Back to Top – - Amazon S3 · 5 – Back to Top – What Can You Expect in This ... It is in everyone’s best interest that you succeed, and I truly try my best ... don’t knock

1 – Back to Top –


Week by Week Diet • Tips for ShoppingTop Supplements • Restaurant Eating

Cheat Meals • Finding Your One Problem Food

The protocol will teach you what you need to implement to take control of YOUR own health, and not to have to rely on a plan forever.

Learn to Shop, Learn to Eat, Learn to LiveThis program takes you through six weeks of easy to implement diet strategy and workout routines that will help carry on your success from the Reboot into a lifestyle that not only helps you feel better, but that also allows you to get the results you need.

This is not just a simple meal plan, this is a heavily thoughout sequence of foods that have been proven by my tens of thousands of satisfied clients to be the program that sets you off on your way to taking CONTROL of your own health.

Why it is So SimpleI have really done my due diligence to make this the most simple, and effective plan that you’ll find, and it is that way because I break it down into the three pillars.

Diet · Exercise · Supplements

Diet

Probably the main reason that you’re here.

Each week, I break down exactly what you should be eating so that you can start reducing inflammation and getting the benefits from your food.

Guides, Cheat Meals, Reintroduction

How to eat at a restaurant, how to have a ‘proper’ cheat meal, approved spices and sauces, and even grocery lists.

Everything you need! Supplements

I’m not talking about crazy amounts of powders and what not, I’m talking about basic supplements that you need to help you get the most out of your diet.

What to Expect


........................................................................4.....................................................................5

.................................................................6.....................................................................................7

....................................................................................11..........................................................12

..................................................................13.........................................................................15

...................................................................17.............................................................................................18.............................................................................................19.............................................................................................23.............................................................................................28.............................................................................................32

................................................36.............................................................................................38

................................................................43...........................................................46

..............................................................................56..................................................................................................57

Why I Wrote This Program Getting/Contacting SupportSaving Money Buying OrganicNutrient EducationThe Shopping ListApproved Spices and Sauces ListSupplement Resource GuideRestaurant Eating GuideWhich Calorie Plan are you?Cheat Meals!WEEK 1 DIETWEEK 2 DIETWEEK 3 DIETWEEK 4 DIETWEEK 5 DIET – Modified Reboot WeekWEEK 6 DIETYour Trouble Food (Optional)Anti-Inflammatory Food RecipesFood Substitution ListThank You

Table of Contents


The main purpose… To Take Advantage of How Pure Your Body is After the Reboot Program! Not to sound cliché, but the struggle truly is real.

There are so many additives to our foods today and so many ingredients that reduce the absorption of the nutrients, that it can be legitimately difficult get healthy and feel healthy. With the constant influx of chemicals and artificial ingredients it really is hard to get in shape.

We almost become dependent on these things. That’s the beauty of this program, it’s to help you take back control so you can own your body. I learned the hard way that if you stick with one form of diet for too long, that your body will begin to reject the process and fight back with a slower metabolism, fatigued adrenals, or even allergies that will prevent the proper absorption of much needed nutrients. You’ve probably noticed that I am a big proponent of healthy digestion. I believe that it all starts in the gut and if we can help ourselves absorb and utilize nutrients, then it becomes like running on jet-fuel versus plain old gasoline. “This program is to teach you what you need to do over the course of 6-Weeks to start absorbing even more of your nutrients and getting more out of your metabolism.” Remember, even though eating organic can be expensive, you need less of it to have the same impact, because you’re absorbing more! You know my story. I was overweight, unhealthy and pretty miserable.

I’m not claiming to be a doctor or anything, but I have definitely done the research and cracked a bit of a code when it comes to helping the body absorb more nutrients, but even more important than that…

I found an easy way to do it, and THAT is why I created this program. I knew that I could share what I have learned and researched and put it into an easy to understand format that teaches people along the way, and here I am, tens of thousands of clients later that have had amazing results.

It really works.

Why I Wrote this Program

A food additive is anysubstance that is not

normally consumed asa food in itself and is not

normally an ingredient,but which is allowed to

be there if it fulfills atechnological function

in the final food".


What Can You Expect in This Protocol?

I’m not going to make any crazy claims, but what I can say is that if you truly commit and give this program a solid try, you’re going to feel better in 6-Weeks than you probably have in a very long time.

We are going to base a program on YOUR goals and body type. We are going to make it as easy as humanly possible!

We are going to make sure that you are absorbing all of the nutrients you need in order to succeed...that way you aren’t wasting time in the gym or exercising without gaining the benefits.

Getting/Contacting Support

This is NOT just a PDF!It’s a Live Community

I know what a struggle this can be, and no matter how easy of a program, it’s always going to be a bit daunting at first, which is why you can always email:[email protected] any questions about the program

My Promise to You

My Guarantee to Get You Feeling Great

It is in everyone’s best interest that you succeed, and I truly try my best to make that possible by providing as much support as I can and by offering tools that allow you to get the information (videos, articles, diet info) that you need to get through this program.

I stand behind everything that I create.

I truly have to, my brand and all the publications that I write for depend on it.

I am happy to give a full refund if you’re not satisfied, but I truly think that you owe it to yourself to sincerely try the program, and if eating these foods and choosing the right supplements and getting motivated doesn’t help you feel better, I’ll issue your refund or give you another product of your choice instead).

Anyhow, I thought it was important that you know I stand behind this, and that you’ve got my support all the way through.

Some symptoms ofMalabsorption Include:

Diarrhea, due toimpaired water,

carbohydrate andelectrolyte absorption

Bloating from irritationfrom unabsorbed fatty

acid.

Flatulence andabdominal discomfort.

Cramping pain

Growth retardationin children

Swelling

Bleeding orCoagulation issues.


It’s not as expensive as you think

I actually SAVED money when I started eating organic! Before you think that you can’t do this protocol because of the cost of organic foods, I want you to think again!

To the right, is a chart that shows you the top foods to eat organic, and the foods that you honestly can get away without eating organic. You see, there are a lot of factors that go into making certain foods more apt to be dangerous when they aren’t organic.

It all depends on the general environment, the risk of pests, and of course how in demand the fruit or vegetable is.

There are also simple factors such as how porous a certain veggie or fruit may be, this plays into how many pesticides and chemicals may get absorbed.

When it all comes down to it, it’s just flat out better to eat organic, simple because our bodies have years and years of evolution behind the digestion of these foods, when something new is introduced, it can get a bit….well… scary.

So pay close attention to this list as it may help alleviate some of the wallet-pain you are worried incurring when it comes to hitting the grocery store to buy your goods for this program.

I will tell you that you can ultimately get away with eating less.

Saving Money Buying Organic

Foods you MUST eat ORGANICBeef

StrawberriesCorn/Popcorn

ApplesBlueberries

TomatoesCucumbers

Kale/Leafy GreensPeaches/Nectarines

Red PotatoesSpinach

Snap PeasBell Peppers

Safe to Eat as NON-ORGANICAsparagusAvocadosSeafood (go Wild-Caught)OnionsQuinoaPineapplesMaple SyrupAgaveCabbageMangoesKiwi


Historically, when ourancestors made bread,

the bread was setaside and allowed torise for a period of 8

or more hours.

This fermentationprocess allowed the

good bacteria to breakdown the gluten in the

bread, therebyreducing, or even

eliminating the glutencontent entirely.

With the introductionof commercially madebread, the bread isn’t

given the properneeded fermentation

time and therefore, weare ingesting more

gluten than ever.

We will be removing a few foods from the diet, and I like to provide an explanation as to why, so before we dive right in, I thought that this would help you understand some of the reasoning behind the elimination of some foods.

Gluten

A nutrient found in wheat, barley and rye, as well as a few other grains, is believed to be one of the most inflammatory foods in our diet, if not the most inflammatory food, overall.

With the “new gluten-free diet trend” on the rise, it has also come with many skeptics in the effectiveness of leading a gluten-free lifestyle.

The research, however, has proven to link gluten directly to inflammation in a very big way, and there is quite a simple answer as to why it is beginning to affect us now, more than ever before.

Eating gluten will cause an inflammatory response, as the immune system perceives gluten as a foreign invader, such as a virus or bacteria, and increases the antibodies in an effort to fight the intruder off.

While doing so, the body is essentially attacking healthy cells as well, which can lead to greater ailments over time if left untreated. Gluten is especially crucial to cut out for those with autoimmune disease or other inflammatory conditions, such as thyroid disease, fibromyalgia or rheumatoid arthritis.

The inflammation caused by the body attacking the gluten can appear in digestive issues, fatigue, headaches or, very commonly, joint pain.

Eating a gluten-free diet can very much so change the way you feel on a daily basis.

You know what they say, don’t knock it till’ you try it!

