SIMPLE, SEXY Hormone Reset · to stress plays a huge part in how our hormones are communicating....
Transcript of SIMPLE, SEXY Hormone Reset · to stress plays a huge part in how our hormones are communicating....
SIMPLE, SEXY
Hormone Reset A 4 WEEK WORKBOOK TO FIND YOUR BALANCE, NATURALLY!
Welcome!
After working with women's health in my acupuncture & functional medicine
practice for the last 15 years, I have seen it all! The struggle with weight loss,
night sweats, sleeplessness and just pure exhaustion. When I went through my
own menopause transition, I'm not going to lie, it was hell. I needed a quick fix
and tried bio-identical hormones but that only gave me other symptoms that were
worse - like weight gain! I needed to give myself a nutrition & lifestyle makeover.
When you are a women over 35 you have a complicated web of hormones that can
block your weight loss efforts- even when you follow a diet and exercise program to
the letter. We know that not every diet works for everyone - but why? We are so
fortunate to live in an age where we can know more about why we respond the way
we do and, more importantly, what we can do to optimize our health. Our thyroid,
adrenal glands, liver detoxification and our sex hormones must work together and
communicate with each other.
By helping our hormones work efficiently, we can lose weight, have restorative sleep
and feel sexy again! This is not just a weight loss program but a guide for you to use
beyond 30 days to get in touch with yourself - mind and body.
Advanced functional lab testing can pin point problems that influence our neuro-hormone
balance and detoxification pathways can be helpful but not always necessary
for everyone. What we choose to eat, how we choose to exercise and how we respond
to stress plays a huge part in how our hormones are communicating.
During this 30-day reset, you will assist your hormones to work for you, not
against you. You will learn how to help your cortisol, insulin, thyroid and sex
hormones work in harmony to not only look fabulous, but feel sexy again!
www.womenshormonehealth.com
Welcome to your Simple, Sexy Hormone Reset!
The 3 parts of the program
Your 30 day program will focus on 3 parts.
1. Clean Eating, a 4 week meal plan designed to be anti inflammatory,
slimming and hormone balancing. 21-days eliminating dairy, soy, gluten &
eggs and the last week re-introducing some foods to find out if we do well with
them or have a sensitivity. Some women may not want to re-introduce certain
foods if they know they do better without them.
2. Daily Mind Body Connection, a daily practice of journal and mindful
practices designed to center and restore your clairty.
3. Self Assessments, to identify which body system you to need to focus on
for the best results.
Health Coaching support will be available inside the Facebook group to post
your questions.
Going deeper, you are welcome to take it one step further by doing testing &
lab work. To do this, you can contact me through the private Facebook group
or email me- and we can find the source of imbalance.
Enjoy this time that you have dedicated to yourself and your health!
Quick Start Tips
1. Print self-assessments to help evaluate your individual patterns or imbalances before you get started with the program (as well as when program is completed)
2. Take measurements and weight yourself - take a photo (before & after) 3. Clear out pantry and fridge: wheat, dairy, processed, sugar 4. Purified or filtered water 5. Print grocery list as well as well as ingredients for Detox Soup and morning shakes:
Morning Detox Shakes (whey/dairy and egg-white free) * PurePaleo vanilla or chocolate protien powder * PurePaleo fiber or rice bran fiber powder *or Vegan protien powder (Rainbow light, Aloha, Vega and greens) * Organic, frozen berries (rasberries, blueberry, strawberries) * Unsweetened Almond and coconut milk (no soy milk) * Chia seeds * Flax seeds * Avocado * Almond butter
6. Prepare batch of Detox Soup on Sunday nights for the week 7. Get a journal or notebook 8. Sign in to Private FaceBook group for interactive support and laughs - www.facebook.com/groups/simplesexyhormonereset/
The 7 Hormones Of Metabolism
Cortisol * Thyroid * Estrogen * Progesterone * Testosterone * Insulin * Leptin
Testosterone and PCOS:
The Cortisol Conundrum: is it high or low? Stress causes our entire endocrine
system to disconnect. This is the communication between our adrenal glands and
brain. So anytime cellular stress is high, it also forces the hormone percurser,
pregnenolone, to be shunted to cortisol production. Basically, you end up making
cortisol instead of progesterone which causes imbalances with adrenals, thyroid
and estrogen:progesterone balance.
Insulin resistance and Leptin resistance: Insulin is the gate keeper and is
often called the fat storage hormone. When there is too much glucose (sugar) in
the blood, insulin will store it away in the fat cells. When the receptors get
overwhelmed and cannot take anymore glucose into the cell, your body is not
able to use glucose for energy and you feel tired and crave more sugar.
Polycystic ovarian syndrome is a pattern of infertility and abnormal blood sugar
metabolism results in high testosterone causing 'cysts' on ovaries (unformed
eggs) and insulin resistance. Insulin resistance is present in most women (but not
all) with PCOS and this can contribute to an increased risk of developing type 2
diabetes and cardiovascular disease. This contributes to acne, and to symptoms
such as irregular periods with difficulty ovulating. High testosterone can also
cause loss of hair on the head with excessive hair growth on the body. The good
news is that many women can reverse these symptoms by a low sugar/low grain
diet and become pregnant without medical assistance.
Womenshormonehealth.com
Sore breasts, heavy menstrual bleeding, hormonal headaches, insomnia or
weight gain are signs of an estrogen-progesterone imbalance.
These symptoms of hormone imbalance are often called premenstrual
syndrome or perimenopause. This collection of symptoms is your body
telling you something- whether you are 15 or 50!
Did you know that the most common treatment for PMS is birth control pills
or other synthetic hormones? Many women take birth control pills for 10-15
years and then in perimenopause, start hormone therapy for another 10
years. Just because you are entering menopause, doesn’t always mean
you need to supplement with estrogen. Often, supporting the adrenals, the
thyroid and decreasing stress can go a long way in balancing your
hormones.
A woman may start the roller-coaster of perimenopausal for as many as 10
years before she arrives at true menopause (usually around 50). It is
actually normal for a woman as young as 35-40 to begin feeling changes in
her moods and in her body.
These symptoms you are feeling are the body’s way of telling you that it is
not getting the support it needs. Because each woman has individual
biochemical needs, each will experience her own variety of hormonally
driven symptoms, which may come and go such as nutritional deficiencies,
adrenal fatigue, thyroid conditions and neurotransmitters.
Estrogen and Progesterone balance
Womenshormonehealth.com
60% of women with a hypothyroid condition are undiagnosed. Many women
suffer the symptoms of a low functioning thyroid for years before it is formally
diagnosed by their doctor. It is important that women over 35 years old get
their thyroid function tested routinely, especially after childbirth. Common
symptoms of hypothyroid are feeling cold, constipation, hair loss, dry skin,
fatigue and weight gain.
Women who take hormone replacement therapy, either synthetic or bio-
identical, need to be monitored closely if there is a thyroid condition
suspected. The additional dosing of estrogen creams or pills can overwhelm
receptor sites of the cells and limit how much thyroid hormone can enter. Even
though there is plenty in the blood, these women will still have hypothyroid
symptoms because they cannot use the thyroid hormone that they are taking.
Progesterone and thyroid hormone are intricately connected as they rise and
fall together during ovulation, this is why some women feel warmer during this
time. Low progesterone levels will usually cause low T4 production with a
normal TSH. Symptoms include: heavy periods, inability to lose weight, and
headaches and depression premenstrually. Women with hypothyroid are at
higher risk for infertility and miscarriage due to lower progesterone
levels. But often, you can boost the progesterone level and the hypothyroid
symptoms will improve without thyroid medication changes.
Thyroid: the silent master of metabolism
Womenshormonehealth.com
All of your inner systems are connected, and the way that they communicate is with
hormones. If you are not supporting your hormones through optimal nutrition,
detoxification, good lifestyle habits and mind-body practices, you will start to have
chronic symptoms leading to chronic conditions that will only get worse over time.
It’s normal to go through a hormonal transition period after 35 years old, but it is also
up to each one of us to take good care of ourselves for health and vitality as we get
older.
Keeping a Balance
Womenshormonehealth.com
Self Awareness & Evaluation
What bad habits will I need to let go of?
______________________________________________________________
What will I do when I am feeling stressed out?
______________________________________________________________
What is my biggest temptation?
______________________________________________________________
Who can I ask for help?
______________________________________________________________
What will be hardest for me?
______________________________________________________________
How will I plan if I miss my meal prep day or forget to go shopping?
______________________________________________________________
Any other concern I have about the program:
______________________________________________________________
I promise to do my best and to follow this program as closely as possible.
I also promise to be in communication about any upsets or concerns.
Sign: __________________________________________________________
I invite you to bring compassion and kindness to yourself during this process.
Remember progress over perfection.
You can do this!
Body Composition Tracker
Weight: __________ Clothing Size: __________ Waist Measurement: __________ Hip Measurement: __________
Measurement is the first step that leads to control.
What you can measure, you can improve!
Before Photo
After Photo
Weight: __________ Clothing Size: __________ Waist Measurement: __________ Hip Measurement: __________
DAY
1
DAY
7
Weight: __________ Clothing Size: __________ Waist Measurement: __________ Hip Measurement: __________
DAY
14
Weight: __________ Clothing Size: __________ Waist Measurement: __________ Hip Measurement: __________
DAY
30
Calendar
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
_________________________________________________________
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_________________________________________________________
_________________________________________________________
_________________________________________________________
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Please use this calendar as you wish. Tape to the fridge or desk area.
We recommend placing an X or as you complete each day.
30 days
As a paying customer, you have every right to manipulate a restaurant menu in your favor. It is a guide,
not an ultimatum. Always be kind to your server and tell them ahead of time that you need to make some
changes for dietary purposes. It is an easy accomplishment to dine out and stay successful while on this
program. As long as you eat according to our 'Balanced Plate' guidelines with adequate portions, while
avoiding the top pro-inflammatory foods, you will sail through dinner parties, family gatherings and
luncheons. Enjoy healthy creations in the presence of friends and family — remember that friends do not
let friends eat toxic.
- Survey the menu to find appropriate side-dish swaps.
- Turn away the bread immediately (this one is a MUST — out of sight, out of mind). Never chance inviting
the enemy to the table.
- Always start with a salad with olive oil and vinegar or request lemon slices to squeeze over your greens.
