Hormone Balancing Food Flashcards
What is a general lists of hormone balancing foods?
Clean protein, healthy fats, organic fruits & vegetables, resistant starches, gluten-free grains, sea vegetables
What are clean proteins?
Grass-fed meats, wild-caught fish, pastured chicken/turkey, pastured eggs, organic vegetables, lentils, and beans.
What are healthy fats?
Olive oil, coconut oil, coconut milk/butter, animal fats from grass-fed, avocados, nuts & seeds, seed butters, organic cow or goat dairy, fish oil, cod liver oil
What are organic fruits & vegetables?
Dark leafy greens, berries, pomegranate, acai, apples, grapefruit, cantaloupe, pears, figs, apricots, cherries, peaches, cruciferous vegetables, (broccoli, cauliflower, Brussels sprouts, kale) beets, squash, pumpkin, ripe plantain, carrots
What are resistant starches?
Sweet potatoes, potatoes, squash, organic oatmeal, underripe banana, green plantain, beans, lentils, avocados, nuts & seeds, nut butters
What are gluten-free grains?
Buckwheat, amaranth, quinoa, brown, black or white rice
What are sea vegetables?
Wakame, nori, dulse, arame, agar, seaweed
What should you think about as a health coach when helping a client with their diet and balancing hormones?
Their bio-individuality, clients are their own experts, take it slow and allow for mental adjustment to dietary shifts, create opportunities for “wins” to keep clients motivated
What macronutrients produce hormones?
Hormones are produced from fats and cholesterol
What are the types of fats?
Saturated fats, unsaturated fats - monounsaturated, unsaturated fats - polyunsaturated
How can saturated fats support the diet?
With butter, coconut, lard
How can mono saturated fats support the diet?
With avocados and olive oil
How can polyunsaturated fats support the diet?
With salmon, flax seeds, walnuts
What are the building blocks of fats and ultimately hormones?
3 kinds of fatty acids: short chain, medium chain, and long chain
What are 2 harmful types of fats?
Rancid fats (highly processed oils like canola & corn), and trans fats (hydrogenated in commercial baked goods and fried foods)
How are carbohydrates beneficial to hormones?
Carbs are a great source of energy that drive the engines in the body that produce hormones.
What are the major types of carbohydrates?
Monosaccharides, disaccharides, polysaccharides, oligosaccharides, polyols
What are the best sources for carbohydrates?
Vegetables, whole fruits, resistant starches, grains (consider the source of the grain and the role of gluten)
How are proteins beneficial to hormones in the diet?
They are an essential component of all hormones, and balance hormones via the amino acid arginine (slows insulin)
What are the dietary sources of proteins?
Animals & plants
