Consume fresh fruits and vegetables for their high vitamin, mineral, enzyme and fiber content.

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2 MANAGING TESTOSTERONE Testosterone Balancing Recommendations Foods to eat: Dandelion greens and parsley. Vitamin E containing foods such as soybeans, cornmeal, unrefined oils, Nova Scotia dulse, wheat germ and dark leafy green vegetables. These foods and their vitamin E are excellent for the circulatory system and act as an antioxidant. Consume fresh fruits and vegetables for their high vitamin, mineral, enzyme and fiber content. Foods that are high in zinc and essential fatty acids such as raw unsalted nuts and seeds, raw pumpkin and sunflower seeds, eggs, fish, seafood, sardines and dried legumes. Whole grain cereals and breads, organic brown rice, kamut, oats and spelt Unrefined cold pressed flax seed oil, ground flax seed, walnut oil and fish high in omega 3 fatty acids. Foods that are high in selenium such as tuna, mackerel, brazil nuts, whole grains, garlic onions and dandelion greens. Vegetarians can enjoy fermented organic soy such as tofu, miso and tempeh. Be sure to participate in a regular fitness program of both cardiovascular and resistance training. Practice relaxation techniques, avoid cigarette/cigar smoke and second hand smoke. FOODS TO AVOID: Highly processed items such as instant, canned and frozen prepared foods. All white flour products including white bread, white rice, bagels, buns, pita, etc. Hydrogenated oils, shortening and margarine. Soft drinks, tap water and alcohol. Trouble Spot Nutrition 1

3 Artificial ingredients such as preservatives, additives, artificial color and flavour. Excessive amounts of caffeine (keep it under 150 mg/day pre-exercise only). Sugar and sweets as found in donuts, cake, pastries and sugary cereals. Junk foods such as hot dogs, hamburgers, potato chips, French fries and battered foods. Supplements to Manage Testosterone 1. Indole -3-carbinol. Indole -3-carbinol is naturally occurring in broccoli and other cruciferous vegetables. This helps prevent the conversion of testosterone to estrogen. Recommended dose is 200 mg, twice daily. 2. Tribulus Terrestris. Tribulus Terrestris may help increase testosterone production by the body. Results with clients have been mixed but it is worth trying to see if it works for you. Recommended dose is 500 mg, twice daily. Often combined with 1,000 mg Fenugreek (another reported testosterone booster). 3. Zinc. Zinc deficiencies can reduce the body s production of testosterone. Recommended dose is 50 mg, once daily. 4. Tongkat Ali. Tongkat Ali stimulates the Leydig cells of your testes, which boosts testosterone production. Recommended dose is mg daily. 5. Testosterone Replacement Therapy (TRT). When all else fails, TRT is the most reliable method of increasing testosterone. See your doctor for a personalized prescription. Trouble Spot Nutrition 2

4 DAY 1 Breakfast OAT BRAN Oat Bran ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup Coconut milk ¼ cup ¼ cup 1/3 cup ½ cup 2/3 cup ¾ cup Blueberries, fresh ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup Whey protein isolate 1 scoop 1 1 ½ 1 ½ 2 2 Pumpkin Seeds ½ oz. 2/3 oz. ¾ oz. ¾ oz. ¾ oz. ¾ oz. Raisins, seedless 1 tbsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Directions: Place your portion of oat bran in a glass or ceramic bowl and add double the amount of boiling water to the oat bran. Cover with a lid and let sit for 15 minutes (or till desired consistency). Remove lid and add milk first and then all other ingredients. Mix all ingredients together and enjoy. SUPER VITAMINS Vanilla protein powder 1 1 1/2 1 ½ 1 ½ 2 2 Yogurt, plain, organic ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup ½ cup Almond, hemp or rice milk (unsweetened) ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Strawberries ¼ cup 1/3 cup ½ cup ½ cup ½ cup ¾ cup Mango, fresh ½ cup ½ cup ½ cup ½ cup ¾ cup ¾ cup Flaxseed, ground 2 tsp. 2 tsp. 2 ¼ tsp. 2 ¼ tsp. 1 1/3 tsp. 1 ½ tsp. Directions: In blender, mix all ingredients except protein and flaxseed. Blend well until fruit is pureed. With blender on low speed, add protein and flaxseed and mix until blended (approximately 10 seconds) Lunch CHICKEN PITA Chicken Breast, skinless, baked 2 ½ oz. 2 ½ oz. 3 oz. 3 ½ oz. 4 oz. 4 oz. Pita, whole wheat Vegetarian mayonnaise ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. Onion, green, chopped 1 ½ tsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Cucumber, sliced, with peel Lettuce, green leaf 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup Tomato 1 slice 2 slices 3 slices 3 slices 3 slices 3 slices Carrot, slices ¼ cup ¼ cup ½ cup 1 cup 2 cup 1 cup Broccoli, chopped ½ cup ½ cup ¾ cup 1 cup 1 cup ¾ cup Directions: Mix nayonaise and onion together and spread in pita. Place chicken breast, lettuce, tomato, and cucumber inside. Eat carrots and broccoli separately. HEALTHY FAT TRAIL MIX 1/4 cup 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/3 cup Raw pumpkin seeds Raw almonds Raw sunflower seeds Directions: eat raw nuts & seeds together 3

5 Dinner Breakfast Lunch SALSA-TOPPED HALIBUT Halibut 3 oz. 3 ½ oz. 3 ½ oz. 4 oz. 4 ½ oz. 5 oz. Salsa 3 tbsp. 3 ½ tbsp. 3 ½ tbsp. 3 ¾ tbsp. 4 ¼ tbsp. 4 ½ tbsp. Asparagus ½ cup 1 cup 1 cup 1 cup 1 cup 1 cup Parsnip ¼ cup ¼ cup 1/3 cup ½ cup ½ cup ½ cup Extra virgin olive oil ¼ tbsp. ¼ tbsp. ¼ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. Sweet potato, baked ½ ½ ½ ½ 3-Feb ¾ Directions: Coat bottom of a baking dish with oil, then place halibut in the bottom of the baking dish and place salsa on top. Tightly seal baking dish and bake in preheated oven at 375`F for minutes. While the halibut and sweet potato are baking, in a saucepan add asparagus, parsnips and enough water to cover, cook until tender. Using a large spatula, scoop out halibut and place on top of asparagus and parsnips. DAY 2 FRUIT & SELENIUM COMPOTE Apples, dried ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Prune, dried Flaxseed, ground 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 2 tbsp. Vanilla protein powder 2 scoops Nuts, Brazil, chopped - 1 tbsp. ¼ cup 1/3 cup 1/3 cup 1/3 cup Directions: Pour boiling water over dried apples and prunes in a strainer to rid any toxins. In a small bowl, combine the fruit with enough water to cover, plus one inch. Refrigerate 8-12 hours. The compote will be ready to eat in the morning; top with brazil nuts and flaxseed before serving. Mix the protein with water in a shaker cup. FIBER & ZINC Vanilla or chocolate protein powder ½ 2 2 Coconut milk 1 ¼ cup 1 ¼ cup 1 ½ cup 1 ½ cup 1 ½ cup 1 ½ cup Almonds Figs Directions: Mix protein with coconut milk in a shaker cup, or mix in blender on low speed for 5 to 10 seconds. on almonds and figs. EGG SALAD Bread, spelt Egg, white Egg, whole Vegetarian mayonnaise ½ tbsp. ½ tbsp. 2/3 tbsp. 2/3 tbsp. ¾ tbsp. 1 tbsp. Paprika 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Cayenne pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Dulse flakes dash dash dash dash dash dash Herbal sea salt To taste To taste To taste To taste To taste To taste 4

