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GUIDEBOOK TO SUCCESS
Introduction
e call this an Elimination Diet because you will be removing certain foods and food groups from your diet that are known as possible irritants. These irritating foods cause your immune system to attack itself. By removing these foods, you are giving your body a chance to stop fighting and start healing. The choice of foods to avoid on this diet may seem curious because some of them are considered healthy. These foods can be healthy for some people, but for many people, they are not healthy. We will know if they are healthy for you by removing them from your diet preferably for one month, or at least two weeks, and then reintroducing them. Other foods you are asked to avoid may taste great to you, but the chemicals used to make them may be making you feel ill. Some people have reported initial reactions to the diet, especially in the first week, as their bodies go through an adjustment period. Symptoms reported in the first week or so include changes in sleep patterns, lightheadedness, headaches, joint or muscle stiffness and changes in gastrointestinal function. Such symptoms rarely last for more than 4-5 days. In our experience, our patients have found this process to be generally well tolerated and very beneficial. A persons initial response to any new nutrition plan is very individual, and this nutrition plan is no exception. After a week, most often people report increased energy, mental alertness, decreased muscle or joint pain, and a general sense of improved well-being. Changing food habits can be a complex, difficult and sometimes confusing process. For that reason, we want to help you along the way. Please begin by reviewing this Guidebook To Success and the many resources contained here. We then encourage you to attend the Elimination Diet Support Group, offered the 1st and 3rd Wednesdays of each month. Lastly, you can reach us during regular office hours with questions or concerns at (614) 293-9777.
Bon Apptit!
Where: OSU Center for Integrative Medicine When: The 1st & 3rd Wednesday of each month Time: 5:30- 6:30pm Cost: Free (donations welcome) RSVP suggested: (614)293-9777
Food/ Groups
Fruits Dairy/ Substitutes Eggs
Foods To Include
Whole fruits, unsweetened, frozen or waterpacked, canned fruits, diluted juices Rice, nut milks (such as almond milk), coconut milk
Foods To Avoid
Oranges, orange juice, grapefruit, grapefruit juice (due to Acidity) Milk, cheese, cottage cheese, cream, all forms of yogurt, butter, ice cream, non-dairy creamers
Ener-g brand Egg Replacer (meant only for use All Eggs, egg substitutes in recipes for cooking and baking) tapioca buckwheat, potato flour, oats (glutenfree preferred) Fresh or water-packed fish, wild game, lamb, duck, chicken and turkey (preferably organic, grass-fed) Split peas, lentils, legumes Wheat, barley, spelt, kamut, rye, triticale
Pork, beef, veal, sausage, cold cuts, canned meats, frankfurters, shellfish Soybean products (soy sauce, soybean oil, tempeh, tofu, soy milk, soy yogurt, textured vegetable protein)
Nuts, Nut Butter All nuts except peanuts, i.e., walnuts, hazelnuts, Peanuts, peanut butter pecans, almonds, cashews, almonds. Sesame, & Seeds
pumpkin, sunflower seeds, tahini
All raw, steamed, sauted, juiced or roasted vegetables Cold pressed olive, flax, safflower, sesame, almond, sunflower, walnut, canola, pumpkin Filtered or distilled water, decaffeinated herbal teas, seltzer or mineral water Brown rice syrup, agave nectar, stevia, fruit sweetener, blackstrap molasses, zylitol
Corn, creamed vegetables Butter, margarine, shortening, processed oils, salad dressings, mayonnaise, spreads Alcohol, coffee or other caffeinated beverages, soda pop or soft drinks Refined, white or brown sugars, honey, maple syrup, high fructose corn syrup, evaporated cane juice, artificial sweeteners, aspartamine, Nutrasweet, Sweet & Low brands. Chocolate, relish, chutney, soy sauce, barbecue sauce, teriyaki, most other condiments
