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7 Simple Steps to increase

Waste Elimination for DETOX ©2016allarightsreservedMJavril

7 sequential Lessons with detailed instructions, downloads, replays,

and opportunities for conversation, will be sent out every Friday after you enroll.

Self-paced. You can enroll at any time!

#1. stress reduction & laughter yoga

#2. accelerate cellular exchange with massage

#3. regular exercise & stretch full range of motion

#4. HYDRATE, appropriate nutrition, metabolic diet

#5. sweating & dry skin brushing

#6. E.N.T. salt water cleansing

#7. trampoline, bouncing & anti-gravity activities

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Use your own Human Resources- your own

Head, Heart & Hands -to balance, transform and

heal yourself.~ @VitalityMarci Says

7 Simple Steps for Daily DETOX

©2016allarightsreservedMJavril

with Marci Javril

#1. stress reduction &

laughter yoga

#1. Stress reduction: gentle

Put something over your eyes, like a blindfold or bandana. Make sure (especially when sleeping), there are no blinking L.E.D.’s in the room possibly creeping under your eyelids, which can actually disrupt your sleep pattern. Shade eyes in total darkness, slowly deepen your breathing, and system-atically relax every cell in body. Resets your Central Nervous System into parasympathetic, where all digestion, assimilation and elimination takes place.

•Progressive Relaxation•

-taught to me by Theatre Mentor Mrs. Frances Thorn Pendleton

Lie on your back and divide your body into parts

from joint to joint

Start with the extremities, then the torso.

Breathe slowly and deeply.

TIGHTEN and release each body part 3 times,

each time TIGHTER than the last.

Deep Abdominal Breathing

Restorative Yoga Postures

#1. Stress reduction: energetic

Dynamic Breathing is a terrific way to involve yourself in a spiritual practice, oxygenate your heart and lungs, and connect you to your community.

There are formulated techniques in the Laughter Yoga system, but it’s just as beneficial to use your own words, phrases, mantras, or positive message.

In summary you can simply improvise with simple vowel sounds and re-peat them like a song.

Use rhythm, tone, and a sense of playfulness to truly open up your chest and full body awareness.

•Laughter Yoga Practices•HA-HA - - HO-HO-HO -- Ha-Ha -

- - OOOooo oooOOOoooH!

HA-HA - - HO-HO-HO -- Ha-Ha - WHoooooo!

HA-HA - - HO-HO-HO -- Ha-Ha - Heeeee!!

He He Ha Ha - He He Ha Ha

- - - - He He Ha Ha - Ho Ho Ho!!!

Laughter Yoga Posssibilities

7 Simple Steps for Daily DETOX

©2016allarightsreservedMJavril

with Marci Javril

#2. accelerate cellular exchange with massage

#2. Hands-on massage - choose gentle = Less is More.

Lymphatic Detox Massage as taught in Melting Touch Method© helps to estore balance, immune function, and eliminate toxins by accessing the body’s Watery Element = approximately 65-80%

You are a Body of Water!

•What are choices for gentle hands-on massage?

“Effleurage” in Swedish massage, Esalen, Lomi-Lomi, Traeger, Feldenkreis, Raindrop Therapy, Polarity, Ortho-bionomy, MLD, Lymphatic Drainage, cranio-sacral, myofascial release.

Non-touch: Reiki, Chakra Balancing

•What is lymphatic drainage massage? Gentle hands-on movement that replicates the natural body rhythm of semi-solids through peristalsis in the superficial skin layers... as well as influencing, stimulating and increasing the deeper fluid movement in fascia (abdomi-nal peritoneum) that surrounds and interpene-trates all the internal organs (liver, gall blad-der, stomach, spleen, kidneys, pancreas), and the mucosal lining of alimentary canal, the abdominal peritoneum, the lung’s pleural cavity, and the skull’s sinus cavities.

Benefits of lymphatic massage

Increases waste elimination for high quality of vital energy as a

preventive health maintenance program that flushes out toxins,

reduces pain, releases blockages, and

boosts immunity. Gives steadier, quicker,

more stable recovery from any crisis.

7 Simple Steps for Daily DETOX

©2016allarightsreservedMJavril

with Marci Javril

#3. regular exercise &

stretch full range-of-motion

Best #1 exercise is WALKING. Wear good shoes, use even surface

If you are more sedentary, start with BICYCLE-LEGS in air, laying on your back, or sit on couch

BOUNCE legs on Sports Ball

RESTORATIVE Hatha Yoga, Integral, Iyengar styles are the safest, most ergonomically sound.

