C. W. Randolph, M.D.
See book keywords and concepts |  We assure you that if you eat the following three meals a day for a month, you will enjoy each meal, you won't walk around hungry, and you will lose belly fat and inches.
If a dish is followed by an asterisk (*), its recipe can be found in Chapter 8.
Breakfast
1 egg scrambled in olive oil. Sprinkle liberally with dill, dried Italian seasoning, or 1 tablespoon of fresh salsa, if desired.
1 slice of toasted whole-grain bread; spread with 1 teaspoon of All Fruit jam or Smart Balance butter substitute, if desired. | | When it comes to belly fat, the foods and beverages below are the top five spare-tire inflators.
Foods high in saturated fats. These foods have been linked to higher levels of estrogen circulating within the blood. The diet we have recommended therefore excludes the consumption of high-fat meats such as pork sausage, spare ribs, bologna, liverwurst, pork, bacon, ham, frankfurters, and bratwurst, as well as commercial salad dressings, french fries, potato chips, butter, margarine, lard, the shortening in most cookies and pastries, and cream.
Simple carbohydrates. | | In Part 1, you'll learn the medical reason why your belly fat appeared and why it just won't budge, no matter how hard you try. In Chapter 1, you'll learn how hormone balance is intricately connected with your body's metabolism and its predisposition to store fat. Even more important, you'll come to understand why estrogen dominance is very likely the primary hidden culprit adding pounds to your belly and inches to your waist. Already wondering if you might be estrogen dominant? In Chapter 2, you'll learn how to self-diagnose the problem. | | Through his hands-on experience as a physician, he uncovered the link between estrogen and belly fat.
XV matter what you do or how hard you try. Fortunately, estrogen dominance can be eliminated almost effortlessly, and once hormone balance is restored, the pounds that are attached to your middle will start to melt away without food deprivation or calorie counting.
How do I know this? As a physician, I have focused my life's work on how to safely and effectively reestablish optimal hormonal balance, mostly in women. | | In addition to being grateful for making progress toward losing my unwanted belly fat, I am thankful for (list three things):_
Your Belly Flat Food Diary
Most nutritionists and dietitians agree that keeping a food diary is critical to weight loss success. Keeping a thirty-day Food Diary will help you make hormone-healthy eating an easy habit to keep. It will also help you better identify when, where, how and with whom all your good intentions go by the wayside to the detriment of your waist size.
Here are a three helpful hints:
• Write everything down.
Keep your diary with you all day. | | For instance, in both men and women, estrogen-related belly fat is a contributing risk factor for developing cardiovascular disease. According to the Food and Drug Administration (FDA), women with a waist measurement of more than thirty-five inches and men with a waist measurement of more than forty inches are very likely to be at risk.
Estrogen also fuels cell growth, and unchecked cell growth, or proliferation, is a precursor for cancer. |
Jack Challem
See book keywords and concepts |  Cortisol activity is intertwined with insulin, and Cortisol increases both blood sugar and insulin levels, eventually leading to more belly fat and a greater risk of diabetes. belly fat is a telltale sign of abnormal fluctuations of blood sugar and insulin levels, prediabetes, and full-blown type-2 diabetes, all of which can negatively affect thinking processes, concentration, mood, behavior, and energy levels. |
David Winston, RH(AHG), and Steven Maimes
See book keywords and concepts |  Belly fat is particularly unhealthy because it is proinflammatory and associated with metabolic syndrome, hypertension, heart disease, and diabetes. belly fat also can stimulate the progression of atherosclerosis as well as the growth of tumors and fibroid tissue.
Adaptogens for Weight Management
Adaptogens support weight management by regulating blood sugar, insulin metabolism, and Cortisol levels; enhancing digestion and improving the digestive fire; and regulating body metabolism. |
Jack Challem
See book keywords and concepts | | The combination of high Cortisol and insulin levels causes sugar to be stored as fat in the belly, instead of on the hips or the buttocks. belly fat, a sign of Syndrome X (sometimes called metabolic syndrome or insulin-resistance syndrome), elevates cholesterol and triglycerides and increases the risk of diabetes and heart disease. (See my book Syndrome X: The Complete Nutritional Program to Prevent and Reverse Insulin Resistance.) Because Syndrome X is a form of prediabetes, it frequently includes mood changes, such as impatience, irritability, anger, hostility, and fuzzy thinking. |
Hyla Cass, M.D.
