WELCOME TO YOUR PROGRAM... 3 WHY DETOX?... 5 DETOXING IN THE FALL... 6 YOUR DETOX PROGRAM... 8 PHASE PHASE PHASE 3...

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2 Contents WELCOME TO YOUR PROGRAM... 3 WHY DETOX?... 5 DETOXING IN THE FALL... 6 YOUR DETOX PROGRAM... 8 PHASE PHASE PHASE REDUCING DETOX SYMPTOMS DETOX AND DIGESTION TO GRAIN OR NOT TO GRAIN EMOTIONAL DETOX ESSENTIAL OILS MY FAVORITE ESSENTIAL OILS DISCLAIMER Page 2

3 WELCOME TO YOUR PROGRAM Congratulations on giving yourself the life-changing gift of bringing your body into balance! You will emerge feeling lighter and clearer and have the energy to accomplish whatever you set your heart on. The benefits of the detox will last far beyond the program, as you will have learned how to choose foods wisely, exactly which foods work for your unique body, and have an arsenal of daily detox tools to support your health for years to come. Detox doesn t have to be about deprivation or complication. Based on whole foods rather than pills or powders, this program is natural, safe, and effective. Once you experience for yourself how great you feel when you ve stepped off the sugar rollercoaster, you won t want to go back. Excited? I know I am! The full program includes three phases over 15 days: four days of preparation to ease your way into the detox seven days of detox (which you can shorten if you can t commit to a full week at this time) a four-day transition period, during which we will uncover hidden food intolerances as you reintroduce one food at a time You will be seeing some foods, which may be new to you, like apple cider vinegar, chaga, and superfoods. These are optional add-ins. Feel free to skip them, and modify any recipe if you can t find an ingredient or want to keep it simple. You will still get amazing benefits just by following the guidelines for an elimination diet in your detox phase. I know how busy you are, so I have designed this program to be easy to follow. Here s a breakdown of the documents included to support you during your detox. They contain everything you need to ensure cleansing on every level. This Detox Guide contains important information for all levels of detoxers. Here you ll learn about the benefits of detox and why it s important to detox in the fall. Page 3

4 The 11 Days at a Glance gives you clear instructions on what to do during each phase of the program, including which foods to enjoy and which to eliminate. My talented chef and I have crafted mouth-watering Recipes using seasonal ingredients that support detoxification and reduce inflammation. The Suggested Meals shows the suggested recipes by day. Feel free to make substitutions to accommodate for your lifestyle or preferences (as long as you re respecting the detox guidelines). Your Shopping List is a convenient printout for the ingredients you ll need to prepare the recipes in each phase. Again, feel free to adjust for any substitution. The Ultimate Success Kit gives you valuable tools to use throughout your detox to support your body emotionally and physically. Here you will find the daily detox support tools, which will reduce any unwanted detox symptoms. The Food Diary provides a template for what you should be noting daily after each meal. The information here will be key to finally identifying the foods that give you energy and those that cause reactions. I encourage you to reach out to your loved ones for support during this important healthy journey, and I am here for you every step of the way. If you have any specific questions or need some additional support, please feel free to contact me. In health &gratitude, Elaine Gibson Page 4

5 WHY DETOX? We live in a toxic world. No matter how cleanly we eat, toxins enter the body daily through the air we breathe and through common beauty and household products. When the toxic load spills over, we begin to see signs of imbalances, including: Digestive distress such as IBS, acid reflux, constipation, indigestion, or food allergies / intolerances Belly bloat or excess weight Headaches Skin problems Poor sleep and fatigue Mood swings, anxiety, or depression Emotional eating Hormonal imbalances Our bodies are designed to detox naturally every day. But just as we regularly clean the house or the car, clearing the body of built-up wastes improves the functioning of its natural detoxification pathways. This program gives you every tool you need to release the blockages in your body, both physical and emotional. Detox brings your body back into a state of ultimate health on a cellular level. Your cells need the following to thrive, regenerate and renew. Oxygen Healthy foods containing nutrients and minerals Proper hydration Healthy functioning of the detoxification pathways, including the liver, lymph, colon, lungs and large intestine The benefits of detoxifying are myriad. Doing a whole foods detox such as this one will allow you to: Lose unwanted weight and bloat Page 5

