WInter Detox Guide10 TIPS FOR SUREFIRE SUCCESS 1. Read through and familiarize yourself with the...

RENEWED LIVING, INC., 2015 © | www.renewedlivinginc.com These statements have not been evaluated by the Food and Drug Administration.

This is not intended to diagnose, treat, cure, or prevent any disease.

WINTERDETOX

GUIDE



INDEX

WELCOME TO YOUR PROGRAM ....................................................... 3�

10 Tips for Surefire Success .............................................................. 5�

WHY DETOX? ..................................................................................... 6�

DETOXING IN THE WINTER ................................................................. 8�

Alkalinity .......................................................................................... 11�

Juicing ............................................................................................. 12�

Protein, Fat, and detox .................................................................. 12�

DIGESTION ....................................................................................... 13�

GRAINS & SEED-LIKE GRAINS ......................................................... 15�

Sugar addiction .............................................................................. 17�

Sugar cravings ................................................................................ 18�

Caffeine 101 .................................................................................... 20�

REDUCING DETOX SYMPTOMS ....................................................... 21�

LETTING GO ..................................................................................... 24�

DISCLAIMER ..................................................................................... 25�



WELCOME TO YOUR PROGRAM Congratulations on embarking on a life-changing journey! I have carefully crafted this program in order to: Support your body to eliminate toxins that can lead to

inflammation, weight gain, or sluggishness;

Uncover hidden food sensitivities that may be causing reactions and hampering your digestion;

Teach you ways to combat stress so that you can live your best possible life.

Your program is broken down into three phases:

1. 4 days of pre-detox to ease you into the program; 2. 7 days of detox, during which we will be deep-cleaning your cells; 3. 4 days of transition, when we will be adding foods back to your diet

one at a time and watching for reactions. My philosophy is simple. I believe in using nature’s bounty to detox the body naturally, rather than relying on powders or pills. I also believe in bio-individuality, which means a food that may be really healthy for somebody else may actually wreak havoc on your system. We are all such unique beings. This program, which is based on the elimination diet, will allow you to determine exactly which foods make you thrive and which foods could be irritating your body and creating toxic overload. You will leave this program armed with simple strategies you can continue to use to optimize your health for the rest of your life. Not only will you be more confident in selecting the right foods for you, but you will also know how to handle stress – the biggest toxin known to man. Are you ready?



LET’S TALK ABOUT YOUR PROGRAM MATERIALS: This DETOX GUIDE contains everything you need to know about detox. This guide will educate and empower you to make good food choices without relying on diets or the latest fads. The 11 DAYS AT A GLANCE gives you clear instructions on what to do during each phase of the program. It includes lists of recommended plant and non-plant sources of clean protein to add to lunch and dinner. The SUGGESTED MEALS document outlines your meals for each day. By all means feel free to substitute or repeat days to simplify your detox, and remember to add protein. The SHOPPING LIST, which contains all of the ingredients for the suggested meals for phases 2 and 3, can be printed out and taken to the grocery store. The FOOD DIARY provides a template for what you should be noting daily after each meal. The information here will be key to finally identifying the foods that give you energy and those that cause reactions. Remember there is no absolute right or wrong when it comes to detoxing the body. We have one goal, my friend, and that is to bring you closer to what works for your unique body so you can thrive. I am so pumped for you! Warmly, Elaine Gibson



10 TIPS FOR

SUREFIRE SUCCESS

1. Read through and familiarize yourself with the program materials. Knowledge is power!

2. Get yourself out of the deprivation mindset. We are going to crowd out the bad stuff by bringing in healthy, oxygen-rich foods that offer life and vitality to your body. This will allow you to finally ditch the sugar cravings and say goodbye to the afternoon slump.

3. Because we are all different, with different needs and preferences – from vegan to paleo – the meals as printed are vegetarian, but you are encouraged to add a plant or non-plant based protein to lunch and/or dinner. Please refer to the 11 DAYS AT A GLANCE for suggested protein sources, and listen to your body to adjust portion sizes if need be.

4. For optimal detoxification and to reduce constipation it’s important to stay hydrated. Make sure you are drinking at least 80-100 ounces of water per day. You can make a tasty natural Gatorade with 30 ounces of water, ¼ teaspoon sea salt, lemon, and honey or stevia.

