Get Started: Free Journal 

1. Download our FREE Diet and Health Journal 
2. Print out a copy of the 15 page Journal, and fill out the first box on "Symptoms & Feelings"
3. Begin your 10-day challenge on the best day for you. Review our FAQ’s, and browse our onsite dairy free guides for ample suggestions on substitutes, grocery shopping, dining out, and recipes.
4. During each of the 10 days track how you are feeling in the Journal we have provided. Try to resist the temptation to "cheat" during this time frame. If you consume dairy before you have completed at least a 7-day dairy break, then resume the challenge from day one.
5. This is it, the moment you have been waiting for (or maybe not!), day 11, dairy day! Return to cow's milk on your cereal, have a ham and Swiss for lunch, or indulge in a trip to 31 flavors! Use extreme caution when reintroducing dairy into your diet, as reactions may be more pronounced in those who do have an allergy, sensitivity, or intolerance to milk products. Consult a physician if adverse effects are a possibility.*
6. Write in your Journal how you feel after breakfast, lunch, and dinner on the 11th day. Be sure to note what you have eaten during the day.
7. Continue to keep a diary for the next 3 days following your diary free challenge.
8. Now it is time to review your Journal carefully. It could reveal clues to any major or minor symptoms you may be experiencing. Read on for help in the evaluation of Your Results.

* Very Important: Please use caution when consuming dairy following this challenge. Limit your intake to a "normal" amount for yourself, based upon your typical dairy consumption in a day. If you are in some way sensitive to dairy products a large consumption could have strongly adverse reactions. As with any dietary recommendations, consult a physician before you begin this trial.