INSULITE PCOS EMPOWERING WOMEN WITH PCOS TO TRANSFORM THEIR LIVES MONTH

Transcription

1 INSULITE PCOS EMPOWERING WOMEN WITH PCOS TO TRANSFORM THEIR LIVES MONTH 2

2 Congratulations! You re now in Month 2 of 12 in the PCOS 5-Element System - the world s only process to teach you how to take charge of your PCOS to transform your life. Here are some tips for success: Keep showing up: download the Monthly Success Packet, watch each 5% Solution Weekly Video Tip, join the VIP Inner Circle Empowered Community on Facebook, and attend Empowered Hour each month (the 3 rd Thursday of each month at 3 pm Pacific / 6 pm Eastern). Make time for yourself clear out your schedule as much as possible it s better to feel bored and have to give yourself a facial than experience constant stress from an overburdened schedule. Robin s motto: If it s not a hell yes, it s a hell no! Page 1

3 Quickstart Checklist Take Control General tip: Schedule 15 minutes in your calendar every week same day and time, to watch the Weekly Video Tip actually schedule it in your calendar! Nutraceutical Solution Element #1: Take your supplements as suggested. You ll notice better health more quickly. Food as Medicine Element #2: Eat a hormonally balanced meal every time you eat see Weekly Video Tip Week 5. You can sprinkle in a little fruit here and there but stick to only one piece a day, or one cup of berries is even better. Try a shake for breakfast - see Weekly Video #7 for more info. Movement as Medicine Element #3: Up your daily walking to 5,000 steps per day. If you re feeling pretty good, add in something else 1-2 days a week. My latest favorite is Pilates on the machine. It s a great workout without stressing out my body too much. You may have something else you want to try. Go for it! Cravings Awareness Element #4: Begin noticing your cravings. When do you have them? What do you crave? What is one thing you could change right now to improve them? (i.e. get more sleep, eat a hormonally-balanced meal, slow down ) Support Community Element #5: Post in our Empowered Community at least once this week with an update. Brags, gratitudes or desires are a great way to celebrate and we get more of what we celebrate! Post here: Page 2

4 PCOS Success Tracker What you measure improves. This month you re going to track the things that will help you stay on track with taking control of your PCOS and transforming your life. This will bring more awareness to these simple daily habits that over time, will bring you some healthy results! Today I took my supplements morning and night: 3 GlucX upon rising or between meals, 2 each of RejuvaPlus, InsulX and PolyPlus with breakfast and dinner, 3 GlucX before bed. Today my breakfast was hormonally balanced with a healthy protein, fat and carbohydrate. (See the Eating Rules for Hormone Balance below). 3 days this week I walked 5,000 steps. I am cleaning out my pantry, refrigerator and freezer of food that doesn t serve me on my get-healthy journey. I write 5 gratitudes in my journal every evening before bed. I read my 3 words that describe how I want to see myself right now every day in the mirror. I share a brag, gratitude or desire in our Empowered Community at least one time this week to make sure I m getting the support I need. Page 3

5 6 Meal Options Here are six brand new meals to help spark your creative juices in the kitchen. Use the 5% Solution by making small changes over time with your meals. Slowly, add in more supportive foods and let other, non-supportive foods, slowly drift away out of your kitchen and off your plate. Breakfast 1. Breakfast Vegetable Casserole Shake 2. Tropical Smoothie Lunch/Dinner 3. Beef and Mushroom Stroganoff (DF & GF) with Spaghetti Squash Noodles 4. Southwest Chicken Soup 5. Spinach Bacon Quiche 6. Roast Chicken and Root Veggie Mash Tips Make extra and eat leftovers for breakfast or lunch Schedule in time to shop each week Make cooking a priority Page 4

6 Breakfast Vegetable Casserole Meal One Breakfast Servings: 10 Active Time: 20 m Total Time: 65 m 2 tablespoons olive oil 8-10 mushrooms, sliced 2 teaspoon minced garlic ½ red onion, diced 2 bell peppers, diced 2 cups packed baby spinach, roughly chopped 20 ounces shredded zucchini 10 eggs ⅓ cup coconut milk ¼ cup hot sauce (more or less to taste) Salt and pepper 1. In a large skillet over medium heat, heat oil. Add the mushrooms, onions, peppers, and garlic let cook for 3 minutes. Add a small pinch of salt. Add in the baby spinach and allow it to wilt, remove from heat, set aside. 2. Generously spray a 9 13 baking dish with nonstick cooking spray. Lay the shredded zucchini in the bottom of the dish and press to make sure they are spread out evenly. Add the veggies over the zucchini, set aside. 3. Position a rack in the center of the oven and preheat the oven to 375ºF if you are baking the casserole immediately. 4. In a large bowl, whisk together the egg, coconut milk, hot sauce, and a big pinch of salt and pepper. Pour the egg mixture over the prepared veggies. 5. Bake the casserole, minutes. Allow the casserole to cool for 10 minutes before slicing and serving. Page 5

