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Is A Detox Right For YOU?
Written by Coach Kyle Rasmussen
when you need to focus on your CAREER and your FAMILY, proper FITNESS and nutrition habits can SOMETIMES take a back seat.   the articles in this BLOG by coach kyle rasmussen will show you exactly what you need to do in order to quickly get your FITNSS AND NUTRITION strategy in place so you can JUMP START your BODY TRANSFORMATION SAFELY AND PERMANENTLY and begin LIVING your lIFE FEELING CONFIDENT AND COMFORTABLE, again.
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FAQ: What is a DETOX?
Detox, short for detoxification, is the bodyʼs natural, ongoing process of neutralizing or eliminating toxins from the body. The human body has itʼs own natural healing process, following a detox diet will assist and enhance this process. Detoxing in general will aid in weight loss, improve body composition, improve skin complexion, increase nail and hair growth, aid in digestion, aid in nutrient absorption and improve overall health.

Practiced for centuries by many cultures around the world, detoxification is about resting, cleaning and nourishing the body from the inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health. Toxins (anything that can potentially harm your bodyʼs tissue) are transformed chemically to less harmful compounds and excreted via stools or urine.

Toxins can come from within the body as they are produced during normal functions, such as during breakdown of protein, etc. They can also be absorbed through environmental chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke and heavy metals like lead when we ingest or inhale them.
A detoxification diet is a change in dietary regimen as we work to cleanse the body or remove toxins. Some of the most common benefits of completing a detox include improved health, energy, circulation, resistance to disease, mental state, digestion, as well as aiding in weight loss.

It's also important that your body is absorbing as many nutrients as possible. If you've been less than perfect with your diet in the past, your body may need a little "reset" to get it ready to absorb all the great nutrients you'll now be feeding it.

You've probably read or seen lots of hype about cleanses. The nitty gritty of it is that a cleanse is really a way to detox your body. It's a way to recharge, rejuvenate and renew and just about anyone can benefit from it. Personally, I do a cleanse every 6 months as a method to keep my body functioning at its peak level of performance. For you, it’s a way to jumpstart your body to get it on track for a more active and healthier life. If you find yourself often craving sweets or other no-no foods, it's also a way to help break the cycle of craving the foods that undermine your health.

Don't think of a cleanse as starving. Some do advocate all juice or fasting, but it doesn't have to be so drastic to see results.

