Transcription
Complete Detox Elimination DietWelcome to the comprehensive detox food plan that we use with our Simply Detox 21day Program!Our patients’ at Blum Center for Health love this program because it has helped themgain more energy, experience less inflammation and brain fog, sleep better and loseweight. We believe it will do the same for you. This program is beneficial whether you dothe diet alone or with the supplements in the Step 4 Starter Kit. For the most effectivedetox program, we recommend you include the supplements and follow the detailedinstructions in our Simply Detox Program Guide so you know how to take them.Here is the summary for the three-week complete detox elimination diet, in a printableformat for you to use whether you are trying this on your own, or while doing the Chapter12 Supporting Your Liver workbook in The Immune System Recovery Plan.When the 3 weeks are over, follow the instructions on the handout “Instructions forReintroducing Food”, to help you identify hidden food sensitivities.Food CategoryFood to IncludeFood to RemoveVegetablesAll vegetables, steamed orsautéed in olive oil or coconutoil.Whole corn, corn syrup, cornstarch as an ingredient on foodlabels.Bread, Starch, Bread, CerealWhole grain gluten free bread,pasta, crackers, and wraps.Brown or wild rice, quinoa,whole buckwheat, whole milletor brown riceWhite flour. Gluten containinggrains:wheat, spelt, barley,kamut, and rye.White potato,white rice which are highglycemic.LegumesLentils, chick peas, all beansAll soy products, includingtempeh, tofu, edamame, soysauce, and tamari. Soy as aningredient on food labels.DairyDairy substitutes: almond,rice, coconut, and hemp milk.Coconut milk, yogurt and kefirAll cow, sheep and goat milk,yogurt, kefir, cheese andbutter. Casein and whey as aningredient on food labels.The Immune System Recovery Plan 2013 Blum Center For HealthPage: 1
Food CategoryFood to IncludeFood to RemoveProteinTurkey, chicken, lamb, wildgame. Choose free range,organic if possible. Fish fromlow mercury list at www.edf.orgEggs, shellfish, deli meat,sausage, pork, beef.(Applegate farms organicturkey or chicken, or freshsliced turkey or chicken is ok.)Nuts and seedsAlmonds, walnuts, brazil nuts,all nuts and seeds exceptpeanutsPeanutsFruitBest choices are low sugarfruit like berries, apples, pears,peaches, plumsNo oranges. Steer away fromhigh sugar fruit like pineappleand melons.Animal fatsFish, fish oil supplements,grass fed beef, ghee (clarifiedbutter)Cheese, milk fat, beef raisedon corn, shorteningVegetable fatsAll cold pressed oils: Oliveoil, canola, flax, safflower,sesame, almond, sunflower,walnut, pumpkin. Avocado,coconut oil, coconut milk, andpalm oil. Nuts, seeds, leafygreens.Margarine, salad dressings,mayonnaise or other productsmade with trans fats,hydrogenated or partiallyhydrogenated oilsRaw unprocessed agave,stevia, brown rice syrup,black strap molasses, fruitsweetenerAll artificial sweeteners,including aspartame, Splendaand saccharin. High fructosecorn syrup, white/brown sugar,honey, evaporated cane juice,maple syrupFiltered water, decaffeinatedherbal teas, seltzer, mineralwater. Limit caffeinated coffeeor tea to one cup each day.Soda, fruit juices or otherdrinks sweetened with highfructose corn syrup, limitcaffeine and alcoholSweetenersDrinksThe Immune System Recovery Plan 2013 Blum Center For HealthPage: 2
Food CategoryFood to IncludeFood to RemoveCondimentsOrganic ketchup, mustard,vinegar, all spices, includingsalt, pepper, basil, carob,cinnamon, cumin, dill, garlic,ginger, mustard, oregano,parsley, rosemary, tarragon,thyme, turmericAnything with high fructosecorn syrup, or corn syrup,or added cane sugar, likeketchup, barbeque sauce, hotsauce, teriyaki sauce.Coconut milk yogurt or icecream, fruit, dried apricots,unsweetened dark chocolate,low sugar dessert recipes inthis book: blueberry parfait,chocolate avocado pudding,chocolate chip oatmealcookiesFrozen yogurt or ice cream,sorbet, cookies, cakes, candyGluten free whole graincrackers with hummus, almondbutter, or guacamole. Yogurt(coconut, soy) Nuts (exceptpeanuts), and whole fruitlike apples, pears, peaches,plums, and all berriesPretzels, potato chips, cornchips, tortilla chips, popcorn,white flour crackers, whiteflour, and white sugar cookies,cakes, muffinsDessertsSnacksThe Immune System Recovery Plan 2013 Blum Center For HealthPage: 3
