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Nutritional Recommendations In cr eme nta lly Inte gr a te C ha nge s

Gracious Space by The Slinger

LIVE YOUR POTENTIAL

“The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

Michelangelo ALL (c) 2009-2012 PHOTOSBody (c) 2005-2012 Epiphanies Debra Massage Trean&|Nutrition (208) 869-3134 | (208) | 870-9753 pnfphotography@gmail.com | boisewellness@gmail.com | www.pnfphotography.blogspot.com | www.bodyepiphanies.com


YOUR NAME HERE ~ You cannot be stressed if you trust your intuition. You cannot be depressed if you feel grateful. ~

Optimal Health Plan Simple Solutions for Complex Problems Total Synopsis

Chief Aim Healthy/Happiness 10 out of 1 - 10 scale

March 12th 2012 Pitfalls For Vegans

One Page Plan & List

Helpful reminders to make a Vegan lifestyle a successful one. This is most important. Page 3

A simple breakdown of your goals and how to get there following this organic plan of action. Steps to integrate in order to begin gaining ground in reaching your health goals. Take one step at a time and trial and error for yourself. Pages 4-5

More Energy 10 + out of 1 - 10 scale

Instant Cure

Eliminate & Integrate

A general overview of why we are unhealthy as citizens and what to eliminate and integrate. Pages 6-7

A general list of ingredients to avoid. A list of Optimal foods and less harmful processed foods. This list is general to everyone. It is helpful to print off and keep somewhere handy like the kitchen. Pages 8-16

Tips Just some tips and helpful apps to make your progress easier. And a thank you to other practitioners. Page 17

Fundamental Philosophy 1. First Do No Harm

Clarity & Gratitude

• Choose less invasive therapies 1st.

6. Consistently Practice The Basics • You can’t know your way to optimal

Honor your body with gentle action.

health. You MUST practice your way to

2. Wellness Over Illness

optimal health. This requires the

• Focus 90% of your attention on

consistent practice of the basics.

7. Wholistic Philosophy

solutions and 10% on problems.

• Your body/mind is the healer. All

3. Accountability & Responsibility

supplements, therapies, exercises and

• You are in the drivers seat. We are simply support/catalysts to awaken you

The fundamental keys to success in

to empowering practices/info. We guide

your journey to Optimal Health!

4. Optimal Health Is Accumulative 5. Balance - Balance - Balance

propensity to more optimal environments to heal deeper.

with education & questions.

• Remember all these small changes lend

lifestyle changes do is lend to your

• Shift your mind from buyer beware to

8. Importance of Questions • Investigative thinking is crucial to your

itself to big results. Incrementally

buyer be aware. Less reactive more

success. Question ALL authority. If

increase your vitality through lifestyle

responsive. Mental, physical, personal,

something does not resonate with you

changes.

emotional, financial, spiritual balance.

question & investigate it.

(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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8 Common Pitfalls For A Vegan Diet Not eating enough calories Low energy, weakened immunity, not able to keep weight or lose weight due to not eating enough quality calories. Increase gluten-free grains/seeds if your vegan such as quinoa, Irish steel cut oats, amaranth, buckwheat and brown rice are some of the finest. Increase essential fatty acid and coconut oil if your gallbladder is healthy.

Not eating enough whole foods (living off of processed foods) It doesn’t appear you have this issue. So great job ^_^.

Not absorbing enough Vitamin B12 There are no reliable vegan sources for B12 in foods. The closest would be Spirulina however a supplement that is vegan such as this would be perfect.

Not absorbing enough Iron Spirulina is a great source of iron and the multi-vitamin recommended on the next page will do well in conjunction. Spirulina (1 tsp): 5 mg Pumpkin seeds (1 ounce): 4.2 mg Quinoa (4 ounces): 4 mg Blackstrap molasses (1 tbsp): 4 mg Tomato paste (4 ounces): 3.9 mg White beans (1/2 cup) 3.9 mg Cooked spinach (1/2 cup): 3.2 mg Dried peaches (6 halves): 3.1 mg Prune juice (8 ounces): 3 mg Lentils (4 ounces): 3 mg

Not absorbing enough Zinc Make pumpkin seeds a regular part of your diet as the zinc and magnesium levels are very high.

