Guest guest Posted September 18, 2006 Report Share Posted September 18, 2006 Feel better in two weeks ‹ with Women to Women¹s Quick-Cleanse by Marcelle Pick, OB/GYN NP How long has it been since you felt truly great? Stop for a moment and take inventory of how you feel right now. Are you feeling tired, bloated, moody, flabby, achy or spaced-out? Do your clothes fit a little tighter than you might like? Are you suffering from allergies or chemical sensitivities? Or are you so used to feeling ³off² that it now feels normal? If so, let me tell you how you can feel better in just two weeks by simply paying more attention to what you eat. I can¹t think of a patient who hasn¹t been skeptical when I tell them how life-changing the Women to Women Quick-Cleanse can be. But it¹s true. You are what you eat. It¹s that simple. Of course, diet is not the only factor ‹ getting to the root of health issues is complicated. But it is a fundamental piece of the puzzle. With this elimination diet plan, you¹ll eliminate the dietary ³clutter² that is taxing your digestive and immune systems and slowing your metabolism. From here, you can quickly determine which foods fuel your unique biochemistry and which ones get in your way. The reward will be increased energy and focus, clearer skin, more efficient digestion, and an improved muscle-to-fat ratio ‹ you may even lose a few pounds. This is the same eating plan we recommend to all our new patients and Personal Program members ‹ to resounding success. The cleansing plan is simple and can be customized to suit your comfort level. Changing eating habits can be discouraging, difficult and confusing ‹ which is why most conventional doctors don¹t go there. They don¹t believe women can do it! But I know differently because I¹ve seen the solid evidence every day in my office. So take it slowly ‹ and don¹t give up! Try this plan for two weeks and see how you feel. If you fall off, try again a few months later. I promise you that the self-knowledge and vibrant health you gain will be worth it. So let¹s get started! How a quick detox diet works The Women to Women Quick-Cleanse plan helps turn down the noise in your body and frees up your immune system to deal with other, potentially more hazardous concerns ‹ like viruses, accelerated aging, or unchecked cell division. Because you will be eating whole foods, simply prepared, and supplementing with a probiotic and fiber supplement, the plan allows your upper GI tract to cleanse, rest and restore itself, which in turn boosts your liver¹s ability to detox efficiently, quiets inflammation, heals the lower gut, revs up the metabolic fire, cleanses the colon, and reminds your body to burn fat, not sugar, for fuel. No diet is a cure-all. In fact, I don¹t like the word diet because it brings to mind fads and self-deprivation, and in my experience most diets of that nature just don¹t work. Because the science of weight loss is so much more complex and variable with the individual than we ever previously thought, it wouldn¹t surprise me if traditional dieting became a thing of the past. So while the specifics of an effective elimination diet are complex in that they depend upon an individual¹s unique make-up, the basic idea is simple: certain foods and nutrients will fire up your metabolism and certain foods and substances will derail it. Because everyone¹s biochemistry is different, multiple factors come into play in a successful cleansing plan, including your age, genetic profile, the degree of inflammation in your body, hormonal balance including thyroid levels, hydration, exercise, rest, and above all, your liver¹s ability to detoxify. But it¹s safe to say that stress, environmental exposure, poor exercise habits, and suboptimal nutrition begin to take their toll on women universally by the time they reach their late 30¹s to early 40¹s. An improved diet and nutritional supplementation can undo much of the damage wrought by our modern lifestyle. But to really flush your system out you will need to identify which foods are optimal for your individual ³blueprint² ‹ and which are best avoided. And that¹s what the Women to Women Quick-Cleanse diet is all about. The Quick-Cleanse plan and the Personal Program Our Quick-Cleanse plan is adapted from the nutritional and lifestyle guidelines that form a mainstay of our Personal Program. The cleansing plan and guidelines work hand-in-glove with the Program because you cannot sustain hormonal balance without a nutritionally rounded diet, while at the same time it¹s tough to choose healthy foods when your body is experiencing erratic hormonal fluctuation (ask any woman with undeniable PMS cravings). There is a powerful action/reaction equation at work here. Stubborn weight gain, PMS, fatigue, GI issues, joint and muscle aches, increased food sensitivities and mood irregularities are just a handful of the many diet-related symptoms that can worsen and diversify with hormonal imbalance. So regardless of where you may fall on the severity scale (if you aren¹t sure, take our profile), our Quick-Cleanse plan can help your hormonal symptoms, and may put an end to your discomfort altogether. Don¹t be surprised if you feel fatigued in the early days as