EATING PLAN WFS-TYPE WILDATARIAN - Teri Cochrane · 2018. 12. 19. · HealAndSeal — WFS-TYP...

EATING PLAN WFS-TYPE WILDATARIAN

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HealAndSeal — WFS-TYPE Wildatarian Eating Plan

©TERI COCHRANE, LLC 2018 | WWW.TERICOCHRANE.COM | 1

WILD.A.TAR.I.AN

WILDATARIAN™ | NOUN:

1. A dietary and lifestyle regimen consisting of the consumption of generally wild-caught, wild-fed, and sustainable animal and plant-based proteins that have not been industrially raised, processed, genetically modified, hormonally or bacterially supplemented, or in any way diver-gent from their whole, natural form. This includes wild game meats and fowl, such as bison, venison,elk, goat, lamb, pheasant, and quail; wild-caught fish and shellfish; ancient, organic, non-chemically altered or treated grains; organic, non-mycotoxic legumes, nuts, seeds, and pro-duce; and organic, generally grass-fed, non-hormonally treated dairy products. This is a lifestyle that fosters a practice of abundance, positivity, and intentional living. This is a lifestyle that affirms a greater connection with community and planet. It is a commitment to personal engage-ment. It is a pledge to be proactive, and to seek, commit to, and live a life of abundance as nature intended.

2. One who consumes wild and sustainable proteins, grains, legumes, nuts, seeds, and produce for vibrant, total-body health on a molecular level.

WILDATARIAN | ADJECTIVE

1. A way of eating and living that encompasses Wildatarian principles.



INTRODUCTION

I am pleased to offer you the HealAndSeal™ Food Plan as an introduction to the Wildatarian™

approach and lifestyle. This short-term program is the first step in a long-term philosophy of eating

as nature intended, and is designed to help you rebalance your body when addressing any health

issue you may be experiencing.

The information presented below provides an eating plan specific to your bio-individuality and

your current physiology. It is a companion to my Wildatarian Diet—Living as Nature Intended book.

Following our recommendations may support your body's ability to optimally assimilate nutrients

from the food you are eating—the ones it may be best suited to break down and absorb. This plan

aims to support the integrity of your digestive system, optimizing its ability to keep out harmful

substances while assisting your cells in absorbing the most beneficial components of your food. We

call this #HealAndSeal.

To complement your food plan, please review all recommendations made in my Wildatarian Diet—

Living as Nature Intended book and follow as many as possible.



Regardless of the information contained in the WFS–TYPE eating plan, please always follow the advice of your

doctor or other licensed health care practitioner especially when and if it conflicts with the advice provided herein.

YOUR INDIVIDUAL EATING PLAN:

WFS–TYPE

Based on the information you provided, the WFS–TYPE eating plan may be the optimal way of

eating for you. This plan is geared toward consumption of proteins that are the easiest to absorb

and provide maximum nutrition for your body. You likely are a poor metabolizer of dietary sulfur,

present in many healthy foods and commonly used as a preservative. You are also likely a poor

metabolizer of fats so therefore you will eliminate certain foods that may contain too much fat or

fat that cannot be digested properly by you. Our research and clinical practice have shown that

for some people with physiology similar to yours, removing these foods for a period of time may be

extremely helpful.

DIETARY PROTEIN CONSIDERATIONS

As dietary protein provides the fuel our body needs for functions such as cell repair, muscle growth,

proper epigenetic regulation, and mental health, it is important to consume an adequate amount

of the types of proteins our body can break down and assimilate. The truth is that some ‘healthy’

proteins may be contributing to the dysfunction you are feeling or leaving your body in a less than

ideal condition.

Even if you are able to assimilate animal protein (you answered the quiz questions in such a way

that you had a low score in the protein section), the WFS–Type Wildatarian lifestyle still may be

the most OPTIMAL approach to eating for you. We have found this way of eating to be a more

easily digestible and gut protective approach to food.

For those of you who may have protein malabsorption issues, some possible symptoms include:

• Celiac disease

• Inability to digest animal protein as detailed by your doctor or your prior knowledge

• Trouble building muscles



• Ligament laxity

• Lightheadedness

• Burping after eating

• Undigested food in stool

• Gluten sensitivity

• Fullness hours after eating

• Constipation

• Ammonia-smelling urine or sweat

• Grey pallor

• Kidney disease

• Elevated protein in urine as detailed in a urine test

• Elevated BUN:creatinine levels as detailed in your most recent labs from your physician

• Low or high protein levels in urine

• Dark urine

In the WFS–TYPE plan, you will eliminate certain animal meats that may contain excessive amyloids

or misfolded/truncated proteins which can interfere with optimal health and cell function. Our

research and clinical practice have shown that for some people with physiology similar to yours,

removing these foods for a period of time can be a key differentiator on the journey to ideal

health. This group includes foods like beef, pork/ham, chicken, and turkey; in addition we will be

eliminating other difficult to digest plant-based proteins such as gluten and certain legumes.

DIETARY SULFUR CONSIDERATIONS

You may be a poor metabolizer of dietary sulfur, present in many healthy foods and commonly used

as a preservative. We have found that in genetically susceptible individuals, a high consumption

of sulfur-containing foods can contribute to intestinal permeability, wreak havoc on kidneys, and



result in symptoms and conditions such as arthritis, inflammatory bowel disease, ADHD, inflamed

joints, undifferentiated tissue disorder, calcifications on the body, and neuromas. Understanding

if you have a sulfur sensitivity can be tricky—it’s not as easily discernible as protein or fat

malabsorption. Your symptoms may seem idiopathic in nature but sulfur could be the culprit. The

one most likely way to self-diagnose a sulfur sensitivity is if you are allergic to sulfur-containing

drugs.

Some possible symptoms of sulfur sensitivity include:

• Allergies to sulfur-containing medications

• Reactions to salad bars

• Reactions to wine

• Reactions to garlic

• Reactions to eggs

• Asthma

• Wheezing after ingesting food, especially dried fruit or foods with preservatives

• Strong urine odor after eating asparagus

• Arthritis

• Joint pain

• Bursitis or tendonitis

• Parkinson’s disease

• Crohn’s disease

• Ulcerative colitis

• ADHD

• Calcifications

• Certain neurotransmitter imbalances



• Some skin rashes

Foods rich in sulfur—an important compound—are some of the healthiest foods around. They

include famous health promoters, such as garlic, cruciferous vegetables, and egg yolks. Dietary

sulfur is important to many of our body’s systems, including detoxification, digestive integrity,

ability to fight and oppose cancer, and the capacity to reduce oxidative stress. Brassicas—members

of the cruciferous vegetable family—contain a host of phytonutrients, such as indole-3-carbinol,

which helps keep our livers clear and opposes hormone-induced cancers. Cabbage is full of the

amino acid L-glutamine, a key nutrient in digestive maintenance and repair.