6 Improve your digestion and boost your immune system Enjoy clear skin and clear eyes Reduce cellulite, where toxins are stored Reduce joint pain Sleep like a baby Increase your energy and feel more alive Boost your sex drive Kick the sugar and caffeine cravings Reduce mood swings and depression Think more clearly Help stave off disease by reducing inflammation in the body DETOXING IN THE FALL It is suggested that we detox with each season, at least four times a year. Cleansing your body during the fall eradicates toxins that have built up from the summer months, when digestion naturally slows. 80% of the immune system is located in the gut, so strengthening the digestive system is vital for building up your immune system in preparation for the winter. The prevalence of allergens in the air during the summer also puts pressure on the lungs. In Chinese medicine, the two organs we detox this season are the lungs and the large intestine. LUNGS. Every function of your body, including your metabolism, digestion and endocrine system depends on the health of your lungs. Did you know that you inhale approximately 24,000 times each day, which means you are breathing about 3 gallons of air a day? If you suffer from poor circulation or varicose veins, or simply cannot beat the common cold, then this program is a home run for you. Page 6

7 Strong lungs are vital for good health and high energy. When our lungs are weak and not able to get good quality air into our body, our health suffers. We can experience the following: Night sweats Persistent colds Poor circulation Varicose veins Excessive heat in the body, often resulting in poor digestion Fatigue Bloating Headaches Asthma Skin issues Sinus infections The lungs have an emotional component as well, related to grief and sadness. Use the Ultimate Success Kit to release these emotions that are associated with the lungs, and begin to release this obstruction in your body. LARGE INTESTINE. The large intestine works to excrete waste from the body. We often overlook the large intestine when we think of digestion, detox and weight loss, but its proper function is important for good health. The large intestine: Manufactures 95% of the body s serotonin. Is vital for immune health Imbalances in the large intestine can lead to the following health issues: Acid reflux Constipation IBS Congestion or an excess of mucus in the body (especially if you see mucus in your stool) Page 7

8 Gurgling in the stomach Poor assimilation of food Headaches Pathogenic imbalances that can lead to weight gain There are many factors that lead to imbalances in the large intestine, such as: Stress Toxins (food and environmental) Common prescription medicines like antibiotics and birth control Allergies and intolerances due to poor gut health The body can retain 5-10 pounds of fecal matter if elimination is poor. Detoxifying the large intestine will leave you feeling brighter and lighter. The emotion related to this organ is guilt and regret. If you are harboring these emotions, and they are keeping you from your highest and best purpose in life, then now is the time to gently let go. Use the tools in the Ultimate Success Kit to help you release that, which is not serving you. This autumn, let s commit to letting go of old emotions and toxins stored in our organs in order to bring ourselves in to harmony with the natural rhythm of life. YOUR DETOX PROGRAM The 11 Days at a Glance will give you detailed instructions of what you should be doing during each phase, including lists of foods to enjoy and avoid. All the recipes are vegetarian, but please feel free to add clean sources of protein to any meal if you feel your body needs it (see the 11 Days at A Glance for lists of suitable proteins). The program is broken down into three phases Page 8

9 PHASE 1 (PRE-DETOX PREPARATION FOR THE ELIMINATION DIET) Days 1-4 You will be preparing for your detox by reducing foods on the avoid list, including sugar, coffee, and refined foods. I strongly recommend you take this time to gradually reduce your caffeine intake rather than going cold turkey, as caffeine withdrawal headaches are the most commonly reported detox symptoms. You can reduce any caffeine, including soda or coffee, by 1/4 cup a day to ease into Phase 2 without discomfort. Try yerba mate, Dandy Blend, or herbal teas as an alternative to caffeine. Simple ways to start prepping for your success during this phase: Commit to your success! Don t underestimate the power of intention. Toss out foods that may be tempting during phase 2. Put some music on, and make this cabinet clearing fun. Read through the materials and recipes, and make any modifications you need to your shopping list. Find a detox buddy if you can. Prepping and food shopping with a loved one or friend takes the bore out of the chore, and having someone along for the ride can provide support and motivation. Try to buy organic produce (look for frozen if price is a concern). Set a goal to eliminate one habit a day that does not serve you. Begin to do deep breathing, and relax. Think of non-food-related ways to treat yourself. Page 9

