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This is a one-stop shop for you while on your 30-day DETOX journey and beyond! A place for all your tips & tools...accountability, support and meal plans.
Prep Day 1
Prep DAY 1
WELCOME
Congratulations! You’ve made the first step in improving your inner and outer health. Your body works as a system where every function is connected, so when your diet and activity level are balanced, you’re primed to reach your highest potential.
Everyone has their own definition of what healthy living means: having more energy, losing weight, incorporating good eating habits, having radiant skin or improving self-esteem and happiness. Whatever your reason, this is your commitment to yourself to work toward those goals.
So set your goals and consider this is your community of support. Not only are we each committing to this lifestyle change, we’re also committing to each other that we’ll offer support and accountability. YOU are taking charge of your life, but we are all here to help!
Now let’s get this started!
Prep DAY 2
HEALTHY LIVING SUCCESS CHECKLIST
These are your rules to live by in the next 30 days. Soon enough, they’ll become daily habits!
Click here for the 30 Days to Healthy living Guide
Click here for Favorite Shakes Recipes
Prep Day 2
Prep DAY 3
EXCHANGE OF VOWS
Repeat after us!
I will consistently make time to take care of myself, follow my healthy living plan every single day, look in the mirror and be proud of who I see — no matter where I am on this journey. I will remind myself every day that I am owning my life! I will stay engaged with this group and own my decisions. I promise to take a before and after photo so that Ican share my amazing results!
TIP: Have you written out your “Why”? This is your reason for doing this challenge. You can keep your motivation strong when there’s a constant reminder of why you are committing to 30 Days to Healthy Living.
For 30 days on this program, we will live without wheat and dairy. After eating the Standard American Diet all our lives, it can be hard to imagine living without wheat! Make the commitment for just 30 days, and be determined to follow though. Wheat turns to glucose in the body faster than white granulated sugar, and knowing that helps us to understand why we feel like we need a nap after a lunchtime sandwich. Even that whole wheat healthy “good” stuff isn't what we think it is! You are going to learn so much during this 30 days, and this knowledge really does have the power to change your life! Today, we are going to break down exactly what all the terms mean that are thrown around when people talk about clean eating, and why all these terms matter. This is a longer post than most, but it is important as we are setting up the foundation for what is going to happen over the next 30 days.
WHAT TO LEARN:
If you want to know everything there is to know about wheat, order a copy of Dr. William Davis’s book, Wheat Belly. But if you are too busy to read a whole book, you can learn what you need to know by reading this article—“Why 80 percent of people worldwide will soon stop eating wheat.” You can find the article at multiple sites. Here is one example:
https://preventdisease.com/news/12/032012_Why-80-Percent-of-People-Worldwide-Will-Soon-Stop-Eating-Wheat.shtml
More about CLEAN EATING:
1) WHOLE FOODS (aka God foods) - they grow on trees or from the ground. Ask yourself, "was this food ALIVE?"
2) NO PROCESSED FOOD (aka man food) - they contain loads of additives, preservatives, artificial flavors/sweeteners/colors (think chemicals).
3) ORGANIC - free of pesticides/herbicides (look for round green/white USDA Organiclabel on the front of all foods). Organic fruits/veggies contain 40% more antioxidants than their conventional counterparts.
4) Non-GMO - GMO stands for Genetically Modified Organism. This means man took a whole food into the lab, and cross bred or altered its DNA in a Petri dish so it can be doused with a broad spectrum plant killer such as Roundup, and not die. The Roundup is in the soil, absorbed into our food, and damages the gut flora that is responsible for 80 percent of our immune system. Eliminate all non-organic soy, corn, sugar, and canola/cottonseed oils. These are the “Big 4” that are in 70 percent of the food in the grocery store.
5) FREE-RANGE, CAGE FREE & GRASS-FED meats/eggs - "Free range" applies to poultry and means your chicken/turkey was allowed to roam as it was intended in open space (not confined). Look for "cage-free" eggs as this means your egg-laying hen was also free-range and vegetarian fed. "Grass fed & finished" applies to your beef. This ensures your cattle were fed as it was also intended - allowed to roam freely and eat on the pasture. Most US cattle are fed a GMO corn diet to fatten them up (for the $$$) and you are getting a high fat,high chemical result. As well, all conventional meats are LOADED with added hormones and antibiotics.
WHAT TO DO:
For the next 30 days, vegetables and fruits will be your source of carbs. You will be amazed at how much better your body functions without wheat and other grains.
Remove the four major Genetically Modified [GMO] products from your pantry—Corn, soy, sugar, and canola/cottonseed oil. (includes High Fructose Corn Syrup and Soy Lecithin)
Watch this short video that explains how GM food affects the bacteria in your gut. http://vimeo.com/user8226914/review/84065885/76d54212cc
For those of you who love eating salads, here are some simple and delicious homemade salad dressing recipes that are clean!
Detox Friendly Salad Dressings
https://www.dropbox.com/s/5n8x8icww3wnz42/Detox%20Friendly%20Salad%20Dressings.pdf?dl=0
Recipes for Week 1 of your 30 Days to Healthy Living and Beyond can be found below. They are delicious! Remember, there is nothing special about these recipes. If you see one that is not overly appetizing to you, just skip it! You can make double batches and save for later if you prefer, or make a new meal each night. These recipes are just to serve as a guideline for what to eat on the plan. You can also look on Pinterest for anything Paleo (snacks, dinners, appetizers) and those would also follow the guidelines for our plan.
Be sure to read the comments and suggestions at the bottom of the page. It would be helpful to print this off now, however it can always be found in the files section at the top of our page. It is best to open these files from a laptop or computer. Enjoy!