Unfortunately, because of the key benefits of these foods, many of us are potentially “over-

sulfured”—consuming too much dietary sulfur for our genetics. Many popular dietary plans

encourage us to consume as many sulfur-containing foods as possible. Juicing with sulfur-rich

compounds, such as kale and cabbage is very common. While this dietary advice may be fine for

many of us, those with expressed genetic vulnerabilities in sulfur metabolism may not benefit from

such dietary practices. A short-term reduction in sulfur-rich compounds is a key element of the

WFS–TYPE Wildatarian plan.

DIETARY FAT CONSIDERATIONS

Dietary fat provides the fuel our body needs for functions such as brain health, hormone

production, countering inflammation, and cell membrane integrity. Cell membranes are made

up of fats we have consumed over the past ninety days. Our ability to use the fat we ingest may

contribute to the cell membrane being bouncy and functional or brittle and inefficient.

Fortunately, the vilification of dietary fat has been debunked by recent medical research. But,

when our body cannot break down and assimilate fat, the benefits of healthy constituents,

such as omega-3s and monounsaturated fatty acids, may be unavailable. In fact, if we become

fat malabsorbed—unable to process fats—we increase our overall body burden. This may cause

dysfunction such as gut permeability, clogged liver, impaired hormone metabolism, and acne.



Some possible symptoms of fat malabsorption may include:

• Changes in stool – light color, floating, “fuzzy,” and greasy

• Strong body odor

• Bumps on the back of the arms

• Acne

• Hormonal imbalances, such as PCOS, PMS, or PMDD

• Yellow tone to skin

• Edema

• Diarrhea

• Nausea or excessive fullness after eating

• Very dry skin

• Ketones in urine without being on a ketogenic diet

• Gallbladder pain (right side under ribs)

• Right scapular pain (referred gallbladder pain)

• Gallstones

• Gallbladder removal

As part of your WFS–TYPE plan, you will be eliminating a host of high fat meats, fish, shellfish, nuts

and even certain vegetables with high amounts of fat-soluble vitamins.

YOUR EATING PLAN

Your eating plan is divided into two phases—Rebalance and Maintenance. The Rebalance phase

has the greatest number of food eliminations, but it is short-lived, lasting for only forty-five days.

It is designed to literally guide your body into optimal function by avoiding the foods that are

the most potentially detrimental to you. The Rebalance phase lasts for forty-five days for both

scientific and clinical reasons. While you may be familiar with food allergies, you may not know



about food sensitivities. These are indirect reactions to foods such as aches and pains, fatigue,

insomnia and gastrointestinal distress. Such reactions can persist in the body for weeks after the

offending food is no longer consumed. Through the Rebalance phase, we give the body a chance

to trust that the “offending” food is no longer being ingested. In addition, our clinical experience

shows that forty-five days is the minimum time it takes to build new habits and achieve results.

How you will be feeling during the Rebalance phase depends on your physical ailments and the

state of your diet. Illness exists on a continuum, reflecting the amount and severity of symptoms

and the clinical diagnosis. Your current diet is on a continuum as well. If your current health

symptoms are mild, and you are already eating a generally clean diet, you should not feel negative

symptoms when going Wildatarian. In fact, you may feel increased energy, better sleep, improved

digestion, and clearer focus. If you are a person with many symptoms, a serious medical diagnosis,

or are one who eats the typical American diet, you may experience detoxification reactions—

where your body is dumping stored toxins into the bloodstream and temporarily making you feel

worse. These reactions can include insomnia, headaches, mild rashes, fatigue, and some other

unpleasant symptoms. These symptoms should subside in a few days as your body clears the

toxins. If you experience a more serious reaction such as extreme pain, fainting, body rash, or

diarrhea, please consult your doctor for medical intervention. Since the Wildatarian approach is all

about food, your reactions, if any, should be minor.

The Maintenance phase is the way of eating we recommend for the long term. In this phase,

you will slowly reintroduce some of the foods which were eliminated in the Rebalance phase, to

determine if/how well your body can tolerate them. Please do not introduce more than one “new”

food at a time, and allow two to three days for your body to adjust and provide feedback. Start

with small amounts (meaning no more than one serving per day) and watch for symptoms such as

gas, bloating, rashes, bad breath, changes in stool, and aches/pains. This approach will allow your

body to provide feedback if certain foods are not best for you. Do not treat reintroduced foods as

you would the allowed foods—their consumption still should be limited, as these foods are likely

less optimal for your body type. Using trial and error and listening to your body should allow you to

determine the most ideal way of eating for your unique bio-individuality.



REBALANCE PHASE (DAYS 1–45)

The WFS–TYPE plan eliminates or minimizes certain protein, high fat, and sulfur-rich foods, and

follows a low-glycemic, anti-inflammatory approach.

Your mantra for these 45 days should be #Wildatarian and #HealAndSeal. To help the process,

you need to limit some healthy foods that have a higher impact on blood sugar control and

completely eliminate gluten—a hybridized, hard-to-digest protein. In addition, your individual

food plan eliminates several of the most common forms of animal protein—foods you may think

of as healthy, but those that are likely contributing to some of your health issues. The WFS–TYPE

plan also limits consumption of fatty foods such as nuts and high-fat seafood. You will also reduce

dietary intake of sulfur-rich foods such as garlic and egg yolks. The plan also eliminates certain

vegetables rich in fat-soluble vitamins as these can mimic the effects of consuming high fat in the

body.

ANIMAL PROTEIN

The WFS–TYPE plan specifically avoids beef, chicken, turkey, and pork, as well as higher fat

Wildatarian meat options, such as lamb, fatty fish and duck. While pasture-raised, organic versions

of these foods are generally healthy, they need to be strictly eliminated for the Rebalance phase

of your program. Our plan will give you plenty of options for other types of animal protein, such



as venison, elk, and bison. While these are not as easy to find as beef and chicken, they are widely

available in restaurants, grocery stores, big box warehouses and smaller specialty retailers. In

addition, you can enjoy many types of lean fish, certain shellfish, and egg whites. For non-animal

protein options, your plan includes beans, such as garbanzo, black, adzuki, and mung, as well as a

variety of seeds.

