6-week deep tissue detox getting started guide€¦ · 6-week deep tissue detox getting started guide We’re pleased and excited to have you with us. You’re about to take an amazing

www.terawarner.com/university/deep-tissue-detox

6-week deep tissue detoxgetting started guide

It’s not just what you know,it’s how you live it

PRACTICAL DETOX COMPONENT

2 | Women’s Wellness University - Fundamentals of Deep Tissue Detoxification

disclaimer & copyright

The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet. Except for personal use, no part of this publication may be reproduced or distributed, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher. If you enjoy the information in this program, we would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, or supporting our continued work by

considering our other programs and products.

2012 Tera Warner, The Raw Divas Inc and Dr. Ritamarie Loscalzo., MS, DC, CCN, DACBN

All rights reserved.

Published By: Tera Warner 1017 Point Road #8 White Lake, ON K0A 3L0, Canada www.terawarner.com

6-Week Deep Tissue Detox | 3

6-week deep tissue detox getting started guideWe’re pleased and excited to have you with us. You’re about to take an amazing journey deep inside the crevices of your body. While there, you’ll be taking out your mop and broom and giving your insides a good scrubbing, figuratively, of course.

You’re here because you recognize the need for a deep cleanse. Your body has amazing detoxification capacity and its surveillance crew is on guard protecting you around the clock. In our modern day world, with all the pollutants in the air, chemicals in the water, and toxins in the food, keeping up with the clean-up job becomes a challenge. When your toxic exposure exceeds your body’s ability to manage it, the result is the buildup of toxins in your cells that can lead to dysfunction and disease.

There are many ways to cleanse and detoxify. The most effective ways are taking time off from your busy life and going away. Some detoxification programs require lengthy juice fasting, or feasting as it’s often called. We designed our cleanse so that you can continue with your life, your work and your family obligations while providing your body with the nutrients and environment it needs to do a “deep tissue“ detox.

You’ll be given the opportunity to tailor the cleanse to your specific needs while following a tried and true protocol designed to give results. Throughout this cleanse you will have the opportunity to share your experiences with the group, and get support from your fellow participants and your coaches.

Tera Warner Dr. Ritamarie

This 6 week program is divided into 3 phases:

Phase 1 Phase 2 Phase 3

Reducing the Toxic Load

Healing the Gastrointestinal Tract

Enhancing Liver Detoxification

Within each of Phase 2 and Phase 3, there are different program options to choose from based on your lifestyle needs. These options range from adding supplemental options, and to adding whole food options

The following page contains a quick start guide to take you step by step through getting started on the road to a healthier, more vibrant you.


6 week deep tissue detox quick start guide

1. Review previous assignments, transcripts and calls - We have been studying this ma-terial for several weeks now. You should have a clear understanding of what you will encounter.

2. Organizing Your Detox Materials - Each Week you’ll be given access to documents that support your journey for the week. Why not start organizing now, so the materi-als are easy to access when you need to.

• Create a file system on your computer or in a binder named 6 Week Detox. This is the place where you’ll be storing all the files you download from the 6 Week Detox website.

3. Setting Your Goals and Intentions for the 6 Week Deep Tissue Detox - We truly be-lieve that setting a goal and being in touch with your intentions is important for success. Post your intentions on Facebook, email them to our coaching group, write them on a post-it note and place on your mirror. Put them anywhere where you will see them often.

4. Review the Prep Week section of this guide – This document will help you get ready for the actual detox. Review it often, even before the prep week. The more you un-derstand now the clearer it will be when we take that journey together.

5. Read the Phase 1 and Phase 2 Sections, - This document contains links to the as-sessments you need to personalize the detox for your particular needs. Fill in the questionnaires and create a list of the supplements and supplies you need to have on hand for the digestive phase of the 6 Week Deep Tissue Detox.


prep week guide

Date of Prep Week: ________

During the preparation week, we’ll be guiding you in how to minimize the quantity of new toxins coming in, so that you’ll be better able to eliminate the toxins already stored in your body that are causing your uncomfortable symptoms. No matter how hard you work at eliminating stored toxins, if you fail to reduce your exposure to new ones, it’s like fighting an uphill battle. That’s why we are taking time this week to get ready and reduce your toxic load. During the actual 6 week detox there are basic steps you can take to optimize detoxification. These are vital so that the specialized steps we’ll be guiding you through can work effectively.

These steps are:

1. Eat a high nutrient content, high fiber diet

2. Drink pure water

3. Optimize your digestion by breathing, chewing and expressing gratitude

4. Exercise regularly to the point of sweating, to eliminate toxins.

5. Avoid exposures to toxins

6. Breathe pure air

7. Reduce your stress


1. Review the Preparation Week Guide. - This document contains everything you need to get started with the preparation week. There are food charts, menu samples and background information. Save this to a safe place so you can refer back to it often.

2. Download your Menu Planner. Use these menus and recipes as guidelines, realizing that there is no magic in particular recipes. We’ve made every attempt to include as many of the foods that enhance detox, yet there is always room for more.

3. Take a deep breath. You are about to embark on a journey that will take you to a healthier you!

action steps for prep week


my action steps for prep week

What are my intentions for this week?

What does my menu look like?

What are some challenges for this week?

What are things that I can do to create a positive environment?

What are my next three steps?

1.

2.

3.


6 week deep tissue detox prep guide

1. If you haven’t already, review the sections Food Guidelines, Foods that Disrupt De-tox and Foods that Enhance Detox lists in this document. Determine how many foods you need to transition off of this week, and create a plan to focus on as many as you need to each day. Pick a few new detox enhancing foods to try this week.

2. Get off caffeine slowly. If you drink coffee or caffeinated beverages, decrease the amount by no more than 25% each day to avoid withdrawal headaches. You can temporarily replace with green tea or ginseng to slow the withdrawal down a bit’ 3

3. Go shopping and stock up on yummy fruits and veggies, using the shopping list in your Menu Planner, or the foods to avoid and foods to include and sample days.

4. This week, you are encouraged to choose one day as a liquid only day. The liquid can be: green smoothies, green juices or water. If liquid only is too scary at this early stage, we understand. Replace as many meals as you can with smoothies, soups or juice. Decide which day is your liquid only day and mark it on your calendar and/or journal.

5. Set aside time each day for YOU. Quiet reflection, yoga, massage, journaling, taking a bath and pampering yourself are all examples. It need only be 5 minutes. It’s impor-tant time, just for you and will speed up the detox dramatically.

6. Decide on an exercise schedule for the week. Ideally include 30 minutes of aerobic exercise, like walking, cycling, stair stepper, at least 4 times a week. Daily exercise encourages release of toxins.

7. Review the Phase 2 Section, Healing the Gastrointestinal Tract. Review the separate preparation document that you received earlier. Make sure you have taken all the as-sessments and figured out what products you need to order to be prepared for the GI repair phase.


general food guidelines for 6 week deep tissue detox

Z Most of your diet should be fresh, raw greens, vegetables and fruits.

Z Include Daily Green Drinks: Green Juices, Green Smoothies, Blended Green Soups or powdered Green Mixes

Z Drink green smoothies daily – at least 32 ounces, preferably 64 or more. If you’re not familiar with green smoothies, we’ll be providing information about how to make them and you’ll get lots of recipes in the menu planner. For starters go to www.youtube.com and search on “green smoothies”, or “green smoothies Dr. Ritamarie”. There are many videos to choose from.

Z Eat lots of greens, especially brassicas, aka cruciferous vegetables like broccoli, cauliflower, cabbage and kale. These foods contain powerful detox enhancing chemicals.

Z Enjoy sea vegetables as often as possible. They are excellent for providing minerals and removing heavy metals and toxins, especially kelp and the micro algae chlorella.

Z Minimize or eliminate oil, except coconut, flax and hemp.

Z Eat 1- 2 tablespoons a day of coconut. It’s good for detox and healing leaky gut because of medium chain triglycerides.

Z Eat hemp, chia and flax seeds with equal amounts of coconut meat to provide omega 3 fats and help decrease inflammation and support your immune system.

Z Avoid eating fats with sweets as much as possible. It’s a combination that can create digestive distress and stimulate the overgrowth of yeasts in your digestive tract.

Z Avoid using dried fruit or sweeteners – they are fuel for unfriendly organisms like Candida albicans and other yeasts.

Z Eat fruit as part of green smoothie or along with leafy greens like lettuce or with celery to prevent sudden rises in blood sugar and the potential to feed yeast.

Z Avoid the foods on the — Foods to Avoid During Detox List

Z Enjoy the foods on the — Foods that Enhance Detox List.


foods that disrupt detoxSubstance or Food to Avoid Completely During the 6 Week Detox Z Alcohol

Z Caffeine: coffee, black tea, soft drinks,

Z Sweets: high fructose corn syrup. Sugar, molasses, artificial sweetener and all forms of sugar except fruit.

