Female: Strong looking, dominant upper body (may include larger breasts but not necessarily), smaller hips. Diamond Shaped.

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1 As an Adrenal BioType, you have gained weight in the past by eating foods that stimulate your adrenal glands: fatty foods, like meats and cheese, and salty foods, like salted nuts and ff. This is the origin of Adrenal Type weight problems. The over stimulation of your adrenals has created a state of imbalance. This imbalance has given you an over active appetite. The result is fat that has accumulated on your stomach and possibly upper back. The bio type diet for the adrenal type uses a special strategy to re-establish balance in your system. What you will be doing is cutting back on adrenal stimulating foods, and increasing foods that support and stimulate your pituitary and thyroid glands. These glands are vital for the adrenal types because they give support to that gland. You will accomplish this by cutting down on red meat, full fat cheese, and salty foods. These are the adrenal stimulating foods. Equally important, you must eat plenty of fresh vegetables, whole grains, fruit, white dairy products and small amount of caffeine and sugar. These are the foods that stimulate your pituitary and thyroid. You will meet your protein needs mainly from poultry and fish. While you are resting your adrenals, you will also be stimulating your thyroid with carbohydrates, and supporting your pituitary with an abundance of light dairy products cottage cheese, yogurt, nonfat milk. Your carbohydrates are divided between whole-grain and refined. You eat whole-grain carbohydrates at breakfast and most lunches, but at dinner and a few lunches you may eat a small amount of refined grains such as white flour and white rice. Unlike thyroid and pituitary types, you don t usually have a problem with carbohydrate cravings, which is why you can eat refined grains occasionally. If you prefer whole grains the entire time, that s fine. What about snacks? Because Adrenal Types increase in energy as the day progresses, these should not need a snack at all. If you have a desire to snack wait, and drink mineral water or parsley tea. If this doesn t do it, have a half carton of yogurt. If you give this stimulant to your Pituitary and skip a salty snack, you can also avoid another temptation for your body type, alcohol. Dominant gland: Adrenal Glands Physical characteristics Female: Strong looking, dominant upper body (may include larger breasts but not necessarily), smaller hips. Diamond Shaped. Male: Dominant upper body; Strong, thick, straight tree trunk arms, legs, and hands; Thick neck.

2 Adrenal Female Adrenal Males Are Built For Football Areas of Weight Gain: Female: Mostly above the waist: upper back, breast, stomach and in front of the body. You will not gain weight in your butt. Male: Stomach, thick neck, round rear, beer belly Food cravings: Salty foods, butter, shellfish, alcohol, cheese yellow or aged cheese, other fats Energy lasts most of the day falling off at the evening. Personality: Friendly, practical and outgoing not easily angered but if the buttons get pushed, can explode. Exercises It would be helpful for you to focus your exercise routine on activities that get focus on heart health. Adrenal body types have a higher tendency towards heart disease, so your exercises should focus on strengthening this area. Helpful Hints Try to incorporate Cardio/Heart health centered activities into your weekly routine such as: 1. Handball 2. Squash 3. Basketball Try to avoid activities that will overstimulate your adrenals such as: 1. Heavy weight lifting 2. Rowing, football and rugby...too stimulating to their adrenals.

3 Stressors: 1. Unpredictability 2. Situations that they can t control with their willpower or physical strength. 3. Creativity How to Relieve Stress: 1. Set aside time to waste: go for a walk or sit there. 2. Set aside time to do nothing. Setting aside time to improve your health is not a waste of time, this will calm down your adrenals. 3. Listen without a purpose. Listen to people in your life. This can be enjoyable. What Types of Things Can I Eat? Breakfast Your choice of 1 cup of yogurt OR ½ cup of low-fat cottage cheese OR 1 cup of whole-grain cereal with ½ cup of skim milk. WAIT FOUR HOURS Lunch A large green salad made with any combination you like of lettuce or other fresh greens (the darker the better), cucumber, mushrooms, celery, sprouts, radishes, bell pepper, tomato, or onion. 1 tablespoon of any clear diet dressing (Note: not a creamy dressing even a reduced fat blue cheese or ranch will be too stimulating to your adrenals) or 1 teaspoon of olive or canola oil. ½ cup of a cooked sweet vegetable such as beets, carrots, pumpkin, squash, or turnip. Your choice of 1 ½ cups of plain yogurt OR 1 cup of low-fat cottage cheese OR 3 ounces of low-fat firm cheese (such as mozzarella or string cheese) OR 3 ounces of fish (but not shellfish). 1 small piece of fruit you may choose any available fruit, from apples, cherries, and peaches to mangos, kiwis, and star fruit. The quantity of fruit is 1 piece, or 1 cup of fruit like grapes or berries. To make the best fruit choices, look for fruits that are locally grown and in season. The more flavorful and fresh the fruit, the better it is for you.

