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in Just 21 Days!
2010 The Alkaline Research Group
Why The Alkaline Cleanse Was Developed
I started exhibiting signs of acidosis when I was in my mid-forties. However, at the
time, I had no idea what acidosis was. I knew that my health was starting to deteriorate
and I couldnt figure out why. How could I go from being in above average shape for
most of my life, to being 25 lbs. overweight, constantly fatigued, and sick so often? My
lifestyle hadnt changed, why was my health deteriorating? I blamed it on getting older.
I decided to go on a diet and I did lose 15 lbs. within a few months; however, I actually
felt more run down than ever. I had no concept of alkaline or acid foods, so I didnt
realize I was just eating less acidic food than I was before, and that I was not
addressing the real problem going on inside me.
As a business owner, I was dealing with a lot of stress in my life with employees and
demanding clients. People were constantly telling me that I was just having stress
related symptoms and that I needed to take more time off and relax. Although this is
generally good advice, it was just a temporary solution, as I needed to run a business
and I could not be away very long.
I started to develop more serious symptoms by the time I was 48. I was having constant
headaches, chronic diarrhea, chest pains, sinus problems, mucus in my lungs, bloating,
mood swings and my skin was dull and lifeless. My cholesterol levels were high and so
was my blood pressure. Even though I was getting 8 to 10 hours of sleep a night, I
never felt energetic. I went to the doctor several times over the years, but they could
not find any one thing to blame it on. I was actually working out quite regularly, so I
knew that lack of exercise was not an issue. Little did I know at the time, I was actually
over exercising, considering all the stress my body was already in.
Shortly after my fiftieth birthday, I was eating lunch (roast beef sandwich with mashed
potatoes and gravy, diet coke and dessert) when my vision started to go blurry and then
became wavy and everything looked distorted. Of course, I got scared! My heart started
racing, my stomach became bloated and I had pain shooting up my legs.
I rushed to my doctor and they immediately called an ambulance, thinking I was having
a heart attack. I was rushed to the hospital and they gave me nitro pills. After a few
minutes, my blood pressure came back down and I started to feel better. I was kept
overnight and then I was sent to a heart specialist for tests. I had dozens of tests done
and they all came back negative. My heart was strong and healthy.
It was determined that I had developed anxiety and that was what had caused my vision
problem. They prescribed me Xanax and told me to take three pills a day. I did that for
about a day and then I went off it. I was told they could be addictive and I didnt want
that to happen. About a month later I had another anxiety attack, so I started taking one
Xanax a day.
I have never been one to rely on prescription drugs and I was very uncomfortable having to
take this medication. I felt like I was just masking the symptoms and not addressing the
cause. I started researching the underlying causes of stress and anxiety.
Although most of what I learned was geared towards learning how to relax, I discovered
that diet played a large role in stress related anxiety. Caffeine, sugar, salt and high protein
foods were to be avoided when possible. Fruits and vegetables were helpful. I figured I
could not always control how much stress I was subject to, but I did have complete control
over what I ate.
I started eating more fruit and vegetables and less meat. I started to have a little more
energy and my anxiety attacks were less frequent but still occurring. I was still taking one
Xanax a day and I was fearful of giving it up for the fear of more frequent anxiety attacks.
It seemed like I was in a constant battle with anxiety. I had no control over it and attacks
would come out of nowhere and for no apparent reason. I have always been an extremely
independent and confident person but now I was questioning my own abilities to function
normally. My headaches were worse than ever and my optimistic outlook on life was
starting to slip away. I was no longer the person I had always perceived myself as being.
I was quickly reaching a point where I was either going to have to find a way to overcome
the anxiety or go on the full dosage of Xanax. I joined a self help stress forum on the
internet and tried everything I could find about beating it. After several months I had made
little progress, but I was still determined to stay off the full dosage of Xanax.
One night I was watching the movie Shallow Hal, with Gwyneth Paltrow and Jack Black,
and I saw Tony Robbins in the movie. I had never heard of him before so I looked him up
on the internet. Then it happened! I came across a youtube video of him talking about
Alkalizing and Energizing. It was fascinating! He was talking about the pH balance of our
body and how critical it is to our overall health.
I immediately started learning everything I could on the Alkaline/Acid balance. I learned
that the quickest way to get rid of the acid in our blood and tissues is to do an alkaline
cleanse. I had been eating highly acidic food my entire life; meat and potatoes for
breakfast, lunch and dinner. I decided I would try a cleanse. At that time, an Alkaline
cleanse consisted of drinking a wheatgrass supplement and eating nothing but green
vegetable soups for 10 to 30 days.
