12 Day Detox PDF

All
Natural
12 Day
Cleanse
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The Health Coach Group

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Copyright 2013 All Rights Reserved
Welcome 1
During the next 12 days you will be making changes in your lifestyle that will be a little bit
uncomfortable.
The purpose of this program is to move toward a healthier lifestyle, not necessarily to turn
your whole life upside down and shake it around. Be kind to yourself.
You will be adding things in as you subtract something out.
In the next 12 days, you will be going through a detoxification that includes body, mind
and soul. Give it all you have and you will experience a sense of inner cleansing you
never thought possible. Do not feel alone. We will be there for you every step of the
way.

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Meet Jodie 1
I have been interested in food and nutrition
since my early teens. Inspired by creative and
Jodie Cope
new flavors, I have always loved sharing what I
Acupuncture
discover. Over the past 2 decades I have felt www.jodiecope.com
compelled to take food and nutrition to a new www.gutintuition.com
level. Upon graduating from the University of 218-428-1893
MN Duluth, I expanded my knowledge in jodiecope@gmail.com
healthcare by completing a Master Degree in
Acupuncture. One of the main areas of
medicine in Traditional Healing is through food.
After practicing Acupuncture and Chinese
Nutrition I decided to again build upon my
knowledge base and become a Health Coach
through the Institute of Integrative Nutrition. I
hope you enjoy the culmination of years of
passion for food, health and happiness!

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Welcome 1
This program cannot be construed as a recommendation of medical treatment or
medication. It is not professed to be physical or medical treatment nor is any such claim
made. There are no medical recommendations or claims for the 12 Day Detox program or
for any of the vitamin or mineral regimens described in this program.
No individual should undertake the 12 Day Detox program or any of its regimens without
first consulting and obtaining the informed approval of a licensed medical practitioner. The
author makes no warranties or representation as to the effectiveness of the 12 Day
Detox.

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12 Day Detox 1
1. Introduction and Meal Plans
2. Shopping List
3. Journaling
4. Goal Setting
5. Visualization
6. Healthy Grocery Shopping
7. Lemon Water
8. Lessons in inflammation
9. Exercise
10. Dry Brushing
11. Sunshine / Juicing vs Blending
12. Sugar
BONUS * 30 minute phone meeting to figure out what to do post-detox.

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Necessary Changes 1
Do Don’t
• Stevia • Sugar, sugar substitutes
• Greens • Gluten
• Fruits and Vegetables • Caffeine
• Water • Dairy
• Lemon • Eggs
• Vitamins • Meat
• Legumes – take these out for days 8 and 9 • Processed foods
• Nuts – take these out for days 4-9 • Preservatives and artificial colors
• Seeds • Soda
• Herbal teas • Alcohol
• Quinoa, Buckwheat, Rice, Amaranth • Nicotine
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Prepare Your Kitchen 1
You can get pretty fancy if you want, but it isn’t necessary. You will be receiving a grocery list for a pantry to be well
stocked. You should subtract anything that doesn’t appeal to you or that you think will not get used….but, please keep
an open mind.
The better your pantry is stocked, the more prepared you are to throw together a last minute meal.
You could go out and get a fancy juicer, blender, dehydrator…The truth is, you can get by with a good knife.
The one thing that you do want is lots of fresh fruits, vegetables and herbs. You will want to buy foods that have not
been grown with pesticides and fertilizers because we don’t want to be adding more toxins into your body.
Glass jars, containers, cups and bowls are preferred over plastic.
The Health Coach Group 2012

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Copyright All Rights Reserved
Grocery list
Fruits – fresh or frozen Vegetables Greens

Bananas Carrots Kale
Strawberries Celery Spinach
Blueberries Jicama Spring Greens
Raspberries Cucumbers Bok Choy
Watermelon Red, Yellow or Orange peppers Nappa Cabbage
Limes Broccoli Arugula
Pineapple Cauliflower (any green besides iceberg!)
Mango Garlic Bulb (or ready peeled)
Apples Tomato
Pears Zucchini
Citrus Beets
Corn
*Any fruit can be added in for a snack Avocado
or in a recipe Sweet Potatoes
Dried
Golden berries
Gogi Berries
Mulberries
Currants

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Nuts and Seeds Oils Legumes and Grains
Chia Seeds Olive Oil French Lentils
Ground Flax Seeds (Bob’s Coconut Oil Brown Lentils
Red Mill) Toasted Sesame Oil Red Lentils
Pepitas – Raw pumpkin
Mung Beans
seeds
Black Sesame Seeds
Quinoa
(order online) Vinegars Brown Rice
Raw Sunflower Seeds Rice Vinegar White Rice
Balsamic Vinegar Black Rice
Raw Almonds Red Wine Vinegar Wild Rice
Raw Cashews
Raw Walnuts

