HORMONE RESET DIET reset diet 2020.pdfYour favorite low carbohy-drate fuits - Lemons, avoca-dos,...
Transcript of HORMONE RESET DIET reset diet 2020.pdfYour favorite low carbohy-drate fuits - Lemons, avoca-dos,...
HORMONE RESET DIET
This diet is a useful tool for anyone who wants to give their body a good reset, how-ever it is especialy beneficial if you have any of the following
symptoms:
Overweight ProblemsContstant CravingsFluctuating Weight
Feeling Tired/ SluggishEating DisordersEmotional Eating
Bingeing and OvereatingHigh Cholesterol
Blood Sugar ProblemsBloating and Gas
Metabolic SyndromeMenopause
Before starting on this pro-gram, make sure you have everything you need. Prepara-tion is very important. Decide on a starting date and prepare your mind to be totally com-mitted for 21 days from your starting date. It does make sense to start on a Monday so you can take a weekend to
prepare.
Have a small journal ready to make notes /shopping lists /meal planning /thoughts, feel-
ings, wins and challenges.
This will not only help you to focus but also helps as a clari-fying tool to get to know your-self and solve problems as well as release old emotions. Jour-naling has been proven scien-tifically to help boost cognitive function, counteract stress
and bolster immunity!
Remove from your pantry, fridge and freezers all sugary foods and processed carbo-hydrates. During this program carbohydrate consumption
will remain controlled and between 20g up to 40g daily.
If you have followed the Dietworx program prior to this diet, it should be a lifestyle by now and no effort at all. If you haven’t done carbohydrate control before, do not be trou-bled - this guide includes the basic guidelines to keep carbs
low.
Plan and do shopping prior to starting your hormone re-set program to ensure you have all the food choices avail-able. In the following page you will find a general list of food choices you will need over the
next 21 days.
Take a before photo for your own reference and motiva-tion. A good reference for later would be to journal your cur-rent feelings about your state
of health and your body.Keep it light but let go any low emotions with the knowing that soon you will feel much
better!
Record your starting weight before you start and if you
want you can include a few measurements as well to track
your progress.
If you have a friend you can rely on to join you it will be beneficial so you can help each other focus and share
ideas along the way.
Make sure you have a good natural multivitamin. Shakes work well but it is tricky on this diet as you will need a non-dairy, non-whey protein shake with carbohydrate content of
3g or below per portion.
Protein should be around 15 to 20g per portion. Get a good source of fibre. We will be in-creasing your fibre intake with 5g daily starting with 15g and working up to 45g daily intake.
Fibre stimulates estrogen production so it is in the fat
burning zone.Consult a health professional before starting this program to ensure you know how to manage any current health
conditions.
During this program it is sug-gested to support your lym-phatic system to detoxify the body. A natural way to achieve this is to dry brush the skin each morning before you shower or bath. Start from the bottoms of your feet and up to the belly, then from your
hands up to shoulders
and finally up from your tour-so to the heart/ chest area.
Buy a large bag of epson salts and add one cup to your evening bath along with some
essential oils.
About 72% of women are de-ficient in magnesium, which is essential for DNA to support your genes. Research shows
women with higher magnesium levels are
generally leaner.
Taking an epson salts bath will also help get rid of toxins and
bad extrogens.
Food Items
Your favorite veggies - keep it low carb: lettuce, spinach, broccoli, brussels sprouts, asparagus, cabbages, celery. Sugary veggies allowed in moderations include beets,
carrots and peas.
Your favorite low carbohy-drate fuits - Lemons, avoca-dos, olives, fresh and dried coconut, berries and melons. Eliminate these completely
during fruitless reset.
Fridge/ freezer items: organic chicken, turkey, eggs, fish low
in mercury.
Pantry items - Organic cacao powder. Carb clever muesli, banting rusks, flax crackers. Coconut cream and coconut oil. Apple cider vinigar and red
wine vinigar.
Nuts and seeds - limit nuts to 10 every few days as they are starchy. Include flax, sunflow-er, pumpkin, chia and hemp
seeds as snacks.
Beverages
Filtered water. You can make smoothies with fresh vegeta-bles, apple cider vinigar and allowed fruits including lime.
Sparkling water - add fresh lemon, mint or frozen berries.
Organic coconut milk/ coco-nut cream, almond or hemp
milk for smoothies.
Hot water with lemon and cay-enne first thing in the morning will alkalinize the body and will replace the morning cup
of coffee.
Herbal teas, spice teas, green teas.
Organic cacao made with co-conut cream in stead of milk
or dairy cream.
SUPPLEMENTFibre: Start with 15g fibre and increase with 5g daily up to
45g.
Detox Kit: Available at most major pharmacies and health shops. This will assist you greatly with detoxing more
deeply.
Shakes: Non-dairy, non-whey, low carb.
www.naturesnutrition.co.za
Healthy Fats: Half of total cal-ories should be healthy fats.Seafood, avocado, olives and food cooked in coconut oil or
pasturized ghee.
MOVEGet around 30 minutes of ex-cercise daily. Listen to your body - if you want to run, great! But mostly mild excercise like
yoga or walking is best.
GUIDELINES
EAT/DRINK:
Water: Women should drink at least
2.2 litres and men 3 litres of water daily including teas and
hot water with lemon.
Vegetables: Aim for around 500g vegetables per day, halve cooked and halve raw. If you have thyroid problems cook
all vegies.
Clean Proteins: Eat around 25g to 40g of protein per meal aiming for a third of total cal-ories consumed daily. Include fish, eggs and chicken and lim-
it soy and legumes.
Low Carbohydrates: Con-sume 20g to 50g carbohy-drates daily and focus on low sugar low GI fruits and vegeta-bles or fibre. Refer to the car-bohydrate counter at the end of this booklet. Carbohydrate should total 10 to 25% of calo-
rie intake daily.
3. Difficulty with weight loss? Rapid weight gain, particularly in the hips and butt? Bloating
or fluid retention?
4. Treatments with oral hormones (birth control pills or hormone replacement
medication—even bioidentical hormones) or
antibiotics?