Z Refined foods: white flour, white rice, processed packaged foods. Read the labels and learn to distinguish

Z Unstable Oils: hydrogenated, trans, all commercial oils except olive, heated polyunsaturated oils

Z Artificial colorings and flavorings

Z Processed meats, cold cuts, commercially raised animal products and farmed fish

The Top 6 allergy producing foods:

Z Dairy Products – found in many protein powders and detox shakes, soy cheese, baked goods, chocolate bars – anything that has casein, whey or sodium caseinate

Z Gluten – found in wheat, rye, kamut, spelt, barley and most commercial and organic oatmeal that has been cross contaminated

Z Corn – besides being high on the allergenicity list, most corn is genetically modified and is used to fatten swine and cattle. Avoid extracts vanilla, almond, and any others made with glycerin. Glycerin is made from corn, which is a common allergen.

Z Soy – even if you’re not allergic, processed soy is something to minimize due to its potential effects on hormones and minerals. If you’re not allergic, it’s best eaten in its natural state, as edamame, or fermented, as miso or wheat-free tamari, if at all after detox.

Z Eggs – besides just not eating them please know that they are also found in most baked goods, even those that are gluten free, and many prepared foods found in restaurants. Read labels and ASK.

Z Peanuts – besides being high on the allergenicity scale, peanuts contain a fatty acid profile that causes inflammation.

Z All known and suspected allergens.


substance or food to minimize or avoid during the 6 week detox

Z Flesh food - they are acid forming and even if organically raised, naturally produced hormones and environmental toxins accumulate in the animal’s flesh. Fish pick up the mercury and PCBs in the water in which they are raised

Z Grains – they are acid forming and they trigger insulin release. If you have become insulin resistant, as indicated by your metabolic assessment, insulin release may result in storage of fat rather than utilization of the energy provided by the grains. Best choices are Quinoa and Wild Rice.

Z Fatty Nuts, such as cashews, macadamia nuts, walnuts and pecans are acid forming and harder to digest than almonds and seeds, which are alkalizing. If used, use sparingly in salad dressings.

It can be overwhelming to try to eliminate all of these foods at once, yet when you do, the results can be profound. Start with removing the overt toxins—caffeine, alcohol, sugar, refined foods and processed fats, then move on to the allergens.

With the allergy foods, gluten appears to be the most problematic. It’s important to go gluten free during the detox for best results. Hidden food allergies can cause many health problems. Leaky gut is often an underlying cause of food allergies, and continuing to eat allergenic foods can interfere with leaky gut repair.

Next take a look at the list of foods that enhance detoxification. There are many to choose from. Check off the ones you already include regularly and then experiment with others. You’ll be guided to include specific ones from the road map. Remember to have fun with this. Pick a few new foods and herbs to try. The menu planner has recipes using many of these foods. As you get more and more familiar with this list, you’ll create fun ways to incorporate these foods. Print extra copies of this list and put one in your kitchen, bring one to work and leave one in your car to have with you when you shop, and put one anywhere that might be helpful.


foods that enhance detoxFoods and herbs that assist with healing leaky gut and balancing microbial life in the intestines

Z Wheat Grass Juice – provides protein and nutrients to aid in leaky gut repair and detoxification

Z Green Juices - provides protein and nutrients to aid in leaky gut repair and detoxification

Z Chia Seed – mucilage, intestinal broom, rich in anti-inflammatory essential fats

Z Flax Seed – mucilage, intestinal broom, rich in anti-inflammatory essential fats

Z Slippery elm – mucilage, healing to damaged mucous membranes

Z Marshmallow – mucilage, healing to damaged mucous membranes

Z Licorice – repairs damaged mucous membranes(avoid if you have high blood pressure)

Z Yarrow - soothing to injured intestinal membrane

Z Chamomile – soothing and calming

Z Aloe Vera – anti-parasitic, mucilage

Z Plantain – mucilage, soothing, healing to mucous membrane

Z Propolis – Supports immune system, antimicrobial

Z Calendula - soothing, healing to mucous membrane

Z Jerusalem Artichokes - contains inulin, a prebiotic that supports healthy gut flora

Z Dandelion - contains inulin, a prebiotic that supports healthy gut flora, bitters that help bile flow and stomach acid production

Z Wild Yam - contains inulin, a prebiotic that supports healthy gut flora

Z Chicory - contains inulin, a prebiotic that supports healthy gut flora

Z Jicama - contains inulin, a prebiotic that supports healthy gut flora

Z Burdock - contains inulin, a prebiotic that supports healthy gut flora

Z Onion - contains inulin, a prebiotic that supports healthy gut flora, anti- parasitic, anti-microbial

Z Garlic - contains inulin, a prebiotic that supports healthy gut flora, anti- parasitic, anti-microbial

Z Yacón - contains inulin, a prebiotic that supports healthy gut flora

Z Fennel - anti-microbial

Z Thyme - anti-microbial

Z Turmeric – anti-inflammatory, anti-oxidant, anti-microbial

Z Oregano - anti-microbial

Z Bitter juice of unripe olives

Z Raw pumpkin seeds – anti-parasitic, anti-inflammatory, supply zinc, which helps in the repair and regeneration process and immune system

Z Virgin coconut oil – anti-fungal, anti-viral, helps decrease Candida overgrowth

Z Pomegranate juice: - anti-microbial juice entire fruit; do not peel; strain afterward

Z Ginger – anti-inflammatory, soothing to the GI system

Z Rosemary – anti-inflammatory, anti-microbial


foods & herbs that support liver detoxification and elimination of toxins - cont.

These foods have a favorable effect on detoxification. Many of them enhance phase II Liver Detox Pathways, which not only improves the removal of toxins, it decreases the uncomfortable cleansing reactions that many people experience during detoxification. Put a check mark beside those that you already eat regularly. Work on beginning to include others starting in Phase 1: Reducing the Toxic Load.

Z Brassicas – Also known as Cruciferous Vegetables - They contain Indole-3-carbonol and di-indole-methane which has been shown to be a potent detoxification inducer. These are best eaten blended into soups and dressings, pressed or massaged and marinated, or very lightly steamed.

• Broccoli

• Broccoli Sprouts – especially good for enhancing detoxification and as an ant-cancer food

• Kale

• Cabbage

• Cauliflower

• Daikon Radish

• Turnip

• Mustard

• Red radish

• Sprouts of any of the cruciferous vegetables

Z Oranges and Tangerines – contain limonene, a potent inducer of phase 2 liver detoxification. Some people are allergic to citrus fruit, so pay close attention when you eat it for adverse reactions and avoid it if you suspect it doesn’t agree.

Z Dill - induces phase 2 liver detoxification

Z Caraway - induces phase 2 liver detoxification

Z Turmeric - induces phase 2 liver detoxification, potent anti-oxidant, anti-inflammatory, anti-cancer

Z Dandelion – stimulates liver detoxification and kidney excretion of toxins.

Z Burdock Root– enhances liver detoxification, is a traditional blood purifier and enhances excretion of toxins as a diuretic (enhances kidney excretion) and diaphoretic (enhances excretion of toxins through the sweat).

Z Apples – contains D-glucarate, has been shown to support the phase II glucuronidation pathway


foods & herbs that support liver detoxification and elimination of toxins - cont.

Z Grapefruit - contains D-glucarate, has been shown to support the phase II glucuronidation pathway

Z Echinacea - stimulates the elimination of toxins by its effect on white blood cells.

Z Kelp - binds radioactive barium, strontium, cadmium and zinc in the gastrointestinal tract and aids in elimination by increasing fecal bulk.

Z Cayenne – aids in elimination of toxins through perspiration.

Z Milk Thistle – potent anti-oxidant specific for the liver. These can be taken as an herbal tincture or eaten as seeds, ground and added to food.

Z Onion – contains sulfur, which enhance the sulfation pathway in phase II liver detoxification

Z Garlic – contains sulfur, which enhance the sulfation pathway in phase II liver detoxification

Z Basil – enhances phase II detoxification pathways, increases glutathione activity and aids in elimination of xenobiotics.

Z Jerusalem artichoke – enhances phase II liver detoxification pathways

Z Peppermint – enhances digestion and elimination of toxins

Z Fennel – blood cleanser, liver anti-inflammatory

Z Cardamom - Detoxes the body of caffeine, cleanses the kidneys and bladder, and stimulates digestion.

Z Cinnamon – balances blood sugar, increases metabolic rate and fat burning

Z Artichokes - Contains plant compounds known as caffeoylquinic acids, which increase the flow of bile. Bile is necessary for carrying fat soluble toxins out through the colon.

Z Beets - contain betaine, which promotes the regeneration of liver cells and the flow of bile.