6 Celery stalk Carrot 1/8 cup 1/8 cup ¼ cup ¼ cup ¼ cup 1/3 cup Green onion 1 tsp. 1 tsp. 1 tsp. 1 ½ tsp. 1 ½ tsp. 1 ½ tsp. Dinner Breakfast Directions: Boil eggs. Remove yolks from eggs that should contain white only. Mash eggs with the nayonaise and spices until mashed very fine. Then add the finely chopped celery, carrot, green onion and mix. Place on bread. NUTS ABOUT FRUIT Raw almonds 1 serving 1 1/2 2 servings 2 servings 2 1/2 servings 2 1/2 serving servings Apple 1 small 1 small 1 medium 1 medium 1 large 1 large Directions: Eat almonds and fruit TEMPEH STUFFED PEPPER Red pepper 1 1 ½ Sesame oil 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Garlic, minced ¼ ¼ ¼ ½ ½ ½ Tempeh, crumbled ¾ cup ¾ cup ¾ cup 1 cup 1 cup 1 cup Brown rice ¼ cup ¼ cup ¼ cup ¼ cup 1/3 cup 3 1/3 oz. Onions, green, chopped ½ ½ ½ Cilantro, fresh, chopped ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. Salsa ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. Sea salt dash Dash dash dash dash Dash Mozzarella, part skim, grated ½ oz. 1 oz. 1 ½ oz. 2 oz. 2 oz. 2 oz. Directions: Cut top off pepper and set aside. Scoop out seeds and white part and discard. Rinse peppers and turn over on wooden board to drain. Heat oil in skillet and sauté garlic and tempeh until golden brown. Add rice, green onions, cilantro, and salsa and mix well. Add sea salt and fill peppers with the mixture. Place peppers in baking dish, put tops back on them, and bake at 400`F for 30 minutes. Top with mozzarella before baking. DAY 3 MULTI-GRAIN CEREAL Multi-grain cereal 4 tbsp. 5 tbsp. 5 tbsp. 5 tbsp. 6 tbsp. 6 tbsp. Rice dream milk ¼ cup 1/3 cup 1/3 cup 1/3 cup ½ cup ½ cup Vanilla protein powder 1 ½ /3 Kiwi, chopped Flaxseed, ground 2 tsp. 2 tsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Directions: Mix rice dream and cereal, then stir in protein. Add kiwi and flaxseed. PUMPKIN BREAD Sprouted whole grain 2 slices 2 slices 3 slices 3 slices 4 slices 4 slices Pumpkin seed butter 1 tbsp 2 tbsp 2 tbsp 3 tbsp 3 tbsp 4 tbsp Directions: spread pumpkin seed butter on sprouted whole grain bread 5

7 Lunch Dinner FLAX AND MISO SOUP *Miso 1 ¾ tbsp. 2 tbsp. 1 ¾ tbsp. 1 ¾ tbsp. 2 tbsp. 3 tbsp. Tofu, firm 2 ¾ oz. 3 oz. 4 oz. 4 oz. 4 ½ oz. 4 ½ oz. Green onion ½ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Butter 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ¼ tsp. Vegetable bouillon cube ½ ½ ¾ ¾ 1 1 Flaxseed, ground 1 ½ tbsp 1 ½ tbsp 1 ½ tbsp 1 ½ tbsp 1 ½ tbsp 1 ½ tbsp Chives, fresh, finely chopped 1 tbsp. 1 tbsp. 1 ½ tbsp. 1 ½ tbsp. 2 tbsp. 2 tbsp. Carrots, peas, broccoli, mixed frozen ½ cup ½ cup 2/3 cup ¾ cup ¾ cup ¾ cup Bread, spelt Hummus 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Directions: Heat the butter in a soup pot then sauté the onion until transparent. Add 1 ½-3 cups water the bring to a boil. Add all remaining ingredients except the herbs to the boiling water. After adding the ground flaxseed, boil only for one minute, remove from heat and add chives before serving. Spread hummus on toasted rye bread. *Miso a pasted made from soybeans that has been ages in wooden barrels for three years. It contains living enzymes that aid digestion. There are different types of miso made from soybeans, barley, and brown rice. Miso is good added to dips, spreads, sauces, soups, and stews. It has a slightly meaty taste and makes a good seasoning. TEST BOOSTER BOWL Yogurt, plain, organic ¼ cup 2/3 cup 1 cup 1 cup 1 cup 1 cup Whey protein isolate (scoop) ½ 2 2 Pumpkin seeds, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ½ tbsp. 1 ½ tbsp. Sesame seed, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ¼ tbsp. 1 ½ tbsp. Apple, chopped Directions: Stir protein into yogurt, then add all other ingredients together and mix. HERB BAKED COD & TURNIP HOMEFRIES Cod 4 ½ oz. 5 oz. 5oz. 6 oz. 7 oz. 7 ½ oz. Dill 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. Olive oil ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. Lemon 8-Jan ¼ ¼ ½ ½ ½ Stock ¼ cup ¼ cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup Turnip, small ¼ 2 ½ Parsley, dried ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Basil, dried ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Thyme Dash Dash Dash Dash Dash Dash Dulse flakes Dash Dash Dash Dash Dash Dash Cayenne pepper Dash Dash Dash Dash Dash Dash Sea salt Pinch Pinch Pinch Pinch Pinch Pinch Brown rice ¼ cup ½ cup ½ cup 2/3 cup ¾ cup ¾ cup 6

8 Breakfast Lunch Directions: Mix dill and oil together; brush over cod. Slice lemon and place over cod. Bake in oven at 325`F for 20 minutes, turning fish over halfway through cooking time. Cook rice according to package instructions. Turnip fries: Pour the stock into a small dish. Chop the turnips into french-fry-size strips or ¼ inch-thick rounds. In another bowl, mix the parsley, basil, thyme, dulse and cayenne pepper. Dip the fries or rounds into the liquid, then roll or dip them in the herbs. Lightly salt each one. Place the fries on an oiled baking sheet and bake in a preheated 350`F oven for minutes, or until the fries are browned and tender. Serve hot. DAY 4 OATMEAL (RAW OPTIONAL) Organic whole oats ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup Rice dream ¼ cup ¼ cup 1/3 cup ½ cup 2/3 cup ¾ cup Strawberries, fresh ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup Whey protein isolate (scoop) ½ 1 ½ 2 2 Almonds ½ oz. 2/3 oz. ¾ oz. ¾ oz. ¾ oz. ¾ oz. Raisins, seedless 1 tbsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Flaxseed, ground 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 ½ tsp. Directions: Soak oats and raisins in pure water (double amount oats) at room temperature overnight or for at least 6 hours (or can be cooked). Stir in rice dream and protein powder first, stir in other ingredients, top with ground flaxseeds. Alternatively: pour double amount boiling water over oats and let sit 15 minutes, then add ingredients as above. GLANDULAR SUPPORT Chocolate or vanilla whey protein isolate 1 ½ 1 ½ ¼ 2 ¼ Raisins, seedless ½ cup ¼ cup ¼ cup ½ cup 1/3 cup 1/3 cup Sunflower seeds ¾ oz. 7/8 oz. 1 oz. 1 oz. 1 oz. 1 ¼ oz. Kiwi ½ ¼ ½ ¼ ¾ 1/4 Directions: Eat kiwi alone 10 minutes before other food. Mix protein with water in a shaker cup. Mix almonds and raisins together and consume. CHICKEN SANDWICH Broccoli pieces, raw ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup Red pepper, sliced, raw ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup Hot salsa 2 tbsp. 2 tbsp. 2 ½ tbsp. 2 ¾ tbsp. 3 tbsp. 3 tbsp. Pumpernickel bread Chicken breast, cooked 3 slices 4 slices 4 slices 4 ½ slices 5 slices 5 ½ slices Vegetarian mayonnaise ½ tbsp. 2/3 tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. Celery stalk ¼ 1 ½ 1 2/3 2 Onion, chopped 1 tsp. 1 tsp. 1 tsp. 1 ½ tsp. 1 ½ tsp. 1 ½ tsp. Radish, raw Diections: Use salsa to dip broccoli, red pepper, and radish. Cut chicken into small chunks, dice celery, and mix both with nayonaise and onion. Place mixture on pumpernickel bread. 7

