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Eating Wisely for
Hormonal Balance
Sonia Gaemi, Ed.D., RD

New Harbinger Publications

Dedication
Eating wisely starts in mothers’ wombs. World healing starts with
self-healing.
To my grandchildren, Sophia, Koosha, Leila, Kian, Sasha, Denna,
and all the other seeds of our future planet.
To my energy healing Chinese medicine qigong masters, colleagues,
and to my contributing teachers: my students and my friends. This book
also is dedicated to all women who have bridged Eastern wisdom and
Western science to achieve hormonal balance. When women’s wisdom is
heard, the world will be healed.

Publisher’s Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter
covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, finan-
cial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent
professional should be sought.

Distributed in Canada by Raincoast Books.

Copyright © 2004 by Sonia Gaemi

New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609

Cover design by Amy Shoup

Interior images by PhotoDisc, Brand X Pictures, and Stockbyte
Cover photo by Morgan Karami

All Rights Reserved

New Harbinger Publications’ Web site address: www.newharbinger.com

 Contents
F
Acknowledgments vii
Preface ix
Food for Hormonal Healing E Learning from the Past E The
Wisdom of Stories E My Background E Four Things to Remember

Introduction to Food Wisdom 1

Eat for Health and Pleasure E A Revolution in Health Is
Needed E Wise Eating for a Balanced Life E Who Else Can Benefit
from This Book E Scientific Research E Alkalinity and Acidity E
The Food Wisdom Pyramid E Balance Your Health with the Pyramid
E The Pyramid Ways E The Food Wisdom Model E Food Wisdom
Goals

chapter 1
How Your Hormones Work 15
Food and Your Hormones E The Role of Estrogen and Progesterone
E Your Personal Health Concerns E Women’s Need for Balanced
Hormones E Hormonal Eating Is a Lifelong Process E Eating Wisely
for Hormonal Balance E Trans-Fatty Acids and Saturated Fat E Food
Wisdom for Menopause E Healthy Hearts for Women E Lowering
Blood Pressure with Heart Friendly Foods E Foods for Strong
Bones E Integrating East and West for Body, Mind, and Spirit
chapter 2
Food Wisdom for Life 41
Making the Kitchen the Center of Busy Lives E Keeping a Food
Diary E Recording Methods E You Can Diagnose Problems E
Realize Your Food Wisdom Goals E Your Kitchen: The Heart of
Your Home. E Food Wisdom Planning Goals E A Wise Shopping
List

chapter 3
The Cleansing Way for Energy and Health 60
Spring for Your Body and Mind E The Cleansing Way E Spiced
Leafy Greens, Sprouts, and Fruits E Shopping and Preparing for
Cleansing E Consider a Blender E The Cleansing Plans E Food
Sensitivities E A Few Favorites

chapter 4
The Morning Way 77
The First Food of the Day E Fiber Breakfast for Healthy Digestion
and Daylong Energy E A Colorful Rainbow of Phytochemicals
E Plant Protein for Bright Mornings and Alert Days E Variety
through Grains E Root Vegetables E Putting Your Morning Way Plan
into Action

chapter 5
Tea, Oxygen, and Movement 94
Tea: Bridging East and West E Cultural Wisdom about Every Breath
You Take E Move through Your Life for Fitness and Fun

chapter 6
Snacking Your Way to Good Health 111
Wise Snacking E Learn to Snack on Healthy Food E The
American Way of Snacking E The Positive Value of Snacking E
Snacking to Satisfy Your Basic Urges E Eat Low Glycemic Foods for
Steady Energy E Mother Nature’s Bountiful Plant Foods E
Indulge Your Senses with Healthy Choices E Snack Foods and
Fat E Salt: How Much Is Too Much? E Setting Goals

iv eating wisely for hormonal balance

chapter 7
Healthy Weight and Healthy Hormones 126
Healthy Weight E Use the Food You Eat E Weight Gain during
Midlife E Underweight or Overweight: Both Are Problems E The
Role of the Food Industry E How You Look at It E Taking Control
of Your Weight E The Glycemic Index and Weight Control E Insulin
Resistance and Chromium E Insulin and Serotonin, the Mood
Hormones E Foods That Help Manage Diabetes E Calcium and
Weight E Tips for Maintaining a Healthy Weight E Your Thyroid
Gland’s Power over Weight, Life, and Death E Food Wisdom for a
Healthy Weight

chapter 8
Preventing and Relieving Major Symptoms of 147
Hormonal Imbalances
Food Wisdom Prescriptions E Allergies or Food Sensitivities E
Anemia and Fatigue E Arthritis or Osteoarthritis E Constipation
and Irregularity E Diabetes E Diarrhea E Gastrointestinal Problems
E Premenstrual Syndrome E Headaches and Migraines E Cancer
Recovery and Support E Hair Loss E Heart Problems E High
Blood Pressure E Complications from Hysterectomy E Hot Flashes
or Sweating E Insomnia E Symptoms Associated with Menopause E
Osteoporosis

chapter 9
The Joy of Herbs and Spices 171
Spices and Herbs, Blended into Your Life E Relearning the
Wisdom of Herbs and Spices E Spice and Herb Tips E The
Art of Flavoring with Herbs and Spices

chapter 10
Recipes for Balanced Hormones 183
The Basics E Morning Way Recipes E Salads and Greens E
Soups E Fish E Snacks E Sweet Things

References 205

Contents v
 Acknowledgments
F
Thank you to the 5,000 women around the world who shared their food
and energy healing wisdom with me and helped me give birth to this
book. They taught me ancient wisdom from the Persian Empire to the
Silk & Spices Road, from China’s wall to Chinese traditional medicinal
Qi Gong, and shared Rumi’s healing with love.
Mary Rudge, Jean Shinoda Bolen, professor Hui Liu, Grandmaster
Yang Moi Jun, Dr. Jun-Ann Clark, and Dr. Sheldon Margen support me
in my efforts to bring to the women of the globe the leadership lesson
of the wild geese, to open our wings to the world and to look at the
earth as a child to be nurtured and as a mother to nurture. From the
mothers’ wombs, to men and women all over the planet, we bring the
seeds of wise eating.
Brazilian revolutionary, philosopher, and educator Paolo Freire
showed us that the foundation of education is to teach people to teach
themselves. Eating Wisely for Hormonal Balance is based on the idea that the
way to self-healing and world healing begins with women’s wisdom and
leadership. The wisdom of my teachers, colleagues, and friends will live
on in my work on the first women’s satellite TV show in the world, in
the healing centers I help to set up all over the world, and in my work
with the Institute of Women’s Cultural Wisdom (WCW).
 I must also thank Dr. Sheldon Margen and Dale Ogar, Dr. Erlene
Chiang, Susan J. Zipp, Ann Coulston, Dr. Anansa Taharka, Lynn Twist,
Master Sha, Dr. Deepak Chopra, Leanne Backer, Foojan Zieni, Shirley
Dean, Tom Bates, Karola Saekel, Dr. Sadja Greenwood, Dana and Peter
Christy, Sharzad Ardelan, Helen Yee, Lida Kompanian, Arjang
Zendehdel, Dr. Noman Narchi, Parnian Kaboli, Judy Timmel, Donna
Sofaer, Reb Anderson, Mel Sujan, Christy Kimbra, Dr. Beverly Rubik,
Dr. Effie Chow, Dr. Katherin Smith, Dr. Kristin Van De Carr, Dr.
Doddy Messersmith, Dr. Ronda Tycer, Dr. Kenneth Fan, Justin Toal,
Andrea Nasser and Sholeh Hamedani, Diane Valentine, Dr. Marti Lee
Kenneday, Tomoko Lipp, Joyce Gerter, and Virginia Mejia, Heather
Hutcheson, Connie Chan Robinson, Christine Shuk Yin Yu, Rachel
Kranz, Parman Kublie, Anita and Al Rosso, Helen Yee, David and Solie
Hashemi, Wes Nicker, Dr. Mary Lee, Diane Littlefield of Women’s
Health Leadership, Carol Hansen Grey, Gathering The Women, United
Nation USA/Berkeley and Mytherapynet.com.
Thank you to my husband, Ghassem, my son Nasser and his wife
Mindy, my daughter Katosha and her husband Afshin, and to my
grandchildren.
My editor, Melissa Kirk, acted as my soul, patiently and quietly
honoring my passion to give birth to this book. Without everyone at
New Harbinger Publications who worked so hard on this project, I
couldn’t have opened my wings and brought this book to the planet.
To everyone else who has inspired me with their love, wisdom, and
strength, you are all in my heart.

