NOTE: You can follow these quick fix plans alternately throughout the week.

MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3 Breakfast EstroMunch & EstroJuice Have scrambled eggs topped with grated cheese. EstroMunch & EstroShake Have french toasts (use olive oil). EstroMunch & EstroJuice Have scrambled eggs topped with grated cheese. SnSnack 1a 1 Whole Banana EstroVeg Snack on boiled broccoli, asparagus or have carrots and celery raw. EstroVeg Snack on boiled broccoli, asparagus or have carrots and celery raw. Lunch EstroMunch Have a bowl of brown rice with stir fried chicken and

a side dish of fresh vegetables. Add a bowl of soup, if preferred. EstroVeg & EstroShake Opt for an organic salad dressing. Add croutons for that added zest and grated cheese. EstroMunch & EstroJuice Have smoked turkey meat with wholewheat wrap, add lettuce, and tomatoes, if preferred. Snack 2 EstroFruits 1 Whole Banana 1 Whole Apple & Banana Dinner EstroVeg Opt for an organic salad dressing. Add croutons for that added zest. Deep Sea Diet & EstroShake Sauted salmon with boiled broccoli & asparagus. EstroMunch & EstroShake Grilled chicken with organic spices, additional side dish of mixed vegetables. Back to Top

NUTRIENTS BENEFITS Androsterone It has mood elevating effects in women, encouraging the arousal. It also helps normalize and maintain sexual health. Flavonoids They trigger the release of feel-good endorphins. Flavonoids also provide anxiety-quelling tryptophan, arousing caffeine, and energy-boosting substances called anandamide and theobromine. Ginger (Gingerol, Zingerone, Shogoals) It stimulates the circulatory system, increases blood flow to all body parts, and mimics the body heat produced during sexual excitement. Ginger helps to elevate sex drive in both men and women. Omega 3 Fatty Acids, Omega 6 Fatty Acids They help to increase sex drive naturally. Potassium It helps regulate the female thyroid gland, which in turn helps increase female sex drive. Spices They help stimulate the parasymphathetic nervous system which controls sexual climax. Vitamin B2 It is also known as the body's internal lubricant. Vitamin B2 is responsible for making sure the female genitals are moist and ready for sexual intercourse. Many women experience a loss of libido due to Vitamin B2 deficiency. Both the exterior and interior of their genitals should be naturally lubricated during the initial stages of arousal. Vitamin B5, B6 They are involved in the production and regulation of estrogen in the bloodstream. Aging slows down the

production of estrogen in women resulting in a loss of sexual desire. This is countered by maintaining proper levels of Vitamins B5 and B6 to keep woman's level of potential arousal high. Vitamin E It helps stimulate the production of sex hormones. Zinc This is a vital mineral required for the production of testosterone. Testosrone levels help control both the male and female libido. Back to Top FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS Spices (Nutmeg & Clove) Potassium 1800 mcg EstroRise A sprinkle on your cappuccino or hot cocoa should do the trick. Use a few teaspoons as a natural sweetener in tea or spread it on toast. Honey Vitamin B 3-4 tsp Dark chocolate Flavonoids 300 mg EstroChoc Nibble a few squares after meals. Vegetables (Celery, Asparagus, Avocado,

Basil) Androesterone Potassium Vitamin E 150 mg EstroVeg Have it raw for snacks, add truffle shavings to dinner or blend as juice. Opt for organic salad dressing. Fruits (Bananas, Berries, Apple, Orange, Cantaloupe, Mango, Kiwi, Passionfruit, Pear) Vitamin B 270 mg EstroShake/EstroJuice/EstroFruits Blend fresh fruits as a smoothie/juice or eat on its own. Seafood (Oysters, clams, mussels) Zinc 8 mg Estroyster Broil oysters and add ginger mignonette sauce. Fish (Salmon, Tuna, Mackerel)

Zinc Omega 3 Fatty Acids 85 grams Deep Sea Diet Sauted/Smoked/Grilled/Light-fried Fish (olive oil) Brown Rice Zinc 0.5 cup EstroMunch Have egg for breakfast, alternate with cereals. Have brown rice with meat (and veggies) for lunch or dinner. Add cheese where preferred. Stir fry meat or vegetables and add ginger root. Sprinkle a tablespoon of flaxseeds on your cereal and salads everyday. Cheese Zinc 2 slices (56 grams) Meat (Turkey, Liver) Zinc 65-100 grams Eggs Vitamin B5, B6 1 serving Ginger

Potassium, Zinc, Vitamin B-complex 4 grams Flaxseeds Omega 3 Fatty Acids Omega 6 Fatty Acids 1 tbs Back to Top SUBSTANCES THAT ADVERSELY AFFECT FEMALE AROUSAL HARMFUL FOOD ADVERSE EFFECTS Ethanol Alcohol It decreases libido. Saturated Fats Meat (bacon, meat, lard) Dairy (milk, butter, cream, sour cream) Oils (coconut, palm) Foods (canned foods, frozen pizzas, fish sticks, frozen fruit salad, frozen or refrigerated vegetables, foods with processed sugar, artificial sweeteners, canned pasta, ready made dinners, instant soups and dishes, pocket sandwiches, potato chips, cheese snacks, frozen meats) Beverages (sugary, soft drinks, soda pops, non fresh juices) It can decrease blood flow to the

genital region because of clogged arteries. Obesity has been linked to low testosterone which incurs direct effects to female libido. Unhealthy diet contributes to poor sexual health. Back to Top

NOTE: You can follow these quick fix plans alternately throughout the week. MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3 Breakfast Fiberous Munch & ProShake 1 slice of toasted wholewheat bread. ProFruits Add low fat yoghurt to a bowl of fresh fruits. Fiberous Munch Add fresh berries to a bowl of wheat bran. SnSnack 1a A Whole Apple Trigly Nutty ProFuits Lunch Deep Sea Diet & VSC Diet

Grilled salmon with organic spices and a bowl of mixed veggies. VSC Diet & ProShake Opt for organic salad dressing. Deep Sea Diet & VSC Diet Sauteed mackeral with organic spices. Add boiled asparagus and broccoli. Snack 2 Trigly Nutty A Banana and/or Mango Trigly Nutty Dinner VSC Diet & ProJuice Opt for an organic salad dresssing. Deep Sea Diet & ProJuice Have smoked salmon with wholewheat wrap. Add lettuce, tomatoes and cucumbers. Opt for organic sauce. VSC Diet & ProShake Opt for an organic salad dressing. Back to Top NUTRIENTS BENEFITS Carbohydrates They strengthen muscle tissues and store glucose as glycogen in fatty tissues. The carbohydrate energy

prevents the body from breaking down muscle tissues for fuel when more energy is needed. They are digested slower, helping you feel full longer and keeping blood sugar and insulin levels stable. Chromium It plays a role in the body's use of energy by providing carbohydrates, protein and fat. Lack of chromium is associated with impaired glucose tolerance and diabetes-like symptoms. Chromium causes insulin to function more effectively in the body, which in turn potentiates energy storage and regulates blood glucose. Fiber It helps speed up digestion. It also helps to prevent developing heart disease, cancer, kidney stones, and diabetes by controlling the blood sugar levels. It also relieves constipation and hemorrhoids and keeps weight under control. Omega-3 fatty acids They lower triglycerides and increases HDL cholesterol (good cholesterol), which helps tone down blood pressure. They also act as an anticoagulant to prevent blood from clotting. Proteins It helps build and repair tissues to ensure proper functioning of the body's organs, including the pancreas, which produces insulin. It is also an important building block of blood. Starch It helps improve insulin sensitivity and glucose tolerance, preventing diabetes. It lowers cholesterol and triglyceride levels, promotes "good" bacteria and suppresses "bad" bacteria and their toxic products, thus, preventing heart disease. It also promotes bowel regularity. Water Water has no calories, is low sodium and contains no fat or cholesterol. It is the best supplement for someone with diabetes.