Not absorbing enough Calcium or D3 Kale, sesame seeds (tahini), turnip greens, mustard greens, cabbage, broccoli, blackstrap molasses ,spinach and dandelion are great sources of calcium. Consider getting a juicer such as this one, and juice regularly. Get sunlight 15 minutes a day and consider this supplement.

Not absorbing enough Vitamin K2 Easy fix, purchase Natto (Mitoku Natto Miso Chutney is the best I have found thus far, RICH in MK-7, Vitamin K2) Can be found at the Co-Op. This dramatically alters your chemistry in absorbing calcium. Or this supplement.

Not absorbing enough Essential Fatty Acids (Omega 3, 6, 9) Consider eating fish on the weekends and/or take a supplement such as this Vegan formula mixed with evening primrose oil, flax seed oil, borage oil, a simply get this if you choose one over the other a good blend is this.

(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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* This is not a complete list but rather a starting point. Incrementally integrate these suggestions to best determine compatibility!

Y L N O The key to living your dreamsSE is toS wake up O P Y R L U N P O S W E E I S V O E P R R P U P Y L W N E O I V S E E S O PR P R U Y P L N W O E I S V E S E O R P P R Y U L P N O W E S I E V S E O P PR R U P W E I V E PR Concerning Energy/Health

you ^_^. This website to learn new Raw Recipes. (download this Raw/

• Increase oxygen levels and tissue Whole Food Recipe Book by Dr. saturation to increase metabolism Mercola) Think gluten-free grains health via the breath-work. Breathe in i.e. buckwheat, brown rice, Irish a ratio of 1:4:2 approx. 3 times a day steel cut oats, amaranth and quinoa. with 10 breathes in a row with this ratio. If it takes you 5 seconds to • Avoid the Dirty Dozen. See link inhale, hold for 20 seconds and exhale here and print it off to take with you for 10 seconds, etc. to the grocery store. At the very least eliminate the top 3 foods you • Get a bare minimum of 6 hours eat from this list and make those however no less than 5 straight purchases as Organic. hours of sleep cause the adrenals will lose about 75% efficacy in COMPLETE WITH PROFILE. producing the correct amount of hormones. • Follow-up in 2 months. (25 min) • Spirulina Superfood/ Chlorella Superfood Incremental Intake Increase for gentle detox and powerful cellular nutrition. This is a lifetime systemic support and detox to help with energy and overall wellness. It has tremendous anticancer properties and is an absolute MUST for Vegans/Vegetarians in my professional opinion. (see attached pH PDF)

• Your diet is pretty awesome, you just need more variety and calories so here is some more awesome for (c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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Supplements/Foods In Order of Importance for You

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You have to work within your budget and so these are the sources we know for the best prices however sometimes local places like Boise Co-Op occasionally have better prices but not often. This is the order of importance for your current health circumstances and goals as I have reviewed. Each should hyperlink you to the appropriate website to

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order. If you have any questions concerning any of this feel free to ask via text, call, e-mail, facebook, etc.

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U P O S W E E I S V O E P R PR U P Y L W N E O I V S E E S O PR P R U Y P L N W O E I S V E S E O R P P R U and medicine be thy food.” NLY “Let food be thyP medicine O W E S Hippocrates I E V S E O R P P R U P “He that takes medicine and neglects diet wastes the skills of the physician.” W Chinese proverb E I V E PR

Consider when you budget for food to include the superfoods in your food list and not supplement list. This is a complete psychology change when you start viewing what are normally considered as supplements as foods. You begin treating your food as your medicine and your medicine as your food this way. These all affect immunity and energy levels. They directly alter metabolism as well. So these are major components to optimal health right here.

1.

Garden of Life Vitamin Code RAW One for Women (supplement)

2.

Barlean’s Total Omega 3-6-9 Pomegranate Blueberry 16 fl oz (superfood)

3.

