Copyright ©2007 – 2018 Ritamarie Loscalzo, MS, DC, CCN,

DACBN
All rights reserved.
Austin, Texas, USA.

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This edition was published on January 11, 2018 in the United States of
America by Dr. Ritamarie Loscalzo.

DrRitamarie@DrRitamarie.com

Disclaimer
The techniques and advice described in this book represent the opinions
of the author based on her training and experience. The author expressly
disclaims any responsibility for any liability, loss or risk, personal or otherwise,
which is incurred as a result of using any of the techniques, recipes or
recommendations suggested herein.

The responsibility for the consequences of your use of any suggestion

or procedure described hereafter lies not with the authors, publisher or
distributors of this book. This book is not intended as medical or health
advice. If in any doubt, or if requiring medical advice, please contact the
appropriate health professional. We recommend consulting with a licensed
health professional before making major diet and lifestyle changes.

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This material is part of the Sweet Spot Solution,
which is a step-by-step method for resetting
your insulin receptors and healing the blood
sugar imbalances that cause belly fat, brain
fog, and burnout.

Members have access to a

complete website of resources,
modules, and materials
developed to help heal their
conditions.

www.TheSweetSpotSolution.com
The typical American/continental breakfast of juice, coffee,
and toast with or without cereal is a blood sugar disaster.
Even switching to fresh squeezed fruit juice, gluten-free toast,
and multigrain cereal will create surges of insulin and disrupt
hormones for the rest of the day.

For the management of blood sugar and insulin resistance, it’s

generally recommended to start the day with a high protein
breakfast. You’ll see that many menu plans available to you, either
in books or online, include bacon and eggs, steak, yogurt, or
cottage cheese as the protein source.

This high protein breakfast is likely to keep blood sugar

steady, but it’s a disaster for both the immune system and
cardiovascular system, it’s extremely deficient in micronutrients
and antioxidants, and it’s high in the kinds of fats that trigger
inflammation. Plus, you’re likely to experience sluggish bowels or
even constipation because of the lack of fiber and high fat content.

The macronutrient combination I’ve found to be the most effective

for blood sugar balance, along with the regulation of other
hormones, includes 5 essential components:

1. Protein
2. Essential fatty acids balanced for omega-3 and -6
3. Fiber
4. Greens for antioxidants and micronutrients
5. Probiotics

When you eat this way, your energy soars and you feel satiated
for hours. The breakfast menus in this book follow the above
guidelines. They are loaded with micro-nutrients and antioxidants,
low in carbohydrates, and high enough in protein to leave you
feeling well-nourished and balanced all day. Use the following
guidelines to help personalize the breakfast choices you’ll find in
the menus. The goal for blood sugar and hormone balance is to be
able to finish breakfast and not be hungry for 5 to 6 hours.
• A significant quantity
of greens
• Hemp seeds
• Chia seeds • Greens
• Nut milk • Chia seeds
• Protein powder shake • Flax seeds

• Hemp seeds
• Chia seeds
• Flax seeds
• Walnuts
• Coconut – not a source
of EFAs but promotes
conversion from
• Nut or seed yogurt
• Green smoothie shorter chain fatty
• Coconut yogurt
• Green juice acids to EPA and DHA
• Coconut kefir
• Steamed greens • Fermented veggies
• Salad • Probiotic supplement
• Stir-fry
Start the day with 12-24 ounces of room temperature or warm water to get your digestion started. Add any
combination of the following options, according to your preference and tolerance
• Juice of ½ lemon or lime
• A couple of tablespoons of apple cider vinegar
• Lemon essential oil, food grade
• Mint essential oil, food grade
• Cayenne pepper
• Unrefined sea salt if you suspect adrenal fatigue

I call this drink my Gut Rejuvenator AM starter, and will reference it that way in the menu plans that follow.

Here are a few menu ideas. There is at least one recipe for each category of food in the menu plans in this
book.

