Sunday, February 17, 2013

The Plan - Reactive Foods

5% or less


goat or sheep's cheese- higher if African American or Asian
pears
berries
watermelon
bread
broccoli - will be higher if you have thyroid issues
carrots
zucchini
winter squash
beets
mixed greens
arugula - much higher if you have thyroid issues.
kale
chard - much higher if you have thyroid issues - sensitivity to oxalic acid
collards

10% or less
pit fruits - including avocados, mango
apples
garlic
chickpeas
acid fruits
raw onions
mustard greens
mustard
artichoke
shiitake mushrooms
chard
chicken
lamb
endive

20% or less
scallops
breadsteak
lamb- if you have a steak sensitivity you will have a lamb sensitivity
roasted nuts- if you have chronic illness, auto-immune disease, depression this bumps up to 75%
snow peas

30 %
egg whites
nut butters made with roasted nuts
organic spinach – much higher if you have thyroid issues and should not be eaten raw.
bananas
strawberries
tofu
most melons with exception of watermelon
cow's milk cheese

40%
lentils
peas
lactose-free milk
tahini

50%
veal
cow's milk
tempeh
white fish with exception of tuna, swordfish and cod
couscous
rice (except for brown or basmati lowers reactive rate to 10%)
almond milk
quinoa
artichokes
purple potatoes

60%
red peppers (green peppers are unripe peppers)
mushrooms (excluding shiitake)
cod
tuna
swordfish
edamame
pineapple 
whole eggs other than hard-boiled)
sweet potatoes

70%
yogurt
green beans
bok choy
tomatoes
green peppers
eggplant
potatoes (purple potatoes are less reactive)
pork
white or whole wheat pasta (higher gluten)

85%
shrimp and most shellfish
turkey
tomato sauce
eggplant
oatmeal
greek yogurt
beans- esp black beans and cannelini
cauliflower
cabbage
hard boiled eggs
non-organic spinach - very high pesticide residue
cottage cheese
grapefruit - not recommended bcs of impairing liver function
tofu
salmon
oranges
asparagus
bagels (higher gluten flour)

90 - 95%
farm raised fish
deli meats
most sushi – most sushi restaurants will used farm raised fish 
hot dogs
bagels
corn
thick crust pizza


Source

Friday, February 15, 2013

Day 3 Detox on Lyn Genet's The Plan

Down 1.4 pounds

Breakfast: For breakfast I just ate the blueberries. I just couldn't eat the flax seed.

Lunch: Mixed Greens with 1/4 avocado, pumpkin seeds and carrots. Spicy Vegetarian Soup with the chickpeas.

Snack: 10 to 12 raw Almonds

Dinner: 2 to 3 oz. Chicken with Italian herbs and orange zest on a bed of mixed greens. Roasted Italian Winter Vegetables.

Sorry no pictures today. Today was a crazy rushed day and I was lucky to have had the time to have even eaten. It was hard to get down some of the food. My taste buds just weren't feeling it.

Thursday, February 14, 2013

Day 2 Detox on Lyn Genet's The Plan

Down 2.6 pounds

Breakfast: Flax granola, with blueberries and silk coconut milk.
It was a little hard to eat. Ate all the blueberries but left half the flax seeds.

Lunch: Carrot and Ginger Soup with sunflower seeds, Leftover Broccoli, and Mixed Greens with half an apple and 1/4 avocado.



Soup still OK, I used too much ginger.
Snack: 1/2 Pear and handful of Almonds

Dinner: Leftover Kale with the Coco Sauce from last night and 1 cup of brown rice with pumpkin seeds. Carrot Beet Salad with sunflower seeds.



Today was much better. No headache and I didn't feel so hunry. I did feel sleepy around 1 pm so I took an hour nap. I never take naps and I slept over 9 hours the night before. So this is a results from the detox for sure.

Day 1 Detox on Lyn Genet's The Plan

Breakfast: Flax Granola with Blueberries and Coconut Milk




This was OK. I'm still not sure if I like it or not.

Lunch: Carrot Ginger Soup with Sunflower Seeds. Sauteed Broccoli drizzled with Orange Oil and lemon juice.


The soup was bland. I think the next time I have it I'll need to spice it up a bit. The broccoli and salad were good.

Snack: Apple (favorite meal of the day).  :)

Dinner: Kale with Vegetables with Spicy Coco Sauce. Beet and Carrot Salad with Pumpkin Seeds.



This one was the hardest to get down.  Not that it was bad it wasn't. I had a headache, I so hungry, and wanted something hardy. But I kept telling myself just do it, this too shall pass.

The carrot and beet salad was OK could have used a nice dressing.

The detox headache hit hard mid afternoon. I sucked it up until after dinner and then I tool an very hot Epsom salt bath. It helped until shortly after the bath my headache came back. So I called it a night at 10 pm and went to bed. Fell right to sleep and didn't wake up until a little after 7 am. Awesome!!


