a health-building cleansing program . . . for you! · 2017-05-16 · a “health building cleansing...

A “Health Building Cleansing Program” . . . For YOU! 1

A Health-Building Cleansing Program . . . for YOU!

The Fresh Start Cleansing Program is a two phase system, beginning with a comprehensive 7-day cleanse, followed by a 4-week “restore and rebuild your health” program.

Version 1.3

2 Fresh Start Cleansing Program

The Five Elements of a Healthy Cleanse . . .

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Live FOODS

Quality Cleansing SUPPLEMENTS

Optimal FLUID Intake

Adequate REST

Moderate EXERCISE

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Welcome to YOUR Fresh Start!

You are ready to take action. You’ve made the decision to begin the process to your better health. Congratulations!

Fresh Start is a very structured program lasting just seven days. As so many participants have stated, “I can do anything for seven days,” we trust that by placing your order for one of our recommended systems that you also, are committing to follow the program. Should you choose to alter the program, understand that we cannot vouch for its success. Please read this Guidebook carefully as it gives specific instruction on what to do when.

What is the Fresh Start Cleansing Program?It’s a seven-day, safe, simple, and successful protocol for better health, using the Four R steps:

• A safe system which Removes those foods and lifestyle practices that have contributed to diminishing your body’s ability to function at its highest level.

• A simple process to Replace nutrient poor foods with nutrient dense ones.

• A successful step in beginning to Restore your sense of well-being.

• Over time, and with the adoption of the principles of Fresh Start, you can move to Rebuild your body’s health from survive to thrive. It’s never too late for a Fresh Start.

We suggest that there is only one disease: Cellular Malfunction

Caused by two factors: Deficiency and Toxicity


You Are What You EatWhat you eat does affect your health. Nutrients act as a team. A deficiency of even one will decrease the

effectiveness of all the others. Our goal is to provide you with a selection of high quality nutrient-dense

foods.

Toxins in our environment can impose an undue external burden,

while poor digestion, lack of exercise, and negative thoughts and emotions can increase our internal toxic load. Our bodies do have the ability to detoxify

when we take in essential nutrients from foods rich in vitamins, minerals, protein, carbohydrates and essential fatty acids

along with pure water and oxygen.

Our bodies are exposed to a large number of unwanted chemicals every day. The majority are man-made substances that wind up in our food, air, and water, or are taken in the form of drugs. Toxins enter the body in the form of pesticide exposure from produce; preservatives, antibiotics, and estrogen in meat and animal products, prescription drugs, environmental toxins; and chemicals found in skin care and cleaning products.

All require detoxification if our bodies are to function optimally. Think of Fresh Start as a “toxin-puller”— the liver, kidneys, intestines, and skin act together to remove the toxins from fat cells and the liver. There are mainly two carriers of toxins entering the body: fat-soluble and water-soluble.

Many that enter are fat-soluble, which means they dissolve only in fatty or oily solutions and not in water. Fat-soluble toxins tend to accumulate in fat cells and can stay for a long time. The unfortunate fact is that heavier people DO have more toxins in their bodies.

The first stop in the detoxification process is the liver. The liver converts fat-soluble toxins into water-soluble substances that can be excreted from the body through the kidneys; filters the blood to remove large toxins; synthesizes and gets rid of bile full of cholesterol and other fat-soluble toxins; and then uses an


enzymatic process called Phase 1 and Phase 2 liver detoxification to complete the process. Think of your liver as the toxic trash metabolizer and learn to love your liver!

Water-soluble toxins are found in the blood and the cytoplasm (the material inside the cell). We do not recommend the Fresh Start program for pregnant or nursing mothers since the sudden release of the fat-soluble toxins would be transported in the blood which circulates between mother and fetus, and would also be released into the breast milk consumed by infants. Fresh Start would be an excellent program for those women who plan their pregnancies 3-6 months (or more) in advance, or after weaning their infant.

What Benefits Can I Expect from the Seven Day Program?

• A BOOST in energy—usually by the third day

• Better FOCUS & CLARITY—usually by the third day

• IMPROVED digestion

• Cravings for sugar, caffeine, fats, and nicotine REDUCED

• HEALTHIER immune system

• True APPETITE appropriate for you

• An ongoing CRAVING for vegetables

• Kick-starting weight loss, if desired

• General health building cleanse for everyone, ideal weight or overweight


Are there actions I can take before beginning my Fresh Start Program?

You are eager to begin, your Fresh Start package has been ordered, and you’d like a game plan for the interim period.

Here are some suggestions:1. Cut back/cut out coffee/tea/caffeine containing soda.

• If you are drinking more than 3 cups of coffee/tea or soda a day, you may have an addiction. Caffeine has been found to be highly addictive.

Withdrawal symptoms that tell you that caffeine affects your body are:

• Headache

• Irritability

• Inability to concentrate

• Drowsiness

• Pain in the stomach, joints or upper body.

So if this is withdrawal, what is going on in your body while you’re drinking all that caffeine?