9 Dinner Breakfast ANTIOXIDANT SHAKE Yogurt, plain 1 cup 1 ¼ cup 1 ¼ cup 1 ¼ cup 1 1/3 cup 1 1/3 cup Vanilla whey protein isolate 1 ½ 1 ½ 1 ½ ½ Apple 1/3 ½ ½ ½ ¾ 1 Pear ½ ½ ½ ½ ¾ 1 Water ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Flaxseed oil or ground flaxseeds ¼ tbsp. ¼ tbsp. 1 tsp. 1 tsp. ½ tbsp. ½ tbsp. Directions: Core apple and pear, but do not remove skin. In blender, mix yogurt, apple and pear with water. Add proteins and flaxseed oil and blend for additional 10 seconds. VEGETABLE RED LENTIL SOUP Olive oil, extra virgin ¼ tbsp. ¼ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. Onion, chopped 1 tbsp. 1 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 3 tbsp. Celery, sliced 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 3 tbsp. Carrot, sliced ½ ½ ½ ½ 1 1 Broccoli, chopped ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup 1/3 cup Water 2 cup 2 cup 2 cup 2 cup 2 cup 2 cup Bay leaf ½ ½ ½ ½ ½ ½ Red Lentils ¼ cup ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup Zucchini, sliced ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup 1/3 cup Garlic, minced 1 ½ 1 ½ 1 ½ 1 ½ 1 ½ 1 ½ Dulse flakes 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Tofu, firm 1 oz. 2 oz. 2 oz. 3 oz. 3 oz. 3 ¼ oz. Tamari sauce 1 tsp. 1 tsp. 1 tsp. 1 ½ tsp. 1 ½ tsp. 1 ½ tsp. Parsley, dried ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Vegetable broth powder ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Sea salt Pinch Pinch Pinch Pinch Pinch Pinch Basil 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Paprika 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Oregano 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Cayenne pepper Dash Dash Dash Dash Dash Dash Stevia Pinch Pinch Pinch Pinch Pinch Pinch Directions: Steam the sweet potato and carrot for 10 minutes then place them with the water, lentils celery, broccoli, and zucchini in a large soup to. Bring to a boil, then simmer minutes. Saute the onion and garlic in water. Add onion and garlic and remaining ingredients except oil and tofu to the soup pot. Simmer another minutes. Add tofu when there is 10 minutes left to simmer. Add oil. Serve hot. DAY 5 BANANAFANNA Sunflower seeds ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Water 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. Banana ½ 2/3 2/3 2/3 ¾ 1 8

10 Strawberries ¾ cup ¾ cup ¾ cup 1 cup 1 cup 1 cup Whey protein isolate (scoop) 1 1 ½ 1 ½ 1 ¾ 2 2 Wheat germ 1 tbsp. 1 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 ½ tbsp. Directions: Combine the sunflower seeds with water and blend until smooth. Add the banana gradually, continuing to blend until smooth and creamy. Add protein and wheat germ and blend additional 10 seconds on low. Pour over strawberries. NUTS & SEEDS Raw almonds Pumpkin seeds, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ½ tbsp. 1 ½ tbsp. Directions: eat together Lunch Dinner SHIITAKE MISO *Miso 1 ¾ tbsp. 2 tbsp. 1 ¾ tbsp. 1 ¾ tbsp. 2 tbsp. 3 tbsp. Tofu, firm 2 ¾ oz. 3 oz. 4 oz. 4 oz. 4 ½ oz. 4 ½ oz. Green onion ½ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Garlic, minced Vegetable stock ½ cup 4 ½ oz. 4 ½ oz. ¾ cup 1 cup 1 cup Olive oil, extra virgin ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. Shiitake mushroom, sliced ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Red pepper, minced ½ cup ½ cup 2/3 cup ¾ cup ¾ cup ¾ cup Rice noodles ¼ cup ¼ cup 3 oz. 3 ¼ oz. 3 ½ oz. ½ cup Soy bean sprouts ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Directions: Place rice noodles in a large bowl and pour sea salted boiling water over top. Soak for 7 to 10 minutes the drain and set aside. In a pot, heat oil and sauté mushroom and garlic. Add vegetable stock and tofu and simmer for 3 to 4 minutes. Stir in rice noodles, miso, green onion, and sprouts. Garnish with red pepper and serve. *Miso a pasted made from soybeans that has been ages in wooden barrels for three years. It contains living enzymes that aid digestion. There are different types of miso made from soybeans, barley, and brown rice. Miso is good added to dips, spreads, sauces, soups, and stews. It has a slightly meaty taste and makes a good seasoning. FIBER POWER Vanilla or chocolate protein powder ½ 2 1/3 1 ½ 2 ¼ Flaxseed oil or ground flaxseeds ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Figs ½ 3 3 Apple ¼ Directions: In a shaker cup, mix protein and flaxseed oil with water and shake. Figs and apple are to be eaten separately. SALMON WITH ASPARAGUS Salmon, wild 3 ½ oz. 4 oz. 4 oz. 4 ½ oz. 5 oz. 5 ½ oz. Asparagus ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup Lemon Juice ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 ¼ tbsp. 9

