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Hormone Nutritional Guide

When dealing with health issues, you can’t forget to address hormonal problems. Hormonal imbalance is a very common issue that takes a variety of forms. It both affects the inner workings of our bodily systems as well as our mood and mentality. So of course this is something that needs to be fixed when it arises. We have other tips to help restore hormone balance, but the following is our nutritional guide, because eating healthily is key in restoring balance regardless of how many other tools used.

Proteins

Chicken

 

Choose boneless, skinless chicken breast for a lean protein that is very versatile and improves serotonin levels. Avoid fried chicken as this will lower serotonin levels. You can also try ground chicken breast and substitute that for ground pork or beef.

Beans

 

These are full of fiber as well as folic acid, magnesium, iron, zinc and potassium.

Egg Whites

 

This food is high in protein coming in at 4 grams per egg white. Since it is low in calories and contains no fat, egg whites make an excellent snack or meal that can keep you satisfied. Choose eggs from organic free range chickens.

Fish

 

Choose fish such as salmon, tuna, mackerel and herring. Fish like these contain Omega-3 fatty acids.

Turkey

 

Choose white meat over dark for a good source of lean protein. Stay away from ground turkey other than ground turkey breast. Other ground turkey may also include skin and other undesirable parts.

Fruits and Vegetables

Artichokes

 

Full of silymarin (an antioxidant), which helps your liver process toxins. A good source of fiber. Helps the body purge itself of waste and toxins.

Bell Peppers

 

These are high in vitamin C and contain a fair amount of fiber.

Beets

 

Beets are full of antioxidants.

Dark Leafy Greens

 

Examples of these are spinach, collards, chard and kale. They’re low in calories and carbs and full of minerals and vitamins including K, C and E.

Sweet Potatoes

& Yams

 

These are a healthy, low GI alternative to regular potatoes.

Turnips

 

Turnips are full of Vitamin C and also contain fiber and potassium.

Whole Grains and Seeds

Barley

 

This grain helps reduce levels of “bad” cholesterol.

Oats

 

This grain is versatile and can be added to smoothies, replace breadcrumbs, or eaten for breakfast. Be sure to stay away from instant flavored oatmeal as these contain high amounts of sugar and other unhealthy ingredients. Oats are an excellent choice because they help to regulate blood glucose and insulin levels, making you feel fuller, longer.

Quinoa

 

This seed is full of amino acids, magnesium and iron and also low in sodium. This versatile seed can be added to soups, salads or even desserts!

Whole Wheat

 

Processed wheat such as white bread don’t have the same nutrients that whole wheat do. The germ and bran of whole wheat contain lots of fiber, as well as an assortment of vitamins and minerals. Replace any processed wheat with whole wheat. For even better nutrition choose Kamut or Spelt which haven’t been hybridized.

Healthy Fats

Millet

 

This is perhaps the only grain that is alkaline. Is a great source of manganese, magnesium, potassium, copper and phosphorus.

Lentils

 

Lentils contain a variety of nutrients and can be cooked as a side dish or added to a soup or stew.

Amaranth

 

This grain is gluten free and contains a ton of magnesium.

Avocado

 

Full of monounsaturated fats,or “healthy fats”  the avocado has the ability to lower blood cholesterol. *Those taking blood thinners should check with their doctor before eating this fruit as it may conflict with medications.

Flax

 

This seed contains 70% omega-3 fatty acids. Flax contain lignans, which are important in immune function and help neutralize estrogens and metabolize phytoestrogens.   Be sure not to heat or cook flax as it loses most of its nutritional value when prepared in this manner. Instead, try adding it (ground, not whole) to already cooked oatmeal or buy the oil and add to a smoothie.

 

 

 

 

 

 

 

Nuts & Seeds

 

Almonds, Cashews, Pecans, Pistachios, Sunflower seeds, Pumpkin seeds, Hemp and chia seeds. Are all power houses full of enzymes, protein, and diverse vitamins. A great recommendation is to sprout them. Always choose RAW nuts and seeds.

Coconut Products

 

Coconut oil in particular has been shown to positively impact hormone health as well as decrease inflammation. Choose cold pressed virgin coconut oil.

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