Fresh Start Diet: Anti-inflammatory
Duration: ____________________
This temporary eating program is designed to help take stress off of your system so as to provide an environment for proper healing and repairing and reduction of inflammation. The foundation of this diet is the Bone-Vegetable Broth—see recipe on page 2. The purpose of this broth is to provide an easy venue for concentrated nutrition and easily assimilated minerals. Drink lots of it during the seven days. It is full of minerals leached from the vegetables and bones. Bone broth also contains glucosamine, chondroiton, and gelatin which helps to support the connective tissues.
Inflammatory foods:
These should strictly be avoided as they can trigger the inflammatory response:
· Nightshades: potatoes, eggplant, tomato, sweet and hot peppers.
- Glutens: wheat, rye, barley
- Sugar, dairy, junk foods, refined/processed foods, caffeine, and alcohol.
If you start this program—STICK TO IT! Don’t try it one day then quit. To get the full benefits, you must follow as directed.
BREAKFAST FOR EACH OF THE SEVEN DAYS
(Cucumber, Celery, Ginger, Cilantro, coconut water, pinapple, Greens First) 8 ounces
BOILED EGGS
2 hard-boiled eggs.
FRESH FRUIT
6oz. Papaya and/or Pineapple would be very good anti-inflammatory choices. (add to juice)
Between breakfast and lunch, drink at least 2 cups of the bone-vegetable broth.
LUNCH FOR EACH OF THE SEVEN DAYS
SALAD
Make a chopped salad of fresh raw vegetables and 1 type of nut (any kind except peanuts). Use four of the following vegetables:
Artichokes, Asparagus, Avocado, Beans, Bean Sprouts, Beets, Broccoli, Brussel Sprouts, Cabbage, Carrots, Cauliflower, Cucumbers, Celery, Endive, Fennel, Fresh Green Peas, Kale, Kohlrabi, Lettuce, Onions, Parsley, Radishes, Spinach, Sprouts (any kind), Turnips.
Salad Dressing: Use a dressing of ½ cup oil (avocado oil, flax oil, olive oil, or grapeseed oil), ¼ cup lemon juice, ¼ cup apple cider vinegar and salt to taste. Eat at least EIGHT LEVEL TABLESPOONS or more if you desire.
DESSERT
Fresh fruit (3-4oz) only one fruit per day for insulin resistance or diabetes
Between lunch and dinner, drink at least 2 cups of the bone-vegetable broth.
DINNER FOR EACH OF THE SEVEN DAYS
PROTEIN
Chicken or Fish (4 to 6 oz)
Cook very basic. Baked, boiled or pan fried. Salt, pepper and lemon juice. COCONUT OIL
1 tablespoon (tp cook protein)
COOKED VEGETABLES
Select 2 or 3 of the different kinds listed previously and sauté’ them with olive, avocado, grapeseed or coconut oil or steam and pour Flax Seed Oil over them. Eat a generous helping of each.
DESSERT
Fresh fruit (3-4oz) (One fruit per day for insulin resistance or diabetes).
OR
PROTEIN DRINK
1 scoop of Protein (chocolate or vanilla), OptiCleanse GHI mixed with water to your liking with Greens First and frozen berries
If you feel hungry after dinner, eat fresh vegetables and drink bone-vegetable broth.
RECIPE FOR BONE-VEGETABLE BROTH
Bones, preferably from organic, free range and/or grass fed animals.*
7 carrots, cut fine
1 small bunch of celery, cut fine
1/3 bunch of parsley, cut fine
Large handful of spinach, cut fine
1 large onion, chopped
2 T Apple cider vinegar (alkalizing)
salt/pepper, to taste
Cumin and/or Turmeric, to taste
Fill a big crock pot or stock pot ½ full of bones (chicken, turkey, beef and/or fish bones). If using beef bones, roast beforehand for 25 or 30 minutes at about 375 F and then use them to make a stock.
Add a couple tablespoons of apple cider vinegar with the cold water to help draw out the nutrients from the bones. Put it on high heat to bring to a boil, then reduce to low heat so it doesn’t do much more than simmer. Add vegetables. Cover vegetables with spring water. Add spices. Skim off the “froth” as it arises. Continue to add water as it evaporates. Allow around 4 hours for chicken stock and a minimum of 6 hours for other, tougher bones. Simmer for up to twelve hours until the bones dissolve (pressure cooker 3-4 hours). If you have time, let it boil for as much as 24 hours. The more it cooks the more minerals you’ll leach from the bones and vegetables. Store in refrigerator to use as needed. Drink it warm.
*Ask your local butcher for a carcass of chicken or beef bones (many call them “dog bones” or “soup bones”). Many local grocery stores sell “soup bones”. You can also keep all the bones from the meat you eat during the week in the freezer until you’re ready to use them.
The Science Based Nutrition ™ Service Includes:
- You will complete a Symptom Survey.
- Your Provide us with your vitals, height, weight, and primary concerns
- Labcorp, Inc.draws blood and takes a hair sample to send to Doctor’s Data, Inc.
- Urine tests are done at home or in the lab and our stool test is done in the privacy of YOUR home.
- Make an appointmentand receive your Comprehensive Analysis Report. (View Sample Reporthere.) A report of nutritional findings, meal-planning, and nutritional supplementation suggestions are discussed in person or on the phone.