Jarrow Formula’s Organic Extra Virgin Coconut Oil (superfood)

4.

Chlorella Superfood Algae (superfood)

5.

Spirulina Superfood Algae (superfood)

6.

B12-ND (supplement) I can get this in stock or order online

“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” Edward Stanley

(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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key to living dreams is to wakeHealth up. AnThe Investigative MindyourLeads to Inspiring Eliminate & Integrate

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U P S W E E I S V O E P R R P U P W E I V S E E S O PR P R U P W E I S V E S E O R P P R U P W E S I E V S E O P PR R U P W E I V E PR Eliminate

1. Decaying teeth. Old tooth decay (whether it is painful or not) can cause chronic symptoms in other parts of your body. Repair decayed teeth as soon as possible according to the Quantum Dental Protocol (developed by Dr. Robert Marshall). 2. Dead teeth. A dead tooth slowly releases putrid byproducts, which can cause chronic fatigue and other debilitating symptoms in your body. Rarely do you know when a tooth is dead. Get a Thermal Conductivity Test to check for dead teeth. If a dead tooth is found, have a root canal procedure according to the Quantum Dental Protocol. 3. Silver fillings in your teeth. Silver fillings contain toxic heavy metals such as mercury, a known health destroyer. Replace your silver fillings with bio-compatible fillings according to the Quantum Dental Protocol.

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work with biocompatible dental materials according to the Quantum Dental Protocol.

5. Old root canals. Conventional root canal therapy typically uses gutta percha (which contains mercury, barium, cadmium and lead) to fill the canals. These toxic metals slowly leach into the body. Replace old root canal fillings according to the Quantum Dental Protocol. 6. Toxic dentures. Most common denture materials are toxic (both the plastic bases and the colorings). Replace your dentures with biocompatible dental materials according to the Quantum Dental Protocol. COMPLETE WITH PROFILE.

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4. Toxic dental work. Most common dental materials are toxic, such as composites (toothcolored), gold alloys, porcelain, stainless steel, palladium, titanium posts or implants, etc. Composites leak toxic petrochemical compounds. Replace toxic dental

(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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12. Toxic personal care and household products. Most personal care items currently on the market (such as shampoos, deodorants, moisturizers, facial cleansers, cleaning agents, etc.) contain chemicals which are potentially toxic. These chemicals are absorbed through your skin into your body and can create using ill health. Avoid toxic hair and skin care products as well as toxic household products such as most dishwashing liquids, soaps, etc. Complete list Pg. 10-11

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Integrate 1. Meditation. Some form of reflective/explorative clarity practice. Meditation does not have to be a religious experience. The science on meditation is extensive and we strongly urge you to integrate some form of meditation on a daily basis as it has potential to alter your life in ways no other practice can. Meditation research.

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13. Recreational drugs. Avoid using so-called recreational drugs such as cocaine, speed, etc. These drugs can have profoundly negative effects on your health. Discontinue them completely. If you are addicted to any drug, do not try to overcome the addiction by yourself. Seek help from a qualified professional.

2. Gratitude. Create a gratitude journal or say aloud affirmations confirming your gratitude for your experience in life, etc. Practice some kind of conscious gratitude whether it be prayer, thanks, gratefulness or tracking and measuring your gratitude.

3. Spinal Alignment/Structural Integrity. Address structural abnormalities/injuries. Scoliosis, straight spine syndrome, hyperkyphosis, hyperlordosis, pronated 14. Wrong bed orientation. feet, leg length difference, carpal Restful sleep at night is essential for good health. Place the head of tunnel syndrome, damaged/torn your bed to face east, (so when you ligaments, etc. Chiropractic Biophysics is the premier form of are lying down, the top of your chiropractic currently done for head points toward the east) to spinal health. The most researched allow the body to achieve of all chiropractic. Manual maximum healing and repair during sleep in alignment with the therapies such as myofascial release, feldenkrais, trigger point earth’s electromagnetics. therapy, etc. to address muscular Misalignment can impede the & fascial abnormalities. healing and repair process of sleep. A bed facing north (sleeping with your head pointing north) can COMPLETE WITH PROFILE. be particularly disruptive. Secondly, harmful EMF fields emanate about one foot out from the walls (due to AC currents) in the typical home. Therefore, place your bed one foot out from the wall to avoid sleeping in these fields (and also use a Circuit Protector.)

