KICK STARTYOUR HEALTH

Welcome,

We are excited to have you join us in the “Kick Start Your Health” challenge. More so, we are proud of you for taking your health and future into your own hands and choosing to actively make a change in your lifestyle and health.

Our hope is that this daily guide will help you get o� to a great start by forming new health habits. We know that if you stick with this for one full month, you will leave being encouraged and empowered to continue to make other lifestyle changes.

Our wish is for you to become ambassadors to lead your family and friends into health habits that are better for them as well.

Day to day, you will be eliminating foods that are straining your body and replacing them with those that are more nutritious and wholesome to kick start you into better health.

Choose to be a fighter—fight for good health. We believe in you and we will be with you day by day as you begin this journey.

Best wishes,

Your friends at the NOCC

Disclaimer: This guide is written for informational purposes only. Statements within this document have not been evaluated or approved by the Food and Drug Administration. This guide is not intended to diagnose, treat, prevent or cure any disease. Content should not be considered a substitute for professional medical expertise or treatment. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns before starting a new diet or health program. The writers and publishers of

this content are not responsible for adverse reactions, e�ects, or consequences resulting from the use of this content.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

+ Gluten free flours - Processed flours

+ Raw sugars - Processed sugars

+ Healthy

snacks - Processed foods

+Homemade popcorn - Microwave popcorn

REST!

+ Coconut oil - Vegetable oils

+ Organic

produce - GMOs & non-organic

Get a massage!

+ Frozen and

fresh foods - Canned foods

+ 10-20

minutes ofmeditation

+ Broiled

meat - Grilled meat

+ Wild-

caught fish - Farmed fish

Try a healthy dessert!

+ Incorporate

a stress-reliever

- Tobacco

+ Bone broth - Processed meats

+ Pink

Himalayan salt

- Processed table salt

+ Ginger root

+ Tea - Alcohol, carbonated beverages

+ Homemade

condiments - Store-

bought condiments

+ Vegetables - Nuts, grains, legumes

+ Magnesium - All sugars

+ Coconut and almond milk - All dairy

+ Raw greens - Nightshade vegetables

+ Homemade

ferments - Soy

Schedule a check-in

Do yoga!

+ Essential oils - Other topical creams

+Flaxseed

Exercise

Self-assessment

Celebrate!

MONTH-LONG OVERVIEW DAY 1 - DAY 31

KEY+ = Items to add to your diet

- = Items to eliminate from your diet

What to eliminate today: Potato chips and other fried and processed foods

Potato chips are loaded with trans-fats, sodiums, artificial flavors,

preservatives—but also are fried in high temperatures which may produce carcinogens.

• Deviled or hard-boiled eggs• Smoothie• Homemade avocado or chia pudding• Homemade coconut or banana freezer pops• Raw veggies with hummus

• Guacamole or almond butter• Cheese, olives and pickles• Berries in coconut milk• Nuts• Lettuce wrapped salmon and mayo

• Zucchini coconut flour mu�ns• Baked kale chips• Baked coconut flakes

WHAT TO TRY TODAY: HEALTHY SNACK IDEAS

WHY?

Most wheat flour products that are available in the store are

overly-processed and, thus, di�cult for your body to break down. Because of their high glycemic index rate, blood sugar levels spike, and it can lead to weight gain. White flour is often bleached and manipulated to make it more appealing and the refinement of the flour removes its nutritional value. We are also avoiding other forms of “Gluten Free” flours and products that may contain other highly processed grains and other ingredients.

What to eliminate today: Processed sugars- including white sugar, high-fructose corn syrup, rice extract, malt, juices, syrup, sucrose, cane sugar, brown sugar, agave, natural flavorings, and processed stevia.

What to try today (in moderation): Raw honey, pure maple sugar/syrup, unsulfured blackstrap molasses, and coconut sugar

Processed sugars cause insulin spikes and have all of the natural minerals stripped out of them—even brown sugars.

Artificial sweeteners contain chemicals and aspartame that may be harmful to the body. Raw sugars, such as molasses and honey, are found to naturally contain beneficial trace minerals, but should still be used in moderation.

ALSO, START A SUPPORT GROUP. If you can’t get a friend or family member to join you, at least have someone who you can talk to every day about how you’re doing to help keep you on track and to cheer you on. It makes all the di�erence if you know you’re going to have to fess up that donut indulgence to someone who wants to see you meet your goals.

We challenge you to eliminate the following from your diet completely: Processed flours- including white, wheat and some “gluten free” floursWhat to try today: Coconut flour, almond flour (in moderation)

WHY?

WHY?

