Toxic Fat Attack

Toxic Fat Attack – Matt Lovell, Elite Sports Nutritionist 1

!!!!!!

Attack your fat stores through simple and effective detoxification

strategies. This guide will help you with stubborn fat deposits, cellulite

and getting rid of those last few unwanted pounds. It’s essential

reading for anyone living in a polluted environment who wants to

IMPROVE Physical Performance Health and Well Being……..

!

!!

!

Toxic Fat Attack – by Matt Lovell, Elite Sports Nutritionist 2 | P a g e

Disclaimer The information provided in this document should not act as a replacement for the

relationship you have with your Doctor or Healthcare Professional. Any information

provided is not medical advice and should not be substituted for regular consultation

with your Doctor or Healthcare Professional.

The information contained is provided as an educational service, which can assist

you in helping you lose weight and feeling better.

The information contained in this document is for information purposes only. If you

have any concerns about your health, you should contact your Doctor or Healthcare

Professional before following any of the recommendations set out in this document.


Table!of!Contents!

1.! FREE BONUS RESOURCES!....................................................................................................!4!

2.! ABOUT MATT LOVELL!...............................................................................................................!5!

3.! TOXIC FAT ATTACK!!..................................................................................................................!6!

4.! TOP LIVER PROTECTING HABITS!.......................................................................................!18!

5.! FOOD EXCHANGE LISTS!.......................................................................................................!26!

6.! PERSONAL DETOX SUPPORT!..............................................................................................!27!

APPENDIX!..........................................................................................................................................!29!


From time to time I will be adding updates to this book, if you visit this page and enter your details I’ll ensure you get them at no extra cost.

Free Updates

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Supplemental Videos There are supplemental videos that I’ve provided to accompany this e-book you can

view these videos by visiting

http://sportsnutritionvlog.com/detox-videos/

Questions About This Detox Guide If you’ve got any questions about the material in this book, please visit this page and

I will answer them as soon as possible. I value your questions and any suggestions

you may have as they help me improve my products and everyone benefits

http://SportsNutritionVlog.com/detox/questions

Fat Loss Program

If you are wanting to incorporate a weight loss program into or as an add-on to your

detox regime you might be interested in my Fat Loss Program

http://www.FourWeekFatLoss.com

1. FREE BONUS RESOURCES


Matt began his interest in sports at an early age starting

Karate at 12. These interests led to a life-time obsession with

all things training, nutritional and health related.

After gaining his instructors qualification in Karate, he went

onto coach fitness at his local amateur boxing club.

After completing a degree in Political Philosophy at Bristol, Matt couldn’t keep away

from the health and fitness arena and qualified as a personal trainer; eventually

running his own company in the City. This led to developing his other passion:

nutrition. Matt undertook a further three years of study at the Institute of Optimum

Nutrition.

He went on to spend time on Harley Street, specializing in elite sports, female

hormonal health and body composition management.

The contacts he made through this work led to a spell, working as nutritionist with

Millwall football club during which time they made the play-off for the Premiership

and also qualified for the FA cup final.

In 2002 Matt started working with the England Rugby Team and was part of Clive

Woodward’s team that lifted the World Cup in 2003. He continues in the same role

working with the England team and was a member of the team who against all the

odds reached the final of the 2007 Rugby World Cup. Matt is the Sports Nutritionist

for London Wasps, London Irish, Saracens and Leicester Rugby Clubs.

Matt currently runs his own elite performance based company. This is aimed at elite

athletes and corporations and includes all levels of health related performance. He

has written the popular Fat Loss Program Four Week Fat Loss and is about to

launch a muscle building anabolic program.

2. ABOUT MATT LOVELL


There’s lots of controversy in the mainstream media over whether detoxification

processes are actually worthwhile. Some people say that it’s a fad and ‘new agey’ others say it’s an essential requirement for optimal health.

There are many different detox plans available and strategies employed. I’ve

distilled some of the mainstream ones that have sound biological and scientific reasoning behind them and devised a strategy that’s easy to follow.

You can complete the whole plan for maximum benefit or you may prefer to adopt a

few of the habits and make smaller changes to your lifestyle. It’s up to you.

When our lives get out of balance, some people simply avoid their poisons of choice

for a period! Or they will give something up

for lent. Alcohol caffeine and nicotine being

top of common pollutants that people

choose to abstain from.

I cover some useful tips and approaches to

detoxification as well as explaining the

importance of detoxification for athletes and

for those wishing to boost physical

performance.

