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1 Participant Guide Detox Is It Right For You? Presented By: BHS. ALL RIGHTS RESERVED.

2 Detox: Is It Right For You Table of Contents I. Introduction 1 II. What is Detoxification? 2 III. What the Research Says 3 IV. Symptoms of Chronic Toxicity 3 V. Activity: Would You Detox? 4 VI. The Detoxification Process 4 VII. Transition Phase 8 VIII. Activity: What is Your Plan? 8 Benefits of BHS 8 i

3 I. Introduction Training Summary The Detoxification Process is popular in today s culture, where the quick fix is very attractive, however this process is not just a quick fix. Done correctly it can assist in promoting a major shift in lifestyle and in improvement of overall health. This training will address the reasons to detox (or cleanse), the nature of the process, the various ways to detox and will emphasize the Basic Detoxification Process. Objectives Participants will: Learn the pros and cons of the detoxification process. Learn how to prepare for body cleansing. Learn about the Basic Detox Process and implementation. Make an individualized plan. 1

4 II. What is Detoxification? Based on the Ancient Egyptian and Greek belief in auto-intoxification. o The belief that undigested meat and other foods cause mucus buildup in the colon. This buildup produces toxins, the theory goes, which enter the blood's circulation, poisoning the body. Primary concept is that your body needs help getting rid of unwanted toxins. Several types: Colon Cleanse: o High intake of colon cleansing fiber to help sweep toxins out of the colon Detox Diet: o Very low calorie diet for a period of time (sometimes all liquid) meant to take the stress off of the digestive system to boost the natural detoxing abilities of your body and decrease exposure to daily toxins Clean Eating: Merriam Webster Dictionary What s All This About Toxins? Toxin: Chemical or poison that is known to have harmful effects on the body. Can come from food, water, chemicals or the air. Some symptoms that can be related to toxicity in the body can also be signs of deficiency or disease. When beginning any detox process, it is always important to have a check-up and consult your doctor or have support from a physician who understands the detoxification process. The body has natural systems that detox regularly, it is believed that given the level of work that our bodies are expected to do in our current society, a mild detox seasonally can be helpful. - Environmental Working Group 2

5 III. What the Research Says Experts say active detoxing is not necessary nor are they scientifically proven to work. Your body is designed to remove toxins efficiently with organs such as the kidneys, liver, and colon. Colon cleanse and detox diets are not recommended or supported by research Harvard Medical School Who Should NOT Detox? Growing children/teens Pregnant women Older adults Anyone with diabetes or low blood sugar IV. Symptoms of Chronic Toxicity To understand toxicity, you must understand the concept of "total load. Total load is the total amount of stressors on your system at any one time--it's like what happens when a glass fills over with water. It takes a certain amount of water to fill the glass and then, after a certain point, you put more in and it overflows. When our detoxification system is overwhelmed, it gets overloaded. That's when we start developing symptoms and getting sick, but it may take years of accumulated stress and toxins to get to that point. Fatigue Muscle and joint pain Sinus congestion Headaches Bloating Gas Constipation/Diarrhea Foul-smelling stools Heartburn Sleep problems Difficulty concentrating - The Ultra Wellness Center Food cravings Water retention Trouble losing weight Rashes/Skin problems Canker sores Acne Puffy, dark circles under the eyes Premenstrual syndrome Other menstrual disorders Bad breath 3

6 V. Activity: Would You Detox? List reasons why you thing doing a detox would be beneficial List symptoms you think could be improved by doing a detox VI.The Dextoxification Process What is it? o The reduction of and improved elimination of toxins, excess mucus, acidity and/or congestion o There are various forms of detoxification from mild to rigorous. A basic or mild detoxification process can include: o Lifestyle and dietary change including eliminating processed and refined food products, alcohol, caffeine, tobacco and drugs o Increase of dietary fiber and real food o Increased water intake Benefits of a Basic Cleanse To reevaluate our lifestyle and create healthier habits To reduce overall cravings To change addictive eating habits To feel more energetic 4

