Naturopathic Med

the natural solution

Providing natural medicine alternatives to Eastern Washington, Naturopathic Med provides individualized care that works. Specializing in hormone imbalances, fatigue, and GI problems. 

Keto Diet 101

Sometimes we need to be disruptive... and correct our mistakes.. note date correction, it's this coming Thursday March 2nd!

Come learn about your hidden potential for better metabolism and self-healing. We'll discuss how to turn on your natural fat-burning capacity while building lean muscle, decreasing inflammation and improving hormone function. 

Keto Diet 101 Free Talk
Dr. Graves will discuss the basics of the ketogenic diet and how you can unlock your full capacity for optimal health.

When: Thursday March 2nd at 4:30 pm
Where: Focus Fitness building conference room, 1st floor
2426 S Dishman Mica Rd. 99206

Call or email to ensure your spot. 509-413-1530

natpathmed@gmail.com

Eat Fat, Burn Fat

Free talk this Thursday Nov 12th, 5 - 6 pm.

Diet advice and fads never end. I won't say that I'll end the debate over the perfect diet, however I think I'll present some information you've probably never heard, and data supporting the benefits of turning the Food Guide Pyramid upside down.

Snack and refreshments provided. 

All attendees get a free product. 

Call to reserve your spot!
509-413-1530
or email us at: natpathmed@gmail.com


fat bombs.png

Fats have the densest calories per serving, but does that mean they make you fat?

Are nuts fattening? No, despite containing a lot of fat, a lot of high fat foods won't make you fat.

Gluten Roundup

The gluten-free diet is sweeping the country or at least awareness of potential issues from eating wheat. A number of health problems have been clearly associated with the regular consumption of wheat and gluten containing foods. These include Celiac disease, Hashimoto's thyroiditis, behavior disorders such ADHD, and liver disease, just to name a few. Many individuals who simply suspect a food component to a health concern have attempted the gluten-free diet, many finding that it indeed relieves some or all of their symptoms.

Studies have shown that the protein matrix referred to as gluten, found in wheat and related grains, can induce changes to the bowel epithelial (lining) cells and change the physical makeup and absorption system of the small intestines. This can result in such things as: leaky gut, disaccharidase deficiency, malabsorption, lactose intolerance, and cross-reactivity food sensitivities. Celiac disease is one of the more serious results, in certain individuals, in which there is the induction of an autoimmune cascade leading to severe damage to the small intestine architecture. It's believed that in the more serious reactions to gluten there is a genetic predisposition. But this doesn't account for all cases, especially when we consider the high rates of non-celiac gluten sensitivity. In this case, environmental factors such as excess stress, infection, or medication side-effects can induce gluten intolerance.

The damaging effects of gluten can lead to a person being allergic or intolerant to other foods, making the situation even more complicated. Commonly dairy intolerance can result from the damaging effects of gluten. It's also been observed that gluten can induce intolerance to a long list of foods, including: chocolate, coffee, rice, oats, buckwheat, sorghum, potato, quinoa, millet, soy and tapioca. You'll note that many of these items are foods often used in place of wheat when on a gluten-free diet.

The question is often raised as to why all of a sudden is everyone intolerant to wheat and gluten? Like a lot of medical mysteries this one is still being sought after. Some of the top theories include the hybridization of wheat into a specific strain of high gluten hard winter wheat that dominates flour production and the food industry in the Western world. Perhaps we are weakening as a species.  The amount of grains consumed in the diet today is unprecedented in human history. Historically as grains became a human staple, they were processed in such a way to assist digestibility and nutritional content. Today those practices are largely ignored. They included fermentation, soaking and sprouting.

More recently the theory of toxicity has emerged. I recently read of research analyses that have correlated the use of herbicides such as Round Up (glyphosate) with the increase in gluten sensitivity. Glyphosate has been increasingly used to kill wheat crops near harvest to speed up the time it takes to get the wheat off the field and into your food. The glyphosate residue may shield the gluten from being properly digested then induce it's deleterious effects. If this is indeed the case, one can avoid this herbicide by eating only organic wheat. (note: glyphosate is widely use on corn, soy, and other crops and research is increasingly showing it causes harm)

Whether you are susceptible to Celiac disease or gluten intolerance, there are other benefits of reducing your intake of wheat, and all grains for that matter. Excess consumption of grains is associated with weight gain, cardiovascular disease and diabetes. Often cutting down on gluten forces one to increase the diversity in his or her diet. Hopefully that means more nutrient-rich vegetables, fruits, beans and legumes, and lean meats.

