Foods to Enjoy

Foods to Enjoy

Poultry (organic, skinless is best)

Fish (no more than once a week)

Protein Powder

Eggs

Egg whites

Fruits and Vegetables (organic fresh or frozen is best)

Purple Protectors (purple or red in color)

Extraordinary Oranges (yellow, orange, or green in color)

Fruits

Step 1: Jump-Start Your Detox 113

Beets

Blackberries

Black currants

Blueberries

Cherries

Cranberries

Eggplant

Plums

Pomegranate juice, unsweetened

Pomegranates

Purple cabbage

Radicchio

Raspberries

Red apples

Red-purple grapes

Strawberries

Anchovies

Herring

Sardines

Tilapia

Wild salmon (e.g., pink, sockeye,

coho, chum)

Hemp protein Rice protein Whey protein

Apricots

Cantaloupes

Clementines

Guava

Chicken

Chicken or turkey sausage

(preservative free)

Cornish hen

Ground chicken or turkey

Sliced chicken or turkey luncheon

meat (preservative free)

Turkey

Turkey bacon (preservative

free)

Vegetables

Cruciferous Vegetables

Right Whites (white or light green in color)

Others

Beans and Legumes

114 The Inside Out Diet

All beans and legumes

Miso

Tempeh

Unfermented soy

(in moderation):

Edamame

Soy milk, low-fat

Soy yogurt

Tofu

Tofu shirataki noodles

Bell peppers

Carrots

Green beans

Leafy greens

Lettuce

Peas, green

Peppers

Pumpkins

Spinach

Squash

Sweet potatoes

Tomatoes

Zucchini

Arugula

Bok choy

Broccoli

Broccolini

Broccoli rabe

Broccoli sprouts

Brussels sprouts

Cabbage (e.g., red, green,

savoy, napa)

Cauliflower

Chinese cabbage

Collard greens

Kale

Mustard greens

Rutabaga

Swiss chard

Turnip greens

Turnips

Watercress

Garlic

Chives

Endives

Leeks

Onions

Scallions

All other fruits and vegetables

Sprouts (e.g., broccoli, sunflowers,

pea shoots, radishes)

Vegetables

Cruciferous Vegetables

Right Whites (white or light green in color)

Others

Beans and Legumes

114 The Inside Out Diet

All beans and legumes

Miso

Tempeh

Unfermented soy

(in moderation):

Edamame

Soy milk, low-fat

Soy yogurt

Tofu

Tofu shirataki noodles

Bell peppers

Carrots

Green beans

Leafy greens

Lettuce

Peas, green

Peppers

Pumpkins

Spinach

Squash

Sweet potatoes

Tomatoes

Zucchini

Arugula

Bok choy

Broccoli

Broccolini

Broccoli rabe

Broccoli sprouts

Brussels sprouts

Cabbage (e.g., red, green,

savoy, napa)

Cauliflower

Chinese cabbage

Collard greens

Kale

Mustard greens

Rutabaga

Swiss chard

Turnip greens

Turnips

Watercress

Garlic

Chives

Endives

Leeks

Onions

Scallions

All other fruits and vegetables

Sprouts (e.g., broccoli, sunflowers,

pea shoots, radishes)

Nuts and seeds (raw, unroasted, unsalted preferred; recommended

no more than 1 ounce per day)

Healthy Fats and Oils

Grains and Starchy Carbohydrates

Beverages

Step 1: Jump-Start Your Detox 115

Almond milk, nut milk, oat

milk, rice milk

Herbal tea, green tea, white tea

Natural coffee substitutes

Organic coffee

Purified water

Raw vegetable juices made

with allowed vegetables

(beet or carrot juice,

maximum 50 percent)

Sparkling water, plain or

naturally flavored

Almonds

Brazil nuts

Cashews

Chestnuts

Flaxseeds

Hazelnuts

Macadamia nuts

Pecans

Pine nuts

Pistachios

Pumpkin seeds

Sesame seeds

Sunflower seeds

Walnuts

Nut butters made with allowed

nuts

Almond oil

Avocado

Avocado oil

Dark sesame oil

(in moderation)

Guacamole

Hazelnut oil

Macadamia nut oil

Olive oil

Olives

Amaranth

Brown rice (e.g., basmati, jasmine)

Brown rice bread

Buckwheat

100 percent buckwheat

noodles

Gluten-free bread

Oat bran

Oat groats

Quinoa

Rice noodles

Rolled oats

Sweet potatoes

Wild rice

Condiments, Spices, and Seasonings

Sweeteners (use sparingly)

Miscellaneous

Greens powder Lecithin granules

Article Source : Copyright © 2007 by Cathy Wong, N.D. All rights reserved

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

All art by Tim Fedak; art copyright © 2007 Cathy Wong, N.D.

