10-Day Detox Guide

Introduction & Preparation

Foods & Beverages That You Can Eat

Foods& Beverages That You Can’t Eat

Supplements

Meal Plan & Grocery List

Resources

 

Introduction

The 10-Day Detox is meant to be disruptive. It will go against a lot of what you have been told. That’s because the vast majority of conventional nutritionists and doctors have got it wrong when it comes to weight loss. Let’s face it: If their advice were good and doable we would all be thin and happy and healthy by now. The mainstream media messages often confuse things even more. The biggest challenge you face is not your waistline or your belly, it’s your brain. Changing the way you think about food so you can get your mind working with your body, not against it is mission critical. If you want to feel better or lose pounds, you need to first lose the ideas that keep you stuck in the endless cycle of dieting. You need to let go of beliefs that sabotage your goal of permanent weight loss and vibrant health. Thinking the way you’ve always thought and doing the things you’ve always done will only lead to more of the same.  The key to detoxing is to not just stop eating all the addictive foods and substances at once (which you do need to do) but to immediately replace them with specific hormone-balancing, brain-healing foods and lifestyle habits. This program detoxes more than your body. We are going to address root causes of weight gain, diabetes, and chronic disease, starting with your most powerful tool of all: your mind.

 

What will the 10-Day Detox do for you? -Shut down insulin surges so you can decrease belly fat -Improve your cell’s sensitivity to insulin so you need less to balance your blood sugar (resulting in weight loss and health) -Reduce cortisol (the stress hormone that increases cravings for sugar, stores belly fat, and shrinks your brain) -Lower ghrelin, the hunger hormone -Improve leptin sensitivity in the brain, allowing your natural appetite-regulating system to begin to work again -Increase the brake on appetite called PYY, the intestinal hormone that makes you feel full after a meal -Increase dopamine naturally and reset your brain’s reward pathways so you can feel pleasure from eating real food -Reset your taste buds so real food tastes good again -Reduce inflammation by eliminating common food sensitivities, processed foods, and sugar and by including anti-inflammatory foods -Boost detoxification by eliminating toxins from your diet and enhancing your body’s ability to get rid of stored toxins that make you fat

 

Preparation Detox your kitchen: Get rid of the food that you can’t eat. You can’t be successful on the Detox if you are staring at the food that you should be eliminating for 10 days. It just won’t work. Gather your supplies: Head to the store and stock up on all of the wonderful food that you can eat. My recommendation is buy for the first 5 days and then go back to the store for the second five days. Taper off caffeine, alcohol, and sugar: These foods are the most addictive. The less you consume this week, the more comfortable next week will be. Align your mind and intentions: Write down WHY you want to complete this 10-Day Detox. What would your life be like if you had an abundance of energy and vitality? Measure yourself: Grab a tape measure and a camera. Measure and take a picture of yourself. You will be amazed at how different you look after 10 short days.

 

Sample Day 6:00 AM: Email from Kim in the AM 6:30 AM: Begin the day with 30 minutes of exercise 7:00 AM: Make your breakfast 10:30 AM: Snack 12:00 PM: Eat lunch 3:30 PM: Snack 6:30 PM: Dinner 7:30 PM: Journal Questions 8:30 PM: Take 5 Breathing Exercises 9:00 PM: Detox Bath 10:00 PM: Sleep

 

Foods & Beverages That You Can Eat

Protein: Eggs, fish, shrimp, bison, lamb, grass-fed beef and organic poultry Dark Leafy Greens: Kale, arugula, romaine, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, cilantro, collards, kale, parsley, and watercress (just to name a few) Any Vegetable!!!! Raw Nuts and seeds: Walnuts, almonds, brazil nuts, pecans, macademia, hemp seeds, chia seeds, flax seeds and pumpkin seeds Healthy fats: Olive oil, coconut oil, coconut butter, canned full fat coconut milk, olives, raw nut butters and avocados Berries: Strawberries, blueberries, blackberries, raspberries, cranberries Spices: cayenne pepper, turmeric and rosemary (just to name a few) Garlic, ginger, & lemons Sea veggies: Wakame, arame and kombu

 

Foods& Beverages That You Can’t Eat

All sugar products or anything containing sugar, including honey, molasses, agave, maple syrup, and brown rice syrup. All liquid sugars such as sodas, bottled teas, fruit juices and sports drinks. This includes all artificial sugars and sugar substitutes. Gluten (which is a type of protein found in wheat, rye, barley, spelt, kamut and oats) All grains & Beans or legumes. Dairy (milk, yogurt, cheese, ice cream, butter, cream and casein) All processed and factory made foods including all refined and processed vegetable oils (peanut oil, canola oil, vegetable oil, soybean oil, margarine etc) Alcohol & Caffeine Other stimulants or sedatives. If you are on regular medication, don’t cease taking it without an ok from your doctor. Media overload (the overexposure to phones, texting, the internet, social media, and TV. All of which stress out our central nervous system and often shapes our eating behavior and preferences)

