21-Day Pure Radiance Cleanse Manual

 21-Day Pure Radiance Cleanse
Manual
© 2014 by Marnie Reasor, www.ResplendentHealing.com
All rights reserved. No portion of this manual may be reproduced or transmitted in any form
or by any means, electronic or mechanical including fax, photocopy, recording, or any
information storage and retrieval system without the written permission of the authors,
except as granted under the following condition: A reviewer may quote brief passages in
connection with a review written for inclusion in a magazine, newspaper, blog or website
with written approval from the author prior to publishing.
Disclaimer
This manual is for informational purposes only and is not intended to be a substitute for
professional medical advice, diagnosis or treatment. Always seek the advice of your physician
or other qualified health provider with any questions you may have regarding a medical
condition. The author shall not be held liable or responsible for any misunderstanding or
misuse of the information contained in this program manual or for any loss, damage, or
injury caused or alleged to be caused directly or indirectly by any treatment, action, or
application of any food or food source discussed in this program manual. The statements in
this manual have not been evaluated by the U.S. Food and Drug Administration. This
information is not intended to diagnose, treat, cure, or prevent any disease.
Permissions and Inquiries
To request permission to reproduce any passage or portion of this manual or inquire about
private consultation or workshops, contact Marnie Reasor at:
[email protected].
© 2014 Marnie Reasor
www.ResplendentHealing.com 2 Contents
Welcome page 4
Optimizing your Cleanse to Increase Weight Loss page 5
Supplements page 7
How to Make Your Detox Shakes page 9
Foods to Enjoy page 13
What to Avoid page 14
How Much Can I Eat? page 33
Weekly Guide page 35
Quick Guide page 36
How to Eat page 37
Ideas for Meals and Snacks page 39
Cooking Tips page 42
Exercise page 42
Appendix A Food Combining page 43
Appendix B Super Foods to Support Detoxification page 46
Appendix C Mindful Eating page 48
© 2014 Marnie Reasor
www.ResplendentHealing.com 3 Welcome
Congratulations on taking this step to empower yourself!
Cleansing your body helps you release toxins and have more energy to do the things that you
love. Toxins, which we consume or are exposed to in our environment, slow down our
bodies and can lead to common food allergies. That’s why doing the 21-Day Pure Radiance
Cleanse is a healthy step toward balancing your hormones and restoring your body to
optimal health. You can choose foods that you love and give your body the fuel it needs.
You have the power to make healthy choices and make the cleanse work for you. You will
have three weeks to develop new habits of eating well, enjoying new tasty food and getting
your body back on track. It’s a great idea to cleanse 1 – 2 times per year.
Food today is not what it used to be. The US is one of the most overweight nations in the
world and many food-related illnesses are on the rise. While some organic foods may be
more expensive than some of the less nutritious processed foods, it is money well spent. The
more you spend more on high-quality food, the less you will need to spend on healthcare. In
1960, 18% of our income went to food, now it is 9.5%. At the same time, our spending on
healthcare has tripled.
During the next few weeks, you are likely experience clearer skin, more energy, better
digestion, weight loss, reduced inflammation and deeper sleep.
Thank you for taking this step toward vibrant health!
Marnie Reasor
If you are in doubt about what to eat, just follow these simple guidelines from Michael
Pollan’s Food Rules: An Eater’s Manual:
• Don't buy things your great-grandmother would not recognize as food.
• Don’t eat food that can be advertised.
• Avoid products with more than 5 ingredients.
• Don’t eat foods with ingredients a normal person would not have in her pantry.
If you learn nothing else on this cleanse, please take these top 4 tips with you:
1. Eat real food.
2. Stop eating 4 hours before bed.
3. Don’t mix grains or beans with meat (except fish)*.
4. Listen to your body and notice how food makes you feel.
*see Appendix A: Food Combining
Please feel free to print this manual and put it in a binder for easy reference.
© 2014 Marnie Reasor
www.ResplendentHealing.com 4 Optimizing Your Cleanse to Increase Weight Loss
Everything in this manual is designed to help you make optimal food choices that will aid in
the release of toxins and balance your hormones. Both of these factors will help you lose
weight. If you’d like to take your cleanse to the next level, you can choose from Levels 2 and
3, which are a bit more intense and can speed up the detoxification process. You can also
choose to mix and match from levels 2 and 3.
If this is your first cleanse, don’t feel like you need to level up. You are making more than
enough changes by doing the basics of the cleanse (Level 1), and you are sure to lose weight
and see positive changes in the way you feel.
Levels 2 and 3 are additional options if you already have been following many of the basic
guidelines of the cleanse, which is gluten-free and dairy-free. If you would like to speed up
weight loss, you may want to try Level 2 or 3. These levels will be clearly labeled throughout
the manual, and they will show specific tips and steps you can take to enhance your cleanse.
Level 1
Level 1 is all the basics of the Pure Radiance Cleanse. Follow the instructions as laid out in
the manual.
Level 2
Level 2 has suggestions that are relatively easy to incorporate, but are not absolutely
necessary to cleanse your body. These suggestions include:
Decrease or eliminate nuts, coconut milk, bananas, avocados, or hummus and garbanzo
beans. These items are healthy, but they can slow weight loss.
Level 3
Level 3 has ideas to help you go the extra mile. If you really want a challenge try these tips—
many of which you can learn about now or incorporate into your eating habits in the future.
Level 3 explains how to food combine*. Foods digest at different rates in your digestive
tract. If you eat certain foods together, they ferment in your digestive tract, are not
converted to energy, and cause weight gain. So sad. 
Food Combining
The easiest rule to remember is not to eat grains or beans with poultry or red meat. Just start
with the 2 main rules.
2 Main Rules
1. Do not combine grains/beans/starch with animal proteins (poultry or red meat). Fish is
ok. For example, do not eat chicken with rice or steak with a white baked potato (sweet
potato is fine).
2. Do not combine grains/beans/starch with fruit (including tomatoes and avocados, which
© 2014 Marnie Reasor
www.ResplendentHealing.com 5 are types of fruit).
Note: You can eat fruit 20 minutes before eating grains/beans/starch. Wait 2 hours after
eating a grain/bean/starch before eating fruit.
4 Minor Rules
1. Fish plus grains/beans/starch is fine as long as there is no fruit sauce.
2. Eggs and cheese work with grains/beans/starches.
3. Do not mix white potatoes with animal proteins (poultry/red meat).
4. White potatoes are ok with fish and grains/beans/starch.
*See Appendix for food combining chart and more details.
© 2014 Marnie Reasor
www.ResplendentHealing.com 6 Supplements
Detoxification helps you expel and metabolize toxins and minimize your weight. We are
exposed to toxins on a daily basis. Research has shown that many of the chemicals in our
environment disrupt our endocrine, reproductive, nervous and immune systems.
The following are examples of toxins:
• Air and water pollutants
• Antibiotics and hormones in our meat, fish, and dairy
• Pesticides and herbicides in our fruit and vegetables
• Preservatives and additives in processed foods
• Trans fats
• Heavy metals (vaccinations, silver fillings, fish, paint, etc.)
• Household cleaning products
• Personal care products (shampoos, lotions)
• Pharmaceutical and over the counter medications
• Cigarette smoke
Metagenics Clear Change 10 Day Program
After the first week of transition, we will be using the Metagenics Clear Change kit Days 821. This kit provides antioxidants to support healthy liver function and support the body’s
ability to eliminate toxins. By decreasing your body’s toxic load, your body can concentrate
its energy on purification and weight reduction. The kit also provides essential amino acids
and vitamins.
This program is designed to enhance the body’s natural metabolic detoxification process
while providing adequate fuel for both cleansing and other daily activities—providing energy
and support for overall well-being.
UltraClear RENEW or UltraClear Plus (if you are taking blood pressure medications or
diuretics) UltraClear supports liver detoxification function by providing antioxidants and
macronutrients, such as quality protein and carbohydrates, plus specific micronutrients (e.g.,
vitamins, minerals) that provide nutritional support. Its scientifically designed blend of
targeted nutrients—including quality rice protein—supports energy metabolism and the
elimination of toxins.
Notes:
• Do not worry about the 9 g of sugar in the shake—these are metabolized differently
than dietary sugars.
• UltraClear should be consumed within 30 minutes of mixing with liquids for
maximum benefit. Discard any unused portion.
7 © 2014 Marnie Reasor
www.ResplendentHealing.com AdvaClear dietary supplement
AdvaClear supports daily detoxification for optimal vitality and health. The formula provides
methylated B12 and folic acid and enhances the activities of liver detoxification. These
antioxidants detoxify harmful chemicals and heavy metals, protect your cells from toxins,
and boost your immune system.
Days AdvaClear
UltraClear Shake
# of scoops/day
1-7
1 cap, 1 x day
---
---
8-10
1 cap, 2 x day
1
1112
1314
1 cap, 2 x day
1/2 scoop
2 x day
1 scoop
2 x day
2 scoops
2 x day
1516
1718
1921
2 caps, 2 x day
2 scoops
3 x day
2 scoops
2 x day
1 scoop
1 x day
6
2 caps, 2 x day
1 cap, 2 x day
1 cap, 1 x day
2
4
4
1
You can make a shake with fruit and vegetables (see Recipes), or simply add water or
unsweetened nut milk and shake in shaker. Please see How to Make Your Detox Shakes. Be
sure to buy some straws.
© 2014 Marnie Reasor
www.ResplendentHealing.com 8 How to Make Your Detox Shakes
Here are some examples and ideas for making the most of your detox shakes. Experiment
and see what you like.
Two Ways to Drink the Shake
1. Just add water! Add 8 oz. (1 cup of water) to 1-2 scoops of UltraClear and stir in a
glass or shake in shaker cup.
