nutritional needs of women. “in my 40’s i find myself wishing for the body i hated when i was in...
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Nutritional Needs of Women
“In my 40’S I find myself wishing
for the body I hated when I was in my 20’S!”
“. . . genetics may play a much more complex role in obesity than we previously understood. The effect maybe on regulatory aspects of insulin management and neuroendocrine hormones that control calorie metabolism.“ Dr. Jeffrey Bland
“There is no magic hormone or combination of hormones that can be indiscriminately used by all women. Each women is an individual and hormonal balance must be the ultimate goal for all women.
Dr. Joseph Collins
Weight control is not just about calories in versus calories out.
It’s a question of hormonal balance, diet and lifestyle factors.
FrustrationAre you exercising and
eating fairly wellbut putting on weight
especially around your middle?
Women tend to store excess fat in the middle of
the body as they get older – even in Asian countries
Consequences of weight gain:
• Diabetes•Heart disease
•Hypothyroidism•Breast cancer
•Depression•Lower self-image
•Gall Stones•Sleep Apnea
The Recipe for Success
1.Balanced food -taking body fat % into account
2. Proper hormonal balance 3. Appropriate exercise
4. Supplementation and/or bioidentical hormones
Hormone A substance formed in some organ
or gland and carried by a body fluid to another organ or tissue,
where it has a specific effect.
Hormonal Imbalance
Most people do not feel well becausetheir poor eating habits and life
style have limited their ability to regenerate the
biochemicals needed for repair.
The Major Hormones
AdrenalineCortisol Insulin
Estrogen
Lifestyle-based endocrine issues
Are more common than
Glandular-based endocrine diseases
Lifestyle-based adrenaline
The adrenal glands secrete high levels of adrenaline in response to
skipped meals, stress, lack of sleep or low calorie diets
Adrenaline
Helps your body access its biochemicals for repair.
Excess adrenaline leads to usingup your body and fatigue.
Adrenaline
There are no early warning signsof high adrenaline. In fact, you feel
good with high energy.
Adrenaline
People with low adrenaline use caffeine or sugar to help them produce
and use their adrenaline. Eventuallyyou become addicted to their use.
Caffeine blocks adrenaline breakdown.
Adrenal Fatigue(burn-out)
Chronic over stimulation leads to lowered adrenal hormones andfatigue. The lower the states the
longer it takes to recover. (1 - 3 years)
Testing for Adrenal Hormones
BioHealth (800) 570-2000And
Genova (800)522-4762Have comprehensive adrenal saliva
profiles as well asother important testing procedures
Adrenaline and Progesterone
Progesterone increases the release of adrenaline. Hormones, even natural
hormones, should be givenon the basis of testing, symptoms
and then retested.
Skipping Meals
Skipping meals causes the release of adrenaline which then signals
the liver to release stored glycogen.It also causes the body to use other
functional chemicals to supply sugar to the brain.
Exercise
Over exercising leads to high levelsof adrenaline. Over exercising is not good for people with adrenal burn-out. You will actually get
worse and may see no benefit from exercise in terms of weight loss.
Exercise
Read The Slow Burn by Stu Mittlemanfor suggestions and a discussion
of low-impact, appropriate aerobic exercise.
Lifestyle-based insulin
The pancreas secretes high levels of insulin to offset a high
carbohydrate meal
Insulin
The proper level of insulin helps your body rebuild necessary
biochemicals. Low insulin is similarto high adrenaline.
Insulin/AdrenalineRatios
To much adrenaline leads to body wasting.
To much insulin leads to weight gain
The Sugar Hormones
InsulinRaised by carbohydrates
GlucagonRaised by exercise and protein
Sugar and Your Health
Excess sugar is turned into body fat,
cholesterol or triglycerides, primarily by the liver. Excessive
sugar is worse than excess fat.
Flour Products and Sugar
Flour products turn to sugar quickly.
Avoid processed grains andother processed carbohydrates.
The Brain and Sugar
The brain runs on sugar. Insulin regulates how much
sugar enters brain cells. Proper insulin levels are critical
for good health.
Insulin Sensitivity
• Sugar taken up by liver
• Sugar turned into triglycerides/cholesterol
• Sugar properly taken up by cells • Insulin levels rise with a meal then
drop to normal shortly after a meal
Insulin Resistance• Poor insulin response at cell level• Elevated triglycerides/cholesterol• High blood pressure• Insulin levels rise with a meal and stay elevated• Weight around midsection• Diabetes II• Difficulty losing weight - even with good diet and
exercise
Insulin Resistance - Testing
• A1C• Fasting insulin • Fasting glucose
“As many as 44% of healthy postmenopausal women may have insulin resistance.”
