Transcription
DR SARA’SKITCHENRESET
DR SARA’S KITCHEN RESETDr. Sara’s Kitchen ResetMy kitchen (including my refrigerator, freezer and pantry) is my guide to good behavior withfood. In fact, it is a divine link to my overall well-being. Being virtuous with food is way easierwhen your kitchen reflects your intentions. Don’t worry, it’s not some huge project! All ittakes is a little preparation and a dash of intention.Before I reset my hormones with The Hormone Reset Diet, I stock up on a full arsenal ofwhole foods that my great-granny, Mud, would recognize. I make sure to include the staplesthat keep me in hormonal harmony! I shop about twice per week, and you should too.Your mission, is to have at arm’s length the ability to: Create a quick HORMONE RESET shake – perhapswith unsweetened coconut milk, or unsweetenedalmond milk. Make a MEATLESS meal with fish, legumes,pastured chicken and/or eggs. Build a big ol’ HORMONE RESET salad with half apound of vegetables (romaine lettuce, radishes,avocado, cukes, YUM!) and clean protein (sliced,poached pastured eggs, roasted chicken, orwild-caught salmon.) The ingredients to put together a healthy meal onshort notice with what you have on hand.As I explain in chapter 2, page 15, of The HormoneReset Diet, preparation is a key ingredient to creatinglasting change for a healthier and more vibrant you! The preparation phase will alsoset the stage for success during your 21-day Hormone Reset.I’m so excited for you because you’re about to enter the circle of hormone resets that expeditemajor body transformation from the inside out. You’re going to reboot your metabolism at thecellular level by resetting the following seven hormones: estrogen, insulin, leptin, cortisol,thyroid, growth hormone, and testosterone. Every three days you will eliminate specificmetabolism-wrecking foods and replace them with healthy and empowering foods thatprovide your cells with the nutrients they need to repair your broken metabolic machinery. Agreat place to begin that intention-to-action realignment is in your kitchen. COPYRIGHT 20142015 GOTTFRIED INSTITUTE1WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETGet Your Insides Matched Up with Your Outsides!Aligning your outer environment with your inner goals will help keep you on track, and createa sacred space for healing to occur within. It’s a lot easier to avoid temptations when theyaren’t staring you directly in the face, which is why I’ve created a series of reset guides thatwill help you to purge the toxins from virtually every corner of your life. Don’t forget toreview my checklist (page 19) of high-priority items that will prepare you for a successful21-day Hormone Reset!The goal of resetting your fridge, freezer, and pantry is to purge some major food culpritsthat are common causes of hormonal imbalance such as: alcohol, conventionally-raisedred meats, sugar and sugar substitutes, sodas and diet sodas, coffee and other caffeinatedbeverages, high-fructose fruits, grains (including gluten), and dairy products.This Kitchen Reset guide will assist you incleaning out your fridge, your freezer, andyour pantry to purge the junk and keeponly the foods that will support yourjourney towards achieving optimalhormonal health. It’s astonishing howmany long-forgotten foods emerge fromthe depths of the freezer or the back ofthe pantry when you make a concertedeffort to clean them out. There may beguilt or confusion associated withthrowing away these foods, and I’m hereto aid you along the process of tossing outthat which will no longer serve you(including feelings of guilt)! So take a deepbreath, and get ready to transform yourkitchen into a haven for healthy foodstorage. COPYRIGHT 2015 GOTTFRIED INSTITUTE2WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETBasic Rules of Dr. Sara’s Kitchen ResetPURGE IT if . . . it’s expired it’s more than a few months old you cannot identify what it is your intuition says to purge it it’s