{LUXE Learning Lounge} CRUSH Your Cravings!

Hey, hey, hey guys, good afternoon and welcome to the Luxe Learning Lounge. Today we're going to talk about crushing cravings. Now I'm doing a little tech check here, so I'm gonna— microphone's good, so I'm gonna take these off and I'm checking the Facebook page to make sure we are live and direct. And I'm turning off my cell phone so it won't ring in the middle of this training. And let's see, we have some people that will join live. So, so I'm excited. Today is October 4th. Today is my third wedding anniversary. So I have a special bonus for those of you who are going to stick on to the end of this training. Um, of course it has to do with the number 3 and the fact that I've been married for 3 wonderful years. I talk about my husband quite a bit, um, unbeknownst to him. So, all right, we looks like we're live in the group and let's get this party started. Hey, so I'm going to make the screen bigger so you can see my slides and make me smaller. If you have questions, you can type them in and I will periodically check to see if there is anything that I can answer as we're going through. But today we're gonna talk about how to crush your cravings. The reason why I'm talking about this particular topic is because most of the women in the Stop Dieting Forever accountability group who come in and join, I always ask them, what is the one thing, one healthy habit that you want to master? And it's usually, I've got to stop eating sweets. I've got to stop, cut back on the sugar. And lots of times we talk about cravings and the source of cravings, why we have cravings. What we can do to get rid of them. So it's always, always a hot topic. And so today I wanted to just kind of go in depth with what you can do to crush those cravings and also where they come from and why you have these crazy, crazy cravings. So let's get started. So hey, I am Jennifer Dent, your health and success coach. And if you don't know me and you're not familiar with who I am or what I do, I created the Stop Dieting Forever process, and I am going to show you exactly what that is in a second. But it is really, just to simplify it, is a 7-step process to help you get on the road to healthy starting now, starting immediately. No excuses. I have dumbed it down to make it simple enough for anybody. OK, so this is a Stop Dieting Forever process. I just mentioned The Stop Dieting Forever group. And one of the things that we do in the group is go through and try to master all of these, uh, 7 components. Now, um, the 7 components are based on my own personal experience, and I'll talk about how I got to be where I am now and where I was before, and also working with hundreds of clients, um, one-on-one clients and clients within group programs. And what I found is that the holistic aspect of health is lovely, but people don't get it immediately, right? And, and, and the biggest thing I always hear is, just give me a plan, I need a plan so people can follow steps, right? Steps are easy. I'm very procedural. I have a background in management consulting, so I am all about process improvement and procedures and step by step. That is my thing, that's my jam. So I came up with these 7 steps, super practical, that you can start immediately. And once you begin to master one of these at a time, then you will start to see the accumulating effect of all of these healthy habits, and you'll really, really start to feel better. So let's just go through them really quickly. First one is drinking 3 liters of water. Daily, not just like once a week, not just for a 10-day stint, but every day getting in 3 liters of water, which is just about 100 ounces. So ditching the white stuff, the white stuff being dairy, your refined white sugar, and your refined, um, your white flour products, foods with white flour. Eating when hungry and not as a habit. So this is a big one. Lots of times we tend to eat on a schedule. So especially for those, for those of us who work, you know, and we eat according to our work schedule, it's like, oh, 12 o'clock, it's time for lunch. Up, 3 o'clock, it's time for my afternoon snack. Oh, it's 6:30, it's time for dinner. So lots of times we eat, um, as a, as a habit and not necessarily when we are hungry. So learning to get back in touch with our natural hunger cues and eating intuitively, which means actually eating when you're hungry. So the next one, eating organic. Pretty simple. I think we all know how important it is to eat organic food and not conventionally grown foods because of the pesticides and how they— not only how they are grown, but how they are treated once they leave their place of growth. So always eating organic, and organic now is, you know, it's, the demand is high, so the supply is high and the price is low, so you can get organic food from Target, you can get organic food, in fact, Target has their own brand of organic foods, you can buy organic produce at Walmart, all grocery stores now have, in the United States, have organic foods. And now, of course, you can buy Whole Foods products through Amazon. So always eating organic, or at least as much as you can. Move more, very simple, and we're actually gonna talk about that in depth later on in this training. Definitely getting more activity every day because