2. Make a smoothie in the blender; then add UltraClear powder*. Consume the
smoothie within 30 minutes after preparing.
It is best to drink your shake 20-30 minutes before a meal or right before a meal. New
studies show that when you drink a liquid meal (shakes, smoothies or green drink) alone,
your blood sugar can spike by 50%. Besides drinking broth, liquid meals are a relatively new
phenomenon. It is okay to drink a meal replacement shake for 1-2 weeks, but this is not a
healthy long-term habit to develop.
Level 2: Replace 1 meal with smoothie or shake on Days 13-18. Your body will have less
work to digest food and can focus its efforts on detoxification. If you are hungry, of course,
please eat. Some excellent choices include: cooked vegetables, soup, hardboiled egg, turkey
deli meat or a cup of lentils. The best meals to replace are breakfast and dinner.
Basic Recipe
UltraClear powder (Do not add to blender)*
1 - 2 cups (8-12 oz) unsweetened coconut, almond, hemp or rice milk (plain, vanilla, or
chocolate)
½ cup (max) frozen berries or other fruit
Water or ice (depending if you like a thick or thin shake)
*Do not put UltraClear protein powder in the blender. It ruins or de-natures the protein
and makes so your body cannot use it. Instead, make the smoothie in the blender, add the
powder to a glass, pour shake over powder and stir.
Level 2: Add 1 teaspoon green powder like VitaMineral Green (HealthForce),
Amazing Grass Chocolate Green SuperFood – these green powder are not protein powders,
so it’s okay to add them to the blender.
© 2014 Marnie Reasor
www.ResplendentHealing.com 9 Build your own smoothie
Proteins
1 serving
UltraClear powder
Liquids
1 - 2 cups
Water
Raw egg
Almond butter
Coconut butter
Nut milks* (Coconut,
Almond milk
Hemp seed)
Rice milk*
Coconut water (½ cup max)
Ice
* unsweetened only
After cleanse:
Protein powder (rice, whey,
pea)
After cleanse:
Green tea (room temp)
Vegetables
1 - 2 handfuls or more
Spinach**
Salad greens
Beet greens
Arugula
Swiss chard**
Dandelion greens
Parsley
Mint
Kale (sautéed first, not
raw)**
Raw carrots, celery,
cucumbers, beets
Leftover cooked vegetables
(sweet potatoes, carrots, etc.)
Plain yogurt (full fat) or kefir
Fruits
½ cup max
Fresh or frozen
Berries
Apples
Apple sauce
Peaches
Boosters
1 teaspoon - 1 tablespoon
Green powder
Raw cacoa**
Cacao nibs**
Unsweetened coconut flakes
Chia seeds
Sweeteners and Spices
Only if necessary
Raw honey
Pure maple syrup
Stevia
½ Banana
1 Date
¼ Avocado
1-3 teaspoons gelatin (grassfed is best)
Spices: ginger cardamom,
cinnamon, nutmeg, cloves,
and allspice
Low glycemic fruits
Vanilla or vanilla powder
** If you have anemia, avoid foods with oxalic acid as they interfere with iron absorption:
Spinach, Swiss chard, kale, chocolate, cocoa. These foods can also cause kidney stones
(calcium oxalate).
© 2014 Marnie Reasor
www.ResplendentHealing.com 10 More Smoothie Recipes
Basic Green
1 teaspoon green powder
1 cup almond milk
1 handful of spinach or sautéed kale
3 - 4 ice cubes (optional)
Basic Coconut
½ frozen banana
½ cup coconut milk
½ cup water
¼ cup shredded coconut flakes
ice (optional)
Coconut Blueberry
½ c blueberries
1 cup coconut milk
1 tablespoon mint leaves
1 teaspoon (or more) fresh lime juice
½ teaspoon raw honey
3 - 4 ice cubes (optional)
Almond Butter and Jelly
½ c red grapes, strawberries, or blueberries (frozen)
½ banana (frozen)
1 cup almond milk
1 tablespoon almond butter
1 - 2 handfuls spinach
½ cup coconut water (optional)
Creamy Coconut Avocado
½ avocado
1 cup coconut milk
½ cup coconut water (optional)
1 handful of greens (lettuce, chard, spinach)
4 sprigs parsley
3 - 5 drops stevia
1 teaspoon gelatin (grass-fed), optional
Peaches-n-Cream
½ cup peaches (frozen)
1 cup almond or coconut milk
1 - 2 teaspoons freshly grated ginger
½ teaspoon honey or a few drops of stevia
dash of cinnamon
© 2014 Marnie Reasor
www.ResplendentHealing.com 11 Strawberry-Basil
½ c strawberries (frozen)
1 handful of greens (lettuce, chard, spinach)
2 -3 basil leaves
1 cup almond or rice milk
½ teaspoon raw honey
Watermelon-Cardamom
½ cup watermelon (frozen is best)
1 cup coconut milk
1/8 teaspoon or a dash of cardamom powder
Chunky Monkey
½ to 1 banana (frozen)
2 teaspoons almond butter
1 cup almond milk
Chocolate Cherry
½ cup cherries
1 cup almond milk
1 - 3 teaspoons raw cocao powder
2 handfuls of greens
Apple Cinnamon
1 green apple or ½ cup unsweetened applesauce
1 cup almond milk or water
1 tablespoon raw almonds
½ teaspoon pure maple syrup
dash of cinnamon
Anti-Inflammatory Tropical Shake
½ cup pineapple (fresh or frozen)
1 - 2 handfuls of greens
1 cup rice or coconut milk
1 - 2 teaspoons freshly grated ginger
½ teaspoon ground turmeric powder
½ teaspoon ground cinnamon
1 tablespoon unsweetened, shredded coconut (optional)
Mexican Chocolate with Greens
1 cup almond or coconut milk
1 - 2 handfuls salad greens
¼ or ½ avocado
1-3 teaspoons raw cacao or 1 teaspoon cacao nibs
½ teaspoon ground cinnamon
1 pinch of cayenne
© 2014 Marnie Reasor
www.ResplendentHealing.com 12 Foods to Enjoy
Vegetables
Eat lots of greens and low carb vegetables. Increasing the amount of vegetables really helps
your body cleanse. Eat as many cruciferous vegetables as you can: Brussels sprouts,
cabbage, cauliflower, mustard greens, broccoli, rutabagas, kohlrabi, turnips, watercress and
arugula. If you have a thyroid problem, do not eat them raw; cooked or fermented is best.
All vegetables should be fresh or frozen, not canned. Choose local and seasonal fruits and
vegetables for the highest levels of vitamins and antioxidants.
When buying fruits and vegetables buy organic. Fruits and vegetables are heavily sprayed
with pesticides so it’s important to pay attention to which fruits and vegetables are labeled
organic in the lists in this manual.
Avoid: White potatoes (sweet potatoes are okay) and corn (actually it’s a grain)
Note: Be sure to include plenty of onions and garlic, which are detox powerhouses that are
part of the Allium family, which also includes shallots, scallions (green onions), chives and
leeks.
Greens
Lettuce (organic):
• Loose leaf
• Mesclun salad mix
• Spring mix
• Romaine
• Bibb
• Red leaf
Sprouts:
• Alfalfa
• Broccoli
• Bean, etc.
Seaweeds:
• Kelp
• Nori, from Maine, not California or Japan
Cooked greens:
• Kale (organic)
• Mustard greens
• Turnip greens
• Collards (organic)
• Beet greens
• Bok choy
© 2014 Marnie Reasor
www.ResplendentHealing.com 13 •
Swiss or red chard
Herbs:
• Cilantro
• Basil
• Dill
• Chives
• Tarragon
• Thyme
• Marjoram
• Mint
• Oregano
• Parsley
• Rosemary
• Sage
• Savory
Spinach (organic)
Chicory
Watercress
Radicchio
Arugula
Escarole
Dandelion greens
Purslane
Good news! Leafy greens are a natural appetite-suppressant.
Low carb vegetables
Cruciferous: Broccoli, -cauliflower, -Romanesco, -kohlrabi, -cabbage
Cabbage: coleslaw, sauerkraut and kimchi (raw, fermented, no vinegar or sugar see ---Pantry
below)
Pickles (fermented, no vinegar or sugar—see Pantry below)
Mushrooms—shitake, -Portobello, -white, -oyster, - button
Capers
Radishes
Asparagus
Tomatillos
Endives
Bamboo shoots
(jarred, not
canned)
Ginger
Cucumber
(organic)
Celery (organic)
Yellow squash
and zucchini
Moderate carb vegetables
Hot peppers (organic): chili peppers, jalapenos, poblano peppers, etc.
Eggplant
Green beans
Okra
Pimientos
Olives (raw or jarred) Sweet potatoes and
Bell peppers
Water chestnuts
yams
(organic)
© 2014 Marnie Reasor
www.ResplendentHealing.com 14 Higher carb vegetables
Avocadoes (limit avocadoes if you want to lose weight)
Squash: spaghetti squash, acorn, butternut squash, winter squash
Beets
Brussels sprouts
Rutabagas
Carrots
Parsnips
Jicama
Snap peas (organic)
Pumpkin
Fennel
Celery root
Hearts of palm
Artichokes and
(jarred)
Jerusalem artichokes
Turnips
Peas
Daikon
Tomatoes (organic
only to avoid GMO)
Level 2: Avoid nightshade vegetables if you have any inflammation: tomatoes, eggplant, bell
peppers, chili peppers, tomatillos, cayenne, paprika and chipotle powder.
Level 3: For food combining purposes, avocado and tomatoes are considered fruits. Do not
mix with grains or beans.