on the list or chart of‘Foods to Purge’ belowYou should purge poor quality produce, meats,and seafood and replace them with high-quality,health-promoting foods. The best produce is organic, local, andin-season. The worst produce is called“conventional.” The best meats are grass-fed/pasture-raised,free-range, organic, hormone-free, andlocal. The worst meats come from animals that are conventionally-raised, and aretypically fed grains (which are often genetically modified), given hormones, and treatedvery poorly. The best seafood is wild seafood that spent all of its life out in the open water. The worstseafood is farmed. The best healthy fats sources are ghee (clarified pastured butter), coconut oil, mediumchain triglycerides (MCT oil), red palm oil, olive oil, avocado oil, macadamia nut oil, nuts& seeds (and their butters), avocado, olives, pastured eggs, cold-water fish. Chooseorganic, extra-virgin, and cold pressed varieties whenever possible. The worst fat sources are non-organic, hydrogenated, and/or refined, such asvegetable oil, canola oil, corn oil, cottonseed oil, margarine, soybean oil, safflower oil,grapeseed oil.The best soy sources are whole, organic, non-GMO and NOT grown in America (i.e.organic tofu, edamame) that is preferably fermented (i.e. miso, tempeh). If your thyroid issluggish, limit yourself to 2 servings of whole soy per week. The worst soy sources aregenetically-modified (GM), and soy grown in the U.S. COPYRIGHT 2015 GOTTFRIED INSTITUTE3WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETWhat You’ll Need: Garbage can/bag for discarding old foods Cleaning supplies (optional, but recommended) Freezer-safe Ziploc bags (for freezing fresh food) Vacuum sealer (optional, but vacuum sealed foods retain their nutritional valuefor longer in the freezer) Sharpie pen (for writing on Ziploc and vacuum sealed freezer bags) Garbage can/bag for discarding old foods Box for donating foods A shopping list of the swaps to fill your fridge/freezer/pantry with (see below!)Action items to Consider Before Your Kitchen ResetThis might also be a good time to deep clean your refrigerator. Pull everything out and giveit a thorough scrub down. A clean fridge makes for a motivating fresh start as you embraceyour new clean eating habits.If you have time, you might consider defrosting your freezer to make it energy-efficient andto maximize food preservation. My freezer is the safety net of my refrigerator, saving my buttwhen I don't have time to shop for or prepare fresh food! Every week I freeze leftovers frommy healthy meals that can be later quickly thawed when I'm in a pinch. Most vegetables can COPYRIGHT 2015 GOTTFRIED INSTITUTE4WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETbe quickly blanched, patted dry, and then frozen for future use. The same goes for cookedmeats (I like to roast a pastured chicken and make a nutrient-dense bone broth from thecarcass, then I freeze the pre-chopped meat for later use in soups.)You can remove one food at a time, but a quicker and more effective method (in myexperience) is to remove all the foods at once, and then put back into the fridge only foodsthat will support your Hormone Reset. This will help you work quicker too, as you don’t wantperishable foods to be out of refrigerator for too long.If you are sharing the kitchen with people who eat food that you are avoiding, considersetting up different areas or shelves in the fridge/freezer/pantry that have clearly definedboundaries. There are organization baskets and Tupperware containers available that areuseful for subdividing shared kitchen space. I keep a small calendar in my kitchen to track the dates I cook various meals, so theydon’t end up lingering in my fridge for too long. If there are still leftovers after 2-3 days, Ioften use my vacuum sealer for packaging leftovers to be frozen for later use. I also writethe date directly on the package when I open a perishable food container