we as a society tend to sit a lot, and so Moving more means that you just essentially move more. It doesn't mean you need to go out and run 5 miles a day. If you do, that's good for you, if that works for you. But moving more is something like standing. So right now I'm standing. I have my standing desk that I use very often because I have an Apple Watch that tells me it's time to stand. So moving more every day. Practicing self-care, super important, is basically reducing your stress levels, right? So when you practice self-care and what you do to practice self-care will naturally reduce your stress level. It can be as simple as taking a 2-minute breathing break, and that will instantly lower your anxiety and your blood pressure and your stress levels. Practicing self-care could also be like going on vacation, of course, but sometimes that can be stressful in itself, or going to get a massage. It could be simply sitting down in a corner, closing your door, and reading a book that you really want to read. So just, you know, taking some time, a little bit each day, to focus on yourself and doing things that make you feel good and keep your stress levels at bay. And finally, living by the 80/20 rule, which means eating super clean 80% of the time. So that is a healthy lifestyle. A healthy lifestyle is not going to Chick-fil-A drive-through once a week. A healthy lifestyle is eating, you know, clean, clean being organic, lots of water, vegetables, whole foods, not necessarily a whole bunch of processed foods, and reducing dairy, refined sugar, and refined flour products, white flour products. So eating really clean 80% of the time, and 20% of the time I like to call that your fun meals, right? Not your fun days, so it's not like a cheat day like you may have heard or you may have practiced before, but your 20% would be, you know, 1 to 2 meals or 2 to 3 meals a week I would say 1 to 2 meals a week, 3 max, that are your fun meals. So those are your social outings, your dinners out, family functions, you know, you gotta go out with the coworkers. You schedule that into your week. If you're actively trying to lose weight, then I say you cross out that 80/20 number and you put down 90/10. So 90% of your meals are super clean, 10% of your meals of the week are fun, which would be 1 to 2, 2 being the max per week. And the outliers here of the Stop Dieting Forever process is your mindset and time management. So I recently added those on after being a health coach and working with women for 3 years. Mindset, right? If you don't have the right mindset, if you don't think you can do it, if you don't think this is gonna work for you, then all of this other stuff here in the middle is in vain, 'cause it's not gonna work. If you are looking at eating healthy as a death sentence, then your body will react in kind to what you're thinking. So focusing a lot on mindset with all of the programs and coaching that I offer. And here is time management, because we as women are so intensely busy, right? And if we don't know how to streamline and and organize our calendars and our schedules, it doesn't matter if we have really great recipes for that kale salad because we're not going to have time to make it nor have time to eat it, and we're going to end up at Panera Bread getting, you know, a barbecue chicken sandwich and, and a side of bread and chips, right? So time management is important. And actually, just recently created a 5-week course, or 5-week one-on-one coaching package called Scheduling Success, where I work with you one-on-one on how to streamline and organize your schedule so you do have time to fit in all this other stuff in the middle, and teaching you how to live by the 80/20 rule. I have a 4-step process that I take my clients through. So if you're interested in that, you can go to jenniferdent.com and you can read all about that. So that is the Stop Dieting Forever process, and this is what I live by. This is how I live my life every day. This is how I teach my clients to live every day. Okay, so moving along, can you relate to what I am saying about cravings? So for me, my cravings are like seafood, eat food, right? If I see food sitting around, or I'm walking around food, or socially around food, I am more than likely going to put something in my mouth. Or maybe your thing is you've never tried a cupcake you didn't like, right? Or you find it hard to even just walk by a cupcake. Or maybe your thing is that you can't leave the table without having something a little sweet. And even sometimes when you get up from the table, you're like, I'm not really finished eating. I think I need something sweet to eat. Right? So maybe that is your thing. Or maybe your thing is the saltier, the greasier, the better. So you're the type of person who is like feening for a greasy cheeseburger from Burger King, or you're feening for like those pizza commercials where they show the piece of cheese or the piece of pizza like coming out of the pie with all that stringy cheese, that turns you on, if that's your thing, then you can understand what I'm saying. You have some intense cravings and sometimes they are very hard to manage. So today I want you to just grab your pen and your notebook. And if you are driving or if you are, you know, not walking or