31-DAY RESET QUICK START GUIDE

AN EASY & SIMPLE WAY TO ADOPT A HEALTHY LIFESTYLE

31

DAYS

IS ALL IT TAKES TO
REVERSE
REPAIR

&

REJUVENATE
YOUR WHOLE SELF

Our mission at the iHEALTHe™ Institute is to get you on the correct pathway so that you can live the rest of your life powerfully and in great health – the way you were designed to live. 

Welcome to the Reset Your Health” Program by the iHEALTHe Institute! 

To learn and understand why your body works the way it does, always refer to the manual.  We have discovered that success rates more than double when you understand why things work the way they do. 

 

The iHEALTHe 31-Day Reset Plan consists of:

    • Priming (2 Days): Preparing the body for what’s to come, with attention to your body’s individual needs.
    • Releasing (29 Days): Reverse, repair, and rejuvenate your body after years of intentional or non-intentional neglect.

Your typical day on the 31-Day Reset

8am

  • Wake up
  • Take spray as directed
  • Drink water

12pm

  • Meal #1
  • Drink water

6pm-8pm

  • Take spray 30 mins before Meal #2
  • Meal #2
  • Drink water

After Meal #2: Drink water – Fast 16 hours until Meal #1 at 12pm the following day – Sleep midnight-8am (8 hrs)

PRIMING
MAIN MANUAL REFERENCE
PG 13-15

Priming (First 2 days of the 31 days):

The purpose of Priming is to get your body ready to work.

  • Start taking the Micro-Nutrient Reset Homeopathic Formula once in the morning upon waking and again 30 minutes before dinner.
  • Eat a minimum of 5000 calories/day to spike your metabolism.
  • Eat often, aiming for at least five meals throughout the day of 800 or more calories each. Do NOT condense calories into a couple of meals.
  • Focus on foods that are rich in fat—think butter, oil, dairy, nuts, burgers, pizza, etc.
  • Avoid excess meat, as this will fill you up faster and keep you full longer.
  • Don’t worry too much about water intake at this point—consume it, but don’t overthink it. Focus on the food.
  • Alcohol is permitted in the Priming Phase—but please drink responsibly.
  • Aim to stop eating three hours before you go to sleep, so as to avoid disruption of your sleep patterns.
  • 3-6 pounds of weight gain is normal during the Priming days—don’t worry, this weight will come off quickly once you start the Releasing Phase.
  • It’s normal to feel nauseous, have reflux, and feel uncomfortable during/after the Priming days.
RELEASING
MAIN MANUAL REFERENCE
PG 16

Releasing (After 2 days of priming, next 29 days of the 31 days):

This is where you will reverse, repair, and rejuvenate your body after years of damage.

5 KEY COMPONENTS TO THE RELEASE PHASE OF THE 31-DAY RESET

5 KEYS
MAIN MANUAL REFERENCE
PG 17-19,23,24

1. iHEALTHe™ Micro-Nutrient Reset Homeopathic Formula:

Take immediately upon waking and 30 minutes before dinner from Day 1 of Priming to Day 31 of the Plan.

*Please be sure to take any prescribed medications at least two hours before or after the iHEALTHe Micro-Nutrient Reset Homeopathic Formula.

2. Intermittent Fasting:

Fast for 16 hours between the last meal of one day and the first meal of the next. Example of fasting schedule:

3. Food Intake Strategy:

Lunch should be your first meal at around 12 pm, with your second meal (dinner) consumed between 6-8pm. Each meal should include the following:

  • No fats or oils of any kind.  Air fry/grill/cook in no sodium chicken stock or water in place of oil.

  • 4oz of lean protein per meal (weigh cooked), with any and all fat removed before cooking.

  • Unlimited essential vegetables (min. 4oz) that are high in nutrients.
  • Add in as many non-essential veggies as you’d like, but never substitute for essential veggies.
  • 4oz of approved fresh fruit. Some find that eating fruits as the first part of a meal helps with digestion.

4. Water Intake:

Drink water throughout the day. We recommend a glass or two per hour, equaling four to five litres per day—do not try to drink your daily water intake all at once.

5. Sleep:

8-10 hours per night.

Food-Selects-October-04
FOODLIST
MAIN MANUAL REFERENCE
PG 20-22

Acceptable Food List

Proteins

Accepted Proteins: 4oz per meal (cooked weight), consumed with each of your two meals per day.

Lean Red Meats: Trim all visible fat; grass-fed and free-range are always preferred.

  • Beef (93% lean ground)
  • Elk 
  • Ground Sirloin
  • Sirloin Strip Steak
  • Bison
  • Filet Mignon
  • Ground Veal
  • Venison

 

Lean Pork: Grass-fed and free-range always best.

  • Lean Pork
  • Loin Lean
  • Loin Chop

Lean Seafood:

Wild caught always best.

  • Alaskan King Crab  
  • Flounder 
  • Halibut 
  • Mahi Mahi 
  • Orange or White Roughy
  • Pike 
  • Shrimp 
  • Tuna in Water
  • NO Tilapia (toxic)

 

  • Cod
  • Grouper
  • Lobster
  • Monk fish
  • Perch Scallops
  • Sea-Bass
  • Swordfish
  • Walleye

 

Lean Poultry (white meat + skin removed):

Grass-fed and free-range always best

  • Chicken Breast
  • Emu
  • Ostrich
  • Turkey Breast
  • Cornish Hen
  • Game Hen
  • Quail

Vegetarian Protein Options:

Ingesting the right amount of protein is crucial to the success of this program. The goal per meal is to achieve 25-35g of protein.

