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Welcome
Dear Guest,
Welcome to the wonderful world of cleansing and detoxification at Atsumi Retreat Healing Center in
Phuket, Thailand!
Whatever your personal goals for your time here, we want to see you achieve them. We request that
you commit to being fully present and mindful during your time with us. In exchange, we commit to
offering you the support and guidance you need to cleanse your body, purify your mind and grow your
spirit.
Our staff has successfully guided thousands of people - young and old, healthy and sick - through
our transformational programs, and we are confident that you, too, will experience greater health, joy,
and lightness of body and being.
This handbook was designed to supplement and enhance your program and we hope you’ll find the
knowledge empowering and inspiring.
Before you begin, here are a few things about Atsumi you should know:

Atsumi is more than just a retreat. It is a living philosophy and a tool for creating space for
love and joy in our lives. It is the ability to recognize and embrace the magic that is our
Selves.

Your fasting program allows plenty of free time to enjoy your holiday by relaxing by our pool,
or at nearby Nai Harn beach. Please note that while some people choose to venture out into
the tourist areas of Phuket for shopping or sight-seeing, others find the environment to be
distracting and the smells tempting while fasting.

We encourage you to explore healthy new activities during your time here and take
advantage of our free yoga, tai chi, meditation, and kickboxing classes. Try to approach each
day and each learning opportunity with a child-like innocence and discover something new
about your Self.

Fasting is not just a physical process. Our healing programs cleanse toxins in the body but
also aid the release of emotional toxins. You may experience past emotions anew, or find that
negative emotional attachments no longer trouble you. Be prepared to welcome this as part of
your transformation of body, mind and spirit.
Take a deep breath. It’s time to begin your journey.
With love, support, and abundance,
The Atsumi Team
-1-
Our Facilities
Wi-Fi and Internet access
All of our rooms have an internet connection, we have a communal
computer in the reception area and free Wi-fi around reception. We
have even gone the extra mile by installing a power supply under the
sun loungers to give guests who have to work the opportunity to enjoy
the tranquil gardens and fresh Phuket air.
Atsumi Swimming Pools
Atsumi has two swimming pools, one is located close to the reception
and Villas and the other is located at our Yellow House
accommodation which is located opposite the entrance of Atsumi.
Each swimming pool has sun loungers for those of you wishing to top
up the tan and sun umbrella’s for those of you who wish to relax in
the shade.
Swimming or running in the pool is a great way of stimulating the
Lymph fluid and will help to speed up the elimination of toxins.
Atsumi Fitness Center
Atsumi fitness center is located next to the yoga sala and is fully
equipped with running machines, stair climber, exercise bicycles,
multi gym machine and free weights.
Atsumi Yoga Sala
We have a large Sala which is set in our tropical lush green gardens
overlooking the lotus pond. Morning and evening activities are held
here as well as the group meetings and therapist workshops that take
place at the center.
Atsumi Steam Sauna
Our steam sauna is open every day except for Saturdays between
4:00 and 6:30pm. Sarongs and towels are available in the lockers
provided.
Lemon and ginger tea is available outside the steam sauna during
operating hours.
-2-
pH Level
On your first morning at Atsumi, please come to our reception area at 7:15 AM sharp; do not brush
your teeth(you can bring toothpaste and toothbrush), or eat or drink anything, including water as our
fasting staff will administer a quick pH test. This will indicate if your body is alkaline enough to enter
into a full fast program. Our staff may recommend that you include juice in your program for 1 – 3
days, if your pH test indicates a highly acidic system (below 6.2).
Your saliva pH is an important indicator of health and wellness. While generally more
acidic than blood, salivary pH mirrors the condition of the blood. It helps to tell us what the
body retains.
Optimal pH for saliva is above 7-7.2 pH. A reading consistently lower than 6.8 is indicative
of possible insufficient alkaline reserves. After eating, the saliva pH should rise to 7.8 or
higher. Unless this occurs, the body has alkaline mineral deficiencies (mainly Calcium and
Magnesium) and will not assimilate food very well. If your saliva stays between 6.8 and 7.2+
pH all day, your body is functioning within a healthy range.
-3-
Pre-Fasting
What does pre-fasting mean?
Pre-fasting is a way of getting your body ready to ease into a fasting program by removing some of
the most toxic substances first, such as meat, coffee and alcohol. It’s not really a fast, as you’ll still be
eating.
Why pre-fast?
Pre-fasting prepares your body for the deep cleansing you will experience on the full fast. On a prefast, your body will move from an acidic state towards the alkalinity needed for cleansing. You’ll also
increase your storage of electrolytes, giving your body the strength needed for cleansing. Fasting
without properly preparing your body can result in rapid toxin elimination which, in turn, can result in
some discomfort including headaches, fatigue and dizziness. You’ll experience a more enjoyable
cleanse overall by pre-fasting properly.
What if I cannot pre-fast?
If you are unable to pre-fast due to personal circumstances, you may choose to pre-fast at Atsumi for
2 – 3 days on our “Raw Fast” program before beginning the Full Fast. Or, you may also choose to do
our full fast with juice option rather than the full fast if you are unable to pre-fast and prefer not to Raw
Fast with us.
How to pre-fast?
Depending on your personal lifestyle and level of toxicity, you may experience a little nausea and
headaches on the pre-fast. Alternatively, if you have been eating well, you may be full of energy and
feel very centered and focused. Here’s how to pre-fast:
PRE-FASTING GUIDELINES
Before you commence on one of our full fast or juice fast programs, it’s important to prepare
your body by moving the pH balance to a more alkaline state. To achieve this it’s important
that you eliminate all acidic food such as caffeine, sugar, alcohol, cigarettes, drugs, meat,
processed and packaged foods (anything in a packet, can, tin or jar), dairy, salt and
fried foods.
During your pre-fast consume as many alkalizing foods as possible, this means plenty of
fresh vegetables, salads, fruits, brown rice, steamed fish, organic natural yogurt, soups,
broths, nuts, seeds and juices. Use olive oil as a dressing for your salads and try to buy
organically grown produce for your salads whenever possible. For the last 3 days of the
pre-fast, eat only fresh fruits, vegetables, salads and juices and try to consume a whole
pineapple daily to accelerate the pre-cleansing process.
We recommend that you spread your pre-fast over a period of 2 weeks but if you are
vegetarian or lead a relatively healthy life then as little as three days will suffice.
Remember: The more self discipline you have on the pre-fast, the easier and more prepared
your body will be for the full fast.
Good Luck and see you soon
The Atsumi Team xxx
-4-
Words of Wisdom from Dr. Anderson
An open letter from Dr. Richard Anderson (creator of the “Arise and Shine” fasting program
and supplements used at Atsumi)
To all the strong, wonderful souls who are willing to purify themselves so that they may be “rewarded
openly”:
It is a great pleasure to introduce you to the remarkable Arise and Shine Cleanse Thyself Program.
This program will elevate you towards greater health, vitality and energy. Many tens of thousands of
Arise and Shine “cleansers” have gone before you. Their enthusiasm goes beyond what you might
expect, because this program is so much more than a Colon Cleanse. Yes, it is a complete intestinal
cleanse and indeed, you will clean your entire alimentary canal from your tongue to your stomach and
all the way down to your colon. In addition, however, as you begin to cleanse your digestive system
(the hub of your body that every cell and organ depends upon) other parts of your body will respond
as well. Truly, every organ, gland and tissue benefits from the Cleanse.
In recent years, medical experts have begun to understand the seemingly intangible relationship
between physical, mental and emotional health. Good health is more than a disease-free body.
Good health is a stress-free frame of mind and vibrant energy.
With this program you will not only rid yourself of toxic waste, you will also release disease-causing
toxic emotions. In a very real sense, it’s as if the emotions are stored with the toxic waste and as one
is purged so is the other. A total sense of well-being can be created from having a healthy body and a
healthy mind….
I want to strongly encourage you to read my books and literature about cleansing, available from
Arise & Shine. The more you understand about cleansing, the more you will gain from the program.
Reading the books will inspire you to cleanse and help you form better habits after cleansing. It is also
extremely important to be familiar with how to handle cleansing reactions that may arise for some
people….
Congratulations to all of you who are taking this important step toward improved health. I applaud
your willingness to take responsibility for your health and well-being. I know that the Arise and Shine
Program will succeed in bringing you closer to your greater potential, love and happiness. Enjoy the
program, think positive and loving thoughts; receive life’s loving gifts. In my heart I will be cheering
you on to achieve the transformation you desire.
