About the Author. Janell Yule BS, Health Promotion and Wellness, Psychology Minor. Functional Diagnostic Nutrition Practitioner.

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2 Disclaimer: This manual is nt intended fr the treatment r preventin f disease, nr is it a replacement fr seeking medical treatment r prfessinal fitness advice. D nt start any nutritin r physical activity prgram withut first cnsulting yur physician. The use f this prgram is at the sle risk f the reader. The authr is neither respnsible nr liable fr any harm r injury resulting frm the use f this prgram. N prtin f this manual may be used, reprduced, r transmitted in any frm r by any means, electrnic r mechanical, including fax, phtcpy, recrding r any infrmatin strage and retrieval system by anyne but the purchaser fr their wn persnal use. This manual may nt be reprduced in any frm withut the express written permissin f Fitness Revlutin Chanhassen, except in the case f a reviewer wh wishes t qute brief passages fr the sake f a review written fr inclusins in a magazine, newspaper, r jurnal and these cases require written apprval frm Fitness Revlutin Chanhassen prir t publicatin. Fr mre infrmatin, please cntact: Janell Yule, BS, CPT, FDN C-Owner, Fitness Revlutin Chanhassen 530 West 79th Street, Suite 120 Chanhassen, MN

3 Abut the Authr Janell Yule BS, Health Prmtin and Wellness, Psychlgy Minr. Functinal Diagnstic Nutritin Practitiner. In the day-t-day hustle and bustle f life, have we lst tuch with hw we feed ur bdy? Each and every ne f us is managing multiple things at any given time: career, family, persnal and hme respnsibilities, and maybe if there is time taking care f ur mind, bdy, and spirit. Tday s wrld prvides us with many mdern day cnvenience s t allw us t d mre, be mre, see mre, etc. When it cmes t fd cnveniences, are these pre-packaged, scalled health prmting fd like prducts really mving us tward ptimal health and wellbeing? Or are they causing us mre pain, suffering, and disease? I firmly believe that mst individuals d nt understand r knw just hw gd they wuld and can feel if they put the time, effrt, resurces, and fcus int what they chse t put int their bdy in the frm f whle unprcessed, real fd as they d ther areas f their life. Fd is the fuel that either prmtes health r increases ur chance f disease. After 20 years f practice, treating thusands f patients with chrnic illnesses, I recgnized, yet again, that the mst pwerful tl in my tlkit is fd. Nt surgery, nt medicatin. Dr. Mark Hyman My interest and cnnectin t fd started at a very yung age. I grew up n a small dairy farm in rural Wiscnsin. As a child, my family drank raw milk straight frm ur bulk tank, and my Grandmther raised chickens, had an extensive garden, and preserved the harvest frm her garden fr the winter mnths. We als at times raised mst f the meat we ate. Unfrtunately, when I was a child, I was a VERY picky eater and had abslutely NO appreciatin fr the fact that my family had the privilege f feeding urselves frm ur wn farm. Even thugh I didn t appreciate the quality f the fd we ate and ften times REFUSED t eat mst vegetables the imprtance f gd fd sunk in and has surfaced in the recent years. I have grwn ut f my picky eater stage and seek ut new fds t try as well as varius ways t prepare them. I am a nutrient seeker and understand that seasnal lcal fd is always the best ptin. I am n lnger tempted by the health claims f pre-packaged fds and knw that Super fds cme in the frm f ghee r grass-fed butter, bne brth, liver, gelatin, fermented fds, sardines, etc. I nw eat in a way that satisfies and fuels my mind, bdy, and spirit as well as balancing my hrmnes, imprves my digestin, and gives me energy. Since changing my nutritin mst f my main health cmplaints have fallen by the wayside and I lk and feel the best I ever have. My wish fr yu is that yu will experience hw whle, real, unprcessed fd can enhance yur life and yu will be free f the prcessed fd like substances that are dragging yu dwn. 3

4 21-Day Detx/Eliminatin Over the curse f the next 21 days, yu are ging t challenge the way yu are eating and what yu have always cnsidered a healthy diet as well as what yu have previusly been taught abut nutritin. Yur relatinship with fd and hw yur bdy and metablism respnd t the fd yu eat will shift. Yu will have mre energy, better md, imprved sleep, less gastrintestinal stress, and lse weight amng ther benefits. Yu may ntice that symptms such as bad breath, blating, gas, cnstipatin, r diarrhea, canker sres, difficulty cncentrating, excess weight r difficulty lsing weight, fatigue, fluid retentin, fd cravings, headaches, heartburn, jint pain, muscle aches, puffy eyes & dark circles under the eyes, pstnasal drip, sinus cngestin, skin rashes, and sleep prblems imprve r simply disappear. Changing the fds that yu eat may als help t fight mre serius cnditins such as: arthritis, asthma & allergies, autimmune diseases, chrnic fatigue syndrme, diabetes, high bld pressure, high chlesterl, besity, acne, eczema, fibrmyalgia, fd allergies, headaches, heart disease, Crhn s, irritable bwel syndrme, menpausal symptms, and menstrual prblems. Fd is medicine and medicine is fd! The fd yu eat either makes yu mre healthy r less healthy. Thse are yur ptins. It Starts with Fd Why Detx? Txicity & Inflammatin Decreasing txicity and inflammatin is the key t effective, lng-term weight lss. The gal f this prgram is nt weight lss; it is imprved health and identifying the underlying cause f why yu may be verweight, carrying excess weight, r presenting with symptms r health cnditins listed abve. Weight lss is simply a side effect and benefit t reducing txicity and inflammatin in the bdy. Getting and being healthy is the key t lsing weight. By taking away the fds in yur diet that are causing txicity and inflammatin it gives yur bdy a chance t reset. Yu dn t lse weight and then get healthy, yu get healthy and then yu lse weight. Surces f txicity in yur life may be: addictive habits such as cffee, sugar, alchl, prcessed fd, fast fd, junk fd, trans fats, and high-fructse crn syrup. Surces f inflammatin include but are nt limited t: fd allergens (gluten, dairy, sy, crn), sugar & flur prducts, bad fats, and alchl. 4

5 What is Txicity? The txic lad n ur bdy cmes frm ur diet, chrnic stress, and ur envirnment. A diet high in sugar, trans fat, fd additives & preservatives, pesticides, hrmnes, and antibitics is very txic t ur bdies and ur minds. Mercury, lead, and ther heavy metals als cntribute t ur txic lad. Negative thughts, behavirs, and beliefs that increase ur stress level are txic t ur minds, bdies, and verall health and well being. Txins can be bth external and internal. External txins include chemical txins and heavy metals. Chemical txins are mst cmmnly fund in cleaning prducts, persnal care prducts, pesticides, herbicides, and fd additives. The Standard American Diet (S.A.D.) puts a tremendus burden n ur bdies ability t detxify naturally. Internal txins include the waste prducts f bacteria, yeast, and ther micrbial rganisms. This can interfere with nrmal metablism as well as increase inflammatin and xidative stress. Increased txic lad can affect weight lss attempts by: impairing tw key metablic rgans (the liver & thyrid), damaging the mitchndria (the site f energy metablism), harming brain neurtransmitter and hrmne signaling that affects ur appetite, and increasing inflammatin and xidative stress. Bth inflammatin and xidative stress prmte weight gain. Yur liver is yur largest internal detxificatin rgan, and it is respnsible fr a variety f life sustaining and health prmting functins, including thse that make healthy weight lss and weight management pssible. Necessary fr a number f metablic prcesses, the liver supprts the digestive system, cntrls bld sugar and regulates fat strage. The liver stres and mbilizes energy, and prduces mre prteins than any ther rgan in the bdy. It als regulates yur bld flw and fr wmen, keeps yur menstrual cycles running smthly. Of all the jbs the liver has, the mst imprtant is t separate which nutrients yu need t absrb and the dangerus substances that need t be filtered ut f yur bldstream. When the liver is clgged and vertaken with txins, it can t d a very gd jb f prcessing nutrients and fats. The liver prduces bile, which is critical in the detxificatin f ur bdies. Bile lubricates ur intestines and wrks with fiber t prevent cnstipatin. Bile is als where the liver dumps all the drugs, heavy metals, xenestrgens, excess sex hrmnes, medicatins, pesticides, industrial chemicals, and ther txins s they can be eliminated frm the bdy. When ur lifestyle, envirnment, and diet are highly txic it becmes t much fr the bile in ur system. The bile becmes thick, viscus, and can t prperly break dwn fats. This can result in weight gain r difficulty lsing weight. Detxing the liver helps it prduce healthier bile. This bile helps yur bdy rid itself f txins and break dwn fat mre efficiently. It als makes mre nutrients available t yur bdy and reduces the txic lad n yur digestive and immune systems. Yur eliminatin will imprve; yu will lk better, feel better, and are able t mve twards mre ptimal health. 5

6 What is Inflammatin? Being inflamed makes yu fat, and being fat makes yu inflamed! Inflammatin cmes frm the sugar we eat, high dses f the wrng kinds f ils and fats in ur diet (mega-6&9 vs. mega-3), hidden fd allergies, lack f exercise, chrnic stress, hidden infectins, and ur fat cells. This lw-grade chrnic inflammatin that yu cannt see r feel leads t every ne f the majr chrnic diseases: heart disease, cancer, diabetes, dementia, and mre. Unfrtunately, chrnic inflammatin typically will nt prduce symptms until actual lss f functin ccurs smewhere. This is because chrnic inflammatin is lw-grade and systemic, ften silently damaging yur tissues ver an extended perid f time. This prcess can g n fr years withut yu nticing until a disease suddenly sets in. Dr. Mercla Cnsuming xidized refined ils can deplete yur bdy s antixidants and increase inflammatin inside the bdy. Refined seed ils include: canla il, sybean il, peanut il, cttnseed il, crn il, sunflwer il, safflwer il, vegetable il, flaxseed il, and grape seed il. These ils are prduced in massive quantities and are fund in: margarines, salad dressings, maynnaises, sauces, chips, ppcrn, frzen entrees, baked gds, and just abut any ther prcessed fd. Due t the high-heat prcess used t extract ils frm these seeds the delicate plyunsaturated fats and nutrients they cntain are damaged. These ils are usually rancid by the time they hit grcery stre selves. In additin t increasing inflammatin, the plyunsaturated mega-6 linleic acid fund in refined seed ils and trans fats increases the permeability f the intestinal tract (leaky gut). Keep reading fr mre n leaky gut Refined ils will skew yur dietary rati f mega-6 t mega-3 fats in the wrng directin. A high dietary rati f mega-6 t mega-3 is assciated with mre inflammatin. It is estimated that the SAD (standard American diet) has 15 t 20 times as many mega-6 t mega-3; the ideal rati shuld be clse t 1:1. This high rati can cntribute t accelerated aging and the develpment f many chrnic diseases: cardivascular disease, sme cancers, arthritis, and ther inflammatry and autimmune cnditins. Plyunsaturated fats include bth mega-6 and mega-3 fats, which are bth essential t yur health but have a very high xidative ptential. T much plyunsaturated fat can be detrimental t yur health. T imprve yur health and reduce inflammatin decrease yur ttal plyunsaturated fat intake and imprve yur mega-6 t mega-3 rati by aviding the refined ils listed abve. Fd Sensitivities Part f ding a detx/eliminatin diet is t identify fds that yu are eating that culd be the cause f chrnic health and weight prblems. The idea is t give yur bdy a break frm cmmn fd allergies/sensitivities and see if yu lse weight and yur symptms get better/disappear. The type f fd allergy I am referring t has a delayed respnse, anywhere frm a few hurs r a few days after ingestin. 6

