Dear Rebooter,

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If you are reading this, chances are you have finished Square 1!

 

Let's pause there...

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This is an amazing feat! You are worth the sacrifice, self-discipline and determination! I'm so proud of you for sticking to the program and am expectant for all of the healing to come in Squares 2 & 3! 

 (I would hug you if I could)

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Square 2 is going to build on Square 1 as we begin to focus on getting the most nutrient bang for our buck with each bite.

We are going to increase our intake of whole, plant-based foods- think more fruits & veggies, tons of nuts & seeds, a good amount of gluten-free whole grains and then meat to fill in the gaps.

In this phase, we need to be certain that what's on the end of of our fork is REAL food. 

During these 30 days, it is critical that we are intentional about being consistent in eating only the approved foods. If you are uncertain of a food, ask yourself "is it a whole food?" If yes, eat it! 

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whole food

/ˈhōl fo͞od/

noun

BRITISH

1. food that has been processed or refined as little as possible and is free from additives or other artificial substances.

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*You'll prepare your breakfasts & lunches from the approved foods lists and can reference Square 1 recipes for inspiration.

Real Food REBOOT will provide all of your dinner recipes- so no worries!

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This is the phase when you will really start to begin to see your body heal. 

Be sure to journal your progress... any small victory is worth noting!

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Prayers for great success in this phase! 

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FOODS TO INCLUDE

(in order of most to least)

We will be decreasing our animal protein consumption to 3 times per week. It may seem tricky at first but trust me, you'll adapt quickly.

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• Any and all fresh or frozen (limited canned) organic fruits & vegetables

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• Gluten-free "grains" (organic brown rice, quinoa, oatmeal, brown rice ramen, gluten-free pastas made without corn) 

• Gluten-free flours- preferably organic (garbanzo bean, millet, almond, banana, buckwheat, coconut etc)

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• Herbal teas (unlimited quantities)

• Fresh pressed juice (unlimited quantities)

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• All nuts & seeds (unsalted & preferably raw) 

• Unsweetened nut milks (homemade is easy & best as it does not contain additives like carrageenan, locust bean, gellan or xanthan gum- which are hard on your digestive system)

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• Cold-pressed, unrefined & organic oils (yes to avocado, coconut, olive- NO canola, soy, corn, safflower or sunflower)

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• Vegan butter (use very sparingly as it is highly processed)

• Coconut aminos

• Tahini

• Organic miso

• Avocado mayo

• Organic ketchup (in very small quantities)

• Organic mustard

• All spices

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• Very small quantities of dried, unsulfured fruits (these are high in sugar so be conservative)

• Raw honey (must be raw and/or local as there are limited regulations on honey and it could be labeled as such but is actually corn syrup from China)

• Organic maple syrup (in very small quantities)

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• Organic chicken & turkey (limit to 3 times per week)​

• Wild caught fish (limit to 1 per week included in your total animal protein consumption)

• Organic, free-range or pastured eggs (limit to 3 times per week, included in your total animal protein consumption

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FOODS TO AVOID COMPLETELY (please spare your body)

• Prepared or pre-packaged foods

• Dairy (in all forms- milk, yogurt, butter, cheese etc)

• Gluten ( think pastas, breads, wheat flour etc...watch out- it's hidden in lots of things)

• Refined sugar ( sugar that is naturally occurring in fruits is fine- processed sugar is not)

• Caffeine

• Alcohol

• Tobacco

• Non-organic meat 

• Fish (except the very occasional wild-caught variety once per week)

• Soy (with the exception of small quantities of organic miso or tamari) 

• Corn (the occasional organic, sprouted corn will be allowed)

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HOT TIP:

The Environmental Working Group comes out with a list of the "dirtiest" foods every year. 

These foods are highly contaminated with pesticides, herbicides and GMO's.

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You can download their app and have it on hand.

Below is the 2019 list.

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The EWG is a great resource to help us understand the use of chemicals present in our food, personal use, cleaning & household products.

Check out their site here: EWG

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DIRTY DOZEN  

(be sure to buy organic) 

                                               

1. Strawberries                                                                                             

2. Spinach                                                                                                     

3. Kale                                                                                                           

4. Nectarines                                                                                               

5.Apples                                                                                                       

6. Grapes                                                                                                     

7. Peaches                                                                                                   

8. Cherries                                                                                                   

9. Pears                                                                                                     

10. Tomatoes                                                                                               

11. Celery                                                                                                   

12. Potatoes                                                                                                 

                         

CLEAN 15   

(these are considered safe to buy conventional)       

       

The * in Clean 15 indicates that they may be GMO but are not heavily sprayed with pesticides.

1. Avocados

2. Sweet corn*

3. Pineapple

4. Sweet peas- frozen

5. Onions

6. Papayas*

7. Eggplants

8. Asparagus

9. Kiwis

10. Cabbages

11. Cauliflower

12. Cantaloupes

13. Broccoli

14. Mushrooms

15. Honeydew melons

                                                                

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