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0'50to8'00pm T..esdaU, 4Marclt 2005

TOXICITY
The presence of an organism or chemical substance which has poisonous and detrimental effects on body functions.

DETOXIFY ICLF'AI{SE I FAST

The process of removing from the body organisms or chemical substances which have a poisonous and detrimental effect on the bodyo and thus restoring or improving body function.

('}

How to get the most frorn what you eat

To clarify an old adage, we are not what we eat, but we are what we properly digest and absorb; physiologically speaking of course! How we eat our foods is as important as what we eat. In order to assure that you and yours receive the maximum benefit from what you eat, please

'

consider the following points carefuliy. Make an effort to relax before you eat or drink, we do not digest properly when we are anxlous, hurried or pre-occupied, nor is the dinner table a place for'heated' debates. L,earning to relax before and during meals is essential to your digestion ancl thus your health.

'

AJways give thanks for what you are about to receive. Sixty-three million people will die of starvation in our world this year. Every two seconds, a child dies of starvation, somewhere in our world. Whatever you are about to eat, please appreciate the opportunity. There is no place for the whining, fussing and 'spoiled' behaviour which goes on around so many dinner tables today, when we remember and are..genuinely grateful for the relative abundance which surrounds us.

'

Drink the majority of your fluids between and before meals. This minimizes the dilution of
important digestive enzymes during your meal, the time when you need them the most.
Chew all food to liquid and sip all liquid foods siowly, beingsure to mix them wellwith saliva, in order to ensure this essential first stage of digestion.

'

'

Review the principles of 'food combining' as different foocis require different digestive processing, and enzymes, in their proper digestion and absorption. The charts founcl on the following pages will provide you with an overview, however for specific information refer to the section on " Proper Digestion and Assimilation". This is especially important for those with any digestive or gastrointestinal challenges. These principles may be relaxed somewhat, once your digestion has been restored, your food sensitivities pinpointed and any gastrointestinal toxicity resolveci. Until such time (your Health Coach'" will keep you informed) please try your best to practise these guidelines and listen to what your body tells you about their relative importance.

'

Refrainfromovereatingoreatingwhenyouarenothungry. Dueconsiclerationoftheabovepoints and their effective practise will assist you here. Simply be conscious of how you feel before, during and after all meals. This will help you to know when you have met your real needs. Try to eat so as to feel at least as well after you eat, as you did before. That's right, you don't have to feel bloated or lethargic after meals!

'Refrainfromtheritualofdessert. Ifyouchoosetoeatclessertfoods,clonotletthernspoiltheproper processing of your lunch or dinner; eat them some hour or more later on.

'

Tune-in, and learn to listen to your body. Eating should not be stressful or create any discomfort. If you are practising the above principles and you are still experiencin gany discomfort arouncj eating or digestion, be sure to discuss this with your Health coach.'" '
Do not take any digestive aids, enzymes or antacids without the expressecl consent of your Health Coach.'" The judicious use of any such items is essential to your long-term health.

l\

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'

(appendix) Functional Dietetics . 9

Possible Symptoms of Food Allergies/Intolermces

Adverse rtacdons to foods or bevcHScl crn be rs rubtlc ts t runny nose or lg dramatlc es ecvctt dcpttsslon If you erpedcncc rny of tbc followlng syrnptomsr lou mey heve,a food ,(

allcrgy46elerancc.

o rapid pulee after eating o gas and , o abdominal discornfort , e consdpedon o diantrea o skin nshes, eczems, hlves o tired after eati:ng o mood swings o swclling of body featurcs

bloattng

r headaches o tnitability, nervousnegs, depression

o sncezlnS, nrnny noge, nasat con3estion
o

[pper rcspiratory congestion . i

o recurrcnt'qoldg'

r hot fleshcs
o nriscclluleous aches

rnd pains for no rpplttnt ttason r lf you hrve reverc cmvtnls for rn/ tyec-ot foo4 you miy bc rddictcd to ttre food contributtng to yorlr condltion

Slep 3:
(Unhealthy Function)
ln Phase Tox ns enter
I

Step 5:
(Unheslth! Fanction) Stored tox ns recircu ate in the b ood and may
^^.+r h',1^ +^ l^n^ t^rm

rne oooy

toxlns are not completely detoxified ln the unhealthy li\/et-. . '.'