Z Rosemary – decreases liver congestion and inflammation

Z Thyme – has been shown in studies to ameliorate the toxic effects of alcohol on the liver

Z Oregano – anti-inflammatory, anti-microbial, enhances liver detoxification pathways

Z Ginger – anti-inflammatory and protective against alcohol damage to the liver

Z Cilantro – enhances mobilization of heavy metals

Z Chlorella - enhances mobilization of heavy metals

Z Wheat Grass – blood purifier, mobilizes heavy metals, enhances liver detoxification

Z Green Juices - blood purifier, mobilizes heavy metals, enhances liver detoxification

Z Sea Vegetables – bind heavy metals and toxins for excretion


Breakfast Green smoothie – 32 ounces

Z Add 1 teaspoon kelp or other sea veggie to support hormones and increase mineral content

Z Start with 1 teaspoon chia seed added to smoothie…gradually increase to 2 Tablespoons as program progresses- fiber, omega 3 fats and healing of gut are just a few of the benefits of chia seed.

Lunch A meal high in green food. This can be a salad with ground, EFA rich seeds like chia, flax or hemp optionally combined with coconut - oil, fresh coconut or coconut butter from a jar. Just be sure it is raw and organic. You may choose to have another Green Smoothie along with your meal or instead of your meal.

Dinner Z A blended green soup - sip blended greens while preparing the rest of the dinner meal

Z Your choice of sea vegetable salad, wilted kale salad, or dark green lettuce salad with a variety of rainbow vegetables

Z Optionally add nut or seed pate, avocado or guacamole.

Z Optionally add stir fry (see menu planner for recipes), steamed vegetables or vegetable soup, with or without a non-gluten grain or lentils, sweet potato or winter squash.

Snacks – as needed to hold you over between meals

Z Green smoothies

Z Fresh fruit, preferably accompanied by something green: i.e. wrapped in a lettuce leaf or with some celery

Z Fresh vegetables – chew well

Z Seed milk, guacamole, seed dips

***Note: If you have irritable bowel or inflammatory bowel you need to be careful of whole raw vegetables. Thorough chewing is mandatory. It’s best to do a couple of weeks of blended or liquid foods only to allow the digestive track to heal and calm. Lightly steamed or water sautéed greens or vegetable soups are also good options for people with irritable bowel or inflammatory bowel disease.

During this phase, you’re reducing the toxic load. You’ll be transitioning away from refined foods, — bad fats, allergens and stimulants and adding more fresh whole raw foods to your diet. Here are some suggestions. The menu planner contains recipes and 8 weeks’ worth of sample days.

phase 1 sample menu


summary of what to increase and what to eliminate during the detox

Things to Eliminate from your Diet Z Beverages: Caffeinated beverages,

alcohol, soft drinks (diet and regular)

Z Refined and processed foods, including anything containing artificial colorings and flavorings

Z Oxidized fats - partially hydrogenated oils, heated polyunsaturated fats

Z Sweets: Products containing sugar or sweeteners of any kind, including high fructose corn syrup, maple syrup, agave and artificial sweeteners

Z Common food allergens as well as your own known ones: gluten, dairy, eggs, soy, corn and peanuts

Things to Increase in Your Diet Z Fresh organic fruits and vegetables,

especially dark leafy greens and cruciferous and sulfur rich veggies like cabbage, broccoli, Brussels sprouts, garlic and onions.

Z Whole food fats like avocados, raw seeds, raw nuts in moderation, and coconut

Z Lots of delicious, detox enhancing fresh or dried non-irradiated herbs and spices especially turmeric, rosemary, oregano, basil, thyme and cilantro

We’ve spent a lot of time on the first item on our list of basic steps for optimizing detoxification – the food. We’ll cover each of the remaining steps briefly, as they are covered in more depth in other parts of the program


summary of what to increase and what to eliminate during the detox

Drink pure water You should be drinking at least half your body weight in fluid ounces of pure water each day. Tap water contributes to the toxic load. Insufficient water intake will result in recycling of toxins rather than elimination. Caffeine containing beverages like coffee, tea, and soft drinks don’t count towards your water requirements. In fact, they actually work against your water intake as they have a mild diuretic effect and are acidic, which can result in the loss of minerals. Best times to drink water are: first thing in the morning, — hour before each meal, and — hour before and after exercise. Be careful of the plastic water bottles that have become so popular. The plastics can leech into your water and add to the toxic load. Carry your water in stainless steel or glass containers, especially in the heat.


summary of what to increase and what to eliminate during the detox - cont.

Optimize your digestion by breathing, chewing and expressing gratitude

Exercise regularly to the point of sweating, to eliminate toxins Regular movement is essential for detox success. You need to sweat to get the toxins out and improve your circulation. Walking, burst training, weights, and cardio circuits are a few of your options. You’ll be getting further instruction about exercise as the program progresses.

Avoid exposures to toxins and breathe pure air

Reduce your stress

Tips for enhancing Detox Z Dry Brushing – prior to taking a hot shower, use a dry brush to exfoliate your skin and

stimulate circulation.

Z Sauna, preferably far infrared – ideally spend 30 minutes three days a week.

Z Castor Oil packs – over the abdomen and liver area to stimulate detox.

Z Massage, especially lymphatic massage.

Monitoring your progress It’s great to have objective measures of progress. One way to help monitor your progress is through weekly monitoring of weight, measurements and body fat. You should be able to reduce your weight by 1-3 pounds a week of fat. If that’s not working for you, you may be very toxic or have a metabolic situation that needs analyzing. Each week record your weight, waist and hip measurements and body fat percentage.

Ideally you should weigh measure and test body fat once a week in the morning, before you eat and drink. It’s most accurate when you do it at the same time of day each time.


your personalized road map to the 6 week deep tissue detox Phase 1: Reducing the Toxic Load (Week 1)

Date of Week 1: ____________

Phase 1 of the 6 Week Deep Tissue Detox is all about reducing the toxic load. Toxins come into your body from a number of places:

Z The food you eat

Z The water you drink

Z The air you breath

Z The thoughts you think

Z The emotions you feel

Z Waste products from your body’s metabolic activities

This week is 1 week long. Each day gradually takes you into a deeper state of reducing the toxic load. Make sure that you continue to eliminate and increase the foods listed in the prep week section.


action steps for phase 1 detox

Week 1

1. Review the Sample Day in Phase 2 and if needed get started on GI repair nutrients. Download and print several copies of the sample daily schedule and keep them handy in the kitchen and with you to remind you of your detox activities.

2. Review the Menu Planner and go shopping for the week.

3. This week, you are encouraged to choose one day as a liquid only day. The liquid can be: green smoothies, green juices, water, leaky gut repair protein shake, or any com-bination. Decide which day this will be and mark it on your calendar.

4. Schedule your exercise for the week and mark it on your calendar.


my action steps for week 1






1.

2.

3.

What supplements will I be taking (if any) – Please see separate assessment pack?

Which option will I be following for Week 2 - Please see separate assessment pack?


your personalized road map to the 6 week deep tissue detox Phase 2: Healing the Gastointestinal Tract (Week 2-3)

Date of Week 2: ___________

Date of Week 3: ___________



Week 2

1. Schedule two days as liquid only days to rest your digestive tract and facilitate heal-ing of your leaky gut. While it’s best if these days are consecutive, it’s perfectly ac-ceptable if they are not. The liquid can be: green smoothies, green juices, water, or leaky gut repair protein shake. Pick your days and mark your calendar

2. Schedule your exercise for the week and mark your calendar.

3. Review Menu Planner and go shopping for the week

4. Choose one or more of the following activities to facilitate Emotional Detox

5. Choose a stress management activity to engage in regularly, preferably daily. Sched-ule time for it. Choose yoga, meditation, journaling, Heartmath or other technique that resonates with you.

• Create an ‘Activities I Love Playsheet’ and use it to plan a fun activity as a reward for a job well done at the end of the week. Mark your calendar

• Create an “Appreciation and Positive Aspects Journal” and write in it every day for at least 5 minutes before you go to sleep.

6. Advance Planning for Phase 3: Liver Detox, which begins at Week 4. It’s best to order your supplies by the end of this week to be sure you get them in time.

• Read Phase 3 section of this document, answer the questions and determine which option and is best and what supplements and special foods you need.

• Order the Supplements you’ve determined you need for Phase 3.

7. Continue with your journal entries. This will help us help you get through this process.








1.

2.

3.

What supplements will I be taking (if any)

Which option will I be following for Week 3



Week 3

1. Schedule three days as liquid only days to rest your digestive tract and facilitate healing of your leaky gut. While it’s best if these days are consecutive, it’s perfectly acceptable if they are not. The liquid can be: green smoothies, green juices, water, or leaky gut repair protein shake. Pick your days and mark your calendar.


3. Review your Menu Planner* and go shopping for the week.

4. Read Roadmap for Liver Detoxification and complete the questionnaires to determine which option is best for you and which supplements and special foods you need.

5. Order your supplies for Phase 3: Enhancing Liver Detoxification if you haven’t already done so. It starts next week.

6. Review the list of probiotic foods in Workbook 1 of the Roadmap for Liver Detoxifica-tion (This should have been sent to you prior to the detox). Start making probiotic foods to be ready for the weeks ahead.








1.

2.

3.