Insulin Resistance
A balanced diet helps you
Lower cholesterol Lower blood pressureReduce inflammationRebuild biochemicalsLose unwanted body fat
A balanced diet includes
Quality protein Low density carbohydratesQuality dense carbohydratesQuality fats and oils
Quality Proteins
DenseCarbohydrates
High quality
Avoid denseCarbohydrates
Low quality
Low DensityCarbohydrates
Use your hand to determine the
amount of food to eat at a meal
The protein should be the size and
thickness of your palm
The dense carbohydrate should be the same size as your palm, or less
For example, in this meal there is too
much potato (dense carbohydrate)
The potato should be equal to or less than the size of the meat
Cut out this amount
Add at least two fist-sized servings
of low density vegetables
Have as much salad as you want
Use high quality olive or nut oil for
cooking and salads
Have 6 Servings of Vegetables per Day
Have at least 5 servings per dayAmerican Cancer Research Foundation
Most People Don’t Eat Enough Vegetables
WHY• Lack of time for preparation
• No vegetables in the refrigerator
• Eat in restaurants frequently (poor quality)
• Too busy or tired to fix them
• Don’t know how to make them taste good
GOOD FATS• Extra virgin Olive or Canola oil
• Unrefined Sesame or Nut oils
• Omega 3 fats (seafood, flax seeds)
• Small amounts of butter• Avocado
BAD FATS
• Cell membrane becomes less flexible
• Increases LDL cholesterol, lower HDL
• Liver, kidney or heart disease
• Gall bladder stones / disease
• Increases salt craving
Reducing Inflammation
• Omega 3 fats (seafood, flax seeds, fish oil, krill oil)
• High color vegetables (color indicates anti-oxidants)
• Cold-water fish/seafood
•Cruciferous vegetables: broccoli, cabbage, cauliflower, collard greens, kale, mustard greens, and Brussels sprouts
•Allium family vegetables: garlic, onions and scallions
•Flaxseeds and pumpkin seeds and seafood (omega 3 content)
• Foods high in selenium: seafood, walnuts, Brazil nuts
• Foods high in vitamin C and E• Seafood that has high omega-3
content (wild salmon, halibut, etc.)• Soy food, especially tofu and tempeh
as well as certain soy isoflavones
•Allergens (wheat, dairy, etc)
•Red meat, saturated fat foods
•Corn fed animals, corn syrup
•Sugar
•Margarine and partially hydrogenated oils
•High glycemic index carbohydrates
Foods to Avoid
Lifestyle-based cortisol
The adrenal glands secrete high levels of cortisol in response to
lifestyle stressors which can lead to fat gain, high blood pressure, depression, caffeine craving
and fatigue.
Cortisol Testing
• Saliva test for cortisol, DHEA, melatonin, testosterone, estradiol, progesterone on day 20 of a regular menstrual cycle
BioHealth (800) 570-2000And
Genova (800)522-4762
Cortisol
• Reduces inflammation • Raised by lifestyle stress• Affects sleep and hormone cycles• Helps regulate sugars to the brain• Progesterone is a precursor• Affects blood pressure• Uses up proteins when in excess• Excess causes adrenal fatigue
Serotonin
• Raised by carbohydrates/sugars/caffeine, nicotine
• Lower one week before menstruation (chocolate cravings)
• Affects ADD/Depression (low states)• High quality fats and protein are needed
as well as unprocessed carbohydrates
Serotonin
95% of serotonin is produced in the gut
Gut or digestive issues may need to be addressed as well as
hormonal balance.
Serotonin and Diet(eat foods with tryptophan)
• Cottage cheese (avoid if dairy sensitive)
• Tuna
• Turkey
• Soy
• Peanuts/ peanut butter
• Almonds
• Shrimp
Major Metabolic Types
Insulin-sensitive w/ healthy adrenals
Insulin-resistant w/ healthy adrenals
Insulin-sensitive w/ burned-out adrenals
Insulin-resistant w/ burned-out adrenals
Healing Hormonal Issues
• You may put on weight as you heal• You may be exhausted, have joint pain or
be groggy • It takes longer than you think, hope or want• Real fat burning does not happen until your
hormonal system is working properly• You may need some stimulants as part of
your process
Healing Hormonal Issues
• A high stress job, relationship or lifestyle with greatly slow down a good diet and exercise program
• You may need to seriously consider lifestyle adjustments
• Over exercising will also slow down progress for those with adrenal burn-out
