The Anti-Estrogenic Eating Plan Outline

The T e An nti--Est strog ogen enic c E ting Eat g Plan Pl n Ou utliine

Phase I— —Detox xificattion Phase II—Swiitching to High H Fat Phase III—Reintrod ducing g Food ds

a rights reservved. Copyrigght © 2008 Orii Hofmekler, all

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.

Copyright © 2008 Ori Hofmekler, all rights reserved.

Quiick Refe erence Food F Lis st List of th he most im mportant ANTI-EST A TROGENIC foods and herbss: Foods • • • • • • • • • •

Cruciferrous vegettables: Brocco oli, Cauliflo ower, Brusse el sprouts,, Cabbage Onion & garlic Citrus frruits Red rasp pberries Omega 3 oils: flaxs seed, hempse eeds, fish oil Wild cattch fish Organic whole daiiry (prefera ably from grass-fed g animals)) Fertile eggs e Raw alm monds Raw see eds: sesam me, pumpkin n, & hemp

Herbs s • • • • • •

Passion n flower ex xtract Chamomile extract Crucife erous indolles Amla be erries Turmerric Resveratrol

AVOID – List of Estrogen PROMOTI P ING foodss and herb bs: - AVO OID Foods •

• • • • • • • • •

Soy prod ducts: soy y milk, tofu, soy y protein, isolate, i soy isofllavones supplem ments Conventtional mea ats and poultry Conventtional dairy y Pesticide-treated produce Pork pro oducts: me eat and lard Omega 6 oils: canola, Mazola, rapeseed, corn, soy y Alfalfa sprouts b watter Plastic bottled Plastic packed p millk & sodas s Alcoholic beverag ges: beer, liquors and a wine

Herbs s • • • • • • • •

Soy isoflavones Black cohosh c Hops Licorice e Juniperr Clover Alfalfa Dong quai

Copyrigght © 2008 Orii Hofmekler, all a rights reservved.

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)

•

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 • •

Morning: •

Mid-Morning • •

Daily Supplements:

Peeled granny smith apple OR Freshly squeezed juice – carrots, beets, parsley, celery, cucumber

• • • • • • •

Lunchtime: • • • •

Late Afternoon • •

Yogurt, kefir or protein shake (same as mid-morning) Supplements (see list to the right)

Evening – Dinner • • • • •

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 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)

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


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


D Daytime Fo oods*

Estrog gen Inhibittors

•

• • •

• • • • •

Raw Fruitts: orange, grapefruitt, berries, ap pples, papaya, pineapple p Green lea afy vegetables Raw vege etables: carrrots, celery, tomatoes, onions, beets, etc c. Organic Yogurt Y or Ke efir Eggs – prreferably ferrtile Whey pro otein concen ntrates (chemical free) – grea at for recovery meal after exercise e

• • • •

Chryysin – passion flower Apig genine – cha amomile Que ercetin – onio on, garlic, re ed apples, and grap pes Naringenin – cittrus Indo ole 3 carbino ol – cruciferss Diin ndolymethan ne (DIM) – fro om broccoli Indo ole 3 acetate e - from cruccifers

*O Only eat 1 fru uit, veggie, or protein serving at a tim me during the e day – e every few hours!

N Nighttime Foods* F • • • • • • • • •

Vegetable es: green sa alad, tomatoes, onion, ga arlic, carrotss, beets Crucifers: broccoli, ca auliflower, brussel sprou uts & cabbag ge Omega 3 oils: flax & hemp seedss Beans: ga arbanzo, pin nto, black, ettc. Hummus t Sesame tahini Eggs (pre eferably fertile - if not, th hen at least organic) o Wild catc ch fish: salmo on, tuna, sarrdines, cod, orange roug ghy Whole grains: barley,, oats, rice (o optional)

*E Eat raw (salad) veggies firrst, followed by b protein and d cooked vegg gies. If you add grains s, they can be e combined with w the beanss to make a co omplete p protein. Howev ver, to accele erate detox an nd maximize fat f burning, skip the grains.