Sincerely,
Richard Anderson, N.D., N.M.D.
-5-
About Fasting
On a purely physical level, the herbal products that we use work to loosen up and remove years worth
of undigested foods (fatty meats, food additives and chemicals), and other toxins (medications, air
pollutants) which stay within the eliminatory system. The products loosen toxins from your body,
gather them together, and gently push them out of your system.
As they are stirred up, these undigested proteins, toxins, and other undesirable substances flow from
the lymph fluid and into the blood. In an instant, these poisons may be all over the circulatory system
before they can be filtered out as waste. This is why some people have sudden cold or hot flushes,
fevers, diarrhea, rashes, desires for poor foods, tastes of old medicines, mucus discharges and
symptoms from past illnesses (a healing crisis), while they are detoxifying. Using colema board
cleansing is the most powerful and effective way of quickly removing these toxins before they are
reabsorbed by the body
As fasting is a holistic experience, the release of physical toxins may stir up and release past
emotional toxins as well, such as anxiety, depression, anger, and other emotions. You may find
yourself particularly emotional one day, crying over small matters, or experiencing an emotion from
your past, which you thought you had already dealt with and buried. Embrace this unexpected benefit
as part of the process of letting go of what is no longer needed inside of your physical, emotional and
spiritual body. Cry, release, and thank your Power and your Self for allowing you to release these
unneeded emotional memories.
Other detoxification symptoms may include: bad breath, cold symptoms, drowsiness, headaches,
aches, nausea, unclear thinking, and clumsiness. The body uses all available methods of elimination,
including the bowels, mouth, sinuses, skin, and kidneys, resulting in releases from these areas.
Let’s look at other ways that the body eliminates toxins:
Tear Ducts: It can be as much an emotional cleanse as physical
Sinuses: Sometimes people
experience flu like
symptoms, runny nose or
mucus
Urine: Toxins are excreted
through the urine, it should
be clear before you go to
sleep each night, otherwise
you could be dehydrated
Lungs: Toxins move
up off the lungs and
exit though the mouth
often resulting in bad
breath and furry
tongue
Bowels: Toxins are excreted as
waste through the bowels
The Skin: The largest organ, the steam sauna
speeds up this process, skin rashes, acne, and
eczema often flare up before getting better
-6-
Fasting is nature’s way of curing disease and one of the quickest ways of encouraging the body to rid
itself of toxins, restore health and prolong life and vitality. Fasting allows the body to stop processing
all the junk that’s put in it, to stop using energy to run the digestive and eliminatory systems and to
allow an excess of natural energy that can then be devoted to cleansing, purifying and repairing all of
the bodily systems. Through detoxification, the body’s amazing power to heal itself will be revealed,
leaving you in tune with your own physical state, and reaching ever towards the pure perfection of
health that we were all born with, and to which Mother Nature constantly guides us. Yoga, exercise
and massage speed up this process by stimulating the circulation of blood and lymphatic fluid,
which is why we strongly encourage participation in our daily morning sessions.
Depending on your previous diet, you may feel worse before you feel better, as toxins are washed out
of the body. If you are used to eating a heavily processed diet full of meats, pastas, packaged and
canned foods (as many of us are), a powerful detoxification may occur. If, on the other hand, you
usually eat a healthy vegetarian or vegan diet with organic and whole, unprocessed foods, your
detoxification will be gentler.
It usually takes a minimum of three full days of fasting for the body to start detoxifying the blood and
tissues and to allow deep deposits of toxic residues from the joints, liver, blood, lymph, and bowels to
be removed. We recommend a seven or ten day fast because it usually takes precisely seven days to
completely purify the bloodstream and cleanse the lymphatic system of all residual wastes
A healing Crisis
WHAT TO EXPECT WHEN WE CLEANSE
Although the final outcome of cleansing can be the absence of illness, increased energy and
greater vitality, the journey to this destination is not always smooth. As toxins are broken down and
released and parasites and Candida die off, waste products pour into the system, if these wastes
and toxins are pouring into the blood stream quicker than the body can purge them, we may
experience a ‘healing crisis’.
WHAT IS A HEALING CRISIS?
The correct term for a healing crisis is ‘The Herxeimer Reaction’ and it can be a life changing
experience. To support the elimination of toxins and wastes that are pouring into the blood stream,
the body will step it up a notch and start cleansing at a deeper level as necessary. During this
stage you may experience:
A Fever: the body will raise the temperature to eliminate toxins via the largest organ (the skin)
Diarrhea: the body can eliminate toxins quickly via the bowels
Vomiting: A rapid way for the body to eject harmful toxins
Chesty cough: a perfect way for the body to lift mucus and toxicity off the lungs
During a healing crisis you may experience other symptoms such as: cramps, headaches, skin
eruptions, sleep disturbances, increased thirst, aches and pains, loss of appetite (ha ha not
a bad thing), fatigue, rashes, body odor, bad breath, irritability, head or chest cold or flu like
symptoms.
WHAT ELSE TO EXPECT?
Our personal history of illness, abuse, emotional trauma or injury is carried in our bodies, if this
was treated or suppressed with medication, the residues of the trauma will still be present and
might resurface to be eliminated (they usually manifest in a much milder form), so for example if
you suffered from sinus infections as a child and treated it each time with antibiotics or cold and flu
tablets, a healing crisis may involve a sinus infection.
HOW LONG DOES A HEALING CRISIS LAST?
Although the healing crisis may be a rough ride, fortunately it is short lived, usually lasting
anywhere from a few hours up to one or two days but a person with chronic disease or illness may
go through cycles of healing crises, each one improving the overall health of the body.
-7-
CAN I TAKE MEDICATION DURING A HEALING CRISIS?
No, please don’t take any medication no matter how intense the symptoms. Taking aspirin for the
fever or cough medicine for the cough or Imodium for the diarrhea will only stop the body from
naturally and rapidly eliminating the toxins, you need to ride it out and trust that you bodies own
healing systems are in motion.
IS THERE ANYTHING I CAN TAKE TO HELP?
During a healing crisis you should get plenty of rest and make sure you drink plenty of fluids,
especially if you are vomiting. The herbal teas in your room can help to settle the stomach. If you
have chronic diarrhea and vomiting and wish to reduce it to preserve electrolytes then you can sip
on some bentonite clay diluted in a glass of water. Your colema and massage will help to eliminate
the toxins and daily steam will speed up elimination of toxins via the skin. If you wish to order a
juice on this day, it will provide your body with some enzymes, energy and nutrients to assist in this
deep level of cleansing. If you find it too intense and wish to modify the fasting program or take it
down to a milder level of cleansing, speak to one of the fasting consultants.
REMEMBER
Keep a positive mental attitude, the purifying process is in motion and the body is in a deep
state of healing, it is a sign of progress. It is a temporary period of discomfort which is absolutely
necessary, if releasing this level of toxicity from the body is an unpleasant experience then imagine
how damaging the toxins would be if they remained inside. Usually after a healing crisis, you will
feel energized and full of vitality.
What is Mucoid Plaque?
The intestines can store a vast amount of partially digested, putrefying matter
called Mucoid Plaque for decades. Mucoid plaque is made up of complex
glycoproteins secreted by the intestinal glands which forms a gel-like slimy
mucus layer and coats the intestinal canal. Mucoid plaque is highly adhesive so it
is almost impossible to remove without using specially formulated herbs and
bowel cleansing formulas. Even people who have changed their diets and eat
only raw fruits and vegetables still have mucoid plaque clinging to their bowels
until they take the necessary steps to remove it.
Overeating, eating poor food combinations, Animal Foods (Including Dairy), Fried Foods, Processed
Foods, Coffee or Tea, Microwaved Foods, White Flour products, Hydrogenated Fats, Drugs or
Alcohol, Pollutants and toxic chemicals and Heavy Metals all contribute to the formation of mucoid
plaque.
Mucoid plaque is the perfect breeding ground for armies of pathogenic micro-organisms, bacteria and
parasites. A toxic and acid bowel means toxic blood, toxic lymph, toxic organs and cells, and poor
health. Most people who do the Atsumi fasting program will begin to remove significant amounts of
mucoid plaque around day 3 or 4.
Colon Cleansing
Colon cleansing, or a Colema, is similar to an enema, yet uses more
water and provides a deeper and stronger cleanse. The water flows in
and the toxic waste matter flows out and is directed immediately into the
toilet.
