387641 perimenopausal 031519 · misconception #4: hormone replacement therapy (hrt) is the only way...

PLAYBOOK AND RECIPE GUIDE Perimenopause

Hi, I’m Dr. Michelle, host of the Perimenopause Summit, Naturopathic Physician, the founder of Glow Natural Wellness, and the creator of The Glow Protocol. My mission is to empower women of all ages to embrace their limitless potential, and live the lives they deserve in the bodies they desire.

I was diagnosed with Primary Ovarian Failure at age 20. I was just becoming a woman, and I felt as though my womanhood was stripped from me. I was told that having a child “wasn’t in the cards” for me and that I had the hormonal output of a 55 year old woman. In essence, I was in very early menopause. Doctor after doctor echoed this horrible news. I felt betrayed by my body, but refused to throw in the towel. This began my menopause mission and my health journey.

After many years of tears, prayers, and failed attempts to heal, combined countless hours of study, testing, experimenting, I became an expert in female hormone health, metabolism, epigenetics and natural medicine. This led me to help thousands of women understand their bodies, uncover the root causes of their symptoms, balance hormones naturally and improve their quality of life. In the process, I was able to uncover the root causes of my own imbalances and dysfunctions and on April 5, 2015, I gave birth to Paxton Emerson Sands- with no intervention, nearly 20 years after my ovarian failure diagnosis. This happened, despite doctor after doctor telling me that there was nothing that could be done.

I share this with you as a message of hope, inspiration and empowerment. No matter your age, symptoms, diagnosis or history, you hold limitless potential inside of yourself to heal, balance and thrive.

Virtual Hugs XoxoXo, Dr. Michelle

Perimenopause PLAYBOOK AND RECIPE GUIDE 1


This guide includes three parts

Part 1: Perimenopause Myths and Truths

Part 2: Strategies for managing

Perimenopause Symptoms -including

some of my favorite herbal remedies to

common perimenopause symptoms

Part 3: Over 25 delicious energy

boosting, age-reversing and hormone

balancing recipes

Perimenopause misconceptions:

Misconception #1: The ovaries are

responsible for our menopausal experience.

Truth: The adrenals, gut, and thyroid are

the major players here. The adrenal glands

help to regulate the production of thyroid

hormones. And, just like every other organ

in the body, the ovaries require thyroid

hormones to maintain a healthy balance of

estrogen and progesterone. Without a

healthy gut, proper estrogen metabolism

and hormone conversion is impaired.

Misconception #2: Unrelenting peri/

menopausal symptoms such as heavy

and/or irregular periods, weight gain, hot

flashes, night sweats, moodiness, sleep

disruption/insomnia, migraines, loss of

libido, uterine fibroids, and worsening

PMS are normal.

Truth: It is normal to experience 12‐18

months of mild symptoms prior to

menopause. These normal symptoms

of perimenopause include irregular

periods and mild hot flashes. That’s it,

just two symptoms! All of the other

symptoms are common, but not normal

and likely due to imbalances, toxicities

and deficiencies.

Misconception #3: The symptoms of

perimenopause are soley the result of

declining estrogen.

Truth: In actuality, the first hormone to

drop is progesterone. Estrogen levels

should remain constant, or even increase a

little. Estrogen and progesterone should

counterbalance each other, but when that

delicate dance is disrupted we can be left

with estrogen dominance, the exact

opposite of the conventional belief. Lower

progesterone levels can shorten cycles

and cause heavier bleeding, and can also

cause issues with falling asleep and create

more anxious feelings for no reason.

Progesterone is the hormone that makes

us feel grounded and keeps a hold on

anxiety, without it we can feel edgy,

anxious, and airheaded.

Treating this imbalance with birth control

pills or supplemental estrogen is like

throwing gasoline on the fire. Many other

hormones are at play here as well,

including: testosterone, insulin, cortisol,

human growth hormone, thyroid

hormones, prolactin and vitamin D.



Misconception #4: Hormone replacement therapy (HRT) is the only way to manage

menopausal symptoms.

Truth: While low dose bioidentical hormone therapy may be helpful for some, it is not

the only answer for most women. Assess the stress in your life and also thyroid, gut,

and adrenal function. Put in the foundational work, then move on to hormone

replacement, if necessary. Even those who do decide to implement bioidentical

hormone replacement therapy will get far more benefit by working on the foundations

in conjunction.

Misconception #5: Menopause signals the end of our youth and relevance in the world.

Truth: The old saying “perception is reality” applies here. If a woman enters this time of

life with health and happiness, she will be able to embrace this transition with joy and

ease. If she perceives this as a time of ill health and sadness, she will likely experience

disruptive symptoms and look to others to “fix” her. Women are hardwired to put the

needs of others before their own. This can be a time of spiritual and emotional

awakening making way for unapologetic self-care, which will make for a more vibrant

experience.

Effective strategies for managing peri/menopausal symptoms:■ Balance blood sugar by balancing macronutrients at every meal, e.g. protein, fats, and

carbohydrates, managing stress and optimizing sleep.

■ Get your good fats, especially your Omega 3’s.

■ Watch the sugar and caffeine intake.