Zinc It helps regulate and control the blood sugar levels and enhances cell production in the immune system. Back to Top FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS Water Water 8 glasses Drink at least 8 glasses a day Nuts Zinc 15 mg Trigly Nutty Mix all these type of nuts to create a snack which is easy to carry. Bread, Cereal, Starchy Vegetables Starch 25 grams Fiberous Munch Eat cereal during breakfast or substitute bread for in between snacks. Oatmeal Fiber 1 serving Whole grains and wheat bran Carbohydrates, Fiber Chromium, Zinc Starch 1 serving Beans, Peas and

Lentils Carbohydrates, Fiber Protein 1 serving VSC Diet (Veggies for Sugar Control) Pack your meals with green leafy vegetables. Mix some vegetables and opt for a salad. Add to a soup. Include lettuce, spinach, arugula and other veggies for an extra flavour. vegetables Fiber Carbohydrates At least 5 portions Fruits Fiber Carbohydrates 2-4 servings ProShake/ProJuice/ProFruits Blend colourful fresh fruits into a glass of juice/smoothie or just have it on its own. Opt for green tea instead of coffee. Fish Omega-3 fatty acids Protein

Min twice a week Deep Sea Diet Grilled/Sauted/Light-frying (olive oil) /Steamed/Smoked Back to Top SUBSTANCES THAT ADVERSELY AFFECT THE BODY HARMFUL FOOD ADVERSE EFFECTS Cholesterol Meat (liver, heart, other organs) Dairy (milk, cheese, butter, cream, eggs) Seafood (shellfish) High cholesterol can also be a predictor of diabetes; elevated cholesterol levels are often seen in people with insulin resistance, even before they have developed full-blown diabetes. High sugar Baked Goods (Chocolate bars, frosted cupcakes, pastries, candies, honey, cookies, biscuits) This can present the most serious problems for a diabetic and will cause their blood sugar to rise rapidly. Saturated fats

Meat ((beef, hot dogs, sausage and bacon, red meat) Dairy (cheese, milk, ice cream, butter, cream) Too much saturated fat might decrease the pancreas's secretion of insulin. Insufficient insulin might then cause a chain of events leading to overload of sugar in the blood. Sodium Meat (chicken, beef, frozen dinners, instant meals) Condiments (salad dressings, chilli sauce, grill spices) Snack Foods (crisps, cookies, canned foods) It is very important for diabetics to lower sal t-sodium chloride-intake, as all too often diabetes is complicated by high blood pressure, a major cause of both heart disease and stroke. Trans fats Baked Goods (cookies, biscuits, pop tarts, granolar bars, peanut butter) Trans fat is poison to the human body and causes diabetes. It is an artificial human-engineered oil that your body is not designed to handle. Type 2 diabetics have damaged cell membranes that interfere with the transport of glucose

from the blood stream into the cell for nourishment. A normal healthy cell membrane has lots of omega-3 fatty acids as a major part of its structure. If you have lots of trans fats and not enough omega-3 in your diet, the trans fats will replace some of the omega-3's. This spells trouble for glucose metabolism and once it gets worse, you will develop diabetes. Back to Top

NOTE: You can follow these quick fix plans alterna

MEAL
Breakfast Fibrous Munch & ArtFruits Fibrous Munch

QUICK FIX 1

QUICK FIX 2

1 slice of toast and fruits

Add berries to a bowl of ce

SnSnack 1a
Hearty Mix

1 Slice of Wheatbrea

Lunch Hearty Diet & ArtVeg ArtVeg & ArtJuice

Smoked salmon with asparagus. Add a bowl of soup, if preferred.

Add organic salad dressing spices. Toss croutons for e zest. Add a side of pasta sa

Snack 2

A Whole Pear

ArtFruits

Mix of fresh fruits

Dinner

ArtVeg & ArtShake

Hearty Diet & ArtVeg

Add organic salad dressing/spices. Toss croutons for extra zest. Add a side of pasta salad.

Sauteed chicken (remove s with broccoli. Add soup, if preferred.

NUTRIENTS
Calcium Fiber Magnesium Omega 3 Fatty Acids Potassium Probiotics Vitamin B (Folic Acid) Water

BENEFI

It significantly helps in lowering systolic blood pressure. Cal

It facilitates reduction in both systolic and diastolic blood pr

It aids in the reduction of systolic and diastolic blood pressu changes that may contribute to heart disease.

They lower blood pressure by strengthening the heart and a

It helps to lower blood pressure by balancing out the negat

They maintain a healthy digestive system and improve imm regulate blood pressure.

It helps to lower blood pressure by reducing elevated homo formation of red blood cells.

Water has no calories, is low in sodium, and contains no fat Regular intake of water daily is said to keep diseases and si

FOOD
Water

NUTRIENTS

DAILY INTAKE

Water

8 Glasses

Grains (Brown Rice, Brown Pasta)

Vitamin B Fiber

7-8 servings

Cereal

Vitamin B Fiber

4-5 servings

Bread (Wholewheat)

Vitamin B Fiber

1 Slice

Low-Fat/ NonDairy (Yoghurt)

Probiotics

2-3 Servings

Fruits (Apples, Oranges, Grapes, Bananas, Berries, Avocados, Peaches, Watermelon, Cantaloupe, Pear, Papaya, Pineapple, Passionfruit, Mango)

Fibre Vitamin B

4-5 Servings

Vegetables (Lettuce, Cabbage, Asparagus, Broccoli, Cucumber, Zucchinis, Tomatoes, Carrots)

Vitamin B

4-5 Servings

Meat/Poultry (Beef, Turkey, Chicken)

Vitamin B

Max 2 servings

Fish (Salmon, Tuna, Mackeral)

Omega 3 Fatty Acids

Max 2 servings

Garlic

Omega 3 Fatty Acids Vitamin B

2-4 Grams

Raw Nuts (Seeds, Dry Beans)

Calcium, Magnesium Vitamin B, Potassium

900 Mcg

SUBSTANCES THAT ADVERSELY AFFECT CARDIOVASCULAR HEALTH

HARMFUL FOOD

Cholesterol

Baked Goods (croissants, butter rollls and cheese cracker

Hydrogenated Oils (Trans Fat)

Dairy (stick margarine) Products (sunflower oil)

Deep fried food (french fries and chips)

Sauces (soy sauce, steak sauce, bbq sauce salad dressing baking powder, baking soda, mustard, meat tenderizer, M

Meats (hogmaws, ribs, smoked or cured meats (containing sodium nitrite) e.g. bacon, bologna, hot dogs, ham, corned beef, luncheon meats, sausage) Soup (canned soups, instant soups) Pickled Foods (herring, pickles, relish, olives) Dairy (most cheese spreads, cheeses, buttermilk, cream) Sodium Cereals (regular ready-to-eat cold cereals, instant hot cereals) Ready-to-Eat (quick cook rice, instant noodles, instant porridges, boxed mixes like rice, scalloped potatoes, macaroni and cheese, frozen dinners, pot pies and pizza, canned fish such as salmon, tuna, mackeral) Fats (butter, fatback, salt pork) Fats (butter, fatback, salt pork)

Drinks (saacharin-flavoured soda, soda pops, fizzy drinks) Snacks (potato chips, pretzels, nuts and pork rinds)