'

poor healtfr.

-u*a@, r"t
Step 4:
(Unhealthl Function)

Step
Toxins, and

l:

(Unhealthy Function)

Unchanged tox ns eave the liver

ANO SIOTC
IN

IISSUES SUCN

formed nternal y the intestine I ow to the lrver

Dra n an0
NCTVOUS

Sfep l:
(Healthy Function)

ln the healthy intest ne tewer interna po sons are

formed and most

of the tox ns are

excreted, with only a sma I amounl natura ly transported to the I ver

Step 2:
(HeslthJ' Function)

Step 3;
(Heslth! Function)
ln lhe healthy ivel Ihe intermediate substance s trunsfarmed in Phase I to a more water so uble to the kidney

Some tox ns o! it tha h^d\/

ln Ihe healthy ive( toxins are transformed n Phase I to an intermediate substance

t
Sfep 4:
(Heslth! Function) The water so uble substance s excreted via the urine.

Step 2-A:
(HealthJ' Function)

Harmfu free rad cals (Ox.) are formed as a result of Phase I activity, bui are transformed Ia harmless water (H20) by ant ox dant nutrients.

DETOXIFICATIOI{
The Growing Problem of Toxicity
In recent historv, mankind has managed to drasticallv change
the chemistry of the environment in which we live. For example, in 1989 alone, more than 1,000,000,000 pounds of chemicals were released into the ground, threatening a pofiion of the soil we grow our food in and the natural underground water tables that supply some of our drinking water, 0ver 188,000,000 pounds of chemicals were also discharged into surface waters such as lakes and rivers. More than 2,400,000,000 pounds of chemical emissions were pumped into the air we breathe. A grand total of 5,705,670,380 pounds of chemical pollutants were released into the environment we eat, breathe and live in, all in just one,vear.
To compound the problem of our toxic environment, we have refined awav

helps us understand the best way to strengthen and support it. Please take
a

minute now and consider it closely.

Water orJuice Fasts Less Complete

Formerlv it was believed that a water 0r juice fast was a preferred detoxification program. These fasts were thought to work under the principle that the body will be able to clear stored toxins and heal itself
when the "stress" of digestion and the further accumulation of toxins vrere

eliminated. The modern-day realization that the body's detoxification

mechanism is a heavily nutrient-suppofied process has made

it clear that simple juice 0r water fasting is less complete and no longer the method of
choice. Prolonged fasting may weaken muscles and various organs

much of the nutritional value of our food supply and replaced it with arlificial colorings, preseruatives, flavorings, conditioners, etc, This poor qualitv diet-combined with extensive use of antibiotics in medicine and agriculture-may have predisposed manv of us to experience a kind of "internal" pollution. Internal pollution occurs when the healthful bacteria in the intestinaltracl are overcome bv unhealthful bacteria. These unhealthful bacleia release toxic bv-products into our circulation which
can negatively impact many aspects of our overall health.

because of protein losses and a gradtil slowing of metabolic activity as the body endeavors to consefle its depleted energy resources.

More Complete Support for Detoxification

A more current approach to detoxification is to nourish the bodv
thoroughly, fueling its natural detoxification mechanism with the nutrients needed to achieve optimal detorification activifi By providing high-qualitr, protein, complex carbohydrates and essential fats, the bodv gets what it needs to prevent muscle and organ breakdown and depleted energv resources. But that is just the beginning. Nutrients are needed t0 support the function of the organs direct\ involved in detoxification: the liaer, the intestinal tract and the hidneys. Intelligent application of nutrition may help in the following ways:

Will Toxicity Have An Effect on You?

What does this problem of toxicity mean for us individually? It may present

athreal to the vibrant level of health we would like to enjoy. But whether we oftoxicif depends on our knorvledge ofthe subject and the choices we make. We need to take personal responsibility to make sure that we do not fall victim t0 toxiciry That involves learning what rve need to do to help our body protect itself from toxicity,
succumb to the adverse effects

Intestine:

Basic Ways to Avoid Toxicity

let s begin rvith some of the basic requirements to avoid toxicity. D0 all you can to puri$ vour work and home environments. If you know the source of any toxic materials at work, such as stored or leaking chemicals, dyes, paints, solvents, glues, acids, or household offenders such as
insecticides or cleaning agents, remove them if possible. If the offending materials cannot be removed, an effective air purification svstem may be needed. At least, wear protective clothing andlor breathing apparatus when using an1' toxic materials. Regular replacement of furnace and nt conditioning filters may also be helpful.

