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Contents
WELCOME TO YOUR PROGRAM ...................................................... 3
WHY DETOX? .................................................................................... 5
DETOXING IN THE FALL .................................................................... 6
YOUR DETOX PROGRAM ................................................................. 8
PHASE 1 ........................................................................................................................... 9
PHASE 2 ......................................................................................................................... 10
PHASE 3 ......................................................................................................................... 11
REDUCING DETOX SYMPTOMS ...................................................... 12
DETOX AND DIGESTION ................................................................. 13
TO GRAIN OR NOT TO GRAIN ....................................................... 15
EMOTIONAL DETOX ....................................................................... 16
ESSENTIAL OILS ............................................................................... 17
MY FAVORITE ESSENTIAL OILS ....................................................... 18
DISCLAIMER ................................................................................... 20
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WELCOME TO YOUR PROGRAM
Congratulations on giving yourself the life-changing gift of bringing your
body into balance! You will emerge feeling lighter and clearer and have
the energy to accomplish whatever you set your heart on. The benefits of
the detox will last far beyond the program, as you will have learned how
to choose foods wisely, exactly which foods work for your unique body,
and have an arsenal of daily detox tools to support your health for years
to come.
Detox doesn’t have to be about deprivation or complication. Based on
whole foods rather than pills or powders, this program is natural, safe, and
effective. Once you experience for yourself how great you feel when
you’ve stepped off the sugar rollercoaster, you won’t want to go back.
Excited? I know I am!
The full program includes three phases over 15 days:
• four days of preparation to ease your way into the detox
• seven days of detox (which you can shorten if you can’t commit to
a full week at this time)
• a four-day transition period, during which we will uncover hidden
food intolerances as you reintroduce one food at a time
You will be seeing some foods, which may be new to you, like apple cider
vinegar, chaga, and superfoods. These are optional add-ins. Feel free to
skip them, and modify any recipe if you can’t find an ingredient or want
to keep it simple. You will still get amazing benefits just by following the
guidelines for an elimination diet in your detox phase.
I know how busy you are, so I have designed this program to be easy to
follow. Here’s a breakdown of the documents included to support you
during your detox. They contain everything you need to ensure cleansing
on every level.
This Detox Guide contains important information for all levels of detoxers.
Here you’ll learn about the benefits of detox and why it’s important to
detox in the fall.
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The 11 Days at a Glance gives you clear instructions on what to do during
each phase of the program, including which foods to enjoy and which to
eliminate.
My talented chef and I have crafted mouth-watering Recipes using
seasonal ingredients that support detoxification and reduce inflammation.
The Suggested Meals shows the suggested recipes by day. Feel free to
make substitutions to accommodate for your lifestyle or preferences (as
long as you’re respecting the detox guidelines).
Your Shopping List is a convenient printout for the ingredients you’ll need
to prepare the recipes in each phase. Again, feel free to adjust for any
substitution.
The Ultimate Success Kit gives you valuable tools to use throughout your
detox to support your body emotionally and physically. Here you will find
the daily detox support tools, which will reduce any unwanted detox
symptoms.
The Food Diary provides a template for what you should be noting daily
after each meal. The information here will be key to finally identifying the
foods that give you energy and those that cause reactions.
I encourage you to reach out to your loved ones for support during this
important healthy journey, and I am here for you every step of the way. If
you have any specific questions or need some additional support, please
feel free to contact me.
In health &gratitude,
Elaine Gibson
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WHY DETOX?
We live in a toxic world. No matter how cleanly we eat, toxins enter the
body daily through the air we breathe and through common beauty and
household products. When the toxic load spills over, we begin to see signs
of imbalances, including:
• Digestive distress such as IBS, acid reflux, constipation, indigestion, or
food allergies / intolerances
• Belly bloat or excess weight
• Headaches
• Skin problems
• Poor sleep and fatigue
• Mood swings, anxiety, or depression
• Emotional eating
• Hormonal imbalances
Our bodies are designed to detox naturally every day. But just as we
regularly clean the house or the car, clearing the body of built-up wastes
improves the functioning of its natural detoxification pathways. This
program gives you every tool you need to release the blockages in your
body, both physical and emotional.
