{"product_id":"vivianes-7-day-fast-plan-printable","title":"Viviane's 7 Day Fast Plan - Printable","description":"\u003cbody\u003e\n\n\n    \u003cmeta charset=\"UTF-8\"\u003e\n    \u003cmeta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\"\u003e\n    \u003ctitle\u003eDaily Wellness \u0026amp; Hydration Log\u003c\/title\u003e\n    \u003cstyle\u003e\n        :root {\n            --primary: #0f766e;\n            --primary-hover: #115e59;\n            --primary-light: #ccfbf1;\n            --text-main: #1f2937;\n            --text-muted: #4b5563;\n            --bg-main: #f9fafb;\n            --bg-card: #ffffff;\n            --border: #e5e7eb;\n            --shadow: 0 1px 3px 0 rgba(0, 0, 0, 0.1);\n        }\n\n        * {\n            box-sizing: border-box;\n            margin: 0;\n            padding: 0;\n        }\n\n        body {\n            font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif;\n            color: var(--text-main);\n            background-color: var(--bg-main);\n            line-height: 1.5;\n            padding: 2rem 1rem;\n        }\n\n        .container {\n            max-width: 800px;\n            margin: 0 auto;\n        }\n\n        header {\n            text-align: center;\n            margin-bottom: 2rem;\n            padding-bottom: 1.5rem;\n            border-bottom: 2px solid var(--border);\n        }\n\n        header h1 {\n            color: var(--primary);\n            font-size: 2rem;\n            font-weight: 700;\n            margin-bottom: 0.5rem;\n        }\n\n        header p {\n            color: var(--text-muted);\n            font-size: 1rem;\n        }\n\n        .controls {\n            display: flex;\n            justify-content: center;\n            margin-bottom: 2rem;\n        }\n\n        .btn {\n            background-color: var(--primary);\n            color: white;\n            border: none;\n            padding: 0.75rem 1.5rem;\n            border-radius: 0.375rem;\n            cursor: pointer;\n            font-weight: 600;\n            font-size: 1rem;\n            box-shadow: var(--shadow);\n            transition: background-color 0.2s;\n            display: inline-flex;\n            align-items: center;\n            gap: 0.5rem;\n        }\n\n        .btn:hover {\n            background-color: var(--primary-hover);\n        }\n\n        \/* Intro Page Layout *\/\n        .intro-sheet {\n            background-color: var(--bg-card);\n            border: 1px solid var(--border);\n            border-radius: 0.5rem;\n            box-shadow: var(--shadow);\n            padding: 2rem;\n            margin-bottom: 2rem;\n        }\n\n        .intro-section {\n            margin-bottom: 1.5rem;\n        }\n\n        .intro-section h3 {\n            font-size: 1.1rem;\n            color: var(--primary-hover);\n            margin-bottom: 0.75rem;\n            border-bottom: 1px solid var(--border);\n            padding-bottom: 0.25rem;\n            text-transform: uppercase;\n            letter-spacing: 0.05rem;\n        }\n\n        .intro-section p, .intro-section ol, .intro-section ul {\n            font-size: 0.95rem;\n            color: var(--text-main);\n            margin-bottom: 0.5rem;\n        }\n\n        .intro-section ol, .intro-section ul {\n            padding-left: 1.25rem;\n        }\n\n        .intro-section li {\n            margin-bottom: 0.5rem;\n        }\n\n        .supplement-grid {\n            display: grid;\n            grid-template-columns: 1fr 2fr;\n            gap: 0.5rem;\n            margin-top: 0.75rem;\n            border: 1px solid var(--border);\n            border-radius: 0.25rem;\n            padding: 0.5rem;\n            background: #fafafa;\n        }\n\n        .supplement-header {\n            font-weight: bold;\n            border-bottom: 1px solid var(--border);\n            padding-bottom: 0.25rem;\n        }\n\n        .supplement-row {\n            padding: 0.25rem 0;\n            border-bottom: 1px dashed var(--border);\n        }\n\n        \/* Log Sheets *\/\n        .log-sheet {\n            background-color: var(--bg-card);\n            border: 1px solid var(--border);\n            border-radius: 0.5rem;\n            box-shadow: var(--shadow);\n            padding: 2rem;\n            margin-bottom: 2rem;\n        }\n\n        .sheet-header {\n            display: flex;\n            justify-content: space-between;\n            align-items: center;\n            border-bottom: 2px solid var(--border);\n            padding-bottom: 0.75rem;\n            margin-bottom: 1.5rem;\n        }\n\n        .sheet-header h2 {\n            font-size: 1.25rem;\n            color: var(--primary);\n        }\n\n        .date-line {\n            font-size: 0.9rem;\n            color: var(--text-muted);\n            border-bottom: 1px dashed var(--text-muted);\n            width: 150px;\n            text-align: right;\n            padding-bottom: 0.25rem;\n        }\n\n        .grid-sections {\n            display: grid;\n            grid-template-columns: 1fr 1fr;\n            gap: 1.5rem;\n        }\n\n        @media (max-width: 640px) {\n            .grid-sections {\n                grid-template-columns: 1fr;\n            }\n            .supplement-grid {\n                grid-template-columns: 1fr;\n            }\n        }\n\n        .section-box {\n            border: 1px solid var(--border);\n            border-radius: 0.375rem;\n            padding: 1.25rem;\n            background-color: #fafafa;\n        }\n\n        .section-box h3 {\n            font-size: 1rem;\n            color: var(--primary-hover);\n            margin-bottom: 1rem;\n            border-bottom: 1px solid var(--border);\n            padding-bottom: 0.25rem;\n            text-transform: uppercase;\n            letter-spacing: 0.05rem;\n        }\n\n        .tracking-list {\n            list-style: none;\n        }\n\n        .tracking-item {\n            display: flex;\n            align-items: center;\n            margin-bottom: 0.75rem;\n            gap: 0.75rem;\n        }\n\n        .tracking-item input[type=\"checkbox\"] {\n            width: 1.2rem;\n            height: 1.2rem;\n            cursor: pointer;\n            accent-color: var(--primary);\n        }\n\n        .tracking-item label {\n            font-size: 0.95rem;\n            cursor: pointer;\n        }\n\n        .notes-area {\n            grid-column: span 2;\n        }\n\n        @media (max-width: 640px) {\n            .notes-area {\n                grid-column: span 1;\n            }\n        }\n\n        .notes-box {\n            width: 100%;\n            height: 100px;\n            border: 1px solid var(--border);\n            border-radius: 0.375rem;\n            padding: 0.75rem;\n            resize: none;\n            font-size: 0.95rem;\n            font-family: inherit;\n        }\n\n        \/* Print Optimizations *\/\n        @media print {\n            body {\n                background-color: white;\n                color: black;\n                padding: 0;\n            }\n\n            .no-print {\n                display: none !important;\n            }\n\n            .container {\n                max-width: 100%;\n                width: 100%;\n            }\n\n            .intro-sheet {\n                box-shadow: none;\n                border: 1px solid #000;\n                border-radius: 0;\n                padding: 1.5rem;\n                page-break-after: always;\n            }\n\n            .log-sheet {\n                box-shadow: none;\n                border: 1px solid #000;\n                border-radius: 0;\n                padding: 1.5rem;\n                page-break-inside: avoid;\n            }\n\n            .section-box {\n                border: 1px solid #000;\n                background-color: white;\n                border-radius: 0;\n            }\n\n            .section-box h3 {\n                color: black;\n                border-bottom: 1px solid #000;\n            }\n\n            .supplement-grid {\n                border: 1px solid #000;\n                background: white;\n            }\n\n            .supplement-header, .supplement-row {\n                border-color: #000;\n            }\n\n            .notes-box {\n                border: 1px solid #000;\n                border-radius: 0;\n            }\n\n            input[type=\"checkbox\"] {\n                appearance: none;\n                -webkit-appearance: none;\n                border: 1px solid #000 !important;\n                width: 14px !important;\n                height: 14px !important;\n                display: inline-block;\n                background: transparent !important;\n            }\n        }\n    \u003c\/style\u003e\n\n\n\n    \u003cdiv class=\"container\"\u003e\n        \u003cheader\u003e\n            \u003ch1\u003eDaily Wellness \u0026amp; Hydration Log\u003c\/h1\u003e\n            \u003cp\u003eTrack your core metrics, fluid targets, and body responses consistently.\u003c\/p\u003e\n        \u003c\/header\u003e\n\n        \u003cdiv class=\"controls no-print\"\u003e\n            \u003cbutton class=\"btn\" onclick=\"window.print()\"\u003e\n                \u003csvg width=\"16\" height=\"16\" viewbox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\u003e\u003cpolyline points=\"6 9 6 2 18 2 18 9\"\u003e\u003c\/polyline\u003e\u003cpath d=\"M6 18H4a2 2 0 0 1-2-2v-5a2 2 0 0 1 2-2h16a2 2 0 0 1 2 2v5a2 2 0 0 1-2 2h-2\"\u003e\u003c\/path\u003e\u003crect x=\"6\" y=\"14\" width=\"12\" height=\"8\"\u003e\u003c\/rect\u003e\u003c\/svg\u003e\n                Print Tracking Binder\n            \u003c\/button\u003e\n        \u003c\/div\u003e\n\n        \u003c!-- FIRST PAGE: INSTRUCTIONS \u0026 PREPARATION GUIDES --\u003e\n        \u003cdiv class=\"intro-sheet\"\u003e\n            \u003cdiv class=\"sheet-header\"\u003e\n                \u003ch2\u003ePage 1: Instructions \u0026amp; Setup Guidelines\u003c\/h2\u003e\n            \u003c\/div\u003e\n            \n            \u003cdiv class=\"intro-section\"\u003e\n                \u003ch3\u003eHow To Use This Log\u003c\/h3\u003e\n                \u003col\u003e\n                    \u003cli\u003e\n\u003cstrong\u003eSet Base Constraints:\u003c\/strong\u003e Define your water targets and mineral milestones prior to starting your logging routine.\u003c\/li\u003e\n                    \u003cli\u003e\n\u003cstrong\u003eDaily Assessment:\u003c\/strong\u003e Check off checkboxes incrementally throughout the day to visually track baseline consistency.\u003c\/li\u003e\n                    \u003cli\u003e\n\u003cstrong\u003eBi-Daily Vitals:\u003c\/strong\u003e Document blood pressure and response cues both morning and evening to review baseline wellness.\u003c\/li\u003e\n                \u003c\/ol\u003e\n            \u003c\/div\u003e\n\n            \u003c!-- STEP-BY-STEP PRE-FAST TIMELINE SECTION --\u003e\n            \u003cdiv class=\"intro-section\"\u003e\n                \u003ch3\u003eStep-by-Step Pre-Fast Timeline\u003c\/h3\u003e\n                \u003cul\u003e\n                    \u003cli\u003e\n\u003cstrong\u003e3 to 5 Days Before: Cut Sugar and Refined Carbs\u003c\/strong\u003e\u003cbr\u003eStop eating sweets, pastries, white bread, pasta, and processed snacks. This lowers your baseline blood sugar and prevents energy crashes when you start.\u003c\/li\u003e\n                    \u003cli\u003e\n\u003cstrong\u003e2 to 3 Days Before: Shift to Low-Carb \/ Keto\u003c\/strong\u003e\u003cbr\u003eFocus your meals on healthy fats (avocado, olive oil) and clean proteins (eggs, fish, chicken) with leafy greens. Starting fat-adaptation early means your body begins making ketones before day one of the fast, eliminating the rough adjustment days.\u003c\/li\u003e\n                    \u003cli\u003e\n\u003cstrong\u003e1 Day Before: Clean Out and Hydrate\u003c\/strong\u003e\u003cbr\u003eEat a very light early dinner. Clear your fridge of temptations and prep your bone broth ingredients so everything is ready to go. Start drinking plenty of water with a pinch of salt to top off your mineral levels.