WELCOME

 

Hello, my friend. Welcome to your Seasonal PROGRAM.

I created this program for you because you deserve it. You deserve a healthy body, glowing skin, wonderful sleep and endless energy. You deserve to look and feel beautiful. I am committed to helping you get there.

When given the right fuel, your body is able to cleanse itself and run like a well-oiled machine. But when full of toxins and waste, your body cannot take proper care of itself. When this happens, you can experience weight gain, headaches, and poor sleep, among other unpleasant symptoms.

Thankfully, your body can and will restore itself when you take advantage of what I teach you in this program. I’ll empower you with proven, ancient methods of cleansing in a plan that is easy to follow.  You’ll learn simple tools that will revolutionize the way you eat, think and live life. I will show you how easy it can be to remove toxins from your body by eating delicious foods. You’ll learn how to support your body seasonally to avoid nasty illnesses.

If you’re worried about being hungry or feeling deprived, don’t be. You will not feel deprived during any phase of this program because there are so many delightful and delicious foods that you will enjoy. I know you’ll love all the food I suggest because I have tried them all out for you!

Our emotions can be mucked up as well. Anger, frustration, bitterness, you will cleanse that as well. I will teach you how to think differently. I’ll also share with you tools to combat stress. We forget to breathe sometimes. I’ll share with you how to slow down, breathe and enjoy your present moment, no matter where you are.

No matter how busy your life is, you will be able to do this cleanse with ease. I created this program for people just like me and you – busy people who desire health in every area of life.

By the end of this program, your life will be transformed. You will be more in tune with your body and experience inner peace and happiness.  Are you ready for this kind of transformation? Let’s get started.

WHY A CLEAN EATING PROGRAM?

I briefly mentioned the word “toxins” in the last section, but you may or may not realize exactly what toxins are and why they’re so dangerous to your health. In short, toxins are a poison that when introduced into the body, cause health problems and disease.

On a daily basis, your body is exposed to over half a million poisonous toxins. Toxins are in the makeup you wear, the water you drink, the shampoo you wash with, the cereal you eat, and of course, the air you breathe. Stress is one of the biggest toxins. Stress can lead to adrenal burnout (also known as adrenal fatigue), blood sugar imbalances and a low sex drive.

Of course, the human body is created to care for itself and will naturally rid itself of many unwanted toxins. However, often times the cleansing pathways in a person do not work properly, and the toxins are stuck inside the body. For example, if the liver, which has 500 metabolic jobs, is tired or congested, toxins will not be eliminated.

As a result, you’ll experience toxic overload. You may feel and look puffy, have poor coloring, bags under your eyes, mucus in your stool, or a hormone imbalance.  Down the road, these toxins might very likely cause disease. These days, toxic overload is a huge issue for so many people.

With so much toxicity entering your body on a daily basis, your body will do everything it can to protect the organs. For example, if the liver is not functioning at an optimal level, the body will produce excess mucus to help the body with the inflammation. As the body is trying to protect itself, the toxins continue to circulate which leads to more inflammation.

Another symptom of toxic overload is weight gain and cellulite. Many of my clients are unable to lose weight despite a clean diet, and the culprits are toxins! Do you know what cellulite is? Toxins stored in fat – yuck!

This program is your opportunity to change habits, release old emotional patterns, slow down your life, and find peace and balance.  When you apply what I teach you, you’ll be able to lose those extra pounds, increase your energy and release stress. You’ll be able to live BETTER!

WHAT ABOUT SEASONAL FOODS?

Many of my clients ask me about seasonal foods. I believe Mother Nature gives us the necessary bounty we need each season to naturally cleanse our body. By cleansing seasonally, we are able to balance our hormones, purify our bodies and naturally rebuild our cells. Seasonal cleansing allows us to harmonize our bodies emotionally and physically with the earth.

Each season also gives us an opportunity to honor different organs. The Winter Solstice officially begins on December 21st and is a time to go deep within to restore your soul. Winter supports, naturally cleansing and nourishes the kidneys, bladder and adrenal system.

Although your liver works hard daily with every other organ in your divine body, the kidneys’ role in cleansing is huge because it filters out waste. In Chinese medicine, the kidneys relate to fear, and can become stressed if you have constant fear or anxiety in your life. If the kidneys are stressed and cannot filter the waste, the body will become acidic, electrolytes will be imbalanced and toxins will be expelled through the skin. This can cause swelling, rashes, and other skin conditions.

Winter also supports the bladder. If your bladder is overburdened as waste comes through your urinary tract system, you may have an overgrowth of yeast or experience chronic bladder infections.