• Caffeinated drinks act as a diuretic, causing water loss unless you drink more water to compensate.

• Caffeine may deplete essential minerals such as iron, magnesium and zinc.


• As a stimulant, caffeine may interfere with sleep cycles.

• Coffee beans are exposed to lots of pesticides.

If you are drinking more than 1 cup of a caffeinated beverage a day, begin cutting down. Our goal is zero each day for the seven days during the Fresh Start Cleanse, BUT for those seriously addicted, you’ll want to taper off to prevent withdrawal headaches. Start by eliminating one cup of coffee or caffeinated tea a day. This is also the time to reduce any sweetener, cream, milk, or flavored substance you add.

Eliminate artificial sweeteners for all time. Get rid of all those pink and blue packages in your cupboards. Choose Stevia or honey instead. Agave may be used only if it is organic, because most commercial agave contains large amounts of high fructose corn syrup. Move to eliminate any type of sweetener in your beverages, realizing that natural or synthetic, they do increase your sweet-seeking appetite.

2. Make double meals the week before Fresh Start.

If you are the cook in the house, and your family is not joining you on your Fresh Start program, make extra amounts of food, then package and freeze for the family’s use during the week of Fresh Start. This keeps your kitchen duties to a minimum and reduces your temptation to sample or downright dig in!

3. Clean the cupboards of the trigger treats that lay in wait for you.

So the family wants cookies. Buy the ones you don’t like, OR ask a family member to hide them from you, OR tell your spouse to eat them outside the house. OR if you dare…tell the family that for the week of Fresh Start they will be entering a “Treat Free Zone.”

Store each variety of produce in its own glass container or ziploc bag. It’s best to shop every 3-4 days for the highest quality of fruits and vegetables. We’ve listed the produce we recommend you purchase organically. This is not the time to be eating wrinkled, bruised, dried -out produce.

4. Start moving toward 8 hours of sleep each night.

Move your bedtime back by 15 minutes each night, until you are getting 8 hours of sleep. You will probably see such great improvement in your


memory, morning decision-making, and energy that we hope this will become your new normal.

5. Begin drinking more water.

Yes, you can wait until Fresh Start begins, but drinking more water now, begins the cleansing process. We recommend filtered or distilled. Shaklee’s Get Clean Water Filter has been shown to be more effective than Brita or Pur.

6. Prepare your shopping list and go to the market.

7. Fill out the “How Do I Feel Today” sheet.

Keep a copy for yourself and give one to your coach.

8. Fill out the Measurement Chart.

9. Take a Before Picture.

Remember to take an After picture in 5 weeks, 12 weeks and at goal weight.

Don’t forget that before photo!


What shall I avoid for the Seven days?• Anything containing sugar

• Anything that has been cooked:Meats • Fish • Poultry • Baked Goods • Beans, Lentils • Fried Foods

Chips • Cooked Vegetables (lightly steamed OK)

• All dairy in every form

• All rice milk • almond milk • coconut milk • hemp milk

• All soy protein or vegetable-based protein shakes

• All grains

• All artificial sweeteners

• All dried fruit and popcorn

• All fried or baked foods

• All coffee and caffeinated tea. If you have had a caffeine addiction (more than 3 servings/day), and have reduced your intake, 1 cup of caffeinated coffee is acceptable but not encouraged. Avoid Shaklee Energizing Tea for the 7 days of Fresh Start, also NO Shaklee Performance.

• All alcoholic beverages

• All juices, coconut water, or flavored waters

• All carbonated drinks


What Do I Eat During Fresh Start Week?

Since your diet will consist of fruit and vegetables and our intention is to eliminate toxins from our bodies, buying organic fruit and vegetables during this week is a good idea. However, we do recognize that budgets and availability play a large role in your purchases.

Here are lists of fruit and vegetables in order of the amount of pesticides reported by EWG (Environmental Working Group) during 2015. EWG reported the top 50 containing fruits and vegetables. You’ll notice that they combined the fruit and vegetables. We suggest you purchase at least the “Dirty Dozen” from organic sources.

Print the EWG Dirty Dozen/Clean Fifteen chart as a shopping guide.


Raw FruitListed in order of the amount of pesticides they contain. #1 (Apples) have the most pesticides. Fruits that are not color coded do not count toward the three cups (color must go all the way through). Eat them as a treat!

1. Apples

2. Peaches - CY

3. Nectarines - CO

4. Strawberries - CR - S

5. Grapes: red & green - CR, CG

14. U.S. Blueberries - CB

17. Cherries - CR

18. Plums - CP

19. Pears

21. Raspberries - CR

23. Tangerines - CY

24. Imported Blueberries - CB

30. Bananas- limit to 1/day - S

31. Oranges - CO

33. Watermelon - CR - S

34. Honeydew melon - CG

38. Cantaloupe - CY

39. Grapefruit - CY

41. Kiwi - CG - S

42. Papaya - CO

43. Mango - CO

48. Pineapple - CY - S

50. Avocado-limit to 1/day - CG - S

Not listed:

• Lemons - CY

• Limes - CG

• Star Fruit

• Ugli Fruit

• Or any other fruit

Raw VegetablesWhile carrots are listed as no. 25 we recommend buying organic baby carrots. Non-organic baby carrots are washed in a chlorine water solution.

