You see “The Anti-Inflammatory Diet” everywhere you swipe, on every feed you scroll up on, whether it’s on Instagram, Pinterest, Facebook or your favorite blog.


  • Do you have a good grasp on what the diet is?
  • How it can help you lose weight and feel more energized?
  • How you can start it?

    After all, you can read every article known to Google, but if you don’t apply what you read, you won’t make real dietary changes, feel better about your body and your diet will always start “tomorrow.”

    The good news is, that unlike trending diets, anti-inflammatory diets help fight a scientifically proven precursor to several diseases, which is chronic inflammation.

    Let me preface the post by saying that the diet is absolutely freakin’ delicious, and you’ll be happy to know that it includes the byproducts of your two favorite beans, the cocoa and coffee bean!

    Nibbling on your favorite brand of dark chocolate and sipping on a medium roast blend is totally “A-Okay” on the anti-inflammatory diet.

    All in favor? Say yes!


    What is Inflammation?


    It is your body’s attempt to protect and heal itself.

    Inflammation is an immune response triggered when your body detects a “threat,” such as:

  • Damaged [pre-cancerous] cells
  • Physical injury
  • Threatening pathogens [bacteria, viruses, etc.]
  • Allergens

    Acute inflammation is a biological response to remove something from harming your body and health, and is an integral part of healing and staying healthy.

    But sometimes inflammation continues after the original threat has been resolved, or is activated even when a threat is not present, which can last several months or years!


    Chronic Inflammation is a Silent Killer


    Research has shown that chronic inflammation is an underlying factor in most diseases, and has even recently been identified as playing a leading role in the development of depression.

    Chronic inflammation affects your cells, tissues and plays a major role in obesity and is often suspected when you’re not losing weight, despite an exercise regimen.

    Autoimmune diseases are inflammation-induced and occur when the patient’s body identifies its own tissue as a threat and mounts a continual attack on itself.

    An Anti-inflammatory diet is recommended complementary to treatment for patients who suffer from autoimmune disease and high levels of chronic inflammation:

  • Rheumatoid Arthritis
  • Multiple Sclerosis
  • Type I Diabetes
  • Crohn’s Disease
  • Psoriasis
  • Lupus

    An anti-inflammatory diet isn’t just for people who suffer from autoimmune diseases, it can help anyone reduce chances of cancer, specifically colorectal cancer and breast cancer.


    Signs You Have Chronic Inflammation


    If you want to be healthy today, if you want to be healthy for decades to come, you need to be aware of the signs of chronic inflammation.

    So that you are aware, the 5 common symptoms of chronic inflammation are:

  • Your Body Hurts — especially in the joints.
  • You Feel Exhausted — almost all the time, despite getting enough sleep.
  • You Get Skin Rashes — such as eczema.
  • Your Digestive Health is Poor — and suffer from frequent abdominal pain, constipation, etc.
  • You are Fat – inflammation is closely related to obesity.
    Overall, the main symptom of chronic inflammation is feeling “sick and tired.”


    Being Fat = Being Inflamed


    Chronic inflammation and stubborn fat go together like, peanut butter and jelly.

    There is direct link between being overweight and being inflamed. Inflammation guru, Dr. Mark Hyman, even goes so far to say:

    Interestingly enough, fat cells – or adipocytes – send chemical signals to your immune system as they would if they were under attack by a foreign threat, even when they are not.

    This leads to a constant stream of “false signals” activating the inflammation, leading to chronic inflammation.

    The more fat cells you have, and the more you “feed” your current fat cells excess energy [by overeating and eating an unbalanced diet] and the worse the inflammation becomes.


    You Have a Choice: To Be Inflamed? or To Not Be Inflamed?


    You don’t go out shopping one day and “get diabetes” or “become obese.”

    Disease doesn’t happen overnight, for example heart disease takes ten years to surface. Most chronic diseases happen over extended periods of time due to habitual choices.

    That said, the most current scientific research shows that your gut health is the number one indicator of your levels of inflammation. Poor gut health is a leading indication of chronic inflammation levels.

    Not coincidentally, your gut health is directly tied to the foods that you eat.

    When you eat an array of anti-inflammatory foods, you promote gut health, eliminate fluid retention and excess swelling, and reduce dangerous levels of inflammation.


    You Have a Choice: To Be Inflamed? or To Not Be Inflamed?


    Chronic inflammation levels can be reduced in as little as a week!

    All you have to do is pick and choose which of the foods you most enjoy from the following list and start to increase them into your diet.

    All of the foods below have anti-inflammatory and antioxidant rich properties that will help reduce inflammation reduce your chances of cancer, heart disease, and several other diseases.

    Mixing these foods and creating your own unique anti-inflammatory diet will:

  • Reduce your levels of chronic inflammation
  • Improve your gut health
  • Reduce fluid retention/swelling
    In as little as a week, you can be on your way to having more energy, and nearly eliminating your swollenness and bloat.


    25 Foods that Fight Inflammation:


    01. Dark chocolate
    02. Cabbage family vegetables
           a. Kale
           b. Spinach
           c. Brussel Sprouts
           d. Broccoli
    03. Blackberries
    04. Blueberries
    05. Raspberries
    06. Avocado
    07. Coconut
    08. Olives
    09. Extra-Virgin Olive Oil
    10. Coconut Oil
    11. Red Grapes
    12. Salmon
    13. Trout
    14. Shrimp
    15. Almonds
    16. Pistachios
    17. Lentils
    18. Beans
    19. Quinoa
    20. Brown Rice
    21. Steel Cut Oats
    22. Greek Yogurt
    23. Honey
    24. Cinnamon
    25. Spices

    But… If you suffer from a food or gluten sensitivity, you must avoid it at all costs.

    What can you drink to reduce inflammation?

    01. Water
    02. Green Tea
    03. Red Wine (in moderation, which means 1 serving per day for women, and 2 for men)

    You can complement your anti-inflammation mission with the following vitamins, that will boost your antioxidant intake:

  • Vitamin C → my favorite brand for this is HERE
  • Vitamin E → my favorite brand for this is HERE
  • Selenium → my favorite brand for this is HERE

    Anti-Inflammatory Jumpstart:


    You can start an anti-inflammatory diet anytime, but if you wish to start over the weekend, here’s an example of a two-day weekend anti-inflammatory diet jumpstart:


    • Breakfast — A cup of blackberries over steel cut oats with a teaspoon of honey and dash of cinnamon.
    • Lunch — Berry Smoothie with a citrus salad and blue cheese crumbles.
    • Dinner — Salmon with lentils and steamed bokchoy.


    • Breakfast — A cup of mixed berries over your favorite Greek yogurt.
    • Lunch — Trout over a bed of leafy greens and sliced avocado with a drizzle of olive oil and spices.
    • Dinner — Brown rice risotto with squash and grilled shrimp on top.


    The Takeaway: Food Is Medicine


    Disease doesn’t happen overnight.

    You have control over the foods that you put in your body. Limit refined sugars, processed meats and don’t overdose on carbs.

    Use food as a powerful means to prevent chronic inflammation by eating foods rich in antioxidants, and also to decrease current levels of chronic inflammation.

    And never forget, that food is nature’s medicine

    Do you agree?

    Love and Health,



    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.





    Have you experienced one or more of these symptoms in the past few months?


    • Feeling tired all the time?
    • Poor memory or lack of focus?
    • Mood swings, depression, or anxiety?
    • Gas, bloating, heartburn, or nausea?
    • Achy joints?
    • Frequent illness such as colds?
    • Feeling irritable when you haven’t had caffeine or sugar for a while?
    • Ringing in the ears?
    • Weight loss that is stuck at a plateau?
    • Hives or rashes?


    If you have, you may have been bombarded by toxins in your food and environment and need a detox to start feeling more like yourself again. Toxins stored in the body can take a hard hit on your health and can:


    • Increase inflammation
    • Lower immunity and increase vulnerability to autoimmune disorders (the body attacks itself)
    • Contribute to blood sugar problems
    • Contribute to weight gain
    • Create hormone imbalances
    • Increase menopausal symptoms (hot flashes, night sweats, etc)
    • And more…


    The world we live in is becoming less natural and our bodies are becoming disappointed! We are burdened by constant attacks by everything from the water we drink, to the polluted air we breathe, to the “fake food” we eat. Every time we get in the car to drive to the grocery store, our lungs are polluted by the vehicle exhaust around us. When we buy food, it has often been treated with pesticides, herbicides, hormones, preservatives, and genetically modified ingredients. When we wash the dishes after a meal, our hands are covered in chemicals from dish soap. When we reheat leftovers in a microwave covered with saran wrap, the chemicals from the plastic leach into our food. When we sleep on a bed at night, we are exposed to the chemicals within the mattress. These products, also called endocrine or hormone disruptors, affect our hormones and our health.


    4 Major Hormone Disruptors


    How To Detox: The 4 Major Hormone Disruptors Are:


    1. Androgen Hormone Disruptors. These affect androgens or “male hormones” such as testosterone. They tend to lower testosterone in men, leading to problems like fatigue, sexual dysfunction, increased body fat, depression, and a higher risk of heart disease. In women, they tend to increase testosterone, leading to problems like acne, excess body and facial hair, balding, and problems with menstruation.


    2. Estrogen Hormone Disruptors. These mimic estrogen, a mostly “female hormone,” and have been linked to early puberty, miscarriage, endometriosis, some cancers, diabetes, obesity, and both male and female infertility.


    3. Thyroid Hormone Disruptors. These interfere with thyroid function. They increase the risk of thyroid cancer and autoimmune thyroid disease such as Hashimoto’s thyroiditis.


    4. Combination Hormone Disruptors. Some interfere with a combination of hormones. For example, bisphenol-A (BPA) is a type of plastic that not only disrupts androgen, estrogen, and thyroid hormones, but also “fat hormones” such as leptin, ghrelin, and adiponectin, which promote weight gain. Research has found that BPA also affected the nervous system and may be associated with anxiety, depression, hyperactivity, and aggression in children.


    To make matters worse, toxins are stored in fat cells. So, the more overweight you become, the more toxins your body holds on to.


    With all the toxins we are exposed to, is it possible to be toxin-free? The answer is: not really. Unless you live in a bubble with no contact with the outside world. BUT, you can greatly decrease the amount of toxins you are exposed to and help detox your body.