See book keywords and concepts |  Her diagnosis was metabolic syndrome, a prediabetic condition that includes insulin resistance, elevated blood sugar, excessive visceral or belly fat, and cardiovascular problems including high cholesterol and high blood pressure. In most people who don't take big steps toward healthful living, metabolic syndrome evolves into type 2 diabetes—a disease that has reached epidemic proportions worldwide. |
Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
See book keywords and concepts |  In fact, belly fat is such an important predictor of heart and other diseases that measuring waist circumference during a physical examination may soon become as commonplace as taking your height and weight—and much more revealing. Studies are now showing that waist circumference alone is a better predictor of future cardiovasally have only one.
BODY SHAPE AND SIZE
APPLE-SHAPED BODY cular problems than just weight or other measures, such as body mass index (BMI) or waist-hip ratio (WHR). |
Jack Challem
See book keywords and concepts |  Furthermore, monkeys consuming the trans fats had 30 percent more belly fat. In contrast, monkeys that consumed olive oil had only a 1.8 percent increase in their body weight.
Trans fats set the stage for a variety of health problems associated with overweight, prediabetes, and diabetes. Because of the way they modify fat metabolism, trans fats promote inflammation, a factor in almost every disease process. They increase the production of harmful molecules known as free radicals, which play a role in virtually every disease process. | | By the mid-1990s, I was in denial of having a cluster of prediabetic symptoms (insulin resistance, belly fat, increasing blood pressure, and elevated cholesterol and triglycerides). My intraocular eye pressure, a risk factor for glaucoma, was also elevated at 21 and 22 mgHg.
In 1997,1 went to the Center for the Improvement of Human Functioning International, where Hugh Riordan, M.D., oversaw the most comprehensive medical and nutritional workup I had ever experienced. | | Elevations in insulin precede increases in blood sugar by as much as fifteen years, leading to increases in belly fat, blood pressure, and blood fats. Sometimes doctors ask type 2 diabetic patients to inject themselves with insulin to control blood-sugar levels, but extra amounts of insulin boost their risk of developing heart disease and cancer.
Insulin also increases levels of Cortisol, the body's principal stress hormone, and C-reactive protein, a promoter and a marker of inflammation. This relationship between insulin and CRP is significant for two reasons. | | Both hormones work together to promote the formation of belly fat, contributing to both overweight and prediabetes. Stress also triggers the release of a variety of inflammatory compounds, including interleukin-6, which further aggravate the situation.
Many Common Drugs Affect Weight and Blood Sugar
Many commonly prescribed drugs have the undesirable side effect of altering the metabolism of sugars and fats. In doing so, they increase your likelihood of gaining weight and developing diabetes.
Most prescription medications are inherently dangerous and must be used with extreme care. | | For example, the many low-fat foods usually contain substantial amounts of sugar and other refined carbs, which the body converts to various types of fats, from triglycerides to belly fat. A diet food is not a license to eat as much as you want.
Most diet foods are highly processed concoctions that were manufactured to be somewhat similar in taste, texture, or function to high-calorie or high-fat foods. For example, many low-carb muffin and pancake mixes use partially hydrogenated vegetable oils to create a buttery texture. | | It disrupts eating habits and boosts levels of insulin and Cortisol, two hormones that promote belly fat. In Laurie's case, stress sabotaged her lifestyle, and it improved only when she enforced her personal boundaries to buffer stress.
Laurie was an attractive forty-six-year-old, although maybe ten pounds over her ideal weight. She was divorced, had custody of two teenage boys, and managed a real estate office. When she wasn't at work, where she faced constant deadlines, she spent a lot of time driving her boys to and from school and extracurricular sports activities. |
David Winston, RH(AHG), and Steven Maimes
See book keywords and concepts | | It hastens the aging process and increases deposits of belly fat, which is highly inflammatory and can promote heart disease, arthritis, and cancer.
Adaptogens for Stress Management
Adaptogens have a proven ability to combat and resist stress and can be considered antistress supplements. One way they do this is by lowering and normalizing excess Cortisol levels, allowing the body to maintain a healthy stress response. | | Belly fat also can stimulate the progression of atherosclerosis as well as the growth of tumors and fibroid tissue.
Adaptogens for Weight Management
Adaptogens support weight management by regulating blood sugar, insulin metabolism, and Cortisol levels; enhancing digestion and improving the digestive fire; and regulating body metabolism. By increasing adaptive energy and creating a balanced endocrine system, weight management becomes more controllable.
5k. |
Jack Challem
See book keywords and concepts | | Insulin helps to convert excess blood sugar to fat, particularly belly fat. In addition, some people secrete especially large amounts of insulin, which may cause a precipitous drop in their blood sugar levels—and mood.
