Are you sick and tired of being sick and tired? Many health conditions and symptoms are agitated by emotional stress, excess body weight, and the types of foods and junk we consume into our bodies. I can teach you new healthy lifestyle habits that will cause you to lose weight and keep it off for the rest of your life! You can reduce your pain and ease your symptoms by participating in my holistic all natural bodywork body detoxification colon and liver cleanse weight loss program. Let me help you lose weight and get your energy back!

Most people lose 10 - 25 pounds and 9 - 16 inches by participating in a 21 day body detoxification colon liver cleanse weight loss program depending on what foods you eat, what you drink and what you choose to participate in.

You could lose 10 - 30 pounds in 30 days and this body detoxification colon liver cleanse weight loss program will teach you healthy habits for being able to live a lean healthy life. To keep off all the weight you lose you would need to continue living a lean life style. Personally I use this cleanse as a yearly cleanse to help clean out my digestive tract and keep me from gaining weight over the years. Most people put on a few pounds each year and die of health related issues from being overweight. Keeping your weight within the optimal weight range for good health will help you age gracefully and feel healthy and well throughout the years.

You can find a detailed description for calculating a healthy weight on the bodywork page of this website, just click here.

Throughout the process of your body detoxification colon liver cleanse weight loss program you will learn a new lifestyle for living a healthy lean life. People who have participated in this type of a cleanse not only lose weight and inches, they have also been known to give up addictions, decrease chronic pain, decrease prolactin levels, balance out ADD and ADHD, overcome chronic fatigue and reduce anxiety and depression.

No need to carry around that extra weight any longer. Within the next 30 days you could be 10 - 30 pounds lighter. Give your knees and vital organs a break and start losing weight today. Continue scrolling down this page to read or print the entire cleanse. A donation for the information you receive would be greatly appreciated. Thank you!

DONATE HERE:

Thank you for donating to help keep this web page active. Your donations are greatly appreciated.

Feel free to call me at (435) 755-3206 if you have any questions about the cleanse. As I am busy throughout the day with clients please leave a detailed message on my voice mail if you do not reach me in person and I will return your call as soon as I am able to do so. Thank you.

Personal Power Pillowcases---Chakra balancing color therapy while you sleep! click here for information on Color Therapy Personal Power Pillowcases

"You are what you eat." Author Unknown

Note: Everything in this world is a vibrating energy. Foods grown in sun and eaten fresh, especially when given the opportunity to vine ripen, give us the best quality of nutrition and vibrate at the most positive energy levels. Eating such foods and drinking lots of water helps keep our vibrational levels in a positive state so that we may enjoy better health.

A wonderful book that discusses this in depth is SUNFOOD DIET INFUSION - Transforming Health Through Raw Food Veganism by John McCabe SunFoodLiving.com

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Strength From Within Body, Mind and Soul Detoxification Colon Liver Cleanse by Beverly Dunford

Strength From Within Body Mind and Soul Detoxification Colon Liver Cleanse Workbook - an all natural holistic body detoxification colon liver cleanse weight loss program which could be used as an alternative cancer therapy program.

Copyright © 2007 - 2012 Beverly Dunford www.strengthfromwithin.biz Email: strengthfromwithin@yahoo.com Telephone: 1-435-755-3206

"Each patient carries his own Doctor inside of him. We are at our best when we give the Doctor who resides within each patient a chance to work." --- Albert Schweitzer M.D.

Dedication

To my beautiful daughter Michele who did this cleanse with me and after a week of eating green salads just couldn't stand the thought of eating green salad everyday for the rest of her cleanse so she found these wonderful raw food recipes on the internet so that she could have the mock tastes of some of the foods she loved. Michele got so excited about eating raw and had such amazing results with this 21 Day Cleanse that she stayed on it longer and she lost 72 pounds in 75 days. I love you so very much Michele, thanks for being you!

Visit Michele's Website at: www.SuperRawLife.com where you can sign up for her free eMagazine.

"The doctor of the future will give no medicine but will interest the patient in the care of the human frame, in diet and in the cause and prevention of disease." --- Albert Einstein


Strength From Within Body, Mind and Soul Detoxification Colon Liver Cleanse Explanation

The theory behind my body, mind and soul detoxification cleanse is to give the body a period of time once a year without purposely putting more toxins in it so that the body can expel the toxins that it is already dealing with which may be causing havoc with our health. There is an interesting You Tube video of a report NBC Nightly News did on Body Pollution, Chemical Toxicity which you can view at: http://www.youtube.com/watch?v=0JZPNmkV3zE

Toxins are everywhere from the air we breathe, the pesticides used on the foods we consume, the toxins in the air and personal grooming products we use, even our thoughts can be toxic when we create stress for ourselves, as stress increases cortisol production in levels which can be toxic to us.

The reason I have this body, mind and soul detoxification colon liver cleanse outlined to be a 30 day cleanse is because it takes that long for the body to get used to a new routine and turn it into a new habit pattern. You will benefit from this cleanse whether you do it for one day, one week or one month so don't let time be an issue. Do what you can and your body, mind and soul will benefit.

Since April of 2000 this cleanse has been developing in my head and in 2007 I began putting it to paper and revising it as I would learn new things. This is a holistic cleanse that encompasses all aspects of our lives. It helps cleanse you from the inside out and deals with all the different aspects of life incorporating our physical body, our emotional body, our intellectual body and our spiritual body. When you follow the outline as I have written it you will lose at least a pound a day. It is fine to choose not to do certain things; you will still have results and lose weight even if all you do is eat raw.

If you do not want to lose weight while cleansing then you will need to make count calories and make sure you eat enough calories to keep your weight up. Keep in mind most people have anywhere between 5 - 15 pounds of fecal mater stuck in their intestinal tract and eating raw and getting all those live enzymes in your system is going to clean out all that old dried up fecal matter that is weighting you down and making you sick and tired so even if you don't think you have weight to lose you most likely do and you will poop it out.

My personal life style habits, which I am sharing with you in this body, mind and soul detoxification colon liver cleanse have allowed me to maintain the weight of around 145 for most of my life and I am 5'7" tall so that is a fairly decent healthy weight for me. When I abstain for the most part from eating processed sugar and white flour I drop down to between 135 - 140. Remember an active person who has more muscle weight will look thinner even though they weigh more than you would imagine them weighing. I do this cleanse to clean me out from the inside out, not to lose weight. Losing weight is a natural side affect of this cleanse.

Personally when I do a body, mind and soul detoxification colon liver cleanse I lose between 10 - 15 pounds by the end 21 days. Of course going back to my old way of eating puts some of the pounds back on.


Strength From Within Mind, Body and Soul Detoxification Cleanse Guidelines

The idea of this cleanse is to clear out as many toxins from your body as possible. You must not be adding more toxins into your blood stream by putting toxic chemicals on your body. To accomplish this follow these guidelines:

Do not use any products on your body other than all natural pure essential oils as perfumes and all natural goat milk soap for face and body washing and shampooing your hair. Use extra virgin olive oil or coconut oil for any skin moistening needs; I put it on my face and body daily instead of lotions and face creams.

To wash a batch of laundry, pour in 1/3 cup baking soda and 1 cup white vinegar into your water. Do not use bounce sheets or fabric softener of any kind. If you desire a fresh scent put some freshly squeezed lemon juice on a cloth with your clothes to be washed and/or dried.

For any dishwashing and house cleaning needs, use the baking soda vinegar mixture and wear protective gloves to keep hands from chapping. When left to soak for a few minutes this makes a great cleaning agent that is not toxic to touch or smell. You could also add lemon juice if you desire to do so.

Stay away from hair dyes, painting or varnishing surfaces and other projects that would cause you to inhale toxic chemical smells or get toxins on your skin. If you must inhale toxic chemicals, wear a protective mask that shields you from inhaling the toxic smells and wear protective gloves on your hands as you work.

Do not use deodorant of any kind. Patchouli, sandalwood, jasmine, and frankincense 100% natural essential oils combined together as a mix make a nice smelling aroma that you can dab under your arm pits. Or you can choose a 100% natural oil that you like the smell of and use that. Wash your armpits several times throughout the day to keep odor away. I carry a bar of natural goat milk soap and a wash cloth in a baggie in my purse when I am cleansing so that I can wash at any point the need may arise.

