Digestion is the most influential bodily process on our health. Digestion includes what we eat, what we assimilate, and what we eliminate. If we are not assimilating our food properly, our body can be depleted, infiltrated with toxins, and disease can ensue. Inadequate digestion can be found to exist comorbidly with nearly every known disease. 'The digestive tract is the epicenter of our immune system and the primary doorway through which all nutrients and pathogens enter. Healing the intestinal tract is imperative for anyone who wants to lead a healthy lifestyle. Properly functioning digestion influences all states of health, can contribute to disease, and can be a powerful catalyst in disease reversal. In this Ebook, you will learn how to heal the digestive tract.
Intestinal Healing Track & Recipe Guide For Multiple Sensitivities
Introduction To The Course
This guide will give you an overview of what you can expect each week as you go through the course. My suggestion is to read the first 3 weeks twice during the first week and ask any necessary questions during the live call to make sure you are prepared for your fast which will begin week 2. In conjunction with this guide, you will have access to the membership section which will provide you with complimentary educational materials that deepen your understanding of what you are doing to heal your digestion and enhance your inner alignment mastery. The third important component is to participate in the live Q&A calls that take place in the FaceBook group — this will enable Monica and our team to augment your program for you and your responses to the practices and methods that you will learn.
Intestinal Healing Overview
How To Use This Guide
The basics of most gut-healing program are to reduce ama (e.g., toxins, bacteria, yeasts, pathogens, dietary triggers), restore beneficial bacteria, and heal the intestinal wall. These efforts will reduce inflammation, repair the mucosa, restore proper immunity, and encourage a returned health status. Over time, as a leaky gut heals, disease symptoms reduce. Foods that could not be eaten, possibly can be reintroduced and eaten in moderation. The 4 Steps to Heal Digestion 1. Identify and avoid dietary triggers, and begin an ‘Elimination Diet.’ 2. Allow digestion to rest with low calorie diets or fasting. 3. Balance gut flora with antibiotics, and probiotics. 4. Reintroduce foods slowly.
The Products You Will Need
Here is a list of dietary aids and supplements that are recommended, but not required. You will not use any of these aids or supplements during your fasting week, except the juice off the fermented vegetables. Recommended amounts and how to use the supplements are given later, during the week they are best introduced. Dietary Aids 1. Fermented Vegetables (sauerkraut, KimChi, or other vinegar free live fermented vegetables) - begin during week 2. 2. Raw coconut oil, Preferred brand— Dr. Bronners - begin during week 2. 3. Ghee, Preferred brands — Pure, 4th & Heart, Organic Valley - begin during week 2. 4. Raw Manuka Honey, Preferred brand — Wedderspoon KFactor 16+ - begin during week 3 Probiotic Supplement 1. Natren Trinity - begin during week 4 Natural Antibiotics 1. Berberine, Preferred brand — Thorne - begin during week 3 2. NAC, Preferred brand — Thorne - begin during week 3 3. Oil of Oregano , Preferred brand — Gaia Herbs - begin during week 3 Demulcent Herbs 1. DGL, Preferred brand — Natural Factors - begin during week 7 Allowed Teas To Drink During Week 2&3 and remainder of course; must be room temperature or warmer. 1. Chamomile 2. Mint 3. Green Tea Bone Broth Soup Begin Week 2 1. You will be fasting on the soup stock recipes that can be found in week 2. Alternatively, you can purchase
Disposable Enema Bags 6-12 - Week 2 and on Purchase on amazon. DISPOSABLE are best because you will be using herbal decoctions and possibly oils in your enema bag and the tubing of non-disposable bags can be very difficult to clean out. Enemas are a great way to eliminate symptoms of toxicity and cleanse the entire body systemically. You will learn more about this during week 2, but if you plan on doing enemas I strongly suggest you order what you need now so you can get your supplies on time. Triphala Powder, 1/2 Pound - Week 2 and on Purchase from Banyan Botanicals. You will be using this in your enema decoction. Untoasted Sesame Seed Oil, 16oz — Week 2 and on Purchase from your natural grocer. You will use this as a self-massage oil. Make sure it is UNTOASTED which will have a totally different smell than toasted sesame seed oil. Essential Oils — Week 2 and on Grapefruit, cypress, bergamot essential oil can be purchased easily from most natural grocers. These oils enhance the detoxification process. If you suffer from heat (acid reflux, anger, control, inflammation) consider adding clary sage. If you suffer from anxiety, bloating consider adding sandalwood Allowed Teas To Drink During Week 2&3 and remainder of course; must be room temperature or warmer. 1. Chamomile 2. Mint 3. Green Tea Bone Broth Soup Begin Week 2 1. You will be fasting on the soup stock recipes that can be found in week 2. Alternatively, you can purchase
Week 1 Overview Introduction & Getting Prepared
Introduction To Your Program & Getting Prepared
WEEK 1 AT A GLANCE
The theme of week 1 is about preparation. You will get clear on your plan of action, as well as the theory of digestive health and healing that make up the foundation of this course. In the membership area you will learn about digestion and disease, the 4 methods of healing digestion (fasting, elimination diets, probiotics/antibiotics & mucilages). You will also choose your fasting protocol for week 2. WEEK 1 Goals: Read the first 3 chapters of the guide. Listen to your membership area lectures for week 1. Get what you need to fast starting week 2. Join on the call to ask any questions you have to make sure you are prepared for week 2.
Keep A Journal
WEEK 1 - OVERVIEW & PREPARATION
Get prepared. Read this guide twice. Ask questions during the live calls. Before beginning an elimination diet, even if you are just eliminating one food item, purchase a journal. By keeping a written record of what you eat and noting how you feel after you eat it, you will begin to recognize a pattern. Many times, the patterns revealed are surprising and unsuspected—especially when reactions were caused by foods eaten days prior. To keep an accurate journal, write down everything you eat, and how you feel within the hour. Journals can be used to help identify which foods to eliminate before beginning an elimination diet, or to track improvements after an elimination. The purpose of an elimination diet is to remove any possible offender for a period of time, and reintroduce it. If a reaction occurs (e.g., change in mood, digestive disturbance of any kind, headache, nausea, return or increase in disease symptoms), you can infer that you have found a trigger. This food will need to remain out of the diet until further healing has occurred in the gut. Some triggers will need to be avoided indefinitely. There is no set protocol or time-line. Each person is unique, heals at different times, and responds differently. Dietary triggers are food items that have become allergenic because of compromised immune system function and digestive weakness. Dietary triggers are found in many conditions, especially digestive imbalance, autoimmune disorders, cognitive disorders, and arthritis. When consuming a trigger, a hypersensitive immune system flares and symptoms increase. Identifying triggers and removing them from one’s diet can significantly reduce the symptoms of many imbalances and help the intestinal tract heal. An intestinal healing diet will remove all known dietary triggers and heal the gut before reintroduction.
