A L O V E R A PEAK NATURALS A 30 DAY DETOX, EXERCISE AND NUTRITION PLAN

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1 A L O V E R A PEAK NATURALS A 30 DAY DETOX, EXERCISE AND NUTRITION PLAN

2 WELCOME TO PEAKS NATURALS DETOX Congratulations! Whether you are just starting your detox journey or have decided to reignite your commitment to the process... Welcome. At Peak Naturals we strongly believe that focusing on your health is key to a full, well rounded and happy life. Detoxing is widely recommended by health practitioners worldwide and is vital in today s world where we inevitably come into contact with a myriad of toxins within our daily environment. The focus is to cleanse our body of these toxins by resting, cleaning and nourishing the body from the inside out. This is achieved by cleaning your blood, basically removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymph and skin. However, when this system is compromised, impurities aren t properly filtered and every cell in the body is adversely affected. 2

3 DETOX BENEFITS S E A B U C K T H O R N Resting the organs through fasting Stimulating the liver to drive toxins from the body Promoting elimination through the intestines, kidneys and skin Improving circulation of the blood Refuelling the body with healthy nutrients 3

4 THE DETOX CLEANSE Peak Naturals Detox Cleanse is packed full of fantastic nutrients to aide your body in expelling toxins and promoting the Livers and Kidneys capacity keep your body healthy and fully functioning. With 14 powerful, all active ingredients, it is the best aide to detox along with the following dietary and exercise plan. DETOXIFYING IS GREAT FOR LIMITING THE CHANCES OF: Unexplained fatigue Sluggish elimination Irritated skin Allergies Low-grade infections Puffy eye / bags under eyes Bloating Menstrual problems Mental confusion 4

5 NUTRITION There are many ways to Detoxify, using juice cleanses and vegan diets. However we at Peak Naturals propose a routine of a manageable Alkaline Diet. The theory is that the digestive process causes foods to become either alkaline or acidic, as measured by their ph levels. The results are sometimes counter-intuitive: dairy for example becomes highly acidic when digested while lemons become alkaline. An Alkaline Diet combined with light Core and circulatory promoting exercise such as Yoga will boost the affects of Peak Naturals Detox Cleanse and awaken you to a refreshed and cleansed body ready to take on the world! 5

6 DAILY BASICS BREAKFAST Detox Shake, a clean shake using unsweetened almond, rice or coconut milk. Tip: Add in a healthy serving of avocado for a rich and creamy texture LUNCH Prepare a hearty, solid meal from the Detox. Tip:Get the most out of it by including dark greens, healthy fats, and quality protein. DINNER Prepare a light meal from the Detox Tip: Starter-sized salads are great. 6

7 TIPS N TRICKS You will need to get savy about your shopping and focus on buying foods that are alkline. Drink plenty of water, we recommend at least 2 litres of water per day Remove or hide any food that you normally turn to for a fix. F E N N E L FOODS TO AVOID All of the below are extremely acid forming. To rebalance your body towards a more alkaline state you need to cut these items out of your diet. caffeine alcohol dairy produce meat sugar wheat and gluten 7

8 SHOPPING LIST We have provided a list on the next page that you can use as shopping guide. Also included are some of the top nutritional qualities of each item. Some quick handy alkaline foods Barley, millet, soya bean, avocado, berry, lime, mango carrot, garlic, butternut squash, almonds, coconut oil, and olive oil 8

