wellness manifesto

7/28/2019 Wellness Manifesto

1/25


2/25

Table Of Contents

Introduction:.......................................................................................3

Chapter 1: Basic Nutrition Info.........................................................5

Chapter 2: Cleanse.............................................................................7

Chapter 3: Detox................................................................................11Chapter 4: Nourish............................................................................13

Chapter 5: Tips & Recommendations..............................................19

Chapter 6: Resources........................................................................22

Disclaimer:

The information provided in this Guide should not be construed as personalmedical advice or instruction. Please note that much of this publication isbased on personal research, education, experience and anecdotal

evidence.

Any action taken based solely on the contents of this guide by readers who fail toconsult appropriate health authorities assume the risk of any injuries.

The information and opinions provided here are believed to be accurate andsound, based on the best judgment available to the author. The author andpublisher of this Guide is not responsible for any errors or omissions.

2

Copyright 2011, Whetzel Wellness Coaching. www.whetzelwellnesscoaching.com
http://www.whetzelwellnesscoaching.com/http://www.whetzelwellnesscoaching.com/


3/25

The Wellness Manifesto

Introduction

In this guide you will find a blueprint to help you achieve a healthy body. It'sdivided into 3 parts or steps. Each step has several strategies that can beemployed to address any health challenge that you may be experiencing at thistime.

However, before we begin I want it understood that this guide is not about anytype of treatments for health conditions. If you are looking for treatments for anyhealth condition, you should see your doctor. This guide is not for you.

If you are ready to take responsibility for your health and are willing to make thenecessary adjustments in your lifestyle that will lead you to a vibrant state of

health and wellness, this is the guide for you.

Let's Begin

To survive and thrive in life there are three essential elements that all of us need.We need pure air, pure water and pure food.

Our bodies can survive on less than pure air, less than pure water and less thanpure food but it cannot thrive.

All of us pretty much know when the air is not pure and most of us have switchedfrom tap water to filtered or bottled water. However, when it comes to food theoverwhelming majority of us have missed the boat.

3



4/25

If you ask any health care provider, what is the number one reason mostAmericans get sick or contract so many diseases, you would get a variety ofanswers.

One answer you would not get would be, malnutrition. How could we bemalnourished with so many people obese and over weight?

The answer is simple, we have become a nation of fast and processed foodjunkies. We are surviving on chemical laden, nutritional depleted, artificialflavored, artificial colored and sugar loaded artificial food.

We are overfed and under nourished, and lead the world in health disorders andhealth care costs. To end this madness we need to take responsibility for ourhealth and replace the artificial impure foods with pure whole natural foodsstarting right now.

The fact that you are still reading this guide lets me know that you are the type ofperson who is ready and willing to take the steps necessary to move into a stateof vibrant health and wellness.

4



5/25

Chapter 1

Basic Nutrition Info

As I stated in the introduction, the program in this guide is divided into three partsor steps. These steps are, Cleanse, Detox and Nourish.

Although the steps are separate, they may or may not be implemented in alinear fashion. Depending on which strategy you choose you may beimplementing all of the steps at the same time.

Before we start the first stage I need to provide you with some nutritionalinformation just to make sure that we are on the same page and to clear up someconfusion that you may have.

Food

Pure natural food is made up of 7 elements, all of which are essential to our wellbeing.

Carbohydrates (carbs)

There are two types of carbs, simple and complex.

Simple carbs are primarily sugars like honey, maple syrup or corn syrup, white

and brown sugars, white flour, white rice, white potato and corn.

Complex carbs are divided into three types, vegetable, fruits and whole grains.Complex vegetables are all leafy green vegetables; kale, spinach, cabbage,lettuce and other colored vegetables such as red and green peppers, carrots,squash, etc.

5



6/25

Fruits and berries are classified as complex carbs. Most grains, that have notbeen processed (oil & fiber removed), are classified as complex carbs.

Protein

There are two types of protein: animal and plant.

Animal protein is all meat from animals,fish, fowl and eggs. Plant protein is

derived from, nuts, seeds, beans and some grains.

Fats

There are two types of fats: saturated and unsaturated.

