Hormone Balancing Foods

Aug 16, 2012 by

Hormones

 

Hello My Lovies,

A little while ago, I wrote an article about ” Cellulite and How To Get Rid Of It “. From that article I made it a main point, to get rid of cellulite you have to balance your hormones.  When your hormones are out of balance, cellulite is actually the least of your problems, because unbalanced hormones can cause mood swings and depression, sleep problems, lack of energy and sluggish immune system. Since all of our systems are connected, if one goes out of balance so do the rest.

I’ve been researching into this info for a very long time now, because nutrition is always the cause of any health problems that might occur.  From all the foods that I’ve read about, I picked the top beneficial and nutrient dense.  Balancing our hormones naturally using only nutrition and exercise will make a huge difference in the quality of our life.

I already shared with you that Maca Powder is a great supplement to take that will help you to balance your hormones, as well as the Wild Yam cream, which helps to balance estrogen. Now I would like to share with you a list of foods that will help you to balance your hormones. Include these foods in your daily regimen as much as you can and you will balance your hormones, burn fat, build muscle and rid your body of toxins.

 

Protein – Fish, Lean Meat & Poultry

 

I believe that fish is one of the best sources of protein, because some fish is very high in omega-3 fatty acids and zinc, zinc helps with the increase of grouth hormone ( HGH ) in our body, which burns fat and regenerates our cells.

My personal choices of fish are:

  • Wild Salmon
  • Talapia
  • Tuna ( you can use the one that is canned, just make sure it’s low on sodium )
  • Shrimp
  • Red Snapper
  • Scallops
  • Trout
  • Cod
  • Lobster
  • Maskerel
  • Oysters
  • Halibut

 

Poultry

 

Poultry helps to increase testosterone production and in general is high in amino acids. Make sure you purchase the one without hormones or antibiotics, free range.

  • Skinless Chicken Breast ( I have to be honest, I never take the skin off my chicken because I love it so much. But I am aware that chicken skin is not very healthy, since I eat healthy most of the time, I think it’s OK to have a little chicken skin )
  • Skinless Turkey Breast

 

Lean Meats & Eggs

 

For me personally and I am only speaking of my self, lean red meat is number one choice for protein. I try to eat red meat at least 3 times a week. It’s the only source of protein that gives me insane amount of energy and makes me feel the best. Red meat is also considered best choice for muscle growth.  Even though in my Fitness Book it says that Whey protein is the best, then it’s eggs, I have to say that I personally disagree with that.  No protein powder can ever replace real food, but it is convenient. 

Red meat contains very important key components that speed up your metabolism such as Iron, Vitamin B, Creatine, Amino Acids, Zinc and chromium ( chromium is a mineral ). Chromium helps to regulate blood sugar, which makes you not crave sweets. I actually take chromium in capsules on and off, it’s quite amazing with helping me control my sugar cravings.

My personal preferences of red meat are:

  • Sirloin
  • Flank Steak
  • Lamb

Avoid Pork, it has way too much fat in it, you can have it occasionally but don’t overdo it.

  • Eggs – but only organic, never conventional. Eggs are considered to be a detox food and the protein from eggs is very high quality which get’s absorbed by our body very fast. I recommend eggs as your post workout protein.

 

Dairy

 

Dairy is promoted by the food industry as good for you product, but with my multiple research and experience with Cow’s dairy it doesn’t have such good effects on your body, especially your hormones. Cow’s dairy doesn’t get digested very well by our body, but Goat products get digested quite easily. I would also recommend getting these products without hormones or antibiotics added to them. Goat milk is actually very beneficial to our health, I wrote an article about goat milk and it’s benefits vs cow’s milk, you can take a looksie for more info.

  • Goat Products – are all beneficial ( milk, yogurt, cheese )

 

Beans and Legumes

 

I am not a big lover of beans and I don’t eat them as often as I should. But some beans are also knows as hormone balancing foods as well as good source of protein when combined with other foods. They are also very high in fiber which helps you to control your appetite. Beans is a great choice for vegetarians.

