Diet and Lifestyle Quick Start e-Guide - Women's Health ... · fatigue, irritability and a wide range of other symptoms are related to nutrient deficiencies. This is often surprising

Diet and LifestyleQuick Start e-Guide

Weight Loss Resistance

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PS: We’re always interested in hearing what works for you. Please let us know your thoughts about how we might improve this e-Guide by emailing us at [email protected].

Dear Friend,

Are you ready to feel happy about your weight, your body, and your life? We wrote this Diet and Lifestyle e-Guide for you—to help you on the days when it seems like losing weight is nearly impossible, to help you be excited about the food you’re eating (even though it’s healthy for you!), and to help you integrate our successful and proven weight loss principles into your everyday life.

Up until now, weight loss has seemed like an unsolvable puzzle. You may have tried multiple diets, new exercise routines and maybe even supplements or pills to lose weight. Now it’s time to reverse the negative script playing in your head about how you look and feel—because you are finally in the right place.

Women's Health Network Weight Loss Resistance Package gives you all the tools to lose weight and to keep it off for good. With this approach, you won’t feel deprived of food. In fact, this is why it's different from every other plan you’ve tried— our approach includes healthy fats, proteins, and complex carbohydrates in delicious, family-friendly, time-sensitive recipes. You can mix and match meals as desired or follow a very detailed plan if you don’t want to have to think about it.

You’re taking an amazingly powerful first step to allow your body to shed excess pounds in the most natural, gentle way, using herbs, food and lifestyle improvements, and a new outlook on losing weight that fits the way you live. All you need to add to your Weight Loss Resistance Package is openness to change and the willingness to try something new. We’ll take care of everything else for you.

Welcome to the first day of the rest of your life!

Wishing you health and happiness,

Sarah McEachin

Support Team Leader

Women's Health Network

Welcome to

Women’s Health Network!

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Contents

• The first steps to guarantee your success 1

• Getting the most out of your Package 2

• What’s at the root of your weight loss resistance? 4

• The Essentials Plan

• Complete supplementation 8

• Simple dietary solutions 21

• Supportive lifestyle changes 31

• Customized tips for specific imbalances

• Hormonal imbalance 42

• Adrenal imbalance 47

• Thyroid imbalance 52

• Neurotransmitter imbalance 55

• Tracking your progress 59

• Putting our nutritional guidelines into action: the Essentials Menu Plan, shopping lists, recipes and more! 60

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The first steps to guarantee your weight loss success are:

1 2 3 4Start taking your supplements right away. With the right nutrients and targeted formulations, you’ll feel more energetic and ready to take on the next steps in the plan.

Eat to support weight loss. With three well-balanced meals and two snacks each day, you’ll help your body overcome your weight loss resistance. You won’t feel deprived, because you’ll be eating all the food groups—even fats and carbohydrates.

Review our lifestyle guidelines. Studies show that women who are stressed out or not sleeping well are more likely to gain weight. We give you overall guidelines and specific tips for hormonal, adrenal, thyroid and neurotransmitter imbalances.

Track your progress with My Account at www.womenshealthnetwork.com/MyAccount with helpful tools including a Weight Goal Tracker, to see how you’re progressing toward your weight loss goal, and a Pounds Lost Tracker, to track your weight loss in a simple visual display.

The power of you!

When trying to lose weight, we often find an endless loop of negative thoughts playing in our heads—“I hate how I look,” or “If I’m not perfect, why bother?”

Without something meaningful to counter those thoughts, you may begin to believe your negativity script. That’s why throughout this e-Guide we give you examples of positive thoughts from women just like you as to why it’s worth their journey to a healthy weight. Before you know it, you’ll see wonderful results!

“I love me!”

MotivatedStay

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http://www.womenshealthnetwork.com/MyAccount


“Knowing that life is a journey and that

to have a LONG and satisfying journey, the

best way is to stay healthy. So, I give myself

no arguments on this one, but cut myself

some slack when I'm having a bad day.”

MotivatedStay

Getting the most out

of your Weight Loss

Resistance Package

As busy, hard-working women, mothers, wives, daughters, partners, sisters, and friends, we know that life can be overwhelming at times. And thinking about making several lasting changes may seem like too much.

That’s why we encourage you to take weight loss step by step, starting with a boost of targeted nutrients and herbs to give your metabolism extra support and curb cravings that can derail your efforts. If you feel ready to tackle everything right away, that’s okay with us—but you should know that smaller, incremental changes matter too. You’ll see throughout this e-Guide that we’re striving for progress, not perfection.

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Your progress charts

Monitoring your progress is a great way to stay motivated. We recommend that every two weeks you use the Weight Goal Tracker and the Pounds Lost Tracker in My Account (www.womenshealthnetwork.com/MyAccount)

You can also expect changes in your measurements, energy levels and emotional wellbeing. The simple chart below will help you measure your progress in these important areas as well.

Measurement Week 1 Week 3 Week 5 Week 7 Week 9

Weight

Waist

Hips

Energy level

How do I feel?

One of my successes

One way I rewarded myself

Here are some ideas to reward yourself: give yourself a facial, try a five-minute massage, take a bath, curl up with your favorite book or magazine, or plan a date with someone you love. What else would you like to do?

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What’s at the root of your

weight loss resistance?

Even if you’re making your best effort to lose extra pounds, there are many real, physical roadblocks that can keep you from success no matter how hard you try.

You are struggling with weight loss resistance—and it can be overcome. By understanding the root cause of your weight loss resistance, you discover the missing piece to your weight loss puzzle and put yourself on the path to wellness. Because once your body is restored to its natural balance, it will finally let go of excess weight.

If a hormonal imbalance is contributing to your weight loss resistance, you’re caught in a “feedback loop” of hormonal activity that leads to weight gain. This is common for women during PMS, perimenopause and menopause, as their hormones are already fluctuating outside of normal ranges. As a result, you may suffer from an imbalance between major hormones (such as cortisol and insulin) and minor sex hormones (estrogen, progesterone and testosterone) that causes weight gain. This domino-effect weight gain then leads to increased levels of sex hormones, which in turn, causes you to gain even more weight with stronger weight loss resistance.

If an adrenal imbalance is contributing to your weight loss resistance, you’re experiencing the effects of living with too much stress. When you become stressed, your body goes into survival mode, storing fat as emergency

Weight loss resistance occurs when a woman develops or has a preexisting metabolic or physiological imbalance that makes losing weight and maintaining a healthy weight extremely challenging. The reality is, you may be experiencing a combination of metabolic imbalances blocking your weight loss, including hormonal imbalance, adrenal imbalance, thyroid imbalance or neurotransmitter imbalance, among many others.

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protection. However, when you’re constantly under stress, your body is never ready to let go of the fat, so it stores it. And the most convenient storage place for these calories is in the belly—in the form of fat. Over time, adrenal imbalances may also contribute to thyroid imbalances.

The constant release of stress hormones also increases the satisfaction you get from eating certain foods (like sugar), and you will experience cravings that may lead to further weight gain.

If a thyroid imbalance is contributing to your weight loss resistance, you’re likely suffering from a thyroid dysfunction that can’t properly regulate your metabolism and how you use nutrients. Your thyroid acts like a control switch for many other systems. When it begins to slow down, it leads to changes in the part of the brain that controls appetite as well as the weight loss hormone, leptin, causing carb cravings and weight gain.

If a neurotransmitter imbalance is contributing to your weight loss resistance, your brain’s chemical messengers may be affecting your cravings and appetite—and keeping your body from letting go of stubborn weight. For example, your body reacts to a lack of the neurotransmitter serotonin by developing intense carbohydrate cravings that can lead to weight gain. You may also be suffering from something called leptin resistance, causing even more cravings, especially at night.

Whether you have a combination of metabolic imbalances or one specific issue, you’ve now gotten to the root of what’s been holding back the real you. You’ve found a path that will work with your unique physiology to find your ideal weight. You’ve also found the support of a community of women who’ve been just where you are and have found success.

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Factors that you can influence to overcome weight loss resistance

1 Your food choices. When you suffer from weight loss resistance, what you eat and when you eat can be sources of strength for your body! One major contributor to metabolic imbalances that cause weight loss resistance is blood sugar levels and the hormone insulin. Once insulin is out of balance, other hormones can be affected as well because they are part of the same feedback loop in the brain. By planning your meals ahead of time and making good choices, you’ll avoid the sugar and starches that wreak havoc on your blood sugar levels and lead to weight loss resistance.

2 Your stress response. From too much time spent using a computer and cell phone, to the stress of your job and obligations at home, you’re currently living in one of the most stressful times in history. While we all understand that stress is an unavoidable, and even necessary, part of life, the stress hormone our bodies produce, cortisol, can affect many systems and functions, including how we gain and maintain weight. Because it’s connected to the endocrine feedback loop in your brain, cortisol can disrupt the way your ovaries make hormones—which can result in troubling extra pounds around the middle.

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3 Your intake of vitamins and minerals. Weight gain along with fatigue, irritability and a wide range of other symptoms are related to nutrient deficiencies. This is often surprising to women who assume the food they eat is meeting their nutritional needs. Nutrients such as calcium, magnesium, and chromium, as well as B vitamins genuinely help support healthy metabolism and hormonal balance by creating an optimal, and consistent, nutritional base.

Knowing more about what you eat, how stress affects your life and your body’s need for more nutrients provides clues about the source of your symptoms. It also shows you how to take action more quickly to feel better. This is how our three pillars for overcoming weight loss resistance can resolve your symptoms at the root.

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Weight Loss Pillar 1

Complete Supplementation

We’ve learned from thousands of women (including ourselves) that it’s next to impossible to lose weight until you restore balance in your body. Your Weight Loss Resistance Package includes our exclusive M-Boost, WheySational and, when you need one, a targeted herbal formulation—all to help your body return to balance by resolving the root cause of your weight loss resistance so you can finally lose weight.

Your Package may also include an herbal solution for the specific imbalance causing your weight loss resistance. For optimal results, follow the standard protocol. For more on how to fine-tune your protocols and other important information, look for your individual product protocols at www.womenshealthnetwork.com/protocols.

Your Weight Loss Resistance Package Your Package includes

Essentials M-Boost metabolic support WheySational protein shake

Essentialswith Hormonal Support

M-Boost metabolic support WheySational protein shake Herbal Equilibrium

Essentialswith Adrenal Support

M-Boost metabolic support WheySational protein shakeAdaptisol

Essentialswith Thyroid Support

M-Boost metabolic support WheySational protein shakeT-Balance

Essentialswith Neurotransmitter Support

M-Boost metabolic support WheySational protein shake5-HTP

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http://www.womenshealthnetwork.com/protocols

Your Essentials

M-Boost

Our M-Boost is a potent combination of both phytotherapy and nutritional support to help you lose weight by supporting metabolism, keeping your body from storing fat, and reducing hunger and cravings. It contains:

•Meratrim®—this proprietary blend of Indian sphaeranthus and mangosteen extracts is thought to regulate the accumulation of fat while increasing the body’s natural fat burning processes.

•Green tea extract—helps stimulate calorie burning and decreases body fat, while it contributes to optimal metabolism and weight loss.

•Chromium—helps to balance glucose and maintain efficient insulin activity.

