WELLNESS WARRIOR LIVE WELL STARTER KIT 10 DAY CLEANSE
By: Jessica Ainscough
thewellnesswarrior.com.au
2011 The Wellness Warrior | 1
WELCOME. Guess what you just did? Bought yourself a little kit that is going to change your life, that’s what! Okay, so maybe I’m a little over-enthusiastic, but I could be right. If you are ready and willing, the information in these pages could be just what you need to create the life of your dreams. Not only in the way you look, but also in the way you feel, think, and interact with others. True wellness is a sought after embodiment, and it is my wish for you. For I know, that when you covet wellness in all areas of your life, your most inspired dreams become attainable realities.
Inside this kit that I have whipped up especially for you, you will find:
My Story ..................................................................... pg2
8 Steps To Wellness .................................................... pg 3
Give Me A ‘Pee’ For pH .............................................. pg 5
Love Your Liver ............................................................ pg 5
Time To Digest ............................................................ pg 5
5 Foods To Reduce Or Eliminate ................................. pg 6
5 Foods To Embrace And Load Up On ......................... pg 7
Why Organic?.............................................................. pg 8
Mind Detox ................................................................. pg 10
Love Yourself Sick ........................................................ pg 11
All About Coffee Enemas ............................................. pg 13
The 10 Day Cleanse ..................................................... pg 15
Juice + Smoothie Recipes ............................................ pg 17
Daily Wellness Checklist .............................................. pg 21
Wellness Resources .................................................... pg 22
Craving More Wellness? ............................................. pg 23
Wellness Wishes,
2011 The Wellness Warrior | 2
MY STORY.
My name is Jess Ainscough and I am a Wellness Warrior. I love nothing more than drinking green juice, sweating out my toxins at Bikram yoga and taming the drunken monkeys in my mind through meditation.
I haven’t always been this much of a nutrition nerd though. Just a few years ago I was working at my hectic dream job as the online editor for a teen magazine, partying three nights a week (and that was just the week nights) and living on a diet that consisted mostly of champagne, canapés, and late night Lean Cuisines.
But then in 2008, when I was just 22 years old, I was diagnosed with a very rare, aggressive, and essentially "incurable" form of cancer called epithelioid sarcoma, in my left hand, arm, and armpit. Chemotherapy and radiation don’t have any success with this type of cancer, and I had too many tumours to perform surgery. After weighing up my options and doing a lot of research I decided to put all my faith in my body and employ so-called "radical" natural therapies to heal myself. The way I saw it I had two choices:
I could let them chase the disease around my body until there was nothing left of me to cut, zap, or poison; or I could take responsibility for my illness and try to bring my body to optimum health so that it could heal itself. For me it was an easy decision. This all led me to Gerson Therapy—a strict and rigorous regime of hourly juicing, round-the-clock coffee enemas, a basic vegan diet, and a program of cancer-fighting supplements. I went to Mexico to stay at the Gerson clinic for three weeks, and then came home to continue the therapy with the help of my family. My cancer journey has been the most emotionally taxing, but completely liberating and fascinating experience, and I wouldn’t trade any of it for anything. Before, I was just going through the motions.
Now, I live my life with intention and authenticity. It’s a shame that it can take something as dramatic as a diagnosis to force you to take a good hard look at the way you treat your body.
Prevention is a heck of a lot easier than cure and wellness is so much more than a lack of disease. If you rely on a coffee to kick-start your engine in the morning, you are not completely well. If you find you’re always tired and lack energy, you are not completely well. As busy and ambitious as we are, the one thing we struggle to achieve is a delicate balance between striving for our material goals and taking care of ourselves on all levels. While ambition is important, the latter should be our number one priority.
2011 The Wellness Warrior | 3 8 STEPS TO WELLNESS.
"To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life." - William Londen Wellness – it’s the Holy Grail of modern life. For many of us, living a happy, healthy and authentic life is a coveted and at times unattainable goal. In a desperate bid to maintain a balance between all the aspects of our lives we often overextend and over-commit ourselves. Thing is, our health is usually the one aspect that falls into the "I’ll focus on that tomorrow" category. For many, that "tomorrow" rarely arrives. We need to reassess our thinking. Health and our wellbeing should be our top priority. Once that’s in check, all the other elements will just fall into place – or at least will be easier to maintain. Here is my simple step-by-step plan to achieving wellness.
1. DETOXIFICATION It’s time to clear out all the crap. I’m talking about all the unnecessary stuff we pour into our bodies. That means saying goodbye to all processed, packaged, bottled, take-out and toxic food. No more sugar, salt, bad fat, dairy, alcohol, caffeine or sodas. It’s even a good idea to kick meat and meat products, if you think you can handle it. Once your body is free of all the sludge that is weighing it down, it will be able to perform at its optimum. You will think better, feel better, look better and you will be able to listen to the real needs and wants of your body.