4 1 serving of grain your choice of a slice of whole-grain bread (rye bread is particularly recommended) OR ½ cup of cooked grain such as brown rice or bulgur wheat OR ½ cup of pasta. WAIT SIX HOURS Dinner Your choice of 4 ounces of white meat poultry, fish, or meat OR 2 eggs OR ¾ cup of legumes (have the eggs no more than twice a week and the meat no more than three times a week). A serving of whole or refined grain (but give preference to whole grains such as brown rice, whole wheat, or whole-grain pasta). As at lunch, a serving is ½ cup. Steamed vegetables, your choice, as much as you like. 2 teaspoons of vegetable oil (you may use it in preparation of the poultry, fish, or eggs, or on the vegetables).. Choice of the same fruits as for lunch OR 2 chocolate cookies OR fruit ice (see recipe section). Parsley tea (with a small amount of sugar or honey if desired).[/tabs] Sample Weekly Menu Monday 1 cup of plain yogurt Coffee or tea (with 1 teaspoon of sugar if desired) LUNCH: A large green salad with clear diet dressing (see recipe section) 3 ounces of broiled fresh salmon or 3 ounces water-packed canned salmon (salt rinsed out) Steamed spinach

5 1 piece of rye Krispbread 1 peach Coffee, tea, or parsley tea (with 1 teaspoon of sugar if desired) DINNER: Stir-fried flank steak (see recipe section or substitute your own recipe, using only 4 ounces of meat and any vegetables) ½ cup of white rice Parsley tea (with a teaspoon of sugar if desired) Tuesday ½ cup of low-fat cottage cheese Coffee or tea (with a small amount of sugar or honey if desired) LUNCH: A large green salad with clear diet dressing (see recipe section) 1 ½ cups of plain yogurt with 1 cup of sliced strawberries Steamed green beans 1 slice of whole-wheat bread DINNER: Red Snapper scallops (see recipe section or use your own fish recipe, as long as the fish isn t breaded and you use the permitted oil only) Steamed fresh spinach 1 slice of French bread ½ cup of fruit ice (see recipe section)

6 Parsley tea (with 1 teaspoon of sugar if desired) Wednesday 1 cup of whole-grain cereal with ½ cup of skim milk Coffee or tea (with 1 teaspoon of sugar if desired) LUNCH: A large green salad with clear diet dressing (see recipe section) 3 ounces of water-packed tuna with celery and a tablespoon of low-fat mayonnaise ½ cup cooked sweet peas 1 slice of whole-grain bread 1 bunch of grapes (about a cup) DINNER: Chicken burgers (see recipe section or your own chicken recipe, as long as you use the permitted oil only, and remove the skin) Steamed zucchini and string beans ½ cup of bulgur wheat (see recipe section) Parsley tea (with a small amount of sugar or honey if desired) Thursday 1 cup of plain yogurt Coffee or tea (with a teaspoon of sugar if desired)

7 LUNCH: A large green salad with clear diet dressing (see recipe section) 3 ounces of poached fish (or use your own fish recipe, preparing the fish without breading or added oil) 1 small baked or boiled potato 1 apple DINNER: Turkey kabob (see recipe section or substitute your own turkey recipe and do not eat the skin) Coleslaw made with cabbage and a tablespoon of diet mayonnaise only 1 piece of rye Krispbread Chocolate Cookies (see recipe section) Parsley tea (with a teaspoon of sugar if desired)[/tabs] Friday ½ cup of low-fat cottage cheese Coffee or tea (with a teaspoon of sugar if desired) LUNCH: A large green salad with clear diet dressing (see recipe section) 3 ounces of mozzarella cheese toasted on 1 slice of whole-grain bread Steamed spinach 1 cup of fresh cherries Iced tea or parsley tea (with a teaspoon of sugar if desired) DINNER: Chicken vegetable soup (see recipe section or use your own chicken recipe, using permitted oil only and omitting the skin) A small matzo ball or dumpling Parsley tea (with a teaspoon of sugar if desired)

8 Saturday 1 cup of hot whole-grain cereal with ½ cup of skim milk Coffee or tea (with a teaspoon of sugar if desired) LUNCH: A large green salad with clear diet dressing (see recipe section) 3 ounces of water-packed tuna Steamed green beans 1 slice of French bread ½ cantaloupe DINNER: 4 ounces broiled steak (or you may substitute poultry, fish, or legumes) ½ cup of bulgur wheat (see recipe section) Steamed zucchini Parsley tea (with a teaspoon of sugar if desired) Sunday 1 cup of hot whole-grain cereal with ½ cup of skim milk Coffee or tea (with a teaspoon of sugar if desired) LUNCH: A large green salad with clear diet dressing (see recipe section) 3 ounces of water-packed tuna Steamed green beans 1 slice of French bread

9 ½ cantaloupe DINNER: 4 ounces broiled steak (or you may substitute poultry, fish, or legumes) ½ cup of bulgur wheat (see recipe section) Steamed zucchini Parsley tea (with a teaspoon of sugar if desired)