INSULITE PCOS EMPOWERING WOMEN WITH PCOS TO TRANSFORM THEIR LIVES MONTH

Transcription

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

2 Welcome to the Insulite family and the only process in the world to help you take charge of PCOS! We re so glad you ve started your journey of 1,000 steps. Each month for 12 months you ll receive support that will help you focus on just a few things we call it the 5% Solution. Making small changes over time that equal big results. You will be creating new habits that equal lasting changes helping you to get well and stay well. The process involves 5 Elements and each are important to your success. #1 Nutraceutical Solution, #2 Food as Medicine, #3 Movement as Medicine, #4 Cravings Awareness and #5 Support Community. Below are some suggestions on how to get started with each element. We want you to be successful in your health journey. Let s get started! Here s what you can expect each month: 1. Monthly Success Packet check your each time you order your nutrients for your next packet to arrive. Download the packet to your computer and print out the Quickstart Checklist. Be sure to post in a prominent place where you ll see it everyday. Here s what s included each month: a. Quickstart Checklist (page 1) b. PCOS Success Tracker (page 2) c. Food as Medicine: 6 Recipes for easy meals throughout the month 2. 5% Solution Weekly Video Tip: each week you ll receive a short video in your directly from me giving you one or two things to focus on that week. Super simple. Every month that you receive your nutrients, you ll receive one video a week for that month.

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: Purchase a supplement container to make it easier to stay on track with your nutrients I use a nuts-and-bolts container from the hardware store. Yes really! Food as Medicine Element #2: Clean out your pantry of all trigger foods foods that make you feel worse when you eat them. Get rid of them get them out of the house. Drink plenty of water (without chlorine and fluoride) at least eight 8-ounce glasses per day this includes herbal teas. If you drink coffee you ll need to drink 2 glasses of water for every cup of coffee. Movement as Medicine Element #3: Start walking it s the best exercise for balancing hormones. If you are doing less than this is a great start. If you re doing more, you may be doing too much. Go back to the basics here to reset your hormones. Begin with 2500 steps a day this month. If you re more advanced, go all the way to 10,000 steps daily this month. Support Community Element #5: Get support by joining our Empowered Community here on Facebook:

4 PCOS Success Tracker List Your Health Goals Here: #1 #2 #3 #4 Write down 3 words that describe you as you want to see yourself right now. Say them everyday upon rising: I am [and then say your 3 words]. Click here to take the Detox Questionnaire to track your symptoms and monitor progress:

5 Food as Medicine Eating Rules for Hormone Balance take the 5% Solution approach and implement when you re ready step-by-step: Eat organic when possible. Go Paleo! Focus on vegetables, grass fed meats, wild caught fish, shellfish, berries (limit 1 piece of fruit daily), nuts and seeds. If you re a vegetarian, use nuts and seeds instead of grains together with beans to get your amino acids (protein) Eliminate altogether: wheat/gluten, grains, dairy, and legumes (beans may be OK in small amounts but feel well first and then give them a try) Eat for hormone balance: eat within an hour of waking (a high protein breakfast) and then every 5 hours, a healthy protein, fat and carbohydrate (see Month 2 for more details) Go 12 hours between dinner and breakfast Drink plenty of water eight 8-ounce glasses per day without chlorine and fluoride Eat healthy fats to get balanced: coconut, avocado, olives, nuts/seeds, butter (from 100% pastured cows), ghee, grapeseed oil.

6 6 Meal Options Every month you ll receive 6 meals to help spark your creative juices in the kitchen. These meals might be a big step away from what you re used to eating, but they give you an idea of will be most supportive for you. Use the 5% Solution by making small changes over time. Slowly, add in more supportive foods and let other, non-supportive foods, slowly drift away out of your kitchen and off your plate. Breakfast Hard Boiled Eggs and Avocado (Side) Shake Dark As Night Smoothie Lunch/Dinner Slow Cooker Roast Chicken with Lemon and Garlic and Seared Bok Choy Dinner Chili Colorado (GF) and Cauliflower Rice Dinner Fiesta Enchiladas (Paleo) and Super Simple Guacamole Use leftover cooked chicken from earlier in the week. Dinner Turkey and Bacon Roll Ups with Avocado and Carrots (DF) and Strawberry Arugula Salad (DF) Tips Here are some quick rules when making a shake: Always add healthy protein, fat, carbohydrates and fiber Use unsweetened coconut milk, almond milk and/or water for your base water is my favorite 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

