You are on page 1of 62


Reclaim your health and feel your best in just 30 days





TOTAL WELLNESS Cleanse Food Guide

Eat Less

Eat More



Nuts &

Make up the
smallest portion
of the cleanse
diet. If used,
should be
sprouted or well
cooked to aid

Includes apples,
pears, and
berries. Are
lower in sugar,
which is helpful
in managing

Good source
of protein and
omega-3 and -6
fatty acids.

Look for
grains such as
quinoa, millet,
buckwheat, or


Another great
source of
protein and
much needed
fiber. Once
again, sprouting
multiplies their them is best
nutrient and
but just eating
Eat them alone protein qualities. them (cooked
and on an
or sprouted) is
empty stomach. Healthy options so much better
than meat!
Try chic peas,
cashews, and
lentils, and
kidney, mung or
sunflower or
black beans.
hemp seeds

More Acidic
More Clogging





These fats are

your friend!
They will do
miracles for
your body. Be
sure to not to
expose oils to
light, heat, or
air as they will
make them

This includes
all vegetables
aside from green
vegetables. Their
various colours
impart tremendous
nutrients and

The king of
Green veggies
are truly the
epitome of the
14-day cleanse

Enjoy olive,
fish, hemp,
and flax oils.
coconut, and
nuts & seeds.

Organic is best.
Enjoy any and all
coloured veggies
that you come
Focus more of
your consumption
on water-rich
veggies instead
of heavier starchy
ones (yams, sweet

Green veggies
should make up
the bulk of your
cleanse phase
diet. Enjoy
them in juices,
salads, and any
of our other

More Alkaline
More Cleansing


CLEANSE GOALS .......................................................................................4

CLEANSE GOALS ..................................................................................................................................4
GENERAL RECOMMENDATIONS ..................................................................................................4

RECOMMENDED FOODS LIST ............................................................. 5

FRUITS AND VEGETABLES: ........................................................................................................... 5
GRAINS: .....................................................................................................................................................6
LEGUMES: ................................................................................................................................................6
NUTS AND SEEDS: ..............................................................................................................................6
OILS: ............................................................................................................................................................6

CLEANSE FRIENDLY FOODS ............................................................... 7

WATER ........................................................................................................................................................ 7
GREEN VEGETABLES..........................................................................................................................8
RAINBOW-COLOURED VEGETABLES ......................................................................................12
HEALTHY RAW PLANT FATS .........................................................................................................13
NUTS AND SEEDS............................................................................................................................... 18
LEGUMES ................................................................................................................................................ 20
SPROUTING 101 NUTS, SEEDS, and LEGUMES .................................................................22
NON-SWEET FRUITS ........................................................................................................................ 24
SPROUTED NON-GLUTENOUS GRAINS ................................................................................ 25

Cleanse Phase


FOODS YOU CHOOSE TO AVOID ................................................... 26

CLOGGING FOOD #1: DAIRY .........................................................................................................27
CLOGGING FOOD #2: ANIMAL PROTEIN ............................................................................. 43
CLOGGING FOOD #3: SOY PRODUCTS .................................................................................46
CLOGGING FOOD #4: SUGAR ..................................................................................................... 48
CLOGGING FOOD # 5: PREPARED BEVERAGES .............................................................. 56
CLOGGING FOOD # 6: PEANUTS AND CORN .................................................................... 58
CLOGGING FOOD #7: BAD FATS ............................................................................................... 59
CLOGGING FOOD #8: GLUTENOUS GRAINS ......................................................................60

Cleanse Phase


1. Alkalize the body
2. Reduce sugar intake and reduce cravings
3. Improve function of vital organs and body systems
As you achieve these goals, most dis-ease conditions will improve.

The first 14 days of the TOTAL WELLNESS Cleanse comprise the Cleanse Phase.
The goal of the cleanse phase is to limit incoming toxins so your body is able to
neutralize and remove toxins that have been built up over the years. Incoming
toxins can take the form of pesticides, household cleaners, and common
allergenic foods which can be any foods you find yourself eating every day.
The following dietary guidelines are for the 14 day cleanse phase and hopefully
after! We want these habits to stick!
Below is a list of foods that you can enjoy on the cleanse. You can use this as
your grocery list if you wish. Be sure to refer to the Food Guide Chart to give
you a visual representation of our cleanse food recommendations.

Cleanse Phase



Raw or steamed is best. Here is a list of what you can enjoy:








Pear (nonsweet)


Collard greens


(its a fruit, but low
sugar and full of
healthy fats)






Red onion

Barley Grass

Dandelion Greens




Beets, whole
(only 1 beet juiced
pint) and beet


Sprouts of all kinds

alfalfa, broccoli,
quinoa, etc.




Swiss chard





Green beans



Green onion



Green peas

Yellow beans





Yellow (summer)

Brussels sprouts

Leeks (mmm soup!)


Butternut squash




Carrots, whole
(only 1 carrot juiced
per pint)


Cleanse Phase





Flax oil


Hemp oil

Brown/wild rice

Coconut oil


Olive oil


Pumpkin oil


Walnut oil


Fish oil

Chic peas
Adzuki beans
Mung beans
Black beans
Kidney beans



Sesame oil (untoasted)

Grapeseed oil
Use flax oil or olive oil in salads. If you
have to stir-fry something then use
coconut oil which is much more stable
at high temperatures. Steaming is
always preferable to frying.
SEASONINGS: All herbs and spices
are all right provided they arent years
old - preferably organic, and remember,
fresh is best. Braggs Liquid Aminos
can replace soy sauce. Use sea salt and
fresh pepper as you wish. Always salt
within reason!
SWEETENERS: Stevia, xylitol

Pine nuts
Pumpkin seeds
Hemp seeds
Sunflower seeds
Sesame seeds

Cleanse Phase


When choosing a water source, steer clear of water straight out of the tap.
Tap water is a concoction of recycled waste water, rainwater, rivers, and
reservoirs. This water is filtered by the municipality, but one little sip will have
you questioning its healthfulness. Tap water is laced with anti-depressants, birth
control hormones, and many other toxins that people expel through their urine.
The simple fact that chlorine is added tells us that filtration standards are not
as high as they should be! Chlorine is a big reason why many of us are having
digestive issues because it kills the good bacteria in your digestive tract. Fluoride
and aluminum are also added to tap water by the government.
Try to avoid tap water at all times.
Invest in a good filtration system the best ones out there use both reverse
osmosis and carbon filtration. This duo will remove all contaminants in your
water from traces of birth control pills to fluoride!
Large plastic water coolers are a very bad choice as they are plastic and can
transfer many chemicals into your drinking water. And really, you have no idea
what kind of processing this water may go through before you get it. Your best
choice is to filter your water in your own home!

Cleanse Phase


This category comprises all plant-based foods that are green in colour (both
land and sea-based). The GREEN group occupies the most prominent part of
the Total Wellness Cleanse Food Guide because greens are truly the most
important group of foods available on our planet. Greens are the most alkaline
of all foods and contain the highest nutrient density. Chlorophyll is the molecule
that gives the plant its green pigment. It captures energy from the sun and plays
a pivotal role in the plants production of energy (glucose and oxygen) through
Chlorophyll is to plants what blood is to animals. It is the blood of plants and
only differs from hemoglobin in that it is bound to magnesium instead of iron.
When you ingest chlorophyll-rich foods you directly take in the suns energy and
it radiates throughout your body.
Green leafy vegetables are the best source of highly alkalizing minerals: calcium,
magnesium, iron, zinc, copper, sodium, and potassium. These alkalizing minerals
neutralize the acid foods we consume.
The GREEN group includes (but is not limited to) the following green vegetables:
Leafy Greens: kale, swiss chard, collard greens, beet greens, mustard greens,
spinach, bok choy, watercress, mache, etc
Herbs: parsley, basil, coriander, etc.
Sea Vegetables: dulse, nori, kelp, arame, irish moss, hijiki, kombu
Blue-Green Algae: chlorella
Greens also have the highest percentage of amino acids (protein) per ounce
of any food. However, since greens do not weigh much, they need to be eaten
regularly to reap the full benefits that their amino acid profile offers. Eating a
large green salad and drinking a green juice each day will help ensure that you
get the amino acids your body needs to rebuild and strengthen.

Cleanse Phase


Whats So Great About Greens?

If you have seen the Total Wellness Cleanse Food Guide, you will have noticed
that greens make up the most important food category during the cleanse. And
there are several reasons which include:

Greens = Chlorophyll = Blood Purification

Green plants are green because of chlorophyll. Amazingly, the molecular
structure of this pigment is the exact same as that of hemoglobin - the human
bodys oxygen transporter within the red blood cells! The only difference is that
chlorophyll binds magnesium while hemoglobin binds iron.
Because chlorophyll is so similar to our bloods hemoglobin, it is an incredible
blood purifier. Its no wonder that the most abundant mineral in the human heart
is chlorophylls mineral - magnesium!
Chlorophyll also imparts on our body the energy that the plants are able to
absorb from the sun. Therefore, eating more greens connects us directly to the
ultimate source of energy the sun!
Chlorophyll reduces the binding of carcinogens to our precious DNA and also
helps to break down calcium oxalate stones, which are created by the body for
the purpose of neutralizing and disposing of excess acid, for elimination.
So remember any green plant contains chlorophyll. And the darker the green,
the more chlorophyll that is present.

Cleanse Phase


Greens = Alkalinity
Do we really need to elaborate on the importance of alkallnity?

Greens = Huge Amounts of Vitamins and Minerals!

There is no greater source for the full spectrum of vitamins and minerals than
green vegetables. For instance, wheat grass (a green superfood) contains more
than 100 food elements including every single mineral and trace mineral. In fact,
most green vegetables are higher in calcium than cows milk! They are also the
highest source of magnesium one of the most deficient minerals in the western

Greens = Higher Usable Protein Than Meat

Yes, thats right! Green vegetables have a higher percentage of protein per
weight than meat. The only caveat is that you need to eat a higher amount to
ensure you get your requirements. However, dont think that eating meat is
helping you meet your protein requirements. When meat is cooked or heated, its
protein is denatured and, thus, less recognized by our digestive system. Cooked
protein is harder to digest and absorb not an encouraging fact considering that
the majority of the population suffers from an underactive stomach. Oh yeah,
meat (and animal products) are highly acidic!

Greens = Fiber
Where does fiber come from? The cell wall of plants! Therefore, want more
fiber, eat more plants. Vegetables and grasses are loaded with fiber. Fiber in your
diet is essential and it is one of the most important components of any effective
cleanse program. Not only does fiber help move food along the digestive tract
into elimination but it also markedly decreases mycotoxicity.

