Day 3
23 Days To A Healthier You - Day 3
Pre-cleanse Prep Day 3
Nutritional bandits gum up our body signals, confuse our internal conversation, create a toxic overload in the body, and rob us of our health when consumed regularly. Today we take a look at "nutritional bandits" 3 and 4, caffeine and sugar, and listen to a YouTube video titled “Gentle With Myself”.
Nutritional Bandit 3: Caffeine
"Caffeine is an addictive drug that is just one more source of toxins for your liver to process. If you want to maximize your chances of staying healthy, do not drink or eat anything that contains caffiene."
- 101 WAYS TO IMPROVE YOUR HEALTH
Caffeine is a chemical stimulant that increases activity in certain parts of the brain and central nervous system. It is is found in:
Coffee
Tea
colas and sodas
Chocolate and cocoa
Herbs such as yerba mate and guarana root
Analgesics such as Excedrin and many over-the-counter stimulants
Billions of people consume caffeine everyday, with coffee being the second-most consumed beverage on earth second only to water. While there is some evidence for the positive effects of a SMALL amount of caffeine (no matter what you may read on the internet, magazines, etc.), unfortunately it is often consumed in LARGER quantities for its stimulant effect which allows people to push themselves beyond their normal capacity. And since most caffeine products have no nutrients to support that increased activity it can be very depleting.
As with any drug, caffeine is highly addictive — requiring more and more to produce the same effect. It also creates the “fight or flight” stress response causing the body to become highly acidic - which is the basis for all disease.
Common health problems are headaches and migraines, irritability, stomach and digestive problems, anxiety, high blood pressure, heart palpitations and heart disease. It over-stimulates the adrenals and then weakens them with persistent or chronic use causing hormonal imbalances and is a major factor in breast, uterine and prostrate cancer. It is a nervous system stimulant, affects blood sugar balance, restricts proper functioning of the liver, constricts arterial blood flow, depletes B vitamins, calcium, and potassium. And, with regards to coffee, it's REALLY dehydrating - and contains rancid oils from roasting the beans, irritating acids, and toxic chemicals used in the growing and marketing of it. In general, it wreaks havoc with our system and, because it causes the stress hormone cortisol to be released, it makes it very difficult to shed extra weight.
"In reality, caffeine doesn't give you energy - it gives you stress. I see so many people that try to eat well and exercise intelligently, but have trouble making progress because of a stress filled life. The total stress is cumulative, so coffee becomes fuel for the fire."
- SCOTT HAGNAS, CROSS FIT PORTLAND
HERE ARE SOME LINKS IF YOU WOULD LIKE MORE INFORMATION:
HEALTH EFFECTS OF CAFFEINE ON THE BODY (PLUS HEALTHY ALTERNATIVES)
DEPENDENCY AND WITHDRAWAL — DETOXING FROM CAFFEINE
Acid/Alkaline Rating: Highly acid forming!!!
If you are consuming caffeine frequently, begin to reduce the amount to lessen the withdrawal symptoms when you eliminate it completely for your 2 week cleanse. This is especially an important one to reduce gradually as detoxing from caffeine usually causes a pretty severe headache.
If you’d like a caffeine-free energy boost, try Eleuthero Root (aka Siberian Ginseng) or Ginseng Root Extract, or Peppermint or Licorice Root tea — all of which are non-toxic and actually GOOD for you and your adrenals! (Please note that none of these - or caffeine for that matter - are recommended for people with high blood pressure.)
Nutritional Bandit 4: Sugar
"Treat sugar like an illicit drug, a kind of legal form of heroin, a dark force to be avoided,and a substance whose use leads to physical ruin."
- DR. FRANK LIPMAN
Sugar has been branded more addictive than heroin. It is slowly killing us and is found in:
sodas
pastries
candies
cookies and all baked goods
syrups
jellies and jams
many condiments
baby food and more
While pure maple syrup and raw honey are considered to be healthier choices when it comes to sweeteners, refined sugar (raw, brown, natural, sucanat, and white sugar) are all stripped of most nutritional benefits and add nothing but calories to your body. In addition, they leach minerals and nutrients from our bodies, and turn into unhealthy fat when digested. (It’s also important to note that most processed foods contain added sugar and/or break down into sugar in the body as well.)