The nutrients zinc and nantothenic acid. the amino acid [and microorganisms knorvn as acidophilus and bifidus, are a few of the substances that provide support for the health and integritv of intestinal function. In a proper state 0f health, the intestine promotes elimination of toxins through (1) regular bowel movements, (2) eliminating the build-up of unhealthful microorganisms and internal toxins, and (3) providing a strong and intact barrier t0 prevent the leaking of toxic materials from the intestines into circulation.

glutamine. carbohydrares known as fructooligosaccharides.

Iiaer:

The vitamins A, 83, 86, C, E, beta-carotene, the amino acids Lcysteine and L-glutamine, and components known as glutathione and phospholipids are some of the substances that suppofi liver function. In a

It is also venr important Io eat lgood diet with plentv of fresh, wholesome foods. Avoid eating excess fat, refined sugar and foods high in additives and preseruatives. Eat moderate levels of protein (approximately 15% to 20% ofyour calories) and fat (approximately 20% ofyour calories), rvhile increasing levels of complex carbohvdrates (approximately 60% of vour calories). Substitute organically-raised animals and organically-grown fruits and vegetables whenever possible. Drink plenty of purified water
(ideall.v, eight S-ounce glasses a day). A home water purification system is

proper state of function, the liver filters out and transforms toxic substances that have entered the blood into harmless substances that cut be excreted in the urine. Interestingl,v, it appears that the ratio of dietary
protein t0 carbohydrate may be a very important factor in determining the ability of the liver to detoxifr cefiain substances.

Kid,ney: The vitamins A, C, Be, and the minerals magnesium

and

potassium, are just some of the substances that supporl kdney activity. The kidnev provides a major route of toxin excretion via the urine.

faf:

highlv desirable to provide pure water for drinking and cooking.

Support Your Body's Efforts to Bliminate Toxicity

One thing is certain in our effort to purify our work and home environments; it is impossible to avoid toxicitv completely! With that reahzalion, the importance of supporting vour bodv s efforts to eliminate accumulated toxins cannot be overstated. The illustration on the reverse
side of this sheet outlines the bodv s natural detoxification mechanism and

Veight reduction and management is helpful for those who are overweight. Excess fat provides a ready storage site for fat-loving toxins entering the body. 0nce deposited there, it is very difficult to remove them. Unless the excess fat is removed, they remain there with the possibilif of being a continual source of toxicitv.

Find the Help You Need

Ifyou have any questions
as to what you can do to help eliminate internal pollution, do not hesitate to ask us.

M11+5.10

s/g,i

Food Group
Meat Fish, Poultry

Allowed
Chicken, rurkey, lamb All legumes, dried peas and lentils Cold-water fish such as salmon, halibut and mackerel
Unsweetened, live-culture yogurt Milk substitutes such as

Avoid
Red meats, cold

cuts, frankfuner,
sausage, canned meatsr egg

Dairy Products

Milh

cheese, ice-

rice milk. nut milks and

soy beverages

cream, cream, non-dairy cleamers

Starch

White or sweet potato, rice, tapioca, buckwheat and gluten free products

AII gluten
containing
products,

including gluten containing pasta

Soups

Clear, vegetable-based broth, homemade vegetarian soups

Canned or crcam
souPs

Vegetfbles

All

vegetables, preferably fresh, frozen or freshly juiced Unsweetened fruit or vegetable juices,

Creamed or in
casseroles

Beverages

Milk, coffee,

tea,

water, non-citms herbal tea

coco4 Postum@ alcoholic

beverages, soda pop, sweetened beverages, cimrs

Bread./Cereals

Any made from rice, corn, buckwheat, miilet, soy, potato flour, tapioca, .urowroot or gluten free flour based producs

All made from

wheat, oat, spelt, kamut, rye barley, amaranth, quinoa or gluten containing products

Fruits

Unsweetened fresh, frozen, or

Fruit drinks,
ades, citnrs,

water-packed, canned fruitsP excluding citms and strawberries

srawberries, dried fruit Margarine,

shortening,

Fats/OilsNuts

Cold/expeller pressed, unrefined, crnola. flax. olive or sunflower oils, ghee. sunflower, sesame, flax,
pumpkin. squash seeds/butters, salad dressings made from allowed ingredients, almonds, cashews, pecans. walnuts

unclarified butter, refined oils. pernuts.

salad dressings and spreads

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Carbohydrate Classifieations of Fruits

and Yegetables
(According to Carbohydrate Content)
-',''
, ..t.