Cleanse Phase



Greens = Enzymes
In the groundbreaking book, Enzyme Nutrition, Dr. Edward Howell reveals that
the length of our life is proportional to rate at which we deplete our enzymes.
Eating dead foods (foods that are cooked) that are void of enzymes, robs our
body of enzymes. However, eating living foods, which are full of food enzymes,
promotes greater health and longevity by decreasing the rate at which our body
exhausts its own enzyme reserves.

Greens = Phytonutrients
Phytonutrients are one of the most important categories of food elements.
Abundantly found in plant-based foods, these substances are highly biologically
active and extremely beneficial. Phytonutrients are one of the reasons why our
body has a much better time absorbing vitamins and minerals found in whole
foods versus supplements.
Examples of phytonutrients include bioflavonoids, which are water-soluble
companions of vitamin C, allicin (in garlic), lycopene (in tomatoes), lutein (in
spinach), and indole-3-carbonyl (in cruciferous veggies).

Cleanse Phase



A good rule of thumb is to combine lots of different colours at each meal
to ensure that you get a wide variety of phytonutrients (i.e. antioxidants,
carotenoids, flavonoids, etc.), which help to prevent and fight cancer and other
disease (among other things).
Furthermore, eating more vegetables will ensure that you meet your daily
recommended intake of 35 grams of fiber. You will never have a fiber issue again
if you simply eat your fruit and vegetables every day, all day!
Fiber is important for several reasons. It helps to improve cardiovascular health,
improves intestinal motility and bowel function, helps you lose weight, stabilizes
blood sugar, and gives you a sense of fullness. This is an abbreviated list so just
remember that fiber is critical to your health.

Cleanse Phase




Plant fats can have an absolutely amazing impact on your body and your health.
Fats are required to transport fat-soluble vitamins, are a vital component to
the cell membrane, and provide protection and insulation for your vital organs.
Without fats we die!
In fact, more than 60% of the human brain is made of fat. What makes raw plant
fats so powerful is that they assist in their own digestion and breakdown! Since
raw plant fats have not been processed or heated, they still contain their fat
digesting enzyme lipase which helps digest these fats in the body.
Therefore, even if your diet has a higher amount of raw plant fats you are less
likely to gain weight when compared to consuming the same amount (or even
less) cooked animal fat. In fact, you will even lose body fat if you are following
an adjunct exercise program while consuming raw fats. Furthermore, plant fats
contain no cholesterol. Cholesterol is a compound found only in animals as it is
produced in the liver.
Healthy raw plant fats consist of fatty fruit, nuts and seeds, and plant-based oil.
The following are recommended on the TOTAL WELLNESS CLEANSE:
Saturated fats: coconut oil
Monounsaturated fats: avocado, olive oil
Polyunsaturated fats:
Omega-3s - flaxseed (seed & oil), pumpkin (seeds & oil), hemp (seed & oil),
walnut (nut & oil), fish oil
Omega-6s - sesame (seed & oil), grapeseed oil, safflower oil, sunflower
(seed & oil).

Choose Healthy Fats for Beauty

Raw fats make your skin, hair, and nails shine. Natural plant fats contain oils
which lubricate the mucus linings and joints of the body which means they are
beneficial in the alleviation of inflammatory conditions such as arthritis, colitis,
asthma, bronchitis, and many other conditions.

Cleanse Phase



Essential Fats
Linoleic and linolenic acids are two essential fatty acids that our bodies cannot
produce but that our bodies must have to live and be healthy. Also known as
Omega 3 and 6, most people get too much Omega 6 and not enough Omega 3.
Almost everyone gets too many toxic, altered fats since any toxic fat is too much
toxic fat!

Understanding Fats
All fats and oils are composed of fat molecules called fatty acids. There are two
methods of classifying fatty acids. The one you are most familiar with is based
on saturation. There are saturated fatty acids, monounsaturated fatty acids, and
polyunsaturated fatty acids. The second method of classification is based on
molecular size or length of the carbon chain in the fatty acid.
There are short-chain fatty acids (SCFA), medium-chain fatty acids (MCFA),
and long-chain fatty acids (LCFA). All raw plant fats have LCFAs which help
protect cell membranes from oxidation and free radical damage. Free radicals
are defined as electron-deficient molecules. Raw plant fats (which have large
amounts of spare electrons) help de-activate free radicals by giving them
electrons! Essential fatty acids (omega-3 and 6) have a particular abundance of
electrons and thus help in promoting optimal health and longevity.
Another term you will often see in reference to fatty acids is triglyceride. Three
fatty acids join together with a glycerol backbone to make a triglyceride. There
are short-chain triglycerides (SCT), medium-chain triglycerides (MCT), or
long-chain triglycerides (LCT).

Cleanse Phase



Saturated Fats
These fats are solid at room temperature (except for coconut oil) and are very
stable when heated which means that they are less likely to become rancid
(chemically altered) during the cooking process. The main source of health
promoting saturated fat comes from the all mighty coconut, which is a source of
short chain saturated fatty acids.
An excess of cholesterol-laden animal saturated fats can cause heart and artery
problems, which is why we promote the use of raw plant fats which are easier
to digest and healthier for your body. People with liver and digestive problems
would benefit from the regular inclusion of raw plant fats into their diets.
The vast majority of the fats and oils you eat are composed of long-chain
triglycerides (LCT). Probably 98 to 100% of all the fats we eat consist of LCT.
Coconut oil on the other hand is unique because it is composed predominately
of medium-chain triglycerides (MCT). The size of the fatty acid is extremely
important because the physiological effects of medium-chain fatty acids in
coconut oil are distinct from the long-chain fatty acids more commonly found in
our diet. It is the MCT in coconut oil that makes it different from all other fats and
for the most part gives it its unique character and healing properties.
MCT are easily digested, absorbed, and put to use nourishing the body. Unlike
other fats, they put little strain on the digestive system and provide a quick
source of energy necessary to promote healing. The digestive health advantages
of MCT over LCT are due to the differences in the way the body metabolize
these fats. Because the MCT molecules are smaller, they require less energy
and fewer enzymes to break them down for digestion. They are digested and
absorbed quickly and with minimal effort.
MCT are broken down almost immediately by enzymes in the saliva and gastric
juices so that pancreatic fat-digesting enzymes are not even essential. Therefore,
there is less strain on the pancreas and digestive system. In the digestive system,
MCT are broken down into individual medium-chain fatty acids (MCFA).
Unlike other fatty acids, MCFA are absorbed directly from the intestines and sent
straight to the liver where they are, for the most part, burned as fuel much like a
carbohydrate. In this respect, they act more like carbohydrates than like fats and
thus provide a great source of energy for physical endeavours.

Cleanse Phase



Eating foods containing MCT (ie. coconut oil) is like putting high octane fuel into
your car. The car runs smoother and gets better gas mileage. Likewise, with MCT,
your body performs better because it has more energy and greater endurance.
Because MCFA are funneled directly to the liver and converted into energy, your
body gets a boost of energy. And because MCFA are easily absorbed by the energy-producing organelles of the cells, metabolism increases.
This burst of energy has a stimulating effect on the entire body. Several health
problems such as obesity, heart disease, and osteoporosis are more prevalent in
those people who have a slow metabolism. Any health condition is made worse
if the metabolic rate is slower than normal, because cells cannot heal and repair
themselves as quickly. Increasing metabolic rate, therefore, provides an increased
degree of protection from both degenerative and infectious illnesses. The MCT in
coconut oil are highly metabolic and thermogenic, meaning that they rev up your
bodys metabolism.
Furthermore, two of the main MCFAs found in coconut oil, lauric acid and
capric acid, are highly health promoting. These two compounds are big time
anti-microbial agents and are helpful in preventing infection and illness.
Next time you go to the store choose an extra virgin coconut oil instead of butter
or margarine!

Monounsaturated Fats
Monounsaturated fats are found mostly in avocados, olives, olive oil, durians,
cacao beans, almonds (and most nuts) and their oils. The slight electrical nature
of these fats allows them to split and bind with some toxins. Monounsaturated
fats are less stable than saturated fats yet more stable than polyunsaturated.
However, as with the latter, these fats (especially in oil form) can go rancid with
excess exposure to heat, light, plastic and air. Therefore, when choosing an extra
virgin olive oil, be sure to get one that is cold pressed and comes in a dark glass
bottle. Store it in a cool dark place such as a pantry.

Cleanse Phase



Polyunsaturated Fats
Polyunsaturated fats are dominant in the substance and oil of walnuts, sunflower
seeds, flax seeds, cold water fish, hemp seeds, and most other seeds. They have
a strong electrical nature which allows them to easily split and bind to, and
eliminate toxins. Because of this property, raw polyunsaturated fats are the most
healing of all fats for the body.
The highly beneficial omega-3s are a subdivision of this fat grouping. They are
present in many plant and seed sources (listed above). We recommend the use
of fish oil for its high potency omega-3 fatty acid content.
The reason we suggest using a fish oil supplement (liquid form) is that all
omega-3s are broken down into two compounds, EPA and DHA, before being
ultimately converted into helpful anti-inflammatory hormone-like compounds
called prostaglandins 1 and 3.
A healthy liver is necessary to convert omega-3s into EPA and DHA; however, it
has been shown that most peoples livers cannot perform this conversion due to
being in toxic, unhealthy, and malfunctioning. Fish oils, on the other hand, already
come in the converted EPA and DHA form and thus are much more readily
utilized by your body.
If you decide to choose a fish oil, ensure that it meets the following 2 criteria:
1. Comes from small fish - sardines, krill, herring, etc.
2. Has been molecularly distilled ensures removal of all toxins.
Because polyunsaturated fats are the most fragile and sensitive of all fats, they
need to be carefully stored to prevent rancidity. They should be stored in a cool
dark environment such as a refrigerator for best keeping and should come in a
dark glass bottle. To further avoid rancidity, they should be consumed within 30
days of opening.
Omega-6 polyunsaturated fatty acids, in addition to being converted to good,
anti-inflammatory prostaglandin 1, can be readily converted to pro-inflammatory
prostaglandin 2. And since Omega-6 is easily attained in our diet, I recommend
that you focus on consuming greater amounts of omega-3s to ensure a healthier
internal environment.

