SPRING DETOX Quick Guide

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SPRING DETOX Quick Guide

© 2017 Axios Therapeutics

FOOD DIARY “The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore, founder of the Hippocrates Health Institute During this program, you will discover what food fuels your body and what food depletes your energy. Just because a food is healthy does not mean it is healthy for you. I suggest tracking your meals from the beginning of the program, even during Phase 1 If you have a reaction to a food, you can remove the food from your diet for 7 days and then reintroduce. If you still have a reaction, then remove that food for 3 months. Some symptoms may include: 

Digestive imbalances

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Headaches or neck pain

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Sinus issues or congestion

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Energy levels changing

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Skin color changing or skin rashes

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Interrupted sleep, inability to stay asleep

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Joint pain, inflammation, or swelling in the fingers

Once you have a reaction to the food, write the food in a journal and document what foods cause imbalances in your body.

© 2017 Axios Therapeutics

Some of my clients have reactions to nuts, but once they are soaked, they do not have digestive issues while others cannot eat them at all. The same applies to beans, grains or some of the more common foods like shellfish or eggs. Take a deep breath. This program is NOT about deprivation. This program is about helping you to listen to your bodies signals.

HERE ARE TIPS TO GET YOU STARTED: PHYSICAL symptoms are bodily sensations. 1. CLUES FOR IMBALANCE: headaches, stomach pain, muscle cramps, coughing, fatigue, insomnia, restlessness, shakiness, muscle weakness, poor concentration, pallor. 2. CLUES FOR BALANCE: bright eyes, hunger, stamina, natural deep breathing, high energy, restful sleep, focus, alertness, strength, good attention span, good color. EMOTIONAL symptoms may be a little harder to notice. 1. CLUES FOR IMBALANCE: anxious, bored, scared, mad, sad, depressed, scattered, restless, irritable, agitated, hyper. 2. CLUES FOR BALANCE: confident, excited, energized, humorous, happy, interested, focused, calm, relaxed, easygoing, patient

Adapted from Potatoes Not Prozac, by Kathleen DesMaisons, PhD

© 2017 Axios Therapeutics

FOOD DIARY WHEN

FOOD

HUNGER LEVEL

SITUATION

COMMENTS

(date, time)

(preparation, how much)

(0-5)

(place, activity)

(emotional, physical, mood)

PRE-BREAKFAST

BREAKFAST

A.M. SNACK(S)

LUNCH

P.M. SNACK(S)

DINNER

EVENING SNACK(S)

© 2009 Integrative Nutrition 12/09

© 2017 Axios Therapeutics

YOUR CLEAN EATING PROGRAM *this schedule is duplicated in the Resource Guide, as well, solely for the purpose of reinforcement

Your program is divided into three phases. Here is a brief introduction to the phases, and we’ll go into more detail in each individual section.

Phase 1: The Pre-Clean Eating/Prep Phase

5-Day Detox Challenge

During this phase, you’ll prepare your body for a successful cleanse and begin eliminating foods on the Do Not Eat list. There are no meals for this phase, but you’re encouraged to choose meals from your Recipe Guide.

Phase 2: The Clean Eating Phase

(days 1-7)

During this phase, you’ll begin cleansing your body by following the Suggested Meals outlined for you. You will not consume foods or drinks on the Do Not Eat list. Note: This program includes seasonal beans and seasonal pseudo-grains. If you wish to eliminate the beans or grains, I suggest exchanging for another meal or making a clean meal such as a raw salad, with a choice of protein and healthy fat.

Phase 3: The Transition phase

(days 8-14)

During this phase, you’ll reintroduce common high-allergenic foods and pay close attention to your body for symptoms that may signal an allergic reaction or food sensitivity. You’ll follow the Suggested Meals outlined for you and eat from the Do Eat list, except for foods on the Do Not Eat list that will be reintroduced.

DAILY SCHEDULE

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This is a sample daily schedule I recommend following throughout this program: UPON RISING: Drink Lemon Water Elixir (see Recipe Guide) Do tongue scraping Dry skin brush before showering (optional) Do contrast showering Take a probiotic 45 minutes after the Lemon Water Elixir BREAKFAST: Drink a cup of green tea or caffeine free tea such as dandelion. Eat breakfast MID-MORNING: Eat snack of your choice LUNCH: Eat lunch AFTERNOON: Drink the Cranberry Cleanser (see Recipe Guide) Eat snack of your choice Write in your food diary DINNER: Eat dinner MID-EVENING: Do a castor oil pack or Epsom salt bath three times this week BEFORE BED: Write in your food diary

© 2017 Axios Therapeutics

PLEASE NOTE: There are clean eating support tools noted in your protocol; however, you may add any additional clean eating support tools as desired, such as oil pulling, colonic, sauna, rebounding or a juice cleanse.

