Eating Wisely for Hormonal Balance: The Woman's Guide to Good Health, High Energy, and Ideal Weight

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Nutritionist and international educator Sonia Gaemi offers women this step-by-step program of food solutions to support their hormonal systems. Readers will learn how food choices can increase metabolism, balance blood sugar and insulin, and cleanse the body of toxins. The program stresses food choices rich in antioxidants and phytohormones that can boost the immune system, reduce stress, and slow the effects of aging.

Most women, at some time in their lives, suffer from ...

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Overview

Nutritionist and international educator Sonia Gaemi offers women this step-by-step program of food solutions to support their hormonal systems. Readers will learn how food choices can increase metabolism, balance blood sugar and insulin, and cleanse the body of toxins. The program stresses food choices rich in antioxidants and phytohormones that can boost the immune system, reduce stress, and slow the effects of aging.

Most women, at some time in their lives, suffer from debilitating hormone-related physical or psychological symptoms . Clinical research suggests that diet and lifestyle changes effectively control these problems. This is a complete, step-by-step program of sensible and healthy eating advice designed especially for women.

From the first signs of puberty until well after the onset of menopause, women are acutely aware of the role hormones play in their lives. Most women suffer, at sometime in their lives, from some debilitating physical or psychological symptoms directly related to hormone imbalance. The most effective courses of treatment for these problems, further research indicates, start with changes in diet and lifestyle. The typical western diet (high in processed foods, rich with animal fats, and lacking important plant-derived chemicals called phytohormones) might fail to provide women with the support they need for healthy hormonal function.

This book, written by an educator and nutritionist with considerable experience studying the food habits of many cultures, offers you a complete, easy-to-follow program for making eating choices that can lead to better health through hormonal balance. Based on an insightful new approach to eating called the food wisdom pyramid, this program describes how the flavors and colors of foods indicate the presence of certain phytohormones that may help balance and regulate one of the body's most complicated systems. Drawing on memories from her world travels, cases from her private practice, and her own life experience, the author gives practical advice on how to use your own senses to know what foods your body needs. The program includes a section of delicious recipes, along with tips for shopping, meal planning, and eating well while traveling.

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Product Details

  • ISBN-13: 9781572243736
  • Publisher: New Harbinger Publications
  • Publication date: 3/1/2004
  • Series: Unassigned Series
  • Pages: 168
  • Product dimensions: 6.96 (w) x 9.98 (h) x 0.48 (d)

Meet the Author

Sonia Gaemi, EdD, RD, is a registered dietician and has a doctorate of international education. She runs a nutritional consulting practice in Berkeley, CA. An internationally known expert on multicultural food practices for self-healing, she has traveled and researched extensively. She organizes and attends conferences on food and health and is the principle investigator for the Public Health Institute of Berkeley in natural hormone therapy. Articles by and about her have appeared in The San Francisco Chronicle, The Oakland Tribune, American Fitness Magazine, Health Medicine Forum, and The American Dietetic Association's Magazine.

Visit the author at her Web site: www.drsonia.com.

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Table of Contents

Acknowledgments vii
Preface ix
Food for Hormonal Healing
Learning from the Past
The Wisdom of Stories
My Background
Four Things to Remember
Introduction to Food Wisdom 1
Eat for Health and Pleasure
A Revolution in Health Is Needed
Wise Eating for a Balanced Life
Who Else Can Benefit from This Book
Scientific Research
Alkalinity and Acidity
The Food Wisdom Pyramid
Balance Your Health with the Pyramid
The Pyramid Ways
The Food Wisdom Model
Food Wisdom Goals
Chapter 1 How Your Hormones Work 15
Food and Your Hormones
The Role of Estrogen and Progesterone
Your Personal Health Concerns
Women's Need for Balanced Hormones
Hormonal Eating Is a Lifelong Process
Eating Wisely for Hormonal Balance
Trans-Fatty Acids and Saturated Fat
Food Wisdom for Menopause
Healthy Hearts for Women
Lowering Blood Pressure with Heart Friendly Foods
Foods for Strong Bones
Integrating East and West for Body, Mind, and Spirit
Chapter 2 Food Wisdom for Life 41
Making the Kitchen the Center of Busy Lives
Keeping a Food Diary
Recording Methods
You Can Diagnose Problems
Realize Your Food Wisdom Goals
Your Kitchen: The Heart of Your Home
Food Wisdom Planning Goals
A Wise Shopping List
Chapter 3 The Cleansing Way for Energy and Health 60
Spring for Your Body and Mind
The Cleansing Way
Spiced Leafy Greens, Sprouts, and Fruits
Shopping and Preparing for Cleansing
Consider a Blender
The Cleansing Plans
Food Sensitivities
A Few Favorites
Chapter 4 The Morning Way 77
The First Food of the Day
Fiber Breakfast for Healthy Digestion and Daylong Energy
A Colorful Rainbow of Phytochemicals
Plant Protein for Bright Mornings and Alert Days
Variety through Grains
Root Vegetables
Putting Your Morning Way Plan into Action
Chapter 5 Tea, Oxygen, and Movement 94
Tea: Bridging East and West
Cultural Wisdom about Every Breath You Take
Move through Your Life for Fitness and Fun
Chapter 6 Snacking Your Way to Good Health 111
Wise Snacking
Learn to Snack on Healthy Food
The American Way of Snacking
The Positive Value of Snacking
Snacking to Satisfy Your Basic Urges
Eat Low Glycemic Foods for Steady Energy
Mother Nature's Bountiful Plant Foods
Indulge Your Senses with Healthy Choices
Snack Foods and Fat
Salt: How Much Is Too Much?
Setting Goals
Chapter 7 Healthy Weight and Healthy Hormones 126
Healthy Weight
Use the Food You Eat
Weight Gain during Midlife
Underweight or Overweight: Both Are Problems
The Role of the Food Industry
How You Look at It
Taking Control of Your Weight
The Glycemic Index and Weight Control
Insulin Resistance and Chromium
Insulin and Serotonin, the Mood Hormones
Foods That Help Manage Diabetes
Calcium and Weight
Tips for Maintaining a Healthy Weight
Your Thyroid Gland's Power over Weight, Life, and Death
Food Wisdom for a Healthy Weight
Chapter 8 Preventing and Relieving Major Symptoms of Hormonal Imbalances 147
Food Wisdom Prescriptions
Allergies or Food Sensitivities
Anemia and Fatigue
Arthritis or Osteoarthritis
Constipation and Irregularity
Diabetes
Diarrhea
Gastrointestinal Problems
Premenstrual Syndrome
Headaches and Migraines
Cancer Recovery and Support
Hair Loss
Heart Problems
High Blood Pressure
Complications from Hysterectomy
Hot Flashes or Sweating
Insomnia
Symptoms Associated with Menopause
Osteoporosis
Chapter 9 The Joy of Herbs and Spices 171
Spices and Herbs, Blended into Your Life
Relearning the Wisdom of Herbs and Spices
Spice and Herb Tips
The Art of Flavoring with Herbs and Spices
Chapter 10 Recipes for Balanced Hormones 183
The Basics
Morning Way Recipes
Salads and Greens
Soups
Fish
Snacks
Sweet Things
References 205
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