What Foods Can You Expect to See A Lot of… and Why

Lots of Pure Spring Water

Nutrient Education


I recommend that you consume as much water as entirely possible.

As a general rule, you should be consuming as close to 0.75oz of water for every 1lb of body weight.

For those of you that use the metric system about 50 ml per KG of Bodyweight.

As with any diet, veggies are good to go!

There is no getting around the simple fact that the micronutrients found in leafy greens and most cruciferous vegetables are crucial to your long term weight loss and health goals.

With this diet specifically, though, you will find that vegetable are crucial to the anti-inflammatory process.

Fats

Especially as our body rids itself of processed sugars and other low quality nutrients that it was previously using for fuel, it is going to become more imperative to consume healthy fats.

The old fashioned approach of avoiding fats in the diet is just that, old fashioned.

We are coming to find out that most fats can actually help the flow of fatty acids through the bloodstream and in a nutshell, help the body utilize fats for fuel.

So enjoy your healthy fats like coconut oil, avocados, olive oil, palm oil, and even most animal fats. Fruits

For the sake of health and vitality, fruits are very important.

They contain many of the vitamins and minerals that we need in order to stay healthy and to stay lean.

But when it comes to this diet, we are going to limit them to a couple of pieces per day and there is a legitimate, fat loss reasoning behind this.

The sugar found in fruits, known as fructose, does not replenish muscle glycogen.

Which means that fruit doesn’t directly replace the energy that is expended during exercise or activity.

Thomas’ Tip:Try to Stick to one

kind of Water

For example: If youchoose Arrowhead

Spring Water, do notdeviate from that one

brand. In fact, try tostock up for the entire

week while you’rebuying it.


Rather, it circulates the blood stream looking for an immediate need, and it is much easier for the fructose from fruit to be stored as fat, compared to that of a traditional carbohydrate.

But because fruits are so vital to general health, we will be sure to implement a fair share of antioxidant rich berries (which also happen to be low in sugar content) into the diet.

Root Vegetables and Root Starches

Most of the root vegetables and starches that are available to us at the grocery store are anti-inflammatory in nature.

But the best part about them on this particular diet approach is that they give you the “bulk” to your diet that you will simply crave.

Root veggies include things like sweet potatoes, yams, parsnips, turnips, carrots, and beets; anything that you can essentially think of as a root. The carbohydrate content of many of these roots is quite high, so we will want to limit the overall amount of root vegetables just because we want to ensure that we are not having an overabundance of carbohydrates in the diet. Sprouted Nuts

Some will argue that nuts can be an inflammatory food, but with this approach, I would disagree.

Nuts contain a lot of healthy fats as well as fiber that can help aid in the proper elimination of waste products and toxins.

The suggestion that will be made throughout this plan is to consume your nuts in sprouted form. By simply consuming sprouted nuts (mainly almonds) over regular roasted nuts, the digestibility is increased ten fold, which is huge!

Because they are a great source of omega fatty acids, we will implement them throughout the diet to assist with fat metabolism and to help satiate as well.

Remember, if you have more questions you can always attend one of the webinars, or contact [email protected]

Blueberries

Several studies haveshown that blueberries

may play a significantrole in overall health.

They combat age-relateddecline and helping

improve brain function.

Consuming blueberrieson a regular basis alsoseems to aid the body

in resisting heart disease,and help moderateblood sugar levels.

mailto:Support%40OrganicHealthProtocol.com%20?subject=


Things that You Should Eliminate Most Workout Supplements

(This includes protein powders, BCAAs, Pre-Workouts, Everything except for vitamins) do not discontinue the use of prescription medications!

Anything with Aspartame as an Artificial Sweetener I would like to see the discontinuation of Splenda products as well, but for the sake of importance, I will only REQUIRE that you eliminate aspartame although there is no real reason for artificial sweeteners if following the diet plan.

Gluten This is a very tough one for many, but gluten will dramatically decrease the absorption of many nutrients throughout this diet.

So this means that any refined flours or breads must be discontinued for the duration of this program.

Most pastas and noodles contain gluten as well, so be sure to purchase gluten free pasta if you’re going to consume it at all.

Almost All DairyWe are going to eliminate most dairy from the diet.

In fact, all dairy from the diet unless you are adamant about keeping whey protein isolates in your diet.

There are many reasons as to why we eliminate dairy, but most has to do with the casein proteins that are very difficult for the body to break down and absorb. Pay close attention to the foods that I have listed as they are pretty specific when it comes to the effect that they have in the body.

After thousands of clients, these are the foods that I have found most important to cut back on or eliminate!

The primary source forexposure to aspartame

in the United States isdiet soft drinks, though

it can be consumed inother products, such as

pharmaceuticalpreparations, fruit drinks,

and chewing gum amongothers in smaller

quantities.

A 12 US fluid ounce canof diet soda contains

180 milligrams ofaspartame.


You do NOT need ALL of these foods EVERY week

This is a reference guide – please be sure to check the full program for what you need week by week so that you do not purchase all of these foods!!!

Fruits and Veggies* Organic Lemons* Berries (Strawberries, Blueberries, Raspberries, frozen is okay)* Asparagus* Avocados* Organic Baby Spinach* Brussels Sprouts* Organic Spring Mix Salad OPTIONAL* Broccoli or Baby Broccoli* Carrots* Ginger Root* Cucumbers* Mushrooms* Onions* Garlic* Red Lentils OPTIONAL* Chickpeas (Garbanzo Beans)

Fats and Nuts (Not all Required!!)* Sprouted Almonds (Whole Foods or Amazon)* Organic Coconut Oil* Extra Virgin Olive Oil* Almond Butter Carbs/Starches (Pick one or two)* Sweet Potatoes/Yams* Organic Jasmine Rice (Must be Organic)* Quinoa OPTIONAL* Organic Rice Cakes (Lightly Salted)* Red Potatoes* Organic Brown Rice Pasta* Cream of Rice Hot Cereal (NOT Cream of Wheat)

Meats and Proteins (YOU DON’T NEED ALL!)* Cage Free Eggs* Organic Chicken/Turkey Breast* Grass-Fed Ground Beef (OPTIONAL)* Grass-Fed Strip Steak (OPTIONAL)* 99% Lean Kosher Ground Turkey* Wild-Caught Salmon/ or Dover Sole (OPTIONAL)

Vegetarian Protein Options* Tempeh* Red Split Lentils* Black Beans* Organic Greek Yogurt (if not Vegan) Spices, Sauces, and Sweeteners(There is a list of fully approved sauceson the next page)* Agave Nectar* Organic Honey* Black Pepper* Cayenne* Balsamic Vinegar* Apple Cider Vinegar Other* Unsweetened Almond/Coconut Milk

The Shopping List


This is a list of our approved spices and sauces that you can use when you’re following this protocol (and beyond)!

For more information on Specific Substitutions, Email [email protected]

Approved Spices and Sauces List

Spices, Seasonings and Herbs* Oregano* Mrs. Dash Original Flavor* Mrs. Dash Chicken Seasoning* Organic Chili Powder* Dill* Braggs Brand ‘Sprinkle’* Braggs Brand ‘Sea Kelp Delight’* Braggs Liquid Aminos* Ceylon Cinnamon* Turmeric* Cumin* Garlic Powder* Himalayan Pink Salt* Curry Powder* Smoked Sea Salt* Cocoa Powder

Sauces, Marinades and Dressings* No Salt Added Organic Marinara* Organic Tomato Sauce* Coconut Secret Brand Coconut Aminos (in place of Soy)* Coconut Secret Brand Coconut Amino Teriyaki Sauce* Trader Joe’s Brand No Sodium Chili Sauce* Organic Meat Marinades with No Soy or Maltodextrin* Organic Vanilla Extract (not imitation)* Just Mayo Brand Mayonnaise* Agave Nectar* Dolceti (Apple Nectar)* Manuka Honey







The following is the Supplement List that you will need for the 6-Week Protocol.

These are simple, inexpensive, and something that you can carry on with long after the protocol is finished to help you continue to feel the way that you do.

You can order the Required Protocol/Reboot Bundle Easily By Clicking Here

Required Supplements * Fish Oil Capsules (1,000mg)Fish Oil is used to reduce inflammation and to help reduce cortisol levels while in a calorie deficit. * Turmeric Capsules (500mg)Turmeric is used in the protocol to reduce inflammation and to help reduce any instance of fat Re-Accumulation after the Reboot. * Probiotic CapsulesYou all know how big I am on digestive health. I would like you to continue taking the Probiotics to aid in digestion and to promote healthy gut bacteria. * Vitamin-CVitamin-C is one of the all time best stress reducers when it comes to reducing cortisol levels.

