The characteristic qualities of the Stuck type include physical stress manifested in sluggish digestion, hormonal shifts within the menstrual cycle and extra care in promoting healthy blood flow in menstruation. For these women, Jill suggests a diet that creates internal balance which means sourcing and cooking fresh, whole foods with a daily profile of 60% vegetables and fruits, 30% complex carbohydrates and 10% protein.
Balancing symptoms of stress with fiber rich foods
The Stuck woman carries stress in her body and often in her digestive tract. She does best with a fiber diet rich in high fiber vegetables, fruits and complex carbohydrates to balance blood sugar levels, support digestion and ease PMS. High fiber vegetables and fruits include kale, broccoli rabe, sweet potatoes, carrots, cabbage, brussel sprouts, apples, pears, bananas, berries, oranges and kiwi. In addition, consuming complex carbohydrates in moderation also assists in reducing sugar cravings and mood swings.
This includes steel cut oats, brown rice, amaranth, quinoa, barley and legumes, all high in fiber, vitamins and minerals
Hormonal transitions through the menstrual cycle and improving blood production
Consuming three well-combined meals a day for hormone balance can make a positive difference for the Stuck type. This means planning meals that include vegetables, complex carbohydrates as referred to above and a bit of protein, such as fish, poultry or beans and rice, encouraging even blood sugar levels and encouraging a calibrated metabolism. Foods that support and promote blood flow include beets, dark leafy greens and small amounts of free range, pastured and organic red meat. A dinner meal for the Stuck type might include a quinoa and roasted beet salad, a 3oz piece of free range, pastured meat and some sautéed kale with garlic. Stuck women benefit from avoiding caffeine, soy, sugar, dairy, processed foods, and alcohol since all of these contribute to inflammatory conditions and hormone imbalance.
Broccoli Mint Soup
When I was cooking in Rome, the daily menus were determined by our local farm’s early morning delivery. As a chef, this invited us to not only be in touch with the subtle seasonal changes, but also to be innovative and creative with whatever was available from the farm. One of my favorite simple preparations for broccoli is a creamy broccoli mint soup. It is vegan, contains five ingredients and can be made even when time is tight. This soup also easily connects late winter into early springtime since it is hearty enough to satisfy on a chilly night while also hinting at brightness of spring to come.
This soup is deeply alkalizing, which means it is considered anti-inflammatory, balancing the body’s internal PH balance. Everyone can benefit from alkalizing, anti-inflammatory foods, especially if you consume even small amounts of coffee, sugar, alcohol, or meat. Broccoli is an also excellent source of calcium.
2 Tbsp olive oil
1 medium onion, chopped
3 heads broccoli, preferably with leaves and stalks attached
1 handful of fresh mint leaves
Sea salt and freshly ground pepper (to taste)
Fill a large saucepan with water, lightly salt and bring to a boil.
Trim the broccoli, separating the leaves, the stem and florets. Remove the leaves from the stems, cut away the outer layer of the stem revealing the tender interior and slice into thin pieces, and for the florets cut into smaller bite sized pieces.
Once the water is up to a boil blanch the leaves for a couple of minutes and remove, then do the same for the stem pieces for a few minutes and remove and the florets for about 5-7 minutes (until tender) and remove. Reserve the cooking water (this will become the stock).
Heat a saucepan over medium heat and add olive oil. Once the oil is warmed, add all the chopped onions and sauté over medium heat to soften but not color. Add about half the mint and sauté for an additional couple of minutes to invite the mint oils to release into the onion.
Pour the onion mint mixture into a blender (or food processor) and add the broccoli leaves, stems, and florets. Add the rest of the fresh mint and enough of the blanching water to blend, slowly adding more to blend and create a creamy texture to the soup. Once you are satisfied with the consistency, add sea salt and pepper to taste.