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(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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Ingredients/Foods to Eliminate

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• Artificial colors and flavors

• Artificial sweeteners (aspartame,

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potato chips, cookies, etc. regardless

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• Canola oil (hybridized rapeseed)

sucralose, splenda, sorbitol, sweet &

if their organic or not this is simply

• White flour/rice (enriched flours,

low, equal, Aceslulfame-K,

a process from heated food-stuff.

saccharin)

There are more than 800 different

white rice)

• Olestera (an indigestible fat

• Tap water (fluoride, chlorine and

substitute used in foods that are

up to 2,000 known contaminants,

fried and baked)

including harmful chemicals, germs

• Sodium nitrate, sodium nitrite

(processed meats that contain any nitrite or nitrate)

• MSG (List of hidden names) (found in soups, Chinese and many other oriental foods)

and parasites)

• Sugar-rich foods (fructose, surcose, corn syrup, brown rice syrup, high fructose corn syrup, agave nectar, etc.)

• BHA, BHT & TBHQ (butylated

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heat-induced compounds, 52 of

which are potential carcinogens.)

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• Commercial fruits/vegetables (pesticides, only buy Organic)

• Dried/canned fruit (dried fruit

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optional if only a handful)

• Processed corn (corn chips, corn

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tortillas, corn cereals, etc.)

• Red meat (pork & beef mostly)

hydroxyanisole, butylated

(Contains a whopping 44 times

(boosts flavor in many citric-based

hydrozyttoluene & tertiary

more phosphorus than calcium.

fruit & soft drinks)

butylhydroquinone are used to

This can lead to calcium

preserve foods such as cereals,

deficiency and bone disease.)

• Brominated vegetable oil, BVO

• GMO’s (How to tell?) Conventionally grown PLU: 1022 Organically grown PLU: 91022 Genetically modified PLU: 81022

potato chips, and vegetable oils)

• Acrylamides, Heterocyclic

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• Sodium chloride (table salt is hard on the kidneys) (choose air-dried

(Genetically modified organisms

Amines (HCAs), Polycyclic

such as: fruits & vegetables, etc.)

Aromatic Hydrocarbons (PAHs), • Pasteurized dairy (including & Advanced Glycation End cheese, yogurt, breads that contain

• Partially hydrogenated oil, trans fatty acids (shortening, any

Products (AGEs) (not labeled,

hydrogenated oil, magnesium

these are very powerful neurotoxins

stearate)

and carcinogens found in baked

goods, browned carbohydrates i.e.

pink salt)

dairy or milk, etc.)

• Processed soy (soy milk, soy protein isolate/concentrate, only recommend fermented soy: natto)

(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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Ingredients/Foods to Eliminate

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• Carbonated soda/water

• Caffeine (coffee, energy-drinks, soda)

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• Gluten ~ keep this protein very low

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in your diet ~ (barley, bulgur,

couscous, durum, emmer, faro,

farina, graham, kamut, matzo, rye,

semonlina, spelt, textured vegetable

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protein, triticale & wheat)

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• Potassium bromate, bromic acid, potassium salt, bromated flour “enriched flour”

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• More to be added . . .

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(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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Personal Care & Household Ingredients to Eliminate

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• Bisphonal A (BPA) (plastic water

• Isopropyl Palmitate

bottles, plastic coating lining canned

• Lauramide MEA

tomato sauce/fruits, etc. Dangerous

• Lauryl DEA

estrogenic properties, endocrine-toxin)

~

1, 2, 3,

• Isopropyl alcohol (isopropanol, 2propanol, IPA) ~

1,

• Mineral oil

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• Stearamidopropyl Dimethyl Amine

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• Chlorine (toxic disinfection-by-products:

• Methoxycinnamate

halogenated acetic acids (HHA),

• Olefin Sulfonate

trihalomethanes (THMs) & chloramines) ~

• Oleyl Betaine

• Parabens (methyl, propyl, butyl, etc.)

