14 Day Diet

Phase 1 The Reset

For a reset, you might begin your transitional plan with a 14 day diet which I call Phase 1, The Reset.  This 2 week plan introduces nutrient dense foods and will restrict those foods that can potentially cause stress to the body.  Stress foods are those foods implicated in elevating blood sugar and/or causing inflammation.  If you've been focusing on a low fat diet, this 14 day diet is your opportunity to exit that trap of confusion, nutrient scarcity, cravings, bloat and brain fog.

This irresponsible diet advice has done nothing but lead to degenerative diseases and has resulted in more obesity than ever before in the history of dieting.

Make the plan 14 day diet plan fit  your individual needs.  There are no hard rules that cannot be tweaked and after all, you are learning the best lesson of all...how to nourish your body and prevent disease. 


  • Starchy Vegetables (Potatoes and peas)
  • Fruit (exceptions: lemon, lime and avocado)
  • Dairy*
  • Grains
  • Legumes
  • Rice
  • Sugar - Honey - Agave - Maple Syrup
  • Nuts - Seeds and their milks
  • Condiments (Ketchup, BBQ Sauce, Relish, Chutney, Soy Sauce)
  • Soy, Tofu
  • Alcohol
  • Vegetable Oils
  • Non-Dairy Creamers
  • Artificial Sweeteners
  • Snack Foods

*Butter & Ghee can be exceptions on this stage of your plan.  Use your own discretion while including them.  If you find that diarrhea, constipation, stomach cramps or an energy drain surge upon consuming dairy, leave it out until you enter the liberal stage of Phase 1.

This is not an elimination diet recommended by nutritionists.  This is the removal of any food that might cause a reaction as mentioned above.  

Additional removal of foods you might take into consideration include:

  • Eggs
  • Shellfish
  • Nightshade Vegetables (potatoes, eggplant, peppers including paprika particularly if you suffer from joint pain)
  • Processed lunch meats and bacon

Remember biochemical individuality.  You are not your neighbor and what he/she eats may or may not agree with your individuality.  Auto-immune disease, underlying complications should always be treated therapeutically.  Don't fret...Remember, this is temporary and once you get the hang of it, your 14 day diet will fly by. 

If we look at the healthy diets  of our ancestors, the diet related ailments don't exist. The food categories below are a sample of the healthy diet plan recommendations I give, and again, based on my education and research, these have proven to be the most successful diet tips I've ever used personally and professionally.

There are two options for your Phase I diet plan.  RESTRICTED AND LIBERAL.  Use your best judgement to determine which plan is best for you.  

Take a look at this link for one of the largest studies to date proving saturated fat is not associated with cardiovascular disease.

The restricted plan was designed based on the following points and through my education from some highly respected professionals.

  • Expedited Weight Loss
  • Expedited Reduction of Inflammation & Bloat
  • Expedited Normalization of Blood Sugar
  • Expedited Normalization of Blood Pressure
  • Reduction - Elimination of Bloat
  • Reduction - Elimination of GERD
  • Normalization of Bowels

Something I would like you to observe and take note of during your first few days of the restricted plan is how you might feel. There is a period where you are adapting from a sugar burning body to a fat burning body.  If for some reason you do not eliminate bloating and discomfort after 2 weeks on the reset plan, this is your sign to take a look at other issues such as small intestine bacterial over growth, fructose malabsorption, intestinal permeability and intolerance to foods whether temporary or allergenic. 

This is what we refer to as "FAT-Adaptation". During this phase, the body is burning Ketones (by products of fat) for fuel rather than carbohydrate. You might feel slightly sluggish during this adaptation but don't give up! The expedited weight loss and flatter stomach should be enough to keep you going and you'll have that pep back in your step in no time. Many report feeling so much more energy as a fat burner rather than the constant roller coaster of a carb burner. 

You will also notice that you require more water,  mineral supplementation as well as some additional salt as this phase is slightly dehydrating. I prefer to recommend Bone Broth or Apple Cider Vinegar as a nice potassium boost and a bit of sea salt with minerals added to your water daily. Redmond's Sea Salt is a great option and can prevent a light headed feeling as well, those pesky leg ramps.  Managing your "sodium/potassium pump" is incredibly important at this stage. 

During your 14 day diet, I don't want you to count calories, I don't want you to count carbohydrates, and I do not want you to count fat grams either!

I don't want you to think of this as just another diet plan, I want you to learn how your body reacts to foods and live a lifetime of guilt free eating not guilt laden dieting!  You'll be able to eat decadent foods that not only stimulate the taste buds but also contribute to good health.