Winter is also a time to honor your adrenal system. The adrenal glands, which sit on top of the kidneys, affect kidney function and produce important hormones including:

  • Cortisol, which helps regulate blood sugar, metabolism, and your body’s stress response
  • Aldosterone which regulates blood pressure
  • Adrenaline, which prepares the body to respond to a “fight or flight” situation

When your adrenals are stressed, you can experience:

  • A weakened immune system
  • Low stomach acid
  • Irritable bowel syndrome
  • Waking up multiple times during the night or inability to stay asleep
  • Constant sugar cravings
  • Bags under the eyes
  • Food or environmental allergies
  • Imbalances of minerals that are key for cleansing and metabolism

Some of my clients have poor sleep, lower back pain, and constant sugar cravings. If you crave sugar constantly or salt in the afternoon around 4 pm, then it is time to give your adrenals some love and attention, and the winter season is the perfect time to do so.

WHAT TO EXPECT

I created this simple program for you to easily follow in the comfort of your home. Just like any other endeavor, the more effort you give, the more you will gain in return. By giving this program your all, you’ll be able to release everything that has a negative effect on your health.

Over the next 18 days, you will change your eating and self-care habits, eliminate processed foods and learn how to combat stress and other toxins naturally. You will also learn if common allergenic foods give you energy or fatigue, which will have an enormous impact on your life. You will learn how to eat for your optimal health.

This is your unique program. Your clean eating program will be special because you are special. Therefore, you may find that you need to add more protein to your meal, exchange a meal for juice, snack in between meals or swap a few recipes on your suggested meal plan. That’s completely fine. Just be sure to remain fully present and aware throughout this entire program and enjoy this cleansing and healing experience.

Near the end of this guide, you’ll notice that I make suggestions for you each day to support yourself emotionally and physically. These are called clean eating program support tools, and will support you on an emotional and physical level. Use them as needed, especially if you have a sluggish liver or hampered digestion. They will help you release toxins and positively reframe your mind. You can also use these tools in your life after the program.

WHAT TO EXPECT

I created this simple program for you to easily follow in the comfort of your home. Just like any other endeavor, the more effort you give, the more you will gain in return. By giving this program your all, you’ll be able to release everything that has a negative effect on your health.

Over the next 18 days, you will change your eating and self-care habits, eliminate processed foods and learn how to combat stress and other toxins naturally. You will also learn if common allergenic foods give you energy or fatigue, which will have an enormous impact on your life. You will learn how to eat for your optimal health.

This is your unique program. Your clean eating program will be special because you are special. Therefore, you may find that you need to add more protein to your meal, exchange a meal for juice, snack in between meals or swap a few recipes on your suggested meal plan. That’s completely fine. Just be sure to remain fully present and aware throughout this entire program and enjoy this cleansing and healing experience.

Near the end of this guide, you’ll notice that I make suggestions for you each day to support yourself emotionally and physically. These are called clean eating program support tools, and will support you on an emotional and physical level. Use them as needed, especially if you have a sluggish liver or hampered digestion. They will help you release toxins and positively reframe your mind. You can also use these tools in your life after the program.

TIPS FOR SUCCESS DURING PROGRAM

Focus your attention on making this clean eating program an absolute success with these simple suggestions:

  1. Recipes: You can find a quick list of recipes in your At A Glance. To swap out one recipe for another, refer to the Recipe Guide.
  2. Batch Cooking: You will see that I have repeated recipes for you in your Suggested Meal Planner. This is to make planning, preparing and cooking for the next seven days simpler. Cook once, eat twice!
  3. If you are eating out or traveling during this phase, order a simple salad for lunch and dinner with your choice of approved proteins section.
  4. Add 2 tablespoons of Detox Pesto to any meal. This pesto, which you’ll find in your Recipes, is loaded with cilantro and other herbs to help the body remove heavy metals and naturally cleanse.
  5. Snacking: You have snack recipes such as protein balls and healthy dips.

Other great options for snacks during the program are:

  • Fresh fruit
  • Handful of pumpkin or sunflower seeds
  • Homemade trail mix
  • Chia seed pudding or a smoothie
  • Low-sugar protein bar or seed bar, such as Kind bar or Health Warrior Chia Bar
  • Kale chips
  • Flax crackers or another grain-free cracker
  • Cultured vegetables with dulse (sea vegetables) or kelp flakes (great support for digestion and thyroid)
  • Two tablespoons of Detox Pesto on a flax cracker (helps the body to cleanse heavy metals and naturally cleanse)

Some of my clients feel they need to extend the cleanse phase. If this is the case for you, please listen to your needs and add back in the transition foods when you feel your body is ready.

JUICING

You will find delicious juice recipes in your Recipe Guide. Juicing is wonderful for cleansing because it gives the digestive system a break. By juicing, you also benefit from optimal nutrient assimilation because your body doesn’t have to break down the food to collect the nutrients. You are also able to get all of the benefits of vegetables without all of the fiber and extra calories.

You may be tempted to purchase juices from your local health food store or juice bar. Know that you’ll save money when juicing raw ingredients at home. Depending on where you live, buying freshly squeezed juices can run up to $12 per bottle.

During your clean eating program, you may exchange a breakfast for a juice, or drink a juice for a snack as well. Do whichever best suits your body’s needs. If you do not have a juicer, add 1 tablespoon of chlorophyll, wheatgrass, or spirulina to 20 ounces of water with lemon and consume 1 to 2 times a day.