6. Celery

7. Spinach - LG

8. Red/yellow/orange bell pepper - CR, Y, O

9. Cucumber

10. Cherry Tomatoes - CR

11. Snap Peas-imported - CG

12. White potato


13. Hot peppers - CR

15. Lettuce: all varieties - LG

16. Kale & Collard Greens - LG - S

20. Green Beans - CG

21. Winter Squash (possibly grated)

25. Carrots - CO

26. Summer squash & zucchini

27. Broccoli & Broccoflower - CG - S

28. Imported Snap Peas - CG

29. Scallions/green onions - S

32. Tomatoes - CR

35. Mushrooms - S

36. Sweet Potato - CO

37. Cauliflower - S

40. Eggplant - CR

44. Asparagus - CG - S

45. Onions - S

46. Frozen sweet peas - CG

47. Cabbage- red & white - S

49. Sweet Corn

Not listed in EWG rankings:

• Brussel Sprouts - S

• Turnip - S

• Watercress - LG, CG - S

• Sprouts - LG

• Radishes - S

• Leeks - S

• Beets - CR

• Bock Choy - GG - S

• Sprouts

• Dandelion Greens - LG

• Chard - LG - S

• Jicama

• Seaweed - S (the superfood you’re probably not eating, but would do well to add).

CO - Orange

CG - Green

CY - Yellow

CR - Red

CP - Purple

S - Sulphur

LG- Leafy Green

A small amount of sweet corn, papaya and summer squash sold in the United States is produced from GMO seedstock. Buy organic varieties of these crops if you want to avoid GMO produce.

If there are no code letters, the vegetable or fruit is not colored all the way through. Therefore, it does not count toward your three cups. But eat them at will, after you meet your three cups of each per day.


During the Week of Fresh Start and the Four weeks following, we suggest you

follow the 3-3-3 Food Pattern

Optional: ¼ cup seaweed salad each

day during 7-day Fresh Start. This is so concentrated, it

counts as one cup of sulphur foods.

Improves Elimination of Lead and Mercury

Seaweed: the green superfood.


Three cups of leafy greens.Three cups of deeply colored vegetables and fruits.

Three cups of sulphur-rich vegetables.

The balance of the 9 cups, (doubled, tripled or more during the first seven-days of Fresh Start) is extremely important for the success of cleansing and rebuilding your body. Keep the balance of 3-3-3 or multiples of each. You will take in maximum nutrients, providing your cells with substances they need to operate at their utmost efficiency. Overcoming nutritional deficiency is noted as one of the two keys that contribute to cellular function. The selected foods provide essential nutrients as noted below. Remember the other key to good cellular function, is reducing toxicity which will be accomplished by the choice of sulphur-containing fruit and vegetables, pure water, and cleansing supplements.

1. Three Cups of Leafy Greens (LG)Leafy greens are nutritionally dense phytochemical factories. A partial list of their benefits is: excellent source of B vitamins for healthy nerves, vitamin A for eyes, A & C for immune function, healthy skin and gum tissue, and vitamin K for blood-clotting and healthy bones.

2. Three cups of Colors (CO, CR, CG, CP, CY)Brightly colored fruit and vegetables are a rich source of antioxidants which are protective against cardiovascular disease, cancer, and dementia, have amazing anti-inflammatory and anti-bacterial properties; and are important for immune system health, eye health and skin health, to list just a few . Choose fruit and vegetables that are colored all the way through. Apples, pears and bananas do not count as part of your three cups (because they are not colored all the way through) but can be eaten as a treat in addition to your 3 cups of color. Cucumbers and zucchini do count when you eat the skin…all the more reason to buy organic. Aim to eat at least 3 different colors each day: green, red, blue/purple/black, yellow/orange.


3. Three cups of Sulphur-Rich Vegetables (S)Sulphur-rich foods nourish cells and mitochondria (the furnace of the cell that produces energy). Be prepared for more energy. Sulphur-rich foods help the body eliminate toxins more efficiently. Sulphur is important for combining proteins and for producing collagen, which makes up all your connective tissues. If you have joint issues, you need sulphur. It also helps promote beautiful skin, strong hair, and nails. It’s been associated with improvement in skin problems and arthritis.

Many studies show the benefits of sulphur-rich foods which are important for those who want to avoid narrowing of the blood vessels, commonly found in those with auto-immune problems and cardio-vascular weakness.

Good sources of sulfur include the cabbage, onion, and mushroom families. You will notice that the list includes some cross-over with leafy green vegetables. That’s good. Just make sure to get your 3 cups of leafy and your 3 cups of sulphur, along with your 3 cups of colors. During Fresh Start you will go way beyond 9 cups of vegetables and fruit a day.