 

Supplements

 If your cravings are severe, there are several supplements that can help get you through the 10-Day Detox. I recommend Plexus ProBio5, BioCleanse & X Factor. Plexus Bio-Cleanse oxygenates and energizes your body while detoxifying and cleansing wastes, pathogens and plaque in the gastrointestinal tract, colon, arteries, blood, etc. $24.95 ProBio5 features five extra strength probiotics, added enzymes, intestinal flora, B6 and Grape Seed extract — all in one effective delivery system — that supports the breaking down of hostile organisms that negatively impact your health. $29.95 Plexus X Factor is a turbocharged multivitamin and antioxidant supplement with a never-before-seen formulation of a patented aloe blend, New Zealand Blackcurrant, and vitamins and minerals—all of which results in vastly improved absorption and assimilation for optimal nutrition and wellness protection. $34.95

 

How to order supplements: Click on my link below. http://www.plexusslim.com/kimwilsonpollock

1. Click on the link at the top right that says "Shop Plexus"

2. Scroll down to the middle of the page to find the products

3. You can choose Retail (one time purchase) or Preferred

(set up as an auto shipment each month). You get the discount as a preferred customer and can cancel the autoship at any time if you don’t love the products, so there is no downside to choosing preferred. I always recommend preferred to my customers.

4. Update Quantity to "1" and click on "Add item.” Repeat

this step for each supplement that you want.

5. Click View Cart

6. Click Check Out

7. Follow the instructions to become a new customer

 

Meal Plan

Day 1 Breakfast: Almond & Strawberry Smoothie Midmorning snack: 10 to 12 nuts Lunch: Kale & Red Cabbage with Turkey Meatballs Snack: Veggies with mashed avocado Dinner: Coconut Curry Chicken and veggies Day 2 Breakfast: Spiced Almond Smoothie Midmorning snack: 10 to 12 nuts Lunch: Bok Choy Salad Snack: Veggies with mashed avocado Dinner: Grilled Salmon with Cilantro Mint Chutney Day 3 Breakfast: Almond & Strawberry Smoothie Midmorning snack: 10 to 12 nuts Lunch: Asian-flavored chicken skewers with greens Snack: Veggies with mashed avocado Dinner: Shrimp & Arugula Salad Day 4 Breakfast: Avocado & Herb Omelet Midmorning snack: 10 to 12 nuts Lunch: Bok Choy Salad Snack: Veggies with mashed avocado Dinner: Roasted turkey breast with avocado cream

 

Day 5 Breakfast: Spiced Almond Smoothie Midmorning snack: 10 to 12 nuts Lunch: Creamy Asparagus soup Snack: Veggies with mashed avocado Dinner: Poached Egg over spinach Day 6-10: Repeat Day 1-5 Optional: Cook 2 main dinners and 2 main lunches this Sunday and eat leftovers every other day (instead of cooking something new everyday). Supplement with a big green salad and your choice of protein. Grocery List Almonds Almond butter Walnuts Fresh or frozen strawberries Cinnamon Flaxseeds Kale Cucumber Mint leaves Hemp seeds Chia seeds Jalapeno Red cabbage Sunflower seeds Olive oil Lemon

 

Avocado Ground turkey Onion Celery Tomato paste Eggs Dried thyme Dried sage Dried rosemary Avocado Coconut butter Mustard seeds Curry powder Frozen peas Chicken breasts Coconut oil Ginger Garlic Chili powder Turmeric Tomatoes Wild salmon Low-sodium veggie stock Unsweetened coconut milk Cod Cauliflower Zucchini Bok choy Spinach Asparagus Carrot Red radishes

 

Cilantro Apple cider vinegar Limes Low-sodium, gluten-free tamari Cayenne Eggplant Red bell peppers Low-sodium diced tomatoes Parsley Basil Roasted turkey breast Green olives Shrimp Scallions Cherry tomato Arugula Asparagus Sea salt Black pepper

Resources

Kim Pollock’s 10-Day Detox Facebook Forum Kim Pollock’s Pinterest 10-Day Detox Recipe Board Dr. Mark Hyman’s 10-Day Detox Diet Book Getting Started PowerPoint Presentation Getting Started Webinar Recording