Read Through This Guide Twice
Know What Your Dietary Triggers Are
Typical reactions that indicate reaction to a trigger food include, but are not limited to: Skin eruption, eczema, or acne Fatigue Joint pain Digestive complaint (e.g., indigestion, bloating, gas, heartburn, constipation, and diarrhea) Lung or nasal congestion Anxiety Moodiness or irritability Headache Cold sore, Canker sore, Inflamed gums Reactions can occur anywhere from 24 to 72 hours after exposure. If you introduce a new food too quickly, it will be difficult to discern the origin of a potential allergen for you. Dietary triggers worsen or cause symptoms of the following conditions: Eosinophilic esophagitis ASD Gastroesophageal reflux Cancers Autoimmune diseases Atopic dermatitis Learning disorders Asthma Down’s syndrome Cystic Fibrosis Bowel disease Depression and anxiety Environmental allergies Nervous system diseases
About The Order Of Introductions
The order of food item introductions that is suggested in this guide, is ordered by what is least likely to provoke a response to what is most likely to provoke a response. Each week, beginning in week 3 — you are given foods to introduce into your diet. In week 3, you can eat all of the food items in any combination (unless you know that something is going to negatively impact you. In which case, avoid that food item). After week 3, you are given 2-4 food items to try. You can try all of them, or a few of them. Again, if you are suspicious of a food type or you don't feel ready for it — simply put it at the end of your list of food items to try, and move on. We are all individuals. You may have a negative reaction to food items that are suggested to eat early on. In which case, put that food item at the bottom of the list. Let your digestion rest a day or two and go to the next introduction. There is no hurry so don't force yourself to keep pace with the weekly suggestions. For your convenience, I have included the order the foods are going to be introduced by their week here: Week 1 — Get supplies & begin dietary transition. Week 2 — Fast Week 3 — Phase 1 Diet Week 4 — Soft boiled eggs, leafy green veg & low carb veg, fermented dairy, fermented vegetables. Week 5 — Coconut milk, raw nuts, nut flours, nut butters, grilled & roasted meats Week 6 — Seeds & seed grains, gluten free grains Week 7 — Dairy & berries Week 8 — Time to catch up. Tentative introductions are gluten containing grains and fruits.
Week 2 Fasting & Defining What You Want
WEEK 2 AT A GLANCE
In week 2 you are going to go on a fast. Fasting has been used for spiritual and physical health reasons for thousands of years all over the world.Fasting is one of the most powerful intestinal and systemic healers on the planet. Clinically proven to reverse the effects of chronic stress and slow down the aging process — fasting heals the gut, balances metabolism, and improves insulin absorption. Part of the uniqueness in this course, is that we understand that the physical manifestation of imbalance is often connected with our emotional health. This is why we address healing on all levels. In your membership area, you will listen to lectures about how to create a sacred space in your home and how to define what you want. You cannot acquire what you want without clarity on what that is. Your mindset is the most powerful ally or enemy that you can have in your attempt to heal. WEEK 2 Goals: Complete your fast. Create a sacred space in your home where you will do your self-inquiry practices, listen to your lectures and practice the 'I Want Meditation' at least once.
About Fasting Fasting is one of the most powerful systemic healers and restoratives for the intestinal tract. By reducing food intake, the intestinal tract is able to rest and repair itself. Ayurveda considers fasting "langhana," which means to lighten. When we fast, we lighten our body and release toxins that clog the system and inhibit full functioning. We allow our body to repair at a deep cellular level. At the beginning of your intestinal healing program you will engage in a fast for 7-days. Fasting will accelerate your healing exponentially. Fast on meat/bone broth soups, water or tea for 7-days. Fasting accelerates healing and extends lifespan. A periodic, restful fast will help to heal digestion more quickly by accelerating elimination and cell regeneration. The longer you are able to engage in this portion of the program, the more accelerated your healing will be. If you are able, refrain from taking supplements or herbs during fasts and times of intestinal rest to avoid further abrasion or mucosa irritation. Get clearance from your overseeing medical practitioner and take responsibility for your health and decisions. Be Prepared Start each day with a room temperature glass of purified water. Make sure to make enough meat stock to last through the week. It is advised to spend a day on preparing medicinal foods for the rest of the week by shopping, planning the menu, and preparing stocks, juices, and/or teas on the same day. Read inspirational material such as books on fasting or healing to keep you going during periods of weakness or temptation. If it is possible, ask your partner and amenable family members to support your endeavor. Tell them clearly what you are doing, that you are hoping to heal, and share your intention. Perhaps you can involve them somehow in cooking, which children love to do. IMPORTANT: If you have suffered from GERD, acid reflux and/or throat burning acid reflux you may need to pay extra attention to the rate that you introduce ferments into your diet. If you experience symptoms slow down and reduce.
Week 2 At A Glance
Initial Fast 7 Days Long The first days of your intestinal healing program are designed to let your digestion rest, and help to heal the intestinal lining with nourishing stocks. You may drink as much stock as you desire. Ideally, drinking around 1 cup an hour consistently through the day. Try to avoid eating large amounts at designated ‘meal times,’ instead — sip through the day. 1, Drink as much stock as you want for all 7-days. 2. Make sure your stock is hormone/antibiotic free and homemade. There are also many sources for stock and bone broth. 3. Avoid powder stock, canned stock or stock that comes in a box. DO NOT drink cubed stock or boullion product. Add Ghee To Your Stock On day 3 add 1/2 tsp of ghee to each cup of stock. If you do not like ghee or cannot tolerate the taste, add 1/2 tsp of coconut oil instead. Add Fermented Vegetable JUICE ONLY To Your Stock On day 3 add the juices of fermented vegetables (not the vegetables themselves) to your stock. Start slowly. Add 1 teaspoon fermented juice twice a day for the first few days. Increase by 2 teaspoons each day until the last day of your fast. PAY ATTENTION if you have a negative reaction (see list of reactions above), slow down! Adding ferments to quickly can cause a negative reaction.
About Your Fast Meat stocks made from bones and fats have been used all over the world for thousands of years for its healing benefits, especially for those who were weak or compromised. The gut is the core of our immune system, cognitive function, and entire well being. If this area is significantly compromised, the diagnosis of convalescence is appropriate and use of animal meats is indicated. In these conditions, it is very difficult to digest anything without provoking an attack or intensifying a related illness. Today’s modern illnesses and lifestyles have caused allergies and intolerances that have made it difficult to process many of our food sources, especially dairy and grains. Vegetarian lifestyles that include grains and legumes, although ideal, are not appropriate for some people and conversely, contribute to failing health. Bone stock soups contain a complete amino acid structure comparable to human tissue that helps to seal of the intestinal lining and heal.