7 Fd allergies can play a HUGE part in chrnic disease and weight prblems but are nt recgnized by cnventinal medicine. Fd allergies can cause: blating, fd cravings, reflux, truble sleeping, autimmune disrders, weight gain, fluid retentin, fatigue, brain fg, irritable bwel syndrme, md prblems, headaches, sinus and nasal cngestin, jint pains, acne, eczema, and mre. We develp fd allergies when the lining f ur gut and the balance f nrmal gut flra get damaged frm pr diet, stress, medicatins, infectins, r txins. This is referred t as leaky gut. Symptms f leaky gut include: fatigue, fd sensitivities, GI prblems (blating, abdminal pain, diarrhea, cnstipatin), autimmune cnditins (read n fr mre inf), jint pain, headaches & migraines, skin prblems (hives, eczema, rashes, acne), cncentratin issues (fggy head), asthma, depressin, anxiety, behaviral prblems (autism & ADHD), fertility prblems, underweight r verweight, adrenal fatigue, liver prblems, and nutritinal deficiencies. Thse with digestive prblems such as IBS, SIBO, Crhn s disease, and celiac disease, as well as cnditins such as asthma, urticarial, schizphrenia, cancer, lupus, and ther autimmune cnditins ften suffer frm a leaky gut. All disease begins in the gut. Hippcrates Partially digested fd particles then enter ur bld stream thrugh tight junctins in the gut lining that have pulled apart. The bdy will then attack these freign mlecules creating an immune respnse/cmplexes against them. This immune respnse increases the inflammatin in ur bdy. Healing yur digestive system and the lining f yur gut can reduce the severity and number f fd allergies. The fd we eat shuld prmte a healthy psychlgical respnse, prmte a healthy hrmnal respnse, supprt a healthy gut, and supprt immune functin and minimize inflammatin. Healthy Psychlgical Respnse Sugar is a drug!!! Nutrient-pr, high sugar, salty, carbhydrate dense fds are addicting and alter ur pleasure, reward, and emtinal pathways in the brain. Wheat actually binds t piate receptrs in the brain! Chrnic stress and lack f sleep just reinfrce and make this wrse. What fds d yu crave when yu are stressed r running n little sleep fds rich in carbhydrate because they will increase sertnin, ur feel gd hrmne. We then ver eat these Frankenfds (high sugar, high trans fat, high preservative unnatural prcessed fds) because we never reach satiatin due t their lack f nutrients. Eating delicius fd with the nutritin and satiety that nature intended is the slutin t this prblem. In his YuTube vide Sugar: The Bitter Truth, Dr. Rbert Lustig argues that the current besity epidemic is due t the marked increase in peple s cnsumptin f fructse ver the last 30 years. He pints ut that fructse is txic in large quantities, because it is metablized in the 7

8 liver in the same way as alchl, which drives fat strage and makes the brain think it is hungry. Prmte a Healthy Hrmnal Respnse When yu manage bld sugar yu decrease the amunt f insulin in the bld stream. Even thugh insulin is always present in the bld stream; the key is nt having t much. Each time we eat we are telling ur bdy t burn fat r stre fat based n what that meal is made up f (prtein, fat, carbhydrates). If insulin levels are high yur bdy will nt use fat fr a fuel surce and has a hard time stabilizing bld sugar. This shrt vide Why Yu Gt Fat depicts what ges n in yur bdy when bld sugar is nt prperly managed and hw that affects yur health and ability t achieve and maintain a prper weight. Hrmnal imbalance starts when yu ver cnsume carbhydrates. Over cnsumptin f carbhydrates als leads t excess glucse and triglycerides in the bld stream prmting leptin resistance in the brain. Leptin is an imprtant hrmne that tells yur brain yu are full. Leptin resistance means that yur brain is nt hearing the leptin message and thinks yu are starving. This prmtes vereating and a decrease in yur metablism. Leptin resistance als prmtes insulin resistance leading t chrnically elevated bld sugar and insulin levels. Yu can enter this dangerus dance between bld sugar and insulin by what yu eat r thrugh a stressful situatin. Stress can be an external stressr such as running late fr an imprtant meeting r stress can be internal, an vergrwth f bad bacteria r a gut pathgen. Crtisl is ur stress hrmne, chrnically elevated crtisl levels increase bld sugar because ur bdy is in fight r flight mde and thinks we need the energy t run frm the stressful situatin. This state f elevated bld sugar levels can cntribute t insulin resistance and prmtes belly fat. Unfrtunately, many f us find urselves in stressful situatins where this physilgical respnse happens several times a day. Supprt a Healthy Gut Yur gut huses 70-80% f yur immune system, is als knwn as yur secnd brain, and is a critical part f the digestive prcess. If yur gut is nt healthy, yu are nt healthy, PEROID. 8

9 The gut is cnnected t many ther systems in the bdy as well as all aspects f health. Mre f the neurtransmitters sertnin, GABA, and melatnin are fund in the gut than in the brain. Imbalances in sertnin are linked with depressin and ther md disrders, and an imbalance in GABA has been linked with anxiety because GABA is a majr inhibitry neurtransmitter. Altered melatnin will disrupts ur circadian rhythms (sleep/wake cycles). Our gut is als hme t abut 500 species and 3-5 punds f bacteria, sme healthy and sme nt s healthy. The balance f gd and bad bacteria in ur gut will affect ur metablism, psychlgical well being, hrmne balance, and immunity. T many f the wrng bacteria, like parasites and yeasts, r nt enugh gd nes, like Lactbacillus r Bifidbacteria, can damage yur health. I mentined earlier several external factrs that can cmprmise and damage ur gut. Visceral fat (the deadly kind that builds up arund ur rgans) is ne f the direct effects f increased gut permeability. Much like yur hrmnes yur gut health can be restred ver time with the prper changes t nutritin, exercise, and lifestyle. Healing gut health is the single mst imprtant thing we can d t imprve ur health. Chris Kresser Supprt Immune Functin and Minimize Inflammatin We have already talked abut surces f inflammatin and the effects f chrnic lw-grade inflammatin in the bdy. I wanted t mentin ne mre thing abut ur immune system. If ur immune system is veractive and never gets a break it has a hard time ding it s main jb (fighting ff acute inflammatin). An veractive immune system can be caused by: fd sensitivities, gut pathgens, txins such as mercury and pesticides, stress, mld txins and allergens just t name a few. When yur immune system is veractive yu can t fight ff that bug that is ging arund, heal stubbrn tendnitis, r keep yur arteries clear f plaque. If yu are the persn wh is chrnically sick r when yu d get sick it lingers, it s time t take a lk at yur gut health. Autimmune Disrders Autimmune diseases affect 24 millin peple and include but are nt limited t: rheumatid arthritis, lupus, multiple sclersis, thyrid disease, inflammatry bwel disease, Crhn s disease, type 1 diabetes, and ulcerative clitis. They are caused by the immune system lsing its ability t differentiate between prteins belnging t ur wn bdies with prteins belnging t a freign invader (bacteria, viruses, r parasites). Symptms start t present when damage ccurs t cells, tissues and/r rgans in the bdy, this happens because ur wn immune system is attacking thse cells. Each autimmune disrder is determined by which prteins/cells are being attacked. Fr example, in Hashimt s Thyriditis, the thyrid gland is attacked. The tissues f the jints are attacked in rheumatid arthritis. Prteins within the layers f the cells that make up yur skin are attacked in psriasis. Bttm line is that the rt cause fr all f the diseases listed abve are the same. 9

10 One can have a genetic predispsitin t autimmunity but 75% f yur risk cmes frm envirnmental factrs that include: diet, lifestyle, infectins (prir and nging), expsure t txins, hrmnes, weight, etc. What we dn t have cntrl ver is ur genetics but we d have cntrl ver ur diet and lifestyle chices. When yu remve the fds that cntribute t a leaky gut, gut dysbisis (an imbalance in in the wrng type f bacteria in the gut), hrmne imbalance, as well as the fds that increase inflammatin and initiate the immune system yu create pprtunity fr yur bdy t begin t heal itself. Addressing lifestyle factrs and fcusing n eating nutrient dense fds t supprt ptimal gut health and build back up the levels f imprtant nutrients that yur bdy needs t heal and regulate the immune system is key t wrk twards achieving a state f mre ptimal health. Autimmune cnditins are cnnected by ne central bichemical prcess: A runaway immune respnse als knwn as systemic inflammatin that results in yur bdy attacking it wn tissues. Dr. Mark Hyman When yu have an autimmune cnditin yur bdy is fighting smething, an infectin, a txin, an allergen, a fd r the stress respnse. The bdy directs its attack n yur jints, yur brain, yur thyrid, yur gut, yur skin, r smetimes yur whle bdy. Yu basically have a cnfused immune system. Autimmune disrders are a huge health burden, the eighth leading cause f death amng wmen, and cst $120 billin per year in health care cst. Cnventinal treatments and anti-inflammatry drugs like Advil, sterids, immune suppressants like methtrexate, and the new TNF-alpha blckers like Enbrel r Remicade can just make yu feel wrse. When used selectively and shrt term these drugs can ffer smene relief. Hwever, the gal shuld be t identify the rt cause f the disease and cl ff the inflammatin. Yu may be experiencing an autimmune reactin and nt even knw it! If yu have a severe autimmune disease such as lupus, multiple sclersis, r rheumatid arthritis yu knw that yu have an autimmune cnditin. But what if yu have symptms that include but are nt limited t: extreme fatigue, muscle & jint pain, muscle weakness, swllen glans, susceptibility t infectins, sleep disturbances, unexplained weight changes, resistance t weight lss, yeast infectins, digestive prblems, anxiety & depressin, migraines, recurrent headaches, memry prblems, allergies, rashes, lw bld sugar, thyrid prblems, PMS. The symptms abve are likely t get the shrug f a shulder frm a dctr as they cannt give yu a diagnsis r yu treat the symptms yurself with an ver the cunter medicatin. Sme individuals even g as far as having the mindset that these symptms are just a part f getting lder r this is hw yu feel when yu are ging thrugh life. The gd news is that by eliminating prblematic fds and addressing lifestyle factrs many if nt all symptms will g away and yu can eventually reintrduce nuts, seeds, eggs, nightshades, and alchl. 10

11 Please understand we all have the capability t achieve and maintain a healthy weight and ptimal health. If yu are experiencing anything less then yur bdy is sending a message t yu and yu need t start listening t it! Fllwing an autimmune diet prtcl (Level 3) can cl the inflammatry respnse frm the bdy, aid in healing the gut, and alleviate symptms. Fr anyne with an autimmune disease, eliminating knwn inflammatry fds frm yur diet, reslving dysbisis, and healing the mucsal lining f the small intestine is the key t ptimal health and balanced immunity. This prtcl invlves remving cmmn ffenders such as: sugar, gluten, dairy, sy, grains, legumes, alchl, and caffeine yu will als need t eliminate eggs, nuts & seeds, nightshades (white ptates, eggplant, peppers, & tmates), seed based spices, and stay away frm anti-inflammatry drugs. 11

12 The Prgram Hw t Decide Yur Level If yu have never dne a detx r eliminatin prgram befre it may be wise t stick t Level 1 (unless yu have a knwn autimmune disrder). If yu currently eat grains, dairy, prcessed fds, r the S.A.D. (Standard American Diet) start with Level 1. If yu are cncerned abut hw this prgram will g fr yu r have STRONG carbhydrate cravings stick t Level 1. If yu have dne a detx r eliminatin prgram befre and/r want t maximize hw yu lk and feel chse t g t Level 2. If the bulk f yur current diet cnsists f the fds t eat, challenge yurself with Level 2. If yu suspect r have an autimmune cnditin chse Level 3 and find ut fr gd what may be causing yur main health cmplaints. Yu may have an autimmune cnditin and nt even knw it! The fllwing are autimmune in nature: spt baldness, arthritis (all frms), dermatitis (all frms), cancer, type 1 diabetes, eczema, endmetrisis, gastritis, lichen planus, lichen sclersis, lcalized sclerderma, mysitis, chrnic fatigue syndrme, narclepsy, plymyalgia rhematica, psriasis, restless leg syndrme, schizphrenia, sclerderma, vasculitis. If yu have cmpleted a detx/eliminatin prtcl befre r fllw a real fd diet free f grains, dairy, sugar, prcessed fds, etc. and have nt seen the symptm relief yu are lking fr r have nt achieved a healthy weight yu may want t cnsider Level 3. I encurage yu t NOT be a her thugh! Just because Level 2 & 3 are mre restrictive and yu view them as harder des nt mean that yu need t d a higher level. Please d nt set yurself up fr failure by taking n t much, t sn. The Difference Between Levels Level 1: EXCLUDES: Grains, dairy, sugar, sy, crn, alchl, legumes (including peanuts), and white ptates. Primarily includes: meats, vegetables, healthy fats, nuts & seeds. Includes all fruits (limited dried fruits), sweet ptates, and desn t limit winter squashes r starchy carbhydrates such as butternut squash. Level 2: EXCLUDES: Grains, dairy, sugar, sy, crn, alchl, legumes (including peanuts), and white ptates. Primarily includes: meats, vegetables, healthy fats, nuts & seeds. Only includes green apples r green tipped bananas fr fruit. Yu will limit squashes, beets, pumpkin, and ther starchy carbhydrates t 1 cup per day. If yu are a bit mre advanced, plan t eat yur starchy carbhydrate after yur wrkut. Level 3: EXCLUDES: Grains, dairy, sugar, sy, crn, eggs, nuts & seeds, nightshades (tmates, peppers, eggplant), spices derived frm seeds & peppers, alchl, legumes 12

13 (including peanuts), and white ptates. Primarily includes: meats, vegetables, and healthy fats. Includes fruits with the exceptin f dried fruit and high sugar fruits such as: watermeln, grapes, mang, and pineapple. Fr ALL Levels avid fd additives such as carrageenan, MSG, sulfites, r nitrates Yu als want t avid making healthy treats with apprved ingredients such as pancakes, desserts, muffins, etc. The gal is t get back t eating WHOLE, REAL, UNPROCESSED fds and nt making healthier versins f treats. Once yur transitin away frm this 21-day prgram yu may decide t incrprate thse things nce in awhile. If yu want t see mre weight lss fllw the guidelines given in Level 2 fr starchy carbhydrates such as sweet ptates and winter squashes. Yu may want t limit yur starchy carbhydrates t butternut squash, beets, and pumpkins, 1 cup per day ideally after a wrkut. This is primarily t cntrl bld sugar and insulin. Refer back t the sectin n Prmting a Healthy Hrmne Respnse fr mre infrmatin. The fd yu eat can either be the safest and mst pwerful frm f medicine r the slwest frm f pisn. Dr. Ann Wigmre Vegetarians: While this prgram has an emphasis n lcal and humanly raised animal prtein surces, it can be dne even if yu are a current vegetarian. Hwever, if yu are vegetarian and wanting t d a detx/eliminatin prgram in rder t imprve yur health, my questin t yu is Is yur current way f eating prmting and enhancing yur health? If nt, depending n yur reasn fr being a vegetarian yu may want t explre eating humanly raised animal prtein. Experiment with animal prtein fr the next 21 days and see if anything changes. If yu want t remain vegetarian, then yu will mst likely need t find a quality hemp r pea prtein pwder t ensure yu are receiving adequate prtein. Sme animal prducts yu may cnsider eating are eggs and fish, if that is the case, rely n thse daily. If dairy is a viable surce f prtein, pastured, rganic, fermented surces like ygurt r kefir culd be included. The key is pastured, rganic, NOT prcessed Greek ygurt r ther cnventinal prducts. Minimally prcessed, fermented sy prducts such as tempeh r rganic edamame are k. Varius legumes can be rtated in as lng as yu sak them fr 12 t 24 hurs and bil them fr 15 minutes t minimize the anti-nutrient and inflammatry cmpunds. Yu will need t ensure yu are cnsuming enugh fat t keep yu satisfied and yu may want t add in sme mre starchy carbhydrate surces such as: sweet ptat, butternut squash, and winter squashes. T increase fat, eat a whle avcad at a meal instead f ½ r add ¼ cup f live il t a salad instead f 2 TBSP. Yu may als want t add mre ccnut il t vegetables when yu rast them. 13

14 What t Eat Vegetables: 6-8 servings per day (1 serving=1/2 cup cked r 1 cup raw) Asparagus, brccli, bk chy, Brussels spruts, cabbage, cauliflwer, bell peppers, carrts, celery, cucumber, tmates, kale, spinach, rmaine lettuce, zucchini, yams, snap peas, green beans, yellw beans, string beans, eggplant, jicama, pumpkin, water chestnuts, nins, butternut squash, beets, winter squashes, etc. Starchy Vegetable: Sweet ptates Fruit: 1-3 servings per day Apple, banana, blackberries, blueberries, cantalupe, clementine, cranberries, grapefruit, grapes, hneydew meln, kiwi, lemn, lime, range, papaya, peach, pear, pmegranate, plum, raspberries, strawberries, watermeln Fat: Eat at each meal. Olive il, ccnut il, nuts & seeds, nut butters (nt peanut butter), flaxseed, avcad il, avcades, almnds, macadamia nuts, hazelnuts, lives, ghee ccnut butter/manna, canned ccnut milk, ccnut (meat r flakes) Quality prtein: Eat at each meal. Seafd (including but nt limited t: salmn, shrimp, scallps, cd, crab), grass-fed beef, bisn, lamb, elk, venisn, free-range pastured eggs & chicken, turkey, duck, pheasant, prk, uncured bacn, and bne brth Beverages: Water (cnsume half yur bdy weight in unces f PLAIN water/day), herbal teas, green tea, black tea Seasnings: Fresh & dried whle r grund herbs and spices, lw-sdium rganic chicken, beef, r vegetable brth, black r white pepper, salsa, sea salt Level 1 What NOT t Eat Grains: wheat, rye, barley, ats, crn, rice, millet, bulgur, srghum, amaranth, buckwheat, quina, and spruted grains Sugar: maple syrup, hney, agave nectar, Splenda, Equal, Nutrasweet, xylitl, stevia, erythitl, brwn rice syrup, evaprated cane juice, etc. Alchl: Nt even fr cking; als eliminate tbacc prducts. Legumes: beans (black, red, pint, navy, white, kidney, lima, fava, etc) peas chickpeas, lentils, and peanuts. Sy: sy prtein, sy sauce, mis, tfu, tempeh, edamame, and sy lecithin. Dairy: including cw, gat, r sheep s milk prducts such as cream, cheese, kefir, ygurt, and sur cream. Beverages: N Caffeine including Cffee N White Ptates N Prtein Pwders What t Have Smetimes Kmbucha: limit t 8 z. per day Lk fr a kmbucha with 2 grams f sugar r less per servings. Anything mre than that is t much sugar at ne time. 14

15 What t Eat Vegetables: 6-8 servings per day (1 serving=1/2 cup cked r 1 cup raw) Asparagus, brccli, bk chy, Brussels spruts, cabbage, cauliflwer, bell peppers, carrts, celery, cucumber, tmates, kale, spinach, rmaine lettuce, zucchini, snap peas, green beans, yellw beans, spaghetti squash, string beans, eggplant, jicama, water chestnuts, nins, daikn radish, etc Fruit: lemn & lime Fat: Eat at each meal. Olive il, ccnut il, nuts & seeds, nut butters (nt peanut butter), flaxseed, avcad il, avcades, almnds, macadamia nuts, hazelnuts, lives, ghee ccnut butter/manna, ccnut milk, ccnut (meat r flakes) Quality prtein: grams fr females and grams fr males at each meal. Seafd (including but nt limited t: salmn, shrimp, scallps, cd, crab), grass-fed beef, bisn, lamb, elk, venisn, free-range pastured eggs & chicken, turkey, duck, pheasant, prk, uncured bacn, and bne brth Beverages: Water (cnsume half yur bdy weight in unces f PLAIN water/day), herbal teas, green tea Seasnings: Fresh & dried whle r grund herbs and spices, lwsdium rganic chicken, beef, r vegetable brth, black r white pepper, salsa, sea salt Level 2 What NOT t Eat Grains: wheat, rye, barley, ats, crn, rice, millet, bulgur, srghum, amaranth, buckwheat, quina, and spruted grains Sugar: maple syrup, hney, agave nectar, Splenda, Equal, Nutrasweet, xylitl, stevia, erythitl, brwn rice syrup, evaprated cane juice, etc. Alchl: Nt even fr cking, als eliminate tbacc prducts. Fruit: with the exceptin f the smetimes fruits Avid dried fruit. White Ptates & Sweet Ptates (Sweet ptates may be eaten if yur are very active and shuld be cnsumed pstwrkut). Legumes: beans (black, red, pint, navy, white, kidney, lima, fava, etc) peas chickpeas, lentils, and peanuts. Sy: sy prtein, sy sauce, mis, tfu, tempeh, edamame, and sy lecithin. Dairy: including cw, gat, r sheep s milk prducts such as cream, cheese, kefir, ygurt, and sur cream. Avid prtein pwders that cntain whey. Beverages: N Caffeine including Cffee Prtein Pwders What t Have Smetimes Vegetables: 1 cup per day f beets, butternut squash, winter squashes, parsnips, plantains, turnips and/r pumpkin Nte: this is cmbined nt 1 cup f each Fruit: either ne green apple r 1 green tipped banana per day Kmbucha: limit t 8 z. per day Lk fr a kmbucha with 2 grams f sugar r less per serving. Anything mre than that and it is t much sugar at ne time. 15

16 What t Eat Vegetables: 6-8 servings per day (1 serving=1/2 cup cked r 1 cup raw) Asparagus, brccli, bk chy, Brussels spruts, cabbage, cauliflwer, carrts, celery, cucumber, kale, spinach, rmaine lettuce, zucchini, snap peas, green beans, yellw beans, spaghetti squash, string beans, jicama, water chestnuts, nins, daikn radish Starchy vegetable: Sweet Ptates Fruit: 1-3 servings per day Apple, banana, blackberries, blueberries, cantalupe, clementine, grapefruit, hneydew meln, kiwi, lemn, lime, range, papaya, peach, pear, pmegranate, plum, raspberries, strawberries Fat: Eat at each meal. Olive il, ccnut il, avcad il, avcades, lives, ghee, ccnut butter/manna, ccnut milk, ccnut (meat r flakes) Quality prtein: grams fr females and grams fr males at each meal. Seafd (including but nt limited t: salmn, shrimp, scallps, cd, crab, sardines), grass-fed beef, bisn, lamb, elk, venisn, free-range pasture chicken, turkey, duck, pheasant, prk, uncured bacn, and bne brth Beverages: Water (cnsume half yur bdy weight in unces f PLAIN water/day), herbal teas (peppermint, ginger, lemngrass, spearmint, chammile, ribs, lavender, cinnamn, milk thistle). Other: lw-sdium rganic chicken, beef, r vegetable brth, apple cider vinegar, Balsamic vinegar, ccnut vinegar, Red Bat fish sauce, ccnut amins, turmeric, ginger, rsemary, basil, cilantr, garlic, regan, parsley, sage, thyme, tarragn, marjram, chives, cinnamn, bay leaves, clves Level 3 What NOT t Eat Grains: wheat, rye, barley, ats, crn, rice, millet, bulgur, srghum, amaranth, buckwheat, quina, and spruted grains Sugar: maple syrup, hney, agave nectar, Splenda, Equal, Nutrasweet, xylitl, stevia, erythitl, brwn rice syrup, evaprated cane juice, etc. Alchl: Nt even fr cking, als eliminate tbacc prducts. Fruit: avid dried, dehydrated, and canned fruits as well as high sugar fruit such as: watermeln, mang, pineapple, and grapes. Nightshade Vegetables: white ptates, all tmates, red & green peppers, chili peppers, eggplants, avid spices such as: paprika, chili pwder, curry pwder, chili pepper flakes, ht sauces, Tabasc sauce, and salsas. AVOID EGGS. AVOID PROTEIN POWDERS. Legumes: beans (black, red, pint, navy, white, kidney, lima, fava, etc) peas chickpeas, lentils, and peanuts. Nuts & Seeds: almnds, brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, walnuts, pine nuts, pistachis, pumpkin, and sunflwer seeds. Avid seed based spices: celery, criander, cumin, dill, fennel mustard, nutmeg, pppy, and sesame. Sy: sy prtein, sy sauce, mis, tfu, tempeh, edamame, and sy lecithin. Dairy: including cw, gat, r sheep s milk prducts such as cream, cheese, kefir, ygurt, and sur cream, butter, and whey. Beverages: N Caffeine including Cffee, green and black tea, anything caffeinated. What t Have Smetimes Kmbucha: limit t 8 z. per day Lk fr a kmbucha with 2 grams f sugar r less per serving. Anything mre than that and it is t much sugar at ne time. 16