2. NOURISHMENT Now it’s time to replenish your cells with good, wholesome, nourishing foods. Fresh, organic, living fruits, vegetables, whole grains and legumes are where it’s at. These guys are your medicine. Embrace them with open-arms, and maybe a few herbs and spices. Vegetables, grains and legumes are rich in micronutrients and packed with antioxidants that fight disease and slow the ageing process. They also contain considerable amounts of fibre, which helps keep your digestive system healthy, slows blood sugar responses and keeps cholesterol levels in check. Love them, live them and reap the many, many benefits.
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3. MINDFULNESS Increase your level of awareness. The mind and the body are ultimately linked. When we’re paying attention to our bodies we also tend to make better lifestyle choices. We have lower levels of stress and improved mental clarity. How do we achieve mindfulness? The best way is through meditation – whatever form takes your fancy. By taking time out each day to sit in peace and quiet and connect with ourselves we are able to be more aware of what’s going on in our bodies – emotionally, physically and spiritually.
4. EXERCISE Adequate exercise is one of the most important tools in enhancing mental and physical health. On the other hand, physical inactivity can lead to a host of illnesses including heart disease, cancer, osteoporosis, depression and obesity. Find a form of exercise that you love, that way it won’t be a chore. I love yoga, boot camp and walking with my little pug girl.
5. SLEEP Sleep affects us in a lot of ways including our melatonin, mental health, immunity and stress response. Lack of sleep has been associated with high blood pressure and heart problems, it can reduce your mental alertness and it messes with your glucose tolerance, endocrine function and hormone production. It increases your levels of cortisone, a hormone that in high levels can lead to many age-related problems and even cancer. Sleep deprivation also makes you moody and blurs your judgment. Between seven and eight hours sleep a night is great. It’s even better if you can be in a deep sleep well before midnight as this is when most of the rejuvenating takes place.
6. SUNLIGHT There’s a reason why it feels so good to lie out in the sun. It’s actually good for us! Our bodies need vitamin D (best absorbed from the sun) to maintain optimum health. It’s good for our bones, our skin, our organ function and to prevent illness and disease. 15-20 minutes of uninterrupted sun exposure (sans sunscreen) each day is a wonderful treat for your body.
7. SELF-CARE Detoxifying, eating well, getting enough sleep, soaking up sunlight, exercising and meditating are all forms of self-care; but this step goes deeper than that. Self-care is all about dropping the guilty connotations you may have associated with being selfish, with doing something that you love, just for you each and every day. Or even doing nothing at all.
8. PURPOSE You know you have found your purpose in life when you get out of bed in the morning and can’t wait to start working on whatever it is. When you love what you do so much that you could quite happily do it for free. When you find that sweet spot between what you love to do, and doing what you love; life just flows along that much better.
2011 The Wellness Warrior | 5 LET’S LIVE WELL.
GIVE ME A ‘PEE’ FOR PH The pH, or acid/alkaline scale of your body ranges from 1 to 14, with the body functioning optimally at a level of about 7.365 to 7.4. The lower the number, the more acidic you are. An acidic body does not absorb vitamins, minerals and other nutrients, is starved of oxygen and it reduces our ability to repair cells. Diseases and ill health thrive in an acidic environment. However, if your body is alkaline it will heal readily, be more oxygenated and help you reverse and prevent disease. Some common examples of acidic and alkaline foods are …Acidic: meat, dairy, eggs, salt, sugar, fried and processed foods, alcohol and coffee. Alkaline: Greens, veggies, fruits, whole grains, nuts, seeds, sprouts, apple cider vinegar.
HOW TO TEST YOUR PH The best way to test your pH is to dip some litmus paper in your pee. The good news is this is really easy to do yourself. The bad news is that you might get wee on your hands.
Test yourself several times a day for about a week. The average will be your pH.
•Pee on the piece of pH paper you have bought from the chemist
•Wait about 20 seconds and compare the colour of the paper with the colour of the scale on the pH paper dispenser. You want it to fall somewhere between 7 and 7.5.
•The best time to test your pH is on your second pee of the day, before meals or at least one or two hours after eating.
LOVE YOUR LIVER Your liver is the hardest working organ in your body. It is responsible for deciding what is welcome in your system and what isn’t. It’s pretty clever. However, its job is compromised because most of us are overloaded with toxins. This means the liver is over burdened and can’t do what it is supposed to do – keep you healthy.
A major part of wellness is to have a clean and healthy liver. Do this by following all of the steps in this kit – eating clean, drinking veggies, avoiding chemicals and doing coffee enemas!