Wiley Bicentennial Logo: Richard J. Pacifico

Design and composition by Navta Associates, Inc.

Step 1 Jump-Start Your Detox

My doctor told me to stop having intimate dinners for four. Unless
there are three other people.
—FILM DIRECTOR AND ACTOR ORSON WELLES
Step 1 Jump-Start Your Detox
Now that you understand how supporting your liver can help you lose
weight safely and permanently, it’s time to see your plan come
together.
This one-week step has a clear objective: to temporarily remove foods
that are congesting your liver and colon and to eat wholesome, healthy
foods that support detoxification and decrease inflammation. By doing
this, you’ll begin to restore insulin and leptin sensitivity, begin burning
stored fat, eliminate cravings, reduce fluid and bloating, prevent metabolic
slowdown, and ensure healthy weight loss that lasts.
One of the greatest benefits of this one-week step is that when you’re
ready to begin the next step, you’ll introduce one food a day so that you
can learn how your body responds to it. It can help you see firsthand how
uncontrollable cravings, bloating, and a sluggish system can be related to
certain foods.
This diet will launch you into a lifetime of healthy eating. I want you
to use this as an opportunity to discover new foods and tastes. A client
of mine, an image consultant, told me, “Regardless of how many clothes

Copyright © 2007 by Cathy Wong, N.D. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
All art by Tim Fedak; art copyright © 2007 Cathy Wong, N.D.
Wiley Bicentennial Logo: Richard J. Pacifico
Design and composition by Navta Associates, Inc.

we have in our closet, most of us wear the same seven outfits, over and
over. It’s embarrassing, but you’ve made me realize I cook the same
seven meals over and over. My husband and my kids have their favorites—
tuna and noodles, spaghetti, macaroni and cheese, fried chicken, and
tacos. I hardly ever try anything adventurous, much less these foods here.
I can’t wait to try these foods, and I’m even going to start fixing something
new once a week for my whole family to introduce them to healthier
options.”
Step 1 at a Glance
This section summarizes the step 1 guidelines of the Inside Out Diet. In
order to allow you to customize your plan, some of these foods list only
minimums. If you’d like to have two or three colon-cleansing foods a day,
for instance, you’ll gain further benefit from the detoxifying and satiating
effect of these foods.
What to Eat Each Day
• At least 2 servings (1 serving = 1⁄2 cup cooked, 1 cup raw, or 1⁄4 cup
broccoli sprouts) of cruciferous vegetables
• At least 1 serving (3⁄4 cup) of the purple protectors
• At least 2 servings (1 serving = 1⁄2 cup) of the extraordinary oranges
• At least 1 serving of the right whites (1⁄4 cup or 1 garlic clove)
• At least 1 serving of colon-cleansing foods: apples (1 medium or
1⁄2 cup applesauce), pears (1 medium), grapefruit (1 small), beans
or legumes (1⁄2 cup cooked), oats (1⁄2 cup cooked), artichokes (1 large
or 1⁄2 cup artichoke hearts), shirataki noodles (1⁄2 cup), carob
powder (1⁄4 cup), or fiber powder (1 serving of glucomannan, acacia,
guar gum, psyllium, or methylcellulose powders with water)
• As many raw or lightly cooked vegetables as possible
• 1 to 3 servings of lean protein (e.g., 1 scoop whey protein, organic
chicken, or turkey)
• 1 to 2 tablespoons ground flaxseeds
What to Drink Each Day
• At least 8 glasses of filtered water
• No more than 100 mg of caffeine a day
• At least 1 cup of Cleansing Lemon Tea (recipe on page 223)

Supplements
• Omega fatty-acid supplement
• Multivitamin

Article Source : Copyright © 2007 by Cathy Wong, N.D. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
All art by Tim Fedak; art copyright © 2007 Cathy Wong, N.D.
Wiley Bicentennial Logo: Richard J. Pacifico
Design and composition by Navta Associates, Inc.

Liver Sabotaging Your Weight?

Liver Self-Test: Is an Overworked
Liver Sabotaging Your Weight?

