28 Day Detox With Connie by David Pavlik

28 DAY DETOX MAXIMIZE YOUR HEALTH R E J U V E N AT E R E ST O R E R E V I TA L I Z E

CONTENTS 28 DAY DETOX 03

Welcome

Here’s To New Beginnings

Detox Overview

Benefits of Detox

Setting yourself up and preparing the kitchen

Foods To Eliminate

The Dirty Dozen

Remove

Things to Remember When Going Shopping

Food Options

Supplements

Lets Talk H20

Exercise

Your Daily Routine

Extras

Recipes

Journals 2

Welcome! WOW! You have just made an awesome commitment with yourself to improve your health. This cleanse will help you release toxins and you’ll be giving your digestive system a break and allowing the natural healing process to happen. You will see for yourself how food affects the way you feel. “Unless commitment is made, there are only promises and hopes, but no plans.”

This Program is not to replace the advice of

Hereâ&#x20AC;&#x2122;s to New Beginnings

your health professional. If you feel like you might have a health problem, you should consult a health professional.

The author is not responsible and assumes no liability, loss or risk, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of any of

THINK POSITIVELY + SHOW GRATITUDE EXERCISE DAILY + EXPAND YOUR LUNGS EAT HEALTHY + EAT DELICIOUS FOOD STAY STRONG + LET GO OF JUDGMENT

the contents of this program.

WORRY LESS + UNPLUG + ENGAGE THE SENSES

No part of this eBook may be reproduced

DANCE MORE + PLAY + LAUGH

or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information

LOVE OFTEN + ENJOY BEING ALIVE BE HAPPY AND HEALTHY

storage and retrieval system, without written permission from the author. 4

Your Detox Overview

Your Detox Overview Why I believe this program can change your life...

Pre-Cleanse This is when you make your commitments and set your intentions. Go shopping for all the cleanse ingredients. Get Ready Mentally, Emotionally & Physically

The Cleanse You will follow the eating plan and the Self Care Practices.

Reintroduce You can start reintroducing foods back into your diet one by one so you can identify which foods you have sensitivities to, or your intolerant to. From there you will know which foods are perfect for your unique body and which ones do not serve you.

I have always been in the business of helping people look good and feel better. Being in the Beauty industry for 30 years, making women feel better about themselves was just what I did. But since 2011 God has had me on a journey. A journey to take back control of my health. It started when I decided to do a juice fast for 52 days. On that fast I lowered my blood pressure, lost weight, gained energy and overall just felt great. But, that’s when I realized that food was medicine.

You can have vitality; you can have life in your years. I am not saying there is not a place for doctors and or medicine. But we don’t have to be addicted to them, either of them. I believe that once you have committed to this program and you follow it through you will see a difference in how you feel. And I pray that you decide to make the changes in your life, like I did mine, to live a long and healthy life, one filled with vitality not dependent on doctors, or medicine. Enjoying your children and grandchildren. It is never too late.

My world changed. I was then led to the health benefits of Essential Oils. And then on to training to become a Health Coach so that I can help women like me that feel stuck can’t lose weight or just can’t seem to keep it off. Hormones, blood With an open heart. pressure and a host of other health issues can I pray blessings on your journey. be fixed with just a simple adjustment in the foods you eat and a change in your mindset. I believe we have been handed a deck full of lies. And Big Pharma has or wants us to be hooked on drugs of every shape and color so they keep on making money and we keep on getting sicker. Change your mind, take back your health!

Connie Ortiz

Benefits of Detox • Begin to shed excess weight • Boost your energy • Feel lighter and cleaner • Experience clearer skin • Improve your digestion • Decrease congestion and allergy symptoms • Discover food sensitivities • Create healthy habits that enliven you

Setting yourself up and preparing the kitchen Pre-Cleanse Identify your goals and your support network Why do you want to cleanse? What are your expectations and hopes? Do you have concerns about the cleanse?

Setting Yourself Up This is really important. Setup your schedule for success. Set the date on your calendar for exactly when your cleanse will begin and when you will complete your cleanse. You want to consider giving yourself permission to be more forgiving with yourself to slow down and relax. Your body is going through a healing process and you want to allow your body to go through the healing process with as little stress as possible. With that said it is important to rest…. So if your body is telling you to rest…then you need to rest.

Prepare Your Kitchen First things first, get rid of any “toxic temptations” such as breads, anything with sugar, chips, beverages, any thing that is processed…. Anything on the “do not eat” list. Anything that might tempt you to eat out of convenience.

Be Prepared as Best You Can

You also want to block on your calendar a scheduled time for shopping and prepping foods ahead of time.

Review the dietary guidelines, supply list, and recipes to ensure you are ready.

Take into consideration your normal functioning work life, and well life in general. Birthdays, celebrations of any kind. You want to be prepared with your food. Make sure you have a support system at home, to help you with your journey and not cause you to sabotage your efforts.

Set up your plan for the week and go shopping this way you have what you need before you begin your cleanse. Plan ahead each week, go shopping before you run out of food for the next week. 9

Foods To Eliminate Remove Set up your plan for the week and go shopping this way you have what you need before you begin your cleanse. Remove the Following GMO Foods: • Corn • Soy • Canola • Alfalfa • Sugar Beets

The Dirty Dozen

How to Avoid GMO Foods GMO foods has been given an acronym “God Move Over “ Top recommendations for keeping GMO foods out of your body: Avoid all foods with corn, canola, and soy. Look for and buy foods that are labeled GMOfree. Shop for organic foods (by law, they must contain less than 5 percent GMO products) with the exception of the clean 15 list. Plant your own garden or go to the farmer’s market - However you have to be careful at the farmer’s market, not everything there is organic or NON GMO.

Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Cherries Pears Spinach Lettuce Potatoes

This Is the Dirty Dozen Which means they have the highest pesticide residue. Try to buy only Organic!

Remove Remove Dairy

Remove Gluten

According to research by the Journal of Agriculture and Food Chemistry, scientists have discovered there is an average of 20 different chemicals and medications found in our milk and meat supply, including:

Make sure you read labels because it’s not just grains that have gluten, even some salad dressings have it, so read labels. Grains have been hybridized which means you are getting much higher amounts of it. And it is really hard on your digestive system, and can damage the gut lining. Gluten can cause weight gain. It can cause inflammation.

• • • • • • • •

Growth Hormones Steroids Antibiotic Drugs Antifungal Drugs Painkillers Anti-inflammatory Medications Sex Hormone Medications Heart Medications

Remove Replace Corn Oil & Canola with Olive Oil

Remove Supplements

Recognize genuine extra virgin olive oil

You want your supplements and vitamins to be clean Non GMO.

Anything labeled light, pure, or a blend isn’t virgin quality. It should be in a dark bottle.

It’s better to stay away from even the gluten free junk foods.

Remove Conventional Meat and Farm Raised Fish.

Remove Sugar Sugar is toxic for your body. It raises your insulin, it feeds candida, and causes inflammation. It will increase your chances of becoming diabetic, and causes fatigue.

These are part of the Toxic two.

Remove Sugar Products

No Pork or Shellfish. No Lunch meat.

All artificial sweeteners. Aspartame, Sucralose and Splenda,maple syrup, All Dried Fruit. Here are some of your hidden Sugar words. Agave Nectar, Corn Syrup, Dextrin, Dextrose, Fructose, Fruit

Remove Alcohol

Buy only organic grass-fed meat and wild caught fish.

It’s just a different form of sugar.

Things to Remember when Going Shopping Food Options!

These are the Clean Fourteen • • • • • • •

Mushrooms Mangos Onions Papayas Pineapples Sweet potatoes Sweet peas

• • • • • • •

Asparagus Avocado Cabbage Cantaloupe Eggplant Grapefruit Kiwi

Non-Starchy Veggies that you can Eat All the Time Asparagus Bean Sprouts Bell peppers Broccoli Brussels sprouts Cabbage Cauliflower Celery Chives Collard greens Dandelion greens Eggplant Endive

Fennel Garlic Gingerroot Green beans Hearts of palm Jalapeño Peppers Kale Lettuces Mushrooms Mustard greens Onions Parsley Radicchio 14

Food Options

Radishes Shallots Snap Beans Snow Peas Spinach Summer squash Swiss Chard Tomatoes Turnip greens Watercress