viii eating wisely for hormonal balance

 Preface
F

I have always loved food. I have made my home in different

regions of the world, and everywhere I have lived or visited I have fallen
in love with the flavors, spices, and aromas of new foods, with their
color, beauty, and textures, and with their luscious abundance of tastes.
As a young girl, I asked my mother and grandmother their secrets—
what they put in the dishes they served to their friends, the foods that
people raved over and couldn’t get enough of. My father, too, loved the
art of cooking and sharing food, and people considered him a great chef.
I was often with him in our herb garden and the kitchen, watching and
learning.
My grandparents and parents emigrated from Russia to the Middle
East and Iran, where I was born. My parents believed in celebrating with
food and sharing ideas about the power of healing with food; in my fam-
ily, eating was the most pleasant of pastimes. True, food was a necessity,
but we were also excited about food.
Throughout my life, I have relished meals shared with friends and
family and have enjoyed experimenting with food preparation. I have
watched women of various cultures as they ate, fed young children, and
let young people learn with them. Instinctively and from centuries of
tradition, they understood how certain foods nourished the body. They
sipped many kinds of teas and ate herbs to avoid menstrual cramps, to
overcome a head cold, to increase their energy, to relax, to aid digestion,
and to have a good sleep. My passion was to learn this wisdom of
food. F

food for hormonal healing

Hormonal eating means eating foods that support your hormonal needs
and all of your nutrition needs, helping you maintain a balanced weight
and a healthy metabolism through all stages of your life.
In the West, a lucrative business has evolved, claiming to correct
hormonal imbalances in women. Hormone pills and patches may do more
harm than good to women’s bodies, and a Western lifestyle of eating,
including the consumption of processed foods, may cause many health
problems attributed to aging.
Anti-aging in America has involved surgical and other methods to
reshape and remove flesh and skin, while in many other countries women
rejuvenate their cells, change their weight and appearance, and balance
their hormones with combinations of natural whole food plants.
In Western society, specialists tend to treat parts of the body, not
the whole person, and look more to technological solutions through
medications made from plant parts and engineered plants, It is best to
use parts of the actual plant rather than to take synthetic supplements
and laboratory-created medicines, because there are many components
within plants that help the body stay healthy, some of which are not yet
understood by modern medicine. F

learning from the past

The Egyptians and people of the Mediterranean, Middle East, and Asia,
as well as in South and Central America, created the first pyramids—the
same design that is used in food pyramids today. Though each came
independently to the design, so far as we know today, all were united in
believing that this structure was created for the purpose of holding the

x eating wisely for hormonal balance

body safe from decay. Pyramids support the spirit’s eternal and individ-
ual creative journey.F

the wisdom of stories

I’ve included many of examples of food wisdom success stories from my
e-mail correspondence, workshops, clients, international cable T.V. show,
and students, and from interviews I’ve conducted. These stories tell of
the interesting and often unrealized conditions that food imbalances
cause and what changes women have made in their attitude toward food
and their experiences with food for healing.
I’ve also included information about food and recipes from many
cultures. You will learn some ancient food secrets and discover the vari-
ety of foods women all over the world enjoy. My goal, the goal of food
wisdom, is to teach you to savor the magnificent feast offered by Mother
Nature and to learn to work with your lifestyle and food choices to stay-
ing young, relaxed, and joyful. F

my background
I have enjoyed more than thirty years studying and researching the
effects of nutrition and various foods through the body-mind connec-
tion while working as a mother, home chef, television producer and host,
journalist, Chinese medicine and qigong instructor, nutritionist, regis-
tered dietitian, researcher, and food therapist with a multicultural focus.
This book includes the wisdom of people from the Middle East, Canada,
Russia, Australia, Africa, the Mediterranean, and Latin America, as well
as Hispanics, Asians, African-Americans, and Caucasians in their coun-
tries of origin, and in the multiethnic United States. I have studied
women’s lifestyles, their common beliefs, the foods they eat, food cele-
brations and rituals, as well as their health concerns, healing arts, and
nutrition.F
Preface xi
four things to remember
I want you to know as much as possible about
! Hormones: How they affect our sense of physical and mental
well-being, as well as our health.
! A hormonal diet: How our diets can make an enormous dif-
ference to our metabolism and hormonal balance.
! Food wisdom: How women around the world have used their
traditional food wisdom to resolve and prevent their hor-
monal problems—an approach that is finally available to U.S.
women.
! How to spice up your diet: Women can easily add greens, herbs,
spices, nuts, seeds, and teas to their current diets, with surpris-
ingly good results!
Throughout this book, you will learn to design your own step-by-
step approach to food wisdom that will help you make healthy changes
as you listen to your body, instincts, and senses.

xii eating wisely for hormonal balance

 Introduction to
Food Wisdom
F
Aging is wisdom, and is a natural path to important insight.
—Dr. Sadja Greenwood, MD

everyone must eat to live. Food has a potent influence on

your well-being. The latest scientific research confirms what most people
already know: no matter what supplements you take, no matter how
much you exercise, no matter what health program you are on, you will
not be healthy unless you eat a balance of healthy, energizing foods.
Studies show that unhealthy eating habits can bring on hormone imbal-
ances, allergies, asthma, high blood pressure, PMS and menopause symp-
toms, arthritic pain, leg cramps, weight problems, cravings, diabetes, and
other health problems.
Yet, just as food can cause health problems, it can also help address
them. Since we must eat anyway, why not find appealing ways to use
food to balance and extend our life happily?
My approach to food will complement any other health plan you may
be on. It offers advice for women of all ages, from teens to women of
child-bearing age, to perimenopausal, menopausal, and postmenopausal
women. The body should feel healthy. Being a woman is not a disease, and
women’s bodies exist for their happiness, health, and beauty. F

eat for health

& pleasure
Many people think the word diet symbolizes loss or food restriction. The
word comes from the Greek root diatia and the Latin diaeta, which mean
“to live one’s life” and “manner of living,” respectively. Diet encompasses
your total lifestyle. Your food choices should enhance your ability to live
life fully—and not cause you to feel hungry, deprived, fatigued, or ill.
Your eating style should be generous, open, and all encompassing. My
food wisdom therapy for women, with the food wisdom pyramid that I’ll
introduce shortly as its model, can be bountiful, glorious, enjoyable, and
delicious.
The goal of this book is to help women learn how they can benefit
from phytohormonals (compounds found in plants that have hormonelike
effects), antioxidants, and other nutrients found in food by making good
dietary choices. Each culture has its own foods strong in fiber and
phytohormones, foods enjoyed for their unique flavors and traditional
tastes. Science is learning that these foods often have protective health
benefits. Many of these benefits are directly related to changes in the
body caused by hormone fluctuation.
We now know that eating the right foods may save our lives. People
live longer and healthier lives in some cultures; now studies show that
what these people eat is a factor. In studying the diets of cultures with
lower rates of cancer, osteoporosis, heart disease, and obesity, many med-
ical researchers have found their diets to be naturally abundant in fiber
and phytohormonal foods, balanced with a variety of whole foods. F

2 eating wisely for hormonal balance

a revolution in
health is needed
Today, we’re seeing the results of a steady diet high in protein, fats, cal-
ories, and technologically developed foods, such as Nutrasweet and
Olestra. High-stress jobs, few or no regular healthy activities, and con-
sumption of overprocessed foods with too many artificial food additives
and many refined, denatured, diet foods all contribute to the high inci-
dence of chronic illnesses in our society. I have known people to eat
themselves sick and over time eat themselves to death.
In countries like America, salt, sugar, and fat permeate snack choices
and can lead to insulin imbalances which may cause mood swings, feel-
ings of stress, fatigue, and obesity, even among children. The chemical
substances in salt, sugar, and fats and the quantity and quality of some
fats that have become popular adversely affect the hormones. F

wise eating for

a balanced life
As you assess your hormonal condition consider if you have sleepless-
ness, tension, and stress from a busy lifestyle; if you are a mother hoping
to prevent disease and raise healthy children; if you have been treated for
breast cancer or are receiving other treatments affecting your immune
system; or if you have other health concerns. I have written out easy ways
for you to plan quick meals for balanced nutrition.
No matter what you enjoy eating or how you presently think about
the food you eat, the cultural wisdom about food gathered here will
teach you how and why to make choices from Mother Nature’s bounty. I
present new food combinations, cooking techniques, and information
about the foods you love, as well as some you may not have tried because
they seemed too difficult to prepare.

