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Natasha Turner, N.D.
is a naturopathic doctor,
Chatelaine magazine columnist,
and author of the bestselling books
The Hormone Diet
and her newest release,
The Supercharged Hormone Diet,
now available across Canada.
She is also the founder of
the Toronto-based Clear Medicine Wellness Boutique.
Tells you in her own words:
I always stress to my patients
that it is not knowledge
that ensures good health,
but action.
With a new year just around the corner,
there is no better time to put this
advice in place than today.
If you are not yet
on the road to wellness,
you can begin with this
sample of a healthy day
to get you moving.
You can tweak the hours
and supplements
if you need to —
just use this as a guide.
Remember the old adage,
one that definitely rings true
when it comes to nutrition:
“If you fail to plan,
you plan to fail.”
6:30 – 7:00 am:
Drink two cups of warm water
with lemon each morning.
This simple habit increases
the flow of digestive juices,
helps to cleanse the body,
and resets our pH balance, making us less acidic, which helps reduce
the risk of disease.
If you have sugar
or carbohydrate cravings,
add 1 tsp of glutamine powder
into the water.
I actually continue to
drink warm lemon water all day,
with cayenne pepper in it
to boost my metabolism
and prevent cravings.
Take one or two probiotic capsules
for immunity,
estrogen detoxification,
and improved digestion.
Ensure to select a brand
with at least
10 to 15 billion cells per capsule.
7:00 – 7:30 am:
Do 30 minutes of
cardiovascular exercise
on an empty stomach.
This will reduce
elevated morning cortisol levels
and burn extra body fat.
In fact, an older study
published in Medicine and Science
in Sports and Exercise (1985)
showed that a kilogram of fat
is burned sooner when exercise
is done in the fasted state
in the morning than when
it’s done later in the day.
Just goes to show you,
timing is everything.
7:30 – 7:45 am:
Enjoy a smoothie for breakfast
each morning during the work week.
In a blender,
combine a whey protein isolate
or vegan protein powder,
one tablespoon natural
almond butter
(or coconut oil),
1 tablespoon ground flaxseed,
1/2 cup of frozen berries,
and water.
Turn it into a power smoothie
by adding one of these:
lecithin, cinnamon,
greens powder,
or unsweetened cocoa powder.
If you need to,
skip the berries
and put it in a shaker cup
and drink it during the day.
Consume your nutrient essentials,
such as a high-quality multivitamin, 2,000–5,000IU of vitamin D,
and two to four capsules
of omega-3 fish oils.
This combo will help
to reduce inflammation,
boost immunity, aid fat loss,
and ensure optimal health.
During your day:
Have a snack that contains
protein at mid-morning
and mid-afternoon each day.
Pack two snacks
and a lunch for
the office each day.
Options can include
a small apple
with some almonds,
a boiled egg,
tomatoes with balsamic dressing
and a piece of feta cheese,
hummus with veggie sticks
and 4% Allegro cheese,
or a protein bar
that has a nutritional balance of 40:30:30 or 40:40:20.
Ensure you are eating
every three hours,
and aim to never miss
your afternoon snack.
Studies show individuals
who eat four times
per day enjoy
greater weight loss.
Eating regularly will
avoid blood-sugar
highs and lows
that can affect
your mood and energy.
Keep a 1.5 L bottle for water
on your desk
and fill it each morning,
keeping in mind that
you should finish it
by the end of the day.
Fill a thermos
or a nice teapot
with hot water,
put in three or four green tea bags
and let it steep.
Drink the tea
throughout the day
in addition to your water.
Be sure to steep your
green tea to allow
the active ingredients
to reach full potency.
Get in a workout:
Aim to do a 30-minute,
circuit three times
each week to maintain
metabolically active
muscle and improve
insulin sensitivity.
Be sure to follow up
your workout with a
sugar-free drink
that includes amino acids
and antioxidants,
which aid energy,
exercise recovery,
insulin balance,
and cellular repair.
6:00 – 8:00 pm:
Eat your hormonally
balanced dinner
before 8pm to
avoid weight gain —
earlier is better.
Your plate should include
lots of fibrous carbohydrates,
made up of one-third salad
and one-third veggies.
The other third
should be your protein.
Your fats may fall on top
of your carbohydrate selections
(as an olive oil or
salad dressing, for instance)
or be consumed within
your protein selections.
I recommend including
a starchy carbohydrate
like brown rice,
sweet potato,
or squash (about ½ a cup)
once a day with your
evening meal —
rather than your lunch
or breakfast —
in order to boost
serotonin levels
and help you sleep.
This simple habit
will also help to maintain
consistent energy
throughout the day,
but still some of you may
prefer having your
starch at lunch.
Take your second
dose of two to four
omega-3 fish oil capsules
with this meal.
9:30 – 10:00 pm:
Spend some time alone,
even if it is just 15 minutes,
to breathe deeply,
meditate, ponder,
review your goals,
or write in a journal
to wind down before bed
and collect your thoughts.
Designate this time
as your time daily.
10:30 – 11:00 pm:
Aim to get to bed
before 10 or 11pm,
sleeping in a darkened room
for optimal recovery
and to maximize
the release of melatonin
and growth hormone.
Most sleep experts
agree that
seven to eight hours
a night is optimal.
However, some people may
require more or less sleep
than others.
If you wake without
an alarm and feel refreshed
when you get up,
you’re likely getting
the right amount of
sleep for you.
If you have trouble
sleeping due to
high stress levels,
you can add in
one of my recommended sleep aids, together with 400–800mg
of magnesium glycinate.
Try this schedule,
then repeat it
the very next day.
Keep aiming to repeat it daily
and you will be well on your way to optimal (and hormonally balanced) health.

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