We recommend including the 3-3-3 servings every day for at least the 4-weeks following the initial Fresh Start Program. Including these in your on-going daily life will continue your body cleansing program and bring benefits that range from anti-inflammatory & anti-bacterial properties, to improved immune system, blood vessels, brain cells, skin health, reproductive health and a host of other health advantages. Live Younger Longer with healthy eating habits!

The advantages of green shakes.

You can pack in many of your requirements for “greens” and “sulphurs” into one or two power-packed shakes (see recipes).


Exceptions for those with HIGH blood sugar levels, LOW blood sugar levels, or for many Men:You require a protein source with each meal. (Men often can skip protein at dinner time).

Breakfast: 2 poached or boiled eggs, 1 green smoothie, 1 serving of whole fruit. High/low blood sugar people limit your fruit to no more than 2 servings a day. Berries are not limited. Snack on large amounts of vegetables all during the day. This is important. Recipe suggestions are included.

Lunch: Add 4 ounces of grilled, roasted, or poached chicken without coating to a large green salad. Choose a low-fat salad dressing. May also choose a bowl of gazpacho. Eat more vegetables during the afternoon.

Dinner: Choose a generous serving of grilled, baked, poached fish or shellfish without any coating. Add a large green salad with full-fat salad dressing. We encourage ½-1 avocado in the salad.

You may add 1/4 cup of RAW almonds or walnuts to your daily intake. Excellent source of protein and fiber. If you cannot stop at 1/4 cup, please do not start.

Why Are So Many Protein Sources Excluded From Fresh Start?The intention of the seven-days of Fresh Start is to give the liver, kidneys and colon a rest.

Excluding all meat, fish, eggs, dairy and soy or vegetable-based protein shakes gives the body the opportunity to rely exclusively on nutrient-dense plant foods. Research shows that plant-based diets are low in energy density and higher in complex carbohydrates, fiber and water which may increase satiety and resting expenditures, and that vegan diets cause more calories to be burned after meals.

Seven days of protein-sparing is not harmful. We recommend resuming consumption of lean protein sources: soy, vegetable or whey protein shakes, chicken, fish, eggs, organic lean red meats, beans & lentils AFTER the seven day cleanse.


The Cleansing Supplements . . .

Alfalfa: Excellent body cleanser & detoxifier.

• Storehouse of nutrients

• Contains chlorophyll: excellent body cleanser and detoxifier

• Good source of calcium and phosphorus

• Contains vital trace minerals, bioflavonoids and vitamins

Alfalfa: Take 5 at breakfast 5 at dinner.

Herb-Lax: Encourages a mild cleansing action to aid the body’s natural processes.

• Senna leaf has been used traditionally for thousands of years as a natural laxative

Herb-Lax: Take 2 at dinner or bed time.

Liver DTX: Helps maintain bile flow & protect the liver from toxins.

• Liver DTX Complex’s - milk thistle seed extract, reishi mushroom, Schizandra chinensis, dandelion, turmeric, and artichoke

• Helps maintain bile flow, an integral part of digestion

• Helps protect liver from toxins

Liver DTX: Take 1 in the morning, 2 at dinner time.


Optiflora Pearls: Supports immune health & promotes healthy intestinal activity.

• Provide everyday support for good digestion

• Helps colon regularity

Optifora: Take 1 in the morning.

Additional SupplementsIf you are currently taking Shaklee® supplements, in tablet or capsule form, feel free to continue or to reduce slightly as you see fit.

If you are taking any over-the-counter supplements, please put them aside during the five week program. Quality varies greatly among supplements and some have been found to contain adulterated substances.

The purpose of Fresh Start is to decrease toxins, not add to the total body burden.


Water- How Much and What Kind? Begin with pure filtered or distilled water.

The generally accepted suggestion is that you divide your body weight in pounds by 2 to determine the number of ounces of water you would drink each day. Ex: 150-pound person would take in 75 ounces or roughly 9-10 eight ounce glasses of water. 3 quarts of water seem to be adequate for the largest of people.

Adequate water is critical to flush the toxins that are being removed from your cells and tissues. This is the time to be extremely intentional about getting enough water. Choose pure filtered or distilled water. This is not the time to be drinking untested water. Shaklee’s BestWater pitcher removes lead and more than 50 other contaminants.

It is important to have a “liver cleansing” drink as your first morning beverage.

Begin the day with one of the following:

1. An 8/10- ounce glass of warm or cool water with the juice of ½ lemon added.

2. 8-10 ounces of a Cleansing drink of:

• 1 quart of distilled water

• 2 ½ tsp. Braggs Organic Apple Cider Vinegar

• Juice of ½ lemon

• Sprinkle of Cayenne pepper

• Drink a glass. Refrigerate and finish before the day ends Leftover? Throw it out and make new the next day.

