Detox 360

why detoxify? …………………………………………………………… 14 homeopathic cleansing…………………………………………………… 17 detoxification program guidelines………………………………………… 23 create a daily plan………………………………………………………… 26 dietary protocols…………………………………………………………… 30 menus power breakfast…………………………………………………………… 10 power snacks…………………………………………………………… 34 smoothie recipes…………………………………………………………… 35 snacks…………………………………………………………… 36 lunch & dinner recipes…………………………………………………… 39 week one meal plan………………………………………………………… 52 detox 360 food chart…………………………………………………… …54 vegetarian menus & meal plans vegetarian recipes…………………………………………………… ……55 week one vegetarian meal plan…………………………………………… 65 week two vegetarian meal plan…………………………………………… 66 weeks three & four vegetarian meal plan………………………………… 67 detox 360 vegetarian food chart…………………………………………… 68 program management daily journal…………………………………………………… ………… 69 feedback form…………………………………………………… ……… 73 detoxify your life checklist…………………………………………………74 week 2 • basic cleanse 75 readings better beverages 76 antioxidants for cleansing 77 deep cleansing & relaxation 79 get a relaxing massage! 82 sleep, detox, & health 84 supportive therapies additional nutritional support 87 relax & enjoy your cleanse 88 what to expect during the cleansing program 89 meal plan week two meal plan 90 program management daily journal 92 feedback form 96 week 3 • deep cleanse 97 readings 98 why eat wholesome, fresh foods? 102 fats 107 good fats, bad fats 1 12 meal plan week three meal plan 1 13 program management daily journal 1 14 feedback form 118 week 4 • deep cleanse 119 readings antioxidants 120 healthy digestion 123 meal plan week four meal plan 128 program management daily journal 129 feedback form 133 conclusion 135 what's next? 136 toxicity profile questionnaire 137 reintroduction & revitalization 141 reintroduction 142 revitalization after detoxification 143 references 145 eating a healthy cleansing diet for four weeks (menus and meal plans are included) about the program the detox 360 program there are more varied demands on our health than ever before these demands have been brought on by the ever increasing pollution in our air, water, and food supply, as well as the stresses that affect our mental, emotional, and overall well being the overall effect is a "toxic cocktail" that can weaken the body and mind, making them more susceptible to disease and stress toxicity occurs from two sources, internal and external external toxicity results from environmental exposures, while internal toxicity occurs from not only the production of metabolic wastes from the body's biochemical processes, but also the hurtful (toxic) emotions and emotional memories that are stored in the psyche, which with time, can undermine our health to achieve the best results possible, it is important to address all levels of toxicity, as well as to support healthy changes in diet and lifestyle detox 360 is a specially developed detox support program that integrates four key approaches to achieve its goals these include 1\ dietary support of the body's detox processes with an emphasis on whole foods and elimination of known dietary triggers lifestyle practices that support detox elimination of toxins through stimulation of excretory organs (homeopathy) support of liver detox pathways in just four weeks, detox 3607,, participants can experience what it is like to live a detoxification lifestyle and to have a renewed sense of well being highlights of the program are education on nutrition, health, and how to maintain a new lifestyle a system for keeping track of changes and taking charge of personal health in new ways detox 360 an integrative detox system program outline \ ' at the end of the week, check off each item you have accomplished week one diet for week one (pre detoxification diet) no fried foods! cut down on alcohol and coffee substitute herbal teas chamomile, dandelion root, burdock root, milk thistle, licorice, detox, and other caffeine free teas drink at least 2 quarts of purified or spring water per day make an oil change! if not already doing so, use olive oil in salad dressings eat breakfast every day, and during week one include protein, such as eggs, chicken, turkey, or fish use the "power breakfast" meal plan for ideas on putting together your breakfasts avoid legumes, all grains (except brown rice), nightshade vegetables, dairy of all types, alcohol, coffee, sodas, and chocolate include raw nuts and seeds during one week drink one clearvitc" psf' (k84), gl" (k95), or ga" (k105) smoothie per day as a snack recipes included eat at least one other snack per day, which may be a piece of fruit, some cut up vegetables, or if blood sugar gets low, some protein with the fruit and vegetables eat a green salad every day make it with either romaine, green leaf, red leaf, spinach, kale, or butter lettuce you may use a combination of greens follow the lifestyle guidelines fill out the feedback form record any observations about how the program is working for you record any signs, symptoms, and changes in how you feel lifestyle guidelines for week one take time for lunch every day if not getting at least 7 hours of sleep, work toward sleeping longer get to bed earlier, if necessary check labels on any packaged or canned foods for sugar, fat, and food additive content readings (to be discussed in week one) setting goals detoxification program guidelines toxicity profile questionnaire create a daily plan dietary protocols homeopathic cleansing 0 diet & lifestyle guidelines why detoxify? detoxification and cleansing program week two diet for week two (first week of detoxification diet) eliminate alcohol, sodas, coffee, and caffeine avoid the following grains, beans, legumes, nightshade vegetables, nuts, seeds, dairy, chocolate, and eggs drink herbal teas chamomile, dandelion root, detox, and other caffeine free teas drink at least 2 quarts of purified or spring water per day drink one clearvite psft' (k84), gc' (k95), or cla'" (k105) smoothie for breakfast recipes included eat at least two snacks per day, which may be a piece of fruit, some cut up vegetables, or if blood sugar gets low, some protein with the fruit and vegetables eat two meals containing protein (chicken, fish, or turkey) per day protein portions should be between 3 4 oz recipes included eat unlimited fresh, organic vegetables every day these vegetables may be raw, cooked in soups, or steamed please see lists of vegetables and fruits on food charts on pages 54 and 68 eat two to three servings of fresh, organic fruit per day for example, an apple, a cup of berries, or a peach follow the lifestyle guidelines fill out the feedback form record any observations about how the program is working for you record any signs, symptoms, and changes in how you feel lifestyle guidelines for week two take time to rest and relax take cleansing baths; use epsom or sea salts if you have access to an infrared sauna, get a sauna treatment at least twice a week use a brush that is specifically designed for skin brushing, before your morning shower this will help to slough off any dead skin and to increase circulation for better cleansing sweat each day move your body each day by walking or participating in another form of exercise readings for week two (to be discussed in week two) better beverages antioxidants for cleansing deep cleansing & relaxation get a relaxing massage! sleep, detox, & health supportive therapies additional nutritional support relax & enjoy your cleanse what to expect on the cleansing program 0 week three start second week of detoxification diet follow the same diet as week two of program, except eat one meal containing organic protein (chicken, fish, turkey) per day protein portions should be between 3 4 oz drink two clearvitc" psf' (k84), gu" (k95), or (k105) smoothies per day as meal replacements eat at least two snacks per day, which may be a piece of fruit, some cut up vegetables, or if blood sugar gets low, some protein with the fruit and vegetables follow the lifestyle guidelines fill out the feedback form record any observations about how the program is working for you record any signs, symptoms, and changes in how you feel readings for week three (to be discussed in week three) water is life why eat wholesome, fresh foods? fats good fats, bad fats start third week of detoxification diet follow the same diet guidelines as week three of the program follow the lifestyle guidelines record observations about the program and what, if any, changes in your health are occurring readings for week four (to be discussed in week four) antioxidants healthy digestion conclusion of detoxification program feedback and results of your program fill out the what's next? form what are your plans for your future health? n if you would like to do a food challenge as outlined in your form, what's next?, let your healthcare professional know so that you can be monitored during the challenge fill out the toxicity profile questionnaire are there any eating or lifestyle habits you want to change after this program? celebrate your success! readings for conclusion (fill out questionnaires/form prior to conclusion) what's next? form 6 toxicity profile questionnaire conclusion program master chart week 1 \=lb, week 3 basic cleanse diet meal plan meal 1 meal replacement 2 meal replacements 2 meal replacements lifestyle targeted drainage water • water light exercise relaxation sleep • sleep • teas • teas • teas sleep rest more • rest more clearvite"' psf' clearvite'" psf" clearvite'" psf" clearvite'" psf" (k84), gl (k95), (k84), gl'" (k95), (k84), gl'" (k95), (k84), gl" (k95), cu'" (k105) cla" (k105) cum (k105) cia" (k105) 1 time a day in a smoothie, as a meal smoothie, as 2 meal smoothie, as 2 meal replacements replacements omegaco3 omegac03t'" omeat■co3'" omegaco3'" (k07) your of clearvite tm smoothie clearvite tm smoothie smoothies clssrvffetm smoothies your nutrition metacrin dx"" metacrin dx"' metacrin dx"' metacrin dv" (k10) (k10) (k10) (k10) es a 1 capsule 3 times a 1 capsule 3 times a seal) day (with each meal) day (with each meal) day (with each 1 capsule 3 times a (k67) lvr drn" (d03) (dos) before bedtime \ lmph drn" (d07) before bedtime nourish greens "' greens'" nourish greens"" nourish greens"' (k67) (k67) mix 1 scoop it mix 1 scoop into 6 oz mix 1 scoop into 6 oz mix 1 scoop into 6 oz liquid; see recipe flyer liquid; see recipe flyer liquid; see recipe flyer liquid; see a \[ take w/afternoon snack take w/afternoon snack take w/afternoon snack take w/after noon snack lvr drnm lvr drn"' lvr drn" (d03) (half dosage) 5 drops (full dosage) 10 drops (full dosage) 10 drops (full dosage) in the morning before in the morning before in the morning before in the morning before breakfast and 10 drops breakfast and 10 breakfast and 1 in the evening before in the evening before drops in the evening drops in the evening before bedtime before bedtime i homeopathic (half dosage) 5 drops (full dosage) 10 drops (full dosage kdny drnm kdny drnm kdny drn" (dos) breakfast and 5 drops in the evening 10 drops in the evening 10 drops in the evening 10 drops in the evening lmph drn" lmph drnm (half dosage) 5 drops (full dosage) 10 drops (full dosage) s (full dosage) 10 drops i in the morning before in the morning before in the morning before in the morning before breakfast and j before bedtime 5 drops in the evening 10 drops in the evening 10 drops in the evening 10 drops in the evening before bedtime \ \ may substitute super efa complex'" (k08) (flax oil) week 1 preparation phase readings menus vegetarian meals & meal plans program management \= setting goals my goal for the detoxification program is (make it specific and achievable ) here are some examples of goals that you might set for your program faithfully keep track of my diet for four weeks enthusiastically follow the program totally commit myself to the program plan ahead so that i maintain my program clear the "enemy foods" from my house so that i only eat healthy food eat like a healthy person for four weeks tips for success if your desire is to be healthy, it is important to live and eat like a healthy person this program will give you a jump start to experience healthy eating and living it will require your full commitment to the process and the program it may take some planning to make those healthy changes and allow you to stay on your program however, it can bring significant rewards 1\ plan your meals ahead of time 2\ clear the "enemy foods" from your house cookies, candy, sweet treats, packaged foods, "bad fats" (margarine, hydrogenated oils, shortening) 3\ purchase ahead of time the fresh vegetables, fruits, and meats (preferably all organic) that you will need keep emergency food with you at all times fresh fruits, cut up vegetables, protein snacks totally commit yourself to your program it takes 21 days to establish a new habit 6\ keep track of your diet and your lifestyle changes sleep habits, physical activity, cleansing baths, etc 7\ build in rewards that will keep you motivated choose those that suit you best a "spa day" after you finish your program a special meal with your family a "date night" with your significant other two hours of "doing nothing" at the end of the week setting goals questionnaire toxicity profile 1 toxicity profile the goal of this assessment is to identify those areas of your life and diet that need attention so that you are not building a toxic load, and you can improve your health by reducing your toxic burden please circle the appropriate response "y" for yes and "n" for no more than five yes answers means that you may have an increased risk of an exposure/toxic burden do you eat fast food meals at least three times per week? are you overweight? do you tend to overeat? y / n y / n y / n 4\ do you consume "sugar free" food sweetened with aspartame or other sweeteners? y / n 5\ do you regularly consume foods that contain msg (soy protein isolate, soy sauce, hydrolyzed vegetable protein)? y / n do you eat foods, especially packaged foods, that contain artificial colors? do you eat "refined carbs" at any time during the day? do you eat nonorganic produce? y / n y / n y / n 9\ do you eat fewer than 7 9 servings of fresh fruits and vegetables per day (1/2 cup servings)? y / n 10\ do you drink sodas every day or several times per week? y / n 11\ do you drink nonorganic coffee? y / n do you drink more than two cups of coffee per day? do you drink less than 8 glasses, or 2 quarts, of water per day? do you cook or reheat foods in plastic containers? do you microwave your foods? y / n y / n y / n y / n ela 16\ are you presently using prescription drugs? y / n 17\ have you ever experienced an allergic reaction to or have had side effects from any medication? y / n 18\ do you have strong negative reactions to caffeine or caffeine containing products? y / n 19\ do you currently smoke or use tobacco products? y / n 20\ have you smoked within the past 10 years? y / n 21\ have you ever used recreational drugs? y / n 22\ do you experience brain fog or drowsiness? y / n 23\ do you develop symptoms on exposure to fragrances, exhaust fumes, or strong odors? y / n 24\ do you feel ill after consuming even small amounts of alcohol? y / n 25\ have you ever been exposed to harmful chemicals (pesticides, organic solvents, etc)? (this could be one great exposure or several small exposures ) y / n 26\ have you ever been exposed to mold in your house or work environment? y / n 27\ have you ever had chemical dependence? y / n 28\ have you ever had asthma? y / n 29\ have you ever had chronic fatigue or fibromyalgia? y / n 30\ do you have allergies to environmental substances or food? y / n 31\ do you live in a house that is over 25 years old? y / n 32\ have you had recent remodeling in your house? y / n 33\ did symptoms develop after a move to a new house, workplace, or remodeling? y / n total yes answers additional questions if you have fillings in your teeth, what material are they? have you removed or replaced any fillings in the past? y / n 13 toxicity is our legacy it is no secret that we live in a world full of toxins never before in human history have we been exposed to such high levels of toxins the air we breathe, the chemicals in our foods, and the release of chemicals in our homes and workplaces all add to our toxic load therefore, on a daily basis, it is important for our bodies to break down these toxins and clear them out our detoxification organs, such as the kidneys, liver, lungs, and skin, have a lot of work to do every day to do this, they need a variety of nutrients to support the detoxification process if these nutrients are not available, the body will have a difficult time detoxifying if the detoxification process is slowed down, the toxins are not effectively eliminated when this happens, the toxins recirculate and are held in the tissues for detoxification later on as more toxins enter the body, those stored toxins do not get eliminated as time goes on, the toxins accumulate and eventually the cells are not as able to receive nutrients, and the energy factory of the cells, the mitochondria, become impaired symptoms of toxicity appear along with identifiable health issues toxicity may present with unexplained symptoms, such as headaches or migraines bitter, metallic taste joint and muscle aches nausea or vomiting poor concentration ringing in the ears brain fog circles under the eyes constipation skin rashes digestive discomfort strong body odor or bad breath weight gain excessive mucus fatigue gas, bloating health issues related to toxicity arthritis leaky gut chronic fatigue multiple chemical sensitivity fibromyalgia obesity 'symptoms may result from conditions other than toxic exposure, which may require appropriate conventional medical management and drug administration by a physician where symptoms are more frequent or severe, seek appropriate medical management how the body detoxifies detoxification is primarily performed by the liver, which has the job, along with the immune system, of identifying these foreign substances and transforming them into something harmless and preparing them for elimination the liver accomplishes this by turning these harmful toxins into water soluble intermediate chemicals then, through different metabolic pathways according to the type of toxin, amino acids, sulfu rand other natural substances bind (conjugate) to the toxins so that they can be eliminated if the nutrients needed to conjugate the toxins are in low supply, the toxins may recirculate as new toxins that are sometimes more toxic than the original substance it is not only toxins that are broken down, but also hormones, natural waste products, medications, and fat soluble vitamins some of the nutrients needed for better detoxification are sulfur (cruciferous vegetables, onions, garlic, eggs), vitamin b6 (avocado), zinc (shellfish), and protein (fish, poultry) as the toxins are being eliminated, free radicals are produced, which must be cleared as well antioxidants disarm these harmful oxidants thus, it is important to eat a variety of colored fruits and vegetables that contain compounds involved in antioxidant processes on a daily basis, especially when detoxifying effective elimination is another factor in detoxification it is through our urine and bowel movements that harmful substances are eliminated eating a good amount of fiber and hydrating with purified water every day will assist in this elimination process fiber is found in such foods as vegetables and fruits consuming at least 25 grams of fiber every day will greatly improve your detoxification capacity filtering out chlorine and the typical chemicals found in the water supply before you drink the water will lower your toxic load 1 "'when using fish, use species from locations that are less prone to toxic exposure • what can you do to improve your capacity to detoxify? here are some other ways that you can support your liver and assist the clearance of toxins limit exposure to harmful chemicals drink purified water in glass bottles, not plastic bottles, which may contain dibutyl phthalates and bisphenol a (bpa) do not heat food in the microwave, especially in plastic containers the plastic leaches into the food microwaving also significantly depletes the nutrient content of foods clean your home environment with natural cleaning agents buy materials and home accessories that are less toxic hardwood flooring that is laid without glue, organic cotton bedding, and lead free glassware use an air purifier to clear your home environment of chemicals and dust purchase a water purifier and put a filter over your faucets and showerheads eat only wholesome, organic, fresh foods in a variety of colors clean out your heater and air conditioner every season eat a balanced diet of all food groups protein, good fats, grains, legumes, vegetables, fruits, and raw nuts and seeds do not cook or fry foods in nonstick pans coated with chemicals high heat wears away the coating, which is then cooked into the foods eat liver and kidney enhancing foods beets, artichokes, dandelion greens, leafy green vegetables, cruciferous vegetables, fermented foods such as sauerkraut mental and emotional detoxification for many of us, the build up of hurtful emotions can be toxic to our psyches and to our bodies these can become chronic, and the emotional memories can literally be bound in our cells have you ever had the experience of remembering some past traumatic event and, at the same time, experiencing emotions associated with that event? have you had an emotional reaction to a situation that seemed out of character to that situation? these are examples of emotional patterns that have become embedded in our brain cells when undertaking a detoxification program, it is a good idea to cleanse the mind of hurtful thoughts and emotions in fact, conscious self examination can help us to uncover and express hidden frustrations, anger, fear, and other held in emotions and replace them with forgiveness (for ourselves and others), love, peace, and happiness your psyche and body will feel cleansed and you will heave a sigh of relief as these old, stuck patterns of functioning are released holding on to unresolved hurtful emotions can seriously compromise the long term effectiveness of any detox support program every effort should be made to resolve such issues and bring them to a healthy closure 1 m i traditionally, homeopathy is a system of health support that addresses not only the physical, but also the mental and emotional levels of health using diluted, but potentized solutions of herbs and other natural substances, homeopathic formulas are believed to have profound effects on the body they can have a subtle effect that can exert a physiological outcome with the use of homeopathy, a tiny nudge of energetic frequencies in the right direction may be all that is necessary for a health imbalance or discomfort to right itself homeopathy may also have the capacity to revitalize, strengthen, and support detoxification processes in different areas of the body the area that is most affected is the extracellular fluid that surrounds every cell this extracellular fluid and the collagen like matrix that surround the cells are the repositories of these toxins this fluid is in motion throughout the body and represents one of the most important physiological compartments for maintaining homeostasis in the body this fluid is what carries biochemical information among the cells it delivers nutrients and removes waste products from the various processes that run the body and toxins that we take in every day when there is a build up of toxins and waste products both inside and outside the cells, there is significant interference in cellular metabolism and starvation of cells this extracellular fluid, which is called the matrix, is the repository of these toxins in order to gain health, these toxins and waste products need to be extracted from this extracellular environment complex formulas with low dose homeopathic frequencies can be used to interact directly with this matrix to help eliminate these toxins they have the capacity to strengthen andd etoxifynoton lythosesystemsthatare responsi b lefordetoxification (liver, kidneys, skin, lungs, and lymphatic system), but also other organs, glands, and systems of the body ' any cleansing program should include homeopathic drainage and detoxification formulas that can help clean up the matrix, revive communication among the cells, and allow vital nutrients to restore health to the body always begin with drainage formulas, as they strengthen and support cleansing of the different organ systems by instituting drainage first, which is the most gentle approach, detoxification reactions can be minimal effective drainage can prepare the body for a deeper detoxification, as drainage formulas can help eliminate the surface toxins homeopathic cleansing drainage vs detox the term "detoxification" usually refers to the release of toxins from their binding sites however, detoxification is not completed unless the released or free flowing toxins are actually eliminated from the body the process of moving a free flowing toxin through to its final elimination is called drainage several important factors must work together to promote effective drainage improving the efficiency of elimination organs and enhancing circulation/blood flow are just two key components of maximizing drainage drainage can