COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC. Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS

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2 COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS

3 TABLE OF CONTENTS Welcome Part 1: Why Detox? Part 2: Why Superfood Smoothies? Part 3: A Plan you can Follow 3

4 WELCOME! Detox s, Restarts, Resets seems like everyone has one... Unfortunately, many of these plans are created by online bloggers who put together a catchy headline to try to drive traffic to their website to make money on advertising. Put they are not people who are putting together legitimate plans that actually work. This detox guide will provide you with the foundational information necessary to understand what a detox really is and how to evaluate a good detox plan vs a bad detox plan. This guide also provides you with our recommended detox plan, which incorporates superfood smoothies. Many people who are looking for a detox are also hoping to lose weight. If this is you, we highly recommend reading our Fat Loss Guide in addition to this Detox Guide. -Dr. John Fitzgerald, DC -Matt Fitzgerald, MS WELCOME! 4 Pg. 4

5 PART 1: WHY DETOX? PART 1: WHY DETOX? Pg. 5

6 ABOUT TOXINS What are Toxins? Toxins are simply chemicals or poisons that are known to have harmful effects on your body. Many get stored in your fat cells. There are 2 main sources of toxins: 1. Toxins made outside your body. Examples: Alcohol, drugs, pesticides, food additives, etc. 2. Toxins produced inside of your body. Examples: CO2, Lactic Acid, etc. Your organs naturally remove toxins from your body. But you can help your organs with their job. PART 1: WHY DETOX? Pg. 6

7 HELP YOUR ORGANS These are some of the primary detoxifying organs our bodies have: 1. Liver 2. Colon 3. Lymph 4. Kidneys 5. Skin 6. Lungs We can support our body s ability get rid of toxins through 2 primary methods: 1. Stop consuming toxins 2. Give our detoxifying organs as many useful nutrients as we can to help them run more optimally. PART 1: WHY DETOX? Pg. 7

8 CERTAIN FOODS WILL IMPROVE YOUR DETOXIFICATION SYSTEM Lets take a look at your liver as your example to explain how certain foods can help you detox. You Liver detoxifies itself through 2 phases (or pathways ). Phase 1 pathway: This pathway converts toxic chemicals into less harmful chemicals. During this process, free radicals are produced, which can damage the liver. Antioxidants reduce this damage. Glutathione is the main antioxidant that reduces this damage. Foods like pomegranates, beets, turmeric, wheatgrass, moringa, spirulina, etc. help boost your glutathione levels. Phase 2 pathway: This pathway adds a substance (e.g. amino acids) to a toxin to make it water-soluble so your body can get rid of it through urine or bile. Foods like spirulina and pea protein powder are high in amino acids, which will help with this process. PART 1: WHY DETOX? Pg. 8

9 TOXIN STORAGE Many toxins are fat soluble, which means if they are not removed by your detoxifying organs, they get stored in your fat where they may reside for years. Your detoxification organs try to prevent this from happening, but they don t catch everything especially when they are not running optimally. If you have a lot of toxins stored in your body as fat, then losing weight will release these toxins from your fat cells to be removed from your body. This is one of the reasons why many fat loss plans also will include a detox component. PART 1: WHY DETOX? Pg. 9

10 SOME DO NOT BELIEVE IN DETOXES. WHY? There are a lot of reasons why some bloggers do not believe in detoxes. Here are the 3 reasons that are valid: 1. Misleading advertising. A lot of products are marketed as detox miracles, but are far from it. It is completely overused and misused for marketing gains. This belief is absolutely true. But the issue here is not that detox s are bull*shit (as one blogger s headline read), It s that many companies try to sell bull*shit products. Good detox products are ones that provide the nutrients to help your detoxifying organs work better, 2. Bad detox plans. Remember from the welcome message at the beginning of this guide how googling for detox plans resulted in 13 million results? That s a problem. Anyone can create a detox plan and many of the people creating these plans do not know what they are doing and are providing plans that actually cause more harm than good. 3. A detox is a short term accelerator and not a long term strategy. It is true that most detox plans are challenges or resets. They are short term accelerators, but not something you are going to follow longterm. You need a long term strategy on how to incorporate a healthier ongoing lifestyle of consuming nutritious foods and reducing the amount of toxins you consume. This guide offers both a plan for a short term accelerator as well as a long term strategy. PART 1: WHY DETOX? Pg. 10

