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a. Diet
What to eat
1. Green leafy vegetables: broccoli, spinach, kang kung, bok choy, chards, kale, cauliflower, brussel sprouts, cabbage
2. Food high in phytoestrogens, plant sources of estrogen: soy beans, peas, clover, alfalfa and kudzu.
3. Food high in lignins: flaxseed, rye, wheat and seaweed.
4. Food high in flavonoids: citrus fruits and grapes
5. Good fats: coconut oil, olive oil, omega 3 fatty acids (salmon, mackerel, tuna, flaxseed) and expeller pressed oils.
6. Use tumeric in cooking
ii. What not to eat
1. Sugar: soda, candy, pastries, donuts, etc
2. Refined carbohydrates: white bread, white rice, pasta, noodles (ramen, cup o noodle), pastries, crackers and cookies.
3. Fats: animal fats (beef, pork, canned meats, lard) and vegetable oils (corn, soy, safflower, vegetable)
iii. Try to get 30 grams of soy per day
1. 8 oz soy milk has 4-10 grams
2. 4 oz tofu has 8-13 grams
3. 1 serving of soy vegeburger has 14-18 grams
4. 1 serving of Genista has 26 grams
5. Soy shake has 15 grams
6. Soy milk has 2-6 grams
II. Balancing with nutritional supplements Your Plan
a. High potency multiple vitamin _________
b. Omega 3 fatty acid (flaxseed or EPA) _________
c. B complex vitamins _________
d. GABA _________
III. Balancing with natural hormones Your Plan
a. Natural progesterone cream (Progesta Plus) _________
b. DHEA _________
c. Phytoestrogen cream or tablets _________
d. Isoflavone supplement (Genista or Optimeal) _________
PLEASE CONSULT WITH DR. HORINOUCHI ON WHICH SUPPLEMENTS WILL WORK BEST FOR YOUR SITUATION
Click here to contact Dr. Horinouchi
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