17 Meal Ideas Breakfast Scrambled eggs w/vegetables (ideas include but nt limited t: spinach, peppers, nins, brccli), sauerkraut, and a side f bacn. (Level 1&2 nly) Hard-biled eggs w/mashed avcad, a side f fruit (green apple r green tipped banana fr Level 2). (Level 1& 2 nly) Breakfast scramble with grund meat (beef, turkey, r prk), cubed butternut squash and/r spinach, ccnut il, seasn t taste with sea salt, regan, rsemary, etc. (Level 1, 2, r 3) Eggs any style with salad greens (live il based dressing), and a side f bacn r breakfast sausage. (Level 1& 2). Leftvers fr dinner make a wnderful breakfast. One f my favrite meals t eat fr breakfast is pt rast, mashed cauliflwer, and carrts. I use this recipe fr my Pt Rast. (Level 1, 2, & 3) Spaghetti Squash Casserle. I like this recipe fr Spaghetti Squash Sausage Bake, mit the eggs and sme f the spices fr Level 3. (Level 1, 2, 3) Meatballs w/steamed r rasted vegetables. Egg muffins, egg bake, r a fritta with vegetables, these are great t make n the weekend and freeze in individual prtins when yu are in hurry during the week. (Level 1&2) Lunch Salad greens tpped with chicken, shredded carrts, cucumber, etc and tpped with an live il dressing. Yu may als want t tp with avcad. (Level 1, 2, 3) Tac salad: rmaine lettuce, grund turkey r beef w/spices, salsa, peppers, and avcad. (Level 1 & 2). Hmemade chicken salad. I like this recipe fr Avcad Cilantr Chicken Salad r Chicken Avcad Salad. (Level 1& 2). Fr level 3 mit the nuts frm the Avcad Cilantr Chicken Salad. If ding Level 1 r 2 yu can make yur wn hmemade may and add chicken and whatever else yu like (celery, avcad, sliced almnds, etc.). 17

18 Salad greens tpped with canned salmn, tuna, r sardines. Add additinal vegetables if yu desire and tp with an live il based dressing. (Level 1, 2, 3) Leftver lamb, beef, r turkey burger and steamed r rasted vegetables. I enjy Brussels spruts, Brcclini, cauliflwer, rt vegetables, r green beans tpped with ghee r ccnut il. (Level 1, 2, 3) Vegetable sup made with hmemade bne brth, add chicken fr prtein. (Level 1, 2, 3) Chili made with diced tmates, peppers, grund beef r turkey. Seasn t taste and tp with avcad. (Level 1,2,3) Leftvers frm dinner. Dinner Rasted spaghetti squash tpped with diced tmates r tmat sauce (n added sugar), and grund beef r turkey. Yu may als want t make meatballs fr yur prtein surce. (Level 1, 2, 3) Whle chicken in the crck-pt taken ff the bne, steamed r rasted vegetable, and rasted butternut squash. (Level 1, 2, 3) Baked salmn seasned with thyme, sea salt, dill, and pepper (mit dill & pepper fr Level 3) with rasted asparagus. (Level 1, 2, 3) Breakfast fr dinner: eggs r an melet with vegetables r a salad greens n the side, and a side f bacn r hmemade breakfast sausage. I like US Wellness Meats Sugar Free Prk Breakfast Sausage. (Level 1 & 2) Lamb meatballs w/steamed green beans tpped with ghee and sea salt. I use this recipe as a base Oven Baked Lamb Meatballs. Fr Level 3 mit the cumin and substitute 1 TSPB grund glden flaxseed mixed with 3 TBSP warm water. Let it set fr 5 minutes t gel up befre mixing it with the meat. (Level 1, 2, 3( Turkey r beef burger ver salad greens and/r served with steamed r rasted vegetables. Tp burger with sliced avcad. (Level 1, 2, 3) Any f the delicius recipes included in this manual. Snacks (if needed) Nuts r nut butter n tp f a green apple r celery. (Level 1&2) PaleStix r Just Jerky frm Steve s Pale Gds. (Level 1, 2, 3) 18

19 Canned salmn, tuna, r sardines n tp f chpped vegetables r a small amunt f spinach. Drizzle live il r lemn juice n tp. (Level 1, 2, 3) Hard-biled eggs tpped with mustard (n added sugar). (Level 1& 2) Small versin f breakfast, lunch, r dinner. Ccnut butter r ccnut flakes with a side f fruit. If Level 2 green apple r green tipped banana. Level 1 & 3 pick an apprved fruit. Nte: If yu are eating the right fds fr yu in the right amunt n mst days, yu will nt need a snack. The exceptin may be wrkut days. Yu may find that 4 meals wrk best n wrkut days. If yu are requiring a snack n mst days, check in with yur bdy t determine if yu are actually hungry r if yu are stressed, bred, lnely, etc. If yu are hungry begin t mdify yur meals t include mre prtein, fat, r quantity s that yu can stay full and satisfied fr 4-6 hurs. 19

20 21-Day Detx Challenge Grcery Shpping List fr Level 1 Prtein Seafd Meats Pultry Other Wild Salmn Shrimp Cd Scallps Crab Tuna Grass-fed Beef Grass-fed Buffal Grass-fed Lamb Elk Venisn Free-Range Chicken Free-Range Turkey Duck Pheasant Prk Uncured Bacn Free Range Pastured Eggs Vegetables Acrn Squash Anise/Fennel Rt Arugula Asparagus Beets Bell Peppers Bk Chy Brccli/Brcclini Brccli Rabe Brussels Spruts Buttercup Squash Butternut Squash Cabbage Carrts Cauliflwer Celery Cllard Cucumber Delicata Squash Eggplant Garlic Green Beans Greens (beet, mustard, turnip) Jicama Kale Khlrabi Leeks Lettuce (bibb, butter, red) Mushrms Okra Onin/Shallts Parsnips Pumpkin Radish Rutabaga Rhubarb Snw/Sugar Snap Peas Spaghetti Squash Spinach Spruts Summer Squash Sweet Ptat/Yams Swiss Chard Tmat Turnip Watercress Zucchini Apples Apricts Bananas Blackberries Blueberries Cherries Grapefruit Grapes Kiwi Lemn Lime Mang Meln Nectarines Fruits Oranges Papaya Peaches Pears Pineapple Plum Pmegranate Raspberries Strawberries Tangerines Watermeln Fats Cking Fats Animal Fats* Clarified Butter* Ghee* Ccnut Oil Extra Virgin Olive Oil *Must be pastured r 100% grass-fed and rganic Eating Fats Avcad Cashews Ccnut Butter Ccnut Flakes Ccnut Milk (canned) Hazelnuts/Filberts Macadamia Nuts Occasinal Almnds Almnd Butter Brazil Nuts Pecans Pistachi Limited Flax Seeds Pine Nuts Pumpkin Seeds Sesame Seeds Sunflwer Seeds Sunflwer Seed Butter Walnuts 20

21 21-Day Detx Challenge Grcery Shpping List fr Level 2 Prtein Seafd Wild Salmn Shrimp Cd Scallps Crab Tuna Meats Grass-fed Beef Grass-fed Buffal Grass-fed Lamb Elk Venisn Pultry Free-Range Chicken Turkey Duck Pheasant Other Prk Uncured Bacn Free Range Pastured Eggs Vegetables Acrn Squash (limit) Anise/Fennel Rt Arugula Asparagus Beets Bell Peppers Bk Chy Brccli/Brcclini Brccli Rabe Brussels Spruts Buttercup Squash (limit) Butternut Squash (limit) Cabbage Carrts Cauliflwer Celery Cllard Cucumber Delicata Squash (limit) Eggplant Garlic Green Beans Greens (beet, mustard, turnip) Jicama Kale Khlrabi Leeks Lettuce (bibb, butter, red) Mushrms Okra Onin/Shallts Parsnips (limit) Pumpkin (limit) Radish Rutabaga Rhubarb Snw/Sugar Snap Peas Spaghetti Squash Spinach Spruts Summer Squash Swiss Chard Tmat Turnip Watercress Zucchin Fruits Apples (green) Bananas (greentipped) Lemn Lime Fats Cking Fats Animal Fats* Clarified Butter* Ghee* Ccnut Oil Extra Virgin Olive Oil *Must be pastured r 100% grass-fed and rganic (beef tallw, duck fat). Eating Fats Avcad Cashews Ccnut Butter Ccnut Flakes Ccnut Milk (canned) Hazelnuts/Filberts Macadamia Nuts Occasinal Almnds Almnd Butter Brazil Nuts Pecans Pistachi Limited Flax Seeds Pine Nuts Pumpkin Seeds Sesame Seeds Sunflwer Seeds Sunflwer Seed Butter Walnuts 21

22 21-Day Detx Challenge Grcery Shpping List fr Level 3 Prtein Seafd Wild Salmn Shrimp Cd Scallps Crab Tuna Meats Grass-fed Beef Grass-fed Buffal Grass-fed Lamb Elk Venisn Pultry Free Range Chicken Turkey Duck Pheasant Other Prk Uncured Bacn Vegetables Acrn Squash Anise/Fennel Rt Arugula Asparagus Beets Bk Chy Brccli/Brcclini Brccli Rabe Brussels Spruts Buttercup Squash Butternut Squash Cabbage Carrts Cauliflwer Celery Cllard Cucumber Delicata Squash Garlic Green Beans Greens (beet, mustard, turnip) Jicama Kale Khlrabi Leeks Lettuce (bibb, butter, red) Mushrms Okra Onin/Shallts Parsnips Pumpkin Radish Rutabaga Rhubarb Snw/Sugar Snap Peas Spaghetti Squash Spinach Spruts Summer Squash Sweet Ptat/Yams Swiss Chard Turnip Watercress Zucchini Apples Apricts Bananas Blackberries Blueberries Cherries Grapefruit Kiwi Lemn Lime Fruits Nectarines Oranges Papaya Peaches Pears Plum Pmegranate Raspberries Strawberries Tangerines Cking Fats Animal Fats* Clarified Butter* Ghee* Ccnut Oil Extra Virgin Olive Oil *Must be pastured r 100% grass-fed and rganic (beef tallw, duck fat) Fats Eating Fats Avcad Ccnut Butter Ccnut Meat/Flakes Ccnut Milk (canned) Limited Flax Seed 22