Condiments
Vinegar, all spices, including salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme, turmeric
Vegetables
Artichoke Asparagus Avocado Beets Bell peppers Bok choy Broccoli, Broccoflower Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Endive Green Onions Kale Leeks Lettuce - red or green leaf, Chinese Mushrooms Okra Onions Potatoes/Yams Snow peas Spinach Squash Swiss chard Tomato Zucchini
Meat,Poultry,Fish
Cod Chicken Duck Turkey Halibut Haddock Lamb Mahi-Mahi Pacific salmon Pollock Sole Tuna Steaks Tuna, canned, water or olive oilpacked (no added soy protein) Wild Game
* Above items are preferred to be bought organic, free-range or grass-fed as applicable
Beans
All beans except soy Lentils - brown, green, red Split peas
Milk Substitutes
Almond Milk Coconut Milk Rice Milk
Non-Gluten Grains
Amaranth Millet Buckwheat Oats (Gluten-free preferred) Quinoa Rice -brown, white, wild
Beverages
Herbal tea (non- caffeinated) Water: distilled, filtered, mineral spring, seltzer water Pure unsweetened fruit, vegetable juices Spring water
Herbs,Spices,Extracts
Basil Black pepper Cinnamon Cumin Dill Dry mustard Garlic Ginger Nutmeg Oregano Parsley Rosemary Salt-free herbal blends Sea salt Tarragon Thyme Turmeric Pure vanilla extract
Oils
Almond Canola Flax Seed Olive Safflower Sesame Sunflower Walnut
Sweeteners
Agave nectar Natural fruit sweeteners Molasses Rice syrup Stevia
Vinegars
Apple Cider Balsamic Red Wine Rice Tarragon Ume Plum
Things to avoid:
Corn syrup in beverages and processed foods Most tunas- they contain textured vegetable protein which is from soy Breads advertised as gluten-free which contain spelt, kamut, rye Many amaranth and millet flake cereals have regular corn Multi-grain rice cakes which are not just rice (purchase plain rice cakes) Chemical-based preservatives
Leftovers can be used for the next days' meal or part of a meal, e.g., leftover broiled salmon and
broccoli from dinner as part of a large salad for lunch the next day; extra chicken, sweet potatoes, rice, and beans, etc. that can be reheated for snacking or another meal.
Most foods on the home-cooked menu plan freeze quite well. Use spices and rubs generously to flavor food. There are spice combinations to replace sauces, i.e.
barbecue blend. touch.
Please add extra vegetables and fruits as you choose. The menu is a basic one and needs your personal Use the suggested snacks as needed for hunger or cravings. (See pages 10 and 11) Breakfasts that need cooking are easiest to make on your days off. If you are drinking coffee or other caffeine containing beverages on a regular basis, it is always wise to
slowly reduce your caffeine intake rather than abruptly stop; this will prevent caffeine-withdrawal headaches. For instance, try drinking half decaf/half regular coffee for a few days, slowly reduce the total amount of coffee. eliminate pesticide and chemical residue consumption. Wash fruits and vegetables thoroughly.
Select fresh foods whenever you can. If possible, choose organically grown fruits and vegetables to Read oil labels; use only those that are obtained by a cold pressed method. If you select animal sources of protein, look for free-range, grass-fed or organically raised chicken,
turkey, or lamb. Trim visible fat and prepare by broiling, baking, stewing, grilling, or stir-frying.
Small cold-water fish (i.e., cod, halibut, mackerel. sardine, salmon, sea bass, sole, tilapia) are excellent
sources of protein and omega-3 essential fatty acids, which are important nutrients in this diet. Fish is used extensively. Avoid shellfish, as it may cause allergic reaction.
Remember to drink the recommended amount (at least two quarts) of plain, filtered water each day. Strenuous or prolonged exercise may be reduced during some or the entire program to allow the body to heal
more effectively. Adequate rest and stress reduction is also important to the success of this program.
