NOTE:
Page numbers in italics indicate recipe photos on pages separate from recipes.
A
Activated charcoal, as binder, 45
Active vs. passive sweating, 78
Allergies/asthma, improving, 18
Alzheimer’s disease, protecting against, 18, 20
Apple Cider Vinegar Water, 136–137
Arugula Soup with Sprouted Mung Beans, 58–59
Aryl hydrocarbon receptor (AhR), 19
Asian Turnip and Cabbage Soup, 60–61
Avgolemono Soup, 62–63
Avocados
Chicken Broth with Avocado, 70–71
Chilled Avocado Soup, 72–73
B
Beans and other legumes
Arugula Soup with Sprouted Mung Beans, 58–59
Chinese Cabbage and Mung Bean Soup, 76–77
Sprouted Mung Bean Soup, 116–117
Bedtime, stopping eating three hours before, 13, 14
Beef Bone Broth, 162–163
Beef Bone Broth Tea, 138–139
Binders, 45–46
Blood pressure, improving, 17
Bok choy
about: nutritional and health benefits, 17–21
Bok Choy and Ginger Soup, 64–65
Laksa Soup, 100–101
Bone broth. See Broths
Braised Kale Soup, 66–67
Breastfeeding, KetoFasting and, 30
Broccoli
about: DIM in, 44–45; nutritional and health benefits, 17–21, 44–45; preparing, 21
Italian Egg Drop Soup (broccolini), 90–91
Roasted Broccoli Soup, 106–107
Romanesco Soup with Pesto, 110–111
Broths, 161–173
about: bone broth and making it, 37–39
Beef Bone Broth, 162–163
Beef Bone Broth Tea, 138–139
Chicken Bone Broth, 164–165
Chicken Broth with Avocado, 70–71
Chimichurri Bone Broth, 74–75
Fish Broth, 166–167
Mushroom Broth, 168–169
Pete’s Super Broth Tea, 154–155
Pork Bone Broth, 170–171
Vegetable Broth, 172–173
Brussels sprouts
about: DIM in, 44–45; nutritional and health benefits, 17–21, 44–45
Cabbage and Brussels Sprout Soup, 68–69
Roasted Brussels Sprout and Cauliflower Soup, 108–109
Buddhism, fasting and, 7
C
Cabbage
about: DIM in, 44–45; nutritional and health benefits, 17–21, 44–45
Asian Turnip and Cabbage Soup, 60–61
Cabbage and Brussels Sprout Soup, 68–69
Chinese Cabbage and Mung Bean Soup, 76–77
Laksa Soup, 100–101
Turmeric Kraut, 132–133
Watercress, Cabbage, and Shiitake Soup, 120–121
Calorie target, 15
Cancer-causing agents, 34
Cancer, reducing risk of, 19–21, 24, 25, 27, 44–45, 46
Carbohydrates, macronutrient targets for, 15
Carbon and carbon block filters, for water, 36
Cauliflower
about: DIM in, 44–45; nutritional and health benefits, 17–21, 44–45
Avgolemono Soup, 62–63
Creamy Curried Cauliflower Soup, 78–79
Indian-Spiced Cauliflower Soup, 88–89
Roasted Brussels Sprout and Cauliflower Soup, 108–109
Vegetable Broth, 172–173
Chamomile tea, about, 23
Chamomile Tea recipe, 140–141
Charcoal, activated, as binder, 45
Chicken
Avgolemono Soup, 62–63
Chicken Bone Broth, 164–165
Chicken Broth with Avocado, 70–71
Chicory Tea, 142–143
Children, KetoFasting and, 30
Chilled Avocado Soup, 72–73
Chimichurri, 75
Chimichurri Bone Broth, 74–75
Chinese Cabbage and Mung Bean Soup, 76–77
Chitosan, as binder, 45–46
Chlorella, as binder, 46
Christianity, fasting and, 7
Chromium-6, in water, 35
Citrus pectin, modified, 46
Coconut chips, turmeric and ginger, 130–131
Coffee, Mitomix, 150–151
Colitis, aiding treatment of, 18
Contraindications for KetoFasting, 30–31
Creamy Curried Cauliflower Soup, 78–79
Creamy Turnip Soup with Mesclun, 80–81
Cronometer, tracking nutrient intake, 29–30
Cruciferous vegetables. See also Bok choy; Broccoli; Brussels sprouts; Cabbage; Cauliflower; Kale
healthy compounds in, 18–21
nutritional and health benefits, 17–21
sulforaphane and, 17, 18, 19–21, 45
super-nutrients in, 17
Cyclical ketosis/ketogenic diet, 4–5, 13–14
