| By Mario
A. Mancini, O.M.D., L.Ac., C.N.S., Q.M.E.
Normally around this time of year I
write an article asking women to make more time for
themselves and focus on health. This year, I want to
address something that is not singular to women –
hormones. I am not talking about just estrogen and testosterone
and I am not talking about menopause or anything else
that we commonly associate with this topic. Hormones
are the way that every cell in your body communicates.
Hormones are “substances produced by one tissue
and conveyed by the bloodstream to another to effect
physiological activity, such as growth or metabolism.”
Your diet can be personally designed to assist your
body in its ability to create and maintain a healthy
hormonal balance. In this article I have listed some
general guidelines. PLEASE NOTE that this is only a
guide to move people in the direction of optimal health.
Variations from this diet may be implemented by your
doctor for your specific needs.
FOODS TO EAT AND NOT EAT
PROTEINS: Eat small amounts of proteins frequently.
It is the best if you have some protein at each meal.
It need not be a large amount at any one time; it is
best if you stick to smaller amounts, i.e. approximately
3-4oz. 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 diet. 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, and 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 his or her diet
and it is an especially important area for you. Always
look for a variety, although make the green leafy type
your preference. This includes spinach, chard, beet
greens, kale, broccoli, mustard greens, etc.
As above, the quality of your produce (fresh and organic
preferred), and the methods of preparation are important.
Steamed is preferred with lightly sautéed as
your second choice for the above vegetables.
Use only butter or olive oil to sauté in. You
may use any of the above methods or raw for your remaining
vegetable choices. When eating salads, do not eat iceberg
lettuce. Use lettuces with a rich green color, sprouts
and raw nuts. Don’t make salads your only choice
for veggies.
FRUITS: Most people do not eat enough fruits, and would
benefit greatly by eating more. However there are some
important rules for you when eating fruits. First, only
eat them on an empty stomach; unless you have blood
sugar issues, then you would need to eat them with a
protein or fat. Second, avoid the sweetest fruits (like
very ripe bananas and the tropical fruits); and third,
eat only one type of fruit at a time. Again, the highest
quality, fresh and organic is best.
CARBOHYDRATES: This is a very tricky area for most patients
suffering with hormonal imbalance problems. It is a
physiological phenomenon that the more carbs you eats
the more you will want. Craving carbohydrates is a symptom
of your imbalance that you can use to monitor your progress.
Overall, eat fewer carbohydrates and when you do, make
complex carbs your choice (whole grains). Stay away
from breads, muffins, cookies, candies (especially chocolate),
crackers, pastas and most baked goods. Eat whole grains,
however, they are best left for dinner. If you start
the day with carbs you are much more likely to crave
them throughout that day, and then you’ll eat
more and it’s downhill from there.
SWEETNERS: Minimal, minimal, occasional, very occasional,
LESS IS BEST!!! Absolutely NO artificial sweeteners
such as saccharin and Nutra-Sweet. Eat only raw unfiltered
honey if you must have something.
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 and
grape seed oils. These are all actually beneficial for
you. Use the majority of them uncooked. When cooking,
use only olive oil or fresh raw butter (they are the
only two oils safe to cook with). Avoid all hydrogenated
and partially hydrogenated fats!!! They are poisons
to your system!!! Never eat margarine again! Also, avoid
peanut butter. Eat all the avocados and raw nuts you
desire.
MILK PRODUCTS: Save these for the occasional treat.
The elimination of milk products (milk, cheese, sour
cream, half & half, cream, cottage cheese and 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 okay. Goat and
sheep cheese and milk products are excellent alternatives.
LIQUIDS: Water is best, or diluted fruit juice (50%)
in limited amounts. Avoid all soda. No coffee until
you are fully recovered. As for wine and beer, less
is better, occasionally, rather than the norm.
IMPORTANT NOTE: When in doubt, wait (don’t eat
it) and ask your doctor on your next visit. The above
diet is what you should stick with most of the time.
It is not intended to be a prison, in fact quite the
opposite, as you will be delighted with the physical
and emotional improvements you experience. And what
you eat or drink at the occasional party or 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. Lastly, as with all things that are beneficial
to your health, the longer you use this diet, the greater
the benefits that you will realize.
With that said, ladies (and gentlemen), relax and enjoy
Mother’s Day with the ones that you love.
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