EMPOWERING WOMENWITH PCOS TOTRANSFORM THEIR LIVES

INSULITE

PCOS

MONTH 3

5-Element Success Packet Month 3

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Welcome to Month 3 of 12 in the PCOS 5-Element System VIP Inner Circle Membership – the world’s only process to teach you how to take charge of your health to transform your life. I’m so glad you’re here!

Here are some tips for success this month:

• Show Up on Empowered Hour this month. Mark your calendar now for the 3rd Thursday of the month at 3pm Pacific/6pm Eastern. Go here to get connected to this month’s call and listen in to replays: https://pcos.com/empoweredhour

Here are some of our past topics:

• The Truth About PCOS and Weight Release

• Uplevel your Success: Key Nutrients, Movement and Food Tips for Feeling Fabulous

• Beautiful Skin Secrets: Tips for Healing Acne and Red Inflamed Skin

• Creating Fertility and a Regular Menstrual Cycle

• Lose the Belly Bloat for Summer – How to Support Healthier Digestion

If you’re feeling stuck here are some things you can do to get back on track:

1. Check in on Facebook – let us support you and shower you with love. 2. Go back to the Quickstart Checklists from previous months for a quick

review – it’s easy to forget the basics. 3. Go back to the basics: sleep, eating regularly, slowing down, walking,

laughing, connecting, drinking water, etc. 4. Go back and watch some of the Weekly Videos – they are super short and

will help you remember what to focus on.

5-Element Success Packet Month 3

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Quickstart Checklist – Take Control

Nutraceutical Solution – Element #1: Have you missed taking your supplements a few times? Not to worry. You can double up any time. You’ll just get more of a good thing. Add them in at lunch and take them 3 times a day until you’re caught up. I especially like taking extra GlucX because extra fiber helps with so many things.

Food as Medicine – Element #2: It’s time. Remove wheat and gluten completely from your diet now, and consider removing all grains from your diet if you haven’t already. And review your meals to make sure they are hormonally balance. See the 5% Solution Video Week 10. It’s coming right up.

Movement as Medicine – Element #3: You may now be ready to step up your movement from walking. I am in love with Pilates on the reformer right now. It really helps me get in touch with my body, and the straps help me to stretch my legs. You see, I’m not very flexible so the reformer helps me. Give it a try – or try something you’ve always wanted to do. Every time I exercise I am so happy ☺

Cravings Awareness – Element #4: What’s going on with your cravings? Have they subsided some or all together? This month, get more sleep. This will do more for your body, mind and spirit than anything else. If you’re struggling here, let me know and we’ll get you all taken care of.

Support Community – Element #5: Support others this month too. Who can you respond to in the Empowered VIP community to give her a little love and guidance? Giving to others helps us to produce oxytocin – a powerful, sexy hormone. Go here now to Reply to someone’s post: https://www.facebook.com/groups/PCOSEmpoweredCommunity

5-Element Success Packet Month 3

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PCOS Success Tracker

What you measure improves. This month you’re going to measure your symptoms, and take your body measurements.

Go here to take the Detox Quiz now: bit.ly/pcosdetoxquiz and record your score. You’ll take it again in a month or two.

Take your body measurements. What you’re looking for is a release of fat and building of muscle. So the number on the scale is not as important as inches. Even if you’re thin, this is a good exercise because building muscle is important.

Waist Measurement: ________________

Hip Measurement (measure right over your bottom): ________________

Waist to Hip Ratio: ________________ (divide your waist measurement by your hip measurement, waist/hip)

Weight: ________________

BMI: ________________

Click here to determine your BMI: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

5-Element Success Packet Month 3

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Meal Options for Month 3

Breakfast

1. Simple Chia Pudding

Shake

2. Blueberry Boost Smoothie

Lunch/Dinner

3. Lemon Garlic Shrimp with Asparagus and mixed green side salad 4. Sausage Stuffed Zucchini with mixed green side salad 5. One Pan Chicken Fajitas with sliced avocado 6. Easy Butter Chicken with oven roasted cauliflower

Tips

Here are some quick rules when making a shake:

• Always add healthy protein, fat, carbohydrates and fiber.

• Use coconut milk, almond milk and/or water for your base.