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Herbs and Spices Misc
Mint leaves Coconut Flakes
Parsley Cocoa Powder
Chives Cacao Nibs
Cilantro Dates – whole if possible
Dill Almond Butter – only for apple dip
Basil – fresh and dried Sea Salt
Brewers/Nutritional Yeast
Nori Sushi Wrap Sheets
Fennel- ground Honey
Coriander- ground Fermented Sauer Kraut or KimChi
Turmeric- ground Dijon Mustard
Oregano - dried Super Greens (I use Amazing
Ground Cumin Grass)
Ground Mustard Maca root powder
Onion Powder or Flakes Hemp seeds or powder
Ginger- fresh and ground Veg. Bouillon cubes (Rapunzel
Chili powder brand is great)
Herbamare

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Ideas for Meals 1
The next couple slides outline an example of meals during cleanse. Feel free to mix and match to suite your personal
tastes.
The shopping list includes items needed for suggested meals containing salads, snacks, soups, smoothies and some
desserts. If you choose to forgo a certain recipe, you do not need to purchase the ingredients listed on the pre-cleanse
shopping list that are exclusive to that recipe.
The meal ideas are for your convenience to simplify your cleansing experience. If you have some tried and true recipes
that fit within the guidelines of the cleanse feel free to prepare those (and share the recipes with the group too!)
Keep in mind that you have the freedom to adjust the meals as you would like, if you replace meal items be sure to
keep to the basic cleansing foods to receive the maximum benefit of cleansing.

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Ideas for Meals 1
Fill in the blanks with your choices for lunch, supper, and snacks and you will be way ahead of the gam
Stick this on your fridge.
Breakfast Lunch Smoothie Supper Snacks
Day 1 Lemon Water Lemon Water

Smoothie Smoothie

Smoothie Smoothie

Smoothie Smoothie

Smoothie Smoothie

Smoothie Smoothie

Smoothie Smoothie

Smoothie Smoothie

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Ideas for Meals 1
Breakfast Lunch Smoothie Supper Snacks
Smoothie Smoothie

Smoothie Smoothie

Smoothie Smoothie

Smoothie Smoothie

Smoothie Smoothie

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Alternate Meal Plan 1
For those of you who are pretty reliant on animal products for your daily meals:
Keep in mind I have had some serious carnivores on this detox and they have
somehow survived without meat the whole time!
Day 1-3 ~ include organic chicken or salmon for one meal
Days 4-7 ~ no animal products
Days 8-12 ~ add organic fish or chicken in for one meal

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Seasonal 1
Eating seasonally is easier when you “eat local”. Eating clean and organic is easier when you eat local.
There are a lot of reasons to eat seasonally.
1. Cost’s less. When you eat seasonally, you eat when there is an abundance. When it is in more demand
with less supply, it will be more expensive.
2. Tastes better. Food that is not in season is grown in a hothouse or it is brought in from different parts of
the world. It doesn’t ripen the same or taste as good.
3. More nutrients. The foods that travel less will not lose as many nutrients.
It is almost impossible for most climates to buy local all the time.
• Best: grow it yourself
• Next: local Farmer’s Markets or CSA’s (Community Supported Agriculture).
• When all else fails: Choose what is in season someplace else.

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Journal 1
Here is an idea generator for you. Journal or just ponder over what these things mean to you.
Check back in with yourself as the experience moves along.
• home made food • prayer/meditation

• mindful eating • meaningful connections
• reduce one food • loving work
• tongue scraper
• Laughter
• dry skin brush
• Touch
• conscious breathing
• alone time
• fresh air and sunshine
• physical activity • visualization of future
• quality sleep

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2

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Caffeine 2
1. Cardiovascular Problems
Caffeine increases heart rate, elevates blood pressure and can contribute to the development of heart disease. Drinking
both decaf and regular coffee may increase cholesterol and homocysteine, the biochemical that science has linked to
increased risk for heart attack. Caffeine is also linked to coronary vasospasms, which cause 20% of all fatal heart
attacks, that kill otherwise perfectly healthy people.
2. Stress
Caffeine stimulates the excretion of stress hormones, which can produce increased levels of anxiety, irritability,
muscular tension and pain, indigestion, insomnia and decreased immunity. Increased levels of stress can keep you
from making healthy responses to normal daily stress.
3. Emotional Disturbances
Anxiety and irritability are hallmark mood disturbances associated with caffeine consumption, but equally important are
depression and attention disorders. Depression may occur as part of the letdown after the stimulant effects of caffeine
wear off. It may also appear during the recovery period after quitting caffeine while the brain's chemistry is readjusted.
Rather than increasing mental activity, caffeine actually decreases blood flow to the brain by as much as 30% and
negatively affects memory and mental performance.
4. Blood Sugar Swings

Diabetics and hypoglycemics should avoid caffeine. Caffeine stimulates a temporary surge in blood sugar followed by
an overproduction of insulin, which causes a blood sugar crash within hours. This rollercoaster causes weight gain
since insulin's message to the body is to store excess sugar as fat.