7 Meal One Breakfast Page 1 of 12 Hard Boiled Eggs Active Time: 20m Total Time: 20m 8 eggs Filtered water 1. Boil enough water to cover as many eggs as you plan to boil. 2. Once your water is boiling, use a spoon to gently drop in eggs so that they do not crack. 3. Allow them to boil for exactly 10 minutes (Use a timer). 4. Drain the hot water from your pot. 5. Bounce the eggs in the pot so that the shells crack. If you do not wish to peel your eggs right away, do not crack the shell. 6. Place the pot of eggs in the sink, fill with cold water and a big scoop of ice. Allow eggs to cool for 2-3 minutes, then peel or refrigerate to eat later. Note: Make this recipe ahead of time for quick grab-and-go breakfasts on busy mornings.

8 Page 2 of 12 Avocado (Side) Active Time: 5m Total Time: 5m 2 avocados 1. Peel, pit and slice avocados. 2. Serve as a side dish Meal One - Shopping List Produce 2 avocados Protein 8 eggs Meal Two Shake Dark As Night Smoothie Servings: 1 Active Time: 5m Total Time: 7m Power Paleo (1 scoop) or Vegan Vanilla (2 scoops) Protein Powder Fiber: 1-2 Tbsp Ground Flax Seed, Chia seed Handful of Spinach ½ cup frozen blackberries ½ cup frozen cherries ½ cup unsweetened almond milk + ½ cup water (or all water) 2 tsp grated nutmeg 1. Blend the ingredients with ice and water as needed.

9 Page 3 of 12 Meal Two - Shopping List 1 cup spinach ½ cup frozen blackberries ½ cup frozen cherries 2 tbsp nutmeg fresh Protein Powder ½ cup Unsweetened Almond Milk 1-2 Tbsp Flax see

10 Page 4 of 12 Meal Three Lunch/Dinner Slow Cooker Roast Chicken with Lemon and Garlic Active Time: 30m Total Time: 4h 30m 4 heads garlic 2 lemons 8 pounds whole chicken 1 tsp coarse sea salt, plus more to taste 1 tsp ground black pepper 2 bunches rosemary 1. Cut garlic heads and slice lemons into rounds. Lay half of garlic and lemon slices in bottom of slow cooker. 2. Remove insides from chicken; rinse chicken and pat dry. Stuff inside of chicken with some garlic and lemon. Season chicken well, inside and out, with sea salt and pepper. 3. Lay chicken in slow cooker and top with remaining lemon, garlic, and the fresh rosemary. 4. Turn slow cooker to high, and cook for about 4 hours, or until chicken reaches 165 degrees when tested with a meat thermometer (slow cooker cooking times vary). 5. When fully cooked, turn off slow cooker and let chicken rest for about 15 minutes. 6. Optional but recommended step: Preheat broiler to high. Carefully transfer chicken in pot under the broiler for 3-5 minutes until skin is golden brown and beginning to crisp. 7. Remove chicken from either slow cooker or oven and carve. Strain liquid from slow cooker and serve over chicken.

11 Seared Bok Choy 5-Element Page 5 of 12 Active Time: 5m Total Time: 10m 1 tablespoon sesame seeds 4 heads baby bok choy 1 tablespoon sesame oil 3 cloves garlic 1/4 cup chicken broth, or filtered water 2 teaspoons chili oil, optional if you like heat coarse sea salt, to taste 1. Toast the sesame seeds in a small saucepan with no oil until golden brown and fragrant, 4 to 5 minutes. Set aside to cool. 2. Cut off the base from each head of bok choy. Separate the stalks away from their cores. 3. In a wok or a large fry pan over medium-high heat, warm the sesame oil. 4. Thinly slice the garlic. 5. When hot, add garlic and cook, stirring constantly for about a minute. Add the bok choy and cook, tossing constantly with tongs, 1 to 2 minutes. Add the broth and cook, stirring occasionally, until the bok choy is tender and the broth evaporates, 1 to 2 minutes. Add the optional chili oil, and toss one more time to incorporate completely. 6. Remove from heat and stir in the sesame seeds. Season with sea salt to taste and serve immediately.

