All Natural 12 Day Cleanse

All Natural 12 Day Cleanse

Welcome 1 During the next 12 days you will be making changes in your lifestyle that will be a little bit uncomfortable. The purpose of this program is to move toward a healthier lifestyle, not necessarily to turn your whole life upside down and shake it around. Be kind to yourself. You will be adding things in as you subtract something out. In the next 12 days, you will be going through a detoxification that includes body, mind and soul. Give it all you have and you will experience a sense of inner cleansing you never thought possible. Do not feel alone. We will be there for you every step of the way. The Health Coach Group Copyright 2013 All Rights Reserved

Welcome 1 “There is therefore now no condemnation for those who are in Christ Jesus. For the law of the Spirit of life has set you free in Christ Jesus from the law of sin and death. For God has done what the law, weakened by the flesh, could not do. By sending his own Son in the likeness of sinful flesh and for sin, he condemned sin in the flesh, in order that the righteous requirement of the law might be fulfilled in us, who walk not according to the flesh but according to the Spirit. For those who live according to the flesh set their minds on the things of the flesh, but those who live according to the Spirit set their minds on the things of the Spirit. ...” Romans 8:1-39 ESV The Health Coach Group Copyright 2013 All Rights Reserved

Meet Your Health Coach 1 BIOGRAPHY XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx Contact INFO The Health Coach Group Copyright 2013 All Rights Reserved

Welcome 1 This program cannot be construed as a recommendation of medical treatment or medication. It is not professed to be physical or medical treatment nor is any such claim made. There are no medical recommendations or claims for the 12 Day Detox program or for any of the vitamin or mineral regimens described in this program. No individual should undertake the 12 Day Detox program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical practitioner. The author makes no warranties or representation as to the effectiveness of the 12 Day Detox. The Health Coach Group Copyright 2013 All Rights Reserved

12 Day Detox Schedule 1 Introduction and Meal Plans Shopping List Journaling Goal Setting Visualization Healthy Grocery Shopping Lemon Water Lessons in inflammation Exercise Dry Brushing Sunshine / Juicing vs Blending Sugar BONUS * 30 minute phone meeting for personalized assessment. The Health Coach Group Copyright 2013 All Rights Reserved

The Health Coach Group 2012 Copyright All Rights Reserved
Necessary Changes 1 Do Don’t Stevia Greens Fruits Water Lemon Vitamins Legumes Nuts and seeds Herbal teas Sugar, sugar substitutes Gluten Caffeine Dairy Meat Processed foods Soda Nicotine The Health Coach Group 2012 Copyright All Rights Reserved

Prepare Your Kitchen 1 You can get pretty fancy if you want, but it isn’t necessary. You will be receiving a grocery list for a pantry to be well stocked. You should subtract anything that doesn’t appeal to you or that you think will not get used….but, please keep an open mind. The better your pantry is stocked, the more prepared you are to throw together a last minute meal. You could go out and get a fancy juicer, blender, dehydrator…The truth is, you can get by with a good knife. The one thing that you do want is lots of fresh fruits, vegetables and herbs. You will want to buy foods that have not been grown with pesticides and fertilizers because we don’t want to be adding more toxins into your body. Glass jars, containers, cups and bowls are preferred over plastic. The Health Coach Group 2012 Copyright All Rights Reserved

Shopping List 1 Fruit Apple Avocado Banana (after cleanse) Blackberries Blueberries Coconut Dates Durian Goji Berries Lemon/Lime Mango Mulberries Orange Pineapple Raisins (after cleanse) Raspberries Strawberries Tomato Watermelon Vegetables & Herbs Baby Spring Greens Carrot Cayenne Celery Cilantro Cinnamon Cucumber Cumin Fennel Ginger Jalapeno Green, Red, Yellow Pepper Romaine Kale Mint Onion Spinach Vanilla Watercress Wheatgrass Zucchini Other Acai Powder Apple Cider Vinegar Bee Pollen Bragg’s Liquid Aminos Cacao Nibs & Powder Coconut Oil Coconut Water Hemp Oil Himalayan Sea Salt Kelp Noodles Maca Nori Sheets Nut Butters Sauerkraut Spirulina Stevia Nuts & Seed Almonds Brazil Nuts Cashews Chia Seeds Hemp seeds Pecans Walnuts The Health Coach Group Copyright 2013 All Rights Reserved

Meal Plan 1 Day 1 2 3 4 5 6 16 oz Warm clean water and lemon 2 oz shot wheat grass juice Warm clean water and lemon 16 oz of green juice or smoothie Big plate of salad with beans, grains, nori, kelp, soup and/or baked sweet potato Green juice, raw nuts, or gluten free crackers, - & 16 oz clean water and lemon juice 2 oz shot wheat grass juice Large salad with any veggies, garlic, cayenne, a teeny bit of olive oil and nuts or fruit. Be sure to drink water all day. You can put lemon in the water with or without stevia and enjoy a refreshing lemon drink. You should also drink non-caffeinated herbal or green tea. The Health Coach Group Copyright 2013 All Rights Reserved

Meal Plan 1 Day 7 8 9 10 11 12 Warm clean water and lemon 16 oz of green juice or smoothie Big plate of salad with beans, grains, nori, kelp, soup and/or baked sweet potato Green juice, raw nuts, or gluten free crackers, Large salad with any veggies, garlic, cayenne, a teeny bit of olive oil and nuts or fruit. The Health Coach Group Copyright 2013 All Rights Reserved

Alternate Meal Plan 1 For those of you who are pretty reliant on animal products for your daily meals: Day 1-3 ~ include ocean fish for lunch, and chicken, turkey, tempeh or eggs for dinner Days 4-6 ~ no animal products for dinner Days 7-11 ~ add fish in at lunch Day 12 ~ add fish, chicken, turkey, tempeh or eggs for lunch. For those of you who are excluding night shades: Exclude night shades and see page #13. The Health Coach Group Copyright 2013 All Rights Reserved

Cleanse Your Mind 1 Affirmation “Be strong in the LORD, forgetting what is behind and straining toward what is ahead. Press on toward the goal to win the prize which God has called on heavenward in Christ Jesus.” Philippians 3:13-14 (paraphrase). Thoughts Focus on good and positive thoughts during the next 12 days. If you feel doubts or inadequacies, push them to the side and remind yourself “you can do ALL things because it is Christ who gives you strength”. The Health Coach Group Copyright 2013 All Rights Reserved

Journal 1 Journal about your experiences today with the following: home made food mindful eating reduce one food tongue scraper dry skin brush conscious breathing fresh air and sunshine physical activity prayer/meditation meaningful connections loving work Laughter Touch alone time visualization of future quality sleep The Health Coach Group Copyright 2013 All Rights Reserved

Journal 1 Thoughts, Feelings and Intuitions (Spiritual, Family, Inspirational) Gratitude Goals Fitness Joy 3 signs of progress Something I will do better tomorrow to move me toward my goals. The Health Coach Group Copyright 2013 All Rights Reserved

Caffeine 2 1. Cardiovascular Problems Caffeine increases heart rate, elevates blood pressure and can contribute to the development of heart disease. Drinking both decaf and regular coffee may increase cholesterol and homocysteine, the biochemical that science has linked to increased risk for heart attack. Caffeine is also linked to coronary vasospasms, which cause 20% of all fatal heart attacks, that kill otherwise perfectly healthy people. 2. Stress Caffeine stimulates the excretion of stress hormones, which can produce increased levels of anxiety, irritability, muscular tension and pain, indigestion, insomnia and decreased immunity. Increased levels of stress can keep you from making healthy responses to normal daily stress. 3. Emotional Disturbances Anxiety and irritability are hallmark mood disturbances associated with caffeine consumption, but equally important are depression and attention disorders. Depression may occur as part of the letdown after the stimulant effects of caffeine wear off. It may also appear during the recovery period after quitting caffeine while the brain's chemistry is readjusted. Rather than increasing mental activity, caffeine actually decreases blood flow to the brain by as much as 30% and negatively affects memory and mental performance. 4. Blood Sugar Swings Diabetics and hypoglycemics should avoid caffeine. Caffeine stimulates a temporary surge in blood sugar followed by an overproduction of insulin, which causes a blood sugar crash within hours. This rollercoaster causes weight gain since insulin's message to the body is to store excess sugar as fat. The Health Coach Group 2012 Copyright All Rights Reserved

Caffeine 2 5. Gastrointestinal Problems Many people experience a burning sensation in their stomach after drinking coffee because coffee increases the secretion of hydrochloric acid, which leads to an increased risk for ulcers. Coffee, including decaf, reduces pressure on the valve between the esophagus and the stomach so that the highly acidic contents of the stomach pass up to the esophagus, which can lead to heartburn and gastro-esophageal reflux disease. 6. Nutritional Deficiencies Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium, iron, and trace minerals. 7. Male Health Problems Milton Krisiloff, MD, has found that in the majority of cases, men can significantly reduce their risk for urinary and prostate problems by making dietary changes, which include eliminating coffee and caffeine. 8. Female Health Problems Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight and menopausal problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly at risk since they tend to have a decreased ability to detoxify caffeine. The Health Coach Group 2012 Copyright All Rights Reserved

Caffeine 2 9. Aging Many people find that in their 40s, they can no longer tolerate the same level of caffeine consumption they could in their 20s and 30s. Production of DHEA, melatonin and other vital hormones decline with age, but caffeine speeds up that process. Caffeine dehydrates the body and contributes to aging of the skin and kidneys. It has been shown to inhibit DNA repair and slow the ability of the liver to detoxify foreign toxins. 10. Adrenal Exhaustion Caffeine consumption leads to eventual adrenal exhaustion, which can leave you vulnerable to a variety of health disorders related to inflammation and fatigue. Adapted from Caffeine Blues: Wake Up to the Hidden Dangers of America's #1 Drug by Stephen Cherniske. The Health Coach Group 2012 Copyright All Rights Reserved

