Copyright © 2011 - Ann Gibson - All Rights Reserved Adventure

Transcription

Copyright © 2011 - Ann Gibson - All Rights Reserved
Adventure Wellness
DISCLAIMER & COPYRIGHT
Disclaimer: The entire contents of this publication are based upon the opinions of Ann Gibson, unless
otherwise noted. The information in this handout is not intended to replace a one-on-one relationship
with a health care professional and is not intended as medical advice. It is not meant to diagnose,
prescribe, or treat illness. It is intended as a sharing of knowledge and information from the research
and experience of Ann Gibson and her community. Ann encourages you to make your own health care
decisions based upon your personal intuition and research and in partnership with a qualified health
care professional. In the case of serious illness, pregnancy, breast-feeding, mental illness, or if you are
alcoholic or use illegal substances, seek the advice of your health care provider before embarking on
this cleanse or making any dietary changes. The author and publisher of this book expressly disclaims
any responsibility for any consequences from use of this information.
This book is intended to celebrate and support vibrant health! It is part of a complete and holistic
program of nourishing and self-guiding information on a safe, natural cleanse and detoxification
approach using gentle dietary and lifestyle shifts.
If you enjoy the program, please join our community at www.adventure-wellness.com to stay in the
loop when more programs and courses are offered.
All rights reserved. Except for personal use, no part of this publication may be reproduced in any
form without the prior written approval of the publisher. This includes emailing, scanning, and
forwarding to people who have not purchases the program directly. Please direct them to the website
instead.
Copyright © 2011 by Ann Gibson
Published by:
Adventure Wellness
1035 Pearl St
Boulder, CO 80302
www.adventure-wellness.com
www.Adventure-Wellness.com
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Message from Ann . . .
Hi, and thank you for investing in this program and in yourself
to create greater vitality and balance in your life ~ each and
every day.
I wanted to take a moment to share why I wrote this guide.
Some of you may know my story, but for those of you who do
not, here’s a brief summary . . .
Starting in 1988, on my first of a few trips to Patagonia
(southern Chile’ and Argentina), I fell ill. I experienced a
number of symptoms that couldn’t be explained, that continued
to rebound on occasion over the next 17 years!
For those almost 2 decades, while proactively seeking answers, reading everything I
could find on nutrition and healing, hiring one doctor and alternative practitioner after
another, I continued to weaken and worsen.
Meanwhile, all those years, I was an Aviation officer, flying and commanding helicopter
missions around the world, a runner, a climber, a cyclist, a solo explorer on many
remote trips, and later an active travel guide and outdoor leadership educator. I was so
strong overall, that I found I was able to push through and endure many of my
symptoms.
Around the year 2000, however, things took a turn for the worse, and my body just
started falling apart. What had once been mostly intestinal and hormonal, now led to
hypothyroidism, fibromyalgia, chronic fatigue, osteopenia, early peri-menopause at age
32 (!!!), depression, joints that were dislocating and becoming injured every time I
tried to exercise, intense spinal pain that kept me on the floor for 1-2 hours every
morning and again multiple times throughout the day, muscle wasting, and a sad
“good-bye” to the active lifestyle I LOVED. No more running, no more climbing (my 2
favorite activities), and only some hiking, biking and yoga. I struggled to complete my
graduate degree and even found myself without a steady job for 3 years.
It was a “dark night of the soul” (and body) that lasted 4 and a half years. There were
many moments I wanted to give up, felt I couldn’t go on, but I kept praying, “If this
journey is leading me to help others find the answers that have eluded me, count me
in.” Day after day, prayer after prayer, I endured. Then one day . . .
3
I started finding answers. I had an “inspiration” to contact a particular doctor who was
able to help me get back on my feet. From there, I figured out the rest on my own
through meditation, research, leaving my teaching career and returning to school to
study integrative nutrition and functional medicine.
Over 20 years have passed since 1988 and I’m thrilled and grateful to say that my
health is AMAZING!
I have more energy, vitality, strength, hormonal balance, healthy bones, a healthy
thyroid, healthy adrenals, and a happy belly than I’ve known in decades. And most
importantly, I have a sense of peace about my health, my mind, my mission and my
connection to Source for answers.
And that’s why I wrote this guide.
It took me 20 years to put it all together. I want you to get results in 4 short weeks.
;)
This cleanse is not only about resetting the body’s natural ability to heal itself from the
inside out throughout all systems ~ whether that be thyroid health, hormones,
adrenals, liver, kidney, neurotransmitters, gut health, you name it. It’s also about
resetting the balance of our lives.
How do we not only eat, but also live, in such a way that creates
harmony, balance, and radiance in our bodies, relationships, careers,
communities, and on our planet?
I’m here to help answer that daunting question. And this “Adventure Wellness
Balanced Living Cleanse & Detox Kit” is a first step.
Congratulations on accepting this gift, and I wish you all goodness and well-being on
your journey.
In peace and vibrant health ~
Ann
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Acknowledgments
Never do we succeed at anything truly exceptional without the love and
support of excellent beings in our midst.
I have a few of those to thank who directly contributed to making this guide possible.
So much gratitude and love goes out to:
Mariah Palmer, Graphic Design & Art Direction. I absolutely love this
woman. She has an incredible eye and perception for what works well to match
the look, feel, and mood you’re trying to create. She’s responsible for the cover of
this guide, the recipe book, and all the graphics you see for product downloads on
my site. She loves the challenge of taking ideas to the next level and presenting
them in a vibrant light. She excels at communicating the true essence behind an
individual/company. She loves working with independent designers and artists
who are passionate about their creation, dedicated to following their dreams and
are socially and environmentally conscious. Visit her at
www.mariahgoldendesign.com.
CAREY PETERS and STACEY MORGENSTERN, Business Coaches for
Holistic Health Practitioners. Basically, everything I learned from the
“business” side of the house to launch my wellness practice and create this program
that you were able to download from the internet, I learned from Stacey and Carey.
The 2 of them are POWER-HOUSES for helping holistic health coaches succeed
both online and off, in a authentic and profitable way.
If you’re like me and great at your craft, but not so skilled in business and marketing, you
have to check out what they’re up to. They are both Certified Holistic Health Coaches
themselves, with a number of business credentials to their name, as well. They’ve combined
their proven, elegant and efficient systems with their deep expertise in the health and
wellness field to show fellow holistic health and wellness professionals how to create
authentic, spirit-centered 6-figure businesses. Together, they teach the wildly popular
training programs, such “The Teleseminar Success System" and "How To Get 10 Clients In
30 Days", which you can learn more about here: Holistic MBA
To check out Stacey’s website, see: Stacey Morgenstern, Divalicious Marketing
SUSANNA MINICHIELLO, Personal Chef, Allergen-free Baker, Caterer, and
co-owner of Back to Basic Kitchen. Susanna is also a personal friend and colleague
from Bauman College. She partnered with me for about a year as the chef and coinstructor of several community holistic health programs and classes, and provided the
“Pantry/Shopping List” for this guide. Susanna’s love of cooking began in an outdoors
program in high school; food prepared on a tiny backcountry stove tasted impossibly
delicious. She combined her culinary passion with her commitment to sustainable living
and development and now teaches sustainable cooking classes through her business
Back to Basics Kitchen. For more recipes or to check out her lineup of classes, visit
her www.backtobasicskitchen.com
5
Lezly Harrison, Virtual Web Support person Extraordinairre. Lezly has been
my “go-to” since I established my new website and I wouldn’t exist without her! She’s
been an amazing team member through the establishment and growth of Adventure
Wellness, thorough, soooo smart, caring, and responsible for every bit of everything you
see on my website. Her company is Laserdog Productions, which provides dynamic web
development and custom software and database programming using Microsoft’s .NET
framework and SQL Server. Lezly works with your ideas to create smart business
solutions for your technical needs. Visit her at www.laserdog.net
Seth Braun, Coach, Speaker, Author, & Entrepreneur. Seth and I go way back.
He was one of those people you follow in school and say, “Wow, I wanna be like that guy”
~ except that I’m a girl. When I met Seth, he was an incredibly gifted holistic health
practitioner setting a new tone and model for living well, reaching your dreams and
creating vibrant health. He contributed the “Complete List of Superfoods” to this guide.
He’s also contributed his friendship and mentorship to me over the years. Today, Seth is
dedicated to total human development through Integral Life Practice. He is a devoted
father and husband, an avid gardener, accomplished speaker and talented coach,
consultant and facilitator. Visit him at www.sethbraun.com.
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Table of Contents
SPECIAL NOTE:
You can click on any section below to be taken to that part of the book!
BEFORE YOU BEGIN: The Essentials........................................................ 9
Welcome
Cleanse Objectives
*If You Read only 1 Section, Read This! . . . The Basics ~ Cleanse Overview
The 3 Levels
Recommended Cleanse Support Products
Ordering Instructions
7 Essentials for Optimal Health
Preparation Week.....................................................................................17
Preparing Mind, Body, & Your Adventurous Soul
Mindset
Setting Goals
Commitment
Toxicity Profile ~ pre-cleanse
How to Avoid Detox Symptoms While Cleansing
Shopping & Pantry List
The Cleanse Week(s)................................................................................33
What to Eat
Tips for Resetting Your Metabolism
Putting It All Together
Week at a Glance ~ Sample “Menu Plan”
A Simple & Blissful Sample “Day-in-the-Life”
Weekly Take-Along Checklist for Active, Balanced Living
Transitioning, Maintenance, & Next Steps................................................44
Toxicity Profile ~ post-cleanse
How to “Challenge” Foods You Eliminated (Test for Common Food Intolerances)
Food Re-Introduction Chart
Next Steps to Maintain your Beneficial Results!
When to Seek Additional Support
Continued next page . . . .
7
Additional Resources................................................................................54
Appendices...............................................................................................57
Appendix A: Healthy Snack List
Appendix B: The “TOP 10 Most Toxic Substances” in our modern-day diet
Appendix C: How to Eliminate Caffeine in 1 Week
Appendix D: How to Eliminate Sugar and White Flour
Appendix E: The Many “Hidden” Names of Sugar
Appendix F: 12 Tips to Dealing with a Sugar Addiction
Appendix G: Over-coming Constipation and Keeping Your Bowels Clear
Appendix H: The Food/Supplement/Symptom Diary
Appendix I: A Complete List of SUPER-Foods
Appendix J: Mindful Eating Tips
Appendix K: Top 10 Reasons to Move Your Beautiful Body
8
BEFORE YOU BEGIN
~ The Essentials
Back to Table of Contents
9
Welcome ~ and Congratulations!!!
You’ve just chosen to do something profound and beautiful for your body, mind, and
adventurous soul!
Whether you have 3 days or 3 weeks, on the following pages, you’ll find
everything you need to make subtle or dramatic (you choose) shifts in your whole
being, your life.
Take the steps you feel prepared for, and know that this copy (and future updates) are
yours to keep, so revisit your cleanse 1-4x/year and you’ll be amazed at your long-term
transformational results.
CLEANSE OBJECTIVES:
Increase whole, nourishing foods
Decrease depleting foods (processed, artificial, toxic)
Temporarily avoid foods that tend to be allergenic to determine food sensitivity
Balance blood sugar, cravings, energy and moods
Reintroduce foods in a manner that maintains a steady blood sugar, cravings,
energy, and moods
Meet cellular needs with high quality nutritional supplements
Have a happy liver!
Increase awareness of the emotional/psychological choices around food and
“nourishment”
Look and Feel Great!
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THE BASICS ~
If you Read only 1 Section, Read This!
;)
This is YOUR cleanse. Though I’ll provide general guidelines to support you in
receiving the most benefit out of it, no two people will do it exactly alike.
It’s also a progressive cleanse. You can do this cleanse multiple times a year, and
switch it up, take it to a higher level each time, or do what feels “tried and true” for you.
How long do you have?
The Adventure Wellness Balanced Living Cleanse and Detox Program can be
done anytime of year for any length of time.
I recommend 3 weeks for maximum results, but if you only have 3 days,
start there.
Every time we pause to be mindful of how we nourish ourselves and make conscious
decisions around food, exercise, relationships, our dreams, self-care, etc, it adds up and
sets a new foundation for the next time we feel called to cleanse or add more quality in
some area of our lives.
At a minimum, I invite you to keep in mind your goals, the objectives, and the
following guidelines:
Complete the Toxicity Profile before you begin, & again at the end.
Set your intention. Before you begin the cleanse, review the section on “Goal
Setting and Mindset” in the Preparation Weeks handout. Make some tea and
spend some time alone thoughtfully considering what you most want to commit
to, what is realistic for you at this time, and commit to that. Print your
commitment and put it on your the door of your refrigerator or somewhere you
can see it throughout the cleanse.
Stay warm. If you’re doing this cleanse during a cooler season, sip warm water
throughout the day, add warm water to your smoothies, and enjoy herbal tea
with salads and meals.
At a minimum, plan to avoid the 3 most common food allergens:
wheat, dairy, and soy. And if you can go the extra mile and make that all
gluten grains (wheat, spelt, rye, and barley), as well as soy and dairy, all the
better. In the chapter titled “Transitioning and in the last mp3 of the 4-part
series, you are guided on how to add these foods back into your diet in a specific
way that lets you know first-hand if they are causing pain, weight gain,
inflammation, immune suppression, depression, gas and bloating, constipation,
diarrhea, fatigue, headaches, hormone imbalances, brain fog, or all of the above!
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Increase the “Indulge” foods. By adding-in more foods from this list, you’ll
not only bless your body and mind with rich nutrient-dense, low-inflammation
producing food, but you’ll also discover new foods, feel satisfied, reduce cravings,
increase your energy, mental clarity, and sleep.
Reduce or Avoid “Health Saboteurs” foods. These are foods that are either
harsh on the body, inflammatory, or have only been a part of our diet for a short
while. The human body is incredibly resilient, but not indestructible, as we see
with the rates of modern disease and degeneration. These foods only make us age
more quickly as the body struggles on a daily basis to figure out what they are.
When possible, eat local foods in season. Unless a food is a “Health
Saboteur”, if you can find it local, fresh and in-season, enjoy. Nature seems to
know what we most need when we need it, so indulge away!
Don’t go hungry! This is not a diet, though most people will lose weight as
they reduce inflammatory foods and toxins. However, hunger is a sign of low
blood sugar, which stresses our body and causes it to hold onto weight for
protection. Select foods wisely and follow the “Retting Your Metabolism” blood
sugar balancing guidelines below, and your body will naturally find it’s “happy
place” of feeling full and satisfied while at the same time, revving up your
metabolism.
Choose organic and fresh as often as possible, especially animal products,
fruits and veggies that you consume the skin on (especially berries), and green
leafy vegetables.
Do something every day that brings you joy and a sense of pleasure & hope.
Avoid toxic people, news, & situations. This is your life, your moments ~
choose wisely. ;)
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The 3 Levels
General Level Descriptions:
★ LEVEL 1: Dietary Changes only (i.e., eliminate wheat, soy, and dairy)
★ LEVEL 2: Dietary Changes (i.e., eliminate wheat, soy, and dairy), PLUS daily Clearvite
Shakes only (See 1st item below: need 1 canister for a 10-day modified cleanse; need 2
canisters for a 3 week cleanse)
★ LEVEL 3: Dietary Changes (i.e., eliminate wheat, soy, and dairy), PLUS ALL of the
“Recommended Products” below.
★ ALL LEVELS: In addition to the “recommended products,” I include a list of “Optional
Products” that you may choose based on your personal preference. See descriptions of
who they are appropriate for below.
HOW TO ORDER:
1. Review the list of Recommended Cleanse Support Products below.
2. Call Apex Energetics at 1-800-736-4381, and tell them you’re calling “to open a Patient
Account under Ann Gibson, with the Patient Account Access Code P2661.”
3. They will then set you up with your own personal account under mine, so you can call back and
order as often as you need anything.
RECOMMENDED PRODUCTS:
PRODUCT
NAME
Description
ClearVite™
Nutritional hypoallergenic,
vegan protein powder with
high levels of nutrients and
herbs to support a cleansing
program. Provides the
necessary nutritional
compounds and botanical
extracts that are recognized
as pivotal in the bodyʼs
natural abilities to neutralize
and expel toxins.
Dramatically enhances the benefits
of any cleansing program by
providing powerful herbs to calm
intestinal inflammation, heal the
lining of the gut and support gentle
liver detoxification.
Capsules which include
vitamins, minerals and herbs
specific to Phase 1 and
Phase 2 liver detoxification.
* Essential if you suffer from
chemical sensitivities,
hormonal imbalances,
fatigue, adverse drug
reactions, and/or
neurological disorders.
