jen devilliers, certified chek holistic lifestyle coach...

Jen DeVilliers, Certified CHEK Holistic Lifestyle Coach | Nutrition | Fitness | Wellness

[email protected] • 21DayBodyMindDetox.com • Instagram

© Jen DeVilliers 2016 | No part of this document may be reproduced without written consent from the author

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mailto:[email protected]

http://21daybodyminddetox.com/

https://www.instagram.com/jenbodyminddetox/




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What’s in Your Body/Mind Detox Guide?

Welcome

Welcome and My Journey .................................................................................. 4

Highlights to Your 21-Day Body/Mind Detox ..................................................... 6

What, Why, and Who ............................................................................................ 8

Detox: 8 Channels of Elimination ...................................................................... 10

Preparation Checklist .......................................................................................... 15

Words of Wisdom from Past Detoxers ............................................................... 18

Questionnaires

Your Body/Mind Assessment ............................................................................. 20

Your Goals ........................................................................................................... 25

Your Passion List .................................................................................................... 25

The Plan

5 Simple Steps to the Body/Mind Detox Diet .................................................. 26

Detox Shopping List – omnivore and vegetarian .......................................... 29

Food Categories – The Details ........................................................................... 31

10 Foods to Add and Avoid for a Successful Detox ..................................... 35

Detox Daily Practices .......................................................................................... 43

Day-at-a-Glance – omnivore and vegetarian ............................................... 44

Frequently Asked Questions ............................................................................... 48

Additional Resources

How & Why to Wean from the Bean and Caffeine ....................................... 56

Create Your Sleep Sanctuary ........................................................................... 62

How & Why to Dry Brushing ................................................................................ 66

Hydro Thermal Therapy ...................................................................................... 70

Your Poop Says It All! ........................................................................................... 73

Detox Travel - Eating Healthy on the Road ..................................................... 76

7 Quick Tips for Dining Out ................................................................................. 82







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Welcome To Your 21-Day Body/Mind Detox

First time Detoxer – Welcome! Your 21-Day Body/Mind Detox has so much to offer, and as a

first timer it may seem a bit overwhelming – guides, weekly calls, recipes, Facebook group,

daily emails with Jen’s Love Bombs, and more. Phew! My job (and yours) is to keep it simple.

That’s why I created this Guide so you can narrow in on what’s most important while you settle

into your Detox.

2nd + Detoxers – Welcome back! I created this guide (and added new editions) to help you

get your game on and jump in right away. I am honored you have returned and are willing to

take a deeper dive and share your wisdom and experiences with us.

A little about me…

My Journey

I struggled with terrible asthma, eczema, and allergies growing up, and I was sick a lot and

didn’t get to play sports.

In my 20s I found the courage to try sports. My confidence was growing when I had a freak

accident during a bike race. The stress of emergency surgery and anesthesia made my

asthma, eczema, and allergies go from bad to worse. Little did I know I was on a long path of

recovery.

It took me 8 years (and a lot of expensive research) to discover what my body required to be

healthy, vibrant, and strong. Yet it was worth it because along the way I discovered the path

to healing was from the inside out.

I have spent over 20 years showing women (and men) how to heal their bodies and am

passionate about sharing my knowledge and experience. I don’t want anyone struggling the

way I did.

I created my signature detox programs to show women a quicker, kinder, and more effective

approach to a healthier and stronger body and mind.

I am honored to be on this journey with you, supporting you as your mentor and guide. This

detox program is dedicated to YOU and all my clients who have shared their stories, struggles,

and successes with me.

Much love,







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Highlights of your 21-Day Body/Mind Detox

1. Detox Schedule

ACTION TO TAKE: Mark your calendar!

7-Day Countdown Preparation: January 7th - 13th

21-Day Detox: January 14th - February 3rd

Integration Week: February 4th - 10th

2. Meeting Schedule

ACTION TO TAKE: Mark your calendar and join us for our meetings.

ONLINE/CALLS: By phone or computer 60-90 minutes 12 noon PST

LEVEL 1 - Mondays at 12 noon

January 7th January 14th January 21st January 28th February 4th Join Zoom Meeting https://zoom.us/j/368014693 One tap mobile +16699006833,,368014693# US (San Jose) +16465588656,,368014693# US (New York) Dial by your location +1 669 900 6833 US (San Jose) +1 646 558 8656 US (New York) Meeting ID: 368 014 693 LEVEL 2 - Wednesdays at 12 noon

January 9th January 16th January 23rd January 30th February 6th Join Zoom Meeting https://zoom.us/j/371793817




https://zoom.us/j/368014693

https://zoom.us/j/371793817




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One tap mobile +16699006833,,371793817# US (San Jose) +16465588656,,371793817# US (New York) Dial by your location +1 669 900 6833 US (San Jose) +1 646 558 8656 US (New York) Meeting ID: 371 793 817

Recordings will be available for all calls. (So if you miss a call, you can listen to the

recording or you can re-listen to any call to get even more value from it.)

Meetings/Calls will be a combination of content, Q&A and celebrations!

3. Facebook Group

ACTION TO TAKE: Once you complete your waiver below, then click here and request

to “Join” our Private FB Group:

Your Detox Community Is Happening Here!

We will accept your request ASAP so you can introduce yourself and join in the

conversation. Tap into our online private community 24/7 and:

• Stay connected (and accountable!)

• Share your struggles and celebrations

• Swap recipes, suggestions, and successes

• Get your big and little questions answered

• Have more fun as you laugh and detox together

4. Membership Site

ACTION TO TAKE: Stay tuned for an email with subject line, “Your Member Login.” In it

you’ll find your own personal login information for our Membership Site.

The Member Site is where you have access to your guidebooks, recipes, meditation,

movement videos, and recordings.

5. Daily Emails

Check your inbox for a daily “love bomb” from me starting March 12th. Each day for 35

days you will receive an email with a short audio message filled with tips and

encouragement. You also receive one of my favorite recipes and a kitchen gadget

suggestion. I love finding ways to make playing in the kitchen easier, fun, and creative.

This is one way that I walk you through your Detox experience, step by step!




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6. Questions

Questions about food or how to handle something with your detox experience?

Post them to our private Facebook Group and I’ll answer them.

Questions about anything admin related (like schedule, call-in info, member login, etc.),

ask at [email protected].

What, Why, and Who

What is the 21-Day Body/Mind Detox Program?

In my 21-Day Body/Mind Detox Program you commit to eating, sleeping, and practicing self-

care in order to regain vitality, lose weight (if that’s what you desire), and kick-start healthy

habits that recharge your body and get your diet back in alignment for optimal wellness. The

21-Day Body/Mind Detox involves whole nutrient-dense foods, focusing on anti-inflammatory,

low-glycemic, high fiber, and alkaline forming foods. You will receive a shopping list and a

menu plan with recipes to help make it easy. The plan includes lean animal protein, non-

starchy vegetables, and healthy fats. If you are a vegetarian, no problem. We’ve got you

covered. You will also be asked to lighten your schedule (if possible), focus on self-care, and

get 7-8 hours of sleep per night.

This program is a culmination of over 20 years of research and study. I’ve taken the best of

everything and put it in this program for you!

A few very important things to consider:

1. This program is not a quick fix.

It is beautifully laid out for you to transition into eating and living well – for life. After

hundreds of people have been through this program, they say that they absolutely love

the way they feel and their new way of eating and self-care – and it has become a

way of being. The next 5 weeks is an opportunity to do something deeply loving and

nourishing for yourself.

2. You don’t have to be perfect or get it right the first time (or second + time) through.

Setting yourself up to be perfect is setting yourself up for failure. Many clients take the

detox again and again. Some are on their 8th, 9th and 10th time, and each time they say

they gain a deeper understanding, hear something they were not ready to hear

before, are able to add an additional daily practice, eliminate an additional food, or

try a new recipe. Please let go of perfectionism. Take the pressure off, take a deep

breath, sit back, and enjoy the ride.

3. Take your time.

Know that in your “Prep-Week” (your first week of the program) you will be guided to do

2-3 simple things a day to fully prepare both mentally and physically for your detox. If








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you are still weaning from foods as we approach Day 1 of the detox, it is okay to take

an extra week to ease into the detox as we are creating lifelong habits.

As you read through your Guide, pay attention to when you feel resistance, doubt, or

concern, because it is most likely what is holding you back from reaching your goals.

Remember to have fun, enjoy the experience, and let me know how I can support you. XO

Jen

Why Do the 21-Day Body/Mind Detox Program?

You will receive support, community, motivation, accountability, inspiration, and mentoring.

You will discover new foods and make healthy eating and self-care an easier and enjoyable

habit.

The 21-Day Body/Mind Detox Program will help you to:

• Curb cravings for unhealthy foods

• Decrease body fat

• Lose the bloat

• Boost your immune system

• Have clear and beautiful skin

• Improve vitality and radiance

• Insure better quality of sleep

• Conquer irritability and fatigue

• Discover greater clarity and happiness

• Stabilize your blood sugar

…all without deprivation.

Who Can Do the 21-Day Body/Mind Detox Program?

The 21-Day Body/Mind Detox Program is for almost everyone with a few exceptions. Please

don’t attempt if you are pregnant or nursing, under eighteen, or have a medical condition.

Check with your doctor if you are unsure. If you are currently on medication, ask your doctor

before starting this or any diet program.







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Detox: 8 Channels of Elimination

Your body and mind have many ways of eliminating toxins and waste from our bodies, and

these ways all work together to keep you vital and healthy.

We breathe, eat, think, and live in a toxic world. Unfortunately, toxins are all around us. We are

exposed to chemicals in pharmaceuticals, personal care products, cleaning products, and

plastics, along with breathing in exhaust, pollution, off gassing of man-made products, and the

spraying of crops.

We eat GMO processed foods with fillers, synthetic vitamins, and artificial colors and flavors.

We eat non-organic produce that is laden with preservatives, pesticides, and herbicides. It is

estimated that we spray our crops with 5.1 billion pounds of pesticides a year. These chemicals

make it into our oceans and rivers and seep into the marine life, which we then eat.

It is no wonder we lack the vitality we desire. When toxins build up in our body, we set ourselves

up for inflammation, premature aging, and excess fat that just won’t go away.

Our bodies recognize toxic substances and use our 8 channels of elimination to remove them.

When our body is unable to purge these toxins because our channels are not working

efficiently, or we are on toxic overload, the body stores them in our fat cells, away from our

vital organs to protect them.

GOOD NEWS: once you understand how to keep these channels open, we are able to purge

toxins and GENTLY detoxify our bodies (and minds). These eight channels not only rid your

body of toxins accumulated from environmental sources, they remove wastes from foods,

liquids, and emotions we ingest on a daily basis.

Each channel has a specific way of eliminating the toxins and supporting the body.

My goal is to provide you with information, awareness, and tools to help you eat, think, and

breathe for a healthier, less toxic, more energetic, and happier life.

SPECIAL NOTE: You will be guided through gently and naturally detoxifying the body and mind,

while supporting up the channels of elimination during your 21-Day Body/Mind Detox program.

So you do not need to do anything – just enjoy reading through the information below and

listen to my webinar on your PREP page on your Member Site.

WHAT ARE THE 8 CHANNELS?

#1 LARGE INTESTINE

I am sure you could have guessed this one since you know the colon removes waste and

toxins from your body.







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Good to know though is that 70% of your immune system lies in the large intestine and 90% of

the body’s serotonin is made in the digestive tract. So not only is it important to keep your

large intestine healthy, but you need to make sure that it is being supported in doing its job of

removing waste.

Are your bowel movements healthy?

A healthy stool should be close in color and consistency to peanut butter, shouldn’t be super

smelly, and should be easy to get rid of.

Signs of Unhealthy Digestion:

• Gas

• Bloating

• Headaches

• Burping

• Fatigue after eating

• Irregular bowel movements

• Foul smelling poop

A few ways to support your large intestines:

• Fiber-Rich Foods

• Hydration

• Squatty Potty

#2 LIVER

With over 250 functions the liver’s most vital jobs are to process vitamins and minerals, to store

and release energy producing glucose, and to break down and remove toxins and metabolic

wastes from the body.