Introduction to Food Wisdom 3

 You will read, perhaps for the first time, about how hormone imbal-
ances can affect your body’s functioning. Foods that support female hor-
mones are explained in depth, with chapters devoted to your complex body
system. Food wisdom offers a balanced approach to the body and its
workings, explaining how certain foods can be used therapeutically for
wellness, to improve and maintain health, and to heal the body and
mind. F

who else can benefit

from this book
In addition to helping individuals, this book also may serve

! doctors or practitioners looking to encourage healthy eating

habits in their patients;

! HMOs seeking preventive approaches to disease;

! nutritionists, nurses, physicians’ assistants, midwives, chiro-

practors, homeopaths, naturopathic doctors, and many other
alternative, traditional, and holistic healers, all of whom
understand that a healthy diet supports other types of heal-
ing and prevention;

! retreat and resort centers, schools, women’s groups, and other

institutions concerned about women’s health and well-being.

Remeber that following food wisdom therapy should help your

well-being and may help with specific medical conditions, but it is not a
substitute for appropriate medical care. Be sure to talk over ideas and
information regarding food wisdom therapy with medical professionals if
you have a serious medical condition or are taking doctor-prescribed
medications regularly. F
4 eating wisely for hormonal balance
scientific research
Based on research done in the fields of phytohormonals, fiber, and anti-
oxidants, this book shows ways in which colors, flavors, and textures of
food can affect your health and well-being. You’ll also learn to enhance
your food with flavorful spices that may strengthen your immune system
and help you remain energetic and strong.
We need a wide variety of foods in our diets, partly because each of
our organs is supported by different-colored foods. You will become a
food artist, seeing the colorful food on your plate in a whole new way,
supporting your brain, skin, heart, energy, even mood, by the chemistry
in the colors you choose. F

alkalinity & acidity

Food has qualities that are either alkaline or acidic. In Eastern cultures,
these qualities are called yin and yang, in the Middle East, sardi and garmi,
and in Western society they are known as foods that supply essential
heat or coolness throughout the body. In my practice, I have observed
specific health problems that relate to the balance of foods and have dis-
covered that many of these problems can be treated by changing the diet
in favor of acidic food if alkalinity is a problem or vice versa.
Another food quality is its glycemic index, which affects hormones,
weight, and metabolism. The glycemic qualities of foods are covered in
chapter 7.
Typical alkaline, or yin, foods include: barley, beef, bread, butter, cab-
bage, cauliflower, celery, cherries, citrus fruits, cranberries, cucumber,
eggplant, fish (except for snapper), grapefruit, green beans, kidney beans,
lettuce, peaches, peas, peanuts, pinto beans, rice, spinach, strawberries,
tomato, turnip, water chestnuts, anise, cilantro, green apples, lentils,
mint, mung beans, pears, plum, pomegranate, prunes, pumpkins, rhubarb,
spinach, watermelon, yogurt, coriander, dill, mint.
Typical acidic, or yang, foods include: red apple, banana, buckwheat,
cantaloupe, carrot, cashews, cheese, chocolate, poultry, dates, eggs, gar-
banzo beans, grapes, honey, green pepper, honeydew melon, lamb, leeks,

Introduction to Food Wisdom 5

mangos, millet, black mushrooms, okra, pecans, persimmon, pistachio,
pork, raisins, red snapper, sprouted beans and seeds, sweet potatoes, wal-
nuts, wheat, yellow split peas, angelica, basil, bay leaves, black pepper, car-
damom, celery seed, chamomile, chile peppers, chives, cinnamon, cloves,
cumin seed, curry powder, fennel, fenugreek, ginger, garlic, lemon grass,
licorice, marjoram, nutmeg, onion, parsley, rose, saffron, salt, shallots,
tarragon, turmeric, vanilla, vinegar.

Neutral foods include: brown rice, corn, soybeans, oats, sunflower

seeds, Brazil nuts, most dried beans and peas, tofu, almonds, olive oil,
flax seeds, white mushrooms, tea, unsalted feta cheese. F

the food wisdom pyramid

The pyramid created by the United States Department of Agriculture
(USDA) and seen on food packages throughout the United States was
revolutionary when it was introduced in 1992 because it brought about a
healthy emphasis on grains and protein.
My belief is that the food groups of the USDA model don’t go far
enough to explore food diversity and foods that are therapeutic and heal-
ing for women. The pyramid has been widely criticized and the USDA is
currently revising it.
Most research done in the Western world has been on men’s health,
and the standard pyramids used today have been based on these studies.
Along with members of many international health associations with
whom I have worked in my nutrition studies, I wanted a way to help
women of all ages achieve better health and prevent diseases in an eco-
nomical, easy, and universally applicable way. And so, my food wisdom
pyramid is designed especially for women’s unique needs. As you can see
from the figure on the next page, I have turned the standard pyramid
upside down to ask you to think differently about food. By turning the
pyramid on its point, I hope you will remember the most important
aspect of any good diet: balance. This food wisdom pyramid will help
you maintain good health by balancing all your bodily functions.
In developing a new pyramid, I took the latest principles of nutri-
tion science advocated by leading U.S. health organizations and added

6 eating wisely for hormonal balance

 The Food Wisdom Pyramid

Water, Oxygen,
Tea, Sunlight
Whole Grains, Bread,
6-11
Cereal, Rice, Pasta
Vegetables, Greens,
Fruits 3-5 5-6
Fresh Herbs & Spices
Garbanzo, Soy, Other
2-4
Legumes, Nuts, and Seeds

Bone Nutrition, Dairy, Soy, 2-4

and Nut Milks, Fish, Greens
1-3 Meat, Fish, Poultry, Eggs

USE SPARINGLY Salts, Sweets, Oils

ancient cultural wisdom practiced by women around the globe. I have

been using this pyramid for over ten years in my work with individuals,
health professionals, HMOs, hospitals, and colleges and universities.

OXYGEN, WATER, & SUNLIGHT

The highest level of the pyramid is in the air, because the basis of
our life is air, sun, and water. Plants flourish with sun, water, and air and
in turn nourish us.

GRAINS
Grains are plant foods that contain starch, soluble and insoluble
fiber, protein, antioxidants such as vitamin E and folic acid, and nutrients
such as zinc and B2 that are essential to a woman’s health. No wonder
whole grains are an important food in most cultures and often are associ-
ated with sacred traditions. Many women report that whole grains satisfy
their appetites longer than simple carbohydrates like white rice or egg
noodles. The sense of fullness comes from the combination of protein and
complex carbohydrates that balance insulin and slow down the digestion

Introduction to Food Wisdom 7

rate. The glucose released from digesting whole grains enters the blood-
stream gradually, giving a pleasant sense of fullness for many hours.

Food Sensitivity to Grains

In my private practice, I have seen hundreds of people show a reac-
tion to grains, particularly wheat. Use of a daily food diary will help you
determine if you are sensitive to grains, the specific grains you should
avoid, and substitutes you can use instead.

GREENS & VEGETABLES

All vegetables are healthy. Most of them are very low calorie, includ-
ing culinary herbs, greens, lettuce, celery, and leafy greens. The food wis-
dom model does not put any limit on the amount of greens, culinary
herbs, and other nonstarchy vegetables you can eat.
Women need what fruits and vegetables have,
and they seldom get enough complex carbohy-
drates, fiber, phytoestrogens, folic acid, cal-
cium, boron and magnesium, and antioxidants.
My multicultural food wisdom pyramid
model incorporates all the significant ocean veg-
etables, a variety of seeds, leafy greens, root vege-
tables, and color-pigmented vegetables.
Many vegetables and greens are rich in vitamins A,
C, and E, folate and other B vitamins, and potassium and
other minerals. Greens are a super color choice because they are
high in calcium and chlorophyll, which is especially good for bone
health.

Culinary Herbs & Spices

Culinary herbs and spices stimulate the digestive system, encourage
the growth of good bacteria, and affect hormones. Caraway, mint, and
licorice, for example, are high in estrogen. Herbs and spices not only
make food taste better, but they also have protective antioxidant and
phytohormonal compounds with no calories. People should eat as many
delicious diverse spices as possible for good health. In some cultures,
many herbs, fruits, and even certain flowers are also considered spices.

8 eating wisely for hormonal balance

 The low incidence of cardiovascular disease in parts of Spain may be
related to the consumption of saffron (Grisolia 1974). Some spices, like
cardamom and ginger, can kill up to fifteen different harmful bacterial
species (Sherman and Billings 1998).
Every day we are learning more about spices and the many ways they
affect hormones and metabolism. Adding spices and herbs in the food
pyramid is a new concept, and yet the wisdom for this is age-old.

FRUITS
Although the USDA and other food pyramids list
fruits and vegetables together, I believe it is impor-
tant for you to think of these as separate catego-
ries, and to eat many more fruits than usually
recommended. Every woman needs at least five
servings of fruit and at least seven or more serv-
ings of vegetables a day, especially greens and culi-
nary herbs.

BEANS & LEGUMES: LIFE FORCE FOODS

Legumes are at the next level of the pyramid, because they excel in
providing the body with the highest quality of soluble and insoluble
fiber, plus phytoestrogens. Most people in the world eat grains and
legumes more than any other food. Most legumes promote organ and
hormone health. They contain phytoestrogens that may help prevent can-
cer, heart disease, and hormonal fluctuations that can cause PMS and
hot flashes associated with menopause. Of all the plant foods, those that
are commonly called “beans” contain the most complete and least expen-
sive source of protein. Soybeans and garbanzo beans are about 20 to 22
percent protein, without the cholesterol and fat associated with red meat.
Just a cup of cooked soybeans has 18 grams of protein and one cup of
garbanzos has 15 grams. An equivalent amount of broiled sirloin has 31
grams of protein, 90 milligrams of cholesterol, and 9 grams of fat. The

Introduction to Food Wisdom 9

good news about hearty garbanzos is that they have a low 3 percent fat
compared to soy, which yields 40 percent calories from fat.

Nuts & Seeds

Nuts and seeds supply protein and essential fatty acids—the key
word is essential—for balancing the hormones. A number of the hormones
in your body depend on the interaction of fats and carbohydrates.

BONE FOOD
For bone health women need to eat foods that deliver significant
levels of boron, magnesium, phytoestrogen, potassium, vitamin D, vita-
min K, and zinc because they affect how calcium is used and retained in
the body. I looked in many cultures for foods high in calcium, phyto-
nutrients, antioxidants, vitamins, and the minerals needed for calcium
absorption, as all of these contribute to healthy bone mass. Dairy foods
deliver these, as do many plant foods such as leafy greens and seeds, and
nuts. Yogurt is an excellent bone food and good for your health in
general.

MEAT, FISH, POULTRY, EGGS

If you enjoy eating meat and eat it often, you can use the following
step-by-step approach to substituting plant protein while enjoy-
ing the flavor of meat. First, to cut fat choose leaner cuts of
meat and eat white poultry meat rather than dark meat.
Next, cut the serving amount of meat you eat by one-third
whenever possible, by substituting whole grains, legumes,
and vegetables as the centerpiece of your meal and posi-
tioning the animal protein in the supporting role of the
side dish. Then, one day a week use the cleansing way
described in chapter 3, and eat no meat.
After you have grown accustomed to eating a third less
meat, cut it by another third. Continue substituting and
trying new recipes, including soups and stews with small portions
of meat. As you observe how you feel, you’ll be happy to decrease animal
products in your diet. You may always eat meat on special occasions or a

10 eating wisely for hormonal balance

few times each week, but you will have substituted other healthy sources
of protein, too.

FATS & OILS

The food wisdom pyramid recommends a naturally low-fat way of
eating, but some fat is essential to health. Nuts and seeds contain fat, in
balance with many other positive elements. It is healthy to use one to
three tablespoons of oil in a day, either as cooking oils, in nuts and
seeds, or in avocados and olives. Some days you may not use any fat and
other days you may prepare a large recipe using two tablespoons of oil
but will enjoy it with two other people, or eat it at several meals. I want
you to be aware of fats in your diet, but if you are following the food
wisdom therapy, you will not have to worry about them.

SUGAR & SALT

If you concentrate on eating whole foods, you will get all the sugar
and the salt your body and mind need. Once you adjust to eating accord-
ing to the food wisdom pyramid, you may never need to flavor with salt
or sugar. If you do want to add them, you will use them sparingly. Too
much of either becomes a stress to your system. Lack of nutrients sig-
nals your body to crave more, leading to a cycle of eating more food
without obtaining the elements you need. I call sugar and salt “stressor
foods” and urge you to limit them. F

balance your health

with the pyramid
The food wisdom pyramid helps you bring balance to your body, so you
can achieve your best weight, boost your energy, enrich the beauty of
your skin and hair, achieve good teeth and bones, strong muscles, and
balanced moods, and improve all aspects of your health. By using the
food wisdom pyramid, you’ll discover what foods you’ll want to add to
your diet. You’ll also discover what foods you might want to eat less of
or slowly replace with healthier choices.

Introduction to Food Wisdom 11

 After a few weeks of observing how you feel using foods from the
pyramid, you’ll be able to see that there are changes in the way you feel
in connection with the foods you eat. You’ll see that healthy choices
equal more energy, good sleep, and happier moods. You’ll discover that
by being attentive to both your body’s needs and your own reactions to
certain foods you’ll prevent problems. Noticing will be the first step
toward doing something about it. F

the pyramid ways

Food wisdom includes many methods that you will learn to combine on
a daily basis.
The planning and food diary way: Finding time each week to look over
your food diary, assess your goals, and plan for the week to come is easy
when you see how a few minutes will save you time the rest of the week.
My kitchen planning tips and recipes can guide you, whether you want to
prepare a large celebratory meal or want to eat simple foods without ever
cooking—along with everything in between.
The cleansing way: Many cultures enjoy food not only for taste but for
cleansing. One day each week, you’ll concentrate on using cleansing foods
as well as soups and teas to help your body set the stage for healing and
nourishing. This cleansing day is a way of using only plant foods for one
day to cleanse and rejuvenate based on your individual needs and current
dietary practices.
The morning way: Fiber and protein, two crucial components of every
diet, are the basis of the breakfast way. If you think breakfast is a bagel or
bowl of cereal, wise up! Get ready to experience the variety, color, and fla-
vor of multicultural approaches to this meal. You can have a convenient
and nutritious breakfast for weeks without ever repeating the menu.
The tea way: Through my research I have developed a healthful formula
for tea that includes a combination of tea, herbs, seeds, spices, and flow-
ers that optimizes energy, stabilizes metabolism, strengthens circulation,
hydrates, and cleanses. You’ll learn to enjoy tea daily. You’ll also learn
how to use tea therapeutically and during the seasons to prevent illness

12 eating wisely for hormonal balance

and to warm or cool your system. Making your own teas by adding spices,
berries, seeds, and herbs as your tastes or needs dictate will seem as natu-
ral as choosing your clothes each morning and become an enjoyable part
of your daily routine.