TIME TO DIGEST You may associate poor digestion with the dreaded "food baby", but it is actually much more serious than that. Not that food babies aren’t serious – especially when you’re wearing tight jeans. Faulty digestion can lead to deficiency and toxicity in the body – the main causes of most diseases.
It doesn’t matter if you have the best diet or the worst, if your digestive system is clogged up, your body won’t receive any goodness. Foods that are not properly digested ferment and putrefy in the intestinal tract and produce toxicity. Eating refined, high-sugar foods instead of fresh, enzyme-rich fruits and vegetables generally causes poor digestion. Dehydration, eating too fast, not chewing your food and stress also contribute.
2011 The Wellness Warrior | 6 5 FOODS TO AVOID OR ELIMINATE
(Extra Points For Eliminating!)
1. DAIRY Moo juice is not good for your body. I don’t care what the celebrities with weird milk moustaches say; dairy is nasty. Dairy is acid forming, highly processed, causes osteoporosis (yes, that’s right), is mucus forming, is bad for your digestive system, causes skin problems and adds cottage cheese to your thighs. For more on the damage caused by dairy, click here.
2. FLESH
Eliminating meat, or reducing your consumption to just two or three times a week is a brilliant idea. This includes fish, chicken and eggs as well. Meat is acidic, high in saturated fat, difficult to digest, and is usually (unless you source organic) pumped full of hormones and antibiotics. You don’t need to worry about where you will get your protein and iron. Plant foods have plenty! Learn more about what’s really in your meat here.
3. REFINED SUGAR Refined "white" sugar is like crack. It is so highly processed that our bodies don’t really know what to do with it. When we shovel something that contains white sugar into our mouths our bodies get confused. They recognise that they’ve eaten something, but because it offers absolutely no nutritional benefit, our body then offers up the missing nutrients, leaching them from the blood and bones. This is why white sugar has been dubbed an "anti-nutrient", as it actually takes nourishment from the body. Go here for more on white sugar plus tips on how to beat sugar addiction.
4. SALT Table salt or "white" salt is refined and processed to the point that it is completely devoid of all the nutrients and minerals that are supposed to be found naturally in salt. Like white sugar, white processed salt will rob nutrients from your body rather than providing them. Read more on salt here, as well as healthier salt options.
5. REFINED GRAINS Refined grains are the product of processing a whole grain so that the bran (the fibre-rich outer layer) and the germ (the nutrient-rich inner part) are removed. What we are left with is a refined carbohydrate. This includes white rice, white pasta, white bread and other processed grain products. Refined carbohydrates are converted straight into sugar once they pass through our gob. They are also excessively starchy, devoid of natural fibre and therefore mess with our digestive systems, loaded with chemicals and often bleached and fumigated. Because refined grain products are nutritionally imbalanced, our bodies again have to offer up their own reserves to make up for the missing nutrients. Read more about why we’re against the refined grain here.
2011 The Wellness Warrior | 7 5 FOODS TO EMBRACE + LOAD UP ON
1. WHOLE FOODS Whole food is simply food that is prepared from ingredients as close to their natural state as possible, with all their goodness intact.
Whole foods are foods that are organic, unprocessed and unrefined. They typically do not contain added ingredients, such as sugar, salt, or fat. Also known as food as it appeared in the olden days – before we started messing around with it. Food was created perfect in the first place, so why change it? To embrace a whole food diet you need to bid adieu to take-away food, processed food, refined food and sugars, additives, preservatives, table salt and fats.
2. GREENS Green leafy vegetables are so readily available and so highly nutritious, however most people do not eat enough of them. Fresh raw green leafy vegetables contain high doses of chlorophyll, are incredibly alkalizing and will help keep your body young, and protect you against disease and illness. They boast high amounts of easily digestible nutrients, fat burning compounds, vitamins and minerals, proteins, protective photo-chemicals and healthy bacteria helping you to build cleaner muscles and tissues and aid your digestive system.
Try these: rocket, spinach, dandelion greens, kale, watercress, parsley, lettuce, endive, chicory, broccoli sprouts and mustard sprouts.
3. WHOLE GRAINS
Whole grains contain essential enzymes, iron, dietary fibre, vitamin E and B-complex vitamins. Because the body absorbs grains slowly, they provide sustained and high-quality energy. Whole grains like brown rice, quinoa, rolled oats, buckwheat and organic products made from these grains have a completely different effect on our system to refined grains. Whole grains are high in fibre, which means the carbohydrates are absorbed much slower into our system. They don’t raise our blood sugar and they help our digestive system run smoothly. Click here to choose the best grain for you.
