5 DAY HORMONAL HARMONY/LIVER DETOX ... - Menopause … · 5.08.2015 · symptoms of menopause....

5 DAY HORMONAL HARMONY/LIVER DETOX CHALLENGE

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Written & Prepared by: Julie Dargan, The Menopause Whisperer RN, ND, BHSc

Cover photo by Shawn Photography

menopausewhisperer.com © 2015

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means without the prior written permission of the authors, nor be otherwise circulated in any form of binding or cover other than that in which it is published. Modification of this design does not void the copyright. This program is not intended to be construed as medical advice or treatment. The authors nor publisher of this book assumes any liability for undesired outcomes that may occur as a result of following the suggestions and procedures described herein. Any participants following this program who have an underlying health condition which requires medical attention are urged to consult with their medical practitioner before making any dietary changes and

described herein.

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Welcome to the 5 Day Hormonal Harmony Detox Challenge. Remember you are not alone in this journey. If you have not already signed up to my Facebook page, then I urge you to join myself and many other women on my Private & Closed Facebook page. If you would like to join simply click on the link here and ask to join. You can also join us on the Main Facebook page and here is the link for that. Chatting with other women who may be struggling with similar issues as yourself can be very helpful, especially as many women feel isolated when first experiencing the symptoms of menopause. About Me: My name is Julie Dargan, also known as “The Menopause Whisperer”. I was a Registered Nurse for 20 years. I then opened an Healthfood Shop in Ireland and completed my Naturopathy Training (BHSc) in 2006. I am a mother of 2 teenage boys. I am now aged 50 and entered the Perimenopause at the age of 45. I can identify with your struggles and pains. I am also on this journey with you and learning all the time about how health and nutrition plays such a big part in this transition in life. I have found that through my diet and lifestyle changes, I have been able to minimise the symptoms of menopause. I truly believe the symptoms of menopause are very much tied to what we eat as well as our attitude to life. During this 5 Day Challenge you may be introducing foods that you have never had before, or perhaps you have but in less quantity. On the next page I will explain the reasoning behind the foods I have chosen.

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Top 10 Food Choices for the 5 Day Challenge to be incorporated into your diet for the next 5 days (and

beyond)

1. Make sure to drink plenty of water. Water assists in flushing the body of toxins. This is most important and is often, sadly, overlooked. I want you to have at your disposal a 1 litre container for you to fill with water twice a day. Unless you fill the container you are not able to correctly gauge how much water you are drinking. Many people think they drink plenty of water but the reality can often be very different.

Make sure that the container you are using is suitable for water storage. Glass is always best but might not be practical. Do not fill old disposable water/soda bottles. These leach out plastics that create havoc on your hormones.

2. Cruciferous vegetables, (broccoli, cabbage, watercress) These vegetables would have to be one of the most underrated superfoods that are in abundant supply for you. They are excellent at promoting healthy oestrogen metabolism. By having one of these vegetables a day you will notice great changes in your body particularly if you are oestrogen dominant. If you are like many people that simply eat the flowering tops of broccoli, now is the time to start eating the stems. These are so nutrient dense it is ridiculous. You can grate the stems and add over your salads, chop up and add to soups, or add a chunk to each Green Smoothies you will be having in this 5 Day Challenge.

3. Fresh fruit and vegetables due to high fibre content as well as water, vitamins and minerals. These will be incorporated into your Green Smoothies each morning but try and have some with lunch and dinner also.

4. Brightly coloured fruits and vegetables (such as strawberries and blueberries) contain

powerful antioxidants that help combat the damage from free radicals generated from toxins.

5. Consume oily foods rich in essential fatty acids as found in avocado, salmon, olives and

coconut oil. Essential fatty acids lubricate and nourish the colon.

6. Increase bitter greens such as endives and rocket. The bitter taste in these green leaves assist with digestion and help to relieve symptoms of indigestion. They also promote bile and liver function which is what this 5 Day Challenge is all about.





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7. Amino acids found in fish, chicken and eggs are excellent sources of nutrients needed in the liver detoxification process. So be sure to add these foods into your lunch and dinners.

