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1 Meal Plan - The Health Coach Group

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1 Meal Plan - The Health Coach Group
All
Natural 12
Day
Cleanse
1
The Health Coach Group
Copyright 2013 All Rights Reserved
2
1
Welcome
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.
The Health Coach Group
Copyright 2013 All Rights Reserved
3
Meet Your Health Coach
1
BIOGRAPHY
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Contact INFO
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The Health Coach Group
Copyright 2013 All Rights Reserved
4
1
Welcome
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.
The Health Coach Group
Copyright 2013 All Rights Reserved
5
12 Day Detox Schedule
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
1
BONUS * 30 minute phone meeting for personalized assessment.
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Copyright 2013 All Rights Reserved
6
Necessary Changes
Do
Don’t
•
Stevia
•
Sugar, sugar substitutes
•
Greens
•
Gluten
•
Fruits
•
Caffeine
•
Water
•
Dairy
•
Lemon
•
Meat
•
Vitamins
•
Processed foods
•
Legumes
•
Soda
•
Nuts and seeds
•
Nicotine
•
Herbal teas
The Health Coach Group 2012
Copyright All Rights Reserved
1
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.
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8
1
Shopping List
Fruit
Vegetables & Herbs
Other
Nuts & Seed
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Apple
Avocado
Banana (after cleanse)
Blackberries
Blueberries
Dates
Durian
Goji Berries
Lemon/Lime
Mango
Mulberries
Orange
Pineapple
Raisins (after cleanse)
Raspberries
Strawberries
Tomato
Watermelon
Baby Spring Greens
Carrot
Cayenne
Celery
Cilantro
Cinnamon
Cucumber
Cumin
Celery
Fennel
Ginger
Jalapeno
Green, Red, Yellow Pepper
Romaine
Kale
Mint
Onion
Spinach
Vanilla
Watercress
Zucchini
Acai Powder
Apple Cider Vinegar
Bee Pollen
Bragg’s Liquid Aminos
Cacao Nibs & Powder
Coconut Oil
Coconut Water
Hemp Oil
Himalayan Sea Salt
Kelp Noodles
Maca
Nori Sheets
Nut Butters
Sauerkraut
Spirulina
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Almonds
Brazil Nuts
Cashews
Chia Seeds
Hemp seeds
Pecans
Walnuts
9
1
Meal Plan
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
16 oz Warm clean
water and lemon
2 oz shot wheat grass
juice
Warm clean water and
lemon
Warm clean water and
lemon
Warm clean water
and lemon
Warm clean water and
lemon
Warm clean water and
lemon
16 oz of green juice or
smoothie
16 oz of green juice or
smoothie
16 oz of green juice or
smoothie
16 oz of green juice
or smoothie
16 oz of green juice or
smoothie
16 oz of green juice or
smoothie
Big plate of salad with
beans, grains, nori,
kelp, soup and/or
baked sweet potato
Big plate of salad with
beans, grains, nori,
kelp, soup and/or
baked sweet potato
Big plate of salad with
beans, grains, nori,
kelp, soup and/or
baked sweet potato
Big plate of salad with
beans, grains, nori,
kelp, soup and/or
baked sweet potato
Big plate of salad with
beans, grains, nori, kelp,
soup and/or baked
sweet potato
Big plate of salad with
beans, grains, nori,
kelp, soup and/or
baked sweet potato
Green juice, raw nuts,
or gluten free
crackers, - & 16 oz
clean water and lemon
juice 2 oz shot wheat
grass juice
Green juice, raw nuts,
or gluten free crackers,
- & 16 oz clean water
and lemon juice 2 oz
shot wheat grass juice
Green juice, raw nuts,
or gluten free crackers,
- & 16 oz clean water
and lemon juice 2 oz
shot wheat grass juice
Green juice, raw nuts,
or gluten free
crackers, - & 16 oz
clean water and
lemon juice 2 oz shot
wheat grass juice
Green juice, raw nuts, or
gluten free crackers, - &
16 oz clean water and
lemon juice 2 oz shot
wheat grass juice
Green juice, raw nuts,
or gluten free crackers,
- & 16 oz clean water
and lemon juice 2 oz
shot wheat grass juice
Large salad with any
veggies, garlic,
cayenne, a teeny bit of
olive oil and nuts or
fruit.
Large salad with any
veggies, garlic,
cayenne, a teeny bit of
olive oil and nuts or
fruit.