    Step 1: How To Detox? Start With Your Diet



    Your mother was unfortunately right when she said, “You are what you eat.” The #1 source of toxins in your body comes from the foods that you eat. My motto has always been: “If it doesn’t look like food, it isn’t food.” If your protein source is a breaded dinosaur-shaped chicken nugget, there’s a high chance it contains things that aren’t good for your body. If your source of vegetables is a salad covered in white, creamy dressing, then it mostly likely contains some seriously heart UN-healthy sugars, coloring agents, flavor enhancers, thickeners, and additives. To know how to detox, fix your diet, and lose weight, you should:


    Eat More:


    • Fresh veggies and fruits
    • Healthy fats (extra virgin olive oil, fish, avocado, eggs, nuts & seeds, etc.)
    • Healthy proteins (grass-fed beef, pork, organic chicken & turkey, fish, eggs, etc.)


    Eat Less or Avoid:


    • Soy products
    • Refined grains (white bread, cookies & pastries, sugary breakfast cereals, etc.)
    • Added sugars (sugar, sugary yogurts, sodas, candies, etc.)
    • Artificial sweeteners (diet soda & drinks, low-fat yogurts, sugar-free candies, etc.)


    Want to learn how to get in and out of the grocery store with a full cart of fat-burning groceries that won’t affect your hormones, in just 15 minutes? Click HERE for the best tips ever!


    Step 2: Flush with Fiber



    It may not sound very glamourous, but the best detox involves consuming plenty of fiber to help, you know, make you “go.” A healthy colon, which is the last 5 feet of your intestinal tract, is the basis for total health. A clogged colon allows toxins to back up into the liver and bloodstream, which ultimately pollutes the entire body. You can help clean it out by eating plenty of plant-based foods that are high in fiber, such as fresh vegetables, fruits, and nuts, seeds, and whole grains. You can also supplement with Psyllium Husk powder, which is a natural and soluble fiber. You should be getting at least 25 grams (women) to 35 grams (men) of fiber into your diet each day.


    Step 3: How To Detox Using Fermented Foods



    Have you ever heard the name “Gut Flora?” Your intestinal tract is full of bacteria or “gut flora” that help you synthesize vitamins from food remnants, degrade toxins, stimulate the immune system, and protect cells lining the colon. Fermented foods contain “good” bacteria that help prevent “bad” bacteria from taking over. Foods such as yogurt, kefir, and sauerkraut are fermented foods that can help keep a healthy balance of bacteria, which can prevent toxic buildup in the gut and colon. Check out this recipe for a delicious fermented drink that is filled with beneficial probiotics: Click here for a Lemon Ginger Water Kefir recipe. Taking a probiotic can also help, but make sure it is a high-quality one that is shelved properly, since dead bacteria from improper packaging and storage won’t help at all.


    Step 4: Wash Your Water



    To flush toxins out of your body, you’re going to need a lot of water. A rule of thumb is to drink at least half your current body weight in ounces. For example, if you weigh 150 pounds, you should drink 75 ounces of water each day. Now, I am definitely not an advocate for bottled water, since it not only creates tons of extra waste and is bad for the environment, but also most bottled waters are made of plastics, which are hormone disruptors. I also know that tap water is not really “clean” water. The practice of making water safe to drink actually involves adding a lot of poisonus chemicals to it, such as chlorine, aluminum sulphate, calcium hydroxide, sodium silicoflouride, and fluorosilicic acid.


    Do yourself and Mother Earth a favor: Bottle your own drinking water. Buy several re-useable glass bottles AND a high-quality water purification system such as AquaTru and fill them yourself. If you do buy bottled water, make sure it’s bottled in glass, such as Voss, Mountain Valley, or Eden Springs.


    Step 5: Protect Your PH



    Research suggests that chronic stress and a diet high in sugar can cause the pH in your body to become more acidic (in the urine). Ideally, our blood pH should be between 7.35-7.45, which is considered slightly alkaline. It’s important to keep a blood pH of 7.35-7.45 because if the blood is too acidic, oxygen is not able to reach all the cells and dysfunction starts to occur. When your organs aren’t oxygenated properly, they can’t perform important functions such as eliminating toxins from the body. To help reset your pH, avoid added sugars and eat more alkaline foods such as fresh fruits and vegetables (preferably raw). You can also add lemon juice, lime juice, or baking soda to your water to make it more alkaline.


    Step 6: Boost Your Micronutrients



    Most people get plenty of macronutrients (proteins, carbohydrates, fats), but many don’t get enough micronutrients (vitamins, minerals, antioxidants). Having an abundance of macronutrients without enough micronutrients to work together with, leads to undernourishment, toxic effects on the body, and also overeating because your body is searching for more nutrients that it isn’t getting, which ultimately leads to weight gain and a higher toxicity. To boost your micronutrient intake, make sure you are eating at least 5-9 servings of fresh vegetables and fruits. You can also include nuts and seeds and whole grains (optional). Make sure you are eating a variety of fruits and vegetables. Try to “eat the rainbow” by including a variety of colors in your diet.


    Step 7: Clean Up Your House



    The average home contains 500-1,000 chemicals that are mostly unable to detect by seeing, smelling, or tasting them. In fact, the air inside your house is, on average, 2-5 times more polluted than the air outside. Our homes become toxic because of the cleaning products we use, the paint we use on our walls, the fertilizer, insecticides, and herbicides we drag in when we are coming from outside, the plastics our food and toiletries are stored in, the pesticides we use to keep bugs out… Even our carpet and mattresses are produced with toxic chemicals. Some things you can do to help detox your home by making it a no-shoe zone, keeping green plants inside to help clean the air, buying an air purifier, switching from standard cleaning products to greener ones, using glass food storage containers instead of plastic ones that may contain BPA and other toxins, avoiding non-stick pans and utensils that contain Teflon, and replacing carpeting with wood or tile.


    Step 8: Clean Up Your Cleaning Supplies



    There are plenty of safe and natural cleaning products that you can use, such as white vinegar with distilled water for cleaning glass and windows, baking soda to scrub pots and pans, hydrogen peroxide to whiten laundry, and olive oil to polish wood. However, sometimes these aren’t strong enough to get the job done and you might want to consider buying something more commercial-strength. You can still do this without potentially harming your health. Before going to the store and buying a cleaning product, you can check its safety by looking it up through the Environmental Working Group (EFG) by clicking on this link which offers free information on over 2,000 household cleaning products.


    Step 9: Clean Up Your Cosmetics



    Although many toxic chemicals are being phased out in cosmetic products since the Safe Cosmetics and Personal Care Act was passed in 2013, there are still many cosmetics companies who are adding them in. Some of the most common toxic ingredients that are often found in beauty products include parabens, phthalates, sodium lauryl sulfate, imidazolidiniyl urea, synthetic fragrances, synthetic colors, and polyethylene glycols (PEGS). Check the labels on cosmetics for these toxic chemicals before buying them. You can also check many of them by looking up their safety ratings through the Environmental Working Group (EFG) by clicking on this link which rates more than 70,000 cosmetic products.




    When you’re ready to detox, get ready to feel crummy for a while. It’s common to become irritable and moody during a detox. You may also have headaches, nightmares, and even acne flare-ups.


    After your detox, do you want to learn more about how to balance your hormones to lose weight? Check out this article by clicking HERE.


    INFOGRAPHIC: 9 Steps on How to Detox to Lose Weight and Improve Health


    How to Detox - Infographic



    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.



    Chef Gui here for Origin Weight Loss. I am glad you’re joining Carissa and I for this Paleo Thanksgiving 2018 Survival Holiday Guide.

    I know you’re going to love our Holiday paleo recipes. They are convenient, easy, delicious, and more importantly, they will help you lose weight or maintain your ideal weight.

    Eating is in our DNA. You see, I grew up in the South of France, where long, opulent holiday dinners are much valued. There is no Thanksgiving there for obvious reasons (Thanksgiving is the quintessential American holiday), but holiday dinners are always meaningful family celebrations with plenty of food to go around.

    You see, my wife Carissa, our 5 children and I all love Thanksgiving.

    But it’s only at age 28 that I discovered and fell in love with Thanksgiving.

    Now, at age 46, Thanksgiving is still my favorite Holiday. I just love the meaningful celebration, showing gratitude and thankfulness, and celebrating with my family.

    I want you to enjoy amazing holiday food without the feeling of heaviness, the added weight we put on, and without the guilt of feeling like an utter sloth.

    Make no mistake about it, though. My Holiday recipes are no boring diet food. We’re talking real flavor and real enjoyment of food, here.

    Because that’s what holiday food should be about.

    10 Tips To Survive Thanksgiving 2018

    If you’re cooking this year, this is the key to a successful Thanksgiving:

    1. Thawing turkey

    If you must use a frozen turkey, remember that it takes forever to thaw. Always thaw it in your refrigerator. It takes about 2 days.

    Also, if you have never tried a Heritage turkey, go for it. Just like the pilgrims tasted years ago. Organic turkeys and wild turkeys are also paleo and really great.

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    2. Dry the skin before roasting

    Any moisture on the skin will prevent a nice, golden browning. Dry the bird with paper towels.

    3. Rub it

    Rub the turkey all over with a bit of extra-virgin olive oil or coconut oil. This helps the turkey brown evenly. Sprinkle the turkey with kosher salt (unless you’ve already brined it) to help crisp the skin.

    4. Oven temperature

    I prefer to blast first on high heat (425°F) for 30 minutes and then reduce to a low, steady temperature of 325°F from start to finish.

    5. Roast on convection

    Most ovens have a convection setting. The only differences are convection eliminates “cold” spots and cut down time by 20%.

    6. Basting

    Don’t baste if you like crispy skin. Baste if you prefer a moist skin.

    7. Keep the door shut

    If you want your turkey to ever cook, that is.

    8. Use a thermometer


    Use an instant-read thermometer to determine temperature; it should read 165 degrees F at the thigh when it’s done. If you stuff your turkey, check the internal temperature of the stuffing as well.

    9. Rest the bird

    This is the key to a moist turkey. Providing you took the turkey out of the oven as soon as it has reached 165 F, then let it rest for at least 30 minutes, covered with 2 aluminum foil sheets. The internal moisture will rehydrate the bird from the inside out.

    10. Planning is key

    Don’t hesitate to let Carissa and I know how your Thanksgiving preparations are going. Ask us questions, and we’ll answer. Tell me if you’re in a last minute pinch. I love helping and hearing from you all.