your body works to eliminate toxins. At the end of two weeks, you should be feeling more alive in your own skin, energized, and focused, and experiencing less pain and improved digestion. You will also be more in-tune with the requirements and rhythms of your own body. Quick-Cleanse guidelines The basic idea of the Quick-Cleanse plan is to progressively remove certain foods and food categories from your diet for two weeks, then phase them back in and monitor how you feel. This plan is challenging, but it is not calorie-restricted. You may eat as much as you want of the recommended foods. The goal at the end of two weeks is to bring your biochemistry closer to baseline. As you reintroduce certain foods, you will have an undiluted reaction and be better able to judge their overall effect on you. While on the Quick-Cleanse plan, I recommend you eat three balanced meals and two snacks every day. We suggest eating your snacks at mid-morning and mid-afternoon. To simplify life while you¹re on the plan, shop ahead to the degree you are able using our Quick-Cleanse shopping guide, and clear a special place in your refrigerator and kitchen shelves for your foods. Here are further guidelines in detail : * Eat at least 3-4 oz of lean protein with every meal and 1-2 oz with each snack (3-4 oz is about the size of a deck of cards). * Try to keep overall carbohydrate intake to 60 grams per day, with about 15 grams per meal and 7 grams per snack, unless you are working out regularly (more than 4 days a week). * Use oils with a high smoke point for cooking. Grape seed oil is our favorite, but there are many other good choices. Extra-virgin olive oil and flax seed oil are good choices for dressings. Store all oils in a cool, dark location. * Do not skip meals. Your body burns fuel during the day when you are busy and stressed, so that¹s the best time to give it the nutrients it needs. * Do not eat after 7:00 pm. This will allow your digestive system to rest while you sleep. * Drink eight to ten 8-oz glasses (at least 2 quarts) of pure, filtered water each day. * Take a rich multivitamin with calcium and magnesium such as the one in our Personal Program. We also recommend essential fatty acids and 500 mg of vitamin C. Eat or drink something nutritious when taking your nutrients to help absorption, and be sure to drink at least one big glass of water with them. This approach will help prevent the stomach upset some women experience with nutritional supplements. * Take a fiber supplement each morning and evening. I recommend buying fresh flax seeds and a small coffee grinder in which to grind them. Sprinkle ground flax seeds on breakfast porridge or salads ‹ they are a great source of fiber and alpha-linolenic acids. * You will also need to take a good probiotic twice a day, 30 minutes before eating or according to directions. * Do some form of gentle exercise each day. We suggest 3045 minutes of walking (15 minutes after each meal, if you like). If you already work out, don¹t stop now. Continue your regular routine as per usual, or tone it down if you feel fatigued. If you find you are hungry, eat a banana (or any of the other recommended foods) before or after your work-out. * If you can, try to go to bed by 10:00 pm. This is not imperative, but it will help your body detox by reestablishing a natural circadian rhythm, which will in turn smooth out your hormonal cycles. After two weeks you¹ll notice that you sleep better at night and have more energy through the day, when you need it. Foods to exclude A set of three tables listing foods to exclude, ranging from less strict to very strict, follows. We encourage you to customize what you eliminate according to your own emotional and physical comfort level. Depending on your preferences, you can approach an elimination diet from one of two ways: either beginning at Level III and becoming less strict over two weeks, or vice versa, beginning at the Level I and eliminating more foods as you progress. Trust your intuition on this, and don¹t be afraid to experiment a little. The important thing is not to give up if you don¹t get overnight results. In general terms, we have found that the stricter you are, the more quickly you will see results ‹ but you may also feel worse before you feel better, and this approach isn¹t right for every body. Some of the symptoms that can arise in the first week as your body rids itself of stored-up toxins and fat include headaches, increased fatigue, depressed mood, nausea, lightheadedness, joint or muscle stiffness, and changes in GI function. This is normal, so do your best to stick with it. If you don¹t make it the full 14 days the first time, don¹t beat yourself up; just resolve to go a little longer the next time. Good health is an evolving process! If you prefer to take a moderate approach, you can start at the first level and see how you feel. If you do not experience a change, or as you are energized to go further, proceed to the next level. Eliminate the foods on each successive list, again checking in with how you feel at each stage along the way. Alternatively, you can start your cleansing plan by eliminating all of the foods listed at once. (Do be cautious about discontinuing