5. Respect the suggestions in the pre-detox phase and do the daily detox tools. You will thank me when you don’t suffer from withdrawal symptoms!

6. Some of the foods in this program, such as raw apple cider vinegar, flax meal, hemp seeds or coconut oil, may be new to you. I encourage you to keep an open mind and try these foods for their medicinal benefits. If, however, you find them intimidating or too pricey1, keep in mind that all it really takes to detox your body is choosing whole, seasonal foods in their most natural state.

7. During the detox, you are eliminating the most common food allergens to give your body a break from typical toxic triggers. In order to make the most of the elimination diet, it is essential keep track of any food reactions or even moods after eating each meal. This invaluable information will provide the key to unlocking any food sensitivities. 1 For the best prices on superfoods, visit amazon.com or vitacost.com.



8. I can’t stress enough the importance of pre-prepping for success. A few tips for the busy detoxer: Prepare meals in advance in bigger batches and freeze or refrigerate

the leftovers Make your Lemon Water Elixir and your smoothies or breakfast the night

before Keep chopped veggies in the fridge Have healthy snacks on hand so you don’t get tempted to fall off the

wagon when you get hungry 9. If you are looking to lose weight:

Stick with low-glycemic fruits, such as berries, green apples, and grapefruit. You can use avocados in smoothies rather than bananas.

If you desire to lose weight, eliminate grains and high glycemic foods such as yams or sweet potatoes (exchange them for lower glycemic foods such as squash).

10. Make it fun! Enlist a friend, cook to music, and explore non-food rewards for yourself like a soothing Epsom salt bath with a few drops of lavender oil, or listening to inspirational podcasts.



WHY DETOX? Our bodies are detoxing themselves naturally all the time to prevent us from getting sick. However, the toxins present in our modern world are putting increasing demands on the body’s detoxification pathways. When the system gets overloaded, we can experience one or more of the following: Thyroid issues Headaches Adult acne Belly bloat Weight gain or weight loss Allergies (chemical or food) Poor sleep Loss of sex drive Mood swings, anxiety, depression IBS or constipation Diabetes, cancer, or other diseases… Detoxing regularly allows us to empty the trashcan and support the cells to regenerate themselves by providing: Nutrients through healthy foods Hydration Oxygen (deep breathing) The benefits of detoxing regularly are myriad. A program such as this one allows you to benefit from: A healthy digestive tract and daily bowel movements Clearer skin, stronger nails and shinier hair No more bags under your eyes Reduced joint inflammation Less lower back pain Diminishing varicose veins No more body odor Reduced sugar and caffeine cravings Better sleep



Stronger sex drive Mental clarity Anxiety fading away Do I need to keep going? Pretty amazing, right?

DETOXING IN THE WINTER Hippocrates, in teaching the doctors of his day, said, “Consider the seasons of the year and what each of them produces.” When you respect the seasons by selecting fresh ingredients, you detox the body naturally. During the winter, our natural tendency is to slow down, go within, and reflect. By nourishing the body with natural whole foods, we honor the organs associated with winter in Chinese medicine – the kidneys, adrenal glands, and the bladder. Good kidney function is vital for your health, as the kidneys are responsible for keeping the composition of the blood stable. Every day the kidneys filter between 120 and 150 quarts of blood to eliminate waste through the urine. They also balance sodium and potassium levels in the body. Urine is excreted from the kidneys and stored in the bladder before elimination. The adrenal glands, which sit on top of the kidneys, produce important hormones: Cortisol, which helps regulate blood sugar, metabolism, and your

body’s stress response; aldosterone, which regulates blood pressure; and adrenaline, which prepares the body to respond to a “fight or flight”

situation. The adrenals also affect kidney function.



Often weak kidneys or weak adrenals can cause the following symptoms: Lower back pain Fatigue, even after a good night’s sleep Cold hands or feet Hormonal imbalances Low sex drive Constipation or IBS Stomach gurgling after eating Cravings for sugar or caffeine Every aspect of this program supports your body during the winter season. You will nourish the kidneys and adrenals by avoiding stressors such as caffeine, eating the carefully selected foods, drinking the cranberry water tonic, and practicing deep breathing.