My personal Choice For Beans:

  • Black Beans
  • Red Beans
  • Garbanzos
  • Kidney Beans
  • Pinto Beans
  • Lentils

Avoid Soy Beans – unless you are over 40. For women over 40 soy is very beneficial because of the estrogen it contains. But if you are under 40 you definitely don’t need all that extra estrogen.

 

Vegetables

 

Organic vegetables is one of the best ways to naturally detox the body. They contain a lot of nutrients that help to balance out blood sugar levels. The more vegetable you eat, the better your system will function and burn fat.  I suggest eating at least 3-4 servings a day.

Here is the list of most beneficial veggies, that scored the highest on Andi Scores of the most nutrient dense. Next to each veggie, I will place their score, 1000 is the most nutrient dense:

  • Kale – 1000
  • Collard Greens – 1000
  • Bok Choy – 824
  • Spinach – 739
  • Brussel Sprouts – 672
  • Arugula – 559
  • Cabbage – 481
  • Romaine – 389
  • Broccoli – 375 ( I bet you are surprised that it’s not the highest nutrient density )
  • Cauliflower – 295
  • Green Pepper – 258
  • Artichoke – 244
  • Carrots – 240
  • Asparagus – 234

 

Of course all veggies are good for you, but I wanted you to know which ones have the most amount of nutrients. I always recommend to eat veggies raw, that way you will get all of the nutrients. Cooked veggies are dead and have no nutrients at all.

 

Fruits & Berries

 

Fruits are a great source of fiber, and they also help with detoxifying your system. I recommend you eating at least 2 whole fruits a day. Not the canned fruit, or fruit juice, but real whole fruit. I always recommend buying organic fruit, there isn’s really that much of a difference in price, but they are full of flavor and nutrients, where conventional fruit isn’t. Your best selections are:

  • Organic Apples
  • Cherries
  • Bananas
  • Blackberries
  • Blueberries
  • Dates
  • Figs
  • Grapefruit
  • Grapes
  • Honeydew
  • Lemon
  • Papaya
  • Mango
  • Oranges
  • Pineapple
  • Plums
  • Prunes
  • Raisins
  • Raspberries
  • Strawberries
  • Tomato ( yes it’s a fruit )
  • Watermelon

 

Grains

 

I think grains have developed a very bad reputation and carbs in general. I find more and more people these days that keep restricting their carbohydrates intake to almost non existent. Whole grains also help us to build muscle and help to stimulate the release of appetite suppressing hormones. From my own personal experience with cutting out the grains completely, I noticed not only a huge drop in energy, but a lot of muscle loss as well. It’s all about choosing the right grains closest to their natural form.

I personally don’t think Whole Grain Bread is that healthy, to me it’s pretty far from grain’s natural form. Below is a list of the most nutritious grain:

 

  • Buckwheat ( Raw )
  • Old Fashioned Oats
  • Quinoa
  • Amaranth
  • Spelt
  • Rye

 

Healthiest Hormone Balancing Fats

 

Another mistake that so many people make is cutting out all of the fat from their nutrition. Your fat intake should be at 20% daily, never less.

  • Almonds ( Raw )
  • Almond Butter ( Raw )
  • Avocado
  • Brazil Nuts
  • Flaxseeds
  • Flaxseed Oil
  • Hazelnuts
  • Olive Oil
  • Pecans
  • Pumpkin Seeds
  • Sesame Seds
  • Sunflower Seeds
  • Walnuts
  • Walnut Oil

 

Stay Healthy My Lovies!

Hugs,

Tati

 

Photo Credit


  • daybelis garcia

    Loved this as always tati brilliant work;)

    • http://www.lovingfit.com Tatianna

      Thank you sweetie :)

  • eliza

    loved all of the info, the only thing i have researched differently is as to eating kale/collard greens and all cruciferous vegetables should NEVER be eaten raw…as they actually contain thyroid inhibitors goitrogens…people who are hypothyroid must steam/cook these veggies…otherwise healthy individuals can probably consume them raw sometimes without ill effects…let me know what you think

    • http://www.lovingfit.com Tatianna

      Hey Eliza,

      That’s the first time I’ve ever heard that, I’ve always eaten kale/collard raw, when I do I always feel really energetic, but if I cook it’s not the same. I will definitely do more research about it, thank you for letting me know.

