Choosing Hormone-Balancing Foods

Hormone-balancing foods are good for your gut, your liver, your brain, and your mitochondria (the energy factories in each cell). Good quality foods support your cells and keep your hormones at optimal levels, according to Dr. Mariza of the Essentially You podcast.

• Before shopping for these nutrient-rich, yummy foods, it is important to do a kitchen makeover. You need to essentially purge all the unhealthy foods from your cabinets and fridge. Because if you keep the junk, you will eat the junk, she says.

The hormone saboteurs include: alcohol (killer for brain, gut, liver); processed red meat; processed oils; sweets; chips and anything fried; sodas; junk food; peanuts; processed grains; and most dairy.

• Essentially anything salty or sugary that you reach for when craving junk is what you need to get rid of. Donate the items if throwing food away makes you feel bad!

• Jill’s tip: Remove the big offenders but maybe keep a favorite treat that you can have for special occasions! Life is short 😊

Now you are ready to head to the grocery store. Essentially, it is important to focus on getting good quality fiber (green leafy & starchy veggies, nuts & seeds), organic/clean protein, and healthy fats for hormone support

• Become Label Savvy (beware of health promises, did deeper; focus on the ingredient list and aim for 5 ingredients or less; ensure you can pronounce the ingredients; remember the ingredients at top of list are most prevalent)

• Aim to Shop the Perimeter where most of the healthy food is located. Produce should make up 80% of your cart: focus on non-starchy veggies (leafy greens, broccoli; tomatoes; kale); as well as root veggies (sweet potatoes; carrots); berries (all types); lemons/limes; avocado.

• Avoid the Dirty Dozen, those foods that are most contaminated with pesticides, unless you can get organic. Wash everything thoroughly.

o Dirty Dozen (buy organic): strawberries, collard greens/kale/spinach, nectarines, spinach, apples, grapes, tomatoes, cherries, peaches, pears, bell & hot peppers, celery, potatoes.

o Clean 15 (no need to get organic): eggplant, asparagus, broccoli, pineapple, onion, papaya, cabbage, kiwi, cauliflower, melon, sweet corn, sweet peas, mushrooms, cantaloupe, avocados.

• Buy Quality Dry Goods like nuts & seeds; healthy grains; legumes and/or beans; herbs, spices & seasonings.

• Pick some Healthy Fats like avocados, avocado oil, extra virgin olive oil, extra virgin cold-pressed coconut oil.

• Choose Clean Proteins like organic chicken & turkey; wild caught seafood; free range bison & lamb; organic O3 eggs.

Food Swaps: Instead of X: Try Y

1. Alcohol (beer, wine, spirits): herbal teas, sparkling water with lime/lemon; water infusions;

2. Candy: cherries with dark chocolate; almond butter on almond crackers; apples with cinnamon or almond butter; cashews/almonds with dark chocolate

3. Cheese: butternut squash puree with sage/thyme; sweet potatoes; olives; dairy chocolate

4. Sugary, milky coffee: decaf or regular coffee with cinnamon; iced coffee with almond milk; matcha or green tea

5. Crunchy things: veggies, raw nuts, pumpkin seeds, air-popped popcorn

6. Fried Food: roasted veggies, air-fried sweet potato fries, roasted and steamed broccoli with lemon; veggies and hummus

7. Ice Cream: cashew ice cream; smoothies

8. Protein Bars: try eating celery or whole grain crackers with natural peanut butter/almond butter spread sprinkled with nuts/seeds/berries

9. Sugary Drinks: iced tea, sparkling water, hibiscus iced tea (stabilizes blood sugar & works as a roto rooter your arteries)

Dr. Mariza’s go-to buys every week at the grocery store include:

• Matcha tea (provides massive antioxidant punch, boosts metabolism) energy, focus, boosts immune, laser focus, calm energy;

• Coconut oil (hormone; great for gut);

• Avocados, rich in vitamin B, E, potassium and fiber;

• Raw butter/grass fed ghee;

• Cold water fish (salmon, tuna);

• Egg yolks;

• Green leafy veggies (1/2 pound a day);

• Almonds; Brazil nuts;

• Broccoli sprouts (breaks down estrogen in the body);

• Cruciferous veggies (broccoli, cauliflower) crowd out environmental toxins; cleans up shop;

• Bone broth soups (healing for the gut; provides collagen elasticity);

• Pomegranates (include 100 polyphenols; good for blood sugar levels);

• Sweet potatoes; winter squashes; pumpkins;

• Berries;

• Grass fed meat for protein;

• Fresh herbs including cilantro, basil, mint.

**Content provided for educational and informational purposes only. It is derived from information from Dr. Mariza Snyder’s Essentially You podcast. It is not to be considered medical advice.**