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Caffeine 2
5. Gastrointestinal Problems
Many people experience a burning sensation in their stomach after drinking coffee because coffee increases the
secretion of hydrochloric acid, which leads to an increased risk for ulcers. Coffee, including decaf, reduces pressure on
the valve between the esophagus and the stomach so that the highly acidic contents of the stomach pass up to the
esophagus, which can lead to heartburn and gastro-esophageal reflux disease.
6. Nutritional Deficiencies
Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium,
iron, and trace minerals.
7. Male Health Problems

Milton Krisiloff, MD, has found that in the majority of cases, men can significantly reduce their risk for urinary and
prostate problems by making dietary changes, which include eliminating coffee and caffeine.
8. Female Health Problems

Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight and menopausal
problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly
at risk since they tend to have a decreased ability to detoxify caffeine.

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Caffeine 2
9. Aging
Many people find that in their 40s, they can no longer tolerate the same level of caffeine consumption they could in their
20s and 30s. Production of DHEA, melatonin and other vital hormones decline with age, but caffeine speeds up that
process. Caffeine dehydrates the body and contributes to aging of the skin and kidneys. It has been shown to inhibit
DNA repair and slow the ability of the liver to detoxify foreign toxins.
10. Adrenal Exhaustion
Caffeine consumption leads to eventual adrenal exhaustion, which can leave you vulnerable to a variety of health
disorders related to inflammation and fatigue.
Adapted from Caffeine Blues: Wake Up to the Hidden Dangers of America's #1 Drug by Stephen Cherniske.

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Expect Symptoms 3
It is normal to experience uncomfortable symptoms of your
body cleansing itself. Some of these symptoms may
include:
• headaches • difficulty sleeping
• lethargy • weakness
• temporary muscle aches • cravings
• mucus or other discharge • nausea
• a coated, pasty tongue • constipation
• flu-like symptoms • diarrhea
• irritability • gas

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Relief from Symptoms
Your body may be suppressing symptoms and the steps you take during the next 12 days may
bring them to the surface. It might seem like you are really sick, but it is important that you
continue on with the cleansing food and drink that allows you to detox.
Here is the hard part, don’t be tempted to take pain medicine that will alleviate or mask the
symptoms. Allow yourself a little time to be kind to yourself.
If you are very uncomfortable, eat easily digestible healthy food that slows the process down.
Raw nuts, sunflower seeds or avocado could help.
When you have spent some time detoxing and are on the other side of this discomfort, you will
glow from the inside out, your body will be clean and detoxified of chemicals and toxins. Don’t be
tempted to go back to eating processed foods. You will just start clogging yourself up again.

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Goal Setting 4
When setting goals, the first thing is to be sure that you picture them correctly. To do this, your goal must be:
Specific –Measurable –Attainable -Rewarding- Timed
Example: Starting now, I will eat only foods I am not allergic to for the rest of my life and I will feel healthy and well.
The more control you have over a goal the better chance you have of attaining it. So, if you set the goal by the performance of the
action rather than the outcome, you will be happier.
There are several steps in goal setting:
1. Become aware of a need.
2. Envision the outcome.
3. Set the intention.
4. Focus on the goal.
5. Take action to achieve the goal.
6. Have faith that if you set the intention, focus and take action, you will reach your goal or the outcome that is best.
Example:
1. I want to feel better and I know I am allergic to foods.
2. I see myself breathing better, with energy, strength and I avoid illnesses because of my strong immune system.
3. I will no longer eat foods that I am allergic to and only eat foods that nourish me.
4. I focus on what is necessary to reach that goal…I list what I can and can’t eat and eliminate thought of deprivation, I focus
on whatever it takes to feel energy, strength and immunity.
5. I take action by grocery shopping, food preparation, eating what I should and learning what I need to know.
6. I believe that if I do what I set out to do, I am going to feel better.

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Visualization 5
Visualize the outcome by:
• Create a vision board
• Create an affirmation that changes the “self talk”
• Close your eyes and see yourself, your circumstances or your performance as you would like it to be
• Tell yourself or someone else “the story” of how it will be
It is important that you visualize often and consistently. You also need to believe that it is possible, that is why setting
attainable goals with faith is important. Visualization needs to be detailed. A vision board can allow someone who is
more visually oriented to visualize an outcome successfully. The clearer you draw the picture, the more precisely you
see it.

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Grocery Shopping 6
Most and Least Contaminated Produce
Many people can’t afford to buy all organic all the time, but you don’t have to buy all organic produce to reduce your
risk for chemical contamination. This list from the Environmental Working Group, tells you which fruits and vegetables
contain the most chemicals, and which ones are least contaminated. Use it when shopping, to help make the best
choices for you and your family – even if you can’t buy entirely organic foods. Source: Environmental Working Group,
.12 Most Contaminated 12 Least Contaminated