Although the wheatgrass tasted terrible and was very expensive and eating broccoli or
salad for breakfast was hard to do, I was determined to give it a try. I started seeing results
within the first week. My skin started to regain color and I had tons of energy. By the end
of the third week I had lost twelve pounds, my headaches were gone, my diarrhea went
away, my sinuses started to clear up and I no longer had mucus in my lungs. After 30 days I
was feeling great. I looked and felt like a new person. I had lost a total of 18 lbs., but most
importantly, I felt years younger. I was also much more relaxed, energetic and happy.
I went to my doctor for a check up shortly after the cleanse, and she was impressed. My
blood pressure and cholesterol levels were perfect. She said I looked fantastic and wanted
to know what I had done. When I told her, she was surprised. I told her I was going off the
Xanax since I was feeling so great. That was the last day I ever took a Xanax. I had a
couple of mild anxiety attacks the first six months after the cleanse and then they went
away completely. It has now been several years and I have never had another one. Also, I
have not suffered from headaches in years!
To me, the most amazing thing about my results was the fact that AFTER I completed my
cleanse, the economic slowdown forced me to close up my 20 year old business and shut
down my office. It was by far the most stressful time in my life and yet the anxiety did not
come back. My body was back in balance and was working like it should.
After the amazing results I had on the cleanse, I decided I wanted to make an alkaline diet
part of my daily lifestyle. When people asked me how I reversed my health issues, I would
tell them about the cleanse. They would get excited and say they wanted to try it. Then I
told them what they had to do and they would say there was no way they were going to eat
broccoli for breakfast and drink something that tasted like lawn clippings.
I decided there was a need for an Alkalizing cleanse that could be more mainstream. I
started working with nutritionists, scientists and University researchers to develop an
alkalizing cleanse that would be simple to do, taste good, have only the most powerful
alkalizing whole food nutrients available and solve the problem of what to eat for
breakfast.
After several years of trial and error, The Alkaline Cleanse was born. The turning point
came when we developed Opti-Blend Complete. An alkalizing breakfast meal replacer,
high in protein and fiber. Eating an alkalizing breakfast was now fast, easy and delicious. It
was a true breakthrough. pH Water Booster was designed to keep you hydrated and flush
out the excess waste toxins, while supplying you with the antioxidant power of Green Tea
and Revesterol. I chose it in a liquid concentrated form so it would be easy to take
anywhere and would be simple to use. Finally, Evening Greens was designed to keep you
hydrated and alkalized all night with over 70 different fruits, vegetables and vitamin super
foods. All of these amazing supplements taste great, are specifically designed to work
together and are made from the highest quality Super foods.
The Alkaline Cleanse can change your life. It will give you control over your health. As I
said earlier, the only thing in life we really have control over, is what we put in our mouths.
To your success,
Alexander Landi and
The Alkaline Research Group
6477 Hwy. 93S #142
Whitefish, MT 59937
email: alex@thealkalineresearchgroup.com
Preparing For Your Cleanse
Before you start your cleanse, there are a few things I would like to go over with you:
1. If you are a serious coffee drinker, do not try to give up coffee cold turkey, it will not work.
Here is what I want you to do;
a. Start drinking decaffeinated coffee a few days before you start your cleanse. For most
people, drinking coffee is as much psychological as it is physical. It is part of your
morning routine and drinking decaffeinated will eliminate most of the harmful caffeine,
and your mind will be fooled by the coffee taste.
b. Get yourself down to one cup a day as soon as you can. Also, we are trying to break a
routine, so have your coffee at a different time each morning.
c. Your cleanse includes extra pH Water Booster. Add a dropper full to a cup of hot
water. It makes a delicious hot drink. You will get the same amount of energy as from
your cup of coffee but you will feel much better.
2. If you have a tobacco addiction, you are not going to get the full benefit from this cleanse.
However, you should still do it. Heres why; many people who smoke will still experience
enough positive benefits, weight loss, increased energy, etc, that come from this cleanse that
they will be motivated to finally quit smoking. This cleanse has the power to change lives!
3. If you have a serious sweet tooth, start cutting back on desserts and the sweet stuff a few
days before you start your cleanse. After just a short time on this cleanse most people find that
their sugar cravings subside.
4. Read through the Alkaline food list and stock up on the foods that you enjoy the most. I
realize that most people do not crave alkaline food, but I am sure there are enough items on
the list to satisfy anyone. Some people go their entire lives without eating an avocado or
asparagus, etc, and are amazed at how good they taste when they finally eat them. Keep an
open mind. Stick to the basics for the first week.