What supplements will I be taking (if any)

Which option will I be following for Week 4


sample day for phase 2

This chart is an example of what your day might look like for Options 1, 2, or 3 on 6 week Deep Tissue Detox Phase 2: Healing Leaky Gut. This chart represents the ideal schedule and what is most effective. However, we know real life happens and most of you probably will not be able to follow this schedule exactly. That is perfectly fine... and expected.

Use this schedule as an example and strive to do as much as you are comfortable with on a daily basis. When adding supplements, you may want to add one thing at a time and see how it goes before adding another. You may also want to add things in at convenient times, like perhaps the weekend. Just do what works for you and your body.

The important thing is that you are doing something to help yourself achieve optimal health. The purpose of this phase of the 6 Week Deep Tissue Detox is to give your digestive tract a rest and allow it to heal. A condition known as leaky gut is a very common digestive disorder, where inflammation in your small intestine, due to harmful lifestyle and diet choices, leads to the formation of — holes in the mucous membrane and the passage into the bloodstream of undigested food particles, toxins and microorganisms.

As a result of — unwelcome guests in your blood stream, leaky gut can result in widespread symptoms throughout your body, including depression and other brain dysfunction, hormone imbalance, skin disorders, mucous build-up and allergies, blood sugar abnormalities and weight gain.


sample day on phase 2 detox

Option 1 Option 2 Notes

Wake Up Appreciation is the best way to start the day. Do it before you get out of bed. Find 3 things to appreciate. Then, go outside for 5 minutes and look in the direction of the sun, even if it’s not quite light yet. This helps reset the circadian rhythm and is helpful for balancing your adrenals.

Cleansing Drink: It’s a good idea to start your day with a cleansing drink to get your digestive tract working. It can be as simple as 8-16 ounces of warm or room temperature water or one of the drink recipes here. Cleansing Drink Recipe 1: 8-16 ounces water, juice of 1/2 – 1 lemon and a pinch of cayenne Cleansing Drink Recipe 2: 8-16 ounces water, 1 whole lemon, 1 inch piece of ginger, 1 inch piece of turmeric, 1/4 teaspoon cayenne. Blend and strain. This is powerful. You may need to dilute it. Or spread it across a few days at first.

Option 1 Medical Foods

and Whole Foods

Option 2 Whole Foods

Notes

General Daily Action Plan

Each day, consume at least: © 32 – 64 ounces or more of green smoothie and © 2 scoops of Sun Warrior Protein or Warrior Food Protein to provide the amino acids and nutrients needed for gut repair. This is equivalent to at least two(2) Leaky Gut Repair Shakes.

If these are unavailable to you, substitute a high quality raw vegan protein, like Hemp or Vitamin Code Raw Protein.

Each day, consume at least: © 2 quarts green juice and

© 4 ounces of wheat grass juice.

Include sprouts in your juices or smoothies or on your salads. Sauerkraut can also be blended into a green drink for extra probiotics.



Leaky Gut Repair Shake (Drink at least 2 per day)

One scoop Sun Warrior or WarriorFood Protein Powder Z 12 – 16 ounces

water or green juice

Z Ice (optional) Z Fresh or frozen

fruit(optional) Z Herbs, spices

or essential oil flavorings to enhance the flavor. Mint, vanilla, almond, orange and lemon essential oils are nice additions

Z Add Leaky Gut repair herbs – choose 1 or more

Z Fresh plantain (grows wild), fresh aloe vera gel or juice, powdered slippery elm, marshmallow root or licorice

Z 1/3 – 1 tablespoon Health Force Nutritionals Earth. This tastes strong and may be better taken as a tea.

16 – 32 ounces of green juice

Z 1 ounce aloe vera juice, fresh pressed

Z A teaspoon or two of one or more of the following to support and heal damaged mucous membrane:

Z Chia seed

Z Ground flax seed

Z Powdered slippery elm

Z Powdered marshmallow root powdered licorice

Z Fresh plantain (grows wild)

Z Juice should include sprouts and can be fortified with Vita-mineral Green or Elixir of the Lake if desired. Juice any of the foods on the leaky gut portion of the — Foods that Enhance Detox‖ list

sample day on phase 2 detox-cont.



Extra Gut Repair Recipes

Slippery Elm Drink: 1 Tablespoon slippery elm powder 1 cup water spices or essential oils to flavorings Pour room temperature water over herb. Stir well with a fork or wire whisk. It will thicken within a few minutes Add flavoring and stir well. It goes well with aromatic herbs like cinnamon, cardamom, peppermint, and ginger. Drink before meals to protect damaged mucous membranes from food, or between means to aid in the healing of leaky gut. Marshmallow Gruel 1 tablespoon marshmallow root powder 1 cup water Spices, flavorings or essential oils Put herb in a jar and pour 1 cup room temperature water over herb.’ Shake well to combine or use a wire whisk. Allow to sit overnight to steep. Next day, add flavorings and drink or eat with a spoon. Both of these are great remedies for sore throat too.

An Hour Before Breakfast

Cleansing Drink

Z Intestinal Drawing Formula – 2 tablespoons in 8-12 ounces water

Z 8-12 ounces water

Note: Intestinal Drawing Formula is not the best tasting. If you try to do all of the water at once, you may not be able to get it down. The more water you mix the drawing formula with, the more palatable it becomes, so experiment, You do need a LOT of water to prevent constipation. Hence, the recommended schedule. This supplement will absorb anything you take with it, so don’t take anything with it, including medicine. To be safe, do not take anything else an hour before or after this supplement.

Cleansing Drink

Z 1-2 ounces wheat grass juice 15 minutes later (so as not to dilute the wheat grass)

Note: The lemon juice and cayenne can help to dislodge dry fecal matter and help to eliminate it. It is not as powerful as the intestinal drawing formula, but is an alternative for those who do not wish to use supplements of any kind. Intestinal drawing formula is a 100% raw organic product. Wheat grass is a powerful detoxifier.




5-15 Minutes before breakfast

Bitters to stimulate stomach acid and bile, if indicated1 (Ideally, wait 45 minutes to an hour from the previous protocol)

Beginning of Breakfast

Enzymes if indicated Note: The sooner in the meal you take enzymes, the better. You can also put them in a smoothie or on food and let it sit to predigest the food.

Enzymes if indicated Note: The sooner in the meal you take enzymes, the better. You can also put them in a smoothie or on food and let it sit to predigest the food. (This can also be a whole food equivalent)

Breakfast Z Green smoothie (with chia seeds and coconut – optional)**

AND/OR

Z Leaky Gut Repair Shake

Note: The ratio of fruit to greens should be 60/40 to start, but gradually increasing toward 40/60. Strive for at least 64 ounces of green smoothies throughout the day, but you can add more, especially if doing all green smoothies.

Mid-Morning (Optional)

Z More green smoothie OR

Z Leaky Gut Repair Shake (See above) with green powder or green juice

Z 1-2 ounces wheat grass juice

Z Green smoothie or green juice with ginger and turmeric 15 minutes later

5-15 minutes before lunch

Bitters to stimulate stomach acid and bile, if indicated1

Beginning of Lunch

Enzymes if indicated Note: The sooner in the meal you take enzymes, the better. You can also put them in a smoothie or on food and let it sit to predigest the food.

Enzymes if indicated

Note: The sooner in the meal you take enzymes, the better. You can also put them in a smoothie or on food and let it sit to predigest the food.




Lunch Choose a lunch from the meal planner with lots of greens and healing herbs and spices

After Lunch Chlorella tablets or green juice

Green juice Green juice

Mid to late afternoon (optional)

Z More green smoothie

OR

Z Leaky Gut Repair Shake

Z Could have some fruit with some greens instead



5-15 Minutes before Dinner

Bitters to stimulate stomach acid and bile, if indicated1

Beginning of Dinner

Z Enzymes if indicated2

Z Intestinal Movement Formula, if indicated3


Enzymes, or food equivalent, if indicated2





Dinner Choose a dinner from the meal planner

Z Earth: make it into a soup per instructions on bottle. Can add chopped vegetables. This is for leaky gut repair.

Z Include probiotic***-containing foods and lots of greens and healing herbs and spices

Choose a dinner from the meal planner


1 Hour after dinner

8 – 16 ounces room temperature or warm water (with lemon – optional)

Z Intestinal Drawing Formula – 2 Tablespoons in 8 - 12 ounces water

Z 8 – 12 ounces water

Z Green juice

Z Protocol from options 1 and 2 OR

Z Enema with warm water and wheat grass implant, if desired

Note: Unless you are having regular bowel movements on your own, you will need to include a daily enema to maintain bowel.



Before Bed Health Force Nutritionals Internal Parasite formula, if indicated 4, per the following schedule:

• Day 1: 1 capsule

• Day 2: 3 capsules

• Day 3: 6 capsules

• Days 4 -18: 10 capsules




Upon Awakening

Appreciation is the best way to start the day. Do it before you get out of bed. Find 3 things to appreciate. Then, go outside for 5 minutes and look in the direction of the sun, even if it’s not quite light yet. This helps reset the circadian rhythm and is helpful for balancing your adrenals.

