Welcome - jodiecope.com · You will be adding things in and you will be subtracting somethings out. In the next 12 days, you will be going through a detoxification that includes body,

Welcome

I am so happy that you have decided to take this journey with us!!

During the next 12 days you will be making changes in your lifestyle that will be a little bit

uncomfortable.

The purpose of this program is to move toward a healthier lifestyle, not necessarily to turn

your whole life upside down and shake it around. Be kind to yourself.

You will be adding things in and you will be subtracting somethings out.

In the next 12 days, you will be going through a detoxification that includes body, mind and soul.

Give it all you have and you will experience a sense of inner cleansing you never thought possible.

Do not feel alone. We will be there for you every step of the way.

Meet Jodie

I have been interested in food and nutrition since my early teens. Inspired by creative and new flavors, I have

always loved sharing what I discover. Over the past 2 decades I have felt compelled to take food and nutrition to

a new level. Upon graduating from the University of MN Duluth, I expanded my knowledge in healthcare by

completing a Master Degree in Acupuncture. One of the main areas of medicine in Traditional Healing is through

food. After practicing Acupuncture and Chinese Nutrition I decided to again build upon my knowledge base and

become a Health Coach through the Institute of Integrative Nutrition. I hope you enjoy the culmination of years

of passion for food, health and happiness!

Jodie Cope Acupuncture www.jodiecope.com 218-428-1893

[email protected]

Disclaimer

This program cannot be construed as a recommendation of medical treatment or medication. It is

not professed to be physical or medical treatment nor is any such claim made. There are no

medical recommendations or claims for the 12 Day Detox program or for any of the vitamin or

mineral regimens described in this program.

No individual should undertake the 12 Day Detox program or any of its regimens without first

consulting and obtaining the informed approval of a licensed medical practitioner. The author

makes no warranties or representation as to the effectiveness of the 12 Day Detox.

What’s Out? What’s In?

All Meat – including fish All fresh fruit

All Dairy – including yogurt All fresh vegetables (including potatoes)

Refined Sugars Grains like – rice, wild rice, millet, amaranth, quinoa

Eggs Seeds like – sunflower, chia, hemp

Gluten containing grains -wheat, barley, kamut, rye, spelt Nuts

Oats - Beans

Alcohol Stevia – great sweetener alternative – drops or whole stevia

Nicotine

Caffeine

Start thinking about these foods and how you can substitute or start weening yourself off them during the weeks before the cleanse. The less

you have to remove at one time the easier the cleanse will be.

You Rock!! You can do this!!!

Prepare Your Kitchen 1

You can get pretty fancy if you want, but it isn’t necessary. You will be receiving a grocery list for a pantry to be well stocked. You should subtract

anything that doesn’t appeal to you or that you think will not get used….but, please keep an open mind.

The better your pantry is stocked, the more prepared you are to throw together a last minute meal.

You could go out and get a fancy juicer, blender, dehydrator…The truth is, you can get by with a good knife.

The one thing that you do want is lots of fresh fruits, vegetables and herbs. Do your best to buy foods that have not been grown with pesticides

and fertilizers because we don’t want to be adding more toxins into your body.

Glass jars, containers, cups and bowls are preferred over plastic.

The following page is a sampling of the foods you CAN eat! The options are really truly enormous!

Think of what you can do rather than what you cannot!

Fruits

fresh or frozen Bananas

Strawberries, Blueberries, Raspberries, Watermelon, Limes,

Pineapple, Mango, Apples, Pears, other citrus

*Any fruit can be added in for a snack or in a recipe also frozen fruit

is wonderful for smoothies!

Dried

Golden berries Gogi Berries Mulberries Currants

Vegetables

Carrots, Celery, Jicama, Cucumbers, Red, Yellow or Orange peppers

Broccoli, Cauliflower, Garlic, Tomato, Zucchini, Beets, Corn,

Avocado, Sweet Potatoes

Greens

Kale, Spinach, Spring Greens, Bok Choy, Nappa Cabbage, Arugula

(any green besides iceberg!)

Nuts and Seeds

Chia Seeds, Ground Flax Seeds (Bob’s

Red Mill), Pepitas – Raw pumpkin seeds, Black Sesame Seeds (order

online), Raw Sunflower Seeds, Hemp seeds/hearts

Raw or Dry Roasted -Almonds, cashews, walnuts, pecans, brazil nuts

etc..

