Sunflower or Cashew Mayo (5 servings)
1/4 cup sunflower seeds or cashews soaked in water overnight
1/3 cup water
1/4 cup lemon juice
1/2 teaspoon sea salt
1 small clove garlic, finely chopped
1 tsp regular or Dijon mustard
4 tablespoons extra virgin olive oil

Instructions for both recipes: Place all ingredients except the oil into a blender and process on medium-high speed until smooth (you can also grind any nuts and seeds separately first depending on the strength of your blender). As the blender is running pour the olive oil slowly and process until thickened. Use immediately or refrigerate for future use. One tablespoon can be added as the fat source for your meal. Each tablespoon is approx. 13 – 14g of fat and 122 – 135 calories.

Heat a large skillet over medium heat. Use non-stick spray if needed. In a medium bowl add your eggs and whip well. Place your onions, jalapenos, and ground beef in your pan and cook until your ground beef is almost brown. When your beef almost cooked, add in your minced garlic and season with sea salt and fresh ground pepper, as desired. Add in your eggs and continue to stir well so eggs are evenly distributed. Cook until the eggs are completely cooked and remove from heat. Spoon the mixture evenly on each wrap (there should be 4 in total). Close the wrap and hold together with toothpicks if needed. Top with diced tomatoes and serve on a bed of spinach.
Calories 340 | Protein 31 g | Fat 14 g | Carbohydrates 21 g | Fibre 5 g

Using a large skillet, the coconut oil over medium heat. Add the onions and sweet potatoes, and sauté for 5 minutes. Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened. Add bell peppers and water. Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently. Remove from heat and serve. Serves One.
Calories 299 | Protein 25 g | Fat 15 g | Carbohydrates 28 g | Fibre 6 g

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A: While there is no magic bullet for anxiety, there are many things you can do to take the edge off, naturally. For example, you can decrease your stress hormones (cortisol) with phosphatidylserine and herbs like ashwagandha or relora. Phosphatidylserine (PS) belongs to a special category of fat-soluble substances called phospholipids, which are essential components of cell membranes. According to various research PS may help preserve, or even prevent destruction to, brain cells related to the exposure of elevated levels of cortisol. PS may also help reduce the negative effects of cortisol on muscle tissues during exercise (physical stress) and periods of psychological stress. Ashwagandha and relora are two herbal products which are also useful to help reduce the release of cortisol as well as rebuild the adrenal glands from the negative effects of high anxiety. Select one of the above and use it for three months before judging its effectiveness.

You can also add hydrolyzed milk protein for times of acute stress, such as Nusera from Metagenics or DeStress from Biotics Research. This can be taken as needed. Valerian can also be used as an alternative for Ativan. Valerian seems to improve the sleep quality of people who are withdrawing from benzodiazepines such as clonazepam (Klonopin), diazepam (Valium) and lorazepam (Ativan) – however it is important not to combine the two. I recommend that you consult your health practitioner for a specific withdrawal treatment plan.

Wishing you perfect balance,

Dr. Natasha Turner ND

A: My first recommendation would be to begin an anti-inflammatory diet, such as the one outlined in The Hormone Diet or The Supercharged Hormone Diet. This will dramatically reduce the levels of inflammation in your body by removing allergenic items. This includes the removal of all of the most common food allergies (all grains that contain gluten, dairy, citrus, peanuts, sugar and soy). After the 14-day removal period he should slowly reintroduce the foods one at a time. By doing so, any physical or mental symptoms related to the food can be isolated. For instance, you may try oranges, cheese, yogurt, rye, kamut and wheat while watching for symptoms that point to an allergy or intolerance. Common symptoms of gluten intolerance or wheat allergy may include: gas, bloating, constipation, headaches, fatigue immediately after eating the food, fatigue on waking the next day, or a gradual decline in energy, irritability, anxiety, headaches, water retention (can’t get your rings off) and dark circles under the eyes. In my clinical practice I have seen patients eliminate their joint pain, migraines, water retention, abdominal cramping or bloating, skin rashes, joint pain and more – just by discovering their food allergies. And of course, many patients notice significant weight loss while on the detox!
In addition, I recommend adding high potency fish oil capsules (or liquid) and a Curcumin supplement, taken daily with food, for their anti inflammatory and immune-enhancing benefits. A recently published clinical trial evaluated Curcuma longa (a chemical contained in curry and tumeric), in patients with osteoarthritis, which is a type of degenerative joint disease in which the cartilage and underlying bone deteriorates, resulting in pain and stiffness. Researchers compared the efficacy of Curcuma to ibuprofen in subjects with osteoarthritis. The participants included 107 patients over the age of 50 with knee osteoarthritis and an initial pain score of 5 or greater out of 10. The subjects received either 800 mg of ibuprofen or 2 grams of Curcuma extract daily for 6 weeks. The results of the study showed that pain while walking, pain walking on stairs and knee function significantly improved in both groups. However, the Curcuma group had less pain climbing stairs than the ibuprofen group. Patient satisfaction with the treatment was also similar between the two groups, with 91.1 percent in the Curcuma group and 80.4 percent in the ibuprofen group reporting moderate-to-high satisfaction.

And finally, I would recommend Wobenzyme – a wonderful anti inflammatory. Wobenzym contains bromelain and other enzymes in enteric-coated tablets that pass through your digestive tract and allow the enzymes to enter your bloodstream. The enzymes are distributed throughout the body along with nutrients and oxygen to benefit all your tissues and organs by breaking down inflammatory proteins. Wobenzym rids the blood of these harmful proteins that can damage joints, blood vessels and other tissues. Take 2 tablets 2 to 3 times a day away from food.

