14-DAY PAIN AND INFLAMMATION PROTOCOL

Transcription

1 Direct from her clinic, Haylie Pomroy s exclusive 14-DAY PAIN AND INFLAMMATION PROTOCOL 1

2 INDEX 3 MEAL MAP 4 FOOD LIST 6 TROPICAL CITRUS MELON SMOOTHIE 7 PAIN & INFLAMMATION SMOOTHIE 8 I-BURN TEA 9 TOMATO & ZUCCHINI FRITTATA 10 TURKEY, SWEET POTATO SKILLET 11 DOVER SOLE WITH ROASTED VEGGIES 12 SOUTHWESTERN TURKEY STIR FRY 13 HARVEST MINESTRONE WITH KALE 14 HALIBUT WIHT VEGETABLES 15 AVOCADO EGG SALAD 2 3

3 PAIN AND INFLAMMATION FOOD LIST Free Foods (Eat as much as you want!) Celery Cucumber Vegetables (minimum serving size is 1 cup raw) Alfalfa sprouts Artichoke and artichoke hearts Arugula Asparagus Beets, roots and tops (greens) Bell peppers (red) Brussels sprouts Cabbage (red or green) Carrots Cauliflower Celery Collard greens Cucumbers Daikon/white radish Dandelion greens Garlic Ginger Green beans Hearts of palm Jicama Kale Kelp Mushrooms (baby bella, maitake, portobello, shiitake, white button) Onions (red) Parsnips Radishes Rutabagas Seaweed Spinach Spirulina Sweet potatoes Swiss chard Tomatoes Turnips Watercress Yams Zucchini Fruits (serving size is 1 piece or 1 cup you may use fresh or frozen fruit) Asian pears Blueberries Cherries Cranberries Grapefruit Grapefruit Lemons Limes Pears Persimmons Pineapple Pomegranates Raspberries Watermelon 4 5

4 Proteins (serving size is 4 ounces meat/poultry; 6 ounces seafood/fish; 1 egg; ½ cup legumes; ½ cup grains; ¼ cup nuts/seeds; ½ cup hummus). Adzuki beans, sprouted Black beans Crab Eggs Fish, raw (such as sashimi) Fish, white (such as Dover sole, cod, tilapia, halibut, or any white fish, preferably wild-caught) Hummus Fats (serving size is ¼ avocado or 1 to 2 tablespoons other fat or oil) Avocado Coconut milk Coconut butter, raw Olive oil, extra-virgin Miscellaneous Birch xylitol Cayenne pepper Celery seed Cilantro, fresh Kaniwa, sprouted Kidney beans Mung beans Oysters (in water or olive oil or raw) Pine nuts Pumpkin seeds, raw, preferably sprouted Quinoa (ideally sprouted or whole-grain) Cinnamon Parsley, fresh or dried Pepper, black Red pepper flakes, crushed Sardines (canned) Sesame seeds, black Sunflower seeds, raw, (preferably sprouted) Turkey Walnuts, raw Wild rice, sprouted Lentils, sprouted Sea salt Stevia, pure Nutmeg TROPICAL CITRUS MELON SMOOTHIE SERVES 1 ¼ cup pine nuts 1 lemon, peeled 1 cup water ¾ cup ice ½ pink grapefruit ½ watermelon ¼ avocado ½ cucumber Optional: dash of ground cinnamon Optional: birc xylitol or pure stevia, if you need more sweetness 1. Dry-blend the nuts. Add the lemon, water, ice, pink grapefruit, watermelon, cucumber, and avocado. Blend until smooth. If you need more flavor, you can add a sprinkle of cinnamon and/ or a few drops of pure stevia or birch xylitol to taste. SMOOTHIE BOOST Kale and Spinach Kale and spinach are potent sources of nutrients. These leafy greens are rich in many vitamins, minerals, and phytochemicals that reduce inflammation and encourage detoxification, such as vitamins C, A, and E and the B vitamins; calcium, potassium, magnesium; a wide variety of antiinflammatory flavonoids and carotenoids; and omega-3 fatty acids. The isothiocyanates in kale have demonstrated cellular detoxification action. Pop them into your Smoothie for an extra antiinflammatory boost. What You Need: 1 cup fresh kale leaves, spinach leaves, or baby spinach leaves Step by Step: 1. Wash the greens. Tear kale leaves away from the thick stem, and throw away any long, tough spinach stems. Tear the larger leaves into pieces. (If using baby spinach, you don t have to do anything to the leaves except clean them.) 2. Add 1 cup greens to your Smoothie, blend, and drink. 6 *Make this smoothie fresh each morning for maximum micronutrient content. 7

