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10-Day
Mindful
DETOX
NEW LEAF Wellness Therapy
Erin Joy Cummings, NTP & ACEc-PT
www.newleafwellnesstherapy.com
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Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
PHASE
2
Phase 2:
10-Day
DETOX
2
DETOXIFICATION: What to expect?
Detoxification is meant to rid the body of excess toxins that have
accumulated. When an overload of toxins begin to move out of the
body, they can create “die-off” symptoms. Often that comes in the
form of lower energy, headaches, achy muscles, skin reactions,
digestion shifts in bowel movements, etc. Please follow the
recommended additions to best support your body. Often things
feel worse before they feel better! These typically last 3-4 days, but
sometimes up to a week.
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, as you may need to stay in Phase-
1 a bit longer:
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.
Phase 2:
10-Day
DETOX
3
GENTLE SUPPORT:
During your 10Day Detoxification period, it is
important that you continue to support the body & listen
to what it needs.
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 way Epsom Salt
Baths are helpful.
GENTLE 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
our nourishing our bodies, 10% genetics, & only 10%
exercise. In a detoxification/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!
During the 10-Day Detox phase, it is recommended that
you limit intense exercise, but find ways to gently move
your body to stimulate the lymph system in helping to rid
the body of toxins:
Yoga Biking Saunas/ Steam Rooms
Walks Swimming Epsom Salt Baths
**Dry Brushing
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
BE
Mindful
I think.
I see.
I speak.
I feel.
I know.
I move.
! The day you decide that you are
more interested in being aware of
your thoughts than you are in the
thoughts themselves- That is the
day you will find your way out.”
! -Michael Singer
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Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
Phase 2:
10-Day
DETOX
5
Top INFLAMMATORY FOODS to AVOID:
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 (AIP) or GI Distress AVOID:
q GRAINS
q LEGUMES/ BEANS
q NIGHTSHADES (tomato, potato, spicy peppers, bell
peppers, eggplant) Often linked to JOINT PAIN.
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!
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
(**These depend on the individual)
Phase 2:
10-Day
DETOX
6
DYSBIOSIS/CANDIDA SPIT TEST:
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
This is a good idea to do BEFORE & AFTER your 10-Day Detox
Phase. This will indicate whether you need to continue to
limit/restrict sugars & continue with your Dysbiosis/Candida
Protocol. It is recommended that you work 1-on-1 with your
Nutritional Therapy Practitioner.
SIBO: Small Intestinal Bacterial Overgrowth
HOW TO TAKE THE SIMPLE TEST
AUTOIMMUNE SYMPTOMS:
Disruption in Hormone Regulation is more & more common, as
well as misunderstood. There are so many variations of
Autoimmune Diseases, (i.e. THYROID DISORDERS) that it can
feel overwhelming to try to test for them or know how to best
support them. The truth is, they ALL start by supporting the GUT
& our foundations of health:
ü DIGESTION (Hypochlorhydria)
ü HYDRATION
ü BLOOD SUGAR REGULATION
ü ESSENTIAL FATTY ACIDS
ü VITAMINS & MINERALS
Phase 2:
10-Day
DETOX
7
DETOXIFICATION SUPPORT:
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
This is a combination of therapeutic-grade support for healthy
digestive function, gastrointestinal health, and metabolic
cleansing. This phase lasts for 10 days or more depending on your
specific toxic burden level.