A few ways to support your liver:

Anti-inflammatory diet, such as:

• Organic whole foods

• Herbs, such as turmeric

• Coconut oil

Avoid these foods:

• Sugar

• Alcohol

• Caffeine

#3 KIDNEYS

Your kidneys are located on either side of your spine, and just below your ribcage. They are

shaped like beans and about the size of your fists, and they eliminate waste by producing




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urine. Every day the kidneys process about 150 quarts of blood to remove waste and produce

about 1-2 quarts of urine.

A few ways to support your kidneys:

Hydration

High plant-based diet

Eat foods, such as:

• Olive Oil

• Onions and garlic

• Lemon juice

#4 LUNGS

The lungs remove metabolic wastes that are carried through the circulatory and lymph

systems.

A couple ways to support your lungs:

• Deep breathing exercises

• Exercise

#5 BLOOD

Our blood helps eliminate toxins and maintains homeostasis (balance) within the body. With

help from the kidneys and lungs, blood transports vital nutrients from other organs and helps to

removes waste products throughout the body.

By supporting and detoxifying your blood, you can help your blood better focus on its job of

carrying nutrients throughout the body.

A few ways to support your blood:

• Mineral broth

• Sweating

Eat foods such as:

• Apple cider vinegar

• Ginger

#6 LYMPHATIC SYSTEM

The lymphatic system is three times larger than your circulatory system and is composed of the

lymph vessels, lymph nodes, and lymph. Tonsils, adenoids, spleen, and thymus are also a part

of the lymph system.







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Ways to support your lymphatic system:

• Self-myofascial release (AKA Rolling)

• Dry skin brushing

• Stretching

#7 SKIN

Your skin is your largest elimination organ, yet the most neglected.

A few ways to support your skin:

• Exfoliate

• Cleansing bath

• Clean body care products

#8 MIND

There is a huge focus today on removing toxins from our body, but for a healthy body and life,

we need to turn our attention to mentally detoxing.

Our thoughts, beliefs, and feelings construct our experiences. There are so many factors that

alter and shift our perspectives that are completely in our control, but totally out of our

awareness. Here are a few things you can do to detox, deprogram, and wipe the slate of your

mind clean now and again.

Our body and mind work in harmony. No matter how “clean” your physical body is, if your

mind is filled with toxins, you will still feel unclean, unclear, and unhappy.

A few ways to support your mind:

Practice being mindful of thoughts, feelings, beliefs

• Slow Down

• Journal

• Meditate

De-Stress

• Say “no” more often

• Purge perfection

• Speaking your truth

Inner Peace

• Detox relationships

• Passion List

A detox should be gentle while nourishing your body and mind, keeping your elimination

channels open, and teaching you how to incorporate this in your everyday life.







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Eating delicious whole foods that are high in fiber and antioxidants and that are anti-

inflammatory, while hydrating, is important.

I recommend a detox 2-3 times a year at the change of seasons, such as late September after

the Fall Equinox, and in March after the Spring Equinox.







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Preparation Checklist Preparing for your detox will make the experience much easier and way more fun. Use this

checklist to guide you on what to do in the 7 days leading up to the Detox!

Pre-Preparation Checklist

____ Take your Body/Mind Assessment (BMA), located on your Member Site on the

WELCOME page and in this Guide.

____ Join our private Facebook community: Your Facebook Community is waiting for you!

____ Introduce yourself and post your Detox goals in our private Facebook group

7-Day Countdown – January 7th

____ Print your Handouts and have them ready for our meeting on your Member Site in

Module 1

____ Post a comment in our private FB group – share about your answers to your BMA, an

“ah ha” moment, something you are looking forward to seeing shift, or something you

are excited about.

____ Mark your calendar for our meetings. Refer to the Highlights section in this Guide for

dates and times.


____ Review The Plan in your Body/Mind Detox Guide, ask questions, big and small

____ Make 2 copies of your Detox Shopping List, Daily Recommended Guidelines, and Day-

at-a-Glance, and place one on your refrigerator and one in your purse.

____ Start weaning off coffee and/or caffeinated drinks. Refer to “How & Why to Wean from

the Bean and Caffeine Additional Resources” section.

____ Clear your schedule for the next 5 weeks. Say no to social engagements WHEN

POSSIBLE. If you can’t clear your schedule, don’t stress, just do the best you can.


____ Start to create your meal plan – refer to The Delicious Plate and Meal Planning Made

Easy Guide for inspiration. If you are stuck, don’t worry. I (and our group) will help you.

Ask for support. FYI we cover how to meal plan and batch cook at our second meeting.




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____ Post a recipe in our private Facebook group that you are looking forward to creating. It

could be one from TDP or one of your own. I love to see new recipes. If you are not sure

your recipe is approved, ask in our Facebook group.

____ Make a shopping list for pantry items and groceries you will need

____ Recruit family and friends for support; be specific about your needs


____ Remove all “not allowed” foods from your pantry and refrigerator and donate them.

If you must keep them for family, place them out of your sight and reach.

____ Shop using your Detox Shopping List, refer to Jen’s Picks (under RESOURCES on your

Member Site) and your Detox Essentials page for my favorite clean brands.

____ Post to our Facebook group any items that you purchased that are new to you and/or

that you are excited to use


____ Purchase an 18 + ounce non-plastic water bottle, or get your current one out and have

it ready to go

____ Read “Create Your Sleep Sanctuary.” Make any necessary changes to ensure better

quality sleep during detox. Refer to your Additional Resources section in your Body Mind

Detox Guide for tips.

____ Post in our FB group what changes you will make to ensure better quality sleep

____ Purchase a dry brush, or pull out your old one, and place it where you can see it -

OPTIONAL

____ Review “How & Why to Dry Brushing.” Refer to your Additional Resources section in your

Body Mind Detox Guide


____ Make bone or mineral broth and freeze portions so they are ready to go. Refer to The

Delicious Plate under Recipes on your Member Site

____ Post in our Facebook group your favorite broth recipe














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____ Have meals and snacks ready to go for tomorrow. Shop, prep, cook!

____ Prepare meals & snacks for the workplace so they are ready to go when needed

____ Put in your calendar our meeting days and times. Also, put the Monday’s Zoom number

for our calls or CVAC’s address for our in-person meetings in a place where you can

easily find it. Your Zoom number and CVAC address is in your Highlights section in this

Guide.

____ Get a good night’s sleep. Nighty night.







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Words of wisdom from past Detoxers:

When I get a craving for something sweet on the detox, I slice my frozen green-tip banana and spread

it with either Nuttzo or almond butter and sprinkle with unsweetened coconut flakes. It's yum!

- Patricia

For me the tip would be: don't underestimate the importance of water. When I began tracking my

water intake daily, I realized that I was often eating when I was actually thirsty (I also ate when I didn't

get enough sleep, but that's another tip :)

- Dana

Pick one thing each day that is realistic to achieve. Maybe it's lemon water, maybe it's saying no to off

program Foods. It's amazing how many other goals fall into place when you set your eye on just one

manageable thing.

- Kimmi

Take the time to make a good and realistic menu plan and keep it simple so you don't feel

overwhelmed and be kind to yourself if you make a mistake!

- Brittany

I have trouble with sugar. I never thought I'd say this, but I use Farmhouse Culture gut shot and

Farmhouse sauerkraut to cut a sugar craving. It will completely derail a craving for sugar for me. And

instead, I now crave the sour taste. It may be too much for some, but it really works for me. Also get a

handle on mindless eating. I ask myself a simple question and say, "Will this food nourish me or make me

feel worse?" This action has helped me just slow down and be present when I eat something. And

thanks to Jen, if I choose to eat something less than healthy, I will embrace it and enjoy every bite. It

may seem awkward at first, but it can become a habit. And always, just be gentle on yourself and enjoy

the journey.

– Nancy

My tip is to find something that will be easy as a quick Grab & Go at the beginning. That way you're not

feeling so overwhelmed with having to make sure every single meal and item are accomplished in the

first week but you can feel like you do have something healthy. Mine is a jar of tahini and celery sticks or

carrot sticks... or watermelon radishes if I'm lucky enough to find them.

- Mich

I thought of a couple of other things. Don't let yourself get too hungry – that is when weakness strikes. I

keep quick easy snacks at my desk to prevent eating all the junk food that people bring in to work.

Some examples are raw almonds, green apple, nut butter, and celery. When people pull out the

donuts, I pull out my nut butter and put it on an apple or celery. I also keep the apple cutter at my desk.

It makes it easy to eat.

- Nancy

If one of the reasons you're doing the detox is to lose a few pounds...don't fret if the weight loss isn't

showing up on your scale yet. I have been weighing myself daily with frustrating results, and I just

remembered what I've learned in detoxes past – sometimes it takes a while for all the hard work and

dietary changes to show up on the scale. Hang in there. This detox pays off in multiple ways...just not all

at once.

- Meg







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Your Goals & Your Passion List

Your Goals What are the top 5 goals you would like to achieve with this Detox program?

Now, make sure they are realistic and achievable. If they aren’t, rewrite them.

Next, think about how you can make each goal as specific as possible.

(For example: sleep 7 solid hours a night, no longer crave sugar, and lose up to 10 pounds.)

1.

2.

3.

4.

5.

Your Passion List What things do you do that touch you deeply, fill you up, make you smile, touch your heart,

give you warm fuzzies, and/or give you a sense of peace? These can be anything, small or big.

They can be things you have not done for a very long time, or things that you have never

done. Write down the first 5 things that come to your mind, no matter how crazy they may

seem!

1.

2.

3.

4.

5.

Catnap in the sun –Chrissy Sunset walk with family –Terrise Hike with friends -Sonda







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5 Simple Steps to the Body/Mind Detox Diet Your "gut" is one of the main sources of all your health and happiness, success or struggles.

Eighty percent of our immune system is located in the digestive tract and 90% of our serotonin

(brain chemical that affects emotions) is made.

Improving your gut health is imperative if you desire abundant energy, amazing digestion,

and/or weight loss. For the past 20 years as a health coach and after working with hundreds of

clients, I have found that there are 10 essential areas we look at for vibrant health, with the first

area to address being food.

With your Body/Mind Detox Diet, I suggest avoiding 10 of the most common inflammatory

foods and adding delicious foods that nourish your body, mind, and gut. And you never feel

deprived!

1. Note Your Symptoms

Take your Body/Mind Assessment, and note your current symptoms, no matter how big or small

they may seem. This assessment will illuminate over 60 plus symptoms that might be caused by

the foods you are eating. Symptoms range from asthma, eczema, fatigue, headaches, and

inability to lose weight, gas, bloating, stuffy nose, and brain fog to dark circles under your eyes.

No fun. Believe me, I personally know.

2. Eliminate the 10 Culprits

I have found that there are 10 common culprits that keep my clients from feeling their best,

losing weight, and having the vitality they truly desire. With the support, tools, and tips in this

program, it is easy to eliminate the culprits, without feeling deprived.

3. Add 10 Nourishing Foods

During your Body/Mind Detox diet, I recommend you add 10 foods that help decrease

inflammation, stabilize blood sugar, aid digestion, and soothe the intestinal lining. These foods

are easy to incorporate into your diet with your recipes and some simple meal planning, and

they add a delicious taste while also increasing the nutrients in each meal.

4. Commit for 21 Days

Our immune system is amazing. But it takes 21 days to change antibodies (the proteins that our

immune system makes) when we are sensitive to certain foods. That’s why it’s important to

keep a 21 day commitment to not eating the foods we have issues with in order for our bodies

to fully eliminate them.

5. Reintroduction

After your 21 days, you will be reintroducing these potentially inflammatory foods one at a

time, giving yourself 3 days between each new introduction to notice how your body and

mind react to each food. I will give you a step-by-step guide on how to reintroduce food,

making it more manageable for you.

I recommend that everyone do the Body/Mind Diet at least 1-2 times per year to help your

body, mind, and gut renew, recharge, and reset.