Key Points Of Fasting Consume only healing purified water, teas, or stocks for a seven days (preferred). Or, follow one of the alternatives provided above. Avoid supplements and herbs, and safely reduce medications under the prescribing doctor’s supervision where possible. What To Expect When Fasting There are many different experiences, both pleasant and unpleasant, associated with fasting. Read below many of the symptoms associated with fasting. Changes in digestion (constipation and/or diarrhea) Changes in energy (feeling depleted and/or full of energy) Changes of moods and emotions (anxiety, depression, exhilaration, joy) Feeling spiritually tapped in Experiencing physical pain from past injuries Weight loss Skin eruptions, rashes, hives Nausea, headache Craving and/or aversion Dreaming about foods and creating recipes Alternatives To Fasting for 7-days lf you are unable to fast (pregnancy, physical issue), there are two alternatives. 1. Fast for a shorter period of time before going on to week 3 diet. 2. Eat a regular breakfast and lunch from your week 3 allowed foods, and drink meat/bone stock soup ONLY after 2pm for seven days. Discuss with us to help you choose the appropriate alternative with you! What Can Help Alleviate Uncomfortable Symptoms Below read about how to help alleviate uncomfortable symptoms caused by cleansing and fasting. Enemas can help relieve constipation, headache and nausea Steam/sweating in infared saunas or steams can help alleviate rashes or skin eruptions Meditation can help alleviate racing thoughts and anxiety Writing and/or emotional release practices can help release emotions and hurts from the past Dry skin brushing can help relieve water retention, nausea and skin imbalances
Blood Sugar Issues On The Fast If you have blood sugar issues, you may feel nauseated and vomit. To remedy this, mix ¼ cup coconut oil, ¼ cup ghee, ¼ cup honey in a jar. Take 1 tablespoon an hour through the duration of your fast. You can also take a small amount (1/4 cup) of apple juice. If it helps, take it as a remedy (do not drink it like it’s a drink) during the course of your fast to reduce nausea and vomiting. Diarrhea On The Fast Some diarrhea is normal during the initial part of the fast. If diarrhea is a primary symptom and reason for doing the intestinal healing program, you will need to take additional precautions. If your intense diarrhea has not started to clear around day 3, and if you feel nauseated (repulsed) by the idea of ‘fat’ in your stock, you are probably not digesting the fats well. To remedy this: Supplement with Ox Bile and Beta –TCP Drink Beet Kvass (start with 2 tablespoons a day and increase by 2 tablespoons until you reach 2 cups daily. Take 1 tablespoon whey (the liquid poured off homemade yogurt) a day Constipation On The Fast Because digestion slows during the fast you may experience some constipation which can cause discomfort and allergies. Colonics are contraindicated because of their drying effect. You can do the following to help gain relief: 1. Use castor oil before bed. 1-2 T should produce the desired effect. 2. Use a saline water disposable enema available at most drug stores. 3. Use a water enema. 4. If constipation is very persistent and unresponsive to castor oil, drink 1/4 cup of cold pressed carrot juice a few times a day. The carrot juice will stimulate liver bile which will help to stimulate and elimination.
Issue 6 | Volume 4 | 2015
Week 2 Fasting Recipes
Bone/Meat Stock Recipe
Ingredients 1 whole chicken preferably organic, free-range with as many parts as possible including giblets, feet, and/or beak filtered water 2 Tbs apple cider vinegar various organic veggies and herbs such as onions, carrots, celery, parsley, bay leaves, etc. sea salt to taste Directions Place the chicken and chicken parts in a large crock pot (or stockpot). Add enough filtered water to cover the chicken and bring to a boil. Remove any “scum” that is on the surface (these are impurities and should not be eaten) Remove the chicken, leaving the stock in the pot. Let cool and take the meat off of the bones. Place your meat (including the skin and soft tissues) into a storage container in the fridge and return everything else (bones and all other parts) to the crock pot. Add more filtered water to the pot along with the vinegar (vinegar helps draw out the minerals from the bones), veggies, herbs and salt. Bring this to a boil, lower heat and simmer for as long as possible, at least 6 hours, but 36-72 hours is optimal. The longer you simmer, the more medicinal your broth will be. Strain all the solids from the broth, pour into jars, and store in the fridge. Use within 5 days. If you want it to keep longer, place it in the freezer.
Depending on your condition, you may have been recommended to consume mainly bone stock for your fast. After your fast, however, you should switch to meat stock. The primary difference is that bone stock is made with bones, while meat stock uses fat, cartilage and marrow that are extremely healing for the gut.
WEEK 2 RECIPES Meat Stock & Bone Stock Recipes Stock Recipes Lamb, Beef, or Buffalo Meat Stock 2 ½ Quarts Bone marrow is mineral dense, fatty, and has small amounts of protein. All animals have marrow, even chicken, so be sure to include the bones in your stock. The nutrients from the bones, cartilage, marrow, and fats are especially healing and high in nutrients that heal the gut. Be sure to make enough, since broth needs to be drunk every meal! 4 Pound Various Bones (marrow and joints are best) ½-1 pound stew meat, flank steak or scraps 1-2 Medium onions, peeled and quartered 4 Quarts Water ½ C vinegar 2 Bay Leaves 3 Carrots, coarsely chopped 2 Celery Sticks, chopped 3 Sprigs fresh Thyme 1 tsp crushed black peppercorns 1 bunch parsley Chop up chicken, meat, or fish bones, and preheat oven to 400 degrees, roast bones for 40 minutes. Remove from oven, add to water and the rest of the spices, vegetables and herbs. Bring water to a boil, and reduce to medium heat, and simmer for 5 hours. The longer it is cooked, the more flavor there will be. If a lot of foam collects on the surface of the stock, skim it off and discard it. When the stock is finished, pour through a strainer and keep in glass sealable jars.
Week 2 Recipes
Chicken Stock, VPK It is extremely important to properly source chicken and chicken bones. Do not use degraded chicken to make your soups with. Chicken stock contains abundant cysteine an amino acid shown to liquefy mucus so it can easily be expelled. Be sure to make enough, since broth needs to be drunk every meal! 4 pounds chicken carcasses, include all parts 1 Onion, chopped 3 Carrots, Chopped 2 Bay Leaves 4 Sprigs Thyme 1 Bunch Parsley 1 tsp crushed black peppercorns 2 whole cloves crushed garlic 2 gallons fresh purified water Place all ingredients in a 12-quart pot. Use steamer basket to keep ingredients submerged and bring to boil. Reduce to medium heat, maintain a consistent low simmer. Remove any layer that builds on the stock for the first hour, about every 15 minutes. The layer will poorly influence the taste of the chicken stock if it is left on, so be sure it is removed. Simmer for 6-8 hours. The longer the simmer, the more flavor is in the stock. Strain, and cool immediately by submerging pot in a sink of ice water. Skim off any layer that builds on top and store in a container in the refrigerator for 2-3 days, or the freezer for 3 months.