Week 1 Menu pdf
Week 1 Vegan Menu pdf
Going shopping can be daunting if you are a fast food sugar junkie like I was, and like most of the world is! I was amazed at how little I knew, and my go-to foods that were cheap and quick, it turns out, were also the very foods that were full of toxins and carbs that did not satisfy my hunger. Could I afford this? I wasn’t sure at the beginning, but I was amazed when my grocery bill actually dropped! We stopped wasting so much food, and it was easier to fix a portion of a single ingredient food. Foods that are certified organic are GMO free. When I shop, I remember the four big offenders—corn, soy, sugar, and oil. You need fats and to avoid them is not healthy, but during the 30 days, I limit my oil intake to coconut oil, avocados, olive and walnut oil. When you eliminate sugar and high fructose corn syrup, you have skipped every inside grocery aisle! Your choices become small servings of organic grass fed beef and poultry, wild caught cold-water fish (4-6 ounces) and fresh or frozen organic fruits and vegetables, and farm raised eggs from chickens that have eaten a GMO- free diet. Thankfully and surprising to many eating a more clean and natural diet is not only disease preventive it is cost effective and affordable. It is time to abandon chemically treated and altered pseudo-food and re-discover the real nutrition that fuels our minds and bodies! Learn as you go. Just keep taking steps in the right direction!
WHAT TO LEARN:
We recommend the natural sweetener Stevia, but not all Stevia’s are alike! Learn to be an effective label reader so you make the best choices. NuNaturals and SweetLeaf are two brands that provide stevia products I trust. Both of these companies start with non-GMO stevia leaves and use cold water for extraction. I get e-mailed often with questions about Stevia in the Raw, Truvia and PureVia (pictured below) and my response is universal. Each of these products has stevia in them, however if you read the label for these products you will see the first ingredient is not stevia. Truvia was launched in 2008, and is now the second best- selling sweetener in the US (right after Splenda). It is manufactured from a blend of three ingredients, which are: Erythritol: a sugar alcohol. Rebaudioside A: a sweet compound isolated from the stevia plant, listed as Rebiana on the label. It also contains “natural favors” which is often MSG.
Prep Day 3
Prep DAY 4
Prep Day 4
This 32-ounce water bottle has been a wonderful tool for so many participants. It makes it easy to drink your daily water quota! Remember that we want to drink half of our body weight in ounces of water each day. If you weigh 180 pounds, you will need to drink 90 ounces of water each day. More if you work out!
Click on the link below to read Dr. Mercola’s report on “The Extraordinary Science of Addictive Junk Food”
Prep DAY 5
BUT FIRST, SELFIE
It’s picture day! Take your “before” photos so you can compare it to your “after” photo at the end of this program. Keep these tips in mind: (link or show the photo guidelines)
1. Wear tight-fitting clothes so you can easily notice any differences in your body.
2. Make sure to have great lighting.
3. Choose a setting that is convenient because you’ll want to take your “after” photo in the same spot.
4. Take multiple photos of your body from different angles (front, left, right, back).
5. Take a photo of your bare face — you’ll want to track changes to your skin as well!
6. Remember exactly where and at what time of the day your photo was taken so you can replicate it perfectly when
taking your “after” photos.
Prep Day 5
OUT OF SIGHT, OUT OF MIND
Get your 30 Days to Healthy Living products organized and ready. Most importantly, clean your pantry and fridge to ensure you are stocked with the healthy foods you’ll need to follow and stick to your plan.
TIP: If you are keeping food in the house for kids or other family members, move it to another location so all you see are healthy choices!
Click here for 30 Day Diary & Meal Tracker
Prep Day 5
One of the beneficial things about this program is learning - possibly for the first time - to listen to your body as it tells you when you need to make changes. By paying attention, you will begin to notice what foods cause that “brain fog,” joint pain, sleeplessness, or what causes you to be bloated. So often we think symptoms are signs of aging or are just “normal” when they are actually directly related to what we are eating! And after recognizing this fact in your own life, you just won’t want to go back.
Attached is a chart to track your weight and measurements. PLEASE don’t be afraid to do
this! It is really important that we get an accurate picture of the changes in your body. You will be so glad you took the time to do this. It is worth it!!!
It will be helpful to have something like this when making your shakes. Don't forget to check out the Shake Recipes from our Day 1 of Prep. Get creative! Think of the things that you like best, and don't be afraid to shake it up!
DAY 1 - PLANT POWER FOR THE WIN
Welcome to Day 1 of your journey! Did you know that without protein, our bodies wouldn’t function properly? No wonder health and fitness experts stress the importance of protein so much! But WHERE you get your protein can be just as important as making sure you have enough. Arbonne uses pea protein in all their products because it’s one of the best vegan, soy, and dairy-free protein sources available.
We know you love your protein shakes and the key to making a healthy shake is using the right amount of protein, fats, low-glycemic carbs, and fiber to keep you feeling full until your next shake. You can also add a scoop of Arbonne Essentials® Daily Fiber Boost to your protein shake — just don’t go crazy and add a ton to your shake! Since fiber isn’t easily digested by your body, taking too much at one time can cause an “unhappy” tummy. If your body is sensitive to fiber, we recommend starting with a half scoop and building slowly. If that’s still too much for you, scale back again. Starting slowly and listening to your body is key.
Day 1
30 Days to Healthy Living Sample Day
It’s Time!!!
We have walked through the prep and today we start our 30 Days to Healthy Living and Beyond! It’s going to be amazing, not misery!!! Will there be some challenging days…yes. But it is SO WORTH IT!!!! Trust the process and you will be so amazed at how you feel even before the end of this 30 days.
Remember- you are going to have two delicious shakes today and one lean, clean green meal. All the recipes are in the files section of this page, listed under the titles of Master Shopping Lists.
We don’t start the cleanse yet, that comes later!
DAY 2 - Let’s get your gut in check!
Arbonne Essentials® Digestion Plus contains prebiotics, probiotics and enzymes to help support optimal digestive health and gut microflora. Our prebiotics are botanically derived from chicory root, to support a healthy gastrointestinal tract while creating an ideal environment for probiotics to colonize, along with enzymes to support the breakdown of carbs, fats, protein, fiber, and lactose, helping to support nutrient uptake from foods. You can focus on your tummy by adding a stick pack of Digestion Plus to any cool or warm liquid (not hot!) 30–45 minutes before your first meal for maximum efficacy. Or you can add it to your first protein shake of the day if you prefer. A healthy digestive system helps ensure you are absorbing nutrients effectively, which helps nourish the skin from the inside out.