ALL forms of “sugar” are highly addictive, offering a false energy lift that lets you down even lower than you started. They also cause the body to become highly acidic - which is the basis for all disease.
Common health problems are diabetes, hypoglycemia, high cholesterol and heart disease, obesity, inflammation, nearsightedness, eczema and dermatitis, digestive problems, bacterial and yeast infections, tooth decay, nervous system disorders, mental illness, and cancer. It promotes the storage of fat, depletes the body of calcium and B vitamins, over-stimulates the hormonal glands, the pancreas and the adrenals, and depresses the immune system.
HERE ARE SOME LINKS IF YOU WOULD LIKE MORE INFORMATION:
SUGAR DETOX: 4 WAYS TO BALANCE SUGAR CRAVINGS
8 STEPS TO KICK YOUR SUGAR CRAVINGS TO THE CURB
AGAVE: A TRIUMPH OF MARKETING OVER TRUTH
Acid/Alkaline Rating: Highly acid forming!!
If you are consuming “sweeteners” frequently, begin to reduce the amount to lessen the withdrawal symptoms when you eliminate it completely for your 2 week cleanse. For the Cleanse Program we will eliminate ALL forms of sweeteners — including honey, maple syrup, agave, coconut palm sugar, etc.
If you would like to use something to sweeten (perhaps in your herbal tea), you can use PURE Stevia. It doesn't have any adverse effect on your blood sugar and can be found at many stores or online. (Trader Joe’s has an ORGANIC powdered Stevia that is pure, but the REGULAR Stevia they sell has other ingredients so choose carefully.)
Gentle With Myself
“Remember this is not about perfection. It’s about having a bad day and picking yourself up with love. It’s remembering that tomorrow is a new day. Regardless of your slip-ups, you don’t check out, you don’t quit, and you don’t overburden yourself with guilt or self-loathing. You might want to reread that last sentence.”
— JO SCHAALMAN AND JULIE PELEAZ
I’m sharing this beautiful song by Karen Drucker with you today as a reminder to be gentle with yourself in this process:
Check-in:
If you have time and haven’t already done so, I encourage you to read the extra links provided today, especially if these “nutritional bandits” are big ones for you. Again, knowledge is power! Tomorrow we’ll be looking at refined & processed foods and gluten — 2 more big ones!
Remember that we are GRADUALLY reducing these “nutritional bandits” and starting to focus on fresh organic vegetables and fruits, non-gluten whole grains, raw nuts & seeds, legumes, and good quality protein and fats. We’ll get into more specifics about those next week, but for now just start moving in that direction. If you want to get some ideas for “cleanse friendly” foods and recipes in the meantime, visit:
Feel free to comment below or email me to ask questions or share your thoughts and experiences ~ I’d love to hear from you!
Blessings, JoAnn
Day 2
23 Days To A Healthier You - Day 2
Pre-cleanse Prep Day 2
Nutritional bandits gum up our body signals, confuse our internal conversation, create a toxic overload in the body, and rob us of our health when consumed regularly. Today we take a look at the first two “nutritional bandits”, unfiltered water and alcohol, along with an inspirational article titled, The Body Is Natural.
Nutritional Bandit 1: Unfiltered Water
"The first step of good nutrition is to know the origin, processing and contents of anything we take into our bodies. Without clean water we cannot experience optimal health. Drinking enough contaminate-free water is likely our most significant health factor."
- ELSON HAAS, M.D., STAYING HEALTHY WITH NUTRITION
Our body is made up of 70% water… so obviously we can’t live without it. But these days, our water is causing conditions that can kill us.
If you think the water you are drinking is just H2O, think again! Unfiltered tap water is toxic due to both known and unknown contaminants. According to some studies, a staggering 75,000 chemical compounds have been found in our water. Many of these chemicals are harmful and can create health problems. The most commonly known are chlorine, fluoride, lead, industrial waste, pesticides, and microbiological diseases.
Unfortunately, bottled water may not be clean either. Since bottled water is largely unregulated, many are nothing more than tap water even when they say “mountain” or “spring” water. Additionally, the plastic bottles it comes in are really toxic to us AND to the environment.
Chlorine is a dangerous poison and was used as a chemical weapon in World War 1. The purpose of chlorine is to kill living organisms, and even in small amounts in our drinking water it builds up and causes harm. Chlorine is also acid-forming in the body (which is the basis for all disease), and when it interacts with naturally occurring organic matter it forms byproducts that are extremely carcinogenic.