The snacking way: Did you ever think a book on food and healthy eat-
ing habits would encourage you to snack on and eat as much as you like
of some foods? The snacking way is another part of food wisdom that
you’ll love experimenting with as you incorporate multicultural foods
into your diet. Snacks can be seeds, herbs, fruits, grains, vegetables, and
spices. You’ll be amazed at the variety of flavors and textures that will
help balance your metabolism for energy and clarity throughout the day.

The recipe way: This book contains easy, tasty recipes designed to aid
your metabolism and to meet your hormonal needs. You will find these
recipes balance your system to protect from PMS, hot flashes, insomnia,
depression, and other hormonal-related symptoms and help prevent or
relieve stress and headaches, build strong bones, aid weight control, and
facilitate digestion, respiration, and blood circulation.F

the food wisdom model

Chapter 1 introduces hormones, how they interact together and with the
various organs and processes in your body to promote good health or to
make you ill. You will be encouraged to see your body as a garden, and
the food you eat as the nutrients, including air and sunshine that are
necessary to make your garden blossom. Food wisdom is about balance
and joy in life.
Chapters 2 through 6 give you cleansing and wise eating plans to
help you on the food wisdom path. In this section, you’ll be encouraged
to keep a food diary to help you track your eating habits. You’ll also dis-
cover how to use new approaches to eating and living that will encourage
your body to renew itself, and your mind to rest and rejuvenate.
Chapters 7 and 8 discuss how your specific body processes are
affected by foods and how understanding these processes can help you
understand your body and any symptoms that may be troubling you. It

Introduction to Food Wisdom 13

also presents a therapeutic approach to preventing or relieving common
symptoms of hormonal imbalance.
Chapters 9 and 10 include the recipes for foods, snacks, and teas
listed in this book, as well as how to use spices to liven up your food,
without relying on salt and fat. In this section you’ll find old favorites
with new flavors as well as new items to try, and you’re sure to find reci-
pes you’ll love, whether you enjoy spending a day cooking or would
rather be anywhere than in the kitchen. F

food wisdom goals

To get the most of your own food wisdom program, each week you will
be asked to
! Set three simple goals for the week, based on what you’ve learned from this
book.
! Record your food choices and how they made you feel, physically and mentally,
in your food diary as described in chapter 2.
! Think of change as a great and welcome adventure. If you feel fear or tension,
practice breathing and meditation and self-applied acupressure on your body’s
energy points, as explained in this book.
! Cook two food wisdom recipes each month, or one per week, or one each
day—your choice.
! Celebrate the aromatic, flavorful, colorful, and textured bounty of plant food
provided by Mother Earth, sharing the celebration with friends and loved ones,
as you connect woman to woman to enjoy one of our basic human needs: food.

14 eating wisely for hormonal balance

 chapter 1

how your hormones work

F
The body does not have a set time on aging.
We all age if we live long enough, yet some bodies get
old young. Time can be written in our bones.
—Old country wisdom saying

years ago I began to reflect on my own transition to meno-

pause. I wanted to direct my experience to make it as positive a journey
as possible. During my studies for my degree in nutrition, I read so
much about the danger of osteoporosis after menopause that bone health
was foremost on my mind. Osteoporosis, or thinning of bones, is one of
the frequent consequences of menopause as lower estrogen levels result
in reduced protection of calcium in bones. I realized I could be at risk
for osteoporosis because I am lactose intolerant and my mother had
osteoporosis. I also gave birth to my son and daughter as a teenager,
when my own bones were still growing.
My gynecologist wanted to put me on hormone replacement therapy
(HRT) at age forty-two. She thought that certain symptoms I was hav-
ing might be menopausal symptoms. Like many women, I was reluctant
to begin HRT because it did not seem natural. I did not feel comfort-
able with the risks associated with HRT, including weight gain and
depression, but particularly the possibility of becoming more vulnerable
to uterine and breast cancer. The role of HRT in women’s general health
is still being studied.
“If you discover you have good bones, you will need HRT to main-
tain them. And if you discover you have osteoporosis, you will need
HRT to keep the bone you have,” my gynecologist reasoned, while tell-
ing me I did not need a bone scan.
I asked for a bone density scan anyway, a routine diagnostic test for
osteoporosis. Here was another chance to test how eating and exercise had
served my body. All my life I had relied on healthy eating and exercise to
maintain a sense of well-being. I practiced and benefited from hiking, yoga,
qigong, and meditation. When my doctor called to congratulate me on “hav-
ing the bone density of a thirty-four-year-old,” my confidence surged. The
food wisdom that I had used and advocated for my clients for two decades
was working. I decided to continue with my own eating, qigong, and medita-
tion practices and continued to add to my knowledge of nutrition wisdom
from around the world. Before many years passed, doctors were consulting
with me about the health and healing benefits of hormonal eating.
Studying the diets of women in other cultures, from country to
country, to find out why they did not suffer the same hormonal symp-
toms as many Western women, I became convinced that changes in the
existing food pyramid models needed to be made.
My research, along with my personal experience and observations
growing up in several cultures, led me to ask questions. Why are French
women usually slim when so many of their recipes are high in cheeses, rich
sauces, and carbohydrates? Why do many Chinese women suffer fewer
bone problems (such as osteoporosis) even though milk has never been a
major part of the Chinese diet? Many Russian women claim to have enor-
mous energy and most Japanese women do not experience weight gain or
hot flashes during menopause. What in the Middle Eastern diet keeps
women feeling young and vibrant, free of PMS or adverse menopausal
symptoms? Do the symptoms and ailments suffered by American women,
from starting periods at ever younger ages to weight problems to fatigue
to chronic digestion problems to diabetes to osteoporosis, reflect a prob-
lem of diet, stress, lifestyle, or exposure to or ingesting of toxins?
American and German researchers reviewing more than two hundred
studies concluded that as women’s plant food consumption increases,

16 eating wisely for hormonal balance

women’s risk of breast cancer and all other cancers decrease (Steinmetz
and Potter 1996). Plant foods have a similar dramatic effect on heart
disease, osteoporosis, and hormone imbalances.
The answer to many of my questions seems to be that, despite what
we may imagine is the typical French diet, the French country diet is low
in meat and high in vegetables with fruits for dessert. Chinese women
build bones with fish and fish bone, tofu, greens, green tea, and other
teas. Russian women get energy from yogurt, beef bones, cruciferous and
root vegetables, whole wheat grains, and buckwheat. Japanese women use
a lot of beans, seafood (including fish bones and seaweed), and green
tea. The Middle Eastern diets are high in garbanzos, black tea, greens,
yogurt, nuts, and seeds. Commonly in these cultures, meals are vegetable
and fruit based, high in fiber, with extensive use of spices and herbs.
Meat is used as a condiment. I began to design a food wisdom pyramid
and lifestyle for achieving optimal health including oxygen, sunlight,
water, teas, spices, and green or culinary herbs, and with an emphasis on
diversity. Hormonal eating uses these food choices to keep your hor-
mones balanced. F

food & your hormones

Many studies have already established that eating legumes may help pre-
vent cancer, heart disease, osteoporosis, and many symptoms associated
with hormonal imbalance.
These studies have proposed that phytohormones known as
isoflavonones, found in abundance in soy and garbanzo beans, may be one
of the principle chemical substances responsible for beneficial hormonal
balancing effects. Isoflavones work as enzyme inhibitors and may
decrease cancer cell growth in the body. They lower cholesterol levels and
have been shown to decrease the risk of heart attacks.