DAY 3

DAY 2

DAY 1

If you had a diet heavy in some of the foods we’ve eliminated so

far, you may be feeling some detox symptoms by now. Just as when your body detoxes from anything, you may be feeling weak, sore, tired, and irritable. Make sure you’re building in extra time to rest during this month and try and lower your stress

Research shows that microwave popcorn bags are lined with

harmful chemicals and may contain carcinogens. Also, the butter contains chemicals that are released as the bag is heated.

REST!

What to eliminate today: Microwave popcorn

What to try today: Make your own popcorn!

WHY?

levels. As you get through this phase, you will transition into a time where you feel more energized, have more mental clarity, and feel less fatigued because of the good foods you’re eating. There is a light at the end of the tunnel! Stay strong and nurture your body.

WHY?

Vegetable oils are full of chemicals from extraction, treatment, and the

alteration of their smell and taste. Some natural oils are generally very delicate and will go rancid when exposed to light, heat, etc. For this reason, even some oils that are good for you shouldn’t be used for cooking and should be stored properly. Coconut oil, avocado oil, butter, and ghee are preferred oils for cooking as they can withstand higher temperatures. Oils such as olive

oil should not be over-heated and should be purchased in dark glass jars to avoid damage from light exposure. Cook olive oil on very low heat or add in towards the end of your food’s cooking time. Only use sesame oil, fish oil and flaxseed oil in raw form.

WHY?

What to eliminate today: Hydrogenated fats, vegetable oils, peanut oil, canola oil, sunflower oil, sa�ower oil, soybean oil and corn oil

What to try today: Coconut oil, palm oil, grass-fed butter, ghee, animal fats

DAY 6

DAY 5

DAY 4

What to eliminate today: Canned goods- especially tomatoes

What to try today: Frozen vegetables, foods canned in glass jars, fresh produce

The plastic lining of the cans contains BPA. Acidic foods, such as tomatoes, break down the lining, releasing the

BPA into the food. Also, canned foods are typically high in sodium from the use of preservatives.

WHY?

The long-term e�ect of

genetically modified foods on humans is unknown. Non-organic fruits can contain pesticides and fertilizers, which are harmful to humans. To be safe, shop organic.

WHY?What to eliminate today: GMOs and non-organic fruits

What to try today: Organic produce or the Clean Fifteen

“THE CLEAN FIFTEEN”“THE DIRTY DOZEN”

• Onions• Avocado• Cabbage• Asparagus• Eggplant• Sweet Potatoes• Grapefruit• Mushrooms• Pineapples• Sweet peas• Mangos• Kiwi• Cantaloupe• Watermelon• Sweet Corn

- may be boughtnon-organic due tolow pesticide use

• Apples• Bell peppers• Celery• Kale/Spinach• Lettuce• Nectarines• Peaches• Potatoes• Strawberies• Pears• Grapes• Cherries

- this produce contains the highest levels

of pesticides

GO GET A MASSAGE.

Not only do you need to work out some of those knots and release the toxin build-up in your body, you need to RELAX and work to get your stress levels down. That’s reason enough to justify pampering yourself!

DAY 9

DAY 7

DAY 8

Grilling a steak can change the chemical and molecular structure of

the meat while other cooking methods may not.

Take 10-20 minutes today to meditate.

Meditation is the practice of focusing on the present rather than the past and future. It allows you to tune in to your body and identify what you are feeling and thinking in the moment to help you accept what is going on right now without judgment. It is a technique to help you cope with stress by letting go of your control.

WHY?

What to eliminate today: Grilled meats

What to try today: Baking, broiling or cooking your meat in a skillet

What to eliminate today: Farmed fish

What to try today: Wild-caught fish

Most farmed fish are fed unnatural diets and may be contaminated

with chemicals, antibiotics, pesticides, and carcinogens. Eating fish is beneficial for your diet, however. The best choices are salmon, sardines, mackerel, and herring. Try to eat a 6-oz serving two to three times a week.

WHY?

DAY 12

DAY 11

DAY 10

Having some withdrawals from your favorite foods? Try this yummy dessert recipe, courtesy of EatToBeat.com.

Ingredients:• 1 cup coconut water ( or filtered water | tea | spring water)• 1 banana (or 2 if you want smoothie to be thicker)• 1 tsp cacao nibs• 1 tsp organic cacao powder• 1 tsp cacao butter• 1 cup (or 2) of berries: blueberries, raspberries, strawberries• 1 handful of soaked cashews (or cashew butter | almond butter)

CHOCOLATE SUPERFOOD SMOOTHIE | SERVES 1, AS A DESSERT COURSE

• 1 tsp maca• 1 tsp hemp seeds• 1 tsp spirulina• Goji berries for topping or any frozen berries

Directions: Blend until smooth.

What to eliminate today: Tobacco

What to try today: Incorporate a daily stress reliever into your routine. Try listening to music or taking a long walk.

