Posted in 21-day detox, The Camp

Pre-Detox

An option is to do a 3-day juice fast cleanse to start your detox. We don’t go into juicing into detail here because it’s not for everybody.
A great resource for juicing is Chef V, who can deliver straight to your door!

My delivery should be here sometime on Thursday.  I hope it comes early so I can get started tomorrow in the am.

Posted in 21-day detox, The Camp

Detox Bath:

Detox Bath:
Relax, relieve tension, lower cortisol and sleep well ~ Aim to take a detox bath 3-4 times per week. Get the water as hot as you can stand it. Add 2 cups of Epson salt, 1 cup of baking soda, and 10 drops of lavender to the water. Soak for 20 minutes prior to bed. TIP: Take a bath by candlelight for full relaxation eect.

Benefits of the detox bath include:

  • Decreased cortisol levels which will promote weight loss and lower inflammation
  • Increased detoxication through the eects of magnesium & sulfur in the Epson salts
  • Enhanced sleep through the effects of the hot water and magnesium
  • Lowered blood pressure and improved control over blood sugar levels
  • Increased sweating and elimination of toxins
Posted in 21-day detox, The Camp

Gratitude and Journaling

Gratitude:
Cultivate an attitude of gratitude! Write a list of ten things in your life which you are grateful for and review it every morning. Alternately, upon rising every morning, write ve things which you are grateful for at that moment. The things you are grateful for may be as profound as gratitude for the workings of the Universe, to gratitude for a single breath, and everything in between. No matter how you choose to bring gratitude into your awareness in the morning, be sure that you take a moment to meditate on each thing you are grateful for and feel the gratitude in your heart. Think of the way it feels when someone gives you a gift that is exactly what you have always wanted, and try to feel that for a few moments for each item on your gratitude list.

Journaling:
This may help you keep track of your progress during the detox. Journaling can be a powerful technique for identifying what is important to you and nding some inner guidance.
More often than not, you are stronger and smarter than you give yourself credit for. Studies have also shown that journaling reducesstress and inammation and can have a profound impact on health.
Here are some examples of questions to ask yourself while journaling:

  • What can I do today to take care of my body?
  • What am I willing to let go of today that is no longer serving me?
  • How do I feel today…physically? …mentally? …emotionally?
  • What am I grateful for today?
  • What is my life purpose and how does the health of my body and mind relate to that purpose?
Posted in 21-day detox, The Camp

Breathing Exercise

Breathing:
Most people hold a dysfunctional breathing pattern that gives only partial inhalation of oxygen and holds onto much of the carbon dioxide in the lungs. This creates a toxic breathing exchange instead of a balanced exchange between oxygen and carbon dioxide. This creates more stress in the body and mind, a weakened energetic state, a cloudy mind and a host of other problems, including fat storage from elevated cortisol levels.

• An important part of the 21-Day Detox is the Breathing Exercise explained below which should be performed 1-2 times/day from 3-5 mins each time:

• Draw the inhale softly and slowly in through the nose. Visualize a feather in front of your nose, and as you breathe in, try not to disturb the feather. Draw the breath all the way down to your stomach (abdomen). Your stomach should expand OUT when you breathe IN. Next, hold the breath for a pause, and try to really feel it in your body. Then breathe out through your mouth as you use your stomach muscles to squeeze out every bit of the breath. The trick here is to do a FULL EXHALE, not a partial exhale like we usually do.

This exercise will engage your diaphragm instead of just the primary respiratory muscles: the intercostal muscles (aka the muscles that lift/expand your ribcage). It’s a much more powerful form of breathing used by singers, martial artists, Olympic athletes, and meditation practitioners. To take this exercise to the next level, visualize and FEEL yourself drinking in new life, new energy as you inhale. Make it a physical, mental AND emotional breath – not just physical. As you breathe out, visualize any tension, anxiety, or stress that you have being expelled from the body. Just let everything go!