Large salad with any
veggies, garlic,
cayenne, a teeny bit of
olive oil and nuts or
fruit.
Large salad with any
veggies, garlic,
cayenne, a teeny bit
of olive oil and nuts or
fruit.
Large salad with any
veggies, garlic, cayenne,
a teeny bit of olive oil
and nuts or fruit.
Large salad with any
veggies, garlic,
cayenne, a teeny bit of
olive oil and nuts or
fruit.
Be sure to drink water all day. You can put lemon in the water with or without stevia and enjoy a refreshing lemon drink. You should also drink noncaffeinated herbal or green tea.
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Copyright 2013 All Rights Reserved
10
1
Meal Plan
Day
7
Day
8
Day
9
Day
10
Day
11
Warm clean water and
lemon
Warm clean water and
lemon
Warm clean water and
lemon
Warm clean water and
lemon
Warm clean water and
lemon
Warm clean water
and lemon
16 oz of green juice or
smoothie
16 oz of green juice or
smoothie
16 oz of green juice or
smoothie
16 oz of green juice or
smoothie
16 oz of green juice or
smoothie
16 oz of green juice
or smoothie
Big plate of salad with
beans, grains, nori,
kelp, soup and/or
baked sweet potato
Big plate of salad with
beans, grains, nori,
kelp, soup and/or
baked sweet potato
Big plate of salad with
beans, grains, nori,
kelp, soup and/or
baked sweet potato
Big plate of salad with
beans, grains, nori,
kelp, soup and/or
baked sweet potato
Big plate of salad with
beans, grains, nori,
kelp, soup and/or
baked sweet potato
Big plate of salad
with beans, grains,
nori, kelp, soup
and/or baked sweet
potato
Green juice, raw nuts,
or gluten free
crackers,
Green juice, raw nuts,
or gluten free crackers,
Green juice, raw nuts,
or gluten free crackers,
Green juice, raw nuts,
or gluten free crackers,
Green juice, raw nuts,
or gluten free crackers,
Green juice, raw
nuts, or gluten free
crackers,
Large salad with any
veggies, garlic,
cayenne, a teeny bit of
olive oil and nuts or
fruit.
Large salad with any
veggies, garlic,
cayenne, a teeny bit of
olive oil and nuts or
fruit.
Large salad with any
veggies, garlic,
cayenne, a teeny bit of
olive oil and nuts or
fruit.
Large salad with any
veggies, garlic,
cayenne, a teeny bit of
olive oil and nuts or
fruit.
Large salad with any
veggies, garlic,
cayenne, a teeny bit of
olive oil and nuts or
fruit.
Large salad with
any veggies, garlic,
cayenne, a teeny bit
of olive oil and nuts
or fruit.
The Health Coach Group
Copyright 2013 All Rights Reserved
Day
12
11
Alternate Meal Plan
1
For those of you who are pretty reliant on animal products for your daily meals:
Day 1-3 ~ include ocean fish for lunch, and chicken, turkey, tempeh or
eggs for dinner
Days 4-6 ~ no animal products for dinner
Days 7-11 ~ add fish in at lunch
Day 12 ~ add fish, chicken, turkey, tempeh or eggs for lunch.
The Health Coach Group
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12
Cleanse Your Mind
1
Affirmation
I am strong, confident and smart. I am healthier and happier every day.
Thoughts
Focus on good and positive thoughts during the next 12 days. If you feel
doubts or inadequacies, push them to the side and remind yourself “you
can do this”.
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Copyright 2013 All Rights Reserved
13
1
Journal
Journal about your experiences today with the following:
• home made food
•
prayer/meditation
• mindful eating
•
meaningful connections
• reduce one food
•
loving work
•
Laughter
•
Touch
•
alone time
•
visualization of future
•
quality sleep
• tongue scraper
• dry skin brush
• conscious breathing
• fresh air and sunshine
• physical activity
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14
1
Journal
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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Copyright 2013 All Rights Reserved
15
2
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16
2
Caffeine
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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2
Caffeine
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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2
Caffeine
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.
The Health Coach Group 2012
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19
Cleanse Your Mind
2
Affirmation
I am beautiful. I love myself and deserve to be treated well.
Thoughts
Make a list of 5 things that you love about yourself.
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20
2
Journal
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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21
3
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22
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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23
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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24
Cleanse Your Mind
3
Affirmation
My life is full of abundance. I am full of inner strength and power.
Thoughts
Feel your goals. Close your eyes and see yourself after attaining your
goals.
