BLISS CLEAN PROGRAM - PowerPoint Presentation

Slide1

BLISS CLEAN PROGRAM

General InformationSlide2

HOW DO I DO IT?

BUY and READ

the book

CLEAN

by Alejandro Junger

Available in paperback at Bliss or online in paper and Kindle form.

Cleanse

registration

 is $35 and includes

:

Access to purchase clean meals from Sargasso

Weekly support groups and option to attend yoga

Virtual support community on Facebook

Infrared sauna

discounts at Bliss during the Cleanse

Clean recipe shares from Rebecca’s Kitchen

Grocery shopping group excursions and lists

Discounts on private yoga sessionsSlide3

DITCHING DIETS FOREVER

Repeat after me: I am

not

going on a diet!

Food is the most powerful medicine in the world

.

The Cleanse is a mindfulness eating program designed to help you see how food nourishes and fuels your body for optimum health and wellness.

It is not a diet

.

You are making a choice

to explore your relationship to food and its relationship to your health.

There is no failing, or cheating

on a Cleanse because each choice you make will teach you something about how you interact physically and emotionally with your food.

The Cleanse is not about restricting calories.

Eat as much as you need to feel full and satisfied.Slide4

WEIGTH LOSS

W

eight loss is

not

the goal!

B

ut it may happen. If you would like to track your weight, weigh in on the morning of the first day of the Cleanse and then…

H

ide

the

scale.

Don’t stress yourself out by stepping on the scale every day. How you feel is a more accurate measure of health. Instead of numbers on the scale, focus on your energy level, sleep patterns, digestion, elimination, mood, and clarity of thought.

Clean eating helps the body re-balance itself

and helps repair damage done by years of unhealthy habits.

If you don’t see weight loss, don’t worry, you’re doing the foundational work to build patterns of healthy eating and that’s what matters most.

Daily

bowel movements, sticking with the

Cleanse eating plan,

and avoiding emotional snacking will encourage your body to find that

sweet

spot, totally unique to you. Slide5

YOGA SUPPORT

You decide how much yoga you do during the cleanse.

All Bliss yoga classes are cleanse friendly,

because exercise is naturally cleansing.

Membership

fee is waived for the cleanse.

Special offer: 5 yoga classes for $45

(Regularly

$56.25)

3 Infrared Sauna sessions for $45 (Regularly $35 ea.)

Cleanse veterans will receive a

free yoga class

for signing up.

We

hope

yoga will

become a habit for a lifetime.

 Slide6

SARGASSO MEALS

Cost

:

$380

, payable to Sargasso. Meals are optional and are available for the January cleanse. You

may only purchase meals if you are signed up for the Cleanse through Bliss

.

Sargasso meals are vegan and gluten free

and include only ingredients on the Clean Cleanse eating program (Eat Me List). You can supplement your meals with organic meats on the clean eating list for more protein.

No substitutions or changes

. In order to keep costs low for you and preparation manageable for our che

f

we do not provide substitutions or changes. If you have severe food allergies or additional dietary restrictions beyond the Clean program, you should consider making your own clean meals.

Contact Michael

Cardi

, General Manager, at Sargasso to book and pay for your meals,

(304

)

554-0100

.Slide7

FOOD PICK UP DATES

Pick up times are firm

.

Food pick-up times are Sundays

and Wednesdays

at Sargasso between

4-6 p.m.

If

you are unable to pick up during those times have a friend get your

meals.

No substitutions or changes

. In order to keep costs low for you and preparation manageable for our chef we do not provide substitutions or changes. If you have severe food allergies or additional dietary restrictions beyond the Clean program, you should consider making your own clean meals. Slide8

THREE STEP PROCESS

Pre-Cleanse

: Eases

your body into the full

cleanse. Eating clean meals for three days before you begin the cleanse.

Cleanse

: A

21-day

eating routine including foods from the clean eating list.

Reintroduction

:

The last

stage

of the Cleanse

. The purpose of the process is to

add back in and identify

what foods

impact your body and how, and to develop eating habits that work

for you long-term. Slide9

EAT ME!