23 When t Eat Pre-Wrkut: This is ging t vary based n when yu wrkut and what yur bdy can handle. It is k t wrkut fasted if yur bdy can handle it. Fcus n prtein and fat and avid lts f fruit r carb dense vegetables. A carbhydrate rich meal will increase insulin putting yur bdy in a fat string mde. Examples f a pre-wrkut snack wuld be: tw hard biled eggs, sme turkey r chicken and a handful f macadamia nuts, r a few strips f hmemade beef jerky (can t have added sugar). I wrk ut at 10:30 AM s my pre-wrkut meal is breakfast. I aim t have prtein, nnstarchy vegetables, and a small amunt f fat (whatever is in the prtein r what I cked the vegetables with). An example may be, turkey sausage breakfast patty and 1 cup f steamed green beans. Pst-wrkut: Eat within minutes f training. Have a serving f prtein with sme starchy vegetables. Fruit is nt yur best ptin here. Examples f a pst-wrkut meal include: chicken breast, ½ cup nn-starchy vegetable, and 1/2-1 sweet ptat, salmn and butternut squash, r egg whites mixed int mashed pumpkin. Yu nly need a pst wrkut meal if perfrming high intensity interval training, strength training, r lnger duratin cardivascular exercise. If yu are walking r ding gentle yga yu dn t need t include a pst-wrkut meal. Nte: The amunt f carbhydrates t be cnsumed pst wrkut is ging t depend n yur fat lss gals. If yu are new t exercising and eating healthy and have a lt f bdy fat t lse just include prtein in yur pst wrkut meal. The type f wrkut I am referring t is a higher intensity wrkut that includes strength training r cardivascular endurance. If yu are walking r taking a light r restrative yga class yu d nt need t wrry abut pre/pst wrkut nutritin. Meal Timing: Strive t eat 3 meals a day and avid snacking if pssible. This bviusly changes n the days yu engage in high-intensity exercise. Yu might als need t break the rules if yu wrk exceptinally lng days r have an exceptinally active metablism. In that case yu may end up eating 4 meals per day. The main bjective is t leave 4-5 hurs in between meals t allw yu digestive system t functin prperly as well as keep leptin levels nrmalized. Leaving 12 hurs between yur last meal ne day and yur first meal the next day can als give yur digestive system a muchneeded break. Ideally yur last meal f the day wuld be at least 2 hurs prir t bed. Each meal shuld be designed t hld yu ver until the next, taking away yur desire t snack. As yur bdy starts t use mre fat fr energy yu will experience less between-meal cravings, energy slumps, and brain fg. In general avid snacking between meals as this can disrupt the nrmal functining f leptin, insulin, and verall yu may end up eating mre. It will take yu sme time t gauge hw much and what the right types f fds t eat at each meal are. I am still wrking n it. S, 23

24 in the case that yu maybe didn t eat enugh at ne particular meal r nt enugh fat t keep yu satisfied instead f getting cranky, tired, r hungry have a snack that is prtein and fat based. Dn t just snack n veggies r fruit alne. Examples wuld include: 2 hard-biled eggs & veggies, celery & nut butter, r chicken/turkey and vegetables. Hw Much t Eat This is tricky, as it will vary fr everyne In the infrmatin belw I will give yu guidelines, hwever, the best thing yu can d fr lng-term success is eat when yu are hungry and stp when yu are full. Yur bdy is cnstantly sending/giving yu signals mst f us are just t busy, stressed, r ut f tuch t pay attentin t them. Prtein: A meal ideally includes 1 palm-sized prtin f prtein fr females and 2 palm sized prtins fr males. If yu are a female, aim fr grams f prtein at each meal. If yu are a male, aim fr grams. One unce f meat cntains rughly 7 grams f prtein, 1 egg is rughly 7 grams. Ladies yu need t eat 2-3 eggs at a sitting nt just ne! This may vary n days that yu are mre active thugh, listen t yur bdy and if yu need t eat mre r less DO IT!!! Prtein is the fundatin t yur meals and is what will keep yu full/satisfied until yur next meal. If yu are finding that yu are hungry 1-2 hurs after eating, chances are yu are NOT eating enugh. Vegetables: Fill the rest f yur plate r bwl with vegetables. Aim fr 2-3 servings f nnstarchy vegetables at each meal. One serving = ½ cup cked, 1 cup raw, r 2 cups f salad greens. Fr mre variety eat 2 different kinds f vegetables at any given meal. An entire plate f steamed kale r greens beans may nt be the mst appealing. This is where spices, sea salt, and healthy fats such as ccnut il and ghee cme in. If yu rast any vegetable in ccnut il and Himalayan sea salt they taste GREAT!!! If yu are verweight r have truble regulating yur bld sugar, minimize the amunt f starchy carbhydrates at any given meal. Fr fat lss, limit starchy carbhydrates (sweet ptat, beets, butternut squash, acrn squash, parsnips, r pumpkin) fr pst-wrkut. Healthy Fats: Incrprate ne r mre fats in each meal. Mre than likely yu will ck with ne fat and yu may add anther fr flavr r texture. Fat prtins per persn, per meal are as fllws: 1-2 TBSP f ccnut il r live il 1-2 TBSP f nut butter, ccnut butter, r ghee 1-2 pen handfuls f ccnut flakes 1 clsed handful f nuts/seeds ½-1 avcad ¼-1/2 can ccnut milk 24

25 FAT IS YOUR FRIEND Fat is nt smething yu need t be afraid f FAT DOESN T MAKE YOU FAT! Fat prvides us with valuable nutritin and keeps us satisfied until ur next meal. The amunt f fat that yu cnsume at each meal will depend n yur size, activity level, and if yu need t lse weight r nt. Eating n the lw end f the range is apprpriate if yu want t decrease bdy fat and lse weight but skimping n fat will nt yield better/mre results. Fat lss is nt abut cunting calries r grams f fat, it is abut balancing hrmnes. If yu underfeed yurself yu can end up hungry all day, yur energy will likely be lw, and yu will be tired and cranky. Fruit: One t tw servings per day. Keep in mind that a whle banana is 2 servings. A small apple r pear, tw clementine, r ½-3/4 cup berries is a serving. It is ideal that yu are getting a 3:1 rati f vegetables t fruit each day, nt the ther way arund. Fruit is nt a replacement fr vegetables at a given meal. Drinking yur fruit in a juice r fruit smthie MAYBE NOT THE BEST IDEA. If breakfast is a big fruit smthie, yu may be setting yurself up fr a crash later in the day due t the quick surge in bld sugar. Yu may experience uneven energy, mre fd cravings, and/r abnrmal levels f hunger thrughut the day. Liquid calries are nt as satisfying as eating eggs, vegetables, and small piece f fruit r fds that yu have t chew and swallw. If yu have a fruit smthie fr breakfast and nthing else, yu missed ut n imprtant nutrients and calries frm prtein and fat. Ideally yu wuld spread yur fruit servings ut during the day t avid verlading yur liver with t much fructse t prcess all at ne time. CAUTION: If yu find yurself eating fruit at the end f each meal as a sweet treat t replace dessert, yu may want t re-evaluate yur habits. This prgram is just as much abut changing/identifying yur habits as it is abut changing what yu are eating. Yu may need t change what/hw much yu are eating at each meal r create a new pst-meal rutine such as making yurself a nice ht steaming cup f tea r get utside fr a shrt walk. Often times just getting ut f the kitchen is enugh f a signal t urselves that we are dne eating. Lifestyle Mdificatins Exercise: Cntinue with yur current exercise rutine and eat t supprt yur activity level. In additin, yu may als chse t add in a cuple f shrt 10-minute walks each day r ne 30-minute walk per day. Getting utside and cnnecting with nature and mvement can help us reduce stress and imprve ur well being. This might als be a gd time t add in sme stretching r yga int yur current rutine. If yu are nt currently exercising yu may cnsider adding in a 30-minute walk each day, stretching, r yga. 25

26 Jurnaling: This may help yu keep track f yur prgress and experience during the detx. It will als allw yu t cnnect the dts f hw what yu eat and when yu eat affect yur md, sleep, prductivity, and perfrmance during exercise, etc. A meal that includes fd that wrks with yur bdy will leave yu energized (n afternn slump), full until yur next meal, craving free, mentally sharp, and with an verall sense f well being and enhanced md. Jurnaling hw yu feel 1-2 hurs after yu eat is just as imprtant as what yu are eating. Jurnaling can be a pwerful technique fr identifying what is imprtant t yu and finding sme inner guidance. Mre ften than nt, yu are strnger and smarter than yu give yurself credit fr. Studies have als shwn that jurnaling reduces stress and inflammatin and can have a prfund impact n health. Here are sme examples f questins t ask yurself while jurnaling: What can I d tday t take care f my bdy? What am I willing t let g f tday that is n lnger serving me? Hw d I feel tday? Physically, mentally, emtinally What am I grateful fr tday? Detx Bath: MY FAVORITE Aim t take a detx bath 2-3 times per week. Get the water as ht as yu can stand it. Add 2 cups f Epsn salt, 1 cup f baking sda, and 10 drps f lavender t the water. Sak fr 20 minutes prir t bed. Benefits f the detx bath include: Decreasing crtisl levels which prmtes weight lss and lwers inflammatin Increased detxificatin thrugh the effects f the magnesium and sulfur in the Epsn salts. Enhanced sleep thrugh the effects f the ht bath and magnesium. Lwered bld pressure and bld sugar levels. Increased sweating and eliminatin f txins. Additinal recipe fr a detx bath: 1/3 cup Epsn salt, ½ cup curse sea salt (Himalayan r Celtic), 2 tsp. grund ginger, and 1 TBSP fresh lemn juice. Envirnmental Txins: Minimizing txic expsure t chemicals fund in persnal care and cleaning prducts can have significant psitive impacts n ur health. Our largest detxificatin rgan is ur skin. Certain persnal care prducts may be blcking ur bdy s natural ability t detxify. Decreasing ur expsure t txic chemicals fund in persnal care and cleaning prducts als gives ur livers a break frm having t prcess and rid the bdy f these harmful substances. It may seem like t much right nw t cmpletely verhaul yur fd, persnal care prducts, fd strage cntainers, and yur cleaning prducts. AND THAT IS OK! My gal is t simply make yu aware that what yu put n yur bdy and breathe in is just as 26

