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The

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

Phase I
Detox
xificattion
Phase IISwiitching to High
H
Fat
Phase IIIReintrod
ducing
g Food
ds

a rights reservved.
Copyrigght 2008 Orii Hofmekler, all

Table of Contents
Quick Reference Food List ..................................................................................................................... 3
Phase I Detoxification ........................................................................................................................... 4
Detox Diet Sample Day Phase I ........................................................................................................... 5
Detoxification Food Choices ...................................................................................................................... 6
Phase II Switching to High Fat ........................................................................................................... 8
High Fat Diet Sample Day Phase II ...................................................................................................... 9
High Fat Diet Notes .............................................................................................................................. 10
High Fat Food Choices for Phase II ..................................................................................................... 11
Phase III Reintroduction Foods........................................................................................................ 13
Reintroduction Sample Day................................................................................................................... 14

This e-guide is for reference and informational purposes and is provided as a quick reference
accompaniment to The Anti-Estrogenic Diet book. This e-guide is in no way intended as medical
counseling or medical advice. The information contained herein should not be used to treat, diagnose, or
prevent any disease or medical condition without the advice of a competent medical professional. The
author, writer and Defense Nutrition Publications shall have neither liability nor responsibility to any
person or entity with respect to any loss, damage, or injury caused or alleged to be caused directly or
indirectly by the information contained in this e-guide.

Copyright 2008 Ori Hofmekler, all rights reserved.

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

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

Herbs
s

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

AVOID List of Estrogen PROMOTI


P
ING foodss and herb
bs: - AVO
OID
Foods

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

Herbs
s

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

Copyrigght 2008 Orii Hofmekler, all


a rights reservved.

Phase I Detoxification

Copyright 2008 Ori Hofmekler, all rights reserved.

Detox Diet Sample Day Phase I


Morning Breakfast

1 glass water
1 grapefruit
1 cup coffee (freshly ground)
Supplements (see list to the right)

Organic nonfat yogurt or kefir (8 oz.) OR


Pesticide-free whey protein shake (30g
protein) OR
Cup of organic strawberries

Lunchtime

Green salad and 1 teaspoon olive oil or


Vinaigrette (no distilled vinegar)
Two poached eggs (fertile)
1 2 oz. of organic cheese (optional), but
carefully check how it affects you
Supplements (see list to the right)

Mid-Afternoon

Morning:

Mid-Morning

Daily Supplements:

Peeled granny smith apple OR


Freshly squeezed juice carrots,
beets, parsley, celery, cucumber

Lunchtime:

Late Afternoon

Yogurt, kefir or protein shake (same as


mid-morning)
Supplements (see list to the right)

Evening Dinner

Liver detoxifiers (Livafect) 1


serving
Amla C 3 tabs
KidnX 1 serving
Potassium 99mg - 5 tabs
Magnesium 250 mg 1 tabs
Probiotics (DigestX) 3 tabs
Estrogen inhibitors (EstroX) 1
serving - 3 caps
Multivitamin (Essentials) 2
caps
Essentials 3 caps
Amla C 3 tabs
EstroX caps 1 serving - 3
caps
EstroX shake 1 serving
(either instead of lunch or
during the afternoon)

Late Afternoon:

Amla C 3 tabs
EstroX caps 1 serving
(optional)

Green salad and onions


Steamed broccoli and garlic (2 3
large bowls)
Black beans and rice (1/1)
Avocado and salsa (guacamole and pico de gallo)
4 6 poached or boiled eggs (2 yolks), OR 8 oz of wild catch fish, OR 2 3 oz. of
cheese, but carefully check how it affects you

NOTES

Oats and barley can be used as an alternative to rice


Athletes can increase amount per serving of beans, grains, and proteins.

First Week Phase I Main Fuel: Carbs from beans and grains

Copyright 2008 Ori Hofmekler, all rights reserved.

Detoxification Food Choices


Liver Detoxifying Foods*

Fruits: citrus, berries, apples, papaya, pineapple


Cruciferous vegetables: broccoli, cabbage, cauliflower, brussel sprouts
Onion
Garlic
Green vegetables
Legumes (excluding soy)
Roots
Cold pressed oils: flaxseed, hempseed, olive, & sesame
Fertile eggs
Wild catch fish
Organic yogurt or Kefir
Some grains (barley, oats, rice, & quinoa)
*listed in order of preference

Liver Detoxifying Herbs

Cichorium intybus
Bacopa monnieria
Emblica officinalis
Andrographis p.
Pueraria tuberosa
Boerhaavia diffusa
Terminalia chebula
Centella asiatica
Eclipta alba
Terminalia arjuna
Picrorhiza kurroa
Milk Thistle
Dandelion Root
Shilajit
Amla berries
Ginger
Gotukola
Oregano
Thyme
Rosemary
Sage
Turmeric

Copyright 2008 Ori Hofmekler, all rights reserved.

D
Daytime
Fo
oods*

Estrog
gen Inhibittors

Raw Fruitts: orange,


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

Chryysin passion flower


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

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

N
Nighttime
Foods*
F

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

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

a rights reservved.
Copyrigght 2008 Orii Hofmekler, all

Phase II Switching to High Fat

Copyright 2008 Ori Hofmekler, all rights reserved.