There are lab tests available to test your tolerance or lack thereof to gluten. In addition, specialty labs have developed ways to test for sensitivity to other foods. Through this process you will likely find a new level of wellness and diversity in your diet.

Is Calcium Bad?


If you've heard any of the news reports regarding the dangers of taking calcium supplements and were confused, read this:

I agree with the heart of the article below.  I believe that most of the studies they sight and the problems with calcium is related to the primary form that is used in most supplements: calcium carbonate. In addition, it is the absolute ridiculous amount that is being recommended and taken. 1,000mg and even more in the form of a "Tums" pill or other junk supplement is definitely a bad thing to ingest. The key in my opinion, as they mention in the article, is to first eat a healthy whole diet, then supplement in a balanced way. I never recommend more than 200-500 mg of supplemental calcium per day. And 99% of the time it's in the 200 mg range or less. It is always from sources such as Albion chelates or calcium lactate, or whole food bone sources. Lastly it's always taken with other minerals and essential nutrients like vitamin K, D, A, Mag, Silica, etc. Vitamin K2 for instance is essential in ensuring that calcium gets transported to where it should be and NOT deposited in joints, soft tissues or the blood vessels. Oh ya, and don't forget that phosphorus intake has to be in balance with calcium. Isn't it so much easier if we just EAT RIGHT!
Hope this helps.

David Graves, ND

http://articles.mercola.com/sites/articles/archive/2011/08/15/is-your-calcium-supplement-a-heart-attack-or-stroke-waiting-to-happen.aspx


Would you like your receipt?


I came across an article from EWG.org that reminded me of the ever pervasive chemicals around us. Specifically, it's Bisphenol A or BPA, the stuff found to leach out of Nalgene water bottles and canned food containers. Bisphenol A or BPA can act like estrogen if absorbed into the body and can cause a host of issues from infertility to cancer. Now it's shown up in receipts of all places.

Evidently thermal receipt paper is often manufactured with BPA. It does transfer to your skin from handling a receipt and may be quickly absorbed so that it can't be washed off. Most at risk individuals are those who work in retail and handle receipts hundreds of times per day.

An EWG study of receipts from US retail companies found 40% of them had high BPA levels. Some of these companies included McDonald's, CVS, KFC, Whole Foods, Walmart, Safeway, and the US Postal Service. Even the US House of Representatives cafeteria had high levels. Efforts are already underway to further assess this issue and the impact on individuals, as well as pressures to encourage companies to use BPA free paper. Like many issues of toxicity and the environment, it may take years or decades for policy to catch up with good science and common sense. In the mean time, stay aware and maybe just skip getting your receipt.

See EWG article here:

Just Say "No"


I've long thought it odd that our society vilifies "illegal" drug use while at the same time prescription drug use is growing rapidly. What's more, when you look at the most popular prescription medications, you realize that they are not curing anything and often doing more harm than good.

Statistics indicate that at least half of American adults are taking a prescription drug regularly. That number jumps to 90% for older adults. Even more disturbing is that almost 40% of adults over 60 are taking five or more prescription drugs, many who also are taking over-the-counter medications as well. There is a term for that; "Polypharmacy."

What are some of the most popular legal drugs? More than ten percent of younger adults are taking antidepressants. In teenagers, more than 6% are taking central nervous system stimulants (to treat ADD). 45% of adults 60 and above are taking a statin to lower cholesterol. Blood pressure medications and pain relievers round out the top for adults. Younger kids are getting asthma medications and antibiotics.

If these drug treatments were working, increasing their use should mean increasing the "wellness" of the population. No surprise this is not the case. We are getting sicker. Adverse events from prescribed medications are now a leading cause of hospital and doctor visits. Prescribed medications are now one of the top ten leading causes of death! In 2007 drug induced deaths ranked fourth. In 2009 there were 63,846 deaths from prescription medications.

When a drug is prescribed by a doctor, there is a false sense of safety. Many pain drugs are as addictive and harmful as heroin or cocaine, yet because it's a pill from the pharmacist, it seems so acceptable. The risks to the cardiovascular system, liver and GI tract from just acetaminophen, ibuprofen, or other NSAID are real. There is no free lunch.

The use of psychiatric medications for mood disorders and sleep are highly disruptive to the delicate natural balance of neurotransmitters and mental function. The adverse effects can be experienced throughout the body and take decades to resolve. Sadly, there is little done to actually assess the real causes of these health issues.