•Alpha lipoic acid—an important antioxidant that supports energy production.

•L-Carnitine L-Tartrate—has been shown to help convert fat into energy and plays a central role in energy production.

•Calcium—helps support lean body mass. Numerous studies have shown that calcium plays an important role in the regulation of energy metabolism.

•Magnesium—supports energy production, including carbohydrate and fat metabolism (helping digest and utilize the energy stored in food).

•B vitamins (thiamine, riboflavin, niacin, B6, folate, B12, biotin)—needed daily to promote cellular function to prevent metabolic imbalance that causes lack of energy and stubborn weight.

“Hoping to be an inspiration to my

daughters!”

MotivatedStay

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•Vitamin D—low levels of vitamin D are a known risk factor for metabolic disorders including insulin resistance.

How will M-Boost help you?

•Provides nutritional support for a healthy metabolism.

•When taken in conjunction with a calorically-contained diet (a healthy diet) and exercise, naturally supports healthy body composition and weight, as well as healthy weight loss.

•Assists in reducing food cravings.

•Demonstrates antioxidant activity.

•Supports glucose levels already within the normal range.

•Supports blood lipid levels already within the normal range.

For more on how to fine-tune your M-Boost protocol and other important information about M-Boost, look for the product protocol page at www.womenshealthnetwork.com/protocols.

WheySational

Our WheySational is the result of intensive research to combine the most health-supporting ingredients into a between-meal treat that gives you the sweet taste and creamy texture you’re looking for in a shake, along with the protein your body craves. With whey protein derived from wholesome milk, our natural WheySational formula also contains white kidney bean extract, a breakthrough ingredient that slows enzymatic metabolism and absorption of carbohydrates, and reduces the speed of enzymatic digestion of starches and

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sugars. WheySational comes in both naturally-flavored chocolate and vanilla.

How will WheySational help you?

✓ Helps satisfy your cravings with ample protein and natural flavorings.

✓ Contributes to improved glucose balance and insulin metabolism.

✓ Works with your metabolism to support energy production.

✓ Supports optimal body composition, including the ratio of body fat to lean body mass.

WheySational is:

✓ Made with cutting-edge components to support your body during the weight loss process.

✓ Manufactured without preservatives, artificial flavoring, dyes, or coloring of any kind.

✓ Laboratory-assayed to ensure quality—the same rigorous standard used for pharmaceutical drugs.

For more on how to fine-tune your WheySational protocol and other important information about WheySational, look for the individual product protocol at www.womenshealthnetwork.com/protocols.

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Herbal Solutions for Your Individual Package

HerbalEquilibriumforEssentialswithHormonalSupport

Herbal Equilibrium provides natural, gentle, and holistic relief for the top 10 symptoms caused by fluctuations in estrogen, testosterone, and progesterone. Based on the latest research on phytotherapy (plant-based medicine), Herbal Equilibrium contains:

•Black cohosh, red clover and kudzu—a powerful and synergistic isoflavone–glycoside complex that diminishes symptoms associated with estrogen deficiency like hot flashes and night sweats.

•Passionflower, chasteberry and wild yam—botanicals used by traditional cultures to treat symptoms like irritability, anxiety, and insomnia. Recent studies show that the flavonoids in these herbs may mimic the actions of progesterone.

•Ashwagandha—an ayurvedic herb known to have aphrodisiac and mood-stabilizing properties. Recent studies suggest it activates the hypothalamic-pituitary-gonadal axis, influencing production of androgens in an adaptogenic fashion.

Herbal Equilibrium is:

•Made from natural ingredients without wheat, animal or dairy products, preservatives, sugar, artificial flavoring, filler, dyes or coloring.

•Laboratory-assayed to ensure quality—the same rigorous procedure that is used for pharmaceutical drugs.

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•Made in a facility validated by NSF International to meet or exceed all governmental requirements for Good Manufacturing Practices (the FDA’s GMP’s).

For more on how to fine-tune your Herbal Equilibrium protocol and other important information about Herbal Equilibrium, look for the individual product protocol at www.womenshealthnetwork.com/protocols.

AdaptisolforEssentialswithAdrenalSupport

Adaptisol is formulated to address the most common symptoms of overburdened adrenal glands using the latest research on phytotherapy to reduce the negative side effects of stress. It features standardized extracts of ancient herbs known for their adaptogenic properties, which are recognized for their ability to stimulate our innate healing mechanisms to respond to our bodies’ unique and ever-changing needs:

•Astragalus root—used in Traditional Chinese Medicine to support the immune system and help protect the body from physical, mental or emotional stress.

•Siberian ginseng (Eleutherococcus senticosus)—prized for its ability to reduce fatigue, increase energy, and enhance mental clarity. Also widely used to boost the immune system and immune system response.

•Rhodiola—a medicinal plant used for centuries in Russia and Scandinavia to improve response to physical stress, enhance immune function, and reduce fatigue.

•Cordyceps—an East Asian extract used since antiquity to promote overall

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good health and, more specifically, to replenish immune system function. It also appears to act as an antioxidant, protecting the body from free-radical damage.

How will Adaptisol help you?

•Provides an increase in energy levels, giving you endurance throughout the day.

•Helps to bolster the immune system so you stay well.

•Aids the body’s natural ability to adapt to stress.

•Enhances mental clarity.

Adaptisol is:

✓ Made without preservatives, sugar, artificial flavoring, dyes or coloring of any kind.

✓ Manufactured in a facility validated by NSF International to meet or exceed all government regulations for good manufacturing processes (the FDA’s GMPs).

✓ Laboratory-assayed to ensure quality.

For more on how to fine-tune your Adaptisol protocol and other important information about Adaptisol, look for the individual product protocol at www.womenshealthnetwork.com/protocols.

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T-BalanceforEssentialswithThyroidSupport

The thyroid gland itself is deeply involved in metabolism and how your body uses energy. T-Balance is a natural supplement that helps relieve weight gain as a symptom of subclinical hypothyroidism or underactive thyroid, as well as loss of energy, hair loss, fuzzy thinking, skin changes and sensitivity to cold temperatures. It features standardized extracts of ancient herbs known for their adaptogenic properties, which are recognized for their ability to stimulate our innate healing mechanisms to respond to our bodies’ unique and ever-changing needs.

Formulated to boost energy and support healthy cell metabolism in the thyroid gland and in other areas where thyroid hormone receptors and thyroid hormone conversion activity also occur, T-Balance contains:

•Bacopa monnieri—used for thousands of years in ayurvedic medicine, this aquatic plant increases T4 hormone concentrations and may help address fuzzy thinking and forgetfulness.

•Hops—extracts have actions that allow thyroid hormones to enter cells more easily.

•Sage—this herb has anti-inflammatory and antioxidant effects, with phytochemicals that promote better hormone receptor function and support improved mood, memory and healthy blood sugar balance.

•Ashwagandha—an ayurvedic herb widely used for its anti-stress and calming properties, it supports production of thyroid hormones and helps correct imbalances in the nervous, endocrine and immune systems.

•Coleus forskohlii—a phytochemical in this extract mimics the effect

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of thyroid-stimulating hormone to enhance iodine uptake and thyroid hormone production. Studies show it has supportive effects on the immune system, body weight and for depression.

•Iodine—this potent antioxidant synthesizes thyroid hormones and is needed for optimal function of every organ and cell in the body.

•Selenium—proper levels of this micronutrient are necessary to regulate thyroid function and iodine metabolism.

How will T-Balance help you?

•Provides a boost in energy.

•Balances the thyroid gland and supports normal thyroid function.

•Helps maintain thyroid hormone production.

•Helps support healthy thyroid cell metabolism.

T-Balance is:

✓ A precisely proportioned blend of trace elements and traditional and cutting-edge herbs.

✓ Made without preservatives, sugar, artificial flavoring, dyes or coloring of any kind.


✓ Laboratory-assayed to ensure quality—the same rigorous standard used for pharmaceutical drugs.

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For more on how to fine-tune your T-Balance protocol and other important information about T-Balance, look for the individual product protocol at www.womenshealthnetwork.com/protocols.

5-HTPforEssentialswithNeurotransmitterSupport

5‐hydroxytryptophan (5‐HTP) is a naturally-occurring amino acid, a precursor to the neurotransmitter serotonin. Research has shown that 5‐HTP is well absorbed into the blood when taken orally and effectively increases serotonin production in the central nervous system.

How will 5-HTP help you?

Our 5-HTP contains a natural source of L-5-Hydroxytryptophan which is extracted from the seeds of the Griffonia plant. Adding 5-HTP to your regimen can:

•Help regulate the systems responsible for emotional well-being and moods.

•Help control appetite.

•Promote satiety.

•Support a normal sleep cycle.

5-HTP is:

✓ Vegetarian.

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✓ Made from natural ingredients.


✓ Laboratory-assayed to ensure quality.

For more on how to fine-tune your 5-HTP protocol and other important information about 5-HTP, look for the individual product protocol at www.womenshealthnetwork.com/protocols.

How to use your supplements

For more on how to fine-tune your protocols and other important information, look for your individual product protocols at www.womenshealthnetwork.com/protocols.

Essentials

•M-Boost (30-day supply): Take one tablet two times per day, 30 minutes before breakfast and 30 minutes before dinner, or as directed by your healthcare practitioner.

•WheySational (1-month supply): Mix 1 scoop with 8 ounces of water, or as directed by your healthcare practitioner. Use as a snack every other day and when you are in a pinch and need a quick, healthy snack. You can also try mixing it with unsweetened almond, rice, or soy milk, or regular milk.

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EssentialswithHormonalSupport


•WheySational (1-month supply): Mix 1 scoop with 8 ounces of water, or as directed by your healthcare practitioner. Use as a snack every other day and when you are in a pinch and need a quick, healthy snack. You can also try mixing it with unsweetened almond, rice, or soy milk or regular milk.

•HerbalEquilibrium(30-day supply):Take one tablet two times per day, or as directed by your healthcare practitioner.

EssentialswithAdrenalSupport



•Adaptisol(30-day supply): Take two capsules twice daily with meals, or as directed by your healthcare practitioner.

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EssentialswithThyroidSupport



•T-Balance(30-day supply): Take one capsule in the morning and one capsule in the evening with meals, or as directed by your healthcare practitioner.

EssentialswithNeurotransmitterSupport



•5-HTP(30-day supply): Take one capsule daily at night on an empty stomach, or as directed by your healthcare practitioner.

For more on how to fine-tune your protocols and other important information, look for your individual product protocols at www.womenshealthnetwork.com/protocols.

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Simple Dietary Solutions

Your Weight Loss Resistance Package gives you a delicious, balanced eating plan

Our eating plan is different than diets you might have tried because we advocate actually eating real food—and enough of it—to satisfy you and set you up for lasting weight loss.

No matter what’s causing your weight loss resistance, the simple, but powerful, changes found in the next pages feature our best overall guidelines and tips to help you create a strong base for weight loss.

Ourmostimportantoveralltips

•Eat three balanced plant-based meals and two snacks a day to keep your metabolism steady—and stop cravings. Starving your body by skipping meals actually slows your metabolism and weight loss.

•Variety is important, so include healthy fats, complex carbohydrates and protein at every meal.

