step 1 cleanse maintain - coyne healthcare · so, while juice fasts or eating barley and ... may be...
TRANSCRIPT
FOODS TO AVOID:
Anything that contains augar or high fructose corn syrup.
(always read labels) All premade salad dressings.
All vinegars except for apple cider Vinegar.
CONDIMENTS
• tomato auce
• relish
• soy sauce
• teriyaki sauce
• non-dairy creamers
• barbeque or steak sauce
• salad dressings not made with
allowed ingredients
• mayonnaise
• spreads not made with
the allowed ingredients
DAIRY PRODUCTS
AND EGGS
eggs & all dairy products
are avoided, including:
• milk
• cheese
• cottage cheese
• sour cream
• yogurt and kefir
• ice cream and
frozen yogurt
WHEAT
wheat and products
containing wheat, such
as pasta and bread.
SWEETENERS
• refined sugar
• any white sugar
• any brown sugar
• high-fructose corn syrup
• evaporated cane juice
• artificial sweeteners
GLUTEN
All gluten-containing grains, including
wheat, barley, rye, spelt, couscous, bran.
CAFFEINATED BEVERAGES
• Coffee
• Tea
• Soft drinks
ANIMAL PRODUCTS
• beef
• pork
• veal
• sausages
• deli meats and cold cuts
• shellfish
OTHER FOODS TO AVOID
• yeast
• alcohol
• food additives and preservatives
• high-fat foods
• corn
• shortening
• margarine
DETOXshould be a way of life
“You deserve to feel great all the time! We are however constantly exposed to pesticides,
chemicals, heavy metals and an array of toxic metabolites daily and very often when
starting to “cleanse” the body it’s a good idea to embark on a detoxification regime that
assists the body on a cellular level focusing especially on the colon, liver, skin and lungs.”
Eating a well-balanced diet and pursuing
a healthy lifestyle will eliminate the need to
detox - remember that your detox organs
like your liver, gut, skin and kidneys should
be in tip top shape at all times to ensure the
body is in a constant state of self-cleansing.
Our philosophy is a way of life that improves
and optimizes the function of your body’s
own built-in detoxification systems. This is
done by decreasing the amount of toxins we
put into our bodies while, at the same time,
supporting our detoxification and elimina-
tion systems with the nutrients they need to
function properly. The real work is what you
do 90% of the time, day in and day out, not
what you do for a week of every year.
So, while juice fasts or eating barley and
wheat grass for a week may be short-term
ways of addressing toxicity, the long term
answer is to ensure you constantly pursue
a healthy lifestyle, consume natural food such
as fruit, vegetables and lean protein and elimi-
nate processed foods and sugar from your diet.
Many of us react badly and may actually
get very sick on detox diets. Detoxing
awakens toxins in our system, which can
lead to unpleasant side effects such as
headaches, nausea and diarrhea. It’s a
lot more important to follow a lifestyle
where you “detox” on a continual basis,
day in and day out.
Origine8 detox plan is focused on
eating simple, clean wholefoods.
Foods that are correctly combined
and as close to nature as possible.
No chemicals, no artificial preservatives
and no sugar. It is so important to give
your body a break from the everyday
stimulants like coffee and sugar,
convenient foods and mindless eating.
These 7 days are an investment into you!
“Ultimately we want to be able to detox daily in some way, but
short-term approaches are powerful and often very much needed.”
This plan promotes the elimination of unwanted chemicals and dietary toxins from the body, and it also removes all foods that may cause allergies and intolerances that lead to poor digestion, assimilation of nutrients and absorption. The detox is completely sugar, gluten and dairy-free, with a low allergenic, anti-inflammatory profile. Plan to purchase
only organic foods for this detox— you don’t want to add environmental chemicals while you are trying to remove them!
CLEANSE RESTORE MAINTAIN
THE PLANDETOX
Upon RisingDrink a glass of lukewarm, filtered
water with lemon.
B r e a k f a s t• Green vegetable juice: (spinach,
celery, apple, ginger, lemon,
cucumber) with some soaked
almonds or seeds.
