by Dana James
carbs and, 136–37, 140–42
Food Fundamentals and, 101, 104
breakfasts, 275
Ethereals and, 88–89
Femme Fatales and, 70, 74
Food Fundamentals and, 99–101, 105
meal plans and, 156–63
Nurturers and, 25, 28, 30
protein and, 28, 48, 70, 101, 120–22, 126
recipes for, 164–80
Wonder Women and, 48, 54
buckwheat, 139, 286
buckwheat banana pancakes, 163, 177–78
butters, 29, 130–31, 134, 137
cabbage, 28–29, 80, 114–16, 285–86
falafel over greens and purple cabbage, 163, 197–98
cacao, 51, 115–16, 146, 288
cacao and goji berry trail mix, 222
cacao–infused Golden Mylk, 162, 213–14
cacao matcha truffles, 163, 225
candida, 91, 154, 296
carbohydrates, 5, 7, 95, 107–8, 119, 135–42, 149, 164, 242, 286
Ethereals and, 12, 67, 72, 86–90, 135
fat and, 130–31, 135–36
Femme Fatales and, 64, 67, 69–74
Food Fundamentals and, 98, 101, 103
Nurturers and, 12, 24–29, 32, 49, 135–37
pleasure and, 29, 151–53
protein and, 121, 125–27, 136, 138, 140–42
selection of, 137–39
serving sizes for, 137–38
Wonder Women and, 48–49, 53–54
carrots, 71, 102, 108, 111, 115–16, 139, 285–86
beet and carrot juice, 163, 214
beet burger with carrot turmeric hummus and BBQ ’shrooms, 163, 195–96
carrot turmeric hummus, 160, 195–96, 215–16
nori with carrot turmeric hummus and avocado, 156, 158, 160, 215–16
seared scallops over sweet pea (or cauliflower) puree with Moroccan carrot salad, 156, 158, 160, 162, 201–2
cauliflower, 28–29, 116–17, 285
cauliflower rice bowl, 157, 159, 161, 209–10
roasted cauliflower and squash salad with chicken, 157, 159, 161, 163, 190–91
seared scallops over sweet pea (or cauliflower) puree with Moroccan carrot salad, 156, 158, 160, 162, 201–2
chakras:
Ethereals and, 79–80, 89, 115
Femme Fatales and, 59, 71
and fruits and vegetables, 109–12, 114–16
Nurturers and, 19, 29
recipes and, 164–65
second, 59, 71, 111
sixth, seventh, and eighth, 79–80, 89, 115–16
Wonder Women and, 41, 49, 112
cherries, 110, 286
cherry chocolate smoothie, 156, 166
chia seeds, 125–27, 287
chia seed pudding, 70, 101, 103, 111, 116, 126, 156–64, 175–76
chia seed pudding with apricots and macadamia nuts, 162, 176–77
chocolate coconut chia seed pudding, 222–23
smoked trout and vegetable plate with hemp and chia pesto, 156, 158, 160, 162, 182–83
chicken, 7, 49, 84, 103, 139, 287
chicken and vegetable soup, 157, 188
protein and, 120, 125
roasted cauliflower and squash salad with chicken, 157, 159, 161, 163, 190–91
turmeric chicken (or seared beef skewers) with quinoa and Israeli salad, 157–58, 160, 185–86
chickpeas, 54, 117, 126, 138–39, 142, 157–58, 160, 286
cumin–scented chickpeas, 162, 219
chocolate, 67, 272, 274
cherry chocolate smoothie, 156, 166
chocolate almond milk, 161, 226
chocolate coconut chia seed pudding, 222–23
dark, 42, 47, 64, 143, 149, 152
Wonder Women and, 41–42, 47
cinnamon, 30–32, 51, 88, 288
cinnamon–spiced pumpkin seeds, 131, 157, 159, 161, 163, 217–18
coconut, 88, 152, 287
chocolate coconut chia seed pudding, 222–23
coconut macaroons, 156, 158, 160, 162, 224
coconut oil, 51, 130, 133–34, 139, 146, 171–75, 177–81, 183, 194–96, 198–200, 207–9, 214, 217, 224–26, 288
coconut sugar, 51, 112, 144, 158–60, 172, 175, 176–77, 212, 214–15, 223
fig and coconut balls, 159, 226–27
papaya coconut smoothie, 160, 168