caffeine cold-turkey. For hints on how to wean yourself, see our article). If you begin with level III and work backwards, once again gauge the rate at which you add foods back in according to how you feel. Level I ‹ Least strict. Eliminate the following... € Alcohol € Packaged and processed foods (good rule of thumb: if it has more than three ingredients on the label, don¹t buy it!) € Caffeine € Chocolate and cocoa € Condiments: ketchup, relish, chutney, barbecue sauce, teriyaki and soy sauce € Fats: shortening, margarine, processed oils € Grains: wheat, spelt, barley, kamut, rye, triticale, corn € Juices that are not fresh or raw € Peanuts € Processed meats: canned meats, cold cuts, bacon, sausage € Pork € Salt, in excess € Shellfish € Soy and soybean products: tofu, tempeh, soy sauce, etc. € Soft drinks € Sweeteners: refined sugar/white sugar (sucrose), brown sugar, raw sugar, evaporated cane juice, fructose, high-fructose corn syrup, honey, maple syrup, barley malt Level II ‹ All of the above, plus... € Beef and veal € Dairy, including butter € Mayonnaise and mayonnaise-like spreads € Nightshade vegetables: tomatoes, eggplant, peppers € Nuts and seeds € Salad dressings Level III ‹ All of the above, plus... € Citrus fruits (except lemon, if it agrees with you) € Egg yolks € High glycemic-index fruits: bananas, dates, figs, grapes, pineapple, raisins, watermelon € Vinegars € Mustards Foods to enjoy For a complete list of the many foods you may enjoy on the Quick-Cleanse plan, see our shopping guide. One recommendation we make to all women and their families, but especially to anyone on an elimination diet, is to buy organic and locally-grown food whenever possible, and to always wash produce thoroughly. Do not eat fruit (or anything else) with mold on it. The best lean protein is boneless, skinless chicken and turkey breast and egg whites (preferably free-range, organic, and antibiotic-free). Certain fish are okay, such as smaller ocean species like sardines and mackerel, white fish such as flounder or cod, or farm-raised tilapia or rainbow trout (again, organically farmed, if possible). Grass-fed organic beef is acceptable in limited amounts (no more than 12 oz per week). We also recommend buying brown rice protein powder to blend into filling smoothies. Beans and legumes are a great choice to add bulk and lean protein, whether you are vegetarian or not. You may also eat steamed brown rice, quinoa, amaranth, teff, wild rice and millet (again, see our shopping list for a complete guide). These grains are whole, complex carbohydrates that can provide a steady supply of energy throughout the day ‹ especially when combined with legumes or other protein complements. But again, we see every woman as a unique individual, and just as some find that animal protein does not agree with them, other women cannot tolerate a diet high in vegetable protein sources. As for vegetables, these are fairly limitless in possibilities. Green leafy vegetables are particularly known for their cleansing, alkalizing properties and have been prized for centuries for flushing toxins, including Traditional Chinese Medicine and Ayurvedic medicine. Seasoning is another way to add infinite variety and antioxidants to the foods you choose for your detox diet. Buy fresh spices whenever you can, or grow your own! See our shopping list for the full complement of spices you can include. Snacking is heartily encouraged on the elimination diet ‹ but you may have to rethink your idea of what makes a good snack! Half a steamed chicken breast with snap-peas? Almond butter and rice cakes? Or half an acorn squash stuffed with quinoa, lima beans and scallions, anyone? You may need to add an extra snack, especially if you work out, or if you are just simply famished. Listen to your body. There is no rule that says you can have only two. This may seem like a trivial thing, but we have also found that something as simple as varying the texture and color of your foods can play a huge role in how satisfied you feel. For an example of what one day on our Quick-Cleanse diet might look like for you, click here. Hints for success The Quick-Cleanse plan is not without its challenges, and many a woman has burst into tears in my office at the very thought of changing her diet so radically ‹ even for two weeks! If you are have similar feelings or your emotions flare up once you¹re following the plan, don¹t worry. It¹s okay ‹ food is an emotional thing. Do your best and don¹t get down on yourself. If you manage to cut out even two potential offenders in two weeks, you¹ve done yourself some good! Next time you may succeed in cutting out a couple more. To assist you with the process, we¹ve come up with a few hints and watch-out-for¹s. We¹ve found these tips to be tried and true after years of working with women of all walks. See how they work for you: * Schedule wisely. Look ahead in your calendar and choose two weeks that are relatively stress-free. Holidays, family gatherings, and major deadlines are in direct opposition to your efforts. * Pre-shop. Shop ahead for all of your detox/elimination diet foods and supplements. We¹ve provided a quick-and-easy comprehensive shopping list for you to print