Be sure to hydrate your body when you add additional support tools to flush out toxins.

SUGGESTED MEALS & SHOPPING LIST Here are the simple ways to make sure your program is a home run: 1. You can add clean sources of protein to each meal. A list of clean sources of protein, vegetarian and non-vegetarian, are listed in the Guide. 2. I have created a sample 14-day plan with meals for Phase 2 and Phase 3. If you need to exchange a meal due to an allergy or preference, refer to your Recipe Guide for suitable swaps. 3. I have repeated meals in the sample plan to allow you to do batch cooking, as well as to make shopping and preparing a bit easier during your program. 4. Pay close attention to the NEW foods you add back in during Phase 3, which begins on day 8. 5. If you are still hungry, add soup, salad, or an extra bowl of vegetables to any entrée and remember, you can add protein to any meal. Refer to your Guide for more information about clean protein options. 6. Keep in mind that any extra soups, salads, and sweet potatoes are NOT included in your shopping lists. If you plan to include them, you’ll need to add them to your list. For example, if you see “and

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1/2 sweet potato” or “and a small salad” with a recipe, those are not included in your shopping list as they are optional. Dressings, snacks, protein balls, dips, and drinks are not included in your sample meal plan or shopping list. Please add 1-2 snacks per day in

between meals, if needed, or have a green juice or cup of tea.

DAY

BREAKFAST

LUNCH

DINNER

1

Green Love Smoothie

Strawberry Basil Salad in a Jar

Roasted Veggies with Spring Greens

2

Cacao Smoothie

Spinach Salad with Peas

Roasted Cauliflower with pesto and Quinoa

3

Beauty Smoothie

Jicama Clementine Salad

Roasted Asparagus with Curried Lentils

4

Berry Smoothie

Raw Spring Rolls

Easy Stir Fry with Millet

5

Hot Quinoa Bowl

Creamy Orange Avocado Kale Salad

Creamy Orange Spinach Sautee with Quinoa

6

Kale Smoothie

Strawberry Basil Salad in a Jar

Vegetable Chowder with Spinach Salad and Peas

7

Creamsicle Smoothie

Raw Spring Rolls

Roasted Veggies with Spring Greens

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SHOPPING LIST PHASE 2 DAYS 1-7

FRUITS Frozen Berries – 2 cups

Oranges – 4

Lemons – 7

Clementine’s – 2

Strawberries – 2 cups

Blueberries – 1 cup

Bananas – 3

VEGETABLES Spinach – 1 pound + 6 cups

Sweet Peas – 1 cup

Avocados – 8

Scallions – 11

Red onion – ½ cup

Cucumber – 1

Mixed Greens – 17 cups

Cauliflower, head – 1

Asparagus – 3 pounds

Romaine – 1 cup

Sugar snap peas – 2 cups

Kale – 1 bunch + 3 cups

Onions – 7

Jicama – ½ pound

Carrots – 7

Collard, leaves – 4

Baby spinach – 8 cups

Purple cabbage – 2 cups

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Broccoli – 1 head + 2 cups

Peas, frozen – 2 cups

Fennel bulb – 1

Sweet peas, frozen – 1 cup

NUTS & SEEDS Hemp seeds

Sesame seeds

Pumpkin seeds

Millet

Quinoa

Flax seeds

Brown lentils

CLEAN PROTEIN Add sources of clean protein as desired. See your Guide for more information.

CONDIMENTS/ MISCELLANEOUS Extra virgin olive oil Coconut Oil Raw cacao Tahini Sesame oil Vegetable broth – 4 cups Vegetable stock – 5 cups

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BEVERAGES Dairy-free milk – 9 ¾ cups Coconut milk – 1 cup Coconut milk, unsweetened – (1) 13.5-ounce can

HERBS/SPICES Cinnamon powder

Garlic powder

Garlic – 2 bulbs + 13 cloves

Cilantro

Oregano

Mint

Sea salt

Ginger powder

Black Pepper

Curry powder

Basil

Ginger

Dill

Vegetable Seasoning

Parsley

Vanilla extract

© 2017 Axios Therapeutics

Dressings, snacks, protein balls, dips, and drinks are not included in your sample meal plan or shopping list. Please add 1-2 snacks per day in between meals, if needed, or have a green juice or cup of tea.