Peaches Onions
Apples Avocado
Sweet Bell Peppers Sweet Corn (Frozen)
Celery Pineapples
Nectarines Mango
Strawberries Asparagus
Cherries Sweet Peas (Frozen)
Pears Kiwi Fruit
Grapes (Imported) Bananas
Spinach Cabbage
Lettuce Broccoli
Potatoes Papaya
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Grocery Shopping
The Dirty Dozen
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Packaged and processed foods get many a family through the day. They are convenient and portable, and
they stay fresh for a long time (thanks to all those preservatives). The additives put into processed foods to
make them look and taste better include unhealthy amounts of salt, fat and sugar – and those are the ones
you can pronounce. These additives, however, have a price that may include side effects, food allergies,
increased waistlines, decreased absorption of minerals and vitamins, cancer and more.
Below is a list of the 12 most pervasive and detrimental food additives and substances you can eat, in no
particular order.
1. Artificial Sweeteners:
Artificial sweeteners are a combination of chemicals that exist to make our foods sweeter without the
calories of sugar. Most artificial sweeteners have side effects, and their chemical breakdown in the body
can be toxic. In addition, in combination with other food additives like artificial colors, artificial sweeteners
can have a much more potent effect on nerve cells. Artificial sweeteners link to over 90 side effects.
2. Refined Sugar:
People in the US consume 150 to 175 pounds of sugar per year. In other words, people are consuming
half a cup of sugar a day and most aren’t even aware of it. Due to its insidious nature and the fact that it
can be found in virtually all processed foods, unless they say “sugar-free,” we subsist on sugar. High
consumption of sugar and the corresponding elevated insulin levels can cause weight gain, bloating,
fatigue, arthritis, migraines, lowered immune function, obesity, cavities and cardiovascular disease. It can
also disrupt absorption of nutrients, possibly leading to osteoporosis, depression, PMS symptoms and
stress.
3. Monosodium Glutamate (MSG):
MSG is an excitotoxin used to bring out the flavor in foods. Excitotoxins are toxins that bind to certain
receptors (e.g., certain glutamate receptors). According to Dr. Russell Blaylock, an author and
neurosurgeon, excitotoxins can cause sensitive neurons to die. Many people experience a host of other
side effects like headaches, itchy skin, dizziness and respiratory, digestive, circulatory and coronary
concerns.
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Grocery Shopping 6
4. Artificial Colors:
Artificial colors are synthetic chemicals that do not occur in nature. Most are derived from coal tar and
can contain up to 10 parts per million of lead and arsenic and still be generally recognized as safe by the
FDA. Artificial colors can cause allergic reactions and hyperactivity and ADD in children, and may
contribute to visual and learning disorders or cause nerve damage.
5. BHA and BHT:
BHA and BHT block the process of oil rancidity. These additives seem to affect sleep and appetite, and
have been associated with liver and kidney damage, hair loss, behavioral problems, cancer, fetal
abnormalities and growth retardation.
6. Sodium Nitrate and Nitrite:
Sodium nitrate and nitrite are preservatives that are added to processed meat products. These
compounds transform into cancer-causing agents called nirosamines in the stomach. Noticeable side
effects include headaches, nausea, vomiting and dizziness.
7. Caffeine:
Caffeine is an addictive stimulant found in soft drinks, gum, diet pills and pain relievers; it naturally occurs
in coffee, cocoa and tea. Caffeine causes calcium to be excreted from the bones, which can lead to
osteoporosis and increase infertility.
8. Olestra (Olean):
Olestra is a calorie-free fat substitute used as an ingredient in snacks and chips. Olestra inhibits the
absorption of some vitamins and other nutrients. It can also cause diarrhea and anal leakage.
9. Brominated Vegetable Oil (BVO):
Brominated vegetable oil is used to keep flavor oils in soft drinks in suspension. When consumed, it is
stored in fat and over time can accumulate. This additive can lead to reproductive interference and birth
defects. It has been banned in 100 countries.

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Grocery Shopping 6
10. Partially Hydrogenated Vegetable Oil:
Partially hydrogenated vegetable oil is made by reacting vegetable oil with hydrogen. When this occurs,
the level of polyunsaturated oils (good fat) is reduced and trans fats are created. They are associated
with heart disease, breast and colon cancer, atherosclerosis and elevated cholesterol.
11. Pesticides:
Every year more than two billion pounds of pesticides are added to our food supply. That’s about 10
pounds per person per year. Many of the pesticides used throughout the world are carcinogenic.
Pesticide accumulation also undermines our ability to resist infectious organisms, may impair fertility
and contributes to miscarriages and birth defects.
12. Genetically Modified Organisms (GMOs):

GMOs are plants or animals that have had their DNA modified. In the US, the majority of the corn,
soybean, cotton and canola crops are now genetically modified, and one or more of these can be found
in nearly every processed food. GMOs have not been proven to be safe and some studies show
GMO’s may decrease immunity to diseases in plants as well as humans, may cause resistance to
antibiotics and may have a negative impact on genetic function. Plants that are genetically modified to
be resistant to disease, pesticides and insecticides could diminish the need to use these strong
chemicals, or adversely, may build up a resistance and therefore require even larger amounts of
chemicals than before. It is still too soon to tell: there is no long-term supporting evidence at this time.
Excerpted from a post in the January 2008 issue fooddemocracy.com by Kelly Scotti, and
supplemented with information by the Center for Science in the Public Interest
http://www.cspinet.org/reports/chemcuisine.htm