9
Day One
Breakfast Of Champions
Day Two
-orNutty
Day Three
Fresh
cooked cereal:oatmeal, or Cream of Brown Rice, with: - oat, rice or almond milk - cinnamon & agave nectar or stevia. - up to cup chopped walnuts and/or almonds. - topped with fresh or frozen fruit (unsweetened) Mixed greens salad with grilled chicken -top with vinaigrette dressing or olive oil and fresh lemon -orChicken
Granola* - with oat, rice or almond milk Optional: - dried cherries, cranberries, or blueberries(unsweetened) - up to cup chopped walnuts/almonds - ground flaxseed - cinnamon - apple chunks Leftover Chicken Rice Soup Leftover salmon Sliced veggies Fresh peach or pear Cup of Herbal Tea
Blueberry Muffins* - top with all-fruit spread - add cup almonds Cantaloupe half - filled with blueberries - sprinkle with cinnamon
Lunch
Brown rice and black beans mix - top with olive oil - garnish with chopped scallions & sliced avocado or guacamole
Gluten-free Biscuits*
Rice Soup* Mixed greens salad Fresh fruit or mixed fruit salad
Tropical fruit salad: - slice mango,kiwi,strawberries - top with shredded coconut & chopped walnuts or pecans Broiled lamb chop with - salt and pepper
Oven Roasted Veggies Fruity Spinach Salad
Dinner
Broiled salmon with - crushed garlic - lemon juice - salt and pepper - drizzle with olive oil Baked white/sweet potato-orQuinoa Salad Oven Roasted Veggies Cup of Herbal Tea
Broiled or poached halibut Baked butternut/acorn squash, sprinkle with cinnamon Chopped zucchini, red peppers, garlic and onion sauted in olive oil, topped with basil Mixed green salad, vinaigrette dressing
Crispy
Snack
Ruthies Black
Rice cakes with almond butter spread, topped with agave nectar drizzle
*=can be prepared in advance for multiple consecutive meals. =See Recipe in following section
10
Meals/Days Breakfast
Day Four
Nutri-Ola Breakfast Bars*
Day Five
Fruit Smoothie: - blend rice or almond milk with banana and/or pineapple slice - one or two ice cubes - add flax powder or other fiber if desired
Applesauce Bread Banana Bread
Day Six
Puffed Rice -or- Puffed Millet Cereal or gluten-free oatmeal - serve with rice or almond milk, top with sliced berries,
cup
walnuts
or
pecans Leftover Applesauce Bread or Banana Bread
or
Lunch
Rice Soup Mixed greens salad Fresh fruit or mixed fruit salad
Last nights Chicken Chili or yesterdays Chicken Soup Last nights Salsa/Bruschetta on rice cakes
Salmon Salad (use last nights) Fresh spinach leaves Pine nuts Red onion slices Mustard Rice Vinegar
Dinner
Chicken
Chili* Bruschetta on
Raspberry
Southwestern
rice cakes
Salmon Brown rice Green salad with vinaigrette Asparagus spears, steamed
Ruths
Quinoa Salad
Snack
Fruit Smoothie
Sweet Potato
Delight
Rice cakes topped with almond butter spread, drizzled with agave nectar
*=can be prepared in advance for multiple consecutive meals. =See Recipe in following section
11
Day 1. Breakfast of Champions- 1 serving (from Katies Elimination Diet Secrets) Ingredients: cup oats (gluten-free preferred) 1 cup of water 1 heaping tablespoon almond butter [or other tree nut butter] 1 medium banana, chopped coarsely Agave nectar [to taste] ** Optional additions/substitutes: Dried cherries/cranberries/blueberries [make sure no additives like sugar!], chopped walnuts/almonds, ground Jlaxseed, cinnamon and apple chunks Recipe: Add oats and water to a microwave safe bowl. Heat on medium-high for three to four minutes, stirring halfway (watching carefully!!). Remove from microwave, add nut butter, banana and agave nectar. Stir and ENJOY!
Day 2. Nutty Granola- approximately 8 servings (from Katies Elimination Diet Secrets) Ingredients: 4 cups oats (gluten-free preferred) 2 tablespoons ground Jlaxseed meal cup walnuts cup extra-virgin olive oil cup pumpkin seeds cup agave or brown rice syrup cup sunJlower seeds Optional: cup of dried fruit or chopped dates Directions: 1. Preheat your oven to 325 degrees F. Mix the dry ingredients in a large bowl. Add the olive oil, syrup, and nut butter and mix thoroughly. 2. Spread evenly on a couple of baking sheets. Bake for 30 minutes, removing at 10-minute intervals to stir. After 20 minutes, you may add optional chopped dates. If youre using dried fruit you may want to add it after the granola has Jinished baking. 3. Allow it to cool completely and pack in an airtight container.
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Adapted with permission from Sally Rockwell's Allergy Recipes, Nutrition Survival Press, Seattle, Washington
Ingredients: 2 cups arrowroot or millet Jlour or Jinely ground Jilberts, pecans, almonds, walnuts or sesame seeds 1 cup Jilberts or walnuts, coarsely ground 1 cup whole sesame seeds or sunJlower seeds (or a combination) 1 cup (combined) Jinely chopped dried apples, papaya, apricots, currants cup fruit puree or frozen fruit concentrate cup sesame, or walnut or sunJlower oil 2 teaspoons pure vanilla or almond extract Egg Replacer to equal 2 eggs Directions: 1. Preheat oven to 350 degrees F. 2. Use a blender or food processor to grind nuts, grains or seeds to desired consistency (or just use Jlour) 3. Mix the nuts, seeds and/or grains in a large bowl. 4. Add egg replacer to dry mixture. 5. Mix fruit, sweetener, oil and vanilla in separate bowl. 6. Pour over the dry mixture and stir lightly. 7. Slowly add water as needed, to make thick batter. 8. Spread mixture into an ungreased 8 or 9 square pan. 9. Bake for 30 minutes at 350 degrees F. Cool and cut into squares when done.