Day 2
DAY 3 - HYDRATION IS KEY
Water is key to helping your body function optimally, but most people don’t realize that they’re not getting enough every day. It’s important to sip on water throughout the day to stay hydrated, but that doesn’t mean you have to drink it plain!
The Arbonne Essentials® Herbal Detox Tea is caffeine-free and has nine botanicals to help support your liver and kidneys. Enjoy a cup every morning as soon as you wake up!
As the day goes on, whenever you need an afternoon pick-me-up, grab an Energy Fizz Stick. With 55 mg of caffeine along with antioxidants to help fight free radicals, it will help you power through the rest of your day. Mix one stick pack with water to add a tasty energy boost.
Day 3
Several of you have messaged me with concerns about the detox tea. At first, I was not a fan either. I LOVE IT now, and I can notice such a big difference when I don't have it. If the taste is not your favorite, try adding some fresh lemon juice and a drop or two of liquid stevia. You can drink the detox tea iced or hot and you can also add a Fizz Stick for a "Tizzy." Hope this helps!
DAY 4 - DAY 4 - HOW ARE YOU FEELING?
Check-in time! It’s been 3 days of following your new habits and healthy living routines. Are you starting to feel more energy? Feeling “hangry” at all? How’s your sleep? Craving anything? It’s just the beginning of your journey, so whether you’re feeling extra challenged or have yet to see any changes, it’s totally normal! Just remember to always listen to your body. If something doesn’t feel right, let us know so we can help. You have a team behind you cheering for your success!
Day 4
Nothing satisfies hunger like protein. These low carb Chocolate Protein Bars are made with good fats and the clean easily digestible Arbonne vegan protein. There are bars on Pinterest and other sites that add ingredients like oats, raisins, honey, etc., which can bump up the carb load and slow weight loss.
Check the glycemic index for your ingredients and remember to keep it below 50 because for the 30 Days and even beyond always keep the bars as low carb as possible.
Protein Bar Recipes pdf
DAY 5 - HEALTHY PLATE = HAPPY PLATE
A healthy plate is 1/2 non-starchy veggies, 1/4 lean or vegan protein, 1/8 good carbs and 1/8 healthy fats. But that doesn’t mean you have to eat the same thing every day for 30 days! To include variety (and to keep you from becoming bored), make sure to have a wealth of healthy recipes on hand. Removing common allergens and processed foods can give you a chance to check in with your body and really notice how you are feeling without these types of foods or ingredients.
Day 5
Week 2 Fall/Winter Menu
Week 2 Vegan Menu
Today's article in the files section is lengthy, but it is SO IMPORTANT!!! How to Improve Your Gut Health-From Dr. Deanna's Healing Handbook. More than heart health, gut health is the key to your overall health and also well being - how you look at the world. Have you heard people talking about gut health recently? Once you start paying attention, you will hear it more and more these days. I had not ever heard of gut health much less of the importance of the gut before beginning this process. After taking the time to educate myself about why it all matters, I have a new respect for the gut, which is 80 percent of our immunity against disease. Knowledge is power. Take the time to read.
How to Improve your Gut Health
DAY 6 - FIBER IS YOUR FRIEND
Fiber is an essential macronutrient, not only for digestive health and support, but also to help support weight management efforts and detoxification. It’s also an important nutrient to help you achieve healthy-looking skin from the inside out. This can best be supported by supplementing your diet with digestive enzymes and getting plenty of nutritious fiber along with protein. Most people don’t get enough from the foods they eat, so don’t forget to add a scoop of Daily Fiber Boost to your protein shakes every day! Remember, if one scoop makes your tummy unhappy, start with ½ scoop per day and drink plenty of water. If that’s still too much, scale back to ¼ scoop. Starting slowly and listening to your body is key!
Day 6
How are you doing with the shakes twice a day? Do you have a favorite shake? Do you use almond milk, water or something else? Coming in some markets is a pea milk made by Ripple. Look to see if it's in your area yet. Feel free to comment any time and just let us know how it's going. If you are having trouble with anything PLEASE message us and let us know!
DAY 7 - CHECK POINT
You’ve made it through Week 1! Did you know that most people give up on a healthy eating plan after a few days and only a small percentage make it through the first week? So give yourself a pat on the back because the hardest part is over! Now take some photos of yourself and compare them to when you first started — you might already notice some differences. Remember, this is about progress and not perfection.
Share with us what you’ve learned about yourself, the challenges you’ve tackled and what changes you’re starting to see and feel!
Day 7
Starting TOMORROW you will be adding your Body cleanse to your daily routine. Please find a 32+ oz water bottle and mix ONE packet (be sure to shake it up real well before you open it so you get all the stuff that's in the cracks and crevices of the packet!) with 32 oz warm water and shake well. If you don't have a bottle, the larger Smart Water bottle is perfect.
Drink your cleanse GRADUALLY throughout the day and your "elimination" will also be gradual. Take 4-8 hours to consume it. As well, make sure you are taking in another 32 oz of liquid each day to avoid cramping and to properly flush everything out. And know this - the worse the cleanse TASTES to you, the more ACIDIC your body is. Since we are heading into week 2, your body's pH should be heading towards neutral, so this will help. As well, you've already done your week of detoxing through your foods alone, so this should be fairly easy on your gut.
Do not be surprised if you experience some detox symptoms again on days 1-3 of the Cleanse (fatigue, headache, nausea, dizziness, foggy-headed, even some skin breakouts, etc). Remember, this is GOOD. This is your body purging itself of harmful HEAVY METALS and other toxins. HANG IN THERE! For most of us, day 4 on the cleanse is AMAZING!!! Continue to use your detox tea either first thing in the morning or at night to keep the liver and kidneys at their best.
DAY 8 - DAY 8 – FUEL WITH FRUITS AND VEGGIES
It can be tough to get the recommended 5–7 daily servings of fruits and vegetables, so adding a scoop of Greens Balance as part of your healthy living plan can be a simple solution. One scoop of Arbonne Essentials® Greens Balance provides a full serving of a rainbow of fruits and vegetables including greens, reds, yellow, blues and so much more. It delivers the antioxidants, phytonutrients and fiber you need to have a more balanced, healthier diet every day.
