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Food, Fads, and Hormones: How to Add It Up Dr. Lauren Phillips Sugar Land Womens Health LaurenPhillipsMd.com.

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Presentation on theme: "Food, Fads, and Hormones: How to Add It Up Dr. Lauren Phillips Sugar Land Womens Health LaurenPhillipsMd.com."— Presentation transcript:

1 Food, Fads, and Hormones: How to Add It Up Dr. Lauren Phillips Sugar Land Womens Health LaurenPhillipsMd.com

2 Which represents your diet? Healthy Diet

3 Basics for a Healthy Diet Balance of carbohydrates, protein, and fat Balance of carbohydrates, protein, and fat USDA recommends 45-65% of calories from carbohydrates, 10-35% from protein, and 20-35% from fat USDA recommends 45-65% of calories from carbohydrates, 10-35% from protein, and 20-35% from fat

4 Not all Carbs are Created Equal Good Carbs: Fresh Fruit Fresh Fruit Non Starchy Veggies Non Starchy Veggies Whole Grains Whole Grains Nuts Nuts Legumes Legumes Unsweetend Dairy Products (yogurt, skim milk, cottage cheese) Unsweetend Dairy Products (yogurt, skim milk, cottage cheese) Bad Carbs Refined grains (white rice, pasta) Refined grains (white rice, pasta) White Potatoes White Potatoes Soft Drinks Soft Drinks Sugar Sugar Candy, Cookies, Cake Candy, Cookies, Cake Thick white bread Thick white bread

5 Protein Good sources Lentils Lentils Legumes Legumes Lean Poultry Lean Poultry Egg Whites Egg Whites Grass Fed Beef (lean cuts) Grass Fed Beef (lean cuts) Tofu Tofu Low fat Dairy Low fat Dairy Bad Sources Bacon, sausage, hot dogs Bacon, sausage, hot dogs Farm Raised Fish Farm Raised Fish Caged poultry injected with hormones Caged poultry injected with hormones Fast Food Fast Food Cheese high in Saturated Fat Cheese high in Saturated Fat

6 The Skinny on Fat Monounsaturated, Polyunsaturated, and Omega 3 Fatty acids are the GOOD sources Monounsaturated, Polyunsaturated, and Omega 3 Fatty acids are the GOOD sources Trans Fat and Saturated Fat are the BAD Sources Trans Fat and Saturated Fat are the BAD Sources

7 Good Fats Olive oil and seed oils Olive oil and seed oils Avacado Avacado Nuts Nuts Soymilk Soymilk All seeds All seeds Fatty ocean fish (tuna, salmon, mackerel, trout) Fatty ocean fish (tuna, salmon, mackerel, trout)

8 Bad Fats High Fat cuts of meat High Fat cuts of meat Ice cream Ice cream Margarine Margarine Shortening Shortening Packaged snack foods Packaged snack foods Lard Lard Fried foods Fried foods Cheese Cheese

9 How do Certain Diets Affect Hormones? Standard American Diet- S.A.D Standard American Diet- S.A.D Comprised of little protein and vegetables, high sugar, fat, and processed foods Comprised of little protein and vegetables, high sugar, fat, and processed foods

10 SAD diet equals SAD body Sugary fatty foods cause increase in insulin resistance Sugary fatty foods cause increase in insulin resistance Insulin resistance causes alterations in hormones that can lead to: Insulin resistance causes alterations in hormones that can lead to: obesity, obesity, irregular and heavy periods, irregular and heavy periods, facial hair growth, facial hair growth, acne acne hair loss, hair loss, Infertility Infertility Type 2 Diabetes Type 2 Diabetes

11 Insulin resistance

12 Low Carb = Low Energy Very Low Carb diet- ie Atkins and South Beach, can affect thyroid hormones Very Low Carb diet- ie Atkins and South Beach, can affect thyroid hormones Going low carb abruptly can cause hibernation syndrome Going low carb abruptly can cause hibernation syndrome Characterized by fatigue, cold extremities, hair loss, high LDL cholesterol levels, slow metabolism, weight gain Characterized by fatigue, cold extremities, hair loss, high LDL cholesterol levels, slow metabolism, weight gain