Cleanse Phase



Inflammation is associated with all disease, so you want to ensure that your
omega-3 to omega-6 ratio is in favor of the anti-inflammatory omega-3 fatty
acids. Fish oil, flaxseed oil, hemp oil, blue-green algaes, sunflower seeds, and
walnuts are all very good sources of omega-3s.


Nuts and seeds are great sources of good-quality fats and protein. They are very
concentrated foods, loaded with nutrients and life but they must be soaked
and maybe even sprouted afterward. The biggest thing to be aware of is to keep
peanuts and peanut products out of your diet due to their high mould content.
Seeds are small powerhouses, as they contain the initial nutrients to sprout an
entire plant! They are rich in minerals, especially iron and zinc. And most seeds
are a good source of copper, with good levels of calcium and potassium.
We are going to talk about four seeds that are highly recommended on the Total
Wellness Cleanse. Eat all nuts seeds raw and unsalted to obtain the highest
quality of their health promoting nutrients, while avoiding rancid unhealthy fats
and oils created when nuts and seeds are heated.
Hemp seeds contain all 10 essential amino acids the building blocks of protein!
They are 33% protein and 44% fat - both omega 3 and omega 6. Hemp seeds
are also a source of gamma-linolenic acid (GLA), an essential fat that people
with allergies may have problems creating from linoleic acid. So toss some hemp
seeds on your salads!
Pumpkin seeds are more than 30% protein. They are high in vitamin E and are
comprised of 50% good fats by weight. This fat is mostly made up of polyunsaturated fats, essential fatty acids, and vitamins A, D, and E, which are oil-soluble.
Pumpkin seeds are also rich in zinc and magnesium. They are used in the treatment
for prostate problems due to their high zinc levels, and also to treat intestinal
worms. They are a good source of calcium and phosphorus. They are high in niacin,
one of the B vitamins, and contain smaller amounts of other B vitamins.
Walnuts are high in omega 3 fatty acids an essential fat that the body cannot
manufacture. If you look closely, you will notice that the walnut looks like a little
brain, as its healthy fats are superb for brain health! Like almonds, walnuts have
a positive effect on heart health and have been shown to help lower cholesterol.

Cleanse Phase



Sesame seeds are called the seed of immortality. Sesame seeds are high in
zinc, calcium, copper, magnesium, phosphorus, and potassium. They are 20%
protein, and 55% healthy fats. They contain vitamin A and E and most of the B
vitamins except folic acid and vitamin B12. Sesame seeds are high in calcium, but
are even higher in phosphorus. A good recipe for bone support could consist of
serving broccoli sprinkled with sesame seeds, adding even more calcium to the
equation. Sesame seeds are also a good source of iron.
Sunflower seeds have been used for years by Indians and herbalists to avoid
constipation, as a diuretic, to sooth ulcers, and treat worms. If you are trying
to quit smoking, sunflower seeds may help you overcome that hand-to-mouth
energy that you usually strengthen with cigarettes. They are a great source of
potassium, which is good news people with blood pressure problems, as it acts
as a diuretic which acts to decrease blood volume. Overall, they are great little
seeds to eat in the prevention of heart disease, considering they contain polyunsaturated fats, essential linoleic acid, and vitamin E. They are 25% protein, are rich
in the B vitamins thiamin, pyridoxine, niacin, and pantothenic acid, specifically.
They are a mineral-rich food, high in potassium, iron, zinc, and calcium. Copper,
manganese, and phosphorus levels are also plentiful. To make sunflower seeds
more alkaline and digestible, soak them overnight.
Nuts are high in good quality protein and fats. They house enough nutrition and
life force to grow into trees! Their oils are sensitive, so if you buy shelled nuts,
be sure to keep them sealed in containers and kept in the fridge or freezer to
prevent them from spoiling. Here is the low-down on three types of nuts:
Almonds are one of the most alkaline nuts. They are high in monounsaturated
fats the same as olive oil and linoleic acid. They are very high in manganese and
the antioxidant vitamin E, which is perhaps why they are so heart protective and
have been shown to lower LDL cholesterol. They are also high in magnesium and
potassium, which help keep your blood flowing smoothly through your arteries
and your blood pressure in tact. They contain some B vitamins and are a good
source of copper, iron, phosphorus, and zinc.
Coconuts are simply an amazing food! The water found in young coconuts is
high in vitamin C, B vitamins, proteins, and electrolytes, which makes it a perfect
post-workout drink.

Cleanse Phase



Legumes are slightly acid-forming in the body, so they shouldnt make up the
bulk of your diet, but rather have a supporting role. We generally advise an
80-20 rule, so every time you eat, make sure no more than 20% of your meal is
acid forming. Keep mindful - if you have an acidic meal, simply balance it out
at other meals with alkaline-forming foods. Well talk about this a lot during the
cleansing period, so for now just keep in mind that legumes are acid-forming.
The LEGUMES group consists of the following:
Lentils, chic peas, adzuki beans, mung beans
Legumes are a great source of plant protein, fiber, and heart healthy
carbohydrates. In combination with leafy green vegetables, legumes will furnish
more than enough amino acids to build a strong and healthy body, build your
immune system, and reduce the digestive burden on your stomach.
The following chart shows the protein content per 100 gram serving of various
plant-based foods as well as several animal sources for comparison. Notice how
plant-based foods have no trace of cholesterol! To determine your supposed
daily protein intake (in grams) simply multiply your body weight (kg) x 1.0
(athletes may need a bit more).

Vegetarian Protein Sources

Soybeans, raw
Lentils, raw
Pumpkin Seeds
Mung Beans
Sunflower Seeds
Ground Beef
Chicken Breast

Protein (g/100 g

(mg/100g serving)

Source: USDA Nutrient Database:

Cleanse Phase



Ideally, legumes (grains, nuts & seeds as well) should not be cooked. They should
be soaked and/or sprouted! Remember, any time you apply heat to an otherwise
raw food, you are killing the life-force of your food, and there is no way to make
up for it later!
Sprouting/soaking is a wonderfully simple method of awakening the dormant
enzymes and the full nutrient spectrum inherent in these foods. By soaking/
sprouting grains, legumes, and nuts & seeds you begin the germination process.
This is really the halfway point between the seed and the development of a plant
and is the point at which the food is most nutrient dense.
In the dormant stage, a seed has enzyme inhibitors to preserve and protect it. If
you were to eat it at this stage, your body would need to expend huge amounts
of energy to break it down. However, through the soaking process the enzyme
inhibitors are released and the seeds enzymes are activated. The seed springs
to life with an abundance of energy, life force, enzymes, and nutrients. Even
squirrels use this technique to their full advantage. Upon collecting chestnuts,
squirrels will bury them deep in the soil for several days so that they begin to
germinate. Once this has happened, the squirrel returns to dig up the activated
and alive chestnut for consumption. Isnt that amazing?
By soaking/sprouting, you can often double and even triple the nutrient content
of the seed while reducing the seeds fat content and converting some of its
denser vegetable protein into easier to process amino acids. This is invaluable
because it means that you can eat less while getting more from your food and
save money on unnecessary groceries.

Cleanse Phase



Before you sprout your seeds, you must soak them. Soaking is as simple as its
name implies. All that is required is some good quality filtered or spring water
and the seed, nut, grain or legume you wish to soak.
Remember that when you soak dried foods they will absorb water, swell and
expand, so make sure there is plenty of water to cover them. It is best to soak
them in a bowl or glass jar. For simplicity, it is easiest to soak the seed, nut, grain,
or legume overnight in water at room temperature. After you have soaked your
seeds, nuts, grains, or legumes they should be rinsed off before consuming or
sprouting them.
High-protein soaked nuts (almonds) and seeds (pumpkin, sunflower) dont need
to be sprouted. They can be enjoyed in their living state after their overnight
soaking period. If you have soaked a larger quantity of nuts (or seeds), then
leftovers may be kept soaking in water in the fridge for up to 48 hours.
Heres how to soak and sprout your nuts/seeds/legumes:
STEP 1: Soak nuts/seeds/legume in water for recommended length of time (or
STEP 2: Ensure that youve thoroughly rinsed them after the soaking process.
STEP 3: Using a sprouting jar, sprouting tray, or even a common strainer, place
your soaked legumes/seeds inside and make sure that there is enough ventilation
and that the temperature is not above 80 F (so dont place them above or near
the oven).
You can easily make your own sprout jars by taking a wide-mouth glass jar and
covering it with some cheesecloth (secured by an elastic band). Tilt the jar at a
45 angle and place it in your dish rack so that water from your seeds can drain
properly and to ensure the jar has good ventilation.
We just throw our soaked seeds into a strainer overhanging the sink and cover
it with a kitchen towel or paper towel. As the seed goes through the sprouting
process, you need to rinse it twice a day to maintain its moisture. Depending on
the seed/legume you are sprouting, different harvesting times will apply. To test
whether the sprouts are ready, chew one. It should be firm, yet soft and not too
crunchy and taste AMAZING! Refer to the following chart for some guidance.

Cleanse Phase



Soaking/Sprouting Chart
Macadamia Nuts
Pine Nuts
Hulled Pumpkin Seeds
Hulled Sunflower Seeds
Hulled Buckwheat
Hulled Sesame Seeds
Hemp Seeds

Soaking Time
12 Hours
Not necessary
Not necessary
Not necessary
Not necessary
Soaking Time
4 hours
4 hours
15 minutes
4 hours
Not necessary

Sprouting Time
Sprouting Time
24 hours
24 hours
1-2 days

Chick Peas

Soaking Time
8-14 hours
12 hours
12-18 hours

Sprouting Time
1-3 days
2-4 days
2-3 days

Once the seed/legume has finished sprouting you may store it in covered bowl
or Tupperware container in the refrigerator. Most sprouts will keep for several
days but its best to quickly smell them before eating to ensure they havent
gone bad.
Make sure you sprout seeds and legumes in small batches because they soak up
a lot of water in the soaking process and you may end up throwing out a lot of
bad seeds if you end up making too much at one time.
We recommend to 1 cup at a time, before soaking as a good starting point.
When you make smaller batches, the sprouting goes smoothly as there will be
a lot of room for the sprouts to breathe. Putting too many seeds/legumes in a
sprouting jar at one time may cause the whole batch to go off rather quickly.

Cleanse Phase



While tomatoes, cucumbers, avocados and zucchinis are actually fruits, what we
mean when we talk about non-sweet fruits is fruit that will not spike your blood
sugar and cause you to crash half an hour later. Furthermore, because sweet
fruits are laden with sugar, they are more acid-forming in the body.
Many people go wrong when it comes to fruit consumption. Even healthier raw
foodists rely heavily on sweet fruits such as dates, bananas, and mangoes. In
general, they are okay for your health but for the purposes of our low-sugar,
alkalizing cleanse, we prefer leaving them out of the initial 14-day cleanse phase.
This is why we have left the likes of mangoes and bananas out of the Total
Wellness Cleanse. The non-sweet fruits we recommend are apples, pears,
berries, and cherries. The best time to eat them is first thing in the morning (not
necessarily right when you awaken, but before you eat anything else). During
the first 14 days, do your best to eat them alone or along the lines of the recipes
weve provided for you.

Cleanse Phase




Giving up grains can be very difficult. It took us awhile to let them go, and it may
take you awhile too. Baby steps are ok! If you are going to have grains in your
diet, know that they are acidic and apply the 80-20 rule when filling up your
dinner plate!
Choose non-glutenous grains because they are less irritating to the digestive
tract and contain a much higher nutrient profile than your typical wheat or white
rice. In essence, they are really pseudo-grains (except for brown rice) because
they are actually more closely related to the green leafy vegetable family than
other conventional grains. They are also substantial sources of protein with
protein content up to 30%.

Non-Glutenous Grains: quinoa, amaranth, millet,

buckwheat, brown rice
Something worth noting is the fact that you may have no idea how long grains
have been sitting around on store shelves for, so try to find out the source of the
grain and inquire at your health/grocery store that the grain is in fact from the
most recent harvest and not from the year before. This will minimize the amount
of fungus and microorganisms that grow on the grain. Buckwheat is the best of
the group, since it is not actually a grain at all and is only mildly acidic.
To sprout grains, simply soak them in plenty of filtered water overnight. Try to
soak only as much as you will need for the next day. It may take some practice to
get the amounts just right, but practice makes perfect!

Cleanse Phase



Look, you can make the choice to consume any of the following at any point you
wish in your life. You are in charge. But for the best life ever, you may choose
avoid them whenever you can. Please avoid the following for the duration of the

Animal Products
Sugar (and Sweet Fruit)
Bad Fats and Oils
Soy Products
Peanuts and Corn
Prepared Beverages (and Alcohol)
Glutenous Grains

Cleanse Phase




Dairy products are not allowed on the Total Wellness Cleanse whatsoever. Raw
or not, dairy is meant for baby cows. Grown cows do not consume cows milk,
so why do we?! Milk is the #1 allergen, and the countries that consume the most
milk are also the countries with the most osteoporosis and other bone problems.
Calcium can be gotten from other sources and it is really just a marketing blitz to
get you to think that you need milk. Although you may want milk due to years of
conditioning, you do not need milk!
Once you give up milk you will notice a whole lot of aches and pains let up. And
if you have a problem with mucus, than you had better stop the milk this instant!
After a few weeks without milk you may never touch the stuff again!
The one thing we tell people straight away in a conversation about dairy foods is
to start thinking about what milk really is, and why it exists in the first place. You
may be shocked to learn that cows milk is not fit for human consumption.
Due to constant bombardment from advertisements, billboards, magazines, and
even celebrities with their milk moustaches, you probably think you have to drink
milk to get calcium and prevent osteoporosis. You may even think you need to
drink milk to lose weight!
Cows milk is the most nutritious food we can think of for baby calves. The milk
you buy has been processed so much that even calves would die if they drank
their own mothers milk after it had been pasteurized. It should be downright
illegal to promote such disease-inducing food, but money talks, and it will
always drown out our cries for help in this matter.
A picture is worth a thousand words, right? WHY THESE FOODS ARE NOT
Next time you want a tall glass of milk, picture yourself having to pull a baby
calf from its mothers teat. Push the calf aside, and get sucking! Does this gross
you out? It certainly grosses us out! But this is EXACTLY what happens so you
can enjoy your delicious breakfast cereal every morning. What is funny about
this picture is that sucking milk directly from a cow would be a hell of a lot more
nutritious than the form you buy from the supermarket! Read on to learn why
this is the case.

Cleanse Phase




Milk was designed specifically for animal nutrition, and contains the necessary
nutrients in forms which are easily digestible to the young of a particular species.
There is no other food on our planet, aside from the whole carcass of an animal,
including its bones, that contains the complete range of nutrients found in milk.1
Milk is the fluid secreted by the specialized milk producing sweat glands
of female mammals. The sole purpose of this fluid is to meet the complete
nutritional requirements of the babies born to female mammals. Every species is
unique in their nutritional and physiological requirements, and each species milk
reflects that uniqueness.
Milk was meant to be suckled directly from the teat or breast at frequent
intervals, without even coming into contact with air, something to which the
national milk supply will not be able to compare.
Breast milk is the most nourishing food you can feed your baby. Women give
birth to and feed their young this is why women have breasts! What we call
breasts are none other than specialized milk producing sweat glands, called
mammary glands. So, what happens when you replace this perfect chemically
composed food with the milk of another species? Lets take a look at the
composition of cows milk versus human milk for some clarity.

Comparison of Nutrients in Human and Cows Milk2

Human Milk
Cows Milk
Macronutrients in grams per 100 grams


Human Milk
Cows Milk
Micronutrients in milligrams per 100 grams

Cleanse Phase



Fox, P.F. Dairy Chemistry and Biochemistry, p. 15.

Annemarie Colbin, Food and Healing, p. 150.



From the above tables you can see that the composition of human and cows
milk differ markedly. Cows milk has nearly 4 times the protein content of human
milk, while human milk has more fat and almost twice the carbohydrate content
of cows milk. This leads you to believe that humans run more on carbohydrate
and fat content than they do on protein. And this is precisely the case!
The ratio of calcium to phosphorus in 2.35:1 in human milk, but it is only 1.27:1
in cows milk. Just this statistic alone puts a halt to the calcium rationale for
drinking milk. So even though there is more calcium in cows milk, once you
factor in the balance of the other micronutrients, we will actually absorb less
calcium than if we were to drink human milk. This is because the high levels of
phosphorus found in cows milk actually prevent the absorption of calcium.
Its quite funny that our society has picked apart the fat content of milk, as that is
the one nutrient that is the most similar among the two milks! When you take the
natural fat out of milk, you are changing the composition of the nutrients once
again, making the cows milk even more alien to our human bodies.
If youre going to drink skim milk, you might as well pick up a glass of water
instead. Were not saying that you should drink whole milk, as we have made it
quite clear that humans shouldnt be drinking any milk whatsoever. We simply
want to point out the absurdities in our society and the lengths that the dairy
industry will go to make you buy their products.
Even though the fat content is nearly equal, it is important to look at the
composition of fats. Breastmilk has 6 to 10 times the essential fatty acids (EFAs)
of cows milk. EFAs are essential to the development of your brain your childrens
brains. Yet another reason cows milk was not meant for human consumption.
When it comes to your children, why mess around? EFAs are important during
the fetal and postnatal periods, when babies brains are maturing the fastest.
Cows milk has a lot more sodium than breastmilk, and when you grow up and
acquire a taste for cheese, youll be getting way too much, as salt is added in the
cheese making process to give it flavour.
Not only do breastmilk and cows milk differ in their chemical composition, but they
also differ energetically. The world is made of energy. You, me, were all made up
of little atoms moving at a particular frequency. The human energy field is missing
in cows milk. If your newborn were to suckle from a cow, the bonding experience
surely wouldnt be the same for the baby as if she got her milk from her mother.

Cleanse Phase



Humans are the only species that drinks another species milk. We are also the
only species with astronomically high cases of cancer, osteoporosis, and other
diseases. Coincidence?


We are so sick of mammoth companies peddling their products on trusting
people, acting as if their care for their well-being, when what they are doing is
in fact harming the very consumers that keep them in business just to make a
sale. This is what drives us as nutritionistscan you feel the passion?! And when
babies are involved, that passion is ignited 100-fold. When formula is advertised
to mothers who dont know any better, and who trust these companies to
provide quality nutrition for their new babies, it makes us literally sick to our
Babies are unable to tell the doctor that their bellies hurt, that the reason they spit
up so much is that their bodies are rejecting the cows milk, or, yes that even the
replacement soy formula they are drinking does not agree with their little bodies.
Any baby who displays skin rashes is in serious trouble. Eczema is a clear sign
from the body that something isnt right. Eczema on a baby is a sad situation.
That child may go through its entire life with skin problems on the surface, and
horrible digestive pains that cannot be seen. The pain may build over years and
years before the real reason for the discomfort is revealed, or the reason may
never be revealed, all because it is assumed we were meant to drink milk!

Lactose intolerance is caused by the absence of the enzyme lactase on the brush
border of the small intestine. If lactase were present, it would split the double
sugar lactose into two individual sugars, galactose and glucose. This is why
lactose-free milk tastes sweeter than regular milk lactase has been added to
break this bond, and there are more sweet particles for your taste buds to taste.
When lactase is not present, lactose is metabolized into hydrogen gas by
bacteria in the colon. Lactose intolerance, then, can be quite easily revealed in a
simple diagnostic test that measures the amount of hydrogen released when you

Cleanse Phase



Nearly half of the people in the world are lactose intolerant, which means there
is a good chance that you one of them. The other half, in our opinion, is either
ignoring their bodys signals of distress, or they simply do not know what is
causing their current discomfort. The consumption of milk products can leave
you bloated with severe abdominal pain and diarrhea. Our question to you is this:
How long are you going to ignore it?

Cleanse Phase



Most children are capable of digesting their mothers milk. Their little bodies may
not produce the lactase needed to digest milk, but their mothers milk supplies them
with both lactose as well as the lactase needed to digest it. Isnt nature beautiful?!
When cows or goats milk is substituted for mothers milk, a problem arises.
The compositions of the milks are different. They contain more protein and their
protein molecules are shaped differently. And when the body doesnt recognize
protein molecules, it mounts an attack against them. Lactalbumin and casein are
the milk proteins to which most people react.
When dairy products are ingested and there is no lactase present to digest
the milk sugars, then the lactose will be metabolized by the colon bacteria. As
the bacteria ferment the lactose into short-chain fatty acids, hydrogen gas is
produced. If the fatty acids are not absorbed fast enough, water will be drawn
into the colon, and diarrhea will result in severe cases.3
Milk is the #1 allergen. Every single day we see more people with skin conditions
such as eczema, psoriasis, and other skin rashes, and wonder if milk is causing
their dis-ease. Other signs that you are lactose intolerant are chronic ear
infections, chronic congestion, ADHD, diarrhea, and other problems - just to
name a few. Bloating, cramping, and diarrhea are classic signs that what youre
eating is not agreeing with you.
If you or your child has any of the above conditions, try two weeks without any
dairy in your diet. No milk, cheese, breads, or pastries. Avoid anything that may
contain milk. If you want to feel really fabulous, try omitting wheat as well, as it is
the second leading allergen. If you want to test yourself after these 2 weeks, have
a glass of milk at breakfast, and pizza and ice cream at lunch. See how you feel.
At the end of the day, nothing else matters but the way you feel. If you are like
most people who have no ability to produce the lactase enzyme, you may get
extremely ill when you re-introduce dairy into your diet. Listen to your body. It is
trying to tell you something very important.