,,'o'

Vegetables

-,''I
0/o

.,1

ns,

strlng

,,.,' 15 '' Atti.hok.

Oyster plant
Parsnip
I

20+o/o
Beans, dried
Bear-rs,

Bean .sprotrts Beet greens

lirna

Brussel Sprouts

Corn
Potato, whitg"' Potato, sw&t
Yall.I
...

Broccoli
Cabbage

Cauliflower
Celery Chard, Slviss Cucttmber
F.ndive

Chives Collards I)anclelion Greens Eggplant Kale

Peas, green

Squash''

Carrtit

Kohlrabi
l-eeks

l-ettrtce Mustard Greens

Radish Spinach

Okra Onion
Parsley

Pepper, red

\(atercress

Pimerrto

Purnpkin
Rtrtabagas

T'urnip

ts
'/l

,.

1n
0/o

'
Strawl:erries Watermelon Melons Tomato Cranberries Clrapefruit
Guava

,,..' L5

2O+o/o
b:)nana
.Figs

Apple
Blueberries

Cherries
Grapes

Itrunes

or any dricd frLrit

Melons Lemon

Kumquats Loganberries

Mango
Mulberries
Pear

Lime
Orange
Papaya Peach

'', '''.

Pineapple (fresh)
Pomegranate

Plum
Raspberries

Tangerine

Kiwi

|Re2resantvrotein-fatcombinatioranrlaretobeuittl'u!nsIprottinanrI2fatunit1qliu4'!enx Thisittosalthatthtfatn1ronntratiouillenentingulholetgSishighcrthnnourproposed,ideal,ualues.
2L,g,,n",(coohcd,nott|r)ant/LIttraCbat@bfe,agasr"PrsentJ,rotcin-carboh7rlrate-oilcombitationsandshouLlbccow 3So*,g,oi*,regetablesant1fuitshaucahighcrgl1cem,icint/cx,(e,gu,heat,mil|'ct,rice,corn,earfots,Potdtoes,bananar, o4c time ro];d6 orioo be* enten in smnller quantiti+ dt dn)

suglr morc

4nh,t,afhie||epr?fba|anceanr]ar!rqutreh,ekofthe2essentialfatEacidgroups(omega'6ant/ontga'3)'taf2oMEGAEFAcnpwbs
LltooM"oPo,
o

proprty bibnrcd (in our n(u rontut]

nral'

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an\ form withoat the wrixen prmission of the author'

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5Di,t,od,'contdinsnoprotein,nocarboh7t!rntcsnofatandbutduetoitshighus7ntheticandpotentially-toxicn.|t1ff'it rup occasional$' choice is organic' naturall\ deatfeinated nfet one Cffie: h ,ro, ,rro-*"o,IrL. ryyou ,h*u to i;tt think ii, Tour best
rirhts All '

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MET033A 12196 30M

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Detox Shopping List

tr D C

UltraClear

tr tr

Kohlrabi NappaCabbage
Chives Onions

tr
fl

Basil

NON-GLUTEN GRAINS
Brownfuce Wildtuce

a
D

A !

Cardamon
Cayenne Celery

tr

n tr

D Amaranth
Qurnoa

HEALTHY OILS
D Flax Seed OiI

Millet

a
tr
Greens

SesameOil

VEGETABLES

D OliveOil D SunflowerOil
SafflowerOil

D
Q

D Celery D Dandelion
Zucchini

C Asparagus

tr Dandelion D DilI e Dry Mustard E Fennel D Garlic tr Ginger Root

n
\,,farinmm

tr Cumrn

Cinnamon

NUTS AND SEEDS

tr

Green and Yellow Beans

tr tr

FlaxSeeds
Sesame Seeds

D Spinach D Okm D Endive n Pak-Choi D Bamboo Shoots D SwrssChard D Watercress D BeetTops D Artichoke e Kale O Sea Veg. (seaweed, kelp) tr Red LeafChicory D Parsley D Broccoli n Cau.liflower D Broccoflower D BokChoy I Leeks D BrusselSprouts D Red, Grn., Yellow Peppers