Detox brings your body back into a state of ultimate health on a cellular
level. Your cells need the following to thrive, regenerate and renew.
• Oxygen
• Healthy foods containing nutrients and minerals
• Proper hydration
• Healthy functioning of the detoxification pathways, including the
liver, lymph, colon, lungs and large intestine
The benefits of detoxifying are myriad. Doing a whole foods detox such as
this one will allow you to:
• Lose unwanted weight and bloat
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• Improve your digestion and boost your immune system
• Enjoy clear skin and clear eyes
• Reduce cellulite, where toxins are stored
• Reduce joint pain
• Sleep like a baby
• Increase your energy and feel more alive
• Boost your sex drive
• Kick the sugar and caffeine cravings
• Reduce mood swings and depression
• Think more clearly
• Help stave off disease by reducing inflammation in the body
DETOXING IN THE FALL
It is suggested that we detox with each season, at least four times a year.
Cleansing your body during the fall eradicates toxins that have built up from
the summer months, when digestion naturally slows. 80% of the immune
system is located in the gut, so strengthening the digestive system is vital for
building up your immune system in preparation for the winter.
The prevalence of allergens in the air during the summer also puts pressure
on the lungs.
In Chinese medicine, the two organs we detox this season are the lungs
and the large intestine.
LUNGS. Every function of your body, including your metabolism, digestion
and endocrine system depends on the health of your lungs.
Did you know that you inhale approximately 24,000 times each day, which
means you are breathing about 3 gallons of air a day? If you suffer from
poor circulation or varicose veins, or simply cannot beat the common cold,
then this program is a home run for you.
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Strong lungs are vital for good health and high energy. When our lungs are
weak and not able to get good quality air into our body, our health suffers.
We can experience the following:
• Night sweats
• Persistent colds
• Poor circulation
• Varicose veins
• Excessive heat in the body, often resulting in poor digestion
• Fatigue
• Bloating
• Headaches
• Asthma
• Skin issues
• Sinus infections
The lungs have an emotional component as well, related to grief and
sadness. Use the Ultimate Success Kit to release these emotions that are
associated with the lungs, and begin to release this obstruction in your
body.
LARGE INTESTINE. The large intestine works to excrete waste from the body.
We often overlook the large intestine when we think of digestion, detox and
weight loss, but its proper function is important for good health.
The large intestine:
• Manufactures 95% of the body’s serotonin.
• Is vital for immune health
Imbalances in the large intestine can lead to the following health issues:
• Acid reflux
• Constipation
• IBS
• Congestion or an excess of mucus in the body (especially if you see
mucus in your stool)
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• Gurgling in the stomach
• Poor assimilation of food
• Headaches
• Pathogenic imbalances that can lead to weight gain
There are many factors that lead to imbalances in the large intestine, such
as:
• Stress
• Toxins (food and environmental)
• Common prescription medicines like antibiotics and birth control
• Allergies and intolerances due to poor gut health
The body can retain 5-10 pounds of fecal matter if elimination is poor.
Detoxifying the large intestine will leave you feeling brighter and lighter.
The emotion related to this organ is guilt and regret. If you are harboring
these emotions, and they are keeping you from your highest and best
purpose in life, then now is the time to gently let go. Use the tools in the
Ultimate Success Kit to help you release that, which is not serving you.
This autumn, let’s commit to letting go of old emotions and toxins stored in
our organs in order to bring ourselves in to harmony with the natural rhythm
of life.
YOUR DETOX PROGRAM
The 11 Days at a Glance will give you detailed instructions of what you
should be doing during each phase, including lists of foods to enjoy and
avoid. All the recipes are vegetarian, but please feel free to add clean
sources of protein to any meal if you feel your body needs it (see the 11
Days at A Glance for lists of suitable proteins).
