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March 27, 2011

The ED Diet: My Shopping List

Here is the recommended Shopping list. Note, I have eliminated things, I don't like (or am allergic to).


Fruits
Apples
Apricots
Blackberries
Blueberries
Cantaloupe
Cherries
Coconut
Figs
Huckleberries
Kiwi
Kumquat
Loganberries
Mangoes
Melons
Mulberries
Nectarines
Papayas
Peaches
Pears
Plums
Raspberries
Note: Dried fruits are okay in moderation, but please use very sparingly as they are still high in concentrated sugars and even though they’re natural sugars and better than a candy bar, they still spike blood sugar levels, keep us relying on sweeteners to boost us up, and also be constipating for many people. You can reconstitute them by soaking in warm water until they plump back up which will cut down their constipating effects. Avoid dried bananas and raisins entirely, since grapes (and bananas) are not allowed on the program.

Vegetables
Artichoke
Arugula
Asparagus
Avocado
Bamboo shoots
Beet & beet greens
Bok Choy
Broccoflower
Broccoli
Brussel
sprouts
Cabbage
Carrots
Cauliflower
Celery
Celery root (celeriac)
Chives
Cucumber
Dandelion greens
Endive
Jicama
Kale
Kohlrabi
Leeks
Mushrooms: all
Onions
Pak choi
Okra
Red leaf
chicory
Sea vegetables/seaweed:
kelp, dulse, hijiki, arame,
wakame
Radishes
Rutabaga
Snow peas
Spinach
Sprouts: all
Squash: winter & summer
Swiss chard
Turnip
Watercress
Zucchini

Beans
Lentils: brown, red, green,
yellow, French
Split peas
Chickpeas
All beans, except soy
(edamame)

Non-Gluten Grains
Amaranth
Millet
Quinoa: red & white
Teff
Buckwheat
Rice: brown, red, black
(forbidden rice), wild

Cereals & Pasta
Puffed brown rice
Puffed millet
Brown rice pasta
100% Buckwheat noodles
Kelp noodles
Rice crackers

Bread & Baking
Arrowroot powder
Baking soda
Baking powder (non-aluminum)
Rice bran
Gluten & yeast-free breads
Quinoa flakes
Flours: brown rice, teff, millet,
tapioca, amaranth, garbanzo
bean, coconut, chestnut,
sorghum

Flesh Foods
Free-range chicken, turkey,
duck
Lamb
Buffalo
Wild game:venison, quail,
pheasant, rabbit
Cold water ocean fish: wild
pacific salmon, ocean char,
cod, halibut, haddock, sole,
pollack, tuna, stripped bass
Water-packed canned tuna
(without added soy protein)
Sardines
Anchovies

Oils
Almond
Flax seed
Coconut (best for cooking
at high temperatures)
Olive
Pumpkin
Safflower Sesame
Sunflower
Walnut
Hazelnut
Truffle
Note: Please make sure oils are unrefined, extra virgin, non-gmo, organic, cold-pressed, etc.

Vinegars
Apple cider BalsamicRed wine RiceTarragon Ume plum

Nuts & Seeds
Almonds,
Cashews,
Flax seeds,
Hazelnuts (filberts),
Pecans,
Poppy seeds,
Pumpkin seeds,
Sesame seeds
Sunflower seeds,
Walnuts,
Hemp seeds
Note: All of the above can be consumed as butters and spreads (tahini, almond butter, etc). Nuts and seeds are best consumed raw (not roasted) and unsalted.

Dairy substitutes
Almond milk (unsweetened) Hemp milk (unsweetened) Hazelnut milk (unsweetened)Coconut milk or water Rice (whole grain, brown rice) *rice milk is the most processedof the dairy substitutes and often sweetened. Other dairy substitutes preferred.
Beverages
Teas: herbal, white,
rooibos, green,
yerba mate Kombucha
Mineral waterFresh squeezed fruit and
vegetable juice*
made with only
Clean-approved fruits and vegetables


Herbs, Spices & Extracts
Allspice, Anise, Basil, Bay leaf, Caraway seeds, Cardamom, Celery seeds, Cinnamon, Clove, Coriander, Cumin, Dandelion, Dill, Dry mustard, Fennel, Garlic, Ginger,
Mint, Nutmeg, Oregano, Parsley, Saffron, Sage, Salt-free herbal blends, Savory Sea salt, Tarragon, Thyme, Turmeric, Vanilla extract (pure), Raw cacao, Carob (unsweetened)

Note: Small amounts of chili and cayenne powders are acceptable if you know you aren’t allergic to nightshades

Condiments
Mustard (made with apple cider vinegar)
Nutritional yeast
Wheat free tamari*
Nama shoyu*
Miso*
*These have small amounts on fermented soy - avoid if you know you are sensitive to soy

Sweeteners
Whole fruit sweeteners (dates),
Brown rice syrup
Stevia, Xylitol,
Agave (definitely not the preferred choice, but okay in moderation)


Note: The sweet taste in general is meant for us to consume in small amounts. Natural fructose in whole fruits are available seasonally and come “packaged” with beneficial fiber, vitamins, minerals and enzymes. Unfortunately, we’ve grown accustomed to having them readily available whenever we want. We consume too many empty calories and this has detrimental effects on our bodies and emotions.

We do suggest agave as an alternative to refined sugar, but we highly recommend that any processed sweetener always be used in moderation, especially during a cleansing program where the detoxification organs are working extra hard. Our preferred sugar replacement is stevia, an herb that does not affect blood sugar and contains zero calories. It comes in liquid, powder and whole leaf form and can be used in any recipe or in your shakes.

Raw and organic honey is another less processed alternative to refined sugar, as it contains beneficial enzymes and aids digestion but it’s best to use it sparingly only after the 21 day program as it’s still a concentrated sugar.

A cleanse such as this one will help to identify our emotional and physical triggers, habits and eating behaviors. When we eliminate toxins, encourage healthy microflora growth in our digestive tracts, and begin introducing more greens (especially in the form of fresh juices), quite often sugar cravings begin to disappear, and our bodies find a healthy balance.




All information from:  www.cleanprogram.com. support@www.cleanprogram.com

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