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Healthy Being Cleanse and Detox Guide Congratulations on starting your cleanse! Healthy Being’s customizable juice, nut milk, and clean eating options enable us to design the right cleanse experience for your body and your goals. Our knowledgeable staff will guide you toward the options best suited to your unique needs. Our juice and raw food cleanse floods your body with nutrients while giving the digestive system a rest, allowing the body to fully process and expel both circulating toxins and those stored in fat and blood cells. From a wide variety of juices and raw entrees to a deep green juice cleanse, Healthy Being cleanses satisfy diverse flavor cravings and nutrition needs while still profoundly detoxifying the body. Why Cleanse? For thousands of years, many different cultures have practiced cleansing rituals for health and ceremony. Modern life is experiencing increased amounts of toxins present in our homes, food, water, even the air we breathe. These toxins can accumulate in our bodies, causing dysfunction and disease. Toxicity manifests in an unfortunate array of health conditions ranging from low energy levels, increased allergies, to memory and mood problems, stomach and digestive distress, even serious and chronic diseases. Cleansing allows our bodies to purge toxicity and allows our digestive systems crucial rest. It takes approximately 18 hours to completely digest and eliminate one meal! Considering most of us eat three meals per day plus snacks, our digestive systems are working almost all the time. When fasting, the body burns stored fat for fuel. Most toxins the body was not able to eliminate at the time of exposure are stored in fatty tissue; they are released when that fat is metabolized, and can then be processed for elimination. Other body tissues are also broken down during a fast, making way for a greater percentage of new tissue to be rebuilt once a fast ends. Fasting literally leads to rejuvenation. It’s time to rest, digest, and heal! Out with the old, in with the new! Copyright 2015 Healthy Being, LLC www.healthybeingjuice.com What are the benefits of cleansing? • Jumpstart weight loss and learn strategies for maintaining healthy weight • Identify food sensitivities • Improve bloating, digestive issues, sleeplessness, anxiety, congestion, fatigue, and low energy • Balance moods and enhance mental clarity • Develop a satisfying relationship to food • Learn to identify pre/post cleanse healthy foods • Enhance connection with self and with others • Connect more deeply to spirit • Confidence • Improved self-‐image • Empowerment • Feelings of lightness, flexibility, freedom When should I cleanse? A multi-‐day cleanse requires time to tune out the stresses and noise of daily life, giving you time to rest and reflect. Scheduling a cleanse while visitors are in town or during a hectic workweek may not allow you to focus on yourself. Choose a time when you can cultivate gentleness and quiet; purely indulge in relaxation and self-‐
care. The time of year can also be an important factor; depending on your habits and cycles, you may want to cleanse with the changing seasons, before or after a big event, or create a monthly cleansing ritual to celebrate and support your body. Can I exercise? Some people do just fine maintaining their normal exercise routine on a short juice cleanse while others feel the need to rest and rejuvenate, allowing the body to fully focus on the detoxification process. Pay attention to what your body needs and honor that. Toning down high intensity exercise in favor of gentle yoga and taking 1-‐2 light walks during the day is recommended. What detox symptoms can I expect? The symptoms you experience will vary each time you cleanse; they depend on your body’s level of toxicity and a host of other factors. Sometimes you will feel only positive symptoms like lightness, happiness, increased connection and confidence. Other times, however, are not all sunshine and rainbows. Common symptoms, which indicate that the body is cleansing itself, include: headache, bad breath, tongue coating, low backache, muscle aches, and fatigue. If you experience any of these symptoms, listen to your body and give it the break it deserves. This may include more sleep, more water, a sweat in hot yoga or sauna, meditation, etc. What if I get hungry? Most people don’t experience lasting hunger on a juice cleanse. You will be consuming 6 bottles per day and lots of water, meeting basic caloric needs and Copyright 2015 Healthy Being, LLC www.healthybeingjuice.com infusing your body with nutrients from more vegetables and fruits you could eat in a day. We recommend eliminating solid foods except for optional raw entrees, and here are a few tips when dealing with hunger: • Try drinking more water or herbal tea, and waiting at least 20 minutes. Normal hunger cravings usually subside within that time. • If hunger cravings don’t subside, eat a few slices of cucumber, green apple, or other low glycemic raw fruit or vegetable. • If you need something warm and/or savory at dinnertime, boil vegetables and herbs in purified water to make a broth. Drain the veggies and consume the clear broth. Healthy Being tip: save the drained veggies for the first days after your cleanse Will I lose weight? Most cleanse participants will shed pounds when they avoid wheat, sugar, unhealthy fats, and foods to which their bodies are sensitive or allergic. Ongoing replacement of unhealthy