Food, Fads, and Hormones:Food, Fads, and Hormones:How to Add It UpHow to Add It Up

Dr. Lauren PhillipsDr. Lauren Phillips

Sugar Land Women’s HealthSugar Land Women’s Health

LaurenPhillipsMd.comLaurenPhillipsMd.com

Which represents your diet?Which represents your diet?

Healthy Diet

Basics for a Healthy DietBasics for a Healthy Diet

Balance of carbohydrates, protein, and fatBalance of carbohydrates, protein, and fat USDA recommends 45-65% of calories from USDA recommends 45-65% of calories from

carbohydrates, 10-35% from protein, and carbohydrates, 10-35% from protein, and 20-35% from fat20-35% from fat

www.choosemyplate.govwww.choosemyplate.gov

Not all Carbs are Created EqualNot all Carbs are Created Equal

Good CarbsGood Carbs:: Fresh FruitFresh Fruit Non Starchy VeggiesNon Starchy Veggies Whole GrainsWhole Grains NutsNuts LegumesLegumes Unsweetend Dairy Unsweetend Dairy

Products (yogurt, skim Products (yogurt, skim milk, cottage cheese)milk, cottage cheese)

Bad CarbsBad Carbs Refined grains (white Refined grains (white

rice, pasta)rice, pasta) White PotatoesWhite Potatoes Soft DrinksSoft Drinks SugarSugar Candy, Cookies, CakeCandy, Cookies, Cake Thick white breadThick white bread

ProteinProtein

Good sourcesGood sources LentilsLentils LegumesLegumes Lean PoultryLean Poultry Egg WhitesEgg Whites Grass Fed Beef (lean Grass Fed Beef (lean

cuts)cuts) TofuTofu Low fat DairyLow fat Dairy

Bad SourcesBad Sources Bacon, sausage, hot Bacon, sausage, hot

dogsdogs Farm Raised FishFarm Raised Fish Caged poultry injected Caged poultry injected

with hormoneswith hormones Fast FoodFast Food Cheese high in Cheese high in

Saturated FatSaturated Fat

The Skinny on FatThe Skinny on Fat

Monounsaturated, Polyunsaturated, Monounsaturated, Polyunsaturated, and Omega 3 Fatty acids are the and Omega 3 Fatty acids are the GOOD sourcesGOOD sources

Trans Fat and Saturated Fat are Trans Fat and Saturated Fat are the the BAD SourcesBAD Sources

Good FatsGood Fats

Olive oil and “seed” oilsOlive oil and “seed” oils AvacadoAvacado NutsNuts SoymilkSoymilk All seedsAll seeds Fatty ocean fish (tuna, salmon, mackerel, Fatty ocean fish (tuna, salmon, mackerel,

trout)trout)

Bad FatsBad Fats

High Fat cuts of meatHigh Fat cuts of meat Ice creamIce cream MargarineMargarine ShorteningShortening Packaged snack foodsPackaged snack foods LardLard Fried foodsFried foods Cheese Cheese

How do Certain Diets Affect How do Certain Diets Affect Hormones?Hormones?

Standard American Diet- “S.A.D”Standard American Diet- “S.A.D” Comprised of little protein and vegetables, Comprised of little protein and vegetables,

high sugar, fat, and processed foodshigh sugar, fat, and processed foods

SAD diet equals SAD bodySAD diet equals SAD body

Sugary fatty foods cause increase in Sugary fatty foods cause increase in insulin resistanceinsulin resistance Insulin resistance causes alterations in hormones that can Insulin resistance causes alterations in hormones that can

lead to:lead to: obesity, obesity, irregular and heavy periods, irregular and heavy periods, facial hair growth, facial hair growth, acneacne hair loss, hair loss, InfertilityInfertility Type 2 DiabetesType 2 Diabetes

Insulin resistanceInsulin resistance

Low Carb = Low EnergyLow Carb = Low Energy

Very Low Carb diet- ie Atkins and South Very Low Carb diet- ie Atkins and South Beach, can affect thyroid hormonesBeach, can affect thyroid hormones

Going low carb abruptly can cause Going low carb abruptly can cause “hibernation syndrome”“hibernation syndrome”

Characterized by fatigue, cold Characterized by fatigue, cold extremities, hair loss, high LDL extremities, hair loss, high LDL cholesterol levels, slow metabolism, cholesterol levels, slow metabolism, weight gainweight gain

Low Carb + rT3 = Hibernation SyndromeLow Carb + rT3 = Hibernation Syndrome

Hibernation syndromeHibernation syndrome

500 calories + Hcg = Unsustainable 500 calories + Hcg = Unsustainable Weight loss?Weight loss?

