Week 3 Cleanse Checklist Congratulations! You ve made it to Week 3 post true elimination diet. Now what?! Retake the Detox Quiz - what s your new score?! Continue to eat organic and free range as much as possible. Consider continuing to avoid these foods that are not good for women with a tendency toward hormone imbalance: o Alcohol & Sugar o Gluten foods and grains/wheat/dairy! Add new foods back in slowly see Guidelines below! Go natural when it comes to painkillers and other drugs like antacids! Remember to move regularly, keep up with your daily water intake and get your sleep! Keep up with your not-to-do list...and then do it!! Seek out pleasure at every turn...rewire your body for pleasure instead of stress to keep the fabulous going!
Reintroducing Foods GUIDELINES You are just about to complete one full week on an elimination diet, the gold standard in healing. You may continue this diet for up to one month. Continue to take your supplements as outlined in your daily checklist until they are gone. You have been avoiding foods that you may be sensitive to, decreasing inflammation. By avoiding potentially allergenic foods for one week your sensitivity will usually increase to these foods. One of the greatest gifts you can give yourself after coming off this weeklong program is to reintroduce foods slowly. You will never regain your health fully until you identify and avoid foods that you are reactive (allergic) to. After you have identified these foods you may then choose how to handle these foods. You may decide to eat them as you always have, on a rotational basis, or never again. You cannot make this choice until you identify these foods. So, get excited (if you aren t already) about this discovery process! When you learn about how the foods you eat affect your health you can leverage this knowledge to improve your life. A careful, detailed record must be maintained, noting which food was introduced, when it was introduced, and what symptoms appeared upon reintroduction. You may also use the wrist pulse test during reintroduction as pulse changes often occur when an allergenic food is consumed. Follow the easy steps below to begin the reintroduction process: 1) Reintroduce foods back into your diet following the chart below:
2) Avoid permanently the following ingredients or foods artificial sweeteners food coloring partially hydrogenated fats ( trans preservatives highly processed foods fast food fats) 3) Keep a log of each food added back in. Common symptoms of food allergies are: digestive issues such as gas, constipation, bloating, acid reflux, diarrhea postnasal drip headaches, migraines enhanced PMS symptoms joint pains fluid retention red ears/cheeks brain fog mood fluctuations sleep disruptions skin rashes and more. 4) Eat the reactive foods either on a rotational basis (every five days) or rarely if ever, depending on the reaction.
Phase One Reintroduction (After Week 2 of Cleanse) Add only one new food at a time (daily) so you can notice any changes. Fruit, fresh continue to avoid citrus (except lemon )and pineapple. Grains try adding in non-glutinous grains such as millet, quinoa, buckwheat or amaranth. Vegetables add in more raw vegetables now and notice how you feel. Meats/Shellfish begin with lamb and free range beef and then add in shellfish and other fish. Continue to avoid all dairy, wheat/gluten-containing products (barley, rye, oats, spelt, kamut, triticale), eggs, corn and peanuts.
Phase Two Reintroduction (After Week 4 of Cleanse) Add only one new food each day and eat it several times daily for 2-3 days to notice any changes. If you have a very noticeable reaction, discontinue eating. Dairy milk, cheese, yogurt Citrus & Pineapple Eggs Yeasted foods breads, wine, vinegar Nightshade vegetables potatoes,tomatoes, eggplant and peppers. Alcohol Peanuts Corn Drugs: Coffee & Alcohol About coffee you may want to keep coffee out of your diet permanently or only drink it occasionally as regular use can increase your stress hormones promoting hormone imbalance, increasing inflammation, and disrupting blood sugar balance. About alcohol alcohol can contain toxins that are not required to be on the label and it can also raise estrogen levels affecting moods, thyroid function, menstrual cycles and more. If you re taking birth control pills it can also lower progesterone. Alcohol can exacerbates fatty liver and can cause fatty liver. All of the above are concerns for women with PCOS. Any foods that you react to, you may want to eliminate from your diet for 3-6 months. This will allow your digestive tract to heal so that you may then add these foods back in on a rotational basis without noticeable side effects. Enjoy the process and see what you discover!
Mindful Eating Mindful eating is by far the most important aspect of good health. Whether you are having a complete meal or a snack the following guidelines apply: Take the time at mealtimes to sit and eat slowly. Avoid talking while chewing. Drink a full glass of water 30 minutes before a meal but not during or up to 30 minutes after a meal. Small sips of water during a meal is OK. Take hydrochloric acid and/or digestive enzymes as needed to help you digest your food if needed. It is important to rotate your foods and not eat the same ones over and over again. By eating a variety of foods (eat a rainbow everyday), you decrease your risk of acquiring a food allergy. When you are eating, that is the only thing you should be doing (i.e. no reading, watching TV, negative conversations, standing at the kitchen counter, etc.) Chew your food until it is liquid and then swallow; stop swallowing chunks of food! Light a candle at the evening meal to help slow you down. Put your utensil down between bites. Keep the conversation positive ~ negative conversation impairs digestion. Sit at the table about five minutes after the last bite to relax. Sit down to eat whether eating a meal or a snack. Appreciate the beautiful food before you and enjoy every bite!