27 imprtant as what yu eat. After yu have a handle n cleaning ut yur pantry, refrigeratr, and freezer yu can start t transitin the persnal care and cleaning prducts yu use. This will likely take lnger than 21 days unless yu just jump right in! It tk me mst f a year t transitin everything in ur huse. As sn as I ran ut f smething I simply didn t replace it r replaced it with a much safer/healthier alternative. If yu want a place t start pay special attentin t these key prducts: perfume, dedrant, and tthpaste. Aviding the csmetic dirty dzen is als a gd starting pint. It includes: BHA&BHT, cal tar dyes, DEA, dibutyl phthalate, frmaldehyde-releasing preservatives, parabens, parfum (fragrance), PEG cmpunds, petrlatum, silxanes, sdium laureth sulfate, triclsan. Avid dedrants that cntain aluminum. Aluminum is linked t all srts f diseases the biggest tw being Breast Cancer and Alzheimer s disease. Yu apply dedrant t the underarms, right where sme f yur lymph ndes are lcated. Lymph ndes are glands that play a huge rll in yur immune system. Accrding t Julie Gabriel, The Green Beauty Guide, when aluminum ins are drawn int the cells, water flws in; the cells begin t swell, squeezing the ducts clsed s sweat cannt get ut. Obviusly this is nt natural, sweating brings us many benefits such as clearer skin, lwers ur bdy temperature, and fights ff illness. All things that benefit ur health and increase ur detxificatin pathways. The Envirnmental Wrking Grup has named English Leather, Mitchum, Suave, Secret, Gillette, Right Guard, Sft&Dry, & Tussy as the mst txic brands f dedrant. I have t be hnest, when I switched ut my Dve dedrant I had the HARDEST time finding smething that wrked!!! Especially in the summer and fr my weekly Ht Yga class I am happy t say I have FINALLY fund a dedrant that wrks fr bth Primal Pit Stick by Primal Life Organics. Yu can purchase it HERE. Trust me n this I tried EVERY dedrant that Whle Fds and ur lcal c-p carries and nthing wrked! Or yu can make yur wn nn-txic dedrant. Try this RECIPE. Chse tthpaste that is fluride and chemical, and triclsan free. The benefits f fluride d nt utweigh the negatives. Anti-fluride campaigners pint t islated studies and anecdtal evidence indicating that expsure t fluride may be linked t thyrid prblems, bne cancers, and hip fractures. Anther chemical t watch ut fr in tthpaste is triclsan. Triclsan can als be fund in dedrant and antibacterial sap. It interferes with muscle functin, may alter hrmne regulatin, and was first registered as a pesticide. I dn t knw abut yu but I dn t want t be putting a pesticide in my muth!!! I recently started using Primal Life Organics Tth Pwder and LOVE IT! Yu can get mre infrmatin and rder it HERE. Earthpaste is anther brand that I have used in the past and like, yu can rder it frm Amazn by clicking HERE. Or if yu are ambitius yu can make yur wn tthpaste. CLICK HERE fr a recipe. Stay away frm BPA (bisphenl A); a chemical in canned fd liners and plastic fd cntainers. BPA can mimic estrgen and interfere with hrmne levels, especially thse f develping bdies. If the number n the bttm f yur fd strage cntainers is #3 r #7 it likely cntains BPA. Even if yur fd cntainers are BPA-free never put them in the micrwave t re-heat fds in r wash them in the dishwasher. All plastics cntain pssible harmful chemicals that can leach nt the fd that is in them when heated. Dishwashers 27

28 use very ht water and just like when heating these cntainers in the micrwave they can release harmful chemicals. It is best t warm these cntainers by hand in lukewarm water. Cleaning Prducts: Chse nn-txic cleaning prducts. The 8 mst txic chemicals in cleaning prducts include: phthalates, perchlrethylene r PERC, triclsan, quarternary ammnium cmpunds, r QUATS, 2-butxyethanl, ammnia, chlrine, and sdium hydrxide. Fr hmemade nn-txic cleaning recipes CLICK HERE. Sleep: Pr sleep adds t stress, interferes with prductivity, decreases immune functin, decreases prductin f grwth hrmne (needed fr fat lss), decreases leptin and increases ghrelin (hrmnes that cntrl ur appetite), and increases the risk f diabetes. Sleep cntains zer calries but has mre f an impact n ur metablism and health than what we put in ur muths. Our bdies are meant t g thrugh natural sleep/wake cycles, ging t sleep within a few hurs f the sun ging dwn and waking up when the sun rises. During the times f year when there is mre daylight we may nt need as much sleep as when there are mre hurs f darkness. Seven t nine hurs f sleep is ideal between the hurs f 9 pm and 5 am r 10 pm and 6 am. Tw hurs f sleep befre midnight is wrth 4 hurs f sleep t yur adrenal glands (yur adrenals are respnsible fr utputting crtisl which is yur stress hrmne). If yu have truble falling asleep, creating a sleep inducing bedtime rutine is imprtant. Taking a detx bath r ht shwer, dimming the lights, and aviding the cmputer and TV fr 1-2 hurs prir t ging t bed may enhance yur ability t fall asleep. If yu have truble staying asleep, yu may want t evaluate yur last meal befre bedtime r having a prtein/fat based bedtime snack t stabilize bld sugar thrughut the night. A drp in bld sugar can cause crtisl t spike waking yu up between 2-3 am. Read mre abut sleep in T.S. Wiley s bk Lights Out. A gd laugh and a lng sleep are the best cures in the dctr s bk. - Irish prverb Practice Gratitude: There is intimate relatinship between thughts, mds, brain chemistry, endcrine functin, and the ther physilgical systems in ur bdies. What this means is that what yu think abut has a direct impact n hw yu feel bth physically and emtinally. If yu increase the amunt f psitive thughts yu have each day, yu increase yur verall sense f well being as well as yur physical health. Peple wh keep gratitude jurnals n a weekly basis tend t exercise mre regularly, have fewer physical symptms, and feel better abut their lives in general. Expressing gratitude verbally each day can result in increased alertness, enthusiasm, determinatin, attentiveness, energy, and quality f sleep as well as the ability t sleep lnger. Examples f gratitude include but are nt limited t: imprtant relatinships, the ability t take charge f yur health by changing the way yu eat, things that happen t yu, things yu achieve, r things yu have dne. Yu can write dwn 1-5 things each day in a gratitude jurnal r make a list and keep it in a place yu will see it several times a day. Gratitude helps peple feel mre psitive emtins, relish psitive experiences, have better health, deal with adversity, and build strng relatinships. -Harvard Medical Schl 28

29 Dining Out & Travel Tips fr Dining Out 1. Avid ging ut t eat if pssible. Yu have much mre cntrl ver the quality f fd and hw it is prepared when yu are hme. 2. Ask questins and plan ahead. If yu have cntrl ver where yu are ging ut t eat, TAKE CONTROL. Dn t be afraid t ask if yu can g t a particular restaurant that yu knw yu will be able t have gd ptins at. Start by ding sme research n the restaurant. Have an idea f what yu are ging t rder befre yu get there. When yu are placing yur rder be sure t ask questins abut hw yur prtein and vegetables are prepared such as the ils used fr cking. 3. Order first! This will keep yu frm being tempted t waver frm yur riginal rder. Studies shw that the first persn t rder can and will set the stage fr hw the rest f the table rders. Set a gd example 4. Skip the breadbasket if pssible. It is much easier t nt cnsume any bread if yu dn t have t stare at it the entire time yu wait fr yur meal. 5. Be cautius f marinades, sauces, and breading as they likely cntain gluten, sugar, sy r ther hidden ingredients. 6. Ask fr substitutins. Mst meals will cme with sme kind f starch r grain. Ask t substitute with steamed vegetables r a salad. 7. Bring yur wn fats r dressings. If I knw I am ging t have a salad and I m nt at hme I carry Tessemae's dressing with me. Tessemae s can be rdered nline r fund at Whle Fds. Yu can als make a dressing with live il, lemn juice and a bit f salt. 8. Any restaurant yu g t can accmmdate yu asking fr a plain serving f prtein (chicken, beef, fish, prk; withut marinade, sauce, r breading), steamed/cked vegetables instead f grains & starches, and/r a salad withut crutns r dressing. If yu dn t have dressing with yu ask fr live il and lemns t make yur wn. Mst salad dressing will cntain gluten, sybean il, and/r canla il. Tips fr Travel 1. If yu are driving, prepare a few meals in advance that yu dn t mind eating cld. Travel with a cler t stre yur fd and replenish ice as needed. Examples culd be canned fish with avcad r chicken with vegetables and a fat such as ccnut il r ghee. Snacks can include: jerky (n added sugar), ccnut chips, ccnut butter, nuts and fruit depending n yur tleratin. 2. If yu can get accmmdatins with a small kitchen t prepare sme f yur wn meals that is ptimal. If nt, fds that can be kept at rm temperature include: canned fish, jerky (n added sugar), avcad, nut butter r ccnut butter packets. Yu can als make a quick trip t the grcery stre and get rtisserie chicken, salad greens, vegetables, and pssibly sme fruit t stre in the fridge. I like t travel with PaleStix r Grass-fed jerky frm Steve's Pale Kits. 3. Make sure yu eat a nutrient dense meal befre heading t the airprt r pack snacks such as the fds listed abve t hld yu ver until yu reach yur destinatin and can eat a meal. 29

30 Getting Started 1. Clean ut yur pantry and fridge: If the bad fd is nt in yur huse yu wn t be able t eat it. Yur family prbably desn t need t be eating thse prcessed fds yu have cmmitted t eliminating fr 21 days either, but if that is nt realistic then create a place fr YOUR fd. Have a special cabinet where yu will be keeping all f yur fd and arrange yur fridge s that any nn-cmpliant fds are nt within yur sight. 2. Plan One week f meals: If yu fail t plan, yu plan t fail. This is ging t take sme planning and rganizatin. Figure ut which nights yu will hme t ck dinner and which nights yu need a quicker ptin (a g-t meal r smething frm the freezer). Then plan what yu will make fr dinner the nights yu are hme. Make sure yu will have sme leftvers fr breakfast and lunch. Als make a plan fr sme breakfast and lunch ptins that are quick and easy. This will make creating yur grcery list very simple. 3. Grcery Shp: Stck yur fridge with lean prteins, eggs, and fresh fruits and vegetables. Yu may need t shp mre ften t ensure that yur meat and prduce are fresh. Fill yur pantry with cking staples such as (ccnut il, almnd meal, and a variety f spices). 4. Establish G-T Meals : Pick 2-3 meals that can be prepared in abut 15 minutes n thse nights that yu get hme late and dn t feel like cking. Our favrite is breakfast fr dinner, eggs, veggies, and bacn r prk sausage tpped with avcad. Or I will pick up a rtisserie chicken frm Lakewinds and pair with steamed veggies. If yu dn t have any veggies prepped frzen is an ptin. My last tip/suggestin here is t ck several meals n the weekend and then freeze sme. The crck-pt is yur friend!!! That is hw I d a lt f easy meals. 5. Put tgether a Game Plan: What situatins will yu be faced with ver the next 21 days? Traveling? Out t dinner? Family get tgether? If yu have a plan ging in yu WILL be successful. Yu may have t be a little bit selfish in sme f these situatins. This prgram is abslutely d-able with all f these situatins, but it will take sme planning. Offer t ck r at least bring ne dish that yu knw yu can eat. Chse activities/events that are nt centered n fd. Meet a friend fr tea, take a yga class, r get utside fr a walk. 6. Enlist yur Supprt Team: Wh will be yur supprt system thrughut this challenge? Yu always have the FR team and members. Having a slid supprt team that will nt sabtage yur effrts is critical. Yu may chse t nt spend as much time with thse wh yu feel d nt/will nt be supprtive f yur during this time. 7. Establish baselines: Fill ut yur symptm spreadsheet t establish a baseline. Cmplete yur weigh-in and befre picture at Fitness Revlutin. Yu may chse t take anther picture at hme as well. Then DO NOT get n the scale until yu cme t weigh-in again at Fitness Revlutin. This is CRITICAL! If yu dn t think yu are lsing weight quickly enugh yu will be defeated and wnder if all f yur effrts are wrth 30

