Health And Detox Startup Guide
INTRODUCTION
Hello! My name is Jovanka and my mission is to teach you to be rich! In energy, vitality, sexiness
and happiness. Without a healthy body it would be very hard to accomplish great stuff and
follow your dreams so let’s get together and get the house (that’s your body, baby) in order.
If you’re reading this it’s because you are seriously committed to making long-lasting changes to
restore health, regain peace and be all-around happy! I have personally researched all of the
resources listed in this guide and I truly believe that they will help jumpstart you on the path to
totally fabulous!
Our bodies are exposed to tens of thousands of toxins and pollutants every day through the air
we breathe, the foods we eat and the water we drink. They are absorbed, swallowed and inhaled
at a much faster rate than our bodies can expel them, causing allergies, fatigue, pain and lifethreatening disease. In order to prevent disease and help our bodies heal, we must learn to
cleanse and detoxify our systems. A clean body is a beautiful and healthy body an unlocking the
secret of a clean is all within your reach.
The secret is simple yet powerful: it includes following a mostly plant-based diet of whole grains,
fruits and vegetables, with an emphasis on reducing inflammation and restoring the body’s pH
balance (acid vs alkaline). It also involves doing some self-work and create a strong sense of
love, peace and joy for yourself. Finally, it involves making educated and responsible every day
choices that will positively impact the world around you.
So let’s get started because fabulous can’t wait! Enjoy!!!
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A LITTLE EVERY DAY: DAILY BEAUTY DETOX ROUTINE
Detox doesn’t have to be something you do once or twice a year for 3, 7 or 21 days. While juicing,
fasting and doing specific short-term cleanses are incredibly beneficial, your exposure to
chemicals, toxins and carcinogens requires us to incorporate practices in our daily routines to
help your body, mind and soul heal and become healthy, strong and beautiful.
Doing some of these every day will only add a few minutes to your routine and potentially years
of energy, vitality and youthful looking skin. I practice them everyday with amazing results.
Early Morning
15-20 Minute Meditation. Find a corner that could be just yours, decorate it with an altar,
include your personal mantras or whatever brings inspiration and motivation to your life. Sit in
your corner as soon as you wake up, even before going to the bathroom (unless you can’t hold
it). Your mind is in a relaxed state yet very open right after waking up. It is also a lot harder to
second guess and sabotage yourself with negative thoughts when you first wake up so this is a
perfect time to sit quietly, set your intention for your goals for the day, remind yourself of your
ultimate dreams and visualize them. This is also a great time to give thanks and do specific
mantras/prayers for yourself and others.
Not-So-Early-Morning
Bouncing. Best workout ever! The benefits are countless, from increasing circulation, to
cleansing your lymphatic system to getting rid of the pesky cellulite, bouncing is fabulous!
Some bouncers come with a handles, to help with those with balancing issues.
Even if you have your perfect workout routine, I highly recommend you get on a bouncer and
jump around for just 10 minutes a day, 4 days per week. That’s all it takes to get radiant skin and
get a boost of energy before starting your day. Beats RedBull any time!
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Before Work
Yoga/Dance workout. Dancing is one of the joys of my life so at least twice a week I take a hiphop, funk or salsa class. The classes are fun, you use almost every muscle in your body, sweat
tons and have a blast doing it. And better yet, time seems to fly when you’re jiving to some really
great music so it doesn’t even feel like a workout.
On the days that I’m not dancing my butt off I do yoga. The benefits of yoga include increase
flexibility and endurance, helps lower your blood pressure, increases cardiovascular and
respiratory efficiency and normalizes gastrointestinal function. I do yoga at least twice per
week.
After Work
Dry Brushing. It is a real simple way to shed dead skin cells and shine! I normally do it before
showering in the morning, using a natural bristle brush (which you can find in your local health
food store). Just brush each area of your body once or twice, starting from your feet and in the
direction of the heart. Common sense tells you to avoid sensitive areas and wherever the skin
may be broken or healing.
Brushing increases circulation to the skin and helps your lymphatic system (the broom of the
body) eliminate toxins that cause our skin to loose its elasticity and shine. Because it increases
circulation to all parts of the body, it is a great tool against cellulite (can anyone say Toxic!) and
allows the skin to breathe and better absorb nutrients.
