The goal of this detox diet and our program(s) at Green Health Acupuncture is to support any efforts you make to detox your body.
This is a foundation and should not be something you do only periodically. If you want lasting results, this should be the way that you live.
The purpose of a detox diet is to help you achieve healthy, long-term weight loss; reduce virtually all heart disease risk factors, including cholesterol, triglycerides, inflammatory markers like C-reactive protein, and insulin levels; double the effectiveness of statin therapy; lower blood pressure; control diabetes; reduce or eliminate medications; eliminate the need for angioplasty and heart bypass surgery; relieve angina (chest) pain; and reduce key risk factors for breast, colon, and prostate cancer.
This is not a gimmick diet. This program has been designed based on careful research of numerous scientific studies which have demonstrated its efficacy. If you comply with our recommendations, not only will you receive the health benefits mentioned above, you will also feel younger, have more energy, increase your chances of living longer and have a better quality of life. We guarantee it.
Note: The detox diet is divided into 3 Groups;
Group1 is what you should eat all the time.
Group 2 is what you can eat only if you can’t find foods from Group 1.
Group 3 are the foods that you just should not eat at all.
We understand that strict adherence to anything can be difficult, especially in today’s consumption driven world. We don’t expect you to be perfect. However, we do expect you to get back on track as soon as you slip up. Its not that hard to do and any commitment will reward you with energy, vitality and a renewed appreciation for life.
Group I: Where You Should Live
Choose at least five servings
of unrefined complex carbohydrates:
Choose at least five servings of unrefined complex carbohydrates:
Five or more servings daily of whole grains (wheat, rice, corn, millet, sorghum, rye, oats, barley, teff, buckwheat, amaranth, quinoa, kamut, spelt, etc.), starchy vegetables (like potatoes, yams and winter squashes), chestnuts, beans and peas. A serving is 80 calories or approximately 1/2 cup. Limit refined grains (such as white bread, white rice, white pasta) to no more than one or two servings per day, with none being optimal.
Choose at least four vegetables:
Four or more servings of raw or cooked vegetables daily. A serving is about 25 calories or about 1 cup of raw or 1/2 cup of cooked vegetables. Include dark green, yellow, or orange vegetables daily. You may choose “no salt added” vegetable juice in place of one of your vegetable servings per day.
Choose at least three fruits:
Two or more servings of whole fruit daily. For most fruits, a serving fits in your hand and is about 60 calories.
Choose no more than one serving of animal protein per day:
Fish or shellfish are preferable over lean poultry, and choose lean poultry over lean red meat. A serving is about 3-1/2 oz cooked or the size of the palm of your hand and the thickness of a deck of cards.
Optimally, limit poultry to no more than one serving per week and red meat to no more than one serving per month.
This is the hardest part for most people. We don’t need meat with every meal. We evolved as nomadic hunters and meat was hard to come by in most of our ancestor’s cultures. Most of us eat too much of it today. And a lot of what we eat is polluted with hormones, antibiotics, environmental chemicals and more.
If you prefer red meat weekly, substitute delicious free-range, grass-fed beef or bison in place of poultry.
Vegetarian options: Instead of animal protein, choose from: beans, peas, or lentils (2/3 cup); or tofu and other soy products (4 to 6 oz). Use caution with refined soy products and non-fermented soy. A large percentage of the soy on the market has been genetically modified and can cause serious health problems.
Water (plain, filtered, low-sodium, mineral), hot grain beverages (coffee substitutes), low-sodium vegetable juices, and non-medicinal herbal teas (such as peppermint, rosehips or chamomile), and cocoa. Limit caffeinated beverages to one a day, making any additional choices decaffeinated, and choose tea (black or green) over coffee.
Use in moderation or not at all. For women, up to 4 drinks per week, with no more than 1/2 to 1 drink per day. For men, up to 7 drinks per week, with no more than 1 to 2 drinks per day. A drink is approximately 5 oz of wine, 12 oz of beer, or 1 to 1-1/2 oz of 80 proof liquor. Choose red wine over white wine, wine over beer and either over liquor.
Culinary herbs are rich sources of many beneficial phytochemicals. Include at least 1 to 2 tsp. of dried herbs or 1 to 2 Tbsp. of fresh herbs each day.
Up to 5 per week. If you don’t have high cholesterol eat the whole egg.
Avocados, raw or dry roasted unsalted nuts and seeds:
For example: walnuts, flaxseeds, almonds, pumpkin seeds, pecans, pistachios, sunflower seeds, filberts (hazelnuts), peanuts, cashews and macadamia nuts. Limit to 2 oz (1/4 cup) daily if you want to lose weight.
If you want to lose weight:
Go wild on vegetables. Limit calorie dense foods such as breads, crackers, cold cereals, fruit juices, dried fruits and nuts and seeds. Avoid refined sweeteners.
If your weight is fine:
Celebrate! Eat as many whole grains, vegetables and fruits as you want.
Group II: Tread Lightly
Foods in this group may be incorporated for variety but should only be eaten on occasion when food choices are limited. Less is more and these are not recommended as a regular part of your diet.