for productsthat should be used within a certain number of days after opening. Donating perishable foods is permitted at many food banks, as is the donation of frozenand some expired foods. Check with your local food bank in advance about what theycan and cannot accept as donations. There’s something to be said, however, for notpassing your poison on to another human, and just putting it in the trash where itbelongs! Use your discretion. Some foods will be temporarily avoided during your 21-day Hormone Reset (i.e. dairyduring the growth hormone reset), but may be re-allowed at a later point. These foodsdo not need to be purged, but it may be helpful to keep them separated in a differentarea of your fridge during your 21-day Hormone Reset. See the list of forbiddenfoods below!We will also be purging foods as explained in chapter 2 of The Hormone Reset Diet.These foods are the culprits that commonly cause hormonal misfires: alcohol,conventionally-raised red meats, sugar and sugar substitutes, sodas and diet sodas,coffee and other caffeinated beverages, high-fructose fruits, grains (including gluten),and most dairy products. COPYRIGHT 2015 GOTTFRIED INSTITUTE5WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETBelow is a handy chart that explains which foods to purge, and what to replace them withto ensure a healthy and successful 21-Day Hormone Reset. On your mark, get set, purge!iTHE SEVENHORMONERESETSEXAMPLES OF FOODSTO PURGEREPLACE WITHNOTESRESET #1-7:ALCOHOLFREEWineWaterChapter 3 of TheHormone Reset Dietdiscusses ways to weanyourself off alcohol.HydrosolsWine spritzers(All hormonesreset)Wine coolersAll spiritsDay 1 to 21Hard liquors andliqueursHard ciderAll types of beerUnsweetened nut milks(i.e. almond, coconut,hemp, etc.)Coconut kefirFiltered waterSparkling waterMineral waterHerbal teasHot water with lemon andcayenneDr. Sara’s Hormone ResetVanilla or ChocolateShakes COPYRIGHT 2015 GOTTFRIED INSTITUTE6WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETTHE SEVENHORMONERESETSEXAMPLES OF FOODSTO PURGEREPLACE WITHNOTESRESET #1:MEATLESSConventionallyraised meats, whichhave been exposedto hormones andchemical pollutantsWild SeafoodCold-water fish thatare low in mercury(wild-caught salmon, cod,tilapia, halibut, mackerel,sardines)Mollusks (scallops,oysters, squid, clams,mussels, octopus,abalone)Crustaceans (shrimp,crab, lobster, prawns,crawfish)As discussed in chapter3 of The HormoneReset Diet, goingmeatless will jumpstart your weight lossby putting you on thefast track to reversingestrogen dominance.(Estrogen)Day 1 to 3All red meats(including pork)Grain-fed meats,which are often fedgenetically modified(GM) grainsPastured/organic eggsPastured/organic poultryWild gameBeans/legumes(if tolerated)HummusLentilsBlack beansPinto beansWhite kidney beansMung beansSmall servings ofnuts and seedsAlmondsSoaked chia seedsFreshly ground flax seedsPumpkin seedsQuinoa COPYRIGHT 2015 GOTTFRIED INSTITUTE7We will be cutting outall meat for 3 days toinitiate this reset, andproceed to remainmeat- and alcohol-freefor the full 21 days ofyour Hormone Reset.Eat a minimum of onepound of vegetables(5-10 cups) per day,divided over threemeals, eating half ofyour veggies raw.To clear excessestrogen from yourbody, increase fiberintake by 5 grams perday, to an optimal rangeof 35-45 grams/day(40-50 grams/day formen).Choose healthyproteins and fats thatwill support your 21-dayHormone Reset, suchas those recommendedin the "Replace With"column.WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETTHE SEVENHORMONERESETSEXAMPLES OF FOODSTO PURGEREPLACE WITHNOTESRESET #2:SUGAR FREESolid Sugars(Insulin)HoneyPermissible sweetenersare: stevia, xylitol,erythritol, and monk fruitextract.Emphasize low glycemicand low-starchvegetablesDark vegetablesLeafy greensBroccoliBrussel adishesAsparagusArtichokesCabbageBamboo shootsGreen beansPeasSelect low-glycemicfruits (glycemic index of55 or less)BerriesAvocadoOlivesCoconutLemonsLimesWith