11 SHORT TERMS ACCELERATORS VS. LONG TERM STRATEGY Short term accelerators are things that help, but that you are unlikely to sustain doing long-term. Very common short term accelerators are things like: 1. Food Restrictions (e.g. don t eat ) 2. Meal Plans (e.g. eat this exact meal ) 3. Boot Camps 4. Challenges 5. Detoxes 6. Resets 7. Medical Procedures: (e.g. Lipo) Short term accelerators can be beneficial in helping you jump start a health objective. But do not get confused they are not long term strategies. Almost every detox diet you have ever seen is a short term accelerator they are things you can challenge yourself to do for 5 days or even a month. This guide provides a 5 Day Detox Acceleration Plan as well as a long term strategy for better health. If your long term goal happens to be weight loss, then you will want to do the 5 Day Detox Acceleration, but then refer to our Fat Loss Guide for a long term strategy to fat loss. PART 1: WHY DETOX? Pg. 11

12 MY NUTRITION ADVISOR S DETOX STRATEGY There are many different types of detox strategies that are possible typically based on the detoxifying organ you want to focus on. If you re an ex-smoker and want to work to detoxify your lungs there are detoxification strategies that will help you with this. Our detoxification strategy focuses on your liver, your colon, and stored toxins in your fat cells. We achieve this by incorporating 4 things: 1. Stop consuming toxins. During our detox, you will be consuming mostly just fruits, vegetables, and water. 2. Drink targeted superfood smoothies. We have you drinking superfood smoothie recipes that uses ingredients shown to benefit your liver and colon. 3. Calorie reduction will help aid in fat loss; which helps release stored toxins hour window (optional). Consume all your calories within a 6 hour window every day (e.g. eat at noon and at 6pm). This is also called short term intermittent fasting. During a fasted state, your body will burn fat as energy and help accelerate fat loss. We provide you with a 5 Day Detox plan, which is used as a short term accelerator. We then provide you with a long term strategy to better health as well. PART 1: WHY DETOX? Pg. 12

13 PART 2: WHY SUPERFOOD SMOOTHIES? PART 2: WHY SUPERFOOD SMOOTHIES? 13

14 IMPORTANCE OF NUTRITION When you are doing a detox, you need to consume as many nutrients as possible that are going to help your detoxifying organs work better. Most of these nutrients are found in fruits and vegetables which are very simple to incorporate in a smoothie. Another method we utilize for a detox plan is to release stored body fat which means the detox plan has you cutting calories. This releases stored toxins within fat cells. Superfood Smoothies are: 1.) Low Calorie 2.) Packed with Nutrients 3.) Keep you Full PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 14

15 REASONS WHY WE RECOMMEND SUPERFOOD SMOOTHIES Most people do not consume enough fruits and vegetables Supports eating real food Most foods shown to benefit specific health conditions can be used in a smoothie. Easy to consume a wide variety of beneficial foods Based on actual research and not controversial (everyone agrees with eating more fruits and vegetables) Easy for people to follow long term Easy / fast to make Easy to consume targeted foods daily Tastes good Not expensive PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 15

16 MAKING A SMOOTHIE WITH ACCELERATORS If you are making a smoothie, then you are doing something really good. But you can do it better by making a Superfood Smoothie that uses ingredients to target your health conditions or health goals. Our website makes it very simple for you to find the best recipes for you. PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 16

17 CERTAIN FOODS CAN SERVE AS ACCELERATORS All the Superfood Smoothie recipes on our website are good for detoxing your body, long term fat loss, and weight management. However, certain foods can serve as detox accelerators. Most of these foods are fruits and vegetables that you can add to a smoothie. These foods are the ones with nutrients and antioxidants that are critical to your detoxification organs. Our website scores these foods based on their research linking them to the detoxification organs. You can find which foods are considered fat loss accelerators on our website here: www://mynutritionad visor.com/healthprotocol/fat-loss/ PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 17

18 COMMON FOODS vs. SUPERFOODS There are 2 different types of foods recommended for Detoxing your body: 1. Common foods are things like blueberries, cherries, walnuts, apples, pears, lemons, etc. 2. Superfoods are things like flax seeds, cacao, turmeric, ginger, etc. These foods score very high across many different health conditions (which is why they are considered super ). PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 18

19 A LONG TERM STRATEGY Question: What if we told you to consume these foods every day? Green Tea Spirulina Basil Spinach Lemon Cacao Etc. Answer: You would probably do it for a week and then quit unless you had a method to easily consume these foods on a daily basis that you actually liked. We recommend SUPERFOOD SMOOTHIES It s the best method we have seen long-term success with in getting people to eat a variety of beneficial foods that target various health conditions. PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 19

