PROGRAMS

Looking for an simple meal plan to follow on a trial basis.

Try my 21- DAY CLEAN EATING RESET with a step by step guide and weekly grocery list.

This program was created with four key considerations:

ADRENALINE SUPPORT

Adrenal glands produce hormones that help regulate metabolism, the immune system, blood pressure, response to stress, and other essential functions. This program incorporates medicinal plants such as Schisandra Berry and Maca Root to help regulate hormones. Omega-3 fats can assist with stress reduction through cortisol concentrations. These healthy fats are found in the program from salmon, halibut, tuna, and chia seeds.

THYROID SUPPORT

The thyroid gland controls metabolism and regulates heart rate, breathing, body weight, muscle strength, body temperature, menstrual cycles, and even cholesterol levels. Iodine is required for thyroid hormone synthesis, and selenium plays an essential role in the metabolism of thyroid hormones. Iodine is found in foods from the sea, like nori and fish. This program provides up to 140 micrograms of selenium per day from eggs, chicken, and fish. There is a strong relationship between magnesium and thyroid hormone production. Magnesium is included in this plan from chocolate, almonds, and leafy greens.

LIVER SUPPORT

The liver is a key organ for regulating hormone balance, chemical levels in the blood, glucose and protein balance, making immune factors, and breaking down and excreting harmful substances. Indoles, including indole-3-Carbinol, is essential to liver support and can be found in cruciferous vegetables like broccoli, cabbage, cauliflower, kale, and Brussels sprouts. This program uses antioxidants from beetroot, berries, and grapefruit which help protect the liver from damage.

INTESTINAL SUPPORT

Illness and physical stress from exercise can impact gut microbiota. This program incorporates prebiotics and probiotics to bring good bacteria back into the gut. Probiotics found in fermented foods and cultured dairy products are live bacteria that can help boost your immune system and fight off bad bacteria. Prebiotics found in certain fruits, vegetables and legumes, support digestive health by feeding the good bacteria. This program combines foods like sauerkraut with garlic and apples to exert synergistic effects on health. The plan also provides over 30 grams of fiber daily to support better digestive health and reduced inflammation.

This program was created with five key nutrients in mind:

CALCIUM & MAGNESIUM

During menopause, women are at an increased risk of osteoporosis due to the loss of estrogen. This plan includes foods high in bone-building minerals like calcium and magnesium. These nutrients will help to maintain healthy bones and prevent bone loss.

PHYTOESTROGENS

The level of estrogen in the body decreases in menopause causing the unpleasant side effect of hot flashes. Some research has found that phytoestrogens may help reduce hot flashes, which is why this plan incorporates many phytoestrogen-containing foods including tempeh, broccoli, carrots, and sesame seeds.

LOW GLYCEMIC FOODS

As you transition into menopause, you may experience sudden weight gain and have difficulty controlling your blood sugar. This can be due to insulin resistance. Eating the proper amount and type of carbohydrate can help balance insulin levels. This meal plan uses low glycemic foods and excludes added sugars to optimize blood sugars and help with weight management.

PROTEIN

During menopause, the natural decline in estrogen levels causes a loss of muscle mass and strength. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing 20% of your calories from protein.

HEALTHY FATS

Good quality fats are associated with a lower risk of both heart disease and breast cancer. This plan includes many sources of omega-6 and omega-3 fatty acids including avocado, extra virgin olive oil, trout, and chia seeds.

This program was created with the following key considerations:

GLUTEN & GRAIN FREE

Gluten may affect the microbiome composition and diversity and enhances intestinal permeability. Following a gluten-free diet can be helpful for leaky gut and certain non-celiac autoimmune diseases. This gluten-free and grain-free plan uses nutrient-dense alternatives like zucchini noodles, spaghetti squash, and cauliflower rice which provide indoles, such as indole-3-Carbinol to support immune function.

FIBER

Eating fiber-rich foods is linked to an increase in short-chain fatty acids. These short-chain fatty acids may help improve symptoms of leaky gut syndrome by reducing intestinal permeability and promoting the growth of good gut bacteria.

This meal plan includes fiber at every meal from fruits and vegetables.

PROBIOTICS & PREBIOTICS

This program incorporates prebiotics and probiotics to bring good bacteria into the gut. Probiotics found in fermented foods like sauerkraut are live bacteria that can help stabilize the intestinal barrier, fight off bad bacteria, and reduce inflammation. Prebiotics are added to this plan from asparagus, banana, garlic, and onion. These foods support digestive health by feeding the good bacteria and are important to create a healthy gut microbiome.

ZINC

Zinc is essential for cell survival and function and maintains the gut membrane barrier integrity. A zinc deficiency can impair immune function and membrane permeability. You can find zinc sources in this meal plan from chicken, cashews, sesame seeds, and peas.

ANTI-INFLAMMATORY FOOD

This meal plan contains polyphenols and antioxidants to help manage inflammation. It includes polyphenols found in apples, blueberries, parsley, celery, and kale. The polyphenol curcumin in turmeric is incorporated as it is a powerful anti-inflammatory agent. Essential fat-soluble antioxidants like vitamin A and vitamin E reduce oxidative stress. This meal plan is packed with vitamin A sources like carrots, spinach, and eggs, and incorporates vitamin E through a daily dose of healthy oils and seeds.