The wide spread overuse of antibiotics has resulted in super infections and is largely to blame for the rise in allergy and autoimmune diseases. Another false sense of security has been placed upon the sacred "vaccines," which are linked with immune and neurological disorders.

The abuse is found across all age groups. Doctors are prescribing for newborns and those near the end of life with abandon. No longer can we come into the world untouched by chemicals, nor die without polypharmacy. Could our healthcare crisis be related to all this expensive unnecessary interventions into the natural order of our lives?

Thankfully there is another way. You don't have to rely on pharmaceutical drugs as your first and last resort. It's all about where you place your faith. Is there a place for drugs? Yes, of course. You should give any prescription some critical thought as to its necessity.

Nearly all of the examples I've given above have a natural alternative. You (and hopefully your doctor) must first seek the true causes of your health problem and address that. Manage your symptoms using the least toxic means first. Unshackle your body to heal as it was designed. That is the heart of naturopathic medicine.





Corn-O-Rama














I recently watched the documentary, "King Corn." This is a film profiling an unfortunate turn in America, "we are being super-sized by corn." Bad government farm policy, coupled with the growth of big agri-business has led to a food situation that is so out of balance from the created natural order of things, it's no wonder our population is becoming so ill.

Thankfully there are some who are realizing what's going on. You can now find a "local movement" in many communities where individuals are seeking and finding local farmers and foods. Inevitably there is a mental and economic hurdle to overcome: nutritious and ethical (not ethnic) food may cost more. This is not always the case; especially if you factor in the lifetime cost of medical bills and how productive and fulfilling your life will or won't be.

The elephant in the room has been "what you eat." Lots of prepared foods are carefully crafted and marketed to make you eat more. Lots of these foods really aren't food at all. Sugar or chemically sweetened beverages are the worst offenders. But we all know that, right? We just choose to ignore it. The sad part here is that our tax dollars are going to subsidize the most unhealthy junk food, namely high fructose corn syrup and the legion of foods with it in it, as well as all the cheap meat and poultry; yes it's all "corn fed."

So we are simply following the evolution of the mono-cropped monocot that is corn today. And I haven't even brought up all the non-ecofriendly, toxic farming practices.

Take the "just so 'NO' challenge." Return to the American virtue of self-sufficiency and start learning to cook with real foods. Kick your grain and sugar addiction. The best way I know how is to educate yourself, plan ahead, build your-esteem and confidence, complete the 21 Day Purification. Do what ever works for you, but please stop feeding your children so much sugar! And Gummy vitamins!

Contact your government representatives and demand they stop subsidizing death and disease!

Day 15 support

Welcome to Day 15 of the Purification Program.

Unless you are living in a biosphere (which we are pretty confident you aren't!), you are not isolated from those around you. Friends, family and co-workers all play an important role in making any lifestyle change.

Our third suggestion for you before you come off the program is to let those around you know that the changes you have made over the last few weeks are not temporary. Let them know that this isn't just a diet that as soon as you complete it you are going to resume your old eating habits.

One purification program graduate noted that before the program he was drinking several Cokes a day. Coke was his vice. After he completed the program, naturally, his wife brought a Coke up to him at work one day, as she always had. He was strong and resisted, but this highlights the need to make sure that you identify the bad habits that you are not going to resume and share that with those around you, especially those who care about you. This will help them to avoid introducing unnecessary temptations as well as avoid the embarrassment of having to turn down some food or drink they have given you or picked up at the local fast food joint.

Remember, "He who fails to plan, plans to fail."

How Should I Feel Today?

You should continue to feel wonderful today. As always, if you have questions about something that is concerning you, please contact Dr. Graves or contact our resident purification specialist Allison at support@purificationsupport.com.

Weight Loss

Remember, don't wait to get hungry. Waiting increases cravings, lowers your blood sugar level and can lead to fatigue. Make sure you are eating small meals throughout the day. If you find you are getting hungry between meals, consider doing a shake halfway between those meals and also make sure you are getting at least 8 glasses of water each day.

Reminders

Make sure you are having 1-3 bowel movements each day during the program. If not, make sure that you are drinking enough water. Remember, you should be drinking at least 8 glasses of water a day.

