SHOPPING LIST  Filtered water (Aim for 6-8 glasses/day)  Fish: Sardines, herring, wild salmon, black cod, sole and cod (4-6 oz twice a day)  Lean white chicken breasts (4-6 oz twice a day)  Fresh or frozen non-citrus fruits: Blueberries, raspberries, strawberries, blackberries, grapes, melons, apples, kiwis and cherries  Fresh or frozen green vegetables: Leeks, broccoli, cabbage, kale, collard greens, Brussels sprouts, bok choy, spinach, arugula, asparagus and celery  Low-sodium vegetable broth  Brown rice  Nuts and seeds: Almonds, walnuts, pecans, macadamia nuts, and pumpkin seeds  Spices: Rosemary, cilantro, ginger, garlic, turmeric, curry, or sea salt


Elimination Diet Tips

Th e fi rst 2 to 3 days are the hardest. It’s important to go shopping to get all of the foods you are allowed to have. • Plan your meals and have a pot of rice available. • Eat simply. Cook simply. Make a pot of chicken-vegetable-rice soup. Make a large salad. Cook extra chicken. Have prepared food on hand so you can grab something quickly. • Eat regular meals. • You may also want to snack to keep your blood sugar levels normal. It is important to keep blood sugar stable. Carry food with you when you leave the house. Th at way you will have what you are allowed and not be tempted to stray off the plan. • It may be helpful to cook extra chicken, sweet potatoes, rice, beans, etc. that can be reheated for snacking or another meal. • Avoid any foods that you know or believe you may be sensitive to, even if they are on the “allowed” list. • Try to eat at least three servings of fresh vegetables each day. Choose at least one serving of dark green or orange vegetables (carrot, broccoli, winter squash) and one raw vegetable each day. Vary your selections. • Th is is NOT a weight loss program. If you need to lose or gain weight, work with your practitioner on a program. • Buy organic produce when possible. Select fresh foods whenever you can. If possible, choose organically grown fruits and vegetables to eliminate pesticide and chemical residue consumption. Wash fruits and vegetables thoroughly. • If you are a vegetarian, eliminate the meat and fi sh and consume more beans and rice, quinoa, amaranth, teff , millet and buckwheat. • If you are consuming coff ee or other caff eine-containing beverages on a regular basis, it is always wise to slowly reduce your caff eine intake rather than abruptly stop it; this will prevent caff eine-withdrawal headaches. For instance, try drinking half decaf/half regular coff ee for a few days, then slowly reduce the total amount of coff ee. • Read oil labels; use only those that are obtained by a “cold pressed” method. • If you select animal sources of protein, look for free-range or organically raised chicken, turkey or lamb. Trim visible fat and prepare by broiling, baking, stewing, grilling or stir-frying. Cold-water fi sh (e.g., salmon, mackerel, and halibut) is another excellent source of protein and the omega-3 essential fatty acids, which are important nutrients in this diet. Fish is used extensively. • Remember to drink the recommended amount (at least two quarts) of plain, fi ltered water each day. • Strenuous or prolonged exercise may be reduced during some or the entire program to allow the body to heal more eff ectively without the additional burden imposed by exercise. Adequate rest and stress reduction are also important to the success of this program. • You may use left overs for the next days’ meals or part of a meal, e.g. left over broiled salmon and broccoli from dinner as part of a large salad for lunch the next day. POSSIBLE PROBLEMS: Most people feel better and better each day during the allergy elimination diet. However, if you are used to using caff eine, you may get withdrawal symptoms the fi rst few days which may include: headaches, fatigue irritability, malaise, or increased hunger. If you fi nd your energy lagging, you may need to eat frequently to keep your blood sugar levels (thinking, energy) level. Be sure to drink plenty of water. TESTING INDIVIDUAL FOODS: Once you have completed three weeks you can begin to add foods back into your diet. KEEP A JOURNAL OF ALL FOODS EATEN AND ALL SYMPTOMS. Be sure to add foods one at a time, one every two days. Eat the test food at least twice a day and in a fairly large amount. Oft en an off ending food will provoke symptoms quickly — within in 10 minutes to 12 hours. Signs to look for include: headache, itching, bloating, nausea, dizziness, fatigue, diarrhea, indigestion, anal itching, sleepy 30 minutes aft er a meal, fl ushing, rapid heartbeat. If you are unsure, take the food back out of your diet for at least one week and try it again. Be sure to test foods in a pure form: for example test milk or cheese or wheat, but not macaroni and cheese that contains milk, cheese and wheat! THE RESULTS: Avoiding symptom-provoking foods and taking supportive supplements to restore gut integrity can help most food allergies/sensitivities resolve within 4 to 6 months. Th is means that in most cases you will be able to again eat foods that formerly bothered you. In some cases, you will fi nd that the allergy doesn’t go away. In this case you must either wait longer or it may be a “fi xed” allergy that will be lifelong. AFTER THE TESTING: It would be advisable to return to your health practitioner for a follow-up visit to determine your next steps. If you fi nd allergies to many foods, you may want to explore a 4-day food rotation diet. Finally, anytime you change your diet signifi cantly, you may experience such symptoms as fatigue, headache or muscle aches for a few days. Your body needs time as it is “withdrawing” from the foods you eat on a daily basis. Your body may crave some foods it is used to consuming. Be patient! Th ose symptoms generally don’t last long, and most people feel much better over the next couple of weeks. 

