The Archetype Diet
Page 30
and fruits and vegetables, 108, 114–16
insulin resistance and, 25, 28–29, 87, 129, 136, 141, 145
Nurturers and, 11–12, 24–26, 28–30, 32, 136
juices, 28, 145
aloe vera juice, 88, 288, 296
beet and carrot juice, 163, 214
Femme Fatales and, 70–71
Food Fundamentals and, 103, 105
and fruits and vegetables, 111, 115
green vegetable juice, 48, 50, 70, 103, 157, 159, 214–15
Wonder Women and, 48, 50
Jung, Carl, xv, 151, 233–34
kale, 28, 49, 102, 110, 114–15, 117, 285
smoked salmon with kale and fennel salad, 157, 192
kiwi fruit, 112, 114, 158, 286
kiwi smoothie, 159, 168
kundalini yoga, 283–84
kriyas of, 268–69, 289–92
releasing emotions and, 266, 268–70
lamb, 29, 49, 89, 164, 287
lamb (or turkey) meatballs with herbed salad, 157, 159, 161, 163, 208–9
L–carnitine, 32, 125, 296
legumes, 5, 28, 114, 132, 152, 286–87
carbs and, 136–39, 142
Ethereals and, 87–88, 90
Femme Fatales and, 63, 71–72
meal plans and, 158–63
Nurturers and, 29–30
protein and, 119, 126–27, 138
Wonder Women and, 49–50
lemons, 15, 28, 41, 71, 105, 112, 115, 117, 122, 286
lemon, edamame, and avocado rice bowl, 162, 193
lemon tamari dressing, 193
lemon vinaigrette, 117, 210
lemony lentil soup, 159, 161, 163, 187–88
lentils, 29, 54, 71, 126, 138–39, 286
lemony lentil soup, 159, 161, 163, 187–88
liver, 91, 120, 132, 136
sugar and, 144–45
Wonder Women and, 45, 48–50
lunches, 137, 145
Ethereals and, 88–89
Femme Fatales and, 70–71, 74
Food Fundamentals and, 100–102, 109
meal plans for, 156–63
Nurturers and, 28–29, 32
protein and, 29, 48–49, 71, 88, 120–22, 126–27
recipes for, 180–98
Wonder Women and, 40, 48–49, 54
macadamia nuts, 132, 134, 287–88
chia seed pudding with apricots and macadamia nuts, 162, 176–77
magnesium, 32, 50, 53, 74, 114, 127, 131–32, 139, 144, 146, 242, 294–95
magnesium citrate, 53, 74, 92, 294–95
mahi mahi, 204, 287
hemp–crusted mahi mahi with roasted vegetables, 156, 158, 160, 162, 202–3
mangoes, 111, 286
ginger mango smoothie, 160, 169
Maslow, Abraham, 232–34, 236
meal plans, xvii–xix, 3, 10–13, 96–97, 104, 128, 131, 142, 154–64, 232
for Ethereals, 72, 85, 87–91, 154
for Femme Fatales, 69–74
for Nurturers, 26–32, 69
pleasure and, 151–52
recipes and, 164, 175
restoring brain and, 237, 247
for Wonder Women, 47–50
meditation, 4, 6, 20, 47, 146–48, 291–92
Ethereals and, 76, 79, 82, 86, 281
how to meditate and, 245–46
releasing emotions and, 266, 268–69
restoring brain and, 237, 243–47
and reviving sense of self, 283–84
memories, memory, 115, 129, 153
eating behaviors and, xi, 233
exercise on, 254–56
feeling safe with, 265–66
Femme Fatales and, 60, 64, 253–54
judgment attached to, 255
recognizing core, 248–57, 264, 270
reinterpreting past and, 257–64
releasing emotions and, 264–68, 270
restoring brain and, 241, 244
rewiring brain and, 235, 271, 276
Wonder Women and, 53, 250–51, 254
milk, 30, 50–51, 72, 88, 103–4, 127, 148
cacao–infused Golden Mylk, 162, 213–14
chocolate almond milk, 161, 226
Golden Mylk, 158, 160–63, 212–14
matcha Green Mylk, 158, 161, 163, 212
Pink Mylk, 156, 212–13
mint, 111–12, 115, 126
berry–mint salad, 156, 223–24
citrus–mint salad, 153, 223
miso, 29, 128
miso soup, 90, 157, 159, 161, 217
muscles, 12, 25, 49, 55, 68, 75, 85, 89, 92, 103, 136, 246, 272, 290