■ Encourage regular elimination by getting lots of fiber and water in your diet and movement in your day.

■ Support the liver with targeted veggies, garlic, herbs and spices to aid in efficient estrogen metabolism and energy balance.

■ Ensure that your Vitamin D levels are no less than 50 ng/mL.


■ Educate yourself about endocrine disruptor's in skin care, cosmetics, and household cleaners.

■ If hot flashes and night sweats are a problem, consider herbs like black cohosh, acupuncture, and a mindfulness/relaxation practice. Have a regular breathing practice; it has been said to reduce hot

flashes by a whopping by 44%.

■ Above all, manage your stress. It’s OK to slow down and say “no” to as much as you can. Sleep like it’s your job. Your adrenals will thank you.

Botanicals/herbs can be very powerful adjuncts to managing peri/menopausal symptoms.

■ Hops for hot flashes, memory, mood, and blood sugar balancing

■ Passionflower for sleep disturbances and easing anxiety

■ Black cohosh for hot flashes. Black cohosh appears to act onhuman opiate receptors, which play a role in regulating thebody’s temperature.

■ Maca for increased energy and mental clarity

■ Motherwort for emotional irritability and heart palpitations

■ Chaste berry (aka chaste tree/vitex) for regulating the menstrual cycle, boosting progesteroneproduction, and relieving moods swings and anxiety

■ Dong Quai: Known as ‘Female Ginseng”, this is used to treat period pain, amenorrhea(absent periods), Pre-Menstrual Syndrome (PMS) and symptoms of peri and menopause, suchas hot flashes and lack of libido.

■ Red Clover: This is rich in phytoestrogens called isoflavones, whichhelps to combat the intensity and Frequency of hot

flashes,particularly when combined with probiotics.


Foods that help balance hormones and reduce menopausal symptoms `````

While the physical changes women experience can bring about degrees of discomfort, it’s important to

remember that this season can mark the beginning of an empowering transformation. Embracing ‘the

change’ as something natural, freeing and honorable can significantly decrease the severity of symptoms.

Your positive attitude can increase the transformative power of your experience.

Recipes >>


Hot Flash-Halting Protein ShakeJJ Virgin

The ingredients in this tasty, wholesome smoothie can help eliminate hot flashes,as well as detoxify your system and slow inflammation and aging. Take that, menopause!

Makes 1 serving

� 2 scoops JJ Virgin Chocolate All-In-One Protein Shake powder (your choice of Plant-Based or Paleo-Inspired protein)*

� 10 oz. unsweetened almond milk� 1/2 small avocado

Blend the ingredients together until smooth. Your shake can be thickened by adding ice cubes or thinned by adding cold water. Enjoy!

Drinks/SmoothiesEnergy Blaster Smoothie Ann Louise Gittleman

� Whisk or shake together 8 oz. black coffee or dandelion root tea� 1 scoop vanilla whey protein powder� 2 Tbsp. Cacao powder� 2 Tbsp. Full-fat coconut milk� 1/2 tsp. Cinnamon� 1/8 tsp. Sea salt� 1/8 tsp. Ginger, and few drops of stevia

Natural Viagra Watermelon Detox SmoothieWendy Myers

Included in my detox smoothie are also a handful of other delicious, natural ingredients that are also GREAT for detoxing:

Lemon juice and lemon peels.

• Lemons increase bile flow, which is key to supportingthe process of binding to metals, so that they may beflushed from the body.


• Lemon juice stimulates the liver to increase bile flow, which flushes toxins.• Along with vitamin C, lemons are also a rich source of potassium, calcium, phosphorus, and magnesium.• The citric acid in lemon juice helps to dissolve gallstones, calcium deposits, and kidney stones.• The vitamin C in lemons helps to neutralize free radicals linked to aging and most types of diseases.• Lemon peel contains the potent phytonutrient tangeretin, which has been proven to be effective for brain

disorders like Parkinson’s disease. It helps to make more bile, too, because it’s very bitter.

Manuka Honey• Manuka honey helps to kill all kinds of bacteria in the intestines. Many people have gut infections, candida,

H. pylori and other infections that can be controlled with manuka honey.• Improves immunity• Helps with acid reflux, low stomach acid, and SIBO• Due to its anti-bacterial properties, manuka honey helps treat any bacteria-related disorder

Mint• Mint promotes the production of bile, which is the #1 basic thing you must do to help to bind heavy metals and

detox them from your body

You can see why I love this drink and couldn’t wait to share it with you! The best part is that while it is easy to make and wonderful for detoxing, it is also super yummy!

I know I’ve spent a while singing the praises of these simple – but amazing – natural ingredients that I put into my watermelon detox smoothie. So let’s get right to the recipe so you can make (and enjoy) your own!

• 2 cups freshly cut watermelon• 1/2 cup green rind of the watermelon (The rind of the watermelon is the part of the fruit that is highest incitrulline, which is why it’s added to this detox drink.)

• Juice of one lemon• 1/4 of the lemon peel• 1 tsp manuka honey

• Use blender/Ninja/NutriBullet to blend all together.• Garnish with fresh basil or mint (You can blend these into the smoothie too). I personally prefer mint, but the

choice is yours!