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Grocery Shopping 6
Healthy Snacks
Crunchy
apples
frozen grapes
rice cakes
light popcorn or plain popcorn: use coconut oil to pop in a covered pan
carrots: particularly the super-sweet, organic baby carrots
crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing)
celery and peanut butter (use non-hydrogenated peanut butter)
hummus with whole grain toast, baby carrots, rice crackers
nuts
Sweet
wheatgrass
fresh, whole fruit
organic yogurt and ripe fruit
apples and almond butter
sprouted date bread with jam
dried fruit
use leftover grains to make sweet porridge: drizzle maple syrup and sprinkle cinnamon, add soymilk and bananas,
heat with fruit juice, etc.
smoothies: mix whatever you have in the kitchen – fruit, ice, soymilk, yogurt, carob powder, etc.
fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put
through the screen of a juicer for a creamier consistency.
freshly squeezed fruit juices: Make your own and try different combos.

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Grocery Shopping 6
Healthy Snacks (continued)
sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle
with cinnamon and bake.
dates stuffed with almond butter or other nut butter
organic dark chocolate chips or carob chips
Salty
olives
pickles and pickled vegetables, such as carrot, daikon, beets and lotus root
tabouli, hummus
oysters and sardines
steamed vegetables with tamari/shoyu or umeboshi vinegar
tortilla chips and salsa or guacamole: try whole grain chips such as “Garden of Eatin” brand and freshly made
salsa or guacamole.
sauerkraut: it will also knock your sweet craving right out!
fresh lime or lemon juice as seasonings or in beverage
small amount of organic cheese
Creamy
smoothies
yogurt
avocados
rice pudding
dips and spreads, like hummus and baba ghanoush
puréed soups
puddings made with silken tofu, avocado or mashed banana
mashed sweet potatoes
Adapted from Whole Foods The Health Coach Group

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Produce Storage 6
Apples ripen quickly at room temperature; ten times faster than an apple kept at 32°F. Store apples in a plastic bag in
the refrigerator, away from strong scented foods to prevent flavor transfer.
Do not refrigerate bananas until they are ripe. Once they are in the refrigerator they will turn black, but the insides will
ripen more slowly. To ripen green bananas, put them in a plastic bag, seal it and place the bag in a warm place, such
as the top of your refrigerator. This will cause the bananas to heat up which will speed up the ripening process.
Store broccoli in the high-humidity, vegetable crisper section of your refrigerator for up to three days. Refresh broccoli
in ice water to maintain its bright green color.
Head cabbage will last at least a week when stored in a plastic bag in the refrigerator's humid vegetable bin. Savoy
and Napa cabbage should be consumed within three or four days.
Before storing carrots, remove their green tops, rinse and drain, then put the carrots in plastic bags. Store them in the
coldest part of the refrigerator with the highest humidity. They'll last several months this way.
Cauliflower should be placed in a plastic bag and stored in your refrigerator crisper. When stored properly, cauliflower
will last up to five days; however, it is best when eaten within three days.
To store celery, trim the base and remove any leaves or ribs that are damaged or bruised. Rinse, place in a plastic
bag, and keep in the refrigerator's humid vegetable bin; this will last about two weeks.
Rainbow Chard should be refrigerated in plastic wrap up to two days.
Wrap unwashed greens in damp paper towels. Refrigerate in a plastic bag, in the crisper section of the refrigerator
for up to five days.
Corn is best eaten immediately. However, it can be stored in the refrigerator for a few days in plastic bags with the
husk still on.
Grapes are harvested only when fully ripe. Before storing, remove any spoiled grapes with broken skins or browning
from the bunch and keep refrigerated; they should keep up to a week. During storage, continue to remove any and all
spoiled fruit. Grapes can also be frozen, which will extend their storage life up to three months.
Adapted from Whole Foods

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Lemon Water 7
Starting every morning with a glass of warm lemon water is actually a ritual in Ayurveda or Yogic traditions, used to
stimulate digestion for the day and clear the body of any toxins that may have settled in the digestive tract overnight.
While it is tricky to apply the strict burden of evidence expected by Western science to traditional
practices (often called “folk medicine”) that originated long before modern medical science standards were
developed, research on the nutritional elements found in lemons suggests the numerous health benefits traditionally
associated with drinking fresh lemon water daily may have merit.
We tend to reach for those warm beverages in the morning like coffee and tea, but try starting your day with some
warm lemon water first to kick-start digestion. The water doesn’t always have to be warm, but it should be purified.
Simply use half a fresh lemon per large glass of water or to taste and sip throughout the day. On a simple level,
fresh lemons take plain old water up a notch. Here are 5 health benefits of drinking lemon water that elevate
drinking it for reasons beyond just taste:
Support immune function: Lemons are high in antioxidant vitamin C, known for its supportive role in healthy
immune function1,2 which may reduce the risk of respiratory infection3. Ascorbic acid (vitamin C) found in lemons
demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory
symptoms4,5. Lemons also contain saponins6, which show antimicrobial properties that may help keep cold and flu
at bay. Last but not least, ascorbic acid enhances iron absorption in the body; iron plays an important role in
immune function7.
Alkalize the body: Although the tartness of a lemon may make them seem acidic, lemons are actually one of the
most alkalizing foods for the body. Lemons contain both citric and ascorbic acid, weak acids easily metabolized
from the body allowing the mineral content of lemons to help alkalize the blood.