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Pre-bed Shower. I highly recommend taking a shower before going to bed. Some people feel like
a shower late at night will wake them up and won’t allow them to fall asleep quickly. But the
truth of the matter is that a night shower does exactly the opposite. Your skin is one of the most
important elimination organs, responsible for a quarter of the total body detoxification every
day. So you have been detoxifying and eliminating waste all day and that waste is sitting on your
skin ready to be brushed and washed off. Going to bed with all that waste will not allow your
skin to breathe or your body to restore and heal through the night.
Shower every night before going to sleep and in a few weeks you will notice how you sleep
better, feel lighter in the mornings and your skin feels a bit softer to the touch. It’s a win-win!
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DAILY HEALTHY MEAL PLAN
Ok, I know what you’re thinking… “If I’m supposed to be constantly detoxifying, does that mean
I’ll have to drink green juices all day long?!?!?”. Although a green juice (or other combination of
vegetable juice) will be an ideal way to start your day, you can eat all kinds of yummy foods that
are both nourishing and detoxifying. No need to deprive yourself, count calories or measure
what you eat. This meal plan will allow you to enjoy and unlimited combination of scents and
flavors from over 50 types of fruits, vegetables and whole grains, most of which are easily
available in your local market. All while keeping as many toxins as possible at bay and helping
the body expel the rest!
Promptly After Waking Up - One, 8-ounce glass of room temperature water with squeezed
lemon juice.
Breakfast - A couple of hours after waking up, treat yourself to an alkalizing, anti-inflammatory
vegetable or green juice. I alternate between 2 basic recipes:
Jovanka’s Veggie Juices (makes 24 ounces)
- 4 medium carrots
- ½ a small beet
- 3 celery sticks
- 1 medium cucumber
- a handful of Kale (or Spinach)
- ½ green apple
- ½ lemon
- 2 inches of ginger root
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Green Juice (makes about 20 ounces)
- 4 celery sticks
- 1 bunch of parsley
- 1 large cucumber
- a handful of Kale (or Spinach)
- ½ green apple
- ½ lemon
- 2 inches of ginger root
Optional add-ons: Spirulina powder, Aloe water, Coconut Water Cayenne Pepper
Midday Snack – At around noon, and on an empty stomach, eat a piece of fruit. A medium size
pear, a cup of berries or cantaloupe, a mango (my favorite!). You get the picture.
Lunch - Always wait an hour after eating fruit to eat anything else. Lunch normally consists of a
whole grain (brown rice, quinoa, whole wheat pasta) or a starch (sweet potatoes, yucca, batata),
and a green salad with roasted red peppers, avocado, peas, mushrooms, etc. You can also include
some cooked vegetables like squash, cauliflower and legumes like beans.
Afternoon snack - If needed, snack on sprouted bread (or Gluten-free bread/crackers) with
avocado slices, a bunch of nuts and dried fruit or a Lara bar.
Dinner - Dinner is very similar to lunch but I recommend eating a slightly smaller portion. If
there is any protein in your plate (beans or fish), eat it at dinner time. Dinner should be about 3
hours before bedtime, to allow your digestive system to do its work efficiently and give your
insides the chance of a good night’s rest.
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For the most part, I follow the food combination or food combining way of eating and it is what I
recommend most of my clients. See the next section for details.
FOOD COMBINATION PLAN
The concept is very simple: different food groups require different digestion time. Fruit for
example, has a very fast transit time; it is digested within an hour. Animal flesh on the other
hand, will take 8 hours of more to digest. Additionally, food requires different types of enzymes
for digestion, some of them to digest acidic foods, some others to digest alkaline foods. When
you combine foods that require different digestion time and enzyme types, the body would
require different conditions of digestion, the enzymes may neutralize each other and the whole
process is slowed, leading to indigestion, gas, foul body odors, etc.
So the idea is to help digestion by eating foods with a similar digestion transit time. Here are the
basic principles of food combining:
1. After eating a meal, wait until the food has left your stomach to eat again. Transit time
varies depending on the food and I’ve included below the time each food group takes to
digest, for your reference.
2. Eat fruit alone of leave it alone. Fruit’s transit time is very fast (an hour or 2 at the most).
Putting fruit in your stomach after a big meal will cause the fruit to sit in your belly and
eventually ferment, causing indigestion.
3. Melons (all kind) must be eaten alone and separate from all other fruit. They leave your
stomach in 15 or 20 minutes.
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4. Starches can be combined with Vegetables. Starches require an alkaline environment
for proper digestion. Transit time: 2-3 hours.
5. Protein can be combined with Vegetables. Protein requires an acidic environment for
proper digestion. Transit time: 5-8 hours.