not someplace where you can sit down and write what I'm going to share with you today, it is okay. I am going to give you 5 things you can do to kick those crazy cravings, see, I got all fancy with my alliteration and now I can't even say it. Kick those crazy cravings to the curb. OK. So, don't worry if you can't take notes. I actually created a beautiful digital guide with all this information plus more that I will send you with some additional details, and I will show you how you can get that email to you instantly at the end of the presentation. But it's basically, it's here, the 7 Ways to Crush Your Cravings by Cleansing, and you can get that in your inbox, and I'll show you how you can get that at the end of the presentation, at the end of the training. All right, so I'm checking for questions. No questions yet. So this is me, right? This is me. This is the Coach formerly known as a hot mess. So I was probably about 26 in this picture. I think I was out of grad school. So I never really had a weight problem until college. And I was always, you know, If you look at my high school pictures, I was regular weight, 118 pounds, I believe, when I went to college. But when I went to school, I gained the freshman 15, and then like the freshman 20, the freshman 25, and then it just kind of compounded, right? And I never could get it off, even though I was actively trying to lose weight in college. So by the time I graduated college and went to grad school, I just was— I ballooned up to a very large size. I was about 100 and I was over 150 pounds, which is for me, it's a lot because I'm 5 feet 2 inches. All right. So I went from 118 in high school to 150 pounds. So this whole time I was consistently on and off diets trying to just figure out how I can get that old high school body back. And what happened was this caused me to be constantly, constantly focused on food. And not only was I constantly focused on food, what I was eating, what I wasn't eating, how much should I eat, how much could I eat, how many calories did I burn today, how many calories can I consume today, right? I was also very self-conscious about my body. So I did not pose for this picture. My aunt took this picture. God bless her. And the person I'm standing next to is my very tiny cousin. So I have cropped her out. But yeah, I was self-conscious about my body. And that is very— one of the very few photos that I have. Actually, I didn't have it. I found it at my aunt's house of me in a bathing suit. All right. So I spent decades searching high and low to find some type of diet pill, program, powder, drink that would magically transform me back into my 118-pound self. I guess you can probably figure out what happened, right? So what was my problem? Like, why was I having so much trouble losing weight even though I was doing Weight Watchers, I was doing Jenny Craig, I was doing LA Weight Loss, I was, I was doing Nutrisystem, I did, um, You know, I had a gazillion diet books that I followed. Shape magazine, I was a regular in Shape magazine. I used to do all the workouts. What the heck was my problem? I was eating too much fake food. And this is what I've learned since I've become a health coach. Too much fake food, and a lot of us eat too much fake food. Basically, fake food is food that is high in refined sugar, artificial chemicals, aka natural flavoring, and preservatives. And I would consume a ton of that fake food because it was touted and marketed to me as healthy diet food, right? So the low-fat craze was like my era. So that was my thing, was eating a lot of low-fat food. So we all, we know this now, but when food companies removed the fat from those foods, they replaced it with sugar. So I was probably consuming a ton of sugar, didn't know it, but thought I was eating healthy because everything I purchased said Weight Watchers approved on it. Or it had, you know, it was from Nutrisystem. Who knew? But because I consumed all this fake food, I contributed to my overall toxic load. Do you know what your toxic load is? What a toxic load is? If you don't, you don't be, don't be upset because most Americans don't, but the average American carries around 5 to 10 pounds of toxicity that can lead to a number of symptoms and disease, right? So here's a little diagram that I snagged from the internet that shows what happens, what some of these symptoms are when you have a high level of toxicity within your body. So mental fatigue and loss of concentration, headaches, dizziness, body aches, palpitations, shortness of breath, depression. I did an in-depth training in the Luxe Learning Lounge about your diet and depression, so I encourage you, if this is your thing, to go back and take a look at that. Um, A low immune system, right? So you're always sick. One of those, you know, if you're one of those people who constantly gets sick at every season, or you have allergies, or you're like, okay, here comes fall, here comes winter, I'm going to be dealing with bronchitis. Your body's immune system, your natural immune system, cannot fight off those viruses, right? Because you're too toxic. You may have trouble sleeping or a loss of appetite. Now, personally, even though I was toxic, I did not have a loss of appetite, although my, my internal hunger cues were off balance because