Preparation Worksheet Name: Date: Health Goals: My Dream for My Body: The 10-Day Detox program includes six components: food, supplements, exercise, relaxation, measuring and tracking, and community. The more prepared you are, the more successful you will be! There are six simple things you ll do during the Prep Phase: 1. Detox your kitchen. 2. Gather your supplies. 3. Taper off caffeine, alcohol, and sugar. 4. Align your mind and intentions. 5. Measure yourself. 6. Join the 10-Day Detox Diet Facebook community and/or the 10-Day Detox Diet online community at www.10daydetox.com/resources. Step One - Detox Your Kitchen! Use this checklist to rid your kitchen of foods that don t support your health. You can either toss it, donate it, or put it in a box in the garage to reduce temptation. Once you have addressed each of the following below, check it off. All sugars and anything containing sugar, and liquid sugars (juice, sports drinks), including artificial sweeteners. Foods containing gluten (bread, crackers, pasta, snacks, baked goods) All grains Dairy Beans or legumes All processed foods (can, box, or package with more than 5 ingredients) All refined and processed vegetable oils Any foods with sugar or artificial sweeteners Alcohol Caffeine (including decaf coffee and tea)
Step Two - Gather Your Supplies Your supplies include your foods, supplements, and UltraDetox Bath ingredients. Foods - Review the Meal Plan and recipes to complete your grocery shopping list. My 10-Day Meal Plan: Day 1 Day 2 Day 3 Day 4 Day 5
Day 6 Day 7 Day 8 Day 9 Day 10
My Plan for Success in the Kitchen: a. On which days will I have the most time to cook? b. Which recipes or foods can I make ahead of time? (soup, dips, protein foods, snack bags with nuts) c. Are there any substitutions I need to make to better fit my preferences or dietary restrictions? Supplements - Purchase your supplements as needed to provide your body the nutrients it needs to support detoxification and improve blood sugar management. The 10-Day Detox Diet Basic Supplement kit will include everything you need. If you will be purchasing your own supplements see the recommended supplements on pages 101-104. UltraDetox Bath - For each bath, you will need 2 cups epsom salts, 1/2 cup baking soda, and 10 drops lavender oil. Step Three - Taper off caffeine, alcohol and sugar It s best to quit alcohol and sugar immediately, and to taper off of caffeine over a few days. Use the caffeine withdrawal checklist below to help you gently taper off your caffeine: Half normal caffeine intake Quarter normal intake First Prep Day of ZERO caffeine intake
NOTE* You can also use green tea while you taper as it doesn t cause as harsh a reaction as caffeine from coffee. Step Four - Align your mind and intentions Journaling can help shift your focus to what you want to accomplish. The following questions will bring awareness to obstacles that prevent us from achieving our goals. Prep Phase Journal Questions (You can find these in your book or in your downloadable Journal found on your 10 DAY DETOX DIET homepage). a. Why am I doing this detox? What is my dream for my body and my life that this detox will make possible? b. What are three specific goals I have for these ten days? c. What are the top three things that hold me back from losing weight? (For example, emotional eating, sugar addiction, choosing poor- quality foods, busy life, food pushers who encourage bad habits, fear of failure, fear of success.) d. What beliefs do I have that might be holding me back? ( I ve tried before and failed or Losing weight is too hard or I don t deserve to give myself this much time and attention. )
e. What is my relationship with food, and how would I like to nourish myself? f. How does being overweight or sick diminish or detract from my happiness and from my ability to fulfill my life s purpose? g. How do I see my life changing by my learning to properly nourish and take care of myself? h. What positive experiences have I had in the past that resulted from eating well and practicing self-care and nurturing? Step 5 - Measure Yourself Complete the Toxicity Quiz (in the book on pages 5-7 or online) and take the following measurements the day before you start the program and record them in your Detox Journal: Weight waist size Waist size Hip size Thigh circumference Blood pressure Step 6 - Join the 10-Day Detox Diet Community Losing weight and getting healthy is a social activity! Take advantage of the incredible support available to you by joining the 10-Day Detox Facebook community (see instructions on the Challenge home page)
My Daily Checklist Take your measurements and record the results. Do your thirty minutes of exercise. Take your supplements as directed. Make your Breakfast Detox Shake. Follow the daily menu plans for snacks, lunch, and dinner. Write in your Detox Journal. Practice the Take-Five Breathing Break for five minutes. Take your UltraDetox Bath. Sleep for seven to eight hours. Drink at least eight glasses of clean, filtered water throughout the day. Enjoy your media fast. Prep Phase Fun - Find the Rainbow Foods