Animal Proteins
Chicken, dark meat is fine (pasture-raised, free-range, local or at least hormone/antibiotic
free)
Turkey (hormone/antibiotic free)
Sausages, chicken or turkey (not pork)
Beef (grass-fed, or at least hormone/antibiotic free)
Beef hot dogs (grass-fed only)
Beef jerky (grass-fed) —see Pantry below
Bison, buffalo
Lamb (grass-fed is best)
Duck
Cornish hen, quail, goose, pheasant
Game: venison, elk, boar
•
•
Do not eat beef, bison, lamb, duck, venison more than twice a week during the
cleanse
Avoid: Pork (ham, bacon, pork chops or roast)
Note: If it is not pasture-raised, grass-fed, or hormone and antibiotic-free, it is factory
farmed. To learn more about the food industry, see the movie, Food, Inc. Be sure to do a
Google search on “pink slime” and “meat glue” for more information about mass-produced
meats.
Eggs
Chicken or duck (local, pasture-raised, not pasteurized, free-range, soy-free)
© 2014 Marnie Reasor
www.ResplendentHealing.com 15 Fish
Wild, wild-caught fish
No farmed fish, unless organically farm-raised or line-caught (Whole Foods farmed fish is
okay)
No raw fish (sushi/sashimi = parasites)
NEVER: Tuna (mercury), swordfish (parasites), tilapia (farm-raised), bottom
feeders/dwellers: catfish, scallops, shrimp, lobster, crab, clams, mussels, oysters, etc.
Best choices:
Salmon (Wild Alaskan or Norwegian only), not Atlantic (pollution)
Cod (not in summer—worms)
Caviar
Sardines
Red snapper
Ocean perch
Monkfish
Sole (grey and lemon)
Salmon roe
Halibut
Bass
Pickerel
Flounder
Octopus
Mahi-mahi
Grouper
Trout
Fluke
Dover
Dorado
Fruit
•
•
•
•
Fresh or frozen, not canned
Choose fruits with a low glycemic load for optimal sugar metabolism to help you
lose weight
Dried fruit can be used as condiment, but not as a snack. They’re very high in sugar
and mold.
Fruits in the morning weaken adrenals and thyroid and can cause fatigue. It’s not a
good idea to eat fruit in the morning if you have problems with your adrenals or
thyroid. Small amounts of fruit with protein is fine like in your detox shake.
Low glycemic load—optimal
Blueberries (organic)
Strawberries (organic)
Blackberries
Boysenberries
Grapefruit
Moderate glycemic load
Apples (green are
Cherries (organic)
best, organic)
Plums (organic)
Peaches (organic)
Persimmons
Pomegranates
Raspberries
Cranberries
Pears
Pluots
Kiwi
Kumquat
Nectarines (organic)
Apricots
© 2014 Marnie Reasor
www.ResplendentHealing.com 16 High glycemic load—avoid these if you are trying to lose weight
Oranges
Pineapple
Tangerines
Pomelos
Cantaloupe
Honeydew
Watermelon
Mango
Papaya
Guava
Figs
Rhubarb
Banana (green-tipped Plantain
Grapes (organic)
is best)
Legumes/Beans (Vegetable Proteins)
1 complete protein = 2/3 cup grain + 1/3 cup beans, lentils or split peas
Lentils
Black
Kidney
Aduki
Navy
Fava
Pinto
Blackeyed
Mung
Split
peas
Red
Great
Northern
White
Garbanzo/chickpeas
Preparation Note: Wash and soak dried beans (except lentils) for 6 hours or overnight.
Level 2: Minimize beans and grains, which are stored quickly as fat, if you want to lose
weight and reduce sugar cravings
Gluten-free Grains
1 complete protein = 2/3 cup grain + 1/3 cup beans, lentils or split peas
There are four forms of grains: grain, bread, pasta, or cracker
Quinoa
Millet*
Taro
Brown rice
Buckwheat**
Teff
Wild rice
Risotto (gluten-free)
Oats (gluten-free)
Amaranth
Tapioca
Note: *Millet is gluten-free, however it is a goitrogen, which suppresses the function of the
thyroid gland.
**Buckwheat is gluten-free, but some people have a cross-reactive symptoms as if they ate
gluten.
Avoid: Corn is gluten free but please avoid as part of the detox. See Foods to Avoid.
Examples: Tortillas, polenta, cornmeal, chips, grits
Preparation Note: To thicken sauces, use arrowroot or kudzu, which you can find in your
local health food store.
Level 2: Minimize beans and grains, which are stored quickly as fat, if you want to lose
weight and reduce sugar cravings.
© 2014 Marnie Reasor
www.ResplendentHealing.com 17 Gluten-free options
• Crackers and Pretzels: Mary’s Gone Crackers and Pretzels
• Flour substitutes: Coconut, almond (sprouted if possible); avoid rice flour (highglycemic)
• Indian breads: Dosa and papadums (make sure they are wheat-free)
Pasta substitutes:
• Kelp noodles (Sea Tangle Noodle Company)
• Soba buckwheat noodles (labeled gluten-free)
• Mung Bean Fettuccini (Explore Asian brand)
• Shiratake noodles that are tofu and soy-free (Miracle Noodle)
Eat these in moderation
No more than twice per week and not if you are trying to lose weight:
• Noodles made from grains: quinoa pasta, brown rice pasta (Tinkyada or Trader
Joe’s)
• Bread (toasted), in freezer section (Udi’s Gluten-free bread, Food for Life RicePecan or Rice-Almond bread)
• Baking mixes (Pamela’s GF Baking mix or Bob’s Red Mill Wheat-Free All Purpose
Baking mix)
• Mochi rice snack (found in the refrigerated section)
Watch out for refined foods!
Rice cakes, cereals or anything that has been popped (popcorn), puffed or flaked (corn
flakes) or labeled “instant.” Watch out for gluten-free snacks; they have a lot of sugar and
simple carbohydrates that elevate your blood sugar levels (a major cause of hormonal
imbalance) and increase cravings.
Examples: gluten-free pretzels, rice crackers, cookies, etc.
© 2014 Marnie Reasor
www.ResplendentHealing.com 18 Raw Nuts and Seeds
Nuts and seeds
• Are high in omega 6 oils. The ratio of omega 6 to omega 3 oils is too high in most
Americans and consuming too many omega 6 oils can lead to inflammation and
heart disease. The average Western diet actually contains 10-25 times the
recommended amount of omega-6. That amount is over 7 times the average
intake of omega-3.
• Hard to digest and contain anti-nutrients like phytic acid that block the
absorption of minerals which cause mineral deficiencies (not to mention you
do not absorb all those minerals are working so hard to eat!)
• Roasting makes the fats rancid and kills the enzymes needed to digest them.
Note: Traditional societies soaked nuts and seeds for 8-12 hours to remove the
phytic acid and then dehydrated them in the sun. You can soak your nuts and seeds,
then dehydrate them for 12 hours on the lowest oven temperature possible, 170
degrees or less, or in dehydrator. See recipe for Crispy Nuts in the e-cookbook.
Bottom line: Raw nuts and seeds are your best option if you do not prepare soaked and
dehydrated nuts and seeds.
Food combining tip: Do not eat nuts or seeds with dried fruits (trail mix)
For a list of nut milks, see What to Drink.
Nuts
•
•
•
•
Almonds (non-irradiated/non-pasteurized is best)
Walnuts
Pine nuts
Coconut, shredded, unsweetened
Raw nut butters: Almond, coconut butter and sesame (tahini)
Be sure to refrigerate nuts and nut butters so they do not become rancid.
Avoid: Brazil nuts, hazelnuts, macadamia, pecans, chestnuts, peanuts and cashews.
Cashews and peanuts are actually legumes and have a high glycemic index.
Avoid: Peanuts and pistachios (moldy)
Seeds
•
•
•
•
Sesame seeds
Pumpkin seeds
Sunflower seeds
Chia seeds
© 2014 Marnie Reasor
www.ResplendentHealing.com 19 Chia, hemp, and flax seeds contain omega 3 oils, but only 10% is absorbed since they are
from a plant source.
Avoid: Flaxseeds—they contain phytoestrogens and raise estrogen levels.
Note: If you have excess estrogen, PMS, fibroids, ovarian cysts, endometriosis, a history of
cancer or any cysts or tumors, eat seeds and nuts in moderation as they have estrogenic
activity and tend to “grow” things like tumors.
Level 2: Avoid eating nuts and seeds if you want to lose weight.
Fats and Oils
•
•
•
Buy organic, cold-pressed, expeller-pressed oils only
Store all oils in a dark, glass jar in the refrigerator (except coconut oil)
Yes, please eat healthy saturated fats! See Resources below.
Olive Oil, extra virgin
Newman’s extra virgin, Kroger’s Simple Truth extra virgin
• Pour in a mason jar and refrigerate so you can spoon out as needed to prevent it
from becoming rancid.
• Do not cook or bake with olive oil for more than 5 minutes
Note: Be sure your olive oil is 100% olive oil. Many brands are diluted with vegetable oils.
Coconut oil raw, virgin (for cooking or frying)
Palm oil or palm shortening raw virgin (for cooking or frying), not hydrogenated
Spectrum All Vegetable Shortening (palm oil) Hemp seed oil (on salads, do not cook with)
Nutiva brand
Sesame seed oil (in moderation, cook only with low heat)
Spectrum brand
Safflower oil (only in very small amounts)
Spectrum brand
Mayonnaise homemade with eggs, olive oil, safflower oil, or sesame seed oil
Hain’s Safflower Oil Mayonnaise (not reduced-fat) or Sir Kensington’s Mayonnaise
© 2014 Marnie Reasor
www.ResplendentHealing.com 20 Good news! We will add back real butter after the cleanse.
Did you know? Coconut oil and duck fat are the only fats that burn human fat!
