SPRING DETOX Quick Guide

SPRING DETOX Quick Guide

FOOD DIARY The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison. Ann Wigmore, founder of the Hippocrates Health Institute During this program, you will discover what food fuels your body and what food depletes your energy. Just because a food is healthy does not mean it is healthy for you. I suggest tracking your meals from the beginning of the program, even during Phase 1 If you have a reaction to a food, you can remove the food from your diet for 7 days and then reintroduce. If you still have a reaction, then remove that food for 3 months. Some symptoms may include: Digestive imbalances Headaches or neck pain Sinus issues or congestion Energy levels changing Skin color changing or skin rashes Interrupted sleep, inability to stay asleep Joint pain, inflammation, or swelling in the fingers Once you have a reaction to the food, write the food in a journal and document what foods cause imbalances in your body.

Some of my clients have reactions to nuts, but once they are soaked, they do not have digestive issues while others cannot eat them at all. The same applies to beans, grains or some of the more common foods like shellfish or eggs. Take a deep breath. This program is NOT about deprivation. This program is about helping you to listen to your bodies signals. HERE ARE TIPS TO GET YOU STARTED: PHYSICAL symptoms are bodily sensations. 1. CLUES FOR IMBALANCE: headaches, stomach pain, muscle cramps, coughing, fatigue, insomnia, restlessness, shakiness, muscle weakness, poor concentration, pallor. 2. CLUES FOR BALANCE: bright eyes, hunger, stamina, natural deep breathing, high energy, restful sleep, focus, alertness, strength, good attention span, good color. EMOTIONAL symptoms may be a little harder to notice. 1. CLUES FOR IMBALANCE: anxious, bored, scared, mad, sad, depressed, scattered, restless, irritable, agitated, hyper. 2. CLUES FOR BALANCE: confident, excited, energized, humorous, happy, interested, focused, calm, relaxed, easygoing, patient Adapted from Potatoes Not Prozac, by Kathleen DesMaisons, PhD

FOOD DIARY WHEN FOOD HUNGER LEVEL SITUATION COMMENTS (date, time) (preparation, how (0-5) (place, activity) (emotional, physical, much) mood) PRE-BREAKFAST BREAKFAST A.M. SNACK(S) LUNCH P.M. SNACK(S) DINNER EVENING SNACK(S) 2009 Integrative Nutrition 12/09

YOUR CLEAN EATING PROGRAM *this schedule is duplicated in the Resource Guide, as well, solely for the purpose of reinforcement Your program is divided into three phases. Here is a brief introduction to the phases, and we ll go into more detail in each individual section. Phase 1: The Pre-Clean Eating/Prep Phase 5-Day Detox Challenge During this phase, you ll prepare your body for a successful cleanse and begin eliminating foods on the Do Not Eat list. There are no meals for this phase, but you re encouraged to choose meals from your Recipe Guide. Phase 2: The Clean Eating Phase (days 1-7) During this phase, you ll begin cleansing your body by following the Suggested Meals outlined for you. You will not consume foods or drinks on the Do Not Eat list. Note: This program includes seasonal beans and seasonal pseudo-grains. If you wish to eliminate the beans or grains, I suggest exchanging for another meal or making a clean meal such as a raw salad, with a choice of protein and healthy fat. Phase 3: The Transition phase (days 8-14) During this phase, you ll reintroduce common high-allergenic foods and pay close attention to your body for symptoms that may signal an allergic reaction or food sensitivity. You ll follow the Suggested Meals outlined for you and eat from the Do Eat list, except for foods on the Do Not Eat list that will be reintroduced. DAILY SCHEDULE

This is a sample daily schedule I recommend following throughout this program: UPON RISING: Drink Lemon Water Elixir (see Recipe Guide) Do tongue scraping Dry skin brush before showering (optional) Do contrast showering Take a probiotic 45 minutes after the Lemon Water Elixir BREAKFAST: Drink a cup of green tea or caffeine free tea such as dandelion. Eat breakfast MID-MORNING: Eat snack of your choice LUNCH: Eat lunch AFTERNOON: Drink the Cranberry Cleanser (see Recipe Guide) Eat snack of your choice Write in your food diary DINNER: Eat dinner MID-EVENING: Do a castor oil pack or Epsom salt bath three times this week BEFORE BED: Write in your food diary