Oils – maximum of 1 tsp per day

Olive oil, sesame oil, coconut oil

Vinegars

Rice Vinegar, Balsamic Vinegar, Red Wine Vinegar

Legumes/Beans

French Lentils, Brown Lentils, Red Lentils, Mung Beans, Black

beans, red beans, white beans etc……

Grains

Quinoa, Brown Rice, White Rice, Black Rice, Wild Rice, millet,

amaranth

Herbs and Spices

Mint leaves, Parsley, Chives, Cilantro, Dill, Basil, Fennel, Coriander

ground Turmeric, Oregano - Ground Cumin, Ground Mustard,

Onion Powder or Flakes, Ginger- fresh and ground Chili powder,

Herbamare etc………

Misc.

Coconut Flakes Cocoa Powder Cacao Nibs

Dates – whole if possible

Almond Butter – only for apple dip Sea Salt

Brewers/Nutritional Yeast Nori Sushi Wrap Sheets Honey

Fermented Sauer Kraut or KimChi Dijon Mustard

Super Greens (I use Amazing Grass)

Maca root powder Hemp seeds or powder

Veg. Bouillon cubes (Rapunzel brand is great)

The shopping list includes items needed for many of the recipes in the cookbook. If you choose to forgo a certain recipe, you do not need to

purchase the ingredients for that recipe!! Do not go out and buy everything on those shopping lists!!

The meal planning outlines are for your convenience to simplify your cleansing experience. Planning is the key to success! Think about what you

are going to make and get the appropriate groceries.

Feel free to dig through your recipe box and see what fits within your Cleanse Guidelines. You might be surprised to find some really great tried

and true recipes that tick all the boxes! Then go on the forum and share the recipe with us too!! The internet is full of amazing recipes and

Pinterest is also a treasure trove of recipes!

Meal Template

Think ahead!!! Fill in the blanks with your choices for lunch, supper, and snacks and you will be way ahead of the game!!

Stick this on your fridge.

Breakfast Lunch Snack/Smoothie Supper Snacks

Day 1 Lemon Water Smoothie









Day 10Lemon Water Smoothie



Seasonal

Eating seasonally is easier when you “eat local”. There are a lot of reasons to eat seasonally.

Cost’s less. When you eat seasonally, you eat when there is an abundance. When it is in more demand with less supply, it will be more

expensive.

Tastes better. Food that is not in season is grown in a hothouse or it is brought in from different parts of the world. It doesn’t ripen the same or

taste as good.

More nutrients. The foods that travel less will not lose as many nutrients.

It is almost impossible for most climates to buy local all the time.

Best: grow it yourself

Next: local Farmer’s Markets or CSA’s (Community Supported Agriculture).

When all else fails: Choose what is in season someplace else.

But Honestly it is better to eat vegetables even if they are frozen then to forgo eating them because you cannot afford or get your hands on

Local – Organic etc… produce.

Journaling

Here is an idea generator for you. Journal or just ponder over what these things mean to you. Check back in with yourself as the experience

moves along.

home made food

mindful eating

reduce one food

tongue scraper

dry skin brush

conscious breathing

fresh air and sunshine

physical activity

prayer/meditation

meaningful connections

loving work

Laughter

Touch

alone time

visualization of future

What is happening to me!! Cleansing your body can be a real pain!

It is normal to experience uncomfortable symptoms of your body cleansing itself.

Some of these symptoms may include:

headaches

lethargy

temporary muscle aches

mucus or other discharge

a coated, pasty tongue

flu-like symptoms

irritability

difficulty sleeping

weakness

cravings

nausea

constipation

diarrhea

gas

Are you questioning why on Earth you are doing this?? It’s okay we are in it with you!!

Relief from Symptoms

Your body may be suppressing symptoms and the steps you take during the next 12 days may bring them to the surface. It might seem like you

are really sick, but it is important that you continue on with the cleansing food and drink that allows you to detox.

Drink Drink Drink!!!! Drink water all day and lemon water at least 2 times during the day. Get at least 64 oz of water alone – that does not count

tea or soup or smoothies. This will help your body flush those toxins.

If you are very uncomfortable, eat easily digestible healthy food that slows the process down. Raw nuts, sunflower seeds or avocado, even white

rice could help.

When you have spent some time detoxing and are on the other side of this discomfort, you will glow from the inside out, your body will be clean

and detoxified of chemicals and toxins. Don’t be tempted to go back to eating processed foods. You will just start clogging yourself up again.

