Detoxification: Days 5-7

March 5, 2012 By Leave a Comment
Veggies

The Detoxification Phase: Part 1

The true detoxification phase of the program has arrived.  Up to this point, you have removed a large number of food sources starting with refined, processed foods.  Depending on the type of detox you are doing, you have also eliminated many other foods.  In some cases, you should have eliminated all meat sources, all dairy sources, eggs, all grains (including corn), nuts, and seeds over the past few days.  In other situations, you will have removed all dairy products, eggs, gluten containing grains, corn, tomatoes, peanuts/peanut products, soy based foods, and most meats.*

As you can see, quite a variance exists between detoxification programs in the early phases. This continues to be the case as you head into the detoxification phase.  Some plans will restrict your diet to a very narrow intake of fruits and vegetables. This works great for some and I encourage my patients to be challenged in their dietary restrictions.

However, this is the phase where many will give up and fail to finish the protocol.  It is my belief that it is better to cheat a little bit on your food intake than to not finish.  Many other effective detoxification programs allow for eating a more wide variety of fruits and vegetable during the detoxification stage. Because of this, I suggest following the plan recommendations as closely as possible and don’t beat yourself up for eating a small amount of disallowed food.

*You need to refer to the instructions for your specific detoxification to know the dietary restrictions.  If they do not suggest eliminating many of the aforementioned foods, I suggest you find a different detox program.

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Detoxification: Days 3 & 4

February 6, 2012 By 2 Comments
grain

Detoxification: Days 3 & 4

The Elimination-Provocation Diet: Part 1

As you get started on your detoxification program, you will probably find that the dietary requirements are quite different than your normal diet.  You may wonder, “Why do I have to give up so many different foods?”  The reason for this is that many of the foods that we consume on a daily basis have ingredients that are toxic or are irritants to our bodies.

Many people don’t realize how much our diet can affect the function of our bodies.  Obviously, foods that are high in refined sugars, contain unhealthy fats, and that are full of artificial colors, flavors, and sweeteners are less than ideal to eat.  However, when I talk about diets affecting bodily function, this not only refers to eating food that is knowingly unhealthy (fast food, foods with chemical additives, etc).  I am also referring to foods that may be considered healthy but can cause allergic or sensitivity reactions.

An example of this is grain.  Grains, especially whole grains, are considered by many to be an important part of a healthy diet.  However, if you have a sensitivity or an allergy to gluten (a common allergen found in many grains),

Some of the most commonly offending foods

grains will cause inflammation and an immune response every time you eat them.  This may not sound like a big deal but it can set the stage for developing many chronic diseases in the future.

The gluten contained in grains is just one common example of how even “healthy” food may not be good for everyone.  Other common examples of these unhealthy “healthy” foods are eggs, dairy products, corn containing products, soy based products, and even some nuts/seeds.  While these are the most common offenders, I have sent patients for food allergy testing only to find that they have sensitivities to lettuces, garlic, potatoes, tomatoes, celery, peppers, yeast, and many other foods that may be perfectly healthy for another individual.  This is why the elimination portion of the Elimination-Provocation diet is so important.  It forces you to get rid of the junk food and remove the potentially allergenic foods from your diet for a period of time so your body gets a break to catch up and recover.

As you continue on in the program, the number of foods you eliminate increases.  The intense detoxification portion of the program (days 5-7 on the Metagenics detox) causes your menu plans become very limited for a few days.  Because of this, the next post will discuss what you need to do during these difficult days to stick to the dietary plan.  We will cover the Provocation portion of the Elimination-Provocation diet in a part 2 follow up toward the end of this series.

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Detoxification: Days 2 & 3

January 30, 2012 By Leave a Comment
3. Add in as scoop of Clearvite-SF or Vanilla/Original flavored UltraClear

Detoxification: Days 2 & 3

The Art of the Detoxification Smoothie: Part 2

These 5 ideas round out the top 10 tips for enhancing your smoothie making experience.  Refer to the previous post for the first 5 tips.

  1. Use complementary flavors when mixing smoothies. A liquid medium that complements your smoothie mix will make for a more pleasant experience. Examples:
  • Mix plain flavors (ex: vanilla) in with juice or fresh fruit
  • Mix stronger flavors (ex: chocolate) in with coconut, rice, or almond milk
  • Mix fruity flavors (ex: pineapple) in with a tropical juice or fruit
  1. Add some variety with strong fruit juices. Try mixing 2-4 tablespoons* of stronger fruit juice (pomegranate or acai juice are good choices) in with another fruit juice to change up the taste from time to time.
  2. Add some variety with different fruit mix ins. Also try adding some different fruits to offset the flavor of the powder. My favorite fruit mix ins are bananas, strawberries, and kiwi.
  3. Get it down quick. Plan on drinking your smoothie within 15-20 minutes of mixing it. The longer it sits, the more time the powder has to settle out of solution leaving you with one final, gritty gulp.
  4. Remember, there is an endpoint.  Whether you are doing a 5 day detox or a 4 week detox, there is an end point. By this point, you will have made some great changes to your lifestyle that will enhance your health for years to come.

