Cooking for Hormone Balance: A Proven, Practical Program with Over 125 Easy, Delicious Recipes to Boost Energy and Mood, Lower Inflammation, Gain Strength, and Restore a Healthy Weight

by Magdalena Wszelaki

Overview

A breakthrough program with more than 125 tempting, nutrient-dense recipes for thyroid conditions, Hashimoto’s, adrenal fatigue, menopause, endometriosis, fibroids, breast health, PMS, PCOS, and other hormonal imbalances.

Millions of women suffer from the life-altering, often debilitating symptoms resulting from hormonal imbalances: stubborn weight gain, fatigue, brain fog, depression, insomnia, digestive issues, and more. The good news is that most of these conditions are reversible. Integrative hormone and nutrition expert Magdalena Wszelaki knows this first-hand. Developing hyperthyroidism and then Hashimoto’s, adrenal fatigue, and estrogen dominance propelled her to leave a high-pressured advertising career and develop a new way of eating that would repair and keep her hormones working smoothly. Now symptom free, Magdalena shares her practical, proven knowledge so other women may benefit.

Drawing on current research and the programs she has developed and used to help thousands of women, she offers clear, concise action plans for what to remove and add to our daily diet to regain hormonal balance, including guides for specific conditions and more than 125 easy-to-prepare, flavorful, and anti-inflammatory recipes that are free of gluten, dairy, soy, corn, and nightshades and low in sugar.

Based on twenty hormone-supporting superfoods and twenty hormone-supporting super herbs—with modifications for Paleo, Paleo for Autoimmunity (AIP), anti-Candida, and low-FODMAP diets—these healing recipes include a terrific selection for everyday meals, from Sweet Potato and Sage Pancakes and Honey Glazed Tarragon Chicken to a Decadent Chocolate Cherry Smoothie.

With make-ahead meals, under-thirty-minute recipes, and time-saving tips and techniques, Cooking for Hormone Balance emphasizes minimal effort for maximum results—a comprehensive food-as-medicine approach for tackling hormone imbalance and eating your way to better health.

 

Product Details

ISBN-13:	9780062643131
Publisher:	HarperCollins
Publication date:	04/10/2018
Pages:	384
Sales rank:	479,369
Product dimensions:	7.38(w) x 9.12(h) x 1.17(d)

About the Author

MAGDALENA WSZELAKI, an integrative hormone and nutrition expert, is the founder of Hormones Balance, a practice that teaches women how to rebalance their hormones with nourishing food. She lives in Boulder, Colorado.