Goal Setting

When setting goals, the first thing is to be sure that you picture them correctly. To do this, your goal must be: Specific –Measurable –Attainable -

Rewarding- Timed

Example:

Starting now, I will eat only foods I am not allergic to for the rest of my life and I will feel healthy and well.

The more control you have over a goal the better chance you have of attaining it. So, if you set the goal by the performance of the action rather

than the outcome, you will be happier.

There are several steps in goal setting:

Become aware of a need.

Envision the outcome.

Set the intention.

Focus on the goal.

Take action to achieve the goal.

Have faith that if you set the intention, focus and take action, you will reach your goal or the outcome that is best.

Example:

I want to feel better and I know I am allergic to foods.

I see myself breathing better, with energy, strength and I avoid illnesses because of my strong immune system.

I will no longer eat foods that I am allergic to and only eat foods that nourish me.

I focus on what is necessary to reach that goal…I list what I can and can’t eat and eliminate thought of deprivation, I focus on whatever it takes

to feel energy, strength and immunity.

I take action by grocery shopping, food preparation, eating what I should and learning what I need to know.

I believe that if I do what I set out to do, I am going to feel better.

Visualization

Visualize your desired outcome by using some of these ideas:

Create a vision board

Create an affirmation that changes the “self talk”

Close your eyes and see yourself, your circumstances or your performance as you would like it to be

Tell yourself or someone else “the story” of how it will be

It is important that you visualize often and consistently. You also need to believe that it is possible, that is why setting attainable goals with faith

is important. Visualization needs to be detailed. A vision board can allow someone who is more visually oriented to visualize an outcome

successfully. The clearer you draw the picture, the more precisely you see it.

Most and Least Contaminated Produce

Many people can’t afford to buy all organic all the time, but you don’t have to buy all organic produce to reduce your risk for chemical

contamination. This list from the Environmental Working Group, tells you which fruits and vegetables contain the most chemicals, and which

ones are least contaminated. Use it when shopping, to help make the best choices for you and your family – even if you can’t buy entirely

organic foods. Source: Environmental Working Group,

The Dirty Dozen – Chemical and Processed ingredients

Packaged and processed foods get many a family through the day. They are convenient and portable, and they stay fresh for a long time (thanks

to all those preservatives). The additives put into processed foods to make them look and taste better include unhealthy amounts of salt, fat and

sugar – and those are the ones you can pronounce. These additives, however, have a price that may include side effects, food allergies,

increased waistlines, decreased absorption of minerals and vitamins, cancer and more.

Below is a list of the 12 most pervasive and detrimental food additives and substances you can eat, in no particular order.

Artificial Sweeteners:

Artificial sweeteners are a combination of chemicals that exist to make our foods sweeter without the calories of sugar. Most artificial

sweeteners have side effects, and their chemical breakdown in the body can be toxic. In addition, in combination with other food additives like

artificial colors, artificial sweeteners can have a much more potent effect on nerve cells. Artificial sweeteners link to over 90 side effects.

Refined Sugar:

People in the US consume 150 to 175 pounds of sugar per year. In other words, people are consuming half a cup of sugar a day and most aren’t

even aware of it. Due to its insidious nature and the fact that it can be found in virtually all processed foods, unless they say “sugar-free,” we

subsist on sugar. High consumption of sugar and the corresponding elevated insulin levels can cause weight gain, bloating, fatigue, arthritis,

migraines, lowered immune function, obesity, cavities and cardiovascular disease. It can also disrupt absorption of nutrients, possibly leading to

osteoporosis, depression, PMS symptoms and stress.

Monosodium Glutamate (MSG):

MSG is an excitotoxin used to bring out the flavor in foods. Excitotoxins are toxins that bind to certain receptors (e.g., certain glutamate

receptors). According to Dr. Russell Blaylock, an author and neurosurgeon, excitotoxins can cause sensitive neurons to die. Many people

experience a host of other side effects like headaches, itchy skin, dizziness and respiratory, digestive, circulatory and coronary concerns.

Artificial Colors:

Artificial colors are synthetic chemicals that do not occur in nature. Most are derived from coal tar and can contain up to 10 parts per million of

lead and arsenic and still be generally recognized as safe by the FDA. Artificial colors can cause allergic reactions and hyperactivity and ADD in

children, and may contribute to visual and learning disorders or cause nerve damage.