- Avoid turning your salad into a dessert with sweet additives such as dried fruit, sugary nuts
(request plain), taco strips, rice noodles or wantons; pass on creamy dressings; beware the sweet
vinaigrettes (raspberry, Asian, etc).
- Replace the carbs like french fries or a loaded baked potato with veggies.
- Never order anything with these words: breaded, fried, crunchy, crispy, glazed or creamy. These are
where the inflammatory foods hangout and can turn everything healthy into a fat-creating, mood
disturbing, immediately bloating dish. It is okay to request plain. Ignorance is NOT bliss. It is okay to
send an order back if you have to…explain to your server this will cause an upset stomach.
- Be creative and willing to try something different. For example, enjoy your burger, but order it protein
style with lettuce wraps instead of a bun.
- If the meal is large, immediately ask for a to-go box. This strategy allows you to put half of a non-picked
over meal away for the next day = better portion control and two meals for the price of one. Score!
- IF YOU MUST have dessert — make sure it is absolutely worth it, meaning do not waste the cheat
(feeling like crap, bloating, gas, headache, acne and everything else associated with a food sensitivity)
on some diet cookie. You get three bites. Period. It is often best to just walk away…nothing tastes as
good as healthy feels.
Dining Out Guidelines
The only person responsible for you, is you.
The Dirty Dozen vs. The Clean 15
The President’s Cancer Panel recommends eating produce without pesticides to reduce your risk of
getting cancer and other diseases. According to the Environmental Working Group, certain types of
organic produce can reduce the amount of toxins you consume on a daily basis by as much as 80
percent.
The group put together two lists, “The Dirty Dozen” and “The Clean 15,” to help consumers know when
they should buy organic and when it is unnecessary. These lists were compiled using data from the
United States Department of Agriculture on the amount of pesticide residue found in non-organic fruits
and vegetables after they had been washed.
The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at
least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty”
list, you should definitely go organic — unless you relish the idea of consuming a chemical cocktail.
When to go organic and when to save a dollar...
The Dirty Dozen vs. The Clean 15
When to go organic and when to save a dollar...
The Dirty Dozen
- Apples
- Celery
- Peaches
- Strawberries
- Spinach
- Imported blueberries
- Nectarines
- Sweet bell peppers
- Kale/Collard greens/Lettuces
- Cherries
- Potatoes
- Imported grapes
The Clean 15
- Onions
- Avocados
- Sweet corn
- Pineapples
- Mango
- Sweet peas
- Asparagus
- Kiwi
- Cabbage
- Eggplant
- Cantaloupe
- Watermelon
- Grapefruit
- Sweet potatoes
- Sweet onions
Inflammation Checklist
How many factors apply to you? Check YES or NO. A "maybe" is a YES.
I have chronic aches and pains: back and neck,
headaches, muscle and joint pain, finger swelling
I am overweight and/or have difficulty losing
body fat
I have low energy and/or crash midday
I have sugar and carb cravings
I always feel hungry
I have poor sleep quality: less than 7 hours of
uninterrupted sleep nightly and/or rely on sleep-
aids
My bowel movements are less than 2x/day
I experience mood swings and depression or
anxiety
I have poor clarity of thought and low
productivity aka 'brain fog'
I lack motivation and feel lethargic
I feel old for my age
My skin is dull or inflamed: adult acne, rashes,
rosacea, psoriasis, eczema, greying, wrinkling
I have gas, bloating or other digestive issues
I suffer from heartburn
I have allergies or sinusitis
I am sensitive to smells
I regularly take anti-inflammatory or pain relieving
medications: ibuprofen, Aspirin, Tylenol, Midol,
Excedrine or other similar prescription drugs
I regularly consume refined sugar: table sugar,
desserts, soda, juice or other sweetened
beverages
I regularly eat grain products: bread, pasta, cereal,
pretzels, crackers, chips, products made from
grains or made from flours from grains
(most desserts and packaged foods)
I regularly eat partially hydrogenated oils
(trans fats) found in most margarines, packaged
foods and deep fried foods (french fries)
I regularly eat cheap oils like corn oil, safflower oil,
sunflower oil, cottonseed oil, soybean oil, peanut
oil and foods with oils such as mayonnaise, tarter
sauce, margarine and nearly all salad dressings
I regularly eat meats and eggs from grain-fed
animals (regular supermarket brands)
I regularly drink or eat dairy products
(milk, cheese, creamers)
I regularly consume soy or soy-based products
I rarely eat fruits or vegetables
I regularly eat candy, ketchup or BBQ sauces
I regularly consume energy drinks or caffeine
I regularly drink alcohol
Total number of boxes checked = __________
Shake Recipes
The #1 game changer for fast, effective and sustainable weight loss is
replacing one meal a day with a high quality, nutrient dense protein smoothie.
Raspberry Coconut Cream Smoothie
- 10 ounces unsweetened coconut milk
- 1 scoop PurePaleo vanilla protein
- 1 tablespoon PaleoFiber
- ½ avocado
- 1 tablespoon chia seeds
- 1 cup frozen raspberries.
- 2-4 ice cubes
Chocolate Almond Smoothie
- 12 ounces unsweetened coconut milk
- 1 scoop PurePaleo chocolate protein
- 1 tablespoon PaleoFiber
- 1 tablespoon almond butter
- Shake of cinnamon
- 2-4 ice cubes
Like your shakes thicker?
Add more ice
Reduce liquids
Eat with a spoon
Like your shakes thinner?
Eliminate ice
Add more liquid
Drink with a straw
- OR -
Lean Green Machine Smoothie
- 8 ounces unsweetened almond milk
- 1 scoop PurePaleo vanilla protein
- 1 tablespoon PaleoFiber
- ½ avocado
- 2 cups spinach
- 1 tablespoon almond butter
- ⅛ teaspoon cinnamon spice
- 5 ice cubes
Mint Berry Smoothie
- 10 ounces unsweetened coconut milk
- 1 scoop PurePaleo vanilla protein
- 1 tablespoon PaleoFiber
- 1 cup frozen mixed berries
- 1 teaspoon mint flavored PaleoGreens or 5 fresh
mint leaves
- 1 tablespoon chia seeds
TIP: Add and blend your dry ingredients and your liquid together first. Then
add ice and other frozen items for smoothest texture.
Daily Detox Soup
Have 1 cup of your detox soup daily with your lunch for 21 days.
Detox Green Soup
Arugula and lemon are fabulous detoxifying foods full of vitamins and minerals. Paired together they
create a peppery, tart and refreshing taste. Combined with broccoli and ginger, these ingredients
provide a healing and colorful anti-inflammatory soup. Puréed foods are very easy for the gut to absorb,
allowing for maximum nutrient uptake.
Serves: 9
- 2 teaspoons ghee
- 1 medium yellow onion, chopped
- 6 teaspoons minced garlic
- 1 (16 ounce) bag organic frozen broccoli florets
- 2 cups arugula
- 4 cups low sodium organic vegetable broth
- 1 cup unsweetened coconut milk
- 3 tablespoons lemon juice (or more if needed for flavoring)
- 1 tablespoon black pepper
- 1 tablespoon ginger spice
- 1 teaspoon sea salt (or more if needed)
Heat the ghee in a medium pot over medium high heat. Once melted add the onion and garlic
and cook until aromatic and soft (about 3 minutes). Add the broccoli and arugula to the pan and stir
frequently until the broccoli is bright green and the arugula has wilted (4 – 5 minutes). Pour in the broth
and bring the soup to a boil. Once boiling, reduce the heat to low and simmer until the broccoli is fully
cooked (5 – 8 minutes). Carefully transfer the soup to a blender (or use an immersion blender inside pan)
and blend on high speed for 1½ minutes. Pour in the coconut milk, lemon juice, salt, pepper and ginger
spice and blend for another 30 seconds. Taste for seasoning and adjust with additional salt or lemon
juice if needed. The soup should be thick but still light. If it is too thick, thin it with a little more coconut
milk or water.
Store soup in refrigerator for use over the next seven days.
Foundation Shopping List
“You give a poor man a fish and you feed him for a day. You teach him to fish and you give
him an occupation that will feed him for a lifetime.” - Chinese proverb.
Use this list as the items to always have around the house so you may make healthy, balanced meals. My
approach is to teach you a system that you can use well after this program is done. All foods should be
as organic as possible. Use grass-fed beef, free-range chicken and wild-caught fish (skip the farm raised).
Also, be sure items like vinegars and broths are gluten free.
Dinner Lean Proteins- Meat:
- 8 chicken thighs (with skin and bone)
- 4 (6 ounce) boneless skinless chicken breast halves
- 4 (4 ounce) salmon fillets or tilapia fillets
- 4 (4 ounce) beef top sirloin steak
- 1 pound ground turkey
- 1 pound ground beef or bison
- 1 pound shrimp (16-20 total)
Produce Non Starchy Vegetables:
- Lemons (2)
- Ginger (1-inch piece, 2-inch piece)
- Asparagus (1 pound)
- Broccoli
- Sweet potatoes (4 small)
- Green beans (1 pound)
- Cauliflower
- Minced garlic (1 jar)
- Carrots (6 large)
- Celery (4-6 stalks)
- White onion (1 small)
- Yellow onions (2)
- mushrooms
- Fresh rosemary (1 sprig)
- Fresh parsley
Healthy Fats:
- 1 tablespoon olive oil, 1/4 small avocado, 5-10 nuts, 1 tablespoon nut butter, 5 olives
- Be sure to count fat from protein, so if having grass fed beef or fish count as a fat serving
Dry Goods:
- Organic brown rice
- Quinoa
- GF pasta
Box/ canned Goods:
- Chicken/vegetable broth
- Tomato paste (1 can)
Condiments:
- Sesame oil
- Coconut oil
- Olive Oil
Spices:
- Ground turmeric
- Dry mustard
- Dried rosemary leaves
- Italian herb blend
- Garlic powder
- Himalayan sea salt
Other:
-Tinfoil
- Tupperware
21 Clean Dinner Ideas
Lean Protein + Healthy Fat + Fiber = Balanced Beauty
You will receive a weekly meal plan. In case you would like to make substitutions, I have added a list of
great meals to inspire you to make what you will enjoy & that match our guidelines.
Remember, you will have both a salad and soup with each dinner to increase your nutrient intake and
stabilize blood sugar.