This 14 day diet will take some white knuckle self control on your part but I've got a little diet pill that will assist you and it's all natural, good for you and oh, It's not actually a pill it's better! It's called saturated fat.

14 Day Diet
Phase 1 The Reset


Any and all animal proteins are encouraged on your 14 day diet plan due to their ability to control appetite, build tissue and provide energy. Include Beef, Poultry, Eggs, Pork and Seafood.

Some of our most important nutrients are concentrated in that of animal proteins. Your fat soluble vitamins, A, D, E and K. See Vitamins and Minerals for important information regarding these nutrients and your diet.

Try to choose bacon & lunch meats that are free of nitrates/nitrites if and when you can. Purchasing meats that you can season and cook/slice yourself is your best option. Some studies suggest that nitrates might be implicated in some cancers and pancreatic demise and should be  regulated in the diet.. Though this is debated by some, you choose based on your comfort level. If you are or think you might be Gluten Intolerant or Celiac, you will be well served to practice a diet free of most grains for a lifetime of elevated health.  I don't recommend you practice a "gluten free" diet with the incorporation of processed foods, rather I recommend a fresh food diet with the incorporation of fun foods for your special occasions. 

Always try to choose as many organic/free range products when circumstances allow. Choosing a less expensive cut of a higher quality meat is healthier than a conventional boneless, skinless chicken breast. Yuck! Remember your old low fat diet days? Wild Caught Salmon, Sardines, Eggs, Chicken and Beef will give you maximum nourishment with fabulous diet results. I encourage you to eat the skin of the chicken and fats on the meats. The egg is one of the most perfect foods. It contains every vitamin other than vitamin C. However, it's only healthy if you can eat it. 

Homemade chicken and beef broths are nurturing and satisfying and a superior addition to your 14 day diet.  This "Anti-aging life elixir" will provide you with bone and connective tissue protection which can prevent expedited aging both internally as well, externally. 

When choosing fish such as salmon, always choose Wild Caught. A diet that includes farmed fish is full of bacteria and does not contribute to a healthy diet plan.

We truly are a fat starved society consuming the most dangerous fats of all in abundance; that of heart damaging vegetable oils and trans-fats all promoted as  healthy during the low fat diet era.

The American Heart Association has finally recognized the need to lower carbohydrate for a healthy cardiovascular system. 

Basic Bone Broth


  • Bones from one Free Range Organic Chicken
  • 2 Tbs. Raw Apple Cider Vinegar
  • 2 Strips Kombu Seaweed
  • 12 Qt. Stock Pot of Pure Water
  • 1 Large Onion* (optional for flavor)
  • 2 Carrots Peeled and Coarsely Chopped*
  • 3 Celery Sticks Coarsely Chopped*
  • 1 Bunch Fresh Parsley*


In large stock pot filled with pure water, add all ingredients other than parsley. Bring to a boil and let simmer for 12-24 hours, slow cook on medium in a slow cooker or 60 minutes in a pressure cooker. Approximately 30 minutes prior to removal from heat, add parsley for a boost of minerals. Remove from heat, let cool slightly, strain and place in jars in the refrigerator. Once you find it has solidified and the fat has risen to the top, skim and place into glass containers for refrigerator or freezer storage.

Chicken soup has a natural ingredient which feeds, repairs, and calms the mucous lining in the small intestine. The inner lining is the beginning of ending of the nervous system. It is easily pulled away from the intestine through too many laxatives, too many food additives and parasites. Chicken soup heals the nerves, improves digestion, reduces allergies, relaxes and gives strength

~Hanna Kroeger, Ageless Remedies from Mother's Kitchen

14 Day Diet
Phase 1 The Reset

All vegetables are encouraged other than high glycemic starchy vegetables on this phase. These vegetables turn to sugar immediately and can dis-regulate blood sugar.  More than 15 years later, and I am still cautious with starches. Dark green leafy, crunchy as well as colorful such as peppers of all color, mushrooms, tomatoes, onions, garlic, cauliflower, leeks, snow peas, bean sprouts, pumpkin and squash, kale, cabbage, spinach and broccoli! All the veggies you enjoy.  We will include some vegetables that contain a special kind of starch and this is resistant starch. 

Try to choose as many veggies that are in current season as well, of many colors. Color provides additional antioxidants and protects the body from the ravages of free radicals.