The herbs we use in our programs at Atsumi are powerful cleansers
designed to stimulate release of toxins. It is essential to then remove
these toxins from the body swiftly. Colema cleansing is the method we
utilize to remove toxins and avoid them being reabsorbed by the body.
-8-
Your first colema every morning will be an organic coffee solution. In the afternoon, you have the
choice, depending on your personal needs and preference. Choose from:
Coffee
An organic coffee solution specially formulated for colemas. Coffee is a powerful way of eliminating
toxins by stimulating the walls of the colon.
Garlic
A natural antiseptic used for cleansing, parasites and Candida.
Vitamin C
A powerful source of antioxidants which aids in dissolving free radicals and other toxins. A natural
immunity booster.
A note about colemas: We understand that the idea can be a bit intimidating to some people!
However, the process is incredibly effective at removing unwanted waste from your body and is a vital
part of the detox process. We strive to make the experience as pleasant as possible, with nicely
decorated private rooms, relaxing music, aromatherapy and shower facilities. There really is nothing
to worry about – we promise!
Parasites
By far, the greatest variety of parasites afflicting people on a Western diet come from animal foods.
These parasites feed on excessive toxicity (constipation) in the colon; particularly cooked starch and
decaying cooked animal foods. We also pick up parasites from contaminated food, water, animals
and via the skin.
There are different types of parasites and worms and when they over breed or you get the wrong type
they start to rob you of your nutrients leaving you feeling lethargic and fatigued. Other symptoms
include brittle hair or nails, dark circles under eyes, dry skin, discolored teeth, weak bones,
reoccurring illness. This is because your body suffers a vitamin deficiency and your immune system
becomes weak.
Roundworms
Roundworms can grow from between 6 to 16 inches in length, in the
small intestines. They are probably the most familiar parasite in
humans and follow as a result of the ingestion of Ascaris eggs that
have contaminated foods or soil. A female may produce up to
240,000 eggs per day, which are passed with the feces and an adult
round worm will live for 1-2 years.
Pinworms
Pinworms generally live in the large intestine and cecum. This
common occurring worm is acquired through contaminated food,
water, and house dust, toilet seats, cloths, carpets as well as humanto-human contact. Female worms crawl down the intestines and pass
out of the anus to lay their eggs around the anal region at night.
Itching around the anal or vaginal areas are the most common
pinworm symptoms.
Hookworms
Hookworms penetrate the skin and migrate through the liver and the
lungs, attaching to the mucosa of the small intestine where they
mature. Hookworms deplete the body of nutrients, and a major effect
is severe chronic iron-deficiency anemia. They average 8-13
millimeters in length and are reputedly long-lived, with a lifetime that
may span up to 10 years.
-9-
Dwarf tapeworm
This is a short worm, only growing 1.5 inches long at maturity with
about 200 segments; they have a small head with a single ring of
small hooks and four cup-shaped suckers. The dwarf tapeworm can
infect humans when the eggs are ingested from contaminated food or
water, or when infected food handlers pass this organism to others.
The life span of adult worms is 4 to 6 weeks, but internal autoinfection
allows the infection to persist for years.
Whipworms
After ingestion (soil-contaminated hands or food), the eggs hatch in
the small intestine and mature in the colon. The worms live in the
cecum and ascending colon and grow to as large as 4-30cm. Female
worms in the cecum shed between 3,000 and 20,000 eggs per day.
Infection with whipworm may be in apparent unless noticed when
passed in the feces, or, on occasion, crawling up into the throat and
trying to exit through the mouth or nose. The life span of the adults is
about 1 year.
Fish Tapeworm
The fish tapeworm is a broad, long worm, often growing to lengths of
3-30 feet at maturity. The adult is ivory or grayish-yellow in color and
can live in humans for 20 years. You can be infected by eating raw,
lightly cooked, under-processed freshwater or certain migratory
species of salmon, perch, pike, pickerel, and turbot. The popularity of
eating raw fish dishes, such as Japanese sushi and sashimi, helps to
spread this disease.
Also check for
Candida
It is possible to see Candida impacted into your fecal matter, it looks a little like
a white mold or cottage cheese like particles clinging to your stools. Candida
albicans is a natural fungus that lives in the mouth, intestinal system, urinary
tract, skin, nails and vagina. Yeast and Sugar are like steroids for Candida, it
makes the fungal infection thrive and multiply. Candida symptoms include poor
memory, headaches, depression, mood swings, joint pain, digestive
problems, carbohydrate cravings, fungal infections, eczema, athlete’s
foot, thrush to insomnia.
Diverticuitis
These are small holes that form on the lining of the intestines where
faeces become trapped and can result in inflammation or
infection(Diverticulitis).
You can actually see the lumps sticking out on the picture which
shows the presence of the diverticula.
Gallstones
Gallstones look like small stones or gravel, but are not as hard, and
are usually up to 3 centimeters across and greenish in colour. They
made of cholesterol (a fat) but can include calcium salts (similar to
chalk) and solids from red blood cells.
- 10 -
Our Products
About Our Products
While fasting, you will be consuming a variety of natural herbal products, herbal teas, and plenty of
water.
Psyllium Husk (Sandy powder)
Psyllium is a bulk forming laxative. It provides natural fiber that absorbs water and other liquids very
well, helping to remove excess water from the large and small intestine. It can also absorb glucose
and lipids, helping to promote a healthy cholesterol level and helps remove waste products and toxins
from the colon and other parts of the digestive system.
Always take psyllium blended with at least 8 fl oz of water or juice and follow with more water or
juice.
Bentonite Clay (White powder)
Bentonite Clay is a very absorbent natural clay which works to collect and absorb toxic materials in
the body. It is taken together with psyllium in order to remove the toxins from the body.
Chomper (brown pills)
Ingredients: Plantain (leaf), Cascara Sagrada (bark), Barberry (bark), Peppermint (leaf), Sheep Sorrel
(leaf), Fennel (seed), Ginger (root), Myrrh Gum (resin), Labelia (leaf), Red Raspberry (leaf), Rhubarb
(root), Golden Seal (root). Chomper also has a mild laxative effect, as it softens and removes toxins
stuck in the digestive system.
Herbal Nutrition (Green pills)
Alfalfa (leaf), Dandelion (root), Shavegrass (shoot), Chickweed (leaf), Marshmallow (Althea) (root),
Yellow Dock (root), Rose Hips (fruit), Hawthorn Berry, Licorice Root, Irish moss plant, Kelp leaf,
Amylase, Cellulose. Designed to work in conjunction with the Chomper, and also to strengthen the
body and provide nutrients while fasting.
Pro-biotics
Pro-biotics such as acidophilus are taken to replace the “friendly bacteria” removed during the
cleansing process. We will give you more pro-biotics to continue taking after your fast, and encourage
you to include pro-biotics as part of your daily health routine.
Spirulina
A natural plant algae in capsule form. To prevent muscle loss while fasting, spirulina serves as a
protein supplement and provides all essential amino acids.
Liver Flush
This delicious drink consists of two thirds cold pressed virgin olive oil, one third of freshly squeezed
lime juice and lots and lots of garlic. It is very effective at purging the liver of toxins, liver flukes and
parasites.
- 11 -
About the Atsumi Fast
We offer three different fasting levels. You may begin your fast on any day and choose to fast from
between 4 to 21 days. For longer and more noticeably dramatic results, we encourage you to commit
to a 10 day fast.
The Arise and Shine Full Fast Program (Level One):
Full fasting means you will stop eating all food and drink only water (though drinking coconut water
and herbal tea is permitted). This is our most powerful cleanse and brings about the greatest benefits
and deepest level of detoxification. This Program Includes:
•
Atsumi Morning Activity
•
Twice daily colon cleansing
•
Arise and Shine Chomper and Nutritional Herbs (except on raw fast)
•
Psyllium and Bentonite Clay Drinks
•
Spirulina Capsules
•
Probiotics
•
2 Fresh Coconut waters
•
Herbal Teas
•
Vegetable Broth (except on raw fast)
•
Daily Liver Flush
•
Parasite Zapping (located at reception)
•
One-hour daily massage
•
Individual fasting consultations
•
Daily Thai herbal steam sauna
•
Atsumi T-shirt and Thai Yoga Pants
•
Morning lemon and ginger tea and wheatgrass or barley grass shot, group meeting session,
and personal tarot card insight for the day
•
Our “Something at Seven” evening program.