Fluoride is highly toxic. The synthetic fluoride that’s added to drinking water is actually an industrial waste byproduct of the phosphate fertilizer industry. This poison contributes to musculoskeletal, thyroid, brain, kidney, hormone and immune issues. In fact, the health dangers of fluoride are so numerous that more and more medical and science professionals are pressuring the government to remove it from our water supply.
Lead makes its way into tap water through corrosion of the pipes in a home's plumbing system. Ingestion of lead can result in severe developmental delays and/or learning disorders in children.
A host of other pollutants such as pesticides, herbicides, toxic waste from landfills, chemical and oil spills, acid rain and more find their way into our water supplies.
CLICK ON THE LINK BELOW FOR MORE INFORMATION:
Be sure to check out your own water, whether from a municipal source or a well, to see what is needed to adequately purify it. The best way to protect yourself from unfiltered tap water is to install a whole house water filtration system. Personally, since I'm a renter with well water that is “less than desirable” (even a 5-stage faucet filter doesn’t do the trick), I’ve purchased several 2 gallon BPA-free water containers (usually about $25 each). I fill them with water from a vending machine that has been filtered through a reverse osmosis water treatment system (approx. $1 for 2 gallons) and use a glass, stainless steel, or BPA free plastic water bottle to carry it with me when on the go.
Nutritional Bandit 2: Alcohol
"There is a reason that the word "intoxication" was chosen to explain the effects of alcohol on the body. Intoxication is derived from a Latin word meaning "to poison".
- NEWS TARGET
While it is generally thought that occasional or moderate use (2-3 drinks per week) is beneficial to our health, more can lead to addiction, emotional problems, and many degenerative problems. However, the most recent research now suggests that there is no “safe” level of alcohol consumption and every glass increases cancer and heart disease risk.
First of all, alcohol is highly addictive — requiring more and more to produce the same effect. It also contains lots of calories and very few nutrients. In fact, alcohol has 7 calories per gram of carbohydrate as opposed to 4 calories per gram in all other carbohydrates. And these calories don't fill us up, but rather alcohol can trigger cravings and increase appetite causing you to eat more!
Alcohol dehydrates the body, depletes electrolytes, and is a toxic irritant due to the many chemicals used in the fermentation and bottling process. And it is a central nervous system depressant and an emotional suppressant.
Obesity, gastritis and ulcers, pancreatitis, hepatitis, cirrhosis of the liver, hypoglycemia and diabetes, heart disease, gout, nerve and brain dysfunction, cancer, nutritional deficiencies, immune suppression, and injuries and death from falls and auto accidents are some of the common problems.
CLICK ON THE LINK BELOW TO VIEW THIS 1 HOUR DOCUMENTARY:
Acid/Alkaline rating: Highly acid forming!!!
If you are consuming alcohol frequently, begin to reduce the amount to lessen the withdrawal symptoms when you eliminate it completely for your 2 week cleanse.
Physical Intuitiveness— The Body is Natural
FROM TODAY’S DAILY OM:
JANUARY 4, 2012
So much of the human experience is removed from nature that we forget we are products of the natural world.
At the moment of birth, we are perfectly attuned to nature. Our feelings are an authentic response to the stimulus we encounter. We interact with our environment viscerally, desiring only what is necessary for our survival. And, if we are lucky, we take in nourishment in the form of pure mother’s milk. As months and years pass, however, we discover the sights, sounds, and scents of the synthetic world. Though these often momentarily dazzle us the dim memory of our naturalness remains. When we embrace the notion that human beings are inherently natural, bringing it to the forefront of our day-to-day experiences, we achieve a new level of wellness that boasts nature at its very core.
We innately understand that our bodies are not composed of plastics or man-made chemicals and that there is no legitimate reason to consume or expose ourselves bodily to such substances. This knowledge is reinforced each time we find ourselves energized by sweet, fresh air and warm sunlight or awed by the majesty of Mother Nature’s beauty. We feel the strength of our connection to nature when fresh food that is close to the earth sustains us more effectively than artificial supplements and when the pleasures of exercise outweigh the pains of exertion. The human body has been blessed with the same physical intuitiveness that all nonhuman living beings employ instinctively. But because our lives are no longer bound up in nature’s rhythms, we must actively seek to reconnect with this formerly innate skill. The process of rediscovering our place in the natural world can be exciting and inspiring, since nothing more is required of us than to delight in nature’s wonders, to derive nourishment from natural foods, and to drink deeply of all the wisdom that plants and animals have to share.