DAY

BREAKFAST

LUNCH

DINNER

8

Strawberry Banana Yogurt Parfait

Strawberry Basil Salad in a Jar

Roasted Asparagus with Curried Lentils

9

Crazy Smoothie

Spinach salad with peas and feta cheese

Simple Veggie Quinoa Soup

10

Ezekiel Toast with Avocado

Raw Spring Rolls

Roasted Cauliflower with Pesto and Quinoa

11

Chia Seed Pudding Pasta Salad Bowl Easy Stir Fry with Millet

12

Scrambled Eggs with Detox Pesto

Creamy Orange Avocado Kale Salad

13

Whole Wheat Pancakes

Raw zucchini soup and jicama Spring Vegetables with Pesto Soup Clementine Salad

14

Kale Smoothie

Walnut and Grapefruit Salad

© 2017 Axios Therapeutics

Creamy Orange Spinach Sautee with Quinoa

Roasted Veggies with Spring Greens

SHOPPING LIST PHASE 3 DAYS 8-14 (TRANSITION) FRUITS Banana – 1

Orange – 2

Strawberries – 2 cups

Clementine’s – 2

Lemons – 8

Grapefruit - 1

Frozen berries – 2 cups

VEGETABLES Red onion – ¼ cup

Yellow squash – 1

Mixed greens – 14 cups

Kidney beans – (1) 15-ounce can

Avocados – 7 ½ + 1 slice

Collard, leaves – 2

Asparagus – 3 pounds

Purple cabbage – 1 cup

Onions – 7

Cauliflower, head – 1

Carrots – 8

Green peas – 3 cup

Kale – 2 bunches + 4 cups

Broccoli – 2 cups

Baby spinach – 4 cups

Spinach – 1 pound

Sweet peas, frozen – 1 cup

Jicama – ½ pound

Scallions – 7

Celery, stalks – 3

Cucumber – 1

Dandelion, leaves – 4

Zucchini – 2

Sugar snap peas – 1 cup

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NUTS & SEEDS Sunflower seeds

Pumpkin seeds

Hemp seeds

Chia seeds

Brown lentils

Sesame seeds

Flax seeds

Millet

Quinoa

Walnuts, raw and unsalted – ½ cup

CLEAN PROTEIN Add sources of clean protein as desired. See your Guide for more information.

CONDIMENTS/ MISCELLANEOUS Shredded coconut Vanilla Greek yogurt – 1 cup

Feta cheese – ¼ cup

Coconut flakes – ¼ cup, dried

Ezekiel toast – 2 slices

Extra virgin olive oil

Whole wheat pasta – 2 cups

Coconut oil

Sesame oil

Vegetable stock – (2) 32-ounce boxes + 3 cups

Eggs – 3

Vegetable broth – 4 cups

Whole wheat flour – 1 ½ cups Baking powder

BEVERAGES Dairy-free milk – 5 ½ cups Coconut milk – 1 cup

© 2017 Axios Therapeutics

HERBS/SPICES Oregano

Ginger

Garlic – 1 bulb + 11 cloves

Garlic powder

Sea salt

Cilantro

Black pepper

Parsley

Basil

Mint

Curry powder

Vanilla extract

Dill

Maple syrup

Parsley

Honey

Italian seasoning Ginger powder

WHAT TO EXPECT WHEN DETOXING Do not think of your detox as purely physical. Detox can be an emotional roller coaster ride as well. While a detox is an amazing opportunity to refresh, and reset your body, it can also bring up emotions that have been dormant or ignored. As you begin to cleanse the organs in your body, your cells release not only toxins, but emotions as well. Journal Exercise: Journal about the feelings you experience during this detox. It is common to feel sadness, anger and resentment. Every morning write down your intention for the day and every evening reflect on your emotions. This record will be a great tool for you moving forward post-detox.

© 2017 Axios Therapeutics

COMMON QUESTIONS 1. Can I exchange the meals on a specific day for another recipe in the Recipe Guide? Yes, you can refer to your Recipe Guide and exchange meals. You do not have to stick to the exact menu in the Detox section, but make sure you are exchanging meals that are equals, for example a Lunch for a Lunch and a Dinner for a Dinner. 2. I have a headache. Am I doing something wrong? No, you are not doing anything wrong. Headaches, muscle cramps feelings of nausea, tiredness and/or emotional swings, are all common effects of a detox. This is the release of toxins from your body. Ensure you are drinking plenty of water; add in some lemon and lime juice to improve liver functions. Remember that these symptoms are part of the process and they are temporary. Stay focused on your Personal Goal. I often recommend clients take a BComplex & Vitamin C Supplements during Stage 1. Use good brands like Jarrow, Metagenics, Thorne, Garden of Life, Pure Encapsulations. 3. I am nursing. Can I still follow the detox? Yes, but make sure you are eating an additional 3-4 ounces of highquality protein (animal or plant based) at Breakfast, Lunch and Dinner. 4. I have a party to attend, what do I eat? Simple and clean eating is what this detox is all about. Try and opt for a simple and clean choice like a healthy salad with lemon and olive oil and include 3 ounces of high quality protein or avocado. 5. Can I still workout? Yes, you can still workout if you have the energy. Some people detox and have endless energy. I call this the detox high. Others detox and do not feel as energized. Since detox can cause some dehydration, simply make sure you are drinking enough water.

© 2017 Axios Therapeutics These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.