5. Large or increased bra-cup size or breast
tenderness?
6. Mood swings, PMS, depression, or just irritability? Weepiness, sometimes over the most ridiculous things?
Mini breakdowns? Anxiety?
SELF ASSESSMENT: ESTROGEN RESET
The following assesment will give you an indication if your weight loss prob-lems are related to estro-gen being out of balance. If you have experienced several of the symptoms, chances are this reset will make a difference imme-
diately.
1. Frequent migraines or other headaches?
2. Consumption of conven-tional meat? Do you eat at least one meal away from home per
week?
7. Soreness when you (or a massage therapist or reflexol-ogist) press in the hollow on top of your foot, between your big toe and second toe? (This is called the LV3 point, and in Chinese medicine, it becomes sensitive to pressure when you have liver stagnation, one of the symptoms of estrogen
dominance).
8. Autoimmune conditions, in which your immune system attacks your own tissues, such as Hashimoto’s disease (auto-
immune thyroiditis)?
9. Abnormal pap smears? Heavy bleeding or postmen-opausal bleeding? Fibroids? Endometriosis or painful pe-riods? (Endometriosis occurs when pieces of the uterine lin-ing grow outside the uterine cavity, such as on the ovaries or bowel, and cause painful
periods.)
10. A red flush or frequent blushing on your face (or a di-agnosis of rosacea), triggered by heat, skin products, red
wine, spicy foods, or dairy?
11. Gallbladder problems (or removal)?
Women at the greatest risk are between the ages of 35 and 50, when the ovaries make less progesterone, allowing
estrogen to dominate.
Men can develop estrogen dominance too, as they age, which leads to fatty deposits on the breasts, hips, and love
handles.
Ask your doctor for a test of your estrogen and progester-
one levels.
SELF ASSESSMENT: ESTROGEN RESET
If you have five or more of these symptoms, you are very likely estrogen dominant (a state when you have too much estrogen compared with its counterhormone, progester-one). Estrogen is most likely keeping you from getting lean.
Address this hormone imbal-ance by following the instruc-tions in this chapter, since es-trogen dominance puts you at significant risk for weight gain, breast cancer, prediabetes,
and diabetes.
If you have fewer than five of these symptoms or are
unsure, still perform this reset, whether you’re a meat eater or not so you can deter-
mine if you are estrogen dominant.
Most doctors prescribe birth control pills for
women with ill-defined hormone problems up
until age fifty, and hormone re-placement therapy after that.
Birth control pills balances out women who have too much
estrogen.
But the particular issues women face —
difficulty losing weight, breast tenderness, ovarian cysts, premenstrual syndrome,
endometrial polyps, fibroids, endometriosis are caused mainly by estrogen dominance and most of mod-
ern medicine are not addressing it.
Meat consumption plays a key role. With this chapter, we will correct this with food choices.
Choose nutrient dense green vegetables like spinach, broc-coli, peppers, bok choy, water-cress, cauliflower, gem squash, turnips, radishes, carrots and
green beans.
2. Increase Fibre Intake: Starting at 15g, increase firbre intake daily with 5g up to 45g daily. Fibre intake stimulates bowel movement and assists the body in detoxing the liver
from toxins and excess estrogen.
Stick to fibre rich foods that grow naturally. Convenience foods like cereals and breads are high in sugars and carbo-hydrates and should be avoid-
ed during this program.
A cup of steamed broccoli and one cup of lentils offer 22g of
fibre in one meal.
Food List: Lentils, organic veg-etables like spinach,
MEATLESS: 3 DAY RESET FOR ESTROGEN
During the next three days our goal is to reset your estrogen by excluding meat and alcohol intake as well as at the same time start boosting your fibre intake in order to promote fat
loss.
The directions are simple: Skip eating meat for the next three days. Consume around 1kg of vegetables daily and increase your fibre intake with 5g daily, starting with 15g fibre on day
one.
These small steps will already yield dramatic results!
ESTROGEN RESET: RULES TO FOLLOW EACH DAY
1. Exclude Meat and Alcohol: Eat a minimum of 1kg vegeta-ble daily (around 5 to 10 cups depending on vegetables) An easy way to approach this re-set is to make soups or super-
food smoothies.
Food List: Lentils, beans, nuts, nut butters, seeds, fish low in mercury, sardines, chicken
and eggs.
green beans, broccoli, cabbage etc; soaked chia seeds, ground flax seeds, berries, pshylium
husk powder.
3. Eat Good Fats: Good fats include natural saturated fat foods like coconut oil, avocado and fish. Cook food in coconut oil when you need to use oil. Saturated fats do not damage arteries and stay stable under high heat. These fats make the membranes of your cells more
flexible and heal your metabolism.
Food List: Cold water fish like salmon, mackerel, crustaceans like oysters, shrimp and crab; evening primrose oil, pastur-ized ghee, nuts, nut butters and nut oils, poultry and pas-turized eggs, seeds like flax, sunflower and chia; avocados, duck fat, raw olive oil, avocado oil. olives, seeds like pumpkin and sesame, coconut oil and
mct oil.
LUNCH
Detox shake made with 1 cup unsweetened almond
milk, 1 cup chopped spinach, 1 ta-
blespoon mct oil, 1 cup chopped bell peppers
and 15 cashew nuts.
OR
Steamed hake with lime and garlic
2 cups salad
OR
2 cups green vegetables like broccoli, sprouts, spinach, cau-
liflower or brussels sprouts inside an egg frittata
BREAKFAST
1 Cup lightly green or rooibos tea (start to wean off
caffiene.)
Omelet made with 3 eggs,
halve cup asparagus, 1 cup chopped spinach cooked
in a tablespoon of coconut oil.
OR
Salmon with poached egg and baby spinach
OR
A superfood juice from spinach celery and apple with cinamon and coconut oil to
keep blood sugar stable
SUPPER
Fist size salmon1 cup steamed broccoli
2 cups salad with 2 table-spoons olive oil and red wine
vinigar to taste.Example salad: 1 cup chopped artichoke, halve cup chopped purple cabbage, halve cup
chopped lettuce.
