Eating Protocol. Disease is an expression for detoxification. -Hippocrates, Father of Medicine

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Christian Curtis
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1 Eating Protocol Disease is an expression for detoxification. -Hippocrates, Father of Medicine

2 Important! Before you begin the 21 Day Full Body Cleanse, read the FAQs page on our website If you take any of the listed medications or have any of the listed conditions, do not begin this program without following the recommendations on the FAQ page and being cleared by your physician. If you are currently taking antibiotics, do not begin the program until you finish them. If you are pregnant or breast feeding, do not take use this program until you stop breastfeeding. For full explanations, visit Note: You reach your fullest potential on this program if you plan your day around your meals instead of letting hunger tempt you into making poor food choices. To help you succeed, you will find convenient grocery lists and meal planning charts under Planning and Tracking Tools to Add to Your Success. If you aren't motivated to prepare your own food, there are still plenty of options available to you on the cleanse. Health food stores offer convenient, made fresh daily options from the cold case counter. Even if you are going out to eat, most restaurants will have cleanse -friendly options on their menu. Just stick to the approved foods in order to maintain the detoxification process. For the science behind toxins, detoxification, food, and burst training, see 3 Minutes to a Strong Mind and Fit Body, with new updated chapters in October 2012, by program creator George DiGianni.

Eating Protocol The eating protocol for the 21 Day Full Body Cleanse is simple - focus on lean proteins, non-starchy vegetables, plenty of healthy fats, and proper hydration.

3 Eating Protocol The eating protocol for the 21 Day Full Body Cleanse is simple - focus on lean proteins, non-starchy vegetables, plenty of healthy fats, and proper hydration. Try to include organics, anti-biotic free and hormone-free ingredients as often as possible. This method of eating will give the body's digestive system a chance to recover and function optimally while your body is cleansing itself of toxins. Breakfast Your breakfast will consist of a delicious shake with several recipes to choose from. Our most coveted recipe is the Brownie Shake made from the Medi-Clear SGS powder. Filled with a high quality dairy/soy/gluten free protein, essential vitamins and minerals, as well as supportive nutrients for your detox organs, it is the ideal way to start your day. You will find this shake recipe, and other delicious recipes, in the Shake and Supplement Schedule. To make fixing your morning shake easy, you might want to purchase a hand blender (or wand blender). This can be purchased from any home goods store, as well as Target.

4 Meals For lunch and dinner, your meals will be made up of a serving of lean protein such as chicken, turkey, or fish, one or two servings of healthy fats such as coconut or olive oil, and plenty of fresh vegetables. All of these components are important to keep energy levels up, balance digestion, and to maintain muscle. It is very important not to skip meals, and to eat a variety of foods. It is okay to eat as much as you want from the approved foods list. Approved Proteins Lean proteins such as chicken, turkey, or red meat should ideally be free-range and hormone-free to avoid consuming antibiotics or artificial growth hormones. Fish should be fresh and not farm raised. A serving size of protein should be about the size and thickness of your palm, and the best methods of cooking for the cleanse are baking, roasting, or grilling in a skillet. In order to enhance the detox process, it is okay to eat red meat but only once or twice a week. People with O blood type often crave red meat more than other blood types. Great sources of protein Chicken, white, no skin Turkey Grass-fed Beef Buffalo Salmon Cod Water-packed Sardines Sea Bass Lentils Quinoa

5 Approved Vegetables It is very important to eat a large quantity of vegetables every day to add much needed fiber and to speed up the detoxification process. A salad once per day is not enough fiber, it is necessary to have a serving of vegetables with lunch and dinner. If you can get it, organic produce has a higher nutrient content and a lesser amount of chemicals. Avoid vegetables that have a high glycemic index, such as corn and white potatoes, as they will adversely affect your insulin levels, causing a drop in energy and your body's fat burning ability. It is fine to consume sweet potatoes during the full body cleanse, however, limit yourself to one a day. If you wish to have butter on your sweet potato use organic. If your goal is fat loss, however, avoid sweet potatoes altogether as they will cause your body to store their energy as extra fat if not burned off during exercise. Vegetables to Include in Your Meals Alfalfa Sprouts Artichoke Hearts Asparagus Bamboo Shoots Bean Sprouts Beet Greens Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Root Chives Collard Greens Cucumber Eggplant Hearts of Palm Kale Leeks Dark Green Lettuce Millie Lettuce Mushrooms Okra Onion Parsley Peppers Radishes Sauerkraut Scallions Snow Peas Spinach String Beans Summer Squash Sweet Potato (1/2 per day) Tomato Water Chestnuts Zucchini It is perfectly acceptable to add flavor to vegetables with spices, Sea Salt, or vinegars. We have great tasting, easy, and fast meals in our video recipes. (link)

