7

Day Meal Plan 21 Day Detox & Regeneration Program

TABLE OF CONTENTS

Mission Statement…………………………………………………………………………………….. Page 2

Instructions ……………………………………………………………………………………………….Page 3
Daily Regiment …………………………………………………………………………………….Pages 4 -5
Monday Meal Plan ……………………………………………………………………………….Pages 6-11

Tuesday Meal Plan …………………………………………………………………………….Pages 12-13

Wednesday Meal Plan ……………………………………………………………………….Pages 14-15
Thursday Meal Plan Liquid Fast Day ………………………………………………………..Page 16

Friday Meal Plan Complete Weekly Liquid Fast …………………………………………Page 17

Saturday Meal Plan ……………………………………………………………………………Pages 18-19
Sunday Meal Plan …………………………………………………………………………………….Page 20
Appendix 1 Green Drink …………………………………………………………………………..Page 21

Appendix 2 Additional recipes ……………………………………………………………Pages 22-25

Replacement Foods and Photos ………………………………………………………….Pages 26-31
Exercise for Men ………………………………………………………………………………..Pages 32-33

Exercise for Women ……………………………………………………………………………Pages 34-36

5 Keys to Victory for Program ……………………………………………………………………Page 36

1

7 Day Meal Plan 21 Day Detox & Regeneration Program © ® ™

The mission of the 21-day detox and regeneration program is to use the most
advanced methods to heal the body via the following methods:

Nutrition
Supplements
Exercise

Breathing techniques

Education in all of these areas

We define Detox & Regeneration via all of the areas activity that:

a) Detox - Remove waste material from the epithelial cells lining in the
alimentary (digestive) tract allowing for catabolic break down of foods and
proper absorption of the nutrients and the removal of waster via the large
intestines (Bowel Movement) and Urination.
b) Regeneration is proper assimilation of nutrients providing the liver with the
essential compounds to manifest the anabolic (building) activity to feed the
systems and cells of the body with proper paracrine, autocrine and endocrine
signal transduction that stimulates SCF (Stem Cell factor) and GF (Growth
factor) that lead to cell repair.
THE most advanced way to stimulate regeneration is fasting in intervals so that the
body increases oxygen content and removes obstructions from circulation then
feeding the body the material nutrients that can cause hematopoesis and stimulate
transcription of genes that create the proteins to cause SCF melanogenesis and Cell
repair.

Our Stress reduction and visualization techniques can generate transcription of new
genes epigenetically to entrain the brain and local cell receptors with biochemical
realities we call happiness peace confidence etc. All of these are BODY CHEMISTRY.
We get them through habitual perceptions built in our environment, genes we
inherit, good nutrition, proper circulation via exercise and breathing and
visualization.

2

Instructions:

Week 1 – During Week 1 following the DAILY MEAL PLANS AS GIVEN.
The Goal is one large meal a day with liquids and dark berries for fruit during the
day if stimulated by hunger (snacks).

You have a only liquid rule from Wednesday night after dinner, through
Thursday, till Friday Dinner meal. That’s 48 hours no solids only liquids. Also
regular Supplements. This is only for the detox period (21 Days).

After Week 1 (Week 2) ALL Dark Berries must be added to liquid Smoothies you
will have NO SNACKS in Week 2 Only liquid Smoothies midday and Dinner. You
still have the 2 Days of Liquid Fasting. Also Regular Schedule for Supplements

In Week 3 You have No Smoothies Snacks or anything except Lime Water and
Supplements till Diner that’s NO LIQUIDS only Dinner. Your two Liquid Days are
supplements only and only Water and Lime the 48-hour period).
After Day 21 you are complete. Resume regular daily eating without fasting.

You should LOOK DIFFERENT

You Should FEEL Different
This type of Regiment should be used a few times a year. 2-3 times

Upon Completion you should try to keep the one main meal a day schedule.
KEYS: The Key to executing the one meal a day plan is
1) Proper chewing of food. We eat too fast. Chewing food properly allows for
better digestion.
2) Take a 2-hour period to eat. Eat till full, rest then eat same food again. This
will allow for enough nutrients to maintain healthy weight even during the
21 day Detox and regeneration
FACTS: Fasting Stimulates Growth Hormone Factors. Oxygen is increased by
allowing the Digestive tract to relax and rest. Increased circulation and oxygen to
cells allows for better performance. The body by eating one meal a day stays in
repair mode and Youth and vitality are the result.