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1, 2, 3,

• Fluoride

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• DEA (diethanolamine) MEA

• Propylene Glycol (PG)

• PEG-150 Distearate

(monoethanolamine) TEA

• Ammonium Lauryl Sulfate

• PEG-7 Glyceryl Cocoate

(triethanolamine)

• Amodimethicone

• Polyquaternium 10

• Behentrimonium Methosulfate

• Sodium Cocoyl Sarcosinate

(common components are

• Butylene glycol

• Sodium

phthalates)

• Carbomer

• Ceteareth-20

• Cetrimonium Chloride • Coco DEA

• Cocoamidopropyl Betaine

Hydroxymethylglycinate

• Sodium Lauryl Sulfate (SLS) &

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• Fragrance, perfum, scent

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• Imidazolidinyl Urea and DMDM

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Hydantoin

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Sodium Laureth Sulfate (SLES) ~ • Avobenzone/Oxybenzone 1, 2, 3,

• Sodium Lauroyl Sarcosinate

(commonly found in synthetic sunscreens)

• Sodium Lauryl Carboxylate

• FD&C Color pigments

• Sodium Lauryl Sulfoacetate

• Radioactive material

• Dimethicone

• Sodium Myreth Sulfate

• Mercury

• Disodium Cocoamphodiacetate

• Sodium PCA or Na PCA

• Alcohol

• Cyclopentasiloxane • Diazolidinyl Urea

• EDTA

• EthylHexylGlycerin

• Glycereth-7 Cocoate

(pyrrolidone carbonic acid)

• Soyamidopropalkonium

• Nicotine • Aluminum

Chloride

• Isoceteth 20 (c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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Personal Care & Household Ingredients to Eliminate

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• Lead

• Arsenic • Tin

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• Nickel

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• Carbon Monoxide

• More to be added as well as tagged scientific abstracts indicating

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toxicity . . .

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(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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Whole Foods to Integrate

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Whole Fruits

Whole Vegetables

Fermented Foods

(ALL ORGANIC, preferably raw & local, not cooked, use sparingly due to sugar content)

(ALL ORGANIC, preferably raw & local, however some cooked such as broccoli)

(Most “fermented foods” are not truly fermented, it is best unpasteurized)

Acai, Apples, Apricots,

Asparagus, Beet Greens, Bok

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Italian Vinegar, Apple Cider

Avocados, Bananas,

Choy, Broccoli, Brussel

Vinegar (Premier Research

Blackberries, Blueberries,

Sprouts, Cauliflower, Celery,

Labs Vintage Vinegar, Bragg’s

Cacao, Cherries, Cranberries,

Chicory, Chinese Cabbage,

Apple Cider vinegar)

Durian (amazing exotic fruit),

Chives, Collard Greens,

Elderberries, Figs, Grapes,

Cucumbers, Dandelion

Guava, Kiwis, Lemons, Limes,

Greens, Endive, Escarole,

Lychee, Mandarin, Mangos,

Fennel, Green & Red

Nectarines, Olives, Oranges,

Cabbage, Kale, Kohlrabi,

Papayas, Peaches, Pears,

Lettuce: romaine, red leaf,

Pineapples, Plums,

green leaf, Onions, Parsley,

Pomegranate, Strawberries,

Peppers: red, green, yellow

cabbage, current company

Tangerines

and hot, Tomatoes, Turnips,

recommendation is at Boise

Eat with no other food:

Spinach, Zucchini

Co-Op)

Cantaloupe, Honeydew Melon, Watermelon, Melons, etc.