• Papaya with lemon juice
• Quinoa with almond milk & cinnamon
• Herbal teas/ green tea or ooibos.
A typical lunch on a detox diet consists of approximate-
ly 60 to 80 percent vegetables, preferably nutrient rich
greens such as rocket, watercress, spinach, asparagus
with cold pressed olive oil, coconut oil or avocado oil
and some lemon juice.
You can then fill the other 20 to 40 percent in with
other plant foods, steamed broccoli, gluten-free
grains such as rice or quinoa, baked sweet potato, or
fresh wild fish (if you eat meat). *avoid farmed fish.
Make a simple dressing using 2 teaspoons of extra
virgin olive oil, 2 teaspoons of fresh lemon juice, and
an optional 1 teaspoon of fresh-chopped herbs.
Lunch
Dinner(keep it early,
around 6 or 7 pm)
Make sure to eat a large raw salad, with steamed vegetables and with either a small piece of fish or alternatively some brown rice or quinoa. Make sure your dinner is 80 percent vegetable based.
• Steamed kale, pine nuts and tossed in lemon juice and olive oil.
• Brown rice or quinoa with baked vegetables and a large green salad.
• Steamed salmon with fresh herbs and lemon with spinach or broccoli.
• Large raw salad with Steamed vegetables and salmon.
Snacks• Apple or pear,
sliced, with 1 tablespoon raw almond butter.
• Piece of fruit• Green juice• 10 to 15 raw
almonds
9 TIPS TO ENSURE A NATURALLY HEALTHY BODY
DETOX
GreensEat lots of veggies & salads (at least twice a day). Every lunch and dinner should contain a raw salad and some green
steamed or grilled vegetables. Food and vegetables contain fiber, anti-oxidants and low GI
carbs – all great for a clean and healthy system.
JuiceConsume the juice of up to
1 lemon daily. Squeeze them over salads, in water, or over
veggies. Lemon helps regener-ate and support the liver.
Avoid DairyWe are the only beings on the planet that consume another animal’s milk. Most of us are
allergic and intolerant to dairy. We don’t have the enzymes
to digest the lactase. It is also mucous and acid forming.
SweatGo to yoga, swim, run or cycle.
Ensure you move every day – even if it’s walking the dog
vigorously for an hour.
Keep it RealAvoid all “fake and artificial” sugars. These are toxic and
hard for the body to recognize and break down.
Drink upStay hydrated. Drinks lots of clean filtered alter between
meals but drink minimally with meals so as not to dilute the
digestive enzymes.
Ditch the fizz
Limit alcohol and ditch fizzy drinks - even the diet ones (they deplete the body of
minerals, especially B Vitamins and are also very, very acidic).
ChewChew your food well.
Eat slowly. Not only does this extract more nutrients from food, but you will feel full
before overeating.
STEP 1STEP 2 STEP 3
FOODS TO INCLUDE:FRUITS• fresh fruit
VEGETABLES• Vegetables thought to be particularly good detox foods include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, and dark leafy greens such as kale, collard greens, and swiss chard• sea vegetables, including kelp, nori sheets,• note: some people are sensitive to the nightshade family of vegetables, which includes tomatoes, bell peppers, eggplants, and potatoes, and may wish to avoid them
GRAINS AND STARCHES• brown rice • quinoa• buckwheat• millet• amaranth• wild rice• oatswhole grains are preferred, but products made from the above may be allowed, such as brown rice pasta, pure buckwheat noodles, rice crackers, and bread
BEANS AND LEGUMES• split yellow and green peas• lentils• adzuki beans
NUTS AND SEEDS• almonds• cashews• walnuts• sunflower seeds• pumpkin seeds• sesame seeds• chia seeds• hemp seeds, hemp nuts• coconut, especially young coconuts• tahini• nut & butters only made with allowed ingredients• peanuts and peanut butter - usually not recommended. Choose unsalted, raw nuts and seeds.
OILS• cold-pressed, extra-virgin olive oil• hemp oil• flax oil• avocado oil• coconut oil
BEVERAGESHome made nut milk or organic rice milk. Coconut Waterherbal teasgreen tealemon water mineral water or natural spring water.