““Hcg diet” combines injections of the pregnancy Hcg diet” combines injections of the pregnancy hormone with an extremely low calorie diethormone with an extremely low calorie diet

Theory based on Hcg’s ability to mobilize fat in Theory based on Hcg’s ability to mobilize fat in pregnant women to nourish a growing fetuspregnant women to nourish a growing fetus

FDA says “Fraudulent and Illegal” when sold for FDA says “Fraudulent and Illegal” when sold for weight lossweight loss

Side effects related to high doses of hormone: Side effects related to high doses of hormone: headaches, breast tenderness, ovarian headaches, breast tenderness, ovarian hyperstimulationhyperstimulation

Recipes for SuccessRecipes for Success

DASH = Diet Approaches to Stop DASH = Diet Approaches to Stop HypertensionHypertension

Mediterranean DietMediterranean Diet Rainbow DietRainbow Diet Low CalorieLow Calorie

DASH dietDASH diet

Dashdiet.orgDashdiet.org Rich in fruits, veggies, low fat dairy, whole Rich in fruits, veggies, low fat dairy, whole

grains, poultry, beans, seeds, nutsgrains, poultry, beans, seeds, nuts Minimizes salt, sweets, added sugars, trans Minimizes salt, sweets, added sugars, trans

fats, and red meatsfats, and red meats Nutrients associated with lowering BP- Nutrients associated with lowering BP-

potassium, magnesium, calcium, fiberpotassium, magnesium, calcium, fiber

Mediterranean DietMediterranean Diet

Plant based meals with smaller amounts of Plant based meals with smaller amounts of meatsmeats

More servings of grains, fresh fruit and More servings of grains, fresh fruit and veggies, beans, nutsveggies, beans, nuts

Foods high in FiberFoods high in Fiber Olive oil as main source of flavor and food Olive oil as main source of flavor and food

preparationpreparation Food prepared and seasoned simply without Food prepared and seasoned simply without

sauces or gravies (ie lemon and spices)sauces or gravies (ie lemon and spices)

Less is MoreLess is More

Red MeatsRed Meats Sweets and DessertsSweets and Desserts EggsEggs ButterButter High Fructose Corn SyrupHigh Fructose Corn Syrup

RainbowRainbow DietDiet

Based on principle that “colorful” foods (ie Based on principle that “colorful” foods (ie fruits and veggies) have antioxidants and fruits and veggies) have antioxidants and enzymes that promote weight loss to enzymes that promote weight loss to reduce cancer and heart disease risksreduce cancer and heart disease risks

9 servings of fruits and vegetables a day9 servings of fruits and vegetables a day Minimize “beige” food- cookies, chips, Minimize “beige” food- cookies, chips,

breads, etcbreads, etc

Simple Equation to Lose WeightSimple Equation to Lose Weight

To lose weight, calories burned must To lose weight, calories burned must exceed calories consumedexceed calories consumed

The way we choose calories is important The way we choose calories is important contributing factorcontributing factor

ADD calories high in fiber, good proteins ADD calories high in fiber, good proteins and carbs, omega 3 and unsaturated fatsand carbs, omega 3 and unsaturated fats

SUBTRACT empty calories with little SUBTRACT empty calories with little nutritional valuenutritional value

ADD exercise!ADD exercise!

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

Apps to HelpApps to Help

Lose It!Lose It! Run KeeperRun Keeper My Fitness PalMy Fitness Pal Weight WatchersWeight Watchers

Take Steps Toward a Healthier YouTake Steps Toward a Healthier You

““Compassionate and Personalized Health Compassionate and Personalized Health Care” at Sugar Land Women’s HealthCare” at Sugar Land Women’s Health

Located in the Memorial Hermann Located in the Memorial Hermann Professional Bldg- Suite 430Professional Bldg- Suite 430

713-578-3823 for an appointment713-578-3823 for an appointment