OR
Superfood Shake made with coconut cream and a blend of your favorate greens. Add gin-ger and or cinnamon for more
flavor
OR
Avocado stuffed with salmon, fresh homemade
mayonaise, chopped red onion or spring onion
MENU: MEATLESS
1. Do you constantly crave sweet foods or do sweet foods improve your mood or calm
you down?
2. Are you having trouble cut-ting sweets and high carbohy-drate foods like breads or ce-reals, french fries, chocolates, biscuits and ice cream from
your diet?
3. Do you have blood sugar problems?
4. Do you feel tired or shaky/ anxious or irritable if you go without food for longer than 3
hours?
SELF ASSESSMENT: INSULIN RESET
The following assesment will give you an indication if your weight loss problems are related
to insulin being out of balance.
Due to the high amounts of carbohydrate pro-
cessed food consumed, this is a com-mon problem for most
overweight patients:
5. For women, have you got a waist size of more than 85cm and for men more than
100cm?
6. Is your body mass index more than 25?
7. Do you have irregular or painful periods, acne, mood swings, PMS, depression, or just irritability? Weepiness, sometimes over the most ri-diculous things? Mini break-downs? Anxiety, Increased
hair growth, polycystic ovary
sindrome, infertility or ovarian cysts?
8. Do you struggle to lose weight or sometimes gain
weight aggressively?
9. Do you live a sedentary life-style or do you excercise less
than 3 times a week?
10. Do you have high blood pressure with
systolic greater than 140 or di-astolic greater than 90 or do
you suffer from heart disease or atherosclerosis.
SUGAR FREE: 3DAY RESET FOR
INSULIN
Let’s get started! For each reset a mere 72 hours is enough to reset and reverse hormone re-ceptors in your body and free you from the chronic symp-
toms including weight gain.
Over the 21 days of this pro-gram you will gradually see simptoms dissappear and your health restored so be sure to follow the guidelines
diligently. Resetting insulin is probably the single most important ac-tion you can take to lose ex-
cess fat.
Interpret your results:
If you have 5 or more of the symptoms on the assessment, you are more than likely insu-
lin resistant. Luckily we can fix this perma-nently by following reset guide-lines and following a low car-bohydrate lifestyle onwards. This will significantly decrease your risk for diabetes and also
support overall wellness.
You can step into the grace of metabolic intellegence within a mere 3 days and reset your insulin pathway by following
these guidelines.
For this reset, you will eat as little as 15g carbohydrate per day mainly from green vegeta-
bles.
Absolutely now sugar is al-lowed and for the next three days you will also be avoiding fruits, milk, yoghurt and any other foods containing sugars.
Make sure you check labels of any foods that you eat. A good guideline is to keep carbohy-drate count below 3g per por-
tion.
This will help discipline you for future as well as for the re-mainder of this program. You
will be eating a maximum of 25g carbs during
the 21 day process.
Don’t worry, it is easier than most people think. Once you have entered ketosis all crav-ings dissappear and you will
have lots of energy.
Following the 7 resets on this program will resynchronize your entire system and give you a fresh start on your well-
ness journey!
Good luck!
peppers, bok choy, watercress, gem squash, turnips, radishes,
lettuce, rocket etc.
2. Eat 500g of vegetables or salad:
A good guideline is to eat at least 3 to 4 cups of fresh
vegetables or salad per day.Frittatas with veggies are great
on this program. Make sure you have enough
fresh veggies and salad ingredients available during
the next 21 days.
3. Eat protein at each meal: Make sure you include 100g to 200g of protein per day. - around 25g to 45g per meal.
Good proteins include fish, chicken or beans. White
kidney beans are great as they contain a carb blocker!
Food List: Lentils, black beans, pinto beans, white kid-ney beans, fish (cod, salmon, mackerel, sardines) free-range
pasturized or organic chicken and eggs.
4. Eat at least every 4 to 6 hours:
If you have insulin problems you will probably find that
SUGAR FREE RESET: RULES TO FOLLOW
Continue the rules implemented from the meat-
less reset and follow the following simple yet powerul
guidlines below to reset insulin:
1. Eliminate sugar and sugar substitutes:
Sugar and sugar substitutes raise blood sugar, putting pressure on the pancreas to produce insulin. We want to break this cycle and give your
system a rest.
Sugars include: white table sugar, honey, agave, brown
sugar, sucralose, maple syrup, molasses. The only sweetener allowed is stevia. Also stay away from hidden sugars like ketchup, salad dressings, sauces and pack-aged cereals. Exclude breads and sodas as well as alcohol and milk. Have cream or coco-
nut cream instead.Sugary veggies include: peas,
butternut, potato, beets, carrots, corn and sweet corn.
Food List: Spinach, green beans, broccoli, cauliflower,
you’re hungry around 2 to 4 hours after a meal. Eating regularly in the day will help a lot until you get into ketosis,
which will stabilize blood sugar and cravings. Drink enough water - about 1.5 to 2L
daily.
Food List: Avocado, coconut and olives
5. Eat high quality nutrient dense organic
foods: Focus on low GI greens such as
spinach, rocket, chard, dandelion greens, broccoli etc.
6. Eat pro-biotic foods:Fermented foods are a great source of good bacteria, which is so important to supplement and can really take your health
to the next level. Fermented foods also help detoxify the body from heavy
metals.
Food List: Yoghurt, kefir, miso, fermented veggies like sauerkraut, pickles and
kimchi. Kimchi is low in carbo-hydrates, helps stabilize blood sugar levels and contain high amounts of fibre as well as Vit
A and C.