be stimulated through the use of certain herbal or homeopathic remedies at 1x or 2x potency, and through the improvement of the biochemical terrain of the body using targeted nutritional cofactors detoxification dislodging the toxin from its binding site in the cell toxin drainage removing dislodged toxins from the body through the filtering and excretion organs i i the toxic ping pong effect effective drainage is an essential part of a healthy body and should be a major part of any detox or cleansing program lack of adequate drainage may itself be the reason for many symptoms as the body struggles to eliminate free flowing endo/exotoxins the inability to effectively eliminate these toxins can result in their settling within the system and causing toxicity, further symptoms, and/or tissue functional degeneration if adequate drainage does not occur during detox therapy, the released toxins may end up resettling in a new site, leading to a phenomenon referred to as the "toxic ping pong effect " this occurs when the toxins are bounced around from one binding site to another without leaving the body the detox 360 program supports the elimination organs with the use of physician formulated homeopathic drainage products inherited toxicity it is becoming a more well known fact that we can be exposed to toxins, even during gestation in 2004, the environmental working group commissioned independent laboratory tests on 10 random samples, provided by the american red cross, of umbilical cord blood from babies born in u s hospitals 2 the lab tested for 413 chemicals and detected 87 different chemicals in the samples 2 the cord blood harbored pesticides, consumer product ingredients (flame retardants, cleaning compounds), and wastes from gasoline, coal, and garbage, along with heavy metals such as mercury and lead 2 many of the chemicals are known carcinogens, brain irritants, and 208 are known to cause birth defects ' children are ultimately more susceptible to the harmful effects of chemicals in even smaller amounts than those that affect adults according to the national academy of sciences, their blood brain barrier is more porous, and body systems that detoxify chemicals are not fully developed ' these chemicals are thus not properly processed and excreted our inherited toxic information can thus start at birth and carry over for a lifetime we can also have repeated exposures to toxins that add to our body's total toxic load this forces our immune and excretion systems to work hard to break down and eliminate these toxins it is important that we address this burden through deep seated cleansing through complex homeopathy, which is the only treatment that can go deep within the cells to release the bound toxins physical toxins there are many types of toxins those we are exposed to in our environments—whether indoor or outdoor—and those that are by products of our metabolism these by products include metabolic waste products from the production of energy in our body, excess hormones, metabolic poisons from incomplete digestion, infection (yeast, bacteria, viruses, and parasites), and free radicals (damaged cells) here are some of the other sources from which toxic disturbances can originate alcohol • medications chemicals in our packaged foods • pollens , drugs • smog food additives heavy metals (lead, cadmium, mercury) • smoking • trans fats (fried foods, hydrogenated oils) failing to eliminate these toxins from the body and from the extracellular matrix can lead to systemic toxicity, which ultimately results in damage to internal organs or tissues it can also lead to a compromised immune system that is unable to effectively fight more serious assaults on our health i 19 mental and emotional toxins bruce lipton, a former stanford university cellular biologist and researcher, in his seminal work, "biology of belief," has shown through his experiments that genes don't control our destiny 4 he found that our emotions and beliefs control our genes, and therefore, the expression of our cells 4 according to lipton, our beliefs, positive or negative, affect genetic activii and alter our genetic code 4 ' he is not the only one who has demonstrated the correlation between our emotions and our health more and more scientific data are accruing to show the effect that emotions have on our health particularly our immune system lower levels of natural killer cell activity have been seen with states of depression and stress 5 interleukin 6, a cellular immune messenger and inflammatory chemical, is increased during a stress response as the stress becomes chronic, il 6 increases allergic responses remember, the stress response is activated in the limbic system of the brain, which is the seat of our emotional responses toxic (hurtful) emotional memories as children, our limbic systems are highly activated thus, as a child you may have perceived an event as stressful and registered an emotional response recorded not only in your memory but somewhere else in the body as an adult, if you recall that event, you may notice that the memory brings on symptoms in certain areas of the body in fact, toxic emotional memories that are held within the body may begin to impede the healthy flow of the electrical system of the body as they become embedded deep into the emotional system think of these toxic memories as roadblocks to the healthy functioning of the body if you have ever had a chiropractic treatment or a massage, you will understand this phenomenon as your body relaxes and comes into balance, the stress of the emotional roadblock may be released our health problems go deeper than just the physical 20 external electromagnetic field disturbances 1 our world is full of energetic and electrical frequencies our own bodies are just a mass of vibrating fields of energy that is why when we are exposed to external frequencies, this exposure can then disturb the frequency balance in our bodies there are some who believe that these frequencies run our bodies as they inform our cells, organs, and biochemistry on how to function and interact the earth's magnetic field exerts a powerful effect on our health, as gravity is what keeps us bound to this earth high voltage cables, computers, televisions, electric outlets, x rays even the sun's radiation—can have powerful effects on us it is not just one exposure to these energy disturbances that we experience we are bombarded every day with these frequencies we are all familiar with the damaging effects the sun's rays can have on our health from excessive exposure we all know that significant radiation exposure (x rays and nuclear accidents) can have disastrous consequences however, are we aware how this daily cumulative exposure to these electromagnetic fields can damage our health? it is important to be cognizant of the amount of exposure we receive on a daily basis how much time do we spend in front of a computer each day? el do we live near high voltage cables? do we have a television in our bedroom and leave it on at night? do we constantly have a cell phone attached to our ear? are we exposed to high decibels of sound? have we been through radiation therapy? sources of toxic disturbance inherited toxic information (miasms) mental/emotional toxins disease forming belief system genetic disorders inherited toxins emotional/ physical traumas negative/hurtful subconscious learned negative habit patterns physical toxins external energy field disturbances uric acid metabolic by products, etc metabolic waste geopathic stress earth's magnetic field free radical waste dysbiosis, incomplete high voltage cables digestion from poor food digestive waste electromagnetic electrical outlets combining, or an over worked digestive system electronic devices other sources radon, heavy metals natural environmental pollutants pollens, plants, etc radiation nuclear radiation < ultraviolet radiation other sources petrochemicals frequency disturbance color frequencies man made pollutants sound frequencies pesticides other sources preservatives smog viruses bacteria biological organisms and their by products parasites fungi residues of medicinal and recreational drugs toxic disturbances can originate from many sources this diagram shows some of the known sources that have been found to cause energetic and biochemical disturbances in the human system detoxification program guidelines support your health with detoxification the body does its best to maintain a balance so that all of the systems and organs function at their optimal level however, because of diet, injury, lifestyle choices, etc, we gradually move out of balance, which results in the accumulation of acids and toxins in the fat, tissues, and organs of the body therefore, to regain balance and maintain optimal health, the body must rid itself of these harmful substances that get stored in the tissues the body naturally detoxifies every day, but because we are exposed to such an onslaught of toxins on a daily basis, our detoxification system (lungs, liver, kidneys, skin, and lymphatics) becomes congested to make certain that this build up of toxins is eliminated, it is often necessary to help the process along and support the natural detoxification and cleansing process with a specialized program when you have a good nutritional program in place that can balance and nourish your body, you help the body to naturally detoxify going through periodic detoxification and cleansing programs is a great way to lighten the body's load of toxins and support the healthy function of our detoxification system it is also a great way to support health for life we suggest undertaking a detoxification program twice a year, preferably during the spring and autumn always cleanse under the supervision of your healthcare professional goals of the detoxification support program support the body's elimination systems lungs, liver, kidneys, skin, and lymphatics avoid toxins from foods and eliminate most well known dietary triggers nourish your body with wholesome, vital foods take time to relax and nurture yourself kick start any health program to start the process of rebalancing the body you may even feel better than you have in years! 23 week 1 dietary suggestions plan your meals ahead of time and eat often so that your energy and blood sugar remain stable cut down on alcohol and coffee substitute herbal teas chamomile, dandelion root, burdock root, milk thistle, licorice, detox, and other caffeine free teas drink at least 2 quarts of purified or spring water per day eat three meals containing protein (eggs, chicken, fish, and turkey) per day protein portions should be between 3 4 oz eat unlimited fresh, organic vegetables per day vegetables may be eaten steamed or raw the nightshade vegetables—tomatoes, potatoes, eggplant, and all peppers—are to be avoided, throughout the program, unless otherwise advised by your healthcare professional eat two to three servings of fresh, organic fruit per day combine with a source of protein for better blood sugar regulation consume one clearvitc" psft" (k84), gi " (k95), or cla'' (k105) smoothie per day as a snack snack on vegetables and fruit throughout the day if you experience low blood sugar symptoms, eat protein along with the vegetables and fruit if not already doing so, use olive oil in salad dressings take at least three cleansing baths each week during the cleansing program exercise, move your body, and sweat each day if bowel elimination is problematic, check with your healthcare professional for the best recommendations 1 24 cleansing plan week 2 plan your meals ahead of time and eat often so that your energy and blood sugar remain stable eliminate alcohol, sodas, coffee, and caffeine avoid the following foods chocolate, grains, dairy, nuts, seeds, legumes, and eggs drink at least 2 quarts of purified or spring water per day eat two meals containing protein (chicken, fish, turkey) per day protein portions should be between 3 4 oz consume one clearvitc' psf" (k84), gl"" (k95), or ga' (k105) smoothie per day as a meal replacement eat unlimited fresh, organic vegetables per day vegetables may be eaten steamed or raw the nightshade vegetables—tomatoes, potatoes, eggplant, and all peppers—are to be avoided, unless otherwise advised by your healthcare professional eat two to three servings of fresh, organic fruit per day combine with a source of protein for better blood sugar regulation snack on vegetables and fruit throughout the day if you experience low blood sugar symptoms, eat protein along with the vegetables and fruit you may use olive oil vinaigrettes take at least three cleansing baths each week during the cleansing program exercise, move your body, and sweat each day if bowel elimination is problematic, check with your healthcare professional for the best recommendations weeks 3 and 4 continue with cleansing dietary program as already outlined in week 2, except eat one meal containing protein (chicken, fish, turkey) per day protein portions should be between 3 4 oz consume two clearvitc" psf' (k84), gl" (k95), or clar" (k105) smoothies as meal replacements per day during the first few days of your cleansing program, you may experience some detoxification symptoms such as aching, tiredness, and a general malaise if so, increase your water intake and take baths to clear the toxins that may be causing these symptoms adjust doses of homeopathic products upon the advice of your healthcare professional for the first week, you may also experience ups and downs with your energy after the first week, your energy should increase by the end of your detoxification program, be prepared to experience a greater degree of vitality do not use any food to which you have a known allergy or sensitivity of any kind, despite recommendations in the program if any food makes you feel worse, stop eating it and discuss with your healthcare professional 25 \ , the key to your success in managing your program is to effectively integrate healthy eating into your daily routine what will keep you on track is planning your meals ahead of time and to have healthy food choices available establishing a daily routine and schedule of eating will also be crucial to your success look over the suggested meal plans and see what sources of protein, vegetables, and fruits are included make a list of the foods that you will need for each week in order to maintain the freshness of the food, plan to shop at least two times a week during the program look at your schedule to ascertain the timing of your meals and to see when you need to prepare food ahead of time and what meals you can put together as needed if you plan to eat out during the detoxification program, make the best choices on the menu that fit the program guidelines for example, choose a salad or steamed fresh vegetables along with a source of protein, if it is available on the menu, or find a restaurant that has healthy choices here are some other suggestions for streamlining your meal preparation and for increasing the enjoyment of your food purchase your protein sources ahead of time and freeze what you will need over the course of your program choose organic foods over conventionally grown foods to lower your toxic load if organic foods are not available, then wash your fruits and vegetables with a "fruit and vegetable" wash that can be found in most grocery stores • make meals as simple as possible uses spices such as garlic, oregano, basil, sage, thyme, rosemary, and turmeric to not only enhance the flavor, but also to increase the health benefits of your meals use freshly made salad dressings as marinades and as an addition to a healthy salad, such as olive or sesame oil and balsamic, tarragon, or rice wine vinegar (see recipes, page 48 51) buy your produce at farmers' markets if possible the food is fresh and seasonal prepare snacks ahead of time and keep cool in a vacuum packed container to make this detoxification program easy to follow, you could create a daily plan that includes the meal plans, the cleansing smoothies, and the supportive nutritional supplements here is a sample of how you can effectively manage your day and include healthy eating and lifestyle choices as indicated in your detoxification program daily plan example week 1 • preparation phase upon rising drainage support 5 drops of each formula under the tongue wait 15 minutes, then drink 8 oz of warm water with freshly squeezed lemon juice exercise for up to 30 minutes breakfast 2 scrambled eggs, 1/2 to 1 cup brown rice, almond milk, an orange metacrin dxt" (k10) (1 capsule) snack clearvitc" psfi" (k84), gl'" (k95), or cla''' (k105) smoothie (see recipes, page 35 ) lunch green salad, roasted chicken, baked yam 6 oz detox or herbal tea metacrin dxt" (k10) (1 capsule) snack almond butter on celery sticks mix nourish greens"' (k67) in 6 oz of liquid (may include cranberry, apricot, or pineapple juice) take a break before dinner 6 oz of water after work or before preparing dinner dinner baked salmon with avocado and mango salsa (see recipe, page 42 ) steamed broccoli and cauliflower (drizzle a vinaigrette dressing over the vegetables ) metacrin dv" (k10) (1 capsule) bedtime epsom salt bath drainage support 5 drops of each formula under the tongue reminder drink at least 2 quarts of purified or spring water per day daily plan example week 2 • basic cleanse upon rising drainage support 10 drops of each formula under the tongue ■ wait 15 minutes, then drink 8 oz of warm water with freshly squeezed lemon juice exercise for 30 minutes breakfast clearvitc" psfrm (k84), gi " (k95), or cla'' (k105) smoothie (see recipes, page 35 ) ■ metacrin dv" (k10) (1 capsule) snack fresh fruit (optional 2 oz of protein) 6 oz of water lunch turkey meatball soup and beet roll ups (see recipes, pages 40 and 36 ) 6 oz detox or herbal tea metacrin dv" (k10) (1 capsule) snack yam mash dip and cut up vegetables (optional 2 oz of protein) mix nourish greens"" (k67) in 6 oz of liquid (see recipe flyer ) before dinner 6 oz of water after work or before preparing dinner dinner chicken pesto and green salad (see recipes, pages 41 and 43 ) metacrin dx"' (k10) (1 capsule) bedtime shower or bath with salt scrub drainage support 10 drops of each under the tongue reminder drink at least 2 quarts of purified or spring water per day daily plan example weeks 3 4 • deep cleanse upon rising drainage support 10 drops of each formula under the tongue wait 15 minutes, then drink 8 oz of warm water with freshly squeezed lemon juice exercise for 30 minutes breakfast clearvite" psf"" (k84), gl"" (k95), or cla'" (k105) smoothie (see recipes, page 35 ) metacrin dx" (k10) (1 capsule) snack 6 oz of water lunch lemon ginger halibut, and kale and red onion salad (see recipes, pages 42 and 43 ) 6 oz detox or herbal tea metacrin dx"" (k10) (1 capsule) snack fresh fruit (optional 2 oz of protein) mix nourish greens" (k67) in 6 oz of liquid (see recipe flyer ) take a break before dinner 6 oz of water after work or before preparing dinner dinner clearvite" psf'" (k84), gu" (k95), or cla" (k105) smoothie (see recipes, page 35 ) metacrin dx" (k10) (1 capsule) bedtime shower or bath with salt scrub drainage support 10 drops of each under the tongue reminder drink at least 2 quarts of purified or spring water per day dietary protocols the recommended foods in this meal plan are specially selected to provide the following whole foods rich in enzymes simple, easy to digest foods foods that are inherently detox promoting elimination of processed foods limitation of sugars the key part of this diet is the elimination of dietary triggers these are foods that are not digested properly and get through the gut lining, primarily due to intestinal permeability, enzyme deficiency, genetic factors, manufacturing processes, or other factors this causes an immune response and localized and systemic inflammation the gluten in wheat, bovine dairy products, soy, and certain nuts top the list this plan offers a low cost approach to reducing dietary triggers and supporting detox, which works for the majority of us by the elimination of the most reactive foods if you are new to the use of gluten free products as a substitute for wheat products, please ask your healthcare professional for more information in this regard a booklet on this topic is available for your use, through your healthcare professional locate health food stores, restaurants, bakeries, and internet sources for gluten free products hypoallergenic and anti inflammatory foods meals rich in saturated fats liver support foods the following short list gives foods that include key nutrients, such as pyridoxal, folate, cobalamin, magnesium, selenium, vitamin c, vitamin d, omega 3, folic acid, potassium, and copper these nutrients are essential cofactors in the different stages of the detoxification process in the liver banana halibut pyridoxal (b6) i magnesium 1vitamin c selenium spinach magnesium folic acid ■ potassium i copper selenium avocado folic acid potassium copper selenium chicken ■zinc ® potassium 1 copper salmon i selenium i i cobalamin (812) l omega 3 ' vitamin d n asparagus folic acid n potassium pomegranate oranges 1 vitamin c re potassium ■ vitamin c week 1 • preparation please note most of the recipes do not require any extra salt, as eating fresh foods provides enough natural salt if you must add salt, please only use celtic, real, or sea salt please feel free to use any fresh herbs, such as garlic, rosemary, basil, sage, oregano, ginger, etc, and dried spices such as cumin, nutmeg, cinnamon, etc \ 2 poached eggs spinach salad with lemon olive balsamic dressing (see recipe, page 48 ) cinnamon herb tea 2 egg vegetable omelet 1 cup strawberries \ steamed brown rice w/ maple syrup and almond milk vegetable saute 1 2 gluten free chicken sausages (nitrate free) \ 2 gluten free chicken sausages (nitrate free) 1 cup strawberries handful of almonds flax seeds (ground) \ ground turkey patty linda's no tomato sauce (see recipe, page 50 ) chopped green onion, lettuce, cilantro in a brown rice tortilla breakfast chicken patties with watercress salad (see recipes, pages 33 and 43, respectively ) 1 cup blueberries yam puree (see recipe, page 37 ) , 2 scrambled eggs 1 fresh orange power breakfast chicken sausage and brown rice ingredients 2 gluten free chicken sausages (nitrate free), sliced 1/2 to 1 cup cooked brown rice onion, chopped 1 garlic clove, grated 1/8 tsp grated ginger 1 egg, scrambled 1/4 cup cabbage, chopped 2 tbsp coconut aminos sea salt (to taste) preparation mix chicken sausage into brown rice; add chopped onion, garlic, ginger, scrambled egg, cabbage, coconut aminos, and sea salt coat the bottom of a skillet with coconut oil place all ingredients into the skillet and lightly sauté cooked brown rice cereal with chicken ingredients 4 oz chicken, sliced 1/2 to 1 cup cooked brown rice 1/8 tsp grated ginger 1 clove garlic, grated sea salt and pepper (to taste) preparation sauté the chicken slices in coconut oil until cooked through mix the rice and chicken together mix in ginger, garlic, and sea salt and pepper to taste serve warm breakfast chicken patties ingredients 1 lb ground chicken thighs 2 tbsp onion, chopped 1 garlic clove, minced 1 tbsp olive oil 1 1/2 tbsp maple syrup 1 tsp ground sage /2 tsp sea salt 1/4 tsp ground pepper preparation heat oil in a pan over medium heat mix all ingredients in a bowl form into patties place in pan cook for about 5 minutes on each side remove and drain on paper towels (adapted from amy's gluten free pantry ) i 1 please note \ most of the recipes do not require any extra salt, as eating fresh foods provides enough natural salt if you must add salt, please only use celtic, real, or sea salt please feel free to use any fresh herbs, such as garlic, rosemary, basil, sage, oregano, ginger, etc, and dried spices such as cumin, nutmeg, cinnamon, etc 1 orange, handful of walnuts fresh peach, handful of almonds trail mix raw sunflower seeds, pumpkin seeds, almonds, cashews, pecans, walnuts fresh vegetable juice (see recipe, page 36 ) almond butter on celery sticks avocado and artichoke dip with cucumber, carrot, and celery sticks (see recipe, page 49 ) turkey bacon sandwich with avocado (see recipe, page 37 ) lettuce and coconut chicken roll up cut up vegetables carrots, celery sticks, zucchini, broccoli, cucumber, or any other vegetable of your choice dip in yam puree (see recipe, page 37 ) low glycemic fresh fruits apple, pear, berries, cherries, peach, plum, orange, grapefruit; eat with trail mix fresh peach, 6 oz unsweetened coconut milk, handful of almonds, 1/4 tsp cinnamon place in blender and blend until smooth turkey bacon sandwich with lettuce (see recipe, page 37 ) crustless quiche (see recipe, page 56 ) and a small green salad with avocado dressing kale chips (see recipe, page 38 ) cucumber cups (see recipe, page 38 ) power snacks week 1 preparation phase i \ weeks 1 4 blend all ingredients for each smoothie in a blender pineapple coconut smoothie cherry blackberry smoothie 1/2 cup unsweetened coconut milk 1/4 cup fresh pineapple 1/2 cup frozen berry mix 1 tbsp of omegaco3" (k07) 1/2 cup filtered water 1/2 cup coconut milk 1/2 cup fresh or frozen blackberries 1/2 cup fresh or frozen cherries 1 scoop of clearvite "1 psfr" (k84), gu" (k95), or cia' (k105) 2 tsp freshly grated nutmeg 1 scoop of clearvitc' psf" (k84), gl" (k95), coconut cherry berry smoothie or cla r'' (k105) 1 tbsp of omegac03" (k07) 1/2 cup filtered