Week 3 Meditation Techniques & Phase 1 Diet
WEEK 3 AT A GLANCE
In week 3 you will begin a phase 1 diet that is least likely to provoke your digestive system. This will allow your digestion to heal why we use intestinal healers. You are welcome to eat any combination of the allowed foods on your phase one diet. You do not have to introduce them individually — but, if there is a known food item on the list that increases your negative symptoms, please avoid it. Review your phase 1 list of allowed foods. If there is a food item on the list that you know will provoke your digestive system, simply avoid it. The object of the intestinal healing program is to broaden your diet with foods that will not harm you as quickly as possible. In time, with adequate healing it may be that you can introduce those foods again. In your membership area you will learn meditation techniques. These are very important and powerful to help you gain mastery over your mind, and access your innate ability heal. WEEK 3 Goals: Begin phase 1 diet. Start herbal antibiotics. Learn alternate nostril breathing and bija mantras. Practice this meditation daily.
CONGRATULATIONS!!!! You made it through the fast! Now we begin our first food introductions and our herbal antibiotics. You must follow this list of allowed/not allowed foods STRICTLY so that you continue to avoid all potential dietary triggers. The amount of time that you strictly avoid dietary triggers must be a minimum of two weeks. Thus, you have to follow this diet plus the amount of days you fasted for 14-days at a minimum. So, if you fasted for 3 days, you need to follow this diet for 11-days before you begin introducing. If you fasted for 7-days, you need to follow this diet for 7-days before you begin introducing. Phase 1 Diet After The Fast, Allowed Foods & Recipes If you have additional food triggers that are included in the recipes; avoid those foods, by supplementing with different vegetables. You may be able to introduce them later on. artichokes, cooked avocado beef, boiled or simmered in broth or water beef tallow, homemade beets & beet root, cooked bok choy, cooked broccoli, cooked, no stalks brussels sprouts, cooked cabbage celery carrots, cooked cauliflower, cooked, no stalks chamomile tea chicken, boiled or simmered in broth or water coconut oil (may cause more die-off symptoms, introduce gradually) collard greens, cooked duck, boiled or simmered in broth or water eggs (yolks only) fermented vegetable juice, introduce gradually fish boiled in broth or water garlic, cooked or minced finely and added to hot food at the very end of cooking ghee (introduce gradually) ginger root green beans, cooked (but not “string” beans) raw honey kale, cooked lamb, boiled or simmered in broth or water lard, homemade
Diet After The Fast, Allowed Foods & Recipes lemons in room temperature or warmer water (for drinking) limes in room temperature or warmer water (for drinking) mint tea onions, cooked peas, shelled, cooked pepper, black, green & white (peppercorns, ground pepper) peppers, de-seeded and cooked (I think only bell peppers, not hot peppers like jalapeños) pheasant, boiled or simmered in broth or water pickles juice, from homemade lacto-fermented pickles pork, boiled or simmered in broth or water pumpkin, cooked (fresh, not canned) quail, boiled or simmered in broth or water sauerkraut juice, homemade homemade, lacto-fermented (introduce gradually) sea salt Seaweed summer squash, cooked spinach, cooked tomatoes, cooked (This is debatable. If you’ve had issues with tomatoes before, hold off on tomatoes.) turkey, boiled or simmered in broth or water turnips, cooked watercress, cooked winter squash, cooked zucchini, cooked
Week 3 At A Glance
Clove Garlic (cooked) Ginger Fennel Seed Onion Oregano Parsley
The gut is a bacterial system that infiltrates every part of our intestinal tract. Deficiency of intestinal bacteria, or improper balances between health and pathogenic strains, can greatly affect the experience of our health, instigate inflammation, and encourage disease When beginning an intestinal healing program, especially during diseased states, it is important to balance antibiotic use with probiotic consumption to prevent destroying the bacteria you are trying to populate. Fortunately, this is much easier with herbal antibiotics than pharmaceutical antibiotics. Herbal antibiotics help balance intestinal flora by destroying bacterial pathogens in the gut and minimally impacting good bacteria. Increasing probiotic populations raises immunity and at the same time, reduces pathogenic bacteria. There are two primary ways of consuming herbal antibiotics. One is to consume them at therapeutic doses via capsule, tincture or decoction. This is a powerful method for people with SIBO, candidas and many types of digestive complaints caused by pathogenic bacteria in the gut. However, if you have acid reflux, GERD, throat-burning reflux, therapeutic doses of antibiotics can cause unpleasant symptoms of more burning. Pregnancy is also another contraindication for many herbal antibiotics taken at a therapeutic dosage. Here is a small list of herbal antibiotics most likely not to provoke stomach acid: Cinnamon, Clove, Basil, Berberine, Goldenseal, Elder, Ginger, Common Marrow, Turmeric, Allicin. All of these are contraindicated during pregnancy, accept allicin. The second way is to include more herbal antibiotics in your diet. Cooking with them and using them in teas can gently reduce pathogenic bacteria and will not provoke acid and are safe to use during pregnancy.
Two Ways of Consuming Herbal Antibiotics
About Herbal Antibiotics
Anise Alspice Basil Leaves Cilantro Cumin Seed Coriander Celery Seed
After 2-weeks of fasting and the initial diet, we can begin an aggressive process of balancing your gut flora. We can also begin to broaden your diet by introducing foods that are least likely to provoke your digestive system. Important Key Features Of Your Diet & Supplements 1. Eat a cooked foods diet. Raw foods are more difficult to digest. 2. Let 5-hours pass between each meal. Try to eat at regular times. This will help the natural cleanse and detoxification processes of the body. Individuals with digestive issues tend to have sluggish livers. This practice will aid liver detoxification and enhance digestive strength. 3. Dinner is the smallest meal of the day. Your dinner should be the smallest meal of your day. This means smallest in quantity and lowest in calories. Do not consume any food at all past 7:30pm at night. Include more probiotic rich foods. You don't have to drink the juices only. You can now eat the vegetables. You can also include kefir, homemade yogurt. 4. Begin natural antibiotics. I recommend using A. Berberine, 500mg twice a day - breakfast & lunch B. Oil of Oregano 1, 50mg capsule 3-6 times a day - breakfast, lunch & dinner C. NAC,- 500mg twice a day D. Raw Manuka Honey add to tea Tea must be room temperature. You do not want to cook the honey and destroy its benefits. 5. Continue drinking broth — at least 4 cups a day or more.