1. Shrimp Pesto With Zucchini Noodles
2. Meatless Macro Bowl
3. Grilled Steak With Sautéed Green Beans And Cauliflower
4. Baked Salmon With Steamed Asparagus
5. Shrimp Stir Fry With Brown Rice
6. Turkey Meatloaf With Steamed Broccoli
7. Lemon Baked Tilapia And Sautéed Spinach
8. Grilled Pork Chops And Sautéed Green Beans
9. Baked Chicken Thighs And Butternut Squash
10. Chicken Stir Fry With Brown Rice
11. Garlic Salmon And Sautéed Spinach And Riced Cauliflower
12. Asian Chicken Lettuce Wraps
13. Turkey Meatballs With Gluten Free Pasta And Marinara Sauce
14. Spicy Beef Stuffed Bell Peppers And Quinoa
15. Grilled Chicken Breast And Baked Brussel Sprouts
16. Oven Roasted Whole Chicken With Carrots, Potatoes And Onions
17. Bison Hamburgers With A Gluten Free Bun
18. Green Curry With Shrimp & Brown Rice
19. Shrimp Fajitas And Black Beans
20. Grilled Steak With Steamed Green Veggies Mix.
21. Bacon Wrapped Scallops And Asparagus
Week #1
Before we get going, let us establish a few ground rules . . .
1. No coffee, no alcohol, no caffeinated tea (only herbal tea is acceptable).
2. All foods should be as organic as possible. Use grass-fed beef, free-range chicken and
wild fish (none of that farm raised stuff). Also, be sure items like vinegars and broths are
gluten free.
3. You will want to start your day with 16 ounces of water flavored with a shot of fresh
lemon juice. Also, be sure to get PLENTY of water in throughout the day…drink ½ your
body weight in ounces, minimum.
4. Breakfast will be detox-in-a-glass…literally. Blend up a detox smoothie of choice each
morning and you’re good to go.
5. With lunch each day have your detox soup, salad and dressing of choice. With dinner
each evening have your detox salad, dressing of choice and baked applesauce.
6. Meals should be every 4-6 hours with no snacking. Only have water between meals. If
you are working out, are a male or have long hours in your day then you are allowed
one additional meal/snack if needed. Following snacking guidelines.
7. All shopping lists and dinner recipes for Week #2 are included below. Depending
on serving size or if you are feeding others, you may need to prepare a little extra at
dinner to make sure you have leftovers for lunch the next day. Plan accordingly.
8. Choose your favorite shakes you want to try for the week and add their ingredients to
your shopping list. Examples include frozen berries, canned pumpkin, mint leaves...
Diet Guidelines
Shrimp And Broccoli Stir Fry
Ingredients
2 garlic cloves
1 ½ pounds medium shrimp,
peeled and deveined
24 ounces of broccoli florets
1 teaspoon sesame seeds
1 green onion sliced thinly
1 table spoon gluten free soy
sauce (tamari)
1 cup brown rice
Preparation
Pop rice in rice cooker. Brown rices takes about an
hour plan accordingly.
Heat olive oil and garlic in large skillet over medium
heat. Add shrimp, and cook them until pink, just a
few minutes. Add broccoli, stir frequently until bright
green and tender, about 3 minutes.
Add and stir in gluten free soy sauce ( tamari) to
taste about 1 table spoon
Serve immediately, garnish with sesame seeds and
green onions over cooked brown rice.
Ingredients
1 bag of peeled cut butternut squash
1 bag of GF pasta
2-3 ounces pine nuts
2 basil leaves
Garlic seasoning powder
1 lemon
1 table spoon olive oil
Preparation
1. Bring water to boil in a pot over high heat and cook
squash until tender 10-15 minutes.
2. Bring water to boil in a pot over high heat and cook
pasta to manufacturer's instructions.
3. Combine pasta and squash and pine nuts together in
pot over the stove. Add olive oil. Dash some garlic
powder. Garnish with basil leaf.
Butternut Squash Pasta
Lemon Garlic Tilipa
Ingredients
1 pound tilapia fillets
1 lemon
1 garlic or garlic powder
1 bunch of asparagus
1 cup of brown rice
Preparation
1. Cook brown rice. Plan ahead may take hour for rice to
cook
2. Preheat oven to 400°. Glaze fish with olive oil, lemon &
sprinkle garlic to taste
3. Heat 1 tablespoon oil in a pan over medium-high heat.
Saute asparagus until bright green, about 3-4 minutes.
Place to side while fish cooks.
4. Bake fish for 9 to 11 minutes or until fish is flaky and
tender. Add veggies and rice and enjoy.
Power Kale Bowl
Ingredients
1 cup brown rice
1 can bean/legume of choice
lentils my favorite
1 bunch of kale
2 ounces VGF creamy salad
dressing
1 avocado
Preparation
1. Cook brown rice
2. When rice is finished, heat up beans in a
pan. Chop kale and steam kale.
3. Combine in a bowl for serving. Add the
avocado. Dress lightly with VGF salad
dressing. Quick & Easy. Enjoy
Ingredients
2lbs Yukon gold potatoes, halved
and quartered 4to 5 carrots, peeled,
halved and quartered 1red onion,
halved and quartered 1 garlic bulb,
cloves separated and skins removed
4 tablespoons olive oil, divided
3 1/2to 4 lbs skin-on, bone-in chicken
thighs Salt and pepper1teaspoon
dried thyme ½ teaspoon dried
oregano ½ teaspoon dried parsley
flakes
Preparation
Heat oven to 450°F.
In a large bowl, toss potatoes, carrots, onion
and garlic with 3 tablespoons olive oil. Spread
in an even layer on a large rimmed baking
sheet.
Use paper towel to blot chicken thighs to
remove excess moisture. Arrange chicken
thighs on top of vegetables, and brush
chicken skin with remaining 1 tablespoon
olive oil. Sprinkle thighs generously with salt
and pepper. Sprinkle thyme, oregano and
parsley flakes evenly over thighs and
vegetables.
Bake on center rack of oven 40 to 45 minutes
until an internal thermometer inserted in
center of largest piece of chicken reads
175°F, chicken skin is crispy and browned
and vegetables are tender.
One Pan Chicken Thighs & Veggies
Ingredients
1/2 cup reduced sodium soy sauce
1/4 cup brown sugar, packed
1/4 cup chopped green onions
4 cloves garlic, minced
2 tablespoons sesame oil
2 tablespoons freshly grated ginger
2 tablespoons freshly grated pear, optional
1 teaspoon Sriracha, optional
1 1/2 pounds hanger steak, cut into 1-inch
pieces
1 cup brown rice
1 head butter lettuce
1/2 teaspoons sesame seeds
Preparation
In a medium bowl, whisk together soy sauce,
brown sugar, green onions, garlic, sesame oil,
ginger, pear and Sriracha, if using. Reserve 1/4
cup and set aside.
In a gallon size Ziploc bag or large bowl, combine
soy sauce mixture and steak; marinate for at least
1 hour to overnight, turning the bag occasionally.
Drain the steak from the marinade.
In a large saucepan of 2 cups water, cook rice
according to package instructions; set aside.
Preheat grill to medium high heat. Add steak to
grill and cook, flipping once and basting with
reserved 1/4 cup marinade until cooked through,
about 1-2 minutes on each side.
To serve, spoon rice into the center of a lettuce
leaf, taco-style
Ingredients 1/4 cup extra virgin olive oil
4 each divided boneless chicken
breasts (skin, optional)
4 each garlic cloves, minced
1 small red onion, diced
1/2 cup assorted italian olives, pitted
and very coarsely chopped
1 tbsp capers, drained and coarsely
chopped
4 each boneless anchovy filets,
coarsely chopped
1/2 tsp crushed red chili flakes
1 lb assorted fresh tomatoes, diced
salt and fresh cracked pepper, to
taste
6 zucchini
Preparation Pre-heat oven to 450 F.
Pre-heat a large oven proof sauté or skillet over high heat.
Coat the chicken breasts with 2 tablespoons of oil and season
both sides of them with salt and pepper.
Place the chicken breast in the hot pan and sear them. When
one side is nice and golden brown (about 2 minutes), turn them
over and place the entire pan in the oven. Let the roast in the
oven for about 6 to 8 minutes.
When the breasts are firm to the touch, remove the pan and
place it on a hot burner on the stove. Quickly remove the
chicken breasts from the pan and place them on plates.
Add your remaining oil, garlic, onions, anchovies, olives, capers
and chili flakes to the pan. This will likely cook QUICKLY. You
want to lightly fry these ingredients in the oil, for about 1 minute.
Add the tomatoes to the pan, with a bit of salt and pepper. Still
over high heat, cook the sauce until the tomatoes are just
cooked and the sauce is thick, about 2 more minutes.
Bring a pot of water to boil. Add zucchini noodles; cook for one
minute. Add all together and enjoy.
Spicy Beef Lettuce Wraps
Chicken Puttenesca &
Zucchini Noodles
Pan Seared Scallops with GF pasta
Ingredients serving: 4
16oz. Package of gluten free pasta
24 scallops, rinsed and drained
¾ cup olive oil
Salt & pepper to taste
2 basil leaves
¼ cup Lemon juice
tsp minced garlic
Preparation
1. Cook pasta to manufacturer's directions.
2. Coat scallops in olive oil, garlic and lemon juice
3. Heat a large pan with a scoop of ghee or olive oil. Add
scallops and create one single layer to sear on each side.
After 3-4 minutes flip over and add basil leaves. Cook for
additional 3-4 minutes or until a light brown sear shows on
scallops.
4. Mix cooked pasta and scallops together adding additional
spices to taste & Viola.
*Enjoy with a big salad
Ingredients serving: 2
1 large cauliflower or bag pre “riced”
2 ounces of sesame oil
1 cup spinach
1/2 cup of peas
1/2 cup of mushrooms
½ cup of raw cashews
2. cloves garlic
Preparation
1. Prep the veggies. Rinse and chop spinach, set to side.
Dice cauliflower if needed. Mince garlic. chop the
mushrooms.
2 Heat pan over medium heat, add sesame oil and garlic.
Add diced cauliflower, cashews and cook for 7-8 minutes.
3. Add spinach, mushrooms & peas to pan and cook for
another 2-3 minutes.
