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


  •   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 organic herbs and spices are optional
Vegetables

Artichokes
Asparagus
Beets, red
(Steam for 20-30 minutes
or until soft)
Bok choy
Broccoli or brocciflower
Brussels sprouts
Cabbage (all types)
Carrots
Cauliflower
Celery
Chives, onions, leeks,
garlic
Cucumbers
Eggplant
Kohlrabies
Mushrooms
Peppers (any color)
Radishes
Lettuce and Greens

Arugula
Beet greens
Collard greens
Dandelion greens
Endive
Escarole
Kale
Mustard greens
Radicchio
Red and green leaf
Romaine
Spinach
Swiss chard
Watercress
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
Extra-virgin olive oil
Fish oil
Flaxseed oil (Keep refrigerated, do not heat)
Grape seed oil

Spring Water

  •     Drink a minimum of 8 glasses (64 oz.) 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
Apricots, raw (3 medium)
Avocados, ¼
Bananas, ½ per shake
Blackberries, 1 cup
Blueberries, 1 cup
Cantaloupe, ½ medium
Cherries, 15
Cranberries, 1 cup whole
Figs, 2
Grapefruit, 1 whole
Grapes, 15
Guavas, 1 whole
Honeydew melon, ¼ small
Kiwis, 1 whole
Kumquats, 1 whole
Lemons, 1 whole
Limes, 1 whole
Loganberries, 1 cup
Mangos, 1 whole
Mulberries, 1 cup
Nectarines, 2 small
Oranges, 1 large
Papayas, 1 small
Peaches, 2 small
Pears, 1 medium
Pineapple, ½ cup
Plums, 2 small
Pomegranates, 1 whole
Raspberries, 1 ½ cup
Rhubarb, 1 cup
Strawberries, 1 ½ cup
Tangerines, 2 small
Tomatoes, 1 medium
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 (optional – 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 1.)
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For Quick Reference
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Program Details
What Supplements Will I Use
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