Recipe of the Day

Stir Fried Chicken

Ingredients:

-

2 full boneless, skinless chicken breast, sliced into strips

-

1 tablespoons grated fresh ginger

-

2 garlic cloves, minced

-

3 teaspoons sesame oil to coat the pan

-

1 medium onion, sliced or diced

-

2-3 cups any combination of chopped veggies – bok choy, celery, slightly defrosted pkg. organic broccoli florets or fresh, Napa cabbage, etc.

-

1 cup sliced mushrooms – preferably shiitake

-

1 red bell pepper, cut into strips

-

2 cups cooked short grain brown rice (optional)

Directions:

1.

Heat oil in wok over high heat.

2.

Once heated, add garlic, ginger and chicken (if using).

3.

Stir constantly until lightly brown or chicken cooked through.

4.

Add all vegetables and cook for 3-4 minutes – maintain crispness.

What if I have Questions?

If you have questions about how you are feeling please remember that Dr. Graves is available throughout this program and can be contacted by phone at (509) 413-1530.

Supplement Regimen for Day 15

Core Products (Required)

SP Complete

2 scoops (tablespoons) twice per day minimum up to 5 shakes per day

SP Green Food

5 capsules 2 times per day

Fiber

Whole Food Fiber (powder): 1 scoop (tablespoon) 3 times per day in your shakes

OR

Gastro-Fiber: 3 capsules 3 times per day

Suggested Supplements (Optional)*

Protein:

Whey Pro Complete – 2 scoops (tablespoons) twice daily

Cravings:

Gymnema – 1 tablet 3 times per day or 2 tablets twice per day

Omega-3:

Tuna Omega-3 Oil – 2 perles 2 times per day

* Dr. Graves will work with you to identify which products best meet your needs.

Day 14 support

Welcome to Day 14 of the Purification Program.

Congratulations! Two weeks down, one to go!

After having a meal, have you ever experienced symptoms such as fatigue, headaches, congestion, pounding heart and so on. These could all be indications of potential food allergies, along with other common symptoms including skin irritations such as rashes, hives, and eczema or gastrointestinal symptoms such as nausea, diarrhea and vomiting.

As your program draws to a conclusion, you are going to be reintroducing foods into your diet that you have not consumed in at least 3 weeks. This reintroduction, if performed properly, is the perfect time to identify food allergies you may have.

This leads us to our second recommendation for you (remember the first was making an appointment with your doctor in the next week). We recommended that you plan to SLOWLY reintroduce items into your diet. This is key, not just for identifying allergies, but also just to allow your body time to figure out how to process these foods properly. After 3 weeks of healthy eating and training your body to release toxins you do not want to shock your system with all kinds of 'bad' food and drink.

One purification program graduate went to a gathering the day after she completed the detox. Over the course of a few hours, she had several glasses of wine. At the end of the night she wondered exactly how much she had consumed, so after doing the math (3 people, 3 bottles) she realized that she had the equivalent of a whole bottle to herself. Although she is not allergic to red wine, within hours of drinking she developed a rash on both arms and her upper torso that lasted 2 days. Her body was not able to cope with that much alcohol after 3 weeks of healthy eating and zero alcohol.

We will detail a reintroduction plan in more detail over the coming week.

How Should I Feel Today?

You should be feeling excellent, as detailed yesterday. At this point (with 7 days to go) you should be starting to feel like your body can handle just about anything you throw at it. Well, as detailed in the introduction above, you want to be careful. Don't get ahead of yourself. Stay focused and no cheating!

Weight Loss

Are you still avoiding those cravings? Getting your cravings under control while on the program will help you to carry on limiting those carb-heavy foods after Day 21. If you are not using Gymnema, seriously consider adding it to your protocol (as always, after discussing with your health care professional). If you don't get your cravings under control now, you are likely to slip back into your old eating habits on Day 22.

Reminders

Don't forget, ideally 50% or more of the vegetables you are consuming each day should be raw or lightly steamed.

Recipe of the Day

Stir-Fried Tomatoes and Eggplant

Ingredients:

-

Stir-Fried Tomatoes and Eggplant

-

1 tablespoon Organic Extra Virgin Olive Oil

-

1 medium sized eggplant, peeled and diced

-

1 medium onion, diced

-

1 celery stalk thinly sliced

-

1 28 oz. can of Organic diced tomatoes with juice

-

2 tablespoons Organic Red wine or Balsamic vinegar

-

2 finely sliced basil leaves or ¼ tsp. dried basil

-

2 teaspoons dried oregano

-

Salt and pepper to taste.