•Buy fresh, local and organic whenever possible to reduce pesticide risks.

f Consult with your healthcare practitioner before beginning the Weight Loss Resistance Package.

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•Watch portion size except when it comes to non-starchy veggies (think broccoli, spinach, bok choy, and asparagus).

•Morning matters! Eat green veggies at every meal—even breakfast. Kale or spinach mixed with blueberries is a great smoothie option.

•Color your plate with dark green, deep red, purple, and orange foods. They have greater nutrient concentration.

•Hydrate—drink at least eight 8-ounce glasses of filtered water or non-caffeinated herbal tea a day.

•Read the labels on food products

•Eat within 30–60 minutes of waking, especially if you have an adrenal imbalance.

Andavoidorreduce...

• Processed foods of all kinds. Try the “rot rule”— if the food won’t rot when left on your counter for several days, don’t eat it!

•Sodas (even diet sodas) and processed fruit juices.

•“White food”—white sugar, white flour, white cereal. These refined carbohydrates all act like sugar in your body.

•Prepackaged “healthy” snacks. These may not be as good for you as they claim. Watch out for sugar, carbohydrate and saturated fat content.

•Sugary sweets. One ounce of very dark chocolate (70% cacao content or more) is fine every so often, and can help satisfy a craving for sweets. But if you tend to gobble up an entire chocolate bar without thinking about it, do yourself a favor—don’t have it around at all.

200caloriesofpastadoesn’tequal200caloriesofbroccoli

If you’re sensitive to gluten and you eat 200 calories worth of pasta or bread with gluten, you’ll trigger your immune system and send a whole cascade of negative messages throughout your body. For example, with gluten, you may experience digestive discomfort, brain fog or low energy.

As we become more mindful of what we eat and fully savor those foods, we can obsess less about how much we eat. Some of the stress of losing weight subsides and we’re much more likely to be successful.

“Just liking the feeling of being healthy and how exercise and eating food

that is good for you keep you strong and sexy—that’s enough motivation for me!”

MotivatedStay

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Youmaywanttoconsider...

• Many women have had good results reducing or eliminating gluten from their diets. If you want to see if it makes a difference for you, try cutting out all gluten (including wheat, barley, and rye) for a month. Then try eating it again for a few meals to see if you notice any symptoms or consequences. Beware: gluten hides in unlikely places too, like many salad dressings.

•Limit dairy products to 4 servings a day or less, and choose organic options or goat’s or sheep’s milk, yogurt and cheese. If you have a sensitivity to dairy, consider swapping out cow’s milk and yogurt for unsweetened almond, coconut, or soy milk instead.

Protein, complex carbohydrates, fiber and fats: what you need and how to get it

Whatever the latest fad diet says, you shouldn’t even consider cutting all protein, complex carbohydrates, fiber or fats from your diet—your body needs them for healthy function.

Including a balance of foods from each category in each meal is important for many reasons: to get enough key nutrients, to have enough fuel for energy, and to keep your blood sugar levels from spiking or plunging. All are critical for weight loss.

Youmayfeelalittleworsebeforeyoufeelbetter

As your body begins to mobilize fat and toxins stored in your blood, it’s important to drink lots of water to flush the kidneys and liver; to exercise moderately each day to pump the lymph system; and to not lose too much weight too fast.

Otherwise your body will react to the influx of toxins by going back into defense mode, and you’ll just gain the weight back.

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Protein

Protein helps you feel full and counterbalance the surge of insulin caused by carbohydrates. It also allows for sustained energy.

What you need to know:

•On average, women need between 60–70 grams of protein per day. If you are extremely active, and find you get fatigued while eating this amount, you may need more.

•Try to have protein at every meal.

•Snacks should include protein to help keep blood sugar balanced and to keep you feeling full.

Good protein sources:

•Eggs, fish, chicken, turkey and lean meats (grass-fed and antibiotic free).

•Seeds, nuts, legumes, lentils, and soy foods (tofu, tempeh and soy milk).

•Cheese (but only if you don’t have a problem with dairy, either digesting it, or from any after-effects. You may also want to try goat’s or sheep’s milk

as options.)

What change could you make today?

How about buying a new fruit at the grocery store? Drinking an extra glass of water? Eating in a relaxing environment? Begin with these little changes and if you don’t succeed fully at first, keep trying. Success often comes in increments, so be kind to yourself if you don’t get it “exactly right” at first.

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Carbohydrates

Our brains need carbohydrates to provide the glucose that helps us think clearly and is our primary source of energy. Cutting out all carbohydrates can cause your insulin-to-glucagon ratio to drop, which can lead to depression, fatigue, insomnia, and bone loss. But remember, too many carbohydrates can increase your glycemic load and lead to inflammation and hormonal imbalance.

The secret is to eat the right carbohydrates in the right balance!


•Carbohydrates alone may not trigger the signal that tells your brain you are full, so try to eat them with protein, fiber or fats.

•Choose complex carbohydrates, which are digested and absorbed more slowly.

•We recommend 16 grams of carbs per meal for most women in the first few weeks.

Don’tcarryascaleinyourpurse? Your hand is great for measuring portion size.

Δ Your thumb = 1 oz (28.3 grams)

Δ Your palm = 3–4 oz (85 to 113.4 grams)

Δ Your closed fist = 1 cup

Δ Your thumb tip = 1 tsp

Δ A handful = 1–2 oz of snack foods, such as nuts (about 10 nuts, or 28.3 to 56.7 grams)

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Fiber

Fiber in the form of non-starchy vegetables is full of vitamins, minerals, and micronutrients that can affect our genes and the way we age. If eaten with carbohydrates, fiber can help slow the following insulin surge, help us to feel full, and even prevent additional cravings.


•Eat as many non-starchy vegetables as you’d like (see our list below).

•Add fiber to every meal.

•When buying fruits and vegetables, try to buy organic and local as often as you can.

Good fiber sources:

•Spinach, arugula, and kale.

•Bok choy.

•Brussels sprouts.

•Broccoli and cauliflower.

•Celery.

•Apples, berries, and other fruits.

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Fat

Fat is critical to good health and—contrary to what you’ve probably heard—important for weight loss. Healthy, natural fat stabilizes blood sugar, increases immunity, supplies energy, and controls hunger. When we eat fat, our stomachs and intestines release leptin, a hormone that triggers the sensation of fullness.


•Eat some healthy, natural fat with every meal, particularly foods rich in omega-3’s (see below).

•Avoid man-made and damaged fats, including any food with the word “hydrogenated” on the label, even if the label claims it’s free of trans fats.

•Store oil in the refrigerator to keep it fresh.

•Cook fatty meats and fish at lower, even temperatures to avoid damaging their fats. Damaged fats stress your body and are known carcinogens.

Good fat sources:

•Real fats found in fish, nuts, avocado, seeds and their oils.

•Foods rich in omega-3’s—such as deep water fish, sardines in oil, and flaxseed, borage, hemp, sesame seeds and wheat germ oils.

If you’re struggling to make too many changes all at once, back off—a little or a lot. Take your time and make dietary changes at your own pace. Remember, we’re focusing on progress, not perfection.

Fat = Full

A recent study showed that people ate less overall if they had a little fat at the beginning of their meals. If you have trouble managing portions, try eating an appetizer or the fattiest portion of your meal first. Because eating fat can release leptin, the hormone that signals fullness, it may help you eat less and make better choices.

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The Weight Loss Resistance Meal Makeover—find the choices that work for you

We’ve developed a meal makeover by asking Andrea, a 42-year old teacher, to share what she might eat on a typical day. Then, we looked to see where Andrea could make changes based on our diet guidelines that would help her lose an extra 15 pounds.

This example may help you better understand how to make changes in your own daily routine.

Before Ideas

Breakfast:

• Plain bagel with butter

• Bowl of fruit

• Coffee

• Try millet or rice bread with peanut or almond butter instead of regular butter

• Eat a hard-boiled egg instead of a bowl of fruit

• Make oatmeal and add apples and walnuts

• Add a little cream to your coffee for more quality fat

Morning snack:

• Pretzels or a banana

• Have a snack with some protein: Greek yogurt, cheese, fruit with a teaspoon of peanut or nut butter

• Try edamame, a handful of nuts, or a small salad with seeds

Lunch:

• Turkey, ham, or roast beef sandwich (with onion, tomato, mayo)

• Apple

• Water

• Turn the sandwich into a salad by eliminating the bread or have an open-faced sandwich, on one slice of whole grain millet or rice bread

• Have soup or a stir-fry with lots of veggies

Mid-afternoon snack:

• Whatever I find in the faculty lounge, usually something sweet like a cookie or coffee cake

• Try pumpkin seeds for extra magnesium and iron

• Seaweed or rice crackers or lentil chips can satisfy a craving for something crunchy and salty

• Include protein, such as walnuts, cashews or 2 tsp nut butter.

Dinner

• Pasta with vegetables and meatballs

• Dessert—small scoop of chocolate ice cream

• Substitute brown rice, quinoa, or sweet potatoes for the pasta

• Add extra green, non-starchy vegetables into the mix—either in your main dish or as a side salad

• Satisfy your sweet tooth with baked apples and cinnamon or strawberries and cream (with no sugar added)

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Make over your own meals!

Keeping in mind that genuine changes are about progress, not perfection, here's where you can create your own meal makeover by writing down what you eat, and then deciding a healthier option you can choose next time.

Before Ideas

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When cravings strike

If you find that you’re constantly craving certain foods, try these craving busters:

Tips for eating out:

Δ Tell your dining companions ahead of time that you are following an eating approach for wellness. Enlist their support before you sit down and order.

Δ Ask the server not to bring bread to the table.

Δ Ask for additional vegetables instead of side starches.

Δ Don’t be afraid to ask for vegetables other than those you see on the menu, or for other preparation methods. Most every kitchen can stir-fry, steam or sauté a selection of fresh vegetables if you ask.

Δ For breakfast, stick with egg dishes and ask for a side of cottage cheese or veggies, instead of potatoes.

Δ Ask for sauces on the side.

Δ For dessert, choose a cheese or fruit plate.

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Guacamole or a spoonful of healthy nut butter

400 milligrams of chromium before meals

Licorice tea with ginseng

Drinking a cup of hot water, lemon juice, and a sprinkle of cayenne pepper

Drinking a cup of miso soup

Adding 1,000 milligrams of L-glutamine to your daily supplements

Drinking kudzu tea

Try this

Sweet and creamy

Sugar

Salty foods

Alcohol

Coffee

If you’re craving


Supportive lifestyle changes

Your Weight Loss Resistance Package helps you make realistic lifestyle changes

Successful lifestyle changes are about the small steps that lead to big shifts. They’re extremely effective in ensuring that your weight loss becomes permanent and isn’t just a blip on your scale’s timeline!

So make a commitment, do what you can, and reward yourself with lots of praise and self-care as you succeed. In this section, you’ll discover how to make realistic lifestyle changes in four key areas:

•Physical wellness and exercise

•Emotional wellness and stress reduction

•Detoxification

•Sleep

“Getting started is like climbing a mountain but if I can get past

that to feel the positive, then I can drive back the distractions. It has to become a priority

to make it happen: the end is routine and

purely positive.”