7 Tropical Smoothie Meal Two Shake Servings: 1 Active Time: 5 m Total Time: 7 m PowerPaleo, 1 scoop, or VeganVanilla, 2 scoops 1-2 tbls ground flax seed or chia seed ½ cup frozen mango ½ cup coconut milk ½ cup water (or ice) Pinch of ground ginger 1. Blend the ingredients with ice and water as needed. Page 6

8 Meal Three Lunch/Dinner Beef and Mushroom Stroganoff (DF & GF) Servings: 4 Active Time: 30 m Total Time: 8 h 0 m 1 onion 1 1/2 pounds crimini mushrooms 2 cloves garlic 4 tablespoons arrowroot powder, or more as needed 1 teaspoon sea salt, plus more to taste 1/2 teaspoon ground black pepper, plus more to taste 3 pounds chuck roast 3 tablespoons bacon fat, or olive oil 2 sprigs fresh thyme 1/4 cup red wine 1 cup beef stock, or chicken stock 2 tablespoons organic tamari sauce (wheat-free) or coconut aminos 1 1/2 teaspoons ground mustard 1 cup coconut cream 1/4 cup chopped fresh parsley 1. Preheat the Crock Pot or Slow Cooker on high. 2. Slice onion and mushrooms and mince garlic. 3. Place half the arrowroot powder in a large bowl with sea salt and ground pepper. 4. Cut beef into 1/2 inch wide strips and dredge in arrowroot mixture. 5. Heat bacon fat or olive oil in a large pan over medium high heat. Working in small batches, brown the beef on all sides, then transfer to the slow cooker. 6. Add onions, mushrooms, garlic, and thyme to the slow cooker with the beef and reduce heat to low. 7. Back in the pan on the stove, add the wine and broth and bring to a boil, gently scraping the bottom of the pan to incorporate any brown bits on the bottom. Add worcestershire sauce, and dry mustard while constantly stirring. 8. Sprinkle in remaining arrowroot powder until sauce is blended and begins to thicken. 9. Pour sauce over ingredients in slow cooker and cook on low for 6-8 hours until the beef is extremely tender. Remove thyme. Stir in coconut cream about 15 minutes before serving. 10. Chop parsley. Serve garnished with chopped parsley. Page 7

9 Spaghetti Squash Noodles Meal Three Lunch/Dinner Servings: 4 Active Time: 3 m Total Time: 45 m 1 large spaghetti squash, apx. 1 pound 1. In a shallow, glass or ceramic baking dish, roast the squash at 375F for minutes or until squash is soft when punctured with a fork. 2. When cool enough to handle, cut squash in half longwise. Scoop out seeds and discard. Gently scoop out spaghetti flesh and set aside until ready to use. Page 8

10 Southwest Chicken Soup Meal Four Lunch/Dinner Servings: 4 Active Time: 20 m Total Time: 2 h 0 m 2 onions 4 poblano chiles 3 carrots 3 celery ribs 1 head garlic 1 jalapeño pepper 2 cups cherry tomatoes 2 tablespoons bacon fat, or coconut oil 1 tablespoon ground cumin 1 tablespoon ground coriander 1 teaspoon coarse sea salt, plus more for seasoning chicken 1/2 teaspoon ground black pepper, plus more for seasoning 1 quart chicken stock 2 cups cooked chicken 1 bunch cilantro 2 avocados 1 lime 1. Preheat oven to 400F. 2. Coarsely chop onions, green chiles, carrots, and celery ribs. Peel garlic and deseed and chop jalapeno. 3. Place onions, chiles, garlic, carrots, celery, tomatoes, and jalapeno in a shallow baking dish with bacon fat or coconut oil. Top with cumin, coriander, sea salt, and fresh ground black pepper. Roast in the oven for about 45 minutes or until veggies begin to soften, tossing after 10 minutes to coat veggies in fat. 4. Add roasted veggies into a stockpot with the broth. Using an immersion blender, partially blend and thicken the soup. (If you don't have an immersion blender, use a standing blender to puree about half of the soup.) Add shredded chicken and continue cooking on low for 30 minutes to 1 hour to meld the flavors. Season with additional salt and pepper to taste. 5. Wash and chop cilantro. Peel and dice avocado and cut lime into wedges for garnish. 6. Ladle soup into shallow bowls and top with cilantro and avocado. Page 9