9 ALKLINE FOODS Almonds & Almond Milk Calcium, Iron, Protine Kelp Vitamin C, Iron, Calcium Artichokes Vitamin C, Vitamin K, Folates Khorasan Wheat Iron, Protein Asparagus Vitamin A, Vitamin C, Iron Leeks Vitamin A, Vitamin C, Iron Aubergine Lemon Avocado & Avocado Oil Vitamin C, Vitamin A, Fibre Lentils Basil Vitamin A, Vitamin K, Calcium Lettuce Beetroot Vitamin A, Vitamin K, Callcium Lima Beans Broccoli Vitamin C, Vitamin A, Calcium Lime Brussels Sprouts Vitamin C, Vitamin A, Iron Millet Calcium, Iron, Protein Buckwheat Iron, Calcium, Protein Mint Vitamin A, Vitamin C, Calcium Cabbage Vitamin C, Vitamin A, Callcium Mung Beans Carrot Vitamin A, Vitamin C, Calcium Mustard Greens Vitamin A, Vitamin C, Calcium Cauliflower Navy Beans Calcium, Iron, Protein Celery Vitamin A, Vitamin C, Calcium New Potatoes Calcium, Iron, Vitamin C Chia Iron, Calcium, Vitamin A Okra Vitamin A, Vitamin C, Calcium Chives Vitamin A, Vitamin C Olive Oil Monounsaturated Fat, Polyunsaturated Fat Coriander Vitamin C, Calcuim, Iron Onion Vitamin C, Vitamin A, Iron Coconut Iron, Vitamin, Calcuim Pomegranate Vitamin C, Iron, Potassium Cucumber Vitamin C, Vitamin A, Calcium Pumpkin & Pumpkin Seeds Vitamin A, Vitamin C, Iron Cumin Iron, Calcium, Vitamin A Quinoa Calcium, Iron, Protein Flax Oil & Flax Seeds Iron, Calcium, Vitamin C Radish Ginger Potassium Red Beans Gluten Free Breads Slightly Alkaline Rhubarb Vitamin A, Vitamin C, Calcium Goat s Milk Calcium, Vitamin A, Vitamin C Sesame Seeds Calcium, Iron, Protein Grapefruit Soybeans Green Beans Spinach Vitamin A, Vitamin C, Iron Herbal Teas Kale (ginger tea, or chamomile tea) Vitamin A, Vitamin C, Calcuim Sprouts Squash Vitamin A, Vitamin C 9

10 A GOOD START This sample week incorporates nutritional meals based on the alkaline diet and accessible with the shopping list above as well as developing on an exercise regime to enhance the benefits of your lifestyle change without over exerting you. Monday YOGA STRETCHES 20 MINS Acai Smoothie Cauliflower and Peppercorn Soup Carrot noodles and Avocado dressing Tuesday CORE WORKOUT Spiced Overnight Oats Acai Smoothie Quinoa, Teff and Almond Bake Wednesday REST DAY Porridge Spanish Bean Salad Butterbean and Butternut Curry Thursday YOGA STRETCHES 20 MINS Acai Smoothie Avocado, Raspberry and Peashoot Salad w Lemon and Ginger dressin Lemon Pesto Salmon Friday REST DAY Chia Porridge w Berries Cumin Grain Tortillas w Morrocan Aubergine dip Roasted Vegetable Scewers w Garlic and Basil dressing Saturday CORE WORKOUT Pumpkin Pie Smoothie Savoy Cabbage Coleslaw w Pomegranate and Papaya Sweet Curry Butternut Squash Soup w Cilantro Creme Sunday REST DAY Muesli and Gingered Buckwheat w Figs and Cucumber Red and White Radish Salad w Fennel Spelt Fettucini, Green Beans and Peppers w Creamy Cannelini Bean Sauce 10

11 30 DAY DETOX PLAN Understanding your bodies needs will enable you to use this guide to complete a 30 day plan that suits you. Using the example week above and your shopping list, plan your meals weekly, ensuring you are stocked up on what you need for the fridge. You may find the mental focus hard and your determination slipping, so please post daily on our group and keep involved with other people also changing their lives. The Peak Naturals family is here to help. Not only do you have the benefit of our detox supplements but we also cater to mental health with our 5-HTP and Garcinia Cambogia, designed to increase serotonin and correct circadian rhythms. These ensure your body is performing to the best of its abilities and all your effort inspires the very best results! 11

12 YOUR MEAL AND EXCERCISE PLANNER WEEK 1 WEEK 2 WEEK 3 WEEK 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday 12