Fruits &

Vegetables

: Unsweetened

fresh or frozen whole fruits, fresh squeezed fruit juices, sea vegetables (seaweeds), avocados, olives, and raw, steamed, sautéed, juiced, or roasted

vegetables, yams

Dairy Substitutes

: Hemp

, rice, and nut milks (such as almond, hazelnut, walnut, etc.) and coconut milk, coconut oil/butter

Non-Gluten Grains/Starch

: Brown, red, black and wild rice, millet, amaranth, teff, tapioca, buckwheat, quinoa

Animal Protein

: Fresh

or water-packed cold-water fish (trout, salmon, halibut, tuna, mackerel, sardines, pike, kippers), wild game (rabbit, pheasant, bison, venison, elk, etc.), lamb, duck, organic chicken and turkey

Vegetable Protein

: Split

peas, lentils,

legumes (beans),

bee pollen, spirulina, and blue-green algae

Nuts

and

Seeds

: Hemp

, sesame, pumpkin, and sunflower seeds, hazelnuts, pecans, almonds, walnuts, cashews,

pistachios

,

brazil nut

and

nut/seed

butters such as almond or tahini

Oils

: Cold-pressed

olive, flax, safflower, sesame, almond, sunflower, walnut, pumpkin, and coconut

Drinks

: Filtered water; green

, white or herbal

tea; mineral

water, yerba mate, coconut water,

cold pressed

juice

Sweeteners

:

Stevia, coconut nectar, yacon, whole/fresh fruit, dried fruit (in moderation)

Condiments

:

Vinegar, all spices, all herbs, sea salt, black pepper, carob, raw chocolate (dairy and sugar free), stone-ground

mustard, coconut,

liquid aminos, wheat-free

tamari, miso and

nama

shoyu

(

if eating soy),

unsweetened whole fruit jam Slide10

LEAVE ME OUT!

Oranges, orange juice, grapefruit, bananas, strawberries, grapes, corn, creamed vegetables,

nightshade vegetables

(tomatoes, peppers, eggplant,

potatoes

)

Dairy and eggs: including milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, non- dairy creamers, ghee

White rice, wheat, corn, barley, spelt,

kamut

, rye, triticale, oats (even gluten free)

Pork (bacon), beef, veal, sausage, cold cuts, canned meats, frankfurters (hot dogs), shellfish, any raw

meats/fish

Soybean products

(tofu, soy

sauce, soybean oil in processed foods)

Peanuts and peanut butter

Butter, margarine, shortening, processed oils, canola oil,

salad

dressings, mayonnaise, spreads

Alcohol, coffee, caffeinated beverages, soda pop, soft drinks, fruit

juice

(unless fresh pressed)

Refined sugar, white/brown sugars, maple syrup, high fructose corn syrup, evaporated cane juice, Splenda®, Equal®,

Sweet’N’Low

®, juice concentrate, agave nectar, brown rice syrup, honey

Regular chocolate (with dairy and sugar), ketchup, relish, chutney, traditional soy sauce, barbecue sauce, teriyaki, breath

mints, gum Slide11

THE BIG THREE TRIGGERS

SUGAR

CAFFEINE

ALCOHOL

Removing Dependency

It’s

common for people to become dependent on processed sugar, caffeine, and alcohol. Dependency can be physical and psychological. It is the feeling that we “have” to have it and feel off when we don’t. Removing dependency allows us to enjoy these items from time to time without significant health consequences. We approach the dependency on the Big Three in two ways. Slide12

Techniques to Remove Dependency

Crowd Out:

We need to eat good quantities of healthy food each day. When we don’t, we feel anxious and irritable. This is when cravings occur. This is also the reason why most diets fail, they focus on eating less rather than adding in healthy food. When you focus on including a lot of fun, delicious, nutrient-rich whole foods into your diet you end up “crowding out” the junk. For example, if you want to reduce your cravings for processed sugar or sugary foods, you need to eat enough low-sugar foods throughout the day. If you don’t eat enough of the good stuff, cravings arise quickly, especially if you are tired. Crowding out the junk is one of the simplest tools to leverage your own willpower and remove dependency.

Pulse Out:

To pulse means to add something in or remove it for a period of time. We do this in order to feel the true effects of whatever item we are testing. The Reintroduction process is an example of a pulsing program that occurs at the end of your cleanse. If we want to remain free from dependency on the Big Three, it’s important to take breaks from them for a period of time. Pulsing out coffee, sugar, and alcohol means removing them from your diet for a dedicated period. This could be one week or one month. What matters most is that you give yourself a break from the item so that you can remind yourself of its true effects when you add it back in. Slide13

PRE-CLEANSE

The Pre-Cleanse is how you

ease your body into the full 21-day Cleanse

. The more processed foods, coffee, and alcohol

you consume the

more

difficult it is to transition into clean eating.