•
Full use of all facilities at the center: swimming pools, Wi-Fi, daily steam sauna and full use of
gymnasium
The Arise and Shine Full Fast with Juice (Level Two):
Juice fasting means abstaining from all foods, and consuming only the fresh raw juices provided by
our kitchen. The Atsumi Arise and Shine Full fast with juice includes everything that the full fast
includes, with the addition of two bottles of fresh organic fruit and vegetable juices. This is a gentler
and easier detox than our Arise and Shine full fast program and suitable for those who are unable to
pre-fast.
The Raw Food Cleanse (Level Three, also suitable as a pre-fast or post-fast program):
The Raw Fast is intended for those who are pre-fasting, post-fasting, or simply wanting a milder
healthy cleanse and kick-start to a new lifestyle. This program includes all of the benefits of the full
fast program (except the Chomper, Nutrition & Spirulina as these are not necessary) along with two
bottles of fresh raw fruit and/or vegetable juice, one green salads, one fruit salad and one raw evening
meal every day.
On a raw cleanse you will be able to take advantage of the gym and additional fitness classes that are
on offer at the center.
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Yoga
What is Yoga?
Yoga is a physical, mental, and spiritual discipline,
originating in ancient India. The goal of yoga, or of the
person practicing yoga, is to achieve a state of perfect
spiritual insight and tranquility. The Sanskrit word yoga has
the literal meaning of "yoke" - meaning to join, to unite or to
attach.
Ancient Yogis had a belief that in order for man to be in
harmony with himself and his environment, he has to
integrate the body, the mind and the spirit. For these three
to be integrated- emotion, action, and intelligence must be
in balance. The Yogis formulated a way to achieve and
maintain this balance and it is done through exercise,
breathing, and meditation- the three main structures of
Yoga.
Who can do Yoga?
Yoga is being appreciated by all kinds of people throughout the world. Yoga is beneficial to all and
can be done by children, adults and seniors. Yoga at Atsumi can be specialized to help those
suffering from various physical ailments, illnesses, injuries, post-operative conditions as well as
emotional traumas.
Yoga is an ideal form of exercise to do whilst detoxing as it is calming for the body and mind and
gentle enough if your energy is low. It assists in the flushing out of toxins within the body and
rejuvenates your endocrine system.
What are the benefits of Yoga?
Yoga is considered to be therapeutic as it helps you become more aware of your body's posture,
alignment and patterns of movement. It makes the body more flexible and helps you relax even in a
stressful environment. People practice Yoga to feel fitter, more energetic, happier and peaceful. There
are numerous benefits of Yoga. The most important ones being:
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Calms the nervous system
Decreases blood pressure and pulse rate
Cardiovascular efficiency increases
Respiratory efficiency increases
Digestion improves
Excretory functions improves
Joints flexibility and range of movement increases
Posture improves
Energy level increases
Weight normalizes
Sleep improves
Immunity increases
Pain decreases
Balance improves
Co-ordination improves
Mood improves
Anxiety and depression decreases
Concentration improves
Memory and attention improves
Well-being increases
- 13 -
Your Last Day at Atsumi
On your last full day you will meet individually with our fasting staff for your “Exit Interview”. You’ll
learn more about breaking your fast and have a chance to ask any final questions you may have.
We’ll schedule you for your “final colema” at this time (a pure water colema, followed by a pro-biotic
implant to replace healthy bacteria).
In order to maximize your fasting experience, we encourage you to do your “final colema” (followed by
FOOD!) the morning after your last full day, at no additional cost. So if you have done a 7 day fast,
th
you can plan on breaking your fast on the morning of your 8 day. You’ll be feeling great and ready to
leave Atsumi by mid-morning. If you’re limited by time constraints, however, you may choose to do
your final colema and break your fast in the evening of your last full day (eg. day 7 of a 7 day fast).
Breaking Your Fast
After your final colema, you’ll enjoy either a fruit plate or house salad prepared by our kitchen. Chew
slowly and enjoy the nutritional abundance and amazing tastes nature provides. We’ll also give you
more pro-biotic tablets at this time. Some people are tempted to return to their old eating habits right
away or indulge in a particular craving, but you’ll get the most out of your fasting experience if
you break your fast properly.
But what to eat after this initial fruit? When you break your fast it is very important to introduce foods
gradually back into your regular diet (very much like the pre-fast in reverse order). This is a great way
to discover which foods work with your body and provide you with an abundance of energy and which
ones work against you leaving you feeling bloated or lethargic (it’s a good idea to keep a food log for
the first week). It’s also an ideal way to discover if you have food allergies or an intolerance to any
specific food groups.
A minimum requirement post fast is to stay on raw or alkalizing foods for at least 3 days and we
suggest that you eat small portions often throughout the day (every 3 hours). This, combined with
regular exercise will help to accelerate your metabolic rate and help you maintain all the benefits of
the fasting program. You’ve just worked very hard to complete your fasting program, so you’ll want to
break your fast right!
To remain in detox mode and build an alkaline
base
Step
1
(Minimum
3 Days)
To just build an alkaline base
Eat only Raw
Fruits/Salads/Vegetables/Nuts/Seeds/Juices
Eat Raw or Cooked
Fruits/Salads/Vegetables/Nuts/Seeds/Juices
Remember your body continues to cleanse and
detoxify as long as raw natural foods are being
consumed
Introduce an organic natural yogurt
Strive for progress, not perfection and be forgiving with yourself. By being disciplined with your
healthy eating and exercise regime 80-85% of the time you can make allowances for the 15%-20% of
unhealthy foods that you eat.
- 14 -
Basal Metabolic Rate (BMR)
The most important thing you need to do when you break your fast is to send a message to your body
telling it that you are no longer starving (the good news – you must eat!).
Always try to eat 4-5 small meals per day (every 3 hours, even if you can only manage fruit or a juice),
this will stabilize your insulin levels, give you plenty of energy and gradually speed up your metabolic
rate. Our body can digest small meals more efficiently so eat less more often. Ask yourself what you
are doing for the next 3 hours? How much energy does that require? What food group is most
suitable to accommodate those energy levels?
EXCESS INTAKE OF CALORIES GET STORED AS FAT
________________________________________
CALORIES BURNT FROM EXERCISE
________________________________________
BMR – BASAL METABOLIC RATE
(HOW MANY CALORIES YOUR BODY BURNS)
________________________________________
EATING BELOW YOUR BMR WILL RESULT IN
YOUR BODY ENTERING STORAGE MODE
Exercise also accelerates the Basal Metabolic Rate so try to find something that you enjoy doing that
will help burn calories as soon as you finish your fast.
What to Eat
The most important things that need to enter your mouth is a good supply of natural water, vitamins,
minerals, enzymes, antioxidants, phytonutrients, fiber and other essential nutrients. We are able to
meet this criteria when our diet consists of an adequate amount of RAW, NATURAL and WHOLE
LIVING foods.
Carbohydrates
Carbohydrates are our bodies preferred energy source so never limit them. Think of starchy
Carbohydrates as energy boosters and eat in this category when energy is required (e.g. breakfast or
lunch). For low intensity periods (evenings) eat from the Natural Carbohydrates category or the
Fibrous/Complex carbohydrates catagory. Carbohydrates such as white refined flour, white pasta,
white rice and white sugar should be avoided as during the processing (refining/bleaching/stripping)
the nutrients, vitamins and minerals get destroyed.
Starchy/Complex
Oatmeal
Barley
Whole grain cereal
Potatoes/Yams
Quinoa
Beans/Lentils
Brown Rice
Whole grain pasta
Whole grain bread
Whole grain Noodles
Millet
Rye
Natural
Plums
Apples
Bananas
Berries
Grapes
Grapefruit
Oranges
Nectarines
Peaches
Pineapple
Blueberries
Avocado
- 15 -
Fibrous/Complex
Green/Red Peppers
Sprouts
Salads
Mushrooms
Cucumber
Asparagus
Cauliflower
Peas
Lettuce
Tomatoes
Broccoli
Green Beans
Food Combining
As a general rule to assist the digestion of foods, don’t mix starchy carbohydrates with animal proteins
(starchy foods require alkaline digestive medium supplied by ptyalin in the mouth for digestion but
protein requires acid medium hydrochloric acid for digestion and they both require different periods of
time for digestion). The body copes with these poor food combinations but will neither gets digested
well and the body will send out messages using symptoms such as constipation, lethargy, bloating,
lack of energy, gas, weight problems and other digestive problems to alert you that you food choices
are not ideal.
Eat natural simple carbohydrates(fruits) as a starter or alone (The
sugars in sweet fruit should be free to leave the stomach quickly, in
perhaps fifteen or twenty minutes, and are apt to ferment if digestion is
delayed by mixture with other foods).
