The Healthy Hormonal Food Plan

This food plan is designed to assist your body in it’s ability to create and maintain a “healthy hormonal balance.” Variations from this food plan may be implemented by your health care professional for your specific individual needs. Be sure any changes are written on this page in the appropriate area, making it easier to follow the food plan designed for you.

The longer you are on this food plan and the more closely you follow it, the easier it will be to stick to it. This will result from (1) your feeling and looking so much better on this food plan than your normal way of eating and (2) as you become healthier your cravings for those foods which are not the best choices for you will diminish. The danger over time is the possibility of slowly slipping back into your old way of eating. If this were to happen, get in to see your health care professional A.S.A.P!!! Your health care professional will probably put you temporarily on a different food plan and then transition you back to this one. Additionally, your health care professional has probably recommended some nutritional supplements that will further assist your overall hormonal health. This food plan and the recommended supplements will both increase the effectiveness of each other. Therefore to ensure your greatest results, use both.

FOODS TO EAT/AND NOT

PROTEINS: eat small amounts of proteins frequently. It is best if you have some protein at each meal. It need not be a large amount at any one time, in fact it is best if you stick to smaller amounts, i.e.. 2-4 oz.’s. Always opt for the least fatty of the choices (chicken without skin, leaner cuts of meat, etc..) Both animal and vegetarian sources of protein are beneficial on this food plan. When choosing meat products try to include a variety over the course of time and always try to find the healthiest options available i.e.: hormone free, free range, organic, whenever possible. Eggs for most people are an excellent source of protein (again the highest quality are greatly preferred). With all of the above how they are prepared is important. Always opt for the least amount of fat and or oil as a cooking method (grilled, broiled, steamed, soft boiled or poached for eggs).

VEGETABLES: eat more, more, more!! This is the one area where most everyone can improve their diet and it is an especially important area for you. Always look for a variety, although overall make the green leafy type your preference. This includes spinach, card, beet greens, kale, broccoli, mustard greens etc... As above the quality of your product (fresh and organic preferred), and the method of preparation is important. Steamed is preferred with lightly sautéed as your second choice for the above vegetables. Use either of the above methods or raw for your remaining vegetable choices. Overall don’t make lettuce salads your most frequent choice for veggies, they are the least concentrated in vitamins and minerals.

FRUITS: most people do not eat enough fruits, and would benefit greatly be eating more. However there are some important rules for you when eating fruits. First, only eat them on an empty stomach, second avoid the sweetest fruits (like very ripe bananas), thirdly less of the tropical fruits please, and lastly eat only one type of fruit at a time. Again the highest quality, fresh and organic are best.

CARBOHYDRATES: this is a very tricky area for most patients suffering with hormonal imbalance problems. The tendency is the more carbo’s you eat the more you will want. Overall eat less carbohydrates and when you do make complex carbo’s your choice (whole grains). Therefore stay away from breads, muffins, cookies, crackers, most bake goods. Eat whole grains, however they are best left for dinner. If you start the day with carbo’s you are much more likely to crave them throughout that day and then you’ll eat more and it’s downhill from there.

SWEETENERS: minimal, minimal, occasional, occasional, LESS IS BEST!!

FATS: the good news is you probably don’t get enough... of the right fats. So please use olive oil (cold pressed or extra virgin), walnut oil, flax seed, grape seed and canola. These are all actually beneficial for you. Use the majority of them uncooked. When cooking with them use smaller amounts. Stay away from all hydrogenated and partially hydrogenated fats!!! This is critical. Think of them as poison (because they are). Also, stay away from peanut butter, please do not use margarine ever.

MILK PRODUCTS: save these for the occasional treat. The elimination of milk products (milk, cheese, sour cream, half & half, cream, even yogurt), will make it much easier for you to attain your optimal level of health and hormonal balance. A small amount of butter occasionally is O.K. Goat cheese products, milk and cheeses are an excellent alternative.

LIQUIDS: water is best, diluted fruit juice (50% water) is O.K. in limited amounts. Avoid all soda, minimize wine, beer and coffee to the occasional usage rather than the norm.

When in doubt about something, don’t ... and ask your health care professional at your next visit.

IMPORTANT NOTE: the above food plan is what you should stick with most of the time. It is not intended to be a prison, in fact quite the opposite, the physical and emotional improvements you will be delighted with. And what you eat or drink at the occasional party or special evening is not going to be significantly harmful to your hormonal balance in the long run, so splurge once in a while and enjoy it.

THE SHORT VERSION OF THE

HEALTHY HORMONAL FOOD PLAN

PROTEIN: eat 2-4 ounces of lean healthy protein at each meal.

VEGETABLES: eat huge amounts, you can’t over do it there. Lot’s of green leafies.

FRUIT: eat lot’s of fresh fruit on an empty stomach, stay away from sweeter fruits.

CARBOHYDRATES: less is best, save them for the complex carbo’s and save them for your dinner meal.

SWEETENERS: minimal, minimal, occasional, very occasional. LESS IS BEST!!!

FATS: good fats you need, bad fats are poison.

MILK PRODUCTS: avoid, save for the occasional treat.

LIQUIDS: yes to water, limited amounts of diluted fruit juice, no sodas, occasionally wine, beer or coffee.

REMEMBER: always choose the best quality products possible, avoid pesticides, inorganic fertilized products, hormonally raised animal products. Always choose organic when possible.

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