Avoid these oils and fats
• Flax oil—it goes rancid fast even if refrigerated. If you need flax seed oil, buy in
capsules and keep in refrigerator
• Always avoid these oils: Canola, vegetable, corn oil, rapeseed, grapeseed, sunflower,
safflower, rice bran, soy, cottonseed, hydrogenated or partially hydrogenated,
shortening, Crisco, margarine, fake butters (Earth Balance, Country Crock, Benecol,
I Can’t Believe It’s Not Butter, etc.)
• Anything you can spray from a can: Pam, olive oil sprays, etc.
• Anything labeled “Low-fat” or “Non-fat”
Resources:
• The Great Cholesterol Myth: Why Lowering Your Cholesterol Won't Prevent Heart
Disease by Jonny Bowden PhD and Stephen Sinatra, MD
• The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet By
Nina Teicholz
For followers of the Weston A. Price Foundation:
Duck fat, tallow (beef fat), schmaltz (chicken fat)
are okay. On the cleanse, consume only a small
amount of fat to encourage liver detoxification.
See www.WestonAPrice.org for more information
about nutrient dense health suggestions
based on the philosophy of Weston A. Price.
Seasonings and Condiments
Sea salt (unrefined), Celtic or Himalayan
Lemon and lime
Ginger
Thai seasonings: galangal, horseradish, lemongrass, kaffir lime leaves
Horseradish, wasabi (dye-free)
Black or white pepper
Red pepper flakes
Hot sauce
Sauerkraut or kimchi (raw, refrigerated, no sugar or vinegar): Farmhouse Culture brand
Pickles (raw, refrigerated, no sugar or vinegar): Bubbie’s brand
Apple cider vinegar with the “mother”: Bragg’s
© 2014 Marnie Reasor
www.ResplendentHealing.com 21 Vinegars: balsamic, brown rice, red wine, or distilled
Coconut amino acids (to replace soy sauce)
Fish sauce (gluten-free): Red Boat brand or Thai Kitchen
Salsa, homemade or gluten-free/low sugar: Jack’s brand from Kroger or Costco
Tomatillo salsa
Ketchup should only have tomato puree, vinegar, sea salt, spices and a small amount of
sugar (not corn syrup): Muir Glen or Kroger’s Simple Truth
Mustard (ingredients should be only mustard seed, vinegar, spices, and salt)
Publix Green Wise or Kroger’s Simple Truth
Salad dressings (should only have the oils listed above):
Tessemae's brand (some Whole Foods or online)
Braggs:
• Ginger Sesame-Vinaigrette
• Braggberry
• Pomegranate Vinaigrette
• Hawaiian
Bolthouse Farms:
• Classic Balsamic
• Raspberry Merlot
Spices: All spices are fine. Emphasize cinnamon, turmeric, cumin, coriander, ginger, during
the cleanse.
Fresh and dried herbs: Cilantro, basil, dill, chives, tarragon, thyme, marjoram, mint, oregano,
parsley, rosemary, sage, savory
Note:
•
•
•
•
•
Be sure to read labels to make sure that no sugar or natural flavors have been added
Choose products that are GMO-free
Many people have a MSG-like reaction to Bragg’s Liquid Aminos
Consume only a small amounts of mustard and cayenne as they are constrictive (hold
fluids), which is not what we want when trying to release and cleanse
Baking soda and aluminum-free baking powder are fine for baking
© 2014 Marnie Reasor
www.ResplendentHealing.com 22 Sweeteners
Cleanse-friendly sweeteners
Use no more 2 tablespoons per day
• Maple syrup (grade B, unrefined)
• Raw honey
• Molasses
• Stevia (Caution - may cause sugar cravings): Sweet Leaf’s Sweet Drops Stevia Clear
(not flavored), no Truvia
• Coconut palm sugar
• Rapadura or sucanat (whole cane sugars)
• Carob powder
• Cocoa powder (raw)
• Cacoa nibs
Dark Chocolate, 80% or above
Eat no more than 1-2 squares per day
• Alter Eco Dark Blackout 85%
• Endangered Species Natural Dark Chocolate 88%
• Sweet Riot 85%
• Lake Champlain Dark Chocolate 80%
• Valrhona Noir Extra American 85%
• Madecasse Strong and Complex 80%
• Organic Panama Extra Dark 80% Chocolate (bitter)
• Taza 87%
• Lindt 85%
What to Drink
Drink your drinks at room temperature or warm, no ice (well some in your smoothies is
okay). Ice water freezes digestion, slowing it down, which can lead to weight gain.
Water
Drink half your body weight in ounces
Spring or filtered water
Artesian water (Evamor brand)
Everything below in moderation, these liquids do not replace your need for pure water in
half your body weight in ounces
• Sparkling mineral water: Gerolsteiner (the best choice), Pellegrino, or Mountain
Valley
Note: Sparkling waters are dehydrating.
© 2014 Marnie Reasor
www.ResplendentHealing.com 23 If you are removing soft drinks: Add a squeeze of lemon or lime, or blueberry or cherry
concentrate to sparking water or carbonated water with a splash of coconut water.
Kombucha is a great substitute for soft drinks as well.
• Coffee substitutes: Tecchino (gluten-free) and Dandeblend
• Lemon Ginger Green Tea drink (see recipes)
• Warm, organic herbal teas (non-caffeinated):
Dandelion root
Nettles
Mint
Ginger
Chamomile
Yogi Detox
Rooibos
Yogi Cream of
Carob Original
• Herbal iced tea (Red Zinger Blackberry + fresh mint)
• Kombucha, GT’s Raw Kombucha (2 g sugar or less):
Original
Gingerade
Hibiscus
Cranberry
Lavender
Bilberry
Trilogy
Citrus
Multi-green
• Kevita* (2 g sugar or less):
Coconut
Strawberry/acai
Blueberry-cherry
Mojito-lime-mint
Mango
Hibiscus berry
Lemon-cayenne
Tangerine
Note: Added stevia to Kevita may cause sugar cravings, so be careful
•
Beet kvass, a fermented beet juice: Zukay brand
Note: If you are new to fermented foods or beverages like kombucha, go very slowly as they
may cause gas.
Nut milks
• Coconut, unsweetened canned, full fat (not light), avoid boxed coconut milk
• Almond, unsweetened or homemade
• Hemp milk, unsweetened
• Rice milk, unsweetened
• No soy milk!
•
Other drinks
• Coconut water (less than 1 cup per day): Harmless Harvest or Suja brands
• Freshly juiced vegetable juice (not V-8)—Example: celery, spinach, parsley,
cucumber, lemon, with ½ green apple. Do not juice carrots or beets.
• Broths: vegetable, chicken or beef (homemade) or Imagine brand chicken or
vegetable broths for cooking.
Avoid: Fruit juice, sodas, diet sodas, flavored powders (Crystal Light), coffee, black, white
or green tea, alcohol, Vitamin water, sports drinks (Gatorade), and anything in an aluminum
can.
© 2014 Marnie Reasor
www.ResplendentHealing.com 24 Pantry
Where you find quick snacks, meals, and the best brands
Cupboard
Butternut squash soup: Imagine brand in a box
Chicken broth, add to soups. This is not a nourishing tonic: Imagine brand only.
Canned wild salmon or herring: Vital Choice brand online is best
Beef jerky: Nick’s Sticks or Sophia’s Survival Food are available online
Nuts: Best to buy packaged, not from bin, and you can freeze them.
Chocolate bars
Nut milks (unsweetened): almond, coconut, hemp, rice
Coconut butter
Coconut flakes (unsweetened)
Coconut flour
Seaweed: Maine Seaweed Company
Dried mushrooms
Sun-dried tomatoes
Tomato paste, tomato sauce, and spaghetti sauce (organic, low-sugar):
San Marzano tomatoes from Italy (organic) or Rao’s Tomato Basil Marinara
BBQ sauce (gluten free): Paleo Chef Peach BBQ available online at
www.stevespaleogoods.com
Refrigerator
Jars of olives and capers
Bubbie’s pickles, sauerkraut, kimchi
Nut butters
Luncheon/deli meats: Applegate Naturals or Boars Head Natural (Publix) Unsweetened almond milk: Califia Farms
Freezer
Chicken tenders (gluten-free): Applegate Naturals, my favorite! Hip Chick Farms chicken in
the frozen section
Chicken and maple sausages or turkey sausages (gluten-free): Applegate Naturals
Turkey burgers: Applegate Naturals
Lamb patties: Atkins Ranch
Almond flour (keep in the freezer to preserve it)
Frozen berries
Frozen chicken or beef broth: The Brothery or Wise Choice Market available at
www.thebrothery.com or www.wisechoicemarket.com
© 2014 Marnie Reasor
www.ResplendentHealing.com 25 Meals on-the-Run
Chipotle—beans and brown rice (no tortilla), or chicken or beef over salad (no beans/rice)
Panera—wild Alaskan salmon salad, no dressing, just lemon juice or chicken options
(antibiotic-free)
Prepared Meals
Nashville
My Paleo Works meal delivery. Everything they serve is approved on the Pure Radiance
Cleanse except for pork and bacon.
Website: MyPaleoWorks.com
Fit Food Revolution
Location: 2105 Bandywood Drive (Nashville) and 18 Cadillac Drive (Brentwood)
Website: GetRevolutionized.com
Virgin Bay Seafood—opening soon, wild Alaskan salmon
Porter Road Butcher sells homemade chicken and beef broth.
Locations: 4816 Charlotte Ave (West Nashville) and 501 Gallatin Ave (East Nashville)
Website: PRButcher.com
San Francisco Bay Area
Square Meals
Location: 2127 Polk St.