12 Page 6 of 12 Sautéed Spinach (DF) 1 pound spinach 1 teaspoon sea salt, plus more to taste 2 tablespoons extra virgin olive oil Active Time: 10m Total Time: 10m 1. Thoroughly wash spinach. Tear into bite sized pieces. 2. Heat olive oil in a pan over medium high heat. Add damp spinach and sea salt; saute uncovered until spinach is just wilted and bright green and serve. Meal Three - Shopping List chili oil extra virgin olive oil sesame oil baby bok choy - 4 heads I lb. fresh spinach leaves 3 garlic 2 lemons rosemary - 2 bunches 1 tbsp sesame seeds chicken broth - 1/4 cup whole chicken - 8 pounds coarse sea salt, ground black pepper

13 Page 7 of 12 Meal Four Lunch/Dinner Chili Colorado (GF) Active Time: 45m Total Time: 8h 0m 1 onion 4 cloves garlic 3 pounds beef shoulder 1/2 cup arrowroot 4 tbsp bacon fat, or coconut oil 5 tsp chili powder 2 tsp ground cumin 1 tsp coarse sea salt, plus more to taste 1/4 tsp ground black pepper, + more to taste 2 cups beef stock, or chicken stock 7 ounces tomato paste 1. Preheat your slow cooker on high. Mince the onion and garlic. Cut the beef into 1 inch cubes. 2. Place arrowroot and beef in a large bowl; toss to coat. 3. In large skillet, melt half the bacon fat or coconut oil over medium high heat. Brown the beef well on all sides. 4. Transfer browned beef to the slow cooker, and reduce heat to low. 5. Back at the stove; add the remaining bacon fat or coconut oil and the onions, garlic, chili powder, cumin, sea salt, and black pepper. Cook until the onions begin to soften. 6. Add the stock to deglaze the pan (scraping brown bits off the bottom). Stir in tomato paste. When well combined, carefully use an immersion blender (tilting the pan as necessary to avoid splatter) to puree the sauce to smooth. 7. Pour blended sauce into slow cooker. Cover and cook for 6-8 hours on low, until the meat is tender and falls apart easily when mashed with a fork. Serve. Note: This is a mild version of this traditional Mexican dish. If you prefer more spice, feel free to add some hotter chili powder.

14 Page 8 of 12 Cauliflower Rice 1/2 head cauliflower 1 small onion 1 clove garlic 1 tablespoon coconut oil, or fat of your choice 2 teaspoons coarse sea salt 1 teaspoon ground black pepper, optional Active Time: 15m Total Time: 25m 1. 1 Break cauliflower into florets; chop the onion and mince the garlic. 2. Use a food processor to pulse the cauliflower florets into a rice-like texture. 3. Heat the coconut oil in a skillet over medium heat. 4. Sauté the onion and garlic for 3 4 minutes, or until the onion is translucent. 5. Add in the cauliflower rice and sauté for an additional 4 5 minutes. 6. Season with salt and pepper Meal Four - Shopping List 2 onions 3 garlic cloves 3 lbs. beef shoulder ½ cup arrowroot 6 tbsp bacon fat or coconut oil 5 tsp chili powder 2 tsp ground cumin 3 tsp sea salt 1¼ tsp ground black pepper 2 cups beef stock 7 oz tomato past ½ head cauliflower

15 Page 9 of 12 Meal Five Lunch/Dinner Fiesta Enchiladas (Paleo) Active Time: 30m Total Time: 1h 20m Enchilada Sauce 2 tablespoons coconut oil 1 tablespoon chili powder 1/2 teaspoon garlic powder 1/2 teaspoon oregano 1/4 teaspoon ground cumin 1/2 teaspoon coarse sea salt 1/8 cup arrowroot 2 cups chicken stock, or beef stock 1 teaspoon apple cider vinegar For the Enchiladas oven safe dish coconut oil, for greasing and cooking 1 onion 1 small zucchini 1 bell pepper 1/4 bunch cilantro 2 cups cooked chicken 10 coconut flour tortillas 1. Melt the coconut oil in a 4 quart pot over medium high heat, add the chili powder, garlic powder, oregano, cumin and sea salt. 2. Add the arrowroot powder, and then slowly pour in the stock and apple cider vinegar whisking constantly until the sauce thickens. 3. Remove from heat. Add a little water to thin if the sauce becomes too thick after sitting. 4. Preheat oven to 425F. Grease 9x13 oven safe dish. 5. Mince the onion; dice zucchini finely, and deseed and finely dice red peppers. Mince cilantro and shred the cooked chicken. 6. In a large pan over medium high heat, heat coconut oil, add minced onions and cook until they begin to soften. Add red pepper and zucchini; continue cooking until the veggies are just tender. 7. In a large bowl add the shredded chicken, veggie mixture, 1 cup enchilada sauce, and half the cilantro. Stir to combine. 8. Spoon about 1/4 cup of the filling evenly down the center of the tortilla. Roll up the tortilla around the filling, and place in prepared baking dish, seam side down. Repeat with the remaining filling and tortillas. 9. Pour sauce over enchiladas. Bake for minutes until bubbly. 10. Allow to cool for minutes before serving. 11. Warm leftovers in a pan on the stove or in the oven, covered. Note: If desired, unbaked enchiladas can be covered and frozen for a later meal.