LUNCH
1 Cup sauteed greens (kale, chard and spinach or mustard, turnip and beet greens) with 1 tablespoon organic pastured
ghee180g organic turkey burger wrapped in lettuce leaves or
other greensQuick green tonic - See recipe below
OR
Bakchoi with organic chicken stock and hake fried in
coconut oil with fresh garlic and parsley
OR
Frittata as breakfast menu
BREAKFAST
1 Cup hot water or herbal tea with lemon
Frittata made with 2 egg whites and 2 whole eggs, 1 cup sliced green vegetables like asparagus, zucchini, spin-
ach, chard, olives
OR
Egg salad with fresh corrian-der and rocket leaves, red and green onion & home made
mayonaise
OR
Superfood juice with your fa-vorite veggies, a table spoon of coconut oil & ginger or cin-namon and a pinch of cayenne
pepper
SUPPER
100 to 200g cod cut up and sauteed in 1 tablespoon coco-
nut oil180g brussels sprouts sauteed
in 1 tablespoon coconut oil1 to 2 cups salad with
avocado oil or olive oil and 1 tablespoon red wine
vinegar
OR
Hake with 2 cups salad and av-ocado
OR
Frittata with choice of veggies and salmon stips
MENU: SUGAR FREE
Quick Green Tonic1/2 avocado 1/2 cup watercress leaves3cm fresh ginger peeled and chopped 3cm fresh rutmeric root peeled and chopped1/2 cup radish sprouts juice of 2 limes1 cup filtered water and 2 to 3 ice cubes 1 tablespoon MCT oil
Blend in high powered blender until smooth to keep all fibre and antioxidants.
3. Tendency to skip breakfast or eat hours after rising in the morning 4. Drinking sodas and fruit juices - more than 100ml daily
5. Overweight/ obesity(body mass index above 25)
6. More than 15kg overweight
7. Menopausal weight gain, especially around the waist
8. Increased fat in the skin covering your tricep muscles/ upper arms
SELF ASSESSMENT:
LEPTIN RESET
Consuming too much fruc-tose can cause problems with leptin - an important hormone that regulates body fat.
Have you been experiencing any of the following over the last 6 months:
1. A sometimes strong insatia-ble appetite
2. Binge eating especially after 5pm or within 3 hours of going to bed
9. A diagnosis of metabolic syndrome or insulin resistance ( more than 5 symptoms listed for insulin reset
10. Weird or profuse sweating patterns compared to younger years
11. Fatigue after excercise and slow recovery 12. Joint problems - arthritis, painful joints or if your doctor suggested knee, hip or shoulder surgery
13. High levels of RT3 (reverse T3 -for wich leptin re-sistance increases the levels of this hormone) RT3 slows down the thyroid function and ultimately the metabolism
14. High triglycerides - greater than 100mg/dL
FRUCTOSE FREE: 3DAY RESET FOR
LEPTIN
Restricting fructose corrects both insulin and leptin
levels. This in turn stabilize blood sugar and cravings leaving you in control of your
weight.When a patient is leptin resist-ant, the brain doesn’t signal to the body when it is full and
they keep craving food.
When resetting leptin, we suppress dopamine and food stops tasting addictively good. For long term weight loss, this is like flippng the hunger switch and giving your recep-tors a break from wrong foods.
Interpret your results:
If you have 5 or more of these symptoms you are most like-ly leptin resistant. This causes severe overeating resulting in obesity, prediabetes and dia-
betes.
We will cut down fructose in the next 72hours in order to reset leptin hormone. This will result in weight loss as well as
eliminate cravings.
In future fruits are to be eaten only in season and not in ex-cess. These along with honey are the ‘sweets’ of nature and overindulgence can cause obe-sity and metabolic problems.
FRUCTOSEDO’S AND DONT’S
Fruit is full of nutrients and probably fine for your metab-olism in season and in small amounts - stick to low GI fruits
like berries
The amount of fruit your body can tolerate depends on your
genetics as well as activity levels
Excess fruit consumption linked to greater risk of blood
sugar problems, diabetes, weight gain and met-
abolic syndrome
Whole fruits are rich in fibre whereas juice lack this
Dried fruits are high in sugars similar to candies
Excess fruit consumption spikes blood sugar and excess
sugars are stored as fat
Our ancestors ate fruits only in season, not daily as prescribed by main stream nutritionists
In a study with rats, when over-fed on fruits they developed
metabolic syndrome within 1 week
3. Forgo alcohol: AIn addition to extra calories
and sugars in alcohol, your favorite cocktail is likely to contain fruit juice and fuctose. Leptin is also very delicately intertwined with the liver and therefore it is best to avoid al-
cohol for the full 21 day program.
4. Stop snacking: Leptin resistant patients often
make a habit of snacking because they are disconnect-ed from true hunger. Break this habit and stick to 3 meals a day keeping protein and good fats in each meal to help stabi-
lize blood sugar levels and decrease cravings. As leptin levels start to normalize you will experience less cravings.
LEPTIN FREE RESET: RULES TO FOLLOW
To reset leptin - follow these rules:
1. Start your day with protein:
Have a protein meal within 30 minutes of awakening. This reduces cravings for fructose
and sugars.Consume good amounts of protein throughout your day approximately 75g to 100g. Two eggs contain around 13g of protein and 100g of chicken
around 36g.
2. Eat your 500g low fructose vegetables
and salad: Veggies contain lots of fiber and good antioxidants but can
also contain fructose. 500g of veggies is around 2 to
4 cups which you can split between meals.
Stick to the greens and low carb vegetables as prescribed
in previous sections of the program.
Keep avoiding veggies like potato, sweet potato, peas,
carrots, corn and beetroot.
5. Eat enough good fats: In order to heal your
metabolism and keep blood sugar levels stable, you will have to consume more good
fats .
Good sources include: coconut cream and coconut oil,
avocados, whole coconut, butter, fish and nuts in
moderation.
6. Avoid nightshade fruits and vegetables:
For some people solanine found in nightshade fruits and vegetables cause inflamma-tion and digestive problems.
Potatoes, tomatoes, eggplant, bell peppers and some
legumes when treated with petunia as pesticide.