If you are going to make the life-changing commitment to juicing regularly, I recommend investing in a juicer. For a comparison of the various models available, refer to http://www.top10juicers.net


SMOOTHIES

Like juices, smoothies are also great for cleansing. When food is blended to a liquid, pre-digested state, your digestive system has a much easier job. All of the nutrients can be easily collected and assimilated.

Any blender will work, but here are suggestions to consider when choosing which blender is right for you.

  • Vitamix is a powerful blender with a very strong motor that not only blends smoothies, but can also make nut butters and even soups. However, at around $499, it is a big investment. Another option is to go to vitamix.com and purchase a reconditioned blender for approximately $350.
  • Blendtec is another option similar to Vitamix and the starting cost is about $350.
  • NutriBullet is a great alternative and costs only $99.
  • A generic kitchen blender will typically cost you around $20-$40. It will work fine for most smoothies. However, it probably won’t last as long.

THE CLEAN EATING PROGRAM

This program combines the beautiful principles of cleansing, clean eating, and the elimination diet all in one program.

The concept of the elimination diet is simple. It’s the process of eliminating allergenic and hard-to-digest foods and then reintroducing them individually to learn how your body reacts to each. This will allow you to cater your diet to your specific body and feel amazing.

Too often, humans consume food mindlessly and specific foods trigger a histamine response. This response results in fatigue, headaches, or weight gain, and these poor souls never realize the connection! You will discover a lot about yourself as you go through this process.

I want this to be easy but effective which is why there are three phases to the program. These three phases are designed to ensure that you are adequately preparing your body for the cleanse, then properly cleansing, then adding foods back in that are common allergens to gauge your response to them.

BEFORE YOU BEGIN THIS TRANSFORMATIONAL JOURNEY, LET’S COVER THE BASICS:

  1. Download your materials. Take some time to read through your guide, which has all the information you need about your program. It also includes the clean eating support tools to help reduce unwanted cleanse symptoms.
  2. Review your suggested meal plan. You have 14 days of suggested meals. After Phase 1 (the pre-cleanse/prep week) you’ll prepare foods from the suggested plan for Phase 2 (the clean eating and elimination phase), which is seven days long and Phase 3 (the transition phase), which is also seven days long.
  3. Create your shopping list. This is provided for you and is broken down by phase. You simply check off the boxes for the items you need to purchase. You will see meals repeated since batch cooking makes prepping for your cleanse easier. Cook once, eat twice!
  4. Get in the mindset of self-care, self-love and letting go of the things that aren’t serving you.
  5. Remember there is no perfect cleanse. This clean eating program is created in such a unique way that allows you to personalize it to fit your needs (i.e. adding more protein to a meal, adding snacks or swapping out meals based on your needs). Your cleanse may look different than someone else’s and that’s okay!

YOUR PROGRAM CONSISTS OF 3 PHASES:

PRE-CLEANSE/PREP (Phase1) 4 Days

CLEANSE (Phase 2) 7 Days (Days 1-7)

TRANSITION (Phase 3) 7 Days (Days 8-14)

PHASE 1: PRE-CLEANSE/PREPARE

4 Days

During Phase 1, you are preparing your body for cleansing. You will start to remove caffeine, processed foods, dairy and foods that are listed on the clean eating Do Not Eat List, which is in this guide. During this phase, you do not have suggested meals but you can prepare any of the recipes provided.

You should go shopping during Phase 1 and set your kitchen up for success. Do you need BPA-free containers or Mason jars to store your food, a blender to make your smoothies, or a juicer for fresh juice recipes? What about a food processor to make your milk?

During this time, you should also reduce toxins in your environment. Take a look at your makeup, lotions and cleaning products and review those labels. Do you see ingredients that may be toxic? Here is a simple list to refer to: http://www.ewg.org/skindeep/.

I always recommend organic fruits and vegetables. Pesticides and herbicides are highly toxic and have been known to disrupt hormones, brain function and weight loss, add an extra burden to the liver and interfere with gut health. However, if cost is a factor, look at the “Dirty Dozen” list and “Clean 15” list to understand which items you should buy organic due to level of toxicity: http://www.ewg.org/foodnews/.

I encourage you to find a local farm, CSA or join a co-op to reduce the costs of buying organic fruits and vegetables.

Are you a big coffee or tea drinker? Do you love soda? Start to reduce consumption since caffeine can add extra stress to the adrenals. I have found the easiest way to do this is to reduce coffee by half a cup per day and exchange it with decaf or an herbal coffee substitute. Drink decaffeinated tea and try mineral water with a slice of fruit instead of soda.

Phase 1 is a great time to start keeping a food diary. I have given you one to use throughout this program. However, if you have long-standing food allergies, gut trouble, or just feel funky, I encourage you to buy a journal and document your food intake in greater detail, as well as reflect on your stress levels and overall wellness each day. Your food diary will become the blueprint for your healthy life because you will see what worked for you during this program and what did not.