While some claim it as a stress reliever, the negative side-e�ects of tobacco far

outweigh its use and it is directly linked to cancer. We challenge you to incorporate other stress-relievers into your life and commit to completely eliminating tobacco.

WHY?

What to eliminate today: Processed meats— including salted, pickled or smoked foods

What to try today: Bone broth

Sausages, hot dogs, bacon, lunch meats, etc. that are processed may contain chemicals and preservatives

that accumulate in your body over time. Buying real bone broth or making your own and drinking a couple cups a day can give nourishment to your body.

WHY?

DAY 15

DAY 14

DAY 13

What to try today: Ginger root

Eating ginger may help ovarian cancer patients

remedy nausea and inflammation.

WHY?

What to eliminate today: Alcohol, sodas, carbonated beverages, sports drinks, sugary fruit juices, etc.

What to try today: Tea

Sodas are loaded with sugar, artificial flavors, colorings, and other

chemicals that acidify your body and damage your health. Studies show alcohol use is the second leading cause of cancer, right behind tobacco use. Excessive alcohol use is the main cause of mouth, esophagus, liver, colon, mouth, rectum, and female breast cancers.

WHY?

What to eliminate today: Table salt, salts labeled “sodium only” or salts with anti-caking agents

What to try today: Pink Himalayan salt, other naturally colored salts with trace minerals

Most processed, white salts have been treated so they don’t stick together in

moist environments when salt is naturally meant to clump together. The healthiest and most nutrient-rich forms of salt are generally colored (pink, grey, etc.) and will naturally clump.

WHY?

DAY 18

DAY 17

DAY 16

What to eliminate today: All sugars- Limit yourself to two or three servings of fruit per day. Try to avoid eating anything with added sugars, including the previously recommended raw sugars

What to try today: Magnesium

Magnesium helps with sugar cravings, blood sugar, sleep and crampsWHY?

What to eliminate today: Store-bought dressing and condiments

What to try today: Make your own dressing, mayo, etc.

Many store-bought dressings contain hidden preservatives, flavorings, vegetable oils, and

other ingredients. Some brands do o�er good variations of dressings and condiments, check the labels to be sure you know what is in it before you buy it, or make your own at home!

WHY?

For the rest of the month let’s begin completely eliminating anything that can cause inflammation in your system.

What to eliminate today: White rice, pasta and roasted nuts

What to try today: As a substitute for rice, pasta, etc. consider serving your dishes on a bed of greens, spaghetti squash, zucchini noodles, etc.

White rice and pastas are overly-processed and, thus, di�cult for your body to break down. You

may choose to leave out other grains, beans and legumes as well, as they can be harder to digest. Choose raw nuts and roast them yourself. Avoid peanuts completely as they are a top allergen and are used in many processed foods.

WHY?

DAY 21

DAY 20

DAY 19

What to eliminate today: Soy

What to try today: Homemade ferments

Many soy products are genetically modified, di�cult to digest, wear out

the endocrine system, are over consumed, and are allergens. Fermented soy is an exception to the above. Eating fermented foods, such as pickles, sauerkraut, or kombucha, with two of your meals a day can help with digestion and help your stomach break down foods and get the most nutrients out of your meal.

WHY?

What to eliminate today: All dairy- including milk, yogurt, cheese, creams, butter, etc.

What What to try today: Coconut milk, almond milk (unsweetened)

There are many benefits of dairy products, but most people have a hard

time digesting them, which can lead to sensitivities and intolerance to it. After eliminating it this month, you can choose to reincorporate it into your diet if your body doesn’t have adverse reactions to it. Choose cheeses that are aged, as they contain less lactose. Choose clarified butter rather than other

WHY? substitutes. Also, look for the most natural creams and milks that are from pastured and grass-fed animals, avoiding anything highly processed where natural fats are removed. Some fats are good for your body and fat-free substitutes sometimes lack real benefits.

What to eliminate today: Nightshade vegetables: including tomatoes, peppers, eggplant, paprika, tomatillos

What to try today: Raw greens- try to incorporate some into your meals every day

This family of vegetables is known to cause inflammation for some people, while raw

vegetables assist with digestion. Eliminating them for a while may give your body a rest.

WHY?

DAY 24

DAY 23

DAY 22

What to eliminate today: Topical creams full of chemicals

What to try today: Frankincense and lavender essential oils

Many topical creams and other skin products are full of chemicals that are

absorbed into the body through the skin. Be mindful of what products you are using and consider using pure, unrefined coconut oil as a replacement for lotion. Frankincense and lavender essential oils are beneficial for calming and nourishing the body.

WHY?

SCHEDULE A WELLNESS CHECK-IN WITH YOUR DOCTOR!

