The Natural Diet Solution for PCOS and Infertility

8/12/2019 The Natural Diet Solution for PCOS and Infertility

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The Natural Diet Solution

for PCOS and InfertilityUse Healthy Foods to Reduce PCOS Symptoms and Become Prenan

By Nancy Dunne, N.D.

andBill Slater

v. 1.01

© William Slater and Nancy Dunne, 2005

Disclaimer: The infrmatin in this !" is nt intended t treat, dia#nse, cure r $revent any disease, includin#%&'S r infertility, and is $rvided fr educatinal $ur$ses nly. (l)ays see" the advice f yur $hysician )ithany *uestins yu have re#ardin# a medical cnditin, and !efre underta"in# any diet, e+ercise r ther health $r#ram. N $art f this $u!licatin !ay !e stred in a retrieval system, transmitted, r re$rduced in any )ay,includin# !ut nt limited t di#ital c$yin# and $rintin#. The authrs have made their !est effrt t $rduce a hi#h*uality, infrmative and hel$ful !". But they ma"e n re$resentatin r )arranties f any "ind )ith re#ard t thecm$leteness r accuracy f the cntents f the !". They acce$t n lia!ility f any "ind fr any lsses rdama#es caused r alle#ed t !e caused, directly r indirectly, frm usin# the infrmatin cntained in this !".



The Natural Diet Slutin fr %&'S and nfertility 2

The Natural Diet Solution for PCOS and Infertility-se ealthy /ds t educe %&'S Sym$tms and Becme %re#nant

Ta!le of Contents"Clic# on any chapter to o directly to that chapter$%

Table of Contents.............................................................................................................. 2Introduction: Why a PCOS Diet?........................................................................................ 6

About the Authors ............................................................................................................. What!s in this "oo#.......................................................................................................... $%

P&RT I' TH( FUND&)(NT&*S

+$ & ,ord &!out PCOS

$.$ What Is PCOS?..........................................................................................................$&$.2 What Causes PCOS? ................................................................................................2$

-$ Ho. ,e De/eloped the Healthy Diet for PCOS

2.$ The !'ood Pyra(id!.....................................................................................................)$2.2 *o+ Carb Diets ..........................................................................................................),2.) The Other Diets..........................................................................................................,$2., What Did -our Ancestors at? ..................................................................................,&2./ The "asis of the PCOS Diet.......................................................................................,02.6 1ealthy PCOS Diet s. *o+3Carb Diet......................................................................../2

0$ & ,ord a!out 1our ,eiht

).$ Thrifty 4enes and -our !Set Point!............................................................................../,).2 What 5a#es -ou 1unry?........................................................................................../&).) !il T+ins!: Insulin 7esistance and *e8tin 7esistance...............................................62)., 1o+ Calorie Density 5a#es -ou 'at..........................................................................&%)./ Portion Control............................................................................................................&)).6 Is Calorie 7estriction a 4ood Idea? ...........................................................................&/).& What Is 9etosis?.........................................................................................................&). Weiht s. "ody Co(8osition ....................................................................................%

2$ Car!ohydrates

,.$ What!s a Carbohydrate? ............................................................................................,,.2 4lyce(ic Inde ..........................................................................................................,.) Anti3;utrients in 4rains and *eu(es .......................................................................0/,., To Soy or ;ot to Soy............................................................................................... $%%,./ What Is 'iber?......................................................................................................... $%,,.6 Plant 'oods............................................................................................................. $%,.& 4uidelines for atin Carbohydrates ...................................................................... $$$



The Natural Diet Slutin fr %&'S and nfertility

3$ Protein

/.$ What!s a Protein?..................................................................................................... $$2/.2 The Proble( +ith 5il#.............................................................................................. $$&/.) 4uidelines for atin Ani(al Protein........................................................................ $2,

4$ Fats and Oils

6.$ What!s a 'at?........................................................................................................... $266.2 ssential 'ats and icosanoids .............................................................................. $)66.) Other 'atty Infor(ation............................................................................................ $,/6., 4uidelines for atin 'ats........................................................................................ $/2

P&RT II' TH( H(&*TH1 PCOS DI(T

5$ Introduction to the Diet

&.$ PCOS Diet *eels....................................................................................................$/&&.2 What to at...............................................................................................................$6$&.) What ;ot to at........................................................................................................$6)

6$ )ain Components of the Diet

.$ 5eats........................................................................................................................$66.2 Seafood....................................................................................................................$60.) Poultry......................................................................................................................$&2

., s.........................................................................................................................$&,./ Dairy Products .........................................................................................................$&.6 *eu(es ..................................................................................................................$$.& 4rains ......................................................................................................................$,. <eetables................................................................................................................$6.0 S8routs.....................................................................................................................$0%.$% 'ruits......................................................................................................................$0).$$ ;uts and Seeds .....................................................................................................$06.$2 'ats = Oils .............................................................................................................$00

7$ ,ater and Be/eraes

0.$ Water .......................................................................................................................2%$0.2 Purified Water ..........................................................................................................2%60.) Coffee ......................................................................................................................2%0., Tea...........................................................................................................................2$%0./ Soft Drin#s ...............................................................................................................2$20.6 Alcoholic and Other "eeraes................................................................................2$,




+8$ Other (lements of 1our Diet

$%.$ 1erbs> S8ices> Seasonins and Condi(ents..........................................................2$&$%.2 S+eeteners.............................................................................................................22)$%.) Snac#s....................................................................................................................22&$%., 5eal 7e8lace(ent Sha#es ....................................................................................220

++$ )ore Dietary Tips

$$.$ at Oranic.............................................................................................................2)2$$.2 atin in 7estaurants.............................................................................................2),$$.) atin A+ay fro( 1o(e ........................................................................................2,$$$., 1ealthy atin 1abits.............................................................................................2,,$$./ When Should -ou at?..........................................................................................2,/$$.6 Ti8s for Increasin -our 'ertility .............................................................................2,&

+-$ 9ettin Started

$2.$ Pre8are for Success...............................................................................................2/$$2.2 Sho88in *ist for 7eco((ended Diet *eel...........................................................2/6$2.) 1andy Coo#in Ti8s...............................................................................................26%

+0$ )eal Plans and Recipes

$).$ Daily 5eal Plans for )% Days..................................................................................26/$).2 7eci8es..................................................................................................................200

$).).$ "asic 5eals......................................................................................................)%)$).2.2 5eat ................................................................................................................)%&

$).2.) Seafood...........................................................................................................)2$$).2., Poultry .............................................................................................................)20$).2./ s.................................................................................................................))$).2.6 Salads .............................................................................................................),$$).2.& <eetables ......................................................................................................)/$).2. Sou8s...............................................................................................................)&,$).2.0 uices and S(oothies .....................................................................................)2$).2.$% Snac#s and 1andhelds..................................................................................)6$).2.$$ Sauces and Dressins...................................................................................)0$

P&RT III' &DDITION&* ST(PS TO T&:(

+2$ Other Thins 1ou Can Do

$,.$ ercise..................................................................................................................,%&$,.2 Stress 5anae(ent................................................................................................,$/$,.) (otional 'actors...................................................................................................,2,$,., *ier 1ealth............................................................................................................,20$,./ -our 1ealth Care Tea(..........................................................................................,)2$,.6 Chec# for 'ood Alleries.........................................................................................,),$,.& 5easure -our Proress..........................................................................................,)6




+3$ Nutritional Supplements

$/.$ Why -ou ;eed ;utritional Su88le(ents................................................................ ,)0$/.2 ;utritional Su88le(ent @uality............................................................................... ,,,$/.) Su88le(ents for PCOS> Infertility and Insulin Proble(s ........................................ ,,6

+4$ Resources and Feed!ac#

$6.$ 7esources............................................................................................................. ,/$6.2 'eedbac# fro( -ou............................................................................................... ,6%7eferences.................................................................................................................... ,6$




Introduction' ,hy a PCOS Diet;

%lycystic vary syndrme is a chrnic hrmnal and meta!lic disrder that $resents a !e)ilderin# array f health $r!lems such as infertility, ver)ei#ht, hirsutism, hair lss,de$ressin, dar" s"in $atches, and lac" f ener#y.

(s serius as these sym$tms are, the cnse*uences f nt dealin# effectively )ith %&'S areeven mre serius, includin# heart disease, dia!etes, reduced *uality f life, and shrtenedlifes$an.

'ur revie) f $u!lished research n %&'S and ur clinical e+$erience strn#ly indicates that ahealthy diet can favra!ly influence the utcme f this disrder. n ther )rds, )hat yu eat anddrin" )ill either im$rve r )rsen the sym$tms and cnse*uences f %&'S.

4et the hundreds f emails )e receive frm visitrs t ur )e!site ))).varian6cysts 6

$cs.cm7 indicate that sme )men are unsure r cnfused a!ut their diet. 'ne #al f this !" is t $rvide clear #uidelines fr thse )h aren8t sure )hat t eat r nt t eat.

Which Diet s Best9

Wmen re$rt t us that they have success !y fll)in# ne $articular diet r anther. /re+am$le, ne may say that she lst )ei#ht and felt !etter )ith the (t"ins l)6car! diet, )hile

anther )ill say a ve#etarian hi#h car! diet )r"s !est fr her. S )h8s ri#ht9

They are !th ri#ht. What )r"s fr ne )man may nt )r" fr anther.

st $$ular diets have "ernels r elements that ma"e them successful r healthy. )ever,they als have dra)!ac"s r elements that are nt healthy, even if they #et ;results; such as)ei#ht lss.

We have revie)ed all f the $$ular diets as )ell as a su!stantial num!er f medical researchstudies n diet and %&'S. We have distilled the healthiest elements frm each diet and researcharticles and devel$ed a diet that )e !elieve )ill !enefit mst )men )ith %&'S.

The $ur$se f the ealthy %&'S diet is t hel$ yu re!uild yur health and maintain a hi#hlevel f vi!rant health fr the rest f yur life. Nthin# is mre $recius than yur health. (healthy !dy all)s yu t en<y yur life and !e the )man yu )ant t !e.

=+$andin# -niverse f >n)led#e

(n enrmus amunt f research is #in# n in the areas f %&'S, fertility, hrmnes, and diet.undreds f ne), relevant research articles are $u!lished every mnth.

http://www.ovarian-cysts-pcos.com/









The Natural Diet Slutin fr %&'S and nfertility ?

%lease understand that )e are nt a)are f the entire universe f medical and health "n)led#e.We have tried ur !est t revie) as much research data as $ssi!le s that )e culd $rviderelevant and useful infrmatin t yu. )ever, this !" may cntain errrs r missins./r e+am$le, in the area f diet, )hat is ;ri#ht; tday may !e ;)rn#; tmrr), as ne)research cmes t li#ht. What )e thin" is the !est and mst crrect infrmatin tday may !eincrrect in the future. S, essentially )e are sharin# )ith yu )hat )e "n) tday. Ne+t year,

)e )ill "n) mre than )e "n) tday. @radually, $arts f this !" may !ecme dated r!slete. We h$e t revise this !" frm time t time t "ee$ it current )ith the latestresearch.

The dern (merican ;Western;7 Diet

( hu#e !dy f evidence sh)s that mst (mericans eat fds and drin" !evera#es that d nt $rvide the nutritin they need fr #d health. By ;nutritin;, )e8re referrin# t essential fdelements re*uired t sustain life and #d health, such as vitamins, minerals, amin acids,essential fatty acids and fi!er.

Secndly, $rcessed fds cntain lar#e *uantities f adulterated r dama#ed fd su!stances,such as $artially hydr#enated ve#eta!le ils r rancid +idiAed7 ils.

Thirdly, $rcessed fds cntain all "inds f added artificial in#redients, such as mnsdium#lutamate S@7, $reservatives, artificial clrin#s, artificial flavrs, artificial s)eeteners, andmre.

/inally, many f ur fds cntain $esticides and ther $etrchemicals that disru$t hrmnefunctin and seriusly dama#e ur health.

%lease understand that #d nutritin is <ust as im$rtant as !reathin# clean air and drin"in# $ure)ater. (s far as yur !dy is cncerned, eatin# /rench fries is the same thin# as sm"in# aci#arette r drin"in# )ater ut f a )ell cntaminated )ith di+in. =ither )ay, yu dama#e yur !dy, endan#er yur health, and shrten yur lifes$an.

f yu intend t mana#e yur %&'S sym$tms, have a successful $re#nancy, and en<y a healthy

and ln# life, yu8ll )ant t master the art f nutritius, healthy eatin#.




&!out the &uthors

Nan Dunne, N.D.

ell, my name is Nancy Dunne. Cm a natur$athic $hysician licensed in the state f ntana.y s$ecialty is the use f natural medicine t im$rve the health f my $atients.

'ver the $ast fe) years, %&'S and varian cysts have !ecme es$ecially relevant t me. ydau#hter8s menstrual difficulties and $ersistent acne )ere dia#nsed as as$ects f $lycystic

vary syndrme. This distur!in# discvery #alvaniAed me t d research in rder t create a safe,effective treatment $lan fr her. The success )e had )ith her treatment )as s e+citin#, !e#an tffer similar individualiAed treatments t the )men in my medical $ractice )ith %&'S and fertilityissues. The effectiveness f this a$$rach is clear. n additin, have $ersnally lst

mre than 50 $unds f !dy )ei#ht, and maintained my healthy dimensins fr ver five years,usin# the diet and e+ercise $rinci$les descri!ed in this !".

8ve !een a $racticin# $hysician since 1. y clinic, Bitterrt Natural edicine, is lcated inissula, ntana and ffers $rimary care fr clients f all a#es. The clinic is !est "n)n fr itstreatment f )menCs health cncerns, fertility issues, !dy resha$in#, $hysical fitness,men$ause, and $lycystic vary syndrme. Befre !ecmin# a natur$athic $hysician, )as a

e#istered Nurse, s$ecialiAin# in !stetrics and nenatal health.

8m a #raduate f Natinal &lle#e f Natur$athic edicine in %rtland, 're#n, and licensed asa $rimary care $rvider in ntana. als have a asters de#ree in ($$lied Behaviral

Science frm Bastyr -niversity in Seattle, Washin#tn. 8m a %rfessinal em!er f the%lycystic 'varian Syndrme (ssciatin and %resident f the (merican (ssciatin f Natur$athic %hysicians.

)ant t share my e+$eriences treatin# %&'S and its accm$anyin# difficulties !y usin# naturalthera$ies. %&'S can !e a devastatin# e+$erience, )ith health cnse*uences that reach dee$lyint a )manCs life. The !urden f this cnditin can !e li#htened, even erased in many cases,)ith yur active $artici$atin, yur )illin#ness t learn and ma"e chan#es. t is challen#in# ande+hilaratin# t ta"e yur health in yur )n hands and ma"e life the !est it can !e. Bill and h$e yu )ill use this !" and ur )e!site fr ln# term su$$rt and as an utlet fr cele!ratin#yur success.

Bill Slater

n 1??, )hen my mther )as dia#nsed )ith cancer, !e#an t *uestin my cnce$ts f healthand the causes f disease. Wantin# t understand my mther8s illness, cnducted e+tensiveresearch in the areas f health, nutritin and disease $reventin. This )as the !e#innin# f )hat)uld later !ecme a career in health care services.




8m the c6funder f a chir$ractic clinic that !ecame an inte#rative medicine center )ith health $ractitiners frm different disci$lines. We s$ecialiAed in treatin# $e$le )ith chrnic disrders)ith a variety f hlistic, natural thera$ies.

Since retirin# frm the clinic, 8m fcusin# my time n hel$in# avera#e $e$le learn h) t ta"e

mre res$nsi!ility fr their )n health. y first $r<ect is $lycystic vary syndrme, !ecause it

is an under6rec#niAed disrder !ut it is *uite serius. -nfrtunately, the standard treatments are *uitelimited r ineffective. Dr. Dunne and firmly !elieve there are sme very $)erful thin#s yu cand t effectively mana#e this health $r!lem.

This diet !" is the first $hase f ur $lan t hel$ )men )h have %&'S and infertility.

By the )ay, yu may !e a little shc"ed at the fds )e are as"in# yu t avid. /r e+am$le, )eas" yu t stay a)ay frm )heat and dairy $rducts. f yu find this a challen#e, understand. have an autimmune disrder that re*uires me t nt eat any )heat r dairy. canassure yu that did nt die r # craAy !ecause culd nt have a cheese sand)ich. t t" a )hile, !ut learned t eat different fds. N) 8m used t my ne) diet.

But )ill admit )uld lve t have a $iAAa. 'r a $astry and mcha. )ever, )hen l" atthese desires ratinally, realiAe )uld much rather "ee$ my #d health than have themmentary $leasure f a $iAAa. S s"i$ the $iAAa and have smethin# else.

have a .B.(. frm the -niversity f &alifrnia. (lthu#h dn8t have a medical de#ree, havestudied nutritin and disease $reventin fr 0 years and have attended hundreds f hurs fmedical seminars.

(c"n)led#ments

The authrs )ish t #ive s$ecial than"s t =liAa!eth arris and arilyn Ee)is fr theirinvalua!le cntri!utins t this !".




,hat<s in this Boo#

%(T : T= /-ND(=NT(ES

Sectin 1: ( Wrd a!ut %&'S

&ha$ter 1.1: What is %&'S9 This cha$ter tells yu )hat $lycystic vary syndrme %&'S7 isand )hat its sym$tms are. t als descri!es the ln#6term health cnse*uence f %&'S.

&ha$ter 1.2: What &auses %&'S9 %&'S is a disrder nt )ell understd nr are its causesfully "n)n. T mst individuals and dctrs, %&'S is a ;medical mystery;. t a$$ears t !e $artly a #enetically inherited disrder. )ever, #enetic inheritance des nt fully e+$lain thecauses f %&'S. This cha$ter descri!es $ssi!le envirnmental and ther causes f this

syndrme.

Sectin 2: ) We Devel$ed the ealthy Diet fr %&'S

&ha$ter 2.1: The 8/d %yramid8. The /d %yramid has dne much t ma"e (merica fatter.)ever, the revised %yramid, issued in early 2005, is a !i# im$rvement althu#h it didn8t #

far enu#h.

&ha$ter 2.2: E)6&ar! Diets. E)6car! diets have !th !enefits and ris"s. (lthu#h theyclearly can lead t shrt6term )ei#ht lss, their ln#6term health effects are unclear. ( hi#h6

car!, hi#h6fi!er diet has sme !enefits. The ty$e f car!hydrate and the ttal calries cnsumed are

im$rtant factrs in )ei#ht cntrl.

&ha$ter 2.. The 'ther Diets. This cha$ter is a revie) f ei#ht f the mst )ell "n)n dietsther than the $$ular l)6car! diets such as (t"ins r Suth Beach. The success f any )ei#htlss diet is due t three factrs: 17 ln#6term adherence, 27 $rtin siAe cntrl, and 7

restricted num!er f calries.

&ha$ter 2.: What Did 4ur (ncestrs =at9 The #enes f yur ancestrs are virtually the same asyurs. But ur fd tday is nthin# at all li"e )hat yur ancestrs ate. The fe) remainin# hunter6#atherers are mstly free f cardivascular disease, dia!etes r !esity, in cntrast t $e$le )hcnsume a ;mdern; diet.

&ha$ter 2.5. The Basis f the %&'S Diet. We $r$se a diet that is mre suited t yur #enes.This cha$ter descri!es the !asic elements f a healthy diet fr %&'S and im$rved fertility.

&ha$ter 2.3: ealthy %&'S Diet vs. E)6&ar! Diet. This cha$ter cm$ares ur healthy %&'Sdiet t a ty$ical l)6car! diet. ( $rimary distinctin !et)een the %&'S and a l)6car! diet is that)e $lace much #reater em$hasis n the ty$e f car!hydrate.




Sectin : ( Wrd a!ut 4ur Wei#ht

&ha$ter .1: Thrifty @enes and 4ur 8Set %int8. There8s evidence t indicate that %&'S )mentend t #ain mre )ei#ht )ith the same amunt f calries )hen cm$ared t ;nrmal; )men.This cha$ter revie)s t) mechanisms that may cause this t ha$$en.

&ha$ter .2: What a"es 4u un#ry9 Wmen )ith %&'S tend t have a !i##er a$$etite thannn6%&'S )men, and they feel hun#rier. Numerus hrmnes are invlved in this a$$etite $r!lem. n this cha$ter, )e descri!e h) the hun#er $rcess )r"s and three hrmnes that areinvlved in this $rcess.

&ha$ter .: 8=vil T)ins8: nsulin esistance and Ee$tin esistance. esistance t the actins fthese t) hrmnes is a !i# reasn )hy yu have %&'S, infertility $r!lems, and)ei#htFa$$etite $r!lems.

&ha$ter .: ) &alrie Density a"es 4u /at. &nsum$tin f $rcessed fds tric" us inteatin# mre calries than )e realiAe. The calrie density in fds 66 nt the fat !y itself 66

may !e res$nsi!le fr the e+cessive ttal calries )e cnsume in a meal.

&ha$ter .5: %rtin &ntrl. (mericans are eatin# lar#er meal $rtins than ever !efre. Theresult is a !i# increase in ttal calric inta"e. ( lar#e $rtin f hi#h calrie density fds ises$ecially tru!lesme. %rtin cntrl is an im$rtant cm$nent f any healthy diet.

&ha$ter .3: s &alrie estrictin a @d dea9 eductin f ttal calric inta"e has !eensh)n t cause )ei#ht lss and t restre menstrual cyclin#. )ever, ;crash diets; are un)ise.

&ha$ter .?: What s >etsis9 >etsis is a $rly understd cnce$t. any l)6car! diets are;"et#enic; diets. >etacidsis is a cnditin yu )ant t avid.

&ha$ter . Wei#ht vs. Bdy &m$sitin. any )men seem !sessed a!ut ;lsin# )ei#ht;.)ever, )e thin" that ;!dy cm$sitin; is a !etter indicatr f yur health. The )ei#ht yu)ant t lse is fat, )hile retainin# lean muscle mass.

Sectin : &ar!hydrates

&ha$ter .1: What8s a &ar!hydrate9 Sme aren8t clear n <ust )hat a ;car!hydrate; is. Thischa$ter revie)s varius as$ects f car!hydrates.

&ha$ter .2: @lycemic nde+. /d )ith a l) ;#lycemic inde+; a$$ear t !e !eneficial fr

%&'S cm$licatins such as dia!etes, insulin resistance, cardivascular disease and chrnicinflammatin. This cha$ter e+$lains terms such as ;#lycemic inde+;, ;#lycemic lad; and;availa!le car!hydrate;.

&ha$ter . (nti6Nutrients in @rains and Ee#umes. (nti6nutrients are su!stances in fds thatmay nt !e !eneficial t us, and may $ssi!ly !e harmful. We cnsume these su!stances everyday and shuld !e mre a)are f them.

&ha$ter .: T Sy r Nt t Sy. The fd industry strn#ly $rmtes the cnsum$tin fsy. But it8s *uestina!le )hether cnsum$tin f #enetically6mdified sy $rducts is healthy.




&ha$ter .5: What s /i!er9 /i!er is the $art f a $lant that is nt di#ested. st (mericansdn8t cnsume nearly enu#h fi!er, even thu#h it )ill hel$ !alance estr#en, reduce insulinresistance, reduce #lucse levels, cur! a$$etite, and $rvide a hst f additinal health !enefits.

&ha$ter .3: %lant /ds. The su!stances in $lant fds are a!slutely essential fr #d health.

They als cntri!ute t !etter hrmnal !alance and may im$rve varian functin.

&ha$ter .?: @uidelines fr =atin# &ar!hydrates. This cha$ter is a !rief summary f )hat ty$e fcar!hydrates yu shuld cnsume.

Sectin 5: %rtein

&ha$ter 5.1: What s a %rtein9 This cha$ter descri!es the value and uses f $rtein in yur !dy.

&ha$ter 5.2: The %r!lem )ith il" . &nsum$tin f hi#h levels f dairy $rducts frm c)s is

a fairly recent $henmena. This cha$ter discusses the health im$licatins f cnsumin# mil" anddairy $rducts.

&ha$ter 5.: @uidelines fr =atin# %rtein. This cha$ter $rvides #uidelines fr eatin# $rteins.

Sectin 3: /ats

&ha$ter 3.1: What8s a /at9 Dietary fats are a cm$le+ and cnfusin# t$ic. This cha$ter $rvides a !asic intrductin t the t$ic f fats.

&ha$ter 3.2: =ssential /ats and =icsanids. =ssential fatty acids and eicsanids are $rly

understdG.yet they are a!slutely crucial fr #d health and cntrllin# health $r!lemsassciated )ith %&'S. This cha$ter e+$lains )hat essential fats and eicsanids are and h)they )r" in yur !dy.

&ha$ter 3.: 'ther /atty nfrmatin. This cha$ter discusses saturated fats, medium chaintri#lycerides, unsaturated fats, and mnunsaturated fats.

&ha$ter 3.: @uidelines fr =atin# /ats. This cha$ter utlines the ty$es f fats and ils tcnsume, and descri!es the $r!lems )ith !ttled ils.

%(T : T= =(ET4 %&'S D=T

Sectin ?: ntrductin t the Diet

&ha$ter ?.1: %&'S Diet Eevels. This cha$ter descri!es the mechanism f the diet in this !".4u8ll )ant t read this cha$ter in rder t ma"e sense f the rest f the !".

&ha$ter ?.2: What t =at. ere )e tell yu )hat t eat, in very !asic terms. There is n ;nesiAe fits all; diet that )r"s fr %&'S. T sme e+tent, yu )ill )ant t custmiAe ur diet tyur s$ecific needs.




&ha$ter ?.: What Nt t =at. n this cha$ter, )e descri!e, in #eneral terms, all the fds yushuld al)ays avid, re#ardless f yur %&'S sym$tms.

Sectin : ain &m$nents f the Diet

&ha$ter .1: eats. Eist f acce$ta!le and unacce$ta!le meats, $lus additinal cmments.

&ha$ter .2: Seafd. Eist f acce$ta!le and unacce$ta!le seafd, $lus additinal cmments.

&ha$ter .: %ultry. Eist f acce$ta!le and unacce$ta!le $ultry, $lus additinal cmments.

&ha$ter .: =##s. Eist f acce$ta!le and unacce$ta!le e##s, $lus additinal cmments.

&ha$ter .5: Dairy %rducts. Eist f acce$ta!le and unacce$ta!le dairy $rducts, $lus additinalcmments.

&ha$ter .3: Ee#umes. Eist f acce$ta!le and unacce$ta!le le#umes, $lus additinal cmments.

&ha$ter .?: @rains. Eist f acce$ta!le and unacce$ta!le #rains, $lus additinal cmments.

&ha$ter .: He#eta!les. Eist f acce$ta!le and unacce$ta!le ve#eta!les, $lus additinalcmments.

&ha$ter .: S$ruts. Eist f s$ruts, $lus su##estins n h) t #r) s$ruts.

&ha$ter .10: /ruits. Eist f acce$ta!le and unacce$ta!le fruits, $lus additinal cmments.

&ha$ter .11: Nuts and Seeds. Eist f acce$ta!le and unacce$ta!le nuts and seeds, $lusadditinal cmments.

&ha$ter .12: /ats and 'ils. Eist f acce$ta!le and unacce$ta!le fats and ils, $lus additinalcmments.

Sectin : Water and Bevera#es

&ha$ter .1: Water . This cha$ter revie)s the numerus health !enefits that )ater ffers. Wateris )hat yur !dy )ants, nt a manufactured !evera#e. Drin"in# $ure )ater is an im$rtant $artf ur diet.

&ha$ter .2: %urified Water . &hlrinated ta$ )ater may im$air varian functin and themenstrual cycle. (l)ays drin" $urified )ater.

&ha$ter .: &ffee. The evidence n cffee is cnflictin#. n #eneral, h)ever, yu may )ish t

avid cffee !ecause it may unfavra!ly influence fertility and $re#nancy.

&ha$ter .: Tea. @reen tea may reduce estr#en, inhi!it the actin f teststerne, and reducea$$etite. t is als )ell6"n)n as a cancer $reventative.




&ha$ter .5 Sft Drin"s. -nder n circumstances shuld yu ever cnsume sft drin"s. Thischa$ter tells yu )hy.

&ha$ter .3: (lchlic I 'ther Bevera#es. n this cha$ter, )e !riefly revie) alchlic andther !evera#es nt discussed in $revius cha$ters. derate cnsum$tin f )ine r !eer

a$$ears t !e mildly !eneficial.

Sectin 10: 'ther =lements f 4ur Diet

&ha$ter 10.1: er!s, S$ices, Seasnin#s and &ndiments. This is a listin# f numerus s$icesand seasnin#s that yu can use t ma"e yu fd mre flavrful in a healthy )ay. (lsincluded is a discussin f salt.

&ha$ter 10.2: S)eeteners. The !est surce f smethin# s)eet is fresh fruit. f yu need an

added s)eetener, use stevia. This cha$ter has a list f acce$ta!le and nt acce$ta!le s)eeteners,aln# )ith sme descri$tins f varius s)eeteners.

&ha$ter 10.: Snac"s. This cha$ter cntains a list f acce$ta!le snac" fds.

&ha$ter 10.: eal e$lacement Sha"es. eal re$lacement sha"es are nt a su!stitute fr ahealthy diet. ( hi#h6*uality $rduct may !e used n thse ccasins )hen yu d nt haveaccess t a healthy meal.

Sectin 11: re Dietary Ti$s

&ha$ter 11.1: =at 'r#anic. (lthu#h mre e+$ensive, r#anic fds are )ell )rth the cst interms f !etter nutritin and reductin f e+$sure t $esticides and ther chemicals.

&ha$ter 11.2: =atin# in estaurants. %e$le )h eat fre*uently in restaurants are fatter than $e$le )h dn8t. This cha$ter #ives yu sme #uidelines if yu8re #in# t eat in a restaurant.

&ha$ter 11.: =atin# ()ay frm me. Because f yur <! r fr scial reasns, yu may findyurself eatin# a)ay frm hme. This cha$ter #ives yu sme hel$ful dietary ti$s fr any a)ay6frm6hme situatin.

&ha$ter 11.: ealthy =atin# a!its. What yu eat is im$rtant. But h) yu eat can als !every !eneficial fr yur health.

&ha$ter 11.5: When Shuld 4u =at9 =atin# !rea"fast and havin# re#ular meals a$$ears t

reduce calric inta"e, im$rve )ei#ht cntrl, and hel$ nrmaliAe insulin.

&ha$ter 11.3: Ti$s fr ncreasin# 4ur /ertility. This cha$ter is a summary f si+teen dietary

and ther ti$s that )ill hel$ t im$rve yur fertility.

Sectin 12: @ettin# Started

&ha$ter 12.1: %re$are fr Success. This cha$ter hel$s yu t actually #et started )ith yur ne) diet.ncluded are a descri$tin f ur menu $lans and reci$es, sh$$in# ti$s, su##estins fr nthe6#meals, "itchen tls yu8ll need, and time6savin# ti$s fr the c".




&ha$ter 12.2: Sh$$in# Eist fr ecmmended Diet Eevel. There are t) diet levels in this !". The mst restricted is the ecmmended Eevel. The master sh$$in# list in this cha$ter islimited t ecmmended Eevel fds. f instead yu are at the aintenance Eevel f ur diet, yucan add aintenance Eevel fds t this sh$$in# list.

&ha$ter 12. andy &"in# Ti$s. This cha$ter cntains a variety f su##estins fr easy andhealthy c"in# r fd $re$aratin.

Sectin 1: eal %lans and eci$es

&ha$ter 1.1 Daily eal %lans fr 0 Days. The $ur$se f this cha$ter is t sh) yu h) yumi#ht eat fr ne mnth if yu are at the ecmmended Eevel, )hich is the mst restricted levelf the diet.

&ha$ter 1.2: eci$es. This cha$ter cntains dAens f reci$es that yu can use r mdify7 asyu im$lement yur ne) diet.

%(T : (DDT'N(E ST=%S T' T(>=

Sectin 1: 'ther Thin#s 4u &an D

&ha$ter 1.1: =+ercise. 'ther than diet, re#ular e+ercise is the mst im$rtant thin# yu can d tcntrl %&'S sym$tms. =+ercise is hel$ful fr )ei#ht lss, includin# lss f a!dminal fat.=+ercise can als reduce insulin resistance, )hich is a $rimary cause f %&'S.

&ha$ter 1.2: Stress ana#ement. &hrnic stress is an im$rtant !ut under6rec#niAed

cntri!utr t %&'S. Stress may have an adverse effect n re$rductive hrmnes, cause anincrease in a!dminal fat and create a hst f ther health $r!lems.

&ha$ter 1.: =mtinal /actrs. Dealin# effectively )ith %&'S is nt restricted t ;$hysical;thin#s li"e diet and e+ercise. There is als a hu#e emtinal cm$nent that is i#nred !y mstdctrs. t8s im$rtant t rec#niAe the emtinal issues and deal )ith them.

&ha$ter 1.: Eiver ealth. %&'S is nt sim$ly a $r!lem )ith yur varies. (ll f yur#lands and r#ans are invlved in sme )ay. (n essential r#an that is almst al)ays

verl"ed is the liver. m$aired liver functin r fatty liver de#eneratin )ill ma"e it harder fryu t mana#e %&'S.

&ha$ter 1.5: 4ur ealth &are Team. %&'S is a cm$le+, $rly understd disrder. 4umay need mre than ne health care $rfessinal t hel$ yu.

&ha$ter 1.3: &hec" fr /d (ller#ies. /d aller#ies cause inflammatin and a variety f

un$leasant sym$tms. st fd aller#ies are ;hidden;, s it8s )ise t #et a test. 4u8ll )ant tavid aller#enic fds, even if they are included in the healthy %&'S diet.

&ha$ter 1.?: easure 4ur %r#ress. >ee$in# trac" f yur $r#ress increases the $r!a!ility fultimate success. This cha$ter #ives yu sme #uidelines.




Sectin 15: Nutritinal Su$$lements

&ha$ter 15.1: Why 4u Need Nutritinal Su$$lements. 4u may have heard that yu can #et100J f yur nutritin frm yur fd. This cha$ters #ives t)enty6t) reasns )hy this may nt

!e nt true.

&ha$ter 15.2: Nutritinal Su$$lement Kuality. This cha$ter #ives yu ti$s and #uidelines frchsin# the !est nutritinal su$$lement.

&ha$ter 15. Su$$lements fr %&'S, nfertility and nsulin %r!lems. This cha$ter is adescri$tive list f frty su$$lements yu culd $ssi!ly ta"e fr %&'S. 'f curse, )e are ntrecmmendin# yu ta"e all f them. (l)ays cnsult )ith a $hysician a!ut )hich su$$lements area$$r$riate fr yu.

Sectin 13: esurces and /eed!ac"

&ha$ter 13.1: esurces. ere yu )ill find surces f $rfessinal hel$ as )ell as surces fr!tainin# mre infrmatin a!ut %&'S and infertility.

&ha$ter 13.1: /eed!ac" . What yu thin" and feel is <ust as im$rtant as )hat )e thin" and feel. @t this cha$ter t cmmunicate )ith us and let us "n) )hat8s n yur mind.



The Natural Diet Slutin fr %&'S and nfertility 1?

+$+ ,hat Is PCOS;

n each menstrual cycle, fllicles #r) n the varies. =##s devel$ )ithin thse fllicles, ne f)hich )ill reach maturity sner than the thers and !e released int the fall$ian tu!es. This is;vulatin;. The remainin# fllicles )ill disslve !ac" int the vary.

n the case f $lycystic varies, h)ever, the varies are lar#er than nrmal, and there are aseries f undevel$ed fllicles that a$$ear in clum$s, rather li"e a !unch f #ra$es. %lycysticvaries are nt necessarily tru!lesme and may nt even affect yur fertility.

)ever, )hen the cysts cause a hrmnal im!alance, a $attern f sym$tms may devel$. This $attern f sym$tms is called a syndrme. These sym$tms are the difference !et)een sufferin#frm %&'S and frm sim$ly havin# $lycystic varies.

S yu can have $lycystic varies )ithut havin# %&'S. )ever, all )men )ith %&'S )illhave $lycystic varies. %lycystic 'vary Syndrme is the name #iven t a meta!lic cnditin in)hich a )man )ill have $lycystic varies, aln# )ith a certain $attern f ther sym$tms thatreflect im!alances in re$rductive and ther hrmnes.

We referred t %&'S as a Lmeta!lic; disrder. By this )e mean that there are numerus factrs in !asic !dy $rcesses that have #ne ff trac". Because yur !dy is a unified )hle, a $r!lem r dysfunctin in ne area causes dysfunctin in ther areas. %&'S is a dysfunctin that isrelated t yur )hle !dy, nt <ust yur varies.

What are the Sym$tms f %&'S r %lycystic 'varies9

%&'S $resents a cm$le+ and !afflin# array f sym$tms. =ach )man )ith %&'S )ill havesme cm!inatin f the fll)in# sym$tms.

M ulti$le varian cysts.

M %lycystic varies 265 times lar#er than healthy varies. M

rre#ular r a!sent menses.M nfertility.M (cne.M '!esity r ina!ility t lse )ei#ht.

M =+cessive !dy r facial hair hirsutism7.M nsulin resistance and $ssi!ly dia!etes.M Thinnin# f scal$ hair.M Helvety, hy$er$i#mented s"in flds acanthsis ni#rans7. M

i#h !ld $ressure.M ulti$le hrmne im!alances, cmmnly includin#:

(ndr#ens teststerne7. &rtisl.

=str#ens.

/S fllicle stimulatin# hrmne7.




,nsulin.

E 5luteiniAin# hrmne7.

%r#esterne. %rlactin.

Thyrid hrmnes.

) &mmn s %&'S9

%&'S is the mst cmmn hrmnal disrder ccurrin# in )men durin# their re$rductiveyears. tCs thu#ht that J t 10J f all )men have %&'S. )ever, since many )men dnCt"n) they have %&'S r sme as$ect f it, the actual num!er $r!a!ly e+ceeds 10J. %&'S is aleadin# cause f infertility. Sym$tms f %&'S fre*uently start t sh) u$ sn after $u!erty.

%&'S s a Threat t 4ur ealth, if Eeft -ntreated

The ln#6term health cnse*uences f %&'S may include !ut are nt !e limited t:M &ardivascular disease.M Dia!etes.

M %re#nancy6assciated disrders.M &ancers.

M SeiAure disrders.

Bel) is a sam$lin# f )hat the medical studies have t say a!ut %&'S and yur health.

M =vidence f $ancreatic e+haustin is seen fre*uently in )men )ith %&'S. nsulin

resistance nrmally frces the $ancreas t ver)r" t secrete lts f insulin. This leads

t cellular dysfunctin, an ina!ility t $rduce enu#h insulin t cntrl !ld su#ar, anddia!etes.

M 0J f )men )ith %&'S have a!nrmal !ld su#ar levels, and 10J already have ty$e2 dia!etes.

M The incidence f dia!etes in adlescents )ith %&'S is cm$ara!le t that seen in adults.

M Wmen )ith %&'S have !ld su#ar im!alances at rates as hi#h as thse in the hi#hestris" ethnic #ru$s in the )rld, such as the %ima ndians.

M %&'S is assciated )ith elevated EDE ;!ad; chlesterl, re#ardless f )ei#ht.

M %&'S and !esity t#ether lead t chrnically elevated tri#lycerides, )hich cntri!ute theart disease.

M i#h !ld $ressure is cmmnly seen in )men )ith %&'S.




M %&'S is assciated )ith indicatrs f cardivascular disease, includin# increased !ldclt frmatin, increased inflammatin and thic"enin# f !ld vessel )alls, and

a!nrmal chlesterl and tri#lycerides.

M ??J f )men )ith a!nrmally infre*uent r scanty menstrual fl) have evidence f%&'S and J have a!nrmal !ld su#ar levels.

M -sin# menstrual cycle len#th f 0 days r mre as an indicatr, the Nurses8 ealthStudy sh)ed a 2.26fld increase in the ris" f ty$e 2 dia!etes devel$ment. The studyals sh)ed that irre#ular menses )as assciated )ith a 5J increase in cardivasculardisease events.

M Wmen )ith %&'S have re$rductive a!nrmalities, includin# increased #estatinaldia!etes in !th !ese and nn6!ese )men, $re#nancy6induced hy$ertensin, and $reeclam$sia. %reeclam$sia is a cnditin that can devel$ in late $re#nancy that ischaracteriAed !y a sudden rise in !ld $ressure, e+cessive #ain in )ei#ht, #eneraliAeds)ellin#, $rtein in the urine, severe headache, and visual distur!ances.

M %&'S )men als have an increased endmetrial cancer ris". The ris" f varian canceris increased 2.56fld, $articularly amn# )men )h had never used ral cntrace$tives.

Breast cancer ris" is nt clearly increased )ith %&'S.

M Wmen )ith seiAure disrders have increased ris" f %&'S.

(s yu can see, %&'S is nt smethin# yu )ant t i#nre. ;Watchful )aitin#; is nt yur !est$tin.

&an %&'S Be Treated !y Diet9

m$rvements in diet, e+ercise and lifestyle are essential methds f dealin# )ith %&'S.

( mere?J610J )ei#ht lss may lead t re#ular vulatry cycles in many )men. ( healthy dietis a vital cm$nent f a successful )ei#ht lss $r#ram.

Several recent studies have sh)n that a calrie6restricted diet tends t nrmaliAe hrmnes,induce vulatin, im$rve fertility and reduce ther %&'S $r!lems.1 2 5 Whether the ;!est; dietfr %&'S is l)6fat r l)6car! is nt s clear the studies su##est that either diet )r"s, $rvidedthe calries are "e$t l).

The $r!lem )ith a calrie6restricted diet is that it is hard t maintain ver the ln# term. (fter all,)h )ants t have t ;cunt calries; fr the rest f her life9

(nther $r!lem )ith usin# these restricted diets is that, accrdin# t ne recent study, )men )ith

%&'S have an im$aired satiety mechanism.3 n ther )rds, it may !e harder fr %&'S )men tfeel that they have eaten enu#h. m$aired satiety ma"es it du!ly difficult t stay n an artificiallyrestricted calrie diet.




This !" )ill utline a diet that yu can cmfrta!ly live )ith the rest f yur life 66 and thatals reduces yur %&'S sym$tms and #reatly im$rve yur verall health.




+$- ,hat Causes PCOS;

There is uncertainly and n cnclusive a#reement as t )hat causes %&'S.

The mst cmmn reasns #iven fr %&'S are:

M @enetic $redis$sitin.

M =+cess insulin $rductin, insulin resistance and !esity. M

=nvirnmental $etrchemical $llutin.

(dditinal $ssi!le cntri!utry causes f %&'S may !e:

M /d adulteratin

M (utimmune disrders.

M &hrnic inflammatin.

M Sme medicatins.

st f these $r$sed causes f %&'S can !e chan#ed fr the !etter !y im$rvin# yur diet. nther )rds, if yu chan#e yur diet, yu may !e a!le t lessen r remve sme f the factrsthat are causin# yur %&'S. 4ur sym$tms )ill !e reduced and yu )ill !e much healthier.

%&'S is %artly a @enetic Disrder

st researchers a#ree the $lycystic vary syndrme is at least $artly caused !y the set f #enesyu )ere !rn )ith. 4ur #enetic $attern is sme)hat different cm$ared t )men )h dn8t have

%&'S. ?

/r e+am$le, a study recently cnducted at Nan<in# edical -niversity e+amined the varian DN(f )men )ith r )ithut %&'S. 'ut f ,213 DN( strands e+amined, 20 f thse in the %&'Svaries )ere different frm thse in nrmal varies. Sme f these #enes )ere active )hen theyshuldn8t have !een, and sme f thse that shuld have !een active )ere inactive. m$r$erly$eratin# #enes lead t cell dysfunctin and a!nrmal meta!lism.

Diet and 4ur @enetic %redis$sitin

any )men )ith %&'S have !een tld that their cnditin is a #enetically inherited trait andthat there8s nt much that can !e dne e+ce$t $ssi!ly t ta"e !irth cntrl $ills t reducesym$tms. st $e$le !elieve that #enes are set f !lue$rints that determine yur $hysicalcharacteristics, h) yu !ehave, )hat diseases yu #et r dn8t #et7, and h) ln# yu live. Theyare li"e rules set in stne 66 they can8t !e altered.

This is a myth.




4u are nt #enetically ;dmed; t an utcme ver )hich yu have n cntrl. 4ur healthdestiny is nt $rerdained. ;@enetic determinism; has !een cm$letely discredited !y recentresearch.

@enetic research has revealed that yur traits r characteristics are nt frever cast in stne at the

instant yu )ere cnceived. ather, h) they !ehave is mdified !y their envirnment. The nature

f the envirnment )ill strn#ly influence )hat actually des ha$$en. 10

/r e+am$le, su$$se yur mther had ta"en D=S a synthetic estr#en7 )hile yu )ere in her)m!. er dctr )uld have #iven D=S t her t $revent miscarria#e, r <ust t have ahealthier $re#nancy and healthier !a!y. 4u )uld have !een !rn as an a$$arently healthy !a!y. )ever, yu )uld have had a vastly hi#her ris" f devel$in# re$rductive tractdefrmities and a!nrmalities, includin# a rare frm f va#inal cancer, !ecause f su!tle chan#esin the cellular envirnment, !ru#ht there )hen the D=S chemistry entered the $icture.

Thin" f yur #enetic !lue$rint as ;)ritten in $encil;. n this case, D=S )as li"e a !i# eraserthat erased $art f yur !lue$rint and re$laced it )ith a different !lue$rint. The same is true fr

anythin# else in yur envirnment, frm the mment f cnce$tin until yu die. 4u arecntinually under the influence f yur envirnment, )hether it8s inside yur !dy r utside.

4u can8t chan#e )hat has already ha$$ened t yu. f yur mther t" D=S, sm"ed

ci#arettes, dran" alchl and ate a lt f fried fd )hile yu )ere in her )m!, yu have turned utt !e a different $ersn than yu )uld have if she had nt dne thse thin#s.

)ever, yu still have the rest f yur life. 4u d have a lt f cntrl ver yur envirnmentand therefre yu can #reatly influence yur #enetic !lue$rints.

'ne f thse cntrl mechanisms is yur diet.

We thin" f ur hei#ht as #enetically lc"ed in stne. )ever, )hle $$ulatins chan#e )henthe *uality f nutritin chan#es. The avera#e hei#ht f adult Oa$anese mean and )men hasincreased nearly si+ inches since Wrld War . Why9 Their diet has chan#ed drastically verthe years, thus leadin# t chan#es in a $hysical trait that many $e$le $reviusly thu#ht )asunchan#ea!le.

(n individual )manCs #enetic !lue$rint may sha$e her )ith runded hi$s, !ac"side and thi#hs,and delicate shulders )ith small !reasts. De$endin# n diet chices, that !asic sha$e can !elived in at 15 $unds r 15 $unds, )ith si#nificant differences in her daily e+$erience and lifeln# health.

(nther im$rtant cnsideratin is that yu are #enetically and !ichemically uni*ue frmanyne else. S )hat yu eat )ill affect yu differently frm smene else. That8s )hy a ;nesiAe fits all; diet )ill nt )r" fr many )men.

=+am$le: ealth authrities have tld yu t reduce salt inta"e if yu have hi#h !ld $ressure.)ever, studies sh) that nly 0J650J f $e$le can reduce their !ld $ressure !yrestrictin# salt inta"e. Salt restrictin des nt reduce !ld $ressure fr the thers. 4urcurrent #enetic !lue$rint )ill determine )hether salt restrictin )ill reduce yur !ld $ressurer nt.




nsulin esistance

(t least 0J f )men )ith %&'S have insulin resistance, althu#h sme investi#atrs thin" the

num!er may !e hi#her than 50J.

The sym$tms f insulin resistance are acne, a$$le6sha$ed !esity, difficulty lsin# )ei#ht, hi#h !ld $ressure, hirsutism, car!hydrate cravin#s, and elevated !ld #lucse and tri#lycerides.

nsulin resistance means that cells in yur !dy are less res$nsive t the insulin hrmne. t8s asif insulin "nc"s n the dr, !ut n ne ans)ers. (s a cnse*uence, the many insulin6de$endent $rcesses in yur !dy are im$aired. /r e+am$le, yu have a reduced a!ility treceive mlecules f !ld su#ar int yur cells, t !urn fat, and t re#ulate the liver8s $rductin f !ld su#ar.

T slve this $r!lem, yur $ancreas #land $rduces e+tra insulin t #et all these necessary

meta!lic tas"s dne. The effect is a cnditin called ;hy$erinsulinemia;, )hich means ana!nrmally hi#h level f insulin in the !ld. But t much insulin causes the cells t !ecmeeven mre insulin resistant than they )ere !efre.

ean)hile, yur $ancreas is )r"in# very hard t $rduce all this insulin. t eventually #etstired ut and starts $rducin# less and less insulin. Then there is less insulin t stre and re#ulate !ld su#ar, and yur !ld su#ar #es ut f cntrl. This is dia!etes. 4ur $ancreas is sht.4u must ta"e insulin in<ectins fr the rest f yur life t "ee$ yur !ld su#ar under cntrl.

&hrnically hi#h levels f insulin and insulin resistance lead t hy$erandr#enism11 e+cessivelevels f certain male hrmnes such as teststerne7 !y stimulatin# varian andr#en

$rductin and !y reducin# serum se+6hrmne !indin# #l!ulin SB@7. This $rcess )rsens%&'S sym$tms.

This cnditin is called ;hy$erinsulemic hy$erandr#enism; and is estimated t !e the cause flac" f menstruatin and infertility in at least half f %&'S )men, )hether they are ver)ei#htr lean.12

We n) have a vicius cycle:

M i#h levels f insulin hel$ t create insulin resistance and hy$erandr#enism.

M nsulin resistance causes insulin levels t !e t hi#h, leadin# t hy$erinsulinemia andhy$erandr#enism.

M y$erandr#enism tends t increase insulin levels.

Bth hy$erandr#enism and insulin resistance )ill cntri!ute t e+cessive insulin levels. Thehi#h insulin levels in turn increase insulin resistance and hy$erandr#enism. t8s li"e a clsedl$, )ith each f the varia!les ma"in# each ther )rse.




What &auses nsulin esistance9

nsulin resistance syndrme is thu#ht t !e caused !y several factrs:

M @enetic a!nrmalities.

M %r nutritin )hen yu )ere a fetus.

M T much !dy fat, es$ecially arund the middle. M

4ur diet.1

Diet and nsulin esistance

( num!er f studies have su##ested a lin" !et)een )hat yu eat and insulin resistance. 1 15 13 1? T)factrs are at $lay.

/irst f all, )hen a diet made u$ f a lt f refined r $rcessed fds is cnsumed, insulins$i"es t hi#h levels. nsulin levels increase in rder t cntrl the sudden increase in !ld

su#ar resultin# frm ra$id assimilatin f refined starches and su#ars. =ach meal r snac" made

u$ f refined r $re6$ac"a#ed fd re$resents anther su!stantial increase in insulin. T muchinsulin tri##ers the cells t $rtect themselves frm e+cessive e+$sure !y !ecmin# ;insulinresistant;.

Secndly, there are micrnutrients in a healthy diet that ma"e insulin8s actin mre efficient, thusreducin# insulin resistance. They include: !itin, calcium, chrmium, ma#nesium, selenium, B6cm$le+ vitamins, vitamin &, vitamin = and Ainc. The ty$ical hi#hly refined (merican diet isdeficient in many f these micrnutrients. Therefre the cells d nt have enu#h f thesu!stances they need in rder t )r" )ith insulin in an efficient manner.

=ither )ay, yu create a cnditin f insulin resistance.

nsulin esistance and (!ri#ines and Diet

( fascinatin# study )as cnducted )ith (ustralian a!ri#ines, cm$arin# their traditinalhunter6#atherer diet )ith their mdern WesterniAed diet.1

Dr. >erin '8Dea, an (ustralian $hysician, #athered ten middle6a#ed, hy$erinsulinemic, dia!etic,mildly ver)ei#ht a!ri#ines )h had !een livin# n a ty$ical ur!an, Western diet f refinedfds. e sent them t an islated area and had them live as hunter6#atherers fr seven )ee"s.

Dr. '8Dea mnitred )hat they ate as they )andered a!ut in inland and castal areas. Theirdiet varied, de$endin# n )here they )ere. Their diet ran#ed frm 5J60J $rtein, 1J60J fat,and 5J6J car!hydrate. =ven thu#h 3J f the diet )as f animal ri#in, it )asrelatively l) in fat due t the very l) fat cntent f the )ild animals that )ere eaten. (!ut 1,200calries )ere cnsumed daily, )hich )uld *ualify this diet as ;l) calrie;.

) did these men fare9 Their !ld #lucse fell frm a dan#erus 210 t a sli#htly elevated11. nsulin dr$$ed frm 2 t 12, nearly nrmal. Tri#lycerides dr$$ed frm a hi#hly elevated5 d)n t 103.




(nd here8s the real "ic"erG.they )ere less active in the )ild than in the city. n ther )rds,their level f e+ercise actually declined, !ut they )ere still a!le t im$rve their health.

This study su##ests t us that a hunter6#ather ty$e f diet is effective in reducin# chrnic health $r!lems, re#ardless f e+ercise. By eatin# a diet that had n $rcessed fds, they )ere a!le t

recver much f their lst health in nly seven )ee"s.

( diet cnsistin# f )hle, unrefined fds )ill reduce yur need fr insulin !ecause yu d nthave a lar#e *uantity f su#ars and sim$le car!hydrates enterin# yur !ldstream and frcin# ara$id increase in insulin. ( diet f )hle fds )ill als reduce yur inclinatin t #ain)ei#ht, )hich in itself cntri!utes t insulin resistance.

The %&'S diet in this !" recmmends that yu d nt cnsume any $rcessed, fa!ricatedfds. 4u are verfed and undernurished. The %&'S diet )ill crrect this im!alance.

Diet and /d (dulteratin

There are hundreds f chemicals and ther su!stances added t yur fds t ;im$rve; the

taste, te+ture r a$$earance. (lthu#h these chemical additives are a$$rved !y the /D(, thatdes nt mean they are safe fr yu t cnsume. 1

The mst serius e+am$le is a family f su!stances called e+citt+ins, )hich are chemicals thatdama#e nerve cells. They stimulate nerve cells t fire s ra$idly that they !ecme e+hausted and $ssi!ly die.

-nfrtunately, the nerve cells in an area f the !rain called the hy$thalamus are very sensitive te+citt+ins. The hy$thalamus is a cllectin f s$ecialiAed cells in yur !rain that $rvide the

$rimary lin" !et)een the endcrine #landular7 and nervus systems. Nerve cells in thehy$thalamus cntrl the $ituitary #land !y $rducin# chemicals that either stimulate rsu$$ress hrmne secretins frm the $ituitary.

Therefre, if the nerve cells in yur hy$thalamus !ecme dama#ed, yur !dy8s a!ility t "ee$ yurhrmnes !alanced is im$aired.

Sme e+citt+ins are natural, such as the amin acids #lutamate, as$artate, and cysteine. 'thersare man6made, such as S@. S@, a very cmmn flavr additive, is a cm!inatin f#lutamate and sdium. n mice, hi#h dses f S@ caused a dr$ in E luteiniAin# hrmne7and @ #r)th hrmne7. 'n the ther hand, l) dses f S@ )ere sh)n t cause

a!nrmally hi#h levels f E. =levated E is ne f the $rimary re$rductive $r!lems that%&'S )men have.

(dministratin f S@ t female rats )hen they )ere very yun# si#nificantly reduced varianand $ituitary #land )ei#hts, sh)ed an a!sence r disru$tin f varian cyclicity after $u!erty,and had si#nificantly hi#her cncentratins f serum $rlactin. 20 EuteiniAin# hrmne E7,fllicle stimulatin# hrmne /S7 and estr#en )ere als reduced in anther study f rats.21

(nther man6made e+citt+in is ;hydrlyAed ve#eta!le $rtein; r H%. 'n fd la!els, it issmetimes descri!ed as ;ve#eta!le $rtein; r ;$lant $rtein;. H% is manufactured frm $lant




material treated )ith acid and caustic sda. t cntains #lutamate, as$artate, and cystic acid, all f)hich are e+citt+ins.

H% is fund in many fds, includin# $rtein drin"s, frAen dinners, cereals, diet meals,sauces, su$s, and salad dressin#s, t name a fe). Be a)are that the la!el may nly say

;ve#eta!le $rtein; r ;$lant $rtein;. ;He#eta!le $rtein; may seem li"e smethin# that is

really healthy, )hen it really isn8t.

f yur mther )as cnsumin# e+citt+ins )hile she )as $re#nant )ith yu, yur devel$in#hy$thalamus may have !een adversely affected, leadin# t ln#6term re$rductive $r!lems)hen yu !ecame an adult. 4u can thin" f yur !rain as !ein# ;hard6)ired; as yu devel$frm an em!ry. 4u mther may have unintentinally 66 and $ermanently 66 distur!ed the;)irin#; f yur !rain !y cnsumin# e+citt+ins r !y !ein# e+$sed t envirnmentalchemicals that act li"e hrmnes.

=+citt+ins and ther fd additives $se a serius t yur health, and the future health f yurun!rn children. rever, they a$$ear t cntri!ute t yur %&'S sym$tms.

Diet and =nvirnmental %llutin

The amunt f chemical $llutin tday is un$recedented in human histry. We dum$ nearly3,000,000,000 $unds f chemicals int ur envirnment every year. (t least ?5,000 differentchemical have !een invented since 10 and many are scattered thru#hut ur envirnment 66in the air yu !reathe, the )ater yur drin", the fd yu eat, the !<ects yu tuch. 'nly a fe)hundred f these tens f thusands f chemicals have ever !een studied fr their human healthim$licatins.

Shuld yu !e cncerned9

There is su!stantial evidence that envirnmental chemical $llutants are disru$tin# there$rductive functin mst livin# creatures as )ell as harmin# ur !asic health.22 2

=nvirnmental t+ins can disru$t yur hrmnes in t) !asic )ays:

M nterfere )ith the $rductin, trans$rt, acce$tance, activity and meta!lism f

hrmnes.

M imic hrmnes.

'f the fe) hundred chemicals that have !een studied, many have !een sh)n t disru$t yur

hrmne and endcrine #landular7 system. st f them are fat6slu!le, meanin# that ncethey enter yur !dy, they )ill reside fr years r even a lifetimeP7 in yur fat cells. Thesechemicals cnfuse yur !dy, since yur !dy8s machinery is nt desi#ned t meta!liAe anddet+ify these chemicals. Therefre, they are free t d their dama#e.2 25 23

=nvirnmental chemical $llutin may influence yur fertility 2?, yur hrmnal !alance, yur#eneral health and even the health f yur un!rn child.




( su!stantial num!er f chemicals have estr#en6li"e effects, )hile thers su$$ress estr#en $rductin. 2 2 Still thers may affect teststerne, $r#esterne, insulin, thyrid and therhrmnes.0 1

n animal studies and cultures f human vary cells, many f these chemicals dama#e r destry

varian fllicles, and thus they can8t $rduce their hrmnes.2 These dama#ed fllicles canntmature in a nrmal vulatry cycle and )ill nt $rduce an e## !e fertiliAed. Sme chemicals candisru$t the maturatin f e##s in animals.

=+$sure t envirnmental chemicals may increase the ris" f infertility r miscarria#e.&ncentratins f $r#esterne, )hich is necessary t maintain $re#nancy, must remain hi#hthru#hut $re#nancy t avid the lss f the devel$in# em!ry. (nimal studies sh) that%&Bs cause a reductin in $r#esterne !y acceleratin# its !rea"d)n in the liver. ( study f)men )h had DDT in their !ld sh)ed they had a shrtened luteal $hase f their menstrualcycle and l)er $r#esterne.5 t is )ell "n)n that %&'S )men have l)er $r#esterne levelsand a hi#her rate f infertility.

=nvirnmental chemicals have !een sh)n t unfavra!ly alter the #ender devel$ment fem!rys f many s$ecies, includin# humans, resultin# in a )hle array f re$rductivea!nrmalities and disrders. 'ne f the $rimary results is infertility.

=nvirnmental chemical t+ins clearly $se an under6rec#niAed !ut $tentially serius threat tyur re$rductive health, yur verall health and ln#evity, and the health f yur children, !rn rnt yet !rn.3 ?

The !ad ne)s is this: there is n esca$e frm chemical $llutin. (ll f us are e+$sed daily

and already have accumulatins f synthetic chemicals in ur !dies. 4ur strate#y at this $int is

t reduce any further e+$sure.

The %&'S diet )ill $rvide yu )ith a diet that is as free as $ssi!le frm envirnmentalchemicals that )ill disru$t yur hrmnes and dama#e yur verall health.

D 4u ave &hemical T+ins in ;4ur; Bdy9

We )ish t $int ut that the $r!lem f envirnmental t+ins is nt sme that is ha$$enin# nly t

sme!dy else. t is a $r!lem fr yu.

Since 1?3 the -.S. =nvirnmental %rtectin (#ency =%(7 has !een cnductin# the Natinaluman (di$se Tissue Survey N(TS7. N(TS is an annual $r#ram that cllects andchemically analyAes a natin)ide sam$le f human fat tissue s$ecimens fr the $resence f t+iccm$unds. The !<ective f the $r#ram is t detect and *uantify the $revalence f t+iccm$unds in the #eneral $$ulatin.

n 12 the =%( e+$anded !eynd their nrmal list t l" fr the $resence f 5 differentenvirnmental chemical t+ins. Their results )ere astundin#. /ive f these chemicals )erefund in 100J f the sam$les. (nther nine chemicals )ere fund in 16J f all sam$les nadditin, %&Bs )ere fund in J f all sam$les and !eta6B& in ?J.




?3J f sam$les had detecta!le levels f 20 f the 5 chemicals that )ere measured. n additin, theamunts f these cm$unds )ere als alarmin#.

Bear in mind that nly 5 chemicals )ere assessed ut f literally thusand f envirnmental

chemicals and t+ins that yu are !ein# e+$sed t.

'ther studies verify that mst f us are carryin# sme level f envirnmental t+ins in ur !dies.

4u and yur dctr cannt sim$ly i#nre the effect f envirnmental t+ins n yur hrmnes andyur re$rductive and verall health <ust !ecause yu can8t see, smell r taste the t+ins. 4u canrest assured that these t+ins are every)here, and sme are inside yur cells and in yur !ld ri#htn). There is a muntain f evidence t sh) that envirnment chemicals and ther t+ins are verydestructive t yur health.

f yu live in the tem$erate r clder climates f the nrthern hemis$here f the $lanet, yu have

an es$ecially hi#h ris". st $llutin is created in the nrthern hemis$here. uch f it #es u$int the air. Sme f it is carried fr thusands f miles !y )ind and thus is )idely dis$ersed.

The diet )e recmmend nt nly is desi#ned t minimiAe yur e+$sure t t+ins, !ut it als isdesi#ned t hel$ yu naturally dis$se f t+ins yu already have.

Diet and (utimmune Disease

Sme autimmune diseases are "n)n t effect fertility. t is nt yet clear )hether thesecnditins are a causative factr in %&'S. (utimmune disease is an inflammatry cnditin

)here yur immune system mista"enly attac"s r#ans r ther tissues in yur !dy, thin"in# thatyur cells are ;frei#n; t yur !dy.

The cause f autimmune diseases a$$ears t !e due t sme cm!inatin f these factrs:

M @ender 6 Nearly ?J f the .5 millin autimmune disease $atients in the -nited Statesare )men.

M rmne disrders r alteratins, includin# !ut nt limited t: estr#en, $r#esterne,

teststerne, $rlactin, #r)th hrmne and insulin6li"e #r)th factr61 @/617.

M nherited #enetic $redis$sitin.

M =nvirnmental factrs 6 su!stances and micrr#anisms in yur fd, )ater, air and $hysical envirnment. The envirnmental factrs culd !e anythin#, such as fd

cm$nents, t+ic metals, chemicals, viruses, medicatins, yu name it.

(ll f these factrs influence yur immune system. There are many autimmune cnditins, andthey d nt have a sim$le, sin#le cause.

Ein" Bet)een ashimt8s Disease and %&'S

( medical study )as recently $u!lished that sh)ed a relatinshi$ !et)een %&'S andashimt8s Disease, )hich is autimmune thyriditis. (utimmune thyriditis is an




inflammatry cnditin )here yur immune system attac"s and dama#es yur thyrid #land. (healthy thyrid #land is essential t re$rductive health and fertility. S if yu have ashimt8sDisease, yu are much mre li"ely t have re$rductive difficulties such as infertility. The $rductin f ade*uate thyrid hrmnes is als necessary fr nrmal fetal and nenatal #r)thand devel$ment

The study fund that 2?J f the %&'S )men had elevated thyrid6s$ecific anti!dies ascm$ared t nly .J f the cntrl #ru$. =levated anti!dies su##est an arused immunesystem that is causin# inflammatin. Thyrid ultrasund sh)ed that 2.J f %&'S )men, !utnly 3.5J f the cntrls, had thyrid tissue ima#es ty$ical f autimmune thyriditisashimt8s Disease7. The %&'S )men als had hi#her levels f TS thyrid stimulatin#hrmne7 than the nn6%&'S )men, su##estin# that the %&'S thyrid is nt as successful inma"in# enu#h thyrid hrmne.

Ein" Bet)een (utimmunity and %&'S

n anther recent study f 10 )men )ith menstrual cycle distur!ances, %&'S, endmetrisis rchrnic lac" f vulatin, the researchers fund that 0.?J had immune anti!dies frautimmunity, vs. nly 1.J fr )men )ithut any f these cnditins.0

n ther )rds, the t) studies )e <ust mentined )uld su##est that as many as f every 10%&'S )men have an autimmune disrder f sme "ind.

The %&'S 6 &6eactive %rtein 6 (utimmune &nnectin9

&% &6reactive $rtein7 is a $rtein in the !ld that is a #eneral mar"er f infectin and

inflammatin. t is used t assess h) active a !dy6)ide inflammatry cnditin is.

Wmen )ith %&'S have si#nificantly increased &% cncentratins as cm$ared t )men )ithnrmal menstrual rhythm and nrmal andr#en levels.1 t a$$ears that l)6#radeinflammatin may !e a characteristic f %&'S. We culd s$eculate that the inflammatin is, in $art, caused !y an autimmune cnditin.

f the &% is nt caused !y an autimmune cnditin, it may !e due t sme ther ty$e fchrnic infectin r inflammatin. 'r, it may !e due t ;+idant stress;, )hich is a cnditin)here yur anti+idant defenses are de$leted and there is inflammatin resultin# frm free radicaldama#e t yur cells.

nflammatry &ascade in %&'S 'varies9

( small study cnducted at &athlic -niversity edical Schl in me, taly sh)ed thatvarian tissue frm %&'S )men $rduced a hi#her level f $r6inflammatry $rsta#landins%@=27 than the varies f nn6%&'S )men. 2 %rsta#landins are hrmne6li"e su!stancesthat have very $)erful effects n the !dy. %@=2 is a $rsta#landin that creates inflammatin.




le f the %&'S Diet

The %&'S Diet is desi#ned t hel$ yu reduce the ris" f autimmune reactins !y remvin# asmany inflammatry tri##ers as $ssi!le frm yur fd. We als )ill su##est fds that su$$rtthyrid functin.

ecmmended eadin#

f yu )ish t e+$lre mre a!ut #enes and envirnment, and h) envirnmental $llutin isaffectin# yur health, yu may find the fll)in# !"s hel$ful.

The De$endent @ene: The /allacy f ;Nature vs. Nurture !y David re. This !" revealsh) all traits 66 even a$$arently strai#htfr)ard characteristics li"e eye and hair clr 66 arecaused !y cm$le+ interactins !et)een #enes and the envirnment at every sta#e f !il#icaland $sychl#ical devel$ment, frm the sin#le fertiliAed e## t full6#r)n adulthd.

'ur Stlen /uture: (re We Threatenin# 'ur /ertility, ntelli#ence, and Survival9 66 ( ScientificDetective Stry, !y The &l!rn, Dianne Dumands"i and Ohn yers. 4u -ST read this !" s that yu understand the severity f the chemical $llutin $r!lem, and understand )hata serius threat it is t yur health. This !" $ieces t#ether the cm$ellin# evidence frm)ildlife studies, la!ratry e+$eriments, and human data and t lay ut the emer#in# scientificcase re#ardin# the lar#ely unrec#niAed threat. The authrs trace !irth defects, se+uala!nrmalities and re$rductive failures in )ildlife t their surce 66 synthetic chemicals thatmimic natural hrmnes, u$settin# nrmal re$rductive and devel$mental $rcesses.

Eivin# D)nstream: (n =cl#ist E"s at &ancer and the =nvirnment, !y Sandra Stein#ra!er.There is a #r)in# !dy f evidence lin"in# cancer t envirnmental $llutin. er scientific

analysis ran#es frm the alarmin# )rld)ide $atterns f cancer incidence t the sa!ta#e)ru#ht !y cancer6$rmtin# su!stances n the intricate )r"in#s f human cells. n a #ri$$in# $ersnal narrative, she travels frm hs$ital )aitin# rms t haAardus )aste sites and frmfarmhuse "itchens t incineratr hearin#s, !rin# t life stries f cmmunities arund thecuntry as they cnfrnt decades f industrial and a#ricultural rec"lessness.




-$+ The <Food Pyramid<

n early 2005, the -.S. De$artment f (#riculture released fficial dietary #uidelines and "eyrecmmendatins fr healthy eatin#. The ne) #uidelines are an u$date t the 12 /d @uide%yramid, )hich has n) !een discredited !y many scientists.

n the $ast, mst f thse )h fll)ed the /d @uide %yramid $r#ram did nt see anim$rvement in their health. Sme f the reasns fr this include:

M The %yramidCs failure t dra) $r$er distinctins !et)een ;#d fats; i.e., anti6inflammatry me#a6 fats fund in fish, fla+ seed and )alnuts7 and ;!ad fats; i.e., $tentially $r6inflammatry me#a63 fats fund in mst #rains7. /urther, it did it advisea#ainst the unhealthy Ltrans6fatsQ fund in $rcessed fds.

M The -SD( 12 /d @uide %yramid did nt address the effect f varius car!hydrates

n !ld su#ar and insulin $rductin, failin# t dra) critical distinctins !et)een h)the !dy meta!liAes diverse car!hydrates such as ve#eta!les, fruits, refined starchesand su#ars.

M t als $rmted ver6cnsum$tin f dairy $rducts !y recmmendin# the e*uivalent f2 6 #lasses f mil" a day. The !asis fr this )as $resuma!ly its calcium cntent.&alcium is necessary fr !ne health. )ever, the hi#hest rates f !ne fractures arefund in cuntries )ith hi#h dairy cnsum$tin.

The Ne) /d @uidelines fr 2005

The fundatin f the Ne) /d @uidelines cnsists f )ei#ht mana#ement and daily e+erciserecmmendatins. The @uidelines encura#e yu t cnsume a variety f nutrient6dense fds and !evera#es )ithin and amn# the !asic fd #ru$s )hile chsin# fds that limit the inta"e fsaturated and trans6fats, chlesterl, added su#ars, salt, and alchl.

n additin, the ne) #uidelines strn#ly encura#e yu t maintain !dy )ei#ht in a healthyran#e !y:

M Balancin# calries frm fds and !evera#es )ith calries used in daily activities. M %reventin# #radual )ei#ht #ain ver time )ith small decreases in fd and !evera#e

calries and a$$r$riate increases in $hysical activity.

=atin# the i#ht /ds

These are the !asic recmmendatins f the -SD(Cs Ne) /d @uidelines fr 2005.

/ruits and He#eta!les

M T) cu$s f fruit and 2R cu$s f ve#eta!les $er day are recmmended fr a reference2,0006calrie inta"e, )ith hi#her r l)er amunts de$endin# n the calrie level.




M &hse a variety f fruits and ve#eta!les each day. n $articular, select frm all fiveve#eta!le su!#ru$s dar" #reen, ran#e, le#umes, starchy ve#eta!les, and therve#eta!les7 several times a )ee".

@rains&nsume r mre unce6e*uivalents f )hle6#rain $rducts $er day, )ith the rest f the

recmmended #rains cmin# frm enriched r )hle6#rain $rducts. n #eneral, at least half the#rains shuld cme frm )hle #rains.

Dairy&nsume cu$s $er day f fat6free r l)6fat mil" r e*uivalent mil" $rducts.

/ats

M &nsume less than 10J f calries frm saturated fatty acids and less than 00 m#Fday fchlesterl, and "ee$ trans6fatty acid cnsum$tin as l) as $ssi!le.

M >ee$ ttal fat inta"e !et)een 20J65J f calries, )ith mst fats cmin# frm surces

f $lyunsaturated and mnunsaturated fatty acids, such as fish, nuts, and ve#eta!le ils.

M When selectin# and $re$arin# meat, $ultry, dry !eans, and mil" r mil" $rducts, ma"echices that are lean, l)6fat, r fat6free.

&ar!hydratesM &hse fi!er6rich fruits, ve#eta!les, and )hle #rains ften.

M &hse and $re$are fds and !evera#es )ith little added su#ars.

Sdium and %tassium

M &nsume less than 2,00 m# f sdium a$$r+imately 1 teas$n f salt7 $er day. M

&hse and $re$are fds )ith little salt. (t the same time, cnsume $tassium6rich

fds, such as fruits and ve#eta!les.

(lchlic Bevera#esThse )h chse t drin" alchlic !evera#es shuld d s sensi!ly and in mderatin 66

defined as the cnsum$tin f u$ t ne drin" $er day fr )men and u$ t t) drin"s $er dayfr men. (lchlic !evera#es shuld nt !e cnsumed !y sme individuals, includin# thse )hcannt restrict their alchl inta"e, )men f child!earin# a#e )h may !ecme $re#nant, $re#nant and lactatin# )men, children and adlescents, individuals ta"in# medicatins that caninteract )ith alchl, and thse )ith s$ecific medical cnditins.

%hysical (ctivity

=n#a#in# in re#ular $hysical activity and reducin# sedentary activities $rmtes health,

$sychl#ical )ell6!ein# and healthy !dy )ei#ht. ere is sme !asic infrmatin that )ill hel$yu determine )hat cnstitutes a healthy $hysical activity:

M =n#a#e in at least 0 minutes f mderate6intensity $hysical activity, a!ve usualactivity, at )r" r hme n mst days f the )ee".

M /r mst $e$le, #reater health !enefits can !e !tained !y en#a#in# in $hysical activityf mre vi#rus intensity r ln#er duratin.




M T hel$ mana#e adult !dy )ei#ht and $revent #radual )ei#ht #ain, en#a#e in

a$$r+imately 30 minutes f mderate t vi#rus activity n mst days f the )ee")hile nt cnsumin# mre calries than yu need..

M T sustain )ei#ht lss in adulthd, $artici$ate in at least 30 t 0 minutes f dailymderate6intensity $hysical activity )hile nt cnsumin# mre calries than yu need.Sme $e$le may need t cnsult )ith a healthcare $rvider !efre $artici$atin# in this

level f activity.

(chieve $hysical fitness !y includin# cardivascular cnditinin#, stretchin# e+ercises frfle+i!ility, and resistance e+ercises r calisthenics fr muscle stren#th and endurance.

&ustmiAed /d %yramid

n a hu#e ste$ t)ards ma"in# the /t %yramid mre useful, the -SD( n) ffers custmiAed $yramids, !ased n yur a#e, se+, and level f $hysical activity. 4u can # t they%yramid.#v )e!site, enter yur a#e, se+ and $hysical activity t #et the #vernment8s

versin f the !est diet fr yu.

Summary

The #vernment dietary #uidelines are the result f ne#tiatins !et)een scientists and fd

manufacturers. They resem!le a $litical cm$rmise, nt a standard fr #d health. -nder the ld#uidelines, the fd manufacturers and distri!utrs )ere a!le t #et much f they )anted. The result)as that $e$le )h fll)ed the /d @uide %yramid e+$erienced a $henmenal increase in!esity and dia!etes.

t is im$rtant t "ee$ in mind that the fd industry is ne f the lar#est industries in the -.S. thas $)erful l!!ies and enrmus clut )ith the #vernment. /r mst fd cm$anies, yur

health is nt their $rimary cncern. Their num!er ne $ririty is t sell yu $rducts, nt hel$yu #et healthy.

)ever, the ne) #vernment dietary #uidelines are a !i# ste$ fr)ard. This time, the scientists)ere !etter a!le t stand u$ fr themselves a#ainst the fd l!!ies.

=ven s, su!tle cm$rmises )ere made. /r e+am$le, the #uidelines say t "ee$ cnsum$tin ftrans6fats as ;l) as $ssi!le;. What is ;l) as $ssi!le; su$$sed t mean9 'ne #ram a day9 'neunce a day9 'ne $und a day9 N!dy "n)s. The fd l!!ies frced this va#ue lan#ua#e int

the ne) #uidelines. The fact is that n amunt f trans6fats is #d fr yu. There is n such thin#as a ;#d; trans6fat. ad the ne) #uidelines !een truly 100J cncerned a!ut yur health, they)uld have tld yu t never t cnsume any trans6fats at all.

(lthu#h the ne) #uidelines are a hu#e im$rvement, they are still nt sufficient as a dietary $lan fr )men )ith %&'S.

http://www.mypyramid.gov/

http://www.mypyramid.gov/




-$- *o. Car! Diets

any ver)ei#ht %&'S )men are n a ;l) car!; diet, meanin# that they severely restrict theamunt f car!hydrates they eat. nstead, they eat mre $rtein and fat. E) car! diets areals "n)n as hi#h6$rtein diets. Well "n)n l)6car! diets include (t"ins, %rtein %)er,Suth Beach and t a lesser e+tent, the ne Diet. The reci$es in these diets have very small $rtin siAes, s that the dieters are restrictin# their ttal calric inta"e in additin t restrictin#car!hydrates.

There are t) im$rtant *uestins t !e ans)ered a!ut these diets:17 D they )r"927 (re they healthy9

D E)6&ar! Diets Wr"9

st f the evidence su##ests that l)6car! diets cause )ei#ht lss, at least in the shrt term.t8s less clear )hether they can d s ver the ln# term. 5 3 rever, medical researchersd nt a#ree as t )hether a l) car! diet is mre effective in $rducin# )ei#ht lss than therdiets.

/irst, the #d ne)s a!ut l) car! diets.

E)er car! diets a$$ear t im$rve !dy cm$sitin in additin t )ei#ht lss. n a 106)ee"

study at the -niversity f llinis, 2 ver)ei#ht )men )ere divided int t) dietary #ru$s.?

=ach #ru$ ate the same amunt f calries and same amunt f fat. )ever, ne #ru$ atet)ice as much $rtein as the ther #ru$. The t) #ru$s lst a$$r+imately the same amuntf )ei#ht, !ut the hi#h6$rtein l) car!7 #ru$ lst 1. l!s f !dy fat vs. . $unds fr thel) $rtein diet #ru$. This study is si#nificant !ecause it8s !dy fat yu )ant t lse, )hileretainin# muscle mass. We8ll discuss this ;!dy fat; issue in detail in the Wei#ht vs. Bdy

&m$sitin cha$ter. The hi#h6$rtein #ru$ als had a l)er insulin res$nse t a meal andre$rted they felt mre satisfied after a meal.

( study at the yal Heterinary and (#ricultural -niversity in Denmar" cm$ared the effect na medium r a hi#h $rtein diet n the !dy )ei#ht f ver)ei#ht individuals. (fter ne year,

each #ru$ had lst ru#hly the same amunt f )ei#ht, !ut the hi#h $rtein #ru$ had a 10J#reater reductin f a!dminal fat. (!dminal fat is the fat that is lin"ed t chrnic disease.

( clinical trial at the -niversity f &incinnati cm$ared ver)ei#ht )men n a very l)car!hydrate vs. a calrie6restricted l) fat diet ver 3 mnths. The l) car! diet )men lstmre )ei#ht. (ls f interest is that the l) car! )men, after 2 )ee"s f dietin#, )ere all)ed tcnsume as many calries as they )ished, $rvided they stayed n a l) car! diet. (s itturned ut, they decreased their inta"e !y an avera#e f 50 calries $er day. E) car! diets a$$eart cause a s$ntaneus reductin in calrie inta"e, $r!a!ly !ecause $rtein causes yu t feelsatisfied sner than car!hydrates d. Therefre yu st$ eatin# sner.




The Theretical Basis f E)6&ar! Diets

The !asic $remise f $$ular ;l) car!; diet !"s is three6fld:

M ( hi#h6car!hydrate diet ma"es $e$le fat.

M ( l)6car! hi#h6$rtein7 diet leads t )ei#ht lss, decreased insulin levels, andim$rved !ld su#ar cntrl.

M nsulin resistance the ina!ility t efficiently utiliAe insulin7, a factr that causescar!hydrates t !e stred as fat, can !e cured )ith a l)6car!, hi#h6$rtein diet.

)ever, cntrary t these assum$tins, critics claim that avidin# car!hydrates is nt thereasn yu lse )ei#ht )ith a l)6car! diet. 50 nstead, a l)6car!, hi#h6$rtein diet causes yu tlse )ater, )hich is heavy.

(nther reasn fr this )ei#ht lss is that eatin# $rtein diminishes yur a$$etite,51 s yu end u$eatin# fe)er calries. Sme say that eatin# t many calries is the $rimary cause f

ver)ei#ht, nt car!hydrates. They say that if yu )ere t eat less fat, yu )uld !e eatin# farfe)er calries and thus yu )uld lse )ei#ht.

D &ar!s a"e 4u /at9

D car!hydrates cause yu t !ecme fat9 t seems mst $e$le thin" s. &ar!s have !een !lamed fr causin# e+cess )ei#ht, #ivin# rise t such $$ular diets as (t"ins and Su#ar Busters.Eet8s e+$lre this issue t see )hat is #in# n.

There a$$ears t !e a $referred se*uence fr the use f nutrients that is determined !y the !dy8s

stra#e ca$acity and tissues8 need fr s$ecific fuels.

/r e+am$le, alchl has the hi#hest $ririty fr +idatin !urnin# fr ener#y7 !ecause the !dy hasn $lace t stre it, and cnversin f alchl t fat is ener#etically e+$ensive. The !dy $refers ntt )aste ener#y, unless it is a!slutely necessary.

&ar!hydrates and amin acids the !uildin# !lc"s f $rtein7 are ne+t in line in thefuel!urnin# hierarchy.

There are n stra#e de$ts fr amin acids. (min acids are used t !uild $rteins that $erfrmcritical functins thru#hut yur !dy. 'ther amin acids are distri!uted t the muscle cells as

fuel, )hile still thers are !r"en d)n int !ld su#ar #lucse7 r stred as a s$ecial fuelmlecule called #lyc#en. When needed, #lyc#en can !e cnverted int !ld su#ar t $rvidefuel fr the !dy.

&ar!hydrates are !r"en d)n and used immediately as fuel, r stred as #lyc#en the stra#efrm f !ld su#ar7. )ever, #lyc#en stra#e ca$acity is limited. 'nce the #lyc#en de$ts arefilled, car!hydrate )ill !e cnverted int fat. The !dy has t )aste ener#y in rder tcnvert car!hydrates int fat. The !dy $refers nt t )aste its ener#y in this )ay.




n cntrast t its limited stra#e ca$acity fr $rtein and car!hydrate, yur !dy has anunlimited a!ility t very efficiently stre dietary fat.7

The !dy )ill turn t !urnin# stred fat nly )hen there is insufficient car!hydrate and $rteinfuel cnveniently availa!le. S if yu8re eatin# $lenty f car!hydrate and $rtein, yu )n8t need

t !urn any fat.

But )hat ha$$ens if yu drastically reduce yur cnsum$tin f car!hydrates, the $rimary and $referred surce f fuel fr yur !dy9 4ur !dy )ill turn t stred fat and start !urnin# it.

n summary, fat in the diet is mstly stred as fat in the !dy. &ar!hydrate is nt stred as fatunless yur ttal calric inta"e cnsistently e+ceeds the ttal calries yu are !urnin#.

=atin# car!s $er se is nt )hat ma"es yu fat. =atin# t many ttal calries is )hat ma"es yu#ain )ei#ht. (ll yu have t d is l" at Third Wrld cuntries )here the $rimary fd in the

diet is a car!hydrate such as )hite rice r millet. f car!s ma"e $e$le fat, then $e$le in $rcuntries )uld !e the fattest $e$le n earth. nstead, they are amn# the thinnest. They are

thinner than (mericans !ecause their ttal calric inta"e is much less, and they are much mre $hysically active. That is, their dietary calric inta"e is !alanced )ith calries e+$ended frener#y.

Why &ar!hydrates (re m$rtant fr Wei#ht &ntrl

&ar!hydrates are im$rtant fr )ei#ht mana#ement.

@lycemic nde+. Sme car!hydrate fds, es$ecially refined car!hydrates, have a hi#h#lycemic inde+. ( hi#h #lycemic inde+ means yur !ld su#ar #es u$ )hen yu eat that fd.

When !ld su#ar is hi#h, insulin is $rduced in rder t stre it in the cells. )ever, if yu8real)ays eatin# hi#h #lycemic car!s, yur insulin is li"ely t stay elevated. 'ne f the $r!lems )ithchrnically hi#h insulin is that it encura#es fat stra#e and inhi!its fat !urnin#.

( recent study frm the -niversity f assachusetts fund an assciatin !et)een !dy )ei#ht andthe #lycemic inde+ f fds cnsumed, !ut nt the ttal car!hydrate inta"e r the $ercenta#e f calries frm car!hydrate in the diet.52 n ther )rds, the ty$e f car!hydrate, ntcar!hydrates $er se, is ne reasn )hy car!s may cntri!ute t increased )ei#ht. 4u can find utmre a!ut the #lycemic inde+ in the @lycemic nde+ cha$ter.

&alric Density. %rcessed, refined car!hydrates have a very hi#h calric density, meanin# that a

lt f calries are $ac"ed int a relatively small amunt f fd. i#h calrie density car!s causeyu t cnsume many mre calries than yu can use. The e+cess calries are then stred as fat. Tfind ut mre, see the ) &alrie Density a"es 4u /at cha$ter.

%rtin SiAe. %lease "ee$ in mind that the $rtin siAe f yur meal and the ttal calries yucnsume are a critical determinant f yur )ei#ht. (mericans are eatin# lar#er meals than ever !efre.

But even if yu cut the car!s, yu8re #in# t #ain )ei#ht if yur ttal calries si#nificantlye+ceed the calries !urned fr ener#y. n ther )rds, if yu thin" yu )ill lse )ei#ht !y




cuttin# the car!s, !ut yu lad u$ n $rtein and fat instead, yu are defeatin# yurself. &alrierestrictin, reduced calrie density, $rtin cntrl and e+ercise are all "ey cm$nents t asuccessful )ei#ht cntrl $r#ram.

f yu su!stitute unrefined, )hle car!hydrates fr refined car!s, the added fi!er and essential

nutrients )ill favra!ly alter yur hrmnal $rfile. The hrmnes that #vern yur )ei#ht )ill

tend t fall int a mre nrmal $attern and thus su$$rt yur effrts fr a l)er, sta!le )ei#ht.We revie) the rle f hrmnes and yur )ei#ht in the ( Wrd a!ut 4ur Wei#ht sectin fthis !".

( E) &ar! i#h %rtein7 Diet el$s Save uscle ass

%e$le n a calrie6restricted, hi#h car!hydrate diet shuld !e cncerned a!ut $rteinade*uacy. %rtein is needed t maintain muscle mass. ( recent study cm$ared a l) calrie,

hi#h6car!, and a l) calrie, hi#h $rtein l) car!7 diet.5 Bth diets had the same amunt f fat.Bth #ru$s f dieters lst the same amunt f )ei#ht, !ut the hi#h6car! #ru$ lst mre muscle

mass. Ess f muscle mass is nt hel$ful fr dealin# )ith insulin resistance.

s a i#h6&ar!, i#h6/i!er Diet Better9

Sme researchers are su##estin# that a hi#h6car!hydrate, hi#h6fi!er, l)6fat diet cm!ined )ithan e+ercise $r#rams can im$rve insulin functin and decrease dia!etes ris" !y 0J r mre. 5

( hi#h6fi!er, hi#h6car!hydrate diet cnsistin# f fds )ith a l) calric density can !eeffective fr )ei#ht lss.55 ( l) calric density means a l) num!er f calries in a vlume

f fd7. 'nly a 5J610J lss f )ei#ht is needed t reduce insulin resistance. )ever, nte that

the im$rvement in insulin sensitivity may !e mre directly related t lss f fat )ei#ht rather thanlss f ttal !dy )ei#ht.

The hi#h6car! a$$rach indicates that reductin f fat inta"e and increase f dietary fi!er may !ehel$ful fr nrmaliAin# insulin and lsin# )ei#ht.

(n e+am$le f this a$$rach is a study frm 're#n ealth and Science -niversity cm$arin#eleven dia!etics )h )ere $ut n t) different diets.53 'ne #ru$ )as #iven an unlimited hi#h6car!hydrate, hi#h6fi!er, l)6fat the ther #ru$ )as #iven a hi#h6mnunsaturated fat diet.The l) fat diet #ru$ lst si#nificant )ei#ht )hereas thse n a relatively hi#hmnunsaturated fat diet did nt. The l) fat #ru$ actually cnsumed 212 fe)er calries $er

day. The hi#h6car! diet did nt $rduce any !ld su#ar cntrl r insulin sensitivity $r!lems.

The vie) f l)6car! diet critics can !e summed u$ !y the cmments f researchers at theDe$artment f Nutritin Sciences at the -niversity f (la!ama: ;%$ular l)6car!hydrate,hi#h6fat diets are !ein# fervently em!raced as an alternative t challen#in# mdificatins inlifestyle and intentinal calrie reductin. &urrent data d nt su$$rt such un!ridled enthusiasm frthese diets, $articularly in relatinshi$ t hi#h6fi!er, hi#h6car!hydrate diets em$hasiAin# inta"e ffresh ve#eta!les and fruits.;5?




(s )e said earlier, there is a lt f cntradictry evidence ut there. Suffice it t say that

scientific su$$rt fr the ;l) car!; a$$rach is nt unanimus. t is clear that $timal healthre*uires re#ular daily fresh fruits and ve#eta!les in additin t the ri#ht amunts f #d *uality fatand clean, lean $rtein.

(re E) &ar! Diets ealthy9

E) car! diets are cnsidered ;safe; ver a $erid f at least si+ mnths. )ever, they are ntcm$letely )ithut side effects. rever, it8s nt clear that they !uild ln#6term health.

n a study cnducted at Du"e -niversity, 120 ver)ei#ht $e$le )ere assi#ned a very l) car!diet r a l) fat diet.5 Thse n the l) car! diet lst a!ut t)ice as much )ei#ht ver a si+mnth $erid. )ever, they als had a much hi#her incidence f side effects, as sh)n in theta!le !el):

E) &ar! E) /at

Side =ffect Diet Diet&nsti$atin 3J 5Jeadaches 30J 0J

Bad !reath J Juscle cram$s 5J ?JDiarrhea 2J ?J@eneral )ea"ness 25J Jash 1J 0J

ncreased $rtein cnsum$tin leads t a !uild u$ f urea, a t+ic meta!lic !y$rduct, in the"idneys that must !e e+creted in the urine. Therefre, yu )ill $r!a!ly need t drin" mre

)ater, even if yu dn8t feel thirsty. n a $a$er $resented at the 2002 =+$erimental Bil#ycnference,5 researchers re$rted that individuals )h increased their $rtein cnsum$tin !ecame dehydrated, due t increased urinatin t #et rid f the urea. The $r!lem )as that theindividuals did nt feel thirsty and thus did nt drin" mre )ater t cm$ensate fr their )aterlss via urinatin.

i#h6$rtein, very6l)6car!hydrate )ei#ht6lss diets are desi#ned t induce "etsis, a

meta!lic cnditin that indicates yu are !urnin# !dy fat "etnes7 as fuel. Hisit the What s>etsis9 cha$ter fr mre details.

(n e+cessive increase in circulatin# "etnes can distur! the !dy8s acid6!ase !alance, $ssi!ly

causin# meta!lic acidsis. n the ln# run, even mild acidsis may cause tru!le, includin# l) !ld $hs$hrus, lss f calcium frm !ne, and an increased $r$ensity t frm "idneystnes.30 ncreased ris" f cln cancer, heart disease, im$aired "idney functin, ste$rsis, and $ssi!le )rsenin# f dia!etic cm$licatins are additinal cncerns.

&ritics f the l)6car! diet a$$rach are als cncerned a!ut the lac" f cm$lete nutritin insme f these diets, includin# an insufficiency f vitamins (, B3, D and =, thiamin a Bvitamin7, flate a B vitamin7, calcium, ma#nesium, irn, $tassium, and dietary fi!er.




What8s Wrn# )ith this E) &ar! eci$e9

'ur main cncern )ith l) car! diets is that they are nutritinally un!alanced and incm$lete.Eet8s ta"e a *uic" l" at a reci$e ta"en frm the ;inductin $hase; f a $$ular l)6car! diet $lan:

Bacn6&heddar &heese Su$ stri$s !acn1 small nin, ch$$ed1F2 teas$n dry mustard1F teas$n $e$$er1 can chic"en !rthStarch thic"ener2 cu$s half6and6half12 unces shredded cheddar cheese

We can certainly a#ree this is Ll)6car!QP t8s als hi#h in $rtein and un!elieva!ly hi#h in fat.

But is it healthy9 The nly LhealthyQ $art f this reci$e is the LsmallQ nin, mustard and $e$$er.

Bacn is nt a health6!uildin# fd. %e$le )h fre*uently cnsume !acn and similar $rductshi#h in saturated fat have a hi#her ris" f dia!etes, the very disease yu are tryin# t avid. 31

Bacn is treated )ith sdium nitrite t e+tend shelf life and #ive it a nice reddish clr. Sdiumnitrite results in the frmatin f hi#hly carcin#enic nitrsamines in the human di#estive tract. Nitrsamines are s t+ic and s strn#ly tied t the frmatin f cancerus tumrs that la!researchers actually in<ect nitrsamines int rats )hen they )ant t #ive them tumrs t study.n additin, )hen !acn is fried, the fat is +idiAed and n) cntains free radical mlecules that)ill dama#e yur cells.

Bacn is very hi#h in saturated fat. T that yu are addin# half6and6half and cheese, )hich #ivesyu an additinal hu#e amunt f saturated fat fr yur !dy t deal )ith. n additin t the $r!lem f )hat yur !dy )ill d )ith all that fat, e+cessive saturated fats unfavra!ly altercell mem!rane functin and interfere )ith the meta!lism f essential fatty acids =/(s7.

=+ce$t fr the nin, the meal is devid f fi!er, $lant $hytnutrients, many vitamins andminerals, and essential fatty acids 66 all f )hich are needed t hel$ yu mana#e the sym$tms f

%&'S.

e#ular cnsum$tin f hi#h6fat land animal $rducts 66 cm!ined )ith l) cnsum$tin ffresh $lant fds 66 $ses many health ris"s. We8ll <ust mentin ne f them. This ty$e f diet is

hi#h in arachidnic acid and ther $r6inflammatry su!stances that create +idant stress.'+idant stress means yu dnCt have enu#h anti+idants t neutraliAe the +idants in the fd.(s a cnse*uence, yur !dy cannt maintain healthy meta!lic !alance and yur hrmnes andther si#nalin# mlecules #et ut f !alance. n additin, +idant stress directly dama#es yurcells s that they cannt functin as they shuld. '+idant stress has !een lin"ed t nearly everyde#enerative disease yu care t name. '+idant dama#e als $lays a si#nificant rle in ma"in#%&'S sym$tms )rse.

Des it ma"e intuitive sense t yu t eat such an unhealthy meal in rder t lse sme )ei#ht9




We su##est that )men )ith %&'S !e cautius a!ut em!racin# any diet that em$hasiAes hi#hfatland animal $rtein at the e+$ense f )hle $lant fds.

(ls, ma"in# fresh ve#eta!les and fruits a daily $art f yur familyCs meals )ill als # a ln#)ay t)ard $rtectin# yur dau#hters frm devel$in# %&'S in their adlescence.

E) &ar! Diets and %&'S

Des a l) car! diet hel$ %&'S )men lse )ei#ht9

%enn State -niversity recently cnducted a study f 23 !ese %&'S )men )h )anted t !ecme $re#nant.32 They )ere $ut n a calrie6restricted diet fr ne mnth and divided int

t) #ru$s. 'ne #ru$ had a hi#h $rtein mderate car!7 diet, )hile the ther #ru$ )as $ut n ahi#h car! diet, l) $rtein diet. The $ercenta#e f fat )as the same in each diet.

Bth #ru$s f )men lst an e*ual amunt f )ei#ht. rever, there )as n difference

!et)een the t) #ru$s in andr#en levels, measures f #lucse meta!lism, r le$tin a fat andre$rductive hrmne7. The mst stri"in# result f the study )as that !th #ru$s had a declinein andr#ens male hrmnes7, !etter #lucse tlerance, and im$rvements in le$tin. /urteenf the 23 resumed menstruatin. The researchers re$rt that the reductin in calries )as thevaria!le that caused the favra!le utcme, since !th the hi#h $rtein and hi#h car! diets hadthe same effect.

This study su##ests that reductin f calries, nt necessarily the reductin f car!hydrates, is acritical varia!le in lsin# )ei#ht, increasin# fertility, and reducin# ther %&'S sym$tms.

( similar study f ver)ei#ht %&'S )men )as cnducted at the -niversity f (delaide in

(ustralia.3

The )men )ere divided int t) #ru$s: a hi#h $rtein, l)er car! diet #ru$, and al) $rtein, hi#her car! diet #ru$. Bth #ru$s )ere n a calrie restricted diet andcnsumed the same amunt f calries. The )men had im$rved menstrual cycles and reducedinsulin resistance re#ardless f )hich diet they )ere n, althu#h )hen the calries increased, thehi#h $rtein diet a$$eared t !e sli#htly !etter in cntrllin# andr#ens.

n additin t the !enefits f a l) car! diet, the ealthy %&'S Diet is desi#ned t #ive yuhealthy $rtein, car!s and fats in a cm!inatin that )ill nurish and satisfy yu )ithut #ivin#yu t many calries.

)ever, yur success )ith any diet 66 includin# the diet in this !" 66 )ill de$end t a #reat

e+tent n h) it ma"es yu feel. /r e+am$le, sme )men sim$ly feel !etter if they are n a veryhi#h $rtein diet )hereas thers need mre cm$le+ car!hydrates. We have attem$ted t stri"e a !alance that )ill meet the needs f mst readers and still $rvide the !enefits f reduced %&'Ssym$tms, )ei#ht lss and increased fertility. )ever, yu may need t ad<ust ur diet a !itaccrdin# t h) )ell it ma"es yu feel.




-$0 The Other Diets

Besides the ;E) &ar!; diets, there are dAens f ther diet $lans availa!le at any !" stre.Eet8s !riefly revie) sme yu may have heard f.

=at i#ht 4ur Ty$e

=at i#ht 4ur Ty$e, !y Dr. %eter O. D8(dam utlines a diet !ased n yur !ld ty$e. Dr.D8(dam8s research indicates that certain fds cntain certain lectins Helcr6li"e su!stances7 thatcause clum$in# f red !ld cells and ther meta!lic $r!lems. By avidin# these reactive fds,yu can im$rve yur health.

The =at i#ht 4ur Ty$e diet is nt s$ecifically a )ei#ht6lss diet, althu#h sme $e$le nthis diet d lse )ei#ht. The diet $lan fr $e$le )ith !ld ty$e ', the mst cmmn !ldty$e, em$hasiAes lean meats and fish, ve#eta!les fruits and sme nuts and seeds. t minimiAesa#ricultural $rducts li"e dairy and #rain fds.

'nce yu "n) )hat yur !ld ty$e is, yu can then select the fds that are !est fr yur

!ld ty$e and eliminate thse that are !ad fr yur !ld ty$e. When yu # n this diet, yu )ill $r!a!ly find yurself din# )ithut many f the fds yu are n) eatin#.

f the family is #in# t $artici$ate in the =at i#ht 4ur Ty$e diet, yu may have t $re$are t)

r mre different meals if their !ld ty$e is different frm yurs.

There is a lar#e !dy f $u!lished research a!ut lectins and their effect n the !dy, !ut nlar#e6scale studies have !een cnducted n Dr. D8(dam8s diet.

/at /lush Diet

The /at /lush %lan !y (nne Euise @ittleman, is !ased n a cm!inatin f essential fats, !alanced $rteins, and )hat are called ;#d; car!s. The authr claims this $lan aids )ei#ht lss !y

det+ifyin# the liver, there!y increasin# meta!lism.

n its final $hase, the /at /lush Diet recmmends a similar car!6$rtein6fat rati t the ne Diet0J car!s, 0J $rtein and 0J fat7. But a ran#e f fd restrictins a$$ly in %hases 1 and 2.