SWIMMING - use snorkel & mask to avoid turning head and swal-lowing public water.

TREADMILL is a better, more controlled activity.

BICYCLING in place or outdoors is really great,if you have endur-ance enough for continuous knee movement.

DANCE, HOOP &FLOW ARTS (“Poi” balls, contact staff, wand, fans, juggle) are fantastic all around cross-training exercises that target cardio, en-durance, toning, eye-hand coordination, R/L brain and promote better productivity, mental fo-cus and clarity.

RESISTANCE BANDS and small FREE WEIGHTS are suggested for the safest method. Use a mir-ror to be sure your alignment is correct. Get a Trainer to set up your routine and supervise your progress.

ROWING is great for upper body strengthening.

Warning: Running is very hard on the skeletal structure and internal organs because of the pounding and insistent gravity dragging the pelvic floor down, and should not be taken up until weight loss is under control, I personally never recommend it un-less it’s already your “thing”.

Warning:“Hot Yoga” flow styles (Vinyasa, Ashtanga, Bikram, Liquid Asana) tend to push your body too quickly into leveraged positions that are dangerous for unstable body parts. Unfortu-nately, many classes are too big for the teacher to pay atten-tion to individuals, and may not catch poor habits you have, or bad positions you are taking as you adjust to your injury or pro-gressive recovery. Be vigilant for your own safety!

Warning: NEVER work thru the pain - STOP, rest, do less. Get evaluated, when in doubt, don’t. Follow your physicians orders,al-ways get a second opinion. Be wise, follow rehabilitation protocols after an injury.

self-adjusting myofascial release = Taffy EffectS - T - R - E - T - C - H - i - n - g

works because your body can actually become softer!

Thixotropy is the ability of fascia to change

from a solid to a semi-solid

At any given stretch limit, 90 - 120 seconds is the length of time it takes to melt the line of resistance in order for thixotropy’s “Taffy Effect” to take place.

Take every favorite stretch you do, lengthen it so that you are at least taking three long, deep breaths, and feeling the tissue release, like taffy stretching, slowly, melting and easing, but without overdoing it.

Do not cause pain! You will gain fuller flexibility and be self-correcting. Be thorough, doing everything equally on both sides. Less is more, back off, just hang out, it’ll happen like cold molasses melting...

Give your body an opportunity to deeply experience its full R.O.M. (Range Of Motion). This concept should be, and normally is, embedded in the format for any and all classic exercise training (martial arts, dance, gymnastics, yoga, kinesiology). It’s the foundation for self-chiropractic adjustment. SAGGITAL- 1. Bend Forward + 2. Arch Back

FRONTAL- 3. Side Stretch to Right + 4. Side Stretch to Left TRANSVERSE- 5. Twist to Right + 6. Twist to Left

6- Anatomical DirectionsR.O.M. = range-of-motion

7 Simple Steps for Daily DETOX

©2016allarightsreservedMJavril

with Marci Javril

#4. HYDRATE appropriate nutrition

metabolic diet

Divide your weightin pounds by 2

= how many ounces of water

per day you need.so...

If you weigh 150 pounds, then you need 75 ounces

of water every day for proper hydration.

PREVENTION DIETNUTRITION RULES TO FOLLOW

“All FoodsShould Be

Health Foods”

1 . Eat natural foods and eat them raw when possible.

2 . Eat only foods that will spoil and eat them beforethey do.

3 . See that 30% of your calories are proteins, 20% fatsand 50% unrefined carbohydrates.

4 . Use naturally raised meat including fish, seafood,poultry, beef and lamb.

5. Eat organically grown fruits and vegetables if at allpossible. (Can you grow your own?)

6. Obtain good fresh produce in season and freeze for lateruse. Eat kernels of fruit. Sprout seeds and use daily.

7. Eat fertile eggs, as they provide more nutrients. Eggsfrom range hens that have access to green grass arethe best.

8. Eat whole grains. Make your own bakery products.Buy a flour mill and make your own flour.

9. For shortening in baked goods use raw dairy butteror coconut butter.

10. Use extra virgin olive oil, raw dairy butter or coconutbutter for sauteing. Use flax oil or olive oil forsalads.

11. Eat only fresh, non-rancid foods. Rancidity can bedetected by its characteristic odor.

12. Drink certified raw milk and eat natural ice cream,yogurt and cheeses made from raw milk where avail-able. (Can you make your own?)

