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About the Elimination Diet Challenge…………….……………………………………...…………………..1 Rules………………………………………………………………………………………………………….….2 Foods to Eat & Foods to Omit…………………………………………………………………………..…….3 Tips for Success……………………………………………………………………………………..………....4

About the Elimination Diet Challenge…………….……………………………………...…………………..1

Rules………………………………………………………………………………………………………….….2

Foods to Eat & Foods to Omit…………………………………………………………………………..…….3 Tips for Success……………………………………………………………………………………..………....4 Shopping List (for 7 Day Meal Plan)...................................................................................................5-6 7 Day Meal Plan……………..…………………………………………………..……………………………..7 Meal Plan Recipes………………………………….……………………………………………………....8-18 Cinnamon Toast Breakfast Rice……………………………………………………………………...8 Green Power Smoothie………………………………………………………………………………..9 Berry-licious Smoothie…………………………………………………………………………….….10 Two Ingredient Pancakes…………………………………………………………………………….11 Creamy Soaked Walnut Pesto……………………………………………………………………....12 Loaded Veggie Salad………………………………………………………………………………....13 Chicken Fajitas with Creamy Cashew Cheese……………………………………………...…14-15 Hummus Quesadilla…………………………………………………………………………………..16 Creamy Garlic Dressing……………………………………………………………………………....17 Hearty Butternut Squash Risotto………………………………………………………………….….18 Bonus Recipes……………………………………………………………………………………………....19-24 Chia Seed Pudding………………………………………………………………………………….....19 Hearty Granola……………………………………………………………………………………..…..20 Turkey Sweet Potato Hash………………………………………………………………………..…..21 “Kale Yeah” Salad…………………………………………………………………………………..….22 Mustard Baked Salmon…………………………………………………………………………..…...23 Herb Chicken Veggie Roast……………………………………………………………………...…...24 Gut Healers…………………………………………………………………………..……………………...25-26 Bone Broth…………………………………………………………………………..………………….25 Coconut “Yogurt”…………………………………………………………………………..…………...26 How to Soak and Dry Nuts………………………………………………………………………………...…..27 Herbal teas…………………………………………………………………………………………………...….28

Calendar…………………………………………….………………………………………………….........29-30

Activities…………………………………………….……………………………………………………..…31-32

Food Journal.…………….......................................................................................................................33 Before/After Photos and Body Measurements…………………………….…………………………...……34

Notes……………………………………………………………………………………………………………..35

Did you know? The gastrointestinal (GI) tract has its own, independent nervous system. ​ ​ It’s

Did you know?

The gastrointestinal (GI) tract has its own, independent nervous system.It’s called the enteric nervous system (ENS). Its nerve cells are influenced by the same neurotransmitters as the ones in our brain. In fact, the enteric nervous system is referred to by scientists as the brain in the gut. Ninety percent of the serotonin, a neurotransmitter responsible for regulating appetite, mood, sleep, and relaxation, produced in the body is found in the gut. Amazing right?

Every bite of food we eat is information, sending a message to our bodies. The GI tract transmits the messages via digestion and absorption of the food we eat. Not only is the brain in our gut home to neurotransmitters, but also hormones, enzymes, and bacteria. The balance of these compounds is crucial to our health, and disharmony here leads to many common ailments.

Did you know? The gastrointestinal (GI) tract has its own, independent nervous system. ​ ​ It’s

The brain in our head and in our gut communicate through the central nervous system (CNS), specifically the vagus nerve. A majority of the vagus nerve carries information from the gut to the brain, but not the other way around. And of course, not all of that information is pleasant. Therefore, this information sent from the gut to the brain affects our well-being and we often don’t even realize it.

If we are consuming foods that our bodies are not tolerating, the response is typically inflammation. Over time the gut can become compromised, with intestinal cells, called enterocytes, losing their tight proximity to one another, leading to “leaky gut” syndrome. Once this happens, food particles and metabolites can cross the barrier of our GI tract and enter other part of the body, where they can go on to cause more inflammatory responses. Chronic inflammation can wreak havoc on a person, potentially leading to all kinds of problems, including disease.

Usefulness of the Elimination Diet:

Training program to help “reset” the body Potentially solve health problems Bloating, indigestion, inflammation → brain fog, allergies, asthma, skin conditions, mood disorders, migraines, joint pain, kidney problems, autoimmune disorders, etc. Raise awareness of food intake and food tolerance Discover what works for you, your body and your lifestyle

1. ELIMINATE FOR 3 WEEK For ​ three ​ weeks (21 days) you will eliminate certain
  • 1. ELIMINATE FOR 3 WEEK

For threeweeks (21 days) you will eliminate certain foods from your diet entirely. During this three week phase you will keep careful track of what you are eating and how you are feeling, as well as.

  • 2. REINTRODUCE FOR 2 WEEKS

After the elimination phase, you will enter the reintroduction phase, and add foods back to your diet over the course of twoweeks (14 days) minimum.

During the reintroduction phase, look for these reactions/symptoms:

Insomnia

Fatigue

Bloating

Joint pain

Headaches

Skin breakouts or rashes

Brain fog

Bowel changes or GI discomfort Sinus or other respiratory issues Noticeableincrease in energy (may be a physical sign of stress)

  • 3. ADD FOODS BACK ONE AT A TIME

Each eliminated food type will be added back one at a time, while continuing to eat according to the elimination phase rules. There is always the option of not adding back a specific food type due to preference or just intuitively knowing you will feel better without it. Make sure you understand how to get the nutrients you will be missing from the food you will not be adding back in some other way. For example, if you choose not to add back gluten, make sure to get enough iron, fiber and B vitamins from other sources.

