Starting 11 May 2014

OK I know all you want to know "what can I eat" and what do I have to "give up". However before giving you the list I want you to really think about what it is you are doing – taking on this challenge.

This could be the one life changing change that is needed for your entire life to turn around. This is serious stuff. You should be happy, proud and EXCITED! I am! This is not a punishment for all the not so nutritious foods that you have been eating over a life time. Forget about that. This is not BECAUSE of anything. This is a choice. You are choosing to put your health and wellness first. When we choose something – rather than being forced to do it – our attitudes change. And we realise that this is for the greater good of our entire life.

Anything is possible and I CAN and WANT to do this. I really want you to make sure that you WANT to do this. If you are doing it for anyone else you will have a very hard time sticking to it because you will be thinking that you have given up things that you love. But if you are doing it for YOU, each time you want to give up or give in, think about the person worthy of this amazing cleanse. That person is YOU. You deserve this. This is not a punishment – it is a blessing and a "spa retreat" for your body. It takes dedication and determination. Both which you have plenty of!

Some interesting information with regards to blood sugar levels that you may not be aware of - I know I wasnt until recently.

Signs that your blood sugar may be out of balance:

  • Cravings for sweets, sugar, or bread products. (This is almost a guaranteed sign that your blood sugar is out of balance)
  • Fatigue after eating a meal, or “food-coma”
  • Get lightheaded if meals are missed
  • Eating Sweets does not relieve the cravings for sweets
  • Depend on coffee to keep yourself going or started
  • Difficulty losing weight

Ways to help balance your blood sugar:

  • Eat more protein
  • Digest more protein (check stomach acid levels to make sure you are digesting properly)
  • Eliminate simple carbohydrates and sugar
  • Eat more complex carbohydrates
  • Eat more good fats and essential fatty acids
  • Eat more fiber
  • Take part in the 21 sugar detox!

OK OK so lets begin.

Feeling Worse = Getting Better

It is important to know that you will most probably feel worse before you start feeling better. That is very normal during any detox or fast. Everyone will react differently and can experience one or ten different symptoms, while others may experience none!

Most commonly recorded negative effects during the cleanse

Headaches, Flu/Cold-like symptoms, Chilling, Emotionally Sensitive, Feeling Lethargic or Low energy levels, Diarrhoea, Gas/Bloating, Body odour & bad breath, Skin breakouts & Rashes, Irritability, Sporadic Sleep, Old memories & Emotions resurfacing, Mucus Drainage.

I am not aware of any negative effects that have been reported after a cleanse, but this has not been ruled out.

I can already hear you saying “ARE YOU OUT OF YOUR MIND” but remember what I said on the previous article – If it is not challenging you, it will not change you. Don’t run away…read this

Most commonly recorded POSITIVE EFFECTS during & after the cleanse

Fat loss, Less bloating, Clearer skin, Less cravings for sugar/food, Increased sense of taste, Increased energy levels, More consistent energy, More regular bowel movement, Increased sense of well being, Elevated mood/Less mood swings/depression, Lower cholesterol, Better sleep, Old memories & Emotions resurfacing. Not to metion all the medical conditions it has been proven to help eleviate even eliminate!

Remember a wave has to crash to the bottom before it can rise up again - But once you rise you will stay at the top!

There are 3 levels of the Detox that you can choose from. Level 1 being the least restrictive and 3 being the strictest version. Dont rejoice just yet - they are all very challenging even with the modifications. Good thing you are stronger! I will be eating according to Level 3 and cutting down on caffeine as well (quite the challenge as coffee is probably my best friend out here in Kabul), please have a good look at all 3 and choose the one best suited for you. You can change your level as you go through the detox. However I would recommend starting at a lower level and scaling up rather than starting at 3 and scaling down to level 1, but this is up to you and any variation or combination will still be full of benefits. Remember to always listen to your body. For those who are currently exercising you may need to adapt your training program due to initial lack of energy, but again LISTEN TO YOUR BODY.


As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet and if at any time during the detox you experience any adverse reactions that you believe to be dangerous to your health in any way please stop immediately and consult your physician.


