Hormone Hacking "Break Your Fast" Menopause Menus

Copyright ©2007 – 2018 Ritamarie Loscalzo, MS, DC, CCN, DACBN

All rights reserved. Austin, Texas, USA.

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This edition was published on January 11, 2018 in the United States of America by Dr. Ritamarie Loscalzo.

DrRitamarie@DrRitamarie.com

Disclaimer

The techniques and advice described in this book represent the opinions of the author based on her training and experience. The author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations suggested herein.

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The typical American/continental breakfast of juice, coffee, and toast with or without cereal is a blood sugar disaster. Even switching to fresh squeezed fruit juice, gluten-free toast, and multigrain cereal will create surges of insulin and disrupt hormones for the rest of the day.

For the management of blood sugar and insulin resistance, it’s generally recommended to start the day with a high protein breakfast. You’ll see that many menu plans available to you, either in books or online, include bacon and eggs, steak, yogurt, or cottage cheese as the protein source.

This high protein breakfast is likely to keep blood sugar steady, but it’s a disaster for both the immune system and cardiovascular system, it’s extremely deficient in micronutrients and antioxidants, and it’s high in the kinds of fats that trigger inflammation. Plus, you’re likely to experience sluggish bowels or even constipation because of the lack of fiber and high fat content.

The macronutrient combination I’ve found to be the most effective for blood sugar balance, along with the regulation of other hormones, includes 5 essential components:

5. Probiotics

When you eat this way, your energy soars and you feel satiated for hours. The breakfast menus in this book follow the above guidelines. They are loaded with micro-nutrients and antioxidants, low in carbohydrates, and high enough in protein to leave you feeling well-nourished and balanced all day. Use the following guidelines to help personalize the breakfast choices you’ll find in the menus. The goal for blood sugar and hormone balance is to be able to finish breakfast and not be hungry for 5 to 6 hours.

• A significant quantity of greens

• Hemp seeds

• Chia seeds

• Nut milk

• Protein powder shake

• Green smoothie

• Green juice

• Steamed greens

• Salad

• Stir-fry

• Hemp seeds

• Chia seeds

• Flax seeds

• Walnuts

• Coconut – not a source of EFAs but promotes conversion from shorter chain fatty acids to EPA and DHA

• Greens

• Chia seeds

• Flax seeds

• Nut or seed yogurt

• Coconut yogurt

• Coconut kefir

• Fermented veggies

• Probiotic supplement

Start the day with 12-24 ounces of room temperature or warm water to get your digestion started. Add any combination of the following options, according to your preference and tolerance

• Juice of ½ lemon or lime

• A couple of tablespoons of apple cider vinegar

• Lemon essential oil, food grade

• Mint essential oil, food grade

• Cayenne pepper

• Unrefined sea salt if you suspect adrenal fatigue

I call this drink my Gut Rejuvenator AM starter, and will reference it that way in the menu plans that follow.

Here are a few menu ideas. There is at least one recipe for each category of food in the menu plans in this book.

Menu Planning Guidelines:

Green Protein Shake

Use between 15 and 25 grams of raw organic protein powder (hemp, sprouted brown rice, pea, sacha inchi, pumpkin seed, cranberry, or a combination) plus 1 - 2 servings green powder mixed in 16 – 32 ounces of water.

Fresh Green Juice

Make and drink a fresh juice, and exclude fruit except for lemon and lime. You can add a scoop or two of protein powder or ground chia seeds if desired, for extra staying power and nutrients. If you have a tendency towards hypoglycemia, or have had elevated glucose readings, the protein should be very helpful in maintaining balance.

Smoothie or Blended Green Drink with LowGlycemic or No Fruit

Select a smoothie with lowglycemic fruits, or one without fruit.

Add mint, lemon, orange, or any other essential oil to any of the green beverage options, if desired.

It’s a good idea to include chia seeds as part of your breakfast for omega-3 fats, fiber, and micronutrients. It can be chia porridge, a chia energy drink, or chia added to any of the green beverages.

Start every day with the Gut Rejuvenator A.M. Starter

Hormone Hacking Breakfast #1

• Quick and Easy Chia Porridge topped with cashew or other nut/seed yogurt

• Any combination of Green Juice, Green Protein Shake, or Green Smoothie

• You can add spices, herbs, or essential oils for flavoring

Hormone Hacking Breakfast #2

• Apple Chia Breakfast Medley

• Any combination of Green Juice, Green Protein Shake, or Green Smoothie

• You can add spices, herbs, or essential oils for flavoring

• Coconut Yogurt

Hormone Hacking Breakfast #3

• Scrambled “No-Eggs”, with sautéed veggies and sauerkraut

• Hemp Seeds blended into your favorite Green Smoothie.

