Two Weeks of The UltraSimple Diet by Mark Hyman

Two big life changes have happened to me in the last week.

The first one is that I finally removed my copper IUD. I thought that being non-hormonal was going to be everything I needed to subscribe to this birth control method, but the body changes and aches overcame its benefits.

The second one is that I decided to use a simple method to detox my body from all the not-so-good nutrients (*hydrogenated foods like🍦 or 🍟 *) that I have been feeding it. I don’t abuse the consumption of super-processed foods, but I think my body will feel much better and will thank me later.

The IUD removal was a breeze and I did not have to do any major heavy lifting. I only had to get myself to the clinic, then the clinic staff took care of it. Phew! However, doing the detox diet is very different. There is more planning, strategizing, and motivation to do it. As I go through this journey, Mark Hyman, the book author, recommends its readers journal alongside the process, so I thought I could journal about what I am eating every day to keep my taste buds entertained with all the good food I am feeding without missing the not-so-good nutrients that I sometimes feed it.

I started this diet on a Monday. Dr. Hyman suggests starting on a Sunday but oh well! I hope this 2-week blog helps anybody who is in the same boat – nourishing and loving its only temple (aka. body).

I had these two weeks on my calendar, and I got myself reminders to begin the process by making a list of grocery items to then prep them for the beginning of the 2-week detox.

Here is a simple list of organic grocery items that helped me get through the detox:

Let’s move on!

Protein	Fats	Vegetables	Fruits	Nuts and Seeds	Others
Chicken Breasts	Pitted Kalamata Olives	Lettuce 🥬	Blueberries 🫐	Pumpkin Seeds	Powder Ascorbic Acid 1000-2000mg (aka. Vitamin C)
Sliced Turkey Breast Meat	Castelvetrano Olives 🫒	Kale 🥬	Strawberries 🍓	Unsalted Almonds	Almond Milk
Skipjack Tuna	Extra Virgin Olive Oil	Carrots 🥕	Apples 🍎	Walnuts	Salt 🧂
Eggs 🥚		Celery	Blackberries	Chia Seeds	Pepper
Salmon 🍣		Tomatoes 🍅	Raspberries	Nut Butter (almond, cashews, or sunflower 🌻 )	Herbs 🌿
Ground Lean Turkey		Bell Peppers 🫑	Avocado 🥑		Monk Fruit Sweetener
Sardines		Arugula	Lemon 🍋		Vanilla Extract
Beans (butter beans)		Ginger 🫚	Lime 🍋‍🟩		Ground Cinnamon
		Garlic 🧄
		Cucumber 🥒
		Zucchini
		Mushroom 🍄‍🟫

Day 1:

Morning:

I started the day with a glass of water then moved on to have a chia pudding using almond milk, blueberries, and almond butter. You can do this recipe the night before and just get it out of the fridge first thing in the morning.

Chia Pudding Recipe

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1-2 teaspoons of monk fruit sweetener
• 1/2 teaspoon vanilla extract (optional, for flavor)
• 1/2 teaspoon ground cinnamon
• Fresh berries or nuts for topping (e.g., strawberries, blueberries, almonds)
  
  Instructions:
  
• Mix Ingredients: In a bowl or jar, combine chia seeds and unsweetened almond milk. Add the optional maple syrup or honey and vanilla extract if using.
• Stir Well: Mix thoroughly to ensure the chia seeds are evenly distributed and not clumped.
• Refrigerate: Cover and refrigerate for at least 4 hours or overnight. The chia seeds will absorb the liquid and create a pudding-like texture.
• Serve: After setting, stir the pudding. Top with fresh berries or a small handful of nuts, if desired.

This version keeps the pudding simple and within the diet’s focus on whole, low-glycemic foods.

Snack

I decided to pack my pantry with a bunch of nuts, seeds, and healthy fats like olives. I only eat 10 to 12 almonds or cashews and 4 olives. Then I drink a glass of water and move on with my day.

Lunch

I made a classic chicken soup. I had to get my mom to give me the recipe, but here it goes.

Chicken Soup

Ingredients:

• 4 cups organic chicken broth
• 2 chicken breasts, cut into fourths
• 1 slice zucchini, chopped
• 3 carrots, sliced
• 6 celery stalks, sliced
• 3 golden potatoes, cut into fourths
• 1-inch piece of ginger, peeled and minced
• 2-3 garlic cloves, minced
• 1 cup water (adjust as needed for consistency)
• Salt and pepper, to taste
• 1 teaspoon dried oregano
  
  Instructions:
• Prepare Ingredients: Wash and chop all vegetables. Mince the ginger and garlic.
• Sauté Aromatics: In a large pot, add a small amount of water or broth over medium heat. Add the minced ginger and garlic and cook for 1-2 minutes until fragrant.
• Add Broth and Chicken: Pour in the organic chicken broth and additional water if needed. Bring to a boil.
• Cook Chicken: Add the chicken breasts (in fourths) to the pot. Reduce heat to a simmer and cook for about 10 minutes.
• Add Carrots and Celery: Add the sliced carrots and celery to the pot. Cook for 10 minutes.
• Add Potatoes: Add the cut potatoes to the pot. Continue to simmer for 10 minutes.
• Add Zucchini: After the potatoes have been cooking for 10 minutes, add the chopped zucchini to the pot. Continue to simmer for an additional 5-7 minutes, or until all vegetables are tender.
• (Optional) Shred Chicken: Remove the chicken breasts from the pot. Shred or cut into smaller pieces, then return to the pot.
• Final Seasoning: Season with salt, pepper, and dried oregano. Adjust seasoning to taste.
• Serve: Ladle the soup into bowls and enjoy!

This method ensures each vegetable is cooked to the right texture, making for a delicious and well-balanced soup.

Snack

Fruits and nuts. Again, no more than 12 nuts.

Dinner

A light dinner this summer (here in California) suits my needs.

Green Salad with Hard Boiled Eggs

• 1 cup of arugula
• 1 cup of sliced lettuce
• 1/2 of cut cherry tomatoes
• 2 celery stalked, sliced
• 6 kalamata olives cut in half
• 2 hard-boiled eggs
• 1 tbsp roasted pumpkin seeds
• 1 lime
• 1 tbsp of extra virgin olive oil (EVO)
• Salt and black pepper

Instructions

• Mixed ingredients: In a large bowl, mix the arugula, lettuce, cherry tomatoes, celery, and olives.
• Add flavor: Add salt, squeezed lime juice, EVO, and black pepper. Toss all the ingredients and mix them up well.
• Add seeds: Add pumpkin seeds.
• Serve: In a bowl or plate, place the mixed salad and put sliced hard-boiled eggs on top. Enjoy!

That is a wrap for day 1.

This post is going to be live until I finish all the 14 days. Wish me luck!