SULFUR-CONTAINING FOODS

The WFS–TYPE plan specifically excludes certain foods rich in dietary sulfur, such as egg yolks,

certain shellfish, and cruciferous vegetables. While no one is disputing the health promoting

benefits of these foods, they need to be strictly eliminated for the Rebalance phase of your

program. This holds true even though these foods are widely touted as some of the healthiest

around. Eliminating cruciferous vegetables may be difficult, especially for those of us who self-

identify as “health nuts.” Our plan will give you plenty of options for other types of vegetables, such

as squash, asparagus, zucchini, Swiss chard, and spinach. Please note that cooking inactivates some

of the dietary sulfur, eventually allowing us to be more liberal with these foods.

NUTS AND SEEDS

Nuts and seeds are wondrous foods providing a plethora of macro- and micronutrients. These

foods are a great source of protein, fat, fiber, vitamins, and minerals. The WFS–TYPE plan avoids

all nuts—the fattiest versions of these healthy foods and possibly hardest for your body to

assimilate. Instead, you will be eating seeds, such as pumpkin and sunflower—great lower-fat nut

replacements.

DAIRY

Dairy foods remain a controversial subject in the field of health. Although these foods have

been consumed by humans for thousands of years, the dairy products available to us today are

often adulterated through agriculture and processing, resulting in proteins that are difficult, if

not impossible, to digest. While pasture-raised and organic versions of cow dairy are more easily



assimilated, they need to be strictly eliminated for the Rebalance phase of your program. Your plan

does allow for hard goat and sheep dairy, including manchego, and romano. Buffalo mozzarella—

made from bison/buffalo milk—also is allowed. However, you will be eliminating yogurt of all kinds

during this phase due to its fermented nature.

FOODS THAT AFFECT BLOOD SUGAR REGULATION

During the Rebalance phase, you will eliminate all high-glycemic, low-nutrient foods, such as white

potatoes, corn, and white rice. With the epidemic rise of Type 2 diabetes, metabolic syndrome, and

cardiovascular diseases, everyone can benefit from an abstention from these foods. This way of

eating even helps those with well-controlled blood sugars and weight.

Because the Wildatarian program is not about deprivation but rather substitution and abundance,

your plan will include seed grains—those that are higher in protein, fiber, and nutrients. You

will enjoy quinoa, buckwheat, millet, and wild rice—grains that minimize blood sugar spikes and

maximize nutrition.

To enhance blood sugar control, the WFS–TYPE plan limits fruits to those lowest in sugars per

serving. While fruit generally can be healthful—providing a multitude of phytonutrients and fiber—

lowering the amount of sugar ingested helps to support hormones and the body’s stress response,

and reduces those nasty sugar cravings. With regard to packaged foods while on the plan, please

purchase only those with five grams of sugar or less per serving.

Although some conventional wisdom advocates the use of artificial sweeteners as a blood sugar

control mechanism, latest research actually has shown them to increase toxic burden and promote

blood sugar dysregulation. All artificial sweeteners should be strictly avoided when following the

Wildatarian approach and lifestyle.

FOODBORNE PATHOGENS AND YEASTS

Pathogens such as yeast and bacteria may interfere with optimal digestion and health. This runs

counter to the #HealAndSeal philosophy of the Wildatarian approach and lifestyle. All of the food



we consume contains naturally occurring bacteria, molds, and fungi from the environment. These

are usually disarmed by the defenses in our digestive system. In fact, our immune system relies on

ingested pathogens to teach it how to protect our bodies. Several food categories are known to

harbor disproportionate amounts of these organisms and are best avoided during the Rebalance

phase. In addition, we will be ecluding fermented and sprouted foods, which you may reintroduce

later.

Specific foods to avoid include:

• Fermented and sprouted foods, such as kefir, kombucha, sprouted grains, or seeds

• Mushrooms

• Green beans

• Peanuts and pistachios

• Peas (excluding chickpeas and black-eyed peas)

• Wheat

• Cantaloupe

PROTEIN POWDERS

The use of protein powders as meal replacements, post workout, and for eating on-the-go has

skyrocketed. As a result, the marketplace is full of products made from questionable ingredients

and of low quality. The Rebalance phase allows only the highest quality protein powders, including:

• Organic egg white protein

GENERAL FOOD GUIDELINES FOR THE WFS–TYPE REBALANCE PHASE

Note: THE RULE OF SEVEN—your food plan will limit certain categories of food to seven servings

per week. This is to ensure your diet is well balanced and does not unnecessarily tax your digestion

and absorption.

FOOD CATEGORIES

During the WFS–TYPE Rebalance phase, you may enjoy:



• Unlimited non-starchy, low-sulfur vegetables—this means green, yellow, red, and orange in color. Starchy vegetables, such as beets and acorn squash, should be limited to seven servings per week.

• Good clean protein, as described above—any lean, low bio-accumulation fish or shrimp, elk, bison, venison, elk, egg whites, and hard goat/sheep dairy.

• Low-sugar fruit, but limited to seven servings per week.

• Beans and legumes, including black beans, chickpeas, adzuki, mung, and lentils. These should be limited to seven servings per week.

• Seed grains, including quinoa, buckwheat, and millet. These should be limited to seven servings per week.

• Two–four servings of low-sugar alcohol a week for men and one–three servings of low- sugar alcohol for women per week—vodka, gin, and tequila are the better choices. It is preferred, however, that you completely abstain from alcohol during the Rebalance phase.

• Healthy, easier-to-digest fats such as seeds, avocado, olives, and coconut.

• Anti-microbial herbs: cilantro, parsley, basil, turmeric, thyme, bay leaf, and rosemary can be used liberally, fresh or dried.

During the WFS–TYPE Rebalance phase, you should avoid:

• Avoid beef, chicken, duck, lamb, turkey, fatty fish, and pork.

• Avoid cured and smoked meats.

• Avoid cruciferous vegetables.

• Avoid garlic and raw onion.

• Avoid all sprouted or fermented foods, including yogurt.

• Avoid black tea.

• Avoid cow dairy. Hard goat and sheep products are acceptable.

• Avoid moldy goat and sheep cheese, such as brie or blue. Avoid cheese with strong smells, holes, or colors. The rind of these cheeses is especially problematic.

• Avoid mushrooms, peanuts, green and yellow peas, pistachios, and soy.

• Avoid gluten, corn, oats, white rice, white potatoes, sorghum, and tapioca.



• Limit the use of oils to cooking and light drizzling. Do not consume anything fried.

• Avoid Swiss chard, pumpkin, and carrots (vegetables high in plant-based fat soluble vitamins).

Follow the outlines below for the lists of allowed and unallowed food categories. If a number of

servings is specified, it is across a category, not for each item.