Website: SquareMealsSF.com. Lilah Belles is another option, but it is low-fat, so you will need to add coconut oil or olive
oil to your meals. Location: 1207 Divisadero St. Website: LilahBelles.com Three Stone Hearth in Berkeley is my favorite. They produce Weston. A. Price inspired
foods with much attention to high quality meats, organic vegetables, broths, and fermented
foods. The only thing to be aware of is that many of their soups and stews mix grains/beans
with meats, which is a difficult combination to digest. They deliver throughout the Bay Area.
Location: 1581 University Ave. (Berkeley)
Website: ThreeStoneHearth.com
Throughout the US
Artisan Bistro frozen meals are high in protein and low in carbs to keep you full and reduce
insulin resistance, so you can stabilize blood sugar spikes, and achieve weight loss goals. All
meals are gluten-free and peanut-free, with tree nut, dairy and soy-free options. They use
clean ingredients such as all natural meats, wild Alaskan salmon and whole organic vegetable
servings. Frozen meals delivered to your door.
To order, go to www.artisanbistropro.com and enter practitioner code: 707776 © 2014 Marnie Reasor
www.ResplendentHealing.com 26 What to Avoid
Sugar
Why avoid? Sugar takes your body on a blood sugar roller coaster, increases cravings and
overeating, causes insulin resistance, produces excess estrogen, blocks progesterone
receptors, and raises cortisol (the stress hormone) levels. This makes it harder to burn fat
and belly fat accumulates. For these reasons and so many more, eliminating sugar is one of
the fastest ways to balance your hormones.
Sugar: White, brown, cane sugar, corn syrup, beet sugar, evaporated cane juice,
confectioners sugar, date sugar and raw sugar/sugar-in-the-raw.
Hidden in: Much of your processed food as fructose, high fructose corn syrup, dextrin,
dextrose, D-mannose, fruit juice concentrate, glucose, lactose, malt syrup, maltodextrin,
maltose and syrups.
“Healthy sugars”: Agave, brown rice syrup, beet sugar, demura sugar, xylitol and barley
malt.
Alcohol-based sugars: Erythritol, xylitol, maltitol, mannitol, lactitol, sorbitol, isomalt,
hydrogenated starch hydrolysates, and glycerol (also known as glycerin or glycerine).
Artificial sweeteners/fake sugars: Aspartame, Splenda, Equal, Truvia and Sweet-n-Low.
Artificial sweeteners are known as excitotoxins or neurotoxins. These are chemicals cause
damage or death to nerve cells. They act like cocaine by overexciting your brain cells to such
an intense and rapid firing of nerve endings that the cells run out of chemical messengers,
then die a few hours later.
*If you have any problems with depression, anxiety or Attention Deficit Disorder, avoid
excitotoxins like the plague.
Resources: To learn more about why to avoid excitotoxins, read Excitotoxins: The Taste that Kills
by Russell Blaylock, MD.
© 2014 Marnie Reasor
www.ResplendentHealing.com 27 Caffeine
Why avoid? Caffeine raises cortisol, blocks progesterone receptors, and prevents deep sleep.
Found in: Coffee, black tea, green tea, white tea, yerba mate, energy drinks like Red Bull and
Jolt, etc.
Note: Dark chocolate (80% and above), which does contain caffeine, is the exception on the
cleanse.
Why you don't want elevated cortisol levels
Too much stress, sugar or caffeine raise cortisol, the stress hormone made by your adrenal
glands. When your cortisol levels are high you’re more likely to:
• Gain weight, especially belly fat
• Produce too much estrogen
• Feel anxious, depressed, or difficulty concentrating
• Experience extreme fatigue when your adrenals crash
• Develop hypothyroidism (low thyroid function)
• Have trouble sleeping (you may feel tired, but wired)
• Produce high levels of androgens especially testosterone, leading to PCOS and
infertility
• Increase glucose levels that raise blood sugar, increasing insulin resistance and
putting you at risk for diabetes
Coffee and Decaf Coffee
Why avoid? Coffee contains a resin that accumulates in the liver and prevents the break
down of fats and the processing of toxins, many chemicals, including hormones like
estrogen and cholesterol as well as xenobiotics. Xenobiotics are chemical compounds (e.g.
drugs, pesticides and carcinogens) that are foreign to living organisms.
The liver and body consider coffee and alcohol toxins. The liver has to focus on detoxifying
it, but then does not have time to process hormones like estrogen. As a result, too much
estrogen circulates in the body, which contributes to fibroid and tumor growth. Coffee can
also cause hormones to fluctuate, which can result in hot flashes and night sweats. By cutting
out coffee, your body can focus on processing estrogen properly so that tumors do not grow
and the ones that exist have a chance to shrink.
According to Dominique Richard, MD, coffee’s acidic pH keeps inflammation elevated. It is
very dehydrating and increases urination. For every cup of coffee you consume, you lose the
equivalent of 24 ounces of water. Coffee also stimulates gastric acid secretion, and it leaches
© 2014 Marnie Reasor
www.ResplendentHealing.com 28 the calcium out of your bones. Many people like the laxative effect that coffee has, but this
does not address the root problem of constipation; it only masks it.
Sodas and Flavored Drinks
Why avoid? Sodas cause weight gain (especially diet sodas), raise estrogen levels, pull
calcium out of the bones, and are dehydrating. Plus, the caramel coloring in sodas is
carcinogenic.
Avoid all sodas, including diet and de-caffeinated. Coke, Coke Zero, Pepsi, Sprite, Ginger
Ale, Mountain Dew, Dr. Pepper, etc.
Other Drinks
And avoid fruit juice drinks (Snapple), flavored powders (Crystal Light), Vitamin Water,
sports drinks (Gatorade), and anything in an aluminum can.
All Alcohol
Why? Alcohol slows down the body’s fat-burning ability, raises estrogen levels, and increases
the risk for breast cancer. When the liver has to detoxify a toxin like alcohol, it cannot focus
on metabolizing fat or hormones (estrogen, progesterone, cholesterol, thyroid hormones,
etc.). Instead of burning fat for fuel, your liver must burn the alcohol.
Note: If you drink more than 3-4 drinks daily, you may need to consider a medically
supervised detoxification to avoid possible health complications like stroke or seizure. Also,
consider getting support at Alcoholics Anonymous or Celebrate Recovery to facilitate the
process of getting alcohol out of your system.
Dairy
Why avoid? Dairy is a very common food allergen. It causes weight gain, acne and
hormonal imbalances. It increases insulin resistance and mucous in the body. Milk is how
animals deliver hormones to their young to make them grow. If you have fibroids, ovarian
cysts or tumors, fibrocystic breasts, endometriosis or if you do not want to “grow” anything
else, it’s best to leave dairy out of your diet.
Found in: Milk, cream, buttermilk, ice cream, frozen yogurt, gelato, kefir, cheese, cream
cheese, sour cream, ricotta, cottage cheese, yogurt, butter, ghee, whey, casein, curds,
evaporated milk, condensed milk, and Cool Whip.
© 2014 Marnie Reasor
www.ResplendentHealing.com 29 Where it hides: Chocolate, custards, creamy cheese sauces, cream soups, chowders,
margarine, puddings, frozen treats, bread, crackers, baking mixes, canned foods, salad
dressings, shakes, drink mixes, nougat, and paneer.
Other names: Artificial butter, milk solids, calcium caseinate, casein, caseinate, whey,
delactosed whey, demineralized whey, dry milk powder, dry milk solids, evaporated milk,
hydrolyzed casein, hydrolyzed milk protein, iron caseinate, lactalbumin, lactoferrin,
lactoglobulin, lactose, lactulose, magnesium caseinate, potassium caseinate, recaldent, rennet
casein, sodium caseinate and zinc caseinate.
Soy
Why avoid? Soy estrogens (isoflavones) are phyto-endocrine disrupters. Even at dietary
levels, they can prevent ovulation and stimulate the growth of cancer cells. Soy foods can
stimulate the growth of estrogen-dependent tumors and cause thyroid problems. Soy
suppresses the thyroid and can lead to hypothyroidism with symptoms of lethargy,
constipation, weight gain, and fatigue (From “Myths & Truths About Soy” from the
WestonAPrice.org).
Found in: Tofu, edamame, soy milk, soy cheese, tempeh, soy sauce, tamari, natto and miso,
soy nuts, soy protein isolates (e.g. in energy bars and protein shakes), soy burgers, imitation
meats, and soy isoflavone supplements.
Good news! After the cleanse you can add back tamari sauce, miso, tempeh and natto since
they are fermented and safe to eat.
Corn
Why avoid? Corn is a common food allergen, causes inflammation, and raises blood sugar
levels due to its high glycemic load, which causes hormonal imbalances, and contributes to
weight gain. It also contains many strains of fungi, especially aflatoxin, a known
carcinogenic.
Found in: corn on the cob, popcorn, polenta, chips, tortillas, grits, hominy, maize, high
fructose corn syrup, cornstarch, and corn-fed beef or chicken.
Note: After the cleanse, eat only organic corn or corn products labeled “GMO free”,
otherwise corn is almost always genetically modified.
© 2014 Marnie Reasor
www.ResplendentHealing.com 30 Gluten
Why avoid? Gluten alters estrogen and thyroid hormone levels, causes inflammation and
leaky-gut syndrome, which lead to bloating and weight gain. Gluten is not good for anyone,
even if you are not gluten-sensitive. Anyone with a thyroid problem should eat a 100%
gluten-free diet to avoid worsening the symptoms.
Found in: Grains, wheat, barley, rye, bulgur, couscous, spelt, oats, kamut, wheat germ, bran,
duram, kasha, flour, farina, faro, graham, semolina, seitan (fake meat) and einkorn.
