INSULITE PCOS EMPOWERING WOMEN WITH PCOS TO TRANSFORM THEIR LIVES MONTH

Transcription

1 INSULITE PCOS EMPOWERING WOMEN WITH PCOS TO TRANSFORM THEIR LIVES MONTH 3

2 Welcome to Month 3 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: Show Up on Empowered Hour this month. Mark your calendar now for the 3rd Thursday of the month at 3pm Pacific/6pm Eastern. Go here to get connected to this month s call and listen in to replays: Here are some of our past topics: The Truth About PCOS and Weight Release Uplevel your Success: Key Nutrients, Movement and Food Tips for Feeling Fabulous Beautiful Skin Secrets: Tips for Healing Acne and Red Inflamed Skin Creating Fertility and a Regular Menstrual Cycle Lose the Belly Bloat for Summer How to Support Healthier Digestion If you re feeling stuck here are some things you can do to get back on track: 1. Check in on Facebook let us support you and shower you with love. 2. Go back to the Quickstart Checklists from previous months for a quick review it s easy to forget the basics. 3. Go back to the basics: sleep, eating regularly, slowing down, walking, laughing, connecting, drinking water, etc. 4. Go back and watch some of the Weekly Videos they are super short and will help you remember what to focus on. Page 1

3 Quickstart Checklist Take Control Nutraceutical Solution Element #1: Have you missed taking your supplements a few times? Not to worry. You can double up any time. You ll just get more of a good thing. Add them in at lunch and take them 3 times a day until you re caught up. I especially like taking extra GlucX because extra fiber helps with so many things. Food as Medicine Element #2: It s time. Remove wheat and gluten completely from your diet now, and consider removing all grains from your diet if you haven t already. And review your meals to make sure they are hormonally balance. See the 5% Solution Video Week 10. It s coming right up. Movement as Medicine Element #3: You may now be ready to step up your movement from walking. I am in love with Pilates on the reformer right now. It really helps me get in touch with my body, and the straps help me to stretch my legs. You see, I m not very flexible so the reformer helps me. Give it a try or try something you ve always wanted to do. Every time I exercise I am so happy Cravings Awareness Element #4: What s going on with your cravings? Have they subsided some or all together? This month, get more sleep. This will do more for your body, mind and spirit than anything else. If you re struggling here, let me know and we ll get you all taken care of. Support Community Element #5: Support others this month too. Who can you respond to in the Empowered VIP community to give her a little love and guidance? Giving to others helps us to produce oxytocin a powerful, sexy hormone. Go here now to Reply to someone s post: Page 2

4 PCOS Success Tracker What you measure improves. This month you re going to measure your symptoms, and take your body measurements. Go here to take the Detox Quiz now: bit.ly/pcosdetoxquiz and record your score. You ll take it again in a month or two. Take your body measurements. What you re looking for is a release of fat and building of muscle. So the number on the scale is not as important as inches. Even if you re thin, this is a good exercise because building muscle is important. Waist Measurement: Hip Measurement (measure right over your bottom): Waist to Hip Ratio: (divide your waist measurement by your hip measurement, waist/hip) Weight: BMI: Click here to determine your BMI: Page 3

5 Meal Options for Month 3 Breakfast 1. Simple Chia Pudding Shake 2. Blueberry Boost Smoothie Lunch/Dinner 3. Lemon Garlic Shrimp with Asparagus and mixed green side salad 4. Sausage Stuffed Zucchini with mixed green side salad 5. One Pan Chicken Fajitas with sliced avocado 6. Easy Butter Chicken with oven roasted cauliflower 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 Simple Chia Pudding 5- Element Meal One Breakfast Servings: 3 Active Time: 5m Total Time: 3h - overnight 2 cups coconut milk 1 tbsp raw local honey or liquid stevia (new leaf) ½ tsp vanilla extract ¼ cup chia seeds 1 cup fresh berries 1. In a large bowl, whisk together the coconut milk, maple syrup, and vanilla extract. Slowly whisk in the chia seeds. If you pour them in quickly, they ll clump. 2. Stir every few minutes for the first ten minutes, then refrigerate the mixture. Let it thicken for at least 3 hours, or as long as a few days. 3. When ready to serve, divide the chia coconut pudding into 3 bowls or jars, and top with berries. Note: Make this recipe ahead of time for quick grab-and-go breakfasts on busy mornings. Page 5

7 Blueberry Boost Smoothie 5- Element Meal Two Shake Servings: 1 Active Time: 5m Total Time: 7m Power paleo (1 scoop) or vegan vanilla (2 scoops) protein powder Fiber: 1 tbsp ground flax or chia seed 2 tbsp walnuts Handful of spinach 1 cup frozen blueberries 1 cup unsweetened almond milk 1 tsp cinnamon 1. Blend all ingredients. Enjoy! Page 6