  • 4. MONITOR FOR 2 DAYS

During the reintroduction phase you will monitor for symptoms for 2 days, per food typed added back. This process will be repeated until all foods have been added back.

  • 5. ALWAYS TRACK IN DETAIL

During the reintroduction phase, it is very important that we track in detail so you can better understand patterns related to intake as well as which foods may be the culprit of your intolerances or sensitivities, if any. Tracking will consist of making note of anychanges, positive or negative.

  • 6. DRINK LOTS OF WATER (1 GAL/DAY)

*non-dairy milks can contain multiple processed additives. Read the labels. Choose option with least additives. 3

*non-dairy milks can contain multiple processed additives. Read the labels. Choose option with least additives.

1. Prepare Those who take a week to properly prepare for the challenge by shopping for

1. Prepare

Those who take a week to properly prepare for the challenge by shopping for the necessary foods and looking up recipes are far more successful than those who try to jump right in. Commit!

2. Clean out your kitchen

Get rid of foods that aren’t part of the challenge! Donate them to our Food Drive, hide them very well, or simply throw them out (this is a last resort).

3. Use the Food Journal

This will hold you accountable and help you decipher patterns at the end of the challenge when you analyze your journal to discover which foods are causing health issues.

4. Eat out as little as possible

The less interruptions you have, the more successful you will be with the challenge. You may need to have a heart-to-heart with yourself and truly ask yourself what’s more important to you, your health or your lifestyle?

5. The Reintroduction Phase is important

We want to focus not only on the foods that your body doesn’t tolerate, but also the list of foods that you thrive on. Which foods does your body do well with?

6. Variety is still the key (and always will be)

During both phases of the challenge please remember to eat a variety of foods. You can develop sensitivities to staple foods that you consume regularly simply from over exposure. This wasn’t a problem until modern agriculture came along.

This is a list of all the items you will need to follow the 7 Day

This is a list of all the items you will need to follow the 7 Day Meal Plan. Please be sure to check the next page (items to have on hand) before you leave the grocery store. This list does notinclude items you will need to prepare bonus recipes.

Meat & Fish

¾ lb organic boneless chicken breast

  • 1 (6 oz.) can wild pink salmon

Veggies

  • 1 container sauerkraut

  • 2 large onions (1 red, 1 yellow) Handful of green beans

  • 1 small organic red bell pepper

  • 1 small organic zucchini

  • 2 ½ cups organic basil

  • 1 small butternut squash

  • 2 containers organic cherry tomatoes

  • 1 head broccoli

Starch

3 Larabars of choice

Small bag tapioca flour 1 bag GF tortillas

1 bag GF pasta (quinoa)

3 cups GF steel cut oats

1 small bag brown rice

Milk Substitutes

Unsweetened, organic nut milk of choice

Coconut milk (if you prefer over nut milk)

  • 1 bag romaine lettuce

Fats

  • 2 bags organic baby spinach

1 bottle avocado oil

  • 1 bunch kale

1 bag organic, unsweetened, shredded coconut

  • 2 carrots

  • 1 organic English cucumber

  • 1 small container sun-dried tomatoes

  • 1 small container kalamata olives

  • 1 container fresh salsa

Eggs

1 dozen, organic pasture raised eggs

Fruit

Nuts & Seeds

  • 2 avocados

1 bag raw sunflower seeds

  • 2 small oranges

1 cup raw cashews

  • 3 limes

1 cup chia seeds

  • 4 lemons

2 cups organic walnuts

  • 1 kiwi

1 container organic nut butter of choice

  • 2 organic apples

  • 1 grapefruit

  • 2 medium bananas (ripe)

  • 4 dates

Other

  • 1 small bag frozen, organic cherries

1 small bag nutritional yeast

  • 1 small bag frozen, organic blueberries

1 container Everything But the Bagel (Trader Joe’s)

Beans & Legumes

Sweeteners

  • 1 can veg. refried beans

Maple syrup and/or honey

Pantry Items to Have on Hand

Cinnamon

Nutmeg

Dried parsley

Black pepper

Salt

Paprika

Onion powder

Turmeric

Garlic powder

Cumin

Dried oregano

Chili powder

Crushed red pepper flakes (optional)

Powdered ginger

Dried dill

Mustard

Hot sauce

Extra virgin olive oil

Coconut aminos

Fresh garlic

Day Breakfast Snack Lunch Snack Dinner Meatless Steel cut oats w/ Celery and 1 Salad w/

Day

Breakfast

Snack

Lunch

Snack

Dinner

Meatless

Steel cut oats w/

Celery and 1

Salad w/ spinach,

Homemade

Egg and bean burrito

Boil and egg and prep

Monday

blueberries* and cinnamon or nutmeg

Tbsp nut butter of choice

romaine, kalamata olives, sundried

popcorn* (popped in avo

or tostada (corn tortilla in avo oil or

(optional: splash of nut milk and/or 1 tsp maple syrup)

tomatoes, toasted sunflower seeds + dressing from Loaded Veggie Salad (make extra dressing)

oil, topped w/ Everything but the Bagel seasoning - EBTB)

gluten-free tortilla, vegetarian refried beans, egg made to your liking, salsa, hot sauce)

the dressing for your salad tomorrow!