Cleanse Phase

Gordon Watts




Have you ever wondered why calcium has been singled out? When we tell
people that we dont drink milk, the first question were asked is this: Where do
you get your calcium? If you find yourself asking this very same question, ask
yourself why you think you need to drink cows milk to get your calcium! The
odds are youve gotten much of your nutritional information from television
commercials, or from grade school pamphlets (which are generously provided
by the Dairy Council).
The Dairy Industry, looking for a strategy to sell milk, uses the logic that since
cows milk has calcium, and since calcium makes up part of the equation for
strong bones, then you must drink milk to get strong bones. Actually, drinking
milk can steal calcium from your bones. The higher your diet is in animal foods,
the more calcium is excreted from the body. Let me explain why.
Calcium is the most abundant mineral in your body. And its a very important
part of your bone structure, but its not the only part. Phosphorus, magnesium,
silicon, strontium, possibly boron, and the protein matrix are also part of your
bones. And vitamin D is needed for calcium and phosphorus to be absorbed
from the digestive tract.
In order for calcium to be fully utilized, magnesium must be present. When
magnesium is deficient, high amounts of calcium or vitamin D can lead to soft
tissue calcification (think arthritis) or kidney stone formation. Milk is heavily
fortified with calcium and vitamin D, but magnesium is absent.
Since calcium is the most abundant mineral in the body, it is the mineral called
upon to maintain proper blood pH. Maintaining proper blood calcium levels is
even more important to life than maintaining proper calcium levels in the bones.
If there is not enough calcium in the blood to maintain balance, calcium will be
drawn from the bones until balance if achieved. So, if you do not get enough
calcium in your diet, your bones will be sacrificed.
The ratio of phosphorus to calcium in the bones is approximately 2.5 : 1, and the
best proportions for our diet is currently believed to be about 1:1. When your diet
is high in phosphorus, you will lose extra calcium through your urine. The calcium
is filtered out from the blood through the kidneys, and calcium will subsequently
be pulled from the bones to restore the calcium balance.

Cleanse Phase



Non-Dairy/Green Vegetable Sources of Calcium

Green vegetable
Turnip Greens

mg of Calcium/100 g

Source: Benjamin Barton. Human Nutrition; USDA Handbook No. 8; and Michio Kushi The
Book of Macrobiotics.

Although green vegetables provide a great amount of calcium, sesame seeds

are the #1 food source providing a whopping 1,160 mg of calcium/100 g. So if
youre looking for a balanced source of calcium then look at having some more
hummus (because of the sesame based tahini) and plenty of green vegetables to
dip in it!


The milk that comes from the cow is not the same milk that hits your cereal
bowl in the morning. Firstly, feedlot cows are fed soy-based feeds instead of
grass, and most of these cows need a constant dose of antibiotics and artificial
stimulants to keep them in the production line and producing an unnatural
volume of milk.
The milk these cows produce is pasteurized, homogenized, and synthetic (fake)
vitamins are added to it. It is a completely different substance than what a baby
calf would receive. In fact, there was a study that took a calfs mothers milk,
pasteurized it, and fed it back to the calf. The result: death. Nine out of ten of the
calves died before maturity.
These days, people are concerned mostly with the fat content of foods, but what
about all the other components that have been tampered with such as vitamins
and minerals? Its not enough these days to simply look at fat, carbs, and
protein. You must look beyond these macronutrients and look at the finer details
what exactly are you putting in your bodyinto your kids bodies?

Cleanse Phase



Pasteurization is the process of heating a liquid to kill bacteria, a practice put in
place to kill harmful bacteria in milk, which coincidentally serves to allow lax milk
handling standards during mass production. Certified dairy herds and handlers
involved in raw milk production are subject to strict standards of cleanliness
that those who handle milk that is to be pasteurized are not. So you can see
pasteurization comes with loads of drawbacks.
Along with killing bacteria, pasteurization happens to be a high enough
temperature to render 90% of milks enzymes useless. Enzymes are incredibly
important molecules that speed up the rate of reactions, and in the case of milk,
enzymes are present in the form of lactase - needed for the digestion of lactose
(milk sugars); galactase for the digestion of galactose; and phosphatase for the
digestion and assimilation of calcium, but the list doesnt end there. There are
many other enzymes in milk that are also destroyed.
Without its enzymes, milk is very difficult to digest and assimilate into the body.
Most people stop producing lactase in their toddler years, and since we are
dealing with cow particles, there are very likely some enzymes that we dont
have the capability of making at all. For the enzymes our bodies can produce,
our pancreas undergoes unnecessary strain in its efforts to provide the enzymes
necessary to digest any enzymatically deficient (a.k.a. cooked) food. In time, the
pancreas will fail to do so, and diabetes or pancreatic cancer may result.
Pasteurization also denatures the proteins in milk. When proteins are subjected
to heat, they tightly coil and their structure changes. The same happens when
you throw meat on the grill or an egg in the frying pan. The proteins become
scrambled, so to say. Beneficual bacteria are wiped out right alongside the
pathogenic bacteria, which proliferates since there are no beneficial bacteria left
to defend the milk.
When milk is pasteurized, the calcium molecule is altered. It is no longer as
biologically available as it would be in raw milk.

Cleanse Phase



There are two types of pasteurization that are used most often. Typically, milk
is pasteurized at 145F for 30 minutes; however, Flash Pasteurization is gaining
popularity. It occurs at a temperature of 71.7C (161F) for roughly 15 seconds.
Pasteurization is the process that makes boxed milk possible - milk that stand
on a shelf without refrigeration. This process, known as Ultra High Temperature
(UHT) Pasteurization makes the liquid completely sterile. Everything that was
good about the milk is dead.
There have been many cases in which pasteurization has been executed inappropriately, resulting in salmonella poisoning and likely creating cases of leukemia
since almost all milk is contaminated with bovine leukemia.
Calves given their own mothers milk that has been pasteurized will die within 6
weeks. Reproduction issues also arise when animals are fed pasteurized milk.

Cleanse Phase



The purpose of homogenization is to prevent the natural separation of cream
from the rest of the emulsion the separation of fat from water. As far as we can
tell, this practice was put into place to make milk more aesthetically pleasing to
the consumer. Remember, the industry wants you to drink milk for one reason
and one reason alone: to increase their sales and revenue. To avoid this natural
separation, milk is forced by pressure through small holes which destroys the fat
cells, releasing the insides like smashing a water balloon.
A milk enzyme, Xanthine Oxidase (XO), is broken down during homogenization
along with the fat globules. When these particles are made smaller, they instantly
become a new set of puzzle pieces which are able to fit into places in your body
that they were never meant to fit. According to Dr. K. Oster, these tiny pieces
have no problem getting into your bloodstream where they are free to react
on your arterial walls. Due to their small size, they sneak through the intestinal
wall into the lymphatic system, and then into the bloodstream. When scratches
and lesions are created in the arterial walls, the body responds with a buildup of
cholesterol to protect the arteries from the onslaught.
In a study by Ross D.J. et al. where aortic tissues were compared, the
comparisons suggested that xanthine oxidase may be deposited gradually
with time, possibly initiating a pathologic reaction which culminates in plaque
formation or myocardial cellular damage.4 It has been shown that milk
antibodies are significantly elevated in the blood of male patients with heart
So you can see why milk homogenization is linked to the hardening of the
arteries and heart disease.

Ross, D.J., Ptaszynski, M., Oster, K.A. The presence of ectopic xanthine oxidase in atherosclerotic plaques and myocardial tissues Proceedings of the Society for Experimental Biology
and Medicine 144 (2), pp. 523-526 (1973)
Ross, D.J., Sharnick, S.V., Oster, K.A. Proceedings of the Society for Experimental Biology
and Medicine 163 (1), pp. 141-145 (1980)

Cleanse Phase



Vitamin D, added to milk to prevent rickets in children, has far reaching
consequences. It is manufactured in the skin when the suns UV rays shine on
the body. It is also potentially the most toxic vitamin, which could explain sun
stroke and fatigue after a day in the sun.
In the body, the most important job that falls on vitamin D is the regulation
of calcium metabolism. When much vitamin D is taken, such as the synthetic,
irradiated vitamin D found in milk, it may contribute to calcification of the
arteries, known as atherosclerosis, right from infancy.
Milk has 15 times the vitamin D usually found in milk, which may increase the
amount of calcium in circulation and account for why children already have
hardening of the arteries.

Other Ingredients in Your Milk

Cows milk contains a substantial amount of female hormones. Hormones such
as gonadotropins, thyroid-releasing hormones, ovarian steroids, and insulin-like
growth factor. Dairy actually accounts for 60-80% of estrogens consumed.6
Modern dairy farms milk their cows about 300 days a year. You may be surprised
to find out that dairy cows can only produce milk when they become pregnant something that may seem quite obvious to you now.
The hormone levels increase as the pregnancy nears full term. In the late
stages of pregnancy, milk contains up to 33 times as much of an estrogen
compound than milk from a non-pregnant cow. A study in Japan, milk was
found to contain 10 times more progesterone than raw milk from Mongolia. In
Mongolia, where traditional herding societies are the norm, cows are milked for
human consumption only 5 months of the year, and never in the later stages of
pregnancy.7 They go to great lengths to ensure hormone levels stay low.


Cleanse Phase August 13, 2008



What is Life Like for a Dairy Cow?

The modern dairy farm is run like a concentration camp. Dairy cows are
impregnated for the sole purpose of being milked for human consumption. The
brand new calves are taken away from their mothers within their first 24 hours of
life and are sentenced to life in a veal crate while the mothers are sent to work in
the milk line.
Cows are just as in love with their young as we are with ours. Imagine giving birth
to your baby, only to have her taken away a few hours after birth. You are able to
hear her cries, yet are chained up to a milking machine for hours and hours each
day. Now, how does that make you feel? We suppose its the same way it makes
us feel: terrible.


