I got cooked beans on the 5th day after a 8 1/2d ay fast. For you it may be too early day 5, though, since you fasted longer. I got the beans because I finished all the fruit and salads I brought to the New Years party, so beans were the only suitable thing there was around; I first tried small quantity - in a soup. I had sprouted mung beans = the beans were only at half-size at that point, on day 4 with some sprouted radish seeds, so the raw sprouts made me somewhat confident I can handle the cooked. On day 3 I had 2 avocados - one morning and one in the night - I just felt I had to have it with the watercress greens. It all goes well. I guess I could be more organized next time, still feel I may have taken it slower than I did.
It probably isn't a problem - dark urine .. maybe you can try having more water. Coming out slowly - you probably don't have much in your stomach to push it from above :) - I had this during the fast.

Olivia,

It is important to know that all living things have protein. Elephant only eats leaves and requires a lot of protein for its big body.

In first week after a long fast I would stick to raw fruits and vegetables and juices from them. You want your body to slowly absorb all vitamin, minerals, proteins from raw foods, it has to unlearn what it has known for years. You can certainly add sprouts next week. Try and stay away from cooked foods for at least 28 days, if not more.

Planning for what to eat is good, but more important is to eat only when hungry, except after 7pm, if hungry, when only water should be consumed.

Re: dark urine, you are still detoxing, more reason to eat raw. Drink plenty (2 liters) in a day. Slow urination will go away if you drink enough water. Also form a habit of drinking two glasses of warm water upon waking, this will clear up your system every morning.

You can exercise now, but light stretching kind, like Hatha Yoga and Tai Chi.

Archus