Download Why Begin with An Anti-inflammatory Detoxification Protocol

Why Begin with An Anti-inflammatory Detoxification Protocol
Our liver, kidneys and intestines are the body’s natural cleaning team. They all work together to package
toxic compounds for removal. Over time, the function of these organs, especially the liver, can be
compromised by illness, poor nutrition, stress, pollution or toxic lifestyle habits (e.g., drugs, alcohol or
tobacco). When the clean-up process is not being carried out as it should, toxic byproducts cannot be
properly neutralized. As a result, toxic compounds from the liver are reabsorbed and stored in the fatty
tissues of the body rather than excreted. As you would expect, this toxic buildup leads to a dramatic
increase in long-term health risks—and it doesn’t leave us feeling our best in the short term either.
Complaints such as headaches, weight gain, acne, PMS, infertility and poor memory often arise when
our detox organs are in need of some support. The benefits of detoxification include the following:
Getting Started With The Hormone Diet
Anti-inflammatory Detox:
Stick to this anti-inflammatory diet for 14 days. If you’re currently experiencing symptoms (fatigue,
headaches, gas, bloating, heartburn, acne, eczema, etc.) and find that they are still present at the end of
the two-week period, you can extend your cleanse up to six weeks, if necessary, before moving on.
Otherwise, on day 14, you’ll begin reintroducing some of the foods you’ve temporarily removed from
your diet.
Before you get started, you should eat up (or get rid of) your current supplies of the foods that aren’t
allowed during your detox. This will help you to avoid cheating or falling off the program. Plan your
meals according to the detox rules. Shop for specific foods and supplements and make sure all of your
social commitments involving alcohol are out of the way before you begin. Your detox will have two
steps to it: week one, and week two.
WEEK One: Detoxification (Your Grain-free and Potato-free Week)
All foods that could trigger excess insulin release, spur inflammation or increase cravings are completely
removed from your diet during this week. This means you will avoid all grains and potatoes.
WEEK Two: Detoxification Continues (One daily serving of gluten-free grains or potatoes is now
permitted)
We have included additional grain and potato selections but note that if you experience water
retention, weight gain, cravings, increased hunger or fatigue after eating. This suggests that your body
may not be ready to accept these types of carbohydrates yet. In this instance, there is no harm in
repeating the Week One plan, provided that you maintain your protein and healthy fat intake.
Should I be concerned with serving sizes during my detox?
Since the focus is determining food sensitivities during these 14 days, caloric intake at meal times is not
the crucial matter. At this stage, however, you will have three meals a day, with one or two snacks. If
you need a snack, enjoy an organic apple, some nuts or a protein shake. In addition to calming
inflammation and food allergies, this will help restore the healthy blood sugar, leptin and insulin balance
necessary to support weight loss and appetite control. At meal times you can eat as much of the allowed
foods as you want, with a couple of exceptions:
 Avoid all grains and potatoes during your first week on the detox. However, during your second
week, you may consume a maximum of one serving of the allowed gluten-free grain products
(rice, bread, pasta, cereals) or potatoes including sweet potatoes or white potatoes per day.
Your serving should be no larger than the size of your fist (or about ½ a cup).
 You should limit nuts to two servings a day.


You should limit sheep or goat cheese to once a day – 1 t 2 tbsp.
If you have soy – limit it to one serving a day unless you are taking the ultra meal soy based
products, which should be twice a day.
Make sure you avoid the forbidden foods. Please remember not to overly restrict your calories. If you
cut your food intake too much, you’ll simply hamper your metabolism by creating (or aggravating)
imbalances in your stress and blood sugar hormones.
The following food groups must be removed from your diet during your
body detox because they are inflammatory or allergenic:
Dairy products: yogurt, cheese, milk, cream, sour cream, cottage cheese, casein, whey protein
concentrate. 100% pure whey protein isolate and goat-milk cheeses are allowed.
All grains that contain gluten: wheat, spelt, rye, kamut, amaranth, barley. Note that most breads,
bagels, muffins, pastries, cakes, pasta, durum semolina, couscous, cookies, flour and cereals are off
limits, unless they are gluten free.
Corn: popcorn, corn chips, corn breads or muffins, fresh corn, canned or frozen niblets. White and sweet
potatoes must be avoided during week one.
Oils: hydrogenated oils, palm kernel oil, trans fatty acids, soy bean oil, corn oil, cottonseed oil, vegetable
oil, shortening and margarine. Limit your intake of safflower and sunflower oil. Olive oil is okay.
Alcohol and caffeine: during your detox I recommend you cut these out completely. Too much of either
one will elevate stress hormones and contribute to hormonal imbalance.
Peanuts and peanut-containing products: peanut butter, peanuts in the shell, trail mix containing
peanuts, etc. Check labels carefully, as many products list peanuts as ingredients.