3. “Sassy” Water for those who want more flavor in their water:

• 2 liters water (about 8 1/2 cups)

• 1 teaspoon freshly grated ginger


• 1 medium cucumber, washed and thinly sliced

• 1 medium lemon, washed and thinly sliced

• 12 small spearmint leaves

• Combine, refrigerate and drink through the day

What about carbonated water/seltzer?

Carbonated beverages come in many forms, such as seltzer water and soft drinks. Many doctors and dentists (and this nutritionist) cautioned against drinking these in large amounts because of the ingredients they contain. Previously held beliefs that carbonated beverages can lower calcium levels in the body, weaken bones and increase the risk of breakage or chronic conditions such as osteoporosis have been found to lack sufficient evidence.

The latest research does not support traditional beliefs that carbonated beverages drain the body of calcium. The Journal of Nutrition reported a study of sparkling and still mineral water. The study participants were asked to drink 1 liter of either the sparkling or still water each day for two months, followed by two months on the other type of water. It was found that drinking sparkling water brought about significant reductions in the level of low density lipoprotein (LDL) cholesterol (generally regarded as a risk factor for heart disease), as well as a significant increase in levels of high density lipoprotein (HDL) cholesterol (generally considered to reduce heart disease risk). These and other biochemical changes induced by drinking sparkling water were estimated to reduce women’s risk of developing heart disease over the next decade by about a third.

While sparkling water sounds great, please wait for the next phase of Fresh Start as carbonated water may increase symptoms of bloating and gas due to the release of carbon dioxide in the digestive tract.


Sleep & Rest: Scientific Studies on ADEQUATE SLEEP report:

• “8 hours of Sleep increases metabolism”

- Uppsala, University of Sweden

• “8 hours of sleep boost immunity 3X more than 7 hours of sleep”

- Carnegie Mellon Univ.

• “8 hours of sleep trigger brain changes that improve memory”

- Beth Israel Deaconess-Boston

• Less than 8 hours of sleep releases Ghrellin, the hormone that says,

• “I’m hungry!” Whereas 8 hours or more releases Leptin, the hormone that says, “I’m full, thank you!”

“Sleep more, eat less.”


ExerciseWe recommend a gentle exercise program during the cleanse to help move waste products through the body. Choose 30 minutes of aerobic exercise three days during the cleanse.

Don’t overdo it! This is not the time to be training for a marathon.

Space your exercise. It’s important to allow your body at least one or two days of rest. However, you are encouraged to do the core exercises daily…start with a few and work up if you are a beginner.

The core of our body is where the eliminating organs, liver, kidneys and intestines are located. Core exercises stimulate the organs and help waste pass through the large and small intestines more quickly. A strong core is most helpful in this process.

Stott Pilates instructor and trainer, Trish Marfione, MS, ACSM, recommended these exercises from the essential repertoire, (beginner level) to be a simple and safe way to get the core moving. As she says, “you are moving from lying on your back, lying on your stomach, sitting and kneeling, as well as flexing, extending, rotating, rolling, and side bending.

• Ab Prep

• Breast Stroke Prep

• Spine Twist

• Hip Rolls

• Swimming Prep

• Mermaid

Please see the exercise handout for details.


What Can I Expect During the Seven Days of Fresh Start?

And by the way, why is it seven days, not five or 3, or 2-3 weeks?

• After 3 days, you can expect to experience clearer thinking, better concentration and focus.

• You may have a feeling of being internally clean. Stop now and that will go away within two days.

• After 5 days, cravings for sugar and carbs are greatly reduced. If you stop now, you will fall back to craving sugar and carbs.

• You’ll find that you have more energy…throughout the day.

• At 7 days, your digestion will be improved…gas, bloating, and intestinal distress diminish.

• Your body will absorb nutrients more efficiently.

• Most people experience more restful sleep, and report remembering pleasant dreams the next day.

• You’ll be on your way to an improved immune system.

• AND you will most likely drop 2-11 pounds, giving you the confidence that you can continue to drop weight in a safe and healthy manner. Even those who do not want to lose weight can follow this plan and experience health benefits.

We do not recommend limiting protein for longer than seven days. It is the structural component of cells and tissues, the promoter of immune health, builder of muscles, joints and skin and it aids in producing hormones.


Could There Be Any Reactions? Each person’s experience will be unique to them. The greater your body’s toxic burden, the more intense the cleanse program will be.

If you have been consuming refined carbohydrates in the form of white sugar/white flour foods, alcohol or caffeine it is possible that you might experience:

• Fatigue • Irritability • Headaches • Weakness • Bad-breath

• Skin break-outs or flu-like symptoms

Another possible cause for these symptoms could be not drinking enough water, consuming an all fruit breakfast, or eating only at meal times.

Solutions:DRINK WATER!

If you have drunk lots of water and non-caffeinated herb teas, but your stomach is still growling, eat more. You cannot eat too many vegetables.

