Organic food is in its natural state, as it should be. Due to the strict standards, you know what you’re getting because the food is traceable from farm to plate. Crops grown in organic soil have been shown to contain between 20 and 40 percent more antioxidants than conventional fruits and vegetables, but they do contain the same amounts of vitamins and minerals. Unlike conventional produce, organic produce grows with natural fertilizers and pesticides. Plus, organic crops aren’t getting as much fertilizer as the more heavily sprayed conventional crops that grow at a faster rate. Organic farming practices vary but are backed by rigorous independent inspection and certifications.
With that said, I understand not everyone has the means to buy everything organic all the time. Fortunately, the EWG (Environmental Working Group) created recommendations for conscious shoppers called the Dirty Dozen and Clean Fifteen, with free guides you can download from their website and save to your phone or print out for reference. The Dirty Dozen lists the 12 most heavily sprayed fruits and veggies that you should always buy organic if you can. The Clean Fifteen lists fruits and veggies that you don’t have to buy organic, for the current year. Each year, you’ll want to refer to their website for updated lists. (https://www.ewg.org/)
How can you tell if a food is organic?
Look for the USDA Organic symbol on the tag or package, or you can check the barcode sticker on loose fruits and veggies. If the sticker contains five digits beginning with number nine, then it’s organic. If there are only four digits, it’s not organic.
HAPPY HORMONE MEALS
Happy Hormone meals do not lack in substance, color, or flavor. They align with the cycle phase you’re in, offer a plentiful supply of macronutrients for satiety, and relatively small amounts of micronutrients for metabolism, hormone function, and overall wellness support.
Macronutrients are the protein, fats, and carbohydrates that make up your meals. Eating enough macronutrients convinces your hypothalamus that you are full and satiated, which turns off your hunger hormones (leptin and ghrelin) and prevents mindless grazing (which often stems from meals that aren’t balanced or satisfying enough). This is important because your hypothalamus needs to feel that you are nourished enough to ovulate. It needs to know you are consuming enough calories and aren’t in starvation mode (because that wouldn’t be a good environment for a baby). As mentioned earlier, ovulation is the only way your body makes progesterone, and is essential for a healthy monthly cycle, even when you aren’t trying to get pregnant (read more on why ovulation is important).
Micronutrients make up the essential vitamins, trace minerals, and phytonutrients of foods. Think of macronutrients as the foundation, walls, and roof of your house, and micronutrients as the kitchen, bathrooms, bedrooms, and closets that make up the inside, with all the things that make your house a home. Without macronutrients and micronutrients, your house would be incomplete.
This is how we begin to build balanced Happy Hormone meals. Before a meal, consider all of your nutritional bases. I make this easy in Part 2 by outlining the phase-specific foods to focus on with food charts and recommendations, as well as delicious recipes for breakfast, lunch, dinner, and dessert for each phase.
The Macronutrient Breakdown
Macronutrients contain the nutrition we need in larger amounts every day to thrive and have sustained energy throughout the day. The following sections on protein, fat, and complex carbohydrates explain why macros are important, how to incorporate them, and which foods represent the best sources for each. This is a basic overview until Part 2, when we dive into the specific sources to focus on how to optimize each cycle phase.
1. PROTEIN
Protein contains amino acids, which are the building blocks of life. You need protein for lean muscle health, bone health, hormone function, digestive enzymes, absorption of nutrients and repairing cells. Twenty amino acids are used to make protein in the body, and nine of them are essential amino acids we can only get from food (your body can synthesize the other 11). Every plant protein contains all nine essential amino acids, although some may be lower in certain amino acids than others. Contrary to what we used to believe, there is no need to combine proteins to make them more complete (like eating brown rice and black beans), because your body keeps an amino acid reserve, so it can fill in any gaps when necessary.
You can maximize your plant protein intake by eating a variety of legumes, whole grains, nuts and seeds, and some organic, minimally-processed soy. The protein recommendations for vegans are a little higher than the norm. A good estimate is to divide your body weight in half and aim to eat that number of grams of protein each day.
BEST PLANT PROTEIN SOURCES:
□Legumes: lentils, split peas, adzuki beans, black beans, navy beans, chickpeas, cannellini beans, northern beans, lima beans, mung beans, and kidney beans (minimally-processed options include chickpea pasta and lentil pasta).