FRUITS

Allowed

• avocado

• berries

• guava

• kiwi

• lemon

• lime

• papaya

• plantain

• pomegranate

• watermelon / honeydew

Not allowed

• apple

• apricot

• banana

• cantaloupe

• cherry

• dates

• dried fruit

• fig

• fruit juice (only as splash in

drink)

• grapefruit

• grapes

• mango

• other melons

• orange, tangerine

• passion fruit

• peach

• pear

• pineapple

• plum

SPICES

Allowed

• all spices (see exceptions)

• onion (cooked)

Not Allowed

• garlic (all forms)

• onion (raw and as spice)



DAIRY

Allowed• buffalo mozzarella • goat and sheep cheeses:

cheddar, romano, manchego,

pecorino

Not Allowed

• butter

• cow products: made from

cow milk, such as cheese,

cream, cottage cheese, and

milk

• cow whey protein powder

• fatty goat and sheep cheese

such as chevre, feta

• moldy goat and sheep cheese

such as blue and brie

• dairy yogurts

NUTS AND SEEDS

Allowed

• al seeds (see exceptions)

• coconut

• flax - seeds only

• poppy

• sesame

• tahini

Not Allowed

• all nuts and nut butters • chia

• hemp

• seed butters

• soy

SWEETENERS

Allowed• coconut sugar • monk fruit sugar • stevia

Not Allowed

• artificial sweeteners • HFCS (high fructose corn

syrup)

• all other sugars and

sweeteners

MILK AND MILK ALTERNATIVES

Allowed• almond milk • coconut milk beverage • quinoa milk

Not Allowed

• cow, goat and sheep milk • all other non-dairy milk

alternatives



BEVERAGES

Allowed• coconut water (diluted) • green, white, herbal tea • sparkling and still water

Limit (7 servings per week)

• cacao (raw, organic) • coffee

Alcohol (women: 1-3 serving/week, men: 2-4 servings/week)

• gin • tequila • vodka

Not Allowed• black tea

• fruit juice (use splash in

drinks)

• other alcohols

• soda (regular and diet)

• sports drinks

VEGETABLES

Allowed• artichokes

• asparagus

• bell pepper

• black olives

• cucumber

• eggplant

• lettuces

• okra

• onion (cooked)

• seaweed

• spinach

• squashes (see exceptions)

• sweet potato

• tomato

Limited (7 servings per week)• acorn squash • beets

Not Allowed

• carrot

• celery

• corn

• crucifers

• garlic

• green beans

• green olives

• mushrooms

• onion (raw)

• parsnips

• peas (yellow, green, split)

• potato (white)

• pumpkin

• radish/rutabaga/ turnip

• Swiss chard


©TERI COCHRANE, LLC 2018 | WWW.TERICOCHRANE.COM | 1 7

GRAINS

Limited (7 servings per week)• amaranth

• brown rice

• buckwheat

• millet

• quinoa

• teff

• wild rice

Not Allowed

• barley

• bulgur

• kamut

• oats

• rye

• sorghum

• spelt

• tapioca

• wheat

• white rice

ANIMAL PROTEIN

Allowed• bison/buffalo

• egg whites and egg white

protein powder

• egg yolks in baking

• elk

• fish (low-fat, low bio-

accumulation)

• goat

• shellfish (low bio-

accumulation): shrimp,

mussels, clams, oysters

• tuna (skipjack only)

• venison / ostrich / antelope

• wild boar

Not Allowed• beef

• chicken

• Cornish hen

• duck

• egg yolks

• fish (high-fat): rockfish,

sea bass, shark, swordfish,

salmon, sardines, trout

• lamb

• pork / ham

• shellfish (high-fat): crab,

lobster, scallops

• tuna

• turkey

• whey protein

OILS, VINEGARS, CONDIMENTS

Allowed

• apple cider vinegar (raw)

• coconut aminos (soy sauce

replacement)

• ketchup, mustard,

• oils (LIMIT; aim for clean,

organic; see exceptions)

• tamari



Not Allowed

• balsamic, wine, rice vinegars

• canola, corn, safflower, soy,

and “vegetable oil”

• coconut oil

• flax oil

• ghee

• soy sauce

• transfats and hydrogenated

oils

BEANS AND LEGUMES

Allowed

• adzuki beans

• black beans

• chickpea / garbanzo • lentils

• mung beans

Not Allowed

• bean sprouts

• black-eyed peas

• Great Northern / white

• fava

• kidney

• lima

• navy

• pinto

• red

• soy

• split yellow and green pea



AUXILIARY CONSIDERATIONS

Regardless of the information contained in the WFS–TYPE eating plan, please always follow the advice of your

doctor or other licensed health care practitioner especially when and if it conflicts with the advice provided herein.

SULFUR

In addition to food, many people supplement their intake of vegetables by consuming greens

powders, smoothies, and green juice. Others consume therapeutic levels of sulfur-rich foods, such

as garlic and onions, and take brassica extracts such as DIM. For the Rebalance phase of this plan,

we will ask you to temporarily suspend the use of these practices (if any of these were prescribed by

your licensed health care practitioner, please check with them first, this is merely a recommendation and

not intended to instruct care ). This includes products containing any of the sulfur-rich compounds,

such as:

• Greens powders (those not containing any of the unallowed foods can be used)

• Smoothies or green juice that contain sulfur rich ingredients

• Whole food greens supplements

• Detox baths with Epsom salts (magnesium baths with a non-sulfate form of magnesium are okay)

• Sulfur-containing supplements such as: garlic, ALA, MSM, NAC, and DIM (Indole-3-Carbinole)

• Oregano in therapeutic oils, drops or supplements - although not technically a sulfur containing herb, it may negatively affect sulfur pathways in the body

FAT

In addition to food, many people engage in oil-centered self-care practices and supplementation.

For the Rebalance phase of this plan, you temporarily will be suspending their use (if any of these

were prescribed by your licensed health care practitioner, please check with them first, this is merely a

recommendation and not intended to instruct care ). This includes:

• Essential oils (topical, oral, or diffused)



• Fish oil / omega / essential fat supplements

• Vitamins D, E, A, and K supplements

• Bone broth

• Dietary use of MCT and other oils in smoothies or coffee



MAINTENANCE PHASE (DAY 46 ON)

As you move into the Maintenance phase of your food plan, we recommend your mantra for

lifelong eating continue to be #Wildatarian, but with more leeway. You will begin introducing

limited amounts of previously excluded foods into your diet to let your body acclimate to them

again. You will notice that amyloid-heavy animal proteins are left off for the long term. Until

agriculture practices change, these foods will remain more difficult to digest.

Always follow the 80/20 rule—80% of the food consumed should follow the Wildatarian approach and lifestyle,

while 20% can be consumed off-plan. Try to remain as compliant as you can at home and leave the fringe food

to meals eaten out. When eating out or traveling, study restaurant menus ahead of time and look for convenient

grocery stores nearby. If you do your homework, the Wildatarian approach and lifestyle are doable. You can be

“WILD” anytime and anywhere.

