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Self-Assessment Quiz Part 2Emotional and Mental Cluesoo D o you feel tired after eating, especially in the afternoon,perhaps even feeling the need for a nap?oo D o you experience jitteriness, moodiness, or headaches thatgo away once you eat?oo D o you experience foggy thinking or difficulty thinking orconcentrating at times?oo Do you feel addicted to sodas, candy, and junk food?oo Do you feel you eat out of boredom?oo D o you feel that you have no willpower when it comes toeating or dieting?DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com20

Self-Assessment Quiz Part 3eating Cluesoo D o you crave sweets and carbohydrates, such as pastas andbreads?oo Do you crave snacks that are salty and crunchy?oo F or breakfast, do you often eat bagels, croissants, or donutsand coffee?oo Do you eat snacks frequently, particularly while watching TV?oo Do you drink sodas or sweetened fruit juice every day?oo Do you drink beer or liquor at least twice a week?oo Do you eat fast foods at least twice per week?DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com21

Self-Assessment Quiz Part 4Health or Medical Cluesoo D o you have a family history of diabetes, highcholesterol, high blood pressure, heart disease,stroke, or obesity or overweight problems?oo H ave you been diagnosed with either Type-IIdiabetes or hypoglycemia?oo I f you are diabetic, do you take a prescriptiondrug to reduce your blood sugar levels?oo H ave you been diagnosed with high uricacid or gout?oo D id you grow up around smokers andconsume secondhand smoke?oo I f you’re a woman, have you been diagnosedwith irregular menstrual periods orpolycystic ovarian disease?oo H ave you been diagnosed with a blood clot inyour brain, legs, or lungs?I f you have marked a check beside fifteen or more questions, then you likely have insulin resistance.Additionally, the more checks you have, the more likely you are to be affected by this condition.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com22

HypothyroidismThyroid hormones have a profound impacton weight because they regulate how thebody burns carbohydrates and fats.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com23

Signs / SymptomsHypothyroidism can lead to a wide range of symptoms: Severe fatigue, loss of energy Weight gain, difficulty losingweight Depression and depressedmood Difficulty tolerating cold andlower body temperature Persistent cold sores, boils, orbreakouts Constipation Tingling sensation in wristsand hands that mimics carpaltunnel syndrome Sleeping more than average Diminished sex drive Joint and muscle pain,headaches Dry skin, brittle nails Brittle hair, itchy scalp, hairloss Irregular periods, PMSsymptoms Breast milk formation Calcium metabolism difficulties Puffiness in face andextremities Memory loss, fuzzythinking, difficulty followingconversation or train ofthought Hoarseness Slowness or slurring of speech Bruising/clotting problems Elevated levels of LDL(the “bad” cholesterol) andheightened risk of heart disease Allergies that suddenly appearor get worseSubclinical hypothyroidism maypresent itself with mild versionsof these hypothyroid symptoms,or often just fatigue or depression.Hypothyroidism often occursalong with insulin resistance,and these two conditions sharesome similar symptoms.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com24

Self-Assessment Quiz Part 1Instructions: Score one point for each of the following questions you answer “yes” to. After answering all of thequestions, to get your total score, add up all the points for your “yes” answers, and read the section below titled“Understanding Your Score.”1.Do you often feel fatigued?2. Do you have elevated cholesterollevels?3. Do you have difficulty losing weight?4. Do you frequently have cold hands andfeet?5. Are you sensitive to the cold?6. Do you have slower thinking or “brainfog?”10. Do you have thinning hair or increased hairloss on your head, eyebrows, eyelashes,and body?11. Do you have less than one bowel movementa day?12. Do you have dry skin?13. Does your skin itch in the winter?14. Do you have fluid retention?15. Do you have recurrent headaches?7. Do you find it difficult to concentrate?16. Do you have restless sleep?8. Do you have poor short-term memory?17. Are you tired when you awaken?9. Do you often feel depressed?18. Do you have sleep apnea?DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com25

Self-Assessment Quiz Part 21.Do you have afternoon fatigue?2. Do you experience tingling or numbness in your hands or feet?3. Do you have decreased sweating?4. Do your muscles ache?5. Do you have joint pain?6. Is your tongue enlarged with teeth indentations?7. Is your skin pasty, puffy or pale?8. Is your voice hoarse?9. Does your body temperature run below the normal 98.6º F.? Total Score (To get your total score, add one point for eachof the above questions you answered “yes” to.)Understanding Your Score:Total Score: 1-10 points:Your score of 1-10 pointssuggests it is unlikely youhave an underactive thyroid(hypothyroidism). However,continue to monitor for thepresence of any thyroid-relatedsigns and make sure you’regetting the proper nutrition foryour thyroid health.Total Score: 11 points:Your score of 11 or morepoints suggests you mayhave an underactive thyroid(hypothyroidism), and youshould see your doctor forproper diagnosis.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com26

Estrogen DominanceExcess estrogen causes “stubborn fat” thatis highly resistant to fat burningDHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com27