4. NATURAL SWEETENERS We were given our ‘sweet’ tastebuds for a reason, and that reason wasn’t to teach us deprivation. White sugar is evil, but there is a whole world of natural sweeteners out there that are gentle on your system. Swap white sugar for sweet-as substitutes like organic raw honey, maple syrup, brown rice syrup, stevia, blackstrap molasses and dates. Get more info about these good guys here.
5. JUICES + SMOOTHIES Juicing extracts the fibre while keeping all the nutrients in tact. This makes them super easy to digest, meaning all of the nutrients will go straight into your system. Unlike juices, smoothies still contain all of the fibre from the vegetables – however, the blending process breaks the fibre apart and makes it easier to digest. They are more filling and generally faster to make than juice, so they can be great to drink first thing in the morning as your breakfast, or for snacks throughout the day. Click here for more on juicing and blending.
2011 The Wellness Warrior | 8 WHY ORGANIC?
Conventional produce is so nutritionally compromised that it’s hard to even have it sitting on the same metaphorical shelf as the organic stuff.
Not only has conventional produce been sprayed with chemicals like pesticides, herbicides and fungicides, but it has also been grown in soil that is seriously depleted of minerals. Plus, when we buy fruit and veggies from a conventional supermarket, we have no idea how long it has been since it was picked. It’s often flown in from the other side of the world, has been sitting in cold storage, and has then had chemicals added to it before it hits our shelves to speed up the ripening process and make it look presentable. Tomatoes, for example, are picked green and then gassed to promote ripening before hitting the supermarket shelves. Ever wondered why supermarket apples are so much shinier than organic apples? Many of them are actually coated in a toxic wax to give them this appeal. Even with all of this information apparent, conventional produce companies still have the hide to come out saying that organic produce is no more nutritious than their chemical-laden crops. How on Earth can that be? I don’t know about you, but I would rather my food without a coating of carcinogens.
To be sure that what we’re buying is actually organic, check that it has been "certified organic". That way you can be sure it complies with all the strict organic food quality regulations.
THE CLEAN 15 VS THE DIRTY DOZEN The wonderful people at the Environmental Working Group (EWG) have created two lists, dividing common conventional foods into those that are heavily sprayed with chemicals (The Dirty Dozen) and those that receive minimal toxic sprays (The Clean 15). In other words; foods that you can get away with eating from the supermarket and foods that should only be eaten organic. According to EWG, you can lower your pesticide consumption by nearly four-fifths by avoiding the 12 most contaminated fruits and vegetables and instead eating the least contaminated produce, according to EWG calculations.
"We recommend that people eat healthy by eating more fruits and vegetables, whether conventional or organic," says Ken Cook, president and founder of Environmental Working Group. "But people don’t want to eat pesticides with their produce if they don’t have to. And with EWG’s guide, they don’t."
So, if you’re not willing to commit to a 100% organic shop just yet, splurge and buy the items from the nasty side of the list organic. That way you can still pat yourself on the back for easing yourself into your new healthy lifestyle.
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THE DIRTY DOZEN (FROM WORST TO BEST)
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Capsicum
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (Imported)
THE CLEAN 15 (FROM BEST TO WORST)
1. Onions
2. Avocado
3. Sweet corn
4. Pineapple
5. Mangos
6. Sweet peas
7. Asparagus
8. Kiwi
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet potato
15. Honeydew melon
2011 The Wellness Warrior | 10 MIND DETOX.
In my opinion, taking care of your mind is just as important as taking care of your body. Everything in our lives is controlled by our minds. This includes our ability to think clearly, maintain a positive outlook, keep things in perspective, and make good choices that are in alignment with our highest hopes and dreams.
It doesn’t matter how much juice you drink and how much broccoli you eat, if you’ve got crazy drunken monkeys running around in your head, your body is not going to receive all of the benefits. Mindfulness meditation is one of the best ways to cultivate a peaceful internal environment. Because there is nothing to do, and nothing to achieve, it forces you to practice living in the present moment.
And when you are in the present moment, there is no space for worry, fear of anxiety. Mindfulness meditation creates space in our minds. It enables us to let go of our ego and struggles and makes space for healing, creativity, stillness, intuition and connection to our spirit.
Mindfulness meditation goes a little something like this …
1. Adjust your position so that it is symmetrical, upright and open, and a little uncomfortable (if you’re too comfy you could fall asleep).
2. Close your eyes and gently focus your attention on the space in front of them, between your eyebrows.
3. Concentrate on and listen to your breathing. Notice the rise and fall of the abdomen on each inhalation and exhalation.
4. Open your awareness to include the sounds around you – outside and inside the room. Listen for birds, cars, people making noises etc. Just be aware of them without focusing on them.