6. Protein and Starches (yes, that means stake and potatoes) do not combine well at all!
You may want to deny it but you can’t lie to your body. I bet you most of the time when
you eat a heavy meal with protein and heavy starches, you feel sluggish, too full and
maybe even a bit regretful that you ate what you ate.
7. Vegetables are neutral, take about 2-3 hours to digest and can be combined with
everything (except fruit, of course).
8. Beans are both starch and protein, so they can be combined with starches (rice and
beans) without problem. Make sure you soak the bean overnight before cooking them,
to make them easier to digest. Transit time: 3-4 hours
9. Avocados are a fruit, but because they contain a higher percentage of oils and protein,
they can be combined with both protein and starches.
10. Dinner should be heaviest meal of the day, especially if you eat animal protein. Transit
time can be as long as 8 hours, as many as 12 if combined with starches.
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MARKET / GROCERY LIST
This is a sample list of the foods that should constitute 80% to 90% of your diet. Nobody can
argue that the healthiest diet in the world is one where whole grains, fruits and vegetables are
the primary ingredients. And if these ingredients are low in fat, anti-inflammatory and pH
balanced, you can bet that you are doing a great thing for your body. There are literally dozens of
fruits, vegetables, legumes, nuts, whole grains and seeds to choose from and combine in yummy
recipes.
You should always aim to have 2-3 servings of raw fruits and vegetables in every meal. In their
organic raw form, fruits and vegetables have 10 times the amount of vitamins, minerals,
phytonutrients and enzymes as their cooked, non-organic counterparts.
This list is not all-inclusive, instead it is meant only as a stepping stone. In an ideal scenario, you
will buy produce in season, organic and from local farms.
Fruits
Oranges
Grapefruit
Tangerines
Tangelos
Lemons
Pears
Papayas
Pineapples
Mangoes
Cherries
Apricots
Watermelon
Strawberries
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Cantaloupe
Cherries
Blueberries
Peaches
Kiwi
Raspberries
Plums
Apples
Grapes
Pomegranates
Cranberries
Tomatoes
Bananas
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Dry Fruits
Avocadoes
Vegetables
Cabbages
Leeks
Broccoli
Cauliflower
Lettuce
Red peppers
Yellow peppers
Zucchini
Rhubarb
Asparagus
Okra
Spring peas
Corn
Cucumbers
Bok Choy
Summer squash
Green beans
Eggplant
Pumpkins
Spinach
Winter squash
Sweet potatoes
Spinach lettuce
Mushrooms
Lettuce
Celery
Legumes
Adzuki Beans
Black Beans
Black-eyed peas
Fava Beans)
Butter Beans
Calico Beans
Cannellini Beans
Chickpeas (Garbanzo Beans)
Edamame
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Italian Beans
Kidney Beans (or Red Kidney Beans)
Lentils
Lima Beans
Navy Beans
Pinto Beans
Soy Beans
Split Peas
White Beans
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Great Northern Beans
Yucca
Alfalfa
Batata
Whole Grains
Amaranth
Barley
Brown Rice
Buckwheat
Chia
Couscous
Flax
Kamut
Millet
Oats
Oatmeal
Quinoa
Rye
Sorghum
Spelt
Teff
Wild Rice
Whole Wheat Pasta
Oatmeal
Gluten Free Pasta
Alkaline/Acids Foods
Alkalizing Vegetables
Alfalfa
Barley Grass
Beet Greens
Beets
Broccoli
Cabbage
Carrot
Cauliflower
Celery
Chard Greens
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Alkalizing Fruits
Apple
Apricot
Avocado
Banana
Berries
Blackberries
Cantaloupe
Cherries, sour
Coconut, fresh
Currants
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Chlorella
Collard Greens
Cucumber
Dandelions
Eggplant
Garlic
Green Beans
Green Peas
Kale
Lettuce
Mushrooms
Mustard Greens
Onions
Parsnips
Peas
Peppers
Pumpkin
Radishes
Rutabaga
Sea Vegetables
Spinach
Spirulina
Sprouts
Sweet Potatoes
Dates, dried
Figs, dried
Grapes
Grapefruit
Honeydew Melon
Lemon
Lime
Nectarine
Orange
Peach
Pear
Pineapple
Raisins
Raspberries
Rhubarb
Strawberries
Tangerine
Tomato
Tropical Fruits
Watermelon
Vegetable juice (including Green Juice)
Watercress
Wheat Grass
Wild Greens
Acid-Forming Vegetables and Grains (Eat in
Moderate Amounts)
Corn
Lentils
Olives
Acid-Forming Fruits and Nuts
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Blueberries
Canned or Glazed Fruits
Cranberries
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Winter Squash
Amaranth
Barley
Bread
Beans and Legumes
Cornstarch
Crackers
Hemp Seed Flour
Kamut
Pasta (Macaroni, spaghetti, etc.)