%hase 1 is a cleansin# $r#ram t encura#e )ei#ht lss !y #ivin# the liver su$$rt andnurishment. /d restrictins include: n her!s r s$ices e+ce$t fr thse fat flushin# her!s ands$ices utlined in The /at /lush %lan. N mar#arine. N alchl. N su#ar. N ils r fats e+ce$tthse in fla+seed il. N #rains, !read, cereal r starchy ve#eta!les such as !eans, $tates, crn, $arsni$s, carrts, $eas, $um$"in, r acrn r !utternut s*uash. N dairy $rducts.




%hase 2 includes mre fd chices, includin# the $tin f addin# !ac" a 8friendly8 car! each)ee" )hile chec"in# fr any adverse reactin.

%hase is a maintenance $r#ram $rvidin# a lifeln# eatin# $r#ram aimed at increasin# yurvitality. T) dairy $rducts can !e reintrduced, and a variety f starchier ve#eta!les and #rains.

These fds are added !ac" ne at a time t #au#e yur !dy8s reactin.

unter6@atherer %alelithic Diet

The hunter6#atherer %alelithic Diet is !ased n the cnce$t that ur #enes have hardly chan#edat all ver the $ast 10,000 years and therefre )e shuld !e eatin# the same fd that )e )ereeatin# !ac" then. t is )ell esta!lished that fds influence h) ur #enes e+$ress themselves.Since ur #enes tell ur cells )hat t d, it can !e said that )hat )e eat strn#ly influences urfunctin and health.

t is l#ical that )e shuld !e eatin# accrdin# t )hat ur #enes are desi#ned fr. ( %alelithic diet

)uld e+clude all $rcessed fds entirely and it thus re$resents a hu#e de$arture frm )hat yu aren) eatin#. Sme researchers say that ur de$arture frm a hunter6#atherer ty$e f diet t ana#ricultural diet is the !asis fr mst f ur chrnic illnesses tday.

The hunter6#atherer diet cnsisted f eatin# )hatever )as at hand, includin# ve#eta!les, fruits,nuts and seeds, seasnal e##s, and animal $rtein )hen it )as availa!le. The diet )as als hi#hin essential fatty acids and ther vital nutrients, since the !rains, r#ans and !ne marr) )ereals eaten. Dairy $rducts and cultivated #rains and le#umes did nt e+ist and therefre are nt $art f this diet.

%erha$s the mst $$ular f the hunter6#atherer diets is Eren &rdain8s The %ale Diet. t

descri!es h) yu can ;hunt and #ather; fds in yur #rcery stre and else)here. The %aleDiet all)s yu t a$$r+imate )hat hunter6#atherers actually ate.

The %ale Diet can !e characteriAed as a relatively hi#h $rtein diet. But it can8t !e descri!ed asa ;l) car!; since there is n restrictin n the amunt f car!s yu can have. )ever, thecar!s yu eat )ill !e mstly ve#eta!les and fruits. @rain6 r le#ume6!ased car!s are nt $art fthe diet at all.

'rnish E) /at7 Diet

The Dean 'rnish =at re, Wei#h Eess diet is a l)6fat, mainly ve#etarian diet $lan. t is 10J fat,20J $rtein, and ?0J car!hydrates. n cntrast, the ty$ical (merican diet is 5J fat, 25J $rteinand 0J car!hydrates, )ith nearly 500 m# f chlesterl $er day.

The 'rnish diet cnsists mainly f cm$le+ car!hydrates. These are $resent in fruits,

ve#eta!les, #rains and !eans. (ll fds cntainin# chlesterl and saturated fats are $rhi!itedfrm the diet. eat, $ultry r fish fds are nt recmmended, )hile nly a fe) dairy $rducts areall)ed such as fat6free y#urt, fat6free mil" and l)er6fat cheese.




The 'rnish diet lists ;=at /reely; fds, ;=at derately; fds and ;Banned; fds. %rvidin#yu !serve these dietary instructins, yu can eat all yu )ant )ithut cuntin# calries r $rtin siAes. Banned fds include almst all fats and ils, nuts, seeds, avcads, chclate, livesand ccnuts, as )ell as refined car!s li"e su#ar, )hite flur and )hite rice. )ever, !ecause it isvery l) fat, care has t !e ta"en that yu are #ettin# the crrect amunt and !alance f essential fatty acids =/(s7.

The 'rnish $r#ram $resumes that yu can #et an ade*uate su$$ly f cm$lete $rteins frmve#eta!le surces in the diet. This is dne !y cm!inin# rice and !eans, tfu and rice, $asta and !eans, !a"ed !eans and )heat !read, r atmeal )ith nnfat y#urt ver the curse f a day. =##)hites are anther surce f $rtein n the 'rnish diet.

Wei#ht Watchers

Wei#ht Watchers is nt a diet. t is a $r#ram is !ased n calrie6reductin, usin# the Wei#htWatchers ;$ints; system. N fds are fr!idden, althu#h yu are restricted t a certain

num!er f daily $ints.

st dieters fll) the Wei#ht Watchers $r#ram !y <inin# a )ee"ly class, )here they meet therdieters, e+chan#e ideas and receive su$$rt and advice frm the class r#aniAer. )ever, Wei#htWatchers als $rvides an nline at6hme $r#ram.

Wei#ht Watchers is a useful startin# $int fr sme. t $rvides strn# su$$rt andcmmnsense advice.

Su#ar Busters Diet

Su#ar Busters diet is !ased n the cnce$t that su#ar $rduces e+cessive insulin, )hich $revents)ei#ht lss, des$ite strict dietin# and e+ercise. Thus, added su#ar is restricted and mstly itrecmmends fds )hich are l) n the @lycemic nde+ @7.

The Su#ar Busters diet $lan is !ased !radly n 0J $rtein, 0J fat and 0J car!hydrates. Thediet all)s red meat, $ultry, fish, live il, dairy fds, nuts and a selectin f fruit and ve#eta!les.

%tates are !anned, as are )hite !read, $asta, )hite rice, and mst su#ar. )ever, small amuntsf )hle #rain !read, )hle )heat $asta and ats are $ermitted.

The Su#ar Busters diet als recmmends $rtin cntrl. Success )ith this diet )ill $r!a!ly !e

derived frm the reductin f ttal calries cnsumed. The diet is relatively easy t fll).

eta!lic Ty$e Diet

The thesis f this diet is that yu shuld eat accrdin# t yur ;meta!lic ty$e;. This diet isdescri!ed in The Nutritin Slutin: ( @uide t 4ur eta!lic Ty$e !y arld >ristl andOames ai#.




4ur meta!lism is #verned !y t) !asic systems, each f )hich has t) divisins:

M '+idative system 6 the cnversin f fd t ener#y.M Sl) +idiAer 6 al"aline tendency.

M /ast +idiAer 6 acid tendency.

M (utnmic system 6 neurendcrine cntrl f ener#y.M Sym$athetic nervus system dminance 6 acid tendency.

M %arasym$athetic nervus system dminance 6 al"aline tendency.

The $ur$se f the diet is t create the $timal acid6al"aline !alance in yur !ld, !y eatin# thefds fr yur meta!lic ty$e that !rin# yu !ac" int !alance. /r e+am$le, if yu )ere adminant fast +idiAerF$arasym$athetic, yu )uld eat much mre $rtein and mre fat, andreduce car!hydrates.

4ur meta!lic ty$e is determined !y a #lucse tlerance and !ld $ test. These tests areincnvenient t administer, s fr $ractical $ur$ses, yu8re frced t rely n ans)erin# a*uestinnaire in the !" t estimate yur meta!lic ty$e.

Sme clinicians advcate this diet !ut there have !een n studies t verify its effectiveness.

ne Diet

n the !" The ne, Barry Sears e+$lains h) the ri#ht rati f car!hydrates t $rteins andfats can cntrl levels f insulin in the !ldstream. T much insulin can increase fat stra#e andinflammatin in the !dy 66 and lead t !esity, dia!etes and heart disease.

4u can !etter re#ulate yur meta!lism )ith a diet f 0J car!hydrates, 0J $rtein, and0J fat n) )idely "n)n as the 06060 $lan7.

The diet des nt $rhi!it any fds, !ut severely restricts thse hi#h in fat and car!hydratessuch as #rains, starches, and $astas. /ruits and ve#eta!les are the favred surce f car!s. %rteinshuld !e l) fat and n !i##er and n thic"er than the $alm f ne8s hand. (nd fr fat,mnunsaturated fats such as live il, canla il, almnds, macadamia nuts, and avcads are $referred ver ther "inds f fats.

/r a sim$le inter$retatin f The ne, Sears su##ests fillin# ne6third f a $late )ith l)6fat $rtein, and then $ilin# the rest )ith fruits and ve#eta!les. 4u may chse t add amnunsaturated surce f fat such as live il.

The ne Diet is sme)hat different frm the E) &ar! 6 i#h %rtein diets in that it has a mildrestrictin n fats 0J f calries7 )hereas the l) car! diets may !e hi#her in fat.

The ne Diet culd !e characteriAed as a ;middle f the rad; diet !et)een l) car! and l) fatdiets.




What st f These Diets ave in &mmn

st f these diets have smethin# in cmmn: they all de$end n calrie restrictin r $rtincntrl. n fact, calrie restrictin is a "ey element t their success. 'nly 5 studies ut f 10?lasted ver 0 days, s there8s nt much ln#6term data.3 Wei#ht lss )as assciated )ithln#er diet duratin, restrictin f calrie inta"e, !ut nt reduced car!hydrate cntent.

( calrie is a unit f ener#y. When yu cnsume calries in fd, they are either usedimmediately fr ener#y, r stred fr future use. Sme calries are stred as #lyc#en, acm$le+ su#ar that can !e used immediately !y the cells t $rduce ener#y. )ever, yurstra#e ca$acity fr #lyc#en is sme)hat limited. st f yur e+cess calries are stred as fat,)hich is a ln#6term, lar#e6ca$acity ener#y stra#e system.

Whatever ty$e f calrie yu cnsume 66 car!hydrate, $rtein, r fat 66 yu )ill stre it as fat ifit can8t !e !urned fr ener#y, stred as #lyc#en r utiliAed fr anther essential $ur$se. (n

essential )ay t nt #ain )ei#ht is t avid eatin# t many calries. Therefre, mst f thediets descri!ed a!ve rely n sme frm f $rtin cntrl in rder t reduce the dietary calries

yu ta"e in.

Since mst f these diets rely n $rtin cntrl, it8s nt sur$risin# that yu can find ne r mrestudies that su$$rt the effectiveness f any $articular diet. n ther )rds, )hatever diet yuare n, there8s a #d chance yu )ill maintain r lse )ei#ht if yu restrict the amunt f fdyu eat.

En#6Term Diet (dherence s >ey

Beside $rtin cntrl and calrie restrictin, the )ei#ht lss $tential f these $$ular diets

de$ends n h) ln# yu stay )ith them.

( cm$arisn f the (t"ins, ne, Wei#ht Watchers and 'rnish $r#rams )as recentlycnducted at the Tufts6Ne) =n#land edical &enter in Bstn.35

=ach $$ular diet mdestly reduced !dy )ei#ht and several cardiac ris" factrs !y the end fne year. e#ardless f the diet, thse )h stayed )ith their assi#ned diet the ln#est had the

!est results.

'n the d)nside, a hi#h $ercenta#e f $e$le culd nt stay )ith their diets. The dr$ut rates)ere: ?J fr (t"ins, 5J fr ne, 5J fr Wei#ht Watchers, and 50J fr 'rnish.

The Tufts study sh)ed that a hi#h $ercenta#e f $e$le )ill dr$ ut f any $$ular )ei#ht lssdiet. But thse )h stic" it ut fr a year, re#ardless f )hich $$ular diet they are n, )ill !esuccessful in lsin# sme )ei#ht and reducin# cardiac ris".




'ur &mments n These Diets

t seems that it desn8t matter very much )hich $$ular diet yu are n. 4u )ill #et results ifyu:

M Stay )ith the diet fr a ln# time.

M &ntrl yur $rtin siAe.

M estrict the num!er f calries yu cnsume.

(ll f these diets have smethin# #d in them. They als have sme similarities. But they eachta"e a sme)hat different a$$rach. (nd sme f them recmmend fds that are clearly nthealthy.

The healthy %&'S diet in this !" attem$ts t ta"e the !est frm each f these diets and e+cludethse as$ects that )e have fund t !e unhealthy. 'f all f the diets, the healthy %&'S diet mst

clsely a$$r+imates the %ale hunter6#atherer7 diet.

We !elieve that %&'S )men have a #enetic $redis$sitin that ma"es the mdern, Standard

(merican Diet a very difficult chice fr thse )h )ant t reduce their %&'S sym$tms,im$rve fertility, and reduce their ris" fr dia!etes and heart disease. We thin" that many %&'S)men have ;thrifty #enes; that )uld res$nd !est t a hunter6#atherer ty$e f diet.

We als thin" the =at i#ht 4ur Ty$e diet deserves sme cnsideratin. )ever, it has

cm$le+ities that $revent us frm $r$sin# it as the $rimary a$$rach t a healthy %&'S diet.But if the diet in this !" des nt )r" fr yu, cnsider mdifyin# the diet t accmmdate yur !ld ty$e.




-$2 ,hat Did 1our &ncestors (at;

The #enetic ma"eu$ f ur ancestrs is virtually identical t the #enes )e have tday. Therefre, thefds that ur ancestrs needed fr $timal functin are the same fds that )e need tday. 'urdietary needs are essentially the same as theirs.33 3?

Since )e "n) that fd is a $art f the ;envirnment; that influences )hat ur #enes d, it8sim$rtant t revie) )hat fds ur ancestrs )ere eatin#.

/r mst f human histry, )e )ere hunters and #atherers. /r millins f years, u$ t thea#ricultural revlutin 10,000 years a#, $e$le ate )hat they culd #et their hands n. We!tained fd !y #in# ut and #ettin# it frm ur natural envirnment. Tday, there is n

natural envirnment. We !tain ur fd indirectly frm thers )h #r) and $rcess ur fds fr

us. What is $rvided t us !y thers is nt )hat ur ancestrs hunted and #athered.

What 'ur (ncestrs (te

%rtein. The ancient diet )as dminated !y )ild, lean animal fds. While the muscle meat $rvided $rtein and ther nutrients, $e$le als ate !ne marr) and !rains t #et essential fattyacids =/(s7 and ther s$ecialty nutrients. &m$ared t h) )e eat, ancient $e$les diets )erehi#her in $rtein and much l)er in car!hydrate.

&ar!hydrates. Nnstarchy ve#eta!les and fruits )ere virtually the sle surce f car!hydrates.

&ultivated #rains and ther starchy $lants sim$ly did nt e+ist in any)here near the amunts )ecnsume them in mdern times. 'ur ancestrs ate a fe) handfuls f ri$e seeds )hen the #rasses $rduced these !riefly in the fall f the year. (s a $ercenta#e f dietary calries, theircar!hydrate cnsum$tin )as l), and the fi!er cntent )as very hi#h.

/ats. (ncient $e$le ate a !alance f healthy $lyunsaturated, mnunsaturated and me#a

fats, $rimarily frm animal and $lant surces. emem!er, even thu#h the main feature f theirdiet )as animal flesh, thse animals )ere l) in saturated fat !ecause they )ere )ild and active.

What 'ur (ncestrs Did Nt =at

Dairy $rducts. il" cmes frm dmesticated livestc", )hich did nt e+ist in any si#nificantnum!ers !efre 10,000 years a#. 'ur ancestrs did nt cnsume any dairy at all !ecause they)ere nt yet she$herdin# c$erative herds f mil"6$rducersP

@rains. Wavin# fields f )heat r >ell##8s &rn /la"es did nt e+ist in ancient times. t )as a)iser e+$enditure f ener#y t hunt d)n a lar#e animal than t # arund $luc"in# #rain seedsfrm #rasses. 'ur ancestrs did nt cnsume any refined cereal $rducts at all.

Salt. (ncient humans did nt salt their fd. What sdium they needed )as !tained frm themineral cntent f their )hle, unrefined fds.




Su#ar. There )as n ta!le su#ar, n crn syru$. ney )as availa!le, !ut scare and difficult tharvest.

%rcessed /ds. N $rcessed fds )ere eaten. There )as n machinery )ith )hich t

$rcess fds. Nr )as there refri#eratin r vacuum $ac"a#in# t $reserve fds.

(s yu revie) )hat yur ancestrs ate, yu8ll ntice h) differently yu eat tday. /r

e+am$le, yu undu!tedly cnsume #rain and dairy $rducts every sin#le day, day in and dayut. (nd, yu eat salted and s)eetened fds every day.

%alelithic Diet &m$ared t dern (merican Diet

When cm$ared t the $resent6day ty$ical (merican diet, the %alelithic diet cntained

M 26 times mre fi!er.

M 1.5 t 2.0 times mre $lyunsaturated and mnunsaturated fats.

M times mre me#a6 fats frm fish, nuts, ve#etatin7.M 306?0J less saturated fat.

M nunsaturated fats made u$ a!ut ne6half f fats cnsumed. M

%rtein inta"e 26 times hi#her.

M %tassium inta"e 6 times hi#her.

M Sdium inta"e 65 times l)er.

M N #rains.

M N su#ars e+ce$t hney.

M (!undance f ve#eta!les, fruits and !erries in seasn e*uivalent t r mre dailyservin#s7.

dern unter6@atherers

esearchers have !served the health f ;mdern; hunter6#atherers in tday8s fe) remainin#

$rimitive scieties. These $e$le a$$ear t !e mstly free f cardivascular disease, hi#h !ld $ressure, cancer, dia!etes, r !esity.

)ever, they dn8t all eat e+actly the same $r$rtin f )ild #ame, fish, nuts and seeds, nn6starchy ve#eta!les and fruits. (mn# mdern hunter6#atherers, car!hydrate cnsum$tin can

!e any)here frm J t 3J f the diet. Ttal $rtein and fat may ran#e frm 3J t ?J.

There is n ;ne siAe fits all; diet fr ancient man, nr is there a ;ne siAe fits all; diet fr %&'S andinfertility.

)ever, if yu acce$t the idea that yur #enes are cnfi#ured fr sme $r$rtin f leananimal $rtein and nnstarchy ve#eta!les and fruits, it8s )rth)hile t as" yurself )hy yu are nteatin# thse fds, and )hat the health cnse*uences are.

t is nt a !i# mystery as t )hy ur mdern sciety is !eset !y a hst f chrnic health

$r!lems. The %&'S diet see"s t emulate the diet f yur ancestrs.




-$3 The Basis of the PCOS Diet

What yu eat influences )hat yur #enes d.

Since yur #enes have $redis$sed yu t have %&'S, yu can chan#e yur diet and thus causeyur #enes t chan#e )hat they d. (ltered #enetic e+$ressin can lead t an im$rvement in)hatever %&'S sym$tms yu have.

We recmmend that yu return t yur #enetic rts and eat li"e yur ancestrs did. Since yu

still have their #enes, it ma"es sense t eat li"e they did.

umans and the human #enme have sl)ly evlved ver the $ast 2.3 millin years. 'ur #enes

have chan#ed relatively little since the advent f a#riculture a!ut 10,000 years a#.

n cntrast, ur diet under)ent a ra$id, fundamental chan#e startin# a!ut 10,000 years a#.rever, ur diet has under#ne a cm$lete transfrmatin )ithin the last 100 years )ith theadvent f mdern fd $rcessin# techni*ues. n fact, mst f the fd $rducts yu see n thesu$ermar"et shelf tday did nt e+ist 100 years a#.

The mismatch !et)een )hat )e are #enetically $r#rammed t eat and )hat )e are actually

eatin# has lead t an e+$lsive increase in health $r!lems. ( fe) e+am$les:M T)6thirds f (mericans are ver)ei#ht r !ese.

M 0J f the $$ulatin )ill have hi#h !ld $ressure at sme $int in their lives

M 0J f middle6a#ed (mericans have meta!lic syndrme similar t Syndrme and

%&'S7M 1J f all fatalities are due t cardivascular disease.

M 1? millin (mericans have dia!etes and an un"n)n, much lar#er num!er are $re6dia!etic.

f )e are t #et a handle n %&'S and a hst f ther chrnic diseases, )e8ll have t chan#e ur diet.We can8t e+chan#e ur #enes. S ur !est chice is t chan#e ur diet.

What (#riculture Did t 'ur (ncestrs

(rchel#ical and histrical evidence sh)s ancient hunter6#atherers t !e lean, fit, and mstlyfree frm si#ns and sym$tms f chrnic disease. )ever, the health f hunter6#athererscieties )h ate lean meats, fruits and ve#eta!les deterirated )hen they made a transitin t a#rain6!ased diet:

M eductin in avera#e adult hei#ht.

M Shrter lifes$an.M i#her childhd mrtality.

M i#her incidence f ste$rsis, ric"ets, ther vitaminFmineral deficiencies.




( num!er f studies have als sh)n that )hen mre recent hunter6#atherers ad$ted theWestern diet and lifestyle, they ac*uired mst f ur cmmn diseases, includin# !esity,dia!etes and cardivascular disease.

Eet8s eturn t 'ur Dietary @enetic ts

The #enetic ma"eu$ f ur ancestrs is virtually identical t the #enes )e have tday. Therefre, thefds that ur ancestrs needed fr $timal functin are the same fds that )e need. 'ur dietaryneeds are the same as theirs.

Since )e "n) that fd is a $art f ur ;envirnment; that influences )hat ur #enes d, it8sim$rtant t revie) )hat fds ur ancestrs )ere eatin#. That8s )hat this !" is a!ut.

n this !", )e )ill sh) yu h) t ;hunt and #ather; yur fd. 4ur ancestrs !tained

their fd !y #in# ut and #ettin# it frm ur natural envirnment. Tday, that naturalenvirnment is e+tinct. S )e )ill have t ;hunt and #ather; in ur lcal fd mar"ets fr

healthy fds, ta"in# care t avid all f the unhealthy fds that are $resented t us.

Basic =lements f a ealthy %&'S Diet

1. There is n calrie cuntin# r $rtin cntrl re*uired. Oust use yur cmmn sense. The%&'S Diet is nt a ;diet; in the mdern sense f the term. t is sim$ly eatin# fd that is hel$ful fr$timal #ene e+$ressin, and avidin# fd that is unhel$ful.

2. There is n ;ne siAe fits all; diet. 4ur #enes are different is sme )ays frm anyne else8s. S

a fd that is hel$ful t smene else may nt !e hel$ful t yu.

. =at the hi#hest *uality fds $ssi!le. Be a)are f and avid envirnmental $llutants inyur fd. &hse r#anically raised and clean fds as much as $ssi!le.

. 4u may eat all the fresh)ater fish, seafd and very lean meat yu )ish, $rvided it is ashealthy as $ssi!le and as free f cntaminatin as $ssi!le.

. 4u may eat all the nnstarchy ve#eta!les and fruits yu )ish.

5. (vid all #rains.

3. (vid all dairy $rducts.

?. (vid all le#umes.

. (vid all $rcessed, fa!ricated, refined fds.

We8ll #et int the details in the remainder f this !".




%&'S Diet &nfrms t Scientific ecmmendatins

The hi#her6$rtein, mderate6car!hydrate a$$rach in the %&'S diet is in line )ith the ne)Dietary eference nta"es D7 released in 2005 !y the Natinal (cademy f SciencesCnstitute f edicine.3 T meet a $ersn8s daily ener#y and nutritinal needs, the D re$rtrecmmends a ran#e f 5635J f calries frm car!hydrate, 10 t 5J f calries frm

$rtein, and 2065J f calries frm fat. These ran#es all) fr fle+i!ility in $lannin# a healthydiet.

(lthu#h )e disa#ree )ith sme as$ects f the #vernment8s dietary #uidelines, )e d a#ree )iththeir recmmended calric distri!utins amn# car!hydrate, $rtein, and fat.




-$4 Healthy PCOS Diet /s$ *o.=Car! Diet

s the healthy %&'S diet in this !" <ust a l)6car! diet in dis#uise9 The %&'S diet is neither al)6car! diet nr a l)6fat diet.

The (t"ins and Suth Beach diets are amn# the mst $$ular diets. Bth are cnsidered ;l)car!; diets, meanin# that they recmmend yu #reatly reduce car!hydrate calries in rder tlse )ei#ht.

n cntrast, the %&'S diet is nt s$ecifically desi#ned fr )ei#ht lss, althu#h )ei#ht lss )ill !e ne f its $rimary !enefits. t is desi#ned t ma"e yu healthier and reduce yur %&'Ssym$tms.

ere are the similarities and differences )hen the %&'S diet is cm$ared t a l)6car! diet:

/d %&'S Diet E)6car! Diet%rtein derately derate

i#h

&ar!hydrate derate E)

Ttal fat derate i#h

Saturated fat derate i#h

nunsaturated fat i#h derate

%lyunsaturated fat derate derate

'me#a6 fats i#h E)

/i!er i#h E)He#eta!les I fruits i#h E)

Nuts I seeds derate E)

Dairy fds Nne i#h

@luten #rains Nne E)

Salt E) i#h

efined su#ars Nne E)

@lycemic lad E) E)

(cid6(l"aline !alance Balanced (cid

Strict $rtin cntrls Nne 4es

%rcessed fds N 4es

(rtificial fd additives N 4es

(rtificial s)eeteners N 4es

(s yu can see, there are *uite a fe) differences !et)een the %&'S diet and a ty$ical l)6car!diet.




Ty$e f &ar! vs. &ar! estrictin

'ne f the distin#uishin# characteristics !et)een the %&'S diet and many l)6car! diets is in thety$e f car!hydrates all)ed.

We !elieve the time has cme t # !eynd the cnce$t f sim$ly reducin# car!hydrates in

rder t lse )ei#ht. ncreasin#ly, research is sh)in# that the ty$e f car!hydrate is asim$rtant as cntrllin# ttal car!hydrate calrie inta"e.

Ohns $"ins -niversity released a study in 2005 that assessed dietary inta"e f 5?2 individualsfr a year.3 The researchers fund that !dy )ei#ht crrelated )ith the #lycemic inde+ fcar!hydrates cnsumed. The #lycemic inde+ is a measure f the #lycemic res$nse assciated)ith in#estin# different ty$es f car!hydrates. efined r $rcessed car!hydrates tend t havea hi#her #lycemic inde+ value )hile unrefined, )hle car!hydrates have a l)er #lycemicinde+. The hi#her the #lycemic inde+ f car!hydrates cnsumed, the #reater is the tendency tadd )ei#ht.

The study als sh)ed that there )as n crrelatin !et)een )ei#ht and ttal daily car!hydrateinta"e, r $ercenta#e f ttal calries frm car!hydrates. n ther )rds, it didn8t matter)hether the individuals )ere n a l)6car! r hi#h6car! diet.

This study indicates that the ty$e car!hydrate is e+tremely im$rtant fr )ei#ht cntrl. 'f

curse, the ty$e f car!hydrate yu cnsume is vitally im$rtant t yur verall health, nt <ustyur )ei#ht. The diet in this !" $laces #reat em$hasis n eatin# the !est ty$es fcar!hydrates 66 )hle car!hydrates in their natural frm.




0$+ Thrifty 9enes and 1our <Set Point<

There are many $ssi!le reasns )hy $e$le are ver)ei#ht. ( fe) f them are:M @enetic $redis$sitin.

M =ndcrine disrders.M 'vereatin#.

M Sedentary lifestyle and lac" f e+ercise.

M &hrnic stress.M Sdium retentin.

M idden fd aller#ies.

M &hrnic illness.

M edicatins.

M %re#nancy.

M &ultural factrs.M /d chices.

st $e$le have sme cm!inatin f the a!ve factrs that are actively causin# them t #ain)ei#ht, r have difficulty lsin# )ei#ht.

We8ve heard lts f stries a!ut %&'S )men )h are very disci$lined in )hat they eat, yetthey still #ain )ei#ht r can8t lse )ei#ht. ean)hile, their family r friends can eat mre andstay thin.

This is !rne ut !y a study at the -niversity f %itts!ur#h )here the diet f %&'S )men )ascm$ared )ith nn6%&'S )men.?0 The study fund that althu#h %&'S )men tended t !emre ver)ei#ht, there )as virtually n difference in their dietary inta"e. )ever, )hen lean%&'S )men )ere cm$ared t lean nrmals, the investi#atrs fund that the lean %&'S)men cnsumed fe)er calries than the lean nn6%&'S )men. n ther )rds, the lean%&'S )men eat fe)er calries t maintain their )ei#ht cm$ared t nrmal lean )men.

This study su##ests that %&'S )men tend t #ain mre )ei#ht )ith the same amunt fcalries )hen cm$ared t nn6%&'S )men.

What )uld cause %&'S )men t !e s efficient at cnvertin# calries int fat9 'r tmaintain their )ei#ht )ith fe)er calries than nrmal )men9 n this cha$ter, )e8ll revie) ne fthe factrs that may !e res$nsi!le: yur #enetic $redis$sitin.

Thrifty @enes

ecent #enetic research su##ests that %&'S is the result f ;thrifty; #enes, $rvidin# advanta#esin times f shrta#e f nutritin such as muscular stren#th, mderate a!dminal fatness anddecreased insulin sensitivity, i.e. an ana!lic !dy !uildin#7, ener#y savin# cnstitutin.?1 ?2




n certain ancient nmadic $$ulatins, hrmnes )ere released durin# seasns )hen fd

su$$lies )ere traditinally l), )hich resulted in resistance t insulin and efficiently increased fatstra#e.

These thrifty #enes )ere a means t survival fr ancient humans. ( $)erful mechanism t

increase a$$etite and decrease meta!lism )hen )ei#ht lss ccurs is li"ely t have evlved

!ecause ur s$ecies )as su!<ected t $erids f famine, and the threat t survival came frmstarvatin, nt ver6nutritin.

%e$le )ith an array f #enes that $rmted #luttnus cnsum$tin in times f $lenty andefficient stra#e f fat mi#ht survive and $ass n thse #enes, )hile the finic"y eaters )uld die.But in the devel$ed )rld, )here )e have cntinuus access t hi#hly calric, hi#hly $alata!lefd and n need t )r" t #et it, thse #enes d us a disservice.

)ever, )hen this thrifty #ene cnstitutin is e+$sed t unlimited fd su$$lies and mdern

sedentary life style, a full6!l)n $lycystic vary syndrme )ith insulin resistance and infertility istri##ered, $resuma!ly via several mechanisms, )hich are a cnse*uence f interactin

!et)een t) !asic ana!lic hrmnes, insulin and teststerne.

'f curse, nt everyne has %&'S, insulin resistance, r )ei#ht $r!lems. t8s s$eculated thatthe ancestrs f leaner $e$le amn# us may have lst their thrifty #enes several #eneratins !ac".

Set %int Thery

(nther #enetic $redis$sitin yu may have is a certain ;set $int; fr yur )ei#ht.?

The re#ulatin f fd inta"e and ut$ut activity and meta!lism7 is tremendusly cm$le+,intricate, and finely tuned. (lthu#h )e ta"e in clse t 10 millin calries ver the curse f adecade, !dy )ei#ht fr mst f us varies very little. We may ta"e in a little mre ne day, have anincrease in activity n anther 66 and yet, )ithut much thu#ht, mst $e$le naturally ad<ust and)ei#ht stays fairly sta!le. This $int f )ei#ht sta!ility is called a ;set $int;.

4ur set $int is #enetically determined. Sme $e$le are a!le t eat anythin# they desire,e+ercise little and still remain slim. n cntrast, thers stru##le )ith ri#id diets and e+ercise tlse )ei#ht. The lst )ei#ht is usually a cm!inatin f )ater, fat and muscle. nevita!ly,thu#h, the diet and e+ercise $r#ram cannt !e maintained, and all f the lst )ei#ht isre#ained, $lus a little !it mre. The re#ained )ei#ht is mstly fat.

What causes yur set $int t sa!ta#e yur !est intentins9

Bdy fat is re#ulated !y $rcesses in yur hy$thalamus a master #land in yur !rain7. 4urhy$thalamus chses the amunt f !dy fat it cnsiders ideal fr yur needs and then )r"sceaselessly t maintain that level.

f yu are lsin# )ei#ht !el) yur set $int, it )ill create hun#er si#nals that cause yu t eat.




t may als cause yu t cnserve ener#y !y sl)in# d)n meta!lism in rder t $rtect yurremainin# fat stres. n this case, yu need fe)er and fe)er calries t maintain yur )ei#ht.

f yu have ;thrifty #enes; and a hi#h )ei#ht ;set $int;, yu )ill find it *uite challen#in# t lsea si#nificant amunt f )ei#ht. )ever, it is entirely $ssi!le that yu can lse )ei#ht. But <ust

lsin# yur )ei#ht is nt the main $r!lem.

The main $r!lem is "ee$in# the )ei#ht ff. st $e$le are very resistant t maintainin# a !dy )ei#ht that is !el) their set $int. That8s $artly !ecause yur hy$thalamus is $uttin# uthrmnes that are tellin# yur !dy t #et !ac" t its )ei#ht set $int. Bariatric medicine themedical s$ecialty that studies !dy fat7 has recently !een fcusin# n h) t read<ust thehy$thalamic set $int in rder t maintain )ei#ht lss.?

nter$lay Bet)een @enes and =nvirnment

There are many hundreds, if nt thusands, f #enes that directly r indirectly influence fat

meta!lism and yur )ei#ht. any f them have nt yet !een identified. e#ardless, )e d"n) that envirnmental factrs can chan#e the !ehavir f #enes.

Based n )hat )e "n) at this $int in time, )e thin" it is $ssi!le t influence yur #enes t d a !etter <! in hel$in# yu t cntrl yur )ei#ht. 'ne )ay t d that is t $timiAe the *uality andcm$nents f yur diet.




0$- ,hat )a#es 1ou Hunry;

(s a )man )h has $lycystic vary syndrme, yu may have discvered that yu have a hardtime stayin# a)ay frm fd, es$ecially if yu are ver)ei#ht. n s$ite f tremendus)ill$)er, yu are driven t eat.

'r, even if yur )ill$)er $revails and yu dn8t vereat, yu are usually hun#ry and canntlse fat )ei#ht.

The reasn that yu are havin# these $r!lems is that the hrmnes that #vern yur a$$etite and fatre#ulatin are <ust nt )r"in# $r$erly.

There are dAens f hrmnes and ther si#nalin# mlecules that either stimulate r inhi!it fd

inta"e. They frm an e+ceedin#ly cm$le+ )e! f interrelatinshi$s.

4u may have heard that if yu culd <ust #et cntrl f yur insulin, yu )ill nt feel as hun#ryand yur )ei#ht )ill melt a)ay. While this is $artially true, it8s an versim$lificatin. n fact, yumay have numerus hrmnes r si#nalin# mlecules that are ut f !alance 66 eitherveractive r underactive.

There is n sin#le factr that #verns yur )ei#ht, yur fat meta!lism r yur hun#er. t is a !e)ilderin# cm!inatin f factrs, all interactin# r influencin# ne anther. (n im!alance rdistur!ance f ne si#nalin# mlecule )ill affect thers, )hich in turn )ill affect still thers.

N ne, includin# research scientists and dctrs, fully understands the functins andrelatinshi$s f all these varius si#nalin# mlecules, $articularly as they e+ist in each uni*ue)man. (nd, there are $r!a!ly additinal si#nalin# mlecules that haven8t yet !een discvered.

)ever sme !asic infrmatin a!ut this fascinatin# internal )rld is clear. n this cha$ter,)e8ll !riefly revie) a fe) f these hrmnes s that yu can !etter understand the cm$le+ityinvlved and )hy yu are havin# $r!lems.

) the un#er %rcess Wr"s

The amunt f fd yu eat is determined mainly !y the intrinsic desire fr fd called ;hun#er;.un#er means a cravin# fr fd, and is assciated )ith a num!er f sensatins. /r e+am$le, ifyu haven8t eaten fr many hurs, yur stmach under#es intense rhythmic cntractins calledhun#er $an#s.

The ty$e f fd yu $referentially see" is yur a$$etite. 4ur a$$etite hel$s yu chse the*uality f fd yu eat.

Satiety is the $$site f hun#er. t8s a feelin# f fulfillment in the *uest fr fd.




The hy$thalamus, a #land in the !rain, is the main cntrl center fr hun#er and satiety. t tellsyur !dy )hether it is hun#ry r nt. The hy$thalamus is es$ecially im$rtant !ecause it $rduces a variety f hrmnes that influence r determine the hrmne $rductin f therendcrine #lands, )hich in turn tell varius cells )hat t d.

The hy$thalamus is sensitive t hrmnal and ther feed!ac" si#nals frm the !dy. This

feed!ac" is used !y the hy$thalamus t decide )hat hrmnes t $rduce.

(n im$rtant feed!ac" mechanism is the level f #lucse !ld su#ar7 in the !ld. uch fthe fd yu eat #ets cnverted t #lucse 66 sme is used immediately fr ener#y, sme is stredas #lyc#en, and sme is cnverted !y the liver int fat fr later use. When the levels f #lucse

are l), the liver sends si#nals t the hy$thalamus that levels are l). The hy$thalamus inturn tri##ers )hatever ha!its yu have accumulated relatin# t fd see"in# and cnsum$tin.

The hy$thalamus actually tells yu mre s$ecifically )hat fds yu need, and seems t !e

res$nsi!le fr many f ur ;cravin#s.;

There are als certain hrmnes that are released )hen fd !e#ins t mve frm the stmach tthe intestines that si#nal the hy$thalamus that it8s time t st$ eatin#. There is als a hrmnereleased !y the fat cells themselves called le$tin that decreases a$$etite via the hy$thalamus.

/rm here n, )e8ll !riefly discuss three f the si#nalin# factrs that influence yur a$$etite andyur )ei#ht. There are dAens f factrs that )e culd discuss, !ut these may !e the nes yu haveheard a!ut r )ill hear a!ut.

@hrelin

@hrelin is a ;hun#er hrmne; that )as discvered in 1. ( lt f research is !ein# dne n#hrelin s yu may !e hearin# mre a!ut it.

t hel$s t re#ulate h) much fd yu eat and h) much )ei#ht yu #ain. n nrmal

individuals, #hrelin levels # u$ !efre meals, and d)n after meals.?5 =levated #hrelin tri##ersstrn# feelin#s f hun#er. n additin t re#ulatin# eatin# !ehavir, #hrelin may sl) yurmeta!lism and reduce yur a!ility t !urn fat.

@hrelin is secreted $rimarily in the stmach and intestines. Hery !ese $e$le )h have a#astric !y$ass $eratin t lse )ei#ht su!se*uently $rduce relatively little #hrelin, since theirstmach is smaller and $resuma!ly $rduces less #hrelin.?3 This may hel$ e+$lain )hy their

a$$etites decrease mar"edly after the sur#ery.

n slim $e$le, #hrelin ty$ically levels $ea"s ri#ht !efre a meal !ut ra$idly declines snafter)ards. That8s nt )hat ha$$ens )ith ver)ei#ht $e$le 66 their #hrelin remains steady !efre and after a meal.?? n ther )rds, since their #hrelin des nt decline after a meal, they)ere still hun#ry after eatin#.

(ls, dieters )h lse )ei#ht and then try t "ee$ it ff ma"e mre #hrelin than they did !efredietin#, )hich may hel$ t e+$lain )hy it8s s difficult t stay n a diet fr a ln# time, and )hy




s many d ;y6y; dietin#, )here they # ff the diet t !in#e fr a )hile, then return t thediet, and then !in#e a#ain

@hrelin and Diet

Since #hrelin is a recently discvered hrmne, much research still needs t !e dne tcnclusively determine h) the cm$sitin f the diet )uld affect #hrelin levels.

)ever, there is ne interestin# study frm the -niversity f Na$les, taly.? The researchers fed1 nn6!ese healthy )men meals that )ere either hi#h6fat r a hi#h6car!hydrate. @hrelindr$$ed after !th the hi#h6fat and hi#h6car! meals. )ever, it dr$$ed further after the hi#hcar!meals. n additin, the )men re$rted that the hi#h6car! meal did a !etter <! insu$$ressin# their feelin#s f hun#er.

(nther study, frm the -niversity f Washin#tn in Seattle, sh)ed that a l)6fat diet hel$edindividuals avid increases in #hrelin and thus avid hun#er.? They als lst )ei#ht.

'ther studies have sh)n that cnsum$tin f hi#h6#lucse meals su$$ressed $lasma levels f#hrelin, )hereas this res$nse )as less after hi#h6fructse meals.0 @lucse and fructse aresim$le su#ars that are fund in car!hydrates.

@lucse and fructse have identical chemical frmulas !ut the structure f their mlecules issli#htly different. Therefre they !ehave differently in the !dy. Since fructse is much s)eeterthan #lucse, and very chea$, it is fund thru#hut ur fd su$$ly. ntrducin# a lt f

fructse int yur !dy )ill d little t reduce yur #hrelin ;hun#er; hrmne, thus $r$ellin# yuin the directin f eatin# mre fd.

We !elieve that eatin# the ri#ht ty$e, *uality and *uality f car!hydrate is im$rtant frcntrllin# the hrmnes that #vern yur hun#er and the !ehavir f yur fat cells.

@hrelin and %&'S

Several studies su##est that )men )ith %&'S have disrdered #hrelin levels, r have anim$aired a!ility t re#ulate #hrelin.1 2 /r e+am$le, ne study cnducted at the -niversity f(delaide in (ustralia sh)ed that %&'S )men )ere less satiated and mre hun#ry after a mealthan nrmal )men. The #hrelin levels f the %&'S )men did nt decline after a meal as muchas the nn6%&'S )men. nterestin#ly, the cm$sitin f the test diets hi#h $rtein vs. standard

$rtein7 had n effect n #hrelin levels.

n a study f ver)ei#ht %&'S )men at the &enter fr ($$lied Bimedical esearch in

Bl#na taly, there is a ne#ative crrelatin !et)een #hrelin and insulin resistance the )rse theinsulin resistance, the l)er the #hrelin level. )ever, in ver)ei#ht nn6%&'S )men, there)as n such crrelatin. t8s nt clear t us )hat this means, althu#h it demnstrates that there is arelatinshi$ !et)een #hrelin and insulin resistance.

There a$$ears t !e sme inter$lay amn# calric inta"e, #lucse, insulin and #hrelin. t is ntclear )hether #hrelin stimulates r inhi!its insulin secretin. The authrs als re$rted a strn#




crrelatin !et)een decreased #hrelin and increased andrstenedine, )hich is a $recursr tteststerne. rever, the varies have a hi#h cncentratin f !indin# sites fr #hrelin,su##estin# that #hrelin may $lay sme "ind f rle in the $rductin f hrmnes frm thevaries.

There is much t !e learned a!ut #hrelin. What )e "n) at this $int is that #hrelin im!alances

ccur in %&'S. We dn8t "n) )hether !esity causes the #hrelin disrder, r )hether the#hrelin disrder causes the !esity.

The diet in this !" is intended t reduce insulin resistance. %ssi!ly, as insulin resistancediminishes and yu lse sme )ei#ht, yu )ill als !e mre sensitive t #hrelin and it )ill start tnrmaliAe.

&hlecyst"inin &&>7 and Satiety

&hlecyst"inin &&>7 is a hrmne secreted in the #astrintestinal tract )hen yu eat a meal. t

sl)s d)n the di#estive $rcess and functins as a shrt6term satiety si#nal t inhi!it fd inta"eand thus decrease meal siAe.

)ever, sme )men )ith %&'S have reduced &&> secretin after a meal and deran#eda$$etite re#ulatin. m$aired &&> secretin may $lay a rle in the #reater fre*uency f !in#eeatin# and ver)ei#ht in )men )ith %&'S.5

There may !e a num!er f factrs at $lay. ( $rimary factr is that shrt6term &&> must )r" incncert )ith the ln#6term hrmnal re#ulatrs f ener#y !alance, such as insulin and le$tin.nsulin and le$tin are revie)ed in the ne+t cha$ter7. The siAe and cm$sitin f yur meals )illinfluence insulin and le$tin. Since the calric siAe f the meal is $artly determined !y &&>, &&>

influences insulin and le$tin. )ever, as ln#6term re#ulatrs f yur !dy fat, insulin and le$tin)ill als influence &&>. n the ne+t cha$ter, )e discuss h) insulin resistance and le$tin resistancecan have serius cnse*uences fr yur )ei#ht and yur health. 4u may need t nrmaliAe insulinand le$tin in rder t #et &&> t nrmaliAe.

n additin, there is sme evidence t su##est that im$aired &&> ut$ut is assciated )ithincreased levels f teststerne.3 Sme f the e+cess teststerne may !e due t hi#h insulin andinsulin resistance. 'ur diet shuld hel$ t "ee$ yu insulin under cntrl and thus reduce yur $r$ensity t $rduce teststerne. The hi#h fi!er cntent f ur diet )ill als hel$ t sl) the

!rea"d)n f &&> and "ee$ yu feelin# satisfied fr ln#er.

Beta6=ndr$hin I S)eet &ravin#s

(nther !rain chemical is called ;!eta6endr$hin.; 'ne r t) f the $$ular diet !"smentin it, s let8s revie) it very !riefly.

4u may have heard a!ut a ;runner8s hi#h;, a eu$hric feelin# that ccurs )hen e+ercise causes therelease f endr$hins. Beta6endr$hin increases yur tlerance fr $hysical r emtinal $ain,decreases a$$etite and an+iety and may induce feelin#s f eu$hria.




Sme individuals a$$arently tend t have l)er levels f !eta6endr$hin. T cm$ensate,additinal endr$hin rece$trs are created and thus the cells can ta"e !etter advanta#e f)hatever !eta6endr$hins ha$$en aln#.

When !eta6endr$hins are l), yu may feel islated, inade*uate r hel$less. Sme may

e+$erience feelin#s f )ithdra)al, li"e a runner )h is $revented frm runnin#, r a dru# addict

)h des nt have access t dru#s.

Su#ar and s)eets are ca$a!le f increasin# !eta6endr$hins. This may $artially e+$lain )hysme $e$le #et a ;hi#h; !y eatin# s)eets and refined car!hydrate $rducts. These individuals are $redis$sed t !e *uite sensitive t endr$hins, feelin# )ell )hen they are hi#h, and feelin#

de$ressed )hen they are l).

There is sme evidence t indicate the %&'S )men have distur!ed !eta6endr$hin functin.(t least ne study has indicated that sme %&'S )men have a #reater !eta6endr$hin res$nse tdietary #lucse than nrmal )men.? f yu are ver)ei#ht, this culd mean that yu may tendt)ards s)eets t "ee$ yu !eta6endr$hin levels u$.

'ther studies have sh)n a clse assciatin f e+cess )ei#ht )ith increased !eta6endr$hinlevels in %&'S )men. Beta6endr$hins $lay a re#ulatry rle in the menstrual cycle, andthey a$$ear t influence insulin and luteiniAin# hrmne E7 levels. 0

'ur diet avids refined car!hydrates and su#ars that mi#ht cause e+cessive <um$s r s)in#s in !eta6endr$hins.

(s yu can see <ust frm ur shrt discussin f #hrelin, chlecyst"inin, and !eta6endr$hin,%&'S )men )ith a$$etite r ver)ei#ht $r!lems have multi$le hrmnal disrders.

( healthy diet, as utlined in this !", is a $)erful tl yu can use t start #ettin# yurhrmnes !ac" int !alance and t #et them t d their <! mre efficiently.

'ur diet hel$s yu )ith hun#er and ener#y !alance in !asic )ays:

M %rvides all f the c6factr nutrients yu need t ma"e hrmnes )r" mre efficiently. M s

free f refined car!hydrates and su#ars that cause hrmnes t verreact.

M &ntains $lenty f $lant fi!er and healthy fats )hich sl) d)n the a!sr$tin f dietary

starches and su#ars int the !ldstream.

M s free f chemicals and additives that may interfere )ith hrmnal si#nalin#.

M &ntains essential fatty acids that su$$rt cmmunicatin !et)een cells and hrmnes.




0$0 <(/il T.ins<' Insulin Resistance and *eptin Resistance

n this cha$ter, )e8ll tal" a!ut insulin and le$tin, t) hrmnes that d much t determine yurhrmne status, h) yur re$rductive tract functins and h) fat yu are.

Ee$tin is a hrmne $rduced in yur fat cells. nsulin is $rduced !y yur $ancreas #land.(lthu#h these t) hrmnes and their rece$trs a$$ear unrelated and structurally distinct, they

e+ert verla$$in# effects n the hy$thalamus #land in yur !rain. The hy$thalamus is the;cntrl center; fr maintainin# yur ener#y !alance, that is, h) fat r lean yu are. nsulin andle$tin "ee$ yur hy$thalamus infrmed a!ut the status f the ener#y stres in yur !dy. Theyals a$$ear t !e a!le t ;crss6tal"; )ith each ther in the hy$thalamus.

Defects in either insulin r le$tin si#nalin# in the central nervus system and !rain result in

vereatin#, distur!ed !ld su#ar !alance, re$rductive dysfunctin and )ei#ht #ain.

t is cmmn fr )men )ith %&'S r thse )h have fertility $r!lems t have e+cessivelyhi#h levels f insulin insulin resistance7, es$ecially if they are ver)ei#ht. What is nt s )ell"n)n is that there is anther hrmne, le$tin, that is als disrdered in many %&'S )men.

f yu are ver)ei#ht and infertile, yu may have !th insulin resistance, and le$tin resistance.Eet8s revie) these t) centrally im$rtant hrmnes.

nsulin

f yu adhere t any f the diets that are $$ular tday, $lease read this sectin carefully.

%$ular diet )riters have made insulin the ;!ad #uy;, the hrmne that ma"es yu fat. They saythat if yu cut ut the car!s, yur !ld su#ar )ill nt rise as much )hen yu eat a meal. isin# !ld su#ar tri##ers an increase in insulin, )hich causes e+cess ener#y calries7 t !e stredint cells.

nsulin has !een characteriAed as the ;!esity; hrmne !ecause it causes fat cells t ta"e in

#lucse !ld su#ar7 )hich is cnverted t fat, and it inhi!its the cells frm !rea"in# d)n fat sthat it can !e !urned as ener#y.

(ctually, an increasin# !dy f evidence indicates that insulin can als !e thu#ht f as an ;anti6

!esity; hrmne, !ecause it can su$$ress fd inta"e and thus $revent )ei#ht #ain and !esity.

t a$$ears that many are em$hasiAin# the shrt6term effects f insulin !ut i#nrin# its ln#6termeffects.

nsulin is a ln#6term re#ulatr f fd inta"e, ener#y !alance, and !dy fat1. nsulin secretinfrm the $ancreas #land is stimulated )hen yu eat and di#est #lucse frm car!hydrate andamin acids frm $rtein.




Bth fastin# insulin levels and insulin res$nses t meal in#estin crrelate )ith !dy fat.(ccrdin#ly, ver a 26hur $erid, verall insulin secretin and the insulin levels in thecirculatin are $r$rtinal t !th the amunt f !dy fat, and t recent car!hydrate and $rtein inta"e. n ther )rds, the fatter yu are, the mre insulin yu )ill have in circulatin

!et)een meals. (nd, yu )ill $rduce mre insulin in res$nse t a meal cntainin#

car!hydrate and $rtein than a lean $ersn )uld $rduce.

nsulin rece$trs e+ist in a num!er f !rain re#ins that re#ulate feedin# !ehavir, includin# thehy$thalamus. nsulin trans$rt int the !rain is nt ra$id, ccurrin# ver a $erid f hurs aftercirculatin# insulin cncentratins increase after a meal. The sl) trans$rt indicates that insulin $lays a rle in the ln#6term re#ulatin f !dy fat rather than as a shrt6term satiety si#nal.

)ever, insulin des nt act alne in the hy$thalamus t reduce fd inta"e. t )r"s incn<unctin )ith le$tin and ther hrmnes t $rduce a cm!ined effect.

n additin t inhi!itin# fd inta"e, insulin increases !urnin# f calries. Thus, insulin can

mdulate ener#y !alance !y inhi!itin# ener#y inta"e and !y increasin# therm#enesis the !urnin# f calries t $rduce heat7.

Sme researchers thin" that insulin si#nalin# in the !rain limits fd inta"e and that ver the

ln# term, insulin secretin functins as a ne#ative feed!ac" si#nal t cntrl calric inta"e and !dy fat.2

)ever, a miscnce$tin that insulin causes )ei#ht #ain and !esity has evlved !ecauseinsulin )r"s in the tissues t increase fat synthesis and stra#e. The idea that insulin $rmtes!esity has led t $$ular diets that $r$se t induce )ei#ht lss !y avidance f fds that

stimulate insulin secretin.

But )e need t distin#uish !et)een insulin res$nses t meals in )hich circulatin# insulincncentratins ra$idly rise and then return t !aseline levels )ithin a shrt $erid f time 66 and

the chrnic e+cessively hi#h levels f insulin !ein# $rduced !y the $ancreas !ecause f insulinresistance.

n fact, increased insulin secretin in res$nse t !ld su#ar is $redictive f a smaller de#ree fsu!se*uent )ei#ht #ain, rather than a factr leadin# t #reater )ei#ht #ain and !esity. nsulin $lays a critical ln#6term rle in !alancin# yur ener#y and )ei#ht.

Dietary /at and nsulin

nsulin cntent in the hy$thalamus #land in the !rain is increased after hi#h car!hydrate meals, !ut nt after hi#h fat meals. This is li"ely due t the much smaller circulatin# insulin res$nses)hen hi#h fat meals are cnsumed. f insulin in the hy$thalamus des nt increase, thehy$thalamus is less effective in cntrllin# yur fd inta"e and the amunt f fat yu arecarryin#.




n d#s, chrnic cnsum$tin f a hi#h fat diet im$airs insulin trans$rt t the !rain, and theim$airment $redicts )ei#ht #ain in res$nse t the hi#h fat feedin#. f insulin canntefficiently #et t the hy$thalamus, then the hy$thalamus cannt d its fat6re#ulatin# <!.

The effects f reduced insulin secretin and reduced insulin trans$rt t the !rain culd

cntri!ute t the increased calrie inta"e and !esity !served in animals and humans

cnsumin# hi#h fat diets.

The nsulin 6 &&> &nnectin

There may !e a syner#istic relatinshi$ !et)een insulin as a ln#6term si#nal in re#ulatin#

ener#y !alance, and &&> chlecyst"inin7 as a shrt6term satiety si#nal. &&> )as discussed inthe $revius cha$ter7.

n e+$eriments )ith !a!ns, administratin f !th insulin and &&> resulted in a 50Jreductin in calrie inta"e. nsulin8s actin in the !rain a$$eared t enhance the

mealsu$$ressive effect f &&>.

The nsulin 6 Sertnin &nnectin

Sertnin is a !rain chemical )ith several im$rtant functins thru#hut the !dy, includin#md and a$$etite re#ulatin. Sertnin is made frm try$t$han, an amin acid. Whensertnin is l), yu may feel de$ressed and !e in the md t eat smethin#.

nsulin cntrls sertnin synthesis. t causes stred try$t$han t !e released and trans$rted

int the !rain )here it is cnverted int sertnin.

When yu eat car!hydrates r smethin# s)eet, insulin increases in rder t cntrl the !ldsu#ar. The insulin increase als causes sertnin t increase, and thus yu feel !etter after havin#a car!hydrate. This is )hy dietin# )men )ith l) sertnin tend t devel$uncntrlla!le car!hydrate cravin#s.

But su$$se yu8re n a l) car! hi#h $rtein, hi#h fat7 diet in rder t lse )ei#ht and #et yurinsulin under cntrl 66 )hat ha$$ens then9 Since the !ld su#ar derived frm yur diet isl)er, yu insulin is als l)er, and s is yur sertnin. When yur sertnin is l), yu )illnt !e in the !est f mds. 4u may find yurself snea"in# a fe) car!s, even thu#h they arent all)ed in yur diet.

nsulin esistance

nsulin resistance is a cnditin )here the !dy des nt fully res$nd t insulin. When cellsand tissues d nt fully and efficiently res$nd t insulin, critical meta!lic )r" cannt #etdne. /r e+am$le, !ld su#ar #lucse7 frm fd cannt !e stred int cells.




(nther $r!lem is that the hy$thalamus #land may !e insulin resistant. n this case, insulinsent t the hy$thalamus )n8t !e ;heard; !y the hy$thalamus, and thus it cannt $r$erlye+ercise its fd inta"e cntrl functin nr its ener#y6!alancin# functin.

T cm$ensate fr the lac" f !dy8s res$nse t insulin, the $ancreas #land $rduces additinal

insulin. This creates a cnditin called ;hy$erinsulinemia;, r chrnically hi#h levels f insulin in

the !ld.

Hery hi#h levels f any hrmne, such as insulin, can !e distur!in# r even t+ic t the cells. S,t $rtect themselves frm t much insulin, they !ecme mre insulin resistant.

We n) have a chic"en6and6e## $r!lem, )here insulin resistance causes chrnically hi#hlevels f insulin, and chrnically hi#h levels f insulin create mre insulin resistance.

The endless cycle f insulin resistance and hy$erinsulinemia, !y direct actin n the tissues and

indirectly via the hy$thalamus, $revents the !rea"d)n f fat de$sits fr ener#y, and remves the !ra"es n eatin# mre fd.

There are many reasns fr insulin resistance, includin# #enetic factrs. n this !", )e arecncerned nly )ith the dietary factrs that can reduce insulin resistance and thus all) yu t !urn mre fat and !etter cntrl yur a$$etite.

The #al f ur diet is t !rea" the cycle f insulin resistance. 'nce insulin resistance hasdiminished, yur hrmnes, )ei#ht and a$$etite )ill start t nrmaliAe.

Ee$tin

Ee$tin, a hrmne $rduced !y yur fat cells, is invlved in re$rductin and ln#6term )ei#htand a$$etite re#ulatin. t si#nals the hy$thalamus #land in yur !rain )hen fat cells are full.The hy$thalamus uses this infrmatin t maintain ener#y hmestasis !alance7 in yur !dy.

Ee$tin levels shuld !e in a !alance, nt t hi#h and nt t l).

E) levels can result in fd cravin#s. %e$le )ith le$tin deficiency r defects in the le$tin

rece$tr vereat and are severely !ese. Small dses f le$tin reduce vereatin# and cause lssf fat )ei#ht in le$tin6deficient $e$le. )ever, administratin f le$tin t $e$le )ith nle$tin deficiency induces nly a mdest and varia!le )ei#ht lss. Ee$tin is nt an ;anti6!esity;hrmne.

f l) le$tin stimulates eatin#, yu )uld thin" that hi#h le$tin levels )uld inhi!it eatin#. But

this is nt the case, es$ecially )ith ver)ei#ht individuals. 'ver)ei#ht )men tend t have hi#herle$tin levels than lean )men, !ut that desn8t st$ them frm eatin#.

t8s thu#ht that seriusly ver)ei#ht $e$le may !ecme resistant t the effects f le$tin, anddes$ite hi#her circulatin# levels f the hrmne, d nt e+$erience its !eneficial effects. Ee$tinresistance culd result frm decreased le$tin trans$rt t the hy$thalamus #land in the !rain ,rim$aired le$tin rece$trs.5




n additin t sendin# si#nals t the hy$thalamus, le$tin a$$ears t reduce cravin#s fr s)eet fds !y alterin# taste rece$trs n the tn#ue. Therefre, either a lac" f le$tin, r le$tinresistance, may cntri!ute t a ;s)eet tth;. n mice, it has !een sh)n that a lac" f le$tin, rdefects in the le$tin rece$trs, causes their taste !uds t $refer s)eets, s they eat mre s)eets.3

This le$tin rece$tr defect mi#ht !e descri!ed as ;le$tin resistance;, )here even a nrmal level fle$tin is nt enu#h t su$$ress the desire fr s)eets.

Ee$tin and nsulin nfluence =ach 'ther

nsulin res$nses t meals are the $rimary cause f chan#es f le$tin levels. nsulin increasesle$tin $rductin indirectly via its effects n fat cell meta!lism.

&nversely, le$tin has direct inhi!itin# effects n insulin and insulin secretin !y inhi!itin#insulin #ene activity and insulin secretin.

nsulin and Ee$tin use sme f the same si#nalin# $ath)ays, su##estin# they may have a

cm!ined effect n the hy$thalamus #land.?

Ee$tin and &&>

(n im$rtant interactin !et)een le$tin as a ln#6term re#ulatr f ener#y !alance and the shrt6term satiety si#nal &&> has recently !een demnstrated.100 The syner#istic actins f le$tin and&&> n fd inta"e are an e+am$le f the inte#ratin f ln#6term and shrt6term si#nalsre#ulatin# ener#y !alance. &&> may )r" mre effectively if le$tin resistance can !e reduced.

Ee$tin, %&'S and /ertility

Ee$tin als $lays a rle in fertility and re$rductin.101 ere is sme f the relevant evidence)e8ve #athered. t8s $retty technical, !ut the #ist f it is that a le$tin im!alance cntri!utes t)ei#ht and fertility $r!lems.

'varian fllicle cells have le$tin rece$trs, s le$tin may directly affect varian functin. (ls,

le$tin may stimulate #nadtr$in6releasin# hrmne @n7 release frm the hy$thalamus as)ell as luteiniAin# hrmne E7 and fllicle stimulatin# hrmne /S7 secretin frm the $ituitary. (ll f these hrmnes are invlved in yur a!ility t vulate and !ecme $re#nant.

( synchrnicity f E and le$tin $ulses

has !een !served in healthy )men, su##estin# that le$tin

$r!a!ly als re#ulates the e$isdic secretin f E. Ee$tin levels and le$tin $ulses fr %&'S)men is similar t )men )ith re#ular vulatry cycles, althu#h the synchrnicity !et)een E and le$tin $ulses in %&'S )men is )ea"er and sme)hat ut f $hase )ith E ascm$ared t cyclin# )men.102

Sme researchers thin" that the ina$$r$riate E secretin $attern in %&'S )men may !e due tle$tin resistance.10 (s yu "n), ina$$r$riate E secretin $revents vulatin.




There is sme evidence that estr#en causes an increase in le$tin levels )hile andr#ens malehrmnes7 and insulin resistance )ill su$$ress le$tin levels.10 105

'ver)ei#ht )men )ith %&'S have le$tin levels similar t ver)ei#ht )men )ithut %&'S.)ever, ver)ei#ht and !ese %&'S )men )ith hi#her levels f insulin a$$eared t $rduce

insufficient le$tin fr a #iven fat mass.103 This issue is im$rtant !ecause ade*uate le$tin

$rductin and le$tin sensitivity a$$ears t !e re*uired fr ln#6term )ei#ht lss, es$ecially if yuare n a l)6fat )ei#ht6lss diet.10?

Ee$tin is influenced !y diet, #enetics, #ender, amunt f fat )ei#ht, and a su!stantial num!er fther hrmnes Wmen seem t have hi#her incidence f le$tin resistance than men, su##estin# a $ssi!le interactin )ith estr#en. Wmen )ith %&'S and infertility ften have multi$lehrmnal disrders, includin# e+cessively hi#h levels f estr#en, insulin, insulin resistance, andcrtisl a stress hrmne7. These hrmne im!alances culd cntri!ute t le$tin resistance,es$ecially in ver)ei#ht %&'S )men.10 10 110

Ee$tin and Diet

/ats and su#ars a$$ear t affect le$tin $rductin.

/at and Ee$tin.

The amunt and ty$e f fat in the diet a$$ears t ma"e a difference in le$tin $rductin. Studiesf rats have sh)n that fish il r $lyunsaturated ils all)ed hi#her le$tin $rductin that didsaturated animal fats.111 'ther studies have sh)n that rats n a ln#6term hi#h6fat dietdevel$ed sme level f le$tin resistance, re#ardless f )hether the animals )ere lean r fat.112

( diet hi#h in saturated fats may cntri!ute t le$tin resistance, as sh)n in a study f at the St.Euis -niversity Schl f edicine.11 Ee$tin resistance a$$ears t arise frm im$aired le$tintrans$rt acrss the !ld6!rain !arrier, defects in le$tin rece$tr si#nalin#, and ther meta!lic !lc"ades.

The researchers demnstrated that mil", fr )hich fats are J tri#lycerides, immediately

inhi!ited le$tin trans$rt acrss the !ld6!rain !arrier. n cntrast, fat6free mil" )as )ithuteffect. i#h levels f tri#lycerides may underlie the im$airment in the !ld6!rain trans$rt fle$tin.

f yu are ver)ei#ht and have %&'S, there8s a #d $r!a!ility yu have elevated tri#lycerides. f

s, the tri#lycerides may !e causin# yu t !e le$tin6resistant.

Su#ars and Ee$tin.

The amunt and ty$e f car!hydrate als affects le$tin. Since le$tin $rductin is de$endent ninsulin8s meta!lism f #lucse in fat cells, meals hi#h in car!hydrate, )hich induce lar#erafter6meal insulin and #lucse increase, tend t increase circulatin# le$tin mre than l)6car!hydrate meals d.




( study cnducted at the & Dunn &linical Nutritin &entre in =n#land cm$ared the effects ver3 mnths f a l)6fat, cm$le+6car!hydrate diet, a l)6fat, sim$le6car!hydrate diet, and a cntrldiet in ver)ei#ht vlunteers )ith sym$tms f meta!lic syndrme a cnditinsimilar t dia!etes and %&'S7.11 Wei#ht lss )as #reatest in the l)6fat, cm$le+6car!hydrate#ru$. These data su##est that l)6fat, hi#h6car!hydrate diet may have reduced the level f fat, aneffect that culd !e caused in $art !y a ln#6term increase in le$tin $rductin.

/ructse is ne frm f car!hydrate that is es$ecially $r!lematic.115 The di#estin, a!sr$tin, andmeta!lism f fructse is different frm #lucse. -nli"e #lucse, fructse des nt stimulate insulinsecretin r enhance le$tin $rductin. Because insulin and le$tin act as "ey si#nals in the re#ulatinf fd inta"e and !dy )ei#ht, dietary fructse may cntri!ute t cntinued eatin#, increased calricinta"e, and )ei#ht #ain.113

/ructse, $rimarily in the frm f ;hi#h6fructse crn syru$;, is $lentiful in the $rcessed fds )ehave !ecme accustmed t eatin# and drin"in#. S)eetened !evera#es tend t use hi#h fructse

crn syru$. They als $ac" a lt f calries, s $e$le )h cnsume a lt f fructse tend t alscnsume t many ttal calries.

n additin, liver meta!lism f fructse favrs $rductin f tri#lycerides !ld fats7, )hich arethen trans$rted t the fat cells and stred as fat. (s )e said earlier, elevated tri#lycerides maycntri!ute t le$tin resistance.

( recent study cnducted at the -niversity f %ennsylvania illustrates these $ints.11? T)elvenrmal )ei#ht )men )ere #iven test meals, ne )ith a fructse6s)eetened !evera#e, and ne)ith a #lucse6s)eetened !evera#e. When the fructse )as cnsumed, the !ld su#ar andinsulin res$nse t the meal $lummeted. But #hrelin, a hrmne that stimulates hun#er, did ntdr$ as much as )ith the #lucse !evera#e. (nd finally, the fructse meals $rduced a ra$id and $rln#ed elevatin f tri#lycerides. This is e+actly the meta!lic $attern yu d nt )ant t

have. n ther )rds, yur hun#er6stimulatin# hrmne #hrelin7 is s)itched ;n;, and yurhun#er6su$$ressin# hrmne le$tin7 is s)itched $artially ;ff; !ecause f le$tin resistance.

Ee$tin and =+ercise

( study f rats at the -niversity f @uel$h in &anada su##ests that re#ular e+ercise may hel$ t

reduce le$tin resistance. ats )ere $ut n a hi#h6fat diet and all)ed t d endurance trainin# rremain sedentary. The sedentary #ru$ devel$ed le$tin resistance. n cntrast, the e+ercised rats)ere a!le t maintain their le$tin sensitivity in s$ite f the hi#h6fat diet.11

(nther study, at the /irst -niversity /aculty f edicine in Tur"ey, sh)ed that a 126)ee"e+ercise $r#ram si#nificantly reduced le$tin levels in !ese )men. 11

These and ther studies su##est that e+ercise can have a nrmaliAin# effect n le$tin levels andthus reduce le$tin resistance.

This is #d ne)s fr ver)ei#ht %&'S )men, )h may have !th a!nrmally hi#h levels fle$tin and le$tin resistance. e#ular e+ercise and a healthier diet )ill result in !rin#in# le$tinint a mre nrmal ran#e. ( nrmaliAed le$tin level )ill cause le$tin resistance t diminish.




Summary

There is n) cnsidera!le scientific cnsensus that the fat cell hrmne le$tin and the $ancreatic

hrmne insulin are im$rtant re#ulatrs f fd inta"e and ener#y !alance.

The effects f dietary fat and fructse, resultin# in decreased insulin secretin and le$tin $rductin, and in reduced su$$ressin f #hrelin, is a si#nificant mechanism frvercnsum$tin f calries, )ei#ht #ain, and !esity.

'ur diet is intended t reduce !th insulin resistance and le$tin resistance.

( healthy diet, as utlined in this !", is a $)erful tl yu can use t start #ettin# yurhrmnes !ac" int !alance and t #et them t d their <! mre efficiently.

'ur diet hel$s yu )ith hun#er and ener#y !alance in !asic )ays:

M %rvides all f the c6factr nutrients yu need t ma"e hrmnes )r" mre efficiently. M sfree f refined car!hydrates and su#ars that cause hrmnes t verreact.

M &ntains $lenty f $lant fi!er and healthy fats )hich sl) d)n the a!sr$tin f dietary

starches and su#ars int the !ldstream.M s free f chemicals and additives that may interfere )ith hrmnal si#nalin#.

M &ntains essential fatty acids that su$$rt cmmunicatin !et)een cells and hrmnes.



The Natural Diet Slutin fr %&'S and nfertility ?0

0$2 Ho. Calorie Density )a#es 1ou Fat

( calrie is a unit f ener#y. The mre calries yu cnsume, the mre ener#y yu ta"e in. fyu ta"e in mre ener#y than yu !urn ff, yu )ill #ain )ei#ht.

( steady stream f research is sh)in# that )e cnsume a lt mre calries than )e thin", frt) reasns:

M %rcessed fd are ;calrie6dense;, meanin# that there is a hi#h num!er f calries in a#iven )ei#ht f fd.

M We are eatin# much lar#er fd $rtins than in the $ast.

f yu8re havin# a $r!lem )ith )ei#ht, yu can hel$ yurself !y avidin# calrie6dense fdsand eatin# smaller $rtins. ;&alrie density; refers t the num!er f calries in an unce f

fd.

T !etter understand the challen#e f calrie density, let8s revie) sme f the latest research.

&alrie Density, Nt /at &ntent, (ffects nta"e

The calrie density f fds, rather than the fat cntent, affects h) many ttal calries yu )ill eatin a meal.120 121 n a recent study, )men ate varius ty$es f meals, and )ere all)ed t eat as muchas they )anted.

n ne $art f the study, l)6calrie6dense meals )ere cm$ared t hi#h6calrie6dense meals. Bthmeals )ere ;l) fat;. The l)6density fds cntained 1 calries $er unce, )hile the hi#h6density fds cntained 5 calries $er unce. Wmen cnsumed 13J fe)er ttal calries )hen

they ate the l)6calrie6dense meal.

n anther $art f the study, hi#h6calrie6dense, hi#h6fat fds cntainin# 3J fat )eresu!stituted fr hi#h6calrie6dense, l)6fat fds cntainin# 13J fat. 4u )uld e+$ect the ttal

calries cnsumed in the hi#h6fat meal t !e mre than )ith the l)6fat meal. That )as nt the case.The ttal calries cnsumed durin# the meal )as the same fr !th meals.

These results indicate that )hen a $rtin f the diet )as mani$ulated, the calrie density, !ut

nt the fat cntent itself, f the fds affected ttal calrie inta"e f meals cnsumed !y )men.

%erce$tins ay Tric" 4u int =atin# re &alries

( study at %enn State -niversity demnstrated that infrmatin a!ut the fat cntent f a fd

can influence ttal calrie inta"e f meals.122 n this study, )men )ere #iven a fi+ed amunt f threedifferent y#urts l)6fat and l)6calrie l)6fat and hi#h6calrie hi#h6fat and hi#h6calrie7, r n y#urt, fll)ed !y lunch and then dinner. alf f the )men received




infrmatin, in the frm f a la!el, a!ut the fat cntent f the y#urts the ther half received ninfrmatin.

Wmen )h received the infrmatin cnsumed mre calries at lunch after eatin# y#urtla!eled ;l)6fat; than after eatin# a y#urt la!eled as ;hi#h6fat;. The $$site res$nse )as seen in

)men )h did nt receive infrmatin.

When calries cnsumed at dinner )ere included in the analyses, verall inta"e )as still

si#nificantly #reater in the )men )h received infrmatin and ate a ;l)6fat; y#urt !efremeals.

=+ce$t fr the y#urt la!elin#, the cntents f the meals )ere essentially the same. We can

s$eculate that the $erce$tin f eatin# a ;l) fat; fd $rvided a ratinale fr the )men t eatmre f ther fds at the meals.

Su$ r Salad 6 T) Ways t &ut &alries 'ut f 4ur eals

educin# the num!er f calries $er unce f fd is an easy )ay t cut calries )ithut feelin#de$rived r hun#ry.

%enn State researchers have discvered a cu$le f )ays t d this. T

=at Eess, Start a eal )ith a E)6&alrie Salad

=atin# a salad at the !e#innin# f a meal may cause yu t eat less fd and thus cut calries)ithut feelin# de$rived.12

n a recent study, )men )ere #iven different salads as a first curse t a meal. The salads came int) siAes, cu$s and 161F2 cu$s. =ach siAe salad had different amunts f cheese and saladdressin#, s that each siAe salad had a l), medium, and hi#h calrie versin.

(s cm$ared t )men )h had n salad at all !efre a meal, the )men )h first had a ;l)calrie; lar#e salad ended u$ cnsumin# 12J fe)er calries fr the )hle meal. Wmen )hfirst ate a small l) calrie salad cnsumed ?J fe)er calries fr the entire meal.

n cntrast, thse )men )h had a lar#e hi#h6calrie salad lts f cheese and salad dressin#7actually ended u$ eatin# 1?J mre calries in the meal than the )men )h ate n salad at all.

This study su##ests that if yu have a #d6siAed l)6calrie #arden salad !efre a meal, yu)ill cnsume su!stantially fe)er calries fr the ttal meal.

f yu find yurself eatin# mre at a meal than yu li"e, )e recmmend that yu have a siAea!lemi+ed #arden salad first. -se nly a small amunt f dressin#, r a dressin# that is l) incalries. (ls, dn8t add cheese, ham, lunchen meats r ther fatty animal fds. Sme avcad is'>. =at at least 26 cu$s f #arden salad !efre startin# the rest f yur meal.

4u may !e $leasantly sur$rised t find that even thu#h it feels li"e yu8re eatin# a lt f fd,yu8ll actually !e reducin# yur ttal calrie inta"e. The study su##ests a 12J reductin in




calries is $ssi!le, )hich is *uite si#nificant. &alrie reductin is a $rven )ay t im$rvesym$tms f %&'S.

Su$ a"es 4u /eel /uller

t8s "n)n that addin# )ater t a meal reduces its calrie density and ma"es yu feel full sner.

But shuld drin" )ater )ith the meal, r shuld yu add the )ater t the fd itself9

4u8re $r!a!ly thin"in# it desnCt ma"e any difference. (fter all, )ater is )ater. )ever, a studyinvesti#ated h) )ater shuld !e ta"en )ith a meal. 12

T)enty6fur lean )men cnsumed three test lunches. (t the !e#innin# f the lunches, the)men )ere #iven a servin# f either chic"en rice casserle )ith a #lass f )ater, r chic"en ricesu$. The su$ cntained the same in#redients, num!er f calries, and amunt f )ater as thecasserle and #lass f )ater.

When the )men had su$ at the !e#innin# f lunch, they cnsumed nly a!ut 1,20 calries at

lunchtime, )hereas they cnsumed a!ut 1,35? calries )hen they ate the casserle and a #lassf )ater.

The authrs f the study cncluded that cnsumin# fds )ith a hi#h )ater cntent is mreeffective at reducin# su!se*uent calrie inta"e than drin"in# )ater )ith fd. /r sme reasn,)ater in the fd itself made the )men less hun#ry and they sim$ly ate less fd. n cntrast,drin"in# )ater se$arately des nt seem t tri##er si#nals f satiety.

The same $rinci$le a$$lies t )hle ve#eta!les and fruits, )hich have a hi#h )ater cntent. 125 The)hle ve#eta!le r fruit is mre fillin# than a $rcessed r dried versin and sme )ater. /r

e+am$le, yu )uld feel mre satisfied if yu ate 20 #ra$es as $$sed t 20 raisins and a

s)all) f )ater.

/eelin# full de$ends n eatin# a satisfyin# amunt f fd. Tiny $rtins f fd )n8t ma"eyu feel satisfied n matter h) much )ater yu drin" n the side. The calrie density f fd,the rati f calries t the )ei#ht f fd7 is )hat cunts. The l)er the calrie density, the !etterP




0$3 Portion Control

f yu8re tryin# t lse )ei#ht, $rtin cntrl )ill !e a "ey element in yur success. )ever, itseems that almst n ne can st$ eatin# if their $late has e+tra fd, accrdin# t recent trendsand studies.

The increasin# siAe f (merican8s )aistlines ver the $ast 0 years has cincided )ith a shar$increase in fd $rtin siAes inside and utside the hme.

n a recent study, data )as analyAed frm natinal surveys cnducted !et)een 1?? and 1 andincludin# mre than 3,000 $e$le.123 t )as fund that $rtin siAes and calric inta"e fr s$ecificfd ty$es have increased mar"edly )ith #reatest increases in fd cnsumed at fast fdesta!lishments and in the hme.

The servin# siAe f an avera#e sft drin", fr instance, increased frm 1 unces and 1

calries t nearly 20 fluid unces and 1 calries. The avera#e cheese!ur#er #re) frm 5.unces t ?. unces, s)ellin# frm ? t 5 calries.

Since an additinal 100 calries a day can translate int 10 e+tra $unds a year, the studyunderscres the need t cntrl $rtin siAe as a )ay t cntrl )ei#ht.

%e$le %refer Ear#er %rtins 66 and Will =at Them

We h$e that yu8re nt amn# the ty$ical (merican, )h seems t $refer eatin# lar#er $rtinsf fd.

When $e$le have lar#er meal $rtins !efre them, they tend t eat mre fd and thus in#estmany mre calries than they need, accrdin# t studies at %enn State -niversity. 12? =ven )rse,they dn8t feel any fuller r mre satisfied than $e$le )h eat smaller $rtins.

=ach )ee", the $artici$ants in this study )ere served the macarni and cheese in ne f fur $rtins ran#in# frm t) and a half t five cu$s. The $artici$ants )ere re*uired t eat all f thecarrts and chclate !ar that )ere als included in the meal !ut culd eat as little r as much f the

macarni and cheese as they )anted.

'ne #ru$ received the different amunts f macarni and cheese $re6$rtined n a dinner $latefrm )hich they ate. (nther #ru$ received the different $rtins in a servin# dish and culd sc$as much f the entrUe as they li"ed nt their $lates.

n !th cases, the $artici$ants ate mre )hen mre fd )as availa!le !ut didn8t re$rt feelin#any fuller after eatin#. The !i##er the $rtin, the mre the $artici$ants ate. 'n avera#e, they ate

0J mre frm a five6cu$ $rtin f macarni and cheese than frm ne half its siAe.




Ear#e %rtin %lus i#h &alrie Density 6 ( Du!le Whammy

What ha$$ens )hen yu cm!ine lar#e fd $rtins )ith hi#h6density fds9 (ccrdin# tanther study frm %enn State -niversity, the calrie density and the $rtin siAe actinde$endently t increase ttal calrie inta"e.12

n this study, a #ru$ f )men ate !rea"fasts and dinners that )ere standardiAed. But the mainentree at lunch )as frmulated t vary in calrie density as )ell as $rtin siAe. The lunch entree)as a $asta !a"e made frm medium shells, Aucchini, !rccli, carrts, nins, tmat sauce and $armesan, mAAarella and rictta cheese. The calrie density )as chan#ed !y varyin# the $r$rtins f in#redients. The amunt served )as als varied frm 2 cu$s u$ t 61F2 cu$s.

Ear#e $rtin siAe alne increased calrie inta"e !y 20J. i#h calrie density alne increasedinta"e !y 23J. T#ether, lar#e $rtin siAe and hi#h calrie density increased calrie inta"e !y a)h$$in# 53JP

When the )men ate a smaller meal f l)er calrie density, they cnsumed 221 fe)er calries,

and they felt <ust as full and satisfied as )hen they had cnsumed a lar#er meal f hi#her calriedensity.

f yu have a challen#e )ith )ei#ht, )e recmmend that yu nt e+$se yurself t lar#e $rtins f fd at a time. ave a smaller $rtin. Then )ait and see h) yu feel !efredecidin# t #et mre fd. &hances are, yu8ll !e satisfied )ith the mre mderate6siAed $rtin.

Bin#e =atin# and %&'S

Sme )men )ith %&'S have re$rted t us that they are !in#e eaters, eatin# until theirstmachs hurt and they cannt eat anther thin#.

(n assciatin !et)een !in#e eatin# and the $resence f $lycystic varies )as fund in J fthse )ith %&'S in ne study.12 Sme researchers sus$ect that $lycystic varies andmenstrual irre#ularities are characteristics f )men )h maintain nrmal !dy )ei#ht, yetfluctuate !et)een starvatin and !in#e eatin#.

nsulin resistance due t hu#e fluctuatins in calrie in#estin, es$ecially car!hydrates, may

cntri!ute t the devel$ment f $lycystic varies and %&'S.

%rtin cntrl and meals n a re#ular schedule is ne )ay t reduce chatic eatin# $atterns.




0$4 Is Calorie Restriction a 9ood Idea;

( calrie is the amunt f ener#y necessary t raise the tem$erature f 1,000 #rams 2.2 $unds7 f)ater !y ne de#ree &elsius 1.V /7.

Dietary calries cme frm $rteins, car!hydrates, fats, and alchl.

&alries are used t $rvide ener#y t yur cells s they can functin, and t $rvide heat s yu canstay )arm.

f yu cnsume mre calries than yu !urn, the remainder is stred as #lyc#en r fat. 'ne#ram f fat cntains calries. Therefre, a $und f !dy fat hlds a!ut ,100 stred calries.

( )man mi#ht cnsume any)here frm 00 t 2,500 calries $er day, althu#h sme )mencnsume mre than 2,500 calries.

Whether she can !urn ff all thse calries de$ends n a num!er f factrs:

M ;Thrifty #enes; 6 @enetic tendencies that inhi!it !urnin# f fat calries. M

E) slu##ish7 meta!lic ;set $int;.M (ctivity level and e+ercise.

M Tem$erature f the envirnment.

M 'r#an r #landular disrders e.#., hy$thalamus, liver, underactive thyrid7. Mrmnal disrders e.#., hi#h insulin levels7.

M ealth status.

M Dietary deficiencies nutrient c6factrs that aid ener#y meta!lism7. M Distur!ed hrmnal si#nalin# due t envirnmental t+ins.

M 'ther $ssi!le factrs.

) many calries can a )man )ith %&'S !urn9 We hnestly dn8t "n), !ecause there is smuch varia!ility amn# individuals, accrdin# t the factrs listed a!ve. /r e+am$le, if a )manhas chrnically hi#h insulin levels and insulin resistance, she )ill have a tu#her time !urnin#calries, es$ecially calries stred as fat.

4u may !e thin"in#, if yu have tru!le !urnin# calries, $erha$s the ans)er is t restrict theinta"e f calries.

s &alrie estrictin =ffective9

&alrie restrictin is sim$ly cnsumin# a limited num!er f calries, $r!a!ly fe)er than yu have !een cnsumin# in the $ast. ( #d e+am$le f calrie restrictin is the Wei#ht Watchers $r#ram, )here yur #al is nt t e+ceed a certain num!er f calries in yur diet.

) des calrie restrictin Wei#ht Watchers7 cm$are )ith ther dietary a$$raches9 (study cnducted at the Tufts6Ne) =n#land edical &enter in Bstn )as <ust released in




Oanuary 2005, cm$arin# $e$le )h )ent n ne these $$ular diets fr ne year: (t"ins,ne, Wei#ht Watchers, and 'rnish.10

(fter ne year, here8s )hat ha$$ened:

M (t"ins car!hydrate restrictin 6 ;l) car!; diet7: 10.5 l!s. lst.

M ne macrnutrient !alance diet7: ? l!s. lst.

M Wei#ht Watchers calrie restrictin7: 3.3 l!s. lst. M'rnish fat restricted diet7: ?. l!s. lst.

(s yu can see, the amunt f )ei#ht that )as lst ver ne year )as nearly the same )ith all f thediets. Thse individuals n Wei#ht Watchers, the calrie restrictin diet, did nt e+$erience )ei#htlss any #reater than $e$le n diets )hse fcus )as nt n calrie restrictin.

n ther )rds, !y itself, sim$ly cuttin# calries is hel$ful if yu are ver)ei#ht, !ut it is

certainly nt the entire ans)er t )ei#ht lss. We thin" it may !e mre im$rtant t im$rve the*uality f yur calries. /r e+am$le, ur vie) is that it is !etter t cnsume 100 calries f ana$$le than 100 calries f ta!le su#ar. Why9 Because, in cm$arisn t ta!le su#ar, the a$$le has

fi!er and multi$le nutrients yu need nrmaliAe yur !dy and re#ain yur health.

Hery E) &alrie Diets

We need t say a !rief )rd a!ut ;crash diets;, als "n)n as ;very l) calrie diets;. 'n this"ind f diet, yu are nearly starvin# the !dy in rder t frce it t lse )ei#ht. The $remise is thatyu )ill !e cnsumin# many fe)er calries than yu are !urnin# and cnse*uently, yu )ill lse)ei#ht. That is nt al)ays )hat ha$$ens. Bel) a certain $int, calrie restrictin may tri##er a;starvatin6survival res$nse;, )here yu !dy )ill sl) d)n its meta!lism in rder t $revent thefurther lss f stred calries.

n additin, de$endin# n the nature f yur severely restricted diet, yur !dy may;canni!aliAe; itself in rder t #et $rtein. &rash diets may !e s l) in dietary $rtein that the !dy cannt sustain itself. t )ill then r! $rtein frm yur muscles and r#ans in rder t #et $rtein needed t maintain vital functins.

(t sme $int, yu )ill find yurself cm$elled t start eatin# a#ain. When yu d, yu mayvereat and the e+cess calries )ill !e stred as fat. )ever, since yu have l)ered yurmeta!lic rate, and since yu have $r!a!ly lst sme f yur muscle cells )here fat is !urned,yu )ill stre mre and mre fat and have real difficulty in !urnin# it ff.

&alrie restrictin is a tl fr )ei#ht lss. But yu must !e very discernin# in terms f )hat ty$ef calries yu are restrictin#. (ls, yu dn8t )ant t severely restrict calries unless yu areunder the #uidance f a $hysician.

&alrie estrictins and %&'S

There is sme evidence that calrie restrictin may hel$ %&'S and infertility.11



The Natural Diet Slutin fr %&'S and nfertility ??

( very interestin# study cnducted )ith at the -niversity f (delaide (ustralia7 )ith 2 mildlyver)ei#ht )men )ith %&'S.12 alf the )men )ere $ut n a hi#h6$rtein diet fr 12 )ee"s.The ther half )as $ut n a hi#h6car!hydrate diet. 'n either diet, they )ere restricted t 1,calries a day. (fter the 12 )ee"s, they )ere $ut n a 6)ee" ;maintenance; diet that all)ed themt eat mre calries frm their diets.

(t the end f the trial, the hi#h6$rtein #ru$ had lst 1.? l!s, )hile the hi#h6car!hydrate#ru$ had lst 15.2 l!s 66 nt a si#nificant difference !et)een the t) #ru$s.

)ever, even this minr lss f )ei#ht resulted in si#nificant re$rductive, endcrine andmeta!lic im$rvements in !th #ru$s f )men. They had an im$rvement in menstrualcyclin#, includin# vulatin in sme cases. Three )men !ecame $re#nant.

The mst stri"in# difference !et)een the )men )h had restred menstrual cyclin# and thse )hdid nt )as a chan#e in insulin. n the )men )ith restred cycles, the calrie restrictin caused a

5J decrease in insulin, and a 21J decrease in insulin resistance, )hich )erecntinued durin# the maintenance $hase f the diet. The !etter insulin cntrl a$$arently caused

these )men t re#ain their menstrual cycles

( very similar study )as dne at %ennsylvania State -niversity )ith 5 !ese )men )ith%&'S.1 e#ardless f diet cm$sitin hi#h $rtein r nt7, the calrie restrictin reducedandr#ens male hrmnes7, insulin, and le$tin. The )men als lst a mdest amunt f )ei#ht. Nearly half the )men resumed their menstrual cycles.

n a third study cnducted in /inland, calrie restrictin in ver)ei#ht, infertile )men fr si+

)ee"s caused a reductin in luteiniAin# hrmne E7 and a reductin in the EF/S rati. 1

&hrnically hi#h E is a $rimary reasn )hy %&'S )men d nt vulate. The reasn fr thereductin in E a$$eared t !e a reductin in insulin resistance.

n summary, if yu are ver)ei#ht and infertile, a diet that is very mderate in calries and)hich $rmtes )ei#ht lss )uld !e advisa!le fr re#ainin# nrmal menstrual cyclin#.




0$5 ,hat Is :etosis;

There are t) fuels yur !dy !urns fr ener#y. @lucse, the $rimary fuel, cmes frm eatin#car!hydrates. When yur !dy runs ut f #lucse, it turns t its secndary fuel surce: yur)n !dy fat. When yu reduce yur inta"e f car!hydrates, yur !dy must cnvert fat intener#y, and this meta!lic state is called ;"etsis.; S !ein# in "etsis sim$ly means livin# ffyur fat stres.

4ur !dy $refers #lucse6!ased #lyc#en fr its ener#y stres and turns t fat fr fuel nly

)hen muscle #lyc#en stres have !een e+hausted. De$letin f #lyc#en des nt ccur until*uite sme time after the !dy has !een *uite $hysically active, r if yu are eatin# an e+tremelyl) amunt f car!hydrate.

When n a very l) car! diet, the !dy )ill start usin# "etnes fr fuel as #lyc#en runs ut.>etnes are made availa!le )hen the !dy starts !rea"in# d)n stred fat t !e used fr ener#y $rductin.

>etnes are the meta!lic su!stances "n)n as acetacetic acid and !eta6hydr+y!utyric acid.(cetne, )hich $uts ff the $eculiar ;fruity; dr assciated )ith "etsis, cmes frmacetacetic acid. >etnes can !e irritatin# t the "idneys )hich e+$el "etnes thru#h the urine.

4ur "etne levels can !e identified !y a sim$le urine test. 4u can $urchase ine+$ensivedurin# di$ stic"s such as ;>etsti+; r >et6Diasti+

>etsis and >etacidsis

>etsis is a cnditin f havin# run ut f #lyc#en and usin# "etnes fr ener#y $rductin.

%ssi!le !enefits f dietary "etsis induced !y eatin# very l) amunts f car!hydrate include:faster )ei#ht lss, and decreased hun#er and fd cravin#s.

>etsis in the $resence f hi#h !ld #lucse as is the case )ith $e$le )h are dia!etic7 canlead t "etacidsis.

>etacidsis is a serius medical cnditin that ccurs mainly in ty$e 1 dia!etics )hen theirinsulin #ets t l). >etacidsis ccurs )hen the !dy uses fat as an ener#y surce and the

resultin# "etnes !uild u$ in the !ld t dan#erus levels. >etacidsis starts sl)ly and !uilds u$.t is a medical emer#ency and re*uires immediate medical treatment. Sym$tms f"etacidsis include nausea, vmitin#, and stmach $ain.

n nrmal, nn6dia!etic individuals, "etacidsis shuldn8t ccur !ecause the $resence f insulin"ee$s "etne $rductin in chec" s that nly a mild "etsis is achieved )hen n a l) car! diet.




>et#enic Diets

What is a ;"et#enic diet;9 ( "et#enic diet is ty$ically a l) car! diet that tri##ers "etsis.>etsis !e#ins )hen yu start eatin# a diet that is hi#her in $rtein, )ith mderate t hi#h fat !utl) in car!hydrates.

(s a "et#enic diet de$letes #lyc#en stres, a very su!stantial amunt f )ater is lst. That8s !ecause #lyc#en is a cm!inatin f #lucse and )ater. S )hen #lyc#en disa$$ears, s des the)ater. This $rcess is called diuresisC and it is the $rimary reasn fr the initial ra$id )ei#ht lss)ith a l) car! diet. )ever, #lyc#en stres are al)ays eventually restred, and the)ater )ei#ht is added !ac".

Severe restrictin f car!hydrates su$$resses the a$$etite, )hich may !e due in $art t

ccasinal mild nausea and $rtein8s satiatin# effect. Sme $e$le feel e+ce$tinally )ell n a"et#enic diet, )hile thers seem t !e very sensitive t the #astrintestinal effects. Difficulty)ith "etsis sym$tms is ne reasn )hy sme $e$le )h try l) car! diets eventually dr$ut.

(re >et#enic Diets ealthy9

>etsis is nt uncmmn. /r e+am$le, yu mi#ht #et int a state f "etsis if yu are din#serius e+ercise. ild "etsis is nt a serius health $r!lem in healthy individuals. )ever,mderate t severe sustained "etsis may !ecme a health issue.

( ma<r $r!lem )ith "et#enic diets is that they may nt $rvide all f the essential nutrients yuneed, since yu are eatin# very little car!hydrate. &ar!hydrate fds such as ve#eta!les, fruits,nuts, seeds and le#umes cntain multi$le nutrients yu must have fr #d health.

>et#enic diets are als ty$ically l) in fi!er, )hich is a dietary necessity.

The ln#6term health effects f a l) car! "et#enic diet are un"n)n. 'ur vie) is that a"et#enic diet can !e a useful tl fr initial )ei#ht lss. )ever, transitin t a diet that

$rvides #d nutritin thru#h )hle, fresh fds )hile maintainin# the )ei#ht lss is essential frlife6ln# health.




0$6 ,eiht /s$ Body Composition

Bdy fat and its distri!utin is a !etter indicatr f health and fitness than )ei#ht.

( #r)in# cllectin f data clearly sh)s a relatinshi$ !et)een e+cess !dy fat and an

increased ris" f heart attac", hy$ertensin, hi#h chlesterl, dia!etes, #all !ladder disease, andsme cancers. st $e$le, h)ever, !elieve that )ei#ht and fat are the same thin#s. This is anversim$lificatin.

n ur vie), itCs mre im$rtant t lse inches than )ei#ht.

Wmen )ith %&'S )h are als ver)ei#ht a$$ear t have a #enetic $redis$sitin that ma"es it

mre difficult fr them t lse )ei#ht. S yu need t !e $atient and very $ersistent )ith yur

$hysical activity $r#ram. ThereCs n need fr yu t #et discura#ed if yu dnCt lse 0 $unds in 0 days. n fact, )e discura#e such e+treme measures7.

( !etter indicatr f $r#ress is yur $ercenta#e f !dy fat, )hich is the rati f fat t lean !dymass. /r e+am$le, if yu cm$are t) )men f the same hei#ht and )ei#ht, !ut ne has a !dy fat $ercenta#e f 25J and the ther has 50J, yu )ill ntice h) different they l".

The )man )ith the l)er !dy fat $ercenta#e )ill !e nticea!ly smaller, even thu#h she is thesame )ei#ht. She )ill !e a mre muscularly fit $ersn, and muscle is heavier than fat. Thether reasn is that muscle cells are smaller than fat cells. Therefre, the )man )ith a l)er !dyfat $ercenta#e )ill have heavier, !ut smaller cells.

e#ular e+ercise causes yur muscles cells t multi$ly and they #et mre efficient at !urnin# fat. S !uildin# muscle mass actually adds t yur )ei#ht. 'n the ther hand, yu are !urnin# mre stredfat, thus causin# yur fat cells t lse their )ei#ht and shrin" in siAe.

n ther )rds, cnsistent e+ercise hel$s yu t #ain muscle )ei#ht and lse fat )ei#ht. S ln# as

yu are din# that, yu are headin# in the ri#ht directin 66 a l)er !dy fat $ercenta#e.

) t easure /at

There are several )ays t estimate h) much fat yu are carryin#.M Bdy ass nde+ B7.

M Bdy fat $ercenta#e B/%7.

M Waist circumference.

We thin" that a !dy fat $ercenta#e test is the !est )ay t estimate the amunt f fat yu arecarryin# relative t yur ttal )ei#ht.

We recmmend that yu #et a $eridic !dy fat $ercenta#e test frm yur health $ractitiner rhealth clu!.




Bdy ass nde+

/irst, let8s revie) the !dy mass inde+. The !dy mass inde+ is an estimate f yur !esity level

accrdin# t the rati f yur )ei#ht t yur hei#ht. The inde+ is a ta!le f num!ers fr every

)ei#ht and hei#ht level. By l"in# at the ta!le, yu can determine the !dy mass inde+ num!er fryur hei#ht and )ei#ht. /r e+am$le, a $ersn )ei#hin# 120 l!s )h is 585; tall )uld have a Bf 20. ( 585; $ersn )ei#hin# 10 l!s. )uld have a B f 0.

B &ate#ries:

M -nder)ei#ht X Y1.5.

M Nrmal )ei#ht X 1.562..

M 'ver)ei#ht X 2562..

M '!esity X B f 0 r #reater.

n ur e+am$le, the 120 l!. $ersn is a ;nrmal )ei#ht; )hile the 10 l!. $ersn is ;!ese;.

The B is a very ru#h indicatr f !dy fatness. /r e+am$le, if ur 585;, 10 l!. $ersn )as acham$in )ei#ht lifter, she is muscular 66 !ut nt !ese 66 individual. 'n the ther hand, if she isttally sedentary, she )uld !e !ese !ecause much f her ttal )ei#ht )uld !e fat, ntmuscle. The B is a valua!le as a very a$$r+imate #au#e f yur level f fatness. But a !dy fat $ercenta#e test is a lt mre accurate.

Bdy /at %ercenta#e

Bdy fat $ercenta#e is the amunt f fat tissue in yur !dy as a $ercenta#e f ttal !dy )ei#ht.

f yur ttal !dy )ei#ht is 10 $unds and yu have 0 $unds f fat, yur !dy fat $ercenta#eis 2J.

( !dy fat $ercenta#e measurement des smethin# a B r )ait6hi$ measurement cannt d, if thea$$r$riate measurin# device is used. ( !dy fat $ercenta#e test can measure the amunt f fatthat is ;hidden; inside yur muscles and yur !dy. f yu are smene )h des nt e+ercise,chances are that fat has infiltrated int yur muscles. 4ur muscles may !e the same siAe, !ut yuare carryin# mre fat in them.

ave yu ever nticed the mar!led fat in the middle f a $rime stea"9 That stea" is a cut f

muscle frm a steer that has nt e+ercised. They cannt e+ercise !ecause they are "e$t in $ens

and fed an unlimited diet f fattenin# fds. n cntrast, a stea" frm a free6ran#e steer is mstlymuscle and very little fat, sim$ly !ecause the free ran#e steer #t a lt mre e+ercise and ate ahealthier diet.

( !dy fat $ercenta#e test can detect yur ;hidden; fat in additin t the !vius fat n theutside f yur !dy. The t) !dy fat tests that can measure hidden !dy fat are the ;!iim$edance; electrical resistance7 and ;near6infra red; /utre+7 methds. S"in fld cali$ers are

ften used t measure !dy fat $ercenta#e, !ut they d nt measure hidden fat.






Where s 4ur Bdy /at Ecated9

Where yur e+cess fat is lcated is almst as im$rtant as the amunt f !dy fat yu have.

ecent studies have sh)n that if yu carry yur e+tra fat arund yur )aist, yu are at a hi#her

ris" fr devel$in# chrnic diseases than if yu carry the same amunt f e+tra fat arund yurthi#hs and !uttc"s.

Waist &ircumference easurement

n additin t !dy fat $ercenta#e measurements r yur B, yu shuld als ta"e se*uentialmeasurements f yur )aist circumference. (s yu lse fat )ei#ht, yur )aist )ill #et smaller,)hich #es a ln# )ay t)ard reducin# yur ris" f chrnic disease.

n fact, a diminishin# )aist siAe is a very im$rtant indicatr f yur $r#ress, <ust as im$rtant as

!dy fat $ercenta#e r ttal !dy )ei#ht. That8s !ecause %&'S and infertile )men tend t theirfat arund their a!dmen. (!dminal !elly fat has !een lin"ed t insulin resistance,elevated crtisl, and ther %&'S6related disrders. ( shrin"in# )aist may !e a ;leadin#indicatr; that yur ther %&'S sym$tms )ill als start t diminish.




2$+ ,hat<s a Car!ohydrate;

&ar!hydrates are r#anic cm$unds that cnsist f car!n, hydr#en and +y#en. They are ama<r surce f ener#y in the diet and are fund $rimarily in $lant fds such as fruits,ve#eta!les, le#umes, #rains, nuts and seeds, and t a much lesser e+tent in dairy $rducts.