PHASE 2: CLEANSE

(DAYS 1-7)
Hooray, now we get to have a lot of fun!

Phase 2 is the clean eating portion of the program. I have found it’s easiest to review the clean eating Do Not Eat List to see what foods are not included in this phase of the program.

During this phase, you are alkalizing your body, drinking teas to support your adrenals and kidneys, plus incorporating daily clean eating support tools for emotional and physical well-being. It’s important to make sure that you use the clean eating support tools because your body will need extra support.

During this phase, you will eat meals from the meal plan that I share with you. If you prefer to add clean sources of protein, you should choose vegan, fish, or animal protein from the approved list in the Approved Proteins section. If you feel lightheaded or tired, make sure to ask yourself the following:

  1. Did I eat enough protein today?
  2. Did I drink enough water today?

I suggest two quarts of water per day during Phase 2 and Phase 3. You can add lemon, lime, grapefruit slices, or cucumber for flavor and alkalinity.

If you feel constipated during this phase, refer to the Clean out Your System handout for suggestions on how to increase bowel function. If you are gaining weight during this phase, look at your food diary/journal to see if a particular food is causing a histamine reaction. Look for a skin rash, itchy skin, headaches, or heartburn.

PHASE 3: TRANSITION

(Days 8-14)

Phase 3 is the transition phase. During this phase, you will add back in foods that are allergenic. Refer to your suggested meals for what foods you will be adding back in during this phase.

You may experience a reaction to these foods, and you may or may not notice. Pay close attention to how you feel physically and emotionally. Use your food diary or journal to document your food and wellness. Look for imbalances such as:

  • Weight gain
  • Digestive imbalances or mucus in the stool
  • Headaches
  • Sinus congestion
  • High or low energy levels
  • Skin color changes or skin rashes
  • Interrupted sleep or inability to stay asleep
  • Joint pain, inflammation, or swelling in the fingers
  • A dry cough or tightness in the chest
  • Lower back pain
  • Dry eyes
  • Clogged ears
  • Bad breath

Make sure to use the clean eating support tools and refer to your daily protocol during this phase to minimize cleanse reactions.

FOOD RE-INTRODUCTION SCHEDULE

DAYS 8 & 9 (DAYS 1 AND 2 OF TRANSITION):
YOU WILL BE INTRODUCING DAIRY.

Day 8: Greek Yogurt with Berries

Day 9: Mixed Greens Salads w/Goat Cheese + Simple Salad Dressing/ Simple Lemon Dressing

Day 10 (day 3 of transition):

You will be introducing eggs.

Day 10: Baked Eggs w/ Spinach

Days 11 & 12 (days 4 and 5 of transition):

You will be introducing grains.

Day 11: Ezekiel Toast w /Eggs and Avocado

Day 12: Buckwheat Pancakes

Days 13 & 14: (days 6 and 7 of transition):

You will be introducing beans.

Day 13: Bean Chili

Day 14: Bean Chili w/ Brown Rice
‎*Please refer to your Suggested Meal Planner as an additional reference.

NOTE: You can extend phase 2 if you need more time cleansing your body and you can extend phase 3 if you need to slow down the process of adding foods back in. Please listen to your body, as there is no right or wrong way when it comes to cleansing.

CLEAN EATING EAT LIST
(ALL PHASES)

  • Non-dairy milk: almond, cashew, coconut, flax, hemp and sunflower
  • All fruits and vegetables (except white potatoes, corn)
  • Healthy fats: coconut oil, flax oil, grape seed oil, almond oil, sesame oil and olive oil
  • Seeds: pumpkin, sunflower, sesame (black and white), pine nuts, hemp, chia and flax
  • Drinks: organic coffee (suggested Phases 1 and 3 only), coffee substitutes (such as chicory or root blends like Mountain Rose Herbs Herbal Coffee, Dandy Blend, yerba mate, green tea, or herbal tea), filtered or distilled water, mineral water, coconut water, lemon water elixir, fresh green juices, and smoothies
  • Sweeteners: honey, raw honey and stevia
  • Cleanse tea suggestions: Traditional Medicinals Brand – Dandelion Root Tea, Peppermint, Daily Cleansing Tea, Nettle Tea, or Smooth Move Tea – or try Chaga Tea Tincture made by Longevity Warehouse if you desire a deeper cleanse and liver support
  • Cultured foods and drinks: coconut water kefir, Kevita, Kombucha (if no candida present), fermented vegetables (homemade or store-bought)

CLEAN EATING DO NOT EAT LIST (PHASE 2)

(If you see **, then you will be adding this food back in during Phase 3)

  • Coffee
  • Sweeteners (white sugar, brown sugar, corn syrup, agave or cane juice)
  • Artificial sweeteners
  • Sugar alcohols (often found in chewing gum, like xylitol or protein bars)
  • Eggs **
  • Soy milk
  • Yeast
  • Nuts
  • Alcohol
  • Dairy products
  • Corn
  • Cheese **
  • Gluten
  • Grains (except seed like grains, low-glycemic or sprouted) **
  • Processed foods
  • Soft drinks
  • Nitrates, often found in lunch meats
  • Potatoes (except for sweet potatoes or yams)
  • Beans (except for lentils, mung and adzuki) *


THE DAILY PROTOCOL BY PHASE

PHASE 1: PRE-CLEANSE/PREP

4 DAYS
During this preparation phase, you are preparing your body for cleansing. Create space for yourself as you prepare for your cleanse.