Jumping

right into the Cleanse without giving yourself a chance to adjust to the Cleanse Diet can cause extra

physical and emotional stress

on the

body.

Doing the Pre-Cleanse sends a signal to your body that positive shifts are about to take place.

You will eat three solid meals a day from the “

E

at Me!” foods list and remove foods on the “Leave Me Out!” list.Slide14

21-DAY CLEANSE

DAILY ROUTINE

B

reakfast:

Shake or fresh-pressed

j

uice

Lunch:

Prepare

a hearty solid meal from the

Cleanse eating food list.

This is your main meal. Get the most out of it by including dark greens, healthy fats, and quality protein.

Dinner:

Soup/Shake/Fresh-pressed Juice

Tip

:

If you must attend a social or business dinner, you can swap your lunch meal with your evening

liquid meal.

Just be sure to get back on your

liquid, solid, liquid

routine the next day. Slide15

THE STRAIGHT POOP

Daily bowel movements

are key to your

Cleanse.

Sometimes your bowel movements will increase when doing the

Cleanse, going 2-3 times a day, this is

normal

.

HELP, I’M CONSTIPATED

!

If

you are constipated here are a few ways to resolve it:

Stay hydrated:

Drink enough water so you use the bathroom once every hour.

Eat fiber-rich foods

: Include leafy green salad, cherries, figs, prunes, pears, aloe juice, warm lemon water, or green vegetable juices.

Move it:

Do some movement and exercise. Walking and light yoga

are great

.

Incorporate

Natural Laxatives

:

Triphala

, Smooth Move

Tea (Senna),

Apple Cider

VinegarSlide16

THE 12-HOUR WINDOW

Digestion is one of the most energy consuming functions of the body.

The body sends the signal to go into deep detox mode approximately eight hours after your last meal. Then the body needs another four hours to do a deep clean.

After

your evening

soup/shake

, leave a

12-hour

window before having your morning shake. If you have your evening

meal at 7 p.m.,

you should have your morning shake at

7 a.m.

or later.

Note

: It is

okay

to have

water or herbal tea

during the

12-hour window. Slide17

CLEANSE SYMPTOMS

While cleansing you may experience:

Tiredness/lethargy

Headaches

Mucus drainage in the sinuses and back of the throat

Metallic taste in the mouth

U

pset stomach

Constipation

Increased bowel movements

Frequent urination

Mood swings (irritability, depression, anxiety, crying jags, anger, sadness)

Note

: If you are experiencing

intense symptoms or other reactions,

please contact your health care practitioner right away. Slide18

EMOTIONS & FOOD

Why am I so emotional

?

C

leansing

is not just about the body. When you cleanse, you also release emotional toxins like fear,

stress,

and anxiety. This can be

scary,

but like any challenge, if we spend some time reflecting on it, we usually surprise ourselves with what we discover.

Food is not just about satisfying our physical

hunger,

but

satisfying our emotional needs as

well. Why

do I reach for cookies when I’m

tired? Why

do I crave ice cream after a fight with my partner?

Why do I celebrate with food?

Reflect

: Journal and talk about your emotions in support group to get to the “stuff” that

mindless eating attempts to cover up.

Find your triggers.

When

you feel a

food craving

or an emotional

reaction/release:

Give

it space and be gentle with yourself. Don’t make it about the food. Go deeper. Ask yourself, “what’s really going on here?” The answer is closer than you think. Slide19

HUNGER

When faced with the sensation of “hunger” during your Cleanse, consider the possibility that it might not be true hunger. In our Western culture, what

we call

hunger is often the physical manifestation of an emotion that is asking

to be

“numbed” or comforted. If left alone and quietly observed, emotional hunger becomes an opportunity for immense growth. When that “hunger” sensation arises, mindfully keep your attention on it, and ask

yourself: What

am I really feeling

?

If

it’s

boredom, restlessness

or any other emotion, truly allow yourself to feel it. You don’t have to wallow in unhappiness or negativity, but simply recognize what the true feeling is, and put a name to it.

Am I truly hungry or am I feeling

anxious/nervous/sad/upset

right now?