out and take to the store. Establish a special shelf in the fridge, cupboards, or countertop for your cleansing program foods. * Limit entertaining, going out to eat and to parties. It can be hard to stay focused on your Quick-Cleanse plan during social gatherings, so try to keep them to a minimum for just two weeks. * Be honest. Tell your friends and family about what you are trying to do. Ask them for their active support ‹ you may be surprised how inspiring you can be! * Journaling. Use our Wellness Diary or make one up of your own. Schedule a time each evening to write and chart your progress, including any difficulties and symptoms. This will help you notice improvements. * Enlist a friend. Have a friend join you in the cleansing program and pre-arrange special treats to enjoy together ‹ a daily walk, yoga class, or weekend shopping expedition. * Reward yourself. Think of your absolutely favorite (non-food!) things to do. Enjoy at least one every day. Take a long hot bubble bath. Get a massage or a manicure and pedicure. Borrow or buy yourself a new CD or take a leisurely bike ride. Allow yourself time each day in the natural world. Think of this short time as ³me² time and revel in it. Don¹t feel guilty; your neurochemical reward response can help you hard-wire positive behavior! * Get adequate rest. This is especially important when your system is ridding itself of toxins. If you can, luxuriate in the occasional nap. This can be very cleansing and restorative! * Breathe! Phasing food back in Once you hit the two-week mark, pat yourself on the back and give yourself a hearty congratulations. Hopefully you will be feeling significantly better. If you want to continue the plan, go ahead! If you have had enough, it¹s time to reintroduce foods back into your diet. Depending on what you¹ve given up, reverse the process, eating a lot of a particular food category (like dairy) for two days and see how you feel. Try to introduce last the foods you crave the most. I know this sounds counterintuitive, but sometimes our minds and bodies get addicted to abnormal states (see our food sensitivities article) and undermine our efforts to implement healthy changes. Most common food sensitivities (wheat, dairy, corn, soy, yeast, sugar) become blatantly obvious after two weeks on the Quick Cleanse. You may find you suffer from a vicious ³food hangover² upon reintroducing certain foods that never seemed to bother you before. Take this as a sign of your success! You now have some valuable information with which to go forward. Keep track of any changes in your food journal and remember your food triggers ‹ that way you can choose wisely during times of stress. Moving toward wellness The Quick-Cleanse plan is not intended to solve chronic health or weight issues. It is meant to be a first step in acquiring new understanding of your unique physiology. It should allow you to see your body¹s ability to detox as a limited resource, one that you can foster with a bit of extra attention and self-care. Once you know what kinds of food make you feel well and which make you feel sick, you put yourself in the driver¹s seat of your own long-term health and weight loss. So, stay focused and give it a try. You have nothing to lose (except symptoms and excess weight) and everything to gain! I recommend that every woman do the Quick-Cleanse plan once or twice a year, as a preventative and a therapeutic. If you are also suffering symptoms of hormonal imbalance, I suggest you combine the elimination diet with our Personal Program. Good luckŠ and give us a call if you would like to explore caring for yourself further. Know that when you are ready, we will be here. And regardless of your success, honor your intentions ‹ the journey to natural wellness proceeds slowly, one step at a time. Women to Women¹s Personal Program is a great foundation The Personal Program supports healthy detoxification and hormonal balance during perimenopause and menopause with nutritional supplements, Natural Progesterone Cream and dietary guidance. Click here to learn more about the Personal Program or call us toll-free at 1-800-251-6671. We¹re always happy to welcome new patients to our clinic in Yarmouth, Maine. Click here for information about making an appointment. To check out what other symptoms you may have, take our online Hormonal Health Profile. Original Publication Date: 08/31/2006 Last Modified: 9/14/2006 Principal Author: Marcelle Pick, OB/GYN NP All our articles on detoxification: Detox and women¹s health The detox burden ‹ the need for body cleansing Endocrine disruptors ‹ tipping the hormonal scales Table of female endocrine system glands and hormones The lymph system and your health Lymphoma and lymphedema Women to Women¹s Quick-Cleanse Quick-Cleanse shopping list One day on the Quick-Cleanse Actions you might take: Assess your own symptoms Take our free on-line profile Join our on-line community Change your e-mail address E-mail this page to a friend Bookmark this page © Copyright 1998 2006 Women to Women. Symptoms | Women¹s Stories | FAQ | Library | Home Free Profile | Choose Your Plan | Risk-Free Trial | Opt-Out Contact Us | Legal/Privacy | Sitemap Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 19, 2006 Report Share Posted September 19, 2006 Has anyone tried this? I saw it and have actually taken some vitamins from there. I was thinking of ordering this but thought I would try to get some feedback first. Thanks Kenda Skaggs <skaggs@...