CLEANSING & BE GOOD TO YOUR. Discover a Healthy. for Losing. Questions Answered!

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1 CLEANSING & WEIGHT CONTROL Discover a Healthy New You Winning Tips for Losing Cleansing Questions Answered! BE GOOD TO YOUR

2 Why should I cleanse? Digestive discomfort, skin problems, chronic fatigue and weight issues may all be signs from your body s detoxification system. And, people are still carrying traces of dangerous and persistent chemicals banned in the United States 25 to 30 years ago.* manage my weight? Even a small weight loss can improve health. A weight loss of 5 15% of body weight may improve your health and quality of life, and prevent certain health problems, including diabetes, heart disease, high blood pressure or cholesterol, osteoarthritis and some types of cancer.** * Centers for Disease Control and Prevention. Fourth National Report on Human Exposure to Environmental Chemicals. December ** National Institute of Diabetes, Digestive, and Kidney Diseases: publications/for_life.htm The information in this brochure is provided to you for educational purposes by Whole Foods Market under Section 5 of the Dietary Supplement Health and Education Act of 1994; and is not intended as medical advice. To obtain more in-depth information contact your healthcare professional or other reliable resources.

3 Are You Ready for a Healthy Makeover? start here. Science tells us that, without a doubt, maintaining health in the areas of digestion, energy and body fat composition bring benefits that are too numerous to count. Your body says, okay, let s start where it makes sense: cleansing and weight control. And we say, let us help you. Here in this pocket guide are the basic what s, why s and how s with smart and simple steps toward achieving better health. In the store, our Whole Body team members and Health Starts Here specialists can help you find what you need for supporting your goals while allowing you to be good to your whole body.

4 Cleansing A Whole Body Job Every minute of every day your body is cleansing itself to minimize the effects of toxins. Along with stress, inflammation and external substances that we inhale, ingest or absorb, simply being creates toxins that need to be eliminated! What Does Cleansing Do? Basically, it s a concentrated effort to help the detoxification system recover and rejuvenate to operate more efficiently. It can also be a jumpstart for a new healthier approach to eating, weight management or life in general. What should I be concerned about? artificial food additives caffeine alcohol medications unnecessary bodycare ingredients cigarette smoke synthetic chemicals in household cleaners toxins from building and furnishing materials compounds leaching from certain plastics other indoor and outdoor pollution

5 Listen to Your Body Does Your Detox System Need Some R&R? Digestive discomfort, skin problems, chronic fatigue and weight issues may all be signs from your body s detoxification system saying I need a vacation! Digestion is the foundation of health, regulating which nutrients get into your body, and which toxins are escorted out. Cleansing promotes smooth, gentle digestion, leaving your system freer to operate more effectively. Skin s cleansing action is just as important as elimination through the kidneys and colon. A cleanse promotes healthy skin, increasing toxin removal and encouraging skin cells to rejuvenate. Energy is an indicator of properly functioning systems. Fatigue is one sign of an overburdened system because elimination of toxins takes priority as a protection mechanism in the body. Weight control relies on good liver function because the liver not only filters toxins from the blood, it also breaks down fats. Cleansing enables the liver to function properly and promotes proper metabolism. NOTE: Children, the elderly and people with blood sugar disorders or illness should not cleanse; however, we offer liver, skin and intestinal supportive supplements for almost everyone.

6 I m Ready... What Can I Expect During My Cleanse? During the designated time of cleansing, you avoid certain foods and beverages and incorporate others while taking specific supplements to aid digestion. A whole body approach one that goes beyond digestion is most effective so as to also address your skin, blood, lungs, lymphatic system, kidneys and liver. Rest, deep breathing, healthy foods, supplements and pure water are all components of smart whole body cleansing. A fiber supplement helps maintain healthy blood sugar levels and counter hunger. You may temporarily experience lower energy levels, headache or stomach upset, but you ll soon be back better than ever! Fiber acts like a broom on intestinal walls, sweeping out toxins. (Nutrition in Clinical Care, 2:3 [1999] 187)