water 1/2 cup unsweetened coconut milk red & green smoothie 1 cup of frozen mixed berries and cherries pinch of ground ginger 1 cup frozen raspberries 1 cup filtered water 1 tbsp of omegac03" (k07) 1 tbsp of omegac03" (k07) 1 scoop of clearvite t" psf"' (k84), gl" (k95), or cla" (k105) 1 scoop of clearvitc" psf" (k84), gu" (k95), or clam (k105) peach smoothie 2 cups of spinach 1 cup filtered water strawberry smoothie 2 tsp freshly grated ginger 1/4 cup aloe vera juice pinch of cinnamon 1/2 cup of coconut/pineapple juice 1/2 cup fresh peaches 'h cup water 1 tbsp of omegaco3" (k07) 1 cup strawberries 1 scoop of clearvite"' psf" (k84), gl" (k95), 4 slices avocado or cla"' (k105) 1 tbsp of omegac03 t'' (k07) power smoothie 1 scoop of clearvitc" psf' (k84), gl' (k95), or clek' (k105) 1/2 cup filtered water 1/2 cup unsweetened coconut milk vegetable smoothie 1 cup of frozen berry blend 1 cup fresh vegetable juice (see recipe, page 42 ) 1 tbsp of omegaco3" (k07) 2 cups of baby spinach or dinosaur kale 1 tbsp of omegac03" (k07) 1 scoop of clearvitc" psf"' (k84), gl" (k95), 1 scoop of clearvite t'' psf' (k84), gu" (k95), or clam (k105) or cla" (k105) 2 tsp nutritional yeast may substitute super efa complex"' (k08) (flax oil) smoothie recipes fruit salad ingredients 3 cups assorted fruit 1 tsp lemon or lime juice 1/2 tbsp honey or xylitol, if desired preparation cut the fruit into 1/2 inch cubes in a medium bowl, combine the lemon or lime juice with the honey or xylitol add fruit and toss to coat eat 1/2 cup as a snack fresh vegetable juice ingredients 5 cups of fresh vegetables, such as carrots, celery, zucchini, beets, cauliflower, broccoli, cucumbers, kale fresh ginger, chopped sea salt and pepper, if desired preparation chop all vegetables into large chunks use a blender or juicer to puree add fresh ginger to taste drink 6 oz as a snack beet roll ups ingredients 6 lettuce leaves 3 cups cooked beets, chopped 1/2 cup red onion, diced 3 tbsp olive oil 1 tbsp tarragon vinegar sea salt and pepper, if desired preparation pour the vinegar into a medium sized bowl slowly whisk in the olive oil add the chopped beets and diced onions and toss to mix divide the mixture among three lettuce leaves and roll up into a package eat one roll up as a snack (optional serve on top of salad greens ) \ asian vegetable dip and salad dressing ingredients 3 tbsp olive oil 1 tbsp rice wine vinegar 1 tsp sesame oil 1/2 tsp garlic, macerated sea salt and black pepper, if desired preparation pour the vinegar into a small sized bowl in another bowl, combine the two oils slowly whisk the oil mixture into the vinegar use as a dip for fresh vegetables or as a salad dressing puréed vegetable dip ingredients 2 cups fresh vegetables v4 cu p berries 1 tbsp olive oil preparation purée the vegetables in a blender or food processor add the berries and continue to blend slowly add the olive oil and blend until emulsified use as a dip for fresh vegetables yam purée ingredients 2 large red garnet yams 1 tbsp honey or xylitol preparation cook the washed whole yams in a large pot with enough water to cover until fork tender mash with a potato masher or food processor add honey or xylitol eat 1/2 cup as a snack or use as a dip for fresh vegetables turkey bacon sandwich ingredients 2 slices turkey bacon (nitrate and gluten free) /4 avocado 1/2 onion, finely chopped 1 clove garlic, grated 1/4 tsp fresh lime juice preparation coat frying pan with coconut oil and lightly fry the turkey bacon mash avocado and mix with the onion, garlic, and lime juice spread the avocado mixture between the slices of turkey bacon optional place the sandwich between two butter lettuce leaves turkey meatballs with artichoke hearts ingredients 1 lb ground turkey 1 jar of artichoke hearts 1 onion, finely chopped 4 tbsp fresh basil 1 tsp coconut oil sea salt and pepper to taste preparation heat oven to 350° f in a large skillet, add coconut oil to coat the bottom of the skillet on medium heat, lightly sauté the artichoke hearts and onion remove from pan and let cool in a large bowl, mix the ground turkey, artichoke hearts, onion, basil, sea salt, and pepper makes around 18 meatballs place on an oiled baking sheet or use parchment paper bake for 15 20 minutes, or until thoroughly baked serve with a dipping sauce or eat them as is may add linda's no tomato sauce and serve over spaghetti squash kale chips ingredients curly kale, cut into bite size pieces coconut oil, nutritional yeast, garlic powder, and sea salt to taste preparation preheat the oven to 350° f sprinkle coconut oil, nutritional yeast, garlic powder, and a pinch of salt over the kale pieces bake in a toaster oven until crunchy and slightly brown or place on a baking sheet, lined with parchment paper for 10 12 minutes cucumber cups ingredients & instructions cut an organic or english cucumber into 2 inch rounds hollow out the center place a scoop of tuna or chicken salad into the hollow serve as an appetizer or as a snack i weeks i 4 please note most of the recipes do not require any extra salt, as eating fresh foods provides enough natural salt if you must add salt, please only use celtic, real, or sea salt please feel free to use any fresh herbs, such as garlic, rosemary, basil, sage, oregano, ginger, etc, and dried spices such as cumin, nutmeg, cinnamon, etc cabbage and carrot salad ingredients 1/2 head cabbage, finely shredded 3 carrots, shredded asian vegetable dip and salad dressing (see recipe, page 37 ) preparation combine the cabbage and the carrots in a medium mixing bowl toss with asian vegetable dip and salad dressing makes one serving chicken vegetable salad ingredients 2 cups green leaf, red leaf, romaine, and butter lettuces 1/2 cup red cabbage, shredded 1/4 cup jicama, julienned 1/4 cup carrots, julienned 1 green onion, sliced thinly 2 radishes, sliced thinly 1 stalk of celery, sliced thinly 1 3 4 oz chicken breast 1 clove of garlic, macerated 1 2 tsp coconut oil sea salt and pepper, if desired asian vegetable dip and salad dressing or tarragon vinaigrette (see recipe, page 37 ) preparation rub the chicken breast with the macerated garlic; add sea salt and pepper, if desired rub the bottom of a heavy sauté pan with the coconut oil and sauté the chicken over medium heat, turning once cook thoroughly and remove from skillet to cool in a large bowl, combine all of the vegetables when the chicken is no longer too hot to handle, slice into thin strips and add to the bowl of vegetables toss with vinaigrette makes one serving 39 lunch & dinner recipes turkey meatball soup ingredients 2 (26 oz) containers of organic chicken stock 1 lb ground turkey 1 small bunch tuscan kale (also called cavolo nero, lacinato kale, or dinosaur kale) or 1/2 green cabbage, shredded fresh basil, sage, oregano, rosemary, thyme, or use dried italian spices to taste 3 carrots 2 beets 1 medium onion, minced 2 tbsp fresh ginger, grated 3 cloves of garlic, minced 2 tsp olive oil sea salt and pepper, if desired preparation boil the beets, drain, and allow to cool peel cooled beets and cut into 1/2 inch cubes cut the carrots into 1/2 inch cubes trim the kale and slice into 1/2 inch strips in a large bowl, combine the ground turkey, 1/2 of the minced onion, 1/2 of the ginger, and 1/2 of the garlic add salt and pepper, if desired make into small meatballs in a large stock pot, over medium heat, add the olive oil and the remaining onions sauté until translucent add the rest of the garlic and the ginger and saute until fragrant add the chicken stock and italian spices bring to a boil add the meatballs, beets and carrots, reduce the heat and simmer for 10 minutes add the kale strips or shredded cabbage and simmer for another 20 minutes until all of the ingredients are thoroughly cooked makes 4 6 servings (for chicken vegetable soup, substitute s auteed chicken for the turkey meatballs when you add the carrots ) butternut squash soup ingredients 1 (26 oz) container of organic chicken stock 1 medium butternut squash 1 yellow onion 1/2 tsp nutmeg sea salt and pepper, if desired preparation peel and core the squash cut into large slices and steam over medium heat until tender reserve the steaming water peel the onion, cut into small chunks, and purée the onion pieces in a blender or food processor set aside add the cooked squash to a blender or food processor and purée set aside add the reserved water and the chicken stock to a heavy stock pot add the puréed onion and stir to mix bring to a boil reduce the heat to simmer add the puréed squash and stir to mix add the nutmeg, salt, and pepper, if desired simmer for 10 minutes makes 3 servings chicken with capers ingredients 1 4 oz chicken breast 1/2 cup linda's no tomato sauce (see recipe, page 50 ) 1/2 yellow onion, sliced thinly 1 tsp capers 1/2 tsp garlic, macerated juice of 1 lemon 3 tsp coconut oil sea salt and pepper, if desired preparation pound the chicken breast to a uniform 1/4 inch thickness; add salt and pepper, if desired rub the bottom of 2 saute pans with the coconut oil in one pan, sauté the chicken over medium heat, turning once or twice cook thoroughly while the chicken is cooking, sauté the onion slices over medium heat until translucent add the garlic, and saute for 3 minutes add the lemon juice, capers,and linda's no tomato sauce and continue cooking until the mixture thickens place the cooked chicken breast on a plate, ladle the mixture on top, and roll the chicken breast, allowing the mixture to to envelop it makes one serving o ingredients 1 4 oz chicken breast 11/2 cup basil leaves 1 clove of garlic, sliced 1 tbsp lemon juice 1/2 tsp lemon zest 1 tbsp olive oil 2 tsp coconut oil sea salt and pepper, if desired preparation preheat oven to 425° f in a food processor or blender, blend the basil, garlic, lemon juice, and grated lemon peel, slowly pour in the olive oil and mix until emulsified place chicken in a large rimmed baking pan; add salt and pepper, if desired coat the chicken with the pesto mixture bake the chicken until cooked through, about 30 minutes makes one sewing ingredients 1 6 oz turkey breast tender 2 tsp coconut oil sea salt and pepper, if desired preparation slice the turkey breast into strips; add salt and pepper, if desired rub the bottom of a heavy saute pan with the coconut oil and sauté the turkey strips over medium heat, turning frequently cook thoroughly serve the cooked turkey on the top of a salad or with steamed vegetables makes one serving ' baked salmon with avocado and mango salsa ingredients 3 4 oz wild caught salmon steak juice of 1 whole lemon 2 tsp coconut oil sea salt and pepper, if desired for the salsa 1/2 red onion, diced v2 avocado, cut into 1/4 1/2—inch cube 1/4 cup mango, cut into 1/4 1/2—inch ci 2 tsp cilantro, chopped fine 1 tsp fresh lime juice 1 tsp capers 1/2 tsp garlic, macerated preparation preheat oven to 325° f grease the bottom of a heavy glass baking dish with coconut oil brush both sides of the salmon steak with the lemon juice, and place it in the baking dish sprinkle fish with salt and pepper, if desired bake for 15 20 minutes or until moist and flaky while the fish is cooking, prepare the salsa in a medium bowl, mix the mango, avocado, onion, cilantro, and capers in a small bowl, mix together the lime juice and the macerated garlic sprinkle the juice mixture over the salsa and toss serve the salsa on top of the baked fish makes one serving lemon ginger halibut ingredients 3 4 oz halibut steak juice of 1 whole lemon 1 tsp fresh ginger, grated 1 tsp honey 2 tsp coconut oil sea salt and pepper, if desired preparation preheat the oven to 325°f grease the bottom of a heavy baking pan or oven safe skillet with the coconut oil sprinkle fish with salt and pepper, if desired in a small bowl, mix together the lemon juice and the grated ginger heat the honey slightly under hot running water and whisk into the juice mixture bake the fish for 15 20 minutes or until moist and flakey, basting with the lemon juice mixture makes one serving kale and red onion salad , ingredients 2 cups curly kale 1 red onion, sliced 3 tbsp olive oil 1 tbsp balsamic vinegar 1/4 tsp garlic, macerated sea salt and pepper, if desired preparation shred the kale into thin strips or dice into bite sized pieces place the kale and onions into a medium mixing bowl pour the vinegar into a small bowl mix in the garlic, salt, and pepper, if desired slowly whisk in the olive oil pour onto the vegetables and toss makes one serving optional may substitute any other dressing (see recipes) ingredients 1 4 6 oz can of water packed tuna 1 green onion, sliced thinly 1/2 stalk of celery, chopped 1 tbsp light mayonnaise (egg and soy free) 1 tsp chopped olives 1/4 avocado, mashed 2 butter lettuce leaves sea salt and pepper, if desired preparation drain the tuna in a medium bowl, add the tuna, onion, celery, olives, and mayonnaise mix to combine add salt and pepper, if desired cover and place in the refrigerator to chill, or serve immediately serve on a butter lettuce leaf makes one serving optional use one of the dressings instead of mayonnaise serve over a green salad, watercress salad, or arugula salad ingredients 2 3 cups of one or a combination of the following spinach, green leaf, red leaf, romaine, and butter lettuces 1/4 cup jicama, julienned 1/4 cup carrots, julienned 1/2 cup broccoli, diced 1/2 cup zucchini, sliced thinly 2 radishes, sliced thinly 3 tbsp olive oil 1 tbsp balsamic vinegar 1/2 tsp garlic, macerated sea salt and pepper, if desired preparation in a large bowl, combine all of the vegetables pour the vinegar into a small bowl mix in the garlic and salt and pepper, if desired slowly whisk in the olive oil or use a dressing of your choice drizzle over salad and toss makes two large servings green and red cabbage slaw ingredients 1/2 head green cabbage, chopped 1/2 head red cabbage, chopped 1 small apple, cut into cubes 2 3 tbsp lemon orange dressing (see recipe, page 50 ) preparation place all ingredients into a medium sized mixing bowl mix thoroughly serves 3 ingredients 1 bunch watercress, chopped 1/8 cup pine nuts (optional) 1/4 red onion, chopped 1 1/2 tsp lemon olive balsamic dressing (see recipe, page 48 ) preparation place the watercress in a small bowl, add onions and pine nuts blend in dressing mock teriyaki chicken breast, thighs, or legs ingredients 4 chicken breasts or 6 chicken legs or thighs 1/2 cup coconut aminos 3 tbsp raw honey 1/4 cup juice from fresh oranges 2 tbsp tarragon vinegar 1 tsp arrowroot flour 1 tbsp fresh grated ginger 2 garlic cloves — pressed or minced 1 tbsp sesame oil 1 onion, chopped coconut flour for coating the chicken preparation preheat oven to 425° f combine all ingredients (except chicken) in a saucepan over medium heat when mixture begins to boil, stir for 2 3 minutes remove from heat and allow sauce to thicken combine coconut flour, salt, and pepper, and dredge raw chicken pieces in the mixture grease an 8" x 8" baking dish place chicken pieces in the dish and brush teriyaki sauce on all sides reserve some sauce to pour over the chicken after baking bake for 20 25 minutes, or until chicken is thoroughly baked about halfway through the baking time, turn the pieces over optional when the chicken is thoroughly baked, you can broil it for 5 minutes remove from oven, and brush on the extra teriyaki sauce serve with your choice of veggies on the side watercress salad garlic coconut turkey or chicken breast sauté (one serving) ingredients organic turkey breast, cut into strips, or chicken thighs 1/4 cup coconut flour 1/4 tsp garlic powder 1/4 tsp onion powder pinch of sea salt coconut oil and garlic, to taste preparation mix together dry ingredients and dredge turkey breast in the mixture heat coconut oil and garlic in a pan add turkey and sauté, browning slightly on both sides cover and cook until no longer pink on the inside serve over salad or steamed vegetables or in a lettuce cup (butter or green leaf) optional sprinkle italian seasoning mix over chicken as it is cooking ingredients 6 organic chicken legs 1 2 tbsp coconut oil 2 tbsp spice blend of your choice preparation preheat oven to 375° f place the chicken legs onto a baking sheet or a glass dish and brush with the oil sprinkle the spice blend evenly over the chicken legs bake for 45 60 minutes or until fully baked ingredients four organic chicken thighs 2 tbsp curry spice blend (see recipe, page 51) 1 tsp onion powder 1 tsp garlic 1/2 tsp sea salt 1 lb organic asparagus, cut into diagonal slices 2 tbsp coconut oil preparation coat the bottom of a large, stainless steel skillet with coconut oil and heat pour all the spices into a medium mixing bowl place the chicken thighs into the spice mixture coat all sides thoroughly place chicken thighs into skillet lightly brown each side add the asparagus and cover skillet cook for 30 minutes, or until chicken is thoroughly cooked and tender makes 3 4 servings serve over cooked brown rice or over steamed yellow squash 1 seafood salmon cakes ingredients 12 oz baked salmon, chopped 2 eggs, or egg substitute 1 small onion, finely chopped 2 tbsp green onion, minced 1 tsp spice blend of rosemary, sage, salt, garlic powder, onion powder 1 2 tsp coconut flour 1/4 cup coconut oil or butter 2 tsp gluten free mustard (optional) preparation combine the salmon, eggs, garlic, green onions, spice blend, and mustard (optional) in a small mixing bowl if the consistency is runny, sift the coconut flour over the mixture and combine well form the mixture into patties lightly fry both sides in a frying pan coated with coconut oil shrimp lettuce wraps ingredients 1 lb small shrimp 1/2 tsp garlic powder 1/2 tsp onion powder 1/4 tsp grated ginger 2 tbsp coconut oil 1 head of butter lettuce 1 bunch of cilantro, chopped 1 avocado slice 2 tbsp chopped green onions sea salt and black pepper to taste preparation toss the shrimp in a mixing bowl with the garlic powder, onion powder, ginger, sea salt, and black pepper in a skillet over medium heat, melt the coconut oil, and place the shrimp in the skillet cook for approximately 5 minutes, or until shrimp is saturated with the spices serve in lettuce cups and top with sliced avocado, cilantro, and chopped green onions ingredients 1 head organic cauliflower, cut into florets 1 clove garlic, minced 1 cup cilantro, finely chopped 2 tbsp fresh squeezed lemon juice 1 cup cashews 1/4 tsp sea salt vo tsp freshly ground black pepper preparation in a medium pot, steam cauliflower florets with 1 cup of water for 5 minutes or until soft combine all ingredients in a food processor; pulse until mixture forms a creamy consistency transfer to a serving bowl ingredients 3 large sweet potatoes, peeled 1/2 cup almond flour or coconut flour 2 tbsp spice blend (1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp dried parsley, pinch of white pepper, or spice blend of your choice) % cup coconut oil mediterranean salt (rosemary, lavender, and sea salt) preparation preheat oven to 450° f peel the sweet potatoes and cut off the ends cut the potatoes in half, lengthwise, and then into wedges put the potatoes into a large bowl and add the oil mix well sprinkle with salt and spices spread the potatoes in a single layer on a baking sheet optional if you want to use less oil, coat the baking sheet with coconut oil bake for 25 minutes turn potato pieces over after 15 minutes and continue to bake cool for 5 minutes serve with gluten free mustard or any dipping sauce of your choice optional serve as a side dish at any meal dips, sauces, and dressings italian dressing ingredients 1 3/4 cup olive oil 1/2 cup apple cider vinegar 1/2 tsp sea salt 1 tbsp garlic powder 1 tbsp onion powder 1 tbsp dried italian seasoning 1 tbsp parsley 1 tsp oregano 1 tsp thyme /4 cup water 1 tsp lemon juice 2 tsp maple syrup (optional) 1/4 cup water (or none if you are making vegetable dip) preparation blend all ingredients until well mixed honey mustard dressing ingredients 2 tsp honey 2 tsp gluten free dijon mustard 2 tbsp lime juice 1/2 tsp lime zest sea salt, to taste v2 cup olive oil 2 tsp thyme, chopped preparation whisk together honey, mustard, lime juice, lime zest, and sea salt gradually mix in olive oil add thyme lemon balsamic dressing ingredients 2 tbsp gluten free balsamic vinegar 1 tbsp lemon juice 2 tsp gluten free dijon mustard 1/2 cup olive oil sea salt and black pepper to taste preparation whisk together balsamic vinegar, lemon juice, mustard, sea salt, and black pepper gradually whisk in olive oil make lemon balsamic dressing in a blender, add 1/4 cup pitted kalamata olives and 1 1/2 tsp fresh thyme ingredients 2 anchovy filets, rinsed and chopped 1 garlic clove, mashed 1/2 cup italian parsley 1/4 cup fresh tarragon 2 tbsp chives, finely chopped 2 tbsp fresh lemon juice 1/2 tsp sea salt, or more to taste ground black pepper to taste preparation place all ingredients in a blender and blend until smooth taste and season further if needed put in a container with a lid and refrigerate for up to one week ingredients 2 ripe avocados 1 jar artichoke hearts 1 can sliced black olives 2 garlic cloves, grated 1/4 tsp onion powder or 1 tbsp finely chopped onion vs tsp cumin 2 tsp tarragon vinegar 1/2 tsp fresh lime juice sea salt to taste preparation in a medium mixing bowl, mash the avocado cut the artichoke hearts into pieces mix together all ingredients to taste dip a variety of vegetables maple syrup mustard sauce ingredients 3 tbsp gluten free mustard 3 tbsp maple syrup 2 tsp thyme, chopped 2 garlic cloves, grated 1 tbsp apple cider vinegar 1/4 tsp sea salt 1/8 tsp black pepper 1/4 cup olive oil preparation mix all ingredients together in a small mixing bowl or blender use as a marinade over fish, chicken or turkey nightshade free cucumber salsa ingredients 2 cucumbers, diced 1/2 daikon radish, diced 1 sweet onion, finely chopped 1/2 cup cilantro, chopped 1/2 tsp sea salt juice from one lime preparation mix all ingredients together in a mixing bowl let sit for about an hour serve over your favorite fish use this as a substitute for tomato sauce ingredients 6 carrots, scraped and diced 1 beet, peeled and diced 1 large onion, diced 3 celery stalks, diced 4 cloves of garlic, chopped 1 bay leaf, whole 1 1/2 cups chicken broth or water 1 tsp italian seasoning blend 2 tbsp apple cider vinegar 3 tsp olive oil salt and pepper to taste preparation put all ingredients, except italian seasoning blend, apple cider vinegar, and olive oil, into a covered pot and bring to a boil reduce heat and simmer until the vegetables are cooked take out the bay leaf put ingredients into a blender and blend until smooth stir in the italian seasoning and apple cider vinegar blend taste you may need to add more vinegar put into a bowl and add salt and pepper to taste serve over spaghetti squash or steamed zucchini spears pour sauce over cooked brown rice or cauliflower rice optional place chopped cilantro or italian parsley over sauce may be used as a dipping sauce ingredients 1 cup walnut halves and pieces 6 garlic cloves 1 tsp sea salt 1 cup extra virgin olive oil 3 1/2 cups fresh basil juice from 1/2 lemon preparation add the walnuts, garlic, sea salt, and olive oil to a food processor process until smooth add the basil and lemon juice, and process again until smooth lemon orange salad dressing ingredients 1/2 cup extra virgin olive oil juice from 1 lemon juice from 1 orange 1/2 tsp fresh ginger, grated pinch of sea salt preparation mix all ingredients together serve over salad greens or use as a marinade ingredients 1/2 cup olive oil 1 tsp fresh rosemary, chopped 2 cloves of garlic, minced juice of 1 lemon sea salt to taste preparation mix all ingredients together serve over salad greens or use as a marinade ingredients 2 tbsp cumin 2 tbsp cardamom 2 tbsp coriander 1/4 cup turmeric 1 tbsp dry mustard vs tsp black pepper week one • preparation phase diet meal plan one clearvite r'" clearvitc" psft' (k84), gp" (k95), or oat' (k105) smoothie as a snack per day protein organic chicken and turkey, wild caught fish, shellfish, pasturized or organic eggs vegetables unlimited (except nightshade vegetables—tomatoes, potatoes, eggplant, and all peppers), sauerkraut vegetable starches root vegetables, including yams, sweet potatoes, beets, carrots, squash fruit organic, low glycemic fruit (fresh, seasonal, or frozen) for smoothies apples, pears, berries, plums, oranges, grapefruit, peaches, cherries, apricots, figs, nectarines (see food chart) raw nuts and seeds almonds, walnuts, pecans, cashews, pine nuts, macadamia nuts, pistachios, brazil nuts grains brown rice beverages filtered water, herbal teas, detox teas, chai tea sugars honey, maple syrup, xylitol, stevia (in moderation) avoid all other grains (wheat, barley, rye, kamut, spelt, corn, quinoa, buckwheat, millet), dairy of all kinds, legumes (beans, peas, lentils, peanuts), nightshade vegetables, alcohol, sodas, coffee, chocolate allergy statement if you have a known allergy or sensitivity to a food in this chart, please replace that food with a substitute in the same class if any food makes you feel worse, stop eating it and discuss with your healthcare professional i 2 egg vegetable omelet 1 cup strawbees rri 2 scrambled rice with almond milk orange poached olive (page 49) cinnamon tea orange handful of baked yam turkey 41\) watercress (page 44) ground turkey vegetable sauté with chicken breakfast chicken sausage and chicken brown rice patties fresh (page 33) (page 33) juice yam purée balsamic (page 37) 1 cup cucumber cups (page 