Sugar or artificial sweeteners: table sugar (sucrose) and all products with sugar added must be cut out
completely. Foods to avoid include rice syrup, maple syrup, honey, foods/drinks containing high fructose
corn syrup, packaged foods, candies, soda, juice, etc.
Citrus fruit: oranges, tangerines and grapefruit. Lemons are okay.
Red meats: pork, beef, lamb, all types of cold cuts, bacon and all types of sausages.
The following anti-inflammatory and immune-enhancing foods are permissible
during your detox program:
One serving of Grains and potatoes – size of your fist (during week two ONLY): millet, rice and rice
products, buckwheat, rice pasta, rice cakes, rice crackers, potato or sweet potato. Have just one serving
of per day - at lunch or dinner the size of your fist.
Vegetables: unlimited amounts of all vegetables except corn. Potatoes including sweet potatoes and
white potatoes are allowed during the second week only. All other starchy vegetables including squash,
turnip, pumpkin, beets, carrots, peas are freely allowed in both weeks.
Fruits: unlimited amounts of all fruits except oranges, tangerines, grapefruit, canned fruits, raisins, dates
and other non-organic dried fruits.
Beans: all beans are allowed.
Two handfuls of Nuts and seeds: all nuts except for peanuts; all seeds are fine. Or 1 tbsp of nut butter –
almond, cashew, etc. just not peanut butter
Fish and meat: all poultry (chicken, turkey, duck, etc.), fish and seafood are fine.
One serving of Dairy – 1 to 2 tbsp: feta (made from sheep’s or goat’s milk); goat cheese; small amounts
of butter.
Oils: canola oil, flax oil, hemp oil, small amounts of butter, coconut oil and extra virgin olive oil are the
only oils you should consume.
Eggs: both yolks and whites are okay.
Milks: oat, almond, and soy milks are fine but avoid those with sugar added.
Sweeteners: Xylitol (or other sugar alcohols) and stevia are allowed.
Soy products: all soy products are allowed unless you have noticed digestive upset (gas bloating,
indigestion or symptoms) when you have eaten these products in the past. Selections include tofu,
tempeh, soy nuts, soy milk and whole soy beans. Try to keep soy consumption to a maximum of one
serving a day.
Meal Ideas – or see the recipe list:
Breakfast
Protein shake (fruit, rice milk,
Greens +, powder)
Organic eggs (with fresh herbs,
garlic, cayenne)
Lunch
Brown rice with
vegetables
Stuffed Peppers (rice,
herbs, olive oil, zucchini,
chickpeas, tomato)
Homemade Soups (blend
veggies, ginger, carrots,
onion, cooked rice
Bean and vegetable stew
Dinner
Grilled chicken/fish with
steamed veggies.
Vegetable curry with brown rice
(rice in the second week)
Lentil Soup with steamed
spinach and broccoli
Black bean soup
Grilled kebabs
Salad with salmon/tuna
Vegetarian chili
Detox: Summary of Your Foods to Enjoy and Avoid
Week 1 (No Grains or Potatoes) & Week 2 (One serving of gluten-free grains or potatoes daily)
Foods To Enjoy
Foods to Avoid
Week 1 - Grains and Starchy Vegetables
All grains and potatoes: wheat, spelt, rye, kamut,
No grains or potatoes are allowed in Week 1 of the
barley. This means you will cut out, bread, bagels,
detox. All other starchy vegetables are allowed.
muffins, pastries, cakes, pasta, durum semolina,
couscous, cookies, flour and cereals, millet, oats, rice
and rice products, buckwheat, rice pasta, rice cakes,
Week 2 – You may enjoy one ½-cup serving (or a
rice crackers, amaranth, slow-cooked oatmeal, sweet
serving about the size of your fist) a day of glutenpotato and white potato.
free grains or potatoes, including: millet, quinoa,
buckwheat, rice and rice products, sweet potato and
white potato.
Unlimited vegetables: all vegetables except for corn
Corn: popcorn, corn chips, fresh corn, canned corn
and potatoes.
Fruits: all fruits except for oranges, tangerines,
Citrus and processed fruits: oranges, grapefruit,
grapefruit, dried fruits, raisins, dates, figs.
tangerines, canned fruits, dried fruits including
raisins, figs, dates and all other dried fruits.
All beans (maximum one serving a day): lentils, black Beans: all beans are allowed, but if you want to be
beans, kidney beans, mung beans, chickpeas.
more conscious of your carbohydrate intake, reduce
or avoid consumption of chickpeas and white beans.
Two servings (one handful) nuts and seeds: all nuts
Peanuts: peanuts, peanut butter, pistachios any
and seeds except peanuts and pistachios. Choices
products containing peanuts or pistachios.
include cashews, walnuts, brazil nuts, sesame seeds,
pumpkin seeds, sunflower seeds, pecans, etc. Or 1
tbsp of nut butter.