Table of Contents

Foreword Dr. Izabella Wentz vii

Introduction: Before You Begin 1

How to Get the Most from This Book 7

Chapter 1 The ABCs of Hormones

Part 1

Phase I Your Hormonal Foundation

Chapter 2 Healing Your Digestion for Hormonal Balance 31

Gut-Healing Guide 41

The Elimination Diet 44

Elimination Diet 14-Day Sample Meal Plan for Two 52

Chapter 3 Balancing Sugar Levels for Hormonal Health 56

Sugar-Balancing Guide 64

Sugar Balancing 14-Day Sample Meal Plan for Two 66

Chapter 4 Detoxing Your Liver for Hormonal Balance 70

Liver Detox Guide 75

Liver Detox 14-Day Sample Meal Plan for Two 77

Part 2

Phase II Your Hormonal Refinement

Chapter 5 How to Pick a Therapeutic Diet 81

Anti-Candida Diet Guide and Meal Plan 81

Low-FODMAP Diet Guide and Meal Plan 86

Paleo Diet Guide and Meal Plan 93

Paleo for Autoimmunity Diet Guide and Meal Plan 97

Chapter 6 Hormone- and Condition-Specific Guides and Meal Plans 103

Reversing Estrogen Dominance 103

Boosting Progesterone 109

Restoring Thyroid Health and Treating Hashimoto's 110

Adrenal Healing 116

Easing the Transition into Peri/Menopause (Low Estrogen) 121

Lowering High Testosterone Levels and Treating PCOS 126

Raising Low Testosterone Levels 127

Part 3 Techniques for Life

Chapter 7 Stocking Your Kitchen 135

In-Out Essentials 135

Sugars and Sweeteners 138

Fats and Oils 139

Buying and Prepping Tips and Tricks 140

Chapter 8 Traditional Food Preparation Techniques 146

Soaking and Sprouting 146

Fermenting 147

Cooking with Organ Meats 148

Chapter 9 Food Apothecary 150

20 Hormone-Balancing Superfoods 150

20 Hormone Power Herbs, Spices, and Mushrooms 151

Part 4 Recipes

Kitchen Basics 155

Breakfasts 179

Soups and Stews 210

Entrees 226

Salads and Vegetables 252

Dollops, Dressings, and Spreads 281

Drinks, Teas, and Tonics 299

Breads, Muffins, and Crackers 322

Desserts 336

Notes 357

Recipe Index by Protocol 361

Index 367

Editorial Reviews

While the recipes are showstoppers, Cooking for Hormone Balance also includes many of Magdalena’s innovative, targeted protocols for specific conditions. You will love her hormone balancing seed rotation protocol. My clients who have followed it report better moods, fewer hormonal acne breakouts, and normalized menstrual cycles.” — Izabella Wentz, PharmD, FASCP #1 New York Times bestselling author of Hashimoto’s Protocol  

“Cooking for Hormone Balance empowers women with the science behind how food can help balance hormones, and an abundance of simple, delectable recipes that will become every day go-to meals.”
— JJ Virgin, CNS, CHFS, New York Times bestselling author of The Virgin Diet and Sugar Impact Diet

“There are great books on women’s hormonal issues but very few provide recipes like Cooking for Hormone Balance. It’s time to rebalance your hormones with your fork!”
— Sara Gottfried, MD, New York Times bestselling author of The Hormone Cure, The Hormone Reset Diet, and Younger

“In this beautiful healing toolkit, Magdalena helps us with both the understanding of the true nature of hormonal balance and the practicalities of how to shift into vibrancy and vitality quickly and completely...Cooking for Hormone Balance is absolutely the most delicious medicine we could ask for.” — Kelly Brogan, MD, New York Times bestselling author of A Mind of Your Own

“It is no secret that you can only lose weight if your hormones are in balance. Magdalena shows you how to identify which of your hormones may need help and shares her plan, including simple and delicious meals, to help get them back in line, including options for paleo dieters.” — Alan Christianson, NMD, New York Times bestselling author of The Adrenal Reset Diet

“Cooking for Hormone Balance is the first book to show how scrumptious, fast, and easy food can rebalance your hormones, including your thyroid hormones, and free you from a long list of annoying and debilitating symptoms. A must-have for any woman with hypothyroidism.” — Dana Trentini, EdM, MA, founder of HypothyroidMom.com with over one million followers

“Our daughters are now experiencing hormonal challenges at a much younger age than we have. This book is a must-get to help women reclaim their sacred hormonal balance.” — Amy Myers, MD, New York Times bestselling author of The Autoimmune Solution and The Thyroid Connection

“If you’re tired of your hormones holding you hostage, this book gives you all the tools you need to break free and be slim, healthy, and happy. What’s more, the recipes are awesome!” — Dr. Kellyann Petrucci, New York Times bestselling author of Dr. Kellyann’s Bone Broth Diet and Host of the PBS special “21 Days to a Slimmer, Younger You”

“Due to the heavy burden of environmental toxicants and endocrine disrupting chemicals, as well as increasing psychological stressors, most of our patients struggle with hormone balance.  Magdalena has done it again with an amazing approach using real food and delicious recipes to heal the body and regain balance.” — Jill C. Carnahan, MD, ABFM, ABIHM, IFMCP

“This superb book shows how delicious, easy-to-prepare food can rebalance your hormones and free you from a long list of annoying and debilitating symptoms. Magdalena astutely portrays how food choices impact a variety of health issues.  Strongly recommended for any woman with hormone issues!” — Steven Masley, MD, FAHA, FACN, FAAFP, CNS, author of The Better Brain Solution.

