Clean Up Your Act Phase 1: Preparation During the week prior to starting your detox support ReSet program, you’ll want to start getting yourself ready by reducing your intake of certain substances that can be problematic if you go “cold turkey”. Titrate yourself down in doses (meaning reduce a little at a time) until you are at zero intake for the start of Phase 2. What we are intending here is to give your elimination systems a break and let them catch up. We aren’t going to overload them during a period when they are already exhausted. When we do that we risk pushing the body into both metabolic and immunologic danger zones. We will talk about each of these during class. Not all of these are problematic for regular consumption, but it’s good to take a short break from regular habits. Slowly reduce your consumption of these items so that you start Phase 2 without them. Substances Sources Substitutes caffeine (tip: either teas (green, black, Teeccino, chicory root gradually substitute decaf matcha, chai, etc), coffee, (Inka, Cafix, Pero, Kaffree or gradually swap in one of sodas, energy drinks, Roma) kombucha, maca, the listed substitutes; don’t appetite suppressants, yerba mate, any herbal tea go “cold turkey” or you some medications (like may end up with a nasty Motrin) headache; stay hydrated) alcohol (tip: drink one of beer, wine, liquor, herbal mineral water, naturally the substitutes from a tinctures, cough syrups, bubbly water, herbal tea beautiful wine glass) etc sugar (tip: if you crave table sugar, fructose whole stevia leaf (not sweet, reach for fruit. You’ll granules, evaporated cane extract or powder) works be amazed at how sweet juice, rice syrup, agave well in hot drinks such as an apple is after 1 week!) syrup, honey, maple syrup tea blends artificial sweeteners NutraSweet (aspartame), whole stevia leaf (not (more on this in class) Splenda (sucralose), extract or powder) works Nutiva (stevioside), sugar well in hot drinks such as alcohols (sorbitol, manitol, tea blends xylitol, etc) processed grain bread, crackers, pasta, whole grains such as products (tip: if you miss pancakes, waffles, muffins, quinoa, brown rice, black “crunch” try celery or biscuits, pretzels, and of rice, millet, amaranth, jicama with a little sea salt) course cookies, cakes, etc buckwheat, kamut, etc Kia Sanford MS!www.KailoCounseling.com Substances Sources Substitutes non-organic animal conventionally raised beef, organic grass-fed beef or protein (tip: you can pork, chicken, turkey; lamb; Alaskan wild salmon; always go vegetarian cured meats with nitrates north Pacific smaller fish during this program) or nitrites; farmed seafood; such as mackerel or sushi and any seafood sardines; game meats; coming from Asia or the vegetarian options Atlantic (legume + grain combos) dairy bovine milk, yogurt, whole unsweetened cheeses, cream, ice coconut milk; cream; also “fake” cheeses unsweetened nut or grain or yogurts from soy milk without carrageenan legumes soy (tofu, soy protein black beans, kidney isolate, TVP, fake “meats” beans, lima beans, peas, made from soy) lentils, etc; fermented organic non-GMO soy (tempeh, miso, tamari) fats conventional butter, organic ghee, organic olive margarine, corn oil, soy oil, oil, organic coconut oil sunflower oil, safflower oil, rice bran oil, sesame oil, peanut oil, “vegetable” oil Tips and Tricks Water: Don’t forget to drink water! Water is vital throughout this whole process to keep your elimination systems flowing freely. You may add a slice of any citrus you desire to your water or cucumber or a splash of unsweetened cranberry juice. Bubbly water is fine as long as it is naturally bubbly (Pellegrino or Perrier) and not artificially carbonated (Talking Rain or club soda). Spices: You have a medicine cabinet in your kitchen! There are pain relievers, digestives, antacids, anti-inflammatories and more on your shelf. Use herbs and spices to keep your meals interesting, especially if you are going vegetarian for the first time. Meals don’t have to be bland to be healthy! Sleep: Start making a commitment to being in bed at the same time each night before midnight. Turn off all glowing screens at least 1 hour before bed. If you can forgo TV completely during this program I highly encourage you to do so. You will eliminate huge amounts of conscious and subconscious cues to eat, and to eat the wrong foods. See you on Monday January 20th when we meet for class and kick off Phase 2! Kia Sanford MS!www.KailoCounseling.com.