DOWNLOAD PDF NOTE: You can follow these quick fix plans alternately throughout the week. MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3 Breakfast Fibrous Munch & ArtFruits 1 slice of toast and fruits Fibrous Munch Add berries to a bowl of cereal Fibrous Munch & ArtJuice Add fresh fruits to yoghurt. SnSnack 1a Hearty Mix 1 Slice of Wheatbread Mix veggies. Opt for organic salad dressing. Add soup, if preferred. ArtVeg Boiled asparagus/broccoli. Lunch Hearty Diet & ArtVeg Smoked salmon with asparagus. Add a bowl of soup, if preferred. ArtVeg & ArtJuice

Add organic salad dressing/spices. Toss croutons for extra zest. Add a side of pasta salad. Fibrous Munch & Hearty Diet Brown rice with grilled lean meat. Add mix veggies as side dish. Snack 2 A Whole Pear ArtFruits Mix of fresh fruits A Whole Apple Dinner ArtVeg & ArtShake Add organic salad dressing/spices. Toss croutons for extra zest. Add a side of pasta salad. Hearty Diet & ArtVeg Sauteed chicken (remove skin) with broccoli. Add soup, if preferred. Fibrous Munch & ArtShake Pasta salad, add preferred veggies where necessary.

Back to Top NUTRIENTS BENEFITS Calcium It significantly helps in lowering systolic blood pressure. Calcium also raises good cholesterol in the body. Fiber It facilitates reduction in both systolic and diastolic blood pressure. Magnesium It aids in the reduction of systolic and diastolic blood pressure. Magnesium deficiency can cause metabolic changes that may contribute to heart disease. Omega 3 Fatty Acids They lower blood pressure by strengthening the heart and arteries. Potassium It helps to lower blood pressure by balancing out the negative effects of salt. Probiotics They maintain a healthy digestive system and improve immunity. They also promote cardiovascular health and regulate blood pressure. Vitamin B (Folic Acid) It helps to lower blood pressure by reducing elevated homocysteine levels. It is also a vital nutrient for the formation of red blood cells. Water Water has no calories, is low in sodium, and contains no fat or cholesterol. It helps regulate body temperature. Regular intake of water daily is said to keep diseases and sickness at bay. Back to Top FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS Water Water 8 Glasses Maintain sufficient water intake

throughout the day. Grains (Brown Rice, Brown Pasta) Vitamin B Fiber 7-8 servings Fibrous Munch A bowl of cereal with added fresh fruits OR paired with 1 slice of wheatbread. Have a yoghurt with fresh berries OR a plate of grains for lunch/dinner. Cereal Vitamin B Fiber 4-5 servings Bread (Wholewheat) Vitamin B Fiber 1 Slice Low-Fat/ NonDairy (Yoghurt) Probiotics 2-3 Servings Fruits (Apples, Oranges, Grapes, Bananas, Berries, Avocados, Peaches, Watermelon, Cantaloupe,

Pear, Papaya, Pineapple, Passionfruit, Mango) Fibre Vitamin B 4-5 Servings ArtShake/ArtJuice/ArtFruits Blend fresh fruits as a smoothie/juice or eat on its own. Vegetables (Lettuce, Cabbage, Asparagus, Broccoli, Cucumber, Zucchinis, Tomatoes, Carrots) Vitamin B 4-5 Servings ArtVeg Mix a variety of Vegetables, add organic salad dressing for lunch or dinner. Boil asparagus or broccoli for snacking in between meals. Have sliced cucumbers/zucchinis on the go instead of chocolate bars. Meat/Poultry (Beef, Turkey, Chicken) Vitamin B Max 2 servings

Hearty Diet Sauteed/Grilled/Smoked/Light-fry (olive oil) and fresh fruits. Add organic spices (low in sodium), if desired. Fish (Salmon, Tuna, Mackeral) Omega 3 Fatty Acids Max 2 servings Garlic Omega 3 Fatty Acids Vitamin B 2-4 Grams Raw Nuts (Seeds, Dry Beans) Calcium, Magnesium Vitamin B, Potassium 900 Mcg Hearty Mix Combine variety of nuts for healthier snacking on the go. Alternatively, use as toppings on entrees. Back to Top SUBSTANCES THAT ADVERSELY AFFECT MALE VIRILITY

HARMFUL FOOD ADVERSE EFFECTS Cholesterol Baked Goods (croissants, butter rollls and cheese crackers) They are loaded with bad cholesterol which increase risks of heart disease. Hydrogenated Oils (Trans Fat) Dairy (stick margarine) Products (sunflower oil) Deep fried food (french fries and chips) Consumption of food containing trans fat increases the risks of coronary heart disease by raising levels of "bad" LDL cholesterol and lowering levels of "good" HDL cholesterol. Sodium Sauces (soy sauce, steak sauce, bbq sauce salad dressing, baking powder, baking soda, mustard, meat tenderizer, MSG) Meats (hogmaws, ribs, smoked or cured meats (containing sodium nitrite) e.g. bacon, bologna, hot dogs, ham, corned beef, luncheon meats, sausage) Soup (canned soups, instant soups) Pickled Foods (herring, pickles, relish, olives) Dairy (most cheese spreads, cheeses, buttermilk, cream) Cereals (regular ready-t o-eat cold cereals, instant hot

cereals) Ready-to-Eat (quick cook rice, instant noodles, instant porridges, boxed mixes like rice, scalloped potatoes, macaroni and cheese, frozen dinners, pot pies and pizza, canned fish such as salmon, tuna, mackeral) Fats (butter, fatback, salt pork) Fats (butter, fatback, salt pork) Drinks (saacharin-flavoured soda, soda pops, fizzy drinks) Snacks (potato chips, pretzels, nuts and pork rinds) Overeating sodium-rich foods leads to greater uptake of fluid in the body and causes a greater volume of blood to enter the confines of the circulatory system. It also nudges an extra strain on the arterioles (blood vessels that dilate/constrict to regulate blood pressure and blood flow). Back to Top

NOTE: You can follow these quick fix plans alternately throughout the week. MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3 Breakfast ImmuniFruits

A bowl of mixed fresh fruits. ImmuQuick Add fresh berries to yoghurt. ImmuQuick Have a bowl of cereal, add fresh fruits. SnSnack 1a ImmuniMix ImmuniVeg Add croutons for additional taste and a bowl of soup if preferred. ImmuniFruits Preferred choice of fruits. Lunch ImmuniBoost & ImmuniJuice Grilled skinless chicken with boiled asparagus or broccoli. Add a bowl of soup if preferred. ImmuniBoost Smoked salmon with veggies as side dish. ImmuniVeg & ImmuniJuice Opt for low fat organic dressings. Add a

bowl of pasta salad if preferred. Snack 2 1 Whole Mango 1 Whole Apple ImmuniMix Dinner ImmuniBoost& ImmuniShake Croissant tuna sandwich with lettuce and tomato. Opt for low fat organic dressings. ImmuniVeg & ImmuniJuice Opt for low fat organic dressings. ImmuniBoost Sauted skinless turkey with boiled potatoes and vegetables as side dish. Back to Top NUTRIENTS BENEFITS Omega 3 Fatty Acids They aid in stimulating the immune system and fight inflammation. Selenium It is an antioxidant that protects the body from free radical damage. It helps activate prostaglandins that are important in regulating blood pressure and dealing with inflammation. It is also vital in the production of glutathione peroxidase, an enzyme that helps detoxify the body and boosts the immune system. Vitamin A It helps prevent germs, viruses and bacteria from entering your body to wreak havoc on your immune system. Vitamin B-Complex