“Easy to prepare, delightfully intuitive, and mouthwateringly delicious recipes…Cooking for Hormone Balance offers a clear, easy to follow A to Z guide for healing hormone imbalance, the gut, and inflammation. Magdalena’s knowledgeable, encouraging voice supports you every step of the way, empowering you to make the right choices for you” — Yasmina Ykelenstam, founder of HealingHistamine.com

“Better hormones have never tasted so good! Magdalena’s incredible recipes and practical hormone guide makes this an essential book in every woman’s kitchen.” — Dr. Jolene Brighten, author of Healing Your Body Naturally After Childbirth

“Hormone imbalances are often a root cause of Breast Cancer and many other dis-eases. Cooking for Hormone Balance provides a solution by deliciously making food your medicine.  These recipes are easy to prepare and tantalize your taste buds!”  — Dr. Veronique Desaulniers, author of Heal Breast Cancer Naturally and founder of BreastCancerConqueror.com

 “Magdalena beautifully weaves together the science behind hormone balance with simple and delicious recipes that will become everyday favorites. She teaches you how to uncover the root causes of your hormone imbalances. This book empowers you to take charge of your own health—a must-have for every woman!” — Andrea Nakayama, functional nutritionist and founder and CEO of Functional Nutrition Alliance

“Finally, a cooking guide designed to help the modern woman navigate her hormones and body through proven science and delicious easy-to-eat meals. I’ll be recommending this to family and friends for years to come.”  — Steven Wright, founder of scdlifestyle.com

“This book is so much more than thyroid-healing recipes. . . Magdalena is a master researcher and genius chef who is an inspiration to me, in how she has healed from trauma, toxicity, and genetic disadvantages, to serve others on their path to health.”  — Robyn Openshaw, MSW, bestselling author of Vibe and The Green Smoothies Diet

 “Magdalena empowers women to dive deep into their health and to find balance again through cooking positively delicious whole foods. It’s a powerful, must-read book for all women.” — Jenny McGruther, founder of nourishedkitchen.com

“Well-researched and gorgeously designed, Cooking for Hormone Balance sets a new standard. And the food is delicious!” — Leanne Ely, CNC, creator of savingdinner.com

 “Cooking for Hormone Balance is so much more than just a cookbook. I’m impressed by the wealth of information about hormones—how they work, how to assess them, and how to restore balance using whole fresh foods.” — Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, founder of the Institute of Nutritional Endocrinology and bestselling author of Unstoppable Health

“Highly recommended. Magdalena’s recipes and approach, using food as nourishment for our body and to balance our hormones, are exceptional. With such a good foundation in the use of herbs and spices and cooking fundamentals, she makes every one of her recipes a treat for the mind, body, and spirit.” — Anna M. Cabeca, DO, FACOG, ABAARM, creator of top selling products Julva, MightyMaca, and the online program Magic Menopause

From the Publisher

Cooking for Hormone Balance empowers women with the science behind how food can help balance hormones, and an abundance of simple, delectable recipes that will become every day go-to meals.”

JJ Virgin

If you’re tired of your hormones holding you hostage, this book gives you all the tools you need to break free and be slim, healthy, and happy. What’s more, the recipes are awesome!

Dr. Kellyann Petrucci

This superb book shows how delicious, easy-to-prepare food can rebalance your hormones and free you from a long list of annoying and debilitating symptoms. Magdalena astutely portrays how food choices impact a variety of health issues.  Strongly recommended for any woman with hormone issues!

