CSA:

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.

Boulder County:

Red Wagon Farm http://redwagonorganicfarm.com

Frog Belly Farm http://frogbellyfarm.com/

Cure Organic Farm http://www.cureorganicfarm.com

Thrive Market

https://thrivemarket.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

http://www.costco.com/CatalogSearch?storeId=10301&catalogId=10701&langId=-1&refine=&keyword=organic

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.

Walmart

http://www.walmart.com/search/?query=organic

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

Sprouts https://www.sprouts.com/

Mrs. Green’s http://mrsgreens.com

New Seasons Market http://www.newseasonsmarket.com/

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
Eat grains

*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

Directions:
Withdrawal Phase

• Eat the hypoallergenic diet for six weeks.

Reintroduction/Challenge Phase

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

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.

Background:

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.

Use:

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)

Procedure:

1. 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.
2. 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.
3. 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.
4. 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).
5. 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.
6. 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).
7. 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).
8. 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

1. Add castor oil to the flannel until it is saturated (usually taking 1-2 weeks)
2. Apply to abdomen (or entire chest).
3. Wrap abdomen with an old towel so it overlaps at front.
4. 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.
5. Apply heating pad or hot water bottle to maintain heat (if necessary).
6. Wrap up in a robe/gown and read or relax for 45 minutes to an hour.
7. Store pack, as previously described.
8. Use the pack as often as possible (daily is preferred).

Alternatively:

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.

Alternative Method:

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.[1]

[1] Taken from Appendix 8 of UNDA NUMBERS: An Energetic Journey to Homeostasis and Wellness, by Dick Thom DDS, ND

Apple Crisp

Ingredients:

2-6 Organic apples, 2 Tbs of Ghee, 1 tsp of cinnamon, ¼ of gluten free oats, 1 tsp brown sugar.

Directions:

Pre-heat oven to 250 degrees
Peel and cut up apples
Put the apples in glass Pyrex bowl
In a separate bowl, combine butter, cinnamon, oats and brown sugar
Fold in the gee, cinnamon, oat, and brown sugar mixture into the Pyrex with the apples
Cook apples and mixture for 30-45 minutes
Serve warm

Bieler’s Broth “The Original Healing Soup”

Ingredients:

3 stalks of celery
3 whole zucchini
’
2 cups of string beans
1 cup of (ltalian)parsley

(These ingredients are rich sources of organic potassium and sodium.)

Directions for making the broth
: Put 1 cup of water into a stockpot. Put the string beans in first and steam for about 5 minutes. Then, put in the celery and zucchini into the pot and steam for another 5 – 7 minutes or until tender, but still crisp. Do not overcook.

Put the vegetable water and the cooked vegetables together into the blender. Blend until liquefied. Add a teaspoon of raw unsalted butter and a large handful of parsley. Blend again until parsley is liquefied.

Dosage: Drink 2 cups a day of the brothlsoup for an excellent way to stay healthy.

Uses: The original recipe was developed by Maverick physician, Henry Bieler to heal a variety of illnesses. Many times, the soup was used as a fast or general detox.  

Dr. Bieler’s Health Broth
, Adapted from “Food is Your Best Medicine” Wonderful for a Fall or Winter Detox. The liver and probably other  organ’s use those elements to clean and revitalize the body. Occasionally, when you’re sick, the best thing to do is not eat. Drink Dr. Bieler’s healing broth recipe for energy, weight loss, and cleansing.

“Optional add 1 clove of garlic. 

Herb Rubbed Lamb Chops

Ingredients:

1 Package of 3-6 lamb chops (can be purchased from COSCO), 1Tbs fresh rosemary, 1 Tbs fresh mint, ½ tsp salt, 2 cloves pressed garlic, 1 tsp olive oil.

Directions:

Mortal and pestle rosemary, mint, salt, garlic, and olive oil together
Coat each side of the lamb chops with herb mixture
Place lamb chops in a cast iron skillet on medium-low heat
Cover skillet
Cook each side 5-7 minutes

Lamb Meatballs

Ingredients:

1.5 – 2 lbs Ground lamb (from Wholefoods); 1 tsp salt, 2 tsp cumin, 3-4 cloves of garlic pressed, 2 Tbs of parsley chopped. 

Directions:

1. Mix all ingredients in a medium-sized bowl
2. Roll meat mixture into one inch round meatballs
3. Heat cast iron skillet on medium-low heat with 1 tsp olive oil
4. Cook meatballs until cooked through
5. Serve with Tzatziki

Bone Broth or Gluten Free Chicken Noodle Soup 

Ingredients:

Whole organic chicken with bones, 2 cups celery, 3 cups carrots, handful of parsley, whole medium-sized onion, 2-3 Shitake mushrooms (all coarsely chopped), rice noodles, chicken broth, salt and pepper.

