I’m a board-certified gynecologist who practices functional medicine for women but I’m also a regular gal – busy working mom, constant chauffeur for my daughters, devoted wife, and spiritual seeker. I help women balance their hormones naturally, starting with their fork. I know that good food needs to be easy and convenient, or it’s unlikely to happen. Making wise food choices used to be a daily challenge for me, but it gets easier with practice and viewing food preparation as a sadhana or spiritual practice.
I believe anyone can change the way they eat and make adjustments that provide healing. Often your body sends you sacred messages that your food plan needs to change, perhaps binges, breakouts, or bloating are plaguing you. I have a “food first” philosophy and passionately believe that the truth is that food is the small hinge that swings the biggest doors when it comes to your health.
Here’s what a typical day looks like on my food plan. I like to keep my routine as regular as possible, so that there’s time for the love and grace to seep in. My day begins at 6 a.m. and ends at 10 p.m., and I pay attention natural rhythms like my circadian clock and Ayurvedic dosha tendencies (I’m pitta-kapha).
I start my day with a steamy mug of green tea. My current favorite is genmaicha, a combination of green tea and brown rice. I steep organic loose tea for 4 minutes and then add a fresh squeeze of Meyer lemon. Occasionally, I’ll whip up matcha tea, but most days that feels way too high maintenance. I encourage my patients to replace their coffee with tea to decrease the amount of caffeine they are drinking, which can make you feel stressed or disrupt your sleep if you metabolize caffeine slowly like I do (along with 51% of Americans).
I interpret “what I eat” to include all the products that pass my lips, including supplements. While my tea is brewing, I drink a full glass of filtered water and take my supplements. Right now that includes the following:
- For thyroid support: 1 grain of WP Thyroid, which has no fillers. It contains natural dessicated thyroid in a combination of T3/T4 that suits my body. It also contains inulin from chicory root and medium chain triglycerides from coconut, an easily absorbed fat. (Available by prescription only.)
- For estrogen support (I’m low): maca and di-indole-methane.
- For antioxidant support: alpha lipoic acid
- Liver support: I take milk thistle and N-acetyl cysteine.
Eating for Hormone Balance
I gain weight way too easily (diabetes runs in my family as does poor stress resilience), so I’m strategic with my food plan. I eat foods that stabilize my blood sugar and don’t cause high cortisol if you’re intolerant like me – that includes amping up fiber and avoiding gluten. I choose foods and drinks that are high in nutrient density, with broad diversity of species so that my microbiome is happy. I have hypothyroidism, or a slow thyroid, so I try my best to avoid raw goitrogens like cruciferous vegetables and soy. I still eat broccoli, kale, collards, cauliflower, etc. but I lightly steam them to inactivate most of the goitrogens. I like tempeh, a fermented form of whole soy, but chose the types that are not combined with grains. You’ll find a lot of fermented vegetables on my meal plan because they are nature’s probiotic and help you reset your insulin so that you don’t store fat at your belly and raise your blood sugar unnecessarily. I eat low-mercury, wild-caught fish almost daily because it keeps my fatty acids in balance. I have a gene called PPARG that keeps my weight down if I eat more fish than meat, so you’ll find a lot of salmon, halibut, cod, and steelhead trout on the menu.
Most of all, I eat portions that are right for my body, because I’m a recovering food addict who gains weight if I eat unmeasured food. In the spirit of transparency, I’ve included the measurements of all of my food.
While I sip my green tea, I sit by the fire and meditate for 30 minutes before my kids wake up. This time is non-negotiable. Sometimes I sit and connect to inner divinity. Sometimes I practice yin yoga. Sometimes I simply do bridge pose with all of my favorite variations. Sometimes I just nudge my breath to support my nervous system: inhale for a 4-count, hold for 7 counts, and exhaling for an 8-count. (If you’re too busy, just do 4-7-8 twice to reset your nervous system. Amazing!)
That brings us to the first meal of the day, which is crucial for setting up the metabolic tone for the day. I eat around 7 a.m. with my family – my husband, David Gottfried, and two daughters. I take 3 deep breaths before I eat because my old habit was to skip breakfast or shovel it in while speed-reading The New York Times. Distracted eating raises cortisol, your main stress hormone.
Here’s the menu:
- 1 ounce of gluten-free steel-cut oats, which I bring to a boil with sea salt the night before and let steam overnight.
