Download Food, fads, and hormones: How to see clearly

Food, Fads, and Hormones:
How to Add It Up
Dr. Lauren Phillips
Sugar Land Women’s Health
LaurenPhillipsMd.com
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
 www.choosemyplate.gov
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
Protein
Good sources
 Lentils
 Legumes
 Lean Poultry
 Egg Whites
 Grass Fed Beef (lean
cuts)
 Tofu
 Low fat Dairy
Bad Sources
 Bacon, sausage, hot
dogs
 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
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Olive oil and “seed” oils
Avacado
Nuts
Soymilk
All seeds
Fatty ocean fish (tuna, salmon, mackerel,
trout)
Bad Fats
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High Fat cuts of meat
Ice cream
Margarine
Shortening
Packaged snack foods
Lard
Fried foods
Cheese 
How do Certain Diets Affect
Hormones?
 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
hyperstimulation
Recipes for Success
 DASH = Diet Approaches to Stop
Hypertension
 Mediterranean Diet
 Rainbow Diet
 Low Calorie
DASH diet
 Dashdiet.org
 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
meats
 More servings of grains, fresh fruit and
veggies, beans, nuts
 Foods high in Fiber
 Olive oil as main source of flavor and food
preparation
 Food prepared and seasoned simply without
sauces or gravies (ie lemon and spices)
Less is More
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Red Meats
Sweets and Desserts
Eggs
Butter
High Fructose Corn Syrup
Rainbow Diet
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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
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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