After people eat refined sugars and carbohydrates for a number of years, their cells start to ignore, or resist, insulin's effects, leading to a condition known as insulin resistance—the hallmark of prediabetes and diabetes. Recent research strongly suggests that insulin resistance can develop in brain cells. |
Dr. Steven R. Gundry
See book keywords and concepts |  That's why I like to say: Eat "green" or "brown" oil, and your belly fat will recoil.
BEYOND BERRIES: SUPPLEMENT YOUR DIET
Blueberries, cranberries, and other berries are powerful sources of antioxidants. But can you do better? Supplementation with cranberry extract, grape skin extract, and grape seed extract seems to me prudent and inexpensive insurance. Want more antioxidant protection? Pycnogenols-combinations of polyphenols from tree bark and alpha lipoic acid-are superb antioxidants, as are mushroom extracts, especially reishi, cordyceps, or maitake. |
Michael T. Murray and Michael R. Lyon
See book keywords and concepts |  In fact, this kind of inflammation is a close partner to insulin resistance and is a direct result of substances released from excessive internal belly fat.
C-Reactive Protein
Silent inflammation is an important factor in the development of sarcopenia. To measure the degree of inflammation, physicians can determine the level of C-reactive protein (CRP) in the blood. CRP is one of the acute phase proteins that increase during the systemic inflammation that often accompanies insulin resistance. Most of the research on CRP has focused on its role in predicting heart attack. | | Unfortunately, when you start gaining weight, particularly when you gain internal belly fat (visceral adipose tissue), substances are secreted from the visceral adipose tissue that promote insulin resistance, a condition in which insulin is released but no longer works as effectively as it should. Insulin, as a molecule, is still the same, but the cells throughout the body lose some of their ability to sense and respond properly to it.
Because elevated blood sugar is so harmful, the body works hard to keep blood sugar normal as insulin resistance develops. |
Jack Challem
See book keywords and concepts | | In addition, chronically elevated Cortisol levels will raise insulin levels, which promote belly fat and abnormal blood sugar fluctuations, as well as increase the risk of diabetes.
How Theresa Quelled Her Anxieties with Equine Therapy
Theresa had been sexually abused as a child and further traumatized in an abusive marriage.Ten years after her divorce, she was still wrestling with severe anxiety, especially in social situations, that medications could not completely resolve. |
Dr. Steven R. Gundry
See book keywords and concepts | | Eat green or brown oil, and your belly fat will recoil. ţEat fake fat, get a heart attack.
Chapter 8
SETTLING IN
By now, you're several weeks in to the Teardown phase, and I'll bet you like what you see when you hop on the scale or look in the mirror. Feeling pretty proud of yourself, aren't you? And so you should. You're sticking with the program, adding incremental amounts of leafy green and other "Friendly Vegetables" as you simultaneously reduce the size of your protein portions. And it's working: one by one, those excess pounds are becoming history.
And that's not all. |
Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
See book keywords and concepts | | This body type is medically known as central or visceral adiposity or popularly as beer- or potbelly. belly fat actually releases dangerous fatty acids that build up in the liver. This can hamper the body's metabolization of sugar and raise the risk of diabetes.
Having a fatty middle can signal metabolic syndrome, a cluster of diabetes and heart disease risk factors that includes insulin resistance, high blood pressure, high blood sugar, high triglyceride levels, and low HDL (high-density lipoprotein or "good" cholesterol) levels. |
Mike Adams, the Health Ranger
See article keywords and concepts |  Besides being a cancer factor, trans fats promote heart disease, interrupt metabolic processes, and cause belly fat that crowd the organs and strain the heart. The essential fatty acids that the hydrogenation process removes are responsible for a number of processes in your body. When trans fats replace these essential fatty acids, they occupy the same space without doing the same job. | | Since cancer needs high blood sugar and low oxygen levels, a person with lots of belly fat who just can't seem to put down those trans fat cookies or crackers (also loaded with flour and simple sugars) presents the ideal environment for the development of cancer.
The acrylamide factor
Since trans fats are often formed during the frying process, we should also talk about acrylamides. Acrylamides are not added into food; they are created during the frying process. When starchy foods are subjected to high heat, acrylamides form. |
John J. Ratey, MD
See book keywords and concepts |  If this process continues unabated, as in chronic stress, the action of Cortisol amasses a surplus fuel supply around the abdomen in the form of belly fat. (Unrelenting Cortisol also explains why some marathon runners carry a slight paunch despite all their training—their bodies never get a chance to adequately recover.) The problem with our inherited stress response is that it mobilizes energy stores that don't get used. More on that later. |
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