Brush your teeth with a mixture of 50 part Redman mineral sea salt and 50 parts baking soda. You may prefer more soda than salt so just adjust it to your own personal liking. Keep this mixture in a small glass jar which you can pour out of easily. Each time I go to brush my teeth I pour out a little in the palm of my freshly washed hand and then dab my just rinsed off tooth brush into it.

You can whiten your teeth by making a mixture of baking soda and fresh squeezed lemon juice using equal proportions of both. Make it into a paste then with a piece of cotton, rub it all over your teeth. Let it sit for a few minutes and then brush it off with a soft bristle toothbrush.

Eat only fresh raw foods. This will give your body good living enzymes to help clean out the toxins in your digestive track. Raw is considered anything raw or warmed to a soft state in a dehydrator at a temperature no hotter than 115 degrees so that it does not kill the living enzymes in the food.

Going without processed sugar and flour for 21 days gives the body time see how wonderful it feels to be properly nourished. At the end of the 21 days you will have less desire to eat processed sugars, white flour and etc. because you will like how it feels not to be weighted down with those types of substances plugging you up. By the end of the 21 Day Strength From Within Cleanse your skin takes on a healthy glow and others notice and begin commenting on how great you look. We all love positive praise!

Wash all your fruits and vegetables just before eating them as they save best in the fridge if they have not been washed yet. When washing them scrub them with your hands while letting fresh running water pour over them as you are scrubbing them off, then dry them off with a clean dish cloth.

Once your fruits and vegetables have been washed real well under cool running water you may want to soak them in cold water with hydrogen peroxide added to it for 20 minutes if they are not organic. After soaking them in peroxide, rinse them off under cool running water to rinse off the peroxide. Personally I do not use all organic foods nor do I soak them in peroxide unless I get a strong impression to do so. Follow your inner knowingness and listen to the doctor within as to what is the best thing for you to do. Once fruits and vegetables have been washed, store them inside of glass bottles with lids on them in the fridge and they will save best. For eating fresh apples with the skin on I do buy organic due to all the pesticides because the skin is where most the nutrition is. If you don't buy organic apples then I recommend you peel them before eating them.

Eat fresh raw fruits until noon. As fruit digests quickly this aids in the longer cycle of helping to clear out the digestive track for proper elimination. As it takes 20 minutes for most fruits to get out of the digestion system, wait at least 20 minutes after the last piece of fruit you ate before you start eating fresh raw vegetables and raw nuts. Eat your avocados and nuts at separate times to space apart the amount of good fats that you are eating so that your body doesn't have to work at digesting so much fat all at once.

If you get hungry after 7:00 PM eat fresh fruits again however wait at least two hours after the last serving of vegetables or nuts that you ate before eating fruit again. This will help with proper food combining so that you don't get excessive stomach gas from combining fruit with vegetables. You will still get gas and that is why it is best to eat fruit first thing in the morning on an empty stomach. Fruit digests quickly and that is why you only have to wait 20 minutes after eating fruit to eat nuts or vegetables. Nuts and vegetables can take up to eight hours to process in the digestive track. Meat can be in the digestive track for up to 24 hours so that is why we do not eat meats while on this cleanse.


Strength From Within Mind, Body and Soul Detoxification Colon Liver Cleanse Instructions

Start day one of your cleanse out by having someone take before pictures of you in a something that you feel comfortable having your pictures taken in. A two piece swimming suit would show you the most visual results. Take front, back and side view shots. Take these before pictures first thing in the morning on day one. Get a starting point weight and measurements. Weigh yourself in the nude everyday and if possible at the same time of the day each day. First thing in the morning works best for me. Your weight will fluctuate throughout the day depending on your activity level, what you are eating and drinking, how much sleep you had the night before etc., so weighing approximately the same time each day is important so that you can get the most accurate assessment of your daily progress.

A women's weight tends to fluctuate with her monthly cycle so take that into consideration also. It is not uncommon for me to fluctuate 7 pounds with my cycle. It will take one complete cycle to find your true results so weigh everyday for 31 days to see how your weight fluctuates. It would be good to have a before account of what your weight does with your cycle so if you want to weigh first thing in the morning every day for 31 days charting your weight on a calendar, then when you begin your cleanse you will have a more accurate knowledge of how much your weight fluctuates with your cycle.

Take your body measurements on days 1, 5, 10, 15, 20, 25 and 30 and also take pictures again on each of these days. Take pictures of yourself in the same clothing each time unless it gets too big and won't fit anymore then dress in something smaller that fits you better yet resembles very much the outfit you wore on day one. Having the visual validation of how well you are doing is great encouragement to keep on with your cleanse. You will find it amazing what a difference 10 pounds can make on a body as to the way it is viewed visually. Chart everything on your worksheet pages.

Each day eat a nice colorful variety of fresh fruits, fresh vegetables including lots of fresh green salads with dark leafy greens like spinach, kale and colorful vegetables like red, yellow, and orange peppers, red cabbage, carrots, etc. and raw nuts, especially, walnut, almond, and Brazil nuts. Eat all the fresh fruit you want up until noon and then the rest of the day eat all the fresh vegetables you want and raw nuts in moderation until 7:00 PM. In the evening after 7:00 PM go back to just fresh fruit for the rest of the night. It is best to try not to eat after 7:00 PM however if you find yourself hungry eat fresh fruit to curb the hunger so that you can sleep well.

If loosing weight is the main focus of your 21 Day Strength From Within Cleanse then each day of the cleanse your main goal needs to be to get the maximum amount of nutrition possible for the minimum amount of calories without leaving you feeling hungry or deprived of food. If you want to lose weight you must consume fewer calories than you burn. Most people need 2,000 calories a day to maintain what the body burns so you must eat less than your body burns each day to lose weight. Here is an on line calorie counter that works well for charting your calories. On Line Calorie Counter at www.thecaloriecounter.com

Prepare your food with love and kindness and if someone else prepares the food for you, make sure you bless it before eating it by giving verbal or silent thanks in your heart to all the souls of creation involved in bringing it to you. Here is a sample blessing that you could use: Bless the souls and all of creation involved in bringing this food and drink here before me. May its energy be transformed to sustain me on all levels that I may use it for the highest purpose and the highest good of all. For this I give thanks and know that it is so. Amen.

Make this type of a salad dressing for your salad. Use 8 oz. of extra virgin olive oil and mix in 1 tsp. natural mineral sea salt, fresh ground black pepper to taste, a dash of Cheyenne pepper, 1 tsp. garlic powder ½ tsp onion powder and 1 tsp. of Italian seasoning. Shake well before drizzling over your salad. There is also a great tasting Catalina salad dressing recipe in your recipe section on page 175 which you can use. Or squeeze a fresh lemon and put the juice on your salad to add flavor.

Drink at least one half ounce of water for every pound that you weigh each day. For example if you weigh 180 pounds, drink at least 60 ounces of water per day. IF you are thirsty you are already in a late stage of dehydration. Everyday we need to drink enough water to keep us from feeling thirsty. When the body is dehydrated it cannot function properly and organs begin to shut down. Drink only water or an herb tea without any sweeteners, honey, milk, cream etc during your 21 day cleanse. In the summertime when you are active and sweating a lot you may want to increase this to 1 oz. of water for every pound of bodyweight.

Stretch your body each morning first thing after awakening for at least 15 minutes. I do this laying in my bed or on the floor. Look up some good Yoga stretches you could do that would help specific areas your body needs help with or watch a cat and mimic their stretches.

We need to keep our colon cleaned out by eating lots of fresh raw fruits, vegetables, nuts, seeds etc. and drinking lots of water. Unless you are having 2 - 3 bowel movements a day, you aren't getting all the old toxins moved out of your intestines very well and they will eventually get so toxic that they will make you sick. Food in, food out is the pattern for good health. Taking a Tablespoon of extra virgin olive oil, or omega 3 oils each day will help keep things lubricated and moving as well. These oils are also good for giving our body rich nutrients they need which helps the brain be able to make the proper connections it needs to do to keep us functioning optimally.

Massaging your stomach on a daily basis can help move toxins out of your colon. This can be done my massaging with your fingers in little circles going from right to left and making an upside down U across your stomach by starting on the lower right hand section down by your pubic bone then going in an upward motion towards your head, turning and going across your stomach just under your rib cage then going downward on your left side following the pattern of elimination. This is easy to do as you lay in bed in the morning or as you get ready to fall asleep in the evening.

