Integrated 21 Day Protocol at Natural Health Care We Have Taken the Best of the Best Diets and Put Them Into 21 - Days, 21 - Days of Hormonally Balanced Eating

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Integrated 21 Day Protocol At Natural Health Care we have taken the best of the best Diets and put them into 21 - Days, 21 - days of hormonally balanced eating. Raw diet, Macrobiotic diet, Paleolithic diet, Vegan diet, Glycemic Index diet, Zone diet, Blood Type diet and Rotational-Elimination diet.

This diet is rich in enzymes, proteins, minerals, vitamins and is interchanged over 21 days so that you get the best bene ts of true "hormonal eating". This means that you are getting ample fats, proteins, carbohydrates. It is of absolute importance to stick on this regimen exactly the way it is outlined. No supplements, drugs (unless prescription) should be taken through this plan. Supplements prescribed by your MD should be taken as usual! None of the information in this program is intended to diagnose, treat or cure disease of any kind, it is for educational purposes only. Natural Health Care - strongly recommend that you provide your MD with a copy of this program before embarking on it Good Health!

Rules of this program: 1 No processed foods, arti cial sweeteners, boxed foods 2 No microwaves should be used 3 All foods should be prepared from the "ground up" - fresh 4 Use organic produce and non-hormonally treated meats 5 You must have a juicer - 5000 rpm or more preferred 6 Use only supplements and medications prescribed by your MD or healthcare professional 7 This diet is for people with general good health 8 Rest as much as you can 9 Mild exercise is permitted 10 You may add spices to ANY meal. Ex: Sea Salt (keep to a minimum if you have elevated sodium) Pepper, garlic powder. Make sure they do not contain additives! 11 Teas: Oat straw, Rooibos, Peppermint, Detox, Milk Thistle, White Tea etc.- regular or decaf 12 Anyone with a yeast reaction or mushroom/fungus/mold allergies should not use mushrooms 13 You must weigh in before starting, after the rst 2 weeks, and again after the third week. 14 Only do the third week if you are instructed to do so. It is strictly for determining food sensitivities.

Ti ps for the Pro gram: 1 Each day of the diet has its own tab below. You may print the entire workbook or individual days. 2 You may add required Superfood to your Juices or water - It is best shaken not stirred!!! 3 All Tablespoons of Superfood should be heaping! 4 You will nd a Glossary & Supplements tab below to reference 5 All words that are italicized are in the glossary 6 A recipe Key may be found on each page in the top right corner 7 Gather all ingredients and tools before you start procedure 8 In week one consume: 1 teaspoon of Ultra Potent C Powder in water per day Week two: 2 teaspoon of Ultra Potent C Powder in water per day Week three: 3 teaspoons of Ultra Potent C Powder in water per day (Unless diarrhea occurs at any time, this will be the dose of Vit. C throughout the protocol) If diarrhea occurs back down to previous week's dose 9 Brown rice should take at least 40-50 minutes to cook – No instant! Lundburg makes a great Brown Basmati or Long Grain 10 Cook large pot of brown rice in advance and pull from it as needed – heat on stove 11 Wash and chop lettuce in advance and store in salad spinner in refrigerator 12 Quarter a few lemon ahead – you will use at least 1 lemon per day 13 Make veggie soup and chili ahead and store for future use

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 1: Key: T = Tablespoon oz. = Ounces Morning: day 1 Fresh veggie juice: total 8 oz. 5 oz. Carrot 1 1/2 oz. Beet 1 1/2 oz. Cucumber 1 T Superfood 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 1 1 whole Apple - fresh 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 1 Large Salad:

1 handful Dark Leafy Greens snipped Kelp handful Spinach - Fresh 1 whole Avocado Olive Oil & Vinegar Dressing 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 1 1 whole Pear - fresh 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 1 Rice & Veggies: 4 oz Brown Rice - Cooked Carrots - steamed String Beans - steamed Broccoli - steamed 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 1 8 oz. water with 1/4 fresh lemon - pinched