PRO TIP: If you want a more slushie smoothie, you can freeze the watermelon the day before. Enjoy!


Easy Energizing Hormone Harmonizing ElixirRitamarie Loscalzo

Ingredients:

• liquid base: water, herbal tea, nut milk or your favorite

veggie juice - 16 Oz

• 4 large Brazil nuts

• 1 tablespoon raw organic walnuts

• 1 tablespoon hemp seeds

• 1 tablespoon coconut butter or 2 tablespoons dried coconut

• your choice of any or all of following herbs:

• 1/2 teaspoon reishi powder

• 1/2 teaspoon cordyceps mushroom powder

• 1/4 teaspoon astragalus powder

• 1/2 teaspoon ashwaganda powder

• 1 tablespoon maca powder

• 2 tablespoons raw carob powder or raw cacao powder

(or ½ and ½)

• your favorite low glycemic sweetener to taste- stevia green

leaf powder, 6-8 drops flavored liquid Sweet Leaf Stevia,

pinch of luo Han extract, Zero or Lakanto

Mid- Afternoon Boost

Joette Calabrese

• 16 pills of Bioplasma More on this below• 16 pills of Nat Sulph 6X More on this below• ¼ cup acidophilus bifidus yogurt or kefir• 1/4-1/2 cup fresh lemon or lime juice• Maple syrup or raw honey, to taste• 1 teaspoon Celtic salt• ½ cup coconut milk (optional)• Combine all ingredients in a gallon container and fill to the top with

ice water. Shake well before each drink.• It makes a mildly sour, refreshing drink with a hint of sweetness.

Directions:. Combine all ingredients in blender.

Blend and enjoy


Beauty and Brains Morning Glow Dr. Michelle Sands

A super-powerful smoothie, packed with all the good things for a great hormone balance – fibers, healthy fats, essential fatty acids, and superfoods.

Recipe type: Raw Food/ Breakfast DrinkServes: 2

Ingredients

� 2 cups water� 2 tbsp hulled hemp seeds� 1 tbsp raw sesame seeds� 2 tsp raw Spirulina� 2 tsp raw Maca powder� 2 tsp Chia seeds� 1 tsp coconut oil� 1 ripe banana, fresh or frozen

� �

Instructions

Put water, sesame seeds and hulled hemp in the blender, and process on high speed for one minute, to make a raw “milk”.

Add spirulina, maca, chia, coconut oil and banana, and process on medium speed for one more minute, to incorporate.

Drink on an empty stomach.**May add in frozen or fresh berries for additional antioxidants

Prep Time: 10 min | Cook Time: 18 hr | Total Time: 18 hr 10 min

Ingredients� 2 medium carrots, chopped� 2 medium celery stalks, chopped� 1 medium onion, chopped� 8 gloves garlic, smashed

Recipe For Bone BrothStephanie Dodier

� 2 lbs. fatty chicken, turkey bones or beef bones� 1 tsp. sea salt� herbs of choice� 2 tbsp. raw apple cider vinegar� 4-5 quarts of filtered water

Instructions� Take the chopped vegetables and place at the bottom of your pot or slow cooker (your choice of vessel).� Add in the bones.� Sprinkle with the sea salt and herbs (if desired) and drizzle with the apple cider vinegar on top of the bones.� Add the smashed garlic on top of the bones.� Add the filtered water to cover everything in the vessel or slow cooker.� Simmer on the lowest setting for 12 hours.� Strain the broth after the cooking and discard the solids.� You are ready to drink your broth. You can keep in the fridge for a week or so or in the freezer for up to 6 months.� Enjoy!


� Heat 1/2-3/4 cup almond, coconut or cashew milk in a saucepan� put 2 T flax meal� 1 T chia seeds in a bowl� 1t-1T of paleo greens powder (for protein and hormone support)� Add 1/2 organic cup blueberries or other berries (blueberries are cooling so they help with hot flashes)� a dash of cinnamon� and serve with 1 T of almond butter or other nut butter you like.

Makes a great hormone balancing breakfast and tastes YUMMY!

Hormone balancing/paleo breakfast Shiroko Sokitch

MealsRise & Shine Baked Avocado Jay Davidson

Ingredients

� 1 organic Hass avocado, cut in half with seed removed• 2 organic pastured farm eggs• ½ tsp. organic Mexican Seasoning or equal parts organic

cumin powder, garlic powder, oregano, and chili powder• ¼ cup shredded organic cheddar cheese• Organic salsa• Fine sea salt and organic cracked black pepper to taste

Directions

Pre-heat your oven to 425 degrees. Place the avocado halves into a baking dish and stabilize them with a little foil if needed. Crack one egg into each empty pit of your avocado halves. You can scoop a bit of avocado out if you need more room for the egg.

Season with a bit of salt and pepper. Sprinkle ¼ tsp. of Mexican Seasoning on each egg filled avocado. Top each half with shredded cheese and pop into the oven for 10 to 15 minutes. Remove from the oven, top with salsa, and enjoy!