Directions:

1.

In a wok, heat the olive oil and stir fry the eggplant, celery and onion for 8-10 minutes.

2.

Add remaining ingredients, cover and simmer for 20-25 minutes while stirring occasionally.

3.

Serve immediately.

What if I have Questions?

If you have questions about how you are feeling please remember that Dr. Graves is available throughout this program and can be contacted by phone at (509) 413-1530.

Supplement Regimen for Day 14

Core Products (Required)

SP Complete

2 scoops (tablespoons) twice per day minimum up to 5 shakes per day

SP Green Food

5 capsules 2 times per day

Fiber

Whole Food Fiber (powder): 1 scoop (tablespoon) 3 times per day in your shakes

OR

Gastro-Fiber: 3 capsules 3 times per day

Suggested Supplements (Optional)*

Protein:

Whey Pro Complete – 2 scoops (tablespoons) twice daily

Cravings:

Gymnema – 1 tablet 3 times per day or 2 tablets twice per day

Omega-3:

Tuna Omega-3 Oil – 2 perles 2 times per day

* Dr. Graves will work with you to identify which products best meet your needs.

Day 13 support

Welcome to Day 13 of the Purification Program.

You are 9 days away from meeting your goal. From here on out, unless you are feeling bad (in which case you need to discuss your situation with your health care provider), we want to begin preparing you for completion of the purification program.

Some people just cross the finish line, are happy they have completed the program and go back to their normal lifestyle. If this is what you are aiming for, no problem. However, most want to capitalize on this as the first step in a new direction. They want to maintain the results and begin their journey towards maximizing their genetic potential.

So, how do you maintain the results you have achieved thus far? Do you want to continue losing weight? Do you want to come off hypertension medications, antacids or anti-depressants? Well, we are going to provide guidance to help you over the coming week.

First, and most important, you need to schedule testing with the doctor who has put you on the medications you are wanting to work towards getting off of. At the conclusion of this program you will be in the optimal position to be tested. Make sure you have your appointments set before you come off the purification program (ideally on the last day or two of the program.)

How Should I Feel Today?

Not to sound like a broken record, but today should be more of the same. You are one day closer to completing the program and, to be blunt, here's how you should be feeling…

You should feel more in control, more at ease, more at peace with your own body, more charismatic, more sensual and overall just more alive! In other words, you should be feeling GREAT! The good news is that this great feeling should continue on through the rest of the 21 days and beyond the conclusion of the program, assuming of course that you incorporate some of the changes you have made into your everyday life.

Weight Loss

Are you using your newfound energy for working out? I know we have mentioned this multiple times, but sweating is KEY to losing weight. Drink lots of water and sweat, sweat, sweat.

Reminders

If you are experiencing constipation, remember to drink at least 64 ounces of water per day. In addition, be sure to eat plenty of vegetables and fruits with high fiber content. Eating a beet a day will also encourage regular bowel movements. Talk with your health care professional for other recommendations.

Recipe of the Day

Chicken Piccata

Ingredients:

-

4 Boneless, skinless chicken breast halves

-

½ teaspoon dried thyme

-

¼ teaspoon salt

-

¼ teaspoon pepper

-

2 garlic cloves, pressed

-

1 cup cherry tomatoes

-

½ cup Pacific free range chicken broth

-

½ teaspoon lemon peel

-

1 tablespoon lemon juice

-

1 tablespoon butter

-

1 tablespoon arrowroot

Directions:

1.

Light oil broiler pan with small amount of olive oil.

2.

Preheat broiler.

3.

Season both sides of chicken with thyme, pepper and 1/8 teaspoon salt.

4.

Place chicken on broiler pan about 2"-3" from the heat for 5 minutes per side or until 160 degrees at thickest part.

5.

Remove from broiler and keep warm.

6.

Heat a large skillet lightly oiled over medium heat.

7.

Add garlic and stir constantly for 30 seconds.

8.

Add tomatoes and remaining 1/8 teaspoon salt and cook for 3 minutes.

9.

Place tomatoes on platter with chicken.

10.

Combine arrowroot and broth in a cup.

11.

Stir until dissolved.

12.

In the same skillet, whisk together the arrowroot mixture, lemon peel and lemon juice and bring to a boil over high heat while stirring constantly.

13.

Cook for one minute or until sauce is slightly thickened.

14.

Add butter and any juice collected on platter and boil while stirring constantly.

15.