> wrote: Feel better in two weeks ‹ withWomen to Women¹s Quick-Cleanseby Marcelle Pick, OB/GYN NPHow long has it been since you felt truly great? Stop for a moment and takeinventory of how you feel right now. Are you feeling tired, bloated, moody,flabby, achy or spaced-out? Do your clothes fit a little tighter than youmight like? Are you suffering from allergies or chemical sensitivities? Orare you so used to feeling ³off² that it now feels normal? If so, let metell you how you can feel better in just two weeks by simply paying moreattention to what you eat.I can¹t think of a patient who hasn¹t been skeptical when I tell them howlife-changing the Women to Women Quick-Cleanse can be. But it¹s true. Youare what you eat. It¹s that simple. Of course, diet is not the only factor ‹getting to the root of health issues is complicated. But it is a fundamentalpiece of the puzzle. With this elimination diet plan, you¹ll eliminate thedietary ³clutter² that is taxing your digestive and immune systems andslowing your metabolism. From here, you can quickly determine which foodsfuel your unique biochemistry and which ones get in your way. The rewardwill be increased energy and focus, clearer skin, more efficient digestion,and an improved muscle-to-fat ratio ‹ you may even lose a few pounds.This is the same eating plan we recommend to all our new patients andPersonal Program members ‹ to resounding success. The cleansing plan issimple and can be customized to suit your comfort level. Changing eatinghabits can be discouraging, difficult and confusing ‹ which is why mostconventional doctors don¹t go there. They don¹t believe women can do it! ButI know differently because I¹ve seen the solid evidence every day in myoffice. So take it slowly ‹ and don¹t give up! Try this plan for two weeksand see how you feel. If you fall off, try again a few months later. Ipromise you that the self-knowledge and vibrant health you gain will beworth it.So let¹s get started!How a quick detox diet worksThe Women to Women Quick-Cleanse plan helps turn down the noise in your bodyand frees up your immune system to deal with other, potentially morehazardous concerns ‹ like viruses, accelerated aging, or unchecked celldivision. Because you will be eating whole foods, simply prepared, andsupplementing with a probiotic and fiber supplement, the plan allows yourupper GI tract to cleanse, rest and restore itself, which in turn boostsyour liver¹s ability to detox efficiently, quiets inflammation, heals thelower gut, revs up the metabolic fire, cleanses the colon, and reminds yourbody to burn fat, not sugar, for fuel.No diet is a cure-all. In fact, I don¹t like the word diet because it bringsto mind fads and self-deprivation, and in my experience most diets of thatnature just don¹t work. Because the science of weight loss is so much morecomplex and variable with the individual than we ever previously thought, itwouldn¹t surprise me if traditional dieting became a thing of the past. Sowhile the specifics of an effective elimination diet are complex in thatthey depend upon an individual¹s unique make-up, the basic idea is simple:certain foods and nutrients will fire up your metabolism and certain foodsand substances will derail it.Because everyone¹s biochemistry is different, multiple factors come intoplay in a successful cleansing plan, including your age, genetic profile,the degree of inflammation in your body, hormonal balance including thyroidlevels, hydration, exercise, rest, and above all, your liver¹s ability todetoxify. But it¹s safe to say that stress, environmental exposure, poorexercise habits, and suboptimal nutrition begin to take their toll on womenuniversally by the time they reach their late 30¹s to early 40¹s. Animproved diet and nutritional supplementation can undo much of the damagewrought by our modern lifestyle. But to really flush your system out youwill need to identify which foods are optimal for your individual³blueprint² ‹ and which are best avoided. And that¹s what the Women to WomenQuick-Cleanse diet is all about.The Quick-Cleanse plan and the Personal ProgramOur Quick-Cleanse plan is adapted from the nutritional and lifestyleguidelines that form a mainstay of our Personal Program. The cleansing planand guidelines work hand-in-glove with the Program because you cannotsustain hormonal balance without a nutritionally rounded diet, while at thesame time it¹s tough to choose healthy foods when your body is experiencingerratic hormonal fluctuation (ask any woman with undeniable PMS cravings).There is a powerful action/reaction equation at work here. Stubborn weightgain, PMS, fatigue, GI issues, joint and muscle aches, increased foodsensitivities and mood irregularities are just a handful of the manydiet-related symptoms that can worsen and diversify with hormonal imbalance.So regardless of where you may fall on the severity scale (if you aren¹tsure, take our profile), our Quick-Cleanse plan can help your