6 What About Fruit? To maximize fat loss, fruit consumption should be kept to a minimum. There are, however, several acceptable fruits if you absolutely must have them. These include green apples, plums, cherries, and any type of berry (strawberry, raspberry, etc.) If you do choose to consume fruit, be certain not to eat any after 2 pm and avoid any fruit that is not on this list. Important Fats to Lose Fat Contrary to popular health myth, fats are not evil! In fact, good fats are necessary for proper body and brain function. Even Saturated fat, which is critical to every cell of your body, has been made a villain. These good fats are minimally processed, unlike oils that are hydrogenated or chemically altered. Because of this, avoid foods with the word "hydrogenated" on the label. By replacing unhealthy fats and oils with those your body needs, you will quickly see noticeable changes to your skin, energy and mental clarity. The most important oil during and after the 21 Day Full Body Cleanse is MCT oil. Specifically Keto MCT Oil, you can find it on Amazon. Dosage instructions: 1 tablespoon in the morning after a meal. It s important to have after a meal not before to prevent nausea. After one week increase to 1 tablespoon in the morning and 1 tablespoon in the afternoon. MCTs have multiple actions regarding weight management. They increase energy expenditure, increase satiety (less food eaten at the next meal), decrease food intake, and increase fat intake. This results in a loss of body weight, by reducing fat mass, but not lean body mass (muscle). These effects have been documented in many studies and reviewed [17, 18]. Individuals consuming Atkins, Paleo, and Medifast types of dietary regimens, will appreciate that MCTs may be more effective, and easier to follow. Check out my podcast on MCT OIL. Diabetes: MCTs may benefit both type I and type II diabetes, by improving insulin resistance, improving hypoglycemic unawareness and associated cognitive measures, and diminishing glycogenolysis and glucose dumping into the plasma [43]. It is likely that insulin intake can be diminished and that a steadier blood sugar may result. In diabetes, cancer, and other diseases, the anti-oxidant benefits of KBs (decreased free radicals, increased glutathione peroxidase) are also important clinically [8, 44]. In addition to the daily amount of MCT oil, You may have another serving of healthy fats with either lunch or dinner. This can consist of 1 tablespoon of healthy oils such as sesame oil, virgin coconut oil, virgin olive or, or 1/4 avocado.

7 Salad dressings are permissible, but be sure to avoid ones with wheat, corn syrup, dairy products, soy, or processed sugar. These Annie's Natural dressings are approved for consumption during the cleanse: Balsamic Vinaigrette, Cilantro-Lime, French, Green Garlic, Honey Mustard, Lemon Chive, Low-Fat Raspberry, Roasted Red Pepper Vinaigrette, and Tuscany Island. Healthy sources of fat: Virgin Coconut Oil, 1 tbsp/day Virgin or Extra Virgin Olive Oil, limit to 1 tsp per meal Sesame Oil, limit to 1 tsp per meal Avocado, maximum 1/2 per day Organic Unsalted Butter, limit to 1 tsp per day Snacks Having small portions in between larger meals, especially lunch and dinner, can be important for keeping blood sugar stable. If you are a frequent exerciser you may need to increase your meal frequency. When snacking, be sure to have protein, as protein fuels fat loss. Examples of healthy snacks include: carrots with approved salad dressing, prepackaged vegetable salads, turkey lettuce wraps, and any other approved vegetable.

8 Foods to Avoid During Your Cleanse Common Table Salt MSG Margarine Candy Wheat Dairy Beans Nuts Soy Corn Eggs Condiments with sugar, colorings, corn syrup or toxic additives Note: Nuts, beans, eggs, and dairy can be healthy, but please DO NOT consume during the 21 Day Full Body Cleanse. Avoidance of these foods helps to alleviate potential food sensitivities and harder-to-digest foods that could slow your cleanse process and results. Additional Supplementation There are a couple of key supplements that will greatly aid in your cleanse. Ideally, these supplements should be begun before the cleanse starts to ensure the best results and continued after it is over for optimum health. These supplements are not included in the 21 Day cleanse, but are low cost and can be found in any health food store. Cod Liver Oil This oil, taken from the Atlantic cod fish, is one of the best sources of Omega-3 fatty acids you can take. These fatty acids have several pronounced benefits, the most notable of which are improved brain and heart health. I recommend the brands Nordic Naturals and Carlsons. To purchase a high grade Omega-3 Supplement with free shipping and 20% off every day. Go to this link and at checkout enter coupon code: 20%. You should take daily recommended dose of the cod liver oil twice a day with food.