pink (or ruby red) grapefruit with caramelized coconut sugar, 158–60, 215
spiced banana coconut smoothie, 162, 171
cod, 164, 287
cod and summer squash pasta with green goddess dressing, 157, 159, 161, 163, 191
sautéed cod over ratatouille, 157, 159, 161, 163, 205–6
connection, 282–84
cookies, 4, 20, 42, 104, 137, 140, 144, 149, 152, 244, 248, 273, 276
coconut macaroons, 156, 158, 160, 162, 224
coping, xvii, 44, 99, 248–49, 271
of Nurturers, 18, 62
of Wonder Women, 47, 62
cordyceps, 51–52, 296
cortisol, 66, 112, 267
restoring brain and, 237–39, 241, 243–44
Wonder Women and, 12, 44–46, 50, 52–54, 237
crabs, 287
tomato and watermelon gazpacho topped with crab, 156, 159, 161, 189
crackers, 50, 137, 147
black sesame seed crackers, 159, 161, 163, 218–19
sunflower–seed crackers with tahini, 162, 221–22
cucumbers, 70, 114–15, 285
pan–seared steak (or grilled shrimp) with cucumber dill salad, 157, 159, 161, 163, 206–7
dairy, 12, 30, 50, 72, 89, 134, 149, 152
Food Fundamentals and, 103–4
protein and, 122, 127
Darwin, Charles, 231, 233–34
digestive enzymes, 74, 101, 120, 295
DIM, 32, 296
dinners, xvi, 20, 22, 96, 132, 137, 248
Ethereals and, 88–89
Femme Fatales and, 64, 70–71, 74
Food Fundamentals and, 99–102, 105, 109
meal plans and, 156–63
Nurturers and, 28–29
protein and, 29, 48–49, 71, 88, 120–22, 126–27
recipes for, 198–210
Wonder Women and, 48–49, 54
dressings, recipes for, 210–12
eating:
eating behaviors and, see under behaviors
emotional eating and, x, 19–21
five times a day, 99–100
improving daily eating regimen and, 28, 48, 70, 88
overeating and, 6, 12, 27, 62–63, 67, 118, 240, 247
eating disorders, 282–83
Femme Fatales and, 63, 68–69
edamame, 127, 286
lemon, edamame, and avocado rice bowl, 162, 193
eggs, 90, 130, 164
Femme Fatales and, 70–71
Food Fundamentals and, 101, 103
Nurturers and, 16, 25, 29–30
pan–fried eggs over rice and greens, 163, 179–80
protein and, 120–21, 124–26
soft–boiled eggs with tomatoes, 157, 159, 161, 163, 178
tomato and zucchini omelet, 157, 159, 161, 178–79
emotional freedom technique (EFT), 266–68, 270, 284
emotions, xiv, xvi, xviii, 6, 11, 104, 284
creating safety and, 266–70
eating behaviors and, x–xi, 19–21
Ethereals and, 77–78, 80, 85, 254
Femme Fatales and, 59, 61, 72, 254, 269
and fruits and vegetables, 109, 112, 114
Nurturers and, 17, 19–21, 23, 26–27, 29, 254, 269
recognizing core memories and, 248–56
reinterpreting past and, 257–61, 263
releasing of, xi, 30, 77, 153, 243, 246, 264–70
restoring brain and, 237–38, 241, 243–44, 246
and reviving sense of self, 236, 280, 282–83
rewiring brain and, 235, 273, 275, 277
Wonder Women and, 40, 44, 48, 250–51, 254
energy, x, xiii–xiv, xix, 105, 236
carbs and, 136–37
Ethereals and, 65, 76, 81, 85–86, 88, 91–92
fat and, 131, 133–34
Femme Fatales and, 65, 74
and fruits and vegetables, 109–12, 114–16
Nurturers and, 27, 29–30, 32
protein and, 122–23, 125–26
releasing emotions and, 267–68
restoring brain and, 237–38, 240
Wonder Women and, 39, 44, 46, 48–50, 52–53
estrogen, 49, 66–67, 131
Ethereals and, 12, 86–89, 128
and fruits and vegetables, 114–16
Nurturers and, 11–12, 24–26, 28–29, 32, 114
Ethereals, xv, 76–92, 135, 138, 152, 231, 240, 254
balance and, 80–88, 92
belief system of, 78–79
celebrated, 78
chakras and, 79–80, 89, 115