Fish and meat: all poultry (chicken, turkey, duck,
Red meats: beef, pork, luncheon meats/ cold cuts,
etc.), fish and seafood.
sausage, bacon, lamb.
One serving (1 to 2 tbsp) dairy: feta (made from
Dairy: cow’s milk cheeses, milk, yogurt, sour cream,
sheep or goat milk), goat cheese, small amounts of
soups and sauces containing dairy.
butter; replace dairy milks with almond or soy.
Soy products (one serving a day): all soy products
Alcohol and caffeine: coffee, non-herbal tea, sodas,
are fine unless you have noticed digestive upset (gas all alcoholic beverages.
bloating, indigestion or other symptoms) when you
have eaten these products in the past. Choices
include tofu, tempeh, soy nuts, soy milk and whole
soy beans.
Sweeteners: both honey and maple syrup (in your
Sugar: table sugar, any product with sugar added, rice
salad dressing only); Stevia and xylitol are allowed.
syrup, high fructose corn syrup, packaged foods,
candies, soda, juice, etc.
Spices and condiments: all spices unless otherwise
Spices and condiments: chocolate, ketchup, mustard,
indicated; choices include cinnamon, cumin, dill,
relish,chutney, soy sauce, barbecue sauce, other
garlic,ginger, carob, oregano, parsley, rosemary,
store-bought condiments.
tarragon, thyme, turmeric, etc.
Oils and fats: canola oil, butter, flax seed oil hemp oil Oils: hydrogenated oils, trans fatty acids, palm oil, soy
coconut oil and extra virgin olive oil are the only
oil, corn oil, cottonseed oil, vegetable oil, shortening,
added fats you should consume.
margarine; limit your intake of safflower and
sunflower oil.
Eggs: yolks and whites are fine
DETOX Q AND A: A FEW COMMON QUESTIONS ANSWERED
What can I expect to feel while I am cleansing?
Headaches, fatigue, irritability and general malaise are common for as many as four or five days into the
diet, as your body is doing a lot of house cleaning. Allow yourself time to rest if you feel sluggish. Drink
lots of water and take extra vitamin C to reduce detox symptoms. By the third or fourth day, you should
feel your energy increasing and mental focus improving. If you typically drink a lot of coffee, decrease
the amounts you consume slowly throughout the first few days to minimize the effects of caffeine
withdrawal. Also, drink at least two liters of water per day. Reverse osmosis water is best; spring water
should be your second choice. Distilled water should be avoided because it may leach minerals out of
our body.
If you need encouragement and motivation to keep you on track, remember this: the more severe your
detox reactions, the more you really needed it!
Can I exercise during the detox?
If you usually exercise, continue with your current routine but be aware that headaches, fatigue or
feelings of malaise are common during the first few days of a detox. If you experience these symptoms,
allow your body to rest and select less intense forms of exercise such as yoga, walking or pilates. And be
sure to keep drinking plenty of water.
If you are not exercising at this point, now is not the time to dive into an intensive workout regimen.
You’ll have enough to think about already, so don’t try to do too much at once and at this stage it isn’t
actually to your metabolic advantage. We’ll get you exercising once you reach Step 2. For now, I would
like you to go for a walk after dinner, if only for just 15 or 20 minutes.
From this point onward, walking should be part of your life. Even a short stroll can be a simple and highly
beneficial way to avoid cheating, falling off track with your diet and lessening the harmful effects of
stress and fatty foods on your body. Studies prove that walking after an unhealthy meal can curb the
effects of stress by reducing the amounts of fatty acids, sugars and stress hormones that are released
into the bloodstream and subsequently stored as fat. Plus, this gentle form of exercise strengthens
nearly every aspect of your body. Numerous studies have shown that heading out for even just a
leisurely walk can prevent heart disease and offers excellent stress reducing effects. Exercise also
promotes wakefulness and relaxation and improves the quality of your sleep.
Can I eat out when doing the detox?
Yes, you can still eat out. Japanese food, seafood, dairy-free risotto, Chinese food, salads, grilled chicken,
fish or turkey, vegetables and potatoes are all fine, but keep an eye out for hidden sugars and unhealthy
oils in sauces, soups and dressings. Don’t be afraid to ask your server for specific details about what
you’re ordering. You should absolutely avoid fast food restaurants unless you are picking up a salad.
What should I do if I experience constipation (less than one bowel movement per day) during the
detox?