This was my daily routine for the first week when I did this cleanse;
first thing, after waking up, I drank one serving of Opti-Blend Complete;
followed by 30 minutes of walking and deep breathing;
a handful of raw almonds mid-morning;
about an hour before lunch I had my mid-morning drink of pH Water Booster;
a big salad for lunch with lots of tomatoes, avocados and cucumbers
an avocado for a mid day snack;
about an hour before dinner, I had my afternoon drink of pH Water Booster;
dinner of a salad, followed by asparagus and chicken breast cooked in a frying
pan with a little olive oil;
a whole grapefruit for an evening snack;
20 to 30 minutes of walking or bicycling or a relaxing hot bath;
evening drink of Evening Greens about two hours before bed.
As you can see, I kept it very basic. It was very easy for me to do and I had fantastic results.
So, go through the Alkaline food list, pick out foods you will enjoy and stock up on them. It is
best to look at this cleanse as one week at a time. You dont want to overwhelm yourself
before you even get started. As you start seeing and feeling the results of this cleanse, your
mindset towards alkaline foods will change and you will actually start preferring them over
the foods you have been eating.
5. Be sure to pick up some unrefined all natural sea salt. Sea salt is good for you and it will
help eliminate those urges for salty snacks, such as chips. You can use it on cucumbers,
tomatoes, asparagus, etc.
6. Get your head in the game! Although not everyone completes this cleanse, to date no one
has completed this cleanse and regretted it! The results are that amazing! People who
experience the best results from this cleanse, are the ones who have mentally prepared
themselves for the changes they were about to make. No one can make you do this, it is
entirely up to you. The supplements that you purchased from us were designed to give your
body the nutrients and alkalinity needed for quick, powerful results. However, it is still up to
you to add the proper whole foods required for this cleanse to work. Do not think you can
make extraordinary changes eating Big Macs and taking our supplements. It wont happen!
We have done our part in developing a superior product and getting it in your hands, but the
real power behind this cleanse will come from YOU! Twenty one days will go by very fast...
get your mindset where you need it to be and DO IT!
7. Many Health Food stores carry prepared healthy meals. If you are very busy and dont have
time to cook, you should look into this. Costco has a great selection of pre-cooked foods such
as veggie burgers and chicken burgers (Sabatinos Spinach Chicken Patties). I have tried
several of them and they are delicious. Although, they are somewhat processed foods and not
the ideal cleanse food, if you just dont have the time for cooking, they would make a suitable
alternative to skinless chicken breasts.
8. Pick up one or two good water bottles. Look at the chart below to determine how much
water you will need to add to each serving of supplement.
If you weigh:
150 lbs. or less. ..add approximately 18 oz. of water with each serving of supplement.
175 lbs. ..add approximately 22 oz. of water with each serving of supplement.
200 lbs. ..add approximately 25 oz. of water with each serving of supplement.
225 lbs. ..add approximately 25 oz. of water with each serving of supplement, plus one
serving of 12 oz. of plain water once a day.
250 lbs. ..add approximately 25 oz. of water with each serving of supplement, plus one
extra serving of 25 oz. of plain water once a day.
275 lbs. ..add approximately 25 oz. of water with each serving of supplement, plus two
extra serving of 18 oz. of plain water twice a day.
300 lbs.+ ..add approximately 25 oz. of water with each serving of supplement, plus two
extra serving of 25 oz. of plain water twice a day.
Get a water bottle that is bigger than the amount of water needed. That way there is room for
the supplement. A water bottle with a wide opening will work the best for the Opti-Blend
Complete and Evening Greens. You can have a separate water bottle to take with you during
the day for the pH Water Booster*, or you can just pick up bottled water during the day and
add Water Booster to it.
*pH Water Booster - you may have to prime the dropper a few times when you first open pH
Water Booster. If the dropper seems plugged up, remove the dropper from the bottle and run
the dropper under warm water while squeezing it and it should start working fine.
The Alkaline Cleanse
You are going to need your Alkaline Cleanse supplements. If you havent done so already you
can order them at www.thealkalineresearchgroup.com
1. When you open your eyes in the morning- GET UP. Dont lay around idle, this is the
start of the healthy new you. Remember, movement is critical to your health, so lets get
started.
2. Head in to the kitchen and get your Morning drink ready. Grab your water bottle and
add two scoops of Opti-Blend Complete, then add 18 to 25* oz. of moderately cold
water. Be sure to shake well and drink it all before eating anything else. Your body was
in a fast all night and is dehydrated, our alkaline drink is designed to give your body the
nutrients it needs for your cells to perform at their optimum level and flood your system
with alkalinity.