Far from being a fad, paying proper attention to supporting the body’s detoxification

pathways is essential to health, well being and performance.

You can expect a general improvement in your health and well being – depending on

how toxic you were in the first place.

3. TOXIC FAT ATTACK!

I’ve distilled some of the

mainstream ones that

have sound biological and scientific reasoning behind them and devised

a strategy that’s easy to

follow.!


Common symptoms associated with poor detoxification systems include;

! fatigue,

! circles under the eyes,

! skin complaints,

! aches and pains,

! stomach problems like gas and

! bloating the list goes on.

Many of us will have accumulated toxins through years of low grade exposure to

toxic substances; these can vary from transient pollutants like alcohol and caffeine to

more permanently resident toxins from cigarettes and pesticides.

Recently two men were found to have high levels of pesticides used in the 70’s

circulating in their blood stream – the reason, their fat loss regime meant that the

toxins they had been stored in their adipose tissue from the time of exposure were

released as the pair of them burnt fat through additional exercise!

One very important reason to protect your body through antioxidant rich foods and

supplements when losing fat. As the antioxidants will ‘mop up’ any free radicals

released by the toxins.

Any detox plan is essentially made up of 2 components;

1. Removing the substances which pollute and prevent the body from properly

detoxing.

2. Enhancing the body’s detoxing capabilities to speed the detoxing process and

support the body in its normal function.

Once you have completed a detox for a period of time (no longer than a month) you

can go back to a regular healthy eating pattern with some detoxification support.


That being said detoxing is not a quick fix I strongly recommend you don’t go into

any detoxing regime without proper preparation including a build up – of at least a

week - to the period you are detoxing for. If in any doubt seek professional guidance.

Don’t detox if you have any history of any organ disease or other disease such as

cancer, don’t detox if you are pregnant and consult your doctor or healthcare

practitioner if you are going to do a full detox.

THE IMPORTANCE OF DETOX AND LIVER HEALTH FOR THE ATHLETE Detoxification systems in the body include the digestion, liver and the skin and urinary system. Liver function can be impaired through

! inadequate diet,

! alcohol and caffeine consumption,

! routine use of anti-inflammatory drugs,

! pollution,

! physical stress

! processed or junk foods

What does the liver actually do?

Key liver functions include;

1. Conversion of thyroid hormones which help regulate metabolismi;

2. You guessed it; sluggish liver = sluggish metabolismii

3. Liver creates glucose tolerance factor (GTF) this helps insulin properly

regulate blood sugar levelsiii


4. Manufacture of bile salts which help absorption of fat soluble vitaminsiv

5. Activation of nutrients into active forms, all of the nutrients you consume are

made available to the body through the liverv

6. Conversion of lactate acid, to glycogen - less lactate more potential for

performance1

7. Regulation of protein metabolismvi

8. Regulation of essential fatty acidsvii

9. Main poison detoxifying organ in the bodyviii

So a properly functioning liver means it’s easier to stay lean, your body will have

better nutrient availability and this increases the potential for enhanced physical

performance;

! Maintaining background detoxification is essential to health and performance

! The liver has a number of functions critical to recovery

It’s advisable to support the digestive system through the choices of clean green

organic vegetables and some whole grains at the start of the detox. The skin and

urinary systems will be supported through the use of plenty of clean water and

systemic practices – see below…

THE BUILD UP; its vitally important that you begin slowly by gradually reducing and

then avoiding toxic substances. This gives your body time to adapt and also you’ll

learn to find and enjoy alternative food sources – it’s not the idea to starve yourself

after all.

1 Stryer 2006


Begin by reducing and then excluding all the obvious dietary sources of pollution and

liver slowing substances. Read the following list and apply this template to your diet;

OPTIMUM NUTRITION

For complete health it is necessary to get the best nutrition possible. This involves

eating whole foods, organically grown produce (non-organic should be the exception

rather than the rule), and choosing foods which have been properly prepared.

X ! SUGAR: can increase tooth decay and cause fluid retention. The calories

excess are converted into fat, (increasing the risk of obesity, diabetes, heart

disease), lowers immune function, and thickens bloodixx. Artificial sweeteners

should also be avoided.

Alternatives to table sugar: honey, maple syrup, soft fruits & fructo - oligosaccharides in small amounts .

X ! SALT: refined sodium can cause fluid retention, increase blood pressure, and

decrease absorption of other minerals such as calcium and magnesiumxixii.