11 Sweet Potato Quiche Crust Meal Five Lunch/Dinner Servings: 4 Active Time: 10 m Total Time: 30 m 1 sweet potato 1 tbls coconut oil 1. Preheat oven to 350F. 2. Melt the coconut oil in the quiche or pie dish. 3. Grate the sweet potato. 4. Layer the bottom and sides of 1 baking dish with shredded potato. 5. Pre-bake potato lined dish for 20 minutes while you prepare the other ingredients. 6. Remove crust from oven. 7. Using a spatula, press the crust back into the sides (the sides tend to sink a bit when baking). 8. Fill with crust with quiche filling of your choosing (search recipe box for "quiche") and finish according to quiche recipe instructions. Page 10

12 Spinach Bacon Quiche Meal Five Lunch/Dinner Servings: 4 Active Time: 20 m Total Time: 50 m 1 quiche crust 1 leek 2 cloves garlic 1 pound bacon 1/4 teaspoon ground black pepper 1/2 teaspoon paprika 1 pound spinach or kale broken up into small pieces 10 eggs 1/4 cup filtered water 1. Preheat oven to 350F. 2. Chop the leek and mince the garlic. 3. Chop bacon into slivers and fry in a pan. Remove with a slotted spoon. 4. Pour off all but 2 T. bacon fat, filter through a mesh strainer and reserve for later use. Sauté leek with pepper and paprika in bacon fat until translucent. 5. Add the spinach and garlic, cover, and cook just until the spinach wilts. 6. Transfer the spinach mixture to a colander and use the back of a spoon to firmly press out as much liquid as possible. 7. Distribute spinach, bacon, and leek evenly on top of the quiche crust. 8. Beat eggs together with filtered water. 9. Gently pour beaten eggs in evenly, and bake quiche for 30 minutes or until set. 10. Serve immediately or reheat later in the oven. Page 11

13 Roast Chicken (DF) Meal Six Lunch/Dinner Servings: 4 Active Time: 20 m Total Time: 3 h 0 m 8 pounds whole chicken 1 large onion 1 head garlic 1/4 cup coconut oil 1/2 lemon Coarse sea salt Ground black pepper 1. The night before, remove chicken from freezer and defrost in a sink or large bowl of cool water. 2. Preheat the oven to 375F. 3. Remove chicken from package, remove giblet bag from chicken cavity, rinse well, and pat dry. Save giblets in the fridge for making stock. 4. Peel and slice onion. Slice garlic in half to expose the center of the garlic cloves. Soften the coconut oil or lard. Cut lemon into wedges. 5. Place onions in a baking dish and sit chicken atop with legs under the chicken. 6. Insert lemon and garlic into the chicken cavity. 7. Rub ¼ cup of softened fat over chicken skin. 8. Sprinkle generously with sea salt and pepper. 9. Bake for 30 minutes, then using tongs and/or potholders, gently flip the chicken so that the legs are up. 10. Salt and pepper the flip side of the chicken and bake for a total time of 20 minutes per pound. The chicken is done when a meat thermometer inserted into the leg or inner thigh (avoiding the bone) reads 165F and the skin is nicely browned and crisp. 11. Gently remove the chicken to a serving platter. Page 12

14 Root Veggie Mash (DF) Meal Six Lunch/Dinner Servings: 4 Active Time: 45 m Total Time: 1 h 0 m 1 head garlic 8 root vegetables, (sweet potato turnips carrots radishes rutabaga etc) 1 large onion 1/2 cup coconut oil 1 teaspoon coarse sea salt, plus more to taste 1/2 teaspoon ground black pepper 1. Preheat oven to 400F. 2. Slice garlic in half to expose the center of the cloves. Peel thick skinned root veggies. Cube all the root veggies and coarsely chop the onion. 3. Place onions, garlic, and root veggies in a baking dish with half of the lard or coconut oil evenly distributed. Sprinkle with sea salt and pepper. 4. Bake for minutes, until root veggies are soft when a fork is inserted. 5. When soft, transfer the hot root veggies to the food processor with the pan juices. 6. Add the remaining half of the lard or coconut oil and puree until smooth. Page 13