YOUR 8 Week Run DETOX PHASE LOSE YOUR BLOAT & WITH W EEK 1 C UT, C LEAN, F LUSH Your detox phase is Easy as 1, 2, 3: • Step 1 – Cut – You “Cut” the foods that bloat • Step 2 – Clean – You add the “Clean” foods & supplements to cleanse • Step 3 – Flush – You “Flush” the toxins with H 2O Important Note: Extend your Detox Phase to 14 days (instead of 7) if one or more of these describes you: • You Have 50 lbs or more to lose • You drink alcohol beverages 3+ times per week • You are a smoker Step 1 – Cut – “Cut” the foods & drinks that cause bloating Below is a list of foods & drinks that cause water retention: • Gluten (found in most bread products) • Soy • Cheese & Yogurt • Reﬁned Sugar ‡ • Sugar Sweeteners (besides Stevia) • Salt • Grains (just for 7 days) • Soda Pop (diet & regular) • Alcohol • Coﬀee & Tea if you experience headaches you can have one cup of coﬀee or tea in the morning • Also Cut Exercise (just for 7 days) ‡ Exercise can cause inﬂammation. Your goal in the detox phase is to clean your body and ﬂush your system and remove as much inﬂammation as possible. This is best accomplished by not exercise in the 7 day detox phase (light exercises like walking 30-45 minutes at a time is ﬁne during the detox) Step 2 – Clean – Add the “Clean” foods & supplements to cleanse your body C LEAN F OODS Proteins only fresh, no processed meats and no beef, pork or lamb - can add back in ignite phase • • • • Bison Chicken Egg whites Hemp Lean Fish (no shellﬁsh) (ex. bass, halibut, tilapia, tuna, etc.) Ostrich Salmon (do not choose a fat w/ this option) Turkey Venison P Powder Proteins (Ì see note) • • • • • C HOOSE FROM FOR YOUR MEALS Carbs P Lean Proteins • • • • • TO Whey & Casein - Core Shake ® Whey - MonaVie RVL Hydrolyzed Whey - BNRG ProtoWhey Plant Based - Vega One or Warrior Blend Egg White P Fruits • • • • Apples Bananas Berries Grapefruit Free Foods • Mangos • Oranges • etc. P Veggies (ê see note) • • • • Bell Peppers • Green Beans • Tomato Broccoli • etc. Carrots Cucumber Fats P Avocado P Raw Nuts & Natural Nut Butters P Flax Seed P Oils • Olive • Coconut • Macadamia P Herbs • • • • Basil Bay Leaves Parsley Cilantro P Spices • • • • Peppercorns Cinnamon Garlic Nutmeg • Rosemary • Thyme • etc. • Ginger • Saﬀron • etc. P Leafy Greens (fresh only) • Collard Greens • Lettuce (all types) • Kale • Spinach ê Avoid calorie dense veggies in the detox phase, like: beans, corn, peas, potatoes, etc. Ì Avoid all protein bars during Detox ® Get CORE at www.BoostYourCore.com For additional meal options, recipes & a more detailed plan we suggest reading NY Times Best Seller, Body Conﬁdence, written by international nutrition & ﬁtness expert Mark Macdonald Copyright © Venice Nutrition, LLC - for complete details, visit 8weekrun.com YOUR 8 Week Run DETOX PHASE LOSE YOUR BLOAT & WITH Step 3 – Flush – “Flush” the toxins out of your system with H2O Water Recommendations for Females P Drink at least 3-4 liters per day P Some with each meal and between each meal Water Recommendations for Males P Drink at least 5-6 liters per day P Some with each meal and between each meal Using a Steam or Sauna is an excellent way to help sweat out toxins! Y OUR P ORTION S IZES & E XCHANGE S YSTEM Female portion sizes Protein SERVING SIZE Carbs SERVING SIZE 1 PALM OR 3 OUNCES Male portion sizes Protein SERVING SIZE 1 FIST OR 3 OUNCES Carbs 1 ½ PALM OR Fats SERVING SIZE 5 OUNCES SERVING SIZE 1 TIP OF THUMB Fats 2 FISTS OR 5 OUNCES SERVING SIZE 1 THUMB If you measure food with a scale, always measure food pre-cooked since weight will be lost during cooking. If you measure portion sizes with your hands, pre-cooked weight does not matter. E XCHANGE S YSTEM Rules to remember when choosing foods for your meals: Males Females P ALL protein is 3 oz (1 palm size) or a shake. P ALL carbs are 3 oz (1 ﬁst size) P Fat options: o 1 oz