The biggest change in your eating plan during the Maintenance phase involves the reintroduction

of higher glycemic foods, such as bananas, ancient gluten-containing grains, and lima beans. While

consuming these foods is allowable now, you should remain cognizant of the effect they may

have on your blood sugar and eat them as an exception rather than as a rule. The Maintenance

phase of your eating plan allows the reintroduction of gluten-containing products. Please refer



to the Wildatarian Grains chapter in the Wildatarian Diet—Living as Nature Intended book for an

extensive discussion highlighting the pitfalls of modern day wheat and gluten-free products. Your

Maintenance food plan does allow the reintroduction of gluten-containing grains such as rye, spelt,

and barley, but not to exceed seven servings a week. As far as wheat itself, your plan only allows

organic Einkorn wheat—a grain close to ancient wheat varieties. This type of wheat has less gluten

and is more absorbable. It must be organic to avoid contamination with glyphosates, which are

routinely sprayed on wheat as a desiccant and ripening agent. Please consume wheat and other

gluten-containing grains as an exception and do not include them as a routine part of your diet.

Note: If you are celiac, then you will abstain from all gluten-containing grains.

The WFS–TYPE Maintenance plan continues to exclude harder-to-break-down proteins in your

diet and limits high-glycemic foods—possibly minimizing the need for your body to secrete insulin.

You will follow a WILDATARIAN GRAINS philosophy, eliminating modern wheat while allowing for

ancient and seed grain products.

The Maintenance phase reintroduces cow dairy products. Keep in mind that the majority of the

world’s population lacks the enzymes needed to digest dairy. Also remember that commercially

produced dairy is full of hormones, pesticides, and antibiotics. Our dairy cows live short, sick lives—

producing milk 24x7 through the use of hormones and forced lactation. All dairy consumed should

be organic; optimally, the products would come from cows raised in pastured, natural conditions.

Goat and sheep dairy can continue to be consumed.

For those preferring to use protein powders, the following are allowed during the Maintenance

phase:

• Brown rice protein

• Cow whey protein (organic, preferably from New Zealand)

• Goat whey protein

• Organic egg white protein

• Non-pea vegan protein



The WFS–TYPE plan includes all fruits, however, those with the highest amounts of sugar should

be limited by following THE RULE OF SEVEN (maximum of 7 servings per week). Enjoy your apples

and bananas, but in moderation!

SULFUR REINTRODUCTION

The Maintenance phase reintroduces sulfur-containing foods, such as crucifers, egg yolks,

and garlic. We still ask you to avoid them in green smoothies, juice, and powders as they are

concentrated in those forms. Keep in mind that introducing these foods can cause a return of

unpleasant symptoms as your body’s possible way of letting you know you have consumed too

much sulfur. Look for the following signs of sulfur over-consumption.

• Reactions to salad bars, garlic, or wine

• Reactions to sulfite preservatives in food

• Asthma after consuming a sulfur-rich meal

• Strong urine odor after consuming asparagus

• Joint aches or arthritis after a sulfur-rich meal

• Bloating and gas

• Unfavorable changes in stool

If experiencing any of these signs, cut back on dietary sulfur by going back to the Rebalance phase

for one to two weeks. This may allow your body to return to a healthy homeostasis. This may be a

good indication that sulfur-rich foods should be consumed judiciously for the long term.

FAT REINTRODUCTION

In addition, you will reintroduce high fat foods such as lamb, salmon, and nuts in the Maintenance

phase. You will also be able to restart your fat-based supplements, such as omega-3s and essential

oils. Keep in mind that introducing these foods and/or supplements may cause a return of



unpleasant symptoms as your body’s possible way of letting you know you have consumed too

much fat.

Look for the following possible signs of fat malabsorption:

• Changes in stool—light color, floating, “fuzzy,” and greasy

• Strong body odor

• Bumps on the back of the arms

• Acne

• PMS

• Hormone imbalance

• Sweat may have a stronger odor

If experiencing any of these signs, cut back on fat by going back to the Rebalance phase for one to

two weeks. This may allow your body to return to a healthy homeostasis. This is a good indication

that fats should be consumed judiciously for the long term.

Do not introduce more than one “new” food at a time, and allow two to three days for your body to adjust and

provide feedback. Start with small amounts and watch for symptoms such as gas, bloating, rashes, bad breath,

changes in stool, and aches/pains. This approach may allow for the body to better assimilate these foods. Do not

treat reintroduced foods as you would the allowed foods—their consumption should still be limited. These foods may

be less optimal for your body type.

GENERAL FOOD GUIDELINES FOR THE

WFS–TYPE MAINTENANCE PHASE

During the WFS–TYPE Maintenance phase, you may enjoy:

• Unlimited non-starchy and starchy vegetables—this means green, yellow, red, and orange in color. Certain vegetables such as corn, green beans, and peas still/always should be avoided. Sulfur-rich vegetables should be cooked before consuming and limited, when possible.

• Good clean protein—any low bio-accumulation fish or shellfish, lamb, duck, Cornish hen, bison, elk, venison, wild boar, and dairy. Whole eggs should be limited by following THE RULE OF SEVEN.



• Healthy fats, such as seeds, avocado, olives, and coconuts. Limit the consumption of high-fat nuts as a general rule.

• Unlimited beans and legumes, excluding split, green, and yellow pea, and soy.

• Unlimited seed and ancient grains, including quinoa, oat, buckwheat, and millet. Up to seven servings of Einkorn wheat, spelt and rye. Modern wheat should be avoided.

• Unlimited low-sugar fruit and up to seven servings of high-sugar fruits weekly.

• Up to seven servings of alcohol a week—vodka, gin, and hard cider are better choices. Regular beer should be avoided, as it contains gluten. There are gluten-free beers available.

• Anti-microbial herbs: basil, turmeric, thyme, fennel, rosemary, to be used liberally, fresh or dried. Use garlic and oregano, but in moderation and watch for negative signals from your body.

• Nitrate/nitrite free cured and Wildatarian meats.

• Organic soy - although we prefer soy be extrementy limited

• Green beans, split and yellow peas

During the WFS–TYPE Maintenance phase, you should avoid:

• Avoid beef, chicken, turkey, and pork.

• Avoid moldy cheese, such as gorgonzola or blue. Avoid cheese with strong smells, holes, or colors. The rind of these cheeses is especially problematic.

• Avoid peanuts. Wheat-free Tamari sauce is acceptable. Chickpeas and black-eyed peas are acceptable.