Menu Planning Guidelines:

Green Protein Shake Fresh Green Juice Smoothie or Blended

Use between 15 and 25 grams
of raw organic protein powder
(hemp, sprouted brown rice,
pea, sacha inchi, pumpkin seed,
cranberry, or a combination)
plus 1 - 2 servings green powder
mixed in 16 – 32 ounces of
water.
Make and drink a fresh juice,
and exclude fruit except for
lemon and lime. You can
add a scoop or two of protein
powder or ground chia seeds if
desired, for extra staying power
and nutrients. If you have a
tendency towards hypoglycemia,
or have had elevated glucose
readings, the protein should
be very helpful in maintaining
balance.
Green Drink with Low-
Glycemic or No Fruit
Select a smoothie with low-
glycemic fruits, or one without
fruit.
Add mint, lemon, orange, or
any other essential oil to any of
the green beverage options, if
desired.
It’s a good idea to include chia
seeds as part of your breakfast
for omega-3 fats, fiber, and
micronutrients. It can be chia
porridge, a chia energy drink, or
chia added to any of the green
beverages.

Start every day with the Gut

Rejuvenator A.M. Starter
 Hormone Hacking Breakfast #1

• Quick and Easy Chia Porridge topped with cashew or other nut/seed yogurt
• Any combination of Green Juice, Green Protein Shake, or Green Smoothie
• You can add spices, herbs, or essential oils for flavoring

Hormone Hacking Breakfast #2

• Apple Chia Breakfast Medley

• Any combination of Green Juice, Green Protein Shake, or Green Smoothie
• You can add spices, herbs, or essential oils for flavoring
• Coconut Yogurt

Hormone Hacking Breakfast #3

• Scrambled “No-Eggs”, with sautéed veggies and sauerkraut

• Hemp Seeds blended into your favorite Green Smoothie.

Hormone Hacking Breakfast #4

• Scott’s Savory Green Masterpiece Smoothie

• Quick and Easy Chia Porridge with Pumpkin Seed Chocolate Milk and Cashew
Yogurt

Hormone Hacking Breakfast #5

• Quick and Easy Chia Porridge with Blueberries and Cream

• Blood Sugar Balancer Juice
• Coconut Yogurt

If needed, add any of these to any breakfast • Cashew yogurt or coconut yogurt
menu to make it more filling: • Shredded coconut – nice on chia porridge
• Soaked and/or sprouted nuts or seeds – nice Steamed or sautéed vegetables, salad, or any lunch or
when ground and sprinkled on chia porridge dinner menu item can also be enjoyed at breakfast.
 Gut
Rejuvenator Green Protein
AM Starter Shake

DIRECTIONS INGREDIENTS DIRECTIONS INGREDIENTS

Add water and any 12-24 ounces of room Blend all together Z 1 serving of your
combination of the temperature or warm or add to a shaker choice of green
options, according to water. cup and shake until powder or 12
your preference and combined. Add water ounces fresh green
tolerance. Options to add: if needed to get the juice
consistency you Z 1 serving of your
Z Juice of ½ lemon or
prefer. choice of protein
lime
powder
Z A couple of
Z 16 ounces water
tablespoons of
(less if using green
apple cider vinegar
juice)
Z Lemon essential oil,
food grade
Z Mint essential oil,
food grade
Z Cayenne pepper
Green Chia
Z Unrefined sea salt Protein Drink
if you suspect
adrenal fatigue

DIRECTIONS INGREDIENTS

Blend all together Z 1/4 cup Chia Gel

or add to a shaker Z A few drops
cup and shake until mint essential oil
combined. Z Juice of 1/2-1
lemon or 1-2 limes
Z 1 serving of your
choice of green
powder or 12
ounces fresh green
juice
Z 1 serving of your
choice of protein
powder
 Cashew Basic Nut
Yogurt Milk