FOOD SENSITIVITIES This is a journey of discovery to see what foods work for your unique body. We have eliminated the most common food allergens during the detox phase (see chart below). By using your food diary throughout the program, you might uncover hidden sensitivities to foods that you thought were healthy for you. You may discover that grains, beans, or nuts make you feel bloated. Or you may realize that certain combinations of foods do not agree with you (see more information in the section on food combining). Common allergens include: Dairy products (lactose and casein)* Wheat (and other gluten-containing foods)* Eggs (whites, particularly) Corn

Peanuts Shellfish Soy Artificial sweeteners Yeast

* Dairy and gluten are two of the biggest culprits.

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Don’t let these discoveries make you feel deprived. Instead, see it as an opportunity to identify which foods work best for your digestion and rejoice in the power and freedom of this knowledge. Just imagine having the ability to maintain your energy levels and mood, keep excess weight off, and stave off disease, just by the foods you eat! During phase 3, you will reintroduce one new potentially triggering food per day and watch for any reactions. It’s important to continue to use the food diary to track how you feel after each meal – both physically and emotionally – as this will be the key to decoding any hidden food sensitivities you may have. Keep in mind that the reactions may not be immediate, which is why we reintroduce foods slowly. If you have a reaction to a particular food, omit that food for seven days, then reintroduce it and observe if you still have a reaction. If you still have a reaction, then omit for another three days before reintroducing. Make sure you are eating variety and rotating your foods. Often we are creatures of habit eating the same meals — but this can lead to intolerances. It is suggested to rotate foods every four days, to avoid sensitivities and intolerances to a food and also to provide the body with a myriad of different nutrients. If you are already aware of food intolerances or suffer from imbalances in your digestive system (acid reflux, IBS, yeast, urinary tract issues), you may be more sensitive to foods or toxins. It may make sense for you to add foods back in more slowly by extending phase 3, adding one food back every 72 hours, for example.



ALKALINITY Alkaline foods are foods that raise the amount of oxygen the blood takes in. The body is naturally slightly alkaline, but eating too many acidic foods (such as sugar, caffeine and mucous-producing foods such as dairy and glutinous grains) can disrupt its pH balance, making you susceptible to illness. Ways to alkalize the body include: Eating more greens and water-rich foods such as fruits and vegetables Adding lemon and lime (which may taste acidic but are actually alkalizing)

to your water Drinking coconut water and green juices / superfood greens (spirulina,

chlorella, wheatgrass, barley grass, or wild blue algae) in water Adding sprouts to your diet. Sprouts are a nutrient-dense, enzyme-rich food

full of vitamins and minerals Sea vegetables, such as nori, dulse, or wakame, are naturally cleansing and

wonderful for the thyroid, adrenals, kidneys, and liver. They help to detoxify the liver and digestive tract. One of my favorites is Maine Coast Sea Sprinkles

Breathing deeply Reducing stress factors Food is fuel. That may sound like an obvious statement, but often we reach for foods for a quick fix without thinking of their effect on our bodies. Eating living foods, such as fresh, organic vegetables, give you vitality. These foods are full of live rich enzymes and provide energy — supporting you to rid yourself of cravings and that afternoon slump. Chemicals found in nitrates and foods loaded with hormones contain toxins, which deplete you of energy. To live healthily in a cost effective way, look for a local CSA or farmers’ market, shop at Trader Joe’s or Costco, or buy food online. Frozen organic produce can also be good value for money.



JUICING Juicing is great for detoxing because as juices do not contain any pulp, they give your digestion a break. You have 10 juice recipes here, all designed to alkalize and reduce inflammation. Feel free to enjoy a juice a day during your detox as a snack, as a meal replacement if you wish, or before bed to promote alkalinity. To prevent blood sugar spikes, reduce the amount of fruit or high glycemic vegetables in a juice such as beets or carrots. Great low glycemic fruits are green apples and berries. If you do not have a juicer, you can buy chlorophyll or other super food greens at your local health food market or online at Vitacost or Amazon. Add 1-2 Tbsp. of chlorophyll and the juice of one lemon to 20 ounces of water.