6. Keep your journal and watch for negative reactions Since each person is different, it is impossible to write a universal list of foods that every person will respond well to. The 'Diet for After The Fast' is the least likely to provoke a reaction and generally does well for many different types of digestive issues. Keep a journal and pay attention to how you feel, think and respond. Reactions can occur anywhere from 24 hours to 72 hours after exposure. If you introduce a new food too quickly, it will be difficult to discern the origin of a potential allergen for you. This is the most accurate way to identify allergies. If you have a negative reaction remove the food from your diet. 7. Watch for bad reactions to eating to many fermented foods. Eating ferments alters your gut bacteria. Introducing them to quickly can increase heat related imbalances such as: indigestion, acid reflux, canker sores and headaches. At this point, you still are adding the juices of your fermented vegetables only. You should be adding fermented vegetable juice (1-2 tsp to each cup of broth). If you start having negative reactions, remove ferments from your diet completely. Wait 24-hours and begin reducing again at a lower and smaller dose. 8. Do your work from the membership area. Don't forget this important step. Your mind, body and spirit are connected. 9. Drink 4-Cups Stock Daily (with ghee and fermented juice). You should have a cup of broth with every meal. The more broth you drink, the better.
Drinks
Egg yolks are extremely healing and nourishing for the GI tract. Your eggs MUST be sourced from free range pasture raised chickens (anti-biotic and hormone free). To begin, add 1 egg yolk to your broth or vegetable soup. Eat one egg or more a day.
Broths
At this phase, you can introduce teas made from tea, chamomile, or fresh ginger root. To make ginger root tea, simply take one tsp of fresh ginger root, chopped and let it steep in 1 cup hot water for 15-minutes. Drink it warm or room temperature. Ginger, in particular, is anti-bacterial and anti-fungal and anti-inflammatory.
Week 3 Key Healing Foods
Eggs
Now that you are eating solid foods, you can also eat the marrow and fat that comes off the bones. The soft marrow can be found inside of the bones after you make the broth. These are very healing to the GI tract.
Chicken Vegetable Soup This is a soup that is great for the fall and winter months. It is gentle enough to fast on for extended periods of time, easy to digest, and packed with vital healing nutrients. 6 c. meat stock 2 ½ pounds cooked chicken, shredded 2 T ghee ½ c. onion, chopped 2 sprigs oregano 1 clove garlic, crushed 1 tsp parsley ½ c. broccoli, chopped ½ c. cauliflower, chopped 5 carrots, chopped Bring stock and shredded chicken up to a boil in a stockpot, then reduce to a simmer. In a separate saucepan, melt ghee and add onion. Sauté for 10 minutes or until translucent. Add the oregano and garlic, sauté 30 seconds. Add the broccoli, cauliflower, leeks, and carrots. Coat and sauté for about 2-minutes. Add spice mix to chicken stock. Cover and simmer for 15-minutes.
Spicy Ojas Soup This is the ultimate gut rejuvenation soup. Easy to digest, nourishing, and simple. It is deeply satisfying and restorative. Ideal for those on a cleanse program or a fasting regiment, it can also be consumed occasionally as a comfort food. Cayenne pepper, ginger, red pepper stimulate agni, but may be to heating if inflammation or ulcer is present. This is a good soup for those with Candidas or bacteria over growth. 1 T ghee 1 head garlic, minced cloves 1 yellow onion, diced 2 T fresh ginger, grated 1/2 c. red pepper, diced ½ c broccoli, chopped 1/2 bunch of kale, finely chopped 6 cups water and 4 cups meat stock ½ pound duck or chicken, chopped Cayenne pepper, to taste Salt and pepper In a soup pot, heat ghee, sauté garlic, onions, and ginger until onions are translucent. Add the vegetables, water and chicken. Bring to a boil and reduce to simmer for 1-hr. Add black pepper and cayenne powder to taste. Add the meat stock at the end after all other ingredients have been cooked. Simmer additional 15-minutes.
Liver Cleanse Soup This is a cleansing soup that replenishes the body with vital nutrients. Dandelion leaves detox the liver, cleanses the blood, and pulls mucus out of the digestive tract. Turmeric is anti-cancerous, anti-inflammatory, and a natural pain reliever. Coriander detoxs the kidneys and cools inflammation. Ginger stimulates digestion and is anti-inflammatory. 1 large onion, chopped small 1 clove garlic, minced 1 T ghee 2 tsp turmeric powder 1 tsp cumin powder 1 tsp coriander powder 1" piece of ginger, minced 1 T milk thistle seeds, ground 4 C Meat Stock 1/2 bunch dandelion greens, coarsely chopped 2 large zucchinis, chopped small 2 cups minced curly kale 1 lemon, juiced 1 bunch fresh parsley, chopped 1 T ghee black pepper, to taste Sauté the onion and garlic in a saucepan with ghee in a sauce pan. Then add all the powder spices and ginger root, and saute until they release their aroma, about 1 minute. Add the dandelion leaves and milk thistle, sauté until they just begin to soften. Stir in the stock and simmer for 10-minutes. Add zucchini and kale and cook over medium-low heat for half an hour, covered. Stir in spinach and lemon juice, letting the spinach wilt. Puree the soup in a blender or using a hand blender and serve with a drizzle ghee and generous scatter of parsley and fresh pepper. Serving 3.
Egg Drop Soup
Egg yolks have been compared to human breast milk because they can be absorbed almost entirely without any digestion at all. Start with one egg yolk per day added to a bowl of soup, and work your way up until you’re adding 1-2 egg yolks to each bowl of soup. You really can’t eat too many of them. The way to add egg yolks to soup is to carefully separate the white from the yolk while warming your soup gently on the stove top. When your soup is just warm, drop the egg yolk into the soup and whisk quickly with a fork until it’s incorporated. Don’t let the soup get too hot or the yolk will cook. Ingredients 1 large cup (12 ounces) of chicken broth 1 large pastured egg 1 teaspoon coconut aminos (this is GAPS legal and replaces soy sauce) 1 scallion sea salt a tad of grated or finely chopped ginger (optional) Instructions Place the broth in a small pot and bring to a simmer Scramble the egg very well and keep it raw Add the ginger, coconut aminos and most of the scallion to the pot Pour the egg into the hot broth, in sections and stir a little each time Turn off the heat and let sit for 5 minutes Serve in a bowl and garnish with the rest of the scallion Salt to taste This makes two small bowls of soup To make more, just double or triple everything
Week 4 Exploring Resistance & Food Introductions
Week 4 - At A Glance
Week 4 teaches you how to introduce foods back into your diet and what to look out for. Please review week 1 for key features and symptoms of dietary triggers. In the membership area you will learn how to handle resistance. For most people, when they begin a major lifestyle change will come up against themselves, and the ways that their ego will try to hold them back. WEEK 4 GOALS: Begin food introductions for this week. If you know that something is likely to provoke you, do not introduce that food. Put it at the bottom of your list of dietary introductions if you think it is something you may be able to introduce at a later time. Otherwise, keep it off your list indefinitely. Listen to your resistance talks and do the exercises in the membership area!