7 TOP 5 TIPS To Get the Most from Your Cleanse 1 Drink water. Hydration helps to moderate hunger and wash away toxins. Add lemon or unsweetened cranberry juice to stimulate digestion. Also enjoy cleansing herb teas. 2 Eat right. Eat Light. Get your nutrients and fiber. Eat lots of green vegetables. Avoid highly processed foods. No artificial ingredients, hydrogenated fats, caffeine, sugar or alcohol. Try fresh veggie juices and smoothies. Eat small portions. Go organic. 3 GO low & slow. Increase circulation and breathe deep with low-impact exercise walking, stretching, yoga. Relax in a sauna or steam bath. Reduce your workload, slow activities, avoid stressors and rest! 4 Get help from probiotics and enzymes. Probiotics support the immune system and intestinal health, and help eliminate toxins. Enzymes are crucial for digestion and metabolism, breaking down food into nutrients. 5 Love your liver. This hard-working organ filters all the blood in the body several times a day, breaking down toxic substances and sending them on to be eliminated. Give it a break by avoiding alcohol! Consider these herbs for liver support: Milk Thistle delivers silymarin, which plays a role in liver cell protection and regeneration; Artichoke Extract, closely related to milk thistle, delivers the liverprotective compound cynarin; Dandelion Root stimulates the liver and bile production for more efficient removal of toxins.

8 At Whole Foods Market, we believe in promoting the health and wellness of our customers, Team Members and community through education and support. Our Healthy Eating Pillars are the basis of our Health Starts Here commitment that can help guide you during a cleanse and into a lifetime of health and wellness. wholefoodsmarket.com/healthstartshere Our (Abbreviated) HEALTHY EATING PILLARS Whole Foods Choose foods that are whole, fresh, natural, organic, local, seasonal; eliminate refined, highly processed foods, artificial ingredients and hydrogenated fats. Plant Strong Eat mostly plant-based foods a colorful variety of fruits, vegetables, beans, grains, nuts and seeds no matter what type of diet you follow. Healthy Fats Use healthy fats that come directly from whole plant sources like nuts, seeds and avocados rather than extracted oils. Nutrient Dense Build your meals around foods that have a higher proportion of nutrients compared to their total caloric content; also known as foods with a high nutrient density.

9 For a Healthy New You Fill Up On Life! Set Yourself up for Success Keep your goals in mind by keeping your investments supplements, water bottle, yoga DVDs in sight. Communicate & Celebrate Ask family and friends to help you keep on track with your lifestyle changes, perhaps joining you in exercise. Keep the Fun in Food Time Healthy doesn t have to be boring. Make mocktails. Enjoy your food. Sip tea in a special mug. Save Sweets for Treats Sweet tastes (even artificial!) create sweet cravings. Instead, try fruit or unsweetened teas with spices or fruit essences. Warm liquids help satisfy both physical and emotional cravings. Make it Easy to Snack Smart Keep healthy snacks front and center in your fridge and pantry. Enjoy the World Fill up on calorie-free joys such as crafts, games, humor, the outdoors, museums, music, performances, pets and life-loving people. Merely counting calories may an outdated approach for working on your waistline. Obesity prevention studies show that the kinds of calories we consume really matter. (New England Journal of Medicine, 2011)

10 Weight Control Wisdom Stop Spinning Your Wheels on the Diet CYCLE The key to successful weight loss is making changes in your eating and physical activity habits that you can keep up for the rest of your life. (National Institute of Diabetes, Digestive and Kidney Diseases)

11 GOING ON A DIET vs. Healthy Diet Going on a diet implies that someday unhealthy habits and extra weight return. More beneficial is learning and sticking to realistic, healthy eating habits in other words, adopting an everyday healthy diet. While you may be thinner after going on a diet, approaching weight control as a defined period of altered behavior with a beginning and an end is neither smart, nor healthy. If you skip meals or don t eat enough or often enough, your metabolism will slow down and burn less fat and calories. If you deprive yourself of fats and carbs, you are likely to binge on them later because your body requires a balance of nutrients, including those in good carbohydrates and naturally fatty plant foods. If exercise is not part of your diet, then your body may replace lost muscle mass with fat as you regain weight. Slow & Steady Wins the Race It takes time to put on the pounds. It takes time to lose them. About ½ 2 pounds per week is considered a safe rate of weight loss. Be patient with yourself as you get off the bumpy diet cycle and learn to enjoy an entire life cycle of health and wellness.