LUNCH
Thai coconut chicken soup with 2 cups salad 2 table-spoons olive oil and red wine
vinigar to taste
OR
Frittata with choice of veggies
OR
Hake fried in coconut oil and garlic with broccoli and spin-
ach
BREAKFAST
Egg salad with fresh corrian-der and rocket leaves, red on-ion and green onion and fresh
home made mayo
OR
Mint chocolate nut shake
OR
Superfood juice with your fa-vorite veggies and a table spoon of coconut oil or coco-nut cream. Add ginger or cin-namon and a pinch of cayenne
pepper
SUPPER
Crab sticks1 cup bok choy sauteed
2 cups salad with watercress
OR
Hake with 2 cups salad and av-ocado
OR
Frittata with choice of veggies and salmon stips
MENU: LEPTIN FREE
Mint chocolate nut shake2 Heaped spoons cacao 1 cup coconut cream1 cup freshly chopped mint leaves 1/2 cup fresh dandelion greens4 to 5 ice cubes 1 tablespoon sugar free almond butter
Blend in high powered blender until smooth and garnish with a mint leaf and cinnamon.
Thai coconut chicken soup2 stalks lemongrass cleaned and chopped 1 large piece ginger peeled and choppedZest and juice of one lime 2 cloves garlic6 cups low sodium chicken broth 500g cooked organic chicken thigh chopped1 cup cooked mushrooms 1 can coconut cream3 tablespoons fish sauce chili oil and cilantro leaves for garnish
3. Overeating when stressed
4. Blood sugar problems whether too high or too low
5. The idea of giving up coffee seems outrageous to you
6. You suffer from burn-out and/ or cronic stress
7. Your testosterone levels are low
8. You are experiencing PMS (premenstrual syndrome)
SELF ASSESSMENT:
CORTISOL RESET
Caffeine addiction is the main cause of cortisol im-balance.
Have you been experiencing any of the following over the last 6 months:
1. Difficulty sleeping
2. Consuming coffee or caffeinated drinks most days of the week
9. You suffer from indigestion, gastroesophageal reflux dis-
ease or stomach ulcers
10. You’ve been diagnosed with osteoperosis or told you
have thinning bones or ostepenia
11. Breast tenderness or ex-periencing a fybrocystic breast
change
12. Drinking caffeine often and once the buzz wears off
you feel more tired.
CAFFEINE FREE: 3DAY RESET FOR
CORTISOL
Restrict caffeine for the re-mainder of this program and experience better stress re-sponse as well as improved
sleep and increased energy.
To make your life easier, coffee can be replaced with either tea or cacao, which contains about a tenth of the amount of caf-feine - much less than coffee.
Caffeine triggers high blood sugar, followed by an
insulin spike and blood sugar crash - eventually leading to weight gain
Interpret your results:
If you have 5 or more of these symptoms you are more than likely addicted to caffeine and
it is robbing you of energy.
Removing coffee and caffeine is crucial if you sus-pect addiction but also if you
live a high stressed life.
Continue to avoid alcohol for the full 21 days of the
program.
Alcohol increases cortisol levels and weakens brain
function, gene function as well as mineral absorption.
Caffeine consumption in natu-ral whole foods and moderate quantities can be good and might reduce the risk for the
following:Alzheimers disease
PakinsonsStroke
Liver injuryGallstones
May cause following:Anxiety and irritability
Sleeping disordersAddiction
Retard brain developmentImpair GABA production
Implicated in following:Skin ageing
OsteoporosisHot flashes
PMSTeeth grinding
InfertilityFibrocystic breast disease
Stimulates following:Adrenaline
CortisolEstrogen
Potential toxins:Acrylamide - a neurotoxin and
carcinogenMycotoxins from mold that
cause weight gain
CAFFEINE FREE RESET: RULES TO FOLLOW
Continue the rules in the previ-ous resets.
To reset cortisol and stress hormones - follow these rules:
1. Eliminate all caffeine: This includes coffee, black tea,
green tea, soda and energy drinks
Caffeine alternatives list: Hot water with lemon and a pinch of cayenne pepper, hot water with cardomom, herbal
teas
2. Continue eating 500g of vegetables a day:
Include healthy fats and pro-teins and small servings of low glycemic fruit like blue berries
3. Keep your carbohydrate amounts between 20g and
40g per day.
Keep to similar meals as in previous menu’s and make
sure to avoid all caffeine
2. Celiac disease or within your close relatives 3. Anxiety depression or schiz-ophrenia
4. Migrraines or headaches
5. Unexpected weight gain and difficulty losing weight
6. Attention dificit or autism. Low birthweight (below 3kg) or of short stature
7. Joint pain or aches, bone pain
8. Brain fog or chronic fatigue
SELF ASSESSMENT:
THYROID RESET
To reset the thyroid our main focus will be to cut out cereals and breads.
Have you been experiencing any of the following over the last 6 months:
1. Diagnosis with Irritable bowel syndrom, constant con-stipation or diarrhea, frequent gas, abdominal bloating and or pain. If you have had food poisening it also puts you at greater risk for gluten prob-lems
9. Hair loss, chronic eczema or acne, unexplained skin rashes
10. Vitamin and or mineral de-ficiency 11. Menstrual disorders, un-explained infertility, repeated miscarriages
12. Loss of balance or coor-dination, walking difficulty or with a wide gate
13. Restless legg syndrome
14. Auto immune disorders, Thyroid antibodies/ thyrioditis or Hashimoto’s disease
GLUTEN FREE: 3DAY RESET FOR
THYROID
If you have had symptoms for a while, cutting out gluten could be just what you need. You might feel so good that you decide to keep following this lifestyle after completion
of this program.
A major cause of weight loss resisitence is due to dietary stress from certain foods such as grains. Removing these food choices, helps shed weight and provide dramatic improvements in gut, pancre-as, brain, thyriod funtion and
insulin levels.
Interpret your results:
If you have 5 or more of these symptoms you very likely have a problem with grains, particu-larly gluten. You show symp-toms of imflammatory, aller-gic, digestive autoimmune, mood or cognitive problems.
Go gluten free and consider having yourself tested for glu-
ten intolerence.
There are great alternatives to wheat based crackers and po-tato crisps. You will find these at most health stores under
the gluten free section.
Try roasted seaweed or life-bake crackers with linseed and psillium husk - these are a great source of fibre and ome-
ga fats.
Carb clever granola is another option to replace
cereal and you will find excellent mixes at
Woolworths stores.