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GOOD NEWS: My goal is to provide you with the support, tips, and tools to ease you

comfortably into your diet, program, and life after.

During your 21-Day Body/Mind Detox program, you will be provided with mouth-watering

recipes to help you easily avoid and add the foods mentioned in this program, so you will

experience the power and nourishment of your 21-Day Body/Mind Detox program as the

weeks unfold.







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Food Categories – The Details

Protein: Omnivores: Choose free range, organic, and grass fed. If weight loss is your goal, choose the

leanest cuts, and trim all visible fat. Refer to the Monterey Bay Aquarium Seafood Watch

United States and International for sustainable seafood choices and refer to The Super Green

List for lowest mercury choices. If you choose to eat eggs on the detox, be sure to buy pasture

raised, non-GMO fed eggs.

Vegetarians: Please refer to the 9 Plant Based Proteins + Recipes in your RESOURCES on your

Member Site. Be sure to prep and cook your proteins properly to help aid digestion.

Starch: Do your best to choose local and organic. The 21-Day Body Mind Detox is geared toward anti-

inflammatory and easy to digest foods. Grains and legumes may cause inflammation and be

hard to digest for some people. Also, eliminating sugar in the form of processed starches from

your diet will reboot your system and taste buds, as well as decrease your cravings for sugar

(carbs).

Omnivores: Consider avoiding grains (even non-gluten) and legumes during the detox and

adding them back into your diet after the detox and see how your body responds.

Vegetarians: Legumes and non-gluten grains will be a source of protein for you during the

detox, so be sure to refer to your recipes on the proper way of cooking them to make them

easier to digest. You can also experiment with the non-gluten grain recipes and see how your

body responds.

Fruit: Choose fresh, unsweetened, local, seasonal, non-GMO, and organic. As mentioned above,

one of the goals of the program is to eliminate sugar and sweetness from your diet. This also

helps with resetting your taste buds and is especially important if you have a sugar addiction.

Omnivores: Green-tipped bananas, grapefruit, and green apples are low-glycemic and good

fruit options while on the detox. Don’t worry. The maintenance plan has a long list of fruits to

choose from.

Vegetarians: You can choose from low to moderate glycemic fruits but pay attention to how

you respond to the moderate (blue font) fruits on your shopping list.

Fat: A great choice for non-cooking fats is organic olive oil (I buy California Ranch); for cooking,

coconut oil and ghee. Olive oil should never be heated above 325 degrees Fahrenheit. When

olive oil is heated beyond its smoke point (325°F), it starts to break down chemically. It loses

most of its antioxidants, releases toxic chemicals in the form of smoke, and becomes filled with




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carcinogenic free radicals. No bueno. Great high-heat options are high quality coconut oil

and ghee. Ghee is clarified butter. It lacks the lactose and casein that make dairy-sensitive

people gassy.

Vegetarians: By adding healthy fats to your diet, you will help stabilize your blood sugar and

decrease cravings for not so healthy foods.

Refer to Guide to Cooking with Healthy Fats in TDP to learn more.

Vegetables: Choose fresh, unsweetened, local, seasonal, and organic. I have created Seasonal

Inspirations to help get your cooking creative juices flowing with seasonal produce, you’ll find

these eBooks, under RESOURCES on your Member Site.

Omnivores: Eat a wheel barrel amount a day; 70-80% of your plate should be plant based.

Vegetables are a great source of fiber and are alkaline forming foods.

Vegetarians: Have fun with all to choose from and eat as much variety as possible. Our bodies

crave and need variety as each food has different nutritional components.

FYI Some people may find that moving from a processed food diet to a high fiber diet will

cause them to get backed up. Be sure to slowly increase your vegetables during your prep

week to hopefully avoid plumbing issues. If you find that you are bloated, have the runs, or get

backed up, be sure to reach out so we can troubleshoot. Also, refer to FAQ and How & Why

to Dry Brushing in this guide.

Condiments/Misc: Be sure to stock your pantry with these amazing foods.

Spices listed have been chosen because they are anti-inflammatory, may stabilize your blood

sugar, and aid in digestion. Spices, including ground black pepper, are full of GMO fillers,

including yeast, MSG, soy, sugar, and gluten. Can you believe that? Be wary of the ingredient

“spices” or “natural flavors.” I highly recommend that you do not skimp in this area – spend

more money for better quality. I purchase non-irradiated Spicely Organics.

• Apple Cider Vinegar (ACV): choose raw organic, unfiltered, and unpasteurized. Braggs

is a great choice.

• Fermented Veggies: Choose organic and unpasteurized. Most health food stores offer a

variety to choose from, and they are delicious. You can also make your own. It is

surprisingly easy and much less expensive than buying. Refer to TDP for recipes.

• Dijon Mustard: 365 brand at Whole Foods. Decent ingredients, ACV used vs. white

vinegar, and non-GMO. Be brave and make your own. Refer to TDP for recipes.

• Sea Salt: Choose a variety of non- bleached sea salt without a caking agent.

Himalayan is a must.

For questions regarding your Shopping List and Food Categories, please post them in our

private Facebook group to get a quick answer.











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34

10 Foods to Avoid and Add for a Successful Detox

Why are these foods on this list? With over 20 years of experience working with hundreds of

clients, including myself, I found that avoiding and adding these foods for a period of 21 days,

helped to decrease inflammation, to stabilize blood sugar, to aid digestion, and to soothe the

intestinal lining. Our goal is to eat and to avoid foods in order to nourish your system so that

your "gut" (the source of all your health success or struggles) is happy.

NOTE on foods to avoid: If for any reason you are resistant, feel stressed, or are overwhelmed

by avoiding some of these foods, please start by choosing a few of the 10 foods that feel

doable. Being stressed over eliminating these foods does more harm than good. Some clients

choose not to eliminate all 10 foods and they get great results. Then on their 2nd and 3rd time

taking the detox, they are able to easily let go of all 10. Note that more sensitive people, like

me, may need to eliminate all 10 to feel their best.

There are over 100 foods to choose from on your Detox Shopping List and plenty of delicious

recipes so you won’t feel deprived by avoiding these foods.

NOTE on foods to add: If for any reason, you don’t care for some of these foods, please by all

means do not add them! I want your eating experience to be wonderful while on the plan. I

encourage you, though, to try foods you may think you don’t like. As your tastes change over

the course of the detox, you may find you love certain foods that you disliked before. Also,

most people who eat processed foods (or haven’t been exposed to all 5 tastes) find that their

palette only likes sweet and salty, but not bitter, sour, or umami. So I encourage you to try at

least once, and then again after the detox – you might be pleasantly surprised.

GOOD TO KNOW: If you use your recipes in your TDP, and eat whole non-processed food, you

will not have to refer to these lists. You will automatically be on plan. I’ve got your back







35

QUICK CHECKLIST – SUGGESTED FOODS TO ADD AND AVOID

VEGETARIAN SUGGESTED CHECKLIST

ADD:

+ Cinnamon + Lemon Water

+ Turmeric + ACV

+ Ginger + Filtered Water

+ Bone | Mineral Broth + Variety of Sea Salts

+ Fermented Veggies + Whole Foods

AVOID

- Gluten - Soy

- Dairy - Corn

- Sugar (natural* + artificial) - Peanuts

- Caffeine - Eggs*

- Alcohol

Note: Soak and cook your non-gluten grains and legumes properly to ensure better

digestion.

OMNIVORE SUGGESTED CHECKLIST

ADD:

+ Cinnamon + Lemon Water

+ Turmeric + ACV

+ Ginger + Filtered Water

+ Mineral Broth + Variety of Sea Salts

+ Fermented Veggies + Whole Foods

AVOID

- Gluten - Soy

- Dairy - Corn

- Sugar (natural* + artificial) - Peanuts

- Caffeine - Legumes

- Alcohol - Eggs*

*Be sure to refer to comments in Top Foods to Avoid – Explained in you BMD Guide







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10 Foods to Avoid - Explained

1) Gluten (and non-gluten grains)

Gluten is a protein found in grain, wheat, barley, rye, bulgur, spelt, and oats (unless specified).

It makes bread fluffy and dough sticky; in fact, gluten in Latin means “glue.” Gluten is also

found in packaged foods, and as it acts as a stabilizer, you might be surprised at how many

foods it is found in: chicken broth, salad dressings, soy sauce, condiments like ketchup, deli

meats, and even your seasonings and spices, and the list goes on. That’s why I suggest you

avoid all processed foods during the detox.

Some people have celiac disease, which is an autoimmune disease characterized by an

inflammatory immune response to eating gluten.

Non-celiac wheat sensitivity (NCWS), AKA non-celiac gluten sensitivity, or gluten intolerance is

the term used for people who have symptoms in response to eating gluten. It is estimated that

1 in 10 adults have NCWS.

Whether you have NCWS, or not, going without gluten for 21days as a self-assessment, is the

best way to see if you react to gluten.

The factors that determine if someone is gluten intolerant depend on gut health, gut flora,

immune status, genetic factors, and more. The gliaden in gluten is shown to cause leaky gut,

where your gut becomes permeable and food and toxins leak out into your blood stream and

cause systemic inflammation.

Gluten has been associated with almost an endless list of health problems: bloat, IBS,

malabsorption of iron and Vitamin D, brain fog, skin issues such as eczema, muscle and joint

pain, and anxiety and depression.

Note on non-gluten grains:

Non-gluten grains are a wonderful source of vegetarian protein and fiber. Organic non-GMO-

oats (specified non-gluten), amaranth, buckwheat, millet, quinoa, brown rice, and wild rice

(check ingredients) are my favorites.

Unfortunately, some people with leaky gut or gluten intolerance may find that they are also

intolerant to non-gluten grains as well.

Refer to your Detox Shopping List for suggested starches and TDP for delicious recipes.

Vegetarians: Non-gluten grains are on your detox plan. If possible, prep and cook them

properly for better digestion (see TDP), and pay attention to your digestion, mood, energy,

etc. after consuming.

2) Dairy

Dairy intake is associated with allergies, skin issues (e.g. eczema to acne), fatigue, and mucous







37

creation in the body. Some people do not have the enzyme lactase needed to break down

lactose (sugar) found in dairy, while others are intolerant to casein, the protein in dairy. And

for some, they are sensitive to both.

If you need a milk substitute, your best bet is to make homemade nut or seed milk or find a

homemade source. Non-homemade nut milks are stripped of their nutrients, enriched with

synthetic vitamins, and have toxic preservatives. I am not a fan of store-bought nut, seed, and

rice milk. After the detox, you can add back in raw dairy (as it has lactase in it unlike

pasteurized dairy), organic goat or sheep dairy (easier to digest because it has less lactose

and casein), or kefir (which has less lactose), and see how your system does.

What about your calcium? You can get calcium from these foods: spinach, sardines, walnuts,

Brazil nuts, greens, sesame seeds, wild salmon, broccoli, and kale while on your detox.

Ghee (clarified butter) is allowed on the detox because it has minimal traces of lactose or

casein. If you are extremely sensitive to dairy, you may find it causes symptoms and you will

want to avoid ghee while on the plan.

3) Sugar and artificial sweeteners (natural sweeteners)

There is so much sugar in processed foods, everything from ketchup to ready-to-eat cereals,

salad dressing to lunchmeats. Sugar may raise your stress hormones, feed unfriendly bacteria

in your gut, dampen your immune system, make you better at storing fat, create more

cravings, and cause non-alcoholic fatty liver.

For those of you who are addicted to sugar, you may want to consider removing even natural

sweeteners, such as raw honey, dates, and even stevia. It takes 14 days to turn over your taste

buds, and 21 days (sometimes more) to curb those nasty cravings. After the detox you will be

amazed at how your previous go to dessert is way too sweet, and how simple foods like

organic fresh strawberries burst with sweetness.

4) Caffeine

Please refer to your “How & Why to Wean from the Bean (and Caffeine)” in your Additional

Resources section. Promise me, if you decide to eliminate caffeine, do not go cold turkey. Be

sure to see my suggestions on how to wean.