MotivatedStay

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Physical wellness and exercise for weight loss

Moving your body and finding new ways to incorporate physical activity into your daily routine is the best way to fire up your metabolism and head off the loss of lean tissue that leads to stubborn weight gain.

And you have so many options! Below you’ll find ways to make any exercise routine more effective. If you don’t already have a routine, you may want to get started with walking.

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Start small. Some women choose to simply walk around the block on the first day out. For others it may be a shorter distance—to the mailbox and back. Beware of setting expectations you can’t meet. Being realistic will make your goals more achievable and will ultimately allow you to stick with it long term. Once you’ve gone for your first walk, make a plan to gradually increase the time or pace of your walks. Follow the steps below for a more specific plan.

Start with a plan to walk every other day (4 days a week) for at least 15 minutes.

By week three, extend your walking time to 30 minutes every other day. If this is too long, think about doing two 15-minute walks per day.

Your ultimate goal is to walk a total of 150 minutes per week. Options include adding on another 30-minute walk, or extending each of your walks to be about 37 minutes long.

Step by step…

Aerobicexercise

Exercise increases your metabolic rate, encouraging your body to burn fat for energy. And a good sweat boosts the cleansing action of the lymph system as it rids your body of toxins and excess hormones.

Running, biking, brisk walking, swimming, Zumba, dancing, climbing stairs—the choice is yours, just try to get moving.

One of the biggest secrets to improving fitness and burning more calories—and fat—is to use intervals, or “bursting,” in your workout—and it works for all fitness levels.

If you don’t have a lot of time, bursting is a great way to challenge your body without spending extra hours at the gym. The idea behind bursting is to quickly bring yourself to an extreme level and then back down again several times during your workout. During a burst, your breathing should be so heavy that it’s hard to talk. Stay at this upper level for 20–30 seconds at first and work up to 1 minute. This concept is great because you can reap the benefits of an intense workout in only 20 minutes and it doesn’t matter what kind of exercise you’re doing. See page 36 for a physical wellness exercise log.

Yoga,Pilatesandstretching/flexibilitytraining

Both yoga and Pilates are invigorating and can help build muscle—and you feel great afterward. Research has shown that the stretching during yoga poses may produce calming effects that reduce stress.

f Before beginning any exercise regimen, consult your healthcare practitioner.

“I have too much to do, too many friends to enjoy, and far too many places not yet explored

to not exercise!”

MotivatedStay

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Strength/resistancetraining

Because muscle tissue burns more calories than fat, being leaner and more muscular help you with maintaining your ideal weight.

Breathing

Breathing deeply can significantly increase your wellness and fitness anytime, anywhere. All forms of exercise or stretching will be enhanced by deep, regular breathing. Inhale and exhale through your nose as much as possible.

Follow the breath ratio chart to relax, balance, energize

See how many seconds you should allow for each segment of breath in order to achieve your desired result:

Inhalation Hold Exhalation Hold Effect

4 1 8 4 Relaxing

6 1 10 1 Relaxing

8 1 8 1 Balanced

6 2 6 2 Balanced

6 4 6 1 Energizing

6 6 6 1 Energizing

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35N e x tBack

Try this ...

Thinkexerciseisboring...

Don’texerciseatall...

Don’tlikerunningoraerobics…

Aretimecrunched...

Feeltootired...

DO SOMETHING YOU LOVE! When you do, it will feel great and you’ll continue to do it.

Mix it up so you don’t do the same thing all the time—alternate cardiovascular exercise (running or walking) with stretching and resistance exercise (weight training). Or do something completely different—belly dancing, hiking, playing a sport or jumping rope.

Make a commitment to be active 20–30 minutes twice a week, and work your way up to 30–60 minutes three to five times weekly.

Exercise doesn’t have to be high-energy to be effective. Yoga, t’ai chi, qi gong, and Pilates are gentle, strengthening exercise methods that are helpful for stress relief as well as physical fitness.

Try “bursting” during your cardio routine—double your normal pace for 30 to 60 seconds, then return to your original pace for a few minutes, then burst again. This allows greater effects when exercising and is very helpful if your time is limited.

Sometimes the hardest part of exercising is just getting started. Make a promise to yourself that no matter how tired you are, you’ll exercise for at least 10 minutes every day. Even going up and down a set of stairs once or twice helps. And most of the time, you’ll end up doing more and feeling extra energetic afterwards!

If you ...

here are our suggestions:

If you might need a little extra motivation to get moving,

CArDIO STrENGTH FLExIBILITYDate Type Duration Intensity # of Intervals Type Lbs reps Type Duration Intensity

Workout Notes (ex. location, highlights, how session felt, injury, distance,

companions, etc.)

Physical Wellness Exercise Log

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“Continuing good health is my

motivator but it took me a long

time to get in the habit and I don’t

give up on exercise if I take a day off.”

MotivatedStay

Keep track of

your exercise

progress here.

Emotional wellness and stress reduction for weight loss

At Women’s Health Network, we know know that our day-to-day emotions often play bigger roles in our physical health than we realize.

But we also realize that it’s impossible to completely eliminate stress from your life. That’s why the Weight Loss Resistance Package focuses on giving you the kind of support you need to help you reduce the impact of stress.

What you can do right now:

•Journaling or keeping a diary can help you uncover and explore your true emotions, so you can identify patterns and reactions.

•Just 10 minutes a day spent meditating gives physical and mental benefits. (If meditating is unfamiliar to you, start by trying being totally quiet and still, and focus on your breathing for a few minutes at a time.)

•Taking care of yourself is especially important if you also take care of others. Set aside time to relax and do whatever you like. You can read a book in the sun, sit on the beach, play with your pet, or just daydream—whatever makes you happy.

To release stress and tension: find your safe space

Our dogs and cats are experts at finding warm patches of sun or comfortable, safe spaces to curl up and sleep. If you had a moment to rest, where would your safe space be? Even if you can’t go there, imagine it in your mind with this breathing exercise.

Δ In a comfortable seat or a lying-down position, close your eyes and take yourself to a safe and cozy space in your home.

Δ Soak in the warmth, the softness, and quiet of this place, imagining all that you love about being there.

Δ Hold the memory in your body as you begin to slow your breathing.

Δ Breathe in through your nose, filling your lungs with rich oxygenated air and let the air slowly go from your body out through your nose.

Δ Begin to count slowly to five as you bring air in through your nose and then count to five as you let the air out through your nose.

Δ Do this to calming music or for about five minutes to release stress and connect to your inner peace.

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Affirmations help you to focus on what you want—not just what your life is lacking. Stating your desires in the present tense—as if they are already real and true—is a wonderful means of attracting what you seek in your life. Some examples of affirmations include:

•I am strong.

•I am embracing this day in my life.

•I am surrounded by people who care about me.

•I love being active, energetic and healthy.

•I know exactly how to take care of myself and my body.

•I am doing all the right things to achieve my healthiest weight.

Why not begin right now with a few positive affirmations about yourself ? Think of three qualities that you like about yourself and say them out loud.

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affirMationThe Power of

Detoxification for weight loss

When we talk about “detox,” many women at first don’t realize that we’re referring to the natural processes our bodies use to remove the waste and toxins that accumulate from the air we breathe, the food we eat and drink, the environment, and even our emotions.

Toxins—whether they are chemicals or disease-causing organisms—stress your body so much that getting rid of them can also mean eliminating imbalances! At the same time, increasing healing support— in the form of supplements, purified water, probiotics, fiber, gentle exercise, and stress reduction—can work wonders for detoxification in weight loss.

Sleep for weight loss

Getting enough sleep is so important for detoxing, reducing stress, and most important, for calming escalating symptoms of weight loss resistance. More and more, researchers are seeing connections between getting enough sleep and being able to maintain a healthy weight.

We suggest you consider creating a relaxing, peaceful and predictable pre-bedtime routine that you follow every day. This will consistently send the message to your body and your parasympathetic nervous system that it’s time to quiet down and prepare for sleep. We suggest you aim for 7–8 hours of sleep a night, depending on what feels best for your body.

Quick ways to detoxify:•Practice deep breathing. Try to make a habit of

taking 3–5 deep breaths before each meal, and at bedtime.

•Try lymph drainage or massage. Find a trained practitioner to help you promote healthy lymph flow.

•Go through your cabinets and get rid of all processed foods. This includes products that contain sugar, high-fructose corn syrup, refined flour, trans fats (including anything that says “hydrogenated” on the label) and artificial sweeteners, dyes, artificial flavorings and preservatives.

•Eat organic, fresh, and local food as much as possible. Thoroughly wash and rinse fruits and vegetables.

•Try an Elimination Diet. An Elimination Diet once or twice a year is a powerful “renew and recharge” regimen and lets you assess any food sensitivities. There are many options to choose from, and you can find a simple Digestive Reset Package in the Shop section of My Account.

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Tipsforfallingasleep—andstayingasleep

To help you get a restful night’s sleep—every night—here are some tried and true tips and techniques:

Look at what and when you eat

•Enjoy your last full meal of the day several hours before going to sleep. You may want to aim for at least 12 hours without eating from the time of your last meal to the time you wake up.

•But . . . if your blood sugar is falling too low and hunger is waking you up in the night, try eating a snack with protein, carbohydrates, and/or fiber about an hour before bedtime. Avoid starchy, white-flour, and sugary foods.

Create a relaxing sleep environment

•Bothered by noise? Use earplugs, a bedside “white noise machine” or an inexpensive fan to block noise.

•Shut out extra light with blackout curtains or shades.

•Choose comfortable bedding and bedroom colors that you love.

•Avoid having your office in your sleep space. If you must, separate your bed from nearby work areas with a screen.

What is keeping you awake?

We encourage you to keep a sleep log for a week to track which lifestyle factors may be keeping you awake:

Δ When and what you eat

Δ Caffeine, nicotine, and alcohol intake

Δ Medications, vitamins, minerals, and supplements, and when you take them

Δ Stress and anxiety levels

Δ Exercise routines (including what time of day you exercise)

Δ Menstrual cycle patterns

Δ Bedtime schedule

Δ Sleep environment (temperature, light, sound, bedding)

Being more aware of patterns that affect sleep will help you make simple changes in your lifestyle or bedtime routines for better sleep.

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Power down

•Turn off TVs, cell phones, and computers an hour before bedtime.

•If you watch TV before bed, choose comedies. Laughing is great relaxation!

Re-evaluate routines

•Some people shift into “sleeping mode” in as little as 10–15 minutes, while others need at least an hour.

•Exercise early in the day, rather than in the evening.

•Keep the bed just for sleeping (and sex).

Understand how emotions affect sleep

•If your dreams make you anxious, writing and reflecting in a dream journal may help you express the thoughts and emotions at the root of upsetting dreams.

•Keep a notebook and pen next to your bed. If you try to fall asleep but end up lying awake worrying about tomorrow’s problems, turn on the light and make a list of what you need to do. If necessary, get back up and take action by completing a task.

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Custom tips for

Hormonal Imbalance

Don’t give in to the conventional thinking that every woman puts on weight as she gets older. Gaining weight isn’t necessarily the natural course of events for you. You can balance your hormones—at any age—and ease your body out of protective/crisis mode. As mentioned earlier, weight gain and hormonal imbalance are tied together for many reasons:

•Your hormones (including those that influence how you use and store calories as well as those that govern your reproductive systems) are connected along the same brain-body axis.