Provides nutrients that fill in the gaps
during liver detoxification and make
Phase 1 and 2 detoxification more
efficient; less detoxification
symptoms; encourages healthy
hepatic (liver) cell growth and RNA
synthesis.
MetacrinDX
™
Benefits
# Youʼll
Need
Retail
(each)
1 for a 10day
Cleanse
$57.90
2 for a 3week
Cleanse
1
$26.50
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PRODUCT
NAME
Description
Benefits
Strengtia™
High-dose, targeted
probiotics to help support
intestinal health, especially
during dysbiosis. It includes
prebiotic support for
enhanced potency of the
probiotics. The combination
of ingredients demonstrates
anti-toxin, anti-candida, antimicrobial, and antiinflammatory effects. 30
billion organisms (DDS-1
Lactobacillus Acidophilus, S.
Boulardii, Bacillus
Coagulans) plus prebiotics
per capsule.
Helps support intestinal immune
system modulation, balance of
intestinal ammonia and pH,
increases short-chain fatty acids, and
improves intestinal
microbiology. Strains are viable at
room temperature (no refrigeration
required) and resist stomach acid to
positively inoculate the upper and
lower intestines; includes S. BoulardiI
which support restoration of the gut
immune barrier.
Omega-3 fatty acids of EPA
and DHA, as well as the
necessary co-factors and a
unique special microemulsification process to
increase bio-absorption;
creamy orange flavor without
the “fishy burp” issue of
many fish oils.
Powerfully high ORAC
antioxidant powder made of
organic and wildcrafted fruits
and vegetables in a base or
rice protein; allergen-free;
vegan.
Probiotic
OmegaCo3
™
Nourish
Greens™
# Youʼll
Need
Retail
(each)
1
$39.00
Supportive for brain health,
inflammation, immune support, fat
metabolism, blood sugar balance,
and heart health. Due to the unique
emulsification process and cofactors
included in the formula, less oil is
needed to achieve results! Especially useful for those with weak
fat metabolism. 2
$19.50
Provides natural sources of nutrients,
vitamins and minerals to support
Phase 1 and 2 detoxification, provide
natural fiber to escort toxins from the
body, concentrated source of
antioxidants, and modulates
inflammation and blood sugar.
1
$38.00
OPTIONAL PRODUCTS (customize based on your personal support
needs):
PRODUCT
NAME
Super
Digestzyme™
Description
Very strong digestive
enzyme formula that works
as a great support for
anyone with digestion
issues. The best enzyme
product on the market that
Iʼve seen!
Benefits
High levels of proteolytic and
carbolytic plant based enzymes,
along with herbs and flower
remedies act to stimulate enzyme
production and mollify the effects of
stressful and exhaustive lifestyles,
and improve digestion.
# Youʼll
Need
Retail*
1
$26.50
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PRODUCT
NAME
Description
Benefits
# Youʼll
Need
Retail*
1
$23.90
2
$17.70
1 set
($17.50
each)
$52.50
for all
three
For additional support during
detoxification, especially in people
who have fatigue, a known
deficiency, trouble converting the
non-active form to the active form,
and/or eat very few B12 rich foods
(eggs and meats).
1
$19.70
1-2
$17.70
1
$21.30
Lipo Prozyme™
Similar to the above, but with
a greater focus on fat
metabolism.
Great for anyone who has trouble
digesting fats at meals.
HCl Prozyme™
Hydrochloric Acid tablets
with synergistic herbs and
enzymes that enhance the
bodyʼs ability to restore itʼs
own natural levels of HCl.
By far, the best HCl product
Iʼve ever seen or used.
Not only supplies a high level of
Betaine HCl, but includes herbs that
support production of hydrochloric
acid and flower essences to
minimize the effects of stress on the
digestive system and help your body
restore itʼs own natural levels of HCl.
There are 2 stages to
cleansing: detox harmful
molecules from the cells and
eliminate them (drainage)
through the liver, kidneys
and lymph.
These 3 formulas are a simple way
to support your main drainage
organs in their job during a cleansing
program; reduces “detox symptoms”
by assisting the body in escorting the
toxins out of the body.
Set of 3
Drainage
Formulas
(Kidney,
Liver, and
Lymph)
Liquid B12 Highly bio-absorbable
sublingual solution of Vitamin
B-12 in the form of
methylcobalamin, the active
form of B12 used by the
body.
Mg/Kzyme™
Magnesium-citrate, Vitamin
C and Potassium product
Supports regular bowel movements
(essential if you have less than 2
easy bowel movements/day) and
detoxification
BileMin™
Recommended for people
who have trouble digesting
fats, are clearing excess
hormones, have a history of
gallstones, have had their
gall bladder removed;
capsules.
Supports bile synthesis, breakdown
of fats, and elimination of toxins from
the liver.
15
PRODUCT
NAME
Description
Benefits
GI
Synergy™
This product combines three
synergistic formulas that
work together to establish a
healthy intestinal terrain:
- H-PLR™ for bacterial GI
infections; Parastonil™ for
Parasitic infections, and
Yeastonil™ for yeast
infections, to provide a
broad spectrum antifungal, anti-mold, and antiova intestinal support
product in one.
Along with the ClearVite™ (K60)
Program and Strengtia™ (K61)
probiotics, these products will
support healthy intestinal immunity
by balancing the intestinal
environment. This combination also
supports restoration and healthy
maintenance of the intestinal tract;
combined into one easy-to-use
package.
Whole food-based, vegan
mix of fermented fibers
* NOTE: Purchase at local
health food store or order
online at
www.gardenoflife.com
Supports binding and elimination of
toxins though the GI tract during
detoxification.
Garden of
Lifeʼs
DetoxiFiber™
(note: not
an Apex
Energetics’
product)
# Youʼll
Need
Retail*
1
$66.90
1
Avail in
most
stores
HOW TO ORDER:
1. Review the list of Recommended Cleanse Support Products below.
2. Call Apex Energetics at 1-800-736-4381, and tell them you’re calling “to open a Patient
Account under Ann Gibson, with the Patient Account Access Code P2661.”
3. They will then set you up with your own personal account under mine, so you can call back and
order as often as you need anything.
7 Essentials for Optimal Health
Remember, the body needs 7 basic things to have optimal health:
• More healthy, whole, natural foods
• Less allergenic, inflammatory, toxic or processed foods
• Clean water
• Sleep
• Movement
• Stress Management
• and a great attitude!
16
Preparation Week
17
Preparing Mind, Body, and your Adventurous Soul
An important part of the Adventure Wellness Balanced Living Cleanse & Detox
Kit is the preparation phase that precedes the program.
Before you start the cleanse, you have the opportunity to prepare your body and mind
for all the goodness to come by shedding habits that interfere with your metabolism
and mindset.
The focus during the Preparation Phase is:
- Preparing yourself mentally and emotionally for success by setting some goals
and committing to them with iron-clad conviction for the duration of the cleanse (and
perhaps, some time afterwards!)
- Eliminating toxic substances from your diet in a systematic way.
- Improving bowel movements so that you experience at least 1, and preferably 2-3
“well-formed” bowel movements a day before starting the cleanse.
These steps should decrease potential withdrawal symptoms, make you feel better, and
jump-start the process to better health, energy, vitality, sleep, and much more!
In this section, you will find:
- Mindset
- Setting Goals
- Commitment
- How to Avoid Detox Symptoms While Cleansing
Now, let’s get started! . . . .
18
Mindset
A journey of a thousand miles begins with a single step.
~ Lao Tzu
Congratulations!
You just made an exceptional commitment to yourself and your future. I truly look
forward to working with you during the coming weeks to help guide you in making your
dreams come true. I love working with intelligent, motivated clients like yourself.
A huge part of success in any wellness program is our mindset ~ our attitudes and
beliefs about what we want, why we want it, any possible limiting attitudes and beliefs
on what we actually believe is possible for us, and our level of commitment.
One thing I often share with clients is the quote, “Ask and you shall receive.” We all do
a GREAT job at “asking” but we cut off our ability to receive by saying or thinking
things like “but this or that” and letting doubt creep in. We have to ask with a “heck
yeah!” attitude of this is what I really want and I am sooooo ready to receive it. Bring it
on! ;)
Since most of this program occurs outside our sessions while you are living and eating
in your daily life, ultimately the results depend on you: What you put in, you will get
out.
This section of your cleansing guide is simply an opportunity to:
• get clear about what you desire to get out of this
• really understand your “why” ~ not just the superficial on the surface reason (to
lose weight, to look sexier, to have more energy, etc), but the real (deepest) reason
you want to do this (to feel loved, to have more energy for my children, to live
comfortably in my later years while I watch my great grandchildren grow up, etc)
• create some tangible goals
• practical next steps to reach those goals
• and seal them with a unshakeable commitment to yourself.
For some of you, this is your first cleanse. For some of you, you're a regular and
already have a habit of doing some of the recommendations on a regular basis. Take it
to the next level. Regardless of your starting point or how long you have to do the
cleanse (3 days to 3 weeks), it's just important to start! ;)
19
Surely, the more dimensions of this you incorporate at once, the deeper and more
profound your potential results. But, every step we take towards self-care, nourishing
the cells of our bodies that keep our tissues and organs functioning, letting go of toxic
habits and beliefs, increasing our awareness and awe of this amazing body and life that
we inhabit ~every step counts!
And you'll have these handouts for as long as you choose to keep them. So, perhaps
you only eliminate one food and add in one self-care habit this time. If that's what feels
doable to you, and you won't be overwhelmed, go for it. You can always change what
you do the next time around or add more. You may find yourself wanting to revisit the
cleanse a few times a year, and you'll notice that each time, you're more comfortable
with more layers of it.
So, no pressure to do it all nor will everyone be making the same choices. This is YOUR
cleanse. Do your best. Enjoy what you do. Enough said. ;)
Now, let’s get started!
20
Setting Goals
A good plan today is better than a great plan tomorrow.
- George S. Patton
My Wellness Vision
□ _______________________________________________
□ _______________________________________________
□ _______________________________________________
My main motivators:
□ _______________________________________________
□ _______________________________________________
□ _______________________________________________
My main obstacles:
□ _______________________________________________
□ _______________________________________________
□ _______________________________________________
My strategies to overcome my obstacles:
□ _______________________________________________
□ _______________________________________________
□ _______________________________________________
3 Week Cleanse Goals
□ _______________________________________________
□ _______________________________________________
□ _______________________________________________
6 Month Goals (feeling & doing consistently 6 months from now)
□ _______________________________________________
□ _______________________________________________
□ _______________________________________________
My First Week’s Goals
□ _______________________________________________
□ _______________________________________________
□ _______________________________________________
21
Now, it’s time to seal it with a COMMITMENT. . .
Some of you may recoil a little when you first read the list of commitments under
“Dearest Body of Mine” below. It’s admittedly a little touchy-feely. But, hey ~ no one’s
looking or listening and you only have one body!
So, take a moment when you can center, consider the impact of the words, and let them
settle into you.
Dearest body of mine,
After careful thought and consideration, I hereby promise to:
∂
∂
∂
∂
∂
∂
∂
∂
∂
∂
∂
∂
∂
∂
Honor you as the temple of my soul
Offer you healthy foods and drinks
Realize that you deserve to be healthy
Overcome the addictions that hurt you
Love and appreciate you for what you do
Accept that I have the power to heal you
Adorn you with nice, comfortable clothes and shoes
Realize that laughter, play and rest help you feel good
Exercise regularly and appropriately for my body type
Accept you and be grateful for you just the way you are
Listen to messages you are sending me when you are hurt or sick
Understand that my unexpressed emotions and thoughts affect you
Accept that everyone’s body chemistry and genetic makeup is
different and that everyone responds differently to this program
therefore results may vary. However... what I put into this program
is what I’ll get out of it.
Stick with it this time, to make the changes needed to transform my
life and make lasting lifelong changes.
(List additional promises)
I love you so much,
Sign here
22
Toxicity Profile (pre-Cleanse)
The goal of this assessment is to identify those areas of your life and diet that need
attention so that you are not building a toxic load, and you can improve your health by
reducing your toxic burden.
Please circle the appropriate response: “Y” for Yes and “N” for No. More than five
“yes” answers means that you have an increased risk for a toxic burden.
Questions:
YES
NO
Do you eat fast food meals at least 3 times a week?
Are you overweight?
Do you tend to overeat?
Do you consume “sugar free” food sweetened with aspartame or use Equal?
Do you regularly or knowingly consume foods that contain MSG (may be in soy
protein isolate, soy sauce, or hydrolyzed vegetable protein)?
Do you eat foods, especially packaged foods, that contain artificial colors or
flavorings?
Do you eat “refined carbs” (white flours, including gluten-free, and sugar) at any
time during the day?
Do you eat non-organic produce?
Do you eat less than 7-9 servings of fresh fruit and vegetables per day (1/2 cup
servings)?
Do you drink sodas every day or several times a week?
Do you drink NON-organic coffee (if you’re a coffee drinker)?
Do you drink more than 3 cups of coffee per WEEK?
Do you drink at less than 8 glasses (or 2 quarts) of water a day?
Do you cook or reheat foods in plastic containers?
Do you microwave your foods?
Are you presently using prescription drugs?
Have you ever experienced an allergic reaction to or have had side effects from
any medication?
23
Questions:
YES
NO
Do you have negative reactions to caffeine or caffeine-containing products?
Do you currently smoke or use tobacco products?
Have you smoked within the last 10 years?
Have you ever used recreational drugs?
Do you experience brain fog or drowsiness?
Do you develop symptoms of exposure to fragrances, exhaust fumes, or strong
odors?
Do you feel ill after consuming even small amounts of alcohol?
Have you every been exposed to harmful chemicals (petrochemicals, organic
solvents, etc.)? This could be one great exposure or several smaller ones.
Have you ever been exposed to mold in your house or work environment?
Have you ever had chemical dependence?
Have you ever had asthma?
Have you ever had chronic fatigue or fibromyalgia?
Do you have allergies to environmental substances and/or foods?
Do you work in an environment in which you are directly or indirectly exposed to
toxins (heavy metals, industrial chemicals, etc)?
Do you have or have you ever had mercury amalgam dental fillings?
Do you use personal care products (lotions, soap, shampoo, makeup, etc) with
ingredients you cannot read, including parabens, EDTA, Ureas, glycols, etc?
Do you use household cleaning products (laundry detergents, dryer sheets, dish
soap, cleaning supplies) with ingredients you cannot read?
TOTAL YES & NO:
24
How to Avoid Detox Symptoms While Cleansing
The unfortunate reality is that making these changes in your diet is liable to cause a few
withdrawal symptoms. Sometimes feeling worse means you are actually getting better.
When a person is cleansing or detoxing his body, it is common to experience these
different symptoms. Our bodies clean from the inside out.
These detox symptoms are called a “healing crisis” and are actually a sign that your
body and mind are eliminating stored toxins and finding their way to balance and
vitality.
That said, no one really wants to experience these, and gradual preparation will make
it less likely that you will suffer symptoms much or for long. Besides, the symptoms are
actually a result of the toxins recirculating in the body instead of leaving quickly.
If your symptoms are subtle but tolerable, continue. Most symptoms of withdrawal
usually disappear after three or four days. However, if they are significantly
uncomfortable and interfering with your ability to function at home or at work, go back
a step in the cleanse until you feel better and then slowly increase again. Every time you
do a cleanse your body will react differently.
GOOD NEWS: Although you may experience negative effects during the cleanse, we
have received no reports of negative effects after the cleanse is over.
;)
Most Commonly Reported :
Negative Effects
During The Cleanse:
(these symptoms pass after a day or two)
Positive Effects During & After The
Cleanse:
Headaches
Fat loss
Flu / Cold-like symptoms / Chilling
Less bloating
More emotionally sensitive
Clearer skin
Lethargic / Low energy
Less craving for sugar / food
Diarrhea/ Constipation
Increased sense of taste (healthy food starts
tasting better)
Gas / Bloating
Increased energy
Body odor / Bad breath
More consistent energy
Skin breakouts / Rashes
More regular bowel movements
Irritable
Increased sense of well-being
25
Negative Effects
During The Cleanse:
(these symptoms pass after a day or two)
Positive Effects During & After The
Cleanse:
Sporadic sleep
Elevated mood/less depression
Old memories / emotions resurfacing
Lower cholesterol
Mucus drainage
Better sleep
Allergies
Old memories / emotions resurfacing
Sinus Issues
Excess Mucus
* NOTE: Those who consume the most caffeine, alcohol, sugar, processed
foods, or have constipation will have the most difficulty initially, so take 1-2 weeks
in advance of officially starting the cleanse to “prepare” by following the
recommendations in this book. If you feel like this sounds like you, no worries, just be
sure to delve into the following Appendices at the end of this guide:
Appendix B: The “TOP 10 Most Toxic Substances” in our modern-day diet
Appendix G: Over-coming Constipation and Keeping Your Bowels Clear
Other than that, you may still have some “withdrawal” or “detox” reactions.