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Lemon Water 7
Aid digestion: Citrus flavonols8 are believed responsible for lemon’s traditional use as a digestive tonic. Believed to
stimulate and purify the liver, lemon juice is traditionally understood to support digestive hydrochloric acid in the
stomach further aiding digestion. Vitamin C status has been associated with reduced risk of peptic ulcers caused by
the bacteria Helicobacter pylori9.
Clear skin: Vitamin C and other antioxidants in lemons combat free radical damage. Free radical damage —
especially as caused by UV exposure and environmental toxins — is responsible for many symptoms of aging.
Antioxidant intake can help offset this damage, minimizing wrinkles. Further, lemon juice can be applied topically to
scars and age spots to help reduce their appearance. Traditionally used as a liver stimulant, lemon water is also
believed to help purge toxins from the blood, helping to keep skin clear of blemishes.
Promote healing: Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an
essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage10. As noted previously,
vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the
maintenance of good health and recovery from stress and injury.
1http://www.ncbi.nlm.nih.gov/pubmed/22429343 2http://www.ncbi.nlm.nih.gov/pubmed/21184650
3http://www.ncbi.nlm.nih.gov/pubmed/22070691 4http://www.ncbi.nlm.nih.gov/pubmed/21917705
5http://ajrccm.atsjournals.org/content/163/5/1246.long
6http://www.docsdrive.com/pdfs/medwelljournals/ijmmas/2006/1-6.pdf 7http://jn.nutrition.org/content/131/2/568S.full
8http://www.docsdrive.com/pdfs/medwelljournals/ijmmas/2006/1-6.pdf
9http://www.ncbi.nlm.nih.gov/pubmed/12897042 10http://webprod.hc-sc.gc.ca/nhpid-
bdipsn/monoReq.do?id=182&lang=eng
Adapted from VEGA The Health Coach Group
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Inflammation 8
It has become increasingly obvious that chronic inflammation is the main cause of many chronic illnesses - heart
disease, many cancers, and Alzheimer's disease.
We recognize inflammation as redness, heat, swelling and pain. It is a natural healing response to bring
nourishment and immunity to an injury or infection. When the inflammation serves no purpose and refuses to go
away, it causes illness.
Some of the things that contribute to inflammation include stress, lack of exercise, dietary choices, genetics, and
exposure to toxins (like secondhand tobacco smoke, prescription drugs like steroids and NSAID’s and metals ) .
Learning how to adjust dietary choices is one of the best ways to deal with chronic inflammation.
There is a blood test that detects inflammation – you should talk to your doctor and have them check your CRP or
C-reactive protein. It is a protein that is found in the blood and is the major red flag for inflammation.

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Inflammatory Foods
1. Sugar - Sugar is in many processed foods and we don’t even realize it.
8
2. Cooking Oils - Corn, cottonseed, safflower, soy, sunflower,
3. Trans Fats – Check all labels and NEVER eat trans fats.
4. Dairy - Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives
and even breathing difficulties.
5. Feedlot-Raised Meat - Animals are fed the foods that cause inflammation for us. They are also given
hormones and antibiotics..
6. Red and Processed Meat - We develop antibodies that cause inflammation
7. Alcohol - Regular alcohol use creates irritation and inflammation to numerous organs, which can lead to
cancer.
8. Refined Grains - "Refined" products have no fiber and have a high glycemic index. These include white
rice, flour, bread and pasta.
9. Artificial Food Additives - Aspartame and MSG
10. Allergens - Any food that you are allergic to and eat anyway.

43
Inflammation 8
Anti Inflammatory Foods Inflammatory Foods
• Blueberries • Sugar
• Chocolate (Dark, uncooked) • Cooking Oils - corn, cottonseed, safflower, soy,
• Cruciferous Vegetables sunflower,
• Extra Virgin Olive Oil • Trans Fats – check all labels and NEVER eat trans
• Ginger fats.
• Garlic • Dairy
• Green Tea • Feedlot-Raised Meat
• Kelp • Red and Processed Meat
• Sweet Potato • Alcohol
• Turmeric • Refined Grains
• Watercress • Artificial Food Additives: Aspartame and MSG
• Wild Alaskan Salmon. • Any food that you are allergic to and eat anyway.

44
9

45
Exercise 9
Be gentle with yourself! You may not have as much energy at the beginning of the cleanse. Choose gentle
exercises. By the end you may find that you have more energy than ever before!
Yoga
Walking
Rebounder (mini trampoline)
Bike riding
Easy skiing
Etc…
Please check out the link I will share on the FB group - you have access to 2 weeks free on www.myyogaonline.com
This site has archived hundreds of streaming yoga, pilates, dance and other exercises for all levels.
Enjoy it for 2 weeks! You might love it. I sure do!