PROTEIN, FAT, AND DETOX I have designed this program to fit the needs of different individuals. Some people thrive on a program with limited protein or plant protein, while some need non-plant protein. There is no right or wrong when it comes to what you need to recharge and reset. Make sure you are using your food diary to track how you feel during this program and see what feels right for you. You will find suggested protein sources in the 11 DAYS AT A GLANCE. I suggest adding protein to your morning smoothie, and both lunch and dinner, but again, please listen to your body. Good fats, also know as essential fatty acids (EFA), are found in foods such as avocado, flax seeds, fish, sea vegetables, seeds, and healthy oils (my favorite is coconut oil). We need EFA for weight loss, immune health, skin health, bone heath, and libido. If you’re feeling dehydrated or experiencing dry skin, try adding 1 tablespoon of flax oil or coconut oil to your smoothie for intracellular hydration. Consuming healthy fats throughout this program will help you combat cravings, decrease inflammation, support hormonal health, balance blood sugar, stabilize moods, and improve your metabolism. We need a healthy dose of Omega 3s to lose weight. Examples are: avocado, sea vegetables, grass-fed meats, and flax and chia seeds, to name a few.



DIGESTION If you eat a food that does not digest properly, you will experience inflammation or sluggishness. The reason we have eliminated many harder to digest foods, or foods that are common allergens, is to support proper digestion and assimilation. Weight loss, balancing blood sugar, and burning fat are directly related to the health of your gut. If you already know your digestion is weak, you may want to stay away from cold salads and lean more toward soups, or chew on ginger prior to eating your salad to enhance digestion. You may also want to consider drinking your lemon water elixir three times a day — 20 minutes before each meal — to enhance the natural enzymes in your body and stimulate digestion.

PROBIOTICS Adding probiotics to your diet, in the form of cultured foods and/or supplements, will help you increase the good bacteria in your gut, promoting good digestion. Good digestion is vital not only for your health (by optimizing the assimilation of nutrients), but for your mood as well, as 95% of serotonin is produced in the gut. Good natural sources of probiotics include: Cultured vegetables Coconut water kefir Coconut yogurt Inner-eco probiotic drink Body Ecology probiotic drinks Bubbie’s cultured foods, available in your local market or health food store You can find a probiotic on Amazon, Vitacost, or your local health food store. I suggest a probiotic with at least 5 billion colony forming units (CFUs). If you add probiotics to your diet and find you experience die-off symptoms such as a headache, loose stools, or belly bloat from the bad bacteria dying off, then reduce the amount of cultured foods, or take a break from your probiotic and then reintroduce.



FOOD COMBINING & WEIGHT LOSS Many of my clients who suffered from belly bloat and digestive distress have found it helpful to experiment with food combining. The majority of the recipes are properly food combined to ensure your digestion is absorbing the nutrients and enzymes are not competing. Many have found candida, weight issues, or even the sugar cravings fade away when they properly food combine. Experiment with your food diary and test out the theory for yourself. There are simple rules of food combining which optimize digestion: EAT FRUIT ALONE: Fruit digests itself, passing through the digestive system within

20 minutes. By eating fruit alone you avoid fermentation occurring in your belly. Fermentation can lead to gas, rob you of energy, and slow down your digestion.

EAT STARCHES WITH VEGETABLES: Foods such as baked potatoes, sweet potatoes, or corn should be eaten alone, with a vegetable, or with a small amount of fat. It is advised to eat starches such as quinoa, buckwheat, brown rice, millet, or amaranth only with vegetables, as starches require different digestive enzymes than proteins.

EAT PROTEIN WITH VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body’s natural enzymes to compete to digest your food.