□Vegetables: edamame, green peas, artichoke, nori sheets (seaweed)
□Nuts and seeds: almonds, brazil nuts, cashews, walnuts, hazelnuts, macadamia, pecans, peanuts, pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, hemp seeds
□Whole grains: quinoa, amaranth, brown rice, buckwheat, gluten-free oats
□Organic soy products (in moderation): tofu, tempeh, natto
□Protein powders: make sure all ingredients are sourced from whole foods only, with minimal or no added sugar, zero artificial sweeteners, and zero fillers. My favorite vegan brands are Vega, 22 Days Nutrition, Garden of Life, Nutiva, Sprout Living, and Owyn.
2. FAT
Fats are essential for brain function, hormone production, metabolism, energy, immunity, and inflammatory response. Your hormones love healthy fats. They are necessary for proper nutrient absorption and even keep us feeling satiated after meals.
There are two types of fats: saturated and unsaturated. Saturated fats are found mainly in animal sources, except for coconut and coconut oil. Unsaturated fats are mostly found in plants. Within unsaturated fats, there are monounsaturated fatty acids and polyunsaturated fatty acids, both of which are thought to lower bad LDL cholesterol. It’s important to keep in mind that real, whole foods contain a mix of fatty acids, so we can’t get too hung up on the differences. For example, avocado is made up of mainly monounsaturated fatty acids, a small amount of polyunsaturated fatty acids, and an even smaller amount of saturated fat.
Within the polyunsaturated fatty acids are a group called omega-3 and omega-6 fatty acids, and both are essential to your health (except that Americans often way over-consume omega-6 fatty acids as they are rampant in processed foods and processed vegetable oils). Omegas from real foods can lower inflammation, reduce triglycerides and plaque in the blood, and nourish the brain by preventing memory loss and depression. Broken down even further, there are two forms of omega-3’s that are most beneficial; these are DHA and EPA, mostly found in fatty fish. For plant-based eaters, there are sources of omegas that your body can further break down into DHA and EPA found in flaxseed, chia seeds, hemp seeds, edamame, walnuts, and beans. You may want to consider supplementing DHA and EPA from a vegan, algae-derived supplement (like Algae Omega from Nordic Naturals).
As you will see, the Happy Hormone Method incorporates fats into each phase. We don’t skimp on fats. They are especially high in the follicular phase (avocados are one of the top ovulation-supporting foods), but we love on them throughout each phase. That said, it’s easy to overdo it on nuts, seeds, and almond butter, because they’re so darn delicious. So yes, they are healthy but keep them to reasonable portions (approximately a third cup per day).
BEST FAT SOURCES:
□Avocados
□Olives
□Coconut
□Nuts and seeds (almonds, brazil nuts, cashews, walnuts, hazelnuts, macadamia, pecans, peanuts, pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, hemp seeds)
□Raw nut and seed butter (almond butter, cashew butter, peanut butter, sunflower seed butter, coconut butter, and tahini)
□Oils (avocado, coconut, grapeseed, olive)
3. COMPLEX CARBOHYDRATES AND FIBER
This is a difficult subject because people are either scared of carbs, overdo them, eat the wrong kinds, or have a healthy relationship with them. I don’t know where you stand. What I will say is that a low-carb or keto diet does not work for everyone. I recommend quitting sugar and wheat before carbs, as you’ll see below.
With the Happy Hormone Method, we add complex carbohydrate sources, more in the luteal and menstrual phases when the body needs them, and then in moderate amounts in the follicular and ovulatory phases when you already have increased energy and don’t necessarily need as much energy from carb sources. A long term, low-carb diet can lead to anovulatory cycles or hypothalamic amenorrhea, especially if your HPA axis is out of whack from high stress. Certain carbohydrate sources have a calming effect on your nervous system, which is essential for healing from HPA Axis Dysregulation and can improve the cortisol response in highly stressed people.
The complex carbs come from beans and legumes, whole grains (like quinoa and rice) and starchy vegetables. They have adequate fiber, are unrefined, and do not contain gluten (because it’s highly inflammatory). So that I don’t lose my sanity, I have sourdough bread made locally (the real kind with yeast in the ingredients instead of a sourdough starter). While it does contain gluten, it also has the added digestive benefits from fermentation and was not made in a factory. I’ll also have a gluten-free pasta made from rice, kelp, chickpeas, edamame or lentils and occasionally almond flour crackers or rice cakes. Other than that, my meals center around whole, unprocessed foods.