BHA and BHT:

BHA and BHT block the process of oil rancidity. These additives seem to affect sleep and appetite, and have been associated with liver and

kidney damage, hair loss, behavioral problems, cancer, fetal abnormalities and growth retardation.

Sodium Nitrate and Nitrite:

Sodium nitrate and nitrite are preservatives that are added to processed meat products. These compounds transform into cancer-causing agents

called nirosamines in the stomach. Noticeable side effects include headaches, nausea, vomiting and dizziness.

Caffeine:

Caffeine is an addictive stimulant found in soft drinks, gum, diet pills and pain relievers; it naturally occurs in coffee, cocoa and tea. Caffeine

causes calcium to be excreted from the bones, which can lead to osteoporosis and increase infertility.

Olestra (Olean):

Olestra is a calorie-free fat substitute used as an ingredient in snacks and chips. Olestra inhibits the absorption of some vitamins and other

nutrients. It can also cause diarrhea and anal leakage.

Brominated Vegetable Oil (BVO):

Brominated vegetable oil is used to keep flavor oils in soft drinks in suspension. When consumed, it is stored in fat and over time can

accumulate. This additive can lead to reproductive interference and birth defects. It has been banned in 100 countries.

Partially Hydrogenated Vegetable Oil:

Partially hydrogenated vegetable oil is made by reacting vegetable oil with hydrogen. When this occurs, the level of polyunsaturated oils (good

fat) is reduced and trans fats are created. They are associated with heart disease, breast and colon cancer, atherosclerosis and elevated

cholesterol.

Pesticides:

Every year more than two billion pounds of pesticides are added to our food supply. That’s about 10 pounds per person per year. Many of the

pesticides used throughout the world are carcinogenic.

Pesticide accumulation also undermines our ability to resist infectious organisms, may impair fertility and contributes to miscarriages and birth

defects.

Genetically Modified Organisms (GMOs):

GMOs are plants or animals that have had their DNA modified. In the US, the majority of the corn, soybean, cotton and canola crops are now

genetically modified, and one or more of these can be found in nearly every processed food. GMOs have not been proven to be safe and some

studies show GMO’s may decrease immunity to diseases in plants as well as humans, may cause resistance to antibiotics and may have a

negative impact on genetic function. Plants that are genetically modified to be resistant to disease, pesticides and insecticides could diminish the

need to use these strong chemicals, or adversely, may build up a resistance and therefore require even larger amounts of chemicals than before.

It is still too soon to tell: there is no long-term supporting evidence at this time.

Excerpted from a post in the January 2008 issue fooddemocracy.com by Kelly Scotti, and supplemented with information by the Center for

Science in the Public Interest http://www.cspinet.org/reports/chemcuisine.htm

Healthy Snacks

Crunchy- sometimes you need crunch!!!

Apples, frozen grapes, rice cakes

light popcorn or plain popcorn: use coconut oil to pop in a covered pan

carrots: particularly the super-sweet, organic baby carrots

crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing)

)hummus, baby carrots, rice crackers nuts, mary’s gone crackers

Sweet

wheatgrass fresh, whole fruit

use leftover grains to make sweet porridge: sprinkle cinnamon, add soymilk and bananas, dates

smoothies: mix whatever you have in the kitchen – fruit, ice, soymilk, carob powder, nuts etc.

fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts, berries and serve; can be put through the screen of a juicer for a

creamier consistency.

sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle with cinnamon and bake.

dates stuffed with almond butter or other nut butter organic unsweetened dark chocolate chips or carob chips

Salty

olives

pickles and pickled vegetables, such as carrot, daikon, beets and lotus root,

hummus

steamed vegetables with tamari/shoyu or umeboshi vinegar

mary’s crackers or homemade tortilla chips, salsa or guacamole

sauerkraut: it will also knock your sweet craving right out!

fresh lime or lemon juice as seasonings or in beverage

Creamy

Smoothies, avocados, rice pudding

dips and spreads, like hummus and baba ghanoush puréed soups

puddings made with silken tofu, avocado or mashed banana mashed sweet potatoes

Produce Storage

Apples ripen quickly at room temperature; ten times faster than an apple kept at 32°F. Store apples in a plastic bag in the refrigerator, away

from strong scented foods to prevent flavor transfer.

Do not refrigerate bananas until they are ripe. Once they are in the refrigerator they will turn black, but the insides will ripen more slowly. To

ripen green bananas, put them in a plastic bag, seal it and place the bag in a warm place, such as the top of your refrigerator. This will cause the

bananas to heat up which will speed up the ripening process.