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    Our 2018 Paleo Thanksgiving Menu



    • Spinach Artichoke Dip
    • Shrimp Cocktail
    • Sautéed Jumbo Shrimp with Garlic, Parsley and Lemon

    Soup and Salad

    • Fall Squash Soup with Cinnamon and Nutmeg (Presented in a huge carved pumpkin! J)
    • Watermelon, Cucumber, and Marcona Almond Salad with a Light Sherry Dressing

    Turkey & Gravy

    • Three Roasted Heritage Turkeys with Healthy Gravy
    • Paleo Stuffing with Sausage, Apricots and Pistachios


    • Green Bean Casserole and Caramelized Pecans
    • Roasted Carrots with Cumin and Golden Raisins
    • Rainbow Roasted Vegetables with Basil, and Fig Glaze
    • Traditional Sweet Potato casserole with Pecans


    • Cranberry Relish


    • Berry Salad
    • Flourless Chocolate Cake with Chocolate Ganache




    The following paleo recipes revolve around traditional fare, but I kept a few surprises for you, like my awesome flourless paleo chocolate cake.

    paleo thanksgiving
    Zucchini and Sundried Tomatoes Rustic Salad Yum
    Prep Time
    15 mins
    Cook Time
    10 mins
    Total Time
    25 mins
    Servings: 6
    • 2 medium zucchini
    • 1 tablespoon sherry vinegar
    • 3 tablespoons extra-virgin olive oil
    • 1 teaspoon paprika
    • 1 tablespoon chopped sun dried tomatoes
    • 1 tablespoon fresh basil, roughly chopped
    • salt and pepper to taste
    1. Preheat oven to 400 degrees.

    2. Wash the zucchini, dry, trim and discard the ends, and cut crosswise into 1/4-inch thick rounds. Arrange the rounds in one layer on a large, sprayed cookie sheet. Place in oven for 10 minutes, until they soften slightly.

    3. Transfer zucchini to a bowl and toss them lightly with the salt, pepper, vinegar and oil. Sprinkle with sundried tomatoes and basil. Serve immediately.

    paleo thanksgiving
    Watermelon, Cucumber, and Marcona Almond Salad Yum
    Prep Time
    15 mins
    Servings: 6
    • 1 cucumber, unpeeled and cut into 1 1/4-inch cubes
    • 1 small seedless watermelon, cut into 1 1/4-inch cubes
    • 2 tablespoons extra-virgin olive oil
    • 2 tablespoons sherry vinegar
    • 1 cup feta cheese, torn into large crumbles
    • 2 tablespoons Marcona almonds, toasted
    • salt and pepper to taste
    1. Combine the cubed cucumber and watermelon in a large bowl and toss gently to combine.

    2. Whisk together the oil and vinegar and season with salt and pepper to taste.

    3. Add the cheese, the almonds, and then the dressing, and toss gently to combine.

    paleo thanksgiving
    Healthy Green Soup Yum
    Prep Time
    15 mins
    Cook Time
    30 mins
    Total Time
    45 mins
    Servings: 6
    • 4 quarts water
    • 2 cloves garlic, minced
    • ½ teaspoon chile flakes
    • ¼ cup dried shiitake mushrooms
    • 5 tablespoons miso paste
    • 4 cups chopped kale
    • ½ cup chopped scallions
    • 1 tablespoon fish sauce
    • 2 chicken sausages, casing removed and broken into pieces
    • 4 cups cilantro, chopped
    • 1 lemon
    • salt and pepper to taste
    1. In a Dutch oven over medium high heat, cook the sausage for about 2 minutes. Add garlic, chile flakes, greens, scallions, mushrooms, and the water. Bring to a simmer.

    2. Add miso paste, fish sauce, salt and pepper. Simmer for 10 minutes. Turn off. Add herbs and lemon juice.

    paleo thanksgiving
    Turkey with Cumin, Honey, and Orange Yum
    Prep Time
    30 mins
    Cook Time
    3 hrs
    Total Time
    3 hrs 30 mins
    Servings: 8
    • 1 medium turkey
    • 1 cup freshly squeezed orange juice
    • ½ cup honey
    • 2 tablespoons ground cumin
    • salt and pepper to taste
    1. Preheat oven to 400 degrees on convection.

    2. Combine orange juice, honey, cumin, salt, and pepper in a bowl, and whisk until smooth.

    3. Place turkey in a roasting pan, and spoon the honey mixture over the breast and thighs.

    4. Place turkey in oven and roast for 45 minutes. Spoon accumulated juices back over the turkey, and return to oven.

    5. Turn down the heat to 325F and keep baking the turkey, basting every 30 minutes. If juices dry up, use a couple of tablespoons of water.

    6. To see if the turkey is done, insert an instant-read thermometer into a thigh; when it reads 155 to 165 degrees, remove chicken from oven, and baste one final time. Cover with aluminum foil and rest 30 minutes before serving.

    paleo thanksgiving
    Holiday Sausage, Cranberry and Pistachio Stuffing Yum
    Prep Time
    15 mins
    Cook Time
    30 mins
    Total Time
    45 mins

    Makes 10 cups (1 medium turkey).

    • 12 hot or mild organic turkey sausages, casings removed
    • 3 ribs celery, roughly chopped
    • 3 carrots, unpeeled and roughly chopped
    • 1 onion, roughly chopped
    • 2 tablespoons finely chopped fresh sage
    • 2 tablespoons finely chopped fresh parsley
    • 2 cloves of garlic, minced
    • 1 cup cloves of garlic, minced
    • 1 cup pistachios
    • salt and pepper to taste
    1. Preheat oven to 350F.

    2. In a food processor, process celery, onion and carrots (in batches if necessary) until they are the size of uncooked rice. Transfer to a large bowl. Add sausage and all other ingredients. Mix well.

    3. Stuff into turkey cavity; Bake turkey according to recipe. Place remaining stuffing in a baking dish and bake until golden on top, about 30 minutes.

    4. IMPORTANT NOTE: Whether you decide to stuff a turkey or just bake the stuffing by itself, make sure you use a thermometer: the internal temperature of the stuffing must reach 165F.

    paleo thanksgiving
    Roasted Carrots with Cumin and Golden Raisins Yum
    Prep Time
    20 mins
    Cook Time
    20 mins
    Total Time
    40 mins
    Servings: 6
    • 10 medium carrots, unpeeled
    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon fresh thyme leaves
    • ¼ teaspoon cumin seeds, lightly toasted
    • ¼ teaspoon Cayenne pepper
    • 2 tablespoons golden raisins
    • 2 tablespoons chopped fresh tarragon
    • salt and pepper to taste
    1. Preheat the oven to 425 degrees. Remove the ends and cut the carrots in half lengthwise and crosswise. Place in a large bowl and toss with the olive oil, cumin seeds, Cayenne, salt and pepper, and thyme leaves.

    2. Place the carrots on a baking sheet in one layer. Roast for 20 to 25 minutes, stirring the carrots once, until slightly caramelized and tender.

    3. Remove the carrots from the oven when done. Sprinkle with tarragon, and raisins and serve immediately, or serve at room temperature.

    paleo thanksgiving
    Cranberry-Orange Relish Yum
    Prep Time
    15 mins
    Servings: 6
    • 2 cups fresh cranberries
    • 1 medium orange (unpeeled but ends removed)
    • ½ cup honey
    1. Slice unpeeled orange into eighths and remove any seeds. Place half of the cranberries and half of the orange in food processor. Pulse until evenly chopped. Transfer to a bowl and repeat with the other half of orange and cranberries. Stir in honey to taste and store in the refrigerator.

    paleo thanksgiving
    Edamame and Leek Soup Yum
    Prep Time
    30 mins
    Cook Time
    30 mins
    Total Time
    1 hr
    Servings: 6
    • 3 medium leeks
    • 2 cups shelled edamame
    • 2 tablespoons extra-virgin olive oil
    • 4 garlic cloves, minced
    • pinch of cayenne
    • 8 cups chicken stock
    • 10 ounces baby spinach
    • grated nutmeg, to taste
    • 2 tablespoons thinly sliced chives, for garnish
    • 2 tablespoons thinly sliced tarragon, for garnish
    • salt and pepper to taste
    1. Trim leeks of outer layer and stems. Chop white and tender green parts into 1/2-inch chunks. Soak leeks in a large bowl of lukewarm water, swishing to dislodge sand. Drain and soak again, then lift leeks from water, leaving any sediment behind.

    2. Heat up olive oil in a Dutch oven over medium heat. Add leeks and season well with salt and pepper. Cook, stirring, until leeks are wilted, about 8 minutes.

    3. Add garlic, Cayenne and cook for 1 minute. Add stock and edamame, and bring to a boil, then reduce to a gentle simmer. Simmer for about 25 minutes.

    4. Using a hand blender, process the raw spinach with the soup. Adjust seasoning and add nutmeg. Thin soup with stock if necessary.

    5. Garnish each serving with a sprinkling of chives and tarragon.

    paleo thanksgiving
    Chateaubriand with Garlic, Orange and Horseradish Sauce Yum
    Prep Time
    20 mins
    Cook Time
    25 mins
    Total Time
    45 mins
    Servings: 8
    • 1 (4-pound) beef tenderloin, trimmed and tied
    • 1 teaspoon chopped fresh rosemary
    • 1 garlic clove, minced
    • 1 tablespoon extra-virgin olive oil
    • ¼ cup white horseradish
    • grated zest of half an orange
    • salt and pepper to taste
    1. Season tenderloin with salt, pepper, rosemary and garlic.

    2. Preheat oven to 450 degrees. In a large roasting pan, place the meat on the oven’s middle rack and roast until an instant-read thermometer shows 130 degrees (for medium rare), about 20-25 minutes. Let the meat rest for 10 minutes before carving.