Saturated fats are derived primarily from animals, milk, coconuts, and palmkernels. Unsaturated fats are derived primarily from nuts, seeds, grains andsome vegetables.

The big difference between the two types of fat is the unsaturated fats are liquidand oxidize (spoil) quickly. Saturated fats are solid and do not oxidize quickly.

To be healthy, our bodies need both kinds of fats and the current bias againstsaturated fats is unfounded, and is the cause of many of our current healthproblems.

Vitamins, minerals, enzymes and co-factors are the other essential elements.There are two many vitamins, minerals and enzymes to cover in this guide.

Co-factors are a recent discovery and not much is known about them except thatthey seem play an important role in our overall nutrition.

6



7/25

I tried to keep the information is this section as simple as possible. Simplificationhas resulted in some of the information being incomplete and not being totally

accurate, but it will suffice for now.

Chapter 2

Step # 1 Cleanse

Cleansing is the foundation of this three step process. Specifically, I'm referring tocolon cleansing.

The colon or the large intestine is the body's fuel station and the wastemanagement department. The colon has two major functions; to rid the body oftoxins and fecal wastes and the absorption of water, salt and other minerals notabsorbed in the small intestine.

Americans addiction to artificial foods that are low on fiber and moisture actuallyfill up our colon with toxins and when the colon get cogged with impacted fecalmatters these toxins are not eliminated from our system, and often getreabsorbed into our blood stream adding more load to our elimination systems.

A colon that is not functioning properly can cause skin problems, muscle pains,joint pains, kidney infection, bladder disorders, constipation, yeast infection, bodyodor, and stomach pain, and may even be a contributing factor to colon cancer.

To prevent health problems, it is a good idea that everyone undergo a regular

colon cleanse at least twice a year.

There are four major methods that you can employ to clean your colon such ascolon irrigation (colonics), enemas, organic supplements, and oxygen-basedcolon cleansers,

7



8/25

Each method has its pros, cons and effectiveness; and prior to adopting anycolon cleansing method it is recommended that you research each thoroughly to

see which method fits your particular lifestyle best.

Colon Irrigation

Colon Irrigation or colonics use tubes to inject water, sometimes mixed with

herbs or other liquids, into the colon via the rectum using special equipment, to

flush out impacted fecal material. Up to 25 gals of water may be used during the

process.

It is administered by a trained, licensed practitioner and usually takes an hour or

less to complete.

The pros of this process are that it's fast, effective and fairly comfortable to

undergo.

The cons of this process are it requires at least three sessions and is the most

expensive of all the methods employed. Prices range between $50.00 and

$150.00 per session.

Enema

An enema is a self administered colon irrigation. Other than being self

administered, the basic difference between a colonic and enema is the amount of

water used, and the number of times it is employed.

An enema typically use a gallon of water per session and may require six or

more sessions, spread over several weeks, to complete the process.

8



9/25

There are several pros. it's a lot cheaper than a colonic. An enema kit can be

purchased for less than $50.00. It's also totally private, you will be the only one

who knows about your colon cleanse.

The cons are it's less effective than a colonic and it requires many more sessions

to complete. It also may be more uncomfortable, especially if it's the first timedoing a colon cleanse.

Organic Supplements

There are a vast of array of organic supplement products that are used for colon

cleansing, There are individual powders, pills, liquids and whole kits that include

powders, liquids and pills. Some products require complete fasting for 1 to 3 days

while drinking a lot of water.

Other products don't require fasting but do require taking at specific times and

also drinking a lot of water. Still other products require taking for 7 to 10 days or

more while drinking a lot of water.

The pros of these products are they work from the inside out and don't require

inserting a nozzle connected to a tube into your rectum.

The cons are there is no way to determine before you purchase a product on

how effective it will be. Also they can cause abdominal pain and gas at times.

9



10/25

Oxygen-Based Colon Cleansers

One of the most effective colon cleansing method is through an oxygen-basedcolon cleanser. Through the oxygen process, the accumulated fecal wastes andtoxins are broken down and liquefied.

