winter detox guide96bda424cfcc34d9dd1a-0a7f10f87519dba22d2dbc6233a731e5.r41.cf2.… · winter detox...

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© 2017 Axios Therapeutics | Detox Program

These statements have not been evaluated by the Food and Drug Administration.

This is not intended to diagnose, treat, cure, or prevent any disease.

WINTER DETOX GUIDE

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CONTENTS WELCOME! .................................................................................................................................................... 4

WHAT IS DETOXING ..................................................................................................................................... 5

THE POWER OF A WINTER DETOX ................................................................................................................ 6

WHAT TO EXPECT ......................................................................................................................................... 8

TIPS FOR YOUR ULTIMATE DETOX ................................................................................................................ 9

YOUR DETOX PROGRAM ........................................................................................................................... 10

PHASE 1 ...................................................................................................................................................... 11

Pre-Detox/Prep ............................................................................................................................................ 11 Daily Protocol .............................................................................................................................................. 12

PHASE 2 ...................................................................................................................................................... 13

Detox Phase ................................................................................................................................................. 13 Daily Protocol .............................................................................................................................................. 15 Suggested Meals ........................................................................................................................................ 16 Shopping List ................................................................................................................................................ 17

PHASE 3 ...................................................................................................................................................... 19

Transition ....................................................................................................................................................... 19 Daily Protocol .............................................................................................................................................. 19 Food Re-Introduction Schedule ............................................................................................................... 20 Suggested Meals ........................................................................................................................................ 22 Shopping LIst ................................................................................................................................................ 23

YOUR DETOX DIET BREAKDOWN ............................................................................................................... 25

Do Eat List ..................................................................................................................................................... 25 Clean Protein Options ................................................................................................................................ 26

ANIMAL-BASED PROTEIN SOURCES ................................................................................................................... 26 PLANT-BASED PROTEIN SOURCES ...................................................................................................................... 27

Do Not Eat List.............................................................................................................................................. 27

DETOX TOOLS ............................................................................................................................................. 30

Tongue Scraping ......................................................................................................................................... 30 Skin Brushing ................................................................................................................................................. 30 Epsom Salt Bath ........................................................................................................................................... 31 Contrast Showering .................................................................................................................................... 31

ADVANCED DETOX TOOLS........................................................................................................................ 32

Oil Pulling ...................................................................................................................................................... 32 Castor Oil Pack ............................................................................................................................................ 32 Sauna ............................................................................................................................................................ 33

EMOTIONAL DETOX TOOLS ....................................................................................................................... 33

One-Minute Meditation ............................................................................................................................. 33 Write and Burn ............................................................................................................................................. 33 Vision Board ................................................................................................................................................. 33

DIGESTION TOOLS ...................................................................................................................................... 39

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Food Combining ......................................................................................................................................... 34 Digestive Enzymes....................................................................................................................................... 34 Probiotics ...................................................................................................................................................... 35 Phytic Acid ................................................................................................................................................... 37 Alkalinity and pH Testing ........................................................................................................................... 38

A LOVING DISCLAIMER ............................................................................................................................. 40

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CONGRATULATIONS!

Welcome to the Axios Therapeutics Winter Detox Program! I hope you are as

excited as I am to refresh and recharge your body by cleaning out the toxins

that are preventing you from feeling and looking your absolute best.

You only have one life to live—let’s make it the best one!

This program will walk you through a detox that is based on the principles of

clean eating. This means that you will safely cleanse toxins from your body with

seasonal whole foods.

The program will also guide you through an allergy elimination process to help

you to discover which foods (if any) may be causing allergic reactions that are

leading to weight gain, headaches, sugar spikes, rashes, digestive issues, and

other health concerns.

Most people have busy lives, and often worry that they will not have the time or

dedication to commit to completing the program. I have done my best to

design this program to be simple, practical and family-friendly. Regardless of

how busy you are, make the commitment to nourish and cleanse your body

and experience optimal wellness.

Please read through this guide before you start as it provides information to help

you through the program and answers many common questions.

Now take a deep breath and let’s begin.

To your health,

Jerry Moschella

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WHAT IS DETOXING

"Your genetics load the gun. Your lifestyle pulls the trigger." - Mehmet Oz

Many people question why detox is so important to overall health. Detox is one

of the absolute best preventative care measures.

The goal of detox is to remove the unwanted waste and toxins from your body

before disease sets in. This is so important considering your body is exposed to

over 2 million toxins per day.1

Though our bodies are designed to naturally detox, they can quickly become

overloaded with toxins in today’s society. When this happens, our bodies cannot

keep up and begin to shut down. As a result, the elimination of toxins is stalled.

When toxins aren’t naturally eliminated, and you don’t force them out manually

through a detox, health issues such as weight gain, hormonal issues, blood sugar

imbalances, rashes, allergies, poor sleep, and low sex drive occur. Sometimes,

toxicity can lead to even more severe health issues such as diabetes,

autoimmune diseases, or even cancer.

Through the course of your detox it will be a physical cleanse, as well as an

emotional cleanse. It is not just about your liver functioning properly or having a

clean colon, although these are necessary. It’s also about removing what does

not serve you emotionally and spiritually.

Put simply, detox gives you access too emotional, physical and spiritual health.

WHY A WINTER DETOX

1 https://naturalsociety.com/daily-toxin-intake-how-many-accumulating/

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“There is little doubt that our environment is polluted with toxins and harmful

substances. One of the keys to optimal health is to identify useful ways to

detoxify our exposure to toxic surrounding elements including our air, water, and

food. The reason is simple - the more toxins you have in your body, the faster

you age. Toxin overload can burden our liver, triggering Adrenal Fatigue

Syndrome (AFS) and retard its recovery.” – Dr. Erek Lam

When the seasons change our bodies change. We eat and live differently. We

like cool foods in the summer and often spend our time outdoors. We eat heavy

warm foods in the winter and are often indoors. Each potentially introduces

different types of toxins. This gives us a great opportunity to clear out toxins from

the prior season. We nourish and rebuild the kidneys and bladder and support

the adrenals. These organs give us the energy required to wake up and live an

amazing life. Stress and fear also play a part when combined with the intake of

toxins in our bodies. This can cause these organs to become weak.