Day 8
You are starting the Body Cleanse today. There are 7 packets, one for each day. Add 32 ounces of water and sip it throughout the day. I mix mine in a pitcher and pour it into two 16 oz. water bottles that I can carry with me. Or buy a 1-liter water bottle and add the packet to it.
Daily bowel movements are KEY to your healthy body. If you don’t take out the trash at your house, it will pile up, start to breakdown, give off gasses, smell quickly become a problem.
Right? Likewise, having daily bowel movements help make sure that toxins don’t stay in the body and are actually re-absorbed into your system.
During the 30 Days as you clean and detox your body it is taking out its “trash” by eliminating toxins through the bowels. Sometimes your bowel movements increase when doing the detox. Other times you may be constipated. If you are constipated here are a few ways to resolve it:
1) Cut back on the added fiber. You know you are using too much if gas and bloating occurs. Adjust your fiber intake to maximize the cleanliness of your gut. Remember it takes fiber to help the body carry off the toxins. Each person will be different.
2) Stay hydrated: Drink enough water so you use the bathroom once every hour or so.
3) Eat fiber-rich foods: Include leafy green salad, cherries, figs, prunes, pears, aloe juice, and warm lemon water.
4) Move it: Do some movement and exercise. Walking and light aerobics workgreat.
5) Use a natural magnesium citrate supplement to help restore healthy magnesium levels and increases calcium intake to encourage natural stress relief and healthy bowel movements. Purchase it at your local natural food store.
Living in the Standard American Food culture makes eat clean difficult and sad. Most easy available or convenience foods too often are loaded with ingredients that we can't pronounce, GMO's, and chemicals. These foods will leave you feeling sluggish and are designed to leave you craving more "fuel" that your body can't even use.
There is hope and a way to get out of this cycle! Give the 30 days all you’ve got. It can take you off the food merry go round and may end up being the best 30 days of your life!
What to learn:
You have 1 full week under your belt! Congratulations!! AND you survived…some of you better than others (haha) but you are still going strong. So, now it’s time to weigh in!
Remember to weigh at the same time each week. If you weighed on Sunday night last week, be sure to weigh again on Sunday night this week. If you weighed on
Monday morning last week, be sure to weigh again on Monday morning.
Whether its 1 lb. or 5, you have been successful!
It’s great to hear all of your wins and how much you guys are enjoying this plan so far! However, there may be some of you out there that don't quite feel the same way...please don't suffer in silence. Let us know how you're feeling or what you're struggling with. If you're feeling it, there are others out there that probably are too. I can't help you if I don't know!! There are several people on this group page that have done the detox more than once, so between all of us we can give you suggestions that could help.
A former 30 Days to Healthy Living and Beyond trainee didn't lose 1 pound the first TWO WEEKS, but ended up losing 14 lbs. by the end! So, don't worry about the scale...just keep going!
DAY 9 - WHAT MOVES YOU?
Moving and being active is important for a healthy lifestyle. It also makes you sweat, which is a way your body helps itself to naturally detox. But exercise doesn’t have to be overly strenuous — it’s just a matter of getting your heart rate up for 30 minutes at a time. Even 15 minutes of increased heart rate can be extremely beneficial! It not only burns calories, it also improves cardiovascular health, increases energy levels, improves your level of happiness, and may even help reduce stress.
Hate running on a treadmill? You’re not alone. Look for fun activities that don’t feel like exercising — like taking a hike or ice skating.
And if you find yourself making excuses to skip your workouts, grab a buddy and keep each other accountable! Plus, a healthy rivalry never hurt!
Day 9
Change what you can, but that being said yes Change can be difficult and overwhelming at times, but remember, the point of these 30 days is to “reboot” your metabolism and HEAL our bodies at the cellular level.
Understanding the function of free radicals and inflammation in your body and avoiding inflammatory foods will help you move to a better health position. Look below and in the files section of this page to read what Dr. Deanna Osborn has to say about both these issues. Her article is titled “Free Radicals and Inflammation”.
The information over the 30 Days will help you to hear to your body and mind. Is it clear, free of pain, high in energy, and moving forward with a sense of well-being? What is the next thing I could do to be healthier, or to help my children and grandchildren be healthier? I would give you some examples, but you will discover them for yourself as you go along. It is a better to learn a little and put in into practice, than to know it all, and not make the changes that make sense based on what you know. Healing our bodies takes time, determination, and great effort; but every single solitary step in the right direction is immensely worth it.
Free Radicals & Inflammation pdf
DAY 10 - MAKE FAT YOUR FRIEND
Not all fats are created equal! You need them to absorb certain nutrients like vitamins A, D, E, and K and antioxidants like lycopene and beta-carotene. But your body can’t produce essential fatty acids, so it’s critical to ensure you are getting enough from the foods and nutrients that you consume. Add healthy fats to your diet through olive oil, coconut oil, avocados, nuts and omega-3-rich seeds. You can also add Arbonne Essentials® Omega-3 Plus as a daily supplement to help balance essential fatty acid levels. TIP: Did you know that you can easily swap out butter for a healthy fat in recipes?
Day 10
Here is a great “To Do” list to keep you going. We are a third of the way through our 30 Days to Healthy Living and Beyond!!
1) Drink lots of water!!
2) Lemon is a natural detoxifier and also alkalizes your water and thus your body. So at home or out, add lemon! You can also carry lemon essential oil with you as well. Add to soda water with a little stevia and you have a great flavored carbonated drink.
3) You can have 1-2 detox teas daily throughout your 30 days. I recommend two in this first week, as it will help you flush toxins and minimize negative withdrawal symptoms. Then drop it back to 1/day for the remainder of the 30 days.
4) You should be using ALL supplements in your Arbonne arsenal. Remember, ALL supplements have their own function and set of benefits. We need ALL pieces for our 'recipe' to turn out right! You don't want to skip any step in this proven recipe for success. (That means you should finish your month with NO supplements in your kit left!!)
5) Designate an hour in the kitchen early each week (or the weekend before) to do all your
food 'prep' - chopping veggies, making a batch of protein bars, etc., that way, dinner timeis quick & easy throughout the week!
