The Anti-Estrogenic Eating Plan Outline

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Table of Contents

Quick Reference Food List ..................................................................................................................... 3 Phase I – Detoxification ........................................................................................................................... 4

Detox Diet – Sample Day – Phase I ........................................................................................................... 5 Detoxification Food Choices ...................................................................................................................... 6

Phase II – Switching to High Fat ........................................................................................................... 8 High Fat Diet – Sample Day – Phase II ...................................................................................................... 9

High Fat Diet Notes .............................................................................................................................. 10 High Fat Food Choices for Phase II ..................................................................................................... 11

Phase III – Reintroduction Foods ........................................................................................................ 13 Reintroduction – Sample Day ................................................................................................................... 14

This e-guide is for reference and informational purposes and is provided as a quick reference accompaniment to The Anti-Estrogenic Diet book. This e-guide is in no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent any disease or medical condition without the advice of a competent medical professional. The author, writer and Defense Nutrition Publications shall have neither liability nor responsibility to any person or entity with respect to any loss, damage, or injury caused or alleged to be caused directly or indirectly by the information contained in this e-guide.

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Phase I – Detoxification


Detox Diet – Sample Day – Phase I

Morning – Breakfast

• 1 glass water • 1 grapefruit • 1 cup coffee (freshly ground) • Supplements (see list to the right)

Mid-Morning

• Organic nonfat yogurt or kefir (8 oz.) OR • Pesticide-free whey protein shake (30g

protein) OR • Cup of organic strawberries

Lunchtime • Green salad and 1 teaspoon olive oil or

Vinaigrette (no distilled vinegar) • Two poached eggs (fertile) • 1 – 2 oz. of organic cheese (optional), but

carefully check how it affects you • Supplements (see list to the right)

Mid-Afternoon

• Peeled granny smith apple OR • Freshly squeezed juice – carrots,

beets, parsley, celery, cucumber Late Afternoon

• Yogurt, kefir or protein shake (same as mid-morning)

• Supplements (see list to the right) Evening – Dinner

• Green salad and onions • Steamed broccoli and garlic (2 – 3

large bowls) • Black beans and rice (1/1) • Avocado and salsa (guacamole and pico de gallo) • 4 – 6 poached or boiled eggs (2 yolks), OR 8 oz of wild catch fish, OR 2 – 3 oz. of

cheese, but carefully check how it affects you NOTES

• Oats and barley can be used as an alternative to rice • Athletes can increase amount per serving of beans, grains, and proteins.

First Week Phase I Main Fuel: Carbs from beans and grains

Daily Supplements: Morning: • Liver detoxifiers (Livafect) – 1

serving • Amla C – 3 tabs • KidnX – 1 serving • Potassium 99mg - 5 tabs • Magnesium 250 mg – 1 tabs • Probiotics (DigestX) – 3 tabs • Estrogen inhibitors (EstroX) – 1

serving - 3 caps • Multivitamin (Essentials) – 2

caps Lunchtime: • Essentials – 3 caps • Amla C – 3 tabs • EstroX caps – 1 serving - 3

caps • EstroX shake – 1 serving

(either instead of lunch or during the afternoon)

Late Afternoon: • Amla C – 3 tabs • EstroX caps – 1 serving

(optional)


Detoxification Food Choices Liver Detoxifying Foods*

• Fruits: citrus, berries, apples, papaya, pineapple • Cruciferous vegetables: broccoli, cabbage, cauliflower, brussel sprouts • Onion • Garlic • Green vegetables • Legumes (excluding soy) • Roots • Cold pressed oils: flaxseed, hempseed, olive, & sesame • Fertile eggs • Wild catch fish • Organic yogurt or Kefir • Some grains (barley, oats, rice, & quinoa)

*listed in order of preference

Liver Detoxifying Herbs

• Cichorium intybus • Bacopa monnieria • Emblica officinalis • Andrographis p. • Pueraria tuberosa • Boerhaavia diffusa • Terminalia chebula • Centella asiatica • Eclipta alba • Terminalia arjuna • Picrorhiza kurroa • Milk Thistle • Dandelion Root • Shilajit • Amla berries • Ginger • Gotukola • Oregano • Thyme • Rosemary • Sage • Turmeric

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Phase II – Switching to High Fat


High Fat Diet – Sample Day – Phase II

Morning – Breakfast • 1 glass water • 1 grapefruit • 1 cup coffee (freshly ground) • Supplements (see list to the right)

Mid-Morning






Mid-Afternoon





• Green salad – mixed greens, onion, pepper and olive oil

• Sliced avocado or guacamole, and pico de gallo (diced tomatoes, onion and lemon juice)

• Wild catch cod cooked in tomatoes or curry sauce with cabbage, onion and garlic; OR grilled salmon marinated with olive oil and garlic; OR shrimp cooked in curry sauce; organic cheese (in small amounts)

• Cooked or steamed broccoli or cauliflower • Omega 3 oil (flaxseed or hemp seed) can be added on top of vegetables, fish, seafood

or eggs • Raw nuts and seeds such as almonds, pecans, walnuts, pumpkin seeds, ground

flaxseeds, ground hemp seeds (ONE choice at a time) • Dessert: unsweetened tea

Main Fuel for Hormone Promoting Phase: Fat – mainly from nuts and seeds








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Phase III – Reintroduction Foods


Reintroduction – Sample Day

Morning – Breakfast

• 1 glass water • 1 grapefruit • 1 cup coffee (freshly ground) • Supplements (see list to the right)

Mid-Morning






Mid-Afternoon





• Green salad – mixed greens, onion, pepper and olive oil

• Cooked or steamed broccoli or cauliflower • Omega 3 oil (flaxseed or hemp seed) can be added on top of vegetables, fish, seafood

or eggs • Pasta – combine with the above listed food and eggs or fish • Bread – same as pasta • Meat: (Option 1) – Combine with the above listed foods and potatoes, beans or grains

(oat, barley or rice) OR (Option 2) – Combine with the above listed foods and raw almonds or pecans or pumpkin seeds

Main Fuel for Reintroduction Phase: Carbs and fat Note: Avoid soft drinks, sugar, sweets, alcoholic beverages and low carb products made with sugar alcohol, artificial sweeteners or chemical preservatives.








(optional)


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The Anti-Estrogenic Eating Plan Outline