The Hormone Reset Diet Read Online Free PDF Page B

Pressure
    Frequency: Before Day 1 and again on Day 22 or later
    Supplies Needed: You can measure your blood pressure at home, at your practitioner’s office, or at your local drugstore.
    Instructions: There are two important numbers to pay attention to when you measure your blood pressure. The top number is called your “systolic” blood pressure, and it should be less than 140 mm Hg (millimeters of mercury). The bottom number is called your “diastolic” blood pressure, and it should be less than 90 mm Hg.
Measurement #6: Blood Sugar
    Frequency: Daily; however, measure every three days if your fasting and postprandial (after a meal) blood sugar levels are in the optimal ranges.
    Supplies Needed: A blood glucose meter (you can purchase one at your local drugstore without a prescription), blood glucose teststrips, a lancing device, lancets, and a control solution (optional)
    Instructions: There are two important times to check your blood sugar. The first is in the morning after you’ve not eaten for eight to twelve hours, and the second is two hours after you’ve eaten. Start by measuring your fasting blood sugar before eating breakfast. In addition, it’s helpful to measure your blood sugar two hours after a meal, particularly dinner.
    I provide a detailed, step-by-step description of how to do this on my website, 7 or have someone at your doctor’s office teach you how to do it.
Measurement #7: Steps
    Frequency: Daily
    Supplies Needed: A step-tracking device or a pedometer (see my recommendations in the Shopping Guide, page 34)
    Instructions: Adaptive and moderate exercise is very important during the Hormone Reset, because it can speed the release of toxins and heal your metabolism. Tracking your total steps per day will help you monitor and increase your daily activity.
Measurement #8: Body Fat
    Frequency: Before Day 1 and again on Day 22
    Supplies Needed: A special body fat scale (see Resources) or caliper measurements or bioelectrical impedance analysis at your local gym
    Instructions: It’s easy to get fixated on the number on your bathroom scale, but body fat can be a much more accurate indicator of health and fitness. Your body is a complex combination of fluid, bone, muscle, and fat; a single number on a scale isn’t sufficient to capture your progress on this program.
    The most accurate measurement of fat is with bioelectrical impedance analysis (BIA), which can be done for fifteen dollars at my local university, for example. Search “BOD POD” online to see if there’s a device near you where you can accurately measure your body fat.
Measurement #9: Net Carbohydrates
    Frequency: Daily
    Supplies Needed: None, or a simple calculator (such as on your phone) or app
    Instructions: Your goal from Day 1 through Day 21 is to keep your net carbohydrates at between 20 to 49 grams per day. Net carbs are calculated by determining your total carbohydrate intake (in grams) and deducting the total fiber intake (in grams). For instance, I aim to keep my total carbohydrates at approximately 75 grams per day when I’m trying to lose weight and 100 to 150 grams when I’m maintaining my weight. I eat 35 to 45 grams of fiber per day. If each day, from Day 1 through Day 21, I eat 75 grams of carbohydrates and 40 grams of fiber, my daily net carbs are 35 grams (75–40 = 35). Record your net carbs before Day 1 on your tracker (page 26) so you get the hang of it.
Measurement #10: pH
    Frequency: Daily; every three days if your pH level is over 7.0 consistently
    Supplies Needed : pH test strips
    Instructions: I recommend testing the pH of your urine first thing in the morning. Instructions are typically included with the test strips and generally consist of letting some of your urine hit the test strip midstream, waiting a few moments, and then comparing the color of the test strip to the colors on the package to find out your current pH level. Your pH level is an important measure of overall health (see page 178).
Gently