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25
3
Journal
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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Copyright 2013 All Rights Reserved
26
4
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27
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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28
Cleanse Your Mind
4
Affirmation
As I become healthier, my body and mind will transform as well.
4
Thoughts
Focus on the progress you are making.
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29
Cleanse Your Mind
4
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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30
5
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31
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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32
Cleanse Your Mind
5
Affirmation
I am allowed to be human, I strive to grow each day, rather than for
perfection.
Thoughts
Write down 5 of your best qualities.
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33
5
Journal
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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34
6
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35
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
Peaches
Apples
Sweet Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Grapes (Imported)
Spinach
Lettuce
Potatoes
12 Least Contaminated
Onions
Avocado
Sweet Corn (Frozen)
Pineapples
Mango
Asparagus
Sweet Peas (Frozen)
Kiwi Fruit
Bananas
Cabbage
Broccoli
Papaya
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36
Grocery Shopping
The Dirty Dozen
6
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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37
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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38
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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39
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
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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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Cleanse Your Mind
6
Affirmation
My life is abundant, health, happiness and joy flow from me.
Thoughts
What if your problems disappeared today? How would your life change?
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Cleanse Your Mind
6
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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7
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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 cartilage 10. 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
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Cleanse Your Mind
7
Affirmation
I forgive those who have done wrong. I look forward to the future as I
have let go of the past.
Thoughts
Make a list of 5 people you need to forgive. Then let it go.
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7
Journal
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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49
8
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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
8
1. Sugar - Sugar is in many processed foods and we don’t even realize it.
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.
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8
Inflammation
Anti Inflammatory Foods
Inflammatory Foods
•
Blueberries
•
Sugar
•
Chocolate (Dark, uncooked)
•
Cooking Oils - corn, cottonseed, safflower, soy,
•
Cruciferous Vegetables
•
Extra Virgin Olive Oil
•
Ginger
•
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.
sunflower,
•
Trans Fats – check all labels and NEVER eat trans
fats.
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Cleanse Your Mind
8
Affirmation
I attract all that is good. My relationships are strong and healthy.
Thoughts
List 5 things you are grateful for.
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8
Journal
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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55
9
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9
Exercise
Any exercise that you sweat with, will help to detoxify your body. One that is especially detoxifying is the
rebounder. Gentle jumping on the mini trampoline:
•
Releases endorphins and other hormones
•
Stimulates and exercises EVERY cell in the body at the same time
•
Stimulates muscle tone and strength
•
Increases flexibility
•
Oxygenates the blood
•
Improves circulation
•
Helps to release toxins
•
Stimulates the lymphatic system
You can set the rebounder up in the living room bounce and watch television at the same time. Try
turning on the music and bouncing.
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Cleanse Your Mind
9
Affirmation
I love my body. I am strong and full of energy.
Thoughts
Make a list of 5 good things about your body.
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9
Journal
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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59
10
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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.
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Cleanse Your Mind
10
Affirmation
I grow stronger and stronger every day .
Thoughts
List 5 things you can do that will make your life better tomorrow.
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10
Journal
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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63
11
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11
Sunshine
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.
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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.
When you first start out, juicing is a lot easier on your body. Whether you are juicing 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 you get used to the juice, and if you enjoy the texture, go ahead and try smoothies.
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.
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Cleanse Your Mind
11
Affirmation
I listen with love to my bodies messages.
Thoughts
What is your body telling you now? How do you respond?
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11
Journal
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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68
12
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69
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
Copyright 2013 All Rights Reserved
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70
Sugar Addiction
12
The Genetics of Pleasure
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.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
Copyright 2013 All Rights Reserved
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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.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
Copyright 2013 All Rights Reserved
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Sugar Addiction
12
Overcoming Your Addiction to Sugar
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.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
Copyright 2013 All Rights Reserved
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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.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
Copyright 2013 All Rights Reserved
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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.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
Copyright 2013 All Rights Reserved
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75
Cleanse Your Mind
12
Affirmation
I am enough.
Thoughts
Think of the places that you have too much. Are your closets
overflowing, your bills too high, your refrigerator bursting, your stacking
trays turning to mountains. Clean it up and detoxify your surroundings.
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12
Journal
Thoughts, Feelings and
Intuitions
(Spiritual, Family,
Inspirational)
Gratitude
Goals
Fitness
Joy
3 signs of progress
Something I will do
better tomorrow to move
me toward my goals.