I personally recommend two different cleanse products which fit nicely into a full fledged 10 day detox nutrition plan like the one I have presented for you here. I recommend both Arbonne’s 7-day Body Cleanse and also Arbonne's Herbal Detox Tea.
Reasons for DETOXING and CLEANSING your body
  •  Primes your body for weight loss.
  •  You kick start your digestive tract to better prepare it to utilize nutrients in coming weeks. 
  •  Eliminating toxins will ensure all of the cells in your body are functioning optimally.
  •  Detoxifying your liver will ensure maximum utilization of the nutrients you consume during the weeks that follow.
  •  Your energy will be increased. Your body will be more likely to use sugar more effectively and maintain stable blood sugar. Avoiding insulin resistance. 
  •  Improved digestion.
  •  Increased regularity and improved appetite.
  •  Improved protein synthesis.
  •  You will feel and look better because your body will have increased vitality from all these amazing nutrients you just consumed.
Essentials for DETOXING and CLEANSING your body
  •  Herbal Cleansing Product: These products will help you to achieve optimum health thru cleansing as well as maximum metabolic weight loss. 
- Arbonne's 7-Day Body Cleanse: Use for gentle elimination of toxins and support of internal antioxidant activity, and gastrointestinal and liver health.
- Arbonne's Herbal Detox Tea: Drink to your health. Take time each day to enjoy this delicious, mild, caffeine-free herbal tea with 9 botanicals that support the liver and kidneys.
  • Filtered Water: Proper hydration is a great concern when completing a detox. Filtered water aids in flushing your system of impurities. If hydration levels are not optimal your body will simply reabsorb toxins from your bloodstream once your cells have released them.
  •  Raw green organic vegetables: Green vegetables will help give a chlorophyll-boost to your digestive tract.
Chlorophyll rids the body of harmful environmental toxins from smog, heavy metals, herbicides, cleaning products and pesticides. Greens also aid the liver in detoxification. One of the only supplements that I recommend on a whole-food detox is an organic greens drink or greens capsules (Juice Plus+). The reason for keeping this in there is improved bowel function, increased alkalinity, increased dietary fiber, and many phytonutrients that are difficult to obtain unless you’re eating very large amounts of organic green vegetables. A great choice that is both an inexpensive and convenient way to add a greens product to your diet is through the addition of Juice Plus+ Orchard, Garden and Vineyard blends. These capsules provide whole food nutrition from 30 different fruits, vegetables, grains and berries. Always make sure to choose organic vegetables during the detox phase. By using non-organic greens you are introducing new toxins into the body from pesticides when the goal is to try and eliminate them. Focus on consuming raw vegetables during this detox.
Fill your refrigerator with the following:
-wheatgrass 
-bok choy 
-kale, spinach 
-spirulina 
-chlorella 
-alfalfa
-swiss chard 
-arugula 
-fennel 
-other organic leafy greens
  • Lemons and Limes: Start each morning with a warm glass of freshly squeezed organic lemon water. Lemons and limes aid in flushing out toxins as well jump start your digestive tract with enzymatic processes. Lemons and limes also aid the liver in its cleansing processes. Vitamin-C which is provided by lemons and limes is one of the best detox vitamins around, as it transforms toxins into digestible material.
  • Garlic: Garlic is one of the very best detoxing agents around. It helps stimulate the liver into producing important detoxification enzymes that will help filter out toxic residues in the digestive system. Try adding freshly sliced or cooked garlic to all dishes when cooking.
  •  Wheatgrass, barley grass, broccoli sprouts: Extremely high in antioxidants, these super foods can help stimulate the detoxification enzymes in the digestive tract like none-other. Broccoli sprouts are actually more effective than the fully-grown vegetable.
  •  Green tea: Packed full of antioxidants, green tea not only washes toxins out of the system through its liquid content, but also contains a special type of antioxidant called catechins, known to increase liver function. There is some evidence that green tea can prevent the absorption of heavy metals and toxins into the blood stream.
  •  Nuts and Seeds: Fats are a great way to get more calories on a detox plan when your protein intake will be decreased. Incorporate more of the easily digestible seeds and nuts into your diet. This include flaxseed, pumpkin seeds, almonds, walnuts, hemp seeds, sesame seeds, chia seeds and sunflower seeds. They also have many additional beneficial nutrient such as fiber and oils that assist in intestinal motility. Soaking and sprouting your nuts and seeds is a great way to aid in digestion as well as enhancing your body’s ability to digest the nuts and seeds and absorb their nutrients.
  •  Omega-3 oils, avocado oil, coconut oil: Use high grade fish oils, hemp oil, avocado, olive oils or flax seed oil while detoxing. But DO NOT HEAT. This will help lubricate the intestinal walls, allowing the toxins to be absorbed by the oil, and eliminated by the body. If you are going to be heating or cooking, it is best that you use avocado oil or coconut oil as these have the highest “smoke” points and can ensure the greatest amount of heat before they become denatured or turn toxic.
  •  SOME fruit: Fruits are high in fiber and contain large amounts of vitamins such as vitamin C. The use of SOME fruit is ok and recommended but DO NOT use fruit as your primary calorie source. Fruits, even though a natural source, contain large amounts of sugar. This will cause fat gain and insulin resistance. Stick primarily with berries, apples and grapefruits during this detox phase.
  •  Raw vegetables: Best for juicing blending or eating raw: Onions, carrots, artichoke, asparagus, broccoli, cabbage, kale, brussels sprouts, cauliflower, garlic, turmeric, and oregano. The combination of these foods will help your liver purge toxins during the cleansing process. These are high in naturally occurring sulphur and glutathione. Sulphur helps the liver detoxify harmful chemicals. Be ready to use your juicer or blender. Beets are another incredible detoxifying addition to any vegetable cocktail.
FAQ: How much WATER should I be drinking?
Rough guidelines: 
The average person should attempt to consume at least 4 liters. (128 fluid oz.) of water per day. (Substitutes: green tea, sugar free drinks, tea, etc.) NO soda, juice, milk, alcohol or sugary drinks. 
Start EACH day by drinking 1⁄4 of your total daily water allowance (for the 200 lb man above, he would drink 1 liter) mixed with the juice of ONE whole freshly squeezed organic Lemon. (some people choose to drink this with warm water which can aid in detoxing).