Additionally, it is going to aid the immune system during this time where you’ll be in a bit of a calorie deficit for an extended period. * Vitamin D3Vitamin D3 is something that approximately 80% of us are deficient in, and when your system is this purified, it is imperative to get those numbers up.

Optional Supplements

These Supplements are NOT Required but may help with the protocol. * Pea ProteinPea Protein is used post workout to give you the adequate protein needed for proper recovery.

Supplements Resource Guide

Turmeric was originallyused as a dye forclothing, until its

medicinal uses wereaccidentally discovered.

It then became a keyingredient in many

dishes throughout Asiaand India.

It has a long writtenhistory of being used to

treat indigestion andmany other stomach-

related illnesses.


* Whey Protein IsolateWhey Protein Isolate is the lowest lactose, purest form of whey protein that you can use. If you MUST use whey, make sure it is an isolate form. * MagnesiumAlthough not required, magnesium may help alleviate some fatigue and cramping associated with the detoxing process * Athletic Greens Green DrinkAthletic Greens is one of the most absorbable forms of greens that you can get and is considered anti-inflammatory.

On the protocol, you can take this every single day and get a huge benefit out of it.

You can order my special pricing for Athletic Greeens Here!

Getting an Extra Dose of Greens While You’re Absorbing WellThis is Entirely Optional One thing that you can do to get more greens in throughout the program is to take a green drink powder like I mentioned in the Reboot Program as well. During the 6-Week Program, it is your chance to load your body up with as much as you can in the way of greens, and since I have a personal experience with Athletic Greens, I always like to recommend them.

Honestly, they are one of the only green drink supplements I have every tried that don’t cause me to feel bloated and a bit uncomfortable. This is entirely optional and is not required for the successful completion of the protocol, but it does make life a bit easier. You would simply add this to your first meal of the day.

Special Pricing for Protocol Customers by Clicking Here


Restaurant Eating Guide

American Food/SteakhousesIf No Carbs/Starch • Burger with No Bun• Steak of Any Kind (High Fat Okay)• Veggie Burger No Bun• Chicken Sandwich (No Bun)• Chicken Thigh or Half Chicken• Salmon• Oysters• Cheese Okay if no carbs• Butter (Preferred Organic)• Asparagus• Broccoli• Carrots (No more than five)• Salad (NO CROUTONS)• Ranch Dressing/Caesar• Blue Cheese Dressing• Olive Oil/Vinegar

If You Want Carbs – Eat This • Lean Steak (sirloin, filet)• Turkey Burger (No Bun)• Chicken Breast or Sandwich with no Bread• Baked Potato with NO BUTTER• Fruit• Salad with No Croutons• Italian Dressing• Honey Mustard Dressing• Vinaigrette • Any Potatoes without added fat• Rice/Quinoa with No Oil

Drinks (Applies to All Categories)

Iced Tea with Lemon (Stevia or the occasional Splenda Ok)•

IF WITH CARBS – Apple Cider Beer or Ginger Beer •

Sparkling Water•

Alcohol – Small Red Wine or Vodka/Club Soda


Asian/ChineseThe following are WITHOUTRice or Carbs

• Broccoli Beef• Cashew Chicken• Almond Chicken• Hot and Sour Soup

Thai/IndianThe Following are WITHOUT Rice or Noodles

• Coconut Curry With NO POTATOES• Ginger Chicken• Stir Fried Mixed Vegetables• Tom Yum Gai With Carbs – NO FATS

• Tom Yum Noodles with Chicken/Lean Beef• Steamed Rice• Rice Noodles with NO MEAT or NUTS

Japanese/SushiIt is CRITICAL That you Order Your Sushiwith STEAMED RICE not SUSHI RICE SUSHI• Salmon Nigiri• Mackerel Nigiri• Albacore Nigiri• Unagi with NO SAUCE• Rainbow Roll with NO AVOCADO• Spicy Tuna Roll• Spicy Salmon Roll• Pickled Ginger Okay• Opt for Low-Sodium Soy Sauce or Tamari SOUP• Miso NO TOFU LOW CARB• Salmon Collar• Salmon Filet• Ribeye• Kobe Burger (No Bun)

ItalianItalian Food is predicated upon carbs, so low-carb options are minima – You’re best to keep it low fat and moderate carb (lean meats) • Antipasti – Salami, Pastrami, Olives, Cheeses• Minestrone Soup (No Potatoes• Caprese Salad• Caesar Salad (No croutons)• Salmon and other Fish High Carb ZERO FATIf you go the pasta route, be sure to have little to no fat. Only Carbs and lean protein, and ONLY if they have gluten free pasta RICE Pasta – NO Gluten rich pasta• Marinara Sauce• Mussels• Lean Fish


Which Calorie Plan Are You?

To make this as simple as Possible, I have broken the diet down into 3 separate food volume categories.

It is the SAME protocol, just different food volumes to help those that have slightly different goals

The First is a 1300 Calorie DietUse this program if you’re trying to lose a fair bit of weightsuitable for those between 80lbs and 150lbs

The Second is a 1900 Calorie Diet This is a great calorie range if you’re trying to reduce inflammation, but may not necessarily be trying to lose a lot of weight (just toning up or leaning out.)

Generally Suited for those between 140lbs and 220lbs

And the Third is a 2200 Calorie DietThis is for those that are simply trying to absorb more nutrients and do not desire a weight change.

This is also for those that are over 220lbs and are looking to reduce inflammation and excess weight

MexicanLow Carb Options • Guacamole• Ask for Vegetables instead of chips• Salsa• Tostada (Don’t Eat the Shell)• Shredded Chicken• Taco Salad – NO RICE or BEANS• Cheese is okay with no rice or beans• Fajitas with No Tortilla (Perfect for ordering for the table)

Note that Mexican Food is very high carband is one of the most difficult kinds ofrestaurants to eat out at.

Avoid Mexican food when possible.

"You can absolutely addmore or reduce calories,

but I do recommend thatyou reduce them evenly

throughout the meal.

For example, do not onlyreduce the sweet potatoes

and keep the protein thesame, you would slightlyreduce (or increase) both

to keep it balanced."

-Thomas


Cheat Meals!

You read that correctly!

You see, I’m a realist… I believe in longevity and keeping things sustainable.

Now, I will say this…

There are going to be some rules during the six week program that you’re going to have to follow regarding cheat meals… I’ve waited until after you’ve completed week 1 before I introduce these parameters so that you can see how good you can feel while eating clean and looking after your body. Here’s the thing.

These cheat meals are optional.

You do not have to cash them in, you can totally go rocking and rolling along without disrupting your progress, but I want you to know that if you feel the need to cheat, you may do so under this set of rules:

Cheat Meal Rule Checklist Tastes GoodGluten Free (No Wheat)Dairy Free (unless yogurt)Moderate SodiumOpt for OrganicOnly 1 MealContains at least 1 VeggieMust Contain a Protein! Examples

Gluten Free Pizza Brown Rice Pasta with Meat SauceFrozen Yogurt (Tart Flavor Best)SorbetFlourless Chocolate CakeBurger with Gluten Free BunSweet Potato FriesGluten Free French FriesChocolate


This first week is going to feel a lot like the 7 Day Reboot.

There’s a few reasons for this, but primarily, you need to mentally prepare for this week.

We are going to detox your body, and we are going to cut way back on the sugars.

This might seem difficult, but it works. Prepare yourself for some changes in your body.

The Morning Drink:

I recommend this drink regardless of the calorie plan you are on:

Upon Waking

2 Tbsp Apple Cider VinegarJuice of 1 Lemon1 Tbsp Honey or Agave Breakfast

½ Cup Mixed Berries2x Organic Rice Cakes1 Large Cage Free Egg (Sub 8oz Greek Yogurt for Vegetarian)2 Small Slices of Avocado (About ¼ Avocado)Coffee with Coconut Milk or Almond Milk or Green TeaStevia or Honey Okay)2x Fish Oil Pills Mid-Morning Snack

About 12 Sprouted Almonds/ Cashews/ or 1 Tbsp. Almond Butter½ Cup or small bowl of Chickpeas (Garbanzo Beans)1x Fish Oil Pill Lunch

¾ Cup Cooked Sweet Potato (About 4oz)/ or 3oz Organic White Rice (cooked)Fist Sized portion of Organic, Lean Ground Turkey (Tempeh for Vegetarian)Mixed Greens/ SpinachMushrooms (optional)5-6 Baby Carrots2 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills

Week 1 Diet

1300

Cal

orie

s


Mid-Afternoon Snack

(Post Workout Meal – This can be restructured depending on what time of day you workout)2x Organic Rice Cakes or 3oz Red Beets2 Tbsp Agave Nectar or Honey on Rice Cakes2 Scoops of Pea Protein (or Whey Isolate) Dinner