31 it, THEY ARE! We all knw the scale is nt the nly way t measure prgress and success. BREAK UP WITH YOUR SCALE FOR 21 DAYS! What t Expect Days 1 t 7: Hw yu feel at first will have a lt t d with yur current diet and lifestyle. Yu will mst likely feel wrse befre yu feel better BUT I prmise yu WILL feel better. Yur experience the first 7 days will largely depend n if yu feasted befre starting this prgram. If the night befre yu pigged ut n pizza, beer, and ice cream then it is likely that yur experience the first 5-7 days will nt be a pleasant ne The mst cmmn thing peple experience is strng sugar cravings. Taking supplements such as 5 HTP and glutamine can help with this. Yu bdy and brain are desperately trying t adapt t this new way f eating. Cmmn symptms are headaches, feeling like yu have the flu, fatigue, and cnstipatin. Keep pushing the water, it will help! If cnstipatin persists please let me knw, as there are prtcls t help with this. Fr mst days 2-5 are the hardest. Yu may want t prep yur family, friends and c-wrkers s that when yu need t walk away r suddenly snap at them they understand why. By day 6 r 7 yu may feel like yu just want t sleep all day. Understand that yur bdy can n lnger rely n the cereal, bread, crackers, and prcessed carbhydrates fr energy. It is changing ver t burning fat as an energy surce and that takes time and is mre wrk than using readily available glucse. Once yu get ver this hump thugh yu will have mre energy than yu knw what t d with! Yu will mst likely experience a change in yur bdy because yu are nt blated frm the fd yu are eating. Days 8-14: This is when yu start t feel like yu have mre energy and are sleeping better at night. Remember a lt f the fds yu are n lnger eating have been wreaking havc n yur digestive system and it cannt heal vernight. Yu may still be experiencing GI distress such as: gas, blating, diarrhea, r cnstipatin. The digestive system can take mnths t heal but in the prcess cause sme discmfrt. Yu are likely eating mre vegetables and fruit than yu are used t which in itself can cause digestive issues. Try cking all f yur vegetables vs. eating them raw. Eat small servings f fruit thrughut the day versus 1-2 big servings. If eating a lt f nuts fr healthy fats that culd be cntributing t digestive upset. Switch t ther fats like avcad, ccnut il, r live il. When yu are appraching day 14 yu might start t get the feeling yu are dne with this prgram. Yu are having a hard time cming up with new menu ideas, have a scial bligatin cming up, and can nly think abut the fds yu CAN T have! This is when yu need t breath Start t think abut and evaluate the ptential psychlgical hld that certain fds may have n yu fr example bread. This may be a gd time t talk t a gd friend r jurnal abut what emtins yu experience when yu start t crave r tell yurself yu deserve a certain fd. Are yu eating ut f anger, lneliness, anxiusness, r are yu simply stressed and lking fr cmfrt? This is a gd pprtunity t evaluate hw yur emtins play int yur health and hw yu eat. Or are yu ready t eat the bread t self-sabtage? Are yu afraid f what might happen if yu successfully finish the prgram and see the amazing results and health 31

32 benefits yu deserve? When yu read this, it sunds stupid but really think abut hw many times yu have received a cmpliment r seen yur pant size g dwn nly t start ging back t yur unhealthy habits. We have all dne it! Explre what yu are afraid f because we ALL deserve t be healthy and happy Days 15-21: Mre than likely yu have mre energy, have mre mental fcus, are sleeping better, and symptms that yu had when yu started have begun t disappear. By nw yur taste buds are starting t adapt and yu are enjying the flavrs f the fds yu are eating. If yu have been relying n the same fds ver and ver again, change it up! Try a new recipe frm the manual r peruse the net fr a new way t make chicken, beef, and yur favrite vegetables. Or challenge yurself t eat a prtein surce like sardines r lamb that yu have never tried paired with a vegetable yu thught at ne pint yu despised. It is likely that ver the curse f the last few weeks yur taste buds have changed and yu n lnger require the part in yur muth frm all f the sugar, salt, preservatives, and additives fund in prcessed fds. Just because it has been 21 days DOES NOT mean yu need t re-intrduce ptentially inflammatry fds r stp the prgram. Yu can and shuld cntinue t eat this way until the symptms r gals yu set at the beginning f the prgram have changed r gtten better. If yu have been eating an inflammatry diet yur entire life r the better part f it, it will take lnger than 21 days t see maximum results. Eventually thugh yu will want t transitin int a supprtive nutritin plan that wrks fr yur bdy, mind, and life. Isn t 19 r 20 days the same as 21 days? NO!!! It s day 19 and yu find yurself ut t eat with family r wrk clleagues, and yu think, ne glass f wine isn t a big deal. I ve made it 19 days, and I feel great and haven t slipped up nce. Really there are nly 2 days left Stay the curse and hnr the cmmitment yu made t yurself when yu made the decisin t participate in a 21-day detx/eliminatin. If yu dn t fllw thrugh n that cmmitment, what is the message yu are sending t yurself? The message is smething like this: I can cmprmise the cmmitment I made t myself t imprve my health and well being and it s k. IT S NOT OK! Yu deserve mre than that! Yu deserve t feel and be the best versin f yurself that yu can be!!! A glass f wine, a piece f chclate, r a cupcake is NOT wrth cmprmising yur cmmitment t better health. It is imprtant that yu remember that. Hnr and respect yur bdy. 32

33 FAQs What abut bacn? I can t find ne that desn t cntain sugar n the nutritin label? Yu may have always been tld that bacn is bad fr yu, and if it is frm a factry farmed surce then it is a less than healthy ptin. If the bacn is frm a pastured, rganic surce then it can be used as a cndiment t add flavr t add an AMAZING flavr t dishes. US Wellness Meats has a Sugar Free Bacn, CLICK HERE t purchase. If fr sme reasn I can t get the bacn frm US Wellness Meats I purchase Beeler s Bacn at ur lcal c-p, it is made frm animals that were nt given hrmnes r anti-bitics. I dn t encurage yu t use bacn as yur main prtein surce at a meal. Cautin: If yu find that yu are ging thrugh a lt f bacn each week r yu are eating it multiple times a week yu may want t re-evaluate. Yu need t determine what A LOT is t yu based n yur current health and gals. Yu dn t need t be cncerned abut the sugar in bacn likely it wn t send yu t the stre lking fr a sugary prcessed treat! The sugar listed in the ingredients is used in the cure but nt left in the end prduct. It is imprtant that yu avid bacn that cntains: preservatives such as BHA, BHT, sdium phsphates, sdium ascrbate, r anything else yu can t prnunce! What d I d if I am experiencing cnstipatin? The definitins/degrees f cnstipatin can vary, but fr general purpses, it means nt having a regular bwel mvement at least nce per day. Yu may be experiencing cnstipatin because yur bdy has t wrk harder t digest the fd yu are eating. Prcessed fds, grains, dairy, prtein pwders, etc. are already pre-digested fr us t a certain extend. When we start eating mre prtein, vegetables, and healthy fats ur digestive system is mre challenged. Try eating sme fermented fds such as carrts r sauerkraut with breakfast. Yu nly want t eat a small amunt (1-2 frkfuls). Yu culd als drink 8 unces f kmbucha, which is a fermented tea. Increasing yu fat intake with ccnut il r avcad may als help. Yu can als try increasing the amunt f starchy carbhydrates yu are eating. Fr example, n Level 1 r 3 adding in a ½ sweet ptat may be helpful. Or n Level 2 eating a bit mre butternut squash r ther starchy vegetable. If all else fails yu can supplement with magnesium citrate in the evenings. Take tw t fur mg capsules r a liquid magnesium supplement. I take a TBSP f THIS ONE mst evenings. If yu experience lse stls reduce yur dse r stp cmpletely. Taking a Detx Bath several nights in a rw may als help, as yu will be absrbing the magnesium frm the Epsn salts thrugh yur skin. 33

34 Taking mg f buffered ascrbic acid (vitamin C) capsules nce r twice a day will help with detxificatin, inflammatin, and cnstipatin. If yu are still experiencing issues please reach ut t me as we need t take a deeper lk at what may be ging n. What can I eat if I am experiencing an afternn slump arund 2-5pm? All I want is CARBS! Mre than likely if yu are experiencing an afternn slump then it has smething t d with yur nutritin earlier in the day, yur sleep, r yu have pr adrenal functin. T avid an afternn slump, first, ensure that yu are eating enugh at each meal. Secnd, evaluate if yu are eating enugh prtein and fat at breakfast. Yur first meal f the day really sets the stage fr bld sugar regulatin, if it cntains t many carbhydrates yu will have a hard time fighting ff cravings later in the day. Many peple make the mistake f eating mre carbhydrates than their bdies can handle and they experience hypglycemia (lw bld sugar). Please keep in mind the amunt f carbhydrates a persn can handle is specific t them, their activity levels, and their gals. Hwever, mst peple find that they feel gd eating between grams f carbhydrates a day. On sme days when activity levels are higher eating between grams may be apprpriate. Getting 7-9 hurs f quality uninterrupted sleep is imprtant in managing hrmnes levels that affect ur cravings and bld sugar regulatin thrughut the day. If yu are finding that yu are waking up between 2-4 am each night then mre than likely yu are suffering frm irregular bld sugar and/r a frm f adrenal fatigue. If yu wuld like t test yur adrenals r have questins abut this please cntact me. Putting a gd bedtime rutine in place and aiming t fall asleep befre 10pm is crucial fr yur health and well being. Lw adrenal functin can cause yu t want t take a nap every afternn between 2-5pm. Trust me, this was my life fr quite smetime until I tested my adrenals and fllwed a prtcl t heal them. As I stated earlier if yu think this may be an issue fr yu and yu wuld like t learn mre r test yur adrenal functin please let me knw. T fight sugar r carbhydrate cravings in the mment the easiest thing yu can d is place 1 gram f glutamine under yur tngue. Glutamine is an amin acid that will prvide yur brain with quick glucse and curb yur cravings. My wrkuts are suffering shuld I eat mre carbhydrates? Maybe, but nt necessarily Yur bdy will g thrugh sme transitin at first as it may be used t having sugar available fr quick energy. This isn t necessarily a gd thing because we knw that fat is a mre efficient fuel surce fr ur bdies. Yu will eventually run ut f glucse (sugar) but yu will never run ut f fat. Therefre, yu want t be a gd fat burner, especially if yu have extra bdy fat t lse. It is nrmal t feel that fr the first week r s that yu can t wrkut with as much intensity as yu are used t. In fact, because yur bdy is detxing this may be a gd time t scale back the intensity f yur wrkuts. 34

35 It is ideal that yu eat a serving f dense carbhydrates in the meal fllwing yur wrkut such as sweet ptat, butternut r acrn squash, pumpkin, etc. But fr fat lss fcus n getting the rest f yur carbhydrates during the day frm nn-starchy vegetables. Mst f us are nt active enugh t require much mre than that. When and hw many carbhydrates yu eat is smething yu will have t experiment with and change and tweak vertime based n yur activity levels and specific gals. 35

36 I ve Finished! Nw What? 1. Fill ut the symptm spreadsheet. 2a. Cntinue the prgram. OR 2b. End the Prgram, Reintrduce fds, and Keep Yur Healthy Lifestyle If yu knw that yu feel better and WILL experience a reactin t gluten, dairy, etc. then it shuld g withut saying dn t reintrduce that fd. JUST STAY AWAY FROM IT. That als ges fr fds that yu can nw g withut that yu knw are less healthy fr yu (cnventinal dairy prducts, refined grains, and prcessed fds). Reintrductin Prcess: It is VERY imprtant that yu d nt g right back t eating the way yu were befre yu started this prgram. If yu d yu will mst likely feel wrse than when yu started and/r get VERY sick and erase any prgress yu made twards a healthier bdy. WHY? When yu eliminate inflammatry fds that may be causing a reactin in yur bdy the antigens these freign particles prduce dramatically decrease r drp-ff. But the antibdies that have been created can take several mnths t be eliminated by the bdy. S when yu eat bread r drink milk after having eliminating them these antibdies gang up n the freign particles causing an inflammatry reactin. Healing a leaky gut can take mnths if nt years REMEMBER yu did nt get t the place yu are vernight yu can t expect t return t ptimal health in 21 days. If yu are still experiencing symptms f leaky gut I wuld advise that yu cntinue t stay away frm gluten, grains, dairy, crn, sugar, alchl, caffeine, and sy. Yu will want t cntinue t heal the gut by including bne brth, gelatin, practicing self-care & stress management, and supplementatin such as prbitics. Yu will reintrduce a different fd grup every 3 days. It is imprtant t keep a lg r jurnal f any symptms yu experience when reintrducing different fds. Yu will intrduce the fd n a particular day first thing in the mrning n an empty stmach. D nt eat mre than 1 serving f a particular fd and wait 3 days befre reintrducing anther fd. If yu dn t experience a reactin yu may want t try eating the fd again n the secnd and third day t see if a reactin appears after multiple servings. Symptms can ccur anywhere frm a few minutes t 72 hurs later. They include fatigue, jint pain, acid reflux, brain fg, md changes, headaches, pst-nasal drip, acne digestive upset (blating, gas, cnstipatin, diarrhea), sleep prblems, rashes, jint pains, fluid retentin, and mre. Anther way t track is t mnitr yur weight, if a fd is inflammatry yu will be retaining mre fluid and that can make the number n the scale g up. 36