      • Kim

        I have never heard of this, either. I am take thyroid meds and always eat kale raw in smoothies. I will have to do some research on that. Thanks for the great article Tatianna, they are always very informative. I notice haddock didn’t make your fish list-is that because you don’t like it or it’s not as good for you as the others? Haddock is my favorite fish (other than fresh salmon or trout).

        • http://www.lovingfit.com Tatianna

          Hi Kim,

          I’ve never heard of Haddock, now I really want to try :)

    • MaiCarInMtl

      I’ve heard something similar about lightly steaming or cooking these veggies to overcome these issues. Also, some people here and there have talked about “massaging” the kale leaves to make it easier to digest. I don’t seem to have any problems with it though and love using kale as one of the elements in my fruit and veggie smoothies. I also love making kale-based salads rather than using regular lettuce. I love the crispness of the leaf.

  • saretta

    Thank you for this useful info! I just have to ask, HOW do you eat your buckwheat RAW? I cannot imagine…

    • http://www.lovingfit.com Tatianna

      Ohh no, I buy it raw, not the roasted kind. Then I soak it in water overnight so it becomes soft, then I place it on low heat for 5 min and it’s yam :)

      • MaiCarInMtl

        Hi Tatianna, I eat buckwheat “raw. Soaked overnight, then rinse it thoroughly in the morning, throw it in the blender with some strawberries, half a banana, some vanilla and a date or two. I sometimes throw in some protein if I feel like it. It’s almost like a porridge in the end. My husband wasn’t too thrilled about it, but I quite like it.

    • http://www.facebook.com/julijana.gircyte Julijana Gircyte

      as Tatianna, i soak buckwheat too, but i never cook it. either soak in hot water, that way they will be ready much sooner, or overnight. but i usually soak them in hot water without any cooking.

  • marienchenkaefer

    Thanks so many helpful lists! I was glad to see I already love most of the stuff on them :) Do you only use goat milk / goat dairy products? I know it is in the list of grains so I hope you don’t mind me asking: What about oat, spelt, rice milk ?

    • http://www.lovingfit.com Tatianna

      Yes I only eat goat products, I wouldn’t have rice milk, but you can have unsweetened Almond milk, that’s what I drink. It’s not super beneficial unless you make homemade. I’ve never had spelt or oat milk before, maybe it’s time I try it, but I do love hemp milk.

      • marienchenkaefer

        Thanks to you I am totally into goat milk now ^^ Never realized they have that. I love that it is not low fat- personally I doubt that skimmed stuff is in anyway good for our bodies. Sure you should not go overboard on it, but it just does not seem right to turn milk/ yogurt / cheese into something that just tastes like pure chemistry causethats probably all that is left in it.
        Today I even found spelt with almond (I just buy these different kinds of milk in organic stores so I am gonna stay with the rice milk too I love the taste): Can definitely recommend spelt and oat and even rice, but I guess you have different products in the US as I already mentioned that I can find Turkey and Cottage cheese nowhere. It is so sad but just uncommon in germany.. never seen hemp milk here either!

        • http://www.lovingfit.com Tatianna

          Yep I totally agree! I can’t stand anything low fat and fat free, just get everything whole cause it’s doesn’t have any processing at all.

          Today I saw oat milk and I though of you, I will give it a try next time when I finish my hemp milk.

          • marienchenkaefer

            :) Now I am gonna be the oat milk gal ^^ If you try it, let me know what you think.
            didn’t expect you to be on the same page concerning low fat, that is great. I hope than at least in 2 days you can take some time off! And I look forward to the abs workout you said youre gonna shoot..

  • Dina

    Do you eat organic beef or conventiuonal?

    • http://www.lovingfit.com Tatianna

      I only eat organic beef, never conventional.