13. Drink spring water and natural unsweetened juicesin place of other beverages. Use a juicer.

14. Drink herb teas and coffee substitutes. Drink nomore than 2 cups of organically grown coffee a day.Regular (light roasted) is best.

15. Drink only natural organic red wine made fromunsprayed grapes fermented with the skins withoutthe presence of sulfites and fining agents. Drink nomore than 1 glass a day.

16. Shop in a Health Food Store and wisely in a Super-market. Be a label detective.

1. Don’t eat highly processed foods such as sugar, whitebread, cookies, crackers, TV dinners, etc.

2. Don’t eat foods containing chemical preservatives,dyes, artificial colors, etc.

3. Don’t eat “foodless” snacks. Plan for proper balance.

4. Don’t eat commercial meat that has stilbestrol (DES),antibiotics or other chemicals or from animals thathave been inhumanely raised.

5. Don’t eat sprayed, fumigated, dyed, waxed or irrad-iated fruits and vegetables.

6. Don’t eat canned fruits and vegetables. Most fruits areover-sweetened and many vegetables are overcooked.

7. Don’t eat eggs produced by hens that have been in-humanely raised in small cages, force fattened andtreated with chemicals and antibiotics.

8. Don’t eat commercial white bread or other bakeryproducts. Don’t eat white rice.

9. Don’t use heat-treated oils with preservatives orhydrogenated shortenings such as margarine.

10. Don’t use deep fat frying as fatty acids break downat high temperatures. Avoid fried foods.

11. Avoid rancid seeds, nuts, grains and foods cooked inrancid fats as they contain carcinogens.

12. Don’t drink processed milk such as pasteurized,homogenized, dried or canned or eat pasteurizedmilk products which contain artificial flavoring andsweeteners, etc.

13. Don’t drink soft drinks with or without sugar. Avoidstimulating drinks which exhaust the adrenals andpancreas.

14. Don’t drink commercial tea or coffee. Do not drinkdark roasted coffee, as it has more carcinogens.

15. Don’t drink distilled liquor or wine as this processseparates the alcohol from the minerals, vitamins, anti-biotics and other important therapeutic agents.

16. Don’t buy junk foods in a Supermarket.

DON’T:DO:

BASIC INSTRUCTIONS1. Cook only in stainless steel, corning or enamel-ware or glass. Do not use aluminum.2. Use drinking water liberally, preferably well or spring water. Use soups often.3. Use a natural sea salt sparingly and watch labels for hidden salts in foods.4. Use a variety of herbs and spices in cooking—thyme, rosemary, sage, nutmeg, cinnamon, etc.—for food interest

and for stimulating the appetite and the gastric juices.5. The use of apple cider vinegar aids in maintaining good gastric acidity.

In addition, don’t forget the importance of taking supplements, minimizing stress, havingpositive thoughts, and getting plenty of sleep, exercise and natural light (full spectrum)!

OVER

Research recommended:Paulo Airola’s “Are You Confused?” - Macrobiotic Diet - Local Crop & Climate Diet - Blood-Type Diet - Vegan & Vegetarianism, is it right for you? - Side effects of Soy - Raw foods & juicing and why some cannot tolerate it - “We Want To Live” (Primal Raw Diet) by Aajonus Vonderplanitz - Aitkins Diet - Gershen Diet

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Follow this every other day, or at least for one week before doing a Colon Cleanse or Juice Fast.

Eliminate possible allergic reactions to foods and get down to basics. Layer by layer, eliminate foods

to the degree that you notice a difference in general mucus.

ELIMINATE borderline = maybe O.K.Dairy products active culture lactobaccillus/acidophilisRefined sugar + honey rice syrup, maple syrup, molassesWheat + wheat products sprouted wheat productsRed meat non-hormone organic meat or fish Nuts (too dense)*other possibly allergic foods? ...strawberries, tomatoes, eggplant, potato

•Guidelines for a Cleansing Diet•

7 Simple Steps for Daily DETOX

©2016allarightsreservedMJavril

with Marci Javril

#5. sweating &

dry skin brushing

#5. Skin Detox: Dry Skin Brushing & Sweating

The skin is the greatest organ of elimina-tion, even greater than the colon!

The skin is the brain turned inside out.

Traditional Healing Ways: Native American

•Sauna – Pour native botanicals on hot stones,

smudge before entering

•Stone Massage – Use a sweetgrass or sage oil as

a massage base

•Body Scrubs – Mix salts with Native Botanicals

•Baths - Native Botanicals in soaps and Bath oils

•Decorate - Native American dream catchers, med-

icine wheel mandalas

•Ambience – traditional Native American flute or

pan pipe, drumming

Dry Skin Brushing• is essential to lymph, skin & colon health!