THE NOBLE GARBANZO

Garbanzo beans are rich in protein, nutrients (such as folic acid),
fiber, and phytoestrogens. They are a staple food of Middle Eastern cui-
sine but are not commonly consumed in the United States.

1 | how your hormones work 17

Exploring the Variety of Random
Documents with Different Content
5, 6, 7, 10 - 6 G; 8, 12 -10 E Gazara, see Gezer 5 - 6 G Gazer,
Gazera, see Gezer . 5 - 6 G Geba (Benjamin) . . . 5, 7 - 7 G; 9 - 3 B
Geba (Apocrypha) 5, 7 - 7 F Gebal 6 - 7 D; 8 -11 E Gedor (Judah) 5
- 7 G Gennesar, water of, also Gennesaret, L. of, see S. of Galilee .
10 - 7 F Geon, see Gihon 8 -13 D Gerar 3, 4, 5, 7, 10 - 6 G Gerizim,
mount . . . 3, 5, 7, 10 - 7 F Gesem— Goshen 4 - 3 H Gezer 4, 5, 7 -
6 G Gibeah (Benjamin) . . . . 5, 7 - 7 G Gibeon (Benjamin) . 4, 5, 7,
10-7 G; 9 - 2 B Giblites 6 - 7 D Gihon, river . . . . 2 - 10 B; 8 -13 D
Gihon, pools of ix. Gihon, valley of ix. Gilboa, hills of . . . . 3, 5, 7 - 7
F Gilead . . . . 2 - 5 E; 3, 5, 7 - 7 F Gilgal (Benjamin) 4, 7 - 7 G Gilgal
5, 7 - 6 F Girgashites 3 - 7 F Gob, see Gezer 5 - 6 G Golan 5, 7 - 7 E
Gomer 1 - 8 C; 1 - 8 D Gortyna 12 - 8 D Goshen (Egypt) 4 - 3 H
Gozan 8 -12 D Great Sea . 2 - D; 4 - G; 3, 5, 7 - 6 F; 8 -10 E Greece,
see Achaia 12 - 8 D Gudgodah 4-71 Hadad-rimmon . . . . 5, 6, 7 - 7
F Hadid 7 - 6 G Hai 9-3A Halah 8 -13 E Halhul 5 - 7 G Hali 5, 7 - 7 E
Ham 1-6E Hamath 6 - 8 C; 8 -11 D also called Hamath the Great.
Hamathites . . . . 2 - 6 D; 3 - 8 D Hammath 5, 7 - 7 F Hammon,
Hammoth-dor, see Hammath 5, 7 - 7 F Hammon (Asher) 5 - 7 E
Hanes 4 - 4 H Hara 8 -13 E Haran 2 - 7 C; 8 -11 D Hauran 6, 6 - 8 F
Havilah (Armenia) . . 2 - 8 A; 8 -12 C Havilah (8. of Palestine) . . . 6
- 6 G Havilah (Arabia) 1 - 9 E Hazar-shual 5, 7 - 6 G Hareroth 4 - 6 K
Hazazon-tamar, see Hazezon-tamar 3, 4 - 7 G Hazor (Naphtali) 5, 7 -
7 E Hazor (Judah) 5 - 6 G Hazor (Benjamin) 5, 7 - 7 G Hebron
(Judah) 2 -5 F; 3,4,5,6,7,10- 7 G; 8 -11 E Hebron (Asher), see Abdon
. . . 5, 7 - 7 E Helbon 5, 6, 7, 10 - 8 E Heleph 5, 7 - 7 E Helkath 7 - 7
E Hemath, see Hamath . . 8 -11 D Hermon, mount . 3, 5, 6, 7, 10 - 7
E; 8 -11 E Heshbon . . . . 3, 4, 5, 6, 7, 10 - 7 G Hiddekel. river 2 - 8
C Hierapolis 12 - 9 D Hinnom, valley of ix.
The text on this page is estimated to be only 15.62%
accurate

INDEX TO THE SCRIPTURE ATLAS. Hittites 2-5F;3-7Q

Hivites . . . . 2-5E;3-6G 7P Hobah 3, 5 - 8 E Hor, mount (Edom) . .4,
6-7H;8-llE Horeb 4 - 5 K; 8 -10 P Horem 5, 7 - 7 E Hor-hagidgad,
see Gudgodah . 4-71 Horites . .. . 2-5F;3-7H Hormah 4, 5, 7 - 7 H
Hosah . . . . . . . 6, 7 - 7 E Hukkok 6, 7 - 7 P Hukok, see Helkath . . .
. 7 - 7 E Iconium .... Idumca .... Iim tin the border of Moab), see Ije-
abarim lion Iilyricum .... India .... Iron Ir-shemeeh, see Beth-
ahemesh Israel Issachar, allotment of Italy .... Iturea Ivah .... 11, 12-
10 D 10 - 7 H; 12-10 B 4-7H . 5.7-7B 11, 12 - 7 0 . 1 -12 E . 5, 7 - 7
E 5-6G 6, 7 - 7 F; 8 -11 E . . 5-7 F 11, 12 - 6 C . 10 ** 7 E 8 -13 B
Jabbok, river . . . . 3, 5, 6, 7, 10 Jabesh-gilead 6, 6, 7 Jabneel
(Judah), see Jabneh 5, 7 Jacob's Well 10 Jahas(?) 5,7 Jamnia 10
Japheth, settlement of ... . 1 Japho ' . 3, 7 Jarmuth f Issachar) (?) . .
. . 5 Jarmuth (Judah) 5, 7 Jattir 5, 7 Javan 1 Jebus, see Jerusalem
.... 6 Jebusites 2 - 5 F; 3 Jegar-sahadutha 3 Jehud . 5 Jemnaan (?)
Jabneh .... 5 Jerechus— Jericho 10 Jericho 4, 5, 6, 7, 10 Jerusalem
3, 4, 5, 6, 7, 10 - 7 G; 9 - 2 C; ix. ; 12 10 5, 6 - 7 F; 8 Jewry, see
Judea Jezreel . . . Jezreel, valley of Jokneam (Zebulun) Joktheel
(Pctra) Joppa . Joppe, see Joppa Jordan, river. 2 - 5 E; 3, Jordan,
plain of Juda. see Judan Judah, allotment of Judah, mountains of
Judah, wilderness of Judea Juttah 3, 5, 6, Hades, see Kadesh K
adetm-barnea Kanah Kanah, brook . Kartah Kodesh (Naphtali) Keilah
Kenath Kerioth (Judah) Kidron, the brook Kir . Kir-haraseth, Kir-
hareeeth, 5,6, 3, 5, 7 . . 5,7 6 - 7 H; 8 10 - 6 F; 8, 12 10 7, 10-7F; 8
3, 5, 7 ft,7-7G;8 • 5 . . 7 7 1 -* 7 G; 12 . .5,7 -7 F - 7 F -6G - 7 F -7
G - 6G -8D -8F -7 F -6G -7G -7D -7G -7G - 7 F - 6 F -6G -7G - 7G 8,
1L -11 E - 7G -11 E - 7 F - 7 F -11 E -10 E - 6 F -11 E -7G -11 E - 7
G -7G - 7G -11 E -7 G 3 *• 7 H 4, 5, 6, 7, 10 - 7 H 5 - 7 E 5, 6, 7, 10
- 6 F . . 5, 7 - 7 F 5, 6, 7, 10 - 7 E . . 5 - 6G 3, 5, 6, 7 - 8 F . 5, 7 - 7
G . 9-3D;ix. 8 -12 D Kir-haresh, also Kir-heres, see Hir of Moab . .. ..
4, 6, 7 - 7 G Kiriathaim . 3, 4, 5, 7 - 7 G Kiriathiarius, see Kirjath-
jearim. . 5 — 7 G; 9 - 1 C Kirioth, see Kerioth 5, 7 - 8 F Kiriath, see
Kirjath-jearim . 5 - 7 O; 9 - 1 f Kiriathaim (Reuben), see Kiriathaim
3, 5 - 7 G Kirjatk-arba 3 - 7 G Kiqath-arim, also Kinath-baal, see
Kirjath-jearim . . . 5, 7 - 7 G; 9 - 1 C Kir of Moab . . . . . 4,5,6,7-70
Kishon, river „ . . • 3, 5, 6, 7, 10 - 7 f Kison, see Kishon 7 - 7 f Kittim
. 1-8D Lachish 5, 7 - 6 G Laish (Dan) 3, 6, 6, 7 - 7 E Laodicea 12 - 9
D Lasea . 12 - 8 D Lasha (7), see CaUirkoe . . . 10 - 7 G Lebanon,
mount . . 3, 5, 6, 7 - 7 E; 8 -11 E Lebanon, valley of 5, 7 - 7 E
tebonah 5, 7 - 7 F Lehabim 1 - 7 D Leshem, see Laish 5 - 7 E
Libanus, mount . . . . 5, 7, 10 - 7 E Libnah (Judah) (T) . . . . 5, 7 - 6
0 Libya . 1-4E Lod 7-6G Lud 1-7D Lux 3-7G Lycaonia 12 -10 D Lycia
11, 12-9 D -Lydda 10 - 6 G Lydia 12 - 9 P Lystra 12-10D Maaleh-
acrabbim, see Akrabbim . . 5 - 7 H Macalon, see Michmash . . . . 9 -
3 B Macedonia . . . 11 - 8 C; 12 - 8 D Machmas, see Michmash . . . 9
- 3 B Machpelah, at Hebron . . . « 3 - 7 G Madai 1 - 9 D Madon "5, 7
- 7 J Magdala 10 - 7 F Magiddo, see Megiddo • . . . 5 - 7 F '
Mahanaim 3, 5, 6, 7 - 7 F Manasseh, aJlotm.ent of . . . • 5 - 7 F also
called Manasses, Maon 5, 7, 10 - 7 G Marah 4-41 Mareshah 5^7-6G
Marisa 10-6G Mashal, see Misheal • 5 - 6 F Maspha (Benjamin), see
Mispeh . . 9 - 2 B Maspha (E. of Joraan), see Mispeh . 3 - 7 F
Mearah 5, 7 - 7 E Medaba, see Medeba 5,7-7G Media 2-12D;8-13D
Megiddo 5, 7 - 7 f Megiddo, valley of 7 - 7 F Megiddon, see Megiddo
. . 7 - 7 F Mefita- 11*12-6P Memphis . 2 - 3 G; 4 - 3 I; 8, 12 -10 F
Meribah (at Kadesh on the border of Edom), also Meribah-Kadesh,
see Kadesh-baraea . 4 - 7 H Merom. the waters of . . 3, 5, 6, 7 - 7 E
Men* 5,7-71 Meshech 1 - 8 C Mesopotamia . 2 - 8 C; 6 - 10 B; 8, 11
-12 P Michmas, see Michmash 5, 7-7G;9-3B Midianites 4 - 6 K
Migdal-gad 7 - 6 0 Miletum, see Miletus ... . . 12 - 9 D , Miehal, see
Misheal 5, 7 - 6 F ,
The text on this page is estimated to be only 20.67%
accurate