BROCCOLLARD WRAPS Johnathon Otto

Ingredients

Wraps:� 10-15 collard leaves, stems removed and blanched� ½ cup white quinoa� ¼ cup red quinoa� 1½ cups water� 3 small broccoli heads, broken into florets� A couple of red cabbage leaves, chopped2 Tablespoons sesame oil� Handful of Thai basil leaves, finely chopped� Celtic sea salt to taste

Sauce:� ¼ cup tahini� Juice of a fresh lemon� 2 garlic cloves

IngredientsGnocchi:� 2 cups sweet potato puree� 1/2 cup vegan parmesan

Sauce: � 12 oz. silken tofu� 12 cloves garlic, roasted� 1/2 cup onion, peeled, diced� 1/2 cup vegan parmesan� 1 lemon, juiced� 2 Tbsp tahini� 1 1/2 cups non-dairy milk, unsweetened

Directions

1. Cook quinoa in water for 15 minutes or until all water is absorbed.2. While quinoa is cooking, chop broccoli florets into smaller pieces and

saute with cabbage in Celtic sea salt and oil until it brightens – just aminute or so.

3. Combine sautéed broccoli and cabbage with cooked quinoa and basil.4. Blend all sauce ingredients together.5. Spread sauce on collard leaves evenly, spoon broccoli mixture onto

leaves and that’s a wrap!

Preparation� In a medium bowl, add sweet potato puree, flour and vegan parmesan.� Stir until roughly combined.� Knead a few times until it starts to come together in a ball (if sticky, add more flour).� Put dough onto floured surface and dust with more flour.� Cut dough in half.� Roll one half into snake-like shape.� Cut dough into 1-inch pieces.� In a large pot over medium-high heat, bring water to a boil.� Add gnocchi.� When the float, they are cooked.� In a blender, add all sauce ingredients and blend until very smooth.� Pour sauce into medium saucepan over medium heat and cover.� Bring to low boil.� Remove lid and turn down to low.� Simmer for 4-5 minutes. Sauce will thicken. Stir occasionally.� Add more salt and pepper if needed.� Pour over gnocchi and serve.

� 1 tsp powdered sage� 1 tsp sea salt� 1 tsp freshly ground black pepper� 1 Tbsp tapioca starch

� 1 1/2 cups gluten-free all purpose flour

Sweet Potato Gnocchi with Sage Sauce Dr. Partha NandiServes 6


Cauliflower Crust Mini PizzasDr. David Jockers

prep 10 mins | cook 30 mins | total 40 mins yield 8 mini pizzas

Ingredients

� 2 cups fresh cauliflower, steamed and riced

� 2 large pasture raised egg

� 2 cups grass-fed chedder cheese

� 1 tsp. toasted and ground fennel

� 1/4 tsp of pink salt

� 1 tsp. ground oregano

� 2 tsp. dried parsley

� 2 tsp dried basil

� 1 tsp dried rosemary

� 2 cloves of garlic

Pan-seared salmon over tri-color salad with dijon dressingBy jj virgin | Serves 2

SALAD� 2 teaspoons lemon juice� 1 tablespoon finely chopped shallots� 2 teaspoons Dijon mustard� 1⁄8 teaspoon sea salt� 1⁄8 teaspoon freshly ground black pepper� 4 teaspoons extra-virgin olive oil� ½ small head of radicchio, thinly sliced (about 2 cups)� 1 Belgian endive, thinly sliced (about 1 cup)� 3 cups baby arugula

SALMON� 1 teaspoon olive oil� 2 (6-ounce) wild salmon fillets, such as king or sockeye� 1⁄8 teaspoon sea salt� 1⁄8 teaspoon freshly ground black pepper

Instructions

Step #1: For the mini pizza crusts, steam the cauliflower, then rice or finely chop it (You can do this in a food processor a few pieces at a time).

Step #2: In a bowl, beat the egg then add the cauliflower and shredded cheese.

Step #3: Mix, then press down large spoonfuls onto a parchment paper covered cookie sheet.

Step #4: Sprinkle with the spices and bake at 450 degrees for 8 to 10 minutes.Keep the oven on.

To complete the pizza, add desired pizza sauce (or a slice of fresh tomato) or pesto and then add toppings like grass-fed meat, olives, chopped mushrooms, etc. Just put back in oven til cheese is melted for completed mini pizzas!

Instructions1. To make the salad: Combine the lemon juice, shallots,

mustard, salt, and pepper in a small bowl. Slowly whisk in the oil until well-combined and set aside. In aseparate bowl, combine the radicchio, endive, and arugula and set aside.

2. To make the salmon: Heat the oil in a small nonstick skillet over medium heat. Sprinkle the salmon with the salt and pepper and place in the skillet flesh side down. Cook for 4 to 5 minutes per side, or until the fish flakes easily with a fork. Remove from the skillet.

3. Toss the dressing with the salad and divide it between 2 plates. Top each with a salmon fillet.

BRAIN BENEFITS: Arugula is a green leafy vegetable that is rich in phylloquinone, lutein, nitrate,folate, a-tocopherol, and kaempferol, all of which may help to slow cognitive decline.


