Try a “Simple Diet”

1. Try a “Simple Diet” • For a fresh start, try one full week of just whole, plant foods. • Whole Plant Foods include: • Vegetables • Fruits • Whole Intact Grains • Starchy Veggies and Roots (like Potatoes, Beets, and Hard Squashes) • Legumes (like Lentils, Beans, and Peas)

2. Try a “Simple Diet” • Eliminate all: • Caffeine and Alcohol • Taxes liver and nervous system and dehydrates (water is our friend) • Caffeine addicts should take an extra week prior to simple diet to reduce their intake gradually and avoid withdrawal. • Animal foods like meat, fish, dairy, and eggs • No fiber, very little water, hormones, fat, cholesterol • All Oils like olive, coconut, canola, etc. • No fiber, water, nutrients, high fat taxes the liver • Added sugar including honey, agave nectar, maple syrup, etc. • No fiber, no water, few nutrients, affects blood sugar • Added Salt • Increased risk of heart disease, stroke, stomach cancer, water retention • High Fat Plant Foods like avocados, nuts, and seeds • High fat foods suppress immune system and tax the liver

3. Ok, how do I do this? • A Simple Diet: • Eat a variety of raw and cooked fruits, vegetables, intact whole grains, legumes, and starches • Use oil-free preparations for cooked food • Use vinegars, lemon and lime juices, herbs and spices to flavor food instead of salt and sugar

4. Ok, How do I do this? • Sample Breakfast: • Whole fresh orange and a baked apple and sliced banana over oatmeal or quinoa with unsweetened almond or soy milk • Fresh fruit salad and oil-free potato or sweet potato hash with spinach, mushrooms, and bell pepper • Sample Lunch: • Green salad topped with no-salt-added salsa, Quinoa and chickpeas with veggies • Carrots and celery dipped in oil-free hummus, lentil soup over brown rice • Sample Dinner: • Steamed Greens with lemon juice and garlic, baked potato stuffed with broccoli, oil-free roasted veggies and hummus • Cucumber Salad with sugar-free rice wine vinegar, Steamed edamame, Oil-free stir-fry veggies with brown rice.