BODY RESET: FOOD & TIPS
Here comes a very wide selection of fruits, vegetables and other foods that are all “allowed” as part of the Body Reset. Do you have to have everything in the house? Absolutely not. Body Reset is less not more.
But if you’re wondering if one or two things are okay, you’ll find the answer here. And if you have any questions, write to firstname.lastname@example.org.
- Apples (sour variety e.g. Boskop)
- Cranberries – unsweetened
- Passion fruit
- Sea buckthorn
- Sour cherries
VEGETABLES & HERBS
When feasible, I try to buy everything in organic quality and locally. But I don’t always succeed.
- Oyster mushrooms
- Beans, green – always cooked, raw they are poisonous
- Chinese cabbage
- Oak leaf lettuce
- Endive lettuce
- Lamb’s lettuce
- Frisée lettuce
- Spring onions
- Vegetable onions
- green beans
- carrots – you can also eat the tender greens
- garlic, also dried
- Lollo rosso
- Nori seaweed
- Bell bell pepper
- Parsley roots
- Radish – you can also eat the tender green in organic quality
- Brussels sprouts
- red cabbage
- Broad beans
- Pointed cabbage
- Porcini mushrooms
- Sweet potatoes
- Jerusalem artichoke
- purple potatoes
- volcanic asparagus also called puntarelle
- white cabbage
- savoy cabbage
- Onions – red and white
NUTS & SEEDS
- Flaxseed (whether golden or brown)
- Sesame seeds unhulled (not from India due to possible contamination with ethylene oxide)
- pumpkin seeds
- sunflower seeds
- Hemp seeds hulled (these are organic quality and the price is fair) and also unhulled – the latter are quite hard on the mouth, but provide additional fiber for this purpose
- chia seeds
- Broccoli sprout seed – in case you want to grow sprouts for yourself.
- Almond paste (this one is from Koro, a great company that offers most of their products in demeter quality.
- Sesame puree “Tahin “
FATS, OILS, VINEGAR & SPICES
- Olive oil – the important thing is that it’s organic extra virgin olive oil.
- Linseed oil, cold pressed
- Sesame oil, cold pressed
- coconut oil
- Apple cider vinegar with the vinegar mother
- red wine vinegar
- cayenne pepper
- Cardamom pods
- Ceylon cinnamon ground
- Chickpeas or hummus
- Beans e.g. white cannellini beans, you can also get them at Koro and the Italy import store. These are from Valfrutta
- Soybeans, e.g. this cheap 2kg pack from Koro (in plastic)
- tofu, tempeh, miso
- vegan protein powder, gluten-free, without sweeteners
- hemp seeds hulled
IF ANIMAL, THEN
- Organic eggs
- Meat: organic chicken, turkey, game except wild boar (because the latter are omnivores).
- Fish e.g. sardines, anchovies, cod, mackerel, trout.
- seafood: e.g. oysters, mussels, crabs
- marine collagen
- warm boiled water: boil water and let it stand for 10 minutes – this is how Ayurvedic cuisine likes it.
- lemon water: for a 0,75l water bottle take the juice of 1/2 to one lemon
- hot water with lemon and cayenne pepper: pour half to one lemon to 3/4 liter of hot water and add a pinch of cayenne pepper
- ayurvedic teas, for example Kapha
- chamomile tea
- Ginger tea: grate a thumb-sized piece of ginger and pour hot water on it, let it steep for about 5 minutes
- Cardamom tea: about 5 cardamom capsules crushed in a mortar and pour hot water over them, steep for 5 minutes
- Lion’s Mane tea
ALTERNATIVES TO ALCOHOL
- Gordon’s 0.0% alcohol free– New Gordon’s Alcohol Free 0.0%. Made using only the finest distilled botanicals, just like the original Gordon’s London Dry Gin, Gordon’s 0.0% provides the bold, juniper led character you’d expect from Gordon’s.
- Vallformosa – alcohol Free Cava Wine 0.0% – 750ml – Certified Gluten Free & Vegan, From Vallformosa winery in the Spanish region of Penedes
- Whissin 0.0%
– Alcohol Free Whiskey Alternative
- Seedlip – the pioneers of cultivated non-alcoholic drinks
ALTERNATIVES TO SUGAR
- Xylitol but beware if you are a dog owner: Xylit(h) or also xylithol is highly toxic for dogs. Already 0.1 gram of the substance per kg body weight can be fatal for your dog.
- please leave out all other sweeteners like honey, maple syrup, table sugar, etc.