    3. In a small bowl, whisk the horseradish and orange zest. Season to taste with salt and pepper and serve alongside the tenderloin.

    paleo thanksgiving
    Crown Roast of Pork Yum
    Prep Time
    30 mins
    Cook Time
    1 hr
    Total Time
    1 hr 30 mins
    Servings: 10
    • 1 8 to 9-pound crown roast of pork (10 to 12 ribs)
    • 6 garlic cloves
    • 1 teaspoon fennel seeds
    • 1 teaspoon rosemary leaves, chopped
    • 1 teaspoon fresh sage leaves, chopped
    • finely grated zest of 1 lemon
    • 3 tablespoons extra-virgin olive oil
    • salt and pepper to taste
    1. In small skillet under medium high heat, toast fennel seeds until fragrant, 1 to 2 minutes. Place toasted fennel seeds, rosemary, garlic, sage, lemon zest, salt and pepper in a blender. Pulse blender to chop everything up, then add olive oil, and blend until mixture becomes a paste, scraping down sides occasionally with a rubber spatula.

    2. Season pork evenly with the herb paste.

    3. Heat oven to 450 degrees. Place roast in a roasting pan and roast for 20 minutes, then turn heat down to 350 and continue roasting until meat registers 145 degrees on an instant-read thermometer, about 1 hour longer. Let rest 15 minutes before carving.

    paleo thanksgiving
    Dark Chocolate Bacon Yum
    Prep Time
    30 mins
    Cook Time
    20 mins
    Total Time
    50 mins
    Servings: 6
    • 1 pound thick-cut bacon slices (about 12 slices)
    • 12 ounces unsweetened ultra-dark chocolate containing $85-95% cocoa
    1. Heat oven to 350 degrees. Line a baking pan with foil; it should be large enough to hold the bacon in a single layer. Place bacon in pan and bake until lightly browned and crisp, 15 to 20 minutes.

    2. Drain bacon fat from pan and tap dry with a paper towel.

    3. Meanwhile set up a double boiler by heating a large saucepan filled with water over medium heat to a simmer. Set a stainless steel bowl over the simmering water. Add chocolate and stir with a rubber spatula occasionally until smooth and completely melted. Remove bowl and set aside.

    4. Cover a baking sheet with parchment paper. Using tongs, carefully dip half the bacon into the melted chocolate turning to coat all sides in chocolate. Transfer to the clean sheet of waiting parchment paper. Repeat with the remaining slices of bacon, dipping them in the melted dark chocolate. Let chocolate set at room temperature and refrigerate until chocolate is hard.

    paleo thanksgiving
    Aigo Boulido – French Hangover Soup Yum
    Prep Time
    30 mins
    Cook Time
    30 mins
    Total Time
    1 hr
    Servings: 6
    • 20 garlic cloves, peeled
    • 6 cups chicken stock
    • 1 tablespoon extra-virgin olive oil
    • 12 fresh sage leaves
    • 6 eggs
    • ½ cup unsweetened, whole-grain cereals (Such as Ezekiel’s or Bob’s Red Mill’s), processed into crumbs
    • ½ cup fresh Italian parsley, chopped
    • salt and pepper to taste
    1. Heat up the oil in a Dutch oven over medium heat. Add the garlic and sage and let them sizzle a bit without browning, about a minute.

    2. Add chicken stock and bring to a boil over high heat, then lower to a simmer. Cook for 10 to 15 minutes. Salt and pepper to taste.

    3. With a hand blender, process the soup until it is no longer lumpy.

    4. Over medium heat, bring to a brisk simmer and, for each serving, poach an egg one by one for about 3 minutes, removing them delicately as you go, and making sure they don’t break.

    5. Once all eggs are poached, lift them with a slotted spoon and place each one into one soup bowl. Ladle soup over it, sprinkle with a large amount of chopped parsley, and drizzle with a good estate extra-virgin olive oil.

    paleo thanksgiving
    Grilled Vegetables and Garlic-Lime Aioli Yum
    Prep Time
    30 mins
    Cook Time
    30 mins
    Total Time
    1 hr
    Servings: 10
    For the vegetables:
    • 3 carrots, unpeeled and cut into ¾ inch wedges
    • 1 small head broccoli, cut into florets
    • 3 medium parsnips, peeled and cut into 3/4-inch wedges
    • 3 medium beets, peeled and cut into 3/4-inch wedges
    • 2 bunches scallions, trimmed and halved lengthwise
    • extra-virgin olive oil, for drizzling
    • salt and pepper to taste
    For the aioli:
    • 3 garlic cloves, minced
    • 1 tablespoon lemon juice
    • 1 tablespoon mayonnaise
    • 1 large egg yolk
    • ¼ teaspoon cayenne pepper
    • ¼ cup extra-virgin olive oil
    1. Preheat oven to 425 degrees. Place broccoli and cauliflower together on one large rimmed baking sheet, and carrots, beets and turnips on another. Place scallions on individual pans. Toss all vegetables with olive oil, salt and pepper until well coated.

    2. Roast scallions 12 to 15 minutes; broccoli and cauliflower 20 to 30 minutes; and carrots, beets and turnips 40 to 50 minutes.

    3. Make the aioli:

      In a food processor, combine all ingredients except olive oil. With the blender running, slowly add the olive oil in a thin, steady stream.

    4. Arrange roasted vegetables on platter. Serve with the aioli on the side.

    paleo thanksgiving
    Citrus Salad with Champagne Yum
    Prep Time
    15 mins
    Servings: 6
    • 2 pink grapefruit
    • 1 white grapefruit
    • 5 navel oranges
    • 2 Meyer lemons
    • Truvia for sprinkling
    • Blanched almonds, for garnish
    • Champagne to taste
    1. With a sharp knife, cut the end of all citrus. Place one fruit on a cutting board on one end, so it stays on the board safely. Carefully slicing around the fruit from one end to the other, remove both skin and pith. Repeat for all the fruits.

    2. Slice all the fruit crosswise about 1/4 inch thick. Arrange slices in a bowl, making sure each serving has all colors. Pour enough Champagne to cover the fruits halfway. Add a few blanched almonds to garnish. Sprinkle lightly with Truvia.



    Is Soy Bad For Your Hormones? 6 Reasons Not to Eat Soy


    Soy can either be good for you or be bad for you.

    But…. 90% of the soy on the market is bad for you.

    However, most Americans have been misled to believe that eating soy improves health.

    In 1999, the FDA approved a message from the food industry that:

    “Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease.”

    Since then, soybean consumption doubled. Approximately 31% of Americans consume soy foods or beverages at least once a week. Soy is now a billion-dollar industry and the United States is currently the largest soybean producer in the world, making up more than 35% of worldwide production in 2012.

    The reason why people believed in the health benefits of eating soy and why it became so popular was due to pressure by the soybean industry and the discovery that people living in Okinawa, Japan had very long life spans and ate a lot of soy. However, the type of soy that they consumed was a lot different than the soy used in most foods today.

    A little history lesson…..

    Back in ancient China in the 1100’s BC, soybeans were designated as one of five sacred grains, along with barley, millet, rice, and wheat. Before then, soybeans were not eaten by humans, but were only used to help fertilize the land so that other crops could thrive. However, during the time of the Chou Dynasty, fermentation techniques were discovered. The Chinese learned that soybeans could be fermented, and thus the first soy foods (miso, natto, tempeh, and shoygu) were introduced into the human diet.

    Unfortunately, traditional soy foods are rarely eaten by most Americans. Instead, unfermented soybeans that have been genetically modified are found in almost all soy products in the U.S.

    The growth of genetically-modified soybean crops in the U.S. has increased dramatically since the early 1990’s when soybeans were promoted as a “health food.”

    Because soybeans have been genetically modified to withstand the physically damaging effects of herbicides (“Roundup”), pesticides, and other toxins during the production process, there is an overabundance of soy (140 billion pounds per year) in the U.S.

    So… What do we do with it all?

    We sell it. The soy industry profits at the expense of the health of Americans.

     Most of the soy grown in the U.S. is sent to be used as animal feed and hydrogenated fats such as margarine. The rest is sent off to be added to or create processed foods.

    Soy has also been pushed to replace traditional dairy ingredients and are marketed as high-end, “healthy” products such as soy baby formula, soy yogurt, soy ice cream, and soy milk. In every “health” food section there is also an area where you can find soy burgers and soy chicken nuggets. Soy products are heavily marketed to vegetarians as a high source of protein. In fact, vegetarianism is one of the biggest reasons why soy is in such high demand.

    Enough history.. Let’s get down to the reasons why you should stop eating soy, or at least cut down on it.

    6 main reasons why soy is bad for you are because:


    1. They contain phytoestrogens that create hormonal imbalances.


    Women have two main hormones that are responsible for maintaining their reproductive health: estrogen and progesterone. These two hormones are mainly secreted by the ovaries and are dependent upon each other to balance each other out. They work together to promote the healthy development of the female sex characteristics during puberty and to ensure fertility.

    The soy used today contains a lot of phytoestrogens, which are plant-derived compounds that mimic the effects of estrogen in the body. As most of us know, estrogen is primarily a “female” hormone. One might think that consuming large amounts of soy to try to raise estrogen levels during menopause is a good thing. However…

    A study at the Mayo Clinic found no benefits from soy in treating hot flashes, night sweats, and vaginal dryness in a group of menopausal women.

    In addition, when women consume large amounts of soy foods, the phytoestrogens may block and replace naturally-produced estrogen, which may cause a hormonal imbalance in the body. This may lead to infertility, loss of libido, and researchers have also found a link to breast cancer.

    Women with a history of estrogen receptor positive breast cancer have been warned not to eat soy because it could inhibit the recurrence of breast cancer because of its estrogen-like properties.

    Although recent research suggests that soy consumption is not associated with recurrence of breast cancer, its sample only included estrogen receptor negative breast cancer survivors.

    Another study by researchers at Georgetown Lombardi Comprehensive Cancer Center found that eating soy may prevent cancer, but if you’ve already been diagnosed with it, soy can fuel its growth. In other words, soy consumption may be protective only if started before cancer develops. Otherwise, it makes cancer worse.

    With that being said, it’s probably best to avoid or limit soy consumption altogether.


    2. They are GMOs can damage your digestive system.


    In addition to possible hormonal imbalances caused by soy, it is also important to note that over 90% of soy today are genetically modified organisms (GMOs). If you’re wondering why soy was genetically modified and why it’s so bad, you will be shocked at the answer:

    Soy grown in the United States was genetically modified to resist toxic herbicides (i.e. “RoundUp”), which means that soybean fields are sprayed with toxic herbicides and pesticides, but have been genetically engineered to not die in the process.

    During the genetic modification process, genes from bacteria are injected into the soybean. These genes produce a protein that humans have never been exposed to as a source of food, which increases allergic reactions.

