Transcript 2014 Bliss-Sargasso Cleanse

BLISS CLEAN
PROGRAM
General Information
HOW DO I DO IT?
BUY and READ the book CLEAN by Alejandro Junger
Available in paperback at Bliss or online in paper and Kindle
form.
Cleanse registration is $35 and includes:

Access to purchase clean meals from Sargasso

Weekly support groups and option to attend yoga

Virtual support community on Facebook

Infrared sauna discounts at Bliss during the Cleanse

Clean recipe shares from Rebecca’s Kitchen

Grocery shopping group excursions and lists

Discounts on private yoga sessions
DITCHING DIETS FOREVER
Repeat after me: I am not going on a diet!
Food is the most powerful medicine in the world.
The Cleanse is a mindfulness eating program designed to
help you see how food nourishes and fuels your body for
optimum health and wellness. It is not a diet.
You are making a choice to explore your relationship to
food and its relationship to your health.
There is no failing, or cheating on a Cleanse because
each choice you make will teach you something about how
you interact physically and emotionally with your food.
The Cleanse is not about restricting calories. Eat as
much as you need to feel full and satisfied.
WEIGTH LOSS

Weight loss is not the goal!


But it may happen. If you would like to track your weight,
weigh in on the morning of the first day of the Cleanse and
then…
Hide the scale.

Don’t stress yourself out by stepping on the scale every
day. How you feel is a more accurate measure of health.
Instead of numbers on the scale, focus on your energy
level, sleep patterns, digestion, elimination, mood, and
clarity of thought.

Clean eating helps the body re-balance itself and helps
repair damage done by years of unhealthy habits.

If you don’t see weight loss, don’t worry, you’re doing the
foundational work to build patterns of healthy eating and
that’s what matters most.

Daily bowel movements, sticking with the Cleanse eating
plan, and avoiding emotional snacking will encourage your
body to find that sweet spot, totally unique to you.
YOGA SUPPORT

You decide how much yoga you do during the cleanse.

All Bliss yoga classes are cleanse friendly, because
exercise is naturally cleansing.

Membership fee is waived for the cleanse.

Special offer: 5 yoga classes for $45 (Regularly $56.25)

3 Infrared Sauna sessions for $45 (Regularly $35 ea.)

Cleanse veterans will receive a free yoga class for
signing up.

We hope yoga will become a habit for a lifetime. 
SARGASSO MEALS
Cost: $380, payable to Sargasso. Meals are optional and
are available for the January cleanse. You may only
purchase meals if you are signed up for the Cleanse through
Bliss.
Sargasso meals are vegan and gluten free and include
only ingredients on the Clean Cleanse eating program (Eat
Me List). You can supplement your meals with organic meats
on the clean eating list for more protein.
No substitutions or changes. In order to keep costs low for
you and preparation manageable for our chef we do not
provide substitutions or changes. If you have severe food
allergies or additional dietary restrictions beyond the Clean
program, you should consider making your own clean meals.
Contact Michael Cardi, General Manager, at Sargasso to
book and pay for your meals, (304) 554-0100.
FOOD PICK UP DATES
Pick up times are firm.
Food pick-up times are Sundays and Wednesdays at
Sargasso between 4-6 p.m.
If you are unable to pick up during those times have a friend
get your meals.
No substitutions or changes. In order to keep costs low for
you and preparation manageable for our chef we do not
provide substitutions or changes. If you have severe food
allergies or additional dietary restrictions beyond the Clean
program, you should consider making your own clean meals.
THREE STEP PROCESS
1.
Pre-Cleanse: Eases your body into the full cleanse.
Eating clean meals for three days before you begin the
cleanse.
2.
Cleanse: A 21-day eating routine including foods from
the clean eating list.
3.
Reintroduction: The last stage of the Cleanse. The
purpose of the process is to add back in and identify
what foods impact your body and how, and to develop
eating habits that work for you long-term.
EAT ME!
Fruits & Vegetables: Unsweetened fresh or frozen whole fruits, fresh squeezed fruit juices, sea
vegetables (seaweeds), avocados, olives, and raw, steamed, sautéed, juiced, or roasted
vegetables, yams
Dairy Substitutes: Hemp, rice, and nut milks (such as almond, hazelnut, walnut, etc.) and coconut
milk, coconut oil/butter
Non-Gluten Grains/Starch: Brown, red, black and wild rice, millet, amaranth, teff, tapioca,
buckwheat, quinoa
Animal Protein: Fresh or water-packed cold-water fish (trout, salmon, halibut, tuna, mackerel,
sardines, pike, kippers), wild game (rabbit, pheasant, bison, venison, elk, etc.), lamb, duck, organic
chicken and turkey
Vegetable Protein: Split peas, lentils, legumes (beans), bee pollen, spirulina, and blue-green algae
Nuts and Seeds: Hemp, sesame, pumpkin, and sunflower seeds, hazelnuts, pecans, almonds,
walnuts, cashews, pistachios, brazil nut and nut/seed butters such as almond or tahini
Oils: Cold-pressed olive, flax, safflower, sesame, almond, sunflower, walnut, pumpkin, and coconut
Drinks: Filtered water; green, white or herbal tea; mineral water, yerba mate, coconut water, cold
pressed juice
Sweeteners: Stevia, coconut nectar, yacon, whole/fresh fruit, dried fruit (in moderation)
Condiments: Vinegar, all spices, all herbs, sea salt, black pepper, carob, raw chocolate (dairy and
sugar free), stone-ground mustard, coconut, liquid aminos, wheat-free tamari, miso and nama
shoyu (if eating soy), unsweetened whole fruit jam
LEAVE ME OUT!