GRAINS & SEED-LIKE GRAINS

The goal of this program is not to classify foods as good or bad, but to determine what works for each individual. While grains, seed-like grains, nuts, beans, and seeds are fine for some people, they tend to promote inflammation in others. The resulting inflammation can lead to problems, including weight gain, digestive issues, skin problems, thyroid issues, aches and pains, or autoimmune disease. The reason grains, nuts, beans, and even seeds (including flax and chia) can cause problems is that they contain phytic acid. Phytic acid is a compound that comes from the phosphorous found in plants. Too much phytic acid can inhibit the thyroid, hamper digestion, and leach vital minerals from the body, such as zinc and iron. Phytic acid also interferes with the natural enzymes your body needs to digest your food. If you have digestive issues, an autoimmune disorder, chronic colds, thyroid issues, or acid reflux, you may want to eliminate grains and seed-like grains for the seven days, then slowly add them back in one at a time to see how you feel. If you do decide to include grains or seed-like grains, then I recommend:

KEEP IT TO ONE PORTION PER DAY. SUGGESTED PORTION SIZES ARE: o 1/2 cup cooked grains or seed-like grains o 1/4 cup seeds o 1-2 tablespoons of seed butter

THESE ARE EXAMPLES OF SEED-LIKE GRAINS, AND ARE EASIER TO DIGEST:

o Amaranth o Buckwheat o Millet o Quinoa



YOU CAN ALSO TRY THE FOLLOWING GRAINS AND NOTE ANY BLOATING OR REACTIONS IN YOUR FOOD DIARY:

o Brown rice o Wild rice o Gluten-free oats

SOAK YOUR GRAINS AND SEEDS TO REDUCE THE PHYTIC ACID:

1. Add the grains, beans, seeds, or nuts* to a bowl of warm or room temperature water.

2. Add 1-2 tablespoons of lemon juice or Bragg’s raw apple cider vinegar.

3. Soak the grains, beans, seeds, or nuts* for 12-24 hours.

4. Leave the bowl sitting on your countertop.

5. Empty the grains, beans, seeds, or nuts into a colander, and rinse at least six times to remove any remaining phytic acid.

6. Cook the grains, seeds, or beans as usual, or store the seeds or nuts* in your fridge for 1-2 days. *Nuts allowed in the transition phase only



SUGAR ADDICTION It is said that sugar is eight times more addictive than cocaine! It’s no surprise then that sugar cravings are very common. Do any of these apply to you?

Feeling lightheaded after a high carb meal Craving chocolate or caffeine constantly Feeling tired throughout the day Moody More thirsty than the average person Excessive sweating

According to Dr. Mark Hyman, author of “The Blood Sugar Solution,” the average American consumes 152 pounds of sugar per year, much of which is hidden in processed foods. Sugar strips the body of nutrients and can lead to a weakened immune system, candida, yeast infections, poor digestion, skin rashes, joint pains, diabetes, liver problems, headaches, poor sleep, bad breath, cravings, disease, spectrum-related issues, and poor concentration. Beware of products that are made with fake sugars such as Sweet’N Low or diet drinks, as they have the same effect on your system. Keeping your blood sugar balanced will not only stop sugar cravings, but is a key to weight loss, disease prevention, and mood stabilization. Sugar in its most natural state, such as in fruit and starchy vegetables, contains fiber, which slows down the release of insulin into the blood. But when pure sugar hits your bloodstream, your body produces insulin to lower the glucose levels and then glucose levels drop too low, resulting in the crashing feeling after the spike. If this continues for an extended period of time, your body can become resistant to the insulin and rather than converting the glucose to energy, it converts it to fat. During this program we are slowly going to get you off the sugar rollercoaster by breaking the addiction. By phasing sugar out in phase 1, we will keep withdrawal symptoms to a minimum.



TIPS TO REDUCE SUGAR CRAVINGS INCLUDE:

Adding cinnamon, nutmeg, cardamom, or cloves to your meals or smoothies to naturally sweeten your food

Consuming root vegetables such as sweet potatoes, carrots, yams, or parsnips

Consuming more protein to balance blood sugar Eating foods high in B vitamins, such as: Grass-fed meats (preferably organic) Fish such as salmon or sardines Nutritional yeast Cage-free eggs Leafy greens and vegetables such as kale, asparagus, and spinach Lentils

1. Making sure the body has adequate minerals (sea salt is a terrific source, as

well as sea vegetables)