this reset, you’llbe aiming for no morethan 15 grams of sugarper day.Day 4 to 6White table sugarBrown sugar,Maple syrupMolassesCakesCookiesMuffinsLiquid SugarsSodaDiet SodaJuiceLemonadeAlcohol (yes, evenwine!)Natural SugarsHigh-glycemicvegetables and fruits,High fructose fruits(bananas, mangos,grapes, and apples,Starchy vegetables,All grains (includingcorn),Artificial sweeteners:Aspartame (Equal,Nutra-Sweet),Saccharin (Sweet’NLow), Sucralose(Splenda), andTagatose COPYRIGHT 2015 GOTTFRIED INSTITUTERead ingredientlabels closely. If sugaris one of the first sixingredients on aningredient list, avoid it.Sugar lurks in themost unsuspectingplaces (i.e. condiments,dressings, sauces,packaged foods,beverages, etc.).Sugar hides undervarious names suchas barley malt, beetsugar, brown rice syrup,caramel, corn syrup,dextrose, fructose,glucose, maltitol, maltsyrup, maltose, andsucroseChoose slow-burningcarbohydrates that won’tspike your insulin. Mostpeople tolerate sweetpotatoes, yams, pumpkin,and quinoa withoutexperiencing spikes ininsulin levels, and thesefoods are safe for most toconsume in moderation.8WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETTHE SEVENHORMONERESETSEXAMPLES OF FOODSTO PURGEREPLACE WITHNOTESRESET #3:FRUITLESSAll fruitsDuring this reset, limitfructose to 20 grams orless per day.(Leptin)Dried fruitsLow-fructose vegetables(less than 1 gram fructoseper 200 calorie serving)ArtichokesSauerkrautSpinachAlfalfa sproutsPeasDay 7 to 9Fruit juicesHoneySodasHigh-fructose cornsyrupSports drinksTable sugarAmerican- grownsoy, which is oftenhybridized withpetunia (a nightshade)Nightshades toavoid (containsinflammatorychemicals)PotatoesConsume vegetablesthat contain less than 5grams of fructose per200-calorie serving inmoderationSweet potatoesYamsBroccoliSquashCarrotsProtein reduces cravingsfor fructose and othersugars. Aim for 75-100grams of protein per day.TomatoesTomatillosEggplantsPaprikaAll peppers (bellpeppers, cayennepepper, chili pepper,and chipotle powder)RESET #4:CAFFEINE FREECoffeeHerbal teasDecaffeinated coffeeTulsi tea(Cortisol)Black teaMushroom teaGreen teaHot water with lemon andcayenneDay 10 to 12SodaDiet sodaEnergy drinksDark chocolate COPYRIGHT 2015 GOTTFRIED INSTITUTEStart weaning offcaffeine on day 1 ofreset #1 for a smoothertransition into reset #4.Hot water withcardamomDr. Sara’s Hormone ResetVanilla or ChocolateShakes9After you complete the72-hour cortisol reset,I urge you to stay offcaffeine for the rest ofyour 21-day HormoneReset to expediteweight loss andhormonal recovery.WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETTHE SEVENHORMONERESETSEXAMPLES OF FOODSTO PURGEREPLACE WITHNOTESRESET #5:GRAIN FREEPurge all refined andunrefined grainsPurge glutencontaining and nonglutenous grainsCorn (popcorn)White, brown and wildriceWheat, Couscous and otherpastasCerealsMilletBuckwheatAmaranthTeffPurge any foods thatcontain derivatives ofgrains (even if labeledas “gluten-free”) Thisincludes all glutenfree crackersSteer clear fromhidden sources ofgrains found in breads,cereals, processedmeats and cheeses,condiments, pickles,ice creams, dressings,soups, creamers,sauces, beer, spices,and literally hundredsof other commonfoods.Emphasize slowcarbohydrates.Grains may be disguisedunder names like“seasoning,” “flavoring,”“natural flavoring,”“hydrolyzed vegetableprotein,” “modified foodstarch,” and others.