Every morning look in the mirror and tell yourself you love yourself and forgive yourself for anything you may be beating yourself up over. Look in the mirror and look into your right eye for one minute repeating positive affirmations such as: I like myself, I feel good, I feel great, I am loveable, I am worthy, I am abundance or the affirmations for keeping muscles strong or whatever you want to make your reality. Say it with real meaning, feeling it deep in your soul. Repeat this process looking into your left eye. Then look at yourself face to face in the mirror and for one minute tell yourself: Life is good, life is great, I feel good, I feel great, I totally love and accept myself just as I am. Even if this is the only part of the cleanse that you do everyday, it will dramatically change how you perceive life and will allow more abundant health into your life.

Watch a You Tube video on Emotional Freedom Technique or visit the offical Emotional Freedom Technique website and practice it so that whenever you are feeling an emotion that is causing you stress and making you want to turn to food for comfort or holding you back in anyway immediately begin tapping it out.

Throughout the day keep your actions and thoughts positive. Make 3 x 5 cards with positive affirmations that pertain to your certain circumstance on them then repeat them to yourself several times throughout the day. Give positive self body talk in I am statements. Stay away from negative TV shows, newspapers, books, videos, movies, people etc. If it makes you feel stressed out or negative in anyway to view it or read it then it is not serving your higher good to participate in it. Keep all your activities positive and uplifting. If you feel yourself getting negative or thinking something negative say to yourself out loud: STOP THOUGHT! Then replace the negative thought with: I totally love and accept myself just as I am. I am worthy, I am loveable, I am beautiful. Remember what we focus on expands. Toxic thoughts can ruin your health so keep your thoughts positive!

Get out in the sunshine and walk for 20 - 30 minutes a day. This may be broken up into three ten minute segments or two fifteen minute segments if you would prefer. Smile at yourself and all others you see or pass. Laugh out loud and laugh at yourself; life is too hard when we take it too serious. Being in the sunshine for 20 minutes a day gives us the Vitamin D we need which is important for our bodies to be able to absorb calcium. To keep your bones healthy get plenty of calcium and Vitamin D.

Give yourself a 30 minute session of Ho'oponopono clearing bodywork each day by laying flat on your back on your bed. Put a pillow under your head and under your knees to keep your spine in proper alignment for the most comfort. Lay with your arms extended out to each side of you so they are reaching out towards the sides of the bed. Have your left hand with the palm facing heavenward to receive Divine loving energy and have the palm of your right hand facing down on the bed to send your negative energy to the earth to be transmuted for good as needed for the highest divine good of all. As you lay there, repeat these words either in your mind or out loud: I love you; I'm sorry; please forgive me; and thank you. You could also substitute a bodywork session such as a Swedish massage, reflexology, foot zoning, cranial sacral, Shiatsu, Reiki, acupressure, Touch For Health, etc. in place of the Ho'oponopono clearing bodywork some of days if you have the means to do so or know someone who would do this for you.

Meditate at least 30 minutes a day, either all at once or 15 minutes in the morning and 15 minutes in the evening. During your meditation be present in each moment and let your mind be at peace. You may want to have a pencil and notepad nearby so that when thoughts come into your mind you can write them down so that you don't have to worry about focusing on remembering them. IF you find yourself getting distracted during meditation, focus on your breathing and breathe in deeply and slowly for four counts then exhale out deeply and slowly for eight counts so that you get old oxygen out of the bottom of your lungs and then refill them with fresh new oxygen. This may even make your toes tingle from all the fresh new oxygen. Breathing like this as you lay in bed at night is a good way to take your mind off the worries of the day and let your mind relax so that you can fall to sleep easier. People lose weight just from proper deep breathing as deep breathing helps re-oxygenate the blood supply so that it can carry the oxygen and nutrients to all the systems and cells of the body so they can function at optimal levels for good health.

Journal out your personal life story and tell all your feelings about what ever comes to your mind. Each day write at least 4 pages or two type written pages and tell your complete life story. Tell all about your childhood, your family, your accidents, your illnesses, your feelings, your loves, your joys, your sorrows and etc. Write everything out that comes to your mind and all that you are feeling inside of you that day. Make this journaling time a very personal life history. Shred it afterwards if you don't want it found by others to read or share it with your family and friends as a way for them to get to know you better. Just the act of writing it down helps get it out of your system and heals you from the inside out.

Everyday spend at least one minute expressing gratitude for all that you enjoy and have and forgiving all that have wronged you. Is there someone that did something for you that you appreciate? If so, give them a quick phone call and let them know, or email them a short thank you note. Even if all you do is repeat out loud the words: thank you, over and over and over, that would be sufficient.

Pour at least 2 tablespoons of Redmond's RealSalt Sea Salt with 50 trace minerals in it in a bathtub of 104 degree water and soak in 104 degree temperature of water if you can for up to 20 minutes every day. This is a good aerobic activity for your heart as it has to work hard to keep the body cooled to 98.6 degrees. If soaking in a tub of hot water is not for you, then put the mineral salt in a square like tub of water that your feet comfortably fit in and soak your feet for at least 15 minutes a day. Or if you live near a natural mineral hot spring and can go soak in it do that instead on the days that you can.

Have at least an 8 hour block of time each evening; 10 hours would be ideal, during the evening, night time and early morning where you do not eat anything so that you allow the elimination cycle to complete without having to go back into the digestive mode. Drinking water during this time is fine. If you go to bed by 10:00 or 11:00 it is much easier to keep from late night snacking.

It is important to get a good nights rest or at least have the body in a horizontal position for 6.5 - 7.5 hours a night so that the body can rest from being in an upright position for so long during the day. It is during sleep time that our bodies heal themselves and we need proper rest for good skin elasticity.

If you get back pain from laying down sleeping at night you may want to use an extra pillow under your knees when lying on your back or between your knees and arms when lying on your side to help properly align your spine. When sleeping at night I have four pillows in bed with me; one I put under my head only, not under my shoulders; the second one is under my knees and then I have the third and fourth pillows to each side of me. When I roll to my side in the night I put one pillow between my knees and hug one with my arms so that my spine stays properly aligned. Positioning the pillows this way has helped me so that I do not wake up in the morning with back pain and I get better rest during the night.

Incorporate color therapy into your daily routine by wearing a different color each day or by sleeping on a different color of pillowcase each night. Or as one client suggested, you could wrap a colored scarf around your pillowcase to add a different color each night. Write power words on your pillowcase or on a piece of paper and then put it under your pillow at night. For more ideas on how to make your own set of Personal Power Pillowcases view my webpage: http://www.strengthfromwithin.biz/personalpowerpillowcases.html


Strength From Within Mind, Body and Soul Detoxification Colon Liver Cleanse Needed Items

You may eat whatever fresh raw fruits, vegetables and raw nuts and seeds (which may be sprouted) that you choose however I highly recommend that you incorporate these suggested items into your daily menu:

Vitamin C drink: Fresh squeezed juice from: 1 grapefruit, 1 lemon, 1 lime. Pour this mixture into a blender with 1 cup of fresh berries, cherries, or fruit of some sort. Blend well and drink while fresh. The nutrition value of this drink starts to diminish after the fruit has been cut and your drink has the most live enzymes and nutrition value within the first 30 minutes of it being cut open. Every day drink your Vitamin C drink in the morning before eating anything else.

Vitamin C helps with skin elasticity and you need to get lots of natural vitamin C so that as you lose weight your skin has good elasticity to shrink without leaving you sagging. Stretch marks from having children or gaining excessive weight will cause you to have loose skin from the stretch marks which may need a tummy tuck or a surgical procedure to repair however the skin that is shrinking as you lose weight with this cleanse will be more elastic and won't sag as much if you drink this drink every morning.

Also eat daily:

One fresh banana every day for potassium.

3 avocados a day - 1 in the morning, 1 around noon and the other around 5pm. IF you do not like avocados then you may substitute one tablespoon of extra virgin olive oil for each avocado you do not eat.

One fresh tomato every day.
At least ½ cup of a mix of some or all of the nuts and seeds listed on the next page and a cup of sprouted Pro-Vita-Mix.

Part of a fresh purple onion every day eaten with fresh spinach, kale or dark greens of some sort along with fresh orange bell peppers, fresh tomatoes etc. makes a great tasting salad.

A colorful variety of fruits and veggies.

