INSULITE PCOS EMPOWERING WOMEN WITH PCOS TO TRANSFORM THEIR LIVES MONTH 4

Transcription

1 INSULITE PCOS EMPOWERING WOMEN WITH PCOS TO TRANSFORM THEIR LIVES MONTH 4

2 Welcome to Month 4 of 12 in the PCOS 5-Element System VIP Inner Circle Membership the world s only process to teach you how to take charge of your health to transform your life. I m so glad you re here! Here are some tips for success this month: Empowered Hour has a new page go here to join in each month or listen to replays: Wherever you are you re in the perfect right place. Remove toxic chemicals from your home and garden to help balance your hormones: check for BPA plastics, check your body care and makeup here: and get rid of the toxic ones, get rid of household cleaners except for white vinegar and Bon Ami, change out your laundry detergent for a super healthy, biodegradable one and get rid of all toxic garden products (there are great websites and podcasts for organic gardening). Get some wool dryer balls for the dryer instead of using toxic dryer sheets, and add a few drops of essential oils to make your clothes smell good. Pamper yourself regularly! Take a hot bath with 2 cups of Epsom salts, 1 cup of baking soda and 10 drops essential lavender oil. Page 1

3 Quickstart Checklist Take Control Nutraceutical Solution Element #1: If you re feeling a bit edgy or your cycle is coming too frequently, try doubling up on the PolyPlus to see what you notice. You can double up for one day or weeks. Keep us posted in our support FB community as to what you notice. Food as Medicine Element #2: This month it s time to remove dairy from your diet. Dairy is a hormone disruptor in many ways and it raises the hormone insulin. Studies show a negative relationship between the consumption of dairy products and risk of type 2 diabetes and metabolic syndrome which tells us that it really causes blood sugar problems. I understand that removing dairy may seem a little bit tricky to do because cheese is served at every social gathering and party and it s on many of our favorite foods. But you can do it. Bring your own foods and learn how to make cashew cheese if you need a substitute. You ll be so happy you took this next step because even your digestion will improve! Movement as Medicine Element #3: Exercise is so great for improving insulin sensitivity, i.e. getting blood sugar into the cells, so you have better energy and you stop storing fat around your middle. This month shoot for at least 3 days a week of 30 minutes of exercise doing something that you love. You ll need to shake your booty a little bit because walking may not be enough now unless it s power walking! One quick suggestion: run up several flights of stairs and rest while you come back down. Repeat this 4 times and you re done! Cravings Awareness Element #4: Are there certain times of the month that are worse than others? Even if you are in menopause, you ll notice that as the moon wanes from full moon to new moon, your cravings may increase. This is the time to turn inward a bit by getting more sleep, reading a good book, taking a long, hot bath and really nourishing yourself inside and out. Giving yourself some grace like this will help to decrease cravings! Support Community Element #5: How are you showing up for yourself and others right now? Are you asking for help when you need it? Are you seeking out like-minded women and becoming aware of those who are toxic in your life? Be bold this month and reduce or eliminate the time you spend with one person who you ve identified as not being supportive of you or your life s journey. If it s you, then go back to reading your Personal Statement every day to help turn those thoughts around! Page 2

4 PCOS Success Tracker What we measure improves. This month take a moment to fill in the blanks. List 3 things that have improved for you with your health: List 3 things that you re grateful for: List 3 things that you learned from Empowered Hour or Inspiration Hour this month: List 3 things that you want to focus on this month: Page 3

5 Meal Options for Month 4 Breakfast 1. Breakfast Sausage Shake 2. Green Colada Smoothie Lunch/Dinner 3. Cabbage Wrapped Tacos Asian Inspired 4. Slow Cooker Chicken Chili 5. Simple Burger Bowls with Sweet Potato Fries and Harissa Tahini Sauce 6. Lemon Garlic Salmon with Roasted Broccoli and Side Salad Tips Here are some quick rules when making a shake: Always add healthy protein, fat, carbohydrates and fiber. Use coconut milk, almond milk and/or water for your base. Add vegetables whenever possible (the more the better). Focus on low sugar carbs like berries and vegetables. Use ground flax and chia seed for nice fat and fiber. Page 4

6 Breakfast Sausage 5- Element Meal One Breakfast Servings: 3 Active Time: 5m Total Time: 18m 1 lb organic ground turkey or chicken 1 tsp fennel seeds ½ tsp garlic powder ½ tsp ground pepper 1 tsp dried ground sage ½ tsp Himalayan pink salt ¼ tsp onion powder 2 tbsp ghee, butter or olive oil for cooking 1. In a large bowl add ground turkey or chicken. 2. Add in spices, fennel, garlic, pepper, sage, salt and onion. 3. Mix to combine. 4. Form into 8 2 oz. patties. 5. In a pan over medium heat melt/heat fat. Cook each patty about 6 minutes each side. Note: Enjoy a patty or two with a breakfast salad. Add arugula, left over roast veggies and a poached egg and a sausage patty to a plate. Drizzle with olive oil and top with a few pumpkin seeds! Delicious! Page 5

7 Green Colada Smoothie 5- Element Meal Two Shake Servings: 1 Active Time: 5m Total Time: 7m PowerPaleo (1 scoop) or Vegan Vanilla (2 scoops) Protein Powder Fiber: 2 tbsp ground flax ½ cup full fat coconut milk ½ cup water ½ cup frozen coconut chunks ¼ cup frozen pineapple 1 cup spinach 1 tsp raw local honey (optional) 1. Blend all ingredients. Enjoy! Page 6