3

DAILY REGIMENT SCHEDULE-Refer to Health Report for Details

21-DAY program
Snacks should be fruits or fruit based snacks , nuts that are allowed (Organic Brazil),
veggie based snacks

NOTE: ALL FOOD MUST BE ORGANIC

Daily –
Morning Stress Reduction Meditation @ Sunrise Breathing Exercises 5 Minutes (See
Full Breathing Exercise-APPENDIX)
9:00 AM – 4 ounces of warm alkaline water with 3 teaspoons of Organic Lime Juice
(Warm) to remove bad fats. Clean digestive membrane & Increase Circulation
9:00 AM –TAKE SUPPLEMENTS Recommended
10:00AM: Morning Smoothie Banana Coconut Water (See Appendix)

NO BREAKFAST FOR ADULTS-Unless in acute Chronic Disease

NOON LUNCH-FIRST Liquid Meal
Mid day (Noon) Stress Reduction Meditation & Breathing Exercises 5 Minutes (See
Page 24)
12pm- TAKE SUPPLEMENTS – Recommended
LUNCH - Lunch of Choice after 21 day period

2pm- 4pm –Exercise-Walking or other exercises mentioned in Exercise section

If you cannot exercise now do so after work
4 PM Supplements: TAKE SUPPLEMENTS - Recommended & NUTRAPLEX

MEGA LEAF (Provided)

Dinner: 5 PM-6PM Class C-See RECIPES
6 PM or later (Evening) Stress Reduction Meditation & Breathing Exercises 5
Minutes (See Page 24)
Choose from recipes shown on daily schedule

8 PM – Exercise If you cannot do daily or Morning Exercise

4






Meals DAY 1 DAY DAY DAY 4 DAY 5 DAY DAY 7
2 3 6

Breakfast 1) Meditation 1 all 1 all

Snack 2) Morning Banana liquid liquid
Coconut day day
3) Take Supplements where where
food is food is
liquefied liquefied

Lunch 1) Meditation 1 all 1 all

Meal 1 Breathing liquid liquid
2) Lunch of Choice day day
where where
food is food is
liquefied liquefied

Dinner 1) Meditation 1 all 1 all

Meal 2 Breathing Exercise liquid liquid
2) Sweeper Detox day day
3) Dinner where where
food is food is
liquefied liquefied

Evening Night Exercise 1 all 1 all

Exercise Reading 30 minutes liquid liquid
and Tea (Yogi) Provided day day
Activity where where
food is food is
liquefied liquefied

5

Monday Meal Plan:

Liquid Foods for the Midday

Organic bananas, Raw Organic Coconut Water, Avocado
Blueberries , Black Berries , Cherries

Vital Vegan Soup

Wraps-Romaine/Chard
Ingredients: Brazil Nuts, Radish (red or Black), Vegan Broth, Red Peppers, Avocado,
Arugula, Olives, Dill
Sage, Turmeric , Sea Salt
Dinner: Meal Vital Vegan Soup - Chard Wraps

Vital Veg - Coconut Soup
Contents
Fresh Minced Black or Red radish (Preferably Black radish)
Sliced Arugula Leaves
Red peppers Minced
Minced Organic Olives (Green or Dark)
Organic Minced Dill
Dulse
Brazil Nuts (Food Processed or Crushed) soaked in hot water (4 Cups of Water per 2
Cups of Brazil Nuts) Organic Lime Juice (3-4 tables spoons per 2 cups of Brazil Nuts)
and sea salt at least 1 hour)
Coconut Milk

Warm 3-4 Cups of Vegan Broth and minced Black radish for 10 minutes on medium
high
Add Crushed Brazil Nuts and change to medium for 5 minutes
Add All Other contents and I cup of distilled or alkaline water
Add Organic Rosemary Sage and Turmeric and Sea Salt seasoning till flavor is
satisfying
Put on low for 10 minutes