37 DO NOT IGNORE SYMPTOMS SIMPLY BECAUSE YOU WANT TO EAT A SPECIFIC FOOD AGAIN! Reintrductin fr Level 1 & 2 1. Day 1: Dairy (cw, gat, & sheep): Keep everything else the same but eat 1 serving f dairy first thing in the mrning. If pssible cnsume yur chice f dairy by itself and eat yur regular meal minutes later. That way if yu have a reactin yu will knw that it was the dairy and nt the cmbinatin f the dairy and whatever else yu eat. Fr example eat an unce f grass-fed rganic cheese. Test dairy separately as yu may react t milk but nt cheese r ygurt. Yu may als discver that yu can handle gat r sheep prducts but nt dairy frm cws. If yu have a reactin right away then stp eating dairy. Yu may need t cut it ut cmpletely fr 3-6 mnths and then nly eat it every 4-5 days. If yu d decide that dairy wrks with yur bdy pt fr raw grass-fed dairy prducts. Remember Organic DOES NOT mean grassfed. Or yu may decide that hw yu feel after yu cnsume dairy isn t wrth it t yu and yu chse t make it part f yur supprtive nutritin plan. 2. Day 4: Nn-gluten-cntaining grains: Keep everything else the same but eat a serving f a nn-gluten cntaining grain first thing in the mrning. An example may be sme ck quina sprinkled with cinnamn. As with the dairy, then eat yur meal minutes later. Track hw yu feel after cnsuming a nn-gluten cntaining grain and decide if r hw much yu want it t be part f yur nutritin plan. (If yu are still experiencing symptms f leaky gut r anything else I wuld encurage yu t stay away frm grains.) Any grain, gluten cntaining r nt can be an irritant t ur system (gut) r hinder ur ability t manage bld sugar because there can be sme crssreactivity with gluten. I have fund I can manage my bld sugar much better by aviding ALL grains. 3. Day 7: Gluten cntaining grains: Keep everything else the same but eat a serving f gluten first thing in the mrning. An example may be a slice f Ezekiel bread with ghee r atmeal. As befre, eat the rest f yur meal minutes later. Evaluate hw yu feel (gas, blating, fggy head, drp in energy) as well as hw yur digestin is fr the next 3 days. Decide, hw ften r if yu will incrprate gluten int yur nutritin plan. I dn t feel as if eating gluten is wrth all f the lng-term adverse effects n yur bdy and health. Hwever, that is a persnal decisin yu need t make fr yurself. 4. Day 10: Legumes: Keep everything else the same but eat ne serving f legumes first thing in the mrning. Have sme peanut butter, lentil sup, r a side f black beans. As with the ther reintrductins cnsume the legume by itself and eat yur meal minutes later. Evaluate hw yu feel and lk t decide, hw ften r if yu will incrprate legumes int yur nutritin plan. Caffeine & Alchl: These substances can be used frm time t time but be cautius as they are drugs and need t be used mderately and wisely. Mst individuals feel better and have mre energy nce they n lnger have cffee daily. Regular use f cffee can increase yur crtisl levels and deplete yur adrenals ver time. Alchl may als be enjyed in mderatin, (1-3 drinks per week). 37

38 Reintrductin fr Level 3 Nte: If yu have been diagnsed with an autimmune cnditin yu will want t stay n the Level 3 prgram fr days. 21 days is simply nt lng enugh t begin t heal the gut and reduce symptms. 1. Day 1: Eggs: Eat plain pasture raised sy-free eggs. Either hard-biled, scrambled, r ver-easy. D nt mix anything with yur eggs. Eat them first thing in the mrning and if yu still want t eat a full meal minutes later please d s. Nte: The reasn an individual may be sensitive t eggs is nt actually the eggs but that the chicken the eggs came frm is fed sy. Therefre, the egg cntains sy and may be causing the reactin. Opt fr pasture-raised eggs free f sy. Evaluate any symptms that arise and decide if eggs can be part f yur supprtive nutritin plan. 2. Day 4: Nuts & Seeds: Intrduce nuts and seeds at separate times. Sme individuals will have truble with tree nuts (walnut, almnd, hazelnut, cashew, pistachi, and Brazil nuts) but can tlerate sunflwer seeds. Eat a serving f nuts r seeds right away in the mrning and then wait minutes befre cnsuming the rest f yur meal. Nt any reactin r digestive distress. Opt fr raw nuts r better yet saked and dehydrated nuts, by ding this yu decrease the amunt f phytic acid and anti-nutrients. 3. Day 7: Nightshades: Intrduce tmates, peppers, eggplant, and white ptates separately. Yu may eat sme lightly sautéed peppers r sliced r diced tmates first. Cnsume them individually and withut ther fds first thing in the mrning. Then eat a meal minutes later. Take nte f any symptms r reactins. 4. Day 10: Begin the reintrductin utlined abve fr Level 1 & 2. Caffeine & Alchl: Cntinue t avid these substances n a regular basis. A cup f cffee here and there r a glass f wine n a special ccasin may be k but these tw substances are very irritating t the gut. If yu are fllwing the Level 3 prtcl it is likely that yu have less than ptimal health and need t avid caffeine & alchl. 38

39 Resurces Used t Cmpile This Manual It Starts with Fd by Dallas & Melissa Hartwig Digestive Health with REAL Fd by Aglaee Jacb The Ultra Simple Diet by Dr. Mark Hyman Ultra Metablism by Dr. Mark Hyman Cracking the Metablic Cde by Dr. Jim LaValle The 21 Day Sugar Detx by Balanced Bites 39

40 Symptm Spreadsheet Rating scale: 0=Never r almst never 1=Occasinally have it, effect is nt severe 2=Occasinally have it, effect is severe 3=Frequently have it, effect is nt severe 4=Frequently have it, effect is severe Symptm Befre After Difference Nausea r vmiting Diarrhea Cnstipatin Blated Feeling Belching r passing gas Heartburn Intestinal/Stmach pain Md Swing Anxiety/fear, r nervusness Anger, irritability, r aggressiveness Depressin Fatigue r sluggishness Apathy r lethargy Hyperactivity Restlessness Watery r itchy eyes Swllen, reddened, r sticky eyelids Bags r dark circles under eyes Blurred visin Headaches Faintness Dizziness Insmnia Irregular r skipped heartbeat Rapid r punding heartbeat Chest pain Aches r pain in jints Arthritis Stiffness r limitatin f mvement Aches r pain in muscles 40

41 Feeling f weakness r tiredness Chest cngestin Asthma r brnchitis Shrtness f breath Difficulty breathing Pr memry Cnfusin r pr cmprehensin Pr cncentratin Pr physical crdinatin Difficulty making decisins Stuttering r stammering Slurred speech Learning Disabilities Chrnic cughing Gagging r frequent need t clear thrat Sre thrat, harseness, r lss f vice Swllen r disclred tngue, gum, r lips Canker sres Stuffy nse Sinus prblems Hay fever Sneezing attacks Excessive mucus frmatin Acne Hives, rashes, r dry skin Hair lss Flushing r ht flushes Excessive sweating Binge eating/drinking Craving certain fds Excessive weight Cmpulsive eating Water Retentin Excess alchl intake Night Eating Frequent illness 41

42 Prduct Guide Belw, I have listed sme f the cmmn prducts that peple have had questins abut in the past and where t find them. Sme items will nt be easily fund in a traditinal grcery stre but rather at a lcal c-p r nline. GHEE- clarified butter, meaning the casein and whey have been remved. If smene has a dairy sensitivity they mst likely are reacting t either the casein r the whey prteins. Pure Indian Fds 100% Organic Ghee can be fund HERE. Purity Farms Organic Ghee can be fund at Whle Fds r yur lcal c-p. Lk fr it by the ils r in the Asian sectin versus next t the butter. Yu can make yur wn ghee with grass-fed butter. CLICK HERE fr a recipe. Ccnut Amins- a gluten-free, sy-free replacement fr sy sauce. Ccnut Secret Raw Organic Vegan Ccnut Amins can be fund HERE, Whle Fds, r yur lcal c-p. Ccnut Milk- can be a replacement fr cw s milk in recipes. Yu want t purchase canned ccnut milk as the ccnut milk in cartns cntains carrageenan. Carrageenan is a fd additive t thicken prducts especially nn-dairy alternative. It can prmte leaky gut and disrupt the endcrine system. I pt fr Natural Value, as it des nt cntain guar gum, which fr sme peple can cause digestive distress r upset. Yu can purchase it HERE. 42

43 Yu can find Native Frest (pictured belw) at Whle Fds r yur lcal c-p. It des have a BPA free can, but cntains guar gum. I als use Trader s Jes light ccnut milk if I dn t need smething as thick. It nly cntains ccnut milk and water I can t guarantee that the can is BPA free thugh Ccnut Oil yu want t lk fr Organic Extra Virgin Ccnut Oil. It has a much lighter flavr because it is unrefined and raw. Ccnut il is smething yu can buy in large quantities t save mney, as it stays fresh fr up t 6 mnths. My favrite brand is Nutiva Organic Extra Virgin Ccnut Oil. Yu can rder it HERE at a gd price. Yu will als be able t find it in mst grcery stres but buying a smaller quantity is a bit pricier. If ur lcal c-p is having a sale I stck up!!! Sunflwer Seed Butter As with any nut butter yu need lk ut fr added sugar! It is cmmn fr evaprated cane juice t be added t nut butters r anther frm f sugar. MaraNatha has Sunflwer Seed butter with simply rasted sunflwer seeds and sea salt. Yu can find it at Whle Fds r n Amazn HERE. 43

44 Dijn Mustard Cndiments are ften prducts that have hidden sugar, additives, r ther nn-detx friendly ingredients. Annie s Naturals Organic Dijn Mustard is a detx-friendly cndiment that yu can use. It can be fund at sme traditinal grcery stres, Whle Fds, and yur lcal c-p. Fish Sauce In Asian style dishes fish sauce can add extra flavr. Red Bat Fish Sauce is the brand I have fund t like the best. Yu can find it HERE. In a pinch I have used Thai Kitchen, which I picked up at ur lcal c-p. Herbal Teas All teas are NOT created equal. There may be pesticides, artificial flavring, natural flavrs, and GMOs hiding in yur favrite tea. Yu want t watch ut fr sy lecithin, natural flavrs (which can mean a lt f things), and added sweeteners. The best tea brands are Numi and Traditinal Medicinals as they are free f all the things I listed abve and d nt cntain harmful packaging. They can be fund at Whle Fds, yur lcal c-p, r nline HERE. I have seen a limited selectin f Traditinal Medicinals at Target as well. Glutamine is an amin acid that can assist in gut repair, reducing sugar cravings, and rebuilding muscle tissue. I take 5 grams daily fr gut health and will put a gram under my tngue if I am having a severe sugar craving that I knw is physical versus psychlgical. Glutamine can be pwerful in reducing sugar cravings when put under the tngue in pwder frm as it ges right t the brain and gives it the bst f energy and glucse that it 44