Store broccoli in the high-humidity, vegetable crisper section of your refrigerator for up to three days. Refresh broccoli in ice water to maintain

its bright green color.

Head cabbage will last at least a week when stored in a plastic bag in the refrigerator's humid vegetable bin. Savoy and Napa cabbage should be

consumed within three or four days.

Before storing carrots, remove their green tops, rinse and drain, then put the carrots in plastic bags. Store them in the coldest part of the

refrigerator with the highest humidity. They'll last several months this way.

Cauliflower should be placed in a plastic bag and stored in your refrigerator crisper. When stored properly, cauliflower will last up to five days;

however, it is best when eaten within three days.

To store celery, trim the base and remove any leaves or ribs that are damaged or bruised. Rinse, place in a plastic

bag, and keep in the refrigerator's humid vegetable bin; this will last about two weeks.

Rainbow Chard should be refrigerated in plastic wrap up to two days.

Wrap unwashed greens in damp paper towels. Refrigerate in a plastic bag, in the crisper section of the refrigerator for up to five days.

Corn is best eaten immediately. However, it can be stored in the refrigerator for a few days in plastic bags with the husk still on.

Grapes are harvested only when fully ripe. Before storing, remove any spoiled grapes with broken skins or browning from the bunch and keep

refrigerated; they should keep up to a week. During storage, continue to remove any and all spoiled fruit. Grapes can also be frozen, which will

extend their storage life up to three months.

Lemon Water

Starting every morning with a glass of warm lemon water is actually a ritual in Ayurveda or Yogic traditions, used to stimulate digestion for the

day and clear the body of any toxins that may have settled in the digestive tract overnight. While it is tricky to apply the strict burden of evidence

expected by Western science to traditional practices (often called “folk medicine”) that originated long before modern medical science

standards were developed, research on the nutritional elements found in lemons suggests the numerous health benefits traditionally associated

with drinking fresh lemon water daily may have merit.

We tend to reach for those warm beverages in the morning like coffee and tea, but try starting your day with some warm lemon water first to

kick-start digestion. The water doesn’t always have to be warm, but it should be purified. Simply use half a fresh lemon per large glass of water

or to taste and sip throughout the day. On a simple level, fresh lemons take plain old water up a notch. Here are 5 health benefits of drinking

lemon water that elevate drinking it for reasons beyond just taste:

Support immune function: Lemons are high in antioxidant vitamin C, known for its supportive role in healthy immune function1,2 which may

reduce the risk of respiratory infection3. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as

complementary support for asthma and other respiratory symptoms4,5. Lemons also contain saponins6, which show antimicrobial properties

that may help keep cold and flu at bay. Last but not least, ascorbic acid enhances iron absorption in the body; iron plays an important role in

immune function7.

Alkalize the body: Although the tartness of a lemon may make them seem acidic, lemons are actually one of the most alkalizing foods for the

body. Lemons contain both citric and ascorbic acid, weak acids easily metabolized from the body allowing the mineral content of lemons to help

alkalize the blood.

Aid digestion: Citrus flavonols8 are believed responsible for lemon’s traditional use as a digestive tonic. Believed to stimulate and purify the liver,

lemon juice is traditionally understood to support digestive hydrochloric acid in the stomach further aiding digestion. Vitamin C status has been

associated with reduced risk of peptic ulcers caused by the bacteria Helicobacter pylori9.

Clear skin: Vitamin C and other antioxidants in lemons combat free radical damage. Free radical damage — especially as caused by UV exposure

and environmental toxins — is responsible for many symptoms of aging. Antioxidant intake can help offset this damage, minimizing wrinkles.

Further, lemon juice can be applied topically to scars and age spots to help reduce their appearance. Traditionally used as a liver stimulant,

lemon water is also believed to help purge toxins from the blood, helping to keep skin clear of blemishes.

Promote healing: Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the

maintenance of healthy bones, connective tissue, and cartilage10. As noted previously, vitamin C also displays anti-inflammatory properties.

Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury. Adapted from VEGA

Inflammation

It has become increasingly obvious that chronic inflammation is the main cause of many chronic illnesses - heart disease, many cancers, and

Alzheimer's disease.

We recognize inflammation as redness, heat, swelling and pain. It is a natural healing response to bring nourishment and immunity to an injury

or infection. When the inflammation serves no purpose and refuses to go away, it causes illness.