10 PHASE 2 (DETOX THE ELIMINATION DIET) Days You will be eliminating foods on the avoid list altogether and going deeper into your detox program to clean out the system. For a successful detox: Have fun exploring the new foods you are eating. If you cannot make a meal on the plan, simply create a healthy detox-friendly meal from foods on the allowed list in the 11 Days at a Glance. If you already know you are intolerant to a food on the meal planner, omit and exchange it for one you know works for you. On the go, look for fresh vegetables, salads, fresh fruits, healthy soups (both raw and cooked), and clean sources of protein. The key to success is planning ahead and prepping. Determine which recipes you know you can cook. Make extra servings, and freeze them. Chop veggies and salad greens to have ready to go in the refrigerator. Make salad dressing in a jar and keep in the fridge. Keep healthy snacks on hand so you don t fall off the wagon by reaching for junk when you get hungry (see yummy snack suggestions in the recipes and 11 Days at a Glance). Don t stress yourself out by insisting on following the program to the letter it s ok to deviate from the meal planner and keep it simple. Drink lots of clean filtered water with lemon. If you find yourself feeling cold, add warming spices (cinnamon, cloves, ginger, cayenne, garlic, cumin, paprika or turmeric), or have a cup of herbal tea prior to your meal. Honor your body by using the Ultimate Success Kit to release the emotional and physical blockages. Incorporate one or more of the Page 10

11 daily detox tools in to your day to ward off or reduce any detox symptoms. Write in your food diary daily, and track how you feel both physically and emotionally after each meal. PHASE 3 (POST-DETOX- TRANSITION TO CLEAN EATING) Days You will slowly be reintroducing foods back into your diet, one per day. The reason for adding in one food at a time during phase 3 is to determine whether you have food sensitivities. Foods are not good or bad per se; what matters is how your unique body responds to various ingredients. If you know you are prone to food reactions, feel free to extend the transition phase, and slowly reintroduce a food every three days. Food reactions can come up as quickly as 10 minutes to as long as 72 hours after ingestion, which is why keeping a detailed food diary throughout this detox is so important. If you notice a reaction, such as bloating, a rash, a headache, a bad taste in your mouth, a racing heartbeat, poor sleep, or a drop in energy, make sure to note it in your food diary. If a food gives you a reaction, remove it from your diet for seven more days, then reintroduce it again, and watch for any symptoms. Many people are affected by food allergies. Common allergens include: Dairy products (lactose and casein)* Wheat (and other gluten-containing foods)* Eggs (whites, particularly) Corn Peanuts Shellfish Soy Artificial sweeteners Yeast * Dairy and gluten are two of the biggest culprits. Page 11

12 REDUCING DETOX SYMPTOMS Think of this program as taking a vacation. You are giving your body a break from eating foods that are difficult to digest. Some people will feel great from day one; others may experience some symptoms as the toxins are eliminated from the body. Common detox symptoms include: Headaches Fatigue Bad breath or body odor A coating on your tongue Constipation or loose stool Cravings Skin rashes or acne Mood shifts Poor sleep The good news is that any symptom is a sign that your body is ridding itself of toxins, and they only last for a few days. To reduce or eliminate any unwanted symptoms: Take advantage of phase 1 to remove caffeine and processed foods Make sure you are moving. Exercising, jumping on a rebounder or even dancing will not only improve your mood but is essential for the health of your organs Use the detox support tools, which are outlined in your Ultimate Success Kit, daily. RENEWED LIVING 2014 wwww.renewedlivinginc.com Page 12

13 DETOX AND DIGESTION Toxins and Food Allergies Food allergies and intolerances are common for many with a toxic overload in the body. As we restore the digestion and support the organs to eliminate unwanted toxins, your intestinal lining will start to repair itself. By adding good probiotics, eating foods in their most natural state, and following the simple steps in this program, you will see your food allergies lessen over time. On average, it takes three months for the intestinal lining and gut to be in balance and for food allergies and sensitivities to disappear. The Skinny on Probiotics For optimal digestion and immune function, there needs to be a balance of 85% good bacteria vs. 15% bad bacteria in the gut. Adding probiotics to your diet, in the form of cultured foods and/or supplements, will help you increase the good bacteria. Reestablishing this balance will allow you to lose weight, sleep better, enjoy clearer skin, and have regular bowel movements. Good natural sources of probiotics include: Cultured vegetables Coconut water kefir Coconut yogurt Inner-eco probiotic drink Body Ecology probiotic drinks Bubbie s cultured foods, available in your local market or health food store My favorite probiotic supplement is Garden of Life Primal Defense. If you add probiotics to your diet and find you experience die off symptoms from the bad bacteria dying off, then reduce the amount of cultured foods, or take a break from your probiotic then reintroduce. RENEWED LIVING 2014 wwww.renewedlivinginc.com Page 13