D
Daikon soup, Japanese, 92–93
Dandelion root tea, about, 22–23
Dandelion Tea recipe, 144–145
Detoxification
active vs passive sweating and, 78
binders aiding, 45–46
cruciferous vegetables for, 17
flushing toxins from body, 12
foods/recipes facilitating, 4
gradual approach to fasting for, 4
liquids for KetoFast days and, 21–23, 33–37
metabolic flexibility and, 4
nourishing filtration organs for, 33–39
paradox, 11–12
potential side effects from, 4, 12–13
releasing toxins into blood, 3–4, 11–12
sauna therapy for. See Saunas
sulforaphane and, 20
supplements aiding, 41–46
sweating to remove toxins from body, 47–48. See also Saunas
transforming toxins from fat- to water-soluble, 12
two things needed for, 12
Diabetes, contraindications for KetoFasting and TRE, 31
Diabetes, reducing risk and treating, 17–18, 20
DIM (diindolylmethane), 19, 44–45
Dioxane (1,4), in water, 35
Drinks and teas, 135–159. See also Water
about: acceptable for KetoFasting days, 21–23; chamomile tea, 23; dandelion root tea, 22–23; drinking plenty of pure water, 33–35; herbal tea benefits, 22–23; honeybush tea, 22; other useful teas and herbs, 23; rooibos tea, 22; things to add to, 22
Apple Cider Vinegar Water, 136–137
Beef Bone Broth Tea, 138–139
Chamomile Tea, 140–141
Chicory Tea, 142–143
Dandelion Tea, 144–145
Fish Tea, 146–147
Honeybush Tea, 148–149
Mitomix Coffee/Tea, 150–151
Mushroom Tea, 152–153
Pete’s Super Broth Tea, 154–155
Seaweed Tea, 156–157
Vegetable Tea, 158–159
E
Eggs
Avgolemono Soup, 62–63
Italian Egg Drop Soup, 90–91
F
Fasting. See also Intermittent fasting; KetoFasting
benefits/effects of, 3–4
burning fat for fuel and, 3–4
gradual approach to, 4
history of, 7–8
introduction to, 3–5
meaning of, 3
metabolic flexibility and, 4, 9
partial, 10
quotes from prominent figures on, 7
safety considerations, 11–12
time-restricted eating (TRE) or Peak Fasting, 9–10, 13, 30–31
types of, 9–10
Fat
macronutrient targets for, 15
releasing toxins (POPs) into your blood, 4
toxins stored in, 3–4
Fijian Fish Soup, 82–83
Filtering water, 35–37
Filtration organs, nourishing, 33–39
Fish
Fijian Fish Soup, 82–83
Fish Broth, 166–167
Fish Tea, 146–147
Flavorings/spices. See Sauces and seasonings
Foods, for KetoFasting, 17–21. See also specific main ingredients for recipes
Franklin, Benjamin, on fasting, 7
French Onion Soup, 84–85
G
Garam Masala, 89
Garlic soup, healing, 86–87
Ginger
Bok Choy and Ginger Soup, 64–65
Turmeric and Ginger Coconut Chips, 130–131
Goldhamer, Dr. Alan, 8
Gout, tendency toward, 31
Graham, Sylvester, 8
H
Healing Garlic Soup, 86–87
Health, cruciferous vegetable benefits for, 17–21. See also specific cruciferous vegetables
Heart health, 18
Herbal tea. See Drinks and teas
Hippocrates, on fasting, 7
History of fasting, 7–8
Honeybush tea, about, 22
Honeybush Tea recipe, 148–149
Hydration. See Drinks and teas
I
Indian-Spiced Cauliflower Soup, 88–89
Inflammation, suppressing chronic, 17
Infra-red saunas. See Saunas
Intermittent fasting, 4. See also KetoFasting; Time-restricted eating (TRE) or Peak Fasting
Ion exchange, filtering water with, 36
Islam, fasting and, 7
J
Japanese Daikon Soup, 92–93
Jennings, Isaac, 7–8
Judaism, fasting and, 7
K
Kale
about: nutritional and health benefits, 17–21
Braised Kale Soup, 66–67
Kale Chips, 126–127
Kale Minestrone, 94–95
Warming Vegetable Soup, 118–119
KetoFasting
calorie target calculation, 15
contraindications, 30–31
cyclical ketosis/ketogenic diet and, 4–5, 13–14