RECOMMENDED DOSAGE:
1 Complete PACKET w/ each meal. (3 pks./day)
**Or 1-2 pks./ day (15-30 Days)
Bio-Detox Packs™ 30 packets of mixed supplements:
2 tablets of A.D.P® (Anti-Dysbiosis Product)
2 soft gels of Optimal EFAs® (omega 3-6-9)
1 capsule of Bromelain Plus CLA™ (digestive enzyme)
2 Beta-TCP (liver/gallbladder support)
1 Livotrit Plus® (liver support)
1 BioProtect(anti-oxidants)
1 MCS-2(Metabolic Clearing Support)
Phase 2:
10-Day
DETOX
8
THE TRUTH ABOUT FAT:
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
We have been highly influenced by our society & culture that FAT will make us
FAT. This is quite the opposite actually. We need fat to burn fat! It is true that
fats are more caloric-dense than proteins & carbohydrates, however, this is
because FATS are meant to sustain us, provide lasting energy, helping to slow
digestion to better assimilate our nutrients, and FATS TASTE GOOD! But even
more importantly, fats are what are essential to our healing process in fighting
inflammation & supporting healthy brain function, to name a few.
COOKING FATS:
(organic,unrefined,saturated)
Coconut Oil
Butter
Ghee (Clarified Butter)
Grass-fed Lard
Grass-fed Tallow
Organic Red Palm Oil
COLD-PRESSED FATS:
(organic,unsaturated)
Extra Virgin Olive Oil
Sesame Seed Oil
Avocado Oil
Seeds
Nut Oils (walnut, pecan,
macadamia
Flaxseed
Nuts & Nut Butter
**AVOID: Canola, Vegetable, Margarine, Corn, Grapeseed,
Safflower, Sunflower, Rice Bran, Soybean Oil.
Phase 2:
10-Day
DETOX
9
THE TRUTH ABOUT PROTEIN:
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
The typical standard American diet is often too low in protein, too high in
process & refines carbohydrates, and full of unhealthy damaged fats. Proteins
are not only necessary for rebuilding our muscles after exercise, but are the very
building blocks of our cells. Proteins are key for healthy hormones that regulate
metabolism and almost every function in the body. Proteins are also key for
fighting infections (antibodies) & form red blood cells that carry oxygen
(hemoglobin). Our bodies need a consistent amount at each of our meals, and
can’t really process more than 30-40g at a time. QUALITY is the key!
ORGANIC, PASTURE-RAISED, GRASS-FED:
Beef
Bison
Chicken
Lamb
Pork
Elk
WILD, WILD-CAUGHT:
Salmon
Halibut
Shrimp
Oysters
Snapper
Tuna
Sardines
Trout
**AVOID: “Natural,” Nitrates, Vegetarian-Fed, Free-Range
Duck. *Collagen
Turkey *Gelatin
Eggs
Mahi Mahi
Lobster
Scallops
Prawns
Phase 2:
10-Day
DETOX
10
THINK REAL & FULL OF FIBER:
(replacing bread, pasta, & grains)
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
Beets
Carrots
Squash (winter, butternut)
Spaghetti Squash
Pumpkin
Turnips/ Rutabaga
HIGHER STARCHES:
(AVOID w/ disbiosis/ candida)
Cassava
Taro
Plantain (banana)
Yam
Sweet Potato
*Red/White Potato (NS)
EAT UP (LOW G.I.):
Jicama
Kale
Celery
Leeks
Lettuce
Mushrooms
Okra
Onions
Radish
Sauerkraut
Snow peas
Spinach
Sprouts
Sugar snap peas
Water chestnuts
Jicima
Kale
Swiss chard
Zucchini
Artichokes
Asparagus
Green beans
Bok choy
Broccoli
Broccolini
Brussels
sprouts
Cabbage
Cauliflower
Capers
Celery
Collard greens
Cucumber
Endive
Hearts of
Palm
*Potatoes
*Tomatoes *Bell Peppers
*Eggplant *Hot Peppers
NIGHTSHADES:
Phase 2:
10-Day
DETOX
11
THE TRUTH ABOUT SUGAR:
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raw honey
molasses
date sugar
coconut palm sugar
fruit juice
maple syrup (real/organic/grade B is ideal)
cane sugar
green leaf stevia
NON-CHEMICAL SWEETENERS:
Just because it’s “natural,” doesn’t necessarily make it healthy. Balance &
moderation is key. It’s important to note that if you find yourself constantly
craving sugars or processed/refined carbs (which also break down to sugar), this
means the body is in need of regulating its blood sugar by increasing healthy
proteins & healthy fats. With sugar cravings, the body is typically speaking
about specific nutrients it actually needs, so often bringing in therapeutic
supplemental support can be helpful to decrease the cravings.