Wishing you perfect balance,

Dr. Natasha Turner ND
www.thehormonediet.com

A: I recommend taking 4-6 wobenzym pills on an empty stomach twice daily for approximately one month in order to reduce inflammation and speed up the healing process. If he isn’t already taking fish oil, he should definitely start. In this situation I recommend a fish oil with 6:1 ratio of EPA to DHA for its anti-inflammatory benefits. He can also alternate taking Arnica 30c with Sympytum 30c several times a day on an empty stomach. The former helps to reduce pain and ifnlmamation while the latter is well known for its healing affect on broken bones.

Wishing you perfect balance,

Dr. Natasha Turner ND
www.thehormonediet.com

Hot flashes can be very irritating because they disrupt sleep. They occur as estrogen levels change in the body, not because of a deficiency of estrogen, a common misconception. What you need to consider as possible treatments are anything that will help support a constant level of estrogen in your body.

1. Pour on the flaxseeds. Add two to three tablespoons of flaxseeds to protein smoothies, salads, cereals, yogurt and oatmeal each day. They should be purchased ground, in a sealed container and kept in the freezer for freshness. You could also purchase whole flaxseeds and grind them yourself at home.
2. Include one serving of (non-GMO) soy in your diet each day. Sources of soy include soy milk, soy nuts, tofu, tempeh or edamame. Flaxseeds and soy are phytoestrogens, which means they can assist with the symptoms of menopause.
3. Try taking evening primrose oil. Take 1000 mg twice per day with 400 IU of vitamin E. This combination has been found useful for some women with hot flashes.
4. Consider taking herbs that support estrogen levels such as black cohosh and angelica or herbs that support progesterone levels such as vitex and wild yam. You may also want to look into a mixed herbal combination for menopausal support. Another herb, sage, has been found to be useful for treatment of sweating and hot flashes.
5. Consider having your hormones tested via a saliva hormone analysis conducted by a medical doctor or a naturopathic doctor in your area. There are many hormonal changes involved in menopause including three types of estrogen, progesterone, testosterone and DHEAs and all of these changes affect your symptoms. It is important to identify an unhealthy balance of the three types of estrogen, which if left unaddressed, can increase your risk of cancer. Bio-identical hormone replacement is a viable option for many women. I use this in my practice to great results, but it is essential to have proper analysis and follow-up testing. You never want to have hormones in too high or too low quantities.
6. Take relora to help with hot flashes and sleep disruption associated with menopause (two in the evening, one upon waking).
8. As I recommend for everyone, be sure you are covering your basic nutritional needs and requirements for bone health by taking a high-potency multivitamin, fish oil supplements, antioxidants and calcium/magnesium.

Wishing you perfect balance,

Dr. Natasha Turner ND
www.facebook.com/thehormonediet
www.thehormonediet.com

Answer: If your husband experiences migraines he may want to try a 14-day elimination diet, which includes the removal of all of the most common food allergies (all grains that contain gluten, dairy, citrus, peanuts, sugar and soy). Though this list may sound daunting, you will not be hungry because grains that are gluten-free, including rice, wild rice, corn, buckwheat, millet, amaranth and quinoa are permitted once daily. After the 14-day removal period he should slowly reintroduce the foods one at a time. By doing so, any physical or mental symptoms related to the food can be isolated. For instance, he may try oranges, cheese, yogurt, rye, kamut and wheat while watching for symptoms that point to an allergy or intolerance. Common symptoms of gluten intolerance or wheat allergy may include: gas, bloating, constipation, headaches, fatigue immediately after eating the food, fatigue on waking the next day, or a gradual decline in energy, irritability, anxiety, headaches, water retention (can’t get your rings off) and dark circles under the eyes. In my clinical practice I have seen patients eliminate their migraines (as well as water retention, abdominal cramping or bloating, skin rashes, joint pain and more) – just by discovering their food allergies. For a detailed detox plan, please see The Supercharged Hormone Diet.

Wishing you perfect balance,

Dr. Natasha Turner ND

Answer: There are fundamental dietary guidelines and supplements that should be included in any treatment plan for optimal results.
There is controversy over whether or not dietary habits have any influence on the frequency or severity of acne, roseacea or related skin conditions. So many references say there is no correlation between the two, however in my practice I have found that the removal of dairy products, caffeine, gluten, reducing the intake of chocolate and avoiding sugar as much as possible are all effective. A great starting place would be the detox diet outlined in The Hormone Diet or The Supercharged Hormone Diet.

Eating a healthy ratio of protein and low glycemic carbohydrates with each meal and snack can also balance blood sugar and subsequently stress hormones, both of which may reduce acne. Finally, be sure to include natural anti-inflammatory, healthy fats in your diet such as olive oil and fish oils. Avoid unhealthy oils like peanut, soy, vegetable or hydrogenated oils which will increase inflammation in the skin and worsen the problem.

Complete the stomach acid challenge (the instructions are on the book extra section of www.thehormonediet.com) , since low levels of HCL are often associated with Rosacea. Also, be sure to supplement daily with a probiotic.

As far as supplements are concerned, regardless of the cause of your acne one should include zinc 25-50mg per day, vitamin A 10,000-50,000IU per day (not to be taken by women who may be pregnant or attempting to conceive), vitamin C 1000-3000mg per day, and MSM 2000-4000mg per day for healing, collagen formation and tissue repair.