Cleanse Your Mind 2 Affirmation “How great is the love the Father has lavished on you, that you should be called a child of God.” 1 John 3:1 Thoughts Make a list of 5 things that you love about yourself. The Health Coach Group Copyright 2013 All Rights Reserved

Expect Symptoms 3 It is normal to experience uncomfortable symptoms of your body cleansing itself. Some of these symptoms may include: headaches lethargy temporary muscle aches mucus or other discharge a coated, pasty tongue flu-like symptoms irritability difficulty sleeping weakness cravings nausea constipation diarrhea gas The Health Coach Group 2012 Copyright All Rights Reserved

Relief from Symptoms Your body may be suppressing symptoms and the steps you take during the next 12 days may bring them to the surface. It might seem like you are really sick, but it is important that you continue on with the cleansing food and drink that allows you to detox. Here is the hard part, don’t be tempted to take pain medicine that will alleviate or mask the symptoms. Allow yourself a little time to be kind to yourself. If you are very uncomfortable, eat easily digestible healthy food that slows the process down. Raw nuts, sunflower seeds or avocado could help. When you have spent some time detoxing and are on the other side of this discomfort, you will glow from the inside out, your body will be clean and detoxified of chemicals and toxins. Don’t be tempted to go back to eating processed foods. You will just start clogging yourself up again. The Health Coach Group Copyright 2013 All Rights Reserved

Cleanse Your Mind 3 Affirmation “Trust in the LORD with all your heart, and lean not on your own understanding.” Proverbs 3:5-6 Thoughts Feel your goals. Close your eyes and see yourself after attaining your goals. The Health Coach Group Copyright 2013 All Rights Reserved

Goal Setting 4 When setting goals, the first thing is to be sure that you picture them correctly. To do this, your goal must be: Specific –Measurable –Attainable -Rewarding- Timed Example: Starting now, I will eat only foods I am not allergic to for the rest of my life and I will feel healthy and well. The more control you have over a goal the better chance you have of attaining it. So, if you set the goal by the performance of the action rather than the outcome, you will be happier. There are several steps in goal setting: Become aware of a need. Envision the outcome. Set the intention. Focus on the goal. Take action to achieve the goal. Have faith that if you set the intention, focus and take action, you will reach your goal or the outcome that is best. Example: I want to feel better and I know I am allergic to foods. I see myself breathing better, with energy, strength and I avoid illnesses because of my strong immune system. I will no longer eat foods that I am allergic to and only eat foods that nourish me. I focus on what is necessary to reach that goal…I list what I can and can’t eat and eliminate thought of deprivation, I focus on whatever it takes to feel energy, strength and immunity. I take action by grocery shopping, food preparation, eating what I should and learning what I need to know. I believe that if I do what I set out to do, I am going to feel better. The Health Coach Group Copyright 2013 All Rights Reserved

Cleanse Your Mind 4 Affirmation “Cast all your anxiety on the LORD, because He cares for YOU!” 1 Peter 5:7 4 Thoughts Focus on the progress you are making. The Health Coach Group Copyright 2013 All Rights Reserved

Cleanse Your Mind 4 Thoughts, Feelings and Intuitions (Spiritual, Family, Inspirational) Gratitude Goals Fitness Joy 3 signs of progress Something I will do better tomorrow to move me toward my goals. The Health Coach Group Copyright 2013 All Rights Reserved

Visualization 5 Visualize the outcome by: Create a vision board Create an affirmation that changes the “self talk” Close your eyes and see yourself, your circumstances or your performance as you would like it to be Tell yourself or someone else “the story” of how it will be It is important that you visualize often and consistently. You also need to believe that it is possible, that is why setting attainable goals with faith is important. Visualization needs to be detailed. A vision board can allow someone who is more visually oriented to visualize an outcome successfully. The clearer you draw the picture, the more precisely you see it. The Health Coach Group Copyright 2013 All Rights Reserved

Grocery Shopping 6 Most and Least Contaminated Produce Many people can’t afford to buy all organic all the time, but you don’t have to buy all organic produce to reduce your risk for chemical contamination. This list from the Environmental Working Group, tells you which fruits and vegetables contain the most chemicals, and which ones are least contaminated. Use it when shopping, to help make the best choices for you and your family – even if you can’t buy entirely organic foods. Source: Environmental Working Group, .12 Most Contaminated  Peaches  Apples  Sweet Bell Peppers  Celery  Nectarines  Strawberries  Cherries  Pears  Grapes (Imported)  Spinach  Lettuce  Potatoes 12 Least Contaminated  Onions  Avocado  Sweet Corn (Frozen)  Pineapples  Mango  Asparagus  Sweet Peas (Frozen)  Kiwi Fruit  Bananas  Cabbage  Broccoli  Papaya The Health Coach Group Copyright 2013 All Rights Reserved

Grocery Shopping 6 The Dirty Dozen Packaged and processed foods get many a family through the day. They are convenient and portable, and they stay fresh for a long time (thanks to all those preservatives). The additives put into processed foods to make them look and taste better include unhealthy amounts of salt, fat and sugar – and those are the ones you can pronounce. These additives, however, have a price that may include side effects, food allergies, increased waistlines, decreased absorption of minerals and vitamins, cancer and more. Below is a list of the 12 most pervasive and detrimental food additives and substances you can eat, in no particular order. 1. Artificial Sweeteners: Artificial sweeteners are a combination of chemicals that exist to make our foods sweeter without the calories of sugar. Most artificial sweeteners have side effects, and their chemical breakdown in the body can be toxic. In addition, in combination with other food additives like artificial colors, artificial sweeteners can have a much more potent effect on nerve cells. Artificial sweeteners link to over 90 side effects. 2. Refined Sugar: People in the US consume 150 to 175 pounds of sugar per year. In other words, people are consuming half a cup of sugar a day and most aren’t even aware of it. Due to its insidious nature and the fact that it can be found in virtually all processed foods, unless they say “sugar-free,” we subsist on sugar. High consumption of sugar and the corresponding elevated insulin levels can cause weight gain, bloating, fatigue, arthritis, migraines, lowered immune function, obesity, cavities and cardiovascular disease. It can also disrupt absorption of nutrients, possibly leading to osteoporosis, depression, PMS symptoms and stress. 3. Monosodium Glutamate (MSG): MSG is an excitotoxin used to bring out the flavor in foods. Excitotoxins are toxins that bind to certain receptors (e.g., certain glutamate receptors). According to Dr. Russell Blaylock, an author and neurosurgeon, excitotoxins can cause sensitive neurons to die. Many people experience a host of other side effects like headaches, itchy skin, dizziness and respiratory, digestive, circulatory and coronary concerns. The Health Coach Group Copyright 2013 All Rights Reserved

Grocery Shopping 6 4. Artificial Colors: Artificial colors are synthetic chemicals that do not occur in nature. Most are derived from coal tar and can contain up to 10 parts per million of lead and arsenic and still be generally recognized as safe by the FDA. Artificial colors can cause allergic reactions and hyperactivity and ADD in children, and may contribute to visual and learning disorders or cause nerve damage. 5. BHA and BHT: BHA and BHT block the process of oil rancidity. These additives seem to affect sleep and appetite, and have been associated with liver and kidney damage, hair loss, behavioral problems, cancer, fetal abnormalities and growth retardation. 6. Sodium Nitrate and Nitrite: Sodium nitrate and nitrite are preservatives that are added to processed meat products. These compounds transform into cancer-causing agents called nirosamines in the stomach. Noticeable side effects include headaches, nausea, vomiting and dizziness. 7. Caffeine: Caffeine is an addictive stimulant found in soft drinks, gum, diet pills and pain relievers; it naturally occurs in coffee, cocoa and tea. Caffeine causes calcium to be excreted from the bones, which can lead to osteoporosis and increase infertility. 8. Olestra (Olean): Olestra is a calorie-free fat substitute used as an ingredient in snacks and chips. Olestra inhibits the absorption of some vitamins and other nutrients. It can also cause diarrhea and anal leakage. 9. Brominated Vegetable Oil (BVO): Brominated vegetable oil is used to keep flavor oils in soft drinks in suspension. When consumed, it is stored in fat and over time can accumulate. This additive can lead to reproductive interference and birth defects. It has been banned in 100 countries. The Health Coach Group Copyright 2013 All Rights Reserved

Grocery Shopping 6 10. Partially Hydrogenated Vegetable Oil: Partially hydrogenated vegetable oil is made by reacting vegetable oil with hydrogen. When this occurs, the level of polyunsaturated oils (good fat) is reduced and trans fats are created. They are associated with heart disease, breast and colon cancer, atherosclerosis and elevated cholesterol. 11. Pesticides: Every year more than two billion pounds of pesticides are added to our food supply. That’s about 10 pounds per person per year. Many of the pesticides used throughout the world are carcinogenic. Pesticide accumulation also undermines our ability to resist infectious organisms, may impair fertility and contributes to miscarriages and birth defects. 12. Genetically Modified Organisms (GMOs): GMOs are plants or animals that have had their DNA modified. In the US, the majority of the corn, soybean, cotton and canola crops are now genetically modified, and one or more of these can be found in nearly every processed food. GMOs have not been proven to be safe and some studies show GMO’s may decrease immunity to diseases in plants as well as humans, may cause resistance to antibiotics and may have a negative impact on genetic function. Plants that are genetically modified to be resistant to disease, pesticides and insecticides could diminish the need to use these strong chemicals, or adversely, may build up a resistance and therefore require even larger amounts of chemicals than before. It is still too soon to tell: there is no long-term supporting evidence at this time. Excerpted from a post in the January 2008 issue fooddemocracy.com by Kelly Scotti, and supplemented with information by the Center for Science in the Public Interest The Health Coach Group Copyright 2013 All Rights Reserved