Hormone Hacking Breakfast #4

• Scott’s Savory Green Masterpiece Smoothie

• Quick and Easy Chia Porridge with Pumpkin Seed Chocolate Milk and Cashew Yogurt

Hormone Hacking Breakfast #5

• Quick and Easy Chia Porridge with Blueberries and Cream

• Blood Sugar Balancer Juice

• Coconut Yogurt

If needed, add any of these to any breakfast menu to make it more filling:

• Soaked and/or sprouted nuts or seeds – nice when ground and sprinkled on chia porridge

• Cashew yogurt or coconut yogurt

• Shredded coconut – nice on chia porridge Steamed or sautéed vegetables, salad, or any lunch or dinner menu item can also be enjoyed at breakfast.

DIRECTIONS

Add water and any combination of the options, according to your preference and tolerance.

INGREDIENTS

12-24 ounces of room temperature or warm water.

Options to add:

Z Juice of ½ lemon or lime

Z A couple of tablespoons of apple cider vinegar

Z Lemon essential oil, food grade

Green Protein Shake

DIRECTIONS

Blend all together or add to a shaker cup and shake until combined. Add water if needed to get the consistency you prefer.

INGREDIENTS

Z 1 serving of your choice of green powder or 12 ounces fresh green juice

Z 1 serving of your choice of protein powder

Z 16 ounces water (less if using green juice)

Z Mint essential oil, food grade

Z Cayenne pepper

Z Unrefined sea salt if you suspect adrenal fatigue

Green Chia Protein Drink

DIRECTIONS

Blend all together or add to a shaker cup and shake until combined.

INGREDIENTS

Z 1/4 cup Chia Gel

Z A few drops mint essential oil

Z Juice of 1/2-1 lemon or 1-2 limes

Z 1 serving of your choice of green powder or 12 ounces fresh green juice

Z 1 serving of your choice of protein powder

Cashew Yogurt

DIRECTIONS

1. Blend the cashews and water in a high-speed blender until smooth.

2. Add the probiotic powder and blend at low speed just until it is incorporated.

3. Pour mixture into a clean glass container covered with a cotton dish towel or other lid, so it’s covered but not airtight.

4. Options for fermenting

a. Let mixture sit at room temperature in a warm location for 24 hours

b. Place in dehydrator, uncovered, on lowest setting, for 24 hours

c. Place in a yogurt maker, uncovered, for 24 hours

5. It’s done when it has tang you like. When it has this taste, cover with airtight lid and refrigerate.

INGREDIENTS

Z 1 cup water

Z 1 heaping cup raw cashews, soaked, if possible, for 4 hrs

Z 1 teaspoon probiotic powder - approximately 100 billion organisms

NOTE Any nuts or seeds can be combined to make yogurt. My favorite is cashew or cashew with hemp.

To make coconut yogurt, substitute the cashews with 1 -2 cups of coconut meat. Less water will be required because the coconut is wetter.

DIRECTIONS

Option 1: Thick milk or cream

1. Put all ingredients into a blender and process until smooth and creamy.

2. Flavorings such as vanilla or other flavor extracts or spices can be added.

Option 2: Thinner milk

1. Put all ingredients into a blender and process until smooth and creamy.

2. Strain through a strainer or muslin bag.

3. Reserve the pulp for other recipes.

4. Add stevia and flavorings as desired to taste.

INGREDIENTS

Z 1-part nuts or seeds, soaked 4-6 hrs

Z 3-4 parts water

Z Flavorings (optional)

• Extracts such as vanilla, mint, almond, orange, raw cacao or carob

• Sweet herbs and spices like cinnamon, cardamom, mint, ginger, and fruit*

*NOTE

Dried fruit is a postSweet Spot Solution option

Brazil Nut

DIRECTIONS

1. Place all ingredients in blender and process until smooth and creamy.

2. Strain mixture through cheesecloth or a nut milk muslin bag.

3. Save the pulp for other recipes.

INGREDIENTS

Z 1 cup soaked Brazil nuts

Z 3-4 cups water

Z 1/2 teaspoon almond extract

Z 1/4 teaspoon turmeric (optional)

Z 1/4 teaspoon cardamom

Z Stevia to taste

DIRECTIONS

1. Place all ingredients in blender and process until smooth and creamy.

2. If desired, you may strain mixture through cheesecloth or a nut milk muslin bag and save the pulp for cracker or cookie recipes.

DIRECTIONS

1. Put chia and water into a quart sized Mason jar or a glass bowl that can be covered.

2. Shake or mix well.

3. Allow to stand at room temperature for 8 hours or overnight, or for 12 or more hours in the refrigerator. Store up to a week in the refrigerator.