2. Exercising and relaxing — often we reach for sweet treats when we’re feeling stressed

SUGAR CRAVINGS During this program, you have my support and guidance and a plan of action. Often cravings are physical and sometimes they are emotional. Make sure you are journaling daily to discover what areas of your life are depleting you. You can fight sugar cravings by eating more protein, hydrating your body, consuming healthy fats, and having healthy bacteria in your gut. Finding the power to just say no to a sugary treat that will disrupt sleep, leads to toxicity, low sex drive, and metabolism issues has to come from a deeper place. Find your reason for Why. Make sure you are prepping and planning for your success during this program and after. You are worth not feeling tied to sugar or a cup of caffeine because you are worth it. SIMPLE STRATEGIES FOR COMBATING SUGAR CRAVINGS ARE:

1. Make sure you eat vegan or non-vegan protein 2. Have a simple smoothie (low sugar one is preferred) 3. Bake an apple and top with cinnamon 4. Call a friend and just have a good laugh



5. Find what brings you happiness — what fills your heart 6. Have half an avocado or a tablespoon of sunbutter or tahini 7. Have one of the desserts in your recipe guide 8. Pamper yourself and give yourself a pat on the back 9. Have a dip with some kale chips 10. Have a homemade protein ball or buy a low-sugar bar at your local

health food market



CAFFEINE 101 During this program, we are focusing on being kind to our kidneys, which means we want to say goodbye to anything that depletes the body, including caffeine. Caffeine raises the cortisol levels in your body, which can deplete those happy little kidneys of yours, leading to a crash and burn. Did you know this fact? When you drink a cup of coffee, stress hormones are released in your body. If you want to say goodbye to the crash and burn, problematic weight gain, or sugar cravings, then ditch the morning cup of coffee. If you just can’t kick the habit entirely, I suggest reducing your intake to one cup of organic coffee per day. To avoid caffeine headaches, reduce caffeine consumption slowly, by ¼ cup per day for example. You can either just drink less and less of it, or trick yourself by using a coffee substitute such as Dandy Blend (dandyblend.com) or Tecchino:

1. Start by filling your cup with ½ regular coffee and ½ coffee substitute 2. Reduce the amount of coffee each day by ¼ until you are only drinking

the coffee substitute You can also exchange coffee for yerba mate or green tea, which are rich in beneficial antioxidants. They still contain caffeine, however, so should be consumed in moderation. Try herbal teas such as dandelion, nettle, burdock, and chamomile. Also make sure you are drinking lots of water with lemon to reduce withdrawal symptoms. Don’t forget that some sodas also contain caffeine. If you enjoy soda, try making your own by adding a cranberry concentrate or pomegranate concentrate to seltzer water.



REDUCING DETOX SYMPTOMS

Some people will feel great during the detox program; others may experience some detox symptoms. To reduce symptoms, I suggest using one or more of these tools starting in phase 1. These are tools you can also use going forward to help encourage your body in its daily detox functions. DETOX SYMPTOMS CAN MANIFEST IN DIFFERENT WAYS, BUT SOME COMMON SIGNS ARE:

Headaches Fatigue Bad breath or body odor A coating on your tongue Constipation or loose stool Cravings Skin rashes or acne Mood shifts Poor sleep

We are going to focus on three simple detox support tools that I highly suggest using throughout the program. TONGUE SCRAPING: Tongue scraping removes bacteria that can lead to poor digestion and liver stagnation. I suggest tongue scraping before brushing your teeth in the morning. Use a tongue scraper (available on amazon.com) or a spoon to reach as far back as possible, and pull forward, scraping off the white film. DRY SKIN BRUSHING: I dry skin brush every morning. As the largest detox organ, the skin is vital for healthy detoxification. You can purchase a skin brush at Whole Foods, on amazon.com, or simply use a dry towel.



HOW TO SKIN BRUSH: 1. Use a dry brush before you shower or bathe. 2. Always brush toward your heart, with the flow of the lymphatic fluid. 3. Begin at the soles of your feet, and then move up your legs, brushing in a

circular motion. 4. Brush your chest and shoulders toward your heart in long strokes, then start

at the fingertips and brush toward your body. Use small, circular strokes in your armpits.

5. It is suggested you move in a circular motion counterclockwise on your stomach to respect the direction of digestion and encourage detoxification.

