Your Cleanse ExperienceCheck-In Webinar

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You’re almost halfway there.

Woohoo!

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Celebrate your CommitmentRemember: Optimal Health does not have to be complicated !

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

antioxidants, protein, healthy fats)

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

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

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

The average American is not very good at doing these three things consistently The result? chronic disease.

On this Cleanse, you have the opportunity to do all three of these AND to keep some of the changes as permanent new habits.

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Some of you feel great. Some of you feel lousy. It’s all good!Reminder of common Detox symptoms–Fatigue (by far, the most common), headache, achy joints, tight or crampy muscles, skin breakout, strange bowel movements, anger/irritability, Vulnerability/Anxiety, stomach cramps, nausea.If the headache or muscle ache just won’t stop, try 300-400mg magnesium glycinate, higher doses of fish oil, and Meriva curcumin (1000mg at once) a couple times a day.If all the veggies are bloating you after meals, consider taking Renew Life's “Gas Stop” with each meal for the next few days. If you need more intense support, add also Gaia's “Gas & Bloating”.Remember: don't be constipated!Most of all, Sleep. Rest. Relax. Don’t fight it.

Yes, You are Detoxifying

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Are you feeling “uncomforted”?Try to just sit with the feeling and allow it vs. hunting for food

choices that will make it go away.What can you learn about your relationship with food....–Why do you choose to eat?–What uncomfortable feelings might you be “stuffing down” with food?What in your inner self REALLY craving?–Affection? Sex?–Fun and excitement and freedom?–True respite and rest?–Gentle love and care?–Change and renewal and freshness?–Resolution and forgiveness with a key person in your life?

Craving Comfort Foods?

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The most intense and healing days of the cleanse.You are eating only the following foods:–Any cruciferous vegetables (e.g. broccoli, brussels sprouts, cauliflower)–Any allium vegetable (e.g. onion, garlic, leeks, chives, scallions)–Raw salad greens (e.g. lettuces, chard, spinach endive, herbs)–Fresh apples and pears and all berries–Olive oil, coconut oil, vinegars, plain mustard, vanilla, cinnamon, garlic, ginger, other herbs/spices, stevia/xylitolOptiCleanse Medical Food–1.5 scoops, taken three times a day. It will probably be harder than you anticipate to get all of these in during a day, so please plan ahead for your schedule.MedCaps–4 capsules taken twice daily, with solid food

Days 5-7: You Can Do It!

Important suggestions1. Space out your medical food doses evenly.2. Eat a wide variety of veggies – and a LOT of them. Don’t make this a fast.3. Don’t try to subsist on the fruit. One of the most important points is to load up

on the vegetables for their detoxification value. Use the recipes I sent for inspiration.

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Cruciferous and Allium Vegetables: Natural Detoxifiers•High in fiber, vitamins, and minerals, especially sulfur. Explore beyond the typical (boxed below) choices and try to find some new favorites.

garlic scallions leeksShallots onions (white, red) chives

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Breakfast: shake with a blueberries, coconut oil, and cinnamon.Mid-AM: 1-2 cups roasted brussels sprouts OR bowl of potauliflowerLunch: 2 cups stir-fried broccoli with ginger & garlic. 2nd shake just with water (shake'n'gulp)Mid-PM: big salad (arugula and finely shredded cabbage, and perhaps daikon radish) with strawberries, blackberries, and balsamic vinaigretteDinner: Third shake (just with water, shake and gulp)If hungry, perhaps also with Dinner: Roasted turnips and rutabagas with thyme and scallions (~1 cup) and/or 1-2 cups Kale sauteed with lemon zest and juice in olive oil.

Tracy’s Typical Day for # 5-7

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Can you seize the opportunity to “unburden” yourself from toxic thoughts? I don’t mean psycho-analyze them. Or stuff them down somewhere deep inside you. Rather, just resolve to let them go...

– Kids, parents, job, home, self-esteem, body-image, past grievances…

Mental/Emotional Detox

Do you want to be “right” or do you want to be free?

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Can you seize the opportunity to “unburden” yourself from toxic thoughts? I don’t mean psycho-analyze them. Just let them go.

–Kids, parents, job, home, self-esteem, body-image,…

Can you make time for true relaxation and rejuvenation?–Take a hot bath with some epsom salts–Read an uplifting book.–Take a Cleanse away from the daily news for a week (on TV, internet,

and the newspaper or magazine).–Unplug the TV in your home. –Take a yoga class.–Invite over a friend for a big bowl of broccoli (this is fun, actually). –Take a long walk outdoors in the cooler evening.

