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21-Day
Mindful
Cleanse
NEW LEAF Wellness Therapy
Erin Joy Cummings, NTP & ACEc-PT
www.newleafwellnesstherapy.com
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
1
PHASE
1
meet
Erin
joy
Nutritional
Therapy
Practitioner
ERIN JOY CUMMINGS, NTP & ACEc-PT
As a Nutritional Therapy Practitioner & an ACE-certified Personal Trainer
(American Council on Exercise), Erin always finds a way to diversify her training
& coaching so it fits the individual, and finds fulfillment in encouraging &
inspiring others to reach their goals. Often, a major overlooked issue lies in
proper absorption & break-down of nutrients in our bodies. It is important to
work from the inside out, addressing foundational deficiencies the body may
have, and then build upon that foundation toward optimal health & wellness.
Setting goals can challenge and inspire you to discover what you’re capable
of. Goals can only be achieved through hard-work, consistency, and
accountability. We all benefit from a coach. Erin holds a BA from Oregon
State (2004), and is a certified NTP through the Nutritional Therapy
Association. Erin has been working in the health & fitness industry since 2004,
from instructing a variety of classes (Cycling, Yoga, Cardio-kickboxing, Sports
Conditioning, Specialized Group Training), and working one on one with
individuals of all ages (rehab, sports performance, general health and weight
loss).
Erin believes that having the opportunity to be continually active and healthy
throughout life is an incredible gift and privilege that should not be passed up-
no matter what age or season of life. Connection with others and
encouragement is where we find motivation to pursue our best, and learning
how to be better in tune with our bodies allows us the opportunity to find
optimal health in body, mind, & spirit.
Photographer: Else Kerkmann
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
2
Phase 1:
Get
Started
Why 21 Days?
Believe it or not, we regenerate a new gut lining & new
taste buds every 21 days. That means we have the ability
to see a significant amount of healing in just 3 weeks.
Importance of Gentle Cleansing
Our bodies are designed to constantly be detoxing,
however, with additional stress & toxins over the years,
our digestive organs get overworked and often need
additional therapeutic support to breakdown, absorb,
and filter what’s coming in and leaving our bodies. It is
important to not only consult your physician before
moving forward in a detox cleanse, but also to make sure
all elimination pathways are clear. Please consult your
Nutritional Therapy Practitioner if you currently have any
of the following issues:
q Constipation or sinus congestion
q If you sweat minimally
q Had any organs surgically removed
q Autoimmune Disease or Physical Trauma
q Amalgam fillings or root canals
q GI issues (GERD, SIBO, Candida, etc.)
q Taking any prescription drugs
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
The statements made here are not intended to diagnose,
treat, cure or prevent any disease. Please consult with your
doctor or primary care physician before making changes to
your diet.
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Optimal
Health
! Today, more than 95% of all
chronic disease is caused by food
choice, toxic food ingredients,
nutritional deficiencies and lack of
physical exercise.”
! -Mike Adams
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
4
Phase 1:
DAYS
1-7
GENTLE PREPARATION:
This first phase is about gently preparing the body for
a deeper detoxification, by giving the body’s system a
break from common inflammatory foods, while
increasing hydration, vitamin & minerals, to begin to
flush toxins out. As toxins begin leaving the body, it is
common to experience “die-off” symptoms:
headaches, digestion shifts, decrease in energy &
mood, etc. Here are ways to minimize these:
HYDRATION:
Drink ½ your body weight in ounces, daily.
Example: 150lb. Person Drink: 75oz./day
SEA SALT: add a pinch to your water bottle (1-
3x/day) to add electrolytes. Sea salt contains up to 92
essential trace minerals which will actually help your
body hydrate and flush toxins. This also helps
decrease cramps, and the magnesium helps relax
muscles. This is why Epsom Salt Baths are helpful.
EXERCISE/ MOVEMENT:
It is important to note that despite the fact that often
most individuals assume exercise is how our body
loses weight, this is a major misunderstanding. 80% is
how we are nourishing our bodies, 10% genetics, &
ONLY 10% exercise. During a Detoxification or
Cleanse, the goal is to minimize the amount of stress
placed on the body & its systems. Exercise is actually
another form of stress on the body! This means listen
to how your body wants to move & do it gently &
mindfully. What if you simply asked your body how it
wants to move, rather than how it should move?
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
5
Phase 1:
DAYS
1-7
EAT
like you love yourself.
MOVE
like you love yourself.
SPEAK
like you love yourself.
LIVE
like you
LOVE YOURSELF
.