We read and hear s much a!ut car!hydrates these days that it can !e very cnfusin#. (recar!s !ad fr us9 Shuld )e cut them ut alt#ether9 (re the l) car!C fds that are suddenlysh)in# u$ n #rcery stre shelves chemically altered9 Why d runners lad u$ n car!s9

Well, thereCs a lt t understand, s in this sectin f the !" )e8ll ta"e a clser l".

Dietary car!hydrates cnsist f ne r mre f these elements:

M Starches.

M Su#ars.M /i!er.

Starches

Starches are car!hydrates cnsistin# f hu#e num!ers f #lucse mlecules stitched t#ether inln# chains. These stitches are di#esti!le, all)in# the ln# chain t !e !r"en d)n int#lucse fra#ments, )hich are a!sr!ed int the !ldstream. These ln# chains can have manydifferent structures.

Su#ars

Su#ars are the !uildin# !lc"s f car!hydrates, <ust li"e amin acids are !uildin# !lc"s f $rtein.

( ;su#ar; is the name #iven t a #ru$ f small mlecules characteriAed !y a frmula e*uivalent f1 mlecule f )ater $er 1 mlecule f car!n.

Sin#le Su#ars

@lucse and fructse are called sin#le su#ars and have identical chemical frmulas. )ever,the structure f their mlecules is sli#htly different. /ructse is much s)eeter than #lucse.

n the mar"et, the mst cmmn frm f #lucse is ld fashined crn syru$.

Du!le Su#ars

Sucrse cnsists f t) sin#le su#ars stitched t#ether frm ne #lucse and ne fructsemlecule. Sucrse is cmmn in $lants. We $rcess these $lants such as su#ar cane and su#ar !eets7 t create a $ure chemical that )e call ta!le su#ar.




Eactse is made frm t) sin#le su#ars, #lucse and #alactse. @alactse is very similar instructure t #lucse. Eactse is $rduced !y mammals and is fund in mil" $rducts.

altse is anther du!le su#ar, cnsistin# f t) mlecules f #lucse stitched t#ether.

altse ccurs naturally in sme malt $rducts and is nt es$ecially s)eet tastin#. t is als an

in#redient f crn syru$.

/ructse /ruit Su#ar7

/ructse, als "n)n as levulse r fruit su#ar, is the s)eetest f the sim$le su#ars. /ruitscntain !et)een 1 and ?J fructse, althu#h sme fruits have hi#her amunts.

/ructse is als fund in ther $lants, such as crn.

/ructse ma"es u$ a!ut 0J f the dry )ei#ht f hney. /ructse is als availa!le in

crystalline frm, !ut its s)eetness ra$idly declines )hen disslved in )ater.

-ntil a!ut 0 years a#, fructse )as nt cmmercially availa!le n a )ide scale as a

s)eetener. n 110, it8s estimated that the annual $er ca$ita cnsum$tin f fructse frm allfd surces )as nly 15 l!s.

Tday, mdern $rcessin# methds can create an endless su$$ly f chea$ fructse frm crn. Duet the $ervasiveness f hi#h fructse crn syru$ in fds and !evera#es, cnsum$tin ffructse frm all surces is estimated at ?0 l!s. $er $ersn $er year. &m!ined )ith all thersu#ars, )e8re tal"in# a!ut an un!elieva!le 15061?0 l!s. f refined su#ar annually $er $ersn, rnearly a half $und $er dayP

We have t *uestin h) )ell the human !dy is ada$tin# t this enrmus increase. t8s hard tima#ine h) the !dy can c$e )ith this lad.

any $e$le have the miscnce$tin that fructse is healthier fr yu than ta!le su#ar !ecause it ismre ;natural; since it $resuma!ly cmes frm fruit. This is sim$ly nt the case. stfructse is e+tracted frm crn, nt frm fruit. When yu see a fd that is ;naturallys)eetened; )ith fructse, it8s a mar"etin# $ly t #et yu t !uy the $rduct.

4u may als have als heard that fructse has a much l)er ;@lycemic nde+; than #lucse,ta!le su#ar r many refined starches. What that means is that after yu eat fructse, yur !ld

su#ar rises less than if yu )ere t eat ta!le su#ar r #lucse ld fashined crn syru$7. (l)er #lycemic su#ar is $resuma!ly !etter than a hi#her #lycemic su#ar fr thse )h havetru!le cntrllin# their !ld su#ar, such as dia!etics. f yur !ld su#ar is "e$t )ithin !unds, yu dn8t need as much insulin t stre it int the cells. Since insulin is cmmnlyre#arded as the villain res$nsi!le fr !esity, yu )uld thin" the l)er yur insulin, the !etter.

This $aradi#m verl"s the im$rtance f insulin in the ln#6term mana#ement f yur )ei#htand fat stres. By ;ln#6term;, )e mean days, )ee"s, years, nt hurs7. There are at least threema<r hrmnes are invlved in maintainin# ln#6term ener#y !alance: insulin, le$tin, and#hrelin. (lthu#h these hrmnes fluctuate in res$nse t fd inta"e r a!sence f fd inta"e,




their main rle may !e t )r" t#ether t try t "ee$ a !alance !et)een calries cnsumed andcalries e+$ended. Withut sme increase in insulin, yu cannt "ee$ yur )ei#ht mana#ementhrmnes in !alance.

This is )here fructse enters the $icture. We all "n) that #lucse $rduces an insulin res$nse.

That8s )hat the @lycemic nde+15 13 is all a!ut 66 the a!ility f fd t increase !ld #lucse and

thus raise insulin. But )hat a!ut fructse9

-nli"e #lucse, fructse des nt increase insulin levels. Therefre, !y cnsumin# fructse, yu areaddin# calries !ut nt alertin# yur !dy t $rduce insulin, )hich is ne f yur ln#6termhrmnal )ei#ht mana#ers.1? Withut a$$r$riate insulin levels and insulin si#nalin#, yur !dyhas an im$aired a!ility t mana#e )ei#ht ver the ln# term.

rever, in cntrast t #lucse, the liver a$$ears t have a tendency t cnvert fructse inttri#lycerides !ld fats7. This a$$ears t !e es$ecially true fr $e$le )ith insulin resistance r

dia!etes. ( lar#e num!er f animal and human studies have demnstrated that hi#h levels ffructse feedin# result in )ei#ht #ain.1

( num!er f recent studies su##est that e+cessive inta"e f fructse actually )rsens insulinresistance, im$airs #lucse tlerance, and leads t hy$erinsulinism hi#h insulin levels7, hi#htri#lycerides !ld fats7, hi#h !ld $ressure and )ei#ht #ain.1 10

&ntrary '$inin a!ut /ructse

Sme researchers ar#ue that fructse itself is nt the cause f #ainin# )ei#ht. They $r$se t)ther factrs fr the increases in ver)ei#ht $r!lems.

'ne factr is that )e sim$ly cnsume )ay t many ttal calries, f )hich fructse is nly a $rtin.

Secndly, cnsum$tin f any car!hydrate )ill reduce the amunt f fat that is !urned, sim$ly !ecause the !dy $refers t !urn #lucse frm car!hydrate rather than fat. n ther )rds, the $r!lem is nt that )e are #ainin# fat. The $r!lem is that )e are nt !urnin# fat. The $resumed slutin is t reduce ttal car!hydrate cnsum$tin and thus frce the !dy t !urnmre fat.

Whatever vie)$int yu chse, it8s undenia!le that )e cnsume much t much fructse. Werecmmend that yu nt cnsume any added fructse, such as $rducts cntainin# hi#h6fructse

crn syru$.

/i!er

/i!er cnsists f #lucse and ther su#ars h"ed t#ether )ith a nn6di#esti!le stitch t frm theLhardQ $arts f $lants, includin# the cell )alls that #ive the $lant itCs structure and frm./i!er is #enerally nt di#esti!le !y humans. ( fe) f the cmmn dietary fi!ers are $ectin, a#ar,carra#eenan, #uar #um, and varius frms f cellulse.




T learn mre a!ut fi!er, visit ur What s /i!er9 cha$ter.

efined vs. -nrefined &ar!hydrates

S )hat is !est fr yu9 Su#ar, starch, r fi!er9 The !est car!hydrate is an unrefined,

un$rcessed ne, such as )hle ve#eta!les, )hle fruits, le#umes, )hle #rains, )hle nuts, and)hle seeds.11 Whle, unrefined, natural car!hydrate fds cntain a cm!inatin f starch andfi!er as )ell as $rtein, fat and ther essential nutrients.

n cntrast, refined car!hydrates are usually devid f !eneficial fi!er and are fund in fdssuch as su#ared cereals, )hite rice, )hite flur, sft drin"s, fruit drin"s, !a"ed $rducts, $ies, icecream, candy, and ther ;cnvenience; fds. Besides !ein# nearly devid f essential nutrients,refined car!s $rmte an e+cessively lar#e !ld su#ar sur#e, )hich causes hrmnalfluctuatins that may lead t vereatin#, )ei#ht #ain, and )rsenin# %&'S sym$tms.

&ar!hydrates (re ;Brain /d;

&ar!hydrates are the $referred frm f ener#y fr the !dy. The ener#y frm car!hydrates is !r"en d)n relatively easily in the !dy and used as fuel fr the !rain and muscle activity. Theener#y #in# t the !rain utiliAes a!ut 25J f all the ener#y circulatin# in the !dy at any time.The !rain has a hu#e a$$etite fr fuel and n stra#e ca$acity, s it must receive a re#ular su$$ly fener#y, $rimarily in the frm f #lucse frm car!hydrates.

Definitin f ;Net &ar!s;

( num!er f fd $rducts have a$$eared in the cmmercial mar"et t address the increasin# $$ularity f l)6car!hydrate diets fr )ei#ht lss. Sme $rducts are claimin# r im$lyin# thatthey are Ll) car!,Q Lreduced car!Q r Lcar!6free.Q ( seal cntainin# a s$ecific amunt f Lnetcar!sQ is smetimes dis$layed n the $ac"a#e. n this cnte+t, the term Lnet car!sQ refers t theamunt f car!hydrate remainin# after su!tractin# ther car!hydrates that are claimed t haveLminimal im$act n !ld #lucse cm$ared t su#arQ, such as fi!er and l)6calrie $lyls)eeteners sr!itl, maltitl, +ylitl and thers7.

=ssentially, the $erce$tin cnveyed is that net car! cuntin# !rea"s car!hydrates d)n intthse that $ass *uic"ly int the !ldstream L!adQ7 and thse that d nt L#dQ7. The net car!a$$rach su##ests that these $rducts may assist )ith )ei#ht lss since they have a l)

$r$rtin f car!s that culd raise yur !ld su#ar level.

&ar!hydrate e#ulatin

Net car! la!elin# is nt re#ulated !y the -.S. /d and Dru# (dministratin /D(7 s there is nle#al definitin f a net car!.C 'ur $sitin is that this term can !e misleadin#. The mst effectivestrate#y fr $timum health is a !alanced diet that includes the cm$le+ car!hydrates listed here

and included in ur %&'S reci$es.




2$- 9lycemic Inde>

The @lycemic nde+ is a ran"in# f fds !y h) much they increase yur !ld su#ar levels 26 hurs after yu eat them. /ds hi#h in car!hydrates starches and su#ars7 are the nes yu8llfind in the inde+, !ecause they8re mst li"ely t increase yur !ld su#ar.

(n increase in !ld su#ar !ld #lucse7 usually causes an increase in insulin levels. nsulin is ahrmne that $erfrms a num!er f functins in yur !dy, ne f )hich is t l)er yur !ld su#ar if it is t hi#h. The mre sudden the increase in !ld su#ar, the mre li"ely it is that

insulin )ill !e increased in res$nse.

&hrnically hi#h insulin is a $r!lem fr )men )ith %&'S, !ecause insulin $rfundly altersverall hrmne !alance, and causes yur meta!lism t # a)ry. /r e+am$le, hy$erinsulinism

e+cessive insulin7 cntri!utes t !esity, dia!etes, heart disease, and sme cancers. t is hi#hlydesira!le t re#ulate yur diet t avid chrnically elevated insulin levels. ( num!er f studiesindicate that cnsum$tin f fds )ith a l) #lycemic inde+ r l) #lycemic lad reduce theris" f %&'S cm$licatins such as dia!etes, insulin resistance, cardivascular disease, andchrnic inflammatin.12 1 1 15 13

4u can cntrl yur insulin t a #reat e+tent !y avidin# u$)ard s$i"es in yur !ld su#ar

frm eatin# the )rn# "inds f fd.

The ran"in# f fds accrdin# their #lycemic inde+ value has led t the $$ular terms such as;hi#h #lycemic fds;, ;l) #lycemic fds;, and ;#lycemic lad;.

n this cha$ter, )e8ll e+$lain these terms and descri!e )hat the #lycemic inde+ is. /rm here n,thin#s #et $retty cm$le+. But if yu can understand and im$lement the #lycemic inde+ cnce$t,yu )ill $r#ress t)ards !etter mana#ement f yur %&'S sym$tms.

&m$le+ vs. Sim$le &ar!hydrates

Befre the #lycemic inde+ came aln#, the $rimary distinctin !et)een a ;#d; car!hydrateand a ;!ad; car!hydrate )as )hether it )as a ;cm$le+; r ;sim$le; car!hydrate fd.

( cm$le+ car!hydrate:M &nsists f a hu#e num!er f #lucse su#ar7 mlecules stitched t#ether in ln# chains. M susually less $rcessed than a sim$le car!hydrate.M Tends t !e di#ested mre sl)ly, and thus is less li"ely t raise yur !ld su#ar. M sften referred t as ;starch; r ;fi!er;. ( starch is a cm$le+ car!hydrate held

t#ether !y di#esti!le stitches. /i!er is held t#ether !y indi#esti!le stitches.M T) e+am$les f cm$le+ car!hydrates: crn n the c!, su#ar cane.




n cntrast, a sim$le car!hydrate:

M s a much smaller num!er f #lucse mlecules stitched t#ether int shrt chains. M

/re*uently is mre $rcessed than a cm$le+ car!hydrate.M s di#ested mre *uic"ly, and thus raises !ld su#ar mre *uic"ly. M

s ften referred t as a ;su#ar;.M T) e+am$les f sim$le car!hydrates: crn syru$, ta!le su#ar.

umans have !een cnsumin# unrefined cm$le+ car!hydrates fr hundreds f thusands fyears )ith n a$$arent ill effects. But as sn as )e started refinin# and $rcessin# natural,cm$le+ car!hydrates int fa!ricated cnvenience fds, the rates f chrnic disease !e#an tincrease dramatically. ( lar#e num!er f studies have sh)n a crrelatin !et)een cnsum$tinf refined car!hydrates and chrnic health disrders, includin# $lycystic vary syndrme.

Therefre, yu are #enerally !etter ff eatin# cm$le+ car!hydrates instead f sim$le nes.&m$le+ car!hydrates are mst cmmnly fund in )hle ve#eta!les, )hle fruit, )hle

le#umes and )hle #rains. These )hle fds have a much l)er #lycemic inde+ than $rcessed fds.

What s the @lycemic nde+9

ecent research has revealed anther very im$rtant distinctin amn# car!hydrates: the a!ility fdifferent car!hydrates t increase yur !ld su#ar level.

The #lycemic inde+ cnsists f a scale frm 1 t 100, indicatin# the rate at )hich 50 #rams fcar!hydrate in a $articular fd is a!sr!ed int the !ldstream as !ld su#ar #lucse7.@lucse itself is used as the main reference $int and is rated 100. (ll fds cntainin#

car!hydrate are cm$ared t #lucse, and ran"ed accrdin#ly.

)ever, )hite !read has !een used as the reference instead f #lucse in sme @lycemic nde+tests, )hich yields different inde+ values. )ever, the relative ran"in# f varius fds remains thesame. n ur discussin, )e use #lucse as the reference value.

) t nter$ret the @lycemic nde+?0 r hi#her X i#h #lycemic inde+ fd 5363 X edium #lycemic inde+ fd 0655 XE) #lycemic fd

Ta"e a l" at the ta!le !el). &lumns 1 and 2 list the fd and its #lycemic inde+. Dn8t

)rry a!ut the last clumns. We8ll e+$lain them in a mment.7




@lycemic nde+ f Selected /ds

/d Descri$tin

&l. 17@lucse

ashed $tat Z

&rn fla"es Z

ice ca"es Z

/rench fries

White !read Z

acarni and cheese>raft7

&ca &la

Sucrse ta!le su#ar7 Z

S)eet $tat Z

Bran muffins

%)erBar Z

Snic"er8s !ar Z

Br)n rice Z

ney Z

S)eet crn Z

Banana Z

&arrts, ra) Z

E.=.(.N. /i!er#y Bar,

arvest 'at($$le <uice Z

($$le Z

Eentils Z

@lycemic Nminalnde+ Servin#@7 SiAe #rams7

&l. 27 &l. 7100 10

2 150

1 0

? 25

?5 150

?0 0

3 10

3 250

31 10

31 150

30 5?

53 35

55 30

55 150

55 25

5 0

52 120

? 0

5 50

0 250

120

2 150

(vaila!le @lycemic&ar!hydrate Ead $er servin# %er Servin#

&l. 7 &l. 5710 10

20 1

23 21

21 1?

2 22

1 10

51 2

23 13

10 3

2 1?

2 15

2 2

5 1

1

1 10

1?

2 12

3

2 1

0 12

15 3

1 5

Ntes: 17 The asteris" indicates that the #lycemic inde+ value is the mean value f mre than nestudy. 27 Servin# siAe is in #rams. 100 #rams X .5 unces. 7 ;@; is an a!!reviatin fr @lycemicnde+.

(s yu l" at the first t) clumns, there are several thin#s )rth ntin#.M ashed $tates @ X 27 increase yur !ld su#ar almst as much as $ure #lucse

des @ X 1007. S mashed $tates are classified as a ;hi#h #lycemic; fd. n cntrast,

lentils have an inde+ value f nly 2, s lentils are a ;l) #lycemic; fd. n #eneral,l)6#lycemic fds are !etter at cntrllin# yur !ld su#ar than hi#h6#lycemic fds.Thus, lentils are !viusly much !etter fr cntrllin# yur !ld su#ar than mashed $tates.

M efined r $rcessed fds #enerally have a hi#her #lycemic inde+. /r e+am$le, the#lycemic inde+ fr rice ca"es is ? vs. 55 fr !r)n rice. &rn fla"es are hi#h at 1 vs.s)eet crn at 5. n #eneral, the less refined r $rcessed the fd is, the l)er its#lycemic inde+ )ill !e. S cnsumin# fds in their natural frm is very much t yuradvanta#e.




M 4u can ma"e intelli#ent fd su!stitutins that )ill l)er the #lycemic inde+ f a snac"r a meal. /r e+am$le, sme $e$le cnsider a !ran muffin r %)erBar as a healthysnac". )ever, an a$$le @ X 7 is a much !etter chice than a !ran muffin @ X 307r %)erBar @ X 537. 'r, if yu8re havin# a car!hydrate fd as $art f a main meal,s)eet $tates @ X 317 are a !etter chice than mashed $tates @ X 27.

M Sme )hle fds, such as carrts and !ananas, have received a !um ra$. There8s a

)ides$read !ut mista"en !elief that carrts and !ananas have a hi#h #lycemic inde+ andmust !e avided. n fact, !th are classified as ;l) #lycemic; fds, !ecause they have !eneficial fi!er in additin t their car!hydrates. )ever, the c"in# f any starchycar!hydrate )ill increase its #lycemic inde+ sme)hat.7

T see a much mre cm$lete list f the #lycemic inde+ fr fds, )e su##est that yu read The Ne)@lucse evlutin, !y Oennie Brand6iller and Thmas Wlever.

'>. N) that )e8re familiar )ith the #lycemic inde+ fr ur list f selected fds, let8s mve nt clumns and in the ta!le: ;nminal servin# siAe;, and ;availa!le car!hydrate $er servin#;.

Servin# SiAe fr @lycemic nde+

The ;nminal servin# siAe; refers t the amunt f fd, in #rams, that )as used durin# the test tdetermine the #lycemic inde+ fr that fd. /r e+am$le, in the studies fr mashed $tates, $e$le cnsumed 150 #rams, )hich $rduced a #lycemic res$nse f 2, )hich is nly sli#htly !el) the reference fd, )hich is $ure #lucse @ X 1007,

S if yu8re interested in "n)in# h) much f a fd )as cnsumed t $rduce the #lycemicres$nse in the test, the ;servin# siAe; clumn in a fd ta!le )ill tell yu.

N) let8s turn ur attentin t clumn in the a!ve ta!le, ;availa!le car!hydrate;.

/i!er and ;(vaila!le &ar!hydrate;

When the #lycemic inde+ study is cnducted fr a s$ecific fd, ten $e$le cnsume 50 #rams f;availa!le car!hydrate;. This is the standard amunt fr all fds. t all)s a direct cm$arisn !et)een different ty$es f fds, such as crn fla"es vs. an a$$le. (ll )e care a!ut fr #lycemiccntrl $ur$ses is the amunt f ;availa!le car!hydrate; that can actually raise yur !ldsu#ar.

What d )e mean )hen )e say ;availa!le car!hydrate;, as sh)n in clumn f ur fdta!le9

The car!hydrate in any fd cnsists t t) ty$es: di#esti!le and indi#esti!le. The di#esti!le $art is ;availa!le; t !e a!sr!ed int yur !dy t $rvide ener#y. The indi#esti!le is called;fi!er;, and is e+creted.

Ttal car!hydrate X di#esti!le availa!le7 car!hydrate [ fi!er




n ther )rds, it8s hel$ful t "n) h) much f the car!hydrate that yu8re eatin# )ill !e

di#ested, !ecause the indi#esti!le $art )ill nt increase yur !ld su#ar. n fact, certain "inds ffi!er )ill actually hel$ yu sl) d)n the a!sr$tin f di#esti!le car!hydrates, and thus avids$i"es in !ld su#ar and insulin.

Eet8s l" at an e+am$le frm ur fd ta!le. 4u8ll ntice that a 06#ram servin# f crn fla"es

cntains 23 #rams f availa!le car!hydrate. n ther )rds, mst f the crn fla"es yu eat arecar!hydrates that are ca$a!le f increasin# yur !ld su#ar. n cntrast, an 06#ram servin# fs)eet crn nly cntains 1? #rams f availa!le car!hydrate. 4u can eat mre than t)ice asmuch s)eet crn !y )ei#ht7 as crn fla"es, !ut still !e cnsumin# 5J fe)er di#esti!leavaila!le7 car!hydrates.

S )hat8s the ta"e6a)ay frm this "n)led#e9 By usin# the #lycemic inde+ ta!le as a #uide, yucan actually eat a lar#er *uantity !y )ei#ht7 f car!hydrate fds )hile e+$sin# yurself t fe)ercar!hydrates that can increase yur !ld su#ar.

S far, s #dG..the last clumn in ur #lycemic inde+ ta!le is a listin# f the ;#lycemic lad; fr

each fd.

@lycemic Ead

The ;#lycemic lad; is an inde+ num!er yu #et )hen yu multi$ly the #lycemic inde+ and;availa!le; car!hydrate in a servin# f fd, and then divide !y 100.

@lycemic lad X @lycemic inde+ (vaila!le car!hydrate F 100

Why shuld yu care a!ut the #lycemic lad9 Eet8s l" at each cm$nent f the #lycemic

lad: #lycemic inde+ and availa!le car!hydrate.

emem!er that the #lycemic inde+ value fr a fd nly tells yu h) *uic"ly the availa!le

car!hydrate is cnverted int !ld su#ar. 4u can thin" f the #lycemic inde+ in clumn 2 asindicatin# the #lycemic ;*uality; f the fd.

The ;availa!le car!hydrate; num!er in clumn tells yu the ;*uantity; f $tential #lycemicincrease.

The #lycemic lad in clumn 5 ta"es int accunt !th the ;*uality; and the ;*uantity; f thecar!hydrate fd yu are eatin#.

Ta"e carrts, fr e+am$le. (ccrdin# t ur ta!le, the #lycemic inde+ fr carrts is ?. The

availa!le car!hydrate in 0 #rams f carrts is 3 #rams. 'ne medium carrt )ei#hs a!ut 0#rams.7

S let8s calculate the #lycemic lad f eatin# a medium carrt:

@lycemic lad f 1 medium carrt X ? + 3 F 100@lycemic lad f 1 medium carrt X 2.2 )hich is then runded ff t 7.




f yu chec" ur ta!le fr the #lycemic lad fr carrts, yu8ll see that it is . T summariAe,here8s the relevant data fr ur medium carrt:

M @lycemic inde+ X ? indicates hi#h ;*uality;, !ecause the l)er the @, the !etter fr !ld su#ar cntrl7

M @lycemic lad X indicates l) ;*uantity; f car!hydrates that culd raise yur !ld

su#ar7.

S yu have the !est f !th )rlds. The *uality is #d l) #lycemic inde+7, and the *uantity isl) l) #lycemic lad7.

But )hat )uld ha$$en if yu had ten servin#s f carrts, instead f <ust ne9 4ur #lycemicinde+ )uld remain the same at ?. )ever, the #lycemic lad )uld increase frm 3 t 30.

The reasns yur #lycemic lad increased is that yu are eatin# mre servin#s. 'f curse, that8sn $r!lem )ith carrts. t8s unli"ely yu )uld )ant t eat ten carrts at ne sittin#P (fter

eatin# five r si+, yu )uld $r!a!ly lse yur a$$etite alt#ether. By the )ay, that8s a !i#advanta#e f l) #lycemic inde+ fds: they fill yu u$ !efre yu can eat t many ;availa!le;

car!hydrates.

'n the ther hand, it8s a different stry )ith /rench fries:M @lycemic inde+ X ?5 indicates l) ;*uality;, !ecause the hi#her the @, the )rse fr

!ld su#ar cntrl7M @lycemic lad X 22 indicates hi#h ;*uantity; f car!hydrates that culd raise yur

!ld su#ar7.

S yu have the )rst f !th )rlds. The *uality is $r, and the *uantity is hi#h. Wrst f all,/rench fries taste #dP t8s tem$tin# t have a fe) e+tra fries, instead f a servin# f carrts.

( servin# f fries is listed in ur ta!le at 150 #rams, r a!ut 1F $und. f yu #et the ;hun#rys; andhave an e+tra servin#, yu )uld du!le yur #lycemic lad frm 22 t . (lthu#h /rench friesare clearly !ad fr yu !ecause they cntain altered fats, h) !ad is it )hen yu du!le yur#lycemic lad t !y havin# that secnd servin# f fries9

Whether a #lycemic lad f is ;t much; de$ends n the amunt f ther car!hydrateyu8re cnsumin# thru#hut the day, yur activity level, and yur !dy siAe. /ries and a Bi#ac )uld have a hi#her ttal #lycemic lad than fries and a salad. f yu are a lar#e $ersn )h is $hysically active, a hi#her #lycemic lad may !e '>. But re#ardless f the #lycemic lad, /rench

fries are nt #d fr yuP

Wmen )ith %&'S are very li"ely t have insulin resistance and !ld su#ar a!nrmalities.Therefre, )e recmmend that yu !e cautius a!ut the ttal #lycemic lad in any ne meal.

Dn8t fr#et 6 the rise in yur !ld su#ar de$ends n !th the *uality #lycemic inde+7 and the*uantity #lycemic lad7 f car!hydrate in yur meal.




'ther Ti$s fr E)erin# 4ur @lycemic nde+

1. Dn8t verc" car!hydrates. =+tensive c"in# causes the starch fi!ers t !rea" d)n, thusma"in# them easier and faster t di#est. This is es$ecially true fr starchy fds li"e #rains.

2. -se )hle fds. By ;)hle;, )e mean the hull r s"in is still attached. This fi!rus cat

sl)s d)n the assimilatin f the car!hydrates inside.

. inimiAe $rducts that cntain finely milled car!hydrates, es$ecially flurs. Small $article siAesare mre *uic"ly di#ested and a!sr!ed. When yu l" at any #lycemic inde+ ta!le, yu8ll nticethat !read made )ith )hite flur has a value f ? )hile !read made )ith )hle )heat flur has#lycemic inde+ f ?1, nearly the same. 4u )uld thin" that )hle )heat !read )uld !e have amuch l)er #lycemic value !ecause it has a lt mre fi!er. )ever, the fine millin# nullifies theanti6#lycemic effect f this fi!er.

. The ty$e f fi!er in the car!hydrate is im$rtant. There are t) ty$es f fi!er: slu!le andinslu!le. nslu!le fi!er des nt a!sr! )ater, )hereas slu!le fi!er des. (s slu!le fi!er

a!sr!s )ater, it !ecmes viscus and sl)s d)n the di#estin f starches, )hich reduces yur#lycemic res$nse. ($$les, lentils, !eans, and rlled ats have slu!le fi!er. %syllium seed $)der is a $$ular slu!le fi!er su$$lement.

S$ecial Nte

any f the fds listed in the #lycemic inde+ ta!le in this cha$ter and in ther !"s are ntincluded in the healthy %&'S diet. The $ur$se f this cha$ter is nly t e+$lain )hat the#lycemic inde+ is. 4u )ill fre*uently see the term ;#lycemic inde+; in !"s and articles. S it8s

im$rtant that yu understand )hat it is and h) it a$$lies t yu.

The #lycemic inde+ is es$ecially useful fr thse $e$le )h cnsume $rcessed fds, sincemuch f the inde+ is a listin# f $rcessed fds.

=ven thu#h yu )ill nt !e cnsumin# refined fds n ur diet, yu can use the #lycemicinde+ t cm$are ne )hle fd t anther. /r e+am$le, yu culd cm$are an a$$le t as)eet $tat t see )hich has the l)er #lycemic inde+ value.

The diet $lan in this !" has remved nearly all $rcessed fds and nearly all hi#h6#lycemicfds, s yu dn8t need t !e terri!ly cncerned a!ut the #lycemic inde+ if yu8re n this diet.




2$0 &nti=Nutrients in 9rains and *eumes

Since hm erectus came u$n the scene 1.? millin years a#, humans have rarely if evercnsumed cereal #rains. umans are $rimates. %rimates evlved in the tr$ical frest )herecereal #rasses )ere nt the $redminant surce f $lant fds. t has nly !een )ithin the last10,000 yearsGless than 500 #eneratinsGthat )e have started t eat and ada$t t eatin# asi#nificant amunt f cereal #rains. 4et the human #enme a$$ears t have chan#ed very littlever the $ast 0,000 years. 'ur human #enetic ma"eu$, therefre, has nt yet had a chance tfully ada$t t the cnsum$tin f #rains, )hich are, in fact, the seeds f #rasses.

The stry f ada$tatin is a ln# and interestin# ne, and $lants have their versin f it as )ell.

n rder t survive ver the ens, #rasses, #rains, le#umes and ther $lants have devel$ed

su!stances t $rtect themselves frm micrr#anisms and creatures that )ant t eat them.These su!stances, called antinutrients, are t+ic r ther)ise interfere )ith the $redatr8s

$hysil#y s that the $redatr is discura#ed frm eatin# the $lant. n essence, they $$se rneutraliAe the nutritinal !enefits f the fd. (lthu#h much is nt yet "n)n, the availa!leevidence su##ests that sme $lant antinutrients may adversely affect human health. 1?

(ntinutrients are nt smethin# t !e alarmed a!ut since mst fds ty$ically have ne r mreantinutrients. The issue is the cncentratin and ty$e f antinutrient, and )hether that s$ecificantinutrient $rfile )ill adversely affect yur health. EetCs ta"e a clser l" at antinutrients s yu)ill !etter understand )hat they d in the human !dy.

(l"ylresrcinls

(l"ylresrcinls are cm$unds fund in hi#h amunts in rye and )heat, and t a lesser e+tentin ats, !arley, millet and crn. They are fund in the !ran, r uter layer f the #rain. Studiessu##est that lar#e amunts f these cm$unds a$$ear t retard #r)th in livestc". Theya$$ear t act as !th an a$$etite su$$ressant and as a t+in. (s a t+in, they are im$licated inmany $athl#ical $rcesses, includin# death f red !ld cells, as )ell as liver and "idneydama#e. They als stimulate a $)erful inflammatry cm$und called thrm!+ane. 'n thether hand, l) levels f al"ylresrcinls may have anticancer and anti+idant $r$erties.

(l$ha6(mylase nhi!itrs

(l$ha amylase is a di#estive enAyme that is $resent in yur saliva and yur $ancreas. t hel$syu t !e#in the di#estin f starches in yur fd. (l$ha amylase inhi!itrs are cm$undsthat inhi!it al$ha amylase frm din# its <!. (l$ha amylase inhi!itrs are fund in )heat, rye, !arley, ats, rice and sr#hum. They survive the !a"in# $rcess and are fund in !read and !a"ed $rducts.




There isn8t much infrmatin a!ut h) these inhi!itrs affect human health, althu#h sme $e$le are aller#ic t amylase inhi!itrs.

%rtease nhi!itrs

%rteases are enAymes in human #astric <uices that !rea" d)n $rtein. T) e+am$les f $rteases are try$sin and chymtry$sin. any $lants, es$ecially le#umes, have $rteaseinhi!itrs.

Try$sin hel$s t re#ulate secretins frm the $ancreas. When try$sin is inhi!ited !y $rteaseinhi!itrs, the $ancreas des nt receive the si#nals it needs t sl) d)n. n animale+$eriments, the failure t #et $r$er si#nals t the $ancreas caused $ancreatic enlar#ement andincreased the ris" f eventual cancer.1 /eedin# f rice !ran, rye r !arley t chic"s resulted inenlar#ement f the $ancreas.

%rtease inhi!itrs are fund in nearly all cereal #rains and le#umes. )ever, there is a lt f

varia!ility. /r e+am$le, the amunt f try$sin inhi!itry activity in )heat is nly 1.5J f theinhi!itry activity fund in sy!eans.

The effect f ln# term l) level e+$sure t $rtease inhi!itrs in humans is nt yet "n)n.

Eectins

Eectins are $rteins in fds !th $lant and animal7 that !ind themselves t car!hydratemlecules, es$ecially the su#ar $art f the mlecule. Eectins are es$ecially a!undant in $lant

fds.

Because f their a!ility t cause red !ld cells t clum$ t#ether, lectins )ere ri#inally used t createthe !ld ty$in# system. The red !ld cells f different $e$le have sli#htly different cellmem!ranes )ith different ;dc"in# sites; fr e+ternal $rteins such as hrmnes. f thesha$e f a lectin $rtein fits int a cell8s dc"in# site, it !ecmes attached t that cell. Eectins actli"e miniature Helcr stri$s, causin# red !ld cells t frm int masses r clum$s. ereCs h) it)r"s: f yu are !ld ty$e ( and yu eat a dish f lima !eans )hich cntain lima !eanlectins7, yur red !ld cells )ill clum$. 'n the ther hand, if have ty$e ' !ld, r ty$e B !ld,and yu eat lima !eans, yur red !ld cells )ill nt clum$.

Eectins can attach themselves t ther cells in yur !dy, nt <ust red !ld cells. The result f

lectin attachment t yur !dy8s cells can have a t+ic effect, r influence yur $hysil#y inther )ays.1 150 eactins t lectins can ccur in yur #ut, !ld vessels, muscles, !rain, rany #land r r#an.151 152 The reactin can !e severe. 'ne e+am$le is that in#estin# even asmall amunt f castr !ean lectin can "ill yu. )ever, mst $lant lectins have a much mildereffectP

Eectins are the mst im$rtant antinutrients in yur fd. Eectins have !een fund in )heat, rye, !arley, ats, crn and rice, !ut nt in sr#hum r millet. The lectins in #rains a$$ear t have

sme)hat similar !il#ical activity.




The mst6studied lectin is a )heat lectin called ;)heat #erm a##lutinin; r W@(. W@(

a$$ears t have )ides$read effects in the !dy.15 (lmst every cell in the !dy can !e !und !yW@(, includin# muth, stmach, intestines, $ancreas, musculs"eletal system, "idney, s"in,nervus system tissues, re$rductive r#ans, !ld $latelets, and $rteins flatin# in the !ld. Theeffect f this !indin# activity is nt fully "n)n, althu#h it is sus$ected t !e unhealthy fr manyindividuals. rever, W@( is $ersistent 66 it is nt destryed in the !a"in# r heatin# $rcess nr

is it destryed !y yur di#estive <uices.

W@( and ther lectins can activate yur immune system, )hich leads t inflammatry $r!lems. Si#nificant amunts f lectin enter the !ldstream )here the immune system mayidentify them as ;frei#n; and cause an aller#ic6inflammatry reactin. Eectins may increase the $ermea!ility f the #ut )all and thus facilitate the $assa#e f ther incm$letely di#ested dietary $articles int the !ldstream. When undi#ested $articles enter the !ldstream, an aller#icreactin is li"ely t ccur.

Eectins and mmunity

Eectins are als im$licated in autimmunity. (utimmune disease is a cnditin )here theimmune system has difficulty distin#uishin# ;self; frm ;nt self;, resultin# in immune cellsattac"in# the !dy8s )n tissues !y mista"e.

The cause f autimmunity is nt entirely clear, !ut it a$$ears t !e tri##ered in $art !y the fds )eeat. &ertain dietary $articles, such as lectins, enter the !ldstream after a meal. Sme fthese $articles are similar in structure t mlecules in yur )n tissues. When these fd $articles are detected !y the immune system, )hite !ld cells are dis$atched t destry the $articles 66 r anythin# that l"s very similar t the $articles. n a case f mista"en identity, the)hite !ld cells attac" tissues that a$$ear similar t the ;frei#n; fd $articles. The result isinflammatin and cell dama#e.

(utimmune disease is nt the direct cause f %&'S, !ut it e+acer!ates the $r!lem. /r

e+am$le, if yu have autimmune thyriditis ashimt8s Disease7, yur thyrid )ill !eunderactive and thus adversely affect yur fertility, )ei#ht, ener#y, and hair.

Eectins and rmnes

Eectins may $ssi!ly cntri!ute t hrmnal im!alances.15 /r e+am$le, at least ne clinicianhas su##ested that W@( a$$ears t interfere )ith $r$er insulin si#nalin# !y !indin# t insulinrece$trs and mimic"in# insulin.155 )ever, unli"e insulin, W@( is nt su!<ect t anyendcrine r meta!lic cntrls. Therefre, W@( )uld have a mre $ersistent effect than

insulin itself. )ever, )e haven8t seen any $u!lished studies that address this issue.

Eectins r ther su!stances in $lants may affect insulin and !ld su#ar levels. /r e+am$le,

certain mushrms stimulate release f insulin frm the $ancreas.153 15?

The effects f lectins u$n health vary #reatly )ith the s$ecific lectin and the s$ecific individual.There are many hundreds f lectins, mst f )hich have nt !een studied re#ardin# the healtheffects.




%hytates

%hytates are $hs$hrus cm$unds fund mainly in cereal #rains, le#umes, and nuts. They !ind)ith minerals such as irn, calcium, and Ainc and thus culd interfere )ith mineral a!sr$tin in the !dy. Ba"in# and fd $rcessin# )ill destry $hytates in #rains and mst le#umes.

The mineral6!indin# ca$acity f $hytates is a mi+ed !a#. 'n the ne hand, it may $reventa!sr$tin f minerals that yu need. 'n the ther hand, it may $revent a!sr$tin f mineralsthat yu dn8t need. /r e+am$le, if yu already have a hi#h level f irn, the irn6!indin#ca$acity f $hytates is a !enefit !ecause t much irn leads t serius free radical dama#e t yurcells. =+cessive free radical dama#e increases yur ris" f cancer and ther de#enerativedisrders. %hytates may have additinal anti6cancer activity since they a$$ear t increase theactivity f natural "iller cells that attac" and destry cancer cells and tumrs.

%hytates are #enerally fund in fds hi#h in fi!er. Since fi!er6rich fds $rtect a#ainst cln

and !reast cancers, it is n) thu#ht that $hytates may !e the $rtective a#ent in the fi!er.

%hytates, in cm!inatin )ith fi!er, sl) d)n the a!sr$tin f #lucse frm starch, thushel$in# yu t !alance !ld su#ar and insulin.

is"s f =+cess %hytates

Sy!eans cntain hi#h levels f $hytates $erha$s mre than ther !eans. Sy $hytates are verysta!le and many survive $hytate6reducin# techni*ues such as c"in# )hereas the $hytates in)hle #rains and sme le#umes can !e deactivated sim$ly !y sa"in# r fermentin#.

t is $ssi!le that nly ln# $erids f sa"in# and fermentin# f syfds si#nificantly reduces their

$hytate cntent. n cntrast, unfermented sy $rducts may retain hi#her levels f $hytates. =+am$les f fermented syfds are mis, natt, shyu, tamari, and tem$eh.-nfermented syfds include tfu, symil", te+turiAed sy $rtein, r sy $rtein islate.=atin# a lt f unfermented sy hi#h in $hytates7 culd cnceiva!ly lead t a shrta#e f crucialminerals. f yu intend t eat a lt f sy $rducts and ther le#umes, yu may )ish t add amulti6mineral su$$lement t yur diet.

@luten and @liadin

;@luten; refers t a #ru$ f $rteins in cereal #rains such as )heat, rye and !arley. (

cm$nent f #luten is #liadin, )hich is thu#ht t !e the cause f ;#luten intlerance;. @lutenintlerance means that )hen yu cnsume #luten, the cells in yur #astrintestinal system aredama#ed. rever, #liadin can enter the !ldstream )here it may cause an aller#ic res$nse.

@liadin a$$ears t !e invlved in celiac disease, ty$e 1 dia!etes, dermatitis her$etifrmis,schiA$hrenia, ste$rsis and ther disrders.15 15

The issue f #luten r #liadin dama#e t the intestinal tract is a serius ne. 'nce yur @ tractstarts t seriusly malfunctin, it is im$ssi!le t $r$erly nurish yur !dy. Therefre, if yuare nt tlerant f #luten and have %&'S, yu #reatly reduce yur dds f ever !ecmin#




healthy if yu cntinue t cnsume #luten. The main dietary surce is )heat and $rducts madefrm )heat. The reasn that !read has the nice che)y te+ture )e en<y s much is !ecause f#luten. S if yu eat !read r any !a"ed $rduct made frm )heat, r similar #rains li"e rye andats, yu are #ettin# a lt f #luten and #liadin.

Summary

(s )e8ve said, antinutrients have nt !een e+tensively studied s yu )ill have t e+$eriment tfind ut )hat )r"s fr yu and )hat desn8t. Since yu have %&'S, )e su##est that yucnsider chan#in# yur diet and ntice )hat ha$$ens. /r e+am$le, yu culd remve )heatand all fds cntainin# )heat frm yur diet fr at least si+ mnths and see if yur sym$tmsdiminish.

n #eneral, h)ever, in li#ht f yur $r!a!le #enetic tendencies, )e recmmend avidance f all

#rains and le#umes.




2$2 To Soy or Not to Soy

There is sme cntrversy a!ut )hether sy is #d r !ad fr yu.

Sy!ean $rducers, syfd manufacturers, su$$lement cm$anies and the /D( say sy is #d fryu. 'n the ther hand, sme health cnsumer #ru$s say sy may !e !ad fr yu. Thescientific cmmunity is divided n the issue, )ith the $re$nderance leanin# t)ard the cnce$t thatsy is #d fr yu.

S )h8s ri#ht9

The &nflictin# Data n Sy

There8s a fld f ne) research n sy, s it8s a challen#e fr scientists t evaluate theinfrmatin and cme t a slid cnsensus n sy8s rle in human health. n additin, many

different ty$es f studies are $erfrmed usin# a variety f sy $rducts. &nclusins frm nly ner a fe) studies n s$ecific sy $re$aratins cannt !e a$$lied acrss the !ard t all ty$es f sy $rducts availa!le in the mar"et$lace. (s a result, there8s a #reat deal f cnfusinre#ardin# the health effects f sy.

uch f the $u!lished sy research t date cnsists f e$idemil#ical studies in )hich therelatinshi$ !et)een sy inta"e and health utcmes in (sian $$ulatins is e+amined.=$idemil#y is a !ranch f medical science that deals )ith the incidence, distri!utin, and

cntrl f disease in a s$ecific #ru$, li"e the $$ulatin f a cuntry7. These studies are !ased $rimarily n the inta"e f traditinal sy fds derived frm sy!eans, such as tfu r symil", ras sy $rtein added t fds.

uch f the sy cntrversy relates t the difference !et)een !served health utcmes frme$idemil#ical studies n sy fd inta"e vs. the data !tained usin# s$ecific islated andcncentrated fractins f sy. n cntrast t e$idemil#ical studies that l" at sy fdcnsum$tin, research data frm animal r human interventin studies use fractins f sy e.#.,refined sy cncentrates r islates, islated isflavne mi+tures, r $ure #enistein7.

By nt fully s$ecifyin# )hat has !een used in e$idemil#ical studies, it is ften difficult t

understand )hat researchers mean )hen they use terms such as ;sy; r ;sy $rtein.; t is"n)n that these different frms f sy $rducts can $rduce varyin# results. (dditinally,differences in sy cm$nents arise frm the variety f sy!ean used, s$ecific $rcessin#techni*ues, and #r)in# and stra#e cnditins.

The istry f Sy

The sy!ean is nted in the histrical artifacts f the &hu Dynasty 11623 B&7. )ever,

the $ict#ra$h fr the sy!ean, )hich dates frm earlier times, indicates that it )as nt first used




as a fd. While the $ict#ra$hs fr ther #rains sh) the seed and stem structure f the $lant, the $ict#ra$h fr the sy!ean em$hasiAes the rt structure. (#ricultural literature f the $erid s$ea"sf the sy!ean and its use in cr$ rtatin. ($$arently, the sy $lant )as initially used as a methdf fi+in# nitr#en and thus im$rvin# the fertility f the sil.

The sy!ean did nt serve as a fd until the discvery f fermentatin techni*ues, sme time

durin# the &hu Dynasty. The first sy fds )ere fermented $rducts li"e tem$eh, natt, misand sy sauce.

(t a later date, $ssi!ly arund 2 B&, &hinese scientists discvered that a $urUe f c"edsy!eans culd !e $reci$itated )ith calcium sulfate r ma#nesium sulfate t ma"e a tfu. Theuse f fermented and $reci$itated sy $rducts sn s$read t Oa$an and $arts f sutheast (sia.

)ever, sy )as nt the main feature f their diets. The Oa$anese traditinally ate a small

amunt f tfu r mis as $art f a mineral6rich fish !rth, fll)ed !y a servin# f meat r fish.The &hinese ate lentils and ther le#umes, !ut a$$arently nt unfermented sy!eans, $ssi!ly !ecause f the antinutrients fund in sy!eans.

The sy!ean f ancient &hina is a far cry frm the #enetically mdified sy!ean f tday.@lycine s<a, the )ild sy!ean, is fund in &hina, >rea, Tai)an and Oa$an. @lycine s<a is thes$ecies f sy!ean that )as cnsumed traditinally and is the ancestr f the mdern cultivar,@lycine ma+. n cntrast, the #enetically mdified sy!ean that cm$ses a!ut 5J f the ttal

sy!ean acrea#e tday sim$ly did nt e+ist a fe) decades a#.

By the 20th century, sy!eans )ere a minr cr$ that )as listed in the 11 -S De$artment f(#riculture -SD(7 hand!" as an industrial $rduct, nt as a fd. Tday, ver ?2 millin acresare under cultivatin fr sy!eans. Within the $ast half century, sy has fund its )ay int hundreds

f fd $rducts that )e eat every day. n fact, yu culd ar#ue that !esides )heat and dairy, sy is

the mst )ides$read in#redient in ur $rcessed fds tday.

We can cnclude the fll)in#:

M 'ri#inally, sy!eans )ere nt used as a fd.M Sy!eans )ere nt a $rimary sta$le f any ancient culture.

M Tday8s #enetically mdified sy!ean is vastly different frm the ancient )ild sy!ean. M

Sy!eans )ere nt )idely cnsumed in the -.S. until the mid620th century.

M We are cnsumin# mre sy than ever !efre.

M The sy )e are cnsumin# n) is nt identical t the sy eaten !y lder cultures, s the !enefits that accrued t them may nt accrue t us t the same e+tent.

The health ln#6term effects f this ra$id increase in cnsum$tin f mdern sy!eans areun"n)n.

Sy and 4ur Thyrid

%erha$s the $rimary cncern f %&'S )men is that sy may have a de$ressin# effect n thethyrid. ( fully6functinin# thyrid is crucial t mana#ement and reductin f %&'Ssym$tms.




dine, Ainc, c$$er, selenium, chrmium and vitamins B2 and B are re*uired fr $timal

thyrid hrmne functin. t8s very difficult t say )hether and t )hat e+tent the antinutrients insy inhi!it a!sr$tin f these nutrients. uch )uld de$end n the ty$e f sy $rduct, h) it )as $rduced, h) much is cnsumed, and yur verall nutritinal status.

'ne small study in Oa$an re$rted that )men cnsumin# 0 #rams f sy!eans fr mnths had

sym$tms f hy$thyridism 66 malaise, cnsti$atin, and slee$iness.130 =ven after ne mnth, the)men had a !e#innin# si#n f hy$thyridism as sh)n !y risin# TS levels. TS thyridstimulatin# hrmne7 is a hrmne that rises )hen thyrid hrmnes dr$. TS si#nals the thyridt start $rducin# mre hrmnes.

Sy and 'ther rmnes

Sy cntains cm$unds called ;isflavnes;. Sme )men are under the miscnce$tin that

sy isflavnes are the same thin# as estr#en, r act the same as estr#en. That is nt *uite thecase.

The !il#ical effects f isflavnes differ su!stantially frm estr#en. /r ne thin#, the !il#ical effect f estr#en is 0061,000 times strn#er than that f isflavnes. (ntherdifference is the a!ility f isflavnes t $referentially !ind ne f the t) estr#en rece$trs,)hereas estr#en !inds r!ustly t !th rece$trs. re research is needed t esta!lish )hichtissues res$nd t isflavnes thru#h these different estr#en6rece$trs, as )ell as the indirecteffects f isflavnes n varius tissues.

n a small study in =n#land, si+ $remen$ausal )men )ere #iven 30 #rams f sy $rteincntainin# 5 m# f isflavnes7 daily fr ne mnth.131 The )men e+$erienced an increasedfllicular $hase f their menstrual cycle delayed menstruatin7. id6cycle sur#es f E

luteiniAin# hrmne7 and /S fllicle stimulatin# hrmne7 )ere si#nificantly su$$ressed)hile the sy $rtein )as !ein# cnsumed. The effects cntinued fr three mnths after the sy)as st$$ed.

This )as a very small study fr a very shrt $erid f time. )ever, many %&'S )men dnt have a E sur#e in mid cycle. Withut a mid cycle sur#e f E, vulatin cannt ccur. t8s an$en *uestin as t )hether a )man )h is see"in# an increased E sur#e )uld )ant t eat

smethin# that mi#ht su$$ress that sur#e.

n summary, it8s nt clear )hether syfds are !eneficial t )men )ith %&'S 66 r nt !eneficial. t may de$end n the individual. n any case, the %&'S diet des nt recmmend

le#umes such as sy!eans.

Sy and /d (dditives

Sme sy $rducts cntain fd additives in rder t im$rve muth feel, taste, r shelf life.

&arra#eenan is a thic"enin# and sta!iliAin# a#ent used in a variety f sy $rducts, includin# symil" and sy ice cream. (lthu#h the /D( has a$$rved it as ;safe; in fds, carra#eenancntains varius frms f #alactse. There is clinical and e+$erimental evidence t su##est that




#alactse may !e detrimental t varian functin and t varian #erm cells, )hich are necessary frre$rductin.132 13 n additin, there is at least ne re$rt f a $ssi!le lin" !et)eencarra#eenan cnsum$tin and cancer.13

@enetically dified Sy

st f tday8s sy!eans are #enetically mdified. @enetically mdified fds are created !ys$licin# lectins frm ne $lant family int anther, thus creatin# a $lant that l"s the same !ut isfunctinally *uite different. The health cnse*uences f this techni*ue are un"n)n. f yu "n)yu react t a $articular $lant family !ut that lectin has !een $ut in a $lant nt f thatfamily, yu may un"n)in#ly cnsume the ;t+ic t yu; lectin, thus causin# an aller#icreactin r ther health $r!lem.




2$3 ,hat Is Fi!er;

/i!er is the $art f a $lant fd that is nt di#ested !y humans. /i!er is necessary fr #dhealth, and a diet hi#h in fi!er is far su$erir t ne that is nt.

/i!er hel$s in the di#estive $rcess, is thu#ht t l)er chlesterl, hel$ cntrl !ld #lucsesu#ar7, $rtect a#ainst sme cancers and reduce the ris" f heart disease.

Ty$es f /i!er

There are t) ty$es f fi!er 66 slu!le and inslu!le.

Slu!le fi!er is fund in fruits and ve#eta!les, at !ran, !arley and le#umes. t disslves in)ater and is thu#ht t hel$ l)er !ld fats and !ld #lucse su#ar7.

nslu!le fi!er, called cellulse, des nt disslve in )ater and des nt have as many !enefits asslu!le fi!er. t is fund in )hle #rains and ve#eta!les. (s it $asses thru#h the intestines, it hel$sthe !dy #et rid f )aste $rducts. ( ma<r surce f inslu!le fi!er is the !ran layers f cereal#rains, such as )heat !ran.

ain Benefits f /i!er

/i!er and 4ur ntestinal Tract

/i!er $revents cnsti$atin as )ell as diarrhea it als im$rves !)el transit time the time itta"es fr fd t $ass thru#h the intestines and !e eliminated7. ( hi#h fi!er diet can decreasetransit time !y as much as 1 hurs. This is an im$rtant ste$ t)ard health since sl) transittime all)s t+ins and e+cess hrmnes in the cln t !e rea!sr!ed !ac" int the !ld.

/i!er, es$ecially inslu!le fi!er such as cellulse e.#., )heat !ran7 als hel$s "ee$ the stl sft, !ul"y and mvin# easily thru#h the intestines. t des this !y functinin# li"e a s$n#e,hldin# )ater and !indin# minerals and acidic materials. This $rcess ma"es stls sfter and mre

!ul"y, $reventin# cnsti$atin and hemrrhids.

( hi#h fi!er diet als $rmtes a sta!le $$ulatin f !eneficial !acteria in the intestines )hilediscura#in# $athl#ical r#anisms.

/i!er and Di#estin

/i!er im$rves and mdulates di#estin !y sl)in# the em$tyin# f fd frm the stmach int thesmall intestine. The #radual rate f transfer $revents !ld su#ar fluctuatins and im$rves $ancreatic enAyme secretin and activity.




/i!er and &hlesterl

/i!er !inds chlesterl in the stl, $reventin# it frm !ein# circulated in the !ld, )here itcl#s arteries and cntri!utes t heart disease.

/i!er and &ancer %rtectin

/i!er sustains !acteria in the intestines that $rduce !eneficial shrt6chain fatty acids. T) fthese, $r$inate and acetate, are used as ener#y surces in the !dy. Butyrate, the third fattyacid, has anti6cancer activity in the !)el.

/i!er and 4ur Wei#ht

Whle fds )ith a hi#h fi!er cntents hel$ yu lse )ei#ht in a num!er f )ays:

M E) calrie density, s yu can eat a lar#e vlume f fd cntainin# less ttal calries. M

%rvides a sense f fullness and satiety.

M educes #lycemic and insulin res$nses t a meal. el$s t reduce insulin resistance. M

Sl)s d)n the rate at )hich yu can che), s)all) and $rcess fd in yur intestine.This #ives yur hun#er6re#ulatin hrmnes enu#h time t #ive yur !rain feed!ac"a!ut )hether t eat mre fd r nt.

/i!er and =str#en

Sme )men )ith %&'S may have levels f estr#en that are t hi#h.

( $recise !alance !et)een estr#en and $r#esterne is essential fr nrmal fertility. Whilenrmal estr#en levels are usually increased durin# the first half f yur cycle, a failure t vulate

st$s $r#esterne frm reachin# nrmal levels durin# the secnd half f the cycle, )hich isre*uired fr the $r$er !alance !et)een estr#en and $r#esterne. f estr#en levels cntinuecycle after cycle t !e un$$sed !y $r#esterne, ;estr#en dminance; can !e the result,meanin# that yu have t much estr#en in relatin t $r#esterne.

esults frm varius studies indicate that a #enerus inta"e f dietary fi!er hel$s t reduce

e+cessive levels f estr#en, thus hel$in# t !rin# yur !dy int !etter hrmnal !alance.135

The liver filters estr#ens ut f the !ld and sends them d)n the !ile duct int the intestinaltract. /i!er in the intestinal tract attaches t the estr#en, and the e+cess estr#en is e+creted in

the stl.

/i!er and nsulin esistance

any )men )ith $lycystic vary syndrme r infertility have insulin resistance ande+cessively hi#h levels f insulin. any studies sh) that a hi#h6fi!er diet as $$sed t a l)fi!erdiet reduces insulin resistance and $ea" insulin levels.133 13? /i!er als nrmaliAes !ld #lucselevels




ncreased /i!er &ur!s ($$etite in Wmen

( recent study at the -niversity f &alifrnia Davis7 indicates that increased fi!er cntent in ameal !sts feelin#s f fullness in )men and increases levels f a certain hrmne assciated)ith satiety feelin# full and satisfied7.13

The hrmne &&> chlecyst"inin7 is released frm the small intestine )hen a fat6cntainin# fdis eaten. This hrmne may !e the chemical messen#er that acts in res$nse t fat t ntify the !rain that the !dy is #ettin# full.

N) it a$$ears that fi!er can tri##er the same si#nalin# mechanism as fat.

The researchers fed a test #ru$ f men and )men three different ty$es f !rea"fast meals:l)6fi!er, l)6fat hi#h6fi!er, l)6fat r l)6fi!er, hi#h6fat.

They fund that !th the hi#h6fat and hi#h6fi!er meals resulted in #reater feelin#s f satiety andsi#nificantly hi#her levels f &&>, than did the l)6fat, l)6fi!er meals.

The inclusin f fi!er in a meal increases yur feelin# f !ein# full, due nt nly t fi!er creatin#a #reater vlume f fd in yur #astrintestinal tract, !ut als t fi!er $rmtin# the release f&&>. The hi#h6fi!er fds in the healthy %&'S diet are a #d )ay fr yu t hel$ cntrl yura$$etite.

i#h6/i!er Diet el$s S$are 4ur @all!ladder

( diet hi#h in fi!er has !een sh)n t reduce the ris" f #allstnes. ( l)er ris" f #allstnes

reduces the $r!a!ility that yu )ill need #all!ladder sur#ery.

( recent study analyAed fd cnsum$tin data frm a$$r+imately ?0,000 )men startin# in1.13 The )men )ere a$$arently free frm #all!ladder disease )hen the study !e#an. By2000, nearly 3,000 f the )men had their #all!ladders ta"en ut an astundin# J f thettalP7.

Study results sh)ed that )men )h cnsumed the hi#hest amunts f fi!er )ere 1J lessli"ely t under# #all!ladder remval than thse )h cnsumed the l)est amunts.

Sme %ssi!le &nse*uences f E) /i!er nta"e

E) fi!er inta"e has !een lin"ed t a hst f health $r!lems, includin#: a$$endicitis,autimmune disrders, cln cancer, cnsti$atin, dee$ vein thrm!sis, s"in cnditins,dia!etes, diverticulsis, #all !ladder disease, #ut, hemrrhids, hy$ertensin, irrita!le !)elsyndrme, "idney stnes, multi$le sclersis, !esity, $ernicius anemia, $ulmnary em!lism,thyrt+icsis, tth cavities, and varicse veins.




Surces f /i!er

Whle fd surces f fi!er are: ve#eta!les, fruits, seeds, nuts, le#umes and #rains.

/i!er can !e !tained in the %&'S diet thru#h fresh ve#eta!les and fruits. f yu have !een eatin#

a l) fi!er diet, yu culd initially e+$erience sme #as )hen yu increase fi!er inta"e, s ease int

it #radually and drin" $lenty f )ater aim fr a minimum f 2 *uarts daily7 t "ee$ everythin#mvin# smthly thru#h yur di#estive system.

&autin )ith Su$$lemental /i!er

When !tained thru#h )hle ve#eta!les and fruits, fi!er is cm$letely safe and !eneficial.

)ever, ccasinally sme $e$le )h use su$$lemental fi!er such as #uar, $syllium, $ectin, r

carra#eenan may e+$erience difficulties )hen they use them in e+cessive amunts. /re+am$le, mre than 2 cu$s f $syllium daily culd distur! the )alls f yur @ tract, and

e+cessive carra#eenan culd cause #astrintestinal dama#e.




2$4 Plant Foods

%lant fds are a lt mre than ;<ust anther car!hydrate;.

There are many hundreds if nt thusands f cm$unds that affect human $hysil#y in

cm$le+ )ays. (ncient medical traditins such as (yurvedic and Traditin &hinese edicine haveused $lants as healin# medicines fr centuries. =very year, ne) $lant cm$unds are !ein#discvered. The desi#n f the ma<rity f mdern $harmaceutical dru#s is !ased n thechemistry f $lant cm$unds.

T a #reat e+tent, yu are )hat yu eat. t really is true. We "n) that ancient man has eaten $lant material fr hundreds f thusands f years. (ll f it )as un$rcessed and very hi#h infi!er.

Tday, WesterniAed cultures eat hi#hly $rcessed fds that d nt cntain the cm$lete $lantmaterial. (s a cnse*uence, )e d nt #et the !enefit f $lant cm$unds and fi!er in the samecm!inatins that ur ancestrs did. The vast !ul" f ur $rcessed $lant6!ased fds are veryl) in fi!er and have many f their inherent nutrients remved in the refinement $rcess.rever, $r a#ricultural $ractices have left ur sils de$leted s that, even thu#h the $lantl"s the same, the level f nutrients in the $lant is l)er than in the same $lant 100 years a#.We are left )ith fds that are calrie6dense !ut devid f the $lant cm$unds )e need fr#d health.

n ther )rds, refined fds cause us t !e verfed and undernurished. ( $erfect e+am$le is the

mst )idely cnsumed ;ve#eta!le; in (merica, the /rench6fried $tat. N serius health $ractitiner r medical researcher )uld claim that eatin# mre /rench6fried $tates than anyther ve#eta!le is #d fr yu. 4et that is )hat )e are din#.

&nsum$tin f mre $lant material in its natural state )ill hel$ yu t !e ade*uately fed and$timally nurished. The !eneficial effect f $lant fds n human health is unmista"a!le.1?0

Time and time a#ain, studies have fund fds f $lant ri#in t reduce the ris" f mst ma<rchrnic illnesses suffered !y the human $$ulatin.1?1 1?2

Natural $lant fds include ve#etatin leaves, stems, and rts7, )hle fruits, and ra) nuts andseeds. @rains are the seeds f #rasses7.

%lant /ds and %&'S

n additin t $rvidin# ener#y and essential nutrients, $lant fds cntain a )ide array fLsi#nalin#Q su!stances that influence )hat yur cells d. This fact is es$ecially im$rtant fr)men )ith %&'S. 4u have %&'S !ecause yur hrmnal and ther cell si#nalin# systems are nt)r"in# $timally. =atin# fresh, )hle $lants fds )ill im$rve the a!ility f yur !dy t

functin as it shuld.




Whle $lant fds may have these !eneficial effects:

M eductin f hy$erinsulinism and insulin resistance. Mncrease in se+ hrmne !indin# #l!ulin.

M eductin in free teststerne levels reductin f hirsutism and acne7. M

re effective meta!lism and eliminatin f hrmnes.

M Wei#ht lss.

M E)er ris" f dia!etes and cardivascular disease. M

ealthier varian functin.

Se+ rmne Bindin# @l!ulin SB@7

SB@ !inds t hrmnes and thus ma"es them ;inactive;. i#h insulin levels cause the liver t $rduce less SB@. Eess SB@ means yu have mre ;active; r !iavaila!le teststerneflatin# arund. This is the teststerne that distur!s varian functin, and causes hirsutism e+cess !dy and facial hair and scal$ hair thinnin#7 and acne.

Wmen )h eat a lt f hi#h6fi!er ve#eta!les and fruits have hi#her SB@ levels. 1? S, fr avariety f reasns, $lant fds $lay an im$rtant rle in cntrllin# sym$tms f %&'S.

%lant %i#ments and 'varian /unctin

any $lant fds are hi#h in red, yell) and ran#e $i#ments called cartenids. They are

es$ecially a!undant in yell)6ran#e fruits and ve#eta!les and dar" #reen, leafy ve#eta!les. 'f themre than ?00 naturally ccurrin# cartenids identified thus far, as many as 50 may !e a!sr!ed

and meta!liAed !y the human !dy.

&artenids $rvide anti+idant $rtectin, im$rve cell6t6cell cmmunicatin, su$$rt theimmune system, and $rvide in additin t ther functins. We8ll <ust mentin t) f thecartenids here.

M Beta6cartene: The cr$us luteum that a$$ears n the vary at vulatin cntains thehi#hest level f !eta cartene in the !dy.

M Eutein: t a$$ears t $lay a rle in varian functin. 'ri#inally, lutein )as islated frmthe cr$us luteum, hence the name ;lutein;. The cr$us luteum f the varies cntainshi#h cncentratins f lutein as )ell as ther cartenids.

The rle f cartenids in the varies is nt entirely clear, althu#h it may have t d )ith $rtectin a#ainst free radicals. 'ne study has nted that )men )ith mre cnsistent levels fcartenids )ere mre li"ely t !ecme $re#nant )ith in6vitr fertiliAatin H/7 than )men )hhad mre varyin# levels f cartenids.1?

( cu$le f studies have su##ested that a free radical activity may interfere )ith the cr$usluteum8s a!ility t $rduce sterid hrmnes such as $r#esterne.1?5 1?3 &nceiva!ly,

cartenids may hel$ t cntrl sme f this free radical activity, since they are )ell "n)n asanti+idants.




t8s als $ssi!le that increased inta"e f cartenids may hel$ t increase $r#esterne

$rductin. n a study f d#s at Washin#tn State -niversity, administratin f su$$lemental !eta6cartene increased their $r#esterne levels.1??

&artenids may als !e hel$ful fr cntrllin# insulin levels and reducin# ris" f dia!etes. (

study !y the &enters fr Disease &ntrl has sh)n that $e$le had the hi#hest levels f

cartenids )ere the least li"ely t devel$ dia!etes r im$aired #lucse tlerance. 1?

We sus$ect that $timal levels f cartenid inta"e via )hle $i#mented $lant fds )illcntri!ute t varian health.

%lant Sterls and %&'S

Sterls are fats $resent in all $lants, includin# fruits and ve#eta!les. They affect yur $hysil#y

and have anti6inflammatry, !ld su#ar cntrl and hrmne6influencin# $r$erties.

/r e+am$le, sme sterls hel$ t $revent yur !ld su#ar frm #in# t hi#h, a$$arently !ystimulatin# yur $ancreas t $rduce insulin.1? (nther e+am$le is !eta6sitsterl, )hichinhi!its the cnversin f teststerne int the mre $)erful dihydrteststerne DT7, )hichcan cause hair #r)th and acne.10




2$5 9uidelines for (atin Car!ohydrates

The !est )ay t #et the car!hydrates yu need is in )hle fds, nt $rcessed r refinedfds. &nsider the a$$le as an e+am$le. Which is !etter fr yu 66 a fresh a$$le, a$$lesauce, ra$$le <uice9

($$le <uice is ttally unsuita!le, since it is 35J fructse )ay t much su#ar7, and is devid f thefi!er and mst f the essential nutrients yu need t re#ain yur health. Drin"in# a$$le <uice is asure6fire )ay t )rsen yur %&'S $r!lems. ($$lesauce is sli#htly !etter than a$$le <uice since itdes cntain a mdicum f fi!er. 'f curse, a$$lesauce lses sme f it nutrients frm $rcessin#.( fresh a$$le is a vastly su$erir surce f car!hydrates and essential nutrients as cm$ared ta$$le <uice. (nd it is much !etter than a$$lesauce.

($$ly the same $rinci$le t any fd yu eat: chse the )hle fd, nt a $rcessed $rtin f it.st )hle fds cntain sme car!hydrate, s yu8ll have little tru!le #ettin# enu#hcar!hydrate fr #d health. 'n the ther hand, )hle fds, fr the mst $art, d nt cntaine+cessive amunts f car!hydrate. -nli"e mst $rcessed fds, )hle natural fds #ive yu amderate amunt f car!hydrate 66 nt t much, and nt t little.

Where Will y &ar!hydrates &me /rm9

'n the healthy %&'S diet, the !ul" f yur car!s )ill cme frm ve#eta!les. The remainder )ill

cme frm fruit, nuts and seeds. @rains and le#umes are severely restricted, s yu )n8t !e #ettin#

much car!hydrate frm these surces.

f yu fll) the $rinci$le f eatin# car!hydrates fund nly in )hle fds, yu8ll !e n a;natural;, mderately l)6car! diet )ithut havin# t cnsciusly )rry a!ut h) many car!calries yu are cnsumin#.




3$+ ,hat<s a Protein;

( $rtein is a cm$le+ !il#ical mlecule cm$sed f a chain f units called amin acids.%rteins are re*uired fr the structure, functin, and re#ulatin f the !dy8s cells, tissues, andr#ans. =ach $rtein has a uni*ue functin. %rteins may functin as:

M =nAymes.

M rmnes.

M em#l!in.

M (nti!dies.

M @enetic material.

M ( surce f ener#y.

%rteins are ma<r cnstituents f every cell and !dy fluid e+ce$t urine and !ile. They act t

maintain nrmal acid6!ase !alance in the !ld and t re#ulate salt and fluid !alance in different !dy tissues. %rteins are re*uired fr the #r)th, re$air and nrmal functin f every $art f !dies.

%rteins accunt fr mre than 50J f the dry )ei#ht f mst cells, and are invlved in mst cell $rcesses. The amin acids f $rteins are the !uildin# !lc"s f the cells. The cells need $rteins t #r), t mend themselves and t create the $rduct that is that cellCs cntri!utin t ur $hysical system..

%rtein is a!undant in many fds such as meat, fish, $ultry, and e##s. %rtein is als fund inl)er cncentratins in le#umes, nuts, seeds, #rains, ve#eta!les and fruit.

'$timally, $rteins are !r"en d)n int amin acids in the #astrintestinal tract. )ever, it is ntuncmmn fr sme )hle $rteins lea" thru#h int the !ldstream and causeinflammatry r aller#ic res$nses. %r$erly di#ested amin acids are stred until needed in theliver and individual cells.

(min (cids

(n amin acid is a chain f car!n and +y#en atms )ith ammnia and hydr#en atmsattached. There are a$$r+imately 25 different amin acids.

( $rtein is a lin"a#e f hundreds r even thusands f amin acids in varyin# cm!inatins and $atterns. There are many thusands 66 $erha$s hundreds f thusands 66 f uni*ue chains famin acids in yur !dy, each $erfrmin# a s$ecific functin.

(min acids can !e used fr ener#y, <ust li"e fats and car!hydrates.

The !dy can chan#e ne amin acid int anther, and t sme e+tent, even create ne) aminacids. There are ei#ht amin acids that cannt !e made !y ur !dies and thus must !e !tainedfrm the diet. These are called ;essential amin acids;.




The essential amin acids are: histidine, isleucine, leucine, lysine, methinine, $henylalanine,threnine, try$t$han, and valine. ethinine, in $articular, seems t !e lac"in# the ty$ical(merican diet.

There are t) ;semi6essential; amin acids: ar#inine and carnitine. They aren8t manufactured in

sufficient amunts t #uarantee $timal health and small amunts are re*uired frm the diet.

ecyclin# f amin acids is nt 100J efficient, and sme are lst, re*uirin# a cnstant re6su$$lyfrm the diet.

We are $articularly interested in thse amin acids that are "n)n t affect h) )e meta!liAe fat,as )ell as ur mds and ur a$$etite fr certain fds.

The recently identified, $rly understd, and ften thera$eutic functins f individual aminacids )ere nt cnsidered )hen the ecmmended Daily (ll)ances D(s7 fr individualamin acids )ere devel$ed. The D(s are !ased n the $r$er rati f amin acids t maintain

;nitr#en !alance;, i.e., nitr#en inta"e cm$ared t nitr#en e+cretin, )hich is an estimatenly f !asic $rtein re*uirements. )ever, research sh)s $harmacl#ical dses findividual amin acids, dses several times the D( re*uirements, des affect fundamental $hysil#ical $rcesses.11

What (min (cids &an D fr 4u

M ncrease lean muscle and ener#y ut$ut.

M (ccelerate muscle re$air fr fast recu$eratin frm e+ercise. M

Stimulate the $rductin f #r)th hrmne.

M educe !dy fat.M =nhance +y#en and fatty acid utiliAatin. Mncrease mental cncentratin.

M Sta!iliAe !ld su#ar.

M (ccelerate ammnia remval t delay nset f fati#ue. M

%rduce anti!dies, enAymes and hrmnes.

M ncrease hair and nail stren#th.

M m$rve tissue and cartila#e elasticity and re#eneratin.

inimum re*uirement fr %rtein

(!ut 0 #rams f $rtein is used u$ each day <ust t "ee$ the !dy #in#, althu#h yur needmay vary accrdin# t !dy siAe, $hysical activity and ther factrs.

'ne frmula t hel$ yu estimate the amunt f $rtein yu need:

4ur )ei#ht F 2.2 + .? X #rams f $rtein $er day.




What a$$ens When 4u =at T Eittle %rtein

What ha$$ens )hen yu dn8t eat enu#h $rtein t "ee$ yur !dy runnin# $r$erly9 4ur !dy )ill r! $rtein frm ;l)er $ririty; areas f yur !dy such as yur muscle tissue.

;Hery l) calrie diets; r fastin# are nt advisa!le unless yu are under a $hysician8s

su$ervisin. (s sn as 12 hurs after startin# such a diet r fastin#, stres f !ld su#ar#lucse7 may !e used u$ and yur !dy is li"ely t start cnsumin# a mi+ f $rtein and fatfrm the !dy fr ener#y.

What a$$ens When 4u =at T uch %rtein

When there are amin acids $rteins7 in e+cess f the !dy8s re*uirements, they8re sent t theliver, )here they are cnverted int fat.

The cnversin $rcess $rduces ammnia as a !y$rduct, )hich is t+ic. The ammnia is in

turn cnverted int urea, )hich is sme)hat less t+ic. n rder t e+crete urea )ithut dama#e tthe "idneys, it must !e hi#hly diluted in )ater.

S t #et rid f it, yu need t drin" lar#e amunts f )ater. 4u may drin" a lt f )ater, !utinevita!ly it )n8t !e enu#h. S yur !dy )ill have t ta"e )ater frm its )n tissues t dilutethe urea. 4u lse )ei#ht *uic"ly as a result f e+cretin# lts f )ater. 4u may lse u$ t 12l!s. f )ater )ei#ht n a hi#h $rtein, l) car!hydrate diet, re#ardless f h) much )ater yudrin".

f yu have im$aired "idney functin, yu shuld nt em!ar" n a hi#h6$rtein diet unless under a $hysician8s su$ervisin.

(min (cid Balance

The !dy )ill synthesiAe $rtein nly until the $int at )hich it runs ut f ade*uate su$$lies fany essential amin acid. (ny remainin# unusa!le amin acids )ill !e !urned as ener#y rcnverted t fat.

4u may have heard the term ;!il#ical value; r ;net $rtein utiliAatin; N%-7 f fds. The !il#ical value f fds is the de#ree t )hich the amin acid distri!utin in a fd matches the !dy8s *ualitative and *uantitative re*uirements.

The net $rtein utiliAatin N%-7 is the measure f !il#ical value and $rtein di#esti!ility fs$ecific fds. (lthu#h there is n ;$erfect; $rtein surce, e##s mst nearly a$$r+imate themi+ f amin acids re*uired !y humans. Thus, the e## is the standard !y )hich ther $rteinsurces are measured.

The fds )ith hi#hest N%- are, in descendin# rder: e##s, fish, cheese, !r)n rice, red meat,and $ultry. Sme $rtein $)ders made frm fra#ments f mil" $rteins may have a N%-hi#her than e##s.




f yu tend t avid animal $rtein, r are a ve#etarian, it may !e a challen#e fr yu t !tain allf the essential amin acids yu need. /r e+am$le, let8s ta"e leucine, ne f the ;essential; aminacids, )hich yu must #et it frm yur diet.

( study at the -niversity f llinis has su##ested that the amin acid leucine is a "ey t the

$sitive utcmes f usin# a f a hi#her $rtein diet fr fat !ecause f its uni*ue rles in

re#ulatin f muscle $rtein synthesis, insulin si#nalin# and #lucse re6cyclin# via alanineanther amin acid7.12

The investi#atrs said that $e$le )antin# t lse )ei#ht may need t cnsume mre leucinethan is currently recmmended !y current dietary #uidelines and dietary $ractices in the -.S..

&m$lementary %rteins

(nimal $rtein fds such as e##s r meat cntain all the essential amin acids. Therefre they arereferred t as ;cm$lete; $rteins. The $r!lem is that they may als !e hi#h in fat and

envirnmental t+ins.

t is essential t !uy and cnsume r#anically raised and )ild fds as much as yu $ssi!ly can, tavid the chemical residues fund in nn6r#anically raised fd $rducts. n additin, yu can #etsme f )hat yu mi#ht need frm nn6animal $rteins that have sme f the essential amin acidsmissin# 66 $lant fds such as le#umes, nuts, seeds r #rains.

f yu8re already at r near yur ideal )ei#ht and dn8t need t shed fat $unds, yu dn8t have t eata $erfect, cm$lete $rtein such as e##s, meat, $ultry r fish at every sin#le meal. 4u can alshave meals cnsistin# f incm$lete, $lant6!ased $rteins. )ever, the car!hydrates in $lant6 !ased fds )ill sl) d)n the $rcess f li!eratin# stred fat fr ener#y. =atin# t lse fat and

eatin# nce )e are at ur ideal )ei#ht are t) different $rcesses. /d chices shuld !e madeaccrdin# t yur uni*ue needs.

%rtein and ($$etite

( #r)in# !dy f evidence sh)s that eatin# ade*uate $rtein at each meal is very hel$ful incntrllin# and even reducin# yur a$$etite.1

esearchers at the arvard Schl f %u!lic ealth cnducted a revie) f medical investi#atinsn the effects f hi#h $rtein diets n therm#enesis meta!lic rate7, satiety, !dy )ei#ht and

fat lss.1

Their cnclusin: ;There is cnvincin# evidence that a hi#her $rtein inta"e increasestherm#enesis and satiety cm$ared t diets f l)er $rtein cntent. The )ei#ht f evidenceals su##ests that hi#h $rtein meals lead t a reduced su!se*uent ener#y inta"e. Sme evidencesu##ests that diets hi#her in $rtein result in an increased )ei#ht lss and fat lss as cm$ared t diets

l)er in $rtein, !ut findin#s have nt !een cnsistentGt may !e !eneficial t $artially re$lacerefined car!hydrate )ith $rtein surces that are l) in saturated fat.;




What8s interestin# in this survey f the medical literature is that increasin# $rtein hel$s treduce yur a$$etite s that yu )ill eat fe)er calries )ithut feelin# hun#ry and de$rived.

%rtein and Bld Su#ar

Sme )men )ith %&'S have !ld su#ar levels that are t hi#h, r fluctuate t hi#h levels.The increased !ld su#ar causes an un)anted increase in insulin. f the insulin increase issustained ver time, insulin resistance can result.

( num!er f studies have demnstrated that a relatively hi#h level f $rtein in the diet )ill

l)er !ld su#ar levels. /r e+am$le, the innea$lis H( edical &enter recently cm$leted astudy f dia!etics in )hich dietary $rtein )as increased frm 15J t 0J f ttal calries.15 Thecar!hydrate cntent )as decreased frm 55J t 0J, i.e., the dietary $rtein re$laced $art f thecar!hydrate.

The $rtein increase resulted in a decrease in #lucse and #lychem#l!in, )ith a mdest

increase in insulin. The #lychem#l!in !ld test result is si#nificant !ecause it reveals theavera#e #lucse levels ver a 06$erid 66 it means that !ld su#ar remained l)er ver a $erid f time.

The study als sh)ed that "idney functin )as nt im$aired !y increasin# the $rtein t 0J fttal calries.

%rtein and Bdy &m$sitin

nclusin f ade*uate $rtein in yur diet may $rmte lss f fat )ei#ht. n a study f 2

ver)ei#ht )men at the -niversity f llinis, ne #ru$ )as #iven a hi#h car! diet and thether #ru$ )as #iven a hi#h $rtein diet. The fat cntent )as the same. (lthu#h !th #ru$slst a!ut the same amunt f ttal )ei#ht, the hi#h $rtein diet )men lst a!ut 30J mre fat)ei#ht than the hi#h car! )men. t8s the fat that yu )ant t lse, nt muscle. S ade*uate $rtein is im$rtant.13

n summary, dietary $rtein is very im$rtant in the treatment f %&'S. The amunt f $rteinyu need relative t car!hydrate )ill de$end n yur health status and medical histry.




3$- The Pro!lem .ith )il#

Than"s t the advent f refri#eratin, the )ides$read cnsum$tin f dairy $rducts )as made $ssi!le. Tday, c)8s mil" and $rducts made frm c)8s mil" ma"e u$ a ma<r $rtin f thestandard diet in nn6(sian cuntries. This $henmenn is un$recedented in human histry. s the $ervasive cnsum$tin f dairy $rducts a #d thin#, r a !ad thin#9 t a$$ears the <ury is still utn this issue. We vie) dairy $rducts )ith a #reat deal f cautin and thin" that heavy use f dairy $rducts is un)arranted.

( Brief istry f il"

The earliest recrd su##estin# man8s use f animals8 mil" as fd )as unearthed in a tem$le in the

=u$hrates Halley near Ba!yln. The infrmatin )as cntained a msaic frieAe that )asestimated t !e a!ut 5,000 years ld.

n the 1th century, arc %l re$rted that Tartar armies dran" a fermented frm f mare8smil". &)s )ere first !ru#ht t the Nrth (merican cntinent in the 15th century. Since then,there has !een a $henmenal #r)th in Nrth (merica f dairy cattle and cnsum$tin f theirmil".

n 10, (mericans annually cnsumed a ttal f #allns f fluid mil" $er $ersn. 53J f

that mil" )as cnsumed n the farms )here it )as $rduced. Eess than 5 $unds f cheese )ere

cnsumed and a tiny amunt f ice cream )as eaten. t8s )rth ntin# that mst f this mil" )as

cnsumed fresh frm the c) and )as nt $asteuriAed r hm#eniAed.

Tday, (mericans cnsume a!ut 2 #allns f fluid mil" $er year $er $ersn. )ever, theyals eat 0 $unds f cheese $lus 2 $unds f ice cream. These statistics d nt include thehu#e vlume f mil" in#redients that are included in hundreds f $rcessed fd $rducts.

'ther $arts f the )rld d nt cnsume nearly as much dairy. /r e+am$le, $er ca$itacnsum$tin f dairy $rducts in &hina is a!ut 2 $unds $er year.

easns t Be &ncerned a!ut Dairy9

We are cncerned a!ut dairy $rducts fr a num!er f fundamental reasns.

1. il" &m$sitin. il" is desi#ned t nurish and hel$ !a!y mammals t #r). (t sme $int, the !a!y animal is )eaned and finds $r$er nurishment else)here.

The nly e+ce$tin t this rule is the human s$ecies. We are the nly s$ecies f animal that

cnsumes mil" frm the day )e are !rn until the day )e die. s this a #d idea9 4u shuld !ea)are that the cm$sitin f c)8s mil" is vastly different frm the mil" f $rimates.




&m$sitin f il" $er 100 # fresh mil"7

(nimal %rtein #7 /at #7 &ar!hydrate #7 =ner#y "cal7

&) .2 .? .3 33

uman 1.1 .2 ?.0 ?2

n"ey, rhesus 1.3 .0 ?.0 ?

(s yu can see, the cm$sitin f c)8s mil" des nt a$$r+imate human r $rimate mil".What are the cnse*uences f cnsumin# mil" that is nt meant t !e a fd fr human adults9

2. il"6Disease Ein"9 We are the nly animal s$ecies that cnsumes mil" f ther s$ecies, $rimarily frm dmesticated c)s. &)8s mil" cntains #r)th factrs t hel$ !a!y c)s #r)ra$idly. ave yu ever seen a calf #r)9 They #ain si#nificant siAe and )ei#ht in a relatively shrt $erid f time, drin"in# nly mil". St$ and thin". Des it ma"e sense fr yu t cnsumesmethin# that is $timiAed fr ma"in# !a!y c)s #r)9

There is n cnclusive evidence t esta!lish that ln# term cnsum$tin f c)8s mil" is

healthier fr yu than nt cnsumin# it. n fact, studies f mil" cnsum$tin in differentcuntries su##est that mil" may nt !e the health $anacea yu thin" it is.

M ( study f seven cuntries )ith a hi#h cnsum$tin f dairy $rducts fund that heartdisease mrtality rse as mil" su$$ly rse.1?

M ( study cm$arin# heart disease death rates )ith fd inta"e fund that the hi#hestcrrelatin )as )ith mil". ;&han#es in mil"6$rtein cnsum$tin, u$ r d)n, accurately $redicted chan#es in crnary deaths fur t seven years later.; The researchers nted

that their analysis ;strn#ly su$$rts; $revius cnclusins that mil" is the $rinci$aldietary cul$rit in hardened, narr)ed arteries and that the $r!lematic $rtin f mil" is its

$rtein, nt its fat.1

M ( study cm$arin# crnary death rates )ith fd inta"es in 21 cuntries fund that thefd mst hi#hly crrelated )ith crnary deaths )as mil".1

t a$$ears that casein, ne f the mil" $rteins, may !e res$nsi!le fr these findin#s. There issme evidence t su##est that casein $rteins may cntri!ute t cardivascular disease and $ssi!ly ty$e 1 dia!etes. 10 11

. il" and @enes. N adult humans ever cnsumed mil" f any s$ecies until dmesticated

livestc" )ere intrduced a!ut 5610,000 years a#. t8s an $en *uestin )hether yur #enetic

ma"eu$ has mana#ed t ada$t itself t dairy $rducts.

. Ess f Nutrients. %asteuriAatin destrys enAymes, diminishes vitamin cntent, and dama#esmil" $rteins. %asteuriAatin des nt "ill viruses nr sme resistant $ath#enic !acteria.(necdtal re$rts su##est that animals fed $asteuriAed mil" d nt thrive.

5. erds -nhealthy9 The health f cmmercial dairy herds is *uestina!le.12 any herds haveviral infectins.1 1 Secndly, sme dairy herds are fed hrmnes, #r)th $rmters andanti!itics in rder t increase mil" $rductin.15 These su!stances end u$ in the mil" r dairy




$rduct that yu cnsume.13 The cntainer truc"s that deliver mil" frm farm t factry aredisinfected )ith chemicals, the residue f )hich is fund in the mil" su$$ly as )ell.

3. il" (ller#ies. ( lar#e num!er f $e$le are aller#ic t c)8s mil", es$ecially casein, )hich is a $rtein cm$nent f mil". &asein is a ;#luey; "ind f a $rtein that is difficult t di#est. n fact,

casein has many industrial uses, such as adhesives, !inders, and $rtective catin#s.

(s )ith many fd aller#ies, a mil" aller#y can !e hard t detect. il" r mil" cm$nents can !efund in hundreds f $rcessed f fd $rducts.

(ny unidentified aller#y creates an inflammatry cnditin and can nly )rsen %&'Ssym$tms.

?. Eactse ntlerance. 'ver 50 millin (mericans have difficulty di#estin# lactse mil"su#ar7 r ther su#ars. st lactse intlerant individuals d nt lin" their sym$tms t lactsecnsum$tin. S yu may !e intlerant and nt "n) it. This intlerance is an inheritedmeta!lic ina!ility t di#est this su#ar due t the a!sence f an enAyme in the di#estive system.

(!ut ?5J f the )rld8s $$ulatin des nt tlerate lactse )ell. (sians, Native (mericansand (frican (mericans tend t have this mil" intlerance. &aucasians may tlerate it inadulthd, !ut many d nt. any $e$le seem t tlerate small amunts, !ut )ill have#astrintestinal sym$tms such as cnsti$atin, cram$in# and !lat )hen lar#er amunts f mil" $rducts are cnsumed. st $e$le, as they #et lder, have diminished di#estive $)er,leadin# t an increase in sym$tms related t dairy cnsum$tin in later life.

. Hiruses in il". (re there viruses in dairy $rducts, and shuld yu care9 Sme dairy c)sare infected )ith BEH !vine leu"emia virus7, BH !vine immundeficiency6li"e virus7, B%H!vine $a$illma virus7 r ther viruses Sme f these viruses can infect ther s$ecies such asshee$. (nti!dies t these viruses have !een fund in humans. The health effects f these

viruses in humans is nt )ell understd. The evidence, scanty as it is, is nt reassurin#.ntrductin f viruses f anther s$ecies int yur !dy is nt #d health !uildin# techni*ue.

Des $asteuriAatin "ill viruses9 %asteuriAatin is the $rcess f heatin# mil" ri#inally in rdert "ill !acteria causin# tu!erculsis and undulant fever. t als e+tends shelf life f mil".)ever, it has nt !een $rven that $asteuriAatin "ills all viruses. But even if a virus isinactivated !y $asteuriAatin, viral #enetic $articles can !e a!sr!ed int the !dy )ith un"n)ncnse*uences. /r e+am$le, B%H viral $rteins can transfrm rat cells int cancerus cells.1?

. 'varian cancer. Wmen )h cnsume hi#h amunts f mil" and dairy $rducts a$$ear thave an increased ris" f varian cancer.1 1

Dairy %rducts and %&'S

We haven8t yet cme acrss any studies that discuss the cnsum$tin f dairy $rducts in

relatin t %&'S, althu#h there are sme studies dealin# )ith insulin and fertility. ere is a !rief sam$lin# f thse studies.




il" and nsulin

esearchers have fund that even thu#h mil" and fermented mil" $rducts dn8t drasticallyraise !ld su#ar levels, they d cause si#nificant insulin secretin.200 n fact, mil" andfermented mil" $rducts stimulate as much insulin secretin as )hle )heat des. (nd smecheeses stimulate mre insulin secretin than $asta r ;all6!ran; cereal, and almst as much as

!r)n rice and $$crn.

(nther study sh)ed that addin# mil" t a l)6#lycemic meal increased insulin as much as ahi#h6#lycemic meal.201

n ther )rds, dairy $rducts have a l)6#lycemic value, meanin# that they d nt dramaticallyincrease !ld #lucse. Since they d nt ra$idly increase !ld #lucse, $resuma!ly there is nneed fr increased insulin $rductin. This is true fr many fds, !ut it n) a$$ears this maynt !e true fr mil", !ecause even thu#h the #lycemic lad f a meal is l), mil" stimulates anincrease in insulin.

n effect, cnsumin# mil" $rducts )ith a meal increases yur insulin levels, even if yu areavidin# hi#h6#lycemic fds. Thus, the !enefit f eatin# fds that are l) n the #lycemicinde+ is defeated t sme e+tent.

il" and nfertility

n a study at arvard -niversity, researchers su#ht t determine )hether there )as a lin" !et)een infertility and mil" cnsum$tin !y analyAin# mil" cnsum$tin in differentcuntries.202 They fund that )men )h are a!le t di#est mil" su#ar and )h dran" the mstmil" )ere the mst infertile.

When mil" su#ar lactse7 is di#ested, it is !r"en d)n int #lucse !ld su#ar7 and anthersu#ar called #alactse. Wmen )h are a!le t di#est mil" su#ar and )h drin" lts f mil" thushave a #reater e+$sure t #alactse. There is sme clinical and e+$erimental evidence t su##estthat #alactse may !e t+ic t varian e## cells and lead t $remature varian failure. Wmen )h)ere lactse intlerant nt a!le t di#est mil" su#ar7 r )h dran" less mil" had less e+$sure t#alactse and had fe)er fertility $r!lems.

(nther factr is that sme )men have im$aired liver functin, r have a deficiency f theenAyme re*uired t meta!liAe #alactse, )hich culd lead t hi#her than nrmal #alactselevels.

The $ssi!le rle f mil" in infertility has nt !een )ell studied. )ever, !ased n )hat little is"n)n s far, )e cannt recmmend cnsum$tin f mil" and dairy $rducts.




rmnes, @r)th /actrs, %esticides and (nti!itics in Dairy %rducts

&nsider this startlin# statistic:

&)s il" %rduced4ear in -.S. il" %rduced %er &)

10 22.2 millin 100.2 !illin $unds ,51 $unds1 . millin 153.3 !illin $unds 13, $unds

) did -S dairy $rducers mana#e t *uadru$le $er6c) $rductin )ithin 3 years9 Better !reed f c)9 4es. Better mil" e+tractin technl#y9 4es. re ra$id cullin# f l) $rducers9 4es. But these factrs alne cannt accunt fr such an enrmus increase in mil" $rductin ut f an animal.

%esticides in the &)8s Diet9

t a$$ears that dairy c)s are nt eatin# )hat they used t. (s yu "n), dairy c)s n ln#er

#raAe in a $asture. They are cnfined in feedlts )here there is nthin# t eat e+ce$t )hat is $rvided t them !y the dairy $eratr. The $eratr )ill feed c)s thse $articular feeds that arethe chea$est )hile $rvidin# the ma+imum amunt f mil". While sme f the feedcm$nents a$$ear t !e healthy, thers are nutritinally un!alanced r may !e laden )ith $esticides )hich accumulate in the c) and its mil". /r e+am$le, a cmmn feed iscttnseeds r cttnseed hulls. &ttn is heavily s$rayed )ith $esticides t st$ !ll )eevils andther insects. )ever, the $esticides in the cttnseed are $assed n t the c). Sme f theaccumulated $esticides are then $assed n int the mil".

By the )ay, the cttnseed hulls cme frm $rcessin# f cttnseeds, )here the il is e+tractedfrm the seed. The leftver !y$rduct is the cttnseed hull, )hich is sld t dairy $eratrs. But

)hat ha$$ens t the il9 t is sld t fd $rcessrs, )h $ut cttnseed il int $rcessed fd $rducts that yu eat. S, yu #et the $esticides in cttnseeds, either directly !ycnsumin# the il, r indirectly frm c)8s mil". &hec" the la!el f every $rcessed $rduct yueat. a"e sure it des nt cntain cttnseed il.

'ther surces f fd fr c)s are rutinely treated )ith $esticides, fun#icides, and fumi#ants.These chemicals are $isns, $ure and sim$le. There is n ;safe; amunt yu shuld !ecnsumin#.

rmnes

f yu cnsume dairy $rducts there8s n )ay yu can avid cnsumin# sme amunt fhrmnes.

Sme f the hrmnes fund in c)8s mil" are: estradil, estril, $r#esterne, teststerne, 1?6"etsterids, crticsterne, insulin6li"e #r)th factr @/617, #r)th hrmne @7, $rlactin,+ytcin and thers. n additin, since the ma<rity f c)s are $re#nant r recently $re#nant, theymay have elevated levels f sme hrmnes.

We als have the issue f e+#enus hrmnes intrduced frm the utside7. The main cncernis )ith an in<ected hrmne called rB@ recm!inant !vine #r)th hrmne7, als called




BST. BST is a synthetic hrmne that is in<ected int c)s in rder t stimulate mil" $rductin. %erha$s 0J f the -.S. dairy herd is in<ected )ith this hrmne.

&)s in<ected )ith BST have 2610 times as much @/61 in their mil" as cm$ared t untreatedc)s. What are the $tential cnse*uences f hi#h levels if @/61 in c)8s mil"9

What is @/619

@/61 stands fr insulin #r)th factr61. ( #r)th factr is a small $rtein that is essential fr a#r)th $rcess t ccur. There are many #r)th factrs in the !dy, sme f )hich are still !ein# discvered.

The insulin6li"e #r)th factrs @/s7 have a structure similar t insulin. They can tri##er thesame cellular res$nses as insulin, includin# cell divisin. @/61 is ne f the insulin6li"e#r)th factrs.

(lmst every cell in the human !dy is affected !y @/61. n additin t the insulin6li"e effects,

@/61 can als re#ulate cell #r)th and devel$ment. @/61 stimulates the #r)th f !thnrmal and cancerus cells. =+cessive levels f @/61 have !een im$licated in a variety fcancers.

(ll mammals $rduce @/61 mlecules that are very similar. uman and c) @/61 areidentical. Therefre, if BST the #r)th hrmne in<ected int sme c)s7 stimulates hi#herlevels f @/61, and if yu drin" that mil", it8s l#ical t thin" that @/61 levels in yur !dy)uld increase.

@/61 is nt destryed !y $asteuriAatin nr is there any assurance yur di#estive <uices )illdestry it in yur stmach. rever, it8s !een "n)n fr decades that undi#ested r $artially

di#ested $rteins )ill crss frm the #ut int the !ldstream.

-nfrtunately, fe) human studies have !een $erfrmed t verify h) much f a c)8s @/61)ill #et a!sr!ed int yur !ldstream. )ever, there )as ne study that analyAed t)

#ru$s, ne f )hich maintained their nrmal dairy inta"e )hile the ther #ru$ maintained theirnrmal dairy inta"e, $lus they added an e+tra three 6A. #lasses f mil" $er day.20 The #ru$drin"in# the e+tra mil" had their @/61 levels increase a!ut 10J )hereas the /@61 levels in thecntrl #ru$ remained unchan#ed.

S, if this study is any indicatin f )hat actually ha$$ens )hen yu cnsume a hi#h level fdairy $rducts, yu shuld ta"e heed. T much @/61 is !ad fr yu. 'n the ther hand, t

little @/61 is !ad fr yu. 4u need a !alance. But )hat ha$$ens )hen yu #et e+tra @/61frm yur dairy $rducts9 We8re nt sure, althu#h ne study has su##ested that varian cells f%&'S )men have an e+a##erated $tential fr @/61 stimulated cell divisin as cm$ared tvarian cells f nrmal )men.20 n ther )rds, yu may !e mre res$nsive t @/61 thanther )men.

t8s hard t ima#ine that #ettin# e+tra @/61 and ther hrmnes frm yur fd is a #d idea.) can yu "n) )hether the dairy $rducts yu8re eatin# cntain @/61 r ther hrmnes94u can8t. There is n la!elin# la) that re*uires a fd $rduct t say h) much f anyhrmne, #r)th factr, $esticide r virus the $rduct may cntain.




il" and &alcium

Dairy industry mar"eters have drummed int yur head that yu must drin" mil" in rder t #et

yur dietary calcium.

But cnsider this. The vast !ul" f the )rld8s $$ulatin des nt cnsume dairy $rducts frmc)s. Therefre, yu )uld thin" that multi$le !illins f $e$le must !e sufferin# frm acalcium deficiency. The fact is, they are n mre calcium deficient than yu are. They sim$ly #ettheir dietary calcium frm ther surces. 4u can d the same.

4u can #et cnsidera!le calcium frm ve#eta!les, nuts, seeds, and sme animal fds !esidesdairy.

n summary, dairy $rducts are a very mi+ed !a#. -ntil the health !enefits f dairy $rducts fr%&'S and fertility have !een cnvincin#ly demnstrated, )e cannt recmmend them as $art f the

healthy %&'S diet.

(dditinal eadin#

il" (nd rtality: The cnnectin !et)een mil" drin"in# and crnary heart disease

!y David B. @rdn, 20? $a#es, a!ut \15. 4es, this !" is e+$ensivePP But if yu area!slutely cnvinced yu must cnsume mil", may!e yu shuld read it.

Dr. @rdn8s !" cites 2 scientific $a$ers, $u!lished in $eer6revie)ed medical <urnals. is !" includes 1 charts and illustratins cnsistin# f meticulusly $re$ared data. &harts

es$ecially )rth ntin# are n $a#es 2 and 112. The first chart crrelates crnary heartdisease mrtality rates )ith the cnsum$tin f mil" in 2 cuntries. The secnd chart crrelatesmil" cnsum$tin )ith serum chlesterl levels in 15 cuntries. The #ra$hs sh) a cnvincin#strai#ht6line crrelatin that $rvides an em$irical relatinshi$ !et)een mil" and heart disease.




3$0 9uidelines for (atin &nimal Protein

ere are sme im$rtant $ints t "ee$ in mind a!ut $rtein in yur diet.

ave Sme %rtein at each eal

Sme $rtein at each meal hel$s t ensure that yu are #ettin# enu#h $rtein fr yur needs.%rtein at each meal is als im$rtant fr re#ulatin# yur hrmnes and $reventin# s$i"es in

insulin $rductin.

4u mi#ht !e cncerned that the %&'S diet is as"in# yu t eat t much $rtein. emem!er

that yu8ll !e eatin# a su!stantial amunt f ve#eta!les and fruits. (ls, yur !dy )ill tell yu

in the unli"ely event yu8re eatin# t much $rtein. f yur liver and "idneys cannt $rcess theamunt f $rtein yu8re eatin#, yu )ill #et uncmfrta!le sym$tms such as nausea, )ea"nessr diarrhea.

