BLISS CLEAN PROGRAM General Information HOW DO IT

BLISS CLEAN PROGRAM General Information

HOW DO IT? BUY and READ the book CLEAN by Alejandro Junger Available in paperback at Bliss or online in paper and Kindle form. Cleanse registration is $35 and includes: Access to purchase clean meals from Sargasso Weekly support groups and option to attend yoga Virtual support community on Facebook Infrared sauna discounts at Bliss during the Cleanse Clean recipe shares from Rebecca’s Kitchen Grocery shopping group excursions and lists Discounts on private yoga sessions

DITCHING DIETS FOREVER Repeat after me: I am not going on a diet! Food is the most powerful medicine in the world. The Cleanse is a mindfulness eating program designed to help you see how food nourishes and fuels your body for optimum health and wellness. It is not a diet. You are making a choice to explore your relationship to food and its relationship to your health. There is no failing, or cheating on a Cleanse because each choice you make will teach you something about how you interact physically and emotionally with your food. The Cleanse is not about restricting calories. Eat as much as you need to feel full and satisfied.

WEIGTH LOSS Weight loss is not the goal! But it may happen. If you would like to track your weight, weigh in on the morning of the first day of the Cleanse and then… Hide the scale. Don’t stress yourself out by stepping on the scale every day. How you feel is a more accurate measure of health. Instead of numbers on the scale, focus on your energy level, sleep patterns, digestion, elimination, mood, and clarity of thought. Clean eating helps the body re-balance itself and helps repair damage done by years of unhealthy habits. If you don’t see weight loss, don’t worry, you’re doing the foundational work to build patterns of healthy eating and that’s what matters most. Daily bowel movements, sticking with the Cleanse eating plan, and avoiding emotional snacking will encourage your body to find that sweet spot, totally unique to you.

YOGA SUPPORT You decide how much yoga you do during the cleanse. All Bliss yoga classes are cleanse friendly, because exercise is naturally cleansing. Membership fee is waived for the cleanse. Special offer: 5 yoga classes for $45 (Regularly $56. 25) 3 Infrared Sauna sessions for $45 (Regularly $35 ea. ) Cleanse veterans will receive a free yoga class for signing up. We hope yoga will become a habit for a lifetime.

SARGASSO MEALS Cost: $380, payable to Sargasso. Meals are optional and are available for the January cleanse. You may only purchase meals if you are signed up for the Cleanse through Bliss. Sargasso meals are vegan and gluten free and include only ingredients on the Cleanse eating program (Eat Me List). You can supplement your meals with organic meats on the clean eating list for more protein. No substitutions or changes. In order to keep costs low for you and preparation manageable for our chef we do not provide substitutions or changes. If you have severe food allergies or additional dietary restrictions beyond the Clean program, you should consider making your own clean meals. Contact Michael Cardi, General Manager, at Sargasso to book and pay for your meals, (304) 554 -0100.

FOOD PICK UP DATES Pick up times are firm. Food pick-up times are Sundays and Wednesdays at Sargasso between 4 -6 p. m. If you are unable to pick up during those times have a friend get your meals. No substitutions or changes. In order to keep costs low for you and preparation manageable for our chef we do not provide substitutions or changes. If you have severe food allergies or additional dietary restrictions beyond the Clean program, you should consider making your own clean meals.

THREE STEP PROCESS 1. Pre-Cleanse: Eases your body into the full cleanse. Eating clean meals for three days before you begin the cleanse. 2. Cleanse: A 21 -day eating routine including foods from the clean eating list. 3. Reintroduction: The last stage of the Cleanse. The purpose of the process is to add back in and identify what foods impact your body and how, and to develop eating habits that work for you long-term.

