© 2015 Dawn Hutchins

Let food be thy medicine, and medicine be thy food.

~ Hippocrates

Program Manual

© 2015 Dawn Hutchins

If it came from a plant, eat it.

If it was made in a plant, don’t.

~ Michael Pollan

Disclaimer: By purchasing this plan, you accept these terms and conditions without limitation. You agree that you have read and

agreed to these terms and conditions, while using this plan. This program is for educational and informational purposes

only. It is not intended to treat, cure or diagnose any ailments.

You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or

treatment. If you have any concerns or questions about your health, you should always consult with a physician or other

health care professionals. Do not disregard, avoid or delay obtaining medical or health related advice from your health

care professional because of something you may have read in this plan. The use of any information provided in this plan is

solely at your own risk. Nothing stated in The Cleansing Life Diet Reset Program Plan is intended to be used in replace of

medical or counseling care. For purposes of this agreement, the practice of medicine and counseling incudes without limi-

tation, psychiatry, psychology, psychotherapy, or proving health care treatment, instructions, diagnosis, prognosis, or ad-

vice. Dawn Hutchins is not a doctor and the advice and suggests given are based on her years of experience, education,

implementation and working directly with the health needs of others. Any suggests or recommendations listed in The

Cleansing Life Diet Reset Program Plan are to be discussed directly with your doctor.

You understand that the recipes and information within the program are meant to be guidelines for healthy living, nothing

more. Everyone’s body works and reacts differently.

You understand and agree that you will indemnify, defend and hold Dawn Hutchins and her affiliates and Kaycee Brown,

RDN, LDN, harmless from any liability, loss, claim and expense, including reasonable attorney’s fees, arising from your use

of The Cleansing Life Diet Reset Program, or your violation of these terms and conditions. All Cleansing Life Diet Reset Pro-

gram materials, including but not limited to, PowerPoint presentations, PDF documents, photos and handbooks are the

property of Dawn Hutchins and copyrighted as such. You (customer) agree not to copy or distribute such materials with-

out prior written authorization from Dawn Hutchins. Reproduction of these materials is illegal and is subject to investiga-

tion and possible federal punishment.

This program has been reviewed and approved by Kaycee Brown, RDN, LDN, Licensed Dietitian in the State of Florida. She

is available for consultation and approves each change prior to inclusion in the program in accordance with Florida Statute

468.505 exemption J. Please contact me at dawn@floridacoastalcooking.com to schedule consultation time with her.

© 2015 Dawn Hutchins

Welcome .................................................................................. 4

How the Program Works.......................................................... 5

Calendar ................................................................................... 6

Foods and Drinks for the Plan .................................................. 7 Stocking Your Kitchen .............................................................. 8 Additional Resources ............................................................... 9

Week 1: Step 1 Overview ..................................................... 10

Acid and Alkaline Balance ..................................................... 12 Time Saving Smoothie Option .............................................. 13 Reading Labels ...................................................................... 14 Organics ................................................................................ 15 Genetically Modified Organisms ........................................... 17 Listening to Our Bodies ......................................................... 18

Dealing with Fatigue ............................................................. 19 Week 2: Step 2 Overview ..................................................... 20 Time Saving Salad Option ..................................................... 21

Feel Full ................................................................................. 22 Sugar ..................................................................................... 23 Addition/Substitution Suggestions ....................................... 25

Eating Out and Traveling ....................................................... 26 Will I Get Enough Protein and Calcium ................................. 28

Week 3: Steps 3, 4 and 5 Overview ..................................... 32 Step 3: Meditation................................................................ 33 Step 4: Cleansing External Toxins ........................................ 34 Step 5: Motion ...................................................................... 34 Money Saving Tips $$ .......................................................... 35 Notes ..................................................................................... 37 FAQ........................................................................................ 38

TABLE OF CONTENTS

© 2015 Dawn Hutchins

Getting started is easy:

1. Read through this entire manual to get a feel for each week.

2. Participate — Group support is instrumental for your success. You will be added as a

Facebook friend and then added to the secret Facebook group. If you don’t have a

Facebook account, please set one up for this purpose only. Each day I ask you to

check in with what you liked best about the previous day, what was the most chal-

lenging thing, and with something you learned. Though I will be facilitating, the

group is encouraged to support each other in a cooperative and positive manner.

3. Plan — The best way to go about this program is to plan. Spend the first week

getting acclimated to the new breakfast routine, and take the week to meal plan for

the next two weeks. Choose some recipes, then precook and freeze some beans and

grains to prepare. This will be your practice going forward. I always have a rolling

two weeks of meals planned to take the guesswork out of weeknight meals. As I try

new recipes I love, I add them to the rotation.

REMEMBER:

Focus on what we are adding in, not what you can’t have. Adding healthy foods will naturally crowd

out unhealthy ones without a feeling of deprivation.

Thank you for joining

me on this journey!

Let’s do this TOGETHER!

WELCOME

© 2015 Dawn Hutchins

© 2015 Dawn Hutchins

Sun Mon Tue Wed Thu Fri Sat

31Program

begins with Step 1: alkalize your body.

1Soak and

cook grains & beans to freeze.

2 Try parsley

in your green smoothie.

3 Choose your

recipes for next week.