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 2: Key: T = Tablespoon oz. = Ounces Morning: day 2 Fresh veggie juice: total 8 oz. C = Cup 4 1/2 oz. Carrot 3 1/2 oz. Celery 1 T Superfood 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 2 1 whole Orange - fresh 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 2 Large Salad: 1 hand Dark Leafy Greens 1 hand Spinach - fresh 1 sm hand Parsley - fresh 1 sm hand Radish - rough slice 1 whole Carrot - shredded or sliced 1 whole Tomato - rough diced 1 sm hand Alfalfa Sprouts 1 sm hand Black Olives - rinsed - Olive oil and vinegar dressing 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 2 1 C Grapes 8 oz. water with 1/4 fresh lemon - pinched Tools - Dinner: day 2 Rice & Sauteed Veggies: Sautee Pan 4 oz. Brown Rice - cooked 1 clove Garlic - fresh minced - Olive oil for sautéing 1 lg. Hand Zucchini - rough sliced 1 whole Pepper - red or green rough sliced Procedure: 1 Steam veggies until slightly tender 2 Heat Oil in Pan and sauté garlic for 1 minute 3 Add veggies, sauté until tender - serve over rice 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 2 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 3: Key: T = Tablespoon oz. = Ounces Morning: day 3 Fresh veggie juice: total 8 oz. C = Cup 6 1/2 oz. Carrot tsp. = teaspoon 1 1/2 oz. Beet - fresh 1TSuperfood 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 3 1 whole Apple - fresh 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 3 Large Salad: 1 Hand Dark Leafy Greens 1 sm hand Mushrooms - sliced 1 whole Carrot - shredded or sliced 1 whole Cucumber - quartered & sliced 1 hand Spinach - fresh 1 sm hand Alfalfa Sprouts 1 hand Cherry Tomatoes 2TGround Flax Seed 1 whole Avocado - Olive Oil & Vinegar Dressing 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 3 2 sm Clementines (in season or 1 orange) 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 3 Mixed Rice & Asparagus: Tools: Sautee Pan 2ozBrown rice - cooked 2ozWild rice - cooked - Olive Oil for sautéing 1/2 - Onion - small diced 1 sm bunch Asparagus - steamed - Olive Oil for Sautéing 1 clove Garlic - fresh - minced

Procedure: 1 Cook Brown Rice and Wild Rice separately 2 Sautee onions in oil for 1 minute 3 Add wild rice - sauté for 1 minute 4 Add water according to package directions 5 Sautee garlic in oil for 1 minute 6 Add steamed asparagus and sauté until tender 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 3 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 4: Key: T = Tablespoon oz. = Ounces C = Cup tsp. = teaspoon Morning: day 4 Fresh veggie juice: total 8 oz. 5 oz. Cucumber 2 T Apple Cider Vinegar 1/4 tsp. ground ginger Complete with water to make 8 oz. Drink 1 cup Green Tea

Snack: day 4 1 C Strawberries - fresh 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 4 Large Salad: 1 lg. Whole Cucumber 1 whole Red Pepper - finely chopped 1 lg. Whole Tomato 1/2 C Celery - sliced 1 hand Spinach - fresh - Olive Oil & Vinegar Dressing 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 4 1 hand Almonds - raw 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 4 Brown Rice w/ Dulse & Mushrooms Tools: 4ozBrown Rice - cooked bowl Lg Skillet 1 C water 1 hand Shitake Mushrooms - dried 1 sm hand Dulse - snipped 1 T Sesame Oil 2 cloves Garlic - fresh - minced 1 whole onion - chopped 1 whole Green Bell Pepper Procedure: 1 Cook rice alone according to package directions 2 Soak mushrooms and Dulse in water - reserve water 3 Sautee oil, garlic & onion - until translucent 4 Add green pepper, mushrooms, dulse, soaking water 5 Braise for 5 min. 6 Mix with rice & serve 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 4 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 5: Key: T=Tablespo oz. = Ounces C = Cup tsp. = teaspoon Morning: day 5 Fresh veggie juice: total 8 oz. 5 oz. Carrot 3 oz. Cucumber 1TSuperfood 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 5 1 C blueberries - fresh 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 5 Large Salad: 1 whole Avocado - ripe 1 whole Lemon - Juiced 1 tsp Dulse - granulated

2 whole Tomatoes - diced 1/2 whole Red Pepper - diced 1 T onions - finely chopped

Procedure: 1 Mash avocado, lemon juice, and dusle together 2 Add to rest of ingredients - toss and serve 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 5 1 whole Apple - fresh 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 5 Rice & Veggie Stir-fry: Tools - Wok or Lg. Skillet 4 oz. Brown & Wild rice mix

3 T Sesame Oil 1/2 tsp. Ginger - fresh - minced 1 clove Garlic - fresh - minced

1 whole Carrot - diced 1 whole Onion - chopped

1 C Bok Choy - finely chopped 1 C Spinach - fresh - finely chopped 1 C Romaine Lettuce - finely chopped

Procedure: 1 Cook and mix rices 2 Sautee ginger & Garlic in Wok/pan for 1 min 3 Add carrot & onion - sauté for 5 min. 4 Add greens - toss until bright 5 Add rice - mix briefly & serve 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 5 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 6: Key: T = Tablespoon oz. = Ounces C = Cup Morning: day 6 Fresh veggie juice: total 8 oz. 3 oz. Green/Red Peppers 5 oz. Carrot 1TSuperfood 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 6 1 whole Banana - fresh 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 6 Large Salad: 1 hand Green Leafy Lettuce 1 sm hand Endives 1 whole Carrot - grated 1 hand Red Cabbage 1 whole Tomato 1 sm whole Avocado 2TFlaxseed - Ground - Olive Oil & Vinegar Dressing 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 6 1 Handful Walnuts - raw 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 6 Rice & Veggie Stir-fry: Tools - Lg. Skillet