- a recipe for date sweetener – not to be confused with date syrup – you can find here; date sweetener is a good alternative to honey & co., but it also contains a lot of fructose and should only be enjoyed in moderation
During hormone reset, 30g of chocolate from at least 80% cacao is “allowed” – per day, in case you were wondering. A few of the chocolates you’ll find here don’t quite meet that, but they either contain x sugar or are sweetened with dates. And we’re not sooo strict about everything here.
- Lindt Excellence 90% Cacao mild dark chocolate, 100 g – Baets’ recommendation.
- Vegan dark chocolate with xylitol (75% cocoa) – Sandrine’s recommendation.
- Original Beans – Arhuaco Businchari 82% chocolate – 70 g bar – recommendation by Meike
- Edel-Bitter 85% Cacao from Aldi – recommendation from Baets
- Vivani Feine Bitter 99% organic chocolate – recommendation by Meike
- MAKRi Date Chocolate – Dark 72%, sweetened with dates, 85g – recommendation by Christina
- Lindt Excellence 99% – Recommendation by Yinan
- Rapunzel dark chocolate with 90% cocoa – recommendation by Meike
- Green&Black 85%
- Cosmic Dealer: has its price, but is also particularly delicious and very lovingly packaged. Their founders come from Paris. I love the way the present their products.
- Lidl’s J.D. Gross 85%
I would be careful with tapioca syrup, although it contains no fructose and relatively much fiber, it can also contain a lot of glucose depending on the manufacturing process. You can read more about it here.
Yacon syrup has a very high fructose content and therefore cannot be recommended. You can also read more about sugar alternatives here.
This article summarizes the effect of bitter substances very well. The most important thing from it:
if you want to live a healthy life, you need to consume more bitter substances
they should become an integral part of the diet
it is said “bitter in the mouth makes the stomach healthy.”
the bitter substances present in our diet regulate the acidity of the stomach
bitters also reduce cravings for sweets
You’ll get bitters naturally by incorporating these salads and vegetables into your diet, for example:
- Puntarelle or volcanic asparagus
- Brussels sprouts
- Swiss chard
Alternatively, there are products such as oil, teas, sprays, capsules, drops or powders:
- Bitter oil
- Bitter coffee substitute: Dandelion root coffee
- Bitter tea: Wormwood tea
- Bitter drops – by Weleda
ALTERNATIVES TO MILK & DAIRY PRODUCTS
Stiftung Warentest recently compared milk alternatives made from oats, soy, almonds and rice. Unfortunately, pea milk was not yet included. Officially, vegetable milk can no longer be called milk, which is why the article refers to it as a “drink” … In any case, the article is worth reading.
In terms of greenhouse gas emissions, water consumption and pollution of water bodies, milk from cows does not fare well. However, almond milk and rice milk use even more water than cow’s milk 371 liters & 586 liters vs. 248 liters for cows.
Oatly Barista scores the best with an overall rating of 1.9. However, it contains 4 grams of sugar per 100 milliliters of milk. The sugar comes from oats. And on average, the brands studied bring 4.5 grams of sugar per 100 milliliters. “For a 250-milliliter glass, this is equivalent to almost four sugar cubes”. One sugar cube weighs about 3 grams, and with the average glass of oat milk, you’re then ingesting almost 12 grams of sugar.
How does the sugar get into the plant-based drinks?
At vly you can see this quite well. Rice has been added to the two sugary variants (sugar content only less than two grams per 100 milliliters). Rice itself contains virtually no sugar. However, the starch from the rice (and also from the oats) can be broken down enzymatically. And so, although no sugar is added, sugar is produced by food technology processes and makes the drink a little sweeter. That’s why it’s always good to look at the nutritional information. This sugar must then also be shown there.
The following milk alternatives with the sugar indications
- sproud unsweetened – from peas
- plenish Organic Almond Dairy Alternative Long Life Drink 1L – 0g sugars
- mighty Milkology Whole Dairy Free Oat Milk Alternative 1L – 1.9g sugars
- alpro Soya Long Life Drink 1L – 2.5g sugars
- jord Organic Oat & Hemp Drink 1L – 3.3g sugars
- alpro Rice Long Life Drink 1L – 3.3g sugars
A word about the article from Stiftung Warentest. It says: “Claims that milk is unhealthy are not scientifically proven.” In addition one must know however that – so according to science journalist Bas Kast in the nourishing compass* – a majority of the studies, which are to us to milk at the disposal, were paid by the milk industry. Industry-affiliated studies deliver to 93% results in the sense of the sponsor. There is also an analysis on this. However, there is now a very large independent study from Sweden from 2017, which was published in the renowned American Journal of Clinical Nutrition. The comes to the following conclusion:
intake of milk and butter is associated with higher all-cause mortality, and intake of fermented milk – i.e., yogurt – and cheese is associated with lower all-cause mortality (source). For those who want to read more, I recommend turning to the Nutritional Compass* on page 189ff.