following ketogenic diet, 13
gradual approach of, 4
guidelines, 13–14
incorporating KetoFast days, 14
liquids acceptable for, 21–23. See also Drinks and teas
macronutrient targets for, 15
restricting window for eating, 13
steps delineated, 13–14
stopping eating three hours before bedtime, 13
tracking nutrient intake on cronometer, 29–30
Kidney function, improving and preventing disease, 18
Kidneys, nourishing, 33–39
Kohlrabi and Caramelized Onion Soup with Macadamia, 96–97
Kohlrabi and Leek Soup, 98–99
Kraut, turmeric, 132–133
L
Laksa Soup, 100–101
Leaky gut, aiding treatment of, 18
Leeks, in bone broths. See Broths
Leeks, in Kohlrabi and Leek Soup, 98–99
Liquids for KetoFast days, 21–23, 33–37. See also Drinks and teas
Liver function, supporting, 17, 33–39
M
Macronutrient breakdown/targets, 15
Magnesium, 41–42
Malnourishment, KetoFasting and, 30
Measurement conversion chart, 174–175
Meat, in bone broths. See Broths
Medications, KetoFasting and, 31
Metric conversion chart, 174–175
Milk thistle, 42–43
Minestrone, kale, 94–95
Mitochondria
far-IR and, 49
recharging using water, 37
seeds beneficial for, 24, 25, 28
Mitomix Coffee/Tea, 150–151
Mitomix Seed Blend, about, 27–28
Modified citrus pectin, as binder, 46
MSM (methylsulfonylmethane), 43–44
Mushrooms
Mushroom Broth, 168–169
Mushroom Tea, 152–153
Watercress, Cabbage, and Shiitake Soup, 120–121
Mustard Greens Soup with Almonds, 102–103
N
NAC (N-acetylcysteine), 43
NAD+ (nicotinamide adenine dinucleotide), 19, 23
Nitrates, in water, 35
Nuts
Kohlrabi and Caramelized Onion Soup with Macadamia, 96–97
Mustard Greens Soup with Almonds, 102–103
O
Obesity, reducing risk of, 17
Oil, turmeric, 86
Okra, in Radish and Okra Soup, 104–105
Onions
French Onion Soup, 84–85
Kohlrabi and Caramelized Onion Soup with Macadamia, 96–97
Kohlrabi and Leek Soup, 98–99
Osteoarthritis, reducing risk of, 17
P
Paleo Laksa Spice Paste, 101
Parkinson’s disease, protecting against, 18
Partial fasting, about, 10. See also KetoFasting
Passive vs active sweating, 78
Peak Fasting. See Time-restricted eating (TRE)
Persistent organic pollutants (POPs), 11, 12
Pesticides and herbicides, 11–12, 27, 33, 36, 41
Pete’s Super Broth Tea, 154–155
Pho, 112–113
Photobiomodulation (PBM), 49
Plato, on fasting, 7
Polychlorinated biphenyls (PCBs), 12
Polycyclic aromatic hydrocarbons (PAHs), 12, 46
Pork Bone Broth, 170–171
Pregnancy, KetoFasting and, 30
Probiotics, 41
Protein, macronutrient targets for, 15
Pumpkin
Spicy Pumpkin Seed “Popcorn,” 128–129
R
Radish and Okra Soup, 104–105
Recipes, about, 4–5, 54. See also Broths; Drinks and teas; Snacks; Soups
Resources, other, 5
Reverse osmosis, filtering water with, 35
Roasted Broccoli Soup, 106–107
Roasted Brussels Sprout and Cauliflower Soup, 108–109
Romanesco Soup with Pesto, 110–111
Rooibos tea, 22
S
Safety of fasting, 11–12
Sauces and seasonings
Chimichurri, 75
Garam Masala, 89
Paleo Laksa Spice Paste, 101
Turmeric Oil, 86
Saunas, 48–53
activating bodily healing capacity, 49
active vs passive sweating and, 48
buying/building your own, 51–52
choosing low- or no-EMF near-IR unit, 52
far-IR misrepresentations, 50
“full-spectrum” far-IR precaution, 50
incandescent near-IR heating benefits, 50–51
increasing detoxification through sweat, 47–48
near-IR vs. far-IR, 48–51
safety guidelines, 52–53
therapeutic dosing, 51
Seasonings. See Sauces and seasonings
Seaweed Tea, 156–157
Seeds
