HEALTHY LIVING 30
DAY 1
Just wanted to share a couple tips as you start WEEK 1!!!
R E M E M B E R the 7 Day Cleanse is for week 3. Put it away for now.
1) Drink LOTS of water!!
2) LEMON is a natural detoxifier and also alkalizes your water and thus your body. So at home or out, ADD organic LEMON or organic lemon juice.
3) You can have 1-2 detox teas daily throughout your 30 days. I recommend TWO in this first week as it will help you flush toxins & negative withdrawal symptoms faster.
4) With the exception of the 7-day cleanse, you should be using ALL supplements in your Arbonne arsenal. Check your 'SAMPLE DAY' document in the TOOL BOX to find out where to work them in. Remember, ALL supplements have their own function and set of benefits. We need ALL pieces for our 'recipe' to turn out right!
5) Designate an hour in the kitchen early each week (or the weekend before) to do all your food 'prep' – chopping veggies, cooking brown rice/quinoa, etc...that way dinner time is quick & easy throughout the week!
6) The only time you should be stepping on the scale is ON MONDAY MORNINGS!! Do not obsess with NUMBERS. We don't lose weight to get healthy. We get healthy and then (most of us) naturally lose weight. The way you're going to FEEL is the BEST benefit. Weight loss is a bonus! If weight loss IS NOT your goal, you can focus more on 2 healthy meals and 1 shake per day. Remember Healthy Snacks and Recovery shakes to keep you from getting hungry!
7) Before you get too far into this, take some "Before" pictures! YOU need to see the difference for yourself.
8) WEEK 4 is designed to take you beyond the structure of a 30 program. There are several videos there with testimonies and teachings that MAY be beneficial for you to watch throughout your journey. If you feel stuck, head to WEEK 4 and check them out!
Have you ever heard "It gets worse before it gets better"?You're about to experience this FIRST-HAND with this detox!! Your initial 4-7 days will likely be your hardest. And the more toxic you are, the worse your symptoms may be. Cravings, moodiness, irritability, headaches, FATIGUE, loss of appetite, nausea, nasal congestion, GI changes...just to name a few. No worries though - ALL good signs that your body is purging those pesky toxins. There's a lot on the web about what to expect during a food detox. Just know that it’s ALL normal! These first few days may be "tough times". Focus on the LONG TERM SUCCESS you desire and REMAIN committed. THIS TOO SHALL PASS!!! Below is a great article to read on this topic.
Let’s talk exercise for a quick minute because some of you are EAGER to attack this on both fronts, and we commend you! However, your body will be going through some drastic changes over the next several days and all EXCESS energy will be wrapped up in the detoxifying process (your gut primarily). Therefore, we recommend light to NO exercise during the first days of your detox. Heavy exercise will leave you completely exhausted and might also sabotage your weight loss goals. At ALL times, you want to make sure your NET caloric intake (food calories minus exercise calories) is never below 1200. If you fall below this mark, your body will go into ‘store’ or ‘starve’ mode and will HOLD ON to weight instead of lose it. SO, listen to your body. You will know once you are out of the withdrawal stage and energy level is back up. Then, HAVE AT IT! Just be mindful of expenditure and compensate with approved snacks or adding more fat/carbs/calories to your shakes. And one more thing, if your exercise session is high intensity and over 60 minutes in duration, you are allowed (& highly encouraged) to have a “RECOVERY SHAKE”. And this one CAN include higher sugar fruits i.e. banana, pineapple, mango, etc.
DAY 2
Hey friends! You've all survived DAY 1!!!
Make Sure You Go, Go!
(Y'all didn't know we were gonna get so personal, huh?!) But seriously...Daily bowel movements are key to your Detox.
If you don’t take out the trash at your house, it will pile up, attract pests, and quickly become a problem. During the Clean Detox your body is taking out its “trash” by eliminating toxins through the bowels. Having daily bowel movements will help make sure that toxins are not re-absorbed into your system. Sometimes your bowel movements will increase when doing the detox. Other times you may be constipated. If you are constipated, here are a few ways to resolve it:
1) Stay hydrated: Drink enough water so you use the bathroom once every hour.
2) Eat fiber-rich foods like leafy green salads, beans, aloe juice, warm lemon water, or green vegetable juices.
3) Move it: Do some movement and light exercise (walking is a great option).
4) Use Natural Calm: This magnesium citrate supplement helps restore healthy magnesium levels and increases calcium intake to encourage natural stress relief and healthy bowel movements. Purchase it at your local natural food store.
Some thoughts on water....Drink up!