8 Meal Three Lunch/Dinner Cabbage Wrapped Tacos Asian Inspired (DF/GF) Servings: 4-6 Active Time: 10m Total Time: 4-6h 1 head purple cabbage For filling: 1 lb chicken breast or thighs 2 garlic cloves minced ¼ cup water or chicken bone broth 1 tbsp lime juice 1 tsp sesame seed oil 3 tbsp coconut aminos 1 tsp sriracha more if you d like it spicy! 1 tbsp coconut oil For spicy cashew cream: ½ cup raw cashews ½ cup water 1 tbsp lime juice 1 tsp sriracha Pinch of sea salt For taco topping: Sesame seeds Cilantro Carrots Radish Cucumbers Jalapeno 1. In the slow cooker combine chicken, water or broth, garlic, lime juice, sesame seed oil, coconut aminos, sriracha and coconut oil. 2. Set the slow cooker to low or 6 hours or high for 4 hours. 3. Meanwhile, soak ½ cup raw cashews for 2 hour - overnight. Once they are soaked add cashews, water lime juice, sriracha and sea salt to a blender. turn to high and blend until smooth. 4. Prepare cabbage leaves and tacos toppings. 5. Used the cabbage leaves as taco shells and fill with chicken and toppings. Drizzle with spicy cashew cream. Note: Double up this recipe for leftovers. Chop leftover cabbage for a salad and drizzle the cashew cream as dressing! Page 7

9 Meal Four Lunch/Dinner Slow Cooker Chicken Chili (GF/DF) Servings: 6 Active Time: 10m Total Time: 6h 1 lb chicken breast or thighs 1 yellow onion chopped 3 cloves of garlic minced 1 red bell pepper chopped 1 tsp dried oregano 1 tsp cumin 2 tsp chili powder 1 tsp sea salt ½ tsp pepper 1 can full fat coconut milk 4 cups organic chicken broth or bone broth Juice of half a lime Chopped cilantro Avocado 1. In a slow cooker add chicken, chopped onion and bell pepper, oregano, cumin, sea salt and pepper. 2. Next add in chicken broth. Cover and set to low for 6 hours or high for 4 hours. 3. In the last 15 minutes of cooking turn the slow cooker to High and stir in coconut milk. Heat thru for 15 minutes. 4. Top with lime juice and cilantro. 5. Serve with sliced avocado and a side salad. Page 8

10 Meal Five Lunch/Dinner Simple Burger Bowls with Oven Sweet Potato Fries and Harissa Tahini Dipping Sauce(GF/DF) Servings: 4 Active Time: 10m Total Time: 20m 1 lb grass fed ground beef 2 tbsp minced red onion 1 tsp Dijon mustard ½ tsp garlic powder ½ tsp sea salt ¼ tsp pepper 1-2 cups greens arugula, spinach or mixed greens Burger toppings suggestions: Sautéed mushrooms Avocado Onion Harissa Tahini Sauce recipe on next page 1. In a bowl combine ground beef, red onion, mustard, garlic powder, salt and pepper. Form 4 patties. 2. Warm a skillet or grill on medium heat. Once warm place burgers on the grill or stove top. 3. Cook burgers 3-5 minutes each side. 4. Add a few handfuls of greens to a bowl. Place burger on top. 5. Add your favorite burger toppings! Page 9

11 Harissa Tahini Sauce 5- Element Meal Five Lunch/Dinner Juice of 1 lemon ½ cup tahini 1 tbsp Harissa sauce 1 tsp apple cider vinegar ½ cup water Sea salt to taste 1. In a jar combine all ingredients and shake. Serve with sweet potato fries or on top of your burger bowl! Sweet Potato Fries Servings: 4 Active Time: 10m Total Time: 35m 2 medium or 4 small sweet potatoes 2 tbsp olive oil or coconut oil 1 tsp sea salt ½ tsp pepper 1. Preheat oven 400 degrees 2. Wash and chop potatoes into strips or disks. 3. In a large bowl add cut potatoes, oil, salt and pepper. Mix to combine. 4. Line a baking sheet with parchment paper and arrange potatoes in a single layer. 5. Cook for 12 minutes and flip potatoes. Return to oven for another 12 minutes (cooking time will vary depending on thickness of potato). Page 10

12 Meal Six Lunch/Dinner Lemon Garlic Salmon with Roasted Broccoli Servings: 4 Active Time: 7m Total Time: 20m 4 4-oz wild caught salmon filets ¼ cup olive oil 2 cloves of garlic Juice of 1 lemon 1 tsp fresh dill chopped 1 tbsp fresh parsley chopped ½ tsp sea salt ⅛ tsp pepper 1. Preheat oven to 400 degrees. 2. In a small bowl combine olive oil, garlic, lemon, dill, parsley, salt and pepper. 3. Line a baking sheet with parchment and placed fish on pan. Pat dry with paper towel. Evenly pour olive oil mixture on each filet. 4. Bake for minutes until fish is cooked thru and flakes easily. Page 11

13 Roasted Broccoli (GF/DF) 5- Element Meal Six Lunch/Dinner Servings: 4 Active Time: 5m Total Time: 25m 1 lb broccoli florets 2 tbsp olive oil ½ tsp garlic powder Zest of ½ a lemon 2 tbsp slivered almonds Salt and pepper 1. Preheat oven 400 Degrees 2. Clean and trim Broccoli. 3. Place cauliflower on a parchment lined baking sheet. Drizzle with olive oil and sprinkle with garlic powder, salt and pepper. Toss to coat. 4. Cook for about 20 minutes - until broccoli is tender and edges are beginning to brown. 5. while to broccoli is cooking toast 2 Tbsp sliced almonds in a pan on the stove top. Just add almonds to the pan on medium heat and stir until fragrant and begin to toast. 6. Once broccoli is cooked top with lemon zest and almonds. Stir to incorporate. Page 12