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TheTHE HORMONE CUREDR. SARA GOTTFRIED, M.D.Dr. Sara’s Blacklist: 10 Foods toAvoid that Cause Hormonal Chaos
TheTHE HORMONE CUREDR. SARA GOTTFRIED, M.D.Dr. Sara’s BlacklistWe all know that eating a healthy diet is essentialthree glasses a week or fewer to keep your cortisol infor good health. We all know that Big Macs andcheck.cheesecake are unhealthy. But as a Harvard-educatedSo ditch the vino and say good bye to belly fat, moodphysician, a yoga-powered champion of your healthswings, headaches and stress!and a mother, I have discovered 10 foods, some ofwhich may surprise you, that are serious bad guys –2. Sugarthey’ll hijack your hormones and your health and if youwant to hit the hormone reset button fast, then getting5HˉQHG FDUEV UDLVH rid of them is one of the best things you can do.cortisol, the mainHere’s my list of the 10 foods you need to remove fromstress hormone.your diet yesterday.And what does highcortisol mean? A1. Alcoholslower metabolism, aLots of adults use alcohol to relax. I used to beOprah and follow a no-white-stuff-diet for a calmerguilty of this myself! But a nightly glass of wine (ormind and a happier body. High fructose corn syrupthree) may be doing more harm than good. Alcoholcontains mercury, which can hijack your thyroid andconsumption is linked to premenstrual anxiety, moodadrenals.messed-up sleep cycle, and a lagging sex drive. Be likeproble ms, and headache. More than 3- 6 servings a3. Sugar Substitutesweek raises bad estrogens and slows metabolism. Italso raises cortisol in men, for up to 24 hours! Stick toThat’s right: nosugar, and no sugarsubstitutes either. Thisis one case whereyou can’t “fake it ‘tilyou make it.” All sugarsubstitutes do is messwith your body’s ability to communicate with itself.Diet drinks and aspartame lower serotonin, the feelgood neurotransmitter. And you want serotonin: it’sresponsible for improved mood, sleep, and appetite. In10 Foods to Avoid that Cause Hormonal Chaos2DR. SARA GOTTFRIED, M.D. WWW.SARAGOTTFRIEDMD.COM
TheTHE HORMONE CUREDR. SARA GOTTFRIED, M.D.Dr. Sara’s Blacklistessence, your body responds to a sugar substitute inbut I suggest removing dairy for six weeks to see if itthe same way it does to real sugar: You get a spike andhelps your symptoms.that’s not what you want. Stevia, a naturally occurringHere’s another scary development: because we’vesweetener, is your best alternative.been exposed by the food industry to so many of thesame species of cows, many people develop dairy4. Glutenintolerances are allergic to alpha S1-casein, a proteinfound in cow’s milk. Holstein-Friesian, Ayrshire andGF, or “gluten free”Red breeds of cattle most commonly produce milk thatfoods are starting tocontains A1 caseins.crop up everywhere.Don’t dismiss this as6. Caffeineanother crazy diet fad; GFKDV VRPH VHULRXV VFLHQWLˉF EDFNLQJ I know I sound like aEliminating gluten can help your thyroid function.broken record but didYou have a lot of delicious options, but the idea is toyou know that drinkingshift to whole, unprocessed foods such as fruits andcaffeine, even thesmallvegetables with lean protein at each meal, and gluten-amounts that comefree carbohydrates, such as brown rice or quinoa inin a soda or a coffee,moderation.can increase cortisolIf cutting out gluten makes you feel fabulous then youlevels in your body andmay have gluten sensitivity or intolerance. Considerincrease insulin resistance? Caffeine intake also lowersgetting tested to see how uch gluten could beprogesterone in women, leading to painful periods.affecting yourhealth.I know some of you think you need caffeine to getthrough your day (I used to think so too), but consider5. Dairyat least reducing your dose. There is a generousmiddle ground when it comes to your morning cup. IfGot acne or bloating? Ditch theyou suffer from insomnia, anxiety, or bruxism,which isdairy. Milk, cheese, and eggs haveclenching or grinding your teeth at night, I suggest youbeen shown to increase matrixwean yourself off caffeine. If those aren’t a problem,metalloproteinase (MMK), whichFKDOOHQJH \RXUVHOI WR ˉQG WKH VPDOOHVW DPRXQW RI GUXPV XS LQˊDPPDWLRQ ZKLFK OHDGV caffeine that will help your productivity withouttohigher androgens and acne. Youharming your health.can take antibiotics to block MMK,10 Foods to Avoid that Cause Hormonal Chaos3DR. SARA GOTTFRIED, M.D. WWW.SARAGOTTFRIEDMD.COM