Your own naturalness will reveal itself to you when you look beyond your beliefs, your lifestyle choices, and the attitudes you hold. When these constructs are stripped away, you will see a body and mind that never gave up its relationship to the essence of the natural world from which consciousness sprang.
Check-in:
We’re starting off with some pretty easy topics today, although getting on board with drinking pure water may take some action on your part. Tomorrow we’ll look at caffeine and sugar, so be prepared and BREATHE…
Remember that we are GRADUALLY reducing these “nutritional bandits” and starting to focus on fresh organic vegetables and fruits, non-gluten whole grains, raw nuts & seeds, legumes, and good quality protein and fats. We’ll get into more specifics about those next week, but for now just start moving in that direction. If you want to get some ideas for “cleanse friendly” foods and recipes in the meantime, visit:
Feel free to comment below or email me to ask questions or share your thoughts and experiences ~ I’d love to hear from you!
Blessings, JoAnn
Day 1
23 Days To A Healthier You - Day 1
Pre-cleanse Prep Day 1
The program begins with 9 days of "pre-cleanse preparation" - so you can mentally and physically prepare before starting the actual 2 week "cleanse". This portion is packed with information to support you in making BIG changes, so be prepared to spend about a 1/2 hour per day on the material. After that, it’s more about “doing” rather than reading. Go slow, take your time, and feel free to email me with any questions you may have about the information.
Throughout the program you will see additional “links if you would like more information”. These are there for you if you have the interest and time to read them or if you feel that you need more information to support you with the topic at hand. However, feel free to skip them, especially if you begin to feel overwhelmed. You’ll have access to all of the information in the future, so you can always go back and read them later if you desire.
Let’s get started…
Why Holistic Nutrition?
“What we eat has a profound and lasting influence on our health. Food becomes either our greatest ally or our greatest enemy. The decision is ours. Adults and children alike must know that what we eat is the foundation to either illness or health.”
– RAY STRAND, M.D.
DNA IS NOT DESTINY! Inherited genetic tendencies only account for 25% of our total health picture. We are in control of the remaining 75% - 25% positive attitude and 50% diet, supplements, and lifestyle choices. So, the best and least expensive kind of health reform is taking responsibility for our own health.
The Greek physician Hippocrates said that FOOD should be our first and foremost important medicine.
Achieving optimal health is only possible when our internal systems have a consistent supply of everything they need to function well. Poor health is a sign of a core imbalance that must be healed. Chronic stress, poor nutrition, lack of exercise, environmental toxins, emotional burdens, hormone shifts, inadequate detoxification, altered brain chemistry, GI issues, inflammation, and impaired adrenal function are the major root causes of core imbalances. Remove the imbalance, provide the body with the nutrients it needs, and the body will begin to function more efficiently and health will be restored.
So, no matter what the health condition, we start with EATING FOR HEALTH…
Detoxification
"Detoxification does not have to be an unpleasant experience and does not have to be performed while on a fast. Actually the best approach is to detoxify gradually."
~ ENCYCLOPEDIA OF NATURAL MEDICINE
Detoxification is how our bodies handle waste.
Our detoxification system, which includes our liver, kidneys, digestion, circulation, lymph, lungs and skin, is responsible for processing toxins. Toxins are any substances that create irritating and/or harmful effects in the body, undermining our health, or stressing our biochemical or organ functions. They occur on two basic levels. Externally we breathe them, ingest them, or come into physical contact with them. Internally our own body produces them through normal everyday functions. In addition, our thoughts, feelings, and stress all generate even more toxins.
The ability to detoxify and eliminate toxins largely determines an individual’s health.
Normally, a healthy functioning body is created to handle certain levels of toxins in a continual process in the body. However, an excessive intake or production of toxins OR a reduction is the process of elimination is where we get into trouble. As toxins accumulate, they slow down our metabolism, rob us of our energy, reduce our immunity, and can even lead to serious illness.