16 Super Simple Guacamole 5-Element Page 10 of 12 Active Time: 10m Total Time: 10m 1 jalapeño pepper 4 avocados 1 lime 1/2 onion 1/2 bunch cilantro 2 teaspoons coarse sea salt, plus more to taste ground black pepper, to taste 1. Wearing gloves to prevent burning, seed optional jalapeno. Peel and mash avocados with a fork. 2. In a food processor, use the s- blade to chop the onion, cilantro, and jalapeno, and salt. 3. Combine mixture with mashed avocados. 4. Juice the lime into the guac, adding more or less to your taste preference. Season sea salt and pepper to taste and serve. Meal Five - Shopping List 2 tablespoons coconut oil 1 tablespoon chili powder 1/2 teaspoon garlic powder 1/2 teaspoon oregano 1/4 teaspoon ground cumin 1/2 teaspoon coarse sea salt 1/8 cup arrowroot 2 cups chicken stock, or beef stock 1 teaspoon apple cider vinegar coconut oil, for greasing and cooking 11/2 onion 1 small zucchini 1 bell pepper 1/4 bunch cilantro 2 cups cooked chicken 10 coconut flour tortillas 1 jalapeño pepper 4 avocados 1 lime 1/2 bunch cilantro 2 tsp coarse sea salt, + more to taste ground black pepper, to taste

17 Page 11 of 12 Meal Six Lunch/Dinner Turkey and Bacon Roll Ups with Avocado and Carrots Active Time: 20m Total Time: 20m 8 ounces bacon 2 avocados 2 carrots 8 ounces sliced turkey 1. Cook bacon in a large heavy bottomed skillet over medium high heat until crispy. Remove to a paper towel to drain. Pour bacon fat into a clean mason jar through a fine mesh strainer to save for cooking later. 2. Slice avocado thinly. Shred the carrots. 3. Lay out turkey in two slice layers. In the center of each stack of turkey, place a slice of bacon, a few slivers of avocado, and a sprinkling of shredded carrots. 4. Roll turkey around the filling with seam side down. Slice each roll in 3 pieces and serve.

18 Page 12 of 12 Strawberry Arugula Salad (DF) 2 lemons 1/2 cup extra virgin olive oil 1 tablespoon Dijon mustard 1 1/2 teaspoons coarse sea salt 1/2 teaspoon ground black pepper 1/2 teaspoon poppy seeds, optional Active Time: 15m Total Time: 15m 1 pint strawberries 4 handfuls baby arugula 2 avocados 1. Wash, trim and slice strawberries. Wash the arugula. Peel and slice the avocados. Juice the lemons. 2. Place the olive oil, mustard, lemon juice, salt, and pepper into a small glass jar. Secure the lid and shake well until dressing is well combined. Toss the arugula in the dressing. 3. Top with strawberries, avocados, and optional poppy seeds; serve. Note: Be sure to use mustard that is gluten and dairy free. Meal Six - Shopping List 8 ounces bacon 4 avocados 2 carrots 8 ounces sliced turkey 1 pint strawberries 4 handfuls baby arugula 2 lemons 1/2 cup extra virgin olive oil 1 tablespoon Dijon mustard 1 1/2 teaspoons coarse sea salt 1/2 teaspoon ground black pepper 1/2 teaspoon poppy seeds, optional