Taco

Veggie egg stir fry (1

Handful of

Salmon (wild,

Creamy Garlic

Larabar +

Veggie tacos on corn

(Store leftover avo with

Tuesday

egg, 1 tsp avo oil, onion, green beans,

soaked walnuts + ½ apple

canned) salad w/ 1 hard boiled egg,

small orange

tortillas w/ vegetarian refried beans and

red bell pepper*, zucchini, basil*, salt + pepper) w/ ½

cherry toms, kalamata olives +

avocado + hot sauce or salsa

grapefruit

Dressing

lemon juice + pit)

Wholesome

Cinnamon Toast

½ apple w/ 1

Loaded Veggie

Cucumber

Quinoa pasta w/

Wednesday

Breakfast Rice

Tbsp nut butter of choice

Salad

slices w/ lime juice and

Creamy Soaked Walnut Pesto sauce

paprika

+ pan seared tomatoes

Thirsty

Green Power

Handful of

Brown rice salad w/

Larabar

Leftover quinoa pasta

Thursday

Smoothie

walnuts

avocado, cucumber, lime juice, chopped spinach or romaine + creamy garlic dressing

Fajitas

Steel cut oats w/

½ avocado w/

Broccoli slaw

Leftover

Chicken fajitas w/

Friday

blueberries*,

EBTB

(chopped broccoli,

homemade

cashew cheese

cinnamon and

sunflower seeds,

popcorn* +

 

sunflower seeds, 2 pitted, diced dates

cranberries, diced red onion + creamy garlic dressing)

small orange

Smoothie

Berry-licious

Larabar

Hummus

Celery w/ 2

Leftover chicken

Saturday

Smoothie

Quesadilla

Tbsp hummus

fajitas

Superfood

Two Ingredient

½ avocado +

Stir fry w/ broccoli,

½ apple* with

Hearty Butternut

Sunday

Pancakes

small bowl of frozen cherries

zucchini, red bell pepper, green beans, carrots, fresh garlic, powdered ginger + dressing from Loaded Salad recipe)

nut butter of choice

Squash Risotto

Items in boldhave a corresponding recipe. *must purchase organic EBTB = Everything but the Bagel seasoning

Cinnamon Toast Breakfast Rice Prep time: 5 minutes Cook time: 30 minutes Total time: 35 minutes

Cinnamon Toast Breakfast Rice

Prep time: 5 minutes Cook time: 30 minutes Total time: 35 minutes (make night before) Serves: 1

INGREDIENTS

4 Tbsp. pitted, chopped cherries (may use frozen)

1 ½ tsp avocado oil

½ tsp ground cinnamon, plus more for sprinkling on top

Tiny pinch of salt

1 cup cooked brown rice (either chilled or warm from cooking—both will work)

1 tsp honey or stevia, more if desired (optional)

1-2 Tbsp unsweetened, shredded coconut (optional)

DIRECTIONS

  • 1. Warm the cherries in a small, non-stick saucepan (use a larger saucepan if you are making multiple servings) over medium heat, shimmying the pan often, about 2 minutes.

  • 2. Add the coconut oil, cinnamon and salt to the pan. While stirring constantly, cook until the cinnamon is fragrant, about 15 seconds.

  • 3. Add the rice to the pan and stir to combine. Cook, while stirring constantly, just until the rice is warmed through, about a minute or so. Remove the pan from heat and stir in the stevia (optional).

  • 4. Transfer the mixture to a bowl top with a light sprinkle of cinnamon, extra fresh or frozen chopped cherries, and shredded coconut. Serve promptly, with additional stevia and rice milk on the side, if you’d like.

Green Power Smoothie

Prep time: 5 minutes Cook time: 1-2 minutes (blending) Total time: 6 minutes Serves: 1

INGREDIENTS

1 cup organic baby spinach

¼ avocado

1 kiwi

½ Tbsp maca powder

2 Tbsp cocoa powder

2 Tbsp unsweetened shredded coconut

½ cup water

½ cup ice

1 tsp maple syrup or honey (optional)

DIRECTIONS

  • 1. Blend all ingredients in a blender until smooth. You may add more water until you achieve your desired consistency. Enjoy!

Berry-licious Smoothie

Prep time: 5 minutes Cook time: 1-2 minutes (blending) Total time: 6 minutes Serves: 1

INGREDIENTS

½ cup frozen or fresh blueberries

¼ cup sauerkraut (do not strain)

Juice from ½ grapefruit

2 dates, pitted

1 tsp chia seeds

¼ cup water (if you want it thinner)

DIRECTIONS

  • 1. Blend all ingredients in a high speed blender until smooth. Enjoy!

Two Ingredient Pancakes

Prep time: 5 minutes Cook time: 10 minutes Total time: 15 minutes Serves: 8-10 small cakes

INGREDIENTS

2 medium ripe bananas

2 eggs

Pinch of cinnamon

Pinch of nutmeg

Pinch of ginger

Coconut oil

DIRECTIONS

  • 1. Peel each banana and break up into a large bowl. Mash the bananas using a fork.

  • 2. Add the eggs to the mashed bananas and stir with the fork. You want a custard-like consistency. The batter will be runny and should have a few clumps of bananas. Add spices.

  • 3. Heat a pan over medium heat with ¼ teaspoon coconut oil. Drop batter onto heated pan, roughly 2 tablespoons of batter.

  • 4. Cook for about 1 minute. Gently flip the pancakes and cook for another minute on the other side.

  • 5. Keep pancakes warm as you cook the remaining batter.

  • 6. Serve Pancakes warm! Best when eaten fresh off the hot pan. Serve with maple syrup or honey. Enjoy!