PLEASE NOTE: There are clean eating support tools noted in your protocol; however, you may add any additional clean eating support tools as desired, such as oil pulling, colonic, sauna, rebounding or a juice cleanse. Be sure to hydrate your body when you add additional support tools to flush out toxins. SUGGESTED MEALS & SHOPPING LIST Here are the simple ways to make sure your program is a home run: 1. You can add clean sources of protein to each meal. A list of clean sources of protein, vegetarian and non-vegetarian, are listed in the Guide. 2. I have created a sample 14-day plan with meals for Phase 2 and Phase 3. If you need to exchange a meal due to an allergy or preference, refer to your Recipe Guide for suitable swaps. 3. I have repeated meals in the sample plan to allow you to do batch cooking, as well as to make shopping and preparing a bit easier during your program. 4. Pay close attention to the NEW foods you add back in during Phase 3, which begins on day 8. 5. If you are still hungry, add soup, salad, or an extra bowl of vegetables to any entrée and remember, you can add protein to any meal. Refer to your Guide for more information about clean protein options. 6. Keep in mind that any extra soups, salads, and sweet potatoes are NOT included in your shopping lists. If you plan to include them, you ll need to add them to your list. For example, if you see and

1/2 sweet potato or and a small salad with a recipe, those are not included in your shopping list as they are optional. Dressings, snacks, protein balls, dips, and drinks are not included in your sample meal plan or shopping list. Please add 1-2 snacks per day in between meals, if needed, or have a green juice or cup of tea. DAY BREAKFAST LUNCH DINNER 1 Green Love Smoothie Strawberry Basil Salad in a Jar Roasted Veggies with Spring Greens 2 Cacao Smoothie Spinach Salad with Peas Roasted Cauliflower with pesto and Quinoa 3 Beauty Smoothie Jicama Clementine Salad Roasted Asparagus with Curried Lentils 4 Berry Smoothie Raw Spring Rolls Easy Stir Fry with Millet 5 Hot Quinoa Bowl Creamy Orange Avocado Kale Salad Creamy Orange Spinach Sautee with Quinoa 6 Kale Smoothie Strawberry Basil Salad in a Jar Vegetable Chowder with Spinach Salad and Peas 7 Creamsicle Smoothie Raw Spring Rolls Roasted Veggies with Spring Greens

SHOPPING LIST PHASE 2 DAYS 1-7 FRUITS Frozen Berries 2 cups Lemons 7 Strawberries 2 cups Oranges 4 Clementine s 2 Blueberries 1 cup Bananas 3 VEGETABLES Spinach 1 pound + 6 cups Avocados 8 Red onion ½ cup Mixed Greens 17 cups Asparagus 3 pounds Sugar snap peas 2 cups Onions 7 Carrots 7 Baby spinach 8 cups Sweet Peas 1 cup Scallions 11 Cucumber 1 Cauliflower, head 1 Romaine 1 cup Kale 1 bunch + 3 cups Jicama ½ pound Collard, leaves 4 Purple cabbage 2 cups

Broccoli 1 head + 2 cups Fennel bulb 1 Peas, frozen 2 cups Sweet peas, frozen 1 cup NUTS & SEEDS Hemp seeds Pumpkin seeds Quinoa Sesame seeds Millet Flax seeds Brown lentils CLEAN PROTEIN Add sources of clean protein as desired. See your Guide for more information. CONDIMENTS/ MISCELLANEOUS Extra virgin olive oil Coconut Oil Raw cacao Tahini Sesame oil Vegetable broth 4 cups Vegetable stock 5 cups

BEVERAGES Dairy-free milk 9 ¾ cups Coconut milk 1 cup Coconut milk, unsweetened (1) 13.5-ounce can HERBS/SPICES Cinnamon powder Garlic 2 bulbs + 13 cloves Oregano Sea salt Black Pepper Basil Dill Parsley Garlic powder Cilantro Mint Ginger powder Curry powder Ginger Vegetable Seasoning Vanilla extract

Dressings, snacks, protein balls, dips, and drinks are not included in your sample meal plan or shopping list. Please add 1-2 snacks per day in between meals, if needed, or have a green juice or cup of tea. DAY BREAKFAST LUNCH DINNER 8 Strawberry Banana Yogurt Parfait Strawberry Basil Salad in a Jar Roasted Asparagus with Curried Lentils 9 Crazy Smoothie Spinach salad with peas and feta cheese Simple Veggie Quinoa Soup 10 Ezekiel Toast with Avocado Raw Spring Rolls Roasted Cauliflower with Pesto and Quinoa 11 Chia Seed Pudding Pasta Salad Bowl Easy Stir Fry with Millet 12 Scrambled Eggs with Detox Pesto Creamy Orange Avocado Kale Salad Creamy Orange Spinach Sautee with Quinoa 13 Whole Wheat Pancakes Raw zucchini soup and jicama Clementine Salad Spring Vegetables with Pesto Soup 14 Kale Smoothie Walnut and Grapefruit Salad Roasted Veggies with Spring Greens