Here are some suggestions for what to do if your symptoms become uncomfortable:
1. Make sure you are drinking at least 6-8 glasses of filtered water daily.
2. To prevent headaches, make sure your bowels are clear. If you tend toward
constipation, follow the steps to address constipation below in Appendix E: Over-coming
Constipation and Keeping Your Bowels Clear.
3. If you are tired, allow more time for sleep.
4. Make sure you exercise daily to help fight off fatigue. Movement allows the toxins
that are coursing through your lymph and trying to exit the body properly, to do so.
Remaining stationary causes your lymph to stagnate and the toxins either get backed
up in your system and suppress immunity, or re-enter your body and cause more detox
feelings (see above list).
5. If you are hungry, have some protein, such as a handful of nuts or seeds such as
cashews, soaked almonds, pecans, walnuts, pumpkin seeds, canned garbanzo beans or
26
hummus, a boiled egg, a can of sardines, a teaspoon of coconut “butter” (not to be
confused with less tasty coconut oil), 1/2 an avocado with sea salt and lime, a piece or
two of raw chocolate, or a piece of steamed or baked fish.
6. If you have trouble sleeping, take some melatonin around 9-10pm for a few nights in
a row and be prepared to rest once it kicks in. You can also try a calcium/magnesium
combination in a 2:1 ratio before bed. Be sure to choose the “citrate” form.
7. If you have an queasy stomach, sip on warm ginger or peppermint tea.
8.Consider taking “drainage” formulas. Half of cleansing is “detoxification” ~
removing harmful substances from their binding sites in the cells and tissues of the
body. The other half is “drainage” ~ eliminating those toxins from the body via the
organs of elimination: the lymph system, kidneys and liver. Sometimes those
systems are already stressed or bogged down and need a little support to do their job.
I use homeopathic remedies by Apex Energetics for this purpose (See the Ordering
section of this guide).
9. Our body has 3 ways to expel unwanted toxins and materials:
• Sweat
• Urine
• Poop
So, be sure that you’re doing LOTS of these during the 3 week cleanse. ;)
27
SHOPPING & PANTRY LIST
Here is a comprehensive list of foods you may want to start stocking up on as you step
into a super-nourishing way of feeding your body.
PLEASE NOTE: If you’re starting from scratch, no need to spend hundreds of
dollars on new foods you’re not used to having. This list is HUGE, so by all means, do
not feel you need all of this. Instead, flip through the menu guide in this book and the
recipes in the Recipe book and get a sense of what you wish to try during your cleanse.
Highlight those items on your shopping list, and start there. It may be years before
you have a pantry/refrigerator with most of this in it. ;)
You can also take this list to the market with you so that you can try at least 1-2 new
things each time you go.
Focus on fresh, organic, and if possible, local and in-season foods for maximum
nutrition. For veggies, plan to shop twice a week to always have a fresh supply.
And if your community has Farmer’s Markets or a CSA (community supported
agriculture, where you purchase a “share” in exchange for a box of seasonal veggies
every week), make that your first choice over the supermarket. Though you may not
find everything you’re looking for that way, the food is guaranteed to be much fresher,
higher in nutrients, more interesting, have a smaller impact on the environment (no
shipping over large distances), and the best part ~ from someone you have the pleasure
of greeting in person.
Healthy Pantry Upgrade Shopping List
Copyright Back to Basics Kitchen, LLC. Reproduced with permission. www.backtobasicskitchen.com
Salt
Unrefined, whole
sea salt
Brands/ What to Shop for
Celtic Sea Salt, Redmond Real Salt. Himalayan Sea Salt. Any unrefined salt will be
colorful, not white.
Seaweeds
(for bean and grain cooking) Rising Tide Sea Vegetables- my preference, Eden, or
Emerald Cove
(raw, or toasted for sushi). Crumble sheets onto salads, in wraps. Add raw to
soups, chili. Rising Tide Sea Vegetables- my preference, Eden, or Emerald Cove
For soup and salads. Rising Tide Sea Vegetables- my preference, Eden, or Emerald
Cove
Sea Seasonings Dulse Granules
Kombu
Nori
Wakame
Dulse
Spices
Ground turmeric
Keep fresh! In dark cabinet, in sealed glass container. Buy less, more
often.
Use lots! Great in lentils, add to chili, even breakfast cereals, soups.Careful, it does
turn everything yellow. Slightly bitter use tsps per serving.
28
Cumin-whole or
ground
Coriander
Cayenne
Ground cardamom
Ground cinnamon
Ground ginger
Nutmeg- whole or
ground
Garam Masala
Italian Herbs
Chili powder
Curry powder
Cooking Oils
Coconut
Grape Seed Oil
Sesame Oil
Mexican and Indian spice. Can be used whole or ground. Great in lentils, beans.
This is cilantro seed, use on potatoes, cauliflower, breakfast cereal
just a pinch here and there will do the trick
Delicious in breakfast cereals, desserts, and in Thai and Indian blends
Very warming, use somewhat sparingly
Warming and digestive aid
great to store whole and grind when needed. Super potent.
fantastic for Indian dishes
Oregano, Marjoram, Basil, Thyme, Rosemary, and/or a blend of “Italian Herbs”
great pantry basic for quick Mexican meals
great pantry basic for quick Indian meals
Brands/ What to Shop for; if you use Canola or Safflower oils,
REPLACE them with these.
organic coconut oil and/or coconut butter is a great butter or shortening
replacement
very light in color and flavor, healthy alternative for high heat cooking
Unrefined is generally best, esp for salad and seasoning use, though refined is
better for high heat sauteing
Extra Virgin Olive
Oil (EVOO)
Cold pressed, extra virgin. Dark bottle best. Even better for non-cooking use.
Salad Oils ~ do
NOT cook with
these
Flax Oil
Hemp Oil
Other nut and seed
oils
Vinegar
raw apple cider
balsamic
Umeboshi plum
vinegar
Beans
Tempeh
Black
Kidney
Pinto
Garbanzo
Red lentils
Grains
Quinoa
Brown rice
Buy from refrigerator in opaque bottle. Do NOT use for cooking. Use
on salads, in wraps, in smoothies, on breakfast cereal.
Light brown, distinct taste that goes well with grains and veggies, sweet or savory.
Greenish color, strong nutty flavor, better on veggies, savory grains.
Walnut, Hazelnut, Almond, Avocado, Pumpkin, and Sunflower
Braggs brand 'with the mother,' otherwise make sure the bottle says raw.
made from wine
VERY tart; give it a try!
Organic if budget allows, otherwise prioritize produce, animal
products.
Litelife Flax or Soy tempeh. Or other non-GMO tempeh (check for yeast/wheat).
Bulk works great and is cheap for any dried bean. Black beans are especially
nourishing for on-the go, higher stress lifestyles.
For any canned bean, go with Eden Foods for maximum health (BPA-free, no salt,
cooked with seaweed). Otherwise at least look for 'no salt added.'
BPA-free Eden Foods canned if not dry. Or look for no salt added options.
BPA-free Eden Foods canned if not dry. Or look for no salt added options.
These can be cooked without soaking in 20-25 min and require no attention. Great
for a quick(er) dinner.
Always buy whole (unrefined) grains. Organic if budget allows,
otherwise prioritize produce, animal products. *Items marked “GF”
are gluten-free.
bulk or Alter Eco Brand. GF
any of the lots of different kinds- short, long, basmati, jasmine GF
29
Black rice
Buckwheat
Oats
Millet
Amaranth
Pastas
Tortillas/ wraps/
bread
Meats
Red Meat
Chicken, Turkey
Wild Game
Salmon & other
Fish
Nuts and Seeds
Almonds, walnuts,
pecans, cashews,
brazil nuts,
filberts, etc
Pumpkin Seeds
Hemp Seeds
Other fats
Avocado
Coconut Milk
Vegetables
Kale
Chard
Other greens
Cabbage
Brussels Sprouts
Winter Squash
Summer Squash
Beets
an incredible, rich, nutritious treat. Also called forbidden rice. At Vitamin Cottage,
top shelf in bulk grain aisle. GF
bulk. GF (NOTE: buckwheat SOBA noodles are not usually GF, however, as most
brands add wheat flour to the ingredients. Check the label!)
bulk ~ although oats don’t contain gluten on their own, they’re often highly crosscontaminated from equipment their processed on. If gluten-free, only purchase
oats that say “certified gluten-free” on the label.
bulk- try toasting this first in a dry skillet, then cooking GF
bulk- takes awhile to cook, eat like oatmeal. An ancient tiny seed. GF
Make sure they are 100% whole grain (or if eating gluten-free, look for quinoa or
brown-rice pastas) by looking at ingredient lists. Spelt, Rye, Kamut, Quinoa and
brown rice pastas are wheat alternatives (only quinoa and rice of these are GF) Eden and Vita Spelt brands. Ezekiel brand sprouted pasta (at Whole Foods) is
pricey but a great concept. Tinkyada makes the best brown rice pasta I’ve found.
Ancient Harvest makes great quinoa/corn pastas.
Whole grain or not, get shortest ingredient lists, no preservatives. Ezekiel brand
sprouted tortillas and bread are great flour-free alternative, but DO contain gluten.
Rice tortillas and Chebe pizza crusts are gluten-free.
Prioritize grass-fed, free-range, and organic for ALL animal products
Especially important to be organic and grass fed. Buffalo is best 'red' meat.
Ostrich is also a very lean “red” meat.
Check for free-range, antibiotic-free at least, organic best.
Try antelope, elk, and venison
Wild caught or Norwegian farmed
In the fridge at Vitamin Cottage- refrigerated raw nuts are best, storing in dark,
cool place keeps them fresh. Less important if roasted.
Roasted are best
Nutty taste… in the fridge at Vitamin Cottage. Try 'em as a snack.
Get a slightly squishy one to eat in a day or two, a hard one to eat in 3-4 days
Let's Do Organic creamed coconut (in green box) is convenient. Add as much or as
little coconut and water as you want. Or canned is fine-organic or not; go for fullfat as it will satisfy you longer, reduce sugar cravings and you can use less, so it
lasts longer. Store in a glass jar in the refrigerator after opening.
Try to purchase organic, local, and in-season whenever possible.
Any kind you like. Use your fingers to push up along the stem to get just the leaves.
Freeze stems for making broth later.
Comes with white or rainbow-colored stems. Same prep as kale- both are like
hardier spinach. Or use stems and chop for stirfry.
Spinach, Beet greens, Arugula, Romaine, winter lettuces, red leaf lettuce, escarole,
radicchio, mesclun ~ mix and match and try something different each time you
shop
Best in sauerkraut as source of probiotics. Stews, slaw are other options.
Baby cabbages! Can be steamed or roasted. Great with cider vinegar.
So many delicious kinds! Delicata and butternut are convenient. Bake in toaster
oven.
Yellow Squash, Zucchini
So delicious. Roast them with potatoes and brussels
30
Potatoes
Cauliflower
Garlic
Onions
Parsely
Cilantro
Artichokes
Leeks
Red, purple, or Yukon Gold are great (Russet/ baking not so much)
Steam, mash, use as a soup base, stir fry.
Raw garlic is great for combating yeasts. Add to at least one meal/day.
red, white, yellow, shallots, chives, scallions
FRUIT
fresh, raw, juiced, frozen...
Blueberries, goji, raspberries, strawberries, blackberries, etc ~ ALWAYS BUY
ORGANIC and buy extra when on sale, to freeze for smoothies.
Apples
Mango and Papaya
Bananas
Cherries
Limes & lemons
Peaches & Nectarines
Pears
Pineapple
Apricots
Coconut
Grapes
Melons
Kiwi
Pomegranate
Passionfruit and Starfruit
One of my favorites! See the recipe in the Adventure Wellness Balanced
Bok Choy
Living Cleanse & Detox Kit, Recipe Book.
Asparagus
Broccoli
Carrots
Okra
Peas
Radishes,
including Daikon
Celery and celeriac
Cucumber
Green Beans
Watercress
Endive
Berries
Sweeteners
Unrefined
evaporated cane
juice
Brands/ What to look for/ Properties
Unrefined: Alter Eco, Sucanat- can buy in bulk at Vitamin Cottage, Rapadura.
Unrefined will be a distinct brown color, not whitish
Lundberg, Suzanne's Specialties - caramel flavor and texture, great for toppings.
Brown Rice Syrup Reduce other liquids in a recipe if substituting for white sugar.
Preferably raw,unfiltered, and local- Ambrosia Honey Co is widely available in
Honey
stores; many local farms have honey. Try all the different flavors!
Molasses
Blackstrap or sorghum sources, this is vitamin rich with strong flavor
Agave
Madhava- Amber variety
Maple Syrup
any so long as its pure- not artificially flavored corn syrup. Look carefully!
Fiber-based sugar-alcohol sweetener, originially from birch bark, but some is now
Xylitol
from corn. Use like sugar, but start slowly to make sure it agrees with your
digestion.
31
Stevia
MISC
BEVERAGES
Dairy Products
Goat Dairy
Cow Dairy
Ghee- clarified
butter
Get unrefined- color will be green, not white. In bulk in supplements section of VC.
Use very sparingly-it's a really sweet herb, and will give a metallic aftertaste if used
a lot. A few pinches or drops if in liquid form.
Extras that it’s nice to have on hand that don’t fit into another
category. ;)
Broth, organic chicken or vegetarian
Mustard, prepared from cider vinegar, preservative-free
Nutritional yeast
Nut & Seed butters (almond, tahini, sunflower seed, cashew, macadamia,
hempseed) ~ always refrigerate these once opened
An assortment of “raw” food bars, crackers, kale chips; nuts that have been soaked,
sprouted and dehydrated
Nutritious Spreads, like Hummus, Olive Spread, Pesto (dairy-free)
SUPERFOODS (see list in the Adventure Wellness Balanced Living Cleanse
& Detox Kit, Appendix G)
ClearviteSF by Apex Energetics ~ a favorite “staple” of mine when I’m feeling a
need for a mini (1-day) or longer cleanse (See Ordering Instructions in the
Adventure Wellness Balanced Living Cleanse & Detox Kit
Water, mineral, fizzy or still
Teas, herbal
Teas, green/black/red/white, decaffeinated
Vegetable juices, pure unsweetened
Water, filtered
Coconut Water
AFTER CLEANSE: Prioritize high quality- whole fat (tastes better, fills
you up, & you eat less!)
Whole fat dairy is best- eat sparingly. Organic and raw (unpasteurized) is even
better. There is goat butter, goat milk, goat yogurt, goat cheese if you start craving.
Whole fat dairy is best- eat sparingly. Minimum is any brand labeled rBGH-free
(you don't need growth hormones). Organic, grass-fed, and/or raw
(unpasteurized) is even better. Organic Valley is a great brand. Tillamook cheese
is widely available and decent as well- rGBH free. Local dairy is also available.
Tolerates high heat very well. Purity Farms brand is local, organic and widely
available. Lactose and casein free.
32
The Cleanse Week(s)
33
WHAT TO EAT
The following is a quick guide of what to include and what to reduce or avoid during the
Adventure Wellness Balanced Living Cleanse & Detox Kit experience.
This dietary approach has been most helpful in patients who complain of fatigue,
recurrent gastro-intestinal problems, especially diarrhea, food intolerance or
sensitivity, chemical sensitivities, chronic headaches, muscle and joint pain of
unknown etiology, high blood pressure, high blood sugar, and excessive weight. The list
below is low-allergen, gluten-free, low sugar, and is usually well tolerated.
If there is a food or food group that you suspect you may be sensitive to, now (while you
have a commitment to cleansing and a program full of supportive materials and
recipes) is a great time to remove it completely from your diet for 1-3 weeks, so that you
can “Challenge” it (see directions towards the end of this guide) at the end of the
cleanse to see if you have a negative reaction to it.
Removing foods for 1-3 weeks and then re-introducing them in a methodical manner,
gives out immune system a chance to recover from the constant barrage of a food that it
may be reacting to on a regular basis. Then, when we “challenge” that food, our body
will often have a more heightened response to the food since it becomes more
“intelligent” (so to speak) during its resting period. Then, you receive a more accurate
picture of the actual affect that food is having on you.