Grocery Shopping 6 Healthy Snacks Crunchy  apples  frozen grapes  rice cakes  light popcorn or plain popcorn: use coconut oil to pop in a covered pan  carrots: particularly the super-sweet, organic baby carrots  crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing)  celery and peanut butter (use non-hydrogenated peanut butter)  hummus with whole grain toast, baby carrots, rice crackers  nuts Sweet  wheatgrass  fresh, whole fruit  organic yogurt and ripe fruit  apples and almond butter  sprouted date bread with jam  dried fruit  use leftover grains to make sweet porridge: drizzle maple syrup and sprinkle cinnamon, add soymilk and bananas, heat with fruit juice, etc.  smoothies: mix whatever you have in the kitchen – fruit, ice, soymilk, yogurt, carob powder, etc.  fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put through the screen of a juicer for a creamier consistency.  freshly squeezed fruit juices: Make your own and try different combos. The Health Coach Group Copyright 2013 All Rights Reserved

Grocery Shopping 6 Healthy Snacks (continued)  sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle with cinnamon and bake.  dates stuffed with almond butter or other nut butter  organic dark chocolate chips or carob chips Salty  olives  pickles and pickled vegetables, such as carrot, daikon, beets and lotus root  tabouli, hummus  oysters and sardines  steamed vegetables with tamari/shoyu or umeboshi vinegar  tortilla chips and salsa or guacamole: try whole grain chips such as “Garden of Eatin” brand and freshly made salsa or guacamole.  sauerkraut: it will also knock your sweet craving right out!  fresh lime or lemon juice as seasonings or in beverage  small amount of organic cheese Creamy  smoothies  yogurt  avocados  rice pudding  dips and spreads, like hummus and baba ghanoush  puréed soups  puddings made with silken tofu, avocado or mashed banana  mashed sweet potatoes Adapted from Whole Foods The Health Coach Group Copyright 2013 All Rights Reserved

Produce Storage 6 Apples ripen quickly at room temperature; ten times faster than an apple kept at 32°F. Store apples in a plastic bag in the refrigerator, away from strong scented foods to prevent flavor transfer. Do not refrigerate bananas until they are ripe. Once they are in the refrigerator they will turn black, but the insides will ripen more slowly. To ripen green bananas, put them in a plastic bag, seal it and place the bag in a warm place, such as the top of your refrigerator. This will cause the bananas to heat up which will speed up the ripening process. Store broccoli in the high-humidity, vegetable crisper section of your refrigerator for up to three days. Refresh broccoli in ice water to maintain its bright green color. Head cabbage will last at least a week when stored in a plastic bag in the refrigerator's humid vegetable bin. Savoy and Napa cabbage should be consumed within three or four days. Before storing carrots, remove their green tops, rinse and drain, then put the carrots in plastic bags. Store them in the coldest part of the refrigerator with the highest humidity. They'll last several months this way. Cauliflower should be placed in a plastic bag and stored in your refrigerator crisper. When stored properly, cauliflower will last up to five days; however, it is best when eaten within three days. To store celery, trim the base and remove any leaves or ribs that are damaged or bruised. Rinse, place in a plastic bag, and keep in the refrigerator's humid vegetable bin; this will last about two weeks. Rainbow Chard should be refrigerated in plastic wrap up to two days. Wrap unwashed greens in damp paper towels. Refrigerate in a plastic bag, in the crisper section of the refrigerator for up to five days. Corn is best eaten immediately. However, it can be stored in the refrigerator for a few days in plastic bags with the husk still on. Grapes are harvested only when fully ripe. Before storing, remove any spoiled grapes with broken skins or browning from the bunch and keep refrigerated; they should keep up to a week. During storage, continue to remove any and all spoiled fruit. Grapes can also be frozen, which will extend their storage life up to three months. Adapted from Whole Foods The Health Coach Group Copyright 2013 All Rights Reserved

Cleanse Your Mind 6 Affirmation “Consider it pure joy, whenever you face trails of many kinds, because you know that the testing of your faith develops perseverance.” James 1:2-3 Thoughts What if your problems disappeared today? How would your life change? The Health Coach Group Copyright 2013 All Rights Reserved

Cleanse Your Mind 6 Thoughts, Feelings and Intuitions (Spiritual, Family, Inspirational) Gratitude Goals Fitness Joy 3 signs of progress Something I will do better tomorrow to move me toward my goals. The Health Coach Group Copyright 2013 All Rights Reserved

Lemon Water 7 Starting every morning with a glass of warm lemon water is actually a ritual in Ayurveda or Yogic traditions, used to stimulate digestion for the day and clear the body of any toxins that may have settled in the digestive tract overnight. While it is tricky to apply the strict burden of evidence expected by Western science to traditional practices (often called “folk medicine”) that originated long before modern medical science standards were developed, research on the nutritional elements found in lemons suggests the numerous health benefits traditionally associated with drinking fresh lemon water daily may have merit. We tend to reach for those warm beverages in the morning like coffee and tea, but try starting your day with some warm lemon water first to kick-start digestion. The water doesn’t always have to be warm, but it should be purified. Simply use half a fresh lemon per large glass of water or to taste and sip throughout the day. On a simple level, fresh lemons take plain old water up a notch. Here are 5 health benefits of drinking lemon water that elevate drinking it for reasons beyond just taste: Support immune function: Lemons are high in antioxidant vitamin C, known for its supportive role in healthy immune function1,2 which may reduce the risk of respiratory infection3. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms4,5. Lemons also contain saponins6, which show antimicrobial properties that may help keep cold and flu at bay. Last but not least, ascorbic acid enhances iron absorption in the body; iron plays an important role in immune function7. Alkalize the body: Although the tartness of a lemon may make them seem acidic, lemons are actually one of the most alkalizing foods for the body. Lemons contain both citric and ascorbic acid, weak acids easily metabolized from the body allowing the mineral content of lemons to help alkalize the blood. The Health Coach Group Copyright 2013 All Rights Reserved

Lemon Water 7 Aid digestion: Citrus flavonols8 are believed responsible for lemon’s traditional use as a digestive tonic. Believed to stimulate and purify the liver, lemon juice is traditionally understood to support digestive hydrochloric acid in the stomach further aiding digestion. Vitamin C status has been associated with reduced risk of peptic ulcers caused by the bacteria Helicobacter pylori9. Clear skin: Vitamin C and other antioxidants in lemons combat free radical damage. Free radical damage — especially as caused by UV exposure and environmental toxins — is responsible for many symptoms of aging. Antioxidant intake can help offset this damage, minimizing wrinkles. Further, lemon juice can be applied topically to scars and age spots to help reduce their appearance. Traditionally used as a liver stimulant, lemon water is also believed to help purge toxins from the blood, helping to keep skin clear of blemishes. Promote healing: Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage10. As noted previously, vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury. 1http:// 2http:// 3http:// 4http:// 5http://ajrccm.atsjournals.org/content/163/5/1246.long 6http:// 7http://jn.nutrition.org/content/131/2/568S.full 8http:// 9http:// 10http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=182&lang=eng Adapted from VEGA The Health Coach Group Copyright 2013 All Rights Reserved

Cleanse Your Mind 7 Affirmation "Do not judge, and you will not be judged. Do not condemn, and you will not be condemned. Forgive, and you will be forgiven. Luke 6:37 NIV Thoughts Make a list of 5 people you need to forgive. Then let it go. The Health Coach Group Copyright 2013 All Rights Reserved

Inflammation 8 It has become increasingly obvious that chronic inflammation is the main cause of many chronic illnesses - heart disease, many cancers, and Alzheimer's disease. We recognize inflammation as redness, heat, swelling and pain. It is a natural healing response to bring nourishment and immunity to an injury or infection. When the inflammation serves no purpose and refuses to go away, it causes illness. Some of the things that contribute to inflammation include stress, lack of exercise, dietary choices, genetics, and exposure to toxins (like secondhand tobacco smoke, prescription drugs like steroids and NSAID’s and metals ) . Learning how to adjust dietary choices is one of the best ways to deal with chronic inflammation. There is a blood test that detects inflammation – you should talk to your doctor and have them check your CRP or C-reactive protein. It is a protein that is found in the blood and is the major red flag for inflammation. The Health Coach Group Copyright 2013 All Rights Reserved

Inflammatory Foods 8 Sugar - Sugar is in many processed foods and we don’t even realize it. Cooking Oils - Corn, cottonseed, safflower, soy, sunflower, Trans Fats – Check all labels and NEVER eat trans fats. Dairy - Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives and even breathing difficulties. Feedlot-Raised Meat - Animals are fed the foods that cause inflammation for us. They are also given hormones and antibiotics.. Red and Processed Meat - We develop antibodies that cause inflammation Alcohol - Regular alcohol use creates irritation and inflammation to numerous organs, which can lead to cancer. Refined Grains - "Refined" products have no fiber and have a high glycemic index. These include white rice, flour, bread and pasta. Artificial Food Additives - Aspartame and MSG Allergens - Any food that you are allergic to and eat anyway. The Health Coach Group Copyright 2013 All Rights Reserved