5) Alcohol

Alcohol may tax the liver, disrupt hormones, contribute to leaky gut, disrupt sleep, cause

depression and anxiety, and deplete B vitamins, A, C, and zinc. I know this one might be a

tough one to eliminate for 21 days, but I encourage you to do so to fully reap the benefits of

the program. After 21 days you can add it back in, and I will give you the best choice of

alcohol and tips on a game plan when going to social engagements to help you feel and

look your best.

6) Soy

Soy is a legume. The health benefits of soy have been greatly exaggerated, mostly by the soy

industry. Soy may disrupt your hormones (from phyto-estrogen), is overly processed (stripped of







38

its vital nutrients), may impair calcium and magnesium absorption (from phytates), and is

genetically modified. But what about Asia and its soy consumption? In Asia it is used as a

condiment, not a meal replacement. Here in the US, we consume soy protein drinks, soy

yogurt, and soy cheese, all in one day. Plus, the soy in Asia is organic and there are no

chemicals in the fertilizers. During the detox, you can substitute coconut aminos for soy sauce,

and use organic fermented soy products on the maintenance program.

7) Corn

Corn is a grain, not a vegetable, as has been the common belief. Corn is found in many

processed foods and is high on the glycemic index. Just like gluten, soy, and dairy, corn can

cause a myriad of negative symptoms.

8) Peanuts

Peanuts are actually legumes and are frequently contaminated with a carcinogenic mold

called aflatoxin, which provokes food allergies. There are many wonderful nut and seed

butters you can use on the detox. Look for raw, organic, and always check the labels for no

added oils, or sugar. My go-tos are pumpkin, sunflower, and almond butters.

9) Legumes

Legumes are on the list because most people have a hard time digesting them (gas, bloating,

etc.) and they can wreak havoc on your digestive system. Legumes contain

oligosaccharides. This complex sugar is impossible to digest without some help

because humans do not produce the enzyme alpha-galactosidase needed to properly break

it down. That is why I suggest soaking your legumes and cooking them with Kombu (seaweed),

which contains the enzyme needed to make the legumes easier to digest. It’s good to know

that lentils are lower in oligosaccharides, and black beans and garbanzo beans are higher.

Vegetarians: Legumes will be on your detox plan and are your source of protein. Yay! Refer to

your recipes on how to prepare (soak) and cook (with Kombu) for easier digestion.

10) Eggs

Corn and/or soy fed chickens can produce a change in the eggs’ fatty acid profile, making

eggs more inflammatory. Pasture raised eggs have 3-6 times the vitamin D than that of a hen

house egg.

Some of you may decide to keep eggs in your diet while on your detox. If you do, I suggest

you rotate them every 4 days, and look for those that are pasture raised, fed non-GMO and

organic food, and if possible, not fed corn, soy, or gluten.







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10 Foods to Add

1) Cinnamon* (Ceylon) – Spicely Organics Brand (Or other Non-GMO, organic brand)

Cinnamon is a sweet treat during your detox that may help regulate your blood sugar and aid

in boosting the functions of the brain. It is also believed to slow down the time it takes for your

stomach to empty out after eating. Cinnamon is loaded with antioxidants; in fact, it outranks

superfoods like garlic and oregano in antioxidant activity. Another benefit is that it contains

cinnamaldehyde, which may have anti-fungal and antibacterial properties.

You can sprinkle it on any food you like, any time of day. Great in smoothies or on roasted

winter squash, baked sweet potato, roasted carrot fries, green apple and walnuts,

homemade granola, nut & seed milks, or my ACV Cocktail. See The Delicious Plate for the

recipes.

Be sure to buy Ceylon cinnamon (true cinnamon). It has a sweeter and more delicate flavor

then its less expensive relative cassia, and it’s much lower in coumarin. Coumarin, a natural

plant compound found in cinnamon, acts as a blood thinner and is present in much higher

concentrations in cassia. This compound may also be carcinogenic, and has been found to

be toxic for your kidneys and liver, so Ceylon is the better choice.

2) Turmeric* – Spicely Organics Brand (Or other Non-GMO, organic brand)

Turmeric, with its wonderful orangish-yellow color, is related to the ginger family and adds

great flavor to your food. The benefits of turmeric come from a natural compound called

curcumin. It is anti-inflammatory and a potent antioxidant, which helps neutralizes free radicals

in our bodies. Some of curcumin's benefits include the reduction of joint pain and the

improvement of memory. When used with black pepper, turmeric can be more easily

absorbed by 2000% into the G.I. tract. I recommend you add it to your tea, morning tonic,

smoothies, roasted veggies, curry sauce, soups & stews, grains, rice, & legumes, scrambled

eggs, bone broth, or mineral broth.

Caution is advised when turmeric is taken by people known to have gallstones. Consult

your health care provider first before adding to your diet.

3) Ginger* – Fresh ginger root

Found in such warm climates as Africa, the Caribbean, and India, ginger has been used for a

variety of remedies in many cultures over the centuries. It has been found to be an anti-

inflammatory and antioxidant, and it eases nausea, reduces muscle pain/soreness, aids in

digestion, lowers cholesterol, improves brain function, helps fight infection, improves

circulation, helps relieve headaches and joint pain, and freshens your breath.

Peel fresh ginger root and add to soups, tea, broths, smoothies, and salad dressings. I love to

grate ginger with a cheese grater, squeeze out the juice, and then add it to water with a dash

of ACV.









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4) Bone & Mineral Broth – Homemade

I want to inspire you to make your own broth. I promise it is easy, and you will never buy store

bought stock again. Store bought stocks use artificial colors and flavors, and are made with

bullion/MSG. Yuk. Bone broth is so good for you because it produces gelatin, glucosamine,

calcium, magnesium, and phosphorous. The gelatin strengthens nails, improves hair growth,

and helps protect the lining of the digestive tract. Glucosamine encourages the growth of

collagen, and the calcium, magnesium, and phosphorous help in the growth and repair of our

bones. Amino acids and glycine help fight inflammation, produce a calming effect, and

encourage sleep. I also have a delicious Mineral Broth, if you do not eat animal protein, in The

Delicious Plate. This broth doesn’t have all the same healing powers of the bone broth, but it is

rich in vitamins and minerals and tastes delicious. Mineral Broth flushes toxins, gives a healthy

pH, and helps depression

Ways to use broth: sip as a tea (great coffee substitute), add to soups/stews, cook with your

grains, rice, & legumes, and sauté veggies

5) Fermented Veggies (Foods)

Sauerkraut, kimchi, Gut Shot, beet kvass, miso paste (maintenance), and kefir (maintenance)

are all wonderful fermented foods.

Fermented veggies improve digestion, restore the proper balance of bacteria in the gut, and

are rich in enzymes (to help digest, absorb, and utilize the nutrients in your food). Fermented

veggies are inexpensive to make (refer to your recipes), but if you are not quite ready to make

your own, you can find a huge variety at your health food store. Be sure to buy raw,

unpasteurized fermented veggies and incorporate them with every meal. It’s best to eat pre-

meal, but if that’s not possible, you still get amazing benefits having them with your meal. In

this case, fermented veggies can be used as a condiment or a side dish. It is up to you.

6) Lemon Water – Fresh squeezed

Lemons are packed with vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium,

and fiber. Lemon in your water boosts your immune system, helps nerve and brain function,

soothes digestive problems, helps keep your breath fresh, aids in weight loss, and stimulates

the functions of the liver. Good for fighting viral infections, lemon water also decreases uric

acid, which is a major cause of joint inflammation. Recommendation: Squeeze ¼-1/2 of a

lemon into an 8-ounce glass of water. Drink it first thing in the morning, and wait 15 to 30

minutes to have breakfast. Counts towards your daily water total.

Caution: lemon juice can be hard on the enamel of your teeth, so it’s important to dilute it with water.

7) Apple Cider Vinegar (ACV) – Raw, unfiltered, and unpasteurized

Apple cider vinegar is rich in enzymes and potassium, may support your immune system,

promotes digestion, and helps remove toxins.

Add it to your salad dressing or use it in your afternoon ACV Cinnamon Cocktail. Be brave and

make Fire Cider, see recipe in your TDP.







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8) Filtered Water

While the toxins found in tap water vary from home to home, here is a list of common

contaminants: chlorine, fluoride, lead, mercury, herbicides, pesticides, and arsenic. These toxic

substances wreak havoc on our body, brain, and digestive system. I recommend drinking

filtered water and staying away from tap water and bottled water as well. Most bottled water

is expensive tap water, and the plastic bottles are hard on the environment. The plastic also

leaches into the water, which is not good at all for your health.

We are made up of up to 65% water and our brain and heart are 73%. Staying hydrated is

important for us to feel our best, and being hydrated helps our digestion and skin, and gives us

brainpower.

SIP 64 – ½ your body weight in water a day, preferably not while eating as it disrupts your

digestive process. My recommendation is to slowly increase your water to your desired goal,

sipping it slowly throughout the day. Be sure to stop 3 hours before bedtime to not have to get

up at night to go pee.

Caution: Drinking too much water too fast can cause water intoxication. Your kidneys can

only expel a half a liter (34 ounces) an hour, and when you drink more than what your kidneys

can expel, it can affect the normal balance of electrolytes in the body by dropping sodium to

low, which can be fatal.

9) Variety of Sea Salt (Himalayan, grey, fleur de sel, Hawaiian)

Commercial refined salt is not only stripped of all its minerals, it is “chemically cleaned” and

bleached. It is treated with anti-caking agents that prevent dissolving within our system, which

leads to build up in our body. The iodine that is added into salt is usually synthetic, which is

difficult for your body to process properly. Shockingly under US law, up to 2% of table salt can

be additives.

There are many sea salt varieties to choose from, with different origins, textures, and minerals

with different health benefits that make cooking and eating more fun.

Himalayan sea salt is my favorite, and contains natural iodine, has less sodium per serving than

table salt, and packs 80+ minerals and elements. The minerals in Himalayan pink salt may help

with electrolyte balance, increase hydration, regulate water content both inside and outside

of cells, balance pH (alkaline/acidity), and help to reduce acid reflux, prevent muscle

cramping, aid in proper metabolism functioning, help the intestines absorb nutrients, improve

circulation, and dissolve and eliminate sediment to remove toxins.

10) Whole Foods

Anything that comes from a can, jar, box, or package should be avoided while on the detox.

Fresh, organic, local whole foods are recommended. Packaged foods can contain fillers,

stabilizers, preservatives, flavorings, and sometimes gluten, soy, corn, and dairy, and could

derail your healthy plan.







42

Also, canned food can contain Bisphenol or BPA and leak aluminum. The only canned food

recommended on the plan is coconut milk from a BPA and guar gum free.

* NOTE: Always consult your doctor first before making any dietary changes, especially if you

have a medical condition. WebMD links for possible side effects: cinnamon, turmeric and

ginger, but always consult your doctor first before adding to your food.

Now that you have learned what foods to eliminate and add, post your questions in our

private Facebook group. If you at any moment feel overwhelmed with the information,

please know that you will be led through your program with all the tools and guidance to

effortlessly incorporate these beautiful concepts. You will then experience the power and

nourishment of your 21-Day Body/Mind Detox.





http://www.webmd.com/diet/supplement-guide-cinnamon

http://www.webmd.com/vitamins-supplements/ingredientmono-662-turmeric.aspx?activeingredientid=662

http://www.webmd.com/vitamins-supplements/ingredientmono-961-ginger.aspx?activeingredientid=961





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Detox Daily Practices

⎯ Drink 1/4 – 1/2 of a freshly squeezed lemon in 8 ounces of water upon rising

⎯ Eat breakfast within an hour of waking

⎯ Eat every 2-3 hours throughout the day

⎯ Stop eating 3 hours prior to bedtime

⎯ Never overeat or let yourself get hungry

⎯ Eat 6 cups of veggies a day

⎯ Eat whole non-processed foods

⎯ Eat foods from your Detox/Maintenance Shopping List

⎯ Eat Fermented Veggies with most meals

⎯ Practice mindful eating – LOOK – SMELL -- TASTE – CHEW

⎯ Make homemade broths and incorporate in your cooking

⎯ Drink enough filtered water to stay hydrated, urine color should be close to a weak

lemonade color

⎯ Stop drinking liquids 3 hours prior to bedtime

⎯ Eliminate caffeinated drinks

⎯ Get 7-8 hours of solid sleep a night

⎯ Schedule something special from Your Passion List each week

⎯ Deeply connect with someone

⎯ Get 10 minutes of fresh air and be in nature

⎯ Get 10 minutes of yummy exercise

⎯ Meditate for 10 minutes a day

⎯ Dry Brush before showering or bathing

⎯ Notice and shift your negative thoughts, practice, practice, practice

⎯ Schedule time for Hydro Thermal Therapy (Detox Bath) each week during the detox







46

Client Inspirations

As a 3rd time Detoxer I am excited and have already started as

of yesterday. I do remember what my first detox was like and

how overwhelming it felt. I will tell you that prepping and

planning is your best friend. I keep things simple and cook extra

at mealtime so I have leftovers for snacks and other meals.