14 Taking it Further: Food Combining Individuals who battle digestive distress, inability to lose weight, or autoimmune diseases may benefit from experimenting with food combining. There are very simple rules to follow when it comes to eating the right combinations of food to optimize digestion and the assimilation of nutrients. EAT FRUIT ALONE: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit alone you avoid fermentation occurring in your belly. Fermentation can lead to gas, rob you of energy, and slow down your digestion. EAT STARCHES WITH VEGETABLES: Foods such as baked potatoes, sweet potatoes or sweet corn should be eaten alone, with a vegetable, or with a small amount of fat. It is advised to eat starches such as quinoa, buckwheat, brown rice, millet or amaranth only with vegetables, as starches require different digestive enzymes than proteins. EAT PROTEIN WITH VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body s natural enzymes to compete to digest your food. RENEWED LIVING 2014 wwww.renewedlivinginc.com Page 14

15 TO GRAIN OR NOT TO GRAIN The goal of this program is not to classify foods as good or bad, but to determine what works for each individual. While grains, nuts, beans, and seeds are fine for some people, they tend to promote inflammation in others. The resulting inflammation can lead to problems including weight gain, digestive issues, skin problems, thyroid issues, aches and pains, or autoimmune disease. The reason grains, nuts, beans, and even seeds (including flax and chia) can cause problems is that they contain phytic acid. Phytic acid is a compound that comes from the phosphorous found in plants. Too much phytic acid can inhibit the thyroid, hamper digestion, and leach vital minerals from the body, such as zinc and iron. Phytic acid also interferes with the natural enzymes your body needs to digest your food. If you have digestive issues, an autoimmune disease, chronic colds, thyroid issues, or acid reflux, you may want to eliminate grains for the duration of this program. If you do decide to include grains, then I recommend: Keep it to one portion per day. Suggested portion sizes are: - 1/2 cup cooked grains - 1/4 cup seeds tablespoons of seed butter These grains, technically considered seeds, are easier to digest: - Amaranth - Buckwheat - Millet - Quinoa RENEWED LIVING 2014 wwww.renewedlivinginc.com Page 15

16 You can also try the following grains and note any bloating or reactions in your food diary: - Brown rice - Wild rice - Gluten-free oats Soak your grains and seeds to reduce the phytic acid. 1. Add the grains, beans, seeds, or nuts* to a bowl of warm or roomtemperature water. 2. Add 1-2 tablespoons of lemon juice or Bragg s raw apple cider vinegar. 3. Soak the grains, beans, seeds, or nuts* for hours. 4. Leave the bowl sitting on your countertop. 5. Empty the grains, beans, seeds, or nuts into a colander, and rinse at least 6 times to remove any remaining phytic acid. 6. Cook the grains, seeds, or beans as usual, or store the seeds or nuts* in your fridge for 1-2 days. * Nuts allowed in the transition phase only EMOTIONAL DETOX Often, without even realizing it, we hold emotional ties to memories, the foods we eat, or even negative habits. By journaling and using the exercises in the Ultimate Success Kit, you can bring these ties to the surface and release them. If you feel that you cannot give up a food, get quiet, and ask yourself why you re attached to it and what stuck emotions may be leading you to reach for RENEWED LIVING 2014 wwww.renewedlivinginc.com Page 16

17 comfort foods. The answer may not come immediately, but raising the question will allow your subconscious mind to start processing it. Remember to be gentle with yourself. Change is not always easy. Our bodies are made up of cells with emotional memory. As you physically release toxins, you also release the emotions that are stored in the cells. As you feel an emotion rise up, observe where it is lodged in the body, and give the feeling some space. Stay with the emotion, and breathe into it. It may feel painful for a moment, but the discomfort will lessen as you allow the feeling to be. When you feel ready, gently say to yourself, release. Be mindful not only of the food that enters your mouth, but of the people you put in your life and the thoughts that you think. You are sacred, and this journey is sacred. Welcome Home. ESSENTIAL OILS You can use oils in different ways. Essential oils can be diffused, applied topically, and ingested. Diffusing Oils. Aromatherapy has been utilized for thousands of years to help heal the body. When you inhale the aroma of essential oils, your nervous system experiences a shift through the brain s limbic system. The shifts that take place have the ability to shift all of the systems within the human body. Applying Oils Topically. It has been proven that it takes 26 seconds for any substance to be absorbed into the skin, and enter the bloodstream. When you apply essential oils to your skin, they have an immediate effect on your nervous system. I have used Lavender, Peppermint, On Guard, and Frankincense daily to calm my body, soothe my digestion, combat inflammation, and improve my immune system. Ingesting them. Essential oils can be used in cooking, added to a smoothie or green juice, or any delicious recipe you desire. You can also add them to lemon water (lemon oil is great for this). Essential oils can be taken in a capsule as well. Essential oils can RENEWED LIVING 2014 wwww.renewedlivinginc.com Page 17