The commercials are just absurd. It does the body good does not even
remotely come CLOSE to the truth about dairy. The studies (not the ones
financed by the dairy industry) speak for themselves. It has been shown time
and time again that milk actually contributes to asthma, osteoporosis, kidney
problems, prostate cancer, and breast cancer, among other things. The list just
goes on and on. When you drink the bodily fluids of diseased animals, trouble
will loom not far away. Yet the dairy industry comes at us from all angles in many
forms, all guised as healthy foods.
Eighty percent of milk protein is casein, the same glue used to hold together
wood in furniture. It also holds the label onto a bottle of beer. Eat casein and you
produce histamines. Histamines result in mucus, which filling the bronchioles with
glue and makes breathing difficult. Robert Cohen speaks of a pizza victim:
With every organ acutely congested with mucus, unable to breathe, this woman
died with undigested cheese stayed in her stomach a full 15 hours after her meal.
Her body worked overtime to produce mucus and histamines which made her
choke to death!

Cleanse Phase



One case of a 59-year old man of Sri Lankan origin presented with a 26 year
history of severe muscle pain, fatigue, tachycardia (abnormally fast heartbeat),
irritable bowel symptoms, and ever-changing hypertension, with acute onset
of muscle-aches, dizziness, and tachycardia after staying at a farmhouse. He
required daily painkillers and his headaches occasionally came with blurred
vision and dizziness. A diagnosis of chronic fatigue syndrome was suggested. He
ate a Western diet, including milk.
Now, chronic fatigue and fibromyalgia diagnosis often come about when
doctors have no idea what is causing the distress. But there always is something
causing the distress, and the diet is a good place to start looking.
In this case, all symptoms improved after the simple exclusion of lactose from the
mans diet!8
Bone loss is accelerated by ingesting too much protein. How? Dairy protein
increases the production of acid in the blood, which the body neutralizes by
leaching calcium out of the bones. Calcium losses are increased by the use of
animal protein, salt, caffeine, tobacco, and by physical inactivity. In order to
absorb calcium, the body needs a balance of calcium to magnesium.cows milk
has calcium, but negligible magnesium; therefore, we do not absorb the calcium!
In Dr. T. Colin Campbells Protein Study, it was found that casein consistently
promoted cancer. Casein makes up 87% of cows milk protein!9
Period Cramps, etc:
Dairy products are associated with unbearable period cramps and heavy flow. I
(Amyobviously) should know! Before my dairy enlightenment, I had the WORST
period cramps in the history of period cramps. I remember a time, not so long
ago, when the first 2 days of every period was largely spent in bed curled up in
the fetus position. I was a Midol, Advil, and Excedrin junkie. It was normal for me
to go through a whole bottle of pills per period! Now, it is just the opposite. No
pills, and no pain.

S.B. Matthews, A.K. Campbell. When Sugar Is Not So Sweet. The Lancet Volume: 355,
Issue: 9212 April 15, 2000 pp. 1330.
T. Colin Campbell, Protein Study

Cleanse Phase



Rheumatoid Arthritis:
This type of joint pain can be a symptom of a food allergy, and dietary change
sometimes has a profound effect. Dairy products, the most common food allergen,
are one likely candidate as a contributing causative factor. Avoid all dairy products,
and see for yourself! We would recommend 6 months just to get the full benefit,
but some people have found complete remission within as little as 3 weeks!
Sinus Congestion:
If you go to doctor a few times a year with the complaint of mucus and nasal
congestion, you will receive steroid spray. This will go on for the rest of your
life, unless you change your diet! After starting nutrition school, I (Amy) cut
all dairy out of my diet, and in one week my sinus symptoms were severely
diminished. This is when I asked my mom if I had ear infections as a child, and
the answer was all the time, even when you were a baby! Dairy allergies are the
leading cause of chronic ear infections in children. Yet another example of how
downright ignorant doctors are of nutritionif you have a child with recurrent ear
infections, cut out the dairy! And get a new doctor who knows his/her nutrition!
Testicular and Prostate Cancer:
One study compared diet and cancer rates in 42 countries showed that the
consumption of cheese is highly correlated with higher incidence of testicular
cancer among men ages 20 to 39.10 Not surprisingly, the highest rates of cancer
were in places like Switzerland and Denmark, where the consumption of dairy
is the highest. Rates were lowest in Algeria and other countries where dairy is
rarely consumed. The same study found milk to be the most closely correlated
the incidence of prostate cancer with cheese, meat and coffee lending the
cancer a helping hand.
There is a consistent relationship between type I diabetes in either cows milk
or diminished breast-feeding. Patients who had type I diabetes were more likely
to have been breast-fed for less than 3 months and to have been exposed to
cows milk before 4 months. Early exposure to cows milk may increase the risk
of developing type I diabetes by 1.5 times.11 In our holistic nutrition school, we
were taught that babies should not be fed cows milk for the first year of life due
to the possibility of developing cows milk allergy. Right away, we questioned this
logic. Why give them cows milk at all then? The body obviously rejects it.
Ganmaa, D. Incidence and mortality of testicular and prostatic cancers in relation to
world dietary practices. International Journal of Cancer 98 (2), pp. 262-267 (2002).
Gerstein, H.C. Diabetes Care 17 (1), pp. 13-19 (1994).

Cleanse Phase



Fertility Problems:
In some cases, fertility problems may simply stem from the fallopian tubes being
blocked by mucus. When dairy products are removed from the body, conception
is made possible.
Calcium Deposits:
There is a lot of misinformation out there on this topic, as there are with most
of these topics! Some articles we have come across even include insane
statements like Most sufferers ask if they should change their diet in order to
lessen calcium intake. This can be possible, but it is not recommended as a form
of treatment.12
If the diet doesnt influence the body, then what the hell are we made of anyway?
The first thing we would recommend to people who suffer from abnormal
calcification in the body is that they stop eating any form of dairy products
whatsoever. No cream, milk, cake, ice cream, etc. and then we would assess the
situation and go from there. Although, the removal of dairy from the diet may
just stop and reverse the problem right there, and no other steps may need to be
taken at all. And an additional bonus: more energy than youve ever experienced!

12 August 13, 2008

Cleanse Phase




Protein is essential for growth and tissue repair and replacement. It is not
necessary for energy or increased activity, as carbohydrates are our primary
source of fuel. This may come as a shock to most, so let us put this in
perspective for you.
Protein needs are highest when growth is fastest, so lets look at a period of
growth where our protein needs may be the greatest: infancy! Breast milk,
our first source of food, is low in protein compared to other sources of protein
such as cows milk. This is because we were designed to grow slowly. It takes an
average of 180 days for human infants to double their birth weight. Breast milk
composition changes daily, but on average contains 9% of calories from protein.
On average, you only need 0.8g of protein per kilogram of bodyweight. So if you
weigh 180 lbs (or 82kg) you would only need 66 grams of protein per day. Thats
not much.
Too much animal protein leaves an acidic ash once metabolized. What this
means is that it deposits more protein and phosphorus than the alkalizing
minerals magnesium, calcium, and potassium. This is known as PRAL or the
Potential Renal Acid Load.
We now know that part of the problem with too much animal protein intake is
one of acidosis. Too much acidity in the blood can damage the arterial walls and
tax your bodys buffering system.
For instance, calcium is used to buffer excess acid in the blood and therefore is
leached from the bones. High protein diets can thus predispose you to weaker
bones among other things.
Were not saying that you have to give up meat indefinitely. But we are
suggesting that you exclude it during the 14-day Cleanse Phase so you can feel
the difference.
Animal protein is not a cleansing food source. Due to its toughness it can be
difficult to digest and sit in the digestive tract for many hours (or days) where it
begins to putrefy in your intestines.

Cleanse Phase



The human intestines are long and winding, while a carnivores intestines are
short and able to accommodate a diet high in fiber-less meat which will pass
right through. Too much animal protein in your diet can leave you constipated
and feeling ill due to toxic buildup! Meat is also high in arachadonic acid, which
promotes inflammation the common ingredient to all disease.
Excessive protein intake has also been associated with kidney and liver
malfunction, dehydration, cancer, heart disease, and premature aging. Sufficient
water intake is needed to flush out the excess nitrogen obtained in a diet high in
meat and animal products and most people are eating too much meat and not
getting enough water!
There are plenty arguments for and against the consumption of meat, but no
matter what the research says, you must do what you feel is right for you. One
thing we do know is that no one needs to eat a 16-ounce steak in one sitting!
We realize that not everyone on this cleanse is at the same point in his/her
healing journey. We also agree that while some people function optimally on a
vegetarian diet, there are some people who may actually need to eat meat.
So, our compromise is this during the Cleanse Phase (the first 14 days) commit
to a plant-powered diet. After that, you may add a few ounces of meat (2-3
ounces) to your diet 2-3 times per week if desired. It should be a side dish
never the main event on your plate.
This cleanse is about experimenting. We want for you to get to know your body
and its signals, and for you to discover your best life ever. So experiment! And,
like everything else you eat, please pay attention to how you feel before and
If you choose to eat meat after the 14 days, keep mindful when choosing its
source. Avoid commercially produced meat full of hormones, antibiotics, and
other additives. Its no wonder that children are reaching puberty far earlier these
days when you account for all of the hormones they receive in meat and dairy
Opt for organically raised, free-range meat, and avoid pork altogether. Pigs will
eat anything and everything which means you have no idea what kind of filth
they may have been fed to fatten them up so your dinner may have once
been a very sick animal with any number of infections. Plus, since your genetic
makeup is very similar to the pig, whatever can make a pig sick will most likely
make you sick too!

Cleanse Phase



Almost all fish these days are contaminated with mercury, PCBs or DDT. Small
fish are safer to eat than larger fish, as these poisons are concentrated in fish
further up the food chain. This means small fish like anchovies and sardines are
your best bet for non-contamination. If you feel you need fish in your diet after
the cleanse, opt for smaller fish which are less likely to be contaminated. Try
Summer Flounder, Croaker, Tilapia, Wild Pacific Salmon, and Haddock in addition
to Sardines and Anchovies.
The safest way to get your omega 3 these days is actually through fish oil, cod
liver oil, or krill oil. These oils are the one and only animal recommendation that
we are going to make. These oils are tested for contaminants and are a fantastic
way to get your good fats without having to go through the cooking process
which damages healthy fats! We use a pharmaceutical brand of fish oil in our
house, but there are many good brands out there.