Tonight without any recipes I made the following: Roasted

delicata squash, Roasted acorn squash, Grilled asparagus,

Grilled Filet. I will have tons of squash left over and asparagus for

snacking. This is a really good week to practice, and to set you

up for success in the weeks to come! – Chrissy

Last night I made the meatloaf, doubling the amount to have

enough for a couple of meals. It turned out great. I served it with

an arugula avocado salad on the side. My husband and I loved

it.

Today for lunch I made a salad of shredded cabbage,

multicolor, and the remaining arugula, with a dressing of olive oil,

organic mustard, and fresh lemon juice as a side to roasted

chicken. Again, delicious. So far I am not feeling hungry or

deprived.

Another recipe that turned out great for me (plus for my husband

and dinner guests) was the roasted cauliflower florets. I served it

with baked salmon topped with a mixture of dry herbs, fresh

diced green onions, and grated lemon rind. Bake for 8-9 minutes

after pressing the mixture on top.

Dinner leftovers such as roasted chicken, and jicama sticks or

avocado, the (already cooked) egg muffins from the recipe

book, or grapefruit with cinnamon and almonds and a

hardboiled egg. So no required morning prep. – Cristina

Hearty breakfast!! Farm fresh eggs...I went out to the farm to get them and it was so fun!! They

even threw in a bunch of citrus for free! Mixed in a little grass-fed burger from last night’s dinner

with spinach, onion, probiotic salsa, cilantro...topped with guacamole (more fermented salsa).

Accompanied by the trusty hash...but this time I tried to make it like fries. It came out kinda

tough. Still tasty, though. Love that fennel! It makes everything so tasty, just like MSG without

the msg. - Valerie







47

Dinner of baked halibut, greens, and shredded cabbage with mustard

vinaigrette, and sweet potato - Cristina

Cauliflower rice, lemon tarragon salmon baked in parchment with

asparagus and radishes. - Brittany.

Almost lunchtime! Today I packed a roasted sweet potato stuffed with

leftover millet and topped with barely blanched broccoli. On the side is

1/2 an avocado and some fermented cabbage. We got this! - Camilla

A light lunch today: arugula, Persian cucumbers, tomato, avocado,

cilantro, splash of salt and pepper and olive oil, topped with Australian

feta cheese. Very satisfying. Could add roasted chicken to make it

more substantial. - Cristina







48

Frequently Asked Questions

I put together a list of questions and answers that are commonly asked by participants on the

detox. Keep in mind that I would like you to focus on ALL the foods that you can have so that

you do not feel deprived during the detox. Know that the foods mentioned below are not

recommended during the detox, but can be added back in after you complete your 21-day

program. As you read this, don’t let it overwhelm you. That’s why I created your Detox

Shopping List, Day-at-a-Glance and The Delicious Plate to make it really easy. If you don’t see

your question here, please do not hesitate to ask in our private Facebook Group.

Food & Drink

Almond Milk? Store bought nut/seed milk?

Yes, but…If you can get your hands on organic homemade almond milk or make it yourself

that would be best, as store-bought is full of enriched synthetic vitamins and preservatives,

such as carrageen. I find that most store-bought nut and seed milks are watered down. If you

cannot make your own, try Three Trees unsweetened, as its ingredients are pure: filtered water

and organic almonds. 365 brand at Whole Foods is not great, but it’s a decent runner up. Look

for unsweetened, organic with no carrageen.

Bacon, Deli Meats, and cured meats?

Yes and No. The primary goal is to eat non-processed food while on the detox. Bacon and

cured meat are highly processed. They are also high in saturated fat and sodium, and contain

sodium nitrite. So, if you are going to eat while on the detox, eat in moderation and avoid the

following: non-conventional sodium nitrite, BHA, BHT, sodium phosphates, sodium ascorbate,

and smoked or sugar (honey) added to the finished product.

Bone and Mineral Broth – Can I just buy broth and not make it?

Nope. Store bought broth has nasty ingredients hidden in them, such as salt, gluten, soy, MSG,

natural flavors, and yeast. Not only that, but they are watered down and lack the gelatin that

is needed for healing the intestinal lining. To make matters worse, the packaging contains

chemicals and metals that leach into your broth/stock. If you can, find a local shop where

they use filtered water, cook in a stainless steel pot, and use only organic pure ingredients.

Luckily in the US, bone broth boutiques are popping up like Starbucks. On the detox, it is best

to make your own homemade broth/stock. I remember the first time I made homemade bone

broth. It was a bit daunting. Now, I make a stock on Sundays as a ritual while doing my

housework. It is really simple and easy to make, especially with a crockpot. The flavor of the

homemade stock is far superior to store bought stock. Once you make it, you will never go

back.

Please know the source of your bones, how they were raised (humanely), and what they were

fed. There have been studies of chicken fed fish that are high in heavy metals.




https://www.facebook.com/groups/945619572265524




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Ways to use your broth? You can drink it straight, add a Broth Booster, or add it to your

cooking – soups, stews, legumes and grains. I love to drink mine in the morning instead of

coffee during the detox.

Bubbly/Carbonated Water?

Nope, only flat water is on the plan. Carbonated water contains carbon dioxide. The carbon

dioxide may cause belching, flatulence, and/or indigestion. Our goal is to ease digestion while

on the detox.

Coconut Milk?

Yes, but…Coconut milks are loaded with unnecessary toxic additives. Be sure to buy it in a BPA

free can, and read your labels. I use Natural Value Organic Coconut Milk.

Coconut Water?

Nope. Raw coconut water is a great drink after the detox, on occasion. Coconut water is low

in sodium, high in potassium, fat-free, and cholesterol-free. But, unfortunately, it is loaded with

sugar. We are avoiding any form of sugar, even natural, while on the program. When you

switch to your maintenance plan, see Jen’s Picks for my favorite clean brand.

Capers?

Nope. Capers, considered a berry, have a very high salt content and may contribute to

candida. While on the program, our plan is to shift your gut flora to a healthier state.

Dried/Dehydrated fruit?

Nope. One of the goals of the detox is to curb your sugar cravings and stabilize your blood

sugar. When some fruits are dried, sugar is added. Even if no sugar is added, when comparing

the sugar content of dried fruits and fresh fruits by weight, dried fruits are much higher in sugar

because they have had much of their water content removed. This may trigger sugar cravings

in some people.

Some dried fruits are also fried. Other processes will add sulfur dioxide to preserve the color of

the fruit and can cause health problems to some people, including those with asthma. Make

sure you read the ingredient list carefully to ensure a healthier choice.

Fresh Cold Pressed Juice?

Nope. There are just as many pros as cons when it comes to fresh cold pressed juice. They are

not recommended on the plan, though, because they contain sugar. On the detox we are

eliminating all forms of sugar. Even pure vegetable juice may cause an insulin spike.

Fruits, besides what is on the Shopping List?

Nope. One of the main goals of the program is to change your palette and curb your sugar

cravings. You will be surprised at how what you loved before the plan will be too sweet and

not as tempting after you complete your program. You can have all the seasonal local

organic fruit your heart desires once you complete your program.








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Hot Sauce?

Yes. Be sure to only use hot sauce that does not contain sugar, preservatives, natural flavors,

“spices,” and vinegar other than ACV. My favorite brand is Organic Harvest Foods, which

contains all organic ingredients with no sugar or preservatives added. You can also make your

own sriracha. It’s super easy. Refer to TDP.

Kombucha?

Nope. I love unpasteurized Kombucha. It is a wonderful health tonic, and contains a blend of

beneficial bacteria and yeast, as well as certain acids and enzymes that may aid digestion.

Unpasteurized kombucha (especially homemade, which is what I highly recommend after the

detox) may contain small amounts of alcohol, sugar, and caffeine, and depending on how

long it was fermenting for, can be sweet to sour tasting. After fermentation, kombucha is

sweetened with fruit juice. Most kombuchas are very high in sugar, causing sugar cravings.

So I recommend staying off the kombucha until after the detox, and then add it back in in the

maintenance plan. FYI I found this article by Donna Gates, interesting: What You Should Know

About Kombucha Before You Drink It.

Mushrooms?

Nope. Mushrooms are a wonderful source of nutrients. But they are a fungus that may

contribute to candida. While on the program, our plan is to shift your gut flora to a healthier

state.

Non-gluten Grains and Legumes?

Omnivores: On the detox your starches consist of sweet potatoes, yams, and winter squashes.

We need starch to fuel our brain, and give us energy for daily activities and exercise. Non-

gluten grains and legumes are on the maintenance plan and not in the detox. Here is why:

grains and legumes can cause inflammation, digestive distress, fatigue, mental fogginess, etc.

in some people. We eliminate them from our diet during the detox to decrease inflammation,

restore digestion, have increased energy, etc., then we add them back in in a structured way

to see how our body responds once on the maintenance plan.

Vegetarians: Yes! Legumes are your source of protein while on the detox. Be sure to prep and

cook properly to help aid digestion. Refer to your recipes.

Protein Powders?

Some protein powders are okay when on the maintenance plan, but unfortunately, they are

not the best choice while on the detox. They are highly processed and loaded with a

multitude of ingredients. When on the maintenance plan, if you are in a pinch, choose a

protein powder that is organic and non-GMO, soy, sugar, dairy, and gluten free.

Here is why:

During the detox, I recommend eating whole foods only, doing your best (but not stress) to not

eat anything that comes from a can, jar, box, or bag. This way, you know exactly what is





http://bodyecology.com/articles/4-surprising-reasons-to-ditch-kombucha

http://bodyecology.com/articles/4-surprising-reasons-to-ditch-kombucha




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going into your body, with no hidden ingredients. Many times when a food is processed, the

food gets denatured. When it is denatured the manufacturer adds back in vitamins and

minerals, usually synthetic and/or of very poor quality. Our bodies crave and need whole

foods for overall wellbeing and vitality.

Roasted/Salted Nuts and Seeds?

Nope. Nuts are a healthy food in that they are high in fiber, contain cholesterol lowering plant

sterols, are good for the heart, contain healthy fats, and are high in protein.

However, “roasted” nuts are often fried in vegetable oil and contain salt. So even though you

have a healthy ingredient, the frying turns it into an unhealthy food.

Therefore, the best way to enjoy nuts is to buy them raw from a supplier that you know can

deliver a high quality and fresh product. You can always roast your own and add sea salt.

My favorite nuts are the ones I buy at the Farmer’s Markets from local growers. Have you ever

tasted a fresh nut? You will be amazed at their texture and taste. For nut and seed butters, I

like Living Tree Community Foods, which sells raw, organic, and local.

Your palate will get used to the new taste and texture of raw nuts and nut butters over time, I

promise.

Sweeteners? Natural or not?

Stevia?

No stevia on the detox, but is a good alternative to sugar and it is approved on the

maintenance plan in its green leaf form. One of the main goals on the detox is to change your

palette and curb your sugar cravings. When you cut out sugar, but continue to use "sweet"

substitutes (even if they are healthy substitutes), your taste buds will still crave sweet things. You

will see, promise.