4 oz. Brown Rice 4 oz. Canola Oil 1 clove Garlic - fresh - minced 1 whole Carrot Diced 1 whole Onion - sliced 1 head Broccoli - diced 2 C Bok Choy - sm chopped 1 C Spinach - fresh -chopped

Procedure: 1 Cook rice - set aside 2 Heat oil until fragrant 3 Sautee next 5 ingredients for 5 min. 4 Add greens - toss until bright 5 Add rice - mix briefly & serve 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 6 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan Day 7: Key: T = Tablespoon Breakfast oz. = Ounces Small Fruit Bowl: C=Cup 1 hand Blueberries 1 hand Raspberries 1 whole Kiwi 1 hand Strawberries 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 7 1 hand Almonds - raw 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Lunch: day 7 Large Salad 1 whole Tomato 1 small Cucumber 1/4 small Red Onion 2 T Chopped Basil - Fresh Olive Oil Vinegar 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 7 1 whole Pear - fresh 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 7 Grilled Mahi Mahi yields 2 servings Marinade for Fish: Sea Salt Fresh Ground Pepper Garlic Minced basil 1TCanola Oil Juice of 1 lemon or Lime 2 4-6 oz Mahi Mahi filets

1 to 2 Cloves Garlic – minced 1/2 Head Broccoli Rape – Blanched(may be done ahead) 1TOlive Oil for sautéing

Procedure: 1 Marinate fish for 1-4 hours Heat Grill on high and add fish – cook 3-6 minutes on each side 2 (depending on thickness of fillet) 3 Heat garlic and oil in skillet on high – 2 minutes 4 Add Broccoli Rape and sauté until heated through – set aside 5 Heat rice in same pan if needed 6 Serve fish over rice and veg

8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 8: Key: T = Tablespoon oz. = Ounces C = Cup tsp. = teaspoon

The next seven days we will be introducing beans, soups and fish.

Morning: day 8 Lemon Cleanser: 2 T Lemon or Lime - fresh squeezed 1 T Maple syrup - Pure 0.10 tsp. Cayenne pepper 8 oz. water 1 cup Green Tea

Snack: day 8 1 whole apple 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 8 Low Calorie Veggie Soup (will have again tomorrow) Yields: 10 servings - adjust or freeze extra 2 T Olive Oil 4 whole Garlic cloves 2 whole Onion - diced 1/2 can Tomato Paste 2 qt Vegetable broth 2 whole Celery stalk - diced 2 whole Carrot - diced 4 whole Tomatoes - peeled & diced 2 C Broccoli - chopped 1 C Green Beans 1/4 C Basil - fresh 1/4 C Parsley - fresh - herbs & spices 1 C Zucchini

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan Procedure: 1 heat oil & add garlic & onion 2 add next 10 ingts. - simmer covered for 10 min 3 stir until al dente - 7 min 4 add zucchini - cook 2 min 5 season w/ lemon - pepper to taste 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 8 1 hand pecans - raw 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 8 Tofu Mushroom Stir Fry: Tools: Sautee pan Yields: 2 servings (eat only 1) 2 T Lemon Juice 1 clove Garlic - minced 1TGinger - grated 1 tsp. Honey 1 Whole Tofu cake - extra firm - cubed

1 T Olive oil 1 C Mushrooms - sliced 1/2 C Pea Pods 1 Whole Onion - sliced 2 T Sesame Seeds 1TGinger - minced 2 4 oz. Brown Rice servings Procedure: 1 combine first ingredients in bowl & toss 2 heat oil & add mushrooms & tofu - toss 3 min 3 add pods & onion - toss for 3 min 4 sprinkle w/seeds & ginger 5 serve over brown rice 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 8 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 9: Key: T = Tablespoon oz. = Ounces Morning: day 9 Fresh veggie juice: total 8 oz. C = Cup 4 oz. Carrot tsp. = teaspoon 2 oz. Celery 2 oz. Cucumber 1 T Superfood 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 9 1 whole Pear 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 9 Low Calorie Veggie Soup (same as yesterday) 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 9 1 hand Almonds - raw 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 9 Lemon Baked Halibut Pre-heat oven to 400° Tools: Baking pan Marinade: 1/2 T Lemon Juice - fresh squeezed 1/2 T Lemon Zest 1/2 T Olive Oil 1/2 T Ginger - grated fresh 1/4 tsp. Black Pepper - fresh ground 1/4 C Cilantro - minced fresh 1/3 C Water 3 whole Black Peppercorns