@ Eean

(s far as red meats are cncerned, the leaner, the !etter. Trim ff any visi!le fat !efre eatin#.)ever, sme meats are ;mar!led;, meanin# the fat is mi+ed in )ith the muscle and can8t !etrimmed. 4u8re advised t avid any meat that is mar!led )ith fat. But if yu find yurself)antin# t have meat )ith mar!led fat, then at least let is c" ln# enu#h s sme f the fat

)ill !e melted a)ay.

The saturated fat frm cmmercially6raised cattle has !een lin"ed t health $r!lems such ascardivascular disease. The saturated fat in these animals is als hi#h in a fatty acid called;arachidnic acid;, )hich is $r6inflammatry if cnsumed t e+cess.

@ an#e6fed

st cmmercially6fed animals are fed #rains r a#ricultural !y$rducts in rder t fatten them

u$.

'ne $r!lem )ith these feeds is that they may cntain $etrchemicals, fumi#ants, fun#icides, r $esticides such as DDT , %&Bs, di+ins. They may als cntain t+ic metals such as cadmiumr mercury. When livestc" cnsume these $llutants, they accumulate in the flesh that yu endu$ eatin#.

n additin, sme f these livestc" feeds are hi#h in me#a 3 fats and l) in me#a fats,)hich causes the animals t have a hi#her level f me#a 3 fats. (mericans already cnsume far tmuch me#a 3 fats and nt enu#h me#a . n e+cess, me#a 3 fats are $r6inflammatry and

cntri!ute t distur!ed cell functin and a num!er f chrnic disrders.




(nd finally, animals and $ultry raised in lar#e cmmercial facilities r feedlts ty$ically are fedhrmnes and anti!itics. They are #iven hrmnes in rder t ma"e they #r) r fatten u$mre *uic"ly. They are #iven anti!itics !ecause they are vercr)ded and cnta#ius diseases areal)ays a threat.

n cntrast, ran#e6fed animals dn8t have any f these $r!lems.

@ Wild

Wild #ame is *uite l) in fat, and )hat fat they have is f the hi#hest *uality. Wild #ame meatcntains 15J620J fat )hereas a lean cut f cmmercially6fed !eef trimmed f visi!le fatcntains 5J60J fat, and sme fatty cuts may have 35J60J fat.

&"in#

(lthu#h mre sta!le than ther ty$es f fat, animal fat )ill +idiAe if heated t a hi#htem$erature. '+idiAatin creates unsta!le free radical mlecules in the fat. When these freeradicals #et int yur !dy, they create e+tensive dama#e and inflammatin.

&"in# red meats at hi#h tem$eratures $rduces charrin# and hi#h levels f hetercyclicamines, )hich are cancerus.

Dn8t eat animal $rtein that is c"ed )ith e+tremely hi#h heat.




4$+ ,hat<s a Fat;

There8s hardly a dietary t$ic that is mre cnfusin# than ;fat;. any (mericans have a mindsetthat fat is sim$ly unhealthy and shuld !e minimiAed. Saturated fats in $articular have !eensin#led ut as unhealthy. We have !een tld t cut d)n n saturated fats in meats and cnsume $rducts cntainin# ve#eta!le il instead. -nfrtunately, as fd science has advanced sme f thisadvice has !een $rven t !e ill6funded.

We8ll e+$lre the issue f )hich fats are #d fr yu and )hich are !ad fr yu. But first, let8s

revie) )hat a fat is.

/ats are an essential fd. 4u can8t !e live fr very ln# )ithut fats. /ats can !e either slid r

li*uid. They cnsist f ne mlecule f #lycerl <ust li"e the #lycerin in a !ar f sa$7, and fatty

acid mlecules. These fats are cmmnly "n)n as tri#lycerides.

/atty acids are chains f car!n and hydr#en mlecules f varyin# len#th and sha$e. They arethe !uildin# !lc"s f fats, <ust li"e amin acids are the !uildin# !lc"s fr $rtein. Differentfatty acid mlecules have different sha$es, and that8s )hy there are s many different ty$es andfrms f fats. The uni*ue sha$e f each fatty acid determines the effect it )ill have in yur !dy.

t8s the fatty acid mlecules that $lay such a crucial rle in yur health, includin# yur success in

dealin# )ith %&'S. /atty acid mlecules are versatile !ecause ne end f the mlecule is fat6slu!le and the ther end is )ater6slu!le. They are an essential $art f cell )alls. They hel$ t

hld mem!rane $rteins in $lace, and $lay a rle in the trans$rt f nutrients and messa#es #in#in and ut f the cell. /atty acids $erfrm a variety f vital functins in every cell f yur !dy.

Sme fats are a!slutely re*uired fr health, )hile thers )ill cause serius dama#e. Whether a fathel$s yu r harms yu de$ends n a num!er f factrs:

M What "ind f fat is it, and )here did it cme frm9 M) has it !een $rcessed9

M as it !een e+$sed t li#ht, +y#en, r heat9 M

) ld is it9

M ) )as it used in fd $re$aratin9

M ) much )as eaten9

M ) fre*uently and fr h) ln# has it !een eaten9M What is the nutrient *uality f the rest f yur diet9

The fats and ils yu eat )ill have a $rfund influence n yur utcme )ith %&'S, includin#infertility, )ei#ht, insulin resistance, and ris" f dia!etes and heart disease.




/ats $rvide critically im$rtant !enefits t the !dy: They are:

M ( crucial ener#y surce.

M a<r cm$nents f cell mem!ranes, and f the mem!ranes f r#anelles inside thecells.

M e*uired fr yur cells t functin and t cmmunicate.

m$rtant Nte: The remainder f this cha$ter is $retty technical in $laces 66 !ut it $rvideshel$ful !ac"#rund infrmatin in case yu8re readin# an article a!ut fats r ils, r tal"in#)ith yur dctr a!ut dietary fats, r a!ut yur tri#lyceride r chlesterl level. Since this isnt a !" a!ut fats, )e8ve $rvided rather s"im$y e+$lanatins f an e+tensive and cm$le+t$ic. f yu dn8t understand smethin#, <ust s"im ver it. f yu )ant t really di# int thedetails a!ut fats and ils, )e recmmend that yu read /ats that eal, /ats the >ill, !y -d=rasmus.

) /ats are &ate#riAed

Natural fds cntain a cm!inatin f different ty$es and $r$rtins f fat. )ever, )henscientists study fats, they tend t !rea" them d)n int cate#ries.

/ats are cate#riAed in these )ays:

M Saturated r unsaturated.

M Shrt chain r ln# chain.

M Num!er f !nds.

Saturated /ats

f yu ima#ine the mlecular structure f fatty acids as sha$ed li"e cater$illars, a saturated fattyacid )uld !e a cater$illar )ith a relatively shrt, strai#ht !dy. Their shrtness ma"es them easyt di#est and easy t !urn in yur meta!lic en#ine. Butter and ther animal fats aree+am$les f saturated fats.

The term ;saturated; means the fat is saturated )ith hydr#en atms, )hich ma"e it a mre ri#id,strn#er structure. Therefre, they dn8t easily !rea" d)n and !ecme rancid.

Saturated fats are used fr:

M =ner#y $rductin.

M &nstructin f cell mem!ranes $rvidin# ri#idity7.

M Surce fr cnversin t certain unsaturated fatty acids. M

Stra#e f fat ener#y fr future use.

-nsaturated /ats

-nsaturated fatty acids are li"e cater$illars )ith ln#er !dies, and !ent. They cntain a l)ercncentratin f hydr#en atms and are nt as structurally strn# as saturated fats. -nsaturatedfats are much less sta!le than saturated fats, meanin# that their structure can easily !e altered.




-nsaturated fatty acids are used fr:

M &nstructin f cell mem!ranes $rvidin# fle+i!ility and fluidity7. M@eneratin# electrical currents.

M (ttractin# +y#en.

M &nversin int hrmne6li"e su!stances called eicsanids. M=ner#y $rductin if nt needed fr ther )r"7.

4ur !dy can manufacture sme !ut nt all7 unsaturated fatty acids as needed in rder t

$erfrm necessary !il#ical functins.

&mmn e+am$les f unsaturated fats in the fd su$$ly are ve#eta!le and seed ils, live iland fish il

En# &hain and Shrt &hain /ats

( ln# chain fat cntains a ln#er strin# f atms than des a shrt chain fat. The len#th f the

chain f the fat )ill determine h) it functins in yur !dy. (s needed, yur !dy can ma"eshrt6chain fats int ln#er nes.

Shrt chain fats are easy t di#est and easy t meta!liAe. They are smaller and sim$ler thanln#er chain fats.

=+am$les f shrt chain fats are !utter, ccnut il and $alm "ernel il. These fats tend t !eused ri#ht a)ay fr ener#y.

Num!er f Bnds

/ats cntain atms that are ;!nded; t#ether !y sharin# electrns =lectrns are tiny $articlesthat circle arund the atms, <ust li"e the mn circles arund the earth7. 4u can thin" f certainfat atms as ;hldin# hands; and thus frmin# a !nd.

Sme f the atms in saturated fats have sin#le !nds hldin# hands )ith ne hand7.-nsaturated fats have du!le !nds li"e hldin# hands )ith t) hands7.

%lants and animals can ta"e a saturated fat and chan#e it int an unsaturated fat !y creatin#du!le !nds. The num!er and lcatin f the du!le !nds )ill cause the fatty acid t havedifferent !il#ical effects. n the fll)in# cha$ter, )e8ll descri!e h) this $rcess )r"s.

(n unsaturated fat )ith t) r mre du!le !nds is a $lyunsaturated fat. 4u see e+am$les fthese fats in the ve#eta!le il sectin f yur #rcery stre.

( mnunsaturated fat, such as live il, has ne du!le !nd.

&ntrary t )hat yu mi#ht thin", a du!le !nd is )ea"er than a sin#le !nd. (nd, the mre

du!le !nds there are, the )ea"er is the structure f the fat.




&is6 and Trans6/ats

;&is; refers t the natural cnfi#uratin f the du!le !nds in a natural fat. The ;cis;cnfi#uratin results in a fat mlecule that has a !ent sha$e. This !ent sha$e all)s unsaturatedfats t d a )hle !unch f thin#s that saturated fats can8t d.

n cntrast, )hen yu hear the term ;trans6fats;, )e are referrin# t an unsaturated fat that has !een ;strai#htened ut; !y a s$ecial $rcess !y a $rcess called ;hydr#enatin;. What yu end u$)ith is an unsaturated fat that !ehaves li"e a saturated fat, since a trans6fat is strai#ht, <ust li"e asaturated fat is. We8ll tal" mre a!ut trans6fats in a !it.

=ssential /atty (cids =/(s7

&ertain ty$es f unsaturated fatty acids are called ;essential fatty acids; r ;=/(s;. These are

essential fr life and must !e !tained frm the diet they cannt !e manufactured !y yur !dy.=/(s are transfrmed !y the !dy int eicsanids, cellular hrmne messen#ers that re#ulate many

functins in all tissues.

f yu have an inade*uate inta"e f =/(s, r yu cannt cnvert them int eicsanids, it isim$ssi!le fr yu t !e $timally healthy. That8s )hy it8s vitally im$rtant t "n) )hichdietary fats are #d fr yu and )hich are nt.

We8ll cm$lete the discussin f =/(s in the =ssential /ats and =icsanids cha$ter.

Tri#lycerides

4u may have heard a!ut tri#lycerides, es$ecially if yu have a !ld test and yur dctr saidyur tri#lycerides )ere t hi#h.

st fats in ur !dies are in the frm f tri#lycerides. ( tri#lyceride l"s li"e truc" trailers !ac"ed u$ t a ladin# dc". The middle $sitin $refers t hld an essential fatty acid. Thet) utside $sitins $refer t hld saturated fatty acids. )ever, if yu eat a tri#lyceride frm !eef, the middle $sitin )ill have a mnunsaturated fat instead f an essential fatty acid. fyu eat a cm$letely hydr#enated fat, all $sitins n the tri#lyceride )ill !e saturated fattyacids.

st tri#lycerides in yur !dy cme frm eatin# fat in yur diet. )ever, sme are als

created frm e+cess !ld su#ar that cannt !e stred int the cells. When there is n $lace left tstre !ld su#ar, the insulin $resent as a result )ill cause the liver t cnvert the e+cess int

tri#lycerides, )hich are then stred as fat.

i#h levels f tri#lycerides in the !ld encura#e red !ld cells t clum$ t#ether, )hichdecreases the a!ility f !ld cells t deliver +y#en t yur tissues.




&hlesterl

Nt a fat, chlesterl is a hard, )a+y, fat6li"e su!stance. t $rvides structural ri#idity t cellmem!ranes. t is als a $recursr t the creatin f sterid hrmnes includin# yurre$rductive and adrenal hrmnes7, and !ile. There is sme evidence that chlesterl may act asan anti+idant. st chlesterl is created and !r"en d)n !y the liver. &hlesterl is s

im$rtant t life that nearly every cell in the !dy can $rduce it n demand this is the cell8s )ay tmaintain sta!ility f its mem!rane at all times.

When fatty acids and car!hydrates are !r"en d)n fr ener#y, ;acetate; is a !y$rduct. Sinceessential fatty acids are $referentially used fr mre im$rtant $ur$ses than ener#y $rductin,a hi#h fat diet that is l) in essential fatty acids )ill yield an es$ecially hi#h level f acetate.

This matters t yu !ecause acetate is the !uildin# !lc" fr chlesterl. S the hi#her theacetate level, the mre $ressure there is fr the !dy t $rduce chlesterl. T much acetate

causes the >re!s cycle yur ener#y factry7 ;fire; t !urn t ;ht;. The result is manyfrustrated $e$le )h are n a ;n chlesterl; diet !ut cannt #et their chlesterl t cme

d)n. S they end u$ usin# medicatins li"e statin dru#s.

By the )ay, as a side nte, dietary chlesterl $er se is nt the cause f cardivascular disease.Dietary chlesterl is nt dan#erus until yu e+$se it t hi#h tem$eratures. But )hen yu c"animal fds )ith hi#h heat, the chlesterl in the fd is +idiAed. The +idiAedchlesterl, )hich cntains unsta!le free radical mlecules, can cause dama#e t yur cells. t8s theverheatin# f chlesterl, nt the chlesterl itself, that creates a health $r!lem. /r this reasn,)e recmmend yu c" animal fds )ith a l)er heat.

ydr#enated /ats

ydr#enatin is the $rcess f cnvertin# an unsaturated fat int a saturated r semi6saturated fat.This is accm$lished !y su!<ectin# an il t hi#h tem$eratures 2]610]/7 under $ressure )ithhydr#en #as in the $resence f a metal catalyst, usually nic"el, fr a $erid f 36 hurs. The $ur$se f this $rcess is t $rduce a ;hard; fat frm a li*uid il !y in<ectin# hydr#en atms andrearran#in# the mlecular structure.

&m$lete hydr#enatin. This is the creatin f a ttally saturated fat, i.e., it is saturated )ithhydr#en atms and is n) sta!le and hard. This fat can !e heated t hi#her tem$eratures !efreit !e#ins t de#rade. -sually made frm ccnut r $alm "ernel ils )hich are 0J saturated t !e#in )ith7, cm$letely hydr#enated ils are used fr s$ecialty $ur$ses, such as ma"in#

chclate ;t melts in yu muth, nt in yur hand;7.

%artial hydr#enatin. ere, the $rcess f hydr#enatin is nt !ru#ht t cm$letin. n ther)rds, the ;hardenin#; f the fat can !e st$$ed at any $int, de$endin# n ultimate use f the $rduct.%artial hydr#enatin can $rduce a semi6li*uid, $lastic, r slid fat )ith uni*ue $r$erties f s$reada!ility, ;muth feel; r te+ture, and shelf life.

Because hydr#enatin is interru$ted, there )ill !e an un$redicta!le *uantity f $artially

transfrmed fatty acids and ther unidentified !y$rducts )hich may !e detrimental t yurhealth.




Transfrmed /ats 6 ;Trans6/ats;.

'ne f the $artially transfrmed fatty acids resultin# frm hydr#enatin is called a ;trans6fatty

acid;. ( trans6fat is similar t the ri#inal fat, nly n) an arm f the mlecule has !een t)isted

arund and is facin# in a different directin.

The $r!lem is that trans6fats ta"e u$ $laces in the !dy that )ere reserved fr the ri#inalun$rcessed fat. Trans6fats fit int the !dy8s enAyme and mem!rane structures, !ut canntcm$lete the functins that the ri#inal fats are desi#ned t d. N), yu have a $rly

functinin# trans6fat !lc"in# ut the #d fats that are essential fr life they ta"e u$ s$ace !ut dnthin# hel$ful.

T ma"e matters )rse, trans6fats have a much hi#her meltin# $int, )hich means they remainslid at !dy tem$erature and thus have a cl##in#, stic"in# effect in the !dy. This encura#esfatty de$sits in the arteries, liver and ther vital r#ans. Trans6fats als ma"e !ld $latelets

mre stic"y, frmin# small clts that flat arund in the !ld. These clts can !lc" circulatinand sl) d)n !ld fl), r even st$ it alt#ether causin# a str"e r a heart attac".

Trans6fats alter the $ermea!ility f cell mem!ranes, all)in# undesira!le materials t #et in, andlettin# mlecules that )uld rdinarily stay inside the cell t lea" ut. This diminishes cellfunctin and health.

Trans6fats d nt have the same electrical $r$erties that =/(s d. Therefre, trans6fats cannt $artici$ate in ener#y and electrn e+chan#e reactins that mve yur !dy chemistry aln#.

Trans6fats interfere )ith the cnversin f =/(s int the hi#hly unsaturated fatty acids fund in

the !rain, sense r#ans and adrenal #lands. (ls, desira!le hrmne6li"e eicsanids are ntcreated, includin# thse that im$rve arterial muscle tne, decrease !ld $ressure, and $revent !ld clts.

(re Trans6/ats a Threat t 4ur ealth9

(ll f the availa!le evidence su##ests that trans6fats interfere )ith yur a!ility t !e healthy.They cntri!ute t a hst f meta!lic $r!lems /r e+am$le, a ln#6term study f ,20

)men cnducted !y the arvard Schl f %u!lic ealth sh)ed that cnsum$tin f trans6fatsincreased the ris" f !ecmin# dia!etic.205 The researchers said that sim$ly re$lacin# trans6fats )ith

$lyunsatured fats )uld reduce dia!etes ris" !y 0J.

n a cm$anin study f ?,? )men, the arvard researchers discvered that trans6fatcnsum$tin )as assciated )ith a hi#her ris" f cardivascular disease, es$ecially amn#yun#er )men.203

( third study f 2 )men !y the avard edical Schl sh)ed that cnsumin# trans6fats)as lin"ed t increased systemic inflammatin.20?




%lease !ear in mind that )men )ith %&'S have a hi#her ris" fr !th dia!etes and heart

disease, as )ell as systemic inflammatin. When yu sum it all u$, if yu )ant t !e healthy and#et a handle n %&'S, trans6fats such as mar#arine are t !e avided li"e the $la#ue. )ever,trans6fats are nt al)ays in !vius $laces such as mar#arine. n a study f $re#nant )mencnducted !y the -niversity f British &lum!ia, J f the trans6fats cnsumed )ere in !a"eryfds, 12J in fast fds, 10J in !read, 10J in snac"s, and nly J in mar#arines r

shrtenin#s.20 Nearly all f the unhealthy trans6fats )ere ;hidden; in fds that )e eat everyday.

(t $resent, there is n )ay fr yu t find ut h) much trans6fat is in $rcessed fds, r in

fds that yu eat at restaurants.

)ever, many fd cm$anies are refrmulatin# their $rcessed $rducts, in rder t cm$ly )ithfuture /D( re#ulatins that )ill re*uire that trans6fat cntent !e n the $ac"a#e la!el.ean)hile, yu can chec" the la!el fr the terms ;hydr#enated; r ;$artially hydr#enated;. fyu see thse terms n a la!el, )e recmmend that yu nt cnsume that $rduct.

Trans6fats may ;naturally; !e $resent in l) levels in animal $rducts.20

They are the finalmeta!lic $rducts f livestc" intestinal !acteria. This a$$arently results frm verfeedin# andthe cnse*uent $assa#e f !acteria cntainin# trans6fats int the small intestine. The !acteria aredi#ested and the released trans6fats are de$sited int the tissues and mil" f the animal. nadditin, livestc" and $ultry may !e #iven cmmercial feeds that cntain trans6fats. )ever,these natural trans6fats are a relatively minr health cncern cm$ared t man6made trans6fatsfund in $rcessed fds. inimiAin# $rcessed fds in yur diet )ill minimiAe yur inta"e ftrans6fats.

) t /ind Trans6/ats in %rcessed /d %rducts

ere8s h) t estimate the amunt f trans6fats in a fd $rduct. /irst, read the la!el. f the $rduct in#redients list cntains the term ;$artially hydr#enated;, then yu "n) the $rductcntains trans6fats.

Ne+t, nte the amunt f ttal fat. (dd u$ the #rams listed ne+t t each individual fat. 4u8llntice that the ttal f the individual fats is less than the #rams f ttal fat. The missin# #rams aremstly trans6fat.

When nly saturated fat amunts are listed and $artially hydr#enated il is the main fat in the $rduct, the trans6fat amunt is ften e*ual t r mre than the saturated fat amunt.

'+idiAed 'ils

-nsaturated fats, usually fund in the frm f ils, have a much )ea"er structure than saturatedfats. -nsaturated ils e+$sed t heat, li#ht and +y#en )ill easily !rea" d)n t frm a hst ft+ic r ;free radical; !y$rducts includin# Anides and $er+ides, hydr$er+ides, $lymers,hydr$er+yaldehydes, r cyclic mnmers. The e+$sed il is n) ;rancid; r ;+idiAed;. t )illhave an ;ff; r stale smell t it, unless it has !een dedriAed.




The amunt f +idiAed ils in yur fd su$$ly is im$ssi!le t #au#e )ith any accuracy. But yucan rest assured that any fd that cntains unsaturated ils and is $rcessed )ith heat, li#ht and+y#en )ill cntain sme t+ic residues. 'f curse, almst any il that is e+tracted frm seeds )illhave !een e+$sed t heat, li#ht and +y#en. That $rcessed and +idiAed il is then e+$sed tfurther $rcessin# )hen a fa!ricated fd is created.

/r e+am$le, sy!ean il is e+tracted frm sy!eans, usin# hi#h $ressure, )hich causes a #reat dealf heat in the $resence f +y#en. The il is n) dama#ed. 4ur lcal !a"er adds the sy!ean ilt his du#h. The du#h is then !a"ed under hi#h heat fr a cnsidera!le time, thus furtherde#radin# the il. When yu eat a dnut r a fe) slices f !read, yu dn8t really "n) the level ft+ic !y$rducts yu are in#estin#.

/ats can als !e +idiAed inside yur !dy. emem!er that yur !dy is )arm, and yu are !reathin# in +y#en all the time. The ils in yur !dy are e+$sed this heat and +y#en andculd !ecme +idiAed turn rancid7. t8s '> fr fats t !e +idiAed as $art f the $rcess f !urnin# fat fr ener#y. )ever, yu d nt )ant fats in the mem!ranes f yur cells t !edama#ed !y +idatin. T "ee$ +y#en in chec", yu have an anti+idant defense system that

maintains a !alance !et)een t much +idatin and nt enu#h. This anti+idant systemde$ends n anti+idant nutrients that are derived frm yur diet. ( fe) cmmn e+am$les fanti+idants are vitamins & and =, and the mineral selenium.

) uch /at Shuld 4u =at9

The amunt and ty$e f fat yu need de$ends n many factrs uni*ue t yu.

M (#e.

M @enetic tendencies.

M %hysical activity.

M %hysical envirnment.M ealth status.

M 4ur $resent fatty acid $rfile deficiency vs. e+cess7.

t8s im$ssi!le t say e+actly )hat $ercenta#e f yur ttal dietary calries shuld !e cm$sedf fat. %$ular diet e+$erts have $r$sed $ercenta#es ran#in# frm 5J t 0J. (s a #eneral#uideline, )e thin" it8s '> t have 20J 6 5J f ttal calries as fat 66 if they are healthy fats.

)ever, in Nrth (merica and =ur$e, fats and ils ma"e u$ ver 0J f the 2,500 calriesthat an avera#e human !ein# cnsumes daily. This is 1,000 calries 110 #rams7 f fat every

dayP This is t much fat fr mst $e$le. f yu are !uildin# a l# ca!in in (las"a !y hand,

yu )uld definitely need thse fat calries. But if yu8re a sedentary ffice )r"er, yu d nt.

4u shuld !e es$ecially careful )ith fats if yu have insulin resistance r chrnically hi#h

insulin levels. The -niversity f &lrad recently cm$leted a 16year study f )men )ithinsulin resistance.210 They fund that a hi#h6fat diet )as a !etter $redictr f )ei#ht #ain than theamunt f ttal calries cnsumed. f yu are already ver)ei#ht, and if yu thin" yu have insulinresistance, then a hi#h fat diet may nt !e fr yu.




>ee$ in mind that if yu8re n a ;l) car!; diet t lse )ei#ht, it8s *uite easy t re$lace the car!s)ith fat. We8ve nticed that sme l) car! diets all) yu t eat very su!stantial amunts f fats,includin# saturated fats. We d nt recmmend these diets fr that reasn.

/at @rams vs. /at &alries

&untin# fat #rams n $rduct la!els is #d, !ut desn8t # far enu#h. ( servin# may cnsistf nly a fe) #rams f fat, !ut )hen yu l" at the ttal calries f that servin#, yu maydiscver that the rati f fat calries t ttal calries is *uite hi#h, ma"in# the fd a hi#h fat,unhealthy fd.

emem!er, fd manufacturers )uld $refer t $ut fat #rams rather than fat calries n thela!el. Why9 Because yu )uld !e shc"ed if yu "ne) h) many calries f fat yu areactually #ettin#.

/r e+am$le, su$$se yu )ere t have ne 2 #ram servin# f Kue %asa Trtilla &hi$s,

cntainin# 3 #rams f fat, 1 #rams f car!hydrate, and #rams f $rtein. 4u may thin" thatthis servin# has a $retty l) amunt f fat 66 after all, there are nly 3 #rams f fat in the 2#ram servin#. Based n #rams alne, yu )uld thin" the servin# is nly 21J fat.

But cnsider this: there are calries in a #ram f fat, !ut nly calries in a #ram f

car!hydrate r $rtein. S, ur servin# f trtilla chi$s is actually J fat, in terms f calries.@rams dn8t cunt 66 calries dP

When yu eat $rcessed fds, yu ften #et a lt mre fat calries than yu thin". This is nereasn )hy the %&'S diet e+cludes mst $rcessed fds.

s /at t Blame fr '!esity, Dia!etes, and eart Disease9

( l" int human histry )ill hel$ t ans)er this *uestin. Kuite a num!er f native r

$rimitive cultures in the 20th century r earlier cnsumed a diet hi#h in saturated fat. 4et theyhad very little heart disease, dia!etes r !esity.

rever, heart attac"s in (mericans )ere almst unheard f at the !e#innin# f the 20thcentury, !ut !y the 130s, heart attac" )as cmmn 66 in s$ite f the fact that ttal fatcnsum$tin remained virtually the same durin# this $erid. ) d )e ma"e sense f that9as fcusin# n reducin# fat and chlesterl in the (merican diet $rduced a healthier

$$ulatin9 &learly, it has nt. 'n#in# nutritin research is revealin# the cm$le+ity f ursituatin, in )hich )e have a hi#hly mani$ulated fd su$$ly )ith a #reat deal f syntheticadditives and chemical alteratin f fds. These altered fds are nt ideally suited t urinternal chemistry. &hrnic health $r!lems are the result.

The (merican diet durin# the 20th century has under#ne an astundin# increase in thecnsum$tin f hi#hly $rcessed fds and !evera#es, many f )hich are laden )ith refinedcar!hydrates su#ars and starches7 and refined ve#eta!le ils. The $rcessin# has stri$$ed

a)ay fi!er and essential nutrients. t has de#raded the $rteins and fats naturally fund in fds.dern fd technl#y has created ;fa!ricated; fd mlecules that dn8t even e+ist in nature.




/ds are cntaminated )ith man6made chemicals, and sme chemicals are intentinally added frmar"etin# reasns.

f yu are fcusin# yur entire attentin n reducin# fat in yur diet, )e !elieve yu aremis$lacin# yur $ririties. We thin" that fats $er se are nt dan#erus t yur health. )ever, if

yu cnsume the )rn# ty$e f fat, a $rcessed fat, a man6made fat, a l)6*uality fat, then yur

health is definitely at ris". 'f curse, if yur diet is verladed )ith fat, even if it8s ;#d; fat, yurhealth may suffer.

@uidelines fr healthy fat cnsum$tin:

M =at fats that cntain ;essential fatty acids;.

M =at fats as they are naturally fund 66 in the fd itself.

M (vid all $rcessed fats, i.e., fats fund in $rcessed fds. M

Be mderate in yur ttal fat cnsum$tin.

M =at a variety f fds s yu #et a variety f fats.

We8ll e+$lre the reasns fr these #uidelines in the fll)in# cha$ters.




4$- (ssential Fats and (icosanoids

There are t) cate#ries f unsaturated fats that are called ;essential fatty acids; =/(s7. They arecalled ;essential; !ecause they must !e !tained frm yur diet yu cannt manufacture them inyur !dy. f yu d nt !tain these fats in yur diet, yu )ill !ecme ill. Death frm starvatin isin $art the result f a lac" f sufficient essential fatty acids.

=/(s are transfrmed !y the !dy int hrmne messen#ers called eicsanids, )hich re#ulatemany functins in all tissues. f yu have an inade*uate inta"e f =/(s, r yu cannt cnvertthem int eicsanids, fundamental !il#ical $rcesses necessary fr health and )ell6!ein# )illnt functin. f yu have an im!alance in the ty$es f =/(s yu cnsume, yu )ill have acrres$ndin# im!alance in eicsanids. The inevita!le result )ill !e chrnic disrders anddisease.

T deal effectively )ith %&'S and infertility, and re#ain yur verall health, yu must $ayattentin t the ty$es f fats in yur diet.

=ssential /atty (cids =/(s7 and 4ur &ells

=ssential fatty acids =/(s7 $erfrm a variety f vital functins:

1. =/(s are invlved in the creatin# life ener#y frm fd, and they mve that ener#y

thru#hut yur system.

2. =/(s attract +y#en. =/(s a$$ear t facilitate the transfer f +y#en frm yur lun#s tyur red !ld cells, )hich trans$rt the +y#en t all $arts f yur !dy. =/(s then hel$ mve the+y#en frm yur ca$illaries, acrss the cell mem!rane, and int s$ecial ;furnaces; inside the cell)here the +y#en is !urned t create ener#y.

They als a$$ear t hld +y#en in the cell mem!rane, thus discura#in# viruses, !acteria andther r#anisms frm dama#in# a cell.

. 'ne f the =/(s hel$s t $rduce hem#l!in in yur red !ld cells, )hich increases theirca$acity t carry +y#en.

. =/(s are cm$nents f cell mem!ranes, and f mem!ranes f su!6units inside yur cells.

They hel$ maintain the structure f yur cells !y usin# their electrstatic attractin t hld $rteins in $lace in yur cell mem!ranes.

=/(s als increase cell ;mem!rane fluidity;. Because =/(s carry a ne#ative char#e, they re$eleach ther and tend t se$arate. When yu s$ill a ta!les$n f ve#eta!le il unsaturated fat7n the ta!le, it )ill s$read ut. f yu $ut a $at f !utter saturated fat7 n the ta!le, it )ill nts$read ut. The reasn fr il s$readin# is that the mlecules are re$ellin# each ther. This;s$readin# ut; actin in yur cell mem!ranes is )hat all)s s$ecial channels, $um$s and ther




!ichemical mechanisms t functin. Nutrients and messa#es can !e easily and *uic"ly mved inand ut f the cell and the cm$nents )ithin the cell.

5. =/(s hel$ yu recver frm fati#ue. They facilitate the cnversin f lactic acid int )aterand car!n di+ide. f yu are n metfrmin @luc$ha#e7 thera$y, ne f the $ssi!le side

effects is a !uildu$ f lactic acid. S if yu8re n metfrmin thera$y, ma"e sure yu8re #ettin#

yur =/(s.

3. =/(s have a universal effect n yur health, includin# )hat ha$$ens )ith %&'S and all f itssym$tms and future $r!lems. ( #d )ay t a$$reciate the value f =/(s is t revie) the health $r!lems that may devel$ if yu dn8t #et enu#h =/(s in yur diet:

M Behaviral distur!ances.M =dema.

M @landular atr$hy shrin"in#7.

M air lss.

M i#h !ld $ressure.

M i#h tri#lycerides.

M m$aired immunity.

M Oint and tissue inflammatin.M >idney $r!lems.

M Eiver de#eneratin.

M E)er meta!lic rate.

M ental deteriratin.

M iscarria#e.

M %r )und healin#.

M Neurl#ical $r!lems.

M S"in disrders dry s"in.

M Sterility in males.M Bld clt tendency.

M Hisin im$airment.

M Wea"ness.

?. =/(s are $recursrs t eicsanids, as discussed !el).

=icsanids

=icsanids are, hrmne6li"e su!stances that are made and functin inside yur !dy8s cells.

-nli"e the hrmnes yu8ve heard a!ut estr#en, insulin, crtisl, etc.7, eicsanids dn8t travela!ut in the !ldstream. They are created in the cell, # ut the uter !undary f the cell, findut )hat is #in# n in the immediate vicinity, and then re$rt !ac" and tell the cell )hat t d.When their <! is dne, they self6destruct in secnds.

=icsanids have meta!lic effects n yur health that are every !it as $)erful and im$rtant asthe hrmnes yu8re mre familiar )ith. 4u may nt have heard a!ut eicsanids !ecauseeverythin# )e "n) a!ut them has !een learned under cm$le+ research cnditins. There isn sim$le !ld test thru#h yur dctrCs ffice that can measure yur eicsanid status.




)ever, medical research has esta!lished that eicsanids have tremendus im$licatins fryur health.

=icsanids are divided int ei#ht su!6#ru$s. The mst )ell6"n)n #ru$ is ;$rsta#landins;.4u r yur dctr may have heard f them.

=icsanids and $rsta#landins are cmmnly $ut int a ;!ad; $r6inflammatry7 r ;#d;anti6inflammatry7 cate#ry. What yu )ant is a !alance !et)een the #d and the !adeicsanids, <ust li"e yu )ant a !alance !et)een ;#d; DE7 chlesterl and ;!ad; EDE7chlesterl. /r e+am$le, ;!ad; EDE chlesterl is re*uired t trans$rt ne f the =/(s in yur !ld, s )ithut sme EDE chlesterl, yu )uld !e in tru!le7. )ever, a chrnic e+cess f !ad eicsanids ver #d nes )ill lead t de#enerative disrders such as cancer, heart disease,dia!etes, arthritis, and de$ressin.

;@d; eicsanids have these actins:

M nhi!it $latelet a##re#atin !ld clts7.

M %rmte vasdilatin e+$andin# !ld vessels fr !etter circulatin7. M

nhi!it cell $rliferatin cancer7.M Stimulate immune system.

M (nti6inflammatry.M Decrease $ain transmissin.

;Bad; eicsanids have these actins:

M %rmte $latelet a##re#atin !ld clts7.

M %rmte vascnstrictin cnstrict !ld vessels fr )rse circulatin7. M

%rmte cell $rliferatin cancer7.

M De$ress immune system.M %r6inflammatry.

M ncrease $ain transmissin.

Dietary fats are the nly surce f essential =/(s that are needed t increase yur ;#d;eicsanids and "ee$ the ;!ad; eicsanids in chec".

The T) ain Ty$es f =/(s

The essential fatty acids =/(s7 )e are cncerned )ith are:

M 'me#a 3 fatty acids linleic acid7 and

M 'me#a fatty acids al$ha linlenic acid7.

The diet f nearly all (mericans is )ay t hi#h in me#a 3 fats and seriusly deficient in me#a

fats. This im!alance ccurs !ecause f ur ver6reliance n refined, $rcessed fds,es$ecially altered fats and ils.

=ach ty$e f =/( has a cm$le+ meta!lic $ath)ay that results in very im$rtant health

cnse*uences. We8ll !riefly utline the meta!lic $ath)ays fr the me#a 3 and me#a fats !el).




'me#a 3 =/( Einleic (cid7 eta!lic %ath)ay

Einleic acid is fund in fats thru#hut the fd su$$ly. )ever, it is mst cmmnly fundin ve#eta!le ils derived frm crn, sy, sunfl)er, and saffl)er. Nt nly are these ils

availa!le in !ttled frm, !ut they are used in the creatin f hundreds f $rcessed fds.

(nyne cnsumin# the ty$ical (merican diet )ill !e e+$sed t very hi#h levels f linleic acid.

ere8s )hat ha$$ens t linleic acid in yur !dy:

Ste$ 1. Einleic acid is cnverted int anther fat called ;#amma linlenic acid; r @E(. Thiscnversin is caused !y an enAyme called ;delta636desaturase;, r D3D. 4u can als #et @E(directly !y su$$lementin# yur diet )ith !lac" currant seed, !ra#e r evenin# $rimrse ils.This su$$lementatin ften tem$rarily relieves sym$tms. =ventually h)ever,su$$lementatin interferes )ith the cm$le+ )e! f interactins invlved )ith enAyme activityand the manufacture f @E( frm the ra) material f linleic acid, s sym$tms return.

Ste$ 2. The @E( is then cnverted !y anther enAyme int dihm6 6̂linlenic acid D@E(7.This cnversin may !e aided !y calcium.

Ste$ . We n) encunter a fr" in the meta!lic rad. D@E( is cnverted !y enAymes intanther fat called ;arachidnic acid; ((7, r int anti6inflammatry ;#d; eicsanid called%@=1.

This cnversin $rcess is handled !y an enAyme called ;delta656desaturase;, r D5D. D5D is ntthe same as D3D in Ste$ 17. D5D is li"e a !ulder in a stream that causes sme f the )ater t # tthe ri#ht, and sme t # t the left. D5D diverts sme f the D@E( d)n the ;#d; eicsanid

$ath)ay, eventually resultin# in the favra!le %@=1 and similar eicsanids. By the )ay, %@=1im$rves $rductin f hrmnes frm the thyrid, adrenals and $ituitary #lands. t als inhi!its therelease f insulin frm the $ancreas. n ther )rds, %@=1 )uld hel$ dam$en d)n any ver6res$nse f insulin t a meal.

D5D als diverts sme D@E( d)n the ;!ad; $ath)ay. D@E( is cnverted int arachidnicacid ((7. (( is then cnverted int $r6inflammatry ;!ad; eicsanids such as %@=2,

thrm!+ane (2 and leu"trienes. These unfavra!le eicsanids cause a #reat deal f tru!lefr the !dy.

/r e+am$le, a small study cnducted at &athlic -niversity edical Schl in me, taly

sh)ed that varian tissue frm %&'S )men $rduced a hi#her level f $r6inflammatryeicsanids %@=27 than the varies f nn6%&'S )men. 211

t is thu#ht that yu d nt create mst f the (( that is in yur !dy. Sme researchers thin"mst f the (( in yur !dy cmes frm eatin# flesh fds that cntain ((. =+am$les are fatty redmeats, e## yl"s, and r#an meats.

)ever, )e shuld $int ut that arachidnic acid ((7 is nt 100J ;!ad;. t is ne f thema<r fats in yur !dy. 4u must have sme ((. 'n the ther hand, yu can easily have t




much (( in relatin t the ther fats, )hich tilts yur !dy in the directin f inflammatin anddysfunctin.

(s yu can see, the D3D and D5D enAymes are critical fr $timal fat meta!lism.

Eet8s discuss these enAymes in mre detail s that yu can !etter understand )hy they are

im$rtant t yur health and mana#in# %&'S.

The D3D =nAyme

The a!ve meta!lic ste$s are crucial t yur health. 4ur cells sim$ly cannt functin $r$erly)ithut the creatin f eicsanids.

But there is a !i# $r!lem in the meta!lic $ath)ay )e <ust descri!ed.

@in# !ac" t ste$ 1, yu8ll ntice the D3D enAyme is re*uired in rder t $rceed t the ne+t ste$.

)ever, D3D is a !ttlenec" in the meta!lic $i$eline. t )ill $rduce nly a limited amunt f@E( frm the ri#inal linleic acid. Therefre, yu )ant t d everythin# yu can t $rtect and $rmte the D3D enAyme. f yu dn8t, yu )ill have an eicsanid im!alance and nthin# can)r" ri#ht in yur cells.

The D3D enAyme a$$ears t !e inhi!ited r !lc"ed !y these factrs:

M (#in# the a!ility t ma"e eicsanids at a#e 35 is 1F )hat it )as at a#e 25 6 decline !e#ins after a#e 07.

M (lchl.

M &affeine.M &ancer.

M =levated chlesterl.M =nvirnmental chemicals and carcin#ens. M@enetic $redis$sitin.

M rmnal a!nrmalities insulin, catechlamines, crtisl, #luca#n, thyrid7.

M y$erinsulinism hi#h levels f insulin 6 dia!etes, hi#h refined car!hydrate diet7. M

Eiver disrder.

M 'vera!undance f al$ha linlenic acid (E(7. M%rtein deficiency.

M adiatin.

M Saturated fat

M Sm"in#.M Stress hrmnes elevated adrenaline, crtisl7.

M Trans fats hydr#enated ve#eta!le ils such as mar#arine7. MHiral infectin.

M Hitamin and mineral deficiencies.

(s yu scan d)n the a!ve list, yu8ll ntice that yu $r!a!ly have sme f the factrs thatinhi!it D3D. /r e+am$le, many %&'S and infertile )men have hi#h levels f insulin andcrtisl, an underactive thyrid, and hi#h chlesterl. f yu8re n a l) car! diet such as (t"ins,




yu may als !e cnsumin# lar#e amunts f saturated animal fats. S yu may have severalfactrs at $lay that are inhi!itin# yur D3D enAyme.

Besides the a!ve inhi!itin# factrs, the D3D enAyme and ther cnversin enAymes need these c6factrs if it is t functin $r$erly:

M ,rn.

M a#nesium.M elatnin.

M Hitamin B.

M Hitamin B3.

M Hitamin &.

M inc.

any )men )ith hrmnal and meta!lic disrders have !een fund t !e l) in ma#nesium,

Ainc and vitamin B3. Wmen )h have l) levels f these vitamins r minerals )ill haveim$aired D3D enAyme functin. This is ne reasn )hy a hi#h6*uality multi6vitaminFmineralsu$$lement is ften a #d idea.

When yu cnsider all f the factrs a!ve, yu may realiAe that yur health is im$aired !ecauseyu cannt create the @E( needed t create favra!le eicsanids.

There is very little @E( availa!le in yur diet. S yu must have an effective D3D enAyme

system in rder t cnvert linleic acid )hich is $lentiful in the diet7 int @E( and thus createfavra!le eicsanids. f the D3D enAyme system is im$aired, it is li"ely yu )ill devel$ adeficiency in %@=1, ne f the #d eicsanids.

The D5D =nAyme

n Ste$ f the me#a63 meta!lic $ath)ay, the D5D enAyme $lays a very im$rtant rle. t)ill cause the $rductin f either ;!ad; r ;#d; eicsanids. The mre active the D5DenAyme is, the mre (( it $rduces, )hich is then cnverted int !ad eicsanids.

What causes the D5D enAyme t !e mre r less active9 nsulin increases D5D activity, thusleadin# t mre !ad eicsanids. @luca#n is a hrmne that acts cunter t the effects finsulin, includin# raisin# yur !ld su#ar. @luca#n su$$resses D5D. 'ne f the me#a6 fats,

=%( eicsa$entaenic acid7 )ill als inhi!it D5D.

The %&'S diet is desi#ned t hel$ yu reduce yur insulin if it is e+cessive, and it $rvides #d

surces f the me#a6 fats. Thus the diet )ill hel$ yu t !etter cntrl D5D and cnse*uentlyreduce $rductin f !ad eicsanids.

)ever, D5D is a rather ;sl); enAyme, as is D3D. Therefre, the $rimary surce f (( and !ad eicsanids may nt !e !ecause f D5D activity. t is $ssi!le that much f the $r!lem )itheicsanid im!alance cmes frm the ver6cnsum$tin f cmmercially6raised, #rain fed redmeats, )hich cntain a lt f ((. This is ne reasn )hy )e recmmend that families eat meatsfrm #rass6fed animals r #ame meats as ften as $ssi!le.




'me#a =/( eta!lic %ath)ay

(l$ha linlenic acid (E(7 is a shrt chain me#a6 essential fat that is fund in fla+, hem$ and $um$"in seeds, )alnut, ra$eseed &anla7, sy!eans, dar" #reen leafy ve#eta!les, and in sme )ild#reens such as $urslane.

Ste$ 1. (l$ha6linlenic acid (E( 7 is cnverted, in a series f meta!lic ste$s, int the ln#chain me#a6 eicsa$entaenic acid =%(7 Bth the delta636desaturase D3D7 and delta656desaturase D5D7 enAymes are re*uired fr these ste$s t ccur and fr =%( t !e created.

%lease nte that yu cannt ta"e the meta!lic ste$s t create =%( unless yur D3D enAymesystem is )r"in# $timally.

=%( is the me#a6 fat that yu have $r!a!ly heard a!ut 66 it is fund in fatty fish and in fish il.The nice thin# a!ut fish r fish il is that yu cnsume yur =%( directly, all)in# yu s"i$ Ste$

1 a!ve and # directly t Ste$ 2.

Ste$ 2. =%( encunters a meta!lic fr" in the rad 66 !th fr"s are #d. =%( can !ecnverted int a series f favra!le eicsanids called %@=. =%( can als ultimately !ecnverted int dcsahe+aenic acid D(7.

4u may have als heard a!ut D(, )hich is als fund in fatty fish and in fish il. D( isessential fr the #r)th and functinal devel$ment f the central nervus system &NS7 and

!rain in fetuses and infants, and is re*uired fr maintenance f nrmal &NS and !rain functin inadults.

D( als inhi!its the $rductin f fat fr stra#e and stimulates the !urnin# f fat, )hich leads

t l)er tri#lycerides in the !ld. E) levels f D( are assciated )ith increases in !dy

)ei#ht.

The elatinshi$ Bet)een 'me#a63 and 'me#a6 =/(s

The me#a63 =/(s ultimately lead t !th favra!le eicsanids %@=17 and unfavra!leeicsanids via arachidnic acid ((7. The me#a6 =/(s lead t the favra!le eicsanid%@=.

But the stry des nt end here. The t) =/(s have a very cm$le+ interrelatinshi$. /r nethin#, !th the me#a63 and me#a6 =/(s cm$ete )ith each ther fr the same enAymes,

meanin# that e+cessive cnsum$tin f ne =/( )ill reduce the meta!lism f the ther =/(.

rever, a cm$le+ 66 !ut easily disru$ted 66 series f meta!lic events must ta"e $lace fr thedietary =/(s me#a63 linlenic acid and me#a6 al$ha6linleic acid7 t !e transfrmed inteicsanids. Their meta!lic $ath)ays have !ttlenec"s that reduce the amunt and $rductinrate f eicsanids frm =/(s. /r e+am$le, <ust cnsumin# mre dietary me#a63 linlenic aciddes nt result in a crres$ndin# increase in eicsanid %@=1.

=%( inhi!its the D5D enAyme. The hi#her the cncentratin f =%( in the diet, the mre theD5D enAyme is inhi!ited and the less $r6inflammatry (( is $rduced. 4u8ll recall that yu




can #et =%( directly frm yur diet !y eatin# fish r ta"in# a fish il su$$lement. Sme =%( isals manufactured in yur !dy frm the me#a6 =/(, al$ha6linleic acid (E(7.

)ever, me#a6 (E( is an inhi!itr f the D3D enAyme. This inhi!itin ma"es thefrmatin f =%( frm (E( mre difficult. Therefre, if yu )ant t #et the #reatest !enefit

frm =%(, it )ill have t cme frm fish as $$sed t ve#eta!le surces rich in (E( such as

fla+. n ther )rds, !y eatin# fish, yu are !y$assin# a meta!lic !ttlenec".

The secnd $int is that yu may have an im$aired D3D enAyme system. n this case, cnsidereatin# mre fish r ta"in# fish il s that yu can !y$ass the me#a6 D3D meta!lic ste$.

This is nt all there is t "n) a!ut meta!lism f =/(s. f yu head is already s$innin#frm this much detail a!ut =/(s, dn8t )rry. The main $int is that yu need a dietary

!alance f me#a63 and me#a6 =/(s frm a )ell6diversified diet f )hle fds.

Why =/(s (re m$rtant fr %&'S

%&'S is characteriAed !y an e+cess r a deficiency in ne r mre f these hrmnes: insulin,teststerne, crtisl, estr#en, $r#esterne, $rlactin, fllicle stimulatin# hrmne /S7,luteiniAin# hrmne E7, thyrid stimulatin# hrmne, and the thyrid hrmnes T and T.

n a serius case f %&'S, many f these hrmnes can !e ut f !alance at the same time.

=ssential fatty acids =/(s7 hel$ yur hrmnes d their <! mre efficiently. ere8s h) theyd it. 'nce a hrmne arrives at the cell8s surface, it must find a ;rece$tr; n the cellmem!rane that )ill acce$t the hrmne. This is a li"e a lc" and "ey system, )here the "eymust fit $r$erly int the lc" in rder fr the lc" t $en. We said earlier that =/(s ma"e

yur cell mem!ranes mre fluid. The increase in fluidity causes hrmne rece$trs in yur cellst chan#e their !ehavir.

4u mi#ht thin" f =/(s as ;il; yu $ut int yur lc" t ma"e it easier fr the $r$er "ey t !e inserted. Therefre, =/(s are im$rtant !ecause they all) a smaller amunt f hrmne t#et the <! dne. n ther )rds, the $r$er amunt and !alance f =/(s shuld hel$ yu treduce the e+cessively hi#h levels f sme hrmnes, and t achieve an verall !alance f yurhrmnes.

=/(s and nsulin esistance

nsulin resistance is a $rimary cause f %&'S and infertility.

There is n) a ran#e f evidence demnstratin# strn# relatinshi$s !et)een the fatty acid

cm$sitin f cell mem!ranes and insulin actin. 212 m$rved insulin actin is assciated )ith:

M ncreased $r$rtin f me#a6 fats.M Eess saturated fat.

M E) me#a63 t mea#a6 rati.M ncreased mnunsaturated fats.




=ach f these fur factrs can influence insulin resistance. n cm!inatin, they may !e evenmre $)erful in reducin# insulin resistance.

=/(s and De$ressin

De$ressin is a cmmn sym$tm f %&'S. 'me#a6 fatty acid su$$lementatin )ith fish il7a$$ears t $revent r relieve de$ressin in susce$ti!le $e$le. 21 f yu are de$ressed, cnsiderincreasin# yur me#a6 fats !y eatin# mre fish, and $ssi!ly sme cd liver il r fish il.

=/( &6/actrs I eta!lic nhi!itrs

=/(s are the $recursrs fr !th ;#d; and ;!ad; eicsanids. Whether the =/(s end u$ !ecmin# #d r !ad eicsanids de$ends t a #reat e+tent n ;c6factrs; and meta!licinhi!itrs, )hich )e listed earlier in this cha$ter.

4ur diet, lifestyle, health status, envirnment, stress and levels f s$ecific nutrients cm!ine t havea #reat influence n $rductin f #d vs. !ad eicsanids. emem!er that t many !adeicsanids )ill ma"e it e+tremely difficult fr yu t effectively mana#e %&'S r im$rve yurchances f havin# a healthy $re#nancy.

What is the Best ati f =ssential 'me#a63 t 'me#a6 /ats9

esearchers and clinicians d nt cm$letely a#ree n this $int. Sme recmmend a :1 rati)hile thers recmmend a 1:1 rati. The $resent rati f me#a63 t me#a6 fats in the ty$ical

(merican diet is thu#ht t !e in the nei#h!rhd f 20:1, )hich means that mst (mericans are

cnsumin# )ay t many me#a63 fats and nt enu#h me#a6 fats.

The %&'S diet restricts the amunt f me#a63 fats that yu eat. The %&'S diet als strives t $rvide yu )ith a$$r+imately the same rati f me#a63 t me#a6 fats that mst humans have !een eatin# fr thusands f years.




4$0 Other Fatty Information

This cha$ter cvers a mi+ f t$ics and issues a!ut fat in yur diet.

(re Saturated /ats ;Bad;9

ealth authrities have tld us that saturated fat cntri!utes t cardivascular disease and that )eshuld eat much less f it. f this is true, h) can it !e that sme /rench $e$le cnsume mre

saturated fat than )e d, !ut have less heart disease9

The idea that saturated fats in animal meats is assciated )ith cardivascular disease, dia!etes,

and ther chrnic $r!lems is su$$rted !y a lt f evidence, !ut interestin#ly, there are

cntradictry studies as )ell. /r e+am$le, a num!er f native a!ri#inal cultures cnsume atraditinal diet hi#h in saturated fat, yet researchers find very little heart disease, dia!etes r!esity in these cmmunities as cm$ared t (mericans.

We thin" that yu cannt evaluate saturated fat in a vacuum. There are literally dAens f therfactrs !esides saturated fat that cntri!ute t heart disease, !esity, dia!etes and ther chrniccnditins.

The fli#ht f cnsumers frm saturated fats int the arms f hi#hly $rcessed $lyunsaturated

ve#eta!le fats has nt resulted in a decline in cardivascular disease, !esity, dia!etes, cancer rany ther health $r!lem.

( recent study f 1? )men )ith %&'S at the -niversity f &alifrnia at Davis illustrates this $int.21 (fter a 6mnth ha!itual diet $erid, dietary fats )ere $artly re$laced )ith $lyunsaturated ils fr anther mnths. By the end f the study, their fastin# !ld su#arlevels had risen frm ?3 t 5, and their #lucse tlerance testin# scres #t si#nificantly )rse.)ever, their insulin and ther hrmnes did nt chan#e, )hile ther meta!lic mar"erschan#ed sme)hat. Nevertheless, elevatin f fastin# !ld su#ar is !y itself nt a #d thin#.

This study sh)s that it8s hard t #eneraliAe a!ut fats. Eater in this cha$ter, )e8ll discussanther study that dra)s a different cnclusin.

ean)hile, )e shuld !e cautius a!ut ;demniAin#; saturated fats. Saturated fats $rvide anum!er f $ssi!le !enefits:

M They are a surce f ener#y

M They $rvide stiffness and inte#rity t cell mem!ranes M

They $rtect the liver frm alchl and t+ins

M They enhance the immune system

M they are needed t retain and $rtect unsaturated fats in cell mem!ranes M

Sme saturated fats are $referred reserve fuel fr the heart

M They have anti6micr!ial $r$erties.




Butter vs. mar#arine

ar#arine is a /ran"enstein6li"e $rduct. The chea$est ils, already rancid, are mi+ed )ith anic"el +ide catalyst and then su!<ected t hydr#en #as under e+tremely hi#h $ressure andtem$erature. This $rcess is called ;hydr#enatin;, )hich is h) a unsaturated li*uid il is

turned int a saturated, slid mass. ydr#enatin yields a smelly, un$alata!le #ray su!stance thathas emulsifiers and starch in<ected int it t #ive it a !etter cnsistency. This mess is then steamcleaned and !leached. Ne+t, dyes and flavrs are added t ma"e yu thin" yu are eatin#smethin# that is similar t !utter.

The mar#arine hydr#enatin $rcess is sme)hat uncntrlled, resultin# in un$redicta!le andun"n)n fatty !rea"d)n !y$rducts. Different !atches f the same !rand can have differentcntents. The fatty acids in mar#arine, !ecause f their unusual structure, fit int rece$tr sites that)ere meant fr =/(s essential fatty acids7. This interferes )ith critical enAyme systems andcellular mem!rane functin. ar#arine is a cntri!utr t chrnic de#enerative disease includin#cardivascular disease and cancer. There is nthin# )hatsever in mar#arine that is healthy fr

yu. Never use mar#arine fr anythin#.

Butter is a mstly a saturated fat, !ut it als has a lt f the mre desira!le mnunsaturated fat.t has shrt chain fatty acids useful fr ener#y $rductin. But !utter is hi#h in chlesterl.Because it is a saturated fat, it can !e used in c"in#. 'f curse, !utter tastes a lt !etter thanmar#arine.

Butter is far su$erir t mar#arine. f yu are decidin# !et)een mar#arine and !utter, al)ays

chse !utter, in mderate amunts a$$r$riate fr yur activity level. Never chse mar#arine.

n sme situatins, yu can use live il instead f !utter fr c"in#.

edium &hain Tri#lycerides

edium6chain tri#lycerides &Ts7 are a class f fatty acids. They are fund in ccnut il, $alm "ernel il and !utter. &Ts are als availa!le as a su$$lement. They are mre ra$idlya!sr!ed and !urned as ener#y. n this res$ect, they resem!le a car!hydrate mre than fat.

&Ts increase calrie !urnin# !etter than sme ther fats. )ever, a hi#h level f &Ts may !ere*uired t ma"e that ha$$en. The evidence fr usin# su$$lemental &Ts fr )ei#ht lss r !ldsu#ar cntrl is nt es$ecially cnvincin#.

Su$erunsaturated 'me#a6 /ats

4u can #et the me#a6 essential fatty acids yu need !y cnsumin# a mi+ f al$ha6linlenicacid, and fish r fish $rducts.

(l$ha6linlenic acid (E(7 is fund in fla+ seeds, ra$e seed &anla7, hem$ seed, sy !eans,

)alnuts and dar"6#reen leaves.




=icsa$entaenic acid =%(7 and Dcsahe+aenic acid D(7 are essential fats that are fundin cld )ater fish and marine animals. Salmn, sardines, mac"erel, and trut are cmmnsurces. /ish il r il derived frm ther marine animals )ill als $rvide =%( and D(.

%lyunsaturated 'me#a63 /ats

4u als need sme me#a63 fats in yur diet.

The main me#a63 fat in yur diet )ill !e linleic acid, fund in mst seeds and nuts. t8s $refera!le that yu #et yur linlenic acid frm )hle, ra) seeds and nuts instead f frm !ttled ils.

The ther me#a63 fat that )e have already discussed is arachidnic acid ((7. (( is fund inmeats and ther animal $rducts. (( is the $recursr t $r6inflammatry eicsanids. There8s n

need t )rry a!ut #ettin# enu#h ((. 4u )ill $r!a!ly #et $lenty frm yur diet. Smeindividuals may need t restrict the amunt dietary (( they have !een cnsumin#. an#e6fed

animal fds r )ild #ame )ill !e l)er in ((.

nunsaturated 'me#a6 /ats

( mnunsaturated fat is sme)here !et)een a saturated fat e.#., !utter7 and a $lyunsaturated fate.#., ve#eta!le il7. 4u can tell the difference )hen yu $ut them int yur refri#eratr. Butter#ets really hard. He#eta!le il stays as a li*uid. 'live il, hi#h in mnunsaturated fat, )ill !e aviscus li*uid, nt *uite hard !ut nt *uite free6fl)in# li"e ve#eta!le il.

The mnunsaturated fat )e are cncerned )ith here is ;leic acid; '(7. '( is fund mstly in

live, almnd, avcad, $eanut, $ecan, cashe), fil!ert and macadamia nuts. Eand animal fats and !utter have sme '(.

(s )ith any $articular fat, yu can verd it. =+cessive amunts f '( may interfere )ithessential fatty acids.

nunsaturated fats may !e !eneficial fr reducin# !ld su#ar and im$rvin# insulinmeta!lism, accrdin# t a study at the -niversity f >u$i, /inland.215 (fter cnsumin# ahi#h6saturated6fat diet fr )ee"s, 1 individuals )ith !ld su#ar $r!lems )ere assi#ned t eithera hi#h6mnunsaturated diet, r a hi#h6$lyunsaturated diet fr )ee"s. (t the end f the study, themnunsaturated #ru$ )as si#nificantly !etter a!le t $rcess their !ld su#ar than the

$lyunsaturated fat diet #ru$.

(nther advanta#e f mnunsaturated fats is that they may hel$ yu t !urn fat. n a study at the&urtin -niversity f Technl#y in (ustralia, t)elve ver)ei#ht $stmen$ausal )men )ere#iven a meal that )as either hi#h in saturated fat cream7, r hi#h in mnunsaturated fat e+travir#in live il7.213

(nalysis five hurs after the meal sh)ed that the )men )h cnsumed live il instead fcream had a hi#her meta!lic rate therm#enesis7 and )ere !urnin# si#nificantly mre fat andless car!hydrate. ( ln#er !ut similar study f men yielded similar results.




(nd finally, anther study has sh)n that e+ercise has a different effect n mnunsaturated fats vs.saturated fats.21? This very interestin# study f seven )men avera#in# 23 years f a#e7 )ascnducted at the -niversity f Wiscnsin. The )men )ere #iven different levels f e+ercise in themrnin# and then #iven a meal cntainin# either a mnunsaturated fat r a saturated fat. The)men )ere mnitred fr the rest f the day.

The researchers fund that )men )h had the mnunsaturated fat meal and )h e+ercised themst )ere the nes )h !urned ff the mst f the mnunsaturated fat they had eaten. The )men)h e+ercised less r nt at all !urned less mnunsaturated fat.

But )hat ha$$ened t the )men )h ate the saturated fat after e+ercisin#9 e#ardless f)hether they e+ercised r nt, the rate f !urnin# saturated fat )as the same.

This study su##ests that if yu eat mre mnunsaturated fat and less saturated fat, yu can !urn ff

mre f the fat yu eat rather than strin# it in yur fat cells. n additin, the amunt f fat !urnedff increases as yu increase yur e+ercise.

The studies )e8ve revie)ed a!ve su##est that yu )ill !enefit !y includin# mnunsaturatedfats in yur diet, includin# sme live il and varius nuts that cntain mnunsaturated fats.

Ee$tin and &anla 'il

n the =vil T)ins: nsulin esistance and Ee$tin esistance cha$ter, )e discussed le$tin, a

hrmne $rduced !y yur fat cells that hel$s t cntrl yur a$$etite. We said that le$tin needs t !e "e$t in a nrmal ran#e, nt t l) and nt t hi#h. E) levels can result in fd

cravin#s. i#her levels tend t su$$ress a$$etite !ut are als assciated )ith tissues !ecmin# less

sensitive t le$tin and thus cntri!utin# t cravin# and mre )ei#ht #ain.

(n interestin# study has sh)n that ra$eseed il &anla7 reduces le$tin levels in )men.21

( #ru$ f men and )men )ere randmly assi#ned t ne f three hi#h6fat dietary treatments frfur )ee"s: a diet hi#h in live il rich in mnunsaturated fats7, r ra$eseed il rich inmnunsaturated fats and al$ha6linlenic acid7, r sunfl)er il rich in me#a63 $lyunsaturated fats7.

'n the ra$eseed il diet, the serum le$tin cncentratins f the )men studied distinctlydecreased. Bth the live il and the sunfl)er il diet did nt affect serum le$tin

cncentratins. The researchers su##ested that the le$tin levels )ere affected !y the hi#h amunt fal$ha6linlenic acid in ra$eseed il. n cntrast, fr un"n)n reasns, the serum le$tin levels f the

men studied increased sli#htly )ith ra$eseed il

f yu are insulin resistant and ver)ei#ht, there8s a #d chance yu8re als le$tin6resistant. nthis case, fds cntainin# mnunsaturated fats and al$ha6linleic acid me#a6 fats such as fla+r &anla7 may !e hel$ful t yu.




/ats and Bld Su#ar

Sme research has sh)n that the ty$e f fat yu cnsume )ill affect ln#6term !ld su#arcntrl.21

En# term !ld su#ar cntrl is measured !y the !(1c !ld test. t measures the amunt f

su#ar that has attached itself t $rteins in yur red !ld cells. This attachment f su#ar t $rteinis called ;#lycatin;, and is an indicatr f irreversi!le cell dama#e. %e$le )ith !ld su#arcntrl $r!lems have a hi#h !(1c. &hrnically elevated !ld su#ar )ill result in e+cessivelyhi#h insulin levels, )hich cntri!utes t insulin resistance.

!(1c is hi#her in thse $e$le )h cnsume hi#h6fat diets. #!(1c is als hi#her )hen ahi#h rati f saturated fat is cnsumed vs. $lyunsaturated fats.

T !etter cntrl yur !ld su#ar, and reduce the need fr insulin, inta"e f saturated fat shuld

!e "e$t at a mdest level. emem!er that saturated fat is nt <ust fund in meat. t is als fundin $rcessed fds that cntain ils )hich have !een cnverted int saturated fats !y a chemical

$rcess.

/ats and nsulin esistance

i#h6fat diets have !een assciated )ith insulin resistance, a ris" factr fr %&'S, infertility,dia!etes and heart disease. The effect f dietary fat n #lucse and insulin varies, de$endin# n thety$e f fatty acid cnsumed. Saturated fatty acids have !een cnsistently assciated )ith insulinresistance. t a$$ears that saturated, shrt6chain, and me#a63 fatty acids have the mstundesira!le effects n insulin actin.

( num!er f studies sh) that saturated fat si#nificantly )rsen insulin6resistance, )hilemnunsaturated and $lyunsaturated fats im$rve it thru#h mdificatins in the cm$sitin fcell mem!ranes.220 221 222

( recent study has sh)n that shiftin# frm a diet rich in saturated fatty acids t ne rich inmnunsaturated fat im$rves insulin sensitivity in healthy $e$le. e$lacement f saturated fat)ith unsaturated fat als reduces EDE ;!ad; chlesterl and tri#lycerides in insulin resistant

individuals.22

Studies su##est that diets rich in mnunsaturated fats live il is hi#h in mnunsaturated fats7mi#ht !e f !enefit, es$ecially fr dia!etics )ith insulin resistance.22 ( diet hi#her in

mnunsaturated fat a$$eared t $rvide an advanta#e ver a fi!er6rich, hi#h6car!hydrate, l)fatdiet n !dy fat distri!utin amn# dia!etics. ( hi#h mnunsaturated fat diet #enerates $r$rtinal !dy fat lss frm !th u$$er and l)er !dy. n cntrast, a fi!er6rich, hi#h6car!hydrate, l) fat diet resulted in dis$r$rtinate lss f l)er !dy fat, )rsenin# the rati !et)een u$$er and l)er !dy fat distri!utin.

/r $ur$ses f reducin# insulin resistance, re$lacement f saturated fats )ith mnunsaturatedfats is advisa!le. The mst cmmn mnunsaturated fat yu )uld !e familiar )ith is live il.




Tr$ical /ats 6 &cnut and %alm

Tr$ical fats and ils include ccnut, $alm, $alm "ernel, cca, and shea nut. These aretraditinal fds in sme tr$ical cultures that have !een cnsumed fr centuries )ith n illeffects.

n this cuntry, there has !een a #reat deal f cntrversy as t )hether tr$ical ils are #d fr yur !ad fr yu. The ar#ument has !een that these ils are ;saturated fats; and therefrecntri!ute t cardivascular disease. The idea that saturated fats in animal meats have !eenassciated )ith cardivascular disease, dia!etes, and ther chrnic $r!lems is su$$rted !ymuch evidence, !ut nt su$$rted !y ther evidence. /r e+am$le, a num!er f $rimitivecultures cnsume hi#h levels f saturated animal fats !ut have l) rates f cardivasculardisease cm$ared t (mericans.

(s fr ccnut il, it )as used in the -S $rir t the advent f $rcessin# f ve#eta!le ils,)hich are chea$er than ccnut. There is a lac" f cnvincin# evidence t su$$rt the idea thatccnut il caused heart disease r any ther disease, either in the -.S. r any)here else.

'f curse, any tr$ical fat )ill lse many f its health6#ivin# $r$erties )hen it is su!<ected te+tensive $rcessin#. /r e+am$le, $alm il is laded )ith anti6cancer cartenids. t als cntainstctrienls, a vitamin =6li"e su!stance that hel$s $revent cardivascular $r!lems and has myriadhealthful !enefits. )ever, these elements affect the a$$earance f these ils and s fr !ettermar"etin# a$$eal, they are remved durin# $rcessin#.

The un$rcessed saturated fats in tr$ical $lants d nt a$$ear t cause the same health $r!lemsthat saturated fats in meats a$$ear t cause. The reasn may !e !ecause the mlecular structure ftr$ical $lant saturated fats is similar t, !ut nt identical t, the structure f animal saturated fats.Therefre, the !il#ical effect may !e different.

t is difficult t determine the *uality f !ttled tr$ical ils. )ever, fresh )hle ccnut is ane+cellent surce f ccnut il.




What /atty (cids Will 4u /ind in &mmn 'ils and /ats9

st seed ils and animal fats have a cm!inatin f fatty acids. They are nt <ust;$lyunsaturated ils; r ;saturated fats; nly. /r e+am$le, !utter has a!ut 500 different fattyacids. The ta!le !el) lists the fur !asic fatty acids fr cmmn !ttled ils and animal fats.

(l$ha

'il SaturatedJ

Butter 33

&anla ?

&cnut 2

&rn 1

/la+

em$ seed

Eard 1

'live 1%eanut 1

Saffl)er

Sy!ean 15

Sunfl)er 11

n Einleic-nsaturated 'me#a637

J J

0 2

31 21

3 2

25 30

1 1

1 5

? 11??

1 ?

2 5

20 3

Einlenic'me#a67

J

2

11

nil

1

5

20

11

nil

trace

?

nil

'f curse, the relative $ercenta#es f fatty acids is nly ne factr in selectin# a fat t include inyur diet. (nther e+tremely im$rtant factr is the *uality f the fat, es$ecially if it is a !ttledil.




4$2 9uidelines for (atin Fats

) much fat shuld yu eat9

There is n ;ne siAe fits all; recmmendatin fr the amunt f fat yu shuld cnsume. =very)man is !ichemically uni*ue. ealth authrities, medical researchers, and diet !" authrs dnt a#ree n the amunt f fat yu shuld have.

'ur im$ressin is that mst (mericans cnsume t many calries in their diet, and their diet is t

hi#h in fat. This means that mst eat a lar#e ttal amunt f fat. )ever, )e realiAe that many fyu have already !een dietin# and may nt !e eatin# li"e the ty$ical (merican.

(s a startin# $int, )e $r$se a fat inta"e f 20J60J f ttal calries cnsumed. Since there

are ru#hly t)ice as many calries in a #ram f fat cm$ared t a #ram f $rtein rcar!hydrate, the )ei#ht f fat in yur diet )uld !e a!ut 10J615J f the ttal )ei#ht f yurfd.

4u mi#ht !rea"d)n yur fats this )ay:

M 'ne third )uld !e me#a63 and me#a6 essential fatty acids =/(s7 M

'ne third )uld !e mnunsaturated fatsM 'ne third )uld !e saturated fats.

=/(s

(s )e said in the =ssential /ats and =icsanids cha$ter, mst $e$le cnsume t many

me#a63 =/(s and nt enu#h me#a6 =/(s. )ever, ur diet crrects much f this $r!lem !yremvin# sme surces f me#a63 fats such as mst !ttled ils and $rcessed cnvenience fds7and recmmendin# )hle fds that cntain me#a6 fats.

=ven s, it8s hard t say e+actly h) much me#a63 linlenic acid7 and me#a6 al$ha linleicacid7 fat yu need. There is n ;ecmmended Daily (ll)ance; fr these =/(s. The nly )ay t"n) fr sure is t #et a fatty acid !ld test. ean)hile, fcus n eatin# a variety f )hle fds.

st f the fds in ur diet cntain sme level f the =/(s.

We recmmend yu eat fish n a re#ular !asis. f yu dn8t li"e fish, cnsider ta"in# cd liver ilr fish il instead.

=/(s tend t stimulate meta!lism. f yu cnsume =/(s at the rate f 10J615J f yur ttalcalries, yu may increase the rate at )hich yu !urn fat and !ld su#ar. f yu feel yu have aslu##ish meta!lism, r need t lse fat )ei#ht, cnsider increasin# yur =/( cnsum$tin.




nunsaturated /ats

4u )ill find mnunsaturated fats in ur diet, includin# live il, lives, almnds, avcads, $ecans, cashe)s, fil!erts and macadamia nuts. (nimal fds )ill als have smemnunsaturated fats.

Saturated /ats

'ur diet em$hasiAes lean animal fds that are l)er in saturated fat and chlesterl. /re+am$le, a servin# f !uffal has 2.3 #rams f $rtein and 5. #rams f fat. n cntrast, acm$ara!le servin# f !eef sirlin after the visi!le fat is trimmed ff7 is 0.1 #rams f $rteinand 10 #rams f fat.

We realiAe that !uffal may nt !e availa!le in yur lcal mar"et 66 !ut yu may !e sur$rised, if

yu live in the -.S. @rass6fed animals are "n)n t !e a !etter chice than a $enned u$ animalfed )ith cmmercial livestc" feed, and the cnsumer demand fr these meats is #r)in#. Bisn

is !ecmin# a ma<r mar"et meat item in many areas. (s" yu lcal #rcery meat de$artment tcarry it fr yu.

Eand animal fat cntains ln#er6chain saturated fats that tend t cause yur !ld t !e mre

;stic"y; and thus nt fl) as )ell and !e mre li"ely t frm clts. n e+cess, they can interfere)ith the functin f =/(s. S !e very mderate in yur cnsum$tin f land animal saturatedfats.

n cntrast, ccnut, ccnut il and !utter cntain shrt6chain saturated fats that d nt causestic"y !ld, and they !urn mre efficiently than ln#er chain saturated fats fund in !eef, lam!

and $r".

Stay &lse t the Surce

The !est )ay t #et fats and ils in yur diet is frm the )hle fds yu eat. The )rst )ay t #etyur fats is t eat hi#hly $rcessed cnvenience fds, fast fds, r t cnsume cmmn ve#eta!leils fund in yur su$ermar"et.

/r e+am$le, eatin# )alnuts is a !etter surce f fats and =/(s than )alnut il r eatin# a

Snic"er8s !ar. The )alnut als $rvides vitamins, minerals, $rtein, fi!er and ther im$rtantnutrients that aid =/( meta!lism and im$rve yur verall health.

n #eneral, )e advise yu t stay as clse t nature as $ssi!le )hen cnsumin# fats and ils.

>ee$ in mind that mst fats are unsta!le )hen they are remved frm their surce fd ande+$sed t li#ht, heat and air. When a fat #es !ad rancid7, it is very !ad fr yu.

inimiAe Bttled 'ils

st !ttled ils are decidedly unhealthy, ina$$r$riate fr a $ersn )h )ants t !e healthy.4u can understand )hy !y "n)in# h) the il )as created in the first $lace.




1. &leanin#. 'il seeds are mechanically cleaned.

2. &"in#. Seeds are c"ed u$ t 2 hurs at an avera#e 120]& t destry the cell )alls thatcntain the il.

=+tractin.t) )ays7.

6a7 =+$eller %ressin#. The seeds are s*uished in a cntinually rtatin# s$iral6sha$ed au#ere+$eller $ress7 similar t a "itchen meat #rinder that $ushes the seeds fr)ard t)ard a metal $ress head. -nder $ressure f several tns $er s*uare inch, tremendus $ressure and frictinheat is $rduced, causin# the il t !e frced ut thru#h hles in the side f the $ress head.The $ressin# $rcess is cm$leted in a fe) minutes under tem$eratures arund 5] t 5]&.The hi#her the tem$erature and $ressure, the !etter the yield f il frm the seed, and the hi#herthe $rfit.

This il is sld in health stres as ;e+$eller $ressed; r ;cld $ressed;. st $rcessrs d nt

e+clude li#ht and air, s the cm!inatin f li#ht, air, and hi#h tem$eratures causes essential fattyacids t !e destryed.

6!7. Slvent =+tractin. 'il is e+tracted frm the seed !y mi+in# and a#itatin# seed meal )itha slvent such as he+ane at 55]635]&. 'nce the il6slvent mi+ture has !een se$arated frm theseed, the slvent is eva$rated ff and re6used. )ever, traces f slvent remain in the il.Slvent e+tracted il is smetimes mi+ed )ith e+$eller $ressed il and la!eled as ;unrefined; il.

-$ t this $int, the il is still nt acce$ta!le t the su$ermar"et cnsumer. The il still has andr, it is cludy, and it has a reddish r yell) clr !ecause it still has its ri#inal $i#ments.

. De#ummin#. Halua!le $hs$hli$ids such as lecithin are remved. (ls remved are true#ums, $lysaccharides, and ther valua!le nutrients. The lecithin is $ac"a#ed and sldse$arately t yu in health fd stres.

5. efinin#. &austic sda r ther chemical cm$unds are used t remve free fatty acids,

)hich indicate $r il *uality. %hs$hli$ids, minerals and ther nutrients are further remved.efinin# ccurs at ?5]&.

3. Bleachin#. /ilters and activated clays are used t remve chlr$hyll and !eta6cartene

$i#ments. This $rcess yields t+ic $er+ides are $rduced and essential fatty acids are furtherde#raded.

?. DedriAatin. The $ressures, tem$eratures and chemicals f il $rcessin# have !y n) $rduced an altered il that has drs and tastes that the ri#inal il in the seed did nt have.Therefre, the il must !e steam6distilled under $ressure in a vacuum at e+tremely hi#htem$eratures ran#in# frm 20] t 2?0]& 3] t 51]/7 fr u$ t an hur. The dedriAatinste$ remves the vitamin =, $hytsterls, and sme t+ins.

The hi#h tem$eratures in dedriAatin cause e+tensive rearran#ements f the atms in the

mlecules f the essential fatty acids t create fantastic, unnatural structures and sha$es called;fatty acid !rea"d)n $rducts;. 4ur !dy has a!slutely n idea )hat t d )ith these




missha$en mlecules )hen they enter yur !dy. 4ur !dy is l"in# fr essential fatty acids thatit must have 66 !ut #ets instead smethin# ttally unusa!le, and must either try t #et rid f it r streit sme$lace in yur !dy.

(nd finally, this il can still !e sld as ;cld $ressed; !ecause n e+ternal heat )as a$$lied

durin# the $ressin# f the il. These hi#hly refined, dedriAed ils are fund in the su$ermar"et

and sme health fd stres.

. %reservatin. Since the natural anti+idants !eta cartene and vitamin = )ere remved,synthetic nes such as BT, B(, TBK, etc. are added t su$ermar"et ils t e+tend shelf lifeand $revent rancidity. Defamers are als added.

4u n) have a !eautiful, shelf6sta!le $rduct that is nearly devid f nutrients and is laded)ith t+ic r unnatural $rcessin# !y$rducts. Wuldn8t yu rather <ust have sme nuts r anavcad9

;i#h6'leic; Bttled 'ils

By n), yu "n) that mst f the !ttled ils in the su$ermar"et r in $rcessed fds are nt

healthy. They ty$ically include saffl)er, crn, sunfl)er, sy!ean and cttnseed ils.

But yu may have heard a!ut ne) ;hi#h leic; ils that are su$$sed t !e mre healthy. These arehi#h leic saffl)er and sunfl)er ils are hi#her in leic acid, a mnunsaturated fat that yu alsfind in live il. These hi#h6leic ils cme frm hy!rid $lants. T the e+tent thatthese ils have mre mnunsaturated and less $lyunsaturated fats, they are mre sta!le and lessli"ely t !rea" d)n and !ecme rancid.

)ever, as )ith any !ttled il, h) d yu "n) the il is nt dama#ed9

(cce$ta!le Bttled 'ils

-nrefined ils that still cntain anti+idants and ther valua!le nutrients are hard t find.

The mst )idely availa!le unrefined il that is als nt su!<ect t tremendus heat durin# $rcessin# is ;e+tra vir#in; live il.

4u may !e a!le t find !eneficial !ttled ils in yur health fd stre, includin# hem$ il r

fla+ il in $a*ue cntainers.

f a !ttle f il desn8t smell ri#ht, it8s $r!a!ly rancid and shuld !e discarded.

The *uality f !ttled ils de$ends n the manufacturin# techni*ues and *uality cntrl f the

$rducer. t8s difficult t <ud#e the *uality f an il !y its a$$earance, althu#h if it is nearlyclrless, that may su##est it is hi#hly refined and therefre nt a desira!le il.




(fter $urchasin# a !ttle f any il, !rea" $en 26 ca$sules f vitamin = and $ur the vitamin =int the !ttle. Hitamin = is a fat6slu!le, $)erful anti+idant that )ill hel$ t $revent the il frmturnin# rancid.

&ttnseed 'il

&ttnseed il cntains small amunts f cycl$r$ene fatty acids, )hich have t+ic effects n theliver and #all!ladder, and at hi#h levels, may interfere )ith female re$rductive functin.&ttnseed il als cntains hi#h amunts f $esticide residues. Dn8t use cttnseed il rcnsume any $rduct that cntains cttnseed il.

eated and Dee$6/ried 'ils

eatin# f ils t hi#h tem$eratures 20V /7 creates t+ic trans6fatty acids, cyclic fatty acidderivatives, crss6lin"ed fatty acid chains, dimers, $lymers f fatty acids, crss6lin"ed

tri#lycerides, !nd6shifted mlecules and mlecular fra#ments.

=+ce$t fr trans6fatty acids, there has !een little research n the health effects f these fatty

!rea"d)n !y$rducts. )ever, yu can rest assured that they d nthin# t !uild yur health. nfact, they may !e as !ad fr yu as trans6fatty acids, r even )rse. These su!stances may causefatty liver de#eneratin discussed in ur Eiver ealth cha$ter7 r ther liver $r!lems, as )ell ascell dama#e any)here in yur !dy.

/ryin# )ith /ats

We8re nt fans f fryin# fds. But if yu must fry sme fd, yu can lu!ricate the $an )ith !utter, lard, r live il. Butter and lard can ta"e mre heat than live il )ithut !ein#dama#ed.




5$+ PCOS Diet *e/els

The %&'S Diet has t) levels:M ecmmended level

M aintenance level.

4u may chse the level that is mst a$$r$riate fr yu.

ecmmended Eevel

The recmmended level diet is desi#ned t hel$ yu:

M Balance yur hrmnes.

M educe %&'S sym$tms such as insulin resistance. MEse fat )ei#ht.

M m$rve yur fertility.

M m$rve yur !asic health and vitality.M ncrease yur lifes$an.

T succeed )ith the healthy %&'S diet in this !", start at the ecmmended level and stay atthis level fr at least ne mnth. There is n ma+imum $erid f time yu may stay at theecmmended level 66 yu can stay at this level fr several mnths, several years, r the rest fyur life.

The ecmmended level fds are cnsidera!ly mre restricted than the aintenance levelfds..

(t the ecmmended level, yu nly eat fds n the ;Best /ds; lists. )ever, if yu

un)illin# r una!le t restrict yurself t the ;Best /ds;, yu can ccasinally use fds frm the;@d /ds; lists.

aintenance Eevel

The aintenance level is a mre li!eral diet that all)s yu a )ider chice f fds !ut is still a

healthy diet fr mst $e$le. (t the aintenance level, yu cntinue t eat fds mstly frm theBest /ds lists, !ut yu ccasinally add fds frm the @d /ds lists.

(fter yu have cm$leted at least ne mnth at the ecmmended level, yu can decide )hethert cntinue at the ecmmended level r mve t the aintenance level. =very )man is !ichemically and #enetically uni*ue. 4u may need t stay at the ecmmended level fr therest f yur life, r yu may !e a!le t mve n t the aintenance level in a mnth r t).




f yu s)itch t the aintenance level and yur sym$tms r )ei#ht !e#in t return, # !ac" t theecmmended level and remain there until yu #et the health results yu8re l"in# fr !efre a#ain attem$tin# t mve n t the aintenance level.

/d Eists

Within each ma<r fd cate#ry utlined in this !", the healthy %&'S diet ran"s fdsaccrdin# t: !est, #d, and nt #d.

Best fds lists. /ds n these lists )ill $rvide yu the !est $ssi!le health results. While yuare at the ecmmended diet level, yu )ill !e eatin# fds n this list nly.

@d fds lists. 4u can eat fds n the @d fds lists ccasinally if yu are at theaintenance level f yur diet. These fds are relatively healthy fr the avera#e $ersn.

)ever, sme f them may cause yu t re#ress. =very )man is uni*ue, s )e can8t $redict)hether s$ecific fds n the @d list )ill !enefit yu, have n effect, r cause yu $r!lems.

Try nt t re$lace fds n the Best lists )ith fds frm the @d lists. /ds n the @d listmay !e eaten n s$ecial ccasins r nce in a )hile. They d nt frm the daily cre f yurdiet.

-nhealthy r $ssi!ly unhealthy fds lists. Sme fds n these lists may nt !e a$$r$riatefr sme )men, )hile ther fds are these lists shuld nt t !e eaten at all. f yu are seriusa!ut dealin# )ith %&'S, infertility, )ei#ht and yur #eneral health, vie) these fds )ithcautin.

=ach Wman s -ni*ue

There is su!stantial #enetic variatin amn# %&'S )men. T #et results, sme )ill need t !e atthe ecmmended level indefinitely. 'thers may !e a!le t transitin t the aintenance levelfairly *uic"ly. Still thers )ill !e sme)here in !et)een.

4u )ill have t e+$eriment t sme e+tent t determine )hat Diet level r mi+ f Diet levels)r"s !est fr yu.

Sme )men are slim. Sme are !ese. Sme are in !et)een. Slim individuals may !enefitfrm the ecmmended level f the diet. 'ther slim )men may nt need t !e at the

ecmmended level at all.

'ver)ei#ht )men may have the !i##est challen#e. Sme are ;lc"ed in; t fat6!uildin# mde !ecause f insulin resistance. 'thers )h are ver)ei#ht have serius hrmnal disrders thatcause a$$etite dysre#ulatin and !in#e eatin#. 'ver)ei#ht )men )ill $r!a!ly need t !e at theecmmended level fr a ln#er $erid f time. f they )ander ff int the aintenance level rindul#e in ;!ad; fds, they may #et themselves int meta!lic tru!le.




Diversins frm the ecmmended level are '> !ut ;yur milea#e may vary;. /r sme, adiversin )ill have minr ne#ative cnse*uences. /r thers, if they have sme cheese, they)ill feel li"e they #ained a $und.

The ;ecmmended level; is <ust that 66 recmmended, nt mandatry. f yu are )illin# t

settle fr a mre mdest health result, yu can include the aintenance level fds, and even

ccasinally indul#e in the disall)ed fds.

Diet (lne s Nt =nu#h 6 =+ercise s =ssential

We shuld $int ut that diet alne may nt !e enu#h t effectively deal )ith yur sym$tms f%&'S. 4u )ill als need t e+ercise n a re#ular !asis. =+ercise is an essential $art f yurstrate#y t nrmaliAe yur hrmnes and #et rid f un)anted fat. Thin" f diet as yur ri#ht le# ande+ercise as yur left le#. 4u can8t # very far r fast if yu try t )al" n <ust ne le#. But if yuuse !th le#s, yu can # much further and faster. %lease see ur =+ercise cha$ter fradditinal infrmatin a!ut e+ercise.

The &hice s 4urs

The %&'S Diet )ill as" much f yu. 4u )ill !e as"ed t cm$letely revam$ yur diet andeatin# ha!its.

T a #reat e+tent, the utcme f yur disease de$ends n )hat yu d 66 r dn8t d. That

includes )hat yu eat.

4ur fd is yur medicine. Which ;medicine; d yu )ant t ta"e9 The ne that is #d fr

yu, r the ne that is nt #d fr yu9

There is n such thin# as a ttally cnvenient, ttally easy health diet. 4u can8t dr$ in at yur lcalsu$ermar"et, restaurant r deli and $ic" u$ a cm$letely healthy $re$ared meal that yu can $$ intthe micr)ave r eat in yur car.

( healthy diet ta"es cmmitment, determinatin and $ersistence. The $ath f least resistance is t

eat $ac"a#ed and $re$ared cnvenience fds, r t mindlessly fll) a sim$le ;fad; diet. This $ath)ill inevita!ly lead yu t heart disease, dia!etes, and a hst f ther chrnic disrders that culdend in a $remature death.

The $ath f least resistance is nt the $ath )e recmmend. We recmmend a mre challen#in# $ath )here yu have t create yur )n meals and diet $lan 66 discardin# unhealthy fds andre$lacin# them )ith healthy nes.

The diet )e recmmend is neither easy nr hard. (ll it ta"es is fcus and $ersistence. 'n

a daily !asis, ma"e a steady $r#ressin t)ard a healthy diet.

s this a ;de$rivatin diet;9 De$endin# n h) yu $erceive life, it culd !e. /r e+am$le, ifyu st$$ed sm"in# )uld yu feel ;de$rived;9 /r a )hile, yu mi#ht 66 until sm"in# is n




ln#er smethin# yu thin" a!ut and yu dn8t miss it at all. n the end, yu are #lad yu

st$$ed sm"in# 66 yu save mney, yur clthes and hme smell !etter, yu can !reathe !etter,yu have mre ener#y, and yu8ve #reatly reduced yur ris" f lun# cancer.

We8re as"in# yu t d the same )ith yur fd. f yu8re li"e mst (mericans, yu8re

ha!ituated t eatin# unhealthy fds. 'n this diet, yu8re #in# t st$ eatin# them. (t first, yu

may feel de$rived !ecause the ne) fds )n8t #ive yu the taste $leasure r transitry liftyu8re accustmed t. But #radually, yu )ill #et used t the ne) flavrs and te+tures. stim$rtantly, yu shuld !e#in t feel !etter, )hich )ill #ive yu lts f $sitive reinfrcement thatyu are n the ri#ht trac".

(nd finally, $lease !ear in mind that yu have a serius disrder that is difficult t treat and cure.We are $r$sin# that yu use a healthier diet as a tl t ta"e cntrl f yur %&'S sym$tms,and reduce yur ris" fr devel$in# heart disease and dia!etic $r!lems. 4ur lifes$an )ill als $r!a!ly !e len#thened. T say nthin# f !ein# a!le t #et $re#nant and have a familyP S yuhave a lt at sta"eP

'ur %rmise t 4u

What is the definitin f success r failure9 The diet $lan in this !" is sim$ly a )ay t eat that)ill ;ma"e #d thin#s $ssi!le;. 'ur diet $lan reflects the )ay )e )ere #enetically desi#ned t eat, !ased n hundreds f thusands f years f human histry.

This is nt a ;diet;, as in ;)ei#ht lss diet;. t is a )ay f livin# 66 the )ay all f us lived untilvery recently. ( )hlesme diet and lts f $hysical activity is h) )e have lived since theda)n f human histry. t is natural. t is )hat ur !dies thrive n and are l"in# fr.

t is a diet that is harmnius )ith ur !ein#.

'ur $rmise is t ;ma"e #d thin#s $ssi!le; if yu fll) the #uidelines )e8ve utlined in this !".




5$- ,hat to (at

This !" is nt a )ei#ht6lss diet !" )here )e tell yu t eat ;+; #rams f $rtein, ;y; #ramsf car!s, and ;A; #rams f fat. Nr d )e tell yu t limit yurself t ;+; calries $er day. stf the $$ular diet !"s have a ;ne siAe fits all; a$$rach. This a$$rach des nt )r" fr%&'S.

Wmen )h have %&'S are nt a hm#eneus $$ulatin )ith a sin#le $r!lem. Sme aree+tremely !ese, sme are very lean and many are sme)here in !et)een. Sme have insulin

resistance )hile thers d nt. Sme have serius multi$le hrmnal disrders !ut thers have aless disrdered $rfile.

Sme can eat a lt f fd and nt #ain )ei#ht )hile thers #ain a $und f they even l"

side)ays at fd. Sme are !in#e eaters )hile thers dn8t eat enu#h fd.

Sme )ill !enefit frm a very hi#h6$rtein diet )hile thers )ill nt #et any results. Sme dn8thave the enAymes t di#est mil" su#ar, !ut thers d. Sme are n medicatins that alter dietaryneeds, !ut nt all are. The ty$es f meta!lic $r!lems )ill vary amn# %&'S )men.

rever, yur #enetic $attern is s$ecific t yu. 'ther %&'S )men )ill !e sli#htly different.

/rm the #enetic $ers$ective, a diet ideal fr yu is nt ideal fr the ne+t )man.

%&'S )men are lcated in every cuntry f the )rld. The ty$es f fds that are availa!levary #reatly frm cuntry t cuntry.

(nd sme readers f this !" are cnvinced they have %&'S !ut they actually dn8t. /re+am$le, sme may have insulin resistance that #enerates sme %&'S6li"e sym$tms !ut dn8tmeet all the dia#nstic criteria fr $lycystic vary syndrme. These individuals may have

meta!lic syndrme, ;Syndrme ;, r dia!etes. )ever, they can still !enefit frm thehealthy %&'S diet7.

(s yu can ima#ine, %&'S is an e+ceedin#ly cm$le+ cllectin f sym$tms and disrders. t)uld !e misleadin# t su##est that ne s$ecific diet r anther )uld !e the ;ri#ht ne; fr allf yu.

@uidelines 6 What t =at

The diet $resented in this !" is a set f fd selectin #uidelines, !ased n human histry,vlumes f medical research, and years f clinical e+$erience.

Within ur #uidelines, it8s u$ t yu t select the s$ecific fds t eat, and the s$ecific amuntst eat.




Sectin f the !", ain &m$nents f the Diet, $rvides yu )ith e+tensive lists f fds teat. The mst $refera!le fds )ill !e fund at the ;ecmmended Diet Eevel; in each ma<r fdcate#ry. /ds fund at the ;aintenance Diet Eevel; may als !e a$$r$riate if yur %&'Ssym$tms are nt severe.

(!ve all, )e )ant yu t eat the healthiest $ssi!le fds. By healthy, )e mean un$rcessed

and unaltered !y human hands, t the #reatest e+tent $ssi!le. We can8t em$hasiAe this $intenu#h. The evidence is ver)helmin# that a diet hi#h in refined fds is !ad fr yur health,)hich means it8s es$ecially unsuita!le fr a serius disrder such as %&'S.

'ur #uidelines d im$se sme rather severe restrictins. /r e+am$le, at the ecmmend DietEevel, )e as" that yu nt cnsume any #rains, !eans r dairy. f yu eliminate #rains, !eans anddairy, mst $rcessed $rducts )ill autmatically disa$$ear frm yur diet.

4u )ill re$lace the missin# $rcessed fds )ith ve#eta!les, fish, $ultry, meat, fruit, nuts and

seeds. These fds $rvide all the dietary nutritin yu need. Sim$ly have a variety f these fds.'ur 0 Day meal $lan and reci$es see the eal %lans I eci$es sectin f this !"7 )ill #ive yu

sme ideas fr varieties and selectin f fd. f yu are es$ecially hun#ry at a $articular meal, havee+tra ve#eta!les.

@uidelines 6 ) uch t =at

Sme )men need t restrict their calric inta"e mre than thers. =at mdest6siAed meals. Thefds n ur diet are hi#h in fi!er, s yu can eat a relatively lar#e vlume f fd that cntains

fe)er calries as cm$ared t an e*ual amunt f $rcessed fd.

-se cmmn sense. f yu need t lse )ei#ht, dn8t eat a !i# handful f nuts <ust !ecause they are

n the diet. f yu need t restrict yur calries !ut have a !i# a$$etite, yu may cnsumeadditinal amunts f varius ve#eta!les frm ur ecmmended list fr ve#eta!les.




5$0 ,hat Not to (at

st f the fds yu )ill find in a ty$ical su$ermar"et r fd utlet )ill nt im$rve yurhealth. /r the mst $art, they )ill actually im$air yur health. They shuld nt !e cnsumed.

;&nvenience; /ds

&nsum$tin f refined, $rcessed fds is clearly detrimental t yur health. These are als

"n)n as ;cnvenience; r ;<un"; fds.

( cnvenience fd is created )hen a )hle fd is refined, heated, e+tracted, e+truded, r

ther)ise $rcessed and then cm!ined )ith an un"n)n num!er and *uantity f chemicals t

alter the a$$earance, te+ture, shelf life, clr, and #eneral a$$eal f the fd. Durin# the $rcessin#, mst f the nutritinal cm$nent f the fd is destryed.

&nvenience fds are very easy t identify. They are almst al)ays fund in attractive

cntainers such as card!ard !+es, $lastic cntainers, r $lastic )ra$. The fd itself )ill have anattractive sha$e, clr and te+ture.

&nvenience fds may !e $urchased almst every)here, in every mar"et and in all fast fdcnvenience utlets.

These fds #enerally have little r n nutrient value they nly $rvide Lem$tyQ calries. 4ur !dy

must e+$end ener#y and stred nutrients in rder t di#est r eliminate these fds, thus resultin# ina lss f !dy reserves.

&nvenience fds $resent additinal $r!lems !ecause they are li"ely t cntain:

M %artially hydr#enated altered7 ils )hich disru$t cell mem!rane functin

M '+idiAed rancid7 ils )hich cause free radical dama#e t cells

M ( variety f fd additives that are unhealthy and )hich cntri!ute t disease

M efined car!hydrates that cause !ld su#ar fluctuatins and hrmne im!alances M

T+ic metals, $esticides, fun#icides, $etrchemicals, anti!itics, hrmnes

M %ath#enic micrr#anisms !acteria, viruses, $arasites7

M =+cessive amunts f salt r s)eeteners

M @enetically mdified fds.

The $resence f these items ma"es cnvenience fds smethin# yu dnCt )ant t $ut int yurmuth.

The avera#e (merican cnsumes a!ut l!s. f fd chemicals and additives $er year. This $laces a hu#e !urden n yur det+ificatin system. f yu cannt det+ify these su!stances,

they )ill ta"e u$ $ermanent residence in yur !dy and lead t de#enerative disease.




e#ular cnsum$tin f unhealthy cnvenience fds can lead t aller#y $r!lems, s"indisrders, mi#raine headaches, #astrintestinal disrders, fati#ue, nausea, de$ressin,hy$eractivity, and a hst f ther disrders.

T !etter cntrl %&'S and re#ain yur health, stay cm$letely a)ay frm refined, hi#hly

$rcessed LcnvenienceQ fds.

'ily, /atty /ds

st f the fds )e eat cntain hi#hly $rcessed, heated, +idiAed r chemically altered ils andfats that seriusly interfere )ith cell functin, cntain un"n)n !y$rducts f $rcessin#, anddirectly dama#e cells, includin# their DN(. These t+ic ils and fats are sld ;as is; r may !ehidden in a )ide variety f fd $rducts.

/r a mre cm$lete understandin# f this cm$le+ !ut im$rtant su!<ect, $lease read /ats Thateal, /ats That >ill: The &m$lete @uide t /ats, 'ils, &hlesterl and uman ealth !y -d

=rasmus.

n additin t their t+ic effects, ily r fatty fds affect yur circulatin. ecent scientific

studies have sh)n that the heart has t )r" almst t)ice as hard durin# e+ercise after a hi#h6fat meal as after a hi#h starch meal. /at nt nly interferes )ith utiliAatin f +y#en, !ut alsre*uires t)ice as much +y#en fr its !rea"d)n int ener#y as cm$ared t $rtein rcar!hydrate. educin# dietary fat hel$s t increase the a!ility f ur !ld t carry +y#en tall f ur tissues.

Su#ary /ds

n additin t fats and ils, mst f the fds )e cmmnly eat are laden )ith s)eeteners suchas su#ar r crn syru$. ncredi!ly, the avera#e (merican cnsumes an estimated 15061?0 l!s.f s)eeteners $er year, nearly 1F2 l!. $er dayP This is $erha$s five times the amunt fs)eeteners cnsumed a century a#. S)eeteners and refined car!hydrates such as )hite !readand !rea"fast cereals cause !ld su#ar fluctuatins )hich in turn create chrnic hrmnalim!alances.

/ds t (vid Eists

n fll)in# cha$ters, )e have lists f s$ecific ;unhealthy; fds in each f the ma<r fdcate#ries. %lease avid these fds.

The unhealthy fds listed in these cha$ters undu!tedly cntain a num!er f fds yu eat. n fact,the unhealthy fds n ur lists may frm the cre f yur diet. By as"in# yu t st$eatin# these fds, )e are turnin# yur dietary ha!its u$side d)n. %lease cnsider that thesefds are a ma<r cause f yur $resent health $r!lems. T im$rve yur health, yu need tim$rve yur diet first.




/r e+am$le, )heat $rducts such as !read, !a#els, crac"ers, and c"ies and ther !a"ed )heat $rducts are n ur ;d nt eat; list. tCs li"ely yu eat sme f these $rducts n a daily !asis.Ba"ed )heat $rducts have several $r!lems !ecause they:

17 &an *uic"ly elevate yur !ld su#ar !eynd acce$ta!le levels and tri##er anunhealthy hrmnal res$nse !ecause they have su#ars and refined flur

27 &ntain ils )hich have !een su!<ected t +y#en and hi#h tem$eratures, cnvertin#

them int unsta!le free radicals )hich dama#e yur cells7 &ntain #luten #liadin7 $rteins t )hich yu may !e sensitive, thus causin# dama#e

in yur @ tract and ther health $r!lems.

