TIPS FOR TUESDAY: Gluten Sensitivity Self-Test & Diet Plan

Wow - as many as 20 million Americans could be affected by a gluten sensitivity and not even know it.  This fact led me to finding a great segment by Dr. Oz on Gluten Sensitivity and a way to find out if you might be experiencing a gluten sensitivity with this simple checklist.  Count all the symptoms that you experience on a regular, chronic basis.

How many of the following do you have? Check all that apply.

Digestive Symptoms 

• Frequent bloating or gas
• Diagnosed with IBS or acid reflux
• Daily diarrhea or chronic constipation
  
  

Neurologic & Skeletal Symptoms 

• Migraine or headaches
• Joint pains or aches
• Brain fog

Hormonal & Immune Symptoms

• Depression or anxiety
• Ongoing fatigue
• Chronic eczema or acne

Results

Four or more symptoms indicate that gluten may be impacting your health. But even one symptom, if severe and chronic, can be a sign of a gluten sensitivity. You may want to consult your doctor or try going gluten-free for 2-4 weeks.

Based on my own results, I am definitely gluten intolerant and have known this about myself for a while.  Because of this, eating clean and getting my nutrition under control has been a HIGH priority for me.

Dr. Oz recommends this diet plan, if you're interested in trying this - I'd recommend doing it for 7 days to see how you feel and if you see any changes.

Here is the plan below:

Day 1
Breakfast: Sweet Potato Hash with Eggs
Snack: 1 Piece of Fruit and Indian Spiced Cashews
Lunch: Asian Bean Salad with Tahini Dressing
Snack: Roasted Tomato and Garlic Spread
Dinner: Grilled Shrimp Brochettes and Quinoa Timbales with Roasted Peppers and Herbs

Day 2
Breakfast: UltraShake
Snack: 1 Piece of Fruit Plus UltraMind Road Mix
Lunch: White Beans on a Bed of Greens
Snack: Olive Tapenade and Raw Vegetables
Dinner: Wild Salmon with Rosemary Sweet Potatoes and Lemon Asparagus

Day 3
Breakfast: Apple Walnut Amaranth
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Quinoa and Garbanzo Bean Salad
Snack: Artichoke Antipasto and Raw Veggies
Dinner: Moroccan Chicken with Cauliflower and Cashews

Day 4
Breakfast: Breakfast Burrito
Snack: 1 Piece of Fruit and Indian Spiced Cashews
Lunch: Roast Turkey Breast and Avocado Cream on a Bed of Greens
Snack: Lemony Hummus with Raw Veggies
Dinner: Coconut Dal with Steamed Broccoli and Brown Rice

Day 5
Breakfast: Peach Quinoa with Flax and Nuts
Snack: 1 Piece of Fruit Plus Anytime Snack Mix
Lunch: Curried Waldorf Salad
Snack: Tahini with Flax Crackers
Dinner: Sesame-Crusted Sole with Baby Bok Choy and Wild Rice

Day 6
Breakfast: Hot Brown Rice, Nuts and Flax
Snack: 1 Piece of Fruit Plus UltraMind Road Mix
Lunch: Tarragon Chicken Salad
Snack: Avocado with Lemon
Dinner: Ratatouille

Day 7
Breakfast: Ratatouille Omelet
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Lentil Salad
Snack: Dark Chocolate or Cocoa Nibs
Dinner: Balsamic-Marinated Tofu with Herbs and Sautéed Spinach

What is the 3 Day Shakeology Cleanse?

I have had a lot of women ask me about the 3 Day Shakeology Cleanse.  

The Shakeology Cleanse is meant to jump start you in your fitness, break a plateau or shred pounds fast & effectively in a healthy way. Please share your success in just 3 days below!

Mission: To help as many people become healthier from the inside out!

Products: Chocolate, Vanilla or Greenberry or Shakeology. Vegan variety – Tropical or Chocolate Shakeology Fiber supplement

SHAKEOLOGY 3-DAY CLEANSE 

The basics are as follows:

3 SHAKEOLOGY Shakes a day

 2 Cups of Green Tea a Day 

1 piece of fruit a day 

Salad for dinner  - Only white grilled protein in salad

NO: DAIRY, or EXTRA SUGARS  

Only Low Fat Dressings.

You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast, Lunch & Dinner . 

The fruit is optional, some of you will need the calories where others would not. 

Power workout participants are recommended the greater calories.  

**For maximum results NO additives.

NO DIARY products at all for maximum results, no almond, soy or rice milk.

REPEAT all 3 Days

1 cup of green tea

BREAKFAST: Shakeology 140 calories 1 scoop ½ cup of fruit (60-90 calories)-optional add ice 8-10 oz of water

SNACK: (85 calories) 1 piece of fruit – Apple, pear, orange, banana mango, etc

LUNCH: Shakeology (140 calories) 1 scoop add  ice 10 oz of water  1 cup of green tea

SNACK: (either snack here or after dinner one or the other) Shakeology (140 calories) 1 scoop add ice 8-10 oz of water

DINNER: Salad Grilled with 3 servings of vegetables/ 4oz. white fish or poultry (340 calories) 2 Tbsp. natural or balsamic dressing

SNACK: (either snack here or afternoon one or the other) Shakeology (140 calories) 1 scoop add ice 8-10 oz of water

FAQs

How many calories per day?

• 
  
• 800 to 1,100 calories per day

How often can I do the Shakeology 3-Day Cleanse?

• 
  
• Ideally, you should do it once per quarter (every 3 months)
• As the seasons change
• When you start a new workout program
• When you feel you need help breaking through a plateau

Should/Can I still do my workouts during the Cleanse?

• 
  
• Depends on the individual
• You’ll have less energy, so consider doing it during your recovery week
• Don’t do it in the middle of P90X or Insanity

Can I do a 1-day or a 2-day cleanse instead of a 3-day?

• 
  
• Yes, some people will see results in one or two days!  It is not recommended to do the cleanse for longer than 3 days.

What does the cleanse do?

• 
  
• The cleanse should help you get rid of any toxins and eliminate any undigested foods.  While weight loss is not the main goal of the cleanse, many people do experience weight loss.  You should come out of the cleanse feeling more energetic as your body will be running more efficiently.

REASONS WHY YOU MIGHT NOT LOSE WEIGHT

First off, most people will lose some weight. But weight loss is not the goal of the Shakeology Cleanse. People with a lot of junk in their systems tend to lose the most weight from the cleanse. If you’ve been eating clean there are less toxins and food left in your system to be rid of. While you may not lose much doing the cleanse your body will be ready to lose once you are done.

Secondly, restricting calories can be stressful. This is turn can release the stress hormone cortisol. Which is why you don’t to do the Shakeology Cleanse for longer than 3 days.

WHAT MAKES THE SHAKEOLOGY CLEANSE DIFFERENT FROM OTHER CLEANSES

First and foremost for what makes the Shakeology Cleanse stand apart from the others is that the Shakeology cleanse is not a true “cleanse”. Shakeology is a calorie restricted but nutrient rich cleanse. There are no strange drinks made of maple and lemon or apple cider. With Shakeolgy you will be satisfied.

Shakeology is not merely a low calorie meal, but its nutrient rich. The aim is to get the most nutrients with the fewer calories. These calories are to fuel your workouts and rid the body of toxins and hydration into homeostasis. The result with this cleanse to have your body run more efficiently, the weight lose is just added benefit that most experience.

If you have any other questions, please don't hesitate to reach out - I am happy to answer!

Yours in health and happiness,

Coach Melissa

coachmelissamckim@gmail.com