6 oz. Halibut Steak - cut lengthwise

1 C Broccoli - steamed Procedure: 1 Mix marinade in bag or bowl - sit 2hrs in fridge 2 Add fish to marinade - sit in fridge for 20-30 min 3 Put all in baking pan & bake 5 min each side 4 Should be flakey and white - serve w/broccoli 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 9 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 10: Key: T = Tablespoon oz. = Ounces C = Cup tsp. = teaspoon

Morning: day 10 1 whole Grapefruit 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 10 1 hand sunflower & pumpkin seeds - hulled 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 10 Large Salad Tools: Pot 1/4 C Green Onions – Thinly sliced 1 to 2 T Cilantro – minced 1 whole Tomato – diced 1 whole Avocado 1/2 whole Red Bell Pepper – diced Olive Oil & Vinegar Dressing

8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 10 1 C Strawberries - fresh 8 oz. water with 1/4 fresh lemon - pinched

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan Dinner: day 10 Vegetarian Chili Tools: Pot Yields: 2 Servings (eat 1 and will have for lunch tomorrow) 1 tsp. Canola Oil 1/2 C Onion - chopped 1/2 C Red Bell Pepper - chopped

1 tsp. Chili Powder 1 tsp. Cumin - ground 1/2 tsp. Oregano - dried 1 clove Garlic - minced 1/2 whole Green Chili

1/8 C water 8 oz. Black Beans - canned 1 whole Tomato - fresh diced 4 oz. Vegetable Broth

2 tsp. Cilantro - fresh chopped Procedure: 1 Sautee pepper & onion in hot oil for 3 min. 2 Add next 5 ing. - sauté for 5 min. 3 Add next 4 ing. - bring to boil 4 Reduce heat & cover - simmer 20 min. 5 Stir in cilantro & serve 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 10 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 11: Key: T = Tablespoon oz. = Ounces Morning: day 11 Small Fruit Bowl: C = Cup 1 hand Blueberries 1 hand Raspberries 1 whole Kiwi 1 hand Strawberries 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 11 1 hand Almonds - raw 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Lunch: day 11 Chili From Last Night

Snack: day 11 1 whole Pear - fresh 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 11 Pan Seared Tilapia (5 oz. Serving) Marinade - Sea Salt - Fresh Ground Pepper - Garlic Powder - Lemon Juice - fresh squeezed 5 oz - Tilapia fillet

- Canola Oil - for searing

1 hand Broccoli - steamed 1 hand Carrots - steamed 1 hand String Beans - steamed Procedure: 1 Marinate fish in refrigerator for 30 min. 2 Heat oil in pan on Med-high 3 Sear fillet approx. 3 min. on each side 4 add veg & serve 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 11 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 12: Key: T = Tablespoon oz. = Ounces Morning: day 12 Fresh veggie juice: total 8 oz. C = Cup 5 oz. Carrot tsp. = teaspoon 1 1/2 oz. Beets 1 1/2 oz. Celery 1 T Superfood 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 12 1 whole apple - fresh 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 12 Large Salad: 1 Lg. Hand Dark Leafy Greens 1 whole Tomato 1/2 whole Cucumber 1 hand Broccoli 1 whole Carrot 1 whole Avocado - Olive Oil & Vinegar Dressing 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 12 1 hand Walnuts 8 oz. water with 1/4 fresh lemon - pinched

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan Dinner: day 12 Roasted Vegetable & Quinoa Salad Yields: 4 servings Preheat Oven to 400°F 1 serving per person Tools: Sheet Pan Large Bowl 1CQuinoa- rinsed & drained 2 C Vegetable Stock

1 whole Yellow Onion - sliced lg. Rings 1 whole Beet - 1" cubed 1 whole Sweet Potato- 1" cubed 5 whole Brussel Sprouts - quartered 1 C Cauliflower Florets 3 T Extra Virgin Olive Oil 2 tsp. Soy Sauce - Black Pepper to taste Procedure: 1 Bring stock to boil - add rinsed quinoa 2 Return to boil - reduce heat - simmer 25 min. 3 Transfer to bowl, fluff w/fork & cover 4 Meanwhile, Mix all veggies in bowl 5 Wisk last 3 ing. & toss w/veggies 6 Drain & put on cookie sheet & bake for 30 min Until tender & beginning to brown 7 Toss well w/quinoa & serve 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 12 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 13: Key: T = Tablespoon oz. = Ounces C = Cup tsp. = teaspoon

Morning: day 13 1 whole Grapefruit 1 hand Almonds - raw 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 13 1 whole Banana 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 13 Low Calorie Veggie Soup (as before) 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 13 1 C Grapes 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 13 Deep Detox Stew - Immune Supporting - yields 6 bowls Tools: Bowl for soaking Skillet Large pot 2CMixed Dried Mushrooms 2 oz. Seaweed - dried 6 C Water - for soaking - save