Veggies can be roasted, raw, steamed, sautéed and drizzled in olive oil and butter once you have added it back in. You name it! Breaking through the cell wall to obtain the healthful qualities of the flavonoids can be impossible if raw crunchy vegetables are not blended or steamed. The fibers can be damaging to the gut lining of the compromised individual who has been consuming a SAD diet, prescribed multiple rounds of antibiotics or chemotherapy causing permeability issues. Some cruciferous vegetables like broccoli and cabbage can affect an already disrupted thyroid gland so a light steam will make these more bio-available without potential damage.

Mix it up for a healthy diet plan.....

  • 2 cups total of leafy vegetables-Lettuce, Kale, Chard, Spinach, etc.
  • 1 cup total of crunchy vegetables-Broccoli, Cauliflower, Celery, Cabbage, etc.
  • 1 cup total colorful vegetables-Mushrooms, Onion, Garlic, Peppers, Tomatoes, etc.
  • 1/2 cup resistant starch - Jicama, Asparagus, Jerusalem Artichoke
  • 2 tbs. daily Raw Sauerkraut, Kim Chi or Raw Fermented Vegetables.

These amounts are a general guide for you. If you eat more vegetables than the above amounts without blood sugar complications, more power to you!

I mention fermented vegetables due to their probiotic value for your gut health. 70% of your immune system resides in your gut and these beneficial bacteria not only assist in keeping you well but you can't convert certain vitamins, enzymes nor neurotransmitters without this. (Think serotonin, your happy hormone) Something else to consider when caring for your body is the bacteria that we need, thrive on and cannot live healthfully without.  I have also included resistant starch as this is what we call pre-biotics, food for your bugs. It's not enough to consume probiotic foods, you MUST feed them for proliferation. 

This particular study is interesting and a testament to the current science and need for ample intestinal bacteria for weight management.  This is the largest area of research on health, weight loss and the human body currently.

14 Day Diet
Phase 1 The Reset
Fats & Oils

The Fats and Oils best utilized for optimum healthy cellular regeneration include; Butter and Ghee (our dairy exceptions) Extra Virgin Coconut Oil, Rice Bran Oil and Extra Virgin Olive Oil. Currently, Coconut Oil is being studied for its anti-viral effects against many virus' fungus' and other ailments. It is not only a food but a valuable medicine and weight loss tool as it heads directly to the liver for energy creating a thermogenic effect. There's a fat that encourages weight loss? You bet there is and the so called experts have you duped.  I would like to see you eventually consume 2 tbs. daily of extra virgin coconut oil beginning very slowly from about 1 tsp working your way up to to the recommended amount. It assists in the uptake of other essential fatty acids, lowers the viral load, stimulates the thyroid, increase metabolism, anti-bacterial, anti-fungal, as well, prepares and stabilizes the cell which is especially helpful for the diabetic. The list of benefits from coconut oil is tremendous.

Use your fats and oils with awareness...

I didn't say sparingly, I said awareness. We will need to experiment with your biochemical individuality on this one. Some can take in 85% fat, others no more than 50-60% of their daily calories in fat. Personally, I can take in about 60-75%.  If you don't have a gall bladder, I recommend you take some bile salts to assist your liver in producing bile. 

This is not a low fat plan but a healthy, 14 day diet plan. I have found success utilizing fats and oils to taste. We don't want to drench, we want satiety and taste. Use your intuition and a good rule of thumb is the thumb.  When thinking about putting meals together, the palm-thumb theory is a good guide.  Protein choices should be about the size of your palm and your fats, approximately equal to the size of your thumb. 

This will come in handy for your maintenance stage where we will have more time to experiment but for now, be aware during your 14 day diet plan.

14 Day Diet
Phase 1 The Reset
Additional Items:


  • Water
  • Tea, Green, Herbal, Black
  • Coffee (individual - if you have trouble sleeping, limit or eliminate coffee)
  • Sparkling water
  • Coconut milk
  • Bone Broth (Don't discount the importance of this addition)

Try to consume at least 2 liters of water daily


Look for condiments without added sugar.  Anything that ends in "OSE"


  • Herbs and spices without added sugar are all encouraged.

Herbs & spices have been used for centuries as powerful healing tools.  Include them liberally for a healthy 14 day diet.


  • Stevia

Discouraged unless absolutely necessary to make the plan work

Ready to move into a liberal stage? The liberal diet plan can be practiced at any time during your 14 Day Diet. "When" is strictly up to you. Practice the liberal stage if you are tired of your menu, not ready to hit it hard core or even have a special event which would make practicing your  plan a bit easier.

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