• When the adrenal glands, which are responsible for producing our

hormones, become weak, we can experience adrenal fatigue. This

manifests in the form of exhaustion, illness, stress, and sugar cravings.

• The kidneys are the body’s fuel tank, otherwise known as the home for

your vital Qi (pronounced “chee”). Qi is the energy in your body. When Qi

is stuck or stagnant, bloating, poor digestion, hemorrhoids, anger, sadness,

and emotional instability occur. Qi stagnation can also lead to hormonal

imbalances like fibroids for many women.2 Weak kidneys can also lead to

thyroid dysfunction, low sex drive, sleep problems, and back pain.

• The bladder is responsible for excreting waste; therefore, when it isn’t

functioning properly, the urinary tract system can become overburdened

with waste. This can cause yeast infections, bladder infections, and

constipation.

2 https://www.chinesemedicineliving.com/philosophy/the-emotions/

https://www.chinesemedicineliving.com/philosophy/the-emotions/

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Supporting your kidneys, adrenals, and bladder with the right foods and letting

go of fear and stress is a surefire way to nourish your body and bring it back into

balance. A balanced body is free of sickness, exhaustion, night sweats, and

digestive issues such as acid reflux, loose stools and bloating.

As you detox these organs, pay close attention to the emotions associated with

them: which are fear and anxiety. For many people, the anxiety that occurs

when you push toxins out of your body can lead to panic attacks, depression,

and sadness. Making use of the support tools provided in this program will help

you overcome any negative emotions.

Keep in mind that even though we honor the organs mentioned above during

the winter season, it is important to support all of your organs.

For example, the lymphatic system, otherwise known as the sewage system, gets

clogged easily, leading to weak glands, poor bowel elimination, and hormonal

imbalances. When this happens, toxins aren’t able to be released from the

breath, skin, and colon. However, the detox tools provided in this program will

support the cleansing of the lymphatic system and other organs as well.

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WHAT TO EXPECT

This program combines the basics of an effective detox with that of an

elimination diet.

An elimination diet involves removing certain allergenic foods from your diet,

giving your body time to recover, and then reintroducing those foods to see

how your body reacts to each.

The purpose of this is to see which foods nourish your body and which foods

inflame your body and lead to greater toxicity.

When removing allergenic foods from your diet, you may experience

unpleasant symptoms. These symptoms are normally nothing to be concerned

about; they are a sign that your body is pushing out the toxicity and reclaiming

its balance.

Detox symptoms may include:

• Headaches

• Bloating

• Constipation

• Rashes

• Fatigue

• Poor sleep

• Irritability

• Emotional detoxification (feelings of anger, sadness, etc.)

The below tips are helpful for those who may experience symptoms. There are

also detox support tools for you to review starting on page 30 of this document.

1. Make sure you are drinking at least half of your body weight in ounces of

water daily to support your kidneys in flushing out waste. For example, if

you weigh 130lbs you would drink 65 ounces a day. Add lemon or lime

slices to your water to alkalinize your body.

2. Drink a green juice (there are many recipes online), a powered green

drink, or a cup of dandelion or nettle tea. If you make a smoothie, add

Aloe Vera juice.

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3. Consume foods rich in vitamin C such as dark leafy greens, broccoli,

berries, and peas.

4. Follow the daily suggestions for physical and emotional detox support

tools mentioned earlier. If you can only do one detox support tool, then

skin brushing would be a good choice. However, the more support tools

you use, the better you will feel.

5. If you feel tired or sluggish, make sure you are eating enough clean

protein. You will find a section in this Guide that includes a list of clean

protein choices (see page 28). During this program, you should consume

hormone-free animal products, fish low in mercury or of course, vegan or

vegetarian proteins that are easy to digest.

6. If you find that you experience a reaction to a new food during this

program, remove the food for 7 days and then reintroduce it. Keep in

mind that you may not react to the new food on day 1 but you may react

on day 2.

7. If you need to extend Phase 3 of the program so that your body can

properly adjust, please do so.

"Detoxification is a normal body process of eliminating or neutralizing toxins

through the colon, liver, kidneys, lungs, lymph glands, and skin."

– Linda Page, Detoxification Author

TIPS FOR YOUR ULTIMATE

DETOX

The following tips will help ensure you get the most from this detox experience.

1. Read this entire Guide before starting so that you can understand what

the program entails, how to prepare for it, and how to be most successful.

2. You should also review the Suggested Schedule, Meals, and Shopping List

document before beginning this detox. I recommend printing this

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document and keeping it somewhere you can easily refer to. In the very

least, you should follow the suggested schedule laid out in this document;

however, you should also refer to this Guide for more information on the

specific Phases.

3. Keep in mind that you have suggested meals for Phase 2 (the detox

phase) and Phase 3 (the transition phase). You do not have meals for

Phase 1 (pre-detox), but you can choose any meals from your provided

recipes during this phase.

4. Review the Do Eat list and Do Not Eat lists. Then, during Phase 1, remove

processed foods from your diet and reduce caffeine (especially coffee)

and sugar intake. You should also begin to reduce or eliminate other

foods on the Do Not Eat list, and begin integrating those foods on the Do

Eat List.

5. Make sure you have BPA-free containers and mason jars for food storage.

These will come in handy for meal prep purposes. You can make

smoothies and salads the day before and store them in mason jars. You

can use the BPA-free containers for storing your meals.