Reintroduce Foods Slowly Congratulations! You made it through the most difficult period of your dietary restrictions. Now, we get to diversity and broaden your diet by including more foods! Since each person is different, it is difficult to write a manual on the exact order foods should be introduced that applies to every single person. However, there are certain generalities that we see repeating themselves in many people who have digestive issues. From this week, until the last week of your program, you are give recommended foods for each PAY ATTENTION!!!! Reactions can occur anywhere from 24 hours to 72 hours after exposure. If you introduce a new food too quickly, it will be difficult to discern the origin of a potential allergen for you. This is the most accurate way to identify allergies. Here below is the suggested order of foods to introduce into your diet from the least likely to produce a reaction to the most. Choose one food from each category and wait 72-hours before eating the next group of food. All foods should be cooked to enhance digestibility. After you have no reaction, include the next food from the next food group. LIST OF FOOD INTRODUCTIONS FOR THIS WEEK 1. Eggs (soft boiled whites and yolks) 2. Leafy green vegetables, and low carbohydrate vegetables (cooked) 3. Fermented Dairy (yogurt, fresh made sour cream, kefir) 4. Fermented vegetables (no more then 1/4 a day)
Soft Boiled Eggs, Steamed Greens & Avocado
Fill a large bowl with ice and water. Heat about 3 inches of water in a small saucepan over medium heat until boiling. Once the water is boiling, reduce the heat until it's barely at a simmer, add the eggs gently and cook for 6 minutes. Set a timer! Remove the eggs with a slotted spoon and place them in the ice bath. Let the eggs cool slightly before peeling. Steam the greens in chicken stock, and slice up the avocado. Spread the greens over a plate and place the soft boiled eggs, avocado and ghee on top. Sprinkle with salt to taste.
3 Eggs 1 Organic Avocado 1/2 cup chicken stock 1/4 Bunch Swiss Kale 1 T ghee Salt to taste
Lemon Pickles Servings: 11 Maturing Time: 18 Days Pickles stimulate hunger, aid in assimilation, and assist digestion. Lemons are sour in nature, and increase bile and mucus. Lemons contain many nutrients including vitamins c, a, b complex, potassium, calcium and copper. 11 lemons ½ C of salt 1 tsp turmeric 2 C brown sugar 1 ½ C grated jaggery 1 T chili powder Juice 6 lemons into a bowl, and put their peels aside. Take the remaining lemons and cut into quarters. Put the lemon quarters with the lemon peels into a sterilized glass jar. In a small bowl, mix the lemon juice, salt and turmeric powder, and pour into the glass jar over the lemons. Press the lemons into the jar tightly so that the lemon peels and quarters are submerged in the lemon juice. Cover the jar with an airtight lid, and place it under direct sunlight for 10 days, or until the lemon peels are very soft. Give the jar a shake every day to help the bacteria spread and grow. On the 10th day add the sugar and jaggery and toss well. Leave aside for another 8 days, or until the sugar has dissolved. Mix in the chili powder, and store up to a year in a cool dry place. Use a few slices of these fermented lemons on top of soups, cooked vegetables or meats.
Sauerkraut, OR Fermented Beets or Carrots Maturing Time: 14 Days This is a basic recipe for traditionally fermented sauerkraut, which is originally from Germany. Sauerkraut that is purchased in stores today has been fermented, and has therefore lost it’s healing properties. Different vegetable ferments can be made the same way. Simply replace cabbage with the carrots or beets. Cabbage is very cooling and anti-inflammatory by nature, but the fermentation process helps to give them more heat, making them easier to assimilate. 10 lbs. organic cabbage at room temperature 1/4 cup Celtic sea salt 4 tsp whole caraway seed 5 juniper berries, crushed Remove the core of the cabbages and shred using a food processor. Mix all ingredients well in a mixing bowel, and transfer to a sterilized 1-quart glass jar. Be sure to compress the vegetables tightly into container using a fist or spoon. The is necessary to promote the lacto-fermentation. Juices will rise to the top with packing and will be the top “seal” for the cabbage. To keep the cabbage mixture submerged, a layer of whole cabbage leaves wedged in using a cabbage core or a weight on top can be used. Keep container at room temperature, 65 – 68F, for 2 weeks before moving to cooler space for 6 more weeks. Taste the cabbage after 2 weeks to determine if it is sufficiently soured. If it is not, keep it at room temperature for a few more days.
Dairy Yogurt Serving: 4 Fresh homemade yogurt decreases vata and pitta and slightly increases kapha. It is sour and heating like all ferments, so sensitive pitta types, or those with excess agni need to use sparingly. Home made yogurt reigns superior to any of the store-bought stuff you can buy. Freshly populated with beneficial bacteria, it assists in maintaining a healthy balance of internal bacteria. ½ gal. milk 1 yogurt culture starter pack Heat your milk in a double-boiler up to 185 degrees and allow to cool to 110 degrees. Add your yogurt starter—either 2 to 3 tablespoons of yogurt or 1 culture starter pack. Stir with a wooden spoon—do not use metal, and cover with a lid. Place in the oven with the pilot light on to keep warm, or place under a heating blanket. Wait 7 hours, or do this before you go to sleep, and wake up to fresh yogurt! Pour into small containers and keep in the refrigerator.
Digestive Lassi Serving: 1 The sour yogurt combined with the warming cinnamon and the pungent ginger stimulate digestion and increases warmth in the body, and acts as a powerful digestive aid. ¾ c. yogurt 1 c. water a pinch ground cinnamon a pinch ground ginger Blend and serve.
Coconut Yogurt Serving: 4 This is a relatively easy and delicious yogurt substitute. that can be eaten for breakfast and as a snack. It is loaded with friendly bacteria, and generally tolerated well by all doshic types. 8 Thai coconuts 1/2 c. purified water 1 kefir packet Optional garnishes: honey, stevia, orange zest, cinnamon, fruit Scoop out the meat of 8 Thai coconuts. Make sure you did not include any hard pieces from the shell of the coconut. Add the meat into a high-powered blender, and enough purified water to cover the meat. Blend the meat and water until it is thick and creamy. Pour into a glass jar, preferably a Mason jar, leave at least 2 inches from the top. Add the contents of the kefir packet, and mix with a spoon. Close the jar and leave at room temperature overnight.
Cooling Lassi Serving: 1 The sour yogurt in this recipe is reduced by the rose water and the cardamom. This beverage helps to reduce excess heat in the body. ½ c. yogurt 1 c. water 1 T rose water a pinch of cardamom Blend and serve.