Extra Virgin Olive Oil which can be used as a salad dressing seasoned with Italian herbs and fresh lemon. Extra virgin olive oil makes a good body moisturizer / lotion after bathing. Extra virgin coconut oil also works as a good body moisturizer / lotion if you prefer to use that instead. There is a Catalina dressing recipe in the section of raw recipes that is excellent and you may use that too.

Nuts and seeds that have a good percentage of protein. Those with the most are at the top of the list. I like to make a trail mix combination of these nuts to snack on throughout the afternoon. Keep some with you at all times in the car or at work so that is you get hungry you have a quick snack.

Raw Hemp seeds
Raw Pine nuts
Raw Pumpkin seeds
Raw Sunflower seeds
Raw Sesame Seeds
Raw Walnuts
Raw Almonds
Raw Brazil Nuts
Raw Pecans
Raw Cashews
Any other nuts you want

Kale is a green leafy vegetable that also has a good amount of protein. Check out your recipes for the Kale Chips. They are delicious and give you good salt when you use Redmond RealSalt all natural sea salt with 50+ trace minerals in it. Our bodies need salt, for we would die without it and this is a good healthy salt to use.

Dark leafy greens are so good to give us fresh chlorophyll. Add as much color to your diet as possible each day so that you are getting a rainbow full of colors like red, orange, yellow, green, blue and purple. Orange bell peppers and blueberries are great foods to implement into your daily menu.

Baking soda for drinking and for using to clean house, do laundry and brush your teeth. Some food co-op places sell 50 pound bags of sodium bicarbonate (baking soda) and for cleansing that would be a good economical way to purchase your baking soda. Also WinCo sells 4 pound boxes for a reasonable price if you don't want to purchase a 50 pound bag.

Gallon jugs of white vinegar for cleaning house and doing the laundry.

A note book to journal in.

Here are some places I recommend you purchase these items from:

Fresh fruits and vegetables: Bountiful Baskets Food Co-op: bountifulbaskets.org

You may want to eat some sprouted seeds every day. You could eat up to a cup a day to get the protein you need and may want to purchase two or three 3 lbs 8 oz (1.59kg) containers of Pro-Vita-Mix bio-natural-seeds for sprouting. This mix contains Organic - Adzuki Beans, Peas, Lentils, Mung Beans, Triticale, Wheat, Fenugreek: Life Sprouts, P. O. Box 150 Hyrum, UT 84319 Phone: 1-435-245-3891 lifesprouts.com

Eat at least one tablespoon of raw Cacao Nibs (raw chocolate) daily. They are a good source of Iron, Vitamin C, Magnesium, Dietary Fiber and protein. These taste best when the package is fresh so make sure you check the expiration date and get a package that is not going to expire for at least a year or two. You may want to purchase two or three 8 oz. bags of Organic Cacao Nibs - organic raw cacao beans (nibs) for the 21 days. The ones I like best are distributed by Sunfood, 1830 Gillespie Way, Suite 101, El Cajon, CA 92020 1-888-RAW-FOOD: sunfood.com

Three 26 oz. bags of Redmond RealSalt ancient all natural sea salt - unrefined sea salt which contains 50+ trace minerals, including iodine: 1-800-367-7258 realsalt.com You will be using this to soak in and for your table salt. Epson salt would work fine too however it doesn't give you the 50 trace minerals that the RealSalt or Himalayan crystal salt will.

Purchase one double roll dispenser of pH Hydrion papers to test the Ph level in your body. Disease can not live in an alkaline state so when we eat Raw Foods and stay away from processed foods we develop a more alkaline state for better health. Hydrion papers are made by Micro Essential Laboratory Inc., 4224 Avenue H, Brooklyn, New York 11210 U.S.A. You can purchase these Hydrion papers at: www.microessentiallab.com You may want to test yourself every day after you cleanse to see how the foods you are eating are affecting your pH levels so that you can monitor how you need to eat to stay alkaline. This is extremely important if you have a disease or health condition you want to get into remission or out of your body completely.

At least one 5 ML bottle of essential oil to dab some natural sent under your armpits: All natural essential oils: Quintessence Aromatics, Inc., 107 Main Street, P.O. Box 536, Marsing, ID 83639 Phone: 1-800-527-6467 Email: melissadickson6528@yahoo.com

Get some three ring binders to keep your papers organized in. You may want to put your recipes in a separate binder inside of sheet protectors and have another one with lined paper for your journaling

Use only all natural hand soaps and shampoos for bathing, hand washing and washing your hair. NO fragrances, pure oils are fine. Here is the source where I get my all natural goat milk soap which does not have to use glycerin or lye: Jewel Soap Shop located at 12270 N 5200 W, Garland, UT 84312 and the number to call and order is 1-435-257-1822. They have the best prices for the best quality of all natural soap.

Expose yourself to lots of color. Wear a different color each day utilizing these colors: red, orange, yellow, green, blue, indigo, violet and or sleep on chakra balancing color therapy Personal Power Pillowcases. Make yourself a set of PERSONAL POWER PILLOWCASES if you can and sleep on a different color each night, choosing which ever color you feel inspired to sleep on that day. Or put a colored scarf or piece of cloth around your pillowcase as you sleep with a piece of paper with power words on it just inside your pillowcase. You can view sample personal power pillowcases at: http://www.strengthfromwithin.biz/personalpowerpillowcases.html


Foods You May Eat On Your Strength From Within Mind, Body and Soul Detoxification Colon Liver Cleanse

Any raw fresh fruit that you desire to eat.

Any raw fresh vegetable that you desire to eat.

Any raw nut or seed that you desire to eat.

Any sprouted grains or beans that you desire to eat.

Natural herb teas without any additives or sweeteners steeped in a glass bottle in the sun.

Solarized drinking water - solar water.

Solarized Drinking Water by Beverly Dunford

Solarized drinking water is kitchen tap water that has been poured into a glass bottle, set on the counter overnight without a lid on it so that the chemicals in the public water system can dissipate out, then set in the sun during the day to be energized by the suns solar rays. This process makes the water taste more pleasant. When we drink solar water and hydrate our bodies with it we create a situation where our inner environment becomes more alkaline. Many people are filing their stomachs full of store bought beverages that have toxic chemicals and acidic sweeteners in them which not only fill their bodies full of toxins, they also fill our landfills full of empty toxic containers that contaminate our soils.

Some containers leach toxins into food especially when exposed to high temperatures like when you leave a plastic bottle or a can of liquid in the car on a hot summer day or heat it up in a microwave. No one knows for certain the complete history of how our food has been cared for during the process of producing it and getting it to the grocery store shelf. We've probably all heard the story of the thousands of American soldiers serving in Iraq who died of toxic chemical poisoning because of drinking soda pop that had been left sitting in the hot sun. When certain containers get hot they leach toxic chemicals into the food or beverage we are going to eat or drink. This is why it is not good to heat things up in plastic containers or cook in a pan that emits metal. Personally I store the food in my pantry and fridge in glass jars, and I cook my food on the stove or in my oven using glassware or a surgical quality stainless steel type of pan.

Using a glass bottle to make your solar water in is very important as you don't want toxic chemicals leaking through into your drinking water. Green or blue bottles are neutral colors so they are my personal preference. They also represent the colors of the heart and throat chakras. If I could find a non lead glass colored bottle in each of the colors of the chakras, I would drink solar water from each color just for the added benefit of how the different colors affect every system and cell of my body.

To make a solar water bottle find a glass bottle you like. An empty wine or juice bottle makes a great container for the solar water. Soak the bottle in a sink full of water over night to soak off the labels. With a scouring pad and some all natural goat milk soap scrub off the sticky glue that held the label on. If you don't have the cork or the lid the bottle came with, just fold up a paper napkin and stick it in the top of the bottle. Make sure the water level is low enough from the top so that the napkin isn't absorbing up the solar water. It is nice to have about 12 bottles soaking in the sun at a time so that you have plenty to drink and some to share. Once they have been in the sun for a day I leave them on my kitchen counter to drink from.

Disease thrives in an acidic state. Drinking alkaline solar water helps to keep our muscle tissues hydrated which is necessary for our vital organs to be able to function as they were intended to do so. It is good to consume at least one half your body weight in ounces of solar water each day, so if you weigh 140 pounds it is good to drink at least 70 ounces of water each day. If you are athletic and or sweating a lot, you may want to increase your water consumption to be one ounce of water per each pound of body weight. Therefore if you weigh 140 pounds you may want to consume 140 ounces of solar water per day. The earth, our body and our brain are all approximately 70% water. We may be able to live five weeks without eating food as long as we drink water; however we can only live 5 days without water and suffer grave consequences when we go without water for very long. Water is vital to our existence and most people are dehydrated to some degree most of the time. If you are thirsty you are already slightly dehydrated.