hormonalsymptoms, and may put an end to your discomfort altogether.Don¹t be surprised if you feel fatigued in the early days as your body worksto eliminate toxins. At the end of two weeks, you should be feeling morealive in your own skin, energized, and focused, and experiencing less painand improved digestion. You will also be more in-tune with the requirementsand rhythms of your own body.Quick-Cleanse guidelinesThe basic idea of the Quick-Cleanse plan is to progressively remove certainfoods and food categories from your diet for two weeks, then phase them backin and monitor how you feel. This plan is challenging, but it is notcalorie-restricted. You may eat as much as you want of the recommendedfoods. The goal at the end of two weeks is to bring your biochemistry closerto baseline. As you reintroduce certain foods, you will have an undilutedreaction and be better able to judge their overall effect on you.While on the Quick-Cleanse plan, I recommend you eat three balanced mealsand two snacks every day. We suggest eating your snacks at mid-morning andmid-afternoon. To simplify life while you¹re on the plan, shop ahead to thedegree you are able using our Quick-Cleanse shopping guide, and clear aspecial place in your refrigerator and kitchen shelves for your foods. Hereare further guidelines in detail :* Eat at least 3-4 oz of lean protein with every meal and 1-2 oz witheach snack (3-4 oz is about the size of a deck of cards).* Try to keep overall carbohydrate intake to 60 grams per day, with about15 grams per meal and 7 grams per snack, unless you are working outregularly (more than 4 days a week).* Use oils with a high smoke point for cooking. Grape seed oil is ourfavorite, but there are many other good choices. Extra-virgin olive oil andflax seed oil are good choices for dressings. Store all oils in a cool, darklocation.* Do not skip meals. Your body burns fuel during the day when you arebusy and stressed, so that¹s the best time to give it the nutrients itneeds.* Do not eat after 7:00 pm. This will allow your digestive system to restwhile you sleep.* Drink eight to ten 8-oz glasses (at least 2 quarts) of pure, filteredwater each day.* Take a rich multivitamin with calcium and magnesium such as the one inour Personal Program. We also recommend essential fatty acids and 500 mg ofvitamin C. Eat or drink something nutritious when taking your nutrients tohelp absorption, and be sure to drink at least one big glass of water withthem. This approach will help prevent the stomach upset some womenexperience with nutritional supplements.* Take a fiber supplement each morning and evening. I recommend buyingfresh flax seeds and a small coffee grinder in which to grind them. Sprinkleground flax seeds on breakfast porridge or salads ‹ they are a great sourceof fiber and alpha-linolenic acids.* You will also need to take a good probiotic twice a day, 30 minutesbefore eating or according to directions.* Do some form of gentle exercise each day. We suggest 3045 minutes ofwalking (15 minutes after each meal, if you like). If you already work out,don¹t stop now. Continue your regular routine as per usual, or tone it downif you feel fatigued. If you find you are hungry, eat a banana (or any ofthe other recommended foods) before or after your work-out.* If you can, try to go to bed by 10:00 pm. This is not imperative, butit will help your body detox by reestablishing a natural circadian rhythm,which will in turn smooth out your hormonal cycles. After two weeks you¹llnotice that you sleep better at night and have more energy through the day,when you need it.Foods to excludeA set of three tables listing foods to exclude, ranging from less strict tovery strict, follows. We encourage you to customize what you eliminateaccording to your own emotional and physical comfort level.Depending on your preferences, you can approach an elimination diet from oneof two ways: either beginning at Level III and becoming less strict over twoweeks, or vice versa, beginning at the Level I and eliminating more foods asyou progress. Trust your intuition on this, and don¹t be afraid toexperiment a little. The important thing is not to give up if you don¹t getovernight results.In general terms, we have found that the stricter you are, the more quicklyyou will see results ‹ but you may also feel worse before you feel better,and this approach isn¹t right for every body. Some of the symptoms that canarise in the first week as your body rids itself of stored-up toxins and fatinclude headaches, increased fatigue, depressed mood, nausea,lightheadedness, joint or muscle stiffness, and changes in GI function. Thisis normal, so do your best to stick with it. If you don¹t make it the full14 days the first time, don¹t beat yourself up; just resolve to go a littlelonger the next time. Good health is an evolving process!If you prefer to take a moderate approach, you can start at the first leveland see how you feel. If you do not experience a change, or as you areenergized to go further, proceed to the next level. Eliminate the foods oneach successive list, again checking in with how you feel at each stagealong the way.Alternatively, you can start your cleansing plan by eliminating all of thefoods listed at once. (Do be cautious about discontinuing caffeinecold-turkey. For hints on how to wean yourself, see our article). If youbegin with level III and work backwards, once again gauge the rate at whichyou add foods back in according to how you feel.Level I ‹ Least strict. Eliminate the following...