Hidden in: Cereal, bread, chips, bagels, cakes, cupcakes, crackers, breadcrumbs, breading,
biscuits, rolls, cookies, croutons, doughnuts, buns, orzo, pasta, noodles, udon noodles,
pancakes, waffles, pastries, crusts, pretzels, scones, stuffing, matzo, muffins, sauces, syrups,
salad dressings, broths, soy sauce, hoisin, gravy, bouillon, MSG, marinades, thickeners, malt
vinegar, panko and roux. Resources: To learn more about why to avoid gluten, read Grain Brain by David Perlmutter,
MD or Wheat Belly by William Davis, MD. MSG
What is it? Like artificial sweeteners, Monosodium glutamate (MSG) is an excitotoxin and
neurotoxin, which you read more about in the Artificial Sweeteners section above.
Why avoid? MSG causes hormonal changes: imbalanced levels of estrogen, progesterone,
testosterone, cortisol and thyroid hormones, excess DHEA and insulin levels, and can cause
obesity and depression. The brain damaging effect potentially triggers or worsens learning
disabilities, Alzheimer’s disease, Parkinson’s disease, Lou Gehrig’s disease and more.
Found in: Canned soups, crackers, meats, salad dressings and frozen dinners.
Other names: Natural flavors, glutamic acid, glutamate, monopotassium glutamate, calcium
glutamate, monoammonium glutamate, magnesium glutamate, natrium glutamate,
hydrolyzed protein or hydrolyzed anything, calcium caseinate, sodium caseinate, yeast
extract, torula yeast, yeast nutrient, autolyzed yeast, textured protein, whey protein, soy
protein, soy sauce, vetsin, ajinomoto, umami, carrageenan, gelatin, bouillon, broth, stock,
maltodextrin, oligodextrin, citric acid, citrate, barley malt, malted barley, malt extract,
Brewer’s yeast, pectin, modified food starch, lipolyzed butter fat, dextrose, milk powder,
reduced fat milk (skim, 1%, 2%), annatto and certain amino acid chelates, including citrate,
aspartate and glutamate that are used as chelating agents with mineral supplements.
Also avoid: Anything labeled as ultra-pasteurized, flavored, flavors or flavoring, seasonings,
enriched, vitamin enriched, pasteurized, protein fortified, enzyme modified, enzymes,
fermented, protease, low fat or no fat.
© 2014 Marnie Reasor
www.ResplendentHealing.com 31 Yeast
Why avoid? Yeast can grow in your gastro-intestinal tract, leading to a candida over-growth,
which can cause imbalances in estrogen and thyroid hormones. Symptoms include sugar
cravings, bloating, fatigue, depression, anxiety, menstrual cramps, bladder infections, and
vaginal itching, to name a few. Watch out for candida overgrowth if you are taking the Pill,
hormone replacement therapy (HRT), and antibiotics or have taken medication on a daily
basis.
Found in: MSG, bakers yeast, nutritional yeast, brewer's yeast, yeast extract, torula yeast,
autolyzed yeast. Also found in bread, pastries, stock cubes and gravies.
Resources: To learn more about why to avoid yeast, read The Yeast Connection and Women’s
Health by William Crook, MD.
Chewing gum and mints
Why avoid? These are filled with sugar or artificial sweeteners. They tell your body to start
releasing digestive enzymes because it thinks food is on its way to the digestive tract. This
can cause enzyme deficiency, making it difficult to digest food and absorb nutrients because
you do not have enough enzymes.
© 2014 Marnie Reasor
www.ResplendentHealing.com 32 How Much Can I Eat? Your Guide to Serving Sizes
These are approximate daily guidelines for servings sizes. The amounts vary by your frame,
weight, and activity level.
Animal proteins (2-3 servings per day)
Serving size: 3-4 oz animal/fish or 2 eggs
Tip: A serving of protein should be about the size of the palm of your hand.
Fish: 2-3 times per week maximum
Beef or lamb: twice per week maximum
Level 3: Food combining: do not eat poultry or red meat with grains or beans.
(Fish plus grains/beans is okay.)
Vegetable proteins - Beans/legumes and whole grains (0-2 servings per day)
Servings size: 1/3 cup beans + 2/3 cup grains = 1 complete protein
Tip: Beans can help reduce excessive hormones in the blood stream.
Note: There is rice protein in the detox shakes, but it doesn’t count as one of your servings,
because it’s metabolized differently.
Level 2: Remove grains and beans for a Paleo-style cleanse. They are stored quickly as fat
and can be hard to digest for some people.
Level 3: Food combining: Do not eat beans/grains with meat or poultry.
Fresh Vegetables (6-8 servings per day), about 40% of your diet
Serving size: Leafy vegetables = 1 cup
Serving size: Root or crunchy vegetables = ½ cup
Fresh or frozen, preferably organic.
Tip: Eat a variety of colors.
Add them to your shake or smoothie.
Be sure to add oil or fat to your vegetables to absorb fat-soluble vitamins.
Fruit (0-2 servings per day)
Serving size: ½ cup or 1 medium piece
Fresh or frozen, preferably organic.
Tip: Eat a variety of colors.
Use dried fruits only as a condiment, not as a snack.
Serving size of dried fruit: 1 Tablespoon per day maximum
Fats - Oils, nuts, seeds, avocado (1-2 servings per day)
Serving size oil: 2 Tablespoons maximum on cleanse (more after the cleanse)
Serving size nuts/nut butters or seeds: 1-2 Tablespoons per day maximum
Serving size avocado: ¼ avocado
© 2014 Marnie Reasor
www.ResplendentHealing.com 33 Water (filtered or spring water)
Serving size: MANDATORY - Drink half your body weight in ounces per day. For
example, if you weigh 150 lbs, you need to drink 75 oz of plain water per day. This is
absolutely necessary to help your body detoxify.
Note: Any other liquids you drink, such as herbal teas or other drinks listed in “Foods to
Enjoy”, do not count toward your minimum daily water requirement. For example, you
cannot substitute herbal tea for water.
Level 2: Drink a mug of warm or room temperature water with ½ fresh lemon juice before
you eat breakfast.
Level 2: Add a tiny pinch of sea salt to your water to increase absorption and hydration.
Food Chart
© 2014 Marnie Reasor
www.ResplendentHealing.com 34 Weekly Guide
Pre-cleanse
1. Begin by reading the Foods to Enjoy and Foods to Avoid sections.
2. Remove junk food (potato chips, ice cream, candy, etc.) and other foods to avoid from
your cupboards or segregate them from your family.
3. Buy fresh fruits and vegetables and healthy snacks.
4. Take a look at the recipes and start making a grocery list of items you need that you don’t
have on hand.
5. Figure which new items you may want to buy. Things like coconut oil, raw almond butter,
raw sauerkraut, and Mary’s Gone Crackers.
Optional: almond flour, coconut milk, coconut aminos, apple cider vinegar, high quality
mayonnaise (Hain’s), and cacao nibs.
6. Spend your hard-earned dollars on organic meats and eggs as a first priority.
Tip: If it’s not in your house, you’re less likely to eat it!
Week 1
1. Focus on adding more healthy foods to your diet (see Foods to Enjoy and Super Foods in
the Appendix).
2. Completely eliminate all gluten, dairy, sugar, artificial sweeteners, processed and packaged
foods, corn, soy, yeast and MSG. See Foods to Avoid.
2. Begin to wean yourself off alcohol, caffeine, coffee, black tea and sodas. Drink half the
amount you usually consume each day. For example, if you drink one cup of tea per day,
drink one half cup the second day and one quarter cup the third day, etc. You can substitute
green tea or yerba mate during the transition as you withdraw from caffeine. By Day 8, you
will be completely caffeine-free. At this point it’s good to eliminate green tea and yerba mate
as well.
Tip: Many people find that substituting coffee with Tecchino (gluten-free) and sodas with
Kombucha helps them transition their tastes to healthier choices.
Level 2: Completely eliminate alcohol, caffeine, coffee, black tea and sodas the first week.
Weeks 2-3
Completely eliminate all alcohol, caffeine, coffee, caffeinated teas and sodas. This includes
green tea and yerba mate.
© 2014 Marnie Reasor
www.ResplendentHealing.com 35 Quick Guide
Print out this pocket guide and take it with you to the grocery store.
Foods to Enjoy
• Meats: all meats except pork
• Fish: salmon (Wild Alaskan), halibut, grouper, red snapper, trout, cod, mahi mahi,
monkfish, flounder, sole, dover, ocean perch and sardines
• Vegetables
• Fruits
• Gluten-free grains: brown rice, wild rice, quinoa, gluten-free oats, buckwheat,
amaranth, risotto (gluten-free), tapioca, taro, and teff
• Beans: all beans/legumes except soybeans
• Oils: extra virgin olive oil, coconut oil, sesame seed oil, and hemp seed oil
• New foods to try: coconut oil, raw almond butter, raw sauerkraut, coconut aminos,
apple cider vinegar, and Mary’s Gone Crackers.
Savvy Shopping
• Plan ahead! Plan your meals for the week and shop accordingly.
• Schedule two days per week to cook or prepare food, for example, Sunday and
Wednesday.
• Don’t make impulse buys of food that may tempt you away from the cleanse. Stick
to your list.
• Don’t shop while you’re hungry—you’re more likely to buy whatever is easiest (and
it might not be the healthiest option).
• When prioritizing which organic foods to buy, begin with meat, eggs, and later dairy
(after the cleanse)—you get the most bang for your buck this way.
Tips on Eating Out
• Focus on eating a clean meat and vegetables.
• When dining at restaurants, I find that the safest choices are usually fish, duck, lamb,
beans and rice, a vegetarian dish or a salad.
• Try to eliminate variables that add stress to your life. If you know you are going to
eat out with a friend, suggest going to Chipotle where you know you can get beans
and rice or clean chicken/beef over salad. Keep it simple and stress-free.
• Note: almost all restaurant salad dressings are made from canola, soybean oil, or
olive oil diluted with these oils. You can carry a very small bottle of olive oil with you
and ask for some lemon or balsamic vinegar as a dressing.