The program is broken down into three phases
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PHASE 1
(PRE-DETOX – PREPARATION FOR THE ELIMINATION DIET)
Days 1-4 – You will be preparing for your detox by reducing foods on the
avoid list, including sugar, coffee, and refined foods.
I strongly recommend you take this time to gradually reduce your caffeine
intake rather than going cold turkey, as caffeine withdrawal headaches
are the most commonly reported detox symptoms. You can reduce any
caffeine, including soda or coffee, by 1/4 cup a day to ease into Phase 2
without discomfort. Try yerba mate, Dandy Blend, or herbal teas as an
alternative to caffeine.
Simple ways to start prepping for your success during this phase:
• Commit to your success! Don’t underestimate the power of
intention.
• Toss out foods that may be tempting during phase 2. Put some
music on, and make this cabinet clearing fun.
• Read through the materials and recipes, and make any
modifications you need to your shopping list.
• Find a detox buddy if you can. Prepping and food shopping with a
loved one or friend takes the bore out of the chore, and having
someone along for the ride can provide support and motivation.
• Try to buy organic produce (look for frozen if price is a concern).
• Set a goal to eliminate one habit a day that does not serve you.
• Begin to do deep breathing, and relax.
• Think of non-food-related ways to treat yourself.
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PHASE 2
(DETOX – THE ELIMINATION DIET)
Days 5-11- You will be eliminating foods on the avoid list altogether and
going deeper into your detox program to clean out the system.
For a successful detox:
• Have fun exploring the new foods you are eating.
• If you cannot make a meal on the plan, simply create a healthy
detox-friendly meal from foods on the allowed list in the 11 Days at
a Glance.
• If you already know you are intolerant to a food on the meal
planner, omit and exchange it for one you know works for you.
• On the go, look for fresh vegetables, salads, fresh fruits, healthy
soups (both raw and cooked), and clean sources of protein.
• The key to success is planning ahead and prepping. Determine
which recipes you know you can cook. Make extra servings, and
freeze them.
• Chop veggies and salad greens to have ready to go in the
refrigerator. Make salad dressing in a jar and keep in the fridge.
• Keep healthy snacks on hand so you don’t fall off the wagon by
reaching for junk when you get hungry (see yummy snack
suggestions in the recipes and 11 Days at a Glance).
• Don’t stress yourself out by insisting on following the program to the
letter – it’s ok to deviate from the meal planner and keep it simple.
• Drink lots of clean filtered water with lemon.
• If you find yourself feeling cold, add warming spices (cinnamon,
cloves, ginger, cayenne, garlic, cumin, paprika or turmeric), or have
a cup of herbal tea prior to your meal.
• Honor your body by using the Ultimate Success Kit to release the
emotional and physical blockages. Incorporate one or more of the
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daily detox tools in to your day to ward off or reduce any detox
symptoms.
• Write in your food diary daily, and track how you feel both
physically and emotionally after each meal.
PHASE 3
(POST-DETOX- TRANSITION TO CLEAN EATING)
Days 12-15 – You will slowly be reintroducing foods back into your diet,
one per day. The reason for adding in one food at a time during phase 3
is to determine whether you have food sensitivities. Foods are not good or
bad per se; what matters is how your unique body responds to various
ingredients. If you know you are prone to food reactions, feel free to
extend the transition phase, and slowly reintroduce a food every three
days.
Food reactions can come up as quickly as 10 minutes to as long as 72
hours after ingestion, which is why keeping a detailed food diary
throughout this detox is so important. If you notice a reaction, such as
bloating, a rash, a headache, a bad taste in your mouth, a racing
heartbeat, poor sleep, or a drop in energy, make sure to note it in your
food diary. If a food gives you a reaction, remove it from your diet for
seven more days, then reintroduce it again, and watch for any symptoms.
Many people are affected by food allergies. Common allergens include:
Dairy products (lactose
and casein)*
Wheat (and other
gluten-containing foods)*
Eggs (whites, particularly)
Corn
Peanuts
Shellfish
Soy
Artificial sweeteners
Yeast
* Dairy and gluten are two of the biggest culprits.