SnowPeas CfuneseLettuce

o
tr

SunflowerSeeds PumpkinSeeds Almonds

HEALTHY FLESH FOODS

D tr

tr [] tr tr tr tr A tr

D Savory O SeaSa.lt D Tarragon tr Thyme A Tumeric n Other

D O

tr Oregano A Parsley A Rosemary D Safton

Pacific Salmon

OceanChar

BEVERAGES
SpringWater HerbalTea

Halibut Haddock
Cod
Sole

Pollock WildGame Free-ranpe Chicken Free-rangeTurkey

EQUIPMENT

tr D D
Q
*,1

Blender

CoffeeGrinder
Juicer Steamer

NATURAL HERBS AND

SPICES

Wok

Anise

lr !'

,"r

t)

D BayLeaf

Healthy Dressing for Salads, Vegetables and Grains

Here are some healthy suggestions to make vegetables, salads and grains rlore palatable and nutritious. Remember to use lresh lemon juice when you are putting together a dressing. Avoid the use of vinegar when on the UltraClear Step program' The acetic acid in vinegar may suspend salivary digestion, and vinegar, a ferment, can contribute to fermentation or allergy in some people's digestive system. Use only unrefined oils in your dressings which have been protected from light, oxygen and heat' These oils sftould have both pressing date (when made) and expiry dates (when it should be thrown out) dnd must be packaged in dark bottles. Finally, if;you do not wish to consume garlic, simply cut the garlic clove into pieces and let thein sit in the dressing, removinglh"- righi before you are ready to pour the dressing over the salad, grain or vegetable.

Basic Dressing:
3 tbsp. l 12 cup
I

Fresh-squ eezed lenron .; uice Flax seed oil (may substitute sesame, olive, safflower or sunflower) Clove garlic, crushed (optional as it may initate some in their initial

phase of the UltraClear Ste;l program)

Herbal Seasoning Suggestions:

.

Oregano: Thyme:

for more Italian flavour

for a mild herbal flavour for a strong herbal flavour for people who love and tolerate'hot spicy' food to add zest to Your dressing (unless contraindicated by hypertension)

Basil'. ' '

Cayenne:
Sea or rock salt:

with Add any other natural herbal seasoning per your taste preference. If unfamiliar Dietetics' these herbs try the'sniff test'described on page 133 of Functional

Preparation:

lid (to avoid Shake all of the ingredients in an opaque container with a tight-fitting before using so that excessive exposure to light and oxygen). Refrigerate several hours the flavours blend. Yields approximately 2/3 cups'

Vegetables

for the Initial

Phase

Steam or eat raw as many of the different types of high-water-content, low carbohydrate vegetables listed below as circumstances permit.

. Asparagus . Celery . Dandelion Greens . Zucchirf! e Green and Yellow Beans . Snow Peas . Chinese Lettuce' . Spinach . Okra and Endive

r . .
o

Pak-Choi (celery cabbage) Bamboo Shoots Swiss Chard, Watercress

Beet Tops

o Artichoke

Kale o Sea Vegetables (seaweed, kelP) . Red Leafed Chicory . Parsley

Observe your response to the fotlowing vegetables extra closely as they may produce.excess gas or GI imitation in some people.

. . . . . .

Broccoli Cabbage (all) Cauliflower Broccoflower Bok Choy

Leeks

r . . . r

Brussel Sprouts Red, Green, Yellow Peppers Kohlrabi Nappa Cabbage Chives Onions

place your vegetables in a.steaming basket and cover the bottom of the pot with your vegetables enough water so that it does not boil dry but not enough to cover any of in the steamer basket when at a boil. (This will minimize nutrient leaching). Check of them with a fork periodically to make sure that you catch them still "crunchy", full colour and nutrition. This usually will take only minutes.

Simmer the quinoa, turnip, carrot and onion in 2 cups of water until tender, (15 minute$). Add the second batch of water and bring to a slow boil. Season to taste. Garnish with parsley. Serve with raw or steamed vegetables.