Simple Elimination Diet

The purpose of an elimination diet is to discover symptom-triggering foods. Everyone’s body responds to foods differently. If we are sensitive to a food, there are a host of symptoms our body can respond with, such as headaches, skin rashes, joint pains, and digestive problems, just to name a few. Begin by eliminating foods you think may be the source of your symptoms. If you are unsure, start with the foods that most commonly cause a reaction, these include: *Dairy products (lactose and casein) *Wheat (and other glutencontaining foods) Eggs (whites particularly) Corn Peanuts Tomatoes Shellfish All citrus fruits and juices Sugar Chocolate Coffee Black tea Alcohol Soy Artificial sweeteners Yeast * Dairy and gluten are two of the biggest culprits. Remove the suspected foods for a two-week period. Be aware of hidden ingredients in manufactured products. In addition to the suspected foods, be sure to avoid alcoholic beverages, caffeinated drinks (coffee, teas and colas), MSG, aspartame (NutraSweet), nitrates (chemical stabilizers found in meats to preserve the color) and sulfites (preservatives used in many foods, particularly dried fruits.) Questions to Ask: How do you feel? Do you have more energy? Are your symptoms less severe? Symptom-safe list: These foods generally work well with people and do not contribute to symptoms or conditions. • Brown rice. • Cooked or dried fruits free of sulfites (cherries, cranberries, pears, prunes) but not citrus fruits, apples, bananas, peaches, or tomatoes. • Cooked green, yellow, and orange vegetables (artichokes, asparagus, broccoli, chard, collards, lettuce, spinach, string beans, summer or winter squash, sweet potatoes, tapioca, and taro). • Water (filtered is best). Avoid teas, they can be triggers. • Condiments, such as sea salt, maple syrup, honey, molasses, and vanilla extract. • Chicken, turkey, lamb, and cold-water fish such as salmon, mackerel and halibut. Select from free-range and hormone-free animal products. • It is best to use cold-pressed, organic oils, such as extra virgin olive and coconut. • The more whole, unprocessed foods you eat the better it is for you, your sensitivities, and your immune system! CF67 – Updated 4/03 2 What Foods are Triggering Your Symptoms? It is time to track down your personal food triggers. After two weeks (or more if your symptoms have not diminished) on the elimination diet, it is time to start testing foods. Add foods one at a time, every three days, to assess which ones worsen symptoms. Have a generous amount of each new food so you can see whether it causes symptoms. For three days, observe your reactions to a certain food after it has been added back in. Reactions can take as long as 72 hours to manifest. If symptoms do not flare up, keep the food in your diet. Anything that causes symptoms should be eliminated. Then, after a week or two, try the suspect food once again for confirmation. Some Tips to Help Identify Triggers: • The offending foods can be ones you are fond of, perhaps even foods you crave. • If you are affected by several foods, eliminating only one may make little difference with your symptoms. This sometimes leads people to believe that foods are not the problem. • You may find that you can have a small amount of a trigger food without observing symptoms, while a larger amount causes a reaction. • Your tolerance may be impacted by different factors. For example, natural hormonal fluctuations may make one more sensitive. • Your triggers can change over time. Modified Elimination Diet: If eliminating all suspect food from your diet at one time is too drastic, try eliminating particular classes of foods one at a time. For example, eliminate all gluten containing foods for a two-week period and see your reaction. If symptoms are not relieved, then eliminate all dairy products as well (and continue to keep wheat off the menu) for the next two-week period, and so on. Continue deleting a food or class of foods until your symptoms improve. Once symptoms have improved, it can be assumed that you are sensitive to the most recently deleted foods. You can then add the other foods back into your diet, one at a time, but stay alert for any reactions. Diet Diary: You can also try tracking down food sensitivities by using a diet diary. For three to four weeks, write down everything you eat and when you eat it, along with how you feel, and any reactions you have. After the four-week period, you should be able to detect patterns in your responses to different foods.  