protein and, 118–20, 122, 125
mushrooms, 52, 286
beet burger with carrot turmeric hummus and BBQ ’Shrooms, 163, 195–96
nori, 50, 71
nori with carrot turmeric hummus and avocado, 156, 158, 160, 215–16
Nurturers, xv, 3, 14–33, 143, 231, 239, 254
balance and, 16, 18–20, 23–28, 30–32
belief system of, 15–16
carbs and, 24–29, 32, 49, 135–37
chakras and, 19, 29
challenge for, 22–23
childhood patterns of, 16–18, 20, 22, 26–27
at crown, 14–17, 22–23, 32, 85
dependability of, 14–15
determining if you are, 8
eating behaviors of, 19–21, 27
Ethereals and, 23–24, 85, 128
exercise and, 20, 24–25, 32–33, 135
fat and, 11–12, 14, 24–25, 28–29, 31–33, 67, 69, 135
fears of, 26–27
Femme Fatales and, 23, 62, 65–67, 69
food plate of, 31
food prescription for, 24
fruits and, 19, 29–30, 110, 114
Fulfillment List for, 280
hormones and, 24–27, 29, 32
kundalini kriyas for, 269, 289–90
meal plan for, 26–32, 69
notable, 15
protein and, 25, 28–32, 121, 127–28
recipes and, 30–31, 165–66, 169–71, 173–76, 178–79, 181–86, 188–92, 198–210, 212–17, 223–24
and reviving sense of self, 278, 280
rewiring brain and, 274–75
supplements and, 28, 31–32
teas and, 28, 30–32, 156
vegetables and, 19, 28–31, 110, 114
Wonder Women and, 23, 26, 36, 40, 44, 49
nuts and seeds, 50, 90, 152, 287–88
and fat, 130–33
and Femme Fatales, 70, 72
and Food Fundamentals, 102–3
and fruits and vegetables, 111, 116
and meal plans, 156–63
and Nurturers, 29–30, 32
and nut butters, 29, 131, 147
portion sizes for, 132
and protein, 125–27
raw vs. roasted, 132
and sugar, 146–47
oats, 28, 48, 88–89, 101, 139–41, 218
sweet strawberry oatmeal smoothie, 162, 172
obesity, 87, 144–45, 151, 244, 282
olive oil, 15, 29, 71, 105, 112, 126, 130, 133–34, 288
olives, 29, 90, 130–31, 133
omega 3s (EPA/DHA), 32, 50, 54, 123–26, 131–32, 134, 295
oranges, 91, 111, 201, 223, 286
orange creamsicle smoothie, 161, 170
papayas, 59, 70–71, 111–12, 158, 286
papaya coconut smoothie, 160, 168
pastas, 11, 29, 89, 104, 139–40, 149, 153
cod and summer squash pasta with green goddess dressing, 157, 159, 161, 163, 191
soba noodles with scallions and snap peas, 163, 194
Pavlov, Ivan, 232–34, 271
peas, 114–15, 126, 285, 287
seared scallops over sweet pea (or cauliflower) puree with Moroccan carrot salad, 156, 158, 160, 162, 201–2
soba noodles with scallions and snap peas, 163, 194
phosphatidylserine (PS), 53, 295
pineapples, 41, 49, 108, 112, 159, 286
pineapple green smoothie, 158, 167
pleasure, pleasure foods, xiv, 18, 29, 43–44, 53, 59, 63–65, 108, 111, 146, 149, 151–54, 276
Food Fundamentals and, 97, 104–5
meal plans and, 157, 159, 161, 163
portion sizes and, 152–53
and reviving sense of self, 278–79, 283
potatoes, 28, 80, 98, 107, 139, 141–42, 149, 287
halibut with curried vegetables and potato, 200
probiotics, 91, 294
proteins, protein, 95, 118–31, 139
animal–based, 29, 49, 54, 71, 119, 121–25, 287
carbs and, 121, 125–27, 136, 138, 140–42
enough, 120–22
Ethereals and, 88, 90, 127–28
fat and, 120–22, 125, 129–31
Femme Fatales and, 70–71, 73, 127
Food Fundamentals and, 98, 101, 103
functions of, 119–20
limiting of, 127–28
Nurturers and, 25, 28–32, 121, 127–28
plant–based, 29, 101, 121–22, 125–28, 165–75, 293–94
protein powders, 29–30, 32, 121, 126, 165–76, 287