Creamy Soaked Walnut Pesto

Prep time: 10 Cook time: 2-3 (to food process) Total time: ~15 Serves: 4

INGREDIENTS

2 cups fresh basil, washed

½ cup raw walnuts, soaked (see soaking direction p. 25)

¼ cup extra virgin olive oil

1.5 Tbsp lemon juice, fresh squeezed

2 Tbsp nutritional yeast

1 clove garlic

Sea salt to taste

Water, as needed

DIRECTIONS

  • 1. Combine all ingredients in a small food processor. Blend until well combined and basil is chopped up fine. You may need to add a little more water, depending on your food processor.

Loaded Veggie Salad

Prep time: 20 Cook time: none Total time: 20 Serves: 1

 

INGREDIENTS

Salad

2 cups organic baby spinach

2 cups romaine, chopped

English cucumber slices (to your liking)

1 medium carrot, shredded

½ cup walnuts, soaked

½ cup goji berries (option to chop them if you’d like)

Dressing

2 Tbsp extra virgin olive oil

½ Tbsp lemon juice, fresh squeezed

1 small clove garlic, diced

½ tsp mustard

1 Tbsp fresh parsley (may used dried)

DIRECTIONS

  • 1. Prepare everything for the salad and combine in a large bowl (or in large tupperware if you’re taking it to go/to work).

  • 2. For dressing, mix or whisk all ingredients in a small bowl. You can even combine in a small mason jar with lid and shake.

NOTE: Doubling or tripling the recipe will save you time in the future when you need more dressing for other salads! You can always make more and save it in the fridge for later. It will keep just fine for a week.

Chicken Fajitas with Creamy Cashew Cheese

Prep time: 30 minutes + marinating time 1-4 hours Cook time: 10-15 Total time: 45 minutes Serves: 3

INGREDIENTS

Chicken Fajitas

 

2 Tbsp avocado oil, divided

1 Tbsp fresh lemon juice

½ tsp sea salt

1 tsp dried oregano

1 tsp cumin

½ tsp garlic powder

¼ teaspoon chili powder

¼ teaspoon paprika

¼ teaspoon crushed red pepper flakes, optional

¾ pound organic, free-range boneless skinless chicken breast, cut into thin strips

⅓ medium sweet red pepper, thinly sliced

⅓ medium green pepper, thinly sliced

2 green onions, thinly sliced

¼ cup chopped onion

3 corn or gluten-free tortillas, warmed

 

Cashew Cheese

 

½ cup raw cashews, softened

1 cup water

3 Tbsp tapioca flour

3 Tbsp nutritional yeast

2 Tbsp lemon juice

1 ½ tsp salt (start small and add more if desired)

1 tsp paprika

1 tsp maple syrup or honey

½ tsp onion powder

¼ tsp turmeric

¼ tsp garlic powder

DIRECTIONS

  • 1. Boil the cashews for 10 minutes until soft. You can also soak the cashews for 4 hours (while you marinate the chicken). Strain off water and rinse before using. Once done, set cashews aside.

  • 2. To marinate the chicken, place 1 Tbsp avocado oil with lemon juice and all seasonings in a large (gallon) well sealing bag. Add chicken. Seal and turn over to coat chicken; refrigerate 1-4 hours.

  • 3. In a large pan, saute onions and peppers in remaining oil until crispy tender. Remove from pan (keep warm).

4.
4.

Discard marinade and cook chicken over medium-high heat in same pan. About 5-6 minutes (or until no pink shows). Add back peppers and onions. Remove from heat and lid.

4. Discard marinade and cook chicken over medium-high heat in same pan. About 5-6 minutes (or
4. Discard marinade and cook chicken over medium-high heat in same pan. About 5-6 minutes (or
4. Discard marinade and cook chicken over medium-high heat in same pan. About 5-6 minutes (or
4. Discard marinade and cook chicken over medium-high heat in same pan. About 5-6 minutes (or
4. Discard marinade and cook chicken over medium-high heat in same pan. About 5-6 minutes (or
4. Discard marinade and cook chicken over medium-high heat in same pan. About 5-6 minutes (or
  • 5. Add the softened cashews, water, and all the remaining cashew cheese ingredients to a blender or food processor. Blend until smooth (it will be very watery).

  • 6. Pour into a small saucepan and heat over medium-high heat, while stirring. You may want to pour the liquid through a cheesecloth if you notice any cashew bits.

  • 7. As you stir it will form clumps. No worries, it will suddenly become creamy and cheesy! This takes about 5 minutes. Continue to cook and stir for an a minute or two longer.

  • 8. Spoon chicken fajitas onto a warmed tortilla and top with cheesy goodness! Enjoy!

Cashew Cheese recipe adapted from itdoesnttastelikechicken.com.

Hummus Quesadilla

Prep time: 7 Cook time: 8 Total Time: 15 Serves: 1

INGREDIENTS

1 gluten-free tortilla

¼ to ⅓ cup hummus

½ cup spinach, sautéed in extra virgin olive oil

A few oil-packed sun-dried tomatoes

Sliced Kalamata olives

Extra-virgin olive oil, for brushing tortilla

DIRECTIONS

  • 1. Spread hummus on your tortilla. Lightly cover one-half of the tortilla with fillings.

  • 2. Fold the other half over.

  • 3. Warm a pan over medium heat. Place the folded quesadilla in the pan. Let the bottom side warm up a second, then carefully flip. Brush the warm side with little olive oil.

  • 4. After a couple minutes, carefully flip again. Brush the new top side with olive oil, and cook until the bottom is golden and crisp. Flip and cook other side the same.

  • 5. Transfer the quesadilla to a cutting board and let rest 2 minutes.

