Lesson 9 Creating a Balanced Diet: Nourishing Your Hormones with the 12-Week Plan

When it comes to following the 12-week hormone balancing plan, it’s important to focus on structuring your diet around the right foods.

Here are some tips to help you incorporate healthy choices into your meals:

1. Emphasize Green Leafy Vegetables: The foundation of your diet should revolve around raw green leafy vegetables. These nutrient-packed greens are best consumed in their raw form to maximize their nutritional value. Cooking them can compromise their vitamins, minerals, enzymes, and other essential components.

1. Build Your Meals Around Salads: Salads should take center stage in your daily meals. Plan your breakfast, lunch, and dinner around fresh and vibrant salads. They provide a great opportunity to incorporate a variety of vegetables and boost your nutrient intake.

1. Include Fruits in Your Breakfast: After completing the initial phase of the program, you can incorporate fruits into your diet. Consider having fruits for breakfast or adding them to a nutritious shake. This ensures you get your daily dose of fruit while keeping your meals balanced.

1. Rice and Lentils in Moderation: While on the program, you can still enjoy rice and lentils, but it’s recommended to use them sparingly. Add them to your green salads as a way to increase the greens in your meal while keeping the portions controlled.

1. Shop for Fresh Produce: Aim to shop for fresh produce at least twice a week. This ensures you have a steady supply of nutritious ingredients. The produce section should be your first stop, as it contains everything you need for a healthy diet.

1. Prioritize Leafy Greens: When washing leafy greens, separate the leaves and rinse them thoroughly to remove any pesticides. Keep your refrigerator well-stocked with fresh vegetables, so you always have ingredients available for salads and other dishes.

1. Think Salad-Centric: Train your mindset to view every food item as a potential salad ingredient or a complementary side to a salad. This approach helps you prioritize nutritious choices and build a well-rounded meal plan.

By following these guidelines, you can structure your diet to align with the 12-week hormone balancing plan Remember, the goal is to maximize your nutrient intake while incorporating fresh, whole foods into your meals.