Re-introducing Eliminated Foods
After the 30 Days to Healthy Living Program
Keep meals as clean as possible during the week.
If you are including one or two of the eliminated items back in…have it be the only time for the week!
Example…clean dinner, with a dessert on the weekend.
Clean lunch, with a glass of wine / cocktail.
Day 1-3 Peanuts
Eat some natural peanut butter with your celery sticks for a snack.
Day 4-6 Fruit
You’ve done so well this detox. It’s time for a little reward :-)
You’ve done so well this detox. It’s time for a little reward :-)
-Shake it up… Add some fun fruits into your shakes.
-Grab some new fruits for snacks
-Add apples, pears, oranges, dried fruit (unsweetened) into your salads
-Make some trail mix or homemade granola with unsweetened dried fruit and Gluten Free oats or nuts.
Day 7-9: Vinegar.
-Good Natural Balsamic and Red Wine Vinegars can be re-integrated via cooking and salad dressings. Use them instead of the Raw apple cider and coconut vinegar in any of your favorite detox recipes.
Day 10-12: Natural Sweeteners
-This one shouldn’t be too hard for most. Try to stick with honey and 100% Pure Maple syrup in limited quantities. Even though their natural they still spike blood sugar. If your baking try to find concoct sugar (crystals) or use 100% raw evaporated cane syrup.
Day 13-15: Corn
-Corn can be tough to re-integrate by itself. Your best bet to re-integrate this one is to find some 100% corn tortillas for fajitas and eggs in the morning.
-100% corn chips not cooked in a soy based oil can be a good snack with some homemade salsa or guacamole-
-This can be a good excuse to dine out at Chipotle (they have 100% corn tacos and chips!!)
Day 16-18: Soy
-Soy is in everything. And highly processed soy is probably NOT what you want to be re-
integrating into your diet. So, if you choose to bring soy back into your life, here are some ways to find good high quality fresh or fermented soy to test those waters.
-Kikoman makes a great Gluten Free soy sauce. Use that to replace coconut amines in your recipes, or on your brown rice. Make sure if your using and asian sauces that use soy they don’t have Gluten in them. Many soy sauces are made with either lost of sugar or with a wheat base.
-Dine out at your favorite sushi restaurant (Bring your own GF soy sauce or make sure they offer one) Get some Edamame!! (steamed and salted soy beans)
-Incorporate Tofu into a meal or two. Tofu is a fermented soy product that can contain beneficial bacteria. Just make sure it has no gluten in it AND try to find organic and if possible GMO free Tofu.
Day 19-21: Dairy
-This is a big one. Many people want to reintegrate dairy right away, however, if you can wait you it may be better as dairy along with gluten will wreak havoc on your GI if you have a sensitivity or allergy to it. So, with that said, it is my STRONG recommendation that you save dairy for one of your LAST re-integrations.
-Add cheese to your salad or favorite detox meal
-Drink a glass of milk each day or add milk to your shakes. (Note: If you can find good high quality raw milk your body will thank you. Use the Weston A. Price foundation for more information and to locate healthy farmers in your area that deal in this beneficial commodity. www.realmilk.com.
-Try to stay away from highly processed cheese and whey derivatives.
Also, notice the difference cheese and yogurt have on your body compared to straight milk. Some people can tolerate these fermented dairy products better that straight milk.
Day 22-24: Gluten
-Okay, here you go. Gluten. Do you really need ideas of how to pull this off? Just in case here are a few below. NOTE: I do NOTE recumbent using deep fried, breaded, sugary or otherwise greasy or highly processed foods to diagnose a gluten sensitivity as our stomachs can be upset my many factors.
-Buy some high quality additive free sandwich bread, tortillas or bagels and have a little each day.
-Make your own bread, from scratch.
-Pasta. Quick, easy, and you already have some great recipes to work with to make it taste yummy.
-Grab a bagel from the donut shop
-Have a sandwich with high quality meats and greens
-Make rolls with dinner
-Get some high quality flour tortillas for a wrap or fajitas
Keep track of how you feel. Make a note what you have eaten when you notice :
Headache
Stomach ache / bloated
Sinuses stuffed up
Energy level low
If you are experiencing any of the above symptoms… it’s up to you to decide if they want to eliminate that item!