week 6 food principles

YOUR ASSIGNMENT

TIPS

Keep eating the way you would normally eat Drink 1/2 your body weight in ounces of water daily Continue to practice the breathing exercise 2 or more timesdaily Observe your Food Dialogue Have 2-3 pieces of fruit on an empty stomach - first thing inthe morning Continue the Greenigizer daily Now is the time to steer clear of fruits, sweet vegetables,beans and honey If you haven’t yet, get your photos and measurements donethis week!

We are taking a break from these sweet foods as we transitioninto the Release Phase. Remember this enrichment is just for now, not forever! This week we avoid sweet tasting food to communicate to thebody we are in release mode Ensure your filtered/Spring water contains minerals, and add apinch of high quality Himalayan salt or mineral drops to staywell hydrated Consider using a magnesium cream or spray if you are feelingfatigued or experiencing muscle cramping Do not let yourself go hungry - pay attention to your 6 HumanHungers Be mindful of reducing stress as much as possible (rememberyour breathing exercises!)

WEEK 6 FOODPRINCIPLES

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Copyright 2021 Emergent Women Integrative Health & Dr. Alex Swenson-Ridley DC, NBC-HWC, AMP.Informed by WildFIT

Everything that you have been eating before the program thatdoes not have anything we've removed at this point.Increase your fruit and vegetable intake. Be sure to trysomething new again this week!

3 AVAILABLE THIS WEEK IN ABUNDANCE

FURTHER TIPS FOR CRAVINGS OR LOW ENERGY

Drink some water and wait 10 minutes Practice your breathing exercise Take a brisk 20 minute walk Reach out to your our Rejuvenated Weight Loss communitybefore you are about to crack on your cravings. It's most likelyothers are in the same position as you. Keep checking your Food Dialog and be mindful of which of theSix Human Hungers might be driving your choices. Write all ofyour insights down or record an audio note.

TAKE A BREAK FROM

All refined sugarsDairyAll grains and white potatoes-quinoa is one exception to this listFood additives, preservatives, sweeteners, coloringAlcoholCaffeine-including caffeinated teas.FruitSweet Vegetables and BeansHoney

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LIST OF VEGETABLES TO EAT ABUNDANTLY

Alfalfa sprouts Aloe vera Amaranth Leaves/ChineseSpinach/ Bayam Anise Artichoke Artichoke - Chinese Arugula Asparagus Avocado Bamboo Shoots Basil Bean sprouts Beet Greens Belgian Endive Bell Peppers - Green Bitter Melon / Bitter Gourd Blue pea flower/Bungatelang Bok Choy Broccoli Brussels Sprouts Butterhead- Bibb, Boston Bush Okra leaves/Jutemallows Cabbage - Chinese/Pechay Cabbage - Green Cabbage- Marrow /ChouMoellier/Chomolia Cabbage - Purple Calabrese Capers

Caraway Cauliflower Cayenne pepper Celery Celery- Chinese Leaf Chard Chicory greens/Puntarelle/Cicoria di catalogna Chinese Broccoli/ Kai-lan Chives Choy Sum Chrysanthamum greens/ Tonghao Cilantro seeds are Coriander Cocoyam leaves Collard greens Covo Cucumber Daikon Radish Dandelion Greens Dill Dulse Edamame Elephant Garlic Endive English Cucumber Escarole Ethiopian Mustard Greens Fennel Fiddlehead Ferns/Midin/ Paku

Fig Leaf/ Malabar Gourd Garlic Gotu kola/Pegaga Gherkin Ginger Grape Leaves Green beans Green Onions Green, Red, Savoy Herbs and spices Hijiki Iceberg lettuce Irish Moss Ivy Gourd Jalapeño Kale Kale- Chinese/Kai lan Kohlrabi Greens Kombu Leaf - Green, Red Leeks Lemongrass Lettuce Longevity Greens/ Sambungnyawa Mâche/Lamb's lettuce Mangetout/Snow peas Marjoram Mizuna Moringa Mushrooms Mustard greens


LIST OF VEGETABLES TO EAT ABUNDANTLY-CONT'D

Napa CabbageNettles New Zealand spinach Nori Mizuna Nasturtiums Okra OliveOnion Onion - Red Onion - Yellow Oregano Paprika Parsley Purslane Radicchio Radish Rapini Red perilla/Shiso Romaine Rosemary Rugare Sage Samphire/Pickleweed

Saltwort Sea Lettuce Squash flower Spider flower leaves spinach Spinach - Brazilian/Sissoo Spinach - Malabar Swordleaf/ Taiwan lettuce Tatsoi Turnip Greens Ulam raja Vietnamese mint/daun kesum Water Spinach Water celery /Daun selom Watercress Wild Pepper/ Daun kaduk White radish Wood garlic/Wild leeks Yu Chou

Peppers - Chipotle Peppers - Habanero Peppers - Serrano Peppers - Sport Peppers - Thai


LIST OF VEGETABLES IN THE MIDDLET H E S E S H O U L D B E E A T E N I N S M A L L Q U A N T I T I E S . I F T H E S W I T C H I S N ' T H A P P E N I N G O R Y O U ' V E

P L A T E A U E D T H I S C A N E I T H E R H E L P O R H I N D E R D E P E N D I N G O N Y O U R H O R M O N E S . W E W I L LD I S C U S S M O R E I N O U R G R O U P C A L L S .

Aubergine/Eggplant Banana Flower Butternut squash Calabash Celtuce Chayote Courgette/Zucchini Delicata Drumsticks/Moringa Gem squash Green peas Hearts of Palm Lotus root Marrow Rhubarb Seabird’s nest

Tomatillo Tomato Torch ginger flower/ bungakantan Yardlong Beans Winter Melon Zucchini Peppers - Anaheim Peppers - Banana Peppers - Cherry Peppers - Fresno Peppers - Hungarian Peppers - New Mexico Peppers - Poblano Peppers - Sport Peppers - Cubanelle

Snap peas Squash - Acorn Squash - Banana Squash - Buttercup Squash - Butternut Squash - Cushaw Squash - Delicata Squash - Hubbard Squash - Kobacha Squash - Patty pans Squash - Pumpkin Squash - Spaghetti Squash - Turban


Coconut meat/ milk/ water (fresh) Lemon/Lime juice(small quantities) Almond flour, Coconut flour, Sunflower seed flour – for sprinkling, not baking Almond Milk and other nut/seed milks (it is best to make it from fresh) Squash – it is great for vegetable spaghetti. Be conscious of your serving size as itis still quite sweet.

Other Foods in the Middle Category:

LIST OF VEGETABLES TO NOT EAT

Algae - blue/green Arracacha Arrowroot Baby Corn/ Candle Corn Banana squash Batata Beetroot Bell Peppers - Orange Bell Peppers - Red Bell Peppers - Yellow Belinjo seeds Burdock Root/ Gobo Carrot Cassava/Yuca Celeriac Celeriac Corn Galangal root Horseradish Hubbard squash Jerusalem artichoke

Jícama Kidney beans Kohlrabi Lacinato Lentils Lima Beans Lotus Seed Maize Mangetout or Snap peas Mung beans Nopales Parsley Root Parsnip Peas Petali Pimento Pepper Plantain Potato Ridge gourd/Luffa Root vegetables

Rutabaga Salsify (usually Purple Salsifyor Oyster Plant) Shallots Skirret Split peas Sunchokes Swede (UK) Sweet Potato Taro Tubers Turnip Ullucos Wasabi Water chestnuts Red Kuri West Indian Pumkin Yams Yuca


Peanuts & SpirulinaAlso take a break from:

week 6 food principles

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