38) clearvite tm almond clearvitetm lettuce psftm(k84), butter on psftm(k84), and turkey l la ''tn, i ljof gl (k95), or clatm(k105) gluten free smoothie smoothie mustard, — sauerkraut baked salmon with avocado tuarke1 y34patty turkey and mango 0 u salsa (page z 42) m i green salad soup (page 40\) green salad (page 43) meatball in butter tunas salad leftover lemon pesto (page lettuce cups (page 43) (page 43) yam purée ginger (page 40) (page 42) % cup brown green salad green salad (page 43) (page 43) green salad chicken — \ clearvite turkey bacon dressing avocado and clearvitetm trail mix psftm(k84), artichoke dip psftm(k84), peach psftm(k84), sandwich gltm(k95), or (page 37) gltm(k95), or (page 49) gltm(k95), or clatm(k105) smoothie smoothie butternut leftover chicken pesto cabbage and chicken green salad kale and squash soup butternut (page 41) carrot salad thighs with (page 43) radish salad steamed (page 39) garlic, and hone bbaakkeedd vegetables mustard breast (page lemon ginger broccoli, dressing avocado mango salsa halibuts cauliflower (page 42) yellow squash cauliflower (pages 48) (page 42) breast sauté rice (page 64) grilled •• • (page 45) green salad chicken (page 43) (page 47) — t when using fish, use species from locations that are less prone to toxic exposure detox 360( food chart when making your dietary selections, consider the foods listed in the chart choose organic sources of food if available in your area choose only fresh foods brown rice allowed in week one only protein vegetable starches oils/fats week one onl y asparagus artichoke leafy green bok choy greens lettuce omane, watercress crunchy cauliflower celery squash yellow any root acai berry seeds and i most herbs one only avocados i chia seed seeds one only citrus fruits almonds grapefruit brazil tangerines i pecans i cranberries i walnuts mango ( pineapple i coconut oil watermelon 1 olives 1 apricots cherries peaches pears pome limes oranges i — in p prunes and spices, bay leaves ginger sage sea vegetables organic, no gluten, soy and dairy fish cod org for fish safety as many species contain toxins) sprouts i e \ \ egetarian recipes weeks 1 4 \ introduction to vegetarian detox guidelines the key to maintaining a vegetarian approach to detoxification is to lower the load of dietary triggers and to maintain a good balance of protein containing foods the best approach is to increase the intake of fresh, wholesome foods sprouting legumes (except soy), nuts, and seeds are a great way to increase protein intake and to increase digestibility mixing vegetables, legumes, and vegetable starches is another great way to feel satisfied and well nourished for the first week, cut down on alcohol and coffee substitute herbal teas chamomile, dandelion root, burdock root, milk thistle, licorice, detox, and other caffeine free teas eat breakfast every day and during week one include protein, such as eggs for weeks 2 4, the basic and deep cleanse phases, avoid the following grains, alcohol, coffee, and chocolate you may continue to consume eggs throughout the cleanse phases we find that grains (especially the gluten containing grains) and soy are the foods most likely to be dietary triggers we have provided some well balanced meal plans and recipes to ensure the success of your detoxification program breakfasts 2 poached eggs spinach salad dressing (see recipes) cinnamon herb chai tea (add 1/8 tsp cinnamon to chai tea) steamed brown rice maple syrup walnuts and pecans almond milk vegetable saute crustless quiche (see recipe, page 56 ) berries fresh fruit in season almonds ys tsp cinnamon sweet potato and nut burger (see recipe, page 60 ) fresh fruit in season almond milk brown rice lentil pilaf ingredients 2 cups cooked brown rice 2 cloves garlic, minced 1 tsp olive oil 1/4 cup lentils, cooked 1/4 cup linda's no tomato sauce (see recipe, page 50 ) mix together in a stainless steel skillet coated with 2 tsp coconut oil cover skillet cook over medium heat for 10 minutes serve warm serves 4 crustless quiche ingredients 1 tbsp coconut oil 3 cups baby spinach, chopped 1 yellow onion, chopped 6 eggs 1/2 cup vegetable stock 3 tbsp coconut flour 1/2 tsp baking powder 3/4 tsp sea salt 1/2 tsp dried thyme 1/8 tsp black pepper sea salt (to taste) preparation preheat oven to 350° f grease the bottom and sides of a 9 inch glass pie dish heat coconut oil in a large skillet over medium heat add chopped onions and saute until translucent remove from heat in a large bowl, whisk together eggs, coconut flour, baking powder, vegetable stock, sea salt, and black pepper stir in the sautéed onions and fresh spinach until well mixed pour the mixture into the pie pan bake for 45 to 50 minutes, or until an inserted toothpick comes out clean remove from the oven and let cool for 5 i minutes slice and serve serves 4 sweet potato and bean stir fry ingredients 1 sweet potato, peeled and cubed 1 sweet onion, diced 2 cloves garlic 1 tbsp dried oregano 3/4 cup vegetable broth 1 can black beans or homemade beans 2 tbsp fresh parsley, chopped sea salt to taste preparation heat coconut oil in a large skillet add onions and sauté for about 5 minutes add sweet potatoes and sauté for 7 minutes, until soft add garlic, oregano, and salt sauté about 1 2 minutes add broth and cook until all liquid is absorbed, about 5 minutes add black beans cook until heated stir in parsley spoon into a bowl serve warm serves 4 brown rice stir fry (may also use as a main meal) ingredients 11/2 cups brown rice 3 garlic cloves, grated 1 chopped onion 4 slices ginger, grated 2 scrambled eggs 1/2 cabbage, chopped 2 or more tbsp coconut aminos, to taste sea salt and pepper, to taste nut and sprout patty (see recipe, page 62 ) preparation mix 1 1/2 cups brown rice with 2 tsp coconut oil and 2 cups of water bring to a boil; reduce heat, cover, and steam for 25 30 minutes, or until tender meanwhile, scramble the eggs in coconut oil in a stainless steel skillet set aside place the steamed brown rice in a skillet coated with coconut oil sauté lightly, stirring constantly so that the brown rice doesn't stick to the skillet add all other ingredients and continue to lightly sauté until all of the ingredients are well mixed add sea salt and pepper to taste cover skillet and steam for five minutes serve warm serves 4 lunch and dinner garlic bean soup ingredients 1 tbsp coconut oil 1 tsp mustard seeds 1 tsp cumin seeds 1 onion, chopped 1 tsp grated ginger 2 cloves of garlic 2 cans kidney beans 1 tsp curry blend (see recipe, page 51 ) sea salt to taste (optional) sprigs of cilantro 1 cup linda's no tomato sauce (see recipe, page 50 ) preparation heat coconut oil in a large pot over medium heat sauté mustard and cumin seeds until they start popping add onion, ginger, and garlic and sauté add linda's no tomato sauce, beans, and 1 tsp curry blend simmer about 20 minutes or until mixture thickens add more curry to taste serve in bowls and sprinkle cilantro over the soup serves 4 spaghetti squash with no tomato, onion and olive sauce ingredients 1 spaghetti squash 2 broccoli stalks sauce 1 cup linda's no tomato sauce (see recipe, page 50 ) 1 large onion, chopped 1 can chopped olives preparation cut spaghetti squash into halves or quarters bake rind side up at 375°f for 35 minutes separate strands by running a fork from end to end it should look like spaghetti noodles heat jar of sauce lightly steam the broccoli stalks and cut into small pieces place spaghetti squash noodles on a plate and pour the sauce over the noodles top with broccoli pieces serves 4 easy mayonnaise ingredients 1/2 cup soaked almonds (soak overnight) 1/2 cup water juice of one lemon 1 tbsp honey 1/2 tbsp raw apple cider vinegar 1/8 tsp dry mustard 1/2 tsp sea salt '/2 cup olive oil preparation is still in motion, slowly pour olive oil into mixture be sure to keep the cover on the blender and just pour the olive oil through a small opening in the top continue to blend until you reach the right consistency makes about 3/4 to 1 cup of mayonnaise carrot soup ingredients 9 medium carrots 2 cloves of garlic, chopped 2 tbsp ginger, peeled, and cut into pieces 3 tbsp olive oil 2 containers of organic vegetable broth 1 cup almond milk 1 small onion, chopped 1 tbsp maple syrup 1 tsp black pepper sea salt to taste sprig of dill in a soup pot, add oil and saute onion, ginger, and garlic for 2 minutes add broth, almond milk, pepper, maple syrup, and carrots simmer until carrots are cooked stir broth using a hand mixer, blend until mixture is smooth and creamy may also put soup mixture, one cup at a time, into a blender to purée make certain that the mixture is covered as you blend it serve in large soup bowls top with shavings of fresh dill serves 3 split pea soup ingredients 3 cups dried split peas, rinsed 1 cup yellow squash or summer squash or sweet potatoes 5 carrots sliced into rounds 2 yellow onions, chopped 2 cloves of garlic, minced 1 tsp thyme sea salt and pepper 2 quarts of water 2 quarts of organic vegetable stock preparation in a large pot, add all ingredients bring to a boil over high heat reduce heat, partially cover and simmer for about 45 minutes stir occasionally the consistency should be smooth serve in large soup bowls serves 6 8 coleslaw with cranberry pieces and fresh pineapple ingredients 1 head of cabbage, finely shredded 1/2 fresh pineapple, cubed v4 cu p dried cranberry pieces (or raisins) 1/4 cup pecan pieces (or cashews) 4 6 tbsp easy mayonnaise (see recipe, page 58 ) preparation put all ingredients in a large bowl, mix together add desired amount of easy mayonnaise and blend thoroughly into coleslaw mixture serve on a small plate serves 4 roasted squash and adzuki bean stew ingredients 2 cups cooked adzuki beans, drained 3 tbsp olive oil 1 large yellow onion, chopped 1 tbsp ground cinnamon 4 cloves crushed garlic 2 tbsp fresh lemon juice 1 cup linda's no tomato sauce (see recipe, page 50 ) 1 medium acorn squash, peeled, and diced sea salt to taste sprigs of cilantro preparation heat olive oil on medium heat and sauté onions add cinnamon and continue to sauté mix in garlic and lemon juice continue to sauté for two minutes stir in the squash, linda's no tomato sauce, and adzuki beans add sea salt to taste simmer for one hour until squash is tender, stirring occasionally serve in bowls top with sprigs of cilantro serves 4 vegetable curry ingredients 1 yellow onion, chopped 1/2 tsp curry blend (see recipe, page 51 ) 1/2 cauliflower, chopped 1 carrot, chopped 1 zucchini, cut into cubes 1 cup coconut milk 1/2 tsp sea salt, to taste 1 tbsp fresh ginger 1 tbsp coconut oil 1/2 tsp turmeric 1/2 tsp coriander preparation process the onion, garlic and ginger in a food processor heat oil in a large skillet and add the onion and spice mixture cook for one minute and then add vegetables and coconut milk stir well add sea salt to taste cover and cook for 20 minutes until vegetables are tender serves 3 sweet potato and nut burger ingredients 2 sweet potatoes, peeled, steamed, and mashed 1/2 cup cashews, soaked overnight, grind 1 tbsp maple syrup 1/2 tsp cinnamon 1 tbsp prepared mustard 6 tsp olive oil 1 tsp minced ginger 1 head of butter lettuce preparation mash together the sweet potatoes and cashews add the maple syrup and cinnamon heat in a skillet with 1 tsp of coconut oil heat on each side for two minutes place in butter cup lettuce serve warm serves 2 sweet potato and black bean salad ingredients 4 sweet potatoes, peeled, diced, and steamed 1 large red onion, chopped 1 cup cooked black beans 1 cup chopped fresh cilantro dressing juice of 2 limes 1/4 cup olive oil 1 garlic clove, crushed 1 tsp cumin preparation mix sweet potatoes, onions, black beans, and cilantro into a large bowl put dressing ingredients into a food processor process until blended pour dressing over warmed beans and sweet potatoes mix well may season with sea salt to taste serves 4 garbanzo bean and sweet potato salad ingredients 2 sweet potatoes, peeled, steamed, and cubed 1 can garbanzo beans 1 chopped red onion 1/2 cup chopped fresh dill preparation mix all ingredients together in a large bowl serve over individual butter lettuce leaves serves 3 4 black bean soup ingredients 1 onion (finely chopped) 2 cloves of garlic sprigs of cilantro 1 can black beans (read label for hidden gluten) 1 cup linda's no tomato sauce (see recipe, page 50 ) 2 yellow squash sea salt and pepper to taste preparation mix all ingredients together in a soup pot bring to a boil and then simmer for 10 minutes serve in bowls top with sprigs of cilantro serves 3 4 1 lentil hummus burger ingredients 1 cup sprouted lentils soaked for 30 minutes 1/2 tsp turmeric 2 tbsp chia seeds tsp ground cardamom 1/4 cup fresh basil 1/2 tsp sea salt 1/4 cup garlic hummus 1/2 cup organic raw apple juice 3 tbsp nutritional yeast 1 cup water '/z tsp sea salt 1 tbsp lemon juice preparation place all ingredients into a food processor mix until all ingredients are combined scoop into balls or patties place burgers on an oiled skillet (use coconut oil) and cook on each side for a few minutes make a sandwich using two patties; place slices of avocado, tomato, and onion on one patty, and place the other patty on top serves 4 vegan bean stew ingredients 1 cup yellow squash, cubed 1 large yellow onion, chtopped 2 tbsp coconut oil 1 tbsp grated ginger 1 tbsp cumin 2 tsp coriander 1 tsp cinnamon preparation in a medium pot, sauté onion in coconut oil add all of the spices and yellow squash sauté for 5 minutes add apple juice, lemon juice, and water to mixture cover and simmer for 15 minutes serve in large soup bowls serves 4 vegetable and sweet potato soup ingredients 2 containers of organic vegetable soup stock 1 large onion, chopped or minced in food processor 3 cloves of garlic, minced 1 tsp of fresh ginger, peeled, and minced 1 tsp fresh thyme 1 tsp fresh basil 1 tsp fresh sage 1 tsp fresh oregano 1/2 tsp fresh rosemary 1/2 tsp sea salt 2 sweet potatoes, cut into cubes 5 baby bok choy, cut into pieces 2 medium carrots, peeled and diced preparation bring the vegetable stock to a boil add all of the ingredients brig n back to a boil and then turn down heat and simmer until potatoes are cooked turn off heat let stand for 10 minutes serve in large soup bowls serves 4 yellow squash slaw ingredients 6 yellow squash, grated 1 red onion, chopped 1/2 cup walnuts 4 tbsp easy mayonnaise (see recipe, page 58 ) preparation combine all ingredients in a medium size bowl add easy mayonnaise and mix well optional use one of the dressing recipes instead of the mayonnaise serves 3 basic lentil soup ingredients 1 pound lentils 1 bay leaf 3 large carrots, peeled and sliced 2 stalks celery, chopped 1 large onion, chopped 1 cup linda's no tomato sauce (see recipe, page 50 ) 2 tbsp extra virgin olive oil sea salt and pepper to taste preparation rinse lentils in cold water place in a large pot with enough water to cover lentils by 6 inches add the bay leaf bring to a boil, skim off foam lower heat and boil gently until lentils are tender, about 20 to 30 minutes add carrots, onion, and celery to the lentils cover and cook until the carrots are tender, about 20 minutes add 1 cup linda's no tomato sauce and olive oil add salt and pepper to taste simmer until smooth and creamy remove bay leaf and serve serves 6 nut and sprout patty ingredients 1 large red onion 3 carrots 1 head of cauliflower 1 stalk of broccoli 1 cup almonds, soaked overnight 1 cup sunflower seeds, soaked overnight 1/4 cup sesame seeds, soaked overnight 1 cup bean sprouts 5 cloves of garlic 1 tsp cumin seed 1 cup fresh cilantro easy mayonnaise (see recipe, page 58 ) preparation blend all of the ingredients in a food processor, up to the easy mayonnaise this will be your patty mixture pat into four patties heat a skillet and add 1 tsp of coconut oil heat about 5 minutes on each side until slightly browned make a sandwich using the two patties; add a slice of tomato, a slice of red onion, and a dollop of easy mayonnaise place another patty on top serves 2 zucchini herb, brown rice, no tomato casserole ingredients 1 cup brown rice % cup linda's no tomato sauce (see recipe, page 50 ) 2 tbsp coconut oil 1 1/2 pounds zucchini, cubed 1 cup green onions, sliced 1 garlic clove, minced 1 tsp garlic powder 1/2 tsp basil 1/2 tsp dried oregano 2 cups nutritional yeast preheat oven to 350° f lightly grease a 1 1/2 quart casserole dish combine linda's no tomato sauce and brown rice in a saucepan and bring to a boil reduce heat to low and simmer for 20 minutes, or until rice is tender heat the oil in a skillet over medium heat saute the zucchini, green onions, garlic, basil, and oregano mix in the cooked brown rice and 1 cup nutritional yeast stir until well mixed transfer to the casserole dish top with remaining nutritional yeast bake uncovered for 20 minutes serves 4 portabello mushroom burger ingredients two portabello mushroom caps two red onion slices 4 avocado slices 2 tbsp rosemary dressing (see recipe, page 51 ) baby spinach preparation prepare the rosemary dressing add the mushroom caps and toss until covered let stand at room temperature for 20 30 minutes in a stainless steel skillet, lightly sauté the mushroom caps place the avocado slices, baby spinach, and red onion slices on one of the mushroom caps place the other mushroom cap on top to form a sandwich optional gluten free mustard and/or easy mayonnaise (see recipe, page 58 ) pea or green bean salad ingredients 3 tbsp fresh lemon juice (best to use meyer lemons) 1/2 tsp sea salt 6 tbsp extra virgin olive oil 2 cups shelled peas or green beans 12 red radishes, thinly sliced 3 small carrots 2 cups baby arugula preparation whisk together lemon juice and salt slowly pour in olive oil, stirring until well blended lightly steam the peas or green beans in a large bowl, add the remaining dry ingredients to the peas toss in the vinaigrette to lightly coat the peas serves 4 cauliflower rice ingredients 1 head of cauliflower, cut into florets 2 tsp coconut oil sea salt to taste preparation place the florets in a food processor pulse to chop (do not mash) in a large stainless steel skillet, coat with coconut oil place the cauliflower rice into the skillet over medium heat add salt lightly stir fry, stirring constantly until light and fluffy serve with your favorite stew, sauce, or main dish week one • vegetarian preparation phase diet meal plan one clearvite r' psf' (k84) or gl' (k95) smoothie as a snack per day protein legumes (except soy), sprouted legumes, raw nuts, seeds (if you eat eggs, please include in diet ) vegetables unlimited (except nightshade vegetables—tomatoes, potatoes, eggplant, and all peppers), sauerkraut vegetable starches root vegetables, including yams, sweet potatoes, carrots, beets, squash grains and starches brown rice fruits two to three servings of low glycemic, organic (fresh, seasonal, or frozen) for smoothies raw nuts and seeds almonds, pecans, walnuts, cashews, pine nuts, macadamia nuts, pistachios, brazil nuts beverages filtered water, herbal teas, detox teas, chai tea sugar honey, maple syrup, xylitol, stevia (in moderation) avoid all grains except brown rice, dairy of all types, sodas, alcohol, coffee, chocolate allergy statement if you have a known allergy or sensitivity to a food in this chart, please replace that food with a substitute in the same class if any food makes you feel worse, stop eating it and discuss with your healthcare professional thursday steamed sweet potato 2 poached spinach and bean eggs, spinach sswmeinet potato omelet chicken, add (page 61) stir fry— almond milk stir fry salad instead of yam purée (page 61) lemon (page 37) sautéed balsamic dressing with almonds (page 57) (page 48) cle gltm(k95) ' — carrot and fresh berries clearvitetm beet roll ups refried celery sticks psftm(k84) or trail mix avocado psftm(k84) 0 cauliflower smoothie z hummus 4 gharc erslices, red radish slices (/) (page 47) in a lettuce cup leftover lentil vegetable black bean burger (page soup 61\) brown rice (page 43) lemon olive balsamic dressing (page 49) leftover i bean and spaghetti squash with soup (page no tomato, 58) split pea hbuurmgemru(spage hummus sweet potato (page 62) salad (page onion, and olive sauce coleslaw with (page 49), small green salad (page 57) cranberry green saladgreen salad pieces spinach salad and fresh rosemary pineapple dressing (page 59) (page 51) clearvitethi\ fresh fruit clearvitetm' or i psft psftm(k84) fresh fruit psftm(k84) q glt"(k95) pecans or gltm(k95) trail mix or gltm(k95) macadamia co z smoothie smoothie smoothie smoothie nuts zucchini herb, sweet potato spaghetti bean salad no tomato, leftover sweet potato carrot soup brown rice garlic bean and black squash with spaghetti and nut no tomato soup (page squash with burger (page casserole cc (page 60) onion, and no tomato, 60\) quiche (page (page 63) yellow 1 11 z watercress olive oil onion, and green and z salad (page5 sa oli ve oill e 44) sauce red cabbage (pag es 62) slaw (page 44) sesame ginger steamed lemon orange dressing broccoli salad \ week two • vegetarian basic cleanse diet meal plan one clearvite th' psf'm (k84) or glt" (k95) smoothie as a meal replacement protein legumes (except soy), sprouted legumes, raw nuts, seeds (if you eat eggs, please include in diet ) vegetables unlimited (except nightshade vegetables—tomatoes, potatoes, eggplant, and all peppers), sauerkraut vegetable starches root vegetables, including yams, sweet potatoes, carrots, beets, squash raw nuts and seeds almonds, pecans, walnuts, cashews, pine nuts, macadamia nuts, pistachios, brazil nuts beverages filtered water, herbal teas, detox teas, chai tea sugar honey, maple syrup, xylitol, stevia (in moderation) avoid all grains, dairy of all types, sodas, alcohol, coffee, chocolate allergy statement if you have a known allergy or sensitivity to a food in this chart, please replace that food with a substitute in the same class if any food makes you feel worse, stop eating it and discuss with your healthcare professional \ clearvite" clearvite tm psftm(k84) psft"(k84) clearvite tm or or gltm(k95) or gltm(k95) smoothie egg arugula salad (pa cut up vegetables clearvite tm or gltm(k95) or gltm(k95) smoothie smoothie clearvite tm clearvite tm psftm(k84) psftm(k84) squash, zucchini strips (crushed) carrot and beet roll ups green salad ye celery sticks on celery walnuts rt cauliflower (page 49) z hummus ,,, (page 47) trail mix crustless 56\) steamed green salad basic lentil walnut soup (page 62) pesto (blend sprout patty nut and (page 43) watercressalmonds (page 62) in a lettuce cup fresh fruit fresh fruit nuts macadamia egg trail mix split pea soup leftover spaghetti lentil soup squash with linda's no nut burger green salad tomato sauce (page 60) (page 43) (page 57) watercress salad (page with nutritional 44\) green salad leftover (page 58) coleslaw with cranberry pieces with fresh pineapple (page 59) easy mayonnaise (pages 58) (page 36) (page 43) almond butter orange weeks three & four ® vegetarian deep cleanse diet meal plan two clearvitet' psfrm (k84) or gu"' (k95) smoothies as meal replacements per day allergy statement if you have a known allergy or sensitivity to a food in this chart, please replace that food with a substitute in the same class if any food makes you feel worse, stop eating it and discuss with your healthcare professional or gltm(k95) or gltm(k95) clearvite tm cpsftmv(k8t4m) cpsftmv(k8t4m) cpsftmv(k8t4m) clearvite tm learite learite learite or gltm(k95) or gltm(k95) or gltm(k95) psftm(k84) or gltm(k95) smoothie smoothie smoothie mushroom burger (page ; lentil hummus smoothie squash, salad (add beets) (page 44\) lemon orange dressing (page 51) carrot and hard boiled beet roll ups kale chips celery sticks sauerkraut egg cashews (page 38) yellow sweet potato pea or roasted green salad quiche (ae and bean stir green bean squash and (add grated fry (page 56) salad (page adzuki bean beets) (page 56) \= stew (page 43\) 0 caulilfower63) z rice (page 59\) kale and red cranberry onion salad pieces (pages 43) and fresh honey \= 64\) mustard dressing (page 48) black beans crustless fresh fruit pecans sunflower vegetable brazil nuts seed butter trail mix juice (page 3 on celery optional sticks 2 oz protein learite clearvite tm clearvite tm psftm(k84) psftm(k84) psf or gltm(k95) or gltm(k95) or gltm(k95) or gltm(k95) or gltm(k95) or gltm(k95) or g smoothie smoothie smoothie cpslefatrmv(ikte8t4m) cpslefartmv(ikte8t4m) cpsftmv(k8t4m) detox 360°vegetarian food chart when making your dietary selections, consider the foods listed in the chart choose organic sources of food if available in your area choose only fresh foods brown rice allowed in week one only vegetable starches legumes condiments & spices leafy green romaine, crunchy cabbage acai berry beans oils sea gluten, soy olive oil avocados bok choy papayas peaches pears nuts and seeds citrus fruits brazil grapefruit limes cauliflower pumpkin seeds onions sunflower in moderation bananas dried cranberries pineale prunes squash and dairy butternut i \ artichoke snack lunch snack i dinner water (8 servings) 0 0 0 0 0 0 0 breakfast snack lunch lunch \ \ snack dinner dinner water (8 servings) water (8 servings) 0 cd 0 0 dailyal a i !ii a •• •a journal r 6reumnist breakfast snack snack lunch lunch snack water (8 servings) 0 0 0 0 water (8 servings) 0 0 0 0 0 0 0 0 0 0 0 0 snack dinner journal breakfast br t lunch lunch dinner dinner water (8 servings) 0 0 0 water (8 servings) 0 0 0 0 0 0 0 0 0 0 72 snack snack snack snack • form • hase