Mayo Clinic: Nutrition and Healthy Eating
Fail Safe Diet
Domestic Diva Unleashed: Failsafe Diet
The RPAH Elimination Diet (Failsafe)
Food Map for IBS
Stanford Hospital: Low FODMAP Diet-Handout (PDF)
Differences Between SCD & GAPS
Low Glycemic Index
University of Sydney: GlycemicIndex.com
Eat Good Carbs: About Low GI Carbs
Tacanow Resources: Phenols, Salicylates, Additives
SCD (Specific Carbohydrate Diet) – Elaine Gottschall
SCDDatabase.com (link is currently down)
Resources for Discounts on Healthy Foods
Buying into a community food share program is a wonderful way to support our local organic farmers and also get fresh produce, eggs, dairy and meat. You can belong to a CSA for a summer share or a year long share.
Red Wagon Farm http://redwagonorganicfarm.com
Frog Belly Farm http://frogbellyfarm.com/
Cure Organic Farm http://www.cureorganicfarm.com
Thrive Market offers thousands of the best-selling healthy, natural products from your favorite brands at wholesale prices. For every paying member, a membership is given to a low-income American family.
Costco sells more organic foods than any other store in the world. You will be pleasantly surprised at how much you can save on your organic produce, meats, snacks, dairy and fruit.
Health Food Stores
If you have the time to shop around the natural food stores you can find some great discounts from time to time. They also have great recipes on their websites.
Lucky’s Market http://www.luckysmarket.com/
Whole Foods Market http://www.wholefoodsmarket.com
Alfalfa’s Market http://www.alfalfas.com
Natural Grocers https://www.naturalgrocers.com
Mrs. Green’s http://mrsgreens.com
New Seasons Market http://www.newseasonsmarket.com/
Dr. Pratt’s Anti-Inflammatory Diet
Ideally, a six-week elimination diet assesses food intolerances and irritants accurately. A favorable response can occur within two weeks, but it is rare.
• Omit food intolerances and irritants from the diet for six weeks.
• Reintroduce suspected food irritants or intolerances one at a time back into the diet, while checking for adverse reactions.
• Use organically grown fruits and vegetables whenever possible.
• Set up the diet so that foods in the same family are not repeated within a 3 day period.
The Hypoallergenic diet
Foods to eat for the six-week period:
Rice/Broccoli Cauliflower Lettuce Spinach
Squash Cabbage Olive oil Rice Vinegar
Peaches Cherries Filtered water Sea salt
Turkey (organic) *Cranberries *Apricots *Beets
*Prunes Quinoa Teff Beans
Millet Sweet potatoes Yams Legumes
Juices from the fruits list above Lentils
*Cook these foods to decrease antigenicity, the degree to which a substance induces an immune response.
Common food irritants and intolerances
Foods to omit from the diet for the six-week period:
Dairy Refined sugar Soy Products
Citrus Eggs Tomatoes Bananas
Seafood Potatoes Corn Pork
Beef Peanuts Wheat
Caffeine products – chocolate, tea, coffee, soda
• Eat the hypoallergenic diet for six weeks.
If an unpleasant reaction occurs, discontinue the food and make a note of the reactions (feelings, bloating, mucous production, mental change, chills, etc.) in the symptom diary.
1. After the six-week period, choose one suspected food irritant or intolerance.
2. Eat the suspected food at each meal for 1-2 days.
3. If there is a reaction, discontinue eating the food and wait for the symptoms to clear before introducing another.
4. If there is no reaction, it is possible that you are not sensitive to the food.
5. Reintroduce a second suspected irritant or intolerance in the same way, and observe any effects.
6. Continue reintroduction of additional foods until all foods have been checked.
Partial list of noted reactions to food irritants and intolerances
The following reactions can occur during the withdrawal phase or during the reintroduction/challenge phase of the anti-inflammatory diet.
• Skin reactions – itching, burning, hives, red spots, sweating, etc.
• Ear, Nose, & Throat – sneezing, runny nose, sore or dry throat, hoarseness, ringing in the ears, dizziness
• Eyes – Blurring, spots before eyes, watering, pain, sore or dry throat, hoarseness, ringing in the ears, dizziness
• Respiratory – wheezing, mucous formation, shortness of breath, tightness of chest, asthma
• Cardiovascular – pounding heart, increased heart rate, flushing, tingling, faintness
• Gastrointestinal – increased salivation, canker sores, indigestion, bloating, stomachache, heartburn, colic, constipation, pain diarrhea, gas, itching or burning of rectum or anus.