recipes and, 164–75
Wonder Women and, 48–49, 53–54, 127
pumpkin seeds, 50, 103, 287
cinnamon–spiced pumpkin seeds, 131, 157, 159, 161, 163, 217–18
vanilla and pumpkin seed smoothie, 163, 172–73
quinoa, 28, 54, 71, 88, 126, 139, 142, 162, 286
turmeric chicken (or seared beef skewers) with quinoa and Israeli salad, 157–58, 160, 185–86
recipes, xix, 91, 155, 164–227, 283–84
for breakfasts, 164–80
for dinners, 198–210
for dressings, 210–12
for Ethereals, see under Ethereals
for Femme Fatales, see under Femme Fatales
for lunches, 180–98
for Nurturers, see under Nurturers
for snacks, 202, 212–27
for Wonder Women, see under Wonder Women
red meat, 130, 287
Ethereals and, 89–90
Femme Fatales and, 71–72
meal plans and, 159, 161–63
Nurturers and, 29–32
protein and, 118–19, 121–23, 125
Wonder Women and, 49–50
reinterpreting past, 257–64, 270
rice, 5, 28, 49, 89, 112, 126, 138–39, 141–42, 152, 157, 159, 161, 286–87
lemon, edamame, and avocado rice bowl, 162, 193
pan–fried eggs over rice and greens, 163, 179–80
salads, 30, 89, 102, 119, 121, 124–26
berry–mint salad, 156, 223–24
carbs and, 139, 141–42
citrus–mint salad, 158, 223
fat and, 131–33
Femme Fatales and, 71–72
and fruits and vegetables, 107, 110–12, 115, 117
lamb (or turkey) meatballs with herbed salad, 157, 159, 161, 163, 208–9
meal plans and, 156–63
Mediterranean salmon salad, 158, 160, 162, 180–81
pan–roasted wild salmon with beet and spinach salad, 156, 181–82
pan–seared lemon sole with wild arugula salad, 156, 158, 160, 162, 198–99
pan–seared steak (or grilled shrimp) with cucumber dill salad, 157, 159, 161, 163, 206–7
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
smoked salmon with kale and fennel salad, 157, 192
smoked salmon with spring salad, 159, 161, 192–93
turmeric chicken (or seared beef skewers) with quinoa and Israeli salad, 157–58, 160, 185–86
Wonder Women and, 42, 49–50
salmon, 54, 98, 123–24, 139, 287
Mediterranean salmon salad, 158, 160, 162, 180–81
pan–roasted wild salmon with beet and spinach salad, 156, 181–82
smoked salmon with kale and fennel salad, 157, 192
smoked salmon with spring salad, 159, 161, 192–93
turkey (or salmon) burger with salsa, 156, 158, 160, 184–85
scallions, 116–17, 286
soba noodles with scallions and snap peas, 163, 194
scallops, 123–24, 287
seared scallops over sweet pea (or cauliflower) puree with Moroccan carrot salad, 156, 158, 160, 162, 201–2
seeds, see nuts and seeds
self–worth, xiv–xix, 3, 9, 11, 13, 95–96, 106, 233, 239, 244, 256, 266, 276
and beauty of connection, 282–84
Femme Fatales and, xv, 12, 56, 61, 64, 278, 281
Fulfillment Lists and, 278–82
Nurturers and, 15, 17–18, 27, 278, 280
reinterpreting past and, 257–58, 263
reviving sense of, 235–36, 278–84
Wonder Women and, xvi, xviii, 43, 236, 278, 281
sesame seeds, 127, 131, 287
black sesame seed crackers, 159, 161, 163, 218–19
sex, 4, 6, 45, 86, 131, 139, 146–47
Femme Fatales and, 57, 59–61, 281
Wonder Women and, 40, 43, 46, 52
shellfish, 287
meal plans and, 156–62
protein and, 120, 122–24
shrimp, 123–24, 287
pan–seared steak (or grilled shrimp) with cucumber dill salad, 157, 159, 161, 163, 206–7
shrimp and veggie avocado bowl, 156, 158, 160, 162, 183–84
Six Rs, 46, 234–37
skin, x, 71–72, 84, 98, 110–11, 129, 131, 148