Z Cleansing Drink: It’s a good idea to start your day with a cleansing drink to get your digestive tract working. It can be as simple as 8-16 ounces of warm or room temperature water or one of the drink recipes here.

Z Cleansing Drink Recipe 1: 8-16 ounces water, juice of ‖ – 1 lemon and a pinch of cayenne

Z Cleansing Drink Recipe 2: 8-16 ounces water, 1 whole lemon, 1 inch piece of ginger, 1 inch piece of turmeric, ‖ teaspoon cayenne. Blend and strain. This is powerful. You may need to dilute it. Or spread it across a few days at first.

sample day on phase 3 detox



General Dietary Guidelines

Z Each day, consume at least 32 ounces, preferably 64 ounces of green smoothie

Z Each day, consume at least 2 scoops of Sun Warrior Protein or Warrior Food Protein. If these are unavailable to you, substitute a high quality raw vegan protein, like Hemp. This is the equivalent of 2 Liver Detox Shakes (p 7).

Z Each day, consume at least 2 quarts of green juice and 4 ounces of wheat grass juice.

Z Include sprouts in your juices or smoothies or on your salads.

Z Sauerkraut can also be blended into a green drink for extra probiotics.




Liver Detox Shake

(Use these guidelines or make up your own)

Drink at least 2 of these shakes a day

Z One scoop Warrior Food or Warrior Food Enhanced or Sun Warrior Protein Powder

Z 12 – 16 ounces water or green juice

Z Ice (optional)

Z Fresh or frozen fruit(optional)

Z • Herbs, spices or essential oil flavorings to enhance the flavor. Mint, vanilla, almond, orange and lemon essential oils are nice additions

Z 1 Tablespoon green powder, your choice (make sure it’s gluten-free.)

Z Liver Rescue Formula by Health Force Nutritional or Detox Formula by Gaia Herbs taken along

Z • 16 – 32 ounces of green juice

Z 1 ounce aloe vera juice, fresh pressed

Z A teaspoon or two of one or more of the following to support and heal damaged mucous membrane: chia seed, ground flax seed, powdered slippery elm, powdered marshmallow root, powdered licorice, fresh plantain (grows wild)

Juice should include sprouts. This can be fortified with Vita-mineral Green or Elixir of the Lake if desired. Juice any of the foods on the leaky gut portion of the “Foods that Enhance Detox” list




Extras

When Detox capacity Assessment score is 10 or higher or uncomfortable detox symptoms thus far

Z 1 Tablespoon ZeoForce Powder or 4-5 Capsules

Z 1 Tablespoon Pomegranate Powder

Z 1 Tablespoon Greener Grasses1 Tablespoon Elixir of the Lake

Z 2 N-Acetyl Cysteine (Pure Encapsulations, Vital Nutrients, Thorne or similar high quality brand or 1 Protandim Antioxidant tablet

Z Premier Research Labs Max Stress Nano B

Z Liquid Minerals, especially Zinc, Magnesium and Selenium (or Brazil Nuts for Selenium)

Z Additional 1-2 quarts green juice, including lots of cruciferous

Z Extra 4 ounces wheat grass juice

Z Wheat grass implants

Z Brazil nuts for selenium

Z Extra portions of detox enhancing foods

Optional Extras

Z Antioxidant Supreme

Z Zeo-Force Capsules OR Zeo-Force Powder

Z Greener Grasses

Z Liver Rescue Formula



Gut repair recipes

Slippery Elm Drink:

Z 1 Tablespoon slippery elm powder

Z 1 cup water

Z Spices or essential oils to flavorings

Pour room temperature water over herb. Stir well with a fork or wire whisk. It will thicken within a few minutes Add flavoring and stir well.

Marshmallow Gruel

Z 1 tablespoon marshmallow root powder

Z 1 cup water

Z Spices, flavorings or essential oils

Put herb in a jar and pour 1 cup room temperature water over herb. Shake well to combine or use a wire whisk. Allow to sit overnight to steep. Next day, add flavorings and drink or eat with a spoon.

Both of these are great remedies for sore throat too.



Healing and Detoxifying Soups

Healing and Detoxifying Soup (for inflamed gut)

Z Lightly steam a bunch of favorite vegetables

Place vegetables and steam water in blender and blend until creamy. Add flax oil, coconut oil and whole unrefined sea salt

Add pre-soaked or powdered sea vegetables and herbs, if desired and additional water until the taste is delicious and texture is creamy.

Sweet Potato Broccoli Soup

Z 1 bunch of broccoli

Z 1 zucchini

Z 1 stalk of celery

Z 1/2 - 1 medium sized onion

Z 1 large sweet potato or squash (optional)

Z 1 bunch of green leafy veggies, such as spinach, chard, collards, kale or dandelion greens

Z Water for steaming

Directions:

1. Steam veggies until tender and place in blender along with steaming water. If using sweet potato, cut into 1 inch pieces and start it 10 minutes before the rest of the vegetables.

2. Add additional water if too thick. Add a pinch of sea salt and oils after blended.

3. Season to taste with basil, cilantro or other favorite herbs.

4. Sweet potatoes and squash give the soup a sweeter flavor.




An hour or so before breakfast

Z Cleansing Drink

Z Intestinal Drawing Formula – 2 Tablespoons in 16 ounces water or more (IF You Still NEED it)

Z 8 -12 ounces water

This supplement will absorb anything you take with it, so don’t take anything with it, including medicine. To be safe, do not take anything else an hour before or after this

supplement

Z Cleansing Drink

Z 1-2 ounces wheat grass juice 15 minutes later (so as not to dilute the wheat grass)

Note: The lemon juice and cayenne can help to dislodge dry fecal matter and help to eliminate it. It is not as powerful as the intestinal drawing formula, but is an alternative for those who do not wish to use supplements of any

kind.

Z Wheat grass is a powerful detoxifier.

5 – 15 minutes before breakfast

Z Bitters to stimulate stomach acid and bile, if indicated1

(Ideally, wait 45 minutes to an hour from the previous protocol)





Z Enzymes if indicated 2

Note: The sooner in the meal you take enzymes, the better. You can also put them in a smoothie or on food and let it sit to predigest the food

Z Enzymes or food equivalent, if indicated 2



Z Green smoothie (with chia seeds and coconut– optional)**

AND/OR

Z A Liver Detox Shake

Note: The ratio of fruit to greens should be 60/40 to start, but gradually increasing toward 40/60.

Strive for at least 64 ounces of green smoothies throughout the day, but you can add more, especially if doing all green smoothies.


Z More green smoothie OR

Z A Liver Detox Shake with green powder or green juice




Z Bitters to stimulate stomach acid and bile, if indicated




Beginning of Lunch



Z Enzymes or food equivalent if indicated 2


Lunch Choose a lunch from the meal planner with lots of greens and healing herbs and spices


After lunch (optional)

Z Chlorella tablets or green juice

Z Green juice



OR

Z A Liver Detox Shake

Z Could have some fruit with some greens instead



5 – 15 minutes before dinner





Beginning of Dinner




Z Enzymes or food equivalent if indicated2


Dinner Z Choose a dinner from the meal planner



Z Choose a dinner from the meal planner

Z Include probiotic***-containing foods and lots of greens and healing herbs and spices.




1 Hour After Dinner

Z 8 – 16 ounces room temperature or warm water (with lemon – optional)

Z Intestinal Drawing Formula – 2 Tablespoons in 8 - 12 ounces water(IF You Still NEED it‖)

Z 8 - 12 ounces water

Z Green juice

Z Protocol from options 1 and 2 OR

Z Enema with warm water and wheat grass implant, if desired

Note: Unless you are having regular bowel movements on your own, you will need to include a daily enema to maintain bowel.

Before Bed Health Force Nutritionals Internal Parasite formula, if indicated 4 , per the following schedule:

Z Day 1: 1 capsule

Z Day 2: 3 capsules

Z Day 3: 6 capsules

Z Days 4 -18: 10 capsules




Beginning of Dinner




Z Enzymes or food equivalent if indicated2


Dinner Z Choose a dinner from the meal planner




Z Include probiotic***-containing foods and lots of greens and healing herbs and spices.



notes and reminders:

Important: Throughout the day, drink additional water as needed! Remember, the general guideline is 1/2 your body weight in fluid ounces. Juices count in the fluid intake if they are fresh pressed vegetable juices. Because you’re toxic, your detection of thirst has been damaged. By the time you feel thirsty, you are likely to be in need of 3 cups of water. It is also very easy to misinterpret thirst for hunger. So, unless you’re underweight, whenever you feel hungry, drink at least 12 ounces of water. Whenever possible, drink 8 – 16 ounces of water about a half hour before each meal.

Intestinal Drawing Formula: determine if you still need it by your bowel symptoms. If you continue to have gas, bloating or constipation, a combination of intestinal drawing formula and intestinal movement formula would be helpful. Of course if you’re tired of it, you may need a break.