4 Prep your

shopping list for next week.

5 Shop for

next week’s foods.

6 Make a large

pot of soup to last the first few days.

7 Step 2: Add

more plant foods.

Create healthy desserts to tack-le cravings.

8 Prep for the

next three days’ lunches.

9Try a new

veggie at din-ner.

10Get your

weekend game plan together. PREPARE, PRE-PARE, PREPARE.

11Prep your

shopping list for next week to continue with healthy habits.

12Shop for

next week’s foods.

13 Add some-

thing new to your exercise regimen.

14Make your

own cleaning spray.

15Think:

Meditation, Gratitude, Vision.

16Green

smoothie check-in, try some-thing new.

17 Soak and

cook grains & beans to freeze.

18 Think:

Meditation, Gratitude, Vi-sion.

19Shop for

next week’s foods.

20 You did

it! Now the real decision mak-ing begins…

21What

healthy habits will you con-tinue with?

22 23 24 25

26

27 28 29

Aug-Sept 2015

DRINK LOTS OF FILTERED WATER DAILY

© 2015 Dawn Hutchins

FOOD AND DRINK SUGGESTIONS

Foods, Spices and Drinks to Add and Enjoy for Optimum Cleansing and Health During the Program and Beyond

Leafy Greens (collard greens, mustard greens, kale [all types], Swiss chard, spinach) ∙

Cruciferous Vegetables (cauliflower, cabbage, broccoli, bok choy, kohlrabi, Brussels

sprouts) ∙ Root Vegetables (sweet potatoes, carrots, parsnips, onion, radishes, beets) ∙

Sweet Peppers ∙ Spicy Peppers ∙ Mushrooms (button, shitake) ∙ Celery ∙ Tomatoes ∙ Avo-

cados ∙ Lettuces (butter, Romaine, heirloom varieties [forgo iceberg lettuce]) ∙ Squashes

(summer squash, zucchini, calabaza, butternut) ∙ Fresh Herbs (parsley, basil, mint, cilant-

ro) ∙ Vegetable Broths ∙ Fresh Fruits (esp. lemon!) ∙ LOTS of Filtered Water ∙ Spices and

Seasonings (cayenne pepper, cumin, garlic, paprika) ∙ Vinegars (esp. apple cider vinegar)

∙ Fermented Foods (Kimchi and Sauerkraut) ∙ Seeds (quinoa, sunflower, sesame, flax,

esp. chia) ∙ Beans (fresh green beans, kidney, chickpeas, black) ∙ Nuts (almonds, walnuts,

pine nuts, pecans, cashews) ∙ Tempeh ∙ Tofu ∙ Coconut Milk ∙ Green Tea ∙ Whole, Unpro-

cessed Grains (rice, millet, oatmeal, popcorn)

In moderation: All Natural Nut Butters ∙ High-Quality Coconut Oil ∙ Avocado Oil ∙ Raw

Extra Virgin Olive Oil ∙ Commercially Prepared Kombucha ∙ Dried Fruit ∙ Nut and Bean

Flours ∙ Plain, Unsweetened, Nondairy Yogurt

Foods to find substitutions or additions for if you choose to do so:

Fried Foods ∙ Meats ∙ Dairy ∙ Processed Foods ∙ Wheat ∙ White Flour ∙ Sugar ∙ Artificial

Sweeteners ∙ Alcohol ∙ Caffeine ∙ Gum ∙ Breads ∙ Pasta ∙ Sports Drinks ∙ Gluten ∙ Eggs ∙

Seafood∙ Nicotine

Note: Be sure to vary your vegetables. Certain vegetables, such as summer squash,

Swiss chard, and spinach, contain oxalic acid that can inhibit calcium absorption and can

contribute to kidney stones. By eating a wide variety of vegetables and fruits, you can

avoid complications and enjoy the health benefits of these foods!

© 2015 Dawn Hutchins

STOCK YOUR KITCHEN RIGHT! Some of the Items You’ll Want to Use Every Day

Baking sheet

Casserole dish

Food processor

Glass storage containers

Great set of kitchen knives

Magic Bullet blender or other blender

Mason jars

Measuring cups and spoons

Silicone cookware and bowl lids

Stackable mixing bowls

Stainless pots and pans

Parchment paper

Zip-top freezer bags (we will be reusing these)

Bonus:

Vitamix

Pressure cooker

Grill or George Foreman Grill

Tofu Press (Such as Tofu Xpress) (Click here for video on how to press tofu.)

FIND MORE COOL RESOURCES AND SUPPLIES ONLINE AT MY STORE—DELIVERED TO YOUR HOUSE WITH THE CLICK OF A BUTTON.

© 2015 Dawn Hutchins

Learning and educating yourself is key for success. Here are some valuable resources that have been invaluable to me. Pick up a copy of a few of the following books and documentaries for your library. Many of these documentaries can be found on Netflix.

Required:

Forks Over Knives, Brian Wendel (Documentary: heart disease, cancer, diabetes.)

Hungry For Change, Carlo Ledesma, Laurentine ten Bosch & James Colquhoun, Food Matters TV (Documentary: Ditch the diets, conquer the cravings and eat your way to long term health.)

The Pleasure Trap, Douglas Lisle (TEDxFremont: Why it’s so hard to eat right.)