Do tongue scraping

Drink Lemon Water Elixir (see Recipe Guide)

Dry brush your skin before you shower

Advanced clean eating support tool (optional): contrast showering for improved cleansing and lymphatic circulation

Take a probiotic


BREAKFAST:

Coffee substitute (note that if you drink coffee alone and it irritates your stomach, you can drink the coffee with your meal)

Breakfast of your choice

MID-MORNING:

Cup of nettle tea

Snack of your choice

LUNCH:

Lunch of your choice

AFTERNOON:

Drink the Cranberry Cleanser (See Recipe Guide)

Snack of your choice

DINNER:

Dinner of your choice

MID EVENING:

Drink 16 ounces of water with lemon and a dash of sea salt

Use castor oil pack 3 times this week to enhance cleansing of pathways

Take an Epsom salt bath on alternate nights when not doing the castor oil pack, if possible, to enhance cleansing pathways.


PHASE 2: CLEANSE

(DAYS 1-7)

UPON RISING:

Do oil pulling

Do tongue scraping

Drink Lemon Water Elixir

Dry brush your skin before you shower

Advanced clean eating support tool (optional): contrast showering for improved cleansing and lymphatic circulation

Take a probiotic

BREAKFAST:

Coffee substitute (note that if you drink coffee alone and it irritates your stomach, you can drink the coffee with your meal)

Breakfast of your choice

MID-MORNING:

Cup of nettle tea

Snack of your choice

LUNCH:

Lunch of your choice

AFTERNOON:

Drink the cranberry cleanser

Snack of your choice

DINNER:

Dinner of your choice

MID EVENING:

Drink 16 ounces of water with lemon and a dash of sea salt

Use castor oil pack 3 times this week to enhance cleansing of pathways

Take an Epsom salt bath on alternate nights when not doing the castor oil pack, if possible, to enhance cleansing pathways


PHASE 3: TRANSITION

(DAYS 8-14)

In Phase 3, you will add one food back every two days. You will consume that food for two days to see if you have an adverse reaction. If you feel you need to extend your transition phase, listen to your body.

UPON RISING:

Do tongue scraping

Drink Lemon Water Elixir

Dry brush your skin before you shower

Do deep breathing for 5 minutes

Take a probiotic

BREAKFAST:

Cup of organic coffee or green tea (limit to two cups per day if caffeinated)

Breakfast option of your choice

MID-MORNING:

Cup of nettle tea

Snack of your choice

LUNCH:

Lunch of your choice

AFTERNOON:

Drink Cranberry Cleanser

Snack of your choice

DINNER:

Dinner of your choice

MID EVENING:

Take an Epsom salt bath 3 times this week.

Advanced clean eating support tool (optional): Probiotic retention enema daily to support healthy colonization of colon and intestines with good bacteria

Create a vision board with pictures and inspirational quotes.

Write in your journal this week about what aspects of this program you will carry with you afterwards. Consider food you ate, clean eating support tools you used, and your emotional state in each phase.

CLEAN EATING SUPPORT TOOLS

I cannot stress how important the following clean eating support tools are. Trust me…I know life gets busy. But when you feel those unwanted symptoms, your body is sending you a clear message that it needs some support.

Using these tools will help minimize your cleanse symptoms which can be unpleasant. Don’t underestimate the value of these tools. I promise you will thank me later!

OIL PULLING

Oil pulling is by far one of my favorite tools and so easy to do. Oil pulling removes unwanted bacteria and yeast from the mouth which supports a healthy body. You can use coconut oil or sesame oil. To do this, put 1-2 tablespoons of oil in your mouth and swish the oil for 5-20 minutes. Then, spit the oil into the trash to avoid it hardening and clogging up your sink. Rinse your mouth with water and sea salt and then brush your teeth. You want to do oil pulling on an empty stomach. If you are doing both oil pulling and tongue scraping, I suggest you start with the oil pulling.

TONGUE SCRAPING

I suggest scraping your tongue daily in the morning and before bed. This method removes the mucus and toxic build-up in your mouth. Use a tongue scraper or a spoon to reach to the back of your tongue and pull forward, scraping off the white film and repeat. My favorite scraper is Dr. Tung’s Tongue Cleaner. You can buy this on Amazon or at your local natural food store.

SKIN BRUSHING

I cannot say enough about skin brushing except that it is easy and your kidneys will thank you for it. You can skin brush in the morning before your shower and at night. Skin brushing supports your lymphatic system, kidneys, and liver. It has been known to reduce toxins by 25% in the body.