© 2014 Marnie Reasor
www.ResplendentHealing.com 36 How to Eat
Here are some tips to help you feel nourished, optimize digestion, absorb nutrients and get
the biggest bang for your buck.
Isn’t it kind of strange that humans are the only creatures who need a lecture on how to eat?
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Stop eating 4 hours before bed (6 pm if you go to bed at 10 pm, etc). If you do
nothing other than eat the Foods to Enjoy and eliminate Foods to Avoid, this is the
most important rule to follow. Stop eating 4 hours before bed.
If you are really hungry before bed, eat fruit, an apple with 1teaspoon almond butter,
eggs, lentils, vegetable soup, or vegetables since they are the fastest to digest.
Wait to eat 2 hours or more between meals. You can snack every 2 hours if you are
hungry. Otherwise, eat every 3-4 hours.
Don’t graze or snack/nibble all day. Your body cannot detoxify if you are constantly
eating and digesting. Give your body time to rest so it can detoxify.
Drink very little 1 hour before and during meals so your digestive enzymes are not
diluted
Focus on getting your water in 2 or more hours after meals so your food is digested.
Eat until you are 80% full so your digestive enzymes have room to work.
Do not microwave your food or drinks—changes the molecular structure of your
food and your body does not recognize or absorb the nutrients.
Sit down to eat—do not watch TV or stand at the counter
Do not eat in the car.
Chew your food—chewing releases enzymes in your saliva that help break down the
food and absorb nutrients. Not chewing causes gas, heartburn, cramps, constipation
and diarrhea
Sit down and chew your shake/smoothie/green drink so your body knows that food
is coming so it will release digestive enzymes
Don't chew gum or mints. Your body thinks you are about to eat and starts releasing
digestive enzymes. We have a limited amount for our lifetime, so don’t waste them.
Try to eat 1 vegetarian meal per day during the cleanse so you body can focus on
detoxification.
Don't eat the same food every day. Eat a variety and rotate your foods.
Eat breakfast! This gives you fuel for the day and boosts metabolism.
Observe how you feel after eating –energetic and focused or lethargic, bloated, or
foggy? Eat the foods that make you feel great.
Notice if you feel worse after nuts, eggs, nightshades, or citrus fruits--these are
common food allergens. I know you do not want to eliminate anything else during
the cleanse, but keep these in mind.
If you are not used to eating certain vegetables, try encouraging yourself to eat 3-4
bites. I did this years ago and over time I grew to love cauliflower, Brussels sprouts,
cabbage (Okay, I still don't like Bok Choy or radishes, but I gave them a chance.)
© 2014 Marnie Reasor
www.ResplendentHealing.com 37 •
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Focus on foods you can eat and changing your habits. For example, focus on eating
more vegetables and exercising. Don’t dwell on what you cannot eat.
Do not microwave your food or drinks—changes the molecular structure of your
food and your body does not recognize or absorb the nutrients.
Spend some time listening to your life, mediating. Ask yourself: “What am I really
hungry for? How am I feeling? Sad, angry, anxious? What can I feed myself other
than food? How can I feed my soul?”
© 2014 Marnie Reasor
www.ResplendentHealing.com 38 Ideas for Meals & Snacks
Breakfast
Be sure to eat a healthy breakfast to start the day off strong.
• Dinner leftovers
• Soup + brown rice or quinoa
• Quinoa Breakfast Bowl
• Sautéed Summer Veggie Quinoa + ½ cup beans (dinner leftovers)
• Sweet Potato Hash with Turkey/Lamb or Black Beans
• Pumpkin Pudding
• Old Fashioned Soaked Oatmeal
• Add a Pumpkin Coconut Biscuit or Carrot Banana Muffin to any of these, or to an
egg dish
Eggs
• Egg Muffins
• Fried egg sandwich with Coconut Flour Pancakes + chicken maple sausage
• Green Eggs in a Basket
• Fried egg over sautéed spinach + sauerkraut + fresh sliced tomatoes
• Summer Squash Frittata
Lunch
Make your heartiest meal earlier in the day before 3 pm—not dinner.
• Leftover meat and vegetables from dinner (burger + sweet potatoes)
• Complete Meal Salad Bar
• Soup + Mary’s Gone Crackers
• Soup + leftover protein (Butternut Squash Soup and Herby Turkey)
• Slow Cooker Turkey with Cranberry Sauce over salad greens
• Turkey sandwich (coconut pancake, mayo, mustard, lettuce)
• Herby Turkey + salad greens
• Rosemary Lemon Thighs + sweet potatoes
• Waldorf Chicken Salad + salad greens
• Salmon Salad sandwich (toasted rice bread) or over salad greens
• Egg salad sandwich (toasted rice bread) with mayo and lettuce
• Brown rice bowl with sautéed vegetables and Asian vinaigrette
• Vegetable Curry Stir Fry + rotisserie chicken or over cauliflower rice or quinoa
• Leftover breakfast: Quinoa Breakfast Bowl or Sautéed Summer Veggie Quinoa
© 2014 Marnie Reasor
www.ResplendentHealing.com 39 Dinner
Make this the lightest meal of your day unless you are really hungry. The detox works better
if you do not eat a big meal at night (4 hours before bed).
• Complete Meal Salad Bar
• Baked salmon + ½ c Roasted Asparagus + 1 cup Catalan Kale + ½ cup brown rice
• Meat Sauce with Chunky Tomatoes and Vegetables + spaghetti squash, + 1/4 cup
sauerkraut
• Lemon Pepper Blasted Chicken with Roasted Root Veggies
• Herbed Meatloaf + Pureed Cauliflower
• Fish Tangine with Tomatoes, Capers and Cinnamon + quinoa or rice
• Lentils and Quinoa + Basic Broccoli + Asian salad dressings
• Rosemary Lemon Thighs + sweet potatoes (great leftover for lunch)
Snacks
Mid-morning (10 - 11 am), afternoon (2 - 4pm) or before bed (8 - 9pm)
• If you are hungry before bed, your best options are fruit, vegetables or eggs since
they digest the fastest.
• You can drink one of your detox shakes as a snack as well
Savory
• Lunch or dinner leftovers
• 1 cup of soup or lentils
• 1 hard-boiled egg + ¼-½ avocado + balsamic vinegar and sea salt
• 2 slices of deli turkey meat rolled up with sauerkraut and/or avocado, lettuce,
tomato, mustard (you can ask the deli to slice it thickly to make a sturdy roll-up)
• Herby Turkey, over salad, or on its own
• Celery + hummus (2 T) or almond butter (2 t)
• 5 Mary’s Gone Crackers with almond butter (2 t), hummus (2 T), or black bean dip
(3 T)
• Crudité and ½ cup black bean dip
• Cucumber salad: sliced cucumber, dill, olive oil, salt, and lemon/apple cider vinegar
• Nori sheet wrap with brown rice, sautéed vegetables, and Asian vinaigrette
• Basic Broccoli + Asian vinaigrette
• 3 pickles
• 1/3 cup olives
• ½ cup cherry tomatoes
Sweet
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Baked green apple with coconut oil + cinnamon
Apple or pear with almond butter (2 t.)
1 grapefruit
1 piece of fruit
© 2014 Marnie Reasor
www.ResplendentHealing.com 40 •
Trail mix: shredded coconut flakes, raw almonds or walnuts, cocao nibs or chocolate
chips (Enjoy Life brand)
For the suggestions below, limit to 1 serving per day maximum
• 1 square of 80% or more dark chocolate
• Banana pancake + 1 teaspoon almond butter (this is high glycemic, so be careful)
• 1 square of Marnie’s Fantastic Frozen Fudge
• 1 Pumpkin Coconut Biscuit
• 1 Carrot Banana Muffin
More Meal Tips
• If you have a favorite recipe, Google it with “paleo” and you are likely to find a
healthier version. Just be sure to avoid bacon on the cleanse.
• See the blog list in Resources for some of my favorite recipe blogs/resources.
© 2014 Marnie Reasor
www.ResplendentHealing.com 41 Cooking Tips
The best cooking items are stainless steel or ceramic.
• Avoid aluminum and Teflon
• Store food in glass or stainless steel containers as much as possible
• Avoid plastic storage containers and plastic water bottles
• Get a stainless steel or glass water bottle
Note: Some people like cast-iron, but it can upset your stomach and the iron is not
absorbed anyway.
Exercise
Exercising a minimum of 15 - 20 minutes daily is necessary to help your body eliminate
toxins and get your lymphatic fluids moving. Taking a walk is the easiest way to do this.
If you are already exercising daily, continue with your routine. As you eliminate foods and
detoxify, you may find that you have less energy to keep up with your normal routine. Listen
to your body and choose gentle exercise like walking and stretching until you feel ready to
return to your regular exercise schedule.
When you have more energy after the cleanse, it’s important to include exercise at least three
times per week as a lifestyle. Exercise helps maintain your weight and boosts your
metabolism.
There are so many options these days to keep your body in shape:
• Walking – 30 minutes or more per day is optimal
• Pilates
• Biking
• Stationary bike
• Elliptical training
• Stretching
• Jumping rope
• Weight training
• Rebounder
• Intermittent, high interval training
© 2014 Marnie Reasor
www.ResplendentHealing.com 42 Appendix A
All You Ever Wanted to Know about Food Combining
Food combining: Eating foods that your body digests well together.
When you do not combine food properly, the foods digest at different rates and ferment in
your digestive tract. Food will not turn into energy, but will add unwanted weight around
your waistline. So sad. 
The easiest rule to remember is not to eat grains or beans with poultry or red meat. Just start
with this.
2 Main Rules
1. Do not combine grains/beans/starch with animal proteins (poultry/red meat). Fish is
okay. For example, do not eat chicken with rice or steak with a white baked potato (sweet
potato is fine).