Why we’re addicted to food, CNBC News (Video: The addictive science of junk food.)

Extra Credit:

Nutritional Update for Physicians: Plant-Based Diets, National Center for Biotechnology Information (Compilation of studies)

The China Study, T. Colin Campbell Forks Over Knives Handbook, Gene Stone Salt, Sugar, Fat: How the Food Giants Hooked Us, Michael Moss Food Matters (Documentary: a collection of interviews about making the best choices for your health.) Food Inc., Robert Kennel (Documentary: the state of the commercial farming industry.) Fed Up, Stephanie Soechtig (Documentary: sugar addiction and kids.) GMO OMG, Jeremy Seifert (Documentary: genetic modification in food.) Fat, Sick and Nearly Dead 1, Joe Cross Film (Documentary: How one man conquered his disease with plants.) Fat, Sick and Nearly Dead 2, Joe Cross Film (Documentary: continuation of Fat, Sick and Nearly Dead 1) Free Compilation of Ted Talks: What’s Wrong with What We Eat? Free Compilation of Ted Talks: Plantastic Free 10-Day Trial of all Food Documentaries at Food TV (Perfect for our purposes!) List of Top Blogs

REMEMBER:

The more you learn about food and how it impacts your health, the easier it will be to stick to healthy eating.

Arm yourself with the tools to make a healthful, lifelong change. Even if you have read or watched most of

these, I encourage you to pick them up again and take a fresh look. I always learn something new that I missed

the first time around!

Consider these your continuing education classes without the test. Pop some popcorn, put on your comfy

slippers and enjoy the movies!

ADDITIONAL RESOURCES

© 2015 Dawn Hutchins

Step 1: The first step is all about starting the day in an alkaline state and introducing plants to every part of the day (including breakfast). Think of an alkaline body as a cool, smooth-running car engine and an acidic body as a red, hot, inflamed body.

Keep in mind that coffee is very acidic. After you’ve done the work of changing your morning routine to include alkaline foods, it would be a shame to consume something so acidic. If you are a die-hard coffee lover, start adding in half decaf to begin discon-necting with caffeine so you can choose when, and if, you have coffee going forward. Instead of cream, try adding some coconut milk. For sweetener, try stevia, coconut nectar or maple syrup; don’t overdo it, just a dab will do.

Start reading ingredients on labels. If you don’t recognize the ingredients, decide whether or not you want them in your body. Stick to products with two or three (or fewer) simple ingredients.

Start to familiarize yourself with the list of plant-based foods for week 2. Begin gathering grains and beans for the recipes you chose and cook them in bulk to enjoy in dishes next week.

Begin watching the required documentaries in the Additional Resources section (page 9) and then continue on with your “continuing education.” It will make it 100 percent easier to stick to your plan. Check out the list of films, pop some popcorn and enjoy!

GUIDELINES TAKE WHAT YOU WANT & LEAVE THE REST!

WEEK 1: Step 1—START YOUR DAY RIGHT

© 2015 Dawn Hutchins

Probiotics

Probiotics have many benefits. This is a key factor in my diet for digestion, fighting in-

fection and balancing the flora in the body. Watch my video about probiotics here.

Raw Apple Cider Vinegar (see the Cider Vinegar Elixir recipe in the cookbook)

Cider vinegar has lots of raw enzymes and beneficial bacteria. I start my day with 1-2

tsp of cider vinegar or make the apple cider vinegar elixir in the cookbook. This alka-

linizes the body.

Warm Lemon Water

Lemon water helps to flush toxins and aids in weight loss and digestion. It also balanc-

es the pH of the body. What’s not to love?

Cool Cleansing Smoothie (See the Cool Cleansing Smoothie options in the cookbook)

+ 2 Tbsp Chia Seed

Kale, collard greens, spinach and any hearty, leafy green are great options for front-

loading your day with massive amounts of vitamins and nutrients. I mix a new combi-

nation every day to keep things interesting.

Cayenne Pepper

Cayenne boosts your metabolism and burns fat. I typically get cayenne capsules at my

grocery or natural food store and take as directed. (Cayenne pepper only, no fillers.)

Many people notice an immediate change/increase in metabolism the first day, but the

body should adjust quickly.

Week 2 Foods

Many of you are ready to begin incorporating week 2 foods into the rest of your day

now. Because a new habit takes 21 days to form, I fully support this. Feel free to skip

ahead!

WEEK 1: Step 1 Additions To Consider—CONT’D

© 2015 Dawn Hutchins

vs. Acidic Foods

Click here to read my post about pH.

© 2015 Dawn Hutchins

SHORT ON TIME? Blend your morning smoothie ahead of time, freeze and pull one out the night before.

© 2015 Dawn Hutchins

If you take anything

away from this program,

I would want it to be for

you to start reading

ingredients on the

labels instead of only

the fat and calories.

READING LABELS

Start reading labels.

More specifically, the ingredients on

the labels.

You will be shocked by what is in

packaged foods.

Better yet, forgo the packaged stuff

and buy straight from the farm at

farmers markets or from a CSA. It will

save your wallet, the environment

and your health. No labels means you

know exactly what’s in it.

Start teaching your kids to read labels.