11 Extra virgin olive oil 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Garlic clove, crushed ½ Herbal seasoning ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Brown rice ½ cup ½ cup ½ cup ½ cup 2/3 cup ¾ cup Breakfast Lunch Directions: Cook rice according to package instructions. Cut salmon crosswise into 1 inch slices, then place them in the lemon juice, turning a few times. Set aside. In a large skillet, heat ½ the olive oil. Add asparagus, stir until they are coated with oil. Cover and cook for 5 minutes, until almost tender and set vegetable aside in serving dish, cover and keep warm. Heat the remaining oil in a skillet, add the salmon and garlic, and cook on medium heat. Cover to steam the salmon, when it flakes easily in about 15 minutes add asparagus. Sprinkle meal with herbal seasoning. DAY 6 OATS & DATES Whole oats, raw, soak 8-12 hours ¼ cup ¼ cup ½ cup ½ cup ½ cup ¾ Sunflower seeds 2 tbsp. 2 ¼ tbsp. 1 tbsp. 2 tbsp. 2 ½ tbsp. 2 ½ tbsp. Dates, soaked 8-12 hours Cinnamon ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Apple ¼ ¼ ¼ 1/3 ½ ¼ Vanilla or chocolate protein powder 1 ½ 1 2/ ¼ 2 ¼ Directions: Pour boiling water over dates in a strainer, this will get rid of any toxins (this should be done with all dried fruit). Then soak the dates in double amount water in a jar and in the refrigerator. In a blender, combine sunflower seeds, oats (drain if necessary) and dates with their soak water. Blend until smooth. Add apple pieces and cinnamon and blend quickly. Add the protein and blend on low for 10 seconds. Eat immediately. PROTEIN & ZINC EXPRESS Vanilla or chocolate protein powder ½ 2 2 Almond milk, unsweetened 1 ¼ cup 1 ¼ cup 1 ½ cup 1 ½ cup 1 ½ cup 1 ½ cup Pumpkin seeds 1 tbsp. 1 ¾ tbsp. 2 tbsp. 2 tbsp. 2 ¼ tbsp. 2 ½ tbsp. Dates Directions: Mix protein with almond milk in a shaker cup, or mix in blender on low speed for 5 to 10 seconds. on sunflower seeds and dates. BROWN RICE TURKEY SOUP Safflower oil 1/3 tbsp. 1/3 tbsp. 1/3 tbsp. ½ tbsp. ½ tbsp. ½ tbsp. Water 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Chicken broth 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Turkey, cooked, diced 1/3 cup ½ cup ½ cup ½ cup 2/3 cup 2/3 cup Red pepper, diced 3 tbsp. 3 tbsp. 3 tbsp. 3 tbsp. 3 tbsp. 3 tbsp. Celery, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Brown rice, uncooked ¼ cup ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup Parsley, dried or finely chopped 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 10

12 Herbal seasoning ½ tsp ½ tsp ½ tsp ½ tsp ½ tsp ½ tsp Cayenne pepper Dash Dash Dash Dash Dash Dash Tamari ¼ tbsp ¼ tbsp ¼ tbsp ¼ tbsp ¼ tbsp ¼ tbsp Dinner Breakfast Directions: Saute carrots and celery in oil just until barely tender. Heat chicken broth and water to boil, add rice and simmer for 30 minutes. Add sautéed vegetables and seasonings. Simmer another minutes. BERRY PROTEIN Muesli ½ oz. ½ oz. ½ oz. 2/3 oz. ¾ oz. ¾ oz. Vanilla or chocolate protein powder 1 ½ 1 ½ 1 ½ 1 ½ 2 2 Yogurt, plain, organic ½ cup ½ cup ¾ cup ¾ cup ¾ cup ¾ cup Flaxseed, ground ½ tsp. 2/3 tsp. 2/3 tsp. ¾ tsp. ¾ tsp. 1 tsp. Strawberries ¼ cup ¼ cup ½ cup ½ cup ½ cup ½ cup Directions: In bowl, combine all ingredients. SHRIMP STIR-FRY Shrimp, large Red pepper, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ½ cup Celery stick, diced Tomato puree 1 ½ cup 1 ½ cup 1 ½ cup 2 cup 2 cup 2 cup Water ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Onion, slice ½ 3 Garlic clove ½ Olive oil 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Brown rice ½ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup Celery salt 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Thyme ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Black pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Directions: Cook rice as per package instructions. In nonstick sauté pan, add oil, onion, pepper, celery, and garlic. Cook until vegetables are tender, then add shrimp, tomato puree, water, celery salt, thyme, and black pepper. Bring mixture to a boil, then simmer for 5-10 minutes. DAY 7 APPLE-PEACH MUESLI *Kefir ¼ cup ¼ cup ½ cup 1 cup 1 cup 1 ¼ cup **Stevia ½ scoop ½ scoop ½ scoop ½ scoop ½ scoop ½ scoop Apple ¼ ½ ½ ½ ½ ½ Juice of lemon ½ ½ ¾ Kiwi Wheat germ 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ½ tbsp. 1 ½ tbsp. Pumpkin seeds (raw) 1 tbsp. 1 ½ tbsp. 2 tbsp. 1 tbsp. 1 tbsp. 1 ½ tbsp. Vanilla protein powder 1 1 ¼ 1 ¾

13 Lunch Directions: Mix the kefir with protein and stevia. Peel and core the apple and grate it into the kefir. Immediately add lemon juice so the apple does not oxidize. Mix in the peach and wheat germ and top with pumpkin seeds. *Kefir is an excellent food made from milk or soymilk that has been fermented with a kefir culture. It is similar to yogurt, but with its own unique, flavor and texture. Kefir has all the advantages of yogurt; it is great for lactose-intolerant people and it works as a probiotic in the intestinal tract, promoting the growth of friendly bacteria. **Stevia (Stevia Rebaudiana), a perennial shrub indigenous to South America, is about 300 times sweeter than table sugar. Stevia is rich in vitamins and minerals, has 0 calories, promotes healthy teeth and gums, may aid weight loss, and is an excellent alternative for diabetes as stevia does not affect blood sugar levels. SUPER REFRESHER Kefir ¾ cup 2/3 cup 1 cup 1 cup 1 ¼ cup 1 ½ cup Pineapple, fresh 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup ¼ cup Orange, fresh ½ 2/3 ¾ 2/3 ¾ ¾ Peach, fresh ½ 2/3 ¾ 2/3 ¾ 1 Strawberries, fresh 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Blackberries, fresh 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Flaxseed, ground 2/3 oz. ¾ oz. ¾ oz. 1 oz. 1 oz. 1 oz. Directions: Cut all fruit in bite-size pieces. Mix all fruit in a bowl with kefir. Sprinkle flaxseed on top. POACHED EGGS ON A SPINACH BED Egg, whole, poach Egg, white, poach ½ 4 4 ½ 5 ½ Cottage cheese 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. Mushrooms, diced 1 ½ cup 1 ½ cup 1 ½ cup 1 ½ cup 1 ½ cup 1 ½ cup Onion, diced 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Spinach 4 cups 4 cups 4 cups 4 cups 4 cups 4 cups Arrowroot 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. Olive oil 1 ¼ tsp. 1 ½ tsp. 1 ½ tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ½ tsp. Nutmeg dash dash dash dash dash dash Allspice dash dash dash dash dash dash Chili powder dash dash dash dash dash dash Paprika dash dash dash dash dash dash Grapefruit 1/3 ½ 2/3 ¾ 1 1 1/3 Directions: Eat grapefruit alone empty stomach 20 minutes before meal. In sauté pan, cook mushrooms and onions in 1 tsp. oil until tender, then remove and keep warm. In another sauté pan, add the remaining oil and cook the spinach until just wilted. Combine cottage cheese, nutmeg, allspice, chili powder, milk, and cornstarch in a blender. Blend until smooth. Remove from blender and place in a small saucepan on medium heat until a sauce forms. Place spinach on serving plate. Place onions, mushrooms and eggs on spinach and pour sauce eggs. Sprinkle with paprika. 12