5 PAIN AND INFLAMMATION SMOOTHIE SERVES 1 I-Burn Tea SERVES 9 ¼ cup raw walnuts 2 limes, peeled 1 cup water ¾ cup ice ½ cup blueberries ½ cranberries ¼ avocado ½ cucumber Optional: dash of ground cinnamon Optional: birc xylitol or pure stevia, if you need more sweetness 1. Dry-blend the nuts. Add the lime, water, ice, blueberries, cranberries, cucumber, and avocado. Blend until smooth. If you need more flavor, you can add a sprinkle of cinnamon and/or a few drops of pure stevia or birch xylitol to taste. 10 cups water 9 organic lemons 6 bags of dandelion leaf tea 3 tablespoons celery seed 1/2 teaspoon cinnamon Optional: 2 to 4 drops pure stevia 1. Pour the water into a pot. 2. Slice the lemons in half, squeeze the juice into the water, and drop the rinds into the water. Add cinnamon and celery seed. Bring to a boil, then steep the tea for 1 to 2 hours. 3. Filter out the solids and store in the refrigerator. Reheat as needed. If you need a little more sweetness, add a few drops of stevia. Enjoy with breakfast, lunch, and dinner. I-BURN TEA BOOST Dandelion Tea This potent but pleasant tea is made from dandelion leaves (note: This is a different remedy from dandelion root tea, which is more of a liver tonic and is used on the H-Burn). I use dandelion tea for I-Burns because it is a potent diuretic that relieves swelling, edema, and water retention. It also nourishes you with vitamin C, vitamin A, and potassium, as well as trace minerals. What You Need: Loose dandelion tea or dandelion tea bag; you ll need 2 to 3 teaspoons or 1 tea bag per cup Tea ball or other device for preparing loose tea, if you aren t using a tea bag Boiling water or heated I-Burn Tea Step by Step: 1. Use 2 to 3 teaspoons of dandelion leaf tea per cup of boiling water or I-Burn Tea. 2. Steep tea leaves for 3 to 5 minutes in your I-Burn Tea (or separately in hot water), then drink. *Make this smoothie fresh each morning for maximum micronutrient content. 8 *During the next three days, you will be having a minimum of nine servings of I-Burn Tea. Brew this all at once and then reheat. This tea is truly medicinal, so be sure you let it steep for one to two hours to achieve full potency. 9

6 TOMATO & ZUCCHINI FRITTATA SERVES 2 PREP TIME 10 MINUTES TOTAL TIME 40 MINUTES TURKEY, SWEET POTATO SKILLET SERVES 4 PREP TIME 15 MINUTES TOTAL TIME 35 MINUTES 4 eggs 1/4 cup unsweetened canned coconut milk 1 teaspoon olive oil Handful of chopped leafy greens (dandelion greens, baby kale, or spinach) 1 medium zucchini, sliced into thin coins 1 clove of garlic, minced Sea salt and black pepper 12 ounces tomatoes (about 3 medium, sliced, or 3 cups cherry tomatoes, halved, or a mixture) Fresh parsley 1. Preheat the oven to 375ºF and whisk together eggs and coconut milk with a pinch of salt. (For a fluffier frittata, you can do this in a blender). Set aside. 2. Heat a in. ovenproof skillet over medium-high heat. Add a bit of olive oil, then add the chopped greens, zucchini, minced garlic, and a few pinches of salt and pepper. Cook for just 1 min. or so, until the greens wilt and the zucchini starts to soften. Add the eggs. 3. Add tomatoes, more salt and pepper. Turn the stove off and slide your pan into the oven. 4. Bake for 15 mins. or until eggs are just set. 5. Remove from oven, cool for 15 mins. then sprinkle with fresh parsley, slice and serve. Add more salt and pepper to taste. 1 pound turkey breast cutlets, cut into 1/2 cubes 4 tablespoons olive oil 1 1/2 cup brussels sprouts, trimmed and quartered 1 large sweet potato (8 ounces), peeled and cut into 1/2 cubes 1 medium red onion, chopped 2 pears, peeled, cored, and cut into 3/4 cubes (omit for dinner) 4 cloves garlic, sliced 1/4 teaspoon ground cinnamon 1 cup reduced-sodium chicken broth Sea salt and black pepper Fresh parsley 1. Season turkey lightly with salt. Heat 2 tbls. of the oil in large cast-iron skillet over medium-high heat. Add turkey and cook until lightly browned about 5 minutes. Transfer to a bowl. 1. Return pan to the heat and add remaining 2 tablespoons oil. Add brussels sprouts, sweet potato, and onion. Cook until crisp-tender, about 5 minutes. Stir in the pears, garlic, and cinnamon. Cook 3 minutes. Pour in 1/2 cup of the broth, bring to a boil, and cook until mostly 8evaporated, about 2 minutes. Add the reserved chicken and remaining 1/2 cup broth. Season with 1/8 teaspoon sea salt and black pepper as needed. Cook until hot, about 2 minutes. Top with chopped fresh parsley