Signs / SymptomsCommon symptoms of estrogen dominance include: Stubborn fat/weight gain around stomach area,hips, thighs, and butt F atigue D epression or low motivation Water retention/bloating Tender breasts Low libido Problematic PMS/menstrual cramps Dry skin/vaginal dryness Mood swings or irritability Hot flashes/night sweats Insomnia C yclical migraine headaches I nfertility or frequent miscarriage F ibrocystic breasts U terine fibroids E ndometriosis L ow-thyroid symptoms P olycystic ovary syndrome (PCOS) B reast cancer Brain fog or “fuzzy thinking” Irregular periods or heavy or long-lasting periodsDHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com28

Self-Assessment Quiz Part 1Do you have estrogen dominance (progesterone deficiency)?This questionnaire lists symptoms and other factors most commonly found in women suffering from EstrogenDominance and/or Progesterone Deficiency. Read each question carefully and see if it applies to you. The pointvalue is listed. Add your score at the bottom of the page.oo Do you have premenstrual breast tenderness?4 pointsoo Do you have severe menstrual cramps?4 pointsoo Do you have premenstrual mood swings?4 pointsoo Do you have heavy periods withclotting?3 pointsoo Do you have premenstrual fluid retention andweight gain?4 pointsoo Do you have irregular menstrual cycles?3 pointsoo Do you have premenstrual headaches?4 pointsoo Do you have uterine fibroids?3 pointsoo Do you have migraine headaches?3 pointsoo Do you have fibrocystic breast disease?3 pointsDHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com29

Self-Assessment Quiz Part 2oo Do you have endometriosis?2 pointsoo Have you had problems with infertility?2 pointsoo Have you had more than one miscarriage?2 pointsoo Do you have joint pain?1 pointoo Do you have muscle pain?1 pointTotal Score 5 It is not likely that you haveestrogen dominance.5-8 Possibility of estrogendominance.9-20 Estrogen dominance isprobable. 20 Indicates that estrogendominance is very likely.oo Do you have decreased libido?3 pointsoo Do you have anxiety or panic attacks?2 points Total ScoreDHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com30

Polycystic ovarysyndrome (Pcos)PCOS is a hormonal disorder amongwomen of reproductive age and infertilityis one of its most common symptoms.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com31

Signs / SymptomsThe symptoms of PCOS can vary from woman to woman. Some of the symptomsof PCOS include: Infertility (not able to get pregnant) because ofnot ovulating. In fact, PCOS is the most commoncause of female infertility. Infrequent, absent, and/or irregular menstrualperiods P atches of skin on the neck, arms, breasts, orthighs that are thick and dark brown or black S kin tags — excess flaps of skin in the armpitsor neck area P elvic pain Increased hair growth on the face, chest, stomach,back, thumbs, or toes M ale-pattern baldness or thinning hair Cysts on the ovaries A nxiety or depression Acne, oily skin, or dandruff S leep apnea — when breathing stops for shortperiods of time while asleep Weight gain or obesity, usually with extra weightaround the waistDHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com32

Self-Assessment Quiz Part 1section 1section 2Do you actually have PCOS?What type of PCOS do you have?1. T estosterone is confirmed to be elevated onblood test. Yes Maybe No1. I nsulin resistance or abnormal glucose isconfirmed on blood test. Yes Maybe No2. Periods are irregular.If Yes, then you have Type 1 PCOS.YesMaybeNo3. Significant facial or body hair is present.YesMaybeIf unsure, then consult your Doctor for this test.NoIf the answer is Yes to all of these questions, youprobably do have PCOS. Go to section 2.If the answer is No to any of these questions,then you may not have PCOS. Go to section 4.If No (but Yes, to all questions in section 1), thenyou have Type 2 PCOS.  Go to Section 3.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com33

Self-Assessment Quiz Part 2section 3What might be behind your Type 2PCOS?Type 2 PCOS (non-insulin resistant PCOS) can be theresult of many different health problems. Considerwhich of the following might apply to you.section 4It is not PCOS, so What mightbe the cause of your irregularperiods?1. Post-pill syndromeYou answered No to at least one of thequestions in Section 1, then you might nothave PCOS after all. Consider which of thefollowing might apply to you.2. History of recurrent antibiotic use1. Post-pill syndrome3. Digestive problems2. Elevated prolactin4. Iodine or vitamin D deficiency3. L eptin problem from low body weight orhistory of eating disorder.5. Abnormal thyroid function6. L eptin problem from low body weight or historyof eating disorder7. Pesticide exposureConsult with your doctor for more testing andtreatment options.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com34

High Cortisol LevelsWhen you are stressed, your body releasesa hormone called cortisol, and fat causedby stress tends to get stored in the belly.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com35

Signs / Symptoms You’re not sleeping well. Y ou experience backaches and headaches. Even when you sleep well, you’re still tired. Y our sex drive is in the crapper. You’re gaining weight, especially around yourabdomen, even when you eat well and exercise. Y our gut acts up. Y ou feel anxious. You catch colds and other infections easily. Y ou feel blue. You crave unhealthy foods.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com36