• Avoid white potatoes (Note: potato starch, tapioca, and sorghum are only allowed as ingredients in packaged goods as long as they are not the primary ingredient).

Follow the outlines on the following pages for the lists of allowed and unallowed food categories. If

a number of servings is specified, it is across a category, not for each item.



FRUITS

Allowed• apricot

• avocado

• berries

• cherry

• fig

• guava

• kiwi

• lemon

• lime

• mango

• papaya

• passion fruit

• peach

• pear

• plantain

• plum

• pomegranate

• watermelon / honeydew

Limited (7 servings per week)

• apple

• banana

• cantaloupe (should be

avoided)

• dates

• dried fruit (sulfite- and

preservative-free; as

accompaniment)

• grapefruit

• grapes

• orange, tangerine

• pineapple

SPICES

Allowed

• all spices (see exceptions)

Not Allowed

• raw garlic

• raw onion

DAIRY

Allowed• buffalo mozzarella

• cow butter (Irish)

• goat butter

• goat and sheep cheeses:

chevre, feta, romano,

manchego, and pecorino

• goat and sheep yogurts (1%

milk fat containing 10 or less

grams of sugar per serving)

• goat whey protein powder




• brie (without rind)

• cow whey protein

• cow products: made from

cow milk, such as cheese,

cream, cottage cheese, and

milk

• cow yogurts (1% milk fat

containing 10 or less grams of

sugar per serving)

Not Allowed

• cheese aged more than 6

months

• moldy cheese, such as

gorgonzola and blue

NUTS AND SEEDS

Allowed

• almonds

• chia seeds

• coconut

• hazelnuts

• pumpkin and sunflower

seeds

• flax - seeds, no oil

• pistachios

• poppy

• sesame

• soy (organic)

• tahini

• walnuts


• Brazil nuts

• cashews

• chia seeds

• hemp seeds

• macadamia nuts

• pecans

• pine nuts

• soy (organic)

*pay special attention

to these for signs of fat malabsorption

Not Allowed

• peanuts

SWEETENERS


• brown sugar

• coconut sugar

• date sugar

• honey

• maple syrup

• molasses

• monk fruit sugar

• stevia

• turbinado

Not Allowed• artificial sweeteners • HFCS (high fructose corn

syrup)



MILK AND MILK ALTERNATIVES

Allowed• almond milk

• brown rice milk

• cashew milk

• coconut milk beverage

• flax milk

• goat and sheep milk

• hemp milk

• oat milk

• quinoa milk


• cow milk (organic) • soy milk (organic) • white rice milk

BEVERAGES

Allowed• cacao (raw, organic)

• coconut water (diluted)

• coffee

• tea

• sparkling and still water

Alcohol (women: 1-3 servings/week, men: 2-4 servings/week)

• distilled spirits

• gin

• gluten-light beer

• hard cider

• tequila

• vodka

• wine ( low sulfite, organic)

Not Allowed

• soda (regular and diet) • sports drinks with artificial

ingredients

• wine high in sulfites

VEGETABLES

Allowed• artichokes

• asparagus

• beets

• bell pepper

• black olives

• carrots

• celery (cooked preferred)

• crucifers (cooked preferred)

• cucumber

• eggplant

• garlic (cooked)

• green olives

• lettuces

• mushrooms

• okra

• onion (cooked)

• parsnips (cooked preferred)

• pumpkin

• radish/rutabaga/turnip

(cooked preferred)

• seaweed

• spinach

• squashes

• sweet potato

• Swiss chard

• tomato

*pay special attention to ingestion of

sulfur-containing vegetables for signs of

sulfur sensitivity




• corn (blue or organic)

• green beans

• peas • potato (white)

Not Allowed

• GMO corn • garlic (raw) • onion (raw)

GRAINS

Allowed

• amaranth

• brown rice

• buckwheat

• millet

• oats

• quinoa

• teff

• wild rice

Limited (7 servings per week)• ancient wheat

• barley

• kamut

• rye

• sorghum (as ingredient)

• spelt

• tapioca (as ingredient)

• white rice

Not Allowed

• GMO corn • modern wheat

ANIMAL PROTEIN

Allowed• bison/buffalo

• Cornish hen

• duck

• egg whites and egg white

protein powder

• elk

• fish (low bio-accumulation)

• goat and goat whey protein

powder

• lamb

• shellfish (low bio-

accumulation)

• tuna (skipjack only)

• venison / ostrich / antelope

• wild boar


• egg yolks

As Exception Only

• beef, chicken, pork / ham, turkey (pasture raised, organic)

Not Allowed

• beef, chicken, pork / ham, turkey (conventionally raised)



OILS, VINEGARS, CONDIMENTS

Allowed


• balsamic, wine, rice vinegars

• coconut aminos (soy sauce

replacement)

• ketchup, mustard, mayo

• oils (aim for clean, organic;

see exceptions)

• tamari

• organic soy sauce

Not Allowed

• canola, corn, safflower, soy,

and “vegetable oil”

• transfats and hydrogenated

oils

BEANS AND LEGUMES

Allowed• adzuki beans

• bean sprouts

• black beans

• black-eyed peas

• chickpea / garbanzo

• fava beans

• Great Northern

• kidney beans

• lentils

• lima beans

• mung beans

• navy beans

• pinto beans

• red beans

Limit (7 servings per week)

• soy • split yellow and green peas



YOUR PANTRY-STOCKING SHOPPING LIST

Use the lists below to help plan your grocery shopping. They are comprehensive and good for both

phases of your Wildatarian WFS–TYPE plan. However, make sure you only use the items that are

appropriate for your current phase of the program.

In addition to fresh whole fruits, vegetables, herbs, and allowed animal products, follow the list

below to stock your pantry with basics. You may have to try extra hard to find some of these items,

but most should be available at your local health food store and many can be found in mainstream

supermarkets. Online retailers such as Amazon are a great resource as well. Choose organic when

possible—chemicals commonly found in food may tax your body with an unnecessary burden!

