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Preparing for Your Cleanse with the Elimination Diet
Jenny Nelson
posted this on May 20, 2010 01:17 pm
The Elimination Diet is the foundation of the entire Clean Program. It’s a set dietary list designed to avoid the major foods that cause allergies, food sensitivities, and digestive problems. During the Pre-Cleanse, Cleanse, and Reintroduction process, the Elimination Diet will be your home base. It’s the place where you’ll begin, end, and return to after the program whenever you need a reset.
- ON THE PRE-CLEANSE: Eat three solid meals a day, for three days, from the Elimination Diet list.
- ON THE CLEANSE: Prepare your lunch meals and snacks with foods from the Elimination Diet.
- DURING THE REINTRODUCTION PROCESS: Use the Elimination Diet as a base for testing and reintroducing new foods.
You choose what to eat, but the selection from the Elimination Diet are as follows:
| INCLUDE | EXCLUDE | |
| Fruits & Vegetables | Unsweetened fresh or frozen whole fruits, fresh squeezed fruit juices, sea vegetables (seaweeds), avocados, olives, and raw, steamed, sauteed, juiced, or roasted vegetables | Oranges, orange juice, grapefruit, bananas, strawberries, grapes, corn, creamed vegetables, nightshades (tomatoes, peppers, eggplant, potatoes) |
| Dairy Substitutes | Hemp, rice, and nut milks (such as almond, hazelnut, walnut, etc.) and coconut milk, coconut oil/butter | Dairy and eggs: including milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, non-dairy creamers, ghee |
| Non-Gluten Grains & Starch | Brown, red, black and wild rice, millet, amaranth, teff, tapioca, buckwheat, quinoa | White rice, wheat, corn, barley, spelt, kamut, rye, triticale, oats (even gluten-free) |
| Animal Protein | Fresh or water-packed, cold-water fish (trout, salmon, halibut, tuna, mackerel, sardines, pike, kippers), wild game (rabbit, pheasant, bison, venison, elk, etc.), lamb, duck, organic chicken and turkey | Pork (bacon), beef, veal, sausage, cold cuts, canned meats, frankfurters (hot dogs), shellfish, any raw meats or fish |
| Vegetable Protein | Split peas, lentils, legumes, bee pollen, spirulina, and blue-green algae | Soybean products (soy sauce, soybean oil in processed foods) |
| Nuts & Seeds | Hemp, sesame, pumpkin, and sunflower seeds, hazelnuts, pecans, almonds, walnuts, cashews, macadamia, pistachios, brazil, nut and seed butters such as almond or tahini | Peanuts and peanut butter |
| Oils | Cold-pressed olive, flax, safflower, sesame, almond, sunflower, walnut, pumpkin, and coconut | Butter, margarine, shortening, processed oils, canola oil, salad dressings, mayonnaise, spreads |
| Drinks | Filtered water, green, white or herbal tea, seltzer or mineral water, yerba mate, coconut water, green juice | Alcohol, coffee, caffeinated beverages, soda pop, soft drinks, fruit juice (unless fresh pressed) |
| Sweeteners | Stevia, coconut nectar, yacon, whole/fresh fruit, dried fruit (in moderation) |
Refined sugar, white/brown sugars, maple syrup, high fructose corn syrup, evaporated cane juice, Splenda®, Equal®, Sweet’N Low®, juice concentrate, agave nectar, brown rice syrup |
| Condiments | Vinegar, all spices, all herbs, sea salt, black pepper, carob, raw chocolate (dairy and sugar free), stone-ground mustard, miso, coconut liquid aminos, wheat-free tamari and nama shoyu, unsweetened whole fruit jam | Regular chocolate (with dairy and sugar), ketchup, relish, chutney, traditional soy sauce, barbecue sauce, teriyaki, breath mints |
*Note, this list is not inclusive of what you can eat. For a more extended list of approved and excluded foods, see the links below:
Why pre-cleanse? This helps ease your body into detox mode and is especially useful for people who consume sugar, alcohol, or caffeine.
Elimination Diet: This is a dietary program based on removing all the foods from our diet that are known to cause food allergies, food sensitivities, and cause disruptions in the digestive process. When we generate allergic responses to foods, our body is consuming energy that could be used to detox and repair functions, or simply contribute to our sense of alertness and physical strength. The first few days may be the hardest. Breaking habits is difficult at all levels.
- Leave the table “80% full.”
- Allow a 12-hour window between your last meal of the day, and the following day's morning meal. Only consume liquids during this time (liquid drinks, not liquid meals).
Note: Your solid meal is best eaten during lunch time. If you do have a social obligation, you may replace this meal for dinner and drink two liquid meals during the day. However, make sure you jump right back on track the following day, and do not make a habit of this.
Snacking: Snacking is allowed on the Clean Program. Snack on anything on the approved list of foods. Snacks are great when you are truly hungry and not eating out of boredom or habit. Eat slowly and mindfully and never overstuff yourself. Keep your belly slightly empty every time you take in food as this insures optimal digestion and energy levels.
Download the Elimination Diet Shooping Guide: HERE.
Recipes
Clean Eats (Basic with photos)
Clean Eats (Extended, no photos)
Holiday Catalog
Additionally, individual recipes are available here:
Meal Recipes
Shake Recipes: