Table of Contents
Introduction: Our Story 11
1 An Introduction to Hormones 15
What Are Hormones & Why Do They Matter? 15
The Hormonal Chain of Command 17
The Traveling Trio & the Stages of Your Menstrual Cycle 19
Bringing Sexy Back … Wait I Think I Lost It: Welcome to Perimenopause 21
Sexy, Please Don't Leave the Building: Menopause 25
2 The Good, The Bad, The Ugly 29
Women, or as We Like to Say, the Lucky Ones 34
Men, the Actual Lucky Ones 35
3 The Top Four Reasons Your Hormones are Misbehaving 39
If You Didn't Know, Now You Know: The Gut 39
The HPA-T Axis: Adrenals & Thyroid 42
Thanks, Mom & Dad: Genetics 44
I've Got the Power! The Mitochondria 48
Other Common Factors 49
4 Getting Down to Business: Quick, Cheap & Easy 52
Eating Better, Not Less 52
If Pooping Is Wrong, I Don't Want to be Right 53
Show Your Middle Child More Love: The Liver 55
The Three S's: Sex, Stress and Sleep 57
5 Using Diet to Support Your Hormones 61
What to Eat 61
What to Avoid 64
The Health Babes' Food Lists 66
How Often Should I Eat? 69
Shifting Your Mindset on Your New Lifestyle 69
6 Hormone-Healthy Recipes 71
Breakfasts 73
Spinach & Shallot Omelet 73
Breakfast Tacos 74
Swiss Chard Crepes 77
Broccoli Frittata 78
Savory Seed Porridge 81
Egg Bites 82
Sweet Potato Hashbrown Cups 85
Huevos Rancheros 86
Chicken Patties with Broccoli & Cabbage 89
Potato Pancakes 90
Lunches 93
Bison Patties with Rosemary Aioli 93
Creamy Broccoli Soup 94
Savory Steak Salad 97
Cauliflower Rice Taco Bowl 98
Tabbouleh with Chicken Breast 101
Chicken Caesar Kale Salad 102
Glazed Chicken & Cauliflower Rice Bowl with Quick Pickled Vegetables 105
Roasted Salmon Salad 106
Rainbow Vegetable & Chicken Tray Bake 109
Roasted Carrot & Fennel Soup with Chicken 110
Dinners 113
Italian Seared Beef Salad 113
Chicken Tortilla Soup 114
Lamb Tacos with Paleo Tzatziki 117
Lemon Pepper Chicken Tray Bake 118
Paleo Chili 121
Spaghetti Squash & Meatballs 122
Shrimp Fajitas 125
Sausage, Apple & Kale-Stuffed Butternut Squash 126
Mediterranean Skillet Chicken 129
Turkey Meatball Soup 130
Sides 133
Beet & Orange Salad 133
Avocado & Citrus Salad 134
Herby Tomato & Cucumber Salad 137
Roasted Asparagus with Cashew Sauce 138
Roasted Carrots with Creamy Herb Dressing 141
Desserts 142
Baked Pumpkin Pudding 142
Apple Galette 145
Avocado Chia Pudding 146
Lemon Tart 149
Poached Pears with Coconut Cream 150
References 153
Acknowledgments 159
About the Authors 161
Where to Find the Health Babes 161
Index 162