6. If you eat out or use a meal delivery service, refer to the suggested meals

as a guideline and do your best to eat seasonally. For example, if you are

eating out, order a salad with avocado, chopped vegetables (raw or

cooked) and protein. Use the juice of a lemon for dressing.

7. Carve out time to prepare meals in advance, such as on Sunday

evenings. Many busy people prefer to batch cook, which means cooking

your healthy meals in bulk. If you choose to batch cook, please do not

use a microwave to reheat your meals. Instead, reheat on the stove with

some coconut oil, water or veggie broth.

8. Realize that there is no right or wrong way to detox. Detoxing is a unique

and personal experience that will help you uncover your unique health

blueprint.

YOUR DETOX PROGRAM

Your program is divided into three phases:

PRE-DETOX/PREP (Phase1) 4 Days

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

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

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Below, we’ll discuss each in detail.

PHASE 1 PRE-DETOX/PREP

(4 days)

The focus of Phase 1 is preparing your body for a successful detox. The better

prepared you are; the more success you will have.

This Phase is NOT part of the 14-day detox plan; it is simply the preparation

phase. Therefore, there are no planned meals or set schedule. You can choose

whichever meals you’d like from the Recipe Guide.

Here is what you should focus on doing during the four preparation days of

Phase 1:

Take a high quality B-Complex multivitamin. Examples: Metagenics, Jarrow,

Garden of Life, Innate, New Chapter, etc.

Slowly eliminate the foods on the Do Not Eat list from your diet including

processed foods, soda, sugar, and coffee. For tips on how to reduce intake of

coffee and soda, see the below sections on Help for Coffee Lovers and Help for

Soda Lovers.

• If you’d like to keep the ritual of coffee in your routine, purchase a grain-

free substitute made of roots such as Mountain Rose Herbs, which supports

the liver. You can purchase it here:

https://www.mountainroseherbs.com/products/herbal-coffee/profile

• Review your detox support tools – (page 30). Purchase at least a tongue

scraper and skin brush and begin to use them as suggested. I suggest

tongue scraping before you brush your teeth, then skin brushing before

your shower. The more detox tools you take advantage of, the better your

experience will be.

• Buy BPA-free or glass containers for food storage.

• Review the section on probiotics in this Guide (see page 35) and

purchase one that best suits your lifestyle.

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• Clean out the cabinets, throw out processed foods and examine labels.

Too often you think you are eating healthy foods, but the labels tell you

otherwise.

• On day 4 of the pre-detox, print out the Suggested Schedule, Meals and

Shopping List for Phase 2. Tape the schedule to your fridge or stick it in

your purse. Also, take the shopping list to the grocery store and prepare

for the week ahead.

HELP FOR COFFEE LOVERS: If you have a hard time quitting coffee cold turkey, try these steps to wean

yourself off of coffee:

1. Start by filling your cup with ½ regular coffee and ½ coffee substitute

(such as the one made of roots by Mountain Rose Herbs).

2. Reduce the amount of coffee each day by ¼ until you are drinking

coffee substitute only.

3. Alternatively, you can exchange coffee for yerba mate tea or green tea,

which are rich in beneficial antioxidants.

HELP FOR SODA LOVERS:

If you are a soda addict, try making a fizzy seltzer drink instead. Flavor

carbonated water (out of a jar only) with cherry, cranberry or pomegranate

concentrate then add lemon and lime. You can also add stevia to sweeten, if

you wish.

DAILY PROTOCOL PLEASE NOTE: There are detox support tools noted in your protocol; however, you may add any

additional detox support tools such as oil pulling, castor oil packs or a clay drink. Be sure to

hydrate your body when you add additional support tools to flush out toxins.

UPON RISING: Drink Lemon Water Elixir (see Recipe Guide)

Do tongue scraping

Dry skin brush before showering

Take a probiotic (see page 35) 45 minutes after Lemon Water Elixir

BREAKFAST: Drink a cup of coffee substitute or organic coffee

Eat breakfast

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MID-MORNING: Eat a snack of your choice

LUNCH: Eat lunch

AFTERNOON: Drink the Cranberry Cleanser (See Recipe Guide)

Eat a snack of your choice

DINNER: Eat a dinner

MID-EVENING: Write in your diary or journal

BEFORE BED: Drink a cup of dandelion tea

PHASE 2 DETOX PHASE

(Days 1-7)

Phase 2 is the official detox portion of this program. During this Phase, you’ll

detoxify your body by filling it up with delicious, wholesome foods and removing

allergenic foods from your diet.

Here is what you should focus on doing during this Phase:

• Take your daily probiotic. (see page 35)

• Follow the suggested schedule and suggested meal plan. If you are

aware you’re allergic to a particular food, swap it out for another meal in

your Recipe Guide.

• Write in your food diary after each meal. Reflect on what you ate and

how each food made you feel both physically and emotionally. Jot down

any symptoms you experience. This reflection is key to understanding

which foods do and do not serve your body.

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• Drink at least half your body weight in ounces of water daily. Feel free to

add lemon or lime to your water.

• Drink your Lemon Water Elixir every morning. The raw apple cider vinegar

and lemon in this powerhouse elixir will help get your body ready for detox

by balancing your pH.

• Test your pH daily upon waking and 2 hours after a meal. Write the results

in your journal. By testing your pH, you will see how your body is operating

on a metabolic level. It is easy to fix the body once we have the right

tools. You can find more information on how to test your pH at the end of

this Guide.

• Work on a vision board. Clarity on what you desire will lead you to success

in all areas of your life.

• If you are constipated, touch base with me to review options.