•Fat cells can make hormones (especially estrogen), which explains why you tend to put on more weight when your hormones are out of balance—this is your body’s attempt to regain balance.

Once the hormonal burden has been lifted, your body can let go of extra weight. Here are some specific tips on diet, exercise, and lifestyle compiled for the women struggling with a hormonal imbalance.

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A Hormone-balancing snack

Creamy garlic tofu dip

Δ 1 14-oz tub of soft or silken tofu

Δ 2 tsp toasted sesame seed oil

Δ 1 Tbsp cider vinegar

Δ ½ tsp dry mustard

Δ ½ tsp iodized salt

Δ 1 tsp tamari or soy sauce

Δ 2 cloves garlic, minced

Whip all of the above ingredients in a blender or food processor, transfer to a covered glass refrigerator dish and chill.

Use as a dip for your favorite raw or steamed vegetables, chips or pita.

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Tips for your hormonal-balancing diet

There are three main components to a healthy hormonal eating plan: protein, quality fat, and vegetables, especially those veggies with phytoestrogens.

Protein and fat are required for hormone production and vegetables with phytoestrogens work to gently recalibrate hormones on a cellular level without actually raising the amount of estrogen in your body. Use our general dietary guidelines on page 21 and the chart on the following page to make your hormone-balancing eating plan.

hormonal imbalanceFoods to includeNon-starchy veggies, especially broccoli, cabbage, and Brussels sprouts

Leafy greens

Alfalfa beans and sprouts

Complex grains

Lean, hormone-free animal protein

Soy protein

Hormone-free dairy, 2% or full fat

Eggs

Legumes

Blackberries, blueberries, raspberries and strawberries

Sea kelp

Nuts and seeds, especially roasted soy nuts and flax

Lemons and limes

Basil, cardamom, cinnamon, cumin, fennel, garlic, ginseng, oregano,

pepper, sea salt

Balancing teas like gingko, chamomile, ginseng, green, fenugreek,

dandelion, red raspberry, dong quai

Foods to avoidCaffeine

Alcohol (including wine and beer)

Sugar, fructose, high-fructose corn syrup,

maltose, dextrose, honey, and maple syrup

Refined flour, grains, and breads

Baked goods

Chocolate and candy

Crackers, chips, and salty snacks

Dairy products that contain added hormones

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Exercise tips for hormonal balance

Any type of exercise you choose is great for your body and your hormonal balance. Whether it’s running, dance, yoga, biking, or even just walking around your neighborhood—moving your body helps to build muscle (and bone), control the major hormone insulin, and keep off extra weight.

There are several hormone balancing yoga poses you may explore to help with your symptoms as well*:

•Fatigue: Supta Baddha Konasana (reclined bound angle pose)

•Hot flashes: Ardha Halasana (half plow pose)

•Anxiety, sleep issues, and irritability: Uttanasana (standing forward bend), Prasarita Padottanasana (wide-legged standing forward bend)

•Depression, mood swings, and fuzzy thinking: Setu Bandha Sarvangasana (bridge pose)

Lifestyle tips to keep you hormonally balanced

Limit your use of plastics and other endocrine disruptors. Many people aren’t aware of the growing number of synthetic chemicals present in our bodies’ living tissue. BPA, phthalates, parabens and PCB’s are found in plastic food containers, cosmetics, cookware and more. These substances can affect our reproductive systems, thyroid function, and brain health. Use glass, stainless steel, and cast iron to cook and store food. Check the labels of your cosmetics to be sure they are free of phthalates and parabens. And avoid pesticides as often as possible.

* adapted from: Gura, Trisa. The

Graceful Change. Yoga Journal.

URL: http://www.yogajournal.com/

health/1139.

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http://www.yogajournal.com/health/1139

http://www.yogajournal.com/health/1139

Do your best to control insulin and cortisol. Insulin and cortisol are major hormones in the body and can certainly affect the minor hormones like estrogen, progesterone, and testosterone if they are out of balance. As we discuss in the nutrition section of this guide, keeping your meals as balanced and free of simple sugars as possible is a great way to maintain level insulin levels. And making a real effort to reduce stress will promote healthy cortisol rhythms.

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Custom tips for

Adrenal Imbalance

Why does stress so often lead to weight gain? It’s not simply because we eat more when we’re stressed out (though we sometimes do). As we mention earlier, when under a great deal of long-term stress, your body naturally holds onto extra weight. It does this for protection against emergency conditions. We also know that periods of stress trigger the hormones cortisol and adrenaline, which can prompt very natural cravings for carbohydrates to help us recover from physically or emotionally demanding events.

To top it off, stress and adrenal imbalances can lead to changes in the way we feel pleasure from eating simple sugars, making us want even more sugar.

Here are some specific ways you can balance your stress response through simple changes to diet, exercise and lifestyle, in addition to the suggestions offered in the general section of this e-Guide.

Natural energy boostersSuggestions that can help during a low energy pinch:

•A 20-minute power nap

•A warm cup of energizing herbal tea (ginseng, ginger or rosehip are all great choices)

•A cup of green tea

•A handful of dried figs and almonds

•Yoga bridge pose

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Your adrenal-balancing diet

Sugarandcaffeine

You’re extra susceptible to sugar and caffeine cravings because of the fatigue associated with adrenal imbalance, and also because cortisol can magnify the satisfaction and pleasurable sensation you get from sugar.

Caffeine is also tempting because it can keep us going even when the body clearly needs a rest. Pushing through with coffee or a caffeinated beverage ends up making your adrenal glands work harder. So try any of the natural energy boosters we recommend on the previous page.

Timingyourmealsandsnacks

When you eat is very important for women with adrenal imbalances. This is because the adrenal hormone cortisol is released in coordination with your circadian rhythm.

If you can eat in rhythm with this curve, you will put less pressure on your adrenal glands and experience the more desired gradual decline in natural cortisol levels. Eating this way can also help to reset the curve if it is off balance. You’ll know your cortisol curve is off if you experience irregular sleeping patterns.

12

25

20

15

10

5

0

2 4 6 8 10 12 2 4 6 8 10 12

midnight noon p.m.a.m. midnight

cort

iso

l le

vels

(m

g/d

L)

Circadian rhythm and your cortisol cycle

breakfastsnack

snacklunch dinner

snack

Eating regular meals and snacks supports the adrenal glands and your natural circadian rhythm by:

•optimizing and smoothing out daytime cortisol output;

•minimizing nighttime cortisol levels.

This provides you with:

•sustained energy levels throughout the busy days;

•more restful, restorative sleep at night.

Adapted from:

Wilson, J, 2001. Adrenal Fatigue: The 21st Century Stress Syndrome, 266. Petaluma, CA: Smart Publications.

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adrenal imbalance

Exercise for adrenal health

We all understand that exercise is wonderful for our health and a great tool for weight loss, but it’s important to take a careful look at your exercise routine when you are experiencing adrenal imbalance. Your exercise routine may be

Foods to includeAsparagus

Avocados

Cabbage

Celery

Cucumber

Fruits

Garlic

Ginger

Lean protein

Sunflower and sesame seeds

Sea salt, especially if adrenal function is low

Foods to avoidAlcohol

Caffeine

Gluten and grains like wheat, barley, spelt,

kamut, rye, triticale, oats (unless gluten-free)

Refined and processed sugars, including corn

syrup

Packaged, processed junk foods

Overly spicy foods

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feeding the stress fire instead of burning calories. If you are exhausted after exercise, you may not want to let your heart rate go above 90 beats per minute.

If running feels like too much, switch to walking. Yoga is also a great choice for adrenal health because it taps into the mind/body connection, offering strength, flexibility, balance, and relaxation. Here are some adrenal-friendly yoga poses to try for restoration and recovery after stress:

•Viparita Karani (legs up the wall)

•Supported Setu Bandha Sarvangasana (supported bridge pose)

•Savasana (corpse pose)

Adrenal-friendly lifestyle tips

Anything you can do to calm the stress hormones in your body will help to rebalance your adrenal glands. In our fast-paced lives we often overlook simple ways to slow down and relax in the interest of being more productive. At this time in your life, these small steps will make a difference in your health. So try something calming every day, like one of these suggestions:

•Breathe through your nose.

•Listen to music.

•Put your hand on your heart and recite the affirmation: I am calm, confident, and prepared for my life.

•Laugh with friends and family.

•Take a soothing bubble bath.

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•Sit with your feet up and enjoy a cup of tea.

•Take a nap in the sun.

All of these easy tips stimulate the parasympathetic nervous system which helps the body “rest and digest.” Our sympathetic nervous system, on the other hand, is activated when we are in “fight or flight” mode.

You may also want to consider setting some long-term stress-relieving goals, like exploring and processing past emotional issues, resolving negative relationship patterns or making an effort to start putting your needs ahead of all those around you.

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Custom tips for

Thyroid Imbalance

You already know that the thyroid gland is the master of your metabolism. It influences how you metabolize food, how you store calories and use them, as well as how you think, talk, sleep, and more! Unexplained weight gain is one of the first signs of an underactive thyroid.

If you’ve determined that the root of your weight issues start with your thyroid, try some of these thyroid-specific dietary, exercise and lifestyle tips to help ease the burden on this all-important gland.

Your thyroid-balancing diet

Iodine and selenium are two essential minerals for thyroid health, so eating foods that contain these minerals supports healthy thyroid function. Other supporting thyroid nutrients include: zinc, iron, copper, B vitamins, and antioxidants like vitamins A, C, and E. Take a look at the chart on the following page for examples of how to include more thyroid-healthy foods in your diet.

“My motivation is my determination to not be on any medication when I get older. I saw my mother and father taking so many pills

that didn’t make them any better.”

MotivatedStay

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Whole foods to support your thyroidThere is a wide variety to choose from and some perform double duty, so treat your thyroid to a good meal!

Iodine Primary sources: sea vegetables (kelp, dulse, hijiki, nori, arame, wakame, kombu) and seafood (clams, shrimp, haddock, oysters, salmon, sardines), as well as iodized sea salt.

Secondary sources: eggs, asparagus, lima beans, mushrooms, sesame seeds, summer squash, Swiss chard (steamed), garlic

Selenium Tuna, organ meats, halibut, beef, Brazil nuts*, mushrooms, soybeans, sunflower seeds (Note: selenium content of plant-based foods is contingent on soil substrate selenium levels.)