SWEETENERS• stevia• raw honey
CONDIMENTS• apple cider vinegar• Bragg’s Liquid Aminos• miso - small amounts• black olives
SupplementationDETOX
Supplementation: Choose the best quality nutritional support - It’s
not always possible to get all the nutrients we need from food and
especially on a detox we need extra support. The Catechins found in
Green tea are effective scavengers of reactive oxygen species and
may also function indirectly as antioxidants through their effects on
transcription factors and enzyme activities. They essentially support
the body’s major detox organ, the liver, improving liver function
and reversing declines in antioxidant defenses. Studies indicate
catechins have the ability to block the amount of fat stores in the liver.
Our recommendations: Bio-Curcumin, Origine
8, Bitter greens (dandelion, milk thistle, parsley)
Get SaltyTake a bath 3 times a week in Epsom Salts, this is great for relaxation and detoxification.
Portion sizes PROTEIN:
the size of the palm of your hand
CARBS: (1/2 cup) or the size of a closed fist
FAT: 1 serving (1/2 an avocado,
1 tablespoon olive oil, handful of raw nuts)
3
“It’s not about calorie counting, deprivation or over
exercising– it’s not a diet at all, but a way of eating
that is simple, makes you feel good, look good and
it’s benefits are beyond the number on the scale. ”
Weight loss in itself is a by product of
being healthy, so ultimately the key is to
focus on health. We are all biochemically
unique, and there is no one eating plan
that works for everyone, there are
however key principles that really work,
that emphasise the importance of being
healthy, fi l led with energy, vitaity and zest
for l ife.
It’s not about calorie counting, deprivation
or over exercising– it’s not a diet at all, but
a way of eating that is simple, makes you
feel good, look good and it’s benefits are
beyond the number on the scale.
There is a certain freedom that comes
from understanding our own bodies,
focusing on nutrit ion vs calories, REAL
food in abundance vs deprivation and fine
tuning the quality of foods we choose to
consume. You won’t need to or want to
embark on another diet plan “Starting on
Monday”
This is a holistic approach in terms of
nutrition and lifestyle. A healthy body and
mind is naturally slim.
Weight loss is a result of a healthy lifestyle
and should never be the main focus. If diets
worked we wouldn’t have a global epidemic
that we do today.
We start off by identifying the toxic
chemicals present in the body and in the
foods we consume daily, which inhibit our
desired results and interfere with our
endocrine system (hormones). For example,
you may suffer from water retention, have
uncontrollable cravings, feel lethargic and
depressed, have allergies and intolerances
to food, you could also be lacking zest for
life, in need of stimulants & sugar to get you
through the day, these are all clear signs that
the body is not functioning at its peak and is
out of balance. The first step is cleansing
the body of these toxins, supporting it with
real food & the best quality supplements,
which then create the internal environment with
the correct nutritional and exercise regime.
“ I f a l l y o u d i d w a s s i m p l y e a t r e a l f o o d – y o u w o u l d b e h a l f w a y t h e r e . ”
TOP TIPS BEFORE YOU STARTWEIGHT - LOSS
GREENSThe bulk of each meal are green vegetables accompanied
by avocado, ol ive oi l , or coconut oi l or some quinoa,
hummus, sweet potato or simply more greens l ike broccoli.
TIME IT Eat three times a day with no snacking in between. (Leave 4- 5 hours between meals)
BALANCE Balance your blood sugar levels – stay away from stimulants (coffee, alcohol and sugar)
CLEAN UPEat food in its natural and whole state – avoid over processed food. Your body doesn’t know what to do with it – keep it clean and lean all the way.
WATER Stay hydrated. Drinks lots of clean filtered alter between meals but drink minimally with meals so as not to dilute the digestive enzymes.
NO FROYOIt may disrupt hormones and these days there are
many antibiotics, hormones, Insulin Growth factors
that it isnt worth consuming.
Don’t forget to sleep – 7-8 hours is ideal.