Optimally, one should cleanse and detoxify the body 2-3 times a year for general maintenance. During a “cleanse” the body, in its infinite wisdom, decomposes and burns only the substances and tissues that are damaged, diseased, or unneeded. As a result, one experiences increased health, energy, and vitality. Just as we need to balance activity with rest, it’s a good practice to give our body a vacation from the substances that stress it, so it can do its job better.
What Is Nutritional Cleansing?
"There is no more powerful way to improve your health than through a nutritional cleansing program."
~ CELLULAR CLEANSING MADE EASY
Nutritional cleansing is a gradual and supportive process where we boost the body's natural detox capabilities using certain nutrition and lifestyle guidelines that have been found to be effective for flushing the body of built-up toxins. First, we intentionally minimize/remove certain toxic foods, habits, and influences for a designated period of time. Second, we intentionally bring in healthy foods, habits, and techniques that are well known to cleanse, nourish, and regenerate the body.
This approach allows the body to both cleanse and build health at the same time.
A nutritional cleanse is akin to a human body oil change. We would never consider driving our car decade after decade without changing the oil. Our bodies need regular maintenance as well. Each of us is exposed to hundreds of toxins every day - from the food we eat, to the air we breathe, to the water we drink, to the items we touch. If we don't regularly cleanse our bodies of these harmful impurities we struggle to maintain good health.
Since ancient times, people have practiced cleansing and purifying to attain better health, a sharper mind, and heightened spirituality. This practice helps the body wash away the impurities that drag our energy and health down and can cause us to gain weight. In addition, nutritional cleansing brings the body into a balanced state so it can readily absorb quality nutrients at the cellular level, creating an environment where the body can heal itself.
Imagine the sense of vitality and well-being you'll experience when not asking your body to operate when bombarded with toxins and lugging around a lot of extra weight. Plus the changes that take place during a full body nutritional cleanse tend to be lasting changes as it promotes healthy dietary habits for the long term.
The Importance of Acid/Alkaline Balance
"All sickness and disease can be attributed to the over-acidification of the body."
~ DR. YOUNG
Over-acidity is very common today. It gives rise to an internal environment conducive to disease, as opposed to a pH balanced environment which allows the body to resist disease.
pH (potential of hydrogen) is the measurement of the acidity and alkalinity of the body. The scale ranges from 1–14 with 1 being very acid, 7 being neutral, and 14 being very alkaline. It is important to understand that we are not talking about stomach acid or the pH of the stomach, but rather the pH of the blood. The ideal blood pH level is 7.35, or slightly alkaline.
Our pH is one of the most important elements affecting our health and bodily functions. In fact, pH influences every physiological activity in the body. When we become too acidic, it draws alkaline minerals from the bones and tissues to neutralize these acids — leading, in the long term, to thinner bones and lower muscle mass. Overly acidic tissues also make one susceptible to inflammation (a known risk for many chronic diseases), impair enzymatic reactions in cells, and overload the lymphatic system, impeding the body's natural detoxification process. The body also tries to excrete these toxins, but when it becomes overloaded, it leads to all kinds of aches and pains, health problems, and weight gain as it tries to protect itself by surrounding these toxins with fat and water.
“When alkaline, red blood cells deliver oxygen to the tissues, collect carbon dioxide, and convey nutrients throughout the body. Each red blood cell is surrounded by a negative charge so they frantically bounce off each other delivering their goodness at high speed. The body is bursting with energy, has a bullet proof immune system, rapidly disposes of fat, and the skin, bones, and cells regenerate keeping us young.”
“When too acidic, red blood cells lose their negative charge and stick together. They sludge through the body at slow speed struggling to absorb water, nutrients, and oxygen. They can’t expel unhealthy toxins so poisoning starts, and we feel loss of energy even though we're getting enough sleep. We gain and hold onto fat, attract disease and viruses, and age quicker than we should.”
The pH scale is logarithmic - so pH 6 is 10 times more acidic than pH 7, meaning pH 5 is 100 times more acidic than pH 7, and pH 4 is 1,000 times more acidic and so on. Can you imagine how much more alkalinity it takes to neutralize/buffer something that is 1,000 or 10,000 times more acidic than pH7?
Diet, stress, emotions, lack of exercise, and over-exercise all lead to over-acidity. Anything that is stimulating can leave an acidic residue in our body, and any activities that are calming and relaxing can make us more alkaline.