EAT ME! Fruits & Vegetables: Unsweetened fresh or frozen whole fruits, fresh squeezed fruit juices, sea vegetables (seaweeds), avocados, olives, and raw, steamed, sautéed, juiced, or roasted vegetables, yams Dairy Substitutes: Hemp, rice, and nut milks (such as almond, hazelnut, walnut, etc. ) and coconut milk, coconut oil/butter Non-Gluten Grains/Starch: Brown, red, black and wild rice, millet, amaranth, teff, tapioca, buckwheat, quinoa Animal Protein: Fresh or water-packed cold-water fish (trout, salmon, halibut, tuna, mackerel, sardines, pike, kippers), wild game (rabbit, pheasant, bison, venison, elk, etc. ), lamb, duck, organic chicken and turkey Vegetable Protein: Split peas, lentils, legumes (beans), bee pollen, spirulina, and blue-green algae Nuts and Seeds: Hemp, sesame, pumpkin, and sunflower seeds, hazelnuts, pecans, almonds, walnuts, cashews, pistachios, brazil nut and nut/seed butters such as almond or tahini Oils: Cold-pressed olive, flax, safflower, sesame, almond, sunflower, walnut, pumpkin, and coconut Drinks: Filtered water; green, white or herbal tea; mineral water, yerba mate, coconut water, cold pressed juice Sweeteners: Stevia, coconut nectar, yacon, whole/fresh fruit, dried fruit (in moderation) Condiments: Vinegar, all spices, all herbs, sea salt, black pepper, carob, raw chocolate (dairy and sugar free), stone-ground mustard, coconut, liquid aminos, wheat-free tamari, miso and nama shoyu (if eating soy), unsweetened whole fruit jam

LEAVE ME OUT! Oranges, orange juice, grapefruit, bananas, strawberries, grapes, corn, creamed vegetables, nightshade vegetables (tomatoes, peppers, eggplant, potatoes) Dairy and eggs: including milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, non- dairy creamers, ghee White rice, wheat, corn, barley, spelt, kamut, rye, triticale, oats (even gluten free) Pork (bacon), beef, veal, sausage, cold cuts, canned meats, frankfurters (hot dogs), shellfish, any raw meats/fish Soybean products (tofu, soy sauce, soybean oil in processed foods) Peanuts and peanut butter Butter, margarine, shortening, processed oils, canola oil, salad dressings, mayonnaise, spreads Alcohol, coffee, caffeinated beverages, soda pop, soft drinks, fruit juice (unless fresh pressed) Refined sugar, white/brown sugars, maple syrup, high fructose corn syrup, evaporated cane juice, Splenda®, Equal®, Sweet’N’Low®, juice concentrate, agave nectar, brown rice syrup, honey Regular chocolate (with dairy and sugar), ketchup, relish, chutney, traditional soy sauce, barbecue sauce, teriyaki, breath mints, gum

THE BIG THREE TRIGGERS 1. SUGAR 2. CAFFEINE 3. ALCOHOL Removing Dependency It’s common for people to become dependent on processed sugar, caffeine, and alcohol. Dependency can be physical and psychological. It is the feeling that we “have” to have it and feel off when we don’t. Removing dependency allows us to enjoy these items from time to time without significant health consequences. We approach the dependency on the Big Three in two ways.

Techniques to Remove Dependency 1. Crowd Out: We need to eat good quantities of healthy food each day. When we don’t, we feel anxious and irritable. This is when cravings occur. This is also the reason why most diets fail, they focus on eating less rather than adding in healthy food. When you focus on including a lot of fun, delicious, nutrient-rich whole foods into your diet you end up “crowding out” the junk. For example, if you want to reduce your cravings for processed sugar or sugary foods, you need to eat enough low-sugar foods throughout the day. If you don’t eat enough of the good stuff, cravings arise quickly, especially if you are tired. Crowding out the junk is one of the simplest tools to leverage your own willpower and remove dependency. 2. Pulse Out: To pulse means to add something in or remove it for a period of time. We do this in order to feel the true effects of whatever item we are testing. The Reintroduction process is an example of a pulsing program that occurs at the end of your cleanse. If we want to remain free from dependency on the Big Three, it’s important to take breaks from them for a period of time. Pulsing out coffee, sugar, and alcohol means removing them from your diet for a dedicated period. This could be one week or one month. What matters most is that you give yourself a break from the item so that you can remind yourself of its true effects when you add it back in.