Cleanse Phase




In a frenzy to replace cows milk, you may have done what we did: hail soy milk
as the be all and end all! No more hormones, no more pasteurized cow pus
entering our bodies! The hard truth is that people who avoid milk and animal
products may be overdoing the soy, getting into a nutritional deficit, and
endangering their health.
Soy has become so prevalent in our food supply that it has become one of the
top allergenic foods. Many vegetarians fear a lack of protein and over consume
soy products to make up for this perceived shortcoming. However, if you are
eating fresh greens, you dont have to worry about getting enough protein, as
they are full of amino acids the building blocks of protein!
Soybeans, if consumed fresh once and awhile are just fine. The problems arise
when soybeans are heavily processed, and their fragile proteins are destroyed.
Products like soy milk are processed at such high temperatures that soy protein
is denatured and unrecognized by the body. Since the body mounts a defense
against alien molecules, the body will eventually mount an allergic response to
Even if soy had good quality protein, your body would not be able to digest
or absorb it because soy contains potent enzyme inhibitors. These inhibitors
specifically block the action of trypsin which is unable to break down the
inhibitors. The result is significant stress on the organs of digestion.
I find the following scenario quite entertaining: soy undergoes high temperature
processing in a bid to remove trypsin inhibitors, which only serves to destroy
other proteins, which in turn makes the proteins ineffectual in the body anyway!
Yet another downfall of soy is its isoflavone content. Isoflavones suppress thyroid
function and act like hormonal drugs. They inhibit thyroid peridoxidase which
makes T3 and T4. A sluggish thyroid condition known as hypothyroidism can
be brought on by heavy soy consumption and enlargement of the thyroid gland
may occur as it tries to compensate for its inadequacy.

Cleanse Phase



Soy blocks the absorption of key minerals calcium, magnesium, copper, zinc,
and iron. Phytic acid, found in the bran of soy, blocks the absorption of these
minerals in the intestines. The soybean has one of the highest phytate levels of
any grain, and even long, slow cooking cannot reduce them.
This is why ancient Chinese cultures only ate soy after long periods of
fermentation. Fermented forms of soy include tempeh, miso, and natto, and are
traditionally eaten in very small quantities like condiments, and are definitely not
the main event in a meal.
So, if you eat soy milk on your cereal, a tofu burger at lunch, and a stir-fry with
chicken flavoured tofu for dinner, youre well on your way to a suppressed
thyroid, compromised metabolism, fatigue, and moodiness.
Youre also going to be low in important alkalizing minerals, which will make
your bodys chemistry tilt toward acidity and increase the possibility of disease
ravaging your body. Dont forget that youll also likely be deficient in protein
which will further decrease your energy and increase the amount of time youll
need to recover from sickness and intense work outs.

Cleanse Phase




Sugar is one of the most addictive street drugs known to man. The average
person in North America consumes 150 lbs of refined sugar per year! This is
astronomical in contrast to the 5 lbs per year consumed by the average person
at the turn of the 20th century.
Sugar, especially in its refined state, has many detrimental effects on the body.
First and foremost, it is highly acid-forming. This means that sugar consumption
throws off your pH balance so that your blood and other important become
more acidic. The more acidic your body becomes, the greater the likelihood for
disease to flourish.
Arthritis, asthma, headaches, psoriasis, cancer, stomach gas, intestinal gas,
osteoporosis, heart disease, weight gain, PMS, candidiasis, tooth decay, multiple
sclerosis, inflammatory bowel disease, cancer sores, cataracts, gallstones, kidney
stones, and cystic fibrosis are all diseases and conditions that are negatively
affected by the intake of sugar.
Exclusion of sugar from the diet can improve these and many other conditions
markedly. In many cases, a sugarless diet can eradicate the suffering altogether
when combined with a well balanced diet.
But as you may already know, getting sugar out of your diet is not an easy task,
and only by having tons of support can you be sure of your success!
Refined sugar is one of the worst poisons you can put into your body. The
consumption of sugar suppresses the immune system almost instantly, lowering
the bodys natural defenses and making it less capable of fighting harmful
In total, the consumption of sugar lowers your immune function by roughly
4 hours, with the lowest immune functioning occurring 2 hours after sugar
consumption. So if you find yourself getting sick after the holidays, you know
exactly why! By comparison, when starches (complex carbohydrates) are
consumed, your immune functioning actually heightens for some time before
falling back down to normal.

Cleanse Phase



Sugar - The Drug and Fat Promoter

When you consume sugar, insulin is released from the pancreas, causing the cells
to take up glucose from the blood and store it in the liver and muscle. A diet
that includes sugar goes hand in hand with mood swings. When blood sugar is
abnormally high, as it is when sugar is ingested, the sugar acts like a drug, and
you become elated.
But once insulin packs the sugar away into the cells, your mood will sour and the
brain signals that more sugar is needed to regain the high. This is exactly when
you find yourself reaching for a chocolate bar or another sugary treat. When a
sugar-free diet is consumed, you will find your moods are even throughout the
day, and your body will actually tap into fat as a source of fuel, a process that
stops the second you eat something sugary. Since toxins are stored in fat, this is
something you want to get rid of!

Sugar = Acid
Sugar is also highly acidic. It upsets the acid-alkaline balance in a way that
promotes disease. In order to live your best life, youve got to increase alkaline
foods (think green vegetables!) and decrease acidic (think processed) foods!
And remember, just because a sweetener may be natural does not mean it is
good for you. So while the likes of maple syrup and agave are better choices
than white sugar, it is still a good idea to steer clear of them as much as possible.
Excessive sugar consumption throws the bodys pH levels out of balance. The
sugar, and the acidity that it creates, provides an internal environment that is ripe
for the overgrowth of dangerous yeasts, fungi, and bacteria - ultimately making it
much harder to lose weight and maintain optimal health.
In turn, these pathogens feed on the sugar, multiply, and expel toxic wastes that
make us feel and look even worse. Because these critters feed on sugar, our
body begins to crave more sugar in the form of sweets, breads, pastas, and so
forth. We end up feeding these microorganisms and fuel their growth and place
further toxic acid into our body.

Cleanse Phase



As this vicious cycle continues not only do we feed these toxin-producing

microorganisms but we also intake huge amounts of calorie-rich, nutrient
void, sugar-laden foods. Over time, an excess intake of calories through sugar
obviously leads to weight gain (considering everything else remains equal).
The other aspect of sugar that increases toxicity is the fact that as we fuel more
and more microorganisms, the toxins they expel create more acid in our blood
and pose added stress on our liver.
Since excess acid in the blood will eventually be stored in fat cells, it is futile to
further acidify your body if you want to lose weight. Only once you rid your body
of excess acid and restore its proper pH balance will you be able to shed excess
fat. If fat isnt needed to store acid, then it can more readily be metabolized.
Similarly, if your liver becomes stressed and compromised as a result of having
to filter tons of toxins floating through your blood, your weight loss attempts will
be in vain. This is because the liver is not only the bodys major filter but it also
regulates sugar and fat metabolism.
If your liver is not functioning properly then its ability to metabolize sugar and
fats will also be compromised. Elevated blood sugar and blood lipid levels are
usually the result.

Sugar as a Processed Food Ingredient!

Its not just the refined table sugar that is the problem. In fact, the majority of
our sugar intake comes from hidden and unexpected sources such as processed
and packaged foods. Sugar is used as an additive in foods ranging from meat to
ketchup to salt. In packaged foods sugar can take the form of glucose, dextrose,
sucrose, or the ever-present high-fructose corn syrup.
The manner in which sugar is processed exacerbates the problem. More than 60
chemicals are used in the processing of natural sugarcanes thick beige stalks
into the fine, white granular table sugar that were all to familiar with. Many of
these chemicals, including bleaches and deodorizes, are still present in the final
At same time, the naturally occurring minerals and vitamins in the sugarcane
plant are completely removed. One such mineral is chromium.

Cleanse Phase



Chromium is a critical player in the bodys ability to uptake sugar from the blood
and into the cells. The fact that chromium is not present in refined sugar poses
a problem for sugar uptake and metabolism, which imposes further stress on
the bodys energy metabolism regulation. This is one of the reasons why refined
sugar causes a rapid spike and then crash in blood sugar levels.

Sugar Upsets the Mineral Balance in Your Body

There are so many reasons that sugar is bad news that its impossible to go
through all of them right now. But one reason we will hit on is the fact that sugar
can single-handedly upset the mineral balance in your body.
Sugar upsets the bodys chemistry. Sugar consumption increases the rate at
which you excrete calcium. And since there is no calcium in the sugar you are
eating, your body must forfeit its own calcium reserves, like those of your bones
and tissues in order to process the sugar. So eating sugar on a regular basis
(every day) can lead to porous bones and therefore osteoporosis, among other
things! The easiest way to combat calcium depletion is to remove sugar from
your diet completely.
Minerals in the body will only work in relation to other minerals in the body. So
if you do not have enough calcium, and decide to take a calcium supplement,
your body will not be able to utilize all of the calcium since you do not have
the corresponding amount of phosphorus the body needs for balance. Many
scientific studies have verified these claims.
Overall, sugar provides no real nutritional value, while wreaking havoc on your
blood sugar levels (promoting diabetes and weight gain) and leading to excess
caloric consumption. It suppresses the immune system, disrupts normal mineral
relationships, compromises the health of your vital organs, and keeps your body
incredibly toxic.
Eating even one teaspoon of sugar has the ability to weaken your immune
system for up to 6 hours. A weak immune system can make you susceptible to
everything from the common cold to cancer. If you eat a lot of sugar, our bet is
that you are sick pretty often and had a lot of cavities as a child.

Cleanse Phase



Sugar has been refined and does not possess any nutrients what-so-ever just
empty calories. This means that the minerals needed to process the sugar in
your body are not present, and chromium, magnesium, cobalt, copper, zinc, and
manganese must be robbed from your body in order to process the sugar.
Sugar just did not exist in the days of early man, who subsisted on meat, nuts,
seeds, fruit, and vegetables, and since our genetic makeup is virtually identical to
man hundreds of thousands of years ago, our bodies simply arent built to deal
with the excess sugar that we are now eating.
Even if you are eating 100% fresh fruit, if you are eating too much of it, then you
are getting too much sugar. Fruits these days are bred to be the sweetest they
can be, and any food that has been genetically modified is a food that your body
will not recognize and have a hard time processing.

Cleanse Phase



What Problems are Caused by Sugar Consumption?