Encourage them to try to pronounce

ingredients. They will soon see how

ridiculous these additives are.

Encourage them to find one- and two-

ingredient foods or to stick to simple

ingredients with no added sugar.

Identifying added sugars is not always

easy.

We’ll talk sugar on pages 23 and 24.

READING LABELS

© 2015 Dawn Hutchins

ORGANICS ARE ORGANICS REALLY THAT IMPORTANT?

© 2015 Dawn Hutchins

Organic foods in the US are foods that are required to meet specific standards set forth by the US Government.

By US standards, organic farming represents sustainability, fostering balance and eco-logical diversity. Organic foods are produced without the use of conventional, syn-thetic chemical fertilizers and pesticides.

Wash your nonorganic produce

For produce you don’t buy organic, you can create a simple wash by mixing 1 cup white vinegar with 3 cups water in a spray bottle. Wash your hands, spray your veg-gies, let sit for a minute, then rinse. This is not a foolproof method—stick to organic when you can.

Produce to buy organic due to pesticides and risk of genetic modification:

apples, sweet corn, grapes, peaches, mushrooms, bell peppers, spinach, celery, tomatoes, berries, summer squash and zucchini, papaya, pineapple

Safe to purchase conventional if you choose: onions, garlic, cauliflower, broccoli, avocado, cabbage, citrus, kiwi, egg-plant, Brussels sprouts, bananas

Join an organic CSA like KyV Farm

A CSA refers to a particular network or association of individuals who have pledged to support one or more local farms, with growers and consumers sharing the risks and benefits of food production.

Shop farmers markets

Farmers markets are a great way to meet your grower. Be sure that the stand you choose to purchase from is not reselling vegetables from a bulk store like Costco. Ask them if they are the farmer and inquire about organ-ic farming practices. Bring the kids!

ORGANICS

© 2015 Dawn Hutchins

EXTRA CREDIT: WATCH

THE DOCUMENTARY

GMO OMG.

GENETICALLY MODIFIED ORGANISM

GMO

“GMOs (or ‘genetically modified organ-

isms’) are living organisms whose ge-

netic material has been artificially ma-

nipulated in a laboratory through ge-

netic engineering, or GE. This

relatively new science creates unstable

combinations of plant, animal, bacteria

and viral genes that do not occur in

nature or through traditional

crossbreeding methods.” www.nongmoproject.org

The problem with GMOs is that not

enough testing has been done to ensure

their safety. They have been banned in

many countries. Eighty percent of pro-

cessed nonorganic foods contain GMOs.

The most prevalent GMO crops

are conventional (aka nonorganic)

corn, wheat, soy, sugar beets

(white sugar), zucchini, summer

squash and cotton. Companies are

now genetically modifying apples and

more is to come.

www.nongmoproject.org

Look for the organic or NON GMO

Project Verified symbols when

shopping.

GENETICALLY MODIFIED ORGANISMS IN OUR FOOD

© 2015 Dawn Hutchins

Nothing is more important than that you FEEL good.

~ Abraham Hicks

Pay attention to your hunger and start listening to your body.

Some of us have lost the ability to do this, so here is what I like to do:

Have dinner on appetizer plates, use coffee cups instead of bowls, and use child-sized spoons and

chopsticks instead of forks.

This technique helps those of us who eat with our eyes.

When we see a half-full plate, we see deprivation. An overfull appetizer plate will feel like

abundance. The child-sized spoon, while silly, will slow you down.

I used to battle a major sweet tooth. Here’s what I did: Stopped eating dinner before I was full so I

could save room for dessert. I had a small orange or apple first. Then I made up some Samoa Dessert Bites

and put those in the freezer. I pulled one out while I enjoyed my orange. My brain had developed neu-

ropathways that expected the surge of sugar after a meal. I needed to start altering those neuropath-

ways, easing off toxic sugar by introducing natural sugars. The goal was to wean off the addictive sugar to get

me to the point where I could forgo dessert if I choose. Guess what—it worked!

© 2015 Dawn Hutchins

Fight Tiredness and Fatigue

There will be days that you’ll be tired regardless

of whether you are on this plan or not. Here are

a few ways I like to fight back.

Iron: I consume a therapeutic dosage of

vegetables with iron, such as fresh beet

and spinach juice, or my Warm Ginger-

bread Cookie in a Mug (see cookbook).

Alternatively, I may take an iron supple-

ment-but I try to get my iron from plants

if possible.

Vitamin D: I get out and play! Sunlight is

the best way to get vitamin D; however,

I’m careful not to burn. In this helpful vid-

eo, Dr. Mercola discusses how to deter-

mine if you can get enough vitamin D

from sunlight. If that’s not possible, I take

a high-quality vitamin D supplement.

B12: In two tablespoons, fortified nutri-

tional yeast has 150 percent of the daily

B12 requirement. Alternatively, I take a B-

complex supplement.

REMEMBER:

Should you choose to take supplements, ensure they are of the highest quality. In this

case, you get what you pay for.

Here I offer some suggestions

on how to fight exhaustion to

take you from tired to filled

with energy!

FIGHT BACK WITH FOOD

FATIGUE

TIRED?

