Welcome to your Purpose

Cleanse Experience!

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Optimal Health is not complicatedPut in what’s needed. Maximize…

Raw materials your body needs to function and heal (e.g. vitamins, minerals, antioxidants, protein, healthy fats)

Take out what’s harmful. Minimize…Toxins, Infections, Allergens, and Stress

Then, get out of the way. Create an environment for healing. Prioritize…

Sleep. Rest. Laughter/Stress reduction. Meaningful relationships.

The problem is we’re not very good at doing these three things consistently The result: chronic disease.

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Optimal Health is not complicated

Put in what’s needed. Maximize…Raw materials your body needs to function and heal (e.g. vitamins, minerals, antioxidants, protein, healthy fats)

Take out what’s harmful. Minimize…Toxins, Infections, Allergens, and Stress

Then, get out of the way. Create an environment for healing. Prioritize…

Sleep. Rest. Laughter/Stress reduction. Meaningful relationships.

The problem is we’re not very good at doing these three things consistently. The result: chronic disease.

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Typical American LifestyleNutrient poor diet

Little vegetables and fruit, high in processed foods, sugar, preservatives, transfats, chemical additives, hormone- and drug-laden animal foods, low mineralsOften a “double negative”: a missed opportunity for nutrition and an added dose of toxins and/or inflammation

High stress. Low sleep. Numbing recreation. Unprecedented exposure to toxins

Air, water, food, drugs, soil, playgrounds, furniture…

Growing risk of infectionsSuperbugs, long-term effects of antibiotics

The result? Chronic inflammation.

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Human Detoxification TenetsPart of the body's innate defense system – to manage both internally-generated and externally-acquired toxins.Includes processing excess amounts of healthful substances (e.g. estrogen, Vitamin D, quercetin) as well as any amount of toxic substances (e.g. BPA, mercury, pesticides). Medications too!Something our bodies are doing all the time, every day.Requires specific nutrientsBegins in the gut lining – continued primarily in the liverbut happens to some extent in all tissues, especially lungs, kidneys, skin, and brain. Can be genetically impaired or improvedMust convert fat-soluble substances to water-soluble ones that can be readily excreted from the body (e.g. urine, stool, sweat).

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Human Detoxification Tenets

The body allows for storage of toxins that cannot be readily processed, primarily in our fat (adipose) tissue

–Weight loss frees up toxins and needs detoxification support to avoid inflammation and potential re-storage of toxins elsewhere in the body

Toxic build-up can result from one-time acute exposure or (much more commonly) chronic, low-level exposure.

Something to consider?Toxic build-up could trigger development of fat cells and increase storage of fat as a primal protective mechanism.

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InflammationBody’s response to threat or injury. Necessary for triage.

E.g. wound-healing (swelling, redness, fever)Harmful if chronic and out of controlCells secrete “communication chemicals” which either

Calm the body (anti-inflammatory) orAlarm the body (inflammatory)

Everything you eat, drink, breathe, do, and think can cause one reaction or the other.

Common chronic inflammatory symptoms are often what we think of as “just getting old”!Swollen joints, achy muscles, congestion, headaches, diarrhea, constipation, GERD, depression, lethargy, ongoing fatigue, skin rashes, itchiness, bloating, poor memory, irritability, brain fog…But they become things we know to be deadlyDiabetes, Atherosclerosis, Asthma, MS, Alzheimers, Cancer…

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InflammationBody’s response to threat or injury. Necessary for triage

E.g. wound-healing (swelling, redness, fever)Harmful if chronic and out of controlCells secrete “communication chemicals” which either

Calm the body (anti-inflammatory) orAlarm the body (inflammatory)

Everything you eat, drink, breathe, do, and think can cause one reaction or the other.

Common chronic inflammatory symptoms are often what we think of as “just getting old”!

Swollen joints, achy muscles, congestion, headaches, diarrhea, constipation, GERD, depression, lethargy, ongoing fatigue, skin rashes, itchiness, bloating, poor memory, irritability, brain fog…

But they become things we know to be deadlyDiabetes, Atherosclerosis, Asthma, MS, Alzheimers, Cancer…

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Living in a Toxic World

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Toxins are everywhere!