Aphrodisiac Meat Soup This is a recipe from the Charaka Samhita, written in the 2nd century. This recipe is has been typically used to increase virility, strength, and semen in a man. Buffalo and duck meat promotes strength and development. It alleviates is nourishing and heating. It is contraindicated for those with excess ama conditions. This soup would be best used in the fall and winter during heightened vata periods. *Eliminate the whey if necessary. ¼ C ghee 1 T Ashwagandha powder (optional) ½ tsp coriander seed powder ½ tsp cumin seed powder ½ tsp ginger root powder 3 spears chopped celery 5 chopped carrots ½ chopped onion 1 Lb buffalo or duck meat 8 c. purified water ¼ c. fresh whey Put ghee in a saucepan and add ashwagandha powder. Add all spices and vegetables. Sauté 30 seconds. Add meat and water bring to a boil reduce and simmer for 90 minutes. Add whey at the end before serving.
Week 5 Daily Routine & Dietary Introductions
In week 5 we continue the journey by making a few dietary introductions. In the membership area, you will learn about the power of the daily routine in yogic and ayurvedic philosophy and how it can make you a stronger and more empowered person. WEEK 5 GOALS: Introduce the foods of the week. Listen to the lectures and do the exercises in the membership area.
Week 5 - At A Glance
1. Coconut Milk 2. Raw nuts, raw nut flours, raw nut butters 3. Grilled and roasted meats 4. Cacoa
LIST OF FOOD INTRODUCTIONS FOR THIS WEEK
WEEK 5
Week 5 Recipes
Coconut Milk Coconut milk is building, rejuvenative, and nourishing. Coconuts are considered to enhance inner contentment and spiritual perception. They are good for all types in moderation. Homemade coconut milk is simple and inexpensive. It is much better to use fresh, homemade coconut milk instead of the store bought stuff that is filled with thickeners, preservatives, and stabilizers. Two methods for making coconut milk at home are outlined below. Dried Coconut Milk Method Serving: ¼ c. 7/8 c raw dried coconut meat 1 c. purified water ¼ c. boiling water Blend coconut and water in blender. Strain through cheesecloth, and squeeze out as much liquid as possible. Place the pulp back into the blender, add hot water, blend at high speed for 2 minutes, and strain through cheesecloth. Fresh Coconut Milk Serving: 4 c 1 Thai coconut (white, not brown) 4 c. warm water Break open coconut, pour out its liquid (can be saved in a sealed glass jar in refriderator, for kefir waters or drink by itself, and scoop out the white meat into a blender. Blend until liquefied. Because of the small amount of tender coconut meat in Thai coconuts, it is probably not necessary to strain.
Spicy Coconut Chicken This heating soup is cleansing and reduces toxins in the body. The heating effect of this soup makes it a good tonic for conditions where yeast or bacteria growth have developed. This soup could be a challenge to digest for those with colitis, ulcerative colitis or other inflammatory bowel disease. 1 T ghee 2 clove garlic, minced ¼ jalapeno pepper, minced ½ onion, chopped 1 tsp freshly grated ginger 4 c. chicken stock 1/2 c. homemade coconut milk (see nut milk recipes) ¼ tsp dried chilli flakes 1 T Manuka honey ½ bunch cilantro leaves, chopped 1 c. cooked chicken breast, shredded Melt ghee and sauté garlic, jalapeno, onion, ginger in a pan for 30 seconds over medium-low heat. Add chicken stock, coconut milk, chili flakes, and bring to boil. Reduce to simmer. Add chicken breast and simmer for 15 minutes. Top with cilantro leaves and lime juice and drizzle with manuka honey or add it when the soup has reached room temperature.
Cream of Vegetable Soup This healing soup reduces inflammation and soothes cell membranes. It is restorative to the gut. The pureed vegetables have been cooked down and are easy to digest. 1 T coconut oil ½ C onion, chopped 3 cloves of minced garlic ½ C broccoli florets, chopped ½ C cauliflower, chopped 5 carrots, chopped 3 cups chicken broth ½ cup homemade coconut milk salt, pepper, nutmeg to taste Melt the coconut oil and sauté the onion for 10 minutes, covered, until translucent. Add garlic and stir until fragrant. Add all the vegetables and broth, bring to a boil, reduce heat to medium, cover, and simmer 10 minutes more, until vegetables are tender. Puree in batches until smooth, and return to a clean pot. Add coconut milk, salt, pepper, and nutmeg.
Simple Nut Milk Serving: 4 c 1 c. of any nut 4 c. purified water Blend until smooth and strain through a mesh container. Keep in glass container until ready to serve. Nut meal can be used as a soup thickener, added to smoothies, or used in baked goods. Can be sweetened with agave nectar, dates, or vanilla extract. Labor Of Love Nut Milk Serves: 6 I call this nutmilk a labor of love because it does take a bit of effort to compose. However, like any true love the struggle is well worth it. Made with organic milk infused with turmeric it is highly anti-inflammatory, sattvic, nourishing, and rejuvenative. Coconut milk is tranquilizing, strengthening, and increases Ojas (life vigor, sustenance). It is considered Sattvic (pure, increases spiritual awareness). Ingredients 4 Cups Purified Water 1/2 C Macadamia Nuts 1/2 C Brazil Nuts 3 Thai Coconuts 1/2 T Raw Manuka Honey 4 tsp Turmeric 1/4 tsp Pink Pepper 1/2 tsp Sea Salt Directions: Soak brazil and macadamia nuts over night. Break open raw coconuts and pour water into a vitamix. Scoop out raw coconut meat and also put in vitamix with dates, turmeric, pink pepper, and sea salt, blend at high speed. Pour into a large glass pitcher. Strain and rinse brazil nuts and macadamia nuts. Add four cups of water and blend at high speed. If you do not have a vitamix, you will have to strain through a nut milk bag or a cheesecloth. Add nut milk to coconut milk. Mix together and serve.
Macadamia Milk Serving: 6 c. This is a nourishing nut milk ideal for use when on a cleanse, or for rejuvenation. Macadamia nuts are high in monounsaturated fats, and are packed with numerous health-benefiting nutrients, minerals, antioxidants and vitamins. 1 c. raw macadamia nuts, soaked 1 hour or more 1 T vanilla bean, ground 2 T coconut oil 6 c. purified water 1/8 c. raw manuka honey or 1 T xylitol 1/8 tsp. sea salt Place nuts and water in blender; liquefy; and strain. Return liquid portion to blender, and add coconut oil, vanilla bean, and sea salt. Cashew Cream Serving: 3/4 c. Cashews contain lower amounts of fat compared to other nuts, but are high in oleic acid a type of monounsaturated fat that is beneficial for the cardiovascular system. In small amounts, cashew cream can be enjoyed by all constitutional types, and can be used as a substitute for cream in recipes. ½ c. raw cashews ¾ c. purified water Combine ingredients and blend. If you are not using a high-powered blender, such as a Vitamix, you may have to strain this cream substitute. Otherwise, blend until smooth.