The two ways to remove toxins from our bodies is thru our sweat and bowels. One way to help get toxins out is to drink plenty of water.
But what does that really mean? It is different for everyone. Based on the climate we live in and our body weight, we will have different water needs to stay hydrated. A simple way to calculate it is to multiply your weight by 67%. If you weigh 175 pounds, you should be drinking about 117 ounces of water every day. You will need to adjust that number based on exercise and sweat.
According to The Slender Kitchen, you should add 12 ounces of water to your daily total for every 30 minutes your workout.
All fluids count. Your Detox Tea, Fizz Drink and the water you add to your shakes counts towards your daily total.
TIP: Use a 1 liter bottle daily to measure your water intake. Drink and refill.
DAY 3
Beginning today, we are going to start touching on those “AVOID LIST” foods.
Today we’ll start with our biggest culprit of them all – SUGAR!!!
Health Issues Related to Sugar Addiction
Sugar has many destructive effects on the human body, including but not limited to, damaging, altering and disrupting proper function of the nervous system, endocrine system, metabolic system, cardiovascular system, gastrointestinal system and immune system as well as primary organs like the liver, kidneys, colon and pancreas. The list of health problems associated with sugar is enormous and too large to go into completely in one article, but some of the most common include:
depression
mood swings
irritability
depletion of mineral levels
hyperactivity
anxiety or panic attacks
chromium deficiency
depletion of the adrenal glands
type 2 diabetes
hypoglycemia
obesity
candida overgrowth
high cholesterol
anti-social behavior such as that found in crime and delinquency anger control issues
insomnia
decreased immune function
aggression
neurotransmitter deficiencies
high blood pressure
heart disease
asthma
alcoholism
acne
PMS
OCD
fibromyalgia
attention deficit
cancer
binging
obesity
chronic fatigue
addiction
hormone imbalance
The consumption of sugar is considered to be one of the three major causes of degenerative disease in America,
even by the American Diabetes Association. Sugar is so destructive it can probably be linked to just about any health
condition you think of and then some. One of the most important issues for anyone living with a chronic illness is the
impact sugar has on the immune system. Sugar suppresses the immune system. Regardless of whether you're trying
to improve your health or protect it, removing sugar from your diet is probably one of the most important things you
can do for yourself and your health. That, and the avoidance of environmental toxins. There are few things in life
where we have a lot of control what happens to us, but the food we put into our bodies is something that is totally
within our control. Making better choices in food has a significant impact on our level of health, emotionally, physic-
ally and spiritually, and it doesn't require expensive lab work, prescriptions, remedies or trips to the doctor. Remov-
ing sugar from your diet is not as easy as you think, because sugar is used as an additive for preservation and to
make things more palatable. So, it is basically found in most commercial foods. Unless you are living a health con-
scious life-style and picking your food wisely, sugar is in your catsup, morning cereal, spaghetti sauce, soup, salad
dressing, peanut butter, pancake syrup, bread, and yogurt. You name it, and it probably has sugar in it. They even put
sugar in your salt. You must learn to read labels very carefully and make different choices when shop to decrease/
eliminate sugar from your diet. Want more? Watch Fed Up by clicking on the link to the right.
AND please don't think that 'sugar free' is a healthy option!
Here's the UGLY truth for all of you "diet" and "zero" lovers. Splenda: Made like sugar, but closer to DDT!!
If you could make just ONE change towards health, it would be ditch ARTIFICIAL SWEETENERS. Artificial means FAKE. Your body has NO clue how to process ‘fake’. Instant gut toxin and neuro (brain) toxin.
Organic Agave or Organic Stevia are acceptable alternatives during the detox!
DAY 4
Snack Mindfully or Not At All
Before the Clean Eating Detox, you may have started innocently snacking on cookies or chips and then realized
twenty minutes later that you ate the whole bag. To make matters worse, you weren’t even hungry. We’ve all been
there, many times in fact. Rather than calling on your own personal guilt monster, give this a thought: The repeated
desire to snack is really a desire to change how we’re feeling in the moment. The more we’re not conscious of why
we’re snacking, the more this habit can numb how we really feel. We understand that for some, snacking is helpful in
maintaining good energy levels and mood. But before you start grabbing snacks, even if they are clean, check in
with yourself and make sure what you’re feeling is true hunger. Sometimes finding the right amount to eat everyday
takes a little personal experimentation. If you find that you are consistently hungry throughout the day, increase the
amount of protein and healthy fats in your breakfast & lunch shakes.