*A little goes a long way when it comes to strong fruit

juice. Stronger fruit juices are often expensive so it is wise to mix them with a milder, less expensive juice and save money.

This list should be a great help for those of you who are going through the detoxification program now or in the future. If you have any other great ideas when it comes to mixing up smoothies on a detox, feel free to share them with us by commenting below. We greatly appreciate your input.

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Detoxification: Days 2 & 3

January 27, 2012 By Leave a Comment
Everything needed to prepare an OJ/pomegranate blueberry juice Clearvite-SF smoothie.

Detoxification: Days 2 & 3

The Art of the Detoxification Smoothie: Part 1

As your detox progresses, you will begin adding more and more smoothies into your daily regimen.  When it comes to making smoothies during a detox, it can be difficult finding mixtures that are actually tasty and have good texture.  Some people are able to mix the powder into water and guzzle the grit.  I, however, am not one of those people.  Because of this, my wife and I have had to experiment over the years and come up with some ideas to make these smoothies more palatable.  The other problem that people run into is being able to easily prepare a smoothie during a day when you are constantly on the go.  Based on my experience, I compiled a list of my top 10 suggestions for making your smoothies simple, portable, and healthy but still appetizing.  Be looking for Part 2 in the coming days.

  1. Have access to a quality blender.  It will reduce the grittiness and

    This BlenderBall in the BlenderBottle is a great way to mix up smoothies on the run or stir up a pre-made smoothie.

    enhance the texture of the smoothie.

  2. Be able to make your smoothies on the road.  We use a fairly small, single serving blender system because it is portable and easy to clean.  The small, single serving blenders are what I prefer to use but immersion blenders and shaker bottles are other great options.
  3. It is important that you get it down.  Some detox instructions will say that you should avoid mixing with fruit juice and non-dairy milk.  While it is true that you should not overload on these products, mixing your smoothie with one of these options will not cancel out the positive affects.
  4. Go organic when possible.  When using fruit juices, milk substitutes, or fresh/frozen fruit mix ins, using certified organic sources ensures that you are getting access to higher quality, lower toxic load products.
  5. Up the liquid volume to reduce grittiness.  Most smoothie directions say to add only 4-6 ounces of liquid.  However, if you have difficulty tolerating the texture of your smoothie, try adding a little more liquid or fruit to the mix.  I usually suggest 6-8 ounces of liquid or anther 3-4 bite sized pieces of fruit to dilute the powder slightly more.

    This thermal bag keeps your juice/milk substitute fresh until you are ready to mix up the smoothie. If you have access to a refrigerator, any bag will do.

    Putting a pre-measured scoop of detox smoothie powder eliminates carrying the whole container around all day.

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Detoxification: Day 1

January 24, 2012 By Leave a Comment
Day 1: Dr. Ryan's and Tara's lunches prepared the night before

Detoxification: Day 1

Getting Started on Your Detoxification Program

“There is no substitute for daily preparation”

Some of you may have heard this statement before in reference to school, work and home life.  But most people have never connected this saying to food and meal planning.  However, in order to see a detoxification program through to completion, you must be willing to prepare and plan ahead.  In fact, when it comes to detoxification, this saying should more appropriately read:

“There is no substitute for weekly preparation”

In order to complete a detoxification program, the preparation must begin before day 1.  It is vital to your success that you get your body ready for the dietary changes that you are going to make over the next 2-4 weeks (depending on the intensity of detox).  The most important thing that you need to do before starting is cut back on the foods that will be off limits once you begin the program.  In doing this, it will not be a shock to your body when you eliminate them completely.

Days 1-2 of most detoxes will have you saying goodbye to the following foods:  refined sugars (this eliminates many food choices right away), anything containing artificial colors, flavors, or sweeteners (again, this eliminates practically any processed foods), anything made from corn, all

Day 1: Our lunches prepared the night before

caffeinated products, and alcohol.  Some programs will even eliminate animal products (meat, dairy, eggs) and any gluten containing grains (wheat, barley, oats, rye, spelt, etc.) in the early days of the detox.