They help supply more energy to the body as well as boost the immune system. Vitamin B6, in particular, has been proven to increase white blood cells with an oral dosage of 2.1 milligrams per day. Vitamin C It is essential for a strong immune system as it is required for building new white blood cells. It makes the protein inside the body responsible for killing viruses and germs. Vitamin D It is a pro-hormone vitamin proven to directly influence over 200 genes to respond to natural threats to your health. Vitamin E It produces another protein, interleukin-2, that fights and kills bacteria and viruses in the body. Zinc It helps lower cold and flu symptoms if ingested within 24 hours of the first observation. It has a role to play in immune function along with the protein synthesis. Back to Top FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS Vegetables (Lettuce, Cabbage, Asparagus, Broccoli, Cucumber, Zucchinis, Tomatoes, Carrots) Vitamin A, C and K 4-5 servings ImmuniVeg Mix a variety of vegetables, add organic

salad dressing for lunch or dinner. Boil asparagus or broccoli for snacking in between meals. Have sliced cucumbers/zucchinis on the go instead of chocolate bars. Fruits (Apples, Oranges, Grapes, Bananas, Berries, Avocados, Peaches, Watermelon, Cantaloupe, Pear, Papaya, Pineapple, Passionfruit, Mango) Vitamin B, Fiber 4-5 servings ImmuniShake/ImmuniJuice/ImmuniFruits Blend fresh fruits as a smoothie/juice or eat on its own. Meat (Chicken, Turkey) Vitamin B Max 2 servings ImmuniBoost Sauted/Grilled/Smoked/Light-fried (olive oil) Top with fresh fruits AND/OR Add organic spices (low in sodium) Have grains and/or beans as additional dish to meals. Fish (Salmon, Tuna,

Mackeral) Omega 3 Fatty Acids Selenium Max 2 servings Grains Carbohydrates 220 g Beans (legumes) Carbohydrates, Vitamin B 400 mcg Nuts (Flax Seeds, Almonds, Walnut, Pumpkin Seeds) Vitamin B Omega 3 Fatty Acids 900 mcg ImmuniMix Combine a variety of nuts for healthier snacking or on the go. Use as toppings on entrees. Yoghurt Omega 3 Fatty Acids 200 g ImmuQuick Milk Have milk or yoghurt for breakfast. Omega 3 Fatty Acids 3 glasses Back to Top SUBSTANCES THAT

ADVERSELY AFFECT IMMUNITY HARMFUL FOOD ADVERSE EFFECTS Aspartame Beverages (sugary, soft drinks, soda pops, non fresh juices) Sugar decreases immune function just ten minutes after drinking it. It can also damage the intestinal tract, which makes it more vulnerable for germs to enter. It also harms neutral cells within the body, making more room for infectious ones. Caffeine Beverages (sugary, soft drinks, soda pops, non fresh juices) Excessive intake of caffeine may disrupt sleep. This lowers immune function. Ethanol Alcohol (liquor, beer) It depresses the nervous system and inhibits the bone marrow's ability to regenerate blood cells. It is also toxic to the liver, depletes B-Vitamins, and causes dehydration. The body needs vitamins and minerals to detoxify alcohol from the body. It is a poison to every

system of our body. Olestra Goods (potato chips, biscuits, cookies) It is believed to be a substitute for unhealthy fat found in fried food. But recent studies found that it is equally lethal as these unhealthy fats. It depletes various vitamins in the body like carotenoids which keep the immune system healthy. Sodium Nitrate Processed Foods (hot dogs, luncheon meats, bacon) It lowers intelligence quotient, damages memory, and reduces the immune function system. Trans Fat Foods (refined sugar, white bread, pasta, cookies, crackers, potato chips, candies) They are high in glycemic index. They can rapidly spike blood sugar levels and in turn, lowering your immune system. Back to Top

NOTE: You can follow these quick fix plans alternately throughout the week. MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3 Breakfast

Joint ReRise Add fresh fruits to a bowl of cereal or oats. Joint ReRise Add berries to yoghurt. ReVeg & ReShake Opt for low fat organic dressings. SnSnack 1a 1 Whole Orange Joint ReMix ReFruits Lunch Rejoice Diet & ReJuice Smoked Salmon with boiled broccoli and asparagus. Add pasta salad if preferred. Rejoice Diet & ReShake Grilled skinless chicken and mixed veggies as side dish. Rejoice Diet Turkey breast with wholewheat wrap. Add lettuce, tomatoes and additional veggies where preferred. Snack 2 Joint ReMix ReFruits Joint ReMix Dinner

ReVeg & ReShake Add croutons to the salad for that added taste. Opt for low fat organic dressing. Add a bowl of soup if preferred. Rejoice Diet & ReJuice Tuna croissant sandwich. Add lettuce and tomatoes. Opt for organic dressings. Rejoice Diet Lightly fried skinless chicken (olive oil) and add fruit chunks and nuts to dish. Add mixed veggies as side dish. NUTRIENTS BENEFITS Calcium It helps maintain bone health and prevents bone loss that may lead to osteoporosis. Omega 3 Fatty Acids They help to reduce swelling and pain in joints. The anti-inflammatory property of these fatty acids helps combat many joint diseases like arthritis. Selenium It enhances long term joint health and reduces risks of joint diseases. Vitamin A It helps remove free radicals from our bodies, free radicals are destructive in nature and are to be eliminated. Increased consumption of Vitamin A promotes joint health. Vitamin B-Complex It helps reduce joint inflammation and pain. Vitamin C

The antioxidant property of Vitamin C helps keep free radicals from wreaking havoc. It also plays an essential role in the formation of collagen, a key component of cartilage and bone. Vitamin D It works best with calcium to protect bones and joints. Vitamin E It helps ease osteoarthritis pain and leg cramps. Water Increased consumption of water reduces the load on kidneys by eliminating toxins through urine. It also helps to eliminate the problem of constipation, a major cause for joint pains in some people. FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS Water Water 8 glasses Maintain sufficient water intake throughout the day. Fruits (Grapefruit,Oranges, Pineapples,Mangoes, Raspberries,Cantaloupe, Strawberries,Papaya) Omega 3 Fatty Acids 4-5 servings ReShake/ReJuice/ReFruits Blend fresh fruits as a smoothie/juice or eat on its own. Vegetables (Broccoli, Asparagus, Lettuce, Cabbage, Tomatoes, Cauliflower, Spinach, Red

Peppers) Omega 3 Fatty Acids 4-5 servings ReVeg Mix a variety of vegetables, add organic salad dressing for lunch or dinner. Boil asparagus or broccoli for snacking in between meals. Have sliced cucumbers/zucchinis on the go instead of chocolate bars. Nuts (Almond, Hazelnuts Walnut, Cashew) Omega 3 Fatty Acids 900 mcg Joint ReMix Combine a variety of nuts for healthier snacking or on the go. Use as toppings Seeds (Pumpkin, on entrees. Sunflower, Safflower) Omega 3 Fatty Acids Vitamin B 900 mcg Whole Grains (Oatmeal, Cereal, Brown Rice) Omega 3 Fatty Acids Vitamin B

7-8 servings Joint ReRise A bowl of cereal with added fresh fruits OR 1 slice of bread OR Have yoghurt with fresh berries OR A plate of grains for lunch/dinner. Milk Calcium Vitamin D 3 glasses Cheese Calcium Vitamin B, Vitamin D 2 slices Meat (Chicken, Turkey, Lean) Vitamin B Max 2 servings Rejoice Diet Sauteed/Grilled/Smoked/Light oil) AND/OR Top with fresh fruits AND/OR Add organic spices (low in sodium). Fish (Salmon, Tuna, Mackeral, Sea Bass, Cod)

Omega 3 Fatty Acids Vitamin B, Vitamin D Max 2 servings SUBSTANCES THAT ADVERSELY AFFECT THE BODY HARMFUL FOOD ADVERSE EFFECTS Caffeine Beverages (coffee, tea, soda, energy drinks) Foods (chocolate) It weakens bones and causes joint pain. Saturated Fats Foods (red meat) Dairy (most cheese spreads, cheeses, milk, cream) They are the main source of weight gain, which has direct effects on bone health. They also have inflammatory properties causing joint pain. Trans Fat (a.k.a. Hydrogenated Fats) Dairy (stick margarine) Products (Sunflower oil) Food (white bread, roasted food items, deep fried foods like french fries and chips) Consumption of food containing trans

fat increases the risk of joint diseases like osteoarthritis.