1 - Bitters are indicated if score on Digestive Assessment Category II: Low Stomach Acid is 3 or greater. Bitters can be a prepared herbal mixture or something you prepare yourself from fresh whole foods. Simply juice a bitter green to yield 1 ounce. Swish in your mouth, allowing it to linger for up to 5 minutes before swallowing. Or, you can “human juice” a couple of leaves of bitter green. Chew until liquid and allow it to linger before swallowing. Bitters are best taken 5-15 minutes before the meal.

2 - Enzymes are indicated if score on Digestive Assessment Category IV : Small Intestine and Pancreatic Enzymes is 3 or greater. Enzymes should be taken with all cooked or complex raw meals, regardless of score. A whole food alternative to enzymes is described in the RoadMap. Test and see what works best for you. 1 Tablespoon Apple cider vinegar in 1 cup water, drink 5 minutes or so before meals or finely ground peppermint, ginger or fennel taken 5 minutes before meal as a tea.

3 - Intestinal movement formula or enema is indicated if you are having fewer than 3 bowel movements each day. Intestinal Drawing Formula can be constipating, so it’s good to use the movement formula on days you use the Intestinal Drawing Formula.

4 - parasite herbs are indicated if your score in the Candida questionnaire is greater than 60

**Chia seeds and coconut should be eaten at least once a day, 1 – 2 tablespoons each.


Note: Those with irritable bowel or inflammatory bowel need to be careful of whole raw vegetables. Thorough chewing is mandatory! It’s best to do a couple of weeks of blended or liquid foods only to allow the digestive track to heal and calm. Lightly steamed or water sautéed greens or vegetable soups are also good options for

anyone with IBD or for those who are not ready for or cannot tolerate an all raw food diet.

Additional Wheat Grass Resources:

http://www.juiceitup.com/wheatgrass.html

http://budurl.com/wheatgrass

On the pages that follow, there is a simplified schedule outline with lots of blank space for you to customize. Using the 3 column chart above, cross off the things you are not planning to do and fill in extras you are doing. You can also use this as a daily meal planner. Fill one in for each day, with the specific recipes you plan to use

Option 1 Option 2

Inflammatory Bowel Disease suggestions

Add the following food supplements and herbs:

Z Quercitin — 500 mg 2x per day (with smoothies or shakes)

Z Turmeric – 1 inch or more of the fresh root, added to smoothies, sauces or soups or 1-2 teaspoons dried or 3 capsules

Z Transformation Enzymes protease IFC or similar anti-inflammatory or bowel healing formula to decrease inflammation

Z Anti-inflammatory herbs and foods (see list in Option 3)

Add the following anti-inflammatory herbs and foods:

Z Ginger

Z Turmeric

Z Onions

Z Garlic

Z Rosemary

Z Extra wheat grass juice or other chlorophyll rich juice

inflammatory bowel disease suggestions:


Schedule Guidelines 1 Personal Plan

Upon awakening

Z Cleansing Drink

Z Intestinal Drawing Formula – 2 Tablespoons in 8 - 12 ounces water followed by 8 -12 ounces water

OR

Z • 1-2 ounces wheat grass juice 15 minutes later (so as not to dilute the wheat grass)

5 - 15 minutes before breakfast


Z (Ideally, wait 45 minutes to an hour from the previous protocol)

Beginning of breakfast


Breakfast Z Green smoothie (with chia seeds and coconut – optional)**

AND/OR

Z Liver Detox Shake

inflammatory bowel disease suggestions-cont.



Mid morning (optional)


OR

Z Liver Detox Shake

Z OR



5 - 15 minutes before lunch


Beginning of lunch


Lunch Z Choose a lunch from the meal planner with lots of greens and healing herbs and spices

After lunch (optional)

Z Handful of chlorella tablets or green juice






OR

Z Liver Detox Shake

OR



5 - 15 minutes before dinner


Beginning of dinner



Extra





1 hour after dinner

Green Juice (optional) Choose A or B

A

Z 8 – 16 ounces room temperature or warm water (with lemon – optional)

Z Intestinal Drawing Formula – 2 Tablespoons in 16 ounces water

Z 8 – 12 ounces water

B

Z Enema with warm water and wheat grass implant

Note: Unless you are having regular bowel movements (3 per day) on your own, you will need to include a daily enema or bowel cleansing protocol to maintain bowel.

Before bed Health Force Nutritionals Internal Parasite formula, if indicated 4, per the following schedule:

Z Day 1: 1 capsule

Z Day 2: 3 capsules

Z Day 3: 6 capsules

Z Days 4 -18: 10 capsules



notes and reminders on daily schedule:

Throughout the day, drink additional water as needed! Remember, the general guideline is 1/2 your body weight in fluid ounces. Juices count in the fluid intake if they are fresh pressed vegetable juices. Because you’re toxic, your detection of thirst has been damaged. By the time you feel thirsty, you are likely to be in need of 3 cups of water. It is also very easy to misinterpret thirst for hunger. So, unless you’re underweight, whenever you feel hungry, drink at least 12 ounces of water. Whenever possible, drink 8 – 16 ounces of water about a half hour before each meal.

Bitters are indicated if score on Digestive Assessment Category II:

Low Stomach Acid indicates impairment. Bitters can be a prepared herbal mixture or something you prepare yourself from fresh whole foods. Simply juice a bitter green to yield 1 ounce. Swish in your mouth, allowing it to linger for up to 5 minutes before swallowing. Or, you can — human juice a couple of leaves of bitter green. Chew until liquid and allow it to linger before swallowing. Bitters are best taken 5-15 minutes before the meal.

Enzymes are indicated if score on Digestive Assessment Category IV:

Small Intestine and Pancreatic Enzymes indicates impairment.

Enzymes should be taken with all cooked or complex raw meals, regardless of score. A whole food alternative to enzymes is described in the Roadmap. Test and see what works best for you.

Tablespoon Apple cider vinegar in 1 cup water, drink 5 minutes or so before meals or finely ground peppermint, ginger or fennel taken 5 minutes before meal as a tea

Intestinal movement formula or enema is indicated if you are having fewer than 3 bowel movements each day.

Intestinal Drawing Formula can be constipating, so it’s good to use the movement formula on days you use the Intestinal Drawing Formula.

Parasite herbs are indicated if your score in the Candida questionnaire is greater than 60.

**Chia seeds and coconut should be eaten at least once a day, 1 – 2 tablespoons each for omega 3 fats.

*** Have at least one serving a day of probiotics. If you are taking a supplement, be sure it is dairy free and target for 15 – 30 billion organisms per day. If you are on birth control pills, antibiotics, or steroids, you will need a lot more, possibly in the range of 100 billion organisms a day.

NOTE: On Options 1 and 2 strive for 2 Leaky Gut Repair Shakes each day. You can have up to 4. You can also replace 1 -2 meals with these shakes if desired. On liquid only days you can replace all of your meals with Leaky Gut Repair Shakes, green smoothies or green juices, or any combination.

Each week, schedule between 1 and 3 days of liquid only nourishment. That can be green smoothies, juices, Leaky Gut Repair Shakes or any combination.


your personalized road map to the 6 week deep tissue detox Phase 3: Enhancing Liver Detoxification (Weeks 4-5)

Date of Week 4: ___________

Date of Week 5: ___________


action steps for phase 3 detoxWeek 4

1. Schedule three liquid only days this week.



4. Start taking the liver support supplements. It’s important to take the Detoxification Capacity Assessment to help you determine what the best diet and supplements for you will be during this phase.

5. To determine which of the Phase 2 Digestive protocols to continue, retake the diges-tion questionnaire and proceed as follows:

Z If you’ve been doing the intestinal drawing formula consistently for the past 3 weeks, you can take a break from it and re-evaluate your need later.

Z If Candida score parts 2 or 3 is still higher than it should be,

Z Do another round of the 18 day parasite cleanse protocol.

• Continue to take probiotics during this protocol, and be sure to take them at a separate time of day from the Parasite Cleanse herbs.

Z Continue with digestive enzymes

• Continue bitters if low stomach acid is indicated by your assessment response.

• If leaky gut score is improved, but still higher than it should be, add Earth or your chosen leaky gut repair nutrients to your detox shake.

• If leaky gut score has not improved very much, or you’re experiencing a lot of bloating, gas or abdominal pain, history of inflammatory bowel disease (ie Crohn’s or Ulcerative Colitis) or have a long history of food allergies then do the following:

• Re-evaluate your food choices. Have you eaten any of the “avoid” foods that are known to injure your intestinal lining, or foods you have a known or suspected sensitivity to? If so, make a commitment to stop and continue your leaky gut repair protocol.

• Continue to take probiotics during this phase of the program, and be sure to take them separate from parasite Cleanse herbs if you continue to take them...

• Continue with digestive enzymes

• Continue bitters if low stomach acid is indicated by your assessment response.

• Continue to do whatever you need to ensure 2 -3 bowel movements a day, to prevent re absorption of toxins. Enemas, colonics or an Intestinal Movement formula are all choices.

