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All

Natural

12 Day

Cleanse

The Health Coach Group

Copyright 2013 All Rights Reserved 2

1

Welcome 1

During the next 12 days you will be making changes in your lifestyle that will be a little bit

uncomfortable.

The purpose of this program is to move toward a healthier lifestyle, not necessarily to turn

your whole life upside down and shake it around. Be kind to yourself.

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

In the next 12 days, you will be going through a detoxification that includes body, mind

and soul. Give it all you have and you will experience a sense of inner cleansing you

never thought possible. Do not feel alone. We will be there for you every step of the

way.



Meet Jodie 1 I have been interested in food and nutrition

since my early teens. Inspired by creative and

new flavors, I have always loved sharing what I

discover. Over the past 2 decades I have felt

compelled to take food and nutrition to a new

level. Upon graduating from the University of

MN Duluth, I expanded my knowledge in

healthcare by completing a Master Degree in

Acupuncture. One of the main areas of

medicine in Traditional Healing is through food.

After practicing Acupuncture and Chinese

Nutrition I decided to again build upon my

knowledge base and become a Health Coach

through the Institute of Integrative Nutrition. I

hope you enjoy the culmination of years of

passion for food, health and happiness!

Jodie Cope

Acupuncture

www.jodiecope.com

www.gutintuition.com

218-428-1893

[email protected]



http://www.jodiecope.com/

http://www.gutintuition.com/

http://www.gutintuition.com/

mailto:[email protected]

Welcome 1 This program cannot be construed as a recommendation of medical treatment or

medication. It is not professed to be physical or medical treatment nor is any such claim

made. There are no medical recommendations or claims for the 12 Day Detox program or

for any of the vitamin or mineral regimens described in this program.

No individual should undertake the 12 Day Detox program or any of its regimens without

first consulting and obtaining the informed approval of a licensed medical practitioner. The

author makes no warranties or representation as to the effectiveness of the 12 Day

Detox.



12 Day Detox 1

1. Introduction and Meal Plans

2. Shopping List

3. Journaling

4. Goal Setting

5. Visualization

6. Healthy Grocery Shopping

7. Lemon Water

8. Lessons in inflammation

9. Exercise

10. Dry Brushing

11. Sunshine / Juicing vs Blending

12. Sugar

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



Necessary Changes 1 Do

• Stevia

• Greens

• Fruits and Vegetables

• Water

• Lemon

• Vitamins

• Legumes – take these out for days 8 and 9

• Nuts – take these out for days 4-9

• Seeds

• Herbal teas

• Quinoa, Buckwheat, Rice, Amaranth

Don’t

• Sugar, sugar substitutes

• Gluten

• Caffeine

• Dairy

• Eggs

• Meat

• Processed foods

• Preservatives and artificial colors

• Soda

• Alcohol

• Nicotine

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.

The Health Coach Group 2012

Copyright All Rights Reserved 8

Grocery list

Fruits – fresh or frozen

Bananas

Strawberries

Blueberries

Raspberries

Watermelon

Limes

Pineapple

Mango

Apples

Pears

Citrus

*Any fruit can be added in for a snack

or in a recipe

Dried

Golden berries

Gogi Berries

Mulberries

Currants

Vegetables

Carrots

Celery

Jicama

Cucumbers

Red, Yellow or Orange peppers

Broccoli

Cauliflower

Garlic Bulb (or ready peeled)

Tomato

Zucchini

Beets

Corn

Avocado

Sweet Potatoes

Greens

Kale

Spinach

Spring Greens

Bok Choy

Nappa Cabbage

Arugula

(any green besides iceberg!)



Nuts and Seeds

Chia Seeds

Ground Flax Seeds (Bob’s

Red Mill)

Pepitas – Raw pumpkin

seeds

Black Sesame Seeds

(order online)

Raw Sunflower Seeds

Raw Almonds

Raw Cashews

Raw Walnuts

Oils

Olive Oil

Coconut Oil

Toasted Sesame Oil

Vinegars

Rice Vinegar

Balsamic Vinegar

Red Wine Vinegar

Legumes and Grains

French Lentils

Brown Lentils

Red Lentils

Mung Beans

Quinoa

Brown Rice

White Rice

Black Rice

Wild Rice



Herbs and Spices

Mint leaves

Parsley

Chives

Cilantro

Dill

Basil – fresh and dried

Fennel- ground

Coriander- ground

Turmeric- ground

Oregano - dried

Ground Cumin

Ground Mustard

Onion Powder or Flakes

Ginger- fresh and ground

Chili powder

Herbamare

Misc

Coconut Flakes

Cocoa Powder

Cacao Nibs

Dates – whole if possible

Almond Butter – only for apple dip

Sea Salt

Brewers/Nutritional Yeast

Nori Sushi Wrap Sheets

Honey

Fermented Sauer Kraut or KimChi

Dijon Mustard

Super Greens (I use Amazing

Grass)

Maca root powder

Hemp seeds or powder

Veg. Bouillon cubes (Rapunzel

brand is great)



Ideas for Meals 1

The next couple slides outline an example of meals during cleanse. Feel free to mix and match to suite your personal

tastes.