3. After you have finished drinking your morning alkaline drink, give yourself about
fifteen minutes of alone time (30 minutes or more would be better). This will give your
body a chance to absorb the nutrients of the Opti-Blend. Going for a quick walk would
be ideal. Remember to breathe deeply as you walk. Count to four as you inhale through
your nose, hold for a few seconds and exhale through your mouth as you count to four.
If you are unable to go for a walk, spend this time practicing your deep breathing. Find
a quiet place in your home where you can be alone and spend about 15 to 20 minutes
with your eyes closed, deep breathing and visualizing how you will look and feel when
you get done with this cleanse. Visualization is a very powerful tool.
4. Before lunch, grab your water bottle, pour in 18 to 25* oz. of water and add one
dropper full of pH Water Booster. Wait at least an hour after youve finished your
breakfast before you start drinking it. Drink this anytime in between, after breakfast and
lunch.
5. For lunch, have a salad and green soup or any combination on the Alkaline food list.
Keep your portion moderate. Eat slowly. You dont need to drink a lot of water with
your meal, it slows down your digestion and you are getting plenty of fluid already.
6. After lunch, grab your water bottle, pour in 18 to 25* oz. of water and add one dropper
full of pH Water Booster. Wait at least an hour after you finished your lunch before you
start drinking it. Drink this anytime between lunch and dinner. Keep hydrated.
7. For an afternoon snack, have a handful of raw almonds or some cucumbers. Keep it
simple. Remember, this cleanse is only 21 days. The simpler you can keep it the more
likely you are to stick with it.
8. For dinner, have a salad and any other combination on the alkaline food list. Eat in
moderation. You are not trying to starve yourself. However, you want to train yourself to
eat moderate portions.
9. Mix up another 18 to 25* oz. of water and add one scoop of Evening Greens. Drink this
between dinner and bedtime. Wait about an hour after dinner before you start drinking
the mix. Remember to practice your breathing. We want to get your oxygen level up and
your lymphatic system flowing.
You should drink about half your body weight of supplements/water in ounces a day. So if
you weigh 200 lbs., you will drink 100 oz. a day if you add 25 oz. of water with each
serving of supplement. If you weigh over 200 lbs. you will want to drink extra water. For
example, if you weigh 300 lbs. you will want to drink two extra 25 oz. servings of water
during the day in addition to the water you drank with the supplements. If you weigh 250
lbs., you would drink one extra 25 oz. of plain water. It is very important to drink your
Opti-Blend Complete on an empty stomach first thing in the morning after waking.
*How much water should you add to each serving of supplement?
If you weigh:
150 lbs. or less...add approximately 18 oz. of water with each serving of supplement.
175 lbs...add approximately 22 oz. of water with each serving of supplement.
200 lbs...add approximately 25 oz. of water with each serving of supplement.
225 lbs...add approximately 25 oz. of water with each serving of supplement, plus one
serving of 12 oz. of plain water once a day.
250 lbs...add approximately 25 oz. of water with each serving of supplement, plus one extra
serving of 25 oz. of plain water once a day.
275 lbs... add approximately 25 oz. of water with each serving of supplement, plus two
extra serving of 18 oz. of plain water twice a day.
300 lbs+...add approximately 25 oz. of water with each serving of supplement, plus two
extra serving of 25 oz. of plain water twice a day.
Fruits
Although most fruits are alkaline, sweet fruits contain natural sugars. Try to limit your
consumption of fruit to not more than 20% of your diet during the cleanse. Generally, the
sweeter the fruit, the more sugars they contain. If you are having major acidic symptoms, you
may want to avoid sweet fruit altogether during the cleanse.
Since fruits contain simple sugars, they digest very fast in your stomach. Instead of eating fruit
with your meal, you should eat fruit by themselves, 15 to 30 minutes before your meal.
Avocado and Grapefruit
For great results, eat one avocado and one grapefruit daily while on the cleanse.
Salads
Always keep a salad mixed up and ready to go in the refrigerator. Find a big tupperware bowl
or something similar and prepare enough for several days. The idea is to fill up on salad before
you have any meat. In a true cleanse, you would avoid all meats. The supplements we have
provided you are very high quality and powerful, so chicken breasts are allowed on this
cleanse. You can add chicken breasts to salads if you prefer also. Having some pre-cooked
chicken breast in the refrigerator may also make things easier.
A Few Things to be Aware of
1. You may experience mild headaches the first few days of the cleanse. This is nothing to
worry about. It is just a result of toxin's being expelled through your bloodstream. Only
about 10% of people experience even mild headaches. If you feel that you need to take an
aspirin, then you are detoxifying too rapidly. This will not harm you, however you should cut
your servings to half portions for a day or so to avoid the headaches.