How to Skin Brush:

  1. Skin brush with a dry brush (made for this purpose) before you shower or bathe. My favorite is made by Yerba Prima, available from Amazon or your local natural food store.
  2. Always brush toward your heart with the flow of the lymphatic fluid.
  3. Begin at the soles of your feet, then move up your legs brushing in a circular motion.
  4. Brush your chest and shoulders toward your heart in long strokes, then start at the fingertips and brush toward your body. Use small, circular strokes in your armpits.
  5. Move in a circular motion counterclockwise on your stomach to respect the direction of digestion and encourage cleansing.

CASTOR OIL PACK

This is my all-time favorite! Please do not be afraid by the instructions because once you master the castor oil pack you will never look back. Buy castor oil from amazon.com or your local natural food store. There are two ways to do a pack:

  1. Rub castor oil on your stomach, liver (right side) and upper abdomen. Some people prefer to soak a cloth, towel or old shirt in the castor oil, wrap the pack in plastic wrap (BPA-free preferred) and then apply over the desired organ. You can lay a hot water bottle or a heating pad on the top of the pack and relax as you release toxins for about 45 minutes.
  2. Lay on a towel and rub the castor oil on your stomach, liver (right side), and upper abdomen. Then re-apply every 15 minutes until you’ve reached the 45 minute

ADVANCED CLEAN EATING TOOLS

CONTRAST SHOWERING

This is so easy to do and requires no extra purchases! In the shower, alternate between hot and cold water to support lymphatic drainage. The hot water brings blood flow to the skin’s surface while the cold water brings blood flow inward to the organs. This is beneficial for cleansing and circulation. I recommend three minutes of hot water, one minute of cold, three minutes of hot, etc. You can repeat this for 15 minutes always finishing with cold water.

ENEMAS/COLONICS

Please do not be scared by this one! Enemas are a beautiful way to clean out toxic waste, such as bacteria and yeast, from the colon. If the colon is backed up, you will experience poor digestion, weight gain, acne and bloating.

If you prefer to have a colonic done for you, find an experienced Colon Hydro Therapist in your area. I suggest doing a home enema when you have some alone time on the weekend. They can be done in the morning upon waking, as this supports liver cleansing.

I recommend coffee enemas (best to be performed in the morning) and probiotic retention enemas (best to be performed in the evening). Probiotic retention enemas are fabulous for adding good bacteria to the colon and cleansing the intestinal wall. They are also quite beneficial for those who suffer with IBS, constipation, weight gain and headaches. A retention enema is an ideal way to bypass the digestion process where the probiotic can get damaged by stomach acid.

For more information on enemas:

Coffee enema: http://www.drlwilson.com/articles/COFFEE%20ENEMA.HTM

Probiotic retention enema:

BENTONITE CLAY

Bentonite clay, composed of volcanic ash, is known for its ability to absorb and remove toxins. Clay is magical. You can add clay to your bath or consume this powerful cleanser. If you consume clay, you must drink a lot of water afterward.

Epsom Salt Bentonite Clay Bath: Dissolve ½ cup of Epsom salt in warm water. Mix ½ cup bentonite clay in ½ cup of warm water and stir until the clay is dissolved. Add the clay to the bath and then soak for 20 minutes.

Bentonite Clay Drink: You can ingest bentonite clay, which is great for cleaning out the GI system of pathogens. Make sure you get bentonite clay that is food grade. Add 1 teaspoon to water and drink 45 minutes away from any supplements.

ONE-MINUTE MEDITATION

I know you have a very busy life, so one minute of meditation can do wonders. This meditation was created by one of my favorite Ayurvedic Doctors named Dr. John Douillard.  By doing it often, you will reset your nervous system and step away from the “flight and fight” mode we normally operate in. For more information see: https://youtu.be/BmAZb_ShnQk

AFFIRMATIONS

Affirmations can be said daily. This is a simple way to train your mind to focus on the positive. By speaking in a loving way to yourself, you set the stage for success.

Take the time to write down your affirmations this week. Close your eyes and meditate as you place your hand on your heart. What comes up for you? What affirmation will release an old pattern that is not serving you? If you need some affirmations to begin with, here are a few from the queen of affirmations, Louise Hay.

  1. “I love myself; therefore, I behave in a loving way to all people for I know that which I give out returns to me multiplied.”

2.”I only attract loving people in my world for they are a mirror of what I am.”

  1. “I am open and receptive to all the good and abundance in the Universe.”

DEEP BREATHING

I have found deep breathing to be quite effective for digestion, relaxation and clearing the mind. Simply place your hands on your belly, breathe in through your nose and then exhale through your mouth. Repeat this for 5 minutes and visualize the breath entering your body. Then, as you release the breath, visualize all negativity leaving. As you practice this in the morning or throughout your day, be mindful of your body and how your breath affects your energy.

VISION BOARD

A vision board is your gateway to inspiration. I have a vision board in my bathroom, closet, and office. It is a simple way to capture all the dreams you have for yourself and your life and turn them into a reality. Your vision board will be your personal reminder that you can create the blueprint for your life and you focus on it daily.