foods with healthier choices can make this weight loss permanent. Depending on activity levels and calorie consumption, lost tissues will be quickly rebuilt with fresh, new cells when normal eating resumes. How do I handle cravings for my comfort foods? There are many comfort alternatives to food. This cleanse is an opportunity to pamper yourself with good things, including (but certainly not limited to) special candles, saunas, relaxing aromatic baths, calming and nurturing music, good books, massage, spending time in a beautiful place, etc. When you experience a craving, feel into it and ask your body, mind, and spirit what it’s really craving. BEFORE YOUR CLEANSE Preparation for your cleanse is an essential part of the detoxification process. The more prepared your body, the easier and more enjoyable your cleanse. Taking it easy and adopting a clean, whole foods eating plan the days before your cleanse will both extend your body’s detoxification process and ensure you receive the full benefits of your juice cleanse. Preparing your body will affect how you feel and respond during your cleanse, and we want you to feel your very best. Whether you take the time to prepare or not, it’s important not to stress about your cleanse. We all lead busy lives and can’t always control what comes our way. Our bodies and experiences are unique. The cleanse is ultimately about giving your body space to relax and detoxify. Our following suggestions are based on experience and what we’ve found works best. Copyright 2015 Healthy Being, LLC www.healthybeingjuice.com Hydration Hydration is essential before, during, and after your cleanse. Most of us suffer from some degree of dehydration, experiencing dry mouth, dry skin, and occasional irregularity. Following these guidelines will help you stay hydrated and leave you feeling refreshed and rejuvenated. • Start each morning with a cup of herbal tea, or warm water and lemon. • Drink a minimum of two liters filtered water each day. Cleanse tip: fill up a Healthy Being bottle with water as soon as you finish your juice! 4 extra juice bottles of water will meet your daily 2-‐liter goal. • Eliminate caffeinated and diuretic drinks such as coffee, tea, alcohol, and soda. Balance any caffeine consumption with extra water. Cleanse tip: reduce caffeine intake by half each day leading into your cleanse to ease possible symptoms such as headaches. Nutrition The ideal pre-‐cleanse meal plan is based on whole, clean foods and starts three days before your juice cleanse. Ease away from the following products: • meat and poultry • refined starches like bread, white rice, pasta, and all foods containing wheat and gluten • dairy and eggs • sugar • alcohol, nicotine, and other drugs • sushi • caffeine You may have organic, wild fish three days before you start cleansing if total meat elimination is too extreme for your diet. Two days before your cleanse, stick to salads and starchy vegetables like sweet potatoes and carrots. Try to eat mostly soups and steamed or raw veggies the day before your cleanse. Use extra virgin olive oil, coconut oil, herbs, spices, and fresh lemon juice to add flavor to your meals. If you need extra protein, soak almonds or walnuts for 6-‐24 hours and chew them well. Supplement your diet with fatty acids. We recommend soaking chia or flax seeds overnight and eating 2 tbsp. per day, either sprinkled on food or on their own. Your goal is to eat as clean as you can. If you feel like you need animal protein, make sure it is organic fish (cooked), chicken, or turkey. Use fluid milk alternatives such as almond, rice, and oat drinks. Healthy Being tip: avoid preservatives in prepackaged plant milks and make your own! Get started with a Healthy Being nut milk kit. Copyright 2015 Healthy Being, LLC www.healthybeingjuice.com DURING YOUR CLEANSE Your cleanse will be unique depending on the type of cleanse you choose and your specific cleanse goals. Each bottle is ordered and labeled to make cleansing as convenient as possible, freeing you to relax, rejuvenate, and focus on your intentions. By staying connected to our goals, we develop the mind-‐body intuition that allows us to listen to our bodies and do what’s best for them. My intention for this cleanse is _____________________________________________ _______________________________________________________________________
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_______________________________________________________________________ Typical Day for each cleanse: ONE DAY NOURISH DEEP + LEAN RESET Arise & Alkalize Breakfast Mid Day Energize Strengthen Dinner Before Bed MOUNTAIN CLIMBER Detox Water Detox Water Detox Water Detox Water Daily Intention Daily Intention Journal Daily Intention Gingerly Kale Yeah Herbalist Clean Walk Meditation Gentle yoga Walk Wellness Shot Tummy Love Clean Be Calm Nap Gentle yoga Nap Workout Rooted Rooted Hope Rooted Gentle yoga Nap Sweat Gentle yoga n/a n/a n/a Gingerly Nap Thrive Raw Entrée Thrive Raw Entrée Sweat Walk Walk Meditation Turmeric Tonic Goddess Cashew Chai Turmeric Tonic Meditation Soothing music Meditation Journal Copyright 2015 Healthy Being, LLC www.healthybeingjuice.com Support your cleanse experience: • Allow yourself plenty of rest and lighten your schedule as much as possible. Go to bed early and take naps if your schedule permits. Many people find themselves more tired than usual, especially during the first three days. • Take a light walk each day to stimulate your lymphatic and