2. Do not combine grains/beans/starch with fruit (includes tomatoes and avocados).
Note: you can eat fruit 20 minutes before eating grains/beans/starch. Wait 2 hours after
eating a grain/bean/starch before eating fruit.
4 Minor Rules
1. Fish works with grains/beans/starch as long as there is no fruit sauce.
2. Eggs and cheese work with grains/beans/starches.
3. White potato does not work with animal proteins (poultry/red meat).
4. White potato works with fish and grains/beans.
Food combining chart
Food
Hours to digest
With
Not with
Chicken
1-2
Vegetables and fruit
Turkey, Duck
2-3
Vegetables and fruit
Beef, Lamb
3-4
Vegetables and fruit
Pork*
4-5
(parasites stay
forever)
30- 60 min
Starches, white
potatoes, grains,
beans, avocados
Starches, white
potatoes, grains,
beans, avocados
Starches, white
potatoes, grains,
beans, avocados
Starches, white
potatoes, grains,
beans, avocados
1.Fruit
2. Fruit
3. Grains
Fish
1.Vegetetable, white
potatoes + grains
2.Grains
© 2014 Marnie Reasor
www.ResplendentHealing.com 43 3.Fruit sauce
4.Fruit sauce + vegetables
5.Beans
6.Beans + grains
4. Grains
5. Fruit
6. Fruit
Eggs
30 min
Everything
----
Vegetables
-except white
potatoes
-tomatoes are
fruit
30 min-1hr
1. Other vegetable + fruit
okay
2. Grains
3. Grains and beans
4. Beans
2. Fruit
3. Fruit
4. Fruit
Grains (starch)
(pasta, bread,
cracker, whole
grain)
90 min-4 hrs
Other grains
Vegetables
Beans
Egg
Nuts, seeds, or almond
milk
Fruit
90 min-4 hrs
Other beans
Vegetables
Grains
Fish
Nuts or seeds
Fruit
20-30 min
Chicken, turkey, beef, eggs,
pork, etc.
Vegetables
Eggs
-White potatoes
Everything except fruit
Everything
Fruit
---
Everything
---
Ratio: 1/3 c
bean: 2/3 c
grain
Beans (starch)
Ratio: 1/3 c
bean: 2/3 c
grain
Fruit
Includes
tomatoes and
avocado
(starch)
Eat fruit 20 min
before a starch
or 2 hrs after a
starch, in
between meals
Nuts, seeds
2-3
Goat’s milk,
2
soft goat or
sheep’s cheeses
Whole milk,
4-5
yogurt, and
© 2014 Marnie Reasor
www.ResplendentHealing.com NEVER with grains
(on cereal or in
desserts: crusts, cakes,
pies, cobblers,
muffins, fruit bread:
banana, pumpkin etc.)
44 hard cheeses
(raw is best)
Note: Pork and dairy are not allowed on the cleanse
The best things to eat before bed are fruits, vegetables, eggs, and fish since they digest
quickly and will not ferment in your stomach as you sleep.
Alternatives to common food combining mistakes
Sandwiches
No: Chicken, turkey, duck, beef, pork (grain + animal protein)
Yes: Fish/salmon salad or veggie (without fruit, tomatoes)
Tacos
No: chicken, turkey, duck, beef, pork (grain + animal protein)
Yes: Fish or veggie (without fruit, including tomatoes)
Worst Combinations
Pasta with tomato sauce (grain + fruit)
Pizza (grain crust + tomato—fruit)
Trail mix (fruit + nuts)
Hamburger, cheeseburger (meat + grain)
Steak and potatoes or fries (meat + grain). Try sweet potato or sweet potato fries instead.
Desserts with fruit—cobbler, fruit pie, banana bread, pumpkin bread, tarts, cake with fruit
(grain + fruit) Try crusts made of coconut or almond instead.
Pancakes with blueberries/bananas or biscuits with fruit jelly (grain + fruit)
Cereal or oatmeal with fruit (grain + fruit)
Note: Of course, it is hard to imagine life without some of these great combinations. Keep
in mind that after you have finished your cleanse/ weight loss program, you can have these
on occasion (every few months) with a mega dose of digestive enzymes and probably some
temporary discomfort. Sometimes it is just worth it to have a favorite comfort food!
© 2014 Marnie Reasor
www.ResplendentHealing.com 45 Appendix B
Super Foods to Support Detoxification
Artichokes: Contain plant compounds known as caffeoylquinic acids, which increase the
flow of bile and help to digest fats and remove toxins.
Beets: Beets contain betaine, which promotes the regeneration of liver cells and the flow of
bile. It also has a beneficial effect on fat metabolism and removal of toxins.
Cruciferous Veggies: Cabbage, brussel sprouts, rutabaga, broccoli, broccoli sprouts,
mustard greens, turnips, radish, cauliflower, kohlrabi, collard greens, daikon, kale, bok choy,
watercress: support the liver’s detoxification enzymes. They contain potent phytochemicals
and antioxidants that support Phase II detoxification.
Lemon: D-limonene contained in lemons induces Phase 1 and 2 detoxification to neutralize
carcinogens. Its also improves glutathione, a powerful detoxification agent.
Fresh Fruits and Vegetables: Supply the amino acid glutathione needed for Phase II
detoxification. Especially rich in glutathione are cabbage, broccoli, brussel sprouts,
asparagus, avocado, dill and caraway seeds. Fruits and vegetables are high in antioxidants,
which help protect the liver from free radical damage caused by toxins.
Protein: high quality, organic: Protein is required by the liver for detoxification. Meat, fish
and eggs supply the amino acids needed for the conjugation pathways of Phase II
detoxification. It is important to eat organic/ free-range meat and eggs to avoid toxins stored
in the fats of factory-farmed animals. For heavy metal, toxin- free and environmentally
friendlier fish sources refer to www.oceansalive.org. Vegetarian protein sources include:
Beans, nuts, seeds, and quinoa.
Onions, Garlic and other Sulfur-rich foods: such as fish, meat, eggs, onions, garlic,
turnips, radishes, celery, kale, and string beans. These foods are beneficial for the Phase II
sulfation pathway, the main detoxification pathway for environmental chemicals and certain
drugs and food additives.
Essential fatty acids: Vital for Phase I detoxification. Eat fresh nuts and seeds and their
unheated cold pressed oils as well as cold-water fish such as salmon and orange roughy.
Sea Vegetables: such as sea palm, dulse, kombu, kelp, hijiki, wakame, nori. Loaded with
minerals. Binds to heavy metals and chemical pollutants in the intestinal tract allowing them
to be safely eliminated from the body.
Fiber is essential for detoxification. Soluble fiber from fruits, vegetables and whole grains
binds to toxins and provides the bulk that allows digested food and toxins to move through
the bowel easily.
© 2014 Marnie Reasor
www.ResplendentHealing.com 46 Water is essential for detoxification. 2 liters per day will help flush toxins and ease
elimination. Dehydration causes the accumulation of waste in the body.
Herbs: Burdock Root, Cayenne Pepper, Cilantro, Dandelion Root, Echinacea, Garlic,
Goldenseal Root, Ginger, Licorice Root, Milk Thistle, Parsley, Oregon Grape Root,
Sarsaparilla Root, Yellow Dock Root: All support detoxification.
No matter how good your diet or how clean your environment you will always be exposed
to toxins. Strengthening detoxification pathways through specific foods mentioned above
will help you stay well!
Super Foods to Support Detoxification courtesy of ©Kristin Hoppe, Food Therapy,
www.foodtherapysf.com
© 2014 Marnie Reasor
www.ResplendentHealing.com 47 Appendix C
Mindful Eating
Eating Meditation
1.
2.
3.
4.
5.
6.
Take 5 deep breathes in through the nose and out through the mouth.
Are you hungry? How do you know?
Put your plate of food in front of you
Smell food, what do you notice?
Taste, chew, swallow, what do you notice?
Slow pace, eat each bite chewing thoroughly. Notice flavors, breath for 5 seconds
between each bite.
7. Stop when full. How do you know you are full?
8. Are you satisfied? Did you like the food? What do you notice? What did you learn
about the manner in which you eat food and know you are hungry?
Primary & Secondary Food: A Life In Balance
(The following Primary Foods concept and text is excerpted from and provided courtesy of
Integrative Nutrition: The Future of Nutrition, by Joshua Rosenthal.)
WHAT ARE PRIMARY FOODS?
Everything is food. We take in the experiences of life in thousands of ways that affect us
physically, mentally, emotionally and spiritually. We hunger for play, fun, touch, romance,
intimacy, love, achievement, success, art, music, self-expression, leadership, excitement,
adventure and spirit. All of these are essential forms of nourishment. They determine the
extent to which our lives feel enjoyable, fulfilling and worthwhile.
Primary Food is more than what is on your plate. Healthy relationships, regular activity,
a desired career and a spiritual practice fill our soul and satisfy our hunger for living. If we
are not physically starving, other dimensions of the human experience are much more
important than what we put in our mouths, and these dimensions are what The Institute of
Integrative Nutrition (IIN) refers to as Primary Food. When Primary Food is balanced and fulfilling,
our lives feed us, making what we eat secondary.
What is currently considered nutrition today is really just one source of nourishment, what
IIN calls Secondary Food. Secondary Foods don't come close to giving us the joy, meaning
and fulfillment that Primary Food provides. When we use Secondary Food as a way to
alleviate or suppress our hunger for Primary Food, the body and mind suffer.
Mindful Eating courtesy of ©Kristin Hoppe, Food Therapy, www.foodtherapysf.com
© 2014 Marnie Reasor
www.ResplendentHealing.com 48 © 2014 Marnie Reasor
www.ResplendentHealing.com 49