DETOXIFICATION/HEALTH MAINTENANCE DIET

• All produce should be fresh and organic when possible.
• All canned, frozen and prepackaged foods should be avoided as much as possible.
• Avoid foods with colors, dyes, preservatives, flavor enhancers and smoked foods.
• Avoid foods known to cause allergenic reactions.
• No animal products at least for early phase of dietary regime. (meat, eggs, animal fat, poultry, dairy products with exception of active, cultured yogurt)
• Avoid fruit juices of all kinds unless diluted 1:1 with water sipped slowly.
• Avoid soda and artificial drinks and beverages, aromatic teas and stimulant beverages such as coffee, mint tea, black tea, peppermint tea.
• Avoid high sugars, especially refined sugars, honey, all syrups and artificial sweeteners (with possible exception of natural rice of barley malt at times).
• Minimize hot and sweet spices and any aromatic stimulating foods.
• Avoid all refined, polished grains, flours and their products.
• All oils should be kept to a minimum, but when used should be cold pressed and refined, and kept refrigerated. (generally no heating of oils) Preferably the only oils be sesame and virgin olive oil (No Mayo!)
• Half of all vegetables should be eaten raw (this can be balanced either way), while half should be lightly steamed or baked.
• Salt should be used minimally and should be naturally processed sea salt or natural tamari.
• No deep frying of any food.

General percentage by volume per day:
45% whole cereal grains (can increase to 60%)
30% vegetables including sea vegetables, esp. wakame & kombu
10% legumes
10% fruit (can decrease to 5% on every other meal)
5% seeds and nuts as a snack. (NO PEANUTS)

Whole Grain Cereals

1. Brown rice, millet, wheat, rye, barley, oats (oatmeal and oat bran), corn, buckwheat
2. Whole grains better than flour which is more difficult to digest, so sprouted breads are preferable.

Vegetables

1. Generally 1/2 cooked & 1/2 raw
2. Cooked (steamed slightly, baked, sautéed with minimal amounts of sesame or olive oil)
3. Fresh vegetable juices and sprouts are very good
4. Include large amount of leafy vegetables. Cabbage family (cabbage, cauliflower, broccoli, brussel sprouts, kohlrabi, kale, mustard greens, lettuce, beet green, chard, collard, bok choy, endive, etc. and garlic (1-4 cloves)
5. Include a fair amount of sea vegetables (wakame, nori, kelp, kombu, hiziki, dulse)
6. Keep nightshade family of vegetables to a minimum (tomatoes, eggplant, potatoes, peppers not acceptable)

Legumes

1. Cooked well to increase digestion.
2. Adzuki, mung, black-eyed peas, kidney, navy, black turtle beans, red beans, peas, lentils, garbanzo, pinto, alfalfa.
3. Good to combine with grains
4. Tofu, tempeh and miso may be used

Fruit

1. Raw or dried (unsulphered) with dried being best in cooler seasons.
2. Preferably the fruit in season and native to your area and or climatic zone.

Seed & Nuts

1. The best way to eat seeds is sprouted (alfalfa, radish, sunflower, etc.)
2. In small amounts nuts can be enjoyed as snacks (almonds, walnuts, hazel nuts, pecans are best - NO PEANUTS)
3. Nuts should be refrigerated (raw and unsalted)

Fish, Poultry and Dairy Products

1. Two to three small servings of white, fleshed (scaled) fish, preferably cold water species (cod, haddock, sardines, herring, salmon, trout) or white meat poultry organically - naturally raised, (without antibiotics or hormones) skinned, can be served per week.
2. Poaching, steaming, broiling or in soup is best.
3. Small portions of the harder, non-colored cheese can be added to the diet.
4. When eating these foods do not combine them with the high carbohydrates (starch, sugar) foods or fats which can inhibit proper digestion; combine with green or leafy vegetables.

Beverages

1. No ice cold beverages; preferably room temperature, or hot/warm teas.
2. Water when thirsty but not before or after meals (allow 30-60 minutes). Preferably natural spring or unfiltered water.
3. Fruit juices should be avoided but may be drunk in summer in moderation and diluted up to 50% with water.
4. Recommended daily beverages may include roasted grain beverages (brown rice, barley) dandelions, wheat grass juice, cereal grain, coffees and traditional teas without stimulant effects or aromatic fragrance, also Kefer, milk and soy milk may be included.
5. Miso can be an excellent hot beverage as well as an excellent soup broth or base.

Soups

1. An excellent addition to daily meals
2. Should include a variety of vegetables and/or seaweed is recommended to highlight flavor (preferably wakame, kombu or dulse)
3. Miso or tamari broth can serve as a base

Aerobic Exercise and Yoga/passive stretching

• In general the more exercise the better but it should be a 1:1 combination of yoga or passive stretching and balancing with active aerobics.
• An ideal minimum of 30 minutes three times per week is good.
• Begin with stretching and limbering and end with a 20-30 minute regime of passive stretching (yoga is best).

Develop a 20 minute regime of passive exercises such as yogic postures and include a few where one’s legs and torso are at a 45? of elevation or greater in relation to one’s heart or head for at least five minutes or more to encourage good venous return and lymphatic drainage as well as mobilizing organs.

Breathing

Breath is essential to life. Breathe in the energy of life from the top of the head letting it fill all of your body being with rejuvenating, vital healing energy. Take time throughout the day to breath deeply through the nose and exhale slowly and completely through the mouth. It can’t be done enough!! Breath in from the diaphragm, pushing the abdomen out then from the chest to completely fill lower and upper lungs. Upon rising take first breath of the day as stated above and breath the life energy for the day into your body and mind.

Bathing

The recommended approach is via shower with non-harsh soaps and loofa sponge warm-not-hot water. After cleansing end the shower with series of hot and cold ending with cold to stimulate all systems and contain core body heat. Neural bath (92? to 95?) can be extremely sedative and good for ending a stressful day or for insomnia.

Rest & Sleep

Seven to eight hours of sleep is preferable per day. Taking time throughout the day to rest and gather thoughts especially just before and after meals is valuable. Rest when tired. Meditation and/or moments of silence or prayer are excellent for complete resting of mind and body and should be scheduled into your daily routine; at least 30 minutes per day. The best times may be early morning before your daily routine, after work or just before bed.

Play

Take time to play every day. Enjoy family and friends (play together). Take time for hobbies, recreation and loved ones. Enjoy!!

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