Alternatives: celery salt, biosalt, low salt, solo salt, soy sauce, vegetable bouillon, herbs and black pepper. Natural French Biosalt which you can order from [email protected]

X ! PRESERVATIVES AND ADDITIVES: may have a range of toxic effects

including compromising the immune system and can cause hyperactivity and

exacerbate asthmaxiii.

Alternatives: eat food as close to the way nature intended it to be. Minimise processed food consumption. Smoked foods increase toxic burden and are usually high in saturated fat, salt, and nitrates.

FOOD TO AVOID INCREASE X or DECREASE !


X ! BOVINE DAIRY PRODUCTS: butter, milk, cheese, cream, yoghurt made

from cows milk. Saturated fats encourage inflammation, are mucus forming,

and are associated with excess body fat and high cholesterol levelsxiv. They

are important to avoid if you or your family have a history of allergies, arthritis,

eczema, psoriasis, diabetes, hayfever, or asthmaxvxvi.

Alternatives: goats or ewes milk, cheeses and yoghurt, Provamel soya products, Soyasun yoghurt, oat milk or rice dream. Instead of cheese on toast choose humus, guacamole, nut butters and vegetable pates.

X ! EXCESS RED MEATS (BEEF, PORK): contain high levels of saturated fats,

which encourage inflammatory conditions and raise cholesterol levelsxvii.

These meats generally have high levels of pesticides, preservatives,

antibiotics, and other hormones used to encourage rapid growth. Ideally eat 1-

2 a week and make sure Beef is Organic and Grass Fed. This makes a big

difference as the Omega 3 fat content is high in grass fed beef.

Alternatives: organic chicken, turkey, fish, legumes (peas, beans, lentils), nuts and seeds, and wild game.

X ! REFINED FOODS: white sugar, white flour and rice, cakes, biscuits, white

bread, pasta and flavoured crisps. These foods contain empty calories as

most of the nutrients have been removed during the processing. They cause

a rapid rise in blood sugar and insulin, which can lead to a number of health

problems including obesity, diabetes, heart disease, sugar cravings, rapid

lowering of blood glucose, and fatiguexviii.

Alternatives: wholegrain cereals, oatcakes, ryvita, wholemeal pasta, millet, buckwheat, quinoa, brown rice, wild and camargue red rice.


X ! WHEAT PRODUCTS: a common and over consumed grain containing gluten

to which some individuals are sensitive, and phytates which bind to certain

minerals in the gut and slow their absorptionxix (Those with a gluten sensitivity

see attached sheet for an extensive list of alternatives).

Alternatives: consider rotation of grains including the following: 100% rye, oat,

rice or spelt breads, oatcakes, Ryvita, millet, quinoa, corn, and buckwheat,

and all pastry products made with non-wheat flour.

Alternatives to wheatbran and wheatgerm include oat bran and oat germ.

X ! CONFECTIONARY: provide empty calories and are high in sugar,

hydrogenated fats, salt, additives, colourings, flavourings, pesticides

(particularly lindane), and preservatives. They also act as stimulants and

contain caffeine.

Alternatives: tasty snacks of carobs bars, nuts and seeds, fruit and nut bars. If you must have your chocolate choose organic bars with a high percentage of cocoa, and have less of them.

X ! COFFEE: stimulant, depletes vitamin and mineral reserves and uptake,

removes calcium from bones, upsets ovarian function increasing adrenal

glands hormone productionxxxxi. If you are drinking more than one cup per

day you may need to think about cutting down. Alternatives: Caro, barley cup, dandelion coffee. Organic, filtered coffee is the best caffeinated alternative.

X ! TEA: also a stimulant but has less caffeine content than coffee, though the

caffeine content is higher when brewed strong. Depletes some vitamins and

minerals (iron)xxii but contains high amounts of manganese and helps the

body emulsify fatty foodsxxiii.


Alternatives: brew your tea weaker when trying to cut down. Try the vast range of herbal teas; Chinese green tea has particular health giving benefits. Lemon and Ginger, Mint and Fennel aid digestion. Chamomile helps relaxation.

X ! ALCOHOL: whilst moderate intake of alcohol has been associated with

increases in HDL (favourable cholesterol) excess consumption, particularly

binge drinking, can cause high blood pressurexxiv, deplete B vitamins and

prevent their absorptionxxv, and lower magnesium levelsxxvi. Direct cause of

excess body fat accumulation and empty calories. Destroy the beneficial

bacteria in the gut. It also inhibits the protein formation in type II muscle

fibres.

Alternatives: any non-alcoholic beverage. Lower alcoholic drinks and less of them. Be aware of their sugar content!