  • 8 large egg whites – equals 30 grams of protein.
  • Edamame – 8.5oz equals 25.5 grams of protein.
  • Extra firm Tofu – 8.5oz equals 25.5 grams of protein.
  • Fava Beans – 340g = 26g of protein
  • Lentils – 285g = 26g of protein
  • Organic Plant Based or Protein Powder (Avoid Whey) – 1 scoop equals 30 grams of protein.
  • Tempeh – 5oz equals 25 grams of protein.
  • Unsweetened, lactose free, low-fat Greek Yogurt -10oz equals 30 grams of protein. You can mix this with your 4oz of fruits for a delicious treat.
  • *Note: 4oz of mushrooms is only 4 grams of protein.
broccoli
FOODLIST
MAIN MANUAL REFERENCE
PG 20-22

Acceptable Food List

Vegetables

Essential Vegetables:

Consume an UNLIMITED amount of the vegetables listed below, but no less than 4oz per meal. Where possible, choose organic.

Mix these up for best results: (4oz. to unlimited)

  • Acorn Squash
  • Artichoke
  • Bay Leaves
  • Belgian Endive
  • Brussel Sprouts
  • Cauliflower
  • Celery root
  • Chickory
  • Collard Greens
  • Eggplant
  • Fiddlehead Ferns
  • Green Beans
  • Horseradish Root
  • Kohlrabi
  • Lettuce (Boston, Butter)
  • Parsley 
  • Oregano 
  • Pea pods (sugar snap and snow)
  • Pumpkin
  • Radishes
  • Rapini
  • Rhubarb 
  • Seaweed
  • Squash (Acorn, Butternut, Chayote, Spaghetti, Summer, Sweet Dumpling)
  • Amaranth Leaf
  • Arugula
  • Beet Greens
  • Broccoli – stalks included
  • Cactus
  • Carrots (3oz)
  • Cherry Tomatoes
  • Chinese Eggplant
  • Dandelion Leaves
  • Fennel
  • Garlic
  • Green Asparagus
  • Kale
  • Leeks
  •  Onion (white or green)
  • Cilantro
  • All Herbs
  • Radicchio
  • Radish Leaves
  • Ramps (wild leeks)
  • Purple Asparagus
  • Spinach
  • Turnip Greens
  • Swiss Chard
  • Zucchini
Food-Selects-October-15

Non-Essential Vegetables:

These vegetables can be consumed in unlimited quantities at mealtimes. They are a great way to curb your hunger and hold you over until the next meal, but they do not replace the required quantity of essential vegetables above.

  • All fresh and dried herbs and spices
  • Bell Peppers
  • Cabbage
  • Chives 
  • Daikon Radish
  • Lettuce (Iceberg, Manoah, Red Leaf, Romaine)
  • Mushrooms(Banana, Jalapeno)
  • Red Onion
  • Bok Choy
  • Celery
  • Cucumbers
  • Peppers (Banana, Jalapeno)
  • Tomatillo
  • Sauerkraut (no sugar added) 
  • Tomato (in moderation, max 1 per meal)
  • Watercress
strawberries
FOODLIST
MAIN MANUAL REFERENCE
PG 20-22

Acceptable Food List

Fruits:

4oz allotted per meal. All fruits are permitted except pineapples, grapes, bananas, and avocados.

From May 15th – October 15th: Add peaches, nectarines, mangoes, and plums to the list of fruits NOT allowed above.

Acceptable additions to your meals:

  • Ceylon cinnamon on raw or baked fruits
  • Apple Cider Vinegar
  • Balsamic Vinegar (use sparingly)
  • Lemon and Lime added to anything
  • Worcestershire Sauce
  • Chicken, Vegetable or Beef Broths (low or no sodium)
  • Braggs Amino Acids/Braggs Liquid Soy (use sparingly)
  • Hot sauces (no sugar added, low or no sodium)
  • All Seasonings and Spices are allowed (no sugar added)
  • All Fresh and Dried Herbs & Spices
  • Pink Himalayan Salt or Celtic Salt only (NO Sea Salt or Table Salt)

SPICE IT UP.
FLAVOUR IS EVERYTHING!

Hints – Tips – Powerful Results!

  • When preparing dinner, prepare lunch for the next day.  It will save you a lot of time.
  • Many find that the grill is their best friend and simplifies the cooking process. Grill your protein and veggies all at once.
  • Headaches in your first few days is common, this is due to the release of toxins in your fat stores. See manual for remedy if this occurs.
  • No coffee. Teas such as green, white & mountain are great anytime but do not substitute for your water intake.
  • No dairy products of any kind.
  • Chewing Gum is not allowed.
  • You will have a lot less bowel movements than you are used to. This is because of the clean fiber rich food you are now ingesting. If you experience soreness in the lower belly region, please email your assigned iHEALTHe Coach for the remedy.
  • Do the program 100% for 100% of the results. If you do it 95%, then do not expect 95% results. Expect less than 50% of the results. This program is designed powerfully, if followed powerfully!

RULE OF THUMB:

4oz Protein/4oz Essential Veggies/4oz Fruit

Congratulations!

You have completed the 31-Day Reset Plan.

Please be sure to read the Quick Start Sustain Manual and start your iHEALTHe™ Micro-Nutrient Sustain Homeopathic Formula as of day 32.