My Supplements

Dietary Recommendations

Avoid eating wheat, oat, barley, rye and bran completely for now.  There are many acceptable alternatives that you can use as you will see from your shopping list.  You will find alternative gluten free foods available in Wholefoods and even in Walmart.  This website is useful too:
http://www.glutenfreemall.com/catalog/bfree-gluten-free-sandwich-loaf-seeded-brown-p-4396.html.

Have a wheat free cereal for breakfast. Try the Phyto muesli recipe with fresh fruit and organic soy milk. Add in organic golden flaxseeds to increase your phytoestrogen intake. There a muesli recipe in the recipe booklet that you can make for yourself. If you have a cooked breakfast make yourself a shake with soy milk, fruit and flaxseeds to have before or after so that you don’t miss out on the phytoestrogen aspect of the program.

Avoid caffeine completely including chocolate which contains caffeine, as it brings on flushes and make you feel anxious. Use alternative drinks like Red Bush tea, Yogi Roobios Chai, fresh lemon and ginger in hot water or with a lemon and ginger tea bag. Any fruit tea is permissible too. Generally Green Tea contains caffeine. Dandelion root can be ground to make a coffee like substance and then put through a filter to make a coffee like drink.

Instead of chocolate for now consume intrinsically sweet food including organic dried fruit and seed bars, organic dried fruit strips and soya yogurts with fruit and seeds. Nut and seed bars are good for now and you can try some of the whipped desert recipes from the book.

Ideally, ensure that you have a daily leafy salad or, if not, extra veggies at lunch time in the form of raw vegetable crudite with hummus and rice cakes. Maybe add some edamame beans to your salads, or have them as a snack, as they contain good amounts of naturally occurring estrogen. Each day aim to consume a salad, three servings of vegetables and three portions of fruit.

If you area an omnivore, consume a couple of servings of salmon or other oily fish each week including mackerel, herring or sardines, to boost your essential fatty acid levels.

Include plant estrogens in your diet so that you have at least 100mg of isoflavones per day, little and often to satisfy the estrogen receptors. User our Isoflavones Calculator to calculate the number you consume each day. Rich sources include organic soya products including soya milk with cereals or mixed with fruit as a shake or with silken tofu as a smoothie, Edamame beans as a snack or on salads, soya nuts, tofu and golden flaxseeds. .

Ideally take 2 tablespoons of organic golden flaxseeds per day with your breakfast cereal or split them between breakfast and a in a soy yogurt later in the afternoon. You can use milled seed which delivers a little more naturally occurring estrogen and is gentler on your gut.

Drink plenty of liquids, the equivalent of at least 6 glasses of water daily, which can include diluted juices and herb teas.

Refer to the Nutritional Content of Foods and concentrate on eating a diet rich in Vitamins B, C, D and E and magnesium, calcium, iron, zinc, essential fatty acids and chromium.

Exercise

Aim to do five aerobic sessions of exercise each week, building up your session time gradually if you are not already exercising regularly.

Relaxation

Try the Pzizz App.  It is a scientifically based program that has an energizer element which you can do for half an hour each day through headphones.  It also has a sleep program which you can use in the night to help you get back to sleep if you can live with your phone at night.  Got to https://pzizz.com/buy and enter the code BESTPZIZZ and you will get 50% discount.

Keep daily diet diaries and symptom charts. Both help you keep accountable and allow you to measure how well your body is responding.

Let us know if you have any questions or need any additional help or advice in the meantime.