© 2015 Dawn Hutchins

This is the most cleansing week. Continue with your breakfast routine from

step 1 and start adding in some new plant foods for lunch and dinner. This

is not about being perfect. If you stray off course, it is okay. Indulgence is

part of a healthy, long-term diet, so give yourself permission. That being

said, should you choose to follow the step 2 suggestions, the closer you

stick to the plan, the better your results will be and the more amazing you

will feel. Listen to your body. When you eat certain things, how do you feel

before and after you eat them?

You should feel lighter, sleep better and have better elimination by now.

Below are some suggestions for what daily meals might look like. (Find

more meal ideas on the back pages of the shopping list.)

Real food doesn’t have ingredients; real food is ingredients.

~ Jamie Oliver

Lunch

Citrus Quinoa Salad and Half Collard Wrap with Tofu

Grains & Beans over Sautéed Collard Greens

Snack

Ants on a Log and Steamed Edamame with Sea Salt

Fruit Skewers and Handful of Almonds

Dinner

Soup ‘n’ Salad: Bowl Licking Good Lentil Soup and Massaged Kale Salad

Sweet, Salty & Nutty Sauté

Dessert Peanut Butter Chocolate Milkshake

WEEK 2: Step 2—ADDING REAL FOOD

© 2015 Dawn Hutchins

SHORT ON TIME? Make your salads ahead of time too! I love these ideas from Abe’s Market. Simply use the vegan options.

© 2015 Dawn Hutchins

FEEL FULL

When our stomachs are full with fruits and plant-based foods, the density

(nutrient content) and stretch (fullness) receptors within the stomach lining talk

to our brain, letting us know we are satisfied and we have eaten enough.

As shown in the 3 pictures above, our receptors are fooled when we eat pro-

cessed foods and oils, and animal foods such as meats, seafood, poultry, eggs,

cheese and milk.

Eating these foods in excess may lead to overeating and hormone imbalance.

Thankfully it is very difficult to overindulge when eating lots of natural, organic,

fresh, whole, ripe fruits and vegetables. These foods do their job and satisfy us

while also providing an efficient source of calories, including protein and calcium,

and an abundance of vitamins and minerals.

Always aim to fill up on plant foods first that will make you feel incredible.

400 calories of beef,

chicken, pork, cheese

400 calories

of oil

400 calories

of vegetables

© 2015 Dawn Hutchins

Sugar deserves a whole page to itself due to its level of acidity,

addictive properties and toxicity.

How many people do you know who are addicted to sugar? I used to have such an

addiction that I would crave dessert every night, even if I was overstuffed. Some-

times I would even throw a dessert out and then dig back through the trash to find

it. If that isn’t addiction, I don’t know what is. Later I heard Kris Carr (Crazy Sexy Can-

cer) say the same thing in a documentary—except to stop herself from digging

through the trash she would spray the food with Windex.

She confirmed that I was not alone in this struggle. Many people deal with

extreme sugar addiction.

I got rid of the addiction through a cleanse, much like this program, and through

adding in alternatives to conventional desserts. Terry Walters, one of my all-time fa-

vorite cookbook authors, has some great tips on adding in alternative foods for

sweets. Curb your sugar craving by enjoying sweet potatoes cooked with the skin

on, a dab of coconut oil, cinnamon and a pinch of sea salt, or try some of the des-

sert recipes in the cookbook.

Artificial sugars are no better and have possible links to diseases, hormone imbal-

ance and neurological disorders.

RED 40, YELLOW 5 AND OTHER PETROLEUM-BASED DYES

When you start reading labels, you will see how many products contain petroleum-

based dyes. They are ubiquitous in children’s snacks and sweets and have been

linked to ADD, ADHD, cancer and other diseases. CSPI

CARAMEL COLORING

Caramel coloring is the single-most-used coloring in the world. It’s the artificial food coloring that turns foods a golden color, and it has been linked to thyroid cancer, liv-er cancer, lung cancer and leukemia. It is most often found in colas (both diet and regular). Smith TJS, Wolfson JA, Jiao D, Crupain MJ, Rangan U, et al. (2015) Caramel Color in Soft Drinks and Expo-

sure to 4-Methylimidazole: A Quantitative Risk Assessment. PLoS ONE 10(2): e0118138. doi:10.1371/journal.pone.0118138

SUGAR (AND OTHER YUCKY STUFF)

© 2015 Dawn Hutchins

HIDDEN SUGAR Barley Malt

Beet Sugar

Brown Sugar

Buttered Syrup

Cane Juice Crystals

Cane Sugar

Caramel

Carob Syrup

Corn Sweetener

Corn Syrup

Corn Syrup Solids

Confectioners’ Sugar

Corn Syrup Solids

Castor Sugar

Date Sugar

Dextran

Dextrose

Diastatic Malt

Diatase

Ethyl Maltol

Fructose

Fruit Juice

Fruit Juice Concentrate

Fruit Nectar

Galactose

Glucose

Glucose Solids

Golden Sugar

Golden Syrup

Honey

High Fructose Corn Syrup

Icing Sugar

Invert Sugar

Lactose

Maltodextrin

Maltose

Malt Syrup

Maple Syrup (okay for our pur-

poses)

Molasses (Blackstrap is okay for

our purposes)

Raw Sugar

Sorbitol

Rice Syrup

Turbinado Sugar

Sucrose

© 2015 Dawn Hutchins

© 2015 Dawn Hutchins

Pack a small cooler with fresh fruit, nut bars, nut butter and sugar snap peas. Bring as much as hu-

manly possible.

