FAQs

We have compiled a list of frequently asked questions and answers for our participant's convenience. If there is anything you can’t find, we encourage you to call or email us and ask for assistance.

Essential Facts

We have compiled a list of frequently asked questions and answers for our participant's convenience. If there is anything you can’t find, we encourage you to call or email us and ask for assistance.

 

What should I expect from TSE31? During the program, you can expect:

  • Daily emails chock full of empowering educational and inspirational insight - these should take under five minutes to read,

  • Daily reflections to help you assimilate the new information - reflections should take less than five minutes a day.

  • A fifteen minute one-to-one session with our nutrition and mindfulness coach, Jen Dorf.

  • Healing recipes to help you feel healthier 

  • Information to arm you with the knowledge you need to make the best food choices

  • Tools to buy the healthiest available foods at the grocery store

  • A safe, supportive environment of like-minded people to travel alongside you as you recreate your new, empowering food story

  • Optional weekly live Zoom check-ins and coaching

  • Support to help you overcome obstacles that keep you stuck in your old disempowering habits

  • Mindful eating tools to help guide you when making food choices

  • Discounts on healthy food items - we will share any links we have with you!                                                                                              

  1. 2. How much fruit can I eat on TSE31? During Days 1-5, there is no fruit except lemons and limes on TSE31. Day 6-31, you may eat up to two cups per day of low glycemic fruit - berries, apples, peaches, pears. 

  2. Can I eat Dried Fruit on TSE31? Dried fruit is packed with sugar! However, it is nice in recipes as a source of sweetness or as a “treat” in very small quantities (2 figs, 2 dates, 10 raisins, 3 pieces mango, etc.) We will offer you the opportunity to try limited amounts of dried fruit after Day 27. 

  3. Do I have to measure my food, count calories, eat on a schedule, eat a fixed number of meals a day, or prepare special recipes? No! We encourage you to eat nutrient-dense meals. If you find that you are hungry, we make suggestions to add more fat or protein to your meals. We will guide you to eliminate the evening snack as it interferes with sleep and causes unnecessary insulin spikes.

  4. Can I drink coffee every day? Yes. You may drink up to two cups of coffee every day without a sweetener. If you add a creamer, full-fat only! Coffee is the biggest source of antioxidants in the American diet (just because our diet is awful!) No coffee after 11am please!

  5. Do I have to buy anything special to successfully participate in TSE31? Sort of - you will need to purchase unsweetened items of foods that you use often (condiments, yogurt, cereal, bread ) and non-white flour versions of popular foods (pasta). We also recommend certain supplements to help ease withdrawal and others to promote a healthy gut biome. A supplement list is provided.

7. Is it OK to consume dairy? Yes, full-fat dairy (4% or higher) is permitted. But since you are changing things up, you may find the 31 days more impactful if you eliminate cow's milk, trying goat and sheep alternatives. Postnasal drip, skin issues, eczema can be associated with dairy. So if you are struggling with any of these, maybe take a break?

8. Why is full-fat dairy preferred? Full fat is ideal because it is minimally processed and in its natural form. When fat is removed, sugar is typically added. This was the problem in the 80s with all the low-fat food; to make it taste better, food manufacturers loaded items with sugar. Once fat was removed from our food supply, our country become more obese. Fat was vilified due to a now debunked study. Yet, many Americans continue to associate low-fat with being a healthy choice. Fat was never the problem - sugar is the problem.

9. What about alcohol? If you drink, please do so only in moderation (one drink a day for women and two for men.) Only consume alcohol with meals that contain a healthy amount of fat. Choose dry wines or clear spirits, which are lower in sugar—NO ALCOHOL ON AN EMPTY STOMACH. A terrible habit is cocktail hour with no food or ordering a drink while waiting for your food!

10. Are some grains better than others on TSE31? Gluten-free grains (quinoa, brown rice, amaranth, millet, wild rice) will be the best choice. Seed crackers are great! 

11. Can I eat bread? Yes, but be careful. Many bread companies add sugar to their bread! Don’t eat a sugar sandwich! And gluten-free doesn't mean healthy. GF bread is often loaded with potato flour, tapioca flour, and sugar. DO NOT EAT THIS​​

12. How much protein should I eat? Aim for a minimum of 50% of your body weight in grams daily, but you may consume 100% of your body weight in grams daily to lose weight. (4oz of chicken breast has 31g of protein.)

13. Are there suggestions for fiber intake? Fiber (25 - 35 grams a day), in conjunction with fat, will help stabilize blood sugar. Aim for 3g of fiber per serving. (Most of us only get only half of the necessary fiber due to the Standard American Diet (SAD)).

14. What are the best sources of fat, and how much should I eat? Fat should make up 35% of your diet, so add fat to every meal! Enjoy avocados, olives, nuts (especially walnuts, almonds, macadamia,) nut butters, krill oil, wild-caught salmon, sardines, grass-fed butter and ghee, and whole, organic, cage-free eggs. Integrate healthy oils such as avocado, coconut, olive oils, and grapeseed but avoid toxic trans-fats which are found in corn, canola, and palm oil.

15. Is popcorn a good snack on TSE31? Popcorn contains no nutrients, is easy to overeat, can be full of pesticides, and is from one of the most modified crops in the world. During TSE31, please refrain from popcorn. However, for future snacking, (as far as mindless snacks go,) it’s not the worst. With a glycemic index of 55, it doesn’t spike your blood sugar. So, choose organic, non-GMO, no sugar-added. Measure your servings, and eat from your own snack bowl! No eating out of the bag!

16. Should I expect to feel symptoms of withdrawal? Yes, withdrawal is real, and you will likely feel some changes by the morning of Day 2. But you will have prepared yourself. Drink plenty of fluids, rest, and take supplements, especially magnesium. You may experience headaches, irritability, nausea, constipation, itchy skin, bad breath, fatigue, and body odor. But none of these will last long! By Day 6, you should be feeling strong!

17. In a pinch, are Starbuck’s Egg Bites a good option? It is best to focus on fresh, natural options that have not been processed, however, when in a bind, something like these egg bites are fine. Remember, we're not striving for perfection here! It's very challenging to be prepared during our very busy lives. So when you can choose food that is nutrient-dense (vitamins/minerals/bright colors), minimally processed such as veggies, nuts/seeds/fruit which are all loaded with fiber to keep you filled longer, that is ideal. The eggbites are a reasonable choice, loaded with protein and have 3 grams of sugar. Since there is no sugar in the ingredient list, the sugar is naturally occuring in the dairy/cheese. 

  1. 18. How much water should I drink? When you are adequately hydrated, your energy levels will be high, your hunger will stabilize, and your attentiveness will increase, helping you make healthy choices and resist sugary snacks. Follow these rules:

    1. Divide your body weight in half. That is how many ounces of water you need each day. (For example, if you weigh 180 pounds, you should drink 90 ounces of water every day.)

    2. Drink an additional eight ounces of water for every 20 minutes of cardio or 30 minutes of weight training. 

    3. For every ounce of alcohol consumed, add one ounce of water.

    4. Drink an extra eight ounces for every 30 minutes spent outdoors in hot weather.

    5. Herbal tea counts toward water intake, but coffee does not.