Some of the things that contribute to inflammation include stress, lack of exercise, dietary choices, genetics, and exposure to toxins (like

secondhand tobacco smoke, prescription drugs like steroids and NSAID’s and metals ) . Learning how to adjust dietary choices is one of the best

ways to deal with chronic inflammation.

There is a blood test that detects inflammation – you should talk to your doctor and have them check your CRP or C-reactive protein. It is a

protein that is found in the blood and is the major red flag for inflammation.

Inflammatory Foods

Sugar - Sugar is in many processed foods and we don’t even realize it.

Cooking Oils - Corn, cottonseed, safflower, soy, sunflower,

Trans Fats – Check all labels and NEVER eat trans fats.

Dairy - Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives and even breathing difficulties.

Feedlot-Raised Meat - Animals are fed the foods that cause inflammation for us. They are also given hormones and antibiotics..

Red and Processed Meat - We develop antibodies that cause inflammation

Alcohol - Regular alcohol use creates irritation and inflammation to numerous organs, which can lead to cancer.

Refined Grains - "Refined" products have no fiber and have a high glycemic index. These include white flour, bread and pasta.

Artificial Food Additives - Aspartame and MSG

Allergens - Any food that you are allergic to and eat anyway.

Inflammation

Anti Inflammatory Foods

Blueberries

Chocolate (Dark, uncooked)

Cruciferous Vegetables

Extra Virgin Olive Oil

Ginger

Garlic

Green Tea

Kelp

Sweet Potato

Turmeric

Watercress

Wild Alaskan Salmon.

Inflammatory Foods

Sugar

Cooking Oils - corn, cottonseed, safflower, soy, sunflower,

Trans Fats – check all labels and NEVER eat trans fats.

Dairy

Feedlot-Raised Meat

Red and Processed Meat

Alcohol

Refined Grains

Artificial Food Additives: Aspartame and MSG

Any food that you are allergic to and eat anyway.

Exercise

Be gentle with yourself! You may not have as much energy at the beginning of the cleanse. Choose gentle exercises. By the end you may find

that you have more energy than ever before!

Yoga - hopefully you are signed up for the yoga booster!!

Tai Chi

Walking

Bike riding

Easy skiing

Etc…

Dry Brushing

No cleansing program is complete without cleansing your skin as well. Your skin collects all kinds of grime and toxins day to day, week to week

…and how many years has it been?

Dry skin brushing:

sloughs off old dead skin and encourages new growth

increases circulation

aids in lymphatic drainage

Can reduce the appearance of cellulite

increases blood flow and tightens skin

Purifies the entire system • Dry skin brushing helps with muscle tone and more even distribution of fat deposits.

rejuvenates the nervous system by stimulating nerve endings

Helps your skin to absorb nutrients by eliminating clogged pores.

Here is a helpful video if you would like to see a demonstration

http://www.youtube.com/watch?v=7ANy_2xWLAo

Sunshine

We have learned to be afraid of the sun because it causes cancer and wrinkles. This has created a huge problem in our country with people not

having enough Vitamin D. The longer we stay out of the sun, the more easily we burn. During this 12 day cleanse, please spend 20-30 minutes in

the sun. If you do this daily, it eliminates the need for Vitamin D3 supplements and will improve your mood while giving you a healthy glow.

Vitamin D provides protection:

From osteoporosis

hypertension (high blood pressure)

cancer

autoimmune diseases.

Vitamin D deficiency causes:

Rickets

Osteomalacia (causing muscular and bone weakness)

skeletal deformities in children

Everything thrives with the sun, including us.

Sugar Addiction

WE ARE ALL PROGRAMMED TO LIKE SUGAR. New research shows some are genetically much more prone to sugar and food addiction than

others. I have observed this in my patients, but now it is becoming clear why some have more trouble kicking the sugar habit than others.

The science demonstrating that people can be biologically addicted to sugar in the same way we can be addicted to heroin, cocaine or nicotine is

clear. Bingeing and addictive behaviors are eerily similar in alcoholics and sugar addicts. In fact, most recovering alcoholics often switch to

another easily available drug: Sugar.

It seems that we all vary a bit in our capacity for pleasure. Some us need a lot more stimulation to feel pleasure, thus driving us to a range of

addictive pleasures that stimulate our reward center in the brain – drug and alcohol addictions, compulsive gambling, sex addiction and, of

course, sugar, food addiction, and compulsive eating.