If you don’t know where to start, I always recommend that people start by
eliminating the 3 most common allergens: wheat, dairy, and soy.
Additionally, some people will avoid many foods at once, while others may only test
one food at a time (i.e., gluten). Choose in advance what you feel prepared to commit
to for 1-3 weeks and then commit! ;)
*** NOTE: For most people, the elimination & challenge phase is a wonderful
opportunity to notice how much we use food to cover up our emotions or uncover an
underlying blood sugar imbalance. When faced with eating only a few types of foods
and resisting our “comfort foods,” we are faced with all of our emotional reactions to
eating. Instead of panicking or getting stuck in resistance, simply take a few deep
breaths and a moment to investigate what the deeper need or emotion is. Make some
notes in your Food Journal. Remind yourself that this meal plan is very temporary
and it won’t be long before you can eat other foods.
34
FOOD GROUP
Meat
Fish
Poultry
Legumes
INDULGE
ORGANIC ONLY: Chicken,
turkey, all legumes, peas, lentils;
cold-water fish (salmon,
mackerel, cod, mahi-mahi)
Organic, free range Eggs OK, but
not daily.
HEALTH SABOTEURS
All Non-organic Animal
Products.
All Red meat, cold cuts, pork,
frankfurters, sausage, canned
meats, etc.
Swordfish; shellfish.
Peanuts and Peanut butter; Soy;
Seitan
Dairy Products
ORGANIC ONLY: Unsweetened All Non-organic Animal
plain goat yogurt, raw goat milk, Products.
and raw goat cheeses.
All cheese, ice cream, cottage
Vegan Substitutes: unsweetened cheese, cream cheese, sour
coconut milk, almond, hemp, flax, cream, cream, etc.
or rice milk.
All cow milk items.
Starch, Grains
Brown rice, millet, quinoa,
corn, oats, white rice, & All
Breads & Cereals
buckwheat, amaranth, teff,
gluten: wheat, spelt, kamut,
(Limit to 1 serving/day tapioca, sweet potato, squash,
barley, rye, etc.
and only with beans, carrots, beets, & other root
nuts, or vegetables) vegetables.
Soups
Fresh, home-made, non-tomato Canned, dried, processed soups.
based soup.
Vegetables
Green leafy veggies (kale, spinach, Nightshade: tomatoes, potatoes,
(Unlimited, eat in
chard, romaine, green/red leaf
eggplant, bell peppers.
abundance)
lettuce, dark lettuces, beet
Iceberg lettuce.
greens), and cruciferous (broccoli,
cauliflower, cabbage, bok choy),
fresh or frozen.
Celery, zucchini, artichoke, garlic
& onions.
Fruits
Fresh or frozen berries, apples, or All other fruits, dried fruits,
(limit to 1-2 servings a day, watermelon, or 1/2 banana in a citrus, juices, and jams.
and only eat with protein smoothie, but not alone.
and/or fat)
Lemon & lime (unlimited).
Goji berries can be eaten as a 2nd
serving during the day.
Filtered water, plain or with
No bottled, canned, or
Beverages
lemon, lime, or Effer-C packet.
otherwise processed liquids.
[NOTE: Do not drink liquids from No drinks with sweeteners
plastic or aluminum bottles ~ only added.
steel, ceramic, or glass.]
No alcohol, sodas, coffee, black
• Green/white tea (limit 1x/day) tea, fruit juices or drinks.
• Herbal teas
• Fresh vegetable juice
• Sparkling water
35
Fats, Oils, Nuts
MISC
Unrefined (organic, if possible): Margarine, shortening
olive, flax, pumpkin, walnut,
(including soy spreads)
sesame oils, coconut, avocado,
OILS: peanut oil, canola oil,
grape seed oil, un-salted butter, hydrogenated oils, trans fats,
ghee.
soybean oil
Raw organic nuts & seeds (except Peanuts, peanut butter
peanuts which are not nuts, but Packaged salad dressings or
legumes)
spreads.
Homemade dressings.
Mayonnaise
• All herbs
• Packaged and processed
• Clearvite SF or Clearvite CR
foods in cans or boxes
• Green superfood powders
• All sweeteners (including
• Stevia
agave, honey, maple syrup,
• Unsweetened chocolate (limit
molasses, high fructose corn
to 1oz/day, preferably “raw”)
syrup, etc)*
• Apple Cider Vinegar
• Artificial sweeteners,
• Bragg’s Aminos (if not allergic
colorings or flavorings
to soy)
• Processed condiments
• Gomasio(toasted sesame seed)
(ketchup, BBQ sauce)
• Kelp
• Vingars (except apple cider
• Nutritional Yeast
vinegar)
• Unrefined sea salt (pink or
• MSG
gray in color, not white)
• Candy
• Pharmaceutical-grade multi- • Refined &/or iodized salt
vite, Fish Oil, Enzymes,
• “Natural Flavorings”
Probiotics, HCl, B vites, etc. • Autolyzed Yeast Extract
36
TIPS for RESETTING YOUR METABOLISM!
Always rehydrate your body upon waking.
Try to eat within one hour of waking, and be sure you have ample protein and fat,
and less carbs (with the exception of veggies or quinoa) for breakfast.
Try to eat every 2-3 hours, either a meal or small snack.
Include non-starchy vegetables, protein, and fat with all meals and snacks.
Eat to 80% full ~ satisfied, but not stuffed.
At mealtime, breathe deeply between bites, slow down, chew your food
thoroughly & experience your food. Take time to notice and appreciate all 5
senses (appearance, texture, taste, smell and sound as you chew it). Experience
gratitude and enjoyment of this gift of nourishment.
Drink lots of water ~ but only between meals. While eating, chew well & use
saliva to liquify. Water during meals will dilute your natural digestive juices and
impair digestion!
Move in a way that feels good to you & do so regularly throughout your day.
Try to have your last meal at least 2 hours before bedtime; if hypoglycemic,
however, eat a fatty snack (1/2 avocado, palmful of nuts) 30 minutes before
bedtime.
Go to bed between 9-11pm and be sure to get 7.5-9 hours of sleep every night
until you find the balance that allows you to wake up naturally, rested and ready
to go (i.e., not snoozing the alarm several times). 10pm - 2am are the hours when
the body detoxes, rebalances hormones, repairs the lining of the gut, and heals
tissues. If you have pain, inflammation, GI issues, or hormonal imbalances, try
to be asleep by 10pm. This alone could dramatically increase the results of your
cleanse!
Laugh ~ A LOT!!!
;)
37
WEEK-at-a-GLANCE SAMPLE MENU PLAN*
(Keep this posted on your refrigerator door for ideas when you need them)
* See “NOTES” next page . . .
38
* NOTES on the Week-at-a-Glance Sample Menu Plan:
* This is just a guide for “ideas”. Rarely do people have time to prepare a meal from
scratch 3x/day: see note on “LEFTOVERS” on Day 4 lunch above.
* Two is better than one: Make large batches of things and refrigerate (eat within 2 days)
or freeze the extras, so you can grab and go some times.
* PLAN AHEAD: Spend some time on a weekend, day off, or evening to make 1-3 meals,
or at least your grocery list, & plan what youʼll eat for 3-4 days, or even the full week.
* Keep it simple. If you donʼt have much time, toss some eggs, fish, a piece of chicken or
canned beans on the stove with olive oil and a dash of sea salt and your favorite herbs/
spices. Put a little water in another pot to start boiling while you quickly grab and handshred (very fast) or chop some veggies. Throw them in once the water is boiling ~ blanch
until just brightly colored, add sea salt, oil and spices ~ and voila! End with one square of
dark chocolate or a bliss ball ~ and voilaʼ ~ instant, nutritious and satisfying. ;)
* Vegetarian? Iʼve blended vegetarian and non-vegetarian recipes here, so just select
according to your dietary preference; vegetarians, be cautious to combine foods well and
have a protein source at every meal and snack.
* Non-vegetarians: aim to have at least 2 servings of animal protein a day with the third
meal being animal or vegetarian protein.
* Additional meal ideas: see the Recipe Handouts provided.
* If nothing else: focus on LOTS of greens and LOTS of protein, and regular moderate
dose of healthy fats. These are your building blocks! Have protein, fat and either fruit or
veggies at every meal and snack. Lean much more heavily on vegetables than fruit.
* VEGGIE GOALS: Aim to have at least 2 servings of leafy greens (romaine, kale, spinach,
chard, etc) & 1 serving of cruciferous (broccoli, cauliflower, bok choy, cabbage) every day.
This combination (instead of starchy vegetables or inflammatory vegetables like
tomatoes, potatoes, peppers or eggplant) is a powerhouse for detoxification ~ both
supporting the liver to breakdown toxins and protecting your cells from harmful oxidation.
* FRUIT GOALS: The darker the better. Try to get fresh or frozen organic cherries,
blueberries, goji, pomegranate, cranberries, etc of at least 1 serving/day ~ in your
smoothie, granola, or as a dessert. Choose organic as berries have one of the highest
concentrations of pesticides, and the skin is permeable, so they soak on through the
whole berry, so you canʼt wash them off.
* Cleanse Drink = 1 Scoop of Clearvite in Water; or Warm Water with Lemon or Apple
Cider Vinegar
* GF = gluten-free
* Clearvite Cleansing: For those using the Clearvite products:
* 10-day Cleanse: Increase to 2 servings/day on Day 3; 3 servings a day on days 5-7;
back to 2/day on Days 8-9; and 1/day on day 10.
* 3-week Cleanse: Increase to 2 servings/day on Day 5; 3 servings a day on days 8-14;
back to 2/day on Days 15-17; and 1/day on days 18-21.
* BOTH PLANS: You may continue at 1/day for maintenance.
39
A Simple & Blissful
Sample Day-in-the-Life
This is YOU time! Use the 3-day to 3-week cleanse as an excuse to pamper yourself in as many
ways as possible. Also, feel free to modify to your waking time and work schedule, but try to eat at
regular intervals and within 1 hour of waking.
TIME
Sample Activity/Meal
6:30 am
Awaken to a new day / Gentle stretching / Set a positive intention or two for the
day (what you desire to experience, not a “to do” list) ~ and BREATHE (3-10 deep
belly breaths ~ 4 sec IN, 7 sec HOLD, 8 sec OUT)
6:45 am
Take probiotics with 8-12 oz of filtered water with 1 scoop of Clearvite; or splash of
lemon, apple cider vinegar, cayenne and/or sea salt.
7:00 am
Shower or splash of refreshing water on face / Meditation, short walk or yoga
routine (5-20 minutes)
7:30 am
BREAKFAST ~ highest in protein of the day, with healthy fats &
BREATHE (fork/spoon down and deep belly breath between bites)
EX: Veggie scramble; Salmon frittata; Smoothie with rice/pea/hemp protein;
avocado. coconut, or nut butter (except peanut butter); banana and/or berries;
greens (romaine, parsley, kale, spinach, or chard).
NOTE: Take AM portion of multi-vitamin/mineral supplement, Omega Oils and
other supplements with breakfast
8:00 am
Walk or bike to work, if possible
8:30 am
2nd glass of water
10:00 am
Snack (protein, carb, fat) & BREATHE (see Waking breathing above)
EX: avocado, hummus & celery, handful of nuts or seeds, apple with nut butter,
leftovers, smoothie, 2nd Clearvite serving with nut milk, homemade granola or
nutrition bars, or any option from the Healthy Snack List
12:30 pm
LUNCH & BREATHE (see Waking breathing above)
EX: Salad with organic protein source (beans & nuts, chicken, fish, or eggs)
sprinkled with ground flax seeds; quinoa salad with nuts and avocado & sliced
apples or dried fruit; leftovers; veggie wrap in chard or collard leaves; bean, nut,
salmon, or turkey burger on gluten-free bread or over salad greens.
1:00 pm
Short (15-20 minute) walk, followed by another large glass of filtered water
3:30 pm
Snack (protein, carb, fat) & BREATHE (see Waking breathing above)
40
TIME
Sample Activity/Meal
EX: See ideas similar to morning snack above
5:00 pm
Take second serving of probiotic on an empty stomach with a large glass of filtered
water at least 30 minutes before dinner or while preparing dinner.
6:00 pm
DINNER & BREATHE (see Waking breathing above)
EX: See ideas similar to lunch above; evening meals can be lighter in general ~ so
smaller servings of lunch entrees; soup and salad; or steamed veggies and fish or
chicken.
NOTE: Take PM portion of multi-vitamin/mineral supplement, Omega Oils and
other supplements with dinner.
7:00 pm
Plan/Prep the next day’s snacks and smoothies (even breakfast if you know you’ll
be short on time), jot notes on your “to do” items that can be done the next day, so
the evening hours can be free of tasks.
7:30 pm
Light stretching or a short walk, followed by water (moderate amount depending
on whether or not it wakes you up at night)
8:00 pm
Reading, detox bath/soak, hot tub, read kids a story, write a hand-written letter to
someone you care about, relaxing time with a partner, make love.
9:00 pm
Light Snack (protein/fat) & BREATHE (see Waking breathing above)
9:30 pm
Zzzzzzzzzzzzzzzzzzz . . . (while contemplating appreciation & gratitude for the
large & small blessings of another day caring deeply for yourself)
41
Weekly Take-Along Checklist for Active, Balanced Living
* Page 2 of the Checklist continues on the next page . . .
42
43
Transitioning, Maintenance
& Next Steps
44
Toxicity Profile (post-Cleanse)
Let’s see how you did! This is the exact quiz that you took at the beginning of the
cleanse. Now that you’ve eliminated so many toxic ingredients and added so many new
ones in, retake the test to see your toxic load. Chances are, if your toxic load is
decreased, you’re also feeling a shift in your symptoms and how you feel. And this will
continue to improve as you maintain your new choices.
Please circle the appropriate response: “Y” for Yes and “N” for No. More than five
“yes” answers means that you have an increased risk for a toxic burden.
Questions:
YES
NO
Do you eat fast food meals at least 3 times a week?
Are you overweight?
Do you tend to overeat?
Do you consume “sugar free” food sweetened with aspartame or use Equal?
Do you regularly or knowingly consume foods that contain MSG (may be in soy
protein isolate, soy sauce, or hydrolyzed vegetable protein)?
Do you eat foods, especially packaged foods, that contain artificial colors or
flavorings?
Do you eat “refined carbs” (white flours, including gluten-free, and sugar) at any
time during the day?
Do you eat non-organic produce?
Do you eat less than 7-9 servings of fresh fruit and vegetables per day (1/2 cup
servings)?
Do you drink sodas every day or several times a week?
Do you drink NON-organic coffee (if you’re a coffee drinker)?
Do you drink more than 3 cups of coffee per WEEK?
Do you drink at less than 8 glasses (or 2 quarts) of water a day?
Do you cook or reheat foods in plastic containers?
Do you microwave your foods?
Are you presently using prescription drugs?
45
Questions:
YES
NO
Have you ever experienced an allergic reaction to or have had side effects from
any medication?
Do you have negative reactions to caffeine or caffeine-containing products?
Do you currently smoke or use tobacco products?
Have you smoked within the last 10 years?
Have you ever used recreational drugs?
Do you experience brain fog or drowsiness?
Do you develop symptoms of exposure to fragrances, exhaust fumes, or strong
odors?
Do you feel ill after consuming even small amounts of alcohol?
Have you every been exposed to harmful chemicals (petrochemicals, organic
solvents, etc.)? This could be one great exposure or several smaller ones.
Have you ever been exposed to mold in your house or work environment?
Have you ever had chemical dependence?
Have you ever had asthma?
Have you ever had chronic fatigue or fibromyalgia?
Do you have allergies to environmental substances and/or foods?
Do you work in an environment in which you are directly or indirectly exposed to
toxins (heavy metals, industrial chemicals, etc)?
Do you have or have you ever had mercury amalgam dental fillings?
Do you use personal care products (lotions, soap, shampoo, makeup, etc) with
ingredients you cannot read, including parabens, EDTA, Ureas, glycols, etc?
Do you use household cleaning products (laundry detergents, dryer sheets, dish
soap, cleaning supplies) with ingredients you cannot read?
TOTAL YES & NO:
46
HOW TO “CHALLENGE” FOODS YOU ELIMINATED
Test for Common Food Intolerances
“Challenge” (Reintroduction) Guidelines (3 days per food group)
Based on the foods you choose to eliminate during your cleanse, re-introduce only one
new food group at a time, several times a day over 3 days, noting any changes in
energy, weight, moods, etc, (up or down) in your food diary.