k 1 use this form to record your observations regarding your diet, lifestyle changes, symptoms, ease of implementation, obstacles to overcome, commitment, and willingness to succeed with regard to the readings did you learn anything new? any surprises? any changes you would make to your future diet? diet lifestyle changes readings challenges physical symptoms h detoxify your life ch ecklist 0 electromagnetic stress/radiation check for and minimize electromagnetic radiation in your workplace this includes working long hours close to high voltage machinery and cables, intense electronic environments such as an electronic store, tv studios, certain medical/screening devices, and machines (x ray) in hospitals, airports, etc electromagnetic radiation in your home homes located near large electrical power lines and cell phone towers are subject to higher levels of radiation make your bedroom an electronic free area, especially where you sleep turn off your tv and other electrical appliances such as electrical heaters, clocks, or cell phones that are close to your bed when you sleep use cell phones with wired earphones to keep radiation from your head use an electromagnetic meter to check areas of your bedroom or most used areas in your house for hidden sources of electromagnetic radiation these specialty meters can be obtained from your healthcare professional chemical/heavy metal check for and minimize exposure to chemicals/heavy metals in your water — use filtered water pesticides and heavy metals in your vegetables — use organic produce heavy metals in wild fish — check for affected fish species hormones, antibiotics, and nitrites in farm raised animals/fish — use organic alternatives chemicals in your cosmetics, perfumes, and personal care items— use natural alternatives artificial/chemical air fresheners — use natural alternatives mental/emotional identify sources of emotional stress take active steps to resolve, forgive, and heal relationships food/diet identify and remove dietary triggers at the end of the detox 360% program, you can do a food challenge to identify these foods also, your healthcare professional can guide you further in testing for these foods always read labels for chemical additives use natural alternatives always be mindful of toxins around you 'm i l7 5 readings • meal plan • program pure water filtered, 8 cups minimum daily herbal teas vary the type and limit to 3 cups daily unless otherwise prescribed by your healthcare professional freshly juiced vegetables and/or fruits these fall under "carbohydrates" for serving sizes be aware that the carbohydrates in fruit and vegetable juices are absorbed much more rapidly and tend to raise insulin levels, triggering fat formation use in moderation and balance them with sufficient quality sources of protein non dairy milks non dairy milks can substitute for dairy they include rice, almond, or hazelnut milk these can be high in simple carbohydrates, which again tend to trigger rises in insulin to avoid excess sugars, read the labels for protein and sugar content use these beverages in moderation and combine them with protein or a protein powder to balance the carbohydrate content not so better beverages diet soda contains no protein, carbohydrates, or fat due to its highly acidic, synthetic, and potentially toxic nature, it is not recommended for consumption the sugar substitute used is usually aspartame, which is a neurotoxin with its sweet taste, it fools the body into thinking that it is receiving sugar this creates a rise in insulin, just as if you were consuming sugar coffee coffee should only be consumed occasionally and then be limited to one cup this limitation is recommended because of the potential presence of rancid oils, pesticide residues, and substances that interfere with an enzyme involved in conversion of the good fats into their inflammatory form in addition, coffee acts like a natural diuretic and can deplete your electrolytes it is also a stimulant that can deplete your blood sugar reserves, leaving you tired and irritable if you choose to drink it anyway, your best choice is organic, naturally decaffeinated, and water processed alcohol drink only in moderation and consume wine only (the health benefits extend mostly to red wine ) drinking wine no more than two times per week is a good goal eliminating alcohol altogether is the best solution, especially if you are intent upon restoring your health it is important that you drink beverages between meals during meals, drink small sips of water as needed (adapted from "food pharmacy") anti xidants for cleansing fruits are considered nature's perfect foods they are juicy, extremely tasty, and well stocked in nutrients, vitamins a and c in particular in addition, they contain many minerals, such as calcium, magnesium, copper, and manganese fruits also include compounds involved in antioxidant processes, such as beta carotene, carotenoids (especially the brightly colored orange fruits), and bioflavonoids, which are concentrated in the seeds, flowers, peel, or skins of fruits the bioflavonoids include red and blue pigmented anthocyanidins, the white and pale yellow compounds, rutin and quercetin, and citrus bioflavonoids the two flavonoids with the most involvement in antioxidant processes are quercetin and proanthocyanidin quercetin is found in apples, onions, green and black tea, and tomatoes proanthocyanidins are found in blueberries, cranberries, black currants, elderberries, and grapes (in the skin and the seeds) the fruits with the highest amount of compounds involved in antioxidant processes are blueberries, acai berries, pomegranates, strawberries, concord grapes, blackberries, prunes, and oranges fruits are also high in fiber and low in fat and calories during the program, emphasize low glycemic fruits, as indicated on the food charts included in the program \ cherries lemons peaches apricots figs limes pears avocados grapefruit mangos pineapples bananas grapes melons plums berries (all types) guava oranges pomegranates cantaloupe kiwis papayas watermelon ' vegetables our health is dependent upon eating nutritious and vital foods, and vegetables are a major category fresh vegetables are alive the latin word for vegetable means to "enliven or " most vegetables are very high in water, vitamins, minerals, and enzymes, and animate are low in fat and protein they are a perfect complement to other sources of protein such as fish, nuts, seeds, poultry, and eggs most vegetables are predominantly carbohydrates with important fiber bulk artichokes carrots kelp sprouts asparagus cauliflower lettuce squash beets celery mushrooms string beans beet greens collard greens onions tomatoes bok choy cucumbers peppers watercress broccoli garlic potatoes yams brussels sprouts jicama radishes zucchini cabbage kale spinach they are also high in the antioxidants beta carotene and vitamins a, c, and e they further include minerals such as potassium, calcium, iron, and magnesium all vegetables contain chlorophyll, which is necessary for nourishing our blood chlorophyll is highest in the dark green, leafy vegetables vegetables also help the ph balance of the body during a cleanse, eat them in generous amounts! the nightshade vegetables—tomatoes, potatoes, eggplant, and all peppers—are to be avoided, unless otherwise advised by your healthcare professional , y hydrotherapy water is a great healer and a vital part of your cleanse using hydrotherapy can assist your skin and your body in releasing the toxins relaxing in a cleansing bath can help you wash away the cares of the day a cleanse is a great time to relax and nourish your body and your spirit epsom salt baths use this bath before going to bed epsom salts induce profound perspiration and so are superior for sweating out toxins caution avoid epsom salt baths if you have heart trouble, are diabetic, or are feeling tired or weak mineral baths directions li simply add the recommended quantity of mineral bath per instructions on the product 0 add to warm water and relax for at least 20 minutes ci pat yourself dry and wrap up warmly afterwards salt massage bath a massage with salt followed by a bath is a superb detoxifier salt stimulates the body, increases circulation, and deeply cleanses the skin by sloughing off old cells with cool water, it makes an invigorating start to the day caution do not use if you have broken skin, high or low blood pressure, or any heart condition directions a fill your bath with warm water sit on the edge of the bath or in a chair nearby 0 pour a handful of sea salt in the palm of your hand and add cold water until you have a thick paste ' 1 massage the paste onto your body use small circular movements from the neck and shoulders down to the feet get into the bath and soak you can add another cup or two of the salt to the water relax for about 10 minutes i 1 saunas and steam baths if you have access to a sauna or a steam bath, take advantage of it during your cleansing program either one will help to eliminate toxins through perspiration saunas or steam baths also help to increase circulation and speed up the elimination process not everyone feels comfortable in saunas or steam baths experiment and find out which you prefer and how long you can comfortably stay in the steam bath or sauna usually do so for no more than 20 30 minutes maximum if you have access to an infrared sauna, this will provide the best detoxification infrared saunas slowly heat the body from deep inside and deeply help the body to release toxicity at first, stay in the sauna for only 10 minutes build up over a week or so to 20 minutes heart condition dry skin brushing skin brushing is a wonderful way to increase circulation to the skin so that toxins can be eliminated through the sloughing off of dead skin cells this should take about five minutes use the brush dry, without any soap or water you can brush prior to a shower or bath use a brush that is specifically designed for skin brushing brush your skin in a circular motion move the brush from the feet and lower extremities up toward the heart start at the hands and move up the arm toward the shoulder and toward the heart use the long \ 1 handle of the skin brush, reach to the lower back area and brush up the spine and sides, moving it up and over the shoulders toward the heart your skin may, at first, be sensitive and you may think you are scratching and hurting the skin make sure that you are not damaging the skin however, after a few days or so of doing this, you will actually find that it feels good do not brush your face! i 1 \ „;,,,, , ,, r , 1 i wr a f i,, o i 11 c i i i mil m m i i i lymphatic system ai 1 m i massage therapy has a long history with different cultures around the world the u s department of health and human services notes that many types of message therapy are used today for a variety of health purposes ° according to a 2007 national health interviews survey, an estimated 18 million adults and 700,000 children received massage therapy in 2006 6 massage therapy has become very popular over the past few years with schools, salons, spas, and even kiosks offering this service in shopping malls there are many different types of massage therapy available, from the most widely used swedish and deep tissue therapies to trigger point therapy to reflexology since there are so many types of massage therapy available, it is wise to choose the form that not only works best for you but also provides the best results and personal health benefits also, choose a massage therapist with a high degree of training and education, who is certified by a state licensing board become certified and accredited what is massage therapy? massage therapy is a type of manipulation of the soft tissues of the body, either through rhythmically kneading the muscles, or applying pressure to various areas of the body this brings blood and oxygen to the massaged areas and warms them to release tightness, pain, and stress massage therapy treatments can last from 20 minutes to an hour and a half they are usually done in an environment that is calming and relaxing the massage therapist will discuss your symptoms, medical history, and levels of stress in addition, the massage therapist may ask you about any medical issues for which a massage is inadvisable also, if you do have any particular health concerns or medical issues, choose the type of therapy that will bring the most relief from your discomfort, or that has the most beneficial impact on improving your overall health you may know of massage as a way of relaxing the muscles of the body one of the primary benefits of massage therapy is that it enhances relaxation and thus reduces stress in order for massage to enhance relaxation, it has to affect the centers in the brain that control moods and impact the release of stress hormones in a meta analysis of the biochemical effects of massage therapy by the national institute of mental health, the touch research institute at the university of miami, and duke univer 11 sity, the researchers found that throughout the studies they reviewed, there were certain generalized effects of massage therapy on stress, autoimmune conditions, depression, pain syndromes, and chronic fatigue the primary effects were on the neurotransmitter increases in serotonin and dopamine and the decrease in cortisol levels the average increase in serotonin and dopamine was 28% and 31%, respectively in each study, there was a significant decrease in the levels of stress as indicated by the decreases in cortisol 7 in another meta analysis conducted by the university of illinois, the researchers found several studies that showed a release of endorphins into the bloodstream this release of endorphins influences pain relief and provides feelings of well being thus, those feelings of relaxation we experience during and after a massage session are due to the effects of the chemicals released during the session the researchers also examined long term studies that used massage therapy as the primary treatment over a period of time for depression and anxiety they found up to a 77% reduction in both anxiety and depression over the course of massage therapy treatments the researchers concluded that "considered together, these results indicate that massage therapy may have an effect similar to that of psychotherapy both of these neuropsychiatric issues are also related to the release of serotonin and dopamine "8 massage supports detoxification even though massage therapy can have some dramatic effects on mood regulation, for most of us it is the calm, relaxed state that we experience after a treatment that benefits us most however, i would like you also to consider massage therapy as an extraordinary way to support the detoxification process consider massage not only as a way to relax the muscles and relieve stress, but also as a way to pump the lymphatic system think of the lymphatic system as the waste disposal system in your body the lymphatic system contains a number of vessels that have one way valves, which help release the waste products from many tissues the lymphatic system, including its network of vessels, is twice the size of your circulatory system the vessels are filled with a clear fluid (lymph) that is gathered from the space between the cells in the body—the interstitial spaces the lymph transports nutrients, such as salts and minerals, through the body to feed the cells the lymph also carries cell wastes that accumulate from normal cell function away from the cells and deposits them into the lymph nodes the nodes—more than 600 in all—are found in all parts of the body the lymph nodes also produce immune chemicals, such as lymphocytes, which can engulf and destroy viruses, bacteria, and other pathogens the nodes also assist in filtering out the toxins from the lymph if the lymphatic system is working efficiently, the lymph gets released into the blood system, and the blood transports the wastes to the kidneys, lungs, colon, liver, and skin for elimination the only way to effectively move the lymph throughout the body and to support the nodes in releasing their cargo into the blood system is through movement breathing, especially deep breathing, exercise, dancing, walking, and massage therapy, can all assist in pumping the lymphatic system massage is particularly effective in moving lymph and decongesting lymph nodes during your detoxification program, schedule a couple of massage therapy sessions detox and relax as you experience what it feels like to release toxins and stress 1 i a you know all too well what it feels like to miss out on a full night's sleep you're groggy, cranky, slow, and more if you don't sleep well enough for two or more nights in a row, you may find that you can't think straight you're obviously tired, and your reactions are affected however, the effects of sleeplessness are not just limited to your brain and your energy a good night's sleep is a key element in a healthy lifestyle, and sleep deprivation is implicated in a host of health issues—from low immunity, food cravings, fat storage, and hindering detox processes to even heart disease and obesity what is sleep? we all have the common experience that a good night's sleep abates tiredness and regenerates energy in a way that cannot be achieved merely by resting this is not to say that even though motor activity is suspended, sleep is merely a "down time" when the brain shuts off and the body rests sleep studies conducted over the past few decades have shown that sleep is a time of brain activity and hormone output that allows the body to not only rest, but also to repair in addition, the body is actively utilizing glucose reserves to fuel these activities sleep is a prime time for the release of human growth hormone (hgh), which is needed for growth, cell reproduction, and regeneration there is a surge of hgh within the first hour of sleep sleep is also a time when the brain is actively repairing the parts that have been the most active during the day and, therefore, have the highest need for repair even though repair during sleep may happen in one hemisphere at a time, experts note that sleep eventually affects all parts of the brain most of the brain repair occurs about six hours into your sleep, which is characterized by the deepest level of sleep and the slowest level of brain wave activity sleep regulation the sleep cycle is regulated by the availability of glucose, the timing and release of cortisol, and the daily exposure to light the body's circadian rhythm cycle, or sleep wake 24 hour cycle, is a natural part of our evolution it is regulated by light through the pineal gland and its output of the hormone melatonin, which is low in the morning and high at night to induce sleep it is also regulated and supported by the adrenal glands and their output of cortisol, the major stress hormone cortisol levels are typically highest in the morning to provide the impetus for energy production and lowest at night to allow the body to rest both cortisol and melatonin work together to create adequate levels of energy during the day and a maximum drive for restorative sleep at night 84 if either cortisol or melatonin is out of balance, instead of waking up feeling alert and well rested, we wake up feeling sleepy and tired we may even have insomnia, a difficult time falling asleep or staying asleep insomnia the national sleep ils,( 4? "when you live on four hours \[sleep] a night, you forget what it's really like to be awake " (robert stickgold, harvard psychiatrist and sleep researcher) by all accounts, sleep deprivation is epidemic and most people are unaware that they're suffering from years of "sleep debt " dr charles czeisler, director of sleep research at brigham and women's hospital, says that "someone who misses an entire night of sleep, but then gets adequate sleep on the following three days will recover most of his or her normal ability to function many weeks will have a "cumulative sleep debt extra sleep every day to make up for the sleep debt 9 "9 he goes on to say that those who have restricted sleep over "9 it may take them up to three weeks of almost everyone has an occasional sleepless night however, if sleep deprivation persists for more than three weeks, this may lead to sleeplessness and insomnia if you find yourself clutching a cup of coffee while dozing off during the afternoon, sleeping at odd hours, or waking up periodically throughout the night, then you could be suffering from chronic sleep deprivation since sleep is such a crucial part of your well being, during the detoxification program it is especially important to go to bed at a time when you can get at least seven to eight hours of sleep several studies indicate that we need at least seven to eight hours of sleep each 10 12 since the process of detoxification demands extra night for the best health outconnes reserves of energy, getting only five or six hours of sleep will not only make you feel tired, but also may hinder your detox process according to eve van cauter of the university of chicago, "lack of sleep disrupts every physiologic function in the body, as we have nothing in our biology that allows us to adapt to this behavior "13 in addition, a recent study showed that the brain cleanses itself of toxic molecules through an increased blood flow and an opening in the spaces between brain cells during sleep—even more of a reason for getting a good night's sleep!14 plan ahead so that you can go to bed earlier or stay in bed later during your program if you are able to get more sleep during your program, then the increases in energy you will experience by the third week of the program will be even greater this is a time to really take care of yourself and to develop good sleep habits that will be part of your daily routine in the future here are a few tips for increasing restful sleep expose yourself to bright light or sunlight soon after you awaken to help attune your biological clock to the difference between night and day get regular physical activity i establish a sleep routine, even on weekends go to bed at the same time every night and wake up at the same time every morning relax before bedtime by listening to soothing music or taking a warm bath sleep in a dark environment melatonin is only secreted in darkness create a sleep producing environment turn off the television and computers, and unplug unnecessary electrical appliances eat a protein and carbohydrate snack before bed if you wake up between 2 and 3 30 a m and have difficulty getting back to sleep \\ — i supportive detoxification therapies there are many supportive therapies to undertake during your detoxification program and, in general, to maintain a healthy body two well respected and well known therapies that support detoxification are chiropractic care and acupuncture chiropractic care during detoxification as you already know, the body has been designed with several mechanisms to detoxify itself as we are subject to toxic assaults every day, the natural detoxification pathways and organs may become sluggish and overwhelmed if the body is out of balance biochemically, structurally, and neurologically, then the body's ability to effectively detoxify may also be compromised in addition, when the body is actively trying to eliminate the toxins, there is a wave of inflammation that could put pressure on the nerves and impede detoxification pathways chiropractic care serves to support detoxification and relieve this pressure by utilizing specific spinal adjustments, which impact the central nervous system and peripheral nervous system, and balance both the physiological and biochemical systems of the body as the imbalances are corrected, impedances that were blocking the body's vitality are released and inflammation subsides so that detoxification can be maximized chiropractic care during this program is recommended, preferably within the first week acupuncture during detoxification acupuncture is a system of healing that has been around for thousands of years it comes from traditional chinese medicine (tcm) tcm uses a variety of techniques including pressure, heat, and needles to specific areas of the body, where there is "stagnation" or impedance of energy flow these areas of the body are found along the bioenergetic highway called the meridian system according to tcm philosophy, healing is the releasing of energy blockades and creating a balance by increasing the flow of "chi" or vitality to specific organ systems and throughout the body this increase in vitality certainly increases the body's ability to detoxify acupuncture care during the program is recommended, preferably within the first week rdapi n a i the following formulas are very helpful to consider during your program glutathione recycler" (k57) glutathione recyclert" is a first of its kind formula designed to support the synthesis and recycling of glutathione, which is a key factor in the body's antioxidant processes it is intended to support intracellular glutathione activity using key nutrients and substrates—such as n acetyl l cysteine and high quality, standardized extracts of cordyceps and gotu kola its proprietary blend is also designed to support glutathione activity and related enzymatic processes this product is also an excellent source of selenium methyl sp' (k14) methyl spit supports methylation and homocysteine metabolism in the biliary system with a