1/4 C White Sesame Seeds 1/4 C Black Sesame Seeds 1/3 C Miso 3 T Mush/Seaweed stock (soaking water)

2 whole Leeks 3 Cloves Garlic - fresh - minced 2 T Sesame Oil

1 whole Burdock Root - matchstick cut 1 whole Daikon Radish- matchstick cut 1 bunch Bok Choy- thinly sliced

1TTamari Procedure: 1 Soak first 3 ing. In water for 20 min. - reserve water 2 When tender - sliver mushrooms & seaweed 3 In dry skillet roast sesame seeds 4 Add next 2 ing. - mix well & set aside 5 Thinly slice white & pale green part of leeks- wash 6 Sizzle leeks & garlic in oil in large pot until aromatic 7 Add Burdock, Radish, & soaking water 8 Cover & stew for 10 min - until tender 9 Add Mushrooms, Seaweed, & Bok Choy 10 Cover & cook until tender 11 Remove from heat - add Miso mixture & tamari 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 13 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 14: Key: T = Tablespoon oz. = Ounces C = Cup tsp. = teaspoon Morning: day 14 Fresh veggie juice: total 8 oz. 5 oz. Carrot 3 oz. Beet 1TSuperfood 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 14 1 whole Pear - fresh 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 14 Have some left over Detox Stew from Day 13 dinner plus small green salad (Oil and vinegar dressing) 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 14 6 whole baby carrots 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 14 Rice Purifying Soup - Yields 6 cups One bowl serving max per person Tools: 1 Large Pot 2/3 C Lentils 2/3 C Split Peas 2/3 C Brown Rice

2 cloves Garlic - minced 1 whole Onion - chopped 1 whole Celery stalk - chopped

3 C Veggie Broth 3 C Water 1 tsp. Cayenne Pepper 1/2 tsp. Lemon Pepper 1/2 tsp. Ginger Powder Procedure: 1 Toast first 3 ing. Until aromatic (approx. 14 min.) 2 Add next 3 - sauté for 5 min. 3 Add rest of ing. - cook over low heat 1 hour. stirring occasionally 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 14 1 cup Green Tea

Morning: day 15 1 whole egg - hard boiled Cooked steel cut oats (may add cinnamon 1/3 C and vanilla extract to cooking liquid 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 15 1 whole Orange 8 oz. water with 1/4 fresh lemon - pinched

Lunch: day 15 Large Salad: 1 whole egg - hard boiled - chopped 3 oz. Turkey Breast - NOT DELI MEAT 1 lg. Hand Dark Leafy Greens 1 hand Tomato 1 hand Carrots 1 hand Cucumber - Olive Oil & Vinegar Dressing 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 15 1 hand Almonds - Raw 8 oz. water with 1/4 fresh lemon - pinched

Dinner: day 15 4-5 oz Chicken - grilled - Vegetable of choice - steamed no starches 1 cup Green Tea

Bedtime: day 15 1 cup Green Tea

Morning: day 16 Veggie Omelets 2 whole Eggs 1 hand Red & Green Peppers - chopped - Parsley - fresh

8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 16 1 whole Pear - fresh 8 oz. water with Fiber as suggested

Lunch: day 16 TTurkey Egg Salad Roll Ups 1 Hard Boiled Egg - chopped 3 oz. Turkey Breast – chopped 1 Tomato – diced Olive Oil Little Vinegar Sea Salt Pepper Pinch garlic powder Lettuce leaves - whole Toss well and roll up in lettuce leaves

8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 16 1 hand Almonds 8 oz. water with Fiber as suggested

Dinner: day 16 Chicken Stir-fry Tools: Wok or Sautee Pan - Olive Oil for sautéing 1 hand Carrots 1 hand Green & Red Peppers 1 hand Broccoli 3 oz. Chicken - sliced into small strips - Sesame Seeds - Flax Seeds 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 16 1 cup Green Tea

Morning: day 17 Oatmeal 1 Hard Boiled or Scrambled Egg 1 serving Steel Cut Oatmeal - Fresh Berries for top NO MILK 1 cup Green Tea

Snack: day 17 1 whole Apple - fresh 8 oz. water with fiber as suggested

Lunch: day 17 Vegetarian Chili - same as Day 10 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 17 6 whole Baby Carrots 8 oz. water with fiber as suggested

Dinner: day 17 Chicken & Veg Tools: Roasting pan Grill - pre-heat Pre-heat Oven 400° 2 small Sweet Potatoes - 1" cubed 1 clove Garlic - minced - Olive Oil to coat generous sprinkle Parsley - fresh

1 serv. Broccoli - steamed

5 oz Chicken Breast - grilled Procedure: 1 Toss cut potatoes in Olive Oil, garlic, & parsley 2 Roast in oven until tender 3 Grill Chicken and serve with steamed & roasted veg 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 17 1 cup Green Tea