GENERAL FOODS TO EAT

YES FOOD LIST

Animal proteins

  • Meats – e.g. beef, bison, lamb, pork, veal, bacon, sausages, cured meats (limit cured meats where possible)
  • Poultry – e.g. chicken, turkey
  • Fish – e.g. lemon sole, wild salmon, tuna, white fish
  • Shellfish and other seafood – e.g. clams, mussels, shrimp
  • Eggs

Vegetables

  • Non-starchy vegetables
  • Artichokes Asparagus
  • Bok Choy Broccoli
  • Brussels Sprouts Cabbage
  • Carrots Cauliflower
  • Celery/Celery Roots Chard
  • Collards Cucumber
  • Eggplant Fennel
  • Garlic Ginger
  • Green Beans Horseradish
  • Jicama Kale
  • Leeks Lettuce
  • All Leafy Greens Mushrooms
  • Onions Parsnips
  • Peppers (all varieties) Radicchio
  • Radishes Rutabaga
  • Scallions/Green Onions Shallots
  • Snow Peas/Snap Peas Spaghetti Squash
  • Spinach Sunchokes
  • Tomato Turnips
  • Yellow Squash Zucchini

Fruit

  • Lemons, limes

Nuts and seeds

  • Whole, Nut/Seed flour, or Nut/Seed butters
  • Almonds (Almond Flour, Almond Meal)
  • Coconut (Coconut Flour, Dried Coconut)
  • Brazil Nuts Filberts (Hazelnuts)
  • Macadamias Pecans
  • Pine Nuts Pistachios
  • Walnuts
  • Chia Seeds Flax Seeds
  • Hemp Seeds Pumpkin Seeds/Pepitas
  • Sunflower Seeds Sesame Seeds/Tahini

Fats & oils

  • Saturated fats from plant sources – coconut oil, palm oil from sustainable sources. Organic, unrefined forms are ideal.
  • Saturated fats from animal sources – butter, ghee/clarified butter, duck fat, lamb fat, lard, schmaltz (chicken fat), tallow. Pasture-raised/grass-fed & organic sources are ideal.
  • Best oils for cooking, best first – coconut oil, butter/ghee, cocoa butter, tallow/suet (beef fat), palm oil from sustainable sources, lard/bacon fat (pork fat), duck fat.
  • Unsaturated fats for cold use only (don’t cook in these fats) – avocado oil, nut oils (walnut oil, pecan oil, macadamia oil), olive oil, sesame oil, flaxseed oil (higher in polyunsaturated fatty acids, so consume in extremely limited amounts). Organic, extra-virgin, & cold-pressed forms are ideal.
  • Best oils to eat cold, best first – avocado oil, macadamia nut oil, olive oil, rice bran oil. Store in the refrigerator and use to finish recipes or after cooking is completed, for flavor
  • Avocados
  • Olives

Beverages

  • Nut milks – almond milk (unsweetened/homemade), coconut milk
  • Coconut cream (full-fat) Can be used in Coffee & Tea
  • Coffee (espresso), teas (herbal, green, black, white, etc.) – unsweetened
  • Water, mineral water, seltzer, club soda

Condiments/Misc

  • Baking Soda Broth (Homemade)
  • Capers Coconut Aminos
  • Dulse Flakes Kelp Flakes
  • Nori Fish Sauce
  • Hot Sauce Gluten Free Mustard
  • Nutritional/Brewers Yeast Tomato Paste
  • Vanilla Extract Almond Extract
  • Vanilla Bean Hummus with with cauliflower
  • No store-bought ketchups, mayonnaise or salad dressings

Spices

  • All are OK; double check pre-mixed blends for hidden ingredients

Herbs

  • All are OK; double check pre-mixed blends for hidden ingredients

GENERAL FOODS TO AVOID

NO FOOD LIST

Do not eat these foods for 21 days

Refined carbohydrates

  • Breads – bagels, bread, breadsticks, croissants, pita, rolls
  • Pizza
  • Chips and crackers – chips, crackers, tortillas, tortilla chips
  • Pastas – couscous, orzo pasta
  • Processed grains – oats, popcorn, rice cakes
  • Cereal/granola
  • Sweet refined carbohydrates – brownies, cake, candy, cookies, cupcakes, muffins, pastries

GMOs

  • Genetically modified foods. By cutting out processed foods, you’re also avoiding GMO ingredients

Starchy vegetables

  • Cassava, plantains, potatoes, sweet potatoes/yams, tapioca (whole & flour), taro
  • Corn, polenta, grits

Grains/legumes

  • Wheat and wheat products
  • Barley, kamut, rye, spelt
  • Flours made from grains or beans (wheat flour, spelt flour, chickpea flour, lentil flour, etc.)