14 Dinner Breakfast PROTEIN PLUS Vanilla or chocolate protein powder ½ 2 2 Coconut, Rice or Almond milk 1 ¼ cup 1 ¼ cup 1 ½ cup 1 ½ cup 1 ½ cup 1 ½ cup Sunflower seeds 1 tbsp. 1 ¾ tbsp. 2 tbsp. 2 tbsp. 2 ¼ tbsp. 2 ½ tbsp. Prunes Directions: Mix protein with milk in a shaker cup, or mix in blender on low speed for 5 to 10 seconds. on almonds and prunes. CHINESE STIR-FRY Tofu, firm, chopped 3 ½ oz. 4 oz. 4 oz. 4 ½ oz. 5 oz. 5 oz. Red pepper, chopped ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ½ cup Broccoli, chopped ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ½ cup Water Chestnuts, sliced 1/8 cup 1/8 cup ¼ cup ¼ cup ¼ cup ¼ cup Bean sprouts, mung ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Scallions, chopped ¼ cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup Garlic clove 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Sesame oil, unrefined 1 oz. 1 oz. 1 ¼ oz. 1 ½ oz. 2 oz. 2 oz. Brown rice ½ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup Gingerroot, fresh, grated ½ inch ½ inch ½ inch ½ inch ½ inch ½ inch Tamari sauce to taste to taste to taste to taste to taste to taste Directions: Cook rice as per instructions on package. Heat the sesame oil in a large frying pan or wok until the oil is quite warm but not hot enough to smoke or sputter. Add the chopped scallions, and sauté till they are soft, about 5 minutes. Add the ginger, tofu, and red pepper. Saute until the tofu is lightly browned, about 10 minutes. Push the tofu and red pepper to the side of the pan. Add the broccoli stems and water chestnuts, and sauté 2 minutes, then add the broccoli. Saute 2 more minutes, then add the bean sprouts and sauté another 2 minutes. Place on bed of rice, add tamari sauce to taste and sprinkle with sesame seeds. DAY 8 PEACHY OATMEAL (RAW OPTIONAL) Organic whole oats ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup Rice dream ¼ cup ¼ cup 1/3 cup ½ cup 2/3 cup ¾ cup Peach, slice ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup Vanilla or chocolate protein powder ½ 1 ½ 2 2 Sunflower seeds ½ oz. 2/3 oz. ¾ oz. ¾ oz. ¾ oz. ¾ oz. Raisins, seedless 1 tbsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Flaxseed, ground 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 ½ tsp. Directions: Soak oats and raisins in pure water (double amount oats) at room temperature overnight or for at least 6 hours (Can also be cooked). Stir in rice dream and protein powder first, stir in other ingredients, top with ground flaxseeds. Alternatively: pour double amount boiling water over oats and let sit 15 minutes, then add ingredients as above. 13

15 VITAMIN C SHAKE Vanilla protein powder 1 1 1/2 1 ½ 1 ½ 2 2 Yogurt, plain, organic ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup ½ cup Rice Dream ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Strawberries ¼ cup 1/3 cup ½ cup ½ cup ½ cup ¾ cup Mango, fresh ½ cup ½ cup ½ cup ½ cup ¾ cup ¾ cup Flaxseed oil or ground flaxseed 2 tsp. 2 tsp. 2 ¼ tsp. 2 ¼ tsp. 1 1/3 tsp. 1 ½ tsp. Directions: In blender, mix all ingredients except protein and flaxseed oil. Blend well until fruit is pureed. With blender on low speed, add protein and flaxseed and mix until blended (approximately 10 seconds) Lunch CHICKEN SANDWICH 2 Chicken Breast, skinless 2 ½ oz. 2 ½ oz. 3 oz. 3 ½ oz. 4 oz. 4 oz. Spelt bread Vegetarian mayonnaise ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. Onion, green, chopped 1 ½ tsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Cucumber, sliced, with peel Lettuce, green leaf 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup Tomato 1 slice 2 slices 3 slices 3 slices 3 slices 3 slices Pepper, red ¼ cup ¼ cup ½ cup 1 cup 2 cup 1 cup Carrots, chopped ¼ cup ¼ cup ½ cup 1 cup 1 cup ½ cup Directions: Lightly toast bread (optional). Mix nayonaise and onion together and spread over bread. Place chicken breast, lettuce, tomato, and cucumber on one slice of bread and cover with the other. Eat pepper and carrots separately. VERY SEEDY Sunflower seeds, raw unsalted 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ½ tbsp. 1 ½ tbsp. Pumpkin seeds, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ½ tbsp. 1 ½ tbsp. Directions: eat together Dinner SALMON WITH JULIENNE VEGETABLES AND RICE Salmon steak, wild 3 ½ oz. 4 oz. 4 oz. 4 ½ oz. 5 oz. 5 ½ oz. Carrot ¾ ¾ Zucchini ¼ ¼ 3-Jan ½ ½ ¾ Squash, yellow, medium ¼ ¼ ¼ ¼ ¼ ¼ Lemon Juice ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 ¼ tbsp. Extra virgin olive oil 1 tbsp. 1 tbsp. Garlic clove, crushed ½ Sea salt or herbal seasoning ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Brown rice ½ cup ½ cup ½ cup ½ cup 2/3 cup ¾ cup 14

16 Breakfast Lunch Directions: Cook rice according to package instructions. Cuts carrots, zucchini and squash into thin strips. Cut salmon crosswise into 1 inch slices, then place them in the lemon juice, turning a few times. Set aside. In a large skillet, heat ½ tbsp. oil. Add carrots, stir until they are coated with oil. Cover and cook for 5 minutes, until almost tender. Add the zucchini and squash and cook covered a few minutes more. Set vegetable aside in serving dish, cover and keep warm. Heat the remaining oil in a skillet, add the salmon and garlic, and cook on medium heat. Cover to steam the salmon, when it flakes easily in about 15 minutes, add the vegetables. Sprinkle meal with sea salt or herbal seasoning. DAY 9 HOT BREAKFAST PORRIDGE Oat flakes, quick cooking ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup Rice dream ¼ cup ¼ cup 1/3 cup ½ cup 2/3 cup ¾ cup Strawberries, fresh ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup Vanilla protein powder ½ 1 ½ 2 2 Cinnamon ½ tsp. ½ tsp. 2/3 tsp. 2/3 tsp. ¾ tsp. ¾ tsp. Raisins, seedless 1 tbsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Butter 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 ½ tsp. Stevia scoop scoop scoop scoop scoop scoop Sea salt pinch pinch pinch pinch pinch Pinch Vanilla extract 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ½ tsp. 1 ½ tsp. Directions: Boil double amount water to oatmeal over medium high heat. Add the oat flakes, salt, cinnamon, stevia, and butter, and reduce the heat to very low. Simmer for 10 minutes. Remove the pot from the heat and add rice dream first, then all other ingredients. Mix all ingredients together and serve. Note: use stevia to desired sweetness TASTY CELERY Celery 1 stalk 1 stalk 1 1/1 stalk 1 1/2 stalk 2 stalks 2 stalks Pumpkin seed or almond butter 1 tbsp 1 tbsp 1 1/2 tbsp 1 1/2 tbsp 2 tbsp 2 tbsp Directions: spread butter on celery stalk RICH AND HEARTY CUCUMBER STEW Egg, whole Egg whites Tomato puree ½ cup ½ cup ½ cup ½ cup ½ cup ¾ cup Tomato, diced ¾ cup ¾ cup ¾ cup 1 cup 1 cup 1 cup Mozzarella, part skim 1 ½ oz. 2 oz. 2 oz. 2 ¼ oz. 2 ½ oz. 2 ¾ oz. Cucumber, diced 2 ¾ cup 2 ¾ cup 3 cup 3 cup 3 cup 3 cup Red pepper, sliced ½ cup ½ cup ¾ cup ¾ cup ¾ cup ¾ cup Onion, diced ½ cup ½ cup ¾ cup 1 cup 1 cup 1 cup Black olives, sliced Garlic, minced Sea salt & pepper To taste To taste To taste To taste To taste To taste Celery salt Dash Dash Dash Dash Dash Dash 15