    Have you ever noticed that a lot of food products that you buy are labeled with “may contain soy?” That’s because soy is one of the eight major allergenic foods. So many people are allergic to it, because of the protein from the bacteria gene used in the genetic modification process that humans weren’t previously exposed to.

    Not to mention, research has proven that the gene from genetically modified soy transfers into our own gut bacteria in our and continues to function. That means that even if we haven’t eaten soy in years, we could still have an allergenic protein being produced in our gut.


    3. They contain high levels of toxins that may cause gastric distress (upset stomach).


    Lectins, which are a type of protein found in soybeans, are not digested in the human body. Because we aren’t able to digest them, we often produce antibodies to them, which stimulates an immune system response. In fact, the response can be so severe that poisoning can occur.

    Have you ever wondered why you don’t see sprouted red kidney beans on store shelves? That’s because they contain a type of lectin called phytohaemagglutinin, which can cause poisoning with as little as four raw beans.

    And, have you ever heard the phrase: “Beans! Beans! They’re good for your heart. The more you eat, the more you f@rt”?

    It is the lectins in beans that can cause flatulence, GI distress, and “leaky gut.”

    When food passes through our digestive system, very minor damage to the gut lining occurs. Our gut lining is responsible for keeping the bad stuff contained while letting the good stuff pass through. So, a healthy gut lining is important. Normally, our cells quickly repair the damage done during food passage. However, lectins slow this process down and our gut lining is compromised, which becomes what is known as “leaky gut.” When tiny food molecules are able to pass through the gut lining when they should have been kept out, our body sees them as foreign invaders and sends off an alarm to remove the “enemy,” which causes inflammation. Lectins also signal our body to empty our gut contents, which leads to cramping, diarrhea and sometimes vomiting.

    Leaky gut may be associated with:

    • Inflammation
    • Joint pain
    • Bloating
    • Gas
    • Cramps
    • Food sensitivities
    • Diarrhea or irritable bowel syndrome
    • Hormonal imbalances such as PMS
    • Chronic fatigue
    • Skin issues
    • Autoimmune diseases such as rheumatoid arthritis, Hashimoto’s thyroiditis, lupus, and celiac disease
    • Mood disturbances such as depression or anxiety


    4. They contain hemagglutinin, which affects blood clotting.


    Hemagglutinin is a substance that causes red blood cells to clump together, increasing blood clotting. This can be dangerous for people on Coumadin (warfarin) therapy, which is an anticoagulant medication used to prevent or treat blood clots. Consuming soy can reduce its effectiveness by inhibiting the action of vitamin K, which promotes blood clotting. Although more research is needed to confirm the effects of soy on warfarin therapy, it’s probably best to stick to only fermented soy foods, since the fermentation process deactivates hemagglutinin.


    5. They are said to contain “anti-nutrients.”


    Soy foods are said to contain “anti-nutrients” such as phytates, oxalates, soyatoxins, saponins, protease inhibitors, and other compounds that may hinder absorption of iron, zinc, manganese, and calcium.

    Excessive amounts of soy (more than 35 grams a day) may lead to gastric distress because they contain “anti-nutrients” that block the action of trypsin, which is an enzyme produced by the pancreas to aid in protein digestion. Since food proteins must be broken down into amino acids that your body can use for tissue growth, maintenance, and repair, not having enough active trypsin can hinder digestion and even damage the pancreas.

    However, there is no research that has proven that consuming soy foods leads to mineral deficiencies, and as long as you are eating a balanced diet and not relying on soy as your primary food staple, you should be able to get plenty of minerals from the other foods that you eat. Plus, phytates are considered to be an anti-oxidant and may help fight some cancers. So, the “anti-nutrient” content in soy shouldn’t be the main reason for you to cut it out of your life completely.

    Fermenting soy reduces the mineral-blocking effects of phytates and other “anti-nutrients,” so only choose non-GMO soy foods that have been fermented.


    6. They contain goitrogens that may cause thyroid dysfunction.


    The thyroid is one of the largest glands in the endocrine system and It produces hormones such as triiodothryonine (T3), thyroxine (T4), and calcitronin. It is also responsible for controlling how your body responds to other hormones and controls how fast your body uses energy. This is why those with hypothyroidism (underactive thyroid) tend to gain weight or have a difficult time losing it.

    Soy contains goitrogens that can block the production of these hormones, leading to thyroid dysfunction or it can make existing thyroid dysfunction even worse.

    Soy can have an estrogen-like effect, and many people with thyroid issues find that they are prone to “estrogen dominance” (a hormonal imbalance).

    In fact, about two thousand years ago, monks were regularly fed tofu to aid in their sexual abstinence. More estrogen means less testosterone. Less testosterone means less sex drive.


    Some soy products to avoid/cut down on are:

    • Soybeans/Edamame
    • Soy milk
    • Soy protein
    • Unfermented tofu
    • Soy nuts
    • Soy chips
    • Soy nut butter
    • Soy burgers
    • Soybean oil

    Of course, most things are okay in moderation. However, if you’re eating more than 35 grams of soy every day, this could negatively affect your health.


    SOME soy is GOOD

    Now, there are a few types of soy that can be good for you, which is the type of soy that the people of Okinawa, Japan were and still are eating. Good soy is organic, fermented soy.

    Organic means it was not genetically modified and was not grown in soil that was treated with chemical fertilizers and pesticides.

    Fermented means that it went through a process that increased its amount of probiotics (good bacteria), lowered its amount of “anti-nutrient” substances that behave like toxins in the body, and lowered its amount of phytates that prevent the absorption of nutrients in the body. Fermented soy foods are easier to digest and also contain high amounts of vitamin K2, which is important for bone, cardiovascular, and brain health.


    The top 3 fermented soy foods are:

    • Miso
    • Natto
    • Tempeh
    Miso is a salty, fermented soybean paste that is typically used to season soups and sauces.
    Natto are sticky, gooey fermented soybeans that are typically served over rice.
    Tempeh is a firm fermented soybean cake with an earthy flavor.



    There are plenty of reasons not to eat soy. Yes, most soy is genetically modified, non-organic, and contains “anti-nutrients,” phytoestrogens, hemagluttinins, goitrogens, toxins, and plenty of other long words that most people can’t spell or pronounce. However, these substances in your everyday meals shouldn’t be enough to cause any problems as long as you are eating them in small amounts. Most of us consume enough minerals from other foods that more than make up for the phytates found in soy. Most of us do not eat enough soy foods to cause hormonal imbalances in our bodies. There’s a big difference between drinking soy milk three times a day and eating a handful of edamame once a week. If you’re at a friend’s house for dinner and they serve a salad with a few soybeans on top, there should be no reason to panic. But ideally, we should only eat organic, non-GMO, fermented soybeans just as the long-living Japanese do/did.



    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.



    If you’re a woman suffering from menopause symptoms and want to find out what the best diet for menopause is, then you should read this.

    best diet for menopause



    menopause doctor

    Natural treatments for menopause are a hot topic. However, most women aren’t sure if they are very effective. They also don’t know what approach to take.

    Menopause has been promoted as a disease and not a natural occurrence that every woman experiences.

    Pharmaceutical companies make billions of dollars by selling medications to women who are usually told by their doctors that they need to take medications during menopause.

    Women fear their changing hormones, and that fear leads to money spent.
    Lots of money. 

    Most women don’t know that the most natural and most affordable approach to treating menopause symptoms is simply through diet.

    Yes, there really is a best diet for menopause!

    Premenopause and menopause are not diseases.

    They are natural transitions that do not need medical treatment. When women experience undesirable symptoms, it is a sign that something is not quite right, and is usually caused by a less-than-optimum environment that alters normal metabolic processes. Nutrition is often part of it.

    Nutritious alternatives to treating menopause symptoms work with your body, not against it like medications do, which usually cause more damage than good.

    When we provide an optimum environment, our bodies are incredibly resilient and capable of restoring balance and healing themselves.



    In this article, I am going to show you exactly how the best diet for menopause actually works:

    • Create the healthiest possible environment to help your body restore balance and heal itself.
    • Select foods that will optimize your health and help balance your hormones naturally, which will reduce menopause symptoms.
    • Prevent or reduce menopausal weight gain with better nutrition.
    • Select herbal remedies, vitamins, and minerals to help balance hormones and treat menopause symptoms


    If you’ve spent most of your life eating chips, French fries, candy, ice cream, and other refined and processed foods, you might think that it is too late.

    It is NEVER too late.

    Changing habits isn’t easy, but you don’t need to change everything all at once. Every small step you take can make a big difference in your health and the way that you feel. Plus, changing your lifestyle slowly over time will make it easier to keep it that way and not revert to old ways.



    There is a very close relationship between fat and estrogen. Our fat cells are basically estrogen factories.

    A vicious cycle exists when increased body fat raises estrogen levels, which increases our tendency to store more body fat. Another cycle exists where falling estrogen levels from menopause cause fat to redistribute to other parts of the body.

    As fat was once stored in the hips, thighs, and buttocks as a reserve for breastfeeding, it’s no longer needed for that purpose as we hit menopause. Fat moves to the abdominal area instead and becomes visceral (deep belly) fat, which can cause inflammation in the body and can increase risk of diabetes, heart disease, and cancer.

    Read my article on how to get rid of menopause belly fat.

    In addition, a study of menopausal women found that hot flashes occurred 30% more frequently in women who gained weight.

    menopause weight gainEating fat will not necessarily make you fat. Excess calories will, however. As we age, our bodies “slow down” and we don’t need as many calories to keep it going. That means we don’t need to take in as many calories than we did in our 20’s, but our appetite doesn’t know that yet.

    On top of that, we develop carb cravings as our hormones change, which usually leads to eating too many carbohydrates that have too many calories.

    Research has found that 90% of women gain extra weight between ages 35 to 55. Most women gain 10 to 15 pounds starting in perimenopause (the time “around” menopause), and then a pound a year after that.

    We really need to know what the best diet for menopause is.


    The average calorie needs for women during lifespan:


    19 to 25- 2,000 calories

    26 to 50- 1,800 calories

    Age 50 and up- 1,600 calories

    Moderately Active

    19 to 25- 2,200 calories

    26 to 50- 2,000 calories

    Age 50 and up- 1,800 calories

    Very Active

    19 to 30- 3,000 calories

    31 to 60- 2,200 calories

    Age 61 and up- 2,000 calories

    Since it takes 3,500 extra calories to gain one pound of fat, just adding a muffin to your routine each morning can cause you to gain a pound a week! Unless you exercised it off, but that means you would have to run around 6 miles a day to burn off those morning muffins. Not the best diet for menopause.