I wasn't paying attention to them. I was more concerned about how much food I can eat on this particular program. All right. What else? Fatigue, lack of energy. That's huge. Anxiety, stress, mood swings. So lots of times we are feeling a lot of these symptoms, but because we're so used to feeling them, we don't think anything is wrong, which is pretty, pretty sad. So fake food— I wanted to just bring this to your attention as I was researching, um, this topic today. Burger King and their strawberry milkshake. This here, this huge paragraph of all this like chemical names are the ingredients in the Burger King strawberry milkshake, right? So there are no strawberries in the Burger King strawberry milkshake. This is a perfect example of a fake food. It is chemically flavored and colored to to make you think that you are drinking a delicious strawberry milkshake when in fact, I don't even know there's any milk in here. When in fact you are drinking something that is chemically made to taste like a strawberry milkshake. It's very scary. And here's another example because we're coming along on the holidays. Um, people like to get their honey-baked hams for Christmas and for Thanksgiving. Well, there's no honey in the honey-baked ham. So you know that glaze that goes on top of the honey-baked ham because people like sweet meat, they like sugary meat. Um, there's no honey here. So this, this is a glaze. It's primarily sugar and some more sugar, maltodextrin, and some coloring. But no honey. And again, natural flavoring, which is a chemical additive. Um, no honey. So just, these are just two examples. I could go on and on, but this is not about what is a fake food. This training is about why you are craving foods like this, because when you consume lots of fake foods, your body wants more of these fake foods. Because they are addicting. Alright. So, I've struggled with this for decades, like I mentioned before, but my struggle is now your solution. My weight, what I realized, was a reflection of how I was living my life in addition to what I was eating. And I'm looking over at my other screen just to make sure I'm not missing any questions or anybody who's joined. So after lots of soul searching and I finally stumbled upon a health coach in 2014, I had— or 2013, I had no idea what a health coach was. But her tagline on her website said, if you've tried everything, then you haven't tried this. And boy, was she right. So I just remember plunking down $1,400 to join her 6-week program. Appalled about how much that cost. I had no idea it was going to cost $1,400. But at that point, I was so frustrated. And so I remember exactly where I was when I paid for that program. I just was like, and hit enter. $1,400 for a group program. So what I learned from her in the group program, it was 6 weeks, was this whole thing called holistic living. And how you live your life, how that affects your body, and all of these things that are wrong with the food industry and how I've been duped for years with different types of fake foods. Um, it was just eye-opening to me, so I wanted to learn more. 6 Weeks was not a long enough program for me. I actually went ahead and enrolled in the same school that the coach went to the School of Integrative Nutrition, Institute of Integrative Nutrition, and I became certified in 2014 as a health coach. And mind you, I was still trying to figure out this whole weight thing. So I was still trying all the things that I learned in school and testing it out on myself and seeing how this was actually going to play out. So in addition to that, I started my health coaching business undercover once I graduated, because eventually I did start to lose weight and people started to ask me What are you doing and how can I do what you're doing? So that's how my coaching business came to be in 2014. And then last year I wanted to take my coaching skills to the next level and I became a Divine Living Transformational Coach in 2016, which is simply a, a coaching style based on psychotherapy. Where psychotherapy, yes, where we really get to the deep root of your actions and why you're doing what you're doing. So that kind of took my coaching skills to the next level where I'm really, really able to dig deep with my clients. And then I was like, get into this whole coaching thing. So last year in January, I started Looks Like Coaching LLC, my company. Our mission at Lux Life Coaching, and we are a mighty team of two and actually three, we have Colette who is my virtual assistant and Princess who is our fabulous graphic designer. So she created this lovely, um, logo that we have here for the business. So at Lux Life Coaching, we have a mission to transform the lives of women through wellness education which is one of the things we're doing right now, success coaching, so they can live a purposeful, more fulfilled life. And to do this, we offer coaching packages, programs, and products that empower and educate while offering superior client service, support, and value. So Colette is not only my assistant, she is my clients and programs coordinator. So as you become ingrained into the Lux Life coaching company, you will definitely interact with Colette because she is the first, first person you'll interact with. So I'm super proud to be a CEO of