Zinc Fresh oysters, sardines, beef, lamb, turkey, soybeans (steamed), split peas, sunflower seeds, pecans, Brazil nuts*, almonds, walnuts, ginger root, maple syrup

Copper Beef, oysters, lobster, shiitake mushrooms, dark chocolate, crabmeat, tomato paste, nuts (limit peanuts), beans (soybeans (steamed), white beans, chickpeas), sunflower seeds

Iron Clams, oysters, organ meats, soybeans (steamed), pumpkin seeds, white beans, blackstrap molasses, lentils

Vitamin A (beta-carotene form)

Sweet potatoes, asparagus, carrots, winter squash/pumpkin, cantaloupe, lettuce, liver. Kale, broccoli (both should be steamed)

Vitamin C Guava, peppers (chili, Bell, sweet), kiwifruit, citrus, papaya. Broccoli, cauliflower, Brussels sprouts, kale, turnip, collard, mustard (all should be steamed)

Vitamin E Almonds, soybeans (steamed) and other beans, sunflower seeds, asparagus, liver

Vitamin B2 (riboflavin)

Brewer’s yeast, almonds, wild rice, mushrooms, egg yolks, organ meats

Vitamin B3 (niacin)

Brewer’s yeast, rice bran, liver, poultry (white meat)

Vitamin B6 (pyroxidine)

Brewer’s yeast, sunflower seeds, beans (soybeans (steamed), lentils, lima beans, navy beans, garbanzos, pinto beans), walnuts, brown rice, bananas, fish (tuna, salmon, trout), liver

* Although Brazil nuts are a good source of selenium, they shouldn't be eaten every day as it could result in a risk of selenium toxicity.

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There are also foods and drinks to limit, such as those which contain ingredients that aggravate thyroid function like sugar, alcohol, trans fats, artificial coloring, and preservatives.

Naturally-occurring chemicals called goitrogens also make it more difficult for the thyroid to create its hormones. Goitrogens can be found in the foods listed to the right, so consider limiting them.

Exercise for thyroid health

Studies have shown that moderate aerobic exercise can help to increase thyroid hormones in the body, so implementing a regular exercise routine is a good idea. Follow the general guidelines listed in the exercise section of this guide as you make your plan.

Thyroid lifestyle tips

Soothe stress. The stress hormone cortisol can inhibit the production of thyroid hormones so anything to reduce your daily stress burden will aid your thyroid health (as well as your adrenal health!). See the adrenal-friendly lifestyle tips found on page 50 for ideas to calm stress.

Express yourself. Find ways to laugh more, talk more, sing, or even scream (you can do this alone in the car, if you’d like). Expressing your feelings is always good for your health and ayurvedic medicine tells us that the vibrations of our voices can activate the thyroid because of its close proximity to the throat and vocal chords.

Foods to limit for thyroid health

Δ Gluten can be particularly disruptive to thyroid health, so we advise avoiding it as much as you can.

Δ All uncooked cruciferous veg (broccoli, Brussels sprouts, cabbage, cauliflower, kale, kohlrabi, mustard, rutabaga, turnips). Enjoy these veggies steamed or cooked, which eliminate the goitrogenic effect.

Δ Heavy soy consumption. Enjoy soy in moderation if your iodine levels are in the healthy range.

Δ Enjoy, but avoid consuming these foods in high amounts on a continual basis: millet, peaches, peanuts, radishes, spinach and strawberries.

Learn more in our article goitrogens in the

thyroid health section of our website at

www.womenshealthnetwork.com

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http://www.womenshealthnetwork.com

Custom tips for

Neurotransmitter Imbalance

Despite what you may read in popular magazines or online, intense cravings and weight gain are not all about willpower. Many women lack enough of the key neurotransmitter serotonin in their bodies, which can result in intense carbohydrate and sugar cravings. This happens as a protective mechanism because carbohydrates help the precursor to serotonin (tryptophan) get safely to the brain. When your brain lacks serotonin, your body responds with intense cravings for the sweets and other carbohydrates your body needs to produce more—leading to the pleasure high, followed by the crash. This cycle can also lead to something called leptin resistance, where your body stops responding to the weight loss hormone leptin. Leptin resistance leads to even more cravings, especially at night.

You can make diet and lifestyle changes to help keep your neurotransmitter levels balanced. Here are some specific ideas that will work along with the other suggestions offered in the general section of this guide.

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Your neurotransmitter-balancing diet

The key to eating for neurotransmitter health is to keep your blood sugar level stable to help smooth out the highs and lows of neurotransmitter imbalance, while making sure your body has enough of what it needs to produce proper amounts of neurotransmitters, including serotonin. We recommend you:

•Start each morning with a breakfast that includes protein, and then include protein in all meals and snacks throughout the day.

•Allow 12 hours between dinner and breakfast the next morning, and be sure to keep your two snacks controlled, so you avoid grazing all day.

•Avoid morning caffeine, which stimulates the neurotransmitter dopamine. The high followed by a crash can leave you searching for another hit of sugar or caffeine.

•Do not skip meals, which may lead to bingeing later in the day. This is especially true when women strictly watch what they eat all day, only to binge on carbohydrates later in the evening. They may then feel guilty and punish themselves by starving themselves again the next day.

•Be sure to take your supplements every day. The combination of nutrients offered in your Weight Loss Resistance Package supplements provides the building blocks of key neurotransmitters like serotonin, dopamine, and GABA and can help to stem cravings.

•Drink plenty of water and herbal tea between meals. You may think you’re hungry when you are really thirsty.

•If following the diet guidelines causes you too much stress or anxiety, back off for a few days and simply take your supplements. You can try again when you feel calmer.

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neurotransmitter imbalanceFoods to includeDairy (unless you’re allergic or sensitive to it),

full fat or 2%

Fruits, especially those high in vitamin C

Gluten-free whole grains

Leafy greens, rich in B vitamins

Lean protein

Nuts

Baked white or sweet potato (try eating a

potato without added protein three hours

after dinner)

Stevia, Xylitol

Foods to avoidAlcohol

Artificial sweeteners, additives, preservatives

and colorings

Caffeine

Chocolate and candy

Diet and regular soda

Gluten and grains—wheat, barley, spelt,

kamut, rye, triticale

Junk food and fast food

MSG

Refined grains

Sugars, syrups, honeys

Exercise for neurotransmitter health

If you are currently exercising, continue with a goal of at least 30–60 minutes of physical activity five times a week. If you aren’t currently exercising, aim for a walk of at least 30 minutes each day. More vigorous exercise is better to get

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your endorphins pumping. Running and other vigorous exercise can help your body to release the neurotransmitter beta-endorphin (associated with a “runner’s high”), which can produce a sense of well-being, increase self-esteem and settle anxiety.

Take a look back at our tips for exercise on page 32—and don’t forget about bursting to up your exercise intensity in a short period of time.

Neurotransmitter-friendly lifestyle tips

•Sleep 7–8 hours per night, depending on what feels good for your body. Your body makes neurotransmitters at night while you sleep, so give it plenty of time and rest.

•Get outside in the sunshine as much as you can.

•Find sweetness in your life. Make a list of your top 10 favorite things to do and clear at least half an hour a day to do one. Joy can increase serotonin and beta-endorphin levels naturally!

•Pay careful attention to your hunger levels. Ask yourself if you are eating to satisfy physical hunger or for another reason? See the Hunger Scale box on page 56 to help you become more aware of the different levels of hunger.

Finally, personal, family and social pressures also play a role in neurotransmitter imbalance. Many women find talk therapy helpful. You may want to schedule an appointment with a therapist or counselor if you feel that your struggles with “emotional eating” are keeping you from feeling your best.

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Track your progress

with My Account

My Account is our on-line support system that you can use to help keep track of your progress in healing your weight loss resistance.

It’s easy to use, and it’s free—just visit www.womenshealthnetwork.com/MyAccount to sign up.

We’ve found that women who regularly track their progress are more likely to succeed with this approach. You can use your My Account to track your weight loss, to monitor your lifestyle changes, and to access personalized recommendations. If you find you are not seeing progress, please give us a call. A few simple adjustments may be all it takes to get you feeling the way you want and back on your path to weight loss.

Each positive action you take—big or small—will help you reach your goals. And remember, you’ll always find that help is as near as the phone. When you talk to one of our Wellness Coaches, you’ll talk to a real woman—one who understands exactly what you are experiencing.

We’re here to help you along the journey to health and happiness you have started today.

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Track your progress



Putting our nutritional

guidelines into action

Essentials Menu Plan, shopping lists, recipes and more!

Our Nutritional Guidelines offer general concepts for how to choose healthy foods, but for those who want more specific recommendations, we give you our Essentials 14-Day Menu, along with shopping lists and recipes (menu items noted with * correspond with the recipes beginning on page 68). Serving sizes vary and most recipes can easily be halved or doubled. You can freeze leftovers to have on hand for nights when you haven’t gone shopping or just don’t feel like cooking. It’s also okay to substitute one similar recipe for another, or use leftovers as healthy snack options.

TipstohelpyouthriveontheEssentialsEatingPlan

•You can always use leftovers from the meal before as emergency snacks or replacements for meals you don’t like.

•Be sure to check the serving size of the recipe to give you an idea of portion size.

•Sausage and bacon can be left out if you prefer, but be sure to replace it with some other form of protein.

Recipes start on page 68.

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•Look for hormone-free dairy products, preferably organic.

•If you find dairy difficult to digest, check out coconut, soy or almond alternatives.

Ifyoudon’thavetimetoshoporcook…

If you’re feeling crunched on time or overwhelmed on any given day, just make sure these three things are in your refrigerator at all times:

•Wild rice.

•Green vegetables.

•Some form of protein (chicken, turkey, fish, beef, pork eggs, or beans/ lentils).

You can make a meal by pairing choices from these three food groups together. Note, if your protein choice is beans or lentils, cut out the rice and add more veggies.

Ifyou’reavegetarian...

As many of the main dishes include meat, feel free to substitute as needed, keeping portion sizes in mind. Also, women who suffer from thyroid imbalance should ensure they are getting enough iodine and other micronutrient-rich foods to balance their soy intake.

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Day 1

Breakfast:

1 egg scrambled with sautéed asparagus and cherry tomatoes, ½ C berries

Morningsnack:

½ apple, sliced and wrapped in hormone-free turkey slices

Lunch:

Chicken Salad (any option)*, ½ C berries

Afternoonsnack:

Olive Tapenade* with ½ C veggies

Dinner:

Grilled/broiled steak, Crispy Snow Peas*, 1�3 C cooked wild rice

Day 2

Breakfast:

Veggie Cakes*, 1�3 C of berries

Morningsnack:

WheySational snack shake

Lunch:

Leftover Chicken Salad* on 1 C of mixed greens

Afternoonsnack:

2 oz of cheddar cheese, sliced with 1 unsweetened rice cake or 4 rice crackers

Dinner:

Pork Ragout*, 1�3 C wild rice

Day 3

Breakfast:

2 slices of nitrate-free bacon, ½ C yogurt, ½ C berries

Morningsnack:

Olive Tapenade* with ½ C veggies

Lunch:

Leftover Pork Ragout* with mixed salad greens, 1 tsp olive oil and juice of ½ lemon

Afternoonsnack:

WheySational snack shake with your choice of fruit

Dinner:

Baked/broiled chicken breast with salt and pepper to taste, Zesty Asparagus*, ½ sweet potato with ½ Tbsp butter, sprinkled with cinnamon

Day 4

Breakfast:

2 eggs, any style, ½ C berries

Morningsnack:

½ C cantaloupe, 2 oz of sliced cheese

Lunch:

Chicken Salad (any option)* on 1 C mixed greens

Afternoonsnack:


Dinner:

Creole Fish*, ¼ C wild rice, 1 C mixed salad greens with 1 tsp olive oil and balsamic vinegar

The Essentials 14-Day Menu: Week 1

Here is your delicious 14-day meal plan, along with shopping lists and recipes to help you get started.