Oranges, orange juice, grapefruit, bananas, strawberries, grapes, corn, creamed
vegetables, nightshade vegetables (tomatoes, peppers, eggplant, potatoes)

Dairy and eggs: including milk, cheese, cottage cheese, cream, yogurt, butter,
ice cream, non- dairy creamers, ghee

White rice, wheat, corn, barley, spelt, kamut, rye, triticale, oats (even gluten free)

Pork (bacon), beef, veal, sausage, cold cuts, canned meats, frankfurters (hot
dogs), shellfish, any raw meats/fish

Soybean products (tofu, soy sauce, soybean oil in processed foods)

Peanuts and peanut butter

Butter, margarine, shortening, processed oils, canola oil, salad dressings,
mayonnaise, spreads

Alcohol, coffee, caffeinated beverages, soda pop, soft drinks, fruit juice (unless
fresh pressed)

Refined sugar, white/brown sugars, maple syrup, high fructose corn syrup,
evaporated cane juice, Splenda®, Equal®, Sweet’N’Low®, juice concentrate,
agave nectar, brown rice syrup, honey

Regular chocolate (with dairy and sugar), ketchup, relish, chutney, traditional soy
sauce, barbecue sauce, teriyaki, breath mints, gum
THE BIG THREE TRIGGERS
1.
SUGAR
2.
CAFFEINE
3.
ALCOHOL
Removing Dependency
It’s common for people to become dependent on processed
sugar, caffeine, and alcohol. Dependency can be physical and
psychological. It is the feeling that we “have” to have it and
feel off when we don’t. Removing dependency allows us to
enjoy these items from time to time without significant health
consequences. We approach the dependency on the Big
Three in two ways.
Techniques to Remove Dependency
1.
Crowd Out: We need to eat good quantities of healthy food each
day. When we don’t, we feel anxious and irritable. This is when
cravings occur. This is also the reason why most diets fail, they focus
on eating less rather than adding in healthy food. When you focus on
including a lot of fun, delicious, nutrient-rich whole foods into your
diet you end up “crowding out” the junk. For example, if you want to
reduce your cravings for processed sugar or sugary foods, you need
to eat enough low-sugar foods throughout the day. If you don’t eat
enough of the good stuff, cravings arise quickly, especially if you are
tired. Crowding out the junk is one of the simplest tools to leverage
your own willpower and remove dependency.
2.
Pulse Out: To pulse means to add something in or remove it for a
period of time. We do this in order to feel the true effects of whatever
item we are testing. The Reintroduction process is an example of a
pulsing program that occurs at the end of your cleanse. If we want to
remain free from dependency on the Big Three, it’s important to take
breaks from them for a period of time. Pulsing out coffee, sugar, and
alcohol means removing them from your diet for a dedicated period.
This could be one week or one month. What matters most is that you
give yourself a break from the item so that you can remind yourself of
its true effects when you add it back in.
PRE-CLEANSE

The Pre-Cleanse is how you ease your body into
the full 21-day Cleanse. The more processed
foods, coffee, and alcohol you consume the more
difficult it is to transition into clean eating.