combination of targeted nutrients and cofactors such as trimethylglycine at 550 mg and msm at 50 mg per serving this formula includes the antioxidant vitamins c and e, as well as high potency riboflavin, vitamin b6, folate, and vitamin b12 bilemin" (k11) bilemin "' helps provide support for multiple aspects of the biliary system by incorporating a special blend of phytonutrients and plant based enzymes each capsule includes over 90 mg of standardized phospholipids and 325 mg of high quality, standardized dandelion root extract this formula can also be useful as part of a detoxification program adaptocrine" (k02) adaptocrine t supports the body when under stress or feeling energetically spent this product is designed to support both physical and mental functionality through the use of carefully selected phytonutrients and plant enzymes key ingredients include extracts of panax ginseng, ashwagandha, and holy basil it also includes high potency antioxidant vitamin c " relax & enjoy \ read a good book listen to soothing music light some candles and take a soothing bath lie flat on the floor with a rolled up blanket under your head and under your knees stretch out arms with hands palms up relax and rest in this pose (this is a yoga pose called shvasana ) yoga stretching and deep breathing can help you center and energize it also stabilizes and calms the nervous system meditation or prayer are important internal exercises to practice daily take periodic breaks throughout your day and sit in silence make a list of ways you enjoy relaxation 1 cleansing program when you begin to eat a more alkalizing, antioxidant rich diet as you will over the next four weeks, you may experience some detoxification discomfort prior to receiving the full benefit of the cleansing process some of this discomfort at the beginning of the program may include headaches doing so during the program, you most certainly may experience headaches just drink more water also, put the homeopathic drops in water and drink throughout the day fatigue and during the first few days or the first week this is a time to take care of yourself if you are tired, rest or practice some relaxation techniques (eg, deep breathing, listening to soothing music, meditation) if you can put off doing an activity, get it done when you have more energy don't start the program on a busy week bursts week or so within the second week, you should experience a surge in energy by the third week, your energy should be quite stable and vital irritability or restlessness you may experience some irritability the liver is the "seat of anger" in traditional chinese medicine these feelings will pass cravings lose their cravings during the first week if you experience any cravings, eat some fruit, vegetables, or protein also, you may drink another smoothie note if you are on medications, be aware that in undertaking a detoxification program, your medications may metabolize differently through the liver's detoxification pathways check with your physician for an adjustment of your program 89 what to expect during the week two • basic cleanse diet meal plan one clearvitc" psf" (k84), gl"' (k95), or clarm (k105) smoothie as a meal replacement protein chicken, fish, turkey, shellfish vegetables unlimited (except nightshade vegetables—tomatoes, potatoes, eggplant, and all peppers), sauerkraut vegetable starches root vegetables, including yams, sweet potatoes, carrots, beets, squash fruit two to three servings of organic fruit (fresh, seasonal, or frozen) for smoothies beverages filtered water, herbal teas, detox teas, chai tea sugars honey, maple syrup, xylitol, stevia (in moderation) avoid all grains, dairy, nuts, seeds, legumes, eggs, alcohol, sodas, coffee, nightshade vegetables allergy statement if you have a known allergy or sensitivity to a food in this chart, please replace that food with a substitute in the same class if any food makes you feel worse, stop eating it and discuss with your healthcare professional i clearvite t" clearvite clearvite tm clearvitethi psftm(k84), psftm(k84), jr gltm(k95), or gl' )1 clatm(k105) clatm(k105) clatm (k105) cla smoothie smoothie smoothie chicken, clearvite tm psftm(k84), gltm(k95), or gltm(k95), or clatu (k105) smoothie clearvite tm gltm(k95), or smoothie 2 oz protein carrot and lettuce and celery sticks coconut (berries or with turkey other fruit) deli meat, gluten free 2 oz protein mustard fresh fruit lettuce wrap turkey bacon zucchini, psandwich yellow (page 37) sticks 2 oz rotein baked butternut leftover turkey patty in mock teriyaki salmont with halibuts (page squash soup butternut lettuce cups, chicken avocado and 42) (page 40) squash soup nightshade breast, mango salsa chicken (page 40) nightshade free free cucumber cucumber s—alsa(page salsa (page thighs, or (page 42) pesto (page kale and red legs (page 44) asparagus \= 41\) onion salad 50\) baked sweet potato fries z m baked yam arugula (page 43) (page 47) –1 salad, italian green salad (page 43) green salad dressing innnn d'in (page 48) lemon maple syrup ) mustard dressing sauce (page 49) fresh fresh fruit fresh fruit fresh fruit vegetable 2 oz protein 2 oz protein tunat salad 2 oz protein 2 oz protein 0 juice (page < in butter 36\) cn lettuce cups 2 oz protein (page 43) — i i chicken, vegetable salmont with baked carrot salad breast thighs with (page 41) turmeric, (page 39) (page 43) chicken garlic, and broccoli andonion cakes (page 45) (page 46) spinach salad, dressing cabbage and baked ti kale and red and sweet vegetable and avocado and sweet potato mango salsa (page 61) green salad (pages 43) (page 42) \ +when using fish, use species from locations that are less prone to toxic exposure (tli„ '),, daily breakfast m ' snack lunch snack dinner water (8 servings) 0 0 0 0 0000 daily journal lunch dinner water(8servings) daily journal r1 ai lunch lunch dinner dinner water (8 servings) 0000 water (8 servings) 0000 0 0000 94 snack snack breakfast snack snack breakfast daily journal daily journal day 6 d ay 7 breakfast snnaacckk luunncchh snnaacckk diinnnneerr water (8 servings) 0 0 0 0 her (8 servings) 0 0 0 0 0 0 0 0 0 95 0 0 0 week 2 use this form to record your observations regarding your diet, lifestyle changes, symptoms, ease of implementation, obstacles to overcome, commitment, and willingness to succeed with regard to the readings did you learn anything new? any surprises? any changes you would make to your future diet? diet lifestyle changes readings challenges physical symptoms we are bombarded with messages about the safety and purity of the water we drink do we drink purified water? spring water? water from the tap? just what type of water is healthiest to drink? the bottom line is that we need water according to elson haas, md, in his book, staying healthy with nutrition, "it is the primary component of all the bodily fluids—blood, lymph, digestive juices, urine, tears, and sweat water is involved in almost every bodily function circulation, digestion, absorption, and elimination of wastes, to name a few water carries the electrolytes and mineral salts that help convey electrical currents in the body water requirements vary greatly from person to person the climate in which we live, our activity level, and our diet all influence our need for water "15 water isn't just liquid to drink water provides us with minerals and trace minerals that are think about how we also need to consider whether our water has been contaminated with unwanted organisms, or if the water has been treated with chemicals that could compromise the balance of minerals are going to get the water with the most natural balance of minerals we most tap water in the u s today is treated with chemicals, such as chlorine, phosphates, and other chemicals, to clear out unwanted organisms to make it safe for human consumption the only problem is that air pollutants and other contaminants may not be filtered out of the water there are so many things that can contaminate our water supply fertilizers, pesticides, animal waste products, and now even pharmaceutical medications in march 2008, the washington post reported on a study done on the water supply in arlington, virginia, by the u s geological survey and the u s department of agriculture that found small concentrations of pharmaceutical medications—anti seizure medications, antibiotics, and anti inflammatory drugs—in the water''' the article goes on to state that in another research study "pharmaceuticals, along with trace amounts of caffeine, were found in the drinking water supplies of 24 of 28 u s metropolitan areas tested "16 this was the first federal research on contaminants in water supplies throughout the u s , and what an eye opener for the scientists is it any wonder that we need to be concerned about what type of water we choose to drink? types of water what about well water? even well water is becoming less safe because it comes from groundwater supplies it can vary in mineral content and can contain heavy metals, insecticides, agricultural wastes, and even gasoline by products if you are drinking well water, then it should be tested for mineral content as well as contaminants spring water anyone? or mineral water? you can't walk into a grocery store and not see rows of spring water this is the "natural" water found in underground springs, but near the surface of the earth this water may be disinfected with chlorine, but otherwise is not processed also, different parts of the country have different amounts of minerals in their underground springs water from the midwest has the highest mineral content most of the spring water is bottled in plastic bottles that as of late have come under scrutiny for being carcinogenic, which can lead to more serious health issues of course, it would be ideal to drink spring water from glass bottles—that is, if these can be found mineral water, on the other hand, is spring water that is found deeper in the earth in underground pools even though the water is naturally "bubbly," carbon dioxide is added to make it carbonated make certain that the water has been checked for contamination what is filtered water? this water has been treated with a carbon filter to remove chemicals, metals, and bacteria there are home units that can be purchased and attached to the home's water supply—even the shower to find out which is best, check out the allergy buyer's clubo online ( http //www allergybuyersclub com ) they rate the various filters and provide information on what works best distilled water? distilled water is actually tap water that has been boiled until the minerals have been steamed out it also may be highly filtered to remove all minerals and trace elements it is great for ironing and for some detoxification programs, but not for everyday use remember, we need the minerals that water provides so that we don't get dehydrated ; – \ , 0the copyright holder of this book does not claim any sponsorship or approval of, or affiliation with, this company or its owner the allergy buyer's club is a division of boston green goods, inc how much water do we need? we can't always judge by our thirst how much water we need, except when we are thirsty it means that we are dehydrated so, it is best to know that a certain amount of water is needed each day to achieve good hydration and to strive for consuming that amount all of the beverages we drink—coffee, tea, sodas—are mostly water sources that contain other ingredients as well consuming only these beverages may lead to dehydration especially with caffeine and acidic sodas drinking water is really the best way to meet our needs for hydration the amount of water that we need is based on a few factors—our at least two quarts of water or half our weight in ounces per day according to elson haas, md, our daily water loss is approximately two quarts " this water is lost through urine (50%), skin (25%), lungs (19%), and feces (6%) 15 there are special circumstances such as exercise, sauna therapy, detoxification, hard labor, weight loss, and profuse perspiration, in which our daily need will increase primarily as a result of increased loss of water it is best to drink small amounts of water throughout the day to keep fully hydrated keep a bottle of water near you at all times so that you can take sips fairly often, and as a reminder to drink enough water every day defining bottled water under fda labeling rules, bottled water includes products labeled " artesian water purified water distilled, demineralized, bottled water drinking water mineral water sparkling bottled water waters with added carbonation, such as soda water, tonic water, and seltzer water, historically are regulated as soft drinks " all of the new flavored and nutrient added waters must meet bottled water requirements '' the flavorings and nutrients added must comply with all fda safety requirements and must be identified on the label '8 deionized, reverse osmosis quality of bottled water bottled water is one of the preferred sources of water for most americans in 2008, americans drank 8 6 billion gallons of bottled water 18 in fact, bottled water was the second most popular beverage in the u s in 2005 18 today, only carbonated soft drinks out sell bottled water " more than half drink it because they believe it is safer and healthier than tap water 15 however, concerns have arisen about the oversight of bottled water companies the reality is that almost one third of bottled waters have no information on their labels in response, congress enacted legislation in the fall of 2009, that charged the fda with setting up guidelines to require bottlers to report test results showing the safety of the bottled water " the fda has set current good manufacturing practices (cgmps) specifically for bottled water they require producers to process, bottle, hold, and transport bottled water under sanitary conditions protect water sources from bacteria, chemicals, and other contaminants use quality control processes to ensure the bacteriological and chemical safely of the water sample and test both source water and the final product for contamination best containers for water most drinking water is currently sold in light plastic bottles most plastic contains polyvinylchloride (pvc) and bisphenol a (bpa), which have both been implicated as carcinogens the chemicals can leach into the water, especially if the container gets hot or hot liquids are poured into it therefore, it is best not to reuse these plastic bottles they are meant for one time use, and the more frequently they are used, the more the plastic breaks down and contaminates the drinking water recycle these containers instead because of strong public awareness, many new types of containers are now available more and more people are choosing non toxic, durable, and reusable food grade stainless steel containers as an alternative to the plastic containers it is important to ensure that the container is steel inside and out some of the containers are stainless steel on the outside, but plastic on the inside so, peek under the cap or run your finger on the inside before purchasing an excellent and inexpensive option for a water container is glass reusing glass food or beverage containers with lids is a zero cost choice there are also glass water containers that are specially designed for carrying drinking water there are a few "safer" plastic bottles available look for those that are specifically labeled "bpa free " according to dr leo trasand of mount sinai school of medicine, bottles stamped with the numbers three, six, or seven are not safe and should not be used 18 a consumer reports review on plastic bottles stated that polyethylene, which may be marked with recycling codes one, two, or four, and polypropylene, which is stamped with a five, are potentially safe plastic options 2° packaged and processed foods reflections by the author with so many food choices available, what difference does it make if you eat wholesome, fresh, organic foods? to answer this question, think of the types of foods that you grew up eating and the types of foods that you now choose to eat each day when i was growing up, we couldn't afford to eat out, so we ate all of our meals at home even our lunches were packed for us every day, as we couldn't afford to buy lunch at school for the first few years of my life, i ate nothing but fresh food i vividly remember the taste of the food, as it wasn't as laden with chemicals as the foods grown today as a seven year old, i remember learning how to prepare salads, coleslaw, meatloaf, and my favorite meal, tuna casserole at the same time, as we had little awareness of how excess sugar impacts health, we would also eat a great deal of sugar and sugary desserts i remember taking several spoonfuls of sugar on a daily basis and eating it off of the spoon as if it were a part of my diet desserts were just part of the meal, and cakes, cookies, bread puddings, and pies were always available at nine years of age, i remember the first time that frozen dinners came onto the market as a family, we were so excited to have a meal that was inexpensive and so easy to prepare we even found that we enjoyed the taste as time went on, more and more packaged foods became available, and we got caught up in the trend when my mother returned to work, and i became the primary food preparer, i became adept at mixing whole foods with frozen and packaged foods thus, i grew up believing that prepared foods were no different than fresh foods in fact, i got so used to the taste of frozen vegetables and the heightened flavors of the packaged foods that fresh foods didn't have the same appeal as they did when i was much younger raising my own children, i began to add more fresh foods into my children's diet, as i married someone who grew up in another country and his family ate nothing but freshly farmed foods i still thought that it was healthy to use packaged and canned foods we also ate more "fast food" because of its convenience, since both of us were working parents the dietary choices and food addictions of my clients — whether children or adults it is clear to me that, throughout the past few generations, we have come to believe that "real" foods these processed foods have become our staples, and packaged foods are most of us have lost touch with what it is like to eat fresh foods it took a health crisis to put me on the path toward acknowledging and trusting that when the body is supplied with quality nutrients from fresh, whole foods, it can support its health i have seen verification of this not only with the improvement in my own health, but also with the health of my clients surprising yet disheartening revelations i found it disheartening, yet somewhat enlightening, when watching jamie oliver, a popular media chef and producer of "the food revolution" (eight part series on abc, april 2010), dress up as a large pea and go into an elementary classroom to speak with young children about food he showed different types of popular foods, such as tomatoes, bananas, and identify the foods he then showed them a slice of pizza, french fries, and chicken nuggets the children recognized these foods and were more than eager to tell him what they were called this certainly brought home to me how far removed we are from eating "real" food in fact, in another segment of the program, the school district was no longer serving "white" milk the milk served was flavored with synthetic additives, and synthetic colors were added to increase the likelihood that the children would drink the milk in addition to all of the additives, the sugar content was higher than found in most sodas packaged and processed foods have certainly become part of our food landscape you can walk into any grocery store and notice that at least three quarters of the store is full of packaged, canned, and frozen food if you pick up any package of food and read the label, you will see multiple ingredients whose names are not only hard to pronounce, but look as if they were newly created you may see such names as soy protein isolate, propylene glycol, citric acid, sulfites, aspartame, corn syrup, red dye no 2, and a host of added vitamins and minerals the manufacturers of these packages of "food" are allowed to use food additives, flavoring, coloring agents, synthetic proteins, chemical preservatives, and a myriad of other chemicals to make their boxes of "food" look, smell, and taste like "real" food the food manufacturers add vitamins and minerals to replace some of the nutrients lost in processing most packaged foods also have hidden chemicals that are not listed on the label for example, pesticides that are used in the farming of the original food source are one type of hidden chemical chemicals that are used in the processing of the food before it is packaged often add to the amount of chemicals in the package many canned foods are heated so as to alleviate any poisonous substances and then put into cans that contain plastic epoxy liners full of bpa, a toxic by product of plastic the chemicals in the foods react with the plastic and bpa can leach into the food frozen foods, especially if they are fruits or vegetables, may be frozen immediately after they are harvested and may retain a high percentage of their nutrient content however, most frozen foods are packaged meals and contain chemical preservatives, synthetic flavors, and artificially constructed food the organic difference so what are the differences between the types of foods? wholesome, fresh, organic foods in their natural state grown without synthetic chemical fertilizers or pesticides foods grown with pesticides and chemical fertilizers packaged foods that contain little to no natural food organically grown foods what does "organic" truly mean? it means that a food is grown without chemical fertilizers and pesticides, growth hormones, or antibiotics these standards are set by the federal government to assure that those foods labeled "organic" meet certain guidelines in 1990, congress passed the organic foods production act however, it wasn't until 2002 that organic foods became eligible for official usda recognition the "organic" labels and products you find in stores today are a result of this law when you buy an organic food or product, you pay for an assurance that the food was not produced or grown with chemicals the thing to remember is that any product now sold in the united states that claims to be "organic" must meet the criteria of the usda's national organic program although the usda seal is not required, any organic product must include the name and address of a certifying agency accredited by the usda in other words, if it says "organic," it has to meet the government standards, and it will most likely display the usda organic seal even though there are other designations such as "made with organic ingredients," most of these terms apply to processed foods with regard to organically grown fresh foods, there are certain standards that must be met in order to carry the organic label organic farmers must use compost (which is mineral rich) to feed soil and plants the food must be grown without toxic chemicals such as pesticides, fungicides, and herbicides furthermore, they must not be irradiated or grown with gmo seeds animals must be fed with organic feed and allowed to roam freely in the outdoors they must use preventive measures to prevent disease the ultimate way to include organic food in your diet is to shop at the local farmers' markets where the farmers and ranchers offer a variety of seasonally grown foods this way, you are assured that the foods are fresh and haven't had to travel thousands of miles to reach your grocery store fortunately, organically grown foods are becoming more and more available in communities throughout the u s farmers' markets, specialized grocery stores, and (because of public demand) many national grocery chains are now including organic foods among their fresh produce and are offering organic sources of poultry, eggs, and meat conventionally grown foods the difference between organically grown foods and conventionally grown foods is in the farming practices used to grow the foods conventionally grown foods are grown with chemical fertilizers and sprayed with pesticides these chemicals can be found on the surface of the food and absorbed into the food these chemicals can also build up in our bodies, causing some dire health consequences conventionally grown foods may be genetically modified, irradiated, and usually picked before they are ripe they may also be grown hydroponically without soil they may contain vitamins, but no minerals, as the mineral content of foods comes from the minerals in the soil conventionally raised animals are fed pesticide laden feed, not allowed to roam free, and are given hormones to increase milk output and increase the size and plumpness of the meat the pesticides from the feed get stored in the fatty tissue of the animal when we eat the meat of the animals or consume commercial dairy products, we also ingest the chemicals contained in the meat or milk products, which then get stored in our bodies as well check out the list developed by the environmental working group to let the consumer know which foods are most saturated with chemicals and which conventionally grown foods are safest to purchase the lists are called "the dirty dozen" and "the clean fifteen " the lists can be found at http //www ewg org