6) The only time you should be stepping on the scale is Monday mornings or once a week!! And report your findings to me via private message! Do not obsess with numbers. We don't lose weight to get healthy. We get healthy and then (most of us) naturally lose weight. The way you're going to feel is the best part. Weight loss is the icing. (Okay, stop thinking about cake! FOCUS! FOCUS!
DAY 11 - TIME TO COME CLEAN
As you clean up what you put in your body, you’re kickstarting your body’s natural detoxifying function: elimination. Adding in the Arbonne Essentials® Body Cleanse helps to detoxify by cleansing your digestive system. It contains botanicals to support normal digestion, soothe the digestive tract, help support gastrointestinal health and support liver function. When paired with the Daily Fiber Boost, it helps remove toxins from the body through healthy bowel movements. Give your body some extra support to keep it running smooth and happy!
Have you started using the Body Cleanse?
Day 11
The Twelve-Hour Window…
Deep cleansing takes (a night’s) time. Imagine your body as a city. Just like a city needs to budget its finances, your body needs to budget its energetic resources. Your daily energy is limited, so your body must constantly prioritize how it gets distributed.
Digestion is one of the most energy-consuming functions of the body (remember last Thanksgiving’s food coma?). So if your body is constantly digesting during the detox, it will put deeper cleansing on hold. The answer to this: the Twelve-Hour Window. After your evening meal, leave a twelve-hour window before having your morning shake. If you have your evening shake at 7pm, you should have your morning shake at 7am or later. If you fill up your belly late at night, and eat early again the next day, your body isn’t given the opportunity to clean house. The Twelve-Hour Window is challenging to make happen every day, but committing to it will help you get the most out of your Clean Detox. Note: It is okay to have water or herbal tea during the Twelve-Hour Window.
DAY 12 - BYE CRAVINGS!
Nobody is immune to cravings. Just don’t let yourself get to the point of starving — you’ll likely end up eating something that isn’t part of your healthy living plan. If you feel hungry in between meals, try a cup of Herbal Detox Tea or a healthy snack choice like those listed in the 30 Days to Healthy Living Guide or Fit Chews or Protein Snack Bars.
WHEN you eat is also just as important as WHAT you eat. While you sleep, your metabolism slows down, so it’s not a good idea to have your largest meal of the day right before you rest. We recommend avoiding eating after 7 p.m. or 3 hours before bed. But you still need to listen to your body. If you have to eat something later in the evening, try a ½ cup of non-dairy milk with a ½ scoop of Daily Fiber Boost.
Day 12
Down time is SO IMPORTANT to our schedules. You cannot be your best healthy when you are running on empty. Take time each morning to meditate and be thankful for blessings in your life. Stopping like this builds neuropeptides and strengthens the immune system.
Throughout the day, look for moments to be still and breathe deeply. A warm cup of detox tea at night can prepare your body for a calm rest. Try to get at least 7-8 hours of sleep per night and remember down time is an essential part of being healthy.
Day 13
DAY 13 - HUNGER OR THIRST?
It’s very common for people to think they are hungry when they are actually just thirsty. That’s because the same part of your brain is responsible for interpreting hunger and thirst. If you start to feel hungry, try drinking a glass of water first and then check in with yourself to see how you are feeling before you start to eat. This will help you to learn to understand your body’s signals more closely. To stay hydrated, a good rule of thumb is to drink half your body weight in ounces of water per day. For example, if you weigh 120 pounds, you should drink at least 60 ounces of water a day. For a flavorful way of drinking your water, try mixing in an Energy Fizz Stick or try a cup of Herbal Detox Tea.
DAY 14 - MIND OVER MATTER
This journey isn’t just about healthy living for your body — it’s also for your mind. Learning to be in tune with your body is an important part of living a healthy lifestyle and can help you make better food choices for life. Understanding how to listen to your body can help you react before you become hungry, thirsty, or exhausted. You know your own body the best but most of us just don’t spend enough time listening to it. That’s where meditation comes in!
So here’s a quick 10 min activity to train yourself to get more connected with your body:
- Find a comfortable, distraction-free space and close your eyes.
- Breathe in through your nose and out through your mouth.
- Take notice of the sensations around your body — warmth, shivering, pace of heartbeat, etc. — and try to let go of
all thinking so only feeling remains.
- Focus on small parts of your body, working from your toes to the top of your head, sensing and listening to how they
feel.
- When you’re done, slowly open your eyes. You should feel relaxed.
- Repeat daily.
Day 14
Today is the last day of our Body cleanse. (By the way, Detoxify and cleansing your system with our lemon-ginger flavored Body Cleanse formula is gentle enough for daily use, so you are welcome to use it at anytime during your 30 day journey and beyond). You have eliminated toxins from your blood and all major organs, and for many of you, weight loss will accelerate, because fat cells are no longer needed to store toxins. Let’s address one more way to keep toxins OUT! If you enjoyed a diet coke before starting the 30 Days, I hope you have already discovered the pure, safe, and beneficial alternative of Arbonne’s Fizzy Sticks. It's a satisfying mix of antioxidants, B vitamins and a light stable caffeine-like ingredient to b*oost you instead of sodas. Some people like them mixed with 8 oz of water, and others mix it in a 32 oz water bottle. It is a great afternoon mind and body booster!
DAY 15 - HALFWAY THERE!
Check-in time! Comment below and share a picture of yourself. Let us know how it’s going and what changes you’re seeing at the end of your second week. Let everyone know what your favorite part of the program has been so far and what part of the “new you” you’re loving the most!
Day 15
DAY 16 - THE MISUNDERSTANDING WITH SUGAR
Sugar — there’s so much misinformation about it. It’s been blamed for making people overweight and causing all kinds of health problems. The truth is, not ALL sugar is bad. Anything in moderation that’s balanced in a healthy living plan can be a good choice. All foods are ultimately converted into glucose, whether they are fats, proteins, or carbohydrates — including complex carbohydrates or simple sugars. Glucose is a simple sugar that all cells use for energy and is the main source of fuel for cells and tissues of the body, including the brain and muscles. Your body needs glucose, so you want to give it what it needs to stay fueled. Remember, one apple can have about 15 grams of sugar, but everyone still says, “An apple a day keeps the doctor away”!