Tea?

Yes. Herbal, non-caffeinated teas are approved on the plan, but do not count as your water

requirement for the day, as some are dehydrating. Herbal teas that contain alfalfa, burdock,

cornflower, dandelion, dog rose, ginger, hibiscus, holly, horsetail, juniper, larkspur, calendula,

corn silk, mate, meadowsweet, olive leaf, parsley, nettle, sweet clover, fennel, uva ursi, or

winter cherry may be diuretic, according to the PDR for Herbal Medicines.

Be sure to buy organic and non-GMO and check the label for added sweeteners. Many of

today’s tea brands are actually laden with pesticides, toxins, artificial ingredients, added

flavors, and GMOs. My favorite tea brand is Traditional Medicinals. Peppermint, chamomile,

and ginger teas are great for the detox.

Vinegars? Apple Cider, Red Wine, or Balsamic?

Only apple cider vinegar. Apple cider vinegar helps balance the body's pH, creates an overall

detoxification of the body by stimulating cardiovascular circulation that helps to break up










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mucous throughout the body and cleanses the lymph nodes, and is rich in natural enzymes

that can help rid your body of candida. Balsamic vinegars carry lead and some are high in

sugar. Other vinegars may contribute to candida, so it’s best while on the detox to use apple

cider vinegar.

Meal and Snack Planning

Can I skip eating the recommended starches?

Nope. Starches give you energy and keep your brain going. Your amount of starches will vary

on how active you are and how much you weigh. You should shoot for 10-25% of starches on

your plate. The best way to make sure you do not skip your winter vegetables is to cook a

large batch so you have them on hand and ready to go.

Body

I am having digestive issues. What do I do?

Sometimes when you change the foods you eat and/or remove caffeine, your digestion can

change. For constipation: Increase your fermented foods, be sure to get your daily water and

vegetable requirement in, and increase your soluble fiber such as carrots, parsnips, sweet

potato, and butternut squash. Also, increasing your fat content can help. For looser stools:

Increase your bone broth and avoid leafy greens, like kale, and nuts and seeds until your

digestion returns to a healthy state. Always consult your doctor when you are having digestive

issues.

Will I lose weight on the Detox?

Most people do, and usually a significant amount if that is their goal. It usually depends on

how poor your diet is prior to the program and how much extra weight you are carrying at the

start. A few people find they only drop a few pounds. This could be because they didn’t

eliminate all of The Top 10 Foods to Avoid, and/or they did not watch their portions. Because

your individual nutrition requirements vary drastically from person to person (body weight,

metabolism, exercise, stress, sleep, etc.), I do not give out general portions in this group

program. If you would like to know how much protein, starch, fat, and vegetables you need

with each meal, to help you with understanding your unique portions, book a private session

with me: [email protected].

Can I exercise while on the detox?

Yes. I recommend light exercise, though. This way your body can focus on rest and detoxing.

Great choices are walking, gentle yoga, and Tai chi. I have also provided you (in MODULE 4

on your Member Site) with 3 easy-to-follow 10-minute videos made by me, just for you! You will

also find roller exercises for realigning your spine and loosening up your shoulders and joint

mobility exercises that lubricate your joints and help restore your joint’s normal pain-free range

of motion. If you plan on doing moderate to high intensity exercise, you will need to add more

starchy vegetables to your diet. Refer to the Detox Shopping List.








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Miscellaneous

Can I take my supplements/medications?

Yes, but consult with your physician to make sure he/she approves of your diet and that there

are no contraindications to your medication and/or health.

Good to know: harmful fillers are found in vitamins and supplements because it is easier and

faster to produce them, more appealing to the eye (colorants), and easier to swallow

(coatings). These fillers impact your body and health.

Ask your doctor about “whole food” supplements with no added dairy, gluten, soy, corn,

natural flavors, or added sugar.

What should my portions be?

I only give portions to my private coaching clients, and here is why. Everyone has different

nutritional requirements. Body weight, how much weight you want to lose, your metabolism,

age, activity level, stress level, even sleep all determine what your specific portions are.

In a perfect world, we would listen to our bodies when we are hungry, sit and chew our food,

and stop when we are full. It is important during the detox to never get ravenous, and never

overstuff yourself. As you settle into the program, start to notice how much (and how much of

each food category) fills you up and satiates you for 2-3 hours – then that is your answer. I am

curious what YOU discover. If you need help understanding your unique portions/needs, book

a private session with me: [email protected]. I would love to support you.








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How & Why to Wean from the Bean (and Caffeine) I know what you are thinking.

There is no way I can give up my morning ritual.

There is no way I can live without caffeine.

I only drink 1 cup/one shot; it can’t be that bad for me.

Many clients ask me, with a very troubled look on their face, why coffee/caffeine is not on the

plan. I understand from personal experience the strong urge to down a cup of coffee in order

to offset lack of sleep, for that instant pick-me-up, or maybe the desire to have a morning

ritual.

If you really want to be serious about your goals (vitality, weight loss, and/or strength, etc.),

then I encourage you to drop the habit for 21 days and see the difference it makes.

REASONS FOR QUITTING COFFEE/CAFFEINE:

I am not here to convince you. I am just here to share my 20 years of experience with working

with my clients and suggest that you give your body a break for a very short period of time.

Let me start by saying, research shows there are benefits to drinking caffeine:

• phytochemicals

• antioxidants

• lower risk of cancer

• Parkinson's

• obesity

• diabetes

• metabolic syndrome

• heart disease

But in my experience, these benefits are only good for some people, and caffeine is harmful to

others.

Depending on your genes, gene expression, metabolic activity, gut microbiome and

lifestyle, drinking caffeine may cause:

• poor quality sleep

• difficulty falling asleep

• fatigue/energy crashes

• increased stress level

• anxiety/irritability adrenal fatigue







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Caffeine is addictive and usually we want more, once the short-lived high wears off.

Another thing to consider, if you have food intolerances, you might be intolerant to coffees

proteins, and/or have inflammation from tannins and chemicals found in coffee.

Here are some more reasons for giving it up:

1. Coffee beans are one of the most heavily sprayed crops

If you drink coffee, be sure to drink organic to avoid pesticides, herbicides, and chemical

fertilizers, and buy fair trade to support the communities that grow and harvest the coffee.

2. Coffee/caffeine is addictive

If you have anxiety about giving up your coffee, then you know what I am talking about. If you

can’t face your morning (or afternoon) without your shot of caffeine, then you may be relying

on this false energy boost.

3. Stress and anxiety

Caffeine is a stimulant, which can add to your stress and anxiety. In very rare occasions it can

help. Give up caffeine for 21 days and see what difference it makes in you.

4. Increases cortisol

Cortisol is our stress hormone, which for most of us is unfortunately always high. Caffeine

elevates cortisol, which can throw off the delicate balance of hormones and also may put fat

on our bellies.

5. Disrupted sleep

Sleep is priority number 1 during the program, actually all the time. Some clients tell me that

caffeine doesn’t affect their sleep, but amazingly when they give it up for 21 days, they report

they sleep deeper than ever.

6. Gut health

Caffeine is known to disrupt digestion by affecting the micro flora of our gut and the

absorption of minerals such as iron. During your detox and beyond, you are buying, preparing

and eating wholesome nutrient dense foods – if you give your gut a break from caffeine, your

body and gut will greatly benefit.

“BUT I only drink 1 cup a day. Is it really that bad for me?”

I get this question a lot.

And the answer is, it depends…

Do you have energy crashes?

Do you wake up rested and alert?







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Do you suffer from anxiety?

Are you getting 7-8 hours of solid sleep a night?

Do you drink your cup of caffeine for a pick me up?

Are you frightened to give it up?

If you have answered yes to any of these questions, then I suggest you give your body a

break, just for 21 days, and experience just how good you will feel without the need for

caffeine.

HOW TO WEAN FROM THE BEAN (and caffeine):

Caffeine withdrawal symptoms (headaches, irritability, inability to concentrate, sleepiness, and

insomnia) can strike 12 to 24 hours after your last cup of caffeine. But once symptoms subside,

you will be truly amazed at how renewed, energized, and vital you feel without your caffeine

injection.

Quitting coffee will give you more consistent, predictable energy levels throughout the day.

After a few weeks of no caffeine, you will likely find yourself with more energy in the mornings,

and no afternoon crash. Yes, even you will be a believer. ☺

I don’t recommend quitting cold turkey; it is best to wean slowly. Weaning slowly will most likely

mean you will have less of the not-so-fun symptoms.

Here is a suggestion on how to wean slowly:

Day 1: Start by cutting back about 25% for 3 days. If there are no negative symptoms,

then on…

Day 4: Cut back another 25% for 3 days. If there are no negative

symptoms, then on…

Day 7: Cut back another 25% for 3 days. If there are no negative

symptoms, then on…

Day 10: Go caffeine free.

Tips for Quitting Coffee:

1. Know that your not-so-fun symptoms will only last for 3-5 days

2. Accept you might be cranky and possibly irritable during this time; you most likely won’t be

fun to be around

3. Remind yourself every morning why you are cutting out caffeine







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4. Stay hydrated; carry a water bottle with you

5. Get 7-8 hours of quality sleep a night

6. Trust that once you kick the habit you will be amazed at how awesome you feel

8. Replace coffee/caffeine with one of my suggested substitutions below

9. Go for a walk or get light exercise to boost your energy in the morning

10. Don’t go cold turkey; take it slowly to avoid the negative detox of caffeine. Take as much

time as you need.

SUBSTITUTIONS:

While you are weaning from caffeine, but find yourself missing the morning ritual (or anytime

ritual) of your warm mug, you can try some of these wonderful substitutions to nourish you

without feeling deprived.

Homemade Broth with a Booster – See your TDP

Warm Lemon Water

Clients always tell me they don’t miss their coffee after they have

had their morning lemon water. I like to add a pinch cayenne to mine, which adds a

kick. Add ¼ - ½ of freshly squeezed lemon juice to filtered water (room temp or warm)

when you rise.

Herbal Teas

Ginger, peppermint, and chamomile are my go-tos. Be sure to know your brands and

read labels. I buy Traditional Medicinals, as they use sustainable and organic practices

with no hidden ingredients that a lot of the other “clean” brands do.

Ginger Cinnamon Turmeric Tea, find recipe in your The Delicious Plate

.

Turmeric Milk Latte, find recipe in your The Delicious Plate

Teeccino Herbal Coffee Alternative

I personally don’t like the flavor of this drink, but some clients swear by it. Teeccino is an

herbal coffee blend that tastes and looks like coffee and is naturally caffeine-free. Be

sure to get the gluten-free version – Dandelion Dry Roast.




mailto:http://21daybodyminddetox.com/detoxessentials/




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If you do decide to drink caffeine, here are some helpful tips:

1. Morning Lemon Water

Waiting 15 minutes after drinking your morning lemon water not only allows you to reap

the benefits of the lemon water, but you are less likely to want your coffee.

2. Drink Before 10 a.m.

This way you will have less caffeine in your system and, fingers crossed, less effect on the

quality of your sleep.

3. Drink with Food

This will help slow down the absorption rate of your caffeine.

4. Substitute ghee or coconut oil

If you enjoy milk and/or sugar in your caffeine, and you would like to cut out dairy and

sugar, add ghee or coconut oil instead to create that rich sweet coffee. Some clients

like to whip their ghee or coconut oil into their coffee to make it frothy like a latte.

5. Matcha Tea

If you are trying to get off coffee and want something with caffeine but a healthier

choice, try Matcha tea. Earthy, hearty and loaded with antioxidants. Just the ritual of

making it with the bamboo whisk is wonderful.

6. Go Organic

Coffee beans are one of the most heavily sprayed crops. When you consume organic

coffee, you will avoid pesticides.

7. Fair Trade

Buying fair trade ensures that the company is fairly supporting the local labor.







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Create Your Sleep Sanctuary

Getting 7-8 hours of solid sleep a night is one of the greatest gifts you can give yourself.

