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TOPIC: Shopping List for Original Cycle Diet Plan

Shopping List for Original Cycle Diet Plan 23 Apr 2007 20:56 #3348

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This list is for the Original Cycle Diet Plan

Things you will need to get started:

In the vitamin isle of your grocery or supermarket, or health food store

Calcium supplement 500-600mg + 200 IU-400 IU vitamin D3
Flax-seed oil in caplets, preferably organic in 1,000mg look for one with lignans, pass on filtered flaxseed oil where the lignans have been taken out and/or
Fish oil caplet, 1,000mg as a replacement to the flaxseed oil. Contains essential omega 3's DHA and EPA
Daily Multi-Vitamin there are many acceptable brands, but please try to stay away from mega-dose pills.
Optional:
Whole Flax-seed, grind in coffee mill and keep in the refrigerator.
Add in Winter months Vitamin D3 caplet make sure it says D3 2,000 IU's in addition to multi and calcium +D3
Magnesium, 100mg, no more than 250mg in supplements
Pro-biotic, Acidophiles & bifidus, you can find a good supplement at your health food store. Helps to maintain the good intestinal flora. Take one a day to fight off candida, if it's a problem.
CULTURELLE is a good probiotic, they also make a dairy-free one if you can't find it for those who are dairy sensitive.

In the Food Isles of Your Favorite Grocery Store

-Organic Non-Dairy unsweetened milks (almond, soy, rice, hemp, coconut) Watch for sensitivity to soy, it's also one of the top 8 allergens.
or Organic cows milk, avoid if lactose intolerant or dairy sensitivity.
-Olive oil, extra virgin for salad dressing, regular Olive Oil for light sauteing.
-Avocado oil or organic coconut oil
-Apple cider or rice vinegar
-Balsamic vinegar, for salad dressing (is GF)
-Non trans fat butter type spread, Organic Earth Balance (non-dairy) is fine. There are other non dairy brands, look in your health food store. Organic clarified butter also known as ghee is also okay in small amounts.

Bread/Cereal:
-100% organic whole multi-grain bread (contains gluten unless says GF) Spouted grains are very good.
-100% bran cereal organic (contains gluten)
-Rolled Oat Meal (contains cross contamination gluten) Use Pure oats if gluten intolerant.
-Nuts, walnuts, almonds raw or roasted, low in sodium


Produce:
-fresh or frozen vegetables, buy what's in season, print out foods to include list from website.
-fresh or frozen green beans
-Romain lettuce or field greens
-fresh or frozen spinach
-fresh fruits, apples, oranges, pears, blueberries, buy what's in season


-Carrots
-Celery
-Potatoes


Fish and Poultry:
-fresh or frozen Wild Salmon, if you buy fresh cook it within two days
-fresh or frozen White fish
-canned or tuna in the pouch (limit if thinking about becoming pregnant)
-Chicken breast, look for hormone free
-good spices, basil, oregano, whatever you like
-Chicken broth, no MSG
-Vegetable broth


-Brown rice, or wild rice
-beans, canned or dry: canned are more convenient
-pinto, garbanzo, kidney, black, navy
-lentils, split peas (for soups and sides)
-tofu Make sure it's organic -watch for soy sensitivity
-any kind of veggie burger (optional too), try it you may surprise yourself. (may contain gluten)
-Stevia in packets or new pouch (optional) Sweet Leaf is a good brand

This is just a partial list of suggested items to use with the Original Cycle Diet recommended recipes included in the workbook.

Shopping List for Original Cycle Diet Plan 23 Apr 2007 21:03 #3347

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Vitamin D supplementation is optional during the summer months because we have more opportunity to make it from the sun.

Women in the upper US are now (April 21) able to make vitamin D in the skin until late fall. Women with dark skin tone should also add an additional vitamin D supplement during the winter months as well as spend a little longer in the sun15-25 minutes a day. Dark skin acts as a natural sun screen. Look for a vitamin D 400 IU, usually in the form of cholecalciferol form of D3. If you can not find vitamin D3 by itself check GNC, Target, Walmart or your health food store.

Women living in the very southern part of the US, Southern California, Arizona, New Mexico, Southern Texas, Louisiana, Alabama, Florida may be able to continue to make vitamin D during the time when the sun is at it's highest in the sky. Get outdoors at lunch time and take advantage of this opportunity.

Shopping List for Original Cycle Diet Plan 28 Apr 2008 22:35 #3350

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You rock Debra... I should be getting my computer soon :cool: so i'll be able to post more.  Also, I'm going shopping at the end of this week, i'll let you know what i got:D

Shopping List for Original Cycle Diet Plan 29 Apr 2008 02:39 #3351

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Excellent news Victoria....regarding the new computer :D, what would we do without our computers.

Shopping List for Original Cycle Diet Plan 18 Jun 2008 11:32 #3353

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Hi I'm new and confused. Isn't skim cows milk dairy? I thought I was to aviod dairy?

Lillyraelene

Shopping List for Original Cycle Diet Plan 18 Jun 2008 13:46 #3352

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Welcome to the Cycle Diet Lillyraelene!

Yes- you should avoid dairy in the luteal phase, but I know there are those who won't.... so cut way back and make sure your skim milk is organic :) and look for any food reactions during the luteal phase too. It's during the luteal phase when your immune system becomes suppressed allowing for underlying food allergies (intolerances) to unmask. Pay special attention to your stools. If you have increased diarrhea or constipation than pay attention to what you are eating. Keep a food diary or journal. Most food sensitivities cause rapid transit, but not all of the time.

Now, if you are sensitive to dairy then you should avoid ALL dairy all of the time. There are many non-dairy calcium fortified substitutes on the market such as soy milk, almond milk, rice beverage.

Sorry if it's confusing...good luck with the diet and don't hesitate to ask any questions along the way....also be sure to read through as much of the support board as you can. The search button can also be very helpful.

P.S. the Workbook can be very helpful with cycle charting and symptoms trackers. See links on the left menu.

 

Shopping List for Original Cycle Diet Plan 16 Nov 2008 21:59 #3354

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This is great!  Thanks!

Shopping List for Original Cycle Diet Plan 12 Feb 2009 11:36 #3355

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Debra - I might be asking a stupid question but what does Goats Milk count as?  Is it Dairy or ok?

thanks

Shopping List for Original Cycle Diet Plan 12 Feb 2009 13:18 #3356

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Deany,

Goat milk would be dairy...not a stupid question. You can substitute goat milk for any dairy as long as you don't have a problem with casein. The casein protein is smaller in goat milk so many people who can't tolerate cow's milk do better with goat milk....but some may still have a problem with goat's milk.

Shopping List for Original Cycle Diet Plan 06 Oct 2010 20:59 #3357

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What about protein shakes?

Almost every morning I do a shake with:

Whey protein powder (25gm protein, 3 gm sugar)
organic spinach
bananas
pineapples
mangos
ground flaxseed

Is that a good breakfast during the luteal phase?

Thank you
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