4u may feel tem$rarily de$rived !ecause )e are ta"in# a)ay refined #rains as a sta$le f yurdiet. But )e $rvide yu )ith $lenty f alternatives. @radually yu8ll !ecme accustmed t the ne)fds and nt thin" a!ut h) much yu miss a slice f !read r a fresh $astry.

We ac"n)led#e that yu are mvin# frm the familiar t the unfamiliar. We8re as"in# yu t

chan#e life6ln# ha!its. This can !e challen#in#. But it )nCt !e t ln# !efre yu haveesta!lished ne), healthier dietary ha!its. Be $atient. Be $ersistent. 4u )ill !e successfulP




6$+ )eats

Best eats fr ecmmended Diet Eevel

These are the meats n the Best /ds list.

Beef

M (ny cut e+ce$t ri!s7, ran#e fed nly, all visi!le fat trimmed ff M

Beef liver 6 free ran#e fed nly r r#anic nlyM @rund !eef 6 free ran#e fed nly, 0J65J lean

'ther eats

M Buffal 6 any cut

M a!!itM @at

@ame eats

M (lli#atr

M (ntel$e

M Bear

M &ari!u

M DeerM =l"

M /r# le#s

M >an#ar

M %i# )ild7

M eindeer

M Sna"eM (ny )ild #ame

@d eats fr aintenance Diet Eevel

4u may ccasinally eat the fll)in# meats frm the @d /ds list if yu are nt n at the

ecmmended diet level.

Eean Beef, cmmercially fed, all visi!le fat trimmed ff

M &huc" stea"M /ilet mi#nn

M am!ur#er 5J lean nly7

M Endn !ril flan" stea"7

M ast !eef t$ rund r rum$7

M und stea"

M Sirlin




M Tenderlin

M HealM (ny ther lean cut

Eean %r" all visi!le fat trimmed ff7

M &h$s

M am, lean, !iled

M EinM (ny ther lean cut

Eean Eam! all visi!le fat trimmed ff7

M &h$

M Ee#

M 0ast

'r#an eats 6 /ree ran#e, r#anic nlyh7

M Eivers 6 !eef, lam!, $r", chic"enM ;S)eet!reads; thymus #land r $ancreas7 6 !eef, $r", lam!

-nhealthy eats 6 (vid

M Bacn

M Bl#naM &rned !eef

M am!ur#er less than 0J lean7

M ney tur"ey

M t d#s any "ind7M Oer"y unless free f salt and $reservatives7 M

Eiver)urstM %astrami

M %r" sausa#e

M i!s 6 $r" r !eef

M Salami

M Tn#ue, !eef

M HealM (ny lunch meats r $rcessed meats

M (ny meat cntainin# su!stantial visi!le mar!led fat

Ntes

Bacn, Eunch meats, Sausa#e, and ther &ured eats. Bacn and ther cured meats $rvide thehi#hest surce f nitrites in the diet. -sed as a fd $reservative, nitrites are cnverted intcarcin#enic nitrsamines in the !dy. t is "n)n t $rduce stmach cancer and $ssi!ly thercancers. Bacn and cured meats are mstly fat. Bacn and sausa#e are usually su!<ected t very




hi#h heat t #et the desired result. i#h6heat c"in# +idiAes the fats, thus creatin# freeradicals that dama#e yur cells.

Sme cured r $rcessed meats have additinal fd additives that are harmful t yur health.

@rund Beef. Buy the leanest #rund !eef yu can find. )ever, !e a)are f )hat is meant

!y ;lean;. (lthu#h a stea" r ther cut f !eef la!eled ;lean; must have n mre than 10J fat !y )ei#ht, and ;e+tra lean,; n mre than 5J !y )ei#ht, these standards d nt a$$ly t #rundmeat. a) #rund !eef la!eled ?5J lean is 25J fat !y )ei#ht. That8s a lt f fatP a) ;lean;#rund !eef is, n avera#e, 21J fat !y )ei#ht. a) ;e+tra lean; #rund !eef is, n avera#e,1?J fat !y )ei#ht 66 still a lt f fat. E" fr #rund !eef that says ;5J lean;, )hich su##estsit is nly 5J fat.

The surest )ay t #et the leanest #rund !eef is t !uy a cut f very lean !eef and have yur !utcher trim ff all fat and then #rind it r yu can #rind it at hme )ith a meat #rinder r fd $rcessr7.

(fter c"in# #rund !eef, !lt it n $a$er t)els 0 secnds n each side7 t remve surface fat.f it is crum!led, yu can rinse it in a strainer r clander t remve even mre fat. While drainin#and rinsin# !eef can dramatically reduce the amunt f fat it cntains, the $rtein, irn, Ainc andvitamin B612 cntent is nt si#nificantly affected.

) Beef is @raded. Beef is #raded !y the -.S. De$t. f (#riculture -SD(7 accrdin# t its;desira!ility;. 4u )ill )ant the l)est and chea$est #rade, )hich the ;Select; #rade, !ecause it isl)est in fat.

M %rime Beef: This is the mst e+$ensive and cntains the mst fat. estaurants !uy this

and it is ty$ically nt availa!le in #rcery stres.

M &hice Beef: The secnd mst e+$ensive and cntains the secnd hi#hest levels f fat. M

Select Beef: This is the mst ecnmical and cntains the least fat cm$ared t thesame cut that is #raded &hice r %rime7.

Sme mar"ets d nt have their meat #raded !y the -SD(. )ever, they may indicated n the la!el)hich cuts are ;lean; nt mre than 10J fat7 r ;e+tra lean; nt mre than 5J fat7.

@rass6fed Beef. %asture6fed cattle nt nly have a l)er fat cntent, they als tend t have

hi#her levels f cn<u#ated linleic acid, r &E(. &E( has !een sh)n t have an anti6canceractin, and there is sme su##estin it is hel$ful fr )ei#ht lss. %asture6fed cattle may als !el)er in $esticides r ther $llutants.




6$- Seafood

Seafd, es$ecially fish, is an e+cellent surce f $rtein. /ish are yur !est dietary surce fhi#hly !eneficial me#a fats.

Best /ish and Seafd fr ecmmended Diet

M Barracuda

M Bass

M Bluefish

M &lams

M &lams frm un$lluted area7

M &dM &ra!

M &rayfish

M Drum

M =el

M /lunder

M @ru$er

M addc"

M a"e

M ali!ut hi#her in desira!le me#a fats7

M errin# hi#her in desira!le me#a fats7M E!ster

M ac"erel, %acific hi#her in desira!le me#a fats7

M ahi mahi

M n"fish

M ullet

M ussels frm un$lluted area7

M Nrthern $i"e

M 'ct$us

M 'ran#e ru#hy hi#her in desira!le me#a fats7

M %erch

M %ic"erel

M %llac"

M %m$an

M %r#y

M c"fish

M Salmn

M Sardines hi#her in desira!le me#a fats7

M Scall$s

M Scrd



The Natural Diet Slutin fr %&'S and nfertility 1?0

M Sea trut

M Shad

M Shar"

M Shrim$

M Smelt

M Sna$$er

M S*uid calamari7

M Stri$ed !ass

M Stur#en

M Sunfish

M Tila$ia

M Trut

M Tur!t

M Walleye

M Whitefish

M Whitin#

M 4ell)tailM (ny ther fish

@d /ish and Seafd fr aintenance Diet

M Same as fr ecmmended Diet

M Tuna, in mderatin

;%ssi!ly; -nhealthy /ish and Seafd 6 -se &autin

M &atfish dmestic7M &aviar dmestic, &hina7

M &ra"er may !e hi#h in $esticides in sme areas7

M ac"erel, (tlantic may !e hi#h in $esticides7M 'ysters may !e hi#h in $esticides in sme areas7

M Shar", e+ce$t $ssi!ly Thresher shar" may !e hi#h in $esticides7 M

S)rdfish may !e hi#h in mercury7

M Tilefish may !e hi#h in $esticides in sme areas7

M Trut farm6raised sme areas f eastern -S7

M Tuna may !e hi#h in $esticides r mercury7

Ntes

t8s difficult t assess the ris" f eatin# the fish and seafd listed a!ve in the ;$ssi!ly;unhealthy sectin. n #eneral, )e thin" yu8re !etter ff )ith fish cau#ht in un$lluted )aters.

Ear#e fish at the t$ f the fd chain. S)rdfish, and t sme e+tent tuna and shar", may !ehi#h in mercury, $esticides r ther $llutants. t has nt !een cnclusively $rven that the




mercury levels fund in these fish is a ma<r threat t yur health. Tuna and shar" are '> in

mderatin and if yu are nt $re#nant. (lthu#h lar#e fish are an e+cellent fd, they are at the t$f a $lluted fd chain and tend t accumulate mre chemicals than smaller fish.

/ish and seafd frm cntaminated areas. Sme $arts f ur castline, and many la"es and

rivers are !adly $lluted. /ish frm these )aters may nt !e safe t eat. &hec" )ith yur lcal

health authrities a!ut )hich !dies f )ater near yu are unsafe. (ny fish r seafdharvested frm such areas )ill have hi#her levels f unhealthy chemicals r t+ic metals.

/armed fish. Sme cmmercial yster !eds r fish farms may !e lcated in areas $lluted )ithchemicals r t+ic metals. (ls, farmed fish may !e e+$sed t feeds that cntain $esticides r therchemicals. These harmful materials culd end u$ in yur farmed seafd. /armed seafd includesalmn, catfish, tila$ia, trut and sme shrim$.

a) fish. (vid eatin# ra) fish in rder t reduce e+$sure t $arasites.

&anned fish. &anned fish is '>, !ut nt as #d as fresh r frAen fish. Sme canned fish, such

as tuna, is c"ed in the can at very hi#h tem$eratures, sufficient t cause sme +idatin f thechlesterl and fats in the fish. These +idiAed free radical mlecules cause cell dama#e in yur !dy.

When !uyin# canned fish, try t find it )ithut salt, $ac"ed in )ater instead f il. The added ilis hi#h in me#a 3 fats, )hich are undesira!le. f the fish is canned )ith )ater and salt, yu canrinse the salt ff.

Sh$$in#. When !uyin# fish, the nse "n)s. f it smells fishy, itCs nt fresh. f !uyin# a)hle fish, l" fr clear, !ri#ht, !ul#in# eyes !ri#ht, shiny s"in )ith ti#htly attached scalesand !ri#ht red #ills and flesh that s$rin#s !ac" sli#htly )hen $ressed. /illets shuld sh) n

trace f !r)nin# r dryin# arund the ed#es. When !uyin# frAen fish, chse $ac"a#es thatfeel slid.




6$0 Poultry

%ultry is a #d surce f $rtein.

Best %ultry fr ecmmended Diet Eevel

M &hic"en !reast

M @ame !irds: tur"ey, $heasant, #se, duc", $i#en, *uail, $artrid#e, #ruse, etc. M

'strich

M %heasant availa!le in sme su$ermar"ets7 M

Tur"ey

@d %ultry fr aintenance Diet Eevel

M &hic"en thi#hs

M &rnish #ame hen remve s"in !efre eatin#7 MDuc" remve s"in !efre eatin#7

M @se remve s"in !efre eatin#7

-nhealthy %ultry 6 (vid

M Breaded chic"en

M &hic"en nu##ets

M &hic"en rll

M &hic"en )in#s

M Dee$ fried chic"en

M /ried chic"en

M ney tur"ey

M Tur"ey rll

Ntes

%ultry @uidelines

1. Breast meat f $ultry is $refera!le !ecause it is l)er in fat than thi#hs, le#s and )in#s.Win#s in $articular have little meat and lts f fatty s"in and shuld !e avided.

2. (l)ays remve the s"in !efre eatin#.

. Dn8t have cmmercially6raised #se r duc" e+ce$t fr s$ecial ccasins. These !irds havea lt f fat.




. Buy free6ran#e, r#anic chic"en, if availa!le.

5. (vid $ac"a#ed, $rcessed $ultry meats.

3. (vid dee$ fried chic"en in restaurants, es$ecially fast6fd utlets.

?. 4u can !a"e, !ril, #rill, !il, r stir6fry $ultry 66 <ust dn8t fry r dee$ fry it.

&"in# f @ame Birds

Because it is s lean, #ame meat can !ecme dry and leathery )hen c"ed. &" #ame !irdssl)ly )ith relatively l) heat in a cvered cntainer )ith sme )ater in it t maintain misture.u! the !irds )ith live il !efre c"in#. While c"in#, !aste several times )ith ils r il6 !ased marinades r sauces. &"in# yur #ame !ird this )ay )ill ma"e it mre mist andtender.




6$2 (s

=##s are an e+cellent surce f $rtein and are mre easily di#ested than muscle meats. =##sals cntain im$rtant nutrients !esides $rtein.

Best =##s fr ecmmended Diet Eevel

M ;'me#a ; e##s 6 hi#her levels f !eneficial me#a fats M

/ree ran#e r r#anic e##s

@d =##s fr aintenance Diet Eevel

M e#ular e##s if yu cannt find 'me#a r free ran#e e##s

-nhealthy =##s 6 (vid

M =## su!stitutes

M 'melets in restaurants 6 t much fat and +idiAed chlesterl

M Scram!led e##s in cmmercial !uffets r in restaurants, unless yu can verify they aremade frm fresh e##s many are made frm chea$, unhealthy s$ray6dried e##s7

Ntes

=## @uidelines

1. ard !il, sft !il, r $ach mst f yur e##s.

2. /ryin# r scram!lin# f e##s is nt recmmended. But if yu d fry r scram!le, use thel)est heat $ssi!le, even if it ta"es ln#er.

. (vid melets unless they are made )ith n cheese. -se the l)est $ssi!le heat )hen

c"in#.

. =at e##s in mderatin. &nsider havin# less than 3 e##s a )ee". Befre the advent fa#riculture, man did nt eat many e##s since e##s )ere nly seasnally availa!le.

=## Kuality @uidelines

1. 4u can minimiAe yur e+$sure t anti!itics, hrmnes and viruses !y findin# stres thatffer e##s frm free ran#e chic"ens. &hec" the !+ t ma"e sure the e##s are free ran#e andr#anic.




2. Dn8t cnsume an e## if there is a crac" in the shell. 4u can determine this !y immersin# thee## in a $an f cl )ater. f the e## emits a tiny stream f !u!!les, there is a hle r crac".

. f the e## )hite is )atery instead f #el6li"e r the yl" is nt u$ri#ht and firm r easily

!ursts, the e## is nt fresh and shuldn8t !e eaten.

. Discard any e##s that have a smell.

a) =##s vs. &"ed =##s

&"ed e##s have sme distinct disadvanta#es: vital nutrients are destryed if e##s are heated,and the $rtein can !e dama#ed and altered in a )ay that can cause an e## aller#y.

(nther !i# $r!lem )ith c"ed e##s is chlesterl. 4u $r!a!ly have avided e##s !ecause

yu8ve !een tld they are very hi#h in chlesterl and therefre may cause heart disease.)ever, yu must dra) a distinctin !et)een natural unc"ed7 and +idiAed chlesterl

c"ed7.

We are nt a)are f any studies that esta!lishe a causal lin" !et)een unc"ed chlesterl and heartdisease. t is c"ed r ;+idiAed; chlesterl that has !een lin"ed t heart disease. When naturalchlesterl is heated, its chemical cm$sitin is chan#ed and it !ecmes a reactive a#ent that maycause free radical dama#e and ther $r!lems inside yur !dy. The mre yu heat it, the )rse it#ets. The same is true fr any fat r il.7

Therefre, if yu are #in# t c" an e##, use the l)est $ssi!le heat and try nt t e+$se tmuch f the e## yl" t the air. /ryin# r scram!lin# e##s e+$ses much f the e##8s surface t

!th heat and air, thus +idiAin# the chlesterl. n cntrast, $achin# r sl)ly !ilin# the e##

)ith l) heat "ee$s it intact and thus it has less e+$sure t !th heat and air.

f yu )ant t $reserve the e##8s nutrients, the !est )ay t eat it is ra). )ever, )e understandyu may find eatin# a ra) e## disa#reea!le. 'r, yu may !e cncerned a!ut salmnellainfectin. Salmnella is a $ath#enic !acteria that can ma"e yu feel sic".

The ris" f salmnella infectin a$$ears t !e *uite l).225 Eess than 1J f the -.S. e## su$$lyis infected. f yu are #in# t eat a ra) e##, di$ the shell int a mild slutin f &lr+ and)ater !efre yu crac" the e## $en. This )ill further reduce yur $ssi!le e+$sure t

Salmnella.

=##s and chic"en frm a#ricultural LfactriesQ are mre li"ely t have Salmnella, as )ell asanti!itics r #r)th hrmne.

The anti!itics are necessary !ecause f ram$ant infectin in -.S. flc"s caused !y the clse*uarters the !irds are in. )ever, )hile anti!itics st$ !acteria, they d nt st$ viralinfectins. uch f the -.S. chic"en flc" is virally infected. Therefre, e##s frm free6ran#echic"ens are $referred.




Nutritinal Ntes

Bitin

=##s are e+ce$tinally rich in !itin, ne f the B6vitamins. ncreased !itin hel$s %&'S

)men in t) )ays.

/irst, !itin is im$rtant fr hair #r)th and health, s if yu8re havin# a $r!lem )ith hair lss, !itin can hel$.

Secnd, !itin a$$ears useful if yu8re havin# tru!le )ith #lucse !ld su#ar7. 223 22? Bitincauses im$rvements in disrdered #lucse meta!lism !y stimulatin# #lucse6induced insulinsecretin !y the $ancreas and !y im$rvin# #lucse handlin# !y liver and $ancreas. (nimalstudies su##est that a hi#h !itin diet im$rves the meta!lism and utiliAatin f #lucse )ithutincreasin# insulin levels. ( deficiency f !itin results in im$aired #lucse tlerance.

Eutein

=##s $rvide the mst !iavaila!le surce f lutein, 22 a yell) $i#ment that !eln#s t thecartenid family !eta cartene is anther cartenid yu may !e familiar )ith7.

Nt nly is lutein critical fr eye health, it als a$$ears t $lay a rle in varian functin.'ri#inally, lutein )as islated frm the cr$us luteum, hence the name ;lutein;. The cr$usluteum f the varies cntains hi#h cncentratins f lutein and ther cartenids. The rle fcartenids in the varies is nt entirely clear, althu#h they may !e invlved in $rtectina#ainst free radicals. 'ne study has nted that )men )ith mre cnsistent levels f cartenids)ere mre li"ely t !ecme $re#nant )ith in6vitr fertiliAatin H/7 than )men )h had mrevaryin# levels f cartenids.22

Dr. %eter D8(dam20 has this t say a!ut lutein and the varies: ;Eutein es$ecially, has !eensh)n t decrease the amunt f cystic frmatin n the vary !y its anti+idant a!ilities. Thefemale vary is a very meta!lically active r#an, and the fllicles must cut their )ay ut )hen a)man vulates, !y secretin# an enAyme t !re a hle t the e+terir.

;Nrmally there is *uite a !it f lutein in the varian tissue t snuff ut the inflammatin thatresults. f nt, the tissue !ecmes cystic. t is interestin# t nte that lutein is the yell) $i#ment in $lants lutea is Eatin fr ;yell);7. any tissues )hich are meta!lically unsta!le,such as the retina f the eye ;macula lutea;7 and the vulatry $rduct ;cr$us luteum;7 areyell) frm the de$sitin f lutein.

;-nhealthy varies tend t !e )hitish clred at aut$sy !ecause f an ina!ility t de$sit lutein r

an inade*uate amunt in the diet.;

&hlesterl in =## 4l"s.

Sme $e$le are !sessed a!ut avidin# e## yl"s !ecause they cntain chlesterl. Thecnce$t is that if yu eat chlesterl, yur !ld chlesterl )ill # u$ and yu )ill #et

cardivascular disease. Therefre, these $e$le strictly avid e##s. )ever, the evidence frthis vie)$int is incnclusive.



The Natural Diet Slutin fr %&'S and nfertility 1??

The fact is that sme $e$le are ;sensitive; t dietary chlesterl )hile thers are nt. n ther)rds, sme $e$le can eat many e##s and their chlesterl des nt # u$. 'n the ther hand,ther $e$le can eat a fe) e##s and their chlesterl #es u$.

Summary

=##s are an e+cellent surce f easily6di#ested $rtein as )ell as ther im$rtant nutrients.




6$3 Dairy Products

-ntil the health !enefits f dairy $rducts fr %&'S have !een cnclusively $rven, )e canntrecmmend them as $art f the %&'S diet.

What dairy $rducts shuld yu eat9

Best Dairy fr ecmmended Diet Eevel

M N mil"

M N dairy $rducts f any "ind

M N fds cntainin# dairy $rducts.

@d Dairy fr aintenance Diet Eevel

We d nt recmmend dairy $rducts fr the reasns utlined in The %r!lem )ith il" cha$ter.

)ever, )e rec#niAe that sme individuals feel they cannt live unless they have sme dairy intheir diet. f yu are ne f these individuals, and if yur %&'S and fertility sym$tms are n

ln#er a serius $r!lem, yu culd cnsume the fll)in# the fds listed here in theaintenance Eevel sectin.

These dairy $rducts shuld !e cnsumed in mderatin and nly ccasinally. &nsider thesedairy $rducts as cndiments r accessries t yur diet, nt t !e cnsumed every day.

M Butter fr c"in# nly7M /eta cheese

M >efir

M Eite S)iss cheese

M E)6fat y#urt nn6s)eetened7

M N6fat ctta#e cheese

M N6fat rictta cheese

M %armesan cheese 1 ta!les$n r less $er servin#7 M

Whey $rtein $)der.

-nhealthy Dairy 6 (vid

M Bavarian cream

M Butter e+ce$t fr c"in#7

M Butter sauces

M Buttermil"




M &heese mst7

M &ca drin"s and mi+esM &ream

M =va$ratedFcndensed mil"

M alf I half

M ydrlyAed $rtein may cntain mil" $rteins 6 read the la!el7 M

ce cream

M alted mil"M il"

M il" chclate

M Sur cream

M Whi$$ed cream

M 4#urt, s)eetened

M S"im mil".

( lar#e num!er f fds als cntain mil" r mil" $rteins. ead fd la!els carefully,

es$ecially fr the )rds ;casein; r ;caseinate;, )hich are mil" $rteins cmmnly fund infd $rducts. f yu8re in a restaurant, as" yur server if there are any dairy $rducts in thefd yu are rderin#.

ere is a list f fds that fre*uently cntain mil" r mil" $rteins. f these fds cntain mil" rmil" $rteins, add them t yur ;al)ays avid; list. any f these fds are als unhealthy fr

ther reasns !esides cntainin# mil".

M (u #ratin fds

M Ba"ed !read

M Bars 6 ener#y, nutritinal

M Biscuits and !iscuit mi+M Bis*ue

M Blanc man#e

M Bl#na

M &a"e mi+

M &a"es

M &andies

M &hic"en !rth

M &h)ders

M &"ies

M &rac"ersM &ream sauces

M &reamed fds

M &ustards

M Desserts

M Diet drin"sFsha"es

M Dnuts

M /ritters

M /rstin#

M /rAen desserts




M @ravies

M am!ur#er

M ard sauces

M ash

M ar#arine

M ashed $tates

M eat laf

M uffin mi+

M Nn6dairy creamers

M 'melets I scram!led e##s

M %anca"es I $anca"e mi+

M %ie crust I $ie crust mi+

M %rtein $)der casein7

M are!its

M Salad dressin#

M Sausa#e

M Scall$ed $tatesM Sher!et

M Sr!et

M SufflU

M Su$s

M S$umni

M Tfu desserts, frAen

M Waffles I )affle mi+.

Ntes

D nt cnsume dairy $rducts if yu are aller#ic t mil" $rteins r have lactse intlerance.




6$4 *eumes

Ee#umes and $rducts made frm le#umes are nt $art f the ecmmended level f the healthy%&'S diet.

Best Ee#umes fr ecmmend Diet Eevel

N !eans unless they are s$ruted.

@d Ee#umes fr aintenance Diet Eevel

M (du"i !eansM (s$ara#us $eas

M Bean s$ruts 6 any !ean

M Blac" !eans

M Blac"6eyed $eas

M @reat Nrthern !eans

M EentilsM is

M un# !eans

M Navy !eans

M %eas

M %in" !eans

M Shyu

M Symil"

M Tem$eh

M TfuM White !eans.

%ssi!ly -nhealthy fr yu7 Ee#umes 6 (vid

Beans affect different $e$le in different )ays. The fll)in# !eans r !ean $rducts may !etru!lesme fr yu.

M &hic"$eas @ar!anA !eans7 6 hi#h in #alactse7

M ummus cntains @ar!anA !eans7

M >idney !eans a $r!lem fr sme $e$le7

M Eima !eans a $r!lem fr sme $e$le7

M %eanut !utter

M %eanuts

M %int !eans a $r!lem fr sme $e$le7




M efried !eans

M Sy !eans a $r!lem fr sme $e$le7.

-nhealthy Ee#umes 6 (vid

M Te+turiAed ve#eta!le $rtein TH%7.

What s TH%9

TH% te+turiAed ve#eta!le $rtein7 is a manufactured fd made !y treatin# sy!eans )ith hi#hheat and varius al"aline )ashes t e+tract the !ean8s fat cntent r t neutraliAe their $tent enAymeinhi!itrs. The sy!ean $rtein islate is e+truded under hi#h tem$erature and hi#h $ressure. This $rcessin# dama#es the $rtein, renderin# it harder t di#est.

n additin, S@, a neurt+in that dama#es yur hy$thalamus #land, is fre*uently added t TH%t mas" the ;!eany; taste and ma"e it taste mre li"e the varius fds it imitates. The la!el n

the final fd $rduct may nt tell yu that S@ )as added t the TH%. (rtificial flavrin#s !esides S@ are ften added t TH%.

TH%s are used e+tensively in schl lunch $r#rams, cmmercial !a"ed #ds, diet !evera#esand fast fd $rducts. TH% is in hundreds f different $rducts. Be sure t read the la!el fevery $rcessed $rduct yu !uy.

TH% is als "n)n as ;te+tured ve#eta!le $rtein;, ;te+turiAed ve#eta!le $rtein;, ;hydrlyAedve#eta!le $rtein;, r ;ve#eta!le $rtein;. -sually, these are hi#hly $rcessed sy $rducts that arefund in a )ide variety f fds.

(vid TH% unless yu are a!slutely certain it is free f S@ and ther fd additives. 4umay !e a!le t find TH% that is free f S@ and fd additives in sme health fd stres.

Ee#ume @uidelines

1. S$ruted le#umes are '> 6 many f the ;anti6nutrients; in le#umes # a)ay )hen s$rutin#

ccurs. See the S$ruts cha$ter fr mre infrmatin.

2. /r mre infrmatin n le#umes and sy see these cha$ters: (ntinutrients in @rains andEe#umes and T Sy r Nt t Sy.

. Whether sy )ill im$rve r im$air yur fertility and ther %&'S sym$tms de$ends n theuni*ue health attri!utes and #enetic $attern f each individual.

. %eanuts and $eanut !utter e+ce$t r#anic7 are nt recmmended !ecause they may !e hi#h in $esticides and $ssi!ly aflat+ins a t+ic mld7. st f the -.S. $eanut cr$ is free f

aflat+in, !ut frei#n $eanuts are nt.

5. (vid sy r any ther le#ume if yu "n) yu are aller#ic t it.




3. inimiAe sy $rtein cncentrate r sy $rtein islate unless yu are havin# it as $art f a)ei#ht6cntrl sha"e r as $art f a dietary $r#ram $rescri!ed !y a dctr.

?. estrict yurself t fermented sy $rducts such as mis, shyu r tem$eh, r li#htly $rcessed sy $rducts such as sy mil" r tfu.

( minr $r!lem )ith fermented sy fds is that the fermentatin $rcess releases a su#arcalled #alactse. There is sme evidence that #alactse may !e detrimental t varianfunctin. We dn8t "n) )hether the #alactse in fermented sy fds )ill cause yu a $r!lem. st )men d nt need t )rry a!ut this.

Tfu is a curd made frm sy!eans that is $ressed int lar#e cu!es. t is fund in mstsu$ermar"ets. t is a !land, versatile fd that can !e cm!ined )ith almst any ther fd and can !e $re$ared in many )ays.

Sy sauce is traditinally made !y a ln# $rcess f fermentatin. n Oa$an, this sy sauce iscalled ;shyu; r ;tamari;. n the -.S., sy sauce is nt fermented and has )heat, salt, and

added chemicals and clrin#s. t is inferir in all res$ects t the traditinal Oa$anese sy sauces. Dnt cnsume -.S. sy sauce. =thnic sectins f su$ermar"ets, ethnic mar"ets, r health fd stresshuld have the traditinal ty$e f sy sauce. -se sy sauce r tamari s$arin#ly. a"e sure is it the;l) sdium; variety.

is is a fermented sy $aste that is used in c"in# it adds a uni*ue flavr t su$s and therfds. Tem$eh is a fermented sy!ean ca"e that can !e eaten ;as is;, r added t salads, su$s rther fds.

Symil" is an increasin#ly $$ular !evera#e that is usually fund in $lain, vanilla r chclateflavrs. t is the li*uid e+tracted frm sy!eans that have !een sa"ed and $ureed.






Ntes:

n the (nti6Nutrients in @rains and Ee#umes cha$ter, )e recmmended that yu nt cnsume#luten #rains. S yu may !e sur$rised t see that )e all) atmeal as $art f the aintenance

diet level. 'ats 66 unli"e )heat, !arley and rye 66 d nt cntain #liadin, )hich is the mlecule in#luten that is res$nsi!le fr much f the tru!le )ith these #rains. )ever, these #rains are all $rcessed )ith the same machinery. Therefre, sme #liadin frm )heat, !arley r rye #etsmi+ed in )ith the ats that are !ein# $rcessed. This is )hy ats are $rhi!ited in sme healthdiets aln# )ith )heat, !arley and rye. n s$ite f this mi+in# $r!lem, the #liadin level f atsis *uite l).




6$6 ?eeta!les

He#eta!les are the mainstay f a healthy %&'S diet. The fi!er, vitamins, minerals and thernutrients fund in ve#etatin are essential fr $timal cell and !dy functin.21

( sur$risin# and nt )ell "n)n characteristic f fresh ve#eta!les is that they are an e+cellentsurce f hi#h *uality =/(s essential fatty acids7, es$ecially the hi#hly desira!le me#a6 fattyacids.

Best He#eta!les fr ecmmended Diet Eevel

4u may eat unlimited *uantities f these ve#eta!les, as ften as yu )ish:

M (lfalfa s$rutsM (rtich"e

M (rtich"e, Oerusalem sun ch"e7

M (ru#ula

M (s$ara#us

M (vcad

M Bam! shts

M Bean s$ruts see ne+t cha$ter7

M Beet #reens

M B" chyZ

M Brccfl)erZ

M BrccliZ

M Brccli raa! ra$ini7

M Brussels s$rutsZ

M &a!!a#e 6 cmmn, na$$a, red, SavyZ

M &arrt

M &aulifl)erZ

M &eleriac

M &elery

M &elery rt

M &hicry curly endive7

M &hili $e$$ersM &hivesZ

M &ilantr

M &llard #reens

M &ucum!er

M Dai"n radish

M Dandelin #reens

M =##$lant

M =ndive




M =scarle

M /ennel

M /iddlehead fern

M @arlic

M @in#er rt

M rseradish

M Oicama

M >ale

M >el$

M >hlra!i ca!!a#e turni$7Z

M Eam!8s lettuce

M Eee"sZ

M Eettuce 6 Bstn, #reen leaf, !utter, red leaf, rmaine

M ushrms

M ustard #reens

M '"ra

M 'nins 6 #reen, $earl, red, )hite, yell)ZM %arsley

M %ea $ds 6 sn) $eas

M %e$$ers, !ell 6 #reen, red, yell)

M %e$$ers, ht

M %iment

M %ric"ly $ear

M %um$"in

M %urslane

M adicchi talian chicry7

M adishM adish s$ruts

M Scallins

M Shallts

M S$inach

M S$ruts see ne+t cha$ter7

M Strin# !eans 6 #reen, yell) sna$, )a+

M Summer s*uash 6 Aucchini, cr"nec", $atty$an

M S)iss chard

M Turni$ #reens

M Water chestnuts

M Watercress

Z ndicates the ve#eta!le may cause #as in sme sensitive $e$le. f they cause @ irritatin,discntinue. =ven thu#h they may cause sme #as, these ve#eta!les are very healthy.




%ssi!ly %ermissi!le He#eta!les fr aintenance Diet Eevel

M Beets

M %um$"in

M uta!a#a

M S*uash 6 acrn, !anana, u!!ard, !utternut, s$a#hetti M

Turni$

See Ntes !el)7.

%ssi!ly na$$r$riate fr yu7 He#eta!les 6 inimiAe

f yu have insulin resistance, yu may need t restrict r avid these ve#eta!les, es$eciallyre#ular $tates:

M &assava yucca7

M %arsni$

M %tates, any "indM Tar

M S)eet $tates

M 4ams

-nhealthy He#eta!les fr =veryne 6 (vid

(l)ays avid these fds:

M Dee$ fried ve#eta!les

M /rench friesM ash !r)nsM 'nin rin#s

M hu!ar! !ecause it is usually c"ed )ith su#ar7 M

Tem$ura ve#eta!les

Ntes

1. Be mderate )ith mst starchy rt ve#eta!les, e+ce$t thse in the nin family. =at nlyccasinally. f yu have an insulin resistance $r!lem, minimiAe starchy rt ve#eta!les r

avid them entirely.

2. ( $re$nderance f ra) ve#eta!les is #enerally $refera!le, if they a#ree )ith yu. )ever,if ra) ve#eta!les cause yu any di#estive $r!lems, s)itch t li#htly c"ed ve#eta!les.

. =at a variety f ve#eta!les. Dn8t #et stuc" in a #rve )here yu re$eatedly eat nly t) rthree.




. f yu have arthritis, yu may )ish t avid tmates, e##$lant, )hite $tates, #reenFred

$e$$ers, cayenne $e$$er, r $a$ri"a. These $lants !eln# t the ;ni#htshade; family t )hichsme arthritic $e$le are sensitive.

5. &hse r#anic ve#eta!les )henever $ssi!le. The ma<rity f nn6r#anic ve#eta!les

cntain si#nificant levels f $esticides. 'r#anic ve#eta!les als have a much hi#her nutrient

value.

3. These ve#eta!les may !e )a+ed: cucum!ers, e##$lant, $e$$ers, $um$"ins, ruta!a#as,s*uashes, s)eet $tates. %lain )ater )ill nt remve )a+. -se a mild deter#ent fr )ashin#these ve#eta!les.

?. &rn is nt listed as a ve#eta!le !ecause it is a #rain, nt a ve#eta!le. &rn is nt a $art f the%&'S diet. %eas are nt listed as a ve#eta!le !ecause they are a le#ume. Ee#umes are nt $art f the ecmmended Eevel f the %&'S diet. )ever, )e cnsider $ea $ds ave#eta!le.




6$7 Sprouts

( ;s$rut; is a s$ruted seed r le#ume.

Best S$ruts fr ecmmended Diet Eevel

There is n limit n the *uantity and variety f s$ruts yu can eat. The mre, the !etterP

M (dAu"i !eans

M (lfalfa

M (maranth

M (ru#ula

M Barley hulless7

M BrccliM Brccli raa!

M Buc")heat

M &a!!a#e

M &anla

M /enu#ree"

M /la+

M @ar!anA !eans

M 'ats hulless7

M >amut.

M EentilsM illet

M un# !eans

M ustard

M %eas

M Kuina

M adish

M ed clver

M ye

M Sy !eans

M Sunfl)er

M Triticale

M Watercress

M Wheat.

@d S$ruts fr aintenance Diet Eevel

Same list as a!ve.




Ntes

4u8ve undu!tedly seen ;!ean s$ruts; in the #rcery stre, r had them in a restaurant. Thiscmmn !ean s$rut cmes frm the mun# !ean. But as yu can see, there are many ther "inds fs$ruts !eside the cmmn !ean s$rut.

S$ruts have several advanta#es:M =+cellent surce f *uality nutritin 66 they are hi#h in:

M %rtein

M /i!er

M Hitamins and minerals.M 'r#anic 66 $esticides and artificial fertiliAers are nt used in the #r)in# f s$ruts.

M /resh 66 it is still alive and #r)in# until yu eat r c" them. This is a fd that is at itsener#etic and nutritinal $ea" )hen yu eat it.

M =nAymes 66 since s$ruts are alive, they still cntain enAymes that ease di#estin and

im$rve health.

M re nutrient6dense than ve#eta!les !ut they retain the advanta#es f a ve#eta!le.

4u can !uy s$ruts in the stre, r yu can #r) them yurself. 4u can ensure ma+imum*uality and freshness if yu #r) them yurself.

They are an e+cellent additin t salads, can !e added t ve#eta!le dishes, r used in a stir6fry.They can !e eaten n their )n, as a snac", r $art f a meal.

) t @r) S$ruts

There is a )ide variety f s$rutin# e*ui$ment availa!le, )hich can ma"e yur s$rutin#activities mre $rductive and cnvenient. 4u can find this e*ui$ment nline r in yur lcal

health fd stre. The sim$lest $iece f e*ui$ment yu )ill find is a asn <ar )ith a screenmesh lid. The mst e+$ensive s$rutin# e*ui$ment )ill !e semi6autmated $eratins )ith anelectric )ater $um$.

)ever, if yu8ve never dne s$rutin# !efre and <ust )ant t #et yur te in the )ater, here8sne )ay t #et started:

M %ut a!ut 1F cu$ f yur !eans r seeds in a *uart <ar filled )ith )ater, and sa" themverni#ht.

M Drain the sa"ed !eans r seeds the ne+t day !y $urin# them int a strainer. 'r, yu cancver the <ar )ith cheeseclth secured )ith a ru!!er !and7 and then turn the <ar u$side

d)n.

M inse the !eans r seeds and drain them a#ain.M Turn the <ar u$side d)n and leave it in a dar"ish $lace that desn8t #et t ht r cld

rm tem$erature7. Eeave the strainer r cheeseclth in $lace s that the s$ruts )n8t

fall ut.

M (t the end f the day, rinse the s$ruts a#ain in rder t "ee$ them clean and mist.

M e$eat this rinsin# $rcess t)ice a day fr at least three days, until the s$ruts are as ln#as desired.

M 'n the last day r t), $ut the s$ruts in a sunny s$t s they )ill turn #reen.




When t arvest 4ur S$ruts

Eet yur $references dictate )hen t harvest yur s$ruts. Sme $e$le li"e them )hen they are

small r yun# )hile thers may $refer t let them #r) until they have s$ruted a fe) small leaves.

/r e+am$le, if yu are s$rutin# mun# !eans, yu culd eat the s$rut )hen it is mstly a <uicystem )ith hardly any leaves, r yu culd )ait until it devel$s very small leaves. Sme s$ruts caneventually #et a little ;)dy; r che)y.

(fter the furth day r s, yu can sam$le sme f the s$ruts in yur <ar every day. arvestthem )hen they taste ;<ust ri#ht; t yu.

%ut yur s$ruts int a clsed cntainer in the refri#eratr, )here they can !e stred fr u$ t 610 days. 4u can even freeAe s$ruts, !ut they )n8t retain their cris$ness.




6$+8 Fruits

/ruits are an im$rtant element f #d nutritin. They cntain vitamins, minerals, enAymes,fi!er, and a )ide variety f !eneficial ;$hytnutrients; such as !iflavnids.

Best /ruits fr ecmmended Diet Eevel

4u may have $ t 16 mdest servin#s f these )hle fruits daily:

M ($$le

M ($rict

M (vcad

M Berries 6 !lac"!erry, !lue!erry, !ysen!erry, ras$!erry, #se!erry, lin#an!erry,

de)!erry, elder!erry, yun#!erry, l#an!erryM &antalu$e

M &herry

M &ran!erry

M @ra$efruit

M @ra$e in mderatin7

M @uava

M >i)i

M Eemn

M Eime

M Nectarine r#anic nly7M 'lives

M 'ran#e

M %assin fruit

M %each r#anic nly7

M %ear

M %lum

M Stra)!erries r#anic nly7

M Tan#erine

M Tmat

@d /ruits fr aintenance Diet Eevel

M (sian $ear

M &cnut )hle, fresh7

M /i# fresh nly7

M >um*uat

M an#

M elns 6 canary, &rensha), hneyde), casa!a, mus", %ersian M

%a$aya




M %ersimmn

M %inea$$le fresh nly7M %lantain

M %ric"ly $ear

M %runesM Kuince

M Star fruit

M Watermeln

na$$r$riate fr sme f yu7 /ruits 6 inimiAe r (vid

M Banana

M Bitter meln may cause $r!lems )ith certain !ld ty$es7 M

Breadfruit

M Dried fruit mst7

M %me#ranate may cause $r!lems )ith certain !ld ty$es7

na$$r$riate r -nhealthy /ruits fr =veryne 6 (vid

M &andied r $ic"led fruit

M &anned fruit

M /ruit drin"

M /ruit <uice

M /ruit6flavred sda $$M Oams

M OelliesM aisins may have mld, $esticides find r#anic surce7.

/ruit @uidelines

1. Whle, fresh fruits are !est. /rAen is '>. N canned fruit.

2. /ruit <uice is nt recmmended !ecause the fi!er and ther nutrients have !een remved, andthe cncentratin f fructse may !e t hi#h.

. (vid dried fruits !ecause they have a hi#h #lycemic inde+ and are fumi#ated. 'r#anic driedfruit is '> in mderatin if yu sa" it in )ater until it is fully recnstituted. n $articular,avid raisins !ecause f their hi#h $esticide cntent r#anic raisins in small *uantities are'>. 'ccasinal dried fruit 162 $ieces7 is '> if yu are at the aintenance Eevel.

. =at a variety f fruit. 4u can have u$ t several mdest servin#s a day.

5. Dn8t eat a lar#e *uantity f fruit at ne sittin#. ( lar#e amunt f fructse fruit su#ar7 is nthel$ful fr yur cnditin.




3. &hse fresh r#anic fruits )henever $ssi!le. The ma<rity f nn6r#anic fruits cntainsi#nificant levels f $esticides. 'r#anic fruit als has a hi#her nutrient value.

?. f yu have a chice, select dmestic r lcal fruit instead f im$rted fruit. Sme im$rtedfruit may !e hi#her in $esticides.

. These fruits may !e )a+ed: a$$les, avcads, sme melns, citrus, $assin fruit, and $eaches. %lain )ater )ill nt remve )a+. f yu detect )a+, either $eel the fruit r )ash)ith a mild deter#ent t remve the )a+.




6$++ Nuts and Seeds

Nuts and seeds are an e+cellent cm$lement t ve#eta!les and fruits. They $rvide a much mrecalrie6dense surce f nutritin than ve#eta!les.

Best Nuts I Seeds fr ecmmended Diet Eevel

M Walnuts $referred 6 hi#h in me#a fats7.

M /la+ seeds $referred 6 hi#h in me#a fats7

M acadamia nuts $referred 6 hi#h in me#a fats7 M

(lmnds

M BraAil nuts

M &ashe)sM &hestnuts

M aAelnuts fil!erts7

M %ecans

M %ine nuts

M %istachis

M %$$y seeds

M %um$"in seeds

M Sesame seeds

M (lmnd !utter use s$arin#lyP7

M &ashe) !utter use s$arin#lyP7M aAelnut !utter use s$arin#lyP7

@d Nuts I Seeds fr aintenance Diet Eevel

M Nut flurs, freshly #rund

M Sesame tahini sesame $aste7

M Sunfl)er seeds.

na$$r$riate r -nhealthy Nuts I Seeds 6 (vid

M %eanuts

M %eanut !utter

M Nuts r seeds rasted in ilM Salted nuts r seeds.




Nuts I Seeds @uidelines

1. Nuts and seeds can !e ha!it6frmin#. f yu have a )ei#ht $r!lem, restrict yurself t 26unces r less $er day.

2. =at ra) nuts and seeds nly. Never eat nuts r seeds that have !een c"ed in il. (ls

avid dry rasted. eatin# nuts and seeds causes +idatin f the fats in them, thuscnvertin# them int free radicals that dama#e yur cells and cause inflammatin.

. T ma"e nuts and seeds mre di#esti!le, yu culd sa" them verni#ht in $ure )ater. Drainthe )ater, rinse, $at dry and refri#erate. Sa"in# activates enAymes that cause the nutFseed t !ecme ;alive; and start the #r)in# $rcess.

. (vid nuts and seeds cated )ith salt, s)eeteners, r fd clrin#s and additives. They areunhealthy r increase yur a$$etite.

5. (vid $eanuts, )hich are a le#ume, nt a nut. Ee#umes are e+cluded frm the

ecmmended Eevel f the %&'S diet. %eanuts are a cmmn cause f fd aller#ies andmay cntain $esticides.

3. The fats in nuts and seeds are easily +idiAed )hen they are e+$sed t heat, li#ht and air.Buy nuts in the shell, if $ssi!le. The shell insulates the meat f the nut r seed frm air, li#htand heat. 4u can als !uy shelled ;)hle; nuts and seeds in vacuum $ac"ed $ac"a#es.Whle nuts are less li"ely t !e +idiAed rancid7 than nut $ieces. Nuts and seeds shuld !erefri#erated.

?. 'r#anic nuts are yur !est chice, if yu can find them.

. f yu have a cffee !ean #rinder, fla+ seeds can !e #rund u$ and s$rin"led n yur salad r !rea"fast cereal. /la+ seeds are a #d surce f me#a fats that yur !dy needs.

. Sme nuts may !e rancid )hen yu !uy them. f yu ntice an ;ff; taste, r if the nuts l"disclred, dnCt eat them.

10. &mmercial nut !utters such as almnd !utter are a refined fd and shuld !e useds$arin#ly. Because they are $rcessed, they have !een su!<ected t heat, li#ht, and air, )hichstimulates unhealthy +idatin rancidity7. T minimiAe further +idatin, "ee$ nut r seed !utters ti#htly sealed and refri#erated at all times. 4u can als minimiAe +idatin !yaddin# the cntents f 6 vitamin = ca$sules and mi+in# it int the nut !utter.

11. Be very mderate )ith nut !utters, es$ecially if yu have a )ei#ht $r!lem. Sme

individuals are very fnd f nut !utters and may end u$ cnsumin# t many calries.

Ntes

f yu8re avidin# nuts and seed !ecause yu thin" all they d is ma"e yu fat, cnsider thefll)in# infrmatin.




Nuts are an e+cellent surce f:

M ealthy mnunsaturated r $lyunsaturated fats. M/i!er.

M (r#inine an amin acid7.

M Hitamin =.M a#nesium, $tassium, c$$er and ther essential nutrients.

&nsum$tin f nuts has !een sh)n t reduce the incidence f !th heart disease and dia!etes,

!th f )hich are ma<r cncerns f )men )ith %&'S.22

The ar#inine in nuts stimulates nitric +ide, a $tent vasdilatr e+$ansin f !ld vessels7.uman feedin# trials usin# almnds and )alnuts in $lace f traditinal fats caused an 612Jreductin in EDE ;!ad; chlesterl.2 st studies have sh)n that eatin# nuts fre*uentlyreduces the ris" f crnary heart disease !y 0650J.

%ssi!le mechanisms !y )hich nuts may !e cardi$rtective include reductins in EDEchlesterl, the anti+idant actin f vitamin =, and the effects n endthelial and $latelet

functin due t hi#her levels f nitric +ide derived frm ar#inine in nuts.

( 136year study f ,1 )men revealed that thse )h cnsumed a 16unce servin# f nutsmre than five times a )ee" had a 2?J less chance f devel$in# ty$e 2 dia!etes, cm$ared)ith thse )h never ate nuts.2 The hi#h fat cntent f nuts did nt cause them t #ain )ei#ht.

(nther study f $stmen$ausal )men sh)ed that fre*uent nut cnsum$tin $rvidedmdest $rtectin a#ainst the ris" f death frm all causes as )ell as cardivascular disease. 25

e$lacement f cm$le+ car!hydrates )ith nuts als hel$s yu t lse )ei#ht, accrdin# t a studyfrm the &ity f $e Natinal edical &enter in Duarte, &alifrnia. 23




6$+- Fats @ Oils

We !elieve that the !est dietary surce f fats and ils is frm eatin# the )hle fd thatcntains the il. /atty fds such as avcads, lives, nuts and seeds )ill $rvide yu )ith all thefat yu need.

n #eneral, !ttled ils are a much inferir surce f #ettin# the fats necessary fr #d health.They are inferir $rimarily !ecause they are hi#hly $rcessed and the il has !een altered andde#raded t sme e+tent.

)ever, sme individuals e+$erience their fd as un$alata!le unless !ttled ils are used. fyu8re ne f these individuals, this cha$ter is fr yu.

The classificatin f ils !el) is sme)hat ar!itrary !ecause there is n )ay fr us taccurately assess the *uality f a !ttled il. /r e+am$le, the fat in an avcad is *uite healthy.But avcad il under#es a #reat deal f ;$urificatin; in rder t #ive it an a$$earance andsmell that the mar"eters thin" yu )ill !e cmfrta!le )ith. We hnestly dn8t "n) )hether a $articular avcad il )ill !e #d fr yu r nt. The same hlds true fr mst ther ils.

The nly !ttled il )e feel entirely cmfrta!le )ith is ;e+tra vir#in; live il, !ecause f h) it

is $rcessed.

Best /ats I 'ils fr ecmmended Diet Eevel

'ils

M /la+ il

M em$ il

M acadamia nut ilM 'live il

M Walnut il.

'> fr &"in#

M 'live il.

@d /ats I 'ils fr aintenance Diet Eevel

'ils

M Sesame il

M (lmnd il

M &anla il

M &cnut il

M i#h leic saffl)er il.




'> fr &"in#

M ButterM Eard

M %alm "ernel il.

%ssi!ly -nhealthy /ats I 'ils 6 inimiAe9

M (vcad il

M %eanut il.

-nhealthy /ats I 'ils 6 (vid

M st ve#eta!le ils fund in yur su$ermar"et MButter s$reads mst f them7

M Butter su!stitutes

M &rn il

M &ttnseed il

M &ream

M Eard

M ar#arine

M Saffl)er il

M Shrtenin#

M Sy!ean il

M Sunfl)er il.

Ntes

'ils are refined fds that are laded )ith calries. Be *uite mderate )ith ils, cnsumin# r lessta!les$ns a day, es$ecially if yu are $rne t #ain )ei#ht. -se #d <ud#ment 66 a little il can# a ln# )ay.

T $revent +idatin f !ttled ils, s*ueeAe 162 ca$sules f vitamin = int the !ttle after$enin#. >ee$ ti#htly sealed and refri#erated.

edicinal -se f 'ils

&d liver il and fla+ seed il may !e ta"en t increase me#a6 fatty acid inta"e. &nsult )ith a*ualified health $rfessinal as t the amunt f these ils that yu may need. (s a #eneral #uide,ne r t) teas$ns a day f cd liver il )uld !e a #d $lace t start. 4u may )ish t#radually increase u$ t ta!les$ns, unless it causes sme !)el discmfrt.




7$+ ,ater

This mrnin# yu may have had mil" n yur cereal and then sme cffee !efre #in# t )r".Then mre cffee r a sft drin" at )r" in the mrnin#. Eunch included a lar#e diet %e$si r $ssi!ly a mil" sha"e. S$ar"lin# fruit drin", a sft drin", r cffee )ith yur afternn !rea". (fter)r" yu )ent t the #ym and dran" sme )ater frm the funtain r had @atrade.Befre dinner, yu had a cu$le f !eers. Then )ine, a sft drin" r mil" )ith dinner.(maAin#ly, this a$$r+imates )hat a ty$ical (merican cnsumes.

any thusands f years f human evlutin did nt desi#n the human !dy t cnsume an

array f !evera#es and chlrinated ta$ )ater. -ntil a cu$le hundred years a#, $e$le mstlydran" $lain )ater. Since then, )e8ve cnccted a !e)ilderin# array f !evera#es. (t the sametime, )e8ve !adly $lluted ur )ater su$$ly. What )e8re drin"in# n) is hurtin# ur health.

4u L(reQ Water

f yu have %&'S, yu8ve $r!a!ly #iven sme thu#ht t tryin# the (t"ins diet r mdifyin#yur diet in sme ther )ay. 4u have thu#ht a!ut yur e+ercise $r#ram. But h) muchthu#ht have yu #iven t )hat yu8re drin"in#9

Water is re*uired fr life and #d health. Water is necessary fr:

M Bld and lym$hatic circulatin

M Di#estin and assimilatin f nutrients

M =liminatin f meta!lic )asteM Tem$erature cntrl f yur !dy

M Eu!ricatin inside yur !dy e+tra6cellular fluid7 M

=ner#y $rductinM 'ther !ichemical $rcesses.

t8s als im$rtant t "ee$ in mind that yu are mstly )ater:

M 4ur !dy is ver ?0J )ater

M 4ur !ld is 0J )ater

M 4ur !rain is ?5J )ater

M 4ur liver is 3J )ater.

Therefre the *uantity and *uality f the )ater yu drin" is critical t yur health and $lays anim$rtant rle in vercmin# any illness r disrder.

Why Drin"in# Water is m$rtant fr %&'S

Besides !ein# critical fr all life $rcesses, )ater is es$ecially im$rtant fr )men )ith %&'S.




1. Water is an anti6inflammatry.

(s )e nted in the first t) cha$ters, %&'S has an inflammatry cm$nent. Water hel$s treduce inflammatin in a cu$le f )ays.

M /irst f all, )ater is a slvent. (s such, it disslves many inflammatry t+ins and )aste

$rducts in the !dy and carries them ut f yur !dy in urine, feces and s)eat.

M We als discussed earlier that a lt f inflammatin is due t +idant stress, )hich meansthere are t many unsta!le free radical mlecules circulatin# in yur !dy and causin#cell dama#e. st $e$le dnCt realiAe that )ater is als an anti+idant that reduces+idant stress. /r instance, )ater ;disarms; a ty$e f free radical called ;sin#let+y#en; !y a!sr!in# its ener#y as heat. Because f )aterCs hi#h heat ca$acity and hi#hintracellular cncentratin, it very li"ely cnstitutes yur !dy8s first anti+idant line fdefense a#ainst sin#let +y#en free radical attac"

2. Water hel$s yu re#ulate )ei#ht and meta!lism.

f yu have a )ei#ht challen#e, drin"in# enu#h )ater hel$s yu in several )ays:

M Water is an a$$etite su$$ressant. When yu are feelin# hun#ry, have a #lass f )ater 10minutes !efre yu !e#in eatin#. 4u may find yur desire t eat a lar#e $rtin hasdiminished.

M 4ur cells re*uire )ater in rder t $rduce ener#y !urnin# f #lucse r fat7.

M (lthu#h it sunds $arad+ical, drin"in# mre )ater may cause yu t lse )ater )ei#ht.Dieters smetimes restrict their )ater inta"e !ecause they fear that it )ill lead t )ater

retentin. The $$site a$$ears t !e the case. Sme f the ;fat; n ver)ei#ht $e$le isactually retained )ater. When yur !dy desn8t #et enu#h )ater, it )ill tend t hld nt )hat it has. When yu drin" enu#h )ater, yur !dy can eliminate e+cess fluids.

M Drin"in# $lenty f )ater accelerates remval f t+ic su!stances, )hich is im$rtant)hen yu8re lsin# )ei#ht. (s accumulated fat is released t !e !urned as fuel, thestred t+ins in the fat are released int the !ldstream. Water hel$s these t+ins #etremved frm yur !dy.

M (n $timally functinin# liver is im$rtant fr fat and su#ar meta!lism, det+ificatin,and hrmne !alance. Since yur liver is mstly )ater, it can !ecme stressed and

reduce its level f functin if it is dehydrated. Dehydratin als inhi!its yur "idneysfrm remvin# )aste materials via yur urine.

. Water increases yur ener#y.

any )men )ith %&'S re$rt that they feel tired r fati#ued. 4ur ener#y level is

$r$rtinal t yur )ater inta"e. ( 5J dr$ in !dy fluids may cause a 25J60J lss inener#y. ( 15J dr$ in fluids )ill $r!a!ly result in death. t8s estimated that F f the -.S. $$ulatin may suffer sme ener#y lss due t minr dehydratin.2?




. Water reduces hi#h !ld $ressure.

(lthu#h hi#h !ld $ressure is nt a $rimary characteristic f %&'S, it8s a cncern fr sme)men.

( cntri!utin# factr t hy$ertensin hi#h !ld $ressure7 is yur !dy8s ad<ustment t !ld

vlume lss. The mst cmmn cause f l)er !ld vlume is dehydratin. Since yur !ldis mre than 0J )ater, its ttal vlume is strn#ly influenced !y the amunt f )ater yudrin".

When yur !dy detects a lss f !ld vlume_ it clses ff less active ca$illary !eds tiny !ld vessels7 in rder t maintain ade*uate !ld fl) t the mre active r im$rtant areas.These vessel clsin#s cause a rise in !ld $ressure. n additin, as yu lse !ld vlume frm lac"f ade*uate )ater, yur !ld !ecmes Lthic"erQ r mre viscus. S it ta"es mre $ressure t ma"ethe !ld circulate.

( lac" f sufficient )ater als increases !ld $ressure !ecause yur !ld system still has t

$um$ )ater int each cell. f there is less )ater availa!le in the !ld t !e $um$ed int thecells, $ressure has t !e increased t cm$ensate fr the lac" f availa!le )ater.

5. Dehydratin may distur! hrmne !alance.

When yu8re dehydrated, the vlume f yur cells may diminish. Sme functins f the cell arealtered, includin# the actin f insulin.. t a$$ears that distur!ances in )ater !alance such asdehydratin7 may interfere )ith insulin functin and lead t insulin resistance,2 2 There is alssme evidence that estr#en functin culd !e im$aired.20

&ell hydratin is an im$rtant element in the re#ulatin f liver meta!lism !y hrmnes.21

&han#es in cell hydratin als influence u$ta"e f amin acids, and may create +idative stress$rductin f free radical mlecules that dama#e cell functin7.22 2

3. Water hel$s yu meta!liAe hrmnes.

-nneeded hrmnes are meta!liAed !y yur liver and e+creted in yur stl and urine. Theim$rtance f )ater fr $rducin# urine is !vius.

But )ater is als necessary fr creatin# a $r$erly frmed stl and avidin# cnsti$atin.&nsti$atin sl)s d)n the e+cretin f un)anted hrmnes and causes them t !erecirculated int the !dy, thus cntri!utin# t a hrmnal im!alance.

/r e+am$le, a!ut 20J f meta!liAed estr#en is e+creted via yur @ tract. When yu8re

cnsti$ated, sme f that estr#en sits in yur l)er intestine fr a ln# time, )here sme f it isrea!sr!ed frm yur l)er intestines !ac" int yur ;$rtal vein;, )hich is the main !ldvessel that cnnects yur @ tract t yur liver. S yur liver receives !ac" the same estr#en that it#t rid f earlier. The effect is t !uild u$ estr#en levels in yur liver and yur !dy, leadin# tverall hrmnal im!alance.




?. Water hel$s yu a!sr! vital nutrients.

Water is needed t ma"e it easier t trans$rt nutrients in yur fd and vitamins frm yur @ tractint yur !ldstream. f yu8re dehydrated, the sim$le su#ars )ill still !e assimilated, !ut the mrecm$le+ nutrients and yur vitamins may nt !e. 4u end u$ a!sr!in# )hat yu dn8t )ant su#arsthat un!alance yur !ld su#ar level7 and nt a!sr!in# )hat yu d )ant

im$rtant nutrients and vitamins7.

. Water reduces yur ris" f cln cancer.

Water is a $articular health !enefit fr )men. esearch cnducted at the /red utchinsn&ancer &enter in Seattle fund that amn# )men )h dran" mre than five #lasses f )ater aday, there )ere fe)er cases f cln cancer.2 Their ris" )as a!ut half f )hat it )as fr )men)h dran" less than t) #lasses a day.

. Water is the ultimate Ll)6calQ drin" !ecause it desnCt have any calries at allP S if yuhave a )ei#ht challen#e, dnCt !ther )ith l6cal sft drin"s. Drin" )ater instead.

) uch Water Shuld 4u Drin"9

The amunt f )ater yu need de$ends n a num!er f factrs:

M 4ur siAeM 4ur health

M 4ur activity level

M The seasn and humidityM The tem$erature and yur e+$sure t heat.

S it8s tu#h t #eneraliAe every $ersn is uni*ue. But as a #eneral #uideline, daily $timal)ater inta"e in unces fr the avera#e $ersn is estimated t !e ru#hly 0J f yur !dy)ei#ht. S if yu )ei#h 130 l!s., yu shuld drin" at least 3 unces f )ater 130 l!s. + 0J X3 A.7. ThatCs e*ual t ei#ht 6A. #lasses f )ater. f yu are ill, under#in# adet+ificatin $r#ram, e+ercisin# vi#rusly, r have chrnic inflammatin, yu8ll need mre)ater than the avera#e $ersn. /r e+am$le, yu can lse *uarts f )ater <ust !y <##in# fr nehur n a )arm summer day.

f yu8re li"e mst (mericans, yu dn8t drin" enu#h )ater. When yu are chrnically

dehydrated, the thirst centers in yur !rain st$ sendin# si#nals that yu need )ater. S )aitin# tdrin" until yu are thirsty is )aitin# t ln# and may lead t chrnic dehydratin. 'nce yu start

drin"in# enu#h )ater, it )ill ta"e yu a!ut a mnth t re6esta!lish the nrmal functin f yurthirst centers. n the !e#innin#, yu may have t frce yurself t drin" )ater until it !ecmes a nrmal, re#ular ha!it.

While yu are slee$in#, yu )ill !ecme sli#htly dehydrated frm lss f )ater va$r thru#hyur lun#s. tCs )ise t rehydrate yurself )ith t 13 A. f )ater )ithin 0 minutes f)a"in#..

4u can als drin" a #lass f )ater a!ut 0 minutes !efre a meal. This encura#es stmachacid $rductin and hel$s di#estin.




L &an8t Drin" (ll that WaterPQ

=ven if yu "n) yu need t drin" mre )ater, yu may discver yu d nt stic" )ith it.

That8s understanda!le. Durin# the first fe) days f drin"in# mre )ater than yur !dy is

accustmed t, yu may find yurself #in# t the !athrm every 20 minutes. This can !e alittle discura#in# as )ell as interferin# )ith yur usual )r" rutine. t seems as thu#h frevery #lass yu drin", yu $ee at least a #lass and therefre all this drin"in# is a )aste f time.

Be $atient. 4ur !dy is re!alancin# itself and #d thin#s are ha$$enin#. t8s flushin# itself fthe )ater it has !een strin# thru#hut all thse years f ;survival mde;. (s yu cntinue t#ive yur !dy all the )ater it )ants, it #ets rid f )hat it n ln#er needs. t may release )aterfrm yur an"les, hi$s, thi#hs and !elly. 4u are releasin# much mre than yu realiAe. Theflushin# f ld stred )ater )ill eventually cease and yur runs t the !athrm )ill nrmaliAe.

f yu <ust can8t stand anther #lass f $lain )ater, add a s*ueeAe f lemn fr flavr.

D Bevera#es &unt9

N, !evera#es dn8t cunt as su!stitutes fr )ater. @d didn8t create a %e$si. 4ur cells aredesi#ned t )r" )ith )ater, nt sme artificial li*uid. /r )men )ith %&'S, !evera#es are ntan acce$ta!le su!stitute fr yur )ater needs.

When thirsty, drin" )ater, nt a li*uid cntainin# fd r chemicals. f yu )ant t have a !evera#e, it shuld !e in additin t yur )ater inta"e, nt a su!stitute fr it.

ce I ce Water

(vid ice unless yu feel secure a!ut the $urity f the )ater frm )hich it )as made.

emem!er that autmatic ice ma"ers use unfiltered ta$ )ater. /reeAin# "ills mst $arasites !utdes nt "ill !acteria r viruses.

We als su##est that yu avid ice6cld drin"s )ith yur meals. ced drin"s cl yur stmachlinin# t a tem$erature that is unnatural and nt $timal fr di#estin. The stmach8s refle+ivereactin t cld causes !ld vessels t cnstrict, )hich reduces circulatin and delays therelease f di#estive enAymes. Delayed r incm$lete di#estin can lead t mala!sr$tin and

$utrefactin. 4u dn8t )ant t lse any !enefits f the fresh, )hlesme fds yu8re eatin# <ustfr the sa"e f an iced drin"P

ave yur cld drin"s at least a half hur !efre any meal, r an hur after a meal.




7$- Purified ,ater

Ta$ )ater is nt suita!le fr )men )ith %&'S.

&hemicals in chlrinated ta$ )ater a$$ear t alter varian functin and the len#th f themenstrual cycle.25 There is als sme evidence t su##est that chlrinated ta$ )ater maycntri!ute in sme )ay t s$ntaneus a!rtins.23

Ta$ )ater is laden )ith all "inds f chemical $llutants and micrr#anisms. &hlrine is a $isn that is used t ma"e yur )ater ;safe;. &hlrinatin and its !y$rducts cntri!ute tathersclersis and ther de#enerative diseases. The additin f chlrine in )ater createstrihalmethanes, )hich are carcin#ens that naturally frm )hen chlrine reacts )ith r#aniccm$unds in )ater.

'r#anchlrines may !e lin"ed t !reast cancer. They dn8t de#rade very )ell. Theyaccumulate in fatty tissue such as the !reast. 'r#anchlrines can !e fund in !dy fat, !ld,mtherCs mil" and semen. They may cause mutatins, su$$ress immune functin and interfere)ith the natural cntrl f cell #r)th.

&hlrinatin "ills mst disease6causin# !acteria and sme viruses, !ut desn8t "ill the cyst frms f

$arasites li"e #iardia r cry$ts$ridium.

There have !een re$rts f estr#ens in drin"in# )ater. The vast *uantities f synthetichrmnes administered t !th humans and livestc" ver the $ast fifty years have nt sim$ly

vanished int thin air. ather, they have #radually rea$$eared in ur )ater su$$ly !ecause )atertreatment $lants cannt filter them ut. The same is true f millins f $unds f syntheticchemicals in $esticides that are hrmne mimics, i.e., they are nt hrmnes !ut act li"ehrmnes )hen they #et inside yur !dy.

Because yur hrmnes are already ut f !alance, yu dnCt )ant t ma"e that im!alance any)rse !y drin"in# ta$ )ater.

/r all the a!ve reasns, and !ecause drin"in# )ater has ver ?00 "n)n cntaminants, )erecmmend that yu drin" nly $urified )ater. f yu canCt affrd t !uy $urified )ater r a )ater

$urifier, then yu shuld at least find ut )hat is in yur lcal )ater su$$ly.

4u shuld !e a!le t #et lcal drin"in# )ater infrmatin at the =nvirnmental %rtectin(#ency =%(7 )e!site ))).e$a.#vFsafe)aterFd)inf.htm, r call the =%( Safe Drin"in#Water tline at 006236?1.

Water %urifiers

The mechanisms fr $urifyin# )ater have im$rved and $rliferated ver the $ast 20 years.

Tday, yu have a !e)ilderin# array f chices.




The mst cmmn methds t $urify yur )ater are:

M Slid !lc" r #ranulated car!n filters.

M everse smsis.

M Distillatin.

M -ltravilet li#ht.

M S$ecial additives such as tricalcium $hs$hate r lead6sr!ent matri+ t tra$ heavymetals.

any )ater $urifiers em$ly mre than ne f the a!ve methds, !ecause n ne methd !yitself )ill remve 100J f all $ssi!le cntaminants.

S )hich )ater filter unit )uld !e !est fr yu9 We canCt #ive yu recmmendatins s$ecific tyur )ater su$$ly, !ut )e d su##est yu # t d sme research n the nternet.

4u can als chec" ut the Natinal Sanitatin /undatin at ))).nsf.r#. This is aninde$endent nn $rfit r#aniAatin that evaluates )ater $urifiers and !ttled )ater.

Bttled Water

The *uality f !ttled )ater is varia!le. t is $r!a!ly nt as desira!le as )ater $urified at hme !ut

is #enerally !etter than ta$ )ater.

Sme !ttled )ater cmes frm munici$al )ater su$$lies. T discver the surce f any !ttled)ater, call the !ttler and re*uest dcumentatin a!ut the nature and $urity f the surce, r chec"ut yur !rand f !ttled )ater )ith the Natinal Sanitatin /undatin. /r safety, !ttled )ater that cmes frm munici$al )ater su$$lies r la"es shuld !e treated !y yur !ttler

)ith reverse smsis filtratin !efre !ein# !ttled.




7$0 Coffee

The cffee !ean cntains a lar#e num!er f "n)n and un"n)n su!stances. When the !ean israsted and then !re)ed, sme f these su!stances end u$ in yur cffee cu$. The data a!utcffee is cntradictry, s )e can neither cndemn it nr #ive it ur !lan"et a$$rval.

/rm the hydratin )ater7 stand$int, caffeinated !evera#es such as cffee, tea, and sft drin"s areundesira!le !ecause caffeine acts as a diuretic, thus causin# )ater lss unless yucm$ensate !y drin"in# mre )ater.

n terms f dealin# )ith %&'S, cffee is a mi+ed !a#.

e#ardin# infertility, a fe) studies su##est that cffee cnsum$tin delays cnce$tin r

ther)ise increases infertility.2?

2

(nther study indicates that cffee cnsum$tin has ninfluence n fertility.2 )ever, it a$$ears that )men )h cnsume the mst cffee seem thave a hi#her tendency fr infertility.

'ther research indicates that tannic acid may increase infertility. )ever, it8s nt clear )hether thecaffeine r the tannic acid in cffee mi#ht !e res$nsi!le fr the increased infertility ands$ntaneus a!rtins.

&affeine is fund in cffee, tea, sme sft drin"s, chclate, cca and many ver6the6cunter

medicines. Tannic acid is fund in cffee, tea, cca, and red )ine.

n anther study, cnsum$tin f r mre cu$s $er day f decaffeinated cffee mre thandu!led the ris" f s$ntaneus a!rtins.250 Sme cffee cm$anies still remve caffeine frmcffee !eans )ith chemical slvents such as trichlrethylene, methylene chlride, r ethylacetate. Sme f these chemicals are sus$ected carcin#ens. They may als have an effect nhrmne rece$trs, thus adversely influencin# yur hrmnal !alance.

(side frm the fertility issue, cffee is nt a #d idea fr )men )h are ta"in# metfrmin@luc$ha#e7. etfrmin causes an increase in hmcysteine, )hich is dan#erus t yurhealth if the level #ets t hi#h. ( num!er f studies have sh)n that cffee cnsum$tin raiseshmcysteine.251 )ever, caffeine alne des nt a$$ear t !e the $rimary cause, althu#h it des

cntri!ute t hi#her hmcysteine.252 ($$arently, there is smethin# else in the cffee, r the )ay it

is $re$ared, that may !e causin# hmcysteine t # u$.

'n the ther hand, cffee may !e f sme !enefit fr )men )ith a cncern a!ut dia!etes. ( veryrecent study at the -niversity f (msterdam sh)ed that $e$le )h dran" cffee reduced their ris"f dia!etes.25 The mre cffee they dran", the l)er their ris". ndividuals )h dran" seven rmre cu$s daily )ere 50J less li"ely t devel$ dia!etes.

ere8s ur ta"e n cffee. n #eneral, yu8re !etter ff )ithut it. We dn8t li"e the fact thatsme cffee !eans have hi#h $esticide levels. ( rasted !ean, seed r nut f any "ind shuld nt




!e yur first fd chice. When cffee !eans are rasted, free radicals are created that cntri!utet +idant stress. astin# als creates acrylamide, a su!stance that is a sus$ected carcin#en.

&ffee distur!s yur nervus system, indirectly leadin# t increased stress. 'ne f yur #als inyur *uest t cntrl %&'S is t reduce stress, nt increase it. (nd finally, if yu8re tryin# t #et

$re#nant, )e recmmend that yu avid all cffee, tea e+ce$t her!al7, and caffeinated

!evera#es.

n #eneral, )e dn8t vie) cffee as a ma<r health threat. f yu8re addicted t cffee !ecause f thecaffeine lift, )e recmmend yu s)itch t #reen tea, )hich has much less caffeine, !ut still hasenu#h caffeine t #ive yu a mild lift.




7$2 Tea

( #r)in# !dy f research indicates that tea, es$ecially #reen tea, is much !etter fr yu thancffee. Befre )e revie) #reen tea, let8s mentin the fur !asic cate#ries f teas.

M Blac" tea. Blac" teas are $rduced !y )itherin#, cuttin#, rllin#, fermentin# and dryin#f tea leaves. The drin" is red in clr )ith an astrin#ent taste. Blac" tea accunts fra!ut 5J f the )rld mar"et.

M 'ln# tea. 'ln#s are semi6#reen teas, $rduced !y st$$in# the fermentatin $rcess <ust as the leaves start t turn !r)n. The leaves are then fired r dried. They ma"e ayell)ish tea )ith a malty flavr

M @reen tea. @reen tea has !een $ic"ed, steamed and rlled !efre firin#. This st$s thefermentatin $rcess, s that the leaf des nt turn !r)n. The !re)ed tea is $ale yell)r #reen in clr, )ith a sli#htly !itter taste.

M er! tea. There are literally hundreds f her!s frm )hich a tea can !e made. er!alteas have !een used fr centuries t treat many medical cnditins.

@reen Tea

@reen tea is thu#ht t retain su$erir health !enefits !ecause it is less $rcessed than !lac" r

ln# tea. ( lar#e !dy f evidence su##ests that #reen tea ffers these health !enefits:anticancer, anti!acterial, antiviral, anti+idant, l)ers chlesterl and tri#lycerides, reducesinflammatin, aids det+ificatin, reduces !ld $ressure, $rtects DN( reduces clttin#$latelet a##re#atin7, and im$rves di#estin.

@reen tea may hel$ )ith %&'S in several )ays:

1. Wmen )ith %&'S )h are leanin# t)ard dia!etes are mre li"ely t !e under +idant

stress and thus have mre inflammatin and cell dama#e. @reen tea is a strn# anti+idant thatsl)s d)n this $rcess.25

2. Sme )men )ith %&'S als have ;estr#en dminance;, )hich cntri!utes t infertility,increases the ris" f cancer, and creates ther health $r!lems. ( recently released study frmthe -niversity f Suthern &alifrnia sh)s that there is a relatinshi$ !et)een tea cnsum$tinand estr#en levels. This study analyAed the estr#en levels f 10 $st6men$ausal )men.The researchers discvered that thse )h dran" the mst tea had the l)est levels festr#en.255

. ( tru!lesme as$ect f %&'S is an e+cessive level f male hrmnes. The visi!le si#ns fthis hrmnal im!alance are acne, e+cessive facial hair, and !dy hair distri!utin similar t amale.






7$3 Soft Drin#s

We can nly sha"e ur heads in dis!elief )hen it cmes t sft drin"s. The -.S. De$t. f(#riculture has re$rted that annual cnsum$tin f sft drin"s is 5 #allns $er $ersn. n fact, it8s !een re$rted that )e drin" mre sft drin"s than )aterP

There is nthin# )hatsever in the ty$ical sft drin" that is healthy. S )hy drin" them9 =venthe trendy, ;healthier; drin"s )ith added vitamins r her!s shuld !e vie)ed )ith cautin.

There8s such a $rliferatin f sft drin"s and sft drin" in#redients that )e can8t tal" a!ut them indetail. But here is a sam$lin# f thin#s yu shuld "n) a!ut sft drin"s:

M st sft drin"s are hi#h in $hs$hrus, )hich !inds ma#nesium in yur @ tract, thus

$reventin# its a!sr$tin int yur !ldstream. &las are es$ecially hi#h in $hs$hrus. a#nesium insufficiency is ne f the factrs creatin# insulin resistance,)hich is a $rimary $r!lem in %&'S.

M %hs$hrus in sft drin"s als increases urinary calcium e+cretin. &alcium $lays anim$rtant rle in )ei#ht mana#ement. Wmen cnsumin# less calcium are mrever)ei#ht than thse )h cnsume $lenty f calcium.231 &alcium als $lays a rle ine## maturatin and fllicular devel$ment. =+cessive $hs$hrus increases the amuntf $arathyrid hrmne, )hich causes calcium t leave the !nes. Teen #irls )h drin"car!nated !evera#es are at #reater ris" f !ne fractures cm$ared t ther #irls their

a#e.232

M Sft drin"s cntain s)eeteners, sme f )hich can distur! yur !ld su#ar !alance andlead t insulin $r!lems.

M Sft drin"s cntain Lnn6nutritiveQ, em$ty calries. 4ur !dy has t e+$end meta!liceffrt t $rcess the em$ty calries !ut #ets nthin# in return. Drin"in# lts f sftdrin"s actually reduces yur stres f vitamins and minerals.

M (s$artame, an artificial s)eetener fund in sme sft drin"s, has !een assciated )ith ahi#her incidence f !rain disrders in la! animals.23 n additin, chrnic as$artamein#estin may have cumulative ne#ative effects, $ssi!ly !ecause f frmaldehyde

frmatin.23

M Sme sft drin"s cntain chlrfrm 66 a "n)n cancer $rmter. This may !e hard t !elieve, s let us e+$lain. &hlrfrm is a !y6$rduct f the chlrinatin f ta$ )ater,)hich is used in sft drin"s. S if yur sft drin" !ttler uses chlrinated ta$ )ater, yucan e+$ect sme chlrfrm in yur favrite !evera#e. Hery fe) !ttlers # t thee+$ense f $urifyin# the )ater they use fr their !evera#es.

M Besides chlrfrm, sft drin"s are a nasty !re) f unidentified chemicals, clrants,stimulants and s)eeteners )hich are ttally devid f nutritive value and nly )ea"en




yur health. Sme f these materials d nthin# e+ce$t ma"e yur liver and "idneys)r" vertime t det+ify them. (ny amunt f unnecessary liver r "idney stress isundesira!le, !ecause yu are $r!a!ly already n metfrmin r ther medicatins.

M ice #iven cla drin"s instead f )ater fr u$ t )ee"s devel$ed DN( dama#e.235

Dama#e )as nt detected in mice #iven ta$ )ater r nn6cla !evera#es. (lthu#h

there8s nt a lt f research in this area, it8s $ssi!le that flavrin# a#ents in cla drin"sculd cntri!ute t cell dama#e and a!nrmal cell !ehavir.

M Brminated ils are used in !ttled fruit drin"s t $rvide a cludy sta!ility t drin"in#redients, and t $revent rin# frmatin in the nec" f the !ttle. With !ttled naturalfruit <uices stred ver time, sme material settles t the !ttm, and sme dries ut andfrms a rin# in the nec" f the !ttle. /rm the mar"etin# $ers$ective, rin#s and settlin#are undesira!le, s !rminated ils are added t reduce this tendency. )ever, studiesf la! animals indicates that !rminated ils may have a deleterius effect n the heart,thyrid, liver fatty liver7, and "idneys.233 &nsum$tin f !rminated ils !y ratsresulted in im$aired re$rductin and !ehavirial a!nrmalities.23? There is ne re$rt f a

$ersn drin"in# lar#e amunts f cla and devel$in# ;!rmism;, characteriAed !y headache,fati#ue, ata+ia and memry lss.23

There is n cnceiva!le reasn )hy yu shuld cnsume sft drin"s. We strn#ly recmmendthat yu never cnsume sft drin"s.




7$4 &lcoholic and Other Be/eraes

We8ve discussed cffee, tea and sft drin"s. But )hat a!ut ther !evera#es9

(lchlic Bevera#es

s it '> t drin" alchl9 untin# evidence su##ests that mdest alchlic !evera#ecnsum$tin is mildly !eneficial.

( recent study f the dietary ha!its f (mericans has sh)ed that thse )h cnsumed 20 drin"s rmre $er mnth had a 33J reductin in ris" fr ;meta!lic syndrme;.23 The researchersnted im$rvement in sym$tms, es$ecially increased DE ;#d;7 chlesterl, l)ered

tri#lycerides, reduced )aist circumference, and reduced insulin levels. eta!lic syndrmesym$tms are als cmmn %&'S sym$tms. The !enefits )ere achieved !y drin"in# !eer r)ine, !ut nt hard li*ur.

Ei#ht t mderate alchl cnsum$tin a$$ears t !e assciated )ith im$rved insulinsensitivity and reduced ris" fr cardivascular disease.2?0 2?1

'ne interestin# study, recently cm$leted at the -niversity f &am!rid#e, re$rted that )men)h dran" any "ind f alchlic !evera#e had a l)er level f !(1c than )men )h did ntdrin" any alchl.2?2 The median level f alchl cnsum$tin )as drin"s $er )ee"7. !(1c

is !ld test mar"er that indicates yur avera#e !ld su#ar level fr the $ast mnths. The

l)er yur !(1c, the l)er yur avera#e !ld su#ar level has !een. ( hi#h !(1c indicatesyu are $ssi!ly dia!etic r $re6dia!etic, and that yu have #eneraliAed cell dama#e.

)ever, drin"in# a lt f alchl is cunter$rductive. Nt nly des a lar#e amunt falchl cause !ld su#ar fluctuatins, it als im$airs liver functin. &hrnic hi#h levels falchl inta"e are !viusly very unhealthy and culd lead t addictin.

We su##est yu use yur )n #d <ud#ment. f yu d drin", )e thin" )ine and !eer is

$refera!le t ther alchlic !evera#es, !ecause they cntain anti+idants and $lant materialsthat are !eneficial t yur health. We als recmmend that yu drin" nly )ith meals, inmderate amunts.

&ca, >l (id, Tan#, =tc.

There8s an a!undant variety f artificial drin"s that are nt car!nated sft drin"s. &mmne+am$les include cca mi+es, >l (id, and Tan#.




The unhealthy as$ects f these drin"s fall int three !asic cate#ries:

M T much su#ar. st f them are s laded )ith su#ar r ther s)eeteners that yur !ld su#ar !alance )ill !e thr)n ff and yu )ill have an un)anted increase in insulin.

M -nhealthy ils. Sme drin" mi+es cntain unhealthy ve#eta!le il. E" fr ;$artially

hydr#enated; il n the la!el. We e+$lained earlier h) these ils cntain trans6fattyacids that distur! the functin f every cell in yur !dy.

M (rtificial additives. (rtificial clrin#s, flavrin#s and ther a#ents $rvide n nutritin)hatever, $lus they may stimulate yur immune system int actin. (t the very least,they are additinal )r" fr yur liver and "idneys, as yur !dy tries t #et rid f thesematerials.

We strn#ly recmmend yu avid all artificial drin"s s ln# as yu have %&'S.

il"

Shuld yu drin" mil"9 The <ury8s still ut n that. )ever, ur !asic vie)$int is that c)8smil" is ideally desi#ned fr !a!y c)s, nt fr humans. There8s nt much evidence t sh) that $e$le )h drin" mil" are healthier r have !etter calcium status than thse )h d nt drin"mil".

/r mre infrmatin, refer t The %r!lem )ith il" cha$ter.

il" is nt included in the healthy %&'S diet. f yu cntinue t cnsume mil" r dairy

$rducts, it )uld !e )ise t #et a mil" aller#y test and a lactse intlerance test, t determine t

)hat e+tent dairy is cm$rmisin# yur health.

/ruit Drin"s I /ruit Ouices

Wmen )ith %&'S shuld avid fruit drin"s and minimiAe fruit <uices, !ecause they cause !ldsu#ar fluctuatins, and may cntri!ute t elevated tri#lycerides !ld fats7 and insulinresistance.

( fruit Ldrin"Q is a cncctin f fruit <uice, )ater, natural r artificial s)eeteners, and therflavrin#s and additives. st fruit drin"s are e+tremely hi#h in refined su#ars and shuld nt !e

cnsumed. E" carefully at the la!el f any !ttled r frAen fruit !evera#e. f it says itCs aLdrin"Q, dnCt !uy it.

/ruit L<uiceQ can !e either L100J <uiceQ, r smethin# less than 100J. n either case, !ecause f thehi#h cntent f fructse Lfruit su#arQ7, )e recmmend yu nt drin" fruit <uice. t may !e '> thave a small amunt n s$ecial ccasins )ith a meal, !ut dnCt drin" fruit <uice )ithut fd. nanimal studies and sme human studies, a hi#h inta"e f fructse r sucrse may)rsen insulin sensitivity.2?




n 110, it8s estimated that the annual $er ca$ita cnsum$tin f fructse frm all fd surces)as arund 15 l!s. Tday, due t the $ervasiveness f hi#h fructse crn syru$ in fds and !evera#es, cnsum$tin f fructse frm all surces is estimated at ?0 l!s. $er $ersn $er year.

What ha$$ens t all this fructse9 t is $referentially cnverted !y the liver int tri#lycerides, a fat

that is carried in the !ld and de$sited int fat cells.

T cm$licate matters, the meta!lic )r" re*uired fr handlin# fructse in the liver createslactic acid, an undesira!le !y$rduct. 4uCll recall that metfrmin, a dru# used t im$rveinsulin sensitivity, als increases lactic acid $rductin, leadin# in a fe) cases t a dan#eruscnditin called lactic acidsis. t has als !een su##ested that fructse can cause an increase in uricacid assciated )ith #ut7.

We recmmend that yu avid all s)eetened !evera#es and drin"s. (lthu#h fruit <uices havemre nutritinal value than sft drin"s r fruit drin"s, they have a cncentratin f su#ars that is

t hi#h fr many )men )ith %&'S. f yu have a cravin# fr ran#e <uice, have an ran#einstead. By eatin# the )hle fruit instead f its <uice, yur #reatly diminish the Lsu#ar shc"Q t

yur !dy, $lus yu #et needed fi!er and ther essential $lant nutrients that !uild yur health.

S$ar"lin# Water

S$ar"lin# )ater is a !etter chice than fruit <uices, fruit drin"s, r any artificial r sft drin".

-nflavred s$ar"lin# )ater n ice is $leasant and en<ya!le. 4u can als find s$ar"lin# )ater thatis mildly flavred )ith varius fruit flavrs. f yu !uy flavred s$ar"lin# )ater, chec" the la!el tsee )hat is in it.




+8$+ Her!sA SpicesA Seasonins and Condiments

f healthy fd des nt taste #d t yu, yu )n8t eat it. ) a fd tastes is the $rimaryreasn )e eat a fd 66 r avid it. The $urveyrs f $rcessed fds "n) this and havecnccted hundreds f $rducts that have a very enticin# flavr, te+ture and ;muth feel;.

/r the mst $art, yu )ill n ln#er !e eatin# thse fds. nstead, yu )ill !e eatin# mre;)hle;, natural fds. 4u can ma"e them mre $alata!le and en<ya!le if yu add seasnin#s tenhance their natural flavrs.

ere is a list f cndiments, seasnin#s and her!s yu can add t yur fd fr !etter flavr. Be alittle )ild. Try different thin#s, in different cm!inatins. With a little e+$erimentatin, yu canma"e any dish r meal deliciusP

Salt and nsulin esistance

Shuld yu salt yur fd, r is salt t !e avided !ecause it is !ad fr yu9 This is a *uestin t)hich there is n definitive ans)er.

any (mericans cnsume )ay t much salt, much mre than they need. =+cessive sdiuminta"e may cntri!ute t hi#h !ld $ressure, )ater retentin, and ther health $r!lems.

'thers cm$letely avid salt, ften at the advice f their dctrs. Salt restrictin a$$ears t

reduce hi#h !ld $ressure in sme 66 !ut nt all 66 individuals.

)ever, sdium, )hich is a cm$nent f salt, is a necessary nutrient that must derived frm

fd, r frm salt, r !th. The issue is cm$licated !ecause the sdium needs f individualsdiffer )ith their level f $hysical activity, !dy siAe and ther factrs.

'ur cncern here is the relatin !et)een salt cnsum$tin and insulin resistance. nsulinresistance is a $rimary causal factr in %&'S.

=ither t much salt, r t little, a$$ears t cntri!ute t insulin resistance. 2? 2?5 'ne study hassu##ested that even mderate salt restrictin may )rsen insulin resistance.2?3

We hnestly dn8t "n) )hat the ;ri#ht; amunt f salt is fr yu. We can nly recmmend that

yu nt heavily salt yur fd. Nr d yu )ant t cm$letely eliminate salt, unless re*uired td s !y yur $hysician. 4u8ll )ant t find a very mderate level f cnsum$tin that )r"sfr yu.

f yu d salt yur fd, )e recmmend that yu als cnsume li!eral amunts f leafy #reensand mdest amunts f nuts, all f )hich cntain $tassium and ma#nesium. T $erate $r$erly, yur cells must have the ri#ht !alance f sdium, $tassium, and ma#nesium. Thehealthy %&'S diet $rvides #d *uantities f $tassium and ma#nesium.




The reci$es in this !" are desi#ned t !e tasty and cm$lete )ithut the need t add a lt fsalt. f yu8re accustmed t heavily saltin# yur fd, try instead sme f the her!s, s$ices,seasnin#s and cndiments listed in this cha$ter. 4u d nt have t rely nly n salt t flavryur fd.

Seasnin#s and &ndiments

Salt6free all6$ur$se seasnin#: ( hmemade !lend reci$e included7 f her!s, s$ices and driedve#eta!les that is free f salt, yeast, #luten and su#ar. ecmmended fr use )ith meat, fish, $ultry and ve#eta!les.

Bra##s Ei*uid (mins: Bra##s is a li*uid $rtein cncentrate, derived frm nn6@'sy!eans. tCs nt fermented r heated and is an e+cellent re$lacement fr tamari. @reat n

salads and dressin#s, in su$s, n ve##ies and fr use in stir6frys.

rs. Dash: ( cmmercial salt6free, #luten6free !lend f varius ve#eta!les, her!s, seeds, driedfruits and ve#eta!les availa!le at mst #rcery stres in the s$ice sectin. &mes in 12varieties.

/ines er!s: ( seasnin# mi+ture cm$rised f e*ual $arts f tarra#n, chervil, chives, and $arsley. Delicius seasnin# fr all meats, ve#eta!les, salads and salad dressin#s.

er!s de %rvence: Distinctly /rench and used in /rench cuisine, this seasnin# mi+ture ismade u$ f mar<ram, thyme, summer savry, !asil, rsemary, sa#e, fennel seeds and lavender.&an !e $urchased cmmercially r yu can ma"e the mi+ture yurself.

Tamari: Tamari is a dar" sauce made frm sy!eans. t has a distinctively mell) flavr anddesn8t cntain as much salt as cmmercial sy sauce. Try t #et a ;l) sdium; and ;)heat6free; versin f tamari if yu can. =+am$les f )heat6free tamari are =den 'r#anic tamari, andSan6O Wheat6/ree 'r#anic tamari. Wheat6free tamari is availa!le in sme health fd stres.

We have included minimal amunts f tamari in sme f the reci$es fr this diet. Treat tamari asan ;$tinal e+tra; if yur taste all)s yu t #et !y )ithut it and t su!stitute ne f the manyther $tins in this cha$ter, feel free t d s. Tamari is made frm sy, and )heat r !arley isadded t sme $rducts. We realiAe these )heat and sy are nt $art f ur recmmended diet.)ever, )e made an e+ce$tin )ith tamari !ecause it can !e *uite hel$ful in ma"in# fd taste !etter.

S$i"e: ( !lend f #ranulated r $)dered her!s, ve#eta!les and s$ices frm the "itchen f#urmet nutritinist, @ayelrd auser. t cmes in salt r salt6free versins. S$i"e cntains: tastednin, nutritinal yeast, #arlic, celery rt, dill, hrseradish, mustard, lemn $eel, ran#e, $arsley,red !ell $e$$ers, #reen !ell $e$$ers, )hite $e$$er, rse hi$s, summer savry,mushrm, saffl)er, )hite nin , s$inach , tmat, s)eet $a$ri"a, celery seed, cayenne $e$$er, turmeric, cumin, #in#er, criander, fenu#ree", clves, cinnamn, re#an, tarra#n,s)eet !asil, mar<ram, rsemary and thyme. There is 2 m#. $tassium in the salt6free versin $er1F servin#. t can !e $urchased in mst #rcery stres.




Di<n mustard: st cmmercial !rands f Di<n mustard cntain sme cm!inatin f )hite)ine, nin, #arlic, dry mustard, a little hney, il, salt and Ta!asc sauce. We have included ahney6free reci$e in this !".

rtn Salt Su!stitute: e#ular ta!le salt is sdium chlride. This $rduct is $tassium

chlride and may !e a !etter chice than re#ular salt if yur dctr has tld yu t reduce sdiuminta"e.

Dulse and ther sea)eeds nri, "m!u, "el$7: i#h in minerals and micrnutrients,s$ecifically idine )hich su$$rts thyrid functin7 and calcium, dried sea)eeds add an

interestin# flavr t fds, $articularly su$s and salads. They can !e $urchased in $)dered rfla"e frm. -se mderately !ecause f its hi#h sdium cntent, !ut # ahead and e+$eriment a little.TheyCll add sme variety t yur culinary e+$erience. They can !e fund at mst health fd stresr $urchased nline.

Dar" chclate chi$s: n sme health fd stres r ther retail utlets yu can find dar"

chclate chi$s that d nt cntain mil". f yu8re yearnin# fr a !it f a treat, yu canccasinally use a small amunt f chclate chi$s t liven u$ yur meal r snac". /r e+am$le, ifhavin# ra) nuts as a snac" is t !rin#, add a fe) chclate chi$s. t desn8t ta"e many chi$s trender a $leasant chclate flavr t a snac" r meal.

er!s and S$ices

er!s are healthful and delicius additins t any diet, and certain cm!inatins #ive certainethnic fds their )n uni*ue $ersnality. /r e+am$le:

M 're#an, ar<ram, semary 6 used a lt in @ree" and talian dishes.

M Thyme, Savry Winter r Summer7 and Tarra#n 6 #ive a mild her!al flavr MBasil 6 delivers a strn#, delicius her!al flavr.

M &ayenne, &hili %e$$er, &umin 6 fr $e$le )h li"e s$icy fd used )idely ine+ican dishes.

M &ardamm, &urry, @in#er, Turmeric 6 e+tic cm!inatins used in (sian and =astndian cuisines.

M &innamn, Nutme#, (lls$ice, (nise, &lves, @in#er 6 deliver s)eet, $un#ent and

distinct flavrs.

S here are sme favrite her!s and s$ices that can add all "inds f deli#ht t yur menus. i+,match, e+$eriment. Eearn )hat tastes !est t yuGand en<yP

(lls$ice: Tastes li"e a cm!inatin f nutme#, clves and cinnamn. -sed in !th savry ands)eet dishes. ( )elcme additin t fruit salads.

(nise: -se !th seeds and fresh leaves. as a s)eet licrice flavr.

Basil: %un#ent flavr reminiscent f clves and licrice, !ut distinctly her!al. -sed inediterranean and Thai c"in#. st !asil has #reen leaves, !ut $al !asil is a !eautiful $ur$leclr. (ls, try lemn !asil and cinnamn !asil fr sme interestin# and delicius flavrs. @reat inve#eta!le dishes and salads.




Bay Eeaves: -sed t flavr ste)s, su$s, ve#eta!les and meats !ut t much can ma"e the dish !itter. emve !efre servin#.

&ardamm: as a $un#ent arma and a s$icy, s)eet flavr. t8s )idely used in Scandinavian and

=ast ndian c"in#.

&ara)ay: (rmatic seeds that have a nutty, delicate anise flavr and are )idely used in@erman, (ustrian and un#arian cuisine. -se t flavr ste)s, meats and ve#eta!les.

&ayenne: ade frm the dried $ds f chili $e$$ers. &ayenne has little arma, !ut it ise+tremely ht t the taste. (dds Ain# t any dishG!ut !e careful.

&hili %)der: ( $)dered mi+ture f dried chili $e$$ers, re#an, #arlic, cumin, crianderand clves. &m!ines )ell )ith lime and is used in Suth (merican and e+ican dishes. @reat

s$rin"led n e##s.

&ilantr: &ilantr is the #reen leaves f the criander $lant and the #rund seeds are used incurries and ther =ast ndian dishes7. &ilantr is als called &hinese $arsley and it has a $un#ent fra#rance. -se <ust the leaves since t many stems ma"e a dish taste ;sa$y;. -sed in(sian, &ari!!ean and Eatin (merican c"in#. ts distinct flavr lends itself t s$icy dishes.

&innamn: Widely used in s)eet dishes, !ut als ma"es an intri#uin# additin t savry dishes suchas ste)s and curries. S$rin"le s$arin#ly n fruit fr a taste f the e+tic $articularly #d )itha$$les. Studies su##est it hel$s re#ulate !ld su#ar.

&lves: @ives a s)eet, s$icy flavr t fd very intense a little #es a ln# )ay.

&riander Seed: (vaila!le in seed frm r #rund. -se in curry dishes and su$s.

&umin: &umin is armatic, nutty and $e$$ery all at nce. t is availa!le in seed and #rundfrms.

&urry %)der: &urry $)der is a !lend f u$ t 20 s$ices, her!s and seeds. (mn# thse mstcmmnly used are chilies, cardamm, cinnamn, criander, cumin, nutme#, clves, fennel seed,fenu#ree", mace, red and !lac" $e$$er, $$$y and sesame seeds, saffrn, tamarind and turmeric.-sed in =ast ndian and (sian c"in# mstly, !ut a dash f curry can liven u$ an e## salad li"e yu

)uldnCt !elieve. (ls delicius in chic"en su$.

Dill: /resh dill )eed is far su$erir t dried h)ever it *uic"ly lses its fra#rance durin#heatin#, s dnCt add it until t)ard the end f the c"in# time. Dill )eed is used t flavrsalads, ve#eta!les, meats and sauces. f neither fresh nr dried leaves are availa!le, yu can use dillseed, )hich, )hen heated, is strn#er and mre $tent than the leaves.

Dry ustard: Dry mustard is <ust #rund mustard seed. -se t s$ice u$ sauces and maindishes and as an in#redient in salad dressin#s.




/ennel: /ennel !ul!s and stems are used as a ve#eta!le, !ut the leaves and seeds are used as

her!s, fr #arnish as )ell as flavr. t has a delicate, s)eetness that cm$lements !th s)eet andsavry fds. %rmtes #d di#estin.

@arlic: @arlic is a cusin t lee"s, chives, nins and shallts. incin#, crushin#, $ureein# r

$ressin# #arlic releases its essential ils and $rvides a strn#er flavr than slicin# it r leavin# it

)hle. @arlic has num!er health6!uildin# *ualities and is recmmended.

@in#er t: %un#ent, sli#htly s)eet and s$icy, #in#er rt is $rimary t (sian and ndianc"in#, !ut finds its )ay int almst all cuisine arund the #l!e. @rate, #rind r sliver it.@d )ith fruits as )ell as savry dishes. %rmtes #d di#estin and has anti6inflammatry $r$erties.

ar<ram: Delicate flavr sme)hat li"e a mild re#an. ar<ram is used t flavr manyfds, $articularly meats and ve#eta!les. Best added t)ard the end f c"in# time s its flavr

desnCt cm$letely disa$$ear.

Nutme# : S$icy and s)eet, nutme# is sld #rund r )hle. Whle, #rated nutme# Aest issu$erir t )hat yu !uy in the stre, $re6#rund and dried. Nutme# is e+cellent )hen used nfruits and ve#eta!les.

're#an: Beln#s t the mint family is similar t !th mar<ram and thyme, althu#h nt asdelicate as mar<ram. tCs $un#ent s use )ith cautin. Dried is mre $tent than fresh.

%arsley: -sed as a flavrin# and #arnish.

%e$$er: %e$$er enhances the flavr f !th savry and s)eet dishes stimulates #astric <uices andtherefre su$$rts #d di#estin )hen used in mderate amunts. %e$$ercrns cme in three

!asic ty$es: !lac", )hite and #reen. The mst cmmn is !lac" it8s sli#htly s)eet and ht and thestrn#est flavred f the three.

%e$$ermint: %e$$ermint is a $un#ent her! and #reat di#estive aid. -se ch$$ed as $art f areci$e r use as #arnish fr fruits and ve#eta!les.

semary: i#hly armatic, )ith the resinus flavr f $ine and a hint f lemn. semary isused in a variety f dishes includin# fruit salads, ve#eta!les, su$s, ve#eta!les, meat, fish and e##dishes, salads and salad dressin#s.

Saffrn: %un#ent and armatic $rimarily used t flavr and tint fd, !ut is essential t many

dishes such as !uilla!aisse fish su$7.

Sa#e 6 Sli#htly !itter and strn#ly $un#ent, sa#e is a #d her! t use )ith $ultry. %inea$$lesa#e is a $ssi!le additin t fruit salads )hen used in small amunts.

Savry: There are t) ty$es f savry, )inter and summer. Bth have a strn# fra#rance andflavr that hints f !th mint and thyme.




Tarra#n: (rmatic her! "n)n fr its distinctive flavr )hich is a !it li"e anise !ut mreher!6li"e. Tarra#n #ives a class /rench flair t fd and is delicius )ith chic"en, fish andve#eta!les.