The shopping list includes items needed for suggested meals containing salads, snacks, soups, smoothies and some

desserts. If you choose to forgo a certain recipe, you do not need to purchase the ingredients listed on the pre-cleanse

shopping list that are exclusive to that recipe.

The meal ideas are for your convenience to simplify your cleansing experience. If you have some tried and true recipes that fit within the guidelines of the cleanse feel free to prepare those (and share the recipes with the group too!)

Keep in mind that you have the freedom to adjust the meals as you would like, if you replace meal items be sure to

keep to the basic cleansing foods to receive the maximum benefit of cleansing.



ahead of the gam

Ideas for Meals 1 Fill in the blanks with your choices for lunch, supper, and snacks and you will be way Stick this on your fridge.

Breakfast Lunch Smoothie Supper Snacks

Day 1 Lemon Water

Smoothie Lemon Water

Smoothie

Day 2 Lemon Water

Smoothie

Lemon Water

Smoothie

Day 3 Lemon Water

Smoothie

Lemon Water

Smoothie

Day 4 Lemon Water

Smoothie

Lemon Water

Smoothie

Day 5 Lemon Water

Smoothie

Lemon Water

Smoothie

Day 6 Lemon Water

Smoothie

Lemon Water

Smoothie

Day 7 Lemon Water

Smoothie

Lemon Water

Smoothie



Ideas for Meals 1

Breakfast Lunch Smoothie Supper Snacks

Day 8 Lemon Water

Smoothie Lemon Water

Smoothie

Day 9 Lemon Water

Smoothie

Lemon Water

Smoothie

Day 10 Lemon Water

Smoothie

Lemon Water

Smoothie

Day 11 Lemon Water

Smoothie

Lemon Water

Smoothie

Day 12 Lemon Water

Smoothie

Lemon Water

Smoothie



Alternate Meal Plan 1

For those of you who are pretty reliant on animal products for your daily meals:

Keep in mind I have had some serious carnivores on this detox and they have

somehow survived without meat the whole time!

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

Days 4-7 ~ no animal products

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



Seasonal 1

Eating seasonally is easier when you “eat local”. Eating clean and organic is easier when you eat local.

There are a lot of reasons to eat seasonally.

1. Cost’s less. When you eat seasonally, you eat when there is an abundance. When it is in more demand

with less supply, it will be more expensive.

2. Tastes better. Food that is not in season is grown in a hothouse or it is brought in from different parts of

the world. It doesn’t ripen the same or taste as good.

3. More nutrients. The foods that travel less will not lose as many nutrients.

It is almost impossible for most climates to buy local all the time.

• Best: grow it yourself

• Next: local Farmer’s Markets or CSA’s (Community Supported Agriculture).

• When all else fails: Choose what is in season someplace else.



Journal 1 Here is an idea generator for you. Journal or just ponder over what these things mean to you.

Check back in with yourself as the experience moves along.

• home made food

• mindful eating

• reduce one food

• tongue scraper

• dry skin brush

• conscious breathing

• fresh air and sunshine

• physical activity

• prayer/meditation

• meaningful connections

• loving work

• Laughter

• Touch

• alone time

• visualization of future

• quality sleep





2

Caffeine 2

1. Cardiovascular Problems

Caffeine increases heart rate, elevates blood pressure and can contribute to the development of heart disease. Drinking

both decaf and regular coffee may increase cholesterol and homocysteine, the biochemical that science has linked to

increased risk for heart attack. Caffeine is also linked to coronary vasospasms, which cause 20% of all fatal heart

attacks, that kill otherwise perfectly healthy people.

2. Stress

Caffeine stimulates the excretion of stress hormones, which can produce increased levels of anxiety, irritability,

muscular tension and pain, indigestion, insomnia and decreased immunity. Increased levels of stress can keep you

from making healthy responses to normal daily stress.

3. Emotional Disturbances

Anxiety and irritability are hallmark mood disturbances associated with caffeine consumption, but equally important are

depression and attention disorders. Depression may occur as part of the letdown after the stimulant effects of caffeine

wear off. It may also appear during the recovery period after quitting caffeine while the brain's chemistry is readjusted.

Rather than increasing mental activity, caffeine actually decreases blood flow to the brain by as much as 30% and

negatively affects memory and mental performance.