Drinking a big glass of solar water whenever you feel hungry and before a meal or snack fills the stomach briefly and makes you feel fuller and stop eating sooner. The water in your system briefly increases metabolism as the body then has to work to process it. Breaking down body fat during weight loss produces wastes that must be eliminated through the kidneys. Drinking enough water is important to keep the kidneys functioning to remove these wastes. I recommend that you drink 16 ounces of solar water each morning with a teaspoon of baking soda dissolved in it to help flush out your system and then wait one hour before eating.

It is very important that water taken in is in balance with body salt - electrolytes. Drinking too much water without taking in salt dilutes the salt in your blood tissues and presents the risk of hyponatremia, an electrolyte disturbance in which the sodium (salt) concentration in the serum is lower than normal which could cause heart attack and even death. This is why the consumption of a good healthy salt like RealSalt Mineral Sea Salt is so important to our well being and why drinking lots of solar water and using mineral salt is such an important part of my Strength From Within Mind, Body and Soul Detoxification Colon Liver Cleanse. Cleansing our bodies of the toxins that we consume from the air we breathe, things we ingest, and the chemicals we put on our bodies for personal grooming that are absorbed through our skin (the largest organ of the body), helps our bodies to be able to function at more optimal levels so that we may enjoy good health and vitality. I highly recommend that everyone do a natural body detoxifying cleanse at least once a year.


Thich Nhat Hanh's 10 Mindful Movements

Do four reps of each exercise every day. Years ago I purchased this as a VHS video at Sounds True. They have it for sale now on DVD at: http://www.soundstrue.com or see if you can find them on You Tube.

1. Arms straight up in front of you to the level of your shoulders. Breathe in as you raise your arms up and exhale out as you lower them back down to your thighs.

2. Bring your arms all the way up stretching upward to the sky and then lower them back down to your sides. Breathe in as you raise your arms up and exhale out as you lower them back down.

3. Raise your arms straight out to the side of you at shoulder height. Curl your arms in towards your shoulder as you breathe in and then put them back out as you exhale out.

4. Bring your arms together stretched out straight in front of you with your palms facing in towards each other. Start butterflying your arms upward and outward away from each other coming down around your legs and back to center in front. Reverse directions and go downwards circling back up and ending. Breathe in as you go up or down and exhale as you go back to center.

5. With legs slightly bent, bend forward from the waist and touch the ground with your hands dangling straight down in front of you, then bring your arms upward reaching clear up to the sky. Breathe in as you reach up to the sky and exhale out as you bend down to touch the floor.

6. Put your arms straight out to the sides of you to act as a balance beam. Rise up on your toes stretching up towards the sky with your body. Then bend your knees forwards and keep your back as straight as possible while squatting down as far as you can go. Lift your body back up to a standing rest. Breathe in as you rise up on your toes and exhale out as you squat down.

7. With your feet shoulders width apart, bending at your waist, go around your body with your head making a circle in a clockwise direction, when back to the front, reverse directions and go back the other way. Breathe in with the first half of the circle and exhale out with the second half of the circle.

8. With arms stretched out to your sides to act as a balance beam, lift one leg and bring your foot up to even with your other knee, extend your leg our straight in front of you then lift it back towards your knee and lower it back on the ground, change sides and do the same on the opposite leg. Breathe in as you raise your leg up and exhale out as you extend it out in front of you. Breathe in as your raise your leg up and exhale out as you put it back to the floor in resting position.

9. Standing straight feet flat on the floor, stretch your arms outwards from your sides acting as a balance beam. Bring your right leg and foot over to the outside of your left leg and foot. Raise your right foot up swinging your leg forward and out to draw an imaginary circle with your leg in front first then going behind you all the way to the outside of the left leg and foot. Then swing your right leg and foot out to the side and back in front around to the outside of your left foot then place it back to center. Switch feet and do the same movements with the opposite foot and leg. Breathe in as you make the first half circle and exhale out as you complete the second half of the circle.

10. Turning to the right side, bend your right knee forward over your toe while raising out your right arm up towards the sky as you bend forward with your body. Lower your arm and straighten your leg back to standing position. Breathe in as you raise your arm up and bend your knee forward and exhale out as you straighten your leg and lower your arm. After you complete your repetitions on the right side switch to the left side.


The Five Tibetan Rites

These exercises were taken from the book: Ancient Secret of the Fountain of Youth. If you Google search you can find articles showing the pictures of these exercises as well as other warm up exercises you can do along with them. or you can view them on a You Tube Video by searching The Five Tibetan Rites.

SPECIAL CAUTION: Spinning and stretching through the following exercises can aggravate certain health conditions such as any type of heart problem, multiple sclerosis, Parkinson's Disease, severe arthritis of the spine, uncontrolled high blood pressure, a hyperthyroid condition, or vertigo. Problems may also be caused if you are taking drugs that cause dizziness. Please consult your physician prior to beginning these exercises if you have any difficult health issues or if you have any other concerns.

Rite #1 Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase number of spins from 1 spin to 21 spins.

Breathing: Inhale and exhale deeply as you do the spins.

Rite #2 Lie flat on the floor, face up. Fully extend your arms along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always Keeping the knees straight. Allow the muscles to relax, and repeat.

Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.

Rite #3 Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again.

Breathing: Inhale as you arch the spine and exhale as you return to an erect position.

Rite #4 Sit down on the floor with your legs straight out in front of you and your feet about 12" apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Rest before repeating this Rite.

Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.

Rite #5 Lie down with your face down to the floor. You will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted "V". At the same time, bring the chin forward, tucking it against the chest.

Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.


Meridian Flows

Tracing the Meridians

First Circuit

Second Circuit

The Heart Meridian starts in the axilla and travels along the anterior ulnar arm through the palm to the radial side of the fifth finger nailbed. Moving the ulnar side of the fifth finger nailbed, the Small Intestine Meridian runs along the posterior ulnar arm up to the shoulder dipping into the scapula, coming up the neck to the base of the ear going in at the zygoma and ending anteriorly to the ear at the mandibular joint. The Urinary Bladder Meridian starts at the inner canthus of the eyes, going up through the forehead, down the back of the head and neck, traveling down through the erector spinae muscles to the center of the gluteal fold. Start back up medially to the scapula but lateral to the previous pathway, going down the back and the center of the posterior legs traveling laterally to the foot, and ending on the lateral side of the fifth toe nailbed. Starting at the ball of the foot, the Kidney Meridian comes to the medial side of the foot behind the medial malleolus, making a triangle before heading up the medial leg through the groin just lateral to the midline of the body through the sternum to the space below the clavicle.

Third Circuit

The Pericardium Meridian starts two tsun lateral to the nipple, goes up to the shoulder and then runs along the center of the anterior arm through the palm ending at the tip of the third finger. Start the Triple Warmer Meridian on the ulnar side of the ring finger nailbed and travel through the back of the hand along the center of the posterior arm up through the shoulder and neck. Trace behind the ear, ending laterally to the eyebrow. The Gallbladder Meridian starts laterally to the eye goes back to the ear, above and behind the ear, back up to one tsun superior to the center of the eyebrow, and long the back of the hear through the posterior lateral neck through the shoulder. Travel anteriorly at the ribs, posteriorly at the waist, down along the ASIS, and straight down the lateral leg (anterior to the lateral malleolus) to the lateral side of the fourth toe nailbed. The Liver Meridian starts laterally to the great toe nailbed and courses up the medial leg through the groin, going out laterally at the waist, and ending at the sixth intercostal space on the nipple line.

A good website to learn more about the meridians and a chart you can print out showing them can be found on this website: http://www.health-science-spirit.com/meridians.html Once you are in their site, keep scrolling down the page to see the meridian charts which show you where to follow. Print those pages off for an easy daily reference guide so that you can follow the meridian pathways each day with your fingertips to help keep the energy flowing to your vital organs. When there are blockages in the flow of energy, that is where people get sick and disease can set in.

Also the book ENERGY MEDICINE by Donna Eden is a great source for learning more about keeping the energy flowing in your body.


Positive Affirmations for Keeping Muscles Strong

I am a success.

I totally love and accept myself just as I am.

I welcome changes in my life which are nourishing and beneficial.