Sneak food in if you have to. I give you full permission. When my family went to Disney, we

brought our food in with no problems by mentioning food allergies, and we were so glad we did.

There were minimal choices when it came to healthy food options, and they were WAY over-

priced. Don’t feel bad about using the allergy technique. We are ALL allergic to processed foods

on some level.

Check the menu online and call ahead. Many times restaurants will be happy to prepare something

for you if given advance notice.

Before leaving for your trip, check Google for restaurants that feature fresh, local and organic

foods. Read this post for more tips on weekend travel from Oh She Glows.

Fast food

You can’t prevent toxins and pesticides, BUT choose fresh veggies, leafy greens and steamed veg-

gies with no butter or oil. Restaurants overdo their fats in butter, cheeses and oils. Try balsamic

vinegar instead. Some restaurants even provide balsamic reduction. It is more delicious than

butter!

A few options

Look for minestrone soup, beans and rice, baked sweet potato (plain), nuts and seeds, and fresh

herbs (parsley and cilantro). Mix your own dressing (oil and vinegar) or sub hummus, fresh avoca-

do or guacamole for dressing if they don’t make theirs fresh. (Those are also great substitutions

for cheese.)

Conventional fried foods, dairy and meats are VERY toxic because of the hormones, antibiotics and

the poor living conditions of the animals. Choose whether you want to add in some less acidic/

toxic foods or whether you choose to keep these in your diet.

Click here for my Disney Survival Guide

PREPARE, PREPARE, PREPARE

THERE IS NO SUBSTITUTE!

EATING OUT AND TRAVELING Pesticide-, Toxin- and Antibiotic-Free (Video)

© 2015 Dawn Hutchins

If Aunt Edna wants to go to McDonald’s and you can’t get around it, toxins and pesticides can’t be avoided. But order along the lines of the following sug-gestion, and you’ll minimize your intake of toxic substances: a fresh salad with a majori-ty of vegetables; subtract animal protein and dairy. Example: At McDonald’s, order the Premium Southwest Salad with Grilled Chicken, but order with NO chicken, cheese or tortilla strips. The salad would be: fresh mixed greens, fire-roasted corn, savory black beans, fire-

roasted tomatoes and spicy poblano peppers with a fresh-sliced lime wedge, and

served with Newman's Own Southwest Dressing. Load up on the fresh veggies. (I would

also have some seasoned walnuts, or lovely grilled tofu or tempeh sprinkled with

adobo seasoning, in a cooler to throw on the salad.)

TRAVELING WITH FAMILY

© 2015 Dawn Hutchins

RDA Recommended Grams Protein Per

Day

Children ages 1–3 13

Children ages 4–8 19

Children ages 9–13 34

Girls ages 14—18 46

Boys ages 14—18 52

Women ages 19–70+ 46

Men ages 19–70+ 56

When I went through a diet reset program many years ago, prior to

my switch to a plant-based diet, my main concern was whether or

not I would get enough protein and calcium. My biggest takeaway

acquired from the plant-based nutrition certification through Cor-

nell University and the T. Colin Campbell Foundation is that too

much emphasis is put on this single aspect of nutrition. There are

various theories as to why; however, we do know the recommend-

ed allowance is minimal when compared to suggestions from many

health care professionals and fitness experts.

There are plenty of plant-based athletes out there. Frank Medrano

- calisthenics expert, trainer and athlete is one fine example.

The USDA-recommended allowances for protein are as follows:

WILL I GET ENOUGH PROTEIN AND CALCIUM? (Video)

© 2015 Dawn Hutchins

PLANT-BASED PROTEIN SOURCES

Food Grams Protein Per

Serving

Tempeh

(1/2 block) 20 grams

Lentils

(1 cup cooked) 18 grams

Hemp Seeds

(3 Tbsp) 10 grams

Quinoa

(1 cup cooked) 9 grams

Tofu

(3 oz extra firm) 9 grams

Almonds

(raw, 1/4 cup) 8 grams

Sunflower Seeds

(raw, 1/4 cup) 8 grams

Food Grams Protein Per

Serving

Broccoli

(chopped, 1 cup) 6 grams

Chia Seed

(2 Tbsp) 6 grams

Kale

(chopped, 2 cups) 4.5 grams

Avocado

(1/2 whole) 5 grams

Garbanzo Beans

(1 cup cooked) 14.5 grams

Oatmeal (1 cup) 6 grams

Cashews (1 oz) 4.4 grams

www.usa.gov through www.kriscarr.com and www.foodmatters.com

Tips:

Keep in mind that the USDA RDA guidelines are not minimums; they are recom-

mended amounts for daily consumption.

There is a myth that plant proteins need to be combined in the same meal to create

“complete” proteins. This is not necessary if you are eating a whole foods, plant-

based diet. Your body obtains the necessary micro and macro nutrients from the

foods we eat.

© 2015 Dawn Hutchins

BUT DON’T I NEED DAIRY FOR CALCIUM? You absolutely need calcium—and a form that is highly absorbable. But, contrary to

what the dairy industry tells us, humans don’t actually NEED the milk of other ani-

mals in order to obtain the best and most absorbable forms of calcium.