There is a good variety of glu-ten free products around to keep your tastebuds and tum-
my happy.
Make sure you check labels for any foods you buy to avoid
chemicals and grains.
Avoid gluten free carbohy-drates. Refined carbohydrates whether they contain gluten or not, increase production of in-sulin, which blocks your ability
to burn fat.
Artificial seasoning and fla-vors. In most cases manufac-turers try to hide these ingre-dients so it’s always best to go natural instead of processed.
Look for ingredients like ‘seasoning’, ‘flavoring or
natural flavoring’, hydrolized vegetable protein, maltodex-trin and modified food startch wich could all be derived from
grains and wheat.
2. Eat 500g of fibre rich vegetables or
salad daily: For women keep 3 to 4 cups of leafy greens such as kale, spin-ach, lettuce, rocket, broccoli.
Approximately half should be lightly cooked and half raw as
salads.
GRAIN FREE RESET: RULES TO FOLLOW
Continue rules from previous resets and make sure you have enough grain free prod-ucts available in your pantry.
These are easy to find in most health stores and supermar-
kets these days.
1. Avoid all grains including flour:
These include Pizza, pasta and pastries.
Bread and cereal or any foods made with grains - even the
gluten free ones. Make sure grains are not in
the list of ingredients.
Avoid wheat, rye, barley, oat, corn, durum, millet, rice.
Processed foods containing grains, wheat, gluten deriva-
tives, or thickeners. These include hot dogs, lunch meats, mustard, pickles, ice cream, salad dressings, canned soups, dried soup mix-es, non dairy creamers, pro-cessed cheeses, cream sauces,
beer, spices and other.
These are slow carbs and don’t raise insulin levels.
3. Limit your net carbs: Keeping your carbohydrate in-take between 20g and 49g dai-ly will ensure you lose weight and feel great. Net carbs does not include fibre so you can minus the fibre from the total carb amounts on flax crackers
or carb clever muesli.
Your ideal carb limit will de-pend you genetics and activity levels but for most people it is around 40g up to 100g on a
varying weekly carb cycle.
4. Eat clean proteins:Organic eggs, poultry and sea-food. Keep to around 80g to 100g of protein daily. Include half a cup of beans if these
don’t make you bloated.
5. Limit fresh fruits:Avoid sugary fruits, dried fruits
and fruit juices. Allowed fruits on this diet in-
clude: avocado, olives, coconut.
LUNCH
Spagetti squash with home made pesto or fresh basil served with steamed shrimp
OR
Thai coconut chicken soup with 2 cups salad 2 table-spoons olive oil and red wine
vinigar to taste
OR
Superfood shake with ginger and lemon
BREAKFAST
Mint chocolate nut shake
OR
Egg salad with fresh corrian-der and rocket leaves, red on-ion and green onion and fresh
home made mayonaise
OR
Frittata with choice of veggies
SUPPER
Pistachio crusted stuffed chicken breasts, 2 cups
salad and olive oil /lemon juice to taste
OR
Crab sticks1 cup bok choy sauteed
2 cups salad with watercress
OR
Hake with 2 cups salad and av-ocado
MENU: GRAIN FREE
Pistachio-crusted stuffed chicken breastsPreheat oven to 350degress F4 boneless skinless chicken breasts - slice open into side for stuffing 2 or 3 leaves of spinach 4 slices roasted red pepper 85g almond butter Mix these for stuffing into open cut breasts .Pin breasts closed with a toothpic or two after stuffing
2 tablespoons extra virgin oilive oil2 tablespoons cashew butter2 tablespoons lemon juice 1 teaspoon sea salt1/2 teaspoon onion powder 1/2 teaspoon oregano1/2 teaspoon garlic powder 1/2 teaspoon cuminMix all and roll breasts in to coat evenly, thereafter roll into crushed pistacios and quonoa1/2 cup pistachios - shells removed 4 tablespoons quinoa flakes
3 tablespoons coconut oil in skillit on high heat to seal chicken then on baking tray into the
4. Cheese ‘addiction’ - you simply cannot say no to cheese
5. Frequent skin reactions like rash, itchy
bumps, red skin or hives
6. Stuffy or runny nose, wa-tery or itchy eyes, coughing,
sneezing or wheezing after having yoghurt or dairy
products
7. Diarrhea or constipation after ice cream/ dairy
SELF ASSESSMENT:
GROWTH HORMONE RESET
Have you been experiencing any of the following over the last 6
months:
1. Anaphylaxis - sudden aller-gic reaction during which you
can have trouble breathing, talking or
swallowing due to swelling
2. Having rash as a small child as a reaction to cow’s milk but ‘outgrowing’ it as you got older
3. Tendency towards sinusitis (sinus infection) with-
out figuring out a cause
8. Addiction to a milk based treat such as frappuccino
9. Tendency to have cheese with every meal
10. Bloating or irritable bowel
11. Upset or rumbling stom-ach just after cheese or ice
cream
12. Swelling of the tongue, face, throat or mouth
Disadvantages of dairy to the body
Linked to increased mortality in men and women
May increase the risk of breast cancer - data are mixed
Contributes to rising rates of allergies, intolerances and sensitivities - particularly to ca-
sein, whey and lactose
Most conventional dairy con-tains growth hormones and is ultra pasteurized, which kills
off good bacteria
Interpret your results:
If you have 5 or more of these symptoms you are very like-ly intolerant of or allergic to
dairy.
If this is the case it could be the reason you are struggling
to lose weight.
Although dairy tastes delicious and creamy with a slight possibility that it may de-crease your chances of kidney stones, there a a list of disad-
vantages to consuming this food choice.
Absolutely no benefit to weight or fat loss
During WW2 when dairy was rationed, heart disease rates
fell dramatically
Paradoxically it may increase your risk of fractures. It is not proven that dairy itself is nec-
essary for bone health
Between 50 and 100% of all humans have intolerence to-
wards lactose
3. Eat lots of fibre and fresh vegetables:
Continue to eat at least 500g of vegetables and salad greens daily.