Flaked Cod and Chicory SaladReed Davis

(other white fish or scallops ok) Provides 40 grams protein (gluten free)

Ingredients

� 1 cup cooked White Beans

� Organic Fresh Parsley (coarsely chopped)

� 2 – 3 Wild Cod Fillets (pat dry and season, cut into flakes)

� 2 Organic Radicchio (any chicory lettuce works, remover core and coarse chop)

� Cup Organic Green Beans (remove ends and cut into one inch pieces)

� Organic Lemon

� Chile flakes, Kosher salt, black pepper, olive oil

Preparation:

In sauce pan over med-hi heat, combine white beans and ¾ cup water and seasoning. Bring to boil and cook until beans are soft. Mash beans in a bowl and stir in chopped fresh parsley, olive oil and season to taste.

In fry pan over med-hi heat, add small amt oil and heat but don’t let it smoke. Add small seasoned fish pieces (flakes) in batches and turn once until crispy (2-3 mins per side). Add oil as needed if cooking in batches. Season to taste w salt and pepper and set aside.

In same fry pan used for fish, use small amt oil and cook radicchio on med-hi heat until wilted (1-2 mins). Work in batches and add oil as needed. Set aside. Add green beans to same pan and stir occasionally, cooking until crisp and tender, or lightly brown (2-4 mins). Season each to taste w salt and pepper.

Serve:

Using large bowl, combine radicchio, green beans and fish, 2 tablespoons lemon juice and 2 tablespoons oil and toss. Season to taste w salt and pepper. Spread white bean puree on dinner plates and top w Flaked Cod and Chicory Salad. Sprinkle with Chile flakes if desired.


e3 Energy Evolved Coconut Curry LambDamian D. Dubé

Ingredients

� 12 oz. Ground Lamb

� 2 Zucchini (sliced)

� 1 Yellow Squash (sliced)

� 3 Cups Spinach

� 2 tsp. Curry Powder

� 1 tsp. Garam Masala

Direction

• Preheat large skillet on medium.• Add lamb and zucchini, sauté until lamb is fully cooked and zucchini is tender (about 5 minutes), stirring frequently.• Add spinach and continue cooking until spinach shrinks in size (about 2-3 minutes).• Add curry, garam masala, turmeric, cardamom, sea salt and both coconut milks, reduce heat and simmer for 3-5

minutes, stirring frequently so the coconut milk doesn’t burn.• Remove from heat and serve.

Artichoke and Caper Risotto Dr. Michelle Sands Serves 4

� ½ Tbsp. Turmeric

� ½ tsp. Cardamom

� 1 tsp. Raw Sea Salt

� ¼ Cup. Coconut Milk Original

� ¼ Cup Coconut Milk Lite

Serves 2

Direction� Combine the vegetable broth and

rice in a small pot over high heat.

When the broth comes to a boil,

turn heat down to a simmer and

cover. Cook until all the liquid has

been soaked in the rice about 45 minutes.

� While rice cooks, heat 2 tablespoons of ghee in a sauté pan and cook shallots

until melted, about 8 minutes. Add garlic and swiss chard and cook for 5 more

minutes. Add artichokes and capers and cook for 2 more minutes.

� Combine the rice, Swiss chard mixture and parsley in a bowl. Season with salt

and pepper.

� For added protein you can add a can of garbanzo beans.

Ingredients

� 2 cups bone broth

� 1 cup short grain brown rice

� 2 tablespoons ghee

� 1 shallot, thinly sliced

� 3 cloves garlic, minced

� bunch Swiss chard, cut

into ribbons

� 1 jar of artichoke hearts, drained

� 2 tablespoon capers

� 1 handful chopped parsley

� salt and pepper


Soup/Salads/SidesSpicy Cauliflower Zucchini Coconut Soup RecipeTrudy Scott

This recipe – Spicy Cauliflower Zucchini Coconut Soup –is my new favorite because it’s nutrient-dense, creamy (because of the cauliflower), lasts well in the fridge for a few days, freezes well, and is oh so yummy!

I tend to create my own recipes after being inspired by a recipe in a book, blog or eating something similar. I knew I wanted something creamy and went searching and found this recipe – Zucchini Soup with Fresh Mint – in The Complete Gut Health Cookbook by Pete Evans and Helen Padarin (on page 147 in case you have this book or end up buying a copy. It’s a great book by the way!).

The beautiful green color caught my eye. Cauliflower is one of my favorite vegetables and I had never made a soup with cauliflower before! Pete and Helen’s recipe calls for 2 handfuls of spinach leaves which are problematic for with my oxalate issues so I improvised with bok choy. The end result is not quite a green but it’s still pretty and is really delicious.

I also LOVE all things coconut and can’t resist adding coconut milk to soups for the added creaminess and to provide a good healthy fat. And with that coconut I just had to add some Indian spices for all the goodness and flavor they offer. I’m a mild spicy kind of girl so it’s not too hot. If oxalates are an issue for you reduce the quantities of the higher oxalate spices or leave them out (more on this below the recipe). Here’s the end result:

Serves 12

Ingredients

� 6 large zucchini (or courgette if you’re in the UK or South Africa)� 1 large cauliflower� 2 large bunches of bok choy� Approx 16 cups /3.5 liters/4 quarts of liquid (home-made chicken broth and enough filtered water to cover the vegetables, leaving room in the pot for the coconut milk)� 1 can coconut milk

Direction

� Chop the zucchini and cauliflower and add to the water in a large pot. Chop the white stalks of the bok choy and add to the water with zucchini and cauliflower. Reserve the green leaves of the bok choy and slice finely for later.� Bring to a boil, cover and simmer slowly for about 20 minutes until the vegetables are tender.� Open the can of coconut milk, reserving a few tablespoons for drizzling over the served soup. Pour the remainder into the soup pot, together with the spices and cook for a further minute, stirring to blend everything. Add the finely sliced green leaves of the bok choy and cook for a few more minutes.� Blend until smooth and add back to the pot to reheat. Serve with a drizzle of coconut milk.