AirWaterFoodDirtCleaning productsCans, Plastics, Food packagingPersonal Hygiene products

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Better Living Through Chemistry?The US TSCA federal inventory includes over 85,000 chemicals. We have no idea how many – and which ones – are in active use in commerce today. Less than 1% of known chemicals have had any safety testing.Pesticide use has more than tripled in the past 50 years.Over half of known pesticides, herbicides, and fungicides have been classified as potent endocrine disruptors.Since 1968, the US population has increased by 60%. US chemical production has increased by 420%.Much focus on the environment.

What about the human impact?

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and diabetes prevalence.

Brian A. Neel, and Robert M. Sargis, 2011

U.S. synthetic chemical production

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Courtesy of the Institute of Functional Medicine

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Toxins are everywhere!Heavy metals

MercuryArsenicLeadCadmiumAluminum

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Toxins are everywhere!Estrogen Mimickers

BPATriclosan

Glyphosphate

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Toxicity Overload is Common

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Toxins are everywhere!The Environmental Working Group’s website is an excellent resource for clean household and hygiene products. www.ewg.org

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The Miracle ofDetoxification

(The best defense is often a good offense!)

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The Experience of Toxicity is IndividualWhat is toxic to one person is fine for another person. Our toxin tolerance is particularly individual.

Genetics

Toxic Excretion

Environment

Toxic Exposure and Absorption Nutrition

Toxic Retention

Inflammation/Disease

Comfort/Wellness

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ToxicitySometimes toxins come from the outside (e.g. BPA, heavy metals, chlorine, pesticides, transfats, drugs).Sometimes toxins come from the inside (e.g. candida, oxidative stress, estrogen).What is toxic to one person may be fine for another person. Our toxin tolerance is particularly individual.Toxicity triggers Inflammation and Oxidative stress which set the stage for chronic diseaseThe body tries to respond! But can be easily overwhelmed

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Toxin Overload is commonGenetic predisposition (that is, a “poor detoxifier)Poor detoxification-dependent nutrient intakeChronic, low-level exposureTiny level exposure to multiple toxins can completely overwhelm your body’s defensesOur food choices are missing key ingredients to support liver’s natural function (e.g. junk food)

“Low levels of toxin exposure may initially cause no (or only subtle) effects, but over the long term can lead to frank dysfunction that may be remote in both space and time from the toxin exposure.

That is, slow accumulation with delayed expression of toxic effects.” - Dr. Kenneth Bock, MD

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Never fear: your liver is here!

Processes toxins in two phasesPhase 1

Turns typically fat-soluble toxins into intermediate compounds. These are free radicals which can damage tissues and DNA.

Phase 2Turns intermediate compounds into water-soluble compounds that can be excreted from the body (e.g. urine, stool, sweat)

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Courtesy of the Institute of Functional MedicineLiver detoxification pathways and supportive nutrients

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Food as Fuel or Inflammation?

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Protein

Food and Eating are Information.Food and Eating are Information.

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Food and Eating are Information.

Protein

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Generally, Americans eat a lot of this!

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Myriad Reasons Why Sugar Ruins Your Health

It can suppress the immune system.It interferes with absorption of calcium and magnesium.It can weaken eyesight.It can cause hypoglycemia.It can cause a rapid rise of adrenaline levels – especially in kids.It contributes to overweight and obesity.It can cause arthritis.It can cause heart disease and emphysema.It can contribute to osteoporosis.It can increase harmful cholesterol and triglycerides.It can lead to both prostrate cancer and ovarian cancer.It can be the root cause of diabetes.It can cause cardiovascular disease.It can make our skin age by changing the structure of collagen.It can produce a significant rise in triglycerides.It can increase the body's fluid retention.It can cause headaches, including migraines.It can cause depression.It can contribute to Alzheimer’s disease.

In intensive care units, limiting sugar saves lives….

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Courtesy of the Institute of Functional Medicine

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CRP is marker of systemic inflammation. Independent marker of CVD.

Nuclear Factor kB controls how aggressively cells secrete inflammatory chemicals! Elevated NFkB means elevated inflammation of all types.

Food is powerful. It literally “talks to” our cells.