Instructions for Reintroducing FoodAfter 3 weeks on an elimination diet, it is time to reintroduce all of the food you haveremoved during the program. The purpose of doing this very slowly is to find out if youhave any food sensitivities. Sometimes it’s hard to know if you feel better off of a certainfood, however, keep in mind that the most important part of the experiment comes whenyou reintroduce it again. It is an opportunity to really feel the effects of the food in yourbody and have what we call an “Ah Ha!” moment if you have a reaction. If you follow theinstructions below, and have a physical or emotional response to a particular food, youknow that you have a food sensitivity to this food. Here are your instructions:»»Introduce one food at a time. Eat that food several times over 2 days. Observe onday 3. If no reaction, add the next food on day 4.»»If you do have a reaction, such as headache, rash, brain fog, fatigue, digestivereaction or other symptom you are familiar with, write it down in the food reintroductionchart below or a food journal so you don’t forget later. (A place you keep notes onyour PDA will work fine.)»»If you discover a particular food isn’t good for you, remove it again. The food reactionshould go away within a day or 2.Then it is time to try the next food.When you have finished reintroducing all the foods you had removed, you have finishedthe program. Congratulations! As you return to your every day life, you need to rememberto avoid those foods that triggered a reaction when you ate them again. Some of youmight be okay using the 90% rule (90% of the time don’t eat the food, allowing it on rareoccasions), while others will need to be more vigilant and remove these foods 100%. Itdepends on how severe your reaction was and how sick you are.The Immune System Recovery Plan 2013 Blum Center For HealthPage: 1
Food Reintroduction Response ChartDescribe your reaction to each food in the chart below.DateExampleTime7amFoodbreadDigestion/Bowel functionconstipation,gasJoint/ muscle achesnoneHeadache / PressureBrain FogNasal or ChestCongestionEnergy LevelWeightothernoneAnxious 2lbsItchy EyesYou can insert different headings on this chart to correspond with whatever signs orsymptoms that you may display. Important indicators that must be charted include:digestion, bowel function, and energy level. Monitor your weight as it can often increasedue to ingesting allergenic food. If you require more space use the back of this sheetand clearly mark the day, the food and your symptoms. If you are unsure if you had areaction, go back and retest the same food in the same manner.The Immune System Recovery Plan 2013 Blum Center For HealthPage: 2
Assessment for Symptoms of ToxicityLet’s take a look at symptoms you are having.Rate each of the following symptoms based upon the past 30 days. Use the followingscoring to do so:0 – You never or almost never have the symptom1 – You occasionally have it, but the effect is not severe2 - You occasionally have it and the effect is severe3 – You frequently have it and the effect is not severe4 – You frequently have it and the effect is severeNeverScore 0OccasionalNot severeScore 1OccasionalSevereScore 2FrequentlyNot severeScore 3FrequentlySevereScore 4HeadachesDizzinessInsomniaBags or dark circles under eyesItchy earsRinging in ears or tinnitisSinus problemsSneezing attacksCanker soresThe Immune System Recovery Plan 2013 Blum Center For HealthPage: 1
NeverScore 0OccasionalNot severeScore 1OccasionalSevereScore 2FrequentlyNot severeScore 3FrequentlySevereScore 4Chronic coughingSwollen or discolored tongueChronic acneExcessive sweatingHot flashesHives or rashesHair lossIrregular or skipped heart beatsAsthma or bronchitisChronic constipationChronic nauseaBloated feeling after eatingPain or aches in your jointsArthritisPain or aches in your musclesFeeling weak, tired, fatigued orsluggishWater retentionWeight gainCraving certain foodsThe Immune System Recovery Plan 2013 Blum Center For HealthPage: 2
NeverScore 0OccasionalNot severeScore 1OccasionalSevereScore 2FrequentlyNot severeScore 3FrequentlySevereScore 4Restlessness or irritabilityPoor memoryPoor concentrationMood swingsAnxietyDepressionGet sick oftenTotalsScoring:Low: 35Moderate: 35-69High:70-99Severe symptoms of toxicity: 99The Immune System Recovery Plan 2013 Blum Center For HealthPage: 3
B lum K itchen A sian S lawmdSupporting your detox system beginswith food. This recipe is filled with allthe nutrients your liver needs to do thisjob well. In addition to antioxidants andB vitamins, the red cabbage providesIndole-3-carbinol, a compound thatboosts estrogen detox pathways and supports healthy hormone balance.Servings: 4Serving Size: 1 cupIngredients:»» 4 cups red cabbage»» 2 tsp. lime juice»» 1 carrot cut into thin matchsticks»» 2 tsp. brown rice vinegar»» 1 red bell pepper, thinly sliced»» 1.5 tspsea salt»» 1/2 cup red onion, thinly sliced»» 2 tsp. grated ginger»» 2 T. toasted white sesame seeds»» ¼ cup cilantro, finely chopped»» 2 T. sesame oil»» 2 T. toasted sesame seeds to garnish(optional)»» 2 T. toasted sesame oilDirections:In a large bowl, combine the cabbage, carrot, pepper and red onion.In a small bowl whisk together the oils, lime juice, vinegar, salt, ginger and cilantro. Pour over the cabbage mixture and toss, taste andadd another pinch of salt if desired.Refrigerate 10-20 minutes and let the salad marinate. Garnish withsesame seeds and serve. 2013 Blum Center For Health
Whole grain gluten free bread, pasta, crackers, and wraps. Brown or wild rice, quinoa, whole buckwheat, whole millet or brown rice White flour. Gluten containing grains:wheat, spelt, barley, kamut, and rye.White potato, white rice which are high glycemic. Legumes Lentils, chick peas, all bea