Some other serving options:• add half a chopped avocado to the serving bowl (I like the chunks) and some MCT oil (for more of a keto-friendly soup and

to help with blood sugar stability)• add chunks of cooked organic chicken or slices of cooked grass-fed beef

• or simply serve before the main meal

Enjoy!

Spices

� 1 tablespoon turmeric (extra high oxalates)� 1 tablespoon cumin (very high oxalates)� 1 teaspoon curry powder (very high oxalates)� 1 tablespoon coriander (high oxalates)� 1 tablespoon ginger (low oxalates)� ½ tablespoon sea salt� ¼ tablespoon black pepper

(this is a mild combination of spices; you could add more curry powder to make it more spicy)


Cauliflower Soup Continued...Trudy Scott

The pot should be almost full of liquid and vegetables.

The blended soup can be stored in the fridge for a few days and re-heated for lunches and dinner (in a pot and not the microwave), or even enjoyed cold. Be sure to store in glass or pyrex containers.

It also freezes well (and again, use glass or pyrex). When you’re ready to use it, either thaw ahead of time or place the frozen glass/pyrex container in warm water for a few minutes in the sink. This thaws the edges just enough so it’s easy to tip the frozen soup into a pot to finish thawing and reheat. Use low heat while it’s thawing in the pot.

If you have food challenges with oxalates, autoimmune triggers or SIBO:

1. It’s low oxalate with the bok choy instead of spinach but you could use could use 2 cups of baby spinach if oxalatesare not an issue.

Per Susan Owens, a biomedical researcher and the founder of the Autism Oxalate Project, the spices above add up toabout 20-24g of oxalates.

• turmeric (extra high oxalates)• cumin (very high oxalates)• curry powder (very high oxalates)

As I mention above, if you have a problem with oxalates you may need to reduce the quantities of the higher oxalate spices or use more magnesium citrate or calcium citrate with this meal.

On a personal note, I’m very sensitive to oxalates (too much and I get really painful hot-coals-burning/shards-of- glass type pain in my feet and very scratchy eyes) and I seem to tolerate the above amounts of spices in a large soup like this, provided I’m not eating other high oxalate foods at the same time.

2. It’s AIP-friendly (Autoimmune Paleo)

3. It’s FODMAPS-friendly as is or feel free to add garlic and onion if tolerated

Let me know if this sounds yummy and ask away if you have any questions. If you make it be sure to come back and let us know how you enjoyed it. And let us know if you made your own variation.

• coriander (high oxalates)• ginger (low oxalates)


Shredded Brussels Sprouts Salad Dr. Pompa

More than just versatile and delicious, Brussels sprouts provide special nutrients which support detox, have anti-inflammatory properties, and offer high levels of antioxidants.

While roasting and steaming tend to be the most popular way to eat Brussels, they offer a really amazing flavor and nutritional profile when eaten raw. I like them shredded really thin in this lemony, nutty salad.

Ingredients• 2 lbs. Brussels sprouts• 1 cup (3 1/2 oz.) walnuts, lightly toasted (bake at 350 for 5-10 minutes)• 1/4 cup sharp Pecorino, grated or crumbled (optional, if tolerated)• 1/4 – 1/2 cup fresh lemon juice• 2 tbsps whole-grain mustard• 1/4 – 1/2 cup olive oil• salt to taste• freshly ground black pepper to taste

Instructions• Trim off any old outer leaves and woody stem ends from the Brussels sprouts.• To shred the sprouts, carefully slice them very thin by hand with a knife.• Place the shredded sprouts in a large bowl.• Crumble the toasted walnuts by hand into the bowl of shredded Brussels sprouts.• Add the Pecorino cheese to the bowl.• In a smaller bowl, combine the mustard with the lemon juice• While whisking the mustard and lemon juice together, pour a thin, steady drizzle of the olive oil into the bowl until

the dressing reaches the desired taste and consistency.• Pour the dressing over the salad.• Season with salt and pepper to taste.• Toss and serve.• Top with fresh cracked pepper and extra pecorino, if desired.


Cauliflower Rice PilafDr. Michelle Sands

Super simple and delicious side dish for entertaining or any night. For superfast pilaf, use pre-riced organic cauliflower available in your grocer’s frozen or fresh produce sections.

Ingredients

� 6 cups cauliflower florets (about 1 head)

� 3 tablespoons extra-virgin olive oil

� 2 cloves garlic, minced

� ½ teaspoon salt

� ¼ cup toasted sliced almonds

� ¼ cup chopped fresh herbs, such as chives, parsley, cilantro and/or basil

� 2 teaspoons lemon zest

Directions

1. Pulse cauliflower florets 2 cups at a time in a food processor until chopped into rice-size pieces. (or use pre-ricedpilaf and skip this step!)