Ethereals and, 81–82, 86, 91
protein and, 119–20, 126
slaws, 29, 116
Cajun fish tacos with summer slaw, 156, 158, 160, 162, 204–5
sleep, 11, 20, 74, 273
Ethereals and, 82, 92
Food Fundamentals and, 99–101
restoring brain and, 237, 240–44, 247
solutions for problems with, 242–43
sugar and, 147–48
Wonder Women and, 39–40, 47, 53, 241, 275
smoothies, smoothie bowls, 70, 101, 134, 156–75, 275
blue smoothie bowl, 159, 161, 174
cherry chocolate smoothie, 156, 166
and fruits and vegetables, 110–12, 115
ginger mango smoothie, 160, 169
golden smoothie bowl, 156, 158, 160, 162, 173
green detox smoothie, 158, 167
kiwi smoothie, 159, 168
matcha avocado smoothie, 156, 158, 160, 162, 169–70
morning smoothie, 51, 165
orange creamsicle smoothie, 161, 170
papaya coconut smoothie, 160, 168
pineapple green smoothie, 158, 167
pink smoothie bowl, 157, 174–75
protein and, 121, 126
scarlet red smoothie, 157, 170–71
spiced banana coconut smoothie, 162, 171
strawberry hemp smoothie, 156, 166
sweet strawberry oatmeal smoothie, 162, 172
vanilla and pumpkin seed smoothie, 163, 172–73
snacks, 122
Ethereals and, 88, 90
> fat and, 130–33
Femme Fatales and, 70–72
Food Fundamentals and, 99–101, 103, 152
and fruits and vegetables, 109–12
meal plans and, 156–63
Nurturers and, 28, 30
recipes for, 202, 212–27
Wonder Women and, 48–50
soba noodles, 139
soba noodles with scallions and snap peas, 163, 194
sole, 124
lemon sole, 123, 287
pan–seared lemon sole with wild arugula salad, 156, 158, 160, 162, 198–99
sound currents, 237, 245, 247
soups, 7, 29, 49, 102, 139
chicken and vegetable soup, 157, 188
and fruits and vegetables, 110–11, 113, 117
lemony lentil soup, 159, 161, 163, 187–88
meal plans and, 156–57, 159, 161, 163
miso soup, 90, 157, 159, 161, 217
tomato and watermelon gazpacho topped with crab, 156, 159, 161, 189
soy, 49–50, 89, 127–28, 134, 162
soy sauce, 29, 128, 140–41
spices, 50–51, 84, 103, 200, 204–5, 288
cinnamon–spiced pumpkin seeds, 131, 157, 159, 161, 163, 217–18
Nurturers and, 30–31
spiced banana coconut smoothie, 162, 171
spinach, 113–14, 285
pan–roasted wild salmon with beet and spinach salad, 156, 181–82
squash, 41, 59, 89, 112, 139, 152, 287
cod and summer squash pasta with green goddess dressing, 157, 169, 161, 163, 191
roasted cauliflower and squash salad with chicken, 157, 159, 161, 163, 190–91
steaks, 49, 89, 102, 117, 121–22
pan–seared steak (or grilled shrimp) with cucumber dill salad, 157, 159, 161, 163, 206–7
strawberries, 110, 157, 286
strawberry hemp smoothie, 156, 166
sweet strawberry oatmeal smoothie, 162, 172
stress, xiv, xviii–xix, 7, 11–12, 66, 95, 99, 140, 231
and fruits and vegetables, 110, 112
releasing emotions and, 265–67, 269
restoring brain and, 237–39, 242, 244, 246
Wonder Women and, 39, 44–47, 52, 54, 77, 237
sugars, sugar, 85, 275, 280
addictiveness of, 143, 146–47, 154
carbs and, 135–37, 149
cravings for, 97–98, 143–51, 280
Food Fundamentals and, 97–98, 101
fruits and, 107–9, 111, 145, 149
Nurturers and, 25, 29–30, 143
pleasure and, 149, 153–54
types of, 144–46
vegetables and, 107–9, 111
see under coconut; see also blood sugar
sunflower seeds, 50, 131, 134, 287
sunflower–seed crackers with tahini, 162, 221–22
superfood bars, 162, 220