Inflammation 8 Inflammatory Foods Sugar Cooking Oils - corn, cottonseed, safflower, soy, sunflower, Trans Fats – check all labels and NEVER eat trans fats. Dairy Feedlot-Raised Meat Red and Processed Meat Alcohol Refined Grains Artificial Food Additives: Aspartame and MSG Any food that you are allergic to and eat anyway. Anti Inflammatory Foods Blueberries Chocolate (Dark, uncooked) Cruciferous Vegetables Extra Virgin Olive Oil Ginger Garlic Green Tea Kelp Sweet Potato Turmeric Watercress Wild Alaskan Salmon. The Health Coach Group Copyright 2013 All Rights Reserved

Cleanse Your Mind 8 Affirmation For where your treasure is, there your heart will be also. Matthew 6:21 ESV . Thoughts List 5 things you are grateful for. The Health Coach Group Copyright 2013 All Rights Reserved

Exercise 9 Any exercise that you sweat with, will help to detoxify your body. One that is especially detoxifying is the rebounder. Gentle jumping on the mini trampoline: Releases endorphins and other hormones Stimulates and exercises EVERY cell in the body at the same time Stimulates muscle tone and strength Increases flexibility Oxygenates the blood Improves circulation Helps to release toxins Stimulates the lymphatic system You can set the rebounder up in the living room bounce and watch television at the same time. Try turning on the music and bouncing. The Health Coach Group Copyright 2013 All Rights Reserved

Cleanse Your Mind 9 Affirmation Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body. 1 Corinthians 6:19-20 Thoughts Make a list of 5 good things about your body. The Health Coach Group Copyright 2013 All Rights Reserved

Dry Brushing 10 No cleansing program is complete without cleansing your skin as well. Your skin collects all kinds of grime and toxins day to day, week to week …and how many years has it been? Dry skin brushing: sloughs off old dead skin and encourages new growth increases circulation aids in lymphatic drainage Can reduce the appearance of cellulite increases blood flow and tightens skin Purifies the entire system • Dry skin brushing helps with muscle tone and more even distribution of fat deposits. rejuvenates the nervous system by stimulating nerve endings helps your skin to absorb nutrients by eliminating clogged pores. The Health Coach Group Copyright 2013 All Rights Reserved

Cleanse Your Mind 10 Affirmation “May God give you the desire of your heart and make all your plans succeed.” Psalm 20:4 Thoughts List 5 things you can do that will make your life better tomorrow. The Health Coach Group Copyright 2013 All Rights Reserved

Sunshine 11 We have learned to be afraid of the sun because it causes cancer and wrinkles. This has created a huge problem in our country with people not having enough Vitamin D. The longer we stay out of the sun, the more easily we burn. During this 12 day cleanse, please spend minutes in the sun. If you do this daily, it eliminates the need for Vitamin D3 supplements and will improve your mood while giving you a healthy glow. Vitamin D provides protection: From osteoporosis hypertension (high blood pressure) cancer autoimmune diseases. Vitamin D deficiency causes: Rickets Osteomalacia (causing muscular and bone weakness) skeletal deformities in children Everything thrives with the sun, including us. The Health Coach Group Copyright 2013 All Rights Reserved

Juicing vs Blending 11 Blenders retain everything from the food. They take the fiber and pulp and blend it all together. Juicers separate the pulp from the juice and we drink the juice only. When you first start out, juicing is a lot easier on your body. Whether you are juicing to treat a health condition or just to stay healthy, you will experience a lot of detoxification if you are not used to all that fiber. The juice will still give you loads of energy. When you get used to the juice, and if you enjoy the texture, go ahead and try smoothies. When we juice green vegetables, we liberate the chlorophyll and our bodies immediately absorb it. Chlorophyll is a detoxifier, deodorant and is an incredible healer of inner and topical inflammation and wounds. The chlorophyll remakes our blood. It is centered on magnesium and our blood is centered on iron. IMPORTANT JUICE NOTE: You need to be careful to use simple juices if you are on a lot of medication. If you are very sick, you will probably release toxins very quickly. This will happen in the form of bowel movements. Sometimes your liver dumps a lot of toxins. Chlorophyll is a neutralizer of toxins and can deal with anything you have. It is good for kidney, heart and liver conditions. Green juice is an amazing detoxifier. The Health Coach Group Copyright 2013 All Rights Reserved

Cleanse Your Mind 11 Affirmation I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well. Psalm 139:14 ESV Thoughts What is your body telling you now? How do you respond? The Health Coach Group Copyright 2013 All Rights Reserved

Copyright 2013 All Rights Reserved The Health Coach Group
Sugar Addiction 12 WE ARE ALL PROGRAMMED TO LIKE SUGAR. New research shows some are genetically much more prone to sugar and food addiction than others. I have observed this in my patients, but now it is becoming clear why some have more trouble kicking the sugar habit than others. The science demonstrating that people can be biologically addicted to sugar in the same way we can be addicted to heroin, cocaine or nicotine is clear. Bingeing and addictive behaviors are eerily similar in alcoholics and sugar addicts. In fact, most recovering alcoholics often switch to another easily available drug: Sugar. It seems that we all vary a bit in our capacity for pleasure. Some us need a lot more stimulation to feel pleasure, thus driving us to a range of addictive pleasures that stimulate our reward center in the brain – drug and alcohol addictions, compulsive gambling, sex addiction and, of course, sugar, food addiction, and compulsive eating. We often see these as moral failures or results of character defects. In fact, it may be that addicts of all stripes are simply unlucky and born with unfortunate genetic variations in our reward and pleasure mechanisms. Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by modulating your brain chemistry and receptor function with the use of specific nutrients … Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group

Sugar Addiction 12 The Genetics of Pleasure In our brain, a little receptor, the dopamine receptor D2 (or DRD2 for short), must be activated or switched on for us to feel pleasure. The amino acid dopamine triggers this response. Sugar and other stimulating addictions increase dopamine in the short term. The only problem is it appears that those with sugar addictions, compulsive eating, and obesity have DRD2 systems that need much more stimulation to feel pleasure. Those who have sugar addiction, it seems have fewer D2 dopamine receptors and they need extra stimulation to make them “turn on”.(i) Functional MRI studies of teenagers, both lean and obese, found that the obese teenagers whose brains didn’t light up as much in the dopamine reward centers were more likely to be obese and gain weight later.(ii) They also were more likely to have the DRD2 gene that coded for fewer receptors. Some studies have pointed to drugs or nutrients that can modulate this defective dopamine reward response. In one study, naltrexone, an opioid blocker (blocks the effects of heroin and morphine on the brain) was used in sugar addicts. When they took this drug, which prevented them from getting the temporary high from sugar, they craved less and ate less. Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group

Sugar Addiction 12 We also know that amphetamines are natural appetite suppressants and reduce cravings. That is why children who take stimulant ADHD drugs (which are actually just fancy amphetamines that stimulate dopamine receptors) have trouble gaining enough weight as they grow. There are also some promising studies of nutraceuticals that can modulate dopamine receptor function and appetite regulation. Bruce Ames, PhD found that high levels nutrients can reduce disease in people with 50 different gene variants, nutrients may modulate the function of our genes, improve their function, or affect the activity of enzymes that genes produce. In fact, one third of our entire DNA has one simple job: To code for and produce enzymes controlled by nutrient co-factors. This means that nutrients have a powerful ability to modify the expression of your genes. Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group

Sugar Addiction 12 Overcoming Your Addiction to Sugar Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by modulating your brain chemistry and receptor function with the use of specific nutrients that either improve gene expression, or modify the activity, the enzymes, or the receptors, even if they are somewhat impaired. Regulation of hormones and neurotransmitters that affect appetite and cravings is complex and involves many factors including how quickly food spikes our blood sugar, stress, getting enough sleep, nutritional deficiencies, chemicals such as artificial sweeteners, food sensitivities which drive inflammation, and more. For those with personal struggles with food addiction, remember it is not a moral failing or lack of willpower. 1. Balance your blood sugar: Research studies say that low blood sugar levels are associated with LOWER overall blood flow to the brain, which means more BAD decisions. To keep your blood sugar stable: Eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters. Studies repeatedly show that eating a healthy breakfast helps people maintain weight loss. Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group

Sugar Addiction 12 Also, have smaller meals throughout the day. Eat every 3-4 hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, beans). Avoid eating 3 hours before bedtime. 2. Eliminate sugar and artificial sweeteners and your cravings will go away: Go cold turkey. If you are addicted to narcotics or alcohol you can’t simply just cut down. You have to stop for your brain to reset. Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet. These are all drugs that will fuel cravings. 3. Determine if hidden food allergies are triggering your cravings. We often crave the very foods that we have a hidden allergy to. 4. Get 7-8 hours of sleep. Research shows that lack of sleep increases cravings. 5. Optimize your nutrient status. Optimize your vitamin D level: According to one study, when Vitamin D levels are low, the hormone that helps turn off your appetite doesn’t work and people feel hungry all the time, no matter how much they eat. Optimize omega-3s: Low levels of omega three fatty acids are involved in normal brain cell function, insulin control and inflammation. Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group

Sugar Addiction 12 Consider taking natural supplements for cravings control. Glutamine, tyrosine, 5-HTP are amino acids that help reduce cravings. Stress reducing herbs such as Rhodiola can help. Chromium balances blood sugar and can help take the edge off cravings. Glucomannan fiber is very helpful to reduce the spikes in sugar and insulin that drive cravings and hunger. Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group

Cleanse Your Mind 12 Affirmation Since we have these promises, beloved, let us cleanse ourselves from every defilement of body and spirit, bringing holiness to completion in the fear of God. 2 Corinthians 7:1ESV Thoughts Think of the places that you have too much. Are your closets overflowing, your bills too high, your refrigerator bursting, your stacking trays turning to mountains. Clean it up and detoxify your surroundings. The Health Coach Group Copyright 2013 All Rights Reserved