MINDFULLY NOURISHING YOURSELF:
This is an interesting thing to consider. Nourishment
goes beyond simply choosing specific foods or drink
to put in our bodies. In moving forward with a mindful
approach, this Cleanse is designed to bring in
awareness of just how we choose to nourish
ourselves: food, drink, movement, relationships,
entertainment, attitude, energyit all effects us
physically, emotionally, mentally & spiritually.
Consider how you might view this cleansing process
as a way of working with your body, rather than
against it. Can you be filled with gratitude toward
what you get to savor, versus a focus on what you
cannot have? Perhaps you choose to keep certain
things in because they actually bring you JOY?
Perhaps you decide to give your body a rest from
something you are recognizing as currently unhealthy
in order to find more balance with it later?
THE ANTI-INFLAMMATORY DIET:
Remember, these are suggestions of what tend to be
the most common foods to cause inflammation. The
focus is to consider putting REAL & AUTHENTIC
things into out bodies, which means a focus on
organic, pasture-raised, wild-caught, & grass-fed.
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
6
Phase 1:
DAYS
1-7
Top INFLAMMATORY FOODS to LIMIT:
(Mindfully Choose 3+ for Phase 1).
q GLUTEN (including wheat, rye, oats, & barley
found in breads, pasta, & other refined flour
products.)
q ALCOHOL & Fruit Drinks
q Limit CAFFEINE (coffee, black tea, soda)
q SOY (tend to be often GMO & increase estrogen)
q Processed MEATS (pork, bacon, sausage, etc.)
q Processed DAIRY (milk, yogurt, cheese, dressings)
q Refined/Processed FATS & OILS (margarine,
shortening, peanut oil, canola & vegetable oil)
q Refined/Processed SUGAR (candy, junk food)
**AUTOIMMUNE or GI Distress LIMIT:
q GRAINS
q LEGUMES/ BEANS
q NIGHTSHADES (tomato, potato, spicy peppers
,
bell peppers, eggplant)
q NUTS
q SEEDS
q EGGS
**If you have chronic pain and/or take prescription
medication (or NSAIDs like Advil, Ibuprofen, Aleve,
etc.), you may want to consider giving your body a
break from these additional foods listed above to see if
they help reduce inflammatory symptoms. Typically if
we have a “gut instinct” about something on this list,
our bodies are often correct! These may also be
considered in Phase 2. Choose as you are ready.
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
7
Phase 1:
DAYS
1-7
PORTION TIPS:
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
8
MENU PLANNING:
Meal Planning Guide & Tips
Food Guide & Plate Building
What about GLUTEN?
Be CURIOUS
about your RESISTANCE
**This is about moving forward with a curiosity to what
your body is trying to tell you. What do you have to lose
in simply just offering your body more SPACE
When we often take time to take a break from
something, we find more clarity, and then become more
sensitive to its effects.
Phase 1:
DAYS
1-7
BREAKFAST OPTIONS:
SUNNY EGGS:
2 Eggs
¼ avocado
Arugula, Kale/Spinach
1 slice Gluten-free Toast
(or ½ sweet potato)
Ghee
**DETOX DRINK?
A.M. SMOOTHIE:
½ cup Nut Milk
½ Banana
½ c. Berries
1 c. Spinach
2 scoops Collagen
3 Tbsp. Flax
2 tsp. Honey?
OVERNIGHT OATS:
½ c. soaked oats
1 scoop Collagen
2-3 Tbsp. Nuts
**Additional Options:
-cinnamon
-shredded coconut
-berries
-coconut palm sugar
COFFEE or TEA:
+ 1 scoop Collagen
+ Coconut milk/cream
+ 1 tsp. Ghee
+ 1 tsp. Coconut oil
+ Raw honey
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
9
Phase 1:
DAYS
1-7
LUNCH OPTIONS:
SALAD:
Organic mixed greens
3-4 oz. Chicken, Turkey, Ahi
¼ Avocado, seeds, nuts
EV Olive Oil Balsamic Dressing
BUDDAH BOWL:
½ c. rice or quinoa
½ c. roasted chickpeas
2 oz. protein (or Collagen)
Mixed Greens, Spinach
Shredded radish & carrots
green onion
Diced roasted sweet potato
Avocado EVOO Dressing
Cilantro
LETTUCE OR
COCONUT WRAPS:
3-4 oz. Chicken, Turkey,
Beef, Fish
Taco Seasoning
Shredded lettuce
Shredded cabbage
Onion
Salsa
Cilantro
Raw Goat Cheddar
PALEO
LETTUCE WRAPS
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
10
Phase 1:
DAYS
1-7
SNACK OPTIONS:
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
P. M . CHOC. SMOOTHIE:
8-oz. coconut water
(hemp, almond, nut milk?)