about: black cumin, 24–25; black sesame, 25; chia, 26–27; flaxseeds, 25–26; hemp, 26; Mitomix Seed Blend, 27–28; nutritional and health benefits, 24–28; overview of uses, 24; psyllium, 27, 41
Romanesco Soup with Pesto, 110–111
Spicy Pumpkin Seed “Popcorn,” 128–129
Shelton, Herbert M., D.C., N.D., 8
Simple Pho, 112–113
Skin, promoting healthy/beautiful, 18
Sleep, stopping eating three hours before bedtime, 13, 14
Snacks, 125–133
Kale Chips, 126–127
Spicy Pumpkin Seed “Popcorn,” 128–129
Turmeric and Ginger Coconut Chips, 130–131
Turmeric Kraut, 132–133
Soups, 57–123. See also Broths
Arugula Soup with Sprouted Mung Beans, 58–59
Asian Turnip and Cabbage Soup, 60–61
Avgolemono Soup, 62–63
Bok Choy and Ginger Soup, 64–65
Braised Kale Soup, 66–67
Cabbage and Brussels Sprout Soup, 68–69
Chicken Broth with Avocado, 70–71
Chilled Avocado Soup, 72–73
Chimichurri Bone Broth, 74–75
Chinese Cabbage and Mung Bean Soup, 76–77
Creamy Curried Cauliflower Soup, 78–79
Creamy Turnip Soup with Mesclun, 80–81
Fijian Fish Soup, 82–83
French Onion Soup, 84–85
Healing Garlic Soup, 86–87
Indian-Spiced Cauliflower Soup, 88–89
Italian Egg Drop Soup, 90–91
Japanese Daikon Soup, 92–93
Kale Minestrone, 94–95
Kohlrabi and Caramelized Onion Soup with Macadamia, 96–97
Kohlrabi and Leek Soup, 98–99
Laksa Soup, 100–101
Mustard Greens Soup with Almonds, 102–103
Radish and Okra Soup, 104–105
Roasted Broccoli Soup, 106–107
Roasted Brussels Sprout and Cauliflower Soup, 108–109
Romanesco Soup with Pesto, 110–111
Simple Pho, 112–113
Spiced Pumpkin Soup, 114–115
Sprouted Mung Bean Soup, 116–117
Warming Vegetable Soup, 118–119
Watercress, Cabbage, and Shiitake Soup, 120–121
Zucchini Soup with Fresh Mint, 122–123
Spices. See Sauces and seasonings
Spicy Pumpkin Seed “Popcorn,” 128–129
Spicy Squash Soup, 114–115
Sprouted Mung Bean Soup, 116–117
Squash
Spicy Squash Soup, 114–115
Steps to KetoFast, 13–14
Structured (H3O2), 37
Sulforaphane, 17, 18, 19–21, 45
Supplements, 41–46
Sweating
active vs passive, 78
increasing detoxification with, 47–48
sauna therapy for. See Saunas
Sweeteners, artificial, 12
T
Teas. See Drinks and teas
Time-restricted eating (TRE) or Peak Fasting, 9–10, 13, 30–31
Toxins. See also Detoxification
binders to capture/remove, 45–46
bone broth and, 38
flushing out of body, 12
PCBs, 12
released from fat into blood, 3–4, 11
sauna therapy for removing. See Saunas
stored in fat cells, 3
transforming from fat- to water-soluble, 12
in water, removing, 33–35
TrueNorth Health Center, 8
Turmeric Kraut, 132–133
Turmeric Oil, 86
Turnips
Asian Turnip and Cabbage Soup, 60–61
Creamy Turnip Soup with Mesclun, 80–81
Twain, Mark, on fasting, 7
U
Ubiquinol (CoQ10), 41
Uric acid (high), KetoFasting and, 31
V
Vegetable Broth, 172–173
Vegetables. See also specific vegetables
about: cruciferous vegetable benefits, 17–21; factors impacting beneficial effects of, 21; preparing, 21; what you eat with, 21
bone broths with. See Broths
Seaweed Tea, 156–157
soups with. See Soups
Vegetable Broth, 172–173
Vegetable Tea, 158–159
Vitamin D, production of, 49
W
Warming Vegetable Soup, 118–119
Water. See also Drinks and teas
filtration system options, 35–37
liquids for KetoFast days and, 21–23
from natural, deep springs, 36
pure, drinking plenty of, 33–35
sauna use and intake of, 53
structured (H3O2), 37
things to add to, 22
Watercress, Cabbage, and Shiitake Soup, 120–121
Weight, contraindication for fasting, 30
Z
Zucchini
Simple Pho, 112–113
Zucchini Soup with Fresh Mint, 122–123