Northtowne Chiropractic
Dr. Larry Van Such, DC, BE
Dr. Rick Horsfield, DC
Jamie Ike, LMT

2240 Morse Road
Columbus, Ohio 43229

Office Hours
Mon & Wed   9am - 12pm
  3pm - 5pm
Tue & Thur   12pm - 5pm
Fri   9am - 3pm
Sat   By Appt Only

(614) 428-9310
Nourish

“Food always has been, and I suspect always will be, the ideal source of your vitamins, for they are surrounded by untold numbers of nutritional factors…”

--- Dr. Royal Lee

The purification program emphasizes supplements and whole foods, particularly fruits and vegetables, while limiting high-calorie, refined foods and saturated fats. Nourishing yourself with nutrient-rich foods will provide the complex combination of vitamins, minerals, and antioxidants that are needed to protect the body and promote optimal health.

What else will contribute to my success?

Eating for success________________________________________________
           

            Eat a variety of foods; choose a rainbow of colors

           

            Eat frequently throughout the day, to maintain a level blood sugar range

Refrain from consuming / using:_____________________________________
           

            Alcohol, caffeine, tobacco, or other stimulants

            Taper off before you begin your program to lessen headaches

           

            Nuts / seeds

           

            Dairy

           

            Grains (except wild or brown rice)

           

            Processed or refined foods

            For optimal results, follow the instructions given to you by your health care professional. Any changes or alterations may decrease the detoxification and weight management benefit you can gain from the program.

What will I eat?
Vegetables__________________________

You can eat an unlimited amount of vegetables from the list below (use organic whenever possible). Your vegetable intake should be twice the amount of fruit intake.

           

            Average serving size = ½ cup

           

            No dried or canned vegetables; frozen OK

           

            Fresh juices made from vegetables are also allowed

           

            Most vegetables may be steamed for four minutes or stir fried over low heat;

            however, for best results, consume ½ of your vegetables raw

           

            Fresh herbs and spices optional

Vegetables___________________________________________________________
Artichokes
Cabbage
Eggplant
Asparagus
Carrots
Kohlrabies
Beets, red
Cauliflower
Mushrooms
Bok choy
Chives, onions
Radishes
Broccoli or brocciflower
Leeks, garlic
Brussles sprouts
Cucumbers
Lettuce and Greens_____________________________________________________
Arugula
Escarole
Romaine
Beet greens
Kale
Spinach
Collard greens
Mustard greens
Swiss chard
Dandelion greens
Radicchio
Watercress
Endive
Red and green leaf
Oils_____________________________

            Average serving size = 1 tsp. --- Servings 4 – 7 teaspoons per day

           

            Should be cold-pressed and unprocessed

           

            Use high-quality oils such as:

Coconut oil
Flaxseed oil
Extra-virgin olive oil
Grape seed oil
Fish oil

Spring Water________________________

            Drink a minimum of 8 glasses (64 0z.) of spring water a day

Fruit_____________________________

These fruits are just a sampling. Keep in mind that you should eat twice as many servings of vegetables as fruits --- fresh or frozen only, no dried or canned fruit (use organic whenever possible).


            Average serving size indicated
Apples,
1 medium
Guavas,
1 whole
Papayas,
1 small
Peaches,
2 small
Apricots, raw
 (3 medium)
Honeydew melon,
¼ small
Pears,
1 medium
Pineapple,
½ cup
Avocados,
¼
Kiwis,
1 whole
Plums,
2 small
Pomegranates,
1 whole
Bananas,

½ per shake

Kumquats,
1 whole
Raspberries,
1 ½ cup
Rhubarb,
1 cup
Blackberries,
1 cup
Lemons,
1 whole
Strawberries,
1 ½ cup
Tangerines,
2 small
Blueberries,
1 cup
Limes,
1 whole
Oranges,
1 large
Tomatoes,
1 medium
Cantaloupe,
½ medium
Loganberries,
1 cup
Nectarines,
2 small
Mulberries,
1 cup
Cherries,
15
Cranberries,