(Thyroid)Day 13 to 15 COPYRIGHT 2015 GOTTFRIED INSTITUTETry chard or collardgreens or romaine lettuceinstead of bread or buns.Coconut wraps are ayummy alternative tocorn and wheat tortillas.Try almond or coconutflour for making bakedgoods.Riced cauliflower (pulseraw cauliflower in a foodprocessor until rice sized)to replace rice.Try kelp noodles orspaghetti squash insteadof grain-based noodles.Baked sweet potatoes area delicious side dish atdinner.Try roasted seaweedto curb salty, crunchycravings.10Make sure to request“grain-free” atrestaurants and keepstudying those nutritionlabels on packagedfoods to learn howto identify the manyhidden sources ofgrains!It is best to eliminate“pseudocereals”during this reset (i.e.buckwheat, amaranth,teff, etc.), since theycan contribute toinflammation in somepeople.WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETTHE SEVENHORMONERESETSEXAMPLES OF FOODSTO PURGEREPLACE WITHNOTESRESET #6:DAIRY FREEMilk(GrowthHormone)ButterDay 16 to 18YogurtSources of calciumSalmonSardinesTurnip greensAlmondsKaleBok choyBroccoliSpinachSweet potatoesDairy is one of the topfoods that contributeto excess inflammation,a state that causes youto gain weight andbecome resistant tolosing it. Conventionaldairy also raises growthhormone and insulin,which contribute to fatdeposition.CheeseKefirIce creamFrozen YogurtOther sources andcomponents of dairy(casein, whey, andlactose)We will be avoidingdairy obtained fromall animals (cow, goat,sheep, etc.)Be on the look outfor hidden sourcesof dairy, casein,whey and lactosefound in severalprocessed foods andsupplements.Sources of proteinWild seafoodPastured poultry and eggsSmall amounts of nutsand seedsMilk Alternatives(purchase unsweetenedvarieties)Almond and other nutmilksCoconut milkHemp milkCoconut kefirDairy is also (along withgluten) one of the mostcommon hidden foodsensitivities.Remember, there is verylittle science to provemilk consumptionreduces risk of bonefractures, and you don’tneed to drink milk toget enough calcium forstrong bones!Use pastured gheeinstead of conventionalbutter.Try nut cheese to replacedairy cheese. COPYRIGHT 2015 GOTTFRIED INSTITUTE11WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETTHE SEVENHORMONERESETSEXAMPLES OF FOODSTO PURGEREPLACE WITHNOTESRESET #7:TOXIN FREEBy the 7th reset, youhave already clearedout the majority oftoxins from your dietsuch as meat, sugar,and caffeine.Supplements to supportdetoxificationFiberChlorellaN-acetyl cysteineGlutathioneActivated charcoalDuring your threeday detox, you willbe integrating theprevious six resetsand deepening thedetoxification byreplacing two mealswith a clean proteinshake.(Testosterone)Day 19 to 21If you’ve followed myother reset guides,you’ve also purged thetoxins from virtuallyevery corner of yourhome as well!Now is the time tosupport your processof purging all of thelong-accumulatedtoxins from your body.Many of these toxinsare released as fatcells dwindle away.Don’t forget toaddress the mental,emotional, andpsychological toxins inyour life too! COPYRIGHT 2015 GOTTFRIED INSTITUTESulfur helps to relieveinflammation and isfound in dietary proteinsincluding fish, organicand/or pastured beef andpoultry, and algae.Consume 25-30 grams(fist-sized portion) of leanprotein at each meal.Minerals such asselenium, copper, andzinc are important tosupport our hormonesand can be acquired bytaking a high-potencymultivitamin and addingnaturally mineral-rich seasalt to cooking.12Make sure to consume35-45 grams of fiberper day, which bindstoxins so they can beexcreted from the bodyas waste. Choose slowburning carbohydrates.Obtain approximately25 to 30% of yourcalories from healthyfats.Remember to drinkplenty of pure, filteredwater.Hot water with freshlemon juice (andcayenne if tolerated) isa great way to jumpstartyour detoxificationpathways in themorning.WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETWondering what the heck to buy for your sparkling clean, emptier kitchen? The full shoppinglist is available here, but here are a few items to get you started, and inspired.Load your fridge with: Greens: kale, chard, collards, arugula, romaine, watercress—you name it! Colorful vegetables Cultured vegetables like raw sauerkrauts and kimchi (shown to lower your blood sugar!WOOT!) Lemon and limes Avocado (I keep about 4-6 in my fridge at all times. I add to shakes and salads daily.) Flax oil or other omega 3 oils Herbs such as cilantro, tarragon, parsley to add to salads, soups, etc. Pastured ghee or clarified butterFill your Freezer