This is the base for several of the chia dishes. This recipe makes enough for 4 days of chia porridge.

INGREDIENTS

Z 1/2 cup chia seeds

Z 2 1/2 cups water

INGREDIENTS

Z 1 cup pumpkin seeds, soaked 4 hrs or overnight

Z 3-4 cups water

Z 1/4 cup carob powder

Z 2 drops mint essential oil (optional)

Z Stevia to taste

Chia Gel

Quick and Easy Chia

Porridge

DIRECTIONS

1. Soak chia seeds in water, juice, or smoothie for several hours or overnight. The longer you soak them, the more liquid you will need.

2. Once the chia seed has absorbed all the liquid and expanded, it will be thick and gelatinous.

3. Add your choice of flavorings: vanilla powder, cinnamon, or other flavorings.

4. If desired, top with chopped nuts or seeds or shredded coconut.

INGREDIENTS

Z 1/2 cup chia seeds

Z 2 1/2 - 3 cups flavored liquid (nut or seed milk, fresh pressed vegetable juice, a smoothie, or any combination of the above, with water if desired)

Z 1-2 teaspoons pure, organic, raw vanilla powder, vanilla extract, or other flavorings to taste

Z 1 pinch sea salt

Z 1 teaspoon cinnamon (optional)

Z Additional sweetener if needed: stevia, xylitol, blended blueberries

DIRECTIONS

1. Put Chia Gel in a bowl.

2. Add applies, almonds, lemon juice, cinnamon, almond extract and, optionally, ginger. Stir until well combined.

3. Add water or nut milk and thin to desired consistency, or top with optional sauce.

4. Check sweetness and add stevia if desired.

DIRECTIONS (Sauce)

1. Blend the ingredients until smooth.

2. Add water to thin if needed.

INGREDIENTS

Z 1/4 recipe Chia Gel

Z 1 green apple, finely diced

Z 1/8 - 1/4 cup almonds, soaked and chopped

Z 1/4 cup lemon juice

Z 1/2 teaspoon cinnamon

Z Fresh ground ginger root (optional)

Z 1/4 teaspoon almond extract or other essential oil or flavor of your choosing

Z Stevia if desired for extra sweetness

TOPPINGS (Your choice)

Z Coconut flakes

Z Hemp seeds

Z Flax seeds

OPTIONAL SAUCE

Z 1 tablespoon

Coconut Cream

Z 1/2 tablespoon flax oil

Z 1/2 cup blueberries

Blueberries and Cream

DIRECTIONS

1. Place water, salt, coconut butter, lemon juice, stevia, and vanilla extract in blender or Vitamix.

2. Blend on high speed for several minutes, or until mixture is smooth, thick, and creamy.

3. Adjust amount of water for desired consistency.

4. Spoon topping over berries and serve.

INGREDIENTS

Z 1 cup blueberries, washed

Z 1/4 - 1/2 cup coconut butter (whole blended coconut)

Z 2 tablespoons lemon juice

Z 2 tablespoons water

Z 1 pinch of sea salt

Z 1 pinch of stevia if desired

Z 1/4 teaspoon vanilla extract

Scrambled “No-Eggs”

DIRECTIONS

1. Place all in a food processor and process until smooth but not creamy.

2. Serve on a bed of wilted arugula or spinach.

INGREDIENTS

Z 1/4 cup dry sunflower seeds (soaked and then dehydrated if possible)

Z 1/2 cup dry Brazil nuts or almonds (soaked and then dehydrated if possible)

Z 1/4 teaspoon of sea salt

Z 1/4 teaspoon powdered kelp (optional)

Z 1 teaspoon turmeric

Z 1/2 cup filtered water

Making Juice Without a Juicer:

While it’s easy to make juice with a juicer, if you don’t have nor want the extra equipment, you can still make fresh juice if you have a decent blender and a nut milk bag. Simply blend your ingredients (you may need to chop first or add a little water to get things moving), and then strain through a nut milk bag.

Left-over pulp from your juices can be used to make dehydrated crackers or other recipes (if you have a dehydrator).

Blood Sugar Balancer Juice

DIRECTIONS

Run all the ingredients above through a juicer.

PERSONAL NOTE

This combination was a surprise. I started out wanting a supreme blood sugar stabilizer and was thrilled to find it was naturally sweet without fruit!

Benefits to the Body

Green beans and cinnamon help to restore insulin receptors and keep your blood sugar steady.

INGREDIENTS

Z 1 cucumber

Z 2 stalks celery

Z 1 cup green beans

Z 1/4 teaspoon cardamom

Z 1/4 teaspoon cinnamon

Italian Juice

DIRECTIONS

Run all the ingredients above through a juicer.

PERSONAL NOTE

Reminiscent of my Italian grandmother’s yummy soups.