Chew on This:

Humans are the only species that 1) consumes the breast milk of another animal, and 2) continues

to drink milk long after infancy. Cow’s milk is intended to bring a calf to 500 pounds within months.

Skim milk is of no added benefit. When we skim out the fat, we are left with increased amounts of lac-

tose (milk sugar).

Though cow’s milk does contain substantial amounts of calcium, it has never been proven to de-

crease osteoporosis and fractures. In fact, according to the Nurses’ Health Study, cow dairy can actu-

ally increase risk of fractures by 50 percent. (See the below video link from Dr. Hyman.)

High-fat dairy, such as cheese and ice cream, is very acidic and is hard to digest.

Conventional dairy is packed with hormones and antibiotics that can exacerbate hormone imbal-

ance in the body. Though many people might buy organic at home, when they eat out at restaurants

several times per week, they are consuming conventional dairy.

The countries with the lowest dairy intakes have the lowest instances of osteoporosis.

Calcium has health benefits (that dairy doesn’t) that may reduce the risk of colon cancer.

Many plant sources of calcium also have significant amounts of magnesium, a requirement

for calcium absorption.

Be sure to obtain plenty of vitamin D. The

best source is sunlight.

Click here for a great resource for

dairy alternatives.

Watch Dr Mark Hyman’s video on the six reasons we should avoid

dairy at all costs for our health.

© 2015 Dawn Hutchins

PLANT-BASED CALCIUM SOURCES

Food Mg Calcium Per

Serving

Collard Greens

(1 cup cooked) 268

Orange Juice (Calc.

Fortified, 1 Cup) 349

Dried Figs (10) 136

Tofu (calcium set,

1/2 cup) 861

Spinach

(1 cup cooked) 245

Soybeans

(1 cup cooked) 261

White Beans

(1 cup cooked) 161

Food Mg Calcium Per

Serving

Collard Greens

(1 cup cooked) 268

Orange Juice (Calc.

Fortified, 1 Cup) 349

Dried Figs (10) 136

Tofu (calcium set,

1/2 cup) 861

Spinach

(1 cup cooked) 245

Soybeans

(1 cup cooked) 261

White Beans

(1 cup cooked) 161

www.pcrm.org

Tips: These sources of calcium also have significant amounts of magnesi-

um, a requirement for calcium absorption.

Be sure to get your vitamin D as well. The best source is sunlight ex-

posure.

© 2015 Dawn Hutchins

This week is all about slowing down mentally and enjoying it, cleansing our envi-

ronment, and moving our bodies.

Click here for the 3 Step Morning Meditation Video.

Each of these is a huge topic alone, but in the interest of time I’ve combined

them into the final week.

Stick with what you learned in the first two weeks and learn a few new things

this week! Remember to keep it simple and don’t judge yourself.

1. Take a few minutes to slow down each morning (see below).

2. Add some movement each day: Walking or yoga is excellent.

3. Watch my essential oils presentation (week 3 video) to learn how to de-

toxify your home.

The perfect drug, from the point of view of a drug company, is one that doesn’t cure people,

because people need to take the drug for a long period of time in order for it to be profitable.

~ Jerome Burne

STEP 3: Slowing down

Each morning I suggest waking up 10 minutes early and doing the following exercises in bed:

Minutes 1–3 Work toward quieting your mind. Start with one minute, work up to three and beyond.

I’ll expand a bit more on this on page 31.

Minutes 3–6 Spend time being grateful for the important people in your life, your health and what

you have accomplished.

Minutes 6–9 Finally, visualize what you want as if you have already achieved it. It helps to write your

goals down first or create a visual representation via photos and drawings so you are clear on what

you desire and why. It is important to feel the emotions of having achieved your goals. Get excited

about it!

Still need help? Click here for my partially guided morning meditation.

Work up to 10 minutes per item and eventually beyond.

WEEK 3: Step 3—Meditation

© 2015 Dawn Hutchins

MEDITATION & GRATITUDE

START YOUR DAY FROM A PLACE OF CALM AND PEACE

There are so many benefits to meditation and daily gratitude—stress relief, decrease in

blood pressure, increased mental focus and increased metabolism to name a few.

How to Meditate

Sit in a comfortable position with your back straight; close your eyes and focus on the

breath as it enters your nostrils; concentrate on excluding thoughts. At first, your mind

will be very busy; continue to gently bring it back to focus each time you notice it wan-

dering. With practice it will become easier to focus on the breath.

© 2015 Dawn Hutchins

Step: 4 Cleansing Toxins From the Environment We absorb 60 percent of what we put on our bodies, and it is as

important as what we put in our bodies. Through beauty and clean-

ing products, we may come in contact with hundreds of toxins in a

single day. The easiest way to cleanse your environment is to rid

yourself of toxic cleaning products and make your own with vine-

gar, baking soda, water and aromatic essential oils.

See the Cleansing Home handbook for recipes and click here to

view the below video: How to make 2 Cleaning Products Using Es-

sential Oils in 5 Minutes (or Less!)