2. Heat oil in a large skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add thecauliflower rice, sprinkle with salt and cook, stirring, until softened, 3 to 5 minutes. Remove from heat. Stir inalmonds, herbs and lemon zest.

Devaki Berkson’s Best Health Salad Healthy Never Tasted so GoodIngredients (but you can be creative and use what you have)

• Red cabbage sprouts (I made these myself, see page, or useany sprouts you have or none)

• ¼ pepper (either red, orange or yellow)• ½ tomato• leaves of red lettuce• leaves of Romain lettuce• Small piece of raw broccoli with crown• Several slices of Sushi ginger (pickled and often can purchase

at Sushi section of local grocery store)• ½ orange carrote• 1 Tablespoon mayo (I can’t stand health mayo and tend to stick with Hellman’s in a glass jar at my local grocery)• 1 to 2 Tablespoons of balsamic vinegar• Herbs are optional: dried parsley, dried cilantro, dried onion powder, dried garlic granules, black pepper, cayenne

pepper, Celtic salt)


• ½ leaf of red chard de-stemmed• 1/8th head of red cabbage – just small wedge

To-do

• Dice all veggies including ginger strips• Use hands to tear lettuce into small pieces• Add in mayo and vinegar and spices and add generous herbs• Mix together, and you won’t believe how delicious this is!!!!!

A great side is to toast gluten free bread (I especially like Special Kneads or Original 3 seed bread Sprouted for Life)

Put on mustard (I like Sir Kensington’s Spice Brown Mustard)

And one piece of healthy smoked turkey deli

Tex-Mex Pinto Beans with Fresh SalsaDr. Isaac Jones & Erica JonesServes 4

Ingredients

• 1 ¼ cup dry pinto beans• About 4 cups of chicken broth (30 ounces)—Pacific Organic is

a good brand• 1 large onion, chopped• 2 cloves of garlic, minced• 1 tsp cumin• ½ tsp black pepper• Water, if needed

Directions

1. Soak the Beans: Soak the beans in a bowl and cover with

water the night before you want to make the dish. Make

sure the water covers the beans at least a couple of inches.

The beans will expand as they soak. Soak overnight before

you go to bed and you can leave them in the water during

the day. This is really important because it helps reduce

cooking time and it also helps significantly with digestion.

2. To Prepare the Beans: Drain the beans in a colander and

rinse with water. Put the beans in a large pot and cover with

chicken broth. Add in the onion, garlic cumin and pepper.

Bring to a boil and reduce heat to a gentle simmer.

You’ll need to let them cook for at least an hour

(it would be 2 ½ without the soaking).

3. Stir the pot periodically in that time to make sure

that the beans aren’t sticking to the pan. Add water as

needed to keep beans moist. I also added crumbled

bacon when the beans were close to being

finished. Delish!

4. Once the beans are tender, serve alone or with

salsa (recipe below). The salsa is REALLY good

with the beans.

Salsa Ingredients• 2 tbsp of finely chopped onion• 2 small garlic cloves, minced• 2 small ripe tomatoes, chopped• 2 tbsp of minced cilantro (fresh)• 1 ½ to 2 tbsp lime juice• Salt and pepper

Solving the Quinoa Conundrum Felice Gersh, M.D.

Sure, sure, sure. You’ve heard a hundred times that you should steer clear of wheat and gluten-containing grains, leaving you to grind your way through one soggy lump of quinoa after the next. Mixing it into a salad makes it a little more palatable, but wouldn’t it be nice if there were some way to make it a little more, well, appetizing?

In answer to your prayers, here’s an effortless way to dress up your quinoa and make it ready for a night on the town.

Quinoa (pronounced keen-wa, by the way) is usually cooked by boiling 2 cups of water, adding 1 cup of quinoa, and then letting it simmer for 15 minutes. Do this, and you’ll likely get 2-3 cups of bland quinoa goop. But, with a little imagination, it can be so much more.

Before adding water, pour a little avocado oil in the bottom of a sauce pan and heat it under medium heat. Dice an onion along with one or two garlic cloves. Dump them into the sauce pan and cook for a few minutes until the onion turns translucent. Then, instead of adding water, add 1 can (14 oz.) of diced tomatoes – every ingredient you’re using is organic, right? – plus another ½ can of water, and bring it all to a boil. Add your 1 cup of quinoa and simmer for 15 minutes until done – check the package for cooking instructions, because some types and brands of quinoa require a little more or less cooking time.

If you want to jazz it up a bit more, approximately 5 minutes before it’s done add a teaspoon of Italian herbs (basil, oregano, and thyme) or any other herbs that you like. Be adventuresome and experiment. The worst that can happen is you end up with a few days of quinoa that is slightly less than spectacular. The best that can happen is that you end up with quinoa you can love!


Hormone Balancing Ingredients:1. Pinto beans, legumes2. Onions and garlic3. Lime juice, a citrus fruit

DirectionsMix all in a bowl and serve.