a company, um, and to be able to employ other people, other women. So this is my mission, this is my passion, and this is what I'm here to do. So today's training in the Luxe Learning Lounge is part of this educational piece here. Okay. So at Luxe Life, I teach you how to live the Luxe Life. And the Luxe Life is a phrase that I coined to encapsulate what the life of a holistically healthy woman looks like. Because remember I said holistic health, people are like, eh, I don't really know what that is. It's kind of like a gray area. So I was like, you know what? This is how I live my life. This is how I want you to live your life. So this is what a holistically healthy woman looks like. And this is what I teach people to live, right? So she feeds her body with foods that are energizing and not draining. She enjoys working out because it makes her feel good and not because she's trying to burn off last night's happy hour. She takes time in the morning to mentally prepare before the hustle and bustle of the day begins, right? So she centers herself in the morning. She confidently says no to the things that do not support her. Um, she takes time out on the regular for self-care. She values time spent with her girlfriends because she knows that it's a priority, because actually that is part of her self-care. She actually enjoys the work that she does, and she's not in a blood-draining career that lots of us sometimes find ourselves in. She manages her schedule so she gets enough rest every night. And she regularly invests in herself by purchasing products and services that uplevel her quality of life. So this is what I teach. This is how I want you to get from where you are now to this place here. Doesn't it sound wonderful? It is, because that's the life I'm living and I freaking love it. So yes, it is a wonderful thing. And everything that I've learned, I teach my clients. So let's get back to today's training. Today you're gonna learn 5 things you can do starting today to reduce your toxic load. We just talked about toxic load, thus reducing your risk for illness and shrinking your waistline. And at the end of this training, I mentioned a little bit before in the preamble, I will show you how you can get your free digital guide and I'll introduce my newest program from the Luxe Life Lab that will support your effort and help you start to take action immediately. Plus, there is a very neat bonus for you which is based on my anniversary. As I said, today is my third wedding anniversary, so I've, uh, got a little creative and I'm giving you a really cool bonus, um, related to my anniversary celebration. Yay! All right, So what is the toxic load? We talked about it a little bit before. Let's go a little bit deeper. It's sometimes referred to as the body burden, and it's a huge stressor to the immune system. So for those of you who are chronically ill, chronically dealing with issues that your immune system can't naturally fight off, you are probably overloaded with toxins. Right? So it's a huge stress not only on your immune system, but also your other bodily systems and even your mental state. So I talked a little bit before about, in my other training, depression and your diet and how those two things are linked. So let's talk about the science of how your body gets rid of waste. How does your body get rid of this toxic overload, this toxic stuff that's in your system? Well, by detoxing. And detoxing is also known as cleansing. It's the exact same thing. It just depends on whether you like to use the D word or the C word. I use them interchangeably, and you will see that, you know, I will use them interchangeably throughout this training. So if that waste builds up in your system, very simply, you get sick and you get fat, right? So you must learn how to enhance your body's capacity to detoxify and get rid of waste, which minimizes exposures to toxins. And I'm gonna tell you why this is important. So here's a car analogy. I know a lot of women are not car women. I tend— I actually am, so bear with me with this example. But a cleanse or detox will make your engine purr. I practice that. Okay, so your bodies function better when they're purged of all the built-up waste products and toxins that make us ill. And let me just probably clarify, most of us have probably done some type of detox at some point in our life. If we've ever, you know, tried to lose the weight and we've heard a commercial or we saw an article about detoxing and how wonderful it makes you feel We've probably tried something. It may have been the lemonade cleanse like Beyoncé did, or it may have been, um, I'm not going to say the name, but an herb specialist where you take a lot of herbs and eat a little bit of food. Um, so there are lots of different detoxes and lots of different ways to get rid of the waste in your body, but a truly effective cleanse goes beyond fasting or juicing. Do you hear that? Goes beyond fasting or juicing. So you're actually doing more than fasting and juicing by giving your body specific ingredients needed to boost the body's own detoxification system. You've heard the saying, let food be thy medicine, by Hippocrates. Natural food actually interacts naturally with our bodies to help detoxify and cleanse. The problem comes when we eat too much