! DIFFERENT COLOURED VEGETABLES AND FRUITS: contain carotenoids

which are powerful blood and liver cleansers, are anti-carcinogenic, good for

the skin and respiratory tractxxviixxviiixxix. Red peppers, turnip, swedes, pumpkin,

squash, sweet potatoes and carrots are all rich in fibre, carotenoids, and vitamin

C.

! BERRY FRUITS: are also high in protective nutrients.

! GREEN LEAFY VEGETABLES: sometimes known as fibrous carbohydrate

these types of food are good replacements for refined carbohydrate as they

provide bulk to your meals, fills you up, and aid digestion. Broccoli, cauliflower,

cabbage, kale, sprouts, watercress, endive are all are rich in iron, fibre,

magnesium, B vitamins. High consumption of these types of foods are known

to be anti-carcinogenic.xxx

! WHOLEGRAIN CEREALS: millet, corn, buckwheat, quinoa, brown, wild and

red rice, oats; are all good sources of fibre, B vitamins, chromium, and trace

elements.

! CITRUS FRUITS: oranges, grapefruit, lemon, limes are all good sources of

vitamin C, bioflavanoids and beta-carotene.

! Note: You may need to consider avoiding citrus fruits in cases of arthritis,

endometriosis, dermatitis, psoriasis, and IBS

! BANANAS: a good source of potassium and magnesium, pectin (eliminates

toxins), & B6. Easily digested and can help diarrhoea, but avoid if constipated.

Mucus forming. The riper the banana the higher sugar content, so if blood

sugar control is an issue for you consider eating unripe bananas.

FOOD TO INCREASE


! APPLES: good source of pectin, vitamin C, and magnesium. Pectin binds to

heavy metals such as lead (pollution) and cadmium (cigarettes)xxxi; it can help

lower cholesterol as part of an overall programmexxxii.

! TROPICAL FRUITS: mango, lychees, papaya, pineapple, are high in minerals

as they are often grown in mineral rich soil. Pineapple and papaya contain

protein digestive enzymes. When eating fruits on their own consider adding a

small amount of protein: nut and seeds or yoghurt to slow the absorption of

sugar and dampen down your insulin response.

! LEGUMES AND PULSES: Peas, beans and lentils, are an excellent source of

fibre and an alternative source of protein to animal based foods. Lentils are rich

in iron and B vitamins. Beans (all types) help reduce LDL cholesterol, regulate

colon function and control blood sugarxxxiii. Soybeans and products contain

isoflavones, which are important for hormonal control and health especially in

menopausexxxiv..

! Note: You may need to avoid lentils and pulses in cases of gout as they are

high in purines which may exacerbate the conditionxxxv.

! ONIONS, LEEK AND GARLIC: may act as natural antibiotics. They are cardio-

protective, reducing blood coagulation, lowering total cholesterol whilst

increasing HDL-cholesterol (The “good cholesterol”)xxxvi. They benefit digestive

system through their action as pre-biotics, feeding the friendly bacteriaxxxvii.

! ORGANIC FREE-RANGE EGGS: a good source of high quality protein, zinc, B-

vitamins and iron. Saturated fat content depends on what the chickens were

fed on, hence organic free-range eggs have more essential fats and a lower

saturated fat content.

! BIO-YOGHURT: or live yoghurt contains cultures that enhance digestion and

maintain healthy gut flora and bowel functionxxxviii. Live soya, ewes, or goat's

milk yoghurt is available for those who cannot tolerate cows milk products.


! OILY FISH: oily fish like salmon, mackerel, trout, herring, kippers, sardines,

pilchards, tuna, and anchovies contain the omega-3 essential fatty acids which

help protect against heart disease are anti-inflammatory and may improve a

number of skin diseases and arthritisxxxixxl. Once again the food the fish were

fed on effects the fatty acids available from eating them. Factory farmed fish

may have a lower essential fatty acid content and contain antibiotics.

! ORGANIC CHICKEN, LAMB, PHEASANT AND VENISON: free of antibiotics

and hormones.

! WATER: aim to drink a minimum of one and a half litres of filtered or bottled

water each day. No dietary changes or supplementation will work well in a

dehydrated body.