We often see these as moral failures or results of character defects. In fact, it may be that addicts of all stripes are simply unlucky and born with

unfortunate genetic variations in our reward and pleasure mechanisms.

Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by

modulating your brain chemistry and receptor function with the use of specific nutrients …

The Genetics of Pleasure

In our brain, a little receptor, the dopamine receptor D2 (or DRD2 for short), must be activated or switched on for us to feel pleasure. The amino

acid dopamine triggers this response. Sugar and other stimulating addictions increase dopamine in the short term.

The only problem is it appears that those with sugar addictions, compulsive eating, and obesity have DRD2 systems that need much more

stimulation to feel pleasure. Those who have sugar addiction, it seems have fewer D2 dopamine receptors and they need extra stimulation to

make them “turn on”.(i) Functional MRI studies of teenagers, both lean and obese, found that the obese teenagers whose brains didn’t light up

as much in the dopamine reward centers were more likely to be obese and gain weight later.(ii) They also were more likely to have the DRD2

gene that coded for fewer receptors.

Some studies have pointed to drugs or nutrients that can modulate this defective dopamine reward response. In one study, naltrexone, an

opioid blocker (blocks the effects of heroin and morphine on the brain) was used in sugar addicts. When they took this drug, which prevented

them from getting the temporary high from sugar, they craved less and ate less.

We also know that amphetamines are natural appetite suppressants and reduce cravings. That is why children who take stimulant ADHD drugs

(which are actually just fancy amphetamines that stimulate dopamine receptors) have trouble gaining enough weight as they grow.

There are also some promising studies of nutraceuticals that can modulate dopamine receptor function and appetite regulation. Bruce Ames,

PhD found that high levels nutrients can reduce disease in people with 50 different gene variants, nutrients may modulate the function of our

genes, improve their function, or affect the activity of enzymes that genes produce. In fact, one third of our entire DNA has one simple job: To

code for and produce enzymes controlled by nutrient co-factors. This means that nutrients have a powerful ability to modify the expression of

your genes.

Overcoming Your Addiction to Sugar

Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by modulating your brain chemistry and

receptor function with the use of specific nutrients that either improve gene expression, or modify the activity, the enzymes, or the receptors,

even if they are somewhat impaired.

Regulation of hormones and neurotransmitters that affect appetite and cravings is complex and involves many factors including how quickly

food spikes our blood sugar, stress, getting enough sleep, nutritional deficiencies, chemicals such as artificial sweeteners, food sensitivities which

drive inflammation, and more.

For those with personal struggles with food addiction, remember it is not a moral failing or lack of willpower.

1. Balance your blood sugar: Research studies say that low blood sugar levels are associated with LOWER overall blood flow to the brain,

which means more BAD decisions. To keep your blood sugar stable.

2. Eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters. Studies repeatedly show that eating a healthy

breakfast helps people maintain weight loss.

3. Also, have smaller meals throughout the day. Eat every 3-4 hours and have some protein with each snack or meal (lean animal protein,

nuts, seeds, beans). Avoid eating 3 hours before bedtime.

4. Eliminate sugar and artificial sweeteners and your cravings will go away: Go cold turkey. If you are addicted to narcotics or alcohol you

can’t simply just cut down. You have to stop for your brain to reset. Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners

from your diet. These are all drugs that will fuel cravings.

5. Determine if hidden food allergies are triggering your cravings. We often crave the very foods that we have a hidden allergy to.

6. Get 7-8 hours of sleep. Research shows that lack of sleep increases cravings.

7. Optimize your nutrient status. Optimize your vitamin D level: According to one study, when Vitamin D levels are low, the hormone that

helps turn off your appetite doesn’t work and people feel hungry all the time, no matter how much they eat. Optimize omega-3s: Low

levels of omega three fatty acids are involved in normal brain cell function, insulin control and inflammation.

8. Consider taking natural supplements for cravings control. Glutamine, tyrosine, 5-HTP are amino acids that help reduce cravings. Stress

reducing herbs such as Rhodiola can help. Chromium balances blood sugar and can help take the edge off cravings. Glucomannan fiber is

very helpful to reduce the spikes in sugar and insulin that drive cravings and hunger.

-Adapted from Blood Sugar Solution, Dr. Mark Hyman

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Welcome - jodiecope.com · You will be adding things in and you will be subtracting somethings out. In the next 12 days, you will be going through a detoxification that includes body,