Noodles
Oatmeal
Oats (bran, rolled)
Quinoa
Rice (all)
Rice Cakes
Rye
Spelt
Plums
Prunes
Cashews
Legumes
Peanut Butter
Peanuts
Pecans
Walnuts
Other Acid-Forming Foods
All Animal Flesh, Dairy, Eggs
Soda
Coffee
Alcohol
Sugars
Wheat Germ
Wheat (white, wheat flour and bran)
Nuts and Seeds
Almonds
Filberts
Hazelnuts
Peanuts
Chestnuts
Pistachios
Walnuts
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Cashews
Pecans
Macadamias
Pine Nuts
Pumpkin Seeds
Sunflower Seeds
Hemp Seeds
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Staples
Vegetarian stock
High quality oils (extra-virgin olive oil, flax oil, grape seed oil)
Nut, rice or hemp seed milk
Coconut milk yogurt
Tamari sauce (for seasoning and cooking)
Raw sea salt
Herbamare (seasoning)
Agave nectar (sweetener)
Nut butters (raw)
Whole wheat bread
Flax or Rice crackers
Pita bread
Nutritional yeast (for thickening, baking and sauces)
Organic pasta sauce
Bragg’s Liquid Aminos
Snacks
For special occasions only or when traveling. Otherwise, snack on dry fruit, nuts and seeds or
celery sticks with nut butter:
Lara Bars
Raw Vegan Ice Cream
Kale or Teriyaki Chips
Dagoba Dark Chocolate (70% Cacao or more)
Raw granola
Gluten Free Crackers and Cookies
RECOMMENDED READING/VIEWING
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Animal Welfare/Effects on Health
Dominion: The Power Of Man, The Suffering Of Animals And The Call To Mercy by Matthew
Scully
Detox
Detox for Life by Loree Taylor Jordan
The Detox Solution by Patricia Fitzgerald
The Raw Food Detox Diet by Natalia Rose
Clean by Alejandro Junger
Healthy Lifestyle/Food Choices/Diets
The China Study by T. Colin Campbell and Thomas M. Campbell, II
Diet For A Small Planet by Frances Moore Lappe
Diet For A New America by John Robbins
The Food Revolution by John Robbins
Becoming Vegan: The Complete Guide To Adopting A Healthy Plant-Based Diet by Brenda Davis
and Vesanto Melina
The Acid-Alkaline Diet for Optimum Health by Christopher Vasey N.D.
Everything You Need to Know About Enzymes by Tom Bohager
Mucusless Diet Healing System by Arnold Ehret
Complete Book of Food Combining by Jan Dries And Inge Dries
Crazy, Sexy Diet by Kris Carr
The World Peace Diet by Will M. Tuttle
Skinny Bitch by Rory Freedman and Kim Barnouin
Yoga and Vegetarianism by Sharon Gannon
Fit For Life by Harvey and Marilyn Diamond
Conscious Eating by Gabriel Cousens M. D.
Gluten Free Diet by Shelley Case, Iona Glabus and Brian Danchuk
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Living Foods for Optimum Health by Brian Clement
Health Guides
Perfect Health by Deepak Chopra
Eat More, Weigh Less by Dean Ornish, M. D.
Quantum Wellness by Kathy Freston
The Cure for all Diseases by Hulda Regehr Clark, PhD
The Encyclopedia of Healing Therapies by Anne Woodham
Healthy at 100 by John Robbins
In Defense of Food by Michael Pollan
The Omnivore’s Dilemma by Michael Pollan
Food Matters by Mark Bittman
The Little Herb Encyclopedia by Jack Ritchason
Juicing
The Complete Book of Juicing by Michael T. Murray, N.D.