High Fat Diet Sample Day Phase II


Morning Breakfast

1 glass water
1 grapefruit
1 cup coffee (freshly ground)
Supplements (see list to the right)

Mid-Morning

Organic nonfat yogurt or kefir (8 oz.) OR


Pesticide-free whey protein shake (30g
protein) OR
Cup of organic strawberries

Lunchtime

Green salad and 1 teaspoon olive oil or


Vinaigrette (no distilled vinegar)
Two poached eggs (fertile)
1 2 oz. of organic cheese (optional), but
carefully check how it affects you
Supplements (see list to the right)

Mid-Afternoon

Peeled granny smith apple OR


Freshly squeezed juice carrots,
beets, parsley, celery, cucumber

Daily Supplements:
Morning:

Lunchtime:

Late Afternoon

Yogurt, kefir or protein shake (same as


mid-morning)
Supplements (see list to the right)

Evening Dinner

Liver detoxifiers (Livafect) 1


serving
Amla C 3 tabs
KidnX 1 serving
Potassium 99mg - 5 tabs
Magnesium 250 mg 1 tabs
Probiotics (DigestX) 3 tabs
Estrogen inhibitors (EstroX) 1
serving - 3 caps
Multivitamin (Essentials) 2
caps
Essentials 3 caps
Amla C 3 tabs
EstroX caps 1 serving - 3
caps
EstroX shake 1 serving
(either instead of lunch or
during the afternoon)

Late Afternoon:

Amla C 3 tabs
EstroX caps 1 serving
(optional)

Green salad mixed greens, onion,


pepper and olive oil
Sliced avocado or guacamole, and pico de gallo (diced tomatoes, onion and lemon
juice)
Wild catch cod cooked in tomatoes or curry sauce with cabbage, onion and garlic; OR
grilled salmon marinated with olive oil and garlic; OR shrimp cooked in curry sauce;
organic cheese (in small amounts)
Cooked or steamed broccoli or cauliflower
Omega 3 oil (flaxseed or hemp seed) can be added on top of vegetables, fish, seafood
or eggs
Raw nuts and seeds such as almonds, pecans, walnuts, pumpkin seeds, ground
flaxseeds, ground hemp seeds (ONE choice at a time)
Dessert: unsweetened tea

Main Fuel for Hormone Promoting Phase: Fat mainly from nuts and seeds
Copyright 2008 Ori Hofmekler, all rights reserved.

High
h Fat Diet Notes

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

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

well as the nut

of the day. That way,


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

If you choosse to use cheese, use it more as a complimenta


c
ary protein not
as a main source of pro
otein in the meal.
m

Start with onne handful of


o raw nuts and
a graduallyy increase th
he amount to
o
see how it affects
a
you.

You can addd soups to your


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

Raw nuts & seeds shouuld be used as


a the main fuel food forr the evening
g
meal during
g Phase II off the diet. They should no
ot be eaten with grains or
o
starchy food
ds.

Copyrigght 2008 Orii Hofmekler, all


a rights reservved.

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

Good Hig
igh Fat Foo
ods for Pha
ase II

Raw Fruits: orange,


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

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

*Only eat 1 fruit, veggie, or pro


otein
servving at a time during the da
ay
everry few hours!

Nig
ghttime Fo
oods*

Vegetables:: green salad


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

*Eatt raw (salad) veggies


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

a rights reservved.
Copyrigght 2008 Orii Hofmekler, all

Copyright 2008 Ori Hofmekler, all rights reserved.

Phase III Reintroduction Foods

Copyright 2008 Ori Hofmekler, all rights reserved.

Reintroduction Sample Day


Morning Breakfast

1 glass water
1 grapefruit
1 cup coffee (freshly ground)
Supplements (see list to the right)

Mid-Morning

Organic nonfat yogurt or kefir (8 oz.) OR


Pesticide-free whey protein shake (30g
protein) OR
Cup of organic strawberries

Lunchtime

Green salad and 1 teaspoon olive oil or


Vinaigrette (no distilled vinegar)
Two poached eggs (fertile)
1 2 oz. of organic cheese (optional), but
carefully check how it affects you
Supplements (see list to the right)

Mid-Afternoon

Peeled granny smith apple OR


Freshly squeezed juice carrots,
beets, parsley, celery, cucumber

Daily Supplements:
Morning:

Lunchtime:

Late Afternoon

Yogurt, kefir or protein shake (same as


mid-morning)
Supplements (see list to the right)

Evening Dinner

Liver detoxifiers (Livafect) 1


serving
Amla C 3 tabs
KidnX 1 serving
Potassium 99mg - 5 tabs
Magnesium 250 mg 1 tabs
Probiotics (DigestX) 3 tabs
Estrogen inhibitors (EstroX) 1
serving - 3 caps
Multivitamin (Essentials) 2
caps
Essentials 3 caps
Amla C 3 tabs
EstroX caps 1 serving - 3
caps
EstroX shake 1 serving
(either instead of lunch or
during the afternoon)

Late Afternoon:

Amla C 3 tabs
EstroX caps 1 serving
(optional)

Green salad mixed greens, onion,


pepper and olive oil
Cooked or steamed broccoli or cauliflower
Omega 3 oil (flaxseed or hemp seed) can be added on top of vegetables, fish, seafood
or eggs
Pasta combine with the above listed food and eggs or fish
Bread same as pasta
Meat: (Option 1) Combine with the above listed foods and potatoes, beans or grains
(oat, barley or rice) OR (Option 2) Combine with the above listed foods and raw
almonds or pecans or pumpkin seeds

Main Fuel for Reintroduction Phase: Carbs and fat


Note: Avoid soft drinks, sugar, sweets, alcoholic beverages and low carb products made with
sugar alcohol, artificial sweeteners or chemical preservatives.
Copyright 2008 Ori Hofmekler, all rights reserved.

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Copyright 2008 Ori Hofmekler, all rights reserved.