4. Drink “milk”: Look for milk alternatives oth-
er than animal derived milk.
These include:
Almond milkCoconut milk
Hemp milkCoconut creamCoconut kefir
DAIRY FREE RESET: RULES TO FOLLOW
Continue rules from previous resets. By now you should be feeling a difference in your overall heath from the
changes made. Enjoy even more wellness by following the rules for dairy free reset for growth hormone.
Removing dairy makes room for more alkaline foods filled
with fibre, minerals and iron.
1. Avoid milk, cheese, but-ter, kefir and yoghurt:
Also avoid cream and any sauc-es made with dairy or cream.
2. Make sure you are getting enough protein:
Good clean proteins sources like crustaceans, cold water fish, grass-fed beef (when you decide to consume red meat again), free-range eggs, seeds and beans if you don’t have
problems with these.
5. Substitute conventional butter with pastured ghee:
Ghee has the milk solids re-moved and is casein free.
6. Make creamy non-dairy soups:
You can get the same creamy effect with coconut cream.
7. Look for foods that are la-beled vegan:
Vegan foods contain no dairy. This range offer dairy free
mayonaise and cheeses. To be safe, still check labels to make sure these don’t
contain casein.
LUNCH
1/2 cup hummus with 1 cup sliced cucumbers
OR
Creamy greens soup(rich in calcium and vitamins K and D)
OR
Superfood shake with ginger and lemon
BREAKFAST
Hot water with lemon and cay-enne
Mint chocolate nut shake
OR
Frittata with choice of veggies
OR
Salmon and egg omelette
SUPPER
Chicken stir fry made with 100g to 200g chicken pieces
sauteed with greens in coconut oil
OR
Creamy greens soup
OR
Thai coconut chicken soup
MENU: DAIRY FREE
Creamy greens soup2 tablespoons coconut oil 3 cups cauliflower florets chopped6 asparagus spears chopped 2 large shallots/ onion of choice2 cloves garlicHeat coconut oil in pot and add above ingredients until tender. Reduce heat and stir in below, stirring until leaves have brightened
1 cup argula or rocket 1 cup broccoli rabe florets1/2 cup watercress leaves
Add 3 cups organic vegetable or free range chicken broth. Working in batches, transfer to a blender and puree until smooth, returning to the pot once done and keep on low heat.Stir slowly addding in the following before serving:
3/4 cup unsweetened coconut milk or coconut cream3 tablespoons of lemon juice 1/4 teaspoon cayenne pepper
5. Frequent chest colds and bronchitis
6. Ears that itch or tinnitus
(ringing in ears)
7. Frequent skin rash, itchy bumps, red skin or hives
8. Dark circles or bags un-der your eyes, itchy eyes or increased mucus in the eyes
when you wake up
9. Brain fog and or poor mem-ory
10. Bad breath constantly
SELF ASSESSMENT:
TESTOSTERONE RESET
Have you been experiencing any of the fol-
lowing over the last 6 months:
1. Fatigue, despite 8 hours of more sleep
2. Fatigue after training or ex-ercise
3. Feeling jittery, shaky or irri-table if you stop eating foods like refined carbs, sugar or caf-
feine
4. Achy joints
11. Hitting plateau with weight loss and regaining any loss
afterwards
12. Puffy face like when you retain water
13. Difficulty recovering from major stress like surgery
14. Mood swings, including depression, anxiety and irrita-
bility
15. Tummy troubles like gas, bloating, nausea, wind or
heartburn
Water
The two most common con-taminants in water are lead and chlorine. About 20% of lead exposure in humans are
because of drinking water
If you are lucky to stay in JHB DBN or CPT - Aquazania offers pure water through osmosis at
very affordable prices including water cooler with
hot and cold option
If you prefer installing your own purification system at home instead consider the fol-
lowing:
Interpret your results:
If you have 5 or more of these symptoms you need at least a
3 day toxin reset
During your toxin reset it is im-portant to drink extra water in
order to flush the system
Make sure you drink clean water and that it doesn’t con-tain contaminants like lead, fluoride, chlorine, arsenic, ni-trates, sulfates, herbacides, pesticides, bacteria and other micro-organisms like parasites
ALKALINE WATER FILTERSThese are costly and lay claim to neutralize acid in blood as well as fighting free radicals - but it is not certain if all toxins
are eliminated
CARBON FILTERSActivated carbon absorbs im-purities. Make sure to check the range covered as some only remove chlorine while other offer a broader range of contaminant absorption. Not
too costly
REVERSE OSMOSIS SYSTEMSWater is pushed through a membrane that blocks par-ticles and combined in most cases with a carbon filter for
optimum purity
available to keep your body clear of toxins
2. Up your intake of alkaline forming foods:
An easy way to do this is to start your morning with a cup of hot water and lemon fol-lowed by a green shake for
breakfastAim for two to three servings
of greens each day
3. Continue to eat 500g of vegetables / salad
each day: Make sure you consume cru-ceferous vegetables like cab-bage, broccoli and brussels sprouts. These boost phase 1
liver detoxification
Onions will boost phase 2 liver detoxification so be sure to in-clude these at this stage more
frequently
If you have thyroid issues it is safest to lightly cook all vege-
tables
4. Keep your fibre intake of 35g to 45g daily:
Fibre helps bind metabolic blockers. If your gut’s
feeling fine, you can increase fibre intake even more
TOXIN FREE RESET: RULES TO FOLLOW
This reset is a good booster for the previous resets on this program in that it clears your
detoxification pathways
Besides what you put into your body it is also good to consider what you put on your skin and
hairToxins are as effectively if not more absorbed through the
skin as in the gut
It would be wise to avoid chemical creams and soaps, deoderants etc. for the next 3
days
Visit The soap barn for online order and delivery of accept-
able natural products.