fake food and not enough natural food, and then you can see what happens, right? In addition to the chemicals of, and the environmental toxins, right, that are all around us, they assault our bodies every day. Every day, unless you live in a bubble, like the Bubble Boy, there is no way to avoid environmental toxins. Okay, our systems are constantly neutralizing and eliminating them. So our liver, our lymphatic system work, you know, to get rid of the toxins. But the problem is our bodies are overloaded with the toxins, and so those detox organs, the liver and the gut, our digestive system, get clogged. And so instead of getting eliminated, those toxins which should be going out of our body wind up getting stuck in various tissues in our body, and then our bodily functions slowly start to slow down, then falter, setting the stage for the development of chronic diseases. So remember that, um, graphic I showed you a little bit earlier with all of this detox symptoms? Or toxic overload symptoms, that's what happens because our bodies can't eliminate those toxins naturally. Now, a periodic cleanse will keep your engine humming and will help you to maintain good health in the long term. A cleanse has bomb side effects. So yes, that was my little colloquialism. A cleanse has really great side effects if you don't know what I'm talking about. A cleanse. So you do a cleanse, and like I said, you've probably done a cleanse in the past of some sort. So you probably experienced weight loss, yay, a boost in energy levels, yay, less cravings, yay, less bloating and puffiness, clearer skin, improved digestion, better sleep, relief from aches and pains. So if you've done a cleanse or some type of detox before for a period of time, you've probably realize and have, excuse me, experienced all of this stuff. You may have also experienced severe deprivation and hunger from those other cleanses. So I'm going to talk a little bit about that a little bit later, but just hold on to that point. So giving your digestion system a vacation is always a good thing. Always, always, always a good thing. So a good cleanse resets your body, giving it a fresh start. Your digestive organs, like I said, your digestive organs are used to eliminate toxins from your body. We'll get a vacation from all the bad stuff, the toxins, the fake food, the, the sugar, the dairy, all that stuff, allowing your body's natural detoxification system to reboot and get back in order, to realign itself. Um, so when you eliminate those foods that cause those sensitivities or reactions, your digestive system is like, oh, and it's very happy, and it feels like it's been sitting enjoying a day at the beach. Yes, one of the great, great, great benefits of doing a cleanse or detox is more energy. A good cleanse, a good detox, should make you feel buoyant, energetic, and vital, and not crazy, right? Not spaced out, brain fog, tired, deprived, weak, cranky. You should not feel that way, and you shouldn't feel hungry, right? But by not eating your usual fake foods, the common causes of sensitivities, reactions, irritation, and inflammation, you reduce the workload on which your body, and it leaves your, oh, typo there, it leaves your engine available for more energy for other things. So essentially what that paragraph is saying is once you are flooding your body with nutrients from whole unprocessed foods, you're not eating your fake foods, and your immune system is getting a reboot is actually allowing your cells to function the way that they're supposed to function, and they're not stuck trying to sludge their way through your toxic self, your toxic internal system, right? So you should feel lighter and more mentally focused. And with more focus, you're less likely to give in to those cravings. So not only are you reducing the natural urge to eat those cravings, you're also reducing— you're increasing your willpower because you're like I'm feeling good. I'mma walk right past this cupcake right now, um, because I have the energy and the mental clarity to do so. A good cleanse could possibly change your life. Stick with me. If you've done a cleanse or detox before and you were miserable, this is so much better. I have something so much better for you. So I have witnessed the life-changing effects of living a healthier lifestyle, not only on myself, on my husband, as well as my clients, the women in the group. So not only is an effective cleanse like giving yourself a good wash and polish, another car analogy, but it also makes a powerful jumpstart into living a healthier lifestyle. Right? And so usually people feel so good in that short period of time, they're like, whoa, I didn't realize I could feel this great. They want to remain feeling that way. So I like to do short cleanses, um, as a kickstart, a jump start to getting you on the path to living a healthier lifestyle. And like I said in the previous slide, when you are mentally clear you were able to make better decisions. So you're not tempted to swing into the Chick-fil-A drive-through when you're driving by. Like, you won't even have inclination anymore to, to want waffle fries, right? So basically, you feel so good, you just don't want to feel bad again. So here, here, here's, here's the meat of the training, right? So we talked about all the reasons why you need to cleanse. And all the reasons why you have those intense cravings. And so now I want to give you 5 ways to crush your cravings by cleansing. Yes, again with the alliteration. 