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Happy Apple Cleansing Guide The terms cleansing and detoxification are often used interchangeably. For the sake of our discussion, we define cleansing as the body's normal processes of eliminating or neutralizing toxins through the excretory system (i.e., colon, liver, kidneys, lungs, lymph and skin). A cleanse is a complete plan to help your body to eliminate toxins more efficiently. A fast is a cleanse program that does not include consuming solid foods. Before completing any cleanse program, please consult your physician. This is especially true if you are on medication or under doctor's care for any disease or condition. Why would one consider cleansing? 1. Over 25,000 new synthetic chemicals are introduced to the ecosystem annually. Very few of these are tested for toxicity in the human body. In addition, we live in a stressful society. Stress creates toxins of its own. Studies have found over 300 synthetic chemicals in umbilical cords of new born babies. With little information of the long terms effects of these substances, it is best to try to avoid them and help our bodies to remove those we have been exposed to. 2. Almost anyone can benefit from a cleanse program. A cleanse is a way to reset your body's ability to remove toxins and wastes. It also increases efficiency of your excretory system. It is also a wonderful time to refocus on your commitment to better living. 3. A lack of exercise creates toxicity. Though you may be eating healthy for your body and keeping stress levels low, you are continuing to allow toxins to build by not exercising. How do I know that I need to cleanse? You are constantly congested or have low energy. You have less than 2 bowel movements per day. You have been on medication for an extended period of time. Your tongue has a white coating on it most of the time. You need a jump start to weight loss or positive changes in your dietary lifestyle. Your skin and scalp issues only clear up with medication or topicals. You have had a stool, urine, blood or liver function laboratory test that indicates a need for cleansing. If you answered yes to any of these issues, you may benefit from doing a cleanse. There are numerous ways to conduct a cleanse. This outline is a suggestion as to how you may conduct a cleanse. It may need to be tailored to your needs. If you are under doctor’s care for any condition or taking medication, please be sure to consult your physician before attempting any cleanse as cleansing may increase the rate in which medication or supplements are metabolized and absorbed in the body. Myths About Cleansing 1. Cleansing is a great way to lose weight. Though most people do lose some weight during a cleanse, most of this weight is water and feces being eliminated. If you were to use a body fat monitor instead of a weight scale, you would see the specifics to your weight loss. Completing a cleanse is a great way to start a weight mangement program so that your channels of elimination are working optimally to handle the fat that you will burn during your workouts. 2. All toxins will be eliminated during a cleanse. Various toxins take varied lengths of time to break down and be eliminated from the body. Those that are fat soluble are harder to rid from the body. The body is not able to be completely toxin free, but a cleanse will aid your body in eliminating toxins when you give it the nutrients, fiber and water it requires to keep the excretory system working optimally. 3. I can go back to eating the way I did before my cleanse once I am done. A cleanse is a way to reset your body. Your body will not be able to continue to function optimally if you return to the lifestyle behaviors that created the toxins you eliminate during a cleanse. Before considering to do any cleanse, it is best to consider changing your dietary and exercise lifestyle to support your newly reset body, reduce toxins entering the body and continue the positive effects from your cleanse. 4. I cannot eat during a cleanse. Everyone's body and metabolism is different, therefore your approach to cleansing will differ person to person. If this is your first time completing a cleanse, we strongly suggest that you start with a 2 or 3 day cleanse and include foods from the list of foods you can eat during a cleanse. If you are very athletic or seasoned with experience in cleansing, we suggest that you complete the 4 day cleanse. This cleanse can be done with food or as a juice fast with no consumption of solid food. We do not suggest a juice fast if you are breast feeding, pregnant, under doctor's supervision for a medical condition or on medication. 5. I cannot exercise during a cleanse. It is best to save energy usually expended in a workout to aid in your body's elimination of wasted during a cleanse. We strongly suggest you complete at least 30 minutes of stretching or light activity as exercise aids the body's cleansing process. Strenuous workouts are strongly advised to be avoided during this time. What should you expect during your cleanse? Often one will develop better sleep patterns during or after a cleanse. They also may experience weight loss, more energy and greater mental clarity. Your tongue may be coated with a white film. Some people experience flu-like symptoms, headaches, nausea, upset stomach or fatigue for a brief period of time. This is called the Herxeheimer Effect or a healing crisis. It is an indication that your body is ridding itself of toxins and dead bacteria very quickly. It is a normal function of the body. If this is unbearable and persists more than 3-4 days, stop your cleanse and consult your physician. Skin eruptions are common during cleanses as your skin is your largest excretory organ and a quick way to rid the body of waste. This will clear as you lower your levels of bad bacteria in your body. Be sure to continue limiting your exposure to foods on the Foods to Avoid list to help your skin to clear quickly and long term. Your emotional well being may shift. You might experience intense sadness, happiness, anger, peace or anger. Realize that this is a natural part of the process and allow yourself to go through it. What are the benefits of a good cleanse? 1. Excess mucous and congestion is cleared from your body. 2. Your digestive tract is cleared of accumulated waste and fermenting bacteria. This may reduce bloating and water retention for some. 3. Liver, blood, lymph and kidneys are working more efficiently to remove wastes from the body. 4. Euphoria and mental clarity are enhanced. 5. The whites of your eyes and color of your skin looks healthy. 6. You may have less dependency on habit forming substances such as sugar, caffeine, nicotine and alcohol. 7. You are less apt to desire unhealthy foods. Which cleanse should I do? 1 Day You want to give your body a short break or need to get your body back in the flow after the holidays or a binge of poor eating habits. 2 Day Great for those that want to do a weekend cleanse or a quick boost to your weight management program. May be beneficial for those coming off medication or a brief illness. Excellent place to start for someone new to cleansing. 3 Day Have an extra long weekend you want to take advantage of to reset your body. You have been sick, on medication, not eating well or exposed to toxins for a considerable amount of time. Perfect for seasonal changes. 4 Day Have a need to totally overhaul and refocus your health goals. You have been sick, on medication, not eating well or exposed to toxins for an extended period of time. This should only be attempted by those who have previous experience with cleansing. What should I eat during my cleanse? It is important to reduce your exposure to foods that may hinder the process during a cleanse. If you are unable to refrain from consuming certain foods or beverages from your diet for the length of your cleanse, this may not be the best time for your to do a cleanse. Foods to Avoid: Processed foods Caffeine Meat and seafood Dairy Gluten Eggs Alcohol Soda Sugar, honey and sugar substitutes Nicotine Fried foods Artificial food color and flavors Foods and Beverages to Enjoy: Brown rice Raw and dried unsweetened fruit Beans and peas, except soy (kidney, pinto, adzuki, chickpeas, black turtle, pigeon, black eye, lentils, green peas, mung, white, crowder, field, lima, ) Raw or sprouted nuts, nut butters and nut milks (unsweetened) Gluten free whole grains (quinoa, amaranth, buckwheat, corn, millet, brown rice, oats, teff, wild rice, red rice, black rice) Raw seeds (chia, pumpkin, sesame, sunflower, flax) Smoothies with no sweeteners Vegetable-based non-soy protein powders (hemp, rice, combination) Raw, grilled, steamed or sautéed vegetables Filtered water (half of your body’s weight in water every day) Decaf herbal teas (Look for caffeine free coffee substitutes in your local health food store). What can I eat during a cleanse? This seems to be the biggest question for most. With everyone’s busy lives, so few of us prepare our own foods on a regular basis. Preparing your own food may seem to be a daunting task, but keep in mind the reason why you have chosen to do a cleans and the potential benefits you may reap. This commitment is only for a few days. Preparing your food in advance and ridding your home/work of foods you should avoid will make this process easier. There are also food services in most areas that can prepare foods based on your dietary needs. Local chefs can also come to your home to prepare your meals. Consider all of your options and be honest with yourself as to what you can accomplish. Below is are examples of meals you may consider during your cleanse: Breakfast: Bowl of oatmeal or other whole grain with dried fruit and nuts Smoothie Fruit salad Unsweetened granola with unsweetened yogurt Snacks: Handful of nuts Fruit salad Piece of fruit Smoothie Hummus with baby carrots or celery Guacamole Bean dip with chopped veggies Avocado Almond butter with baby carrots or celery Almond butter and rice cakes Apple slices with cashew butter Lunch: Salad with olive oil and lemon juice/apple cider vinegar Sautéed vegetables with brown rice Vegetable stew with a cup of cooked grains Bowl of vegetable soup Beans with brown rice Lettuce wrap sandwich Seaweed salad Miso soup Dinner: Brown rice with steamed vegetables seasoned with Bragg’s Liquid Aminos Tacos (replace tortilla with lettuce or Swiss chard) Lentil stew Sauteed vegetables and wild rice Salad with beans and nuts sprinkled on top Baked sweet potato with sautéed vegetables Roasted vegetables Beans and brown rice Coffee substitutes: Teeccino (http://teeccino.com) Dandy Blend (http://www.dandyblend.com) Pero (http://internaturalfoods.com/brands/pero.html) Roasted dandelion tea Roasted chickory tea Herbal teas (decaf green tea, rooibos, herbal chai) What should I do to prepare for my cleanse? 1. You may want to remove all dietary temptations from your kitchen and workspace. Out of sight and out of mind usually helps with will power. 2. Purchase your foods in advance. Meal prep for the duration of your cleanse on the day before your cleanse starts. Having healthy foods easily accessible during your cleanse will reduce your chances of sabotaging your efforts. 3. Cut back on your consumption of meat, seafood, alcohol, coffee, dairy, sugar, flour, bread and processed foods several days before your cleanse is to start. I am planning to do a juice fast? What should I do to prepare? Follow the suggestions above, excluding number 2 as you will not be consuming foods during this time. What should I do after my cleanse? It is extremely important to slowly incorporate foods on the “Foods to Avoid” list as you come off your fast. Some of the foods on this list you may want to avoid or eat in moderation for the long term to aid your body’s daily cleansing process and increase your overall health. Continue to drink half your body’s weight in ounces of water daily to keep toxins flushed from your body. Slowly incorporate coffee if you choose to add it back to your dietary lifestyle. Pay close attention to how your body responds as you add these foods back to you diet. If you sense that your body is not responding well to a food or beverage, it may be a sign that you may want to avoid it long term. Continuing to drink Happy Apple™ Juices after your cleanse is a wonderful way to add nutrients to you diet, keep your body flushed and reduce your dependency on caffeinated beverages for energy. Keep in mind that drinking these juices contributes to your daily intake of water. This is extremely helpful for those who do not enjoy drinking water as Happy Apple™ Juices are a tasty alternative. Cleansing is a wonder time for most. Ask your friends and family to join you as support is important in the success of lifestyle change.