17 Hot sauce 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Dry dill weed 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Dinner Directions: Combine all ingredients except cheese and eggs in a large saucepan and bring to a boil in ½ cup water. Cover and simmer on medium-high heat for minutes, stirring frequently. Just before serving stew, stir in shredded mozzarella cheese, then place in soup bowl and garnish with egg slices. RASPBERRY DREAM Vanilla protein powder ½ 2 ¼ 2 ½ 2 ½ Vanilla rice dream 2/3 cup 2/3 cup ¾ cup 1 cup 1 cup 1 cup Raspberries ½ cup 2/3 cup ¾ cup ½ cup ½ cup 1 cup Ice cubes Vanilla extract ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Flaxseed oil or ground flaxseed 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Directions: Place all ingredients in blender. Blend until smooth. Add protein and blend for additional 10 seconds. May sweeten to taste with raw organic honey or sucanat. HAWAIIAN SWEET AND SOUR CHICKEN WITH SNOW PEAS Chicken breast, skinless, dice 2 ½ oz. 3 oz. 3 oz. 3 ½ oz. 3 ½ oz. 4 oz. Tamari 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ½ tbsp. Tomato puree ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Sucanat ½ tsp. ½ tsp. ½ tsp. ¾ tsp. ¾ tsp. 1 tsp. Pineapple, diced ¼ cup ¼ cup ¼ cup ¼ cup ½ cup ½ cup Marashcino cherries, quartered 2 tbsp. 2 tbsp. 2 ¼ tbsp. 2 ¼ tbsp. 2 ¼ tbsp. 2 ¼ tbsp. Arrowroot 1 piece 1 piece 1 piece 1 piece 1 piece 1 piece Snow peas ¾ cup ¾ cup ¾ cup 1 cup 1 cup 1/8 cup Olive oil 1 tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ¼ tsp. Almonds, slivered ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Chicken broth ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Water 1 tbsp. 1 tbsp. 1 tbsp. 1 ½ tbsp. 1 ½ tbsp. 2 tbsp. Apple cider vinegar 2 ½ tbsp. 3 tbsp. 3 tbsp. 3 ½ tbsp. 3 ½ tbsp. 4 tbsp. Directions: In nonstick sauté pan, cook chicken in ¾ of oil until done. While the chicken is cooking, in another nonstick sauté pan add vinegar, tomato puree, rest oil, water, tamari, sucanat, pineapple, cherries, chicken stock, and arrowroot. (Mix arrowroot into chicken stock and stir well until arrowroot has dissolved before adding to saucepan.) While stirring continuously, heat pineapple can cherry mixture under medium heat until a thick sauce forms. Add chicken to pineapple and cherry mixture and simmer for 10 minutes for the flavors to blend. Taste sauce; if it has too strong a vinegar taste, continue simmering for a few more minutes. The flavor will develop into a sweet and sour sauce as it cooks. Place snow peas in saucepan with enough water to cover and cook until tender. Serve chicken mixture with peapods arranged on the sides. Sprinkle almonds over peas and serve. 16

18 Breakfast Lunch DAY 10 BERRY OAT BRAN Oat Bran ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup Rice dream ¼ cup ¼ cup 1/3 cup ½ cup 2/3 cup ¾ cup Blueberries, organic ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup Vanilla whey protein powder ½ 1 ½ 2 2 Almonds ½ oz. 2/3 oz. ¾ oz. ¾ oz. ¾ oz. ¾ oz. Raisins, seedless 1 tbsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Directions: Place your portion of oat bran in a glass or ceramic bowl and add double the amount of boiling water to the oat bran. Cover with a lid and let sit for 15 minutes (or till desired consistency). Remove lid and add milk first and then all other ingredients. Mix all ingredients together and enjoy. BANANA PEACH SHAKE Yogurt, plain, organic ¼ cup 1/3 cup ½ cup ½ cup ½ cup 2/3 cup Banana 3/4 3/4 3/ Peach 3/4 3/4 3/4 3/4 1 1 Whey protein isolate 1 1 ½ 1 ½ 1 ½ 2 2 Sunflower seeds ¼ oz. 1/3 oz. ½ oz. ½ oz. ½ oz. 2/3 oz. Directions: Place yogurt, banana, and peach in a blender and blend well. With blender on low speed, add protein. Continue blending for approximately 10 seconds. Eat seeds separately. SPINACH SALAD Spinach 1 ¾ cup 1 ¾ cup 2 cups 2 cups 2 cups 2 cups Shrimp, large, raw Beet, grated ½ cup ½ cup ½ cup ¾ ¾ ¾ Zucchini, slice ½ cup ½ cup 1 cup 1 cup 1 ¼ cup 1 1/2 Carrots, grated ¾ cup 1 cup 1 cup 1 cup 1 ¼ 1 ¼ Egg Sunflower seeds, raw 1 tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 2 tbsp. Herb & Oil Dressing 1 ¼ tbsp. 1 ¼ tbsp. 1 ¼ tbsp. 1 ¼ tbsp. 1 ¾ tbsp. 2 tbsp. Directions: Remove the stems from the spinach and tear into bitesized pieces. Mix spinach, beets, and zucchini together. Boil egg, let cool, discard yolk, then chop egg white and add to mixture. Toss with Herb & Oil Dressing and add shrimp and sunflower seeds. Mix well. Herb & Oil Dressing Ingredients and Instructions: Serves 6 Mix all ingredients together and beat well. Refrigerate for a couple hours so the herbs and flavors can mingle. Serve chilled or at room temperature over salad. 1 ¼ cup flaxseed oil ½ tsp. basil 2 tbsp. lemon juice (fresh) ¼ tsp. each: marjoram, thyme and kelp 17