Cook until butter is just melted and sauce thickens.

16.

Pour over the chicken and serve.

What if I have Questions?

If you have questions about how you are feeling please remember that Dr. Graves is available throughout this program and can be contacted by phone at (509) 413-1530.

Supplement Regimen for Day 13

Core Products (Required)

SP Complete

2 scoops (tablespoons) twice per day minimum up to 5 shakes per day

SP Green Food

5 capsules 2 times per day

Fiber

Whole Food Fiber (powder): 1 scoop (tablespoon) 3 times per day in your shakes

OR

Gastro-Fiber: 3 capsules 3 times per day

Suggested Supplements (Optional)*

Protein:

Whey Pro Complete – 2 scoops (tablespoons) twice daily

Cravings:

Gymnema – 1 tablet 3 times per day or 2 tablets twice per day

Omega-3:

Tuna Omega-3 Oil – 2 perles 2 times per day

* Dr. Graves will work with you to identify which products best meet your needs.

Day 12 support

Welcome to Day 12 of the Purification Program.

Most likely you have enjoyed a day of reintroducing meat back into your diet. Hopefully you stuck to the amounts recommended and didn't overdo it. Remember to pace yourself, as you do not want to spoil 11 days of hard work!

How Should I Feel Today?

You should feel good after the reintroduction of meat into your diet. Many people find that they have more energy, especially at the gym, after reintroducing protein from food (as opposed to simply adding the whey protein into their shakes).

If you do not feel good, you should ensure you are tracking how you feel and what you are eating in your Daily Intake Journal. This is a key component of identifying what foods 'agree' with you and which ones don't. If you find that something you have reintroduced makes you feel less than 100%, experiment with not having that again for a day or so, then reintroduce it and see if the same negative reactions return. If they do, flag that food as a potential allergen and discuss this with your health care provider.

Weight Loss

Have you not lost weight on the program so far? Well, don't give up. Are your clothes fitting better? Do you notice that your face is looking healthier? It is entirely possible that you are losing fat even if you are not losing pounds. This is actually quite common and you will find that as you continue to eat healthy and exercise the pounds will then begin to come off.

As you are reintroducing meat into your diet, remember that you should not 'fill up' on meat. It is VERY important that you are eating lots of healthy vegetables and limiting your fruit intake. It is these vegetables (especially cruciferous vegetables) that will help you to become healthier and lose weight.

Reminders

Points to Ponder: Cruciferous vegetables have been shown in numerous studies to dramatically reduce your chance of getting cancer, especially hormonal cancers like breast, prostate and ovarian. Some studies have even shown a reduction in bladder and lung cancer.

References: (Take a quick look!)

http://www.sciencedaily.com/releases/2005/09/050915003652.htm

http://www.ncbi.nlm.nih.gov/pubmed/17317210

http://cebp.aacrjournals.org/cgi/content/abstract/17/4/938

http://jn.nutrition.org/cgi/content/abstract/138/3/526

http://www.reuters.com/article/healthNews/idUSARM78181220080317

Eating these powerful foods daily can make dramatic changes in the outcome of your life, so make them part of your diet from now on. Don't let the good habits you develop during the purification program go to waste.

One patient said, "I had to learn to eat to live and not just live to eat." Great advice! In reality, good foods taste good and after the 21 days you will surprised to find that almost any meal you like can be made in a healthier manner. The key is learning to use the right oils, right flour and right sugar (i.e. natural, unrefined sugar cane). Once you start cooking healthier you will feel better and love the way it tastes.

Recipe of the Day

Fish Creole

Ingredients:

-

1 tablespoon organic extra virgin olive oil

-

1/3 cup celery, thinly sliced

-

1 medium onion, chopped

-

¼ cup green pepper, chopped

-

1 garlic clove, minced

-

1 bay leaf

-

2 ½ tablespoon fresh parsley or 2 ½ teaspoon dried parsley

-

¼ teaspoon chopped rosemary

-

1 28 oz. can fire roasted diced tomatoes with liquid (or regular)

-

1 ½ pounds fish fillet (tilapia, sole, etc. try to find wild versus farm raised)

-

2 cups cooked short grain brown rice (once reintroducing whole grains)

Directions:

1.

In a large saucepan, heat oil and lightly sauté the onion, celery, pepper and garlic until soft.

2.

Add parsley, bay leaf, rosemary and tomatoes.

3.

Leave uncovered and simmer for about 25 minutes.