• Make sure you are adding enough protein to your meals. You do not

want to be light-headed or tired. Add a protein powder to your smoothie

if needed such as pea or hemp or add clean sources of protein to your

lunch and dinner as needed. (See page 28)

• Before beginning the next Phase, refer back to your food diary to see

what foods made you feel energized during this Phase and what foods

make you feel tired.

• Before beginning the next Phase, check your pH results. Has your pH

increased?

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additional detox support tools such as oil pulling, castor oil packs or a clay drink. Be sure to

hydrate your body when you add additional support tools to flush out toxins.

UPON RISING: Drink Lemon Water Elixir (see Recipe Guide)

Do tongue scraping

Dry skin brush before showering (optional)

Do contrast showering

Take a probiotic (see page 35) 45 minutes after the Lemon Water Elixir

BREAKFAST: Drink a cup of coffee substitute or green tea

Eat breakfast

MID-MORNING: Eat snack of your choice

LUNCH: Eat lunch

AFTERNOON:

Drink the Cranberry Cleanser (see Recipe Guide)

Eat snack of your choice

Do deep breathing (at least 10 deep breaths)

DINNER: Eat dinner

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SUGGESTED MEALS Dressings, Snacks, protein balls, dips, and drinks are not included in your sample

meal plan or shopping list. Please add 1-2 snacks per day in between meals, if

needed, or have a green juice or cup of green tea.

DAY BREAKFAST LUNCH DINNER

1 Fig it Smoothie Simple Salad Cauliflower Rice with Thyme

with Pumpkin Cream Soup

2 Live Smoothie Fennel, Beet &

Grapefruit Salad

Roasted Brussel Sprouts with

Creamy Sweet Potato Soup

3 Warm Seed Mush Chopped Red

Beet Salad

Sautéed Kale with Leeks with

Pumpkin Cream Soup

4 Easy Green Smoothie Simple Salad Roasted Winter Vegetables

with Green Coconut Soup

5 Energy Cup

Smoothie

Vegetable

Medley Collard

Wrap

Broccoli Rabe Stir Fry with

Cauliflower, Sweet Potato

and Kale Soup

6 Warm Seed Mush

Sweet and

Crunchy Simple

Salad

Cauliflower Rice with Thyme

with Pumpkin Cream Soup

7 Choco Heaven

Smoothie

Vegetable

Medley Collard

Wrap

Roasted Winter Vegetables

with Creamy Sweet Potato

Soup

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SHOPPING LIST

FRUITS Avocado – 5

Figs – 2

Currants – 1 ¼ cup

Blueberries – 1 cup

Grapefruit – 1

Apple – 2

Banana – 1.5

Lemon – 3

Strawberries, frozen – 1 cup

Berries, frozen – 1 cup

VEGETABLES Kale – 3 bunches

Mixed greens – 9 cups

Cucumber – 2

Celery, ribs – 2

Cauliflower – 2 heads

Pumpkin – 6 cups

Onion – 6

Spinach – 6 cups

Beets – 5

Fennel Bulb – 1

Brussel Sprouts – 1lb

Butternut Squash – 2

Leek – 1

Carrots - 1lb + 1

Sweet Potatoes – 9

Broccoli – 1 head

Collard Leaves – 4

Sprouts – 2 cups

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NUTS & SEEDS Sunflower Seeds

Pumpkin Seeds

Chia Seeds

CLEAN PROTEIN Add sources of clean protein as desired. See your Guide on page 29 for more

information.

CONDIMENTS/ MISCELLANEOUS Coconut Oil

Vegetable Broth – 8 cups

Raw Cacao

Coconut Milk – (4) 13.5-oz Cans

Coconut flakes

Cranberries, dried

Extra-virgin Olive Oil

Thai Coconut, water and meat – 1

Sunflower Seed Butter

Miso

BEVERAGES Dairy-free Milk – 9 cups

HERBS/SPICES Cinnamon Powder

Nutmeg Powder

Sea Salt

Pepper

Garlic Powder

Thyme, dried

Garlic Clove – 9

Basil Leaves, fresh – 1 cups

Ginger, fresh – 2 inches

Mint Leaves – 3

Cilantro, fresh – 1 bunch

Turmeric Powder

Parsley, fresh – ½ bunch

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PHASE 3 TRANSITION

(Days 8-14)

Phase 3 is the transition phase of this program. During this Phase, you’ll be

reintroducing common allergenic foods from the Do Not Eat list back into your

diet every two days to see how your body responds to each food.

As you reintroduce foods back into your diet, watch for these reactions.

• Gaining 1-3 pounds of water weight

• Acid reflux

• Mucus in the stool

• Skin rashes

• Changes in mood

• Sleepless nights

• Lower back or knee pain

• A dry cough or tightness in the chest

• Dry eyes or floaters

• Bad breath


additional detox support tools such as oil pulling, an at-home enema or colonic, castor oil packs

or a clay drink. Be sure to hydrate your body when you add additional support tools to flush out

toxins.

UPON RISING: Do tongue scraping

Drink Lemon Water Elixir (see Recipe Guide)

Dry skin brush before showering

Do contrast showering for 5 minutes

Take a probiotic (see page 35) 45 minutes after Lemon Water Elixir

BREAKFAST: Drink a cup of organic coffee or green tea (organic coffee optional)

Eat breakfast

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MID-MORNING: Drink a cup of dandelion tea


LUNCH: Eat lunch

AFTERNOON: Drink Cranberry Cleanser (see Recipe Guide)


DINNER: Eat dinner

MID-EVENING: Drink Immune Booster Drink (see Recipe Guide)

Do a castor oil pack or Epsom salt bath three times this week

BEFORE BED: Dry skin brush before bed

Do whole body self-massage with sesame oil

Write in food diary or journal

FOOD RE-INTRODUCTION SCHEDULE

Here is your food re-introduction schedule for reference. Follow the meals laid

out in the Suggested Schedule, Meals and Shopping List document.