BEST COMPLEX CARBOHYDRATE SOURCES:
WHOLE GRAINS: quinoa, brown rice, jasmine rice, basmati rice, black rice, wild rice, millet, buckwheat, gluten-free oats (yes, they exist)
STARCHY VEGETABLES: sweet potatoes, butternut squash, acorn squash, corn, yams, pumpkin
LEGUMES: lentils, split peas, adzuki beans, black beans, navy beans, chickpeas, cannellini beans, northern beans, lima beans, mung beans, and kidney beans (minimally processed options include chickpea pasta and lentil pasta)
HIGH FIBER HAPPY HORMONE FOODS:
Navy beans, lentils, pinto beans, tempeh, artichokes, green peas, green leafy vegetables, chia seeds, flax seeds, raspberries, avocado, chickpeas, lima beans, black beans, broccoli, pears, apples, figs, pumpkin seeds, pistachios, almonds, prunes, edamame, and sweet potatoes
THE MICRONUTRIENT BREAKDOWN
While you need much smaller amounts of micronutrients than you do macronutrients, they are equally important for hormone function. The following are lists sourced from the USDA and veganhealth.org, with the best food sources for each vitamin and mineral, and the recommended daily amounts for women. Note: daily amounts will vary if you are pregnant or breastfeeding. This is a basic overview until Part 2 when we dive into the specific vitamins and minerals for each phase and those that vegans/plant-based eaters need to be aware of to prevent a deficiency.
ESSENTIAL VITAMINS
□VITAMIN A (BETA CAROTENE) 700 mcg daily: sweet potatoes, carrots, pumpkins, squash, spinach, mangos, turnip greens
□VITAMIN B1 (THIAMINE) 1.5 mg daily: brown rice, soymilk, watermelon, acorn squash, hibiscus tea, sunflower seeds, tahini, macadamia nuts, spirulina, nutritional yeast, bakers yeast, soybeans
□VITAMIN B2 (RIBOFLAVIN) 1.7 mg daily: green leafy vegetables, quinoa, buckwheat, almonds, spinach, mushrooms, beet greens
□VITAMIN B3 (NIACIN) 20 mg daily: coffee, nutritional yeast, peanuts, peanut butter, mushrooms, potatoes, spirulina, chili powder, barley, tomatoes, chia seeds, wild rice, buckwheat, avocados, green peas
□VITAMIN B5 (PANTOTHENIC ACID) 10 mg daily: mushrooms, avocado, tomatoes, paprika, sunflower seeds, broccoli, sweet potatoes, nutritional yeast
□VITAMIN B6 (PYRIDOXINE) 2 mg daily: organic tofu and soy products, bananas, legumes, squash, pumpkin, bananas, watermelon, almonds, sweet potatoes with skin, hemp seeds, prunes, pineapple, chickpeas, artichoke hearts, water chestnuts, figs, kale, collards
□VITAMIN B7 (BIOTIN) 300 mcg daily: avocados, almonds, walnuts, peanuts, chia seeds, sweet potatoes, onions, oats, tomatoes, carrots
□VITAMIN B9 (FOLATE/FOLIC ACID) 400 mcg daily: organic soybeans, whole grains, beans, lentils, asparagus, avocados, celery, cauliflower, mangos, oranges, cantaloupe, walnuts, flax, sesame, tahini, mint
□VITAMIN B12 (METHYLCOBALAMIN) 1500 mcg daily: spirulina, nutritional yeast, fortified soy products, fortified almond milk
□VITAMIN C (ASCORBIC ACID) 75 mg daily: citrus, bell peppers, broccoli, potatoes, strawberries, spinach, Brussels sprouts, tomatoes
□VITAMIN D (CHOLECALCIFEROL) 2,000 IU daily: mushrooms, fortified soy and almond milk, tofu, sunlight(!)