NOTE: You can follow these quick fix plans alternately throughout the week. MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3 Breakfast Fibrous Munch Add berries to a bowl of cereal for that extra antioxidant zest. MotiFruits Low fat yoghurt topped with fresh fruits/berries for a dose of antioxidants. Fibrous Munch & MotiShake 2 slices of toasted wholewheat bread. SnSnack 1a A Whole Apple Motility Mix Combine a variety of nuts for healthier snacking or on the go. Use as toppings for entrees. MotiFruits

Fresh slices of avocado. Lunch MoMeat & MotiJuice Grilled Beef paired with boiled asparagus as a side dish. Add organic dressing where needed. MoVeg Lettuce and cherry tomatoes sprinkled with walnuts. DeepSea Diet & MotiJuice Lightly fried salmon (using olive oil) with zucchinis and boiled broccoli. Snack 2 Motility Mix Combine a variety of nuts for healthier snacking or on the go. Use as toppings for entrees. MotiFruits Chunks of apple, banana, and peaches. Motility Mix Combine a variety of nuts for healthier snacking or on the go. Use as toppings

for entrees. Dinner MoVeg & MotiShake Vegetable salad paired with watermelon shake. Deep Sea Diet & MoVeg Sauted salmon with wholewheat wrap. Add lettuce, tomatoes and organic dressing. MoVeg & MotiFruits Boiled asparagus or broccoli paired with fruit mix. Back to Top NUTRIENTS BENEFITS Beta Carotene It nourishes the male reproductive system and the prostate gland. Biotin It helps to maintain a normal growth and healthy condition of your sex glands. Fiber It increases sperm count while enhancing sperm volume and quality. It also helps stimulate sexual appetite. Lycopene It increases sperm count and testosterone production. Omega 3 Fatty Acids They help to improve overall sexual health. They facilitate blood flow and increase sperm count and sperm motility. Potassium It increases sperm motility and regulates water balance in the body for overall wellness necessary for

excellent reproductive function. Selenium It increases sperm count and enhances sperm motility. It also stimulates sexual appetite. Vitamin B- Complex (Thiamin, Roboflavin, Niacin) They help dilate blood vessels leading to better blood flow. Vitamin B- Complex regulate production of sex hormones and stimulate sexual appetite. Vitamin C It protects the sex glands and the prostate gland from free radical damage. Vitamin E It aids your sex hormone production as well as improve blood circulation to the penis. Zinc It helps produce testosterone, necessary for male sexual maturation. Back to Top FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS Bread Fiber 1-2 slices Fibrous Munch A bowl of cereal with fresh fruits OR 1-2 slices of toasted wholewheat bread OR A plate of grains for dinner/lunch. Grains Vitamin B-Complex Vitamin E Fiber 90 grams Cereal Zinc 90 grams

Wheat Germ Zinc 90 grams Green Vegetables (Lettuce, Cabbage, Asparagus, Broccoli, Cucumber, Zucchinis,Tomatoes) Vitamin B-Complex Vitamin E, Beta Carotene Lycopene, Zinc 2-5 cups MoVeg Mix a variety of vegetables, add orgaic salad dressing for lunch or dinner Boil asparagus or broccoli for snacking. Have sliced cucumbers/zucchinis on the go instead of chocolate bars. Raw nuts (Brazil nuts, Almond, Cashew, Sunflower Seeds, Walnuts) Vitamin B-Complex Omega 3 Fatty Acids Zinc 900 mcg Motility Mix

Combine variety of nuts for healthier snacking or on the go. Use as toppings for entrees. Beans Zinc 90 grams Mo Beans Sauted/Light-fry using olive oil or organic spices. Add as additional side dish for lunch or dinner. Fresh Fruits (Oranges, Strawberries, Grapes, Bananas, Berries, Avocados, Peaches) Vitamin B-Complex Vitamin E, Fiber 3-5 servings MotiShake/MotiJuice/MotiFruits Blend fresh fruits as a smoothie/juice or eat on its own. Lean Meats ( Beef, Turkey, Liver) Vitamin B-Complex Omega 3 Fatty Acids Zinc 65-100 grams

Mo Meat Have a sauted/Grilled/Smoked/Light-fry meat (olive oil) for dinner. Seafood (Oysters, Crab, Shellfish, Shrimp) Omega 3 Fatty Acids Zinc 4-5 servings Deep Sea Diet Have a sauted/Grilled/Smoked/Light-fry seafood (olive oil) for lunch or dinner. Mackeral Selenium Zinc Max 2 servings per week Salmon Selenium Zinc 35 grams Back to Top SUBSTANCES THAT ADVERSELY AFFECT MALE POTENCY HARMFUL FOOD ADVERSE EFFECTS Refined Sugar

Goods (candies, processed food, soft drinks, bottled fruit juices, frozen juices, fruit flavourings) It lowers testosterone production and reduces sex drive. It can also be a physiological cause of erectile dysfunction. Refined Grains Goods (pasta, cakes, cookies, crackers) They gradually lower sperm count, undermine sperm motility, and reduce sperm lifespan. Trans Fats (a.k.a Hydorgenated Fats) Meat (processed/canned beef, chicken, lard, turkey) It gradually lower sperm count, undermine sperm motility, and reduce sperm lifespan. Dairy (milk, cheese, cream) They reduce absorption of zinc, a nutrient essential for testosterone production to facilitate sexual male maturation. Back to Top

NOTE: You can follow these quick fix plans alternately throughout the week. MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3

Breakfast Fruity Almonds 1 serving of almonds and fruits with low-fat yogurt. Virility Morning Rev Up Low-fat yogurt and natural cottage cheeses. Oatmeal Smoothie SnSnack 1a Virility Mix Mix walnuts,cashew nuts, pumpkin seeds, and chickpeas together. A cup of Apple-Mango Salad Toss green apples and mango slices with 2 tablespoons dressing. Banana - Walnut Add ground walnuts on banana topped with honey. Lunch Tuna and Asparagus Top grilled tuna with tender asparagus. Broiled Salmon

Peppered Mackerel Salad Smoked peppered mackerel with mustard dressing. Snack 2 Fruit Mix Vegetable Salad Mix lettuce with cherry tomatoes and sprinkle with walnuts. Cheegurt Diet Dinner Steam Boiled Shrimp and Stewed Soybean Smoked Mackerel Sauteed Vegetable Mix Combine brocolli, cauliflower, cabbage, carrots, greenpeas, and shrimp. Back to Top NUTRIENTS BENEFITS Beta Carotene It improves sperm count and increases sperm concentration and motility. Calcium It helps to treat erectile dysfunction by promoting proper bloodflow and assisting soft-tissues and muscles to contract. Calcium causes a movement in the proteins tropomyosin and troponim to stimulate the muscle fibers used for erection.