Morning: day 18 Cream of Wheat & Pear 1 serving Cream of Wheat 1/2 whole Pear - steamed 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 18 2 oz. Almonds & Walnuts Nothing else

Lunch: day 18 Large Salad: 1 whole Avocado - ripe 1 Lg. Hand Dark Leafy Greens 1 hand Carrots 1 hand Cucumber 1 hand Olives - Olive Oil & Vinegar Dressing 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 18 1 whole Apple - fresh 8 oz. water with fiber as suggested

Dinner: day 18 Steak & Pasta 2 oz. Spelt Pasta- cooked 1 serv. Broccoli & Carrots - steamed 6 oz. Steak - cooked to liking No sauces on steak - just herbs & spices 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 18 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 19: Key: T = Tablespoon oz. = Ounces tsp. = teaspoon lb. = Pound Morning: day 19 Fresh veggie juice: total 8 oz. 5 oz. Carrot 3 oz. Beets 1TSuperfood 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 19 1 whole Banana 8 oz. water with fiber as suggested

Lunch: day 19 Large Salad: 1 whole Avocado - ripe 1 Lg. Hand Dark Leafy Greens 1/2 whole Green Pepper - diced 1/2 whole Red Pepper - diced 1 whole Tomato - diced 1 whole Carrot - shredded/diced 1/2 whole Cucumber - diced 1 sm. Hand Parsley - fresh chopped - Olive Oil & Vinegar Dressing 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 19 8 whole Baby Carrots 8 oz. water with fiber as suggested

Dinner: day 19 Marinated BBQ Chicken & Side Salad Tools: Grill - Pre-heat Marinade: 1/4 tsp. Chili Flakes 1 T Canola Oil 2 Cloves Garlic - fresh chopped 1/2 tsp. Lemon Zest 1 lb. Chicken Tenders

1/2 Bunch Cilantro - fresh chopped Procedure: 1 Marinate chicken for 15-30 min. 2 Grill until cooked through - cut to 1" cubes 3 Meanwhile - cook pasta in Sea Salted water 4 Toss all ing. Together & serve 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 19 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 20: Key: T = Tablespoon oz. = Ounces C = Cup tsp. = teaspoon Morning: day 20 Oatmeal 1 serving Steel Cut Oatmeal 2 tsp. Maple Syrup - 100% 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 20 1 whole Orange 8 oz. water with fiber as suggested

Lunch: day 20 Fresh veggie juice: total 8 oz. 1 T Superfood 4 oz. Carrots 2 oz. Cucumber 2 oz. Beets 8 oz. water with 1/4 fresh lemon - pinched

Snack: day 20 1 hand Almonds 1 oz. Chedder Cheese 8 oz. water with fiber as suggested

Dinner: day 20 Mediterranean Beef Stew Tools: Lg. Skillet or pot 1 T Olive Oil 1 whole Onion - lg - thinly sliced 2 lbs. Eye Round Beef - cut 1" cubes - Sea Salt & Pepper - to taste

1/2 C Red Wine 1 C Crushed Tomatoes 1 whole Bay Leaf - lg

1 lb. Baby Carrots - halved 1 tsp. Thyme - fresh - finely chopped 1 1/2 T Parsley - fresh - finely chopped - Sea Salt & Pepper - to taste

1 sm. serving Wild Rice Procedure: 1 Heat skillet w/oil on high heat 2 Season Meat w/s&p - add to skillet 3 Sear meat until all sides are browned (Don't add too much meat to pan at once. This will cause skillet temp to drop & meat will steam or boil. This will cause dry meat. Sear in multiple batches if necessary.) 4 Remove seared meat & set aside. 5 Deglaze pan with wine 6 Add next 2 ing. & meat - 7 Bring to boil - simmer for 1 hour 8 Add rest of ing. & simmer for 30 min. 9 Serve with rice - one serving 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Bedtime: day 20 1 cup Green Tea

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan DAY 21: Key: T = Tablespoon oz. = Ounces C = Cup tsp. = teaspoon

Morning: day 21 Egg & Fruit Salad 1 whole Scrambled Egg 1 slice Cheese (not processed American) 1 C Mixed - Apples & Berries 8 oz. water with 1/4 fresh lemon - pinched 1 cup Green Tea

Snack: day 21 2 whole nectarines - sml. 8 oz. water with fiber as suggested

Lunch: day 21 Large Salad: 1 lg. hand Dark Leafy greens 1 whole Carrot 1/2 whole Cucumber 1 whole Tomato 1 oz. Feta Cheese 4 oz. Grilled Chicken 1 whole Roll - Whole wheat - light butter (Grainy rolls preferred) 8 oz. water with 1/4 fresh lemon - pinched