Protein
Protein is very important as it supports every cell in the human body, it is used to build, repair and
promote growth in tissue and muscles. (Remember: bigger muscles burn more calories).
You don’t have to just go for animal proteins, plant proteins can be used to meet your daily protein
requirements (Juicing is perfect way to get a concentrated dose of protein). Twenty one amino acids
make up a complete protein and the body can only produce eleven which means the other nine have
to be obtained from foods, when you consume plant proteins the body is able to make up a complete
protein.
Spirulina is one of the most digestible proteins available and is available from any health food store.
Other examples of proteins include:
Leafy Green Veg – e.g. Spinach
Pulses/beans/lentils
Soya Products
Nuts/seeds
Algae/Spirulina
Egg White
Beans – Broad/Green/Soy
Fruits/vegetables
Tofu
Whole Grains
White fish/sushi/shellfish
Meat
Healthy Fats
The remaining 15% of calorie intake can be from fats. Essential fats can’t be produced by the body
so if you don’t eat enough of them, you must take a supplement (e.g. flaxseed oil). Try to avoid
saturated fats at all times. Examples of Healthy Fats are Olive Oil, nuts, Avocado’s, Fish oil and
flaxseed oil, all of which are Monosaturated Fats
Antioxidants
Antioxidants are thought to be helpful because they can neutralize free radicals, which are toxic
byproducts of natural cell metabolism. Free radicals can also be introduced into the body by exposure
to certain substances, such as cigarette smoke, sunlight or pesticides.
- 16 -
Although free radicals perform some useful immune functions, in excess or in the wrong place, they
can damage healthy cells through a process called oxidation. Oxidation is thought to be a factor in the
development of certain diseases. Overall, free radicals do far more harm than they do good.
Our bodies naturally produce antioxidants and are quite effective at neutralizing free radicals. The
minerals copper, manganese, selenium and zinc are important players in this process. But this
process isn't 100 percent effective, and its effectiveness declines with age.
When it comes to antioxidant intake, no one food or food group should be your sole focus. It's best to
include a wide variety of foods as part of a healthy, well-balanced diet. Some of the better sources of
antioxidants include:









Berries — Blueberries, blackberries, raspberries, strawberries and cranberries are among the
top sources of antioxidants.
Beans — Small red beans and kidney, pinto and black beans are all choices rich in
antioxidants.
Fruits — Many apple varieties (with peel) are high in antioxidants, as are avocados, cherries,
green and red pears, fresh or dried plums, pineapple, kiwi and others.
Vegetables — Those with the highest antioxidant content include artichokes, spinach, red
cabbage, red and white potatoes (with peel), sweet potatoes and broccoli. Although the effect
of cooking on antioxidant levels varies by cooking method and vegetable, one study showed
that cooking generally increased levels among select vegetables.
Beverages — Green tea may come to mind as a good source of antioxidants, but other
beverages have high levels, too, including coffee, red wine and many fruit juices such as
pomegranate.
Nuts — Walnuts, pistachios, pecans, hazelnuts and almonds are some of the top nuts for
antioxidant content.
Herbs — These may be unexpected suppliers of antioxidants, but ground cloves, cinnamon
and ginger, dried oregano leaf and turmeric powder are all good sources.
Grains — In general, oat-based products are higher in antioxidants than are those derived
from other grain sources.
And for dessert — Done forget that a piece of dark chocolate ranks as high or higher than
most fruits and vegetables in terms of antioxidant content.
Phytonutrients
Phytonutrients are nutrients (apart from vitamins, minerals, and macronutrients) that have a
beneficial effect the body and are derived from plant material. Phytochemicals are non-nutritive
plant chemicals that contain protective, disease-preventing, compounds. Their role in plants is to
protect plants from disease, injuries, insects, drought, excessive heat, ultraviolet rays, and poisons or
pollutants in the air or soil. They form part of the plants immune system.
Although phytochemicals are not yet classified as nutrients, substances necessary for sustaining life,
they have been identified as containing properties for aiding in disease prevention. There are
hundreds, if not thousands of them, and they have effects such as antioxidants, boosting the
immune system, anti-inflammatory, antiviral, antibacterial, and cellular repair. Highly
colored vegetables and fruits tend to be highest in these chemicals, but tea, chocolate, nuts,
and flax seeds are all excellent sources as well. Phytochemicals are associated with the
prevention and/or treatment of at least four of the leading causes of death in Western countries cancer, diabetes, cardiovascular disease, and hypertension. They are involved in many processes
including ones that help prevent cell damage, prevent cancer cell replication, and decrease
cholesterol levels.
.
- 17 -
Acid/Alkaline Foods
For optimum health and maximum resistance to disease, it is imperative that your diet is as alkaline
as possible. The ideal ratio is about 80% alkali-producing foods and 20% acid-producing foods. When
such an ideal ratio is maintained, the body has a strong resistance against disease.
- 18 -
High Fiber
Someone who has less than 2- 3 bowel movements per day would be considered constipated. When
someone is constipated, bacteria and other harmful matter are able to get reabsorbed back into the
bloodstream. Causes can include: poor diet(low fiber or water intake), stress, inactivity, medications,
parasites, low friendly bacteria, previous laxative abuse, magnesium deficiency, colitis, underactive
thyroid or liver congestion.
One key to maintaining a healthy diet is to make sure you get enough fiber on a daily basis. There
are two types of fiber, Soluble fiber that means it dissolves in water and insoluble that does not. An
average diet contains 75% insoluble fiber: 25% soluble fiber (Both soluble and insoluble fiber are
undigested. They are therefore not absorbed into the bloodstream. Instead of being used for energy,
fiber is excreted from our bodies).
Soluble fiber such as psyllium husk forms a gel when mixed with liquid, while insoluble fiber does not.
Insoluble fiber passes through our intestines largely intact. Soluble fiber is found in brown rice and
rice cereals, wholegrain pasta, oatmeal, peas, cornmeal, barley, quinoa and soy. You can also find
soluble fiber in vegetables such as carrots, yams, sweet potatoes, turnips, pumpkins and mushrooms.
Papayas are also a particularly good source of soluble fiber, with the added bonus that they are a
digestive aid that relieves flatulence and indigestion, it also slows down the absorption of Glucose
from the Intestines into the bloodstream and improves blood sugar balance and helps to improve
Cholesterol
Insoluble fiber is typically found in whole wheat, wheat and corn bran, flax seeds and vegetables
including carrots, celery, green beans and potato skin. Constipation, straining at a bowel movement,
abdominal pain or hard stools can be signs of fiber deficiency. It is important to include five or more
servings of fresh fruit or vegetables each day to make sure you are getting enough fiber.
- 19 -
10 tips for better Digestion
DRINK PLENTY OF WATER
EAT LITTLE OFTEN (EVERY 3 HOURS) TO RAISE
METABOLIC RATE
BE GOOD 80-85% OF THE TIME TO MAKE ALLOWANCES
FOR 15-20% OF NOT QUITE SO HEALTHY FOODS
DON’T MIX STARCHY CARBOHYDRATES & ANIMAL
PROTEINS TOGETHER OR MAKE SURE ONE
DOMINATES
EAT FRUIT AS A STARTER OR ALONE (NEVER FOR
DESSERT)
START JUICING PLANTS, IT’S A GREAT SOURCE OF
PROTEIN AND FULL OF NUTRIENTS AND ENZYMES
MAKE SURE YOU CONSUME AN ADEQUATE AMOUNT
OF HEALTHY FATS OR TAKE A SUPPLEMENT
INCLUDE AS MANY RAW, ORGANIC, NATURAL AND
SUPERFOODS AS POSSIBLE TO BOOST IMMUNE SYSTEM
IF YOU EAT SOMETHING ACIDIC, MAKE SURE YOU EAT
SOMETHING ALKALINE (STRIVE FOR 20%-80%)
MAKE SURE YOU EXERCISE TO HELP YOUR
LYMPHATIC SYSTEMS CIRCULATION
- 20 -
You have taken control back over your body, you should be feeling lighter and cleaner and your
digestive system will be working efficiently, use this motivation to embark on a healthier lifestyle, start
to work in sync with your body and your body will respond by making you feel good, giving you
greater energy levels, better sleep patterns, clearer thinking and better endurance. It’s up to you
now….