Fist Sized Portion Grass-Fed Ground Beef or Strip Steak (Cooked with Organic Onion and Garlic) This can be subbed for fist sized portion Atlantic Salmon7 Stalks Asparagus1 Tbsp Coconut Oil Melted onto Asparagus1/2 Cup Broccoli2x Fish Oil Pills1x Probiotic Optional Dessert

1 Cup Berries, Blended with Almond Milk, Ginger, Cinnamon and (optional) turmeric

Upon Waking


3/4 Cup Mixed Berries4x Organic Rice Cakes2 Large Cage Free Eggs (Sub 10oz Greek Yogurt for Vegetarian)2 Small Slices of Avocado (About ¼ Avocado)Coffee with Coconut Milk or Almond Milk or Green TeaStevia or Honey Okay)2x Fish Oil Pills Mid-Morning Snack

1 oz or About 24 Sprouted Almonds/ Cashews/ or 1 Tbsp. Almond Butter½ Cup or small bowl of Chickpeas (Garbanzo Beans)(Optional) Protein Shake)1x Fish Oil Pill

1900

Cal

orie

s


Lunch

1 Cup Cooked Sweet Potato (About 7oz)/ or 5oz Organic White Rice (cooked)Fist Sized portion of Organic, Lean Ground Turkey (Tempeh or Lentils for Vegetarian)Large Handful Mixed Greens/ SpinachMushrooms (optional)5-6 Baby Carrots2 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack


Fist Sized Portion Grass-Fed Ground Beef or Strip Steak (Cooked with Organic Onion and Garlic) This can be subbed for fist sized portion Atlantic Salmon12 Stalks Asparagus2 Tbsp Coconut Oil Melted onto Asparagus1 Cup Broccoli2x Fish Oil1x Probiotic Optional Dessert

2 Cups Berries, Blended with Almond Milk, Ginger, Cinnamon and (optional) turmeric Upon Waking


1 Cup Mixed Berries4x Organic Rice Cakes2 Large Cage Free Egg (Sub Greek Yogurt for Vegetarian)2 Small Slices of Avocado (About ¼ Avocado)2 Tbsp Almond ButterCoffee with Coconut Milk or Almond Milk or Green TeaStevia or Honey Okay)

2200

Cal

orie

s


2x Fish Oil Pills Mid-Morning Snack

About 1 oz or 24 Sprouted Almonds/ Cashews/ or 1 Tbsp. Almond Butter½ Cup or small bowl of Chickpeas (Garbanzo Beans)1x Fish Oil Pill Lunch

1.5 Cup Cooked Sweet Potato (About 7oz)/ or 7oz Organic White Rice (cooked)Fist and a ½ Sized portion of Organic, Lean Ground Turkey (Tempeh for Vegetarian)Mixed Greens/ Spinach1 oz Sprouted Almonds in Salad7-8 Baby Carrots3 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack

(Post Workout Meal – This can be restructured depending on what time of day you workout)2x Organic Rice Cakes1 Tbsp Agave Nectar on Rice Cakes2 Scoops of Pea Protein (or Whey Isolate) Dinner

Fist Sized Portion Grass-Fed Ground Beef or Strip Steak (Cooked with Organic Onion and Garlic) This can be subbed for fist sized portion Atlantic Salmon7 Stalks Asparagus1 Tbsp Coconut Oil Melted onto Asparagus½ Cup Broccoli2x Fish Oil1x Probiotic Optional Dessert



At the end of week one, you are likely still feeling residual effects from the reboot.

In other words, you’re feeling fresh, clean, and probably thinking pretty clearly as well, and ideally, we want to keep riding this wave for as long as possible. You may have noticed that week 1 of the 6 week program had some similarities to the reboot.

But what is important to note is that we are introducing grains into the program, and if you’re feeling a copious amount of brain fog or overall fatigue setting in, you may want to swap out any grains (rice or rice cakes) for another form of carbohydrate, in this particular case, sweet potatoes are the best option. So what can we expect to change in the next week?

Mainly, it is going to come down to the implementation of some more greens and a NEW SMOOTHIE that will be incorporated for your breakfast meal!

We are also going to add in Vitamin C as a supplement at this point as well. The calorie count will roughly stay the same, but the allocation of nutrients and foods will be altered!

Upon Waking

2 Tbsp Apple Cider VinegarJuice of 1 Lemon1 Tbsp Honey or Agave Breakfast Smoothie!

1 Cup Mixed Berries (Frozen Okay)1 Scoop of Pea Protein or Whey Isolate (Optional)1 Cup Almond Milk (Cashew or Coconut is Okay too, and you can add water to thin it out)1 Small Knuckle or Piece of Ginger1 Handful Baby Spinach

NOT IN SMOOTHIE 1 Tbsp Almond Butter2x Fish Oil Pills1,000mg Vitamin C Mid-Morning Snack

About 1/2 oz or 12 Sprouted Almonds/ Cashews/ or 1 Tbsp. Almond Butter½ Cup or small bowl of Chickpeas (Garbanzo Beans)/ or Sub for Quinoa

Week 2 Diet

1300

Cal

orie

s


1x Fish Oil Pill Lunch

3/4 Cup Cooked Sweet Potato (About 3oz)/ or 3oz Organic White Rice (cooked)Fist Sized portion of Organic, Lean Ground Turkey (Tempeh for Vegetarian)Mixed Greens/ Spinach with Cucumber (This has a small diuretic effect)5 Baby Carrots2 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack

(Post Workout Meal – This can be restructured depending on what time of day you workout)2x Organic Rice Cakes1 Tbsp Agave Nectar or Honey on Rice Cakes2 Scoops of Pea Protein (or Whey Isolate) Dinner

Fist Sized Portion Atlantic Salmon or Dover Sole(Cooked with Organic Onion and Garlic) This can be subbed for fist sized portion Grass Fed Beef Still7 Stalks Asparagus1 Tbsp Coconut Oil Melted onto Asparagus2x Fish Oil1x Probiotic1,000mg Vitamin C Optional Dessert

1 Cup Berries, Blended with Almond Milk, Ginger, Cinnamon and (optional) turmeric Upon Waking

2 Tbsp Apple Cider VinegarJuice of 1 Lemon1 Tbsp Honey or Agave Breakfast (Smoothie)

1 Cup Mixed Berries (Frozen Okay)2 Scoops of Pea Protein or Whey Isolate (Optional)1 Cup Almond Milk (Cashew or Coconut is Okay too, and you can add water to thin it out)1 Small Knuckle or Piece of Ginger1 Handful Baby SpinachNOT IN SMOOTHIE – 2 Tbsp Almond Butter

1900

Cal

orie

s


2x Fish Oil Pills1,000mg Vitamin C Mid-Morning Snack

About 1oz or 24 Sprouted Almonds/ Cashews/ or 2 Tbsp. Almond Butter½ Cup or small bowl of Chickpeas (Garbanzo Beans)/ or Sub for Quinoa1x Fish Oil Pill Lunch

1 Cup Cooked Sweet Potato (About 5oz)/ or 5oz Organic White Rice (cooked)Fist Sized portion of Organic, Lean Ground Turkey (Tempeh for Vegetarian)Mixed Greens/ Spinach with Cucumber (This has a small diuretic effect)8-10 Baby Carrots3 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack


Fist and a ½ Sized Portion Atlantic Salmon or Dover Sole(Cooked with Organic Onion and Garlic) This can be subbed for fist sized portion Grass Fed Beef Still12 Stalks Asparagus1 Tbsp Coconut Oil Melted onto Asparagus2x Fish Oil1x Probiotic1,000mg Vitamin C Optional Dessert



Upon Waking


1.5 Cup Mixed Berries (Frozen Okay)2 Scoops of Pea Protein or Whey Isolate (Optional)1.5 Cup Almond Milk (Cashew or Coconut is Okay too, and you can add water to thin it out)1 Small Knuckle or Piece of Ginger1 Handful Baby SpinachNOT IN SMOOTHIE – 2 Tbsp Almond Butter2x Fish Oil Pills1,000mg Vitamin C Mid-Morning Snack

About 1.5oz or 32 Sprouted Almonds/ Cashews/ or 2 Tbsp. Almond Butter½ Cup or small bowl of Chickpeas (Garbanzo Beans)/ or Sub for Quinoa1x Fish Oil Pill Lunch

1.5 Cup Cooked Sweet Potato (About 8oz)/ or 7-8oz Organic White Rice (cooked)Fist and ½ Sized portion of Organic, Lean Ground Turkey (Tempeh for Vegetarian)Mixed Greens/ Spinach with Cucumber (This has a small diuretic effect)8-10 Baby Carrots3 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack


Fist and a ½ Sized Portion Atlantic Salmon or Dover Sole(Cooked with Organic Onion and Garlic) This can be subbed for fist sized portion Grass Fed Beef Still12 Stalks Asparagus2 Tbsp Coconut Oil Melted onto Asparagus and meat source2x Fish Oil

2200

Cal

orie

s


1x Probiotic1,000mg Vitamin C Optional Dessert



During Week 3 we are going to keep things very similar to week 2, except we are going to experiment with a few additional low glycemic carbs such as brown rice pasta and perhaps even some cream of rice cereal. Because we will be increasing some of the carbohydrates in this portion, we will be reducing the fat content as we want to make sure that we are not shuttling fat into the muscle by increasing carbs along with fats. Additionally, we will be bringing in Vitamin D3 into the mix as it is an important vitamin that is critical to not only reducing inflammation, but also for redistributing belly fat (there have been studies that link Vitamin D3 intake to better body composition.