Keeping your bowels moving regularly is critical at all times, but especially during your detox, to avoid
accumulation and re-absorption of toxins from the bowels. On occasion, dietary changes or reduced
intake of fibrous grains can cause constipation. Try one or more of these solutions to help things “move
along” if you find you need some help:

Increase your intake of flaxseed. Add one or two tablespoons daily to your smoothies, salads or
water. Whether you purchase them ground or grind your own, flaxseeds should be kept in the
freezer for maximum freshness. If you don’t take flaxseeds, you can supplement with a nonirritating, psyllium-free fiber powder or capsule such as Ultra Fiber (Metagenics) or Gentle Fibers
(Jarrow).

Increase vitamin C. Take 3—8 g of vitamin C (spread out throughout the day, not all at once).
Vitamin C is a natural laxative in higher doses.

Take magnesium citrate. This supplement can encourage bowel movements because it’s a
natural muscle relaxant. Take 200—800 mg per day. Start with a low dose and increase it
gradually (As with the vitamin C, don’t take your magnesium all at once).

Take essential fatty acids to help moisten the bowels. If you choose a liquid form, one
tablespoon per day is sufficient. Good brands include Udo’s oil, Essential Balance oil, Nordic
Naturals fish oils, Carlson fish oils or Nutra Sea fish oils from Signature Supplements. All of these
come in liquid form and many are available in capsules. Liquid forms should be kept in the
freezer. If you choose capsules, take 2–4 capsules a day with food. If you find that fish oil
“repeats”, put the bottle in the freezer and take it with food.
SAMPLE DAILY DETOX PLAN MENU
Select any one option from each category or follow the menu plan and recipes outlined in The Hormone
Diet or The Supercharged Hormone Diet by Dr. Natasha Turner ND.
Breakfast
 Omelette with 1 -2 Omega-3 eggs + 4 egg whites + diced veggies + fresh herbs or spices + one
organic apple or ½ cup of berries on the side
 Protein smoothie blended with 1 scoop whey protein isolate, rice protein or mixed vegan
protein powder + unsweetened almond milk or water + ice cubes + ½ cup frozen berries + 1 tbsp
almond or hazelnut butter + non-psyllium fiber
Lunch
 4-5 oz (women) or 6oz (men) of a lean protein source, either baked or grilled. Select from
chicken, turkey, whitefish, duck, tuna or tofu + a mixed green salad + 1 tbsp extra virgin olive oil.
 Homemade soup (cook or puree veggies, ginger, carrots, onion, ½ cup cooked beans, 1 tbsp
olive oil, water and desired spices). Add 4-5 oz (women) or 6oz (men) of a lean protein source or
enjoy the protein, grilled or baked, on the side.
Dinner
 4-5 oz (women) or 6oz (men) of a fatty protein source, either baked or grilled. Select from trout,
salmon, or desired lean protein source listed above. Enjoy with ½ cup brown rice or potatoes or
quinoa (week 2 only) or grilled veggies. Top with 1 tbsp slivered almonds, crushed walnuts, or
extra virgin olive oil.
 Vegetable curry with brown rice (week 2 only) and tofu or sliced chicken breast
 Large mixed green salad with desired lean protein source. Top with 1 tbsp slivered almonds,
pine nuts or olive oil.
 Lentil soup with 4-5 oz (women) or 6oz (men) of a lean protein source such as chicken, turkey or
firm tofu.
 Homemade lean ground turkey or chicken burgers (mixed with fresh spices, chopped onions,
garlic and chia seeds) + steamed spinach and assorted vegetables. Add one small sweet potato
(week 2 only).
Snacks (enjoy one twice a day, between meals)
 1 organic apple with 1 tablespoon (25 mL) almond butter.
 1 serving of plain Goat Yogurt with one piece of low glycemic fruit.
 The Simply Bar or the Simply Snack or ½ Protein Fusion or UltraMeal bar.
 12 tamari-roasted almonds with ½ cup (250 g) blackberries.
 2 boiled eggs with a handful of veggie sticks such as celery, cucumber and green pepper.
 ½ cup (125 mL) hummus with veggie slices (e.g., cucumber, peppers and celery).
 2 to 3 slices of nitrate- and sulphite-free turkey or chicken slices with 1 tablespoon of almonds.
 2 to 3 tablespoons (30–45 mL) pumpkin seeds
 7 walnuts with a piece of permitted fruit or ½ cup (250 g) berries.
 2 large tomato slices, topped with 1 ½ ounces (45 g) NuTofu non-fat cheddar cheese alternative
and ¼ avocado.
 8 almonds and 1 ½ ounces (45 g) Nu Tofu non-fat cheddar cheese alternative.
 Blend ½ cup (250 g) Liberté Goat Yogurt, ½ scoop whey protein isolate, 3 walnuts or 5 almonds,
and ¼ cup (125 g) raspberries or blackberries until smooth and creamy.
 Select any smoothie recipe, split into two portions and place in the freezer for at least 1 to 2
hours. When you are ready to eat, simply remove one from the freezer, let thaw slightly, grab a
spoon and enjoy! You can save the other half for another time.