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77
R
Cleansing
Recipes
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78
Basic Green Juice
R
Ingredients:
Directions:
2 cups spinach
4 stalks celery
1 cucumber
1 bunch watercress
1 orange (peeled)
Juice and drink
Health Coach Group
Simple, easy, and clean juice to cleanse and
detoxify.
fruits
veggies
grains
protein
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2013 All Rights Reserved
dairy
79
Green Juice
R
Ingredients:
Directions:
1 cucumber
1 pear (bosch)
3 stalks celery
1" ginger
1/8 cup watercress
1/4 cup mint
1 peeled lemon
Juice and drink!
Health Coach Group
This is hydrating and beautifying. Great for the
skin.
fruits
veggies
grains
protein
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dairy
80
R
Smoothie
Ingredients:
Directions:
1 coconut (meat and water)
1 1/2 cups frozen papaya
1 banana
4 (deveined) collard leaves
1 cup hemp milk
1 Tbsp stevia
1/2 cup crushed ice
Blend and serve.
Health Coach Group
Great for your digestive system!.
fruits
veggies
grains
protein
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dairy
81
Strawberry Almond Salad
R
Ingredients:
Directions:
Bunch spinach
Handful strawberries, sliced
Handful toasted sliced almonds
(2) pinches watercress
Toss and serve with Garlic Dressing
For a little more color…add blueberries.
Health Coach Group
fruits
veggies
grains
protein
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dairy
82
Green Juice
R
Ingredients:
Directions:
1 bunch kale
2 cucumbers
1 head celery
1 cup snap peas
4 fuji apples
1 inch ginger
Juice and drink.
Health Coach Group
I could drink this everyday for dessert!
fruits
veggies
grains
protein
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2013 All Rights Reserved
dairy
83
R
Cucumber Salad
Ingredients:
Directions:
2 cucumbers
1 small handful fresh dill
1 cup snap peas
2 cloves garlic
1/2 lemon, peeled
1 Tbsp olive oil
1 Tbsp raw apple vinegar
1 Tbsp raw honey
sea salt and ground pepper to taste
This can be blended, juiced or chopped into small
pieces and eaten as a salad!
Health Coach Group
Even the children love this one!
fruits
veggies
grains
protein
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2013 All Rights Reserved
dairy
84
R
Hemp Milk
Ingredients:
Directions:
1/4 cup hemp seeds
16 oz coconut water
small pinch raw vanilla
small pinch sea salt
Blend hemp and coconut water on high until
smooth. Add vanilla and salt and blend quickly on
medium.
Health Coach Group
Enjoy this with fruit or granola. This is a great
source of protein!
fruits
veggies
grains
protein
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2013 All Rights Reserved
dairy
85
Alkaline Broth
R
Ingredients:
Directions:
1 head celery chopped in large pieces
1 bunch parsley
6 carrots chopped in quarters
1 onion quartered
1 clove garlic cut in half
2 cups spinach
6 potatoes quartered
Place all in a non aluminum cooking pot, cover
with water and cook for 1 hour. Strain and drink
warm. Leftover can be refrigerated and enjoy cold
or warm.
Health Coach Group
This is an easy and delicious soup. It cleanses and
alkalizes. You can eat it in a bowl like a soup, or
drink it from a cup like tea.
fruits
veggies
grains
protein
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dairy
86
R
Garlic Dressing
Ingredients:
Directions
2 tsp dijon mustard
4 Tbsp raw wine vinegar (or balsamic vinegar)
1 cup extra virgin cold pressed olive oil
3 cloves garlic - peeled and mashed
Combine all ingredients and shake (refrigerate)
Health Coach Group
You may add herbs like parsley, tarragon, thyme,
basil or oregano and pepper if you like
fruits
veggies
grains
protein
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2013 All Rights Reserved
dairy
87
How to Build a Salad
Building a salad can be an adventure. Start with at least one type of greens and add fruits,
nuts, herbs and other vegetable's. Don’t be afraid to experiment. Salads can have themes,
international and cultural flair and it can be something you add to a meal…or an entire meal
in itself. The more you play with salads, the better you will tell what combinations work for
you.
Experiment with different kinds of greens, iceberg lettuce is just one kind, there are many
beautiful greens, arugula, romaine, collards, kale and they all add different flavors.
Add fruit; strawberries, dried apricots, oranges, peaches, pears, blueberries and apples add
sweetness to the salad.
Throw in a nuts or seeds; cashews, walnuts, pecans, pine nuts and sunflower seeds add fat
and texture to the salad.