Oxygen-based colon cleansers are capsules and usually require taking 3 to 5 atbedtime with 18 to 24 ounces of water or more. They work gently through thenight and without cramping, bloating or gas.

Upon waking you will experience a gentle gurgling in your lower abdomensignaling you it's time to go. As you evacuate you may eject a really foul smellingliquid for several minutes. You may also have several similar bowel movementsthroughout the day.

The pros are it's highly effective, simple to implement, and causes very little ifany discomfort.

The cons are it's rather pricey compared to some of the organic colon cleansingproducts. It cost around $60.00 per bottle. Also because it may cause severalbowel movements during the day, without any physical signs that you need to go,a sneeze could cause you to soil your underwear.

10



11/25

Chapter 3

Step # 2 Detox

Detoxing is the stage where the healing begins. As your body expels years of

accumulated toxins it will begin the process of moving you toward complete

wellness.

Detoxing is the stage that can be extremely challenging and uncomfortable. You

will be engaging in a process that requires you to go way outside of your comfort

zone.

There are many ways to detox, but the most effective and challenging is fasting.

Fasting is the total elimination of all food and requires drinking only water, tea,

fruit or vegetable juices during the fast period.

A detox fast can last from 1 day to 30 plus days. Any fast lasting longer than 14days should be monitored or supervised by a health care professional.

There are two other detox methods that do not require fasting. The mono diet

detox and the raw food diet detox.

The mono diet consists of eating one food, usually a fruit i.e apples, grapefruit or

grapes along with generous amounts of water. However, it can be any fruit as

long as it's fresh and organic.

A mono diet detox can last up to 30 days and is less challenging than a fast.Even though it's less challenging, it still requires a lot of will power to complete.

A raw food diet detox consists of eating nothing but raw vegetables, nuts, and

seeds along with drinking generous amounts of water or fresh squeezed fruit

juice.

11



12/25

The vegetables are primarily leafy green vegetables i.e spinach, kale, cabbage ,

broccoli and alike. It is vitally important that all the vegetables and other foods be

organic to ensure that you are not ingesting pesticides or other toxins that could

be present in non-organic foods.

12



13/25

Chapter 4

Step # 3 Nourish

Step 3 is the most critical of all the steps. The colon cleansing, and detoxing will

be for naught if step three isn't implemented.

It's senseless to get your body healed and then go back to doing the same things

that got you sick in the first place.

Nourishing your body means stop eating artificial health robbing foods. It also

means substituting and eating health promoting whole foods in their place.

For many of you reading this guide, step 3 will be the most challenging of all the

steps. Your eating habits and food choices have been ingrained in you since your

birth.

Making the switch from artificial to real food will not happen immediately. It will be

a slow gradual process that will require planning and the cooperation of your

whole family.

It will also require educating yourself about nutrition and getting used to eating

foods that taste different, look different and may smell different.

One of the most important things that you can do to improve your health is learn

to read labels correctly and read them diligently. The fastest way to read a label

is look at the list of ingredients, if it's a long list put it back on the shelf. It is

almost 100% certain to contain some toxic ingredients.

13



14/25

How To Begin

To begin the process of nourishing your body there are two steps involved,

removal and substitution/addition

Step # 1 Removal

To initiate this process it is important to know what foods pose the greatest health

risks. This requires an understanding of how to read food labels, thus becoming

a fanatical food label reader.

To become a fanatical food label reader means that you will read the label on

every food you purchase that is either canned, boxed, or packaged in any way. If

it has a label you must read it before you buy it.

When reading labels you are only concerned with the ingredient list. The

nutritional information is of little value if the food is full of health robbing

ingredients.

14



15/25

What to Look For

Any food that contains any of the following ingredients should be avoided and

removed from your future shopping list.