19 Dinner Breakfast 1 ½ tsp. tamari 1 tsp. each: parsley and paprika Several dashes cayenne red pepper CALCIUM ZINC BOWL Yogurt, plain, organic ¼ cup 2/3 cup 1 cup 1 cup 1 cup 1 cup Vanilla or plain whey protein (scoop) ½ 2 2 Pumpkin seeds, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ½ tbsp. 1 ½ tbsp. Sesame seed, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ¼ tbsp. 1 ½ tbsp. Peach, chopped Directions: Stir protein into yogurt, then add all other ingredients together and mix. HERB BAKED CHICKEN WITH VEGETABLE BROWN RICE Chicken breast, skinless 2 ½ oz. 3 oz. 3 oz. 3 ½ oz. 3 ½ oz. 4 oz. Tamari 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ½ tbsp. Garlic cloves, crushed Parsley and Paprika, dried ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Basil and Thyme ¼ tsp. ¼ tsp. ¼ tsp. ½ tsp. ½ tsp. ½ tsp. Sea salt pinch pinch pinch pinch pinch pinch Celery, chopped 1 piece 1 piece 1 piece 1 piece 1 piece 1 piece Carrots, chopped 1/8 cup 1/8 cup ¼ cup ¼ cup 1/8 cup 1/8 cup Green onion 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Brown rice ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup Vegetable broth ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Flaxseed, ground ½ tbsp. ½ tbsp. ½ tbsp. 2/3 tbsp. ¾ tbsp. ¾ tbsp. Directions: Put ¼ to 1/3 water in bottom of baking dish. Pour the tamari over the chicken. Sprinkle with dried parsley, covering the entire surface. Next, sprinkle on just paprika. Sprinkle basil and thyme and add sea salt. Place 1 clove crushed garlic in the water surrounding the chicken. Bake at 350`F for minutes. After the first 10 minutes, baste the chicken with garlic and juices from the bottom of the dish. Baste every 10 minutes until crispy and done. Prepare rice as per directions on package, using vegetable broth as well as water. Chop celery, carrots, and green onion into small pieces. Add vegetables and remaining clove crushed garlic to rice when water comes to a boil. Vegetables will cook with rice. Sprinkle flaxseed over rice when serving. DAY 11 RICE N SHINE Brown rice cereal, hot ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup Coconut milk ¼ cup ¼ cup 1/3 cup ½ cup 2/3 cup ¾ cup Blueberries ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup Vanilla or chocolate protein powder ½ 1 ½ 2 2 Flaxseed, ground 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 ½ tsp. 18

20 Lunch Dinner Directions: Prepare cereal per package instructions. Remove from heat, add milk first and then all other ingredients. Mix all ingredients together. CAL/MAG ZINC BOWL Yogurt, plain, organic ¼ cup 2/3 cup 1 cup 1 cup 1 cup 1 cup Vanilla or plain whey protein (scoop) ½ 2 2 Pumpkin seeds, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ½ tbsp. 1 ½ tbsp. Sesame seed, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ¼ tbsp. 1 ½ tbsp. Peach, chopped Directions: Stir protein into yogurt, then add all other ingredients together and mix. EGG WRAP Egg, whole Egg whites Tortilla, 100% whole-wheat Salsa ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup Rice Cheese 1/8 cup ¼ cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Red Grapes Directions: Eat grapes alone minutes before egg wrap. Poach eggs as you like them. Place eggs and salsa on tortilla and cover with mozzarella. Fold tortilla up. FIBER POWER Vanilla or chocolate whey protein (scoop) ½ 2 1/3 1 ½ 2 ¼ Flaxseed, ground ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Figs ½ 3 3 Apple (medium) ¼ Directions: In a shaker cup, mix protein and flaxseed with water and shake. Figs and apple are to be eaten separately. BAKED SOLE WITH CLASSIC COLESLAW Sole 3 oz. 3 ½ oz. 4 oz. 4 ½ oz. 4 ½ oz. 5 oz. Parsley, dried, chopped 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. Olive oil ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. Herbal sea salt dash dash dash dash dash dash Coriander, ground 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Garlic, powdered 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Cayenne pepper dash dash dash dash dash dash Cabbage, green, shredded 1/8 cup 1/8 cup ¼ cup 1/3 cup 1/3 cup ½ cup Cabbage, red, shredded 1/8 cup 1/8 cup ¼ cup 1/3 cup 1/3 cup ½ cup Vegetarian mayonnaise ¼ tbsp. 1/3 tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. Carrots, shredded ¼ cup ¼ cup 1/3 cup 1/3 cup 1/3 cup 2/3 cup Apple, grated ¼ ¼ ½ ½ ½ 1 Lemon juice, freshly squeezed ¾ tsp. ¾ tsp. 1 tsp. 1 tsp. 1 tsp. 1 ½ tsp. 19

21 Sea salt & ground pepper dash dash dash dash dash Dash Raisins 1 tbsp. 1 tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 2 tbsp. Directions: Mix herbal sea salt, coriander, garlic powder, cayenne pepper and olive oil together and brush over sole. Bake in oven at 325`F for 20 minutes, turning fish over halfway through cooking time. In a bowl, toss the freshly grated apple in lemon juice. Add the nayonaise, cabbage, and carrots. Season with salt and pepper; mix thoroughly. Sprinkle with raisins. DAY 12 Breakfast ALMOND BUTTER AND BANANA Bread, spelt Almond butter 1 tbsp. 1 ¼ tbsp. 1 1/3 tbsp. 1 ½ tbsp. 1 2/3 tbsp. 1 ¾ tbsp. Banana ½ ½ ¾ ¼ Vanilla or chocolate whey protein (scoop) 1 ½ 1 ½ 1 ½ 1 ½ 2 2 Directions: Toast bread. Spread almond butter on toast. Slice banana and place on top of almond butter. Mix protein with water. SWEET SNACK Vanilla or chocolate whey protein (scoop) ½ 2 1/3 1 ½ 2 ¼ Flaxseed, ground ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Dates Apple (medium) ¼ Directions: In a shaker cup, mix protein and flaxseed with water and shake. Dates and apple are to be eaten separately. Lunch SPELT TUNA PITA Spelt pita small small small large large large Tuna 4 oz 4 oz 4 oz 4 1/3 oz 4 1/3 oz 4 1/2 oz Sprouts 2 tbsp 2 1/2 tbsp 2 1/2 tbsp 2 1/2 tbsp 3 tbsp 3 tbsp Hummus 4 tbsp 4 tbsp 4 tbsp 4 1/3 tbsp 4 1/3 tbsp 4 1/3 tbsp Turnips 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/2 cup 1/2 cup Cauliflower florets Directions: Mix canned tuna with sprouts, hummus and turnips. Place contents in a spelt pita and serve with cauliflower florets. Or use the 2 slices of spelt bread PROSTATE SUPPORT 1/4 cup 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/3 cup Raw pumpkin seeds Raw almonds Raw sunflower seeds Directions: eat raw nuts & seeds together Dinner TUNA WITH GREEK SALAD Tuna 3 oz. 3 oz. 4 oz. 4 oz. 4 ¼ oz. 4 ½ oz. Brown rice ½ cup ¾ cup ¾ cup 2/3 cup ¾ cup 2/3 cup Onion ¼ cup ¼ cup ¼ cup ¼ cup ½ cup ½ cup Olive oil, extra virgin ½ tbsp. ½ tbsp. 2/3 tbsp. 2/3 tbsp. 2/3 tbsp. ¾ tbsp. Cucumber, cubed ½ cup ½ cup ½ cup ¾ cup ¾ cup ¾ cup Tomato, cherry 1/3 ½ ½ 2/3 ¾ ¾ 20