6

Chard Wraps

Chard
Organic Quinoa
Olives
Avocado
Red Peppers
Cucumbers

Brazil Nuts

Vegan Soy free mayo

Vegan Barbecue Sauce
Sea Salt

Sage
Romaine Lettuce

Instructions: Prepare Quinoa as Noted in Quinoa Recipe

Take one full Chard Leaf
Add Quinoa
Add Cucumbers (Minced or food processed)

Add Olives (Minced or food processed)

Add Red Bell peppers (Minced or food processed)
Add Brazil Nuts Food Processed. Mix in 2 Tablespoons of Vegan Mayo and 2
teaspoons of Vegan barbeque sauce per 2 Food Processed cups of Brazil Nuts. Mix
Well and Add to wrap.
Slice avocado in half. Remove seed. Slice avocado (Only Meat not skin horizontally
and perpendicularly. Scoop out the meat of the avocado. It will be in small squares.
Add Avocado to wraps.
Top With Romaine Heart and Wrap. You can insert toothpicks to hold in place till
time to eat.

7

Photos

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

10


Step 7

Step 8

11

Tuesday Meal Plan

Liquid Foods for the Midday:
Organic bananas, Raw Organic Coconut Water, Avocado (Blended Smoothie) Add Ice
Blueberries , Black Berries , Cherries (Snack)

Dinner:
Mango Salsa Salad

Ingredients:
1 bunch of romaine lettuce, chopped
1 small red onion
¼ cup of fresh cilantro, chopped
1 mango, diced
1 cucumber, diced
1 lime
1-2 tablespoons of coconut or hemp oil
Spices of choice (I use sea salt, cumin, and cayenne)

Instructions:
• Combine mango, onion, cilantro, cucumber, juice from one lime, and spices in a
bowl. Let sit for at least one hour, before serving.
• In a separate bowl, toss romaine (chopped into bite size pieces) with 1-2
tablespoons of coconut or hemp oil, sea salt and cayenne to taste (not too much, as
the salsa provides a good basis for the flavor of the entire salad).
• Combine romaine with salsa and toss. If you still have some reserved cooked quinoa,
you can mix it in as well.
• Serve immediately.

12

Cream of Zucchini Soup
Makes 3-4 Servings (Eat till full rest digestive system then eat again till full)
1-cup water, plus additional water to thin
2 medium zucchini, peeled and chopped (about 2 cups)
2 stalks celery, chopped
2 tablespoons lemon juice
2 tablespoons extra virgin coconut or hemp oil
2 small slices of red or black radish, crushed
1/2 teaspoon sea salt, or to taste
Dash cayenne
1 avocado, mashed
2 tablespoons minced fresh dill (or 2 teaspoons dried)


Place the water, zucchini, celery, lemon juice, olive oil, radishes, salt, and cayenne in
a blender or Vita-Mix and process until smooth. Add the avocado and dill and blend
briefly. Add additional water to thin the soup to desired consistency, and blend.
Serve chilled or at room temperature. Stored in a sealed container in the
refrigerator, Cream of Zucchini Soup will keep for up to three days. Use t water to
make the soup warm to hot

13


Wednesday Meal Plan
Liquid Foods for the Midday:
Organic bananas, Raw Organic Coconut Water, Avocado (Blended Smoothie) Add Ice

Blueberries , Black Berries , Cherries (Snack)

Arugula Salad
Makes 4 Servings
Ingredients:
1 bunch of Arugula (any variety)

1 Beet shredded
1-2 tablespoons of minced ginger
*10 pitted kalamata olives

3 tablespoons fresh lemon juice (approx. 1 ½ lemons)

1 tablespoon of honey
3 tablespoons of coconut or hemp oil
Sea salt and Black pepper to taste

Instructions:
Bring a large pot of water to boil. Once boiling, remove from heat and place Arugula
(bite-sized, stems removed) in a colander over the water for 2 minutes. The steam
will soften the arugula.
Cut each kalamata olive in half and set aside.
Once arugula has softened, combine all ingredients, toss and let sit for at least 30
minutes. This salad tastes best when the flavors have been given time to marinate.
*If you go to any specialty market, they usually have an olive bar. You can pay only
for what you need for a recipe, usually cheaper than buying them jarred.