Fiber It fuels the body with sustained energy. Folate It helps to reduce breaks in the chromosomes of men. This reduction of breaks helps to treat partial infertility. Folate helps in spermatogenesis or the generation of multitudes of sperm cells. Iron It boosts stamina and helps in supply of oxygen required for muscle contraction. Iron is a vital element for muscle health. L-Arginine Vitamin B It helps in the treatment of low sperm count. It increases sperm count and motility when administered in large quantities. In addition, L-Arginine boosts nitric acid in the body to relax the muscles surrounding the blood vessels that supply blood to the penis. These blood vessels then dilate and increase blood flow. Magnesium It plays an important role in producing androgen, estrogen, and neurotransmitters that stimulate sex drive. Omega 3 Fatty Acids They regulate hormone production and function. Prostaglandins, which are abundant in healthy semen, are produced from essential fats. Poor sperm quality, poor motility or low count, could be indications of low levels of prostaglandins. Potassium It promotes better and firmer erections. Probiotics They improve nutrient bioavailability of the body for B vitamins, calcium, iron, magnesium, and zinc which are all necessary for healthy sperm formation. Selenium It increases sperm motility. Vitamin C It helps in reducing sperm agglutination, a condition when sperm clumps together.

Vitamins A, E, K They improve sperm count. They are powerful antioxidants thus, protecting the sperm from oxidative damage. They also promote better and firmer erections. Zinc It plays an important role in the healthy formation and maturation of sperm. It raises testosterone levels. Zinc also helps in protecting the structure of the genetic material or the DNA chromatin in the sperm nucleus. This structure is important for successful fertilization. Back to Top FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS Cashews L-Arginine Vitamin B Magnesium 30 grams Virility Mix Combine cashews, walnuts, pumpkin seeds, and chickpeas to make a healthy snack at home and on the go. Add as toppings to your entrees. Chickpeas L-Arginine Vitamin B 164 grams Pumpkin seeds Beta Carotene Potassium Vitamin C 34.5 grams

Walnuts Magnesium Vitamin E 43 grams Oatmeal Vitamin E Zinc 1 cup Virility Morning Rev Up Complete your breakfast with a low-fat yogurt, a glass of soya milk, or an oatmeal to stimulate the body processes contributing to virility. Green vegetables Calcium, Fiber Folate, Iron Vitamin A, E, K, C 3-5 servings V2 Diet (Veggies for Virility) Pack your meals with green leafy vegetables. Mix some vegetables and opt for a salad. Add to a soup. Include lettuce, spinach, arugula and other veggies for an extra flavour. Fruits

Iron, Fiber, Folate, Vitamin C 3-5 servings Fruit Mix Combine berries, mangoes, green apples, banana, lemon, pears for a real deal of protection from oxidative stress, day in and day out. Cottage Cheese (Non-dairy) Calcium, Fiber, Floate 40 grams Cheegurt Diet Two slices of cottage cheese mixed with pineapple chunks and/or 1 serving of lowLow fat yogurt fat yogurt are excellent for breaktime. Calcium, Magnesium, Probiotics 200 grams Mackerel Magnesium Omega 3 Fatty Acids Selenium, Zinc 2 servings of fish per week Deep Sea Diet Include a salmon or mackerel as a side

Salmon dish for dinner. Magnesium Omega 3 Fatty Acids Selenium, Zinc 34.5 grams Soybeans Potassium 126 grams Soybean Diet Add tempeh or tofu into your meals. Opt for soy bread, soy yogurt, and soymilk where possible. Back to Top SUBSTANCES THAT ADVERSELY AFFECT MALE VIRILITY HARMFUL FOOD ADVERSE EFFECTS Carbohydrates Fried Food (fried chicken, french fries, doughnuts) Snacks (microwaved popcorns, instant lattes) Baked Goods (cookies, crackers, muffins, pizza dough, pastries, pies, cakes, candies, bread) They lead to arteriosclerosis or hardening of the arteries. Carbohydrates increase blood pressure and decrease blood flow to other parts of the body, including

blood flow needed for penile erection. Ethanol Alcohol It decreases libido. Trans Fats (also known as Hydrogenated Fats) Snacks (microwaved popcorns, instant lattes) Meat (beef, lamb) Fried Food (fried chicken, french fries, doughnuts) Dairy (butter) Baked Goods (cookies, crackers, muffins, pizza dough, pastries, pies, cakes, candies, bread) They decrease testosterone level and increase production of abnormal sperm. Back to Top

NOTE: You can follow these quick fix plans alternately throughout the week. MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3 Breakfast Morning Mind Boost Add fresh berries to cereals. Morning Mind Boost Morning Mind Boost

Add berries to a bowl of oats. SnSnack 1a BooFruits 1 Whole Apple A Slice of Toast Lunch VegBoost & BooShake Opt for low fat organic salad dressing. Add a bowl of soup if preferred. Mind Boost & BooJuice Grilled skinless chicken with mixed veggies. Opt for organic spices. Mind Boost & BooShake Tuna croissant sandwich, add lettuce, tomatoes and additional veggies where preferred. Snack 2 Sweet Potatoes 1 Whole Banana Sweet Potatoes Dinner Mind Boost & BooJuice Smoked salmon with boiled asparagus and broccoli. VegBoost & BooShake Opt for low fat organic salad

dressing. Add a bowl of soup if preferred. Mind Boost & BooJuice Grilled skinless chicken, wholewheat wrap, add lettuce and tomatoes. Opt for organic spices. Back to Top NUTRIENTS BENEFITS Beta Carotene It contains a healthy dose of carbohydrates without causing a sugar spike. This steady stream of energy can help one stay focused for hours on end and can also keep energy levels up. Carbohydrates They can help improve concentration, raise alertness, and better the problem-solving skills. Choline It enhances the brain function to its optimal thinking and protects the brain from degenerative diseases. Omega 3 Fatty Acids They play an important role in cognitive functioning. Omega 3 Fatty Acids also enhance one's ability to focus and protect the brain against degenerative diseases such as Alzheimer's Disease. Protein It has been proven to aid in concentration and relaxation. Vitamin B (Thiamine) It helps alleviate symptoms of depression and mood disorders, and also keep cognitive function at its prime. Back to Top FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS Cheese Omega 3 Fatty Acids 2 slices

Morning Mind Boost Include any of these in your breakfast meal for power energy. Yoghurt Omega 3 Fatty Acids 200 g Eggs Choline 300 mg Whole Grains (Cereals, Oats, Buckwheat, Popcorn, Barley, Wheat Berries) Carbohydrates 220 g Milk Omega 3 Fatty Acids 3 glasses Oat Vitamin B 50 g Vegetables (Spinach) Omega 3 Fatty Acids 150 g VegBoost Have it raw for snacks, add truffle shavings to dinner or blend as juice. Opt for organic salad dressing Fruits (Cranberries, Blueberries, Strawberries, Mulberries)

Vitamin B 270 g BooShake/BooJuice/BooFruits Blend fresh fruits as a smoothie/juice or eat on its own. Sweet Potatoes Beta Carotene 1/2 cup Have boiled sweet potato for snacking in between meals. Beans (Kidney Beans, Legumes) Vitamin B Carbohydrates 400 mcg Mind Boost Sauted/Grilled/Smoked/Light-fried (olive oil) AND/OR Top with fresh fruits AND/OR Add organic spices (low in sodium). Fish (Salmon, Tuna) Omega 3 Fatty Acids 85 g Turkey (Lean Meat) Omega 3 Fatty Acids 65-100 g Back to Top SUBSTANCES THAT ADVERSELY AFFECT