Health Coach Group
Vegetables like broccoli, peppers, celery, onions and corn add flavor and color to a salad.
Add some more fat…like avocado or olive oil.
Throw in sea vegetables too! A handful of kelp will add crispness with 0 calories!
Little things make a big difference too… salt and pepper, herbs and garlic liven up a salad in
big ways.
A salad can be a work of art, full of flavor and luscious nutrition. Choose the items from your
shopping list that you love the most and make a giant salad and enjoy!
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Salads
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B
Bonus
Nutrition
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Nutrition
Green Vegetables
Greens are
missing in most
modern diets
“As a shopper, you may pass by them many times, looking but not buying, noticing, the dazzling array of
fresh, crisp, and nutritious greens – curly kale, red and green chard, collards, bok choy, mustard greens,
arugula, fisee, mesclun, and other exotic looking lettuces. A little uncertain, a little confused, you tuck
these impressions into a corner of your mind. Then, at a favorite restaurant, an exotic-looking salad is
served, or perhaps tender beet greens with garlic and olive oil. The next trip to the market once again
serves to conjure up these tasty dishes. This time, you buy some beet greens, some arugula, even frisee,
and take them home. Now what?” Greens Glorious Greens
“Diets that are rich in vegetables and fruits are protective against many cancers – there is an enormous
amount of work on this,” says Lee Wattenberg, a professor at the University of Minnesota who has been
studying cancer prevention for 30 years. “over the last decade a fairly large number of prevention
compounds have been found in fruits and vegetables. When you look at the totality, it’s quite impressive.”
As impressive as the health benefits of greens may be, you should not picture a pile of tasteless, hard to
chew greens on your plate. You don’t have to eat them just because they are healthy for you. We are
here to say that leafy greens are not only beautiful to behold, but also tasty and cabable of transporting us
(through recipes) to far corners of the earth where greens have been a way of life for centuries. The
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Nutrition
Green Vegetables
Greens are
missing in most
modern diets
Knowledge that you can transform greens into a variety of delicious dishes is what you hope to pass
along.
With the exception of spinach and lettuce, and some use of collards ant turnips greens in the South, leafy
greens have generally not been part of the American diet.
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Nutrition
Green Vegetables
Too much of a
good thing?
Oxalates include some leafy greens, berries, fruits and vegetables high in vitamin C, some nuts and seeds, coffee, tea
and chocolate. That is why it is important to have a nice variety of foods in your diet and not be extreme in any one
thing.
Oxalate is a molecule that, under certain circumstances, links up with calcium and crystalizes. It is important to eat a
low oxalate diet if you suffer from kidney stones, fibromyalgia, inflammation, or have had part of your intestine
removed. A food is considered high in oxalates when it has more than 10mg of the compound per serving.
Some of the foods high in oxalate include, spinach, green beans, rhubarb, kidney beans, soy, sweet potatoes,
strawberries, raspberries, tangerines and kiwis. Meat and dairy do not have oxalate.
To balance vegetables that are high in oxalates combine them with richer foods like seeds, nuts, beans or oil.
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Nutrition
Green Vegetables
Leafy greens
Arugula
Endive
•
Cruciferous
• Bitter, leafy
•
Peppery taste
• Belgian endive, escarole, and curly endive (frisée).
•
High in potassium
•
Manages blood pressure
•
Prevents osteoporosis
•
Boosts memory (phytochemicals)
Escarole
•
Antioxidants
• Leafy
• Good source of potassium, (manages blood
pressure and preventing osteoporosis)
• Vitamin K (may prevent bone fractures).
• Good source of potassium, a mineral involved in
Collard Greens
managing blood pressure and preventing
•
Cruciferous and leafy
osteoporosis
•
From the cabbage family
•
Good source of beta-carotene
•
Helps prevent and manage arthritis, cataracts,
• Good source of vitamin K( may prevent bone
fractures).
