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Dietary Guidelines for Detox Program This diet is to be followed for the entire duration of the Detox Program. Breakfast Smoothie Veggie Omelet Eggs and Steamed Veggies Fresh Berries with Nuts and Cream Vegetable Juice Keep breakfast light, do not overeat Lunch & Dinner Salads full of a variety of veggies – deep green lettuce like Romaine or Mixed Salad Greens, Peppers, Carrots, Purple Cabbage, shredded Beets and varieties of Squash. Things to add that give a salad some substance: nuts and seeds, ½ cup brown rice, 1 cup cooked red potatoes, ½ c cooked beans if in need of more carbs. Salad dressing should be homemade; most commercial brands contain canola oil. Steamed Veggies – Broccoli, Cauliflower, Carrots, Brussel Sprouts, Zucchini, Summer Squash, Bok Choy. Add olive oil, garlic and salt for flavor. Stir Fry – All the above-listed veggies can be stir fried. Heat 2 Tbsp olive oil in a large pan, add veggies and ½ cup veggie broth, season to taste. For flavor add fresh garlic and/or onion. Choose organic vegetables whenever possible. Soups – include soups with lots of veggies; soups should be made fresh. Protein Source – Fish (wild over farm raised), Chicken, Turkey, Eggs, Organic Meat. Choose antibiotic & hormone-free meats whenever possible. Eat a source of protein at each meal about the size of the palm or your hand. Cultured Vegetables (see recipe) are a great source of enzymes and healthy bacteria for the intestinal tract. They are easy to make and taste great as a condiment or as a side dish to your meals. Snacks Apples with Raw Nuts or Nut Butters Fresh/Frozen Berries Celery with Almond Butter Raw Veggies with Hummus Smoothie Vegetable Juice (no carrots or beets) Foods to Avoid Most grains (wheat, barley, millet, rye, oats, corn, etc.) small amount of brown rice per day is ok. All pasta, bread, crackers, cookies, muffins, cereal, etc. White Potatoes (yams, sweet potatoes and red potatoes in a small amount is OK). Most fruits other than berries and apples; no fruit juice unless dilute with mostly water. No regular use of high carb beans/legumes (occasional use acceptable). All glucose, dextrose, sucrose, corn syrup, sugar, maltodextrin All sorbitol, mannitol, maltitol, Sucralose or Splenda All fast food, soft drinks, sweetened yogurt All diet drinks, aspartame, MSG All hydrogenated vegetable oils or margarine No canola oil, peanuts, peanut oil, mustard, commercial salad dressings Processed Foods (most pre-packaged foods) Canned Foods (canned beans and coconut milk are o.k. in limited quantities). Alcohol Iodized salt – use natural sea salt Foods to Include Protein at each meal – organic meat, poultry, eggs (free-range, organic) and wild caught fish. Raw, organic seeds and nuts Organic butter, cream, plain kefir, plain whole milk yogurt (if tolerated) Cold-pressed oils include: sunflower, safflower, grape seed oil, Vegenaise Mayo, hempseed oil. Oils for cooking at high temperatures: organic butter, organic extra virgin olive oil, coconut butter/oil. Organic 4:1 omega 6/omega 3 rich oils – 3-4 tablespoons per day Homemade salad dressing or Bragg Salad Dressings Soft organic cheeses for those who tolerate dairy – cottage, ricotta, goat or sheep’s milk feta, fresh mozzarella Organic Vegetables – of all kinds. Minimize spinach due to oxalate content. Fresh herbs/spices, sea salt in moderation Decaf organic coffee, hot or iced decaf tea, fresh lemon/lime juice with water and stevia, organic half and half or cream for coffee Fresh/frozen berries Stevia – for a pure source of stevia, go to www.stevitastevia.com Raw honey, pure maple syrup (1 tablespoon per day) Organic ground flax seeds – 4 tablespoons per day Example menu: Morning Smoothie or Protein and Veggies Lunch Large Salad with a source of protein as described in previous page Mid-Day Snack if hungry – Berries and nuts Dinner Evening Meal as described in previous page Drink between 2-3 Liters of Water throughout the day.