14
Zucchini Noodles Marinara with Walnut Meat or Beyond
Burger Meat
Makes 6 servings (Eat till full rest digestive system then eat again till full)

Marinara ingredients:
2 beets, chopped
1 cup sun-dried tomatoes, soaked 2-4 hours, drained, and chopped
1/4-cup extra virgin coconut or hemp oil
2 slices of radishes red or black, crushed
1/2 teaspoon sea salt, or to taste
Dash cayenne
Dash fresh ground black pepper
2 tablespoons minced fresh basil or 2 teaspoons dried
1 tablespoon minced fresh oregano or 1 teaspoon dried

Noodle Ingredients:
6 medium zucchini, peeled and cut into thirds

Place all the ingredients for the Marinara Sauce in a food processor and process
until smooth. Stored in a sealed container in the refrigerator, Marinara Sauce will
keep for three days. Transform the zucchini into noodles using a vegetable peeler or
spiral slicer. Toss the zucchini noodles with enough marinara sauce to coat well and
serve immediately. Serve with extra Marinara sauce on the side.
Add Brazil Nut Meat
Instructions:
Soak Organic Brazil nuts (2 Cups) in hot water and 2-table spoon of organic
limejuice for 1-3 hours
Mix Brzail nuts with Sundried Tomatoes (1 Bottle) in a food processor. Add
Seasonings (Sage Sea Salt)
Blend Till Crushed.

Remove and roll into tiny balls

ALTERNATIVE

Simmer Beyond Meat Burgers (2) in olive or coconut oil in frying pan.

Once Done remove and food process. Add Crumbles to Zucchini Mix

Pasta Puttanesca: Add 1/4 cup sliced kalamata olives to the finished sauce.

15


Thursday: Liquid Fast Day

First Liquids Noon
Foods for the Midday:

Organic bananas, Raw Organic Coconut Water, Avocado (Blended Smoothie) Add Ice

Second Liquids 3-4 PM: Green Drink

Third Liquids 6-8PM: Fruit Smoothie with Coconut Milk

Supplements at regular times

16
 Friday Meal Plan
Liquid Foods for the Midday:

Organic bananas, Raw Organic Coconut Water (Ice)

Dinner:

Quinoa & Curry with Coconut

Ingredients:
Quinoa
Curry Seasoning
Coconut Milk
Sea Salt
Water

Instructions:

Simmer/Boil Quinoa (3 Cups) on medium-to-medium high in non-stick pot in 4 Cups
of water till soft and fluffy
Stir preparing. Add small amounts of water as needed till fluffy
add coconut milk (2 cups) and Curry and sea salt place on low and let simmer till
coconut milk and seasonings are absorbed Add olive oil when stirring

Not Tuna Pâté Nori Wraps
Makes 4 servings

1 cup pumpkin seed, soaked 8-12 hours sea salt and lime, drained, and rinsed
1/2 cup Brazil nuts, soaked 8-12 hours sea salt and lime, drained, and rinsed
1/4-cup water
2 tablespoons lemon juice
1/2-teaspoon sea salt
1/4 cup minced celery
2 tablespoons minced red onion
2 tablespoons minced dill or parsley

Place the pumpkin seeds, Brazil nuts, water, lemon juice, dulse seasoning and sea
salt in a food processor and process into a paste. Stop occasionally to scrape down
the sides of the bowl with a rubber spatula. Transfer to a mixing bowl, and add the
celery, onion, and parsley. Mix well. Stored in a sealed container in the refrigerator
till it cools.
Add to Nori Sea vegetable wraps and roll seasoned pate in wraps. Not Tuna Pâté
will keep for five days.