8 Meal Three Lunch/Dinner Lemon Garlic Shrimp with Asparagus Servings: 4-6 Active Time: 10m Total Time: 12m Asparagus 1 lb asparagus - ends trimmed 1 tbsp olive oil 1 clove garlic - minced ¼ tsp sea salt ⅛ tsp pepper Shrimp 1 ½ lbs medium uncooked peeled and deveined shrimp - wild caught if possible 1 tbsp olive oil 2-3 garlic cloves minced ½ tsp salt ¼ tsp paprika ⅛ tsp pepper ⅛ tsp red pepper flakes 3 tbsp fresh chopped parsley 3 tbsp butter or ghee 1-2 tbsp lemon juice 1. Preheat oven to 400 degrees F. 2. Line a cookie sheet with parchment paper. Add asparagus and drizzle with 1 tablespoon olive oil. Add 1 minced garlic clove, 1/4 teaspoon salt and 1/8 teaspoon pepper. Toss until evenly coated then line asparagus in a single layer. Roast for 4-6 minutes depending on thickness. 3. Meanwhile, remove tails from shrimp. 4. Push asparagus to one side of the pan. top with 1 tbsp butter or ghee. Add shrimp and drizzle with 1 tablespoon olive oil. Add 2-3 minced garlic cloves (or more to taste), 1/2 teaspoon salt, 1/4 teaspoon paprika, 1/8 teaspoon pepper, 1/8-1/4 teaspoon red chili flakes and fresh parsley. Toss until evenly coated then line shrimp in a single layer. Top shrimp with remaining 2 tbsp butter or ghee. 5. Roast for another 6 minutes. 6. Remove pan from oven and top with lemon juice and chopped parsley. Serve with a side salad and simple dill dressing. For a side salad choose a handful of dark leafy greens like baby kale, arugula or mixed greens. Add a few chopped veggies like cucumbers and mushrooms. Sprinkle with a few raw nuts or seeds! Top with homemade dill dressing. Page 7

9 Simple Dill Dressing 5- Element Meal Three Lunch/Dinner ¼ cup olive oil ¼ cup apple cider vinegar 1 tsp dried dill weed ¼ tsp salt ¼ tsp pepper 1 tsp dijon mustard 1. In a small glass mason jar combine all ingredients, close the lid and shake! Store in fridge for up to 1 week or on the counter 3 days. Page 8

10 Meal Four Lunch/Dinner Sausage Stuffed Zucchini with mixed green side salad (GF/DF) Servings: 6 Active Time: 45m Total Time: 8h 0m 1 lb. organic ground turkey 3 tbsp fresh basil 3 cloves of garlic 1/2 cup mushrooms ½ cup onions - chopped 1 tsp rosemary 2 sprigs fresh thyme 2 roma tomatoes 5 medium zucchini 3 tbsp olive oil ½ tsp pepper ⅓ cup nutritional yeast 1 tsp sea salt 2 tbsp water 1. Preheat oven to 350 degrees. 2. Slice zucchinis lengthwise and with a spoon scoop out the middle leaving a ¼ inch shell. Reserve the insides. 3 In large skillet, heat 2 tbsp olive oil and add onion, mushrooms, and reserved insides of the zucchini. Cook 6-8 minutes until the onions are translucent. Set to the side. 4. In the same pan heat the remaining tbsp of olive oil and brown turkey. Cook completely thru. 5. Once the turkey is cooked return the reserved vegetables to the pan. Add the 2 Tbsp of water if needed. 6. Add the tomatoes, thyme, rosemary, nutritional yeast, egg, salt, and pepper to the turkey mixture. Mix well to combine. 7. Arrange the zucchini shells in a 9 13 or larger baking dish. Spoon the turkey mixture into the shells, pressing to get as much filling in as possible. 8. Bake for 40 minutes, until golden brown and the zucchini is tender. If the turkey begins to brown too quickly, tent the pan with a piece of aluminum foil. 9. Remove the pan from the oven and sprinkle the chopped basil over the top. Serve while hot. Page 9

11 Meal Five Lunch/Dinner One Pan Easy Chicken Fajitas (GF/DF) Servings: 4 Active Time: 10m Total Time: 20m Seasoning 2 tsp chili powder 1 tsp cumin 1 tsp paprika 2 garlic cloves - minced ½ tsp coriander Salt and pepper Fajita 1 ½ lbs chicken breast - sliced into strips 3 bell peppers - variety of colors cut into strips 1 white onion - cut into strips 2 tbsp olive oil 1 bunch cilantro - chopped 1 lime - sliced into wedges Butter lettuce for wrapping Avocado slices 1. Preheat oven 400 degrees. 2. Slice chicken breast, bell pepper and onion into strips and arrange on a parchment lined baking sheet. 3. Sprinkle with chili powder, cumin, garlic, paprika and coriander. 4. Drizzle with olive oil and mix to combine. Layer in a single layer. 5. Bake in oven for 20 minutes - or until chicken is cooked thru. Garnish with cilantro and a squeeze of lime. Wrap fajitas filling in butter lettuce and top with avocado slices. Page 10

12 Easy Butter Chicken (GF/DF) 5- Element Meal Six Lunch/Dinner Servings: 4 Active Time: 20m Total Time: 20m 1 lb chicken breast - cubed 2 cloves of garlic - minced 1 tsp ginger 1 tsp chili powder 2 tsp garam masala 1 tsp haldi 1 can coconut milk - unsweetened, full fat 1 cup tomato puree 2 tbsp ghee or butter 1. In a large skillet melt 2 tbsp ghee or butter. Add the cubed chicken a cook about 5 minutes. 2. Add garlic, ginger, chili powder, garam masala and haldi and cook another minute or two. 3. Add in the coconut milk and tomato puree. Let simmer for 15 minutes. Serve over roast cauliflower or cauliflower rice. Page 11

13 Roasted Cauliflower (GF/DF) 5- Element Meal Six Lunch/Dinner Servings: 4 Active Time: 5m Total Time: 15m 1 head of cauliflower - cleaned and cut into florets 2 tbsp olive oil Salt and pepper 1. Preheat oven 400 degrees. 2. Clean and trim cauliflower. 3. Place cauliflower on a parchment lined baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat. 4. Cook for about 15 minutes - until cauliflower is tender and edges are beginning to brown. Note: This dish would also be delicious with cauliflower rice. I would recommend serving this with as side salad. Page 12