8. By increasing the fibre in your diet in the form of Green Smoothies helps to absorb

toxins being processed by the liver and transported out of the body. Fibre also removes excess oestrogen. If your bowels are not regular, oestrogen can be reabsorbed back into the body leading to excess oestrogen circulating. The aim in this challenge is to have you managing a daily bowel motion within the 5 Day Challenge.

9. Reduce exposure to toxins by moderating consumption of caffeine (including cola and

chocolate) refined sugars, food additives, junk food, fried food and alcohol. For the duration of the 5 Day Challenge no coffee, lemonade/cola/soda drinks or alcohol is to be consumed.

10. I have put this point last.

To anyone taking sugar substitutes, such as but not limited to, Aspartame and Nutrasweet, then STOP. These sugar substitutes have a negative effect on brain function and can cause headaches, sleep disturbance and interfere with liver function. They also have many other side effects but I will save that for another discussion.

My motto is this. If it ● is in a packet

● has been processed ● has a fancy list of ingredients you cannot understand

● was something your grandparents never used ● or too good to be true

I simply do not add to my diet.

Read onto the next page to see what you can expect at the end of this 5 Day Challenge.





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WHO CAN BENEFIT FROM THIS PROGRAM? If you are suffering from any of the following conditions then this program is for you:

● mood swings ● chronic fatigue syndrome ● chronic immune system ● depression ● contact dermatitis ● fatigue ● fibromyalgia ● headaches ● joint pain ● memory loss ● mineral imbalances ● muscle pain ● weakness ● panic attacks ● weight gain ● low libido ● memory fog ● constipation ● insomnia ● dull, lifeless hair ● hot flushes/flashes ● disinterested in life

For a minute I want you read the above list and on a score of 110 (1 being the least, 10 being the worst) I want you to rate your symptoms. If there are any symptoms that are not listed above then make sure to add them in and rate them. This is very important. You will be looking back on this list in 6 days and is a very helpful tool on how you were able to manage your symptoms in such a short time.





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1. Each day will be started with your choice of lemon juice in hot water or ginger in hot water.

The benefits of doing this first thing in the morning include:

● It is very important to have fluids upon rising. It certainly helps you wake up and feel refreshed.

● Combining hot water with lemon or ginger stimulates the digestive tract. This encourages peristaltic action which is the reason most of us to have a bowel motion shortly after waking and not at 2am while the digestive system is relaxing.

● Lemons and ginger are natural immune boosters helping the body fight off any low grade infection before the infection can develop into anything major.

● Hot water, with lemon or ginger, is a great combination in assisting the liver to filter out unwanted toxins etc.

HOT LEMON/GINGER SHOT Simply cut a slice of lemon (washed but skin still intact) and steep in hot water. Water should be boiled but cooled with a little cold water. Alternatively, grate a small amount of fresh ginger and steep in hot water. Water should be boiled but cooled with a little cold water. Sip slowly in a relaxed environment, if possible.





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2. Next up Will Be A Morning Green Smoothie I have given you a different recipe for each day but many of you may decide to have the same one each day. That is fine but I do suggest that you vary each Green Smoothie slightly in order for you to experience different textures and tastes each day. The aim is to make the Green Smoothie as green as possible but if you find you need to add more fruit in order to make it more palatable, that is fine. Over time your taste buds will develop and the need for sweet things will slowly decrease.

3. Morning Tea Morning tea will be a handful of nuts. You can mix your nuts and seeds but keep to 12 handfuls maximum for your morning snack. Lunch and Dinner will be your choice. I will be doing a program that encompasses all meals. This program will be advertised shortly and will begin in March 2015.

4. 7pm : Let’s Get Regular Every evening around 7pm put 2 tablespoons of flaxseeds into 1 glass of water. Mix the seeds and then let sit for 1 hour. After one hour you will notice that the water will be like a gel. It is the gel that you are to drink, either through a straw or simply straight from the glass. Make sure to drink a full glass of water straight after drinking the fluid from the seeds. The liquid from the seeds is excellent in assisting with soft bowel motions as well as regulating your hormones. I will be writing a rather long blog discussing the benefits of seeds I will share with you all very soon. The whole 5 Day Challenge focuses on liver and bowels hence the importance of drinking at least 2 litres of water a day. Regular tea and coffee is not recommended and alcohol is definitely not allowed. This is the time to give your liver a decent break and is only for 5 days! Teas that I do recommend include peppermint, camomile, ginger and sage tea.