With

a little effort, this exploration can help bring awareness to the difference between true hunger and emotional hunger. Understanding this distinction on a

personal

level can help stop the cycle

that leads to food cravings, weight gain, and poor health. Slide20

SNACK MINDFULLYThe

repeated desire

to snack is really a desire to change how we’re feeling in the moment. The more we’re not conscious of why we’re snacking, the more this habit can numb how we really

feel. Before you

start grabbing snacks, even if they are

on the clean Eat Me list,

check in with yourself and make sure what you’re feeling is true hunger.

Have a glass of water and then reexamine.

Sometimes finding the right amount to eat everyday takes a little personal experimentation. If you find that you are consistently hungry throughout the day, increase the amount of protein and healthy fats in your morning shake and mid-day

meal. You can also add a mid-morning and/or mid-afternoon clean snack or juice.Slide21

EXERCISE & REST

How

does

exercise

improve the Cleanse?

It removes

toxins by activating the

respiratory, circulatory, and lymphatic systems.

It

boosts the effectiveness of all the elimination channels by stimulating bowel movements (colon), encouraging deeper breathing (lungs), and making us sweat (skin).

P

rinciples

to follow while on the Cleanse

:

Half it:

Reduce your exercise by half if you are an athlete or work out intensely.

Move

at least 20

minutes a day:

Stretch, dance, walk, anything to move your body.

Move more, Eat more:

If you have a day where you are very active, feel free to eat

more. Remember

, the

Cleanse

is a not a calorie restriction

program or diet.Slide22

ELIMINATION = CLEANSING

Skin

:

Sweat toxins out through exercise and

saunas. Since

the skin is our largest organ, what it absorbs can affect our health as much as the foods we eat.

Examine

your current collection of personal care and beauty products to see which ones contain unhealthy

chemicals. Consider

purchasing organic alternatives.

Lungs:

Give your lungs a workout by using them fully and deeply. Visualize how each inhale is supplying you with the number one most essential nutrient you need to live—oxygen—and each exhale is an essential way to release waste material.

Lymph:

Shake up your lymphatic fluid and boost circulation with movement, massage, rebounding (mini-trampoline), jump-roping, and deep breathing. Laugh each day; it helps alkalize the body and release stress.

Kidneys:

Your kidneys are a great channel of elimination. Drink enough water so you use the bathroom once every hour. Slide23

FILLING FREE TIME

Keep a journal.

Keep a journal, not only of what you eat, but how you are feeling before and after eating. Write about anything that you are feeling or experiencing during the cleanse, physically and emotionally

.

Do a project.

Clean

out your closet, wash the windows, refinish a piece of furniture, organize the bathroom, garden. Use your free time in the evening to be productive and you won’t notice hunger that can result from boredom

.

Get creative.

Paint, draw, sing, play music, dance, knit, sew…explore a new creative outlet

.

Meditate.

This will help to curb your hunger, prepare your body and mind for sleep, and aid in your digestion and detoxification

.Slide24

REINTRODUCTION

Getting started with the Reintroduction process is easy. Now that you’ve finished your

juices/smoothies/soups,

continue eating three solid meals a day from the

clean eating menu. Over

the next seven days you’ll be reintroducing gluten and dairy and seeing how they affect you.

Gluten and

dairy

are first during

the reintroduction week because these are

common toxic triggers that impact many people.

Understanding your relationship with these two foods is one of the best things you can do to improve your health long-term. Slide25

LIVING CLEANER

After Reintroduction, consider incorporating some of the things you have learned into everyday life.

Add in the foods that fuel you and make you feel good and eliminate those that make you feel sluggish, tired, achy, irritable, bloated, gassy, heavy, or cause other health problems for you.

Buy more organic produce and meats

Eliminate/limit processed and fast foods

Use cold-pressed oils

REMEMBER

: You don’t need to do everything all the time, this is about making choices that make you feel good. Choose those things that are manageable and matter most to you. Slide26

CONTACT US

BlissBlissBliss

Voicemail:

304-413-0270

Website

:

theblissblissbliss.com

Clean Support Online

Toll

Free:

(888) 497-8417

cleanprogram.com

Rebecca

Herod

C

leanse

Coordinator

Cell

: 304-276-2755

E-mail

: raherod@gmail.com

Michael

Cardi

Sargasso

General

Manager

215

Don Knotts Blvd

Morgantown, WV 26501

Phone

: (304) 554-0100

Ashley Keane

Mountain

People’s

Co-op

Manager

1400 University Avenue

Morgantown, WV 26505

Phone

: (304) 291-6131