Use sparingly due to high

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Kombucha Tea (High Country Kombucha or home-grown)

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Natto (fermented soybeans as a pickled relish miso)

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Miso Soup (fermented soybean as a soup, unpasteurized)

Kimchi (fermented spicy

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Sauerkraut (fermented

carbohydrate levels: Beets,

cabbage, currently recommend

Carrots, Eggplant, Jicima,

Bubbies, however there may be

Potatoes & Winter Squashes

other good companies for this)

Kosher Pickles (the only company we can recommend is Bubbies, other pickles have harmful colorings, preservatives, additives and aren’t even truly fermented)

(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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Whole Foods to Integrate

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Raw Juicing

Superfoods

Gluten-Free Grains

(ALL ORGANIC, juice more vegetables than fruits, dilute vegetable juice with some water)

(Optimal Nutrition at it’s finest)

(Slow-cooked not instant versions)

Baby Spinach, Beet Greens, Beets, Broccoli, Brussel

Sprouts, Carrots, Celery,

Collard Greens, Cucumbers, Dandelion Greens, Fennel,

Green & Red Cabbage, Kale, Lettuce: romaine, red leaf,

Pomegranate, Strawberries, Tangerines

Amaranth

Wheat Grass (Raw wheat

Buckwheat

grass or powdered wheat

Brown Rice

grass such as found in Greens

Irish Steel Cut Oats

Mix by Premier Research

Mochi (brown rice squares)

Natto (Mitoku Natto Miso

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Organic Sprouts/Sprouted

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Almonds, Brazil nuts,

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Cashews, Chia seeds,

Coconuts, Flax seeds,

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Hazelnuts, Macadamia nuts,

fengugreek, mustard, etc.)

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Nuts/Seeds

(Preferably raw/sprouted and only a handful or two a day, nut-butters are best raw as well, be aware of nut allergies)

broccoli, clover, cress, dill,

Elderberries, Kiwis, Lemons,

Pineapples, Plums,

Nuts/Seeds (Alfalfa, arugula,

Cacao, Cherries, Cranberries,

Papayas, Peaches, Pears,

is my highest recommendation)

Vitamin K2)

Blackberries, Blueberries,

Mangos, Nectarines, Oranges,

Quinoa

found thus far, RICH in MK-7,

Acai, Apples, Apricots,

Limes, Lychee, Mandarin,

Chutney is the best I have

Turnips, Spinach, Wheat Grass

Avocados, Bananas,

Spirulina platensis (Earthrise

Labs)

green leaf, Parsley, Tomatoes,

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Pecans, Pine nuts, Pistachios,

Chlorella vulgaris (Jarrow

Pumpkin seeds, Sesame seeds,

Formulas is my current

Sunflower seeds & Walnuts

highest recommendation,

increase dose gently as it is a

Culinary Mushrooms

(Only Organic and well cleaned fungi)

significant detoxifier, a rare percentage of the public is unable to digest chlorella properly)

Agaricus, Chanterelle, Crimini, Enoki, Morel, Oyster, Porcini, Portabello/Portabella, Shiitake, etc.

(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

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Whole Foods to Integrate

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Meats

Condiments/Spices

(Great alternatives)

(I recommend you limit/eliminate red meat consumption but if you must, try these)

(Spice up your salads/grains/seeds)

Organic Oat Milk, Organic

Hemp Milk, Organic Almond Milk, Organic Coconut Milk

Organic Grass-Fed Beef

Organic Nitrate/Nitrite-Free Bacon

Mama Chia (expensive but

nutritionally dense unlike any

High Country Kombucha (I

company for Kombucha I can

other soda on the market, still

Vanilla, Organic Cardamon, Organic Cinnamon, Organic

Coconut Sugar

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Powder, Organic Low-Sodium

Vegetarian-Fed Range-Free

Gluten-Free Soy Sauce,

Duck Eggs

Luo Han Guo

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Onion Powder, Organic Garlic

(Raw eggs mixed in smoothies or cooked)

Natural Sweeteners

O

Organic Fennel, Organic

Eggs

Stevia

Y L N

Cayenne, Organic Turmeric,

carbonated)

Organic Raisins, Organic Black Pepper, Organic

Applegate Farms Organic

far less unhealthy than any

O

colorings, additives)

Hotdogs

Zevia sodas (not healthy, but

Y L N

Organic Mustard (free of the high fructose corn syrup, food

Uncured Grass-Fed All-Beef

recommend)