Some people come to the program with soft or loose stools or even diarrhea and feel they do not need Herb-Lax. NOT So. They are probably more in need, than most. So to normalize that stool begin with 1/4 Herb-Lax tablet a day and after a period of time (might be as long as a month or two) increase to 1/2. Move up to 1/ day and then do that for 1-2X a week.

For those who tend toward constipation:

Begin with 2 tabs of Herb-Lax and double as needed. Some have found they need large amounts at the beginning but their stool normalizes and again, they are advised to use Herb-lax 1-2 times a week.

Problems digesting all the vegetables?

Use Shaklee Ez-Gest. Follow the label directions.

Begin Fresh Start knowing that it is a seven-day only experience. We trust that you, like hundreds of others, can do this program for seven-days, knowing that you will benefit in ways you can’t even begin to imagine at this time.


Step 1. Shop, Clean, and Store

• Shop ahead for 3-4 days of fresh fruit and vegetables.

• Clean by washing all produce in a pan or s ink full of water to which you have added a squeeze of a liquid organic super cleaning concentrate. Let soak for 6-8 minutes. Soaking longer than ten minutes can cause vitamin and mineral loss. While this will remove pesticides from the skin of the fruit or vegetables, it will not remove those that have penetrated the produce. Another reason to buy organic.

• Rinse and dry produce. Store each variety in its own glass container.

Step 2. Break Your Fast

• Drink a glass of your choice of cleansing water on arising. See recipes on page 19. Prepare a green vegetable smoothie. (see below).

Green Smoothie SuggestionsChoose from the below items. All ingredients organic.

All washed and pits/seeds removed.

RECIPE: GREEN CHOICES: FRUIT CHOICES:

1 C. packed greens choices: broccoli berries

1 C. fruit kale orange

1/2 lemon- juice and peel spinach avocado

*minced fresh ginger to taste Bok choy watermelon

1c. water Swiss Chard apple- peach-pear

4 ice cubes collard greens pineapple


• If you are still hungry after your smoothie, and your cup of herb tea or water, have a full piece of fruit or some cut-up vegetables. You should not be hungry on this program. If you are hungry, you are either not eating enough food or drinking enough water. You will be substituting volume for density so eating larger amounts is a good thing. There is no need to count calories on the Fresh Start program. We count nutrition not calories.

Take your morning cleansing supplements.

Step 3. Preparing for the Day

• Whether you are leaving home or are home for the day, keep a bag or a bowl of vegetables and fruit within reach, at all times. Fill a gallon Zip-Lock bag with cut-up vegetables or fruit and be prepared to graze. Refrigerated lunch bags work well also.

• Grazing all day is the key to the success of this program. If that’s not possible, eat a large amount of fruit and vegetables every two hours.

• Make up a container of iced herb tea, hot herb tea or a large bottle of pure water. Keep the liquid in sight so you are encouraged to drink much and drink often. We suggest you track it.

Step 4. What’s for Lunch?

• You can prepare several wide-mouthed pint jars of layered salad to take with you or have at home. See recipes.

• Make up a batch of Bill’s Gazpacho soup. Do try it. Non-gazpacho admirers have found it to be to their liking.

• See recipes for novel vegetable preparations and do try a few.

Step 5. How about the Afternoon?

• Pull out the bag of vegetables and a bit of dip if you are so inclined. Any type of mustard makes a great dip as does fresh salsa, homemade or from the deli counter…not jarred or canned.

• If you’re enjoying Shaklee Energizing Tea before Fresh Start, we encourage you to put it aside for the seven days and restart during week 2.


• In the winter days we find a hot cup of Cinnamon-apple tea, non-caffeinated, to be a great afternoon treat. For summer, turn to iced Raspberry Zinger, again non- caffeinated.

Step 6. Dinner Time Options.

• Follow the recipe for the day

• Make a “slurry” of steamed vegetables. I like zucchini, summer squash, onions, mushrooms, and tomatoes. They need just a little steaming to produce an appetizing dish. Remember, your vegetables should remain crisp. And do add a salad to your meal.

• Make a HUGE salad…one you would normally serve to 4 people. Include 3-4 types of lettuce and 5-7 assorted vegetables. Raw asparagus is delicious, slivered beets are gorgeous, as is slivered or julienned sweet potato. Let your imagination run wild.

• Now for your treat of the day:

Squeeze a half-lemon or lime over the greens and then dress your salad with a full-fat dressing. Recipes included in the recipe guide. Check the label on ready-made dressings, avoid any with preservatives, artificial ingredients, or things you can’t pronounce.

Don’t forget your sliced avocado on the salad. One-half or even a whole avocado will make you feel as though you are dining in an elegant restaurant. You may find yourself, as do I, thinking about that avocado during the day.

Take your evening cleansing supplements.

Step 7. After Dinner and Before Bedtime

• Enjoy another cup of tea. Ginger- Pear, Peppermint, Cinnamon-apple, or any herb tea that does not contain caffeine will be a welcome treat.

• If you have trouble sleeping, we find that Celestial Seasonings Tension Tamer Tea is a tremendous sleep aid. Have a cup one-half hour before bedtime. Shaklee’s Gentle Sleep Complex is another excellent sleep aid.