GRAINS AND BREADS

• amaranth

• brown rice and brown rice wraps / tortillas

• buckwheat (also called kasha)

• millet

• oats (rolled or steel cut)

• quinoa and quinoa pasta

• quinoa / brown rice pasta

• soba noodles (gluten free)



• millet / flax breads and chips

• teff and teff wraps / tortillas

• coconut wraps

BEANS AND LEGUMES

• adzuki beans

• black beans

• garbanzo beans / chickpeas

• lentils (brown, red, green)

• mung beans

• pasta (organic black bean, chickpea, or lentil)

CONDIMENTS


• balsamic vinegar

• coconut aminos (good soy sauce replacement)

• ketchup (organic, no sugar added)

• mayonnaise (organic, not canola)

• mustard (natural organic with apple cider vinegar)

• sea salt

NUTS AND SEEDS

• chia seeds

• hemp seeds

• organic nuts (raw and not peanuts)

• organic nut / seed butter (raw, no sugar added, not peanut)

• pumpkin seeds

• sesame seeds

• sunflower seeds

SPICES (FRESH AND DRIED)

• basil



• bay leaf

• cayenne pepper

• cilantro

• clove

• cumin

• curry

• dill

• garlic

• ginger

• marjoram

• mustard seed

• oregano

• paprika

• parsley

• rosemary

• sage

• tarragon

• thyme

BUTTERS (ORGANIC RECOMMENDED)

• Kerrygold cow butter

• ghee (organic clarified butter)

• goat butter

• tahini – sesame seed butter

OILS (COLD PRESSED AND ORGANIC RECOMMENDED)

• avocado oil

• coconut oil

• extra virgin olive oil

• walnut oil



SWEETENERS

• birch xylitol

• brown rice syrup

• coconut nectar and sugar

• pasteurized honey

• maple syrup

• molasses

• monk fruit sugar

• stevia (organic liquid or crystals)

BEVERAGES

• coffee (low acid, organic)

• green tea

• organic herbal tea (dandelion, linden, berry, hibiscus, holy basil, mint, chamomile, nettle)

• jasmine tea

• matcha tea

• white tea

• water (still or sparkling)

SNACKS

• baked brown rice crackers (with sesame seeds, seaweed, and tamari)

• brown rice or wild rice cakes

• buckwheat thins

• roasted chickpeas

• jerky (bison or salmon)

• kamut cakes

• raw nut and seed bars

• roasted seaweed

• toasted seeds

• sweet potato, plantain, yucca or taro chips

• protein powders:

◊ New Zealand cow whey

◊ goat whey



◊ hemp seed

◊ pumpkin seed

◊ spirulina / chlorella

◊ vegan, non-pea powders



COOKWARE ESSENTIALS

The Wildatarian™ Diet is beyond food. It is about creating a sustainable lifestyle, from the farm

to your table. My kitchen is a sacred space and I am intentional about the tools I use to create my

meals. I have created a list of my kitchen touchstones that have been personally vetted by me over

years of frequent use. These tools will make your journey to becoming a Wildatarian effortless and

sustainable.

Visit Teri’s Touchstones (tericochrane.com/recommended-products) to see my list of kitchen

essentials.

MEAL AND SNACK SUGGESTIONS

We have provided sample menus to help guide you in your meal planning. Use the items below as

suggestions, but choose only the options appropriate for your current phase of the Wildatarian

WFS–TYPE plan. Serving sizes for your meals and snacks should be as follows:

• Non-alcoholic beverages: 8 oz.

• Cheese: 1 oz. (about 2 slices)

• Eggs: 2 whole eggs or 3 egg whites

• Fruit: one medium fruit or ½ cup of cut fruit (no canned fruit allowed)

• Grains and legumes: ½ cup cooked



• Meats and fish: 4 oz.

• Milk: 1 cup

• Nuts: a handful or approximately 15 nuts (with the exception of cashews, which should be 7)

• Oils: 1 tsp. to 1 tbsp.

• Pasta: ½ cup cooked

• Seeds: ¼ cup

• Allowed sweeteners: ½ tsp.

BREAKFASTS

The basic recommendation for breakfast is to center your meal around lean protein and allowed

vegetables.

• Protein smoothie with approved milk, fruit, and greens

• Egg white omelet with allowed vegetables

• Allowed wrap/bread with cream cheese and salmon

• Egg whites and beans with vegetables and fruit

• Buffalo bacon with allowed whole grain bread, stir fried veggies and berries

• Any protein left over from dinner with cooked veggies and avocado

LUNCHES/DINNERS

The basic recommendation for lunch and dinner is to include leafy greens and vegetables with

protein and fat. Sweet potatoes and allowed grains can also be included. Use olive oil with lemon

juice or one of the allowed vinegars as dressing. Use fresh and dried herbs to taste.

• Any allowed protein with sweet potato and vegetables

• Salad topped with legumes, fish, or low amyloid meats

• Brown rice and beans, with cheese and sautéed greens

• Buckwheat or quinoa/brown rice pasta with pesto, sheep cheese, and vegetables

• Bison burger in lettuce or collard wrap / allowed whole grain bun with sweet potato fries

• Venison stew with sweet potato and asparagus

• Salmon salad with nuts and berries

• Lentil soup with a green salad, squash, and avocado



• Restaurant meal of shrimp, fish, or lamb, with salad and a side of vegetables

• Any game meat with brown rice and ratatouille

SNACKS

The snack ideas below are good-for-you options, which support healthy blood sugar metabolism.

• Vegetables with hummus, nut butter, salsa, or yogurt

• Small handful of nuts or seeds

• Chia or avocado pudding

• Fruit with nut butter

• Crudité with allowed cheese

• Yogurt with berries

• Brown rice sushi rolls

• Avocado slices with lime juice and allowed crackers

• Pureed beans with vegetable crudité



ADDITIONAL CONSIDERATIONS

Dietary changes may give you the best chance to optimize your health. Use the practices outlined

below to augment your Wildatarian approach and lifestyle to help your body rebalance.

PLAN AHEAD

Before beginning this program, review all of the materials, food plans, and recipes. Once you

embark on the Wildatarian lifestyle, it will make it so much easier to follow the program if you plan

your meals in advance. Shopping lists are provided for your convenience—print them out before

going to the store! Take photos of the allowed foods on your phone so you have them with you at

all times. One hour of planning can save you countless hours of food preparation and shopping.

We can turn our fridge and pantry into healthy “fast-food” establishments if we plan ahead! Ninety

percent of eating healthfully is to have a weekly plan and to execute it. It never works to be

standing in front of the refrigerator before dinner trying to figure out what you will make that night.

I counsel my clients to look at their calendar and adjust meals to the activities planned for that

week. If there are a lot of evening activities, then either prep your meal in the morning before work

or plan ahead and make soups, chilis, or grilled wild meats - foods that can easily be assembled in

minutes and paired with a salad for those busy nights. The “Convertible” recipes in my Wildatarian

Diet—Living as Nature Intended book allow you to re-purpose previously made meals into something

new. For example my Cuban Black Beans can be converted into bean and cheese enchiladas or



my Herb Roasted Duck Breast can be converted into quesadillas, barbecue sandwiches, or duck,

cucumber and goat feta salad. While I am getting ready for work I roast zucchini and yellow

squash. While eating dinner, I roast sweet potatoes, squash, or other veggies in the oven. If you

use parchment paper you don't even need to wash your pans afterward. So, easy, so delicious, so

nourishing, so organized!