  • http://www.lovingfit.com Tatianna

    Yes girlie, you are very very healthy eater :)

    • daybelis garcia

      Lol thanks:)

  • http://www.lovingfit.com/ Lvette_1

    This is a sensible eating/food post. Lean red beef is great for muscle gain, but vegetarians can still gain muscle without aminal protein (I have a nephew who has never eating animal protein in his life and his ripped). I buy whole organic cow’s milk, every now and then I find whole goat milk in my grocery store to buy (I’m not into skim or fat free). I refuse to buy commercial almond milk for the exact reason you mentioned. I was never a no carb kinda gal. I eat all type of carb, even the evil white carbs in moderation. I love fruits; I eat at least 4 per day I can’t live without them. I need to give eating raw kale & collard greens a try since I always saute them.
    From my hubby’s body building days we eat the 40-40-20 way and we’ve found this to be the best for us. I agree with you Tati, nothing beats a really good crispy chicken skin; and I would add crackling crispy pork skin too.

    • http://www.lovingfit.com Tatianna

      I’m so with you on the skim and fat free, I can’t eat anything that is fat free, it just tastes strange and I know it’s quite processed too. I love the 40-40-20 way of eating too, that is my favorite.

      If you do make raw kale, make it like this:

      Cut Kale in tiny pieces,

      Make a dressing from olive oil and vinegar, add some minced garlic. It tastes so good this way, yam!

      • http://www.facebook.com/julijana.gircyte Julijana Gircyte

        what does it mean 40-40-20?

        • http://www.lovingfit.com Tatianna

          Hey Julijana,

          It means your daily intake should be 40% Protein, 40% carbs, 20% good fat )

  • http://www.facebook.com/profile.php?id=554024227 Laura Dias De Almeida

    Can we please stop spreading the myth that all vegetables are necessarily more beneficial in their raw form? This is a gross generalisation and is simply not true: if you are willing to check your facts, you will find that many vegetables such as carrots, spinach, mushrooms, asparagus, cabbage and peppers
    supply more antioxidants to the body if they have been cooked.
    We are not talking about “cooked to death” veggies here, of course, and neither am I saying that all vegetables should be cooked before consumption, I’m just trying to introduce some nuance; things are very rarely completely wrong or completely right, wouldn’t you agree?
    In the end, what we eat is ultimately up to each one of us, our tastes, beliefs and ethics, but any article purporting to be recommending best practice should be careful about checking facts first, based on the scientific evidence avalaible at the time.

    • daybelis garcia

      Laura, Tati just brings us her opinion .. If you like your veggies cooked then go ahead continue eating it that way. by no means is she banning us from eating it how we like it. personally I lightly steam most of my veggies

      • http://www.facebook.com/julijana.gircyte Julijana Gircyte

        as far as I have read all nutrition books, all of them give advice eating as much raw as possible, and it makes a lot of sense without any scientific articles or proof.

        • http://www.lovingfit.com Tatianna

          Yep, that’s exactly what I say. It just makes perfect sense )

    • http://www.lovingfit.com Tatianna

      Laura,

      I am just giving you my opinion and advice, but it is just advice and this is how I eat. I am not forcing anyone else to do what I do. It is up to each individual how they want to take that advice and if they want to follow it or not. You can eat your veggies the way you like them, but I will eat mine raw.

    • ksw

      I think Laura was just trying to point out that saying that cooked veggies “are dead and have no nutrients at all” is inaccurate and there are studies that say for some veggies even the opposite is true.
      Of course everyone should take advice with a grain of salt. And of course everyone is entitled to their own preference. But I also agree that when it come to giving nutrition advice, it would be nice to see it as accurate as possible.

      cheers.