46
10

47
Dry Brushing 10
No cleansing program is complete without cleansing your skin as well. Your skin collects all kinds of grime
and toxins day to day, week to week …and how many years has it been?
Dry skin brushing:
• sloughs off old dead skin and encourages new growth
• increases circulation
• aids in lymphatic drainage
• Can reduce the appearance of cellulite
• increases blood flow and tightens skin
• Purifies the entire system • Dry skin brushing helps with muscle tone and more even distribution of fat
deposits.
• rejuvenates the nervous system by stimulating nerve endings
• Helps your skin to absorb nutrients by eliminating clogged pores.
• Here is a helpful video if you would like to see a demonstration

http://www.youtube.com/watch?v=7ANy_2xWLAo

48
11

49
Sunshine 11
We have learned to be afraid of the sun because it causes cancer and wrinkles. This has created a huge problem in our country
with people not having enough Vitamin D. The longer we stay out of the sun, the more easily we burn. During this 12 day
cleanse, please spend 20-30 minutes in the sun. If you do this daily, it eliminates the need for Vitamin D3 supplements and will
improve your mood while giving you a healthy glow.
Vitamin D provides protection:

• From osteoporosis
• hypertension (high blood pressure)
• cancer
• autoimmune diseases.
Vitamin D deficiency causes:

• Rickets
• Osteomalacia (causing muscular and bone weakness)
• skeletal deformities in children
Everything thrives with the sun, including us.

50
Juicing vs Blending 11
Blenders retain everything from the food. They take the fiber and pulp and blend it all together.
Juicers separate the pulp from the juice and we drink the juice only.
Whether you are juicing or blending to treat a health condition or just to stay healthy, you will
experience a lot of detoxification if you are not used to all that fiber.
The juice will still give you loads of energy.
When we juice green vegetables, we liberate the chlorophyll and our bodies immediately absorb it.
Chlorophyll is a detoxifier, deodorant and is an incredible healer of inner and topical inflammation and
wounds. The chlorophyll remakes our blood. It is centered on magnesium and our blood is centered on
iron.
IMPORTANT JUICE NOTE:

You need to be careful to use simple juices if you are on a lot of medication. If you are very sick, you will
probably release toxins very quickly. This will happen in the form of bowel movements. Sometimes your
liver dumps a lot of toxins. Chlorophyll is a neutralizer of toxins and can deal with anything you have. It is
good for kidney, heart and liver conditions. Green juice is an amazing detoxifier.

51
12

52
Sugar Addiction 12
WE ARE ALL PROGRAMMED TO LIKE SUGAR. New research shows some are genetically much
more prone to sugar and food addiction than others. I have observed this in my patients, but now it is
becoming clear why some have more trouble kicking the sugar habit than others.
The science demonstrating that people can be biologically addicted to sugar in the same way we can be
addicted to heroin, cocaine or nicotine is clear. Bingeing and addictive behaviors are eerily similar in
alcoholics and sugar addicts. In fact, most recovering alcoholics often switch to another easily available
drug: Sugar.
It seems that we all vary a bit in our capacity for pleasure. Some us need a lot more stimulation to feel
pleasure, thus driving us to a range of addictive pleasures that stimulate our reward center in the brain –
drug and alcohol addictions, compulsive gambling, sex addiction and, of course, sugar, food addiction,
and compulsive eating.
We often see these as moral failures or results of character defects. In fact, it may be that addicts of all
stripes are simply unlucky and born with unfortunate genetic variations in our reward and pleasure
mechanisms.
Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by
modulating your brain chemistry and receptor function with the use of specific nutrients …
Adapted from Blood Sugar Solution, Dr. Mark Hyman

53
Sugar Addiction
The Genetics of Pleasure
12
In our brain, a little receptor, the dopamine receptor D2 (or DRD2 for short), must be activated or
switched on for us to feel pleasure. The amino acid dopamine triggers this response. Sugar and other
stimulating addictions increase dopamine in the short term.
The only problem is it appears that those with sugar addictions, compulsive eating, and obesity have
DRD2 systems that need much more stimulation to feel pleasure. Those who have sugar addiction, it
seems have fewer D2 dopamine receptors and they need extra stimulation to make them “turn on”.(i)
Functional MRI studies of teenagers, both lean and obese, found that the obese teenagers whose brains
didn’t light up as much in the dopamine reward centers were more likely to be obese and gain weight
later.(ii) They also were more likely to have the DRD2 gene that coded for fewer receptors.
Some studies have pointed to drugs or nutrients that can modulate this defective dopamine reward
response. In one study, naltrexone, an opioid blocker (blocks the effects of heroin and morphine on the
brain) was used in sugar addicts. When they took this drug, which prevented them from getting the
temporary high from sugar, they craved less and ate less.