Self-Assessment Quiz1. D o you wake up in the middle of the night or tooearly but you can’t fall back to sleep? Yes No2. D o you get light headed upon standing and needcaffeine to keep you awake? Yes No3. Do you feel “wired” yet “tired” at the same time?YesNo5. D o you suffer from depression, anxiety,nervousness, irritability, weight gain, increasedsugar cravings, increased blood pressure, andabnormal blood lipids? Yes No6. D o you have difficulty recovering from exercise,easily get musculoskeletal injuries and seem to getsick often? Yes No4. D o you crave carbs and possibly eat more than50% of your calories after 5pm? Yes NoIf you answered yes, to at least 4 of these questions, you are likely experiencing the effects of stressand subsequent high cortisol levels.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com37

eat clean12 Principles for Eating“Clean and Balanced” FoodsDHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com38

These principles below are your instructions on howto eat “clean and balanced” foods.Principle #1: Choose nutrient-rich foods, not empty calories.This means you will eat foods that are high in vitamins, minerals, phytonutrients, fiber, and omega-3fatty acids. Eating junk foods is like eating empty calories. You want your calories to provide you withnutritional benefits that will help you heal your body and maintain a permanently healthy weight.Before you eat anything, ask yourself, is this a healthy, nutrient-rich food or empty calories? Commit tobe mindful of everything you eat.Principle #2: Eat protein with every meal.Eat protein with every meal, and eat it first before the carbohydrates or fats. You can also eat proteinby itself. Eating protein foods does not cause insulin spikes, making them an important staple of eatingclean and balanced foods.Principle #3: Always “balance” carbohydrates with protein.Whenever you eat a carbohydrate, eat some protein along with it. As a general guideline, theprotein should be about half the amount of the carbohydrates. For example, if you had 30 grams ofcarbohydrates, then eat about 15 grams of protein along with it to prevent insulin spikes that causeexcess fat to be stored in the body. You can use food labels to determine how much carbs (or “netcarbs”) and protein is in food.Principle #4: Don’t overeat carbohydrates.It is important to not overeat carbohydrates. Limit yourself to no more than two servings of highcarbohydrate foods at any one meal or snack. This will prevent excess carbohydrates from beingstored as fat. If you are still hungry, then eat more vegetables to satisfy your hunger. Do not try to eatother high-carbohydrate foods, which will convert to fat in your body, or too much protein, which willhinder weight loss by adding extra calories. One serving of high-carbohydrate foods is about 1/2 cupor 15 grams of carbohydrates. So, the maximum amount of high-carb foods you should eat at any onemeal is two servings, which is 30 grams or about 1 cup, always balanced with a high-protein food.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com39

Principle #5: Avoid sugar, salt, and trans fat.We discussed a number of foods that cause weight gain and are bad for your health. However, thesethree are at the top of the list. Try to avoid them at all costs. They have no nutritional value and aresimply bad for your health. Chapter 3 is entirely devoted to explaining how detrimental sugar is. Salt isalso bad for your health and causes bloating, swelling, and fluid retention. As far as trans fat, the goodnews is that the FDA regulates it, and food manufacturers now have to list how much trans fat is ineach serving when trans fats exceeds 0.5 grams per serving.Principle #6: Eat at least five servings of fruits and veggies each day.Fruit breaks down faster in the body than any other food, leaving us fueled and energized, and becauseit is a highly cleansing food, it leaves no toxic residue and acts as a strong cleanser for the body. Youneed to eat vegetables if you want to get thin, as studies have shown that those who eat a large varietyof vegetables have the least amount of body fat. Veggies and fruits are naturally balanced because theycontain both protein and carbohydrates. They are made up of mostly water and fiber, so they can beeaten in larger quantities. However, there are a few exceptions. Consumption of corn and potatoesshould be minimal and, of course, always be balanced with protein.Principle #7: Limit your intake of red meat to twoto three times per week.Red meat contains a lot of saturated fat, so try to limit your intake to twoor three times a week. Instead, eat more protein from fish, poultry, andvegetable sources, such as brown rice, beans, and nuts, which containgood essential fats.DHEMM System 30-DAY DHEMM CHALLENGE Copyright 2016 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com40

Principle #8: Eat two healthy snacks per day.Snacks keep you from getting hungry between meals. Eating snacks allows you to feed your bodyevery three to four hours, which keeps your metabolism revved up. See the list of healthy snacksprovided later in this chapter.Principle #9: Eat at least 30 grams of fiber per day.Numerous studies have shown that high-fiber diets help you lose weight and protect against heartdisease, stroke, and certain kinds of cancer. In Chapter 8, of the Lose Weight Without Dieting book, Iprovide a list of foods that are high in fiber as well as fiber supplements that help you to eat 30 gramsof fiber per day.Principle #10: Eat fruit by itself, one hour before or after

advice. If you decide to follow the plan, you should seek the advice and counsel of a licensed health professional and then use your own judgment. It is important to obtain proper medical advice before you make any decisions about nutrition, diet, supplements, or othe