WEIGHT - LOSSa by-product of being healthy
CLEANSE MAINTAINRESTORE
The more natural, fresh and whole your food is, the better it is for you, not only for your
waistline, but your overall health and wellness which is really what we should all be focusing on.
The truth is that when we eat food in its natural state, or whole foods,
you will automatically eat less, as they are less calorie dense and less
toxic in the body and wont have an affect on your hormones.
Think greens, good fats, organic protein, fresh fruit in season, an
abundance of vegetables but most of all no guilty feelings around food.
You can’t go wrong. We always build health first so if your body is
healthy you will naturally look and feel better.
ESSENTIAL GUIDELINES:
Have a treat 1x a week, but a meal and not a DAY. Reduce your salt intake and focus on fresh herbs to
season your food. Buy organic or free range animal products. Use parsley a lot, it’s a blood purifier and
helps eliminate water. Vegetable juices are amazing, try have at least 1 a day (more vegetables than fruit).
Always leave 12-16 hours between your last meal of the day and breakfast. This is a great way to make
sure your digestive system gets a break from eating all day. (see more info below on IF).
THE PLANWEIGHT-LOSS
Upon RisingHot water and lemon. You can
add some ginger to really add a boost, but this is optional.
Big raw salad with rocket, romaine or butter lettuce, avocado, spinach,
steamed asparagus or broccoli, carrots, with either free range grilled chicken
breast or some grilled fish like hake, a boiled egg or some tinned tuna, add
some olive oil if you wish and fresh lemon juice.
Quinoa and vegetables with a large salad is a great plant based source of
protein and super alkalising too. Lunch
Dinner(keep it early,
around 6 or 7pm)
Lots of steamed or baked veggies (green beans, beetroot, pumpkin,
broccoli, mushrooms or any of the green veg).
Again, either add another free range protein source (fish, chicken, lamb)
IF you had animal protein at lunch rather choose a plant based option
like seeds & nuts, hummus & quinoa.
MAIN AREAS TO CONCENTRATE ON:
INSULIN(remember you can work
off sugar at the gym but you
can’t work off insulin)
INFLAMMATIONreduce inf lammation dai ly
and watch your health improve – inf lammation is
at the root cause of every i l lness
(fasting works wonders for weight loss,
but also controls blood sugar levels,
is great for anti – aging and you
tend to think less about
food al l day)
*read key notes below
INTERMITTENT FASTING*
LEAN & EARLYKeep your dinner lean & early – greens, fat and protein. Try & consume animal protein only once a day, especially Omega-3 rich foods, avoid all fat free foods.
ZZZ’s
Focus on resistance training 3-4 times a week and don’t forget walking is one of the best forms of cardio you can do!SWEAT
KEEP IT REAL
Don’t eat food pretending to be something else – if you want a slice of pizza or bread eat it, but don’t try and recreate a desert or pasta dish using a plethora of ingredients you wouldn’t usually consume.
SHOP RIGHT Eat and shop consciously, know where your food comes from. Choose the best possible quality you can find, organic, wild, pasture raised.
Breakfast(OPTIONAL) if you’re doing intermittent fasting you can skip breakfast)
• Vegetable juice with activated nuts and seeds• Fresh papaya with lemon juice and raw almonds• Coconut oil smoothie with vegan protein powder and blueberries.• Organic eggs with wilted spinach and avocado.
Chamomile tea or peppermint tea to aid in sleep and digestion and
a piece of dark chocolate (85% / 90%) good quality dark chocolate)
only if you need a small treat daily.
BeforeBed
CLICK HERE TO READ MORE ON INTERMITTENT FASTING:
Read more aboutintermittent fasting
S p o n o s o r e d b y
We are all familiar with the term “anti-aging” – well our approach is slightly different, we
are pro aging, with vigour, vitality, graciousness and all the right nutritional tools that
can make us feel and look our best along the way.
WHAT CAUSES CHRONIC SYSTEMATIC INFLAMMATION?
GRACEFUL -AGINGyou are what you eat
CLEANSE RESTOREMAINTAIN
STEP 3
STEP 1 STEP 2
Dark circles under the eyes, sagging skin, large pores, puffiness, lack of facial contours and
firmness are often related to inflammation. We need to understand our food choices and the
fundamental role nutrition has to play.