You DO have time for these things. You just have to choose to do them. We have to make a conscious choice to prioritize our self-care.

Mental/Emotional Detox

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It is very important to end your cleanse carefully and

mindfully!

What was “okay” before will probably NOT be okay now.

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Gluten and Casein–The most common food sensitivities. You can permanently change your life for the better if you identify and honor your sensitivities.

Those with ANY autoimmune disorder should eliminate gluten long-term and not reintroduce. Intestinal permeability (“leaky gut”) is a prerequisite for autoimmune activation in the body.

–Give it two more weeks! I will send you a couple of helpful handouts to make sure you don't inadvertently ingest gluten and dairy from hidden sources.–Reintroduce them one at a time for 3 days in a row (eaten twice a day – a full serving, NOT a few little nibbles) with a multi-day break in between different foods (at least 3-day break).–Upon reintroduction, pay very careful attention to how you feel (e.g. headache, fatigue, brain fog, joints, canker sores, skin, congestion). Your only symptom might be mood (e.g. anxiety, depression)

For example, on Day 24, 25, and 26, eat gluten-containing foods at least twice a day for all three days and see how you feel. Then stop them completely.

Then on Days 29, 30, and 31, add back dairy foods, consuming them at least twice a day (try a variety) for all three days and see how you feel.

Don’t Miss the Opportunity!

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Happy Immune System

Alarmed Immune System

Inflammation!

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Food SensitivitiesAntibody generation: IgE and IgG–IgE = Immediate (and usually fixed)–IgG = Delayed (and frequently variable)

Leaky Gut (Food on wrong side of the tract)Often you are sensitive to something you eat all the time,

especially something you crave often or relishSome common sensitivities–gluten (including wheat, barley, rye, spelt, triticale, and kamut grains –and oats unless labeled gluten-free and MANY processed foods),

–dairy (milk, cheese, butter, yogurt),–corn, eggs, soy, nuts, citrus fruits,–nightshade vegetables (e.g. tomatoes, bell peppers, potatoes, eggplants),

–yeast (e.g. baker’s yeast, brewer’s yeast, wine, beer, and fermented products like vinegar).

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Food Sensitivities: How Can I Tell?Initial inflammatory symptoms are often different

from those experienced upon reintroductionMost common symptoms–Headache–Brain fog, inability to focus–Eczema, breakout, acne–Strong fatigue, low energy–Depression or anxiety or mood swings–Weight gain (or inability to lose)–Post-nasal drip or sinus congestion–Achy joints, arthritis–Tight muscles or muscle pain–Canker sores

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Here’s the default – Option 1.Choose only if you need to get quickly back to more expanded eating.

Day 8. Gently add back any other fruits and vegetables. Be sure to have an orange (or two, if you like) if possible (another common sensitivity).

Day 9. In addition to what you ate Day 8, add backNon-gluten grains (e.g. rice, millet, buckwheat, quinoa)Legumes (e.g. beans, lentils, hummus)Nuts and seeds

Day 10. In addition to what you ate Day 9, add backEggs and/or flesh foods. Go very gently with portions (1 oz at a time).

For Days 11-12, I recommend continuing with only small portions of animal food at once (1-2 oz) – very important to go slowly.Ideally, Follow the later gluten- and dairy-reintroduction plan already discussed.

Days 8+ Option 1

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If at all possible, try adding back foods more slowly.–Give your body a slower, more gentle reintroduction to denser, or perhaps for your unique body, inflammatory foods.–Seize the chance to learn to which foods you might have a sensitivity.–Pay careful attention to how you feel on each day and the morning after (before b’fast)

Day 8. Gently add back only other fruits and vegetables. Be sure to have an orange if possible.

Day 9. In addition to what you ate Day 8, add back Nuts and seeds.

Day 10. Add back Legumes (e.g. beans, lentils, hummus). Still no soy!

On Day 11, add back gluten-free grains (e.g. rice, quinoa, buckwheat, millet).

On Day 12, add back eggs.

On Day 13, add back other animal foods (e.g. chicken, beef). Only 1oz at a time to begin. Then Days 14-15, only 2 oz at a time.

On Day 14, if you wish, try some organic, soy-based foods (e.g. soymilk, tofu, tempeh, protein powder or bar)

Follow the later gluten- and dairy-reintroduction plan already discussed.