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Wheat Grass Ingredients: Directions: Wheat grass Juice and drink Health Coach Group Wheat grass may be: grown and harvested order it in, cut and ready to juice it can be purchased frozen from a store like Whole Foods purchased online freeze dried and powdered. Drink at least 2 shots daily fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Lemon Water Ingredients: Directions: ½ lemon juiced 8 oz water Combine and drink Health Coach Group Drink hot in the morning and cold in the afternoon. Drink at least 2 daily fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Basic Green Juice Ingredients: Directions: 2 cups spinach 4 stalks celery 1 cucumber 1 bunch watercress 1 orange (peeled) Juice and drink Health Coach Group Simple, easy, and clean juice to cleanse and detoxify. fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Green Juice Ingredients: Directions: 1 cucumber 1 pear (bosch) 3 stalks celery 1" ginger 1/8 cup watercress 1/4 cup mint 1 peeled lemon Juice and drink! Health Coach Group This is hydrating and beautifying. Great for the skin. fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Hemp Milk Ingredients: Directions: 1/4 cup hemp seeds 16 oz coconut water small pinch raw vanilla small pinch sea salt Blend hemp and coconut water on high until smooth. Add vanilla and salt and blend quickly on medium. Health Coach Group Enjoy this with fruit or granola. This is a great source of protein! fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Orange-Green Shake Ingredients: Directions 1 banana frozen 1 big handful spinach 1 orange, juiced 2 tsp chia seeds 1 cup water ½ cup ice Combine all ingredients and shake (refrigerate) Health Coach Group You may adjust the spinach up or down and use the orange zest for more color and texture. fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Favorite Green Juice Ingredients: Directions: 1 bunch kale 2 cucumbers 1 head celery 1 cup snap peas 4 fuji apples 1 inch ginger Juice and drink. Health Coach Group I could drink this everyday for dessert! fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Easy Green Juice Ingredients: Directions 2 apples (fuji) 1 head celery 3 handfuls spinach 1 head romaine 3 kale leaves 1” ginger ½ orange (peeled) 1 cucumber Juice and drink Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Smoothie Ingredients: Directions: 1 coconut (meat and water) 1 1/2 cups frozen papaya 1 banana 4 (deveined) collard leaves 1 cup hemp milk 1 Tbsp stevia 1/2 cup crushed ice Blend and serve. Health Coach Group Great for your digestive system!. fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Every Day Smoothie Ingredients: Directions: 1 cup water 2 tbsp chia seed ½ cup aloe juice ¼ banana 2 handfuls spinach 1 tbsp coconut oil 1 tbsp pumpkin protein ¼ cup strawberries (frozen) ¼ cup blue berries (frozen) Blend water and chia, let stand 15 minutes. Blend with remaining ingredients and serve. Health Coach Group Kids even like this one! fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Banana Smoothie Ingredients: Directions 1 banana 2 stalks celery 1 apple 1 handful spinach ½ cucumber 1 cup ice Blend well Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Surprise Smoothie Ingredients: Directions 2 cups coconut water 2 peaches 1 handful frozen raspberries 1 head of kale 1 cup water Blend well and drink Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Daiquiri Smoothie Ingredients: Directions 1 lime (juiced) 2 cups frozen strawberries 1 cup ice Blend well and drink Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Alkaline Broth Ingredients: Directions: 1 head celery chopped in large pieces 1 bunch parsley 6 carrots chopped in quarters 1 onion quartered 1 clove garlic cut in half 2 cups spinach 6 potatoes quartered Place all in a non aluminum cooking pot, cover with water and cook for 1 hour. Strain and drink warm. Leftover can be refrigerated and enjoy cold or warm. Health Coach Group This is an easy and delicious soup. It cleanses and alkalizes. You can eat it in a bowl like a soup, or drink it from a cup like tea. fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Strawberry-Coconut Soup Ingredients: Directions 1 young coconut 2 handfuls frozen strawberries 4 oranges (peeled) 1 Tsp stevia ½ tsp vanilla (raw) Put the water and the meat from the coconut into your blender along with all other ingredients. Blend until smooth. Health Coach Group You may drink this as a smoothie as well. fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Tomato Soup Ingredients: Directions 2 tomatoes 2 slices onion ¼ red bell pepper ½ cucumber 1 clove garlic Pinch of salt ½ lime (juiced) Blend well, eat cold or warm. fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Garlic Dressing Ingredients: Directions 2 tsp dijon mustard 4 Tbsp raw wine vinegar (or balsamic vinegar) 1 cup extra virgin cold pressed olive oil 3 cloves garlic - peeled and mashed Combine all ingredients and shake (refrigerate) Health Coach Group You may add herbs like parsley, tarragon, thyme, basil or oregano and pepper if you like fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Strawberry Almond Salad Ingredients: Directions: Bunch spinach Handful strawberries, sliced Handful toasted sliced almonds (2) pinches watercress Toss and serve with Garlic Dressing Health Coach Group For a little more color…add blueberries. fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Cucumber Salad Ingredients: Directions: 2 cucumbers 1 small handful fresh dill 1 cup snap peas 2 cloves garlic 1/2 lemon, peeled 1 Tbsp olive oil 1 Tbsp raw apple vinegar 1 Tbsp raw honey sea salt and ground pepper to taste This can be blended, juiced or chopped into small pieces and eaten as a salad! Health Coach Group Even the children love this one! fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Crunchy Green Salad Ingredients: Directions 3 handfuls spring greens 1 tomato (chopped) 1 avocado (chopped) 2 tbsp garlic dressing 3 tbsp hemp seeds 1 cup kelp noodles Put all ingredients in a large bowl, sprinkle garlic dressing and hemp seeds on top. Health Coach Group This salad is yummy and full of nourishment. fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Cucumber-Avocado Salad Ingredients: Directions 3 handfuls greens (your choice) 1 tomato (chopped) 1 avocado (chopped) 1 cucumber 3 tbsp hemp seeds Braggs Liquid Aminos This is a quick and easy salad that is very satisfying. Mix together and spray with Braggs Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Hummus Dip Ingredients: Directions 1 zucchini, peeled ½ cup sunflower seeds ½ cup hemp seeds 1 clove garlic 1 tsp hemp oil 1 tsp lime juice ½ tsp turmeric ½ tsp sea salt Serve with fresh vegetables. Combine in blender until smooth. Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

All Rolled Up Ingredients: Directions ½ avocado 1 nori sheet 1 handful greens 1/3 cucumber 2 tbsp hemp seeds ¼ cup kelp Braggs liquid aminos Chop ingredients and place on nori sheet. Spray with Braggs and roll tightly. Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Pina Colada Smoothie Ingredients: Directions 1 pineapple 1 tbsp coconut oil 2 handfuls spinach 1 cup ice Blend well Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Cucumber Soup Ingredients: Directions 1 chopped cucumber 1 slice onion 1 stalk celery 1 tbsp dill Pinch of salt ¼ cup ice cubes Blend well, eat chilled. Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Cucumber –Beet Salad Ingredients: Directions 2 cups beets shredded 2 cups cucumber shredded 1 apple juiced 1 tsp apple cider vinegar Combine and eat! Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Tomato Salsa Ingredients: Directions 2 tomatoes chopped 2 cloves garlic chopped 1 red bell pepper chopped ½ tsp olive oil 1 tsp basil Combine and eat! fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Collard Wrap Ingredients: Directions 1 large collard leaf with center stem removed ½ tsp lemon juice 1 pinch sea salt 6 soaked walnuts ½ slice onion ½ clove garlic Dash salt & pepper 1 carrot ½ bell pepper 2 slices avocado 1 handful bean sprouts Lay collard leaf out, drizzle with lemon and sea salt, chop and layer remaining ingredients, roll tightly and enjoy! Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Tabbouleh Ingredients: Directions ½ cup cauliflower 2 tomatoes 1 cucumber 1 cup parsley 2 green onions ½ cup cold pressed extra virgin olive oil 1 lemon juiced Salt & Pepper Use food processor to chop ingredients, combine with oil, lemon juice and salt and pepper to taste. Health Coach Group fruits veggies grains protein dairy Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

How to Build a Salad Building a salad can be an adventure. Start with at least one type of greens and add fruits, nuts, herbs and other vegetable's. Don’t be afraid to experiment. Salads can have themes, international and cultural flair and it can be something you add to a meal…or an entire meal in itself. The more you play with salads, the better you will tell what combinations work for you. Experiment with different kinds of greens, iceberg lettuce is just one kind, there are many beautiful greens, arugula, romaine, collards, kale and they all add different flavors. Add fruit; strawberries, dried apricots, oranges, peaches, pears, blueberries and apples add sweetness to the salad. Throw in a nuts or seeds; cashews, walnuts, pecans, pine nuts and sunflower seeds add fat and texture to the salad. Vegetables like broccoli, peppers, celery, onions and corn add flavor and color to a salad. Add some more fat…like avocado or olive oil. Throw in sea vegetables too! A handful of kelp will add crispness with 0 calories! Little things make a big difference too… salt and pepper, herbs and garlic liven up a salad in big ways. A salad can be a work of art, full of flavor and luscious nutrition. Choose the items from your shopping list that you love the most and make a giant salad and enjoy! Health Coach Group Copyright The Health Coach Group 2013 All Rights Reserved grilled tofu