macular degeneration
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Nutrition
Green Vegetables
Leafy greens
Kale
•
cruciferous and leafy from the cabbage
•
Good source of antioxidants, including vitamin C,
beta-carotene, lutein, and zeaxanthin (helps maintain
healthy eyes, hair, and skin)
•
• Good source of antioxidants, (helps prevent arthritis,
cataracts, and macular degeneration, as well as maintain
healthy hair and skin)
• Good source of potassium (manages blood pressure and
prevents osteoporosis)
Calcium and potassium (keeps bones and teeth
• Vitamin K (may prevent bone fractures)
strong)
•
Quercetin (anti-inflammatory) (arthritis and memory
Mustard Greens
loss)
• Pungent, peppery flavor
•
Riboflavin (may protect against migraines)
• Antioxidants (vitamin C, beta-carotene, lutein, and zeaxanthin,
•
Vitamin K (may prevent bone fractures)
which help prevent arthritis and maintain healthy eyes, hair,
and skin)
• Contains folate, (may help reduce the risk of heart disease,
Lettuce
enhance memory, and improve mood)
•
Leafy
•
Romaine, green leaf, red leaf, bibb, and butterhead
•
Good source of antioxidants
• Vitamin K (may prevent bone fractures)
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Nutrition
Green Vegetables
Leafy greens
Radicchio
•
leafy vegetable with a bitter taste
• Vitamin K (may prevent bone fractures)
•
good source of potassium (manages blood pressure
• Iron and Vitamin B
and prevents osteoporosis)
Swiss Chard
•
Vitamin E
•
Lutein (maintains healthy eyes and skin)
• Leafy green vegetable
• Similar to spinach
• Good source of antioxidants (vitamin E, beta-carotene, lutein,
Spinach
and zeaxanthin)
•
Dark leafy green vegetable
• Magnesium
•
Nutrient-dense
• Potassium
•
High in fiber
• Vitamin K
•
Can help you manage type 2 diabetes
•
Good source of antioxidants (vitamin C, beta
carotene, lutein, and zeaxanthin)
•
Very high amounts of potassium
Turnip Greens
• Leafy green vegetable
• Good source of antioxidants
• Contains folate
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Nutrition
Green Vegetables
Leafy greens
Watercress
•
Leafy green vegetable
•
Peppery flavor
•
Good source of beta-carotene, lutein, and zeaxanthin
•
Vitamin K
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Nutrition
Phantastic Phacts
Illness is
caused by
acidification
Do you understand the importance of alkaline and acid in the body?
The most important thing to know is that illness is cause by acid. Acid and alkaline balance is important to your health.
THIS IS THE FACT:
•
Illness is caused by Acidification
•
Alkaline -acid balance is one of the big keys to health. Once you master this in your diet. You will thrive. You will
be surprised by all the diseases and ailments that are caused by acidity in the diet…and then in the body. Acidity
causes disturbance in your enzymes, demineralization and seriously harmful acid activity.
If you are too acidic you may suffer from the following; No energy, Depression, Nervousness and agitation, Low stress
threshold, Tooth and gum disease, Conjunctivitis, Cracking at the corners of your lips, Acidic diarrhea, Mineral and
calcium depletion of bones, Osteoporosis, Inflamed intestines, Burning in the bladder, Runny nose and chills, dry skin,
thin nails, dull, dry hair, leg cramping, Rheumatism, Arthritis, Sciatica, Tendinitis, Migrant joint pains
UNDERSTAND PH BALANCE:
The pH scale goes from 0 to 14
the numbers below 7 are acidic (low on oxygen)
the numbers above 7 are alkaline
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Nutrition
Phantastic Phacts
Illness is
caused by
acidification
THIS IS IMPORTANT…
•
blood, lymph and cerebral spinal fluid in the human body are designed to be slightly alkaline at a pH of 7.4.
•
At a pH slightly above 7.4 cancer cells become dormant
•
at pH 8.5 cancer cells will die while healthy cells will live.
THIS IS WHAT YOU MUST DO TO BE OPTIMALLY HEALTHY…
•
60-80% of the diet should be alkaline
•
20-40% should be acidic for an optimum result.
ACIDIC DIETS EAT UP YOUR MINERALS – ALKALIZING DIETS REPLENISH YOUR MINERALS
So, what is acidic? Fried foods, animal products ….you get it. Alkaline is the good green stuff. When you eat acidic
food, your body works like crazy to bring it back to an alkaline state…that is how you get sick…it robs your mineral
stores to overcompensate…this is where the trouble comes in.
The standard American diet (sad) is acidic, burgers, cheese, coffee….all the stuff that gets eaten every day is eating up
all the good things in your body. You need your minerals. Your body does not replenish its minerals. Once you use
them, they are gone. If you want more you need to eat them. Minerals help your body to build essentials to its health;
proteins, enzymes, hormones, etc. Foods that are high in minerals are alkaline.
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Nutrition
Phantastic Phacts
Illness is
caused by
acidification
You can exercise to improve your PHbalance! Exercise helps the body to balance PH.
