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Food, Fads, and Hormones:
How to Add It Up
Dr. Lauren Phillips
Sugar Land Women’s Health
Which represents your diet?
Healthy Diet
Basics for a Healthy Diet
 Balance of carbohydrates, protein, and fat
 USDA recommends 45-65% of calories from
carbohydrates, 10-35% from protein, and
20-35% from fat
Not all Carbs are Created Equal
Good Carbs:
 Fresh Fruit
 Non Starchy Veggies
 Whole Grains
 Nuts
 Legumes
 Unsweetend Dairy
Products (yogurt, skim
milk, cottage cheese)
Bad Carbs
 Refined grains (white
rice, pasta)
 White Potatoes
 Soft Drinks
 Sugar
 Candy, Cookies, Cake
 Thick white bread
Good sources
 Lentils
 Legumes
 Lean Poultry
 Egg Whites
 Grass Fed Beef (lean
 Tofu
 Low fat Dairy
Bad Sources
 Bacon, sausage, hot
 Farm Raised Fish
 Caged poultry injected
with hormones
 Fast Food
 Cheese high in
Saturated Fat
The Skinny on Fat
 Monounsaturated, Polyunsaturated,
and Omega 3 Fatty acids are the
GOOD sources
 Trans Fat and Saturated Fat are
the BAD Sources
Good Fats
Olive oil and “seed” oils
All seeds
Fatty ocean fish (tuna, salmon, mackerel,
Bad Fats
High Fat cuts of meat
Ice cream
Packaged snack foods
Fried foods
Cheese 
How do Certain Diets Affect
 Standard American Diet- “S.A.D”
 Comprised of little protein and vegetables,
high sugar, fat, and processed foods
SAD diet equals SAD body
 Sugary fatty foods cause increase in insulin resistance
 Insulin resistance causes alterations in hormones that can
lead to:
 obesity,
 irregular and heavy periods,
 facial hair growth,
 acne
 hair loss,
 Infertility
 Type 2 Diabetes
Insulin resistance
Low Carb = Low Energy
 Very Low Carb diet- ie Atkins and South
Beach, can affect thyroid hormones
 Going low carb abruptly can cause
“hibernation syndrome”
 Characterized by fatigue, cold
extremities, hair loss, high LDL
cholesterol levels, slow metabolism,
weight gain
Low Carb + rT3 = Hibernation Syndrome
Hibernation syndrome
500 calories + Hcg = Unsustainable
Weight loss?
 “Hcg diet” combines injections of the pregnancy
hormone with an extremely low calorie diet
 Theory based on Hcg’s ability to mobilize fat in
pregnant women to nourish a growing fetus
 FDA says “Fraudulent and Illegal” when sold for
weight loss
 Side effects related to high doses of hormone:
headaches, breast tenderness, ovarian
Recipes for Success
 DASH = Diet Approaches to Stop
 Mediterranean Diet
 Rainbow Diet
 Low Calorie
DASH diet
 Rich in fruits, veggies, low fat dairy, whole
grains, poultry, beans, seeds, nuts
 Minimizes salt, sweets, added sugars, trans
fats, and red meats
 Nutrients associated with lowering BPpotassium, magnesium, calcium, fiber
Mediterranean Diet
 Plant based meals with smaller amounts of
 More servings of grains, fresh fruit and
veggies, beans, nuts
 Foods high in Fiber
 Olive oil as main source of flavor and food
 Food prepared and seasoned simply without
sauces or gravies (ie lemon and spices)
Less is More
Red Meats
Sweets and Desserts
High Fructose Corn Syrup
Rainbow Diet
Based on principle that “colorful” foods (ie
fruits and veggies) have antioxidants and
enzymes that promote weight loss to
reduce cancer and heart disease risks
9 servings of fruits and vegetables a day
Minimize “beige” food- cookies, chips,
breads, etc
Simple Equation to Lose Weight
 To lose weight, calories burned must
exceed calories consumed
 The way we choose calories is important
contributing factor
 ADD calories high in fiber, good proteins
and carbs, omega 3 and unsaturated fats
 SUBTRACT empty calories with little
nutritional value
ADD exercise!
 3-5 times per week of moderate to
strenuous exercise for at least 30 minutes
Apps to Help
Lose It!
Run Keeper
My Fitness Pal
Weight Watchers
Take Steps Toward a Healthier You
 “Compassionate and Personalized Health
Care” at Sugar Land Women’s Health
 Located in the Memorial Hermann
Professional Bldg- Suite 430
713-578-3823 for an appointment