Snack: day 21 8 whole Baby Carrots 8 oz. water with fiber as suggested

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan Dinner: day 21 Cheddar Bean Chili Yields: 4 Servings Tools: Lg. Dutch Oven or Pot. 1 T Canola Oil 2 whole Onions - med - coarsely chopped 2 cloves Garlic - fresh - minced

2 whole Tomatoes - fresh - crushed 1 T Chili Powder 1 tsp. Oregano - dried 1/2 tsp. Sea Salt - Freshly Ground Black Pepper 16 oz. can Pinto Beans - drained

5 oz. Cheddar Cheese - cut in strips Procedure: 1 Heat oil & add onion & garlic 2 Sautee 4-5 min - do not burn garlic 3 Add next 6 ing. - mix well 4 Cover & simmer for 30 min. - stir occasionally 5 Put cheese on top & cover 3-4 min. until melted 6 Serve 1 bowl per person. 8 oz. water with 1/4 fresh lemon - pinched

Bedtime: day 21 1 cup Green Tea

WELL DONE YOU HAVE COMPLETED THE 21 - DAY INTEGRATED PLAN - AS YOU CAN SEE YOU LOST QUITE A BIT OF WEIGHT EATING HORMONALLY BALANCED. FOR THE NEXT 7 DAYS YOU NEED TO EAT 2 DAYS IN WEEK ONE, TWO DAYS IN WEEK 2, THREE DAYS IN WEEK THREE - NONE OF THOSE DAYS CAN BE REPEATS.

Almonds - raw - See Nuts

Black Fungus - See Mushrooms

Bok Choy Can be found in produce section of supermarkets. Has crunchy stems and crinkled, spinach-like leaves. It's usually stir-fried with other ingredients, but it can also be steamed or sautéed and served as a side dish. Small heads of bok choy are called baby bok choy (right), and they're more tender than the larger variety.

Burdock Root Can be found in health food stores with produce It lends an interesting, earthy flavor to soups, stews, or stir-fried dishes. Select small, firm roots.

Daikon Radish Can be found in health food stores w/produce, Asian stores & some supermark AKA: White Radish Japanese daikons tend to be longer and skinnier than their Chinese counterparts, but the two varieties can be used interchangeably.

Dark Leafy Greens Found in most local supermarkets Include : Arugala, Green or red leaf lettuce, young dandelion, escarole, kale , watercress, spinach, et

Deglaze To add wine or other liquid to (a pan in which meat has been roasted or sauteed) so as to make a sauce that incorporates the cooking juices.

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan Dulse Found in Asian sections of Health Food Stores, Wegmans, Whole foods, Asian stores and some local supermarkets Sea Veggie, soft, chewy texture, distinctive taste and a rich red color Soak to rehydrate and snip into salads or soups. Whole, ground, or flaked varieties available

Endives - AKA Belgian Endives Found in produce section of supermarkets These crunchy, slightly bitter leaves are often used to make hors d'oeuvres, but they can also be chopped and added to salads. Select heads with yellow tips; those with green tips are more bitter. Their peak season is the late fall and winter.

Flax Seed Found in most supermarkets, bulk-food stores, and health food stores.. Flax seed is known for the nutty flavor it adds to a variety of dishes. Recommended that it be groun to get the full nutritional benefit, as the hull is difficult to digest. This is a good source of valuable omega-3 fatty acids

Ginger Root Can be found in produce section of supermarkets & health food stores Has a sweet yet pungent flavor. Used a lot in Asian and Indian cooking. Known for its anti-inflamm ppproperties, , soothes up set stomachs and boosts energy. Dried ground is not a good substitute for fresh. Grates well on a Grater/Zester (see below)

Grater/Zester Can be found where kitchen tools are sold (Wegmans, Whole Foods, Target, etc Has grating edges that stay razor sharp Used for hard cheeses, onions, citrus fruits, ginger, garlic, and more Sold in different shapes

Kelp Found in Asian sections of Health Food Stores, Wegmans, Whole foods, Asian stores and some local supermarkets Sea veggie, thinner and more tender variety of Japanese kombu, light brown to dark green in color. Soak to re-hydrate and snip into salads or soups.

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan Miso Can be found in Health food Stores, Wegmans, Whole Foods or Asian Stores It is kept in a refrigerated section AKA: Mello Miso This pale yellow soy paste is the sweetest and mildest of them all. It's used to make light soups, salad dressings, desserts, and marinades for fish. It's aged only briefly and isn't as salty as other forms of miso. (Red or yellow; some made of grains) Miso should not be boiled so it should be added at the end of cooking.

Mushrooms: different types

Black Fungus Found in Asian stores AKA: wood ear mushroom or tree ear mushroom Soak or simmer the dried chips until they soften, and then rinse them carefully to remove any dirt. They're not very flavorful, but they have an interesting texture and are believed to have medicinal benefits.