FOCUS ON FOOD QUALITY

Our society has chemicalized agriculture and food production. As a result, our bodies and immune

systems are confused by the thousands of chemicals, preservatives, and additives in the food we

eat. Our immune system may be so busy dealing with this chemical soup that it allows pathogens to

overgrow. Please buy organic when possible—especially for foods on the Environmental Working

Group’s list of the “Dirty Dozen” and “Dirty Dozen Endocrine Disruptors” (refer to www.ewg.

org for more information). Buy pasture-raised, hormone and antibiotic free animal protein to

avoid these harmful substances. Avoid processed vegetable oils and anything with trans fats or

hydrogenation. And, high fructose corn syrup may be toxic and should be avoided at all costs! I

encourage you to follow my philosophy regarding food labeling. If you cannot read or pronounce

the ingredient, then you should not be putting it into your body—can’t read it, won’t eat it. Food

labels should contain my Rule of 7 - packaged foods should have 7 or less ingredients which contain

the words whole, unprocessed and/or cold pressed. Any sugar should be labeled as 100% pure

cane sugar - if it just says sugar, this is a hidden way to sneak in high fructose syrup. Avoid, words

like enriched, minimally processed, refined. During your Rebalance Phase you should strive to

consume packaged foods that contain 3 grams or greater of protein and 5 grams or less of sugar per

serving. During the Maintenance phase, the sugar content per serving can go up to 15 grams, but

don't eat more than one serving .

HIDDEN INGREDIENTS

Check labels before purchasing any foods and ask your server at restaurants for hidden

ingredients. We recommend you eat as much whole food as possible—food that grows on a plant

and is not made in a plant. This way you know exactly what you are eating!



HYDRATE, HYDRATE, HYDRATE

It has been said that the answer to pollution is dilution! Drinking at least half of your weight

in ounces of clean water and unsweetened herbal teas daily is key in flushing out your body’s

metabolic waste. Avoid plastic bottles if you can, and drink filtered water from glass or stainless

steel containers.

REST AND SLEEP

Support your body by allowing it to rest and repair, especially at night. Try to be in bed by 10:00

p.m. and get seven to eight hours of sleep. If you are used to intense activity such as running

or spinning, your body may tell you to take a break while you begin adopting the Wildatarian

approach and lifestyle. Listen to your body. You will get back to your routine in time!

CURVEBALLS

When life throws an unexpected turn your way—an illness, accident, injury, or excessive stress,

deal with the situation and then consider going back to “bootcamp,” such as an eating style more

along the lines of your Rebalance phase for a period of time. This may give you the best chance of

weathering the unforeseen event, whatever it is.

LEMON WATER

Lemons are great alkalizers and digestive aids. They are full of vitamin C and other nutrients good

for our immune system. Pathogens may be less able to thrive if our body is pH balanced and our

immune system is strong. Buy a bag of lemons and use fresh squeezed lemon juice throughout the

day—in your water, on your food, and as a salad dressing (combined with olive oil). Although acidic,

lemons cause the body’s pH to rise, potentially leaving the body more alkaline after ingestion. Avoid

this practice if you have ulcers, gastritis or acid reflux.



APPLE CIDER VINEGAR (ACV)

Recent research has highlighted the benefits of apple cider vinegar for a variety of conditions,

including blood sugar management, skin health, and digestion. It also is a great alkalizer and

may help our body fight yeasts, molds, and fungus. Some studies have even linked ACV to the

breakdown of arterial plaque and joint calcifications. Raw ACV (the one with the “Mother”) should

be a pantry staple. Drink a teaspoon of ACV in four to six ounces of water before meals several

times a day! Avoid this practice if you have ulcers, gastritis or acid reflux.

SUGAR CRAVINGS

Eating the Wildatarian way should not cause any unpleasant side effects or bring on

uncomfortable symptoms with one likely exception. Some people may experience sugar withdrawal

when beginning the Rebalance phase of their eating plan. This is especially true for those who are

used to consuming excessive amounts of sugar-laden, processed, and refined foods such as breads,

sweets, pasta, and chips. It is well known that sugar is more addictive than many forms of illicit

drugs—experiments with rats conducted at Yale University proved the highly addictive nature of

sugar as compared to heroin and cocaine. Human studies using functional MRIs show that sugar

stimulates opioid receptors in our brains. So, it’s no surprise that a diet that significantly reduces

the amount of ingested sugar can produce symptoms of withdrawal, such as:

• Lightheadedness

• Sugar cravings

• Desire to binge eat

• Anxiety, depression, or irritability

• Headache

• Fatigue

• Muscle aches

While these symptoms are unpleasant, they should not last more than five to seven days. Just

remind yourself that your Rebalance phase is short term and your food options will significantly

increase in the Maintenance phase.



DETOX BATHS

A detox bath can go a long way in helping our body rid itself of waste and minimize the effect of

toxins on our health. Use one cup of magnesium salts (not Epsom salts) in your bath—submerge for

about twenty minutes and rinse off in the shower. Baths can be especially soothing at night as a

bedtime ritual!

DETOXES AND CLEANSES

Proceed with caution when considering a rapid detoxification program. When starting any new

plan, an extreme detox can actually re-intoxicate the body because our filtration systems may be

operating at a suboptimal level. Look to the juicing section in my Wildatarian Diet—Living as Nature

Intended book for gentle and effective ways to induce detoxification.

FAR-INFRARED SAUNA

Saunas are well known throughout the world as a periodic cleansing practice. Prolonged exposure

to heat opens our pores, allowing sweat to form and escort toxins out of the body. While any sauna

can be therapeutic, far-infrared sauna technology heats the body from the inside out at a much

lower temperature—allowing us to remain in the sauna longer and possibly detoxify at a higher rate.

Steam saunas should be avoided as they often contain mold.



FINAL THOUGHTS

Congratulations on embarking on the Wildatarian approach and lifestyle—an important step in

your journey toward optimal health! Please consult my Wildatarian Diet—Living as Nature Intended

book for relevant information on nutrition and food quality, and for the fabulous recipes you will

find yourself coming back to time and time again. I hope you find your new food choices to be as

beneficial to you as they have been for me and countless numbers of my clients. Here’s to you and

going WILD!

EATING PLAN WFS-TYPE WILDATARIAN - Teri Cochrane · 2018. 12. 19. · HealAndSeal — WFS-TYP...

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Transcript of EATING PLAN WFS-TYPE WILDATARIAN - Teri Cochrane · 2018. 12. 19. · HealAndSeal — WFS-TYP...