more about processed foods packaged and processed foods are everywhere they are convenient, easy to prepare, have a long shelf life, and are certainly created to taste great they are usually made from synthetic ingredients and freeze dried foods many are made mostly of chemicals vitamins and minerals have to be added to enhance the nutrient content, as most of the nutrients are processed out of the foods as chemicals contain no nutrients, they are also added to meet government nutrient standards thus, packaged foods only contain a small portion of the nutrients, whether vitamins, minerals, bioflavonoids, or other phytonutrients, that wholesome, fresh foods contain if we consume mostly packaged foods, we will end up with nutrient deficiencies and a possible excess of certain nutrients such as synthetic folic acid (found in cereals and flour products) "eating clean" now, back to our question of why we should eat wholesome, organic foods eating fresh foods in their natural state may be the best way to achieve health and to improve our long term health outlook even though there is a difference in quality in the types of fresh foods whether grown organically or conventionally—there is one thing that we can say "there's nothing like the taste of fresh food " and also, eating organically grown foods takes us to another level of taste sensations so, ditch the processed foods and enjoy the tastes, the smells, and the health giving nutrients of nutritious, all natural, fresh foods eating clean also means that you rid your diet of refined foods, especially grains such as white flour and white rice, refined or table sugar, pasta, and baked goods instead, substitute the refined foods for those foods in their natural state, such as whole grains including wheat berries, whole grain breads, pastas, brown rice, and honey in moderation it also means that eat a balanced diet that is high in vegetables, fresh fruits, lean protein, and healthy you fats your goal is to make your meals as nutrient dense and colorful as possible fats out of all of the macronutrients, fat is often given a "bad rap " fats are implicated in heart disease, high cholesterol, and obesity, but i am here to set the record straight fat is a necessary part of our diet and is needed for optimal health fat has the most concentrated source of calories, in that it provides 9 calories per gram, while carbohydrates and proteins only provide 4 calories per gram fat is our energy reserve and is our preferred energy source fat provides insulation to the body and structure to cell membranes our brains and spinal cords are the essential consumers of fats in addition, fats transport all of our fat soluble vitamins such as vitamins a, d, e, and k just like carbohydrates, fats are made up of carbon, hydrogen, and oxygen each of these atoms attaches to each other in different ways to form the different types of fats saturated fats monounsaturated fats polyunsaturated fats fortunately and unfortunately, the body loves to store fat—probably from our thrifty genes that came down to us from our ancestors in times of famine yes, eating too much fat may make you fat! actually, it is the overconsumption of the "bad" fats that can cause the weight issues and health problems when the federal government introduced the new "food pyramid" in 2005, it produced new guidelines for fat consumption the government recommends that we consume less than 10% of calories from saturated fatty acids and less than 300 mg per day of cholesterol, and to keep trans fatty acid consumption as low as possible 21 it also recommends that we keep total fat intake between 20% 35% of calories, with most fats coming from sources of polyunsaturated and monounsaturated oils such as fish, nuts, and vegetable oils 21 we are also encouraged to eat lean meats and low fat or fat free dairy and foods 2' in truth, the real key to fat consumption is not so much in the amount of fat, but the type of fat with the sophistication of nutrition research over the past 20 years, we know that many of the foods that were developed during the "let's not eat fat" phase of the government's dietary recommendations—foods, such as margarine and hydrogenated vegetable oils—are now known to contribute to high cholesterol, heart disease, and many inflammatory health issues 07 the types of fats to eat good fats saturated fats saturated fats are found in foods such as meat, poultry, eggs, dairy and coconut oil , according to ron rosedale, md, author of the "rosedale diet" and noted endocrinologist, eating a small amount of saturated fat (no more than 10% of your diet) does not promote free radical production in the body, as it is not easily oxidized this means that it is not easily subject to damage from free radicals eating some saturated fat is a healthy choice, as it is a necessary component of each cell and a healthy source of cholesterol cholesterol is not the villain it is often made out to be, since it is needed to make our sex and stress hormones there is still much controversy over the cholesterol raising effects of saturated fat, but cholesterol in foods is not the primary villain the real villains are inflammation and overproduction of cholesterol by the liver eating damaged fats, such as trans fats and too many refined carbohydrates, can turn on inflammation and create more oxidation so that cholesterol becomes damaged it is the damaged or oxidized cholesterol that leads to health consequences at the same time, eating too much saturated fat may lead to health issues as well, including obesity and cancer grain fed animals are especially high in saturated fat, as eating grains forces them to store fat also, animals that are fed hormones, antibiotics, and grain are more likely to hold chemicals in their fat tissues when we consume the animal, we consume those toxins as well thus, we get a build up of toxins in our fat tissue, which may lead to health issues eating organic, grass fed beef and organic poultry offers a better choice for long term health cooking with oil cooking or sautéing with saturated fats is better than using vegetable oils the saturated fats are more heat stable and have a higher "smoke point " at higher temperatures, the fat will not turn into an oxidized or rancid fat of course, deep frying in any type of oil has its own set of health consequences one of the best oils to use in stir frying and sautéing is coconut oil it is a type of saturated fat that is a medium chain fatty acid and, as such to be used for energy than stored as fat polyunsaturated fats these fatty acids are known as " they are essential "essential fats because they are not normally made within the body, but must be supplied through the diet 108 omega 6 fatty acids polyunsaturated fat is found primarily in vegetable oils such as omega 6 fatty acids soy, sesame, sunflower, corn, cottonseed, peanuts, seeds, nuts, and some margarines however, not all polyunsaturated fats are healthy fats found in canola oil, safflower oil, sunflower oil, cottonseed oil, soy oil, margarine, hydrogenated vegetable oils, and the processed foods, bakery goods, and fried foods that contain these oils can be hazardous to your health the best sources of the omega 6 fatty acids are found in nut oils, sesame oil, and grape seed oil use these in salad dressings do not heat them, as they are chemically unstable and sensitive to the effects of heat, light, and oxygen they will accelerate the formation of free radicals at even very low temperatures choose cold processed oils only the diet should consist of some omega 6 oils every day however, don't overload your diet with these fatty acids, as eating a diet high in polyunsaturated omega 6 fatty acids can overload your body with free radicals omega 3 fatty acids the polyunsaturated fats to emphasize are the omega 3 fatty acids these fatty acids are gaining acceptance within the medical and scientific community as vital for good health studies show that they are protective to the heart, and they assist in the production of hormone like substances called prostaglandins that fight inflammation the omega 3 fatty acids are especially high in epa and dha, which are important for healthy cell membranes and brain function it is very easy to have a deficiency in essential fatty acids, especially omega 3, as we may not consume the foods that contain these vital fats sources of omega 3 fats fish (cold water ocean fish), fish oil, flaxseed, chia seed make a good effort to include some of these foods in your diet every day taking a fish oil supplement may be a good choice if consumption of fish, flax, or chia seeds is not a standard part of your diet for optimal health, the best ratio is 2 1 of omega 6\ omega 3 we usually get enough omega 6, but we need to make more of an effort to include the omega 3s in our diet 1 09 monounsaturated fats these fats are a special classification of essential fats and are considered to be the omega 9 fatty acids the most well known monounsaturated fat is olive oil it is also a good source of vitamin e much research has been conducted on this savory and healthy oil it is a staple of the "mediterranean diet," and studies show that eating a mediterranean type diet can cut heart disease risk in half 22 macadamia nuts are another great source of monounsaturated oils, as are avocados in fact, macadamia nut oil is great for sauteing, as it withstands high temperatures it is best to purchase the extra virgin olive oils and the cold pressed forms of macadamia nut and avocado oils better yet, eat olives, macadamia nuts, and avocados! bad fats there is a classification of fats that falls into the category of damaged fats or trans fats they are mostly human made fats that the food industry loves, but our arteries do not these are fats that create high amounts of oxidative or free radical damage to cells they do not contain the naturally healthy chemical structure of the good fats, and our bodies have a difficult time processing and assimilating them they get stored in our fatty tissue and create problems for the metabolism of fats by the liver these fats are usually made from vegetable sources but are chemically altered to have some of the characteristics of saturated fat this is accomplished through subjecting them to high heat or changing their structure by adding hydrogen as they are processed for public consumption foremost among the reasons for altering these vegetable oils is to make the chemical structure more stable, so that they have a longer shelf life and to turn the oils into a solid form the sources of these trans fats are foods that are readily available and some, like margarine, even have beneficial health claims attached to them baked goods candy canola oil hydrogenated vegetable oils margarine processed foods shortening why are bad fats so bad? trans fats are now being implicated in a host of health issues obesity, heart disease, diabetes, strokes, inflammatory conditions in fad, recently there was a law passed in new york city that banned trans fats from restaurant foods the harvard school of public health calls trans fat the "phantom far as it is found in thousands of foods the school called it a victory for public health when the fda required as of january 1, 2006, that trans fats be listed on food labels 23 in fact, it was the harvard school of public health that sounded the alarm in the 1990s about these damaging fats in a 1993 research analysis, the harvard researchers indicated that eliminating "trans fats from the u s food supply could prevent up to 1 in 5 heart attacks and related deaths that would mean a quarter of a million fewer heart attacks "24 the most damaging reason for leaving these fats out of the diet concerns our cell membranes the cell membrane is responsible for providing nutrition to the cell, communicating with other cells, and for keeping all of the substances intact within the cell the membrane depends upon its fluidity and flexibility for the type of fats that we consume the trans fats produce a less fluid cell membrane and interfere with the body's ability to utilize the other healthy fatty acids according to michael murray in healing foods, " an alteration in cell membrane function without a healthy is the central factor in the development of virtually every disease membrane, cells lose their ability to hold water, vital nutrients, and electrolytes without the right type of fats in cell membranes, cells simply do not function properly "" what changes have been made? food manufacturers now realize that consumers who are more educated on the dangers of trans fats will avoid products containing them thus, many companies have found a way to make their products without using hydrogenated oils some margarines are "trans fat free," and chips and crackers are being made without oils or by substituting olive oil instead however, average consumers still may not be aware that they are using sources of trans fats when they purchase partially hydrogenated safflower oils to use in frying and in salad dressings many food companies will substitute sugar or starch for fat so that fat free baked goods found on grocery store shelves may have this added sugar also, many restaurants have switched to using vegetable oils for deep frying, but at high heat these oils become trans fats tips for trans fat free eating choose liquid cold pressed vegetable and nut oils purchase nut butters that have no additives avoid commercially prepared baked goods, crackers, snack foods, and processed foods avoid fast foods, unless you choose the healthier alternative such as salads (without dressing) avoid deep fried foods avoid desserts at restaurants, unless you can ascertain that the chef has used a healthy oil eliminate margarine and other foods that contain hydrogenated oils read the label even a small amount of trans fats can have a negative impact on your health eat more antioxidant rich foods, as these act as free radical scavengers and can help to offset the damage from trans fats i good fats saturated fats the body needs some saturated fat as it is a healthy source of cholesterol cholesterol is needed to make our sex and stress hormones it is a necessary component of each cell and cell membrane sources meat, poultry, eggs, dairy, coconut, and palm oil essential fats these fats are not normally made in the body and must be supplied through the diet eat organic raw nuts and seeds, cold pressed oils, and wild caught fish eat 2 1 omega 6\ omega 3 fatty acids omega 3 (polyunsaturated) omega 6 saturate (polyund) mackerel, sardines chic seed and oil seeds sunflower, legumes peanuts, cashews, soy beans olives and olive oil macadamia nuts and oil avocados bad fats these are damaged or trans fatty acids they are mostly human made fats that create high amounts of free radicals and damage to healthy cells and cell membranes sources margarine, hydrogenated vegetable oils, canola oil, shortening, baked goods, processed foods, candy week three • deep cleanse diet meal plan (may prepare smoothies for dinner instead of lunch) " psf' (k84), gltm (k95), or clatm (k105) smoothies as meal two clearvite replacements per day allergy statement if you have a known allergy or sensitivity to a food in this chart, please replace that food with a substitute in the same class if any food makes you feel worse, stop eating it and discuss with your healthcare professional n clearvitetm gltm(k95), or smoothie carrot and celery sticks 2 oz protein clearvite cl smoothie vegetable juice 2 oz protein coconut (page 45) green salad rosemary dressing ((ppaaggee 51) clearvite tm clearvitetm clearvite tm clearvite tm psftm(k84), psft"(k84), psftm(k84), psftm(k84), psftm(k84), gi tm(k95), or clatm(k105) clatm(k105) clatm(k105) smoothie smoothie smoothie smoothie i 1 11 t 1,11 , lemon halibuts green salad clatm(k105) clatm(k105) fresh fruit (berries or other fruit) 2 oz protein lettuce wrap beet roll ups turkey bacon cucumber with turkey sandwich (page 37) lemon ginger clearvitem turkey psftm(k841 pgpsftm(k84), meatball soup gltm(k95), or (page 40) green salad clatm(k105) add linda's no tomato sauce to broth (page 43) smoothie baked sweet \ \ tuna salads in clearvite tm psftm(k84), butter lettuce psftm(k84), gltm(k95), or cups (page 43) gltm(k95), clatnk105) green salad (page 43) rosemary dressing (page 51) fresh e \= fresh fruit 2 oz protein fresh fruit fresh fruit 2 oz protein (page 36) baked clearvite tm psftm(k84), salmons with psftm(k84) gltm(k95), or avocado and mango salsa gltm(k95), or (page 42) watercress smoothie salad (page 44\) lemon olive dressing (page 49) clearvite tm chicken legs psfth(k84), gltm(k95), or green salad clatm(k105) (page 42) smoothie 43\) lemon dressing (ppaaggee 51) \ s when using fish, use species from locations that are less prone to toxic exposure breakfast snack lunch 1 ' 1 snack dinner water (8 servings) 0 0 0 0 0 0 0 0 11 ‘ 1urnal daily journal 1 day 3 breakfast breakfast snack snack lunch snack dinner water (8 servings) water (8 servings) 0 0 0 0 daily i ly journal day 4 day 5 breakfast snack snack lunch lunch snack snack dinner dinner water (8 servings) 0 0 0 0 water (8 servings) 0 0 0 0 0 0 0 0 0 0 0 breakfast daily journal daily journal dm 6 day 7 brreeaakkffaasstt snack luunncchh snnaacckk diinnnneerr water (8 servings) 0 0 0 0 water (8 servings) 0 0 0 0 0 0 0 0 0 0 0 0 117 3 • deep cleanse ease of implementation, obstacles to overcome, commitment, and willingness to succeed with regard to the readings did you learn anything new? any surprises? any changes you would make to your future diet? diet lifestyle changes readings challenges physical symptoms 118 r use this form to record your observations regarding your diet, lifestyle changes, symptoms, readings ■ meal plan ■ program management ■ 1 ' • • "antioxidant" is a term that has gained much popularity over the past 20 years or so when the "free radical" theory became widely known every cell in the body uses oxygen to carry out its functions, and in this process creates unstable free radicals thus, free radicals are a normal by product in the production of energy by the body they are also a by product of metabolic waste that is created as the body tries to break down and excrete unwanted toxins such as chemicals and allergens free radicals are essentially unstable molecules that are missing an electron and that roam around the body picking up electrons from other cells—essentially destroying healthy cells and tissues this is done by a process called "oxidation " in order to clear the body of these damaged cells, antioxidants (enzymes and essential can also get antioxidants from our food to assist our body in neutralizing free radicals if these free radicals are not cleared, they trigger a host of health problems what causes an increase in free radicals? there are many substances that can cause an increase in free radicals and many ways that free radicals can be produced in high quantities • allergens • inflammatory conditions • chemicals (indoor and outdoor) • radiation exercise • standard american diet (sad) heavy metals (mercury, lead, aluminum) infection • stress • trans fatty acids why does exercise cause an increase in free radicals? as you read these causative factors for the production of free radicals, i would imagine that you are wondering why exercise increases free radical output most of us know that physical activity is good for our health however, it is one of the paradoxes of biology that exercise can increase the formation of free radicals as was mentioned before, free radicals are produced in our bodies during the daily course of making energy as we exercise, oxygen consumption can increase up to 20 times as there is a greater demand for energy as the energy is being produced at such high levels, electrons are being leaked from the cells, which leads to a large number of free radicals this oxidative stress is important to stimulate muscle repair but also leads to inflammation and possible exercise induced fatigue for some, it may also lead to tissue damage if the body's antioxidant system is healthy, then the damage to tissues can be repaired if the diet is low in antioxidants, the biological material necessary to constantly rebuild the body's antioxidant system is impaired, and continuous exercising will continue to deplete antioxidant protection and to slow the healing of damaged tissues therefore, it is important to consume adequate levels of antioxidants each day free radicals, antioxidants, and ph balance our overall health and well being depend upon a certain acid alkaline balance that is regulated by the body's ph system the ph of the blood stays stable at 7 35 7 45 this is the normal, "safe" range if it gets even slightly out of balance, our health is compromised however, even though this is our essential ph, the organs, glands, and metabolic processes of the body demand different levels of acidity and alkalinity the ph range for acidity is below a level of 6 9, and for alkalinity the level is 7 and above for example, the ph of the stomach is as low as 1 5, which is highly acidic if it were not so acidic from the release of stomach acid, protein and fats would not be fully digested the ph of the colon is from 5 5 to 7, so that the healthy bacteria that reside there can support the clearing of unhealthy bacteria the unhealthy bacteria cannot survive in a totally acidic environment there are many healthcare professionals who emphasize the balancing of your biochemical ph every day to maintain your health however, it is really difficult to measure the body's ph as it varies throughout the day it also reflects your body's response to the types of foods that are consumed, the amount of stress experienced each day, the toxic exposures from the environment and from foods, and to the high levels of free radicals even building up lactic acid from exercise can significantly shift the ph because we are building up such high levels of acids on a daily basis, they must be neutralized by alkaline buffers such as calcium therefore, we are encouraged to consume a diet that is higher in alkaline foods there is a consensus that if we do not neutralize the acids from the inflammation created by our metabolic waste products with alkaline buffers (calcium is the primary buffer), an acidic ph will result and lead to further inflammation and further damage to our cells one of the easiest ways to maintain a balanced ph is to consume a diet that emphasizes the antioxidant alkaline foods this assures that there is an availability of alkaline reserves to act as a buffer (calcium, in particular) to neutralize the acidity the majority of foods that support alkalinity are fresh fruits and vegetables acid forming foods include all meats, fish, poultry, eggs, most grains, legumes, sugars, nuts, and seeds dairy is more neutral as it provides calcium, fat, and sugar all processed foods made from chemicals and medications are also highly acidic on your detoxification program, your diet will consist of 70% alkaline forming foods and 30% acid forming foods drinking water with lemon is a great way to start your day by creating an alkaline buffer to support the clearing of the waste products released overnight increase the antioxidants there are many foods that have become well known for their inclusion of compounds involved in antioxidant processes some of the foods highest in these compounds are from the fruit and vegetable families ■ blueberries ■ glutathione foods broccoli, cabbage, garlic ■ leafy, green vegetables ■ prunes ■ wheat germ citrus fruits cod liver oil dark chocolate eat your vegetables and fruits! eating at least nine servings of fruits and vegetables (1/2 cup servings) each day will allow us to meet our requirements to ensure our vitality and health both now and in the future not only do these foods contain antioxidants, but they also contain an assortment of vitamins and minerals that are involved in antioxidant processes remember that food is not separate from our life; it gives us life i our digestive system proper digestion, absorption of nutrients, and elimination of wastes are essential requirements for optimal health the gastrointestinal tract, which regulates all of these functions, is considered to be the "seat of health " the goal of many nutritional approaches is to maximize the health of this important system the gastrointestinal tract begins at the mouth and ends at the rectum it includes the mouth, esophagus, stomach, small intestine, and large intestine the liver, pancreas, and gallbladder also play important roles in digestion what goes in must come out we all know that what goes in at the top comes out in a different form at the bottom however, what happens in between? and why is it important that all the different components of the digestive system work properly? where does it start? the process starts in the brain when you begin to think of food, and then becomes more potent when that first delicious aroma of your favorite food hits your nostrils powerful chemical messages are set in motion to get you ready to digest and assimilate food now, as soon as the food hits your mouth, when you actually begin to taste and eat the food, enzymes, such as amylase, are produced to help you begin the process of digestion chew your food well this is particularly important, as chewing activates the enzymes and prepares your stomach for producing gastric juices, such as pepsin and hydrochloric acid, to break down proteins churn your stomach as the food