Green Vegetables Nutrition Greens are missing in most modern diets “As a shopper, you may pass by them many times, looking but not buying, noticing, the dazzling array of fresh, crisp, and nutritious greens – curly kale, red and green chard, collards, bok choy, mustard greens, arugula, fisee, mesclun, and other exotic looking lettuces. A little uncertain, a little confused, you tuck these impressions into a corner of your mind. Then, at a favorite restaurant, an exotic-looking salad is served, or perhaps tender beet greens with garlic and olive oil. The next trip to the market once again serves to conjure up these tasty dishes. This time, you buy some beet greens, some arugula, even frisee, and take them home. Now what?” Greens Glorious Greens “Diets that are rich in vegetables and fruits are protective against many cancers – there is an enormous amount of work on this,” says Lee Wattenberg, a professor at the University of Minnesota who has been studying cancer prevention for 30 years. “over the last decade a fairly large number of prevention compounds have been found in fruits and vegetables. When you look at the totality, it’s quite impressive.” As impressive as the health benefits of greens may be, you should not picture a pile of tasteless, hard to chew greens on your plate. You don’t have to eat them just because they are healthy for you. We are here to say that leafy greens are not only beautiful to behold, but also tasty and cabable of transporting us (through recipes) to far corners of the earth where greens have been a way of life for centuries. The Copyright 2013 All Rights Reserved The Health Coach Group

Green Vegetables Nutrition Greens are missing in most modern diets Knowledge that you can transform greens into a variety of delicious dishes is what you hope to pass along. With the exception of spinach and lettuce, and some use of collards ant turnips greens in the South, leafy greens have generally not been part of the American diet. Copyright 2013 All Rights Reserved The Health Coach Group

Green Vegetables Nutrition Too much of a good thing? Oxalates include some leafy greens, berries, fruits and vegetables high in vitamin C, some nuts and seeds, coffee, tea and chocolate. That is why it is important to have a nice variety of foods in your diet and not be extreme in any one thing. Oxalate is a molecule that, under certain circumstances, links up with calcium and crystalizes. It is important to eat a low oxalate diet if you suffer from kidney stones, fibromyalgia, inflammation, or have had part of your intestine removed. A food is considered high in oxalates when it has more than 10mg of the compound per serving. Some of the foods high in oxalate include, spinach, green beans, rhubarb, kidney beans, soy, sweet potatoes, strawberries, raspberries, tangerines and kiwis. Meat and dairy do not have oxalate. To balance vegetables that are high in oxalates combine them with richer foods like seeds, nuts, beans or oil. Copyright 2013 All Rights Reserved The Health Coach Group

Green Vegetables Nutrition Leafy greens Arugula Cruciferous Peppery taste High in potassium Manages blood pressure Prevents osteoporosis Boosts memory (phytochemicals) Antioxidants Collard Greens Cruciferous and leafy From the cabbage family Good source of beta-carotene Helps prevent and manage arthritis, cataracts, macular degeneration Endive Bitter, leafy Belgian endive, escarole, and curly endive (frisée). Good source of potassium, (manages blood pressure and preventing osteoporosis) Vitamin K (may prevent bone fractures). Escarole Leafy Good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis Good source of vitamin K( may prevent bone fractures). Copyright 2013 All Rights Reserved The Health Coach Group

Green Vegetables Nutrition Leafy greens Kale cruciferous and leafy from the cabbage Good source of antioxidants, including vitamin C, beta-carotene, lutein, and zeaxanthin (helps maintain healthy eyes, hair, and skin) Calcium and potassium (keeps bones and teeth strong) Quercetin (anti-inflammatory) (arthritis and memory loss) Riboflavin (may protect against migraines) Vitamin K (may prevent bone fractures) Lettuce Leafy Romaine, green leaf, red leaf, bibb, and butterhead Good source of antioxidants Good source of antioxidants, (helps prevent arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin) Good source of potassium (manages blood pressure and prevents osteoporosis) Vitamin K (may prevent bone fractures) Mustard Greens Pungent, peppery flavor Antioxidants (vitamin C, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin) Contains folate, (may help reduce the risk of heart disease, enhance memory, and improve mood) Copyright 2013 All Rights Reserved The Health Coach Group

Green Vegetables Nutrition Leafy greens Radicchio leafy vegetable with a bitter taste good source of potassium (manages blood pressure and prevents osteoporosis) Vitamin E Lutein (maintains healthy eyes and skin) Spinach Dark leafy green vegetable Nutrient-dense High in fiber Can help you manage type 2 diabetes Good source of antioxidants (vitamin C, beta carotene, lutein, and zeaxanthin) Very high amounts of potassium Vitamin K (may prevent bone fractures) Iron and Vitamin B Swiss Chard Leafy green vegetable Similar to spinach Good source of antioxidants (vitamin E, beta-carotene, lutein, and zeaxanthin) Magnesium Potassium Vitamin K Turnip Greens Good source of antioxidants Contains folate Copyright 2013 All Rights Reserved The Health Coach Group

Green Vegetables Nutrition Leafy greens Watercress Leafy green vegetable Peppery flavor Good source of beta-carotene, lutein, and zeaxanthin Vitamin K Copyright 2013 All Rights Reserved The Health Coach Group

Phantastic Phacts Nutrition Illness is caused by acidification Do you understand the importance of alkaline and acid in the body? The most important thing to know is that illness is cause by acid. Acid and alkaline balance is important to your health. THIS IS THE FACT: Illness is caused by Acidification Alkaline -acid balance is one of the big keys to health. Once you master this in your diet. You will thrive. You will be surprised by all the diseases and ailments that are caused by acidity in the diet…and then in the body. Acidity causes disturbance in your enzymes, demineralization and seriously harmful acid activity. If you are too acidic you may suffer from the following; No energy, Depression, Nervousness and agitation, Low stress threshold, Tooth and gum disease, Conjunctivitis, Cracking at the corners of your lips, Acidic diarrhea, Mineral and calcium depletion of bones, Osteoporosis, Inflamed intestines, Burning in the bladder, Runny nose and chills, dry skin, thin nails, dull, dry hair, leg cramping, Rheumatism, Arthritis, Sciatica, Tendinitis, Migrant joint pains UNDERSTAND PH BALANCE: The pH scale goes from 0 to 14 the numbers below 7 are acidic (low on oxygen) the numbers above 7 are alkaline Copyright 2013 All Rights Reserved The Health Coach Group

Phantastic Phacts Nutrition Illness is caused by acidification THIS IS IMPORTANT… blood, lymph and cerebral spinal fluid in the human body are designed to be slightly alkaline at a pH of 7.4. At a pH slightly above 7.4 cancer cells become dormant at pH 8.5 cancer cells will die while healthy cells will live. THIS IS WHAT YOU MUST DO TO BE OPTIMALLY HEALTHY… 60-80% of the diet should be alkaline 20-40% should be acidic for an optimum result. ACIDIC DIETS EAT UP YOUR MINERALS – ALKALIZING DIETS REPLENISH YOUR MINERALS So, what is acidic? Fried foods, animal products ….you get it. Alkaline is the good green stuff. When you eat acidic food, your body works like crazy to bring it back to an alkaline state…that is how you get sick…it robs your mineral stores to overcompensate…this is where the trouble comes in. The standard American diet (sad) is acidic, burgers, cheese, coffee….all the stuff that gets eaten every day is eating up all the good things in your body. You need your minerals. Your body does not replenish its minerals. Once you use them, they are gone. If you want more you need to eat them. Minerals help your body to build essentials to its health; proteins, enzymes, hormones, etc. Foods that are high in minerals are alkaline. Copyright 2013 All Rights Reserved The Health Coach Group

Phantastic Phacts Nutrition Illness is caused by acidification You can exercise to improve your PHbalance! Exercise helps the body to balance PH. AVOID cold-water fish beef venison pork wild game poultry shellfish eggs milk (raw & pasteurized) butter cheese ENJOY! asparagus beets bell peppers broccoli carrots cauliflower chlorella celery chicory cucumbers kelp leafy greens radis cream synthetic supplements pharmaceutical drugs sugar coffee margarine roasted peanuts soft drinks isolated soy protein isolated whey protein spirulina sprouts zucchini buckwheat millet quinoa amaranth stevia beans peas cold pressed hemp, flax and borage seed oil apples cantaloupe lemons limes mangoes melons avocados papayas pomegranates bananas strawberries flax seed hemp seed white chia seed sesame seed almonds coconut brazil nuts Copyright 2013 All Rights Reserved The Health Coach Group

The Dirty Dozen Nutrition Our food is full of pollutants Apples – A tree fruit that always makes the list: Apples. More than 40 different pesticides have been detected on apples, because fungus and insect threats prompt farmers to spray various chemicals on their orchards. Not surprisingly, pesticide residue is also found in apple juice and apple sauce, making all apple products smart foods to buy organic. Some recommend peeling apples to reduce exposure to pesticide residue, but be aware that you're peeling away many of the fruit's most beneficial nutrients when you do so! Can't find organic apples? Safer alternatives include watermelon, bananas and tangerines. Celery - Another perennial food on the dirty dozen list is celery. It's a good one to commit to memory, since it doesn't fit the three main categories of foods with the highest pesticide residue (tree fruits, berries and leafy greens). USDA tests have found more than 60 different pesticides on celery. Can't find organic celery? Safer alternatives with a similar crunch include broccoli, radishes and onions. Strawberries - Strawberries are always on the list of dirty dozen foods, in part because fungus prompts farmers to spray, and pesticide residue remains on berries sold at market. Nearly 60 different pesticides have been found on strawberries, though fewer are found on frozen strawberries. Can't find organic strawberries? Safer alternatives include kiwi and pineapples. Peaches - Another tree fruit that always makes the dirty dozen list: peaches. more than 60 pesticides have been found on peaches, an nearly as many in single-serving packs, but far fewer in canned peaches. Safer alternatives include watermelon, tangerines, oranges and grapefruit. Spinach - Leading the leafy green pesticide residue category is spinach, with nearly 50 different pesticides. (While frozen spinach has nearly as many, canned has had fewer detected pesticides.) Nectarines (imported) - Nectarines, at least imported ones, are among the most highly contaminated tree fruits. Domestic nectarines don't test with as much pesticide residue, but overall 33 pesticides have been detected on nectarines. Can't find organic nectarines? Try pineapple, papaya or mango. Grapes - Another perennial entrant on the dirty dozen list, imported grapes can have more than 30 pesticides. Raisins, not surprisingly, also have high pesticide residue tests. Makes you wonder about wine, eh? Adapted from The Daily Green Copyright 2013 All Rights Reserved The Health Coach Group