INDEX TO THE SCRIPTURE ATLAS. Mitylene 12 - 9 D

Mizpah 3 - 7 F also called Mizpah of Gilead. Miacpeh of Moab, see Kir
of Moab (?) . 4 - 7 G Mixpeh (Benjamin) . 5, 7 - 7 G; 9 - 2 B Mizraim
. . 1 - 8 E; 2 - 3 G; 8 -10 F Moab . 4, 5, 7 - 7 G; 6 - 8 G; 8 -11 E
Moladah 5, 7 - 6 G Moriah, mount . . . . 9 - 2 C; ix. Myra 12 -10 D
Mysia. 12 - 9 D Nabalal 5, 7 Nahallal, see Nahalal . . . 5, 7 Nahalol,
see Nahalal . . 6, 7 Nain 10 Napbtali, allotment of . . . 5 Naaor, the
plain of, see Hazor . 5, 7 Nazareth 10 Neapolis 12 Neballat 7 Nebo,
mount 4, 5 Nephthali, Nephthaliin, Nepthalim, see Naphtali ... 5
Nephtoah 9 Netophah 10 Nezib 5 Nile, river 2 Nimrah, see Beth-
nimrah . . 5, 7 Nineveh 2 - 9 C; 8 Nob 9 Nobah, see Kenath . . . . 5,
7 Noph 4 Oboth Odollam, see Atlullam Olives, mount of .9 Olivet,
see Olives, mount of . On Ono, Onua .... Ophel Ophir Ophni Ophrah
(Benjamin) Ophrah (Manasseh) (?) . Oreb— Horeb, mount Padan,
see Padan-aram .2 - 8 C; 8 -11 D; 6 Pamphylia 11, 12 Paphos 12
Parah 9 Paran, desert of 2 -6 F- 3, 4, 6 - 6 H; 5, 7 8 Patara
Pathrusim Patmos Peniel, Penucl 7 F 7 F 7 F 7 F 7E 7 E 7 F 8 C 6G
7G - 7E - 2 C - 6G - 6G - 3G - 7G -12 D - 3 C - 8 F -3 I 4- 7H 5 - 6 G
3 C; ix.; 10 - 7 G 9-3C; ix. 4 - 3H . 5, 7 - 6 F ix. . . 1 -13 G . . 5-7Q .
. 5, 7 - 7 G . 6, 7 - 7 F 4- 5K 11, 12 ! \ 12 3 11, 12 11. 12 2 - 5 E; 3
8 ■ 2 - 14 G; 8 3, 5, 6, 7, 10 10 - 7 E; 12 . 12 Pergamos . Perizzites .
Persepolis Persia Pharpar, river . Phenice, Phenicia Phenice (Crete)
Pheresites, also Pherezites, see Perizzites ... 3 Philadelphia 12
Philippi . . . . . . 11, 12 Philistines . . . . 3, 4, 5, 6 Phison— Pison . . .
2 - 8 A; 8 Phrygia 12 Phud; see Phut Pi-beseth . Pi-hahiroth Pirathon
. Pisidia Pison, river Pithom 1 4 4 6 . 12 2- 8 A; 8 4 -10 B -10 D -10
E - 3 B - 7H -10 E - 9D - 7E - 9D - 7 F -10 D - 9D - 7 F -14 F -14 E -
8 E -11 E - 8D - 7 F - 9 D - 8 C - 6 G -12 C - 9D - 6 E - 3H - 4H - 7 F
- 9D -12 C - 3H Pontua 11, 12 -11 C Ptolemais . 10 - 7 F; 11 -11 E
Punon 4-71 Put, see Phut 1 - 6 E Puteoli 11, 12 - 6 C Raamses, see
Rameses . 4 - 3 H Rabbah (E. of Jordan), see Rabbath-ammon . 5,
0, 7 - 8 G; 8 -11 E Rachel's tomb . 5-7G;9-2D Rahab 4-2H Rakkath 5
- 7 F Rama, see Raman (Benjamin) . 5, 7, 10 - 7 G; 9 - 3 B Ramah (
Asher) 6 - 7 E Raman cNaphtali) 6, 7 - 7 F Ramah (Gad), see
Ramoth-gilead 5 — 7 F Ramah (mount Ephraim), Ramathaim-
zophim, also Ramathem, see Neby SamwU . 9 - 2 C Ramath-lehi 5 -
6 G Ramath-mizpeh (?), see Ramoth-gilead 5 - 7 F Ramath of the
South . 5-6G Rameses 4 - 3 II Ramesse, see Rameses . . 4 - 3 H
Ramoth-gilead 6*, 6, 7, 10 - 7 F; 8 -11 E Red Sea . 2 - 5 H; 4 - 5 L;
6 - G K; 8 -10 F Rehoboth (the city) . 2 - 9 C; 8 -12 D Rehoboth (a
well) . 3 - 6 H; 4, 5, 7 - 6 G Remeth 5 - 7 F Remmon, see Rimmon .
. 5 - 6 G Rephaim, valley of 9 - 2 C; ix. Rephaims 3 - 8 F Rephidim 4
- 5 K Resen 2 - 9 D; 8 -12 D Reuben, allotment of . 5 - 7 G Rezeph 8
-11 D Rhenum 11, 12 - 7 D Rhodes, Rhodus . , 11, 12 - 9 D Riblah
3, 6 - 8 D; 8 -11 E Rimmon (Zebulun) . 5 - 7 F Rimmon (Simeon) 5,
7 - 6 G Rimmon. the rock (Benjamin) . 6, 7 - 7 G Rithmah 4 - 7 H
River (or Stream) of Egypt . . 3, 6 - 5 H Rome 11, 12 - 6 C Salamis
12 -10 D Salcah 5, 6, 7, 10 - 8 F Salchah, see Salcah . . 6, 7 - 8 F
Salem 3 - 7 G Salim 10 - 7 F Salmone, cape 12 - 9 D Salt, city of 5, 7
- 7 G Salt sea 3, 4, 5, 6, 7 - 7 G Salt, valley of 7 - 7 G Samaria 8 -11
E; 7 - 7 F Samaria, district of . . . 10 - 7 F Samos 12 - 9 D
Samothracia 12 - 9 C Sardis 12 - 9 D Sarepta 10 - 7 E Saron, see
Sharon 7 - 6 F Scythopolis 10 - 7 F Sea, the East, see Sea of the
Plain 7 - 7 G Sea, the Great . 2 - D; 4 - G; 3, 5, 7, 10 - 6 F; 8 -10 E
Sea, the Salt . . 3, 4, 5, 6, 7 - 7 G Sea of the Plain 4, 5, 7 - 7 G Seba
1-9F Seir, mount (Edom) 2 - 5 F; 3, 4, 5, 6, 7, 10 - 7 H Sela, see
Selah . . 4, 6 - 7 H; 8 -11 E Seleucia 12 -11 D Senir 5-7E Sepharvaim
8 -12 E Shalom 3, 5 - 7 F Sharon, plain of 3, 7 - 6 F Shechem . . 2 -
5 E; 3, 5, 6, 7 -7 F; 8 -11 E Shem, settlement of . . 1 - 9 E Shenir,
see mount Hermon . 5 - 7 E
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accurate