17

Saturday Meal Plan:

Liquid Foods for the Midday:

Organic bananas, Raw Organic Coconut Water, Avocado (Blended Smoothie) Add Ice
Blueberries , Black Berries , Cherries (Snack)

Evening Weekend Snack

Island Native Salsa
Ingredients:

1-cup fresh firm mango diced

1-cup fresh pineapple diced
1-cup firm papaya diced
¼ cup fresh organic jalapeno minced

¼ cup fresh black/red radish or garlic minced

3 tablespoons fresh organic limejuice
¼ teaspoon fresh sea slat Celtic brand or real salt brand or other brand available

¼ bunch of freshly minced cilantro

1 cup of cherry or grape tomatoes diced
¼ cup cucumber diced – remove seeds by slicing in half and knifing out core
1 cup soaked sunflower seeds

Preparation
Mix all minced and diced parts in a large bowl
Add line juice

Sprinkle sunflower seeds

Enjoy with organic Blue Tortilla Chips

18
Sunday Meal Plan:
Foods for the Midday:

Organic bananas, Raw Organic Coconut Water, Avocado (Blended Smoothie) Add Ice
Blueberries , Black Berries , Cherries (Snack)

Butternut Squash Quinoa (Transitional-Chick Pea for Quinoa) and Leek Soup

Ingredients:
1 large Organic Leek
1 Butternut Squash

2 Cups of Soaked Chickpeas or 2 Cans or Organic Chickpeas in Non BPA lined Cans
Cumin Seasoning
Organic Black Pepper
Sea Salt

Parsley
Coconut Oil
Coconut Milk replace with HEMP MILK

Preparation
Dice Large Leak. Dice into cubes Butternut Squash
Heat Oven to 425
Rub Coconut oil on Butternut Squash Cubes and Cook for 20 minutes

Add diced large leeks and chickpeas to 3 cups of water

Heat to medium high
Add seasonings

After 10 minutes add sliced parsley

Add 1 cup of HEMP milk. Add butternut squash. Add more seasoning as needed
Serve Warm-hot

19
APPENDIX 1

MORNING GREEN DRINK

DAILY GREEN DRINK FOR MINERALS & IMMUNITY - (WILL HELP WITH
STOMACH ISSUES) Need a combination of these ORGANIC greens DAILY Blended or
juiced 8 Ounces total to drink Daily all Organic:

Dandelion Greens,
Romaine Lettuce,
Dill,

6 ounces of water
2 ounces of Organic Lime Juice.
Add 2 teaspoons of CAMU Supplement.
Order from www.amazon.com .

Drink. This can be a morning Drink. Add Apples juice pear juice in order to sweeten if
juiced or blended. IF YOU BLEND INSTEAD OF JUICE add lime after strain. In your
daily schedule you will also be given morning tonics from your recipe & shopping
report that comes in the second attachment besides this one.

20
QUINOA & FONIO

FONIO & BLACK QUINOA- Rice Replacement-FONIO IS AVAILABLE ON AMAZON

*If you eat rice ONLY do Black Forbidden Rice*
Cooking instructions:

Large Pot
16 Ounces of water to start
Put Water on Boil

Add entire contents for 16 ounces

If cooking ½ the bag add 8 ounces of water
If cooking 1/4th of bag add 4 ounces
Place on medium high

Stir often
As contents thicken for FONIO add water
As Contents Thicken for Quinoa add a little amount of water

Stir Often
Let Quinoa simmer on Medium heat untouched
Let Fonio simmer on medium while stirring often and adding water as needed

Season with coconut oil sea salt and other species

21


Indigenous House SALAD

Salad Base: Organic Romaine Lettuce, Organic Spinach
Ingredients:
Organic Cucumbers

Diced Organic Red peppers

Diced Organic Parsley
Organic Olives

Organic Radishes Black or red

Minced Organic SOAKED* Brazil nuts or almonds (Soaked in water to soften and
make nutrients absorbable),

Minced green apples

SALAD DRESSING:
Balsamic Vinaigrette – NO SOY OR DAIRY in ingredients

Or
Olive Oil & Lemon or Lime Juice
Non Vegan Option: Add Organic Clams from Whole Foods to Salad or Cooked
Roasted Wild Salmon Cubes