1. Transfats: hydrogenated or partially hydrogenated oils

2. Soy: soy milk, soybean oil , soy lecithin, soy sauce, soy beans, soy nuts

3. Oils: corn, soybean, canola, safflower

4. Dyes: all food colorings

5. Artificial Flavorings: If it's not natural don't put it in your body.

6. Artificial Sweeteners: aspartame, saccharine, nutria-sweet, sucralose

7. Flavor Enhancers: monosodium glutamate

8. Hydrolyzed Protein Texturizers: This is soy in disguise.

9. Sodium Benzoate: This a preservative used in most liquid drinks.

10. Nitrates: are a preservative used in ham bacon, hot dogs and luncheon

meats

10. Excessive Sugar: Food manufacturers add excessive sugar to many

products listing it under several unfamiliar names such as monoglycerides,

diglycerides, carmel color, dextrose, glycerol, and many others.

Nearly all processed foods contain one or more of the above ingredients. This is

the reason label reading is so important. You can never achieve total wellness ifyou continue to ingest these toxic ingredients.

15



16/25

Foods To Remove

There are two food groups that cause a lot of people health problems these are

wheat and dairy.

Wheat contains gluten and cannot be tolerated by a significant portion of the

population. Wheat and products made from wheat are extremely fattening,

especially those made from white flour.Dairy is another. Many people (particularly afro americans) cannot digest

pasteurized milk.

Pasteurization destroys essential enzymes needed to digest milk. When missing

these enzymes, milk often causes gastric disturbances such as bloating, gas and

abdominal pain.

Foods To Substitute or Add

Making the switch from artificial to real food can be a big challenge. You will find

that many of the foods you love and enjoy contain toxic ingredients. Giving up

these foods, for many, would be as difficult as getting a drug addict to give up

drugs.

Food like drugs is addictive. Especially foods like pasta, cakes, cookies, chips,

pies, ice cream, pizza, and drinks like coffee and sodas.

Fortunately, it isn't necessary to give up all your favorite foods. There are

healthier alternatives.

16



17/25

Unfortunately, you must make many of these yourself, as they are not

commercially available in super markets or health food markets or stores.

The following is a short list of alternative food choices.

1. Sugar: Stevia, Raw Honey, Maple Syrup, Coconut Sugar

2. Wheat Flour: Buckwheat Flour, Quinoa Flour, Rice Flour, Coconut Flour

3. Margarine: Butter, Ghee

4. Milk: Almond Milk, Rice Milk, Coconut Milk, Raw Milk

5. Oils: Extra Virgin Olive Oil, Coconut Oil, Palm Kernel Oil, Peanut Oil

6. Coffee: Green Tea

7. Soda: Water, Unsweetened Fruit Juice, Vegetable Juice

It is common knowledge that we Americans need to add more fruits and

vegetables to our diet. It's also apparent that many of us do not follow this advice.

Fruits and vegetables are the foundation of any wellness program and must be a

major part of your diet if you want to achieve and maintain a high level of health.

17



18/25

The following is a partial list of foods that should be included in your diet to

achieve any degree of wellness.

1. Green Vegetables: Spinach, Kale, Cabbage, Brussels Sprouts, Avocado,

Lettuce

2. Color Vegetables: Carrots, Sweet Potatoes, Squash, Onions, Peppers(Green, Red, and Yellow )

3. Fruits: Apples, Oranges, Peaches, Pears, Pineapple, Bananas,Tomatoes,

Mangoes, Guavas, Lemons, Limes

4. Berries: Blueberries, Blackberries,Strawberries,Cherries,Grapes

5. Nuts & Seeds: Sesame & Sunflower Seeds, Almonds, Walnuts, Hazel

Nuts, Cashews

6. Oils: Extra Virgin Olive Oil, Coconut, Palm Kernel or Peanut Oil

Obviously there are many other fruits, vegetables, nuts and seeds that are not on

the list that would also be healthy additions to your diet.

Regardless of which foods you add, the goal is to include as many natural,

unprocessed and preferably organic foods to your diet.

18



19/25


20/25

Tip # 3

One of the most important things that you can do to improve your health is learn

to read labels correctly and read them diligently. The fastest way to read a label

is look at the list of ingredients, if it's a long list put it back on the shelf. It is

almost 100% certain to contain some toxic ingredients.

Tip # 4When starting a detox regimen you can combine and mix the regimens. For

example if you decide on a 14 day detox regimen, you could start out with a

water fast and transition to tea or juice and towards the end transition to a mono

or raw food detox diet.