6. Follow with a shower or bath using an all-natural soap.

DEEP BREATHING Oxygen is a powerful detoxifier and is vital to good health. By practicing deep breathing, you can reset your nervous system and access a powerful tool to combat stress. 1. I suggest setting your iPhone, iPad, or calendar to remind you to take a

moment to breathe deeply several times throughout the day. Out of habit or in times of stress we tend to revert to shallow breathing.

2. Follow these simple steps:

Breathe in through your nose and hold your breath for 10 seconds or whatever is comfortable for you.

Slowly release the breath through your mouth. As you release make an ahhhh sound as this sound releases

the liver (optional). When you breathe out, try to be conscious of your body and belly. Relax into a state of calm. Repeat as often as desired!

HERE ARE SEVERAL FURTHER DETOX SUPPORT TOOLS FOR ADVANCED OR INTREPID DETOXERS: EPSOM SALT BATHS: Soaking for 20 minutes in an Epsom salt bath is a wonderful way to detoxify the body and relax the soul. Add ¼ cup of Epsom salt, ½ cup baking soda, ½ cup sea salt, ¼ cup raw apple cider vinegar (optional), and a few drops of lavender to a warm bath.



COLON CLEANSING: Enemas are a good way to naturally remove waste from the colon. Often bacteria, yeast, and unwanted pathogens can create toxic build-up, leading to poor digestion. For more information on how to do an enema properly, in the privacy of your own home, click here:

http://www.foodmatters.tv/articles-1/detox-enemas-why-and-how Or, if you prefer, get a recommendation for a good colon hydrotherapist in your area and have a colonic administered pre- and post- detox. CASTOR OIL PACK: The castor oil pack is another inexpensive way to naturally support your detoxification pathways. For instructions on how to make and use a castor oil pack, see:

http://altmedicine.about.com/cs/dietarytherapy/a/CastorOilPack.htm.

MAKING THE PACK Rub castor oil on your abdomen. Wrap your body with an old shirt or BPA-free saran wrap and put a hot water bottle on your abdomen. Lay down for 45 minutes and allow the body to naturally detox with this ancient method. REBOUNDING: Rebounding is an effective and fun way to drain the lymphatic system. I suggest rebounding for 15 minutes per day. You can find great rebounders still in the box on craigslist or purchase them on amazon.com. My favorite is the Urban Rebounder.



LETTING GO

Often we do not realize how emotionally attached we are to a situation, emotion, or feeling. Our bodies are made up of cells. Our cells not only hold onto chemical toxicity but emotional toxicity as well. I want to empower you to let go of whatever is not serving you. As you think about people in your life, experiences, or past stories (as we all have our story), think of how you can let go of a story that you may be holding onto but that no longer serves you. I encourage you to let go of the story — messages you keep telling yourself that may be with you from when you were a child or a past traumatic situation. You do not have to share it with anyone but I encourage you to let it out. You can do the following:

1. Write it down in a journal or on a piece of paper and rip it up or burn it.

2. Share this experience with a close friend or therapist.

3. Know this may have been a scary experience but this emotion does not serve you and tell yourself this every day, “I am letting you go. You have no purpose here anymore.”

Be conscious of where you are in your body, your breath, your mind, and in this world. Remember you are a unique individual, complete as you are, and that you deserve internal freedom.



DISCLAIMER

I am not a medical doctor, dietician, or nutritionist. I do not hold a degree in medicine, dietetics, or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. This content is not intended to diagnose or treat any disease. It is intended to be provided for informational, educational, and self-empowerment purposes ONLY. Please consult with your doctor or wellness team if you have questions regarding this whole foods program, and then make your own well-informed decisions based upon what is best for your unique genetics, culture, conditions, and stage of life. All materials are copyrighted and remain the property of their respective owners. Materials made available to the private group forums, by email, or any other means, may not be distributed in any fashion, print or electronic, without the expressed, written permission of the respective owner. Copyright © 2014 (insert company name) LLC. All rights reserved. PLEASE NOTE: All contents are based on my personal knowledge, opinions, and experience as a holistic health coach. Please consult a medical advisor regarding medications or medical advice.

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