Benefits to the Body

This juice is an immune system friend. The aromatic herbs are anti-viral, anti-bacterial, and oh-so-delicious!

INGREDIENTS

Z 1/2 bunch parsley

Z 4 stalks celery

Z 1 clove garlic

Z 1 handful basil, fresh

Z 1 handful rosemary, fresh

Z 2-3 sprigs oregano, fresh

Z 2 cups spinach

INGREDIENTS

DIRECTIONS

Blend and enjoy.

Z 4 cups spinach, or any combination of greens

Z 1 cup blueberries, fresh or frozen

Z 1 tablespoon coconut butter

Z 1/4 cup Chia Gel

Z 1 teaspoon cinnamon

Z Enough water to blend

Z Stevia, if desired, to taste Strengthen My Bones Green Smoothie

DIRECTIONS

1. Blend all ingredients, except the frozen fruit, in a high-speed blender until smooth.

2. Add the frozen fruit and blend until creamy. NOTE This recipe is adapted from a recipe by Karen Osborne in Eating for Bone Health

INGREDIENTS

Z 1/2 cup water

Z 2 tablespoons sesame seeds

Z 1 tablespoon lime juice

Z 2 cups kale leaves

Z 1/8 teaspoon sea salt

Z 1 teaspoon nettles, dried herb

Z 1 teaspoon alfalfa, dried herb

Z 1 teaspoon horsetail, dried herb

Z 2 cups frozen blueberries

Z Stevia to taste, as needed

Sometimes even low sugar fruits raise blood sugar in sensitive people, so we created a variety of savory recipes. Up next is a sampling. If you prefer sweetness, omit the spices and add stevia or luo han to taste.

Scott’s

Savory Green

Masterpiece

Smoothie

NOTE

My husband Scott created this recipe with inspiration from Karen Osborne. This makes a lot, so you can store the leftovers in the refrigerator for a couple of days.

DIRECTIONS

1. Blend base ingredients in large container.

2. Add water if needed.

3. Add greens, starting with sprouts and cilantro.

4. Add remaining greens, alternately adding water to keep “loose”.

INGREDIENTS

BASE (omit anything to which you have an aversion or allergy)

Z 1-inch piece of ginger

Z 1/2 inch piece turmeric –if available

Z 1 clove garlic

Z 1/4 onion

Z Sliver of jalapeno – more if desired

Z Juice from 2 lemons or limes

Z 1/2 - 1 cucumber

Z 1-2 stalks celery

Z 1 tsp ume plum vinegar (optional)

Z 1/2 - 1 medium avocado

Z 1 tomatillo, if available

Z 1 tomato

GREENS (your choice, total of

6 or more cups)

Z Cilantro

Z Parsley

Z Broccoli sprouts

Z Kale – baby is easiest

Z 1 box mixed greens or spinach

A Parsley De-Parcher

DIRECTIONS

Blend all ingredients and adjust to taste.

INGREDIENTS

Z 1 bunch of parsley

Z 1 cup of water

Z 1 cucumber

Z 1 stalk celery

Z 1/2 red bell pepper

Z 1-inch slice of ginger (optional)

Z 1-2 lemons or limes, juice of

DIRECTIONS

Blend all ingredients and adjust seasonings and lemon to taste.

INGREDIENTS

Z 2 cups kale

Z 2 cups spinach

Z 1 stalk celery

Z 1 cucumber

Z 1 red bell pepper

Z 1 orange bell pepper

Z 1 clove garlic

Z 1 sliver of jalapeño

Z 1/2 teaspoon kelp powder

Z 1/2 cup cilantro

Dr. Ritamarie Loscalzo is passionately committed to transforming our current broken diseasecare system into a true health care system where each and every practitioner is skilled at finding the root cause of health challenges and using ancient healing wisdom married with modern scientific research to restore balance.

As the founder of the Institute of Nutritional Endocrinology, Dr. Ritamarie specializes in using the wisdom of nature to restore balance to hormones with a special emphasis on thyroid, adrenal, and insulin imbalances. Her practitioner training programs empower health and nutrition practitioners to get to the root cause of health issues by using functional assessments and natural therapeutics to balance the endocrine system, the master controller.

Dr. Ritamarie is a licensed Doctor of Chiropractic with Certifications in Acupuncture, Nutrition, Herbal Medicine, and HeartMath®. She’s also a certified living foods chef, instructor, and coach, and she has trained and certified hundreds of others in the art of using palate-pleasing, whole fresh food as medicine.

A best-selling author, speaker, and internationally recognized nutrition and women’s health authority with over 25 years of clinical experience, Dr. Ritamarie offers online courses, longdistance coaching and counseling, and deeply empowering and informative live events.

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