22

Organic Pureed Sea Weed Regeneration Soup

Ingredients:
Wakame 1 bag
Kelp 1 bag
Dulse 1 bag

Hemp Milk 1 Cup

Alkaline water 4 Cups
Lentils 1 Can or 2 cups soaked

Sea Salt
Turmeric seasoning 3 teaspoons
Cayenne 1 teaspoon
Chlorella Green Algae (Amazon order or whole foods)

Preparation
Heat Water 4 Cups to a Boil. Turn Burner Off

Add 1 Cup of Hemp Milk

Stir Well
Add Sea Weeds: Wakame Dulse and Kelp.
Let sit

Add one Organic Can (NO BPA Can Lining) of Black Lentils
Add Minced Radish (Black or red)
Season with Sea Salt Turmeric Cayenne and Add Chlorella Add Vegan Butter

Stir and let Simmer on low for 10 minute

Blend to a Cream in Vitamix or Ninja Blender
Serve warm-hot

23

TRANSITION And For Relaxed day from intense detox

Dr Alis Plant Based Fonio Burger © ® HILARY’S Vegan Burger (Best Store
Option) or BEYOND MEAT BURGER (TRANSITIONS FROM FLESH ONLY FOR
BEYOND MEAT) (Available at Whole Foods) Vegan Sandwich
Ingredients:
Lettuce or Chard wrap pr Spelt Yeast Free Wrap ( Frozen Section Whole Foods)

HILARY’s Vegan Burger or Beyond Meat Burgers Or Dr Alis Fonio Burger

Vegan Non Soy Mayo (see Original Nutritional regiment for pictures)
Organic Roma Tomatoes

Romaine Lettuce
Organic Pickles
Raw Red Rainbow Radish sliced or minced

Preparation:
Place Vegan Burger Burgers in Oven until brown (approx 20 minutes on 400)
Slightly Toast SPELT Sourdough YEAST FREE BREAD

Place in toaster or oven to warm-up-Only takes a few minutes

Spread Vegan Non Soy Mayo to both sides
Add organic Romaine sliced
Add slices of – Organic Roma Tomato Slices –

Add Organic Pickles & Rainbow radish slices

Dr Alis Plant based Fonio Burger © ®- Make fonio
Slice whole beet into cubes. Food Process 1 cup of brazil nuts.
Blend or food process 3 cups of fonio with rest of contents. Season (Sea Salt Sage
Rosemary)
Shape into circular plant based burgers. Store in refrigerator for 1 hour.
Eat cool or heat in over for few minutes. Serve

24
 Replacement Foods
that makes alternative recipes

Contents for Quinoa with Cucumber boats and Avocado toppings

Cucumbers, red peppers, wakame sea weed soaked in hot water, hemp seeds and
water melon seeds, cooked quinoa with sea salt and earth balance vegan butter with
coconut oil and seasonings, Avocado

25
Quinoa Cucumber boats finished

26

Butter Alternative Earth Balance (WHOLE FOODS) butter made of Coconut

Good for quinoa amaranth soups toasted yeast free spelt or rye bread etc
**DO NOT COOK IN THIS OIL add to things already being cooked after completion of
cooking

27
HILLARYS CAN BE PLACED IN DEHYDRATOR TO WARM
BEYOND MEAT FORMEAT EATERS TRANSITIONING IN FAMILY

Plant based vegan burger bake or cook in coconut oil (pass) (WHOLE FOODS)
Add tomatoes, organic pickles, daiya cheese, seasonings romaine or arugula lettuce
and spelt bread corn tortilla wraps (Below) spinach wraps (Without yeast, yeast
free) vegan mayo (below)

28


Alternative Sweeteners Coconut Sugar (Pass) Organic Honey (Whole Foods and
Amazon)

29
Sea Salt and Herbal Salt Alternatives (Whole Foods)

BUY CAMU TO BUILD IMMUNITY &

PROPER PROTEIN SYNTHESIS IN
SKIN COLLEGEN
ADD TO SMOOTHIES

Ice cream Alternatives Coconut (After Plan)