Exact calculations:
.6 - .7 oz. per pound (lb.) of bodyweight This means that a 200 lb. individual would drink: 
200 x .6 oz. = 120 oz.

200 x .7 oz. = 140 oz. 
Therefore, 120-140 oz. or 3.5-4 Liters/day
MAKE A POINT TO START EACH DAY OF THE DETOX THIS WAY.
(I actually recommend consuming this quantity of water everyday of your life)
Lemon Water
Lemon is not only a vitamin C rich citrus fruit and an immune system booster, it also acts as blood purifier and improves the bodyʼs ability to rid toxins. When taken regularly lemon acts as a tonic to the liver and stimulates it to fulfill its daily digestive and cleansing functions. Lemon is also believed to help dissolve gallstones and is a superior body alkalizer.

Lemons have natural antiseptic properties, and, when used correctly, can purify the entire bodily system much like you would disinfect a countertop. Lemon will help to prevent disease and is excellent at stimulating proper liver function.

A lemon water diet or lemon water detox has also been shown to help the dieter jump start his or her weight loss program. Because a great deal of weight gain stems from water retention due to the bodyʼs inability to regulate water, a diet that contains lemon water will reteach the body how to use and maintain proper water levels.
Benefits to drinking lemon water:
  •  Increase energy, especially immediately after waking in the morning.
  •  Hydrates and oxygenates the body.
  •  Increase nutrient absorption. 
  •  Improve healthy liver function.
  •  Eliminate harmful plaque buildup in the intestines and stomach.
  •  Increase the healthy radiance of skin and hair.
  •  Decreases wrinkles and blemishes.
  •  Eliminate poisonous bile and uric acid from the system.
  •  Alleviate issues with bleeding and/or hemorrhaging.
  •  Relieves respiratory problems.
  •  Cures throat infections.
  •  Prevent the linings of internal organs from rotting or putrefying.
  •  Prevent a number of diseases and bacterial infections.
  •  Relieves tooth pain.
  •  Reduces fever.
  •  Blood purifier.
  •  Boosts your immune system.
  •  Effectively eliminate your risk of contracting the common cold
Protein
FAQ: Should I be drinkng a protein shake?
Make sure you order this Protein ASAP! NO WHEY PROTEIN… We will be using a Special Vegan Protein Powder with this detox… Juice Plus+ Complete - Whole Food Based Shake Mix
Juice Plus+ Complete - Whole Food Based Shake Mix
United States: Click Here To Learn More About Juice Plus+ Complete
Canada: Click Here To Learn More About Juice Plus+ Complete
I highly recommend this top quality whole food complete protein powder. it will help you burn more fat (I like the chocolate flavor personally). Click the links above to order.
Supplements
FAQ: Should I be taking any other supplements?
Make sure you order these supplement ASAP! We will be using these supplement for detoxing and overall health for this detox…
Juice Plus+ Orchard, Garden and Vinyard Capsules Blends
Juice Plus+ Orchard, Garden and Vineyard Blends provide added whole food based nutrition from 30 different fruits, vegetables, grains and berries in convenient capsule form.  Juice Plus+ Vineyard Blend adds nutrition from Concord grapes and a wide variety of berries − including blueberries, raspberries, blackberries, bilberries, and elderberries − that provide some of the most powerful and healthful antioxidants in fruits and vegetables. 
United States: Click Here To Learn More About Juice Plus+ 
Canada: Click Here To Learn More About Juice Plus+
DETOX MEAL PLAN
Designed By Coach Kyle Rasmussen
Meal #1:
1.  1/4 of your total daily water intake
2.  1 serving (2 capsules each) Juice Plus+ Orchard, Garden and Vineyard blends
3.  Detox Organic Greens Shake (prepare in a blender with water, may add beets for flavor)
     -1 stalk fennel
     -2 scoops Juice Plus+ Complete
     -Choose at least 3 of the following and place in a blender with water:
          -wheatgrass 
          -bok choy 
          -kale 
          -spinach 
          -spirulina 
          -chlorella 
          -alfalfa 
          -swiss chard 
          -arugula 
          -fennel
          -other organic leafy greens