with: Pre-blanched veggies Pre-cooked meats, chicken and fish Frozen, organic berries for adding to my Hormone Reset Shakes Raw meat, chicken, and fish ready to be defrosted and cooked Bone broth – extra bone broth can be stored for future use Home-made sauces and dressings Healthy baked goods such as almond flour muffins can be frozen for future use Leftovers can be frozen for a quick and easy meal in the future Pastured ghee or clarified butter – these can be frozen to extend their shelf-life COPYRIGHT 2015 GOTTFRIED INSTITUTE13WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETRe stock your pantry with: Nuts and Nut butters Almond milk (can also be refrigerated) Seeds such as pumpkin, sesame, flaxseed, quinoa (can also be refrigerated for longer life) Non BPA canned salmon, sardines, beans, broth (check ingredients for gluten, sugar, andadditives) and coconut milk Herbals teas Stevia sweetener Dark chocolate (80% or higher) Toasted Seaweed Protein Powder Maca Flaxseed crackers Vegetable chips Onions, Sweet potatoes, squashes Extra virgin olive oil, coconut oil Coconut flour, almond flour Fresh ginger Non gluten, non processed whole grains (until the Grain Reset,during which NO grains are allowed)Friends, I want you to have the concrete steps tobe successful in your first round of The HormoneReset Diet! I hope this Kitchen Reset providesthe support you most need to kick off theprogram with confidence and excitement.To your best health and hormones, COPYRIGHT 2015 GOTTFRIED INSTITUTE14WWW.SARAGOTTFRIEDMD.COM
DR SARA’S KITCHEN RESETAbout Dr. SaraDr. Sara Gottfried, M.D. teaches women how to balance their hormonesnaturally so they can rock their mission. She is a Harvard-educatedphysician, speaker and New York Times bestselling author of TheHormone Cure (check out the new paperback from Simon & Schuster,2014). She is board-certified in Obstetrics and Gynecology, and isregularly featured in magazines such as Cosmopolitan, Glamour,Redbook, O Magazine, and Yoga Journal. Known for effortlesslyblending the seriousness of women’s health with playfulnessand humor, Dr. Sara’s mission is to help women lose weight,feel great, and be vital from their cells to their soul. Workwith her online by joining her semi-annual detox for 21 days!Learn more at www.saragottfriedmd.com.Medical DisclaimerInformation provided in this document is for informational purposes only. The informationis a result of years of practice and experience by Sara Gottfried, MD. However, thisinformation is NOT intended as a substitute for the advice provided by your physicianor other healthcare professional, or any information contained on or in any productlabel or packaging.Do not use the information provided in this document for diagnosing or treating ahealth problem or disease, or prescribing medication or other treatment. Always speakwith your physician or other healthcare professional before taking any medication ornutritional, herbal or homeopathic supplement, or using any treatment for a healthproblem. If you have or suspect that you have a medical problem, contact yourhealth care provider promptly. Do not disregard professional medical advice or delayin seeking professional advice because of something you have read in this document.Information provided in this document and the use of any products or services relatedto this document by you DOES NOT create a doctor-patient relationship between youand Sara Gottfried, MD. Information and statements regarding dietary supplementshave not been evaluated by the Food and Drug Administration and are notintended to diagnose, treat, cure, or prevent any disease. COPYRIGHT 2015 GOTTFRIED INSTITUTE15WWW.SARAGOTTFRIEDMD.COM
Dr. Sara’s Hormone Reset Vanilla or Chocolate Shakes Chapter 3 of The Hormone Reset Diet discusses ways to wean yourself off alcohol. Below is a handy chart that explains which foods to purge, and what to replace them with to ensure a healthy and successful 21-Day