! NUTS AND SEEDS: fresh, un-roasted,

unsalted only! Choose from a mixture of

almonds, pecans, walnuts, hazelnuts,

cashew, pistachio, sunflower, sesame,

pumpkin, linseeds, and brazils. Try not to

exceed more than a small handful each day

(three tablespoons, ground) as they do have

a high fat content. They contain a large

amount of essential fatty acids. Add them

to salads, or sprinkle them ground on

cereals and other dishes. All good sources

of essential fats, zinc, calcium, magnesium

and fibre. A day’s consumption might include 10 almonds, 2 brazils and

assorted seeds.

! NORI AND WAKAME SEAWEEDS: for their selenium and iodine content. They

also contain alginates which help detoxify the bodyxli.

Based on the information given to you above, aim to design 5-6 different small meals each day that you can include into your existing lifestyle.


Based on the information given to you above, aim to design 5-6 different small meals each day that you can include into your existing lifestyle.

Here’s an example of someone who applied this template to their diet; Meal Eaten Before the Detox Build Up to Detox Meal Weetabix and Semi Skimmed Milk Oats and Rice Dream

Kitkat and coffee Walnuts and an Apple

Crayfish and Rocket Sandwich, orange juice and crisps Vegetable Soup, Salad Nicoise

Water (non organic)

2 x Tea, 1 x coffee throughout afternoon Chinese Green Tea and water

Whey protein shake

Chocolate bar on the way home Pre – Workout fat burning amino drink

Pasta with chicken and white wine sauce (ready meal)

2 x white wines

A large tray of mixed vegetables, grilled chicken in lemon

and garlic

2 x ginger cordials

2 x biscuits and hot chocolate before bed Whey protein shake with added cocoa powder warmed

slightly

So you can see this is quite a different diet, but it doesn’t have to be too restrictive.

The first column is low in water, high in wheat and sugar and also contains alcohol

and processed foods.

The second is high in water and has no caffeine, make sure that you reduce caffeine

intake slowly by around a cup a day to avoid the headaches associated with caffeine

withdrawal. So if you drink 6 cups of tea or coffee each day, do 5 the day after, 4 and

so on replacing each one with herb teas or green tea.

The transition diet still contains artificial sweeteners from the whey protein and some

grains from the oats, plus some sugar in the ginger cordials but it’s still a much

healthier diet compared the one in the first column. As it is wheat and dairy free, high

in vegetables with good sources of protein as well.

The next step is to begin the detox proper. This phase begins with a further clean up

of the diet along with liver supporting foods and supplements. Here’s a list of top liver

protecting habits before we go onto an example day, use this list to help with the

build up and back ground maintenance of a healthy liver and clean body;


1. Avoid over processed foods; instead eat plenty of fresh ‘live’ foods (raw

veggies and sprouted beans are excellent) use ORGANIC whenever possible

2. Avoid excessive caffeine – more than 2 cups each day will put additional

strain on the liver – have days off caffeine, beware of hidden caffeine

3. Avoid excessive alcohol – don’t drink alcohol everyday and have periods of

abstinence

4. Keep artificial sweeteners, preserved foods, smoked foods and processed

products (cakes biscuits pastries) to a minimum

5. Eat raw seeds and nuts, plenty of soups, apples, omega 3 fats and fish every

day

6. Useful culinary herbs and foods include parsley, garlic, black pepper, citrus

rind, lemon juice, cayenne pepper, radish, kale and alfalfa sprouts

7. Use milk thistle periodically to keep the liver healthy

8. Consider a modified detox once each year, this can be from 2-3 days to 2

weeks

9. Whey protein assists liver function and glutathione production, glutathione is

produced in the liver and helps with fat loss and cell protection

! Avoid excess caffeine, and alcohol

! Eat less or no processed or refined foods

! Eat plenty of raw fresh foods, including nuts, veggies and fruit

! Use herbs and spices regularly in your cooking

4. TOP LIVER PROTECTING HABITS


! Use herbs like milk thistle and detox teas to give your liver additional

support

! Consider a yearly or twice yearly mini detox

Top liver Protecting Supplements;

It’s important to support the liver and detox processes in the body gently with the use

of some supplementation. This will help you to feel better and rid the body of toxins

faster. Some of the supplements below can also be used to support you when you

are not doing a formal detox.

Pretty much all supplements which help detox also help with fat loss due to the

liver’s function which we’ve spoken about above. The list below is not a protocol, so

you need to use it and adapt it to your needs. Specific protocols can be made for you

by a professional.

This is by no means an exhaustive list and is not in order of importance. Place the

emphasis on foods and choose one or two supplements to help support you through

your detox.

