NEW LEAF-Mindful Cleanse-PHASE-1 : simplebooklet.com

21-Day

Mindful

Cleanse

NEW LEAF Wellness Therapy

Erin Joy Cummings, NTP & ACEc-PT

www.newleafwellnesstherapy.com

PHASE

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

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

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.

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

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?

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, energy… it 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.

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.

Phase 1:

DAYS

1-7

PORTION TIPS:

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

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

Phase 1:

DAYS

1-7

SNACK OPTIONS:

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

Phase 1:

DAYS

1-7

DINNER OPTIONS:

SALMON & SALAD:

3-4 oz. Grilled Salmon

Lemon Butter/Ghee

Organic mixed greens

EV Olive Oil Balsamic Dressing

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

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:

Shopper’s 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.

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: