Mighty Macros: Eating for Hormonal Harmony

The foods we choose to nourish our bodies are like the magical ingredients that help create our inner harmony. Think of protein, fats, and carbohydrates as your wellness trio—each one bringing its own flair to the balance of health!

Proteins are the repair wizards, helping your muscles and immune system shine. They are the building blocks that help your body recover and grow, ensuring you feel strong and vibrant.

Healthy fats, those delicious treasures, are essential for producing hormones and keeping your brain buzzing with energy. They are like the supportive friends who lend a helping hand, ensuring your body operates smoothly.

And let’s not forget carbohydrates! They’re the fantastic fuel that keeps you energized and ready to tackle the day. By providing your body with this primary energy source, you’re setting the stage for mental clarity and spirited joy.

When you mix these macronutrients in the right proportions, it’s not just about satisfying your appetite—it's about creating a plate that reflects the balance you crave. A well-assembled meal nurtures your body, uplifting your spirit and creating a vibrant, harmonious life. Feel free to experiment with the beautiful spectrum of foods to find what makes your heart sing!

So, embrace the diversity on your plate and let your food journey be part of your wild-hearted adventure towards wellness. Remember, it's not just about what we eat; it’s about how we enjoy the process, nourishing every part of ourselves along the way!

Carbohydrates play a crucial role in shaping our daily energy levels and overall vitality. By understanding the difference between simple and complex carbs, we can make more informed dietary choices that keep our energy steady and our bodies happy.

Simple Carbohydrates are the speedy little sprinters of the food world. They dissolve quickly into sugars, offering us rapid energy. Think of them as quick snacks when you need an immediate boost. However, they can lead to those pesky sugar crashes if overconsumed.

On the other hand, Complex Carbohydrates are marathon runners, taking their sweet time to break down. They supply a steady stream of energy, which helps stabilize our blood sugar levels and keeps us feeling fuller for longer. Foods rich in complex carbs, like whole grains, legumes, and vegetables, are not only more nutritious but also support better digestion.

.By choosing complex carbs and being mindful of the simpler varieties, we can fuel our bodies, boost our brainpower, and maintain that vibrant energy we all crave!

Highly processed carbohydrates can wreak havoc on both your hormones and overall health. By worsening insulin resistance and fueling inflammation, they increase cortisol and estrogen levels, leading to a cascade of health issues such as heart disease, metabolic syndrome, and even infertility. On the flip side, incorporating carbohydrates from whole, minimally processed foods can be a game changer. These nutrient-dense options are rich in fiber, which helps support healthy hormone levels and promotes overall well-being. By nourishing your body with the right types of carbohydrates, you can foster a thriving, harmonious and joyful life. Embrace the power of whole foods and watch how they transform your health journey! Excellent carbohydrate choices include:

Non-starchy vegetables

Aim to fill half your plate with low-carbohydrate vegetables! Think vibrant leafy greens, crunchy bell peppers, eggplant, zucchini, and earthy beets. Don't forget okra, broccoli, and onions, too! Mixing it up with a rainbow assortment of veggies each week is not just fun; it's a fantastic way to support your gut health. Dietary diversity works wonders for keeping your microbiome thriving, which is especially great for your hormones.

Looking for that extra touch? Toss in some fermented goodies (if your tummy agrees) and cruciferous champions like kale and cauliflower for a detox boost. Need a little love for your thyroid? Sea veggies like seaweed salad, dulse, or wakame flakes can make a splash in your diet!

If you’re dealing with inflammation or autoimmune issues, consider chatting with your healthcare provider about which veggies are best for you. Nightshade vegetables—including eggplant, tomatoes, tomatillos, peppers, and potatoes—contain glycoalkaloids that might not sit well with everyone. So, it’s wise to check in, ensuring you’re treating your unique biology with the care it deserves. Your health adventure is all about finding the perfect balance!

Starchy vegetables

Starchy vegetables are a powerhouse of nutrition! While they do pack more carbohydrates than your leafy greens, they bring a wealth of benefits to the table. Filling about one-quarter of your plate with options like potatoes, sweet potatoes, butternut squash, delicata squash, green peas, and parsnips not only adds colorful variety to your meals but also boosts your nutrient intake.

These delightful veggies feature resistant starches, which are unique in that they resist digestion in the stomach and small intestine. Instead of being broken down immediately, they journey all the way to the colon. Once there, they act much like fiber, fostering a healthy gut environment and helping to improve insulin sensitivity, making starchy veggies an awesome addition to our diet.

Fresh fruit

Fresh fruit, while higher in sugar than vegetables, is brimming with hormone-balancing nutrients, antioxidants, and dietary fiber. Whole fruits trump fruit juices in nutritional value, so remember to savor that delightful crunch or squish! Looking for fiber-packed options? Blackberries, raspberries, pears, and apples (with their skin) are your go-to choices.

To keep that blood sugar in check, try pairing your fruit with a quality source of protein and healthy fats—think nut butter or Greek yogurt. If you're navigating the waters of insulin resistance, just be on guard with those sweet temptations like dried fruits, figs, pineapple, mango, bananas, and lychees. With a bit of mindfulness, you can enjoy all the benefits fruit has to offer while keeping your health goals in sight!

Whole grains

Whole grains, such as whole-wheat flour, offer a treasure trove of nutrients, encompassing three main parts: bran, endosperm, and germ. It's in the bran and germ that most of the goodness resides—packed with fiber, antioxidants, vitamins, and minerals! But when we refine grains, we often toss out the bran and germ to extend shelf life, leaving behind the endosperm. This part is mostly carbs and a sprinkle of protein, but it lacks the fiber that helps slow digestion and absorption.

Now, I’m not saying we should completely shun refined grains—after all, it’s all about the bigger picture of your meal and your health goals. Take rice, for example: brown rice boasts a bit more fiber than its white counterpart, yet it also carries a higher dose of arsenic. Moderation and mindful choices are key!

And let’s not forget gluten! Many whole grains like wheat, barley, rye, kamut, and spelt fall into the gluten category, which can be tricky for those with gluten sensitivities or autoimmune conditions like Hashimoto’s thyroiditis. Fear not, there are gluten-free whole grains that often play nice with our bodies: think quinoa, rice, buckwheat, amaranth, and millet.

When bread shopping, consider sourdough—it’s often a kinder option for digestion, thanks to its fermentation process. Sprouted bread is another delightful choice, made from grains soaked until sprouting begins. This magic moment boosts the enzymes that aid digestion, making for a happier tummy.

Whole grains can be your allies in health, full of flavor and nourishment. Just remember, it’s about balance.

Legumes

Legumes, including beans, peas, and lentils, are fantastic carbohydrate options. They’re not just tasty; they play a big role in keeping our hearts healthy, balancing our blood sugar, and nurturing our gut microbiome. Think of them as your plant-based powerhouses packed with fiber, protein, and those oh-so-good carbohydrates—perfect for anyone embracing a vegetarian or vegan path!

However, many legumes are made up of oligosaccharides that can be difficult for digestive enzymes to break down. When your tummy hasn’t quite figured them out, they might hang out with gut bacteria a little too long, leading to some gas and bloating. You can still love and enjoy your legumes with a few simple tricks. Soak those dried legumes overnight to give them a head start, or toss in some friendly digestive aids like bay leaves, ginger root, or kombu while cooking.

Even better, sprouting your legumes can make them even more digestible! With these easy tweaks, you can fully embrace the joy of legumes in your meals while celebrating the harmony of your body.

Organic, hormone-free dairy

If you enjoy dairy, it's best to select organic, grass-fed options that remain free from growth hormones. Aim for dairy products that contain little to no added sugar for a healthier choice. If you face challenges digesting dairy, experimenting with sheep’s or goat’s milk might be a good option, as these alternatives contain A2 protein—generally easier on the digestive system compared to the A1 protein present in cow’s milk.

It's worth noting that some research has connected the naturally occurring hormones in cow’s milk to an increased risk of breast, ovarian, and prostate cancers. Additionally, for those with autoimmune conditions, dairy can potentially promote inflammation. Thus, it may be beneficial to consult with your healthcare provider about the possibility of eliminating dairy to aid in reducing inflammation.

That being said, dairy remains a valuable source of calcium and, in the case of fortified products, vitamin D. If you decide to steer clear of dairy, ensure that you seek out alternative food sources rich in these essential micronutrients to maintain your health and vitality. Embrace the exploration of your food choices, making them fun and aligned with your wellness journey!

Carbohydrate Needs

Carbohydrates play an essential role in our overall health, and understanding the right amount for you is key to feeling your best. The recommended daily allowance suggests that 45%–65% of your total daily calories should come from carbohydrates, which translates to a great source of energy since each gram contains four calories. However, it’s crucial to remember that health is not a one-size-fits-all journey.

As you dive into the world of carbs, keep your unique body and lifestyle at the forefront of your mind. Are you chasing that all-day energy? Or perhaps you’ve noticed that certain carbs just don’t sit well with you. Whether you’re adjusting your intake due to conditions like mitochondrial dysfunction, insulin resistance, or diabetes, or following your body’s natural cravings, finding your sweet spot with carbs can transform your relationship with food. Remember, it’s all about creating a nourishing balance that feels fun and sustainable for you!

Dietary fat has embarked on quite the journey in the world of nutrition! Once vilified, it's now standing tall as a hero in our diets. Embracing healthy fats isn't just a smart move; it's essential for overall well-being. These fats play a starring role in brain function, keeping our thoughts sharp and clear. They also help in hormone production, making sure our hormonal orchestra plays in perfect harmony.

Don’t forget about those amazing fat-soluble vitamins—A, D, E, and K—that our bodies can’t absorb without healthy fats. So, let's not shy away from adding those good fats into our lives. Think avocados, nuts, seeds, and olive oil!

But remember, not all fats are your friends. Trans fats? Those are the ones to steer clear of. Instead, focus on unsaturated fats, which can bring balance and joy to your meals.

Saturated Fats

Saturated fat, while a staple in many diets, comes with some considerations. Found predominantly in animal products such as meat, dairy, and eggs, along with certain plant oils like coconut and palm, saturated fat is solid at room temperature. Its impact on cholesterol levels has been a topic of debate; it can lead to elevated cholesterol, which may raise the risk of heart disease. However, research hasn't consistently demonstrated that cutting it out entirely yields specific benefits.

Enjoying saturated fat in moderation is key, but it’s wise to prioritize healthier fat sources. Embrace the goodness of fats from fish, nuts, and avocados—these not only support heart health but also contribute to a balanced diet. Remember, it's all about finding harmony in what you consume and fostering a loving relationship with your food.

Unsaturated Fats

Unsaturated fats are a type of fat that is liquid at room temperature and considered healthier than saturated fats. They are primarily found in plant-based oils, nuts, seeds, avocados, and fatty fish. Unsaturated fats can help lower elevated cholesterol levels and reduce the risk of heart disease when consumed in moderation. There are two main types: monounsaturated fats, which can improve heart health, and polyunsaturated fats, which include omega-3 and omega-6 fatty acids essential for body functions. Incorporating unsaturated fats into your diet can promote better overall health and help maintain a balanced diet.

Monounsaturated Fatty Acids (MUFAs) Fats

Most MUFAs are considered “heart healthy” and help support “good” cholesterol levels. When MUFAs replace saturated fatty acids in the diet, they’ve been shown to lower “bad” cholesterol levels. Good sources of MUFAs include avocados, organic extra-virgin olive oil, raw nuts, and raw seeds.

Polyunsaturated Fatty Acids (PUFAs) Fats

Oils that are rich in polyunsaturated fatty acids include safflower, sunflower, corn, and soybean. These oils are often highly refined, making it beneficial to crowd them out of your eating approach more often but opting for MUFAs instead.

Essential Fatty Acids

Essential fatty acids are crucial for our overall health, and it’s important to understand how to incorporate them into our diets mindfully. With two main types—omega-3 and omega-6—finding the right balance is key to maintaining wellness.

Omega-3 Fatty Acids:
These little heroes do wonders by reducing inflammation, boosting immunity, and supporting heart health. Interestingly, they have also shown promise in alleviating symptoms of depression and may even lower the risk of Alzheimer’s disease and some cancers. To pump up your omega-3 intake, include foods like mackerel, salmon, tuna, chia seeds, flaxseeds, and walnuts in your meals.

Omega-6 Fatty Acids:
On the other side, omega-6 fatty acids are often plentiful in our modern diets. Unfortunately, a typical Western diet tends to skew the omega-6 to omega-3 ratio, leading to an imbalance that could promote inflammation. While the ideal ratio should hover around 1:1 to 4:1, many people find themselves closer to a hefty 16:1. Common sources of omega-6 include corn oil, various nuts, safflower oil, seeds, and soybean oil.

To foster a healthier you, aim for a more balanced intake of these essential fatty acids. That way, you’ll set the stage for greater harmony and health in your vibrant life.

Fat Quality and Hormone Health

Healthy fats play a starring role in our hormonal health, acting as the ultimate sidekick to balanced blood sugar levels and a well-functioning insulin response. Think of them as the cozy blanket that wraps around your body’s hormonal systems, helping you absorb essential vitamins like vitamin D, which is key to keeping insulin resistance at bay and boosting fertility.

When you embrace a diet that shuns trans fats and celebrates full-fat dairy, you're not just treating your taste buds—you're also making a powerful choice to lower the risk of ovulatory disorders linked to infertility. Imagine drizzling some zesty olive oil on a fresh salad or indulging in creamy avocado toast; both are fantastic sources of monounsaturated fats that feed your body’s need for nourishment and joy.

And let’s not forget: going organic when choosing your dietary fats isn't just a treat for your taste buds; it's a health hack! Organic sources help you dodge the toxins that can mess with your thyroid and reduce your overall pesticide load. So, a little extra effort in choosing quality fats pays off not just in deliciousness but in your total wellbeing.

Healthy dietary fat choices include: Cold-pressed, unrefined coconut oil, extra-virgin olive oil, organic avocados, raw nuts and seeds, wild-caught salmon

Dietary Fat Needs

Understanding your body's unique needs is essential when it comes to dietary fats. The recommended daily intake of fats ranges from 20% to 40% of your total calories. It’s not a one-size-fits-all scenario!

Consider your stage of life—pregnancy, postpartum, or menopause can shift those needs. Factor in your personal health goals, too. Are you looking to build muscle, lose weight, or simply maintain a balanced diet? Preferences play a vital role as well. Perhaps you're a lover of avocados and nuts, or maybe you lean towards low-fat options.

Health conditions can also dictate your fat intake. If you're navigating mitochondrial dysfunction, embracing more healthy fats could be beneficial. On the flip side, managing gallbladder health may mean you need to ease up on the fats.

Ultimately, it's about finding the right balance for you. Listen to your body, and don’t hesitate to seek guidance from a professional who can help tailor your diet. It’s all about discovering what fuels you and lights you up!

Protein is an essential macronutrient that serves as the foundation for a healthy body. It plays a pivotal role in creating vital components like organs, muscles, nails, and hair. Proteins aren't just about building; they are also about repairing tissues, enhancing muscle growth, and bolstering immune functions.

Composed of amino acids—the body's building blocks—protein facilitates vital processes within our cells. It's instrumental in cell communication, muscle contraction, and the transmission of nerve signals. Moreover, protein is a key player in the formation of immune molecules, blood cells, and enzymes, significantly contributing to the body's overall functionality.

Did you know that almost all hormones in the body are derived from protein? This highlights the importance of consuming sufficient protein to support not only our physical structure but also our hormonal balance and production. To thrive and maintain a balanced life, embracing this dietary powerhouse is essential!

Types of Protein

Protein is an essential building block for our bodies, made up of chains of amino acids that work together to perform a multitude of functions. Each protein type boasts a unique combination of these amino acids, enabling everything from tissue repair to metabolism regulation. Out of the 21 amino acids required for our body's optimal functioning, the majority can be synthesized internally. However, we have to rely on our diet for the nine essential amino acids that our bodies can't produce on their own. These essential amino acids play a critical role, highlighting the importance of a balanced diet rich in protein to support our overall health and well-being. Whether essential or nonessential, every amino acid contributes significantly to our bodily functions, making them all vital for our health journey.

Depending on its amino acid composition, proteins are considered either complete or incomplete.

Complete Proteins

Complete proteins are crucial for ensuring our bodies receive all nine essential amino acids in sufficient quantities. While all animal proteins are complete, certain plant sources also pack a punch. Think soy, hemp, spirulina, and quinoa! These foods showcase a more balanced ratio of amino acids compared to other plant-based options.

When considering iron, animal-based proteins shine brightly as they contain the most bioavailable form of this essential mineral. This is especially significant for thyroid health since iron plays a vital role in the production of thyroid hormones. So, whether you’re a meat lover or a plant enthusiast, focusing on a mix of protein sources can help you maintain both balance and energy in your lifestyle.

Incomplete Proteins

Most plant-based proteins, like beans, nuts, seeds, and veggies, are missing one or two essential amino acids, which makes them incomplete. While the notion of protein combining at every meal used to be popular, new research has shown it’s not necessary. As plant-based eaters, you can still snag all your essential amino acids by mixing up your food variety.

Plant-based proteins bring much to the table! They’re packed with disease-fighting phytochemicals and gut-loving dietary fiber. Plus, they can help support normal ovulatory function, which is a beautiful bonus.

However, it’s important to note that some plant proteins come with antinutrients, like those sneaky lectins found in grains and legumes. These antinutrients can hinder nutrient absorption, though their effects can differ from person to person. The good news is that using specific food prep methods—like soaking, sprouting, or fermenting—can help minimize these effects.