*Recipe included

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Day 5

Breakfast:

2 nitrate-free sausages, ½ C berries

Morningsnack:

2 Tbsp of hummus with sliced veggies

Lunch:

Chicken Salad (any option)* or Creole Fish* with 1 C mixed greens

Afternoonsnack:

½ C fruit, 2 Tbsp almonds

Dinner:

Garlic and Herb Lamb* with Crunchy Green Beans*, ¼ C wild rice

Day 6

Breakfast:

2 eggs scrambled with sautéed onion, red pepper and mushrooms

Morningsnack:

1 small baked apple with cinnamon, 2 Tbsp crushed pecans

Lunch:

Leftover Garlic and Herb Lamb* over 1 C mixed greens, ½ gluten-free roll

Afternoonsnack:


Dinner:

Grilled or broiled steak, Asparagus Soup*, 2 C of steamed spinach, ½ sweet potato with ½ Tbsp butter and cinnamon

Day 7

Breakfast:

½ C full-fat or 2% plain yogurt mixed with ½ C berries

Morningsnack:

½ apple with nut butter

Lunch:

Leftover steak over mixed greens, leftover Asparagus Soup*, ½ gluten-free roll

Afternoonsnack:

WheySational with your choice of fruit

Dinner:

Cod with Brown Butter*, 1 C mixed salad greens, ¼ C wild rice, Edamame Salad*

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2 lb asparagus2 onions1 red onionLarge bunch of celery2 heads of garlic1 large leek1 green pepper3 red peppers1½ C snow peas7 shallots1 C edamame beans1 carrot1 small napa cabbage1 zucchini1 summer squash1 C cremeni mushrooms½ C nicoise olives3 large cucumbers1 bag parsnips1½ C green beans1 sweet potato1 package cherry tomatoes1 small bag spinach1 small package mushrooms6–7 C mixed greens7 eggs1 lb haddock1½ lb boneless, skinless chicken breasts1 lb cod fillets1 lb pork loin chops

4 lamb chops3–4 slices of hormone free deli turkey8 oz steak1 package nitrate free bacon1 package nitrate free sausage4 oz cheddar cheese1 C yogurt¾ C Greek yogurt1 stick butter1/3 C heavy cream4 C berries3 lemons1 cantaloupe3 apples1 large box raisins½ C hazelnuts1 small package pine nuts1 small package sesame seeds1 package almonds1 package pecans1 jar nut butter (cashew or almond)1 jar/bottle of each of the following:

PaprikaCayenne powderTarragonGround cuminCinnamon

1 fresh bunch of each of the following:

Oregano

ThymeCilantroParsleyRosemaryTarragon

1 can chicken broth 14 oz1 can diced tomatoes 14 oz1 bottle sesame oil1 bottle tamari (gluten free soy sauce)1 small can tomato paste1 C chicken stock1 bag wild rice1 package rice cakes or rice crackers1 container hummus1 package gluten free rolls

Shopping List

week 1Itemstohaveon-handatalltimes:

Δ Sea salt

Δ Black pepper

Δ Olive oil

Δ Cinnamon

Δ Unsalted butter

Δ Balsamic vinegar

Δ Mayonnaise

Δ Cayenne pepper

Δ Gluten-free soy/tamari sauce

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The Essentials 14-Day Menu: Week 2

Day 8

Breakfast:

2 eggs, any style, ½ C leftover Edamame Salad*

Morningsnack:

WheySational snack shake, blended with ½ C berries

Lunch:

Chicken Salad (any option)* on 1 C mixed salad greens and ½ C cantaloupe (optional)

Afternoonsnack:

½ C cantaloupe and 2 Tbsp pecans

Dinner:

Cashew Chicken*, ½ C steamed broccoli, ¼ C brown rice

Day 9

Breakfast:

Veggie Cakes* and ½ C berries

Morningsnack:

2 stalks celery, each stuffed with 1 Tbsp of hummus

Lunch:

Leftover Cashew Chicken*, broccoli, and ¼ C brown rice

Afternoonsnack:

½ pear, spread with cashew butter

Dinner:

Ginger-Lemon Salmon*, Crispy Snow Peas*, ½ C wild rice

Day 10

Breakfast:

½ C full-fat or 2% plain yogurt with ½ C berries

Morningsnack:

2 unsweetened rice cakes (or 8 rice crackers) with 1 tablespoon of cashew butter

Lunch:

Leftover Ginger-Lemon Salmon*, Crispy Snow Peas* and rice OR leftover Chicken Salad (any option)* over 1 C of mixed greens

Afternoonsnack:

WheySational

Dinner:

Lamb Chops with Olives and Tomato Salsa*, Zucchini Salad*, ½ sweet potato with ½ Tbsp butter, sprinkled with cinnamon (if desired)

Day 11

Breakfast:

Sautéed mushrooms, onions and spinach in a 2 egg omelet, ½ gluten-free roll with butter

Morningsnack:

WheySational blended with ¼ C full-fat yogurt

Lunch:

Marinated Tangy Vegetable Salad*, ½ gluten-free roll

Afternoonsnack:

½ pear spread with cashew butter

Dinner:

Cod with Brown Butter*, 1�3 C wild rice, ½ C steamed broccoli

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Day 12

Breakfast:

½ C wild rice, sautéed with onions, peppers, and 1 sliced nitrate-free sausage

Morningsnack:

2 oz goat cheese on ½ apple

Lunch:

Leftover Marinated Tangy Vegetable Salad*, ¼ C wild rice

Afternoonsnack:

2 oz goat cheese on ½ apple

Dinner:

Chicken and Asparagus Sauté*, 2 C mixed salad greens with 1 tsp olive oil and juice of ½ lemon, ½ gluten-free roll

Day 13

Breakfast:

WheySational with ½ C berries, ¼ C yogurt

Morningsnack:

Hummus with ½ C sliced vegetables

Lunch:

Baked Eggs*, 2 C mixed salad greens with 1 tsp olive oil and juice of ½ lemon (¼ C blueberries optional)

Afternoonsnack:

2 unsweetened rice cakes or 8 rice crackers with 1 Tbsp almond butter

Dinner:

Steak with Rustic Tapenade*, Zesty Asparagus*, ½ C wild rice

Day 14

Breakfast:

2 eggs, any style, ½ C broccoli, ½ C berries

Morningsnack:

Sliced peppers dipped in mashed avocado with lime

Lunch:

Leftover Steak with Rustic Tapenade* with 1 C mixed greens and half an apple

Afternoonsnack:

WheySational

Dinner:

Hearty Pork Stew*

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*Be sure to check your pantry and refrigerator for things you may already have on hand from last week.

Itemstohaveon-handatalltimes:

Δ Sea salt

Δ Black pepper

Δ Olive oil

Δ Cinnamon

Δ Unsalted butter

Δ Balsamic vinegar

Δ Mayonnaise

Δ Cayenne pepper

Δ Soy/tamari sauce

f Vegetables

1½ lb asparagus2 onions2 red onions1 bunch celery3–4 heads of garlic2 green peppers12 oz mushrooms5 shallots1 C Kalamata olives1½ c snow peas1 large bag spinach3 scallions1 carrot2 sweet potatoes4 Roma tomatoes2 medium zucchini1 large tomato1 avocado1 red pepper

1½ C broccoli florets7 C mixed greens

f Meat/Eggs

10 eggs12 boneless, skinless chicken breasts4 lamb chops1 lb cod fillets1 lb salmon fillets1 lb pork tenderloin4 6 oz steak fillets

f Dairy

1 C yogurt¾ C Greek yogurt1 stick butter4 oz goat cheese1 oz cheddar cheese

f Fruit

3 C berries1 cantaloupe1 pear2 apples6 lemons1 lime

f Herbs/Spices

1 jar/bottle of each of the following:

MarjoramRosemaryNutmeg1 fresh bunch basil4 inch piece of ginger root

f Other

1 can diced tomatoes 14 oz1 can stewed tomatoes 14 oz1 can chicken broth

Shopping List

week 2

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Recipes

Asparagus Soup

2 servings

1½ lb asparagus, cleaned and trimmed

1 can organic chicken broth (14.5 oz)

1 C leeks (white part only), chopped

2 cloves garlic, minced

1 C water

1∕3 C heavy cream or crème fraiche

1 Tbsp butter

Juice of 1 lemon

Salt and pepper to taste

Cut the tips from the asparagus and reserve. Chop the remaining stalks.

Melt the butter in a stock pot and then sauté leeks until very soft. Add the asparagus stalks, garlic and cook, stirring, for approximately 5 minutes. Add broth, water to mixture. Bring to a boil. Lower heat and simmer, covered until asparagus is very tender (approximately 15 minutes). Meanwhile steam the asparagus heads until tender.

Puree soup in batched in a blender, until smooth (use caution liquid will be hot). Stir in cream or crème

fraiche. Add more water if necessary to achieve desired consistency.

Reheat soup if necessary.

Add lemon juice and season with salt and pepper to taste. Garnish with spear heads and lemon wedges.

Baked Eggs

2 servings

4 eggs

2 C spinach, cleaned and chopped

¼ C heavy cream

1 oz cheddar cheese, shredded

1 clove garlic, minced

1 shallot, thinly sliced


Preheat oven to 350.

In skillet, sauté shallot, spinach and garlic. When spinach is fully wilted, remove mixture and place in the bottom of four small muffin tins or ramekins.

Break one egg into each muffin well or ramekin. Spoon 1 Tbsp cream over each egg. Season with salt and pepper. Sprinkle cheese over each egg.

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Bake eggs in oven until whites have set, rotating once during baking (approximately 15 minutes total).

Cashew Chicken

6 servings

6 chicken breast halves, boneless and skinless

½ C unsalted cashews, chopped or pieces

½ C rice wine or white wine (dry)

3 cloves garlic, sliced

2 tsp ginger, grated

1 small green pepper, chopped

½ small onion, chopped

1 Tbsp olive oil

1 lemon, wedged

Heat oil in large skillet over medium heat. Brown chicken breasts on both sides, reduce heat to medium low and continue to cook, covered, for 10 minutes. Remove chicken from pan and allow to cool.

Using the same skillet with the chicken drippings, sauté cashews for 1–2 minutes. Remove and allow nuts to drain. Add wine, garlic, ginger, pepper and onion to skillet. Sauté until vegetables begin to soften.

Add chicken and cashews back to skillet and mix together.

Squeeze lemon wedges over mixture (to taste). Season with salt and pepper to taste.

Chicken and Asparagus Sauté

6 servings

6 chicken breast halves, boneless, skinless

1 lb asparagus, cleaned, trimmed and cut into 1–2 inch pieces

½ lb mushrooms, halved

1 shallot minced


2 Tbsp olive oil

½ lemon, juiced

¼ C chicken stock


Cube the chicken breasts, coat with olive oil and season with salt and pepper.

Brown chicken in large skillet, stirring as needed (approximately 4 minutes).

Add asparagus, mushrooms, garlic, shallot, stock and lemon juice to skillet. Cover and allow to cook until vegetables are done to your liking (approximately 5 minutes).