Sugar can suppress the immune

Sugar can be a risk factor in gall

bladder cancer.

Sugar can upset the bodys mineral


Sugar can increase fasting levels of


Sugar can cause hyperactivity,

anxiety, concentration difficulties,
and crankiness in children.

Sugar can produce and acidic


Sugar can cause drowsiness and

decreased activity in children.
Sugar can adversely affect childrens
school grades.
Sugar can produce a significant rise
in triglycerides.
Sugar contributes to a weakened
defense against bacterial infection.

Sugar can raise adrenaline levels in

Sugar malabsorption is common in
those with functional bowel disease.
Sugar can speed the aging process,
causing wrinkles and grey hair.
Sugar can lead to alcoholism.
Sugar can promote tooth decay.

Sugar can cause kidney damage.

Sugar can contribute to weight gain

and obesity.

Sugar can reduce helpful high

density lipoproteins (HDLs) [good

High intake of sugar increases the

risk of Crohns disease and ulcerative

Sugar can promote an elevation of

harmful low density lipoproteins
(LDLs) [bad cholesterol].

Sugar can cause a raw, inflamed

intestinal tract in persons with
gastric or duodenal ulcers.

Sugar may lead to chromium


Sugar can cause arthritis.

Sugar can cause copper deficiency.

Sugar interferes with absorption of
calcium and magnesium.
Sugar may lead to cancer of the
breast, ovaries, prostate, and rectum.
Sugar can cause colon cancer, with
an increased risk in women.

Cleanse Phase

Sugar can cause asthma.

Sugar can cause candidiasis
([systemic] yeast infection)
Sugar can lead to the formation of
Sugar can lead to the formation of
kidney stones.



What Problems are Caused by Sugar Consumption?

Sugar can lead to ischemic heart

Sugar can contribute to eczema in


Sugar can cause appendicitis.

Sugar can cause cardiovascular


Sugar can exacerbate the symptoms

of multiple sclerosis.
Sugar can indirectly cause

Sugar can impair the structure of

Sugar can cause cataracts.

Sugar can cause varicose veins.

Sugar can cause emphysema.

Sugar can elevate glucose and insulin

responses in oral contraception users.

Sugar can cause atherosclerosis.

Sugar can lead to periodontal

Sugar can contribute to

Sugar can cause free radical

formation in the bloodstream.
Sugar lowers the enzymes ability to

Sugar contributes to saliva acidity.

Sugar can cause loss of tissue

elasticity and function.

Sugar can cause a decrease in insulin


Sugar can cause liver cells to divide,

increasing the size of the liver.

Sugar leads to decreased glucose


Sugar can increase the amount of fat

in the liver.

Sugar can decrease growth hormone.

Sugar can increase kidney size and

produce pathological changes in the

Sugar can increase cholesterol.

Sugar can increase systolic blood
Sugar can change the structure of
protein, causing interference with
protein absorption.
Sugar causes food allergies.
Sugar can cause toxemia during

Sugar can overstress the pancreas,

causing damage.
Sugar can increase the bodys fluid
Sugar can cause constipation.
Sugar can cause myopia (nearsightedness).
Sugar can compromise the lining of
the capillaries.

Cleanse Phase



What Problems are Caused by Sugar Consumption?

Sugar can cause headaches,
including migraines.
Sugar can cause and increase in
delta, alpha, and theta brain waves,
which can alter the minds ability to
think clearly.
Sugar can cause depression.

Sugar can increase insulin responses

in those consuming high-sugar diets
compares to low-sugar diets.
Sugar increases bacterial
fermentation in the colon.
Sugar can cause hormonal

Source: Appleton, Nancy. Lick The Sugar Habit, 1996.

Cleanse Phase




The beverages that we suggest you drink during the Total Wellness Cleanse
are water, non-caffeinated herbal teas, and fresh pressed vegetable juices. If you
want your body to work naturally and acquire better health, you are going to
have to give up your Tim Hortons and Starbucks runs! Were pretty sure roasted
coffee beans do not exist in nature, and that drinking a tall glass of sugary,
creamy caffeine is not going to get your body in good working order. In fact it
does just the opposite!

Caffeine is a diuretic, which means that drinking coffee will dehydrate you. For
each cup of coffee you drink, you should drink 3 glasses of water just to make
up for fluid loss but remember - replacing the water loss doesnt make up for
drinking the cup of coffee in the first place! Caffeine plays havoc with blood
sugar levels, damages blood vessels, and increases your risk of heart disease and
Although green tea has many antioxidant benefits, it is also a source of caffeine,
which is why we recommend avoiding it for at least the 14 day cleanse period
to avoid any unnecessary stress on your adrenal glands. Herbal teas such as
peppermint, chamomile, and milk thistle, etc. are just fine and are actually
encouraged while cleansing.

If youve ever had a hang over, than you may guess that your body does not
want you to drink alcohol! While the sugar and grains that exist in alcohol are
enough to upset your blood sugar levels, the alcohol itself crosses the blood
brain barrier, intoxicating the brain and making simple actions like walking and
tying your shoes difficult!
Alcohol also compromises the liver since alcohol must go through the liver to be
metabolized and then removed from the body.

Cleanse Phase



Sports and Energy Drinks

These drinks are loaded with sugar, artificial colours, and the energy drinks can
have up to 300mg of caffeine in a single serving an amount you may consume
if you drink 5 cups of coffee at once! The scariest thing is the fact that your 10
year old child can buy these drinks!

Cleanse Phase




Peanuts are often heavily contaminated with a mold named aspergillus. This
mold gives off a known carcinogen aflatoxin. It is cancer causing in both
animals and humans. Generally, it is not visible to the naked eye, and the longer
nuts sit around, the more time they have to grow mold. Aflatoxin is almost
always present in peanut products; its just a matter of how much.
Aspergillus mold is everywhere in our environment, but the highest
concentrations are found in peanuts and corn. If you limit your peanut and corn
intake, youll be better off than those who eat them every day, but the best off
will be those who steer clear of them altogether.
Furthermore, both peanuts and corn on the top 7 list of the most allergenic
foods. You might be sensitive to either one (or both) and not even know it.
Avoiding corn and peanuts seems like an easy task, but almost every processed
food will have corn listed as an ingredient in one form or another, yet another
reason to avoid processed foods, if, in fact, you need another reason to avoid

Cleanse Phase




High amounts of animal fat, rancid oils or trans-fats will destroy your body and
your health. They are not metabolically active, are easily stored as fat in the body
and thus have no place in your diet!
Trans-fats are especially detrimental to your health. Trans-fats are fats that
have been molecularly altered, usually by adding a hydrogen ion through
hydrogenation. It is important to remember that these fats do not naturally occur
in nature, so your body has no idea how to process them. Trans-fats increase
blood cholesterol and LDL cholesterol (bad cholesterol). They have been linked
to greater risk in the development of cardiovascular disease, cancer, and other
degenerative diseases.
Fats are needed to build cell membranes. When trans-fatty acids are assimilated
into the cell membrane the cell begins to lose control over which substances
enter the cell. Salt, carcinogens, damaging free radicals, and chemicals begin to
accumulate inside the cell. The cell then becomes more susceptible to ultra-violet
radiation, cancer, and other damaging forces. All research that shows the
association between disease and fats has been conducted using cooked fats and
not raw plant fats!
So please stay away from:
Canola oil
Soybean oil
Cottonseed oil
Saturated fat from meat

Cleanse Phase




If you want to get the most out of the Total Wellness Cleanse, you will need
to choose to forgo grains for awhile, or at least limit your intake of them for
a period of time. We support a grain-less diet, however, we realize that not
everyone is at the same point in their diet and lifestyle, considering the high
amount of grain products most of us were raised on; therefore we thought it
best to arm you with the knowledge you need to decide for yourself whether or
not to include grains in your diet.
Grains stimulate the growth of yeast, fungi and mold. They are often harvested
and then stored in large silos where they will ferment and mold within ninety
days if not consumed.
Most grains contain gluten, a protein that has been long known to create
digestive upset. Grains that contain gluten are oats, rye, barley, and wheat. Grains
that do not contain gluten are quinoa, millet, brown rice, and buckwheat.
Gluten is a protein in these grains that acts like glue in the body. It literally coats
the lining of the intestines, impairing proper nutrients absorption and irritating
the digestive and intestinal tract.
All grains, gluten-containing or not, should be soaked before they are used to
neutralize some of the phytates and disarm the gluten they contain.
All grains contain phytic acid in the bran of the grain. Phytic acid is a known
mineral blocker of calcium, magnesium, copper, iron, and zinc, so even though
you may think you are eating a healthful, whole grain meal, your body may not
actually be able to obtain the nutrients since the phytic acid will bind them and
make them unavailable to the body.
Phytic acid can actually be broken down by the sprouting process, which
means that once grains are sprouted, your body will be able to absorb these
minerals. Sprouting has been said to rid the grain of its gluten. And gluten is one
of the constituents of grains to which some people with digestive issues have

Cleanse Phase



Have you actually paid attention to how you feel after a meal heavy in grain
products - a croissant, a rice dish, toast? Were sure that most people have no
idea how their foods affect them, but when you pay attention, you may realize
that eating these foods makes you feel bloated, depressed, sleepy, fatigued, and/
or unable to concentrate.
What about sprouted grains you ask? While sprouting grains takes away
the phytates and leave the nutrients more or less available for your body to
assimilate, some health professionals maintain that they are still concentrated
carbohydrates which can still make you overweight, leave you with low blood
sugar, and increase your triglyceride levels to some extent.
Our position is this: if you want to eat grains, it is best to eat them sprouted.
At the very least, you will decrease the phytic acid and maintain the enzyme
content, both of which make grains more digestible.
Grains and grain products, along with sugars and potatoes occupy a far larger
percentage of the typical diet than they should. In general, people are consuming
far too much bread, pasta, cereal, and pastries. Add to this the amount of sugar,
potatoes, and corn, in the diet and youve pretty much accounted for almost
100% of what people are eating these days a frightening reality.
While most grain products consumed are refined and processed, you see, simply
moving to whole grains may not actually be the answer when it comes to your
health. Since the body can only process a certain amount of carbohydrates at a
time, eating grains and high carbohydrate meals means that the excess will be
stored straight away in the fat cells.
What this means if you are overweight, is that you are almost certainly overdoing
it on the carbohydrates, and where this is the case, it usually means you are
underdoing the vegetables! So limit the intake of grains and grain products,
add more veggies, and you will markedly improve your health!

Cleanse Phase