\u003c\/li\u003e\n                \u003c\/ul\u003e\n            \u003c\/div\u003e\n\n            \u003cdiv class=\"intro-section\"\u003e\n                \u003ch3\u003eNutrient-Rich Broth Preparation\u003c\/h3\u003e\n                \u003cp\u003eA standard guide for preparing homemade bone or vegetable base liquid infusions:\u003c\/p\u003e\n                \u003col\u003e\n                    \u003cli\u003e\n\u003cstrong\u003eRoast (Optional):\u003c\/strong\u003e Roast select marrow bones at 375°F–450°F for 30–60 minutes to develop aromatics and deepen flavor profile.\u003c\/li\u003e\n                    \u003cli\u003e\n\u003cstrong\u003eCombine:\u003c\/strong\u003e Place roasted options or chopped medley vegetables into a large pot or slow cooker, fully submerging under cold water.\u003c\/li\u003e\n                    \u003cli\u003e\n\u003cstrong\u003eAcid Element:\u003c\/strong\u003e Mix in 1–2 tablespoons of apple cider vinegar prior to heating to assist mineral structural release.\u003c\/li\u003e\n                    \u003cli\u003e\n\u003cstrong\u003eSimmer:\u003c\/strong\u003e Bring cleanly to an initial boil, skim off any surfaced foam or impurities, and immediately pull back to a low, gentle simmer. Simmer slowly for 12–24 hours (or 2–3 hours for strict vegetable alternatives).\u003c\/li\u003e\n                    \u003cli\u003e\n\u003cstrong\u003eStrain \u0026amp; Store:\u003c\/strong\u003e Run liquid through a fine-mesh filter, cool completely, and keep refrigerated up to 5 days or frozen for later convenience.\u003c\/li\u003e\n                \u003c\/ol\u003e\n            \u003c\/div\u003e\n\n            \u003cdiv class=\"intro-section\"\u003e\n                \u003ch3\u003eDaily Supplement \u0026amp; Mineral Reference\u003c\/h3\u003e\n                \u003cp\u003eMap your targeted baseline additives and general schedules below for easy physical validation:\u003c\/p\u003e\n                \u003cdiv class=\"supplement-grid\"\u003e\n                    \u003cdiv class=\"supplement-header\"\u003eSupplement \/ Nutrient\u003c\/div\u003e\n                    \u003cdiv class=\"supplement-header\"\u003eTarget Dose \u0026amp; Intended Daily Schedule\u003c\/div\u003e\n                    \n                    \u003cdiv class=\"supplement-row\"\u003eElectrolyte Base\u003c\/div\u003e\n                    \u003cdiv class=\"supplement-row\"\u003e\u003c\/div\u003e\n                    \n                    \u003cdiv class=\"supplement-row\"\u003eMultivitamin\u003c\/div\u003e\n                    \u003cdiv class=\"supplement-row\"\u003e\u003c\/div\u003e\n                    \n                    \u003cdiv class=\"supplement-row\"\u003eMagnesium\u003c\/div\u003e\n                    \u003cdiv class=\"supplement-row\"\u003e\u003c\/div\u003e\n                    \n                    \u003cdiv class=\"supplement-row\"\u003eOther Additive\u003c\/div\u003e\n                    \u003cdiv class=\"supplement-row\"\u003e\u003c\/div\u003e\n                \u003c\/div\u003e\n            \u003c\/div\u003e\n        \u003c\/div\u003e\n\n        \u003c!-- SECOND PAGE: TEMPLATE DAY LOG --\u003e\n        \u003cdiv class=\"log-sheet\"\u003e\n            \u003cdiv class=\"sheet-header\"\u003e\n                \u003ch2\u003eDaily Tracking Sheet\u003c\/h2\u003e\n                \u003cdiv class=\"date-line\"\u003eDate: \u003c\/div\u003e\n            \u003c\/div\u003e\n\n            \u003cdiv class=\"grid-sections\"\u003e\n                \u003c!