7 For physical and spiritual health To give our overloaded digestive system a rest Motivates us to improve our lives internally and externally Weight loss can occur (it is not the main purpose) Preparation 1. Work with a medical practitioner to determine your overall health and ability to complete a detox diet. 2. Start to remove some processed, chemicalized, sugary foods from your diet two to three weeks prior to the cleanse. 3. Add more real foods that are nourishing and delicious during the preparation and the actual detox process. 4. The Basic Cleanse can range from several days to four weeks. Beginning of the Day Breakfast Ideas: Regular Oatmeal Hot rice, quinoa or buckwheat cereal Breakfast Millet Unsweetened fruit and nuts or seeds Homemade granola with no added sugar Smoothie with protein powder, almond, rice, hazelnut or coconut milk, fruit (unsweetened), chia or flax seeds Keeping It Going Lunch and Dinner ideas: Millet or quinoa with steamed vegetables and walnuts/pecans Homemade vegetable /bean soup Salmon with roasted garlic and rosemary Hummus with celery and cucumber salad with raw veggies White bean salad with parsley, red onion, tomatoes, lemon and balsamic vinegar and if desired a drizzle of olive oil Lentil stew Salad with variety of vegetables, a light drizzle of olive oil with lemon juice and a handful of nuts or seeds 5

8 Top 10 Detox Foods 1. Beetroot Beets are full of vitamins B3, B6, C and beta-carotene. They're also a valuable source of iron, magnesium, zinc and calcium -- all necessary to promote optimal detoxification and elimination. 2. Sea Vegetables Often known as seaweeds, these amazing foods house powerful antioxidants that help to alkalize the blood and strengthen the digestive tract. Sea vegetables offer the broadest range of minerals of any food, containing virtually all the minerals found in the ocean -- the same minerals that are found in human blood. 3. Dandelions Dandelionsare a rich source of minerals and provide a variety of phytonutrients. 4. Broccoli Sprouts Broccoli contains important phytochemicals that are released when they're chopped, chewed, fermented, cooked or digested. 5. Flaxseed Ground flaxseeds provide a wonderful source of fiber that helps to bind and flush toxins from the intestinal tract. They're also a great source of health promoting omega 3 oils. 6. Lemons Drinking lemon water, which is alkaline-forming, first thing in the morning will help to balance out the acidity of foods we've consumed. 7. Garlic Garlic is a powerful antiviral, antiseptic and antibiotic. Ridding your body of these pathogenic microbes can reduce endogenous (made by your body) toxins. 8. Artichoke Artichokes have been shown to increase bile production and purify/protect the liver. They also have a mild diuretic effect on the kidneys, ensuring proper removal of toxins once the liver breaks them down. 9. Tumeric Curcumin is the active ingredient in the spice turmeric, which gives it its yellow color. The rate at which your detox pathways function depends on your genes, your age, lifestyle and a good supply of nutrients involved in the detox process. 10. Apples Apples are full of fiber, vitamins, minerals and many beneficial phytochemicals such as D- Glucarate, flavonoids and terpenoids. All of these substances are used in the detox process. Apples are also a good source of the soluble fiber pectin, which can help detox metals and food additives from your body. - The Dempster Clinic for Integrative Health 6

9 Drink Up! Thirst can be mistaken for hunger. Up to 75% of people in America are dehydrated. Metabolism slows down from 3-5% when dehydrated. A University of Washington study showed that a glass of water stopped midnight hunger pangs for most of the participants. 2% of body water lost can trigger brain fog and focusing issues. - Cleansing Herbs Garlic, Echinacea and Red clover are blood cleansers. Cayenne pepper cleans the blood and tissues. Ginger root is a stimulating herb that improves circulation and sweating. Licorice root is the great detoxifier and supports the immune system. Burdock root cleans the skin and blood. Parsley is a diuretic and cleanses the kidneys. Sarsaparilla root is a blood and lymph cleanser. Goldenseal cleans the blood, liver, kidney. Helpful Hints For the first several days, symptoms may occur, such as headaches, fatigue, foggy thinking, congestion, moodiness or an achy feeling. Plan for supportive people to assist you during the cleanse. Be prepared for challenges and temptations. Plan a normal schedule don t overwork or overbook yourself. Keeping a daily journal may be helpful and insightful. 7

10 VII. Transition Phase The key to detoxification is to complete the process feeling healthier and happier. The transition period depends on the type of process you choose and if you were eating healthy at the start. Transitioning out of the process having past poor eating habits may require more effort and focus. Coming out of the process gradually and carefully will promote success. VIII. Activity: What is Your Plan? Choose a partner and share or write down what you plan to do with the information you have learned today. Make it specific and write the goal and a few action steps you can take to put this information into practice. If you have written down your intentions, make a point today or soon to share that information with a trusted friend or family member. Ask for their support in the process. Benefits of BHS Business Health Services strives to increase productivity, reduce health care costs, and decrease turnover. Lifestyle choices, personal problems and workplace struggles can negatively impact work performance and hurt your company s bottom line. At BHS, we work with you to create Workforce Management services that are tailored to address you and your organization s unique needs to support total wellness. 8

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