! Avoid excess caffeine, and alcohol

! Eat less or no processed or refined foods

! Eat plenty of raw fresh foods, including nuts, veggies and fruit

! Use herbs and spices regularly in your cooking

! Use herbs like milk thistle and detox teas to give your liver

additional support

! Consider a yearly or twice yearly mini detox


I like to cycle on and off some of these even if I’m not detoxing. I use glycine to

sweeten things, and also if I’m on a night out a few milk thistle and some schizandra

before and after help with the hangover. I’ve also developed a hangover cure which

for those of you who are interested you can put the ingredients together from a few

sources. We’ll send this out as a bonus very soon, once you’ve cleaned up! So make

sure you register http://sportsnutritionvlog.com/register-for-updates-on-detox/

The Biochem range of products are distributed by Reaction Sales CL Limited in the

UK and Europe, I’m not sure of who distributes them in the US or other countries

around the world. If you find a good supplier in these countries please let me know

at http://SportsNutritionVlog.com/detox/questions

! Pro biotics – choose the medical grade ones, a healthy gut is key to all detox

processes. http://www.yoursportsnutrition.com/health/probiotics.html

! Green Foods - these provide chlorophyll and probiotics which cleanse the

cells, I also like super food XS by myprotein and I normally cycle between

these 2 products. These alkalise the system and really do help with cleansing.

http://www.yoursportsnutrition.com/health/green-drinks.html

! All antioxidant vitamins – remember the 2 fellas who got toxic just from losing

their body fat? Look for foods and supplements rich in A, C, E, selenium and

zinc. http://www.yoursportsnutrition.com/health/vitamins.html

! Milk thistle – the daddy of liver supportive herbs, helps the liver regenerate

protects against poisons – a very useful liver herb

! Liver Factors - This is a good comprehensive blend of liver supportive herbs

and nutrients – a good one stop shop for those on a tight budget.

http://www.yoursportsnutrition.com/health/anti-oxidants.html

! Glycine - A great source of alternative sweetening for general use and also

cleanses the liver and aids fat loss and blood sugar regulation.


! Ginger and turmeric, cool spices which help digestion and detox (Chinese

super market or any grocery store)

! Echinacea and Goldenseal – useful to support the immune system,

Goldenseal is a grade 1 herb for immune function and helps the liver as well.

o I can order you these from Mediherb, but only as part of a one on one

consultation. Or you can search and find someone you trust on the net.

! Mushroom extracts – again the immune system may need support during

times of detoxification.

http://www.yoursportsnutrition.com/catalogsearch/result/?q=mushroom

! Gingko (Biochem) – to help energy and circulation.

! Schizandra (Chinese herb contact Matt direct [email protected]).

! Gotu Kola and Liquorice - to help with energy and stress (medi herb

practitioner only) or another source on the net.

! Inositol: http://www.yoursportsnutrition.com/inositol-100g.html

Seek help with your supplement programme if it’s getting complicated otherwise stick

to 1 or 2 supplements form this list as you see fit. Always follow the instruction and

never megadose with any herb, mineral or vitamins. Never take large amount of any

single nutrient without proper supervision.


An example of how to use these supplements is included here;

Week 1

Liver Support Factors and increased use of spices and herbs in cooking

Freshly squeezed ginger, lemon and kiwi

juice each morning

Week 2

Additional use of ‘Burn and Trim’ Skin brushing techniques

Week 3

Schizandra and gotu kola as a tincture Cold showers twice daily

Using Green Teas and Detox teas with other added ingredients can help support these systems and aid performance

INGREDIENTS ACTIVE COMPONENTS BENEFITS

Sencha Green Tea Catchechins

Fat burning effects

Immune boosting properties

Maintains DNA structure

Maintains cell membrane structure

Reduces cholesterol

DETOX TEA Various Herbs;

Traditionally used for liver support and

detoxification

MANUKA HONEY UMF; Active manuka

factor Immune boosting and healing properties

CIDER VINEGAR Enzymes, minerals and

trace elements

Alkalizing action, traditionally used for multiple

health benefits

So you’ve done the build up and as a result your diet is healthier and you should be

feeling better. Now is the time to start a proper flushing of the toxins and a further

level of dietary change.


Before we continue lets recap on what’s required; remember you can do this for 2-3

days, or 2 weeks if you want to. I wouldn’t do it for longer than that without proper

monitoring from your health care practitioner.

Also you won’t be able to train at a very high intensity as this will in itself create by

products from exercise which your liver will have to clear. For the purposes of the

detox you want to be kind to the liver and keep its job of cleansing your body top of

your priorities.