INDEX TO THE SCRIPTURE ATLAS. :i Shiloah, the waters of,

see Siloam . 9 - 3 C; ix. Shiloh 5, 6, 7, 10 - 7 F Shimron 5, 7 - 7 F
Shinar 2 -10 E Shittim, see Abel-shittim . . . 4 - 7 G Shocho, see
Shochoh . . . . 7 - 6 G Shoco, see Shochoh . . . . 7 — 6 G Shunein 6,
7 - 7 F Shur, the wilderness of . 2 - 4 F; 4, 6 - 5 H; 3, 5, 7 - 6 H; 8
-10 E Shushan 8 -13 E Sichem, see Shcchem . 5-7F Sidon . . . . 10 -
7 E; 11, 12 -11 E Sidonians 2-5 E; 5, 7-7E Silo ah, the pool of, see
Siloam, pool of ix. Siloam 0 -3 C; ix. Simeon, allotment of . . . 5 - 6 G
Sin (in Egypt) 4 - 4 G Sin, desert of 4 - 5 K Sina, mount, see mount
Sinai 2-4G;4-5K 8 -10 F Sinites 2-5D;3-7D Si on, mount, see mount
Hermon . . 5 - 7 E Sion, see Zion 9 - 2 C; ix. Sirion . . . . * . . . 5-7E
Smyrna- 11, 12 - 9 D Soclioh, see Shochoh . . . . 7 - 6 G Socoh, see
Shochoh . . 7-6G Sodomitish Sea. see the Dead Sea . 10 - 7 G Sorek,
valley of 7 - 6 G Sparta 12 - 8 D Stream of Egypt, see River of Egypt
. 3, 6 - 5 H Succoth (Egypt) 4 - 3 H Succoth (Gad) (?) . . . . 3, 5, 6,
7 - 7 F Susa 8 -13 E Sychar 10 - 7 F Sychem, see Shechem . . . . 7 -
7 F Syracuse 11, 12 - 7 D Syria . . 2-6E; 8-8F; 5,7,10 - 8 E: 8, 11, 12
-11 E Syria-damascus 6 - 8 E Syrian desert . . 2 - 6 E; 6 - 9 E; 8 -11
E Taanach 5, 7 - 7 F Tabor, mount . . . . 3, 6, 7, 10 - 7 F Tadmor . . .
. . 6 - 10 D; 8 -11 E Tahapanes, see Tahpanhes 4 - 4 H Tamar 5, 7 -
7 G Tanach, see Taanach . 5 - 7 F Tanis . 2 - 3 F; 4 - 3 G; 8 -10 E
Taphnes, see Tahpanhes . . . 4 - 4 H Tarsus 12 -10 D Taverns, The
Three . . . 12 - 6 C Tehaphnches, see Tahpanhes . 4 - 4 H Tekoa . .
5, 7, 10 - 7 G; 9 - 2 E Tekoah, see Tekoa 9 - 2 E Thebes 6, 7 - 7 F
Thessalonica 11, 12 - 8 C Thininathah, see Timnath . . 3, 4, 5 - 6 G
Thracia 11, 12 - 9 C Three Taverns 12 - 6 C Thyatira 12 - 9 D
Tiberias 10 - 7 F Tiberias, lake of 10 - 7 F Tigris, river . . . . 2 - 9 C;
8 -12 D Timnath 3, 4, 5 - 6 G Timnath-heres, see Timnath-serah 5 -
7 F Tiphsah 6 -10C; 8 -11 D Tireah 5, 7 - 7 F Togarmah 1 - 9 D
Tophel 4, 5, 7, 10 - 7 H Trachonitis 10 - 8 E Tripolis 8, 11, 12 -11 E
Troas 11, 12 - 9 D Trogyllium 12 - 9 D Tubal 1-9C Tyre 3, 5,6, 7, 10 -
7 E Tyrus - . ' . . 10 - 7 E; 8, 12 -11 I Ulai, river 8 -13 E Ummah 5, 7
— 7 E Ur of the Chaldees . . . 2 - 11 F; 8 -13 E Wilderness of Shur . .
. . 3 - 6 H Zabulon— Zcbulun 5-7 F Zalmonah 4-71 Zamzummima 3 -
8 G Zanoah 5, 7 - 7 G Zareah, see Zorah 7 - 7 G Zared. the valley of,
see Zered . . 4 - 7 G Zarephath 5, 7 - 7 E Zaretan 5, 7 - 7 F Zareth-
shahar 5 - 7 G Zarthan 5, 6, 7 - 7 F Zebulun, allotment of . . . . 5 - 7
F Zedad 6 - 8 D Zelzah (?) . . 5 - 7 G; 9 - 2 I> Zemaraim (Benjamin)
. . . 5, 7 - 7 G Zemarites . . . 2 - 5 D; 3 - 8 I) Zephath 4, 5, 7, 10 - 7
H Zered, brook . 4,5,6,7,10-70 Zeredathah, see Zaretan 7 - 7 F Zidon
— Sidon 2 - 5 E; 8 - 11 E; 3, 5, 6, 7 - 7 K Ziklag (?) 5, 7 - 6 G Zin,
the desert of . . . . 4, 5, 7 - 7 11 Zion 9 - 2 C; ix. Ziph 5, 7, 10 - 7 G
Ziz, the cliff of, see Engedi . . . 5 - 7 G Zoan 4-3G Zoar (?) 3 - 7 G
Zoba, see Zobah 6 - 8 D Zorah 5-6G;7-7G Zoreah, see Zorah 5 - 6 G
Ziurims 3 - 8 F [H.C.]
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