Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 The total amount of carbohydrates is not related to body weight," Dr. Ma explains. "The type of carbs is what's important," he adds, noting that another study also found that "diabetics who replaced 'bad carbs' with 'good carbs' significantly improved blood sugar control."
"All carbohydrates are not the enemy," Dr. Ma contends. "But you have to watch for specific kinds of enemies." In other words, as you've been learning, quality carbs—especially from Mother Nature—are your friends, but much-like-sugar carbs are your foes. |
Tom Bohager
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 EDEMA (WATER RETENTION)
Water accounts for more than half of our body weight and is exchanged constantly between the blood and tissues. Water is forced out of the capillaries and into the tissues by the pressure of blood being pumped throughout the body. Through a reverse process that depends on the water-drawing power of proteins in the blood, the capillaries leading from the tissues reabsorb water.
This balance is maintained by the action of the kidneys, which pass excess salt from the blood into the urine to be excreted from the body. |
| Howell found that, in particular, human pancreases are two to three times heavier and larger in proportion to body weight compared to the pancreases of other mammals. He attributed this to consumption of an excessive amount of cooked foods, which place a large demand on the pancreas for digestive enzyme production. (William Donald Kelley, Cancer: Curing the Incurable Without Surgery, Chemotherapy, or Radiation (Bonita, CA: New Century Promotions, 2001); R. Weindruch R et al. |
Elaine Magee
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 Short-term studies have demonstrated that losing 5 percent of body weight (about 10 pounds for someone weighing 200 pounds or 15 for a 250-pound person) helps decrease insulin resistance and improve high blood sugar, high blood lipids, and high blood pressure in people with type 2 diabetes.
Sugar. To eat sugar or not to eat it, that's the big question for people with diabetes. The answer: Go ahead and eat sugar, but follow the ADA's recommendations. Sugar-containing foods can be substituted for other carbohydrates in the individualized meal plan. |
| A low-sodium, low-fat, high-fiber diet has been linked to even larger improvements in blood pressure and body weight. In the DASH research, the diet rich in fruits and veggies provided roughly 24 grams of fiber and 1,600 calories.
The fiber came from the usual suspects—almost half from whole grains, with the rest from fruit and juices, vegetables, nuts, seeds, and legumes. When researchers examined the factors in isolation, they found that each had only a small effect on blood pressure, but when combined, the story changed entirely. |
Tom Bohager
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| One study showed that 100 percent of clinically obese individuals (whose weight is 30 percent greater than their ideal body weight) are lipase deficient (H. Santillo, Food Enzymes: The Missing Link to Radiant Health [Prescott, AZ: Hohm Press 1993], 36).
Fat is found in our cells, skin, blood (as HDL and LDL cholesterol), and the sheath that surrounds our nerves. Fat also plays a crucial role in hormone production. Additionally, the fat-soluble vitamins A, D, E, and K require lipase in order to be absorbed in the body. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Association between Dietary Carbohydrates and body weight." American Journal of Epidemiology 161 (2005): 359-67.
McCook, Alison. "Carbohydrate Type, Not Amount, Linked to Obesity." http://www.reutershealth. com/archive/2005/02/16/eline/links/20050216elin003.html.
Mendosa, David. "Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2002." http://diabetes.about.com/library/mendosagi/ngilists.htm.
Mercola.com. "Update on Atkins' Obesity, 2-25-04." http://www.mercola.com/2004/feb/25/atkins_ obesity.htm.
Miller, Christine. "Why Did the Numbers Change? |
| Most experts suggest consuming half your body weight in ounces. "You need more than 64 ounces if you exercise regularly [an extra 8 ounces per 15 minutes to be exact], live in a hot, dry, or humid environment, or are overweight," says nutritionist and exercise physiologist Jill Vollmuth.
2. TAKE CHARGE OF YOUR MEDICAL TREATMENT.
Consult a physician to find out if you have a blood sugar condition such as prediabetes, diabetes, or hypoglycemia. (Visit my website, www.Sugar Shock.com, for tips on finding an educated, sugar-savvy doctor. |
| While our brain comprises only about 2 percent of our total body weight, it uses up some 30 percent of the calories we take in. Remember, as you learned in chapter 4, our brains need glucose (sugar) to survive, but fast-acting, inferior, processed carbs and sweets can mess up your brain, not help it. |
David W. Grotto, RD, LDN
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 Effect on body weight of a free 76 kilojoule (320 Calorie) daily supplement of almonds for six months. Journal of the American College of Nutrition, Vol. 21, No. 3, 275-283 (2002).
Jenkins DJ et al. Assessment of the longer-term effects of a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia. Am J Clin Nutr. 2006 Mar;83(3): 582-91.
Jenkins DJ et al. Direct comparison of dietary portfolio vs statin on C-reactive protein. Eur J Clin Nutr. 2005 Jul;59(7):851-60.
Sabate J, Haddad E, Tanzman JS, Jambazian P, Rajaram S. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Both of these hormones help regulate food intake and body weight." (Insulin, as you learned earlier, is needed to regulate blood sugar levels by moving glucose out of the blood and into the cells. It also stimulates the production of leptin by the body's fat cells. Over the long term, leptin helps to suppress appetite, regulate food intake, and burn fat. |
Elaine Magee
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| Most people in this group also lost 5 to 7 percent of their body weight, which computes to 9 to 12 pounds for a 180-pound person.
DIABETES 101
Diabetes is a disease in which the body does not properly produce or use insulin, a hormone secreted by the pancreas. At a cellular level, insulin helps the body use the glucose circulating in the bloodstream. In the liver and skeletal muscle cells, for example, insulin encourages the production of glycogen (the storage form of glucose). Insulin also encourages fat production, which is the body's long-term storage solution for excess glucose. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Indeed, although the brain represents only about 2 percent of our total body weight, "it uses a significant amount of our body's glucose supply from the bloodstream, with the rest going to our muscles and tissues," according to Antonio Convit, M.D., associate professor of psychiatry, medical director of the Center for Brain Health at New York University School of Medicine, and researcher at the NYU-affiliated Nathan Kline Institute. |
Jack Challem
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 In experiments with laboratory rats, researchers found that supplemental alpha-lipoic acid reduced AMPK activity, which led to less food intake, lower body weight, and lower blood levels of glucose and insulin.
The therapeutic dosage for treating diabetic neuropathy, a nerve disease, is 200 mg of alpha-lipoic acid three times daily. In glucose intolerance and other forms of prediabetes, 100 to 300 mg daily should be helpful. You can combine it with the supplements discussed further on.
Insulow. |
Ron Garner
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 Fitzpatrick estimated that an infant exclusively fed soy formula receives the estrogenic equivalent (based on body weight) of at least five birth control pills per day. By contrast, almost no phytoestrogens have been detected in dairy-based infant formula or in human milk, even when the mother consumes soy products.16
Fitzpatrick's research confirmed problems Richard and Valerie James were encountering with their own two children, and which other parents were recounting to them about children fed soy-based formula. |
Mike Adams, the Health Ranger
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 They're actively following the precise strategy that a human being should take if they were trying to pack on 100 pounds of excess body weight and win $10,000,000.
And here's something even more shocking: many people still haven't figured out the link between the choices they make and their level of body weight or body health. They've been convinced by their physicians and organized medicine that health is just a matter of luck. There's nothing you can really do to control your health outcome, they're told. If you get cancer, it's just chance or family history. |
Elaine Magee
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| The combination of the three diets (high fiber, low sodium, and low fat) produced larger and highly significant decreases in blood pressure and body weight.
THE PART-TIME VEGETARIAN (A HEALTHFUL HAPPY MEDIUM)
I call myself a part-time vegetarian because I like to eat vegetarian meals often, including at restaurants—just to get some new ideas on making meatless dishes. I still eat fish and chicken and lean beef and pork, but I would guess at least half my meals qualify as lacto-ovo-vegetarian. There was a time when all my meals were meatless (can you say "UC Berkeley grad school"? |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 While the above studies didn't show a causative relationship between calcium intake and weight status, animal studies have shown this solid relationship between calcium intake and body fat, body weight, and weight gain. One study on mice found that when calories were restricted, the mice on a high-calcium diet lost more fat than the mice on a low-calcium diet. The researchers speculated that the calcium could help in the breakdown of fat. While the low-calcium diet promoted fat storage, the high-calcium diet promoted fat usage and slowed fat storage. |
Ron Garner
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| Depending on the amount of raw fruits and vegetables we eat, our activity level, and the air temperature we live and work in, our bodies require the equivalent of 6 to 8 full glasses of water, or about one half ounce per pound (33 ml per kilogram) of body weight, each day. Other liquids such as coffee, tea, soft drinks, and alcohol do not qualify as fluids that meet our daily water requirement.
While the body needs an adequate amount of good water for health each day, too much can also be stressful. When consumed with meals, water interferes with digestion. |
| It is generally recognized that a normal body requires about eight glasses of water each day, or about one half ounce for every pound (33 ml per kilogram) of body weight. The raw fruits and vegetables we eat supply some of the water in our diet, and the rest is made up in what we drink. If we feel thirsty often, this is an indication that we are dehydrated.