13
Day 1. Chicken Rice Soup - Serves 6 Ingredients: 4 cups chicken broth 2 cups cubed, cooked chicken 2 celery ribs, chopped 2 medium carrots, chopped 1 medium green pepper, chopped 1 medium onion, chopped cup uncooked long grain rice cup minced fresh cilantro or parsley teaspoon dried oregano teaspoon salt teaspoon pepper teaspoon ground cumin teaspoon crushed red pepper Jlakes
Directions: In a large saucepan, combine all ingredients. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until rice and vegetables are tender.
Day 1. Vinaigrette Dressing - 6 servings approximately, adapt ingredient proportion to personal taste Ingredients: cup each Jlax and extra-virgin olive oils 3 tablespoons Balsamic vinegar (preferred because it has the richest Jlavor) 2-3 tablespoons water 1 teaspoon dry mustard 1-3 cloves fresh garlic (whole pieces for Jlavor or crushed for stronger taste) Salt and pepper to taste Oregano, basil, parsley, tarragon or any herbs of your choice, fresh or dried Directions: Place vinegar, water and mustard in a tightly capped jar, and shake well to thoroughly dissolve mustard. Add oil and remaining ingredients and shake well again. Store refrigerated and shake well before using. Dressing will harden when cold; allow 5-10 minutes to re-liquify.
14
Ingredients: 1 cup almond Jlour 1 tsp stevia or other sweetener cup brown rice Jlour 1 teaspoon sea salt cup potato starch cup almond milk cup tapioca starch 1 tablespoon lemon juice 1 tsp xanthan gum cup unsweetened applesauce 2 teaspoon baking powder cup canola oil or coconut oil 1 teaspoon baking soda Recipe: 1. Line a baking sheet with parchment paper. Preheat the oven to 450 degrees F. 2. Whisk all of the dry ingredients from almond Jlour through sea salt in a medium-sized bowl. 3. Add lemon juice to almond milk. Keep chilled until ready to use. 4. Whisk applesauce into the oil. 5. Add the applesauce mixture to the dry mixture. Stir well. Then add the almond milk mixture and mix. 6. Using an ice cream scoop, place the biscuit dough on the prepared pan.
Day 6. Mustard Rice Vinegar 1 tablespoon Annies Dijon Mustard 2 teaspoon rice vinegar 1-2 Cloves crushed garlic A pinch of salt, if needed Mix together, refrigerate, use as needed.
Day 1. Oven Roasted Veggies number of servings depend on amount of veggies used Ingredients: Use any combination of the following vegetables, peeled, washed, and cut into bite-sized pieces: eggplant, small red potatoes, red onion, yellow or green summer squash, mushrooms, asparagus. Directions: Toss cut vegetables with crushed garlic cloves, olive oil and sprinkle with rosemary, oregano, tarragon, and basil to taste. Spread in roasting pan in single layers and roast approximately 20-25 minutes at 400 degrees F until veggies are tender and slightly brown, stirring occasionally. The amount of time needed depends on the size of the veggie. Salt and pepper to taste. Serve while warm, or use cold leftovers in salad.
Day 1. Quinoa Salad - Serves 8-10 Ingredients: 1 cups quinoa, rinsed several times 3 cups water, or chicken broth or vegetable broth (or a combination) 1 cup fresh or frozen peas (frozen baby peas should be just defrosted) Chopped veggies, raw or lightly steamed (broccoli, asparagus, green beans, etc) cup chopped red onion 1 pint cherry tomatoes (optional) cup chopped black olives (optional) cup olive oil 2 tablespoons balsamic vinegar or lemon juice 1-2 crushed garlic cloves 2-4 tablespoons fresh dill, chopped (or 1 Tbsp. dried dill) 2 tablespoons chopped fresh parsley Salt and pepper to taste Directions: 1.Rinse quinoa well (quinoa tastes bitter if not well rinsed). 2. Bring 3 cups water or broth to a boil. 3. Add rinsed quinoa and bring back to boil. 4. Simmer uncovered for about 15 minutes until liquid is well absorbed. 5. Transfer to large bowl with a small amount of olive oil to prevent sticking, and allow to cool. 6. Meantime, mix together remaining oil, vinegar or lemon juice, parsley, and garlic in a small bowl. Add veggies to quinoa and toss well with dressing mixture, dill, salt and pepper. Chill before serving.