  • 6. Cut each quesadilla into three wedges. Enjoy!

Recipe adapted from cookieandkate.com.

Creamy Garlic Dressing

Prep time: 5 minutes Cook time: 1-2 minutes (blending) Total time: 6 minutes Serves: 8

INGREDIENTS

1 cup water

1/2 cup raw cashews

1/2 cup lemon juice

1/2 cup olive oil

1/3 cup nutritional yeast flakes

2 cloves garlic

1 Tbsp honey or maple syrup

1 1/2 teaspoon salt (or to taste)

1 1/4 teaspoon onion powder

1 teaspoon dill

DIRECTIONS

  • 1. Blend all ingredients in a food processor, except for the dill.

  • 2. Add dill and puls to just barely combine.

  • 3. Serve cold over a yummy salad. Enjoy!

NOTE: It makes sense to make more because you have to pull out the blender, so you get more bang for your buck (8 servings). But if you don’t see yourself using it within 7 days, feel free to half it!

Recipe adapted from veganyumminess.com.

Hearty Butternut Squash Risotto

Prep time: 20 minutes Cook time: 40 minutes Total time: 1 hour Serves: 4

INGREDIENTS

4 tablespoons extra-virgin olive oil

½ large red onion, chopped

1-2 lb butternut squash, peeled and cut into ½” cubes

1 tsp salt, divided

Pinch of red pepper flakes

4 cloves garlic, minced

1 ½ cups steel-cut oats

1 bunch kale, ribs removed, chopped

6 cups water

1 ½ Tbsp fresh lemon juice

Black pepper to taste

DIRECTIONS

  • 1. In a medium soup pot, heat 2 Tbsp olive oil on medium heat. Add the onion, butternut squash, ½ tsp salt, and red pepper flakes.

  • 2. Cook, stirring often, until the onion is soft and squash is mostly tender, approximately 10 minutes.

  • 3. Add the garlic and stir. Add the oats and kale, stirring often for about 3 minutes.

  • 4. Add the water and remaining salt. Raise the heat to high and bring to a simmer, stirring occasionally.

  • 5. Reduce heat to medium-low and simmer, stirring occasionally, until creamy and thick, 20 to 30 minutes. Be cautious not to burn the bottom -- you may need to reduce heat.

  • 6. Remove from the heat and stir in the remaining olive oil, lemon juice and black pepper. Let the risotto rest for 5 minutes before serving.

  • 7. Season with additional salt and black pepper and lemon juice, right before serving. Enjoy!

Recipe adapted from cookieandkate.com

Chia Seed Pudding Prep time: 5 minutes Cook time: 20 minutes (set aside) Total time: 25

Chia Seed Pudding

Prep time: 5 minutes Cook time: 20 minutes (set aside) Total time: 25 minutes Serves: 3-4 (small)

INGREDIENTS

Chia seed pudding

1 ½ cups water

¼ cup chia seed

7 large dates

⅔ cup raw cashews (if you don’t have a high-powered blender, soak in water for 2 to 4 hours,

then drain) ½ teaspoon ground cinnamon

½ teaspoon pure vanilla

Pinch of sea salt

Optional toppings (use what you have on hand)

Berries, raisins, sliced bananas, dried unsweetened mango (chopped), etc.

Sprinkle of cocoa powder, chopped dark chocolate, toasted coconut, etc.

INSTRUCTIONS

  • 1. In a large, clear measuring cup, combine water and chia seeds. Set aside about 20 minutes (should form a gel).

  • 2. If your dates aren’t soft and plump, place them in a bowl and pour hot water over them. Set aside while the chia seeds and water are gelatinizing. Drain the dates once adequately soaked.

  • 3. Pit the dates. In a blender, combine the dates with the cashews, cinnamon, vanilla and salt. Pour in half or more of the chia gel (your preference depending on if you like your chia seeds fully blended or solid and gelly).

  • 4. Blend until smooth and creamy. You may want to chill the mixture afterwards (can become warm from high speed blending).

  • 5. Serve with some/any remaining chia gel swirled in. Top with toppings of choice. Store leftovers in the refrigerator.

Recipe adapted from cookieandkate.com.

Hearty Granola

Prep time: 5 minutes Cook time: 21 minutes Total time: 26 minutes Serves: 8 one-cup servings

INGREDIENTS

4 cups rolled oats (certified gluten-free)

1 cup pecans

½ cup sunflower seeds

¾ tsp pink sea salt

½ teaspoon cinnamon

¼ tsp nutmeg

¼ tsp ginger

½ cup extra virgin olive oil

½ cup pure maple syrup or honey

1 tsp vanilla

⅔ cup cranberries (sweetened with apple juice)

½ cup dried, unsweetened shredded coconut

INSTRUCTIONS

  • 1. Preheat oven to 350 degrees. To make clean up easy, line a large baking sheet with parchment paper (use one with rims).

  • 2. In large bowl, combine the oats, pecans, sunflower seeds, salt and spices. Stir to combine well.

  • 3. Pour in the oil, maple syrup and/or honey and vanilla. Mix very well -- you want all ingredients nicely and evenly coated.

  • 4. Using a large spoon, scoop out or pour the granola onto your baking sheet. Create a single layer.

  • 5. Bake until golden browned, about 20 to 24 minutes, stirring halfway. The finished granola will develop its crunch once it has cooled.

  • 6. Let the granola cool completely, undisturbed, before breaking it into pieces and stirring in the cranberries.

  • 7. Store the granola in an airtight container on your counter on in your pantry for up to 2 weeks, or in a well sealed bag in the freezer for up to 3 months.