Chicken Salad—Choose Your Option

6 servings

1 lb cooked chicken breasts, boneless, skinless, diced

¾ C Greek yogurt

½ C raisins

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¼ C celery

¼ red onion


Choose your option

This recipe is easy to personalize! Substitute out the raisins for green apple, dried cranberries, grapes or almonds. Replace the celery with fennel, cucumber, jicama or water chestnuts. Add additional spice with curry, coriander, cinnamon or five spice.

Cod with Brown Butter

4 servings

1 lb cod fillets

¼ C butter

¼ C hazelnuts, chopped

1 tsp tarragon, dried

Lemon, to taste


Gently heat the butter in a small saucepan over medium heat until it begins to foam (approximately 5 minutes). The butter should start to lightly brown.

Add hazelnuts and cook for an additional minute.

Remove from heat and add tarragon.

Place fillets in a baking pan and bake at 350 until flaky (approximately 10 minutes).

Pour sauce over fillets and serve.

Creole Fish

4 servings

1 lb haddock

1 onion, chopped

½ C celery, chopped

½ green pepper, chopped

1 can tomatoes, diced, 14 oz


½ tsp paprika

½ tsp cayenne

½ tsp oregano

½ tsp thyme

1 Tbsp olive oil


Heat oil and sauté onion, green pepper and celery in large skillet. Add spices, tomato and garlic and simmer for 20 minutes.

Add fish, cover, and allow to cook completely, 5–10 minutes

Crispy Snow Peas

6 servings

1½ C snow peas

1 shallot, finely minced

1 clove garlic, thinly sliced

¼ tsp sesame oil

1 tsp sesame seeds, toasted

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Cook the peas, shallot and garlic over high heat using a small amount of water to keep them from sticking to the pan (essentially steaming them in a skillet).

Once the peas have reached your preferred degree of softening, toss in a bowl with sesame oil and seeds to coat.

You may also substitute green beans for snow peas if you prefer.

Edamame Salad

4 servings

1 C edamame beans, steamed

½ C carrots, shredded

1 C cabbage, shredded

1 shallot, thinly sliced

¼ cilantro, chopped

1 Tbsp tamari

Mix all ingredients and enjoy.

Garlic and Herb Lamb Chops

4 servings

4 lamb chops

1 T oregano, fresh, chopped

1 T rosemary, fresh, chopped

½ T tarragon, fresh, chopped

½ tsp cumin, dried, ground


Juice of ½ lemon

1∕3 C olive oil


Coat chops in lemon juice. Combine all herbs and oil, coat chops in mixture. Refrigerate chops and allow to marinate for at least 30 minutes.

Brown chops in a skillet, 3 minutes per side, and finish in a 400 degree oven for another 10 minutes. Alternatively, you can grill the chops over a medium heat for about 5 minutes per side.

Ginger-Lemon Salmon

4 servings

1 lb salmon, cut into 4 fillets

8–12 thin slices of ginger

2–3 scallions cut into 3 inch pieces

1 lemon, halved (one of the halves sliced thinly)

2 tsp sesame oil

Season the fillets with salt and pepper. Arrange fillets on heat proof plate or in steamer basket. Arrange scallions and ginger over the fillets, squeeze half of lemon over fillets. Cover fillets with lemon slices.

Steam for approximately 8–10 minutes or until fish flakes when poked.

When finished uncover fillets and drizzle with sesame oil.

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Hearty Pork Stew

6 servings

1 lb pork tenderloin, cubed

1 C carrots, sliced

¾ C celery, sliced

1 small onion, chopped

1½ C stewed tomatoes


1½ C sweet potatoes, cubed

1 can organic chicken broth (14.5 oz)

1 Tbsp olive oil

½ tsp marjoram, dried

½ tsp cinnamon, ground

½ tsp nutmeg, ground

Use a large Dutch oven and heat the oil. Cook the pork until well browned, stirring frequently, for 7–10 minutes. Add all other ingredients to Dutch oven and bring to a boil.

Reduce heat to low and continue to cook until vegetables are fork tender (approximately 30 minutes)

Lamb Chops with Olives and Tomato Salsa

4 servings

4 lamb chops

½ C Kalamata olives, halved

1 red onion, medium, chopped

1 can tomatoes, diced (14oz)

2 tsp rosemary, dried, crumbled


2 tsp olive oil

½ lemon


Brush lamb chops with oil and season with rosemary, salt and pepper.

Brown chops on both sides in large skillet (approximately 4 minutes per side). Lower heat to medium-low.

Squeeze lemon over chops.

Add onions, tomatoes, olives and garlic to skillet. Cover and allow to simmer until done (approximately 25 minutes).

Marinated Tangy Vegetable Salad

4 servings

½ C cherry tomatoes, halved

½ C zucchini, chopped

½ C summer squash, chopped

½ C mushrooms, chopped

½ C Kalamata olives, pitted, halved

½ C broccoli florets

½ C cauliflower florets


2 shallots, thinly sliced

¼ tsp basil, dried

¼ tsp oregano, dried

¼ tsp rosemary, dried

¼ tsp thyme, dried

¼ C olive oil72N e x tBack

2 Tbsp cider vinegar

4 C mixed greens

1 C roasted pepitas (squash or pumpkin seeds)


Place all ingredients except greens and pepitas in a large bowl and mix well. Cover and refrigerate for at least two hours. Serve over greens and sprinkle with pepitas.

Olive Tapenade Salad

12 servings

½ C nicoise olives

1 Tbsp pine nuts, toasted

½ Tbsp garlic, minced

1–2 Tbsp lemon juice

1–2 tsp olive oil

3 large cucumbers, halved lengthwise, seeded and sliced

Pepper to taste

Combine olives, pine nuts, garlic, oil, pepper and lemon juice in food processor and pulse until desired texture.

Serve mixture over cucumbers.

Pork Ragout

4 servings

1 lb pork loin chops, sliced into ¼ inch strips

3 Tbsp olive oil

3 shallots, sliced


2 Tbsp tomato paste

1 zucchini, small

1 summer squash, small

1 C of your favorite mushrooms in thick slices

1 C celery, chopped

½ C parsley, chopped

1 C chicken stock


Heat oil in large, deep skillet or pot and brown pork strips.

Add shallots, garlic, tomato paste and celery, reduce heat and cook approximately 3 minutes. Add mushrooms, zucchini, squash and stock. Combine evenly.

Cover and simmer for approximately 10–13 minutes,

Season with salt and pepper to taste.

Steak with Rustic Tapenade

4 servings

4 fillets steak, 6 oz each

2–3 Tbsp olive oil

½ C Kalamata olives, pitted, chopped

4 roma tomatoes, chopped

1 shallot, chopped

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2–3 cloves garlic, minced

1 Tbsp tarragon, fresh, chopped

2 Tbsp thyme, fresh chopped


Coat steaks in oil and season with salt and pepper to taste. Grill or broil the steaks till done to your liking. Combine shallot, garlic, tomatoes, herbs and olives in a small skillet and heat through. Spoon mixture and juices over steaks.

Veggie Cakes

2 servings

1 C parsnip, grated

2 eggs, beaten

1 shallot, grated


1 Tbsp olive oil


Pat all vegetables dry with either a kitchen towel or paper towels. Mix all vegetable ingredients with eggs and season with salt and pepper.

Heat oil in skillet on medium high heat.

Drop spoonfuls of the batter into the oil and lightly flatten each patty.

Cook 2–3 minutes per side or until crisping and browning occurs.

Zesty Asparagus

2 servings

½ C asparagus, cleaned and trimmed

½ C onion, chopped

1∕3 C celery, chopped


1 lemon

Steam the asparagus until nearly done. Use a heavy skillet on medium heat and sweat the onions and celery. Add the garlic and asparagus to the skillet.

Squeeze a wedge of the lemon over the vegetables and continue cooking until desired level of doneness.

Grate zest of lemon over asparagus and serve.

Zucchini Salad

4 servings

2 medium zucchini

2 Tbsp basil, fresh, chopped


1 tomato, large, diced

1–2 tsp olive oil

½ lemon


Slice the zucchini into very thin strips lengthwise. Mix basil, garlic, oil and tomato together in a bowl and season with salt and pepper.

Gently toss zucchini strips and tomato mixture together and serve.

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The “Apple Pie”

1 scoop vanilla WheySational

6 to 8 oz. unsweetened almond milk

1 tsp apple pie spice

No blender needed—put in a container and shake!

My Darling Clementine

1 scoop vanilla WheySational

8 oz. unsweetened almond milk

1 clementine or mandarin orange (seedless)

¼ cup unsweetened Greek yogurt

This one is better with a blender!

Goodgluten-freealternatives

If you’re trying to cut out gluten, use these good gluten-free substitutes in our menus and recipes:

Brown rice

Wrap choices: seaweed wraps, rice paper wraps, lettuce, specialty gluten-free wrap

Corn tortillas

Brown rice crackers or lentil crackers

Shirataki, rice or buckwheat noodles

Quinoa or millet bread

You can also center your meals around fresh protein and colorful vegetables rather than bread or pasta.

Sweeteners—because we all need a little sweetness

You may not be familiar with some of the lower-carb sweeteners we recommend, but trust us, they are delicious and cause much less trouble with blood sugar control. Still, remember to use these in moderation.

• Unsweetened applesauce

• Stevia—this natural sweetener can be VERY sweet, so look for one that’s been diluted to about the same sweetness as sugar.

• Honey or maple syrup (limit to ½ Tbsp)

Warming spices like cinnamon or nutmeg, and unsweetened cocoa powder or unsweetened coconut flakes can also make yogurt, fruit or oatmeal feel more like a treat.

WheySational Recipe Ideas

More Helpful Diet Tips

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Recommended fish choices

While many seafood dishes are healthy and tasty, certain types of seafood should be avoided because of high mercury levels. Below are some of our favorite choices, and for more choices—along with the most up-to-date information—you can visit the Natural Resources Defense Council’s Consumer Guide to Mercury in Fish at http://www.nrdc.org/health/effects/mercury/guide.asp

Goodseafoodchoices:

Anchovies

Catfish (US farmed)

Clams

Crab (Domestic)

Crawfish/Crayfish

Flounder

Haddock (Atlantic)

Hake

Herring

Mackerel (N. Atlantic, chub)

Oysters

Salmon (Wild Pacific)

Sardines

Shrimp

Sole (Pacific)

Tilapia (US farmed)

Trout (freshwater)

Whitefish

Seafoodtoeatinmoderation(threeservingsorlessamonth)

Grouper

Mackerel (Spanish, Gulf )

Sea Bass (Chilean)

Seafoodtoavoid

Mackerel (King)

Orange Roughy

Swordfish

Tuna (Bigeye, Ahi)

Tip: Many times additional canned seafood options can be found in the international foods section of your grocery store.

“I make a Life Choice daily.”

MotivatedStay

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Women's Health Network Diet and Lifestyle Quick Start e-Guide: Weight Loss Resistance

Women’s Health NetworkPO Box 306

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A Note to the Reader:The ideas and suggestions contained in this book are not intended assubstitutes for appropriate care by a licensed healthcare practitioner.

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Diet and Lifestyle Quick Start e-Guide - Women's Health ... · fatigue, irritability and a wide range of other symptoms are related to nutrient deficiencies. This is often surprising