Millet
2

Croquettes

cups l/2 cup Il4 cup I/2 cup ll2 cup ll4 cup l/2 cup ll2tsp. I 12 tsp. Dash Dash

Millet, cooked
Celery, finely diced with the leaves Carrots, finely grated or try zucchini Onion, diced (if intolerant substitute zucchini) Rice Flour Parsley, chopped Pure water

Dill
Oregano Sea salt or salt substitute Cayenne pepper, if desired

Mix the millet and vegetables in a large bowl. Slowly add the salt, flour and herbs, mix well. Add the water and mix once more. Form into small balls or patties and place on a lightly oiled, (sesame or olive) baking sheet. Bake in a 3509 F oven for 25 minutes. To
make the patties crispy brush the tops with the same kind of oil after they have been baked for l0 minutes. Serve with steamed vegetables.

page 4 of t 5

Appendix

Copyright @ 1994, Health Coach Systems International Inc.

SePt'91

"uoo,31,l]#i:'..' 2 cups pure water

@
Measure I cup of millet and put in strainer to rinse. Rirse well until water runs clear. Put milfet in pot with | /z cups cold water. Bring to a boit uncoverd then reducc heat to low and simmer (covered) for another 20-30 minutes. Add water as neccssary. When water is closc to being absorbe4 stir in I Tbl ghec rhis makes a great flavor. Season with Spike or Bragg's Liquid Aminos. Or serve for brca.ljas with ground nuts, seeds, flax sccd oil, nce or almond milt pure maple syrup or stevia

'+ Follow tbesc same directions for quinoa Quinoa usuatly cooks up a bit quicker than millet, so kecp your eye on the stove.
Easy Besmati Rice I cup brown or white basmati ricc or long-grain rice | '/, cups water or veggie or cfucken stock
Give ricc a qurck nnsing. Then combine all ingrediens in a stovetop pot, stir and turn on heat to. fugir- Bnng to a boil, reduce the heat and simmer, covered, until almost all of the liquid has becn absorbed" about 20 minutes. Turn offhcat and let stand, covered arorher J minutes.

4 cups quinoa (cooked" warm) 'A cup grated raw beets t/z cup grated raw carrots 'A cup tightly packed, minccd fresh parsley or cilantro l/3 cup finely chopped scallion gecns 2-3 tbl. Olive oil /z cup fresh squeezcd lemon juice Sea salt, Spike or Bragg's Liquid Amino's to trste. Combine aJl ingredients in large bowl. Serve warrn or refrigerated.

Colorful Quinoa

Baked Basil and Terregon Halibut (lf prefened, you can prepare this saire recipe on the griil)
2 pounds halibut sreaks or 6llas Juice from 2 lernons
'/< cup

wata

or brown rice synrp 2 clovcs garlic (min6a41 or crushed) I Tbl. Gingcr (minscd) 2 Tbsp.Chop,pod Basil 2 Tbsp. Chopped Tarnagon Blend togetfier liquid ingredients and herbs. Placc fish in sh^allow baking dish. pour liquid over fiqh and la sit for 2o minp16- Ba&e at 350 dcgrees for 35 minutes, rmtil 6sh flakes casily. Chec& for doneoess in 25 mi"lrtes, being f not to ovefcook ".."n This rccipc works weU with othcr whito 6sh rr woU,

I Tbl. Pure maple

Chicken end Rice Soup

2 Tbl. Olive oil 3/4 cup uncooked brown rice 2 thinly sliced carrots

2 diced celery 2 reaspoons Spike seasoning 2 qtrarts (8 cups) chicken or vegetable stock or warer I skinless chicken or twkey breas chopped into small pieces I Tbl. Bragg's Liquid Amino's, dash of cayewre(optiono!)

l/2 chopped onion - or ,:ups

l/4 cup chopped

parsley

leek

just until barely tender. Bring stock or water to boiling, add rice and simmer for 30 minutes, then add sauteed
Sautc onion, carrots and celery in oil vegetables and scasonings. Simmer another l5-30 minutes.

You may substirute millet or quinoa for the rice and add t cup of beans of choicc. Add I large onion to the vegerables and you have a delicious bean soup. AJso use 3 cups lentils in place of the ncc orthe barley and beans for lentil soup.

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