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12 Day Detox PDF
12 Day Detox PDF
Natural
12 Day
Cleanse
1
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.
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.
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.
2. Shopping List
3. Journaling
4. Goal Setting
5. Visualization
7. Lemon Water
8. Lessons in inflammation
9. Exercise
12. Sugar
• Greens • Gluten
• Water • Dairy
• Lemon • Eggs
• Vitamins • Meat
• Nuts – take these out for days 4-9 • Preservatives and artificial colors
• Seeds • Soda
7
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.
Dried
Golden berries
Gogi Berries
Mulberries
Currants
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.
Keep in mind I have had some serious carnivores on this detox and they have
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.
• quality sleep
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.
6. Nutritional Deficiencies
Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium,
iron, and trace minerals.
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.
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.
• lethargy • weakness
• irritability • gas
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.
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.
• Close your eyes and see yourself, your circumstances or your performance as you would like it to 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.
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.
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
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.
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.
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
40
Copyright 2013 All Rights Reserved
8
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.
• 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
• Wild Alaskan Salmon. • Any food that you are allergic to and eat anyway.
Yoga
Walking
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!
• increases circulation
• Purifies the entire system • Dry skin brushing helps with muscle tone and more even distribution of fat
deposits.
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.
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.