30
Organic Lime Juice (Whole Foods) for morning dosages Activated Charcoal Coconut
based (pass) (Order from AMAZON)

Organic Fonio and Quinoa (Whole Foods) comes in light red and black (most
nutritious)

EXERCISE FOR MEN

31
 Exercise Program:
FIT EXERCISE REPS TO YOUR AGE AND NEED
DO NOT DO CARDIO EXERCISES. They contribute to increase in cortisol and thus
vasco-constriction of arteries nerves capillaries and lymphatic vessels. This
decreases the cells nutritional access. In the exercise section we cover the proper
exercises. The Best exercise is walking, stretching, breathing exercise and high
interval training.

Exercise every day for at least 15 -30 minutes in the morning and Breathing
exercises and stretching in the evenings
MUST walk 2 miles a day for at least 3 times a week
Must exercise 3 times a week

Rule 1 - Drink water before every work out in the Morning Midday or evening and
Herbs

Breathing
Do Deep breathing for 5 minutes
Position: Standing: In through the nose for 4 count expanding the lower abdomen
breathing out through the nose 4 count
Squeeze Perineum on Breathe to increase libido and Chi Intake Relax on breathing
out- 10-15 reps, Perineum contractions are like the contraction done during bowel
movements yet the muscle system given focus is the perineum and or prostate For
Men /Vaginal floor Cervix for women
Do Deep breathing for 5 minutes

Laying down on the earth or soft mat in the house: Same 4 count in and out
Warm up Arm Swings – Inward and Outward
Inward
Swing Arms in a full circle above the head crossing them inwardly in the front
allowing them to circle downward and around again in a full circle. Repeat action 25
times. Increase by 5 daily until you reach 50 and maintain throughout the rest of the
28 days
Outward

32
Swing Arms in a full circle above the head crossing them outwardly in the front
allowing them to circle downward and out and around again in a full circle. Repeat
action 25 times. Increase by 5 daily until you reach 50 and maintain throughout the
rest of the 28 days
Stretching:
Key Deep breathing

Stretch arms above the body- Reach for the sky fingers extended 10 count 3 times
Reach for toes with legs shoulder width apart 15 count 3 times
Open legs in a triangle formation Lean head towards right knee for 15 count then
left knee, do 2 sets

In the same position stretch forward placing hands out front and then on both
ankles while slightly pulling head through open legs 3 …15 count
Do the same stretches while seated…open legs triangle reach for left foot 2 20-count
reach for right doing the same
Reach for the middle doing the same
Walk for 2 miles in the morning or evening in a park with trees at least 3 times a
week (Or on treadmill)
Other aerobic and cardiovascular exercise are recommended that are not hard on
the knees hips or back
A Warm/Hot alkaline bath twice a week in mineral salts provided by Dr Ali is
recommended.
Strength Building exercises
1) free weight Dumbbell presses (Flat Incline and Shoulder 90 degree sitting up
positions) 8-12 reps as heavy as you can stand it breathing deep during each
rep. the object is control 3-5 sets
2) Knee Lunges dumbbells (Or gradually work towards it 10 reps each leg 3-5
sets
3) Frog Jumps –Hand extended forward parallel to floor in frog position. Make
jump and repeat for 10-15 jumps 3-5 sets
4) Sprint intervals _ Track treadmill or other whatever method is available 10-
30 second sprints 5-10 reps depending upon stamina
5) Pull Ups underhand and overhand 5-15 reps 3-5 sets

33

EXERCISE PROGRAM FOR WOMEN

Exercise Program:
FIT EXERCISE REPS TO YOUR AGE AND NEED

DO NOT DO CARDIO EXERCISES. They contribute to increase in cortisol and thus

vasco-constriction of arteries nerves capillaries and lymphatic vessels. This
decreases the cells nutritional access. In the exercise section we cover the proper
exercises. The Best exercise is walking, stretching, breathing exercise and high
interval training.