DIRECTIONS INGREDIENTS DIRECTIONS INGREDIENTS

1. Blend the cashews Z 1 cup water Option 1: Z 1-part nuts or

and water in a Z 1 heaping cup raw Thick milk or cream seeds, soaked
high-speed blender cashews, soaked, if 4-6 hrs
until smooth. possible, for 4 hrs 1. Put all ingredients Z 3-4 parts water
Z 1 teaspoon into a blender and Z Flavorings
2. Add the probiotic probiotic powder process until smooth (optional)
powder and blend at - approximately 100 and creamy. • Extracts such as
low speed just until it billion organisms vanilla, mint,
is incorporated. 2. Flavorings such almond, orange,
NOTE as vanilla or other raw cacao or carob
3. Pour mixture into flavor extracts or • Sweet herbs and
a clean glass container Any nuts or seeds can spices can be added. spices like
covered with a cotton be combined to make cinnamon,
dish towel or other yogurt. My favorite is Option 2: cardamom, mint,
lid, so it’s covered but cashew or cashew with Thinner milk ginger, and fruit*
not airtight. hemp.
1. Put all ingredients *NOTE
4. Options for To make coconut into a blender and
fermenting yogurt, substitute the process until smooth Dried fruit is a post-
a. Let mixture sit cashews with 1 -2 cups and creamy. Sweet Spot Solution
at room temperature of coconut meat. Less option
in a warm location water will be required 2. Strain through
for 24 hours because the coconut is a strainer or
b. Place in dehydrator, wetter. muslin bag.
uncovered, on lowest
setting, for 24 hours 3. Reserve the pulp
c. Place in a yogurt for other recipes.
maker, uncovered,
for 24 hours 4. Add stevia
and flavorings as
5. It’s done when desired to taste.
it has tang you like.
When it has this taste,
cover with airtight lid
and refrigerate.
 Pumpkin Seed
Brazil Nut
“Chocolate”
Chai
Milk

DIRECTIONS INGREDIENTS DIRECTIONS INGREDIENTS

1. Place all ingredients Z 1 cup soaked 1. Place all Z 1 cup pumpkin

in blender and Brazil nuts ingredients in blender seeds, soaked
process until smooth Z 3-4 cups water and process until 4 hrs or overnight
and creamy. Z 1/2 teaspoon smooth and creamy. Z 3-4 cups water
almond extract Z 1/4 cup carob
2. Strain mixture Z 1/4 teaspoon 2. If desired, you powder
through cheesecloth turmeric (optional) may strain mixture Z 2 drops mint
or a nut milk Z 1/4 teaspoon through cheesecloth essential oil
muslin bag. cardamom or a nut milk muslin (optional)
Z Stevia to taste bag and save the Z Stevia to taste
3. Save the pulp pulp for cracker or
for other recipes. cookie recipes.

Chia Gel

DIRECTIONS INGREDIENTS

1. Put chia and water into a quart sized Z 1/2 cup chia seeds
Mason jar or a glass bowl that can be covered. Z 2 1/2 cups water

2. Shake or mix well.

3. Allow to stand at room temperature for 8 hours

or overnight, or for 12 or more hours in the
refrigerator. Store up to a week in the refrigerator.

This is the base for several of the chia dishes. This

recipe makes enough for 4 days of chia porridge.
 Quick and Apple Chia
Easy Chia Breakfast
Porridge Medley

DIRECTIONS INGREDIENTS DIRECTIONS INGREDIENTS

1. Soak chia seeds Z 1/2 cup chia seeds 1. Put Chia Gel Z 1/4 recipe Chia Gel
in water, juice, or Z 2 1/2 - 3 cups in a bowl. Z 1 green apple,
smoothie for several flavored liquid finely diced
hours or overnight. (nut or seed 2. Add applies, Z 1/8 - 1/4 cup
The longer you soak milk, fresh pressed almonds, lemon almonds, soaked
them, the more liquid vegetable juice, juice, cinnamon, and chopped
you will need. a smoothie, or any almond extract and, Z 1/4 cup lemon juice
combination of the optionally, ginger. Stir Z 1/2 teaspoon
2. Once the chia above, with water until well combined. cinnamon
seed has absorbed if desired) Z Fresh ground ginger
all the liquid and Z 1-2 teaspoons 3. Add water or root (optional)
expanded, it will be pure, organic, raw nut milk and thin Z 1/4 teaspoon
thick and gelatinous. vanilla powder, to desired consistency, almond extract or
vanilla extract, or or top with other essential oil
3. Add your choice other flavorings optional sauce. or flavor of your
of flavorings: vanilla to taste choosing
powder, cinnamon, or Z 1 pinch sea salt 4. Check sweetness Z Stevia if desired for
other flavorings. Z 1 teaspoon and add stevia extra sweetness
cinnamon if desired.
4. If desired, top with (optional) TOPPINGS
chopped nuts or seeds Z Additional DIRECTIONS (Your choice)
or shredded coconut. sweetener if (Sauce)
needed: stevia, Z Coconut flakes
xylitol, blended 1. Blend the Z Hemp seeds
blueberries ingredients Z Flax seeds
until smooth.
OPTIONAL SAUCE
2. Add water to
thin if needed. Z 1 tablespoon
Coconut Cream
Z 1/2 tablespoon
flax oil
Z 1/2 cup blueberries
 Blueberries Scrambled
and Cream “No-Eggs”

