INTRODUCTION TO DETOX
PRE CLASS HOMEWORK
Detox Guide section in binder: Dietary Guidelines (pgs 1-15).
Recipes section in binder: Elimination Diet Food Plan, Shopping List & Quick Foods.
Action Plan: A
Stool Test Kit
Post class NOTES & RECIPES
Great to see you this week. We discussed detoxification, how to prepare for the elimination diet and reviewed the various sections within our binders. We recommend you start the elimination diet within 1 week of this class. Even if you don't start the elimination diet immediately, you should start taking the supplements that we gave out in class today. You will take all of these supplements until you finish them. Most are about a 30-day supply, some are 60-90-day supply. We generally do not have you repeat the detox supplements, unless the doctor recommends you continue them based on your lab results.
What is detox? Detoxing is about getting toxins out of the body. We have to stop putting the bad things in through our diet and chemicals that we are exposed to.
The first step is working on the diet, getting potential food sensitivities and triggers out of our diet.
Second is supporting our liver and our gut which are 2 big players in the detoxification process in the body. The liver helps to package toxins so that they can be excreted into our gut. Then our gut has the option of unpacking and sending them back in (we do not want this) or excreting toxins through our bowel movements (fat soluble toxins) or urine (most water soluble toxins). We can also excrete toxins through our sweat or breath. Bowel movements play such a big role in helping us excrete toxins, so it is very important that you have regular bowel movements, as well as urination. Please let us know if you are constipated or not urinating regularly. We have supplements that can help with constipation. Bone broth is also important to helping with gut healing.
Check out this video on the Psychology of Detox by Emily Rosen.
Soupcycle : Call ahead to check what they have - this is great broth and the cheapest we have found in the area at $5 / quart. They only make beef and pork bone broth however so this is not your resource while you are on the elimination diet.
"Health Ranger" - Mike Adams has done research on heavy metal contamination and water filters. Check out his store for Chlorella.
Simple Bone Broth Recipe
- 2-4 pounds bones
- 2 chicken feet for extra gelatin (optional)
- 2 Tbsp apple cider vinegar
- Optional: vegetables - 3 carrots, 2 medium onions, 4 stalks celery, 1 bunch parsley, herbs/spices to taste
- Place bones, chicken feet and vinegar in a large crockpot and cover to the top with water.
- Heat on low for 8-48 hours for chicken, 12-72 hours for beef.
- (Optional) Add the vegetables for the last few hours of cooking for additional flavor, and the parsley for the last 30 minutes of cooking.
- You can start to use broth from the crockpot after the minimum cooking time and up to 1 week from the time you start the crockpot.
- You can store jars of broth in mason jars in the fridge or freezer (if they are freezer safe). I prefer to cool the broth in the fridge which makes it easy to scoop out the fat after it has solidified, then reheat on the stove before serving.
- It is important to use healthy sources of bones such as organic chicken or grass-fed grass-finished beef or lamb. Here in Portland we can buy them at New Seasons, Old Salt Market or directly from farmers specializing in grass-fed grass-finished beef.
- When you refrigerate your bone broth it may turn to a jelly-like consistency. This is good! This is a sign that you have collagen and gelatin in your bone broth, two of the components that make bone broth so amazing for you.
Coffee alternative options
Cleanse friendly Restaurants in Portland
When you get your stool test off in the mail please call us and set up an appointment with Dr Bergstrom for feedback on your test (30 days +).
If you get a bill from a lab please do not pay. Feel free to bring it in and we'll check it out for you.
Welcome letter - this is a reminder about the main points of functional medicine. If people ask you what this program is about this is a good refresher.
Weekly Action Plans - this goes through brief action steps to work on each week, things to improve all of these important aspects of your life. Review each action step for Weekly Action Plan A.
Get Happy Journal - gratitude journaling is research based. We know that when we practice gratitude in this way it creates new connections between your brain cells, new neural connections that make it easier for these grateful thoughts to occur spontaneously. We know that gratitude journaling and being generally thankful lead to happiness, and these shifts in our mood help our physical health by decreasing stress hormones and inflammatory chemicals. That’s the mind-body connection that we are focusing on.
Daily Nutrition Journal
- To track the phytonutrient colors you consume, check the boxes for each color you eat.
- PFC (Protein, Fat & Carbohydrates) - aim to get 1 serving of protein and 1 serving of fat at every meal. Focus on these more than carbohydrates. Carbohydrates from vegetables (and starchy vegetables) are generally the highest quality, most nutrient-dense carbohydrates. Focus on vegetables first, then fruits, then gluten-free grains like quinoa or rice.
- Make notes about sleep, emotions, etc at the bottom of the page.
- Review the dietary guidelines (page 5) for foods to eat and foods to remove or substitute.
- The detox happens at the same time as the elimination diet. Detoxification is the process by which the body removes toxins; the elimination diet refers to the dietary changes we make to remove common food triggers and allergens, including wheat (barley, rye, spelt, farro, and all gluten-containing grains), dairy, eggs, corn, soy, beef, pork, shellfish, processed foods/meats, white sugar, coffee, alcohol and chocolate. A simple analogy we like to use in functional medicine explains it like this, "If you’re sitting on two tacks and you remove only one, you don’t feel 50% better." We have to remove all the potential allergens, give the body a chance to heal, and then add foods back one at a time to test each food individually.
- Duration - 3-4 weeks doing it full out 100%. Your system needs that time to clear inflammation. Then we will retest foods one at a time and your diet will expand again.
- Limit sugar to 2-3 tsp/day (8-12 grams) from natural sources like honey, maple syrup or molasses.
- The most basic part of removing toxins and the detoxification process are detox diet, water, gentle movement (walking), bowel movements. Let us know if you are having trouble with constipation because this will prevent your body from detoxing.
- Flag the shopping list.
- Flag Quick foods.
- These recipes are meant to help if you need ideas during the elimination diet. But, try not to overwhelm yourself with making lots of new recipes, if you don't already enjoy cooking and making new things.
- Try one new recipe/day or so. Otherwise focus on quick and easy to eat foods from the shopping list and the quick foods list. Don’t overwhelm yourself with food prep.
Phytonutrients - You can refer to this for ideas for what to eat in each of the colors on the daily journal, but don’t worry about reading too much of this.
Exercise - We have an exercise class with a personal trainer where we will go over 4 specific strength training exercises that you can do on your own at home. We will also give you handouts in class that explain the benefits of strength training, as well as show you pictures. Additionally, you can find videos demonstrating these 4 exercises on the "Fitness page" of the online classroom.
Labs Section - This is a place for you to keep your labs as they come in, if you want to.
Resources - We will hand out additional information and reading in certain classes. Feel free to add materials to your binder in this section.