4.

Add the fish fillets, which have been cut into small pieces.

5.

Simmer till cooked through – approximately 10-12 minutes.

6.

Remove the bay leaf and serve alone or with brown rice if directed by physician.

What if I have Questions?

If you have questions about how you are feeling please remember that Dr. Graves is available throughout this program and can be contacted by phone at (509) 413-1530.

Supplement Regimen for Day 12

Core Products (Required)

SP Complete

2 scoops (tablespoons) twice per day minimum up to 5 shakes per day

SP Green Food

5 capsules 2 times per day

Fiber

Whole Food Fiber (powder): 1 scoop (tablespoon) 3 times per day in your shakes

OR

Gastro-Fiber: 3 capsules 3 times per day

Suggested Supplements (Optional)*

Protein:

Whey Pro Complete – 2 scoops (tablespoons) twice daily

Cravings:

Gymnema – 1 tablet 3 times per day or 2 tablets twice per day

Omega-3:

Tuna Omega-3 Oil – 2 perles 2 times per day

* Dr. Graves will work with you to identify which products best meet your needs.

Day 11 support

Welcome to Day 11 of the Purification Program.

Congratulations! You are on the downhill side of your 21 days. As mentioned yesterday, if you are going to introduce lean protein into your program, today is the day!

Remember, the portions should be the size and depth of your palm. You can have up to two portions per day, if desired. Once you start eating meat again, you can reduce or eliminate the whey protein. As always, consult with your practitioner before changing your protocol. Also, remember to still eat plenty of vegetables (twice as many as fruits).

How Should I Feel Today?

You should be sleeping really well and for the most part feeling energetic. Many of your previous symptoms should now be gone. If you have any lingering symptoms that concern you, please contact Dr. Graves to discuss your concerns.

Weight Loss

Have you been exercising? If not, remember that exercise is a key component of losing weight on the purification program. Unless you are older and/or have not been exercising, then it is recommended that you get a minimum of 20 to 30 minutes of exercise every day, up to 6 days per week.

Reminders

If you are introducing fish into your diet, remember, it should be deep-sea fish such as salmon, cod or sea bass. Also, you should avoid farm-raised fish. For more information on wild vs. farm-raised fish, check out this article.

http://www.whfoods.com/genpage.php?tname=george&dbid=96

Recipe of the Day

Chicken Cacciatore

Ingredients:

-

½ cup plus 2 tablespoons extra virgin olive oil

-

2 garlic cloves, pressed

-

2 tablespoons Balsamic vinegar

-

1 teaspoon crushed red pepper flakes

-

3 teaspoon fresh rosemary, 5 sprigs stripped and leaves chopped

-

4 large portabella mushroom caps, wiped clean

-

1 ½ pounds – 4 boneless, skinless breasts

-

Coarse black pepper

-

Kosher salt

-

2 thinly sliced and seeded Italian light green peppers - cubanelle

-

1 medium red onion, thinly sliced

-

1 28-oz. can fire roasted diced or crushed tomatoes – (lightly drained)

-

Handful flat-leaf (Italian) parsley, chopped

-

Worcestershire

Directions:

1.

Heat a grill pan or outdoor grill to high heat. You can also use a heavy bottom pan on the stove for both the chicken and mushrooms.

2.

In a large bowl, combine balsamic vinegar, Worcestershire, crushed red pepper flakes and rosemary. Then whisk in about ½ cup extra virgin olive oil.

3.

Run the mushrooms through the marinade and transfer to a plate to reserve.

4.

Add chicken to the remaining marinade and coat evenly. Let sit for 2-3 minutes.

5.

Season one side of the chicken with salt and pepper.

6.

Season the cap of mushroom with pepper only until done grilling, then add salt.

7.

Place both mushrooms and chicken season side down.

8.

Place a heavy skillet on the mushroom caps to cook quickly, approximately 3-4 minutes per side until dark, tender and well marked.

9.

While chicken and mushrooms cook, add 1 tablespoon olive oil into a hot skillet.

10.

Add garlic, pepper and onions to skillet and season with salt and pepper.

11.

Cook and toss frequently for approximately 7-8 minutes.

12.

Add tomatoes and parsley and heat through, approximately 1 minute.

13.

Remove from heat.

14.

Thinly slice mushrooms and chicken and arrange on platter.

15.

Cover with the sauce mixture and serve.

Enjoy your fish and chicken!

What if I have Questions?

