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FitTips for One and All - Vol. VI, No. 11
FitTips for One and All
Volume VI, Number 11
Presented by Fitness for One and All
Director: Gary F. Zeolla
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Preparing for My Detox and Fast
By Tina Bell
This article is continued from Preparing For My Detox and Fast: Part One.
Feel free to follow through with me, but I recommend you design your own Detox and Fasting Plan. Spend time researching online or order a good book on detoxing and a book on healthy eating. If something doesn't feel right during your time of fasting, don't feel you HAVE to stay on the fast, break it and seek medical help if you need too. See below for breaking your fast.
I usually do my fasts during the weekends, but this time I'm going to try during the week because the house should be empty of people, and I can spend more alone time with God.
We still have to cook for our families – so remember to plan meals or have them ready in the freezer for them.
Week leading up to the fast:
Start taking my liver support supplements, drinking my Detox tea, Raspberry leaf tea, Dandelion tea and Stinging Nettle tea. (In the past I used Quercetin, Vit B6 and B12, Super Lecithin, Coenzyme Q10 and Milk Thistle. Undecided whether I will use them this time or not. If you decide to use a liver support supplement, you may find many of these listed supplements already in the liver support capsule.)
Days 1 and 2:
I will consume only fruits and vegetables, raw and cooked. I will continue to drink my post workout shake, (found in *God Given Foods Eating Plan by Gary Zeolla and also on his website. See below for details).
Days 3 and 4:
I will discontinue all my vitamins at this time. In the morning I will juice fruit and still have my post workout shake. For lunch I'll drink a fruit and vegetable drink and for dinner only consume a vegetable drink.
(In the past I have used my juice extractor to make all my juices, but reading Mr. Zeolla's book, GGFEP, I learned something. Gary writes, "When using an extraction juicer, the ‘pulp' that is discarded can have almost as many nutrients as are contained in the juice that is consumed...So if you're going to juice, using a blender would retain all of the nutrients in the original produce. Even better than an ordinary blender would be a Vitamix." And with the added fibre, one should hopefully not have the harsh reality of constipation that can follow a fast. And maybe not the sugar rush one can receive from drinking pure 100% extracted orange juice. (And please, please, don't use store-bought fruit and veggie juices.)
So I will definitely be using my BLENDER to juice my fruit, because I don't own a Vitamix, at least for now.
I will continue drinking my herbal teas and consuming lots of filtered water.
Days 5 and 6:
Follow Days 1 and 2.
See "Breaking the Fast" below.
Your fast is only as good as you make it. Take the time to do some research on your own, using what I have written as a stepping stone. If you have any questions, please email me.
Breaking Your Fast
If you only juice fasted for one to three days you can begin by only eating fruit in the morning and vegetables in the afternoon and evening for the next couple of days. Perhaps make some homemade vegetable soup, or try eating some lightly steamed vegetables. Don't overcook them. Don't eat meat or grains the first day. And please don't overeat. Good choices for fruit are apples, watermelon, grapes or fresh berries. Don't eat pineapples or papaya the first day due to the strong enzymes that may upset your stomach.
If you juiced fasted for more than three days, or consumed only water, you may want to start off with consuming water based soup broth with some cooked vegetables for a day or two. Homemade broth is best.
Don't be like someone I know, who juiced fasted for two days and resumed their normal diet the next day; they were sick for two days after. Or like someone I read online who water fasted for 30 days, than the next day went to KFC and ate a whole bucket of chicken.
Reintroduce your vitamins and minerals at this time, providing they don't upset your stomach.
Continue to pray and seek God.
On the second day, eat a light breakfast of fruit or easy to digest grain such as millet. For lunch have vegetable soup, a salad and/or baked potato. You may wish to add a slice of whole wheat, millet bread, or rice bread. Eat small servings. It may be best to eat very light meals every two to three hours.
On the third day you can start introducing light proteins again, but in small amounts, such as yogurt, 2 ounces chicken, turkey or fish. Eat slowly and chew, chew, chew. Don't over eat.
Drink plenty of water – 8 ounces a half hour before you eat and only 4 ounces with your meal. Room temperature water is best. (It is easier on your digestive system then cold water.) You can add a slice of lemon or lime to the water. Continue drinking your herbal teas.
The fourth day, begin reintroducing your normal diet. Remember eat light. Avoid sugar, chemicals, preservatives, dyes, additives, white anything such as white bread, rice, etc. If you have not already done so, now is a perfect time to toss out all the frosted cereals, sugar treats, canned vegetables...
Make sure you are having at least one bowel movement per day. If you are constipated from your fast try a Herbal Laxative Tea. Increase the fibre slowly until you are having two to three movements daily again, or at least one. I really stress adding fibre slowly. By adding to much fibre to fast, may cause discomfort such as bloating, cramps and gas.
