When it comes to reducing inflammation, normalizing hormonal imbalance, regulating pH, and curing diseases incorporating lifestyle modification is a must.

Optimal Foods Choices

When possible, choose organic, pasture-raised, cage-free, grass-fed, non-GMO, and no hormones/antibiotics/nitrate-added products. Opt for wild-caught fish and avoid farm-raised.

Protein Choices

• Clean, lean pasture-raised poultry (chicken, turkey)
• Wild cold-water fish (salmon, haddock, halibut, cod, mackerel, sardines, shrimp)
• Lean red meat (grass-fed beef, bison, lamb, venison)
• Eggs and egg whites (organic, pasture-raised, omega-3)
• Raw, organic nuts and seeds, especially almonds, walnuts, brazil nuts, sunflower, and pumpkin seeds (no peanuts)–serving size = 1/4 cup
• 1 Tbsp. nut butter (almond, cashew, macadamia, etc.–no peanut butter)
• Kefir (organic, plain), only if dairy tolerant
• Greek yogurt (organic, plain), only if dairy tolerant
• Lentils (organic)–high in fiber too
• Tempeh (organic) if vegetarian/vegan
• Whey protein powder (pure and unsweetened), optional
• Pea protein powder (pure and unsweetened), optional
• Hemp protein powder (pure and unsweetened), optional
• Egg white protein powder (pure and unsweetened), optional
• Beef protein powder (grass-fed, organic, and unsweetened), optional
• Collagen Peptides powder (grass-fed, organic, and unsweetened), optional

Fat Choices (1 tsp.–keep refrigerated)

• Flax (oil, ground seeds)–high in fiber
• Chia seeds–high in fiber
• Extra-virgin olive oil
• Avocado (1/4 fresh and 1 tsp. oil)
• Ghee (organic, grass-fed)
• Olives (5 large or 10 small)
• Organic virgin coconut oil
• MCT oil
• Raw, organic nuts and seeds, especially almonds, walnuts, brazil nuts, sunflower, and pumpkin seeds (no peanuts)–serving size = 1/4 cup

Veggie Choices

• All fresh and frozen veggies (no butter or salt added)
• Celery
• Bitter greens (dandelion, arugula, endive, radicchio, escarole–helpful for detoxing)
• Salad greens
• Bibb lettuce for lettuce wraps
• Assorted raw veggies for salad
• Assorted raw veggies for steaming, sauteing, grilling
• Fennel, celery, parsley, alfalfa, apples, and ground flaxseeds are helpful in lowering hot flashes
• Sea veggies (nori, kombu, arame, hijiki, wakame, dulse, and kelp) are especially important for natural hormone balancing.

Fruit Choices (1 cup)

• All low-glycemic fresh and frozen fruits (all berries, green apples, grapefruits, barely ripe bananas)
• Pomegranate seeds (1/4 cup)
• Avocados (1/4 avocado)
• Complex Carb Choices (1/2 cup)
• Winter squash (acorn, butternut, spaghetti, pumpkin)
• Sweet potatoes/yams (Asian yams are best for hormone balancing)
• Parsnips
• Turnips
• Artichokes
• Beets
• Carrots
• Quinoa (limit)
• Buckwheat (limit)
• Black or brown rice (limit)

Herbs and Spices

• Any and all herbs and spices are beneficial.
• Specific detoxifying and fat-burning herbs and spices include: cilantro, mint, parsley, turmeric, cumin, ginger, saffron, rosemary, cayenne pepper, cardamom, black and white pepper, mustard seed, pepper, basil, fennel, garlic, cinnamon.
• Specific hormone-balancing herbs and spices include: maca root powder (gelatinized), sage, oregano, ginger, turmeric, Ashwagandha, saffron, garlic, lavender, cilantro, anise, calendula, ginseng, licorice, passionflower.
• See herbs and spices in specific recipes for a complete list.

Optional

• Chamomile or Sleepytime tea
• Fennel tea
• Detox tea
• Tulsi tea
• Happy Healthy Belly Foods (see list)
• Liver-Loving Foods (see list)
• Adrenal-Adoring Foods (see list)