As you can see, you are not left with many conventional, convenient options.  That is why you MUST take the time to find unconventional, less convenient options. This is especially true if you are dependent on processed, prepackaged convenience foods.  Instead, you MUST discover the many things that can be done with fresh produce, whole foods, and natural spices.  If you do not do this, you will more than likely give up two or three days into the process and miss out on the great health benefits that could have been gained.

My future posts on this subject are  meant to help you through this process because I want to make completing this program as attainable as possible.  I will share some of my favorite cleanse approved recipes, a few of my daily meal plans, tips to get through the hard days, and some great ideas for whipping up smoothies.  I believe that anyone can do this.  It will require some sacrifice and preparation but I encourage you to consider taking this step toward improving your health both now and for the future.

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Detoxification Follow Up

January 19, 2012 By Leave a Comment

We just held a great workshop here this past week that covered the subject of detoxification. Unfortunately, I know that many were unable to attend the workshop for one reason or another.  In light of this,  we recorded the entire presentation and it is available on YouTube by following this link (http://www.youtube.com/watch?v=SbKKdc4dsAo)

For those of you who do not have time to watch the full version, I filmed a short video outlining the program and the products that we recommend.

The detoxification program we use is based on four lifestyle principles: targeted nutrition, a clean eating plan, simple exercises, and stress management.  This video briefly covers the targeted nutrition and clean eating aspects of the program.  If you want more information about the program, please watch the full video or ask one of our doctors on your next visit.

I will be adding information about the detoxification program over the next few weeks as I go through the detoxification process myself.  I’ll cover the clean eating plan basics, talk about possible health effects, and provide some good ideas for grocery lists and recipe ideas so be sure to check back in the coming weeks.

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Turkey Meat Loaf

December 8, 2011 By Leave a Comment

I’ve made this turkey meatloaf for years and often form the meat into individual loaves for the kids. They like it better that way. This meat loaf makes excellent sandwiches the next day.

1 onion chopped
1 T canola oil
2 eggs
½ C milk
2 tsp lemon juice
1 tsp salt
1 tsp dried basil
½ tsp dried oregano
½ tsp pepper
2 C rolled oats
1 pkg frozen chopped spinach thawed and squeezed
3 lbs. ground turkey
½ C salsa

In a bowl, combine the oil, eggs, milk, lemon juice, salt, basil, oregano and pepper. Add the oats, spinach and onion. Stir to combine. Pour mixture into the turkey and mix until blended. Do not over mix. Shape into one loaf pan or into individual loaves and place on a baking sheet. Bake at 350 for 30 min, pour salsa over the top and continue to bake for 30 more minutes. Individual loaves will need less cooking time (approx 45 min total). Internal meat temperature should be 165 degrees.

Yields: one loaf or 6 individual loaves

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Teriyaki Turkey Burgers

December 8, 2011 By Leave a Comment

High protein, low fat, and very high in flavor. These turkey burgers also have a nice crunch from the water chestnuts. Always a hit. Sorry, no exact measurements.

3 lbs. ground turkey
about ¼ C teriyaki sauce
1 can finely diced water chestnuts
chopped green onions

Mix all of the ingredients together and form into patties. Grill about 5 minutes each side or until cooked through (165 degrees internal temp). Serve with lettuce and tomato on toasted whole wheat hamburger buns.

 

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Strawberry Vinaigrette Dressing

December 8, 2011 By Leave a Comment

Perfect Strawberry Vinaigrette Dressing for Spinach Salad

1 C chopped strawberries
1 T olive oil
1 T balsamic vinegar
Stevia or sugar to taste

Combine all of the ingredients in a food processor. Serve over spinach salad with mandarin oranges, chopped pecans, and strawberry slices or fresh blueberries. Dressing will stay refrigerated about 1½ weeks.

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Sarah’s Quiche

December 8, 2011 By Leave a Comment

This is really a breakfast casserole that was created from a crust less quiche recipe. It is Sarah’s very favorite. It’s also a pretty dish.

24 oz Fat Free Cottage Cheese
16 oz. egg whites
6-8 whole eggs
2 handfuls of shredded cheddar
3 T grated parmesan
3 T Italian bread crumbs
Fresh ground pepper to taste
1 pkg. of lean diced ham
1 pkg. of frozen spinach thawed and squeezed or fresh chopped broccoli

Spray a large casserole dish (10×15) with non-stick spray. Coat the spray with bread crumbs to form the “crust”. Mix all ingredients and pour in dish. Bake at 350 for about 1 hour or until cooked in the center. Optional to sprinkle the top with additional shredded cheese.

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