The reason for having a carbohydrate reload a bit during this week is simply to keep your glycogen (stored carbohydrates) levels elevated so that you can still have energy when you workout!

Upon Waking


1 Cup Mixed Berries (Frozen Okay)1 Scoop of Pea Protein or Whey Isolate (Optional)1 Cup Almond Milk (Cashew or Coconut is Okay too, and you can add water to thin it out)1 Small Knuckle or Piece of Ginger1 Handful Baby SpinachOptional ¼ cup Cream of riceFish Oil Pills1,000mg Vitamin C5,000iu Vitamin D3 Mid-Morning Snack

½ Cup or small bowl of Chickpeas (Garbanzo Beans)/ or Sub for Quinoa½ Cup Red Split Lentils or Black Beans1x Fish Oil Pill Lunch

3/4 Cup Cooked Sweet Potato (About 3oz)/ or 3oz Organic White Rice (cooked)Fist Sized portion of Organic, Lean Ground Turkey (Tempeh for Vegetarian)Mixed Greens/ Spinach with Cucumber (This has a small diuretic effect)

Week 3 Diet

1300

Cal

orie

s


8-10 Strawberries in Salad (can sub for other berries)2 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack


4oz Lean Chicken Breast or 1 Cup of Red Split Lentils1 Cup Organic Brown Rice PastaOrganic Marinara is Ok2x Fish Oil1x Probiotic1,000mg Vitamin C Optional Dessert


Upon Waking


1.5 Cup Mixed Berries (Frozen Okay)1 Scoop of Pea Protein or Whey Isolate (Optional)1 Cup Almond Milk (Cashew or Coconut is Okay too, and you can add water to thin it out)1 Small Knuckle or Piece of Ginger1 Handful Baby SpinachOptional ¼ cup Cream of riceFish Oil Pills1,000mg Vitamin C5,000iu Vitamin D3 Mid-Morning Snack

½ Cup or small bowl of Chickpeas (Garbanzo Beans)/ or Sub for Quinoa½ Cup Red Split Lentils or Black Beans1x Rice Cake (Optional)

1900

Cal

orie

s



1 Cup Cooked Sweet Potato (About 5oz)/ or 5oz Organic White Rice (cooked)Fist Sized portion of Organic, Lean Ground Turkey (Tempeh for Vegetarian)Mixed Greens/ Spinach with Cucumber (This has a small diuretic effect)8-10 Strawberries in Salad (can sub for other berries)2 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack

(Post Workout Meal – This can be restructured depending on what time of day you workout)6x Organic Rice Cakes OR ½ cup Cream of Rice2 Tbsp Agave Nectar or Honey on Rice Cakes or in Cream of Rice2 Scoops of Pea Protein (or Whey Isolate) Dinner

5oz Lean Chicken Breast or 1 Cup of Red Split Lentils1.25 Cup Organic Brown Rice PastaOrganic Marinara is ok2x Fish Oil1x Probiotic1,000mg Vitamin C Optional Dessert


Upon Waking


1.5 Cup Mixed Berries (Frozen Okay)2 Scoop of Pea Protein or Whey Isolate (Optional)1.5 Cup Almond Milk (Cashew or Coconut is Okay too, and you can add water to thin it out)1 Small Knuckle or Piece of Ginger1 Handful Baby SpinachOptional 1/2 cup Cream of riceFish Oil Pills1,000mg Vitamin C

2200

Cal

orie

s


5,000iu Vitamin D3 Mid-Morning Snack

½ Cup or small bowl of Chickpeas (Garbanzo Beans)/ or sub for Quinoa½ Cup Red Split Lentils or Black Beans1oz Almonds2x Rice Cake (Optional)1x Fish Oil Pill Lunch

1.5 Cup Cooked Sweet Potato or Yam (About 8oz)/ or 7-8oz Organic White Rice (cooked)Fist Sized portion of Organic, Lean Ground Turkey (Tempeh for Vegetarian)Mixed Greens/ Spinach with 3oz Avocado (This has a small diuretic effect)8-10 Strawberries and Apple in Salad (can sub for other berries)2 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack

(Post Workout Meal – This can be restructured depending on what time of day you workout)6x Organic Rice Cakes OR ½ cup Cream of Rice2 Tbsp Agave Nectar or Honey on Rice Cakes or in Cream of Rice2 Scoops of Pea Protein (or Whey Isolate) Dinner

7oz Lean Chicken Breast or 1 Cup of Red Split Lentils1.75 Cup Organic Brown Rice PastaOrganic Marinara is ok2x Fish Oil1x Probiotic1,000mg Vitamin C Optional Dessert



Week Four is all about removing the grains from your diet. Grains, especially after eating them over and over again, can ultimately be inflammatory.

When they’re organic, of course, that impact is not as strong, but since you have effectively been eating grains for about three weeks of this diet so far, it’s time to remove them. What does this mean? It does mean that this week is going to be a bit more difficult, at least when it comes to meal prepping.

This is simply because rice in general (and other grains) are a bit easier to prepare than say, Sweet potatoes and other root vegetables.

Upon Waking


1 Cup Mixed Berries (Frozen Okay)1 Scoop of Pea Protein or Whey Isolate (Optional)1 Cup Almond Milk (Cashew or Coconut is Okay too, and you can add water to thin it out)1 Small Knuckle or Piece of Ginger1 Handful Baby SpinachNOT IN SMOOTHIE – 1 Tbsp Almond Butter2x Fish Oil Pills1,000mg Vitamin C Mid-Morning Snack

About 1/2 oz or 12 Sprouted Almonds/ Cashews/ or 1 Tbsp. Almond Butter½ Cup or small bowl of Chickpeas (Garbanzo Beans)/ You can sub quinoa with this meal tooYou can substitute the chickpeas for about 1 medium sized roasted beet if you want something different.1x Fish Oil Pill Lunch

¾ Cup yams, sweet potato, or beets (no rice!)Fist Sized portion of Organic, Lean Chicken Breast (Tempeh for Vegetarian)Mixed Greens/ Spinach with Cucumber

Week 4 Diet

1300

Cal

orie

s


1oz Sprouted Almonds or Cashews2 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack

(Post Workout Meal – This can be restructured depending on what time of day you workout)4oz Red Potatoes (no oil)2-3 Full Carrots (this root vegetable will help with nutrient absorption)2 Scoops of Pea Protein (or Whey Isolate) Dinner

Fist Sized Portion of Grass-Fed Beef(Cooked with Organic Onion and Garlic) This can be subbed for Fatty Fish (Halibut, Salmon, Sole)10 Brussels Sprouts1 Tbsp Coconut Oil Melted onto Sprouts1 Tbsp Almond Butter2x Fish Oil1x Probiotic1,000mg Vitamin C Optional Dessert


Upon Waking


1.5 Cup Mixed Berries (Frozen Okay)2 Scoop of Pea Protein or Whey Isolate (Optional)1 Cup Almond Milk (Cashew or Coconut is Okay too, and you can add water to thin it out)1 Small Knuckle or Piece of Ginger1 Handful Baby SpinachNOT IN SMOOTHIE – 2 Tbsp Almond Butter2x Fish Oil Pills1,000mg Vitamin C Mid-Morning Snack

About 1oz or 24 Sprouted Almonds/ Cashews/ or 2 Tbsp. Almond Butter3/4 Cup or small bowl of Chickpeas (Garbanzo Beans)/ You can sub Quinoa with this meal too

1900

Cal

orie

s


You can substitute the chickpeas for about 2x medium sized roasted beet if you want something different.1x Fish Oil Pill Lunch

1 Cup yams, sweet potato, or beets (no rice!)Fist Sized portion of Organic, Lean Chicken Breast (Tempeh for Vegetarian)Mixed Greens/ Spinach with Cucumber1oz Sprouted Almonds or Cashews3 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack

(Post Workout Meal – This can be restructured depending on what time of day you workout)7oz Red Potatoes (no oil)2-3 Full Carrots (this root vegetable will help with nutrient absorption)2 Scoops of Pea Protein (or Whey Isolate) Dinner

Fist and a half Sized Portion of Grass-Fed Beef(Cooked with Organic Onion and Garlic) This can be subbed for Fatty Fish (Halibut, Salmon, Sole)10 Brussels Sprouts1 Tbsp Coconut Oil Melted onto Sprouts2 Tbsp Almond Butter2x Fish Oil1x Probiotic1,000mg Vitamin C Optional Dessert



1.5 Cup Mixed Berries (Frozen Okay)2 Scoop of Pea Protein or Whey Isolate (Optional)1.5 Cup Almond Milk (Cashew or Coconut is Okay too, and you can add water to thin it out)1 Small Knuckle or Piece of Ginger22

00 C

alor

ies


1 Handful Baby SpinachNOT IN SMOOTHIE – 2-3 Tbsp Almond Butter2x Fish Oil Pills1,000mg Vitamin C Mid-Morning Snack

About 1oz or 24 Sprouted Almonds/ Cashews/ or 2 Tbsp. Almond Butter3/4 Cup or small bowl of Chickpeas (Garbanzo Beans)/ You can sub Quinoa with this meal too


1 Cup yams, sweet potato, or beets (no rice!)Fist and a half Sized portion of Organic, Lean Chicken Breast (Tempeh for Vegetarian)Mixed Greens/ Spinach with Cucumber1.5oz Sprouted Almonds or Cashews (about 32 nuts)3 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack

(Post Workout Meal – This can be restructured depending on what time of day you workout)8oz Red Potatoes (no oil), you can add agave to the potatoes for extra carbs2-3 Full Carrots (this root vegetable will help with nutrient absorption)2 Scoops of Pea Protein (or Whey Isolate) Dinner

Fist and a half Sized Portion of Grass-Fed Beef(Cooked with Organic Onion and Garlic) This can be subbed for Fatty Fish (Halibut, Salmon, Sole)10 Brussels Sprouts2 Tbsp Coconut Oil Melted onto Sprouts and cooked into beef2 Tbsp Almond Butter2x Fish Oil1x Probiotic1,000mg Vitamin C Optional Dessert



One of the most common questions that I get is simply this, “Is it safe for me to repeat the reboot again?” Well, the answer is, “Yes, But there is a strategy behind it.” You see, I don’t want you to just repeat the reboot directly, I want you to do a slightly modified version that is a bit easier to sustain while you’re already in a bit of a calorie deficit.

If I were to ask you to go right into the reboot straight away, you would probably have a very difficult time. The simple fact is this: You have enough going on in your life that you don’t need me to make this complicated for you.

The reboot is not the easiest program to stick to, and I don’t want to torture you by making you do it again, but what we are going to do, is reset your body a bit again by doing the reboot in an abbreviated form with a few more calories. So, please, don’t be scared, I promise it won’t be as tough as the original reboot, but you will definitely feel some results! Oh, one more thing, everyone does the same amounts of food this week, whether you’re a 1300, 1900, or 2200 calorie goer!

Week 5 Diet (Modified Reboot) – For All Upon Waking

2 Tbsp Apple Cider VinegarJuice of 1 LemonNot Recommended, but if you need it: 1 Tbsp Honey or Agave Breakfast

About 10-20g of protein, preferably from eggs2oz of Berries Per Lb.of Bodyweight (little less than the reboot)2 stalks of asparagus for every Lb. of bodyweight1 Tbsp Coconut Oil1 Tbsp Honey or Agave on Berries1 Tsp of Cinnamon1 /2 Tsp Cayenne or Cayenne Capsule

Week 5 Diet– The Return of the Reboot


2x Fish Oil Pills1,000mg Vitamin C Lunch/Snack

About 1 Cup of KaleProtein FULL SIZE of your Fist This TimeJuice From 1 Lemon in Water1 Tbsp Coconut Oil (Or Sub Olive Oil this time)½ Tsp Cayenne Pepper2x Fish Oil Pills2x Turmeric1x Probiotic Alternative Lunch (This is in LIEU of Lunch, not in ADDITION toBlender or Juiced (Still consume the protein in addition to)

1x Knuckle of Ginger2x Carrots1 Cup Kale1 tsp Turmeric½ Tsp Cayenne1-2 Cucumbers Dinner

Fist Sized Protein Portion (Different from original reboot)2oz of Berries per Lb of Bodyweight1 Tsp Cinnamon (on berries)Small Salad with:1 Cup Kale1 small handful parsleySliced or diced gingerOlive Oil/Apple Cider Vinegar2x Fish Oil Pills2x Turmeric1x Probiotic


Transitioning from the ‘Reboot’ Week into Week 6 Diet

This is our chance to fuel the body right and to really make the most out of it and transition yourself into a point of healthy living and healthy levels of inflammation for a lifetime to come. The diet plan for Week 6 isn’t going to be anything too different from what you’ve already done in this program, but the reason I am preparing you ahead of time is because I don’t want you to lose sight of what you’re working on here.

This week is very important and I want you to be able to really drive home this program with a win. After this week, you’re back into the world of temptation and food marketing that has you believing even unhealthy food is truly healthy, so use this week to prime yourself and PROVE to yourself what you are capable of doing!

YOU’VE got this!

Upon Waking


½ Cup Mixed Berries1 Large Cage Free Egg (Sub Tempeh for Vegetarian)2 Small Slices of Avocado (About ¼ Avocado)Coffee with Coconut Milk or Almond Milk or Green TeaStevia or Honey Okay)2x Fish Oil Pills Mid-Morning Snack

About 12 Sprouted Almonds/ Cashews/ or 1 Tbsp. Almond Butter½ Cup or small bowl of Chickpeas (Garbanzo Beans) or Quinoa1x Fish Oil Pill Lunch

¾ Cup Cooked Sweet Potato (About 4oz)Fist Sized portion of Organic wild salmon (preferred) or Ground Turkey(Tempeh for Vegetarian)1 Cup KaleMushrooms (optional)

Week 6 Diet

1300

Cal

orie

s


½ cup Broccoli if possible2 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack

(Post Workout Meal – This can be restructured depending on what time of day you workout)Preferred 3-4 oz Beets (about 1 small beet), if you can’t do the beets, do 2x rice cakes2 Tbsp Agave Nectar or Honey on Beet2 Scoops of Pea Protein (or Whey Isolate) Dinner



Upon Waking


1 Cup Mixed Berries2 Large Cage Free Egg (Sub Tempeh for Vegetarian)4 Small Slices of Avocado (About 1/2 Avocado)Coffee with Coconut Milk or Almond Milk or Green TeaStevia or Honey Okay)2x Fish Oil Pills Mid-Morning Snack

About 24 Sprouted Almonds/ Cashews/ or 2 Tbsp. Almond Butter½ Cup or small bowl of Chickpeas (Garbanzo Beans) or Quinoa1x Fish Oil Pill

1900

Cal

orie

s


Lunch

1 Cup Cooked Sweet Potato (About 7oz)Fist Sized portion of Organic wild salmon (preferred) or Ground Turkey (Tempeh for Vegetarian)1 Cup KaleMushrooms (optional)1 cup Broccoli if possible½ oz Almonds (about 12)2 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack

(Post Workout Meal – This can be restructured depending on what time of day you workout)Preferred 6-7 oz Beets (about 1 medium beet), if you can’t do the beets, do 4x rice cakes2 Tbsp Agave Nectar or Honey on Beets or rice cakes2 Scoops of Pea Protein (or Whey Isolate) Dinner




1 Cup Mixed Berries2 Large Cage Free Egg (Sub Tempeh for Vegetarian)4 Small Slices of Avocado (About 1/2 Avocado)1 Tbsp Almond ButterCoffee with Coconut Milk or Almond Milk or Green TeaStevia or Honey Okay)2x Fish Oil Pills

2200

Cal

orie

s


Mid-Morning Snack

About 24 Sprouted Almonds/ Cashews/ or 2 Tbsp. Almond Butter½ Cup or small bowl of Chickpeas (Garbanzo Beans) or Quinoa1x Fish Oil Pill Lunch

1 Cup Cooked Sweet Potato (About 7oz)Fist Sized portion of Organic wild salmon (preferred) or Ground Turkey (Tempeh for Vegetarian)1 Cup KaleMushrooms (optional)1 cup Broccoli if possible1 oz Almonds (about 24)2 Tbsp of Organic Dressing without SOY or Olive Oil/Vinegar1x Fish Oil Pill2x Turmeric Pills Mid-Afternoon Snack

(Post Workout Meal – This can be restructured depending on what time of day you workout)Preferred 6-7 oz Beets (about 1 medium beet), if you can’t do the beets, do 4x rice cakes3 Tbsp Agave Nectar or Honey on Beets or rice cakes2 Scoops of Pea Protein (or Whey Isolate) Dinner

Fist Sized Portion Grass-Fed Ground Beef or Strip Steak (Cooked with Organic Onion and Garlic) This can be subbed for fist sized portion Atlantic Salmon10 Stalks Asparagus2 Tbsp Coconut Oil Melted onto Asparagus1 Cup Broccoli1oz Cashews2x Fish Oil Pills1x Probiotic Optional Dessert



How to Incorporate these Practices into Day-to-Day Life Well, you’ve done it!