DURING DAYS 8 & 9, you will reintroduce beans.

DAY 8: Winter Pinto Beans

DAY 9: Hearty White Bean Soup

DURING DAYS 10, 11 & 12, you will reintroduce grains.

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DAY 10: Roasted Stuffed Squash with Garlic Brown Rice

DAY 11: Coconut Oatmeal with Hemp Seeds

DAY 12: Pasta with Steamed Broccoli and Lemon

DURING DAY 13, you will reintroduce eggs.

DAY 13: Ezekiel Toast with Egg and Avocado

DURING DAY 14, you will reintroduce dairy.

DAY 14: Pumpkin Spice Yogurt Parfait Greek Yogurt

Here is what you should focus on doing during this Phase:

• At the beginning of this Phase, be sure to write in your food diary how you

feel after adding back in foods. Did your mood change? Do you feel tired

or energized?

• Make sure to drink your Lemon Water Elixir in the morning and then take

your probiotic (see page 35) 45 minutes later. A happy gut is vital for a

healthy immune system and a fast metabolism.

• You may need to experiment with the right amount of probiotics for your

body. If you feel you need more or have a long-standing history of gut

imbalances, consume a probiotic twice a day, in the morning and before

bed.

• Drink the Cranberry Cleanser daily to cleanse the lymphatic system plus

remove unwanted bacteria from the bladder.

• If you feel tired, have a green juice or smoothie with green powder,

spirulina or chlorophyll.

• Positive affirmations are extremely helpful. Repeat this affirmation by

Louise Hay 10 times today: "Life supports me in every way possible.” It will

take you less than three minutes.

• Try a castor oil pack (in your detox tools). This century-old practice will

naturally eliminate toxins. You can read about the benefits of the castor

oil pack here:

http://articles.mercola.com/sites/articles/archive/2012/04/28/c

astor-oil-to-treat-health-conditions.aspx

• If you are feeling bloated after meals, you may found it beneficial to add

in a high-quality enzyme such as those from Enzymatica or Houston

Enzymes, which can be purchased at the Vitamin Shoppe or on Amazon.

Consult the Digestive Enzymes section in this Guide for more information.

http://articles.mercola.com/sites/articles/archive/2012/04/28/castor-oil-to-treat-health-conditions.aspx

http://articles.mercola.com/sites/articles/archive/2012/04/28/castor-oil-to-treat-health-conditions.aspx

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• At the end of the Phase, review all of your food diary entries and reflect

on which days you felt the most in tune with your body and which days

you did not. On the days, you felt the best, reflect on the foods you ate

and focus on integrating those foods into your diet more often. Also, focus

on eliminating those foods that didn’t make you feel well.

• Continue to practice the physical and emotional support tools throughout

the winter to keep your body healthy and strong.

SUGGESTED MEALS

Dressings, Snacks, protein balls, dips, and drinks are not included in your sample

meal plan or shopping list. Please add 1-2 snacks per day in between meals, if

needed, or have a green juice or cup of green tea.

DAY BREAKFAST LUNCH DINNER

8 Energy Cup

Smoothie Chopped Red

Beet Salad Winter Pinto Beans

9 Warm Seed Mush Simple Salad Hearty White Bean

Soup

10 Fig it Smoothie Vegetable

Medley Collard

Wrap

Roasted Stuffed Squash

with Garlic Brown Rice

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11 Coconut Oatmeal

with Hemp Seeds

Fennel, Beet &

Grapefruit Salad

Sautéed Kale with Leeks

with Creamy Sweet

Potato Soup

12 Choco Heaven

Smoothie Simple Salad Pasta with Steamed

Broccoli and Lemon

13 Ezekiel Toast with

Egg and Avocado

Chopped Red

Beet Salad

Roasted Brussel Sprouts

with Pumpkin Cream

Soup

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Pumpkin Spice

Yogurt Parfait

Greek Yogurt

Vegetable

Medley Collard

Wrap

Broccoli Rabe Stir Fry

with Cauliflower, Sweet

Potato and Kale Soup

SHOPPING LIST FRUITS Frozen Berries – 1 cup

Avocado - 8

Lemon – 6

Cranberries, dried

Banana – 3

Currants

Figs – 2

Grapefruit – 1

Apple - 1

VEGETABLES Beet – 6

Mixed Greens – 9 cups

Kale – 7 bunches

Onion - 7

Peas, frozen – 1c

Cucumber – 2

Celery, ribs – 6

Carrots – 6

Collard, leaves – 8

Sprouts, 4 cups

Acorn Squash – 1

Leek – 1

Fennel – 1

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Broccoli – 1 head

Broccoli Rabe – 1 bunch

Brussel Sprouts – 1 pound

Pumpkin – 2 cups

Cauliflower – 1 head

Sweet Potato - 3

NUTS & SEEDS Pumpkin Seeds

Sunflower Seeds

Chia Seeds

Hemp Seeds

CLEAN PROTEIN Add sources of clean protein as desired. See your Guide for more information.

CONDIMENTS/ MISCELLANEOUS Extra-Virgin Olive Oil

Pinto Beans, dry

Coconut Oil

Vegetable Broth – (4) 32oz

Coconut Flakes

Cannellini Beans, canned 1

Brown Rice

Rolled Oats – 1 cup

Coconut Milk, canned – (2) 13.5oz

Raw Cacao

Wheat Pasta – ½ of a 16oz box

Ezekiel Bread

Eggs – 2

Greek Yogurt, Vanilla – 1cup

BEVERAGES Dairy-free milk – 6 cups

Coconut Milk

HERBS/SPICES Turmeric Powder

Basil leaves, fresh – 2 bunches

Sea Salt

Black Pepper

Garlic Cloves – 9

Cumin

Cinnamon

Nutmeg

Sage

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Rosemary

Parsley, fresh – 1 ½ bunches

Garlic Powder

Ginger – 3 inches

Pumpkin

YOUR DETOX DIET

BREAKDOWN DO EAT LIST

(All Phases)

• Dairy-free milk: almond, coconut, flax, hemp, and sunflower

• All fruits and vegetables (except nightshades; however, you can eat goji

berries, which are the only approved nightshade fruit/vegetable, and

cayenne pepper) If you not sure about nightshade fruits and veggies you

can check on line easily.