Bison/Buffalo Meat (clean

Range Chicken

have yet to find another

Organic Ketchup (free of the colorings, additives)

Organic Vegetarian-Fed Free-

O

high fructose corn syrup, food

source bison)

drink I have seen)

Y L N

Drinks/Milks

Organic Vegetarian-Fed

Range-Free Chicken Eggs

Cooking Oils

Salad Dressings

Organic Extra Virgin Olive Oil

Italian Vinegar (Premier Research Labs Vintage

Organic Extra Virgin Olive Oil

Organic Unbleached Extra

Vinegar)

Virgin Coconut Oil (baking or cooking) (c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

14


Whole Foods to Integrate

Y L N

O S SE

O P R

U P S W E E I S V O E P R R P U P W E I V S E E S O PR P R U P W E I S V E S E O R P P R U P W E S I E V S E O P PR R U P W E I V E PR Teas

Ron Teeguarden’s (Herbal Teas)

Triple Tea Leaf Detox Tea

(Gentle liver, blood cleanser)

Yogi Tea Stomach Ease

(Excellent to sip during a meal and after a meal as it will ease

digestion troubles and improve digestive function)

Premier Research Labs Green

delivery system delivers a

(Most nutritionally dense and

whopping 103 mg of

least toxic)

Crab, Crayfish, Lobster and

polyphenols than 20 cups of

Shrimp (2nd most nutritionally

green tea and without the

dense and less toxic)

Anchovies, Cod, Salmon,

All in 1/2 tsp)

Sardines, Sole, etc. (3rd most

Premier Research Labs

nutritionally dense however

Stomach Complex (Open

more toxic in general. The

capsules and use as a tea,

bigger the fish and more oil in

great up-regulation of

the fish the more potential for

stomach/digestive function)

toxicity build-up)

Kinnikinnick Gluten & DairyFREE: Vanilla Glazed,

Y L N

Chocolate Dipped, Pumpkin Spice, Cinnamon Sugar &

O

Maple Glazed Donuts

(Absolutely incredible, usually only eat 1/4 or 1/2 of a donut

Clams, Mussels, Oysters,

Tea-ND (This revolutionary

caffeine and reduced fluoride.

O

(Keep in moderation)

(Only Wild-Caught seafood, keep it limited and consume with chlorella, kelp, Irish moss, bladderwrack, dulse or sea lettuce or XenoDetox to chelate some of the natural toxins found within seafood such as mercury, etc. Be sure to visit this page for Monterey Bay’s Seafood Watch Guides in your area. Most toxic fish guide)

Scallops, Octopus & Squid

polyphenols per 1/2 tsp! More

Seafood

Y L N

Desserts

Y L N

in a day due to sugar content)

Pamela’s Products Gluten &

O

Dairy-FREE: Dark ChocolateChocolate Chunk, Chocolate Chip, Ginger with Sliced

Y L N

Almonds & Peanut Butter

O

Cookies. (Very good tasting cookies with less of the unhealthy ingredients)

Traditional Medicinals

Organic Smooth Move Senna (Excellent to stimulate a significant bowel movement)

(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

15


Less Detrimental Processed Foods

Y L N

O S SE

O P R

U P S W E E I S V O E P R R P U P W E I V S E E S O PR P R U P W E I S V E S E O R P P R U P W E S I E V S E O P PR R U P W E I V E PR Processed Foods

(A major goal is to limit processed foods until they are virtually non-existent. In the process of getting back to a whole-food diet leaning toward raw & fermented foods we will want to snack, so the following are less non-healthy processed foods. Do NOT live off this stuff!)

• • •

have tried and I have eaten just

Perfect Foods Bar (has dairy,

with no fillers, the dairy tends to

• •

Wheat Cinnamon Raisin

Sesame Seed Rice Thin Crackers)

Mitoku Ramen (steamed Not

Butter Balls, Chocolate

Fried 100% Natural Noodles &

Spirulina Patties, etc.)

Newman’s Own Organics Fig

Y L N

More to be added . . .

