7 Day Anti-inflammatory Fresh Start Cleanse
This temporary eating program is designed to reduce systemic inflammation. The foundation of this diet is bone broth. Bone broth provides concentrated nutrition and easily assimilated minerals. Bone broth contains proline and glycine, which are anti-inflammatory amino acids. It helps to repair the lining of the small intestine, aiding in the absorption of vitamins, minerals, and nutrients.
FOODS THAT SHOULD BE AVOIDED
- Nightshades: potatoes, eggplant, tomato, sweet and hot peppers
- ALL GRAINS, including — wheat, rye, oats, barley, quinoa, spelt, amaranth, brown and white rice
- All prepackaged foods, sugar, dairy, junk foods, refined/processed foods
- Alcohol and Caffeine
If you start this program — STICK TO IT! Don’t try it one day then quit. To get the full benefits, you must follow as directed.
BREAKFAST FOR EACH OF THE SEVEN DAYS
- 2-4 eggs; hard boiled, poached, or lightly cooked in coconut oil
- 1 cup of bone broth
- Raw Carrot Salad (shredded carrots, splash raw cider vinegar and coconut oil)
- 1 tablespoon coconut oil
- FRUIT: green apples, pear
Between breakfast and lunch, drink at least 2 cups of water.
LUNCH FOR EACH OF THE SEVEN DAYS
- 1 scoop of OptiCleanse GHI or other pea based protein mixed with enough unsweetened almond milk or coconut milk to your liking.
Make a chopped salad of fresh raw vegetables and 1 type of raw organic nut. Use four of the following:
Artichokes, Asparagus, Avocado, Beans, Bean Sprouts, Beets, Carrots, Cauliflower, Cucumbers, Celery, Endive, Fennel, Fresh Green Peas, Kale, Kohlrabi, Lettuce, Onions, Parsley, Radishes, Spinach, Sprouts (any kind), Turnips.
- 1∕2 cup extra virgin organic olive oil
- 1∕4 cup fresh squeezed lemon juice
- 1∕4 cup raw, organic apple cider vinegar
- Salt to taste
ONE CUP OF BONE BROTH WITH LUNCH
Between lunch and dinner, drink at least 2 cups water.
DINNER FOR EACH OF THE SEVEN DAYS PROTEIN
Chicken, turkey, grass fed beef, ostrich, or fish (at least 6 oz). Cook very basic. Baked, boiled or pan fried.
Salt, pepper, and lemon juice can be used for flavor.
Select 2 or 3 of the different kinds listed previously and sauté them with avocado or coconut oil. Eat a generous helping of each.
ONE CUP OF BONE BROTH WITH DINNER
If you feel hungry after dinner, eat 1 handful of raw organic nuts.
BONE BROTH RECIPE
- Bones, from organic, free range and/or grass fed animals*
- 1 large onion chopped
- 1⁄4 cup Apple cider vinegar
- You can also add peppercorns, bay leaves, allspice berries and garlic cloves
Fill a big crock pot or stock pot (at least 8 quarts) half full of bones (chicken, turkey, beef and/or fish bones). If using beef bones, roast beforehand for 25 or 30 minutes at about 375 F and then use them to make a stock.
Add vegetables. Cover bones/vegetables with filtered water to an inch from the top of the pot. Add 1⁄4 of a cup of apple cider vinegar with the cold water. At this point, you will want to let the broth sit, unheated, for at least a half hour so that the vinegar has a chance to start to break down the bones allowing for the minerals to leach out into the water. After letting it sit for a half hour, bring your broth to high boil for ten minutes, then reduce to low heat so it doesn’t do much more than a simmer. You’ll want to skim the gray froth off the top.
You can continue to add water as it evaporates. Allow around 24 hours for chicken stock and 48 hours for other, tougher bones. The longer it simmers the more minerals you’ll leach from the bones. Store in refrigerator to use as needed. Drink it warm.
*Ask your local butcher for a carcass of chicken or beef bones (many call them “dog bones” or “soup bones”). Many local grocery stores sell “soup bones”. You can also keep all the bones from the meat you eat.
The Executive Chef and Founder of The Flavor Chef has put together a great bone broth. He specializes in healthy balanced meals using locally grown, organic produce and free range, humanely raised meats and poultry.
NOTE: **Please do not use conventional canned Chicken or Veggie broth for your Fresh Start Cleanse.