  • Katerina

    Hi Tati
    Thank you for this very useful post. I wanted to ask you about mineral water, how often do you drink it and do you drink it at all? I have terrible cravings at night and I often eat white bread or something sweet :( I have read that mineral water with lemon can decrease these cravings for bad carbs. What do you think?
    I also wanted to ask you about low-fat cottage cheese. I eat it regularly because I have read that it is very beneficial and rich with proteins. I have tried goat cheese and I liked it, but since it has more fat than cottage cheese I thought I was making the right choice.
    One last thing :) I don’t use the scale very often but yesterday I noticed that I am 2 kg heavier than I was 6 months ago. I don’t feel fatter, I workout regularly (most of the time I do your routines) and I watch my diet (I try to eat clean). I also noticed that I have been avoiding tight jeans because I feel like they are squeezing my legs to much. I eat very often and I have a big appetite, but I thought it is because I am active. Do you think I am eating more than I burn, and should I be alarmed?
    Once again, sorry if my posts come up twice, I seem to be losing them and later they may appear…
    Thank you for your time and all your hard work Tati, I love your workouts and your nutrition tips :)

    • http://www.lovingfit.com Tatianna

      Hi Katerina,

      This is the first time I’ve heard that mineral water with lemon can help you stop cravings, all though I do know that water with lemon is beneficial to our metabolism.

      I personally don’t like to eat anything low-fat, because all these products are heavily processed, cottage cheese does have a lot of protein in it, but it’s not complete protein like meat for example.

      When we workout we do tend to weigh more because muscle does weigh more than fat, I weigh a lot more than people think I do, but at the same time I’m a small size, so don’t measure your progress with a scale, no need to be alarmed. I also eat a lot but usually only 2-3 times a day. If you feel like you want to lose 2 kg add a bit of a longer cardio after your routines.

      • Katerina

        Thank you for your reply, I really appreciate your advice. I’ll buy goat cheese this time instead low-fat cottage cheese I like the taste better anyway :)

        • http://www.lovingfit.com Tatianna

          Anytime Katerina :)

  • http://www.lovingfit.com Tatianna

    Sdravstvujte Irinochka,

    Da eto pochti vsegda svyazano s gormonami, tak kak gormoni upravlyaut nashim organizmom i vsemi ego dejstviyani. Poetomu ya vsegda rekomenduu pokupat organicheskie produkti, tuda ne dobavlyaut gormonov i antibiotikov.

  • l-p-r

    I like cooking pork and beans with onions and potatoes added at the end; excellent fat, makes tasteful beans! ..According to the 1975 Better Homes and Garden Heritage Cookbook, canned
    pork and beans was the first convenience food. sourced: http://en.wikipedia.org/wiki/Pork_and_beans

    thanks for the information…

    :-) http://www.livestrong.com/article/536748-how-to-cook-baked-beans-with-pork-fat/

  • Kostennikova Tatyana

    ??????, ??????? ?? ??????! ???? ?????????? ????????? ???????? :-)

  • http://www.lovingfit.com Tatianna

    Yes, sesame oil is also very good, you can use it in your cuisine :)

  • http://www.lovingfit.com Tatianna

    Hi Jen,

    I didn’t notice your comment before, sorry for late response. I did try Paleo way of eating but I realized I just can’t give up grain completely, when I don’t eat grain for a long time I notices muscle loss and very low energy.

  • http://www.facebook.com/people/Irina-Eliseeva/100004201261208 Irina Eliseeva

    ??????? ???????? ?? ?????? ??????????. ?????, ??????, ????????.

    • http://www.lovingfit.com Tatianna

      Ochen rada bit vam poleznoj :)

  • http://www.facebook.com/people/Irina-Eliseeva/100004201261208 Irina Eliseeva

    ??????? ?? ??? !!!

    • http://www.lovingfit.com Tatianna

      Ahh kakaya prelest :) spasibo :)))

  • http://www.facebook.com/julie.a.davis.3139 Julie Adams Davis

    Have you tried vanilla unsweetened almond milk? I prefer it to others I have tried.

  • Alla

    Hallo Tati ja pishu tebe iz germanii .ja tak rada chto nashla tvoj blog .spasibo sa vse video .ja starajus vipolnjat vse tvoi rekomendatcii i dazhe perevozhu dla moich podrug.zhelau tebe vsego horoshego i zhdu novich video.danke