• Add vegetables whenever possible (the more the better).

• Focus on low sugar carbs like berries and vegetables.

• Use ground flax and chia seed for nice fat and fiber.

5-Element Success Packet Month 3

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Meal One – Breakfast

Simple Chia Pudding

Servings: 3 Active Time: 5m Total Time: 3h - overnight

Ingredients

2 cups coconut milk

1 tbsp raw local honey or liquid stevia (new leaf)

½ tsp vanilla extract

¼ cup chia seeds

1 cup fresh berries

How To Prepare

1. In a large bowl, whisk together the coconut milk, maple syrup, and vanilla extract. Slowly whisk in the chia seeds. If you pour them in quickly, they’ll clump.

2. Stir every few minutes for the first ten minutes, then refrigerate the mixture. Let it thicken for at least 3 hours, or as long as a few days.

3. When ready to serve, divide the chia coconut pudding into 3 bowls or jars, and top with berries.

Note: Make this recipe ahead of time for quick grab-and-go breakfasts on busy mornings.

5-Element Success Packet Month 3

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Meal Two – Shake

Blueberry Boost Smoothie

Servings: 1 Active Time: 5m Total Time: 7m

Ingredients

Power paleo (1 scoop) or vegan vanilla (2 scoops) protein powder

Fiber: 1 tbsp ground flax or chia seed

2 tbsp walnuts

Handful of spinach

1 cup frozen blueberries

1 cup unsweetened almond milk

1 tsp cinnamon

How To Prepare

1. Blend all ingredients. Enjoy!

5-Element Success Packet Month 3

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Meal Three – Lunch/Dinner

Lemon Garlic Shrimp with Asparagus

Servings: 4 - 6 Active Time: 10m Total Time: 12m

Ingredients

Asparagus

1 lb asparagus - ends trimmed

1 tbsp olive oil

1 clove garlic - minced

¼ tsp sea salt

⅛ tsp pepper

Shrimp

1 ½ lbs medium uncooked peeled and deveined shrimp - wild caught if possible

1 tbsp olive oil

2-3 garlic cloves minced

½ tsp salt

¼ tsp paprika

⅛ tsp pepper

⅛ tsp red pepper flakes

3 tbsp fresh chopped parsley

3 tbsp butter or ghee

1-2 tbsp lemon juice

How To Prepare

1. Preheat oven to 400 degrees F.

2. Line a cookie sheet with parchment paper. Add asparagus and drizzle with 1 tablespoon olive oil. Add 1 minced garlic clove, 1/4 teaspoon salt and 1/8 teaspoon pepper. Toss until evenly coated then line asparagus in a single layer. Roast for 4-6 minutes depending on thickness.

3. Meanwhile, remove tails from shrimp.

4. Push asparagus to one side of the pan. top with 1 tbsp butter or ghee. Add shrimp and drizzle with 1 tablespoon olive oil. Add 2-3 minced garlic cloves (or more to taste), 1/2 teaspoon salt, 1/4 teaspoon paprika, 1/8 teaspoon pepper, 1/8-1/4 teaspoon red chili flakes and fresh parsley. Toss until evenly coated then line shrimp in a single layer. Top shrimp with remaining 2 tbsp butter or ghee.

5. Roast for another 6 minutes.

6. Remove pan from oven and top with lemon juice and chopped parsley.

Serve with a side salad and simple dill dressing. For a side salad choose a handful of dark leafy greens like baby kale, arugula or mixed greens. Add a few chopped veggies like cucumbers and mushrooms. Sprinkle with a few raw nuts or seeds! Top with homemade dill dressing.

5-Element Success Packet Month 3

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Meal Three – Lunch/Dinner

Simple Dill Dressing

Ingredients

¼ cup olive oil

¼ cup apple cider vinegar

1 tsp dried dill weed

¼ tsp salt

¼ tsp pepper

1 tsp dijon mustard

How To Prepare

1. In a small glass mason jar combine all ingredients, close the lid and shake! Store in fridge for up to 1 week or on the counter 3 days.