A vision board is made from pictures cut from magazines, printed images from the internet, and/or photographs from your life that inspire you to be the best version of yourself. You can add quotes or an image that moves your soul. Gather all of these visuals and display them together.

To begin your vision board:

  1. Think about your desires
  2. Pinpoint what truly inspires you

To create your vision board:

Get a large poster board, corkboard or wall space. Use pushpins, tape and glue to display all of your images together. Now you have one positive expression of your thoughts, goals, inspirations, ideas, and ideals.

If you are a techie, you can also look for a vision board app such as Jack Canfield’s Success Vision Board.

GRATITUDE LIST

What are you grateful for today? Notice even the smallest of things that you may take for granted. Write down at least five of the things you’re grateful for either every morning or right before bedtime. This list will encourage you to stay in a positive frame of mind and will aid cleansing.

CLEANSE YOUR SPACE

You have learned a lot about cleansing your body and now I want to talk about cleansing your space. Your home is sacred. When there is clutter in the home, especially in the winter when you’re always in the house, your energy can feel stagnant.

Take the time to de-clutter your space. I’ve found that decluttering my home has led to a decluttered mind! Look at your vision board and remember why you embarked on this quest. Cleansing your body is such a beautiful journey and you will feel even lighter and brighter when your space matches this journey.

I found the book “The Life Changing Magic Of Tidying Up” by Marie Kondo to be very helpful.


HELPFUL SUPPLEMENTAL INFO

APPROVED PROTEINS

ANIMAL-BASED (DURING ALL PHASES OF CLEANSE)

MEATS (nitrate-free & organic is best)

  • Chicken, pasture-raised
  • Turkey, pasture-raised
  • Bison, grass-fed
  • Beef, grass-fed
  • Lamb, grass-fed

FISH, SEAFOOD

  • Canned fish (sardines, anchovies, wild salmon) but look for BPA-free cans if possible
  • Fresh or frozen fish such as wild Pacific salmon or non-fatty white meat fish like Pacific cod, trout, sea bass, mackerel, Dover sole, or albacore
  • Shellfish, such as wild shrimp or scallops

*Make sure the fish you are eating is low in mercury. A list of low-mercury fish can be found here> http://www.nrdc.org/health/effects/mercury/guide.asp

PLANT-BASED

(DURING ALL PHASES OF CLEANSE)

NOTE: These are simply suggestions for vegan options.

  • Seeds: 3 tablespoons hemp seeds, ¼ cup sunflower seeds or ¼ cup pumpkin seeds
  • ½ an avocado
  • 1 cup of green peas
  • Coconut meat
  • Sprouts
  • 2 tablespoons of chia seeds
  • Nutritional yeast: 1-2 tablespoons, if tolerated
  • 1 scoop of plant-based protein powder can be added to your smoothies, soups or even mixed into a dip
  • Miso soup
  • Clean eating-approved beans: Add ½ cup mung beans, lentils, or adzuki beans to your meals. These beans are easier to digest. See below for how to soak grains for cleanse

NOTE: Grains, nuts, beans and even seeds (including flax and chia) can cause problems because they contain phytic acid. Phytic acid is a compound that comes from the phosphorous found in plants. For some people with thyroid or hormonal imbalances, too much phytic acid can inhibit the thyroid, hamper digestion and leach vital minerals from the body. Phytic acid can also interfere with digestion and metabolism. Stay in tune with your body over the next 14 days and use your food diary/journal to see how phytic acid affects your unique body.

How to Soak Grains to Remove Phytic Acid:

  1. Add the grains, beans, seeds, or nuts* to a bowl of warm or room temperature water.
  2. Add 1-2 tablespoons of lemon juice or Bragg’s raw apple
    cider vinegar.
  3. Soak the grains, beans, seeds, or nuts* for 12-24 hours.
  4. Leave the bowl sitting on your countertop.
  5. Empty the grains, beans, seeds, or nuts into a colander, and rinse at least six times to remove any remaining phytic acid.

Cook the grains, seeds, or beans as usual, or store the seeds or nuts* in your fridge for 1-2 days.

GUT HEALTH & PROBIOTICS

Did you know 80% of your immune system is located in your gut and 95% of your serotonin (happy hormone) is manufactured in your intestines? What’s more, if your digestive system is out of whack, your entire body will suffer. That makes the gut pretty important! Because it’s so important, it’s critical to keep it in the best shape possible.

Interestingly enough, the health of your gut depends on the amount of good bacteria, known as probiotics, inside of it. Probiotics are found naturally in your gut; however, the amount of good bacteria versus bad bacteria in your gut can often get out of balance.