12 the weight loss POWER PAIR Digestion & Metabolism Efficiently functioning body systems such as healthy digestion and metabolism can help maximize weightloss efforts. Fiber, essential fats and probiotics are some of the key players. Fiber Found only in plant-based foods, fiber helps to balance blood sugar levels, control hunger and keep the intestines healthy. If you don t get the daily recommended intake (about 25g) from foods, consider an all-natural fiber supplement. Essential Fats Deficiencies in good fats are linked to overweight. Omega-3 and monounsaturated fats support healthy digestion, metabolism, blood sugar levels and feelings of fullness. While found in some foods, flaxseed oil and/or fish oil supplements can provide guaranteed amounts. Probiotics These beneficial live bacteria are essential to intestinal health. In addition, studies have shown that obesity affects the diversity of gut flora, and researchers speculated that probiotics supplementation may help to balance metabolism. (National Academy of Sciences, 2005)

13 get what you pay for. Avoid weight control products that are loaded with fillers, token amounts of beneficial substances or artificial colors, flavors and preservatives. Why spend money on ingredients that aren t helping you reach your goal? Are bars & protein shakes the way to weight loss? Depends. Thumbs up to those high in fiber and without added sugars and artificial sweeteners. Thumbs down to those that provide more calories than they re worth nutritionally!

14 How to Shape Up With the Whole Body Approach Drink Water, Lots of Water. Hydration is not just for cleansing! This is primary advice for weight loss and maintenance. Water helps moderate hunger and keep cells and systems working properly. Move your Body. Use your Muscles. Weight loss is not sustainable long-term without making physical activity a priority. Both cardio and strengthtraining exercise are important on a consistent basis. The more you move the easier it is to lose weight and strength training creates more muscle mass, raising your metabolism, which promotes weight loss.

15 Add stress management techniques into your schedule; they are just as important as counting calories. (American Journal of Epidemiology (7): ) De-Stress to Weigh Less. Studies show that stress contributes to unhealthy weight patterns. Chronic stress affects appetite control, can increase cravings for refined carbohydrate foods and encourages the body to store belly fat. Visit wholefoodsmarket.com/wholebody for stress-busting ideas! Take your Multi. Not only is it recommended for everyone by the American Medical Association, but taking a multivitamin has been shown in studies to help people trying to manage their weight. Get the Sleep You Need. Insufficient sleep is linked to obesity and hormonal changes that increase hunger and appetite. Lack of sleep may also hinder the body s ability to shed excess body fat.

16 OUR SUPPLEMENTS QUALITY STANDARDS We carefully evaluate each and every product we sell. We feature products that are free of artificial colors, flavors, sweeteners and hydrogenated oils. We are committed to offering research-driven dietary supplements that have a proven track record. We provide nutritional products that support the health and well-being of our customers and the environment. Products on our shelves are reviewed for compliance with applicable regulations. CURIOUS? CONFUSED? Ask a question and you will discover that our Whole Body Team Members are thoroughly trained and well educated about the products we offer. They are there to help you and are pleased to guide you in making the most informed choices for your needs. They re not doctors, though, so always check in with your healthcare practitioner. Get expert tips! blog.wholefoodsmarket.com (whole body podcast category) WHOLEFOODSMARKET.COM Printed with vegetable inks on 100% post-consumer recycled paper, manufactured with wind power. January 2012 Whole Foods Market, IP, L.P.