SHOPPING LIST PHASE 3 DAYS 8-14 (TRANSITION) FRUITS Banana 1 Strawberries 2 cups Lemons 8 Orange 2 Clementine s 2 Grapefruit - 1 Frozen berries 2 cups VEGETABLES Red onion ¼ cup Mixed greens 14 cups Avocados 7 ½ + 1 slice Asparagus 3 pounds Onions 7 Carrots 8 Kale 2 bunches + 4 cups Baby spinach 4 cups Sweet peas, frozen 1 cup Scallions 7 Cucumber 1 Zucchini 2 Yellow squash 1 Kidney beans (1) 15-ounce can Collard, leaves 2 Purple cabbage 1 cup Cauliflower, head 1 Green peas 3 cup Broccoli 2 cups Spinach 1 pound Jicama ½ pound Celery, stalks 3 Dandelion, leaves 4 Sugar snap peas 1 cup

NUTS & SEEDS Sunflower seeds Hemp seeds Brown lentils Flax seeds Quinoa Pumpkin seeds Chia seeds Sesame seeds Millet Walnuts, raw and unsalted ½ cup CLEAN PROTEIN Add sources of clean protein as desired. See your Guide for more information. CONDIMENTS/ MISCELLANEOUS Shredded coconut Vanilla Greek yogurt 1 cup Coconut flakes ¼ cup, dried Extra virgin olive oil Coconut oil Vegetable stock (2) 32-ounce boxes + 3 cups Vegetable broth 4 cups Feta cheese ¼ cup Ezekiel toast 2 slices Whole wheat pasta 2 cups Sesame oil Eggs 3 Whole wheat flour 1 ½ cups Baking powder BEVERAGES Dairy-free milk 5 ½ cups Coconut milk 1 cup

HERBS/SPICES Oregano Garlic 1 bulb + 11 cloves Sea salt Black pepper Basil Curry powder Dill Parsley Ginger Garlic powder Cilantro Parsley Mint Vanilla extract Maple syrup Honey Italian seasoning Ginger powder WHAT TO EXPECT WHEN DETOXING Do not think of your detox as purely physical. Detox can be an emotional roller coaster ride as well. While a detox is an amazing opportunity to refresh, and reset your body, it can also bring up emotions that have been dormant or ignored. As you begin to cleanse the organs in your body, your cells release not only toxins, but emotions as well. Journal Exercise: Journal about the feelings you experience during this detox. It is common to feel sadness, anger and resentment. Every morning write down your intention for the day and every evening reflect on your emotions. This record will be a great tool for you moving forward post-detox.

COMMON QUESTIONS 1. Can I exchange the meals on a specific day for another recipe in the Recipe Guide? Yes, you can refer to your Recipe Guide and exchange meals. You do not have to stick to the exact menu in the Detox section, but make sure you are exchanging meals that are equals, for example a Lunch for a Lunch and a Dinner for a Dinner. 2. I have a headache. Am I doing something wrong? No, you are not doing anything wrong. Headaches, muscle cramps feelings of nausea, tiredness and/or emotional swings, are all common effects of a detox. This is the release of toxins from your body. Ensure you are drinking plenty of water; add in some lemon and lime juice to improve liver functions. Remember that these symptoms are part of the process and they are temporary. Stay focused on your Personal Goal. I often recommend clients take a B- Complex & Vitamin C Supplements during Stage 1. Use good brands like Jarrow, Metagenics, Thorne, Garden of Life, Pure Encapsulations. 3. I am nursing. Can I still follow the detox? Yes, but make sure you are eating an additional 3-4 ounces of highquality protein (animal or plant based) at Breakfast, Lunch and Dinner. 4. I have a party to attend, what do I eat? Simple and clean eating is what this detox is all about. Try and opt for a simple and clean choice like a healthy salad with lemon and olive oil and include 3 ounces of high quality protein or avocado. 5. Can I still workout? Yes, you can still workout if you have the energy. Some people detox and have endless energy. I call this the detox high. Others detox and do not feel as energized. Since detox can cause some dehydration, simply make sure you are drinking enough water. These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.