€ Alcohol€ Packaged and processed foods (good rule of thumb: if it has more thanthree ingredients on the label, don¹t buy it!)€ Caffeine€ Chocolate and cocoa€ Condiments: ketchup, relish, chutney, barbecue sauce, teriyaki and soysauce€ Fats: shortening, margarine, processed oils€ Grains: wheat, spelt, barley, kamut, rye, triticale, corn€ Juices that are not fresh or raw€ Peanuts€ Processed meats: canned meats, cold cuts, bacon, sausage€ Pork€ Salt, in excess€ Shellfish€ Soy and soybean products: tofu, tempeh, soy sauce, etc.€ Soft drinks€ Sweeteners: refined sugar/white sugar (sucrose), brown sugar, rawsugar, evaporated cane juice, fructose, high-fructose corn syrup, honey,maple syrup, barley malt Level II ‹ All of the above, plus...€ Beef and veal€ Dairy, including butter€ Mayonnaise and mayonnaise-like spreads€ Nightshade vegetables: tomatoes, eggplant, peppers€ Nuts and seeds€ Salad dressings Level III ‹ All of the above, plus...€ Citrus fruits (except lemon, if it agrees with you)€ Egg yolks€ High glycemic-index fruits: bananas, dates, figs, grapes, pineapple,raisins, watermelon€ Vinegars€ Mustards Foods to enjoyFor a complete list of the many foods you may enjoy on the Quick-Cleanseplan, see our shopping guide. One recommendation we make to all women andtheir families, but especially to anyone on an elimination diet, is to buyorganic and locally-grown food whenever possible, and to always wash producethoroughly. Do not eat fruit (or anything else) with mold on it.The best lean protein is boneless, skinless chicken and turkey breast andegg whites (preferably free-range, organic, and antibiotic-free). Certainfish are okay, such as smaller ocean species like sardines and mackerel,white fish such as flounder or cod, or farm-raised tilapia or rainbow trout(again, organically farmed, if possible). Grass-fed organic beef isacceptable in limited amounts (no more than 12 oz per week). We alsorecommend buying brown rice protein powder to blend into filling smoothies.Beans and legumes are a great choice to add bulk and lean protein, whetheryou are vegetarian or not. You may also eat steamed brown rice, quinoa,amaranth, teff, wild rice and millet (again, see our shopping list for acomplete guide). These grains are whole, complex carbohydrates that canprovide a steady supply of energy throughout the day ‹ especially whencombined with legumes or other protein complements. But again, we see everywoman as a unique individual, and just as some find that animal protein doesnot agree with them, other women cannot tolerate a diet high in vegetableprotein sources.As for vegetables, these are fairly limitless in possibilities. Green leafyvegetables are particularly known for their cleansing, alkalizing propertiesand have been prized for centuries for flushing toxins, includingTraditional Chinese Medicine and Ayurvedic medicine.Seasoning is another way to add infinite variety and antioxidants to thefoods you choose for your detox diet. Buy fresh spices whenever you can, orgrow your own! See our shopping list for the full complement of spices youcan include.Snacking is heartily encouraged on the elimination diet ‹ but you may haveto rethink your idea of what makes a good snack! Half a steamed chickenbreast with snap-peas? Almond butter and rice cakes? Or half an acorn squashstuffed with quinoa, lima beans and scallions, anyone? You may need to addan extra snack, especially if you work out, or if you are just simplyfamished. Listen to your body. There is no rule that says you can have onlytwo.This may seem like a trivial thing, but we have also found that something assimple as varying the texture and color of your foods can play a huge rolein how satisfied you feel. For an example of what one day on ourQuick-Cleanse diet might look like for you, click here.Hints for successThe Quick-Cleanse plan is not without its challenges, and many a woman hasburst into tears in my office at the very thought of changing her diet soradically ‹ even for two weeks! If you are have similar feelings or youremotions flare up once you¹re following the plan, don¹t worry. It¹s okay ‹food is an emotional thing. Do your best and don¹t get down on yourself. Ifyou manage to cut out even two potential offenders in two weeks, you¹ve doneyourself some good! Next time you may succeed in cutting out a couple more.To assist you with the process, we¹ve come up with a few hints andwatch-out-for¹s. We¹ve found these tips to be tried and true after years ofworking with women of all walks. See how they work for you:* Schedule wisely. Look ahead in your calendar and choose two weeks thatare relatively stress-free. Holidays, family gatherings, and major deadlinesare in direct opposition to your efforts.* Pre-shop. Shop ahead for all of your detox/elimination diet foods andsupplements. We¹ve provided a quick-and-easy comprehensive shopping list foryou to print out and take to the store. Establish a special shelf in thefridge, cupboards, or countertop for your cleansing program foods.