Serve immediately. Enjoy with your big salad
Fried "Rice" Cauliflower
week 2
Ingredients: serving: 4
1 pound of ground lean turkey
1 1/2 tablespoons extra-virgin olive oil
2 cups diced sweet onion, large
2 tablespoons minced garlic (about 4 large
cloves)
2 medium jalapeños seeded and finely
chopped
1 cup finely chopped celery (about 2 large
stalks)
1 large red bell pepper, seeded and diced
1 can diced tomatoes, with juices
1 cup low-sodium vegetable broth
6 tablespoons tomato paste
1 can kidney beans, drained
1 can pinto or navy beans, drained
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 to 3/4 teaspoon fine grain sea salt, to
taste
1/4 teaspoon ground cayenne pepper
(optional)
1 teaspoon hot sauce (optional)
Directions: In a large pot, sauté the onion and the garlic in
the oil over medium heat until soft and
translucent, about 5 minutes. Season with a
pinch of salt and stir.
Add ground turkey and brown in pan, 3-5
minutes.
Add the jalapeños, celery, and bell pepper and
sauté for another 5 to 7 minutes or so, until
softened.
Now add the can of diced tomatoes (with the
juice), broth, and tomato paste. Stir to combine.
Increase heat to medium-high.
Add the drained and rinsed beans, along with the
chili powder, cumin, oregano, and salt. Simmer
the mixture, uncovered, until thickened, about 10
to 15 minutes.
Add the cayenne and hot sauce to taste, if using.
Taste and season with additional salt if desired.
Serve with chopped green onion, and cilantro
leaves, if desired.
Hearty Turkey Chili
INGREDIENTS: serving:4
4 (8-ounce) pork chops, bone-in, 3/4-inch
to 1-inch thick
16 ounces baby red potatoes, halved
16 ounces green beans, trimmed
2 tablespoons olive oil
3 cloves garlic, minced
Kosher salt and freshly ground black
pepper, to taste
2 tablespoons chopped fresh parsley
leaves
* feel free to swap green beans for your
preferred green veggie like asparagus
DIRECTIONS: Preheat oven to 400 degrees F. Lightly oil a
baking sheet
Place pork chops, potatoes and green beans in a
single layer onto the prepared baking sheet.
Drizzle with olive oil and sprinkle with garlic
pieces; season with salt and pepper, to taste.
Place into oven and roast until the pork is
completely cooked through, reaching an internal
temperature of 140 degrees F, about 20-22
minutes.* Then broil for 2-3 minutes, or until
caramelized and slightly charred.
Serve immediately, garnished with parsley, if
desired.
*Cooking time will vary depending on the size
and thickness of the pork chops and potatoes.
INGREDIENTS: serving: 4
1 pound (1-inch-thick) top sirloin
steak, patted dry
16 ounces broccoli florets*
or broccoli and cauliflower mix
2 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon dried thyme
salt and freshly ground black pepper,
to taste
DIRECTIONS: Preheat oven to broil. Lightly oil a baking sheet
Place broccoli in a single layer onto the prepared
baking sheet. Add olive oil, garlic and thyme; season
with salt and pepper, to taste. Gently toss to combine.
Season steaks with salt and pepper, to taste, and add
to the baking sheet in a single layer.
Place into oven and broil until the steak is browned
and charred at the edges, about 4-5 minutes per side
for medium-rare, or until desired doneness.
Serve immediately with garlic butter, if desired.
*16 ounces broccoli florets is equal to about 3 cups.
Sheet Pan Steak & broccoli
One Pan Pork Chops & Green Beans
Pan-roasted Halibut & Roasted Kale Tomatoes
Ingredients serving: 4
4, 4 oz fillets of halibut
2 garlic cloves
4 cups lightly packed torn kale (spin
removed)
1/2 cup plus 1 tablespoon extra virgin olive
oil
1 to 2 tablespoons fresh lemon juice
3/4 teaspoon salt
3/4 teaspoon cracked black pepper
1 pound small cherry tomatoes, halved
Preparation
1. Preheat oven to 400°. Toss kale and tomatoes
with olive oil & lemon as they will join the fillets in the
oven.
2. Heat 1 tablespoon oil in a heavy ovenproof skillet
over medium-high heat. Sear halibut 2 to 3 minutes
or until golden brown. Remove from heat. Turn fillets
over, and place tomatoes around fish in pan.
Sprinkle with remaining 1/4 teaspoon each salt and
pepper.
3. Bake 7 to 10 minutes or until fish is flaky and
tomatoes are tender. Top fish with lemon juice.
Ingredients
serving: 4
4 skin-on, bone-in chicken breasts (2
1/2–3 pounds)
2 tablespoons extra-virgin olive oil
plus more for brushing
1 cup fresh orange juice
1/2 cup fresh lemon juice
4 garlic cloves, minced
2 teaspoons minced fresh rosemary
2 teaspoons kosher salt plus more for
seasoning
2 oranges, cut into quarters
2 lemons, cut into quarters
Fresh parsley leaves
Preparation
Whisk 2 Tbsp. oil and next 4 ingredients in a large bowl;
stir in 2 tsp. salt. Add chicken breasts; turn chicken to
coat, cover, and chill overnight.
Build a medium-low fire in a charcoal grill, or heat a gas
grill to medium. Remove chicken breasts from marinade;
set marinade aside. Place chicken breasts on grill, skin
side up. Cover and grill, moving chicken to different spots
on the rack for even cooking but without turning, until
slightly charred and almost cooked through, about 20
minutes. Turn chicken. Brush orange and lemon quarters
with oil and arrange around chicken breasts on grill.
Continue grilling until chicken breasts are golden brown
and cooked through and orange and lemon quarters are
caramelized, 10-15 minutes longer.
Meanwhile, bring marinade to a boil in a small saucepan
and cook until reduced to glaze consistency (about 1/3
cup); season with salt. Transfer chicken to a platter and
surround with grilled oranges and lemons for squeezing
over. Spoon glaze over chicken and garnish with parsley.
Grilled Citrus Chicken Breast
Keep up the great work!!
Ingredients: serving: 4
VEGETABLES
4 whole carrots, peeled and quartered
(large pieces halved)
1 1/2 cups (~115 g) quartered baby yellow
potatoes
2 Tbsp (30 ml) maple syrup, divided
2 Tbsp (30 ml) olive oil, divided
Healthy pinch each sea salt + black pepper
1 Tbsp (3 g) chopped fresh rosemary (or
dried)
2 cups (176 g) halved Brussels sprouts
QUINOA
1 cup (184 g) white quinoa, well rinsed +
drained
1 3/4 cups (420 ml) water
Pinch sea salt
SAUCE
1/2 cup (120 g ) tahini
1 lemon, juiced (~3 Tbsp or 45 ml)
2-3 Tbsp (30-45 ml) maple syrup
** These ingredients are not included in the
shopping list. Please add or swap as
desired. :)
Directions: Preheat oven to 400 degrees F and line a baking
sheet with parchment paper.
Add the carrots and potatoes to the sheet and
drizzle with 1 Tbsp maple syrup, 1 Tbsp olive oil,
salt, pepper, and rosemary. Toss to combine.
Then bake for 12 minutes.
Next brown rinsed quinoa in pan to lightly sautée
before adding water.
Cook for 2-3 minutes, stirring frequently. Then
add water and a pinch of salt. Bring to a low boil
over medium-high heat. Then reduce heat to a
simmer and cover. Cook for 18-22 minutes or
until liquid is absorbed and quinoa is fluffy. Then
open lid and fluff the quinoa with a fork. Tilt the
lid, remove from the heat, and set aside.
When the veggies are at the 12-minute mark,
remove pan from the oven and add the Brussels
sprouts. Top with remaining 1 Tbsp oil, 1 Tbsp
maple syrup, and another pinch each salt and
pepper. Loosely toss to combine.
Return pan to oven and roast for 10-12 minutes
more or until Brussels sprouts are golden brown
and the carrots and potatoes are fork tender.
Make dressing by adding tahini, lemon juice, and
maple syrup to a small mixing bowl and whisking
to combine. Add 2 Tbsp (30 ml) warm water at a
time and whisk until thick but pourable. Taste
and adjust flavor as needed.
Roasted Veggie Quinoa Bowl
Extra Vegan Gluten Free Dinner Idea
Ingredients
4 (4 ounce) fillets salmon
3 table spoons dijon style mustard
Salt and pepper to taste
¼ cup olive oil or melted ghee
1 cup of your favorite green steamed
veggies
Preparation
Preheat oven to 400 degrees. Place salmon skin
side down on baking sheet.
Mix olive oil & mustard to create a sauce. Place a
thin layer of sauce on top of the fillets and add
salt and pepper to taste
Bake in the preheated oven for 15 minutes or
until flaky. Serve with your steam green veggies
of choice. .
Ingredients 900g ground turkey breast meat
1 medium red onion, finely
chopped
3 large celery stalks, finely
chopped
green bell pepper, 1/2 large
1 tbsp olive oil
2 cloves garlic,
minced 1 tsp thyme
salt & freshly ground black
pepper
60ml tomato/pasta sauce
(substitute: salsa)
2 tbsp chicken stock
1 tbsp Worcestershire sauce
(check for wheat/gluten free
status- optional)
Directions
Preheat oven: 200°C, 400°F
Line a 2lb loaf tin with baking parchment.
Put the oil, onion, celery and bell pepper in a pan
and sauté for a few minutes until slightly
translucent looking, do not brown.
Add the garlic, thyme and seasoning, and continue
to cook for 3 minutes stirring occasionally, do not
brown. Turn off heat and set aside.
Put the ground turkey in a large bowl, add the
tomato sauce, chicken stock, and Worcestershire
sauce, mix well.
Add the cooked vegetables to the turkey and mix
well to distribute the veggies evenly into the
turkey.
Spoon turkey into the loaf tin and level the top,
slightly compressing the mixture.
Bake in the oven for 90 minutes, or until the
meatloaf is cooked all the way through to the
centre, use a meat thermometer if necessary.
Remove from oven and leave to rest in loaf tin for
5 minutes before cutting.
Serve hot or cold.