22 Red peppers ½ ½ ½ 2/3 ¾ ¾ Celery, chopped ¼ cup ¼ cup ¼ cup 1/3 cup ½ cup ½ cup Oregano 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. Lemon, freshly squeezed ½ ½ 2/3 ¾ 1 1 Garlic, clove, minced Herbal salt & cayenne pepper ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Kelp ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Breakfast Lunch Directions: Bring water (enough to cover tuna) to a boil. Add tuna and cook for 8 10 minutes. Cook rice as per package instructions. Add green onions once water for rice has come to a boil. Mix all vegetables. Put all spices, oil, garlic, lemon juice, parsley, herbal salt, cayenne pepper, and kelp in a jar and shake well. Pour over the vegetables and marinate at least one hour. DAY 13 MUESLI WITH SESAME SEEDS Sesame seeds 2 tsp 2 tsp 2 tsp 2 tsp 2 tsp 2 tsp Raisins ½ tsp ½ tsp ½ tsp ½ tsp ½ tsp ½ tsp Whole oats, soaked overnight or at least 1 hour ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup 1/3 cup Maple syrup 1 tsp 1 tsp 1 tsp 1 tsp 1 ½ tsp 1 tbsp Banana ¼ ¼ ½ ½ ½ ½ Kefir ¼ cup ¼ cup ¼ cup ¼ cup ½ cup ½ cup Wheat germ 1 tsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 ½ tbsp Vanilla or chocolate whey protein (scoop) 1 1 ¼ 1 ½ 1 ¾ 1 ½ 1 ¾ Directions: Soak the raisins and rolled oats in lukewarm water, preferably overnight, or for at least 1 hour. Stir the protein powder into oatmeal and raisins. Then mix in maple syrup, finely sliced bananas, kefir, and wheat germ. Sprinkle sesame seeds on top. HUMMUS & VEGGIES Hummus 4 tbsp 4 tbsp 4 tbsp 4 tbsp 4 1/2 tbsp 4 1/2 tbsp Turnips 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup Cauliflower florets Pumpkin seeds, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ½ tbsp. 1 ½ tbsp. Directions: Dip turnips & cauliflower florets into hummus, and eat pumpkin seeds together TURKEY BURGER CASSEROLE Egg, whole Ground turkey, lean 2 oz. 2 ½ oz. 3 oz. 3 oz. 3 ¼ oz. 3 ¾ oz. Onion, minced ½ cup ½ cup ¾ cup ½ cup ¾ cup 1 cup Mushrooms, mined 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Kidney beans, cooked ¼ cup ¼ cup ¼ cup ½ cup ½ cup ½ cup Red pepper, diced ¾ cup ¾ cup ¾ cup ¾ cup 1 cup 1 cup Green pepper ½ cup ¾ cup ¾ cup ½ cup ¾ cup 1 cup Olive oil, extra virgin 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. Garlic cloves, minced Basil, dried 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Marjoram (herb) 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 21

23 Black pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Chili powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Oregano, dried 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Paprika 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Cayenne pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Sea salt & pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Dinner Breakfast Directions: In a medium bowl, mix together ground turkey, egg, onion, mushrooms, garlic, basil, marjoram, and black pepper. Form into oblong loaf-shaped pattie and place in baking pan. The loaf-shaped pattie may be very sticky and loose; however, the egg will help the pattie firm up as it bakes. Bake in a preheated 375 degree oven for minutes. While the turkey pattie is cooking, add oil to nonstick sauté pan and cook kidney beans, peppers, chili powder, oregano, paprika, and cayenne pepper until hot. Using a large spatula, remove turkey pattie from baking pan and place on plate and serve. IMMUNE SUPPORT Vanilla or chocolate protein powder 1 ½ 1 ½ ½ 2 ½ Almonds 1/3 oz. 1/3 oz. ½ oz. 2/3 oz 2/3 oz. 2/3 oz. Apricot, dried 2 oz. 2 oz. 3 oz. 3 oz. 3 ½ oz. 3 ½ oz. Pumpkin seeds ½ oz. 2/3 oz. ½ oz. 2/3 oz. 2/3 oz. ¾ oz. Directions: In a shaker cup, mix protein with water. Mix almonds, apricot, and pumpkin seeds together. LIME GARLIC SHRIMP Shrimp, large Black pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Parsley, fresh 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Lime juice, fresh 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ¼ tbsp. 1 ¼ tbsp. Green onion, minced ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup 1/3 cup Garlic clove, minced ½ Extra virgin olive oil 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Hot sauce 1 oz. 1 oz. 1 ¼ oz. 1 ½ oz. 2 oz. 2 oz. Brown rice ¾ cup 1 ¼ cup 1 ¼ cup 1 ½ cup 1 ½ cup 1 ½ cup Red pepper, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ½ cup Celery stick, diced Directions: In a large sauté pan, add canola oil. Add the garlic and green onions and sauté until the onions turn bright green. Add the shrimp and lime juice. Maintain the heat and cook just briefly, until shrimp turn pink. Stir in the black pepper, hot sauce, and parsley. Prepare rice according to package adding the red pepper and celery once boiling. Serve shrimp over rice. DAY 14 SCRAMBLED VEGETABLE DELIGHT Egg, whole Egg, white

24 Red pepper, diced ¼ cup 1/3 cup ½ cup ½ cup ½ cup ½ cup Extra virgin olive oil 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. Onions, green, diced Mushrooms, diced Celery salt 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Black pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Nutmeg 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Turmeric 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Broccoli, chopped 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Spelt bread (slice) Zucchini, diced ½ cup ½ cup ¾ cup ¾ cup ¾ cup ¾ cup Mozzarella, part skim, grated 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. Lunch Directions: In a medium nonstick sauté pan, cook vegetables in oil until almost tender. In a mixing bowl, combine whole eggs, egg whites, cheese, nutmeg, and turmeric. Mix egg mixture well until all ingredients are blended together. Pour egg mixture over vegetables and continue cooking while stirring. As the egg mixture starts to cook, it will resemble scrambled eggs. When scrambled vegetable delight is cooked to your liking, place on plate and sprinkle with black pepper and celery salt and serve. PINEAPPLE-BLUEBERRY SHAKE Vanilla or plain whey protein isolate 1 ½ 1 ½ 1 ½ 1 ½ 1 ½ 2 Banana, large ½ ½ ½ ½ ½ ½ Pineapple juice 1/3 cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup ½ cup Yogurt, plain, organic ¼ cup ½ cup ½ cup 2/3 cup ¾ cup ¾ cup Flaxseed, ground 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 1/3 tsp. Blueberries ½ cup ½ cup ½ cup 1 cup 1 cup 1 cup Directions: Place all ingredients in a blender. Blend until smooth. Add protein and blend for additional 10 seconds. MANDARIN CHICKEN SALAD Chicken breast, skinless 2 ½ oz. 2 ½ oz. 2 ¾ oz. 3 oz. 3 ½ oz. 4 oz. Lettuce, mixed greens 2 cups 2 cups 2 cups 2 ¼ cup 2 ¼ cup 2 ½ cup Dandelion greens 2 tbsp 2 tbsp 2 tbsp 3 tbsp 3 tbsp 3 tbsp Mandarin oranges 1 cup 1 ¼ cup 1 ¼ cup 1 1/3 cp 1 ½ cup 2 ½ cup Seeds, pumpkin raw ½ oz. ½ oz. 2/3 oz. 2/3 oz. 2/3 oz. 2/3 oz. Balsamic Vinaigrette ¼ tbsp. ½ tbsp. ½ tbsp. 2/3 tbsp. ¾ tbsp. 1 tbsp. Directions: Broil or roast chicken until cooked. Let cool, then chop up chicken. Toss all ingredients together. Balsamic Dressing: - 4 tbsp flax seed or walnut oil, 4 tbsp olive oil, 2 tbsp balsamic vinegar, 1 small garlic clove, 1 tsp yogurt. HEALING BERRIES Cottage cheese 2/3 cup ¾ cup 1 cup 1 cup 1 cup 1 ¼ cup Blueberries ½ cup ½ cup ¾ cup ¾ cup ¾ cup 1 cup Blackberries ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Strawberries ¼ cup ¼ cup 1/8 cup ¼ cup ¼ cup ¼ cup 23