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Free Nourish 
to Flourish 
2 week program

A complete food and lifestyle program created to kickstart your journey towards a flourishing lifestyle.

This program identifies food allergens/triggers that are causing your symptoms, and provides recommendations to nourish your body with the essentials. This will improve your digestion, reducing the stress on your liver and help to optimize your hormones.

Simply follow the list of foods to eat and foods to avoid in the plan.

Preparation for the plan

1.

Realize the importance of what you’re doing. This simple plan may very well be the difference between a lifetime of disturbing symptoms and a lifetime free of those symptoms.

2.

Pull out your calendar and choose a time where you won’t be travelling, or attending events or parties. It can be as far into the future as you like.

3.

Tell your family and friends what you will be doing (as long as they will be supportive). Better yet, invite someone to join you, so you can support each other.

4.

This program is not a medical treatment. It is not intended to diagnose or treat any disease. If you are taking medications to manage one or more chronic conditions, your need for those medications may change over the course of this plan. Consider letting your prescribing practitioner know that changes may take place so dosages can be adjusted as necessary.

5.

One week prior to making the dietary changes, read through all guidelines very carefully.

6.

Write your grocery list or use the one provided, plan your menus for the week and prepare ahead of time some of the soups/salads or dips so that they are available to you right away.

7.

Eliminate BPA’s. Eliminate the use of plastic water bottles and plastic food containers that contain BPAs which have been linked to increased estrogen levels in the body. Avoid using canned goods except for ones that are BPA free, like Eden Organic.

8.

Buy a good quality stainless steel water bottle, or a glass water bottle. Increasing your intake of filtered water is essential during this plan to flush out the toxins from the body. Take your water with you wherever you go!

9.

Buy a journal/ notebook. You will be tracking what you eat, when you eat, how you feel, when you poop etc. You may also use this tracking app skygazerlabs.com

A few days before your start date

1.

Start to decrease the amount of caffeine to 1 cup per day. Eliminate all alcohol.

2.

Eliminate artificial sweeteners (aspartame, sucrolose, saccharin) and artificial food colorings.

3.

Limit processed, sugary foods ie. boxed cereals, granola bars.

4.

Eliminate deep fried foods and heavily processed foods such as packaged pastries, hotdogs and candies. Foods like these often cause inflammation in your gut, and we want your gut working as optimally as it can.

5.

Ideally, you would get a colonic just prior to beginning this plan. (seek out a colonic therapist in your area). A colonic is like a high-powered enema and will remove any residual allergenic food particles that are in your large intestine producing a clean state before you start.

6.

Take your grocery list and go shopping. Plan for quick “on the go” snacks in case of emergencies. Have prepared foods ready to “grab and go”.

7.

Plan to move your body more than you usually do. Many people are concerned that their energy will be low following this guideline, however most people have much more energy, especially after the first few days of adjustment. Simply walking for 10 minutes after lunch or dinner is great, 20 minutes would be ideal.

One day before your start date

Eat light meals including brown rice, steamed organic vegetables, fruits, nuts, seeds and lean protein choices to allow your body to start adjusting itself to the dietary changes to come. You do not want to binge eat the day before you start as you will not feel very well the next day.

Eating guidelines

Take as much time to eat your food as it did to prepare it
Chew each mouthful 30-35 times
Gather around the table with family or friends. Avoid “eating on the run”
Avoid eating past 7pm, allowing your gut to rest and heal overnight
Eliminate your known food allergens

During the plan

Start each morning by drinking a glass of warm water with a slice of organic lemon 30 mins before breakfast. This will help to detoxify the liver and promotes bile flow. Choose this during the day when you want a warm drink.
Journal your symptoms and how you are feeling in your body and mind
Always combine complex carbohydrates with lean healthy protein for hormone balancing
Try to enjoy fruit away from other foods to enhance digestion
Follow the lifestyle plan
Breathe, go outside, sleep, laugh, hug someone, chew your food slowly 30-35 times
Maintain an optimal level of hydration. Aim for a minimum of 1/2 ounce purified water per pound of body weight. ie. if you weigh 140 pounds, you will drink 70 ounces of fluids per day, or close to 2 litres per day minimum. Additional fluids may be needed to flush out toxins, and keep your bowels moving.

Managing side effects of dietary changes

Eat frequently in small portions
If you are feeling dizzy, increase the consumption of whole grains and fluids.
If you are craving sweets, drink peppermint or herbal tea, add more healthy fats to help your body feel full, consume low sugar fruits like berries and green apples.
If diarrhea presents, it is usually temporary, and increasing fibre intake can minimize this.
If headaches present, increase fluid intake (add juice of 1/2 lemon to your water and trace minerals for additional benefit) and do contrast showers (alternating between 3 mins hot water and 1 min cold water on back of neck). Repeat cycle x 3-4 times. You can also apply frankincense oil to your temples, across your forehead and on the back of your neck.
If aches and pains present, take epsom salt or magnesium salt baths.
If you are constipated, drink a mild laxative tea before sleeping, and increase fluid and oil intake.