I relax, do my best and the world is beautiful.

I know who I am and I am filled with joy, gratitude, worth, and love.

I learn from all my experiences and find joy in living.

I am in charge of my own life.

I love to be alive and enjoy the exploration of life, learning from my mistakes I give my full spirit to life.

Supraspinatus / CENTRAL (brain - eye)
Negative thought: I am a failure
Feelings: overwhelmed
Positive affirmation: I am a success

Teres major - GOVERNING (spine, ears)
Negative thought: I am competitive
Feelings: Unsupportive, competitive, ignore, apathetic
Positive affirmation: I totally love and accept myself just as I am (support)

Pectoralis major clavicular / stomach - TRANSFORMATION (liver) (eyes, vision)
Feelings: I don't want to have things change or move to another place.
Negative thought: I want to stay the way I am
Positive affirmation: I welcome changes in my life which are nourishing and beneficial

Latissimus dorsi / spleen - REFLECTION (spleen)
Feelings: excessive worry, think or talk
Negative thought: It is necessary to worry to live - if I stop worrying I will die
Positive affirmation: I relax, do my best and the world is beautiful.

Subscapularis / heart - UNCONDITIONAL LOVE - (heart)
Feelings: joy / criticism, hate
Negative thought: I am a stranger to myself, I hate what I do - Low self-worth, anger, jealousy
Positive affirmation: I know who I am and I am filled with joy, gratitude, worth, and love.

Quadriceps / small intestine - INTERNALIZATION (Small Intestine)
Feelings: nourish, assimilate / starve
Negative thought: I block my learning experiences - Reject, forgetful, impulsive
Positive affirmation: I learn from all my experiences and find joy in living.

Peroneus / bladder - INNER DIRECTION (bladder)
Feelings: outer direction
Negative thought: I am controlled by people or forces stronger than myself - Need for approval and control
Positive affirmation: I am in charge of my own life.

Psoas / kidney - SPIRIT (kidney (eyes, vision)
Feelings: love / fear
Negative thought: I am afraid of being alive, of risks required to learn - I hold back my spirit (FEAR, PHOBIA, and PROCRASTINATION)
Positive affirmation: I love to be alive and enjoy the exploration of life, learning from my mistakes - I give my full spirit to life. (DECISIVE ACTIONS)


Personal Power Pillowcases
Learn more information and see pictures of sample Personal Power Pillowcases and instructions on how to make / sew your own at: http://www.strengthfromwithin.biz/personalpowerpillowcases.html

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Print off the information below so that you can use it to chart your daily progress.


Daily Routine and Progress Worksheet

Note: On days 1,5,10,15,20,25 and 30 take your measurements, BMI and new pictures so that you can see your progress.


"Action cures anxiety." --- Anonymous


Name: _____________________________________ Date: _______________________

Day of the week: _________________

Weight: _________ Time: ___________ What I was wearing: _____________________

Body Mass Index: __________ Time: _________

There is a BMI chart on my website.

Note: People who are above 24 and below 19 may have a harder time conceiving a child and will not enjoy as good of health as those who stay within the suggested guidelines for optimal health.

Measurements: Head ______ Neck______ Bust______ Waist______ Abdomen______ Hips______R Wrist______

L Wrist______ R Thigh______ L Thigh______ R Knee______ L Knee______ R Calf______ L Calf______

R Ankle______ L Ankle_____

Daily Routine - Write in the time you accomplish each task. When cleansing, it easiest to go to bed around 10:00 PM and get up around 5:00 AM so that you have a couple of early morning hours to do most of your daily routine. As we are all different you can mix this up and do it however it works best for you; this routine does not have to be followed in any set order.

Time you woke in the night________ Time you fell back a sleep_____________

Time you woke up this morning. __________ Total hours you slept during the night._______

Urine PH Test ________ Time: _________ Needs taken first thing in the morning when you've had at least 5 hours without urinating.

__________ First thing in the morning when you get out of bed to go to the bathroom you need to drink 16 oz. of water with 1 teaspoon of pure sodium bicarbonate (baking soda) to help flush out your system.

Drinking this will help flush lactic acid out of your body and improve your sports endurance as well. Adding ¼ teaspoon Redmond RealSalt mineral sea to the water also will give you some of the good salt that your body needs. This baking soda salt water should not be consumed within 30 minutes of eating any food, before or after drinking it to have the maximum benefit for your body.

__________ Drink at least 8 cups of water a day. 1 2 3 4 5 6 7 8 It is best to drink water ½ hour before your snacks and meals which will help you feel fuller and not want to eat so much and also it allows for the nutrients you do eat not to become so diluted by flushing them down with so much water. It takes approximately 45 minutes to get the water from your mouth to the toilet so it is best not to drink a lot of water just before going to bed if you don't want to be up in the night using the restroom. The 16 oz of baking soda salt water counts as 2 of these 8 you need to drink. Also, any tea you drink without any cream or sweeteners can count as part of these 8 glasses of water. It is very important that water taken in is in balance with body salt - electrolytes and the good salt provides this for you.

__________ Lay on your bed with your arms outstretched, right palm down and left palm up and close your eyes and repeat this Ho'oponopono mantra over and over and over for 30 minutes: I love you, I'm sorry, Please forgive me, Thank you. This is a bodywork clearing session you can give yourself or if you can also do EFT on yourself or receive at least 30 minutes of any bodywork modality such as cranial sacral, Reiki, acupressure, Swedish massage, Touch for Health, reflexology, Shiatsu, foot zoning etc. from someone else.

__________ AM Meditation 15 minutes

__________ AM Lymph pumps. To do this lay flat on your back and gently rub straight down your neck on each side in a long smooth stroke from the bottom groove behind your ear lobe down along each side of your neck to the front center of your chest where your clavicles begin, doing this four times. Then rub the groove just under your clavicle bone by your shoulder on both sides in circular motions going from right to left making four circles. Then with your legs stretched straight out in front of you, rotate your feet around in circles four times then bring your feet forward then backward four times.

__________ Stretching routine. Lay flat on your back and stretch out your arms and legs really good. Stretch like a cat does. Check out different Yoga poses and incorporate the ones that would benefit your body most stretching for about 15 minutes a day.

Color of pillowcase you slept on last night under your head. Make sure it is just under your head and not under your shoulders so as to position your spine in a way to help prevent back pain. _________________ Words on it: _____________________________________________________________________

Color of pillowcase on a fluffy pillow you slept with under your knees to support your spine and help keep it straight so as to prevent back pain__________________________

Words on it: _____________________________________________________________

Color of pillowcase on a fluffy pillow that you slept with to your right side to hug between your arms when you roll to your right side to help keep your spine straight so as to prevent back pain ________________

Words on it:__________________________________________________________________________________________________________________

Color of pillowcase on a fluffy pillow you slept with to your left side to hug between your arms when you roll to your left side to help keep your spine straight so as to prevent back pain ________________

Words on it:___________________________________________________________________________________________________________________ __________ Drink a fresh squeezed vitamin C drink one hour or later after your baking soda sea salt water. Use fresh squeezed juice from 1 grapefruit, 1 lemon and 1 lime blended in a blender with 1 cup of fresh or frozen berries. This drink is important to drink every morning so that you get a good dose of Vitamin C which helps with skin elasticity so that as your body is losing weight your skin stays as tight as possible. It is best to drink this as soon as it is made for once the fruit is cut open live enzymes start dying off and the drink will lose nutritional value with every passing minute.

__________ AM Bowel Movement

__________ From AM - Noon consume only fresh raw fruits. (To properly chew your food means it should be liquid before you swallow it, approximately 30 chews. When switching from fruits to vegetables you need to wait 20 minutes before changing courses to let the fruit get where it needs to be in the digestive system before switching to nuts or vegetables.) The best fruits to eat are dark red and purple berries such as blueberries, plums, black berries, cherries, strawberries, raspberries etc. Avocados and tomatoes are also excellent choices of fruit and can count as a fruit or a vegetable and be eaten any time of the day. If you desire a sweet treat, pears and pineapple work well as they are good anti-inflammatory foods and when properly vine ripened, taste very sweet. Bananas are a good source of potassium and also make a good treat. Bananas are great to eat if you are experiencing too soft of stools due to the change in diet as bananas help to firm things up.

