Eating Wisely for Hormonal Balance

By Jeanne Peters RD

Nourishing Wellness Nutrition Director

310-792-7830

www.nourishingwellness.com

Eat within one hour of waking up. The only exception to this rule is if you are going to work out with in 30 minutes of waking up.

If you are having a pre-workout snack it should consist of a small amount of protein and a small amount of low glycemic carbohydrate to help sustain your energy during a workout.The less food in your stomach, the better.

Eat less, Less often. Eat every 4-5 hours – go as long as you can to keep insulin low but don’t go too long so that stress hormones start to rise.

Eat 3 meals and 1-2 snacks. Use snacks to avoid hypoglycemia and cortisol rise, as your metabolism improves you will not need them as frequently and possibly not at all.

Stop eating BEFORE you feel full. Start eating when you feel slightly hungry

Use PaleoFiber ( avail in our office) or other high fiber snack between meals to reduce appetite by keeping ghrelin hormone (your appetite hormone) suppressed.

Enjoy healing teas in between meals such as green, white, ginger, licorice, roobois, ginseng, red clover, mint, lavender, nettles, damiana or a combo of these herbs and teas

Eat optimal amounts of protein at every meal to keep from getting catabolic & help maintain lean body mass.

Eat your veggies! Aim for at least 1 cup of colorful raw or ½ cup of cooked veggies at lunch and dinner.

Enjoy healing herbs and spices with your foods: Add curry and turmeric for it’s phtyoestrogenic & antioxidant properties. Add cumin, rosemary, ginger, thyme, fennel and dill, dill seeds and apple cider vinegar or lemon to aid digestion and harmonize the hormones.

Drink plenty of pure spring water throughout the day between meals and snacks.

Limit fluid intake to 4oz with meals so that you don’t dilute your precious enzymes

Follow the 3 Bite Rule. if something is really worth it, enjoy 3 polite bites guilt free! Try this rule with something decadent like extra dark chocolate!!