1 cup whole

Grapes,
15
Mangos,
1 whole
Figs,
2
Grapefruit,
1 whole
Lentils* or Rice______________________
           

            Average serving size= ½ cup cooked

           

            1 – 2 servings of lentils or 1 serving of wild or brown rice per day*

* Lentils are recommended over rice because lentils have a higher protein content

Protein Sources (can be added to program on day 11)

            Average serving size = 3 oz. cooked

           

            Total servings: 2 – 4 per day, with 1 – 2 servings being fish

           

            Fish should be deep sea fish (e.g. salmon, cod, or sea bass), not farm

            raised.

            Select lean meat (chicken) that is organic, free range, antibiotic free, and

            Hormone free, if possible.

           

            Prepare by broiling, baking, roasting, or poaching

           

            No cured, smoked, or luncheon meats      

           

            Ask your health care professional about adding 2 scoops of Whey Pro            Complete, a powdered protein supplement, to each SP Complete shake

            for additional protein. (Whey Pro Complete can be added to shakes

            starting on day one.)
           

Shake Up Your Taste Buds With These Delicious SP Complete Recipes

Original Recipe
2 rounded Tbs. (scoops) of SP Complete
8 oz. water (increase for desired consistency)
1 Tbs. high-quality oil (e.g. flaxseed oil)

1 – 1 ½ cups of your favorite fresh or frozen fruit or vegetables (optional)

Strawberry Twist                                                        Citrus Berry Splash

2 rounded Tbs. of SP Complete                                    2 rounded Tbs. of SP Complete

1 cup strawberries                                                        ½ cup blackberries

1 cup freshly juiced carrots                                           ¼ cup blueberries

1 Tbs. flaxseed oil                                                         ½ cup strawberries

1 cup ice cubes                                                             ½ cup banana (optional)

                                                                                    The juice from 2 freshly squeezed

                                                                                    oranges

                                                                                    1 – 2 cups ice cubes

Triple Delight                                                 Banana Berry Blast

2 rounded Tbs. of SP Complete                                    2 rounded Tbs. of SP Complete

¼ cup fresh pineapple chunks                                       ½ cup blueberries

½ banana                                                                     ½ cup strawberries

½ cup frozen peaches                                                   ½ banana

1 cup ice cubes                                                 1 cup ice cubes

Directions for all shakes___________________________________________________

Thoroughly blend all ingredients together. You may make a large enough batch to last you through the day, but make sure to keep it refrigerated, and remix it as needed before pouring.

Certain individuals may require additional protein during the program. Please consult with you health care professional about adding Whey Pro Complete to any SP Complete shake.

Bring Your Salad To Life With These Accents

Fruit Toppers                                     Apple Cider Vinaigrette

Top your salad with pureed fresh                      3 Tbs. organic apple cider vinegar
or frozen raspberries, freshly                             ½ cup extra-virgin olive oil
squeezed lemon, or other fruit               ¼ tsp. Celtic Sea Salt
to add zing to your greens.                                1 tsp. oregano

                                                                        ¼ tsp freshly ground pepper

Garlic Olive Oil Dresssing                           

2 cloves of organic garlic                                   Mix all ingredients together and

¼ tsp. Celtic Sea Salt                                       refrigerate in a sealed container.

Juice from ½ of a squeezed lemon                     Let dressing sit out for a few

½ cup flax oil                                                    minutes before using.

Mash garlic cloves with Celtic Sea                    Seasonings

Salt. Squeeze lemon juice into the                      The Standard Process Purification
mixture taste… if needed, add more                  Program was designed so you are able
salt, garlic, or juice. Add flax oil.                       to taste food in its natural state. If you
mix all ingredients together and pour                  choose to incorporate seasonings, use

over salad.                                                        only fresh organic herbs and spices.