Steven Masley

Due to the heavy burden of environmental toxicants and endocrine disrupting chemicals, as well as increasing psychological stressors, most of our patients struggle with hormone balance.  Magdalena has done it again with an amazing approach using real food and delicious recipes to heal the body and regain balance.

Jill C. Carnahan

Cooking for Hormone Balance is the first book to show how scrumptious, fast, and easy food can rebalance your hormones, including your thyroid hormones, and free you from a long list of annoying and debilitating symptoms. A must-have for any woman with hypothyroidism.

Dana Trentini

It is no secret that you can only lose weight if your hormones are in balance. Magdalena shows you how to identify which of your hormones may need help and shares her plan, including simple and delicious meals, to help get them back in line, including options for paleo dieters.

Alan Christianson

While the recipes are showstoppers, Cooking for Hormone Balance also includes many of Magdalena’s innovative, targeted protocols for specific conditions. You will love her hormone balancing seed rotation protocol. My clients who have followed it report better moods, fewer hormonal acne breakouts, and normalized menstrual cycles.

Izabella Wentz

In this beautiful healing toolkit, Magdalena helps us with both the understanding of the true nature of hormonal balance and the practicalities of how to shift into vibrancy and vitality quickly and completely...Cooking for Hormone Balance is absolutely the most delicious medicine we could ask for.

Kelly Brogan

There are great books on women’s hormonal issues but very few provide recipes like Cooking for Hormone Balance. It’s time to rebalance your hormones with your fork!”

Sara Gottfried

Our daughters are now experiencing hormonal challenges at a much younger age than we have. This book is a must-get to help women reclaim their sacred hormonal balance.

Amy Myers

Cooking for Hormone Balance is so much more than just a cookbook. I’m impressed by the wealth of information about hormones—how they work, how to assess them, and how to restore balance using whole fresh foods.

Dr. Ritamarie Loscalzo

Finally, a cooking guide designed to help the modern woman navigate her hormones and body through proven science and delicious easy-to-eat meals. I’ll be recommending this to family and friends for years to come.” 

Steven Wright

This book is so much more than thyroid-healing recipes. . . Magdalena is a master researcher and genius chef who is an inspiration to me, in how she has healed from trauma, toxicity, and genetic disadvantages, to serve others on their path to health.” 

Robyn Openshaw

Hormone imbalances are often a root cause of Breast Cancer and many other dis-eases. Cooking for Hormone Balance provides a solution by deliciously making food your medicine.  These recipes are easy to prepare and tantalize your taste buds!” 

Dr. Veronique Desaulniers

Better hormones have never tasted so good! Magdalena’s incredible recipes and practical hormone guide makes this an essential book in every woman’s kitchen.

Dr. Jolene Brighten

Magdalena beautifully weaves together the science behind hormone balance with simple and delicious recipes that will become everyday favorites. She teaches you how to uncover the root causes of your hormone imbalances. This book empowers you to take charge of your own health—a must-have for every woman!

Andrea Nakayama

Highly recommended. Magdalena’s recipes and approach, using food as nourishment for our body and to balance our hormones, are exceptional. With such a good foundation in the use of herbs and spices and cooking fundamentals, she makes every one of her recipes a treat for the mind, body, and spirit.

Anna M. Cabeca

Well-researched and gorgeously designed, Cooking for Hormone Balance sets a new standard. And the food is delicious!

Leanne Ely

Easy to prepare, delightfully intuitive, and mouthwateringly delicious recipes…Cooking for Hormone Balance offers a clear, easy to follow A to Z guide for healing hormone imbalance, the gut, and inflammation. Magdalena’s knowledgeable, encouraging voice supports you every step of the way, empowering you to make the right choices for you

Yasmina Ykelenstam

Magdalena empowers women to dive deep into their health and to find balance again through cooking positively delicious whole foods. It’s a powerful, must-read book for all women.

Jenny McGruther