MEMORY & CONCENTRATION HARMFUL FOOD ADVERSE EFFECTS Food Colourings/Additives Processed Foods (meat, chicken, ham, bacon, sausage) It affects and lowers concentration levels. Sugar Tidbits (candies) Baked Goods (white refined bread) These food cause a massive insulin dump, resulting in hypoglycemia and brain fog, accompanied by inability to focus. Antimony Beverage (fruit juices) A glass of juice has been shown to suppress the immune system for four hours after ingestion. Juice spikes the blood sugar, results in brain fog and fatigue later on, and is usually loaded with food coloring. Back to Top

NOTE: You can follow these quick fix plans alternately throughout the week. MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3

Breakfast Morning Mind Boost Add fresh berries to cereals. Morning Mind Boost Morning Mind Boost Add berries to a bowl of oats. SnSnack 1a BooFruits 1 Whole Apple A Slice of Toast Lunch VegBoost & BooShake Opt for low fat organic salad dressing. Add a bowl of soup if preferred. Mind Boost & BooJuice Grilled skinless chicken with mixed veggies. Opt for organic spices. Mind Boost & BooShake Tuna croissant sandwich, add lettuce, tomatoes and additional veggies where preferred. Snack 2 Sweet Potatoes 1 Whole Banana Sweet Potatoes Dinner

Mind Boost & BooJuice Smoked salmon with boiled asparagus and broccoli. VegBoost & BooShake Opt for low fat organic salad dressing. Add a bowl of soup if preferred. Mind Boost & BooJuice Grilled skinless chicken, wholewheat wrap, add lettuce and tomatoes. Opt for organic spices. Back to Top NUTRIENTS BENEFITS Beta Carotene It contains a healthy dose of carbohydrates without causing a sugar spike. This steady stream of energy can help one stay focused for hours on end and can also keep energy levels up. Carbohydrates They can help improve concentration, raise alertness, and better the problem-solving skills. Choline It enhances the brain function to its optimal thinking and protects the brain from degenerative diseases. Omega 3 Fatty Acids They play an important role in cognitive functioning. Omega 3 Fatty Acids also enhance one's ability to focus and protect the brain against degenerative diseases such as Alzheimer's Disease. Protein It has been proven to aid in concentration and relaxation.

Vitamin B (Thiamine) It helps alleviate symptoms of depression and mood disorders, and also keep cognitive function at its prime. Back to Top FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS Cheese Omega 3 Fatty Acids 2 slices Morning Mind Boost Include any of these in your breakfast meal for power energy. Yoghurt Omega 3 Fatty Acids 200 g Eggs Choline 300 mg Whole Grains (Cereals, Oats, Buckwheat, Popcorn, Barley, Wheat Berries) Carbohydrates 220 g Milk Omega 3 Fatty Acids 3 glasses Oat Vitamin B 50 g Vegetables (Spinach) Omega 3 Fatty Acids 150 g VegBoost Have it raw for snacks, add truffle

shavings to dinner or blend as juice. Opt for organic salad dressing Fruits (Cranberries, Blueberries, Strawberries, Mulberries) Vitamin B 270 g BooShake/BooJuice/BooFruits Blend fresh fruits as a smoothie/juice or eat on its own. Sweet Potatoes Beta Carotene 1/2 cup Have boiled sweet potato for snacking in between meals. Beans (Kidney Beans, Legumes) Vitamin B Carbohydrates 400 mcg Mind Boost Sauted/Grilled/Smoked/Light-fried (olive oil) AND/OR Top with fresh fruits AND/OR Add organic spices (low in sodium). Fish (Salmon, Tuna) Omega 3 Fatty Acids 85 g

Turkey (Lean Meat) Omega 3 Fatty Acids 65-100 g Back to Top SUBSTANCES THAT ADVERSELY AFFECT MEMORY & CONCENTRATION HARMFUL FOOD ADVERSE EFFECTS Food Colourings/Additives Processed Foods (meat, chicken, ham, bacon, sausage) It affects and lowers concentration levels. Sugar Tidbits (candies) Baked Goods (white refined bread) These food cause a massive insulin dump, resulting in hypoglycemia and brain fog, accompanied by inability to focus. Antimony Beverage (fruit juices) A glass of juice has been shown to suppress the immune system for four hours after ingestion. Juice spikes the blood sugar, results in brain fog and fatigue later on, and is usually loaded with food coloring.

Back to Top

NOTE: You can follow these quick fix plans alternately throughout the week. MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3 Breakfast Fibrous Munch Toss berries into bowl of cereal for a great deal antioxidants. ProFruits Include low-fat yoghurt if preferred. Fibrous Munch & ProShake 1 slice of wholewheat bread. SnSnack 1a ProNut Mix Fibrous Munch 1 slice of wholewheat bread. ProFuits Lunch ProVeg Diet & ProShake Deep Sea Diet & ProJuice You Tofu & ProJuice Snack 2 A Whole Apple ProFuits ProNut Mix Dinner

Deep Sea Diet & ProJuice Lightly fry salmon with olive oil, add organic spices for that extra zest. ProVeg Diet Fibrous Munch & Deep Sea Diet & ProVeg Diet Have tuna in a wrap with lettuce and tomatoes. Include soup, if desired. Back to Top NUTRIENTS BENEFITS Vitamins A It helps reduce your risks of prostate cancer. Vitamins B6 It helps regulate the hormone that converts the testosterone to DHT and helps prevent swelling of the prostate. Vitamin C It helps prevent prostate cancer. Vitamin E It helps to inhibit many of the functions of cancerous prostate cells. Manganese It helps combat the damage of free radicals which helps in reducing the risks of prostate cancer. Selenium It helps repair DNA, inhibit cell invasion, and cause stimulation of the signaling of transforming growth factor beta. Zinc It helps restore normal urination and returns the prostate to its normal size. Omega 3 It fights the effects of a hazardous variant of the COX-2 gene, known to promote inflammation and usually

linked to prostate cancer. Omega 6 It helps promote healthy bladder and urination. It also supports healthy prostate function and inflammation response. Bioflavonoids They help treat or even prevent prostate cancer by blocking male hormones that encourage the growth of prostate cancer cells. Lycopene It helps to slow or even halt the development of benign prostatic hyperplasia (BPH). Back to Top FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS Bread/Wrap/Pita (wholewheat) Selenium 1 Slice Fiberous Munch Eat cereal during breakfast or substitute bread for in between snacks. Cereals Selenium Min 5 tbs Whole Grains Vitamin E Zinc Fibre 5-10 servings Broccoli, Cabbage,

Cauliflower, Brussel Sprouts, Bok Choy, Kale Sulforaphane Vitamin C Vitamin A At least 5 portions ProVeg Diet Pack your meals with green leafy vegetables. Mix some vegetables and opt for a salad instead of a meal. Add croutons for an added taste. Choose organic salad dressing. Include a bowl of soup. Fresh Fruits Vitamin C, Fibre Some B Vitamins Protective Phytonutrients Five servings of fruits ProShake/ProJuice/ProFruits Blend colourful fresh fruits into a glass of juice/smoothie or just have it on its own. Opt for green tea instead of coffee. Green Tea Antioxidants (Polyphenols) Max of 5 cups Nuts (Brazil nuts,