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But there can be inflammation caused by

this too!

Indeed, these are much better choices!

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Cleanse Overview

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Optimal Health is not complicated

Put in what’s needed. Maximize…Raw materials your body needs to function and heal (e.g. vitamins, minerals, antioxidants, protein, healthy fats)

Take out what’s harmful. Minimize…Toxins, Infections, Allergens, and Stress

Then, get out of the way. Create an environment for healing. Prioritize…

Sleep. Rest. Laughter/Stress reduction. Meaningful relationships.

During this cleanse, you will have the opportunity to address all three of these priorities at once! And also hopefully begin some new long-standing habits.

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Cleanse Summary“Giving your body a trip to the spa.”Load up your body with what it needs

Nutrient-dense, anti-inflammatory foods

Get rid of typical inflammatory foodsCommon food sensitivitiesStimulants (e.g. caffeine, sugar), Potential opiates (gluten, dairy, and sugar/salt/fat combinations), and Alcohol (CNS depressant)Processed, “broken” or chemical-laden foods

Reduce the burden on your digestive systemSupport your liver with key detoxifying nutrients to reduce your toxic burdenFacilitate healing with sleep, stress reduction, daily bowel movements, and plenty of clean water.

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1.10 Days2.No processed, packaged, or refined foods3.Heavy vegetables and fruits (especially detoxifying ones)

The Cleanse focuses on a highly alkalizing diet

FOOD CATEGORY High Alkaline Alkaline Low Alkaline Low Acid Acid High Acid

BEANS, VEGETABLES,

LEGUMES

Asparagus, Onions, Vegetable Juices,

Parsley, Raw Spinach, Broccoli,

Garlic, Barley Grass,

Dark Leafy greens

Okra, Squash, Green Beans, Beets, Celery,

Lettuces, Zucchini, Sweet Potato, Carob

Carrots, Tomatoes, Mushrooms,

Cabbage, Peas, Cauliflower, Turnip,

Beetroot, Olives,Potato Skins

Cooked Spinach, Kidney Beans,Whole soybean

(edamame)

Potatoes (without skins), Pinto Beans, Navy Beans, Lima

Beans

FRUITLemons,

Watermelon, Limes, Grapefruit, Mangoes, Papayas

Dates, Figs, Melons, Grapes,

Papaya, Kiwi, Berries, Apples, Pears, Raisins

Oranges, Bananas, Cherries, Pineapple, Peaches, Avocados

Plums, Pasteurized Fruit Juices

Sour Cherries, Rhubarb, Canned

Fruit

Prunes, Sweetened Fruit

Juice

GRAINS, CEREALS

Amaranth, Millet, Lentils, Wild Rice,

Quinoa

Rye Bread, Sprouted Wheat, Spelt, Brown Rice

White Rice, Corn, Buckwheat, Oats, Rye, Whole wheat

White Bread, Pastries, Biscuits,

Pasta

MEATLiver, Oysters,

Venison, Cold Water Fish (e.g. trout,

salmon, mackerel)

Turkey, Chicken, Lamb, Tilapia

Beef, Pork, Shellfish, Tuna,

Swordfish

EGGS & DAIRY Breast Milk Soy Milk, Goat Milk, Goat Cheese, Whey

Eggs, Butter, Yogurt, Buttermilk, Cottage Cheese

Raw MilkCheese,

Homogenized Milk, Ice Cream, Custard

NUTS & SEEDS AlmondsSoaked/sprouted

seeds, Brazil nuts, Hazelnuts, Coconut

Sunflower and Pumpkin Seeds

Pecans, Cashews, Pistachios Peanuts, Walnuts

OILS Olive Oil Flax Seed Oil Coconut oil Corn Oil, Sunflower Oil, Margarine, Lard

BEVERAGES Herb Teas, Lemon Water

Green Tea, White Tea Ginger Tea Black Tea, Cocoa Coffee, Wine Beer, Liquor,

Soft Drinks

SWEETENERS, CONDIMENTS Stevia Xylitol

Raw HoneyMaple Syrup, Rice Syrup

Processed Honey

White Sugar, Brown Sugar, Molasses,

Jam, Ketchup, Mayonnaise,

Mustard, Vinegar

Artificial Sweeteners, Chocolate

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Enjoy a wide variety of vegetables and fruits on this cleanse. Explore!