challenge for, 84–85
childhood patterns of, 78, 80–81
at crown, 76–78, 84
determining if you are, 8
eating behavior of, 63, 81, 83
exercise and, 81, 92
fat and, 12, 83, 86, 88, 90–92, 131
Femme Fatales and, 3, 63, 65–67, 72, 79, 85
food plate of, 90
food prescription for, 85–86
fruits and, 80, 88–89, 113, 115
Fulfillment List for, 281
intuitiveness of, xvii–xviii, 23, 77–79, 81–82, 84–85, 89, 281
kundalini kriyas for, 292
meal plan for, 72, 85, 87–91, 154
Nurturers and, 23–24, 85, 128
protein and, 88, 90, 127–28
recipes and, 91, 165, 169, 171–73, 175–83, 185–88, 190–91, 193, 195–208, 212–14, 216–27
and reviving sense of self, 278, 281
spirituality of, 77–79, 82, 85–86, 92, 281
supplements and, 87–88, 91–92
teas and, 88, 90–91, 162
vegetables and, 80, 84, 87–90, 113, 115
Wonder Women and, xvii–xviii, 36, 40, 44, 77, 79, 81–82, 84–85
exercise, xiii, 11, 87, 146–47, 260
carbs and, 135, 137
Ethereals and, 81, 92
Femme Fatales and, 67–68, 75
Nurturers and, 20, 24–25, 32–33, 135
restoring brain and, 237, 246–47
Wonder Women and, 46–47, 55, 281
falafel over greens and purple cabbage, 163, 197–98
fasting, 47, 66, 99, 101, 105
fat, 129–36
body, xiv, 5, 8, 11–14, 24–25, 32–33, 44, 58, 62, 66–67, 69, 72, 75, 83, 92, 99, 101, 108–9, 120–22, 129, 133, 135–36, 144–45, 237–38, 240, 260
carbs and, 135–36
dietary, 25, 28–29, 31, 48, 53, 70, 73, 86, 88, 90–91, 95, 98, 103, 109, 119, 123, 125–26, 129–34, 148–49, 151, 164, 287–88
Ethereals and, 12, 83, 86, 88, 90–92, 131
Femme Fatales and, 58, 62, 66–67, 69–70, 72–73, 75
Food Fundamentals and, 98, 101, 103
and fruits and vegetables, 108–9
Nurturers and, 11–12, 14, 24–25, 28–29, 31–33, 67, 69, 135
protein and, 120–22, 125, 129–31
restoring brain and, 237–38, 240
saturated, 129–31, 133
selection of, 130–34
sugar and, 144–45, 148–49
unsaturated, 129–30
Wonder Women and, 12, 44, 48, 53, 66, 237–38
Femme Fatales, xv, 56–75, 127
balance and, 9–10, 12, 56–59, 61–63, 66–67, 69–72, 85
belief system of, 57–59, 79
celebrated, 57
chakras and, 59, 71
challenge for, 64–65
childhood patterns of, 60–61
at crown, 56–58, 63, 65–66, 69, 74
determining if you are, 8
eating behaviors of, 63–64, 66, 68–69
Ethereals and, 3, 63, 65–67, 72, 79, 85
exercise and, 67–68, 75
food plate of, 73
food prescription for, 66
fruits and, 59, 64, 70–72, 111
Fulfillment List for, 281
hormones and, 66–69, 71, 74
kundalini kriyas for, 269, 291–92
meal plan for, 69–74
recipes and, 66–67, 72–73, 165, 168–70, 173–76, 178–93, 198–210, 212–13, 215–19, 224, 226–27
recognizing core memories and, 253–54
restoring brain and, 239–40
and reviving sense of self, 278, 281
supplements and, 70, 73–74
teas and, 44, 70, 72–73, 160
Wonder Women and, 23, 36, 43–44, 60–63, 65–67, 69
fennel, 286, 288
smoked salmon with kale and fennel salad, 157, 192
fiber, 113, 126
carbs and, 136, 138–39
and fruits and vegetables, 107–9
figs, 50, 103, 115–16, 152, 156, 158, 160, 163, 286
fig and coconut balls, 159, 226–27
fish, 98, 110, 112, 130, 139, 287
Cajun fish tacos with summer slaw, 156, 158, 160, 162, 204–5
Femme Fatales and, 63, 72
meal plans and, 156–63
Nurturers and, 29–30
protein and, 118, 120, 122–24
Wonder Women and, 50, 54
5–HTP, 54, 73, 92, 242, 295
foods:
allergies and sensitivities to, 12, 83, 107, 127, 149, 152, 154