One may also experience weight gain from a food intolerance
• Genitourinary – frequent, urgent or painful urination, inability to control bladder, itching, discharge, pain, water retention
• Musculoskeletal – Fatigue, weakness, pain, swelling, stiffness of joints, backache
• Nervous System – headache, migraine, drowsiness, inability to concentrate, depression, irritability, restlessness, hyperactivity, dizziness, numbness, tremors
Dr. Pratt’s Spring Smoothie
1 cup of cilantro
2 stalks of fennel
1 slice of lemon with the rind
1/2 avocado peeled
1/2 organic green apple
16 oz. of water
1 cup of watercress or endive
Blend until smooth.
The Castor Oil Pack
The castor bean (Oleum ricini), also know as Palma Christi, due to its shape and healing properties, is known principally as a cathartic (strong laxative when taken internally). A gentler use is in the form of a pack placed over the abdomen, usually with heat applied. The oil is absorbed into the lymphatic circulation to provide a soothing, cleansing, and nutritive treatment, which stimulates immune function via lymphatic stimulation and tonifies internal organs.
The castor oil pack has many applications, and has been used in specific cases such as uterine fibroids and ovarian cysts that are non-malignant. Other conditions, which respond well include: headaches, liver disorders, constipation, diarrhea, intestinal disorders, gallbladder inflammation or stones, conditions with poor elimination, night time urinary frequency, inflamed joints and most importantly, general detoxification.
It is to be used with caution in pregnancy or during menstruation, as it may create additional bleeding.
What you need:
- Castor oil
- Old towel
- 36” X 10” white cotton flannel or wool flannel
- Hot water bottle or heating pad (optional)
- Fold flannel into 2-3 thicknesses to fit over your entire abdomen. In many cases (especially if there is a breast or lung issue). Cover the ENTIRE chest and abdomen.
- Drizzle approximately 1/8 cup of castor oil onto the flannel. Fold flannel in half to add the oil. Unfold and apply to abdomen. (NOTE: The first couple of weeks you use the pack, you will have to add an additional tablespoon of oil every 3-4 days. Eventually, the pack will be saturated enough that reapplication of oil should only be needed every 1-2 weeks). The pack should not be dripping with oil. As an example, it should have just enough oil to make a slight oil mark on furniture, as if you were going to polish it.
- Lay an old towel out on the surface you will be lying on. This will prevent STAINING, as castor oil stains and you will not likely be able to get it out, so be cautious.
- Ideally, lie on your back, with your feet elevated (use a pillow under your knees and feet), placing flannel over entire abdomen (or chest), cover with a towel and then place a hot water bottle or heating pad on top. (NOTE: Heat is not required during warm weather months).
- Leave pack on for 45-60 minutes. This is an excellent time to practice visualization, meditation, or relaxation breathing. (This involves placing one hand on your diaphragm and the other on your lower abdomen. As you breathe in, force your lower abdomen to swell like a balloon. With each breath out, practice relaxing your jaw and shoulders. As you practice more, relax all of the muscles in your body. Alternatively, you may prefer to just sleep. Some people will wear the pack all night using an ace bandage to hold it in place.
- After finishing, if necessary, you can remove the oil with a solution of 2 tablespoons of baking soda to one quart of water or often hair conditioner works well. You may also choose to leave the oil on the skin to be totally absorbed over time. (NOTE: There should be only a very think film of castor oil on the skin, when you finish the treatment).
- Store the pack in a large zip-lock bag. Reuse the pack many times, adding more oil, as needed, to keep the pack saturated. Replace the pack after it begins to change color (usually after several months).
- For maximum effectiveness, it is necessary to apply the pack, as often as possible. Try using the pack at least 4 consecutive days per week for at least 4-6 weeks. Patients, who use the pack daily, will receive the most beneficial effects. Once the pack has been used at its’ effectiveness felt, most patient will continue to use the pack on a regular basis for many years.
The “DO ANYWHERE” Castor Oil Pack
- Add castor oil to the flannel until it is saturated (usually taking 1-2 weeks)
- Apply to abdomen (or entire chest).
- Wrap abdomen with an old towel so it overlaps at front.
- Tie this comfortably tight by using 2 ace bandages, one around the ribs and the other around the waist, to keep the pack close to the body.
- Apply heating pad or hot water bottle to maintain heat (if necessary).
- Wrap up in a robe/gown and read or relax for 45 minutes to an hour.
- Store pack, as previously described.
- Use the pack as often as possible (daily is preferred).
Use a castor oil pack holder which is available online. It is a “self-contained” unit and eliminates all the mess. Once you try it, you will love it.
Many patients apply castor oil directly to the abdomen without the flannel pack. Proceed as before covering the area where the castor oil has been applied with a towel and place a heating pad or hot water bottle on top of the towel. This is often applied for the entire night and in the morning the castor oil will be totally absorbed through the skin. Remember to use old sheets on your bed, as the castor oil does stain (which will be permanent).
While this may be a more convenient way to apply castor oil, it is not as effective as using the flannel pack.
 Taken from Appendix 8 of UNDA NUMBERS: An Energetic Journey to Homeostasis and Wellness, by Dick Thom DDS, ND