    Worried that your health will fail if you eat fat? Stop worrying. For the past few decades, there has been an outpour in misleading information that eating fat will make you fat, that you should follow a low-fat diet, that saturated fat is bad for you, etc.

    fat freeIn fact, in 1977 the United States government made its very first dietary recommendation to “eat less fat and cholesterol, and more carbohydrates.” The obesity rate in America thus skyrocketed and the rate of diabetes went up along with it. Not to mention, it may have affected our hormones in a bad way, leading to increased infertility, early menopause, and a wide array of other problems.

    Now we know through research that avoiding fat is nonsense. New studies also found that eating healthy fats don’t adversely affect your blood cholesterol and don’t cause heart attacks.


    There are plenty of reasons for why you should NOT buy low-fat foods and they are:

    • Eating fat makes you feel satisfied. When you eat fat, your brain receives signals that you have the needed energy stores coming in and your appetite is then suppressed. Your stomach starts to empty more slowly, which means that you end up feeling full longer. Low-fat foods don’t have the same effect. You end up eating more calories because your body doesn’t sense that enough energy is coming in.
    • Displacing carbs with fat helps with weight loss because of the effect on insulin. Insulin is a hormone that is released by your pancreas in proportion to the amount of carbs you eat. The more carbs you eat, the more insulin is released. But the more insulin released, the more weight gain. Keeping insulin levels low helps you lose weight. Fat in the diet helps keep insulin levels low and allows your body to use fat as energy.
    • When you get enough fat in your diet, your body becomes conditioned to burn it more efficiently. This has to do with a fat-burning hormone called adiponectin, which is produced when you eat fat. Adiponectin increases the rate that fats are broken down, curbs appetite, increases muscle efficiency, and increases insulin sensitivity. When you eat low-fat foods, only small amounts of adiponectin are produced. You want to keep those numbers high.


    Research has found that a low-carbohydrate, high-fat diet can significantly reduce body weight. So, the next time you are at the grocery store, avoid the “reduced fat” foods and choose whole-fat dairy products and foods that are in their natural state.

    Wondering what “healthy fats” you should be eating? I will tell you how to choose healthy fats below.

    Best Diet for Menopause 101: Eat Healthy Fats

    Fat is essential in our diet and we need it to build and maintain many parts of our body including our hormones. Prostaglandins, hormones produced by almost all cells, play a huge role in inflammatory and immune processes in our body. Some prostaglandins promote inflammation (pro-inflammatory) and others inhibit it (anti-inflammatory). Omega-6 fatty acids increase production of pro-inflammatory prostaglandins and omega-3 fatty acids increase production of anti-inflammatory prostaglandins. Since inflammation is sometimes necessary in our body, we need a healthy balance between the two.

    Studies show that a diet very high in omega-6 fatty acids is associated with a higher risk of breast cancer because omega-6 fatty acids increase pro-inflammatory prostaglandin levels and damage DNA, which promotes cell growth. On the other end, omega-3 fatty acids inhibit cell growth, keeping things under control.

    Ideally, we want to have more omega-3 and less of omega-6 fatty acids.
    A diet rich in natural, healthy fats can help create that balance.

    Here is a chart that shows the omega-3 and omega-6 fatty acid content of some fats and oils:

    menopause infographic

    The categories of saturated, mono- or polyunsaturated fats are less important than the difference between natural fats and fats that have been processed or “synthetic.” Learn to avoid trans-fats, which are sometimes listed on food labels, mostly from hydrogenated and partially hydrogenated oils.

    Trans-fats have been linked to cancer, decreased immune function, reproductive problems, auto-immune diseases, heart disease, bone loss, diabetes, and obesity.

    Think about what types of fats humans have been eating for most of human existence and choose those. If it was created by man or is highly processed, it probably isn’t good for you.

    Here’s a breakdown of some common fats and oils that are found in the foods we eat, to guide you in making the right choice:

    Eat More Of…

    • Avocado oil: Rich in healthy essential fatty acids.
    • Butter: Eaten in moderation can be good for your health. Grass-fed butter is best.
    • Coconut oil: Make sure it says “virgin” or “unrefined” on the label. This means it is the least processed.
    • Fatty Fish: Fish such as salmon, cod, tuna, and sardines are rich in omega-3 fats.
    • Olive oil: Make sure it says “extra-virgin” on the label. This means it is the least processed and is high-quality. If it says “pure” or “light,” that means it is a lower-grade olive oil.


    Eat Less Of… 

    • Canola oil: Highly processed, but better to use than corn or soybean oil.
    • Corn oil: Highly processed and a majority of corn are genetically engineered.
    • Soybean oil: Highly processed and usually hydrogenated.
    • Vegetable oil: Highly processed.
    • Margarine: High in trans-fat.
    • Hydrogenated or partially hydrogenated oil: Contain trans-fats and are often found in margarine, potato chips, and baked goods. These fats can block “good” fats and create hormone imbalance.




    Eat Phytochemicalst Phytochemicals


    Phytochemicals are compounds produced by plants that have protective or preventive properties, and are parts of the best diet for menopause. When included in your diet, they can act as a natural defense against cancer and research has also found that phytochemicals can prevent menopausal bone loss.

    There are many types of phytochemicals  and many different ways to categorize the thousands of phytochemicals we know today. Nutritionists usually categorize them by their possible health effects in the human body. For example, phytochemicals that act as

    soy to treat menopausal symptomsantioxidants are simply called “antioxidants” and some phytochemicals that affect metabolism of the female sex hormone estrogen in the human body and are called “phytoestrogens.”

    Phytoestrogens are a hot topic in menopause because their chemical structures are very similar to estrogen found in the body and because of this, can bind to and activate estrogen receptors. A common food known to have estrogenic effects is soy. However, don’t think of soy as a cure for menopause.

    Soy is NOT the cure for menopause.

    Here are the controversies of using soy to treat menopausal symptoms:

    • The effects that soy have on estrogen levels in the body are around 1000 times weaker than estrogen produced by your ovaries.
    • Research has also found that soy is about one third as effective than a woman’s own estrogen in reducing hot flashes.
    • Soy may be contraindicated if you have a personal or family history of estrogen-sensitive cancers like breast cancer.
    • Soybeans contain phytate, otherwise known as the “anti-nutrient,” which may block absorption of important minerals.

    However, there are always two sides to every story. For one, phytates are often found in small amounts. You would have to eat a lot of soybeans or other foods containing phytates to create a mineral deficiency in your body. The key to good health is moderation, and that may be said so for soybeans. Tossing some into your salad or having edamame as a snack will most likely not lead to negative health consequences. Most research surrounding phytates involved very high amounts, more than what are found naturally in a meal. For that, it may be worth a try to see if you start feeling better after a month or two of adding soy to your diet.

    Additional types of phytochemical include:

    • Carotenoids include beta-carotene, lycopene, and lutein, which protect fat cells, blood, and other bodily fluids from free radicals.
      • Good sources: apricots, mangoes, papayas, watermelon, spinach, sweet potatoes, corn, red peppers, romaine lettuce, and tomatoes, to name a few sources.
    • Flavonoids include resveratrol, hesperidin, anthocyanin, quercetin, and tangeritin, which act against inflammation and prevent platelets from sticking together. They also block the enzymes that raise blood pressure.
      • Good sources: vitamin-C-rich foods such as apples, cherries, blueberries, grapefruit, oranges, plums, strawberries, broccoli, and kale. And yes, red wine.
    • Ellagic acid decreases cholesterol levels and reduce the inflammation process in the arteries.
      • Good sources: strawberries, blackberries, blueberries, kiwifruit, raspberries, currants, and red grapes. Strawberries especially have been found in studies to inhibit certain enzymes, reducing the inflammation process in the arteries.
    • Allium compounds protect the cardiovascular and immune systems.
      • Good sources: onions, scallions, leeks, chives, and garlic.

    Best Diet for Menopause: Eat Whole Foods First

    Although I am giving you plenty of information regarding phytochemicals, healthy fats, etc., the single most important piece of information regarding the best diet for menopause is to eat whole foods.

    That means unprocessed, unrefined, natural, “pulled-from-the-Earth” foods.

    There are many diets out there that push for reduced-fat, reduced-calorie, or fat-free foods. However, the foods found on grocery store shelves bearing those labels are full of preservatives, hidden sugars, and additives.

    Eating whole foods means eating fresh vegetables and fruits, whole grains, and meats without fillers added to them.

    Basically, if it doesn’t resemble something found in nature, it isn’t a whole food.

    Choosing fresh fruits and vegetables means that they will not only taste better, but they will contain more nutrients than canned fruits and vegetables. The canning process removes some vitamins, minerals, phytochemicals, and important enzymes. Although buying frozen foods is better than canned, they still aren’t as nutritious as fresh.

    Keep in mind that fruit and vegetable juices are simply that- juice. That means that they usually do not contain any fiber, which can help stabilize your blood sugar levels.

    whole grain for best menopause dietChoosing whole grains means that you will look for the whole-grain label on each product. If it doesn’t say “whole grain,” then it isn’t.

    If a bread is labeled as “whole wheat,” it doesn’t mean that it is whole grain. It just means that it is made with wheat flour. However, when wheat is processed, the fibrous, mineral-rich outer coat is removed and the vitamin-rich “germ” of the grain is also removed. Without these, it is not as nutritious and it also has a bad impact on your blood sugar levels when you eat it.

    Finally, choosing whole meats is simply that. A meat that does not contain any fillers or preservatives like hot dogs, lunch meats, and other processed meats do.

    Nitrites and nitrates in processed meats can be some of the most harmful compounds you put into your body. They are known to damage cells and also morph into molecules that can cause cancer, particularly colon cancer. Although they most likely won’t cause problems in most people, those who use stomach acid suppressants may be at a greater risk since the decreased stomach acid allows for the growth of bacteria that produce nitrosamines, which are carcinogenic compounds produced during digestion of nitrates and nitrites.

    Of course, never eating white bread, canned beans, or sausage again is not very realistic. The key is moderation. By eating mostly whole foods with a treat every now and then can still mean a balanced diet.