Step 8. Bedtime

• We recommend a full 8-hours of sleep to help your body repair and restore. You are experiencing an intense period of renewal, so giving yourself permission to take some time for you is a great idea.

• Many people like the idea of an Epsom Salt/Baking Soda bath for body cleanse purposes. The goal is to sweat out a few toxins, continue the healing process and promote a healthy relaxing sleep.

• Add 1 cup Epsom Salts, and 1 cup Baking Soda to your bath water.

• Drink a glass of water to promote hydration.

• Soak for 15-25 minutes adding hot water as needed.

• Taking a bath with these natural compounds is believed to cleanse and purify the body, leading to a range of health benefits, from relieving joint pain to slowing the aging process. Epsom salt baths provide the body with magnesium and sulfates. A baking soda bath neutralizes acids and promotes the elimination of toxins.

• There are other cleansing rituals such as dry brush body scrubs or homemade bath scrubs. Just Google to discover one you might like to try.


Congratulations!

You have successfully completed Phase I of the Fresh Start Cleansing process!

“Cleansing and detox as practiced by responsible nutritionists means going beyond recommending whatever pill or plan a celebrity or a person who is “passionate” about nutrition cheerily endorsed that day. It instead involves

making changes in one’s lifestyle and diet to allow our bodies to facilitate their own detoxification process and ‘take a break’ from whatever might be causing

the issue, allowing the body to repair itself.”

- Marci Clow, RD CD

It’s time to move on to Phase II.

Restore & Rebuild: Weeks 1 to 4Did you have a major health turn-around during the Fresh Start Cleanse? Do you suspect you might be sensitive to certain foods? It’s important to build on the good food habits you have been practicing so you will reach those health goals you set for yourself. Remember, this is a lifetime health building program. The ladder of health is calling you to climb!

Continue to eat as many raw vegetables as you can, following the 3-3-3 rule, if possible. A daily green shake with added protein will provide lots of vegetables.


Limit your fruit to 2-3 servings a day, drink your water, and avoid all the foods and beverages that got you into trouble in the past. Don’t even think of eating a cookie or a piece of cake for the first 4 weeks, or you’ll be down that rabbit hole before you know it! In three months you’ll say: “perhaps I should do Fresh Start again.” We say do it right the first time!

Stay true to the no dairy, no sugar, no flour-based foods for Week 1 of Phase II - Restore & Rebuild. Follow the suggested recipes in the menu guide, they are all dairy free, gluten free and they taste good.

Elimination ChallengeEating the same clean diet as you did in week 1, begin your testing. Continue the program, and as you test each food, observe your results, and note any problems.Even if you did not have problems, do not reintroduce the food you just tested until all foods have been tested.

Introduce dairy first.

Eat one cup of plain yogurt three times during one day, morning, noon and night. Wait 2 days. Observe any throat (mucous), ear (stuffiness), or stomach (distress). Note your results.

Proceed to test milk. One-cup, three times during the day. Again observe your reaction for the next two days. Do not add back anything yet.

Next test cheese, you may combine all hard cheeses in one challenge and all soft in another. Or test each one separately. If you notice any type of discomfort keep challenging with dairy items that you suspect may be provoking a reaction.

Gluten elimination is next.

Eat 2 pieces of whole-wheat toast for breakfast. We do not recommend white bread. Eat a sandwich for lunch and more whole wheat bread for dinner. Observe. If you are gluten intolerant it should show up within 2 days. Google symptoms of gluten intolerance for guidance.

Test other foods at will.

You may test corn, (GMO and non-GMO), soy (GMO and non-GMO), or chocolate. We have seen people who are highly sensitive to chocolate. Our hearts go out to them.


Choose a green Life Shake for breakfast, preferably, or lunch if you prefer. Refer to the recipe section for suggestions. Continue with your Fresh Start Supplements until you have used them all. Consider keeping alfalfa, Liver DTX, and occasional Herb-Lax in your daily program along with your Vitalizer or Life Plan Strips and all your other Shaklee supplements for the long term.

Ask your coach for the menus and recipes for the 4-weeks of Post Fresh Start and beyond. There are seven sample days of two meals per day. Choose recipes from the menu guide or adapt your favorites to fit the healthy pattern. We chose some of our favorite shake and meal recipes for you. All recipes fit into the low-glycemic, high-nutrient pattern we find to be the most healthful. A good suggestion is to eat until you are 80% full. Your brain will catch up in the following 20 minutes and you will avoid the, “I can’t believe I ate the whole thing” feeling. Do give yourself a small reward once in awhile. However, if you can’t stop, don’t start. Your discipline muscles will build up over time.

Coffee (decaf or cafffeinated). Women limit to 2 cups, men to 4 cups. Any type of tea (herbal or caffeinated) or Shaklee Energizing Tea are all fine, as is sparkling water. Since you’ve been off soda, try to stay off. Empty calories,

artificial sweeteners...nothing good to say about any of that. Spend that money on Stress Relief or Joint Health Complex.