Power Juices, Super Drinks: Quick, Delicious Recipes to Prevent & Reverse Disease by Steve
Meyerowitz
The Joy of Juicing by Gary Null Shelly Null
Manifesting
The Power of Intention by Wayne Dyer
Manifest Your Destiny by Wayne Dyer
Creative Visualization by Shakti Gawain
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Recipe Books
Candle Cafe Cookbook by Joy Pierson
This Crazy Vegan Life by Christina Pirello
Vegan Soul Kitchen by Bryant Terry
The Gluten Free Vegan by Susan O’Brein
Ani’s Raw Food Kitchen by Ani Phyo
Raw Food Real World by Matthew Kenney & Sarma Melngalis
Ani’s Raw Food Desserts by Ani Phyo
Self-Improvement Books
Don’t Blame Eve by Jovanka Ciares
Awaken the Giant Within by Tony Robbins
Yesterday, I Cried by Iyanla Vanzant
Fund Your Future by Julie Stav
The 7 Habits of Highly Effective People by Stephen Covey
How To Win Friends & Influence People by Dale Carnegie
The Power of Now by Eckhart Tolle
Think and Grow Rick by Napoleon Hill
The Success Principles by Jack Canfield
The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz
Spirituality Books
Anatomy of the Spirit by Caroline Myss
Messages from the Masters by Brian Weiss
A Return To Love by Marianne Williamson
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Videos
Food Inc., Robert Kenner, Director, 2008
Food Matters, James Colquhoun, Lauretine ten Bosch, Directors, 2008
Earthlings, Shaun Monson, Director, 2007
Fast Food Nation, Richard Linklater, Director, 2006
The Future of Food, Deborah Koons, Director, 2004
WELLNESS RESOURCES
Acupuncture
American Association of Acupuncture and Oriental Medicine - http://www.aaaomonline.org
Animal Welfare
IFWA - http://www.ifaw.org/splash.php
Animal Mukti - http://animalmukti.org/
Dawn Watch - http://www.dawnwatch.com/index.htm
The Meatrix - http://www.dawnwatch.com/index.htm
Mad Cowboy - http://www.madcowboy.com/
PETA - http://www.peta.org/
Mighty Mutts - http://mightymutts.tripod.com/
Farm Sanctuary - http://www.farmsanctuary.org/
Humane Myth - http://www.humanemyth.org/index.htm
Friends of Animals Foundation - http://www.friendsofanimalsfoundation.org/
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Colon Therapy
The Colon Therapists Network - http://www.colonhealth.net/therapist-search/
International Association of Colon Therapists - http://www.i-act.org/
Consumer Safety and Products
Environmental Working Group - http://www.ewg.org/
Shaklee - http://www.shaklee.net
Food and Water Watch - http://www.foodandwaterwatch.org/
Milk Sucks - http://www.milksucks.com/index2.asp
Campaign for Safe Cosmetics - http://www.safecosmetics.org/
Environment
The Green Guide Institute - http://www.thegreenguide.com/
The Daily Green - http://www.thedailygreen.com/
Green Home Environmental Store - http://www.greenhome.com/
No Dryclean - http://nodryclean.com/
Green America! - http://www.greenamericatoday.org/
Natural Resources Defend Council - http://www.nrdc.org/
Kind Green Planet - http://www.kindgreenplanet.org/
Green Your Diet - http://biteglobalwarming.org/
Earth 911 - http://earth911.com/
Farmers Markets
Farmer’s Market Directory - http://farmersmarket.com/
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Food Co-ops
Co-op Directory Service - http://www.coopdirectory.org/directory.htm
Local Harvest - http://www.localharvest.org/
Healthy Living
The World Healthiest Foods - http://www.whfoods.com/
T. Colin Campbell Foundation - http://tcolincampbell.org/
Tree of Life Center - http://www.treeoflife.nu/home-index/
Fresh Network - http://www.fresh-network.com/
Living Foods Institute - http://www.livingfoodsinstitute.com/
Gone Raw - http://goneraw.com/
Raw Food Chef - http://www.rawfoodchef.com/
Holistic Health Practitioners
American Holistic Health Association - http://ahha.org/ahhasearch.asp
American Holistic Medical Association Directory - http://www.holisticmedicine.org/
Massage Therapists
American Massage Therapist Association - http://www.amtamassage.org/index.html
Naturopaths
American Association of Naturopathic Doctors http://www.naturopathic.org/AF_MemberDirectory.asp?version=2
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Vegetarian/Vegan Lifestyle
Vegetarian Resource Group – www.vrg.org
VegSource – www.vegsource.com
Happy Cow, The Healthy Eating Guide – www.happycow.com
Inspiring You To Live A Rich, Healthy And Happy Life
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