DIRECTIONS INGREDIENTS DIRECTIONS INGREDIENTS

1. Place water, salt, Z 1 cup blueberries, 1. Place all in a Z 1/4 cup dry
coconut butter, washed food processor and sunflower seeds
lemon juice, stevia, Z 1/4 - 1/2 cup process until smooth (soaked and then
and vanilla extract in coconut butter but not creamy. dehydrated if
blender or Vitamix. (whole blended possible)
coconut) 2. Serve on a bed Z 1/2 cup dry Brazil
2. Blend on high Z 2 tablespoons of wilted arugula nuts or almonds
speed for several lemon juice or spinach. (soaked and then
minutes, or until Z 2 tablespoons water dehydrated if
mixture is smooth, Z 1 pinch of sea salt possible)
thick, and creamy. Z 1 pinch of stevia Z 1/4 teaspoon
if desired of sea salt
3. Adjust amount Z 1/4 teaspoon Z 1/4 teaspoon
of water for desired vanilla extract powdered kelp
consistency. (optional)
Z 1 teaspoon turmeric
4. Spoon topping over Z 1/2 cup filtered
berries and serve. water
Making Juice Without a Juicer:

While it’s easy to make juice

with a juicer, if you don’t have
nor want the extra equipment,
you can still make fresh juice if
you have a decent blender and a
nut milk bag. Simply blend your
ingredients (you may need to
chop first or add a little water
to get things moving),
and then strain through
a nut milk bag.

Left-over pulp from your juices

can be used to make dehydrated
crackers or other recipes
(if you have a dehydrator).
 Blood Sugar Italian
Balancer Juice
Juice

DIRECTIONS INGREDIENTS DIRECTIONS INGREDIENTS

Run all the ingredients Z 1 cucumber Run all the ingredients Z 1/2 bunch parsley
above through a juicer. Z 2 stalks celery above through a juicer. Z 4 stalks celery
Z 1 cup green beans Z 1 clove garlic
Z 1/4 teaspoon Z 1 handful basil, fresh
PERSONAL NOTE cardamom PERSONAL NOTE Z 1 handful rosemary,
This combination was Z 1/4 teaspoon Reminiscent of my fresh
a surprise. I started cinnamon Italian grandmother’s Z 2-3 sprigs oregano,
out wanting a supreme yummy soups. fresh
blood sugar stabilizer Z 2 cups spinach
and was thrilled to find Benefits to the Body
it was naturally sweet This juice is an
without fruit! immune system
friend. The aromatic
herbs are anti-viral,
Benefits to the Body anti-bacterial, and
Green beans oh-so-delicious!
and cinnamon
help to restore
insulin receptors
and keep your
blood sugar steady.
 Strengthen
Coco Blue My Bones
Green Green
Smoothie Smoothie