For example, if you’re most craving dairy again, try reintroducing it first, while
continuing to eliminate the other foods. On day one post-cleanse, re-introduce dairy
foods and have various forms of them 2-3 times a day, over the 3 days unless you notice
a symptom. If so, stop. If not, eat them continually for 3 days. Then, if testing more
than one food group, 3 days after you’ve reintroduced the first food, completely omit
that group (in this case, dairy) again, along with all the other groups, except for the
next food you wish to test ~ for example, soy. Start eating soy foods multiple times a
day for 3 days, unless you notice a reaction, and so on.
* Common allergy symptoms include: fatigue, brain fog, headaches, digestive
symptoms (diarrhea, constipation, gas, bloating, nausea), post-nasal drip, sinus
congestion, mood changes, sleep problems, skin rashes, eczema, asthma, irritability,
joint pains, and others.
*** If you experience anything new, write it down, and discontinue eating that food
group. Exclude that food completely, wait a few days to allow your immune system to
relax, and then attempt the next food group.
NOTE: A Special Note on Gluten: If you’re try to test your sensitivity to
GLUTEN (and an estimated 70-80% of Americans do have a mild to severe
sensitivity!), you have 2 choices:
1. There’s brand new testing available as of January 2011 that offers the most
sensitive and accurate testing for gluten intolerances available. Even if you’ve been
tested before, there’s a 50% chance that you received a “false negative” (a test that
shows no reaction when in fact there is). Testing has come a long way. If you’d like
to know more about the new testing and if it’s right for you, schedule a 1-on-1
Private Consultation with me to discuss possibilities: http://www.adventurewellness.com/gettingStarted.html
2. If you’d like to avoid testing and continue your “elimination” diet instead, you
must do so for a full 6 months. In my experience, gluten takes a minimum of 6
47
months to clear the body, and reintroducing it too early can often lead to a “false
negative” result. This mistakingly gives clients the impression that gluten’s not
causing an issue for them, and they resume eating it on a regular basis. However,
it’s well documented that most people actually are sensitive to gluten at some level,
and the majority of the clients I see have noticed great improvement in their
symptoms and weight management when not consuming gluten.
If you do choose to add it back in, wait at least 6 months, and
then challenge yourself over a period of 10 days, as it often has a latent affect,
sometimes taking days to manifest a noticeable reaction. In the meantime, enjoy
all the bounty of delicious offerings in the recipe database provided, which are
100% gluten-free.
Phase Three = “Rotation”
• For foods you had an immediate or delayed but severe reaction to: Eliminate these
foods for 6 months, and then “challenge” them again. Sometimes our immune system
requires a break to repair, and we find we can later enjoy these foods in moderation.
• For foods you had a subtle reaction to: You can choose to either eliminate these foods
for 3-4 months, or “rotate” them ~ having them no more frequent than once every 3-4
days.
• For foods you had no reaction to: Enjoy! ;) (NOTE: It is still wise to “mix it up” &
not eat the same foods daily, or different forms (i.e., goat vs cow dairy) to avoid later
sensitivities.)
WHEN TO DETOX DEEPER:
If 1 or more of the situations below applies to you, it’s essential that you seek guidance
from a qualified functional-medicine trained health professional to personalize a detox
plan that identifies the cellular imbalance you may be experiencing. Addressing this in
a timely manner is essential to continuing years of optimal health:
1. If you do not receive improvements in your primary symptoms after 1-3 weeks
of cleansing.
2. If you receive results but want to go further and cleanse at a deeper level.
3. If you receive results in the first 1-3 weeks, but plateau a few months later and
can’t seem to progress further.
48
Food Reintroduction Chart
Symptom
Day 1 thru 3
Food Introduced
_______________
Day 4 thru 6
Food Introduced
_______________
Day 7 thru 9
Food Introduced
_______________
Day 10 thru 12
Food Introduced
_______________
Day 13 thru 15
Food Introduced
_______________
Day 16 thru 18
Food Introduced
_______________
Gut / Bloating / Gas
Bowel Function
Headache
Congestion / Phlegm
Skin (Acne, Psoriasis,
Eczema, etc)
Energy Level
Joint Pain
Muscle Pain
Moodiness
Brain Fog / Memory
Other:
Gut / Bloating / Gas
Bowel Function
Headache
Congestion / Phlegm
Skin (Acne, Psoriasis,
Eczema, etc)
Energy Level
Joint Pain
Muscle Pain
Moodiness
Brain Fog / Memory
Other:
49
Next Steps to Maintain Your Beneficial Results . . .
Congratulations! You’ve made it!!!
By now, you should be feeling lighter, more energetic, more clear-headed, perhaps lost
a few pounds, found some new foods and recipes, and discovered new ways of
scheduling your day and activities you love in a way that feels more balanced and
nourishing.
Everything you’ve done on this cleanse can actually be carried over into a long-term
way of living. Just choose your favorite aspects, the things that bring you pleasure
(new foods you love, movement your body loves, downtime your soul love, hangtime
with people you love), and do more of them! ;)
Additionally, here are the Top 10 Rules of Thumb for Vibrant Living:
✴ Eat lots of Leafy, Green Vegetables ~ smoothies, salads, pestos, soups, kale chips,
you name it!
✴ Choose Organic as often as possible
✴ Reduce Refined and Processed foods, Hard Alcohol, Chemicals, Trans Fats, and
Toxic Thoughts/Beliefs
✴ Eat Locally and with the Seasons as often as possible
✴ Exercise Daily, building to a Sweat at least 3x/week
✴ Upgrade your Double-Skinny Soy Latte for Herbal or Green Tea with Almond or
Coconut Milk
✴ Follow a 70% alkaline, 30% acidic diet
✴ Sleep at least 8-9 hours a nigh between the hours of 9pm - 7am.
✴ Practice Letting Go: Breathe deeply (inhale for 7 seconds, hold for 7, out for 7) for
3 or more repetitions as you envision anything stressful that has a hold on you,
floating away on the outbreath; Send love, light and forgiveness to the person or
circumstance until you feel a calm and peace replace the pain or stress.
✴ Do Something you Love either Alone or with Someone or a Pet you Love EVERY
Day!
50
When to Seek Additional Support . . .
There are 7 situations I want you to be mindful of that may be messages from your
body that it wants a little more attention than this cleanse provided, and how to find
the support you desire.
1. Digestive Issues: If you continue to have, or now have new symptoms of digestive
imbalances such as gas, bloating, constipation, diarrhea, alternating constipation and
diarrhea, foul-smelling stools, etc, there could be a low-level infection, food
intolerance, intestinal permeability, or other inflammatory mechanism playing out in
your gut. All health begins in the gut, as 70% of our immune system is located here.
So, don’t let symptoms like this hang around. It could lead to more systemic (full
body) inflammation and lack of absorption of nutrients later on.
2. Hormonal Issues: Hormones are the “messengers” of the body ~ telling every
system and cell in the body the information it needs to do its job, when to do it, how
much to do. When a hormonal feedback mechanism in the body is out of balance
(whether it be adrenal hormones, sex hormones, neurotransmitters, thyroid, or
pituitary and hypothalamus glands), messages can get delayed, interrupted, sped up,
or misinterpreted. Therefore, they are critical to long-term health of most every
system in the body. An underlying hormonal imbalance can be caused by, or the
cause of, more significant imbalances in the body, and left unsupported, cause more
complications over time.
3. Adrenal Fatigue (aka “stress”): Your adrenal glands are responsible for
supporting us in times of stress. Historically (ancestrally), they instinctively kicked
into gear as part of the fight-or-flight response in a survival situation. Today,
however, we encounter daily stressors (foods, lack of sleep, busy schedules, multitasking, environmental triggers, workload, relationship and family demands, a fastpaced lifestyle, etc ~ all in addition to the more natural stressors of an occasional loss
of someone or something we love, a big move, unemployment, a breakup, etc). Our
bodies are not designed to activate this stress response so often. If high level stress
continues unabated, cortisol begins to take control of your body’s physical actions
which can lead to inflammation, fatigue, brain fog, secondary hormonal imbalances,
thyroid problems, digestive issues, insomnia or the need to sleep more than 9 hours a
night, high blood pressure, aches and pains, injury, increased recovery time or
inability to heal completely, depression, and more.
4. Mood Disorders: Sometimes, mood disorders are a result of a lack of sleep or a
cascade of challenging events that seem to be piling up all at once in our lives, but
more commonly, they point to an underlying blood sugar imbalance (see below),
neurotransmitter imbalance, or hormonal imbalance (see above). Since I cover 2 of
these in separate paragraphs, I’ll talk for a moment about neurotransmitter
51
imbalances. Neurotransmitters are basically “hormones for the brain”. The
endocrine system is complex and interwoven, so an imbalance in one place can have a
domino effect elsewhere. As Dr Mark Hyman states, “Depression is not a Prozac
deficiency!” But it may be a nutrient deficiency, something your body normally (and
naturally) runs on. Long-term and lasting “balance” can be experienced by
narrowing in on the underlying cause and supporting it.
5. Immune Imbalances: Approximately 1 in 4 Americans today suffer from either an
allergy or an auto-immune disorder or both. 25%! Needless to say, I see a lot of this.
But many people don’t realize that the core of their symptoms is immune-related,
because it often plays out in other ways ~ fatigue, gas and bloating, brain fog, pain,
low thyroid, constipation and/or diarrhea, weight gain or loss, hair loss and more. It
takes a little investigation, but ruling this out can go a long way to dissolving your
symptoms instead of using a bandaid approach. For example, current research
indicates that close to 90% of low thyroid cases in the USA are suspected to be autoimmune ~ not a thyroid gland problem! When the immune system gets triggered by
any stressor, it will attack whichever tissue it has an affinity for (in this case, the
thyroid gland), so though sometimes thyroid replacement medication will help, it will
never be enough. The attack has to be stopped or it will continue to destroy precious
tissue, making the thyroid gland a secondary issue in the end.
6. Detoxification Issues: If you’ve attempted to do a cleanse and noticed that you
had to take it slowly or gently, or you just powered through some pretty
uncomfortable “detox reactions,” chances are your liver needs a little more support.
If you have hormonal issues, low thyroid, or high cholesterol (even on a healthy diet),
these are also indications that your liver may need more support. Our liver has a
Phase 1 and Phase 2 pathway, plus what some call Phase 3 ~ the elimination of waste
products via the gallbladder. Each of these pathways requires specific nutrients to
function optimally. Common genetic morphisms, diets low in antioxidants and
vitamins and minerals, or exposure to birth control pills, hormone replacement,
environmental pollutants and toxins, an infection in the body, recreational or
pharmaceutical use, caffeine, alcohol, nicotine, etc ~ all impair the liver’s ability to
function optimally. So, if you experience poor immunity, inflammation, sensitivity to
smells and chemicals, detoxification symptoms when you do a cleanse, high
cholesterol, or have a personal or family history of liver disorders, consider having
the proper testing done so that a practitioner can customize a diet that will support
the liver’s natural detoxification and help it heal.
7. Blood Sugar Imbalances: I feel like doing a “drumroll, please” on this one, as it’s
one of the most common imbalances in our country (hypoglycemia, anyone!?) and
one of the most damaging. Our body depends on systems being in homeostasis, not
only to work properly and keep us alive, but to keep us out of the “fight or flight”
stage that results in all the problems mentioned above. And the body cannot heal in a
52
state of stress. When blood sugar drops and rises frequently and/or dramatically, it
sends a message to the brain and adrenals that circumstances are not safe. The brain
suffers mood swings, fatigue, depression, anxiety, and/or insomnia, while the
adrenals stay on alert. We eat everyday, so if we eat in a way that balances our blood
sugar, we support 2 of our primary regulatory systems (brain and adrenals), which
allow everything else to operate smoothly. But, if we eat in a way (and most people
do) that doesn’t maintain a stable blood sugar balance, no matter how well we try to
reduce other stressors in our lives, we stay in a perpetual stress-response most of the
day, every day. This eventually leads to degenerative diseases, hormonal problems,
weight gain (or loss), early aging, fatigue, inflammation, and potentially, diabetes.
53
ADDITIONAL
RESOURCES
54
I invite you to explore some of the additional possibilities to stay involved with
and receive support from Adventure Wellness:
•
•
Free Services:
◦ Free mp3 of “The 3 ‘Healthy’ MISTAKES Active Women Make that
Sabotage Their Health” (Shhhh ~ secret: They’re not what you think,
and I actually provide a BONUS 4th tip, too!)
- 5-part mini-series (mp3s are 10-30 minutes each) about the “healthy”
things active, adventurous women do that actually lead to un-healthy
imbalances in your 30’s - 50‘s. I provide expert advice on simple things you
can do daily to:
* boost your metabolism
* balance hormones
* improve your moods
* thwart aging
* reduce pain
* and have energy for the long run!
◦
The Adventure Wellness page on Facebook (regularly updated with
links to multiple resources on holistic health, adventure and eco-travel,
active living, sustainability and philanthropy, along with recipes and
insights from me and my travel blog for the March-April 2011 sojourn
through Patagonia). This is also where I'll advertise upcoming free teleclasses, early registration specials for group programs, and occasional
offers from myself or other "adventure" and/or "wellness" companies:
■ http://www.facebook.com/AdventureWellness
■ (Please share this page with your friends, so they can "LIKE" it to and
be in the loop on all the exciting goings-on.)
◦
"The Nook" Blog ~ a great resource for past articles and recipes, updated
occasionally with longer articles and detailed recipes, but not as often as
Facebook. Check back occasionally, or search it next time you're looking
for a healthy idea:
■ http://www.adventure-wellness.com/nook
Low Investment Programs:
◦ 30, 60, or 90-Minute “energy tune-up” private sessions ~
Sometimes we just need a little boost. Walk or call in with a question or
problem you desire support with and walk out inspired and with clear
55
guidance on the “best next steps” to get you back on track and reach your
goals:
■ http://www.adventure-wellness.com/gettingStarted.html
◦
•
Archived Calls and Tele-classes: If you missed a program in the past
that you'd love to listen to, they're all available here ~ from a 3-part series
on Thyroid Health to Superfoods to Developing and Trusting
your Intuition, and many others. Explore them all here:
■ http://www.adventure-wellness.com/archive-calls.html
Private Visionary Wellness 6-Month Program ~ very limited openings
~ apply today.
◦ If you feel called to explore a customized, personalized program oneon-one with me to get to the bottom of your health concerns in
record time, give me a call.
◦ I combine the best in "functional medicine" and "body+soul
coaching" to create a paradigm-shifting approach to health care ~ unlike
anything you've experienced before.
◦ Receive a customized plan to reach your health goals based on your health
history, what you've already tried, what's worked or hasn't, and the
outcomes you desire instead.
◦ We can either:
■ Start with a Complimentary 20-minute Call to discuss what
you're seeking and ask questions about my approach, ~ OR ~
■ If you're pretty sure you are ready for some laser insight on your
health and goals, we can schedule a 90-minute Active Living
Private Coaching Intake Session.
■ Details for both are on the Getting Started page at: http://
www.adventure-wellness.com/gettingStarted.html
56
APPENDICES
57
Appendix A: Healthy Snack List
Note: If you have a known food allergy or sensitivity, or doing an elimination/
challenge cleanse, be sure to avoid foods in the list below that you’ve already
eliminated.