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Cruciferous Vegetables: Natural Detoxifiers•High in fiber, vitamins, and minerals.

•Contain indole-3-carbinol (I3C) and other important natural phytochemicals which support the liver’s Phase 2 detoxification.

•For example, they change the way estrogen is metabolized and may prevent estrogen-driven cancers.

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1.10 Days2.No processed, packaged, or refined foods3.Heavy vegetables and fruits (especially detoxifying ones)4.No stimulants (e.g. caffeine, sugar, soda, alcohol)

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Eliminate Caffeine and AlcoholGASP!No coffee or tea to make me feel human in the morning? No glass of wine at 6pm to calm the chaos? Really? Why?

Dehydration and blood sugar swings. Adrenal gland burnoutUsing these as “legal drugs” to force our energy up or down.Alcohol toxic to the liver in quantity.

Instead of caffeine? Sleep! Change your life. Turn off the lights by 9:30pm.Don’t use chemicals to force your body to rev up (or as a cover for exhaustion).

Instead of alcohol? Exercise. Even a nice long walk. A funny movie. Time with your pet. Deep breathing. Yoga.Don’t use chemicals to force your body to calm down.

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1.10 Days2.No processed, packaged, or refined foods3.Heavy vegetables and fruits (especially detoxifying ones)4.No stimulants (e.g. caffeine, sugar, soda, alcohol)5.Remove common food sensitivities

Dairy, wheat, eggs, nuts, corn, soy…

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Food SensitivitiesAntibody generation: IgE and IgG

IgE = Immediate (and usually fixed)IgG = Delayed (and frequently variable)

Leaky Gut (Food on wrong side of the tracks)Often you are sensitive to something you eat all the time, especially something you crave often or relish

Some common sensitivitiesgluten (including wheat, barley, rye, and oats unless gluten-free),dairy (milk, cheese, butter, yogurt),corn, eggs, soy, nuts, citrus fruits,nightshade vegetables (e.g. tomato, bell pepper, potato, eggplant)yeast (e.g. baker’s & brewer’s yeast, yeast extract, wine/beer, vinegar).

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●10 Days●No processed, packaged, or refined foods●Heavy vegetables and fruits (especially detoxifying ones)●No stimulants (e.g. caffeine, sugar, soda, alcohol)Remove common food sensitivities●Dairy, wheat, eggs, nuts, corn, soy●Reduce difficult-to-digest foods

●Animal flesh foods, grains (esp. wheat), legumes

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Who Wins the Digestion RaceA typical steak?

Takes ~2+ days to be fully digested & absorbed.

Vegetables and fruit? Typically less than 12 hours.

Other foods depend on your body’s unique supply of enzymes and bacteria.If you are worried about keeping smooth digestion on the cleanse, consider using supportive digestive enzyme supplements.

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●10 Days●No processed, packaged, or refined foods●Heavy vegetables and fruits (especially detoxifying ones)●No stimulants (e.g. caffeine, sugar, soda, alcohol)●Remove common food sensitivities

●Dairy, wheat, eggs, nuts, corn, soy, oranges●Reduce difficult-to-digest foods

●Animal flesh foods, grains (esp. wheat), legumes●Support detox pathways with key nutrients

●High doses of low-allergenic rice protein●Phase 1 and (especially) Phase 2 supportive nutrients

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Courtesy of the Institute of Functional MedicineLiver detoxification pathways and supportive nutrients

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Typical American Balance Problem?

Phase 1 and Phase 2 Imbalance? Oxidative damage!Out of the frying pan & into the Fire

Phase 1 UpregulatorsCaffeine, Excessive alcohol, Cigarette smoke, Charred meat, many common medications

Phase 2 UpregulatorsCruciferous vegetables, B-vitamins, eggs, healthy digestion, sufficient sleep, low insulin (low-glycemic diet)

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Supportive SupplementsAdditional supplements which will help greatly with reducing inflammation and maximizing the impact of the cleanse:

Probiotics (1 or 2 per day (AM and PM) on empty stomach) Fish Oil (minimum 1000 Omega3s daily with food)Magnesium Citrate (300-400mg in capsules before bed if need help with daily bowel movements)

You should be sure to continue digestive supplements as needed (e.g. enzymes, HCl, probiotics, anti-bacterials, anti-fungals). If you have any concerns about other supplements you are taking, please don’t hesitate to post your question on our Facebook page or send me an email. Of course, you will want to continue all necessary medications per your doctor’s guidance.