For some this will be the only way that they can make it through the 14 day

detox.

Tip # 5The best way to start detoxing for most people is to start with a 24 or 32 hour fast

with water, juice or tea. Gradually increase the length of the fast until you can do

a 7, 10 or 14 day detox fast.

A 32 hour fast would start at Midnight on Friday and last until 8 a.m. Sunday or 8

a.m. on Friday and end at 4 p.m. on Saturday. It's not necessary to start on a

week end, you can start on any day of week that best suits your schedule.

Tip # 6

Exercise is essential for good health. It is not essential for losing weight. Think

this isn't true? Stop eating for a week and see if you lose any weight without

exercising.

20



21/25

Tip # 7

The easiest and fastest way to add green vegetables and fruits to your diet is to

drink them in a smoothie everyday.

Recommendations

Number 1

I strongly recommend, if you are on prescription drugs, to not begin this

program without consulting with your doctor.

You need to discontinue your prescription drugs if this program is to benefit you.

Your doctors approval must be obtained before discontinuing any prescription

drugs.

All drugs are toxic. Starting a cleansing and detox regimen makes no sense if

you are going to continue ingesting toxins during the process.

Number 2

Of the many colon cleansing products available, I highly recommend the oxygen-

based cleansers. They are very effective and are easier to adapt to your lifestyle.

This type of colon cleanser works very well, when you incorporate it with a 24 or

32 hour detox.

21



22/25

Number 3

The following information is not a recommendation, its more of an alert.

Many doctors, national health organizations ( National Heart Association,

National Cancer Institute) will use the following statements to disclaim any health

information that they want to discourage people from acting upon.

1. There is no scientific evidence or research to support this claim,benefit or property. This is usually a true statement. Its simply not possible

to do a double blind, placebo controlled, scientifically monitored research

program with food.

2. This product or item is not approved by the FDA. This is also a true

statement. The FDA does not approve or regulate health supplements. It s

against the law for any company to make health claims for any health

supplement, herb or food.

According to the FDA only drugs can cure diseases and if anything other than

drugs are used to cure a health problem, it must be classified as a drug.

Number 4

If you are cooking with aluminum or teflon coated cookware. I recommend that

you switch to stainless steel or ceramic coated cookware. Aluminum is toxic andteflon coatings wear off after a while and you may be unknowingly ingesting it.

22



23/25

Number 5

Its vitally important for you to get valid, well researched, information if you want

to achieve a state of abundant health. In the next and final chapter I have a list

of resources that you can access for more information regarding the informationin this guide. I recommend that you check out each of them and bookmark them

for further reference.

23



24/25

Chapter6

Resources

Products

Oxygen-Based Colon Cleanser

Ceramic Cookware

Websites

www.yourdietyourhealth.com

www.westonaprice.org

www.foodinc.com

www.thehealthranger.com

www.foodrenegade.comwww.doctormercola.com

www.foodincthemovie.com

24

http://www.westonaprice.org/http://www.whetzelwellnesscoaching.com/http://www.whetzelwellnesscoaching.com/http://www.foodincmovie.com/about-the-issues.phphttp://www.foodincmovie.com/about-the-issues.phphttp://www.doctormercola.com/http://www.doctormercola.com/http://www.foodrenegade.com/http://www.foodrenegade.com/http://www.thehealthranger.com/http://www.thehealthranger.com/http://www.foodinc.com/http://www.foodinc.com/http://www.westonaprice.org/http://www.westonaprice.org/http://www.yourdietyourhealth.com/http://www.yourdietyourhealth.com/http://tinyurl.com/ceramiccookwarehttp://tinyurl.com/ceramiccookwarehttp://tinyurl.com/oxicleansehttp://tinyurl.com/oxicleanse


25/25

*Notice*

This guide can be freely shared with anyone. It is expressly prohibited to sell this

guide or use the information herein for use in other articles, publications online or

offline without the author and publishers consent.

25

Copyright 2011 Whetzel Wellness Coaching www whetzelwellnesscoaching com

wellness manifesto

Documents