Yogurt is also available made from coconut milk, soy milk, lupine milk, almond milk or cashews.
“Are you still allowed” to eat oat yogurt when you reach the grain-free phase? Oat yogurt, such as cow‘s, contains only 0.7 grams of protein per 100 grams of yogurt. That is, it contains a maximum of 0.7 grams of gluten, if we assume that all protein in oats is gluten. But it isn’t. Gluten is only present in oats because gluten from other types of grain has “crept in” through harvesting vehicles, etc. In this respect, I don’t see any problem with oats. In this respect, I see no problem eating oat yogurt. I would only look at the nutritional information because, as we now know, sugar can also be hidden everywhere. By the way, the above also applies to oat milk.
And if you absolutely want to continue eating cheese, you can try the alternatives made from cashews. Just pay attention to the ingredients. I’ve seen a vegan cheese made from chickpeas that was 40% wheat starch. And you don’t want to eat that.
ALTERNATIVES TO CAFFEINE
About coffee – not caffeine – and what it can do to us, I also wrote in more detail in this article: “I love coffee, but …“. Unfortunately, decaffeinated coffee is not recommended either, but if you can’t get away from caffeine at all, it’s better to drink decaffeinated than the caffeinated coffee. And if that’s not an option for you, then maybe you’ll manage to drink less coffee in the first place. That would be very good to start with. Anyway, you do it in a way that works for you.
Try to avoid any kind of caffeine: this includes coffee, black tea, green tea, lemonade (e.g. mate), products with guarana and energy drinks (e.g. Red Bull).
Exception: you may eat 30g of dark chocolate 80% or higher daily – the cocoa simply provides a lot of good for you as well (cocoa also contains caffeine, though). Here come alternatives:
- Koro Lupin Coffee – “tastes like coffee without being coffee” – Julia
- Golden milk
- Rooibos tea
- Chicory coffee, unsweetened – Wikipedia writes: “Roasted, the root chicory was initially added to bean coffee to give it more color and bitterness. From the mid-18th century, it was also used on its own as a coffee drink (“substitute coffee”).”
- looks great, but unfortunately it didn’t convince me: herbal coffee from Kruut
- Adaptogene Mix – “more like a cocoa” – Julia
- Tip from Bianca and Sandra: Organic coffee alternative with cardamom, ginger & cinnamon
- Ayurveda Kapha organic herbal tea, sparkling spicy – “has a cocoa note”.
- Vegetarians or vegans need to stop reading now: how about a cup of bone broth in the morning? Brox* has some made from chicken bones in organic quality – with the code SUSANNELIEDTKE you get 10% discount there
- decaffeinated coffee or this fairtrade colombian decaffeinated coffee from no coffee
- is no longer recommended: Dandelion Root Coffee – “I tried it and it wasn’t for me.” just came from the community here
ALTERNATIVES TO CEREALS
- Cauliflower rice
- Cassava flour
- Chestnut flour
- I’ve also tried another healthy DIY cooking alternative for when-you-need-to-go-quick. Instagram must have listened to me at some point when I cursed that I had planned my food poorly for the day …. Anyway, Every was suggested to me: they offer frozen bowls.
- Tiger nuts are gluten-free and look like a good alternative to granola. They contain more fiber than oats and a bit of protein too. So far so good. Unfortunately, tiger nuts are also over 20 percent natural sugar. And so gluten-free oatmeal,nuts is still better than, for example, a sweetened, gluten-containing crunchy muesli. The only rule here is that the better is the enemy of the good.
GLUTEN FREE CEREALS
- Rolled oats, gluten-free – Rolled oats are naturally gluten-free; but due to transportation and processing, oat products can become “contaminated” with gluten. If it says “gluten-free” on the package, then the raw material has been transported and processed in a sort-free manner. For people with celiac disease or gluten intolerance this is important, all others could also eat the “normal” oat flakes
- Gluten-free oat muesli.