GF Turkey Meatloaf
Baked Salmon Dijon
week 3
Ingredients: 1 cup brown rice
1 tablespoon refined coconut oil
Salsa, as needed
Sliced green onion, for garnish
Sliced grape tomatoes,
2 tablespoons refined coconut oil or
extra-virgin olive oil
1 cup diced sweet onion
4 medium garlic cloves, minced
3/4 to 1 cup chopped fresh tomatoes
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
(optional)
1/2 plus 1/8 teaspoon fine sea salt,
or to taste
2 1/2 tablespoons tomato paste
1 (14-ounce) can black beans,
drained and rinsed
1/2 cup unpacked cilantro, large
stems removed and finely chopped
Avocado-Lime Sauce (makes
heaping 1/2 cup):
1 large garlic clove
1 large avocado, pitted
1 tablespoon fresh lime juice, plus
more to taste
1 tablespoon water
1/4 teaspoon fine sea salt, or to taste
Directions: Cook brown rice, plan ahead as it can take an hour.
Black beans: In a large wok or skillet, add the oil and
melt it over medium heat. Stir in the onion and garlic,
along with a pinch of salt, and sauté for about 5 to 6
minutes, until softened.
Stir in the chopped tomatoes, chili powder, garlic
powder, dried oregano, cayenne (if using), and 1/2
teaspoon of salt. Continue sautéing for another 3 to 5
minutes (increasing/reducing heat if necessary), until the
tomato softens.
Now stir in the tomato paste and drained and rinsed
black beans.
Cook for a few more minutes until heated throughout.
Taste and add more salt if desired. Stir in the cilantro.
You can leave the mixture over low heat until ready to
serve or simply turn off the heat.
For the Avocado-Lime Sauce: Mince the garlic clove in a
mini food processor (or use a regular size processor, if
necessary). Now add the avocado flesh, lime juice,
water, and salt. Process until smooth. Taste and adjust
lime juice if desired.
Enjoy with a side salad
Black Bean Burrito Bowl
Chicken Curry Over Rice
Ingredients
2 tablespoons vegetable oil
3 tablespoons red Thai curry paste
1 yellow onion, sliced with the grain
2 chicken breasts, cut into cubes
Salt and freshly ground black pepper
1 1/2 cups broccoli florets
1 1/2 cups chopped carrots
1 teaspoon dried basil
3 cloves garlic, minced
Zest of 1/2 lime
1 1/4 cups coconut milk
1/4 cup chicken stock
One 14-ounce can diced tomatoes
Lime wedges, for squeezing
Preparation Cook 1 tablespoon of the oil, the curry paste and
onions in a large saute pan over medium heat,
stirring often and letting sizzle, 5 to 6 minutes.
Pat the chicken dry, sprinkle with salt and pepper
and add the remaining oil to the pan.
Cook the chicken in the onion-curry mixture until
golden on all sides.
Add the broccoli, carrots, basil, garlic and lime zest
and cook, stirring, until the vegetables are coated,
about 2 minutes.
Add the coconut milk, chicken stock and tomatoes
and bring to a simmer.
Let the chicken simmer until cooked through and the
sauce begins to thicken, about 20 minutes.
Squeeze with lime juice before serving.
Ingredients
1 ¼ pound medium shrimp,
peeled & deveined.
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon cumin
½ teaspoon chile powder
¼ garlic powder to taste
1 green 1 red bell pepper
1 yellow onion
1 can black beans
Optional add guacamole
Preparation
Add shrimp, salt, cumin, chile powder, garlic, lime
juice to a large bowl and mix up. Let marinate for
10 minutes.
Chop up bell peppers and onions
Heat oil in a large skillet. Add the bell peppers,
onion; cook and stir occasionally 2 minutes or until
slightly softened.
Add the shrimp and marinade; cook and stir
constantly about 3 minutes or until the shrimp are
pink.
Heat up beans in another pan
Serve shrimp, beans and vegetables on a plate &
enjoy.
Shrimp Fajitas
Ingredients
1 pound tilapia fillets cut into strip
1 lime
1 table sppon of oil oil
1 cup of shredded cabbage
1 table spoon fresh salsa of choice
1 head butter lettuce
1 can black beans
Optional vegan GF, creamy salad dressing
Preparation
Chop cabbage for slaw topping
Cut limes into wedges
Heat pan with tablespoon of olive oil. Add tilapia
strips, cook until opaque.
Heat black beans on another pan, place to the
side
Peel off lettuce in place of taco shell.
Place cook fish in lettuce wrap
Add shredded cabbage, salsa, VGF salad
dressing (optional)
Add beans and small dinner salad to your plate.
Ingredients
1 lb. ground beef;
1 onion, diced;
1 bell pepper, diced;
1 garlic clove, minced;
1 tsp. ground cumin;
1 tsp. chili powder;
1 tsp. dried oregano;
2 green onions, sliced;
Sea salt and freshly ground black pepper
Sweet Potatoes Ingredients
2 sweet potatoes, peeled and diced;
2 tbsp. olive oil;
Juice of half a lime;
2 tsp. chili powder;
1/2 tsp. cumin;
Sea salt and freshly ground black pepper;
Cilantro Sauce Ingredients (optional)
1/4 cup cilantro, chopped;
1/4 cup coconut milk;
Juice of 1 lime;
1 tsp. chili powder;
Preparation
Preheat oven to 425 F.
Toss the potatoes on a baking sheet with the olive
oil, lime juice, chili powder, and cumin; season to
taste with salt and pepper.
Place in the oven and roast the sweet potatoes 15 to
20 minutes.
Melt cooking fat in a skillet over medium heat.
Cook the onion and garlic 1 to 2 minutes or until soft.
Add the ground beef and cook until no longer pink,
about 6 minutes.
Add the bell pepper and cook until soft (3 to 4
minutes).
Add cumin, paprika, chili powder, and oregano;
season to taste with salt and pepper; toss everything
until well mixed.
Serve the ground beef mixed with the sweet
potatoes; top with green onions and drizzle with
cilantro sauce.
Fish Taco Wraps
Sweet Potato & Ground Beef Bowl
Way to go girlfriend!!!
week 4
ground rules...
1. No coffee, no alcohol, no caffeinated tea (only herbal tea is acceptable).
2. All foods should be as organic as possible. Use grass-fed beef, free-range chicken and
wild fish (none of that farm raised stuff). Also, be sure items like vinegars and broths are
gluten free.
3. You will want to start your day with 16 ounces of water flavored with a shot of fresh
lemon juice. Also, be sure to get PLENTY of water in throughout the day…drink ½ your
body weight in ounces, minimum.
4. Breakfast will be detox-in-a-glass…literally. Blend up a detox smoothie of choice each
morning and you’re good to go.
5. With lunch each day have your detox soup, salad and dressing of choice. With dinner
each evening have your detox salad, dressing of choice and baked applesauce.
6. Meals should be every 4-6 hours with no snacking. Only have water between meals. If
you are working out, are a male or have long hours in your day then you are allowed
one additional meal/snack if needed. Following snacking guidelines.
7. All shopping lists and dinner recipes for Week #2 are included below. Depending
on serving size or if you are feeding others, you may need to prepare a little extra at
dinner to make sure you have leftovers for lunch the next day. Plan accordingly.
8. Choose your favorite shakes you want to try for the week and add their ingredients to
your shopping list. Examples include frozen berries, canned pumpkin, mint leaves...
Diet Guidelines
Serves: 4
Chicken Sloppy Joes
- 1 tablespoon coconut oil
- 1 medium onion, chopped
- 1 medium green bell pepper, chopped
- 1 ½ teaspoons minced garlic
- 1 teaspoon chili powder
- ½ teaspoon dried oregano
- ½ teaspoon ground cumin
- 1 pound organic free-range lean ground chicken
- ½ cup Homemade Ketchup (see recipe)
- ¼ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 4 romaine lettuce cups
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper and garlic
and cook, stirring occasionally, until slightly softened, 4-5 minutes. Add the chili powder, cumin and
oregano and cook, stirring, for 30 seconds. Stir in the ground chicken, breaking into crumbles with a
wooden spoon and cook until it begins to brown, about 6-7 minutes. Stir in the ketchup and cook,
stirring, until very hot, about 2 minutes. Remove from the heat and season with the salt and pepper
before serving in lettuce cups.
Butternut Squash Fries
- 2 pounds butternut squash, peeled, seeded and cut into 2-inch x ¼-inch sticks
- 4 teaspoons olive oil plus more for the pan
- ½ teaspoon sea salt
- ½ teaspoon black pepper (optional)
Preheat the oven to 450F.
Lightly oil a large baking sheet. Combine the squash, 4 teaspoons olive oil, sea salt and black pepper in a
large mixing bowl and mix well. Arrange the squash sticks in a single layer, without touching, on the
prepared baking sheet. Roast the squash, turning occasionally, until browned, 23-25 minutes and serve.
Chicken Sloppy Joes in Lettuce Cups with Butternut Squash Fries
Yields: 2 cups
Ketchup:
- 2 (6 ounce) cans organic tomato paste
- 1 (8 ounce) can organic tomato sauce
- ⅓ cup apple cider vinegar
- ½ cup water
- 2 teaspoons monk fruit extract
- 1 teaspoons onion powder
- ½ teaspoon garlic powder
- ¼ teaspoon ground allspice
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
1. Combine all the ingredients in a small saucepan over medium heat.
2. Bring to a simmer, then immediately reduce the heat to medium-low.
3. Cover the pan and simmer gently, stirring occasionally, until thickened, about 15 minutes.
4. Let the ketchup cool completely before refrigerating.
Store, covered, for up to 3 weeks.
Homemade Ketchup – Use with Sloppy Joes & Butternut Squash Fries
By JJ Virgin & Associates of JJVirgin.com
Serves: 4
Wild Rice:
- ½ cup uncooked wild rice
- 2 pinches of sea salt
- 1 ½ cups water
Put the wild rice, salt and water in a saucepan and bring to a boil. Reduce the heat, cover and simmer for
50-55 minutes.
Ginger Shrimp Stir Fry:
- 1 pound fresh or frozen shrimp, peeled and deveined
- 2 large carrots, small diced
- 1 red pepper, diced
- 1 orange (zest the skin to make 1 teaspoon, slice in half and juice)
- 2-inch fresh ginger, grated with a micro-plane or fine grater, or finely diced (approximately 2
teaspoons)
- 1 teaspoon minced garlic
- 1 cup fresh flat-leaf parsley, finely chopped (or cilantro for additional flavor kick)
- 2 tablespoons coconut oil
- 4 tablespoons coconut aminos (I use Coconut Secret brand)
- 1-2 dashes fish sauce for extra umami (I use Red Boat)
- sea salt and pepper to taste
Prep all ingredients in advance so you are ready to roll, this is a speedy cook time!
