Hormone- Friendly Nutrition Swaps
The quality of your food really does matter.
Real, whole foods will always out do processed, packaged, and inflammatory foods. But.. this doesn’t mean you should never enjoy your favorite things ever again!
Instead, consider the following:
HOW OFTEN + HOW MUCH are you consuming the foods that are potentially causing damage to your body and your hormones?
It’s also important to be aware of where YOUR body is currently at- Are you in a state of HEALING or are you in an optimal state of balanced health?
If you have been led to believe that eating "healthy" has to be boring, then I am here to change your mind! It's not about restriction. It's not all or nothing. It's not meant to be overwhelming.
It's simply about being aware of what ingredients you're putting into your body on a regular basis. (ESPECIALLY when buying packed and processed options ) With awareness you can begin to make one simple hormone-loving swap at a time- There are tons of options out there for your favorite items with better ingredients!
Here are a few of MY favorite most common nutrition/ kitchen swaps:
Cooking oils
Always choose unrefined, cold pressed options in dark glass bottles that are less susceptible to oxidation and have gone through minimal processing. Some options include avocado oil, coconut oil, olive oil, ghee, and grass fed butter. Chosen Foods is a well known and trusted brand when it comes to cooking oils.
Pastas
Pasta is a highly processed form of carbohydrate- especially when made with refined flours and sugars. Instead, choose a high fiber/ high protein option such as black bean pasta, chickpea pasta, or lentil pasta.
Bread
Not all bread is “bad”. Focus on minimally processed options that are rich in fiber, grains, and seeds. Gluten free grains + seed loaves are great options for anyone who requires a gluten free diet. Little Northern Bakehouse has great options!
Crackers
Crackers are often filled with refined sugars, inflammatory oils, excessive amounts of salt, and little to no actual nutritional value. When choosing crackers, opt for high fiber, nutrient dense options without inflammatory oils (IE canola / vegetable/ seed oil). Mary’s Organic Crackers are my all time go to!
Granola bars
If you live a busy life, you are always on the go, or you are constantly rushing from one place to the next, then you most likely don't have the time (or energy) to even think about making your own real food snacks. But instead of choosing a high sugar, low protein granola bar.. opt for a protein bar with minimal ingredients, lots of protein, small amounts of sugar, and healthy fats. Some of my favorite brands include Good Fats, Genuine Health, RX bars, and Hungry Buddha.
Salad dressings and other Condiments
Remember, not all foods are created equally - especially processed and packaged options such as condiments. Most condiments are FULL of processed sugars, soybean oils, canola oils, and other health disrupting ingredients. Always choose options made of olive oil, avocado oil, and minimal added sugars. Chosen Foods, Primal Kitchen, and Annie’s are some of my favorite brands that can be found in most grocery stores.
Wraps/ Tortillas
Again, the majority of these options are full of ingredients that cause inflammation, and contain zero nutritional value. When it comes to wraps, I always recommend substituting with a real food source (collard greens, etc.). But when this isn’t possible, opt for brands that include sprouted grains, and high quality oils. Some of my favorite brands include NUCO Coconut Wraps, Siete Foods, and Ezekiel.
You can see a few visuals for more swaps below.
Simple swaps result in big changes
Enjoy snacks your hormones will thank you for
Not all products are created equally. Ingredients MATTER
What can you ADD to support your body?
The easiest and most effective way to support your body, health, and hormones, is choosing REAL FOOD whenever possible. By eating real food, using high quality oils, and balancing your nutritional intake properly, you will notice major shifts in your overall health.
The Real Food Reset is a 6 week online program that teaches you exactly how to eat real food, make simple shifts, and keep things simple. Your health is NOT meant to be complicated.
I invite you to learn more about the Real Food Reset program here.
XO,
Have questions?