WEEK 3: Step 4—Cleansing External Toxins

© 2015 Dawn Hutchins

Step 5: Move Your Body

Everyone has wonderful goals of working out regularly. Many times

we start, and then life gets in the way.

If you are someone who has successfully incorporated exercise into

your regimen, please share your tips and suggestions on how

you’ve been successful with the group, and think about some new

ways to move your body that you might enjoy.

The most important thing is to start slowly and incorporate move-

ments that are healthy and sustainable for the long term.

My favorite combination is yoga for it’s strengthening and metabo-

lism boosting properties, and walking due to the cardiovascular

benefits and low impact on the joints. I started with 10 to 20

minutes, three times per week and worked my way up.

Regardless of what path you choose, making time for YOU is very

important. If you don’t take care of yourself, you won’t be able to

take care of anyone else.

WEEK 3: Step 5—Motion

© 2015 Dawn Hutchins

Save money while eating healthy:

1. Introduce yourself to the bulk bins at your natural food store.

2. Be thrifty—join an organic CSA such as KyV Farm.

3. Prepare beforehand and go with a list.

4. Make your own beans and broth in large batches.

5. Sometimes it’s okay to buy a few premade things, but read the ingredi-ents! (Example)

6. Shop the freezer section for sales on organic fruits and veggies.

7. Save money and juice without a juicer. Blend fruits and veggies in a blender and strain out the pulp with a cheesecloth. Voilà! Add the pulp to soups or veggie burgers.

Where there is peace and meditation, there is neither anxiety nor doubt.

~ St. Frances De Sales

Eat with the Seasons

Think about what types of plants grow during the different seasons. If it is winter, it will

be tough to find fresh tomatoes, and in summer, greens won’t be as readily available.

Keep it Simple

Build your meal around your veggie of choice: Choose a protein, think about the taste/

flavor you want, and finally add your seasonings.

11 More Ways to Eat Healthy on a Budget: Click here for the full post.

Video: How to Save Money, Live Greener and Healthier Lives

MONEY-SAVING TIPS

© 2015 Dawn Hutchins

1. Use coconut oil or broth for lubricating pans. Oils should really

be thought of as a condiment, to be used minimally, rather than

a food.

2. Use cold-pressed olive oil only on raw foods or for cooking at

very low temperatures.

3. If you have kids, get them involved with the cooking process.

The more they learn about food and cooking, the better off

they’ll be in life.

If it doesn’t challenge you, it doesn’t change you.

~ Unknown

Weight Loss

If you are someone who is looking for serious weight loss, remember to go easy on

yourself. Overnight change, and an all-or-nothing mentality, is not sustainable.

Incremental change over time is what will get the job done. Keep your focus on leafy

green vegetables; get as many in your diet as you can. Limit oils and listen to your body

when you consume high-sugar foods, dried fruits, nuts, whole grains and high-fat vege-

tables such as avocado. Many times we are full due to the fat and fiber content, but

continue eating these calorie-dense foods because they taste good. Allow yourself to

savor these foods. Soon you will find you won’t be missing the fried/processed/animal

-based foods as much and your body will crave these nutrient-dense delicacies!

NOTES

© 2015 Dawn Hutchins

FAQ Can I make any recipes other than what’s in the cookbook? Absolutely! I encourage you to share clean, simple, plant-based meals that you already love or that you find while on the program.

Do I have to give up my coffee, alcohol, meat, dairy, etc.? It’s your choice whether or not you want to stick to the program closely and feel clean and light. Consider adding the substitution foods (see the Addition/Substitution Sugges-tions on page 25) first, and then if you still find it necessary to ingest the acidic foods, do so minimally. Are there any prepackaged foods I can buy? Yes, check the ingredient list. It should contain simple ingredients that obviously came from the ground. Avoid hidden sugars (see the Hidden Sugars chart on page 14). I love Amy’s Kitchen meals and soups and Hillary’s Eat Well burgers and Organic Sunshine Burger. Remember to read the ingredients.

Can I have corn chips and potato chips? I’ll give you a quote from Michael Pollan in answer to this question: “Eat all the junk food you want, as long as you cook it yourself.” Chances are, after it takes you hours to make potato chips or corn chips, you might not be in the mood for them.

Wait, I’m feeling yucky. I thought I was supposed to feel great right off the bat. What gives? Because your brain considers caffeine, sugar and alcohol to be drugs, it is likely you will have some symptoms if you typically consume these items in copious amounts. Head-aches, cravings and other symptoms are normal while you are cleansing your body of these toxins. Rest assured, if you stay strong and stick with adding the healthful foods, the symptoms will lessen. Please be sure you discuss any concerns with your doctor. Can I jump ahead to weeks 2 and 3? If you are someone who is familiar with the majority of these concepts and these aren’t major changes for you, go right ahead. If you are feeling overwhelmed, stick with the plan and build on each week.

I’ve lost weight! Do I have to keep eating this way to keep the weight off? This plan is meant to be a pleasant lifestyle change. The hope is that you will find some foods and techniques that you enjoy and that you will stick with this healthy lifestyle. Will this interfere with my { } medication? Everyone’s body is different. Please be sure to talk to your pharmacist or doctor if you are on any medications prior to the start of this program to avoid any complications.

Talk to your pharmacist or doctor about ANY concerns.

© 2015 Dawn Hutchins