Days 8+ Option 2

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It is very important to end your cleanse carefully and

mindfully!

What was “okay” before will probably NOT be okay now.

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Beyond the Cleanse

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Post-Cleanse, I highly recommend you continue to1.Eliminate (or highly reduce) caffeine. Your adrenal gland will love you for it. If you do have caffeine, choose green tea. Black tea and coffee are very acidic which can contribute to acid reflux and other GI issues.

Don’t Miss the Opportunities!

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Post-Cleanse, I highly recommend you continue to1.Eliminate (or highly reduce) caffeine. Your adrenal gland will love you for it. If you do have caffeine, choose white or green tea. Black tea and coffee are very acidic. 2.Avoid as much sugar and sweeteners as possible in your regular daily diet. Use stevia or xylitol as needed to wean yourself down from needing foods to be so sweet. I believe this is the single-most important thing you can do for your long-term wellness!

Don’t Miss the Opportunities!

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Sugary drinks are the #1 source of sugar in the American diet.

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Post-Cleanse, I highly recommend you continue to1.Eliminate (or highly reduce) caffeine. Your adrenal gland will love you for it. If you do have caffeine, choose white or green tea. Black tea and coffee are very acidic. 2.Avoid as much sugar and sweeteners as possible. Only stevia or xylitol as needed to wean yourself down from needing foods to be so sweet. I believe this is the single-most important thing you can do for your long-term wellness! 3.Don’t go back to Broken, processed foods. Choose whole, natural foods and permanently reduce inflammation in your body (e.g. don’t eat transfats, MSG, canola/soybean oil, HFCS, artificial sweeteners, colors, or flavors).

Don’t Miss the Opportunities!

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Courtesy of Dr. Walter Willett

It's simple! Don't eat anything with the phrase“partially hydrogenated” in the ingredient list!

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Sources of Trans FatsCommonly found in industrially processed food items

Chips, snack foods Fried foods

Cookies, crackers, baked goods, bread, etc.

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The picture can't be displayed.

As little of this as possible!

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More of this!

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Post-Cleanse, I highly recommend you continue to1.Eliminate (or highly reduce) caffeine. Your adrenal gland will love you for it. If you do have caffeine, choose white or green tea. Black tea and coffee are very acidic. 2.Avoid as much sugar and sweeteners as possible. Only stevia or xylitol as needed to wean yourself down from needing foods to be so sweet. I believe this is the single-most important thing you can do for your long-term wellness! 3.Don’t go back to Broken, processed foods. Choose whole, natural foods and permanently reduce inflammation in your body (e.g. don’t eat transfats, MSG, canola oil, HFCS, artificial sweeteners, colors, or flavors)4.Look for opportunities to make your long-term diet more alkalizing. More veggies & whole (w/skin) fruit. Fewer grains. Less dairy food.

Don’t Miss the Opportunities!

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

BEANS, VEGETABLES,

LEGUMES

Asparagus, Onions, Vegetable Juices,

Parsley, Raw Spinach, Broccoli,

Garlic, Barley Grass,

Dark Leafy greens

Okra, Squash, Green Beans, Beets, Celery,

Lettuces, Zucchini, Sweet Potato, Carob

Carrots, Tomatoes, Mushrooms,

Cabbage, Peas, Cauliflower, Turnip,

Beetroot, Olives,Potato Skins

Cooked Spinach, Kidney Beans,Whole soybean

(edamame)

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

Beans

FRUITLemons,

Watermelon, Limes, Grapefruit, Mangoes, Papayas

Dates, Figs, Melons, Grapes,

Papaya, Kiwi, Berries, Apples, Pears, Raisins

Oranges, Bananas, Cherries, Pineapple, Peaches, Avocados

Plums, Pasteurized Fruit Juices

Sour Cherries, Rhubarb, Canned

Fruit

Prunes, Sweetened Fruit

Juice

GRAINS, CEREALS

Amaranth, Millet, Lentils, Wild Rice,

Quinoa

Rye Bread, Sprouted Wheat, Spelt, Brown Rice

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

White Bread, Pastries, Biscuits,

Pasta

MEATLiver, Oysters,

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

salmon, mackerel)