The Dirty Dozen Nutrition Our food is full of pollutants 8. Sweet Bell Peppers – Another fruit that usually makes the dirty dozen list because it tends to have high pesticide residue is the sweet bell pepper, in all of its colorful varieties. Nearly 50 different pesticides have been detected on sweet bell peppers. 9. Potatoes - America's favorite vegetable is the potato; unfortunately, more than 35 pesticides have been detected on potatoes in USDA testing. Sweet potatoes offer a delicious alternative with less chance of pesticide residue. 10. Blueberries - Blueberries usually make the dirty dozen list, since more than 50 pesticides have been detected as residue on them. Frozen blueberries have proved somewhat less contaminated. Unfortunately, obvious alternatives like cranberries and cherries, while they may not make the dirty dozen list this year, are often contaminated themselves. For breakfast cereal, if you can't find blueberries, consider topping with bananas. 11. Lettuce - Joining spinach in the leafy greens category, lettuce makes the list of dirty dozen foods with the most pesticides. More than 50 pesticides have been identified on lettuce. If you can't find organic lettuce, alternatives include asparagus Kale - A superfood, traditionally kale is known as a hardier vegetable that rarely suffers from pests and disease, but it was found to have high amounts of pesticide residue when tested in each of the past two years. Can't find organic kale? Safer alternatives include cabbage, asparagus and broccoli. Dandelion greens also make a nutritious alternative Adapted from The Daily Green Copyright 2013 All Rights Reserved The Health Coach Group

Juice or Blend Nutrition Chlorophyll Blenders retain everything from the food. They take the fiber and pulp and blend it all together. Juicers separate the pulp from the juice and we drink the juice only. When you first start out, juicing is a lot easier on your body. Whether you are juicing to treat a health condition or just to stay healthy, you will experience a lot of detoxification if you are not used to all that fiber. The juice will still give you loads of energy. When you get used to the juice, and if you enjoy the texture, go ahead and try smoothies. When we juice green vegetables, we liberate the chlorophyll and our bodies immediately absorb it. Chlorophyll is a detoxifier, deodorant and is an incredible healer of inner and topical inflammation and wounds. The chlorophyll remakes our blood. It is centered on magnesium and our blood is centered on iron. IMPORTANT JUICE NOTE: You need to be careful to use simple juices if you are on a lot of medication. If you are very sick, you will probably release toxins very quickly. This will happen in the form of bowel movements. Sometimes your liver dumps a lot of toxins. Chlorophyll is a neutralizer of toxins and can deal with anything you have. It is good for kidney, heart and liver conditions. Green juice is an amazing detoxifier. Copyright 2013 All Rights Reserved The Health Coach Group

Sea Vegetables Nutrition Among the most nutritionally dense foods Sea vegetables, also called seaweed, are among the most nutritionally dense foods in the world. Asian cultures have used sea vegetables as a major part of their diets. Sea vegetables are the highest natural source for electrolytes. It can contain 10 times more calcium than cows milk and more than twice as much iron as red meat. They are rich with chlorophyll, easy to digest and alkaline. Sea vegetables include: Agar - Also called kanten or Japanese gelatin, it's a clear, tasteless alternative to animal or chemical-based gelatin and comes in opaque flakes. Agar agar is a combination of various sea veggies and just like any other gelatin, it can be used to firm up jellies, pies and puddings. It simply dissolves in hot liquid and thickens at room temperature Arame - Look for thin and wiry black shreds. They have a sweet, mild flavor and pack in a good supply of calcium, iodine, potassium, vitamin A and dietary fiber. Rinse thoroughly, then soak in warm water for 10 to 15 minutes before cooking. Try them in quiches, omelets, stir-fries, pasta salad or tossed into a cold salad with a light vinaigrette. Whole Foods Copyright 2013 All Rights Reserved The Health Coach Group

Sea Vegetables Nutrition Among the most nutritionally dense foods Dulse - This sea vegetable isn't green at all. It's reddish brown, full of potassium and protein and available in whole stringy leaves or powdered as a condiment. Expect a chewy texture and slightly salty finish. Pan-fried in sesame oil, dulse becomes feather-light and crispy and can lend a savory flavor and crunch to any sandwich or salad. Some even liken it to bacon! In fact, you can eat this one straight from the package like jerky. Kelp - Kelp noodles are a food made from kelp, an edible brown seaweed that contains high amounts of iodine. Marketed as a low-calorie alternative to pasta and other noodle varieties, kelp noodles contain kelp, sodium alginate (a form of seaweed-derived salt), and water. Since no cooking is required in their preparation, kelp noodles are often eaten by those on a raw food diet. Kombu - Its dark purple color might just romance you. Look for kombu in thick strips or sheets. Eating it adds iodine, calcium, magnesium and iron to your diet — easily added dry to the cooking liquid for rice, beans or soup. There's an extra advantage to kombu, too: cooking a postage stamp-sized piece of dried kombu with beans will help make them more digestible. Cooking hint: Keep in mind that kombu doubles its volume and readily soaks up water, so add extra liquid to broths, beans and stocks whenever you add dried kombu. Whole Foods Copyright 2013 All Rights Reserved The Health Coach Group

Sea Vegetables Nutrition Among the most nutritionally dense foods Nori - This just might be the sea vegetable you know best since it's typically used to make sushi rolls like California Rolls. Look for nori to be dark purple to marine green. It's readily available toasted or untoasted, too. Eat up; it contains both iodine and vitamin C so don't hesitate to use it as a condiment for rice, soups, salads, casseroles or grains either crushed into flakes or cut into strips. Sea Palm - Its name gives away the fact that this sea vegetable, brownish-green in color, looks just like a miniature palm tree. It's also called American arame and comes from America's pacific coast. Expect a sweet, salty taste with this one, so enjoy it raw or sautéed, added to soups or salads or toast some and add to your trail mix. Try this: marinate sea palm and other sea vegetables in a mirin-tamari-ginger juice sauce for an out-of-this-world sea vegetable salad. Wakame - Pronounced wah-ka-may, this deep grayish-green sea vegetable is the tenderest of them all. Consider adding it to your diet since it supplies dietary fiber and potassium. After soaking it for about 10 minutes in water, wakame expands to seven times its original size. After being soaked then cooked, long fronds of wakame become silky and almost melt in your mouth. Eat raw as a snack, add to soups and stir fries or roast and sprinkle on salads or stews as an easy way to add minerals to your favorite foods. Whole Foods Copyright 2013 All Rights Reserved The Health Coach Group

Night Shades 1 Alkaloids What are nightshades and in which foods are they found? Overview - the basics about nightshade foods Potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, tamarios, pepinos, pimentos, paprika, and cayenne peppers are classified as nightshade foods. A particular group of substances in these foods, called alkaloids, can impact nerve-muscle function and digestive function in animals and humans, and may also be able to compromise joint function. Because the amount of alkaloids is very low in nightshade foods when compared with other nightshade plants, health problems from nightshade foods may only occur in individuals who are especially sensitive to these alkaloid substances. Since cooking only lowers alkaloid content of nightshade foods by about 40-50%, highly sensitive individuals may want to avoid this category of food altogether, while non-sensitive individuals may be able to eat these foods, especially in cooked form, without problem. Green and sprouted spots on potatoes usually reflect high alkaloid content, even though the green itself involves the presence of chlorophyll, not alkaloids. For this reason, sprouted areas should always be thoroughly removed before potato cooking, or the potatoes should be discarded altogether. Nightshades--a description Nightshades are a diverse group of foods, herbs, shrubs, and trees that have fascinated scientists, doctors, and nutritionists for centuries. "Nightshade" is actually the common name used to describe over 2,800 species of plants, many with very different properties and constituents. All of the plants, however, belong to a scientific order called Polemoniales, and to a scientific family called Solanaceae. To give you an idea of the diversity associated with this group of plants, consider the fact that tobacco, morning glory, potato, and tomato are all classified as nightshades. The Health Coach Group Copyright 2013 All Rights Reserved

Night Shades Alkaloids Pharmaceutical nightshades Nightshades are actually more famous as drugs than as foods. The best-known nightshades when it comes to pharmacy include mandrake (Mandragora officinum), tobacco (Nicotiana tabacum) and belladonna, also called deadly nightshade (Atropa belladonna). What has interested scientists most about nightshades in a pharmacological sense is a group of compounds in them called alkaloids. The alkaloids found in nightshades are not only the basis for consideration of nightshades as drugs, but also for understanding adverse reactions to nightshades when they are eaten as food. Adverse reactions to nightshade alkaloids are discussed further in the health effects section of this nightshade profile. Foods considered to be nightshades Nightshade vegetables and fruit The most famous food members of the nightshade family include potatoes (Solanum tuberosum), tomatoes (Lycopersicon esculentum), many species of sweet and hot peppers (all species of Capsicum, including Capsicum annum), and eggplant (Solanum melongena). Less well know, but equally genuine nightshade foods include ground cherries (all species of Physalis), tomatillos (Physallis ixocapra), garden huckleberry (Solanum melanocerasum), tamarillos (Cyphomandra betacea), pepinos (Solanum muricatum), and naranjillas (Solanum quitoense). Pimentos (also called pimientos) belong to the nightshade family, and usually come from the pepper plant Capsicum annum. Pimento cheese and pimento-stuffed olives are therefore examples of foods that should be classified as containing nightshade components. Although the sweet potato, whose scientific name is Ipomoea batatas, belongs to the same plant order as the nightshades (Polemoniales), it does not belong to the Solanaceae family found in this order, but to a different plant family called Convolvulaceae. . The Health Coach Group Copyright 2013 All Rights Reserved