          1 hr before meal 2 drink 1 liter of water with 1 fresh squeezed lemon

Meal #2:
NO CARBS, Protein and fat only (prepare in a pan in coconut oil)
1.  3 - 6 oz. serving of chicken or turkey breast, free range, skin free, hormone free (scale oz’s to your size and goals)
2.  1 - 4 whole organic eggs (include yoke)
3.  Broccoli or spinach


         1 hr before meal 3 drink 1 liter of water with 1 fresh squeezed lemon

Meal #3: 
1.  3-6 oz. serving of wild caught fish of choice 
2.  2 cups organic brown rice (no substituting)
3.  2 veggies of choice


          1 hr before meal 4 drink 1 liter of water with 1 fresh squeezed lemon

MEAL #4:
1.  2 scoops Juice Plus+ Complete (mix with water only)
2.  1 Grapefruit


          1 hr before meal 4 drink 1 liter of water with 1 fresh squeezed lemon

MEAL #5:
1.  3-6 oz. serving of wild caught fish 
2.  2 veggies of choice
           - OR - 
     Whole egg omelette with veggies (NO MILK OR CHEESE) 


(Repeat for 7-10 days)



SNACKING:
Snacking is not only allowed but encouraged during the detox. Make sure to ONLY choose from the #1 - 11 Essentials of Detoxing and Cleansing food list above.

POST WORKOUT:
Consume a large serving of brown rice and/or fruit for carbs (organic apples/berries only). Consume a fast absorbing protein like egg whites, white fish, or brown rice protein powder.
Things that you absolutely SHOULD NOT DO
  •  DO NOT consume carbs with Meal #1.
  •  DO NOT consume carbs with Meal #2.
  •  DO NOT consume carbs with pre workout meal. 
  •  DO NOT consume any grains.
  •  DO NOT consume dairy products.
  •  DO NOT consume whey protein during the detox/cleanse phase.
  •  DO NOT consume creatine during the detox/cleanse phase.
  •  DO NOT consume beef and other red meats during the detox/cleanse phase.
  •  DO NOT consume artificial sweeteners.
  •  NO NOT MICROWAVE FOOD. (Mild steaming is ok)
Things that you absolutely SHOULD DO
  •  DO ALTERNATE between food meals and juice/shake meals whenever possible.
  •  DO ALWAYS have a protein shake post workout, the next meal should consist of solid foods.
  •  DO ALWAYS consume your daily water allowance. 
  •  DO ALWAYS consume at least 3 lemons daily.
  •  DO ALWAYS consume at least 1 grapefruit daily.
  •  DO your best to consume 3 cups of green tea daily (NO artificial sweeteners).
  •  DO add fresh garlic to your meals whenever possible.
  •  DO minimize supplement intake. Antioxidants and minerals are ok.
  •  Do use coconut oil or avocado oil when cooking.
  •  DO consume a wide variety of different foods. Especially vegetables.
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ABOUT COACH KYLE RASMUSSEN

Coach Kyle is a Certified Personal Trainer and Nutrition Expert located in Sudbury, Ontario.  Coach Kyle loves helping his clients achieve success and chooses to focus his efforts on proper education in order to get maximum results for his clients.

★ Tampa's Top Trainer 
Now Located In Sudbury

-Personal Trainer of the Year, Tampa FL (2015)
-Collegiate Football Player (Michigan State University)
-Professional Football Player
-WWE wrestler
-Fitness Model/Actor (Nike, Samsung, Verizon, State Farm)
-Certified Training and Nutrition Expert
-Applied Engineering Sciences Degree (Michigan State University)
-Academic All-American Honors (2002, 2003 MSU)
-Academic First Team All-Big Ten (2000, 2001, 2002, 2003 MSU)
-Potsy Ross Award (2002, 2003 - Michigan State Football team top scholar athlete)
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About Rasmussen Fitness
At Rasmussen Fitness, we help busy professionals who have been struggling with yo yo dieting, and inconsistent habits get into the best shape of their lives by utilizing nutrition, fitness, and mindset to create a permanent transformation.

About Author: Coach Kyle Rasmussen

Coach Kyle is the founder of Rasmussen Fitness and offers a plethora of fitness services both in-person and online.
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