Thyme: @arden thyme has a sli#htly mintyFlemny flavr lemn thyme is mre lemny.

Thyme is )idely used in c"in#, addin# flavr t ve#eta!les and su$s, as )ell as meat, $ultry

and fish dishes

Turmeric: Turmeric has a $un#ent, !itter flavr and yell)6ran#e clr. t is used in =astndian c"in# and is almst al)ays used in curry $re$aratins. t8s als a $rimary in#redient inma"in# mustard, #ivin# cmmercially $re$ared mustard its clr. as anti6inflammatry and ther

im$rtant health $r$erties.

Hanilla: /ruit f the rchid, vanilla adds a s)eet, full, creamy flavr t fruits and smthies.




+8$- S.eeteners

n #eneral, added s)eeteners are nt recmmended. f yu find yu must have an addeds)eetener, use stevia.

Best S)eeteners fr ecmmended Diet Eevel

M Stevia

M Whle fruits frm ecmmended Eevel list.

@d S)eeteners fr aintenance Diet Eevel

M Stevia

M Whle fruits frm ecmmended r aintenance Eevel lists M

altitl use s$arin#ly7.

-nhealthy S)eeteners 6 (vid

M (ll fd $rducts and !evera#es cntainin# fructse e+ce$t )hle fruit7

M (ll fd $rducts and !evera#es cntainin# crn syru$ r hi#h fructse crn syru$

M (masa"e

M ($$le <uiceM (s$artame 6 $ssi!le adverse ln#6term health effects 6 use at yur )n ris"

M Br)n rice syru$

M &ncentrated fruit s)eetener

M &rn syru$

M &rn syru$ slids

M Dairy $rducts cntainin# crn syru$ r hi#h fructse crn syru$

M Date su#ar

M /ructse als "n)n as levulse r fruit su#ar7

M /ruit <uice cncentrate

M /ruit <uice s)eetener M /ruit Surce #ranulated s)eetener made frm #ra$e <uice cncentrate and rice syru$

M @lucse

M i#h fructse crn syru$

M ney

M nvert su#ar

M Eactse if yu are lactse intlerant7

M altse

M a$le syru$

M lasses




M Saccharin.

M Sucanet made frm eva$rated su#ar cane <uice7 MSucralse S$lenda7

M Sucrse ta!le su#ar7.

Ntes

ere is sme additinal infrmatin a!ut varius s)eeteners:

(masa"e

(masa"e is a traditinal Oa$anese $rduct made !y fermentin# s)eet !r)n rice int a thic"li*uid. t is a creamy, *uic"ly di#ested !evera#e used !y athletes after a )r"ut r as a

s)eetener in c"in# r !a"in#.

(s$artame

(s$artame, an artificial s)eetener fund in sme sft drin"s, has !een assciated )ith a hi#herincidence f !rain disrders in la! animals. n additin, chrnic as$artame in#estin may havecumulative ne#ative effects, $ssi!ly !ecause f frmaldehyde frmatin. ( #reat deal fcntrversy s)irls arund the $ssi!le adverse health effects f as$artame. -ntil the actual ln#6term safety f as$artame has !een $rven, )e strn#ly recmmend yu stay a)ay frm it.

Barley malt

Barley malt is a thic", dar", sl)6di#estin# s)eetener made frm s$ruted !arley. t has a maltli"eflavr and is mst )idely "n)n fr its use in !re)in# !eer. alted !arley has a hi#h

cm$lement f enAymes fr cnvertin# its starches int sim$le su#ars. %ure malt e+tract, )hich isrelatively e+$ensive, is smetimes adulterated )ith crn syru$, )hich is chea$. Barley malte+tract availa!le in $)der and li*uid frms7 is als used medicinally as a !ul"in# a#ent t $rmte !)el re#ularity.

Br)n rice syru$

Br)n rice syru$ is a naturally $rcessed s)eetener, made frm s$ruted !r)n rice. t is thic"and mild6flavred.

Date su#ar

Date su#ar is a $)der made frm dried, #rund dates.

/ruit <uice cncentrates

/ruit <uice cncentrates are made !y c"in# d)n $each, $inea$$le, #ra$e, and $ear <uices t $rduce a s)eeter, mre cncentrated $rduct. The $rduct is then frAen t increase shelf life.






The /D( has $rnunced sucralse as ;safe;. )ever, there are n ln#6term studies t

esta!lish that there are n adverse health effects frm chrnic cnsum$tin f sucralse. Wesim$ly dn8t "n). =+$erimental administratin f sucralse t la! animals is nt reassurin#.

t culd !e ar#ued that sucralse is less $r!lematic than as$artame. Nevertheless, )e

recmmend yu nt use sucralse S$lenda7.




+8$0 Snac#s

f yu8re at the ffice, travelin#, r <ust !et)een meals at hme, yu may )ant t have a snac".ere are sme $ssi!ilities:

1. /resh fruit such as !erries, a$$le, r #ra$es. ave a fe) nuts )ith yur fruit fr added $rteinand fat t hel$ sta!iliAe yur !ld su#ar.

2. a) ve#eta!les are $rta!le and handy. =at alne r )ith a #uacamleFsalsa di$.

M BrccliM &arrts

M &aulifl)er

M &elery

M &herry tmatesM &ucum!ers

M Oicama slices

M ushrms

M adishes

M Tmat I avcad slices.

. Dehydrated ve#eta!les

M (ny hme6dehydrated ve#eta!le.

. a) nuts r seeds 66 anythin# yu li"e e+ce$t $eanuts.

. (nimal $rtein snac"s.

M Briled chic"en !reast slices cld, s"inless7 Mmemade !eef <er"y n salt7

M ard6!iled e## r deviled e##

M Eean !eef, cld slicesM memade meat <er"y.

5. Seafd

M memade dehydrated salmn stri$s

M Sardines, small tinM Shrim$, cld, c"ed 66 $eel and eat.

3. S$ruts

M &runchy s$rut mi+es

M Bean s$ruts

M adish s$ruts.




?. Su$s

M t su$ in a thermsM Su$ heated any$lace )here there is a micr)ave.

. iscellaneus

M 'lives, #reen.




+8$2 )eal Replacement Sha#es

eal re$lacement sha"es, $rtein $)ders and !evera#es fr )ei#ht lss are intensely mar"eted !ythe )ei#ht lss industry. But d they )r"9

They can !e effective fr )ei#ht lss, if they are $art f an verall healthy diet, and if the mealre$lacement $rduct is f the hi#hest *uality.

eal re$lacement $rducts are nt $art f the health %&'S diet. We recmmend that meal

re$lacement sha"es nt !e a re#ular $art f yur diet unless yu are under a dctr8s su$ervisin,r yu are usin# them as an ccasinal snac" r as a meal su!stitute )hen a nrmal meal is ntavaila!le.

Ty$es f eal e$lacement %rducts

eal re$lacement $rducts #enerally fall under these main cate#ries:

M Hery l) car!. (lmst all $rtein, very fe) car!s, nt a !alanced meal re$lacement. M

i#h $rtein. @enerally hi#h $rtein mi+ )ith l) amunts f fat and car!s.

M ;Balanced;. u#hly 0J $rtein, 0J fat, 0J car! 6 similar t ne diet.

M Wei#ht #ainers. i#h calrie drin" mi+es fr thse )h need t #ain )ei#ht.

M &ar!hydrate drin"s. /r ;*uic" ener#y;.

4u8ll )ant t avid the )ei#ht #ainers and car!hydrate drin"s. 4u8ll )ant t carefully

evaluate the l) car! and ;!alanced; meal re$lacement $rducts.

Kuality f eal e$lacement %rducts

%rice cm$etitin is fierce amn# meal re$lacement $rducts. Therefre, there is cnstant

$ressure t use the chea$est in#redients and cnse*uently the $rduct *uality varies )idely. Thechea$est $rduct may nt !e the !est $rduct. When yu read the $rduct la!el, yu mayencunter a lt f ;sm"e and mirrrs;. /r e+am$le, ne $$ular ;l) car!; meal re$lacement $)der cntains ;!eef $rtein;. That a$$ears t !e a nice )ay f sayin# ;#elatin;. @elatin is nthi#hest6*uality $rtein.

They (re a %rcessed /d

>ee$ in mind that all meal re$lacement $rducts and $rtein $)ders are hi#hly $rcessed

fds. Therefre they may !e lac"in# in fd cm$nents that yu need.

'ne $rminent e+am$le is fi!er. Dietary fi!er is necessary fr #astrintestinal health and hel$s t

re#ulate a!sr$tin f nutrients int the !ldstream. 4et mst meal re$lacement $rducts l) infi!er. n fact, sme have n fi!er )hatsever.




(nther $r!lem, es$ecially )ith the ;l) car!; $rducts is that $rcessed $rtein is very !itter.This !itterness must !e mas"ed !y s)eeteners. But t "ee$ the car! calries d)n, they dn8t usesucrse ta!le su#ar7 r fructse hi#h fructse crn syru$7. nstead, they resrt t artificial, nn6calric s)eeteners such as sucralse S$lenda7, as$artame r acesulfame $tassium. The healthcnse*uences f ha!itual cnsum$tin f artificial s)eeteners is un"n)n. (ll )e can say is that

these s)eeteners d nt hel$ yu !uild #d health.

Sme f the ;!alanced; meal re$lacement $rducts use fructse. ( little fructse is '>, !ut

sme $rducts may have e+cessive amunts. n additin, the fructse is a!sr!ed *uic"ly since itis refined $rduct, se$arated frm the $lant frm )hich it came. ( lt f fructse enterin# yursystem all at nce is nt desira!le.

Sme $rducts cntain ine+$ensive ve#eta!le ils. The *uality f these $rcessed ils isun"n)n. They may als #ive yu $lenty f un)anted me#a63 fatty acids !ut nne r nt

enu#h f the mre desira!le me#a6 essential fatty acids. Sme f the $rducts use ;hi#h6leic; ils that are relatively l) in me#a63 fatty acids and relatively hi#h in mnunsaturated

fats, )hich is !etter.

The $rteins in the $rducts may !e aller#enic. (ller#ies t sy, mil" and e## are fairlycmmn. st $rteins in the $rducts cme frm these surces.

When t -se eal e$lacement %rducts

eal re$lacement sha"es r $rducts can !e used ccasinally if yu are nt a!le t eat a nrmalmeal. ( hi#h6*uality meal re$lacement sha"e is far su$erir t munchin# n $rcessed snac"s r

cnvenience fds !ecause yu are hun#ry.

f yu intend t use meal re$lacement sha"es instead f eatin# meals as a )ay t lse a lt f)ei#ht, )e strn#ly recmmend that yu d s nly under a dctr8s su$ervisin. Eicensednatur$athic $hysicians, fr e+am$le, are familiar )ith the use f *uality meal re$lacement $rducts as $art f a carefully cntrlled dietary $r#ram t #et healthier and lse )ei#ht. These $r#rams utiliAe very s$ecific meal $lans t ensure nutritinal ade*uacy. 4u $r#ress iscarefully mnitred t ensure yu d nt #et int tru!le.

) t a"e a eal e$lacement Sha"e

By themselves, many meal re$lacement $rducts dn8t taste very #d. T ma"e them taste !etter, $ut sme )ater int a !lender, then add yur meal re$lacement $)der. (dd sme fresh

r frAen !erries any "ind7. 4u can use ther fruit, althu#h !erries are yur !est $tin.

f yu li"e yur sha"es thic" and cld, add sme ice r frAen fruit. Then !lend and drin".)ever, it8s $refera!le t nt use ice, since the cld can sl) d)n di#estin7.

f yu are usin# a $rduct that cntains little r n fat, cnsider addin# sme fla+ seed il r#rund u$ fla+ seeds. 4u mi#ht als add sme macadamia nut il, )hich adds a nutty flavrand is mstly unsaturated fat, )hich is '>.




%ersnally, )e li"e t add cd liver il r fish il t a sha"e, in rder t #et sme !eneficialme#a6 fatty acids. &d liver il als has sme vitamin D, )hich may !e hel$ful t %&'S)men. Eemn6flavred fish il is availa!le s that yu can mas" the fishy taste.

( final $tin is t add sme $)dered fi!er. There are *uite a num!er f $)dered fi!er

$rducts t chse frm.

;edical /ds;

Sme cm$anies $rduce $rtein r meal re$lacement $)ders that are mar"eted $rimarily thealth $rfessinals, )h then in turn $rescri!e them t their $atients. These $rtein $)ders are#enerally f the hi#hest *uality and have added nutrients t hel$ the $atient achieve certain health#als. They are ty$ically frtified )ith vitamins, minerals and ther s$ecialty nutrients. These $rducts are referred t as ;medical fds;.

T) cate#ries f medical fds that may !e f interest t yu are thse that: 17 aid indet+ificatin, and 27 hel$ deal )ith insulin and !ld su#ar $r!lems.

The det+ificatin $rducts are ften used as $art f a dctr6su$ervised det+ificatin r;meta!lic clearin#;. The $ur$se is t hel$ the !dy rid itself f accumulated t+ins andundesira!le meta!lic !y$rducts. Det+ificatin medical fds ty$ically have addedin#redients that su$$rt the liver as it des its det+ificatin )r".

The insulinF!ld su#ar !alancin# medical fds are aimed at hel$in# $e$le )ith insulinresistance r ;Syndrme ; t !etter cntrl their insulin and !ld su#ar levels. This ty$e fmedical fd has a rati f $rtein t fat and car!hydrate are desi#ned t minimiAe fluctuatins f

insulin and !ld su#ar. They als have in#redients t su$$rt the thyrid and adrenal #lands, !alance crtisl, maintain ener#y and avid fati#ue. Sme $rducts als cntain anti+idants, andneurl#ical and intestinal su$$rt nutrients.

These medical fds are als frmulated t !e as free f fd aller#ens as $ssi!le. The $rteinsurce is usually a rice $rtein. %e$le are much mre li"ely t !e aller#ic t sy, dairy r e## thanthey are t rice.

edical fd $)ders may !e used as

M (n ccasinal meal re$lacement.

M (n in6!et)een meal snac".

They can !e mi+ed in a !lender )ith )ater r ve#eta!le <uice, and )hle fruit frm ur

ecmmended Eist. 4u can als !lend in #reen $)ders such as !arley #reens, )heat#rass $)der, s$irulina r chlrella. (ddin# a #reen $)der su!stantially increases the nutritive value fthe meal r snac".

f yu are l"in# fr s$ecific medical fds $rducts, cnsult )ith yur dctr r a natur$athic $hysician.




++$+ (at Oranic

'r#anic fds $rvide t) im$rtant !enefits:M They are l)er in $esticides and ther envirnmental chemicals.

M They have a hi#her level f nutrients as cm$ared t nn6r#anic fds.2??

t8s very im$rtant fr yu t minimiAe yur e+$sure t envirnmental chemical su!stances andther t+ins, fr the reasns )e discussed in the What &auses %&'S9 cha$ter.

4u can ta"e a ma<r ste$ t reduce yur e+$sure !y s)itchin# t r#anic fds. 'r#anic fdsare thse that are #r)n )ithut the a$$licatin f $esticides, artificial fertiliAers r therchemicals.

%esticides in fds are $r!a!ly yur !i##est cncern. any cr$s are heavily s$rayed )ith $esticides in rder t increase cr$ yields, im$rve a$$earance f the fd, and increase $rfits.)ever, chemical $esticides are nt nly t+ic t !u#s, they are als t+ic t yu.

When $esticides and ther chemicals are s$rayed n fd cr$s, sme f the chemical isa!sr!ed directly frm the s$rayin#, )hile sme is a!sr!ed int the $lant frm the sil via the $lant8s rts.

T find ut mre a!ut $esticides and ther t+ins in yur ve#eta!le, fruits and ther fds, yucan visit these )e!sites:

=nvirnmental Wr"in# @ru$: ))).e)#.r#FissuesFsiteinde+Fissues.$h$9issueidX101

The a!ve site cntains a cllectin f articles descri!in# the $llutants that are fund in yurfd su$$ly and in yur !dy.

/dNe)s als $rvided !y the =nvirnmental Wr"in# @ru$7: ))).fdne)s.r#

The fdsne)s.r# site )ill #ive yu the $esticide levels fr cmmnly $urchased $rduce. /re+am$le, yu may thin" that fresh s$inach is very #d fr yu. Well, it is, e+ce$t that J fs$inach cntains $esticides. (t least ne6half f s$inach tested had at least t) $esticides, and nesam$le cntained 10 $esticides. n this case, yu may )ish t s)itch t r#anic s$inach,

)hich has fe)er $esticides.

=ven thu#h the use f sme $esticides such as DDT are !anned r limited in the -.S., many f thefds )e eat are im$rted frm frei#n cuntries that have fe) r n limitatins n thea$$licatin f $esticides t cr$s. /ds frm ther cuntries are much mre li"ely t cntainhi#her levels f $esticides than fds #r)n in the -.S. Since it8s almst im$ssi!le t tell thedifference !et)een dmestic and frei#n $rduce, yu culd !e e+$sed t mre $esticides thanyu thin". This a #d reasn t chse r#anic fds.

http://www.ewg.org/issues/siteindex/issues.php?issueid=101

http://www.foodnews.org/

http://www.ewg.org/issues/siteindex/issues.php?issueid=101

http://www.foodnews.org/




(re 'r#anic /ds eally /ree f %esticides9

( recent study f ,000 fd sam$les has sh)n that r#anically #r)n fds )ithut thea$$licatin f $esticides7 still cntain $esticides, !ut nly 1F as much as re#ular fds.2?

rever, r#anic fds are nly 1F10 as li"ely t cntain residues f mre than ne $esticide.

( si#nificant $r$rtin f $esticide residues in r#anic fds cme frm ln#6!anned !utenvirnmentally stu!!rn chemicals such as DDT, )hich the $lants can a!sr! frm the

envirnment years after farmers have st$$ed usin# them. t is als $ssi!le that $esticides mayhave drifted frm a nn6r#anic field nt an r#anic field.

Nearly all f ur fd, )ater and air is $lluted. 4ur #al is t d yur !est t minimiAe yure+$sure. 'r#anic $rduce has l)er levels f $esticides and hi#her levels f nutrients thanrdinary $rduce.

@r) 4ur ')n He#eta!les

Best )ay t ;eat r#anic; is t #r) yur )n fd.

f yu have the s$ace, and if yu have the time, )e strn#ly recmmend yu start yur )n r#anic

ve#eta!le #arden. Din# s cnfers several im$rtant !enefits:

M 4u can eat $lant fds that )ere $ic"ed minutes r hurs earlier. st $rduce in the

mar"et is several days t )ee"s ld and has lst mst f its mre fra#ile nutrients.

M 'r#anic $rduce is much richer in nutrients.

M Wr"in# in yur #arden is $leasura!le, #d e+ercise, and a )ay t reduce stress. M4u have the satisfactin f creatin# sme f the fd that yu eat.

@et yurself a #ardenin# !", !uy sme r#anic seeds, and #et startedP




++$- (atin in Restaurants

f yu find yurself fre*uently eatin# ut at restaurants, yu8re in tru!le. ( study cnducted atTufts -niversity sh)ed that $e$le )h cnsumed fd frm restaurants mre ften )ere fatterand cnversely, $e$le )h cnsumed fd frm restaurants less ften )ere leaner. 2?

n additin, $e$le )h fre*uently ate restaurant fd cnsumed mre calries and fat, and lessfi!er, in their diets than thse )h ate in restaurant less ften. /r e+am$le, $e$le )h aterestaurant fd 1 times a mnth r mre cnsumed 1J mre calries $er "il#ram f !dy)ei#ht, 12J mre ttal fat and 3J less fi!er than $e$le )h ate restaurant fd less than .times a mnth. =atin# restaurant fd 1 times a mnth versus . times a mnth crres$nded ta difference in !dy fat f a!ut 5J. (ccrdin# t this study, the sim$le avidance frestaurants culd result in a 5J )ei#ht lss.

)ever, )e dn8t live in a $erfect )rld. 4u )ill !e eatin# ut ccasinally. This cha$terutlines sme #uidelines t hel$ yu #et a healthier meal.

estaurant /d Selectin

T minimiAe !ld su#ar fluctuatins, have sme $rtein in the meal, such as #rilled fish. (vidhi#h6#lycemic car!hydrates such as !read, crac"ers, !a"ed $tates, and )hite rice. nstead, have asalad and a ve#eta!le dish.

(vid fds t )hich yu are aller#ic.

a"e sure n S@ mnsdium #lutamate7 is in yur fd. f yu are in a &hinese rOa$anese restaurant, !e sure t as".

The meal $rtin yu are served may !e much lar#er than yu need. =at sl)ly. Eeavesmethin# n yur $late )hen yu are finished.

Eisted !el) are sme recmmendatins )hen eatin# ut in restaurants. They are nt ;ideal;recmmendatins, !ut at least they #ive yu sme #uidelines.

Su$ I Salad estaurant

(vid

M Salad )ith dressin# r maynnaise already mi+ed in

M /rAen y#urt, $uddin#s, )hi$$ed cream

M %iAAa

M Salad dressin#s that have il

M uffins and !read

M ar#arine, !utter and !utter s$reads






%iAAa %lace

(vidM (lmst everythin#

Better &hices

M Salad

Delicatessen

(vid

M (lmst everythin#

Better &hices

M ast tur"eyM Sme delis have #d su$s, althu#h they may !e salty r cntain )heat

e+ican estaurant

(vid

M Dee$ fried crn trtillas

M &heese and sur cream

M @ easy n the refried !eans and rice

Better &hices

M &hic"en r fish tac

M Salad

M @uacamleM Su$

talian estaurant

(vid

M (ny dish that is very ily

M %asta, s$a#hetti, cannellni r any ther dish cntainin# mstly )heat $rducts M

Trtni, s$umni r ther desserts

Better &hices

M inestrne eat arund any $asta in the su$7M &hic"en cacciatre eat arund the $asta r s$a#hetti7 M

@reen salad )ith vine#ar dressin#M (ny dish )ith minimal )heat r rice

&hinese estaurant

(vid

M Stay a)ay any fd that has S@

M White steamed rice




M /ried rice

M =## rllsM /ried )ntns

M /ried ndles

M st meat dishes

M S)eet and sur dishes

M st &hinese fd

Better &hices

M &h$ suey !etter than ch) mein

M Stir6fried dishes in mderatin

M Sme seafd dishesM Sme ve#eta!le dishes

($$etiAers

(vidM Dee$ fried

M n a sauce

Better &hices

M He#eta!le stic"s

M Tmat r H <uice

Salads

(vid

M %tat saladM acarni salad

M @ree"

M &hef unless yu hld the ham and cheese7

Better &hices

M &aesar salad

M Tssed #reen salad

M @arden salad

M S$inach salad

M (s" fr dressin# n side

Salad Dressin#s

(vid

M &heesy

M &reamy

Better &hices

M Eemn <uice I live il




M Hine#ar I her!

M SalsaM 'il6free dressin#

=ntrUe

(vidM @ravies r sauces n the entree

M Dee$ fried

Better &hices

M asted, !a"ed, !riled, !iled r stir6fried M

Trim all visi!le fatM emve s"in frm $ultry

M Sauces served n the side 6 use s$arin#ly

%tates

(vid

M (ll $tates

Breads

(vid

M (ll !read, muffins, crissants, and ther !a"ed #ds

&ereals

(vid

M (lmst all cereals

Better &hices

M t atmeal nt instant7

He#eta!les

(vid

M Served in a cream r sauce

M Dee$ fried and !readed

Better &hices

M Ste)ed

M Steamed

M Biled

M Ba"ed

M a)




Brea"fast

(vid

M Bacn

M am

M ash !r)ns

M 'meletsM /ried e##s

M =##s Benedict

Better &hices

M %ached r hard !iled e##

M E)6fat ctta#e cheese if necessary7

M He#eta!le side dish if availa!le

M t atmeal nt instant7

Bevera#es

(vid

M ,ce

M &ffeeM il"

M Sft drin"sM /ruit <uice r fruit drin"s

Better &hices

M Water add slice f lemn fr flavr7

M ineral r s$ar"lin# )aterM Tmat, H r ther ve#eta!le <uice

M Tea

Desserts

(vid

M There are n healthy $re$ared desserts

Better &hices

M Small amunt fresh fruit nt meln7

M Small amunt f ra) nuts r seeds 6 as" yur server, they may have sme n hand

/d Safety

t8s nt li"ely yu8ll #et sic" frm eatin# restaurant fd 66 !ut it8s $ssi!le.

When eatin# ut, try t nly eat fd that has !een c"ed <ust !efre it is served t yu. t8s a#d idea t as" yur server )hether yur fd )ill !e freshly $re$ared and c"ed. T savemney, sme restaurants have their fd $re$ared ahead f time !y utside vendrs, r they stre




fds fr t ln# )ithut thr)in# them ut. The result is $ssi!le cntaminatin )ith $ath#enic !acteria.

n sme restaurants and delicatessens, su$s, sauces and ste)s are stred in lar#e cntainers,ften uncvered, t !e *uic"ly reheated in a micr)ave )hen an rder is $laced. icr)ave

c"in# may nt "ill Salmnella r ther strains f $ath#enic !acteria.

Be cautius )ith salad !ars. (t first #lance, salad !ars seem li"e a #d $lace t #et healthy fd ina hurry. But l" a#ain. Sme years a# the Wall Street Ournal sent a re$rter t investi#ate thecleanliness f salad !ars in different $arts f the cuntry. %r!lems )ere !served )ith !th therestaurant !ut )ith the clientele. %e$le are unsanitary in their use f salad !ars. Theysmetimes sam$le fd and $ut it !ac". The handles f the servin# utensils fre*uently fall int thefd trays, $rvidin# an $$rtunity fr cntaminatin.

D nt eat fd that has !een $re$ared !y a street vendr. 4u have n )ay t evaluate the

safety f the fd.

(vid restaurants )here there are flies. /lies can s$read $arasitic cysts and $ath#enic !acteria,and su##est the )ner may nt !e cncerned a!ut cleanliness.

ecmmended eadin#

/r additinal readin# a!ut restaurant fd, ta"e a l" at estaurant &nfidential !y ichaelOac!sn and Oayne urley. The tne f the !" is a !it sni$$y, !ut the cntent is infrmative.




++$0 (atin &.ay from Home

st )men are n the #, )hether fr !usiness r scial reasns. ere are sme #uidelines andideas fr thse times )hen yu are a)ay frm hme.

=atin# in the 'ffice

By far the !est a$$rach is t !rin# yur lunch frm hme. That )ay, yu have ttal cntrl

ver )hat yu are eatin#.

4u can !rin# leftvers frm last ni#ht8s dinner such as salmn, salad, ve#eta!les7. 'r !rin#

hmemade su$ such as !eef and ve#eta!le su$.

Brin# a $iece f fresh fruit and sme nuts fr dessert.

T drin", yu can have her! tea, #reen tea, r s$ar"lin# )ater instead f cffee r sft drin"s.

%arties

f yu8re #in# t a $arty that des nt include a sit6d)n dinner, )e su##est yu have a meal athme !efre yu #.

f yu intend t cnsume alchl, !eer r )ine )uld !e the $referred drin"s. ard li*ur is ntrecmmended. )ever, if yu d $lan t drin" hard li*ur, $lease ta"e a B6cm$le+ ta!let anda multivitamin ta!let !efrehand s that yu can hel$ yur system "ee$ yur !ld su#ar in !alance.

(t the $arty, eat as many ve#eta!le items as yu li"e. f ve#eta!les are nt availa!le, l" frfresh fruit. Stay a)ay frm snac" crac"ers, $tat chi$s and ther <un" fd.

Busy yurself )ith cnversatin and ma"e an effrt t "ee$ at least si+ feet a)ay frm the fdta!le.

Drin" $lenty f nn6alchlic !evera#es such as s$ar"lin# )ater.

Hisitin#

Hisitin# a relative r friend can !e a tuchy thin# )hen it cmes t fd.

=+$lain t yur hst in advance that yu are n a s$ecial diet and yu )n8t !e a!le t en<y his rher )nderful desserts and fried fds.




f ffered a fatty, su#ar6laded r hi#h6#lycemic fd that )as es$ecially $re$ared fr yu, havesme !ut leave sme r mst7 n yur $late.

f yu "n) in advance that the hst )ill nt have any healthy fd in the huse, ffer t $re$are ahealthy dish and !rin# it )ith yu. 'r, ffer t !rin# sme healthy in#redients and hel$ yur hst t

$re$are the meal, usin# yur in#redients as $art f the meal.

f yur hst ffers yu !acn, fried e##s and =n#lish muffins fr !rea"fast, dn8t )rry. avesme !rea"fast and en<y the cnversatin. 4u dn8t have t eat everythin# n yur $late.

'n the ad

tels

tels are li"e islands. t8s smetimes nt feasi!le t # t anther lcatin t !tain fd r eat ameal. S yu may need t $lan ahead.

%re$are healthy snac"s at hme and !rin# them )ith yu. /r e+am$le, yu mi#ht !rin# acu$le f a$$les and sme nuts.

'r yu culd !rin# a hi#h6$rtein meal re$lacement $)der and a $lastic sha"e mi+er )ith yu. Tthat yu )uld add )ater r $ssi!ly sme fruit <uice diluted 50F50 )ith )ater7 and y#urt. Blendand en<y.

(nther alternative is t st$ at a health stre in yur destinatin city t #et healthy snac"s. fthere8s n health stre handy, # t a lar#e su$ermar"et t hunt ut smethin# that is fairly

healthy.

(t !rea"fast, see if the htel ffers a !uffet. E" it ver yu may find it all)s yu a !etterchice f fd than )hat is n the menu. n any case, a reasna!le !rea"fast )uld !e htatmeal, e##s and !evera#e f yur chice nt ran#e <uice7.

any htels ffer an e+cellent lunch !uffet featurin# a salad !ar, su$ !ar, and several htdishes. ave sme chic"en r fish, aln# )ith a cu$le f ve#eta!le dishes and $ssi!ly a salad.

/r dinner, "ee$ it li#ht, es$ecially if it8s late. Sliced tur"ey r fish )ith steamed ve#eta!les is a

$ssi!ility. 'r a chic"en salad.

n 4ur &ar

%re$aratin !efre yu leave n yur tri$ is the "ey t healthy eatin#P avin# t st$ at a

cnvenience stre aln# the )ay #uarantees yu8ll !e eatin# $r *uality fd. Befre yu leave, $re$are an assrtment f snac"s. Brin# a small cler if they need t !e "e$t cld.

f yu8re $lannin# t # car cam$in#, fill yur cler )ith several $re$ared r $re6c"ed meals tma"e yur cam$ c"in# easy and healthy.




'n &am$us

f yu live in a clle#e drm r !ardin# r srrity huse )here meals are $re$ared fr yu, yuhave little say a!ut )hat is $rvided. 4ur $tins are even mre restricted than in a restaurant.st ;institutinal; fd is t hi#h in refined car!hydrates )hich is e+actly the ty$e f fdyu )ant t avid.

When a meal is served, have the animal $rtein and ve#eta!les. inimiAe #rain dishes and avid all !a"ed $rducts. Dn8t have dessert unless it is fresh fruit.

n sme cases, the meal $re$aratin staff may !e a!le t $re$are meals fr $e$le )ith s$ecialneeds, such as dia!etics. f yur meal $re$aratin staff can ma"e s$ecial meals, sh) relevant $rtins f this !" t the staff and see if they are a!le t $re$are meals that meet ur#uidelines.

f yu cannt #et enu#h hi#h6*uality $rtein in the meals that are $rvided t yu, then $erha$syu can $re$are $rtein sha"es in yur rm, even if yu dn8t have a refri#eratr. /r e+am$le,

yu culd have a !lender, sme )hey $rtein cncentrate $rtein $)der, and fresh fruit nhand. (s a snac" r meal su$$lement, yu culd !lend $rtein $)der, )ater, and fresh fruit.

(nther $tin t #et an ccasinal meal at a #d restaurant r have a meal at a friend8s huse.

4u may als !e a!le t # t the student unin r n6cam$us fd curt and find salads, su$s, rther fds that may meet the healthy #uidelines in this !".

f yu live n cam$us, it may !e es$ecially hard t cntrl yur diet accrdin# the hi#h standards)e8ve utlined in this !". Oust d the !est yu can. 4u )n8t !e livin# n cam$us frever.




++$2 Healthy (atin Ha!its

What yu eat is mst im$rtant. But h) yu eat is als very hel$ful fr im$rvin# yur health.&reatin# the !est $hysical and emtinal envirnment hel$s yu t $timally di#est andassimilate the fd yu are eatin#. t als reduces $tential increases in crtisl, the stresshrmne that causes $r!lems fr )men )ith %&'S.

ere are sme ti$s fr h) t eat in !est $ssi!le )ay.

M Briefly meditate, r at least ta"e a dee$ !reath t rela+ !efre startin# t eat.

M Dn8t read the ne)s$a$er, )atch TH r discuss un$leasant su!<ects )hile eatin#.

M =at sl)ly. 4u8ll eat less and en<y yur meal mre if yu dn8t hurry. =atin# sl)lyals im$rves yur di#estin.

M &he) yur fd )ell. f yu can8t che) it )ell, dn8t eat it.

M /inish )hat yu8re che)in# !efre yu $ut mre fd int yur muth.

M (fter eatin#, dn8t eat a#ain until the fd has !een di#ested.

M (vid any fd )hich causes un$leasant feelin#s n mater h) healthy it is $resumed t !e. 4u may !e intlerant r aller#ic t it.

M Dn8t drin" ice )ater r cld !evera#es )ith a meal. The cld )ill st$ di#estin.

M Dn8t eat )hen in $ain, emtinally u$set, tired, r immediately after hard )r".

M =at fds that are clse t rm tem$erature nt refri#erated, nt $i$in# ht7.

M =at less than yu thin" yu need. f yu8re nt sure yu8ve had enu#h, )ait 5610minutes !efre decidin# eatin# mre.

M DnCt s"i$ !rea"fast. =at smethin# 65 times a day. This "ee$s yur !ld su#ar mre !alanced.

M ave sme $rtein each time yu eat. This "ee$s yur !ld su#ar !alanced.

M S"i$ desserts. (s sn as yu8ve finished, #et u$ frm the ta!le and !rush yur teeth.Brushin# yur teeth #ets the taste f fd ut f yur muth and si#nals t yu that yu)n8t !e eatin# any mre fd fr a )hile. f the )eather is #d, ta"e a )al" arund the !lc" r invlve yurself in sme ther activity t ta"e yur mind ff f any desire t havedessert r eat mre fd.




++$3 ,hen Should 1ou (at;

Sme )men )h are cncerned a!ut their )ei#ht, r live a rushed life, ften s"i$ !rea"fast anddn8t each much durin# the day. But )hen they #et hme, they have a !i# dinner and snac" int theevenin#. This is nt )hat yu )ant t dP

ave Brea"fast

esearch su##ests that cnsum$tin f hi#h *uality $rtein at !rea"fast )ill hel$ t !alance yurinsulin, cntrl )ei#ht, sustain yur ener#y and hel$ yu t cntrl yur a$$etite durin# theday.20 Brea"fast shuld nt !e all car!hydrates. t shuld !e a cm!inatin f $rtein,car!hydrate, fat and fi!er.

4u may find that yu are nt hun#ry in the mrnin#, es$ecially if yu are accustmed ts"i$$in# !rea"fast. We recmmend that yu have !rea"fast any)ay. f yu start t re#ularlyhave !rea"fast, yu may !e a!le t devel$ the ha!it f cnsumin# the ma<rity f calriesearlier in the day.

emem!er that, durin# the day, yu are mst active and are mst li"ely t !e !urnin# ff calries

rather than strin# them. S the time t !rin# calries n !ard is earlier in the day, nt later.

eal /re*uency

(lthu#h there is sme disa#reement, mst clinicians recmmend smaller, mre numerus meals frthse )h have !ld su#ar $r!lems.

n this case, yu mi#ht cnsider havin# !rea"fast, a mid6mrnin# snac", lunch, a mid6afternnsnac", and dinner. 'nly if necessary and if yu are nt ver)ei#ht )uld yu have a smallsnac" in the evenin#.

Whether yu eat , , 5 r 3 times a day, try t eat n a re#ular !asis. ( study f ten ver)ei#ht)men at the -niversity f Nttin#ham in the -.>. sh)ed that re#ular meals resulted in mildly

reduced calrie inta"e, reduced insulin after a meal, reduced chlesterl, and increased !urnin#

f calries.

21

)ever, chse yur in6!et)een meal snac"s carefully. They shuld !e small, and e+cluderefined, $rcessed fds as much as $ssi!le. ( study frm @te!r# -niversity in S)edensh)ed that ver)ei#ht $e$le did mre snac"in# than nrmal6)ei#ht $e$le, !ut they favreds)eet, fatty fds.22 n ther )rds, it8s '> t snac", $rvided yu avid unhealthy, fattenin#fds.




Dinnertime

Dinner shuld nt !e yur lar#est meal f the day. stly li"ely, yu8ll !e inactive after dinner andthen # t !ed. /e) f the calries yu eat )ill !e !urned ff !y $hysical activity, s there8s nneed fr a lar#e, calrie6laden dinner meal and late ni#ht snac"in#.




++$4 Tips for Increasin 1our Fertility

ere are sme *uic" dietary ti$s fr im$rvin# yur chances f !ecmin# $re#nant and havin# asuccessful $re#nancy. any f these $ints are revie)ed in mre detail else)here in the !".

St$ the Oun" /d

Oun" fd is any fd that hi#h in calries !ut l) in nutritin. These calries are called ;em$tycalries;. Oun" fds are ty$ically hi#h in refined car!hydrates, s)eeteners and $r *uality

fats. They are attractively $ac"a#ed and $resented, and are easy t cnsume. They als taste#d.

Befre eatin# any hi#hly $rcessed fd, l" at the la!el and as" yurself, ;D really need t eat

this;9

=at Whle /ds

The cnverse f st$$in# <un" fds is t increase cnsum$tin f )hle fds. Whle fds arethe essence f the diet in this !". Whle fds #ive yu the nutritinal factrs yu need t !rin#yur hrmnes clser t nrmal and all) yurself t !ecme fertile.

Whle fds are thse that have nt !een $rcessed. f yu )ent t a friend8s huse and she

ffered yu a #lass f a$$le <uice, a cu$ f a$$lesauce, r an a$$le, )hich )uld yu chse9

=ven if the a$$le <uice r a$$lesauce )as mre a$$ealin#, yu )uld chse the a$$le. Thea$$le $rvides the !est nutritinal !an# fr the !uc".

e#ardless f )here yu are r )hat yu are din#, $t fr )hle fds )henever $ssi!le.

@ 'r#anic

=very year, hu#e *uantities f chemical $llutants are added t ur envirnment. Sme f itinevita!ly ends u$ in ur fd su$$ly. Nearly all f these chemicals are t+ic t yur !dy and

sme are ;hrmne mimics; r ;hrmne disru$ters; that can reduce fertility.

n additin, mnculture has de$leted ur sils f nutrients. /d may a$$ear the same !utactually cntains l)er *uantities f nutrients.

4u can minimiAe these $r!lems !y !uyin# r#anic fds, r !y #r)in# sme f yur )nfds.




(vid @enetically dified /ds

'ver the $ast fe) decades, cr$s have !een #enetically mdified in rder t increase cr$ yieldsand t im$rve their $rcessin# and mar"etin# characteristics. This increases $rfits fr fd#r)ers, $rcessrs and distri!utrs. 4u can rest assured that #enetically mdified fds )ere ntcreated in rder t im$rve yur health.

@enetically mdified cr$s have !een intrduced n a truly massive scale. t8s t early t "n)h) these altered fdstuffs )ill affect yur fertility. -ntil the fd industry can $rve t yu that#enetically mdified fds d nt im$air yur fertility, it8s !est t avid them.

Balance 4ur =ssential /ats

%e$le )h cnsume a ;mdern; diet f $rcessed fds have an im!alance f =/(s essential

fatty acids7. These fats are essential !ecause yu cannt live )ithut them, and yu must #et themfrm yur fd. There are t) #ru$s f essential fats: me#a63 and me#a6. st $e$le

cnsume t much me#a63 and nt nearly enu#h me#a6.

-ntil yu restre this dietary !alance, it )ill !e ne+t t im$ssi!le fr yur hrmne t #etthemselves !ac" int a healthy !alance s that yu can cnceive.

inimiAe @luten @rains

( lar#e se#ment f the $$ulatin is intlerant f #luten, a su!stance fund $rimarily in )heat, ryeand !arley. Sme )men )ith #luten intlerance have im$aired fertility.

Wheat is !y far the !i##est surce f #luten, since )heat is fund in nearly all !a"ed #ds, as )ellas thusands f $rcessed fds. @luten8s effect may !e indirect in that it dama#es the linin# fthe intestines and thus reduces a!sr$tin f essential nutrients frm fd. The #luten itself maytri##er an undesira!le immune res$nse.

ave %lenty f /i!er

Dietary fi!er is necessary fr $timal e+cretin f hrmnes such as estr#en7 via the stl. t

als sl)s d)n a!sr$tin f fds s that !ld su#ar is mre sta!le.

f yu eat )hle fds, yu )ill #et all the fi!er yu need. f yu eat refined r $rcessed fds,yu may need t add su$$lemental fi!er t yur diet. )ever, addin# fi!er t a $rcessed fddiet is nt nearly as !eneficial as sim$ly eatin# )hle fds.

educe Saturated /at

( diet hi#h in saturated animal fats tends t increase estr#en. Wmen )ith %&'S may already

have an estr#en level that is t hi#h relative t $r#esterne and thus have difficulty vulatin#.




n additin, a diet that is t hi#h in saturated fats im$airs the meta!lism f =/(s essentialfatty acids7, creatin# disrdered cell functin that can $er$etuate hrmnal im!alances.

Wmen )h are n $$ular ;l) car!; diets t lse )ei#ht may !e cnsumin# t muchsaturated fat.

&han#e 4ur &ar!s

Ntice that )e did nt say ;cut the car!s;. We said ;chan#e the car!s;. 4u have a !etterchance f restrin# fertility if yu #et rid f $rcessed car!s and rely mre n un$rcessed car!s.

4u can find un$rcessed car!s mstly in )hle ve#eta!les and )hle fruits, and als nuts andseeds. They are als fund in #rains and le#umes, althu#h )e recmmend yu restrictcnsum$tin f them.

4u )ill find undesira!le car!s in nearly all $rcessed, manufactured fds.

educe (lchl

While tryin# t cnceive, studies su##est yu can im$rve yur fertility !y shar$ly curtailin#yur cnsum$tin f alchlic !evera#es.

educe Stress

Stress hrmnes disru$t yur ther hrmnes, includin# yur re$rductive hrmnes. They als

cause yu t #ain )ei#ht and )rsen insulin resistance. T !ecme fertile, fcus n reducin#surces f stress in yur life.

=+ercise

=+ercise reduces insulin resistance, reduces !dy fat, and $rvides a hst f ther health !enefits. e#ular e+ercise can enhance fertility fr mst %&'S )men.

Ese Wei#ht

f yu fll) the advice a!ve, yu shuld lse fat )ei#ht. t8s hard t say h) much )ei#ht yu

)ill lse, !ut studies sh) that even a 5J610J reductin in )ei#ht si#nificantly im$rves thea!ility t !ecme $re#nant.

educe nsulin esistance

f yu fll) the advice a!ve, and thru#hut this !", yur insulin $r!lems shuldsu!stantially diminish. (s insulin resistance declines, yur teststerne shuld als decline and




yur re$rductive hrmnes )ill !e mre a!le t esta!lish their $r$er relatinshi$ s that yucan vulate and !ecme $re#nant.

s 4ur %artner /ertile9

Dn8t verl" yur $artner. 'ver the $ast 30 years r s, there has !een a si#nificant decline in thefertility f many mammals n the $lanet, includin# humans. ale and female fertility have !thdeclined. ale s$erm cunts and mtility have dr$$ed dramatically.

f yu haven8t !een a!le t cnceive, !ut yu are vulatin#, it )uld !e )ise fr yur $artner thave his s$erm chec"ed fr *uantity and via!ility.

&nsider Nutritinal Su$$lements

Nutritinal su$$lements are ne )ay t hel$ ti$ the !alance f yur hrmnes in the ri#ht

directin. /r e+am$le, there are a cnsidera!le num!er f su$$lements that im$rve insulinsensitivity t sme de#ree. There are ther su$$lements that may hel$ directly )ith !alancin#yur re$rductive hrmnes.

&nsult )ith a licensed health $rfessinal )h "n)s a!ut nutritinal su$$lementatin andh) t use it t im$rve hrmne functin and increase yur fertility dds.




+-$+ Prepare for Success

( $rimary secret t any successful endeavr is $re$aratin. %re$aratin means $lannin# ahead,thin"in# $sitively and devel$in# a )illin# attitude that )ill all) yu t ma"e sme chan#es inyur life. %re$aratin is half the e*uatin fll)6thru#h is the ther half.

enu %lans I eci$es

(s yu "n), there are t) levels f the healthy %&'S diet: the ecmmended Eevel, and theaintenance Eevel. st )men )ill start at the ecmmended Eevel and cntinue )ith it untiltheir sym$tms im$rve. 'nly thse )ith minimal $r!lems may decide t start at theaintenance Eevel.

Since yu8ll $r!a!ly !e startin# at the ecmmended Eevel f the diet, )e8ve laid ut aecmmended Eevel 06day meal $lan, $lus a lt f ecmmended Eevel reci$es t # )ith it.We understand that this level f the healthy %&'S diet )ill !e a hu#e chan#e fr yu. Tim$rve yur dds f success, $lease revie) ur 06day meal $lan and its reci$es. -se it as a#uideline fr the fds yu )ill !e $re$arin# and eatin#.

The ecmmended Eevel fd lists and reci$es include sme fds that may nt !e easilyavaila!le t yu. We have $rvided a variety f reci$es that include different fds, s chances areyu8ll find a reci$e t yur li"in#. (ls, yu can su!stitute fds in ur reci$es, s ln# as thesu!stitute fd is n ne f ur ecmmended Eevel fd lists.

4u can see the meal $lan and reci$es a little later in this !".

Sh$$in#

Since the %&'S diet is $rimarily cm$rised f un$rcessed, )hlesme fds, yu mi#ht ta"e afield tri$ t yur lcal fd c6$ r health fd stre. (lthu#h the %&'S diet des nt re*uire yut sh$ any)here !ut yur lcal mar"et, itCs a )rth)hile adventure t familiariAe yurself )ithther surces f su$$ly.

any natural fd $rviders are dedicated t su$$rtin# individuals )ith s$ecial dietary needs. Tthat end, they su$$ly free6ran#e, r#anic meats, fish and $ultry, r#anic ve#eta!les and fruits, salt6free her! and s$ice cm!inatins, r#anic teas and deli fds that fall )ell )ithin the ran#e f urdiet recmmendatins.

f yu live in the -nited States, there are many t chse frm Whle /ds, Wild 'ats, Ne)Seasns and cmmunity fd c$eratives, t name a fe)7. There are als a num!er f trusted $rviders frm )hm yu can $urchase sme items nline.




Wherever yu sh$, !e sure t $lan ahead. f yu sh$ nce a )ee", $lan yur menus the ni#ht !efre s yuCll !e sure t #et everythin# yu need. tCs als useful t $lan yur menus s yuCllhave leftvers f yur favrite reci$es t eat as snac"s, !rea"fasts and lunches.

( s$ecial nte a!ut fresh $rduce: it ra$idly lses its nutrient value after it is harvested, even if it

;l"s; fresh. f yu can, )e su##est yu sh$ fr $rduce t)ice a )ee", r n less than nce a

)ee". f yu have unused $rduce that8s ver a )ee" ld in the refri#eratr, thin" a!ut usin# it u$*uic"ly r discardin# it.

4ur Sh$$in# Eist

Befre yu # the su$ermar"et r health fd stre, $lan ut yur meals fr the ne+t fe) days andma"e a list f everythin# yu )ant t #et. Din# s )ill ma"e sure that yu dn8t verl"smethin#. emem!er that $re$aratin is half f the e*uatin fr success

(ls, sh$$in# )ith a list )ill save yu mney !ecause yu )n8t !e as tem$ted t $urchase

im$ulse items.

n the ne+t cha$ter, )e8ve $rvided yu )ith a list f all the fds that are fr the ecmmendedEevel f the %&'S diet. The ecmmended Eevel is the mst strict level. 4u can $rint ut thene+t cha$ter and use it as yur master sh$$in# list. f yu are at the aintenance Eevel instead fthe ecmmended Eevel, yu can add ther items t this list.

'r, "ee$ a list f items yu are l) n $sted n the refri#eratr and add t it as the )ee" #es

!y.

'n6the6@ eals

Eife desnCt al)ays lend itself t healthy and leisurely meal $re$aratin. ThatCs ne f the mainreasns the fast fd and restaurant industries have !ecme s $$ular )ith the #eneral $$ulatin. Wr"in# ln# hurs, lac" f infrmatin r <ust a !usy schedule can sa!ta#e the !est intentins.

S )hen yur dietary needs are utside f the mainstream, yu #et t !e a little mre creative thanusual. WeCve included a fe) *uic" $rta!le fdC reci$es that )e thin" yuCll find !th handy anddelicius. (nd here are a dAen su##estins fr ma"e aheadC c"in# that )ill # a ln# )ayt)ards insurin# yur success:

1. a"e ne animal $rtein laf usin# ran#e6fed, r#anic !eef, Diestel tur"ey, free6ran#e #rundchic"en, r #ame meat.

2. ast r crc" $t a chic"en r a red meat rast.

. a"e ne r t) su$s that can !e frAen and used )hen time is es$ecially ti#ht.






( Nte a!ut /d Dehydratin#

4u8ll ntice )e listed a fd dehydratr. When it is harvest time and fresh ve#eta!les area!undant and ine+$ensive, yu may )ish t dehydrate sme and use them later fr snac"s r

su$s. 'r, yu may als decide t ma"e yur )n fish r meat <er"y fr snac"s. Salmn <er"y is

#d snac" $ssi!ility.

We su##est that yu d nt dehydrate fruits. Dehydrated fruit )ill have cncentrated amunts ffruit su#ar, )hich is nt hel$ful t sme )men )ith %&'S.

(lthu#h dehydratin is a #reat )ay t $reserve fds r create snac"s, dehydrated fds shuld nt !e a $rimary element f yur diet. %refera!ly, yu )ill cnsume fresh, )hle fds. /resh, )hlefds have a l)er calrie density than dehydrated fds.

When dehydratin# fds, dn8t sa" in su#ar r salt !rines first. insin# in lemn <uice and)ater is acce$ta!le and hel$s retain clr.

f yu use dehydrated ve#eta!les in a reci$e, yu8ll have t add mre li*uid than if yu8re usin#fresh r frAen ve#eta!les.

Time6Savin# Ti$s fr the &"

1. (fter yu have determined yur menu $lan fr the ne+t fe) days r fr the )ee", thin" a!uth) t use leftvers frm certain meals fr lunches r future meals.

2. D yur c"in# in !atches. %lan 2 r times $er )ee" t d a cu$le hurs8 )rth f

c"in#, $ssi!ly a )ee"end afternn, and 1 r 2 evenin#s durin# the )ee".

. dentify )hich evenin#s yu need ;*uic" $re$; meals, and then rela+. -se fds yu have $reviusly $re$ared, use leftvers, r try ;*uic"; reci$es such as a stir6fry. f yu8re really $ressed fr time, cnsider a meal re$lacement sha"e.

. &" lar#er *uantities than yu need fr 1 meal. 4u then use the leftvers fr the ne+t day8slunch, r $erha$s even anther meal. t8s easy t seasn fds, add 1 r 2 ne) sim$lein#redients, r sim$ly ma"e a su$ ut f leftvers.

5. a"e a very lar#e salad t last fr 26 days. >ee$ the sliced tmates r cucum!ers in a

se$arate cntainer, and add )hen ready each time t eat sme salad.

3. >ee$ yur "itchen stc"ed )ith ;emer#ency; *uic" meal items tuna, healthy canned su$,etc.7.

?. When yu have e+tras left, cnsider freeAin# certain items such as su$s.

. >ee$ utensils handy. Dn8t tuc" "itchen tls a)ay in ca!inets and dra)ers yu8ll )aste timedi##in# fr them. f yu have the rm, $ut utensils 6 s$atulas, )den s$ns, tn#s 6 in acntainer n the cunter, and r#aniAe ther items !y use.




. Wash and dry yur $rduce and #reens as sn as yu #et hme frm the stre. Then, )henyu8re c"in#, yu can <ust thr) thin#s t#ether. Washin# salad #reens )n8t ma"e thems$il faster 66 !ut yu must dry them thru#hly in a salad s$inner, then $ut them int a Ai$6lc" $lastic !a#.

10. inimiAe mess and sim$lify. -se c")are that du!les as servin# $ieces. (ls try a hand !lender. 4u can $uree su$s and sauces directly in the $t, )hich saves the tedius transferfrm a fd $rcessr.

11. Dele#ate. f yu8re the desi#nated c", assi#n yur $artner r family mem!er a tas", li"ech$$in# ve#eta!les. Eet the "ids set the ta!le and $ur !evera#es. (fter dinner, they canhel$ )i$e the cunters and )ash dishes. Dele#atin saves yu at least half an hur in the"itchen.




+-$- Shoppin *ist for Recommended Diet *e/el

ere8s a list f fds fr the ecmmended Eevel f the healthy %&'S diet. 4u can use it as achec"list )hen yu # sh$$in#, r use it t #et ideas fr yur sh$$in# list.

He#eta!les He#eta!les ctd.7alfalfa s$ruts $ric"ly $ear artich"e $urslaneas$ara#us radish, radish s$rutsavcad scallins !eet t$s shallts !ell $e$$ers sea)eed, "el$ !" chy $a" chi7 s$inach

!rccfl)er strin# !eans, )a+ !eans !rccli summer s*uash 6 cr"nec", $atty $an !rccli raa! ra$ini7 S)iss chardBrussels s$ruts turni$ #reensca!!a#e )ater chestnutscaulifl)er )atercresscelery Aucchini s*uashchicrychili $e$$ers /ruits&hinese lettuce a$$lechives a$rict

cilantr !ananacllard #reens !lac"!erriescucum!er !lue!erriesdai"n radish cherriesdandelin #reens ccnute##$lant cran!erriesendive fi#escarle #ra$esfennel "i)i#arlic "um*uat"ale lemn

"hlra!i l#an!errieslee"s man#lettuce #reen, maine7 nectarinemushrms $a$ayamustard #reens $each"ra $ear nins $lums $arsley $runes $ea $ds, $ea vines







Nuts and Seeds ra)7 /ishalmnds !ass !raAil nuts clamscashe)s cdchestnuts cra!

fil!erts haAel nuts7 haddc" fla+ seeds hali!utmacadamia mac"erel $ecans mahi mahi $ine nuts mussels $istachis unsalted7 $llac" )alnut salmn

sardines in )ater7

Ee#umes scall$s !ean s$ruts shrim$ $ea s$ruts sna$$er

sle@rains tila$ianne trut

ther ecmmended fish

Dairy %rductsnne Bevera#es

#reen tea

eat her! tea !eef, lean $urified )ater !uffal s$ar"lin# )ater lam!, lean

liver 'ils $r", lean fla+ seedra!!it hem$)ild #ame macadamia nut

live

%ultry )alnutchic"en

&rnish #ame hen=##s me#a $referred7#ame !irdsstrich

$heasanttur"ey






+-$0 Handy Coo#in Tips

These are sme f ur thu#hts a!ut c"in#. There are dAens f c"!"s yu can cnsult fradditinal infrmatin, ti$s and reci$es.

&"in# He#eta!les

Try nt t micr)ave. We "n) itCs a *uic" and easy methd f c"in# that hel$s #et a mealn the ta!le fast, !ut yu need t "n) that micr)avin# yur ve#eta!les destrys theirnutritinal value mre than any ther methd f c"in#. icr)avin# a$$ears t !e es$eciallydestructive t flavnids and $i#ments in ve#eta!les that are s im$rtant t yur #d health.&ntrary t $$ular !elief, !ilin# r $ressure c"in# fd is much less destructive than

micr)avin#.

Kuic"ly steamin# ve#eta!les is the !est )ay t #et the mst fd value frm yur ve#eta!les. tCs !etter than !ilin# r $ressure c"in# and is vastly !etter than micr)avin#.

) T Steam He#eta!les

-se a stc" $t that has a ti#ht fittin# cver. %ut yur ve#eta!les int a !am! r stainless steelsteamer !as"et and cver the !ttm f the $t )ith enu#h )ater s that it des nt !il dry !ut nt

enu#h t cver any f the ve#eta!les )hen at a !il. Brin# )ater t a l) !il and c" until their

clr !ri#htens and they are still a little crunchy, chec"in# them $eridically )ith a fr". Steamin#nly ta"es a fe) minutes.

&"in# Eeafy @reen He#eta!les

There are several )ays t c" leafy #reen ve#eta!les. With any f these c"in# methds,

!e#in !y )ashin# and stemmin# yur #reens. 4u can )ash them !y !rea"in# ff each leaf and)ashin# it )ith !th hands, r $lacin# a *uantity f ve#eta!les in a clean !)l r tu! )ith )ater and15 6 20 dr$s f #ra$efruit e+tract $urchased at any health fd stre7 t disa!le micr!es. (ll)them t sa" fr 5 minutes, then rinse thru#hly.

Stem lar#e leafy ve#eta!les !y !rea"in# ff the tu#h stem if it8s a tender #reen. f it8s a tu#her#reen, cut ut the center ri! frm the leafy $rtin and discard aln# )ith the stem.

Blanched @reens see reci$es7M &h$ int stri$s.

M Brin# )ater t !il in $t

M %ut ve#eta!le int !ilin# )ater and stir fr a!ut 20 secnds, r until tender. Memve frm )ater and drain.

M (dd minced #arlic, ch$$ed nins and live il t taste.




Steamed @reens

M &h$ int stri$s.

M n a fryin# $an, sautU sme #arlic andFr nins, addin# 162 ta!les$ns f live il. M

When nins r #arlic are sft, add yur leafy #reens.

M (dd a little )ater and cver. Eet simmer n mderate heat. Stir and chec" fr tenderness

every 65 minutes.M emve )hen tender and clr is !ri#ht #reen.

Sme #reens, es$ecially the hardy, thic"6stemmed nes such as mustard, !rccli ra!e, rcllards7 may taste and l" !etter )hen !iled r !lanched rather than steamed.

SautUed @reens

M &h$ int stri$s.

M (dd 162 ta!les$ns )ater in fryin# $an. Turn n mderate heat. M

(dd 162 ta!les$ns f live il.

M (dd fresh minced #arlic r minced #in#er, and !r)n it very li#htly. M(dd ch$$ed nins.

M (dd 1F cu$ )ater, cver and simmer fr ne minute. M

(dd tamari t taste.

M emve.

'ther deas fr &"in# @reens

M (dd trn #reens t su$s and ste)s fr clr and im$rved nutritin. (dd #reens a!ut10 minutes !efre the dish is finished. Blanch strn#er tastin# #reens !riefly !efre

addin# t su$s.

M -se sautUed s$inach, !eet #reens, )atercress, r chard as a !ed fr !a"ed r #rilled fish.

Stir6/ryin#

Stir6fryin# is a #reat alternative t $an r dee$ fryin#. tCs a *uic" ne6dish meal that is !thtasty and cnvenient.

(lmst anythin# can !e stir6fried. 4u can use a )" if yu have ne ther)ise a dee$6sided nn6stic" s"illet )ill d. Be#in )ith e*ual amunts f il and )ater nt <ust il7 t heated $an. (ddch$$ed meat, $ultry r fish, stirrin# *uic"ly until )ell cated )ith ilF)ater mi+ture. &" until

almst dne and then add ch$$ed ve#eta!les. &ntinue stirrin#, r, nce yu add the ve#eta!les,turn d)n the heat, cver ti#htly and $an6steam.

&"in# /lesh /ds

D nt $an fry, dee$ fry, sm"e, r !ar!e*ue flesh fds. These c"in# methds createcarcin#enic su!stances in yur fd.

/lesh fds may !e !riled, !a"ed, steamed, stir6fried, r c"ed in su$s.




(l)ays remem!er t remve s"in frm $ultry !efre eatin#.

=##s

=##s shuld !e $ached r !iled until the yl" is sme)hat hard. -nderc"ed e##s very sftyl", runny e##s7 may still cntain via!le micrr#anisms such as viruses7 that are detrimentalt health.

D nt fry r scram!le e##s r ma"e an melet. /ryin# and scram!lin# e+$ses the chlesterl inthe e## t e+cessive heat and +y#en. The result can !e chlesterl +ide, the "ind fchlesterl that causes dama#e in yur !dy.

&"in# )ith /ats I 'ils

Tem$erature

When c"in# a fatty fd, r c"in# )ith il, use a l) r mderate level f heat, in rder tminimiAe de#radatin f the fats and ils and creatin f carcin#enic su!stances.

-se Water [ 'il.

The safest )ay t fry is t add sme )ater first. This cls the surface f the $an and createssteam, )hich $rtects the il frm the air. (fter the )ater, add the il.

f yu8re c"in# ve#eta!les and yu refuse t use )ater, $ut the ve#eta!les in the $an !efre

addin# the il. This )ill cl the surface and create sme )ater va$r, thus $rtectin# the il t smee+tent.

-se l) heat if $ssi!le. &ver $an t cntain )ater va$r.

(cce$ta!le &"in# 'ils.

/r c"in#, the ils mst tlerant f heat are thse that are the mst saturated: !utter, lard, rccnut r $alm "ernel il.

nunsaturated fats such as live il are nt as *uite as safe as saturated fats !ut are still

acce$ta!le.

/r c"in# )ith il, )e su##est usin# e+tra vir#in live il r !utter.

Wrst 'ils fr &"in#

Bttled $lyunsaturated ils in #eneral are nt suita!le fr fryin#, !a"in# r c"in#. =+am$lesinclude fla+seed, crn, canla, saffl)er, $eanut, almnd, and similar ils.




&mmn su$ermar"et !ttled ils are nt suita!le fr cnsum$tin !y $e$le )h )ant t !ehealthy, re#ardless f )hether yu use them fr c"in# r unc"ed in salad dressin#s rsauces. They are made frm *uestina!le in#redients, are hi#hly $rcessed and are hi#h intrans6fats.

Bttled ils that say ;fr c"in#, fryin#, and !a"in#; are misleadin# yu, since !y definitin, all f

them are unsaturated ils and are su!<ect t +idatin and destructin )hen they are heated.=+am$les are cttnseed, $eanut, r canla ils. This is mar"etin# terminl#y, )ith nreference t health cncerns.

e6-se f &"in# 'ils

Never re6use c"in# ils. (l)ays discard any il r fat used in c"in#. e6heatin# and reusin#any il r fat enrmusly increases the amunt f free radical mlecules it cntains. These unsta!lefree radical mlecules seriusly dama#e yur cells and cause chrnic health $r!lems such as hi#h !ld $ressure, cardivascular disease and mre.

By the )ay, il re6use is a ma<r reasn )hy yu shuld never eat /rench fries in a restaurant. Nearly all fast6fd utlets re6use their /rench fry c"in# il ver and ver a#ain.

/d Dehydratin

f yu have the time, usin# a fd dehydratr may !e useful, es$ecially fr creatin# healthy

snac"s. /r e+am$le, yu culd dehydrate ve#eta!les such as Aucchini s*uash r tmates. 'r yuculd dehydrate salmn r !uffal stri$s t create yur )n <er"y. Dehydratin# all)s yu t ta"eadvanta#e f seasnally l) $rices fr $rduce, fish r meat 66 yu can !uy a lar#er

*uantity and dehydrate much f it fr use at a later time. Dehydrated fds can !e used in su$s, r

sa"ed and then $re$ared as a dish.

)ever, )e recmmend that yu nt dehydrate any fruits. Dehydrated fruits cntaincncentrated amunts f fructse. n a cncentrated frm, fructse is undesira!le.

Dehydrated ve#eta!les r fish r meat ma"e a #d snac" r meal su!stitute if yu are travelin# rin a situatin )here yu8re nt a!le t #et a re#ular meal.

y#iene

@d "itchen hy#iene )ill # far t $revent illness in yu and yur family. a) $rduce and ra)flesh fds all have !acteria r ther micrr#anisms n them. S ta"e ste$s t "ee$ yur fdand yur "itchen clean.

icr!ial infectins d nt cause %&'S and infertility, !ut they can cntri!ute t systemicinflammatin, #astrintestinal mala!sr$tin f needed nutrients, liver stress, r $ssi!ledistur!ance f sme hrmnes.






+0$+ Daily )eal Plans for 08 Days

Day 1 Day 3 Day 11 Day 13 Day 21 Day 23Day 2 Day ? Day 12 Day 1? Day 22 Day 2?Day Day B Day 1 Day 1B Day 2 Day 2B

Day Day Day 1 Day 1 Day 2 Day 2Day 5 Day 10 Day 15 Day 20 Day 25 Day 0

( ne6mnth meal $lan is laid ut fr yu n the fll)in# $a#es. This meal $lan is fr thse fyu )h aren8t sure a!ut )hat t eat, r are l"in# fr ideas fr meals that meet theecmmended Eevel dietary #uidelines in this !". 4u are nt ;re*uired; t fll) this meal $lan as )e8ve laid it ut. %lease let yur )n $references and creativity $lay a rle in the fdsyu $re$are and eat.

/d %rtins

We are nt dictatin# t yu the amunt f fd yu can eat at a meal. /rm time t time )ema"e su##estins n the amunt f a s$ecific fd. But #enerally, yu )ill have t !e the <ud#e f

)hat yu need.

/r e+am$le, if yu have ;!a"ed trut; fr dinner, shuld yu eat 1F, 1F2, r a )hle trut9 tde$ends n the siAe f the trut. t als de$ends n )hether yu are active r sedentary, lean rver)ei#ht, insulin resistant r nt, have a lar#e !dy frame r nt, )hether yur meta!lism is

slu##ish r nt, and h) much ther fd yu have !een eatin# that day.

Be mderate and use #d <ud#ment. (s a #eneral #uideline, )e su##est a$$r+imately 65unces f animal $rtein at a meal.

f yu need mre s$ecific #uidance a!ut meal $rtins r cm$nents, )e recmmend yucnsult )ith a licensed natur$athic $hysician r re#istered dietician.

/r mre infrmatin a!ut $rtins, see the %rtin &ntrl cha$ter.

eci$e %rtins

Sme f the reci$es are intended t $rvide fr mre than ne meal r fr mre than ne $ersn..

Su$$se, fr e+am$le, that yu8re #in# t have Tur"ey eat Eaf fr dinner. 'ur Tur"ey eatEaf reci$e )ill $rvide cnsidera!ly mre fd than yu shuld eat at ne meal. 'ur intentin isthat yu share that meat laf )ith yur family, r "ee$ the remainder as a leftver fr a future meal.We d nt intend that yu eat the )hle thin# at a sittin#P




&alrie estrictin

Sme f yu )ith a )ei#ht $r!lem may have fund that ;cuntin# calries; is the nly )ay yu cancntrl yur )ei#ht. f calrie cuntin# )r"s fr yu, $lease cntinue t cunt. /re+am$le, if yu are n a Wei#ht Watchers $r#ram and have a ma+imum num!er f calries yumay cnsume, there are a lar#e num!er f nline calrie cunters n the nternet that yu may use t

calculate the calrie cntent f any meal cm$nents in this !".

)ever, ur diet has a l) calrie density, meanin# that there are relatively fe)er calries in avlume f fd. Therefre yu may find that yu can eat mre fd than $reviusly )hile"ee$in# the ttal calrie cunt the same.

/r mre infrmatin, see the s &alrie estrictin a @d dea9 cha$ter.

Snac"s and eal /re*uency

Sme individuals d )ell n three meals a day )hile thers need t snac" in !et)een meals.The daily meal $lans include snac"s in additin t the daily meals. 4u are nt re*uired tcnsume snac"s a day, r any snac"s at all.

ndividuals )ith !ld su#ar fluctuatins r an a$$etite disrder may find snac"s hel$ful frmaintainin# a feelin# f )ell6!ein# and stayin# n the diet.

The est f the /amily

The rest f the family )ill $r!a!ly nt !e eatin# li"e yu are, althu#h they )uld almst

certainly !enefit as )ell.

us!ands, children and teena#ers are accustmed t their favrite fds and may nt )ant t

ma"e any chan#es. n this case, $re$are yur )n meal !ut ma"e u$ smethin# e+tra fr them.

Su$$se, fr e+am$le, yu8re havin# stea", steamed ve#eta!les and a salad. %re$are fr the therfamily mem!ers a side dish that they )uld li"e. ay!e it )uld !e !a"ed $tat, r rice rsme /rench !read. They can use a variety f sauces r dressin#s t ma"e their ve#eta!les andsalad taste !etter.

We recmmend that yu sit d)n )ith family mem!ers and e+$lain )hy yu are eatin# the )ay

yu are. (s" the adults and lder children t revie) the early cha$ters f this !" s theyunderstand the need fr yur chan#es.

f yu have family mem!ers such as hus!and r lder children7 fr )hm creatin# additinalelements fr a meal is nt enu#h, )r" ut a $lan )ith them !y )hich they !ecme res$nsi!lefr their )n meals. With yun#er children, yu have the $$rtunity t teach them )hat yuare learnin#, includin# that yu )ant t hel$ them avid devel$in# eatin# ha!its that are nt#d fr them.

4u can frame this as yur <! as a lvin# $arent and $artner. avin# learned a!ut ne) ha!its




that affect health, it is yur <!, yur lvin# cmmitment t them, t share it )ith them. 4u tell thelittle nes nt t run ut int the street yu tell the lder nes t avid alchl and dru#s 6)hy nt hel$ them als understand )hat yu are learnin# a!ut fd and $timal nutritin, !ecause yu lve them and )ant them t !e )ell.

Bin#e =aters

We "n) that sme f yu eat t much fd, r are cm$ulsive !in#e eaters. We "n) this !ecause yu have tld us s.

The healthy %&'S diet is desi#ned t #radually reduce the ur#es t cnsume lts f fd. Butuntil yur hrmnes are !alanced and ther issues in yur life reslved, )hat shuld yu d )henyu "n) yu are #in# !in#e ut9

The first a!slutely necessary ste$ is t have n tem$tin# $rcessed fds in the huse, rany)here in yur $r+imity. %lease stay )ith the fds n ur diet ther)ise yu are <ust

s$innin# yur )heels.

f yu have a cm$ulsin t eat until yur stmach is !urstin#, and yu "n) nthin# is #in# tst$ yu, start eatin# ve#eta!les frm ur ecmmended r aintenance Eevel list frve#eta!les. a"e them mre taste !etter )ith ne f the sauces r dressin#s in ur eci$esectin.

=+am$le: nstead f eatin# a #alln f ice cream and a !a# f c"ies, have n hand ne

cntainer f salsa and ne cntainer f #uacamle. i+ the t) cntainers. %re$are a hu#esalad r steamed ve#eta!les. (dd sme chic"en slices if yu have any n hand. %ut thesalsaF#uacamle mi+ n t$ and mi+ it in a !it. Then start eatin#. The #uacamle mi+ )ill

$rvide the fat and the smth muth feel yu li"e. The ve#eta!les )ill have sme f the car!syu crave. The chic"en )ill hel$ yu feel fuller and $rvide nutritinal !alance. f yu arecm$elled t !in#e, this is a much less unhealthy )ay t d it.

f yu8re a !in#e eater, it8s im$rtant t #et hel$ t chan#e that !ehavir. We are ntrecmmendin# the a!ve #uacamle6and6salsa meal as a healthy slutin, nly as a sli#htly

healthier !ehavir in a mment f need. Bin#e eatin# indicates an unmet need that yu deserve thave addressed. Bin#e eatin# and ther eatin# disrders are cm$le+ !ehavirs )ith many causes66 sme may !e emtinal, )hile sme may !e chemical. (ll f these issues can !eaddressed )ith e+$ert hel$. We ur#e yu t see" $rfessinal cunselin# t hel$ yu thru#h anydisrdered r e+treme eatin# !ehavirs.

ecmmended vs. aintenance Eevel

The healthy %&'S diet has t) levels: ecmmended, and aintenance.

The ecmmended level is fr thse )h have tru!lesme %&'S sym$tms, )ei#htchallen#es, fertility $r!lems, r a!nrmal hrmne la! test findin#s.




The aintenance level is fr thse )hse %&'S $r!lems have si#nificantly diminished, r)hse $r!lems are mild. The aintenance level includes fds that are nt all)ed at theecmmended level.

The fll)in# ne6mnth meal $lan cnsists almst entirely f fds frm the ecmmended

level f the healthy %&'S diet, )hich is the mst strin#ent.

(t sme $int, yu may decide t add fds frm the aintenance level f the diet. When thisha$$ens, yu can still use the meal $lans, !ut n) yu can include additinal fds. 4u can alsmdify the reci$es t include the additinal fds.

enu tems )ith an (steris" Z7

When yu encunter an item in yur daily meal $lan that has as asteris" after it, that means there is areci$e fr that item in the eci$es sectin f the !".




Day +

Brea"fast

S$inach and =##sZTea #reen r her!al7

rnin# Snac" $tinal7

&herry tmates and 1F handful f )alnut $ieces

Eunch

&hic"en SaladZ, enu#h s that yu feel satisfiedTea #reen r her!al7

(fternn Snac" $tinal7

1 tan#erine and 56 almnds

Dinner

Basic Stir6/ryZ

Dessert r =venin# Snac" $tinal7

5 thin slices f <icama and 36 cashe)s

%re$aratin fr Tmrr)

%ut flan" stea" in eat arinade N. 1 r N. 2Z and refri#erate verni#ht.




Day -

Brea"fast

26 &a!!a#e ll -$sZTea #reen r her!al7

rnin# Snac" $tinal7

1 $iece fruit frm ecmmended Eevel list and 63 fil!erts

Eunch

1 'strich Bur#erZ su!stitute )ith tur"ey if yu )ish7&h$$ed saladZ as much as yu )ish7Tea #reen r her!al7

'

Eeft6ver Stir6/ryTea


26 small sardines $at dry if $ac"ed in il7

r1F handful )alnuts

Dinner

63 A. arinated /lan" Stea"Z

S)iss chard I sliced Aucchini s*uash, steamed as much as yu )ish7 1Fcu$ dai"n radish, sliced


3610 !a!y carrts

%re$aratin fr Tmrr)

&le sla) fr lunch.




Day 0

Brea"fast

uevs anchersZ

rnin# Snac" $tinal7

1 teas$n almnd !utter n celery stic"s

Eunch

63 A. leftver arinated /lan" Stea"Z

&le sla)Z


1F handful $um$"in seeds and 5 !a!y carrts

Dinner

Euisiana @um!Z


1F2 a$$le andFr 36 ra) cashe)s

%re$aratin fr Tmrr)

Nne




Day 2

Brea"fast

/rittataZ@reen r her!al tea

rnin# Snac" $tinal7

small slices <icama and 1F handful seeds r nuts yur chice7

Eunch

Euisiana @um!Z leftver frm yesterday7Tea #reen r her!al7


andful f #ra$es56 ra) $ecans

Dinner

er! and @arlic Eam! &h$sZasted He#eta!les N. 1Zer! tea


1F2 #ra$efruit

%re$aratin fr Tmrr)

ast a tur"ey !reast fr Tur"ey &itrus Salad 6 tmrr)8s !rea"fast.

Deviled e##s fr lunch.




Day 3

Brea"fast

Tur"ey &itrus SaladZ@reen tea

rnin# Snac" $tinal7

Su#ar sna$ $eas r ve#eta!le stic"s7 di$$ed in (sian Dressin#Z

Eunch

Deviled =##sZBasic @arden SaladZ


1F cantalu$e and 1F handful )alnuts

Dinner

er! and @arlic %etite SirlinZ

an# SalsaSteamed (s$ara#usZ

Small #arden salad


&arrt stic"s and macadamia nuts

%re$aratin fr Tmrr)

Sa" fla+ seeds fr Berry Nut Sha"eZ




Day 4

Brea"fast

Berry Nut Sha"eZ

rnin# Snac" $tinal7

1F2 Deviled =##Z

Eunch

Di<nnaise %ached SalmnZ

i+ed #reen salad $lus red $e$$ers, red nins, ra) carrts and cucum!ers2 ta!les$ns Balsamic Hinai#rette Dressin#Z r ther dressin#@reen tea


1 ran#er

1F avcad driAAled )ith lime r lemn <uice

Dinner

63 A. arinated %r" EinZasted He#eta!les N. 1 r N. 2Ze! tea r s$ar"lin# )ater


1F2 a$$le and 63 almnds

%re$aratin fr Tmrr)

%re$are in#redients fr startin# &rc"$t &hic"enZ tmrr) mrnin#.




Day 5

Brea"fast

Tur"ey Bur#erZ1F2 cu$ f @reen SalsaZ, Eatin SalsaZ, r an# SalsaZ n t$ f !ur#er71F cu$ e+ican @uacamleZ $tinal7 n t$ f !ur#er7@reen tea

Start &rc"$t &hic"enZ !efre leavin# fr )r"7.

rnin# Snac" $tinal7


Eunch

A. $r" lin, sliced frm leftversediterranean SaladZ


1F handful $um$"in seeds and celery stic"s

Dinner

&hic"en &rc"$tZS$inach and %in" @ra$efruit SaladZ $tinal7


1F2 cu$ !erries, fresh r frAen

%re$aratin fr Tmrr)

Nne.




Day 6

Brea"fast

=##6Shrim$ SaladZt tea )ith lemn slice

rnin# Snac" $tinal7

&arrtF<icamaFcelery stic"s )ith 1 teas$n nut !utter

Eunch

&urried Beef Stri$sZSteamed ve#eta!le 6 yur chiceTea )F lemn slice

'

Eeftver &rc"$t &hic"enZ


( fe) cherry tmates

Dinner

Ba"ed trutS$inach SaladZ (dd sliced red nin, tan#erine sectins, sesame seeds, Hinai#rette dressin#&ucum!er and tmat slices


1F2 cu$ !lue!erries and 1F handful )alnuts

%re$aratin fr Tmrr)

Nne.



The Natural Diet Slutin fr %&'S and nfertility 2??

Day 7

Brea"fast

uevs anchersZ@reen tea

rnin# Snac" $tinal7

1 Tmat &u$Z

Eunch

Scallin Su$ZSardine SushiZ


1F2 cu$ ras$!erries r !lue!erries and $ecans

Dinner

Henisn %t astZ r ther meat7Ba"ed &a!!a#e )ith DillZ


1 $lum r a$rictr1F2 $each r 1F2 nectarine

%re$aratin fr Tmrr)

@rill chic"en fr tmrr)8s a)aiian &hic"en SaladZ

Sa" seedsFnuts fr (lha SmthieZ tmrr) mrnin#




Day +8

Brea"fast

(lha SmthieZ26 A. cld venisn r ther meat, $ultry r seafd7

rnin# Snac" $tinal7

1 Tmat &u$Z

Eunch

a)aiian &hic"en SaladZTea


5610 #ra$es and 1F handful )alnuts

Dinner

Eiver and 'ninsZashed &aulifl)erZ )ith ushrm @ravyZSteamed S)iss chard


65 lives

%re$aratin fr Tmrr)

Nne.




Day ++

Brea"fast

1F2 #ra$efruit162 $ached r sftFhard !iled e##s6 $ecans@reen tea

rnin# Snac" $tinal7

Eettuce ll -$Z

Eunch

Brccli )ith @arlic and EemnZ A. Buffal Bur#erZ t$ )ith a !it f #uacamle r salsa if desired7Small ch$$ed r #arden saladt lemn )ater


26 &elery stic"s stuffed )ith Nut %ateZ

Dinner

@aA$ach&hili %e$$er ali!ut


1F2 cu$ !erries and 2 macadamia nuts

%re$aratin fr Tmrr)

Sa" seeds verni#ht fr ($rict ($$le /la+seed SmthieZ




Day +-

Brea"fast

($rict6($$le /la+seed SmthieZ A. slices f !eef, tur"ey, chic"en r seafdt lemn )ater r #reen tea

rnin# Snac" $tinal7

1 sliced "i)i and 65 macadamia nuts

Eunch

A. cld, leftver &hili %e$$er ali!utZan# SalsaZ&nfetti SaladZ


Oicama stic"s and 65 macadamia nuts

Dinner

&hic"en He#eta!le Su$Z

&nfetti SaladZ )ith Eemn Hinai#retteer!al Tea


Dai"n radish slices and a fe) #reen lives

%re$aratin fr Tmrr)

arinate &rele a!!itZ




Day +0

Brea"fast

63 A. leftver meat, fish r $ultry&nfetti SaladZ )ith dressin# f yur chice@reen tea

rnin# Snac" $tinal7

65 cherry tmates

Eunch

&hic"en He#eta!le Su$ leftver7Small Basic @arden SaladZ )ith er! Dressin#Z



Dinner

&rele a!!itZWalnut Watercress Stir /rySteamed !rccli


2 a$ricts, fresh

%re$aratin fr Tmrr)

Nne.




Day +2

Brea"fast

Eettuce ll -$sZ A. canned tuna r any leftver fish@reen tea

rnin# Snac" $tinal7

Tmates Di<nZ

Eunch

Salade NiciseZ


63 $ecans and cucum!er slices

Dinner

talian Braised Stea"ZBrccli )ith @arlic and EemnZWild @reens SaladZ r Shestrin# &arrt SaladZ


265 lives

%re$aratin fr Tmrr)

Nne.




Day +3

Brea"fast

1 r 2 !iled e##s n !ed f dandelin r ther #reensadd any sauce r dressin# frm eci$e list if desired71 tan#erine@reen tea

rnin# Snac" $tinal7

1F2 a$$le and 1F handful nuts

Eunch

@rilled Tur"ey )ith Eemn ustardZEee"y &arrtsZ


1F avcad $lus 2 sectins $in" #ra$efruit

Dinner

atatuilleZ

Eemn %arslied /ishZer! tea


1F2 cu$ fresh stra)!erries

%re$aratin fr Tmrr)

Sa" seedsFnuts verni#ht fr as$!erry &cnut SlushZ




Day +4

Brea"fast

as$!erry &cnut SlushZ A. sliced leftver meat, $ultry, r fish

rnin# Snac" $tinal7

&elery stic"s r cherry tmates )ith 162 teas$ns Nut %tUZ

Eunch

'strich Bur#erZS$inach and %in" @ra$efruit SaladZ )ith @ra$efruit Hinai#retteZTea


36? !a!y carrts and 6 lives

Dinner

Tur"ey eat EafZS$icy Wilted @reenst lemn )ater r s$ar"lin# )ater



%re$aratin fr Tmrr)

Nne.




Day +5

Brea"fast

/rittataZ@reen tea

rnin# Snac" $tinal7

1F2 cu$ !erries

Eunch

Eeftver Tur"ey eat EafZSmall a) He##ie Deli#htZ salad


6 small carrt stic"s and 1 teas$n nut !utter

Dinner

%ecan &atfishZ&aulifl)er )ith ushrmsZ

Small Basic @arden SaladZ )ith Eime, 'il and @arlic Dressin#Zer! tea


&ucum!er stic"s

%re$aratin fr Tmrr)

%re$are &urried S*uash Su$Z, if yu )ish.




Day +6

Brea"fast

&urried S*uash Su$Z A. leftver meat, $ultry r seafd

rnin# Snac" $tinal7

i+ed s$ruts

Eunch

(sian SaladZ26 A. %ached &hic"enZ


Tmat and cucum!er runds1F handful $ine nuts

Dinner

Basic Ste)ZSalad f yur chice


1F cantalu$e and 6 almnds

%re$aratin fr Tmrr)

Nne.




Day +7

Brea"fast

162 Deviled =##sZ&elery stic"s )ith Nut %tUZ r Eettuce ll -$sZ@reen tea

rnin# Snac" $tinal7

1F2 cu$ !lue!erries

Eunch

Eeftver Basic Ste)Z


65 cherry tmates and 1F avcad

Dinner

Briled Tila$ia %estZasted He#eta!les N. 1 r N. 2Z


2 fresh a$ricts

%re$aratin fr Tmrr)

Sa" seedsFnuts verni#ht fr (lha SmthieZ




Day -8

Brea"fast

(lha SmthieZ A. leftver slices f meat r $ultry, r 1 e## any style

rnin# Snac" $tinal7

andful s$ruts and 26 lives

Eunch

&a!!a#e ll -$sZ@reen tea


&ucum!er int SmthieZ

Dinner

($rict &hic"enZustard @reens )ith Hinai#retteZ



%re$aratin fr Tmrr)

Nne.




Day -+

Brea"fast

uevs anchersZ@reen tea

rnin# Snac" $tinal7

265 lives

Eunch

Salmn SaladZer! tea


&elery stic"s )ith salsa

Dinner

4a"itri BeefZHe#eta!les in @in#er SauceZ


1 "i)i and 10615 $ine nuts

%re$aratin fr Tmrr)




Day --

Brea"fast

=##6Shrim$ SaladZ@reen tea

rnin# Snac" $tinal7

Tmat &u$Z

Eunch

&a<un /iletsZ&elery Sla)Zt lemn )ater


1F2 cu$ ras$!erries and 1F handful $ine nuts

Dinner

Basic Su$ZS$inach SaladZ


1F2 $ear and a fe) macadamia nuts

%re$aratin fr Tmrr)

%re$are fr &hic"en &ucum!er Deli#htsZ




Day -0

Brea"fast

&ucum!er Deli#htsZ1F2 #ra$efruit@reen tea

rnin# Snac" $tinal7

1 "i)i r 2 a$ricts, and 1F handful )alnuts

Eunch

Eeftver Basic Su$Z(vcad &itrus SaladZ


&ucum!er runds and handful s$ruts

Dinner

&rele a!!itZ

&aulifl)er )ith ushrmsZSmall @arden SaladZ


1 tan#erine

%re$aratin fr Tmrr)

Nne.




Day -2

Brea"fast

S$inach and =##sZ@reen tea

rnin# Snac" $tinal7

( fe) carrt stic"s )ith 162 ta!les$ns #uacamle

Eunch

Eeftver &rele a!!itZWarm Nut and &ress SaladZSteamed !rccli if yu )ish7


1 $iece fruit and 63 almnds

Dinner

(sian /lan" Stea"Z

Stir /ried B" &hyZBean S$rut SaladZ


6 fresh stra)!erries

%re$aratin fr Tmrr)

Nne.




Day -3

Brea"fast

&le Sla)Z63 A. leftver meat, $ultry r fish 66 r a hard !iled e##, sliced@reen tea

rnin# Snac" $tinal7

26 lives and handful s$ruts

Eunch

&urried S*uash Su$ZTarra#n Tur"ey %attyZ


162 $lums and 1F handful )alnuts

Dinner

er!ed SalmnZ&a!!a#e and &herry SaladZSteamed caulifl)er if desired7


1F $ear and sme $um$"in seeds

%re$aratin fr Tmrr)

Nne.




Day -4

Brea"fast

&nfetti SaladZ r a) He##ie Deli#htZ63 A. canned tuna r salmn, added t salad&hice f dressin# frm eci$es list@reen tea

rnin# Snac" $tinal7

1F2 $each r nectarine and 26 $ecans

Eunch

er!ed Endn BrilZShestrin# &arrt SaladZSteamed as$ara#us


a) ve#eta!les )ith 2 ta!les$ns #uacamle

Dinner

Ba"ed White /ishZ&"ed &a!!a#eZustard @reens in Hinai#retteZ


&ucum!er stic"s and a fe) cherry tmates

%re$aratin fr Tmrr)

Nne.




Day -5

Brea"fast

63 A. leftver er!ed Endn BrilZEettuce ll -$sZ@reen tea

rnin# Snac" $tinal7

1F handful nuts and 3 !a!y carrts

Eunch

($$le Tur"ey SaladZ&le Sla)Z


1F avcad and 26 sectins f $in" #ra$efruit

Dinner

Stea" and He#eta!le Su$Z


1F2 cu$ !erries and s$rin"lin# f $ine nuts

%re$aratin fr Tmrr)

@aA$ach, if yu dn8t have any n hand.




Day -6

Brea"fast

@aA$achZ65 $re6c"ed shrim$, added t #aA$ach

rnin# Snac" $tinal7

1 ran#e r "i)i )ith 5 macadamia nuts

Eunch

%ecan &atfishZucchini SautUZ


162 Tmates Di<nZ r Tmat &u$Z

Dinner

Ba"ed Buffal Ste)ZBasic @arden SaladZ )ith S$icy Salad Dressin#Z


26 #reen lives and cucum!er slices

%re$aratin fr Tmrr)

Nne.




Day -7

Brea"fast

Eeftver Ba"ed Buffal Ste)Z@reen tea

rnin# Snac" $tinal7

&elery )ith 2 teas$ns Nut %tUZ r nut !utter

Eunch

&hic"en )ith @ra$e SaladZ2 Tmat &u$sZ r Tmates Di<nZ


65 lives and <icama stic"s

Dinner

Basic Stir /ryZ


1F $a$aya and 26 macadamia nuts

%re$aratin fr Tmrr)

Nne.




Day 08

Brea"fast

/ritataZ@reen tea

rnin# Snac" $tinal7

1 "i)i and 1F handful )alnuts

Eunch

talian Beef Su$Z


andful s$ruts and 1F avcad

Dinner

/ish /ilets in ed SauceZ

S$inach SaladZ )ith Eime, 'il and @arlic Dressin#Zashed &aulifl)erZ


2F cu$ fresh !erries in seasn s$rin"led )ith 6 ch$$ed macadamia nuts and 1 teas$n dar"chclate dr$s

%re$aratin fr Tmrr)

a"e a date )ith yur $artner r !est friend t # ut tmrr) evenin# t the !est restaurant int)n. 4u may rder )hatever yur heart desires.

4u8ve cm$leted the first mnth f a very challen#in# diet $r#ram that has as"ed yu tfundamentally alter )hat yu are accustmed t eatin#. &n#ratulatins n #ettin# this farP

&ntinue )ith yur $r#ress n yur ne) diet fr a healthier life 66 and dn8t fr#et t have a !i#cele!ratin every mnth.




+0$- Recipes

The eci$es sectin f the !" is divided int these su!6sectins:

1 Basic eals2 eat Seafd %ultry

5 =##s3 Salads? He#eta!les Su$s

Ouices and Smmthies10 Snac"s and andhelds

11 Sauces and Dressin#s.

Befre yu di# int the reci$es, )e8d li"e t share a fe) thu#hts )ith yu a!ut !asic meals andsand)iches.

Basic eals

The Basic eals sectin cntains a fe) ;!asic; reci$es that are *uite versatile. 4u can usemany cm!inatins f animal $rtein and ve#eta!les t create meals fr yu and yur family.

Ei"e many f yu, )e are very !usy. 'ften, )e dn8t have the time t $re$are a #urmet meal.Smetimes, )e need t !e a!le t fi+ a #d meal in 15 minutes.

Stir6/ry.

'ne f ur favrites is the stir6fry. ere8s a recent e+am$le f )hat )e did )ith a stir6fry. t )as5:5 $m n a )ee"ni#ht. ( family mem!er had t leave at ?:00 $.m., s dinner needed t !e servedarund 3:00 $.m. s that eatin# dinner )uldn8t !e t rushed. But )e had !een

e+tremely !usy and hadn8t !een t the #rcery stre fr a fe) days. There )asn8t much fd in thehuse. What culd !e created in 15 minutes9

ere8s )hat )e did. %ut a !i# nn6stic" s"illet n stve, medium l) heat, and added a!ut ta!les$ns f )ater and 2 r ta!les$ns f live il. @ra!!ed a cu$le f nins and a fe)clves f #arlic ut f the $antry. Kuic"ly slice and $ut int cvered s"illet and turn u$ heat tmedium6hi#h. (n animal $rtein )as needed. E"ed in the refri#eratr 66 there )as nthin#.E"ed in the freeAer. (haP There )as a !a# f frAen shrim$. T" lar#e handfuls f shrim$and dum$ed int s"illet. &vered s"illet. 'ur ne+t thu#ht turned t ve#eta!les. E"ed a#ainin the frid#e 66 there )as a head f !rccli, 161F2 Aucchinis, and half a head f &hinese ca!!a#e.




-sually )e have lts f ve#eta!les n hand, !ut this is all )e had tday. Sliced all f it and $utint cvered s"illet. (s )e let it all c" fr a minute r t), )e decided t add sme tamari a)heat6free sy sauce7, leavin# the s"illet uncvered. There )as sme disa#reement a!ut )hatelse t add fr flavr, !ut )e ended u$ addin# 162 teas$ns f turmeric fr added flavr andclr. We added a dash mre )ater as thin#s l"ed a !it dry. We c"ed the stir6fry in theuncvered s"illet till mst in#redients )ere sme)hat tender. We started eatin# dinner ri#ht n

time at 3:00 $m.

Su$s and Ste)s.

earty hme6made su$s r ste)s are *uite versatile. What )e d is ma"e u$ a hu#e $t f su$r ste).

&hic"en su$ is ne e+am$le. We may first !il a )hle chic"en, stri$ a)ay all c"ed meatand $ut the meat int a lar#e su$ $t )ith )aterFchic"en !rth. We then ch$ a lar#e *uantityf ve#eta!les. We ty$ically use )hatever ve#eta!les are n hand. We dn8t !ther t fll) areci$e 66 )e <ust ma"e it u$ as )e # aln#. We may add any)here frm 63 different

ve#eta!les t the su$, in differin# amunts de$endin# n the ty$e f ve#eta!le, and de$endin#n )hat )e had n hand. We ch$ 8em u$ and $ut int the $t and let everythin# c". 'fcurse, )e add a cnsidera!le amunt f her!s and s$ices, de$endin# n ur md.

When c"ed, )e may run a!ut 1F f the su$ thru#h a !lender, then $ut the !lended material !ac" int the $t. This ma"es fr a mre creamy su$. S n) )e have a hearty su$, hi#h in $rtein, laded )ith ve#eta!les, )ith a te+ture that is !th chun"y and sme)hat creamy. 'r,instead f !ilin# a chic"en, )e may t save time7 <ust thr) in 26 fillets f ch$$ed fish, rchun"s f leftver c"ed tur"ey, r a chea$ cut f !eef. We dn8t al)ays cream ur su$s.What )e end u$ )ith is a fairly hu#e $t f su$. That ne $t may last us a )ee", de$endin#n h) many times )e have it.

'ur su$s are nt thin and )atery. They are thic" and hearty !ecause they have a hi#h

$ercenta#e f animal $rtein and ve#eta!les. 'ne !)l f this su$ is fillin#. With t) !)ls, )efeel ver6full. ( $rtein6rich, hearty su$ can !e an entire meal, r a smaller $rtin can !e servedas $art f a meal.

We freeAe )hat )e aren8t #in# t use durin# the ne+t fe) days. We $ut it int individual meal6siAe $lastic cntainers and freeAe them. We n) have a su$er6fast !ac"6u$ meal t cnsume atany time.

(fter )e8ve finished cnsumin# any unfrAen su$ r ste), )e ta"e 162 cntainers f ut f the

freeAer and $ut them in the refri#eratr s they )ill sl)ly #et tha)ed ut and !e availa!le fr an;instant; meal at any time. When )e8re feelin# laAy r rushed, )e <ust #et a cntainer f ut fthe refri#eratr, $ut it int a ceramic !)l, and micr)ave it. We n) have a meal in 5 minutes.

Salads.

Salads are als versatile and fast. We usually have sme leftver meat, $ultry r fish in therefri#eratr. We sim$ly #et sme lettuce, s$inach r ther #reens ut f the refri#eratr, )ashthem if nt yet )ashed7, cut r tear them, and $ut them int a salad !)l. T that )e may add




smethin# crunchy li"e ch$$ed celery r sliced Aucchini. We als add any accent ve#eta!les )ehave n hand, such as #reen nins r $arsley.

We then add ur animal $rtein, either ch$$ed r sliced. f )e dn8t have fish, $ultry r redmeat n hand, )e may *uic"ly !il a cu$le f e##s and ma"e it an e## salad.

/inally, )e8ll driAAle sme salad dressin# n t$, then mi+ r tss the salad li#htly. We use ne fthe dressin#s in the Sauces and Dressin#s sectin f the reci$es in this !".

T finish it ff, )e ften s$rin"le the salad ra) cashe)s, )alnuts r sme ther nut r seed.

We can #enerally ma"e a nice salad in a!ut 10 minutes.

Sand)iches and ll6u$s

4u may have discvered !y n) that n !read is all)ed n the healthy %&'S diet. This

means n sand)iches, and n tast and <am. These are mdern6day fds that may nt mesh )ell)ith yur #enetic ma"eu$. 'ne culd ima#ine that the sand)ich has !een arund since the da)n fhistry. But this is nt the case.

&ntrary t )hat yu may have heard, the sand)ich )as nt invented !y the =arl f Sand)ich in1?35. The first recrded sand)ich )as !y the famus ra!!i, illel the =lder, )h lived durin# the1st century B.&. e started the %assver custm f sand)ichin# a mi+ture f ch$$ed nuts, a$$les,s$ices, and )ine !et)een t) matAhs t eat )ith !itter her!s.

Durin# the iddle (#es, thic" !lc"s f carse stale !read called trenchers )ere used in $lace f $lates. eats and ther fds )ere $iled n t$ f the !read t !e eaten )ith fin#ers and

smetimes )ith the aid f "nives. The trenchers, thic" and stale, a!sr!ed the <uice, the #rease, andthe sauces. (t the end f the meal, ne either ate the trencher r, if hun#er had !een satisfied, tssedthe #ravy6sa"ed !read t their d#s, r #iven t a less frtunate human.

The sand)ich )as intrduced t (merica !y =n#lish)man =liAa!eth Eeslie in 10. n her

c"!", Directins fr &"ery, she had a reci$e fr ham sand)iches that she su##ested as amain dish. Since then, )e have em!raced the sand)ich as a mainstay f ur diet. S thesand)ich has !een )ith us fr less than t) centuries. =ven tday, the ma<rity f the )rld8s $$ulatin des nt ha!itually eat sand)iches.

But since the healthy %&'S diet des nt include sand)ich !read, )hat can yu use instead9

We )uld su##est yu use )ra$s t create ;rll6u$s;.

Wra$s cnsist f any all)ed fd )ithin )hich yu can )ra$ ther fds. =+am$les f $ssi!le )ra$s are:

M Eettuce leaves

M &a!!a#e leaves li#htly steamed7

M &llard leaves li#htly steamed7

M >ale leaves li#htly steamed7

M Steamed e##$lant slices.




M %ic"led #ra$e leaves.

M Thin melets.

M Nri sea)eed sheets.

M eat slices.M He#eta!le leathers.

There are several ty$es f )ra$$in# methds:

M =nchilada style 6 lay )ra$$er flat, s$read )ith 26 ta!les$ns f fillin#, fld )ra$$erver fillin#, rll u$ ti#htly.

M Burrit style 6 lay )ra$$er flat, s$read )ith fillin#, fld $$site sides in)ard 1F 6 1F fthe )ay n each side, fld )ra$$er ver fillin#, rll int ti#ht !undle.

M Tstada style 6 lay )ra$$er flat n $late, s$read )ith ve#eta!les, s$ruts, meats, t$$in#.

S it8s $ssi!le yu can have smethin# that resem!les a sand)ich. 4u8re <ust usin# smethin#ther than !read.

Servin# SiAes

%lease nte that the num!er f servin#s in the fll)in# reci$es vary frm reci$e t reci$e. We haven )ay f "n)in# h) many are in yur family, s $lease ad<ust in#redient amunts t the num!er

f $e$le yu are feedin#, and the amunt f leftvers yu )ish t create.

The servin# siAes in each reci$e are nly !rad su##estins. While sme %&'S )men arever)ei#ht and insulin resistant, thers are lean and may nt !e insulin resistant. Therefre, theservin# siAe that )r"s )ell fr yu may !e t much r t little fr anther )man. t8s u$ t yut e+ercise #d <ud#ment re#ardin# meal $rtin siAes. We cannt tell yu the e+act meal $rtinsiAes yu shuld cnsume 66 everyne is uni*ue. )ever, in #eneral, mst $e$le eat mre fdthan they need.

f yu are n a Wei#ht Watchers $r#ram and have a ma+imum num!er f calries yu maycnsume, there are a lar#e num!er f nline calrie cunters n the nternet that yu may use tcalculate the calrie cntent f any reci$e in this !".




+0$0$+ Basic )eals

eci$es in this Sectin

Basic @arden SaladBasic Su$Basic Ste)

Basic Stir /ry

Basic @arden Salad

2 cu$s any cm!inatin f leafy #reens n ecmmended Eist, such as lettuce, endive, escarle,radicchi, s$inach, dandelin #reens, $lus any f the fll)in# in#redients:1F2 cu$ )atercress, !r"en int 1; $ieces1F2 cu$ !rccli, small s$ears1F2 cu$ !ean s$ruts1F2 cu$ <icama, diced r thinly sliced

1F cu$ radish r dai"n radish, thinly sliced1 stal" celery, ch$$ed1 carrt, diced, shredded r thinly sliced162 #reen nins, cut int 1; $ieces

1F cu$ $ine nuts, )alnuts r slivered almnds

Dress )ith any dressin# listed in the Sauces and Dressin#s sectin f the eci$es.

