Reset (Anti-inflammatory) Diet; recommended 2-6 week:
REMOVE
- Sugar
- Processed Foods
- Dairy
- Gluten
- Alcohol
Then, 90:10 or 80:20 depending on results/how you feel.
Gluten + Dairy Free, High protein food ideas/recipes:
- Tuna Salad on GF spinach wrap: Canned Tuna combined with Chopped RR pepper, celery and Black olives. Mix with light mayo or avocado mayo and a pinch of mustard. Serve with sliced apple and peanut butter.
- Quinoa Salad with Grilled Chicken: Combine cooked quinoa with diced grilled chicken, cherry tomatoes, cucumbers, bell peppers, and a lemon-tahini dressing.
- Chickpea and Avocado Wrap: Use a gluten-free wrap and fill it with mashed avocado, canned chickpeas (drained and rinsed), diced red onion, cilantro, and lime juice. Serve with a side of carrot sticks.
- Egg Salad Lettuce Wraps: Make egg salad using hard-boiled eggs, mayo, mustard, chopped celery, and spices. Serve the salad in large lettuce leaves for a fresh wrap. Serve with a side of fruit salad.
- Stuffed Peppers: Halve bell peppers and fill them with a mixture of cooked ground turkey or beef, black beans, corn, diced tomatoes, and spices. Bake until the peppers are tender.
- Zucchini Noodles with Pesto and Shrimp: Spiralize zucchini into noodles and toss with cooked shrimp and homemade or store-bought pesto.
- Lentil Soup: Prepare a hearty lentil soup with vegetables like carrots, celery, and spinach, flavored with herbs and spices. Pair it with gluten-free crackers or bread. Or, I like Amy’s organic lentil soup in a can. Serve with a green salad and chopped veggies.
- Turkey Roll Ups with Steamed Broccoli and Hummus. Extra Boost of Protein: Aduki Beans on the side.
- Baked Salmon with Quinoa or medley of greens Mediterranean style with artichoke, olives, RR peppers, red onion.
Fave Smoothies:
Peace in a cup:
- 1 banana
- 1 cup almond milk
- 1 tbsp flax seeds
- 1 handful spinach or kale
- 1 cup frozen berries
- Dash cinnamon
- Splash vanilla extract
- Ice
Green Revolution:
- 1 cup Kale 1/2 cup parsley
- 1 green apple, chopped
- 1 banana
- 1 tablespoon flax meal or chia seeds
- 2 1/2 cups water
- Ice
Fave Juices:
Beauty Makeover:
- 2 carrots
- 2 green apples chopped
- 1/3 lemon (skin on)
- Chunk of ginger
Brain Power:
- 1 medium Beet (pre-cooked is fine)
- 1 large green apple
- 3 radishes
-
1 cup fresh Kale
Additional healthy snacks:
- CHOMPS grass fed beef sticks
- Kale Chips
- Raw Almonds
- Coconut Yogurt
- Mixed Berries
Recommended Protein Powder: Ancient Nutrition
Aim: 120 grams protein per day
Recommended Fiber + Collagen Power: Pause Life
Recommended Turmeric Powder: Sunfood Brand is good.
Recommended Foods Plans:
- Sakara Life
- Thrive Market
- Green Chef
- Hello Fresh (healthy options available)
Aim: 85 ounces of water daily, with electrolytes to increase. Try liquid IV
Caffeine- free herbal tea counts as water intake. Try “Flash Tea” from Mountain Rose Herbs, at night.
Aim: Epsom Salt Baths - 2-3x per week.
Grocery List:
Vegetables/Fruit:
Fresh unlimited vegetables and especially root veggies:
Yams, Sweet Potatoes, Beets, Parsnips, Carrots, All fruit (but try to stick with low glycemic fruits like berries).
Meats:
Fish (wild caught when possible), Shellfish, Chicken, Turkey, Eggs (pasture raised), Grass fed beef
Other Proteins: Tofu, Lentils, Chickpeas
Nuts + Seeds
Raw nuts; almonds, walnuts, pecans, cashews
Raw seeds; sunflower, pumpkin, chia, flax and sesame
NO GRAINS - It’s a greyer area but you can do quinoa, rice and oats.
Beans
Coconut milk
Almond milk (sugar free)
Sweeteners: Honey, Natural Maple Suay, Dark chocolate (70% or higher), Stevia, Keto sweeteners
Condiments: All spices, Mustard, Hot Sauce, Homemade dressing, Balsamic Vinegar, Babaganoush, Pesto, Salsa, Guacamole
Drinks: Water, Coffee, Herbal Teas, Fresh Juices;
Good Fats: Avocado, Olive Oil, Almond Butter, Butter, MCT oil
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