food, fads, and hormones: how to add it up dr. lauren phillips sugar land womens health...
TRANSCRIPT
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