PRE-CLEANSE The Pre-Cleanse is how you ease your body into the full 21 -day Cleanse. The more processed foods, coffee, and alcohol you consume the more difficult it is to transition into clean eating. Jumping right into the Cleanse without giving yourself a chance to adjust to the Cleanse Diet can cause extra physical and emotional stress on the body. Doing the Pre-Cleanse sends a signal to your body that positive shifts are about to take place. You will eat three solid meals a day from the “Eat Me!” foods list and remove foods on the “Leave Me Out!” list.

21 -DAY CLEANSE DAILY ROUTINE Breakfast: Shake or fresh-pressed juice Lunch: Prepare a hearty solid meal from the Cleanse eating food list. This is your main meal. Get the most out of it by including dark greens, healthy fats, and quality protein. Dinner: Soup/Shake/Fresh-pressed Juice Tip: If you must attend a social or business dinner, you can swap your lunch meal with your evening liquid meal. Just be sure to get back on your liquid, solid, liquid routine the next day.

THE STRAIGHT POOP Daily bowel movements are key to your Cleanse. Sometimes your bowel movements will increase when doing the Cleanse, going 2 -3 times a day, this is normal. HELP, I’M CONSTIPATED! If you are constipated here a few ways to resolve it: Stay hydrated: Drink enough water so you use the bathroom once every hour. Eat fiber-rich foods: Include leafy green salad, cherries, figs, prunes, pears, aloe juice, warm lemon water, or green vegetable juices. Move it: Do some movement and exercise. Walking and light yoga are great. Incorporate Natural Laxatives: Triphala, Smooth Move Tea (Senna), Apple Cider Vinegar

THE 12 -HOUR WINDOW Digestion is one of the most energy consuming functions of the body. The body sends the signal to go into deep detox mode approximately eight hours after your last meal. Then the body needs another four hours to do a deep clean. After your evening soup/shake, leave a 12 -hour window before having your morning shake. If you have your evening meal at 7 p. m. , you should have your morning shake at 7 a. m. or later. Note: It is okay to have water or herbal tea during the 12 hour window.

CLEANSE SYMPTOMS While cleansing you may experience: Tiredness/lethargy Headaches Mucus drainage in the sinuses and back of the throat Metallic taste in the mouth Upset stomach Constipation Increased bowel movements Frequent urination Mood swings (irritability, depression, anxiety, crying jags, anger, sadness) Note: If you are experiencing intense symptoms or other reactions, please contact your health care practitioner right away.

EMOTIONS & FOOD Why am I so emotional? Cleansing is not just about the body. When you cleanse, you also release emotional toxins like fear, stress, and anxiety. This can be scary, but like any challenge, if we spend some time reflecting on it, we usually surprise ourselves with what we discover. Food is not just about satisfying our physical hunger, but satisfying our emotional needs as well. Why do I reach for cookies when I’m tired? Why do I crave ice cream after a fight with my partner? Why do I celebrate with food? Reflect: Journal and talk about your emotions in support group to get to the “stuff” that mindless eating attempts to cover up. Find your triggers. When you feel a food craving or an emotional reaction/release: Give it space and be gentle with yourself. Don’t make it about the food. Go deeper. Ask yourself, “what’s really going on here? ” The answer is closer than you think.

HUNGER When faced with the sensation of “hunger” during your Cleanse, consider the possibility that it might not be true hunger. In our Western culture, what we call hunger is often the physical manifestation of an emotion that is asking to be “numbed” or comforted. If left alone and quietly observed, emotional hunger becomes an opportunity for immense growth. When that “hunger” sensation arises, mindfully keep your attention on it, and ask yourself: What am I really feeling? If it’s boredom, restlessness or any other emotion, truly allow yourself to feel it. You don’t have to wallow in unhappiness or negativity, but simply recognize what the true feeling is, and put a name to it. Am I truly hungry or am I feeling anxious/nervous/sad/upset right now? With a little effort, this exploration can help bring awareness to the difference between true hunger and emotional hunger. Understanding this distinction on a personal level can help stop the cycle that leads to food cravings, weight gain, and poor health.