• Healthy fats: coconut oil, flaxseed oil, grapeseed oil, almond oil, sesame

oil, and olive oil

• Seeds: pumpkin, sunflower, sesame (black and white), hemp, chia, and

flax

• Beans: mung, lentils and adzuki only (be sure to soak them first per

instructions in the Phytic Acid section)

• Clean protein: (see extensive list below)

• Drinks: organic coffee (suggested phases 1 and 3 only), coffee substitutes

(such as chicory or root blends like Mountain Rose Herbs and Dandy

Blend, or yerba mate, green tea, or herbal tea), filtered or distilled water,

mineral water, coconut water, fresh green juices, and smoothies

26




• Sweeteners: honey, raw honey, and stevia (omit honey if you are doing

an anti-candida diet or wish to eliminate all forms of sweeteners)

• Detox tea suggestions: Traditional Medicinals Brand—Dandelion Root Tea,

Daily Detox Tea, Nettle Tea, or Smooth Move Tea

• Elixirs and tonics: Cranberry Cleanser and Lemon Water Elixir

• Cultured foods and drinks: coconut water kefir, Kevita, kombucha (if you

do not have candida), fermented vegetables (homemade or store-

bought)

CLEAN PROTEIN OPTIONS

The US Department of Agriculture recommends that all men and women over

the age of 19 should get at least 0.8 grams of protein per kilogram of body

weight per day (or 0.37 grams per pound). That means a woman who is 130

pounds should get at least 48 grams of protein, which could look like 7 ounces of

salmon or 7 eggs.3

Here are some of the clean protein options that work great in this program.

ANIMAL-BASED PROTEIN SOURCES (DURING ALL PHASES OF DETOX)

MEATS (nitrate-free and organic is best)

• Chicken, pasture-raised

• Turkey, pasture-raised

• Bison, grass-fed

• Beef, grass-fed

• Lamb, grass-fed

FISH, SEAFOOD*

• Canned fish (sardines, anchovies, wild salmon), but look for BPA-free cans

if possible

• Fresh or frozen fish such as wild Pacific salmon or non-fatty white meat fish

like Pacific cod, trout, sea bass, mackerel, Dover sole, or albacore

• Shellfish, such as wild shrimp, or scallops

*Make sure your choices are low in mercury. A list of low-mercury fish can be

found here: http://www.nrdc.org/health/effects/mercury/guide.asp

3 http://www.doctoroz.com/article/protein-fact-sheet

http://www.doctoroz.com/article/protein-fact-sheet

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PLANT-BASED PROTEIN SOURCES (DURING ALL PHASES OF DETOX)

(These are simply suggestions for vegan options.)

• Three tablespoons hemp seeds, one-fourth cup sunflower seeds, or one-

fourth cup pumpkin seeds

• Avocado

• One cup of green peas

• Coconut meat

• Sprouts

• Two tablespoons of chia seeds or chia gel

• Chia pudding

• Nutritional yeast: one to two tablespoons, if tolerated

• One to two scoops of plant-based protein powder for smoothies, soups or

even mixed into a dip

• Miso soup

DO NOT EAT LIST (Phases 2 & 3)

• Coffee

• Sweeteners (white sugar, brown sugar, corn syrup, agave, or cane juice)

• Artificial sweeteners

• Sugar alcohols (often found in chewing gum, like xylitol, or protein bars)

• Nightshades (except goji berries and cayenne pepper)

• Eggs**

• Soy milk

• Yeast

• Nuts

• Alcohol

• Dairy products**

• Corn (grain)

• Cheese

• Gluten

• Grains (except seed-like grains, or soaked/sprouted)**

• Processed foods

• Soft drinks

• Nitrates, often found in lunch meats

• Potatoes (except for sweet potatoes or yams)

• Beans (except for mung, lentils, and adzuki—be sure to soak them first per

instructions in the Phytic Acid section)**

(If you see **, you will add this food back in during Phase 3)

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DETOX TOOLS

TONGUE SCRAPING

Tongue scraping eliminates toxins from your mouth. Use a tongue scraper or a

spoon to reach to the back of your tongue, pull forward, and scrape off the

white film, then repeat. You may want to try Dr. Tung's Tongue Cleaner. You can

buy this on Amazon or at your local health food store. You can tongue scrape in

the morning and evening before you brush your teeth.

SKIN BRUSHING

Skin brushing is wonderful for stimulating your lymphatic system. Here’s how to do

it:

• Skin brush with a dry brush (made for this purpose) before you shower or

bathe. You may want to try Yerba Prima, available on Amazon or at your

local natural food store.

• Always brush toward your heart with the flow of the lymphatic fluid.

• Start at the soles of your feet and then move up your legs, brushing in a

circular motion.

• Brush your chest and shoulders toward your heart in long strokes, and then

start at the fingertips and brush toward your body. Use small, circular

strokes in your armpits.

• Move in a circular motion counterclockwise on your stomach to respect

the direction of digestion and encourage detoxification.