bingeing on, 7, 10, 20, 60, 63–64, 67, 70, 73, 146, 240, 244, 272, 282
choosing right foods and, 28–29, 48–50, 70–72, 88–89
fearing of, 95–96, 105
fermented and, 90
Food Fundamentals and, 97–106, 109, 127, 140, 152
portion sizes for, 102–3
processed or packaged, 98, 105, 125, 130, 140
relationships with, xi, xiv, xvii–xix, 5–7, 12–14, 20–21, 26–27, 42, 61, 71, 96, 105, 143, 151–54, 256
restrictions on, xiv–xv, 7, 12, 27, 47, 60, 63–64, 66–69, 103–4, 151–52
types of, 285–88
fructose, 144–46
fruits, 107–17, 119, 137
citrus–mint salad, 158, 223
Ethereals and, 80, 88–89, 113, 115
Femme Fatales and, 59, 64, 70–72, 111
Food Fundamentals and, 98, 101–3, 105
green, 109, 114–15, 286
meal plans and, 156–62
misconceptions about, 107–8
Nurturers and, 19, 29–30, 110, 114
orange, 59, 71–72, 109, 111–12, 286
purple, 80, 89, 109, 115–17, 286
red, 19, 29–30, 109–11, 286
sugar and, 107–9, 111, 145, 149
Wonder Women and, 41, 48–50
yellow, 41, 49–50, 109, 112, 158, 286
Fulfillment Lists, 278–82
ghee, 134
ginger, 28, 30–31, 91
ginger mango smoothie, 160, 169
glucose, 99, 144–45, 294
carbs and, 136–38
Nurturers and, 25, 31–32
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br /> restoring brain and, 240, 242
gluten, 12, 50, 72, 149, 152
carbs and, 139–42
Food Fundamentals and, 103–4
glycemic index (GI), 108
goji berries, 50, 156, 162
cacao, coconut, and goji berry trail mix, 222
grains, 134, 286
carbs and, 137–39, 141
Ethereals and, 87–90
Femme Fatales and, 63, 72
meal plans and, 157–63
Nurturers and, 29–30
protein and, 119, 125–27, 139, 142
Wonder Women and, 48–50
grapefruits, 112, 156, 158–60, 286
pink (or ruby red) grapefruit with caramelized coconut sugar, 158–60, 215
green goddess dressing, 211
cod and summer squash pasta with green goddess dressing, 157, 159, 161, 163, 191
habits, xi, xiii, xviii, 11, 27, 104, 232, 234, 246, 280
finding replacement, 276
hard to break, 274–76
quick way to break them, 274
rewiring brain and, 235, 271–77
what they are, 272–73, 275
Wonder Women and, 38, 47
halibut, 54, 123, 156, 158, 160, 162, 164, 287
halibut with curried vegetables and potato, 200
hemp, hemp seeds, 29, 50, 125–27, 287–88
hemp–crusted mahi mahi with roasted vegetables, 156, 158, 160, 162, 202–3
smoked trout and vegetable plate with hemp and chia pesto, 156, 158, 160, 162, 182–83
strawberry hemp smoothie, 156, 166
herbs, 7, 50, 124–25, 288, 296
Ethereals and, 84–85
Femme Fatales and, 71–73
lamb (or turkey) meatballs with herbed salad, 157, 159, 161, 163, 208–9
Hierarchy of Needs theory, 232
high–fructose corn syrup (HFCS), 145
hormones, x, xvi–xvii, 11–13, 231
carbs and, 136, 139
Ethereals and, 86, 92
fat and, 129–31
Femme Fatales and, 66–69, 71, 74
Food Fundamentals and, 99–101, 104
and fruits and vegetables, 108, 112, 114
Nurturers and, 24–27, 29, 32
protein and, 119–21, 123, 125, 127
restoring brain and, 238–40, 246
sugar and, 143–45
Wonder Women and, 44–46, 53–54
hummus, 49, 89, 138
beet burger with carrot turmeric hummus and BBQ ’shrooms, 163, 195–96
carrot turmeric hummus, 160, 195–96, 215–16
nori with carrot turmeric hummus and avocado, 156, 158, 160, 215–16
Hyman, Mark, ix–xi
insulin, 49, 122, 240
carbs and, 136–37, 141
Ethereals and, 85, 87, 89
Femme Fatales and, 66–67