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Medication ConsiderationsThere are a few, limited categories of medications which might have interactive effects with the cleanse supplements. These include...

Blood-thinning medications (e.g. Coumadin) – because the cleanse supplements together tend to thin blood slightly themselves by reducing inflammation and the cleanse diet will be very high in Vitamin K1.

Potassium-sparing diuretics (e.g. triamterene) – because the cleanse diet is typically very high in potassium

Daily high-dose NSAIDs (e.g. Fioricet or Naproxen for pain/inflammation)

If you are taking any of these, please make sure you consult with me via email before starting on the supplements to determine if we need to make special adjustments.Certainly if you have any specific concerns regarding your own medications, please consult with your physician.

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●10 Days●No processed, packaged, or refined foods●Heavy vegetables and fruits (especially detoxifying ones)●No stimulants (e.g. caffeine, sugar, soda, alcohol)●Remove common food sensitivities

●Dairy, wheat, eggs, nuts, corn, soy

●Reduce difficult-to-digest foods●Animal flesh foods, grains (esp. wheat), legumes

●Support detox pathways with key nutrients●High doses of low-allergenic rice protein●Phase 1 and (especially) Phase 2 supportive nutrients

●Heavy Water Drinking (for flushing)

●Daily Bowel Movements (for getting toxins out; not keeping them in)

●Stress Reduction

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Drink water.

During the cleanse, you’ll drink water and herbal teas exclusively.

Unsweetened non-dairy milks are allowed until that category of food is eliminated (e.g. rice, almond, coconut)

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The Joy of Bowel MovementsThe most important question:

How long do you want toxins remaining in your body?What’s ideal?

1-2 every single day. Full. Soft (like peanut butter). Light brown.

What’s typical?2 or 3 per week. Little balls. Black. Hard.

Diarrhea and Constipation are symptoms, not illnesses, of an underlying imbalance.Do not be constipated while cleansing!

Magnesium citrate supplement (like Natural Calm powder at night)More vegetables (leave skins on)More waterMore healthy fats (e.g. olive oil)Probiotics w/high levels of Bifido species (vs. Lactobacillus species)Exercise

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Cleanse Specifics

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Starting tomorrow Begin to wean off of caffeine, alcohol, sugar, artificial sweeteners, and all

processed foods (and gluten-containing foods if you think they will be an issue for you). Be prepared for a headache. It WILL go away. Drink lots of water.

Get your bowels moving if needed. Try magnesium citrate if needed for either constipation and/or headaches.

Review the foods list and recipes. Choose what you’ll be eating for the first 4 days.

Shop. Be generous. Don’t plan to be hungry. Look at your calendar. Plan time in now to relax, rest, exercise, laugh

and have fun. Don’t wait to “find time” for these critical self-care activities.

Get Ready, Get Set, ...

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To answer some common questions... The following are indeed not on the acceptable foods list for the cleanse on any day:

Animal foods (e.g. poultry, seafood, dairy, eggs)Oranges and grapefruitSoy foods of any kind (including soy sauce and tofu)Corn (even whole grain; so indeed, no popcorn)Gluten-containing grains (e.g. wheat, barley, spelt, rye)Peanuts, mushrooms, nutritional yeastDecaffeinated or caffeinated black or green tea (just herbal)Natural sweeteners like agave or honey (just stevia, an herbal sweetener, or small amounts of xylitol, a natural sugar alcohol)Dark chocolate

Unless body fat loss is not a current goal for you, I do recommend you eliminate all foods made with grain flour. Otherwise, you may consume gluten-free, whole grain flour foods (e.g. brown rice pasta).

Be aware that many alternative milks have several additives (e.g. guar gum, carrageenan). If you are prone to allergies or sensitivities, I recommend you avoid these.