Crunchy
•
•
•
•
•
•
•
•
Sweet
•
•
•
•
•
•
•
•
•
•
•
•
Salty
•
•
•
•
•
•
•
•
•
•
•
Creamy
•
•
•
•
•
•
•
•
•
•
apples + nut butter or nuts
a few frozen grapes
rice cake or rice crackers with hummus, pesto, olive spread, or nut butter
light popcorn or plain popcorn: use coconut oil to pop in a covered pan; add nutritional
yeast, chili powder, and/or sea salt for flavor
crunchy crudités of veggies or carrots and dip (hummus, bean dip, guacomole)
celery and natural nut butter (peanut, almond, tahini, sunflower seed butter, etc)
nuts
soaked almonds
wheatgrass
fresh, whole fruit with a little almond butter or dark chocolate
organic yogurt, berries and walnuts
apples and almond butter
sprouted bread with jam
raw chocolate mousse (avocado, raw cacao powder, vanilla, agave to taste) ~ blend in food
processor
a few pieces of dried fruit and a handful of nuts
use leftover grains to make sweet porridge: drizzle maple syrup and sprinkle cinnamon, add
nut or coconut milk, walnuts or almonds, a few banana slices and heat, if desired.
smoothies: try to have a fruit, dark berries, dark greens, & a source of fat/protein (coconut
butter, avocado, nuts or nut butter)
fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts &/or berries
and serve; can put through the screen of a juicer for a creamier consistency.
sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into
chunks; sprinkle with cinnamon and butter or olive oil, and bake.
organic dark chocolate chips or carob chips
olives
kale chips
sushi
pickles and pickled vegetables, such as carrot, daikon, beets and lotus root
tabouli, hummus
half an avocado with sea salt and lime juice
oysters and sardines
steamed vegetables with tamari/shoyu or umeboshi vinegar
organic tortilla chips with salsa and guacamole
sauerkraut: it will also knock your sweet craving right out!
salted edamame
smoothies
yogurt
avocados
rice pudding
dips and spreads, like hummus, pesto, guacamole, and baba ghanoush
purréed soups
puddings made with avocado or mashed banana (or if not sensitive to soy, tofu)
mashed sweet potatoes
green tea with a few Tablespoons of coconut milk
raw cacao “Bliss Balls” (raw cacao powder, almond butter, natural sweetener to taste,
vanilla and/or almond extract, and any additional flavors you enjoy ~ cayenne, cinnamon,
coconut, mint, etc)
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Appendix B:
The “TOP 10 Most Toxic Substances”
in our Modern Diet
During the preparation week, I highly recommend that you (to the best of your ability ~
in other words, what you know you can stick to without wanting to throw in the towel),
gradually eliminate these “10 Most Toxic” categories from your diet:
1. Caffeine
2. The “white menace” ~ white foods, such as white sugar, rice, bread, pasta & other
bleached foods
3. Hydrogenated (trans) fats
4. Pesticides, Fungicides, Herbicides, and “Suicides”: Chemical Additives (artificial
colorings, emulsifiers, thickeners, MSG, preservatives, nitrates, etc) that come in
most processed, packaged, and fast “food” products
5. Artificial sweeteners, including Splenda, aka Sucralose (a chlorine-compound)
6. Alcohol
7. Tobacco/nicotine
8. Over the counter (OTC) Medications for pain, colds, allergies, moods, sleep, etc.
9. Prescription Meds: Under the supervision of your doctor ~ you may also be able to
lessen the amount of any prescription medication you are taking and decrease
likelihood that you’ll need to take any in the future; if you are on prescription
medication, consult with your doctor or primary health care provider to determine
which level of the cleanse is best for you, that will not interfere with effectiveness of
your medications.
10. Recreational Drugs/narcotics
If some of these substances are somewhat regular visitors to your body, consider using
the following appendices to help gradually reduce them. The guides that follow offer a
graduated approach to transitioning caffeine, sugar, and white flour out of your diet.
Also, by eliminating refined flours and sugars, you eliminate most processed foods, and
all the other food additives and chemicals that come with them. Double-yay!
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If you have been drinking caffeine for a long time, you will need a few days to adjust. A
common reaction to stopping caffeine (especially coffee) cold turkey is intense
headaches.
Be patient with yourself. This guide is designed to offer manageble, strategic steps that
will, in most cases, make the transition from 1-2 (or more) cups a day to a caffeine-free
diet much simpler and with far less withdrawal symptoms. If it’s still too fast, go at the
pace that your body and spirit tolerates ~ but do go! ;)
Step 1: Start on a Weekend. Since you may experience a mild headache or find
yourself more tired than normal, plan to start this elimination program on a weekend.
This will allow you to rest when needed and not have the regular pressures of the work
week schedule weighing on you while you are trying to make a new change.
Step 2: Baby Steps. Don’t go cold turkey. On day 1, cut your daily intake of
caffeine (i.e., coffee, soda, tea) in half. Maintain this on Day 2. Then on Day 3, reduce it
by half again. For instance, if you normally drink 2 cups of coffee a day and begin
reducing caffeine on a Saturday, only have 1 cup of coffee on Saturday and Sunday, and
then 1/2 a cup on Monday and Tuesday, and so on, until you are down to 1/4 cup.
Step 3: Drink Green Tea. If you’re finding that you still need a boost, or get down to
1/2 cup of coffee, soda, or black tea, and just really miss your drink of choice each day,
green tea is a great substitute. It still contains a small amount of caffeine, but has been
shown to have many healthy benefits, including countering free radicals, supporting
the immune system and boosting your metabolism. Try to limit your intake to one cup
of caffeinated green tea steeped for five minutes in boiling water. You can switch to
organic decaffeinated green tea or herbal teas if you want to eliminate caffeine
completely. This is what I do, as I now get jittery, even from green tea.
NOTE: If you miss coffee because of the creaminess factor, try steaming a little
full-fat coconut milk and/or almond milk and adding that to your tea. I do this with
Roobios Chai (caffeine-free) and LOVE it!
Step 4: Take Vitamin C. Supplement with 1,000–2,000 mg of Vitamin C (as
calcium, zinc, potassium, or magnesium asorbates), plus bio-flavanoids, as a powder or
in capsules. This may help you detoxify and balance your system.
Step 5: Drink Plenty of Clean Water. Drink at least 6-8 glasses of filtered water a
day. This is especially important during cleansing because it will keep your body well
hydrated and can reduce headaches, minimize constipation, and flush toxins out of
your system.
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Eliminating sugar is hard because it’s an addiction. But the physical cravings typically
dissipate quickly within 2 weeks of removing it. Here are some tips for success . . .
• Start now! It will make your transition over the next several weeks much easier.
• As above, take baby steps ~ but “big” baby steps. On Day 1, notice what you
normally reach for that contains sugar or white flour and only eat 1/2. Do this for 2
days and reduce by 1/2 again.
• Balance your Blood Sugar. BIG NEWS ~ Most cravings are a result of not having
a stable supply of blood sugar to our cells! Yet, when we eat refined carbohydrates
(sugars, flours), they don’t have the normal complex array of fiber, minerals, &
vitamins that their unrefined relatives do, so our bodies metabolize them very quickly.
Sure, we get a faster sense of satisfaction, but at what cost? ~ The cost is that our
blood sugar spikes, we feel good, and then also falls quickly and we become hungry,
spacey, or moody again, and reach for another quick fix ~ participating in a vicious
cycle and greatly increasing the number of calories we consume throughout the day.
Alternatively, when we eat less refined carbohydrates and more protein and fat, we
actually slow the flow of blood sugar ups and downs, stay satisfied longer, and eat less
throughout the day ~ and MORE of the foods that benefit our bodies in so many other
ways!
• Here are some TIPS:
• Breakfast: Eat within 1 hr of waking to “break” the “fast” you’ve been doing all
night. Include protein and fats at breakfast (and all meals) by using ideas from
the list below, the recipe guide, and the “healthy snack list” included in this
program. Leftovers (no more than 2 days old!) from a healthy meal also make a
great breakfast.
• Make friends with the “good guys” and dine with them at every meal.
• Good proteins are fish, organic eggs, small amounts of lean organic poultry,
nuts, whole grains (especially quinoa and buckwheat), legumes (except soy &
peanuts while on the cleanse), or a protein and fiber-rich “green
smoothie” (see recipes).
• Good fats are fish, coconut oil, sesame oil, grapeseed oil, extra-virgin olive
oil, flax, olives, nuts, seeds, & avocados.
• Good carbs are green leafy and non-starchy vegetables, gluten-free whole
grains, & fresh fruit.
• Don’t go low fat. Consume olive oil, olives, nuts, nut butters, coconut, seeds,
and avocados every day. They do not make you fat! In fact, they are so useful to
your body and brain, that they are quickly metabolized to be used for critical
needs in your body every day! Our brains are about 70% fat and the cells are
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replaced every day, so be sure to eat your fat not only for metabolism but for
energy, focus, mood balancing, and memory. Yum!
• Eat every 2-3 hours. Be sure each snack has a source of protein and/or fat to
keep blood sugar balanced (in other words, don’t just eat a piece of fruit or
cereal, but have it with nuts, nut butter, or any of the other healthy fats
mentioned above). TIP: See the “Healthy Snacks” handout for a list of delicious
and nutritious snacks. Leftovers (no more than 2 days old!) from a healthy meal
also make a great “snack”.
• Drink at least 6-8 glasses of filtered water a day.
• Spend time getting acquainted with the Recipes and handouts provided. There are
numerous helpful lists, articles, and tips to help you transition.
• Listen to the weekly calls. They’re packed with additional hints, tips, and the answers
to people’s most common questions.
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Appendix E: The Many “Hidden” Names of Sugar
The following is a list of ingredients you may see on a list that are various forms of
sugar ~ some obvious and some not so much.
TIP: Carry this list with you if you’re trying to cut back on sugar, so you can read
labels. Also look for products that contain less than 5 grams of sugar per serving.
• Agave
• Barley malt
• Brown sugar
• Confectioner’s sugar, or powdered sugar
• Corn sweetener
• Corn syrups
• Dehydrated Cane Juice
• Dextrin
• Dextrose
• Erythritol
• Fructose
• Fruit Juice Concentrate
• Glucose
• High-fructose corn syrup (HFCS)
• Honey
• Invert sugar
• Lactose
• Levulose
• Maltitol
• Maltodextrin
• Maltose
• Malt Syrup
• Mannitol
• Maple Syrup
• Molasses
• Raw sugar
• Rice malt
• Rice Syrup
• Saccharose
• Sorbitol
• Sorghum syrup
• Sucrose
• Turbinado sugar
• Treacle
• Xylitol
• Xylose
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Appendix F:
12 TIPS FOR DEALING WITH SUGAR ADDICTION
1. Get more sleep. Perhaps nothing drives our cravings for fast energy in the form of
sugar more than fatigue. When you’re tired, go to bed! Get at least 7 hours of sleep
(preferably 8-9) and try to wake naturally, instead of to an alarm. If this sounds
easier said than done, call me for a coaching session on how to improve your sleep
patterns. There are so many things we do that interrupt our natural cycle, but this
one basic necessity can change everything for the better, including weight-loss,
cravings, and gifting you with a healthy metabolism.
2.Drink Water. Before giving in to a craving, first try drinking some water.
Oftentimes what we mistake for hunger is actually thirst. Hydrate, wait 20 minutes
and in that time, ask your body what it really wants so that if you are still hungry, you
choose wisely.
3. Move that Body. Not just for weight loss ~ exercise is essential to the immune
system, healthy bones, maintaining neurotransmitter balance in our brains,
balancing the blood sugar and insulin duo, and stress relief. Yes ~ no meds required!
Move that body in a way that feels good to you and restore health to every system in
your precious being. :)
4.Reduce or eliminate caffeine. Caffeine affects how our bodies handle insulin,
therefore throwing off our blood sugar, and resulting in cravings, when what we
really need is less stimulation, more protein and fat, and more water. (See
Appendices C & D on “How to Reduce Caffeine” and “How to Reduce Sugar” to learn
more about this interaction and what you can do about it).
5. Eat sweet veggies and fruit: Most all traditional cuisine has some element of
sweetness WITH the meal. Instead of seeing “sweet” as desert, add fiber-rich,
naturally sweet foods to your meals and snacks (along with proteins and fats) and see
if you have a stronger sense of satisfaction after the meal, instead of a craving to
balance it out with a large dessert. Examples include: raisins, cranberries, apples,
winter squash, sweet potatoes, carrots, beets, berries, and/or figs. I also like adding a
little raw honey to my dressings or pure vanilla extract to yogurt or desserts to add
that sweet aroma without the sugar.
6.Experiment with how much animal protein and fat you need. Eating too
little often impairs our metabolism and endocrine system (read: thyroid, adrenals)
and causes fatigue and sugar cravings. So cravings for sugar are often a lack of
enough protein and fat, and animal proteins and fats are more grounding than vegan
sources. That said, if you eat a lot of meat, dairy, chicken, fish and eggs, and not a lot
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of fresh fruits and vegetables, and still experience sweet cravings, try reducing your
consumption and adding in more fruits and vegetables. (NOTE: If you are vegan or
vegetarian and committed to staying that way, just be sure to eat extra protein and
fat if you feel you battle with sugar cravings). Experiment, maintain a sense of
curiosity instead of rules, and respect your body’s individuality.
7. Eliminate fat-free or low-fat foods. In order to make up for the naturally
satiating fats in these foods, sugars and chemicals are added that throw off your
body’s blood sugar, and create or perpetuate that vicious cycle of cravings.
8. Spice it up. Herbs and spices are “super” foods. A little goes a long way and packs
a big healthy punch for the body. For example, cinnamon helps balance blood sugar!
To add the “aroma” of sweetness without directly adding sugar, consider adding
ginger, coriander, vanilla, nutmeg, cloves, and/or cardamom to your meals.
9.Chew your food! Digestion begins in your mouth with the digestive enzyme
amylase that breaks down sugars in carbohydrates like fruit, vegetables, and whole
grains. Experiment and notice that the longer you chew, the sweeter those foods
taste. Receive the most benefit and satisfaction (and support a health digestive tract
at the same time), but chewing slowing. Aim to chew every bite 25-50 times and see
what you notice.
10. Eat balanced meals of protein, complex carbohydrates, and healthy fats.
Often we crave sweets after a meal because we are not properly nourished and
satiated by complex, nutrient-rich, naturally satisfying foods. Our body and brain
knows the difference and will keep asking for more until it receives what it’s
designed to run on ~ or ~ it’s stuffed. You choose.
11. Create new post meal rituals. If you crave the ritual of dessert after a meal, start
a new ritual. Have dessert before or with your meal. Go for a walk, make love, call a
friend. Be creative and ask your body what it would like to do/be that would feel just
as indulgent.
And the MOST important TIP of all! . . . (drum roll please) . . .
12. Slow down and find sweetness in non-food ways. Create a
“Nourishment Menu” to choose from.
What will you add?
✤ Baths
✤ Making Love
✤ Walks in nature or with friends
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✤
✤
✤
✤
✤
✤
✤
✤
✤
Sipping tea & wondering or writing
Sauna
Massage
Acupuncture or other relaxing and healing bodywork
Meditation
Smelling flowers
Calling a friend
Cooking a meal
Petting your cat or dog
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Appendix G: Over-coming Constipation
& Keeping Your Bowels Clear
One problem I hear people complain of often when they are on the program is
constipation. I define being “constipated” as having fewer than 2 bowel movements a
day.
Many people go less often than once or twice a day. Some may even go only once a
week. Even if this has been your pattern your whole life, it is NOT normal!
It needs to be addressed before you start cleansing, or the toxins you start removing
from your body’s cells will start to back up in your system and cause not only further
constipation, but also potentially make you feel very sick or achy.
Your intestines are one of the primary pathways of elimination of toxins in your body.
So it goes to make sense that if you’re not having regular bowel movements, the toxins
entering your gut to be eliminated can be reabsorbed into your bloodstream, and not
only make it very difficult to actually detoxify them, but cause you to feel very sick in
the process.
Do not start the cleanse and detox program until . . . you are having at least 1,
and preferably 2, bowel movements a day.
Use the following tips before, during and long after the cleanse to keep your bowels
flowing well and optimize your potential for long term health and vitality.
QUICK TIP: For routine maintenance of healthy bowels, I recommend the Ayurvedic
herbal combination “Triphala”. You can find it online or at your local health food
store. It’s safe for regular use and has many benefits. Traditional Ayurvedic uses of
triphala are:
■ immune system stimulation
■ improvement of digestion
■ relief of constipation
■ gastrointestinal tract cleansing
■ relief of gas
■ treatment of diabetes
■ treatment of eye diseases
■ high in antioxidants
■ decreases inflammation
■ protective against cancers
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PLEASE NOTE: Most people can achieve a normal bowel movement with Step 1
alone. Step 2 can be helpful in more extreme cases. Steps 3 and 4 are rarely needed.
Step 1: Basic Bowel Care
If you are constipated during your preparation weeks or any time over the course of the
cleanse and detox, I strongly encourage you to use the supplements recommended
below to help you overcome the problem.
Try one tip at a time for a few days and if it doesn’t make the difference, add another.
• Eat 2 tablespoons of ground flaxseed or hempseed a day, sprinkled on salads or
vegetables. You can also put them in your morning smoothie, if the fiber content they
already contain does not do the trick. You can also purchase a fiber supplement from
your local health food store. My personal favorite is Garden of Life’s “Detoxifiber”, a
fermented fiber blend that binds to toxins to escort them out of the body, or their “Raw
Fiber”.
* NOTE: For this step, DO NOT use products that contain psyllium, cascara
sagrada, or senna. These natural ingredients are abrasive and can irritate the
lining of the gut, and with long-term use, become addictive. See Step 2 below for
only “short term” use of these if Step 1 doesn’t do the trick after a full week.
• Take up to four 100–150 milligram capsules of magnesium citrate in divided doses,
each day. You know you have too much if your bowels become too loose. If so, reduce.