Exercise every day for at least 15 -30 minutes in the morning and Breathing
exercises and stretching in the evenings

MUST walk 2 miles a day for at least 4 times a week

Must exercise 4 times a week
Rule 1 - Drink water before every work out in the Morning Midday or evening and
Herbs
Breathing Techniques for Relaxation Cortisol reduction Increased oxygenation
Do Deep breathing for 5 minutes

Position: Standing: In through the nose for 4 count expanding the lower abdomen
breathing out through the nose 4 count

Squeeze Perineum on Breathe to increase libido and Chi Intake Relax on breathing
out- 10-15 reps, Perineum contractions are like the contraction done during bowel
movements yet the muscle system given focus is the perineum and or prostate For
Men /Vaginal floor Cervix for women
Do Deep breathing for 5 minutes
Laying down on the earth or soft mat in the house: Same 4 count in and out
Warm up Arm Swings – Inward and Outward

Inward
Swing Arms in a full circle above the head crossing them inwardly in the front
allowing them to circle downward and around again in a full circle. Repeat action 25
times. Increase by 5 daily until you reach 50 and maintain throughout the rest of the
28 days

34
Outward
Swing Arms in a full circle above the head crossing them outwardly in the front
allowing them to circle downward and out and around again in a full circle. Repeat
action 25 times. Increase by 5 daily until you reach 50 and maintain throughout the
rest of the 28 days
Stretching:

Key Deep breathing

Stretch arms above the body- Reach for the sky fingers extended 10 count 3 times
Reach for toes with legs shoulder width apart 15 count 3 times

Open legs in a triangle formation Lean head towards right knee for 15 count then
left knee, do 2 sets
In the same position stretch forward placing hands out front and then on both
ankles while slightly pulling head through open legs 3 …15 count
Do the same stretches while seated…open legs triangle reach for left foot 2 20-count
reach for right doing the same
Reach for the middle doing the same

Walk for 2 miles in the morning or evening in a park with trees at least 3-4
times a week (Or on treadmill)
Other aerobic and cardiovascular exercise are recommended that are not hard on
the knees hips or back
A Warm/Hot alkaline twice a week in mineral salts recommended by Dr Ali is
recommended.
Strength Building exercises

1) Female arm swings as noted above or push-ups on knees 3-5 sets of 7-10
2) Knee Lunges (When able to Most Likely after week 8) dumbbells or body
weight (Or gradually work towards it 10 reps each leg 3-5 sets
3) Frog Jumps (Advanced after weight loss accomplished in week 12) –Hand
extended forward parallel to floor in frog position. Make jump and repeat for
10-15 jumps 3-5 sets
4) Walking- Sprint intervals _ Track treadmill or other whatever method is
available 10-30 second walk sprints 5-10 reps depending upon stamina
followed by a 60 period of walking
5) Yoga Stretching, Hot yoga

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5 Keys to Victory

Notes:
The Most Important key to your health is you always being able to be at peace.
Regardless of a Nutritional Plan Exercise Plan Supplement Plan it is our thoughts
and perceptions built with that dominate our world. Know that you have ALL of the
tools you need to accomplish everything that you desire. Surround yourself with
happy healthy purpose driven people and your life will continue on a path towards
progress.

Dr Ali’s 5 keys to victory

1) Meditation 3 times a day with relaxed breathing

First meditation - is a manifestation visualization, what do you have on your agenda

for the day to accomplish visualize it for a few minutes and breathe in a relaxed
state
Second Meditation – Ask what needs balance and visualize that happening

Third meditation- what do I need to release and visualize it leaving

2) Sunlight & Exercise– Get some Sunlight & Exercise of some sort daily
3) Stay Hydrated – Most of our water is gained from the raw fruits and vegetables
we eat. Drinking water is a challenge. The Best water is to add plant minerals and
bicarbonates to Distilled water. Next a chromium based water like Evamor and
other slightly alkaline (7.5-8.5 P.H.) waters
4) MEALS - Eat Fresh Fruits and Vegetables and HOME PREPARED Meals

Lots of people eat on the run at stores restaurants etc but nothing can beat Home
prepared meals. They guarantee good hygienic healthy meals to your liking and
taste
5) Do something Creative everyday and Learn something new everyday that is
directed towards you improvement and or life purpose

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