Directions:

1. Soak clay roasting pot in water or use a seasoned cast iron Dutch Oven
2. Add whole chicken in the pot
3. Cook in clay pot or Dutch Oven at 475 degrees for 45 minutes – 1 hour
4. Debone chicken carcass
5. Puree onions and mushrooms with water in Blendtec Blender
6. Put all the parts of the chicken (bones, skin, ligaments and drippings) into a crockpot with the celery, parsley, onions, carrots, salt and pepper, and water to top
7. Cook on low for 12-24 hours
8. Once the bones have been cooked 12-24 hours, strain all of the vegetables, bones, and meet from the broth
9. Put strained broth back into the soup pot
10. Add a new supply of carrots, parsnips, pureed Shitake mushrooms and onion, rice noodles and chicken to the broth
11. Cook until the vegetables are cooked
12. Serve hot

Cauliflower/Brussels Sprouts

 Ingredients:

1 Head of Cauliflower or Brussels sprouts, 2-4 Tbs Ghee, 1 package of pancetta, 1 yellow onion, 2 cloves of garlic chopped.

Directions:

1. Blanch cauliflower or Brussels sprouts (once vegetables begin to boil, take them off the burner)
2. In a cast iron skillet, combine all ingredients and cook on high heat until the cauliflower or Brussels sprouts are brown

Chicken Sausage Omelet Delight 

 Ingredients: 

1 lb Organic chicken sausage (pre-cooked) diced up, ½ small onion, 1 Tbl cooked quinoa, 5 cherry tomatoes, 2 Tbls butter, 2 eggs, cheddar cheese (optional), and avocado (optional).

Directions:

1. Cook chicken sausage in a cast iron skillet and then dice up meat
2. In cast iron skillet, sauté butter, onion, cherry tomatoes, and Quinoa (cooked) for 4 minutes
3. Whip eggs in a bowl with a splash of water
4. Pour eggs and chicken sausage into sauté mix. Add avocado and cheese, if desired
5. Cook both sides of Omelet

Egg Muffins

Ingredients: 

8 Organic eggs, 8 oz cooked ham or organic chicken sausage, 1 cup diced organic red bell pepper, 1 cup diced onion, 1/4tsp salt, 1/8 tsp ground pepper, 2 Tbls water.

Directions:

1. Preheat oven to 350 degrees
2. Grease 8 muffin tins or use cupcake liners
3. Beat eggs in large bowl
4. Mix in ham or chicken sausage, bell pepper, onion, salt, pepper and water in with eggs
5. Pour egg mixture evenly into muffin tins
6. Bake 18-20 minutes, until cooked through

Ground Turkey Sauté 

Ingredients: 

1.5 – 2 lbs Organic ground turkey, bison, or grass fed beef (can be purchased at COSCO), 3 cloves of chopped garlic, 1 yellow or red onion, 2 carrots chopped, 3 leaves of chard or kale chopped up 1/8 of a red cabbage head chopped up, a handful of cherry tomatoes cut in half.

Directions:

1. Brown meat in a cast iron skillet
2. Add garlic, onion, carrots, chard/kale, red cabbage and cherry tomatoes and sauté until vegetables are cooked through

High Energy Smoothie

Ingredients: 

1 Organic banana, 1Tbs almond or peanut butter, 1 cup of frozen organic strawberries or blueberries (can be purchased at COSCO), 1 – 1.5 cup hemp or almond milk.

Directions:

1. Put all ingredients in a blender, food processor and blend until ingredients are liquefied
2. Drink!

Kale Chips

Ingredients:

One bunch of organic kale, olive oil, salt.

Directions:

1. Pre-heat oven to 200 degrees
2. Wash Kale leaves
3. Remove the spine of each Kale leaf and tear the leaves into bite-sized pieces
4. Massage kale with olive oil
5. Place kale on a cookie sheet
6. Sprinkle with Sea Salt
7. Bake in oven for 1 hour

To Make it easy, I have provided a grocery list below:

Nuts:

Almonds

Almond Butter

Cashews

Hazelnuts

Vegetables:

Rainbow Carrots

Sugar Snap Peas

Celery

Broccoli

Cauliflower

Brussels Sprouts

Spinach 

Parsley

Cilantro

Organic Kale

Watercress

Onions- Yellow and Red

Green Peppers

Garlic

Mint 

Rosemary

Fruits:

Organic Granny Smith Apples

Frozen Organic Blueberries

Frozen Organic Berry Mix

Frozen Organic Strawberries

Organic Pears

Bananas

Beans:

Navy Beans

Garbanzo Beans

Black Beans

Hummus

Falafel 

Pesto

Protein:

Lamb

Grass Fed Organic Beef

Eggs

Buffalo

Turkey

Milk:

Hemp Milk 

Almond Milk 

Coconut Milk

Grains:

Quinoa

Wild Rice

White Basmati Rice

Rice Pasta

Sea Salt

Ghee