Misty Humphrey C.N.E., CCP, Reiki Master 

It is known in Traditional Chinese Medicine that a warming diet of cooked foods is the best healing diet for the human body. 

 

This building diet can kick start your weight loss or venture back to health after illness, injury or surgery.     

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Many clients who have come to me have stated that they think they need to cleanse due to poor dietary habits.

 

In my studies and based on experience, I have learned that the average person coming off of the Standard American Diet or a perpetual dieter needs more of a "building diet" than that of a "cleansing diet." When the majority of our food supply has been devoid of nutrients with processed foods, the body is suffering from the very real phenomenon over fed and under nourished. Nourish yourself well and the organism knows how to work and cleanse itself. I have other cleansing and slow detoxification recommendations that I include in my plans. Once you're feeling well and have stable blood sugar and stress hormones, you can start intermittent fasting and/or sticking to an 8-10 hour feeding schedule as well as including sauna in your life.  

 

The original soup diets claim to be cleansing which is, I'm sure fairly accurate but if you're anything like me, one day without some form of animal protein and/or fat and I'm a cognitive wreck.  These soup diets were never sustainable for someone like me who suffers blood sugar lows, reduced cognitive function and energy if I'm not fueling myself properly with sufficient protein. The thyroid needs plenty of protein in order to function properly.  I try to take in between 80 and 100 grams of protein daily. Without it, cravings and blood sugar lows will cause you to start suffering from a stress response thereby feeling shaky, light headed and grouchy. When blood sugar falls, stress hormones take over to put sugar into the blood from storage. When this happens, it takes some time to recover and the anti-aging hormones like progesterone are suppressed. 

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An interesting aspect of adding soup to your diet is the sparing of calories. In this Penn State study, researchers note that with the addition of soup, total daily calories were reduced by 20%. 

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Homemade bone broth is a traditional super food that should be utilized as a staple of your diet for a variety of reasons outlined below. Traditional cultures utilize broth in their meals each and every day. 

While not a complete protein, broth makes it easier for your body to digest and absorb other proteins. 

Broth has a wide variety of health benefits for those suffering inflammatory conditions such as diabetes, cancer, viral infections, flu, etc.

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Minerals which are in the most absorbable form are delivered in bone broth as well as small amounts of fat-soluble vitamins. 

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There are amino acids contained in bone broth that assist in tissue healing, liver detoxification and the production of antioxidants.  This soothes the lining of the digestive tract.  These amino acids are not found in any other form other than gelatin products in abundance.  The amino acids in animal proteins, methionine and cysteine if not balanced with glycine found in broth can be inflammatory. 

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It is also protein sparing which allows you to reduce the muscle meat on your plate.  If you're watching your fat intake, this allows you to consume a great amount of plant matter without the added fat of butter or olive oil. Don't get me wrong, fat is satiating, fat is yummy and a small amount of fat in the diet is necessary for healthy hormones but I don't ever recommend pushing fat like that of a low-carb, high-fat diet.  

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For the purpose of variety, add spices, proteins and plenty of vegetables. 

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Vegetable suggestions include:

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• Bamboo Shoots*

• Broccoli

• Brussels Sprouts

• Cabbage

• Canned or fresh tomatoes

• Carrots *(raw shreds)

• Cauliflower

• Celery

• Garlic

• Greens (chard, kale, spinach and collard)

• Green Beans

• Onions (all types)

• Parsnip

• Peppers

• Squash

• Turnip

• Beans (If your digestion can handle them, these are considered a "slow carb" in some circles. In other words, they do not raise blood sugar as quickly as wheat and other comparable grains) 

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Protein suggestions include:
 

• Beef or Bison

• Chicken

• Eggs

• Lamb

• Pork

• Seafood

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Be sure to add fresh herbs and spices so you can enjoy varying flavors but most importantly, herbs and spices are your most valuable super foods. 

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The most fun about my soup diet recommendation is you can just make a large pot of vegetable soup to keep in the refrigerator and add a different protein with each meal, or day.

 

So frequently, I'll have plain broth available and as it heats up, add protein such as a couple of eggs and top with either broccoli sprouts or micro-greens.  This is a valuable breakfast recommendation particularly in the winter. 

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Some optional uses for your broth include base for stews, gravies, braising, sauces, etc.

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Broth is your superior collagen, hyaluronic acid, glucosamine, chondroitin and glycine source.   ​

Consuming one cup of broth with each meal is ideal to assist other protein digestion/assimilation.  Consider continuing a program including broth or at the very least, a dry hydrolyzed collagen. You can add the collagen to smoothies, warm beverages and boxed soups. 

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If you suffer from high histamine which is problematic with a lowered metabolism, a vegetable based broth or meat based broth is your best bet. 

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Some examples of high histamine include: 

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• Anxiety

• Skin issues - itching, rash, hives, heat, redness

• Runny nose and eyes

• Ringing ears (that feeling of being in a cave) 

• Chronic pain and migraines

• Digestive problems 

• Hormone imbalance

• Temperature regulation

• Fatigue

• Nerve Issues

• Mast Cell disease 

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The temporary use of an antihistamine like Cyproheptadine might be helpful and for a non-pharmaceutical choice, L-Theanine at 100-200 mg. 2-4 times daily can be helpful.

 

Another tip that is helpful, L-Theanine is the best choice for tampering anxiety which is one of the number one issues with high histamine. This non essential amino acid is considered as useful if not more than a benzodiazepine drug for calming the nerves. 

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*Raw carrots, well cooked bamboo shoots and mushrooms happen to be therapeutic bacteria fighting foods. LPS or lipopolysacharrides are gram negative bacteria that cause many digestive issues and inflammation. Most with leaky gut syndrome suffer from LPS aka Endotoxin. 

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Recipes 

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Bone Broth 

• 1 whole chicken carcass or 2 lbs. ox tail or other bones with collagen

• 1 tbs. apple cider vinegar or lemon juice

• Large stock pot of water

• 2-3 kombu or other seaweed strips - this adds minerals

• 1 onion cut into pieces 

• 1-2 tsp. salt or 4 stalks celery 

 

Cook down on low for 4 hours for chicken, 6-8 hours for ox tail or other beef bones, strain and store in refrigerator for up to 5 days in glass. 

 

For best results, put in crock pot and let simmer on low or instant pot on high for 45-90 min.  You always want to cook the beef/ox tail for twice the amount of time because of toughness of meat. 

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Replace bones with chicken, turkey or lamb for a meat broth lower in histamine. Lower cooking times are recommended. 

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Potassium Vegetable Broth

• 4 carrots, washed with skin

• 2 white or sweet potatoes without skins

• 1 onion cut into pieces

• 3 stalks celery

• 1/2 bunch parsley

• 1 small head red cabbage

• 6 cloves garlic

• 2 strips kombu - remove and discard when soup is finished or use nori, wakame or other sea veggie if you plan to eat it

• 2 tbsp sea salt

• Large stock pot of water 

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Add all ingredients to pot, cover with water and simmer on low for one hour. 30-40 minutes in the instant pot. Store for up to 5 days in glass. Add protein and you have your full meal. ​

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For the purpose of variety, add spices, proteins and vegetables.  Squash puree, pumpkin, carrot and apple puree, cooked vegetables, coconut milk etc.  can be added to all 3 soups. 

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