Tuesday, February 12, 2013

Lyn Genet's The Plan - Detox Prep

On Sunday I did my "Plan" shopping. I had planned to also do the prep/cooking on Sunday but due to not finding a couple of the things I needed and running out of time I did the prep/cooking yesterday.


3 Day Detox Menu

Day One
Flax Granola with Blueberries and Coconut Milk
Carrot Ginger Soup with Sunflower Seeds
Sauteed or Steamed Broccoli drizzled with Orange Oil and Lemon Juice
Mixed Greens with 1/2 medium-sized Pear and a handful of Pumpkin Seeds
Medium sized Apple
Sauteed Kale with Vegetables with Spicy Coco Sauce
Beet and Carrot Salad with Pumpkin Seeds

Day Two
Flax Granola with Blueberries and Coconut Milk
Carrot Ginger Soup with Sunflower Seeds
Mixed Greens with 1/2 diced Apple and 1/4 Avocado
Leftover Broccoli from Day One
1/ Pear with a small handful of Almonds
Leftover Sauteed Kale and Vegetables with 1  Cup of Brown Rice and Pumpkin Seeds
Beet and Carrot Salad with Sunflower Seeds

Day Three
Flax Granola with 1/2 cup Blueberries or  1/2 diced Pear and Coconut Milk
Baby Romaine Lettuce with 1/4 Avocado, Pumpkin Seeds, and Carrots
Spicy Vegetarian Soup with 1/2 cup low-sodium Chickpeas added
10 - 12 raw Almonds (if tested reactive yesterday, replace with 1/2 apple or pear.
2 to 3 oz of Chicken with Italian Herbs and Orange Zest on a bed of Mixed Greens
1 Cup Roasted Italian Winter Vegetables


* First thing I did when I woke up is soak the flax seed. 1 cup whole flax seed, 1/2 cup water. I added a little vanilla extract. I ended up soaking it for nine hours.

* After I cleaned the vegetables I separated them by meal.

* Make Carrot Ginger Soup

Filled pot with water for the Carrot and Ginger Soup.
Roughly chopped vegetables
8 carrots
1 lg. zucchini
3 cloves garlic
1 lg. onion
1 inch of fresh ginger (Next time I'm going to use less)
1/8 tsp cinnamon
1 tsp fresh black peppercorns

Place vegetables in pot and simmer for 20 minutes.

* Make Spicy Coco Sauce

1 onion chopped
3 garlic cloves chopped
1 can coconut milk
1 tsp cinnamon
1 tsp cumin
1 tsp turmeric
1 tsp black pepper
1/2 tsp sea salt
1 heaping tsp of brown sugar

Saute first 7 ingredients. Then add the salt and brown sugar. Reduce heat and simmer for 20 minutes.



* Prepare Roasted Vegetables

Preheat oven 375 degrees

2 heads broccoli, chop into florets.
4 carrots, chopped
1 lg onion, chopped
2 lg zucchini, chopped
5 cloves of garlic
extra virgin olive oil
black pepper
salt free herb blend

Drizzle evoo over vegetables, add black pepper and herb blend. Mix to coat well. Place on baking dish and bake for 20 to 25 minutes.





* Blend Carrot Ginger Soup

Place the cooked vegetables into the blender and with the liquid fill blender half way. Blend until smooth. Add additional salt free seasoning to taste.

* Prepare Spicy Vegetable Soup ( you can substitute with a Cream of Broccoli Soup. I choose this one because it seemed easier to prepare since I had most of the ingredients on hand.)

1 onion, chopped
4 cloves garlic, chopped
1 tbsp poultry seasoning
1 tsp cinnamon
1 tbsp fresh chopped ginger
1 cup Spicy Coco Sauce
1 tsp honey
2 quarts water
1 bunch kale
1 butternut squash, chopped
3 zucchini, chopped
3 carrots, chopped
1 head, broccoli, chopped
1 can (15 oz) can of chick peas
1 bay leaf

Saute onion, garlic, poultry seasoning, cinnamon, ginger, spicy coco sauce, and honey. Add water and vegetables and simmer for 30 minutes. Add the bay leaf the last five minutes. Remove before eating. You can enjoy it as is or puree it.

Since the Carrot Ginger Soup is pureed I'm not going to puree this one.

* Make Orange Oil

Zest 1 organic orange and place in 1/2 cup extra virgin olive oil.

* Carrot Beet Salad

4 carrots
1 small beet

Grate (large grate)
Do not mix the carrots and the beets until ready to serve. Store in separate containers.

* Chop Vegetables for...

broccoli for day 1 and 2 lunch
kale and shiitake mushrooms for day 1 and 2 dinner

* Flax Seed Granola

I took the soaked flax seed and baked it at 275 degrees for 1 hour.

The only thing that I didn't make ahead was the chicken for day 3, and the brown rice for day 2 dinner.


I highly recommend reading the book. This is just an outline of how I prepped the food for the first three days. There are several other important facts in the book you'll need to know to achieve success with "The Plan". 







Friday, February 8, 2013

The Plan - What I'll Need - 3 Day Detox

Lyn-Genet Recitas says I'll need...