• If you decide to continue the Intestinal Drawing formula, be sure to drink lots of water and take Intestinal Movement if need be.








1.

2.

3.

What supplements will I be taking (if any)?

Which option will I be following for Week 5?


action steps for phase 2 detoxWeek 5

1. Schedule three liquid only days this week.



4. Continue to take the liver support supplements (see Roadmap for Liver Phase and Sample Day for the Liver Phase). Add any herbs, foods or supplements that resonate form the Liver teleseminar.

5. Continue your chosen stress management activities, rewards and fun.

6. Continue on whatever aspects of the Phase 2 Digestive protocols are indicated in your case. See Week 4 for details.

7. Choose 1 or 2 adjunctive liver cleanse activities to do as discussed in “Additional Ways to Eliminate Toxins”. (ie skin brushing, castor oil packs, baths, etc.) . Be really extra kind to yourself and use these adjuncts as ways to unplug from stress and really focus on your detox.








1.

2.

3.



final week and maintenance

Date of Week 6: ___________

Action Plan for Final Week

1. Schedule a four day special deep detox this week. Follow the instructions in Special Cleanse Challenge for Week 6 found below. This document contains a special schedule for detox this week. It’s a 4 day plan and you can choose option 1 or option 2, based on how you’re feeling and your what your lifestyle allows. The purpose of this 4 day pro-tocol is to rest your digestive tract and to enhance liver detoxification. Decide which 4 days you’ll devote to this process and mark your calendar.

2. Make a list of the detox habits you plan to carry into the maintenance phase with you.



5. Continue taking the liver support supplements (see Roadmap for Liver Phase and Sam-ple Day for the Liver Phase). This is especially important if you’ve identified yourself as a pathological detoxifier or have a high toxic burden using the Detoxification capacity Assessment and by listening to week 5 teleseminar.

6. Choose 1 or 2 adjunctive liver cleanse activities to do as discussed in “Additional Ways to Eliminate Toxins”. (ie skin brushing, castor oil packs, baths, etc.) . Be really extra kind to yourself and use these adjuncts as ways to unplug from stress and really focus on your detox.

One of the things you’ll be ready to do after the detox is add back foods you’ve been (only healthy ones, of course!) and test to see how you feel.








1.

2.

3.


What is my Maintenance Action Plan?


special cleanse challenge for week 6

Take a break from any phase 2 supplements that you are not totally in love with. We’ll talk in the maintenance plan document about how to determine which, if any of the leaky gut and digestive support you still need, and how to cycle them on and off to get the best results in the maintenance phase.


Day 1 Detox shakes all day

Green juices all day

Day 2 Detox shakes all day OR until dinner. Green smoothie for dinner

Green juices all day

Day 3 Detox shakes all day OR until mid-afternoon. Green smoothies, whole fresh fruit or whole fresh vegetables the rest of the day

Green juices all day or until dinner. Green smoothie for dinner

Day 4 Detox shakes all day OR until lunch. Green smoothies or green juice the rest of the day

Green juices all day or until dinner. Green smoothie for dinner

Everyday Continue to take all detox supplements throughout the day

Continue to take all detox supplements throughout the day


maintenance plan

The deep tissue intensive phase is over, but the process continues. Detoxification is not a once in a lifetime experience. Detoxification happens every minute of the day, in each and every one of your cells. The liver is the big chief when it comes to detox, and by participating in this program, you’ve given your liver a break and given it new tools with which to do its job.

You just took 6 weeks out of your “normal” life to focus on bringing your body, mind and spirit into alignment. You’ve focused on removing some of the obstacles that have come between you and your “ideal” health. You’ve taken action to strengthen your reserves, remove accumulated toxins from your body and rid your life of toxic products, toxic foods and toxic emotions.

The job is not over, yet! Toxins are created every time you take a breath, move a muscle, digest a meal, think a thought, and participate in every single activity your life has to offer. Detoxification is an ongoing process, and

how you choose to live your life determines the efficiency and effectiveness of your detoxification process. The cleaner your diet, thoughts, emotions and activities, the less there is to detoxify and the more efficient your detoxification process handles the task. Go back to increased toxic exposure, through diet, environmental hazards and negative emotions, and your detoxification mechanisms will deteriorate and becomes inefficient and overburdened.

Most of the symptoms of most of the diseases experienced by most of the people in our modern world are caused, at least in part, by overburdened and in-efficient detoxification mechanisms.

The six week detox process was designed to reduce the burden and get you started on habits that keep the process working more efficiently. To assist you in keeping your detox process humming, we’ve come up with some suggestions for ongoing and regular tune-ups.


detox schedule for keeping yourself in “tune”

Daily Weekly Monthly Quarterly Yearly

Diet Guidelines and Daily Checklist

1 day of liquid only: green juice, green smoothie, water, detox or leaky gut shake

1 week of liver support herbs

Parasite cleanse protocol (Roadmap for GI) until candida signs are gone

6 week detox Program

Slippery elm, marshmallow or Earth drinks to soothe and heal damaged intestines if you have a inflammatory bowel disease or chronic leaky gut.

3 times or more a week: extra detox activities saunas, dry brushing, castor oil packs and detox bath.

3 days of colon cleanse using Intestinal Drawing formula along with Intestinal movement formula or a colonic or enema

Week long green smoothie or juice cleanse or a four day Special Deep Detox to rest your digestive tract and to enhance liver detoxification.

A vacation! A week or more of just having fun.


maintenance diet guidelines

The following diet guidelines will increase the likelihood of your continuing to enjoy the benefits of the 6 week detox. Remember these are guidelines. Adapt them to fit your lifestyle and your food preferences. Your health depends on the quality of the food, thoughts and substances that you allow in. Choose wisely.

Stay connected to the goals you set for yourself at the beginning of the program. Make choices that bring you closer to your goals and shun choices that divert you. Diet is the cornerstone of any health restoration and maintenance program. Just as a car doesn’t function properly without the appropriate fuel and oil, your body can’t operate optimally if it’s not adequately nourished or it’s stressed by substances that are damaging to its cells and organs.

The first step in implementing a successful health restoration and maintenance program is to love you enough to make the effort on a daily basis to nourish yourself on all levels…physically, emotionally and spiritually.

Making a commitment to good nutrition is an investment in your future health.

The following are suggested guidelines. You need to try them out and determine what works best for your body and your schedule. This is meant to be an evolving process. There is no one right way to eat that is best for all people.

The common starting point is removing the foods that are not good for anyone: hydrogenated fats, refined sugars, refined grains, artificial colorings and flavorings, chemical preservatives, and hormone-laden dairy products and meats. From there your body is the experiment ground.

As you make dietary changes, you might go through an adjustment phase in terms of bowel habits and energy levels. If the diet is serving you well, this should be temporary, lasting a few weeks or months at most. Obvious benefit may not be realized for a few weeks. Patience and compassion for you are key. It doesn’t serve you to feel guilty if you fall back into old habits.

Remember that in working towards your goal, you will get off course from time to time. When this happens, the key is to be alert to your guidance as it lets you know that you are off course, and get back on course as soon as possible.


diet recommendations

Eat from the top part of this list first. If you’re not satisfied, eat foods from the Optional Extras list. While we believe it’s preferable to avoid animal products for optimal health, if you do choose to eat them, make the best possible choices you can. Eat deep ocean fish, wild game, free range, grass fed, and organically raised beef.

It’s best to avoid all dairy, heated oils except for olive and coconut, sugar, and refined grains. If you do choose dairy, it should be raw, organic and cultured.

Water is needed for proper hydration of your cells, circulation of nutrients and removal of waste products. As a guideline, take 1/2 your body weight in fluid ounces. This will vary depending on your activity level, degree of toxicity, and amount of high water content foods you consume.

Dark Green Leafy Vegetables: These are very high in chlorophyll, magnesium and other minerals, enzymes and antioxidants. Ideally, consume 2 pounds a day of green leafy vegetables, as smoothies, salads, juices, stir fries, soups and steamed.

Shoot for a minimum of 3-4 cups. At least half should be uncooked for maximum benefit. Drink at least one quart of green smoothie, ideally 2 quarts.

Enjoy kale, spinach, parsley, cilantro, collard greens, swiss chard, arugula, endive, bok choy, dandelion greens, romaine or other dark lettuce, beet greens, turnip greens, mustard greens, beet greens in salads, smoothies and blended soups. Check out “Greens, Your Key to Vibrant Health” at www.GreenFoodMagic.com for a complete list of greens, their nutrition content and recipes for delicious ways to prepare them.