4. Blood Sugar Swings

Diabetics and hypoglycemics should avoid caffeine. Caffeine stimulates a temporary surge in blood sugar followed by

an overproduction of insulin, which causes a blood sugar crash within hours. This rollercoaster causes weight gain

since insulin's message to the body is to store excess sugar as fat.



Caffeine 2

5. Gastrointestinal Problems

Many people experience a burning sensation in their stomach after drinking coffee because coffee increases the

secretion of hydrochloric acid, which leads to an increased risk for ulcers. Coffee, including decaf, reduces pressure on

the valve between the esophagus and the stomach so that the highly acidic contents of the stomach pass up to the

esophagus, which can lead to heartburn and gastro-esophageal reflux disease.

6. Nutritional Deficiencies

Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium,

iron, and trace minerals.

7. Male Health Problems

Milton Krisiloff, MD, has found that in the majority of cases, men can significantly reduce their risk for urinary and

prostate problems by making dietary changes, which include eliminating coffee and caffeine.

8. Female Health Problems

Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight and menopausal

problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly

at risk since they tend to have a decreased ability to detoxify caffeine.



Caffeine 2

9. Aging

Many people find that in their 40s, they can no longer tolerate the same level of caffeine consumption they could in their

20s and 30s. Production of DHEA, melatonin and other vital hormones decline with age, but caffeine speeds up that

process. Caffeine dehydrates the body and contributes to aging of the skin and kidneys. It has been shown to inhibit

DNA repair and slow the ability of the liver to detoxify foreign toxins.

10. Adrenal Exhaustion

Caffeine consumption leads to eventual adrenal exhaustion, which can leave you vulnerable to a variety of health

disorders related to inflammation and fatigue.

Adapted from Caffeine Blues: Wake Up to the Hidden Dangers of America's #1 Drug by Stephen Cherniske.





3

Expect Symptoms 3 It is normal to experience uncomfortable symptoms of your body cleansing itself. Some of these symptoms may include:

• headaches

• lethargy

• temporary muscle aches

• mucus or other discharge

• a coated, pasty tongue

• flu-like symptoms

• irritability

• difficulty sleeping

• weakness

• cravings

• nausea

• constipation

• diarrhea

• gas



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.





4

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.





5

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.





6

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



Grocery Shopping 6 The Dirty Dozen 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.



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.



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





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.



Grocery Shopping 6

Healthy Snacks (continued)

sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle

with cinnamon and bake.

dates stuffed with almond butter or other nut butter

organic dark chocolate chips or carob chips

Salty

olives

pickles and pickled vegetables, such as carrot, daikon, beets and lotus root

tabouli, hummus

oysters and sardines

steamed vegetables with tamari/shoyu or umeboshi vinegar

tortilla chips and salsa or guacamole: try whole grain chips such as “Garden of Eatin” brand and freshly made

salsa or guacamole.

sauerkraut: it will also knock your sweet craving right out!

fresh lime or lemon juice as seasonings or in beverage

small amount of organic cheese

Creamy

smoothies

yogurt

avocados

rice pudding

dips and spreads, like hummus and baba ghanoush

puréed soups

puddings made with silken tofu, avocado or mashed banana

mashed sweet potatoes

Adapted from Whole Foods The Health Coach Group


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





7

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.



Lemon Water 7

Aid digestion: Citrus flavonols8 are believed responsible for lemon’s traditional use as a digestive tonic. Believed to

stimulate and purify the liver, lemon juice is traditionally understood to support digestive hydrochloric acid in the

stomach further aiding digestion. Vitamin C status has been associated with reduced risk of peptic ulcers caused by

the bacteria Helicobacter pylori9.

Clear skin: Vitamin C and other antioxidants in lemons combat free radical damage. Free radical damage —

especially as caused by UV exposure and environmental toxins — is responsible for many symptoms of aging.

Antioxidant intake can help offset this damage, minimizing wrinkles. Further, lemon juice can be applied topically to

scars and age spots to help reduce their appearance. Traditionally used as a liver stimulant, lemon water is also

believed to help purge toxins from the blood, helping to keep skin clear of blemishes.

Promote healing: Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an

essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage10. As noted previously,

vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the

maintenance of good health and recovery from stress and injury.