About Raw Foods
More and more people are talking about raw foods, and there’s a very good reason! Commit to
spending one month raw, and experience radiant energy. Or, try spending one day a week eating raw
foods, and allow your body to enjoy a “mini-detox” each week. As long as you are eating 100% raw
foods, your body can cleanse. After your fast, try to stay on raw foods as long as possible to continue
the hard work you have done. Raw foods are also great for your pre-fast.
Raw foods work on two levels:


By bringing an abundance of nutrition into your body, nourishing your every system and cell
with the nutrients it needs to function at an optimum level.
The elimination of toxic, acid-forming foods which are difficult for digestion, and contribute to a
sluggish and clogged system.
The period immediately after fasting is the BEST possible time for exploring a raw foods diet, as you
have eliminated or reduced your cravings for overly salty, sweet or fatty foods. It takes time, but your
taste buds WILL adjust. The less salty and sugary foods you eat, the less your body will crave. Soon,
you will be satisfied with the natural sweetness of fruits, and a sugared soda drink will become
unappealing. Yes, we promise - but it will take time.
So, what are raw foods?
In short, raw foods are whole, unprocessed raw plant foods that have not been heated above 115
degrees Fahrenheit (46 degrees Celsius). This includes:
all raw fruits and vegetables,
(fresh - not frozen or canned!)
Raw nuts and seeds
-sprouts
fresh herbs and spices



seaweeds
fresh squeezed fruit and vegetable
juices


Some processed foods are also raw, though you will need to shop for these at a natural foods
store:




cold pressed oils
raw nut butters
fermented foods such as miso,
kimchee and sauerkraut
pure maple syrup



raw soy sauce (nama shoyu,
Bragg’s Aminos or tamari)
natural dehyrdrated fruits and
vegetables (make sure there’s
no sugar added!)
vinegars and foods cured in
vinegar
A purely raw food diet includes only these foods in their unprocessed and uncooked state and
omits all other foods.
Is it raw?
As a general rule, if it’s not a plain raw fruit or vegetable, it probably underwent some
processing and may not be raw. If it came from the freezer or a can or a bag, it’s probably not
- 21 -
raw. If it needs an ingredients label, it’s probably not raw! Here are some of the foods people
ask us about the most:
Sushi
Sorry folks, sushi doesn’t count as a raw food as it is not a living plant-based food. That being
said, you can always make your own raw “sushi”. Try spreading a layer of mashed avocado
on nori seaweed sheets, drizzle with a bit of raw soy sauce (look for Nama Shoyu, Tamari or
Bragg’s Liquid Aminos at a health food store) or cold pressed olive oil, and add whatever
diced veggies you like. Wrap and chew!
Kimchee
Kimchee is a fermented food, but good news! Fermenting is allowed on a raw food diet. More
good news – fermented foods are full of digestive enzymes that are good for keeping your
colon and your body healthy and happy. That being said, most commercial kimchees have
additives or fish sauce and are not raw, though specialty raw brands are available at natural
foods stores. If you’re a serious kimchee addict, though, why not make your own so you know
it’s raw? However, if you’re aiming for a mostly raw diet, you can definitely keep munching on
the kimchee.
Nuts
Nuts come from Mother Nature and they should be raw, right? Well, yes, they should be. But
most of the time, you’ll find that nuts come pre-cooked, and pre-salted, making them NOT
raw. And, because of the strange wonders of our western food system, raw, unprocessed
nuts are usually MORE expensive than the roasted, honeyed, sugared and salted ones! A
perfect example of how difficult it can be to eat natural healthy foods in our modern world!
Truly raw nuts can be found in the bulk section of most natural foods stores. Most raw food
experts agree that soaking your nuts before eating them improves their digestibility. Extra tip:
If you’ll be staying in Phuket after your fast, ask our staff where you can purchase truly raw
nuts (cashews, peanuts and almonds) here in Thailand.
Salad dressing
If it comes in a bottle, then no, it’s not raw, so make your own! Our Atsumi “house” salad
dressing is made from cold-pressed olive oil, lime juice, garlic and honey, with minced red
onions, chilies, bell peppers or sesame seeds for extra flavour. If you’re at a restaurant, opt
for a spritz of lime juice, or a splash of vinegar and olive oil. Extra tip: Instead of salad
dressing, chop up some fresh herbs, such as cilantro or basil to top your salad, and add a
dash of salt and pepper. Dried spices can add a blast of unexpected flavour too. Try a drizzle
of olive oil with a sprinkling of curry powder, a tandoori blend or whatever your favourite
spices are.
Quick tip: If you’ll be spending time in Bangkok before or after your fast, we highly
recommend Rasayana, a raw food restaurant in the heart of the city.
Other Raw Foods
Many larger natural food stores are now carrying specialty raw foods where you can pick up
foods such as flaxseed crackers, raw sprouted grain breads and even raw cookies! Most of
these don’t come cheap, though. If you live in the US, look for LaraBar, which is a raw snack
bar available at Trader Joe’s.
Interested but not convinced?
A 100% raw food diet requires a big commitment, but for most of us who are eating an
average western diet high in processed and fast foods, any increase in fresh, raw foods will
immensely benefit your health. Try making simple changes such as eating a fruit smoothie for
breakfast instead of cereal or bagels. Eating a salad for lunch will give you more energy than
a hamburger, soda and fries. By eating a raw breakfast, you give your body a few extra hours
to continue the cleansing work it has begun while you are sleeping overnight.
- 22 -
Getting started with Raw Foods
Fruits, smoothies and salads make for a simple raw meal, but this will get boring after a while!
Raw soups, such as gazpacho, can also be very filling. Browse the internet or a bookstore for
raw recipe ideas. If you are exploring the raw food lifestyle, you'll probably want to have a
blender and a food processor and you may also want to purchase a juicer for making fresh
fruit and vegetable juices. If you’re planning on sticking to the raw diet long term, consider
purchasing a food dehydrator for making raw crackers and cookies.
Beyond Fasting: Detox Your Life
Some tips to help you make the most of your time here at Atsumi, and detox your world at
home.
Drink plenty of Water
One of the foundations of healthy living and a well-functioning body is ensuring our daily
intake of water. We all need at least 2 litres of water every day, not counting tea or coffee.
Water will help to prevent dehydration, headaches, tension, swelling or bloating and improve
the overall quality of the skin. During your detox program we encourage you to drink as much
water as possible, at least 4 litres to assist and speed up the removal of toxins.
Skin Brushing
Dry brushing is an excellent way of stimulating and increasing circulation to help keep cellulite
away. Dry brushing also stimulates muscle contraction improving blood and lymph flow,
clears the pores, removes dead skin and stimulates sebum, which in turn helps to improve the
texture and tone of the skin. After just a few days of dry skin brushing, the skin will appear
smoother, softer and boast a natural radiant glow.
Exfoliation
The skin is the largest organ and an excellent way for the body to release toxins. Exfoliating in
firm circles, both large and small, all over the body opens and cleans the pores, energises
and revitalises the skin and makes elimination unobstructed.
Epsom Salt Baths
Magnesium is an essential requirement for nearly all our cellular activity, taking a bath in
Epsom Salts will draw toxins from the body speeding up the elimination process while
soothing aching joints and muscles.
Atsumi Herbal Steam Sauna
Steam inhalation is an excellent remedy for respiratory problems, particularly chest
congestion, bronchitis, and sinusitis. It promotes sweating which is a natural method of
purification that enables the body to eliminate salt, drugs and a variety of toxins. The Atsumi
Herbal steam is a traditional Thai-style wood burning steam sauna with a soothing aroma of
eucalyptus, lemongrass and other Thai herbs.
Massage
Massage is particularly effective in easing tensions and knotted tissue, increasing the
circulation of the blood, and stimulating the lymphatic system which is one of the most
important routes for ridding the body of toxins.
Aromatherapy
Using essential oils is a natural therapy to relax or rejuvenate, to ease pains or relieve stress,
to aid sleep, to help nausea and to calm the whole body and mind. For aromatherapy lovers,
try our Atsumi herbal compress massage.
- 23 -
Laughter
Here at Atsumi we believe that laughter is an excellent form of therapy and all of our staff
have a warm, caring nature and great sense of humor. Laughter has long been associated
with happiness and emotional release, but can also do wonders for your health. Laughter
helps to relieve stress, fear and anger, boost blood flow and the immune system, release
emotional toxins and even burn calories.