9 Magnesium Glycinate or Citrate - To cleanse your body with a faster fat loss effect we highly encourage you to take Magnesium Glycinate or citrate. Magnesium is responsible for processes in the body. Take mg magnesium. Continue with that dosage for three days, increase magnesium every three days by 200 mg each time until it causes slight diarrhea, then decrease the dose by 200mg the next day and it will stop. You can take your beginning dose at bed, then as you add more you can spread it out to lunch and dinner. That's how you will know your level needed without blood work. EXAMPLE ONLY: MY PROTOCOL is 1600mg magnesium daily. 800mg at bed, 400mg breakfast and 400mg at lunch. To purchase high grade Magnesium and save 20% on shipping every day, go to this link and enter coupon code: 20% at checkout. To receive these discounts you must: Click this link, then navigate to the top of the page, click Sign Up and create an account to view the prices and order. After creating an account you can place an order, check the status of your order and track your order when it ships. Taking Magnesium before, during, and after your cleanse will: Reduce or eliminate issues with constipation Increase your ability to make energy Improve your ability to lose body fat Enhance the liver's ability to handle the toxic burden that will be placed uponit thereby reducing the chances of a "detox reaction" Improve sleep, and therefore healing Proper Hydration It is critical to a successful detox program that you drink ample amounts of water. Drink at least 64 ounces each day, and more if you exercise and sweat during the day. To greatly enhance your cleanse, try to drink half your weight in ounces of water every day, with a maximum of 150 ounces.

10 Spring or mineral water is the best to drink, and you can add flavourings such as ginger, lemon, lime, or even fresh herbs such as mint, to make it easier to reach your desired water consumption. Fluids for Proper Hydration Spring water Mineral Water (plain or sparkling) Green Tea (unsweetened) Herbal Teas Drinks to Avoid Soft Drinks Artificially sweetened beverages Juices Alcohol Caffeine Using Papua coffee from can boost energy levels, but the body needs our suggested foods and daily exercise to sustain energy levels. (21 Day Body Makeover is not advertising or sponsoring this product, but recommending it as a healthier way to have a morning cup o' Joe)

11 Shake and Supplement Schedule (Print and hang for easy reference) Suppleme nt Schedule Breakfast 2 scoops Mediclear SGS 1 Bio-Gest, cod liver oil, magnesium Lunch 1 Bio-Gest, 1 Liver Cleanse, 1 Green Tea Phytosome Dinner 1 Bio-Gest, 1 Liver Cleanse, 2 Green Tea Phytosome, 1 tbsp. Keto MCT Oil *The MediClear SGS Shakes will last 18 to 19 Days Continue to take all Supplements until they are completely finished. Cod Liver Oil and Magnesium should be taken twice a day with meals, for more details see the Additional Supplementation section of the eating protocol. To purchase high grade Magnesium and save 20% on shipping every day, go to this link and enter coupon code: 20% at checkout. Chocolate Berry Shake 2 scoops Medi Clear SGS 1 tsp cocoa 1 cup frozen berries (raspberry or strawberry) cups unsweetened almond milk ¼ tsp stevia or 1 packet Basic Chocolate Shake 2 scoops Medi Clear SGS 1 tsp cocoa cups unsweetened almond milk ¼ tsp stevia or 1 packet Ultimate Brownie Shake 2 Scoops Medi Clear SGS powder cups unsweetened almond milk 2 tbsp. cocoa 2 tbsp. unrefined coconut oil ¼ tsp. stevia or 1 packet 1 tbsp. vanilla In a small pot, heat the oil over medium. Add cocoa, stevia, and vanilla. Stir until syrupy. Note: Add ice to any of the shake recipes and blend until the desired consistency is reached Blend powder and milk until thick. Add the chocolate

My Diabetic Meal Plan during Pregnancy

My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and s throughout the day to help control your blood sugar. This also helps you get in enough