1. Plenty of filtered or mineral water preferably form a glass bottle or under sink

filter. This will aid detoxification and dilutes toxins making them less harmful to

the body. Also drink loads of detox and green teas as these are excellent for

keep you clean and assisting liver function.

2. Practice systemic detoxification; sweating through light exercise, stretching

and sauna will help to detox through the skin. Skin brushing is also very

useful.

3. Keep to all organic foods, and avoid canned foods, even if they are organic if

you can – the idea is to eat as many raw or live foods as possible, with

minimum levels of processing.

4. Avoid common allergic foods, like wheat, other grains and dairy – as you are

being restrictive you may wish to use this diet to identify foods you are allergic

to. The only way to do this is to withdraw and then to reintroduce likely

allergens.

5. Get your starchy carbohydrates from root vegetables like squash, sweet

potatoes and carrots.

6. If you are using whey protein, try to find one which has no added sweeteners,

plus you need to come off all diet products – this is not like the Hollywood diet

plan, you need to be super strict.


7. You should also avoid all sugars, although honey and maple syrup are

allowed in moderate amounts.

8. Eat loads of veggies but avoid the nightshade family if you are looking for

allergens, this includes tomatoes, peppers, potatoes (not sweet) and

aubergine.

9. Avoid red meats except lamb, stick to organic or wild chicken, game, fish, and

turkey.

10. Check out the useful herbs and use plenty of these in your daily routine.


Ok now you have the run down let’s move onto an example day and then some

useful food lists;

MEAL / ACTIVITY DAY 1 DAY 2 DAY 3

1st thing 1 litre of water on rising followed by light

stretching / yoga and aerobic activity

Warm water with lemon, ginger, chilli and optional garlic

crushed into it Light aerobics 30

minutes

Sauna with plenty of clean water, skin

brushing and stretching

Breakfast Whey protein powder

Detox herb tea

Mixed apple, pear and ginger fruit salad

Warm water with maple syrup and lemon with

chilli and optional garlic drink

Snack Organic walnuts and an organic apple

Handful of blueberries and more walnuts

Leftover chicken bits and an apple

Lunch

Organic home sprouted beans, fresh fish,

lemon garlic and chilli

Sardines with red onion and leftover root

veggies from last night

Sprouted bean salad with fresh tuna and

capers

Activity

Weight training for technique 20 mins

Sports related technique training 25

minutes / visualisation

Running time optional

Snack

Organic almonds

Water

Maple syrup and organic plain yoghurt

Whey protein warmed with rice dream milk

and honey

Dinner

Grilled wild salmon with roasted roots

veggies

Roasted chicken with garlic and lemon seaweed noodles

Roasted pheasant Grilled vegetables

Snack

Miso soup Organic tom yum soup Chicken and vegetable

soup

Activity Herb Tea, with Manuka,

cider vinegar followed by light stretching

Herb tea and light aerobics, skin brushing

and hot bath

Light stretching and visualisation techniques


PROTEIN VEGETABLE FAT Chicken Turkey Lamb

Halibut Cod Tuna

Salmon Mackerel

Wild Game Omega Eggs

Protein powder

Alfalfa Sprouts*Celery*

Cucumber* Radish* Lettuce*

Mushroom*

ArtichokeAsparagus Beetroot Peppers

Bok Choy Broccoli

Brussels Sprouts Cabbage

Cauliflower Courgette

Kale Leeks Okra

Onions Spinach

Water Chestnut

Almonds Almond butter

Avocado Cashews Flaxseeds Olive oil Pecans

Pumpkinseeds Sesame seeds

Sunflower Seeds Walnuts

This list is not exhaustive, there may be other items which are closely related the

food groups; e.g. cabbage can be any type Savoy, Red etc. Exotic meats may also

be chosen and these are now becoming more widely available – these include

ostrich, buffalo, and game.

*Unlimited amounts may be eaten

To flavour your food use herbs and spices, too many to list here; http://www.uni-

graz.at/~katzer/engl/index.html#spices is a great link which supplies recipes as well

as information on all the herbs.

Herbs and spices include pepper, chili (capsaicin), paprika, garlic, ginger, lemon

grass, dried herbs of all descriptions.

Aim not to use more than a tablespoon of these types of condiment for you meals.

5. FOOD EXCHANGE LISTS


With any new health treatment some people like to consult with a professional. Detox

is no different. Especially if it’s the first time you’re going to run through a detox

programme.

As with any changes to your diet or exercise plan it’s advisable to consult with your

GP first.