ENJOY!
AVOID
cold-water fish
cream
asparagus
spirulina
lemons
beef
synthetic
beets
sprouts
limes
venison
supplements
bell peppers
zucchini
mangoes
pork
pharmaceutical drugs
broccoli
buckwheat
wild game
sugar
carrots
millet
poultry
coffee
cauliflower
quinoa
shellfish
margarine
chlorella
amaranth
bananas
eggs
roasted peanuts
celery
stevia
strawberries
milk (raw &
soft drinks
chicory
beans
flax seed
pasteurized)
isolated soy protein
cucumbers
peas
hemp seed
butter
isolated whey protein
kelp
cold pressed hemp,
leafy greens
flax and borage seed oil
radis
apples
cheese
melons
avocados
papayas
pomegranates
white chia seed
sesame seed
almonds
cantaloupe
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coconut
brazil nuts
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Nutrition
The Dirty Dozen
Our food is
full of
pollutants
1. Apples – A tree fruit that always makes the list: Apples. More than 40 different pesticides have been detected on
apples, because fungus and insect threats prompt farmers to spray various chemicals on their orchards. Not
surprisingly, pesticide residue is also found in apple juice and apple sauce, making all apple products smart foods to
buy organic. Some recommend peeling apples to reduce exposure to pesticide residue, but be aware that you're
peeling away many of the fruit's most beneficial nutrients when you do so! Can't find organic apples? Safer
alternatives include watermelon, bananas and tangerines.
2. Celery - Another perennial food on the dirty dozen list is celery. It's a good one to commit to memory, since it
doesn't fit the three main categories of foods with the highest pesticide residue (tree fruits, berries and leafy greens).
USDA tests have found more than 60 different pesticides on celery. Can't find organic celery? Safer alternatives
with a similar crunch include broccoli, radishes and onions.
3. Strawberries - Strawberries are always on the list of dirty dozen foods, in part because fungus prompts farmers to
spray, and pesticide residue remains on berries sold at market. Nearly 60 different pesticides have been found on
strawberries, though fewer are found on frozen strawberries. Can't find organic strawberries? Safer alternatives
include kiwi and pineapples.
4. Peaches - Another tree fruit that always makes the dirty dozen list: peaches. more than 60 pesticides have been
found on peaches, an nearly as many in single-serving packs, but far fewer in canned peaches. Safer alternatives
include watermelon, tangerines, oranges and grapefruit.
5. Spinach - Leading the leafy green pesticide residue category is spinach, with nearly 50 different pesticides. (While
frozen spinach has nearly as many, canned has had fewer detected pesticides.)
6. Nectarines (imported) - Nectarines, at least imported ones, are among the most highly contaminated tree fruits.
Domestic nectarines don't test with as much pesticide residue, but overall 33 pesticides have been detected on
nectarines. Can't find organic nectarines? Try pineapple, papaya or mango.
7. Grapes - Another perennial entrant on the dirty dozen list, imported grapes can have more than 30 pesticides.
Raisins, not surprisingly, also have high pesticide residue tests. Makes you wonder about wine, eh?
Adapted from The Daily Green
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Nutrition
The Dirty Dozen
Our food is
full of
pollutants
8. Sweet Bell Peppers – Another fruit that usually makes the dirty dozen list because it tends to have high pesticide
residue is the sweet bell pepper, in all of its colorful varieties. Nearly 50 different pesticides have been detected on
sweet bell peppers.
9. Potatoes - America's favorite vegetable is the potato; unfortunately, more than 35 pesticides have been detected on
potatoes in USDA testing. Sweet potatoes offer a delicious alternative with less chance of pesticide residue.
10. Blueberries - Blueberries usually make the dirty dozen list, since more than 50 pesticides have been detected as
residue on them. Frozen blueberries have proved somewhat less contaminated. Unfortunately, obvious alternatives like
cranberries and cherries, while they may not make the dirty dozen list this year, are often contaminated themselves. For
breakfast cereal, if you can't find blueberries, consider topping with bananas.
11. Lettuce - Joining spinach in the leafy greens category, lettuce makes the list of dirty dozen foods with the most
pesticides. More than 50 pesticides have been identified on lettuce. If you can't find organic lettuce, alternatives include
asparagus..