2. Your urine may have a toxic smell to it. This is completely normal and is actually good
news. The cleanse is working as it should be.
3. You will probably notice that your bowel movements will have little or no odor after the first
week.
4. You will have much more energy after the second week and may want to start working out to
lose even more weight. This cleanse is about giving your body a break, so it is important for
you not to over stress your body by working out hard. If you are exercising and find yourself
out of breath and working up a sweat, you are working out to hard.
Fruits
Apple
Apricot
Avocado*
Banana
Berries
Cantaloupe
Cherries
Currants
Dates/Figs
Grapefruit*
Grapes
Honeydew Melon
Lemon*
Lime*
Nectarine
Orange
Peach
Pear
Pomegranates*
Tangerine
Tomato*
Watermelon
Other
Apple Cider
Banchi Tea
Bee Pollen
Dandelion Tea
Fresh Fruit Juice (unprocessed)
Green Tea*
Herbal Tea
Organic Unpasteurized Milk
Vegetable Juice
Sweeteners
Stevia
* The Healthiest
Oriental Vegetables
Daikon
Dandelion Root
Kombu
Maitake
Nori
Reishi
Sea Vegetables
Shitake
Umeboshi
Wakame
Protein
Almonds
Chestnuts
Chicken Breast (skinless)
Cottage Cheese (low fat)
Flax Seeds
Millet
Nuts
Pumpkin Seeds
Sprouted Seeds
Squash Seeds
Sunflower Seeds
Tempeh (fermented)
Tuna (fresh, not canned)
Whey Protein Powder
Yogurt (low fat)
Tofu (fermented)
Spices
All Herbs
Chili Pepper
Cinnamon
Curry
Ginger
Mustard
Sea Salt
Vegetables
Alfalfa
Asparagus
Barley Grass
Beets
Broccoli
Brussel Sprouts
Cabbage
Carrot
Cauliflower
Celery
Chard
Chlorella
Collard Greens
Cucumber
Dandelions
Duice
Eggplant
Fermented Vegetables
Garlic
Kale
Kohlrabi
Lettuce
Mushrooms
Mustard greens
Nightshade Vegetables
Onions
Parsnips
Peas
Peppers
Pumpkin
Rutabaga
Sea Vegetables
Spirulina
Sprouts*
Squashes
Watercress
Wheatgrass*
Wild Greens
ALKALIZING FOODS
Artichokes
Almond
Almond Butter
Asparagus*
Avocado*
Banana (unripe)
Basil
Bee Pollen
Bok Choy
Borage Oil
Broccoli
Celery
Cherry, Sour
Chives
Egg plant
Evening Primrose
Oil
Fennel Seeds
Flax Seed Oil
Ginseng
Grapefruit*
Capsicums
Caraway Seeds
Cauliflower
Green Beans
Green Cabbage
Horse Radish
Kohlrabi
Leeks (bulbs)
Lemons (fresh) *
Lettuce
Lima Beans
Limes *
Onion
Parsnips
Peas, fresh
Pine Nuts (raw)
Pomegranates*
Potatoes
Pumpkins (raw)
Raw Onions
Red Cabbage
Rhubarb Stalks
Rutabaga
Sesame Oil
Sorrel
Soybeans, fresh
Soy Flour
Spinach
Squash (all kinds, raw)
Tea (herbal, green)
Thyme
Tofu
Tomatoes *
Turnip
Water (Fiji)
Watercress
Wheatgrass
White Cabbage
White Radish
Yams
Zucchini
Top Alkalizing Foods
Alcohol
Beer
Hard Liquor
Sprits
Wine
Animal Protein
Beef
Clams
Fish
Lamb
Lobster
Mussels
Oyster
Pork
Rabbit
Salmon
Scallops
Shrimp
Canned Tuna
Turkey
Venison
Beans & Legumes
Almond Milk
Black Beans
Chick Peas
Green Peas
Kidney Beans
Lentils
Lima Beans
Pinto Beans
Red Beans
Rice Milk
Soy Beans
Soy Milk
White Beans
Dairy
Butter
Cheese, Cow
Cheese, Goat
Cheese, Processed
Cheese, Sheep
Milk
Drugs & Chemicals
Chemicals
Drugs
Herbicides
Pesticides
Fats & Oils
Avocado Oil
Canola Oil
Corn Oil
Flax Oil
Hemp Seed Oil
Lard
Safflower Oil
Sesame Oil
Sunflower Oil
Fruits
Cranberries
Grains
Amaranth
Barley
Buckwheat
Corn
Hemp Seed Flour
Kamut
Oats (rolled)
Quito
Rice
Rice Cakes
Rye
Spelt
Wheat
Wheat Cakes
Nuts & Butters
Brazil Nuts
Cashews
Peanut Butter
Peanuts
Pecans
Tahini
Walnuts
Pasta (White)
Macaroni
Noodles
Spaghetti
Other
Distilled Vinegar
Potatoes
Wheat Germ
Danger Zone! Acidic Foods!