29




EPSOM SALT BATH

Epsom salt, or magnesium sulfate, is wonderful for:

• Lessening muscle cramps

• Adding magnesium to your body (one of the most important minerals for

sleep, healthy bowels and brain function)

• Improving nutrient absorption

• Easing stress

Here’s how to make an Epsom salt bath:

Add 1 cup of Epsom salts, ½ cup baking soda, ½ cup sea salt, and ¼ cup

Bragg’s raw apple cider vinegar (optional) to a warm bath. You can also add a

few drops of essential oils, such as lavender or another favorite essential oil.

CONTRAST SHOWERING

Contrast showering is so easy to do and requires no extra purchases! In the

shower, alternate between hot and cold water to support lymphatic drainage.

The hot water brings blood flow to the skin’s surface while the cold water directs

blood flow inward to the organs.

I recommend three minutes of hot water, one minute of cold, three minutes of

hot, and so on. You can repeat this for 15 minutes, always finishing with cold

water.

30




ADVANCED DETOX TOOLS

OIL PULLING

Oil pulling is wonderful for removing toxic bacteria from your mouth that causes

infection and illness. To oil pull, follow the steps below:

• Put 1-2 tablespoons of coconut oil in your mouth

• Swish the oil for 5-20 minutes

• Spit the oil into the trash to avoid it hardening and clogging up your sink

• Rinse your mouth with water and sea salt, then brush your teeth

CASTOR OIL PACK

You can do a pack on your abdomen, chest, or even your thighs to reduce

cellulite (which are toxins stored in fat). Carve out 30-45 minutes, drink a cup of

tea, and relax and watch some TV or listen to soothing music while you do this.

Soak a cloth, towel or old shirt in the castor oil. Wrap the pack in plastic wrap

(BPA-free preferred) and then apply over the desired organ. You can lay a hot

water bottle or a heating pad on the top of the pack and relax as you release

toxins for about 45 minutes.

OR

Lay on a towel and rub the castor oil on your stomach, liver (right side), and

upper abdomen. Then re-apply every 15 minutes until you’ve reached the 45-

minute mark.

SAUNA

Going to the sauna 1-2 times a week during this program is not only relaxing but

is also a great way to support lymphatic cleansing. Look for a sauna at your gym

31




or elsewhere locally. I suggest drinking coconut water or a green juice after the

sauna to replenish minerals lost through sweat.

EMOTIONAL DETOX TOOLS

MEDITATION

You may use a meditation of choice. I advocate deep belly breathing. Breath in

through your nose for 5 seconds, exhale for 10 seconds. You want to make sure

your belly is expanding on inhale and slowly releasing all the air on exhale.

VISION BOARD

A vision board is a collection of your goals and dreams. It is made from pictures

cut from magazines, printed images from the internet, and/or photographs from

your life that inspire you to be the best version of yourself.

TO BEGIN YOUR VISION BOARD:

1. Think about your desires, goals, and dreams, both in the long-term and in

the short-term

2. Think about what inspires you to reach those goals and dreams

TO CREATE YOUR VISION BOARD:

Get a large poster board, corkboard or wall space. Use pushpins, tape and glue

to display all of your images together.

If you are a techie, you can also look for a vision board app such as Jack

Canfield’s Success Vision Board.

DIGESTION TOOLS

32




FOOD COMBINING

Food combining is a tool you can use to enhance your energy, keep your body

in an alkaline state and improve digestion. Food combining principles can help

you understand which foods should be consumed alone or with other foods.

For example, Melons are best eaten alone. Proteins and carbohydrates require

a different pH in the body to properly digest, assimilate and metabolize.

You may enjoy looking at food combining if you struggle with candida, foul-

smelling gas, lack of energy, or metabolism issues. These principles will work

wonders for your digestion and overall health.

You can find food combining rules here:

http://bodyecology.com/articles/food_combining_optimal_health_and_weight.

php

DIGESTIVE ENZYMES

As mentioned before, many lack the proper digestive enzymes to metabolize

food.

To assist your body in metabolizing food, you can consume natural bitters or

chew on ginger before a meal. You can also add one teaspoon of Bragg’s raw

apple cider vinegar to water which will naturally enhance digestive enzymes, or

you can buy enzymes like Enzymatica and Houston Enzymes.

Enzyme therapy is helpful for people who have weak digestion, sugar

imbalances, or an autoimmune condition.

Enzymes are also very beneficial for those who suffer from candida. Candida is

an overgrowth of fungus that disrupts hormones and causes weight gain, adult

acne, low sex drive, and brain fog. To learn more about candida, click here:

http://bodyecology.com/candida-infection.php

33




Many people also suffer from a lack of HCL, otherwise known as hydrochloric

acid or stomach acid. This can happen due to a variety of reasons and causes

acid reflux, belly bloat and nausea after eating. If you feel you have low

stomach acid, consult with your naturopath or physician.

PROBIOTICS

Good digestion is essential to your overall health. Without a strong digestive

system, your body cannot assimilate nutrients. If you suffer from gut issues such as

IBS, constipation, acid reflux, digestive distress or hormonal imbalance, then

adding probiotics and cultured foods/drinks is a must to restore your gut health.

Because many probiotics get killed by stomach acid, I highly suggest consuming

cultured foods with your meals or cultured drinks in addition to a probiotic

supplement.

GOOD SOURCES OF PROBIOTICS INCLUDE:

• Cultured vegetables, which also support weight loss, reduce sugar

cravings, and help avoid constipation. I suggest starting with two

tablespoons of cultured vegetables each meal and slowly increasing by

one tablespoon until you reach ¼ cup at each meal.