INGREDIENTS DIRECTIONS INGREDIENTS

DIRECTIONS Z 4 cups spinach, or 1. Blend all Z 1/2 cup water

any combination ingredients, except the Z 2 tablespoons
Blend and enjoy. of greens frozen fruit, in a sesame seeds
Z 1 cup blueberries, high-speed blender Z 1 tablespoon
fresh or frozen until smooth. lime juice
Z 1 tablespoon Z 2 cups kale leaves
coconut butter 2. Add the frozen Z 1/8 teaspoon sea salt
Z 1/4 cup Chia Gel fruit and blend Z 1 teaspoon nettles,
Z 1 teaspoon until creamy. dried herb
cinnamon Z 1 teaspoon alfalfa,
Z Enough water dried herb
to blend NOTE Z 1 teaspoon horsetail,
Z Stevia, if desired, This recipe is dried herb
to taste adapted from a recipe Z 2 cups frozen
by Karen Osborne blueberries
in Eating for Bone Z Stevia to taste,
Health as needed

Sometimes even low sugar fruits

raise blood sugar in sensitive
people, so we created a variety of
savory recipes. Up next is a sampling.
If you prefer sweetness, omit the spices
and add stevia or luo han to taste.
 Scott’s
Savory Green A Parsley
Masterpiece De-Parcher
Smoothie

NOTE INGREDIENTS DIRECTIONS INGREDIENTS

My husband Scott
created this recipe BASE Blend all ingredients Z 1 bunch of parsley
with inspiration from (omit anything to and adjust to taste. Z 1 cup of water
Karen Osborne. which you have an Z 1 cucumber
This makes a lot, so you aversion or allergy) Z 1 stalk celery
can store the leftovers Z 1/2 red bell pepper
in the refrigerator for a Z 1-inch piece of Z 1-inch slice of
couple of days. ginger ginger (optional)
Z 1/2 inch piece Z 1-2 lemons or limes,
DIRECTIONS turmeric – juice of
if available
1. Blend base Z 1 clove garlic
ingredients in Z 1/4 onion
large container. Z Sliver of jalapeno
– more if desired
2. Add water if Z Juice from Peppery
needed. 2 lemons or limes Savory
Z 1/2 - 1 cucumber
3. Add greens, Z 1-2 stalks celery Smoothie
starting with Z 1 tsp ume plum
sprouts and cilantro. vinegar (optional)
Z 1/2 - 1 medium
DIRECTIONS INGREDIENTS
4. Add remaining avocado
greens, alternately Z 1 tomatillo,
Blend all ingredients Z 2 cups kale
adding water if available
and adjust seasonings Z 2 cups spinach
to keep “loose”. Z 1 tomato
and lemon to taste. Z 1 stalk celery
Z 1 cucumber
GREENS
Z 1 red bell pepper
(your choice, total of
Z 1 orange bell pepper
6 or more cups)
Z 1 clove garlic
Z 1 sliver of jalapeño
Z Cilantro
Z 1/2 teaspoon
Z Parsley
kelp powder
Z Broccoli sprouts
Z 1/2 cup cilantro
Z Kale – baby
is easiest
Z 1 box mixed greens
or spinach
Dr. Ritamarie Loscalzo is passionately committed to transforming our current broken disease-
care system into a true health care system where each and every practitioner is skilled at finding
the root cause of health challenges and using ancient healing wisdom married with modern
scientific research to restore balance.

As the founder of the Institute of Nutritional Endocrinology, Dr. Ritamarie specializes in

using the wisdom of nature to restore balance to hormones with a special emphasis on thyroid,
adrenal, and insulin imbalances. Her practitioner training programs empower health and
nutrition practitioners to get to the root cause of health issues by using functional assessments
and natural therapeutics to balance the endocrine system, the master controller.

Dr. Ritamarie is a licensed Doctor of Chiropractic with Certifications in Acupuncture, Nutrition,

Herbal Medicine, and HeartMath®. She’s also a certified living foods chef, instructor, and coach,
and she has trained and certified hundreds of others in the art of using palate-pleasing, whole
fresh food as medicine.

A best-selling author, speaker, and internationally recognized nutrition and women’s health
authority with over 25 years of clinical experience, Dr. Ritamarie offers online courses, long-
distance coaching and counseling, and deeply empowering and informative live events.

Find all the Resources You Need for Natural Healing

Based on Cutting-Edge Science
www.DrRitamarie.com