nutritional needs of women. “in my 40’s i find myself wishing for the body i hated when i was in...

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

Jeff Woodward5336 York Avenue South Minneapolis, MN 55410

(612) 929-2207gofood@aol.com