5. You’ll find your mind will tend to wander. That’s okay. When it does, just bring your attention back to your breathing and the sounds you hear.
6. Try to sit and keep your mind calm for as long as you can. Start with 15-20 minutes a day and work yourself up. The more you practice, the longer you will be able to hold this mental focus.
Mindfulness meditation may seem tricky to begin with, but that is because you are not trying to achieve anything besides the ability to be comfortable and content with your own presence.
Stick with it and eventually your practice will go from something that seems like a chore, to something you can’t go a day without.
Tip:
Create a sacred space in your home dedicated to meditation. Set up a stool or a cushion in front of an alter adorned with candles, crystals, Angel cards or whatever else you think will help you get into the peace zone.
2011 The Wellness Warrior | 11 LOVE YOURSELF SICK.
How many of you would book yourself in for a massage, a facial, or just spend some time doing absolutely nothing for no other reason than because you deserve it? When it comes to priorities, it’s funny how we will put everything and everyone ahead of ourselves – until something drastic happens to wake us up to the fact that we need to put ourselves first. This was the case for me. It took two cancer diagnoses for me to realise that unashamed self-care is crucial to our wellbeing.
So, if you’re one of those people who will take your iPad to the loo with you so you can do two types of business at once, please read on and take some of my advice.
There is nothing shameful about being super kind to yourself. Not only do you deserve it; but also your health depends on it.
Here are some ideas for loving yourself sick …
1. Seek solitude. Meditate, go within, connect to your centre, go for a walk – just be comfortable chilling by yourself.
2. Kick back with a cup of tea and read a magazine.
3. Re-connect with nature. Try walking on the beach, cloud watching, stargazing or enjoying a beautiful sunset.
4. Have a techno-detox. Put your mobile in a drawer, step away from the computer, and resist the urge to tell everyone about it on Twitter.
5. Do yoga. Yoga is like an all-encompassing gift for your body and mind. It’s meditation and exercise all rolled into one glorious activity.
6. Read an inspiring book.
7. Laugh. Watch The Ellen Show, Modern Family or a Will Ferrell movie.
8. Re-write your self-sabotaging stories into positive affirmations. Repeat them constantly.
9. Soak in the tub. Add apple cider vinegar, 3% hydrogen peroxide, Epsom salts or essential oils to your bath water. Then, kick back and let the detoxifying process begin. Light some candles and listen to soothing music for added romance.
10. Get a massage. And don’t feel an ounce of guilt for it.
11. Be grateful. Start a gratitude journal and count your blessings on paper.
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12. Practice deep relaxation techniques, like deep yogic breathing that goes all the way past your chest and into your stomach.
13. Listen to music you love. Dance around in your underwear if you can. Hairbrush microphone optional.
14. Feed your body with healthy, fresh, organic and delicious plant-based whole foods.
15. Throw your lymph system a party and make friends with a dry body brush. Use it every morning before you shower.
16. Give yourself a natural facemask.
17. Spend some time in silent contemplation. Use the time to focus on your goals and dreams.
18. Watch your favourite trashy TV show. I love Keeping Up With the Kardashians and my new fave, The Rachel Zoe Project.
19. Spend time with your pets. They are the best therapy you’ll find.
20. Surround yourself with positive, inspiring people.
2011 The Wellness Warrior | 13 COFFEE ENEMAS. Yes, that’s right – it’s time to get comfortable with putting coffee up your butt. Coffee enemas are an amazing addition to your wellness plan. When you start juicing and eating a clean diet, you are going to stir up some toxins. Because these toxins all need to be filtered through your liver, it is the best idea ever to give the poor overworked organ some help. Enter coffee enemas.
Coffee enemas help to stimulate the liver and increase bile production to excrete toxins more rapidly. They literally flush it out. They have the amazing ability to rescue people from all kinds of ailments including headaches, hangovers, colds and flu and yes, even cancer. At the end of World War I coffee enemas were employed as effective pain relief for wounded soldiers. Panadol shmanadol.