Nte:4u may add r su!stitute any ther ve#eta!les frm the ecmmended list.

4ield: a$$r+imately servin#s




Basic Su$

2 clves #arlic

1 medium nin

1 ta!les$n e+tra vir#in live il2 *uarts l)6salt chic"en !rth2 chic"en !reasts, !ne and s"in remved3 tmates r 2 unces canned tmates if fresh nt availa!le7 2Aucchini, ch$$ed2 carrts

1 cu$ strin# !eans, ch$$ed int 1; $ieces1F2 cu$ fresh $arsley1F2 ta!les$n turmeric

%inch f $e$$er $tinal7

SautU #arlic and nin in a little live il in a su$ $t. (dd !rth and !rin# t a !il. (ddchic"en. Simmer 0 minutes. emve chic"en, cl and dice. (dd ve#eta!les and s$ices.Simmer anther 15 6 20 minutes. eturn chic"en t $t and serve )hen chic"en is reheated.

Hariatin:

Su!stitute a de6!ned tur"ey !reast fr the chic"en, r 1362 A. f any meat r fish. (dd rsu!stitute ther ve#eta!les frm ecmmended Eist, as yu )ish.

4ield: a$$r+imately 5 servin#s




Basic Ste)

1 $und ste) meat, cut int 1 inch cu!es

1 teas$n salt

1F2 teas$n #rund $e$$er2 ta!les$ns e+tra vir#in live ilF cu$ ch$$ed nin5 clves #arlic, crushed1 !ay leaf

1 ta!les$n dried thyme leaves1 medium6lar#e tmatF cu$ carrts, sliced stal"s celery, sliced

1F caulifl)er r ca!!a#e1 $und mushrms any "ind7, sliced

cu$s $ure )ater2 unces !eef r chic"en stc"1F2 cu$ ch$$ed $arsley

Seasn meat )ith salt and $e$$er. eat heavy "ettle r crc"$t t medium, then add 2ta!les$ns )ater and 2 ta!les$ns il t $an. Steam6sautU !eef until !r)ned, a!ut minutes. (dd all remainin# in#redients e+ce$t $arsley. Simmer fr several hurs and serve )iths$rin"le f ch$$ed $arsley.

Ntes:

4u can su!stitute ther meats, $ultry r ve#eta!les frm ur ecmmended lists.

4ield: 56 servin#s




Basic Stir /ry

1F cu$ live il

2 $unds lean meat r chic"en, cu!ed r sliced

2 medium nins, sliced clves #arlic, chun"s

1F &hinese ca!!a#e r any ca!!a#e7, sliced carrts, ch$$ed2 cu$s tender sn) $ea $ds

162 small Oa$anese e## $lant r 1F re#ular e## $lant, cu!ed 1medium siAe !" chy, sliced crss)ise1 cu$ )ater r stc"1F2 $und !ean s$ruts2 ta!les$ns tamari1F cu$ $ine nuts

n lar#e fryin# $an r )", add ta!les$ns f )ater, then add live il and heat. Br)n meatand remve frm $an. (dd nin and #arlic. SautU until sft.

ncrease heat t medium hi#h. (dd ca!!a#e and carrts. SautU a!ut 5 minutes. (dd e##$lant,then $ea $ds and !" chy. SautU a fe) minutes. (dd )ater r ve#eta!le stc". (dd meat t $an.Stir and cver. Simmer 10 minutes. f li*uid eva$rates, add mre )ater r stc".

(dd tamari and !ean s$ruts. Stir and simmer 0 secnds. @arnish )ith $ine nuts and serve.

Hariatins:

4u may used !eef, $r", tur"ey r fish instead f chic"en. =ven a cm!inatin f meats is '>, ifyu have them n hand. f yu8re usin# leftver meat that is already c"ed, dn8t !r)n it 66 <ust add it minutes !efre yu8re finished c"in#.

f yu dn8t li"e any f the a!ve ve#eta!les, try ther ve#eta!les. (l)ays add densestve#eta!les first, then the leafy nes.

4ield: 6 servin#s




+0$-$- )eat


(sian /lan" Stea"Ba"ed Buffal Ste)Beef and %e$$er /a<itas

Beef, ushrm and S$inach =##s

Beef r Buffal &hiliBeef r Wild Sirlin )ith ushrms

Beef Su"iya"iBuffal Bur#ers&rele a!!it

&urried Beef Stri$s@rilled Henisner! and @arlic Sirlin r Eam!

er!ed Endn Briltalian Braised Stea"

Eiver and 'ninsarinated /lan" Stea"

arinated %r" Einushrm &u!e Stea"s )ith Wine

a!!it Ste)Henisn %t ast

4a"itri Beef




(sian /lan" Stea"

1 $und flan" stea"

2 ta!les$ns tamari

1 ta!les$ns #in#er rt, $eeled and minced1F cu$ teas$n live il2 clves #arlic, crushed

Trim fat frm stea". &m!ine tamari, #in#er, il and #arlic in a lar#e heavy6duty Ai$6t$ $lastic !a#.(dd stea" and seal !a#. arinate in refri#eratr hurs, turnin# !a# ccasinally. emve stea"frm !a#. eserve marinade fr !astin#.

%re$are #rill r !riler. %lace stea" n #rill rac" r !riler $an cated )ith c"in# s$ray, and

c" minutes n each side r until desired de#ree f dneness. 4u may !aste meat )ithreserved marinade )hen yu turn it. &ut stea" dia#nally acrss the #rain int thin slices.

4ield: servin#s

Ba"ed Buffal Ste)

1 $und !uffal ste) meat, cut int 161F2 inch cu!es 1

lar#e carrt, cut in lar#e chun"s1 lar#e nin, cut in lar#e chun"s3 Brussels s$ruts, cut int *uarters clves #arlic, sliced stal"s celery, ch$$ed1 #reen $e$$er, ch$$ed2 lar#e tmates, ch$$ed1 teas$n tamari1F teas$n freshly #rund !lac" $e$$er $tinal71F teas$n salt $tinal71 teas$n Salt6/ree (ll6%ur$se Seasnin#Z

1F2 cu$ !eef stc"F!rth1 teas$ns #rated fresh hrseradish $tinal7

%lace meat cu!es in a lar#e casserle dish. (dd carrt, nin, Brussels s$ruts, #arlic, celery,

#reen $e$$er, tmates, seasnin#s, and stc". &ver ti#htly and !a"e in a lar#e ven at 2?5] /. fr5 hurs. S$rin"le )ith #rated hrseradish !efre servin#.

4ield: 2 6 servin#s




Beef and %e$$er /a<itas

1 $und free6ran#e !eef stea", cut int stri$s

1 ta!les$n e+tra vir#in live il

1 medium nin, sliced1 cu$ #reen !ell $e$$er, cut int stri$s1 cu$ yell) !ell $e$$er, cut int stri$s 1 cu$red !ell $e$$er, cut int stri$s2 medium Aucchini, cut int dia#nal stri$s 2stal"s celery, cut dia#nally

2 ta!les$ns chili $)der1 ta!les$n cumin1 teas$n #arlic $)er1 teas$n re#an1F2 cu$ Eatin SalsaZ r a salsa f yur chice7

eat a lar#e s"illet ver medium hi#h heat. (dd live il and sautU nins, $e$$ers, Aucchini,celery and seasnin#s until nins are translucent. emve frm $an and hld.

(dd !eef slices and sautU until they are n ln#er $in". (dd ve#eta!les !ac" t the $an andsautU until everythin# is ht. Serve )ith Eatin SalsaZ r a salsa f yur chice.

4ield: servin#s

Beef, ushrm and S$inach =##s

1F $und e+tra lean #rund !eef1F2 ta!les$n live il1 clve minced #arlic1F2 cu$ ch$$ed mushrms1F2 ta!les$n !asil2 cu$s fresh s$inach, ch$$ed

1 hard !iled e##Tamari t taste

Br)n #rund !eef and #arlic in live il ver medium heat. When meat is almst dne, addch$$ed mushrms, !asil, s$inach and tamari. &" ver l) heat until s$inach is )ilted andsft. %lace n $late and t$ )ith sliced hard !iled e##.

4ield: 1 servin#




Beef r Buffal &hili


1F2 cu$ nins, ch$$ed

1 1F2 cu$s celery, ch$$ed1 cu$ #reen $e$$er, ch$$ed26 clves #arlic, minced161F2 $und #rund !uffal r e+tra lean #rund !eef 1teas$ns chili $)der

261F2 teas$ns #rund cumin2 teas$ns dried thyme1F2 teas$n rtn Salt Su!stitute r 1F teas$n re#ular salt

6 fresh tmates, ch$$ed r !lended in !lender. f fresh tmates unavaila!le, use a!ut 13unces f canned tmates instead7.12 unces Tmat &hili SalsaZ

eat il in lar#e s"illet. SautU nins, celery, #reen $e$$er and #arlic until nins are sft andtrans$arent a!ut minutes7. (dd #rund !uffal, chili $)der, cumin and thyme and c" fr 5minutes, stirrin# fre*uently. (dd salt, tmates and Tmat &hili Salsa int a $t. &ver andsimmer n l) fr at least an hur.

4ield: servin#s

Ntes:This reci$e can !e made in a crc"$t. (fter sautUin# the ve#eta!les in s"illet, add remainin#in#redients t crc"$t and c" n l) fr several hurs.




Beef r Wild Sirlin )ith ushrms

161F2 $unds free6ran#e !eef r )ild #ame7 sirlins r tenderlins, visi!le fat remved and cut

int 2+1+1 inch stri$s

1F2 cu$ scallins, thinly sliced2 ta!les$ns tamari5 ta!les$ns e+tra vir#in live il2 ta!les$ns freshly s*ueeAed lemn <uice2 clves #arlic, mincedBlac" $e$$er t taste $tinal7

1F2 teas$n crum!led )hle dried thyme leaves 1 $und %rt!ell mushrmsrtn Salt Su!stitute r re#ular salt t taste1 cu$ rich !eef stc"

n a !)l, )his" t#ether scallins, tamari, ta!les$ns f the live il, lemn <uice, #arlic, $e$$er, and thyme. (dd meat. &ver and refri#erate 2 hurs r ln#er.

emve mushrm stems and save them fr anther use. Slice the ca$s a!ut 1F2 inch thic".eat s"illet ver medium heat until ht. (dd 2 ta!les$ns )ater and the remainin# 2ta!les$ns live il. (dd the mushrms and stir )ell. S$rin"le )ith salt and $e$$er. &",stirrin# fre*uently, until the mushrms are tender, a!ut 5 minutes. emve mushrms andany li*uid frm the $an and set aside.

%lace the $an ver medium heat and add a!ut half the meat )ith any marinade that adheres t it.Se$arate the meat $ieces, s they dnCt steam as they c". /r rare r medium6rare, !r)n n

all sides fr a!ut 2 minutes ttal. emve frm the $an and "ee$ )arm. e$eat )ith remainin#meat.

%ur ff any fat remainin# in the s"illet, leavin# any !r)ned !its f meat. (dd the !eef stc" tthe $an and return it t hi#h heat. Stir )ell, scra$in# the !ttm f the $an )ith a )den s$nt disld#e t !r)ned !its, and !il until the li*uid is reduced and sli#htly thic"ened. Decreasethe heat t medium l). (dd the mushrms and c" fr a fe) secnds, )hile stirrin# add themeat )ith any <uices and c" !riefly, cntinuin# t stir, <ust until the meat is heated thru#hly.Serve immediately.

4ield: servin#s

Nte:4u can use el", deer, antel$e r cari!u meat in this reci$e.




Beef Su"iya"i

26 clves #arlic, minced

1F2 cu$ tamari

2 ta!les$ns rice )ine vine#ar2 ta!les$ns !eef r free ran#e chic"en stc"1 6 1 1F2 $unds r#anic r free6ran#e flan" stea" 16F cu$s !eef r free6ran#e chic"en stc"1 ta!les$n live il2 cu$s celery, cut in dia#nal stri$s

2 cu$s nins, sliced int thin crescents2 cu$s ca!!a#e, shredded cu$s !" chy, S)iss chard r &hinese ca!!a#e 2cu$s mushrms, sliced265 #reen nins, cut dia#nally

26 cu$s f fresh !ean s$ruts

T ma"e marinade, mi+ #arlic, tamari , vine#ar and 2 ta!les$ns stc" in cvered cntainer.&ut stea" acrss the #rain int thin slices )ith a shar$ "nife this is easier if stea" is $artiallyfrAen7. (dd t marinade mi+, catin# thru#hly, and marinate fr several hurs.

When ready t c", cut ve#eta!les and set aside. Drain marinade frm meat, add remainin# 16F cu$s stc" t marinade and set aside. eat )" r heavy s"illet add il. When ht, addmeat and sautU, stirrin# cnstantly fr a!ut 2 minutes, until meat !e#ins t lse its $in" clr.emve meat frm $an. (dd celery and nins t $an, stirrin# fr 2 minutes. (dd 1F cu$ f

the marinade, fll)ed !y the shredded ca!!a#e and !" chy r chard. Stir fry until ve##ies

!e#in t )ilt. %ur in anther 1F cu$ marinade and cver fr 2 minutes t steam.

educe heat and add mushrms, #reen nins and !eef slices. Stir t mi+. %ur remainin#marinade ver all and serve n a !ed f fresh !ean s$ruts.

4ield: 3 servin#s




Buffal Bur#ers

1F2 $und #rund !uffal meat

1F2 ta!les$n hrseradish

1F2 teas$n S$i"e ve#eta!le seasnin#Blac" $e$$er t taste

&m!ine all in#redients and frm int $atties. Bril, #rill r steam6fry until dne a!ut 6minutes n each side, r until !r)n thru#hut7. D nt verc".

T$ )ith a !it f #uacamle andFr salsa, if desired.

4ield: 1 6 2 servin#s

&rele a!!it

$unds ra!!it meat, cleaned and cut int $ieces

1 teas$n rtn Salt Su!stitute r 1F teas$n re#ular salt 1Fteas$n !lac" $e$$er1F teas$n cayenne $e$$er1F cu$ nin, ch$$ed

clves fresh #arlic, minced2 ta!les$ns )hite vine#ar

1 ta!les$n e+tra vir#in live il1 cu$ sliced mushrms1 ta!les$n fresh $arsley, minced

2 ta!les$ns #reen !ell $e$$er, minced2 ta!les$ns #reen nins, ch$$ed fine1F cu$ dry )hite )ine

Wash and dry ra!!it $ieces and $lace in !)l. &m!ine salt, !lac" $e$$er, cayenne $e$$er,nin, #arlic, vine#ar and il, and $ur ver ra!!it, turnin# $ieces t cat. &ver !)l and

marinate verni#ht in refri#eratr.

Transfer ra!!it and marinade t iled !a"in# dish. Ba"e in $reheated 50 de#ree /. ven fr 1hur. &m!ine remainin# in#redients and $ur ver ra!!it. Ba"e 0 t 5 minutes ln#er, untilra!!it is fr"6tender.

4ield: 3 6 servin#s




&urried Beef Stri$s

2 ta!les$ns e+tra vir#in live il

unces lean !eef, cut int 1F inch stri$s

1 a$$le, carsely ch$$ed1 nin, carsely ch$$ed1 red $e$$er, carsely ch$$ed1F2 clves #arlic, minced fine1 ta!les$n curry $)derTamari t taste1F2 cu$ )ater

eat $an #ently. (dd small amunt f )ater t misten !ttm f $an, fll)ed !y live il.

eat thru#hly and add !eef, a$$le, nin, red $e$$er, and #arlic. Steam6sautU until !eef is !r)n and nin is tender. (dd curry $)der, tamari and )ater. &ver ti#htly and c" n

medium l) fr 0 minutes, addin# )ater as needed.

4ield: 1 6 2 servin#s

@rilled Henisn

venisn stea"s unces each72 ta!les$ns ch$$ed rsemary2 ta!les$ns minced #arlic

2 ta!les$ns ch$$ed fresh r dried thyme1F cu$ e+tra vir#in live il1 ta!les$n tamari%e$$er t taste

/r marinade, cm!ine il and her!s. arinate venisn fr hurs in refri#eratr, cvered.emve frm marinade and sha"e ff e+cess il. %lace venisn n indr r utdr #rill.Seasn )ith $e$$er and !rush )ith marinade. De$endin# n thic"ness and heat f #rill, c" fr

56 minutes turnin# nce. Serve medium t medium rare fr ma+imum <uiciness and tenderness.

4ield: servin#s




er! and @arlic Beef r Eam!

2 lam! shulder r ch$s, r $etite sirlin stea"1 ta!les$n minced #arlic

1F teas$n dried rsemary

1F2 teas$n dried re#an1F2 teas$n dried tarra#n2 ta!les$ns lemn <uice1F2 ta!les$n tamari%e$$er t taste

%lace ch$s in a !a"in# dish. &m!ine the remainin# in#redients, $ur ver ch$s and !a"e at50] /. until dne a!ut 565 minutes7.

4ield: 2 servin#s

er!ed Endn Bril

Endn !ril !eef 1 6 1 1F2 l!s.7, trimmed f fat and cut int fur $ieces 1ta!les$n e+tra vir#in live il2 clves #arlic, minced

teas$ns Salt6/ree (ll6%ur$se Seasnin#Z

%lace meat in a shall) dish. u! !th sides )ith il, #arlic and Salt6/ree (ll6%ur$seSeasnin#. Eet stand fr u$ t ne hur if yu have the time. %re$are #rill r $reheat !riler.@rill a!ut 610 minutes n each side, de$endin# n thic"ness and yur meat $reference. f

!rilin#, c" meat t) inches frm heat surce t desired state fur minutes $er side fr rare7.

4ield: servin#s




talian Braised Stea"

1 1F2 $unds lean free6ran#e rund stea", cut int 1F inch stri$s 1F2

teas$n Salt6/ree (ll6%ur$se Seasnin#Z

1 ta!les$n e+tra vir#in live il1 F cu$ r#anic !eef !rth1 cu$ ch$$ed tmates1 medium nin, sliced1 clve #arlic, finely ch$$ed

1 lar#e #reen !ell $e$$er, cut in stri$s1 Aucchini, cut in stri$s

Seasn meat )ith Salt6/ree (ll6%ur$se Seasnin#. isten !ttm f lar#e fryin# $an and add il.Then add meat and !r)n n sides, drain ff any fat. (dd !rth, tmates, nin and #arlic t themeat. &ver and simmer a!ut 1 hur until meat is tender. (dd #reen $e$$er and Aucchini stri$s and

stir6c" fr anther 5 minutes.

4ield: 6 3 servin#s

Eiver and 'nins

63 unces free ran#e !eef liver1 ta!les$n lemn <uice2 ta!les$ns $ure )ater1 ta!les$n live il1 clve #arlic, minced fine162 medium nins2 ta!les$ns tamari

%lace liver n a $late and driAAle )ith lemn <uice. Eet stand )hile $re$arin# the rest f thereci$e.

eat a cvered sautU $an ver l) heat. When ht, add )ater then add live il, #arlic, nins andtamari. Steam6sautU until nins !e#in t turn translucent. (dd liver t $an and c" minutes n each side. Then cver $an ti#htly and all) liver t steam fr 5610 minutes, r untilthru#hly c"ed time )ill vary de$endin# n thic"ness f the liver7. emve liver t servin# $late and t$ )ith nin mi+ture.

4ield: 1 servin#




arinated /lan" Stea"

161F2 $unds flan" stea"

eat arinadeZ

Wash and $at flan" stea" dry. %lace int lar#e Ai$ lc" !a#. (dd eat arinade. efri#erate fr16 hurs if yu can. Better yet, let the flan" stea" marinade verni#ht in the refri#eratr. Turn !a# ver frm time t time t ma"e sure all $arts f the meat #et sme marinade.

Set ven rac" t $r$er !rilin# level. Turn ven n t ;!ril;. %lace meat n !riler $an.

Baste )ith marinade and !ril fr a!ut minutes n ne side. emve, turn meat ver, !aste)ith marinade ther side and return t !riler fr anther minutes.

emve and let meat sit fr a!ut minutes. Thinly slice n the dia#nal.

4ield: 6 5 servin#s

arinated %r" Ein

161F2 $unds $r" lin

%r" Ein arinadeZ

%at $r" dry. %lace int lar#e Ai$ lc" !a#. (dd %r" Ein arinade. efri#erate and let itmarinate fr 16 hurs, r verni#ht if yu have the time. Turn !a# ver frm time t time tma"e sure all $arts f the meat #et sme marinade.

eat ven t 25] /. %lace $r" in rastin# $an, and $ur marinade ver it. Seasn $r" )ithsalt and $e$$er, if desired. Ba"e fr 161F2 t 2 hurs, until a meat thermmeter re#isters 15] /.

emve $r" frm !a"in# dish and set n cuttin# !ard. Eet cl 10 minutes, then slice.

4ield: 6 5 servin#s




ushrm &u!e Stea"s )ith Wine

lar#e free6ran#e !eef cu!e stea"s

1F2 cu$ red )ine

12 unces fresh mushrms, sliced clves #arlic, minced ta!les$ns nin, minced2 ta!les$ns $arsley, minced2 ta!les$ns !utter

%lace !eef stea"s, )ine, mushrms, #arlic, nin and $arsley int cvered cntainer andmarinate fr at least an hur !etter if marinated verni#ht7.

emve stea"s frm marinade and set marinade aside. eat s"illet ver medium heat and melt !utter. (dd stea"s, 2 at a time unless $an is very lar#e. Braise stea"s fr 2 6 minutes n each

side. emve frm s"illet and $lace stea"s in sin#le layer in shall) casserle dish r servin# $latter.

(dd reserved marinade t $an and heat until !ilin#, scra$in# meat <uices int mi+. &" fr afe) minutes t reduce li*uid. %ur ver stea"s and serve immediately.

4ield: servin#s




a!!it Ste)


1 ra!!it a!ut 2 $unds.7, cut int servin# $ieces 1

ta!les$ns tamari1F2 teas$n !lac" $e$$er $tinal71 lar#e nin, chun"ed2 clves fresh #arlic, minced2 cu$s chic"en r ve#eta!le !rth2 lar#e carrts, chun"ed stal"s celery, chun"ed

10612 !uttn mushrms, sliced1 medium "hlra!i, chun"ed1 lar#e tmat, carsely ch$$ed1F2 teas$n fresh r dried rsemary

2 ta!les$ns fresh r dried $arsley

%reheat the ven t 50] /. %lace the il in a lar#e, heavy s"illet ver l) heat. %ut 2ta!les$ns )ater and then live il in $an and !r)n the ra!!it $ieces a!ut 56? minutes $erside7. (dd tamari and s$rin"le )ith $e$$er. %lace the !r)ned ra!!it, carrts, celery,mushrms, "hlra!i and ch$$ed tmat int a shall) !a"in# $an.

Ne+t, add the nin t the s"illet and c" ver l) heat fr ? t 10 minutes t sften. (dd the#arlic and c" 2 minutes mre, stirrin#. (dd !rth and !rin# mi+ture t a !il, scra$in# u$ the !r)ned !its n the !ttm f the s"illet. educe the heat add the rsemary and $arsley,

c"in# fr anther 2 minutes. %ur the sauce ver the ra!!it and ve#eta!les. Ba"e fr 5minutes. T serve, $lace ra!!it $ieces n a servin# $latter and $ur remainin# $an <uices vert$.

4ield: servin#s




Henisn %t ast


6 $und venisn $t rast

Blac" $e$$er t taste2 ta!les$ns tamari63 medium tmates, ch$$ed1 medium nin, ch$$ed1 cu$ celery, ch$$ed1 ta!les$n $arsley, minced2 teas$ns re#an clves #arlic, minced1 cu$ ve#eta!le r !eef !rth

n Dutch ven, add live il and !r)n rast n all sides. (dd $e$$er and tamari t taste.

&m!ine remainin# in#redients and $ur ver $t rast. &ver and !a"e 6 hurs at 25] /.

Hariatin: f venisn nt availa!le, use free6ran#e !eef r any lar#e cut f meat frm a lar#e#ame animal.

4ield: 3 6 servin#s

4a"itri Beef

1 $und free ran#e !eef sirlin, chun"ed1F2 cu$ tamari

2 ta!les$ns lemn <uice1 clve #arlic, crushed1F2 teas$n #in#er, #rund1 ta!les$n e+tra vir#in live il

2 #reen nins, finely ch$$ed

&m!ine tamari, lemn <uice, #arlic, #in#er, il, and nin in fd $rcessr r !lender and !lend )ell. %lace in #lass $an. Thread meat n !am! s"e)ers and $lace s"e)ered meat inmarinade, turn t cat all sides. &ver and refri#erate hurs drain. (rran#e n !riler $an and !ril 5 t inches frm heatin# element. Bril 1 1F2 t 2 minutes turn t !ril 1 minute ln#er.Serve ht.

4ield: 2 6 servin#s




+0$-$0 Seafood


(lmnd &rusted Sna$$erBa"ed White /ish

Briled Tila$ia %est&a<un /ilets

&hili %e$$er ali!ut

Di<nnaise %ached Salmn/ish /ilets in ed Sauce

er!ed Salmn

Eemn %arslied /ish

%ecan &atfishSardine Sushi

(lmnd &rusted Sna$$er

1 $und red sna$$er1F2 teas$n !lac" $e$$er ad<ust t taste71F2 teas$n Salt6/ree (ll6%ur$se Seasnin#Z, S$i"e r rs. Dash 1F2cu$ almnds, #rund fine r ther nut r seed if yu $refer7 2ta!les$ns e+tra vir#in live il

%reheat ven t 50] /.

inse the fish fillets and $at dry. ($$ly seasnin# and $e$$er t !th sides f fish. @rind thealmnds t a fine $)der in a fd $rcessr, runnin# the machine in shrt !ursts. D nt ver#rind r the mi+ture )ill !ecme ily.

%ut 1 ta!les$n live il in #lass !a"in# dish, then add fish. S$rin"le fish )ith almnd mealand !a"e fr 15620 minutes r until fish fla"es easily )ith a fr". Serve )ith lemn r lime.

4ield: 26 servin#s




Ba"ed White /ish

1F cu$ ra) macadamia nuts

2 lar#e tmates

1 $und hali!ut, tur!t r ther )hite fish1 small nin, minced1F teas$n !lac" $e$$er1 e## )hite1 ta!les$n e+tra vir#in live il1F2 teas$n Salt /ree (ll %ur$se Seasnin#Z1 medium nin, sliced1 #reen !ell $e$$er, ch$$ed

@rind macadamia nuts in cffee #rinder r fd $rcessr t a fine meal. D nt ver#rind rthey )ill !ecme ily. Set aside.

%uree tmates in a fd $rcessr r !lender. Set aside.

&h$ the fish and the small nin in a fd $rcessr. (dd the nut meal, $e$$er and e## )hite.i+ )ell. Sha$e int 12 !alls.

&m!ine il, sliced nin, #reen $e$$er and tmat $uree in a !a"in# dish. (rran#e the fish !allsin it, cver, and !a"e in a 25 de#ree / ven fr 0 t 5 minutes. Baste )ith the sauce !efreservin#.

4ield: 2 6 servin#s




Briled Tila$ia %est

filets f tila$ia a!ut 3 unces each7

2 clves #arlic, minced

1F cu$ fresh lemn <uice1 ta!les$n tamari1 teas$n e+tra vir#in live il2 ta!les$ns minced ninEemn slices ta!les$ns talian Basil %estZ

%lace fish in flat $an. i+ #arlic, lemn <uice, tamari, live il and nin t#ether, and $urver fish. arinate fr at least 0 minutes.

%lace fish n !riler $an and !aste )ith marinade. Bril 3 inches frm heat, fr 6 minutes,

de$endin# n thic"ness f tila$ia filets. %ull ut !riler $an and s$read 1 ta!les$n f talianBasil %est n each filet. Turn !riler heat ff and return $an t ven fr 2 mre minutes t)arm the $est.

Serve )ith lemn slices.

4ield: servin#s

&a<un /ilets

2 ta!les$n live il

2 ta!les$ns lemn <uice1 ta!les$n tamari2 1F2 $unds f fish filets 6 sle, trut, sna$$er r catfish 1Fteas$n crushed red $e$$er1F teas$n #arlic $)der r 1 clve minced, fresh #arlic

%reheat ven t 50] /. eat il )ith lemn <uice and tamari n l) heat in a shall) $an. &at !th sides f fish fillets )ith this mi+. Eay fillets side !y side, verla$$in# sli#htly if necessary, in a $an. i+ dry s$ices t#ether, and s$rin"le ver fillets. Ba"e fr 20625 minutes, de$endin# n siAef filets and ty$e f fish catfish !a"es the ln#est7. The $an may !lac"en, !ut that8s"ay the li*uid )ill "ee$ the fish mist. Serve immediately.

4ield: 6 5 servin#s




&hili %e$$er ali!ut

hali!ut fillets unces each7

1F cu$ fresh lime <uice

1 ta!les$n fresh lemn <uice1 teas$n tamari1 teas$n chili $)der #reen nins, sliced in 1F2 inch len#ths1 tmat, carsely ch$$ed1F2 cu$ (naheim $e$$er, ch$$ed1F2 cu$ red !ell $e$$er, ch$$ed&ilantr fr #arnish

%lace hali!ut in a shall) !a"in# dish. &m!ine lime <uice, lemn <uice, tamari and chili $)der in !)l and $ur ver hali!ut. arinate 10 minutes, turnin# nce r t)ice. S$rin"le nins,

tmat and $e$$ers ver fish. &ver. Ba"e at 50 / fr 0 minutes r <ust until hali!ut fla"es incenter. Eet stand, cvered, minutes !efre servin#. @arnish )ith fresh cilantr.

Hariatin:f hali!ut is unavaila!le, yu can use sna$$er, cd r any ther )hite fish.

4ield: 6 servin#s

Di<nnaise %ached Salmn

1F cu$ lemn <uice

2 !ay leaves )ild salmn filets a!ut 3 unces each71 teas$n S$i"e r 1F teas$n salt1F cu$ 'me#a aynnaiseZ2 ta!les$ns Di<n mustard

%ur a!ut 2 inches f )ater int a cvered s"illet. (dd lemn <uice and !ay leaves and !rin# t a !il. educe heat t a simmer. inse fish in fresh )ater, s$rin"le )ith S$i"e andFr salt, and #entlysli$ fish int )ater. &ver and $ach fr a!ut minutes.

While fish is $achin#, mi+ 'me#a aynnaise )ith the Di<n mustard. When fish is dne itshuld !e $a*ue !ut still firm7, remve frm $an )ith sltted s$n r s$atula. %lace nservin# $late and s$n sauce ver each filet.

4ield: servin#s




/ish /ilets in ed Sauce


2 medium nins, ch$$ed

2 clves #arlic, minced2 cu$s fresh r canned tmates1F2 cu$ dry )hite )ine r )ater1 cu$ !lac" $itted lives1F2 cu$ !asil, ch$$ed

1 s$ri# fresh rsemary r 1F2 ta!les$n dried71 s$ri# fresh thyme r 1F2 ta!les$n dried7rtn Salt Su!stitute r re#ular salt t taste $tinal7Blac" $e$$er t taste $tinal71 1F2 $unds red sna$$er r ther thic" )hite fish, s"inless

(dd 2 ta!les$ns )ater then live il t dee$ s"illet. (dd nin and c" until sft. (dd#arlic and tmates. aise heat and let sme f the tmat <uice eva$rate as yu stirccasinally. (dd )ine r )ater, c" anther 5 minutes.

(dd lives, $art f the !asil, rsemary, thyme, salt and $e$$er. &" fr several minutes tcm!ine flavrs. Su!mer#e fish in sauce and c" ver medium heat until fish is tender and)hite, a!ut minutes. @arnish )ith remainin# !asil.

4ield: servin#s




er!ed Salmn

)ild salmn filets a!ut 3 unces each7


2 clves #arlic1 teas$n #rund cumin1F teas$n !lac" $e$$er1 ta!les$n ca$ers1 cu$ $arsley, ch$$ed1 cu$ cilantr, ch$$ed teas$ns #rated lemn rind1F cu$ fresh lemn <uice1F2 teas$n S$i"e r rs. Dash seasnin#

%reheat ven t 50] /. inse fish and $at dry. %lace n li#htly iled c"ie sheet. n !lender

r fd $rcessr, cm!ine live il, #arlic, s$ices, ca$ers, $arsley, cilantr, lemn rind and <uiceand seasnin#s. S$read ver fish. Ba"e uncvered fr 15 minutes r until fish fla"es easily )ithfr".

4ield: servin#s

Eemn %arslied /ish

1 $und )hitefish r sle filets1F cu$ lemn <uice

2 teas$ns e+tra vir#in live il1F teas$n )hite $e$$er1 small nin, thinly sliced1 small lemn, )ashed )ell and thinly sliced1F2 !unch fresh $arsley leaves nly7, )ashed and minced

&ut fish int servin#6siAe $ieces. %lace fish in an un#reased 11;+?;+2; !a"in# dish. DriAAle )ith

lemn <uice and il s$rin"le )ith $e$$er. (rran#e lemn and nin slices ver fish s$rin"le)ith $arsley. &ver and let stand fr 5 minutes. Ba"e at 50] / fr 15620 minutes r until fish fla"eseasily )ith a fr".

4ield: 2 6 servin#s




%ecan &atfish

1F cu$ e+tra vir#in live il

1F cu$ $ecans, ch$$ed fine

1 ta!les$n lemn <uice1F teas$n #rund savry1 teas$n tamari1F teas$n red $e$$er fla"es1 teas$n lemn rind, #rated

2 $unds catfish filets

a"e $ecan sauce !y cm!inin# 1F cu$, less 1 ta!les$n live il, ch$$ed $ecans, lemn <uice and savry. Blend )ell.

&m!ine tamari, $e$$er fla"es and lemn rind. S$read evenly n fish. eat nnstic" s"illet ver

medium heat. (dd 1 teas$n )ater and 1 ta!les$n live il. Br)n fillets ver medium heatuntil li#ht !r)n turnin# nce. %lace filets in )ell6#reased 12 + + 2 !a"in# dish. DriAAle $ecan lemn sauce ver fillets. Ba"e uncvered at 50] / fr 12 minutes r until fish fla"eseasily )hen tested )ith a fr".

4ield: servin#s




Sardine Sushi

Several sheets f Nri dried sea)eed7

1F rasted red !ell $e$$er, cut in thin stri$s

1F2 avcad cut int thin stri$s1F2 cucum!er cut int thin stri$s( fe) s$ri#s cilantr1 can sardines, )ater6$ac"ed( !it f #in#er cut int small stri$s2 ta!les$ns tamariice vine#ar $tinal7

Wr" )ith ne sheet f Nri sea)eed at a time. %lace sheet f Nri n a $iece f $archment r $lastic )ra$. Startin# a!ut 161F2 inches frm ed#e f sea)eed sheet, $lace in#redients !ell $e$$er, avcad, cucum!er, cilantr, sardines and #in#er7, frmin# a r) frm t$ t !ttm,

runnin# $arallel t the ed#e f the sheet. S$rin"le li#htly )ith tamari and rice vine#ar. Be#inrllin# frm the ed#e nearest the in#redients, tuc"in# as yu # s that it frms a neat, ti#ht rll.-sin# the $lastic )ra$ r $archment, )ra$ the Sushi, !urrit style, and refri#erate fr later use.&an !e eaten as a rll, r sliced int thic" dis"s and served as a snac" r hrs dCeuvres.

Su##ested Servin#: 2 rlls

Nte:

f )ater6$ac"ed sardines are nt availa!le, use sardines $ac"ed in il. n this case, $at thesardines dry )ith a $a$er t)el !efre usin#.




+0$-$2 Poultry


($rict &hic"enBa"ed @in#er &hic"en

&hic"en &ucum!er Deli#hts&rc"$t &hic"en

@rilled Tur"ey )ith Eemn ustard'strich Bur#ers

%ached &hic"en%ultry &utlets

Shita"e 'strich Stea"s

Tarra#n Tur"ey %attyTur"ey and ushrmsTur"ey Breast &rc"$t

Tur"ey Bur#erTur"ey eat Eaf

Tur"ey Ste) ala &rc"$t

($rict &hic"en

free ran#e chic"en !reasts

1F2 $und mushrms, cleaned and *uartered1 cu$ carrts, sliced1 medium nin, chun"ed1 cu$ celery, sliced

3 medium a$ricts, fresh dried '> if sa"ed fr hurs first7&hic"en !rth t cver chic"en $ieces

%lace chic"en $ieces n !ttm f crc" $t. &ver )ith !rth. %lace mushrms, carrts,

nin, celery and a$ricts n t$ d nt cver these )ith !rth as there )ill !e t much li*uid7.&" fr 3 6 ? hurs n l).

4ield: servin#s




Ba"ed @in#er &hic"en

26 $unds free ran#e chic"en r chic"en $ieces


2 ta!les$ns tamari ta!les$ns #rated fresh #in#er r 1 ta!les$n #rund #in#er $)der2 ta!les$ns #rated fresh #arlic r 1 teas$n #rund #arlic $)der


Wash and dry chic"en. 'il rastin# $an )ith 1 ta!les$n live il and $lace chic"en in iled $an. i+ the secnd ta!les$n f il )ith the tamari add #in#er and #arlic. Stir )ell and $urver r ru! nt the chic"en. Ba"e uncvered fr 0630 minutes 20 minutes $er $und f !ird7.

4ield: 6 3 servin#s

&hic"en &ucum!er Deli#hts

1 cu$ c"ed chic"en !reast, finely ch$$ed teas$n 'me#a aynnaiseZ1F cu$ nin, finely ch$$ed

2 ta!les$ns $ecans, finely ch$$edSalt6/ree (ll6%ur$se Seasnin#Z t tasteWhite $e$$er t taste162 cucum!ers, )ashed and $eeled

&m!ine all in#redients e+ce$t cucum!er. &ver and refri#erate at least 2 hurs. When ready tserve, slice cucum!ers int 1F inch thic" slices. S$read 162 teas$ns chic"en mi+ture n eachcucum!er slice.

4ield: (!ut 0 Deli#hts




&rc"$t &hic"en

2 carrts, sliced

2 nins, sliced

2 celery stal"s )ith leaves, cut in 1 inch $ieces $und )hle free ran#e chic"en, s"in and visi!le fat remved 2teas$ns tamari1F teas$n !lac" $e$$er1F2 cu$ chic"en !rth

1 teas$n fresh r dried !asil1 teas$n rs. Dash

%ut carrts, nins, and celery in !ttm f crc"$t. (dd chic"en. T$ )ith tamari, $e$$er and

!rth. S$rin"le !asil and rs. Dash ver t$. &ver and c" n l) until dne t 10 hurs7.emve chic"en and ve#eta!les )ith s$atula.

4ield: 3 servin#s.

Nte:

4u can als use a hi#h settin# n yur crc" $t chic"en )ill !e dne in t hurs7 !ut yu)ill need t increase the )ater t 1 cu$.

@rilled Tur"ey )ith Eemn ustard

1 $und tur"ey !reast cutlets a!ut 1F; thic"72 ta!les$ns Di<n6style mustard

1 ta!les$n 'me#a aynnaiseZS$i"e, !lac" $e$$er and $a$ri"a t taste1 teas$n fresh lemn <uice2 ta!les$n fresh $arsley, ch$$ed

%reheat !riler. &at !riler $an )ith nn6stic" c"in# s$ray. f yu dn8t have nn6stic" s$ray, ru!

sme live il int !ttm f $an. inse tur"ey and $at dry. i+ t#ether mustard,maynnaise, S$i"e and lemn <uice in a small !)l. &at ne side f tur"ey )ith half f mustardmi+ture. Bril a!ut inches frm heat surce fr 5 minutes. Turn and cat ther side f tur"ey)ith mustard mi+ture and s$rin"le )ith $e$$er and $a$ri"a. Bril 1 minute r until t$ is !r)ned. @arnish )ith ch$$ed $arsley.

4ield: 2 servin#s




'strich Bur#ers

2 ta!les$ns nin, finely ch$$ed

1 clve #arlic, finely minced

1 teas$n e+tra vir#in live il1 $und #rund strich meat use tur"ey if strich nt availa!le7 1teas$n tamari1F teas$n freshly #rund !lac" $e$$er

SautU nin and #arlic in live il. @ently mi+ nin and #arlic mi+ture )ith meat, tamari and $e$$er.

T c" in a s"illet: eat a s"illet ver medium heat. /rm three $atties 1F2; thic" and 61F28 in

diameter, and sautU a!ut t) minutes n each side.

T c" n the #rill: %reheat #rill, !rush meat )ith il and #rill a!ut fur minutes n each side.f yu )ish, serve )ith #rilled nins, andFr sautUed mushrms, #uacamle, sliced tmatesand lettuce.

4ield: servin#s

%ached &hic"en

%ure )ater1F2 nin, chun"ed

2 clves #arlic, )hle, $eeled1 ta!les$n tamari65 )hle $e$$ercrns2 !ay leavesS$ri# f fresh sa#e r 1 teas$n dried sa#e1 teas$n dried rsemary1 teas$n dried thyme2 free ran#e chic"en !reasts, s"inless a!ut unces each7

n !ttm f cvered fryin# $an, $ut a!ut 1 inch f )ater. (dd all ve#eta!les, her!s and

seasnin#s and !rin# t l) simmer. (dd chic"en !reasts, cver ti#htly and simmer n mediuml) heat fr 15620 minutes, r until chic"en is dne. emve )ith sltted s$n. Serve ht r sliceand serve cld.

Hariatin:

This reci$e can !e mdified fr $achin# fish !y eliminatin# the rsemary, sa#e and thyme andaddin# fresh dill r cilantr and summer savry.




%ultry &utlets

1 1F2 $unds tur"ey r free ran#e chic"en thi#hs

1 1F teas$ns S$i"e

Blac" $e$$er t taste1 teas$n $ultry seasnin#1 ta!les$n !utter1F cu$ lemn <uice1F cu$ free ran#e chic"en r tur"ey stc"

With a meat mallet, $und thi#h $ieces t a!ut 1F inch thic". S$rin"le )ith S$i"e, !lac"

$e$$er and $ultry seasnin#. eat s"illet r sautU $an ver medium heat. elt !utter in $an andsear the cutlets *uic"ly n !th sides until !r)ned a!ut 1 minute $er side7. (dd lemn <uice andcntinue c"in# fr anther 2 r minutes. emve frm $an and return $an t heat. (dd stc"and de#laAe stirrin# and lsenin# $an residue7. Turn heat u$ and reduce li*uid t half. %ur ver

$ultry and serve immediately.

4ield: 6 servin#s




Shita"e 'strich Stea"s

2 $unds strich stea"s, cut a!ut 1F2 inch thic"

1F2 $und fresh shita"e mushrms, sliced thin

1 teas$n S$i"e seasnin#1 teas$n freshly #rund !lac" $e$$er ta!les$ns e+tra vir#in live il ta!les$ns nin, finely ch$$ed1 cu$ !eef stc"

1 ta!les$n fresh thyme, ch$$ed1F2 teas$n tamari

Slice mushrms thinly. eat nn6stic" s"illet ver medium heat. (dd 1 ta!les$n )ater and 2

ta!les$ns live il. (dd mushrms and 1F2 teas$n tamari. Tss and c" untilmushrms are li#htly !r)ned and tender a!ut 2 t minutes7. Set aside.

inse and $at strich dry. S$rin"le !th sides li#htly )ith S$i"e seasnin# and $e$$er. eat as"illet ver medium hi#h heat and add 2 ta!les$ns )ater and 2 ta!les$ns live il.SteamsautU strich stea"s fr 1 minute n each side. Set strich aside, cver lsely and "ee$)arm )hile yu ma"e the sauce.

%ur ff any fat remainin# in s"illet. (dd ch$$ed nin. eturn s"illet t medium6hi#h heat andadd !eef stc". &" !ris"ly t reduce sauce !y a!ut 1F. educe heat t medium and add

mushrms. (dd strich t $an t reheat, !astin# it )ith the sauce. S$rin"le ch$$ed thymever strich and serve.

4ield: 3 servin#s




Tarra#n Tur"ey %atty

1F $und #rund tur"ey2 ta!les$ns ch$$ed nin

1 teas$n fresh $arsley, ch$$ed1F teas$n dried thyme, r 1F2 teas$n fresh thyme, ch$$ed fine

1F teas$n dried tarra#n, r 1F2 teas$n fresh tarra#n, ch$$ed fine 1e## )hite1 teas$n e+tra vir#in live il2 ta!les$ns macadamia nuts, #rund t fine meal

i+ all in#redients e+ce$t il and nut meal in a small !)l. /rm the tur"ey mi+ture int a F6

inch thic" $atty. eat s"illet )ith medium heat, add 1 teas$n )ater and then il. Dred#e thetur"ey $atty in the nut meal and $lace int s"illet. &" fr a!ut 5 minutes n each side, r until

the <uices run clear )hen $ric"ed )ith a fr". D nt verc".

4ield: 1 servin#

Tur"ey and ushrms

2 ta!les$ns e+tra vir#in live ilF $und #rund tur"ey10612 !uttn mushrms, carsely ch$$ed2 stal"s celery, carsely ch$$ed162 clves f #arlic, ch$$ed fine1 nin, carsely ch$$ed1 ta!les$n /ines er!sZTamari t taste

eat $an and add a little )ater. Then add il, fll)ed !y #rund tur"ey, mushrms, celery,#arlic, nin and /ines er!s. Steam6fry until tur"ey is c"ed thru#h. (dd tamari t taste.

(d<ust the seasnin#s if necessary.

Hariatin:4u can su!stitute r add any leftver ve#eta!les in this reci$e.




Tur"ey Breast &rc"$t

$und tur"ey !reast2 carrts, cut int 1Q len#ths

celery stal"s, sliced2 nins, cut int chun"s clves #arlic, minced1 cu$ chic"en !rth1 !ay leaf

( fe) )hle $e$$ercrns1 teas$n $ultry seasnin#2 teas$ns tamari

&m!ine in#redients in crc"$t, cver and c" n l) fr 5 t hurs.

4ield: 6 3 servin#s

Tur"ey Bur#er

1F $und #rund tur"ey1 clve #arlic, finely ch$$ed

1 e##1 teas$n tamari

1 teas$n nin $)der2 teas$n e+tra vir#in live il

i+ all in#redients e+ce$t live il t#ether and frm int $atty. eat fryin# $an )ith mediumheat, add 2 teas$ns )ater, then il. (dd $atty and steam6sautU fr 610 minutes r until tur"eyis c"ed.

4ield: 1 servin#




Tur"ey eat Eaf

1F cu$ )alnuts, #rund fine

2 $unds #rund tur"ey

1F2 nin, diced1 Aucchini, diced

mushrms, ch$$ed1 medium carrt, #ratedandful f s$inach, ch$$ed fine1 e##, )ell !eaten2 teas$ns S$i"e

@rind )alnuts in !lender !ut d nt ver6#rind r they )ill #et ily. i+ all in#redientst#ether. %at int a ln# laf in a +1 $an. Ba"e at 50] /. fr 0 minutes.

4ield: 6 3 servin#s

Tur"ey Ste) ala &rc"$t

2 $unds tur"ey $arts, s"inless

1 medium nin, sliced

2 stal"s celery, chun"ed1 medium tmat, ch$$ed1 medium carrt, ch$$ed1F2 #reen !ell $e$$er, ch$$ed $tinal72 clves #arlic, ch$$ed fine

1 teas$n S$i"e r rs. Dash seasnin#1 teas$n thyme1 teas$n mar<ram2 cu$s chic"en stc"

%lace all in#redients in crc" $t and c" n l) fr 3 6 hurs.

4ield: servin#s




+0$-$3 (s


Deviled =##s/rittata

uevs anchersS$inach and =##s

Deviled =##s

3 lar#e r#anic e##s

1F cu$ 'me#a aynnaiseZ2 teas$ns Di<n mustard1F2 teas$n S$i"eBlac" $e$$er t taste1F teas$n dill $tinal7%a$ri"a $tinal7

Brin# )ater t a !il ver hi#h heat. Sli$ e##s int )ater sl)ly )ith a s$n and reduce heat tsimmer. &" fr 5 r 3 minutes. %ur ff ht )ater and fill $an )ith cld )ater t immediatelycl e##s.

When e##s are cl, $eel them and cut them in half len#th)ise. Sc$ ut yl"s int small !)l and $lace )hites n a servin# $latter. T the yl"s add maynnaise, mustard and seasnin#s. asht#ether and mi+ )ell until fluffy. /ill cavity f each e## )hite half )ith yl" mi+ture and s$rin"let$ )ith dill r $a$ri"a.

4ield: 3 servin#s




/rittata

1 ta!les$ns live il1F2 $und mushrms, sliced

1 clve #arlic, minced $tinal71F2 cu$ nin, ch$$ed1F2 red !ell $e$$er, ch$$ed fine2 cu$s ve#eta!les, ch$$ed can use as$ara#us, !rccli, Aucchini, s$inach r #reens7 1F2ta!les$n mar<ram1F2 teas$n re#an1 1F2 teas$ns S$i"e

1F teas$n !lac" $e$$er e##s1F2 teas$n Di<n mustard1F cu$ $arsley, ch$$ed

(dd live il t lar#e s"illet, turn heat t medium6l). (dd mushrms, #arlic and nins.SautU until nins are sft and trans$arent. (dd $e$$er, ve#eta!les and seasnin#s. Stir )ell andcntinue c"in# until ve#eta!les turn !ri#ht #reen.

Brea" e##s int !)l and add mustard. i+ t#ether )ell and $ur ver ve#eta!le mi+ture ins"illet. &" until e##s are set, a!ut minutes. Serve )ith ch$$ed $arsley.

4ield: servin#s




uevs anchers


65 tmates, ch$$ed

1F nin, ch$$ed clves #arlic, $ressed thru#h #arlic $ress r finely ch$$edSerran r ther chili $e$$ers t taste, ch$$ed $tinal7 %inchf chili $)der $tinal7 e##s3 lar#e lettuce leaves

Set small fryin# $an t medium heat. (dd 2 teas$ns f )ater and then 1 ta!les$n f il. (ddtmates, nin, #arlic, $e$$ers, and chili $)der. Brin# sauce t a !il, reduce heat and simmerfr a!ut 10 minutes.

Brush !ttm f lar#er fryin# $an )ith live il. @ently fry e##s ;sunny side u$;. Dn8tverc" r c" t$ side f e##s7.

Eay ut lettuce leaves n each f t) $lates. %lace 2 e##s n each !ed f lettuce leaves. &vere##s )ith the sauce frm the ther $an. The sauce )ill $artially c" the t$s f the e##s.

4ield: 2 servin#s

S$inach and =##s

1 hard c"ed e##26 cu$s fresh s$inach r mi+ed #reens1 small nin, ch$$ed fineSalt6/ree (ll6%ur$se Seasnin#Z r S$i"e t taste

Slice e## and $lace ver #reens. Seasn t taste.

4ield: 1 servin#




+0$-$4 Salads


($$le Tur"ey Salad(sian Salad

(vcad &itrus SaladBean S$rut Salad

&a!!a#e and &herry Salad&hic"en and @ra$e Salad

&hic"en Salad&h$$ed Salad

&nfetti Salad

=##6Shrim$ Salad/ennel, 'ran#e and (ru#ula Salada)aiian &hic"en Salad

Eeftver /ish Saladediterranean Salada) He##ie Deli#ht

Salade Nibise

Salmn SaladShestrin# &arrt Salad

S$inach and %in" @ra$efruit Salad

S$inach Salad

Tur"ey and Briled =##$lant SaladTur"ey &itrus Salad

Warm Beef and Walnut SaladWarm Nut and &ress Salad

Wild @reens Salad




($$le Tur"ey Salad

2 cu$s un$eeled a$$les, diced

1 1F2 teas$ns lemn <uice

2 1F2 cu$s c"ed r#anic tur"ey, diced1 cu$ celery, dicedF teas$n S$i"e, rs. Dash r Salt6/ree (ll6%ur$se Seasnin#Z 1Fteas$n $e$$er $tinal7 ta!les$ns 'me#a aynnaiseZ

i+ a$$les and lemn <uice li#htly. (dd remainin# in#redients and tss li#htly. Serve n a !ed flettuce r ther #reens.

4ield: 2 6 servin#s

(sian Salad

1 lar#e head Bi!! lettuce1 lar#e head Bstn lettuce2 stal"s &hinese ca!!a#e1 cu$ !ean s$ruts

F cu$ <icama, thin 1; stri$s 6 ta!les$ns (sian Dressin#Z

%at lettuce and ca!!a#e dry, tear int !ite6siAe $ieces, and $ut int )den salad !)l. inse

!ean s$ruts and $at dry. (dd s$ruts and <icama. Dress )ith (sian Dressin#. Tss li#htly until allin#redients are cated.




(vcad &itrus Salad

1 ran#e, cut int chun"s

1F2 $in" #ra$efruit, cut int chun"s

1F2 avcad, sliced thin%ine nuts $tinal7

&m!ine. S$rin"le li#htly )ith $ine nuts, if desired. (dd rice vine#ar t taste.

4ield: 162 servin#s

Bean S$rut Salad

unces fresh !ean s$ruts

1 fresh #reen chili, seeded and sliced1 small nin, finely sliced1 teas$n tamari1 ta!les$n lemn <uice

Wash !ean s$ruts thru#hly and drain )ell. i+ all in#redients t#ether. efri#erate fr

several hurs !efre servin#.

4ield: 1 servin#




&a!!a#e and &herry Salad

2 cu$s ca!!a#e, shredded1 ran#e, $eeled and ch$$ed

1F2 cu$ <icama, $eeled and ch$$ed1 cu$ $itted fresh r frAen s)eet cherries

1F2 cu$ !utter lettuce, )ashed, dried and trn int !ite6siAe $ieces 1F2cu$ )alnuts

&m!ine in#redients in salad !)l and t$ )ith @in#er Dressin#Z. Serve cld.

4ield: 2 servin#s

&hic"en and @ra$e Salad

maine lettuce leaves, trn int !ite6siAe $ieces 1

head Bel#ian endive16 1F2 cu$ c"ed, chilled <ulienne slices f chic"en !reast 2Fcu$ #reen r red seedless #ra$es ta!les$ns ch$$ed )alnuts(lfalfa s$ruts as #arnish

Dressin# f yur chice frm ur list

T assem!le salad, line a lar#e servin# $latter r individual $lates )ith rmaine leaves. Kuarterthe Bel#ium endive and arran#e Bel#ian endive, chic"en $ieces, #ra$es, and nuts n leaves.@arnish )ith alfalfa s$ruts if desired. DriAAle )ith 162 ta!les$ns f dressin# $er servin#.

4ield: 2 servin#s




&hic"en Salad

1F 6 1F2 c"ed chic"en !reast, sliced r diced

162 cu$s $remi+ed salad #reens

1 stal" celery, ch$$ed1 #reen nin, ch$$ed'live6Eemn Dressin#Z26 ta!les$ns ra) sunfl)er seeds r ra) cashe)s

i+ all in#redients int !)l, e+ce$t seedsFnuts. (dd small6mderate amunt f dressin# andtss. @arnish )ith seedsFnuts.

4ield: 1 servin#

&h$$ed Salad

&arsely ch$ the fll)in# ve#eta!les in any cm!inatin:

&arrts

&aulifl)er

Brccifl)er&elery&ucum!erOicama

Scallins&a!!a#e

Stre in cvered cntainer. Serve )ith Hinai#rette dressin#Z r lemn <uice.




&nfetti Salad

cu$s f any "ind f mi+ed #reens such as !a!y s$inach, red lettuce, #reen lettuce, rmaine,

)ild #reens, ca!!a#e red and #reen7, aru#ula, radicchi, "ale, r chard7. Wash, dry and ch$

carsely.

&h$ and add any and all f the fll)in#:(lfalfa s$ruts(s$ara#us ra)7Bean s$ruts

Bell $e$$ers #reen, red, yell)7&arrts n mre than ne carrt7&ucum!er/ennel !ul!ser!s dill, $arsley, thyme, cilantr7

>hlra!i'nins red, )hite, yell) r #reen7%ea $ds edi!le7adishesTmatesucchini r ther summer s*uash $atty $an, yell), cr"nec"7

Tss t#ether and serve )ith yur favrite dressin#.

4ield: 3612 servin#s

=##6Shrim$ Salad

2 cu$s $re6)ashed s$inach

26 teas$ns fla+ seed, freshly #rund use anther seed r nut if yu )ish7 162 hard !iled e##s, sliced

$rec"ed shrim$, tails remved1 ta!les$n e+ican @uacamleZ

2 ta!les$ns f yur favrite salsa frm this !"

S$read s$inach n $late, s$rin"le #rund fla+ seed and arran#e hard !iled e## slices n t$.

(dd shrim$ and t$ )ith e+ican @uacamleZ and yur chice f salsa.

4ield: 1 servin#




/ennel, 'ran#e and (ru#ula Salad

1F2 cu$ shallts, minced

ta!les$ns e+tra vir#in live il

1 1F2 ta!les$ns fresh lemn <uiceS$i"e seasnin# t tasteTamari t tasteBlac" $e$$er t taste2 lar#e ran#es, $eeled and sliced? cu$s aru#ula a!ut 10 !unches7, trimmed

1 lar#e fennel !ul!, cred, *uartered and thinly sliced 1small red nin, thinly sliced

Whis" minced shallts, live il and lemn <uice in medium !)l t !lend. Seasn t taste )ithS$i"e r tamari and $e$$er. &m!ine aru#ula, fennel and nin in lar#e !)l. Tss )ith enu#h

dressin# t cat. (dd ran#e slices tss t cm!ine.

4ield: 3 servin#s




a)aiian &hic"en Salad

1 $und mesclun lettuce mi+ r ther ch$$ed salad #reens 1 $und #rilled chic"en !reasts, sliced int thin stri$s

unces red !ell $e$$ers, sliced int thin stri$s unces yell) !ell $e$$ers, sliced int thin stri$s unces fresh #reen !eans, !lanched, cut int ; $ieces unces cucum!er slices unces red nin, cut int small $ieces

unces fresh $a$aya, cut int small $ieces1 teas$n tamari

1F teas$n #rund !lac" $e$$er $tinal7F cu$ vinai#rette salad dressin#1F2 cu$ ra) macadamia nuts, ch$$ed1F2 cu$ carrts, $eeled, sliced int 1; thin stri$s

26 #reen nins, sliced int 1; thin stri$s

%lace lettuceFsalad mi+, chic"en, !ell $e$$ers, #reen !eans, cucum!er, red nin and $a$aya int alar#e mi+in# !)l. Seasn the in#redients )ith tamari and $e$$er. DriAAle the vinai#rette dressin#ver the salad in#redients and #ently tss t#ether.

S$rin"le the macadamia nuts ver each salad servin#. @arnish )ith sliced carrts and #reennins.

4ield: servin#s

Eeftver /ish Salad

1 $und leftver fish andFr ther seafd, already c"ed 2medium tmates, carsely ch$$ed1 cu$ celery, sliced int 1F2 inch slices1F2 cu$ red nins, thinly sliced

1F cu$ fresh cilantr, ch$$ed1F2 cu$ fresh $arsley, ch$$ed1F teas$ns S$i"e r rs. Dash seasnin#1F teas$ns !lac" $e$$er

Brea" fishFseafd int small chun"s. n a lar#e servin# !)l add all ve#eta!le in#redients.Tss )ith Eemn int Dressin#Z. (dd fishFseafd and tss in the salad.

4ield: servin#s




editerranean Salad

2 medium cucum!ers, $eeled and diced

F cu$ tmates, ch$$ed fine

F cu$ celery, diced1 cu$ Oerusalem artich"es sun ch"es7, ch$$ed fine 2cu$s curly $arsley, ch$$ed2 cu$s flat leaf talian $arsley, ch$$ed1 cu$ fresh mint leaves, ch$$ed

1 ta!les$n $ine nuts ta!les$ns fresh lemn <uice ta!les$ns e+tra vir#in live il

1 teas$n rtn Salt Su!stitute r 1F2 teas$n re#ular salt 1Fteas$n freshly #rund !lac" $e$$er $tinal7

&m!ine all ch$$ed ve#eta!les in lar#e !)l. i+ lemn <uice, live il, salt and $e$$ert#ether. %ur ver ve#eta!les and tss thru#hly.

4ield: servin#s




a) He##ie Deli#ht

1 Aucchini, shredded

1 carrt, shredded

6 lettuce leaves, shreddedandful f alfalfa s$ruts r !ean s$ruts

andful f caulifl)er, ch$$ed int small !ite6siAed $ieces 1F2red !ell $e$$er, dicedandful f red ca!!a#e, ch$$ed

Shred Aucchini and carrts in fd $rcessr. %ut all f a!ve in#redients in a lar#e salad !)land mi+ t#ether. T$ )ith He##ie T$$in# !el)7 r chse ne f ur Sauces and Dressin#sreci$es.

He##ie T$$in#2 tmates1 stal" celery2 small6medium carrtsOuice f ne lemn1F2 cu$ sa"ed seeds, nuts r avcad, de$endin# n desired thic"ness and cnsistency

Blend the a!ve 5 in#redients in a !lender. %ur mi+ture ver salad and mi+ thru#hly.

4ield: 1 servin#




Salade Nibise

1F2 $und #reen !eans

2 e##s, hard !iled

3 cu$s assrted lettuces r ther #reens2 cans tuna su!stitute fresh #rilled if yu have it7 tmates, cut int )ed#es3 anchvies $tinal71 teas$n ca$ers $tinal7F cu$ lives, $itted2 ta!les$ns red )ine vine#ar1F2 cu$ e+tra vir#in live ilrtn Salt Su!stitute r re#ular salt $tinal7Blac" $e$$er $tinal71 shallt, minced

1 teas$n Di<n mustard

Steam #reen !eans fr minutes. Drain, dum$ int ice )ater t set clr. efri#erate until time t

use. Bil e##s, cl and refri#erate until ready t use.

(rran#e #reens n a $latter. T$ )ith tuna, #reen !eans, e##s, tmates, anchvies, ca$ers andlives. i+ in small !)l r !lender the red )ine vine#ar, live il, shallt, Di<n mustard, and saltand $e$$er t taste. DriAAle ver salad.

Nte:

( num!er f these in#redients can !e $re$ared in advance and stred in the refri#eratr until yu

are ready t assem!le the salad. m$rvise )ith the in#redients if yu dnCt have certain thin#sn hand.

4ield: 6 5 servin#s




Salmn Salad

cu$s rmaine lettuce leaves, trn int !ite6siAe $ieces

1 cu$ Oerusalem artich"es, $eeled and cut int matchstic"s F

cu$ <icama, $eeled and cut int matchstic"s unces sunfl)er s$ruts r any ther s$ruts yu have7 1F2avcad, cu!ed2 teas$ns ca$ers $tinal763 unces leftver !a"ed r $ached )ild salmn, chun"ed 610 !lac" r #reen lives, $ittedEemn )ed#es

ta!les$ns 'me#a aynnaiseZ1 #reen nin, minced fine1 teas$n fresh $arsley, ch$$ed1 teas$n Di<n mustard

1 teas$n fresh lemn <uice

(rran#e maine lettuce n servin# $latter. (rran#e ve#eta!les n t$ f lettuce. T$ )ithsalmn chun"s and #arnish )ith lives and lemn )ed#es.

i+ maynnaise, #reen nin, $arsley, mustard and lemn <uice t#ether. Serve as t$$in# nsalad.

4ield: 162 servin#s




Shestrin# &arrt Salad

6 lar#e carrts, cut int shestrin#s

1F2 medium nin, ch$$ed fine

1F2 #reen !ell $e$$er, ch$$ed fine1F2 teas$n celery seed r 162 ta!les$ns ch$$ed fresh celery 1F2teas$n dried $arsley fla"es r 1F2 ta!les$n fresh $arsley 1F2teas$n Salt6/ree (ll6%ur$se Seasnin#ZBlac" $e$$er t taste

2 ta!les$ns e+tra vir#in live il1F cu$ lemn <uice

%lace carrts, nin, and #reen $e$$er in steamer fr 6 minutes nly. emve and $lace in !)l. (dd celery seed and $arsley. &m!ine the seasnin#, $e$$er, live il and lemn <uice.%ur ver ve#eta!les and !lend entire mi+ture )ell.

4ield: servin#s.

S$inach and %in" @ra$efruit Salad

cu$s s$inach a!ut 1F2 $und7, )ashed, stemmed, ch$$ed r trn int !ite6siAe $ieces 2

$in" #ra$efruit, sectined@ra$efruit Hinai#retteZ

%lace s$inach in salad !)l )ith #ra$efruit sectins and dressin#. Tss )ell.

4ield: servin#s




S$inach Salad

2 !unches fresh s$inach, )ashed and stemmed

1 !unch scallins, ch$$ed

2 ta!les$ns lemn <uice2 teas$ns tamari1 ta!les$n e+tra vir#in live ilBlac" $e$$er t taste $tinal7

Drain s$inach, $at dry, and ch$. (dd scallins, lemn <uice, tamari, live il and $e$$er.

4ield: 2 servin#s

Hariatin:/r sme added heartiness, add either 1F cu$ ch$$ed )alnuts r 1 sliced hard !iled e##

Tur"ey and Briled =##$lant Salad

1 $und e##$lant

162 teas$ns tamari162 teas$ns Salt6/ree (ll6%ur$se Seasnin#Z2 lar#e heads f lettuce leafy7

2 cucum!ers, shredded1 cu$ c"ed tur"ey, chun"ed1 ta!les$n ca$ers $tinal7

1F2 cu$ 'live Eemn Dressin#Z

%reheat !riler. Slice e##$lant int slices a!ut 1F inch thic" and s$rin"le )ith tamari and Salt/ree(ll6%ur$se Seasnin#Z. Bril e##$lant until !r)n a!ut 6 minutes n each side7. Whilee##$lant is !rilin#, tear )ashed lettuce int !ite6siAe $ieces and shred cucum!ers. %late the salads.

emve e##$lant frm !riler.

&ut tur"ey int chun"s and divide ver salads. Slice cled e##$lant and arran#e ver salads.@arnish )ith ca$ers and driAAle )ith 'live Eemn Dressin#Z.

4ield: servin#s




Tur"ey &itrus Salad

2 cu$s tur"ey, c"ed and ch$$ed

1F2 cu$s celery, ch$$ed fine

1F teas$n Salt6/ree (ll6%ur$se Seasnin#Z1F teas$n curry $)der1 ran#e1F2 cu$ seedless #ra$es2 ta!les$ns 'me#a maynnaiseZ

&m!ine tur"ey, celery, and seasnin#s in a !)l. %eel and ch$ the ran#e. (dd ran#e,#ra$es and maynnaise. Tss #ently t mi+.

4ield: servin#s




Warm Beef and Walnut Salad

(ssrted lettuce leaves, trn int $ieces

unces lean !eef stri$s r !uy a thic" $iece f fillet r ri! eye stea" and slice thinly7 1F

cu$ red $e$$er any "ind7, cut int thin stri$s1 small nin, cut int )ed#es2 teas$ns e+tra vir#in live il1 ta!les$n )alnut $iecesWalnut dressin# see !el)71 ta!les$n fresh chives, ch$$ed

Walnut dressin#:26 teas$ns )alnut il r e+tra vir#in live il

2 teas$ns )hite )ine vine#ar1 teas$n Di<n mustard

Blac" $e$$er $tinal7

Tear lettuce leaves int !ite6siAe $ieces. (rran#e n t) dinner $lates.

Trim fat frm meat. Slice finely int stri$s if necessary. emve seeds and inner mem!ranesfrm $e$$er and cut int thin stri$s. %eel and slice nin. ave ready near the stve.

eat )" r dee$ 10 inch nnstic" s"illet. isten )" r !ttm f $an )ith 2 teas$ns)ater and then add 2 teas$ns il and stir6fry the $e$$er and nin fr 162 minutes ver hi#hheat t sften. %ush cntents t the sides f the )" t clear a s$ace in the middle and add sliced

meat. &ntinue t stir6fry fr anther 162 minutes until meat <ust turns !r)n at the ed#es.

(dd )alnuts and 1 ta!les$n f the dressin#. Stir t cm!ine and heat thru#h. Serve n t$ flettuce leaves. %ur remainin# dressin# n t$. S$rin"le chives and serve.

4ield: 2 servin#s




Warm Nut and &ress Salad


1 lar#e #arlic clve

2 ta!les$ns $ine nuts2 ta!les$ns haAelnuts, finely ch$$ed1F2 teas$n tamari1F teas$n !lac" $e$$er $tinal71 $und )atercress, )ashed and finely ch$$ed

n a heavy 12; s"illet, heat live il n l) heat. &ut #arlic clve in half len#th)ise and add t il.&" fr 2 minutes, stirrin# cnstantly. emve #arlic and discard.

(dd all nuts and c" fr 5 minutes r until they are sli#htly !r)ned. (dd tamari and $e$$er.

&" 2 t mre minutes.

Wr"in# fast, tss )atercress int nut and seasnin# mi+ture, ma"in# sure it is )ell cated and !arely heated thru#h. f left t ln# it lses sme f its cris$iness. Serve immediately.

4ield: 2 servin#s

Wild @reens Salad

3 cu$s mi+ed )ild #reens )hatever is availa!le in yur area7 teas$ns fresh lemn <uice teas$ns )alnut il1 teas$n tamari162 teas$ns ca$ers $tinal7

%ur lemn <uice int small !)l. @radually )his" in il. Seasn )ith tamari r any therflavrs t yur li"in#. %ur ver #reens and tss until evenly dressed. @arnish )ith ca$ers.

Serve at nce.

4ield: servin#s

Nte:Wild #reens in yur area mi#ht include: chic")eed leaves, inerCs Eettuce, lam!Cs lettuce,dandelin #reens, )ild mustard, $urslane, lam!Cs *uarters r srrel. f n )ild #reens areavaila!le t yu, l" fr unusual #reens that are lcally availa!le in sme su$ermar"ets, healthfd stres, ethnic mar"ets, r lcal farmer8s mar"ets.




+0$-$5 ?eeta!les


($$les n 'ninsBa"ed &a!!a#e )ith Dill

Braised 'nins, Shallts and Eee"sBrccli )ith @arlic and Eemn

&a!!a#e ll -$s&aulifl)er )ith ushrms

&elery Sla)&le Sla)

&"ed &a!!a#e

Eee"y &arrtsashed &aulifl)erustard @reens )ith Hinai#rette

atatuilleasted He#eta!les N. 1

asted He#eta!les N. 2asted 4ell) %e$$ers

SautUed Brccli talian StyleS$icy Wilted @reens

Steamed (s$ara#usStir6/ried B" &hy

Stuffed ushrmsTmat &u$sTmates Di<n

He#eta!les and Di$He#eta!les in @in#er SauceWalnut Watercress Stir /ry

ucchini SautU




($$les n 'nins

2 ta!les$ns live il

lar#e S$anish nins, sliced

lar#e c"in# a$$les, sliced1F2 cu$ )ater r free6ran#e chic"en stc"2 teas$ns tamariDash f nutme#

%reheat nn6stic" s"illet. isten !ttm f s"illet )ith a little )ater, then add il. (dd ninslices and c" until nearly sft. (dd sliced a$$les and 1F2 cu$ )ater r chic"en stc". &verand c" 15 minutes r until a$$les are tender !ut nt mushy. S$rin"le )ith nutme# and serve.

4ield: servin#s

Ba"ed &a!!a#e )ith Dill

1F cu$ )ater

3 cu$s finely sliced ca!!a#e1 ta!les$n finely ch$$ed dulse sea)eed7

2 teas$ns dried dill r 2 ta!les$ns fresh dill, ch$$ed fine

ta!les$ns live il

%reheat ven t 50] /. %ut )ater in !ttm f !a"in# dish. (dd sliced ca!!a#e. S$rin"leca!!a#e )ith ch$$ed dulse and dill driAAle )ith live il. &ver ti#htly )ith fil and !a"e fr 5minutes r until ca!!a#e is tender.

4ield: 2 6 servin#s




Braised 'nins, Shallts and Eee"s

1 teas$n e+tra vir#in live il red nins, cut int thic" )ed#es

Hidalia r yell)7 nins, cut int thic" )ed#es r 5 shallts, halved lee"s, cut len#th)ise, rinsed )ell and sliced int 2; len#ths/resh !asil, minced, r dried !asil <uice f 1 lime

eat dee$ s"illet ver l) heat. isten !ttm f s"illet )ith 1 teas$n )ater and then addil. (dd nins and c" until they !e#in t sften a!ut 10 minutes7, stirrin# ccasinally.(dd shallts, stir and c", 6 5 minutes. Stir in lee"s and cntinue c"in# until they are !ri#ht#reen and tender a!ut 5 minutes7. (dd a little mre )ater and a s$rin"lin# f !asil. &ver andsimmer until any remainin# li*uid has !een a!sr!ed. emve frm heat and stir in lime <uice.

4ield: servin#s

Brccli )ith @arlic and Eemn

1 !unch !rccli, a!ut 1 $und

1F cu$ e+tra vir#in live il clves #arlic, cut int thin slivers1F teas$n $e$$er ta!les$ns fresh lemn <uice

&" !rccli in a lar#e sauce$an f !ilin# )ater 563 minutes, r until tender6cris$. Drain in aclander. (rran#e n a servin# dish and cver t "ee$ )arm.

n a small fryin# $an, )arm live il ver l) heat. Stir in #arlic and c" sl)ly until #lden !r)n, !ein# careful nt t !urn the #arlic a!ut 162 minutes7. (dd $e$$er and lemn <uice. %ursauce mi+ture ver !rccli.

4ield: 2 servin#s




&a!!a#e ll -$s

&h$$ed shrim$

(vcad, sliced int thin stri$s small t mderate amunt7

&ucum!er, sliced int thin stri$sasted red $e$$er, sliced int thin stri$sasted Aucchini, sliced int thin stri$s&h$$ed cilantr r $arsleySesame seeds small amunt7Eeftver ve#eta!lesSteamed, cld #reen !eansasted r ra) nin, ch$$ed@reen nin sliced int thin stri$sinced #arlic&h$$ed fresh tmat

-se several leaves f #reen ca!!a#e. Steam them fr a cu$le f minutes <ust t sften. emvefrm steamer and all) t cl. /ill )ith any cm!inatin f the a!ve in#redients.

Su##ested Servin#: 2 6 rlls

&aulifl)er )ith ushrms

1 lar#e head f caulifl)er

1 teas$n e+tra vir#in live il1F $und fresh mushrms, thinly sliced1F cu$ #reen nins )ith t$s7, thinly sliced1 cu$ chic"en !rth

n a sauce$an cntainin# 1 inch f )ater, steam )hle caulifl)er until tender a!ut 20

minutes7. ean)hile, in a s"illet, steam6sautU mushrms and nins in il n medium heatuntil mushrms are tender. (dd chic"en !rth. Brin# t a !il ver medium heat, stirrin#

cnstantly. &" and stir fr 2 minutes. %lace caulifl)er in a lar#e !)l $ur mushrmmi+ture ver it and serve immediately.

4ield: 6 servin#s




&elery Sla)

1 lar#e !unch f celery, ch$$ed fine

2 red !ell $e$$ers, ch$$ed fine

r tmates unces fresh )alnuts

%ut ch$$ed celery and $e$$ers in a !)l and set aside. %ut tmates and )alnuts in a !lender,cver and !lend until smth. %ur ver celery and $e$$ers.

4ield: 2 servin#s




&le Sla)

1 head f ca!!a#e, sliced very thin1 small6medium carrt, shredded

1F2 yell), )hite r red nin, thinly sliced1 small, tart #reen a$$le, shredded $tinal71 teas$n S$i"e seasnin#1F2 teas$n freshly #rund !lac" $e$$er1F cu$ rice vine#ar1F cu$ cider vine#ar ta!les$ns e+tra vir#in live il

%lace ca!!a#e, carrt, nin and a$$le in a !)l. i+ the seasnin#s, vine#ars and il t#ether

and $ur ver ve#eta!les. Tss very )ell. &ver and refri#erate fr at least 1 hur !efreservin#.

Nte:4u can use all #reen ca!!a#e )ith this reci$e, use half red ca!!a#e, r use a mi+ f #reen, red, Na$a, curly, r &hinese ca!!a#es. The ttal *uantity f ca!!a#e shuld !e the e*uivalent 1 full

head f ca!!a#e, r ru#hly 2 6 $unds.

Hariatins:=liminate rice vine#ar and increase cider vine#ar t 1F2 cu$. i+ vine#ar )ith 1F2 teas$nDi<n mustard. S$rin"le 1 ta!les$n )hle cara)ay seed int sla).

=liminate a$$le and s$rin"le sla) )ith ta!les$ns ch$$ed fresh dill r 2 ta!les$ns dried

dill.

e$lace carrt )ith <icama.

=liminate rice vine#ar in the dressin# and re$lace )ith 2 ta!les$ns f 'me#a aynnaiseZand 1 clve f $ressed #arlic mi+ed )ell )ith the cider vine#ar. %ur ver salad and tss )ell.

4ield: 2 6 servin#s




&"ed &a!!a#e

1 small head f ca!!a#e1 ta!les$n e+tra vir#in live il

1F2 teas$n fresh rsemary r 1F teas$n dried71F2 teas$n fresh re#an r 1F teas$n dried71F2 teas$n fresh thyme r 1F teas$n dried7

Wash and finely ch$ ca!!a#e. isten !ttm f fryin# $an r Dutch ven )ith 1 ta!les$n)ater, then add 1 ta!les$n live il and heat n medium l). (dd ca!!a#e and stir, addin#fresh rsemary, re#an and thyme.

Turn heat t l), cver and stir every fe) minutes t $revent !urnin#. &" ?610 minutes.

Hariatin:

-se #in#er and #arlic as flavrin# rather than the s$ices listed a!ve. (dd a!ut 5 minutes int thec"in# if usin# fresh #in#er and fresh #arlic.

4ield: 2 servin#s

Eee"y &arrts

1 ta!les$n e+tra vir#in live il ta!les$ns free ran#e chic"en stc" medium lee"s, )hite and $alest #reen $arts nly, rinsed and ch$$ed lar#e carrts, $eeled and sliced%inch f nutme# $tinal7Salt /ree (ll %ur$se Seasnin# t taste7

eat the il and chic"en stc" in a )ide s"illet. (dd the lee"s and carrts, cver, and c" vermedium6l) heat, fr a!ut t 10 minutes, r until tender6cris$. -ncver and sautU, stirrin#fre*uently until the lee"s and carrts !e#in t turn #lden. Stir in the nutme#, if desired. (ddseasnin# and serve.

4ield: 6 3 servin#s




ashed &aulifl)er

1 ta!les$ns !utter

2 ta!les$ns live il

1F cu$ )ater1 clve #arlic $tinal7

3 cu$s caulifl)er, ch$$ed fine2 ta!les$ns tamari'nin $)der t taste

n a lar#e $t, sl) c"er, r electric s"illet n the l)est tem$erature7 add !utter, live il,)ater, #arlic and caulifl)er stir and tss until cated. &" ver l) heat until caulifl)er isvery sft. Seasn )ith tamari and nin $)der.

With hand !lender r !eaters, )hi$ mi+ture until caulifl)er is creamy and fluffy.

Try )ith ushrm @ravyZ.

4ield: 6 servin#s

ustard @reens )ith Hinai#rette

2 cu$s )ater1F teas$n tamari

1 $und mustard #reens, )ashed, stemmed, cut int 1F inch stri$sBalsamic Hinai#retteZ dressin#

-sin# a lar#e s"illet )ith a lid, add )ater and tamari and !rin# t a !il. (dd $re$ared #reens,cver, and c" ver hi#h heat, stirrin# ccasinally until tender, a!ut 5 minutes. Drain in aclander, usin# a c"in# s$n t $ush #reens a#ainst side t s*ueeAe ut e+cess misture.DriAAle )ith dressin#, stir *uic"ly, and serve ht.

4ield: 2 6 servin#s




atatuille

2 lar#e nins, thinly sliced2 lar#e e##$lant, sliced 1F2; thic"

ri$e tmates, stemmed and sliced thic"ly red r yell) !ell $e$$ers, stemmed, seeded and sliced int 6 $ieces 10clves #arlic, $eeled1 teas$n fresh rsemary r thyme1 ta!les$n tamari

Blac" $e$$er t taste $tinal71F2 cu$ e+tra6vir#in live il2 ta!les$ns fresh $arsley r !asil, minced


n a cvered casserle dish, ma"e a layer f nin, then e##$lant, tmates, $e$$ers, #arlic,her!s, tamari and $e$$er. e$eat layers as necessary. DriAAle )ith live il, cver and $lace inven.

Ba"e a!ut ne hur. f mi+ture is t li*uid, uncver and !a"e anther 15 minutes. f t dry,add a little )ater r chic"en stc" and !a"e anther 15 minutes. @arnish )ith $arsley r !asiland serve.

4ield: servin#s




asted He#eta!les N. 1

yell) summer s*uash

5 Aucchini

2 red, yell) r ran#e $e$$ers15 6 20 small !uttn mushrms1 red nin ta!les$ns e+tra vir#in live il clves #arlic2 teas$ns tamariDried cilantr r !asil, ch$$ed

Trim ends frm summer s*uash. &ut int rund a!ut 1FQ thic". Trim ends f Aucchini. &ut in

half, then int r $ieces. &ut $e$$ers int stri$s. &ut nin in half, then int )ed#es, leavin#rt end in $lace s nin )ill stay t#ether durin# rastin#.

&m!ine il, #arlic and tamari. Tss ve#eta!les in that mi+ture. S$read ut n lar#e $an. ast at00] / fr a!ut 15 minutes. emve frm ven and s$rin"le )ith !asil r cilantr.

Nte:

asted ve#eta!les are handy t ma"e nce a )ee" and "ee$ in the refri#eratr fr use as a snac" rmeal cm$nent.

4ield: 6 3 servin#s

asted He#eta!les N. 2

medium carrts1 e##$lant, sliced a!ut 1; thic"26 Aucchini r summer s*uash, halved26 small nins, cut in *uarters1F cu$ e+tra vir#in live il

ta!les$ns fresh lemn <uice

u! ve#eta!les )ith live il and lemn <uice. Ba"e carrts and nin fr 5 minutes at 50] /.(dd e##$lant and Aucchini, and !a"e fr an additinal 20 minutes, turnin# if they !ecme t !r)n.

4ield: 6 3 servin#s




asted 4ell) %e$$ers

lar#e yell) !ell $e$$ers, a!ut 2 $unds

ta!les$ns e+tra vir#in live il

2 ta!les$ns shredded fresh !asil, r1 1F2 ta!les$ns ch$$ed fresh $arsley cm!ined )ith 1 teas$n dried !asil%e$$er t taste

%reheat ven t ?5] /. Set $e$$ers n a !a"in# sheet. Brush )ith 1 ta!les$nil t li#htly cat $e$$ers. Ba"e fr 20 minutes r until s"ins !e#in t !lister turn nce rt)ice7. %lace $e$$ers in a !r)n !a# r $lastic !a# t steam fr 10 minutes. %ull s"ins frm $e$$ers. emve stems, seeds, and mem!ranes. Tear $e$$ers int t 3 $ieces each. Eayrasted $e$$ers flat n a servin# $late. S$rin"le )ith !asil, $arsley and fresh #rund $e$$er.

4ield: servin#s

SautUed Brccli talian Style

1 head !rccli, cut int small fl)erets, stems thinly sliced 1teas$n e+tra vir#in live il2 r clves #arlic, minced

1 nin, diced r 5 !uttn mushrms, !rushed clean and thinly sliced 1r 2 tmates, diced

Brin# a lar#e $t f )ater t !il ver hi#h heat. (dd !rccli and c" until !ri#ht #reen !ut ntcm$letely tender, a!ut minutes. %lun#e int cld )ater t st$ the c"in# $rcess and t $reserve the !ri#ht clr.

eat s"illet ver medium heat. isten !ttm f s"illet )ith 1 teas$n )ater, then add il. (dd#arlic, nin and mushrms. &" and stir fr 26 minutes. (dd tmates and stir )ell. &verand simmer 10615 minutes. emve cver and stir in !rccli. Simmer, uncvered, 26 minutes.

Serve ht.

4ield: servin#s




S$icy Wilted @reens

teas$ns e+tra vir#in live il2 ta!les$ns shallts, minced

1 ta!les$n #in#er, #rated2 teas$ns #rund cumin2 teas$ns turmeric1 teas$n criander

1 <ala$en $e$$er, cred, seeded, and finely minced1F2 teas$n tamari1 1F 6 1 1F2 $unds cllards r S)iss chard a!ut 2 !unches7, thinly sliced 1 !unch scallins, trimmed and ch$$ed

n a lar#e s"illet, )arm the il ver l) heat. (dd the shallts, #in#er, and cumin and sautU fr minutes. Stir ften d nt all) in#redients t !urn.

(dd turmeric, criander, <ala$en, and tamari. SautU fr minutes ln#er. (dd #reens andscallins and mi+ )ith il and s$ice mi+ture. &ver and all) #reens t )ilt, stirrin#ccasinally. &llards ta"e a!ut 10612 minutes chard ta"es a!ut minutes. f there is tmuch li*uid, remve cver, turn heat t hi#h, and c" ff misture )hile stirrin# #reens. Serveimmediately.

Nte:This reci$e can !e made fiery r sim$ly hi#hly flavred !y varyin# the amunt f <ala$en.

4ield: 26 servin#s

Steamed (s$ara#us

1 !unch fresh as$ara#us #reen r )hite7

1 teas$n lemn <uice1 teas$n fresh $arsley, minced

Brin# 1 inch f )ater t a !il in cvered stc" $t )ith steamer inserted. Wash as$ara#us and

sna$ ff tu#h ends. %ut int steamer steam until crunchy6tender. Serve )ith lemn <uice andminced $arsley.

4ield: 2 servin#s




Stir6/ried B" &hy

2 ta!les$ns e+tra vir#in live il1 lar#e nin, *uartered and thinly sliced

1 medium6lar#e !" chy 10612 unces7, ch$$ed crss)ise in medium6lar#e chun"s 1teas$n #rated fresh #in#er, mre r less t taste2 teas$n tamari $tinal7

isten !ttm f stir6fry $an r )ide s"illet )ith a little )ater, then add il and heat. (ddnin and sautU ver medium heat until #lden. (dd !" chy !th stal"s and leaves7 and#in#er. Stir6fry !riefly, <ust until leaves are )ilted. Seasn )ith tamari.

4ield: servin#s

Stuffed ushrms

1F cu$ $ine nuts clves #arlic, minced

1F cu$ fresh cilantr, $ac"ed leaves, ch$$ed1F cu$ fresh !asil, $ac"ed leaves, ch$$ed

1 ta!les$n lemn <uice

2 ta!les$ns tamari t taste1 ta!les$n e+tra vir#in live il1 cu$ tmat, ch$$ed610 lar#e !uttn mushrms, stems #ently remved

%ut all in#redients e+ce$t mushrms and tmates int a fd $rcessr and $ulse ch$ severaltimes. St$ t scra$e d)n the sides and re$eat. (dd tmates and cntinue t $ulse ch$ until <ust !lended. >ee$ mi+ture at a carse te+ture, mre li"e a $est than a $uree. S$n intmushrm ca$s and driAAle )ith live il. Ba"e fr 10615 minutes at 50] /.

4ield: 2 servin#s.




Tmat &u$s

3 medium tmates

1F2 small cucum!er, ch$$ed fine

2 stic"s celery, minced2 6 #reen nins, ch$$ed fine1F2 cu$ fresh $arsley, minced1 ta!les$n fresh mint, minced1 clve #arlic, minced

1F2 cu$ $ine nuts1 ta!les$n lemn <uice1 ta!les$n live il $tinal7Tamari t taste $tinal7

With a very shar$ "nife, cut tmates in half and sc$ ut the center $ul$. (dd $ul$ t ther

in#redients savin# a little $arsley fr #arnish7 and mi+ )ell. /ill tmat halves.

4ield: 12 tmat cu$s

Tmates Di<n

clves #arlic, mashed1 ta!les$n Di<n mustard1F2 teas$n dry mustard

Salt6/ree (ll6%ur$se Seasnin#Z, S$i"e r rs. Dash t taste7 2ta!les$ns e+tra vir#in live il small tmates, cut in half

n !)l, cm!ine #arlic, Di<n mustard, dry mustard and seasnin#s t taste. (dd il, a little at atime, )his"in# until smth. %lace tmates in iled !a"in# dish and s$read )ith mustard

mi+ture. Bril tmates inches frm heat fr 1 minute r till t$s are !u!!ly and #lden.

4ield: 2 servin#s




He#eta!les and Di$

1 medium "hlra!i

1 small <icama

1 red $e$$er, seeded2 small yell) s*uash medium stal"s f celery2 cu$s !rccli fl)erets2 cu$s caulifl)er fl)erets1 cu$ sn) r su#ar sna$ $eas1 cu$ c" Sur &reamZ

Wash all ve#eta!les. &ut the "hlra!i, <icama, $e$$er, s*uash and celery int stic"s. Brea" the

!rccli and caulifl)er int small fl)erets. Strin# the sn) $eas if necessary. (rran#e n tray)ith a dish f c" Sur &ream in the center fr di$$in#.

4ield: 10615 servin#s

He#eta!les in @in#er Sauce

1 1F2 ta!les$ns live il

cu$s !rccli, ch$$ed in *uarter siAed heads1 head fennel, )ashed and sliced int small $ieces 2carrts, sliced1 cu$s fresh s$inach, ch$$ed clves f #arlic, minced1 ta!les$n #in#er, minced scallins1F cu$ fresh !asil, ch$$ed1 teas$n tamari1 teas$n red $e$$er chili fla"es less if yu )ant the dish less s$icy71F2 cu$ free6ran#e chic"en stc"

&h$ all in#redients. eat nn stic" s"illet t medium hi#h, and )hen ht, add 2 ta!les$ns)ater t misten !ttm f $an and add live il. Then add #arlic, #in#er, scallins, !asil, tamariand chili fla"es. SautU fr ne minute, stirrin# )ell. (dd carrts and fennel and stir fr antherminute. (dd !rccli and chic"en stc". &ver fr 0 secnds. emve frm heat and #arnish)ith scallins.

4ield: 26 servin#s




Walnut Watercress Stir /ry

2 teas$ns e+tra vir#in live il1 teas$n fresh #in#er, $eeled and minced

Eeaves frm 2 !unches )atercress, carsely ch$$ed1F teas$n red $e$$er fla"es1 ta!les$n tamari1F2 cu$ ch$$ed )alnuts1 teas$n )alnut il $tinal7

isten !ttm f lar#e s"illet r )" )ith small amunt f )ater. (dd live il. When il is ht,add the #in#er and c" until fra#rant, a!ut 0 secnds. (dd )atercress, red $e$$er fla"es, tamariand )alnuts. Stir6fry until )ilted !ut nt verc"ed, a!ut minutes. Serve ht,driAAled )ith the )alnut il, if desired.

4ield: 2 servin#s

ucchini SautU

2 ta!les$ns )ater1 lar#e red nin, sliced thin

2 small Aucchini, sliced int 1F inch runds2 small yell) summer s*uash, sliced int 1F inch runds 1lar#e ri$e tmat, chun"ed1 handful f fresh !asil, ch$$ed

eat $an n medium heat. (dd 2 ta!les$ns )ater, fll)ed !y nin. SautU fr a!ut 5minutes. (dd Aucchini and summer s*uash. Stir ccasinally nly fr a!ut 5 minutes. (ddtmat and !asil. &ver and c" fr anther 5 minutes r until everythin# has !lended t#ether)ell.

4ield: servin#s




+0$-$6 Soups


&hic"en He#eta!le Su$&ilantr &hic"en Brth&urried S*uash Su$

@aA$ach

talian Beef Su$Euisiana @um!

inestrneScallin Su$

Stea" and He#eta!le Su$

&hic"en He#eta!le Su$

2 clves #arlic1 medium nin1 ta!les$n e+tra vir#in live il

2 *uarts l)6salt chic"en !rth2 chic"en !reasts, !ne and s"in remved

3 tmates r 2 unces canned tmates if fresh nt availa!le7 2Aucchini, ch$$ed Brussels s$ruts r ther ve#eta!les, ch$$ed1F2 cu$ fresh $arsley

1F2 ta!les$n turmeric%inch f $e$$er $tinal7

SautU #arlic and nin in a little live il in a su$ $t. (dd !rth and !rin# t a !il. (ddchic"en. Simmer 0 minutes. emve chic"en, cl and dice. (dd ve#eta!les and s$ices.Simmer anther 15 6 20 minutes. eturn chic"en t $t and serve )hen chic"en is reheated.

Hariatin:Su!stitute a tur"ey !reast fr the chic"en.

Nte:-se leftver su$ fr !rea"fast, lunch r dinner ver the ne+t fe) days.

4ield: 5 servin#s




&ilantr &hic"en Brth

2 unces free6ran#e r#anic chic"en !rth

2 !unches f cilantr leaves nly7, ch$$ed fine 1

small minced nin $tinal71F cu$ $arsley, ch$$ed1 ta!les$n tamari

Wash cilantr and $arsley. /inely ch$ nly the leaves f !th. f usin# nin, ch$ it fine as)ell. (dd all ch$$ed in#redients and tamari t chic"en !rth. eat sl)ly until !rth is ht andnin is sft.

4ield: servin#s

&urried S*uash Su$

1F cu$ diced nin1 ta!les$n e+tra vir#in live il

1 cu$ thinly sliced carrts1 cu$ Aucchini, thinly sliced1 cu$ yell) summer r $atty $an s*uash, thinly sliced 2

teas$ns ch$$ed fresh $arsley1 teas$ns tamari1F teas$n $e$$er

162 teas$ns curry $)der t taste72 cu$s r#anic chic"en !rth

n a 1 1F2 *uart sauce$an, c" nin in il until translucent. (dd all ther in#redients e+ce$t !rth. &ver and c" ver l) heat until ve#eta!les are tender, stirrin# ccasinally. (dd !rth and !rin# t a !il. f yu )ish a thinner su$, add mre !rth r sme )ater.7 educe

heat t medium and c" until ve#eta!les are sft a!ut 20 minutes7. emve frm heat and letcl sli#htly. emve 2F f su$ frm $an and reserve $ur remainin# su$ int !lender and

$rcess at l) s$eed until smth. &m!ine $ureed and reserved mi+tures in sauce$an andreheat n l) tem$erature, stirrin# cnstantly until ht.

4ield: 2 servin#s.




@aA$ach

1 cu$ fresh tmat <uice see !el)7

ri$e tmates, *uartered

1 small nin, carsely ch$$ed1 clve #arlic, $eeled2 ta!les$ns lemn <uice1 6 2 ta!les$ns S$i"e r rs. Dash N Salt Seasnin# $e$$er t taste

1F2 teas$n cayenne $e$$er r ht chilies if yu $refer 1s$ri# fresh $arsley scallins, ch$$ed fine2 cucum!ers, $eeled and carsely ch$$ed

a"e fresh tmat <uice !y addin# several chun"s f tmat t 1 cu$ )ater in !lender and !lend at

hi#h s$eed.

Blend all in#redients in !lender r fd $rcessr, until ve#eta!les are )ell ch$$ed !ut N'T $ureed. Serve cld.

4ield: 2 servin#s






Euisiana @um!

ta!les$n e+tra vir#in live il

2 cu$s nin, ch$$ed

1 cu$ celery, ch$$ed2 lar#e tmates, ch$$ed

cu$s r#anic chic"en stc" cu$s $ure )ater clves #arlic, minced

Tamari, !lac" $e$$er and red $e$$er t taste1F2 6 1 $und fish any fish7, in chun"s2 $unds shrim$, $eeled and deveined1 cu$ frAen clams

1 ta!les$n $arsley, finely ch$$ed1F2 teas$n ;#um! file; dried, #rund sassafras leaves7

isten !ttm f lar#e su$ "ettle )ith 2 ta!les$ns f )ater, then add il and heat )ithmedium heat until ht. (dd nins and celery. &" until nins are )ilted and then addtmates, chic"en stc", )ater and #arlic. &" ver medium heat fr 1F2 hur and seasn ttaste )ith tamari, !lac" $e$$er and red $e$$er. (dd fish, shrim$, clams and $arsley. &"anther 10 minutes. S$rin"le a dash f #um! file n each served dish f #um!..

4ield: 3 servin#s




inestrne


clves #arlic, crushed

1 medium nin, ch$$ed stal"s celery, sliced1 medium carrt, ch$$ed1 Aucchini, chun"ed

1 ta!les$n talian seasnin#1 teas$n S$i"e1F2 teas$n #rund !lac" $e$$er2 tmates, seeded and ch$$ed1 *uart ve#eta!le r free6ran#e chic"en stc"

1 cu$ ca!!a#e, shredded1F2 cu$ talian Basil %estZ

isten !ttm f su$ $t r Dutch ven )ith a !it f )ater, then add live il and heat. (dd#arlic and nins and c" ver medium heat until nin is sft. (dd ch$$ed celery, carrt andAucchini. &ntinue c"in# fr a!ut 5 minutes, stirrin# fre*uently. (dd seasnin#s, tmatesand stc" and !rin# t a !il. educe heat and simmer 10 minutes. (dd ca!!a#e taste andad<ust the seasnin#s.

Eadle int !)ls and serve )ith 1 ta!les$n f talian Basil %estZ n t$ f each servin#.

Nte:

The ln#er this su$ simmers, the !etter it #ets.

4ield: servin#s




Scallin Su$

teas$ns e+tra vir#in live il

1 cu$ Aucchini, shredded

1F2 cu$ )hite nin, ch$$ed1 clve #arlic, minced1 cu$ scallins, ch$$ed1F2 cu$ chives, ch$$ed2 1F2 cu$s chic"en !rth2 teas$ns tamari

n sauce$an, c" Aucchini, nin and #arlic in il ver l) heat. &" a!ut 5 minutes, stirrin#ccasinally. (dd scallins and all !ut 2 ta!les$ns chives. &" and stir until scallins are

sft a!ut 2 minutes7. Stir in !rth and tamari and simmer fr anther 2 minutes r s. &lsli#htly.

%lace mi+ture in !lender and $rcess n l) s$eed until $ureed. eheat and ad<ust seasnin#s asneeded. Serve t$$ed )ith remainin# chives.

4ield: 2 servin#s




Stea" and He#eta!le Su$

1 $und r#anic rund stea"

1 teas$n dried !asil r 2 teas$ns fresh !asil, ch$$ed 1F2

teas$n Salt6/ree (ll6%ur$se Seasnin#Z1F teas$n $e$$er2 clves #arlic, crushed1 ta!les$n e+tra vir#in live il2 unces r#anic !eef stc"

2 cu$s hmemade Tmat &hili SalsaZ1 cu$ ca!!a#e, ch$$ed1 cu$ Aucchini, ch$$ed1F2 cu$ nin, ch$$ed1 cu$ celery, ch$$ed1 cu$ mushrms, sliced

1F cu$ carrts, ch$$ed1 cu$ fresh s$inach, trn int small $ieces1 cu$ fresh S)iss chard r ther #reens, trn int small $ieces1F2 cu$ fresh !asil, cilantr r $arsley r all three7, fr #arnish

&ut !eef int 1F inch thic" stri$s cut each stri$ int 1 inch $ieces. n medium !)l, cm!ine !eef, !asil, seasnin#, $e$$er, #arlic and il tss t cat.

eat Dutch ven r lar#e sauce$an ver medium6hi#h heat until ht. (dd 2 ta!les$ns )ater andthen add !eef mi+ture. &" and stir 65 minutes r until !r)ned. Stir in !eef stc", salsa andve#eta!les e+ce$t s$inach and chard. Brin# t a !il ver medium6hi#h heat. educe heat t l)

simmer 10 minutes. Stir in s$inach and chard. @arnish each servin# f su$ )ith fresh !asil, $arsley r cilantr.

Nte:This su$ freeAes )ell. &l cm$letely and $ut int $lastic !a#s r freeAer cntainers.

4ield: 10 servin#s




+0$-$7 uices and Smoothies


(lha Smthie

($rict ($$le /la+seed SmthieBerry Nut Sha"e

&ucum!er int Smthie@arden Tnic

as$!erry &cnut Slush

(lha Smthie

2 ta!les$ns fla+ seeds

2 ta!les$ns ra) macadamia nuts2 ta!les$ns ra) almnds2 ta!les$ns $ecans2 slices r#anic #in#er rt1 $a$aya(!ut 2 cu$s $ure )ater

Stevia t taste

Sa" nuts and seeds verni#ht, rinse. (dd seeds, nuts, #in#er, $a$aya and a little )ater t !lender. /it lid and !lend n hi#h until smth. (dd remainin# )ater a little at a time andcntinue !lendin# until all )ater is added. (dd stevia t taste.

