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