Inflammation is at the heart of age related diseases
and degenerative conditions. What we consume
each day can either be pro- inflammatory or anti-
inflammatory. Ever woken up fresh faced and bright
eyed after a heavy night of alcohol/ sugar binge/lack
of sleep? Ever noticed a person with a tired, drawn,
wrinkled, leathery complexion, with no glow?
Do you perhaps suffer from weak muscle tone, poor
brain function, lack of energy? And a dull complexion,
do you see yourself aging too quickly?
LOOK & FEEL YOUR BESTGRACEFUL AGING
INFLAMMATION
DIABETES
CANCER CARDIO-VASCULAR
ALZHEIMERS
PULMONARY DISEASE
ARTHRITIS
AUTOIMMUNEDISEASE
NUEROLOGICAL
DISEASE
GRACEFUL AGING
Diet Alcohol, Gluten, Casein, Processed Foods, Sugar, Hydrogenated Fats, Non-
foods and Chemicals.
Medicine Corticosteroids,
Antibiotics, Antacids, Xenobiotics
Infections Such as H-Pylori, Yeast or Bacterial Overgrowth, Viral
or Parasite Infection
StressIncreased Cortisol,
Increased Catecholamines
Hormonal /Nuerological
Thyroid, Progesterone, Estradiol, Testosterone, Brain Trauma, Stroke, Neuro-degeneration.
Metabolic Glycosylated End Products (inflammatory end products
of sugar metabolism), Intestinal Inflammation,
Autoimmune
We have al l seen people who don’t look their age, is i t genet ics? Perhaps, but in
today’s t ime there is so much that can be done to change our internal and external
environment and we know that genet ics plays a role but ul t imately our environment
pul ls the tr igger - so speak. We can signi f icant ly change our internal and external
environment. What a great t ime to be al ive!
You are what you eat! What you put into your body determines what you look like on the outside.
Your skin tells you what is happening in your body. Premature aging, dryness, acne, puffiness, and
bad pigmentation can all be signs of a poor diet and lack of essential fats, antioxidants and even stress.
Your skin indicates how toxic you are and is a good indicator of your body’s overall health. Getting
your body’s systems working optimally is crucial to addressing skin problems and nutrition is key.
Whatever our age, we all want to look and feel good, for some of us perfection is the ultimate goal,
I am not entirely convinced that we ever reach this as its all based on perception. My aim is to
shift your focus from this ideal and really invest in your health, using knowledge about what you can
do each day to age gracefully, have joie de vivre, and an inner youthfulness that really shines.
After all, if we don’t have our health, what do we truly have?
DITCHTHE SUGAR
Sugar is very inflammatory and causes the most glycation in
the body (think of a rusty car). Our goal is to avoid chronic
systematic inflammation, which occurs on a cellular level and
is highly damaging to every part of the body including our skin.
Sugar, especially added sucrose, fructose and glucose can lead
to increased levels of inflammation. Insteading of reading labels,
focus on foods that don’t have labels as the more than likely
wont have sugar! Remove ALL SUGAR, refined sugar, artificial
sweeteners, honey, agave.
ACTION PLANGRACEFUL AGING
REALFOOD
Organic, free range no nonsense food: Consume animal
products which are free of antibiotics and hormones,
from animals which have consumed their natural diet and
are free to roam and live life in a natural state. If it has
a long label don’t eat it: Avoid refined and processed
foods. Cook your own food- Eat REAL food. Increase
good fats. Another essential nutrient for healthy skin is
essential fats (found in nuts, avocado, seeds and oily
fish) – the skins needs a regular supply to stay smooth
and supple and also hydrated. The essential fats also
regulate hormones which if out of balance leads to pre-
mature aging. (avocado, coconut oil, raw nuts & seeds,
fatty wild fish, pasture reared animal protein). Increase
foods that combat inflammation: olive oil, ginger, rose-
mary, cloves and curcumin, organic apple cider vinegar.