Crucificerous Vegetables: These are high in cancer fighting isoflavones and antioxidants. Cruciferous vegetables provide support for liver detoxification and have been shown to be helpful in prevention cancer. These can be eaten raw or cooked, although some people don’t digest them as well raw. The cruciferous vegetables, also called brassicas, promote estrogen balance towards the protective estrogen, estriol, and away from the proliferative forms of estrogen, the ones that promote cancer. The more cruciferous vegetables you consume, the better your protection against cancer and the stronger your detoxification mechanisms. Ideally, consume 3-4 cups of cruciferous vegetables daily, and no less than 2 cups. Cruciferous vegetables include cabbage, cauliflower, broccoli, kale, Brussels sprouts, rutabaga and mustard greens. There are special techniques for making raw cruciferous more digestible described in my e-book “Greens,

Your Key to Vibrant Health” available at www.GreenFoodMagic.com

Sea vegetables: These foods in this category are very high in minerals. They are the best dietary source of iodine, as our soils are largely deficient in iodine. They are also high in minerals like calcium, iron, magnesium, zinc and sodium. Because they are so concentrated, especially in sodium, we recommend that you eat between 1 and 2 ounces a week, or roughly 5-10 grams per day. Enjoy any of the following: Nori - 1-2 sheets, kelp - a few pieces, arame, hijiki, sea palm - 1/2 cup, in salads, kombu – powdered and added to soups, smoothies and salads or a slice in a cooked soup or bean dish. Recipes, photos and nutrient tables for sea vegetables are in my “Greens from the Sea” e-book, available at http://drritamarie.com/green


Beta Carotene and Vitamin C Rich Vegetables: These include carrots, red, orange and yellow bell peppers, squashes and tomatoes. Include 1 cup or more of these daily to benefit from their rich anti-oxidant content.

Sulfur-Rich Foods: These foods provide sulfur, which is an important nutrient for detoxification. In addition to the cruciferous vegetable, sulfur rich foods are garlic, onions and daikon radish. Include 1-2 servings of these regularly to support detoxification and to fight infection.

Sprouts: These are high in easy to absorb amino acids and loaded with chlorophyll. Include a cup or two each daily, in your smoothies and soups, juiced or on your salads. Good choices are sunflower greens, alfalfa, broccoli, fenugreek, clover and mung bean sprouts.

Natural anti-inflammatory and immune system boosters: Include some or all of the following herbs and spices: ginger, turmeric, basil, oregano, thyme, rosemary, cilantro. Add to smoothies and soups, blend or chop into salad dressings, or add to salads and vegetable dishes.

Blood sugar regulating spices: These include cinnamon, cardamom and nutmeg.

Include these daily if blood sugar regulation is an issue for you.

Rainbow of Vegetables: To ensure that you get a wide variety of nutrients daily, consume the rainbow. Eat a large bowl of brightly colored mixed vegetables that may include mixed baby greens, romaine, leaf lettuce, or spinach along with your favorite combinations - snap peas, snow peas, grated carrots, radishes, daikon and beets, sprouts, red bell peppers, zucchini, green beans wild greens fresh picked from your lawn, and any others you choose. The vegetables can be raw or lightly steamed if you prefer. You can add lemon juice, herbs, spices, and a sprinkling of ground nuts or seeds. Dress with a simple salad dressing from blended vegetables, herbs and nuts, seeds or avocado. For excellent recipes, try http://www.drritamarie.com/go/SaladDressing

Fresh Fruit: To get a wide array of vitamins and antioxidants, eat a large fruit salad filled with rainbow colored fruits. Add chopped celery and romaine lettuce to slow down the sugar absorption. To slow the sugar absorption and make the fruits fill you for longer you can also add grated seeds or nuts, or a sauce made with a combination of blended fruits, greens, soaked dates, avocado, coconut, nuts and seeds, if your digestion is comfortable with the combination of fruits and nuts. Sprinkle with raisins or goji berries for variety if you’d like.



Essential Fatty Acid Rich Foods: Each day, be sure to choose at least one of the essential acid rich foods: flax seeds, pumpkin seeds, hemp seeds, chia seeds. Other good sources are purslane (1/2 cup) and brown varieties of blue green algae (1-2 tablespoons).

Probiotic and prebiotic containing foods: daily servings of any of the following are important for maintaining proper ecology of the intestinal track. Recipes are in the 6 Week Detox Roadmap for Leaky Gut Repair Phase.

Z Fresh raw cultured vegetables or sauerkraut – 1/2 cup

Z Miso – 1 tablespoon – added to soups, (at the end, do not cook) or to salad dressings

Z Homemade seed yogurt

Z Coconut Kefir

Z Rejuvelac – fermented beverage made from sprouted grain

Z Jerusalem artichokes and chicory- grated into salads (this is a prebiotic and helps feed your hungry good gut flora)

On days when it’s not feasible to eat probiotic foods, capsules or powdered probiotics from a reputable source can be used instead. These must be kept refrigerated. A minimum of 7 billion organisms per day is recommended for maintenance. Up to 30 billion organisms a day, or even more, may be necessary, as indicated by health history and medications.

Optional Extras If you’re underweight or very active and need additional calories, or still hungry after you’ve consumed all the foods listed above, choose from the list below.

Fat Rich Foods: The amount of these foods needed, will vary depending on your weight, activity level, and health status. These include raw nuts and seeds, avocado, coconut and olives. Whole foods are preferred over oils, but small amounts of olive and coconut oil are fine, unless excess weight is an issue or you are at high risk for cardiovascular disease. These foods can be added to salads, soups, smoothies or dehydrated crackers. With the exception of olive and coconut oils, these foods should always be eaten in their raw, unheated state. Recommended daily quantity: 1-4 tablespoons of nuts or seeds, or 1/2 to 1 avocado.



Root vegetables, squashes and tubers: These include sweet potatoes, winter squash, white and yellow potatoes, rutabagas and turnips. They are filling and provide extra calories for those who are underweight or very active, and can be eaten when you’ve eaten all the foods recommended in the previous section and you’re still hungry.

Legumes: sprouted raw or sprouted then cooked in water with vegetables added.

Best choices include lentils, peas, garbanzos, mung and adzuki beans. Avoid peanuts and minimize processed soy products. Legumes are optional, but are nice additions a few times a week if you feel the need for denser foods but don’t want to eat a lot of fat. Recommended quantity – a cup or two a few times a week.

Non-gluten Grains: These are good choices for underweight people and those with high caloric needs who don’t do well with larger quantities of fat or fruit for calories. These can be eaten sprouted (preferred) or cooked in water. Best choices are quinoa, millet, buckwheat, amaranth and teff. For optimal health, avoid gluten grains such as wheat, barley, rye, spelt and kamut. Serving size - a cup or two a few times a week.



daily diet checklist

Food Quantity

Water 1/2 your body weight in fluid ounces or more, depending on your activity level, degree of toxicity, and amount of high water content foods you consume.

Green Smoothie

Drink at least 1 quart a day, preferably 64 ounces

Dark Green Leafy Vegetables

Ideal: 2 pounds a day. Minimum: 3-4 cups. At least half should be uncooked for maximum benefit.

Cruciferous Vegetable

Ideal: 3-4 cups daily. Minimum 1-2 cups

Sea Vegetables

1-2 teaspoons per day or 1-2 ounces a week

Rainbow Vegetable Salad

1 large bowl of brightly colored mixed greens, oranges, reds, yellows. Use lots of green leafy vegetables like romaine, salad mix, other lettuces or spinach, along with sprouts - whatever is in season. Top with colorful vegetables, this can be lightly steamed or raw.

Beta Carotene and Vitamin C Rich Vegetables

Carrots, red, orange and yellow bell peppers, squashes and tomatoes. 1-2 cups

Sulfur-Rich Foods

Garlic, onions and daikon radish. 1-2 servings

Sprouts Sunflower greens, alfalfa, broccoli, fenugreek, clover and mung bean sprouts – 1 cup per day


daily diet checklist

Food Quantity

Blood Sugar Regulators

Cinnamon, cardamom and nutmeg. 1/4 – 1 teaspoon

Fresh Fruit Large bowl of rainbow colored fruits or several whole fruits. Eat with greens to balance blood sugar.

Essential Fatty Acid Rich Foods

1/2 your body weight in fluid ounces or more, depending on your activity level, degree of toxicity, and amount of high water content foods you consume.

Probiotic and Prebiotic Containing Foods

Sauerkraut, kim chee ‖ cup, miso – 2-3 tablespoons, seed yogurt, coconut kefir or rejuvalec – 1-2 cups or a supplement with a minimum of 7 billion organisms per day. Prebiotic foods, like Jerusalem artichoke and chicory can be helpful too.

Healthy Fat Rich Foods

Raw nuts and seeds, avocado, coconut and olives - 1-4 tablespoons

Root Vegetables, squashes tubers

Finely grated in salads or steamed- sweet potatoes, winter squash, pumpkin, rutabaga, turnips.

Legumes Sprouted raw or sprouted and cooked in water with vegetables added. 1-2 cups – lentils, mung beans, adzuki beans are most digestible and alkaline.

Non-Gluten Grains

Sprouted or cooked - quinoa, millet, buckwheat, amaranth and teff - 1-2 cups


Documents

6-week deep tissue detox getting started guide€¦ · 6-week deep tissue detox getting started guide We’re pleased and excited to have you with us. You’re about to take an amazing