Rinse the shrimp, pat dry and season with sea salt and pepper. Heat 1 tablespoon coconut oil on
medium-high. Add the shrimp in a single layer and cook partially until one side is seared, about 1 minute.
Flip and sear the other side of each shrimp (do not fully cook). Remove to a plate or bowl and set aside.
Turn the heat down to medium and let it cool off a bit. Add the remaining coconut oil. Add carrots and
peppers. Cook 5 – 10 minutes until almost tender. Add ginger and garlic, orange juice, zest, parsley,
coconut aminos and fish sauce. Toss the shrimp back into the pan and cook for another minute until
shrimp is cooked through. Do not overcook – shrimp are best tender! Season with any addition salt,
pepper and coconut aminos to taste. Serve over wild rice.
Ginger Shrimp Stir Fry with Wild Rice
By Maria Ackerman of BeWellKitchen.org
Serves: 4
Lemon Rosemary Chicken Strips:
- 1 ½ pounds boneless, skinless chicken thighs in ½-inch strips
- 3 tablespoons extra virgin olive oil, divided
- 2 teaspoons minced rosemary
- Sea salt
- ½ teaspoon black pepper
- 1 ½ lemons, divided
- 2 leeks, thinly sliced
- 1 teaspoon minced garlic
Toss the chicken with 1 tablespoon oil, rosemary, 1 teaspoon salt and pepper. Trim ends from 1 lemon,
quarter lengthwise and remove the seeds. Slice quarters crosswise into ⅛-inch slices. Bring a small pot
of water to a boil over high heat. Add the lemon slices, lower the heat and simmer for 5 minutes. Drain
under cold running water. Rinse out the pot and refill it with 1 cup water and 1 tablespoon salt. Bring to
a boil. Drop in the blanched lemon slices and simmer for 3 minutes. Drain under cold running water, pat
dry. Heat a skillet over high heat for 5 minutes. Add 2 tablespoons oil. It should start to simmer
immediately; add the lemon slices and stir-fry quickly until golden. Stir in the leeks and reduce heat to
medium-high. Cook until leeks are soft and golden, about 3 minutes. Stir in garlic and cook 1 minute.
Push the leek mixture to one side of the skillet; stir in the chicken mixture and sear, without moving,
about 4 minutes. Mix in the leeks and continue cooking until the chicken is no longer pink, about 3-6
minutes more. Drizzle with juice from the remaining lemon half, to taste.
Bacon Brussels Sprouts:
- 4 slices nitrate-free bacon, cooked and cut into pieces
- 1 ½ pounds Brussels sprouts, halved, stems and ragged outer leaves removed (cut X's into them)
- 3 tablespoons extra virgin olive oil
- ¾ teaspoon sea salt
- ½ teaspoon black pepper
- 1 tablespoon balsamic vinegar
- 1 teaspoon maple syrup
Preheat oven to 425 degrees. In a large bowl, toss Brussels sprouts with 2 tablespoons olive oil, salt,
pepper and bacon pieces. Transfer to baking sheet and roast, stirring occasionally to ensure even
browning, until tender and caramelized, about 20 minutes. Place Brussels sprouts back in bowl. Add
remaining tablespoon olive oil, balsamic vinegar and maple syrup and toss to coat evenly. Serve!
Lemon Rosemary Chicken Thighs with Bacon Brussels Sprouts
Serves: 4
Spicy Roasted Wild Salmon:
- 4 (4 ounce) wild-caught salmon fillets
- Non-aerosol cooking spray
- 1 tablespoon cumin
- 1 tablespoon chili powder
- 1 teaspoon paprika
- Juice of 1 lemon
- Black pepper (to taste)
Preheat oven to 425F.
Place salmon fillets, skin sides down, on a baking sheet coated with cooking spray. Combine spices;
sprinkle then pat gently into salmon fillets. Squeeze lemon juice over salmon and sprinkle with pepper.
Roast for 10 minutes per inch of thickness until fish flakes easily when tested with a fork.
Sautéed Spinach:
- 1 tablespoon ghee
- 1 large shallot, sliced
- 6 ounces baby spinach leaves
Melt 1 tablespoon ghee in skillet. Add sliced shallots; sauté 30 seconds. Increase heat to high; add spinach
and toss 30 seconds. Put on plates and top with salmon.
Spicy Roasted Wild Salmon with Sautéed Spinach
Serves: 4
Brown Rice:
- 1 cup brown rice
- 1 ½ cups water
Put brown rice and water together in a pot with a lid. Set the heat to maximum, and bring the rice and
water to a boil, uncovered. Then put the lid on the pot, and reduce the heat to low/simmer. If your lid
has a steam valve, keep it closed. Let the rice simmer for 20 minutes. Turn off the heat and let the rice sit
in the covered pot for another 10 minutes. Enjoy with Mexican Beef dish.
Stir-Fry Mexican Beef:
- 1 tablespoon water
- 1 teaspoon ground cumin
- ½ teaspoon dried oregano
- 3 teaspoons minced garlic
- Non-aerosol cooking spray
- 1 medium green bell pepper, seeded, deribbed and cut into thin strips
- 1 medium onion, cut into thin wedges
- 1 jalapeno pepper, seeded, deribbed and thinly sliced (optional)
- 1 pound beef flank steak, cut into strips
- 4 tablespoons chopped cilantro
In a cup, combine water, cumin, oregano and garlic, reserving half. Coat a skillet with cooking spray over
medium heat; add half of the seasoned water, bell pepper, onion and jalapeno pepper; stir-fry for 2-3
minutes or until tender. Remove from skillet and set aside. To the same skillet add remaining seasoned
water and beef strips; stir-fry (half at a time) for 1-2 minutes, coating the skillet with additional cooking
spray as needed. Return vegetables and beef to the skillet; heat through; top with chopped cilantro.
Serve with brown rice.
Stir-Fry Mexican Beef with Brown Rice
Serves: 6-8
- 2 pounds beef stew meat
- 2 tablespoons arrowroot powder
- ½ tablespoon + 1 teaspoon salt
- 1 teaspoon + ½ teaspoon ground black pepper
- 1 ½ tablespoons coconut oil or olive oil
- 1 large onion, diced
- 1 large carrot, diced
- 1 stalk celery, minced
- 2 teaspoon minced garlic
- 2 tablespoons tomato paste
- 2 bay leaves
- 1 teaspoon dried thyme leaves
- 3 tablespoons balsamic vinegar
- 2 cups chicken broth
- 4 medium sweet potatoes cut in 2-inch chunks
- ¼ cup fresh parsley leaves, chopped
1. Pat beef dry with paper towels. In a large bowl, mix arrowroot, 1/2 tablespoon salt and 1 teaspoon
black pepper. Add the beef and toss until coated.
2. Heat a Dutch oven or soup pot over medium-high heat. Add the cooking fat and allow to melt, then
add the beef and brown on all sides. Give the meat plenty of breathing room so it forms a nice crust;
you might have to cook it in two batches. As it browns, remove the meat to a bowl.
3. When the meat is browned, add the onion, carrot, celery, and garlic to the same pan. (If it’s dry, add
another teaspoon or two of cooking fat). Sauté the vegetables until they’re soft and golden, about 10
minutes.
4. Add the tomato paste, 1 teaspoon salt, ½ teaspoon black pepper, bay leaves and thyme. Cook,
stirring often, about 2 minutes.
5. Pour in the balsamic vinegar and broth; stir to combine, then add the beef and accumulated juices to
the pot. Cover and simmer 1 hour.
6. Add the potatoes to the pot and simmer another hour, until the meat and potatoes are tender.
7. Simmer uncovered 5-10 minutes to thicken the gravy, then sprinkle with minced parsley before
serving.
Classic Beef Stew
By Maria Ackerman of BeWellKitchen.org
Serves: 4
- 1 avocado, cut into ¼-inch dice
- 1 plum tomato, seeded and cut into ¼-inch dice
- ½ medium red bell pepper, cut into ¼-inch dice
- 1 small jalapeño pepper, finely chopped
- 3 tablespoons finely chopped red onion
- 2 tablespoons chopped fresh basil
- 1 tablespoons lime juice
- 1¼ teaspoons sea salt
Combine the avocado, tomato, bell pepper, jalapeño, onion, basil, lime juice, and salt in a medium bowl.
Cover and set aside.
Tex-Mex Burgers:
- 1 pound grass-fed lean ground beef
- 2 slices nitrate-free bacon, cooked crisp and coarsely chopped
- 1 teaspoon ground cumin
- ½ teaspoon onion powder
- ¼ teaspoon smoked paprika
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 4 romaine lettuce leaves
Prepare a grill for direct high heat. Gently combine the beef, bacon, cumin, onion powder, paprika, salt,
and pepper in a medium bowl. Working the mixture as little as possible, form it into four ½-inch-thick
patties. Make a small indentation in the center of each patty with your thumb. (This helps them cook
evenly when they naturally puff up on the grill.) Place the burgers on the grill, close the lid, and cook for
4 minutes per side for medium, or to desired doneness. Remove from the grill; place each burger on a
lettuce leaf and top with the salsa.
Tex-Mex Burgers with Avocado Salsa
By JJ Virgin & Associates of JJVrigin.com
SuperFoods
Women's Hormone Health
The easiest way to get high nutrient meals into your daily diet is through shakes, soups & salads. Let's take a look at some of our favorite
SuperFoods and why you should love them!
Healthy Fats & Fiber
You either love them or you hate them for their 'interesting' texture but soaking them overnight (or at least 2 hours) helps take away the edge for smoothie bowls or chia pudding!
Chia Seeds
high in Omega 3 fatty acids
increase insulin sensitivity - slows
absorption of sugars
high in anti-oxidants
4gms protien per 2 Tbsp
high in calcium (5x more than milk)
10gms fiber per 2 Tbsp
Ground Flax Seeds: for your hormone healthBuy flax seeds whole and grind them as you use them to keep them fresh & always
keep them refrigerated. These are virtually tasteless in a shake and has a nutty
flavor when sprinkled on salads or oatmeal.