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REDUCING DETOX SYMPTOMS
Think of this program as taking a vacation. You are giving your body a break
from eating foods that are difficult to digest.
Some people will feel great from day one; others may experience some
symptoms as the toxins are eliminated from the body. Common detox symptoms
include:
• Headaches
• Fatigue
• Bad breath or body odor
• A coating on your tongue
• Constipation or loose stool
• Cravings
• Skin rashes or acne
• Mood shifts
• Poor sleep
The good news is that any symptom is a sign that your body is ridding itself of
toxins, and they only last for a few days.
To reduce or eliminate any unwanted symptoms:
• Take advantage of phase 1 to remove caffeine and processed foods
• Make sure you are moving. Exercising, jumping on a rebounder or even
dancing will not only improve your mood but is essential for the health of
your organs
• Use the detox support tools, which are outlined in your Ultimate Success
Kit, daily.
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DETOX AND DIGESTION
Toxins and Food Allergies
Food allergies and intolerances are common for many with a toxic overload in
the body. As we restore the digestion and support the organs to eliminate
unwanted toxins, your intestinal lining will start to repair itself. By adding good
probiotics, eating foods in their most natural state, and following the simple steps
in this program, you will see your food allergies lessen over time. On average, it
takes three months for the intestinal lining and gut to be in balance and for food
allergies and sensitivities to disappear.
The Skinny on Probiotics
For optimal digestion and immune function, there needs to be a balance of 85%
good bacteria vs. 15% bad bacteria in the gut. Adding probiotics to your diet, in
the form of cultured foods and/or supplements, will help you increase the good
bacteria. Reestablishing this balance will allow you to lose weight, sleep better,
enjoy clearer skin, and have regular bowel movements.
Good natural sources of probiotics include:
• Cultured vegetables
• Coconut water kefir
• Coconut yogurt
• Inner-eco probiotic drink
• Body Ecology probiotic drinks
• Bubbie’s cultured foods, available in your local market or health food
store
My favorite probiotic supplement is Garden of Life Primal Defense.
If you add probiotics to your diet and find you experience die off symptoms from
the bad bacteria dying off, then reduce the amount of cultured foods, or take a
break from your probiotic then reintroduce.
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Taking it Further: Food Combining
Individuals who battle digestive distress, inability to lose weight, or autoimmune
diseases may benefit from experimenting with food combining. There are very
simple rules to follow when it comes to eating the right combinations of food to
optimize digestion and the assimilation of nutrients.
EAT FRUIT ALONE: Fruit digests itself, passing through the digestive system within
20 minutes. By eating fruit alone you avoid fermentation occurring in your
belly. Fermentation can lead to gas, rob you of energy, and slow down
your digestion.
EAT STARCHES WITH VEGETABLES: Foods such as baked potatoes, sweet
potatoes or sweet corn should be eaten alone, with a vegetable, or with
a small amount of fat. It is advised to eat starches such as quinoa,
buckwheat, brown rice, millet or amaranth only with vegetables, as
starches require different digestive enzymes than proteins.
EAT PROTEIN WITH VEGETABLES: Unlike starches, proteins require an acidic
environment for ideal digestion, so it is best to eat protein with vegetables
and a healthy fat. When you add a starch, you force your body’s natural
enzymes to compete to digest your food.
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TO GRAIN OR NOT TO GRAIN
The goal of this program is not to classify foods as good or bad, but to determine
what works for each individual.
While grains, nuts, beans, and seeds are fine for some people, they tend to
promote inflammation in others. The resulting inflammation can lead to problems
including weight gain, digestive issues, skin problems, thyroid issues, aches and
pains, or autoimmune disease.
The reason grains, nuts, beans, and even seeds (including flax and chia) can
cause problems is that they contain phytic acid. Phytic acid is a compound that
comes from the phosphorous found in plants. Too much phytic acid can inhibit
the thyroid, hamper digestion, and leach vital minerals from the body, such as
zinc and iron. Phytic acid also interferes with the natural enzymes your body needs
to digest your food.