Day 16
DAY 17- REV IT UP
Weight loss occurs as a result of a balanced, calorie-restricted diet along with increased levels of activity. If you need some extra help to go along with this program, you can supplement it with Arbonne Evolution®. The products target two factors that can help support successful weight loss and management efforts: portion control and metabolism rate. Full Control is designed to be taken before meals to support satiety. It’s formulated with glucomannan to help you feel full when taken prior to a meal in a calorie-restricted diet so that you eat less, helping to control calorie intake. Metabolism Support helps support both metabolism and thermogenesis, which is the rate at which your body burns calories. It features green coffee bean extract, which has been shown to support a reduction of glucose absorption from the small intestine, and green tea extract an antioxidant that helps support metabolism. Controling calories in and maximizing calories out is the smartest way to control your weight!
Day 17
The most difficult times to challenge you can be festive occasions and holidays. This is when many find the old family recipes are too difficult to resist for sentimental reasons and the old patterns pull hard at our hearts and taste buds.
There is a way to continue all the good changes you are making. Arbonne Executive Vice President Kelley Carpenter has a webpage of recipes for kids and family feasts for AFTER the 30 days!!! This collection of her home-tested recipes were the result of her desire to feed her son with terrible eczema a “kid-friendly” meal and not make the eczema worse because DIET is huge to restoring a kid’s gut with one of the 4As – asthma, autism, ADHD and allergies like eczema.
Kelley developed protein powder based brownies or pancakes and waffles and put a lovely fruit compote on them. Her children LOVE these foods that have no wheat, dairy or
gluten. Over the last 3 years in her home “test kitchen” she has developed recipes to completely eliminated Jack’s excema which allows him to fully participate in birthday parties and other festive occasions without eating the foods so often offered at these
events. As Kelley says to the hostess, “I’ll bring Jack’s snacks and cupcake” and this allows him to easily participate and not have an eczema flare up. Eating sweets is a big problem with maintaining a healthy daily eating program, but a piece of birthday cake made like Kelley does for Jack on your birthday is fine. It’s not something we can do every day, or week any longer and keep the aging and inflammation down in our bodies. Remember we have gone from 2 pounds of sugar in the 1940s to 150 pounds a year today and the non cane sugar is largely GMO!!!
A few great recipes on Kelley’s site to keep fueling your LIFESTYLE CHANGE!!!
cupcakemoms.com
DAY 18 - CERTIFIED ARBONNE CLEAN™
Going vegan, dairy-free and gluten-free isn’t just about what you eat. Arbonne formulates all our products to be vegan, gluten-free and without GMO ingredients. What you put on your body is as important as what you put in.
Our NØT ALLØWED List™ includes more than 2,000 ingredients — nearly 1,400 from the European Union, plus several hundred more — that we won’t use in any of our formulas across our categories including nutrition, skincare, personal care, hair care, and makeup. This directly reflects Arbonne’s rigorous screening of ingredients, our research, and enhanced safety requirements that ultimately result in safer ingredient choices and effective products.
Day 18
DAY 19 - SLEEP DOES A BODY GOOD
Sleep helps you feel better but its more important than we realize. Sleep can help boost your mood, banish under-eye circles, and most importantly it’s a fundamental pillar of a healthy lifestyle. Sleep is when your mind and body get to recharge and your skin has a chance to rejuvenate, so you wake up looking and feeling your best. Before bed, I like to use the RE9 Advanced® Night Repair Cream. It’s an ultra-hydrating blend of botanicals along with collagen-supporting ingredients that work hard every night to replenish moisture and deliver essential nourishment. I also rub a drop of the Rescue & Renew Pure Essential Oil in Lavender to my pulse points to enhance feelings of relaxation.
Day 19
Boost your brain by walking 30 minutes today. Exercising 30 minutes each day is recommended each day. Oxygen pushed by an elevated heart rate (exercising) to all the little capillaries of your body is vital especially to long-term neurological health. The problem with loss of brain function is there are no symptoms until the problem is massive. We too often forget how critical it is maintain neurological health. In Dr. Perlmutter’s Better Brain Book, he recommends CoQ10, Vitamin E, Alpha Lipoic Acid, Vitamin D, and Omega 3’s to boost brain health. The protein supplement you have been enjoying each day along with Arbonne’s nutrition supplements will keep your brain fueled and healthy! Add Arbonne’s vitamin D/B12 spray and Omega 3 supplement to your total health regimen.
DAY 20 – FIZZ-TASTIC!
Have you made any mocktails with your Fizz? Comment below and let us know how you enjoy your Energy Fizz Sticks. Have they helped you kick your coffee habit? Let us know if you’re committed to staying coffee-free! What's your Flavor?
Day 20
DAY 21 – OLD HABITS DIE HARD
Your mom probably told you that it takes 21 days to form a habit. Your mom was right — just not completely. Although it takes 21 days for your brain to create a habit, it takes about 90 days to lay the old habit to rest. You’re reached a huge milestone on your inner and outer journey, but you still need to be vigilant in making sure those old habits won’t stick around. Some people find journaling or having a meal tracking diary helpful to keep them motivated and on track. Keeping your “Why” top of mind will also help motivate you to the finish line.
Day 21
Another Detox Tip from Dr Oz!! Snack Mindfully or Not At All:
Before our 30 days, you may have started innocently snacking on cookies or chips and then realized twenty minutes later that you ate the whole bag. To make matters worse, you weren’t even hungry! We’ve all been there, too many times in fact. Rather than being overwhelmed by your own personal guilt monster, give this a thought:
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. We understand that for some, snacking is helpful in maintaining good energy levels and mood. But before you start grabbing snacks, even if they are clean, check in with yourself and make sure what you’re feeling is true hunger. Sometimes finding the right amount to eat everyday takes a little personal experimentation. If you find that you are consistently hungry throughout the day, add a between meal snack of 10 almonds or a protein bar. Remember, only protein will satisfy your hunger, so make your snacks pure protein. Never use simple carbs as a snack, such as bread or chips, as these will actually increase your hunger.
http://www.frugallivingmom.com/salt-and-pepper-zucchini-c…/…
DAY 22 – SIGNS OF HEALTHY-LOOKING SKIN
You see the term “healthy-looking skin” everywhere, but what does it really mean? We’ve identified 6 key attributes of skin that achieve an overall healthy appearance:
• Radiance
• Firmness
• Hydration
• Reduction in the appearance of dark spots
• Smoothness
• Reduction in the look of fine lines and wrinkles
You should be seeing some of these signs as a result of your healthy living journey.
