Yes, you may eat potatoes without the skin. Sweet potatoes, yams, and non-white potatoes are always a better choice.
Breakfast should be your specified smoothie, which includes the daily nutritional support powder as well as one cup of berries. For most people, on week two, you may add in 1 cup of greens like spinach, or 1 tablespoon of the daily fruit and vegetable blend. Week three, you can try adding up to 1 tablespoon of coconut oil.
One of the fastest ways to heal is to ask the body to use less energy for digestion. When the body is just waking up first thing in the morning, you do not want it to try to digest a heavy meal. However, instead of having the smoothie, you may eat a bowl of fruit on the side, mix the shake powder with water, and consume them separately.
Unless you’ve been specifically told that you can eat grains such as rice, oats, quinoa, or buckwheat, please exclude them for the first three weeks. If you were instructed to, then try them one at a time. You can do that by adding half a cup at lunch.
For breakfast, you can just bring the small container of the daily nutritional support powder with you when traveling. You can then have a bowl of fruit along with your shaker bottle filled up with 16 to 20 ounces of water and two scoops of the powder for breakfast. Lunch and dinner will remain the same whether eating out or not. You can just choose a simple fish dish at a restaurant with 1 to 2 sides of vegetables and an optional rice or sweet potato if desired. You can also have them bring olive oil and lemon slices as a dressing on the side if you would like. If you are beyond the 21–28 days of your initial plan, you can also enjoy a cheat meal once per week.
The once-per-week cheat meal can be any food that you desire. It should not be over the course of one day, but rather at one meal. However, it is ideal not to eat any of the foods that you tested positive for as a food sensitivity.
During the first 28 days of your wellness plan, unless otherwise instructed, you should stick to the foods that are included in the Sensitive Gut Guide. Unless told otherwise, you can eat any of the proteins, 2 dozen fruits, 3 dozen vegetables, and healthy fats. After 21–28 days of your wellness plan, you may begin adding in the gluten-free grains.
When all digestive, health, or fatigue issues have subsided you may include any proteins, fruits, vegetables, healthy fats (including nuts), and all gluten-free grains that you would like. The only foods we exclude are those that are processed, contain dairy, or that contain gluten. We prefer to reserve those for cheat meals only in order to live and enjoy an overall healthy lifestyle.
Right now, your meal plan is set up as a smoothie for breakfast, a whole food lunch, optional mid afternoon snack, and a whole food dinner. No other snacking should be included initially. The reason for this is that we want to give you three hours at minimum between meals so that all of the food can move through your stomach before adding new food. This should help improve your energy, digestive strength, and other absorption issues.
If you are losing weight or feel hungry, you can always increase the portion sizes of the food included in your plan. For example, you can add 2 cups of berries to your smoothie in the morning and an additional serving of vegetables, gluten-free starches, and protein at lunch and dinner.
Well, it’s normal to lose a few pounds initially due to a drop in inflammation. If you feel like you’re losing too much weight we recommend adding in more carbohydrates at breakfast, lunch, and dinner. You may add in another cup of fruit to your smoothie as well as another cup of a gluten-free starch at both lunch and dinner. If this is not enough you may also add additional healthy fats at both lunch and dinner.
If you do not feel tired going into your workout, you can have your shake afterward. If you feel hungry upon waking and don’t think that you can work out without something in your stomach you could consume half of the shake before you work out and half afterward.
We recommend eating a variety of foods such as dairy, eggs, nuts, gluten, soy, avocado, or any other foods that you want to test for 2 to 3 days before completing your food sensitivity test.
The safe starches are listed under the vegetable category as yams, yucca, sweet potatoes, potatoes, and other vegetables. These are acceptable even during the first 21 days. After 21 days you may decide to try some gluten-free grains, which are listed in the yellow column on your one page shopping done.
For the first 21 days, we recommend only using olive oil, freshly squeezed lemon, a pinch of sea salt, black pepper, and any dried herbs or spices as a sauce or dressing. After that, you may include other sauces that are made up of the foods that are on your shopping list.
1 cup @BobsRedMill oat flour
2 teaspoons baking powder
¼ teaspoon Himalayan sea salt
2 tablespoons organic maple syrup
1 teaspoon alcohol free vanilla or maple extract
1 egg (or use vegan 2 TBSP ground flax & water or 1/2 mashed banana)
1 cup organic blueberries or other fruit – optional (Frozen or regular)
3/4 cup vanilla unsweetened almond or other nut milk
If you’re trying to lose weight you may limit your fruit intake to berries and just have them to 1/2-1 cup with your a.m. smoothie and as a mid afternoon snack if desired.
You may make a soup out of any of the foods listed on your food shopping guide. However, if you are on the CBO protocol it is not advised to use onion or garlic since they can feed yeast and bacteria.
Onions and garlic contain a nutrient called allicin. This product kills yeast, fungus, and bacteria. However, it is typically used in a nutritional supplement form, which is an extract and not the whole food. If someone with yeast or bacterial overgrowth uses the whole food, the prebiotic fibers can feed yeast and bacteria.
A good afternoon snack would consist of a bowl of fruit, a second smoothie, the all in one shake powder with water, a handful of rice crackers and hummus or guacamole, or cut up vegetables and some white bean dip.
Ideally, there is no snacking or eating after dinner. The reason for this is that we are trying to allow for 2 to 3 hours of digestion before getting into bed. This will then allow you to properly detox overnight and work on the gut pathogen removal process. By eating before bed you are restarting back up the digestion process, which can affect both detoxification and sleep quality.
We recommend first choosing grains to add back in slowly (rice and oatmeal first). For any food that you are adding back in, just be sure to only choose one new food at a time to try and monitor for reactions (can try 1 food, several times in 1 week).
Yes – look for organic labels to ensure that it is non-GMO.
All cans contain aluminum and most have BPA-liners, but just do your best to choose fresh ingredients as able, and use cans sparingly as needed.
Parchment paper is a great alternative for many cooking methods, and just avoid using aluminum with grilling.