avocado (1 thumb) o .5 oz nuts (or small handful) o .5 tbsp of oil (tip of your thumb) o 1 tbsp of natural peanut butter (tip of your thumb) P ALL protein is 5 oz (1.5 palm size) or a shake. P ALL carbs are 5 oz (2 ﬁst size) P Fat Options o 2oz avocado (1 big thumb) o 1oz nuts (medium handful) o .75 tbsp of oil (tip of your thumb) o 1.5tbsp of natural peanut butter (tip and a half of your thumb) Copyright © Venice Nutrition, LLC - for complete details, visit 8weekrun.com YOUR 8 Week Run DETOX PHASE LOSE YOUR BLOAT & WITH Y OUR D ETOX P HASE M EAL P LAN REPEAT THIS MEAL PLAN EACH DAY FOR THE NEXT 7 DAYS You will be "eating in 3's", eating every 3 hours with a balance of protein, fat & carbs. Eat your ﬁrst meal within an hour of waking and your last meal within an hour upon bedtime. If you prefer a shake for breakfast, simply switch your Breakfast & Mid-Morning meals. Add a 6th meal if still hungry after dinner - have a shake or a meal with protein + carb + fat. If you fall oﬀ plan you can always "ReBoot" your plan by simply by repeating your 7 Day Detox Phase. If you prefer you can do your "8 Week Run" plan without additional supplementation. The recommended supplements are designed to turbo charge your plan and results. D ETOX M EAL P LAN FOR F EMALES D ETOX M EAL P LAN Breakfast Breakfast Mid Morning Mid Morning Lunch Lunch P 3 egg whites (or 3 oz / a Palm of protein from the list) P 3 oz of fruit or vegetables (size of your ﬁst) P .5 oz of raw nuts (or a small handful) (may also choose a diﬀerent fat from food list) P Psyllium Husk - 5 g (approx. 1 heaping TSP) P 1 Shake serving (use recommendation from page 1) P 3 oz of Protein (size of your palm & choose from list) P 3 oz of fruit or vegetable (size of your ﬁst) P 1 oz of avocado (or a size of your thumb) (may also choose a diﬀerent fat from food list) Mid Afternoon P 1 Shake serving (use recommendation from page 1) P Cleansing Supplements • • Core Cleanse Boost - 1 Scoop ® OR take all 3 below • Milk Thistle - 500 mg (100 mg of Silybum Marianum) • Cranberry Extract - 500 mg • Senna Extract - 400 mg (20 mg of Sennosides) Dinner P P P P 3 oz of Protein (size of your palm & choose from list) Medium Bowl of Lettuce 3 oz of Vegetables (size of your ﬁst) .5 tbsp of oil (a tip of your thumb) use the oil for your salad (may also choose a diﬀerent fat from food list) P Psyllium Husk - 5 g (approx. 1 heaping TSP) ® FOR M ALES P 5 egg whites (or 5 oz / a Palm of protein from the list) P 5 oz of fruit or vegetables (size of your ﬁst) P 1 oz of raw nuts (or a small handful) (may also choose a diﬀerent fat from food list) P Psyllium Husk - 5 g (approx. 1 heaping TSP) P 2 Shake serving (use recommendation from page 1) P 5 oz of Protein (size of your palms & choose from list) P 5 oz of fruit or vegetable (size of your ﬁst) P 2 oz of avocado (or a size of your thumb) (may also choose a diﬀerent fat from food list) Mid Afternoon P 2 Shake serving (use recommendation from page 1) P Cleansing Supplements • • Core Cleanse Boost - 1 Scoop ® OR take all 3 below • Milk Thistle - 500 mg (100 mg of Silybum Marianum) • Cranberry Extract - 500 mg • Senna Extract - 400 mg (20 mg of Sennosides) Dinner P P P P 5 oz of Protein (size of your palms & choose from list) Medium Bowl of Spinach or Lettuce 5 oz of Vegetables (size of your ﬁst) 1 tbsp of oil (a tip of your thumb) use the oil for your salad (may also choose a diﬀerent fat from food list) P Psyllium Husk - 5 g (approx. 1 heaping TSP) To purchase your own CORE products, point your browser to www.BoostYourCore.com Water Recommendations for Females P Drink at least 3-4 liters per day P Some with each meal and between each meal Water Recommendations for Males P Drink at least 5-6 liters per day P Some with each meal and between each meal Copyright © Venice Nutrition, LLC - for complete details, visit 8weekrun.com