DirectionsRemove stems from kale and tear into bite-sized pieces. Place in large mixing bowl. Blend remaining ingredients in a blender until smooth. Pour over kale and mix thoroughly with your handsto coat (you want it to be really glued onto the kale.)

Place kale onto unbleached parchment paper and dehydrate for 6 hours at 115 F. You’ll need to use 2 trays. If you don’t own a dehydrator, set your oven to 150 F and dehydrate for 2 hours. Turn leaves after 1 hour to ensure even drying. Remove and store in a dry, airtight container.

Gooey Cashew Cheese Drs. Ryan and Monica Wohlfert

Ingredients

� 2 cups raw cashews

� 4 cups water

� 1 cup tapioca flour

� 4 tbsp nutritional yeast

� 4 tsp Organic Apple Cider Vinegar

� 2 tsp Pink Himalayan sea salt

Directions

1. Boil cashews for 10-15 minutes (cover on) until they are tender.

2. Drain and add all ingredients to blender. Blend on high until smooth, liquid consistency.

3. Pour into saucepan (preferably cast iron or stainless steel) and continually stir as it cooks on the stove.

It takes about 5 minutes for it to firm up.

4. Cook an additional 2 minutes to make sure it’s completely firm.

Snacks / desserts

Krispy Kale Chips (8 Cups)Christina Bjorndal

Ingredients

� 2 bunches green curly kale washed, large stem removed, torn into bite-sized pieces

“Cheese” Coating:

� 1 C unsalted cashews, soaked 2 hours

� 1 C sweet potato, grated

� 1 lemon, juiced (about 4 tbsp)

� 2 tbsp nutritional yeast

� 1 tbsp raw honey

� ½ tsp sea salt or pink rock salt

� 2 tbsp filtered water


3:30 p.m: Chocolate BrowniesMira Calton

Serves 12

Ingredients

� 1 block dark Baker’s Chocolate

� 1 tbsp. cold-pressed coconut oil

� 2 very ripe avocados, halved, pitted

� 1/4 cup Stevita Delight Chocolate drink mix

� 1 tbsp. coconut flour

� 1 tbsp. organic vanilla extract

� 1 tsp. aluminum-free baking powder

� 5 tbsp. Lakanto sweetener (a sugar substitute)

� 1 pinch unrefined salt

Instructions

Preheat the oven t0 350 degrees. Coat a 6-by-9 inch baking dish with coconut oil. Melt chocolate and coconut oil in microwave. Place avocados in a blender and process until smooth. In a large mixing bowl, combine melted chocolate and blended avocadosl; add remaining ingredients and use a hand mixer to combine. Pour into baking dish and bakefor 35 minutes.

Avocado is ripe with potassium, folate, Vitamin A,

phosphorus and calcium. Chocolate is allowed on the

diet as log as it’s unsweetened and organic.

2/3 cups chia seeds

2 cups nut milk or coconut milk

1⁄4 cup raisins

1 tsp cardamom, powdered

1 tsp cinnamon

1 tsp freshly grated ginger or 3/4

tsp ginger powder

1 tsp vanilla extract

pinch of sea salt

raw organic honey (optional)

grated coconut (optional)

Cardamom Raisin Chia Pudding Phaedra Antioco Serves: 4

Directions:

Mix all the ingredients in a bowl and let the chia seeds "plump" up overnight or at least for 2 hours. Remove from fridge and serve chilled.

Tip: You can top with chopped fruits such as apples, pears, berries if you prefer for some crunch and sweetness.


Strawberries and Cream “FroYo”Dr. Michelle Sands

Ingredients

� 2 frozen bananas

� 1 cup frozen strawberries

� ¼ cup unsweetened almond milk

� 1 tablespoon hemp seeds

Place bananas and strawberries into your blender and blend while slowly adding the almond milk

until you have the consistency of frozen yogurt. You may not need to use all ¼ cup of almond milk.

Top with hemp seeds.

Personal Care

Dry ShampooDr. Monica Wohlfert

Ingredients

� ½ cup corn starch

� 2 tbsp cacao powder if you’re brunette

(add more if hair is darker)

Directions

1. Combine ingredients.

2. Apply using blush brush along root lines at night so it absorbs.


Perimenopause Balance Blend Dr Eric Zielinski

Featured in the Healing Power of Essential Oils

Ingredients

• 5 drops clary sage essential oil 5 drops geraniumessential oil 5 drops lavender essential oil 5 dropsvitex essential oil

• 5 drops ylang ylang essential oil• 1 drop rose or jasmine absolute for an added floral touch (optional)

2 ounces evening primrose oil

Supplies

• Medium glass bowl• Lotion dispenser or glass jar

Instructions

1. Drop the essential oils into the bowl.2. Add the evening primrose oil and mix.3. Massage over the abdomen at the onset of perimenopause symptoms twice a day for 3 to 4

weeks at a time.4. Switch to another blend every other month using menopause-friendly oils.

For more information, visit HealingPowerOfEssentialOils.com5. Store in a lotion dispenser or glass jar.

387641 perimenopausal 031519 · misconception #4: hormone replacement therapy (hrt) is the only way...

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