You’ve gone through the Organic Reboot and now the Organic Health Protocol! 7-Weeks of life-changing, body and mind enhancing coaching that has optimized your body to it’s full potential! You’re now in a position to take your body to the next level!

To not just carry-on with a diet program or an exercise program, but to truly and sincerely learn what it takes to stay in the best shape of your life and live a pain-free existence where you can enjoy the aspects of your life that you love the most. I wanted to make sure that this protocol didn’t leave you high and dry.

It’s so important that you adopt some of the methods that we’ve learned in this program and apply them to day to day life. So, the following couple of pages are going to explain what you can do after the protocol to begin introducing specific foods to identify if they could indeed be your problem foods.

I’m going to tell you the sequence to reintroduce the following foods: DairyEggsNightshades (potatoes, peppers)Grains (rice, oats, etc)GlutenSugar


After you have completed this protocol, your body is very, very receptive to whatever you eat.

This is obviously both a good thing and a bad thing as on one hand your body is absorbing what you’re eating, but on the other hand, your body becomes very sensitive to foods that you already have a sensitivity to. This isn’t going to be a traditional elimination and reintroduction phase where you have to eliminate a lot of foods from your diet and then re-introduce them (that is extremely effective, but it’s laborious).

I designed this optional reintroduction period so that you can test out a few different foods and gauge your body’s response over a short amount of time. Basically, after completing this program, you have a pretty darn clean slate to work with, and this will give you a chance to identify any changes in how you feel so that you can determine which foods might be best to cut out! Step 1

Make sure that you have not deviated from the Organic Health Protocol in the past week.

If you have, it may be wise to repeat Week Number 5 of the OHP to make sure your system is refreshed.

Step 2

Dairy

Try introducing Dairy into the diet by way of a bit of milk, cream, or even something as simple as a bit of cheese.

You will eat a small amount with every meal for 1 day

Step 3

Monitor Your Reaction

Everyone is going to respond differently, but in the spirit of making this useful and somewhat broad, you’re going to look for these kinds of feelings the following days after consuming the dairy:

Your Trouble Food (Optional)


FatigueHeadacheRashNauseaItchiness

These are all responses that can occur from an inflammatory response within the body. Now, it is not the end all be all, but it is definitely worth noting that you had this response. Step 4

Allow a Few Days to Return to Baseline Although it may seem cumbersome, allowing yourself a couple of days to go back to reboot style eating can greatly increase the effectiveness of finding your kinds of problem foods.

If you roll right into the next testing food, then you run the risk of “muddying the water” of the process.

Step 5

Repeat testing and recovery process with Grains In the same fashion that you introduced dairy, you are going to introduce grains. This would include foods like rice, brown rice, rice cakes, quinoa, oats.

You will watch for the same sensations as you did with dairy.

Step 6

Repeat Testing in the same fashion in this order next: Nightshades (tomatoes, potatoes, peppers)Dairy (test with little bits of cream, yogurt, milk)Sugar (test with pure cane sugar first)Lastly….. Gluten (recommend to try a bit of bread)(Optional) Some like to test their reaction to Soy as well.


Stick With Me Via Email(It Really is my Job to Keep you Healthy)

As you have probably seen by now, I send a lot of emails with content in them… I know, sometimes it is a bit of a lot to handle, but I strongly encourage you to stick with me, even after you complete this protocol. The whole idea behind me sending you those emails with those videos is to keep you engaged and motivated so that you can always be learning new things that you can try out. Truth is, I have spent a lot of time on those emails and videos, so if you can take the time to watch them, it would be amazing.

Even if you can’t watch them right when I send them, perhaps save them for later when you do have time? Lastly, keep up with me on social media!

You see how engaged I am with all of my clients, so keep on track by following me on facebook, youtube and even instagram (not my favorite one)! You can click on the links to go there

But wait!

I Have one more bonus for you below!

More Recipes that you can have on the Protocol and BEYOND!


The following are a few of my favorite recipes, ranging from smoothies, to breakfasts, all the way down to some tasty desserts. I wanted to be able to provide you with a resource that you could refer to when it was time for a “real” meal and you could deviate from the plan a little bit.These are also meals that can carry-on as good alternatives after the protocol as well.

They are made with anti-inflammatory ingredients and definitely have a positive impact on your overall health!

Smoothies

Ginger Mashed Smoothie Ingredients:1 frozen banana, 1 inch ginger, grated ½ tsp cinnamon 1 cup coconut milk

Directions:Blend all ingredients togetherBasically, this is one of the quickest ways to get a massive dose of ginger. This is probably one of my favorites for reducing stomach bloat or discomfort.

Pineapple Digestive Enzyme Booster Ingredients:1.5 cups chopped fresh pineapple or mango1 tsp ground turmeric or small chunk of fresh turmeric1.5 Cup coconut milk – From a can is a bit creamier1 tsp coconut oil Small pinch of vanilla powder or vanilla extract1/2 tsp ground cinnamonSmall knuckle of fresh ginger1 tbsp chia seeds (you can eliminate this if seeds cause an issue

Directions:Blend until thoroughly mixed and smooth! This is a serious treat. It’s a tremendous breakfast smoothie that gets you the correct enzymes to help aid in digestion!

Anti-Inflammatory Food Recipes


Blueberry Anti-Inflammatory Brain Blaster! Ingredients:1 Cup Frozen Blueberries½ Small Banana½ Cup Cucumber1 Tbsp Chia (optional)1 Cup Water (or almond milk for thicker, creamier taste)

Directions:Blend until Smooth!This smoothie is designed to help you feel less foggy in the morning and to get the brain the nutrition that it needs! The cucumber helps flush intracellular water out of the body so inflammation is thereby reduced.

Thomas’ Sneaky Green Smoothie Ingredients:1 Stalk of Celery1 Cup of Kale¾ Cup Strawberries½ Lime (or lemon)1 Cup Coconut Water or Light Coconut Milk Directions:Blend until smooth! May have to blend a bit more because of the celery fibers.This is one of my favorites simply because you get a fair bit of greens but the strawberries and the coconut really hide the green taste quite a bit. So it ultimately doesn’t feel like you’re even drinking a green drink, it’s more like drinking a fruit smoothie


Breakfast Start Your Day NOT Inflamed!

Gingerbread Cream of Rice (Makes 4 servings)

Ingredients:4 cups water1 cup Cream of Rice Cereal1 1/2 tablespoons ground cinnamon1/4 teaspoon ground coriander1 teaspoon ground cloves1/4 teaspoon ground ginger1/4 teaspoon ground allspice1/4 teaspoon ground cardamomAgave to taste

Directions:Cook the cream of ricr to package directions but include the spices when you add the cream of rice to the water. When finished cooking, add Agave to taste.This is one of the most fun ways to dress up your breakfast. It doesn’t sound all that amazing at first, but I will tell you what, when you eat the same thing over and over again and then you try this new variation of cream of rice…. You will thank me, I promise! You can always add berries to it as well!


Apple Gluten Free Anti-Inflammatory Muffins

Ingredients:1/2 cup Almond meal (ground almonds)1/4 cup Raw Sugar or ¼ Cup Honey2 Tbsp Crystalized Ginger1/2 Cup Buckwheat Flour or Tapioca Starch1/4 cup Brown Rice Flour2 Tbsp Arrowroot Powder2 Tsp Baking Powder1/2 Tsp ground cinnamon1/2 Tsp ground gingerPinch Himalayan Salt1 small apple, peeled, cored and finely diced1/3 Cup almond milk1/4 cup olive oil or macadamia nut oil1 large free-range egg1 teaspoon vanilla extract DirectionsPreheat oven to 180C/350C. Grease or line eight 1/3 cup (80ml) cup capacity muffin tins with paper cases.Place almond meal, sugar, ginger and linseed meal into a medium bowl. Mix flours, baking powder and spices, then mix together until even.Slowly mix in the apples.In another bowl mix milk, oil, egg and vanilla then pour into the dry mix. Divide the mix into muffins and bake for 20-25 minutes or until risen and golden around the edges.Remove from the oven and set aside for 5 minutes before transferring to a wire rack to cool further.These taste best when eaten warm or within 1-2 days reheated


Bullseye! Anti-Inflammatory Gluten-Free Crepes Ingredients:2 eggs1 teaspoon vanilla extract1/2 cup almond milk1/2 cup water1/4 teaspoon Himalayan salt1-2 tbsp agave nectar1 cup gluten-free all purpose flour2 tablespoons coconut oil, melted1 tablespoon coconut oil, for pan Directions:Place 2 tablespoons of coconut oil into a small saucepan, and melt over low heat.In a medium mixing bowl, whisk together the eggs, vanilla, nut milk, water, salt and agave nectar until combined.Slowly add in the flour and whisk to combine. Remove oil from heat, and pour into batter in a steady stream while slowly whisking to combine.Mix until smooth.Heat a small amount of coconut oil in a large frying pan over medium high heat.Pour or scoop the batter onto the griddle, using approximately 1/3 cup for each crepe. As soon as you’ve poured the batter, tilt and swirl the pan in a circular motion so that the batter coats the surface evenly.Cook the crepe for about 2 minutes, until the bottom is light brown. Flip the crepe with a spatula and cook the other side. Repeat this process with remaining batter.