13 Low Carb + rT3 = Hibernation Syndrome

14 Hibernation syndrome

15 500 calories + Hcg = Unsustainable Weight loss? Hcg diet combines injections of the pregnancy hormone with an extremely low calorie diet Hcg diet combines injections of the pregnancy hormone with an extremely low calorie diet Theory based on Hcgs ability to mobilize fat in pregnant women to nourish a growing fetus Theory based on Hcgs ability to mobilize fat in pregnant women to nourish a growing fetus FDA says Fraudulent and Illegal when sold for weight loss FDA says Fraudulent and Illegal when sold for weight loss Side effects related to high doses of hormone: headaches, breast tenderness, ovarian hyperstimulation Side effects related to high doses of hormone: headaches, breast tenderness, ovarian hyperstimulation

16 Recipes for Success DASH = Diet Approaches to Stop Hypertension DASH = Diet Approaches to Stop Hypertension Mediterranean Diet Mediterranean Diet Rainbow Diet Rainbow Diet Low Calorie Low Calorie

17 DASH diet Dashdiet.org Dashdiet.org Rich in fruits, veggies, low fat dairy, whole grains, poultry, beans, seeds, nuts Rich in fruits, veggies, low fat dairy, whole grains, poultry, beans, seeds, nuts Minimizes salt, sweets, added sugars, trans fats, and red meats Minimizes salt, sweets, added sugars, trans fats, and red meats Nutrients associated with lowering BP- potassium, magnesium, calcium, fiber Nutrients associated with lowering BP- potassium, magnesium, calcium, fiber

18 Mediterranean Diet Plant based meals with smaller amounts of meats Plant based meals with smaller amounts of meats More servings of grains, fresh fruit and veggies, beans, nuts More servings of grains, fresh fruit and veggies, beans, nuts Foods high in Fiber Foods high in Fiber Olive oil as main source of flavor and food preparation Olive oil as main source of flavor and food preparation Food prepared and seasoned simply without sauces or gravies (ie lemon and spices) Food prepared and seasoned simply without sauces or gravies (ie lemon and spices)

19 Less is More Red Meats Red Meats Sweets and Desserts Sweets and Desserts Eggs Eggs Butter Butter High Fructose Corn Syrup High Fructose Corn Syrup

20 Rainbow Diet Based on principle that colorful foods (ie fruits and veggies) have antioxidants and enzymes that promote weight loss to reduce cancer and heart disease risks Based on principle that colorful foods (ie fruits and veggies) have antioxidants and enzymes that promote weight loss to reduce cancer and heart disease risks 9 servings of fruits and vegetables a day 9 servings of fruits and vegetables a day Minimize beige food- cookies, chips, breads, etc Minimize beige food- cookies, chips, breads, etc

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22 Simple Equation to Lose Weight To lose weight, calories burned must exceed calories consumed To lose weight, calories burned must exceed calories consumed The way we choose calories is important contributing factor The way we choose calories is important contributing factor ADD calories high in fiber, good proteins and carbs, omega 3 and unsaturated fats ADD calories high in fiber, good proteins and carbs, omega 3 and unsaturated fats SUBTRACT empty calories with little nutritional value SUBTRACT empty calories with little nutritional value

23 ADD exercise! 3-5 times per week of moderate to strenuous exercise for at least 30 minutes 3-5 times per week of moderate to strenuous exercise for at least 30 minutes

24 Apps to Help Lose It! Lose It! Run Keeper Run Keeper My Fitness Pal My Fitness Pal Weight Watchers Weight Watchers

25 Take Steps Toward a Healthier You Compassionate and Personalized Health Care at Sugar Land Womens Health Compassionate and Personalized Health Care at Sugar Land Womens Health Located in the Memorial Hermann Professional Bldg- Suite 430 Located in the Memorial Hermann Professional Bldg- Suite for an appointment for an appointment


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