WELCOME TO
The Autoimmune Reset: A Journey to Wellness Program
Thi Program leverages easy dietary shifts, powerful essential oils, and whole-food supplements that facilitate a healthy detoxification process. Below, you'll find a list of foods that can be included in your diet during your 60-day wellness journey.
Gluten-Free Grain
Here is a list of gluten-free grains and other gluten-free products that are safe for a gluten-free diet. To make this program more sustainable, note that this program does not limit your carb intake:
Rice (white, brown, wild)
Corn
Quinao
Buckwheat
Amarath
Millet
Sorghum
Teff
Oats
Gluten-Free Products
Breads and Rolls
Gluten-free bread made from rice, almond, or coconut flour.
Brands to consider: Udi’s, Canyon Bakehouse, and Schar.
Pasta
Gluten-free pasta made from rice, quinoa, or lentils.
Brands to consider: Tinkyada, Banza, and Barilla Gluten-Free.
Crackers
Gluten-free crackers made from rice or seeds.
Brands to consider: Mary’s Gone Crackers and Crunchmaster.
Cereals
Gluten-free cereals made from corn, rice, or gluten-free oats.
Brands to consider: Chex, Nature’s Path, and Bob’s Red Mill.
Snacks
Gluten-free snack bars and granola.
Brands to consider: Made Good and KIND.
These grains and products can be used in a variety of dishes and serve as excellent alternatives to gluten-containing foods like wheat, barley, and rye.
Vegetables
The chlorophyll in dark green vegetables cleanses the blood and loads it with nutrients including iron, which allows blood to carry more oxygen into the cells. Consume organic whenever possible.
Asparagus
Broccoli
Brussel Sprouts
Cauliflower
Chard
Zuchini
Eggplant
Kale
Spinach
Mushrooms
Seaweed
Onions
Bell peppers
Butternut Squash
Yam
Sweet Potato
Fruit
Fruits provide the body with lots of vitamin C and antioxidants which support healthy immune function and help break down free radicals that cause inflammation and disease. When choosing fruits, consider eating those on the low-glycemic scale such as:
Blueberries
Blackberries
Strawberries
Raspberries
Guava
Avocados
Figs
Oranges
Lemons
Limes
Kiwi
Cherries
Grapefruit
Green Apples
Plums
Pears
Protein
When choosing your protein, try to eat wild caught seafood, not farm raised, and organic, grass-fed meats. Limit other types of seafood such as shrimp, calamari, clams, etc.
Salmon (wild-caught)
Cod
Mahi-Mahi
Bass
Chicken
Beef
Lamb
Bone Broth
Vegetarian Protein
Lentils
Quinoa
Chickpea
Beans
Healthy Fats, Herbs and Dressings
Olive Oil
Coconut Oil
Ghee (clarified butter)
Apple Cider Vinegar
Sea salt
Rosemary
Ginger
Thyme
Oregano
Turmeric
Parsley
Sage
Basil
Garlic
Cinnamon
Mint
Cilantro
Smoothies
Smoothies are a quick and easy way to get some pack-filled nutrients into your diet while supporting the detoxification process. It's important to get lots of fiber while cleansing, so you might want to blend your juices instead of using a juicer. When making smoothie recipes, consider these ingredients as your base:
Spinach
Kale
Chard
Beets
Avocado
Blueberries
Raspberries
Strawberries
Apples (green)
Pineapples (frozen)
Water, ice, unsweetened almond milk, or coconut water is often added to the smoothie to thin it out and make it easier to blend. Also, keep these superfood staples on hand for an easy and intense nutrition boost to any of your smoothie recipes:
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Hemp seeds: vegan protein source with a mild, nutty flavor
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Flaxseed: rich in fiber, protein, and omega-3s
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Chia seeds: fiber-loaded and protein-rich to control blood sugar
Tea and Water
Hydration is essential not only for the liver and kidneys to be more effective at eliminating toxins, but it also helps with the withdrawal (die-off) symptoms. Be sure to avoid caffeinated beverages as these can cause dehydration. Here is a list of options you can choose from:
Green tea
Filtered water
Herbal tea
Coconut water
Nuts and Seeds
Seeds and nuts are a great snack and a good source of protein. Remember to keep some of these while you're on-the-go. Also, consider these gluten-free grains as a staple for any meal.
Walnuts
Almonds
Pumpkin Seeds
Sunflower Seeds
Pistachios
Pecan
Quinoa
Wild Rice
Wite Rice (moderation)
Dairy
Some dairy is easier to digest than others such as sheep and goat cheese. However, if you are lactose intolerant, it's best to avoid dairy altogether.
Eggs (free-range, grass-fed)
Goat/Sheep Cheese
Plain Kefir (no sugar)
Dairy Substitutes
Almond Milk
Coconut Milk
Oat Milk
Restorative Lifestyle
Sleep
Adequate rest is needed for your body to clear out toxic waste, restore the endocrine system, liver, kidneys, and other bodily functions.
Rest, take naps if needed, and support your adrenals with an early bedtime routine such as taking a bath, diffusing essential oils, or reading a book.
Managing Mood
Our emotions are literally chemical molecules (hormones) that are triggered by our thoughts. Anytime we experience a negative emotion for too long, it can become trapped within the body causing physical signs and symptoms. Mediation combined with essential oils is a powerful way to reduce the mental chatter that causes stress, anxiety, worry, and other negative thought patterns. If you’re new to meditation, start with just 5 minutes per day and work your way up to 20 minutes or more. It will help you feel more in control of your thoughts and emotions and help you experience greater joy, love, and happiness, ultimately bringing your health back into balance.
Exercise
Exercise is a great way to assist the body in detoxification. It also gives your body more energy, stamina, and increases your metabolism. Get in the habit of increasing your heart rate at least 30 minutes per day. Here are some exercise recommendations:
Yoga
Pilates
Hiking
Stretching
Lifting Weights
Treadmill
Elliptical