5-Element Success Packet Month 3

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Meal Four – Lunch/Dinner

Sausage Stuffed Zucchini with mixed green side salad (GF/DF)

Servings: 6 Active Time: 45m Total Time: 8h 0m

Ingredients

1 lb. organic ground turkey

3 tbsp fresh basil

3 cloves of garlic

1/2 cup mushrooms

½ cup onions - chopped

1 tsp rosemary

2 sprigs fresh thyme

2 roma tomatoes

5 medium zucchini

3 tbsp olive oil

½ tsp pepper

⅓ cup nutritional yeast

1 tsp sea salt

2 tbsp water

How To Prepare

1. Preheat oven to 350 degrees.

2. Slice zucchinis lengthwise and with a spoon scoop out the middle leaving a ¼ inch shell. Reserve the insides.

3 In large skillet, heat 2 tbsp olive oil and add onion, mushrooms, and reserved insides of the zucchini. Cook 6 - 8 minutes until the onions are translucent. Set to the side.

4. In the same pan heat the remaining tbsp of olive oil and brown turkey. Cook completely thru.

5. Once the turkey is cooked return the reserved vegetables to the pan. Add the 2 Tbsp of water if needed.

6. Add the tomatoes, thyme, rosemary, nutritional yeast, egg, salt, and pepper to the turkey mixture. Mix well to combine.

7. Arrange the zucchini shells in a 9×13 or larger baking dish. Spoon the turkey mixture into the shells, pressing to get as much filling in as possible.

8. Bake for 40 minutes, until golden brown and the zucchini is tender. If the turkey begins to brown too quickly, tent the pan with a piece of aluminum foil.

9. Remove the pan from the oven and sprinkle the chopped basil over the top. Serve while hot.

5-Element Success Packet Month 3

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Meal Five – Lunch/Dinner

One Pan Easy Chicken Fajitas (GF/DF)

Servings: 4 Active Time: 10m Total Time: 20m

Ingredients

Seasoning

2 tsp chili powder

1 tsp cumin

1 tsp paprika

2 garlic cloves - minced

½ tsp coriander

Salt and pepper

Fajita

1 ½ lbs chicken breast - sliced into strips

3 bell peppers - variety of colors cut into strips

1 white onion - cut into strips

2 tbsp olive oil

1 bunch cilantro - chopped

1 lime - sliced into wedges

Butter lettuce for wrapping

Avocado slices

How To Prepare

1. Preheat oven 400 degrees.

2. Slice chicken breast, bell pepper and onion into strips and arrange on a parchment lined baking sheet.

3. Sprinkle with chili powder, cumin, garlic, paprika and coriander.

4. Drizzle with olive oil and mix to combine. Layer in a single layer.

5. Bake in oven for 20 minutes - or until chicken is cooked thru.

Garnish with cilantro and a squeeze of lime. Wrap fajitas filling in butter lettuce and top with avocado slices.

5-Element Success Packet Month 3

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Meal Six – Lunch/Dinner

Easy Butter Chicken (GF/DF)

Servings: 4 Active Time: 20m Total Time: 20m

Ingredients

1 lb chicken breast - cubed

2 cloves of garlic - minced

1 tsp ginger

1 tsp chili powder

2 tsp garam masala

1 tsp haldi

1 can coconut milk - unsweetened, full fat

1 cup tomato puree

2 tbsp ghee or butter

How To Prepare

1. In a large skillet melt 2 tbsp ghee or butter. Add the cubed chicken a cook about 5 minutes.

2. Add garlic, ginger, chili powder, garam masala and haldi and cook another minute or two.

3. Add in the coconut milk and tomato puree. Let simmer for 15 minutes.

Serve over roast cauliflower or cauliflower rice.

5-Element Success Packet Month 3

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Meal Six – Lunch/Dinner

Roasted Cauliflower (GF/DF)

Servings: 4 Active Time: 5m Total Time: 15m

Ingredients

1 head of cauliflower - cleaned and cut into florets

2 tbsp olive oil

Salt and pepper

How To Prepare

1. Preheat oven 400 degrees.

2. Clean and trim cauliflower.

3. Place cauliflower on a parchment lined baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat.

4. Cook for about 15 minutes - until cauliflower is tender and edges are beginning to brown.

Note: This dish would also be delicious with cauliflower rice. I would recommend serving this with as side salad.