12. Kale - A superfood, traditionally kale is known as a hardier vegetable that rarely suffers from pests and disease, but
it was found to have high amounts of pesticide residue when tested in each of the past two years. Can't find organic
kale? Safer alternatives include cabbage, asparagus and broccoli. Dandelion greens also make a nutritious alternative
Adapted from The Daily Green
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Nutrition
Juice or Blend
Chlorophyll
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.
When you first start out, juicing is a lot easier on your body. Whether you are juicing 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 you get used to the juice, and if you enjoy the texture, go ahead and try smoothies.
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.
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Nutrition
Sea Vegetables
Among the
most
nutritionally
dense foods
Sea vegetables, also called seaweed, are among the most nutritionally dense foods in the world.
Asian cultures have used sea vegetables as a major part of their diets. Sea vegetables are the
highest natural source for electrolytes. It can contain 10 times more calcium than cows milk and
more than twice as much iron as red meat. They are rich with chlorophyll, easy to digest and
alkaline.
Sea vegetables include:
•
Agar - Also called kanten or Japanese gelatin, it's a clear, tasteless alternative to animal or
chemical-based gelatin and comes in opaque flakes. Agar agar is a combination of various sea
veggies and just like any other gelatin, it can be used to firm up jellies, pies and puddings. It
simply dissolves in hot liquid and thickens at room temperature
•
Arame - Look for thin and wiry black shreds. They have a sweet, mild flavor and pack in a
good supply of calcium, iodine, potassium, vitamin A and dietary fiber. Rinse thoroughly, then
soak in warm water for 10 to 15 minutes before cooking. Try them in quiches, omelets, stirfries, pasta salad or tossed into a cold salad with a light vinaigrette.
Whole Foods
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Nutrition
Sea Vegetables
•
Among the
most
nutritionally
dense foods
Dulse - This sea vegetable isn't green at all. It's reddish brown, full of potassium and protein
and available in whole stringy leaves or powdered as a condiment. Expect a chewy texture
and slightly salty finish. Pan-fried in sesame oil, dulse becomes feather-light and crispy and
can lend a savory flavor and crunch to any sandwich or salad. Some even liken it to bacon! In
fact, you can eat this one straight from the package like jerky.
•
Kelp - Kelp noodles are a food made from kelp, an edible brown seaweed that contains high
amounts of iodine. Marketed as a low-calorie alternative to pasta and other noodle varieties,
kelp noodles contain kelp, sodium alginate (a form of seaweed-derived salt), and water. Since
no cooking is required in their preparation, kelp noodles are often eaten by those on a raw
food diet.
•
Kombu - Its dark purple color might just romance you. Look for kombu in thick strips or sheets.
Eating it adds iodine, calcium, magnesium and iron to your diet — easily added dry to the
cooking liquid for rice, beans or soup. There's an extra advantage to kombu, too: cooking a
postage stamp-sized piece of dried kombu with beans will help make them more digestible.
Cooking hint: Keep in mind that kombu doubles its volume and readily soaks up water, so add
extra liquid to broths, beans and stocks whenever you add dried kombu.
Whole Foods
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Nutrition
Sea Vegetables
•
Among the
most
nutritionally
dense foods
Nori - This just might be the sea vegetable you know best since it's typically used to make
sushi rolls like California Rolls. Look for nori to be dark purple to marine green. It's readily
available toasted or untoasted, too. Eat up; it contains both iodine and vitamin C so don't
hesitate to use it as a condiment for rice, soups, salads, casseroles or grains either crushed
into flakes or cut into strips.
•
Sea Palm - Its name gives away the fact that this sea vegetable, brownish-green in color,
looks just like a miniature palm tree. It's also called American arame and comes from
America's pacific coast. Expect a sweet, salty taste with this one, so enjoy it raw or sautéed,
added to soups or salads or toast some and add to your trail mix. Try this: marinate sea palm
and other sea vegetables in a mirin-tamari-ginger juice sauce for an out-of-this-world sea
vegetable salad.
•
Wakame - Pronounced wah-ka-may, this deep grayish-green sea vegetable is the tenderest of
them all. Consider adding it to your diet since it supplies dietary fiber and potassium. After
soaking it for about 10 minutes in water, wakame expands to seven times its original size.
After being soaked then cooked, long fronds of wakame become silky and almost melt in your
mouth. Eat raw as a snack, add to soups and stir fries or roast and sprinkle on salads or stews
as an easy way to add minerals to your favorite foods.
Whole Foods
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Programs for Health Coaches
http://www.thehealthcoachgroup.com
With Cathy Sykora
The Health Coach Group
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