Lunch and Dinner Treats

Curry Red Lentils Ingredients:1 tsp Extra virgin olive oil1 Onion (chopped)3x Cloves of Minced Garlic1 Tbsp Curry Powder4 Cups Low Sodium Broth (Veggie or Chicken)1 cup Red Split Lentils3 Cups Cooked Butternut Squash or Acorn Squash1 cup Kale¼ - ½ Tsp Himalayan Salt Directions:1. In a large pot, add Olive Oil and chopped onion and minced garlic. Sautee for about 5 minutes over low-medium heat.2. Stir in curry powder and cook another couple minutes. Add broth and lentils and bring to a boil. Reduce heat and cook for 10 minutes.3. Stir in cooked butternut squash and greens of choice. Cook over medium heat for about 5-8 minutes. Season with salt, pepper, and add some freshly grated ginger to taste.This is one of my favorites when it comes to a vegetarian friendly dish that still gets you an adequate amount of protein but also gives you a good break from the traditional Organic Health Protocol Flavors.Use this as a cheat meal option, or even substitute it for lunch now and then.


Anti-Inflammatory Stuffed Bell Peppers! Ingredients:1 lb Lean ground turkey (Or lean ground beef)3 Red bell peppers2 cups Tomato Sauce1 tsp Basil/oregano seasoning1tsp Garlic powder (or 1 garlic clove, pressed)1/2 tsp Salt and pepper1/2 cup Frozen chopped spinach

Directions:Cook up the turkey (or beef) and add tomato sauce while cooking in pan.Add garlic and basil and let cook for a bitAdd garlic powder, salt and pepper, and spinach to ground meat.Once cooked, add the ingredients to the pepper after removing the stems.Bake for about 20-30 minutes and enjoy!This is a recipe that I created when my family was making a pasta dish and I couldn’t have any… So… I fought back with my closest competitor, which was this! You don’t have to use tomato sauce, you can use a different marinade if you like a different flavor!

This is a terrific substitute for dinner every once in a while when on the OHP!


Cream Salmon Mediterranean Salad (or Tuna) Ingredients:8-10oz of grilled salmon (shredded or flaked a bit)1/4 cup “Just Mayo” Brand Mayonnaise1/4 cup chopped kalamata or mixed olives2 Tbsp Chopped Onion2 Tbsp Chopped Basil1 Tbsp Capers (optional)1 Tbsp fresh lemon juiceHimalyan SaltPepper2x Fresh Organic Tomatoes

Directions:Mix everything together with the exception of the tomatoes and make sure the consistency is where you’d like it.Slice the tomatoes into 6ths and add to the top. Serve over a bed of rice, or just eat it on it’s own. NO BREAD!This is a great little lunch substitute. Note- This can be made with tuna as well, as long as it is safe tuna that isn’t completely loaded with preservatives, and please, by dolphin-safe.


Dessert Treats

Apple and Blueberry CHEAT Crumble Ingredients:5 large Organic apples, finely sliced1 cup Organic Blueberries2 cups Organic apple juice2 cups rolled gluten-free oats2 tbsp Coconut Oil2 tbsp Organic Brown Sugar2 tsp of cinnamon1/2 tsp cloves

Directions:Preheat oven to 350°FPlace Apples and Blueberries in a panPour apple juice over.Mix rolled oats, brown sugar, and spices in a medium bowl.Cut in coconut oil with fingers until evenly dispersed.Cover apples and blueberries with the topping you made (crumbles)Bake for 45-60 minutes in preheated oven.

This is a great little dessert treat to have as a quick cheat meal!


Organic Pumpkin Custard

It’s an organic and anti-inflammatory spin on one of their great custards, but this is a terrific one to turn into a great anti-inflammatory dish.Since pumpkin is one of the best foods for digestive health, why not make it into a treat Ingredients:About 2 Cups of Organic Pumpkin Puree 9 Organic, Cage Free egg yolks (beat them)2 cups Coconut Cream ½ cup Raw Cane Sugar or Agave½ tsp ground cinnamon¼ tsp ground nutmeg1 tsp vanilla extract1 dash Himalayan Salt

Directions:Preheat oven to 350F degreesMix up the pureed pumpkin, egg yolks, two cups heavy cream with one-half cup unrefined cane sugar, one-half teaspoon ground cinnamon, one-quarter teaspoon ground nutmeg, one teaspoon vanilla extract and a dash unrefined sea salt.Double Boil about 2 inches of water and stir the custard continuously until thick enough to coat a spoon.Pour the thickened custard into a baking dish and bake at 350 degrees about 30-40 minutes or until a fork or knife comes out cleanYou can add the coconut crème fraiche on top

You can make a crème fraiche out of coconut cream as well!


Food Item -> Substitution

Apples -> Asparagus -> Avocado -> Basil -> Red Beets -> Blueberries -> Broccoli ->

Cantaloupe -> Carrots -> Celery -> Cherries -> Cilantro -> Collard Greens -> Cucumber -> Eggplant -> Garlic -> Ginger -> Green cabbage -> Green peppers -> Honey -> Honeydew -> Jalapeno -> Kale ->

Lemon -> Lime -> Maple Syrup -> Onion -> Oregano -> Parsley -> Parsnips -> Portobello Mushroom -> Red/purple cabbage -> Spinach ->Strawberries -> Summer Squash -> Tomato -> Watermelon -> White Wine vinegar ->

Red Grapes, Blackberries, Cherries, Darker colored PearsGreen Beans, Long Beans, French Beans

Olives, Egg Plant, Squash, ZucchiniCilantro, Parsley

Other colored Beets, Radish, Some TomatoesBlackberries, strawberries, raspberries, cherries

Cauliflower, green cabbage, Bok Choy, Red Cabbage,Green Cabbage -> Butternut squash, Acorn Squash,

Sweet Potato, Yam, ZucchiniPeach, Honeydew, Mango, Watermelon

Parsnips, Sweet PotatoesJicama, Cucumber, Parsley

Raspberries, strawberries, blackberriesBasil, parsley

Dandelion Greens, Mustard Greens, CabbageCelery, Zucchini, Jicama

MushroomsShallot, Onion

Lemon, Lime, Apple Cider VinegarRed/purple cabbage, kale

Red or yellow peppers, mushroomsAgave, Dolcedi (apple nectar), Maple Syrup

Green grapes, avocado, cantaloupe, watermelonSerrano pepper, yellow peppers, Anaheim peppers

Arugula, spinach, Swiss chard, green cabbage,mustard/collard/beet/turnip greens, bok choy

Ginger, Lime, Apple Cider VinegarLemon, orange, grapefruit

Honey, Agave, DolcediGarlic, leeks, shallot

Sage, BasilCilantro, kale, arugula

Turnip, parsley root, yellow beetsSmaller mushrooms, eggplant

Green cabbage, Cauliflower, BroccoliKale, Swiss chard

Raspberries, blackberries, cherries, blueberriesZucchini, cucumber

Radish, red peppersCantaloupe, honeydew

Red wine vinegar, cider or champagne vinegar

Food Substitution List


See You Soon!

Be sure to always stay tuned to your email as I send you updates frequently with new and emerging health science, as well as new products and services that may interest you!

I’ll see you in your inbox!

Thomas DeLauerCreator Organic Total Body Series

Thank You!!

https://www.facebook.com/Thomas.DeLauer%20%20%0D

https://www.instagram.com/thomasdelauer/

https://www.youtube.com/user/TheTdelauer

Documents

Back to Top – - Amazon S3 · 5 – Back to Top – What Can You Expect in This ... It is in everyone’s best interest that you succeed, and I truly try my best ... don’t knock