Use a gentle, flicking, feathering, repetitive mo-tion with short and long steady strokes. Generally stroke towards the heart, your body’s waterways will move fluids properly, your job is to activate hair follicles and stretch the top layer of skin gently across the next layer, so that fluid will have space to move, like a ripple in between two pieces of sa-ran wrap. 2 ways to useyour Dry Skin Brush:

•Gentle Feathering - repetitive tickling strokes move fluid. Follow superficial lymphatic drainage pathways towards torso & heart •Scrubbing- friction removes cell debris. Loosens dead skin for exfoliation, any direction

Chapter 7 - Lymphatic Drainage Pathways for Dry Skin Brushing & Melting Touch Massage PRINT ME! bonus page

Feel Like Yourself Again - allrightsreserved©2012 www.MarciJavril.com

7 Simple Steps for Daily DETOX

©2016allarightsreservedMJavril

with Marci Javril

#6. E.N.T. Ear Nose Throat

salt water cleansing

#6. E.N.T. Salt Water Cleansing

Ears, Nose & Throat

This area contains 20% of the lymph nodes in your body! Your ability to stave off a tendency to-wards, or get chronic infections, depends on you flushing out opportunistic bacteria that is feeding on accumulated debris.

Everyone needs to constantly help activate the Gatekeepers: adenoids, tonsils, and lymph nodes, loaded with T-cells at the back of throat.

Because of all the orifices, where invaders can enter without the skin barrier, there are many lymph nodes clustered here (E.N.T.). T-cells are po-sitioned in the nodes, ready to fight any bacteria that may try to penetrate your immune system.

•Squirt nose with sterile saline

solution- OR

- use Neti-pot

•Throat gargle with

salt water or diluted hydrogen

peroxide

•Scrape tongue, keep

rinsing stainless steel

scraper off in hot

flowing water

Take Epsom Salts in bath -OR-Scrub them all over in shower

Salts draw out toxins and lactic acid,which, if left unflushed, will make Charley Horse cramps within a few hours ,or during the night, after intense exercise.

Using sea salts for a full body detox is a well-known ancient method, along with MUD or HERBAL WRAP with a customized formula.

7 Simple Steps for Daily DETOX

©2016allarightsreservedMJavril

with Marci Javril

#7. trampoline bouncing &

anti-gravity activities

#7. Anti-gravity activities, bouncing, trampoline

Any activity that works against gravity helps to pump cellular waste being transported by lymphatic fluid, towards its final destination.

This increases peristalsis and cellular circulation, which stim-ulates sending solid wastes to the waste elimination pathways (colon, kidneys, liver, spleen, skin) and returning plasma, cleaned through the lymph nodes filtration process, back to the circulatory system (heart/blood).

If you’ve been sedentary, the lym-phatic system’s process of pumping fluid through the nodes has slowed down.

Lymphatic movement only happens if there is muscle contraction, re-spiratory breathing, and it responds to gravity. So the best solution is to move, or move it, bounce, and get upside-down!

Since we truly are a Body of Water, we are completely influenced by gravity

The best activity for Longevity is SWIMMING

or in its place, you can BOUNCE!!

Increases circulation in lymph nodes that cleanse all pelvic organs (prostate, testicles, uterus, ovaries, bladder,

colon).

Sit on a couch, extend or bounce your legs on a Sports Ball

Moderate VIBRATING Massager = mini-bouncing on body parts

BOUNCE - gently, or with stronger momentum, on a Sports Ball

BOUNCE and wave your arms and breathe! on a Sports Ball

Anti-Gravity Activities ELEVATE your legs on a footstool or sports ballUse a SLANT BOARD LEAN your legs against the wallDoing the PLOUGH or SHOULDER STAND

VIBRATION - use an electric or battery massaging unit

Install a safe SWING or Anti-Gravity CHAIR that turns you up-side down, and braces you from the pelvis, by keeping your hips aligned and knees bent - fantastic for traction, and kinesiological-ly wise.

Warning: Using anti-gravity boots is dangerous. Do not use anything that hangs you from the ankles or knees, it is not

ergonomically sound.

Last choice: TRAMPOLINE This equipment can be expensive, hard to find a convenient loca-tion, and is not for recovering people. It is a strenuous activity that requires balance, stamina, accuracy, and sometimes leads to back, knee or neck strains. Only use a trampoline if you have always been highly active, have done it before, or plan to use it in moderation and progress gently.

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