If you have digestive issues, an autoimmune disease, chronic colds, thyroid issues,
or acid reflux, you may want to eliminate grains for the duration of this program.
If you do decide to include grains, then I recommend:
• Keep it to one portion per day. Suggested portion sizes are:
- 1/2 cup cooked grains
- 1/4 cup seeds
- 1-2 tablespoons of seed butter
• These grains, technically considered seeds, are easier to digest:
- Amaranth
- Buckwheat
- Millet
- Quinoa
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• You can also try the following grains and note any bloating or reactions in
your food diary:
- Brown rice
- Wild rice
- Gluten-free oats
• Soak your grains and seeds to reduce the phytic acid.
1. Add the grains, beans, seeds, or nuts* to a bowl of warm or room-
temperature water.
2. Add 1-2 tablespoons of lemon juice or Bragg’s raw apple
cider vinegar.
3. Soak the grains, beans, seeds, or nuts* for 12-24 hours.
4. Leave the bowl sitting on your countertop.
5. Empty the grains, beans, seeds, or nuts into a colander, and rinse at
least 6 times to remove any remaining phytic acid.
6. Cook the grains, seeds, or beans as usual, or store the seeds or nuts* in
your fridge for 1-2 days.
* Nuts allowed in the transition phase only
EMOTIONAL DETOX
Often, without even realizing it, we hold emotional ties to memories, the foods
we eat, or even negative habits. By journaling and using the exercises in the
Ultimate Success Kit, you can bring these ties to the surface and release them.
If you feel that you cannot give up a food, get quiet, and ask yourself why
you’re attached to it and what stuck emotions may be leading you to reach for
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comfort foods. The answer may not come immediately, but raising the question
will allow your subconscious mind to start processing it. Remember to be gentle
with yourself. Change is not always easy.
Our bodies are made up of cells with emotional memory. As you physically
release toxins, you also release the emotions that are stored in the cells. As you
feel an emotion rise up, observe where it is lodged in the body, and give the
feeling some space. Stay with the emotion, and breathe into it. It may feel
painful for a moment, but the discomfort will lessen as you allow the feeling to
be. When you feel ready, gently say to yourself, “release”.
Be mindful not only of the food that enters your mouth, but of the people you
put in your life and the thoughts that you think. You are sacred, and this journey
is sacred. Welcome Home.
ESSENTIAL OILS
You can use oils in different ways. Essential oils can be diffused, applied
topically, and ingested.
Diffusing Oils.
Aromatherapy has been utilized for thousands of years to help heal the body.
When you inhale the aroma of essential oils, your nervous system experiences a
shift through the brain’s limbic system. The shifts that take place have the ability
to shift all of the systems within the human body.
Applying Oils Topically.
It has been proven that it takes 26 seconds for any substance to be absorbed
into the skin, and enter the bloodstream. When you apply essential oils to your
skin, they have an immediate effect on your nervous system. I have used
Lavender, Peppermint, On Guard, and Frankincense daily to calm my body,
soothe my digestion, combat inflammation, and improve my immune system.
Ingesting them.
Essential oils can be used in cooking, added to a smoothie or green juice, or any
delicious recipe you desire. You can also add them to lemon water (lemon oil is
great for this). Essential oils can be taken in a capsule as well. Essential oils can
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Page 18
support the body to naturally balance, when used properly. Before ingesting oils
it is best that the oils are Certified Pure Therapeutic Grade, and free from all
toxins. Whenever you are making additions to your diet or lifestyle it is always
best to consult your doctor.