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DAY 1: KALE & CUCUMBER COMBO

INGREDIENTS 35 kale leaves (remove the centre rib) 1 apple ¼ cucumber ½ avocado small bunch mint leaves Blend together with 2 cups water. The avocado gives this Green Smoothie a wonderful creamy texture. It is also a great source of essential fats and protein. The mint makes it delightfully refreshing but if you had trouble finding some do not despair as you you can make this Smoothie without it.





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DAY 2: LIME EXPRESS

This is a truly refreshing Green Smoothie. The Lime is heavenly. If you were unable to get a lime you can substitute with a lemon but make sure to try this recipe when limes come into season where you are living. Ingredients: 1 cup baby spinach 1 apple ½ cucumber ½ lime peeled Optional extras: ¼ avocado or 1 banana Blend together with 12 cups water. Enjoy.





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DAY 3: ORANGE & GREEN SMOOTHIE

This is a very simple Green Smoothie. I find the taste in this one very sweet but if you feel you could do with another orange then feel free to add to it. Ingredients 23 Silverbeet leaves (rib removed) 1 orange (peeled) 12 tablespoon linseeds Optional extras: ¼ avocado or 1 banana Blend together all the ingredients above with 12 cups of water. More about linseeds: Linseeds (or also referred to as flaxseeds) are rich in essential fatty acids, particularly Omega 3. They are great for memory fog, dry skin and aid in constipation. Linseeds should never be taken straight from the spoon, unless you chew them 3040 times. The outer husk is very tough and your digestive system is unable to break it down in order to reap the benefits of the therapeutic oils it contained in the seeds. By blending them in for 12 minutes, with your smoothie, you will break up the outer shell thus maximising the benefits of this Green Smoothie.





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A LITTLE BIT OF EVERYTHING

In this Green Smoothie you can follow the above or you may adventurous that you know just how you want to make your own Green Smoothie. Ingredients: 1 celery stick 12 silverbeet leaves (rib removed) 1 apple or 1 pear ¼ carrot 1 wedge Broccoli stem ½ lemon or lime (peeled) Optional extras: ¼ avocado or 1 banana Add to 12 cups of water and enjoy.

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DAY 5: BOC CHOY DELIGHT

Ingredients: 4 boc choy leaves 1 pear 1 sliver of ginger 1 orange bunch coriander or parsley leaves 1 tablespoon hemp powder or pumpkin seeds Blend together with 12 cups water Enjoy.





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Here are some quotes from woman who have completed my 5 Day Hormonal Harmony Challenge. Slept better last night and felt good this morning, which is odd for me. Most days, I hit the snooze and want to sleep for another 2 hrs. Got thru day 3 much better, afternoon headaches not as bad. Had some ice tea with lunch and herbal mid afternoon. I like starting the morning with the lemon or ginger shot. K I'm on day 4 of the 5 day detox challenge. I am seeing so much improvement. Prior to starting the detox, I was having headaches every day. I tried over the counter migraine meds, allergy meds, stretching, yoga, nothing relieved it. These last couple of days is the 1st time I've been headache free in several weeks. I do have trouble going to sleep & staying asleep but this has improved since I started the detox challenge. Josephine I want to thank you for sharing your 5 day detox diet...In 4 days I have lost a total of 5 lbs following your recommendations and it has motivated me to keep going! Next goal...5 more lbs… L If you would like to share your story join us in the Private Facebook Group today and share your experience in the safety of the group. I also have recently released my eBook exposing why most diet plans have you failing in your quest to lose weight AND keep it off. This plan is simple to read and easy to download. If you would like to know more CLICK here. Thank you for taking the time to read this short compilation.

Julie Dargan RN, ND, BHSc Founder & Blogger @ menopausewhisperer Coping with Menopause Through Diet & Lifestyle.


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5 DAY HORMONAL HARMONY/LIVER DETOX ... - Menopause … · 5.08.2015 · symptoms of menopause....

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