__________ What you ate for Breakfast: ___________________________________

_______________________________________________________________________ ________________________________________________________________________

__________ Tap your thymus 37 times all in one setting by thudding with your fist or finger tips in the area of your center breast bone. This helps to jump start the endocrine system.

__________ Do the Five Rites Exercises

__________ Do the 10 Mindful Movements Exercises

__________ Do a Meridian Flow.

__________ 20 Minutes of walking; this may be divided into (2) 10 minute segments

Time you walked: Segment 1__________ Segment 2__________

__________ What you ate for AM Snack:_____________________________________ _______________________________________________________________________ ________________________________________________________________________

__________ Noon - 7:00 PM eat only fresh raw vegetables and raw nuts and seeds. Wait 20 minutes a fter the last piece of fruit eaten before starting on the vegetables, nuts, seeds or sprouted beans or seeds. The best greens to eat are the dark green, red and purple leafy vegetables, a rainbow of colorful vegetables, raw nuts and sprouted seeds. To properly chew your food means it should be practically liquid before you swallow it, approximately 30 chews.

__________ What you ate for Lunch:_________________________________________

_______________________________________________________________________ ________________________________________________________________________

__________ Afternoon Bowel Movement

__________ What you ate for Afternoon Snack:_________________________________ ___________________________________________________________________ _______________________________________________________________________

__________ What I ate for dinner:_________________________________________ _______________________________________________________________________ ________________________________________________________________________

__________ What I ate for PM Snack:_________________________________________ _______________________________________________________________________ ________________________________________________________________________

__________ Soak your feet in a tub of comfortably warm water with 2 Tablespoons of Redmond RealSalt Sea Salt which has over 50 trace minerals in it. Or soak in the bathtub with as much salt and you feel your body needs. If you have access to a natural hot mineral spring you could soak in that instead. IMPORTANT: Listen to your body and pour in how much salt you feel your body needs. If you feel dizzy, too hot or too lethargic or you just feel like you want to get out of the water, honor your body and get out when it says you have had enough.

__________ PM Bowel Movement

__________ PM Lymph pumps. To do this lay flat on your back and softly rub straight down your neck on each side in a long smooth stroke from behind your ear lobe in the bottom groove down each side of your neck to the front center where your clavicles begin, doing this four times. Then rub the groove just under your clavicle bone by your shoulder on both sides in circular motions going from right to left making four circles. Then with your legs stretched straight out in front of you, rotate your feet around in circles four times then bring your feet forward then backward four times.

__________ Do deep breathing (1 cycle = breath in 4 counts, hold your breath 4 counts, exhale 4 counts, hold your breath 4 counts) Do 5 - 10 cycles with your eyes shut and sitting in a chair with your feel flat on the floor and your hands resting on each knee with your palms up. Or just breathe out twice as many counts as you breathe in if you prefer.

__________ Write two pages in a journal or on the pages provided at the end of each day, I feel this is the most important step. In order to heal and transform your lifestyle you need to heal from the inside out. Taking a few minutes a day to write and express the thoughts and feeling in your body is imperative. Silence all that which is around you so you can go within. Write whatever comes to your mind.

__________ PM Meditation 15 minutes while laying upside down on an inversion bar, or with your head at least 16 inches lower than your feet. A slant board on a window sill padded with a blanket will work if you do not have access to an inversion bar or massage table with adjustable legs.

__________ Time you laid down to go to sleep

Notes: ____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

Hurray…you did it! Great job! Please email me any suggestions comments, or your success story and pictures and I will post them on my website if you would like me to. Thanks for participating. Welcome to the world of a thin and healthy lifestyle!

You will want to find a good raw food recipe book or go to SuperRawLife.com and download Michele's free magazines which are loaded with yummy raw food recipes. Raw food doesn't have to be boring!


Here are some raw food recipes for you try.

Spaghetti al Marinara

Serves 4

Ingredients:

3 Avocados, pitted
1 onion, diced
2 tomatoes, diced
2 sprigs fresh cilantro, finely chopped
Juice of 1 lime or lemon
1 gloves garlic
Cayenne pepper to taste
Sea salt to taste
1/2 cup coconut water or purified water (or more to get the right consistency)

Scoop the meat from the avocado skin. Cut the avocados into chunks, place in a large bowl, and mash with a spoon.

Gently stir in the onions, tomatoes and cilantro. Squeeze in the lime juice and stir in salt to taste. Add the water as desired. Mmmm!

Tip: this recipe is great with flax seed crackers, Ezenkiel bread or the rosemary crackers sold by Pure Food & Wine (by brand name one lucky duck, in health stores and whole foods). Also great dip for cruditee (carrots, celery, broccoli, bell peppers).


Flax Seed Pancakes and Fruit

Ingredients:

½ cup ground flax seed
2 fresh bananas

Blend together and make into little pancakes on a cookie sheet and dehydrate for 10 hours at 115 degrees.

Frosting: Ground up macadamia and frozen or fresh fruit in a blender. Pour over the pancake and cover with maple syrup. Garnish with fresh berries.


Fettuccine Alfredo

Servings: 3

For the Pasta:

Ingredients:

5-6 Long Straight Courgettes, sliced paper thin, lengthwise on mandolin then sliced again in 'linguini' width ribbons
1 Cup Young Coconut Meat, sliced into thin noodles
2 TB shallots, minced

For the White Truffle Alfredo:

2 Cups Cashews, soaked
¾ Cup Water
1/2 Cup Olive Oil
2 TB Quality White Truffle Oil
1 ½ TB Light White Miso
1 TB Nutritional Yeast
2 Cloves Garlic
½ T Sea Salt
Pinch of Fresh Nutmeg
¼ Tsp. White Pepper

*You can use an infused olive oil (basil and rosemary) in place of the white truffle oil.

Preparation:

In high speed blender, blend all ingredients until smooth; you may need to add more water depending on desired consistency. Toss with courgette noodles right before serving.


Catalina Dressing

Use as a dressing for your fresh green salads or it is also incredible as a ketchup or BQ sauce substitute or as a sauce for wraps or raw sushi rolls.

Ingredients:

½ cup sundried tomatoes, packed in oil
3½ tablespoon apple cider vinegar
½ cup olive oil
Small slice of onion
1 teaspoon paprika
1 teaspoon herb salt (or sea salt)
3 dates, soaked previously for a few minutes
1 tablespoon raw honey (or more depending how sweet you want it)
½ medium red pepper

Preparation:

Blend up. Adjust to taste the way you like it. Some people like it more vinegary, some sweeter, some spicier, so dabble as much as you like, but the above recipe is sweet and vinegary.

Note: You may need to add a little water or more oil depending if you're making a sauce or dressing. The oil tends to separate a bit, so give it a shake or stir before serving.


Spaghetti al Marinara
Serves 4
Ingredients:
Spaghetti:
3 yellow summer squash or zucchini
Marinara Sauce:
6 large tomatoes
5 sun dried tomatoes
2 garlic cloves
1/2 bunch fresh basil
2 tablespoons oregano
1 tablespoon freshly ground black pepper
1/4 cup onion, chopped
1/2 cup cold-pressed olive oil
1/4 cup lemon juice
4 dates, pitted
1 teaspoon Himalayan sea salt

Directions:

For the pasta: There are several ways to make pasta from a squash. One is using an ordinary (potato) peeler. Peel thin slices of the squash, then with a fork or knife, create thin strands of "pasta". Another one is using a fancy, but simple kitchen tool often used in the raw food kitchen and by chefs: a spiralizer. Cut the zucchini in about four pieces and by putting them in the mandolin, you can create beautiful thin angel hair pasta.

Put the pasta strands in a bowl and sprinkle with a mixture of olive oil and some salt. Set aside.

For the marinara sauce put all ingredients in a high speed blender and blend until creamy. Add purified water if you feel the consistency is too thick.

For serving: take off the excess oil of the pasta. Put the pasta on a plate and top with the sauce. You may add additional toppings such as slice olives, chopped tomatoes, onions or basil leafs.

Tip: This is one of the most flexible raw food recipes. You could serve this pasta with other sauces like a pesto or Alfredo sauce. Just replace the marinara sauce with a pesto sauce or Alfredo sauce.

This pasta tastes delicious with "meat balls" made from walnuts.

For creamier sauce, add a few almonds or some hemp seeds.

You can heat up the pasta up to about 118 degrees F if you feel like eating a warmer dish. You can do this by rinsing it with warm water or by leafing it a few minutes in the dehydrator at 50F or oven at 70F.