MY FAVORITE ESSENTIAL OILS
I have fallen in love with how essential oils have changed not only my life, but
the lives of my children and family as well. I see massive shifts towards health on
a daily basis thanks to these certified pure therapeutic grade essential oils by
doTERRA. So many people struggle with hormonal issues, liver toxins, and weight
gain because the liver is not detoxing. I recommend these oils that have worked
for me in my own life. They are:
� Lemon for my lymphatic system. I add 2 drops of lemon to my water every
morning. This citrus oil stimulates white blood cells to defend the body
against infection. Its detoxifying and regenerating properties are
beneficial for the liver and aid in bringing clarity to the mind and
emotions.
o (Note – As per Dr. Hill’s recommendation, it is suggested that only
pure therapeutic grade essential oils like doTERRA are ingested. “To
be safe and effective, especially for internal use, essential oils must
have the proper chemical profile and also be free of any impurities
or adulterations. “- See more at: http://doterrablog.com/can-
essential-oils-be-taken-internally/#sthash.T5HxlUST.dpuf ) If you are
not comfortable with ingesting essential oils, then simply add 1-2
drops of lemon oil to the bottom of your feet, and that will enhance
liver detox and the lymphatic system.
� Lavender for supporting my adrenals. I make sure I put two drops on my
wrists 2 times a day. Lavender essential oil has a calming scent, which
makes it an excellent tonic for the nerves. Therefore, it helps in treating
migraines, headaches, anxiety, depression, nervous tension, and
emotional stress. The refreshing aroma removes nervous exhaustion and
restlessness and increases mental activity. However, this is also great for
digestion, sleep, and even pain relief.
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� Peppermint – this is a fabulous oil for cleansing the lymphatic system,
releasing weight gain, and a sluggish digestion. When applied topically,
peppermint helps support the gallbladder and decreases inflammation as
well.
Lemon, Lavender, and Peppermint essential oils were the first three oils that I
implemented into my daily life. I use these three oils on a daily basis. I also
recommend the following three oils if you’d like to concentrate on detox
support, weight loss support and/or digestive support.
� Zendocrine for liver detox. I make sure I add 2 drops to my wrists two times
a day for detoxing the liver, kidneys, colon, lungs, and skin. Zendocrine
can be applied topically, and taken in gel capsules as well.
� Slim & Sassy – Slim & Sassy is a pleasant blend of grapefruit, lemon,
peppermint, ginger and cinnamon essential oils, formulated to help
manage hunger, calm your stomach and lift your mood. Slim & Sassy is
the ideal oil for cleansing the liver, balancing blood sugar, and improving
metabolism.
� DigestZen – Personally, DigestZen is my “go to” oil for complete digestive
support. DigestZen is a propriety blend of anise, caraway, coriander,
fennel, ginger, peppermint, and tarragon. DigestZen supports alleviation
from congestion, constipation, diarrhea, heartburn, indigestion, motion
sickness, nausea, and stomach aches.
When it comes to emotional detoxing, I’ve fallen in love with a handful of
essential oils that have truly helped my body get back to balance and flourish in
harmony. Some of the oils that I use for emotional support are serenity, balance,
elevation, citrus bliss, and wild orange.
♥ For more information on which oils I use for emotional support and
balance please contact me directly [email protected].
♥ Once you have completed the detox, you will be eligible for a
complementary 30 minute Discover Session.
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Page 20
DISCLAIMER
I am not a medical doctor, dietician, or nutritionist. I do not hold a degree in
medicine, dietetics, or nutrition. I make no claim to any specialized medical
training, nor do I dispense medical advice or prescriptions. This content is not
intended to diagnose or treat any disease. It is intended to be provided for
informational, educational, and self-empowerment purposes ONLY. Please
consult with your doctor or wellness team if you have questions regarding this
whole foods program, and then make your own well-informed decisions based
upon what is best for your unique genetics, culture, conditions, and stage of life.
Please keep in mind that, when including new products in your life, you should
always consult your doctor especially if you are currently taking prescription
medications.
All materials are copyrighted and remain the property of their respective
owners. Materials made available to the private group forums, by email, or any
other means, may not be distributed in any fashion, print or electronic, without
the expressed, written permission of the respective owner. Copyright © 2014
Renewed Living. All rights reserved.
PLEASE NOTE: All contents are based on my personal knowledge, opinions, and
experience as a restorative health coach. Please consult a medical advisor
regarding medications or medical advice.