* A digital bathroom scale. - I already have the weight watcher scale Lyn recommends.

* A basal body temperature thermometer. - I'm going to have to go out and buy one.

* Basic cooking utensils. - I have everything listed.

* A notebook/journal. - check.

Supplements

* Liver detoxifier (or dandelion tea)

*MSM (when my allergies or sinus issues occur.)

* Probiotics - Already started taking after taking the yeast test.


Shopping List for the first three days (Detox)

Dandelion tea

Lemon (for daily lemon water)
Blueberries (1 1/2 cups)
Broccoli (3 heads)
Pear (1 - 2)
Mixed Greens (1 bag)
Carrots (22-25)
Beets (1)
Zucchini (6)
Onion (5)
Garlic (13 cloves)
Ginger (1 large)
Orange for zesting (1 organic)
Apple (3)
Kale (8 cups)
Shiitake Mushrooms (4)
Arugula (1 cup)
Avocado (1)
Butternut Squash (1)

Coconut Milk - not low fat
Canned Coconut Milk - not low fat (1)
Brown Sugar
Low Sodium Chickpeas (1 can)

Pumpkin Seeds
Flax Seeds Whole (2 Cups)
Almonds

Brown Rice

Chicken (1 large breast)

Extra Virgin Olive Oil
Butter

Honey

Cumin
Cinnamon
Nutmeg
Black Pepper
Salt Free Herb Blend
Onion Powder
Turmeric
Cayenne
Sea Salt
Bay Leaf
Poultry Seasoning









Wednesday, February 6, 2013

Follow Lyn-Genet "The Plan" on Facebook

Follow The Lyn-Genet Plan on facebook. 

Knowledge is Power!!! 

Cortisol- known as the stress hormone- is released when you exercise- a little cortisol every now and then is a good thing- if you have periods where its not continually raised it will encourage tapping into your fat as an energy source.

But when cortisol levels are always raised the body thinks its being attacked and instead of using fat as fuel, the body HOLDS onto fat. This is why we see that exercising every other day is better for weight loss. This is also why we see that when you go through periods of intense stress you hold onto weight and usually have intense cravings- remember the body thinks its under attack and you need fuel!

But heightened levels of cortisol will also start to affect our hormones- why is that? Because cortisol comes from the same building block that makes our hormones. You usually find that increased cortisol levels negatively affect mens testosterone levels and womens progesterone levels.

This can affect your stress levels and sex drive, trigger depression, migraines, affect your ability to lose weight, affect your thyroid and of course disrupt hormonal balance. In addition these affected hormone levels have been linked to cardiovascular disease and cancer.

Unfortunately eating a reactive food ALSO affects cortisol levels!
When you eat a reactive food histamine is automatically released- that's why you gain water weight right away. Cortisol is released in response to the histamine and once again our hormones are affected.

You can start to see that as we age and our body cannot repair as quickly as it did in our teens and perhaps our 20 how heightened cortisol levels will greatly affect weight loss and hormonal balance!

Tuesday, February 5, 2013

The Plan (Diet) by Lyn-Genet Recitas



Lyn-Genet Recitas author of The Plan says that greek yogurt, asparagus and many other "healthy foods" may be causing me to gain weight. My first thought, what? Second thought, that's why I'm not losing the weight even though I'm doing everything I've been told.

Before I bought the book I did my homework.

This First magazine article explains the plan in great detail. It's a good start.

Lyn Genet's website also has a ton of information. If you sign up for her newsletter you will see links to old newsletters and receive new ones with lot of good nuggets.

There are also some groups and forums out there that you can see what others are saying about "The Plan". These are the two I've learned a lot from.

The Plan Forum

Sparkpeople "The Plan" Group







So when I was done doing my research guess who ran out and got the book?  OK, I didn't run out, I ran to my phone and bought it on Kindle. I probably could have attempted this without the book but I really don't like going into things not fully educated. I don't want to waste my time with something that I may mess up on because I didn't arm myself with the correct information and the right tools.  

I did however do the yeast test before I got the book. I figured if I need to take the probiotics for a week before I could start "The Plan", then I wanted to get it started. 

On Sunday I spent the day drinking beer (it was Superbowl Sunday after all) and Sunday night eating chocolate. The next day I did have some white coating on my tongue. Not a lot but enough to not want to take any chances. Can I tell you it was not easy finding probiotics with 30 - 50 billion live cultures. I found several with 1 billion and even a few with 10 billion. I finally found one with 30 so I got it. Found it at Rite Aid for $24.99.





I started taking these yesterday so I will be starting "The Plan" on Monday. This is perfect. I'll have enough time to read the book. This week I'll create my shopping list. I'll post it when I'm done. On Sunday morning I'll do my shopping and the first three days prep work. And then on Wednesday I'll do the shopping and prep work for the next five days and then so on. Here's a guideline for day 1 - 20.

From reading the boards and forums it sounds like The first three days are very time consuming if you don't prep. I want to make this as easy as possible. I don't want to have any excuses for not following through.