1-2 scoop Collagen
1/2 frozen banana
1 Majool date (optional)
1 Tbsp. organic cocoa
powder
1 Tbsp. organic coco nibs
1 Tbsp. flaxseed
1 Tbsp. organic Tahini (or
nut butter)
1/4 tsp. sea salt
**Collagen RECIPES
EASY GRABS:
(& Drink Tea + Collagen)
o Lara’ Bars, Rx Bars, etc.
o Epic Jerky
o ½ Apple + 2 Tbsp. Nut
Butter
o 15-20 Nuts
o Veggies + 1/3 c.
Guacamole or Hummus
o Gluten-Free Crackers +
Tuna Fish (Paleo Mayo)
o Lettuce Turkey Wraps
o Nori & Nut Butter
o 1-2 Hard Boiled Eggs +
Veggies
o Soup + 1 scoop Collagen
o Celery, Nut Butter &
raisins
o Salad + Protein + Fat
o Coconut Chia Pudding
Paleo Plan SNACKS
11
Phase 1:
DAYS
1-7
DINNER OPTIONS:
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
SALMON & SALAD:
3-4 oz. Grilled Salmon
Lemon Butter/Ghee
Organic mixed greens
EV Olive Oil Balsamic Dressing
12
MAIN DISHES:
CITRUS GRILLED CHICKEN
Ground BUFFALO Taco
Salad
SAVORY Sage & Jalapeño
MEATBALLS
SIDES:
TURMERIC ROASTED
CAULIFLOWER
ROASTED CARROTS with
Carrot Top Pesto
ASPARAGUS with
Mustard Vinaigrette
Marinated Veggies
Kabobs
*BONE BROTH
RECIPE + video
Clean Eating Guide-WOMEN
LOW G.I. VEGETABLES
Glycemic Index & Glycemic Load = “0” (Eat up!)
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HEALTHY BLOOD SUGAR Regulation
Is about balancing your macronutrients.
Choose healthy PROTEIN, FAT, & CARBOHYDRATES
(mostly veggies) at every meal.
*TIP: Try to eat every 3-4 hrs. to regulate blood sugar.
What should a balanced plate look like? SHOW ME
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
13
SHOW ME
Phase 1:
Helpful
TIPS &
SUCH
! Cleanse-worthy RECIPES:
! Paleo Plan
! Against All Grain
! Wellness Mamma
! MEAL PLANS & SHOPPING LISTS:
! Real Plans (All Special Diets)
! Whole30
! 21-Day Sugar Detox GUIDES
! AUTOIMMUNE RECIPES:
! AIP Lifestyle
! The Autoimmune Cookbook
! Vital Proteins RECIPES for Collagen
! Thrive Market for GROCERY STAPLES
! EWG’s Healthy Living Products & Apps:
! Skin Care Products
RESOURCES & RECIPES:
Shoppers Guide to
Pesti c i des in Pro duce
EWG’s 2017
CUT ALONG LINE
INSTRUCTIONS:
1. CUT ALONG OUTSIDE LINE.
2. FOLD ALONG MIDDLE LINE.
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
14
FOODS
to make it
SIMPLE
! DAIRY ALTERNATIVES:
! Coconut milk (organic, canned)
! Hemp, Macadamia, Cashew, Almond milk
! COFFEE / SODA options:
! Blend 1-2 tsp. coconut oil & ghee + Collagen
! Teeccino Herbal Coffee (+ coconut cream & Collagen)
! Golden Milk: Coconut milk, 1 tsp. ginger & turmeric + Collagen
! Super REBBL Herbs (Maca Mocha, Chia, etc.)
! Kombucha
! DESSERTS/ CHOCOLATE:
! Honey Mama’s CocoNoNut chocolate
! Hail Merry Macaroons or Living Raw Truffles
! Fearless Organic Superchocolate
! GLUTEN-FREE BREADS, NOODLES & CRACKERS:
! Happy Campers, Franz, or Great Harvest Spelt
! Kelp Noodles, Miracle Noodles (Shirataki Konjac plant)
! Back to Nature, Mary’s Crackers
! NATURAL SWEETENERS:
! Raw Honey, Coconut Palm Sugar, Organic Maple Syrup, Stevia in the
Raw, Dates, Fruits
CARBS, CAFFEINE, & SUGAR SWAPS:
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
15