COFFEE ENEMA 101
o Use organic, medium ground, medium roast coffee. Boil enough coffee for two enemas just in case you can't hold the first one and want to try again. For two enemas, bring one litre of water to the boil in a pot on the stove.
o Once boiling, remove from the stove and add six tablespoons of coffee. Turn stove down to low, and then return the pot to the burner. Boil for three minutes, then reduce to simmer for another 15 minutes. Remove from the stove and strain the coffee using a fine mesh strainer.
o Add eight ounces of coffee to your bucket and top it up with 16 ounces of purified water. Once you get used to this amount you can bump it up to 24 ounces of water to make the solution 32 ounces in total. Make sure liquid is body temperature.
o Lay a yoga mat or towels on your bathroom floor (for padding).
o Release the clasp and let the liquid run through the tube and drip a bit into the sink. This will remove any air bubbles.
o Hang or sit the enema bucket on a chair – it needs to be higher than you so that gravity can do its thing. Not too high though or the liquid will go in too fast and you won't be able to hold it. Anywhere around 50 centimetres off the ground – adjust to whatever suits you.
o Lie on your right side with your legs pulled up towards your chest. Lube up the end of the tube with a bit of coconut oil and insert about two inches into your bottom.
o Let the solution flow all the way in and tighten the clamp before removing it. Then lie back and relax for 10 to 15 minutes.
o When the time is up, get up off the floor, sit on the toilet and release all of the coffee and toxins into the loo.
2011 The Wellness Warrior | 14 WHAT CAN GO WRONG
Enemas are nothing to fear, but you do need to be made aware of a few things that can go wrong when you finally do work up the courage to give them a go. I don’t want you to have your bucket all good to go, but then make one of these common mistakes and be left bare-assed and discouraged to ever face the tube again. That would be a tragedy. So, here are my top eight pitfalls when it comes to doing enemas.
1. The bucket is too high. If you have the enema bucket sitting or hanging too high, the liquid will flow into your bottom too quickly and chances are you won’t be able to hold it. It will go in, but then it may come spurting back out and make a big ol’ mess of your bathroom floor. And perhaps walls.
2. The bucket is too low. You don’t want to sit the bucket too high, but you also don’t want it too low otherwise the liquid won’t run through the tube at all. It needs to be higher than you so that gravity can do its thing.
3. The coffee is too cold. I can assure you that on a cold winter’s morning, it is not fun putting a bucket of cold coffee up your ass. If you’re like me and have the coffee made up from the night before, you may want to add boiling water to the mix so that the liquid is body temperature.
4. The coffee is too hot. Yup, I’ve done this one as well and it is even less fun than freezing your colon off. Especially because there’s not much you can do when the boiling coffee is already making its way into your bottom. I can’t express how important it is to test the temperature of the fluid before sticking the tube up your bum. Make like Goldilocks and have your bucket liquid just right.
5. The tube is not in far enough. This is another way you can create a coffee flood. You want to insert the tube at least a finger’s length.
6. The bathroom door isn’t locked. I don’t even like doing number twos when my boyfriend is in the house, so you can imagine the vile expletives that came out of my mouth when he accidentally walked in on me doing an enema. Invest in a lock, or put a "coffee break in process" sign on the door.
7. You aren’t relaxed enough. If you’re all tensed up, the coffee is going to have trouble flowing in and you won't be able to hold the liquid. Use your breath to relax your body. Once the liquid is all in, I like to kick back with a book or watch something on my laptop.
8. The tube isn’t secure on the bucket. Over time the tube attached to your bucket may start to become loose. If you ignore this and continue to use the bucket, the tube just might detach itself and give you a lovely coffee shower – mid enema. Either get a new enema kit, or buy a small bull clip and attach it where the tube meets the bucket to secure it in place.
2011 The Wellness Warrior | 15 THE 10-DAY CLEANSE. Here we go, people. Now that you’re armed with all of this Wellness Warrior knowledge, it’s time to put it into practice. What better way to do that than to treat your body to a good-ol’ internal scrubbing? If you can’t make 10 days, just do as many as you can, and know that every day your willpower holds, the cleaner and healthier you will be. This cleanse will strip away the accumulated crap and provide a blank canvas for you to begin your new healthy lifestyle.
For the next 10 days you will commit to consuming …o Mostly fresh juice o A few smoothies o A little bit of salad o As much water and as many herbal teas as you like
WHY CLEANSE? "Detox" is a bit of a dirty word. This isn’t because detoxifying our bodies is a bad idea – very much the opposite, actually. It’s because most detoxes are approached in completely the wrong way. They are seen as temporary stages of deprivation where real food is replaced by powdered crap, and they are usually almost followed by reverting back to nasty habits that will undo any good work in about as much time as it takes for the Kardashians to plan a wedding (if you’re not a Kardashian fan, it’s not a very long time).
The purpose of this cleanse is to detoxify your body. But it’s more than that.
It’s designed as a kick-start into a healthy lifestyle. There’s not much point in cleansing, if you’re just going to put the crap straight back in. Beginning a healthy lifestyle change with a period of intense cleansing will get right into the nitty gritty of your cells. It will shift toxins, and allow your body to absorb nutrients more efficiently. A clean body is a vessel that will boast glowing skin, strong hair, bright eyes, and boatloads of energy. You will think clearer, feel better and effortlessly find your ideal weight. You will emanate love and vitality from the inside out!