We need sleep for many reasons. Good sleep keeps our immune system strong, improves our

digestion, makes us look and feel younger, curbs our cravings for sugary foods, helps us

maintain a healthy weight, and gives us clarity and focus throughout our day.

Often times, a client who is not getting the results she wants is usually suffering from poor

quality or lack of sleep.

Sleep is when your body shifts the bulk of its work to maintenance, detoxification, repair, and

growth of its tissues and organs. Your liver, which is our primary organ of detoxification, does

the bulk of its work while you sleep.

My clients say that with the support of my program’s guidelines, and eating well-balanced

timely meals throughout their day, they notice a huge improvement in their sleep.

So many of us are over stimulated, overwhelmed, and overtired. That’s why it is important to

have a bedtime routine that allows you to unwind, decompress, and feel nourished.

Here are 5 of my favorite tips to help your body and mind wind down for a deeper night’s

sleep:

1. Eat your dinner about 3 hours before bed. Most of us skip or eat light meals

throughout the day and eat too much too late at night. By consuming a big meal right

before bed, your body will be rerouted to your digestion vs. healing and rebuilding. This

can cause weight gain, bloating, and fatigue.

2. Start unwinding by turning down the brightness on your devices and light, or better

yet, not using any electronics at all after dinner – especially for those of you who have

trouble falling asleep.

I use amber light bulbs, when we read in bed at night. White and blue light disrupt your

circadian rhythm; amber light simulates dusk while giving us enough light to read and

relax without telling our brains that it is still daytime.

When we watch TV, use our phones, iPads, and computers in the evening hours, our

body clock and circadian rhythm are thrown off, which confuses our brain into thinking

it’s still daytime. You can get f.lux, a free app, for your devices that will dim your screens

as the sun goes down. You can also purchase blue blockers, as they make you look

cool.

3. I love to wash off the day by taking a warm bath or shower. This is especially good

after a long day; it calms my mind and gets my body ready for sleep.





https://justgetflux.com/




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4. Write out a gratitude list in your journal. Many clients tell me that when it is time to go

to bed, their head is cluttered with things that didn’t get done that day, or even

thoughts of worry.

Those thoughts interfere with your precious sleep. Writing down what you are grateful

for helps shift the focus from thoughts that are stressful to thoughts that feel good.

5. I put a few drops of lavender essential oil on my neck and turn out the lights, and

practice my breath meditation.

Breath meditation calms your parasympathetic nervous system, slows your heart rate

down, and helps you fall asleep.

Here is how you do it:

Inhale for a count of 4, expanding your belly as you breathe in.

Hold that breath for a count of 4.

Exhale your entire breath for a count of up to 8, and let your belly gently deflate as you

breathe out.

Repeat this until you feel relaxed, or better yet, fall asleep.

Some more suggestions:

o Sleep Mask. There’s nothing like a soft and comfortable sleep mask to help you drift

off into dreamland. Even with blackout curtains, a sleep mask guarantees that no

light enters the eye and allows your partner or spouse to read in bed while you get to

sleep. Be sure to take your sleep mask when traveling!

o White noise machine. In addition to light in the evenings, sound can be very

disturbing to our sleep cycle. Few things are more annoying than being woken from

a deep sleep by noise on the street or a neighbor. In these cases, a white noise

machine can be a godsend. Similar to the sound of a fan, a white noise machine

blocks out disturbing sounds coming from outside the home as well as inside such as

the TV and noisy neighbors.

I use my Hepa filter fan. Not only does it drown out the noise, but it removes dust

allergens. For a less expensive route, use ear plugs.

o Don't drink any fluids within 3 hours of going to bed. This will reduce the likelihood of

needing to get up and go to the bathroom, or at least minimize the frequency.













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o Cooler Temperatures. The National Sleep Foundation suggests a bedroom

temperature between 60 and 67 degrees Fahrenheit for optimal sleep. “Your body

temperature decreases to initiate sleep, and a cooler temperature helps this.” Higher

temperatures can lead to restlessness and “affect the quality of REM sleep.”

Nighty Night.

XO,

Jen







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How & Why to Dry Brushing

My clients think I am crazy when I tell them about this

amazing morning ritual. Then they are the ones that are

hooked in no time.

My client Melissa said it best, “It is a wonderful way to love

and connect to my body every morning. I also find that it is

meditative and slows me down. It is one of my favorite

parts to my day.”

How to Dry Brush:

• Brush your skin before showering or bathing once per day.

• Do not wet your skin since it will not give you the same effect.

• Brush the whole body several times, starting from the soles of your feet and then

working from your fingers and toes into your chest.

• Always brush towards your heart.

• Start off gently to break your brush in and have your skin get used to it. Over time you

can use firm strokes, leaving your skin pink, not red or irritated

• Avoid sensitive areas, such as genitals, breasts, and face.

• Use circular counter-clockwise strokes on your abdomen.

• Wash your brush every few weeks in water and allow to dry.

Where to buy a dry brush: Look for a brush with natural bristles and with a long handle for those hard to reach places.

You can purchase a dry brush at your local health food store or online from my detox

essentials page.









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Dry Skin Brushing: 7 Key Benefits – by Dr. Mercola

http://articles.mercola.com/sites/articles/archive/2014/02/24/dry-skin-brushing.aspx

“Your skin is a complex system made up of nerves, glands, and cell layers that, when healthy,

serves as a buffer that helps protect your body from extreme temperatures and chemicals.

It also produces antibacterial substances to protect you from infection and enables your body

to produce vitamin D when exposed to the sun. Your skin even contains densely packed nerve

cells that act as messengers to your brain, making your skin a crucial part of your interactions

with the world around you.

Another crucial role your skin plays is supporting optimal detoxification. But if your skin is

overrun with toxins or dead skin cells, it will not be able to eliminate wastes from your body

efficiently.

This is where dry skin brushing can be invaluable, not only in brushing off dead skin cells but

also in activating waste removal via your lymph nodes. Beyond this, dry skin brushing offers

multiple benefits including:

1. Stimulate Your Lymphatic System

In your body, your lymphatic system is the system responsible for eliminating cellular waste

products. Hundreds of miles of lymphatic tubules allow waste to be collected from your tissues

and transported to your blood for elimination, a process referred to as lymphatic drainage.

When your lymphatic system is not working properly, waste and toxins can build up and make

you sick. Lymphatic congestion is a major factor leading to inflammation and disease. By

stimulating your lymphatic system and helping it release toxins, dry skin brushing is a powerful

detoxification aid.

2. Exfoliation

Dry skin brushing removes dead dry skin, improving appearance, clearing your clogged pores,

and allowing your skin to "breathe."

3. Increase Circulation

When you dry brush your skin, it increases circulation to your skin, which encourages the

elimination of metabolic waste.

4. Reduce Cellulite

Dry skin brushing may help to soften hard fat deposits below the skin while distributing fat

deposits more evenly. This may help to diminish the appearance of cellulite.

Dry brushing is also said to help reduce cellulite by removing toxins that may break down

connective tissue, although some believe the effect is temporary (and mostly a result of skin

become more plump and swollen after brushing).1 The Huffington Post reported:2




http://articles.mercola.com/sites/articles/archive/2014/02/24/dry-skin-brushing.aspx

http://vitamind.mercola.com/




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"When we'd heard dry skin brushing was an effective method for reducing cellulite, we knew

we had to include it in our anti-cellulite road test. Sure enough, it was indeed one of the more

successful ways to smooth away less-than-perfect spots on your legs."

5. Stress Relief

The act of dry brushing has been described as meditative (especially if you do it in a quiet

space) and may reduce muscle tension, calm your mind, and relieve stress. Many compare it

to a light whole-body massage.

6. Improve Digestion and Kidney Function

Dry skin brushing may go even deeper, helping to support your digestion and organ function.

According to one skin care and spa expert: "…many naturopathic doctors use dry brushing to

help with bloating because massaging the lymph nodes helps the body shed excess water

and toxins. One of the immediate effects of dry brushing is smoother skin, but it can also help

improve digestion, kidney function, and more."

7. It's Invigorating

Many people become "addicted" to dry skin brushing (in a good way) because it simply feels

so good. Along with glowing and tighter skin, regular dry skin brushers report feeling

invigorated after a quick session.”







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Hydro Thermal Therapy

Hydro Thermal Therapy is the practice of moving in and out of cold and hot pools of water.

Luckily, I have a place close by where I live called the Refuge where they have hot and cold

pools. But when I can’t get there, there is nothing better than a warm bath. Besides the

amazing benefits, I feel totally relaxed and all my tension melts away when I do “hydrothermal

therapy.”

Refuge, Detox Bath or Steam/Sauna Room

The Health Benefits of hot baths/ and the cold plunge:

• Enhances circulation

• Flushes the body of toxins

• Relaxes muscles

• Soothes aches and pains

• Generates a deeper sleep

• Regulates body temperature

• Relieves sinus congestion

• Burns calories

• Enhances muscle recovery

• Increases metabolism

• Results in long-term pain relief

• Boosts the immune system

• Reinforces natural defenses

• Reduces disease in the body

• Releases endorphins, which allow the mind & body to settle into a euphorically

relaxed state.

Protocol:

• Stay in for as long as you can comfortably stand up to 15 minutes

• Plunge into a cold bath or cold shower for 10-60 seconds

• Repeat 3 times or less

• Relax for at least 30 minutes after

• Hydrate, hydrate, hydrate

Hot and cold water have different benefits:

Hot water: increases blood flow to your skin and muscles; improves circulation and your

immune system; removes waste products and carries nutrients and oxygen around the body.

Cold water: sends blood to your internal organs, nourishing them and reducing inflammation.

If you are not quite ready to try the cold bath/shower, no problem. You can take a nice warm

bath, and even add Epsom salt and organic essential oils, such as lavender. This works

refudge.com




https://www.refuge.com/

https://www.refuge.com/




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wonders. If possible, remove the chlorine from your bath and shower water. I use a bath ball

for my bath water and shower head filter for my shower.

During the detox I recommend a bath or the hydrothermal therapy once a week and at a

minimum one time.

Warning:

Although using a hydrothermal therapy has a number of amazing benefits, the heat can be

detrimental to those with certain medical conditions. Talk with your doctor before using a

sauna if you suffer from a chronic illness, high blood pressure, or other heart disease, or are in

poor physical shape. If you are dehydrated, or are under the influence of alcohol or drugs,

you should not use a sauna/steam room.

Be sure to hydrate the day you plan on steaming. Drink 2-4 glasses of water after to replenish

your body’s supply of water and not get dehydrated.

Ask your doctor about an electrolyte replacement. I use Ultima Replenisher. It’s non-GMO and

gluten free, has no sugar or artificial flavors, and is sold online and at Whole Foods.









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Poopie Line Up (from left to right), By Paul Chek, CHEK Institute




http://www.chekinstitute.com/About/paul_chek.php




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Your Poop Says It All!

It is important to have good elimination during the detox. Actually so many of us are

chronically constipated. Without good elimination, you will not reap the benefits of the

program.

There are eight channels of elimination, with the bowels being just one avenue. The other

channels are the skin, lungs, kidneys, liver, blood, lymphatic system, and mind.

The picture below is from Paul Chek’s book, “How to Eat, Move and Be Healthy.” It shows how

to assess your health by looking in the toilet! In other words, your poop is a great reflection of

how you are eating, sleeping, moving and hydrating yourself – and how healthy your digestive

system is. Often the first changes you’ll begin to see during the detox is in your stools.

11 Tips to Get “Things” Moving in the Right Direction

1. Increase Your Fiber-Rich Foods.

Ideas: leafy greens, soaked chia seeds, carrots, parsnips, sweet potatoes, and butternut

squash

2. Fermented Vegetables

Many different kinds are available at health food stores, and they are easy to make at home.

Try to incorporate them with each meal.

3. Hydration

Drink a minimum of 64 ounces of filtered water a day.

4. Probiotic

Be sure to purchase a high quality viable brand and take it daily. Consult your doctor before

consuming.