Pistachio Cream Truffles
1/2 C almond butter 1/4 C coconut butter 1/4 C coconut oil 1/4 C coconut milk 2 T ghee 1 Vanilla bean, scraped 2 T raw honey 1/4 C ground pistachio Mix all ingredients together except the pistachios. Refrigerate until solid. Roll mixture into balls. Coat with pistachio. Line on waxed paper and store in a closed bin before eating.
1/2 C Raw Almond Butter 1/4 C Raw Cacao Powder 1/2 pod vanilla bean pod scraped 1 tsp sea salt 1/4 C Coconut Oil Mix all ingredients together in a bowl. Refrigerate until solid. Roll mixture into balls. Line on waxed paper and store in a closed bin before eating.
Almond Chocolate Truffles
Ingredients 1 cup coconut flour 4 eggs 1/4 cup raw honey 1/4 cup melted butter 1 teaspoon vanilla extract 1 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 3/4 teaspoon baking soda 2 cups shredded zucchini Instructions Preheat the oven to 350°F and line a standard muffin tin with 12 baking cups Shred your zucchini and measure out the amount your need. Using a cheese cloth, clean dish towel, or even a colander, squeeze out any extra water from the zucchini. Combine the coconut flour, eggs, honey, butter, vanilla, cinnamon, nutmeg, and baking soda in a food processor. Process until smooth. Add the shredded zucchini and pulse a few times to combine. Divide the batter evenly between the 12 baking cups and smooth the tops with a spoon. Bake at 350°F for 25 to 30 minutes, until the tops are golden brown. Cool in the pan for 15 minutes, then transfer to a wire rack to cool completely. Enjoy! Store in an airtight container in the fridge for up to a week, or freeze for several months.
Zucchini Muffins
Almond Loaf Bread
1½ cups almond flour 6 eggs, separated 3–4 tablespoons butter, melted ¾ teaspoon baking soda 3 teaspoons apple cider vinegar Preheat your oven to 375 F. Separate six eggs so all the yolks are in one bowl and all the whites are in another. Using a hand mixer whip the eggs. Stop whipping once soft peaks are formed. Add all of the ingredients minus the egg white mixture into the food processor. Blend until well-incorporated. Place the mix from the food processor into a bowl and gently fold in the egg white mixture. Pour the bread mixture into a greased 8×4 loaf pan. Put the loaf pan into the oven and bake for 30 minutes. Your loaf should come out just browned on top! Allow the bread to cool slightly before cutting into it. Top with butter, ghee or honey! Then, serve and enjoy!
Week 6 Intuition & Food Introductions
Week 6 - At A Glance
In week 6 you continue to broaden your diet with food introductions. In the membership area you will learn about your intuition — which includes how you communicate with your body, what your illness is attempting to tell you, and how you disconnected from your intuition. WEEK 6 GOALS: Continue to introduce foods into your diet. Listen to the lectures and do your exercises in the membership area.
6. Seeds and seed grains (amaranth, quinoa, millet) 7. Gluten free grains
Sunflower Seed and Pumpkin Seed Milk Serving: 5 c. Sunflower seeds have an exceptional level of vitamin E, are anti-inflammatory, and stimulate seratonin production. Pumpkin seeds contain significant zinc, which protects against flu and enhances immune system function. ½ c. sunflower seeds ½ c. pumpkin seeds 5 c. water 1 T raw manuka honey 1/8 tsp. ground cinnamon Place sunflower seeds and pumpkin seeds in a bowl, and cover with water. Pour into blender and liquefy, which will take a few rounds. Pour contents through a strainer or sieve, push blended seeds with a wooden spoon to aid straining process. Pour back into blender, and add agave and cinnamon. Hemp Seed and Brazil Nut Milk Serving: 7 c. This nut milk tastes sweet and is satisfying. Hemp seeds are loaded with essential fatty acids (EFAs), calcium, complete protein and iron. They are rejuvenative and help to regulate digestion. Brazil nuts are high in selnium, a mineral reknowned for balancing the immune system. 1 c. raw hemp seeds 1 c. raw brazil nuts 7 c. filtered water ¼ c. agave nectar 1 T vanilla bean, ground 1 tsp. sea salt (preferably, pink salt) Soak the nuts and seeds overnight. Pour half the water into a bowl, and pour remaining ingredients into a blender. Blend until liquefied. Pour into a fine meshed sleeve and strain. Pour liquid back into blender, and add agave nectar, vanilla, and sea salt. Combine with remaining liquid.
Chia Seed Pudding VPK Serving: 2 Chia seeds are a great source of essential fatty acids (EFAs) and have been used for thousands of years by the Aztecs to enhance endurance. Chia seeds are especially good during times of increased physical demand as they aid recovery. They also assist in elimination, and stimulate elimination. 2 c. nut milk ½ c. chia seeds ½ vanilla bean (scoop out seeds with a knife) 1 tsp xylitol 1/8 tsp. ground cinnamon a pinch sea salt Mix nut milk, chia seeds, vanilla bean, xylitol, cinnamon, and salt into a large bowl. Let sit for at least 15 minutes or more, stirring occasionally to prevent the seeds from sticking together. Serve in small bowls.
Week 7 Emotional Release & Food Introductions
Week 7 - At A Glance
In week 7 you will continue to make food introductions. In the membership area you will learn about emotional release techniques. All of our experiences are stored in the physical body. All physical imbalance and disease has an emotional componenet. In releasing memory stored in the body we help to facilitate physical healing as well. WEEK 7 Goals: Do tarpana. Try your introductions.
Dairy (raw dairy tends to be more easily digested by most types) Fruits are best introduced slowly. Most people with digestive issues have sugar abnormalities. By this time your sugar should be more balanced. It is important that you eat your fruit separate from all other food. Do not combine fruit with other foods. Never combine melon with other fruits or foods. Small amounts of berries and apples tend to be easier to digest then many other fruits. It is recommended to eat small amounts of berries (no more then a cup) a day, and to avoid fruits for 3-4 months.
Week 8 Defining Your Personal Code & Food Introductions
By this time you should have a broad diet and understand the basics of elimination, fasting and balancing the gut micro-biome with probiotics/antibiotics and mucilages. You only have a few food groups left to incorporate. Depending on the strength of your digestion, you may be introducing those this week. Conversely, you may choose to wait to introduce these food items when your gut feels more stable. In the membership area you will find exercises for defining your personal code. Gaining clarity on your value system, and making a commitment to your health and wellbeing will help you to stay on course to realizing your goals and realizing the full expansion of yourself in this life.
Week 8 - At A Glance
Gluten containing grains. Don't be in a hurry to introduce gluten. If you have autoimmune issues I would strictly avoid gluten indefinitely. For anyone with digestive imbalance, I suggest avoiding wheat for a minimum period of one year. At then end of your program, you will only have 10-months left!