7 DOVER SOLE WITH ROASTED VEGGIES SOUTHWESTERN TURKEY STIR FRY 1 1/2 cups sliced cabbage 1 1/2 cups sliced carrots 1 1/2 cups sliced white mushrooms 1 1/2 cups diced zucchini 1 cup diced beets 1 cup sliced tomatoes 4 garlic cloves, minced 4 tablespoons extra-virgin olive oil 2 teaspoons sea salt pinch of black pepper 12-ounce Dover sole fillet (or other white fish) 4 tablespoons olive oil, divided 1 pound turkey breast cut into strips ¼ teaspoon sea salt 1/8 teaspoon black pepper 2 garlic cloves, minced 1 medium zucchini, sliced 2 red bell peppers, seeded and sliced 1 red onion, sliced 1 cup chopped cilantro 2 medium tomatoes, chopped 1. Preheat the oven to 425 F. 2. In a large bowl, toss all the vegetables with the garlic, oil, salt and pepper. Spread them evenly on a roasting pan. Roast for 1 hour, or until the vegetables are tender and a little bit crisp. 3. In the last 8 minutes of cooking, place the Dover sole on top of the vegetables. 4. Cook for 3 minutes. 5. Flip the fish and cook for an additional 5 minutes. Remove from the oven and serve the sole over the vegetables. 1. Season turkey strips with salt and pepper. 2. In a large skillet, heat 2 tablespoons of the olive oil. Add the turkey and sear both sides over medium heat, 3 to 5 minutes per side, until cooked through. Transfer to a plate and set aside. 3. Add 2 more tablespoons of olive oil to the skillet. Add the onions and garlic and cook over medium heat, 3 to 5 minutes, until translucent. 4. Add the zucchini and red pepper and cook for another 3 to 5 minutes until tender. Add cooked turkey, toss and heat for 3 to 4 minutes. 5. Serve topped with fresh chopped tomatoes and chopped cilantro. SERVES 2 PREP TIME 15 MINUTES TOTAL TIME 40 MINUTES *Note: This recipe makes 8 cups roasted vegetables. Use 4 cups in this recipe and set aside the remaining 4 cups for dinner the next day. SERVES 4 PREP TIME 15 MINUTES TOTAL TIME 35 MINUTES 12 13

8 HARVEST MINESTRONE WITH KALE SERVES 6 PREP TIME 20 MINUTES TOTAL TIME 45 MINUTES HALIBUT WITH VEGETABLES SERVES 4 PREP TIME 10 MINUTES TOTAL TIME 40 MINUTES 1/4 cup plus 2 tablespoons olive oil 3 carrots, medium diced 2 celery stalks, medium diced 1 red onion, medium diced 3 cloves garlic, finely chopped Pinch of crushed red pepper flakes 2 cups fresh zucchini, medium diced (about 1 medium or 2 small) 2 cups green beans, cut in 1-inch pieces 4 cups low-sodium vegetable broth 28-ounce can diced tomatoes with juice 15-ounce can kidney beans, drained and rinsed 15-ounce can black beans, drained and rinsed 2 cups slightly packed chopped fresh kale, tough stems removed Sea salt and freshly ground black pepper 2 tablespoons chopped fresh parsley 1. Heat a large, heavy pot over medium heat. Add the olive oil, carrots, celery, and onion. Cook, stirring occasionally, about 5 minutes or until the veggies have softened. Add the garlic and crushed red pepper flakes, and sauté about 30 seconds, until the garlic is fragrant. 2. Add the zucchini, green beans, and a generous pinch each of salt and pepper. Cook, stirring often, until the veggies begin to soften, about 3 minutes. 3. Stir in the broth and tomatoes, and bring to a boil. Reduce the heat to low and simmer, uncovered, for 20 minutes, until the veggies are tender. Stir in the beans and kale, and simmer until the kale is tender, about 5 minutes. Stir in the parsley, season to taste with salt and pepper if needed, and serve /2 pounds halibut fillets, about 6 ounces each Sea salt and pepper to taste 2 stalks celery, thinly sliced 1 yellow onion, thinly sliced 1 red bell pepper, chopped 14 1/2 ounce can diced tomatoes 1/2 cup chopped fresh parsley 1/4 cup olive oil 4 cloves garlic, minced 1/4 teaspoon crushed red pepper flakes 1. Preheat the oven to 425 degrees. 2. Pat the halibut fillets dry and place them in a 9-by-13-inch baking pan. Sprinkle with salt and pepper. 3. Stir together the remaining ingredients and pour the mixture over the halibut. Bake until the halibut is nearly opaque in the center (about 20 minutes). 4. Remove from the oven. Let stand for 10 minutes before serving. 15

9 AVOCADO EGG SALAD SERVES 2 PREP TIME 10 MINUTES TOTAL TIME 10 MINUTES 2 hard-boiled eggs 1/2 avocado, diced and tossed in the juice of 1/2 lemon 2 tablespoons diced red onion 2 radishes, chopped 2 tablespoons fresh chopped parsley 1/4 teaspoon sea salt or to taste 1/8 ground black pepper or to taste 2 cups arugula 1. Dice eggs and gently toss with the avocado, onion, radish and parsley. 2. Serve on a bed of arugula (or other lettuce). Serve with a side of fruit. 16