Drink – Kombucha, Green Tea, Strawberry Lemonade Coffee – Limit to two (2- 12oz. cups or less) – Bullet proof is best Dark Chocolate 70% or more – limit 1 square a day 100% Grass-fed Beef, lamb, and Venison Free-range poultry nitrate free turkey bacon Pasture raised, organic Non GMO Eggs Nitrate Free Hot Dogs – Applegate brand Fish – Wild Caught Salmon and wild caught fish (Halibut, Sardines, Grouper, Tuna) Canned Fish – Sardines, Salmon and if your going to use Tuna. You should only use it once a week and only from the brand called “Wild Planet” do not throw out the water dump the whole can water and tuna into the bowl you will be using. DO NOT USE ANY OTHER BRAND- TUNA HAS HIGH MERCURY LEVELS. This is the only brand I trust, but still would use only once a week. Unsweetened Coconut Milk Unsweetened Almond Milk Raw Unpastured Sheep Cheese Yogurt – Goat Milk Kefir Raw Grass-fed Butter (Kerry Gold or Ghee) Coconut Oil, Avocado Oil Flours – Coconut Flour, Almond Flour Use Zucchini or Spaghetti squash for noodles Sweet Potato Fries (Cook in coconut oil)

Chips – Kale chips Whey Protein – Organic Grass-fed Chia Seed Pudding Salad Dressing – Olive Oil, Balsamic Vinegar, or Bragg’s Apple Cider Vinegar Dips – Hummus, Guacamole, Salsa Nut Butter – Almond Stevia, Raw Honey Dates, Cinnamon Spices – Pink Himalayan Salt or Celtic Sea Salt all spices make sure they don’t contain MSG or Gluten (Read Ingredients) Cookies and Pastries – Made with Coconut Flour, Almond Flour, Dates, Raw Honey or Stevia (To Substitute Flour – 1 cup flour- use 2/3 coconut flour, and 1/3 almond flour)

Supplements

Food Options You may also want to have: •

Other Healthy Oils - Avocado, grape seed

•

Nut Butter - Raw almond preferably

•

Nuts - Walnut, almonds & pecans raw pumpkin, raw sunflower

•

Seeds - Hemp, Chia, Flax

•

Canned Full Fat Coconut Milk

•

Coconut Aminos or Braggs Liquid Aminos

•

Low-sodium Boxed Broth (Vegetable or Chicken)

•

Bone Broth

•

Mustard

•

Himalayan Pink Salt

Probiotics Taking a good probiotic will help support you, during and after the cleanse because they help produce vitamins in your body by allowing the body to produce some B-12 Fatty Acid Buterate which your intestinal cells use for energy.

Magnesium This is one of the essential macro-mineral that comprise 99% of the body’s mineral content. It’s an essential mineral for staying healthy. It can reduce symptoms of chronic pain, fatigue and insomnia. It helps our bodies maintain balance and avoid illness...

Lets Talk H20 How much water should you be drinking?

doTERRA Lemon, Peppermint, Lime, Wild Orange or Grapefruit Essential Oils (1 – 2 Drops of anyone of these)

If you aren’t used to drinking water, the first few days will seem like too much. Don’t be surprised by finding yourself urinating a lot more then you normally do. When drinking a lot of water your urine will be almost clear, or colorless and odorless. Your body is like a big, dry sponge that when you pour water on to it, at first the water will just run off of it. But after just a little bit of time the dry sponge will start to finally starts to absorb the water, until it gets saturated and excess water leaks our the bottom, no pun intended. Drinking water first thing in the morning, really if you could get at least 8 oz. down before you eat or drink anything will help you keep your bowls moving, which is important for detoxification. You need to be drinking at least half your body weight in ounces.

H20 Hydration Tips

During a cleanse, you will be giving your digestive tract a vacation. A vacation from the stress of having to process foods which cause inflammation, fermentation and allergic reactions. Eating with full attention and chewing promotes proper digestion. Enzymes are secreted in the small intestine, which stimulates the muscular contraction to move food along. The stimulus of each meal should produce enough contractions to move intestinal contents all the way along their path and out of the body. If you are not having consistent daily bowel movements, there’s a good chance you’re not drinking enough water or you may want to add a Magnesium Citrate or Cascara Sagrada. Only if you find yourself not eliminating and feeling constipated. Water, Water, Water!

Exercise Be Active It’s Really Important that you get movement in for at least 30 min. You will kick start your metabolism, sleep better and reduce stress • Brisk Walking • Bike ride • Swim • Roller skating • Jumping on a trampoline • Zumba • Barre Find something you like, something you can do and do it everyday 30 minutes first thing in the morning. You have to schedule it in. But you have to do it!!! Remember you are changing your mindset.