Pumpkin, sunflower and sesame seeds) Fibre,Omega 3 Selenium, Zinc Six servings (Enough to provide about four times a man's daily requirement of Selenium) ProNut Mix Mix various nuts for snacking at home or on the go. Oily Fish (sardines, pilchards, mackerel, salmon, tuna. Shrimp) Fats 2-3 times each week Deep Sea Diet Eat fresh oily fish two or three times each week. Oysters Vitamin E Zinc 15 Mg Beans and Pulses Vitamin B Fibre

Isoflavones 30 grams or 3 cups of beans per week You Tofu Lightly fry the tofu and tempe using olive oil and organic spices. Add lettuce and baby tomatoes. Garlic Sulphurous compounds that fight infections Anti-cancer effect Zinc 2-4 grams Soy Bean, Tofu, Tempeh (miso) Manganese 100 grams Tomatoes Vitamin A Lycopene Vitamin C 2 servings or more/ half cup per serving Back to Top SUBSTANCES THAT ADVERSELY AFFECT

PROSTATE HEALTH HARMFUL FOOD ADVERSE EFFECTS High-caloric and fatty diet Meat (bacon, chicken, beef) Snacks (microwaved popcorn, crisps, biscuits, chocolates) They increase risk of prostate cancer. They also may speed up the progression and behavior of the cancer. Saturated and Hydrogenated Fats Baked Goods (Chocolate bars, frosted cupcakes, pastries, candies, honey, cookies, biscuits) Deep Fried (potato chips, French fries) They exacerbate the growth of malignant cells. Dairy Dairy (cheese, milk, ice cream, butter) A high calcium intake from dairy products increasea prostate cancer risks by lowering concentrations of 1,25dihydroxyvitamin D3, a hormone thought to protect against prostate cancer. Refined Sugar Baked Goods (cakes, candies, cookies, pastries, candies, chocolate bars) Condiments (chilli/tomato sauces, bbq sauces)

Sugar promotes higher cancer cells. It fuels tumor growth. Unhealthy Beverages Beverages (alcohol,, sodas, black teas and coffee) They dilute the digestive enzymes resulting in poor digestion, leading to fewer nutrients being provided to the body. Back to Top

NOTE: You can follow these quick fix plans alternately throughout the week. MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3 Breakfast Fibrous Munch Add berries to low-fat yoghurt. Fibrous Munch & SlimFruits 1 slice of toast and a bowl of fruits. Fibrous Munch & SlimJuice Add berries to bowl of cereal for that added antioxidants. SnSnack 1a SlimFruits A bowl of mixed fruits. Add boiled veggies, if preferred.

Slim Mix Fibrous Munch 1 slice of toast, minimal serving of dried fruits (apricots, raisins). Lunch SlimDiet & SlimJuice Lightly fried skinless chicken with olive oil and organic spices. Add broccoli,tomatoes and cucumbers for side dish. SlimDiet & SlimJuice Smoked skinless turkey with side veggie dish. SlimVeg & SlimShake Add organic dressing, include soup, if preferred. Snack 2 A Whole Pear & Slim Veg A small serving of boiled broccoli/asparagus. A Whole Mango Slim Mix Dinner SlimVeg & SlimShake Opt for organic dressing for salad. Add pasta salad or

soup, if preferred. SlimVeg & SlimShake Opt for organic dressing for salad or soup, if preferred. SlimDiet & SlimJuice Sauteed salmon wholewheat wrap, include tomatoes and lettuce. Opt for organic dressing. Include pasta salad/soup, if preferred. Back to Top NUTRIENTS BENEFITS Fiber It helps speed up metabolism and enhance digestive function. Vitamin B2 (Riboflavin) It helps normalize thyroid function and metabolism. Vitamin B3 (Niacin) It is essential for normalized hormone production and is also part of the glucose tolerance factor (GTF) which is released every time blood sugar rises. This helps prevent hunger pangs. Vitamin B5 It plays an important role in energy production and assist adrenal function. Vitamin B6 It helps regulate the production of thyroid hormone and metabolism. Vitamin C It helps convert glucose properly to energy in cells. Vitamin E It helps the body prevent oxidative stress from free radicals and acts upon LDL, known as the bad cholesterol, in turn raising good cholesterol, which is good for metabolism regulation. Probiotics They raise healthy bacteria in body, increasing metabolism which leads to gradual weight loss. Protein It helps boost metabolism in turn burning more fat. Omega 3 Fatty Acids

They help regulate the body's blood sugar levels, which helps keep hunger at bay,thus, encouraging weight loss. In the long term, it is believed that a diet rich in Omega 3 might lower the risk of diabetes and obesity. Water Water has no calories, is low sodium and contains no fat or cholesterol. It helps regulate body temperature. Regular intake of water daily is said to keep diseases and sickness at bay. Back to Top FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS Water Water 8 glasses Maintain sufficient water intake throughout the day. Whole Grains (Brown Rice, Brown Pasta) Vitamin B, Fiber 7-8 servings Fibrous Munch A bowl of cereal of with added fresh fruits OR 1 slice of bread OR Have yoghurt with fresh berries OR A plate of grains for lunch/dinner. Cereal Vitamin B, Fiber 4-5 servings

Bread (Wholewheat) Vitamin B, Fiber 1 slice Low-Fat/ Non-Dairy (Yoghurt) Probiotics 2-3 servings Fruits (Apples, Oranges, Grapes, Bananas, Berries, Avocados, Peaches, Watermelon, Cantaloupe, Pear, Papaya, Pineapple, Passionfruit, Mango) Vitamin B, Fiber 4-5 servings SlimShake/SlimJuice/SlimFruits Blend fresh fruits as a smoothie / juice or eat on its own. Vegetables (Lettuce, Cabbage, Asparagus, Broccoli, Cucumber, Zucchinis, Tomatoes, Carrots) Vitamin B 4-5 servings SlimVeg Mix a variety of vegetables, add organic salad dressing for lunch or dinner.

Boil asparagus or broccoli for snacking in between meals. Have sliced cucumbers/zucchinis on the go instead of chocolate bars. Nuts and Seeds (Almond, Pumpkin, Cashew, Chickpeas Sunflower) Vitamin B 900 mcg Slim Mix Combine a variety of nuts for healthier snacking or on the go. Can be served as toppings on entrees. Poultry (Skinless Chicken and Turkey) Vitamin B, Protein Max 2 servings Slim Diet Sauteed/Grilled/Smoked/Light-fried (olive oil) AND/OR Top with fresh fruits AND/OR Add organic spices (low in sodium). Fish (Salmon, Tuna, Mackerel)

Vitamin B Omega 3 Fatty Acids Max 2 servings Back to Top SUBSTANCES THAT ADVERSELY AFFECT THE BODY HARMFUL FOOD ADVERSE EFFECTS Saturated Fats Meat (red meat) Dairy (whole-fat cheese, milk) Oils (coconut, palm) They raise cholesterol levels, clog arteries and increase the risk of heart disease and cancer. They also have the ability to increase appetite and block signal to the brain that tells the body have had enough food. Trans Fats (Hydrogenated Vegetable Oil) Dairy (margarine) Baked Goods (cakes, pies, frostings, brownies) Fried Foods (french fries, fried chicken) They accelerate weight gain and

increase cholesterol levels, clog arteries, and increase the risk of heart disease. Sodium Processed Food (hot dogs, cheese, tomato sauce, canned and instant soups, deli meat, frozen pizza, potato and pasta mixes and frozen dinners) Daily sodium intake increases water weight gain or fluid retention. It also increases the calcium excretion that can lead to osteoporosis. Back to Top