circulatory system. • Continue to hydrate by consuming at least 8 glasses of water in addition to your juices. • Yoga, stretching, massage. • Meditation, intention-‐setting, journaling • Eliminate even more toxins through sweat; relax in a steam or sauna, attend hot yoga. Healthy Being tip: be gentle and listen to your body. Move slowly, tell your yoga teacher you are on a juice cleanse, leave the room if the heat becomes too much. The goal is to feel good! • Use a dry body brush to remove dead cells, rejuvenate the nervous system. • Add 1 tbsp. chia seeds to your morning detox or green juice for energy and essential fatty acids, which aid in toxin elimination. • Epsom salt baths relax the muscles and stimulate the detox process. • Add milk thistle, turmeric or liver supplement to enhance liver cleansing. Healthy Being Tip: Try our E3Live Enzyme Supreme or HealthForce Liver Rescue • Use a tongue scraper morning and evening after brushing teeth. • We recommend colonics or enemas as a gentle and safe way to flush out toxic waste. If you aren’t comfortable with the idea of colonics, try Traditional Medicinals Smooth Move© tea or capsules to aid the elimination process. • Magnesium supplement provides relief for constipation and tight muscles. Copyright 2015 Healthy Being, LLC www.healthybeingjuice.com AFTER YOUR CLEANSE Congratulations, you did it! The days after your cleanse are equally as important as your preparation and juicing days. Your body has just transformed on a cellular level, your digestive system is reset. What changes do you notice compared to before the cleanse? More energy, glowing skin, clear eyes, a new awareness of your body and what it truly needs? It’s time to build healthy new cells and tissues. Healthy Being provides the tools and support to help you stay on this healthier path. The post-‐cleanse transition will solidify the positive changes you have just made and maximize the effects of your cleanse. Unfortunately, indulging in pre-‐cleanse foods right away won’t serve your body or your mind. We recommend you break your cleanse gently, with three small meals (including one liquid meal) the day after your cleanse. Here are some sample meal plans for the first three days post-‐cleanse. Healthy Being tip: preorder your post-‐cleanse meals and juices when you order your cleanse for 10% off. Day 1 • Breakfast: fruit/vegetable smoothie or juice • Lunch: fresh fruit or raw veggie salad • Snack: handful raw sprouted nuts • Dinner: steamed vegetables or raw veggie salad. Dress with flax oil or olive oil with lemon Day 2 • Breakfast: fruit salad, smoothie or vegetable juice • Lunch: raw salad, one type of steamed vegetable. Feel free to add a few sprouted nuts. • Snack: raw veggies or fresh fruit • Dinner: raw salad, steamed veggies, small amount of starch such as whole grains (brown rice or quinoa) or sweet potato, legumes. Day 3 (and beyond) Go back to your cleanse preparation diet, avoiding the same list of foods such as meat, dairy, refined carbohydrates, alcohol, and anything processed. After Day 3, you can slowly reintroduce meat and dairy products. Start with one food group at a time, paying attention to how different foods make you feel. Is wheat or dairy particularly difficult to process? Always choose happy and healthy meats (wild, organic, free range, hormone free), and raw or goat cheeses are the best dairy choices. Copyright 2015 Healthy Being, LLC www.healthybeingjuice.com Digestion begins with the simple act of chewing. Chewing initiates the release of digestive enzymes that break down food and makes oils, proteins, and minerals available for maximum nutrient absorption. Chew your food, and chew it well! A cleanse is meant to create more space to help you listen to your body, to develop a better relationship to your body. Healthy Being cleanses nourish your body and mind, creating abundance of health and mind-‐body intuition. We do not intend for our cleanses to be limiting, to created disordered or overly controlled eating behaviors. Cleansing allows us to better understand our bodies, in order to better fuel them, to offer them the nourishment they need to thrive. Our basic guiding principles for long-‐term health in body, mind, and spirit: • Eat plenty of local, organic, fresh whole plant foods • Eat low GI (glycemic index) and alkalizing foods to regulate blood sugar • Eat a wide variety of foods • Avoid foods that are common to sensitivity and allergy: wheat, dairy, soy, corn, sugar, caffeine • Avoid all genetically modified foods • Eat clean – choose organic, hormone free, chemical free • Learn to read labels and understand what ingredients to avoid • Drink lots of fresh clean water • Add fresh cold-‐pressed vegetable juices to your daily diet • Get plenty of sleep • Get plenty of fresh air • Move your body in ways that feel good • Give yourself time to be quiet and contemplative each day • Write – keep a journal, send people letters, draft your memoirs • Live with adventure, passion, and purpose • Express your emotions • Be honest with yourself and with others – say what you mean and mean what you say • Always educate yourself – read and learn Thank you for participating in a Healthy Being cleanse. Contact us to learn more about our holistic food and wellness programs, which teach you more about incorporating healthy habits and foods into daily life. Healthy Being Juicery 165 E Broadway Jackson, WY 83001 (307) 200-‐9006 [email protected] Copyright 2015 Healthy Being, LLC www.healthybeingjuice.com