Detox your Home
After detoxing your body, it’s time to bring a bright new positive focus on your surroundings,
both at home and at work. Our surroundings are of inestimable power to us. A happy and
warm atmosphere will make you feel safe and secure and promote relaxation. Look critically
at your environment. Create your ideal environment at home and at work and get rid of
distracting and unnecessary clutter. Check personal care products such as shampoo,
toothpaste, laundry detergent, surface cleaners and cosmetics for harmful ingredients such as
Formaldehyde, Triclosan, Bleach, Chlorine, Ammonia, and Petroleum and replace them with
natural products. Shop at your natural foods store for environmentally-friendly and chemicalfree products. As an added bonus, these products can nourish your karma, as most have not
been tested on animals.
Cleanse the mind
Sorting out problems, resolving dilemmas, getting to the bottom of what causes you stress
and de-junking your life all help you to think clearly and have renewed energy. Your time at
Atsumi can be used to deal with on-going stresses instead of ignoring them, examine your
core beliefs and try to make positive changes that will impact your lifestyle.
Additional Treatments
You are your own best friend, but you can also be your own worst enemy. The mind is a
powerful thing and can work for you or against, sometimes leading you to believe that your
goals are unreachable and your problems are insurmountable. Our specialised therapists
offer a wide range of treatments that can take you on a journey of self-transformation that can
help you to develop clarity of vision, remove stuck emotional toxins and give you a renewed
confidence and sense of Self.
- 24 -
FAQs:
Are all of the products you use 100% natural?
Yes! All of our products come direct from Mother Nature. All of our ingredients are 100%
vegetarian, vegan, gluten-free and raw.
What forms of payment do you accept?
We accept payment in cash (Thai baht only) or by Visa or Mastercard
How close are you to the beach?
We are located about 5 kilometers from scenic Nai Harn Beach. Included in your fasting
package is our courtesy shuttle to and from the beach every afternoon. There is a local
beach called Friendship beach which you can walk to but it is not beautiful for sunbathing or
swimming but would be adequate for a nice scenic walk.
Do you have a swimming pool?
Yes, we have two swimming pools, one is located near to the main reception area and the
other is located at yellow house.
Do you have a steam sauna?
Yes, we have a traditional Thai herbal steam sauna as part of your fasting program which
runs between 4PM-6:30PM every day except for Saturday’s. We highly encourage guests to
steam daily to facilitate toxin removal through the skin.
Do you have a spa?
Yes, the Atsumi spa is located in the yellow house complex on the ground floor. Please prebook your spa treatments with the main office one day in advance.
Are airport transfers included in the price?
Yes, airport transfer is included free of charge for guests staying 7 nights or longer. For
shorter stays, we will arrange transport at standard rates.
How can I arrange taxi’s during my stay?
Simply contact the guest services desk in reception who can book a taxi on your behalf.
Prices are listed on the wall behind the desk and are charged at standard local rates.
Additional charges apply if you wish the driver to wait for you before returning to the center. If
you are travelling one way with our driver, please take a business card to help an outside
driver find the resort on the way back.
What if I’m really hungry?
It is unlikely that you will become very hungry, as the herbal supplements you are taking will
help you to feel full. Perhaps your hunger is more in your mind than in your stomach and you
need a distraction to pass the time? If you are feeling hungry, the first thing to do is drink
more water; at least 2 large glasses of water, and increase the amount of water you drink
throughout the day. A coconut water or herbal tea can also help cravings subside. Please
consult with our fasting staff if you need more help.
Can I chew gum, drink a Coca-cola, smoke a cigarette, etc.?
Not while fasting. Our advice is based on many years of experience and thousands of
satisfied guests. If you want to consume other items, of course it is really up to you, but this
will dramatically and negatively impact the results of your fast and is entirely your
responsibility. If you are experiencing strong cravings, the first thing to do is drink more water,
and then consult with our fasting staff for advice. You can also drink the herbal teas at the
main reception and those that are provided in your rooms.
- 25 -
What if I want to change my program?
Please speak to one of the fasting consultants and they will help you to decide what is best
for you regarding your fasting program. If you plan to transition into a raw food program
please notify the office one day in advance as the fresh and organic raw foods have to be preordered a day in advance (As we are not a restaurant we don’t store frozen foods, everything
is fresh).
Can I eat outside of the center if I am on the raw food program?
We don’t advise that you deviate away from the raw food program at Atsumi as we can’t
guarantee that the food will be of a high quality. If you do choose to dine outside of the
center, please consider if the food is organic? If it is a low Glycemic Index food? Will it affect
your Candida? Have the nuts been pre-soaked? Have the vegetables been peeled or
washed to remove worms and parasites? Is it low in calories? If you are staying on in Phuket
after completing your program our staff will be happy to recommend some healthy food
restaurants and supermarkets within the local area.
Can I book additional fitness classes if weight loss is my goal?
Of course, in addition to the daily complimentary classes, you have the option of adding
additional fitness classes(abs and core, circuit training, fat burner or thai boxing) for 400bt per
person. These must be pre-booked one day in advance (50% cancellation fee applies if
cancelled within 24hours) and we require a minimum of three participants to run a class.
Should you not have enough people to run a group class you can pre-book a VIP private
class with the trainer as an additional class (see additional services booklet for prices)
Can I get my laundry done at Atsumi?
Of course, please place dirty clothes into a bag and place them in the laundry basket
provided. Laundry often takes 2 days and is charged per item. See guest services for local
laundry prices.
Do the rooms have a safe?
Yes, there is a safe in your room to store your valuables (you may need to ask for the reset
key at the main office), or you can leave items with us at reception. Always lock doors and
windows before you leave and use the lockers provided around the center, don’t leave your
valuables unattended. We can not be held responsible for lost or stolen belonging if you don’t
take the necessary precautions and use the amenities provided.
Are there phones in the rooms?
Our rooms don’t have landlines but Thai mobile phones are available from reception for your
use during your stay with us (should you lose or damage the phone, 1000 Baht will be
charged to your account for damages). Credit can be purchased from reception or any
convenience store. Atsumi contact numbers are stored in the mobile phones.
Emergency Contact Numbers
Office
+66 (0) 812720571 (7AM – 6PM) Main Reception
Michelle
+66 (0) 848557803 (Western Manager)
Anna
+66 (0) 819701753 (Owner)
Som
+66 (0) 848798115 (Thai Manager)
Can I have guests or friends stay in the room with me?
If you invite a ‘friend’ to visit, or stay the night in your room, please be sure that they
understand and respect our guidelines and be careful to protect your cash and valuables. As
our main focus is fasting please ask that they don’t bring outside food or beverages into the
retreat to avoid temptations for our fasting guests.
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Atsumi Packages
THE ATSUMI WELLNESS REBUILD PACKAGE
If you would like to compliment or enhance the detoxification of your body further, you may choose to add
a detox combo package to your program. this includes:
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3 oxygen sessions (50 minutes per session combined with infrared dome)
1 ion cleanse (30 minutes per session)
3 bonus power eye sessions (50 minutes per sessions – together with oxygen & infrared)
3 infrared dome sesssions (50 minutes per session combined together with oxygen)
2 rife zapper sessions (30 minutes per session)
1 bottle of colloidal silver (one bottle of nature’s liquid immune support)
PRICE 6000BAHT
THE ATSUMI DETOX COMBO PACKAGE
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3 oxygen sessions (50 minutes per session)
2 ion cleanses (30 minutes per session)
1 slimming bentonite body wrap(takes place in the spa – yh1)
1 bottle of colloidal silver (one bottle of nature’s liquid immune support)
PRICE 4000BAHT
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Personal Growth Diary
The Law of Attraction and creative visualization Strategy
Visualize and Create.
Visualize and actualize.
Whatever we can visualize, we can actualize.
The Law of Attraction has brought to the forefront on awareness that we are in fact the
creators of our own destiny, not just logs or twigs tossed in the waves and flowing with the
tide. Our thoughts and feelings can be used to determine our reality, both in a good and in a
bad way. Movies like "The Secret" bring to the fore of mass consciousness with examples of
how it has worked in people's lives.
What we say and do does have an impact on our lives. The Law of Attraction, simply put,
says "whatever you put your focused intention on, you will attract to your reality".
You are able to create your own destiny and claim back the steering wheel of your life. Our
destiny does not lie in the hands of the government, the weather, our boss, or the whims and
fancies of our partner, family or close friends. You control the way you think, feel and act in
life. Sure, life has probably dealt blows that may have been unfair, but you can still control
how we react to it. You can choose to act in fear, anger, hurt, or react by forgiving, releasing,
and focusing on the positive, the present and the future. You can create and turn seemingly
bad situations around for good. By bringing it into our realization, you now know that the
responsibility for your life is back in your hands instead of "circumstances". Knowing this gives
us the choice of how we want our life to unfold and the choice of acting upon that instead of
letting our lives unfold by default.
