The Hormone Balance Cookbook: 60 Anti-Inflammatory Recipes to Regulate Hormonal Balance, Lose Weight, and Improve Brain Function

by Mia Lundin, Ulrika Davidsson

Overview

Women—we all want to eat right, live healthy, and rid ourselves of hormonal imbalance woes, whether we suffer from premenstrual syndrome (PMS), mood swings, painful periods and cramps, or menopause. And often, we’re not careful about what we eat, and our bodies begin to cry for help. Fortunately, the key to achieving hormonal balance is simply eating the right food!

Complete with sixty easy and healthy recipes, comprehensive and accessible chapters on the science and facts behind female sex hormones, a list of hormone-friendly foods and their nutrients, and a two-week diet plan, The Hormone Balance Cookbook is an informative and practical guide for every woman.

Whether you are twenty-five or fifty-five, learn about the four hormonal phases—from menstruation to postmenopause—and how consuming the right anti-inflammatory foods and vitamins can balance out fluctuating hormone levels to reduce stress and weight gain; mitigate the discomforts of oncoming PMS or menopause; prevent against diseases like osteoporosis; and improve digestion and brain function.

Keep your body’s nutrients balanced, your hormones happy, your brain alert, your body strong, and your life full—and eat the pain away!

Product Details

ISBN-13:	9781510745988
Publisher:	Skyhorse Publishing
Publication date:	02/22/2019
Pages:	168
Sales rank:	664,745
Product dimensions:	7.00(w) x 8.90(h) x 0.80(d)

About the Author

Mia Lundin is a nurse practitioner who specializes in gynecology and obstetrics. She ran The Center for Hormonal and Nutritional Balance, Inc. for seventeen years and is the author of Female Brain Gone Insane. Lundin lives in Santa Barbara, California.

Ulrika Davidsson is a diet and health expert. She has contributed to twenty-four books, which have sold over a million copies and been translated into twelve languages. She lives in Stockholm, Sweden.

Table of Contents

Foreword: The Right Diet Provides the Nutrition Your Hormones Need Mia Lundin 4

About Hormones 8

Are you losing your mind? 8

Your wonderfully interconnected body 9

Different types of hormones 10

The female sex hormones 11

Neurotransmitters 12

Serotonin and estrogen-a dynamic duo 13

Nutrients for serotonin production 13

Not enough food, or the wrong food 14

Your hormonal journey-from normal levels to menopause 15

The four hormonal phases 15

Phase 1 Normal hormonal balance 15

Phase 2 PMS-cyclically "crazy" 16

Phase 3 Perimenopause-no two days are alike 16

Phase 4: Menopause and postmenopause-where did life's joys go? 17

Where are you on your journey? 18

Do you suffer from hormonal imbalance? 18

Good nutrition goes a long way 19

Make sure to eat foods that … 19

Hormonal Balance 20

1 Food-the building blocks for hormones and a brain in balance 20

Fat 21

Protein 22

Carbohydrates 23

Minerals 25

Vitamins 27

2 Avoid inflammation 30

Stress and inflammation 31

Increase your intake of anti-inflammatory food 31

3 Balance your blood glucose 32

Opt for slow-release carbohydrates! 33

4 Keep your gut happy 34

Leaky gut syndrome 34

Dysbiosis 35

Common Symptoms of Dysbiosis 36

Dysbiosis and estrogen dominance 36

Modify your eating habits 36

5 Trim your digestion 38

A sign of good digestion 38

6 Lower your stress 39

What makes you happy? 39

Meditation, yoga, and breathing 40

Bioidentical Hormones 41

Bioidentical estrogen 42

Bioidentical progesterone 42

Hormone replacement therapy 42

Summary diet lists, and tables 44

Practical, diet tips-a summary 44

Include these foods in your diet 44

Avoid these foods 45

Examples of ingredients for hormonal balance 47

Nutritional deficiencies and their symptoms 48

Recipes: Food That Is Good For You And Your Hormones 50

Ulrika Davidsson 51

Breakfasts 52

Salads and warm soups 76

Main dishes 114

Desserts 142

A two-week diet plan 157

Glossary 160

Index 162

Sources 164

Conversion Charts 166