Tag Archives: Hormone Harmony Diet

Spring Fruits and Veggies I Can’t Get Enough Of

One of the reasons I love springtime is because of the variety of fruits and vegetables that are at their peak. It’s a perfect time to spring clean your diet. The weather is getting warmer so we can start moving away from those heavy stews and casseroles we turn to for comfort in the cold winter. We can start eating cleaner, lighter meals that are chock full of these gorgeous and nutritious fruits and vegetables.

The list below describes many of my springtime favorites. They can usually be found in many stores year-round. However, when they are at their season’s peak, they reap the most nutritional benefits and are more economical as well.

Artichokes – Low in calories, artichokes are also high in fiber, iron, potassium, magnesium, folate and vitamin C.

Asparagus – At their peak from March through June, asparagus is high in fiber and a good source of iron, B vitamins, and Vitamin C. To retain freshness and nutrition place them in cool storage, but the soonest you eat them after buying, the better. I love to roast asparagus in the oven with a drizzle of olive oil and sodium-free lemon pepper.

Blueberries – The typical harvest season for blueberries begins in May. Blueberries pack a potent bunch of antioxidants, fiber and vitamin C while low in calories. Try to go for organic since blueberries are the Dirty Dozen list of fruits and vegetables with the most pesticides.

Peas – English, sugar snap and snow peas are all at their peak from April through July. Like most legumes, peas are high in fiber and are a good source of plant protein. Nutritional benefits vary depending on variety, with English peas providing more B vitamins and zinc, while snow and snap peas offer more vitamin C. Peas make a great side dish, but are also great in salads, stir frys, even dips.

Radishes – An excellent accoutrement to salads, radishes are low in calories but pack a vitamin C punch.

Strawberries – these juicy berries are an ideal mid-morning snack or guiltless dessert as they are packed with fiber and just 1 cup meets 100% of your daily Vitamin C needs. Also on the Dirty Dozen list, it’s worth picking up organic strawberries.

The Hormone Harmony Diet Plan

The connection between our diet and hormones is significant, yet widely ignored, even though our hormones directly impact our health. The most basic link between diet and hormones is this: consuming too much refined flour and sugar disrupts hormonal balance. It is imperative to keep blood sugar stable in order to balance hormones. How do we do this? By eating every few hours, managing carbohydrates, consuming helpful fats and avoiding harmful ones, sticking with high-quality foods and avoiding too much processed foods.

Eat small meals every 2-3 hours that consist of a lean protein – chicken, turkey, fish, nuts – and a complex carbohydrate – a vegetable or high-fiber fruit. Consume carbohydrates that rate low on the glycemic index such as vegetables, nuts and seeds, milk and plain yogurt, barley and quinoa, beans and legumes, sourdough bread and fruits from Northern and Mediterranean climates.

When you eat small portions of low-GI foods every three hours or so, it is more effective in keeping blood sugar stable. When your body isn’t in starvation mode, you can make more rational and healthy food choices and keep portions small, rather than overeating on bad choices. Small, frequent meals or snacks of low-GI foods provide a steady stream of energy, reduce stress and result in fuel going to muscles rather than fat, leading to a leaner body.

When you start to eat more nutritious foods, you’ll see food doing what it should do to restore and maintain harmony among hormones:

  • Keep blood-sugar levels stable
  • Decrease inflammation
  • Provide sustained energy
  • Help reduce body fat
  • Help maintain a healthy weight
  • Contribute to overall health and well-being
  • Reduce risk for chronic conditions such as diabetes, heart disease, cancer and osteoporosis
  • Keep taste buds happy

How to Keep Blood Sugar Stable