Reishi May be found in Asian stores or online Known for its many medicinal benefits, this mushroom can be ground with a coffee grinder & made into a tea. It is also available in pill form. When re-hydrating the dried form slice with a very sharp knife as they can be very tough.

Shitake AKA Black Mushrooms Fresh and dried can be found in local supermarkets, Asian stores, . health food stores. Lg dried bags can sometimes be found in Costco. They have the earthiness and flavor of wild mushrooms. They're large and meaty, and they work w in stir-fries, soups, and side dishes, or as a meat substitute. Dried shiitakes have a more intense flavor. Soak them in water for about thirty minutes to reconstitute them, then use soaking water.

Nuts - Raw Can be found in supermarkets and bulk in health food stores.

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan Quinoa Can be found in supermarkets in grain isle. It cooks quickly and has a mild flavor and a delightful, slightly crunchy, texture. It's got a lot of the amino acid lysine, so it provides a more complete protein than many other cereal grains. It comes in different colors, ranging from a pale yellow to red to black. Rinse quinoa before using to remove its bitter natural coating.

Reishi Mushroom - see Mushroom

Rice - Brown Can be found in supermarkets or in bulk at Wegmans or health food stores. Whole grain brown rice isn't milled as much as white, so it retains the bran and germ. That makes brown rice more fiber-rich, nutritious, and chewy. Brown rice also takes about twice as long to cook

Wild: Can be found in supermarkets or in bulk at Wegmans or health food stores. This isn't a rice, but rather a grass seed. Compared to rice, it's richer in protein and other nutrients and has a more distinctive, nutty flavor. Takes 50-60 min. to cook.

Sea salt Can be found in all supermarkets This salt comes from evaporated sea water, and contains small amounts of magnesium, calcium, and other minerals. SeaSea saltsalt h hasas a c cleanerleaner, sa saltierltier fl flavoravor compare comparedd t too t tableable sa saltlt. Don't use sea salt for canning or pickling--the trace minerals may discolor the food. It's also not the best choice for baking, as the grains are too large. However, it is a great choice for sauerkraut because it doesn’t have added potassium iodide (table salt) which inhibits the bacterial fermentation needed to make sauerkraut.

Shitake Mushroom - see Mushroom

Spelt Pasta Can be found in health food, or specialty supermarkets (Wegman's, Whole Foo Spelt contains gluten, but it's tolerated by many people with gluten allergies. Cooked the same way as regular flour or semolina pasta

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan Steel Cut Oats Can be found in supermarkets Steel cut oats are whole oat groats that have been chopped into smaller pieces. These are the oats that should be used. They take longer to cook than other varieties. The following are those that should not be used: Rolled oats are oat groats that have been steamed, rolled and flaked for easier cooking. Quick cooking oats are rolled oats that have been chopped into smaller pieces and "instant" oats are basically powdered oats.

Sweet Potato Found in all supermarkets - unrefrigerated produce section. There is often much confusion between sweet potatoes and yams; the moist-fleshed, orange-color root vegetable that is often called a "yam" is actually a sweet potato. While there are attempts to distinguish between the two, such as the mandatory labeling by the U.S. Department of Agriculture that the moist-fleshed, orange-colored sweet potatoes that are labeled as yams also be accompanied by the label "sweet potato," when most people hear the term "yam" they usually think of the orange-colored sweet potato as opposed to the true yam, which has a darker skin, white flesh, and is starchier. Nutritionally, sweet potatoes are an excellent source of vitamin A, and a good source of potassium vitamin C, B6, riboflavin, copper, pantothetic acid, and folic acid.

Tamari Can be found in Asian stores or some supermarkets Wheat-free soy sauce

Copyright - OCPHD Assoc. Hormonally Integrated 21-Day Health Plan Tofu Found in refrigerated produce section of most supermarkets Tofu is cheap, high in protein, low in fat, and very versatile. You can eat it raw or cooked, but it's bland by itself and tastes best if it's allowed to absorb other flavors. There are several varieties of raw tofu, each with different moisture contents. Silken and soft tofu are relatively moist, and best suited for making shakes, dips, and dressings. Regular tofu has some of the moisture drained away, and it's best for scrambling or using like cheese in casseroles. Firm, extra-firm, and pressed tofu's are even drier, so they absorb other flavors better and hold their shape in stir-fries and on the grill.

Wok Found wherever cookware is sold A round bottom pan used for stir-frying, steaming, frying and boiling. Now there are many varieties. Flat bottom (can be used on electric stoves) and electric. A large sauté pan can be substituted, however, a wok's unique shape allows for even heat, stir-frying so that the food that is tossed lands back in the pan, and the steam is released so that the food doesn’t sit in the liquid at the bottom of the pan.