Aspartame (Equal)
Saccharin
Stevia that is white (Truvia & Sun Crystals)
Sucralose (Splenda)
Tagatose
AVOID THESE:
Phase 2:
10-Day
DETOX
12
BREAKFAST OPTIONS:
SUNNY EGGS:
2 Eggs or Chicken/ Turkey
Sausage (AIP)
¼ avocado
Arugula, Kale/Spinach
1 slice Gluten-free Toast
(or ½ sweet potato)
Ghee or coconut oil
**DETOX DRINK?
A.M. SMOOTHIE:
½ cup Nut Milk
½ Banana
½ c. Berries
1 c. Spinach
2 scoops Collagen
3 Tbsp. Flax (optional)
2 tsp. Honey?
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
AIP BREAKFAST:
Banana-Pumpkin Breakfast
Smoothie Bowl [ Paleo - AIP ]
2 ripe bananas, peeled and sliced
6 tablespoons pumpkin puree
1/2 cup full-fat coconut milk
1 tablespoon gelatin
powder (optional)
1 teaspoon honey (optional)
1/2 teaspoon ground cinnamon
Fresh fruit and toasted coconut
flakes for garnish
Phase 2:
10-Day
DETOX
13
LUNCH OPTIONS:
CHOPPED CABBAGE SALAD:
3 cups shredded chicken
2 cups diced apples
6 cups finely shredded purple
cabbage
1/2 cup packed mint torn into
pieces
5 pieces well cooked AIP
approved crispy bacon
chopped
1/2 cup extra virgin olive oil
pinch salt
1 tbls lemon juice
1/2 avocado
1 tsp lemon zest
LETTUCE OR
COCONUT WRAPS:
3-4 oz. Chicken, Turkey,
Beef, Fish
Taco Seasoning
Shredded lettuce
Shredded cabbage
Onion
Salsa
Cilantro
Raw Goat Cheddar ?
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
**AIP LUNCH-TO-GO
**AIP PREP GUIDE
Phase 2:
10-Day
DETOX
14
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
**AIP SNACK IDEAS:
The Paleo Mom
20 AIP SNACK IDEAS
(& Drink Tea + Collagen)
Paleo Plan SNACKS
No-Bake Coconut
Crispy Treats:
4 Cups shredded coconut,
Toasted
1 Cup coconut oil, Melted
1/3 Cup Maple Syrup or
Honey
1 Teaspoon Vanilla Extract
1/4 Teaspoon Sea Salt
**AIP GRAB-N-GO
Phase 2:
10-Day
DETOX
15
DINNER OPTIONS:
Erin Joy Cummings, NTP 2017 All Rights Reserved. | No Unauthorized Copying, Editing or Distribution
For the Lime Pickled Onions:
1 packed cup / 160 g finely sliced
red onion (about ½ medium
onion)
¼ cup + 2 tbsp / 90 ml fresh lime
juice (from about 3 limes)
¼ tsp sea salt
Optional: ½ tsp oregano
For the Chicken Salsa Verde:
6 oz / 170 g cooked chicken,
shredded or chopped
½ cup / 120 ml nightshade
free Roasted Green Onion Salsa
Verde
Chicken broth, for reheating
Sea salt, to taste
**AIP MENU
PLANNING
For the Tacos:
1 batch of Foolproof
Grain Free Tortillas, or
6 six inch tortillas of
your choice
3 cups / 180 g “coleslaw”
Optional Toppings:
Coconut yogurt "sour
cream"
Sliced avocado
Finely sliced radish
Sliced green onions
Fresh cilantro
CHICKEN SALSA VERDE TACOS: