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"Water with lemon Sticking to this nutritional plan will go a long way toward balancing your hormones and will help you lose weight; however, for those wanting to get rid of estrogen dominance and belly fat quickly and for good, there are two more important steps you have to take. The next two chapters will tell you exactly what they are. USE PROGESTERONE-THE SIMPLE WAY TO A FLAT BELLY Although the title of this chapter might sound too good to be true, the success of thousands of patients has shown this to be a reality." - C. W. Randolph, M.D., From belly fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.) "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." - C. W. Randolph, M.D., From belly fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.) "As you follow the three-step plan and move from belly fat to belly flat, you will discover a lifetime approach to keeping your hormones balanced and your waistline trim. To keep you on track, here are some helpful hints and reminders: • Keep your bio-identical progesterone cream and your supplements by your toothbrush so that incorporating them into your daily regimen quickly becomes automatic. • Make a grocery list before you shop, and always shop on a full stomach. If you shop when you're hungry, you're more likely to be tempted by high-fat or high-calorie foods." - C. W. Randolph, M.D., From belly fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.) "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." - C. W. Randolph, M.D., From belly fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.)

"Are you overweight and putting on more and more belly fat? ?* If you are a woman, do you have premenstrual syndrome or painful or heavy periods? I- Are you depressed? •h Do you sleep poorly? ??Are you less interested in sex? • ?Do you have thinning hair, dry skin; do you feel sluggish in the mornings? ??Do you feel tired but wired? v Do you have to live on coffee in the morning and a few glasses of wine at night just to wake up, and then calm down every day? If you do, you are not alone." - Mark Hyman MD, The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First (Get the book.)

"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." - Jack Challem, The Food-Mood Solution: All-Natural Ways to Banish Anxiety, Depression, Anger, Stress, Overeating, and Alcohol and Drug Problems--and Feel Good Again (Get the book.)

"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." - Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan, Body Signs: From Warning Signs to False Alarms...How to Be Your Own Diagnostic Detective (Get the book.) "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)." - Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan, Body Signs: From Warning Signs to False Alarms...How to Be Your Own Diagnostic Detective (Get the book.)

"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." - David Winston, RH(AHG), and Steven Maimes, Adaptogens: Herbs for Strength, Stamina, and Stress Relief (Get the book.)

"Special Note: Sugar and Refined Carbohydrates The biggest cause of inflammation in our culture is belly fat resulting from insulin resistance. Too much sugar promotes high insulin levels, which trigger a domino effect leading to system-wide damage, including inflammation. Fixing insulin resistance by following the recommendations for healthy eating in Part III will take care of much of the inflammation we see from our diet other than hidden food allergies." - Mark Hyman MD, The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First (Get the book.) "The biggest reason I see low testosterone in men is insulin resistance. High belly fat drives insulin up and testosterone down.That's why men start looking like women and lose hair on their bodies, grow breasts, and have round, soft skin. It is because they are actually producing less testosterone and more estrogen. At the point that their estrogen levels exceed their testosterone levels, they sort of become women! Correcting insulin problems by eating whole foods, cutting out sugar and white flour, and doing some exercise to build muscle may naturally raise testosterone levels." - Mark Hyman MD, The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First (Get the book.)

"HGH is the body's master craftsman, burning belly fat, layering on muscle fiber, and pumping up brain volume. Researchers believe it can reverse the loss of brain volume that naturally occurs as you age. Athletes such as Olympic sprinters and football players are essentially spiking their levels of HGH when they do interval training, doping the natural way. The result is a buildup of fast-twitch muscle fibers, which adds power to their movements." - John J. Ratey, MD, Spark: The Revolutionary New Science of Exercise and the Brain (Get the book.) "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." - John J. Ratey, MD, Spark: The Revolutionary New Science of Exercise and the Brain (Get the book.)

"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." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.)

"A lack of sleep also increased the production of Cortisol, a hormone associated with increased belly fat. The researchers concluded that sleep deprivation boosted appetite. Increased appetite caused overeating. This, in mm, caused weight gain. Some supplements that help with relaxing are those such as passionflower, hops, valerian, magnesium, GABA or melatonin. Take these as directed on the label. ADRENAL FATIGUE The adrenal glands are small glands which sit on top of our kidneys." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.)

"Eat green or brown oil, and your belly fat will recoil. þEat 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." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.)

"If you want to be depressed, tired, anxious, hyperactive but unfocused, and lose your memory, not to mention pack on belly fat, clog your arteries, fuel cancer cells, and get dementia, then keep eating the way you do (if you are one of the average Americans who eats 158 pounds of sugar a year). Sugar promotes high levels of insulin (I'll tell you how in a moment). And too much insulin is the number-one cause of our chronic disease epidemic and a major unrecognized factor in mood disorders and dementia. Let me tell you a story of a man who came to me. His story may be all too familiar to you ." - Mark Hyman MD, The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First (Get the book.)

"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." - Jack Challem, The Food-Mood Solution: All-Natural Ways to Banish Anxiety, Depression, Anger, Stress, Overeating, and Alcohol and Drug Problems--and Feel Good Again (Get the book.)

"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." - David Winston, RH(AHG), and Steven Maimes, Adaptogens: Herbs for Strength, Stamina, and Stress Relief (Get the book.) "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." - David Winston, RH(AHG), and Steven Maimes, Adaptogens: Herbs for Strength, Stamina, and Stress Relief (Get the book.)

"Belly fat is a killer. Getting rid of your spare tire will save your life. • Learn to manage your anger. Find ways to work out hostility that don't include dumping on or yelling at family members and friends. Supportive social relationships are good for the heart. •Lower inflammation throughout your body by eating omega-3-rich fish and lots of other anti-inflammatory foods. Drink tea and sip wine in moderation. Measure CRP and keep your number around 1 or lower. •Ask your doctor about taking 160 milligrams of aspirin daily." - Joe Graedon, M.S. and Teresa Graedon, Ph.D., Best Choices From the People's Pharmacy (Get the book.)

"As your muscle increases, and your carbohydrate calories decrease, your body will also start to burn belly fat. You will feel better physically, and you will gain a newfound sense of accomplishment. 13 The Four-Week Stop Prediabetes Now Plan When we talk with individuals or lecture groups about prediabetes, we find that most people are very motivated to regain and maintain their health. They have had a taste of poor health, and they don't like it! Almost always, one of their first questions is about how to actually begin improving their eating habits and lifestyle." - Jack Challem, Stop Prediabetes Now: The Ultimate Plan to Lose Weight and Prevent Diabetes (Get the book.) "If your belly sticks out from your chest (not counting your breasts, if you're a woman), you have too much belly fat. Another way is to measure your waist, but don't use your belt size. Men tend to wear their belts below their waists, leading them to think they're thinner than they really are. To accurately measure your waist, use a cloth tape measure. Place one end of the tape measure on top of your belly button, wrap it around your back, and match up the other end at your belly button. Don't suck in your belly as you take this measurement." - Jack Challem, Stop Prediabetes Now: The Ultimate Plan to Lose Weight and Prevent Diabetes (Get the book.) "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." - Jack Challem, Stop Prediabetes Now: The Ultimate Plan to Lose Weight and Prevent Diabetes (Get the book.) "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." - Jack Challem, Stop Prediabetes Now: The Ultimate Plan to Lose Weight and Prevent Diabetes (Get the book.)

"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." - Hyla Cass, M.D., Supplement Your Prescription: What Your Doctor Doesn't Know About Nutrition (Get the book.)

"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." - Jack Challem, The Food-Mood Solution: All-Natural Ways to Banish Anxiety, Depression, Anger, Stress, Overeating, and Alcohol and Drug Problems--and Feel Good Again (Get the book.)

"Obesity results in the deposition of mesenteric or belly fat that pushes down on abdominal organs and causes excessive intra-abdominal pressure. This excessive pressure pushes upon the stomach and forces the acidic gastric contents up into the esophagus. This occurs more easily at night when the person is recumbent and the advantage of gravity is lost (p. 3). The Effects of Sugar on Digestion Sugars in all forms (i.e. commercial sugars, syrups, sweet fruits, honey, etc.) have an inhibiting affect upon the secretion of gastric juice and upon the motility of the stomach." - Dr. David W. Tanton; Ph.D., A Drug-Free Approach To Healthcare, Revised Edition (Get the book.)

"A two-hour insulin and glucose response test is the best test for insulin resistance and metabolic syndrome, and I perform it at the least hint of belly fat or problems with sugar balance. Measuring insulin in addition to sugar is done by measuring your response to a sugar drink containing 75 grams of sugar (about 2 Cokes!). If your insulin level is high, your appetite will be out of control. • ?Your fasting insulin level should be less than 8 mlU/ml, and a two-hour insulin test should be less than 30 mlU/ml. • ?" - Mark Hyman, Ultra-Metabolism: The Simple Plan for Automatic Weight Loss (Get the book.) "Additionally, you lose muscle mass, and your belly fat visceral adipose tissue (VAT) increases, making you into an "apple" shape. Your cholesterol, blood pressure, and triglycerides go up. You are more tired, but your sleep is restless.You get more and more depressed.The immune system gets turned up and the inflammatory response increases, as does the "rusting" process, or oxidative stress.Your thyroid gets sluggish, and your detoxification system gets overloaded. Without a way to counteract the effects of chronic stress, we are on a slippery downward slope to weight gain and ill health." - Mark Hyman, Ultra-Metabolism: The Simple Plan for Automatic Weight Loss (Get the book.)

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