Non Food nourishment and stress relievers • Aroma Touch Massage • Relax in a salt room • Take a detox bath • Sleep • Walk, Hike, Bike • Alone time to pray • Meditate • Inspiring books • A great music playlist • A housecleaner • A bubble bath • Take a vacation from your computer

Fill up 2 liter sized glass water bottles. Drink water throughout the day to help pull toxins from your cells and flush your body. Add cucumber slices, strawberries, lemon or lime to flavor your water or you can use 18

Your Daily Routine Your Daily Routine Wake up - Drink water and take probiotics (Remember to drink ½ your body weight in water each day) Sunlight - You want to get at least 20 min. of sunlight a day

Sleep - Get your zzz’s in Create a clutter free, soothing, restful environment. Make your bedroom a sanctuary that gives you peace and makes you calm at the end of the day. Your room needs to be totally dark - remove or cover all the little lights that are on so many things.

Exercise - 30 minutes (3 - 5 times a week) Eat - Keep it moving recipe Breakfast - Smoothie of your choice Snack – If you need it 10-12 raw nuts a mix of Almonds and walnuts (not 10-12 of each) Lunch - of your choice from the recipes Soup and salad (you can also add a protein if you want) Snack - Special Detox drink Add Hummus with bell peppers, celery or cucumbers or 10-12 raw Almonds, Walnuts (remember this is a snack not a meal) Dinner - of your choice from the recipes Amazing Detox Bath - Helps sleep

Journaling You want to journal EVERY night. Make it part of our winding down time. Write about your day. What was your experience with the detox each day? How are you feeling? Anything that is exciting you? Or maybe there is something that is frustrating you. Notice and write down the changes you are noticing in your body and mood. This is your time to dump everything in your brain and put it down on paper. There will be questions for each night that will help you with your experience, and help you explore deeper and clear any obstacles that might come up for you on your journey to a healthy life style. As a side note, this will help you sleep so much better

Extras Take 5 Breaths Stress makes you fat it puts you in fight or flight mode. Everything shuts down, including digestion. When you relax this helps you reset your metabolism and lower cortisol. Before you eat take a few minutes just to breath. Breathe in through your nose for the count of 5 then hold it for a count of 5 then slowly breathe out to the count of 7. Do this for at least 5 cycles before you start to eat.

Skin brushing + Amazing Detox bath A skin brush is a long handled, non-synthetic, hard bristled brush used to help unclog pores and remove toxins that become trapped in the skin. It’s also great for stimulating lymph and reducing cellulite. Long handled skin brushes can be purchased at a health food store or online

Get started, follow the simple steps below:

moving in long sweeping motions toward your heart. Always brush toward your heart. 3.Brush several times in each area. 4.Take care as you brush over more sensitive areas, like breasts. Your skin will become less sensitive the more you dry brush. 5.Once you’ve brushed your entire body, get in to your Amazing detox bath This bath will totally bring you to the ultimate state of relaxation along with the dry body brushing will help you to detox. Make this a daily ritual, it will help you switch your mind to sleep mode.

Your Amazing Detox Bath Recipe Make your bath water as hot as you can stand it. Add 2 cups of Epsom salts ½ cup of baking soda 10 drops of doTERRA Lavender essential oil. Add one or two bodies and soak your stress away for 20 -30 min. This will relax your muscles and help detox your body as well.

1.Get naked and stand dry in a bathtub. Do not wet your skin. 2.Begin brushing by starting at your feet and

Journal - Write down everything you’re worried about. Also your to do list. 20

Recipes!

Keep it moving Ingredients: Âź cup of Keifer with no sugar. Goat milk keifer is best! 2 Tbsp. Ground Flax seeds/meal

Your Special Detox Drink Ingredients: 2 tablespoons apple cider vinegar 2 tablespoons lemon juice 4 ounces coconut water 4 ounces filtered water Pinch of cayenne pepper

Instructions: In a large glass, combine all of the ingredients and mix well. Drink immediately.

Bullet Proof Your Coffee Ingredients: 1 Cup fresh brewed coffee 1 Tbsp. Coconut oil 1Tbsp. Grass-fed butter Cinnamon

Instructions: 1 cup of fresh brewed coffee into your bullet mixer, with the coconut oil, butter and cinnamon. Blend till you have a frothy top. Pour into your mug and enjoy.

Kefir Raspberry Smoothie Ingredients: 1/2 c kefir 1/2 c coconut water 3/4 c raspberries 1 scoop protein powder 1 Tbsp. honey 1 scoop greens Handful of Ice