Instead of coconut milk in a carton, choose the can.

Yes, We Will Be Eating!

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Throughout the ENTIRE cleanse, I encourage you to enjoy the following:Olive oil and coconut oil (don’t skimp on these; you need them)

Seasalt, pepper, and other fresh/dried spicesFresh herbs (e.g. parsley, cilantro, dill, basil)Fresh lemon and lime juiceMustard (no fillers besides vinegar and spice, check label)

Vinegars (any variety)Stevia (an herbal sweetener) or Xylitol (assuming your GI track does well with this natural sugar alcohol)

Herbal teas and water All vegetables from the Allium family (e.g. onions, garlic)All vegetables from the Cruciferous family (e.g. broccoli, kale)Apples, pears, and all berries

Cleanse Essentials

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A few general tips: Keep in mind that the list of permitted foods will change each day, so don't invest in a lot of new products.Anchor your grocery purchases with vegetables – as we will be doing this for all ten days.If you will be traveling, planning is Everything.

•Plan ahead of simple foods you can prepare and take with you (e.g. big batches of roasted vegetables, fruit and nut butter, bag of pumpkin seeds)•Take herbal tea bags and either fresh fruit and/or some nuts and seeds everywhere you go to eat away from home•Aim for mid-range or higher restaurants. No national chains, delis, or fast food (you will be disappointed at your options!). •In restaurants, work from the “side dish” list. Order exactly what you want (e.g. a big bowl of steamed broccoli with olive oil drizzled on it, a big bowl of roasted brusselssprouts, and a sweet potato with nothing on it). You’ll be surprised what you can get if you are willing to speak up and Be Specific.

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Closing Thoughts

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Three Truths to Consider...

The state of your body is a reflection of your overall life. In this way, it is a mirror. What is your mirror telling you?

We often use food to chemically self-medicate...to calm ourselves down, to numb our emotions, to reduce our inhibitions, or to jack up our alertness. Where and how might you be self-medicating in order to avoid feeling a truth about your life?

Not eating on purpose is often a way in which we prioritize what other people think and want above our own needs and wellness. Who are you consistently priorizing over yourself? And thus – in the end -using as an excuse to avoid the self-care you really need?

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This is your Opportunity to Live on Purpose for 10 Days

Avoiding the “Default Syndrome”. CHOOSE what you do. Prioritize shopping, food prep, relaxing, sleeping…CARING for your wonderful body and mind! Where you need help, ask for it Now, proactively and positively.Sleep is a powerful healer. Make time for this. Shine a light on the positive in your life. Consider journaling just before bed about what went well on that day. Make a list of 5 specific things you are grateful for. Turn out the light focused on that list.Exercise lightly and gently. Walking, yoga, tai chi, stretching, dance.Cleanse your environment of Stress. Wherever possible, postpone stressful discussions or events. Instead of vegging out in front of TV, video game, or email, do something inspiring to you. Be prepared to experience Detoxification.

You may experience a short-term increase in congestion, headache, general fatigue, crazy-looking stools, some cramps, etc.. This will pass. Don’t give up! Or grab a Mocha or a muffin or some chocolate to mask what your body is going through or what feelings are coming up for you. Let it happen. Rest. Be gentle with yourself.

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Are you Ready? Starting tomorrow...Begin to wean off of caffeine, alcohol, sugar, artificial sweeteners, processed foods, and gluten-containing foods (e.g. bread, pasta, crackers, chips).•Be prepared for a headache. It WILL go away. Drink lots of water.Get your bowels moving if needed. Try magnesium citrate for constipation. Magnesium glycinate may be more effective specifically for headaches if your BMs are optimal.Review the foods list and recipes. Choose what you’ll be eating for at least the first 4 days. Shop. Be generous. Don’t plan to be hungry.Look at your calendar. Plan time in now to relax, rest, exercise, laugh and have fun. Don’t wait to “find time” for these critical self-care activities.

We will have you set up on the Facebook forum within a day or so. Please do engage with your cleanse mates and share ideas and encouragement.

After we begin, I will be sending you daily email guidance and reminders. Don’t hesitate to be in touch with any observations, comments, questions, or just venting/sharing.

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Thank you!