18 support the body to naturally balance, when used properly. Before ingesting oils it is best that the oils are Certified Pure Therapeutic Grade, and free from all toxins. Whenever you are making additions to your diet or lifestyle it is always best to consult your doctor. MY FAVORITE ESSENTIAL OILS I have fallen in love with how essential oils have changed not only my life, but the lives of my children and family as well. I see massive shifts towards health on a daily basis thanks to these certified pure therapeutic grade essential oils by doterra. So many people struggle with hormonal issues, liver toxins, and weight gain because the liver is not detoxing. I recommend these oils that have worked for me in my own life. They are: Lemon for my lymphatic system. I add 2 drops of lemon to my water every morning. This citrus oil stimulates white blood cells to defend the body against infection. Its detoxifying and regenerating properties are beneficial for the liver and aid in bringing clarity to the mind and emotions. o (Note As per Dr. Hill s recommendation, it is suggested that only pure therapeutic grade essential oils like doterra are ingested. To be safe and effective, especially for internal use, essential oils must have the proper chemical profile and also be free of any impurities or adulterations. - See more at: ) If you are not comfortable with ingesting essential oils, then simply add 1-2 drops of lemon oil to the bottom of your feet, and that will enhance liver detox and the lymphatic system. Lavender for supporting my adrenals. I make sure I put two drops on my wrists 2 times a day. Lavender essential oil has a calming scent, which makes it an excellent tonic for the nerves. Therefore, it helps in treating migraines, headaches, anxiety, depression, nervous tension, and emotional stress. The refreshing aroma removes nervous exhaustion and restlessness and increases mental activity. However, this is also great for digestion, sleep, and even pain relief. RENEWED LIVING 2014 wwww.renewedlivinginc.com Page 18

19 Peppermint this is a fabulous oil for cleansing the lymphatic system, releasing weight gain, and a sluggish digestion. When applied topically, peppermint helps support the gallbladder and decreases inflammation as well. Lemon, Lavender, and Peppermint essential oils were the first three oils that I implemented into my daily life. I use these three oils on a daily basis. I also recommend the following three oils if you d like to concentrate on detox support, weight loss support and/or digestive support. Zendocrine for liver detox. I make sure I add 2 drops to my wrists two times a day for detoxing the liver, kidneys, colon, lungs, and skin. Zendocrine can be applied topically, and taken in gel capsules as well. Slim & Sassy Slim & Sassy is a pleasant blend of grapefruit, lemon, peppermint, ginger and cinnamon essential oils, formulated to help manage hunger, calm your stomach and lift your mood. Slim & Sassy is the ideal oil for cleansing the liver, balancing blood sugar, and improving metabolism. DigestZen Personally, DigestZen is my go to oil for complete digestive support. DigestZen is a propriety blend of anise, caraway, coriander, fennel, ginger, peppermint, and tarragon. DigestZen supports alleviation from congestion, constipation, diarrhea, heartburn, indigestion, motion sickness, nausea, and stomach aches. When it comes to emotional detoxing, I ve fallen in love with a handful of essential oils that have truly helped my body get back to balance and flourish in harmony. Some of the oils that I use for emotional support are serenity, balance, elevation, citrus bliss, and wild orange. For more information on which oils I use for emotional support and balance please contact me directly elaine@renewedlivinginc.com. Once you have completed the detox, you will be eligible for a complementary 30 minute Discover Session. RENEWED LIVING 2014 wwww.renewedlivinginc.com Page 19

20 DISCLAIMER I am not a medical doctor, dietician, or nutritionist. I do not hold a degree in medicine, dietetics, or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. This content is not intended to diagnose or treat any disease. It is intended to be provided for informational, educational, and self-empowerment purposes ONLY. Please consult with your doctor or wellness team if you have questions regarding this whole foods program, and then make your own well-informed decisions based upon what is best for your unique genetics, culture, conditions, and stage of life. Please keep in mind that, when including new products in your life, you should always consult your doctor especially if you are currently taking prescription medications. All materials are copyrighted and remain the property of their respective owners. Materials made available to the private group forums, by , or any other means, may not be distributed in any fashion, print or electronic, without the expressed, written permission of the respective owner. Copyright 2014 Renewed Living. All rights reserved. PLEASE NOTE: All contents are based on my personal knowledge, opinions, and experience as a restorative health coach. Please consult a medical advisor regarding medications or medical advice. RENEWED LIVING 2014 wwww.renewedlivinginc.com Page 20