Posted in 21-day detox, The Camp

When To Eat

The goal is to eat 3-4 meals a day. This obviously changes on the days you engage in high-intensity exercise with your pre- and post-workout meals. On these days, you should eat 4-5 times per day. You might also need to “break the rules” if you work exceptionally long days or have an exceptionally active metabolism. In that case you may end up eating 5-6 meals per day. In general, though, avoid over-snacking between meals as this can disrupt the normal functioning of leptin and insulin. Think about your “snacks” as your meals. It will take some time to gauge how much and what the right types of foods to eat at each meal are.
The main objective is to leave 3.5 to 4 hours in between meals to allow your digestive system to function properly as well as to normalize leptin levels.Each meal should be designed to hold you over until the next, taking away your desire to snack on“junk foods” and other foods not on the 21-Day Detox.

As your body starts to use more fat for energy, you will experience less between-meal cravings, energy slumps, and brain fogs. So, in the case that you didn’t eat enough at a particular meal or didn’t eat enough fat to keep you satised, have a snack that contains protein and fat…instead of letting yourself get hungry, tired, or cranky, which may lead to over-eating!

Evening Meal Tip: Avoid consuming carbs with your evening meal to accelerate fat loss! Stick with steamed or sautéed veggies and lean protein.

Snack Tip: Don’t just snack on veggies or fruits alone! Pair these with proteins and/or fats to keep yourself fuller longer! Examples would include: 2 hard-boiled eggs & veggies, celery & nut butter, or chicken/turkey and vegetables.

Carbohydrate Tip: Portioning carbohydrates is important to ensure they are being consumed in moderation.
Women should consume about 1/2 cup of carbs at each meal.
Men should consume 3/4 to 1 cup of carbs at each meal.

The evening meal is the exception, at which no carbs need be consumed. When portions are too large, it can be too much for our body to handle, especially for our pancreas to handle. Also, our preferred carbs in this program are natural sources of complex carbohydrates such as brown rice, quinoa, sweet potatoes, etc.

Posted in 21-day detox, The Camp

Allowed Foods

Allowed Foods

Brown Rice, Quinoa, Sweet Potatoes: These three foods will be the bulk of your complex carbohydrates during your detox program. Brown rice will give sustained energy, aid in elimination of waste, and keep you feeling full after a meal. It is also rare for someone to have an allergy to brown rice. Quinoa is a high-protein seed (not a grain) that is a powerhouse energy source, and sweet potatoes are delicious, nutritious, and fun to prepare!

Vegetables: Aim for at least 6-8 servings per day (1 serving= ½ cup cooked, or 1 cup raw) This includes (but is not limited to!) asparagus, broccoli, bok choy, Brussels sprouts, cabbage, cauliower, bell peppers, carrots, celery, cucumber, tomatoes, spinach, romaine lettuce, zucchini, sweet potatoes, snap peas, green beans, yellow beans, string beans, eggplant, jicama, pumpkin, water chestnuts, and onions. THIS DOES NOT INCLUDE WHITE POTATOES, CORN, AND PEAS (all of which are considered starchy vegetables).

Fruit: Aim for 2-3 servings per day (1 serving= 0.5-1 cup or, for example, 1 small apple) This includes (but is not limited to!) apples, bananas, blackberries, blueberries, cantaloupe, clementines, cranberries, grapefruit, grapes, honeydew melon, kiwis, lemons, limes, oranges, papayas, peaches, pears, pomegranates, plums, raspberries, strawberries, and watermelon. Note that tropical fruits such as pineapples, bananas, and papaya have a naturally higher sugar content so be mindful of portion size.

Fat: Learn to love good fats such as olive oil, coconut oil, avocado oil, avocados, nuts & seeds, nut butters, ground axseed, almonds, hazelnuts, olives, ghee, coconut butter/manna, coconut milk, coconut meat and coconut akes.