Protein Quality and Hormone Health

The best types of protein to consume certainly spark a lively discussion. Some swear by the benefits of a plant-based diet, while others argue that high-quality animal proteins are essential for optimal health. No matter which camp you’re in, the key is to focus on a colorful array of organic protein sources, prioritizing whole and minimally processed foods.

Protein plays a crucial role in our hormone production, making it vital to ensure we're consuming enough to support a healthy hormonal balance. Did you know insulin, a major player in regulating blood sugar, comprises 51 amino acids? That means not getting enough protein can throw off your insulin response and disrupt blood sugar levels. Plus, a low-protein diet might not just affect insulin; it can also impact thyroid function and even lead to lower testosterone levels in women.

When it comes to finding the right type of protein for your unique self, remember that bio-individuality is your guiding star. Your best protein sources depend on personal preferences, lifestyle, and specific health needs. Exploring and honoring what truly works for your body can help you make informed and joyful choices in your protein journey.

Protein Needs

The recommended daily allowance (RDA) of protein for healthy adults with a minimal amount of physical activity is 0.8 grams per kilogram of body weight. Still, an individual's specific protein needs are bio-individual and will vary based on factors like age, stage of life, physical activity level, and health status. Protein needs may increase, for example, due to malnutrition, increased physical activity, pregnancy/lactation, or inflammation (someone with wounds, burns, cancer, or COPD may have significantly higher baseline protein needs). In addition, individuals with kidney disease (not on dialysis) will experience a significant drop in protein needs. Signs you're not eating enough protein include feeling hungry shortly after meals, frequent fatigue, thinning hair or brittle nails, and recurring illness. Eating more protein than needed can lead to calcium loss in urine, which can be especially problematic for anyone with a history of kidney stones. High-protein eating approaches may also be problematic for those with diabetes, kidney disease, or only one functioning kidney.

A general guideline for balancing these macronutrients can involve:

• 40% Carbohydrates

• 30% Protein

• 30% Fats

However, these ratios can be adjusted based on individual needs, activity levels, and health goals. Listening to your body and being mindful of how different foods affect your energy and mood can guide you in finding your perfect balance.

By incorporating a variety of these food sources and understanding the role each macro plays, you can create a delicious and holistic approach to your diet that nourishes your body and fuels your overall wellness.

Organic foods have minimal pesticide exposure and may help reduce associated hormonal health risks. When possible, try to include organic vegetables, fruits, grains, and legumes in your diet. You can check out the “clean 15” and “dirty dozen” to learn more about which vegetables to prioritize buying organic.

Eat early! Prioritizing breakfast within 60 minutes of waking offers a multitude of benefits that can set a positive tone for the entire day. It jumpstarts metabolism, helping to regulate blood sugar levels and providing essential energy after a night of fasting. A nutritious breakfast fuels the brain, improving concentration, memory, and overall cognitive function, making it easier to tackle daily challenges. Additionally, starting the day with a balanced meal can curb unhealthy snacking later on, promoting better food choices throughout the day. By embracing breakfast as a vital part of your morning routine, you're not just nourishing your body, but also fostering a mindful relationship with food that empowers you to show up for yourself and your day. Not a breakfast person or short on time? Toss some spinach, a banana, nut butter, and a scoop of your favorite protein powder into a blender with your favorite milk, and voilà! You've transformed simple ingredients into a nutritious breakfast that's not only quick but also fuels your body and mind for the day ahead.

Meal prepping can be a game changer for those busy mornings when time feels like a luxury we just can't afford or those evenings when you’re rushing to take care of the family after a long day at work. Spend a little time on the weekend chopping fruits and veggies, prepping sauces/marinades, etc. and you’ll have everything ready to whip up a delicious breakfast in seconds or eliminate the prep work out of dinner. Some things you can even pre-cook to cut down on cooking time (and dishes!). Don't underestimate the power of planning; a little prep can lead to big wins for your morning routine and your overall wellness journey!

Your health journey should be fun, so use this as an opportunity to experiment with new foods and different flavors. A diverse plate is a healthy plate. I hope you feel empowered to make the food choices that light you up, body and soul.

If you are looking for support in changing your lifestyle or eating habits, I’d love to be your coach on your journey. Through tailored guidance and a heartfelt approach, we will create a plan together to optimize your wellness through sustainable goals and actionable steps. Interested? Book your discovery call and let’s get started!