Putting the Law of Attraction and visualization strategy into practice first of all means really
looking at what you are attracting right now. What does your life look like at the moment? How
are your relationships like? What is your job like? Are you living the way you want to live?
What is holding you back? What do you like about your life and situation right now, and what
do you think you would like to change?
To take control of what you are attracting, you need to take control of what you are thinking
and feeling. Use the power of intention, which means" whatever you focus your strong
intention and visualize will become a reality in your life". Focus on positive things, be grateful
and feel positive and you will attract positive events to your life. On the other hand, if you
focus on negative things, on what you don't want and on being jealous of others you will keep
attracting negative things.
Allow yourself to feel good now, in this moment, whatever happens. Feel very grateful for
what you have. The power of gratitude can elevate you above your circumstances and
change things around magically and allow you to create and attract wonderful things into your
life. Affirm to yourself your values, your worth, the exciting things that you are going to
become. Look at the positive image of yourself in the future, your confidence, success,
happiness, family job, life, career, lifestyle, and things you want to attract. Look in detail at the
major categories: career, job, business, schooling, health, spirituality, relationships, hobbies,
sports. Ask yourself: What do I want to achieve?
Having a Vision Board is simply a vision of your goals that is put into images or words that
you can review periodically, that keeps you inspired, positive and focused. This can be done
on a piece of stiff paper, or you can create one on your computer screen. By having a vision
board, you can be more aware of your feelings and what you are attracting into your life at
that moment simply because you already have an image of what you want. Spend time daily
looking at your visualization board, manifest it as a reality, be focused and attract your dream
life now.
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Forgiveness as a Key to the Future
Forgiveness is a gift you give to yourself. It is a release from the burden of anger and
pain. When you choose to forgive, you choose to live in the present and the future instead of
the past. It does not mean to forget but it does mean to release and go on. Forgiveness
doesn't happen on it's own; you must choose to forgive.
Forgiving doesn't always mean resuming a relationship with whoever has hurt you. If a person
won't meet you halfway or has been abusive, it may be better to forgive simply to make your
own life less stressful, but continue to keep your distance. That way, you can protect yourself
but still reap the benefits. Try these tips for mending a broken bond:
1. Get the frustration out - tell your story to a few close friends. This will help you
explore your feelings about the rift and obtain a clear sense of perspective.
1. Focus on the fact that it's not always about who was right. Remind yourself that
forgiving can free you to move on with your life.
2. Breathe in calm - instead of tensing up or starting in on your inner rant, inhale and
exhale deeply or relax in whatever way appeals to you.
3. Turn the details of your story around - victims don't have control of their lives; heroes
do. So make yourself the hero of your own saga. Think of it this way: although
someone else may have precipitated your misery, whether you stay miserable
is entirely up to you.
You may have been hurt by something that your partner did to you. You may have been hurt
because your expectations weren't met. You may have been hurt and you don't even
remember why. You may have done something to someone else that you are sorry for. And
you remember the pain and carry it with you like a grudge everywhere you go. When your
burden becomes too great, it becomes the relationship, it consumes your life and it changes
who you are and what your relationships can be.
Points about forgiveness:
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Forgiveness is not forgetting.
The pain may not be completely gone. One can forgive and still grieve a loss or feel
pain from a wound.
Damage and wounds can take time to repair.
Forgiveness does not deny responsibility for behavior. You have simply committed to
not hold the other person in debt.
An individual exercise in forgiveness:
1. Write down with pen and paper all of the things that you have done wrong. It is
imperative that you write. Typing is not the same.
2. Read the list.
3. Now say "I did the best that I could with the knowledge that I had at the time. I now
forgive myself and go free."
4. Destroy (burn or shred) the list.
5. Repeat the exercise for each of the other people who have hurt you.
6. Now begin anew to live your life without the burden of unforgiving pain - it is
unnecessary suffering. Have the strength and courage to allow yourself to be
vulnerable. Be kind and loving to yourself. Practice holding a positive vision for
yourself.
(Exercise taken from www.thepositiveway.com)
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Love Yourself, Heal your Life
Exercises by Louise Hay
“I believe in my own power to change”
When you really accept the following ideas and make them part of your belief system, you
become “powerful”, and problems will solve themselves. The object is to change what you
believe about yourself and the world you live in. When these concepts become part of your
belief system, you will have a different perspective on life.
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We are all responsible for our experiences.
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Every thought we think is creating our future.
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Everyone is dealing with the damaging patterns of resentment, criticism, guilt, and
self-hatred.
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These are only thoughts, and thoughts can be changed.
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We need to release the past and forgive everyone.
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Self approval and self acceptance in the “now” are the keys to positive changes.
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The point of power is always in the present moment.
Your Thankful List
What are you grateful for? How do you begin your day? What is the first thing that you say in
the morning? Is it positive or negative? List at least 10 things in your life you are grateful for.
You may take a month to write this list. Don’t worry - there is no time limit! You may always
add to your list. Close your eyes and really think before you write. Spend a few moments
each day reflecting on this gratitude. Thank yourself and /or the Universe and/or your Higher
Power for having created these things in your life for which you are grateful.
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Positive Feelings
In the space below, write 20 positive things about yourself. Pay attention to your feelings
while you are doing the exercise. Is there resistance? Do you censor your immediate
thoughts? Is it hard to see yourself in a positive light?
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Letting Go
As you read this exercise, take a deep breath and, as you exhale, allow the tension to leave
your body. Let your scalp and your forehead and your face relax. Your head need not be
tense in order for you to read. Let your tongue and your throat and your shoulders relax. You
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can hold a book with relaxed arms and hands. Do that now. Let your back and your abdomen
and your pelvis relax. Let your breathing be at peace as you relax your legs and feet.
Do you feel a noticeable change in your body since you started reading the previous
paragraph? Notice how much you hold on. If you are holding on with your body, you are
holding on with your mind.
In this relaxed, comfortable position, say to yourself, “I am willing to let go. I release. I let go.
I release all tension. I release all fear. I release all anger. I release all guilt. I release all
sadness. I let go of old limitations. I let go and I am at peace. I am at peace with myself. I
am at peace with the process of life. I am safe”
Go over this exercise two or three times. Feel the ease of letting go. Repeat it whenever
thoughts of difficulty come up. It takes little practice for the routine to become a part of you.
Once you are familiar with this exercise, you can do it anywhere at any time. You will be able
to relax completely in any situation.
Release Your Addictions
Addictive behavior is usually another way of saying, “I’m not good enough.” When we are
caught in this behavior, we are trying to run away from ourselves. We cannot be in touch with
our feelings. Something in our life is too painful for us to look at, so we overeat, drink, act out
with compulsive sexual behavior, take pills, spend money that we don’t have or create
abusive love relationships.
Loving and approving of yourself, trusting in the process of life, and feeling safe because you
know the power of your own mind are extremely important issues when dealing with addictive
behavior.
This is where the changes take place - right here and now in our own mind. Take some deep
breaths, close your eyes, and think about the person, place, or thing that you are addicted to.
Think of the insanity behind the addiction. You are trying to fix what you think is wrong
inside of you by grabbing onto something that is outside of you. The point of power is in
the present moment, and you can begin to make a shift today.
Once again, be willing to release the need. Say: “I am willing to release the need for
____________________ in my life. I release it now and trust in the process of life to meet my
needs.”
Say it every morning in your daily meditation and thoughts. Look in the mirror and say it to
yourself. You have taken another step to freedom.
Dream Journaling
Most people when fasting report that they have really vivid and unusual dreams. While the
“stuff that dreams are made of” is still a matter of some controversy, many people believe that
dreams tap the subconscious mind’s hopes, fears, goals, worries, and desires. Dream
journaling is a way to begin keeping track of the images, themes, motifs, and emotions in your
dreams.
When you are in bed and ready to go to sleep, close your eyes and tell yourself: “I will
remember my dreams tonight.” This sets your intention in your mind. Then, try counting
backwards to gradually ease into a deep sleep.
In the morning when you wake up, before you do anything, reach for your dream journal and
start writing immediately in as much detail as you can any impressions, memories or images
that come into your head. Reflect on what they might be telling you about the direction your
life is going, your health, your relationships, and your happiness.
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