Phase II – Switching to High Fat


High Fat Diet – Sample Day – Phase II Morning – Breakfast • • • •


Mid-Morning • • •






Daily Supplements: Morning: • • • • • • • •




Evening – Dinner • • • • • •

•




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 Copyright © 2008 Ori Hofmekler, all rights reserved.

High h Fat Diet Notes

→ The most im mportant food ds in Phase II are all anti-estrogenicc foods, including cruciferous ve egetables, grreens, onion n, garlic, ome ega 3 oil and d, in aw nuts and d seeds. All other o foods are a importan nt but particular, ra nevertheles ss, are secon ndary to the above list.

→ It is recomm mended to make m a choice of the “pro otein food of the day” as

well as the “nut “ of the day”. That way, w you can monitor you ur progress and a document itt according to t specific prrotein food, nuts, n seeds or combination ns. This doccumentation will serve yo ou later on when w design ning the follow-up phase.

→ If you choosse to use cheese, use it more as a complimenta c ary protein – not as a main source of pro otein in the meal. m

→ Start with onne handful of o raw nuts and a graduallyy increase th he amount to o see how it affects a you.

→ You can addd soups to your y meal. → You can elim minate all so ources of animal or marine protein fo ood and instead, inco orporate bea ans such as black beanss, refried beans or garbanzo be eans (humuss) together with w nuts as the main so ource of prottein. This method d of applying g only foods from the bo ottom of the food f chain can c help accelerate detox and fat loss during d this prrogesterone e promoting phase, while e enhancing g the overall anti-estroge enic effect off the diet.

→ Raw nuts & seeds shouuld be used as a the main fuel food forr the evening g meal during g Phase II off the diet. They should no ot be eaten with grains or o starchy food ds.

Copyrigght © 2008 Orii Hofmekler, all a rights reservved.

High h Fat Food d Choices s for Phas se II Day aytime Food ds*

Good Hig igh Fat Foo ods for Pha ase II

•

• •

• • • • •

Raw Fruits: orange, grapefruit, berries, b apples, papaya, pineapple Green leafy y vegetables Raw vegeta ables: carrotss, celery, toma atoes, onions, beets, etc. Organic Yog gurt or Kefir Eggs – prefferably fertile e Whey protein concentra ates (chemical frree) – great for f recovery me eal after exe ercise

• • • •

Raw nuts: n almond ds, pecans, walnuts w Raw seeds: s pump pkin, sunflow wer, hemp, and their oils Avoca ado Olivess Stabilized rice gerrm g Stabilized wheat germ

*Only eat 1 fruit, veggie, or pro otein servving at a time during the da ay – everry few hours!

Nig ghttime Fo oods* • • • • • • • • • • • • • • •

Vegetables:: green salad d, tomatoes, peppers, carrots, beetss, eggplant, string beans s, etc. Onion & garrlic Crucifers: broccoli, caulliflower, brusssel sprouts & cabbage Avocado Omega 3 oils: flax & hemp seeds banzo, pinto, black, etc. Beans: garb Hummus hini Sesame tah Eggs (prefe erably fertile - if not, then n at least org ganic) Wild catch fish: f salmon,, tuna, sardines, cod, ora ange roughyy Seafood: sh hrimp, lobste er, crab Organic raw w milk cheesses Raw Nuts: almonds, a pecans or waln nuts Raw Seeds: pumpkin, sunflower, s fla ax, hemp or sesame xtra virgin, cold c pressed (optional) Olive oil - ex

*Eatt raw (salad) veggies v first, followed by protein p and co ooked veggies. Do not fill up on prottein, but instead save room m for nuts and d seeds at the e end of the meal. m



Phase III – Reintroduction Foods


Reintroduction – Sample Day Morning – Breakfast • • • •


Mid-Morning • • •






Daily Supplements: Morning: • • • • • • • •




Evening – Dinner • • • • • •




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. Copyright © 2008 Ori Hofmekler, all rights reserved.

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The Anti-Estrogenic Eating Plan Outline

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