Many of us are magnesium deficient. Common symptoms of magnesium deficiency
include constipation, headaches, muscle cramps, menstrual cramps, insomnia,
palpitations, and anxiety.
• Take 1,000–2,000 milligrams of vitamin C in the form of mineral ascorbates (i.e.
calcium, zinc, potassium, and magnesium asorbates) plus bio-flavanoids. This also
helps with detoxification and inflammation.
Step 2: Take an Herbal Laxative (if above Step 1 doesn’t do the trick after several
days)
If you try the steps above and they don’t work, you can try using an herbal laxative.
Common preparations include cascara, senna, and rhubarb. Take two to three capsules
before bed for up to a week. If this doesn’t help, go on to step 3. If it does help, slowly
wean off after 1-2 weeks to allow your body to get back on track without a relapse.
SAFETY NOTE: In some cases, herbal laxatives are a good way to treat
constipation. They help clear out your bowels, keeping them free from toxic buildup.
68
However, these should NOT be used regularly, as they are habit forming and may
make your colon lazy. You can safely use them for up to seven days, although if you
follow Step 1, you will probably not need them for that long. By the end of one week,
your bowel should be functioning properly, so going off the laxatives should not be an
issue.
Step 3: Magnesium ~ OxyPowder Capsules (Magnesium Oxide) or
Magnesium Citrate Liquid
SAFETY NOTE: Do not use this if you have inflammatory bowel disease or
diverticulitis, if you have had recent abdominal or bowel surgery, or if you have had
any type of bowel blockage or impaction without first consulting with your doctor.
If you have not had a bowel movement by the day after you take the herbal laxative, try
taking either (not both!):
• 4 capsules of OxyPowder at night before bed on an empty stomach.
• Be prepared! The next morning, plan to be near a bathroom for the first few
hours. It’s very possible you will have very little warning and very watery stools,
potentially off and on for an hour or more.
• If 4 don’t work, increase by only one per evening, but no not exceed the maximum
on the label.
• Oxypowder is available online. Check around for the best price. Sites to try are
www.oxypowder.com, www.globalhealingcenter.com/oxy-powder.php, and
www.amazon.com.
• OR ~ 1 bottle of magnesium citrate liquid (available at most drugstores). Do this only
once. If it’s working, you should have a bowel movement within 6 hours.
• Also, consider this option during the cleanse if you become constipated.
• Do not do this more than once/week. It should not be used regularly.
Step 4: If You Still Have Not Had a Bowel Movement. . . see your physician
for a full evaluation.
IN SUMMARY: By following the guidelines carefully and ensuring that you have
daily bowel movements, you will not only enhance your detoxification process, you
should also be able to further minimize withdrawal symptoms.
Often when we stop eating foods we are allergic to, the reactions can intensify for one
to three days. This is common, short-lived, and followed by a greatly renewed sense of
well-being.
69
A so-called healing crisis (feeling very fatigued or achy) can also occur if your system
is not supported to clear out toxins. The most important thing you can do is make sure
your bowel is cleared out at the beginning of the program and throughout this process
by having two or more bowel movements a day. Follow the recommendations above to
make sure this happens.
Following these steps should minimize any withdrawal symptoms you experience
during your preparation weeks or the first few days you are cleansing.
Remember, detoxifying means getting rid of the low vibration stuff in your
body and brain that zap your energy and vitality.
Sometimes that’s uncomfortable at first, but your body and mind will
thank you in the end.
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Appendix H: The Food/Supplement/Symptom Diary
The food/supplement/symptom diary is a powerful tool to bring awareness to your eating
patterns. It allows us to deepen our awareness and intuition around food, our body, and its needs, so
that over time, the proper support and nutrition becomes natural, second-nature. It also helps us
track if by adding in or taking out certain foods and supplements, we feel better or worse.
Feel free to use this form or to re-create it in a more convenient way that works for you, i.e., notepad,
agenda book or computer.
Note how you feel physically and emotionally before, during and after each meal, supplement, snack
or beverage. At first it may feel odd or you may not feel any particular way. That is okay—you may just
write “fine” or “good.”
Here are tips to get you started:
Physical symptoms are bodily sensations.
1. Clues for imbalance: headaches, stomach pain, muscle cramps, coughing, fatigue,
insomnia, restlessness, shakiness, muscle weakness, poor concentration, pallor
2. Clues for balance: bright eyes, hunger, stamina, natural deep breathing, high energy,
restful sleep, focus, alertness, strength, good attention span, good color
Emotional symptoms may be a little harder to notice.
1. Clues for imbalance: anxious, bored, scared, mad, sad, depressed, scattered, restless,
irritable, agitated, hyper
2. Clues for balance: confident, excited, energized, humorous, happy, interested,
focused, calm, relaxed, easygoing, patient
The idea of the journal may feel uneasy or outright terrifying. Often people are not ready to look at
what they eat, or feel intimidated about the detail work of keeping notes all day for a few days. Writing
things down may sound petty. You may have feelings of hopelessness or failure attached to what you
eat or sticking to your protocol. You may even be surprised at the emotional charge that food can
have.
This food diary process is designed to be fun and informative. Stay free of negative judgments. If
negative feelings arise, or if you feel guilty for eating something “bad,” remember that recording this
information will help you to see the connection between what you eat and how you feel emotionally
and physically.
If you forget to write down a meal, just keep going. It’s all fine. Just keep writing.
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When
(date, time)
Food/Supplements
(what, how much)
Hunger Level
(0-5)
Situation
(place, activity,
Stressors;
Emotions/mood)
Symptoms/Comments
(BM = bowel movement,
C= constipation, D=diarrhea,
U=urinate,G=gas; B=bloating;
Emotions/Mood 2 hrs LATER)
Pre-breakfast
Breakfast
A.M. Snack(s)
Lunch
P.M. Snack(s)
Continued next page . . .
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Dinner
Evening Snack(s)
Other
(gum, alcohol, candy, cigarettes)
73
Appendix I: A Complete List of SUPER-Foods
Courtesy of Seth Braun, Author of Indestructible Success, www.SethBraun.com
On the following pages, you’ll discover a comprehensive list of “SUPER-foods” ~
foods that pack a lot of health-giving punch in small amounts and can
greatly improve your health, while adding delicious taste and variety
to your meals.
If you’re interested in this subject, or want to learn more about the practical dayto-day use of Superfoods, including a killer smoothie recipe plan, be sure to
check out the program below.
"Sexy Superfoods ~ FastTrack to Bliss"
GUEST: Joseph DiMasi, Superfoods Expert & Longevity Coach
In this call, Joseph packed volumes of research and wisdom into roughly 2 hours
with enthusiasm, wit, and charm. Discover:
•
•
•
•
•
•
The 4 Building blocks of a perfect "Superfood Smoothie"
Joseph's own personal Basic Superfood Smoothie recipe
The Top 10 most "sexy" and potent superfoods ~ in detail!
How and when to use them to super-charge longevity, vitality and antiaging
and how Superfoods are the perfect accompaniment to a daily spiritual
practice for raising our consciousness in these changing times.
. . . BONUS: 1 of the BEST Superfoods ever that's probably already on your
shelf right now.
CLICK HERE TO PURCHASE ($27): Sexy Superfoods ~ Fast Track to Bliss
74
Greater Superfoods
These foods have multiple and outstanding benefits for most people and can be
considered tonics.
Goji Berries: Also known as Lycium barbarum, Chinese wolfberry, or go qui zi. Goji
berries are a unique source of a one three quarter turn susqueterpenoid
Camu Camu Berries: also known as Cacari and Camocamo berries. Contains
powerful phytochemicals, bioflavonoid, anti-oxidants, anti- virals, and vitamin C. It
strengthens the immune system. Ranked high in the overall effectiveness in health
conditions including asthma, atherosclerosis, colds, depression, edema, glaucoma,
hepatitis, and osteoarthritis.
Raw Cacao: is one of the most nutrient rich and complex foods known to man. It is a
true super food that has the highest know anti-oxidant capacity of any food by a factor
of 5. It diminished appetite, aids in weightless, helps healing, increases cardiovascular
functions, and prevents cancer and tumors, and cardiovascular diseases. Contains over
400 distinct chemical constituents, including, phenethylamine, and amphetamine class
compound considered to be the “love chemical.” The scope of this document cannot
cover the totality of cacao. I consider cacao the most amazing food on the planet earth.
Chlorella: is rich in protein, carotinoids, chlorophyll, RNA-DNA, minerals, B
vitamins, vitamin E, vitamin K, and essential fatty acids. It has strong effects on the
immune system and related processing of toxic elements and strong cancer and tumor
fighting properties. It also removes harmful heavy metals, pesticides, and carcinogens
from the body.
Yeast (known as Nutritional Yeast or Saccharomyces cerevisiae): is an
excellent natural source of B complex vitamins (except for B12) plus a variety of
minerals. Look for yeast that has been processed at low temperatures. Yeast does not
contribute to candida as has been claimed—candida feeds on refined carbohydrates,
and the product generally sold in stores is no longer active (as baking yeast is).
Wild Blueberry: Wild Blueberries are rich in phytonutrients – antioxidants such as
anthocyanin, as well as anti-inflammatories. What distinguishes wild blueberries, wild
crafted in this case, is the subtle difference in the energetics and the way that translates
into physical constituentcies. Wild foods develop higher anti-oxidant levels as this is
the plants way of protecting itself in harsh conditions. You take on the system of energy
of food and wild crafted foods offer more robust life systems. Low glycemic load, high
in fiber and taste great and feel great!
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Mangosteen: is considered a true “superfruit” that has been known for being very
nutrient rich, high in anti-oxidants, and potential strength in reducing risk for
numerous human diseases. It is used to overcome dysentery and skin disorders when
used orally.
Kombucha: naturally assists in digestions by detoxifying and re-energizing. A
fermented beverage, it is mistakenly referred to as “mushroom tea,” when in fact, it is a
symbiotic organism of beneficial yeasts and bacteria. Kombucha has been traditionally
used for thousands of years and was actively promoted by both the German and
Russian governments in the mid 20th century as a health promoting beverage,
inexpensively made at home. Anectdotal evidence points to Ukranian families negating
some of the ill-effect of Chernobyl radiation by consuming lacto-feremented beverages,
such as Kombucha.
Noni: also commonly known as morinda, is rich in vitamin C and provides a high
amount of natural anti-oxidants, has been used for hundreds of years to promote
health of the entire body and to treat a wide range of symptoms, including poor
digestion, high blood pressure, reparatory problems, menstrual problems, and immune
deficiencies. It has also been found to fight cancer. Sold fresh or as a juice. Fresh noni,
which I had last year, tastes like something very bad, which I can’t quite describe. The
feeling is incredible though.
Noni Juice: known for its curative powers, possibly due to the presence of an alkaloid
precursor called xeronine, which contributes to the effectiveness of proteins on the
cellular level. Noni juice is made by fermenting the noni fruit.
Hemp Seed: is a great source of essential fatty acids, polyunsaturated Omega 6
derivative GLA, Oleic acid, Stearidonic acid, vitamin E and other vitamins and
minerals. It is high in protein, easy to digest and is an easily renewable resource.
Sea Vegetables: (there are too many to review all, here are my favorite) Sea
vegetables are wild ocean plants, or marine algae, enjoyed daily as staple and healing
foods in many coastal parts of the world. Sea vegetables are rich in minerals and trace
elements, including calcium, magnesium, iron, potassium, iodine, manganese,
chromium and more, at levels much greater than those found in land vegetables. Sea
veggies also provide vitamins, fiber, enzymes, and high quality protein. Marine
phytochemicals found only in sea vegetables have been shown to absorb and eliminate
radioactive elements and heavy metal contaminants from our bodies.
• Kelp: also commonly known as bladderwrack, has an enormous supple of
essential nutrients, including protein, essential fatty acids, fiber, sodium,
potassium, and a variety of other substances. Laxative, tonic to the thyroid, and
used for clinical administration of minerals and iodine. Not a culinary food.
76
• Arame: Simmer with tamari, lemon juice and rice wine (mirin) for 20 minutes
or until tender. Sprinkle with toasted sesame seeds.
• Sea Palm: A powerful plant, living in the tidal zones, which continually
withstands the daily beating of the waves, while holding onto rocks with tiny
“roots,” I eat this food to give me strength and for enduring long days of work.
• Dulse: Dulse is a good source of vegetable protein, iron, potassium, magnesium,
iodine, chlorophyll, enzymes, Vitamin A, Vitamin B's, and dietary fiber. It is tasty
in soups, zesty when fried, and it has a soft chewy texture, distinctive taste and a
rich red color.
• Kombu: Kombu for beans; speeds cooking time, softens the beans, and thickens
broth. A four-to-six-inch long strip of kombu will be sufficient for a large pot of
beans
Bee Pollen: is regularly used for strength and endurance. It has been used
successfully to treat a variety of ailments including allergies, asthma, menstrual
irregularities, constipation, diarrhea, anemia, low energy, cancer, rheumatism, arthritis
and toxic conditions. Bee pollen contains 22 amino acids including the eight essential
ones, 27 minerals and the full gamut of vitamins, hormones and fatty acids. Most
importantly, bee pollen contains more than 5,000 enzymes and coenzymes. It is the
presence of enzymes, many of which have immediate detoxifying effects.
Royal Jelly: rich in protein, vitamins B1, B2, B6, C, E, niacin, pantothenic acid, biotin,
inositol, and folic acid. It is know to help with bone fractures, kidney disorders,
bronchial asthma, pancreatic disorders, stomach ulcers, insomnia, skin disorders,
mental fatigue, anemia, and depression. It is also know to support organs and body
systems. Controversial in use since it is invasive to the hive to collect. I recommend
using only in extreme deficiency or for short periods of intense stress. I have
experimented with Royal Jelly and from personal experience found it to be a powerful
tonic food that could dramatically improve mood, energy and immune response under
intense stress.
Raw Honey: is high in essential vitamins, minerals, and enzymes. It is a great antimicrobial agent and anti-oxidant as well as a anti-bacterial, anti-viral and anti-fungal
substance. The best use of raw honey is for the enjoyment! The second best use is for
the enzyme activity in digestion and absorbtion. No other food has the level of
enzymes. But you have to get “really-raw” or “unheated” honey, not just “raw honey,”
which can still get up to around 150 or 160 degrees in processing loses enzyme profiles.
Maca: also known as Lepidium meyenii, contains a high amount of natural occurring
phytochemicals and a high profile of amino acids, minerals, sterols, and fatty acids. It
has been called the perfect endocrine adaptogen. It increases the functioning of the
hypothalamus, adrenal glands, thyroid & parathyroid glands, pancreas, and thymus. It
77
is helpful for the libido too.
Acai: is particularly high in anti-oxidant phytochemicals and rich in fatty acids. Eaten
for generations as an energy tonic. Power house of nutrition.
Spirulina: is high in vitamin A, vitamin B-1, vitamin B-2, Niacin, Folate, vitamin B-12,
iron, phosphorus, magnesium, ALA, GLA, chlorophyll, caratenoids, and boron. It is
deeply cooling, therefore, use with observation and consideration especially if you are
thin, tend to be cold, and are known to be spacey.
Blue Green Algae: is said to be one of the most nutrient dense and perfectly
balanced foods in the world. Blue-green algae has an extraordinarily high content of
vitamins, minerals, amino acids, and live enzymes. The highest (naturally occurring)
protein food, once for once on the planet. Chlorophyl rich and ancient in form, which
energetically contributes to robustness.
Cereal Grasses: Biblical reference to grasses comes from Daniel, where the profit
Daniel advises King Nebuchadnezzar to eat grass after he had gone mad. Cereal grasses
are rich in chlorophyll, cleanse the liver, the blood, and the detox the body. Barley
Grass, Wheat Grass and Kamut Grass are high in phyto-nutrients and chlorophyll, and
are essential in helping to strengthen the immune system and improve energy levels.
Kamut, Spelt, Wheat, Oat and Barley grass are widely available.
Incan Berry: also commonly known as Gooseberry, is a good source of bioflavinoids
and pectin. They possess antiviral, anti-carcinogenic, anti-inflammatory,
antihistamine, and antioxidant activities. They are high in phosphorous, vitamins A, C,
B1, B2, B6, and B12. These may help strengthen immune and nervous systems.
Coconut: historically, coconuts and their extracted oil have served man as important
foods for thousands of years, In Sanskrit, the coconut palm is know as “Kalpa Vriksha”,
which means ‘the tree which gives all that is necessary for living’; a name that fits since
most parts of the palm can be used by humans. Leaves can be used for baskets,
thatched roofs and hats. The trunk can be used for building, the husk will make rope,
rugs, and material for shoes. Coconut shells are perfect for bowls, cups, and can be
carved into eating utensils. Coconut meat can be used to produce coconut oil, coconut
butter, coconut flour, shredded coconut.