-- Water Limits \u0026 Hydration --\u003e\n                \u003cdiv class=\"section-box\"\u003e\n                    \u003ch3\u003eWater Limits \u0026amp; Hydration\u003c\/h3\u003e\n                    \u003cul class=\"tracking-list\"\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"w1\"\u003e\u003clabel for=\"w1\"\u003eTarget Interval 1 (e.g., Morning)\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"w2\"\u003e\u003clabel for=\"w2\"\u003eTarget Interval 2 (e.g., Midday)\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"w3\"\u003e\u003clabel for=\"w3\"\u003eTarget Interval 3 (e.g., Afternoon)\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"w4\"\u003e\u003clabel for=\"w4\"\u003eTarget Interval 4 (e.g., Evening)\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"w5\"\u003e\u003clabel for=\"w5\"\u003eOptional Baseline Fluid Reached\u003c\/label\u003e\n\u003c\/li\u003e\n                    \u003c\/ul\u003e\n                \u003c\/div\u003e\n\n                \u003c!-- Electrolyte \u0026 Salt Intake --\u003e\n                \u003cdiv class=\"section-box\"\u003e\n                    \u003ch3\u003eSalt \u0026amp; Electrolyte Intake\u003c\/h3\u003e\n                    \u003cul class=\"tracking-list\"\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"s1\"\u003e\u003clabel for=\"s1\"\u003eMorning Salt Serving\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"s2\"\u003e\u003clabel for=\"s2\"\u003eMidday Salt Serving\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"s3\"\u003e\u003clabel for=\"s3\"\u003eAfternoon Salt Serving\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"s4\"\u003e\u003clabel for=\"s4\"\u003eEvening Salt Serving\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"s5\"\u003e\u003clabel for=\"s5\"\u003eOther Electrolyte\/Mineral Target\u003c\/label\u003e\n\u003c\/li\u003e\n                    \u003c\/ul\u003e\n                \u003c\/div\u003e\n\n                \u003c!-- Symptom Tracking --\u003e\n                \u003cdiv class=\"section-box\"\u003e\n                    \u003ch3\u003eSymptom Monitoring\u003c\/h3\u003e\n                    \u003cul class=\"tracking-list\"\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"sym1\"\u003e\u003clabel for=\"sym1\"\u003eStable Energy (No sudden drops)\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"sym2\"\u003e\u003clabel for=\"sym2\"\u003eNo Dizziness \/ Lightheadedness\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"sym3\"\u003e\u003clabel for=\"sym3\"\u003eNo Headache \/ Muscle Cramps\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"sym4\"\u003e\u003clabel for=\"sym4\"\u003eGood Focus and Mental Clarity\u003c\/label\u003e\n\u003c\/li\u003e\n                    \u003c\/ul\u003e\n                \u003c\/div\u003e\n\n                \u003c!-- Vital Metrics --\u003e\n                \u003cdiv class=\"section-box\"\u003e\n                    \u003ch3\u003eVital Metrics Check\u003c\/h3\u003e\n                    \u003cul class=\"tracking-list\"\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"v1\"\u003e\u003clabel for=\"v1\"\u003eWaking Blood Pressure Checked\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"v2\"\u003e\u003clabel for=\"v2\"\u003eEvening Blood Pressure Checked\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"v3\"\u003e\u003clabel for=\"v3\"\u003eHeart Rate Within Normal Range\u003c\/label\u003e\n\u003c\/li\u003e\n                        \u003cli class=\"tracking-item\"\u003e\n\u003cinput type=\"checkbox\" id=\"v4\"\u003e\u003clabel for=\"v4\"\u003eSleep Quality Logged\u003c\/label\u003e\n\u003c\/li\u003e\n                    \u003c\/ul\u003e\n                \u003c\/div\u003e\n\n                \u003c!-- Notes Area --\u003e\n                \u003cdiv class=\"section-box notes-area\"\u003e\n                    \u003ch3\u003eDaily Notes \u0026amp; Body Observations\u003c\/h3\u003e\n                    \u003ctextarea class=\"notes-box\" placeholder=\"Record physical observations, workout details, or subjective feelings here...\"\u003e\u003c\/textarea\u003e\n                \u003c\/div\u003e\n            \u003c\/div\u003e\n        \u003c\/div\u003e\n    \u003c\/div\u003e\n\n\n\n\u003c\/body\u003e","brand":"The Reading Spa","offers":[{"title":"Default Title","offer_id":47655236010146,"sku":null,"price":9.99,"currency_code":"USD","in_stock":true}],"url":"https:\/\/thereadingspa.com\/products\/vivianes-7-day-fast-plan-printable","provider":"The Reading Spa","version":"1.0","type":"link"}