6 Tbsp chia seeds
2 cups almond unsweetened
vanilla milk
stevia to taste
pinch of salt
1/8 tsp vanilla extract
1/4 tsp cinnamon
1/2 cup blueberries (fold or
blend in)
Blueberry Chia Pudding
Topping: toasted coconut:
1/4 cup fresh blueberries
3 tsp raw pistachios crushed
Why we love them:
high in omega 3 fatty acids
5gms of fiber in 2 Tbsp - slows absorption of sugars
6gms of protien in 3 Tbsp
high in lignons to eliminate excess estrogen/cholesterol
Good for digestive health
Why we love them:
Smoothie Bowls for Breakfast
4 oz. unsweetened nut milk
1 scoop vanilla vegan protien powder
1/2 banana
1 C frozen raspberries
1 Cup baby spinach or baby kale
lemon juice
1 Tbsp almond butter
5 ice cubes (last) or more to thicken
Low sugar-high nutrient Smoothie bowls
Rasberry Smoothie Bowl
Green Smoothie Bowl (serves 2)
2 Cups spinach
1 frozen bananna
1/2 Cup frozen mango
1/2 avocado
2 Tbsp Chia seed
1/2 Cup Almond Milk
2 scoops vegan protien powder
Blend in mixer:
Place smoothie in bowl and top with: shredded
coconut, 1/4 C fresh blueberries, 1/4 C gluten-
free granola
Place smoothie in a bowl and top with:
fresh berries, chia seeds, pumpkin seeds,
cacao nibs, shredded coconut
We eat with our eyes - be creative with your toppings
and make something beautiful
*Frozen fruit , soaked chia seeds & avocado is key to making your bowl thick & creamy
Women's Hormone Health
Smoothie Bowls for Breakfast
Chocolate Smoothie Bowl
Blend together:
1 scoops vegan protien powder
1 Tbsp cacao powder
1/2 C Almond milk
stevia to taste (optional)
3 Cups crushed ice
1 frozen bananna
*while blending, add melted coconut oil
(1 Tbsp)
*place in bowl and top with 1/2 C rasberries &
1/4 C walnuts or gluten-free granola
Blueberry-Cacao Bowl
½ cup almond milk
1 scoop vegan protien powder
1 cup frozen blueberry
2 tbsp raw cacao powder
¼ medium avocado
1 large frozen banana
½ cup ice
place in bowl and add topping: 1/4 C fresh blueberries, pumpkin
seeds, hemp seeds, goji berries, chopped Brazil nuts
Blend together:
Women's Hormone Health
Women's Hormone Health
Bonus Shake Recipes
Chocolate Chip Mint Smoothie
1 C unsweetened almond
milk
1 scoop vegan protien
powder (chocolate) or 1.5
Tbsp cacao powder with
vanilla shake mix
1/4 C raw cacao nibs
1 tsp vanilla
1/2 C frozen blueberries
1/2 frozen bananna
1 Cup spinach
5 mint leaves
crushed ice last to thicken
Happiness Sunflower Shake
1 C unsweetened nut milk
1 scoop vegan vanilla protien powder
2 Tbsp chia seeds, soaked overnight
2 Tbsp sunflower seeds (or sunflower
butter)
1 C Kale (frozen/chopped)
add ice last to thicken
1 cup canned full fat coconut milk -
chilled
1 scoop vegan vanilla protien powder
1 C frozen peaches (peeled & cut into
chunks)
2 Tbsp ground flax seeds
lemon zest
add ice as needed to thicken
Tropical Peach Smoothie
1 scoop vegan vanilla protien
powder
2 tbsp ground flaxseeds
1/2 avocado
1/2 cup frozen berries
1/2 banana
1 cup unsweetened vanilla almond
milk
Strawberry Bananna Smoothie
Sleep is by far more important for weight loss than diet or exercise for women
with hormone imbalance. Sleep, or lack of, will determine what foods your
crave, how much you eat and how you metabolize your food. Most
importantly, it controls your insulin sensitivity. Studies show that you need at
least 7.5 hrs of sleep each night to reset your insulin response - how can we
get that?
Good sleep hygiene: no screens within 1-2 hours of going to bed- take a
relaxing Epsom salt bath (magnesium is relaxing), read a good book, nurture
yourself, visit with your loved ones, or sip some herbal tea.
Journaling: Empty your brain of bothersome thoughts and resolve the days
highs and lows by putting pen to paper -so you can relax & fall asleep when
you close your eyes. During this 30-day reset, take time to reflect on the daily
intention to become more connected with yourself and how to decrease daily
stressors in your life.
Dark and light: black out curtains, lights from alarm clocks, electronics
should be covered or turned away - light will naturally awaken you. In a
perfect world, as the sun comes into your room you will slowly wake up (if you
have that luxury!) Getting natural sunlight in the morning for 30 minutes helps
to reset your natural circadian rhythm
Sleep better for Hormone balance
Womenshormonehealth.com
Breathing meditation: As you lay in your bed, practice a simple abdominal
breathing meditation: put your hands on your belly and as you breathe slowly in
(and your abdomen fills with air)- say to yourself ‘Im breathing in’ and hold
briefly - and then, breathe out ‘Im breathing out’ while completely emptying your
belly. You can also repeat a mantra that is meaningful for you like 'the universe
always takes care of me' or 'Im grateful for my life'. Focusing on the breath is a
way to clear your mind and at the same time calm your body to get ready for
sleep. *Breathing meditation can be done at anytime of the day if you find
yourself stressed and a nice practice to incorporate into your day.
Exercise for your hormonal pattern: In most cases, exercise is best in the
morning and before 2pm. Exercise raises cortisol if vigorous and lowers if more
gentle. Yoga, walking or stretching is good for evening and after dinner. It is
true that moving your body helps you sleep better but exercise too close to
bedtime can work against you.
Waking up at 3am? You probably need some blood sugar support. Eat a
handful of nuts, seed or almond butter on celery, 1/4 avocado or 1/2 protein
shake 30 minutes to an hour before you go to bed to keep your blood sugar &
cortisol levels stable throughout the night.
Womenshormonehealth.com
The biggest disruptor to women's health is stress. Stress can be both emotional
and physical. During your 30 day program, we want to invite you to expand your
relaxation practices and provide moments of connecting to your body.
Soul searching and self nurturing help decrease cortisol and help support burned-
put adrenals. Negative thoughts cause more stress in the body because our body
listens to every thought we think. Practice more self compassion and self-love.
You have put everyone else's needs before your own, this is the time to find out
what you need to feel happy & fulfilled.
We recommend you write in your journal every day during this process and
beyond.
Mind-Body Connection
Protect your privacy
Start with an entrance meditation
Date every entry
Write about your goals
Keep (and re-read) what you write
Write quickly.
Tell yourself the truth. ...
Write naturally.
End every entry with affirmations
9 Tips for Journaling
Womenshormonehealth.com
13. Make a list of all that you are grateful for in your life right now?
14. Who can you mail a thank you card to?
15. What is something you can give away to someone less fortunate than you?
16. What is something you love about your looks?
17. What has been your most recent miracle?
18. What is something you can do for fun today?
19. What act of kindness can you perform for a stranger today?
20. What does your body need today to feel it's best?
21. What are my goals for my self this year?
22. What do I love about my self right now?
23. What am I really good at doing?
24. What do I admire in other people?
25. Where could i show myself some more compassion?
26. How can I make today a master peice?
27. What part of my life needs a little more TLC?
28. What type of friend am I and whose friendship do I cherish?
29. How could I be a more generous person to myself & others?
30. Could I have more faith and trust in the process of life?
This is a list a suggested journal prompts. Please use your time journaling in a way that feels best to you.
1. What is your intention for the program? Think of your goals and commitments. 2. What is the quality of your self talk? Are you honoring the goddess inside you? 3. What can you do today to embrace more pleasure into your life? 4. What can you let go of that is no longer serving you? 5. Who or what can you forgive and release any negative feelings? 6. How can you be more loving to yourself and others today? 7. Where can you ask for help in your life? 8. Where do you need to establish and honor your boundaries? 9. How can you slow down and bring more mindfulness to your meals? 10. What friend can you call and connect with today? 11. How can you treat yourself today (without food)? 12. What can you do for your body today that makes you feel strong?
Womenshormonehealth.com
Learn to Meditate
“The act of meditation is being spacious.” —Sogyal Rinpoche
In today’s often stressful world, it is important to make time for restorative activities.
Allow yourself to create the balance you need for healthy tissue repair and
regeneration of the mind and body. Meditation improves state of mind, physical well-
being, quality of life, and self-awareness. If you have a chronic disease, meditation
has especially powerful effects.
Remaining present and observant under challenging situations can improve your
stress response. Strengthening your meditative abilities can also reduce the negative
physical effects of stress.
If meditation has been around for thousands of years and we know it's good for
us, why don’t more people meditate?
Time management is the obstacle for many. Setting the time aside to meditate can be
challenging when people have many roles and responsibilities. Yet meditation actually
improves productivity and mood while promoting health. Even in small doses,
meditation
changes brainwaves and improves resilience. Meditation has been practiced by many
cultures all over the world to create and sustain a focused, present mental state.
Meditation can be defined as focused, contemplative time.
Usually practiced in a quiet location, meditation changes heart rate, breathing, and
cortisol responses. Meditation affects the entire body in a positive way. People
meditate while lying down, sitting, or walking, as long as they can achieve a calm and
positive state of mind.
It only takes a few minutes a day to improve your health!
Calm your mind, calm your life- You can do this!
Get started today:
-Set aside just three minutes a day. Many people find it easiest to schedule that
time around a common activity like waking up, just after breakfast, at the end of a
workday, or just before bed.
-You can set a quiet tone on your phone to keep track of time.
-Embrace wherever you are. You do not need a special place to meditate: on the
bus, at a park, on your bed, at work, or anywhere else. Just choose a location
where you feel comfortable and unlikely to be interrupted.
-Get comfortable. You can sit, lie down, stand, or a walking meditation—whatever is
most comfortable for you in the moment.
-Take deep abdominal breaths. Focus on the breath, you can even put your hands
on your belly. Some people count their breaths, while others prefer to repeat a word
to themselves (silently or aloud). Do whatever feels right in the moment.