* Limit entertaining, going out to eat and to parties. It can be hard tostay focused on your Quick-Cleanse plan during social gatherings, so try tokeep them to a minimum for just two weeks.* Be honest. Tell your friends and family about what you are trying todo. Ask them for their active support ‹ you may be surprised how inspiringyou can be!* Journaling. Use our Wellness Diary or make one up of your own. Schedulea time each evening to write and chart your progress, including anydifficulties and symptoms. This will help you notice improvements.* Enlist a friend. Have a friend join you in the cleansing program andpre-arrange special treats to enjoy together ‹ a daily walk, yoga class, orweekend shopping expedition.* Reward yourself. Think of your absolutely favorite (non-food!) thingsto do. Enjoy at least one every day. Take a long hot bubble bath. Get amassage or a manicure and pedicure. Borrow or buy yourself a new CD or takea leisurely bike ride. Allow yourself time each day in the natural world.Think of this short time as ³me² time and revel in it. Don¹t feel guilty;your neurochemical reward response can help you hard-wire positive behavior!* Get adequate rest. This is especially important when your system isridding itself of toxins. If you can, luxuriate in the occasional nap. Thiscan be very cleansing and restorative!* Breathe!Phasing food back inOnce you hit the two-week mark, pat yourself on the back and give yourself ahearty congratulations. Hopefully you will be feeling significantly better.If you want to continue the plan, go ahead! If you have had enough, it¹stime to reintroduce foods back into your diet.Depending on what you¹ve given up, reverse the process, eating a lot of aparticular food category (like dairy) for two days and see how you feel. Tryto introduce last the foods you crave the most. I know this soundscounterintuitive, but sometimes our minds and bodies get addicted toabnormal states (see our food sensitivities article) and undermine ourefforts to implement healthy changes.Most common food sensitivities (wheat, dairy, corn, soy, yeast, sugar)become blatantly obvious after two weeks on the Quick Cleanse. You may findyou suffer from a vicious ³food hangover² upon reintroducing certain foodsthat never seemed to bother you before. Take this as a sign of your success!You now have some valuable information with which to go forward. Keep trackof any changes in your food journal and remember your food triggers ‹ thatway you can choose wisely during times of stress.Moving toward wellnessThe Quick-Cleanse plan is not intended to solve chronic health or weightissues. It is meant to be a first step in acquiring new understanding ofyour unique physiology. It should allow you to see your body¹s ability todetox as a limited resource, one that you can foster with a bit of extraattention and self-care. Once you know what kinds of food make you feel welland which make you feel sick, you put yourself in the driver¹s seat of yourown long-term health and weight loss.So, stay focused and give it a try. You have nothing to lose (exceptsymptoms and excess weight) and everything to gain! I recommend that everywoman do the Quick-Cleanse plan once or twice a year, as a preventative anda therapeutic. If you are also suffering symptoms of hormonal imbalance, Isuggest you combine the elimination diet with our Personal Program.Good luckŠ and give us a call if you would like to explore caring foryourself further. Know that when you are ready, we will be here. Andregardless of your success, honor your intentions ‹ the journey to naturalwellness proceeds slowly, one step at a time.Women to Women¹s Personal Program is a great foundationThe Personal Program supports healthy detoxification and hormonal balanceduring perimenopause and menopause with nutritional supplements, NaturalProgesterone Cream and dietary guidance.Click here to learn more about the Personal Program or call us toll-free at1-800-251-6671.We¹re always happy to welcome new patients to our clinic in Yarmouth, Maine.Click here for information about making an appointment.To check out what other symptoms you may have, take our online HormonalHealth Profile.Original Publication Date: 08/31/2006Last Modified: 9/14/2006Principal Author: Marcelle Pick, OB/GYN NP All our articles on detoxification:Detox and women¹s healthThe detox burden ‹ the need for body cleansingEndocrine disruptors ‹ tipping the hormonal scalesTable of female endocrine system glands and hormonesThe lymph system and your healthLymphoma and lymphedemaWomen to Women¹s Quick-CleanseQuick-Cleanse shopping listOne day on the Quick-CleanseActions you might take:Assess your own symptomsTake our free on-line profileJoin our on-line communityChange your e-mail addressE-mail this page to a friendBookmark this page© Copyright 1998 2006 Women to Women.Symptoms | Women¹s Stories | FAQ | Library | HomeFree Profile | Choose Your Plan | Risk-Free Trial | Opt-OutContact Us | Legal/Privacy | Sitemap Get your email and more, right on the new .com Quote Link to comment Share on other sites More sharing options...
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