Day 22
Some of you aren't seeing the change you wanted and please know that this takes time because "one size doesn't fit all." We all respond differently because we all are so different! Be patient with yourself and know that what you are doing is so good for your body and has long term rewards if you do not give up! Keep on keeping on!! You will gain a higher health position regardless of what the scale says, and the weight will adjust to your new healthy body.
How are you feeling? What are you loving? What have you noticed is working better in your life over the past week? Have you thought about or viewed food differently?
DAY 23 – TAKE COVER
Now that you’re more active, you might be spending more time outdoors. You’ve heard it a million times, but wearing sunscreen is the easiest way to minimize the risk of sun damage and help support your skin with healthy aging. A considerable number of wrinkles and dark spots come from sun exposure and it’s so much easier to prevent the damage than it is to fix it after it’s already happened. That means sunscreen EVERY DAY — even when it’s cloudy! The rays can be just as strong and can reflect off buildings and sidewalks. And don’t forget to wear your sunglasses! Protect the delicate skin around your eyes and keep yourself from that wrinkle-causing squinting.
Day 23
A 2008 study at the University of Minnesota linked diet soda to metabolic syndrome. According to the study, consuming diet drinks increase the risk of developing metabolic syndrome by 34 percent. Aspartame, also known as NutraSweet or Equal, was approved for use in food in 1981, and is the sweetener used in diet drinks and most diet food. It was developed by G. D. Searle Pharmaceuticals, a company purchased by Monsanto in 1983. Aspartame accounts for over 75 percent of adverse reactions to food additives reported to the FDA. Aspartame and MSG act in the body as neurotransmitters, and an overabundance destroys neurons by triggering free radicals which kill the cells. Because we use only a small portion of our brain cells, a large majority of cells must be damaged in a particular area before symptoms are present. However researchers have found a correlation between aspartame consumption and migraine headaches, fatigue, depression, and memory loss, and should be avoided in light of the huge spike in neurological disease—multiple sclerosis, Alzheimer’s disease, brain cancer, Parkinson’s disease, and dementia.
DAY 24 – HANDS TO YOURSELF!
Your hands and nails can be trapped with dirt and bacteria that can transfer onto your face. So as tempting as it is, keep your hands away. Not only is this bad for your skin, it’s the perfect way to pass germs that can make you sick. Most people do this subconsciously all the time, so pay attention and keep those hands off! Another way to help support your immune health is by adding the Arbonne Essentials® Antioxidant & Immunity Booster to your day. It’s got powerful antioxidants, immunity- and energy-supporting ingredients to help give you an extra boost of support.
Day 24
How are you with exercise and moving? It’s true that you cannot possibly exercise your way out of a bad diet, so eating good food is the first step, and the biggest. You can’t get around it. If you want to eat a fast food cheeseburger, you cannot reverse the effects with exercise.
You must control the food you eat. But that doesn’t mean there is no benefit to exercise. Here is the motivator for me. The tiny capillaries that feed the brain and extremities benefit greatly when my heart rate is up and I am MOVING. Keep that blood pumping making
dopamine, which is brain restorative and pumps healing and nourishing oxygen to all parts of my body. Loosen your muscles. Do you want to be limber and flexible at 80? Being flexible helps us avoid injury.
Keep the toxins out by eating clean, and move every day. Your brain will thank you with better memory and clearer processing. Your muscles will thank you by carrying your body where you want to go. Exercise is the add on, but its benefits are worth it.
DAY 25 – HEALTHY AGING
Healthy aging means that you have and are able to sustain healthy-looking skin by consistently utilizing effective skincare along with balanced nutrition. Your skin’s needs will vary as you age but the need for twice-daily, targeted care will always remain the same. Supporting healthy-looking skin must include maintenance and protection — critical steps to healthy aging at every life stage.
Day 25
Want to learn more about gut health? Here you go-
Alejandro Junger, M.D. wrote a book called “Clean Gut: The Breakthrough Plan for Eliminating the Root Cause of Disease and Revolutionizing Your Health.” (Harper-Collins, 2013). I am always interested in what an M.D. has to say when the focus is the root cause of disease and patient participation for the remedy rather than the efficacy of drug treatments.
If you are thinking about taking a probiotic supplement, such as adding Arbonne’s Digestion Plus to your regimen (don’t add to your shake), this may encourage you to get started— The gut’s good bacteria neutralize about 40 percent of the toxins we consume in our food, acting as a kind of satellite liver (p. 26).
If the gut didn’t have intestinal flora, the liver would have to work almost twice as hard. The gut also functions as a nervous system like the brain. Nerve filaments send and receive messages from our gut neurons, which coordinate, modulate, and regulate gut function, including peristalsis, digestion, immunity, and hormone balance (p. 43). There are more neurotransmitters in the gut than in the brain. Serotonin, the neurotransmitter responsible for feelings of wellbeing are manufactured 90 percent in the gut.
DAY 26 – PICK ME!
Comment below and share your favorite product in the 30 Days to Healthy Living set. Let us know how it’s going and what changes you’re seeing now that it’s the end of your third week. You should be continuing to see improvement in your energy, sleep and even your skin’s radiance, clarity and overall appearance. Here’s to your very best self!
Day 26
One of the most important keys to sustainable weight loss, health and energy is keeping your blood sugar stable. When you eat low glycemic index foods (50 and under) , your blood sugar never gets too high or too low. This keeps your metabolism stable and tames those
unhealthy cravings for sweets and salt (please always eat unprocessed salt with mineral content intact).
Of course, when it comes to blood sugar and a healthy weight, what you eat is just as important as how often you eat. Skip the “high glycemic” foods that cause your blood sugar to spike, like bread, sugar, fruit juices, tropical fruits and processed or simple carbohydrates.