2011 The Wellness Warrior | 16 DEALING WITH DETOX SYMPTOMS
I’m going to be honest with you. By about day three or four you will most probably start to feel pretty crappy. This isn’t because the cleanse is in any way detrimental to your health – that’s if it’s done properly. Seedy symptoms are simply a normal part of the detoxifying process. As toxins are being stirred up and released, you may experience headaches, mood swings, heightened emotions, nausea and fatigue. Old injuries may also flare up. If the symptoms become too much to handle, coffee enemas will help to relieve you.
PREPARATION It’s a good idea to do some internal homework before you go launching into a full on cleanse. In the week leading up to the cleanse, reduce or eliminate toxins like coffee, cigarettes, alcohol and processed foods. It’s also smart to start reducing your dairy, meat, salt and sugar consumption. Flip back to the start of this Kit to read why.
WEANING Once you’ve made it through the duration of the cleanse, it’s important that you don’t go out and scoff the first smorgasbord of solid food you can find. The winding down phase is just as important as the preparation phase. Start by introducing salads and some lightly cooked vegetables. Then introduce whole grains, legumes and beans. If you choose to eat meat, make it a slow reappearance to your diet.
Give yourself an oil change, and use organic coconut oil for your cooking needs. This is the healthiest oil you can put in your body, and it’s one of the only ones that won’t turn rancid upon heating.
SHOPPING LIST o Lemons
o Greens for smoothies and juices: green apples, kale, silver beet, Swiss chard, Cos lettuce, cucumber, celery etc.
o Bananas o Kiwi fruits
o Organic apple juice
o Organic coconut water
o Organic flaxseed oil
o Raw organic honey
o Herbal teas: peppermint, dandelion or green
o Salad ingredients: Lettuce (not ice berg), baby spinach, red cabbage, capsicum, carrots, tomatoes, red onion, celery, zucchini, pumpkin etc.
2011 The Wellness Warrior | 17 JUICE + SMOOTHIE
RECIPES. NICE + JUICY! I don’t recommend that you include fruit juices in your regime, because without the fibre, fruit juice is basically just sugar. We don’t want that. Veggies on the other hand, deliver a powerful punch of vitamins, minerals and enzymes straight into your blood stream.
And no, I’m afraid bottled juice just won’t do. Put down that V8 bottle right now. They may be derived from the same original source, but a lot happens to bottled juice after it is squeezed out of its fruit or vegetable and before it is poured out of the bottle and into your glass. Bottled juice has been heated and pasteurised, so pretty much all of its natural enzymes, vitamins and minerals are completely depleted. It has also had preservatives, colours and artificial and refined sugars added to it – rendering it even worse for your health.
To get the most benefits out of drinking fresh juice, it’s best to drink them straight from the juicer. If this isn’t possible, store them in a dark, airtight bottle or container (we use flasks or Mason jars) and open when you’re ready to drink. Remember that light, air and heat destroy most, if not all, of the available nutrients.
My 3 personal favourite healing juice recipes…
MIXED GREENS
1 green apple
¼ green capsicum
2 stalks kale
1 stalk Swiss chard
1 stalk silver beet
2 handfuls Cos lettuce
Small amount of red cabbage CARROT + APPLE 4 medium carrots
1 green apple CARROT + APPLE + BEETROOT 4 medium carrots
1 green apple
½ to 1 small beetroot
What to do: Put the ingredients for whichever juice you are making through a juicer. A twin-gear cold-press juicer is the best, but if you only have a centrifugal type that will do just fine as well. If you want to get creative, you can add a little ginger, or lemon juice to your juices.
2011 The Wellness Warrior | 18 SMOOTH OPERATOR Unlike juices, smoothies still contain all of the fibre from the vegetables – however, the blending process breaks the fibre apart and makes it easier to digest. They are more filling and generally faster to make than juice, so they can be great to drink first thing in the morning as your breakfast, or for snacks throughout the day.
You want a blender that is gentle on your produce and doesn’t heat up the enzymes as it’s pulling apart the fibres. If you can afford to splurge on buying the right equipment, it will be an investment that definitely pays off.
My 3 personal favourite smoothie recipes…
THE GREEN WARRIOR What you'll need:
1 large stalk kale
1 stalk silver beet
3 large leaves Cos lettuce
1 small banana
½ kiwi fruit
½ cup apple juice
½ cup purified water
Juice of ½ lemon (optional)
Stevia (optional, to taste)
What to do: Add the apple juice, water and chopped lettuce, kale and silver beet to the blender. Starting the blender on a low speed, mix until smooth. Gradually moving to higher speeds, add the kiwi fruit and banana. Add the stevia and lemon juice last. You can add more apple juice at the end if you want to water the smoothie down. Spirulina (optional)
SUPER BERRY What you'll need:
A blender
Handful of goji berries
Handful of blueberries
Handful of raspberries
1 tsp raw organic cacao (nibs or powder)
1 banana
1 tsp honey
Organic apple juice (enough to cover ingredients)
3 ice cubes
Optional: 1 tsp maca powder
1 tsp coconut oil
What to do: Throw all of the ingredients into a blender and whizz until everything is combined to a nice smoothie consistency.