5 ways to crush your cravings by cleansing. Okay, drink lemon water is the first one. Super simple. You wake up in the morning, you drink warm lemon water. I, I, I mean, this is like the simplest thing. It's just the easiest thing you can do. Um, you have some water, room temperature water, out on your counter. I have a glass bottle that I keep out on my counter, um, and it's just an automatic habit every morning with Lemon Elixir. Um, and you can also drink water or drink lemon water throughout the day. So if you have lemons you wanna cut up or you have fresh lemon juice, dump it in your water bottle and go about your day. The next thing, which I love, dry skin brushing. And this is actually a picture of my favorite dry skin brush from Mio. Dry brushing is great. It's a great thing to do for a couple of minutes before you hop in the shower. It not only exfoliates your skin, but it supports your lymphatic system, which is your body's sewage system to help you release those toxins, right? So when you're doing a detox, and when I take my people through a detox, this is one of the things that they are to do. Go get them, go get themselves a Mio Body Brush, and brush, brush, brush, brush, brush every day. So it's good for exfoliation, it's good for cellulite, So they say. I still have cellulite on my legs, but it doesn't stop me from brushing. And it also helps to get your, get your toxins out of your system. So here's some instructions on how to brush. Super simple. You get the dry brush before you hop into the shower. You always brush towards your heart with the flow of the lymphatic fluid. So brushing towards your heart for the most part means from here down, you're brushing up. And you can't see me, but you're brushing up. Arms, you're brushing this way towards the heart. Arms, brushing this way towards the heart. Just a couple of strokes. Get— make sure you get all the sides. And you start at the soles of your feet, move up your legs, brushing in circular motions. And then from here, you know, brush it down, brush down, brush down. And then stomach, you actually brush in the direction of digestion to encourage detoxification. I actually like to layer a nice little affirmation there because my stomach was like my issue. I would always be self-conscious of my stomach, so I just like to send it some love when I'm doing the dry brushing. So after you do that for— excuse me. Couple minutes, you hop in the shower, take a bath, and go about your day. The next thing is drinking tea. In the detoxes that I offer, I give you a list of teas that you can do, you can drink daily. I drink— I'm a huge tea drinker. I drink multiple cups of tea every day. So different types of tea do different types of things. I will tell you exactly what you need to drink to help boost your immune system and cleanse your body. Herbal teas are wonderful, wonderful, wonderful if you wanna stay away from caffeine, and you can also drink them later on in the day and at night. Move more. We talked a little bit about moving more. That's one of the principles of Stop Dieting Forever, but exercise does so much for you. So much for our bodies. This does a body good. And you know, sometimes people get stuck. We're like, oh, I need to dedicate an hour a day to exercise. And it really doesn't take all that. If you have an hour every other day to like go to the gym and get in a good workout or go take a class, that's great. But if you don't have a full hour, you can do it in 10-minute segments throughout the day. And it will equate to, you know, 30, 40 minutes a day. But the point is to just keep moving and moving more than what you have been moving. So sweating actually, as we all know, helps get the toxins out. So when you get a good workout and when you have that hour, when you have a longer period of time to get a good workout and make sure you sweat, make sure you get that heart rate up, and get those toxins out. Um, the other thing I wanted to mention here is that toxins get stored in the fatty tissues of the body. So remember when I said when your liver and your digestive system, system are overloaded and it can't process all those toxins, and so you just have toxins free-floating around your body? Well, they don't travel just anywhere. They are attracted to your fat cells. And so when you can reduce your fat cells, then you also have less place— less of a place for toxins to get stuck. So that is another benefit of exercising. Eat more fruits and vegetables. Like, this is so primary and rudimentary, but we don't do it. We don't do it. And lots of times, um, I mean, you should be eating some type of greens at every meal. Lots of times we eat vegetables once, once a day for dinner, or maybe we'll have a salad for dinner or salad for lunch. So you've gotta, you know, be intentional about eating more organic fruits and vegetables. So giving your body the cleanse it needs will allow you to boost your immune system so that you can be the healthiest version of yourself. Yes. And that is the healthiest version of myself from this summer. So let's do this, man. This is my Chris