-Be kind to yourself. There is no wrong way to meditate, so be accepting of
whatever happens.
-Scan your body. Pay attention to how you feel, scanning your body from your scalp
all the way to your toes.
-Identify the areas that are relaxed, those that are tense, and how you’re holding
your body.
-If you find your mind wandering, bring it back to your breathing and how your body
feels. There is no agenda, opening your mind to nothingness is where the magic
begins. Reference from the Institute of Functional Medicine
Women's Hormone Health
Sressed (phase 1) - high cortisol
-Exercise outdoors is more calming and reduces cortisol more effectively
-Don't overexercise, it can back-fire by raising cortisol higher and making it more difficult to
burn fat - and can also move you into phase 2 & 3 of adrenal fatigue.
-No high intensity exercise after 2pm - walking, yoga, Bar method, pilates are better for
afternoon and evening.
-Add 20-40 minutes of brisk cardio 2 days a week with additional walking daily (6-10,000
steps)
-A 15 minute walk after dinner (with your dog) is a great routine to start preparing for deep
sleep
-Avoid long, treadmill runs (>40 min) as this will also block fat burning
-Weight training: 2 strength training workouts each week to work entire body (pushups,
squats, core training) 30 minute sessions with a 5 minute cardio warm-up before and after
-Specific supplements can relax and lower cortisol levels for improved insulin response
(see supplement list)
Wired & Tired (phase 2) - high/low cortisol
-Cardio work-outs in the morning to ensure cortisol does not rise in the afternoon and
evening (HIIT exercising are effective, less time and not exhausting)
-Gentle yoga or walking in the afternoon/evening
-High intensity interval training ( HIIT) - twice a week do a morning interval training session
by doing 30-60 second bursts at your highest intensity, followed by 1-2 minute cycle of an
easy pace. A 5-minute warm up, 5 intervals, and a 5 minute cool-down - and you are
done!
-Strength-training twice a week - all over body strengthening - squats, lunged, lifting,
balancing
-Stretching session 1 hr before bed help to decrease night time cortisol levels (3-
10minutes)
-Specific supplements can help to relax and calm at the end of the day (see supplement
list)
Exercise for the Cortisol ChallengedAccording to your Self-Assessment Quiz
Womenshormonehealth.com
Hit the Wall (phase 3) - low cortisol
*Please schedule a free consultation if you find yourself in this phase so we can
figure out how to make this program work for you
-if you have low blood pressure (dizzy when going from sitting to standing) it is
important for you to ADD sea salt to your diet to raise your blood pressure and
probably a licorice supplement.
-You also have frequent low blood sugar - do not go more than 4 hours without
eating a small snack of protien, fat or unlimited vegetables.
-Be gentle with yourself as you heal yourself - only you know what is right for you
-Gentle morning walk 10-20 minutes to move your body but do not do more than
makes you feel good
If it feels right, add an evening walk 10-20 minutes
-Yoga (restorative) and definitely not Hot Yoga or Ashtunga/power yoga
Supplements to restore normal cortisol levels (see supplement list)
A BIG mistake women make when trying to lose a few pounds is to over-exercise
which is counter-productive if you have either high or low cortisol levels. If you
need a nap after spin class, it probably isn't right for you at this time until you heal
When doing a detox type diet, women do better if exercise is not too vigorous but
enough to move your body for short periods of time (high intensity interval training)
plus resistance training like weight training or TRX. Yoga (not hot), pilates and
Barre classes are all good choices during this program.
.
Womenshormonehealth.com
Foods Highest in Zinc & Selenium: These minerals are abundant in commonly eaten foods, so most Americans have no
trouble getting enough of them through diet. The goal is to get around 200mcg
Selenium a day and around 20-40mg Zinc.
Fish and Shellfish
If you like seafood, especially shellfish, it should be easy for you to get enough zinc and
selenium.
- A 3-ounce serving of cooked crab meat has 5 milligrams of zinc and 41 micrograms of
selenium, giving you about half the zinc you need daily and three-fourths of your
recommended daily intake for selenium.
-Oysters are particularly high in zinc, with 27 to 50 milligrams per serving
-salmon and halibut are high in selenium, providing 40 micrograms per 3-ounce portion.
Meat and Poultry
Meat and poultry are high in zinc and selenium.
-A 3-ounce serving of cooked pork provides more than half the zinc you need daily and
two-thirds of your recommended daily intake for selenium.
-Beef is also rich in both minerals, with about half your daily requirement for zinc and 30
percent of the selenium you should get daily in each 3-ounce serving.
-Three ounces of cooked chicken contains one-fourth to one-sixth of the zinc and one-
fourth of the selenium you need daily.
Nuts and Beans
If you're a vegetarian, you can get these minerals from nuts and beans.
-A 1/2-cup serving of baked beans or chickpeas has about 10 percent of your
recommended daily intake for zinc
-1 ounce of cashews provides 10 to 20 percent of your zinc requirement.
-Brazil nuts are exceptionally high in selenium. Eat only 2 Brazil nuts -because overdose
can lead to fingernail loss, skin rashes, fatigue and irritability.
Thyroid Health
Zinc & Selenium are Important Minerals for Optimal Thyroid Function
Thyroid Health
Hashimoto's Thyroiditis
If you have been diagnosed with an autoimmune thyroid disease, AKA Hashimoto's,
you will need to continue with your gluten-free diet and life-style long term to calm
down the auto-immune response. Because the immune system is overactive and on
high-alert, there is a validated theory of molecular mimicry. This means that the
molecular structure of gluten (wheat) and thyroid tissue look similar. So, whenever
your body is exposed to wheat or gluten, the immune system starts to attack the
thyroid tissue as it sees the gluten as a reason to rev up again. Studies have also
shown that the protien in dairy, casein, can also be mistaken for thyroid tissue.
It is probably best to avoid both wheat and dairy with Hashimoto's thyroiditis.
Thinking about being gluten-free for life is a lot to wrap your head around but you will
see as we complete our 30-day reset, it's not impossible. You will be feeling so great
and have new habits that you will realize that it is sustainable for the long-term.
Liver Detoxification for Healthy Hormone Balance
Chinese Medicine’s view of the liver is that it allows energy to move freely throughout the
body- called Liver Qi (chee). Moving the Liver Qi, energetically, helps to keep hormones
balanced and your moods stable. ‘Stuck’ liver energy, called Liver Qi stagnation, is often
caused by stress and can turn to depression, PMS, or anger.
Moving our Liver Qi with exercise or acupuncture helps keep us feeling balanced and
keeps us off the hormone rollercoaster. Walking, yoga, Tai chi are gentle ways to move
your liver Qi - or if you don't have low cortisol, you probably feel better with more
vigorous exercise.
Healthy liver detoxification is essential for healthy hormone balance in women. Optimal
liver function allows proper break down of estrogen for elimination. This is important for
the prevention estrogen dominance and harmful estrogen metabolites associated with
hormone-related cancers.
While there are many supplements and products designed for detoxification or cleansing
the liver, it doesn’t have to cost you anything but a trip to the grocery store or farmer’s
market. Cruciferus vegetables including broccoli, cabbage, brussel sprouts are important
to include in our diet for helping us eliminate estrogens that have been broken down in
the liver. Ground flax seeds contain lignons that also act as a mop and clean up broken
down estrogens and guide them out of the body- just sprinkle them on your food or in a
smoothie daily.
Womenshormonehealth.com
Not only does 70 % of your immune system live in your gut but it can also be called
your second brain. The enteric nervous system which is made up of your entire
intestinal track and produces more serotonin than your brain gives rise to the saying
"I have a gut feeling"! The Gut-Brain axis is highly sensitive to your gut health.
The community of bugs, including bacteria, that live in our intestine are called the
gut microbiome. Because of the important role it plays beyond digestion,
metabolism and our immune system, we need to keep our gut health a priority.
Bacteria in the gut break down our food and produce necessary chemicals. Poor gut
health and low amounts of good gut bacteria are associated with depression,
obesity, inflammatory bowel disease and autoimmune conditions that can stem from
stress, poor diet or infections caused recently or as far back as childhood.
The term 'leaky gut' is a popular topic and has been verified in scientific literature
referring to it as a 'permeable intestinal membrane'. When this barrier is disrupted
by inflammation, large food proteins are allowed to enter our system and we can
mount an immune attack. The importance of healing and keeping this barrier
healthy, can not be understated for optimal health and to resolve chronic conditions.
Optimal Health Begins in the Gut
Womenshormonehealth.com
Gut Essentials
Regular stools: Avoid constipation for regular detoxification of your body. Your
goal is 1-2 brown, snake-like stool (not loose, not hard) per day.
Diverse microbiome: Eating fermented foods like sourkrout, kimchi, kambucha
or taking a multiple strain probiotic boosts the good guys (bacteria) in your gut that
is essential for your immune system and brain signaling
Prebiotics: This is what the good guys eat to maintain a healthy population in
your gut - artichokes, garlic, onions, leeks, asparagus, legumes, oatmeal, quinoa
Digestive enzymes: Look at your nails, do you see vertical lines? Do you have
reflux? you are probably deficient in Hydrochloric acid - this is what helps your
food digest and distribute nutrients like Vitamin B12 to your body. NEVER take
Prilosec, or Zantac to get rid of your acid - it's actually a sign that you need more!
Food Re-introduction
As we complete the 21-day portion of the cleanse, we can start to re-introduce
some or all of the foods we eliminated. We complete this process slowly over 1-2
weeks to help us be more aware of foods that we may have intolerances or
sensitivities. Food intolerances can be different for everyone. It can be a
headache, low energy, skin breakout, digestive upset or irritability - you will know
because you have been feeling great without it, and then you don't after it has been
reintroduced. Here is how it works:
1. Choose one of the eliminated foods to re- introduce: wheat, dairy, soy, eggs
2. Eat that one food each day for 4 days beforedeciding if you have any symptoms related to that food (it takes 4 days to fully eliminate a food from your body)
3. Continue to re-introduce each food every 4 days. If you have Hashimoto's, please stay away from Dairy & Wheat and continue to eliminate them from your diet going forward.
4. Note in your journal if you have any symptoms of intolerance - they do not have to be digestive symptoms but they can be related.
5. After re-introduction phase, make an effort to eat a variety of foods as eating the same lunch or dinner daily can start to cause problems of intolerance as well.