2011 The Wellness Warrior | 19 GREEN CLEAN OUT
What you’ll need: 3/4 cups water 1/2 head organic romaine or Cos lettuce, chopped 1/2 of small bunch organic spinach 2 stalks organic celery 1 organic apple, cored and chopped 1 organic pear, cored and chopped 1 organic banana (optional) Juice of ½ organic lemon Optional: 1/3 bunch organic coriander 1/3 bunch organic parsley
Also optional: Spirulina powder or
Chlorella powder or
Barley Grass powder
Makes about 30 oz
What to do: Add the water and chopped head of romaine and spinach to the blender. Starting the blender on a low speed, mix until smooth. Gradually moving to higher speeds, add the celery, apple and pear. Add the coriander, parsley and chlorella if you choose. Add the banana and lemon juice last. (NB: You can use both apple + pear, or just one of them)
2011 The Wellness Warrior | 20 THE DAILY ROUTINE. Print this page out and stick it to your fridge.
UPON WAKING: Lemon juice in warm water (add a dash of honey if needed)
BREAKFAST: Green smoothie or green juice
MORNING SNACK #1: Carrot and apple juice
MORNING SNACK #2: Carrot, apple and beetroot juice
LUNCH: Green juice OR Green smoothie, and option of having a plate of salad with flaxseed oil and apple cider vinegar dressing AFTERNOON SNACK #1: Carrot and apple juice
AFTERNOON SNACK #2: Green juice or berry smoothie
DINNER: Green smoothie or green juice
AFTER DINNER: Peppermint tea
Note:
#1: This is just the minimum juicing requirements. If you would like to drink more – go right ahead! Note #2: Feel free to drink as much purified water and herbal tea as you like throughout the day. Note #3: I have given the option of having a smoothie or a salad where indicated just in case you feel like an all-juice cleanse is too intense for you. All juice is best because that way your body is given a break from digesting fibre, but you will also get heaps of benefits if you include a smoothie or a little bit of salad if needed.
2011 The Wellness Warrior | 21 DAILY WELLNESS CHECKLIST.
I’ve started the day with a calming, centering morning routine
I’ve reminded myself of my life purpose
I’m clear on my priorities for the day
I’ve engaged in exercise
I’ve fed my temple with nourishing, healthy whole foods
I’ve moved my bowels (at least once)
I have practiced meditation/relaxation
I do not accept unhelpful, negative thoughts
I’m confident today will be a good day
I’m hopeful for the future
I’m grateful for the people in my life
I will praise at least one person today
I continuously repeat positive affirmations
I’m going to have fun
I will laugh and smile
I will be in the moment as much as possible
I’ll savour all positive experiences
I’ve visualised my future
2011 The Wellness Warrior | 22 WANT MORE INSPIRATION?
Check out these wellness resources …
BOOKS Crazy Sexy Diet by Kris Carr The Beauty Detox Solution by Kimberly Snyder The Kind Diet by Alicia Silverstone Skinny Bitch by Rory Freedman and Kim Barnouin Quantum Wellness by Kathy Freston Healing The Gerson Way by Charlotte Gerson
DVDS Food Matters
Food, Inc.
Forks Over Knives
Fat, Sick and Nearly Dead
The Gerson Miracle
WEBSITES www.crazysexylife.com
www.thekindlife.com
www.veganera.com
www.amoderngirlslife.blogspot.com
www.foodmatters.tv
www.gerson.org
2011 The Wellness Warrior | 23 CRAVING MORE WELLNESS?
To find out more about me and my work (I offer one-on-one wellness coaching, E-books, and daily blog posts), click through to my website www.thewellnesswarrior.com.au
Be sure to look in the right sidebar of my site and sign up for my newsletter. Not only will your inbox be blessed with daily Wellness Warrior inspiration, but you'll also get a copy of my FREE Healing Recipes E-book. You can also contact me here: twitter: @JessAinscough
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email: jessica@thewellnesswarrior.com.au
DISCLAIMER: The information in this kit is based on my personal healing journey and research, which I am sharing for educational and informational purposes only. Please conduct your own research and consult your own doctor or healthcare provider to determine the best course of treatment for you.
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