Hormone Balancing Food Flashcards

1
Q

What is a general lists of hormone balancing foods?

A

Clean protein, healthy fats, organic fruits & vegetables, resistant starches, gluten-free grains, sea vegetables

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2
Q

What are clean proteins?

A

Grass-fed meats, wild-caught fish, pastured chicken/turkey, pastured eggs, organic vegetables, lentils, and beans.

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3
Q

What are healthy fats?

A

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

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4
Q

What are organic fruits & vegetables?

A

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

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5
Q

What are resistant starches?

A

Sweet potatoes, potatoes, squash, organic oatmeal, underripe banana, green plantain, beans, lentils, avocados, nuts & seeds, nut butters

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6
Q

What are gluten-free grains?

A

Buckwheat, amaranth, quinoa, brown, black or white rice

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7
Q

What are sea vegetables?

A

Wakame, nori, dulse, arame, agar, seaweed

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8
Q

What should you think about as a health coach when helping a client with their diet and balancing hormones?

A

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

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9
Q

What macronutrients produce hormones?

A

Hormones are produced from fats and cholesterol

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10
Q

What are the types of fats?

A

Saturated fats, unsaturated fats - monounsaturated, unsaturated fats - polyunsaturated

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11
Q

How can saturated fats support the diet?

A

With butter, coconut, lard

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12
Q

How can mono saturated fats support the diet?

A

With avocados and olive oil

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13
Q

How can polyunsaturated fats support the diet?

A

With salmon, flax seeds, walnuts

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14
Q

What are the building blocks of fats and ultimately hormones?

A

3 kinds of fatty acids: short chain, medium chain, and long chain

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15
Q

What are 2 harmful types of fats?

A

Rancid fats (highly processed oils like canola & corn), and trans fats (hydrogenated in commercial baked goods and fried foods)

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16
Q

How are carbohydrates beneficial to hormones?

A

Carbs are a great source of energy that drive the engines in the body that produce hormones.

17
Q

What are the major types of carbohydrates?

A

Monosaccharides, disaccharides, polysaccharides, oligosaccharides, polyols

18
Q

What are the best sources for carbohydrates?

A

Vegetables, whole fruits, resistant starches, grains (consider the source of the grain and the role of gluten)

19
Q

How are proteins beneficial to hormones in the diet?

A

They are an essential component of all hormones, and balance hormones via the amino acid arginine (slows insulin)

20
Q

What are the dietary sources of proteins?

A

Animals & plants