54
Sugar Addiction 12
We also know that amphetamines are natural appetite suppressants and reduce cravings. That is why
children who take stimulant ADHD drugs (which are actually just fancy amphetamines that stimulate
dopamine receptors) have trouble gaining enough weight as they grow.
There are also some promising studies of nutraceuticals that can modulate dopamine receptor function
and appetite regulation. Bruce Ames, PhD found that high levels nutrients can reduce disease in people
with 50 different gene variants, nutrients may modulate the function of our genes, improve their function,
or affect the activity of enzymes that genes produce. In fact, one third of our entire DNA has one simple
job: To code for and produce enzymes controlled by nutrient co-factors. This means that nutrients have a
powerful ability to modify the expression of your genes.

55
Sugar Addiction
Overcoming Your Addiction to Sugar
12
Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by
modulating your brain chemistry and receptor function with the use of specific nutrients that either
improve gene expression, or modify the activity, the enzymes, or the receptors, even if they are
somewhat impaired.
Regulation of hormones and neurotransmitters that affect appetite and cravings is complex and involves
many factors including how quickly food spikes our blood sugar, stress, getting enough sleep, nutritional
deficiencies, chemicals such as artificial sweeteners, food sensitivities which drive inflammation, and
more.
For those with personal struggles with food addiction, remember it is not a moral failing or lack of
willpower.
1. Balance your blood sugar: Research studies say that low blood sugar levels are associated with
LOWER overall blood flow to the brain, which means more BAD decisions. To keep your blood sugar
stable:
Eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters. Studies repeatedly
show that eating a healthy breakfast helps people maintain weight loss.

56
Sugar Addiction 12
Also, have smaller meals throughout the day. Eat every 3-4 hours and have some protein with each
snack or meal (lean animal protein, nuts, seeds, beans). Avoid eating 3 hours before bedtime.
2. Eliminate sugar and artificial sweeteners and your cravings will go away: Go cold turkey. If you are
addicted to narcotics or alcohol you can’t simply just cut down. You have to stop for your brain to reset.
Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet. These are all drugs
that will fuel cravings.
3. Determine if hidden food allergies are triggering your cravings. We often crave the very foods that we
have a hidden allergy to.
4. Get 7-8 hours of sleep. Research shows that lack of sleep increases cravings.
5. Optimize your nutrient status. Optimize your vitamin D level: According to one study, when Vitamin D
levels are low, the hormone that helps turn off your appetite doesn’t work and people feel hungry all the
time, no matter how much they eat. Optimize omega-3s: Low levels of omega three fatty acids are
involved in normal brain cell function, insulin control and inflammation.

57
Sugar Addiction 12
Consider taking natural supplements for cravings control. Glutamine, tyrosine, 5-HTP are amino acids
that help reduce cravings. Stress reducing herbs such as Rhodiola can help. Chromium balances blood
sugar and can help take the edge off cravings. Glucomannan fiber is very helpful to reduce the spikes in
sugar and insulin that drive cravings and hunger.

58
Programs for Health Coaches
http://www.thehealthcoachgroup.com
With Cathy Sykora

59

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The Health Coach Group

You will be adding things in as you subtract something out.

The Health Coach Group

The Health Coach Group

The Health Coach Group

6. Healthy Grocery Shopping

10. Dry Brushing

11. Sunshine / Juicing vs Blending

BONUS * 30 minute phone meeting to figure out what to do post-detox.

The Health Coach Group

• Fruits and Vegetables • Caffeine

• Legumes – take these out for days 8 and 9 • Processed foods

• Herbal teas • Alcohol

• Quinoa, Buckwheat, Rice, Amaranth • Nicotine

The Health Coach Group 2012

Fruits – fresh or frozen Vegetables Greens

The Health Coach Group 2012

The Health Coach Group 2012

The Health Coach Group 2012

The Health Coach Group 2012

Day 1 Lemon Water Lemon Water

Day 2 Lemon Water Lemon Water

Day 3 Lemon Water Lemon Water

Day 4 Lemon Water Lemon Water

Day 5 Lemon Water Lemon Water

Day 6 Lemon Water Lemon Water

Day 7 Lemon Water Lemon Water

The Health Coach Group

Day 9 Lemon Water Lemon Water

Day 10 Lemon Water Lemon Water

Day 11 Lemon Water Lemon Water

Day 12 Lemon Water Lemon Water

The Health Coach Group

somehow survived without meat the whole time!

Day 1-3 ~ include organic chicken or salmon for one meal

Days 4-7 ~ no animal products

Days 8-12 ~ add organic fish or chicken in for one meal

The Health Coach Group

The Health Coach Group

• home made food • prayer/meditation

The Health Coach Group

The Health Coach Group

4. Blood Sugar Swings

The Health Coach Group 2012

7. Male Health Problems

8. Female Health Problems

The Health Coach Group 2012

10. Adrenal Exhaustion

The Health Coach Group 2012

The Health Coach Group

• headaches • difficulty sleeping

• temporary muscle aches • cravings

• mucus or other discharge • nausea

• a coated, pasty tongue • constipation

• flu-like symptoms • diarrhea

The Health Coach Group 2012

The Health Coach Group

The Health Coach Group

The Health Coach Group

The Health Coach Group

• Create a vision board

• Create an affirmation that changes the “self talk”