While there is no single lab or diagnostic test to clearly and definitively
diagnose an overburdened liver, there are some telltale signs that may
indicate your liver has more than it can handle. Keep in mind that any of
these symptoms on their own do not mean you have a serious liver problem.
In fact, some of them may be signs of another issue altogether. If you
experience persistent symptoms, however, or several of them in combination,
I recommend bringing them to your doctor’s attention.
The following are signs that indicate you may need to resuscitate your
liver. Check the ones that apply to you.
Weight
_ Excessive weight gain, especially around the abdomen
_ Cravings for sweet, starchy, or fatty foods
_ Constant hunger
_ Difficulty losing weight
Energy
_ Fatigue
_ Feeling groggy in the morning
_ Feeling the urge to lie down frequently
Digestion
_ Constipation
_ Heartburn
_ Bad breath
_ Abdominal bloating or gas
_ Bitter taste in the mouth
Mental/Emotional
_ Irritability or anger, tendency to fly off the handle
_ Depression
_ Negative thoughts
_ Mood swings
_ Poor concentration or brain “fog”
_ Always feeling stressed
Pain
_ Ache in the upper right abdomen
_ Headaches related to tension or stress
_ Joint pain
Hormonal
_ Benign breast cysts
_ Premenstrual syndrome with irritability
_ Infertility
Skin
_ Dark undereye circles
_ Acne
_ Skin rash
_ Poor skin tone
_ Spider veins
_ Dark patches of skin pigmentation
_ Itching
_ Psoriasis
_ Frequent bruising
_ Hemorrhoids
_ Premature aging
General
_ Body odor
_ Excess body heat or hot flushes
_ Water retention
_ Dry eyes
_ Itchy, red eyes
_ Weak tendons, ligaments, muscles
_ Stools that float
_ Light-colored stools
It’s quite a list. But again, keep in mind that these are generalized
symptoms and that you need not suffer all of them in order to experience
real benefits from a liver-cleansing diet plan. And for most people, an
overburdened liver can be healed and improved with the proper diet and
care. You can take simple steps to restore your liver to a vital, optimally
functioning dynamo—as early as today! Once you do, you’ll not only begin
to drop pounds and reverse the above symptoms but also will start to feel
better overall.
But first things first. You’re probably curious about how your liver can
help you lose weight. Let’s take a look at how your liver is connected to
weight loss.

Article Source : Copyright © 2007 by Cathy Wong, N.D. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
All art by Tim Fedak; art copyright © 2007 Cathy Wong, N.D.
Wiley Bicentennial Logo: Richard J. Pacifico
Design and composition by Navta Associates, Inc.

A Lovable and Livable Diet

A Lovable and Livable Diet

There are many reasons why this is a plan you will find irresistible, even
in the long term.
• This diet is not just about eating less, it’s about eating the right foods
for your liver. As you’re about to learn, the liver is involved in weight
loss, and maximizing and supporting liver function with the right
foods will allow you to lose weight safely and permanently.
• It is based on whole foods. The average American diet is filled with
high-calorie foods made with bad fats, sugar, and salt, all manufactured
to make us crave and overeat them. “Diet” foods often aren’t
much better. Many are filled with chemicals and aren’t as nutrientrich
as we think they are. The Inside Out Diet emphasizes the goodness
of nature. It will reacquaint your taste buds with delightful,
satisfying natural flavors, and pretty soon you will notice a remarkable
change—you will no longer crave addictive foods that aren’t
good for you and will intuitively reach for healthy foods.
• It’s a realistic long-term plan. I won’t give you a diet that lasts
several weeks or months and then say “see ya!” I won’t leave you with
a diet that keeps you on a strict leash 24/7—or else—for the rest of
your life. Life isn’t about boot camp. This diet is a way of life, allowing
you to eventually eat what you like, in moderation.
• It will work for your busy life. I made sure this was doable and would
fit in with hectic schedules. Although it initially requires you to
make changes, once you get into the flow, it’s quite simple.
• You won’t need to take ten billion diet pills a day. I will suggest certain
supplements, such as essential fatty acids, but they will be part
of a minimal core plan. Instead of relying on supplements, we will
take advantage of the healing properties of food. People with certain
health conditions, however, may require further support.
• The recipes are delicious and satisfying. The recipes in this book
were created by chef Sabra Ricci, a chef to the stars and a caterer
on the island of Maui. A graduate of the California Culinary Academy
in San Francisco, Sabra is renowned for her healthy, delectable
menus. She created these recipes to fit the guidelines of this diet,
and I have no doubt you’ll enjoy them.

Article Source :

Copyright © 2007 by Cathy Wong, N.D. All rights reserved

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

All art by Tim Fedak; art copyright © 2007 Cathy Wong, N.D.

Wiley Bicentennial Logo: Richard J. Pacifico