In coming back to “reality” it will be very important for you to journal. See Week Two lesson Plan for detailed description of that process. Remember the palest ink is better than the finest memory. For those of you in for the long-term, focus on 15-pound milestones and celebrate them with a non-food treat and a determination to keep going. Others have done it. I know you can as well!

Read all 4 of the four week lessons. They will give you greater knowledge of how to stay on course!

When you reach goal weight, weigh yourself every morning. If you go up one pound, cut back. Do not allow more than 3 pounds to creep back and always, always give yourself permission to start again. Here’s to a lifetime of great health- that is all-day energy, a bounce in your step, joy in your heart, robust immunity, and a purpose- filled daily plan.

With my very best wishes for your health,

Nedra Sahr, M.S., C.N.S., Board certified licensed clinical nutritionist

Reminders


Your Nutritional FoundationOne Shaklee Life Energizing Shake daily. Available in soy and non-soy formulas.

Delicious meal shake designed to:

• increase energy and help you achieve a healthier weight

• provide digestive and immune support

Contains:

• 24 grams* of protein, including 16 grams of proprietary, ultra-pure plant-based non-GMO protein with precise ratios of 9 essential amino acids, optimized for high protein quality.

• Added leucine to help preserve lean muscle and achieve a healthier weight

• Powerful patent-pending combination of prebiotics and one billion CFU of patented probiotics to support digestive and immune health

• Omega-3 (ALA), an essential fatty acid that supports heart and brain health

Gluten free, lactose free, low glycemic, kosher, and no artificial flavors, sweeteners or preservatives.

*When made in low-fat milk or soy milk

Vitalizer StripsVitalizer™ is the most advanced multi-nutrient supplement in the marketplace today with bio-optimized nutrients clinically proven to create a foundation for a longer, healthier life.* Vitalizer is the powerful and convenient approach to complete supplementation providing the best spectrum of vitamins, minerals, antioxidants, anti-aging phytonutrients, omega-3 fatty acids, and probiotics*, all in one daily serving.


Enjoy the convenience of replacing two meals a day while you continue to drop weight in a healthy manner. Pair this with a dinner menu from

the Meal Guide to answer the question of “What do I eat?”

*This is not a Shaklee catalog item. We put it together for your consideration.

Replace breakfast or lunch with one Shaklee Life Energizing Shake daily.

Add in the Vitalizer strip for nutritional insurance.

*


Choose this clinically proven, fat-reducing, muscle-retaining program of weight loss if you choose to drop 15 or more pounds. The package contains

everything you need to keep cravings at bay, and give your metabolism a boost to efficiently burn more calories. All of these components fit

beautifully into the post-Fresh Start plan.

Pick a delicious dinner recipe from the Menu guide for added convenience. All recipes have been “Nedra-tested.” We use them frequently in our home, and for guests. Each day fits into the low-glycemic, high nutrient pattern we find to be the most healthful.


15 Benefits of Dropping 15 PoundsWhile you may choose to shed more than 15 pounds, be secure in the knowledge that there are many health benefits of modest weight loss as listed:

1. Increased energy

2. Decrease in high blood pressure

3. Blood sugar and insulin levels can drop within 3-5 days

4. Free-floating fats (triglycerides) can drop

5. C-Reactive protein, the marker for inflammation, can drop

6. HDL (the healthy cholesterol) can rise

7. Diabetes risk can drop by ½

8. Decreased sleep apnea

9. Reduced symptoms of joint disease- easier to move

10. Decreased risk of heart disease

11. Decreased incidence of GERD and Acid Reflux

12. Decreased risk of several cancers

13. Decreased stress

14. Increased self esteem

15. Clothes fit better


A fresh start for the rest of your life!

As you come to the end of your 4-week rebuild program, or as you continue on to drop more weight, know this; your body has the ability to regain strength and health when it is given proper nutrition and limited toxin

exposure. You are building your health future today. How you will look, move and act, two to three or more decades from now, is dependent on the choices you make today. We know this from the thousands of life-stories of those who are committed to their own personal health path.

If you’d like scientific proof, please refer to the Landmark study. Go to www.Landmarkstudy.com

As for us, we choose a Shaklee Life Shake and Vitalizer strip every day. Our goal is to Live Younger Longer, and we’d welcome your company on this journey. This world needs more healthy people.

Will you join us?

About The AuthorNedra Sahr, MS, CNS, LN, is a member of the American College of Nutrition, a Field-Science team member of Shaklee Corporation and a Shaklee Key Coordinator, along with her husband, Gene.

They live in Eliot, ME where you’ll find Nedra hiking and kayaking in the summer

and snowshoeing, cross-country skiing and hiking in the winter.

She enjoys encouraging people to Live Younger Longer through adopting wholistic life-style practices!

a health-building cleansing program . . . for you! · 2017-05-16 · a “health building cleansing...

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