Oils high in monounsaturated fat:
For example: canola, avocado and peanut oils.
Oils high in polyunsaturates:
For example: walnut, soybean, flaxseed. Limit the consumption of ALL oils to no more than 1 teaspoon per 1000 calories consumed as all refined oils have the highest calorie density and are nearly 100% fat, thwarting your efforts to lose weight.But do eat these, because there are many benefits to your brain, joints and body!
For healthy individuals who choose to use sweeteners, a suggested rule of thumb is a maximum of 2 Tbsp. of fruit juice concentrate or 1 Tbsp. of other refined sweeteners (such as barley malt, corn syrup, rice syrup) per 1000 calories consumed. None is optimal. Avoid fructose and high fructose corn syrup. It is almost immediately converted into fat in the liver.
These are problematic for many reasons. Aspartame is 11% methanol. Methanol is metabolized by the body and converted to formaldehyde and formic acid, both known carcinogens.Also, there is little actual evidence that they work to help people lose weight. How many times have you seen an overweight person eat or drink something with artificial sweeteners? Just think about it. We recommend Stevia as an alternative.
Salt and high-sodium foods, condiments:
Avoid added salt, and highly salted, pickled and smoked foods. Limit foods that have more than 1 mg of sodium per calorie so as not to exceed 1500 mg of sodium per day.
Group III: Look the Other Way
Foods in this group should be avoided because they are high in saturated fat, cholesterol and salt. These foods will significantly undermine the goals of detoxification and weight loss.
Animal fats, tropical oils and processed refined oils:
For example: butter, palm kernel oil, lard, chicken fat, palm oil, cocoa butter, chocolate, margarine, hydrogenated and partially hydrogenated vegetable oils and shortenings.
We’re talking fatty meats, organ meats (unless they are organic) and processed meats (hot dogs, bacon and bologna).
Whole and low fat dairy:
(1% fat by weight or greater) e.g. cheese, cream, cream cheese, half-and-half, ice cream, milk, sour cream and yogurt.We are not fond of dairy products at Green Health Acupuncture. The dairy industry has brain washed many into to thinking that they need milk products daily. It’s just not true. There are plenty of sources of calcium in our diet and many dairy products are full of pus, bacteria, viruses, anti-biotics, hormones and environmental chemicals.Try dairy free substitutes like rice milk, hemp milk, oat milk, and almond milk. All of them are delicious and once you get used to them work just as well.
Deep fried foods, non-dairy whipped toppings, rich desserts and pastries, and salty snack foods.Foods with more than 5 ingredients that you can’t pronounce.Soda and juices with added sugar, soda has no nutritional value and both are made with lots of high fructose corn syrup, it’s a very efficient fat builder.
Keys To Success:
What we are suggesting is moving to a predominantly whole food, vegetable based diet and giving up meat at every meal, junk food, soda, candy and refined, processed foods. If this is far from what you are used to, then there are 5 main challenges that you are likely to face.
1. In the first week you may have some stomach upset as your digestion system adjusts. This is natural and it is nothing to worry about. If it starts to bother you we recommend that you have warm ginger tea to accompany your meals. You can buy this in most health food stores or you can make it yourself by grating a small amount of fresh ginger into boiled water (1 tsp. to 2 cups) and simmer it for 5 to 10 minutes and sweeten with honey.
2. Youíll need to put some time into doing this. Don’t begrudge the time- heart disease and cancer take time too. Specifically you’ll need to learn some new recipes, be willing to try new dishes, discover new restaurants. You’ll need to pay attention to your tastes and come up with meals that you really enjoy. This is key.
3. You’ll need to adjust psychologically. No matter how full the plate is, many of us were trained that without meat, it’s not a real meal-especially at dinner. You’ll need to overcome this prejudice. Get used to having meals without meat.
4. You may not be able to go to the same restaurants you used to go to. And if you can, you may not be able to order the same things. This takes some adjustment.
5. Your friends, family and colleagues may not be supportive. For whatever reason, people sometimes find change threatening. Especially, if their own dietary habits are poor. Perhaps, deep down they know their diet isn’t healthy and find it threatening that someone else is able to give up unhealthy eating habits when they cannot.
Here’s some advice for the first month:
1. In the long term plant based eating is cheaper than a meat and junk food based diet, but as you learn you may spend a little extra money trying things. Do it, it’s worth it.
2. Eat well. If you eat out, try lots of restaurants to find some great vegetarian dishes. Often, ethnic restaurants not only offer the most options for plant-based meals, but the unique tastes are exquisite. Learn whatís out there.
3. Eat enough. One of health goals may be to lose weight. Thatís fine, and on this diet you almost certainly will. Whatever you do-donít go hungry.
4. Eat a variety. Mixing it up is important both for getting all the necessary nutrients and for maintaining your interest in the diet.
The bottom line is you can eat this diet with great pleasure and satisfaction. But making the transition is a challenge. There are psychological barriers and practical ones. It takes time and effort. You may not get support from friends and family. But the rewards are nothing short of miraculous. And you’ll be amazed at how easy it becomes once you form new habits.
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