Tucker voice. I want you to try— if all this has resonated with you, right? And you're like, okay, I know the benefits of a good detox. I know I could probably benefit from clean eating for a while. I want you to to listen in and think about doing my seasonal 14-day detox. I do these seasonal detoxes because, like, we need a periodic reboot, need a periodic restart. So every season at the beginning, I take a group of women through 14 days of clean eating. This is not a starvation diet. This is not making you having to purchase a whole bunch of products and shakes and pills and herbal supplements. This is actually eating food. This is something that you can sustain and do it well past the 14 days. This is something that you can teach others. You can teach your girlfriends, you can share with your family, teach your kids how to eat really healthy in a really, really delicious way. So the fall detox, like I said, I do seasonal ones. The fall one for the group is beginning October 10th. And for the 14 days, you will guaranteed detox and cleanse your whole body, dramatically improve your immune system, kick your cravings to the curb, rebuild your gut. Because remember I said your gut, your digestive system, and your liver are your natural detoxifiers. So we're resetting your gut, allowing you to comfortably digest food once again. You're clearing out those toxins that are causing you to gain weight, and ah, by the way, you are enjoying real, delicious, nourishing seasonal foods. Does that pomegranate look delicious? So some of the seasonal foods that are included in the recipes for the Fall Detox are pumpkin, of course, cranberries, and lots of sweet potatoes. So if you like any of those foods, you'll be good. So that again, the next group begins on Tuesday, 10/10. All right. So what you get as a group member is the recipe guide. So you get over 60 scrumptious recipes that will support and build your immune system and rebuild your gut. You get 14 days of suggested meals and a shopping list. Like, this is huge, right? So lots of times with programs, you get a whole bunch of different recipes, but This, what I provide in my 14-day programs, is an exact meal plan. So if you're like, I don't have time to figure out recipes and everything, I tell you exactly what to eat for 14 days, each meal plus snacks, right? And I give you a shopping list. So you'll have a 7-day plan for the first week, 7-day plan for the second week, and a a shopping-related shopping list. So you can just take your little— print it out, take it with you, and buy the stuff on the shopping list and cook the food as you go. Um, you'll also get a food diary to track what you've eaten, how you feel, what any reactions that you're feeling. And I will walk you through that whole process, um, because with the group you get me as your coach, um, in the private Facebook group. So the women in the group, we all get together in the private Facebook group. It is a pop-up group, so it closes once the detox is over. But it's a great place to just ask questions. People post their foods, uh, pictures of their foods, how they're feeling, ask lots of questions. It's just a great supportive, encouraging place. And remember I said it was my anniversary today, my 3rd anniversary? So I have a special 3-day anniversary special, and it'd be begins today. So if you missed the early bird special for the group program, have no fear. Um, the group right now is regularly priced at $147, but for the next 3 days you can join the group for 33% off of the regular price. And I'm throwing in there a fabulous bonus worth $47, which is a printed copy— and actually I have it here, part of it— a printed copy, see, of the 176-page guide, because it's a lot of information, spiral-bound and shipped to your house in color for free. It's $47 if you're going to purchase it separately. So I want you to go to jenniferdent.com/crush, one, to get your freebie that I talked about in the beginning, and two, to take advantage of this special. jenniferdent.com/crush, because we are crushing our cravings. Now, this 3-day special only lasts for 3 days, so it will be over on Saturday. So I want you to make sure you don't forget, like, oh, I'm going to go back to it and— just do it now because you know you're going to forget. Go to jenniferdent.com/crush to take advantage of this special. And I don't see any questions. If you're watching the replay, wonderful. I want you to type in any questions that you have and just tag me in them, and I will come back and answer them. But remember, this The special goes over— is over on Saturday. So, um, lost my train of thought. If you want to join after Saturday, so Sunday you wake up and you're like, oh my gosh, I feel terrible, I really want to do the detox, you're going to pay the regular group price of $147. So you might as well sign up now, get the discount, 33% off the regular price, and you get your fabulous bonus of a printed copy. Copy of all the materials, which is only, only for 3 days. This is the first time I've ever done anything like this before. I don't know what— I'm going to do it again, but I thought it would be fun to have a special celebration. So that is the end of my Luxe Learning Lounge training for today, how to crush your cravings. Um, hope to see you all soon.