If you have questions about how you are feeling please remember that Dr. Graves is available throughout this program and can be contacted by phone at (509) 413-1530.

Supplement Regimen for Day 11

Core Products (Required)

SP Complete

2 scoops (tablespoons) twice per day minimum up to 5 shakes per day

SP Green Food

5 capsules 2 times per day

Fiber

Whole Food Fiber (powder): 1 scoop (tablespoon) 3 times per day in your shakes

OR

Gastro-Fiber: 3 capsules 3 times per day

Suggested Supplements (Optional)*

Protein:

Whey Pro Complete – 2 scoops (tablespoons) twice daily

Cravings:

Gymnema – 1 tablet 3 times per day or 2 tablets twice per day

Omega-3:

Tuna Omega-3 Oil – 2 perles 2 times per day

* Dr. Graves will work with you to identify which products best meet your needs.

Day 10 support

Welcome to Day 10 of the Purification Program.

If you are planning on introducing lean protein such as chicken or fish into your purification program, you are only one day away. At this point most people can't wait! So that you can plan your shopping, remember, you should choose organic, free-range, antibiotic-free and hormone-free protein sources if possible. Things to be avoided are cured, smoked or luncheon meats.

How Should I Feel Today?

The main thing you are probably feeling today is a craving for meat. Other than that, you should be feeling strong and energetic. This is an important day, as you should be feeling good before you begin to reintroduce meat into your diet. If you do not feel like your energy has returned, speak with your health care professional before reintroducing meat tomorrow.

Weight Loss

As you progress through this program, you may desire to add additional weight loss support products. You can do this during the purification program or afterwards. These products are available from Dr. Graves. Finally, today we are discussing the third body type.

If your weight is primarily in your hips and butt, this is a problem with ovaries in women and testicles in men and is an indication of estrogen dominance.

Women, discuss the following protocol with Dr. Graves.

Chaste Tree

2 tablets in the morning (only do this if you still have your ovaries)

Ovex P

2 tablets twice per day

Flax Seed Oil

1 tablespoon per day

Reminder: Eat lots of cruciferous vegetables!

Men, discuss the following protocol with Dr. Graves. Please also note that in addition to the weight in your hips and butt, you will most likely also exhibit weight in your belly.

Cruciferous Complete

4 capsules per day

LivaPlex

4 capsules per day

Symplex M

4 tablets per day

Whole Food Fiber

2 level tablespoons per day

Tribulus

1 tablet per 50 pounds of body weight (i.e. 4 tablets for a 200lb man)

Linum B6

4 perles per day (if you prefer to add it to your shake, use Flax Seed Oil)

Flax Seed Oil

1 tablespoon per day (if you prefer pills, use Linum B6)

Reminders

If you are going to be introducing lean protein during this purification, remember that you do this tomorrow (on day 11), not today (a common misunderstanding).

Recipe of the Day

Bachelor Portobello Mushroom

Ingredients:

-

Portobello Mushroom

-

Garlic/Olive Oil Crushed

-

Butter, organic

-

Marinara Sauce (you can use the recipe from Day 2)

Tip: If you want to buy sauce instead of making it, look for a brand that has no sugar, high fructose corn syrup, "Natural Flavors", etc… (It must be just tomatoes, garlic, onions, salt, water, etc…) Copollo Brand is an example of a 'clean' sauce.

Directions:

1.

Medium Heat- Portobello Mushroom in pan for 5 minutes per side.

2.

Add Marinara Sauce over Mushroom in pan and put over low heat for a couple of minutes.

What if I have Questions?

If you have questions about how you are feeling please remember that Dr. Graves is available throughout this program and can be contacted by phone at (509) 413-1530.

Supplement Regimen for Day 10

Core Products (Required)

SP Complete

2 scoops (tablespoons) twice per day minimum up to 5 shakes per day

SP Green Food

5 capsules 2 times per day

Fiber

Whole Food Fiber (powder): 1 scoop (tablespoon) 3 times per day in your shakes

OR

Gastro-Fiber: 3 capsules 3 times per day

Suggested Supplements (Optional)*

Protein:

Whey Pro Complete – 2 scoops (tablespoons) twice daily

Cravings:

Gymnema – 1 tablet 3 times per day or 2 tablets twice per day

Omega-3:

Tuna Omega-3 Oil – 2 perles 2 times per day

* Dr. Graves will work with you to identify which products best meet your needs.

One more day until the reintroduction of meat!

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