Getting Started: Day One and Two
Keep an open mind. I know this is a new routine, but it will be worth it. Starting
will be the hardest part. This course is only 21 days. Think how fast the last 21
days just went by, it is really not a long time. Pull out an old photo of yourself,
one when you looked and felt your best. In no time at all, you will feel that way
again, or better.
A large part of this course is developing new habits and breaking the destructive
ones. That is why you need to get up a little earlier and start moving. If you live
in an area where you can go for a walk, please do it. The fresh air will do you
good. If the weather is bad or you cant go outside, then substitute. The important
thing is to start your day with activity. Walk in place if you have to. Jumping
jacks? Be creative. Focus on the big picture getting healthy, cleansing your
body and losing weight. The object is to get the fluids flowing, not physically
working out at this point, so take it easy.
If you really want results, then tell as many close friends as you can, what you
are doing. Tell them you are giving your body a break for the next three weeks
and you want their support. After a few days they will start to notice you looking
better and they will be very supportive of you.
For the duration of this course it is very important for you to practice deep
breathing. You can do this while you go for your walk, in your car on the way to
work, or even while you are in the shower. Count to four as you inhale deeply
through your nose, hold for a few seconds and slowly exhale through your mouth
as you count to four. Remember, breathe from the stomach. You can add an
incantation if you want to while doing your breathing exercise, such as: healthier,
healthier, every day (as you inhale) stronger, stronger, every way (as you
exhale). Try it right now.
If you are a coffee drinker, the first few days will be tough. Some people will feel
irritable, drowsy and experience headaches and anxiety as they stop drinking
caffeine. These side effects are short lived. It is very important that you give up
caffeine during this cleanse. Try some all-natural, caffeine free tea.
When you consume caffeine, your body produces Cortisol, a stress hormone. You
are not going to give your body a break if you are producing high levels of stress
hormones, such as Cortisol. It will also make it a lot harder for you to lose belly
fat if you are producing Cortisol.
T
h
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A
lk
a
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C
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a
n
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Keep it Simple
Get an extra water bottle
Pick up an extra water bottle.
Dont add water. Throw it in
your car or keep it at work for a
backup if needed.
Keep your diet basic
Dont go crazy trying to make
fancy alkaline meals at rst,
unless you have extra time. This
cleanse is short and you dont
want to burn-out by adding
pressure to yourself.
Todays Project
Walking
Start planning your walking
routine. Decide what time of
day will work best for your daily
walk if you cant do it rst thing
in the morning. You need to set
aside at least 15 to 30 minutes
a day of low impact exercise.
Trampoline
15 minutes on a trampoline
would be an ideal way to get
your body moving and you
breathing.
Day
1 & 2
Day Three
How do you feel? Are you noticing some changes? You may notice
that you are starting to relax. Have you been doing the breathing
exercises? Im going to be a stickler on this one; it is something you
have to do. Hopefully you answered yes and you are starting to enjoy
the results.
Are you walking? Remember, get up and start moving! The walks
will give you some needed alone time, so I hope you are enjoying
them. I have another exercise for you while you are on your walk.
Spend a few minutes visualizing all the people in your life you are
thankful for. List them off, out loud if you can. You will be amazed at
how good this feels. After a while you can add not just people, but
anything in your life you are thankful for. What a great way to start
your day. Walk around your living room if thats all that is available.
If you have the will, you will find a way!
Today would be a good day to practice relaxing, even if its just a hot
bath. Remember to improvise and pamper yourself, you deserve it.
You are taking control of your health and that shows you have
character. Be proud of yourself.
The supplements are a critical part of this cleanse and were designed
to get you maximum results. Make sure you are taking them! You
probably noticed your urine is much clearer, and may have a toxic
type odor. That is to be expected, so dont worry.
If you are having caffeine withdrawal symptoms, they should be gone
by tomorrow. If you were a serious coffee drinker and are thinking of
giving up the cleanse because of the withdrawal symptoms, then try
drinking decaffeinated coffee for this first week. There is still
caffeine in decaffeinated coffee, however it would be better for you to
do this than to give up the cleanse. It would be better to lose that
battle, than to lose the war, as the saying goes. Remember the goal is
to get healthier, not to be perfect.
Speaking of being perfect, please dont give up just because you
cheat on your eating once in a while. Put it behind you and keep
going, tomorrow you will be stronger. You can always extend the
cleanse a day or two to make up for it.