16
Day 3. Crispy Rice Squares - makes 2 dozen Ingredients: 1 teaspoon cold pressed canola oil cup brown rice syrup 2 tablespoon sesame tahini, or almond butter 3 teaspoon vanilla extract 2 cups crispy brown rice cereal 2 cups puffed rice 2 cups puffed millet or Perkys Nutty Rice cup pumpkin or sunJlower seeds cup currants, chopped dried apple or dates Directions: 1. Heat oil in a large pot; 2. Add rice syrup and tahini or almond butter. Stir until bubbly. 3. Remove from heat and stir in vanilla. 4. Add remaining ingredients and mix well with a wooden spoon. 5. Press into an ungreased 13x9 pan and press mixture Jlat. 6. Let mixture set at room temperature or refrigerate. 7. Cut into squares. Store in an airtight container.
17
Day 5. Southwestern Bruschetta - 4 servings Ingredients: 2 plum tomatoes (diced) teaspoon ancho chili powder green pepper (diced) 1 tablespoon fresh cilantro 1 cup canned black beans, strained and rinsed 1 tablespoons lemon or lime juice cup red onion (diced) teaspoon cumin 2 garlic cloves minced Salt and pepper to taste 2 tablespoons olive oil(add more if mixture too dry) Directions: Chop up all ingredients, toss together in a big bowl and enjoy on top of a brown rice cake, inside a chicken breast, on top of salmon or a bed of lettuce.
18
Ingredients: cup gluten free rolled oats 1 large ripe banana 1 cup chopped nuts [your pick almonds, walnuts, pecans, macadamia] cup unsweetened natural coconut Jlakes 1 tablespoon lime juice 1 tablespoon agave nectar 1 tablespoon cold-pressed coconut oil Dash of sea salt Directions: 1. Place all ingredients into food processor and pulse until well blended. Spread onto parchment-lined cookie sheet. 2. Bake at 325 degrees F for 30 minutes or until golden brown. Slice into bars.
Day 2. Ruthies Mediterranean Black Bean Dip- approximately 4 servings Ingredients: 2 cups of organic black beans Drained (fresh is the best, soak over night in water) 3 tablespoons organic lemon juice 3 gloves of garlic medium organic red onion 1 teaspoon of cumin 2 teaspoons of chili powder Few springs of cilantro, if desired salt and pepper to taste Optional: Olive oil Directions: Put all ingredients into food processor and blend together until it forms a smooth yet Jirm consistency. Add a little olive oil on top (if desired). Serve with rice cakes and sliced avocado.
20
Day 4. Fruit Smoothie - 1 serving Ingredients: 1 cup rice or unsweetened almond milk medium sized banana cup fresh or frozen berries (i.e. strawberries, blueberries or blackberries) 1-2 ice cubes Directions: 1. Blend rice or almond milk with banana and/or pineapple slice and one or two ice cubes. 2. Add Jlax powder or other Jiber if desired.
Day 5. Sweet Potato Delight - Serves 1-2 Adapted and used with permission from The Allergy Self Help Cookbook, by Marjorie Hurt Jones, R.N. Rodale Press, Emmaus, Pa. Ingredients: 2-4 tablespoons chopped nuts (i.e. pecans or walnuts) 1 ripe banana 1 medium sweet potato, baked or microwaved 1 teaspoon oil (i.e. canola) 1 tablespoon fruit sweetener, molasses or brown rice syrup (optional) Directions: Baked potato: Prick the skin of a washed sweet potato and bake at 400 degrees F for 40 to 50 minutes or until done or microwave medium sized potato for 3-4 minutes after pricking skin. Wrap in aluminum foil for 5 minutes to allow it to rest. Recipe: In a large frying pan, dry-roast the nuts over medium heat for a few minutes. Shake the pan often. Cut the banana in half lengthwise. Cut the cooked sweet potato into inch pieces. Add the oil to the pan. Push the nuts to the outer edges. Place the banana pieces, Jlat sides down, in the pan. Add the sweet potatoes. Cover and cook for 2 minutes. Uncover, and cook for 5 minutes, until everything is heated through and browned on one side. Add the sweetener before serving.