Marcelle Pick - Is It Me or My Hormones?

Writing this book was a journey, not without its struggles, but it was always inspired by my deep yearning to change the world of womens health, and by my deepest desire to help women understand that they have much more power to change their health than they realize. They can, in fact, expect to be well into old age.

I am indebted to my extraordinary team at Hay House, who has always believed in me, especially Reid Tracy, who continues to encourage me to reach for the sky, and Louise Hay, who is a mentor for all of us. Hay House: Hats off to all of you. You are amazing!

My amazing editorial team, Patty Gift with whom I always love working, Peter Guzzardi for cleaning up the edits and being willing to take a risk. To the wonderful Rachel Kranz for your tireless efforts to get the words just right. How you keep the hours you do I will never know! To Janis Vallely, who so often knows how to take the right approach. And thank you, Stephanie Tade, who always acts on my behalf and knows how to put the package together. My publicists, Beth Grossman and Jason Beyers, for your wonderful words of gentle advice.

Thank you so much for those that have inspired me and helped me get clearer that getting the word out is essential, Dr. Jeff Bland, who asks more of all of us in a scientific way. Dr. Mark Hyman for having the courage to pave the way. To Brendon Burchard and the Inner Circle for encouraging me to go for it. Own it. Dr. Frank Lipman, Dr. Liz Lipski, Dr. Patrick Hanaway, Dr. Dixie Mills, Dr. Oz, and Oprah Winfrey, whose words continue to inspire me to go beyond and take risks.

To Michael Allosso, for holding the mirror and holding me accountable. To Aita Passmore, for telling me the truth. To JJ Virgin, for holding the torch and making the amazing connections. You are an inspiration. All those at IFM: teachers and practitioners alike that urge us to be impeccable, to take the word out and create a world of wellness rather than dis-ease.

To my inner circle of support, without you I could not have done this. Julie Cunningham, thanks for always being there and standing strong by my side. Sally McCue, for reminding me about my truth and how important it is to pursue our dreams. Jennie, for keeping me honest and on the right path. My Monday night group, for always helping to put things in perspective.

To all my friends, who continue to support me in so many ways. Nalini Chilkov, who always holds the light and has become the sister I never had. Suzanne Bennett, who continues to encourage me to go beyond. Alan Christianson, whose wonderful laugh and support remind me to have fun too.

To Concordia: Jeff, Richard, and the team for always wanting to get the message out in cyberspace and for doing it so well

To Raz, Liza, and the Hoffman Institute, for showing me the way and for continuing to support healing in the world.

To my wonderful dance group: Wayne, Carolyn, Cathy, Donna, Irene, Dana, Charlie, and Rob, who keep my happiness meter up. Rene Noel, for taking me under his wing and asking me to be better, and allowing me to laugh at my mistakes.

A special thank you to my staff at Women to Women. I know at times it was difficult when the book push was on: Carrie, Cate, Holly, Rachel, Susan, Laura, Sue, Jodie, Rafina, Brenda, Karen, Christy, Jane, Kay, and Shelley.

And to Donna Poulin, without whom much of this would not have been possible. Her ingenious ability to create recipes is something I am in awe of, and her amazing friendship is the greatest gift.

To Dr. Joe Lamb, who helped with the initial edits so I felt secure in the scientific data, without his endless support, the book would have been much harder. Thank you also for always having my back; your friendship and support made the difference.

And lastly to my wonderful children and family who inspire me to make things different for the generations to follow. Katya, for being the amazing, sensitive woman that you are, the daughter that urged me to go further. Micah, for being oh so creative and for being willing to share your gifts and support to the world. And Josh for holding the light, pushing the envelope, and striving to be the healer that you are. Ralph, for always being there; Evan, for reminding me what is possible; Rene, for being such a supportive sister-in-law, and my dad for giving me the strength to ask the hard questions and demanding personal and professional excellence.

I am oh so grateful to all who have been and continue to be in my path. I am truly blessed.

APPENDIX A
Snack List

Within the meal plan, I have recommended that you eat three meals and two snacks per day. Following is a list of snacks for you to choose from. With this, you can choose anything that sounds good to you at the point when you are going to eat it. Each of these is specially balanced to have the nutrition to fill you up and keep you satisfied throughout the day.

• 1 hard-boiled egg and 10 almonds
• apple with 1 tablespoon cashew or almond butter
• cup soy, goat, or sheep Greek-style yogurt with 2 tablespoons blueberries, raspberries, or strawberries
• 1 ounce sliced turkey and 1 ounce soy, goat, or sheep cheese on gluten-free tortilla
• 2 ounces flaked salmon (fresh or canned) mixed with 1 tablespoon yogurt, a dash of lemon juice, and salt and pepper, served on 6 gluten-free crackers
• 2 ounces hummus with 1 cup sliced vegetables
• 3 ounces smoked salmon layered with 1 ounce soy cream cheese and 3 to 4 tomato slices, seasoned with salt and pepper to taste
• 1 cup mixed greens and 2 ounces sliced turkey or chicken topped with 1 tablespoon gluten-free dressing
• 1 unsweetened rice cake with 2 slices avocado
• 1 unsweetened rice cake with 1 tablespoon almond or cashew butter

APPENDIX B
Additional Supplementation

In addition to the supplements I laid out in the four-week plan, there is much you can do if you are struggling with issues such as mood fluctuations, anxiety, or even fibroids and endometriosis. If you are facing any of the issues listed below, please feel free to add these supplements to the program outlined in .

MOOD ISSUES

Try the following supplements one at a time, or check with your practitioner. Dont take any of these supplements if you are on antidepressants or an MAO inhibitor without checking with your practitioner.

• 5-HTP: 50 to 150 mg at night or SAMe: 400 to 1600 mg during the day
• Theanine: 100 to 200 mg during the day

STRESS AND ANXIETY

Breakfast:

• Serenagen: one tablet

Lunch:

• Serenagen: one tablet

Dinner:

• GABA: 500 mg taken with a quarter of an apple and about five nuts
• L-tryptophan: 500 mg taken with a quarter of an apple and about five nuts

Bedtime:

• Serenagen: one tablet

LIBIDO

• ArginMax (as directed) or Libido (as directed) or maca: 1.5 to 3 grams per day

CRAVINGS

• Chromium picolinate: 100 to 200 mcg per day taken before meals
• 5-HTP: 50 to 100 mg per day taken at night
• Theanine: 100 to 200 mg per day

PREMENSTRUAL SYNDROME (PMS)

Breakfast:

• Evening Primrose oil: 500 mg
• L-carnitine: 500 mg per day
• Taurine: 1000 mg per day
• A proprietary blend of chromium picolinate, black cohosh, wild yam, lemon balm, burdock, chasteberry, dong quai, and maca

Lunch:

• Evening primrose oil: 500 mg
• Vitamin A/beta-carotene: 5000 to 8000 IU
• B-complex with 50 to 100 mg of B6: once daily
• Vitamin E, mixed tocoperhols: 400 to 800 mg per day

Dinner:

• Evening primrose oil: 500 mg
• Optional: Topical progesterone cream: teaspoon on inner wrist from day 14 of cycle to menses

PAINFUL PERIODS