Integrate the previous 6 resets and deepen detoxification by replacing 2 meals a day with a
clean shake
1. Be wary of skin products:
Be aware of what you put on your skin, hair or in your mouth for body care. There are good natural toothpastes, soaps, shampoos and creams
5. Add seeds and spices to your cooking:
Caraway and dill seeds im-prove phase 1 of liver detox. Curcumin (turmeric), rose-mary,m thyme and oregano
help phase 2
6. Make sure your food con-tainers are safe:
Using glass and stainless steel is always best. Avoid storing and cooking in plastic contain-
ers
7. Get outside more: Air that we breathe inside our home or office can be up to 5 times more polluted than out-
side air
Take a brisk walk outside for 15 minutes after meals or any time of day to detox and clear
your mind
Replacing toxic home care and cleaning products will also be a good action during this reset
Use white wine vinegar, herbs, essential oils, borax, olive oil and lemon juice as safe clean-
ing ingredients
LUNCH
100g raw oysters, 2 cups salad with 1 avocado, radishes , olive
oil and pumpkin seeds
OR
Creamy greens soup(rich in calcium and vitamins K and D)
OR
Superfood shake with ginger and lemon
BREAKFAST
Tulsi Tea or Hot water with lemon and cayenne
Superfood shake - add sun-flower and chai seeds
OR
Quick green tonic
OR
Creamy greens soup
SUPPER
Creamy greens soup
OR
Liver tonic
OR
Thai coconut chicken soup
MENU: TOXIN FREE
Liver tonicMakes 3 to 4 servings
2 cups filtered water 2 medium beets peeled and sliced2 cinnamon sticks 6cm fresh ginger peeled and chopped6cm fresh turmeric peeled and chopped 1 cup broccoli sprouts4 to 5 large leaves of spinach/ red chard 8 to 10 leaves of dandelion greens1/2 cup fresh mint leaves Juice of one red grapefruit
Boil in water, beets and cinnamon over high heat for 20 to 30 minutes. Strain beets and discard water and cinnamon sticks. Blend all remaining ingredients with beets in a blender until smooth. Return mixture into a pot over low heat for another hour or two.
Serve hot or cold.
SUPERFOODSCacaoMaca
Raw hempSea vegetables
Bee pollenMedicinal mushrooms
OystersWild caught salmon
TurkeyBlueberries
BroccoliOranges
TomatoesPumpkin
Greens like spinach, chard and kale
Green teaWalnutsYoghurt
WHAT TO EXPECT WHEN YOU’RE
DETOXING
Going toxin free is a big change to your system. Your body might be used to all the chemi-cals you’ve been exposing it to.
During the first few days you might experience recurring symptoms from previous re-sets. This will pass and is just your body’s way of letting go the toxins. You will feel much
better soon!
Symptoms during detox might include:
Mood swingsIrritability
RestlessnessNightmares
AcneHeadaches
SUPERFOODS
These are superconcertrated in nutrients and boosts the im-
mune system, increase energy, lower cho-lesterol, boost your modd, reduce cancer risk and create
balance in the body
RE-ENTRY TO NORMAL EATING
You can repeat the 21 day re-set plan every 6 to 12 months. It is good to expose your body to more challenging foods again and reset from time to time. You will still experience improved health benefits dur-ing re-entry phase. Re-entry will also help you determine which foods to avoid on a
more permanent basis
5. Keep going:Once you’ve completed one re-entry food, move on to the
next and repeat the process for the next three days noticing and recording
your bodys responses
6. Stick to the 3 day minimum:
Do not rush the re-entry phase. Give at least 3 days to
allow your body to respond and record
changes
You can spend more time on each phase but absolutely not
less than 3 days
7. You don’t need to re-intro-duce all the foods:
For instance if you know that your body reacts badly to any particular food choice - then
keep it out permanently
8. Keep it clean:While you are re-introducing each food, do not be tempted to just let go and include all at once. This part of the program is just as important and it is accurate only when keeping to
the basic guidelines. It will teach you a lot about
your body
RE-ENTRY RULES:
During re-entry you will be re-introducing one food choice at a time for 3 days to monitor
the body’s response. It is good to keep a journal for your body’s re-sponse to each re-entry food
1. Journal your body’sresponse:
for each re-entry food
2. Choose your challenge food:
Sometimes the food which you struggled most to give up ends up being the very food choice that your body is most
reactive to
3. Include challenge food in one meal per day:
Beginning on day 22 introduce your choice of food to re-intro-duce and include each day for
the same meal
4. Monitor and record:After consuming your choice of re-entry food, journal changes in mood, gut chang-es like bloating, gas, bowel movements, gurgling, cramps or discomfort and also check
your pulse
Be gentle and have fun:Allow yourself at least one treat every now and then if you feel you really want to en-
joy something unhealthy.You have worked hard to get your body clean and function-ing optimally, but you have to
also remember that your body is resiliant and can really handle a little pressure now and then, in fact it is good and makes it stronger and more adaptable. Don’t overdo it - be gentle but also have some fun. You can always detox and reset again
You are in charge:The very same way you might want to indulge some days, you can always choose to ex-clude certain foods from your diet for a time or even perma-nently. Choose your lifestyle going forward and have fun being in charge as you under-
stand your body better
RE-ENTRY TIPS:
Continue your favorite rituals:
Make permanent changes to your lifestyle like the
habit of drinking hot water with lemon and cayenne on an empty stomach or your morn-
ing/ evening bath routines. Taking better care of yourself gets you in the habit of being more focused and re-
sponsible with regards to your eating habits and self care.
Substitute a meal for a veg-gie shake/ tonic:
You can continue detoxing for up to 90 days if you want. This means you can do shakes twice a day during extended
detox. If you proceed with re-entry it is good to give your body a break every now and then by substituting a meal for a su-
perfood shake or tonic
Control red meat:If you have coped well on cleaner sources of protein, try to keep red meat limited to
once or twice a week unless you are convinced that you really need red meat for energy - in which case, make
sure it is organic grass fed
Stay in control:Just like maintaining your home or vehicle, your body needs to be checked and maintained continuously. You don’t have to weigh and meas-ure daily. Just be aware of any changes in your energy levels, mood, sleep paterns, cravings etc. and weight once in a while to make sure you’re still in
good condition. Keep to portions sizes and good food choices. Keep a standard mindset of being re-sponsible about what you put
in and on your body