The UltraMind Solution (117 page)

BEDTIME OR EVENING RITUAL
Twenty to thirty minutes of relaxation. I suggest an UltraBath. (It is not only relaxing, but helps you detoxify.)
Do softbelly breathing before falling asleep.
* Caffeinated green tea has so many health benefits and so little caffeine that it is safe to drink on the program. You can also choose decaffeinated green tea.

Remember, you can find delicious recipes for all your meals and snacks, recommendations on how to exercise, more tools for relaxation, a complete supplements checklist, and much more in
The UltraMind Solution Companion Guide
. Go to www.ultramind.com/guide and download the free guide to help you make the program as simple as possible.

Before we move on, let me quickly summarize the principles of the six-week program for you. Remember, it revolves around a handful of simple principles. These are:

1.
Eat Healthy.
The key to the whole program is eating a diet rich in healthy fats; slowly released, lowglycemic load, high-fiber carbohydrates; plant proteins; and minimal lean animal products; as well as disease-and weight-fighting anti-inflammatory, detoxifying, and antioxidant chemicals and phytonutrients.

2.
Take Supplements.
The daily supplements outlined in chapter 15 are critical for optimal health, and
everyone
should take them
every day
to achieve an UltraMind.

3.
Exercise.
Its effects on your mind and body have been proven beyond the shadow of a doubt. Our bodies evolved at a time when we used them to survive. Enjoy your body and learn about the pleasures exercise can bring, mentally and physically.

4.
Relax.
Stress kills you. Relaxation correlates with long-term health. If you think you don’t have the time to relax, think again. You can’t afford
not
to. Your brain and body will thank you for it.

5.
Live Green.
Toxins are ruining your health and destroying our planet. We all need to make a concerted effort to live clean and
green for ourselves, for future generations, and for the health of the earth.

6.
Sleep.
Get out of the habit of sleeping too little and then “supplementing” with coffee to keep going. Sleep restores and regenerates your body. It’s the time your cells heal. Give your brain a chance to recuperate. It needs a rest and so do you.

You now have all the tools you need to do the six-week UltraMind program. In the next chapter I will explain what to do when the six weeks are over.

Achieve an UltraMind for Life

——————

Once you are finished with the six-week UltraMind Solution, I encourage you to transition out of it slowly to savor its full benefits.

The temptation will be to splurge or reward yourself for your hard work, but resist that temptation. Overloading your system with foods that are bad for the health of your brain and body can often cause severe reactions.

On the other hand, if you want to see for yourself the power of food to affect how you feel—indulge in all your old bad habits for one day and see just how bad you feel. That might be the best teacher for you, although take heed, you may not be able to function at all that day.

Take it slowly, and choose what you really want carefully. Think about what was just a bad habit. Your body has wisdom that will awaken during your experience on the program. Listen to the wisdom of your body when creating your life after it has ended. Go slowly and monitor your responses.

When the six-week program is over you can (and should) continue many of the healthy habits you learned on it. At this point you have two options.

You may choose to stay off gluten and dairy for as long as you wish. In fact, you can keep following the program for a lifetime.

If this way of eating and living feels right for your body and mind, then perhaps it is the way you will choose to continue living. If so, you are already well on your way to UltraWellness.

Within the parameters of the program there is almost infinite flexibility—Asian, Mediterranean, Indian, traditional Mexican, and Middle Eastern cooking are all options you can explore if you choose to.

Learning how to eat real food is a discovery process. Because these foods have more fiber and nutrients, they are more filling and satisfying. Over time, you will learn to adjust portion sizes to your needs, and you will find foods that truly make your brain and body thrive.

Once you have reset your metabolism and you have established a pattern of eating and self-care that nourishes you, flexibility is important. Eating any food with great relish and delight—whether it is a decadent chocolate cake or the richest ice cream—is good for the soul and the senses.

While some people may have trigger foods, like the first drink for an alcoholic, most of us can enjoy treats once in a while. Your body will tell you what feels good and what doesn’t.

Once you have reestablished a relationship with your body and brain, you will be drawn to those foods that make you feel good, and from time to time that may include almost anything. Staying in balance and finding a rhythm are the keys to lifelong health and a healthy metabolism.

Moderation in all things is still great advice, and that includes moderation in moderation. Enjoy yourself. I wish you all endless health and happiness.

If you choose, you may begin integrating dairy and gluten into your diet once the six weeks are over.

Actually, it can be good to reintegrate dairy and gluten into your diet. This allows you to test it and find out whether or not it was contributing to your mood, behavior, attention, and memory problems, or other health issues such as headaches, joint pain, sinus problems, irritable bowel syndrome, and even weight gain.

To reintegrate dairy and gluten into your diet, follow these guidelines.

Reintroducing Gluten and Dairy When the Six Weeks Are Over

At the end of the six-week program you may reintroduce gluten and dairy to see if they contribute to your brain problems. You need to be aware of what is going on in your body and mind as you do.

You may not have been aware that gluten or dairy was triggering problems for you. When you eliminated it during the six weeks you may have
unknowingly eliminated the very core of your psychiatric or neurological disorders. That means you need to be careful as you bring it back into your diet to find out whether or not it was truly the cause of your problems.

Reintroducing gluten and dairy (and any other foods you are sensitive or allergic to) can trigger many symptoms, including:

Brain fog