This is one of the best raw food recipes to make in case you also have to cook for not raw family members. You can make them ordinary - or better: whole wheat spelt - pasta and share the sauce and topping.

If you or your family members are used to processed ketchup or tomato sauces, you may not think this sauce is sweet and salt enough. (Heinz ketchup is 30% sugar). In this case you may want to add a few more dates or drops Stevia and some more salt until your taste buds are adjusted.


Spicy Fajita's

Serves 2 for dinner leaving leftovers for the next day

Ingredients:

2 green bell peppers, chopped in strips
2 red bell peppers, chopped in strips
3 cloves garlic, chopped
3/4 onion, chopped
Olive oil
Pinch of cayenne
5 tablespoons cumin
Green leaf lettuce, washed

Preparation:
Chop all veggies in strips and place in mixing bowl. Add olive oil in the amount w you like making sure you have enough to wet all the veggies. Add spices. Add more cayenne if you like it hot. Taste a sample before you put in dehydrator. After you mix everything together place in dehydrator for 2-3 hours to warm and they soften up too. Wash the lettuce and set it aside to dry for the wrap. When the veggies are softened place everything on the table and assemble them as you eat.


Amazing Fajita Filling

Roll this up in a large lettuce or cabbage leaf.

Servings: Serves 4-6

Ingredients:

1 Large Green Bell Pepper, Julienned
1 Medium Onion, Julienned
1 cup "Grilled Meat" from this site
3 tablespoon Olive Oil
2 tablespoon Taco Seasoning (combination of chili powder, cumin, oregano, salt)
¼ cup Fresh Orange Juice

Preparation:

Soak the sliced onions in filtered water for about 15 minutes. This step helps to remove the RAW onion flavor. Strain off the water, rinse the onions and then add the peppers and mushroom meat. Whisk together the OJ, oil, and taco seasoning. Stir well to cover everything in the oil. Place the fajita mix in the dehydrator at 115 for about 1.5 hours, or until everything softens up a little. It should eem like it was sautéed! So freaking yummy! Enjoy this with fresh salsa and guacamole on raw corn tortillas, lettuce or collards.


"Grilled Meat"

Servings:

This recipe makes a large bowl that appears to be about 2 pounds of grilled meat. Makes a grilled meat type flavor and texture and is very hearty and even chewy. Goes well with "Sweet Tangy Southern Barbeque Sauce" mushroom lemon dates sage thyme rosemary.

Ingredients:

5 pound Mushrooms, Large Cap, cheap, break off stems so caps will lay flat
¾ cup water, Blessed
2 tablespoon Olive Oil, Cold Pressed, Unfiltered
2 tablespoon Lemon Juice, from 1/2 to 1 lemon
3 Dates, remove stone
½ tablespoon sage, dried
½ tablespoon rosemary, dried
½ tablespoon thyme, dried
½ tablespoon Salt, Sea or Rock
1 teaspoon black pepper, ground

Preparation:

TIP: This is the steak or beef version, for chicken use 1/2 of the black pepper or one at all. Use mushrooms with caps that are about 2" wide. Break off the stems and crush the stems a little so they split. The stems have a string texture which will really fool you into thinking its meat. Break the caps into quarters, not too small. Use your hands.

Put all mushroom pieces in dehydrator and run until they are completely dry. They will be as light as paper and take about 24 hours or more to get dry. They take up 3 trays wet and 1 tray when dry. Put all the dried spices into your grinder and make a nice powder. Blend this powder with the water, oil, lemon juice and dates until totally liquid. This will be your marinade.

In a large bowl, toss the dried mushroom pieces in the marinade until they are completely covered with it. Let stand and toss again once an hour until no liquid left in bowl. (maybe 3 times) Resist the urge to dig in, let them stand for another hour or two. You can keep tossing them every so often if you want to play. They will turn dark brown and become pretty dry. Cut larger pieces into strips. Then they are done.

They will last for days, even a week, if you don't eat them. They are great in salads, sandwiches, pastas, or on pizzas etc.


Pad Thai

Servings: 2-3

Ingredients:

For Noodles:

2 medium zucchinis
1 carrot

Top with any veggies you have around such as:

2 pieces green onion
1/2 cup portabella mushrooms
1/2 cup cauliflower
1/2 cup mung bean sprouts

For Sauce:

2 tablespoons sesame tahini
1 tablespoon lime (or lemon, or vinegar)
2 tablespoons tamari (or soy sauce)
Garlic (to taste)
Ginger (to taste)

Preparation:
Use a spiralizer (or mandoline, or peeler) to create your noodles. Add in veggies of your choice then top with the sauce. It tastes even better after it sits to soak the flavors the next day.


Kale Chips

Ingredients:

1 bunch Kale
1 lemon
1 cup cashews
3 Tablespoons Nutritional Yeast (yellow flakes)
1 Teaspoon or to taste of Redmond Mineral Sea Salt
1 green pepper deseeded and blended well in the food processor.
Add blue solar water to get the consistency you desire.

Wash and tear the kale into bite size pieces, drain well and set aside in a large mixing bowl.

Blend the rest of the ingredients together then pour it over the kale like a salad dressing. Stir until well covered. Place pieces individually on racks and dehydrate until thin and crispy like a potato chip. To get them really dry takes approximately 8 hours. You may want to taste test them every hour after four hours of dehydrating to get them the consistency you like best.


Chocolate Mousse

Ingredients:

4 avocados
1 cup cocao powder
1 cup agave
2 tsp. sea salt

Blend all the ingredients together in a food processor and enjoy!


Rainbow Sorbet

Ingredients:

8-12 hours to freeze fruit; 20 minutes to prepare; 4-6 servings

4 frozen peeled kiwi
1 box frozen strawberries (tops cut off)
1 frozen pineapple (peeled, sliced)
6 frozen bananas
4-6 fresh mint leaves
3 fresh bananas

1. Freeze fruit 8-12 hours ahead of time.

2. In food processor with "S" blade: blend 2 frozen bananas, kiwis, mint and 1 fresh banana in food processor. This is the first layer. Put into a parfait glass, place in freezer.

3. Second layer: in food processor, blend 2 frozen bananas with frozen strawberries and one fresh banana. This is the second later, put on top of first layer, return glass to freezer.

4. Third Layer: in food processor, blend 2 bananas, frozen pineapple, and one fresh banana and put on top of second layer, garnish with fresh mint and serve immediately.
Notes:
You can just make one layer and eat that. Each layer can be eaten separately, on its own. Any fresh fruit can be used- keeping banana as the base.

Sorbet can be prepared with several machines. The Vitamix does fine. The champion and the Green Power can do this as well, using the solid 'blank'.


Cinnamon Walnut Caramels

Ingredients:
2 cups walnuts
1 cup honey
1/2 cup cinnamon
1 teaspoon vanilla

1. In a large bowl, mix honey, cinnamon, and vanilla into paste.

2. Stir in walnuts until thoroughly coated.

3. Form into small clusters.

4. Dehydrate for at least 24 hours.


Mini Carrot Cakes

Ingredients:

1 1/2 cups grated carrots, as much moisture squeezed out as possible
1/2 cup dates, pitted
2 Tbsp ground flax seeds
8 Tbsp dried shredded coconut
2 tsp vanilla
4 Tbsp agave nectar
4 Tbsp ground cashews or sunflower seeds
1/2 cups raisins
1/2 cup walnuts or pecans, coarsely chopped
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
1/2 tsp salt

In a food processor, puree the dates to a smooth paste (this works best with soft California dates, if you're using drier dates you might want to soak them for an hour first). Add all of the remaining ingredients except for the raisins and nuts. Process until combined.
Stir in the raisins and nuts by hand. Rub a muffin or friand tray with a little coconut oil. Evenly distribute the cake batter to make 12 muffins or little cakes. Alternatively, you can mould the cakes by hand on parchment paper. Dehydrate for 4 hours. Remove from tray, flip over, and dehydrate 2 more hours with the other side facing up. Delicious plain or topped with:

Orange Icing

Ingredients:

1 cup cashews, soaked 2-3 hours and drained
2 Tbsp agave nectar
2 Tbsp orange juice (from about 1/2 orange)
2 Tbsp coconut oil **(I have never used this as I never have it and it's totally ok!)
1 tsp orange zest
pinch of salt

Place all of the ingredients in a food processor and let it run until you achieve a smooth texture. Spread over carrot cake using a rubber spatula.