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Day
3
Keep it Simple
Evening Greens
Be sure not to take your
Evening Greens to close to
bedtime. You dont want to
interrupt your sleep by
having to get up to use the
bathroom. Usually two hours
before bed will do the trick.
Get a jump rope
If the weather is bad or you
just cant get outside to
walk, a jump rope will get
you the same results in the
privacy of your own home.
Todays Project
Stress relief
To really get the full benefit
of this cleanse, you will want
to learn to relax. Check out
these websites for some
great tips:
http://www.helpguide.org/ment
al/stress_relief_meditation_yog
a_relaxation.htm
http://www.webmd.com/balanc
e/stress-
management/features/blissing-
out-10-relaxation-techniques-
reduce-stress-spot
!
Day Four
ProperBreathing
Proper breathing is one of the key elements for a healthy body.
Most adults breathe shallow and rapidly and that is not the proper
way to breathe. Your lymphatic system will perform at its best
when you breathe deeply. All of your bodys major systems are
dependent on a healthy lymphatic system.
"If I had to limit my advice on healthier living to just one tip, it
would be simply to learn how to breathe correctly."
-Dr. Andrew Weil, Harvard Medical
How do you breathe correctly? The best oxygen exchanges take
place in the lower lobes of the lungs. That's where the "belly
breathing" comes from - breathing deep around the navel instead
of the upper chest.
First, test your current breathing pattern:
1. Begin by lying flat on your back or standing up straight.
You may also sit up straight in a chair, if that is more
comfortable.
2. Place one hand on your stomach area and one hand on your
chest.
3. Breathe as you normally would and notice whether your
"stomach" hand rises or your "chest" hand rises.
4. To breathe properly, your stomach area must rise more than
your chest as your diaphragm expands.
Second, Learn the proper breathing technique:
1. To learn to breathe correctly, begin by slowly breathing in
through your nose through the count of 4. While you
inhale, pause for a brief second on each number.
2. Hold the breath for a count of 4.
3. Slowly exhale through your mouth for a count of 4. (Some
call this 4-4-4 breathing.) When you exhale, pause for a
brief second on each number.
4. Repeat this process three more times (for a total of four
breaths.) Do not do more than four breaths at first - with
practice, you can work your way up to eight breaths. Do
this twice each day.
5. Increase the number of breaths each day until you can do
the exercise for at least eight breaths twice per day.
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Day
4
Keep it Simple
Opti-Blend Complete
Since you are drinking Opti-
Blend Complete rst thing
after waking up, you
shouldnt add ice to your
drink. It will slow down your
digestion and absorption of
the nutrients.
Whole Raw Almonds
Be sure to soak almonds in
water overnight before
eating. Your body will have a
much easier time digesting
them and they will be easier
on your teeth.
Relax
iPad app
If you own an iPad, iPhone
or iPod, there is a great app
called pzizz relax. It is
available on the iTunes store
under the Healthcare and
Fitness section. This is a
great little app for relaxing. It
literally melts your stress
away in minutes.
Day Five
Avocados, Tomatoes and Lemons:
Lets start with avocados. Avocados are probably the best all around
alkalizing food you can eat. You should eat one every day while on
this cleanse.
Avocados are bursting with nutrients--vitamins, A, B-complex, C, E,
H, K, and folic acid, plus the minerals magnesium, copper, iron,
calcium, potassium and many other trace elements. Avocados provide
all of the essential amino acids (those that must be provided by our
diet), with 18 amino acids in all, plus 7 fatty acids, including Omega
3 and 6. Avocados are a great source of protein (they contain more
protein than cows milk), essential fatty acids, and chlorophyll, while
containing no starch, very little sugar and are very easily digested.
Avocados also help lower cholesterol.
Tomatoes are thought of as a vegetable, but they are actually a fruit.
Like avocados, tomatoes are low in sugar and are loaded with
antioxidants. Tomatoes also contain Lycopene, which is thought to
prevent cancerous conditions in the breast, prostate and cervix. They
are at their most alkalizing when eaten raw.
Lemons are acidic in nature, but are alkalizing to the body because of
their high content of sodium and potassium bicarbonate salts. They
also contain an abundance of oxygen and have very little acid sugar.
Adding avocados, tomatoes and lemon to your salad is a fantastic
way to alkalize. They actually work better together than separately
because the lutein and lycopene found in tomatoes and avocados
produce the best results when combined.
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Day
5
Did You Know
Breakfast
Breakfast is the rst meal after
many hours of fasting (while
you sleep). Your body is
depleted of fuel (food) and is
craving the nutrients that it
needs for cell growth and
repair.