Jumping right into the Cleanse without giving
yourself a chance to adjust to the Cleanse Diet can
cause extra physical and emotional stress on the
body. Doing the Pre-Cleanse sends a signal to your
body that positive shifts are about to take place.

You will eat three solid meals a day from the “Eat
Me!” foods list and remove foods on the “Leave Me
Out!” list.
21-DAY CLEANSE
DAILY ROUTINE
Breakfast: Shake or fresh-pressed juice
Lunch: Prepare a hearty solid meal from the Cleanse
eating food list. This is your main meal. Get the most out of it
by including dark greens, healthy fats, and quality protein.
Dinner: Soup/Shake/Fresh-pressed Juice
Tip: If you must attend a social or business dinner, you can
swap your lunch meal with your evening liquid meal. Just be
sure to get back on your liquid, solid, liquid routine the next
day.
THE STRAIGHT POOP

Daily bowel movements are key to your Cleanse.

Sometimes your bowel movements will increase when doing
the Cleanse, going 2-3 times a day, this is normal.
HELP, I’M CONSTIPATED!
If you are constipated here are a few ways to resolve it:

Stay hydrated: Drink enough water so you use the bathroom
once every hour.

Eat fiber-rich foods: Include leafy green salad, cherries, figs,
prunes, pears, aloe juice, warm lemon water, or green
vegetable juices.

Move it: Do some movement and exercise. Walking and light
yoga are great.

Incorporate Natural Laxatives: Triphala, Smooth Move Tea
(Senna), Apple Cider Vinegar
THE 12-HOUR WINDOW

Digestion is one of the most energy consuming functions
of the body.

The body sends the signal to go into deep detox mode
approximately eight hours after your last meal. Then the
body needs another four hours to do a deep clean.

After your evening soup/shake, leave a 12-hour window
before having your morning shake. If you have your
evening meal at 7 p.m., you should have your morning
shake at 7 a.m. or later.
Note: It is okay to have water or herbal tea during the 12hour window.
CLEANSE SYMPTOMS
While cleansing you may experience:

Tiredness/lethargy

Headaches

Mucus drainage in the sinuses and back of the throat

Metallic taste in the mouth

Upset stomach

Constipation

Increased bowel movements

Frequent urination

Mood swings (irritability, depression, anxiety, crying jags,
anger, sadness)
Note: If you are experiencing intense symptoms or other
reactions, please contact your health care practitioner right
away.
EMOTIONS & FOOD

Why am I so emotional?


Cleansing is not just about the body. When you cleanse, you also release
emotional toxins like fear, stress, and anxiety. This can be scary, but like
any challenge, if we spend some time reflecting on it, we usually surprise
ourselves with what we discover.
Food is not just about satisfying our physical hunger,

but satisfying our emotional needs as well. Why do I reach for cookies
when I’m tired? Why do I crave ice cream after a fight with my partner?
Why do I celebrate with food?

Reflect: Journal and talk about your emotions in support group to get to the
“stuff” that mindless eating attempts to cover up. Find your triggers.

When you feel a food craving or an emotional reaction/release:

Give it space and be gentle with yourself. Don’t make it about the food. Go
deeper. Ask yourself, “what’s really going on here?” The answer is closer
than you think.
HUNGER

When faced with the sensation of “hunger” during your Cleanse,
consider the possibility that it might not be true hunger. In our
Western culture, what we call hunger is often the physical
manifestation of an emotion that is asking to be “numbed” or
comforted. If left alone and quietly observed, emotional hunger
becomes an opportunity for immense growth. When that “hunger”
sensation arises, mindfully keep your attention on it, and ask
yourself: What am I really feeling?

If it’s boredom, restlessness or any other emotion, truly allow
yourself to feel it. You don’t have to wallow in unhappiness or
negativity, but simply recognize what the true feeling is, and put a
name to it.

Am I truly hungry or am I feeling anxious/nervous/sad/upset right
now?