Remove all forms of Gluten (rye, barley, oats, wheat)
Vitamins C, E and A are vital nutrients for the skin which help
counteract free radicals and oxidative stress. Free radicals
damage and age skin, so it’s important to eat plenty of an-
ti-oxidants. Eat lots of different coloured fruit and veg like car-
rots, butternut, berries, apples, beetroot and the all the greens!
ANTI OXIDANTS
HYDRATE
Water rids the body of toxins and is an essential part of
any diet. Our skin is made from cells requiring water to stay
hydrated. Water keeps our skin cells clean and reduces puffi-
ness and water retention.
SEEDS EAT
Fresh seeds – a tablespoon a day, for example pumpkin,
sunflower, sesame or flaxseed. Cold-pressed seed oils or
extra virgin olive oil — a tablespoon, for example with salads,
drizzled over vegetables .
FOOD ALLERGIESMany sk in issues inc luding acne, in f lammat ion, dry sk in, are actual ly
a l lerg ic react ions. Many people are
into lerant or a l lerg ic to dai ry and wheat
which can a lso cause the sk in to f lare up
and cause puff iness. Remove a l l da i ry
(cheese, mi lk, yoghurt ) .
Supplementation• Green Tea:= Contains Camellia sinesis which is rich in polyphenols, a
compound with great healing properties and which helps protect the skin.
It contains powerful antioxidants, assists in decreasing inflammation and
is great tonic for the liver, it is so important to keep your liver functioning
optimally.
• Curcumin: Has been studied in over 7000 pulished scientific articles
and is known to modulate several important pathways including the ones
involved in inflammatory processes.
Our recommendations: Bio-curcumin, Origine
8, Bitter greens (Dandelion, milk thistle, parsley)
LIMIT YOUR INTAKE OF:• Alcohol (or avoid it completely)*
• Tea and coffee (no more than 2 cups per day).
• Red meat (no more than three times per week - fish, organic
chicken, or vegetable protein instead.)
• Cheese and milk. Most people are intolerant to dairy and this can
cause skin irritations.
VISIT ORIGINE 8
1:00PM
Big raw salad with rocket, romaine or butter lettuce, avocado, celery, carrots, with either
an organic free range grilled chicken breast or some grilled fish or eggs. NO VINEGAR.
You may add steamed vegetables if you wish, alternate the animal protein with legumes or quinoa.
Lunch
Dinner6:30PM - 7:00PM
Lots of steamed or baked veggies
(green beans, beetroot, pumpkin, butternut,
broccoli, spinach or any of the green veg).
If you ate animal protein for lunch make
dinner plant based, you can use quinoa, lentils
or simply steamed or baked vegetables with a
large raw salad and avocado.
MEAL PLANGRACEFUL AGING
Upon RisingHot water and lemon. You can add
some ginger to really add a boost, but this is optional.
B r e a k f a s tSmoothie with organic pea protein, coconut
oil, cacao, blueberries, almond milk.
Or:
Papaya and some lemon with raw almonds
Or:
Quinoa / or gluten free oat porridge with
almond milk, seeds or raw almonds and
cinnamon and a portion of blueberries.
Or:
2 eggs with wilted spinach and a side
of blueberries.
9:00PMChamomile tea or peppermint tea to aid
in sleep and digestion.
(For a treat 85% or 90% dark chocolate)
*A word on alcohol. Ever wondered why you get broken capillaries or a red face if you are a heavy drinker? Like sugar
alcohol causes damage to the body on a cellular level. Alcohol causes small blood vessels in the skin to expand and
widen allowing more blood to flow close to the skins surface, resulting in broken capillaries. Your liver is the main organ
that is affected when you drink alcohol; the metabolites of alcohol are highly destructive molecules known as aidehydes.
Remember alcohol causes inflammation in the body, no amount of water can rectify this. Dehydration is not the problem.
If your skin is dehydrated you will more than likely develop fine lines and deep wrinkles.
TOP TIP: Always drink alcohol with your meal and not on an empty stomach, you don’t want to affect your blood
sugar levels which ultimately leads to inflammation.