If you are looking for individual attention whilst following your detox programme.

I offer 2 services

E-mail based Detox Support

You’ll be able to ask me one question per day Mon-Fri for a period of 4 weeks. I will

answer each question by 10PM that day.

http://sportsnutritionvlog.com/detox/coaching/

Cost is £47

Personalised Detox Programme

Service includes:

! 2 Personal Consultations at my office in London (or by phone or webcam).

One before you start the detox programme and the other at the mid point or

on completion.

! Completion of full nutritional questionnaire to determine your metabolic type.

! Tracking of your symptoms – ensuring your health is improving.

! Solutions in the case of any adverse reactions – healing shock, it sometimes

happens that your body will react to being in a healthy state, the ability to

recognise this is important otherwise you may think you’re better off being

toxic.

! Weekly feedback by e-mail.

! Options to use more aggressive detox strategies if appropriate.

6. PERSONAL DETOX SUPPORT


! Individualised diet and supplement advice to support your personal detox

programme.

! Advice on alternative detox therapy treatments such as Epsom salt bath and

colon cleanses.

http://sportsnutritionvlog.com/detox/coaching/personal-programme/

Cost is £350


APPENDIX

Dioxins interfere with differentiation of osteoblasts and osteoclasts.Korkalainen M, Kallio E, Olkku A, Nelo K, Ilvesaro J, Tuukkanen J, Mahonen A, Viluksela M.

Bone. 2009 Mar 2.

We have previously shown that the environmental contaminant 2,3,7,8-tetrachlorodibenzo-p-dioxin (TCDD) affects bone growth, modelling and mechanical strength in vivo. In this study, we utilized differentiation of bone marrow stem cells to osteoblasts and osteoclasts as a model system to study the effects of TCDD on bones. Stem cells were isolated from bone marrow of femurs and tibias of rats and mice. Progress of osteoblastic differentiation was monitored by measuring mRNA expression levels of differentiation markers from control and TCDD-treated cells using quantitative RT-PCR. TCDD significantly and dose-dependently decreased the mRNA levels of RUNX2, alkaline phosphatase and osteocalcin. Also the activity of alkaline phosphatase was significantly inhibited in both rat and mice cells. In the case of osteoclasts, TCDD decreased the number of TRACP+ multinucleated cells, with corresponding decreases in the number of F-actin rings and the area of resorption. Studies in AHR-knockout mice indicated that TCDD has no effect on the expression of osteoblastic differentiation markers suggesting that TCDD mediates its effects by AHR. Both osteoblastic and osteoclastic effects took place at very low doses of TCDD, as in most cases 100 fM TCDD was enough to significantly affect the differentiation markers. Therefore, differentiation of osteoblasts and osteoclasts from bone marrow stem cells seems to be a very sensitive target for TCDD. Disrupting effects in osteoblastic cells, in addition to disturbed osteoclastogenesis, may thus play a role in adverse effects on bone quality in TCDD exposed animals.

The effects of PCBs and dioxins on child health.Lundqvist C, Zuurbier M, Leijs M, Johansson C, Ceccatelli S, Saunders M, Schoeters G, ten Tusscher G, Koppe JG.

Acta Paediatr Suppl. 2006 Oct;95(453):55-64.Links

BACKGROUND/EXPOSURE: Dioxins and PCBs are highly persistent and highly toxic environmental pollutants which at present are derived mainly from waste incineration and food contamination. They are widespread in nature and pollute human food, including breast milk so that basically all children in Europe are exposed to measurable levels. RESULTS/TOXICITY IN CHILDREN: The toxicity of dioxins and PCBs are well described both from animal studies and from a number of human epidemiological studies including several large cohort studies. Especially developmental exposure has been shown to affect endocrine and cognitive systems negatively. Measurable outcomes include reduced IQ and changed behaviour. Foetotoxic effects with reduced birth weight and increased congenital anomalies such as cleft lip have also been described. Exposure to PCBs and dioxins must be considered also in the context of multiple exposure to several toxins simultaneously or sequentially. CONCLUSION/SUGGESTED ACTION: Some measures aimed at reducing exposure to dioxins have been partly successful in that the dioxin content of breast milk is going down. However, further steps to reduce exposure must be taken. We suggest legislative measures for reducing the re-entry of especially PCBs from waste into the environment.


Individual pre-conception counselling is recommended in order to reduce developmental exposure and its consequences. Biomonitoring of the substances themselves in breast milk and foods is recommended as well as monitoring possible endocrine effects

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