With a little effort, this exploration can help bring awareness to
the difference between true hunger and emotional hunger.
Understanding this distinction on a personal level can help stop the
cycle that leads to food cravings, weight gain, and poor health.
SNACK MINDFULLY

The repeated desire to snack is really a desire to
change how we’re feeling in the moment. The more
we’re not conscious of why we’re snacking, the more
this habit can numb how we really feel. Before you start
grabbing snacks, even if they are on the clean Eat Me
list, check in with yourself and make sure what you’re
feeling is true hunger. Have a glass of water and then
reexamine.

Sometimes finding the right amount to eat everyday
takes a little personal experimentation. If you find that
you are consistently hungry throughout the day,
increase the amount of protein and healthy fats in your
morning shake and mid-day meal. You can also add a
mid-morning and/or mid-afternoon clean snack or juice.
EXERCISE & REST
How does exercise improve the Cleanse?

It removes toxins by activating the respiratory,
circulatory, and lymphatic systems.

It boosts the effectiveness of all the elimination
channels by stimulating bowel movements (colon),
encouraging deeper breathing (lungs), and making
us sweat (skin).
Principles to follow while on the Cleanse:

Half it: Reduce your exercise by half if you are an
athlete or work out intensely. Move at least 20
minutes a day: Stretch, dance, walk, anything to
move your body.

Move more, Eat more: If you have a day where you
are very active, feel free to eat more. Remember, the
Cleanse is a not a calorie restriction program or diet.
ELIMINATION = CLEANSING

Skin: Sweat toxins out through exercise and saunas.
Since the skin is our largest organ, what it absorbs can
affect our health as much as the foods we eat. Examine
your current collection of personal care and beauty
products to see which ones contain unhealthy chemicals.
Consider purchasing organic alternatives.

Lungs: Give your lungs a workout by using them fully
and deeply. Visualize how each inhale is supplying you
with the number one most essential nutrient you need to
live—oxygen—and each exhale is an essential way to
release waste material.

Lymph: Shake up your lymphatic fluid and boost
circulation with movement, massage, rebounding (minitrampoline), jump-roping, and deep breathing. Laugh
each day; it helps alkalize the body and release stress.

Kidneys: Your kidneys are a great channel of
elimination. Drink enough water so you use the bathroom
once every hour.
FILLING FREE TIME

Keep a journal.


Do a project.


Clean out your closet, wash the windows, refinish a piece of
furniture, organize the bathroom, garden. Use your free time in
the evening to be productive and you won’t notice hunger that
can result from boredom.
Get creative.


Keep a journal, not only of what you eat, but how you are feeling
before and after eating. Write about anything that you are feeling
or experiencing during the cleanse, physically and emotionally.
Paint, draw, sing, play music, dance, knit, sew…explore a new
creative outlet.
Meditate.

This will help to curb your hunger, prepare your body and mind
for sleep, and aid in your digestion and detoxification.
REINTRODUCTION

Getting started with the Reintroduction process is easy.
Now that you’ve finished your juices/smoothies/soups,
continue eating three solid meals a day from the clean
eating menu. Over the next seven days you’ll be
reintroducing gluten and dairy and seeing how they affect
you.

Gluten and dairy are first during the reintroduction week
because these are common toxic triggers that impact
many people. Understanding your relationship with these
two foods is one of the best things you can do to improve
your health long-term.
LIVING CLEANER
After Reintroduction, consider incorporating some of the
things you have learned into everyday life.

Add in the foods that fuel you and make you feel good
and eliminate those that make you feel sluggish, tired,
achy, irritable, bloated, gassy, heavy, or cause other
health problems for you.

Buy more organic produce and meats

Eliminate/limit processed and fast foods

Use cold-pressed oils
REMEMBER: You don’t need to do everything all the time,
this is about making choices that make you feel good.
Choose those things that are manageable and matter most
to you.
CONTACT US
BlissBlissBliss
Voicemail: 304-413-0270
Website: theblissblissbliss.com
Michael Cardi
Sargasso General Manager
215 Don Knotts Blvd
Morgantown, WV 26501
Phone: (304) 554-0100
Clean Support Online
Toll Free: (888) 497-8417
cleanprogram.com
Rebecca Herod
Cleanse Coordinator
Cell: 304-276-2755
E-mail: [email protected]
Ashley Keane
Mountain People’s Co-op Manager
1400 University Avenue
Morgantown, WV 26505
Phone: (304) 291-6131