TheTHE HORMONE CUREDR. SARA GOTTFRIED, M.D.Dr. Sara’s Blacklistitself. Another reason to avoid juice in your diet is its7. Processed Foodsglycemic index; the high carb count in juice causesThis is a big umbrella, butaspike in blood sugar, which is never a good thing.it’s an ugly one to live under.Also be wary of condiments.No more boxed cereal,frozen pizza, or Lunchables.Store-bought or restaurant salad dressings, ketchup,As much as you can, stick tomayo,and other add-ons may be sneaking in carbs andwhole, unprocessed foods.calories you don’t want. Read thelabels, ask for theNot only are they moreingredient list and when you can, make them yourself!QXWULHQW DQG YLWDPLQ GHQVH EXW WKH H[WUD ˉEHU DQG 9. Meatwater content will keepyour metabolism humming andkeep you feeling full longer.It’s not that meat isWhen you’re at the grocerystore ask yourself, “Wouldbad for you.it’s thatmy great-grandmother have eaten this? Would shetoo muchmeat is badeven know what it is?” This will help you shift tofor you. A diet highnutrient rich foods such asspinach and kale,instead ofin conventionallyrich, sugary, and calorie-dense foods like ice cream.raised red meat andUHˉQHG FDUEV FDQ FDXVH 8. Liquid Caloriesestrogen overload, whether because of hormones in themeat, or from the type of bacteria cultivated in the gutIt’s easy: always chew your calories.by people who eat a lot of meat.A lot of the liquids we consume haveThe “wrong” bacteria - the kind that doesn’t metabolizehidden calories, and not very healthy onesestrogen–are predominant in people who consumeat that.ODUJH DPRXQWV RI PHDWV DQG UHˉQHG FDUEV 7KDWȠV ZK\ , RIWHQ UHFRPPHQG D PRGLˉHG KXQWHU JDWKHUHU RU A daily grande frappuccino fromPaleo) Diet. It puts an emphasis on pastured meatsStarbucks clocks in at a whopping 430 calories, butand dairy that lack synthetic hormones and antibiotics,ZLWK QRQH RI WKH ˉEHU SURWHLQ RU PLQHUDOV IRXQG LQ whole foods. The same goes for fruit juice.DQG DYRLGV WKH ȢZKLWHFDUEVȣ VXJDU )&6 ZKLWH ˊRXU , Whether it’s a juice box for your child or an “adult”emphasizes nuts and fresh, low-glycemic fruits andsmoothie from the health food section, you’re payingvegetables.call this approach the Paleolista Food Plan, which alsoIRU PRUH VXJDU DQG OHVV ˉEHU WKDQ LI \RX DWH WKH IUXLW 10 Foods to Avoid that Cause Hormonal Chaos4DR. SARA GOTTFRIED, M.D. WWW.SARAGOTTFRIEDMD.COM
TheTHE HORMONE CUREDR. SARA GOTTFRIED, M.D.Dr. Sara’s Blacklist10. The Dirty Dozen: TheMost Contaminated Fruitsand VegetablesSpinachConventionally grown fruits and vegetables are oftenKaleFrozen spinach isn’t any cleaner, although cannedspinach has shown lower levels of pesticide residue.Lettucebilled as health food, but come carrying traces ofImported Nectarinestoxic pesticides. Buy organic versions of the followingproduce when you can. Or, if you’ve got a yard, start agarden!Imported GrapesApplesSorry – nature’s candy raisins show equally high levels.Over 40 pesticides have been found on apples, inBell Peppersapplesauce, and in apple juice.They’re easy to grow at home, so don’t miss out on theRemoving the peel does removeJUHDW ˊDYRU DQG DQWLR[LGDQW SXQFK RI WKHVH FRORUIXO a lot of the toxins.but it alsoveggies.UHPRYHV PRVW RI WKH ˉEHU DQG Potatoesvitamins!Try sweet potatoes for fewer pesticides and a erries can carry up to 60Frozen blueberries are somewhat safer, but still oftenpesticides on their cute red skins,show traces of many pesticides.although frozen strawberries oftenshow lower levels.PeachesOpt for canned peaches for lower levels of thepesticides found on the skin of this fruit.10 Foods to Avoid that Cause Hormonal Chaos5DR. SARA GOTTFRIED, M.D. WWW.SARAGOTTFRIEDMD.COM
TheTHE HORMONE CUREDR. SARA GOTTFRIED, M.D.Dr. Sara’s Blacklistvibrant and energetic.and those that make you want toBonus: Avoid Any Foodsthat Make You Feel LessThan-Fabuloustakea nap or turn your stomach into a gurgling monster. RX FDQ ˉQG PRUH FXVWRPL]HG GLHW UHFRPPHQGDWLRQV supplement ideas and food-focused advice in TheHormone Cure.Say adios to these diet-damagers, and in no time you’llEvery woman has a unique genetic make up and there isbe sleeping better, losing weight and singing along withQR RQH VL]H ˉWV DOO GLHW DV PXFK DV EHDXW\ PDJD]LQHV me in the car:would like you to believe). Some women are glutenintolerant, others suffer real addictions to sugar andThey say you are what you eat, so I strive to be healthycarbohydrates. Caffeine is a mild pick-me-up for some, aMy goal in life is not to be rich or wealthymust-have-it-or-I’m-going-to-crash need for others.‘Cause true wealth comes from good health, and wise waysWe got to start taking better care of ourselvesThat’s why I recommend avoiding any foods thatmake you feel tired, sluggish, or wrong. We all need an- Dead Prez, Be HealthyDSSURDFK WR GLHW DQG KHDOWK WKDW ZRUNV ZLWK RXU VSHFLˉF needs, so pay attention to which foods make you feel10 Foods to Avoid that Cause Hormonal Chaos6DR. SARA GOTTFRIED, M.D. WWW.SARAGOTTFRIEDMD.COM
THE HORMONE CURE The DR. SARA GOTTFRIED, M.D. Dr. Sara