LifeStyle plan

During the program, make time each day to pause, find a quiet place (outdoors if you can) and check in with your body. What is it telling you? Write it down. Listen, write some more.
Do some grounding. Take off your shoes and stand or lie down in the grass (if the weather cooperates where you live) for a few minutes. Feel the energy of the earth. Take a series of deep belly breaths. This is great for your nervous system.
Focus on gratitude first thing in the morning. Pause before you get out of bed, and consider what you have to be grateful for, or appreciative of. Write it down and smile. Start your day with a peaceful mindset.
Get outdoors in the morning if you can, and move your body. Walk for 20 mins daily (this can be broken up into 10 minute chunks). You can aim for 10,000 steps a day, but there is a wide variation here depending on your baseline level of activity.
Work up to increasing your heart rate for 20 minutes, 3 times per week, with cycling, brisk walking, swimming, trampolining, jumping rope, resistance training, tennis etc.
Avoid plastics and chemicals in skin care, household products, and food packaging.
Practice dry skin brushing for a few minutes before showering daily. Start with the extremities and always brush toward the heart. This encourages lymphatic drainage.
Do contrast showers in the morning: 3 mins hot, 1 min cold, 3 mins hot, and end with cold.
Aim for social connection every day with people who encourage you. Hug someone. Laugh.
Get to sleep by 10pm if possible. Sleep x 7-8 hours minimum. Sleep in a cool temp room, in complete darkness, with no electronics in the room.
Drink herbal teas during the day, when craving a hot beverage. Dandelion root or milk thistle tea is great for your liver and nettle tea is supportive to your kidneys. Peppermint tea is great for sugar cravings.
Soak for 30 minutes in a warm bath with epsom salt/ magnesium salts to support your body’s detoxification processes and eliminate any symptoms. Do this as frequently as possible.
Sauna (if you can) for 45 mins with cold showers at each 15 minute interval. Drink lots of fluids.
Incorporate relaxation techniques such as stretching, pilates, tai chi, meditation, prayer, deep breathing, yoga, qi gong, etc daily to nourish the nervous system.
Well done, you are well on your way to flourishing! Once the two weeks is completed, see if you can continue to incorporate some of these lifestyle tweaks into your daily pattern and you will continue to see more and more benefits in your health, your mood, and your life in general.
For extra support, or to sign up for the Full Flourish 5 step plan, contact us.

Try some of these recipes and start to fuel your flourishing

Best Ever Creamy Carrot Ginger Soup

Prep: 10 mins.
Cook for: 20 mins.
Makes: 8 servings
20 x
organic carrots, medium, peeled and roughly chopped
3 x
cloves garlic, minced or pressed
2 tbsp
ginger, grated fresh or frozen
1 x
onion, large, diced
1 bunch
parsley, washed and dried, for garnish
1 cup
coconut milk
4 cups
organic vegetable or chicken stock
2 tbsps
avocado or extra virgin olive oil
1 spoonful
coconut yogurt for garnish
to taste
Himalayan pink sea salt and pepper
Directions

1.

Put a large pot over medium heat and add the oil.

2.

Throw the carrots, onions and garlic into the pot and let them cook a bit, just until onions become a bit soft.

3.

Grate some ginger over the pot and stir that in.

4.

Add a few pinches of salt and pepper and pour in enough stock to almost cover the vegetables.

5.

Cook over medium-low heat until carrots are soft.

6.

Remove from the heat and puree while it’s hot, using an immersion blender or transferring to a regular blender.

7.

Add can of coconut milk and puree again.

8.

Ladle the soup into bowls and serve with a dollop of coconut yogurt or coconut cream, and a sprinkle of chopped parsley.
Source: Taken from thebusybaker.ca and revised
Note: This soup freezes beautifully and keeps in the freezer for many months. 

Cleansing Cilantro Oregano Pesto Dip

Prep: 10 mins.
Makes: 1 cup
1 bunch
cilantro, washed and dried, ends clipped
2 tbsps
oregano, fresh
1 x
lime, juiced
1/3 cup
extra virgin olive oil
1/3 cup
pine nuts (optional)
2 cloves
garlic
to taste
Himalayan pink sea salt
Directions

1.

Blend all ingredients together in a blender or food processor.

2.

Use as a thicker salad dressing, as a dip for vegetables, or as a topping for fish after it has been cooked.
Option: if you don’t like cilantro, you can replace it with a bunch of fresh basil.
Source: This recipe taken from Christa Orrechio, The Whole Journey 2017 
Note: This is an immune- healing dip with anti-fungal, anti-viral, and anti-bacterial properties. The cilantro works as a natural binder to help your body get rid of unwanted toxins. 

Sign me up for the free 2 week Nourish to Flourish program

To receive the free 2 week nourish to flourish program with the grocery list, menu plan and foods to include and foods to avoid list, sign up here.
Optimize your health
Reverse your symptoms 
Heal you fully
Kingston West End Location
Kingston Natural Route Health
500 Canatara Court, Ste 2
Kingston, Ontario, K7M 0E4
1.613.767.6982
westend@flourishhealthcare.ca
Kingston Downtown Location
Nova Health Naturopathic Centre
67 Brock St., 3rd Floor
Kingston, Ontario, K7L 1R8
1.613.546.9995
downtown@flourishhealthcare.ca
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