Things to Continue Eating After the Fast
Cabbage, Cauliflower, Brussels sprouts, Broccoli, Kale, Collard greens, Mustard greens and Turnips.
Other liver friendly foods include legumes, beets, carrots, dandelion root and greens.
Liver friendly starches: brown rice, wild rice, rice pasta and brown rice bread. If it is white, toss it out.
Fats to add to your diet daily: Extra Virgin Olive Oils, raw fresh nuts and seeds, flaxseed oil (but don't cook with this oil) and fish oil.
3 -4 ounce servings:
Salmon, mackerel, herring, halibut,
2 – 4 ounce servings:
Extra-lean chicken, turkey, extra-lean beef
Organic / free range eggs
Eat Good Bacteria:
Yogurt (make sure the container says live cultures), kefir (this you can make yourself at home with cow's milk, lactose free milk, soy milk, goat's milk). Because I am allergic to milk, I make yogurt with almond milk and coconut milk. It's pretty good, once you get use to it. But it's something I enjoy only once in awhile. Coconut milk is loaded with calories. If you want the recipe email me.
Miso, tofu, tempen and tamari sauce (which is gluten free soya sauce). My naturopathic doctor says that sauerkraut is a great food to add to my diet for bacteria. Drinking green and ginseng tea has been found to increase the numbers of beneficial bacteria.
Continue to avoid sugar, processed foods, greasy fast foods and canned vegetables.
A word about exercise. Do it:
Most books I have read recommend at least 30 to 60 minutes of exercise three to four times a week. Work hard enough to work up a sweat, as this helps to detoxify your body as well.
A great starting point is walking. From there, build up your cardiovascular system by enjoying jogging, biking, swimming, rowing or do a cross-training program. Then begin to strength train. Also, it would be wise to work in some stretching exercises.
There you have it. "My plan."
These are only a few books I have read on Fasting, detoxing and eating a balanced diet, but ones I would recommend first.
Don Colbert, M.D. Toxic Relief:
Dr. Don Colbert provides an easy-to-understand and comprehensive explanation
of the toxic battle you're in. He also exposes risk factors and provides
alternative solutions for living free from cancer, heart disease, liver disease,
diabetes and more. You may be an average American who is overfed and
undernourished, which means you are probably toxic, but there is hope. Detoxify
your body with Dr. Colbert's medically sound and proven program of juice
Deep cleansing your body right down to the cellular level will renew your vitality, restore your energy, reclaim your health, shed toxic fat, lengthen your life and give you a healthy glow you haven't had in years. Let Dr. Colbert escort you to healthier living—body, mind and spirit, and experience toxic relief today!
Detox: A Rodale Book on How to Cleanse and Revitalize Your Body, Your Home and Your Life.
Gives you advice on everything you need to improve the quality of your life - starting today! Eliminate toxins, discover herbal supplements, special exercises - even purify your home. Colour. 192 pp. 7x9½".
This book includes a seven day detox plan for the mind, body and spirit. (note: not a Christian Book.) The seven day detox plan is designed with no fasting but could easily be used prior your one to three day juice fast and followed for several days afterwards. Lots of good information.
The Detox Book:
How to detoxify our body to improve your health, stop disease and reverse again, by Bruce Fife, N.D. Copyright 2001
God-given Goods Eating Plan:
"...this book studies all 1189 chapters of the Bible. By doing so, a much different picture emerges. God gave meat to us for food, and meat-eating is assumed throughout Scripture, with no negative connotations. Moreover, red meat, poultry, and fish can and should be included in a healthy eating plan. The main point will be a healthy eating plan is composed of a variety of God-given foods and avoids non-God-given foods." Author Gary F. Zeolla, copyright 2007
New on Fitness for One and All
The Powerlifting Federations links page has been updated.
ADAU 2009 Contests has been updated with another contest possibility added.
Injury is a new forum post. This injury could end my plans to enter the
contests mentioned in the post above.
Full Workout Logs: Starting 10/27/08: Rehab/ In-Season: Weeks 1-5 will record my next set of workouts.
God-given Foods Eating Plan:
For Lifelong Health,
Optimization of Hormones,
Improved Athletic Performance
Paperback and eBook by Gary F. Zeolla
Also by Gary F. Zeolla:
Darkness to Light Web site and Darkness to Light newsletter.
Christian Theology, Apologetics, Cults, Ethics, Bible Versions, and much more.
Disclaimer: The material presented in this newsletter is intended for educational purposes only. The director, Gary F. Zeolla, and the author, Tina Bell, are not offering medical or legal advice. Accuracy of information is attempted but not guaranteed. Before undertaking any medical treatments or diet, exercise, or health improvement programs, consult your doctor. The director or author are in no way responsible or liable for any harm ( physical, mental, emotional, or financial) that results from following any of the advice or information in this newsletter.
All material in this newsletter is copyrighted © 2008 by Gary F. Zeolla or as indicated otherwise.