The Twelve-Hour Window
Deep cleansing takes [a night’s] time. Imagine your body as a city. Just like a city needs to budget its finances, your body needs to budget its energetic resources. Your daily energy is limited, so your body must constantly prioritize how it gets distributed. Now here’s the thing: digestion is one of the most energy consuming functions of the body (remember last Thanksgiving’s food coma?). So if your body is constantly tied up with digestion during the detox, it will put deeper cleansing on hold. Our answer to this: the Twelve-Hour Window. After your evening meal, leave a twelve-hour window before having your morning shake. If you have your dinner or evening shake at 7pm, you should have your morning shake at 7am or later. Why? The body sends the signal to go into deep detox mode approximately eight hours after your last meal. Then the body needs another four hours to do a deep clean. 8 hours for digestion + 4 hours for deep clean = 12 hour window.
So if you fill up your belly late at night, and eat early again the next day, your body isn’t given the opportunity to clean house.
The Twelve-Hour Window is challenging to make happen everyday, but committing to it will help you get the most out of your Clean Detox.
Note: It is okay to have water or herbal detox tea during the Twelve-Hour Window.
DAY 5
"Dine-Out" ideas since it is the weekend...
The easiest way to dine out is to remember your plate should be filled with lean protein and veggies. Most restaurants are NOT going to be/have organic offerings, just know that and do your BEST. And don't be afraid to ask for modifications when you order...no cheese, no bread, oil/lemons on the side for dressing, etc. Lots of restaurants are offering gluten-free options these days, so check for that and then modify as best you can.
There's actually an app/website called findmeglutenfree.com.
It is possible to dine out "Detox Style"!!
DAY 6
HEALTH TIP OF THE DAY:
Definition: A food craving is an intense desire to consume a specific food, stronger than simply normal hunger.
There is no single explanation for food cravings and can range from the following:
1) Foods that are HIGH in fats, carbohydrates and glucose (chocolate, sweets) affect the brain centers for appetite to produce endorphins and interactions with the opioid system in the brain triggering an addictive effect to occur. The consumer of the glucose feels the urge to consume more glucose, much like an alcoholic, because the brain has become conditioned to release "happy hormones" every time glucose is present. This essentially means that the brain physically changes when it becomes used to consuming a mass quantity of a certain chemical so that the brain can release the highest quantity of "happy hormones" as possible. (Emotional Eaters.. are not emotional eaters...it is your brain telling you it wants HAPPY HORMONES).
2) When we consume foods that are not CLEAN (providing NUTRIENTS & FUEL) for the body...the body remains "unsatisfied" creating a craving for the "FUEL" that is STILL needed, even after eating sometimes a large amount of "food". What these statements say to me is that craving for food is a TRUE PHYSICAL RESPONSE FROM YOUR BODY and it is affecting how you eat. YOU are not "mental"! I hope this will help people that are not happy with their health and/or body image. STOP "beating yourself up" thinking that you are just "weak" with food MENTALLY! It is a true physical response you are having. This does not release YOU from the RESPONSIBILITY to do something about your health, but you can GIVE YOURSELF GRACE and start taking steps to making healthier choices for LIFE when you understand this FACT!
YOU have now been empowered to start taking steps in changing the physical response you might be having. Everyday that you eat clean and stick to the detox plan, you are making the choice to change! You will RETRAIN your brain to CRAVE HEALTHY FOODS the more healthy choices you make and your body realizes it FEELS SOOOOO GOOD when you do! Your body will want more of THOSE happy hormones and you will enjoy a life full of energy, health and VITALITY!!
DAY 7
You guys are already doing this!!!!
Here is confirmation that you are on the right track! Check out this Rachael Ray show interview on the Virgin Diet.
She said if you could do just ONE thing for your health to REALLY make a difference, it would be to start your day
with a VEGAN PROTEIN SHAKE!! (And she makes them JUST like we teach!) YOU are doing this already!!!
When eating clean, it is also important to remember to watch your portions. While clean eating is good and full of
nutrients, over eating is going to add to your weight. You should be having 3 meals a day and 2-3 snacks. That is
eating 5-6 times a day. Be sure to count how many almonds you grab. 20 whole almonds is 138 calories, 11.0g Fat,
5.2g Carbs & 5.1g protein. When something has more fat than protein, I limit it. I want my fat and protein more
even and my carbs a little higher. For the entire day, aim for 30% Fat, 40% Carbohydrates, 30% protein. If you are up
for it, track your calories with a free app like LoseIT! www.loseit.com If not, just be aware.
“Eat protein at every meal or be grouchy and hungry all day.” – Bob Harper (The Biggest Loser).