Even birth control pills or taking an antibiotic one time can cause an imbalance. Stress, pollution, a diet high in sugar or eating too many processed foods will wreak havoc on your body’s good flora. Without good bacteria in your gut, you’ll experience:

  • Bad breath
  • Gas
  • Poor digestion
  • Irritable Bowel Syndrome
  • Chronic pain
  • Poor sleep
  • Headaches
  • Weight gain
  • Fatigue
  • Hormonal imbalances
  • Skin related issues

Nearly everyone can benefit from a probiotic supplement. I suggest taking a probiotic once a day, 45 minutes after your Lemon Water Elixir and consuming cultured vegetables or a cultured drink at each meal.

I consume a probiotic supplement daily and eat probiotic-rich foods. In your Recipe Guide, you have recipes for cultured foods and cultured drinks which are rich in probiotics. Look for a probiotic supplement with at least 15-50 billion colony-forming units (CFUs) from http://www.culturesforhealth.com/ or http://www.vitacost.com/ or at your local health food store. I feel the best probiotic’s have these important strains

  1. acidophilus
  2. longum
  3. bifidum
  4. fermentum
  5. rhamnosus

Good natural sources of probiotics include:

  • Cultured vegetables
  • Coconut water kefir
  • Coconut yogurt
  • Coconut milk yogurt or Kefir
  • Inner-eco probiotic drinks
  • Body Ecology probiotic drinks
  • Bubbie’s cultured foods
  • Cultures for Health cultured and fermented foods
  • Kombucha

FOOD COMBINING FOR OPTIMAL DIGESTION

Since strengthening your digestive system is a huge part of cleansing, I want to share another tip with you. During this clean eating program, I suggest you follow simple food combining principles. By following these simple principles, you give your body the best combination of foods for the fastest digestion. This means more energy and less bloating.

EAT STARCHES WITH VEGETABLES: Foods that are considered “starches” include grains, legumes and certain vegetables such as potatoes, corn, peas, parsnips, pumpkin, winter squash, sweet potatoes and others. Starches should be eaten alone with another vegetable or with a small amount of fat because starches require different digestive enzymes than proteins.

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

ACID AND SUB-ACID FRUITS AND VEGETABLES: You can combine sub-acid fruits such as apples, blackberries, blueberries, raspberries, cherries, nectarines, peaches, pears and plums or acid fruits such as cranberries, grapefruit, kiwi, strawberries, lemons, limes, oranges, pineapple, or pomegranate with a low-starch vegetable for optimal digestion.

Low-starch vegetables include lettuce, asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, peppers, tomatoes and others.  For a full list visit https://en.wikipedia.org/wiki/List_of_non-starchy_vegetables

WRAP UP

CONGRATS – YOU DID IT!

You have graduated and now you can take this great knowledge into the world. You have transformed your body, mind and spirit, and are about to embark on a brand new journey filled with peace, happiness, health and love. Continue to integrate all of the wonderful clean eating tools into your life so your body can be in the best shape possible.

When moving forward on your journey, remember to take time for you, listen to your body and always honor the voice within.

Remember, you are divine and there is nobody else in this world like you. I continue to discover parts of myself every time I cleanse my body and mind, and for that I am grateful.

If you feel tired, you know what to do…recharge your batteries. You deserve the best, my friend! Be selfish. Be true to your soul. Get quiet and fall back in love with you.


 

A LOVING DISCLAIMER

Drawing on my background, training, skills and life experiences, I support my clients—spiritually, mentally, emotionally and physically. I am not a medical doctor, dietitian, or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claims to any specialized medical training nor do I dispense medical advice or prescriptions.

This content is not intended to diagnose or treat any diseases. It is intended to be provided for informational, educational and self-empowerment purposes ONLY.

Please consult your doctor or wellness team if you have any questions regarding this whole foods program and then make your own well-informed decisions based on what is best for your unique genetics, culture, conditions and stage
of life.

As with most digital and print offerings from audio and eBook retailers, there are no refunds on programs or products that can be downloaded, viewed, copied or stored in an electronic format. This is an industry standard. Therefore, this program is non-refundable, so please read the full program details and FAQs before purchasing any program or product.

If you are an Institute for Integrative Nutrition (IIN) former/current/alumni student or other wellness professional that has purchased this program for your own personal use, and you decide not to use it, you agree that you cannot sell to, share or exchange any of this copyrighted material with any other IIN former/current/alumni student nor any other health and wellness professional, customer or client. This material is strictly for your personal use and benefit; therefore, no part of it can be used in any other business manner including but not limited to reselling of information within your practice. If you would like support in including a signature clean eating program within your own business practice, please contact me for additional information.

All materials are copyrighted and remain the property of their respective owners. Materials made available to the private group forums by email or any other means may not be distributed in any fashion, print or electronic, without expressed written permission from INSERT BUSINESS NAME AND YEAR.

Thank you for your professional understanding.

PLEASE NOTE: ALL CONTENT WITHIN THIS GUIDE IS BASED ON MY PERSONAL KNOWLEDGE, OPINIONS AND EXPERIENCE AS A HOLISTIC HEALTH COACH. PLEASE CONSULT YOUR DOCTOR REGARDING MEDICATIONS OR MEDICAL ADVICE.

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