Turkey, Chicken, Lamb, Tilapia

Beef, Pork, Shellfish, Tuna,

Swordfish

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

Eggs, Butter, Yogurt, Buttermilk, Cottage Cheese

Raw MilkCheese,

Homogenized Milk, Ice Cream, Custard

NUTS & SEEDS AlmondsSoaked/sprouted

seeds, Brazil nuts, Hazelnuts, Coconut

Sunflower and Pumpkin Seeds

Pecans, Cashews, Pistachios Peanuts, Walnuts

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

BEVERAGES Herb Teas, Lemon Water

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

Soft Drinks

SWEETENERS, CONDIMENTS Stevia Xylitol

Raw HoneyMaple Syrup, Rice Syrup

Processed Honey

White Sugar, Brown Sugar, Molasses,

Jam, Ketchup, Mayonnaise,

Mustard, Vinegar

Artificial Sweeteners, Chocolate

One of the biggest reasons we don’t detoxify well on an ongoing basis (even choosing

whole, natural foods) is because our standard diet is highly acid-producing!

Use the handout of this chart to purposefully choose how you can build a more balanced

diet. Keep it in your kitchen where you can be inspired by it regularly!

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Post-Cleanse, I highly recommend you continue to1.Eliminate (or highly reduce) caffeine. Your adrenal gland will love you for it. If you do have caffeine, choose white or green tea. Black tea and coffee are very acidic. 2.Avoid as much sugar and sweeteners as possible. Only stevia or xylitol as needed to wean yourself down from needing foods to be so sweet. I believe this is the single-most important thing you can do for your long-term wellness! 3.Don’t go back to Broken, processed foods. Choose whole, natural foods and permanently reduce inflammation in your body (e.g. don’t eat transfats, MSG, canola oil, HFCS, artificial sweeteners, colors, or flavors)4.Look for opportunities to make your long-term diet more alkalizing.More veggies & whole (w/skin) fruit. Fewer grains. Less dairy food. 5.Go flourless! You can revolutionize your ongoing diet by choosing to eat only whole, intact grains (and nothing made of flour except occasional treats ~once every week or two).

Don’t Miss the Opportunities!

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Post-Cleanse, I highly recommend you continue to1.Eliminate (or highly reduce) caffeine. Your adrenal gland will love you for it. If you do have caffeine, choose white or green tea. Black tea and coffee are very acidic. 2.Avoid as much sugar and sweeteners as possible. Only stevia or xylitol as needed to wean yourself down from needing foods to be so sweet. I believe this is the single-most important thing you can do for your long-term wellness! 3.Don’t go back to Broken, processed foods. Choose whole, natural foods and permanently reduce inflammation in your body (e.g. don’t eat transfats, MSG, canola oil, HFCS, artificial sweeteners, colors, or flavors)4.Look for opportunities to make your long-term diet more alkalizing.More veggies & whole (w/skin) fruit. Fewer grains. Less dairy foods. 5.Go flourless! You can revolutionize your ongoing diet by choosing to eat only whole, intact grains (and nothing made of flour except occasional treats ~once/week or two).6.Consider a cleanse twice a year. I prefer spring and fall. 7.Ongoing detox. Use one MedCap twice a day with food and

one shake daily.

Don’t Miss the Opportunities!

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Closing Thoughts for the Cleanse

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Your Opportunity to Live on PurposeCongratulations on giving your body this gift!Avoid “Default Syndrome”. CHOOSE what you do as you end the cleansePrioritize shopping, food prep, relaxing, sleeping…CARING for your

wonderful body and mind on an ongoing basis. You cannot take great care of anyone else unless you are first taking great care of yourself.

Sleep is a powerful healer. Make time for it.–Consider journaling each evening just before bed about what went well on that day. Make a list of 5 very specific things you are grateful for. Turn out the light focused on that list.

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Your Opportunity to Live on PurposeCongratulations on giving your body this gift!Avoid “Default Syndrome”. CHOOSE what you do as you end the cleansePrioritize shopping, food prep, relaxing, sleeping…CARING for your

wonderful body and mind on an ongoing basis. You cannot take great care of anyone else unless you are first taking great care of yourself.

Sleep is a powerful healer. Make time for it.–Consider journaling each evening just before bed about what went well on that day. Make a list of 5 very specific things you are grateful for. Turn out the light focused on that list.

Wherever possible, postpone stressful discussions or events. Instead of vegging out in front of TV, video game, or email, do something inspiring.

Hang in there for your detox symptoms. –Short-term increase in congestion, headache, general fatigue. This will pass. –Don’t give up! Or grab a Mocha or a muffin or some chocolate to mask what your body is going through or what feelings are coming up for you.

Let it happen. Rest. Be gentle with yourself.

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Thank you for the Opportunity to Support You!