5. Get to Bed

Often we become constipated because we haven’t given our body the rest it needs. Go to

bed early or take an afternoon nap.

6. Squatty Potty

Raise your feet up on books or use a Squatty Potty so your knees are above your hips when

you are on the toilet. This helps your colon eliminate completely and easily.

7. Movement and exercise

Walking or gentle yoga get your peristalsis moving.

8. Use Natural Calm

Natural Calm is a magnesium citrate supplement that relaxes your nervous system and

increases your bowel movements. Consult your doctor before taking.








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9. Use Herbal Tea Laxatives

I don’t recommend these for long-term use, but taking them for a few weeks is fine. I like

Smooth Move Tea from Traditional Medicinals. Consult your doctor before consuming.

10. Get a Colonic

Colon hydrotherapy is helpful during a detox, even if you are having regular bowel

movements. Consult your doctor before trying.

11. Disconnect and Relax

Laughter is said to be the best medicine, but did you know that it can help lower your stress

level? Stress can cause constipation, so some laughter and/or a relaxing hot bath with some

Epsom salt, is a good way to cut down on the stress, giving your colon muscles an opportunity

to release.

What should my stool look like?

A healthy stool should be close in color and consistency to peanut butter, shouldn’t be super

smelly, and should be easy to get rid of. An early sign that one is constipated is if the stool is

more solid than peanut butter.

Signs of Unhealthy Digestion:

• Gas

• Bloating

• Headaches

• Burping

• Fatigue after eating

• Irregular bowel movements

• Foul smelling poop








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Detox Travel – Eating healthy on the road. Day Excursions | Vacations | Business Trips

I love taking day trips with my family, whether it is going to the beach, mountain biking, hiking,

or to my son’s swim meet.

If you are taking a day trip, long trip, and/or business trip by car or plane, I created this eBook

to give you ideas and inspirations for your travels while on your detox, or anytime you want to

eat healthy while on the go.

You will find underlined items on this list that are not detox approved, but are detox

maintenance approved. When you are traveling (or in a pinch), it is important to have food

on board to sustain you.

Planning and preparing for your little or big trip will ensure you have food on hand and will

help keep you from veering too far off track from eating clean.

Enjoy!

Jen

In this guide, you’ll find tips on eating healthy with:

+ Detox Travel Packing List

+ Detox Travel Packing List - Explained

+ Detox Travel Tips







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DETOX TRAVEL PACKING LIST

Packing Essentials:

Refillable Water Bottle

Backpack

Large Insulated Bag

Medium Insulated Bag

Small Insulated Bag

Ice Pack(s)

Stasher Bags

Utensils

Napkins

Snack Ideas:

Homemade Trail Mix

Firm-ish Fruit (Such as Apples, Oranges, Green tipped Bananas)

Lemons

Avocados

Hardboiled Eggs

Wild Planet Alaskan Salmon

Jerky

Snack Bars

Dark Chocolate

Raw Nut + Seed Butters

Veggies

Sea salt + Travel Container

Handy Extras:

Herbal Tea Bags

Travel size:

Dish soap

EVOO

Chia & hemp seeds

+ Read labels to ensure you are getting clean ingredients on your jerky, snack bars, and dark

chocolate.

+ For plane travel:

Use 3-ounce clear leak-proof containers for any liquids you plan on carrying on. Make

sure the volume size of the container is stamped on them.

Dry foods are perfectly acceptable in carry-on bags. If it is a longer flight, you can bring

food on-board with you, even leftovers. I usually bring a large salad with protein.















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DETOX TRAVEL PACKING LIST EXPLAINED

Packing Essentials:

Refillable Water Bottle

This is a must to stay hydrated. I like my S’well insulated bottle for travel, as it is easy to

carry, and holds hot and cold beverages.

Backpack

Carrying a backpack is much easier on your back than a tote over your shoulder, plus it

keeps all your items together. I use my backpack for hands-free hiking, and stuff it with

my sunscreen, water bottle, and a small insulated lunch bag.

Insulated Bags

I pack a small insulated bag to toss in my backpack for snacks. I use the medium-sized

insulated bag for a full day away, and the large one is convenient for a back seat

cooler to hold more food for longer trips.

Stasher Bags

I LOVE these reusable 100% food-grade silicone bags. They cut down on waste by

replacing throwaway plastic baggies. Each is completely plastic and latex-free, and

seals up airtight. These bags can go from the pantry into the freezer, and right into your

dishwasher.

Utensils

I use my travel utensils all the time. The knife is especially helpful to cut a lemon, spread

nut butter, or slice an avocado. This set is my fave because it has a pair of chopsticks.

Chopsticks are a great way to SLOW down when eating, which is super important for

great digestion.

Food Ideas:

Homemade Trail Mix

Use raw, unsalted nuts & seeds (such as walnuts, almonds, pumpkin seeds, and

sunflower seeds), coconut flakes, cocoa nibs, goji berries, and sea salt, and shake in a

large mason jar.

Firm(ish) Fruit

Firm fruit, such as apples, oranges, or green tipped bananas, are easy to carry and will

not get squashed on your day trips.

Lemons

Add to your water or use to make simple guacamole.











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Avocados

You can mash avocado right in its peel, squeeze a little lemon, sprinkle a pinch of sea

salt, and eat it with cut up veggies or your spoon. Yum.

Hardboiled Eggs

Perfect for quick protein. You can sprinkle with sea salt if you desire.

Wild Planet Canned Alaskan Salmon

A bit stinky, but it’s sure tasty.

Jerky

If you are an omnivore, buy a variety of jerky – turkey, beef, bison, pork, and chicken.

Epic is a great choice for the taste, is grass fed, low in sugar, gluten-free, grain-free,

MSG free, and absent of both soy and dairy. Plus, the animals are humanely raised.

Snack Bars

Most snack bars are loaded with sugar and preservatives. Nuts, seeds, dried fruit bars

from Bearded Brothers are delicious, relatively low in sugar and are clean. You can

purchase them on Amazon, Radical Raspberries is my fave. Also, Simple Squares, sold at

Whole Foods is another tasty one.

Dark Chocolate

Look for 75% plus cacao, organic, raw, and fair trade.

Raw Nut + Seed Butters

Pack your favorite nut or seed butter into a small mason jar. Spread it on your fruit or

dark chocolate. Be sure to read your labels -- no added sugar or oils please.

Veggies

Wash and cut up veggies, such as radishes, carrots, and cucumbers for a crunch, and

put them into Stasher bags. Use them to dip into your guacamole, nut butter or eat

alone.

Sea salt + Travel Container

Bringing your own sea salt is helpful for flavoring food. I keep mine in my purse with my

handy container from Celtic Sea Salt Company.

Handy Extras:

Small containers of:

Dish soap

OK, I know this may seem high maintenance, but if you are staying in a hotel

room and want to reuse your food containers, you will be happy you brought

your own dish soap.










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EVOO

Salad dressings at restaurants are loaded with sugar, rancid oils and

preservatives. Bringing your own olive oil makes it easy to have a high quality

olive oil to pour over your salads.

Chia & hemp seeds

I bring a small jar of these when I travel. I soak chia seeds if I find I get backed up

from traveling, and the hemp is a wonderful vegetarian protein that I sprinkle on

my avo or add to salads if I can’t find a clean protein to eat.

DETOX TRAVEL TIPS

1. Health Food Stores

Before you leave, find out where the local health food stores and smoothie bars are

located along the way and in the city you will be staying in. This way you can pick up

any extra snacks enroute, or visit their salad bar while visiting that city.

2. Mini Fridge

Ask your hotel to put a mini fridge in your room. Using your mini fridge to keep

perishables cold is really convenient and hotels will be happy to bring you one.

3. Plan, Prep + Pack

By car: Create your own portable, back-seat kitchen for road trips. Pack a large

insulated bag with all the items you want to bring, using the handy list above.

By plane: If you are traveling by plane, be sure your items can be carried on and are

the right size if they are liquid.

4. 7 Quick Tips for Dining Out

Follow my 7 Quick Tips for Dining Out. This list is filled with tips on how to choose

restaurants, make healthy choices, and still have fun dining with non-healthy eaters.








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7 QUICK TIPS FOR DINING OUT

When dining out you can make really great choices for eating healthy, and with a little

practice and knowledge, it will get easier and easier to do so.

Keep in mind, that no matter how careful you are with your food selections, you most likely will

still get gluten, soy, sugar, corn, and/or dairy in your food, mainly because of cross-

contamination – using the same pan, knife, etc. – to cook and prepare your food, and

through hidden ingredients in sauces and dressings. For some, like me, the most minute

amount causes not so fun symptoms – bloating, eczema, and fatigue.

But for others, a very small amount – such as a soy-based vegetable oil used in cooking, a bit

of cheese on a salad, some sugar in a Thai curry, or gluten hidden in a soup – may not affect

them.

I created these seven quick tips to help you get a cleaner meal and to stay on track.

1. Do Your Research

Search for terms such as organic, grass-fed, and farm-to-table wherever you are

traveling on these resourceful websites: Yelp, Chowhound, TripAdvisor, and

Urbanspoon. Customers leave honest reviews and great photos of their food.

It is really fun to discover new places, depending on where you are visiting. There are

more and more restaurants that are catering to clean eating and delicious food.

2. Skip the Bread | Chip Basket

This is a no brainer, but it is easy to mindlessly polish off a basket or even have a bite or

two. If your guests want to have the basket, move it to the other end of the table so you

won’t be tempted.

3. Build Your Meal

Veggies:

Big salad (hold the dressing, croutons, cheese, dried fruit, candied nuts)

Double up on steamed or grilled veggies

Animal proteins:

Hardboiled eggs

Bunless burger

Grilled meat

Rotisserie chicken

Healthy Fats:

Avocado, order extra on the side







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Starch:

Baked sweet potato

Quinoa

Brown rice

Drink:

Flat Water with fresh lemon or lime

When choosing, be aware that there are hidden ingredients in these foods:

Omelets (milk and sometimes pancake batter)

Soups (MSG, gluten, and soy)

Sauces (sugar, MSG, gluten, and soy)

Salad Dressings (sugar, MSG, gluten, and soy)

Soy (GMO, sodium, and gluten)

4. Don’t Show up Hungry

Don’t show up hungry – same goes for a dinner party or grocery shopping. Eat a snack

ahead of time so you’re not starving when you arrive and inhale your food. This way

you will make healthier food choices and eat more slowly, which is better for digestion.

5. Order Last

Ordering last makes it easier to make special requests or ask questions. Usually by the

time you are last, very few at your table will notice your requests. It also ensures that the

waiter won’t forget your special requests. Double check with your server about the

ingredients in your dish. Let them politely know you are avoiding dairy, soy, corn, gluten,

and/or sugar.

6. Bring Your Own

This may seem a bit high maintenance for some, but it really makes sense if you want to

eat clean and keep your food from tasting bland, which can occasionally happen,

depending on your restaurant and food choices.

Some ideas of what to bring:

EVOO Travel Size

Sea Salt + Travel Container

Organic Black Pepper

Coconut Aminos (replaces soy sauce)

Gluten-free Mustard

Ketchup

7. Dining Out is Fun

When you are new to healthier eating, dining out can feel stressful at first – you’re not

sure what to order, embarrassed about asking your waiter, or possibly feeling judged by

your friends. Eating with friends and family should be fun, so do your best, don’t stress,

and know that with practice it gets easier. If it is not perfect, don’t freak out. Enjoy your

company and conversation, and do the best you can. It is far more harmful to stress

about what is in your food than the food itself.











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DESIRE EXTRA SUPPORT?

If you discover along the way that you would like extra support from me, please let me know. I

offer customized 1-on-1 private coaching packages and sessions to help you personalize your

plan to fit your unique needs, desires, and goals. We can work together before, during, or after

your Detox. If you are interested in finding out more, please don’t hesitate to contact me:

[email protected]

I look forward to supporting you in this Detox program, and seeing more of your vibrant,

radiant glow emerge.

In celebration of you choosing you,








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jen devilliers, certified chek holistic lifestyle coach...

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