SNACK MINDFULLY The repeated desire to snack is really a desire to change how we’re feeling in the moment. The more we’re not conscious of why we’re snacking, the more this habit can numb how we really feel. Before you start grabbing snacks, even if they are on the clean Eat Me list, check in with yourself and make sure what you’re feeling is true hunger. Have a glass of water and then reexamine. Sometimes finding the right amount to eat everyday takes a little personal experimentation. If you find that you are consistently hungry throughout the day, increase the amount of protein and healthy fats in your morning shake and mid-day meal. You can also add a mid-morning and/or mid-afternoon clean snack or juice.

EXERCISE & REST How does exercise improve the Cleanse? It removes toxins by activating the respiratory, circulatory, and lymphatic systems. It boosts the effectiveness of all the elimination channels by stimulating bowel movements (colon), encouraging deeper breathing (lungs), and making us sweat (skin). Principles to follow while on the Cleanse: Half it: Reduce your exercise by half if you are an athlete or work out intensely. Move at least 20 minutes a day: Stretch, dance, walk, anything to move your body. Move more, Eat more: If you have a day where you are very active, feel free to eat more. Remember, the Cleanse is a not a calorie restriction program or diet.

ELIMINATION = CLEANSING Skin: Sweat toxins out through exercise and saunas. Since the skin is our largest organ, what it absorbs can affect our health as much as the foods we eat. Examine your current collection of personal care and beauty products to see which ones contain unhealthy chemicals. Consider purchasing organic alternatives. Lungs: Give your lungs a workout by using them fully and deeply. Visualize how each inhale is supplying you with the number one most essential nutrient you need to live—oxygen—and each exhale is an essential way to release waste material. Lymph: Shake up your lymphatic fluid and boost circulation with movement, massage, rebounding (minitrampoline), jump-roping, and deep breathing. Laugh each day; it helps alkalize the body and release stress. Kidneys: Your kidneys are a great channel of elimination. Drink enough water so you use the bathroom once every hour.

FILLING FREE TIME Keep a journal. Do a project. Clean out your closet, wash the windows, refinish a piece of furniture, organize the bathroom, garden. Use your free time in the evening to be productive and you won’t notice hunger that can result from boredom. Get creative. Keep a journal, not only of what you eat, but how you are feeling before and after eating. Write about anything that you are feeling or experiencing during the cleanse, physically and emotionally. Paint, draw, sing, play music, dance, knit, sew…explore a new creative outlet. Meditate. This will help to curb your hunger, prepare your body and mind for sleep, and aid in your digestion and detoxification.

REINTRODUCTION Getting started with the Reintroduction process is easy. Now that you’ve finished your juices/smoothies/soups, continue eating three solid meals a day from the clean eating menu. Over the next seven days you’ll be reintroducing gluten and dairy and seeing how they affect you. Gluten and dairy are first during the reintroduction week because these are common toxic triggers that impact many people. Understanding your relationship with these two foods is one of the best things you can do to improve your health long-term.

LIVING CLEANER After Reintroduction, consider incorporating some of the things you have learned into everyday life. Add in the foods that fuel you and make you feel good and eliminate those that make you feel sluggish, tired, achy, irritable, bloated, gassy, heavy, or cause other health problems for you. Buy more organic produce and meats Eliminate/limit processed and fast foods Use cold-pressed oils REMEMBER: You don’t need to do everything all the time, this is about making choices that make you feel good. Choose things that are manageable and matter most to you.

CONTACT US Bliss Voicemail: 304 -413 -0270 Website: theblissbliss. com Michael Cardi Sargasso General Manager 215 Don Knotts Blvd Morgantown, WV 26501 Phone: (304) 554 -0100 Clean Support Online Toll Free: (888) 497 -8417 cleanprogram. com Rebecca Herod Cleanse Coordinator Cell: 304 -276 -2755 E-mail: raherod@gmail. com Ashley Keane Mountain People’s Co-op Manager 1400 University Avenue Morgantown, WV 26505 Phone: (304) 291 -6131