Both the color and the amount of urine produced are good indicators of whether we are drinking enough water or not. We should urinate every few hours. |
Dr. Steven R. Gundry
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 Gut fat actually regulates normal body weight in most animals by making them feel ill when these cells become engorged with food, resulting in the release of cytokines, which signal the animal not to eat. An ill animal won't eat. But after a few days, gut fat recedes and the hormones are no longer being released, so the animal resumes eating.
READY TO MOVE ON?
Before you leave this relatively restrictive two-week period behind and move on to consuming certain fruits and some whole grains, consider whether you should continue eating the way you have for a few more weeks. |
Jonny Bowden, Ph.D., C.N.S.
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 J] In a double-blind, placebo-controlled study of nineteen obese females, those who were given 8 mg per kg of body weight of 5-HTP for five weeks achieved a significant weight loss of about 5 percent. And those findings were confirmed by a second study conducted over a longer period of time.
Listen, I'm the last person to tell you to throw out your pharmaceutical antidepressants. I believe they've helped many people—including me—and probably saved a lot of lives. |
Dr. Abram Hoffer, MD, FRCP (C) and Dr. Harold D. Foster, PhD
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 Those who had survived had lost up to one third of their body weight and began to replace some of this loss.
Although they appeared to become well again, they did not. A survey conducted by the federal government established that they were much sicker than Canadian soldiers who had fought in Europe, and, as a result, they were given special pensions. After the war, they suffered to an exaggerated degree from all the diseases of aging, including arthritis, blindness, heart disease, neurological deterioration, and depression. |
| This dependency often leads to a deficiency, however, because humans typically ingest only 1 mg per kg of body weight of this vitamin daily.1 That is, without supplementation, the environment no longer provides humans with the optimum intake of vitamin C. This dual inability to synthesize ascorbic acid or to acquire it in adequate quantity from the environment is associated with numerous deficiency diseases, the most famous being scurvy.
In 1741, the chaplain of the British warship Centurion described a serious outbreak of scurvy, providing insights into a wide spectrum of symptoms. |
| They had lost about one-third of their body weight. In camp they suffered from classical scurvy, beriberi, pellagra, many infections, and from protein and calorie deficiency. They were rehabilitated in hospitals and were given doses of vitamins that were then considered high. Since then these Hong Kong veterans have suffered from a variety of physical and psychiatric conditions.' However, 'the history of a small sample, about 12, is much different, for they have been taking nicotinic acid (niacin) 3 grams per day. |
| While cats normally do not need to be given vitamin C because they are able to synthesize adequate amounts, they require diets containing about 40 mg of niacin per kg of body weight each day. 9 This is very similar to the amount of vitamin C synthesized daily by most mammals, but not, of course, humans. Cats have more or less lost the ability to synthesize niacin and most get pre-formed niacin supplements in their diets. Cats eating niacin-deficient diets develop "black tongue" hemorrhagic diarrhea, anemia, and reddening and ulceration of the mucous membranes of the tongue and mouth. |
Dr. Edward F. Group III, DC, ND, DACBN
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| Try to drink V2 of your body weight daily in ounces. Example: if you weigh 1 50 lbs, drink 75 ounces daily.
Distilled water can easily be found at just about any grocery store. Plain ACV can also be found at most stores, but it's often pasteurized which kills the life force of the vinegar. Purchase only non-pasteurized (raw) organic ACV at a natural health food store or purchase it on the Internet.
Raw Apple Cider Vinegar has been used for centuries to remedy many negative health issues. ACV contains vital nutrients the body needs as well as beneficial bacteria that aid in colon function. |
Caldwell B. Esselstyn, Jr., M.D.
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 His body weight fell from 254 pounds to 204. His longtime cardiologist wanted him to return to Columbus for an additional angiogram and, likely, more stents, but Jim was adamant about sticking to the arrest-and-reverse program. He found another cardiologist who did some research on me and was supportive of what Jim was trying. "If Dr. Esselstyn says do something," he told Jim, "I'll work with you."
By April 2005, tests revealed that Jim's left ventricular ejection fraction had returned to 62 percent—normal. |
Donna Jackson Nakazawa
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 BPA per kilogram of body weight. Since then, investigative techniques for determining cell dysfunction in the lab have dramatically improved, allowing researchers to look at many chemicals' subtler effects. As it turns out, a number of studies show that BPA alters the activity in animal and human cell cultures at just one twenty-five-thousandth of the dose that the EPA deemed caused adverse health effects twenty years ago. |
Craig Pepin-Donat
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 The Total Gym has more of a free motion feel because you are doing all the exercises with a simple pulley system and using your body weight to push and pull. This type of motion forces you to use more supporting muscles with every movement, which means you are indirectly working muscles other than those that the primary exercise is intended to target, such as core muscles. Beginners tend to struggle more with free motion movements.
If you want the model you see on the infomercials, expect to pay approximately $1,600, but they do offer a limited payment plan. |
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