What we eat and drink plays a major role in determining our pH level. The reason acidosis is more common in our society is mostly due to the Standard American Diet, which is far too high in acid-producing foods like meat, eggs, and dairy, and far too low in alkaline-producing foods like fresh vegetables. Additionally, we eat acid-producing processed foods like white flour and sugar and drink acid-producing beverages like coffee and soft drinks. We use too many drugs, which are acid-forming; and we use artificial chemical sweeteners which are extremely acid-forming.
While some acid forming foods are good and necessary for health (like most sources of protein), balance is the key. A good balance would be approx. 70% alkaline forming to 30% acid forming. Unfortunately, the Standard American Diet is the opposite of this and is a major factor in the health challenges we experience. One of the best things we can do to correct an over-acid body is to clean up our diet and lifestyle.
(Please note that it is the “end product” of digestion and assimilation that result in either an acid or alkaline forming effect (also referred to as acid ash or alkaline ash) not the pH of the food itself. For example, while a lemon is an acidic substance in and of itself, it produces an alkaline forming effect in your body.)
ALL of the “nutritional bandits” we’ll be reducing and then avoiding are acid forming, so following the guidelines of the 23 DAYS TO A HEALTHIER YOU! program will naturally begin to bring you into balance.
Supplements: (optional)
While you will receive significant benefit from just reducing or avoiding the “nutritional bandits” from your diet for a natural cleanse, you may want to give your body some extra support along the way and make the most of the journey, especially if you are new to the cleansing process.
4 REASONS TO PURCHASE A CLEANSE SUPPLEMENT KIT:
Herbs to help remove hardened toxic material from the gastrointestinal tract walls
Fiber supplement to attach to toxic material and remove it from the body
Herbs to support the organ systems involved in detoxification
To help keep us focused on our program
There are MANY cleanse supplement kits available for sale. Most are pretty gentle and last anywhere from 7-21 days. Renew Life is a 14 day whole body cleanse that would work perfectly with this program. People have reported that they are able to stick with the “cleanse” better when using the supplement kits. However, it is optional. Due to the herbs and fiber included in them, some people’s life/work situations don’t allow them the opportunity to take the numerous bathroom breaks that it requires. However, I strongly suggest that you at least support your system with some extra Buffered Vitamin C AND an herbal Detox Tea while it’s working hard to deal with the extra toxins you will be eliminating.
In addition, for general health, I suggest taking a good quality, high potency vitamin and mineral supplement with extra antioxidants, a fish or plant-based omega-3 supplement and, for vegetarians, a B-12 supplement. Formulas I like are Source Naturals Life Force Multiple (capsules), Vitacost Mega EFA or Deva Vegan Omega-3, and Pure Encapsulations B-12 Liquid.
If you are working personally with me as a nutrition client, then we will be discussing supplements for your special needs. But, if not, the above ones are a good place to start.
For more info about general supplements for optimal health, click HERE.
Getting Started
We begin by taking some time to educate and prepare ourselves. We do this by assessing where we are now, and then by starting to REDUCE the “nutritional bandits” that rob us of our health when consumed on a regular basis.
Click on the button below to download and print the You Are What You Eat questionnaire. After filling it out, reduce anything in the “daily” column by 1/2 for a few days, and then in 1/2 again for the next few days. Ideally, it would be great if you could get your consumption of these down to no more than 3–4 times next week. In the days to come, I will discuss each of these categories so you can learn more about how they rob you of your health to assist you in letting them go.
(PLEASE don’t go “cold turkey” off of any of the nutritional bandits - as it will probably result in a severe cleansing reaction, cause you to feel quite unwell, and possibly sabotage your efforts to improve your health.)
Check-in:
WOW! I know that’s a LOT of information – maybe even more than ½ an hour today! Take some time with it (and even re-read it) to help you understand it more deeply. I truly believe that nutrition education is the foundation for being successful in making healthy choices.
Be sure to print and fill out today's questionnaire and put it on your fridge as a daily reminder of what you need to start reducing.
Tomorrow we'll take a look at the first two "nutritional bandits", unfiltered water and alcohol, and an inspirational article titled, The Body Is Natural.
Feel free to comment below or email me to ask questions or share your thoughts and experiences ~ I’d love to hear from you!
Blessings, JoAnn