1http://www.ncbi.nlm.nih.gov/pubmed/22429343 2http://www.ncbi.nlm.nih.gov/pubmed/21184650 3http://www.ncbi.nlm.nih.gov/pubmed/22070691 4http://www.ncbi.nlm.nih.gov/pubmed/21917705 5http://ajrccm.atsjournals.org/content/163/5/1246.long 6http://www.docsdrive.com/pdfs/medwelljournals/ijmmas/2006/1-6.pdf 7http://jn.nutrition.org/content/131/2/568S.full 8http://www.docsdrive.com/pdfs/medwelljournals/ijmmas/2006/1-6.pdf 9http://www.ncbi.nlm.nih.gov/pubmed/12897042 10http://webprod.hc-sc.gc.ca/nhpid-

bdipsn/monoReq.do?id=182&lang=eng

Adapted from VEGA The Health Coach Group


http://www.ncbi.nlm.nih.gov/pubmed/22429343




http://ajrccm.atsjournals.org/content/163/5/1246.long

http://www.docsdrive.com/pdfs/medwelljournals/ijmmas/2006/1-6.pdf

http://jn.nutrition.org/content/131/2/568S.full

http://www.docsdrive.com/pdfs/medwelljournals/ijmmas/2006/1-6.pdf


http://webprod.hc-sc.gc.ca/nhpid-



8

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.



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.



Inflammation 8

Anti Inflammatory Foods

• Blueberries

• Chocolate (Dark, uncooked)

• Cruciferous Vegetables

• Extra Virgin Olive Oil

• Ginger

• Garlic

• Green Tea

• Kelp

• Sweet Potato

• Turmeric

• Watercress

• Wild Alaskan Salmon.

Inflammatory Foods

• Sugar

• Cooking Oils - corn, cottonseed, safflower, soy,

sunflower,

• Trans Fats – check all labels and NEVER eat trans

fats.

• Dairy

• Feedlot-Raised Meat

• Red and Processed Meat

• Alcohol

• Refined Grains

• Artificial Food Additives: Aspartame and MSG

• Any food that you are allergic to and eat anyway.





9

Exercise 9

Be gentle with yourself! You may not have as much energy at the beginning of the cleanse. Choose gentle

exercises. By the end you may find that you have more energy than ever before!

Yoga

Walking

Rebounder (mini trampoline)

Bike riding

Easy skiing

Etc…

Please check out the link I will share on the FB group - you have access to 2 weeks free on www.myyogaonline.com

This site has archived hundreds of streaming yoga, pilates, dance and other exercises for all levels.

Enjoy it for 2 weeks! You might love it. I sure do!



http://www.myyogaonline.com/



10

Dry Brushing 10

No cleansing program is complete without cleansing your skin as well. Your skin collects all kinds of grime

and toxins day to day, week to week …and how many years has it been?

Dry skin brushing:

• sloughs off old dead skin and encourages new growth

• increases circulation

• aids in lymphatic drainage

• Can reduce the appearance of cellulite

• increases blood flow and tightens skin

• Purifies the entire system • Dry skin brushing helps with muscle tone and more even distribution of fat

deposits.

• rejuvenates the nervous system by stimulating nerve endings

• Helps your skin to absorb nutrients by eliminating clogged pores.

• Here is a helpful video if you would like to see a demonstration

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








11

Sunshine 11 We have learned to be afraid of the sun because it causes cancer and wrinkles. This has created a huge problem in our country

with people not having enough Vitamin D. The longer we stay out of the sun, the more easily we burn. During this 12 day

cleanse, please spend 20-30 minutes in the sun. If you do this daily, it eliminates the need for Vitamin D3 supplements and will

improve your mood while giving you a healthy glow.

Vitamin D provides protection:

• From osteoporosis

• hypertension (high blood pressure)

• cancer

• autoimmune diseases.

Vitamin D deficiency causes:

• Rickets

• Osteomalacia (causing muscular and bone weakness)

• skeletal deformities in children

Everything thrives with the sun, including us.



Juicing vs Blending 11 Blenders retain everything from the food. They take the fiber and pulp and blend it all together.

Juicers separate the pulp from the juice and we drink the juice only.

Whether you are juicing or blending to treat a health condition or just to stay healthy, you will

experience a lot of detoxification if you are not used to all that fiber.

The juice will still give you loads of energy.

When we juice green vegetables, we liberate the chlorophyll and our bodies immediately absorb it.

Chlorophyll is a detoxifier, deodorant and is an incredible healer of inner and topical inflammation and

wounds. The chlorophyll remakes our blood. It is centered on magnesium and our blood is centered on

iron.

IMPORTANT JUICE NOTE:

You need to be careful to use simple juices if you are on a lot of medication. If you are very sick, you will

probably release toxins very quickly. This will happen in the form of bowel movements. Sometimes your

liver dumps a lot of toxins. Chlorophyll is a neutralizer of toxins and can deal with anything you have. It is

good for kidney, heart and liver conditions. Green juice is an amazing detoxifier.





12

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


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.






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.




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.




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.




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.




http://drhyman.com/blog/conditions/food-addiction-could-it-explain-why-70-percent-of-america-is-fat/

Programs for Health Coaches

http://www.thehealthcoachgroup.com

With Cathy Sykora



http://www.thehealthcoachgroup.com/

all natural 12 day cleanse - jodiecope.com · depression may occur as part of the letdown after the...

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