□VITAMIN E (TOCOPHEROLS) 15 mg daily: cucumber, vegetable oils, leafy greens, whole grains, almonds, hazelnuts, sunflower seeds, wheat germ
□VITAMIN K (PHYLLOQUINONE) 90 mcg daily: cabbage, spinach, broccoli, sprouts, kale, collards
ESSENTIAL MINERALS
□CALCIUM 1000 mcg daily: tofu, collards, mustard greens, turnip greens, kale, bok choy, tempeh, broccoli, Swiss chard, sesame seeds, tahini, fortified nut milk, dried figs, edamame, navy beans, pinto beans, oats
□CHLORIDE 2.3 g daily: sea salt, seaweed (kelp), olives, rye, tomatoes, lettuce, celery
□CHROMIUM 120 mcg daily: broccoli, potatoes, oats, kale, spirulina
□COPPER 2 mg daily: sesame seeds, cashews, edamame, mushrooms, beet greens, turnip greens, spinach, asparagus, cacao, prunes, black pepper, sunflower seeds, tempeh, chickpeas, lentils, walnuts, lima beans
□FLUORIDE 3 mg daily: black tea, oolong, white, green tea, kombucha
□IODINE 150 mcg daily; seaweed (kelp), iodized salt, Marine Coast Kelp Granules Sea Seasoning (can be found at Whole Foods), prunes
□IRON 18 mg daily: cooked spinach, cooked Swiss chard, tofu, tempeh, lentils, kidney beans, black beans, edamame, black-eyed peas, beets and beet greens, quinoa, potato, tahini, green peas, blackstrap molasses, cashews
□MAGNESIUM 400 mg daily: dark chocolate, avocados, hemp seeds, cashews, sunflower seeds, tofu, legumes, quinoa, almonds, summer squash, kelp, oats
□MANGANESE 2 mg daily: oats, brown rice, chickpeas, cloves, cinnamon, pineapple, spinach, collard greens, raspberries, strawberries, turmeric, garlic, basil, bok choy
□MOLYBDENUM 75 mcg daily: green peas, lentils, black beans, kidney beans, lima beans, pinto beans, oats, cucumber, celery, tomatoes
□PHOSPHORUS 1,000 mg daily: soybeans, pumpkin seeds, lentils, tempeh, mushrooms, tofu, green peas, broccoli, asparagus, Brussels sprouts, cauliflower, fennel, summer squash, Swiss chard
□POTASSIUM 3,500 mg daily: bok choy, Swiss chard, beet greens, Brussels sprouts, tomatoes, cabbage, spinach, sweet potatoes, mushrooms, celery, papaya, cantaloupe, banana, carrots, oranges, kale
□SELENIUM 70 mcg daily: brazil nuts, mushrooms, asparagus, mustard seeds, tofu, brown rice, sunflower seeds, sesame seeds
□SODIUM 1,500-2,300 mg daily: sea salt, pickles, soy sauce, tamari, beets, Swiss chard, celery, sweet potatoes
□SULFUR daily amount unknown: broccoli, cabbage, cauliflower, Brussels sprouts, kale, leeks, bok choy, garlic, onion, shallots, chives
□ZINC 25 mg daily: sesame seeds, asparagus, mushrooms, pumpkin seeds, chickpeas, lentils, cashews, quinoa
Minimally-Processed Soy Products
Soy products that are minimally processed include edamame, tempeh, tofu, natto, miso, and tamari (not processed, textured, soy protein, fake meat products or soy protein isolate).
Soy products have high levels of phytoestrogens. If you have estrogen-dominant conditions (like PCOS, endometriosis or fibroids)
you want to avoid soy products in the ovulatory and luteal phases (outlined in Part 2) and avoid or limit soy products to smaller amounts in the menstrual and follicular phases. This is because you have trouble breaking down estrogen as is, so adding phytoestrogens (which act like natural estrogen) could make matters even worse. On the contrary, if you are in menopause, then phytoestrogens are highly beneficial for you so no need to worry about limiting amounts.
If you are not in menopause, small amounts of minimally-processed soy can be beneficial for health in general. So, they are great to eat during your menstrual and follicular phases (in moderate amounts) if you want to reap the health benefits. Plus, they are great sources of plant protein.
Steer clear of soy milk, soy yogurts, soy cheeses, and processed, vegan meats. As most soy products are likely to be GMO, it’s important to buy them organic.
HOME COOKING
Unless you already cook most of your food, the thought of cooking more may feel new and intimidating, but we all have to start somewhere. The truth is that cooking your own food is fundamental for any health journey. Otherwise, you end up relying on others who may not have your best interest at heart and may add in unnecessary or harmful ingredients you are unaware of like vegetable oils, excessive sodium or sugar, and processed ingredients.
You most definitely do not have to be a trained chef to make my recipes or follow this plan. I’m a self-taught home cook. All you need are basic cooking skills like chopping, steaming, boiling, and sautéing. Sure, cooking your own food is more time-consuming but that’s the reality of any healthy lifestyle, and creating new habits around cooking is the key to success. We’re all short on time, so I aim to keep Happy Hormone meals simple and easy enough for anyone to follow.
The Happy Hormone Guide Page 6