    Real Food vs Processed Food


    Have you ever been on a diet before where you were pushed to buy their packaged, processed low-fat but high-carbohydrate products?

    Do these look familiar?

    nutrisystem and sugar

    sugar and slim fast

    The problem with these high-carb, low-fat foods is that they don’t hold you over until the next meal, they spike your blood sugar, and they don’t have much nutritional value. You end up hungry, wanting to eat more of them, and you eventually consume more calories than you would have if you ate something high-fat, high-protein, low-carb.

    Unfortunately, this type of dieting has been mainstream for too long, and does not constitute the best diet for menopause for sure. For the past few decades, there has been an outpour in misleading information that eating fat will make you fat and that you should follow a low-fat diet to lose weight.

    In fact, in 1977 the United States government made its very first dietary recommendation to “eat less fat and cholesterol, and more carbohydrates.” Thus, the dawn of low-fat foods spread throughout the country like wildfire, and the obesity rate in America skyrocketed.

    The recommendation was a big fat fail. Since then, research has proven that avoiding fat is non-sense. New studies also found that eating healthy fats don’t adversely affect your blood cholesterol and don’t cause heart attacks. It just so turns out that the amount of calories from fat is irrelevant and replacing fat with refined carbs and sugar is far worse.

    You should strive for a balance of healthy fats, protein, and complex carbohydrates during every meal. The keyword for carbs is “complex.” This means you should be including fresh fruits and vegetables and whole grains such as brown rice or in your diet to cover the carbohydrate portion, while avoiding or minimizing refined carbs such as white bread, pasta, and pastries.



    Eating More Fiber is Part of the Best Diet for Menopause

    Fiber is essential to any healthy diet, and to the best diet for menopause. But, it’s particularly important for women in perimenopause and menopause, since it can aid in weight loss, remove excess cholesterol from the body, and improve glucose tolerance and insulin levels. In addition, it improves digestive health by preventing and treating constipation and for “cleaning” the gut, which can help reduce the risk of developing some cancers, in particularly colon cancer.


    fiber consumption for menopauseHigh-fiber foods are low in calories and fill the stomach, creating a sense of fullness. This leaves less room for high-calorie foods, which can help you lose weight.

    Fiber is material that the body can’t fully digest, which creates bulk in the stool and helps you have a bowel movement. This helps with constipation and will help keep your colon clean. When your colon is kept clean by having regular bowel movements, this can reduce the risk of colon cancer.


    There are two types of fiber: soluble and insoluble. Soluble fiber expands when mixed with water and turns into a gel. Insoluble fiber



    Best Diet for Menopause: Drink Plenty of Water

    drinking water helps menopausal symptomsSince vaginal dryness and dry skin are a consequence of decreased estrogen during menopause, it is important to drink plenty of water. Being dehydrated can make vaginal dryness and dry skin worse.

    Drinking plenty of water also helps get rid of bloating that occurs with hormonal changes during perimenopause, which is a period of time before full menopause when estrogen starts to decline and lasts around 5 years.

    Drinking water with enough fiber in your diet will also help prevent constipation, which can occur in menopausal women who take certain medications, vitamin supplements, or sleep aids when dealing with difficult menopausal symptoms.

    The recommended water intake is called the “8x8 rule,” which means 8-ounce glasses, 8 times a day, which equals about half a gallon a day. Remember that you can also get fluid from soups, fruit, and other foods, which can count towards that recommended daily amount.

    Buy Organic and Free-Range Foods

    Free-range, organic, conventional.. There are so many different labels on the eggs, meat, fruits, and vegetables you buy in the grocery store, so how do you choose?

    Let me break it down for you:

    Organic meat means that the animal was given no antibiotics or growth hormones and was fed organic foods, and was raised with outdoor access to land not treated with pesticides or chemical fertilizers. Organic fruits and vegetables means that they were grown in pesticide and chemical fertilizer-free land. The soil is often richer in nutrients.

    Free-range means that the animal was raised in open air or was free to roam, which also means that it was able to consume foods found naturally in their environment, such as grass and worms and insects.

    Conventional meat means the animal was typically raised in a cage, often with barely any room to move, and are fed antibiotics to prevent deadly infections usually caused by poor living conditions and hormones to make them grow faster. In addition, the grains they are fed were typically derived from land treated with pesticides and chemical fertilizers and were genetically modified (e.g. corn). Conventional fruits and vegetables means that they were probably grown in soil treated with pesticides and chemical fertilizers. The soil usually contains less nutrients because of over-farming.

    I am sure you have heard that the pesticides left on the skins of fruits and veggies are “too small to make a difference.” Well, add up all the other pesticides you are exposed to and the toxic load may be too much, wreaking havoc on your body and leading to hormonal imbalances and cancer.

    Still wondering how free-range and organic makes a difference? You can actually SEE the difference between eggs that came from a hen who was able to roam the land eating insects and worms, and eggs that came from a hen who was confined to a tiny cage and fed grains.

    In addition, free-range and grass-fed animals are naturally leaner. When a cow is able to graze the land, the meat contains stable, saturated fats. On the other hand, when it is fed cheap, poor-quality grain mash, the meat becomes full of chemicals, hormones, and polyunsaturated and saturated fats. You can see the difference in this as well..

    Does this make it easier to decide which is best? Just go with your gut feeling, here. Not only is buying free-range and organic better for the environment and animals, but it is also better for your health.


    Is Dairy Right for You?

    Americans are one of the few cultures who consume milk on a regular basis. In fact, most other people in the world are allergic to milk or lack the enzymes to digest it properly.

    Is milk part of the best diet for menopause?

    Many years ago, Eastern Mediterranean people discovered that adding a bacterial culture to milk made it digestible because it converted lactose into lactic acid. This is how yogurt came into our food supply. Cheese also has a similar effect during digestion.

    Although the government pushes for dairy in its daily food allowance recommendations, you don’t actually need to consume dairy to get enough calcium and other nutrients in your diet. There are plenty of other foods that contain high amounts of calcium, such as dark green veggies (broccoli, kale, etc) and fish (salmon, sardines, etc) and even nuts such as almonds.

    In addition, remember that the growth hormones and antibiotics given to cows end up in your own body when you drink their milk. This affects your own hormones and also makes you more resistant to antibiotics, which makes them less effective when you truly need them.

    To make matters worse, cow’s milk contains excessive amounts of hormones (estrogen, testosterone, etc.). Obviously, cows are animals and they have hormones just like humans, right? So, it might seem to make sense to drink milk to get more estrogen to help menopause symptoms, but that’s not really the case. Consuming hormones from a different animal’s body with a different biology will not have an ideal effect on your own body. You’ll end up with mood swings, acne, insulin issues, and possibly cancer.

    Take Your Vitamins and Minerals

    As we age, our vitamin and mineral requirements change. Unfortunately, food is not as nutritious as it was 1,000 years ago, thanks to overfarming and chemicals and hormones our livestock are exposed to (unless you buy organic). Soil quality decreases with each new crop, and the vegetation grown from it decreases in mineral content as a result.

    To combat this, we are left with 2 choices: Ignore the problem, or, take a supplement to take out the guesswork of whether or not we are getting enough vitamins and minerals through diet.

    As us women approach menopause, we often experience a broad range of unfortunate signs and symptoms such as hot flashes, brittle nails, fatigue, decreased libido, vaginal dryness, and so on…

    What many of us aren’t aware of is how nutrients and supplements can help combat these signs and symptoms. So, I am going to give you a cheat sheet on which vitamins and minerals can help certain menopausal symptoms:

    • Menopausal Fatigue: vitamin A, vitamin B complex, vitamin C, vitamin E, potassium, iron, zinc
    • Vaginal Dryness: vitamins E, B, A
    • Brittle Nails: zinc, iron, vitamin C, vitamin B
    • Brittle Bones: calcium, vitamin D
    • Decreased Libido: vitamin C, vitamin B
    • Muscle Tension: vitamins B, C, D, E
    • Mood Swings: vitamins B, C, D
    • Anxiety: vitamin B, D, Omega fatty acids
    • Depression: vitamin B, D, Omega-3 fatty acids, zinc
    • Thinning Hair: iron, vitamin B12, vitamin A, zinc, Omega-3 fatty acids, vitamin C
    • Weight gain: Learn from my recent blog post on the best (and worst) supplements for weight loss.


    Daily Vitamin and Mineral Guidelines:

    • Vitamin A: 5,000-10,000 IU
    • B Vitamins
      • Thiamine (B1): 10-25 mg
      • Riboflavin (B2): 10-25 mg
      • Niacin (B3): 50-100 mg
      • Pantothenic Acid (B5): 10-50 mg
      • Pyridoxine (B6): 50 mg
      • Methylcobalamine (B12): 1000-2000 mcg
      • Biotin: 100-300 mcg
      • Choline: 50-100 mg
      • Folic acid/Folate: 400-800 mcg
      • Inositol: 150-300 mg
    • Vitamin C: 1000-2000 mg
    • Vitamin D: 300-400 IU
    • Vitamin E: 400-500 IU
    • Boron: 1-5 mg
    • Calcium: 300 mg
    • Chromium Picolinate: 200-400 mcg
    • Copper: 1-5 mg
    • Magnesium: 300-400 mg
    • Manganese: 10 mg
    • Selenium: 60-100 mcg
    • Vanadyl Sulfate: 10-25 mcg
    • Zinc: 10-20 mg


    Take Care of Your Digestion By Taking Probiotics

    The community of microorganisms that live in your digestive track, better known as “gut flora,” play an important role in all aspects of your health, including weight loss.

    In fact, a healthy gut is the hidden key to weight loss! Here’s why…

    * Different guts metabolize food differently.

    Research has found that transplanting fecal material (poop!) from a thin gut into an obese gut is associated with weight loss.

    Obese people have gut flora that cause the body to absorb more calories.

    This may have been an advantage thousands of years ago, but in these modern times, our guts don’t need to be as efficient when food is so readily available. And although the species of flora in our gut have been around for quite some time, the balance between species changes according to diet. This is because some bacteria will dominate while others diminish when their incoming nutrients are altered.


    • Insulin sensitivity is regulated by gut flora. 

    When the gut is overcrowded with “bad” gut bacteria, inflammation occurs and insulin resistance develops. This means that the body can no longer process carbs the way it should, which leads to high blood sugar, sugar cravings, and weight gain.