Night Shades Alkaloids Nightshade spices The seasoning paprika is also derived from Capsicum annum, the common red pepper, and the seasoning cayenne comes from another nightshade, Capsicum frutenscens. Hot sauces that contain hot peppers should also be considered as a nightshade food. It may be helpful to note here that black pepper, which belongs to the Piperaceae family, is not a member of the nightshade foods. Ways in which nightshades may affect health Alkaloids - The chemistry of nightshades Most of the health research on nightshades has focused on a special group of substances found in all nightshades called alkaloids. In chemical terms, alkaloids are easy to identify because they all have at least one ring-like structure that contains the element nitrogen. Plants produce alkaloids as a regular part of their biochemical activity, and these alkaloids are primarily designed to help protect the plants from insects that would otherwise eat them. Four basic types of alkaloids are found in nightshade plants. These types are: the steroid alkaloids, which contain a fairly complicated fused ring structure and are found in most food nightshades including potato and tomato; (to compare the value of one of the most notable steroid alkaloid -solanine-in the foods in which it is most concentrated, please refer to Table 1) the tropane alkaloids, all originating from the simple amino acid ornithine and found in fewer of the overall nightshades, but more extensively researched due to their strong drug-like properties; the pyrrolizidine alkaloid and (4) the indole alkaloids, both important groups from a drug standpoint. The Health Coach Group Copyright 2013 All Rights Reserved

Solanine contentmilligrams per 100 gram serving
Night Shades Alkaloids Table 1 Vegetable Solanine contentmilligrams per 100 gram serving Common peppers Eggplant Potatoes 2-13 Effect of steroid alkaloids on the nervous system The steroid alkaloids in potato - primarily solanine and chaonine - have been studied for their health effects in two areas. First is their ability to block activity of an enzyme in nerve cells called cholintesterase. Many of the alkaloids found in nightshades possess this kind of activity, called cholinesterase inhibition. If the activity of cholinesterase is too strongly blocked, the nervous system control of muscle movement becomes disrupted, and muscle twitching, trembling, paralyzed breathing, or convulsions can result. The steroid alkaloids found in potato have clearly been shown to block cholinesterase activity, but this block does not usually appear strong enough to produce nerve-muscle disruptions like twitching or trembling. Effect of steroid alkaloids on joint health A second type of problem potentially related to the potato alkaloids involves damage to the joints caused by inflammation and altered mineral status. Whether alkaloids can contribute to joint damage of this kind is not clear from current levels of research. Some researchers have speculated that nightshade alkaloids can contribute to excessive loss of calcium from bone and excessive depositing of calcium in soft tissue. For this reason, these researchers have recommended elimination of nightshade foods from the meal plans of all individuals with osteoarthritis, rheumatoid arthritis, or other joint problems like gout. The Health Coach Group Copyright 2013 All Rights Reserved

Night Shades Alkaloids Effect of nicotine alkaloid on health Just as there is no firm research evidence for the impact of the steroid alkaloids in nightshade foods on the nervous system or joints, there is also no solid research evidence for impact of the more drug-like alkaloids in nightshade foods on body systems. But to the surprise of many people, nightshade foods do contain very small amounts of drug-like alkaloids that have long been fascinating to medical and drug researchers. Consider, for example, the most famous of the one-ring type alkaloids (monocyclic alkaloids) found in the highest concentrations in tobacco (Nicotiana tabacum): nicotine. This alkaloid is found not only in non-food nightshades like tobacco, but also in the food nightshades including eggplant and tomato. But there is one important difference here: while alkaloids like nicotine are definitely found in nightshade foods, the amount involved is dramatically less. Even in the case of eggplant, which is the food nightshade that appears to have the highest nicotine content after tobacco, the amount of nicotine is far lower than the amount found in tobacco. In the case of green tomatoes, which also contain nicotine, the amount is even less. The levels of nicotine in all nightshade foods are so low that most healthcare practitioners have simply ignored the presence of nicotine in these foods as a potential compromising factor in our health. At the World's Healthiest Foods, we both agree and disagree with this conclusion. While we agree that the amount of nicotine in nightshade foods is very, very small, it still seems possible to us that some individuals might be particularly sensitive to the alkaloids found in nightshades, and that even very small amounts might compromise function in the bodies of these individuals. The Health Coach Group Copyright 2013 All Rights Reserved

Night Shades Alkaloids Increased alkaloid content of green and sprouting potatoes It's important to point out that green spots on potatoes, or sprouting on potatoes, usually correspond to an increased alkaloid content, and this increased alkaloid content is one of the main reasons for avoiding consumption of green or sprouted potatoes. (The green color itself is chlorophyll, and helpful to our health, but unfortunately, it's also accompanied by the increased alkaloids that we can't see). Interestingly, in one study conducted with hamsters who were fed the sprouted portions of potatoes, increased alkaloid content did not seem to impact the nerves or joints nearly as much as the digestive system itself. The researchers focused on damage to the stomach and intestines when trying to understand the problems caused by ingestion of potato sprout material, and concluded that there were reasons to avoid this material based on digestive system evidence alone. A bitter taste in potatoes after the potatoes have been cooked is usually a good indication that excessive amounts of alkaloids are present. The effect of cooking on the alkaloid content in nightshade foods Steaming, boiling, and baking all help reduce the alkaloid content of nightshades. Alkaloids are only reduced, however, by about 40-50% from cooking. For non-sensitive individuals, the cooking of nightshade foods will often be sufficient to make the alkaloid risk from nightshade intake insignificant. However, for sensitive individuals, the remaining alkaloid concentration may be enough to cause problems. The Health Coach Group Copyright 2013 All Rights Reserved

Night Shades Alkaloids Practical tips First, if you are an individual with existing joint problems like osteoarthritis, rheumatoid arthritis, or gout, temporary 2-3 week elimination of nightshade foods from your meal plan may be a worthwhile step to determine if these foods could be contributing to your joint problems. This same recommendation would apply to individuals with existing nervous system problems, particularly nerve-muscle related problems. Second, even if you are an individual with no existing health problems potentially related to nightshade intake, you will want to take precautions to avoid excessive intake of alkaloids from these foods. Handling of potatoes is especially important in this regard, and the following practices will help you avoid excessive intake of potato alkaloids: Store your potatoes for 1-3 weeks only in a dark cupboard, preferably in a cool and dry part of the house such as a basement (if your basement is dry). It's important not to keep potatoes in a lighted area; the exposure to light will increase alkaloid formation. Wash all potatoes before cooking so you'll be better able to spot the green areas, if any. Thoroughly cut out all green areas, especially green areas on the peel, before cooking. and cook the rest for safe eating. If you're sensitive to nightshades in the first place, it's best to discard the whole potato. After cooking, if the potato tastes bitter, do not eat it. Do not purchase potatoes that have been waxed, or apply wax to potatoes yourself. Waxes do not help reduce greening and can increase potato decay by cutting down on gas exchange in and out of the potato. (adapted from The Health Coach Group Copyright 2013 All Rights Reserved

Night Shades Alkaloids References Beier, R. C. Natural pesticides and bioactive components in foods. Rev Environ Contam Toxicol. 1990; 113: Childers N.F. A relationship of arthritis to the Solanaceae (nightshades). J Intern Acad Prev Med 1979; 7:31-37 Dalvi, R. R. and Bowie, W. C. Toxicology of solanine: an overview. Vet Hum Toxicol Feb; 25(1):13-5. Hopkins, J. The glycoalkaloids: naturally of interest (but a hot potato?). Food Chem Toxicol Apr; 33(4):323-8. Kubo, I. and Fukuhara, K. Steroidal glycoalkaloids in Andean potatoes. Adv Exp Med Biol. 1996; 405: Maga, J. A. Potato glycoalkaloids. Crit Rev Food Sci Nutr. 1980; 12(4): McGehee, D. S.; Krasowski, M. D.; Fung, D. L.; Wilson, B.; Gronert, G. A., and Moss, J. Cholinesterase inhibition by potato glycoalkaloids slows mivacurium metabolism. Anesthesiology Aug; 93(2):510-9. Reit-Correa F, Schild AL, Mendez MC, Wasserman R, Krook L. Enzootic calcinosis in sheep caused by the ingestion of Nierembergia veitchii (Solanaceae). Pesq Vet Brazil 1987; 7:3:85-95 Scott, P. M. and Lawrence, G. A. Losses of ergot alkaloids during making of bread and pancakes. J Agric Food Chem May-1982 Jun 30; 30(3): Sheen SJ. (1988). Detection of nicotine in foods and plant mateials. J Food Sci 53(5): Slanina, P. Solanine (glycoalkaloids) in potatoes: toxicological evaluation. Food Chem Toxicol Nov; 28(11): Stankiewicz JN, Evans JL. Potato diet influences on tissue mineral composition in the growing rat. J Animal Sci Abstr 1980; 51:223 The Health Coach Group Copyright 2013 All Rights Reserved

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