is passed into the stomach, it is mixed with hydrochloric acid and pepsin far from being a bad thing, stomach acid is crucial for proper digestion this is why using antacids for prolonged periods of time, which inhibit hydrochloric acid production, can be detrimental to our health hydrochloric acid not only assists in protein digestion, but also helps to prevent bacterial and fungal overgrowth of the small intestine in addition, it stimulates the production of digestive enzymes, stimulates peristalsis, and facilitates the absorption of minerals as we age, we produce less and less hydrochloric acid and pepsin many times when you suffer acid indigestion, it is not because you have too much acid the stomach, which can cause a resurgence of acid taking "antacids" may help for the time being, but they not only suppress the production of hydrochloric acid, but also the production of digestive enzymes as well some of the symptoms of not having enough hydrochloric acid are acid indigestion ■ foul breath asthma ■ fullness with meals belching ■ no taste for meat gas and bloating feeling of fullness up to two hours after meals ■ mouth sores ■ stomachaches here are some ways you can increase hydrochloric acid apple cider vinegar (1/2 tsp in water before meals) hydrochloric acid capsules or tablets, such as hcl prozymr'' (z26); ask your healthcare professional herbal bitters (1 tsp before each meal) don't drink liquids at meals or just drink small sips of water relax at meal times (stress shuts down digestion) it takes guts once your stomach has churned all that food into a liquid soup called chyme, it is passed to the next phase of the processing machine, your small intestine—which is anything but small the surface area, if it is unfolded, covers the size of a tennis court your food is fully digested and absorbed here once your food enters the small intestine, the pancreas is activated to send in the digestive enzymes to break down carbohydrates, proteins, and fats and to neutralize stomach acid if you are low on enzymes or your pancreas does not have enough available minerals, then you may have symptoms such as gas, bloating, and/or pain in the middle part of the abdomen here are some ideas for increasing enzymes eat whole, fresh, organic foods take digestive enzymes protease, amylase, lipase ■ eat fermented foods yogurt, cabbage juice, pickled cabbage, or ginger eat only one type of protein at a meal how is your liver doing? your liver has the hardest job of all it helps to emulsify fats and breaks down hormones, including cholesterol it also helps to break down synthetic chemicals, such as food additives and pesticides, so that the body can excrete them the liver makes cholesterol and distributes fat soluble vitamins such as a, d, e, and k to the tissues the liver produces bile, which is stored in the gallbladder bile contains bile salts to emulsify and break down fats, making them easier to digest as we eat, the gallbladder and liver release bile into the duct that connects the liver, gallbladder, and pancreas to the small intestine if you have had your gallbladder removed, the bile and bile salts have to be secreted into the small intestine where there is no repository for storing bile thus, digestion may be problematic taking some ox bile or other liver nutrients may be needed to support digestion of fats an easy way to help your gallbladder emulsify fat is to eat egg yolks and honey you should keep your liver in tip top shape, or you will overproduce cholesterol, have problems digesting fat, be unable to break down excess hormones, and be inefficient at breaking down chemicals if these substances are not broken down and excreted, they will recirculate and begin to poison your cells if you have experienced brain fog, then you know what it is like to have toxins recirculate in your body drinking alcohol also makes your liver work harder than it should some of the symptoms you might experience if you become toxic from a sluggish liver are aching all over • feeling sleepy throughout the day • lack of concentration allergies dizziness some good tonics are beets • dandelion root broccoli • globe artichoke burdock root • lemon juice cabbage • milk thistle 'symptoms may result from conditions other than toxic exposure, which may require appropriate conventional medical management and drug administration by a physician where symptoms are more frequent or severe, seek appropriate medical management a healthy bowel the last bit of digestion happens when whatever is left of your food—mainly water, bacteria, and fiber—enters the large intestine about 2 5 gallons of water pass through the large intestine daily, two thirds from body fluids alone the large intestine, or colon, is where your friendly bacteria live these bacteria help produce enzymes, manufacture b vitamins, keep us resistant to food poisoning, and keep bad bugs from taking up residence in our gastrointestinal tract it is really important to have a healthy amount of good bacteria populating the colon you can keep the good bacteria happy and proliferating by consuming fermented foods such as yogurt, cottage cheese, sauerkraut, miso, nano (fermented soy), and fiber the yogurt should contain live organisms and not contain extra sugar or starch taking probiotic supplements (lactobaccilus, bifidus, etc) is also a way to increase these friendly bacteria in your gut each probiotic capsule may contain the equivalent of 15 small tubs of yogurt constipation and diarrhea are two health issues that you may experience if the colon is not working efficiently constipation may occur if there isn't enough water in the bowel this may happen when digestion is slowed down, when you do not consume enough fiber, or if peristalsis is sluggish diarrhea can occur if there is too much water in the bowel this may happen when food is not digested well it will move through the digestive system too quickly without using up enough water during the digestive process a low fiber diet can create either bowel issue consult with your healthcare professional to address this concern here are some additional ways you can improve bowel health increase fiber by eating more fruits and vegetables take fiber supplements or powders do not take psyllium fiber long term, as it is very harsh on the bowel consume oat bran, rice bran, apple pectin, prunes if you have constipation, take extra magnesium this will increase smooth muscle relaxation, which improves peristalsis magnesium also rehydrates the bowel you will know if you have taken too much magnesium, as your bowels will become loose or runny take only as much as you need to have two "good" bowel movements per day don't strain when going to the bathroom you have a greater chance of developing hemorrhoids and of weakening the sphincter muscles, which assist in peristalsis control your levels of stress, as the stress response will shut down digestion 126 leaky gut this is quite a common condition, characterized by an erosion of the gut membrane that keeps out unwanted foods and pathogens when this protective layer becomes damaged, it becomes more porous and allows undigested particles of foods, bacteria, fungus, parasites, and other pathogens to move through the porous membranes and into the bloodstream once there, the immune system goes on attack and immune system activity it can also cause malabsorption and a depletion of nutrients if left untreated for some time, other health issues may occur, such as irritable bowel syndrome (ibs) and allergies 26 if you are having issues that resemble leaky gut, you should visit your physician for proper diagnosis and treatment some of the things that cause a leaky gut are alcohol antibiotics chemotherapy and radiation ■ sodas eating too many refined foods ■ standard american diet (sad) infections ■ sugar nsaids (acetaminophen, aspirin, etc) ■ unresolved food intolerances ■ vaccinations prolonged states of stress food intolerances having a leaky gut can lead to food intolerances the immune system begins to think of foods as the enemy commonly eaten foods such as gluten found in grains (wheat, oats, rye, barley, spelt, kamut) as well as milk products are common allergens when you have sensitivities to foods, you will also experience a host of symptoms that could create more serious health issues food reactions can occur immediately or up to 72 hours after ingestion if you suspect that foods are causing any problems, then try an elimination diet eat only vegetables, fruits, and light protein for at least three weeks and then introduce food groups one at a time every four days and notice any symptoms—gas, bloating, brain fog, aches, skin rashes, etc to repair the lining of the gut demands a change of diet and lifestyle as noted above, first visit your physician to obtain the proper diagnosis and treatment reducing stress and eating a wholesome diet go a long way towards supporting the health of the gastrointestinal tract eating slowly and in a calm setting can support digestion, as can drinking herbal teas, such as slippery elm and marshmallow root week four • deep cleanse diet meal plan (may prepare smoothies for dinner instead of lunch) 'tm psf 1 " (k84), gl' (k95), or cta tm (k105) smoothies as meal two clearvite replacements per day allergy statement if you have a known allergy or sensitivity to a food in this chart, please replace that food with a substitute in the same class if any food makes you feel worse, stop eating it and discuss with your healthcare professionals clearvite t" clearvite tm clearvite tm clearvite tm psftm(k84), psftm(k84), psftm(k84), psftm(k84), clatm(k105) clatm(k105) clatm(k105) smoothie gltm(k95), smoothie gltm(k95), or gltm(k95), or cla tm (k105) clatm(k105) smoothie 1 vegetable tm smoothie squash, shrimp fresh fruit halibutt coclearvite ll psftm(k84), psftm(k84), gl ,r gltm(k95), or ro cc smoothie carrot and turkey bacon fresh fruit ap beet roll ups turkey 2 oz protein meat(page 36) meatballs 2 oz protein (page 37) gluten free2 oz protein with artichoke zucchini strips hearts (page linda's no 38\) kale chips (page 38) clearvite tm salm o n cakes gltm(k95), or psftm(k84), i tm(),orsteamed 0 cla(k105)broccoli , zmsmoothie cla tm (k105) cauliflower, smoothie lemon ffrreesshh fruit shrimp artichoke dip2 oz protein lettuce wraps cut up (page 46) vegetables 2 oz protein baked turkey clearvitet" baked clearvite c hicken pesto clearvite tm; lemon belmont with psftm(k84), (page 41) psftm(k84), ginger glt r avocado and mango salsa lemon olive gltm(k95), or (page 42) cc portabello cu (page 42) balsamic cla tm (k105) la z mushroom green salad dressing smoothie z burger (page 63\) (page 43) (pages 49) maple syrup sauce yam the nightshade vegetables—tomatoes, potatoes, eggplant, and all peppers—are to be avoided, or used, as advised by your healthcare professional t when using fish, use species from locations that are less prone to toxic exposure snack lunch snack dinner water (8 servings) 0 0 0 0 0 0 0 0 129 1( breakfast breakfast snack snack lunch lunch snack snack dinner dinner water (8 servings) water (8 servings) 0 0 0 0 0 0 0 daily journal daily journal day 4 day 5 breakfast breakfast snack snack lunch lunch snack snack dinner water (8 servings) water (8 servings) 131 dinner a \ day 7 breakfast snack lunch lunch snack snack water (8 servings) 0 0 0 0 water (8 servings) 0 0 0 0 0 0 0 0 0 0 0 0 132 breakfast snack dinner dinner use this form to record your observations regarding your diet, lifestyle changes, symptoms, ease of implementation, obstacles to overcome, commitment, and willingness to succeed with regard to the readings did you learn anything new? any surprises? any changes you would make to your future diet? diet lifestyle changes readings challenges physical symptoms 1 1 om \ ' now that you have successfully completed the detox 360°,, program and made a commitment to yourself to get healthy, what are your next steps to ensure that you continue to achieve even better health and to stay healthy for life? what other steps would you like to take to further your health? 1\ 2\ 3 4\ \ \ one of the best ways to find out what dietary and food choices work best for you is to follow this program with the four week reintroduction and revitalization program this program is used to determine any food sensitivities and evaluate your organ functions going through periodic detoxification and cleansing programs is a great way to lighten the body's load of toxins, lower inflammation, and restore healthy function to your detoxification system (lungs, liver, kidneys, skin, and lymphatics) it is also a great way to keep the body healthy we suggest undertaking a detoxification program twice a year, preferably during the spring and fall always cleanse under the supervision of your healthcare professional 136 the goal of this assessment is to identify those areas of your life and diet that need attention so that you are not building a toxic load, and you can improve your health by reducing your toxic burden please circle the appropriate response "y" for yes and "n" for no more than five "yes" answers means that you may have an increased risk of an exposure/toxic burden 1\ do you eat fast food meals at least three times per week? y / n 2\ are you overweight? y / n 3\ do you tend to overeat? y / n 4\ do you consume "sugar free" food sweetened with aspartame or other sweeteners? y / n 5\ do you regularly consume foods that contain msg (soy protein isolate, soy sauce, hydrolyzed vegetable protein)? 6\ do you eat foods, especially packaged foods, that contain artificial colors? 7\ do you eat "refined carbs" at any time during the day? 8\ do you eat nonorganic produce? y / n 9\ do you eat fewer than 7 9 servings of fresh fruits and vegetables per day (1/2 cup servings)? y / n 10\ do you drink sodas every day or several times per week? y / n 11\ do you drink nonorganic coffee? y / n 12\ do you drink more than two cups of coffee per day? 13\ do you drink less than 8 glasses, or 2 quarts, of water per day? y / n 14\ do you cook or reheat foods in plastic containers? y / n 15\ do you microwave your foods? y / n 138 16\ are you presently using prescription drugs? y / n 17\ have you ever experienced an allergic reaction to or have had side effects from any medication? y / n 18\ do you have strong negative reactions to caffeine or caffeine containing products? y / n 19\ do you currently smoke or use tobacco products? y / n 20\ have you smoked within the past 10 years? y / n 21\ have you ever used recreational drugs? y / n 22\ do you experience brain fog or drowsiness? y / n 23\ do you develop symptoms on exposure to fragrances, exhaust fumes, or strong odors? y / n 24\ do you feel ill after consuming even small amounts of alcohol? y / n 25\ have you ever been exposed to harmful chemicals (pesticides, organic solvents, etc)? (this could be one great exposure or several small exposures ) y / n 26\ have you ever been exposed to mold in your house or work environment? y / n 27\ have you ever had chemical dependence? y / n 28\ have you ever had asthma? 29\ have you ever had chronic fatigue or fibron iyalgia? 30\ do you have allergies to environmental substances or food? y / n 31\ do you live in a house that is over 25 years old? y / n 32\ have you had recent remodeling in your house? y / n 33\ did symptoms develop after a move to a new house, workplace, or remodeling? y / n total yes answers additional questions if you have fillings in your teeth, what material are they? have you removed or replaced any fillings in the past? 139 \ in the reintroduction or food challenge phase, you should add one food group at a time back into your diet every four days in the following order beef (if you choose to eat beef) eggs nuts or seeds (you may eat any type of raw nut or seeds ) beans/legumes (if you eat soy, challenge soy first ) grains (except wheat, unless tests show no gluten sensitivity) nightshade vegetables (tomatoes, potatoes, eggplant, and all peppers) dairy (unless tests show a dairy sensitivity) eat a food for one day, then leave it out of your diet for three days notice any symptoms such as gas, bloating, heartburn, stomach upset, brain fog, headache, sleepiness, etc if you notice any symptoms, leave that food out of your diet for the time being if you have no symptoms, then keep it in your diet, but do not add the asymptomatic foods back into your diet until you have completed the entire food challenge most food reactions are delayed and may be experienced up to four days after eating the offending food during this challenge, continue with the detoxification diet when reintroducing foods after this program, you need to be aware that there are certain foods that may not create symptoms or visible signs of distress, even though they may trigger immune reactions and intestinal inflammation these are the hidden health destroyers, including foods such as gluten in wheat, dairy, coffee, and others the latest research indicates that gluten sensitivity may be present for a decade before noticeable symptoms emerge this means that for a decade or more, the immune system may be triggered and cause intestinal inflammation, etc to ensure that your diet has no hidden health destroyers, specialized lab tests are recommended to identify dietary triggers such as, cyrex laboratories array 3, which tests for multiple parts of wheat; cyrex"'' laboratories array 4, which may show foods that have molecular structures mimicking gluten and triggering the immune system; or cyrex' laboratories array 10, which tests 180 raw and cooked foods, gums, and peptides of certain foods ask your healthcare professional for these tests to ensure that you have detoxified your diet from such dietary triggers after you have added various food groups back into your diet, check with your healthcare professional for the best dietary approach to maintain the gains in your health and to further your health goals \=this trademark is owned by ()tex laboratories, llc detox 360`t' is an effective program, which is designed to give you a jump start on your path to healthy living this program provides a basic approach, which can be extended to incorporate more advanced and comprehensive approaches to promote health the next phase after the initial 4 week program is about revitalization and re energizing this phase includes a new set of products which replaces the drainage formulas with formulas designed to support major hormonal organs, glands, and the endocrine system in general revitalization is defined as the natural renewal of a cell, tissue, or organ the process of drainage and detoxification will help reduce the toxicity of the body, but the organ function may still remain less than optimal as such, the organs may be susceptible to future physical and nutritional stressors the following formulas are designed to strengthen the energetically weak organs in the same way that you would build muscles at the gym repetitive intake of these remedies will more powerfully strengthen these organs what makes these remedies so special is that they contain homeopathic atp (cellular energy molecules) and have homeopathic potencies of nutrients that are targeted directly to the regeneration of an organ the organs that are supported in this deeply regenerating program are the pancreas, kidneys, adrenals, pituitary gland, and liver pancreas r03 kidneys r04 adrenal r13 pituitary r07 liver ro1 more in depth detoxification detox 3607,, is a general detox support program for a more specific and in depth detoxification, ask your healthcare professional to help set up a customized program for you pancreas the pancreas is responsible for our digestive function as well as regulating our blood sugar uptake and energy production by all cells of the body adrenal the adrenal glands secrete our stress hormones and our reproductive hormones they are also responsible for making certain that we have an endless supply of energy the pituitary gland is the master hormone regulator of the body it regulates the hormone output of the entire endocrine system adrenals, thyroid, pancreas, reproductive hormones, thymus kidney the kidneys filter the blood and help maintain our blood pressure in traditional chinese medicine, it is one of the regulators of "chi," which is our energy potential liver the liver, as you know, is our primary detoxification organ it also serves as a blood reserve for the entire body, makes cholesterol, and breaks down fats for better digestion, along with maintaining our reserve of blood sugar so that we have a reserve of glucose to be used as energy throughout the day all together, these formulas create a synergistic effect to powerfully revitalize the body take advantage of this opportunity to use these formulas to deeply regenerate your entire body i have used these in my nutrition practice for the past six months and have seen some startling results the synergistic effect of supporting these organs and glands is quite noticeable and very appropriate after a cleansing program in this phase, the clearvitc" psf' (k84), gl' (k95), or cla'm (k105) formula can be used liberally whenever desired adopting a gluten free and hypoallergenic diet is very important for keeping inflammation in check and supporting appropriate immune function during this phase, an in depth gut repair and revitalization program is also recommended through your healthcare professional therefore, many of the dietary recommendations in the detox 360°, program are recommended for life ask your healthcare professional to start you on these formulas as soon as you complete your detoxification program i references smit a, o'byme a, van brandt b, bianchi i, kuestermann k introduction to bioregulatory medicine new york, ny thieme medical publishers, inc ; 2009 17\ fda regulates the safety of bottled water beverages including flavored water and nutrient added water beverages u s food and drug administration website http //www fda gov/food/resourcesforyou/consumers/ ucm046894 him updated july 10, 2013 accessed april 14, 2014 2\ environmental working group body burden the pollution in newborns washington, dc environmental working group; 2005 18\ fuller a quality of bottled water questioned in 3\ national academy of the sciences scientific frontiers in developmental toxicology and risk assessment committee on developmental toxicology washington, dc national academies press congress new york times july 8, http //2009 www nytimes com/2009/07/09/us/politics/09bottle html? r=0 accessed april 14, 2014 19\ maple s how to tell if your plastic bottle is safe parent 4\ lipton bh the biology of belief unleashing the power consciousness, matter, and miracles santa rosa, ca love, elite books; 2005 dish website http ////wwwwww ppaarreenntfddiisshh ccoomm//22000088//0044//1111// how to tell if your plastic bottle is safe/ updated april 11, 2008 accessed april 14, 2014 5\ locke se, kraus l, leserman j, hurst mw, helsel js, williams rm life change stress, psychiatric symptoms, and natural killer cell activity pscychosom med 1984 sepoct;46(5) 441 453 20\ q\&a baby bottles and bisphenol a consumer reports website http //www consumerreports org/cro/ news/2008/03/q a baby boitles and bisphenol a/index htm updated march 27, 2008 accessed april 14, 2014 6\ u s department of health and human services massage therapy an introduction 7\ field t, hernandez reif m, diego m, schanberg 5, kuhn c cortisol decreases and serotonin and dopamine increase following massage therapy intl neurosci 2005 oct;115(10) 1397 1413 21\ u s department of health and human services u s department of agriculture dietary guidelines for americans 2005 washington, dc u s department of health and human services; 2005 22\ knoops la, de groot lc, kromhout d, et al 8\ moyer ca, rounds j, hannum jw a meta analysis of massage therapy research psycho! bull 2004 jan;130(1) 3 18 mediterranean diet, lifestyle factors, and 10 year mortality in elderly european men and women the hale project jama 2004 sep;22 292(12) 1433 1439 9\ lambert c deep into sleep harvard magazine 2005 23\ harvard review of evidence verifies that eating trans jul aug;26 fats increases risk of heart disease \[news release] boston, ma harvard school of public health office of communications; june 23, 1999 http //archive sph http //harvard edu/press releases/archives/1999 releases/ press06231999 html accessed april 14, 2014 10\ kripke df, garfinkel l, wingard dl, klauber mr, marler mr mortality associated with sleep duration and insomnia arch gen psychiatry 2002 feb;59(2) 131 136 11\ women's study finds longevity means getting just enough sleep \[news release] san diego, ca university of california san diego news center; september 30, 2010 hitp\ // http //ucsdnews ucsd edu/archive/newsrel/health/09 30sleep asp accessed april 14, 2014 24\ fats and cholesterol out with the bad, in with the good harvard school of public health website hitp\ // http //www hsph harvard edu/nutritionsource/fats full story/ accessed april 14, 2014 12\ researchers say lack of sleep doubles risk of death 25\ murray mt, pizzorno j, pizzorno l encyclopedia of healing foods new york, ny atria books; 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2000 15\ haas e staying healthy with nutrition berkeley, ca celestial arts; 2006 16\ leonnig cd area tap water has traces of medicines lipski e digestive inc; 1996 washington post march 10, 2008 b01 http //www washingtonpost com/wp dyn/content/story/2008/03/09/ 512008030901877 html?hpid=topnews accessed april