O

Y L N

Doctor Kracker Crackers

Clif Kid Organic Twisted Fruit

O

(Strawberry, Grape, MixedBerry)

& Plain, the rest have MSG, do

Clif Crunch Granola Bars

content is likely very high which

(White Chocolate Macademia

is a cancer-causing substance)

Nut, Honey Oat, Chocolate Chip,

Dave’s Killer Bread (Overall

Peanut Butter, etc.)

to consume a lot of wheat and

O

Betty Lou’s Snacks (Spirulina Ginseng Balls, Almond Nut

Cheddar, Klassic 3 Seed, etc.)

clean bread and dense, not wise

Y L N

Alvarado in frozen section)

Grahams Chocolate)

Chips (only Sea Salt & Vinegar

Crackers (Multi Seed Crackers,

(Seedlander, Pumpkin Seed

realize that the acrylamide

Back to Nature Gluten-Free

Alvarado St. Bakery Sprouted

Annie’s Homegrown (Bunny Kettle Brand Baked Potato

Free)

less likely to flair-up food allergies)

Sweet N’ Spicy)

Newmans (Wheat-Free/Dairy-

be processed differently so it is

O

Ezekiel Bread 4:9 Cinnamon

Broth, no MSG, BHT, etc.)

otherwise very nutritionally dense

Y L N

Golden Valley Organic Beef Jerky (Black Pepper, Teriyaki,

Bagels (or other varieties by

nutritionally dense food bar I

Original Cereal

Raisin (Frozen section)

Organic Food Bars (The most

about everyone there is)

Barbara’s Shredded Oats

Mary’s Gone Crackers (GlutenFree crackers)

gluten however)

(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

16


T

I

P

S

Conscious Eating (chew ALL food until it is liquid) Avoid ice cold water unless it is summer and your out in the heat If you eat melons do NOT combine them with any other kind of food Do not eat fruit with meals (unless apples, bananas or berries with oatmeal) Sip on tea with meals to improve digestion of the meal and ease digestive troubles Conscious Breathing (10 minutes minimum a day breathe consciously & slowly uninterrupted) Rinse mouth out 4 times after drinking juice (if you juice), this will save the enamel of your teeth from the acid When you increase foods with rich fiber content do not overdo it, it will take your intestines a few weeks to adjust to increasing fiber content so do so slowly • Do not drink water (unless hot) directly with meals (if anything drink a glass of water 15 minutes before a meal, but not during a meal as it dampens digestion)

• • • • • • • •

“It is more important to know what sort of person has a disease than to know what sort of disease a person has.” Helpful Apps

EDUCATIONAL/FUNCTIONAL APPS TED Netflix Remote Evernote Facebook FINANCIAL APPS Square iXpenseIT

HEALTH APPS YumYum Epicurious All Recipes Pranayama Whole Foods Relax Melodies Posture Screen Mobile

Hippocrates

Thank You

Our Thanks goes to the following Health Advocates (Not a full list, Practitioners/Advocates to pay attention too)

Mike Adams Kevin Gianni Burton Goldberg Jiddu Krishnamurti Dr. Max Gerson, M.D. Dr. Bruce Lipton, M.D. Dr. Weston Price, D.D.S. Dr. Joseph Mercola, D.O. Dr. Alexander Herzog, M.D. Dr. Nicholas Gonzalez, M.D. Dr. Ryke Geerd Hamer, M.D. Dr. Francisco Contreras, M.D. Dr. Stanislaw Burzynski, M.D. Dr. Joseph W. Betz, D.C., F.I.C.A. Dr. Leigh Erin Connealy, M.D., M.P.H. Dr. William Donald Kelley, D.D.S, M.S. Dr. Garry F. Gordon, M.D., D.O., M.D.(H) Dr. Robert J. Marshall, C.C.N., D.A.C.B.N.

(c) 2009-2012 Body Epiphanies Massage & Nutrition | (208) 870-9753 | boisewellness@gmail.com | www.bodyepiphanies.com

17

Wellness Consultation Demo  

What to expect days after doing a Wellness Consultation with us at Body Epiphanies Massage & Nutrition.