You feel like you haven’t eaten at all only an hour or two later choose 20mg (like a chicken breast) of lean protein, healthy fats, and “low glycemic” fruits and vegetables. Add quinoa once or twice a week if you are craving carbs and think about adding Arbonne’s protein boost (10mg of unflavored and unsweetened protein per scoop).
DAY 27 – MIND GAMES
Want some tools to help you maintain your healthy living plans? Use these two simple pointers to make yourself think that you are eating more without feeling deprived.
1. Use smaller plates and utensils. Your brain will be tricked into thinking that you are eating more because the same amount of food will look larger on a small plate compared to a bigger plate. This really does work!
2. Contrast your plate with your food color. For example, don’t eat brown rice on a brown plate! When the color of the food blends into the color of your plate, you perceive that you’re eating a smaller amount of food. A higher contrast of plate and food color makes you think you’re eating more!
Day 27
This information comes straight from Dr. Oz's Clean Detox program (Arbonne's detox program provides the same solid foundation.)
The 411 On Weight Loss: How and when weight-loss occurs varies for each person. Everyone comes into the 30-Day Detox with a different level of toxicity, a different genetic history, and different hormonal patterns. For many, the body will not begin to reduce inflammation and release extra weight until it has found balance through the cleansing process.
Let’s take a step back and look at the bigger picture of why we might have excess weight in the first place. It’s often a result of consuming foods that do not work for the body, resulting in poor digestion. [And toxic overload. An overburdened liver will store toxins in “protective” fat cells and deposit it around ourmiddle.]
Detox helps the body re-balance itself and helps repair the damage done by poor habits often over years. When you lose weight without doing this important foundational work, the weight-loss typically doesn’t last. It also doesn’t bring about the increased vitality that in the end is what we really want.
Even if you haven’t seen much weight-loss yet, hang in there. You’re doing the foundational work, and that’s what matters most. Daily bowel movements, sticking with the detox diet,
and avoiding emotional snacking will encourage your body to find that sweet spot, totally unique to you. Don’t stress yourself out by stepping on the scale every day. Just remember, how you feel is a more accurate measure of success. Instead of numbers on the scale, focus on your energy level, sleep patterns, digestion, elimination, mood, and clarity of thought.
30 Days testimonial:
Before I started the detox program I weighed 243, suffered from Chronic Fatigue where I had to take naps at lunch and struggled to stay awake driving home,I had asthma for 30 years that required an inhaler 2 times a day, mild sleep apnea, drank 6-10 cups of coffee a day, and was pre- diabetic. I had a hard time focusing at work. I ate out most days, and often twice a day. I have an office job and did not exercise. I felt so bad it was causing me to get down. Doctors could not tell me why I was so fatigued. I had almost given up. I felt so bad I was convinced I had some disease they just hadn't found yet.
Now, I'm proud to say this program has changed everything for me. Ive lost 23 pounds. I haven't had any caffeine for a month yet I'm wide awake and my brain fog is gone. My chronic fatigue has been minimized and I feel great. I no longer snore. Most significant to me is that my asthma is gone. Haven't
used my inhaler in 2 weeks. No chest tightness or difficulty breathing. (Gluten is the devil! ;)We cooked every meal on this program and plan to make our new dinner rotation based on our favorites. And as we've gotten smaller (my wife has lost 13) my wallet has gotten thicker by not eating out all the time. I'm now on an exercise program with trainers Sõl and Amanda M Perry. I am truly optimistic about my health and my future. Can't imagine how good I will feel in 6 months. Thanks!
Just to pile on...went to the. Doctor today, after 30 days my glucose went from 126 to 79! He was very happy with me.
DAY 28 – REWARD TIME
You’ve been working so hard, you deserve a reward! Take some time to pamper yourself with a facial and some body treatments at home. Rescue & Renew products will help detoxify your body by cleansing your skin’s surface from any impurities while also protecting your skin’s moisture barrier. The Detox Bath Soak is the perfect bath time treat to help you relax and ease any sore muscles. Now that you’re working up a regular sweat, the Detox Face Mask is a great treat and solution to help draw out impurities for a spa quality facial at home. Once your mask is washed off, continue your regimen with the Detox Lotion and Detox Oil, applying each product with light, sweeping motions for that fresh from the spa feeling
Day 28
How are you doing staying away from the sodas/ diet cokes/ carbonated drinks? This can be one of the hardest habits for people to break- but one of the most important steps to make through this process. Who has a testimony to share with us?
Lemonade: Juice from one lemon, Pellegrino (carbonated mineral water) pour over a 12- ounce glass of crushed ice, stevia to taste.
If you know someone who is frustrated with weight gain or who has given up hope of improving their health position, tell them about the detox program, 30 Days to Healthy Living and Beyond? When you start to make changes in your life and it transforms your body and energy levels, people naturally ask “What happened to you?!?” If you’re not sure how to explain it, your Arbonne consultant will be glad to join you and your friend for coffee. We are so thankful for referrals. It is our mission and greatest pleasure to watch lives be changed!
DAY 29 – NEVER TOO BUSY
Too busy for healthy living? NEVER! Always keep healthy snacks on hand so you’re not tempted or forced to reach for an unhealthy choice when you’re starving. Plan your menus and meal prep on the weekend so you are prepared for busy days.
The same is true when it comes to skincare. If you’re short on time, abbreviate the routine — don’t skip it. Always cleanse, apply serum and protect with sunscreen during the day. At night, no matter how tempting it might be, remove your makeup! Cleanse, apply serum, finish with night cream and head to bed to rejuvenate your skin.
It’s ok to not be perfect with your regimen — who is anyway? Follow the 80/20 rule: eat healthy and exercise 80% of the time, and have fun 20% of the time!
Day 29
DAY 30 – CONGRATULATIONS!
You did it! Now it’s time for a selfie. Take your “after” photo and email or reach out to let us know if you’ve met the goals you set when you created your “Why.”
Day 30
Want ongoing support on your Healthy Living Journey? Click here to join our "Healthy Living for Life Maintenance Group" for continuing Support, new Recipes, and more Healthy Living tips!
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