Because we are sleeping for a
long time, our bodies do not
need to be exerting energy. The
metabolism slows down and
our blood sugar drops by the
time we wake in the morning.
When you eat a healthy
breakfast, it ends that long
fasting period and allows your
body to speed up the
metabolism, which in turn
boosts your energy level.
When you eat breakfast,
research shows that your
body's production of leptin,
which is a hormone,
suppresses appetite and you
feel full. Those who eat
breakfast feel full until
lunchtime. Because they do not
get hungry in-between
breakfast and lunch they don't
snack or graze eat, which adds
extra calories.
Day Six
You are almost done with your first week! You should be feeling that
extra energy by now. If you started your cleanse on a Monday then
today is Saturday. That means today will be a different routine than
what you have become accustomed to so far on this cleanse. That
may be a bad thing, so lets make sure you keep yourself busy today.
You want to make sure that you dont start obsessing about food,
since you will probably have more free time than you did all week. A
good way to stay on track is to make it easy too. Here are a few
things you can do to make it easier for yourself: prepare a few salads
to keep in the fridge, have a bowl full of almonds always available,
cut up some cucumbers, carrots and broccoli and keep refrigerated, so
they are available.
If you are still having junk food cravings pick up a bag of TERRA
exotic vegetable chips (in the health food section of most grocery
stores). They taste great and they will satisfy your salt cravings. Do
not eat the whole bag; they are a snack, not a meal. Are they
cleansing food? Not really, but they are better than most junk food.
It is very important for you to stay focused on what you are trying to
accomplish by doing this cleanse. Your goal is not to eat healthy;
your goal is to get healthy. Why do I say that? I say that because, the
ultimate goal for this cleanse is to get your body back in balance, so
that your body can take care of you and keep you healthy. We are
using supplements, food, breathing, movement and relaxation as
MEDICINE for your body. From time to time, everyone will eat
acidic foods during this cleanse, it is very important that you dont
think of that as not achieving your goal. Although it will slow you
down from reaching your ultimate goal, never let that stop you from
moving forward.
As I said before: Change your beliefs about food and you will make
extraordinary changes to your health. It will just come naturally for
you; like walking, or sleeping. In this course we are going to use
results to change your beliefs. By the end of this cleanse, you will be
thinner, more relaxed, younger looking, more energetic and happy.
Because of the food choices and simple lifestyle changes you have
made. Now that is change you will believe in.
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Did You Know
Green Tea
Drinking green tea will help
keep you healthy and looking
and feeling younger is a fact
that has been known in China
for almost ve thousand years.
The benecial effects,
especially as an antioxidant,
have been clearly shown to
help prevent cancers, keep the
mind alert and calm, lower
stress levels, has shown some
help in diabetes and
Alzheimer's as well as
regulating hormonal imbalances
and decreasing bad breath.
Studies performed at the
Kyushu University of Japan
have shown a signicant effect
of shrinking lung cancer cells
with the consumption of two or
more cups of green tea a day.
pH Water Booster has the daily
equivalent of 15 cups of Green
Tea. With so many proven
benets from this simple
organic drink it is not surprising
that drinking green tea
continues to increase
throughout the world.
Day
6
Day Seven
Why is this cleanse so focused on staying hydrated with alkaline supplemented
water? Here is what Dr. Young says about the water in his book, The pH
Miracle.
Water helps process just about every biological, mechanical, and chemical
action that takes place in your body. It cushions and protects vital organs,
transports nutrients within each cell, and dispels acidic waste. Your lungs need
water to humidify the air they move. The digestive system uses several gallons of
water daily to process food. Your brain needs water to perform the chemical
reactions required to run your body. Your pancreas uses water to alkalize food
coming out of the stomach and into the intestines. Water keeps your skin soft and
supple, increases oxygen in the blood, and maintains normal electrical properties
of the cells, improving cell to cell communication.
The average person is chronically dehydrated, you probably were too before
going on this cleanse. If you are even mildly dehydrated, your metabolism will
be slowed down by as much as 3 percent. Also, most people misinterpret their
bodies thirst signals, for hunger pangs, causing them to eat more.
The body uses water to neutralize acids, and dilute toxins, so they can be flushed
from your body, via sweat, urination and bowel movements. When your body is
dehydrated, you are acidic, and you are going to retain fluids causing you to feel
bloated and look fatter than you should be. Dehydration will also cause your
body to go into preservation mode and start storing fat. So, are you drinking your
Supplements? Good job!
Some Signs of Dehydration;
Dizziness
Lack of concentration
Dry skin
Headaches
Impatience