• Water/Jelly: from young coconut, one of natures gifts to humans, coconut
water is one of the most hydrating liquids on the globe, considered isotonic,
closest natural substance to plasma, has been used to give blood transfusions to
wounded soldiers.
• Milk: Excellent source of coconut oil, and a delicious addition to many dishes.
Made by boiling and pressing shredded coconut flakes. More like a ‘coconut
78
cream’ than milk. Use the full fat version, as the low fat versions are thickened
with gums and do not offer the excellent benefits of coconut oil
• Meat: Used to make dessicated flakes, shredded coconut, coconut flour and
eaten fresh and raw.
• Oil: major antimicrobial and anticancer benefits, major source of medium chain
lauric acid, which inhibits pathogenic proliferation and supports a robust
metabolism and healthy thyroid. Avoid chemically extracted, cheap and low
quality coconut oils.
High Vitamin Butter: is deep yellow butter oil from cows eating rapidly growing
green grass supplies not only vitamins A and D but also the X Factor, discovered by Dr.
Weston Price. It can be used as a supplement to regular dietary butter, particularly
during winter and early spring. (refer to Nourishing Traditions and Nutrition and
Physical Degeneration)
Glandular and Organ Extracts: Organ meats from healthy, pastured and humanely
treated animals are nutrient dense and of great benefit to the human body. Dried tissue
from the glands and organs of animals are being successfully used to treat the same
gland or organ in human beings including thyroid, adrenal, pituitary, liver, thymus,
spleen, kidney and eye tissue.
Wild Mulberry: There are several varieties of mulberry on the market, usually
originating form the middle east, Turkey, or Baltic states. Popular with raw foodists. I
would like to point you in the direction of the American Mulberry tree, which has
almost passed into obscurity in the modern dietary palette. Find and wild-craft your
own ripe mulberries in late summer. You will be glad you did!
Cod Liver Oil / High Purity Fish Oil: Influences anti-inflammatory
prostaglandins, great for brain and nervous function. Excellent for hormone balance. It
has high levels of the omega-3 fatty acids, EPA and DHA, and very high levels of
vitamin A, and vitamin D. Cod liver oil is widely taken to ease the pain and joint
stiffness associated with arthritis, but has also been clinically proven to have a positive
effect on heart, bone, and brain, as well as helping to nourish skin, hair, and nails.
Fish Oil: contains the omega-3 fatty acids eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA), precursors to eicosanoids that reduce inflammation
throughout the body. It can help regulate cholesterol in the body and it has great antiinflammatory properties and positive effects on body composition.
Garlic: contains sulfur compounds, selenium, vitamins A, and C. It is a potent antioxidant that inhibit tumor cell formation and is effective in fighting stomach, skin, and
colon cancer, and protects cell membranes and DNA from damage and disease. Used in
79
conjunction with antibiotics, it seems to protest the flora in the GI tract as well as
improving the efficacy of antibiotics and is used alone for that very same purpose.
Lesser Superfoods
Raw Dried Seeds: Raw dried refers to soaking and drying seeds so as to remove
phytic acid, allow for short term sprouting to activate dormant life potential, while
retaining the enzyme benefits of raw seeds.
• Pumpkin seed: high protein, excellent source of healthy fat, high in minerals,
especailly zinc. Great for men and women but considered by Asian food healing
systems as the ultimate tonic snack for men’s prostate health.
• Sunflower seed: are a great source of linoleic acid, an essential fatty acid, as
well as an excellent source of dietary fiber, protein, Vitamin E, B Vitamins, and
minerals such as magnesium, iron, phosphorus, selenium and zinc.
Raw Dried Nuts: Raw dried refers to soaking and drying nuts so as to remove phytic
acid, allow for short term sprouting to activate dormant life potential, while retaining
the enzyme benefits of raw nuts.
• Almonds: are full of healthy monounsaturated fatty acids as well as B vitamins
and other essential nutrients. They improve complexion, improve movement of
food through the colon and may be of benefit in reversing some cancers. High in
tocopherols (vit. E) magnesium, calcium phosphorous, also contain folic acid,
zinc, phytochemicals, selenium, copper, biotin, riboflavin, niacin, and iron,
making them a true nutritional powerhouse.
• Walnuts: also are high in monounsaturated fatty acids as well as B vitamins and
other essential nutrients. They are particularly high in antioxidants and contain
arginine. These results suggest that walnuts may benefit cognitive abilites. IN the
doctrine of signatures, the way a food looks suggest beneift to correspondinng
systems in the body, thus the brain – walnut connecetion.
• Pecans: are a good source of protein and unsaturated fats. A diet rich in nuts
can lower the risk of gallstones in women. The antioxidants and plant sterols
found in pecans reduce high cholesterol by reducing the "bad" LDL cholesterol
levels. Pecans may reduce the risk of heart disease. They are an important source
of ellagic acid. Pecan nuts are a good low fat source of vitamin E and also have
anti-cancer effects. They can also lead to lower cholesterol levels.
Evening Primrose Oil, Borage Oil or Black Currant Oil: High in gamma
linolenic acid (GLA), which can be produced in the body from linoleic acid, but is often
compromised due to modern dietary influx of polyunsaturate oils. Use to increase liver
health and mental sharpness. Paul Pitchford suggests use for those who were not
breastfed, as a defficiency in GLA may be present.
80
Yacon Root: prebiotic fructooligosaccharides (FOS), may be helpful in regulating
blood sugar for people with type II diabetes or other blood sugar issues. Regardless, the
sweet taste of this food is primarlily from the inulin (FOS) and therefore has not
metabolic effect, and can be a way to enjoy the sweet flavor in your diet without the
glycemic load. the tuber can give you 20 amino acids. It is very high in potassium also
high in calcium, magnesium, phosphorus and iron.
Blueberry: contain anthocyanins, other antioxidant pigments and other
phytochemicals which may have a role in reducing the risks of some diseases, including
cancers. Researchers have shown that blueberry anthocyanins, proanthocyanidins,
flavonols and tannins inhibit mechanisms of cancer cell development in vitro. They
also may alleviate the cognitive decline occurring in Alzheimer's Disease and other
conditions of aging. Blueberries are high in manganese as well as vitamin K. Low
glycemic load, high in fiber and taste great and feel great!
Cactus Pear: rarely consumed in western cuisine, grows wild here in the foot hills of
Boulder. Grows around the world in varieties. Contains unique alkaloids of benefit and
a range of phenethylamines, amphetamine-like substances. I have eaten without
wisdom and spiked my lips and tongue with small pins. Not fun. Roll in sand, with
gloves, to wear down the spines. Would like to experiment further, so please pass along
information to me.
Flax: contain high levels of lignans and Omega-3 fatty acids. It benefit the heart,
possess anti-cancer properties and may help stabilize blood sugar. The unique fiber and
mucligenic properties aid in maintaining a health GI track. Flax crackers are one of my
favorite ways to get the cracker experience with a high energy feeling afterword.
Dandelion leaf: is a powerful diuretic that improves appetite and digestion. Its also
acts as a blood purifier that helps both the kidneys and the liver to remove toxins and
poisons from the blood. It is also incredibly rich in minerals. The typical modern diet is
lacking in bitter taste but this food is worth getting used to.
Dandelion root: Used herbally for extensive treatments, can be cooked and eaten as
a food. Clears the gallbladder, improves bile production and digestion. Contains long
chain sugars that are pre-biotic (fructa-ogilosaccharides), meaning they feed healthy
pro-biotics and benefit the GI flora. Rich in minerals and used in traditional Chinese
medicine congees to boost the immune system.
Azomite Mineral Powder: a mineral supplement, containing montmorillonite clay,
comes from an ancient seabed. It is an excellent source of silica, calcium, magnesium
and the gamut of trace minerals. Clay also has detoxifying effects as the negatively
charged clay particles attract positively charged pathogens and take them out of the
81
body.
Acerola: is a berry rich in ascorbic acid, acerola provides vitamin C with numerous
cofactors, including bioflavonoids and rutin, to optimize the body's uptake and use of
ascorbic acid. Vitamin C, the most familiar dietary antioxidant, was popularized by
Linus Pauling. But the cofactors make Vitamin C most effective for our physical health,
thus foods like acerola are much more effective than single ascorbic acid.
Swedish bitters: is a remedy for stomach maladies. It is known to settle mild cases
of nausea, and is used to stimulate the appetite. It has also been used as an astringent
in cosmetics and to prevent kidney stones. Bitters are mineral-rich herbs are a
traditional tonic for stimulating the bile and increasing digestion and assimilation of
fats. They often are the best remedy for calming a queasy stomach. It also is known for
it cleansing, strengthening and healing properties.
Wheat germ: excellent source of vitamin E, folic acid, protein, potassium, iron,
riboflavin, calcium, zinc, magnesium, and vitamin A, B1, and B3. It contains a high
amount of anti-oxidants and prevents aging, heart diseases, blood clots. Best used
fresh to maintain integrity of the oils.
Burdock Root: Energetically grounding, eaten as a root vegetable, the deep tap root
imparts the quality of earthiness. Traditionally used as a blood purifier, also contains
beneficial dietary fibers, inulin (a prebiotic long chain glyconutrients) and substantial
potassium.
Aloe vera: has been used externally to treat various skin conditions such as cuts,
burns, eczema, and dru skin. Internally, aloe is an amazing tonic that heals the GI tract
and contains unique glyconutrients that appears to be defficient in the modern diet,
mannose and galactose. The best source is raw, fresh aloe, not bottled pastuerized
liquid. You can purchase whole aloe leaf, but DO NOT EAT THE SKIN, only the “meat”
of the leaf.
Cherry: contain anthocyanins, which is the red pigment in berries. Cherry
anthocyanins have been shown to reduce pain and inflammation. Anthocyanins are
also potent antioxidants. Cherries have also been shown to contain high levels of
melatonin, which if important for the function of the immune system.
Chokecherries: very high in antioxidant pigment compounds. I love to pick these
ripe in the late summer in Boulder. Wild-crafted berries and fruits contain a much
more robust antioxidant profile than conventional varieties. I haven’t seen the
research, but I would bet that chokecherry is chok full of anthocyanins, like the sweet
cousin.
82
Elderberry: contains considerable amounts of vitamins B, C, and A as well as
flavonoids, tannins, carotinoids, and amino acids. It is packed with the natural
compound anthocyanins, which enhances the immune system, and primarily used to
treat colds, sinus infections and the flu with its ability to fight off infections and viruses.
Elderberry are beneficial to nerve disorders, back pain, as well as a diuretic.
Premium grade green tea: This is not your Litpon tea bags. This is fine, loose tea,
most likely from Japan. Here are a few of the most well known, but this is just the tip of
the iceburg. The interesting compounds in green tea are catechin polyphenols,
particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant.
• Sencha: The leaves for this tea are steamed to preclude any oxidation and lock
in the original green flavors of the Camellia sinensis plant.
• Dragon Well/Lung Ching: Lung Ching (Dragon Well) comes from West Lake
in Hangzhou, China and is perhaps the most famous of all green teas. Pan fired in
a wok, the flat green leaves produce a mellow, almost buttery green flavor that
finishes with a delicate freshness.
• Oolong: Many varieties of oxidized green tea that add a full body flavor.
83
Appendix J: Mindful Eating Tips
(This article, courtesy of the Institute for Integrative Nutrition, where I received
one of my degrees. Call me if you’d like to learn more about the program.)
So often we eat mindlessly. We stuff food into our mouths while working on the
computer, watching TV, or on the run. The pleasure of eating lies in slowing down and
fully experiencing all of the elements of food. Take some time to explore each of the
following during your next meal and notice the difference.
Sight: Look at your food and imagine you are a Martian scientist. You just arrived on
Earth and have never seen this food before. Look at it carefully without naming it. Can
you see the water, the rain and the sunlight within the food?
Smell: Bring the food up to your nose. Without naming the scent, experience smelling
the food, and then describe what you smell.
Physiological reaction: Now focus on what is going on in your mouth. Begin to
notice that saliva is produced, even though you haven't yet put the food in your mouth.
Notice the mind/body phenomenon and how the senses respond to the anticipation of
food being eaten.
Touch: Now explore how the food feels. Without naming the sensation, just
experience touching your food.
Motion and movement: How is it that your hand knows how to move the food
directly to the lips? As you bring the food up to your mouth, notice what happens next.
The mouth receives the food. Nothing goes into the mouth without it being received.
And who or what is doing the receiving? The tongue. Observe what the tongue does
with it. How does it get the food between the teeth? It's amazing that the tongue is so
skilled, and that such a remarkable muscle can actually receive food and then know
what to do with it every time.
Taste: After becoming aware of the food in your mouth, start biting into it very slowly.
Then begin to chew. Notice that the tongue decides which side of the mouth it's going
to chew on. Give all your attention to your mouth and take a few bites. Then stop to
experience what's happening. What is happening is invariably an explosion of taste.
Express what's going on. Be really refined. What is the experience? Is it sweet or sour
or juicy? There are hundreds of words to describe the experience of tasting.
Texture: As you continue to chew the tastes change, as does the consistency. At a
certain point you will become aware of the texture of the food because the taste has
84
mostly passed. If the texture becomes a bit aversive, you may want to swallow it, but try
to keep it in your mouth.
Swallow: Don’t swallow it yet. Stay with the impatience and the inborn impulse to
swallow. Do not swallow until you detect the impulse to do so. And then observe what
is involved in getting the food over to the place where it's going to be swallowed. When
you detect the impulse to swallow, follow it down into the stomach, feel your whole
body and acknowledge that your body is now exactly one bite heavier.
Breath: Next, pause for a moment or two, then see if you can taste your breath in a
similar way. Bring the same quality of attention that you gave to seeing the food, feeling
the food, smelling the food, tasting the food to the breath.
Silence: Be silent. By this point, you understand something of what meditation is. It is
doing what we do all the time, except we're doing it with attention: directed, momentto-moment, nonjudgmental attention.
You can also do this with another person, moving the food close to their mouth but not
all the way into their mouth. You can even massage their lips with the food to see what
happens. The main thing is to have fun, learn something and understand yourself
better.
85
Appendix K:
Top 10 Reasons to Move Your Beautiful Body
Courtesy of the Institute for Integrative Nutrition,
who adapted it from Consumer Reports, 2007
Movement may be the closest thing to the fountain of youth. Not only does regular
activity strengthen your muscles and improve heart and lung function, but it can also
reduce your risk of major diseases, stimulate the growth of new brain cells, and even
add years to your life. Studies show just 30 minutes of physical activity on most days is
all that's required to reap big benefits.
The range of health bonuses now attributed to movement has surprised even doctors.
Research suggests that workouts may do the following:
1.
Keep you young. Workouts such as brisk walking or cycling boost the amount of
oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25
percent significantly adds longevity to your life. Aerobic activities may also
stimulate the growth of new brain cells in older adults.
2.
Reduce infections. Moderate workouts temporarily rev-up the immune system
by increasing the aggressiveness or capacity of immune cells. That may explain
why people who exercise catch fewer colds.
3.
Prevent heart attacks. Not only does exercise raise "good" HDL cholesterol and
lower blood pressure, but new research shows it reduces arterial inflammation,
another risk factor for heart attacks and strokes.
4.
Ease asthma. New evidence shows that activities involving the upper-body and
deep breathing can reduce the need to use an inhaler in mild cases of asthma.
5.
Control blood sugar. Regular movement helps maintain a healthy blood-sugar
level by increasing the cells' sensitivity to insulin and by controlling weight.
Regular brisk walking can significantly cut the risk of developing type 2 Diabetes.
6.
Protect against cancer. Regular movement also may reduce the risk of coloncancer by speeding waste through the gut and lowering the insulin level. It may
also protect against breast and prostate cancer by regulating hormone levels.
7.
Combat stress. Regular aerobic exercise lowers levels of stress hormones. For
many people, movement helps relieve depression as effectively as antidepressant
medication.
86
8.
Relieve hot flashes. Increasing fitness by walking or practicing yoga enhances
mood and may reduce some menopausal symptoms, such as hot flashes and night
sweats.
9.
Protect men's health. Pelvic exercises may help prevent erectile dysfunction
and possibly benign prostate enlargement, a common cause of urinary problems.
10. Prolong life. Studies lasting many years have consistently shown that being
active cuts the risk of premature death by about 50 percent for men and women.
87

Copyright © 2011 - Ann Gibson - All Rights Reserved Adventure

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