Recipe adapted from cookieandkate.com.

Turkey Sweet Potato Hash

Prep time: 10 minutes Cook time: 15 minutes Total time: 25 minutes Serves: 2

INGREDIENTS

2 cups sweet potato, chopped small (~1 med sweet potato)

¼ lb (4 oz.) organic ground turkey

½ Tbsp onion powder

½ Tbsp garlic powder

Pinch pink sea saltand black pepper

Avocado oil

2 ½ cups organic spinach

DIRECTIONS

1.

Brown ground turkey in a medium nonstick skillet on medium-high heat for about 6 minutes, stirring frequently. Season with salt and pepper.

2.

Drain off liquid from skillet and transfer turkey to a bowl. Set aside.

3.

In the same skillet, heat coconut oil on medium-high. Add sweet potato. Cook for 4-6 minutes or until cooked.

4.

Add spinach and sauté 1 minute or until wilted. Season with salt, pepper, and onion powder.

5.

Add back cooked turkey and sauté hash for 1-2 minutes. Serve hot!

Recipe Tips:

Double or triple the recipe to have extras for meals throughout the week.

“Kale Yeah” Salad

Prep time: 15 minutes Cook time: 15 minutes (let kale rest) Total time: 30 minutes Serves: 2

INGREDIENTS

Raw kale salad

1 bunch curly kale

1 avocado

5 carrots

2 Tbsp walnuts

Sea salt

Tahini dressing

¼ cup tahini

1 ½ tablespoons rice vinegar

½ teaspoon toasted olive oil

small handful chopped cilantro

Juice of ¼ lemon

¼ cup water, more for thinner dressing

dash of soy sauce

DIRECTIONS

  • 1. De-stem the kale by simply ripping the leafy parts away. Discard stems (they’re the most bitter). Tear the kale into small pieces.

  • 2. Add a pinch of sea salt to the kale bits and massage the leaves for a few minutes (literally a few, like 3 minutes). Don’t be afraid to really squeeze it!

  • 3. In a small bowl, whisk together all dressing ingredients with a fork. Separate kale into medium sized bowls; generously drizzle with dressing. Toss well to coat the kale evenly. Set aside for 15 minutes.

  • 4. Peel the carrots. If you want to be fancy, julienne the carrots. Otherwise grate them.

  • 5. Score the avocado flesh with a butter knife and scoop out with a spoon.

  • 6. Add carrots and avocado to the rested kale. Sprinkle the salad with walnuts and enjoy.

Recipe adapted from cookieandkate.com.

Mustard Baked Salmon

Prep time: 10 minutes Cook time: 15 minutes Total time: 25 minutes Serves: 4

INGREDIENTS

1 ½ lbs wild-caught salmon (about 4 fillets or 1 piece and you can cut it)

2 Tbsp fresh parsley, chopped

3 garlic cloves, minced

1 Tbsp Dijon or spicy brown mustard

2 Tbsp avocado oil

2 Tbsp fresh squeezed lemon juice

Salt to taste

Black pepper to taste

DIRECTIONS

  • 1. Preheat oven to 450 degrees F. Line baking sheet with parchment paper.

  • 2. In a small bowl, combine all ingredients (except for the salmon of course). Mix well.

  • 3. Slice salmon into 4 pieces if not already portied out. Place salmon skin side down on baking sheet. Generously brush top and sides of salmon with saucey mixture.

  • 4. Bake 12-15 min or until just cooked through and flaky.

  • 5. Serve with a big green salad or roasted green beans. Enjoy!

Recipe adapted from natashaskitchen.com.

Herb Chicken Veggie Roast

Prep time: 20 minutes Cook time: 25 minutes Total time: 45 minutes Serves: 4

INGREDIENTS

1 ¼ lbs organic, boneless skinless chicken thighs

4 cups asparagus, chopped

2 medium carrots, peeled and cut into skinny sticks (about 1 ½ cups)**

2 cups button mushrooms, cut in half

1 small onion, diced

½ cup organic cherry tomatoes

⅓ cup balsamic vinegar

¼ cup avocado

4 garlic cloves, finely minced

4 Tbsp fresh basil, chopped + more for topping

½ tsp thyme (dried is fine)

Salt + pepper to taste

DIRECTIONS

  • 1. Preheat your oven to 400 degrees F. Line a baking sheet with parchment paper, set aside.

  • 2. In a small bowl, mix the balsamic, oil, garlic, basil, thyme, salt and pepper.

  • 3. Wash chicken and place into a gallon sized ziplock with ½ the balsamic sauce. Flip bag and few times to ensure chicken gets coated with the yummy sauce. Set in fridge.

  • 4. While the chicken marinates, prep all the vegetables.

  • 5. Distribute all of the veggies (less the tomatoes because they won’t need as much cook time) on your lined baking sheet. Pour remaining sauce over veggies and help them to become as evenly coated as you can with your hands.

  • 6. Arrange the veggies so the chicken thighs have space on the sheet and place the marinated chicken there.

  • 7. Bake for 10 minutes. Remove from oven and add tomatoes -- mix veggies. The back into the oven it goes for another 5-10 minutes.

  • 8. Depending on the thickness of the chicken thighs, you may need more time. You can cut a piece of chicken to make sure no pink color is present, or using a kitchen thermometer you can measure the internal temp (should be 165 degrees F).

  • 9. Garnish with extra fresh basil. Enjoy!

Recipe adapted from therealfoodrds.com.

