EATING TO
Add additional vegetables, fruits, dairy or nondairy yogurt, and healthy fat sources as desired to supplement breakfast, lunch, and snack suggestions.
essential focus areas
• USE the Anti-inflammatory Eating Recommendations on page 38 as a guide for food sources and amounts.
• EMPHASIZE variety in vegetable intake, and regularly incorporate cruciferous vegetables and leafy greens.
• FOCUS on vibrant colors when choosing fruits, and regularly incorporate berries and citrus.
• CHOOSE starchy vegetables, beans, lentils, peas, and whole grains as complex carbohydrate sources. Avoid all refined grains and highly processed starch sources.
• CONSUME only whole or minimally processed foods when possible to eliminate any unnecessary additives like colorings, artificial sweeteners, chemicals, and pesticides.
• INCREASE intake of probiotic and prebiotic foods (see page 18 for a list).
• INCREASE the proportion of plant-based proteins to animal-based proteins in your meals.
• HYDRATE the body daily with adequate water intake (a minimum of 64 fluid ounces and increasing based on thirst, environment, and physical activity demands).
additional considerations
• Eliminate all potential irritants like gluten, added sugars, alcohol, excessive caffeine, etc. (Don’t worry—most of these are temporary unless a specific condition suggests continued elimination.)
• Keep coffee and/or tea consumption to less than 3 cups or 300mg caffeine daily.
• Focus on incorporating more omega-3-rich fats into your diet in place of or in addition to omega-6 fats (see page 30 for a list).
• If you have reason to think you may have a sensitivity to dairy foods, I encourage you to eliminate these as well during this period so you can later determine if your symptoms are being caused by dairy or other irritants.
REMEMBER, DETOX DOES NOT MEAN:
• Eliminating food group(s) unless you have specific allergies or sensitivities
• Consuming only liquids, juices, or odd food combinations
• Severely restricting calories
• Cutting out flavor, taste, salt, or fat