I place the cooked oats in a huge bowl (see photo). Then I add:
- 1 ounce freshly ground flax, organic cinnamon, and a little more sea salt (my blood pressure tends to be low, and I need sea salt to help support my adrenal glands!)
- 6 ounces blueberries or other fruit in season
Finally, I eat 2 pastured eggs, either poached or cooked over easy in coconut oil in my Scanpan. I love the Vital Eggs from whole foods, or duck eggs from my local community-sponsored kitchen. Occasionally, I’ll eat sheep or goat yogurt instead of the eggs, but you may want to consider avoiding dairy if you struggle with acne, autoimmunity, or food intolerances. (Nonstick pans with Teflon can disrupt your hormones. Perfluorooctanoic acid (PFOA), a synthetic chemical used to make teflon, is a possible carcinogen. Instead, use cast iron, enameled cast iron (like Le Crueset), or Scanpan, which is a PFOA-free nonstick product that I love.)
Every quarter, I run my online detox for 21-days and start my day with a shake. In the new online course that I’ve created with MindBodyGreen, you’ll learn my favorite shake recipes. Click here to learn more.
Beware of Restaurant Syndrome
I avoid eating at restaurants as much as possible because of “Restaurant Syndrome” – the phenomenon of overeating in response to the convivial atmosphere, drinking alcohol and less inhibition, the yummy sights and smells, and large serving sizes – all of which contribute to a documented increased risk of blood sugar problems and weight gain. In fact, in a study of 99,000 men and women followed over 30 years, people who average two homemade meals per day have a 13% lower chance of diabetes than people who have fewer than six homemade meals per week.1 You lose weight over time, because out-of-home eating is associated with becoming overweight and obesity.2 When you dine with friends and are distracted, you eat as much as 35 percent more.3 Yes, it sucks. The carbs and industrial seed oils, gluten, dairy, and additives make it tough on the body to reduce inflammation, and it can show up in your skin and bathroom scale. So when I’m on the road, I take my food with me in a cute glass container when I need to eat outside my home.
I’m an author, speaker, and teacher. I work from home on my treadmill desk. I’ve just submitted my third book to my publisher and logged 2,500 miles while writing it. After I take my kids to school, I head home, lace up my running shoes, and walk while writing. My mind is clearest from about 8:30 a.m. to 12:30 p.m., and I need these large chunks of time to write my best. Occasionally, I’ll shoot video or teach online or travel, but mostly you’ll find me walking 2-3 miles per hour in my home gym before and after lunch, until it’s time to pick up the kids from school.
At 12:30 p.m., I assemble lunch. It’s the same framework each day: 4 ounces of protein, 6 ounces of cooked vegetables, and 6 ounces of a finger salad – all usually leftover from the day before. Here’s today’s menu:
- 4 ounces of Steelhead trout (similar to salmon)
- 6 ounces of mixed fermented vegetables (cabbage and turnips)
- Finger salad: 6 ounces of thick-sliced zucchini and carrots
We eat a family dinner at about 6:30 p.m. each day. Here’s today’s selection:
- 4 ounces of pastured chicken
- 6 ounces cauliflower rice (a great swap for grain)
- 8 ounces salad with 2 tablespoons of dressing. Today’s salad has arugula, chopped pea greens, rainbow carrots, sliced hearts of palm, and shredded purple cabbage. Eating most of the colors of the rainbow each day helps to fill your micronutrient gaps.
Food is information for your DNA and cells. Food tells your body what to do. Eating for hormone balance is now second nature to me. I follow my food code – my personal code for eating congruent with my values and bodily needs, while honoring the fact that I’m a recovering addict who always wants more. It keeps me on the path of hormonal balance and helps me fit into my skinny jeans. If you don’t eat this way, consider trying my food plan for a few days and see how you feel.
A quick note from our founder-
Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.
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In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
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To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
It's completely unaffected by even the strictest diets... and most intense exercises.
This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
...unsightly patches of fat that cling to specific places, like:
just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.
However, there's good news:
Obesity researchers have now discovered a "metabolic jumper cable":
It jolts dead bodyfat back to life.
This allows your metabolism to burn it as calories and re-energize your entire body.
First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
- Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!
You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
- It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
- It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
- It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.
Not only do those layers of "zombie fat" start coming off, but your entire body just works better.
Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.
This "metabolic jumper cable" isn't any exercise, machine or pill.
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.
It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.
And on this next page, you'll find out precisely how to unleash its calorie-burning power:
PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.
One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.
I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.
Don't just take my word for it... watch his short video and decide for yourself.
Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.
Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.