20 A LONG TERM STRATEGY Making a Superfood Smoothie is Simple. You just add the common foods (dry, fresh, or frozen) to your blender and then you add a tablespoon of superfoods mix with it. We offer 4 different superfood mixes that contain 9 different superfoods in each mix. This makes it very easy to add superfoods to your smoothies. PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 20

21 FIND YOUR SMOOTHIE RECIPE Find the best recipes for your health condition(s) or goal(s). 1 Go here: 2 Select the health condition(s) you want to focus on (e.g. Fat Loss). 3 Select any other filters. For example, you can choose to include or exclude certain ingredients. PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 21

22 SCORING SYSTEM BACKED BY RESEARCH On our website, we score each recipe and each ingredient for over 50 different health conditions. Our scoring system was based on researching the real research from pubmed.gov which is a government curator of real biomedical research. The scores represent the amount of research there is that link the ingredients/recipes to the health condition, what the research says, if it was research conducted on humans vs. animals, etc. 50+ HEALTH PROTOCOLS 100+ INGREDIENTS 100+ DELICIOUS RECIPES PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 22

23 PART 3: A PLAN YOU CAN FOLLOW PART 3: A PLAN YOU CAN FOLLOW 23

24 5 DAY DETOX EATING PLAN This is the plan for a 5 Day Detox Challenge. It is a short term accelerator to help accelerate detoxification. Required: 1. Drink as many smoothies as you desire for 5 days. No other food. 2. Drink lots of water and/or green tea throughout the day. You can also drink black coffee and add lemon or lime to your water. Optional: 1. Eat everything in a 6-8 Hour Window Also known as short term, intermittent fasting No calories outside of this window Example: if you consume all your calories between noon -6pm, then you have achieved this goal. Many people will skip breakfast, eat lunch at noon and then eat dinner at 6pm. During a fasted state, benefits include: decreased insulin levels, increased human growth hormone levels (anti-aging hormone), decreases cholesterol and triglycerides, increases immune system function, and BURNS STORED BODY FAT. 2. Limit yourself to a total of 48oz of superfood smoothie per day. This will help with rapid fat loss. (48oz equals 4 servings of our smoothie recipes) PART 3: A PLAN YOU CAN FOLLOW Pg. 24

25 EATING PLAN TIPS & ADVICE 1. Eat foods that will help keep your hunger intact (e.g. vegetables, protein, etc.). Not sugars. 2. To help keep you full longer, you can add protein powder to your smoothie. We recommend an organic, non-gmo, plantbased protein with no artificial sweeteners. We have one of the highest quality products available called, Smoothie Protein that we highly recommend. 3. Drink lots of water. Coffee or Green Tea is also ok. All of these are appetite suppressants. 4. If you are eating all your calories within a 6 hour window, it is likely that you are then skipping breakfast. This is very hard to do initially. But if you stick with it, it will become easy. 5. Drink a variety of superfood smoothies. The variety will help you consume many different foods with various different benefits. Lookup the recipes that score high for detox (link) and make these more often than others. PART 3: A PLAN YOU CAN FOLLOW Pg. 25

26 LONG TERM DETOX EATING PLAN After completing your 5 day detox accelerator, It s time to implement a long term strategy. Do you struggle with your weight? If so the long term strategy for fat loss can be found in our fat loss guide. Please download that guide here: FAT LOSS GUIDE DOWNLOAD The last fat loss guide you will every need to read. Learn a fat loss strategy using superfood smoothies that you will like and follow long term. Available for FREE! Are you just looking for ongoing support in terms of detoxification? If so do this: 1. Drink a superfood smoothie daily as a snack or as a meal replacement. 2. Use a recipe that scores high for detoxification. You can find those here: link PART 3: A PLAN YOU CAN FOLLOW Pg. 26

27 DON T WAIT, GET STARTED TODAY! 4 Superfood Mixes with 9 Superfoods in each mix! A plant based protein with no flavors or sweeteners. All specifically designed to be added to your smoothie. DON T WAIT, GET STARTED TODAY! Pg. 27

28 ADDITIONAL RESOURCES FAT LOSS GUIDE DOWNLOAD The last fat loss guide you will every need to read. Learn a fat loss strategy using superfood smoothies that you will like and follow long term. Available for FREE! SHOPPING LIST DOWNLOAD Limit your weekly shopping list to only 6 ingredients makes over 45 recipes! Available for FREE! LEARN AND EARN Earn a FREE trial sample pack when you complete our online training course! Available for FREE! ADDITIONAL RESOURCES Pg. 28

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