Bone broth has gotten a lot of attention in the past few years as being a

Bone broth has gotten a lot of attention in the past few years as being a cure-all. Please be aware that this is not true -- for bone broth of any food for that matter. There is no silver bullet for anything. No one magic food that will relieve every ailment. With that being said, research does suggest that bone broth made from chicken parts may boost immune function, and all bone broth in general makes a nice recovery beverage for replenishing electrolytes after intense activity.

The most important benefit of bone broth is the preparation. It forces you to be more mindful of what you’re eating, making your own stock. This mental aspect alone can have very positive effects on your health. Consuming bone broth warm may also be beneficial to people who have a “damp” digestive system (which is often the case with people who struggle with GI tract difficulties).

Bone Broth Recipe

INGREDIENTS

4 lbs bones from animal of choice (get from a butcher)

1 whole onion, cut in half

2 carrots, cut in half

3 stalks celery, cut in half

2 Tbsp apple cider vinegar

1 cup fresh parsley, roughly chopped

2 bay leaves

Salt and pepper to taste

Any other veggies scraps you have around the kitchen

DIRECTIONS

  • 1. Place all ingredients in a 16-quart pot. Fill with filtered water (exact measurement is not needed). Bring to a boil. Reduce heat, cover with a lid (leaving a space for air to escape), and simmer until half the water has evaporated. This may take 10-14 hours.

  • 2. Strain the broth through a colander, discard bones and veggies. Portion the broth out into separate containers of about 2 cups each. Mason jars work well for this. If you’re going to use the broth within 3-5 days, you can keep it in the fridge. Otherwise, portion into freezer safe containers and store in the freezer.

NOTES: Raw bones can be roasted to be given more flavor. Roast in the oven at 350 degrees F for about 30 minutes or so. You can also use cooked bones from a carcass you’ve made for another dish.

Coconut “Yogurt”

INGREDIENTS

1-14 oz. can organic coconut milk (full fat)

Probiotic supplement of choice (1-2 capsules that you can open)

DIRECTIONS

  • 1. Shake up the can of coconut milk. Open can and pour contents out into a clean bowl.

  • 2. Break open 1-2 capsules of probiotic supplement and pour off into the creamy milk. Mix the milk and the probiotics with a plastic or wooden spoon (don’t use metal). Make sure the mixture is well combine and very creamy!

  • 3. Cover with a clean, thin dish cloth and secure with a rubber band around the mouth of the bowl. Set in a warm place in your kitchen and leave undisturbed for 24-48 hours. If your house temp is below 75 degrees F, you can place the bowl in your own and turn the oven light on. Do not actually heat the oven.

  • 4. If you want your yogurt to be more sour, let it sit for 48 hours. If you want it less tang, do a taste test around 24 hours. The yogurt should be tangy but not rotten tasting. If it’s discolored or smells bad, toss it. Something went wrong.

NOTES: Recommended brands for coconut milk are the Whole Foods 365 brand or Thai Kitchen. Make sure to get organic and full fat. You can eat the yogurt plain or top with fresh fruit, honey, or nuts (or a yummy combination). The yogurt keeps for up to one week in the fridge.

Recipe adapted from minimalistbaker.com.

Soaking nuts is an effective method for making them easier to digest and better able to

Soaking nuts is an effective method for making them easier to digest and better able to be tolerated by the body. After soaking, you will notice they have a more appealing flavor. You may not notice if you never bothered to be mindful of their taste before, but tuning into things like taste of food, how fast we eat our food, where we eat, and many other things related to our eating habits, can really make a profound effect on our health. The responses we get are a way of the body’s communication. The improved taste of nuts after soaking them is like the body’s way of telling us, “that’s better, thank you.”

Walnuts and almonds will be especially better tasting after soaking and drying. After about 30 minutes, the soaking water will begin to turn brown, and after a few hours, the tannins in the skin, dust and dirt will all have been removed from the nuts. Walnuts are known for their astringent, bitter taste, due to the tannins in their skin. Soaking removes this flavor and leaves them tasting smoother and buttery.

Not only will taste be enhanced, but digestibility will be too. Nuts contain phytic acid and enzyme inhibitors which can disrupt digestion. The phytic acids binds to micronutrients like iron, zinc calcium, magnesium and manganese, making them unavailable to us. Soaking your nuts will help your body digest and absorb their beneficial nutrients with more ease and potentially less undesirable symptoms.

Soaked Walnuts

 

INGREDIENTS

1 cup walnuts

2 cups water

¼ Tbsp sea salt

DIRECTIONS

1.

Combine all ingredient in a medium glass bowl. Cover with a clean kitchen towel and leave on the counter for 4-8 hours. If it will be longer than 8 hours, transfer to the fridge and do your best to change the water once.

2.

Drain the walnuts and discard the water.

3.

Rinse the soaked walnuts with fresh water in a colander.

4.

Preheat oven to about 350 degrees.

5.

Spread the walnuts in a single layer on a baking pan and pop into the oven.

6.

Bake 10-12 minutes. Pay close attention because they can easily burn. You may want to stir or turn them about halfway through.

NOTES:

Tossing them with an oil of choice is a nice way to give them a deeper, more rich flavor and is

perfect for using them in salads or as a stand alone snack. You can double, triple, etc. this recipe and save in an airtight container for 1 month (on

counter/in pantry), 2-3 months (in fridge), or up to 6 months (in freezer). If you can dry them after soaking, only make the amount you plan to consume within 2-3 days.