- Recipe for gluten-free millet bread
- Whole grain rice – rice is gluten-free, however polished – i.e. white – rice will make your blood sugar level fluctuate quite a bit
- Seed crackers – many participants have already tried this recipe
- Kale chips – here comes a recipe for them
- Seaweed Chips
- Peanut butter
- Lentil Wafers
- Smoothie Maker, approx. 50 euros
- Magimix – it can also grate and cut
- Multicooker – with ceramic coated cooking pots
- Rice cooker
- Pressure cooker
- The hormone reset diet – Dr. Sara Gottfried
- The female brain – Dr. Lisa Mosconi
- How not to die – German version by Dr. Greger
- Eat Right, Live Longer – Eat to Beat Disease: The Body’s 5 Defense Systems – How the Right Foods Can Save Your Life by Dr. William W. Li
- Beyond Coffee – written by someone who was addicted to caffeine and had to reduce his caffeine intake overnight to half a cup of coffee a day.
- How to Live: The groundbreaking lifestyle guide to keep you healthy, fit and free of illness
- Get out of the cheese trap – Neal D. Barnard
- Your Body in Balance – Neal D.Barnard
- Anna Jones, The Modern Cook’s Year: over 250 vegetarian and vegan recipes.
- This is one of my favorite cookbooks: Midlife Kitchen.
- and this is my absolute favorite: Wholefood Cooking Every Day by Chaplin. She wrote a cookbook, which is not only beautifully photographed, but also offers really delicious and at the same time healthy recipes. They fit perfectly with the Body Reset: no meat, no alcohol, if caffeine, then only matcha, no dairy, no table sugar and no gluten. And she has the Seed Crackers right away in umpteen variations.
- And it all started with this book: The Detox Kitchen Bible by Lily Simpson – I highly recommend this cookbook. The recipes are free of wheat, dairy and refined sugar. It takes a bit to get used to the lower sweetness of the cakes and desserts, but then yes a hormone or body reset is just right for that: the sense of taste changes for the better. By the way, I made the mung bean curry from the book and wrote about it here.
- there is another pure vegetarian cookbook by Lily Simpson: Detox Kitchen Vegetables.
ABOUT THE THYROID
- Why do I still have thyroid symptoms? – when my lab tests are normal – Datis Kharrazian
ABOUT THE GUT
- Heal your leaky gut – David Brownstein
ABOUT THE IMPORTANCE OF VITAMIN D
- Healthy in seven days – here you can deepen your knowledge about vitamin D
FIRST MEASURE - THEN EAT
- pH Strips
- Urine Stix
- Vitamin D Test Kit for home use; with just a few drops of blood you can get your level within a few days; always discuss your test results with your doctor
- Zonulin Test – the level is a marker for the permeability of the gut. There are home tests where you send in a stool sample.
- continuous blood glucose measurement with the freestyle Libre
- spontaneous blood glucose measurement, e.g. with a device and test strips from St John Ambulance
For everything you take, please consult with your health care practitioner.
- Multivitamin-Multimineral Preparation
- Digestive enzym
- Magnesium glycinate
- white cannellini beans extract / also called white kidney beans extract
- Legal regulate
- Dietary Fiber
- Saffron: capsules or threads
- CBD oil
- Drinking Moor
- Golden milk
- Floradix with iron
- Floradix with iron and vitamin B12 for vegans
- Oyster sauce
- Olive Oil – high polyphenol content
- San Marzano tomatoes – high lycopene content
LOW POLLUTANT NAIL POLISH
Butter London – 10 free – butter LONDON does not add Formaldehyde, Formaldehyde Resin, DBP, Toluene, Camphor, Ethyl Tosylamide, Xylene, Parabens, Gluten or TPHP to any of its nail product formulas
NAILBERRY – The so-called 12-free formula comes completely without harmful substances. Here, the twelve stands for the number of ingredients that are deliberately dispensed with in the formula. Thus, Nailberry polishes contain, among other things, no alcohol, no parabens and no formaldehydes!
- Green Flash – by manucurist – 12 free – “The first clean gel nail polish that can be removed like ordinary polish.”
LOW POLLUTANT PERFUMES
- Epsom salt – If you don’t have a bathtub, a footbath will also do. It deacidifies you and most people sleep very soundly afterwards. Just don’t forget to shower afterwards.
- Tongue scraper
- Soap without sulfates, e.g. Valquer.
- Pelvic floor trainer from elvie
- Flaxseed mill with Peugeot grinder
- Blue light goggles
- Blue light goggles that you can put over your own glasses
- Silk sleep mask by Radice
- Sleep mask from empo
- Pill box made of bamboo
COMFORTABLE AND/OR COOLING CLOTHES
- FIFTY ONE APPAREL – Fifty One Apparel was created out of a belief in the need for a clothing range for women suffering from menopausal symptoms. Hot flashes can be embarrassing to women and feel uncomfortable and night sweats can lead to sleep disturbances, which in turn lead to lack of focus, energy and motivation. These symptoms can eventually lead to low self-esteem, self-confidence and mood swings.