    • Gut flora affect your sweet tooth

    The reason for this is because when you have a lot of gut bacteria that prefer to feed on sugar, you crave sugar to feed your gut. The more sugar you eat, the more “bad” bacteria thrive in your gut.


    Taking probiotics can help balance gut flora. You can get probiotics from fermented foods such as yogurt and pickles, or you can take a supplement.

    Check out my great recipe to make water kefir, a fizzy probiotic drink.

    However, you should be careful when choosing a probiotic. Not all probiotic supplements are created equal. In fact, 85% of probiotics on store shelves have been found to be ineffective, primarily due to poor storage techniques.

    The best probiotics should contain at least these three most important strains:

    • acidophilus: supports nutrient absorption and helps with digestion of dairy foods.
    • Longum: helps maintain the integrity of the gut wall and is a scavenger of toxins.
    • bifidum: critical for digestion of dairy products and breaks down complex carbohydrates, fat, and protein into small components that the body can use more efficiently.

    And these if available:

    • rhamnosus: known as the “travel probiotic,” can help prevent occasional traveler’s diarrhea.
    • fermentum: helps neutralize some of the byproducts of digestion and promote a healthy level of gut bacteria.


    In addition, a probiotic supplement full of dead bacteria is a waste of money.


    To ensure viability of the organisms inside, packaging and storage should include:

    • An expiration date. If there isn’t one labeled, it should raise an eyebrow.
    • A money-back guarantee. Companies that are honest and believe in their product will offer one.
    • Refrigeration required or packaging that ensures the elements of light, heat, and moisture have minimal impact, such as opaque bottles with desiccant pouches.

    I wrote a lot more information on balancing gut flora.


    Complement The Best Diet for Menopause with Herbs


    herbal supplements help with menopauseIn conjunction with a balanced diet, some vitamins and minerals, and exercise, herbs can also be used to help balance hormones as women approach menopause.

    Herbs are generally gentler to use than pharmaceutical drugs, but they should be used safely. Too much of anything can do harm, so use only in moderation. You should also consult with your primary care provider before starting an herbal supplement, as they may interfere with some medications you may be taking.

    Angelica Archangelica
    This plant seems to have hormonal activity and is used to bring on menstrual periods. It acts as a stimulant.

    Dong Quai
    Contrary to popular belief, Dong quai does not have any estrogenic activity, meaning it will not simulate the effects of estrogen on the body. However, it does improve liver function and metabolism, which may improve excretion of hormones, bringing the body back into balance. It also acts as a mild sedative which may improve anxiety. Chinese women use it to bring on menstrual periods. However, there is not much research to back up its claims.

    Black Cohosh
    Has been found to be useful for hot flashes. Do not take if you have liver problems.

    Some research has found that taking DHEA supplements can improve libido and reduce hot flashes during menopause. DHEA may also be useful for treatment of depression, weight loss, adrenal insufficiency, and bone density.

    This is commonly found in herbal teas. It has oxytocin-like effects that can induce uterine contractions, so women take it when their menstrual period is late. However, it should not be consumed during pregnancy since it may stimulate an abortion. Women also use it to treat painful menstrual periods. Breastfeeding women use it to increase milk production. Men use it for erectile dysfunction and infertility. It is also helpful for weight loss by increasing a sense of fullness and reducing hunger.

    Flax seeds and flaxseed oil contains a good source of lignans, which tend to balance female hormones. It has been found to ease night sweats in women undergoing menopause.

    Some research has found that taking ginseng improves quality of life during menopause. It has been found to boost mood and improve sleep. However, there is no research that shows ginseng improves physical symptoms of menopause, such as hot flashes.

    St. John’s Wort
    Well-known for its antidepressant properties, St John’s wort can especially improve mood swings during menopause when combined with black cohosh. Consult with your primary care provider before use if you are taking antidepressants.

    Wild Yam
    Is used by pharmaceutical companies to produce steroid hormones such as estrogen, progesterone, pregnenolone, testosterone, DHEA, and cortisones. This has made it a popular alternative to hormone therapy for menopause. However, the diosgenin compound taken from wild yam is not equal to human estrogen or progesterone, despite claims found on many topical creams.



    I’d like to share with you my top 7 Tips To Make Fat Burning Meals.

    Wouldn’t it be great if all your favorite comfort meals naturally promoted fat loss? I think that would be awesome.

    My old favorite comfort meals were fried fish tacos, fully-loaded veggie burritos, angel hair pasta with mizithra cheese and cheese-smothered veggie burgers with fries. Yum! Unfortunately these old favorites brought on rapid fat storage.

    As you know because I told you the story of my transformation, I gained a lot of weight, maybe due to my love of food! 🤔

    In my frustration I tried portion control, and began to limit the amount of foods that I ate. This began a yo-yo cycle of eating less food one day, more the next, and never seeing the results I wanted.

    As you know, over the past few years I’ve read countless books on nutrition and scientific studies as part of my PhD program. I have created my own formula for weight loss and my own program. I also wanted to give you a shortlist. Something quick and to the point. An article you could print and keep on  your fridge to remind you on what to focus on right now.

    Oh and this method of eating is effortlessly keeping me to that size 4 🙂

    This is it…


    The base of a fat burning meal is a healthy serving of quality, lean protein. Choose from organic, hormone-free chicken, pork, beef, lamb, veal, fish or eggs.

    No wonder I was gaining weight! Most of my favorite meals had very little to do with protein. After giving up meat at age 12, I spent the next 18 years as a junk food addict. Most of my meals were made up of processed grains and sugar.

    Why is protein so important? Protein supports and fuels your lean tissues, namely your muscles, and does not have an effect on blood sugar levels, which would promote fat storage. 



    A fat burning meal does not contain a serving of grains or starches. Yes, I realize that this goes against everything that we have been taught or experienced with dinners. Most meals are plated with a jumbo serving of noodles, pasta, potatoes, rice, has been breaded or is served with bread, tortillas, chips or buns.

    As I learned the hard way, these carbs are more than we need, and end up being stored as fat. And, yes, it is possible to create fat-burning dinners that satisfy even the hungriest meat-and-potatoes members of your family.

    This was the hardest part for me to get used to. Grains and sugar are filled with fat-promoting carbs, and as you saw above, my favorite meals were all carb-ed out.

    There’s really no reason, other than habit, to eat grains or sugar on a regular basis. Once I removed these from my diet, and got out of the habit of eating them, I no longer craved or even found my old favorites very appealing.



    After you remove the grains and sugars from your meal, add a bunch of fiber-filled veggies instead. One of my favorite things to do now when building a fat burning meal is to get a bowl, add a few handfuls of organic spinach and arugula, and then top it with protein and some cooked veggies. Add a light homemade dressing and you’re looking at the perfect, quick fat burning meal.

    Fiber-filled veggies are important for many reasons in addition to the fiber. They are filled with nutrients, vitamins, minerals, and antioxidants, all of which your body needs.  They are also very low in calories compared to the amount of space that they take up in your stomach. So you’ll get full faster on fewer calories.



    Ingredients are the building blocks to a healthy meal so pay attention to the quality of the ingredients you use. Fast food just isn’t going to cut it! Be willing to spend a little more on the foods that you eat. Quality is much more important that quantity.

    When choosing meat look for organic, antibiotic and hormone-free. Avoid processed meats, like lunchmeats, as these contain potentially harmful additives and lots of salt. Also avoid highly processed soy fake meats.

    Choose foods that are:

    • Fresh, organic and seasonal
    • Pronounceable ingredients
    • Whole foods



    The method in which you cook your meal determines how many calories, how much added fat, and the number of nutrients that survive.

    Don’t prepare meals like this:

    • Fried and battered
    • Processed and packaged
    • Doused with cream sauce


    Choose these cooking methods instead:

    • Grilled
    • Baked
    • Broiled
    • Steamed



    Or extra-virgin olive oil (if it doesn’t say “extra-virgin” on the label, then it’s not). I used to always cook with vegetable oil, never realizing how harmful it was to my fat loss efforts. Unfortunately most people use harmful, unstable and fat promoting oils when they cook.

    The good news is that coconut oil is an amazing, healthy oil that not only tastes great but also helps promote fat loss. Among its many benefits, coconut oil is stable, even at high temperatures. It’s filled with lauric acid, which boosts the immune system and helps ward off infections.

    Best of all, coconut oil has been shown to increase metabolism and thyroid activity, which boosts fat burning.



    When is the last time that you bit into a fresh, organic, perfectly ripe piece of fruit? Delicious, wasn’t it? I used to overlook fruit as the perfect dessert that it is, and instead would eat artificially flavored, cane sugar sweetened, processed desserts that encourage rapid weight gain and declined health.

    I’m not going to say that ice cream and chocolate don’t taste awesome, because they do. But eating desserts like that on a regular basis is one of the big reasons that I kept gaining weight back in my twenties. By making the simple switch from refined sugar desserts to desserts of organic, fresh fruit I was able to lose weight without feeling deprived.

    Let’s bring fruit back to its rightful place as our favorite, most popular after-dinner sweet. Out with the refined sugar and corn syrup and in with Nature’s sweetest gift…fresh fruit.

    Hope that you have enjoyed these 7 Tips To Make Fat Burning Meals. I’m walking proof that this way of eating truly delivers results without deprivation or boring, bland meals.

    I love food WAY too much to give up flavorful, delicious dinners, snacks and desserts.

    My friend Diana Keuillian also is passionate about food. In fact, she’s so passionate about creating fat burning foods that, for the first time ever, she’s put all of her best recipes and eating secrets together into a full Family Friendly Fat Burning Meals program.

    This system has over 100 of her family’s favorite fat burning recipes – which I use on a regular basis. It’s tasty stuff like Chicken Enchiladas, Baked Chicken Nuggets, Make-Your-Own Tacos, Healthy Brownies, Easy Chocolate Chip Cookies and much, much more.

    Here’s a page where you can learn more about her Family Friendly Fat Burning Meals Program:

    => Click here to discover her Family Friendly Fat Burning Meals cookbook <=


    I’m excited to hear your weight loss success story. Good luck, and enjoy all of those tasty recipes 🙂


    My husband chef Gui Alinat and I were starving and about to make a quick lunch. So we grabbed our camera and recorded it for you.

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