Traveler's diarrhea

Traveler's diarrhea (TD) is the most common illness affecting travelers.An estimated 10 million people—20% to 50% of international travelers—develop it annually. TD is defined as three or more unformed stools in 24 hours passed by a traveler, commonly accompanied by abdominal cramps, nausea, and bloating.Its diagnosis does not imply a specific organism, but enterotoxigenic Escherichia coli is the most commonly isolated pathogen.Most cases are self-limited; treatment is not routinely prescribed nor the pathogen identified unless symptoms become severe or persistent.
The onset of TD usually occurs within the first week of travel, but may occur at any time while traveling, and even after returning home. When it appears depends in part on the specific infectious agent. The incubation period for giardiasis averages about 14 days and that of cryptosporidiosis about seven days. Certain other bacterial and viral agents have shorter incubation periods, although hepatitis may take weeks to manifest itself. Most TD cases begin abruptly.
Typically, a traveler experiences four to five loose or watery bowel movements each day. Other commonly associated symptoms are diarrhea, abdominal cramping, bloating, low fever, urgency, disability to hold the feces and malaise, and appetite is usually low or nonexistent.
Blood or mucus in the diarrhea, abdominal pain, or high fever heralds a more serious cause, such as cholera, characterized by a rapid onset of symptoms including weakness, malaise, and torrents of watery diarrhea with flecks of mucus (described as "rice water" stools). Dehydration is a serious consequence of cholera; death may (rarely) occur as quickly as 24 hours after onset.

 Most cases of TD are mild and resolve in a few days without treatment with antibiotics or antimotility drugs. Severe or protracted cases, however, may result in significant fluid loss and dangerous electrolytic imbalance. Adequate fluid intake (oral rehydration therapy) is essential to replace lost fluids and electrolytes. Clear, disinfected water or other liquids are routinely recommended for adults.Water that is purified is best, along with oral rehydration salts to replenish lost electrolytes. Carbonated water (soda), which has been left out so that the carbonation fizz is gone, is useful if nothing else is available. In severe or protracted cases, the oversight of a medical professional is advised.

Konaklı Doctor Services

  • Akçatı, Doctor Alanya
  • Alacami, Doctor Alanya
  • Konakli Doctor, arzt, clinic
  • Aliefendi, Konakli Doctor, arzt, clinic
  • Asmaca, Konakli Doctor, arzt, clinic
  • Avsallar, Konakli Doctor, arzt, clinic
  • Bademağacı,Konakli Doctor, arzt, clinic
  • Basırlı, Konakli Doctor, arzt, clinic
  • Bayır, Konakli Doctor, arzt, clinic
  • BayırKöy, Konakli Doctor, arzt, clinic
  • Bayırkozağacı, Konakli Doctor, arzt, clinic
  • Başköy, Konakli Doctor, arzt, clinic
  • Beldibi, Konakli Doctor, arzt, clinic
  • Beyreli, Konakli Doctor, arzt, clinic
  • Bucakköy, Konakli Doctor, arzt, clinic
  • Burçaklar, Konakli Doctor, arzt, clinic
  • Büyükpınar, Konakli Doctor, arzt, clinic
  • Bıçakçı, Konakli Doctor, arzt, clinic
  • Cikcilli, Konakli Doctor, arzt, clinic
  • Demirtaş, Konakli Doctor, arzt, clinic
  • Dereköy, Konakli Doctor, arzt, clinic
  • Deretürbelinas,Konakli Doctor, arzt, clinic
  • Değirmendere, Konakli Doctor, arzt, clinic
  • Elikesik, Konakli Doctor, arzt, clinic
  • Emişbeleni, Konakli Doctor, arzt, clinic
  • Esentepe, Konakli Doctor, arzt, clinic
  • Fakırcalı, Konakli Doctor, arzt, clinic
  • Gözübüyük, Konakli Doctor, arzt, clinic


Konaklı is a coastal town in Alanya district of Antalya Province. At 36°35′N 31°53′E it is on Turkish state highway D.400 which runs from west to east in south Turkey. Distance to Alanya is 11 kilometres (6.8 mi) and to Antalya is 130 kilometres (81 mi). The population of Konaklı is 12829 as of 2011.by ALANYA DOCTOR
There are ruins of the Roman city Augea in the vicinity. The road constructed by the Seljuk sultan Alaattin Keykubat I connecting Alanya to Konya and the Şarapsa Han built by Seljuk sultan Gıyaseddin Keyhüsrev II (both in the 13th century) are in the vicinity. In 1992, Konaklı was declared a seat of township.by ALANYA DOCTOR
The town economy depends highly on beach tourism. There are fifteen 5-star hotels in the town. Green house agriculture and banana plantations are other profitable sectors. by ALANYA DOCTOR.

Traveler's Health

Traveling can increase your chances of getting sick. A long flight can increase your risk for deep vein thrombosis. Once you arrive, it takes time to adjust to the water, food, and air in another place. Water in developing countries can contain viruses, bacteria, and parasites that cause stomach upset and diarrhea. Be safe by using only bottled or purified water for drinking, making ice cubes, and brushing your teeth. If you use tap water, boil it or use iodine tablets. Food poisoning can also be a risk. Eat only food that is fully cooked and served hot. Avoid unwashed or unpeeled raw fruits and vegetables.
If you are traveling out of the country, you might also need vaccinations or medicines to prevent specific illnesses. Which ones you need will depend on what part of the world you're visiting, the time of year, your age, overall health status, and previous immunizations. See your doctor 4 to 6 weeks before your trip. Most vaccines take time to become effective.