Lean Protein: Seafood (including but not limited to salmon, shrimp, scallops, cod, and crab), grassfed beef, bison, lamb, elk, venison, eggs, chicken, turkey, duck, pheasant, and bone broth.

Beverages: DRINK LOTS OF WATER! Consume half of your body weight (in ounces) in PLAIN water each day. Alkaline water is preferred! Also, hydrate with herbal tea, green tea, sparkling water, or even water infused with some lemon/lime wedges.

Seasonings: Prepare your food with fresh or dried, whole or ground herbs and spices! Use low sodium organic chicken, beef, or vegetable broth to add avor as well as some Himalayan sea salt and black or white pepper.

Condiments: Use fresh salsa, pico de gallo, pure organic   ketchup, organic mustard, and hot sauces without added preservatives to add avor to your meals.

Sweetener: Use Stevia which is a sweetener extracted from a naturally sweet herb.

Supplements: You may consider adding Vitamin C, milk thistle, multi-vitamin, high quality Omega-3 fish oil, Alpha lipoic acid, 5 HTP, probiotics, digestive enzymes (from plant sources) or glutamine.

  • Please check with your doctor before adding any supplements to your regimen.
Posted in 21-day detox, The Camp

Foods To Avoid

Foods To Avoid

Grains: This includes wheat, rye, barley, oats, corn, white rice, millet, bulgur, sorghum, amaranth, buckwheat, and sprouted grains.

Sugar: No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, etc. You must read labels because food manufacturers will sneak sugar into products with names you may not recognize such as brown rice syrup or evaporated cane juice. Also, products that claim to be sugar-free often still contain articial sugars which can have a negative eect on the body in the short-term and the long-term.

Alcohol: No beer, wine, hard alcohol, etc. Not even for cooking!

Tobacco: Eliminate any tobacco products from your day-to-day routine.

Caffeine: No caffeine, but you can and should have tea! I suggest green tea but try out different herbal teas too. Tea can be a great alternative for habitual coffee drinkers.

Legumes: This includes beans of all kinds including black, red, pinto, navy, white, kidney, lima, fava, peas, chickpeas, and lentils. Beans are starchy and can signicantly raise blood sugar. Also, no peanuts or peanut butter, but almond butter is acceptable. Finally, no forms of soy are included in the detox program which includes soy protein, soy sauce, miso, tofu, tempeh, edamame, and soy lecithin.

Dairy: This includes cow, goat, or sheep milk products such as cheese, kerfir, yogurt, ice cream, butter, cream cheese, half & half, and sour cream. The exception is ghee (claried butter).

Food Additives: Avoid foods that contain carrageenan, MSG, nitrites, or sulfites.

Protein Powder: Brown rice or veggie protein powders are the only acceptable types of protein powder on the Detox. Most protein powders are made with whey (which is dairy) or soy (which is a common cause of food allergies). Also, most have some form of sweetener. Brown rice protein and veggie protein powder are the only acceptable protein powders to consume during this detox.

Posted in 21-day detox, The Camp

The Camp’s 21-Day Detox

Feel 100% in body, mind & spirit as you get toned, lose weight, and gain energy back
From our experience it takes an understanding of the emotional ups and downs and the mindset behind the strategies to lose weight and keep it off. Mindset is everything.

Each of us went through part of our lives being toxic, and almost losing it all. But all of us had a rebirth by getting healthy. Now, we want to help you achieve your own miraculous rebirth and turnaround – with a body, mind and spirit transformation which can and will produce real results, and help you feel like “you” again.

You’ll look and feel at your best, and enjoy more self-confidence and energy. You’ll be healthy, and you’ll learn how to maintain your new lifestyle over the long haul.

FORGET ABOUT INFORMATION – TAKE ACTION & CREATE RESULTS!

Information can be found anywhere. So can misinformation, for that matter. That’s why we’re not just about information. We’re about taking action and creating results!

You’re not getting a “diet plan” – you’re being led through a transformation process and a live 21-day event which will change your life!

It starts May 8th. I am so happy I came across this.