Do Some Yoga

By now, you should start feeling your energy levels increase and your joints may feel better. It’s a great time to get into a regular yoga routine. Yoga for cancer patients is designed to calm and de-stress and is typically accessible for patients.

DAY 27

DAY 26

DAY 25

Reflect on your progress!

At this point in your cleanse, you should have a much healthier gut, with less bloating and indigestion, that is able to better break down and absorb the nutrients that you feed it. Your joints should feel better and your aches should have lessened. Take time to write down some of the areas of improvement you’ve seen in your body the past month and save it as motivation to continue in your new habits. Have you noticed a di�erence in your mood, energy level, concentration, sleep quality, and skin?

What to try today: Flaxseed

Lignin is an antioxidant in flaxseed has been said to help block forms of estrogen, which

are known to aggravate ovarian cancer. Some bad side e�ects are possible with flaxseed, but they are primarily associated with consuming large amounts.

WHY?

Exercise!

Your body needs regular exercise to stay strong and healthy. Get out and get moving!

Congratulations! You’ve completed the Kick Start Your Health Challenge!

You’re feeling great, so what’s next? If you’d like, you can reintroduce some of the foods you’ve eliminated one at a time to see if your body has a sensitivity to it. Try to introduce only one new food every 72 hours—eating a large quantity of it—and check for a negative response. If you don’t note any, move on to the next food.

MARCH 30

DAY 29

DAY 28

DAY 31

DAY 30

THIS OR THATWhat NOT to eat What to eat

PROCESSED SUGARSWhite sugars, brown sugars, powdered sugars, artificial sweeteners

SUGARSRAWRaw honey, molasses, coconut sugars, maple sugar/syrup - inextreme moderation or eliminate completely

PROCESSED FLOURSEnriched white flours, enriched wheat flours

GLUTEN-FREE FLOURSCoconut flour, Almond flour, Tapioca flour

OR soaked sprouted grains, traditional sourdough or 100% rye - inextreme moderation or eliminate completely

ALCOHOL & SODAAlcohol, sports drinks, sodas, etc.

NUTRITIOUS DRINKSHerbal teas, black tea, green tea, co�ee, kombucha

HYDROGENATED FATSPeanut oil, canola oil, vegetable oil, soy oil, cottonseed oil, corn oil,sa�ower oil, grapeseed oil

FATS & OILSCoconut oil, grass-fed butter, animal fats, ghee

MODIFIED PRODUCEProduce with GMOs and non-organic produce

ORGANIC PRODUCELocally-grown, organic produce and the “Clean 15”

MODIFIED MEATSFarmed fish, grain-fed chicken and beef

NATURAL MEATSWild-caught fish, pastured and grass-fed meats and eggs, sardinesand oysters canned in water/olive oil

NUTS, GRAINS, LEGUMESBlack beans, kidney beans, pinto beans, white beans, chick peas,lentils, peas, peanuts, soy, wheat, corn, oats, rice quinoa, barley,millet

VEGETABLESZucchini noodles, spagetti squash, greens

OR GLUTEN-FREE GRAINSsoaked rice, beans, quinoa, lentils and oats - in moderation - limit to1/2 serving cooked per day

DAIRYMilk, cheese, creams

LACTOSE-FREEAlmond and coconut milk

OR hard cheeses, clarified butter, pastured, grass-fed, raw andorganic dairy - limit to 2-8oz per day

CANNED & PICKLED GOODSProcessed foods, foods pickled in vinegar, foods canned in metalcans

FRESH & HOMEMADEFermented pickles, sauerkraut, etc., food canned in glass jars,frozen vegetables, fresh vegetables

PROCESSED CONDIMENTSChemical-containing salad dressings and condiments

HERBS, OILS & SPICESblack pepper, basil, cilantro, cinnamon, cloves, ginger, lavender,mint, nutmeg, parsley, peppermint, rosemary, sage, tarragon,thyme, pink himalayan salt, vanilla extract, olive oil, palm oil,avocado oil, sesame oil, apple cider vinegar, coconut aminos,almond extract, peppermint extract, raw cocoa powder

PEANUT BUTTERGenerally avoid peanut products, as well as roasted nuts, flavorednuts, etc.

NUTS, SEEDS & NUT BUTTERSAlmond butter, cashew butter, sesame seeds, pumpkin seeds, hempseeds, flax seeds, chia seeds

FRUIT JUICESugary juices with added flavors and preservatives

FRESH FRUITBlackberries, blueberries, coconut, cranberries, grapefruit,raspberries, grapes, pumpkin, tomato, green apples, avocado - limitto 1 serving per day

PACKAGED/PROCESSED FOODSAnything else not mentioned that is a highly processed packagedgood, including items labeled “Gluten Free”

HOMEMADE FOODSHomemade snacks and products such as plantain chips, kale chips,nuts,

SOY FERMENTED SOY

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