Legumes

  • Soy and Soy products - edamame, miso, natoo, tempeh, tofu, soy sauce

Nuts/Nut Butter

  • Cashew, Peanut

Fats and oils

  • Trans fats – “buttery spreads,” including oil blends like Earth Balance, Benecol, and I Can’t Believe It’s Not Butter, hydrogenated or partially hydrogenated oils, margarine
  • Unsaturated oils which are highly processed and oxidize easily via light, air, and/or heat – canola oil (rapeseed oil), corn oil, grape seed oil, rice bran oil, safflower oil, soybean oil, sunflower oil, vegetable oil

Sugars and sweeteners (none are allowed)

  • Natural Sweeteners
  • Naturally derived sweeteners
  • Artificial Sweeteners
  • Anything "diet", sugar-free, or artificially sweetened

Beverages

  • All Alcohol
  • Coffee “drinks” or shakes, pre sweetened
  • All fruit Juice
  • Milk: skim, non-fat, 1%, 2%, soy milk/rice milk/oat milk
  • Soda (regular & diet)
  • All sweet tasting drinks (except herbal teas)
  • Protein powders with more than 1 ingredient

Condiments/misc

  • Broth/stock in a box/can
  • Hummus, made from garbanzo beans/chickpeas
  • Store-bought ketchup, mayonnaise, and salad dressings
  • Soy sauce, tamari
  • Vinegar (All)

The YES and NO food lists apply to all 3 Levels. Level 1 and Level 2 have a few exceptions that are allowed, please ensure the amounts are strictly adhered too


LEVEL 1

Follow the GENERAL YES/NO FOOD LIST with below additions

Vegetables & starches

  • 1 Cup serving per day is allowed
  • Starchy Vegetables - Acorn squash, beets, butternut squash, green peas, pumpkin, winter squash (assorted)

Fruit

  • 1 Piece per day
  • Banana (green tipped/not quite ripe), grapefruit, green/granny smith apples

Grains/legumes

  • 1/2 Cup serving per day (cooked) from the following - Whole Forms Only (No Flours)
  • Amaranth, Arrowroot, Buckwheat, Millet, Guinoa, Rice (brown,white,wild), Sorghum
  • Beans: black beans, fava beans, garbanzo (chickpeas), navy beans, pinto beans, red beans, lentils

Beverages

  • 1 Cup per day allowed
  • Coconut Juice, Coconut water (no added sweeteners)
  • Kombucha, home brewed or store bought

LEVEL 2

Follow the GENERAL YES/NO FOOD LIST with below additions

Vegetables & starches

  • 1 Cup serving per day is allowed
  • Starchy Vegetables - Acorn squash, beets, butternut squash, green peas, pumpkin, winter squash (assorted)

Fruit

  • 1 Piece per day
  • Banana (green tipped/not quite ripe), grapefruit, green/granny smith apples

Beverages

  • 1 Cup per day allowed
  • Coconut Juice, Coconut water (no added sweeteners)
  • Kombucha, home brewed or store bought

LEVEL 3

NO additions – follow the YES/NO food list as they are

If you think you have what it takes be a MACHINE and cut out caffeine for the duration of the detox

WARN THE PEOPLE AROUND YOU!


Remember to drink enough water every day – this will help flush out the toxins and relieve the headaches that you may experience. You should never be thirsty – that is a sign that you have waited too long between hydration.

Once you have completed the 21 day cleanse you can slowly add back fruits, whole grains and all natural sweeteners. However, processed sugars and processed grains should be avoided.


Disclaimer: All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgement available to the authors, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.


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