• Inner-Eco Probiotic Drink (It contains an average of 100 billion active

probiotic cultures per serving)

• Coconut water kefir—homemade or store-bought (Kevita)

• Coconut milk, almond milk, or any unsweetened and dairy-free yogurt

• Coconut milk kefir or any non-dairy kefir

• The Body Ecology Diet probiotic drinks

• Bubbie’s cultured foods, available in your local market or local health

food store

• Kombucha (although you may want to avoid kombucha if candida is

present, as sugar is used in its fermentation process)

• High-quality probiotic supplements, which can be purchased on Amazon,

Vitacost, or at your local health food store. I suggest choosing a probiotic

with at least 15-50 billion colony-forming units (CFUs)

34




PHYTIC ACID

Phytic acid, found in grains*, beans, seeds, and nuts* (including flax and chia) is

a compound that comes from the phosphorous found in plants. Too much

phytic acid can inhibit the thyroid, hamper digestion and leach vital minerals

from the body, such as zinc and iron.

Some people are not affected by phytic acid, while others experience reactions

such as bloating, constipation, headaches, skin problems, thyroid imbalance,

joint pains, or weight gain.

After this program, experiment to see how soaking and not soaking your grains,

beans, seeds, and nuts effects how you feel. Sometimes the smallest changes in

diet have the most drastic results.

During this program, I do recommend that you soak all grains, beans, seeds and

nuts to remove phytic acid. Here’s how to do it:

• Add the grains, beans, seeds or nuts to a bowl of warm or room-

temperature water.

• Add 1-2 tablespoons of lemon juice or Bragg’s raw apple cider vinegar.

• Soak the grains, beans, seeds or nuts (for 12-24 hours).

• Leave the bowl sitting on your countertop.

• Empty the grains, beans, seeds or nuts into a colander and rinse at least six

times to remove any remaining phytic acid.

• Cook the grains, seeds, or beans as usual, or store the seeds or nuts in your

fridge for 1-2 days.

*Not approved during Phase 2

35




ALKALINITY AND PH TESTING

One of the major downfalls of a poor diet filled with too many acidic foods, such

as dairy, eggs, processed foods, and grains, is that it can cause your body to

become acidic. This results in mineral loss and creates the perfect atmosphere

for leaky gut and inflammation.

Eating a diet rich in alkaline foods—such as fresh fruits and vegetables, nuts,

seeds, and legumes (as we do in this program)—will keep your body at a 6.5-7

on the pH scale and therefore, keep your cells and tissues healthy and reduce

inflammation.

During this program, you should test your pH daily.

Here are the steps necessary for testing your pH. To read more about pH testing,

go here: http://phmiracleliving.com/Articles/2006-10-28-TestingpH.html

STEP 1: Buy pH test strips and a notebook at the health store, pharmacy or

online.

They cost about $15.00 USD. If you can’t find them and an associate isn’t familiar

with them, call them litmus paper. Usually, they are white plastic strips or yellow

paper tape. You can hold these strips in your urine to measure the pH of your

urine. The yellow tape is more economical.

You can also order them online at www.amazon.com

Also, buy a journal to document your pH readings. Write down the pH of your

urine throughout the program.

STEP 2: Get ready to test.

If you have a plastic strip, take out one. If you have yellow paper tape, break off

a 2-3-inch piece.

STEP 3: Do the first test.

http://www.amazon.com/

36




Test your urine. You need to pee on the pH test strip. The color will change.

Compare this color with the color of the pH on the test strip box. Read the pH

number.

STEP 4: Write down the pH number.

Write down the pH number, the date and time.

STEP 5: Test daily.

You may notice that every time you go the bathroom, the pH number is

different. When you're healthy, the number will always be around 7.3 or even up

to 8 just after eating. The first urine of the day is usually the lowest.

Check your urine every time you go to the bathroom, for at least two weeks.

STEP 6: Understand the results.

If the pH of your urine is mostly around 7.3, that’s fantastic. If the pH of your urine

is lower, especially if it's below 6.5, this means you don't have sufficient alkaline

reserves to buffer acids. You are short in minerals such as sodium, potassium,

magnesium, and calcium.4

4 http://www.thebestofrawfood.com/ph-test-strips.html

37




A LOVING DISCLAIMER Drawing on my background, training, skills, and life experiences, I support my clients—

spiritually, mentally, emotionally and physically. I am not a medical doctor, dietitian, or

nutritionist. I do not hold a degree in medicine, dietetics, or nutrition. I make no claims

to any specialized medical training, nor do I dispense medical advice or prescriptions.

This content is not intended to diagnose or treat any diseases.

It is intended to be provided for informational, educational and self-empowerment

purposes ONLY. Please consult with your doctor or wellness team if you have any

questions regarding this whole foods program, then make your own well-informed

decisions based on what is best for your unique genetics, culture, conditions and stage

of life.

As with most digital and print offerings from audio and eBook retailers: there are no

refunds on programs or products that can be downloaded, viewed, copied, or stored

in an electronic format. This is an industry standard. Therefore, this program is non-

refundable; please read the full program details and FAQs before purchasing any

program or product.

If you are an Institute for Integrative Nutrition (IIN) former/current/alumni student, or

other wellness professional that has purchased this program for your own personal use

and you decide not to use it, you agree that you cannot sell to, share, or exchange any

of this copyrighted material with any other IIN former/current/alumni student, nor any

other health and wellness professional, customer, or client. This material is strictly for your

personal use and benefit; therefore, no part of it can be used in any other business

manner, including, but not limited to, reselling of information within your practice. If you

would like support in including a signature detox program within your own business

practice, please contact me for additional information.

All materials are copyrighted and remain the property of their respective owners.

Materials made available to the private group forums, by email or any other means,

may not be distributed in any fashion, print or electronic, without the expressed written

permission of the respective owner. Thank you for your professional understanding.

PLEASE NOTE: All contents within this Guide are based on my personal knowledge,

opinions, and experience as a holistic health coach. Please consult your doctor

regarding medications or medical advice.

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