Try any of these herbal tea combinations to soothe and satisfy. You’ll most likely discover awww.theteaspot.com Tummy Tea Hibiscus, peppermint, licorice root, fennel seed R & R Tea Rooibos, hibiscus, rose petals, orange peel, chamomile, lavender Gingerbread Tea Rooibos (red if possible), cinnamon, dried/powdered ginger Golden Tea Ginger root, cinnamon, fennel seed, sarsaparilla root, peppercorn, turmeric, nettle Palate Cleansing Tea Hibiscus, peppermint leaf, licorice root, lavender, chamomile Time fo Zzz Tea Chamomile, rose petals, fennel seed, lemon, lemongrass, orange peel Immunity Tea Nettle leaf, red clover, dried elderberries, St. John’s wort, sage, ginger You can also purchase dried, organic herbs in bulk online. A great site for this is Mountain Rose Herbs ( ​ www.mountainroseherbs.com ​ ) To purchase in person, check local natural food stores like Elliott's or the Co-op Elliott’s is located at ​ 3347 El Camino Ave, Sacramento, CA 95821 The Sac Food Co-op is located at 2820 R St, Sacramento, CA 95816 28 " id="pdf-obj-28-3" src="pdf-obj-28-3.jpg">

Try any of these herbal tea combinations to soothe and satisfy. You’ll most likely discover a combination that suits your preference. Not to mention, hot tea is a perfect winter time beverage! Tea combinations below can be purchased through The Tea Spot, online at www.theteaspot.com

Tummy Tea

Hibiscus, peppermint, licorice root, fennel seed

R & R Tea

Rooibos, hibiscus, rose petals, orange peel, chamomile, lavender

Gingerbread Tea

Rooibos (red if possible), cinnamon, dried/powdered ginger

Golden Tea

Ginger root, cinnamon, fennel seed, sarsaparilla root, peppercorn, turmeric, nettle

Palate Cleansing Tea

Hibiscus, peppermint leaf, licorice root, lavender, chamomile

Time fo Zzz Tea

Chamomile, rose petals, fennel seed, lemon, lemongrass, orange peel

Immunity Tea

Nettle leaf, red clover, dried elderberries, St. John’s wort, sage, ginger

You can also purchase dried, organic herbs in bulk online. A great site for this is Mountain Rose Herbs (www.mountainroseherbs.com)

To purchase in person, check local natural food stores like Elliott's or the Co-op

Elliott’s is located at 3347 El Camino Ave, Sacramento, CA 95821 The Sac Food Co-op is located at 2820 R St, Sacramento, CA 95816

CHALLENGE CALENDAR

CHALLENGE CALENDAR 29
30

WEEK 1 - Activity

Take a few minutes to brainstorm your “why” -- what propelled you to join this challenge? What do you hope to accomplish by the end of this challenge?

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WEEK 2 - Activity

How are you feeling -- think emotionally, physically and mentally (confident, satisfied, deprived, hungry, bloated, tired, energized, happy, etc.)?

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WEEK 3 - Activity

Perform the self-evaluation below.Use the space to explain your ratings (are they normal for you, different, improved, worsened, etc.)

On a scale of 1 to 10 (10 being totally pumped, 1 being exhausted) rate your energy level.

1

2

3

4

5

6

7

8

9

10

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On a scale of 1 to 10 (10 being super happy, 1 being sad or upset) rate your mood.

1

2

3

4

5

6

7

8

9

10

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On a scale of 1 to 10 (10 being extremely painful, 1 being no problems at all) rate your GI tract function.

1

2

3

4

5

6

7

8

9

10

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On a scale of 1 to 10 (10 being bright and clear, 1 being irritated with blemishes) rate your skin health.

1

2

3

4

5

6

7

8

9

10

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On a scale of 1 to 10 (10 being lean and light, 1 being bloated and heavy) rate your physique.

1

2

3

4

5

6

7

8

9

10

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WEEK 5 - Activity

Use the space below to write about any symptoms you experienced during the first seven days of reintroduction.

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WEEK 6 - Activity

Use the space below to assess your overall experience with the challenge. Did you learn anything new about yourself? Did you accomplish what you wrote down on day 1?

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Food Journal

Week/Date:..................................

If you bite it, write it!

Time Food/Bev & Quantity Mood/Feelings/Symptoms Hours of sleep: 1 2 3 4 5 6 7 8
Time
Food/Bev & Quantity
Mood/Feelings/Symptoms
Hours of sleep: 1
2
3
4
5
6
7
8
9
Water (in cups):
1
2
3
4
5
6
7
8
9
10
11
12
13
14

Summary of day (Quality of sleep, digestion/bowel habits, activity level, etc.):

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BEFORE WEIGHT & BODY FAT AFTER Weight (BEFORE): ……………….. Weight (AFTER): ........................... Body fat % (BEFORE):
BEFORE WEIGHT & BODY FAT AFTER Weight (BEFORE): ……………….. Weight (AFTER): ........................... Body fat % (BEFORE):

BEFORE

BEFORE WEIGHT & BODY FAT AFTER Weight (BEFORE): ……………….. Weight (AFTER): ........................... Body fat % (BEFORE):
BEFORE WEIGHT & BODY FAT AFTER Weight (BEFORE): ……………….. Weight (AFTER): ........................... Body fat % (BEFORE):

WEIGHT & BODY FAT

AFTER

BEFORE WEIGHT & BODY FAT AFTER Weight (BEFORE): ……………….. Weight (AFTER): ........................... Body fat % (BEFORE):

Weight (BEFORE): ………………..

Weight (AFTER): ...........................

Body fat % (BEFORE): ......................

Body fat % (AFTER): …………………

Notes....