4ield: 2 servin#s




($rict ($$le /la+seed Smthie

fresh a$ricts, $itted1F2 medium a$$le, chun"ed

2 ta!les$ns fla+ seeds1F cu$ lemn <uice1 cu$ $ure )aterDash f cinnamnStevia t taste

Sa" fla+ seeds verni#ht !efre usin# this reci$e. Drain seeds. %ut all in#redients in !lender rfd $rcessr and $rcess until smth, addin# mre )ater if necessary.

4ield: 1 servin#

Berry Nut Sha"e

cu$s $ure )ater

2 ta!les$ns almnds2 ta!les$ns $ine nuts1 ta!les$ns fla+ seeds

2F cu$ !lue!erries andFr stra)!erries fresh r frAen7 1F2teas$n vanilla1F teas$n nutme#Stevia

Sa" fla+ seeds verni#ht !efre usin# this reci$e. %rcess nuts n hi#h in fd $rcessr r !lender until #rund. (dd )ater sl)ly and $rcess. (dd !erries, vanilla, and nutme#. (ddstevia t s)eeten t taste. Blend )ell.

Ntes:f yu )ish a clder sha"e, su!stitute ice fr sme f the )ater. 4u may vary this reci$e !y

usin# any nuts r seeds yu desire.

4ield: 2 servin#s




&ucum!er int Smthie

2 medium cucum!ers, $eeled2 ta!les$ns fresh !asil

1 ta!les$n fresh mint

1 a$$le%ure )ater as needed

%ut all in#redients in !lender and !lend until smth.

@arden Tnic

Bi# handful f s$inach1 medium carrt stal"s f celery

2 stal"s f as$ara#us1 lar#e tmatWater as needed

f yu use a <uicer, <uice s$inach, carrt and celery t#ether, fll)ed !y as$ara#us and tmat.%ur all int ne #lass and en<y.

f yu d nt have a <uicer, yu can use a !lender. &ut celery and as$ara#us crss)ise in 162 inch $ieces. %ut all in#redients int !lender. &ver and !lend at hi#h s$eed until )ell !lended, addin#)ater if necessary. @arnish )ith cherry tmat r lemn )ed#e.




as$!erry &cnut Slush

ta!les$ns shredded uns)eetened ccnut1F2 cu$ almnds sa"ed verni#ht7

2 ta!les$ns fla+ seeds sa"ed verni#ht7

1 ta!les$n $syllium seed $tinal71F2 teas$n #rund cardamm r ther s$ice yu $refer7 2cu$s her! tea !re)ed71 cu$ $ure )ater1F2 cu$ ras$!erries, fresh r frAen

%lace ccnut, almnds, fla+, $syllium and cardamm in fd $rcessr r !lender and enu#h !re)ed tea t $rcess. Blend until smth. (dd remainin# tea, )ater and ras$!erries andcntinue $rcessin# until thic" and smth. Serve in !)ls. 'r thin it )ith mre )ater and drin"it. Su!stitute ice fr sme f the )ater if yu $refer a thic"er, clder result.

4ield: 2 servin#s




+0$-$+8 Snac#s and Handhelds


Dried He##ie &hi$s/la+ &rac"ers

Eettuce ll -$sS$rut and Oicama Snac"

He#eta!le EeatherHe#eta!le Wra$s

Dried He##ie &hi$s

1 medium e##$lant, cut int thin slices1 teas$n sea salt1 ta!les$n e+tra vir#in live il2 teas$ns tamari

2 Aucchini, cut dia#nally int thin slices

2 medium "hlra!i, $eeled, halved and cut int thin slices 1medium <icama, $eeled and cut int thin slices1 red !ell $e$$er, cut int thin stri$s

&ut e##$lant and tss )ith 1 teas$n sea salt and all) t set fr a!ut 0 minutes this )illremve any !itterness. inse and drain.

ean)hile, mi+ live il and tamari in a lar#e !)l. (dd ve#eta!les and tss t cat. %lacecated slices n dehydratr screens r n li#htly #reased c"ie sheet. Dehydrate at 110 de#rees/ fr 6 hurs. f usin# an ven, ad<ust ven t l)est $ssi!le settin# and c" fr 6 hursuntil ve#eta!les are dry and leathery. Thic"er slices and )etter ve#eta!les li"e Aucchini7 may

ta"e ln#er.




/la+ &rac"ers

cu$s )hle fla+ seeds, sa"ed 63 hurs

1F cu$ l)6salt tamari

Ouice f 26 lemns

Sa" fla+ seeds fr t 3 hurs in $urified )ater. %ur ff e+cess )ater. 4u )ill then have a#elatinus mi+ture. (dd Bra##s and lemn <uice t taste and mi+ )ell. >ee$ mist and lse frs$readin#.

S$read mi+ture thinly n yur dehydratr trays )ith a tefle+ sheet n t$. >ee$ yur hands )et asthis )ill hel$ n s$readin# the fla+ seeds r use a s$atula7 Dehydrate at 105 de#rees /. fr 563 hurs and then fli$ the mi+ture, remvin# the tefle+ sheet. &ntinue dehydratin# until themi+ture cm$letely dry a$$r+imately 563 hurs7.

Hariatin:(dd #arlic, nins, carrt <uice, tac seasnin#, talian seasnin#, chili $)der r cumin in anycm!inatin. Be creative and ma"e u$ yur )n reci$e.




Eettuce ll -$s

-se 2 lar#e leaves f leafy r maine lettuce, )ashed and $atted dry fr each rll u$. /ill )ith

any the fll)in# cm!inatins. ll leaves and secure )ith tth$ic". Wra$ in )a+ $a$er,

$archment r $lastic )ra$ and stre in refri#eratr.

i+ture 11 avcad1 ran#e1F2 #ra$efruitS$rin"le f rice vine#ar

i+ture 2

Water $ac"ed canned salmn r tuna1F2 cucum!er, finely ch$$ed

1F red nin, finely ch$$ed

i+ture 1F2 cu$ #rund )alnuts1F2 cu$ a$$le, finely ch$$edS$rin"le f lemn <uice

i+ture

1 red !ell $e$$er, ch$$ed fine1 carrt, shredded1 cu$ ca!!a#e, finely shredded

1 stal" celery, minced

i+ture 5

ta!les$ns $ine nuts, ch$$ed1F2 cu$ ch$$ed )ild mushrms1F teas$n fla"ed sea)eed1 carrt, shredded

Ntes:

&reate yur )n reci$e fr rll u$s. 4u can als use steamed ca!!a#e leaves instead f lettuceleaves if yu )ish.

T add different tastes r muthfeel, yu may )ish t use ne f the sauces r di$s frm theSauces and Dressin#s sectin f ur reci$es.

4ield: 16 servin#s $er rll u$.




S$rut and Oicama Snac"

2 cu$s mun# !ean s$ruts

1 cu$ sunfl)er seed s$ruts

1 cu$ lentil s$ruts1F cu$ radish s$ruts1F cu$ nin s$ruts1 cu$ additinal mi+ed s$ruts f yur chice1F2 cu$ #rated <icama

1 ta!les$n Salt6/ree (ll6%ur$se Seasnin#Z1 teas$n e+tra vir#in live il1 teas$n S$i"e r rs. Dash seasnin#

i+ s$ruts and <icama t#ether in lar#e !)l. DriAAle live il ver s$ruts and tss )ell.S$rin"le )ith seasnin#s.

Nte:Try different "inds and $r$rtins f s$ruts. =+$eriment )ith different seasnin#s.

He#eta!le Eeather

cu$s ve#eta!les, yur chice f any n ecmmended list, r cu$s thic", ve#eta!le su$1 teas$n tamari1 teas$n lemn <uice

Steam ve#eta!les. Blend )ell in !lender r fd $rcessr and seasn )ith tamari and lemn <uice. S$read $ureed ve#eta!le mi+ture n Tefln tray in fd dehydratr and dehydrate at 15de#rees / fr a!ut 3 hurs r until n ln#er stic"y. emve and cl. &ut int ei#hths, rll eachne u$ and )ra$ ti#htly. Stre in a dry $lace.

f usin# an ven, li#htly #rease a c"ie sheet and s$read $uree nt sheet. &" n l)est

$ssi!le ven settin# until dry and leathery.

4ield: rll u$s




He#eta!le Wra$s

2 cu$s fla+ seeds, #rund

1 1F2 cu$s )ater

1 teas$n S$i"e clves #arlic, $eeled1 cu$ fresh !asil, ch$$ed1F2 cu$ fresh $arsley, ch$$ed1F medium nin, ch$$ed1 cu$ sun6dried tmates2 red !ell $e$$ers, ch$$ed1F teas$n cayenne $e$$er1 teas$ns mar<ram2 teas$ns lime <uice

n a s$ice r cffee #rinder, #rind fla+ seed t a fine meal. %lace all remainin# in#redients e+ce$t)ater and seed meal int !lender r fd $rcessr and !lend )ell. (dd )ater and seed meal, thenstir )ell and set aside fr at least 0 minutes r until mi+ture has thic"ened. Dr$ !ys$nful nt tefln dehydratr sheets, s$readin# each )ra$ int a thin circular sha$e.Dehydrate at 105 de#rees /. fr 3 hurs r until easily remva!le. emve t mesh sheets and dryfr anther fe) hurs until leathery.

Nte:-se as yu )uld a trtilla. Stre in $lastic !a#s in the refri#eratr fr u$ t 0 days.

4ield: )ra$s






(sian Dressin#

1 cu$ ra) hulled )hite7 sesame seeds

1 cu$ !re)ed !lac" tea

1 ta!les$n rice vine#ar1F2 teas$n chili fla"es $tinal72 clves #arlic, ch$$ed2 ta!les$ns tamari2 ta!les$ns fresh #in#er, minced

@rind sesame seeds in cffee !ean #rinder r fd $rcessr int a fine meal. %lace all

in#redients in a !lender and !lend until smth, addin# a little )ater if necessary t #et desiredcnsistency. efri#erate in ti#htly cvered cntainer. -se as di$ r thin d)n and use as saladdressin#.

4ield: 2 cu$s

Balsamic Hinai#rette Dressin#

1 ta!les$n e+tra vir#in il

1F teas$n tamari

1 teas$n !alsamic vine#ar/resh #rund $e$$er t taste1 teas$n Di<n mustard

2 teas$ns freshly s*ueeAed lemn <uiceDash f ht sauce

Blend all in#redients. Stre in airti#ht cntainer in refri#eratr. -se n any salad.

4ield: 1 servin#




BBK Sauce

1 cu$ )alnut r hem$ il

2 cu$s cider vine#ar

2 ta!les$ns $ultry seasnin# ta!les$ns S$i"e seasnin#

1F2 teas$n !lac" $e$$er $tinal71 e##

n heavy $an, cm!ine il, vine#ar and seasnin#s. Brin# t a !il, reduce heat and simmer fr 5minutes. emve frm heat. Whis" in the !eaten e## and all) t cl. Stre in cntainer )ith lidin refri#eratr. >ee$s fr u$ t 30 days.

4ield: cu$s

Di<n Hinai#rette

1F2 cu$ e+tra vir#in live il2 ta!les$ns red r )hite )ine vine#ar1 teas$n Di<n mustard

1 small shallt, minced $tinal7

( little salt and $e$$er

Blend all in#redients t#ether in !lender r sha"er )ith lid. >ee$ refri#erated in cveredcntainer. eci$e can !e du!led.

4ield: a$$r+imately 1F2 cu$




/ines er!s

1 ta!les$n dried thyme

1 ta!les$n dried savry

1 ta!les$n dried mar<ram1 ta!les$n dried sa#e1 ta!les$n dried !asil1 ta!les$n dried #rated lemn $eel

/ine er!s is a mi+ture f ch$$ed armatic her!s in varyin# $r$rtins. The a!ve list is <ustan e+am$le. 4u culd als use such her!s as $arsley, chervil, tarra#n, and chives. The mi+tureculd !e used t flavr sauces, meat, $ultry, fish, sautUed ve#eta!les, su$s and melets.

i+ her!s and lemn $eel. Stre in airti#ht cntainer. >ee$ in cl, dry $lace.

4ield: 1F cu$

@in#er Dressin#

1 teas$n #rated #in#er rt2 ta!les$ns )alnut il

2 shallts, finely ch$$ed1 teas$n tamari ta!les$ns rice vine#ar

&m!ine all in#redients in <ar. &a$ and sha"e )ell.




@ra$efruit Hinai#rette

1F cu$ freshly s*ueeAed #ra$efruit <uice

F cu$ e+tra vir#in live il

1 teas$n rs. Dash, S$i"e, r Salt /ree (ll %ur$se Seasnin#Z

Blend and !ttle. >ee$ refri#erated. eci$e can !e du!led.

4ield: 1 cu$

@reen Salsa

6? <ala$en r Serran chilies1 clve #arlic

1 $und tmatills hus"ed71 ri$e avcad1F2 cu$ ch$$ed cilantr1 limertn Salt Su!stitute r re#ular salt

ast chilies and tmatills n the #rill. Blend #arlic first )ith a little )ater in !lender, r mash)ith a #arlic $ress. &m!ine #arlic )ith rasted chilies and tmatills and !lend at l) s$eed.

ash r cut finely the avcad. &m!ine avcad, cilantr and cntents f !lender in a !)l.S*ueeAe lime int salsa and add salt r salt su!stitute t taste.

4ield: ($$r+imately 2 cu$s




er! Dressin#

2 stal"s celery and leaves, ch$$ed fine

2 small #reen nins, ch$$ed fine

s$ri#s $arsley, ch$$ed fine1 teas$n $a$ri"a1F teas$n dried !asil1F teas$n mar<ram r rsemary1 cu$ live il2F cu$ lemn <uice

&m!ine all in#redients in !lender and !lend )ell. (ll) t stand in refri#eratr verni#ht runtil flavrs are !lended.


er!s de %rvence S$ice i+

ta!les$ns dried mar<ram ta!les$ns dried thyme ta!les$ns dried savry

1 teas$n dried !asil1 teas$n dried rsemary1F2 teas$n dried sa#e1F2 teas$n fennel seeds

&m!ine all in#redients. i+ )ell and s$n int small <ars. -se t seasn chic"en, ve#eta!les

r meat.

4ield: F cu$




talian Basil %est

2 cu$s fresh !asil leaves, stemmed and $ac"ed

F cu$ fresh $arsley, ch$$ed

1F2 cu$ ra) )alnuts r $ine nuts2 clves #arlic, $eeled use mre if yu )ish71F2 teas$n #rated lemn rind1F2 cu$ e+tra vir#in live il1 1F2 teas$ns rtn Salt Su!stitute r S$i"e

n !lender r fd $rcessr, cm!ine all in#redients and $rcess until fairly smth. Stre inrefri#eratr. Will "ee$ u$ t )ee"s.

4ield: (!ut 2 servin#s

Eatin Salsa

36 clves #arlic, $eeled65 Serran chilies r <ala$en $e$$ers, seeds remved 1cu$ cilantrOuice f 1 lime

6 tmatills, uter hus"s remved r use 2 mre tmates instead7 6

medium tmates1 teas$n #rund cumin1 medium6lar#e red nin, ch$$ed int 1F $ieces

Best tl fr salsa ma"in# is a !lender. n rder t achieve a chun"y te+ture, add in#redients t !lender in the rder s$ecified !el), and dn8t ver6!lend in the last ste$. Blend enu#h t !rea" u$the last fe) tmates, !ut nt s much as t $ulveriAe them.

%lace #arlic, chiles, cilantr and lime <uice int !lender. %ulse !lender re$eatedly, until #arlic isa $aste and chiles and cilantr leaves are finely ch$$ed. Scra$e d)n the sides f !lender ifnecessary.

f mi+ture is t dry t $rcess )ell, add a cu$le f tmatills, r a tmat. (dd remainin#

tmatills and $ulse t !rea" them u$. Then add tmates and cumin and $ulse <ust enu#h t !rea" u$ tmates. %ur salsa int a !)l.

Stir nin int salsa !y hand. Eet salsa stand fr ne hur at as the flavrs cm!ine. Thenrefri#erate in sealed cntainer.

4ield: 2 cu$s




Eemn int Dressin#


ta!les$ns lemn r lime <uice

2 ta!les$ns )hite vine#ar1 clve #arlic, minced1F2 teas$n dried mint r 1 teas$ns fresh mint, minced71F2 teas$n dried !asil r 2 teas$ns fresh !asil, minced7

%ut all in#redients in <ar r !lender and sha"e r !lend. a"es 2F cu$ f dressin#.

Eemn Hinai#rette

1F cu$ freshly s*ueeAed lemn r lime <uiceF cu$ e+tra vir#in live il( dash f rs. Dash seasnin#

1 teas$n $arsley fresh r dried7, r any fresh her!s yu li"e rsemary, savry, thyme, dill,sa#e, etc.7

Blend and stre in !ttle. >ee$ refri#erated. eci$e can !e du!led.

4ield: 1 cu$




Eime, 'il and @arlic Dressin#

162 teas$ns tamari1 teas$n #arlic, $eeled and finely ch$$ed

2 ta!les$ns shallts, finely ch$$ed1F cu$ lime r lemn7 <uice, $lus e+tra if needed 1cu$ e+tra6vir#in live il, $lus e+tra if needed/reshly #rund !lac" $e$$er

n a small !)l, )his" tamari, #arlic, and shallts )ith lime <uice. Sl)ly )his" in the il untilemulsified. Taste and ad<ust seasnin#s, addin# mre lime <uice if needed. Stre in airti#htcntainer verni#ht r until flavrs are )ell !lended.

4ield: 1. cu$s

an# Salsa

1 ri$e man#, diced

1 $a$aya, diced1F2 medium red nin, ch$$ed

1 Serran r <ala$e chili $e$$er r use milder (naheim7, minced $tinal7 1

small cucum!er diced2 ta!les$ns fresh cilantr leaves, ch$$ed ta!les$ns fresh lime <uice%e$$er t taste

%ut all in#redients int !)l and mi+. Eet salsa stand fr ne hur at rm tem$erature t letflavrs cm!ine. efri#erate in sealed cntainer.

4ield: 26 cu$s




eat arinade N. 1

1 ta!les$n hney1F 6 1F2 cu$ live il

clves #arlic, crushed

1F cu$ tamari2 teas$ns rice vine#ar

%ut all in#redients in small !)l and )his" until )ell !lended.

%ut meat r $ultry int Ai$ lc" !a#. %ur in marinade. efri#erate and leave verni#ht, if yuhave time. 'ther)ise, let it marinade fr 1 6 hurs.

emve meat and set ut t c" r !ar!e*ue. Baste sme f the marinade n t$ f meat

!efre c"in#. When yu turn the meat, !aste ther side. f !ar!e*uin#, !aste meat fre*uently t"ee$ it mist.

eat arinade N. 2

1 ta!les$n hney1F 6 1F2 cu$ live il

ta!les$ns lime <uice

2 teas$ns fresh #in#er rt, finely #rated1F cu$ tamari

Same instructins as a!ve.




e+ican @uacamle

2 avcads

1 nin, ch$$ed fine

1 tmat, ch$$ed fine162 limes r 1 lemn, <uiced t taste72 clves #arlic, minced1 ta!les$n cilantr, minced1 <ala$en r Serran $e$$er, finely ch$$ed $tinal7

&ut avcads in half, $$ ut the $it, sc$ ut the flesh )ith a s$n n#redients can !e

ch$$ed !y hand r $ut int fd $rcessr r !lender, de$endin# u$n )hether yu li"e yur#uacamle smth r chun"y. %lace all in#redients, e+ce$t lemn r lime <uice, int !)l andmi+. (dd lemn r lime <uice t taste, and mi+ a#ain.

Stre in sealed cntainer in refri#eratr.

Hariatin: Ta"e e+ican @uacamle and mi+ sme f it )ith any salsa dish fr a different tasteand te+ture.

4ield: 1 6 2 cu$s

c" Sur &ream

1 cu$ BraAil nuts, sa"ed verni#ht1F cu$ lemn <uice1F2 teas$n tamari

(dd 1F cu$ )ater t fd $rcessr r !lender. &m!ine nuts, lemn <uice, and tamari untilli#ht and creamy, a!ut r minutes. (dd mre )ater as necessary.

Hariatin:

e$lace lemn <uice )ith lime <uice and add chili $)der and cumin t taste. -se a different nut rseed if yu )ish.

4ield: 1 1F cu$s.




ushrm @ravy

1F2 cu$ sa"ed almnds1F2 cu$ r#anic !eef !rth use mre if needed7

2 cu$s shita"e mushrms use anther mushrm if shita"e nt availa!le71F teas$n #arlic #ranules r 1 clve #arlic2 teas$ns tamari(dditinal seasnin#s if yu )ish

Blend almnds and !eef !rth until smth set aside. Blend mushrms )ith <ust enu#h !eef !rth t #et desired #ravy cnsistency. (dd almnd mi+ture, #arlic, tamari and seasnin#s. Blenda#ain until smth, addin# mre !rth if necessary. eat and serve.


Nut %tU

1 cu$ )alnuts1F2 cu$ almnds1F2 cu$ macadamia nuts1F cu$ sesame seeds

1 red !ell $e$$er, finely ch$$ed

stal"s celery, finely ch$$ed1 small lee" )hite $art nly7, finely ch$$ed2 ta!les$ns lemn <uice162 teas$ns $)dered "el$162 ta!les$ns tamari

Sa" all nuts and seeds 1262 hurs in $ure )ater, then rinse. -sin# a fd $rcessr, $rcess allnuts and seeds until reduced t a meal. (dd red !ell $e$$er, celery, lee", lemn <uice, "el$, tamariand mi+ )ell.

4ield: 2 6 cu$s




'live 'il6Eemn Dressin#

ta!les$ns fresh6s*ueeAed lemn <uice

1F2 cu$ live il may als use fla+, )alnut r hem$7 1

clve #arlic, $eeled and crushed $tinal7er! seasnin# fr taste

er! seasnin# ideas:'re#an 6 fr a mre talian flavrThyme 6 fr a mild her!al flavrBasil 6 fr a strn# her!al flavr&ayenne 6 fr $e$le )h li"e s$icy fd

Sha"e all in#redients in a cntainer )ith a ti#ht6fittin# lid. >ee$ refri#erated. f live ilslidifies, remve frm refri#eratr ne hur !efre usin#. -se n salads r ve#eta!le dishes.

4ield: a!ut 2F cu$

'me#a aynnaise

1 ta!les$n lemn <uice1 )hle e##1F teas$n dry mustard1F cu$ live il

1F cu$ fla+seed il1F cu$ )alnut il

%ut lemn <uice, e## and mustard int !lender. Blend t 5 secnds. &ntinue !lendin# and

sl)ly add ils in a thin stream )hile !lender is n l). Blend until maynnaise is thic". Stre insealed $lastic cntainer. -se )ithin 56? days.

Nte:f yu dn8t have !th fla+seed il and )alnut il, use 2F cu$ f the ne that yu d have.

4ield: 1 cu$




%r" Ein arinade

1F $inea$$le1 ran#e

26 ta!les$ns live il1F 6 1F2 cu$ tamari1 teas$n #rund #in#er1 small nin, ch$$ed2 clves #arlic, minced

Slice a)ay uter s"in f $inea$$le and $eel ran#e. n a !lender r fd $rcessr, $uree

$inea$$le and ran#e. n a <ar )ith a ti#ht fittin# lid, cm!ine all in#redients. Sha"e )ell. %urver meat. n refri#eratr, marinate, turnin# ccasinally, fr several hurs r verni#ht !efrec"in#.

Salt6/ree (ll6%ur$se Seasnin#

1F cu$ dried minced nin

teas$n dried ve#eta!le fla"es1 ta!les$n #arlic $)der

1 ta!les$n dried ran#e $eel

1 teas$n dried lemn $eel162 teas$ns carse #rund !lac" $e$$er $tinal7 1teas$n dried $arsley1F2 teas$n dried !asil1F2 teas$n dried mar<ram1F2 teas$n dried re#an1F2 teas$n dried savry1F2 teas$n dried thyme1F2 teas$n cayenne $e$$er $tinal7

1F2 teas$n cumin1F2 teas$n criander

1F2 teas$n dried mustard1F teas$n celery seed

2 teas$n dried Nri fla"es r ther dried sea)eed fla"es7Dash f dried rsemary

&m!ine all f the in#redients in a #rinder and #rind t $)der. Stre the s$ice !lend in acvered cntainer r a sealed sha"er !ttle.

4ield: ($$r+imately 2F f a cu$.




S$icy Salad Dressin#


2 ta!les$ns lemn <uice

1 teas$n dry re#an1 teas$n dried $arsley1F2 teas$n curry $)der1 clve #arlic, $eeled and minced

Dash f Salt6/ree (ll6%ur$se Seasnin#ZDash f freshly #rund !lac" $e$$er

i+ all in#redients and let them t rest fr at least 10 minutes. (dd t any salad. T$ )ithavcad, nin and tmat.

4ield: 2 servin#s

Ta$enade

3 ta!les$ns )alnuts r $ine nuts2 clves #arlic, $eeled and $ressed

1 #reen nin )hite $art nly7

1F2 cu$ talian $arsley, stemmed and ch$$ed1 cu$ fresh s$inach, stemmed and ch$$ed1F fresh thyme

1F2 teas$n #rated lemn $eel

1F2 teas$n rtn Salt Su!stitute r 1F teas$n re#ular salt Fcu$ !lac" lives, $itted ta!les$ns e+tra vir#in live il

%ut nuts and #arlic in fd $rcessr and $rcess until nuts are #rund. (dd nin, $arsley,

s$inach and thyme and $rcess )ell. (dd lemn $eel, salt, lives and live il and !lend untilsmth. Transfer t cvered cntainer and stre in refri#eratr.

4ield: 1 1F2 cu$s




Tartar Sauce

1 cu$ 'me#a maynnaiseZ

2 ta!les$n red nin, finely ch$$ed

1F2 ta!les$n lime r lemn <uice1F2 teas$n dried dill1F teas$n $a$ri"a1F2 ta!les$n Di<n mustard1 ta!les$n drained ca$ers1 ta!les$n cucum!er, $eeled and finely ch$$ed

%ut 'me#a maynnaise int !)l. (dd all in#redients and )his" until mi+ed. Serveimmediately r refri#erate in sealed cntainer fr 26 days.

4ield: 1 cu$

Tmat &hili Salsa

1 clve #arlic, $eeled and minced1 $und tmates, ch$$ed small

1F2 cu$ !ell, (naheim r Serran $e$$ers, ch$$ed

1F2 small red nin, finely ch$$ed1F cu$ fresh cilantr, finely ch$$ed1F cu$ fresh $arsley, finely ch$$ed1 ta!les$n lime <uice1 teas$n )hite vine#ar1F2 teas$n S$i"e seasnin#

i+ #arlic, tmates, $e$$ers, nin, cilantr, $arsley, lime <uice, vine#ar and seasnin#s.&ver )ith $lastic fd )ra$ and let stand at rm tem$erature fr 1 hur. >ee$s in therefri#eratr u$ t 10 days.

4ield: 261F cu$s.

Hariatin:=D 'T S(ES(: ncrease the #arlic t 2 clves, the lime <uice t 1 1F2 ta!les$ns and add 1ta!les$n ch$$ed <ala$en $e$$er, $lus 1F teas$n red $e$$er sauce. %rceed as directeda!ve.




+2$+ (>ercise

%hysical activity is an essential "ey t mana#in# %&'S, increasin# fertility and a healthy life.

'ur !dies )ere made t mve. /r thusands f years, human !ein#s )ere nmadic, fll)in# rsee"in# ut the fd su$$ly. 'nce )e learned h) t create ut fd su$$ly, )e )ere a!le t stayin ne $lace. (s time $assed, )e !e#an t en<y the !enefits f advancin# technl#ies, )hich $rvided us )ith mre leisure time. We used ur minds mre and mre, )hile usin# ur !dies lessand less. Tday )e find urselves in a mdern life that actually demands very little f us $hysically.(lthu#h ur !dies are still hard6)ired fr mvement, mst f us n ln#er hnr the very realneed f the ;natural self; t #et u$ and mve a!ut.

($$reciatin# yur !dy 66 fr its miraculus a!ility t carry ut millins f intricate functins

)ithut cnscius directin, fr its cntinual $ursuit f e*uili!rium, fr its cm$le+ ada$tivea!ility 66 is the first ste$ n the rad t ttal fitness. Eay aside yur <ud#ments, fears,e+$ectatins and disa$$intments in favr f a $sitive frame)r" that sets the sta#e fr a lastin#and cnsistent e+ercise $r#ram.

Benefits f =+ercise

-nli"e dru#s r fad diets, there are n d)nsides t re#ular e+ercise. ere are a fe) )ays yu)ill !enefit frm e+ercise.

M ncreased endurance and fati#ue resistance M ncreased stren#th and fle+i!ility

M Better !alance

M m$rved crdinatin

M m$rved $sture

M i#her self esteem

M Tensin release

M Better slee$

M re ener#y

M d im$rvement

M Decreased insulin resistance

M Eeaner !dy

M Tendency t nrmaliAe hrmnesM m$rved #eneral health.

Why Wmen )ith %&'S Shuld =+ercise

( num!er f studies have demnstrated that )men )ith %&'S r insulin resistance can #reatly !enefit frm re#ular e+ercise.




/r e+am$le, a study cnducted at the -niversity f (delaide in (ustralia sh)ed that a si+mnth $r#ram f diet and e+ercise hel$ed 1 ver)ei#ht %&'S )men nrmaliAe theirhrmnes.2 They e+$erienced an 11J reductin in central fat, ?1J im$rvement in insulinsensitivity, J fall in insulin levels, and a J reductin in E luteiniAin# hrmne7 levels.The )men in this study achieved sur$risin# results )ith a cm!inatin f diet and e+ercise in <ust si+ mnths. This study is relevant !ecause insulin resistance and chrnically hi#h insulin

and E are reasns )hy %&'S )men dn8t vulate and )hy they have a num!er f thertru!lin# sym$tms.

=+ercise Necessary fr Ess f Belly /at

=+ercise is necessary fr the lss f !elly fat in dia!etic )men accrdin# t a ne) study frmSyracuse -niversity.25 Thirty6three )men )ere divided int ;diet nly; and ;diet $luse+ercise; #ru$s. Since dia!etic )men have meta!lic $r!lems similar t %&'S )men, thestudy results are relevant.

=ither diet alne, r diet $lus e+ercise, caused an avera#e )ei#ht lss f . l!s in three mnths.

)ever, nly the diet $lus e+ercise #ru$ had a lss f visceral fat, )hich is the !elly fat thatsurrunds internal r#ans.

This study su##ests that yu can lse )ei#ht )ith diet alne. But if yu als )ant tsi#nificantly lse a!dminal fat, yu8ll )ant t add re#ular e+ercise t yur diet $r#ram.

eductin f mcysteine

Wmen )ith %&'S tend t have elevated hmcysteine, es$ecially thse )h are ta"in#metfrmin @luc$ha#e7. mcysteine is an amin acid in the !ld. ( nrmal amunt is "ay66 !ut an elevated level means that yur meta!lic $rcesses are nt )r"in# $r$erly. =levated

hmcysteine is assciated )ith crnary artery disease, heart attac", chrnic fati#ue,fi!rmyal#ia, c#nitive im$airment, and cervical cancer.

( recent study at the -niversity f War)ic" in =n#land has $rvided the first evidence that re#ulare+ercise si#nificantly l)ers hmcysteine in the !ld f yun# ver)ei#ht )men )ith%&'S.23 n this study, a #ru$ f )men )h e+ercised fr si+ mnths had a si#nificant dr$ intheir hmcysteine levels. They als reduced their )aist6t6hi$ rati, meanin# that their !ellies #tsmaller. n cntrast, there )as n chan#e in the nn6e+ercisin# #ru$.

nsulin esistance and =+ercise

nsulin resistance is a $rimary cause f %&'S and infertility. Des e+ercise reduce insulinresistance9

( very interestin# study frm 'ta# -niversity in Ne) ealand may $rvide the ans)er.2?

T) #ru$s f men and )men )ere $ut n ne f t) dietary and e+ercise $r#rams fr furmnths.

The ;mdest; #ru$ )as #iven a diet cmmnly recmmended !y health authrities. They )erere*uired t cut their chlesterl inta"e and increase their fi!er inta"e. Their diet cnsisted fl)6#lycemic fds, fish, nuts, seeds, #rains, $asta, rice, fruit, ve#eta!les, le#umes and l)6fat




dairy $rducts. This is the ty$e f diet yur dctr mi#ht recmmend. The $artici$ants )ere alsre*uired t e+ercise fr 0 minutes five times a )ee". N instructins )ere #iven n h) hard te+ercise.

The ;intense; #ru$ )as #iven a diet similar t the ;mdest; #ru$, althu#h their fi!er inta"e )as

sme)hat hi#her and the ttal fat inta"e )as sme)hat l)er. n additin, the e+ercise

re*uirement )as different. The ;intense; #ru$ )as as"ed t e+ercise fr at least 20 minutes fivetimes a )ee" at 060J f the ma+imum heart rate fr their a#e. n ther )rds, they )erere*uested t e+ercise *uite hard fr 20 minutes.

(fter mnths, nly the ;intense; #ru$ had a si#nificant reductin in their insulin resistance a2J dr$ vs. a J dr$ fr the ;mdest; #ru$7. (ls, their aer!ic fitness increased 11J vs. a 1Jincrease fr the ;mdest; #ru$.

This study demnstrated that healthier diet recmmendatins cm!ined )ith a #reater intensityf e+ercise are effective in reducin# insulin resistance. This study is es$ecially relevant fr lean%&'S )men )h have insulin resistance. t8s )ell "n) that insulin resistance can !e reduced

!y lsin# a lt f )ei#ht. But if yu8re nt ver)ei#ht and have insulin resistance 66 )hat canyu d9 This study su##ests that a !etter diet and re#ular e+ercise at 060J f yur ma+imumheart rate )ill im$rve yur sensitivity t insulin and thus reduce yur %&'S sym$tms.

&an 4u @et Better !y =+ercise (lne9

=ven if yu dn8t fll) ur healthy %&'S diet at all, yu can still #et sme !enefit frm re#ular

e+ercise. 'f curse, )e strn#ly recmmend that yu d !thP7.

( small study cnducted at the -niversity f /lrida sh)ed that nn6dietin# sedentary adults

)h #t a fe) hurs f e+ercise each )ee" and did nt lse )ei#ht still )ere a!le t si#nificantlyim$rve their #lucse and fat meta!lism.2

(nd, accrdin# t a ne) study f $remen$ausal )men !y researchers at KueenCs -niversity in'ntari, &anada, mderate e+ercise )ithut dietin# caused a reductin in ttal !dy fat, !elly fat andinsulin resistance.2 )ever, these )men did nt lse any )ei#ht. S, )ith mderatee+ercise alne, yu may nt lse much )ei#ht, !ut yu )ill im$rve yur !dy fat $ercenta#eand reduce insulin resistance.

e#ular e+ercise $rvides numerus health !enefits, includin# im$rvement in sme %&'Ssym$tms such as insulin resistance. We als "n) that a healthy diet $rvides additinal

numerus !enefits. f yu cm!ine a healthy diet )ith a re#ular e+ercise $r#ram, yu )illaccelerate yur $r#ress t)ards mana#in# %&'S, im$rvin# fertility, and !ein# mre vital and

healthy.

What s an ;=+ercise %r#ram;9

(n e+ercise $r#ram is a cmmitment t mve yur !dy in a variety f )ays !eynd yur

nrmal day t day activity. Sme $e$le are $ut ff !y the term ;)r"ut; r ;$r#ram; !ecauseit cn<ures u$ ima#es f #ymnasiums r hard6!dy clu!s )here everyne s)eats and #runts their




)ay t)ard fitness. f yuCre turned ff !y clan#in# !ar!ells, mirrred )alls and lud, verheadmusic, then sim$ly create ur )n )r"ut rutine )herever and h)ever yu chseGand call it)hatever yu li"e.

4u can start )ith small thin#s li"e:

M %ar"in# a little further a)ay frm yur destinatin and )al"in#. M

Ta"in# stairs instead f elevatrs.M %acin# rather than sittin# )hile tal"in# n the $hne. M

@ettin# u$ and stretchin# )henever $ssi!le.

4ur $r#ram can utiliAe a variety f e+ercise activities, at varyin# de#rees f intensity.4u can <in a health clu! r s$a, # t the $l and s)im r d )ater aer!ics. 'r find a $ar"r hi"in# trail near yur hme )here yu can # fr a !ris" )al". ThereCs n end t )hat yucan d t !e mre active. -ltimately, yuCll find a safe and steadily challen#in# $r#ram that)r"s fr yu.

st find that they #et ma+imum !enefit !y includin# several different ty$es f e+ercise durin#

their daily rutine, includin# fle+i!ility, stren#thenin#, !alancin#, and aer!ic activity.

=+ercises and $hysical activity can !e divided u$ int 10615 minute $erids r dne all at nce fra much ln#er $erid f time. st $e$le need t e+ercise at least 0 minutes a day,althu#h sme individuals )ith insulin resistance may need t d cnsidera!ly mre. f yu8re nt $hysically fit, r *uite ver)ei#ht, r dn8t have the ener#y t e+ercise fr 0 minutes r mre, <ustd )hat yu can, even if it is nly 5 minutes at a time.

ere are sme e+ercise $tins that can !e dne at varyin# levels f intensity and duratin:

M Stretchin#.

M 4#a.

M %ilates r @yrtnic.

M esistance Trainin# free )ei#hts, machines, !ands, $ushu$s, sit6u$s, etc7.

M Water =+ercise )ater )al"in#, )ater aer!ics, s)immin#, surfin#7.

M 'r#aniAed S$rts !as"et!all, !admintn, sft!all, sccer #lf7.

M ndividual S$rts !i"in#, rller !ladin#, ice s"atin#, s"iin#, sn)!ardin#7.

M Dancin#.

M (er!ic classes r OaAAercise.

M Wal"in#, <##in# r runnin#.

M artial arts "arate, tai6chi7.

Sme e+ercise )r"s !est if it is structured, li"e stretchin#, resistance trainin# and sme aer!icactivities. 'ther e+ercise, li"e )al"in#, !i"in#, #ardenin# r husecleanin# can sim$ly !e)r"ed int yur day h)ever yu can d it.

f yuCre <ust !e#innin# an e+ercise $r#ram, it8s smart t cnsult )ith a health care $rfessinalandFr a $ersnal trainer !efre yu !e#in. Bth can hel$ yu fi#ure ut )hat rutines )uld !e !est fr yur health limitatins, fitness level, !dy ty$e, and lifestyle.




) uch Shuld 4u =+ercise9

There are three as$ects t the *uestin f h) much yu shuld e+ercise: fre*uency, duratin,and intensity.

/re*uency: deally, yu )uld d sme "ind f e+ercise every day, es$ecially if yu have

tru!lesme %&'S sym$tms. There8s n need t d the same ty$e r amunt f e+ercise everyday.

Duratin: The duratin f yur e+ercise )ill de$end n yur $hysical limitatins, the ty$e fe+ercise, and its intensity. f yu8re )al"in#, yu may !e a!le t cntinue fr an hur r mre.f yu8re din# any hi#h6intensity e+ercise, yu may !e a!le t last nly 20 minutes, r $ssi!lymuch less.

ntensity: The intensity f yur e+ercise culd ran#e u$ t 0J f the ma+imum heart rate fryur a#e. But yu may )ant t start ut *uite a !it l)er, $erha$s at 306?0J f ma+imum.Wherever yu start, !e a!slutely certain t cnsult )ith yur $hysician !efre startin# any hi#h

intensity e+ercise, es$ecially ne that is $uttin# stress n yur heart. T find ut the ma+imumheart rate fr yur a#e, cnsult )ith yur dctr, $ersnal trainer, r #et a heart rate chart frmthe nternet.

(s )e said earlier in this cha$ter, hi#h6intensity e+ercise may !e es$ecially hel$ful fr reducin#insulin resistance. t has als !een sh)n t !e mre effective in reducin# !dy fat $ercenta#e in)men.20 (nd, accrdin# t ne study f )men, thse )h did hi#h6intensity aer!ic dance lstmre )ei#ht than )men )h did l)6intensity )al"in#.21

There )ill !e sme cm!inatin f fre*uency, duratin, and intensity that )ill )r" fr yu.

The mst im$rtant thin# is that yu en<y )hat yu are din#. The secnd mst im$rtant thin#

is t try t #radually increase the fre*uency, duratin, andFr intensity f yur e+ercise $r#ram.

n #eneral, the mre e+ercise, the !etter. st f us dn8t e+ercise nearly enu#h n a cnsistent !asis.

) ard Shuld 4u =+ercise (fter 4u8ve Est Wei#ht9

f yu eat a healthy %&'S diet and e+ercise n a re#ular !asis, )hat ha$$ens )hen yu reachyur tar#et )ei#ht9 T avid $ssi!le re6#ain f yur )ei#ht, yu )ill )ant t cntinue )ithyur e+ercise $r#ram.22

( study at the -niversity f &hica# su##ested that )men re*uire 5 minutes f vi#ruse+ercise r 0 minutes f mderate e+ercise t minimiAe future )ei#ht #ain after initially lsin#)ei#ht and reachin# their tar#et )ei#ht.2 n this study, 2 )men avera#e a#e 7 had lst at least23 $unds and reached their tar#et )ei#ht. 'ne year later, the $hysically active )men had #ained !ac" an avera#e f 5.5 $unds, mderately active )men #ained 21. l!s. and sedentary )men#ained 15. $unds. There a$$ears t !e an activity threshld a!ve )hich yu canmaintain yur )ei#ht lss. But if yu fall !el) the threshld and are nly mildly active, yumay re#ain much f yur lst )ei#ht.




Wal"in#

Wal"in# is a )nderful, natural frm f e+ercise. t8s easy t d and almst anyne can d it,re#ardless f fitness level. Nt nly des )al"in# cntri!ute t fitness, it relieves stress and lifts

yur s$irits.

Bris" )al"in# an hur a day reduces yur ris" f !esity !y 2J and dia!etes !y J, accrdin#t a study frm researchers at arvard -niversity. 2 =ven standin# r )al"in# arund the husereduced !esity ris" !y J and dia!etes !y 12J. n cntrast, )atchin# televisin fr 2 hurs aday increases !esity ris" !y 5J and dia!etes !y ?J. S, turn ff yur TH fr ne hur and ta"ea )al" instead. What culd !e easier9 f it8s nt easy, <ust #rit yur teeth and d it any)ay.

f yu can8t )al" fr an hur, )al" arund the !lc" r d)n t the mail!+ n the crner. E" frevery $$rtunity t ta"e a )al", )hether it is shrt r ln#.

f yu can stay )ith )al"in# fr a ln# time, yu )ill see results. /r e+am$le, sme men and

)men started a ne year )al"in# $r#ram )ith n dietin#7 after they had heart attac"s.25

Their daily )al"s increased frm 20 minutes t minutes ver mnths, and then )eremaintained at that level fr an additinal mnths. By year8s end, the )men had lst ?J ftheir ttal !dy )ei#ht, their !dy fat $ercenta#e dr$$ed .2J, and their tri#lycerides dr$$ed.

We recmmend that yu !uy and use a $edmeter. %e$le )h uses $edmeters tend t )al"and !e mre active than $e$le )h dn8t use ne.

Be %hysically (ctive

We als recmmend that yu !e as $hysically active as yu $ssi!ly can. Ta"e the stairs instead fthe escalatr r elevatr. When sh$$in#, $ar" farther a)ay frm the stre dr. Devel$ activerecreatinal activities such as #ardenin#. f yu have a des" <!, #et u$ every hur r t) and !ris"ly )al" arund the ffice !uildin#.

;N6assist; days can hel$ yu !ecme fit. ( ;n6assist; day means that yu dn8t use any $)ered mechanical cntrivance, such as a car, elevatr r escalatr, t hel$ yu mve a!ut. 4uuse yur t) le#s, r a !icycle. 4u are cm$letely under yur )n $)er. Try t have at leastne ;n assist; day $er )ee".

Ti$s fr a re Satisfyin# Wr"ut

There are many resurces availa!le that ffer su##estins fr e+ercise re#imes f varyin#

intensities. &nsult )ith yur $hysician andFr $rfessinal trainer t desi#n a )r"ut that yucan live )ith n a daily !asis. ere are a fe) ti$s that can ma"e any )r"ut mre satisfyin#:

M =+ercise ffers yu a )ay t cultivate health and )ell6!ein# !y discverin# )h yu areand )hat yuCre made f. t #ives yu the chance t ;fall in lve; )ith, and c$erate)ith, yur true and s$ntaneus nature. Thin" a!ut this !efre a )r"ut s yu )illa$$rach the sessin )ith an attitude f c$eratin rather than resistance.




M %ut aside ri#idity and $ractice !ein# fluid. ec#niAe that )hen yu are !rea"in# ne)#rund $hysically r emtinally, the little h!#!lins f resistance, reluctance,discura#ement, fati#ue r failure !e#in t sh) u$. es$ect the infrmatin theyCre#ivin# yu a!ut yur cnditin. ec#niAe that )ith $erseverance, these littleh!#!lins )ill *uiet d)n and ta"e their $lace n the !ench. What re$laces them

ultimately is a remar"a!le sense f )ell6!ein#, satisfactin and self6esteem. /ind a !alance $int !et)een healthy e+ertin and in<ury and stay cnscius f that $int as yustrive t im$rve the *uality and duratin f yur )r"ut.

M %recede each )r"ut )ith 5610 minutes f dee$ !reathin# t #ather yur ener#y. (syu !reathe, *uiet yur mind and !e#in t #ently stretch and )arm u$. This tells yur !dy that yuCre a!ut t d smethin# )nderful )ith and fr it. t sets an intent. ntent [

fcus [ attentin X success.

M /cus yur attentin n yur !dy )hen )r"in# ut. ather than let yur mind )ander, $ractice ;!ein# $resent; )ith yur muscles as they stretch and cntract. This am$lifies

yur )r"ut !ecause yur attentin is inside yur !dy rather than n utsidedistractins.

M &ultivate the ha!it f !reathin# dee$ly thru#h yur nstrils t !rin# +y#en int yur entire !dy

M Be attuned t yur !dyCs natural cycles, its e!!s and $ea"s. 4ur ener#y fluctuatesdurin# the day, <ust as it des durin# the )ee", mnth and year. There are <ust sme days

that yur !dy is tired. There are sme times f the day )hen yuCre $er"ier than thertimes. Try t understand and c$erate )ith these fluctuatins rather than stressin#yurself !y )r"in# a#ainst them.

M HisualiAe success. n yur mindCs eye, see yur !dy in t$ frm, mvin# freely andeasily. (s yu )r" ut, frm clear and vivid ima#es f yur muscles !ecmin# strn#and fle+i!le, yur !dy sheddin# )hat n ln#er serves yur )ell6!ein#, yur cellsa!sr!in# $lenty f +y#en, and yur entire !ein# !ecmin# strn# and healthy.

M -se affirmatins t create a $sitive thu#ht $attern. ; lve t )r" ut,; is a #d net start )ith. 'ther affirmatins mi#ht !e, ; lve feelin# fit,; r ;y !dy lves tmveP; r sim$ly, ; can;. 4u can ma"e u$ yur )n affirmatins if yu )ant t. Thenly rule is t "ee$ them sim$le and $sitive. The )rd affirmatin means t ;ma"efirm;. (ffirmatins are direct and re$eated effrts t)ard chan#in# ne#ative $atterns that

dnCt serve yur )ell6!ein#.

M Eet # f $erfectinism. tCs a seductin. e$lace it )ith a $rcess f e+cellence 66 din#yur $ersnal !est and feelin# cm$lete a!ut it. This )ay, results !ecme a !y$rductf a healthy internal $rcess rather than an e+ternal !sessin. >ee$ an e+ercise <urnalf )hat activities yu d and h) yu feel a!ut yurself )hen yu d them. tCs a #d)ay t "ee$ trac" f the $rcess and )ill tell yu a lt a!ut )h yu are.

M =+ercise is transfrmatinal if yu fl) )ith it. When yu fcus n yur !dy andmuscle #ru$s7 !ein# )r"ed, and )hen yu $ay attentin t )hat yuCre din# and




h) yuCre din# it, yuCre less li"ely t e+haust yurself and yu8ll !e mre ener#iAedafter)ards.

M See yur )r"ut as a dance !et)een yu and yur !dy, a <yful $rcess f naturalmvement that can lead t #reat satisfactin.

M Stay cnscius f yur $hysical state. (cce$t )hat yu cannt chan#e and chan#e )hatyu can. (s yu #et mre fit, yu )ill )ant t e+$and yur )r"ut. ec#niAe thateach time yu e+$and, itCs im$rtant that yu cmmit t #in# the distanceC t the ne)level. emem!er that fitness is a $rcess, nt a destinatin.

M a"e e+ercisin# a $ririty and a ha!it. ( #d )ay t d that is t chse a time f day,

e.#., first thin# in the mrnin#, !efre )r", ver lunchtime, after )r" r in the evenin#.Smetimes $e$le stay n trac" )ith an e+ercise $r#ram mre easily if they e+ercise )ith afriend. But if yu chse t d it that )ay, dnCt let yur friendCs schedules r attitudesinterfere )ith yur reslve t #et and stay fit.

M @als create a relatinshi$ !et)een )hat yu dream and )hat yu d. They direct yurener#y t )hat8s mst im$rtant. Set e+ercise #als fr yurself and strive t reach them.esearch frm the -niversity f innesta has sh)n that $e$le )ith hi#h $hysicalactivity #als have mre ln#6term )ei#ht lss than thse )h had less am!itius#als.23 (nd )hen yu reach yur #al, cele!rateP

Be $atient. t ta"es time t devel$ endurance, stren#th, )illin#ness, $erseverance and a healthy !dy. =very time yu e+ercise, yu8re $rvin# that yu8re )rth the time and ener#y it ta"es t !ecme healthy and ha$$y.




+2$- Stress )anaement

-nderstandin# and mana#in# stress is a crucial cm$nent f yur $lan t cntrl %&'S andim$rve yur fertility dds.2?

Stress is any stimulatin t the !dy that challen#es its sense f !alance and tri##ers a si#nificantset f !il#ical res$nses. These res$nses include a release f stress hrmnes, an increase in !ld su#ar, ti#htenin# f muscles, shall)ness f !reath, risin# !ld $ressure, and ra$id heartrate.

This stress res$nse is a "ind f a ;!ichemical insurance; that ena!les yu t fi#ht, flee rfrtify. Sme stress actually "ee$s us alert and mtivated. Withut it, )e )uldnCt )ant t #et utf !ed in the mrnin#, let alne res$nd t lifeCs challen#es. But at sme $int, the $hysical effects

f stress cease t )r" fr us and !e#in )r"in# a#ainst us.

=ven thu#h stress is mst readily !served in ur emtins and !ehavirs, the stress res$nse ismstly an internal !ichemical $rcess. ( stress res$nse is li"e ste$$in# n the #as $edal )hileyur car is in neutralGthe en#ine revs )ay u$. (s sn as yu ta"e yur ft ff the $edal, theen#ine sl)s d)n. But if yu "ee$ yur ft $ressed n the #as $edal all the time, the en#ine staysrevved u$ )ay t hi#h, resultin# in en#ine dama#e. S it is )ith chrnic stress and yur !dy: celland r#an dama#e are the inevita!le result.

dern life fre*uently $resents unrelentin# stressful situatins ver )hich )e may have littlecntrl. These chrnic stressrs may include )r" $ressures, ln#6term relatinshi$ $r!lems,

lneliness, a!use, and $ersistent )rry.

&ntinual r fre*uent stress reactins eventually cause yur !dy t !ecme e+hausted and nln#er a!le t ade*uately res$nd t stress. 4u )ant t avid this end $int !ecause itre$resents a very serius threat t yur health.

=+ternal and nternal Stressrs

4u can e+$erience !th e+ternal and internal stressrs.

=+ternal stressrs include thin#s li"e $ain, ht r cld tem$eratures, a cnstant sense f dan#er,a!use, adverse )r"in# cnditins, $ersistent nise and ther $hysical stimulatins that areintlera!le r !eynd yur cntrl. =+ternal stressrs can als !e invisi!le and insidius.=nvirnmental chemical $llutin is ne e+am$le f a $ervasive stressr that yu can8t see, taster smell.

nternal stressrs can !e $hysical, such as infectins, inflammatins and diseases, r t+insstred in yur cells. nternal stressrs can als !e yur thu#hts and feelin#s 66 $ersistent )rry,lss, une+$ected chan#e, a sense f hel$lessness, a!andnment, r any dee$ emtinal event that

re*uires yu t # int verdrive.




&nse*uences f Stress

The first thin# t understand a!ut any stressful event is that its effect n yur !dy is universal.

There is n r#an r #land r tissue that is unaffected, either directly r indirectly.

4ur hy$thalamus master #land in the !rain7, $ituitary, varies, thyrid, adrenals, $ancreas,liver, and @ tract are all affected in sme )ay.2 2 00 S is yur immune system.01 S are yur !rain chemicals ;neurtransmitters;7. st f yur hrmnes and ther si#nalin#mlecules are altered.

4ur mind and !dy is an enrmusly cm$le+ )e! f interrelated $arts that are in a state fhmestasis, r !alance. The !alance is maintained !y cnstant cmmunicatin amn# yurmillins f cells.

When a stressful event ccurs, yur !dy is thr)n ut f !alance. 4ur cells start t send ut

;alarm; messa#es such as hrmnes7 t ther cells and very *uic"ly yur entire !dy is alertedt the ne) situatin. 4ur !dy then des everythin# in its $)er t restre its !alance.

/r e+am$le, if yu eat sme s$iled fd, yu )ill $r!a!ly vmit r have diarrhea t #et rid f it.This is yur !dy8s reactin t a ;s$iled fd; stressr, )hich has thr)n it ut f !alance. (fteryu have #tten rid f the !ad fd, yur !dy is !ac" int a state f !alance. )ever, yur !alance after the !ad fd is nt *uite the same as !efre the fd. 4ur @ tract, yurimmune system, and many r#ans and #lands had t d a lt f cmmunicatin# and e+$end a lt fener#y t #et rid f that !ad fd. (fter the e$isde, yur !dy )ill !e sme)hat de$leted, in asli#htly less desira!le state f !alance.

(n islated, infre*uent stressr is nt a $r!lem. But )hat if yu ate sme !ad fd every day9This is an e+am$le f chrnic stress. 4ur !dy )ill find a ne) $lace f !alance, )hich is acntinual state f alarm. n ther )rds, yu )uld al)ays !e in a state f stress and alarm as yur !dy unsuccessfully tries t reclaim its e*uili!rium 66 !ecause there is al)ays antherstressr cmin# aln#. The ne) hmestasis is a cntinual state f alarm rather than a state frdered calm and natural !alance.

(s all f yur r#ans, hrmnes, central nervus system and every $art f yur !dy arerecruited t deal )ith multi$le chrnic stressrs, yur !dy as a )hle !ecmes sme)hatdisrdered.

anifestatins f this disrdered state include:M =levated !ld $ressure.

M Ess f muscle mass.M E) ener#y.

M &ld and ht sensitivity.

M De$ressin.

M ncreased a!dminal fat accumulatin.

M uscle $ain.

M na!ility t cncentrate.M De$ressed thyrid functin.




M (ltered thyrid hrmne meta!lism.

M =levated &6reactive $rtein and ther inflammatry $rteins. Mm$aired fertility.

M m$aired $ulsatin f hrmnes.

M ;esistance; t hrmnes !eside insulin

M Eac" f, r disrdered, menstruatin.

M ncreased miscarria#e.

M nsulin resistance.M %rne t infectins.

M (m$lified startle refle+.

M m$aired di#estin.

M Decreased se+ drive.

M ncreased +idative stress free radical mlecules that dama#e cells7. M

i#h crtisl and stress hrmne levels.

M (ltered se+ sterid hrmne levels estr#en, $r#esterne, teststerne7. M

(ltered neurtransmitters sertnin and catechlamines7.

(s yu can see, the cnse*uences f uncntrlled chrnic stress are $rfund and far6reachin#.

ere are a fe) mre cmments a!ut stress cnse*uences.

%sychl#ical =ffects( cntinual state f stress de$resses sertnin, )hich increases an+iety, increases a$$etite, and is atri##er fr de$ressin.

Stress als diminishes *uality f life !y r!!in# yu f yur sense f $leasure, security,

accm$lishment and em$)erment. (lienatin frm en<yment and a sense f )ell6!ein#

interru$ts yur a!ility t truly thrive.

Wei#ht @ain

Stress6induced crtisl, insulin resistance and numerus ther factrs $redis$se yu t #ain)ei#ht, es$ecially arund the middle. (!dminal fat #ain is a $redictr f dia!etes andcardivascular $r!lems.

Stress rmne and Belly /atWmen )ith central !esity !elly fat7, )hether !ese r nt, $rduce mre f the stresshrmne crtisl under re$eated stress than )men )ithut !elly fat. 02 This is ne e+am$le fthe many vicius cycles caused !y chrnic stress. =levated levels f the stress hrmne crtisl

cntri!ute t !elly fat, and increased !elly fat increases the res$nsiveness f crtisl t stress.

Stress Stimulates =atin#

i#h crtisl reactivity in res$nse t stress may lead t eatin# after stress. 'ne study sh)ed that)men )ith a hi#h level f crtisl reactivity cnsumed mre calries n the stressful daycm$ared t thse )ithut hi#h crtisl levels.0 They als ate si#nificantly mre s)eet fdrefined car!hydrates7.




=atin# Disrders

(nre+ia and !ulimia are very cm$le+ eatin# disrders. Bth cnditins are assciated )ithstressful emtinal issues. f yu thin" that yu suffer frm anre+ia r !ulimia, see" $rfessinal hel$ ri#ht a)ay. These cnditins are *uite serius. 4u deserve s much mrethan t !e victimiAed !y an eatin# disrder. Nthin# n this earth is mre im$rtant than yurhealth and nthin# is )rth its ruin.

Se+ual /unctinStress tends t diminish yur se+ual desire and res$nsiveness.

/ertility and e$rductive rmnesSme )men )h dnCt menstruate have hi#her crtisl levels than menstruatin# )men. 0

&rtisl a stress hrmne7 als interferes )ith $r#esterne. Since crtisl and $r#esternecm$ete fr cmmn rece$trs in the cells, crtisl im$airs $r#esterne activity, settin# thesta#e fr estr#en dminance and su!se*uent menstrual cycle irre#ularities. %r#esterneinsufficiency and estr#en dminance are characteristics f %&'S )men and cntri!ute tinfertility.

The cumulative effects f ln#6term, ;real life; stress n re$rductive ca$acity aren8t )ell"n)n. )ever, a study recently $u!lished !y the -niversity f ichi#an sheds sme li#ht nthis issue.05 T)enty fur @uatemalan )men )ere assessed fr ne year. The researchersdiscvered that increased crtisl frm stress distur!ed the timin# f re$rductive hrmnesdurin# the menstrual cycle. 'ne f the distur!ances caused !y hi#h crtisl )as diminished $rductin f $r#esterne after vulatin, thus ma"in# it mre difficult fr the e## t im$lantint the uterus.

=ffects n %re#nancyStress durin# $re#nancy has !een lin"ed t a hi#her ris" fr miscarria#e, $remature !irths and

l)er !irth )ei#hts.03 0? i#h stress in e+$ectant mthers can influence the !a!yCs !rain andnervus system and h) they react t stress.0 Stress has a cnstrictin# effect n arteries that caninterfere )ith nrmal !ld fl) t the $lacenta.

Stress als $rduces an inflammatry state that a$$ears t reduce success )ith in6vitrfertiliAatin H/7.0

'varian &ysts.Stress may cntri!ute t varian cysts. =+$eriments n rats sh)ed that stress created varian

cysts.10

%&'S and nfertility s a Stressr

%lycystic varian syndrme is itself a ma<r stressr. st )men have sme versin f;female $erfectin; that influences their self6$erce$tins. st )ant t see themselves ashealthy, attractive, fertile and ;<uicy;. But )men )ith %&'S re$rt feelin# a!nrmal, evenfrea"ish.11 =+cess hair #r)th, hair lss, ver)ei#ht, acne, a!sent $erids and infertility alldiminish self esteem.




4u may feel !etrayed !y yur !dy and !ecme stressed ver feelin# sti#matiAed and r!!ed fyur )manhd.

But the truth is yu8re nt a failure r frea". 4u are a vi!rant and lvely e+$ressin f humanityand yu can d much t crrect %&'S )ith yur understandin# and cmmitment. Befriendin#

yur !dy, )hether it meets yur e+$ectatins r nt, is the first ste$ t)ard !ein# successful

!ecause )hen yu lve )h yu are, yu understand yur )rth and value. 4u !ecme friends)ith yurself and can mre easily lay yur <ud#ments aside. (nd that sin#le em!race )illrelieve yu f an enrmus amunt f stress and free u$ ener#y t $ersevere and succeed.

Stress ana#ement

&ntrl f stress is a life6ln# $rcess that cntri!utes t !etter health and a #reater a!ility tsucceed )ith yur )n a#enda. ( #d $hils$hy fr reducin# stress is einhld Nie!uhr8s

ele#ant $assa#e: ;@rant me the serenity t acce$t the thin#s cannt chan#e, the cura#e tchan#e the thin#s can, and the )isdm t "n) the difference.;

%rfessinal el$ fr StressSme stress sym$tms such as tensin headaches are mild and can !e mana#ed !y rest, her!alsu$$lements r ver the cunter medicatins. )ever, a medical $ractitiner shuld !ecnsulted fr $hysical sym$tms that are ut f the rdinary, increase in severity, r a)a"en yuat ni#ht. ( health $rfessinal shuld !e cnsulted fr unmana#ea!le stress r fr serius an+ietyr de$ressin. 'ften, shrt6term thera$y can reslve stress6related emtinal $r!lems.

Stress eductin Strate#yn chsin# s$ecific strate#ies fr dealin# )ith stress, cnsider these factrs:

M ( cm!inatin f a$$raches is usually mre effective than a sin#le methd.

M What )r"s fr ne $ersn des nt necessarily )r" fr anther.M Stress can !e $sitive as )ell as ne#ative. ($$r$riate and cntrlla!le stress $rvides

interest and e+citement. ild stress can mtivate yu t #reater achievement. ( lac" fstress invites !redm and de$ressin.

M &hrnic stress ma"es yu vulnera!le t illness. @et $rfessinal hel$ if yu have chrnicr )rsenin# $hysical r emtinal sym$tms.

'!stacles t Success

4u may encunter these r ther !stacles as yu ma"e effrts t mana#e stress.

%e$le ften succeed in reducin# stress tem$rarily, !ut fall !ac" int ha!itual )ays f stressful

thin"in# and !ehavin#. Eearn h) t chan#e yur ha!its and sustain ne) ha!its that relieve stress.There are lts f !"s n this su!<ect. 'r, yu mi#ht cnsult )ith a cunselr r as" smene inyur su$$rt #ru$.

(nther !stacle is the stress f a s$ecific situatin. The very idea f rela+atin can feel

threatenin# !ecause it is $erceived as lettin# d)n neCs #uard. /r e+am$le, an ver6demandin# !ss may frce a su!rdinate int a ;sie#e mentality; )here there is n safe $$rtunity t fi#ht !ac" r e+$ress an#er. The nly slutin is t internaliAe the feelin#s and al)ays !e ;n #uard;.Stress !uilds u$, !ut the )r"er has the illusin, even su!cnsciusly, that !ein# hy$er6vi#ilant




and al)ays n #uard is a necessary $rtective measure, and thus des nthin# t crrect the $r!lem.

Sme are afraid f !ein# $erceived as selfish if they en#a#e in stress6reducin# activities that !enefit nly themselves. This is $articularly true fr )men )h, in mst cultures, are trained t $ut

everyne elseCs interests !efre their )n. )ever, self6sacrifice is $r!a!ly ina$$r$riate if it

ma"es yu unhealthy, unha$$y, resentful, an#ry r unsafe.

Sme !elieve that certain emtinal res$nses t stress, such as an#er, are innate andunchan#ea!le features f $ersnality. But frtunately, yu can learn t chan#e yur emtinalreactins t stressful events )ith varius thera$eutic techni*ues.

Be a)are f !stacles and finds )ays t #et arund them. Ta"e time t rela+ and clear yur minds that yu can cme u$ )ith sme creative slutins t any !stacle.

Stress eductin ethds

ealthy EifestyleStress can !e si#nificantly reduced )ith a healthy lifestyle, cnsistin# f re#ular e+ercise, healthydiet, and avidance f e+cessive alchl, caffeine and t!acc.

&reate a healthy lifestyle $lan. (s yu im$lement yur $lan, yu8ll devel$ feelin#s f masteryand cntrl. Be $atient )ith yurself and start mdestly.

&#nitive6Behaviral Techni*ues

&#nitive6!ehaviral methds are an effective )ay t reduce chrnic stress. They includeidentifyin# surces f stress, restructurin# $ririties, chan#in# yur res$nse t stress, and

findin# methds fr mana#in# and reducin# stress.

dentify Surces f Stress

dentify )hat is stressin# yu ut, s that yu can deal )ith the situatin. 'ne methd is t "ee$ aninfrmal diary f daily events that yu e+$erience as stressful and yur res$nses t them. ( fe))rds )ill suffice.

Kuestin the Surces f Stress(fter yuCve identified the surces f yur stress, as" yurself:

M D these stressful activities meet my )n #als r smene elseCs9 M

ave ta"en n tas"s that can reasna!ly accm$lish9

M Which tas"s are )ithin my cntrl and )hich nes arenCt9

estructure %ririties

Shift the !alance frm stress6$rducin# t stress6reducin# activities. t may nt !e $ssi!le teliminate a $articular surce f stress. )ever, yu can add activities that reduce yure+$erience f stress.

Treat yurself t $leasant activities and remem!er that the !enefits f small, daily decisins frim$rvement )ill accumulate. -ltimately they )ill hel$ yu turn a stressed e+istence int a $leasant and $rductive ne.




&nsider as many relief $tins as $ssi!le. ( fe) e+am$les:

M Ta"e ln# )ee"ends r vacatins.

M f the surce f stress is at hme, $lan times a)ay, even if it8s nly an hur r t) a )ee". M

e$lace unnecessary time6cnsumin# chres )ith $leasura!le r interestin# activities. M Dele#ate

sme chres t thers.M Ta"e ln#, armathera$y !aths !y candleli#ht.

M 'n !eautiful mrnin#s, ta"e yur mrnin# tea ut in the sunshine.

M Sit *uietly r meditate, clse yur eyes and may!e listen t yur favrite music. M

Buy yurself little nn6fd treats, such as a !eautiful scarf r fl)ers.

M Ta"e yurself t a mvie.

M @et re#ular massa#es.

M =nrll in a y#a, tai chi r self defense class.

M Dee$ !reathe. Dee$ !reaths center yu, +y#enate yur !dy and calm yu. M

a"e time fr <y and recreatin, i.e., ;re6create; yurself.

Discuss /eelin#s/eelin#s f an#er r frustratin that are nt e+$ressed in an acce$ta!le )ay lead t hstility,

hel$lessness and de$ressin.

=+$ressin# feelin#s des nt mean ventin# frustratin n )aiters and su!rdinates, !rin#friends )ith emtinal minutia r )all)in# in self6$ity. ( !etter a$$rach is t <ust tal" ratherthan ;vent; yur an#er. =+$lain and assert yur needs t a trusted individual in as $sitive a )ayas $ssi!le. Direct cmmunicatin may nt even !e necessary. Writin# in a <urnal, )ritin# a $em r )ritin# a letter that is never mailed may !e enu#h t reduce yur stress cnsidera!ly.

'f curse e+$ressin# yur feelin#s is nly half f the cmmunicatin $rcess. Eearn t listen,

em$athiAe and res$nd t thers )ith understandin#. &mmunicatin cannt !e effective untilyu !ecme a #d listener.

>ee$ %ers$ective and E" fr the %sitiveeversin# ne#ative ideas and fcusin# n $sitive utcmes reduces tensin and hel$s yu

achieve yur #als. These ste$s may !e useful:

M dentify $ssi!le utcmesGthe #d, the !ad and the u#ly. M

ate the li"elihd f these utcmes ha$$enin#.

M =nvisin a favra!le result.

M Devel$ a s$ecific $lan t achieve the $sitive utcme.

M ecall $revius situatins that ended )ith a $sitive utcme.

-se umraintainin# a sense f humr durin# difficult situatins is very effective fr c$in# )ith stress.Eau#hter releases the tensin f $ent6u$ feelin#s, hel$s "ee$ $ers$ective, rela+es yur !dy andreduces stress hrmnes.




educe O! Stress

While $ayin# li$ service t stress reductin, many em$lyers $ut intense $ressure n individualst !ehave in stress6$rv"in# )ays. ere are sme )ays yu can deal )ith stress in yur <!:

M See" ut smene in the uman esurces de$artment r a sym$athetic mana#er andcmmunicate yur cncerns a!ut <! stress. Wr" )ith them t im$rve )r"in#cnditins, lettin# them "n) that $rductivity can !e im$rved if sme f the $ressure

is ff.M =sta!lish r reinfrce a net)r" f friends at )r" and at hme. M

estructure $ririties and eliminate unnecessary tas"s.

M /cus n $sitive utcmes.

M f the <! is unendura!le, $lan and e+ecute a career chan#e.M Schedule daily $leasant activities and $hysical e+ercise durin# free time.

=sta!lish r Stren#then a Su$$rt Net)r"

st $e$le )h remain ha$$y and healthy des$ite life stresses have #d net)r"s f scialsu$$rt. avin# a $et als reduces stress.

ela+atin Techni*uesela+atin reduces !ld $ressure, res$iratin, $ulse rates, muscle tensin and emtinal strains.ela+atin techni*ues include y#a, massa#e and $r#ressive muscle rela+atin.

Dee$6Breathin# =+ercisesDurin# stress, !reathin# !ecmes shall) and ra$id. ( dee$ !reath is an autmatic and effectivetechni*ue fr )indin# d)n.

nhale thru#h yur nse sl)ly and dee$ly t the cunt f ten. a"e sure that yur stmach anda!dmen e+$and !ut yur chest des nt raise u$. =+hale thru#h yur nse, sl)ly andcm$letely, als t the cunt f ten. T hel$ *uiet yur mind, cncentrate fully n !reathin# and

cuntin# thru#h each cycle. e$eat five t ten times and ma"e a ha!it f din# the e+ercise severaltimes each day, even )hen yuCre nt feelin# stressed.

uscle ela+atin.

uscle rela+atin techni*ues, ften cm!ined )ith dee$ !reathin#, are easy t learn and veryuseful fr #ettin# t slee$. n the !e#innin# have a friend r $artner chec" fr tensin !y liftin#an arm and dr$$in# it the arm shuld fall freely. %ractice ma"es this $rcedure mre effective.

(fter lyin# d)n in a cmfrta!le $sitin )ithut crssin# the lim!s, cncentrate n each $art fyur !dy. aintain a sl), dee$ !reathin# $attern thru#hut this e+ercise. Tense each muscle asti#htly as $ssi!le fr a cunt f five t ten and then release it cm$letely. =+$erience the muscle as

ttally rela+ed and heavy. Be#in )ith the t$ f yur head and $r#ressd)n)ard, fcusin# n all the ma<r muscle #ru$s in yur !dy.

editatinThe #al f meditatin is t *uiet the mind essentially, t rela+ thu#ht7. editatin reducesstress hrmne levels, heart rate and !ld $ressure.

Sme recmmend meditatin# fr u$ t 20 minutes in the mrnin# after a)a"enin# and thena#ain in early evenin# !efre dinner. =ven nce a day is hel$ful.




t can !e difficult t *uiet the mind s dn8t !e discura#ed !y lac" f immediate results.

indfulness editatinindfulness fcuses n !reathin#. Sit u$ri#ht )ith the s$ine strai#ht, either crss6le##ed rsittin# n a firm chair )ith !th feet n the flr, uncrssed. With eyes clsed r #ently l"in#

a fe) feet ahead, !serve the e+halatin f the !reath. f the mind )anders, sim$ly nte it as a

fact and return t the ut !reath. t may !e hel$ful t ima#ine yur thu#hts as cluds #entlydriftin# a)ay.

Transcendental editatin

T uses a mantra a s$ecific chantin# sund7. The meditatr re$eats the )rd silently, lettin#thu#hts cme and #.

ini6editatinThis invlves hei#htenin# a)areness f the immediate surrundin# envirnment. &hse arutine activity )hen yu are alne and really cncentrate n din# the activity. /r e+am$le:)hile )ashin# dishes cncentrate n the feel f the )ater and dishes. (ll) yur mind t )ander t

any immediate sensry e+$erience sunds utside the )ind), smells frm the stve, clrs in therm7. f yur mind !e#ins t thin" a!ut the $ast r future, a!stractins r )rries,redirect it #ently !ac". This redirectin f !rain activity frm yur thu#hts and )rries t yursenses disru$ts the stress res$nse and $rm$ts rela+atin.

Bifeed!ac"=lectric leads are ta$ed t yur head. 4u are encura#ed t rela+. Brain )aves are measuredand an audi!le si#nal is emitted )hen al$ha )aves are detected, a fre*uency that indicates a state fdee$ rela+atin. By re$eatin# the $rcess, yu !e#in t assciate the sund )ith the rela+ed state andlearn t achieve rela+atin !y yurself.

assa#e Thera$yassa#e thera$y sl)s d)n the heart and rela+es the !dy. st massa#e invlves themani$ulatin f muscles, such as S)edish massa#e. Shiatsu is a different frm f massa#e thata$$lies intense $ressure t $arts f yur !dy. t can !e $ainful !ut $e$le re$rt dee$ rela+atinafter)ard. efle+l#y mani$ulates acu$uncture $ints in yur hands and feet t $rmterela+atin.

ecite %etry

earin# the rhythmic sunds f $etry a$$ears t have a calmin# influence and reduce yurheart rate, accrdin# t ne study.12 (ny "ind f en<ya!le readin# reduces stress.




+2$0 (motional Factors

%&'S can !e an emtinal drain, )earin# a)ay at yur self cnfidence and !dy ima#e.Wmen re$rt feelin# un)rthy, un)manly, inferir, defective, a!nrmal, de$ressed, scared,cnfused and em!arrassed. %erha$s mst difficult is feelin# ut f cntrl, !ecause in s$ite f

everythin# yu d and h) hard yu try, yur %&'S and infertility $r!lems stay )ith yu.

Oud#ments and the attitudes f thers real r ima#ined7 are an additinal !urden. Sme canntunderstand )hy yu can8t lse )ei#ht r can8t !ecme $re#nant. (nd it can !e heart!rea"in# t seeyur friends have !a!ies )hen yu can8t. 'thers may nt find yu feminine and attractive !ecausef thin scal$ hair, e+cess facial hair, acne r !dy siAe.

The challen#e is that yu )ant t !e nrmal li"e everyne else, !ut yu8re nt a!le t. 'ver

time, discura#ement, resentment r self6an#er can set in.

S letCs !e#in )ith ma"in# ne thin# clear 66 the emtins that arise frm self disa$$rval aret+ic and dnCt serve yu in any )ay. Des this mean )eCre #in# t tell yu that yu have tlearn t li"e, even lve, yurself9 WellGyes, it des. (nd yuCre $r!a!ly thin"in#, LTheyCve#t t !e "iddin#PQ WeCre nt. The first ste$ t)ard dealin# )ith $lycystic vary syndrme ist uncnditinally acce$t yurself as yu are ri#ht n). Self6acce$tance is the fundatin frcnstructin# a ne) $ers$ective n yur life and ta"in# actin t #ain a measure f cntrl ver%&'S.

EetCs e+$lre sme f the emtinal factrs f %&'S and discuss h) yu can mve yurself t

a $lace )here yu clearly see $ssi!ilities fr im$rvin# the utcme f yur health challen#e.

nfertility

/r sme )men, infertility is nt a ma<r issue. /r thers, it8s crisis. f yu fall int the latter

#ru$, )e recmmend yu cnsult )ith a cunselr if yu8re:

M $la#ued )ith feelin#s f sadness r #uilt.M e+$eriencin# severe md s)in#s, hi#h an+iety r de$ressin.

M islatin# yurself scially and are lsin# interest in everyday activities. M

havin# tru!le slee$in#.

M !sessed )ith yur infertility.M turnin# t dru#s r alchl.

M e+$eriencin# increased $r!lems in yur si#nificant relatinshi$s. Mhavin# thu#hts f suicide.

( #d cunselr can )r" )ith yu t hel$ yu realiAe yur )rth and reclaim yur self

cnfidence. Su$$rt #ru$s are als a healthy $tin !ecause they hel$ yu see that yuCre ntalne.




Bdy ma#e and &ultural =+$ectatins

Bdy ima#e is h) yu see yur $hysical self and h) yu feel a!ut h) yu l". t is $art fyur self6esteem. There are many cultural e+$ectatins a!ut h) a )man shuld l" and !ehave.) yu shuld dress, act, l" and )ear yur hair is dictated )ith varyin# de#rees f success7 !ytrends, fashin, culture, reli#in r the cmmunity yu live in.

Sme f these cultural values may su##est that !ein# ver)ei#ht, havin# a hairy !dy r nthavin# a head f full, lustrus hair is unacce$ta!le.

When yu8re una!le t cnfrm t the $ressures f thersC e+$ectatins, fear f re<ectin, failure ra!andnment can cree$ in. -nder these circumstances, self cnfidence diminishes. Selfcnfidence, after all, is tied t success, and )e may !e feelin# *uite un6successful.

What t D9

Ta"e a l" at yur e+$ectatins f yurself. There are sme thin#s yu can d and sme thin#syu canCt. =veryne has limitatins and n ne is $erfect, re#ardless f h) it may a$$ear.(cce$tin# )h yu are, includin# stren#ths and faults, is the !e#innin# f emtinal health.

When yu value yurself yu8re !etter a!le t #ive $ririty t yur )n ha$$iness and needs.(nd yu8re !etter a!le t fr#ive yur !dy its idisyncrasies and mve fr)ard )ith increasedself res$ect.

4u care a!ut and value )h yu are. 4u care a!ut yur health and ha$$iness and actaccrdin#ly. 4u rec#niAes !th illness and health as $art f life and dn8t !uc"le under the

<ud#ments f thers. m$rved self esteem reduces an+iety a!ut !ein# unlva!le, unacce$ta!le r

un)rthy. 4u n ln#er see yurself thru#h the lens f e+ternal $inin.

) t im$rve self esteem and self cnfidence:

M m$rve yur "n)led#e.M -$#rade ne#ative !eliefs t $sitive !eliefs.

M e$lace failure6riented !ehavirs )ith success6riented !ehavirs. M

Eet # f the cnce$ts that dnCt serve yur verall )ell6!ein#. M elease

$erfectinism and acce$t ;)hat is;.

M %ractice fr#iveness f self and thers.

Ne#ativity

Ne#ativity f any "ind drains yur $ersnal $)er and creates self6limitin# !eliefs. ere are a fe))ays t determine )hether yu8re cau#ht in a )e! f ne#ativity:

M 4u all) smene else t define )h yu are rather than creatin# yur )n definitinsand stic"in# t them.

M 4u all) $e$le arund yu t disres$ect yu r t treat yu !adly )hether they intendthis r nt7. 4u let them dum$ their disa$$intment r #uilt n yu. nstead, sh)them h) t !ecme su$$rtive f yu.7




M Nthin# a$$eals t yu. 4ur $assin fr life a$$ears dead.

M The )rds yu use t descri!e yurself are d)n!eat, $e<rative and harmful.

emem!er that yu8re at the center f yur )n lifeGthe star in yur )n mvie. -ltimately

yu8re res$nsi!le fr sha$in# it, creatin# it and $rducin# it s that it is satisfactry t yu. (ndalthu#h %&'S $resents real and serius challen#es, yu can still create a master$iece.

=mtinal =atin#

There8s a !i# difference !et)een emtinal eatin# and eatin# in res$nse t $hysical hun#er, !ut $e$le ften have tru!le ma"in# the distinctin.

There are a num!er f emtins that #enerate eatin# !ehavirs in the a!sence f true hun#er.Stress and the emtins f sadness, de$ressin, lneliness, an#er, !redm, frustratin,

nervusness, an+iety, h$elessness, e+haustin, feelin# ut f cntrl are all "n)n activatrs fnn6$hysical hun#er.

f yu thin" yu may !e an emtinal eater, it8s )ell )rth the effrt t "ee$ a daily <urnal fstressrs, emtinal reactins and eatin# !ehavirs. 'ver time, yu8ll have a #d a)areness f

)hat causes yu t eat and yu can ta"e ste$s t deal )ith thse causes.

=mtinal vs. %hysical un#er

=mtinal hun#er ften !e#ins in the mind, )ith cravin#s r !sessive thu#hts a!ut certains$ecific fds r tastes, e.#., !read, $asta, rice, salt, chclate r s)eets. t ften cmes nsuddenly and may !e assciated )ith an u$settin# emtin. =mtinal hun#er demands t !e

satisfied immediately and has an almst autmatic $attern t it, as if smene else is in char#e.=mtinal eatin# desnCt st$ )ith fullness !ecause itCs nt a!ut hun#er 66 itCs a!ut !ecmin#anesthetiAed t the emtin that is s uncmfrta!le. =mtinal eatin# ften cncludes )ithre#ret, remrse and self <ud#ment.

%hysical hun#er, n the ther hand, !e#ins )ith an em$ty feelin# r rum!lin# in the stmach thatcmes n #radually several hurs after yur last meal. t as"s t !e satisfied !efre ma"in# yuli#htheaded r dr$$in# yur ener#y level, !ut des nt demand that yu let # f everythin#ri#ht n) and # #et $iAAa. n fact, real $hysical hun#er is satisfied )hen yu cnsume healthyfd !ecause it stems frm the !dyCs desire t have $r$er fuel and nurishment. ealthysatiatin f natural, $hysical hun#er des nt !rin# n #uilt !ut rather it creates a feelin# f

satisfactin and )ell !ein#.

) t Deal )ith =mtinal un#er

ec#nitin. The first ste$ is t rec#niAe )hatCs #in# n. -se a daily <urnal r ther tls thel$ yu identify the dynamics f yur eatin# $atterns.




=ducatin. Ne+t, #ather as much infrmatin a!ut healthy eatin# !ehavir and healthy fds asyu can. See" t understand the nature f emtinal hun#er, as )ell as understandin# h)hrmnal im!alances can increase a$$etite.

'nce yu have sufficient infrmatin and understandin#, yu can lay ut yur actin $lan fr

dealin# )ith yur hun#er and a$$etite.

(ctin. Then ta"e actin. &arry ut yur $lan.

f yu8re l"in# fr ideas t hel$ yu avid emtinal eatin# )hen yu8re nt actually hun#ry,cnsider these:

M &all smene.

M Ta"e a )al".

M =+ercise.

M Stretch.

M D 4#a r Tai &hi.

M editate.

M &lean.

M ead.

M Write in yur <urnal.

M Wal" the d#.M un an errand.

M Ta"e an armathera$y !ath.

M Dance.

M D smethin# nice fr yurself.

M D smethin# nice fr smene else.

The list is endless. a"e u$ yur )n. Write d)n all the thin#s yu lve t d r culd d and"ee$ it )here yu can see it. The ne+t time yu feel hun#ry, !ecme cnscius f yur hun#erand #ive yurself a 10 minute ;time ut; t fcus n yur !dy s that yu can tune in t )hyyu )ant t eat and )hether r nt this hun#er is $hysical. This is a su$reme act f self res$ect.'nce yuCve determined )hether the hun#er is emtinal r $hysical, yu can then acta$$r$riately.

=valuatin. /inally, evaluate and ad<ust yur actins in a cm$assinate )ay.

emem!er that me )asnCt !uilt in a day. 4u devel$ed eatin# ha!its as a child, ln# !efre yuhad any cnscius cntrl ver yur life. etrainin# ta"es time, $atience and understandin#.

=veryneCs $rcess is individual s dn8t cm$are yurself t thers r t sme e+ternaltimeline. There is als n need t undermine yur $r#ress )ith any !lame, self6hatred,im$atience, r h$elessness. What yu need mst is yur )n a$$rval, even in the face fset!ac"s. (nd dn8t fr#et t cele!rate yur successesP

Believe in 4urself

&ntrl f emtinal hun#er is nt an issue f )ill$)er it is an issue f understandin# and selfacce$tance. 4u are learnin# t rec#niAe real hun#er frm false hun#erGand that is n small




tas", $articularly if yuCve lived yur life nt "n)in# the difference. But n) yu "n). >ee$ inmind that inside each f us is a $ersn tryin# t d the !est $ssi!le thin#. f yu remain $sitive as yu !efriend yurself, the re)ards )ill !e rich and many.




+2$2 *i/er Health

The liver is $ssi!ly the mst verl"ed and under6a$$reciated r#an in the !dy. 4u8ll ftenhear a!ut the varies, thyrid, adrenals, r hy$thalamus. arely d yu hear anyne tal" a!utyur liver.

( healthy liver is essential t recverin# yur hrmnal !alance, maintainin# !ld su#arcntrl, im$rvin# yur fertility, and $erfrmin# ther )r" that )ill "ee$ yur %&'S

sym$tms under cntrl.

The liver $erfrms several hundred different functins. ere are a fe) f its $rimary functins.

Det+ificatin

The liver is the $rimary r#an res$nsi!le fr det+ifyin# hrmnes such as estr#en,envirnmental chemicals, dru#s, and any ther t+ic su!stance. The liver ta"es these fat6slu!lesu!stances and ma"es them )ater6slu!le s that the "idneys can e+crete them in the urine.

NrmaliAatin f Bld /ats

The liver is res$nsi!le fr the synthesis f chlesterl and tri#lycerides. Since the liver can

create chlesterl, elevated serum chlesterl may ccur as a result f liver malfunctin,re#ardless f the amunt f chlesterl in the diet. (!nrmalities in the a!ility f the liver tnrmaliAe !ld fats can lead t increased cardivascular disease.

Synthesis and NrmaliAatin f Serum %rtein

The liver is res$nsi!le fr meta!liAin# $rtein fra#ments and amin acids the !uildin# !lc"s f $rteins7 that are a!sr!ed frm the intestines. t ta"es varius amin acids and creates $rteins ut f them, accrdin# t the needs f the !dy.

The liver $rduces al!umin, )hich circulates in the !ld and $rvides an amin acid $lsurce frm )hich ther tissues f the !dy can ultimately #et the amin acids essential fr theirfunctin and $rtein meta!lism.

The liver can !rea" d)n $rtein s that $ieces f it can !e !urned as fuel, as needed.

The liver als has an internal mechanism called the ;&ri cycle; that nrmaliAes !ld su#ar.




anufacture f Bile

The liver manufactures !ile, usin# chlesterl as ra) material. Bile is used fr the emulsificatin fdietary fats and ils fr their $r$er a!sr$tin and assimilatin. Bile is als necessary fr thea!sr$tin f the fat6slu!le vitamins (, D, =, and >.

=levated serum chlesterl may reflect a reduced a!ility f the liver t cnvert chlesterl int !ile salts. Since !ile is stred in the #all!ladder, l) liver $rductin f !ile means the#all!ladder )ill have less !ile t hel$ )ith fat di#estin. The result is reduced a!sr$tin fessential fats and fat6slu!le vitamins.

Synthesis and Stra#e f @lyc#en

@lyc#en is the stra#e frm f #lucse !ld su#ar7. @lyc#en is stred in the liver in rder tsta!iliAe !ld su#ar levels. The #lyc#en stred after eatin# is released as #lucse int the !ldstream as needed !et)een meals r )hen yu are e+ercisin#. emem!er that the $referred

fuel fr yur !rain is #lucse. 4ur !rain is very active and re*uires a lar#e amunt f fuel. tmay use u$ as much as 25J f yur entire #lucse su$$ly. S the liver is a #d fuel reserve fryur !rain.

%e$le )ith liver #lyc#en stra#e $r!lems may e+$erience insulin fluctuatins rhy$#lycemia l) !ld su#ar7.

The liver creates and stres chrmium in a frm "n)n as ;#lucse tlerance factr; r @T/. @T/

is secreted int the !ldstream t sensitiAe cells t insulin after a meal rich incar!hydrates su#ars and starches7. This feature f the liver is im$rtant fr thse f yu )hmay have insulin resistance r hy$erinsulinism.

4ur Eiver Senses Ty$es f /at

There is a very intricate and nt fully understd relatinshi$ !et)een yur liver and the ty$e ffats yu eat.

( diet that $rvides 265J f calries as hi#hly unsaturated me#a63 r me#a6 fats a$$ears tinhi!it fat $rductin !y the liver, and stimulate the liver t !urn fat. This $rcess results in a

reductin f tri#lycerides fats in the !ld7.

The liver a$$ears t use unsaturated fatty acid levels as a sensr t determine )hether fats are t !estred r +idiAed !urned7.1 n this )ay hi#hly unsaturated fats may functin t reduce the ris" fdevel$in# fatty liver de#eneratin and insulin resistance, accrdin# t a study atEuisiana State -niversity.

Eiver Ea! Tests

t8s hard t tell if yur liver is $eratin# su!6$timally. any sym$tms f liver malfunctin arenn6s$ecific, meanin# that the liver cannt !e $sitively identified as the surce f the sym$tm.




'ne easy )ay t determine if yu have a liver $r!lem is )ith a cmmn !ld chemistry test.st !ld chemistries )ill include measurements f t) liver enAymes, ;(ET; and ;(ST;.When liver cells die, they release these enAymes int the !ldstream. S, if yu have lts f livercells dyin#, these enAymes )ill !e hi#her than nrmal n yur !ld test. =levated liver enAymessu##est sme "ind f liver $athl#y.

'n the ther hand, it8s $ssi!le that yur liver enAymes may !e at the l) end f nrmal, r even !el) the nrmal ran#e. n this case, yu may have an verly slu##ish liver.

/atty Eiver De#eneratin

4u may have a liver that is slu##ish !ecause, fr a variety f reasns, chlesterl andtri#lycerides are accumulatin# in the liver and #ettin# in the )ay f $r$er liver functin.

/atty liver de#eneratin can ccur if yu have hi#h levels f chlesterl and tri#lycerides, if yu eat

a hi#h6fat diet, and if yu are ver)ei#ht.

'ne e+am$le f fatty liver im$airment is the liver8s reduced a!ility t remve insulin frm the !ldstream. When the insulin is nt remved, it remains hi#h in the !ld and may cntri!ute tinsulin resistance and the ther insulin6related disrders yu are e+$eriencin# such asinfertility. emem!er that insulin )ill "ee$ yu in ;fat stra#e; mde s that yu )ill cntinue tstre calries as fat in yur liver, in yur !elly, and thru#hut yur !dy. 'f curse, this is avicius cycle, !ecause the hi#h insulin leads t further fatty liver de#eneratin.

%&'S diet desi#ned t ease the fat lad n yur liver !y $rvidin# healthy fats in mderatin,

and !y $rvidin# nutrients that the liver needs t d its )r". The %&'S diet als is free f

t+ins and unhealthy fds that cause the liver t )r" vertime.




+2$3 1our Health Care Team

T deal effectively )ith %&'S and infertility, yu may need t assem!le a team f health $rfessinals t hel$ yu devel$ a treatment $lan that )ill yield #d results.

There are several reasns )hy yu may need t )r" )ith mre than ne health $ractitiner:M %&'S is nt )ell understd !y many $hysicians.

M %&'S and infertility are ften *uite difficult t treat.

M edical "n)led#e has e+$anded s fast that n ne individual ;"n)s it all;. The;#eneral $ractitiner; is ill6e*ui$$ed t effectively deal )ith %&'S and infertility.

M dern health care is divided int cm$artments called ;s$ecialties;. S$ecialists tend tl" at a health $r!lem nly frm the $ers$ective f his r her s$ecialty.

4ur health care team may cnsist f ne r mre f the fll)in#:M edical dctr 6 family dctr

M =ndcrinl#ist

M @ynecl#ist

M Eicensed natur$athic $hysician

M 'riental medical dctr

M (cu$uncturist

M %sychl#ist

M %ersnal fitness trainer.

&m$nents f a Dia#nstic Wr"u$

4u shuld start )ith a thru#h dia#nstic )r"u$ !y an e+$erienced $hysician s that thenature and causes f yur uni*ue health $r!lems can !e discvered. The )r"u$ )uldinclude:

M 4ur cm$lete medical histry, includin# a revie) f $ast and $resent treatments. M

edical histry f yur family.M %hysical e+am and functinal assessment f !dy systems.

M Ea!ratry tests as indicated !y the intervie), medical histry, and e+am findin#s.

Ta"in# Time t Eisten

Durin# the initial intervie), the $hysician must ta"e the time t listen t everythin# yu have tsay, and ans)er the *uestins yu as".

f the $hysician )ill nt listen r ta"e time t address yur cncerns, it is unli"ely that a truly

effective treatment $r#ram can !e devel$ed. This is !ecause it ta"es time t elicit frm yu all fthe im$rtant and relevant infrmatin that is re*uired t accurately identify )hat the




$r!lems and issues are. The infrmatin that is !tained is the fundatin fr an effectivetreatment $lan.

Secndly, the dctr must ans)er yur *uestins and listen t yur cncerns. This is necessary inrder t !uild a strn# !nd f trust and understandin#. Withut this !nd, there is little t su$$rt

the im$lementatin f the $r$sed treatment $lan.

Ea! Tests

Ea!ratry testin# may !e fairly e+tensive, de$endin# n yur medical histry, current healthstatus, and $revius !ld tests.

( #d !asic screenin# fr %&'S r infertility )uld include:

M ulti6channel !ld chemistry $anel, includin# li$id $rfile and cm$lete !ld cunt M 26

hur #lucse tlerance test includin# insulin levels

M E luteiniAin# hrmne7 6 /S fllicle stimulatin# hrmne7 rati M

TeststerneM D=( dehydre$iandrsterne7

M SB@ se+ hrmne !indin# #l!ulin7M (ndrstenedine

M %rlactinM Thyrid $anel.

n additin, there is an e+tensive array f mre in6de$th testin# that can !e dne, as needed.What is tested )ill de$end n )hat yur s$ecific needs are, and yur health care !ud#et.

4ur Treatment %lan

(fter a careful revie) f yur la! test results and ther findin#s, yur dctr shuld recmmenda )ell6thu#ht6ut and cm$rehensive $lan fr successfully mana#in# %&'S and increasin#yur fertility. The dctr shuld ta"e the time t revie) and e+$lain yur la! test findin#s.

4ur treatment $lan shuld include recmmendatins fr medicatins, diet, e+ercise, stressmana#ement, emtinal su$$rt, and ther natural thera$ies such as acu$uncture r natur$athicmedicine. (ny $tential side effects f medicatins shuld !e e+$lained.

The treatment $lan shuld fcus n yur entire !dy and health, nt <ust n h) t ma"e yurvaries !ehave differently.

%&'S is a systemic disrder. t is nt very amena!le t a $iecemeal a$$rach. /r e+am$le,sim$ly $rescri!in# !irth cntrl $ills des nt al)ays yield lastin#, satisfactry results. We !elieve that a mre cm$rehensive a$$rach is a$$r$riate.




+2$4 Chec# for Food &lleries

(n aller#ic reactin is an ina$$r$riate immune reactin t an ther)ise harmless su!stance.(ller#ens can !e envirnmental, chemical, r fd6!ased. &mmn aller#ens include dust mites, $llen, animal dander, and certain fds. (ller#ens can !e a!sr!ed int the !dy thru#h the s"in,res$iratry tract, r #astrintestinal tract.

(ller#ens are $rteins, $rtein fra#ments, r ther very small su!stances that the !dy identifiesas anti#enic r ;frei#n; and mar"s fr eliminatin !y yur immune system. The immunesystem reactin a#ainst an anti#enic su!stance is "n)n as a hy$ersensitive r aller#ic reactin.These aller#ic reactins may $rduce sym$tms ran#in# frm almst unnticea!le t life6threatenin#.

n this !", )e8re cncerned a!ut fd aller#ies, althu#h an aller#y t anythin# can !e afactr that )rsens %&'S sym$tms. (ller#enic su!stances lead t inflammatin. &hrnicinflammatin creates su!stantial +idative stress, the $rductin f unsta!le free radicalmlecules that dama#e cells. &hrnic inflammatin als releases a variety f alarm messen#ersthat s$read thru#hut yur !dy and distur! yur hrmnal !alance and r#an functin.

&m$ared t nrmal )men, thse )ith %&'S already have a hi#her level f inflammatin.=+$sure t aller#enic su!stances nly adds fuel t the inflammatry fires. 4u )ant t reduceinflammatin, nt increase it. S avidance f any aller#ens is hi#hly desira!le, includin# fds t)hich yu are aller#ic.

Ty$es f /d (ller#ies

There are fur ty$es f aller#ic reactins. The t) ty$es yu are mst li"ely t encunter areTy$e and Ty$e H.

Ty$e reactins are immediate, resultin# in ana$hylactic reactins )ithin minutes f e+$sure t ananti#en. f yu have a Ty$e aller#y, yu )ill certainly "n) it. /r e+am$le, yu mi#ht !rea" ut in hives )hen yu eat stra)!erries. 'r yur thrat )ill s)ell and cut ff yur airsu$$ly if yu eat shrim$. %e$le )ith a Ty$e fd aller#y "n) )hat they are aller#ic t andthey avid thse fds.

( Ty$e H aller#y is much different. Ty$e H reactins, "n)n as delayed hy$ersensitivityreactins, a$$ear 2 t ?2 hurs after e+$sure t an anti#enic su!stance. /r e+am$le, if yuhave a Ty$e H aller#y t mil", yu culd have a #lass f mil" n nday and nt have anysym$tms a$$ear until Wednesday. 4u may thin" the cause f yur aller#ic sym$tms issmethin# yu ate n Wednesday )hen actually it )as the mil" yu dran" n nday.Therefre, a Ty$e H fd aller#y is difficult t detect.




Dia#nsis f /d (ller#ies

st dctrs are nt familiar )ith dia#nsin# Ty$e H aller#ies and therefre they areunderrec#niAed and verl"ed. t is thu#ht !y sme researchers that Ty$e H fd aller#iesare mre cmmn than )e thin". We a#ree )ith this assessment.

When dctrs sus$ect an aller#y, they )ill ty$ically rder a ;scratch test; r intradermal test.These tests invlve e+$sin# yur s"in t s$ecific aller#ens. f an inflammatry res$nse isnted n yur s"in, yu are deemed aller#ic t the su!stance that )as a$$lied t that area f yurs"in. The limitatin f these tests is that they are nly useful fr identifyin# Ty$e aller#ies, ntTy$e H.

The nly )ay t identify a Ty$e H aller#en is )ith a !ld test. The recmmended test is called an=ES( =nAyme Ein"ed mmunsr!ent (ssay7. t measures yur reactins t varius $anels ffds, usually 50 r 100 f the mst cmmn fds.

(fter aller#ic fds are identified, the !est treatment is t avid the ffendin# fds. (fter a

$erid f $erha$s si+ mnths, yu mi#ht !e a!le t reintrduce them int yur diet. )ever,there may !e sme fds that yu )ill al)ays !e aller#ic t and thse fds shuld !e avidedindefinitely.

We su##est yu #et an aller#y test dne s that any ffendin# fds can !e remved frm yurdiet. (nythin# that yu can d t reduce inflammatry stress in yur !dy is a ste$ in the ri#htdirectin.




+2$5 )easure 1our Proress

t is )ell dcumented that )hat )e hld t !e true, ur )rld vie)C and ur relatinshi$ t that)rld vie), $rvides the fertile #rund fr devel$in# ur sense f )hat is $ssi!le. (lthu#h ldha!its die hard, it is certainly )ithin yur $)er t chan#e yur self cnce$t, yur $erennialattitudes, yur ha!its and yur future visin even if yuCve held them fr a ln# time.

(#ain, this is nt a *uestin f )ill $)er. &han#e relies heavily n the $rcess f self6reflectin, a $rcess that ena!les us t vie) urselves mre clearly. When )e are self reflective, )ecan evaluate )hat )r"s and )hat desnCt )hat limits us and )hat mves us clser t ur desiredutcme. We can ascertain if )hat )eCve al)aysC dne, r !elieved t !e true, des, in actual fact,)r" )hether it is cn#ruent )ith )hat )e )ant as a desired utcme.

The infrmatin )e #ather thru#h self6reflectin acts as a rudder. t ena!les us t im$rve !yeliminatin# )hat desnCt )r", settin# and achievin# #als and measurin# ur $r#ress t)ardthse #als. The result is a #reater sense f self cntrl and strn#er self esteem.

) des ne !ecme self6reflective9 The !est )ay )e "n) is <urnal )ritin#. The reasn isthat )e can thin" in multi$le channels simultaneusly, !ut )e can nly )rite and recrd in ne.Writin# hel$s us fcus. ecrdin# )hat is actually ha$$enin# #ets us ut f the lfty realm f)ishes, fantasies and ideas and $laces us s*uarely n the #rund,C )ith a real ma$ that )e canl" at and see )here )eCve !een and )here )eCll end u$ if )e "ee$ #in# in the same directin.

t <ust ma"es sense.

>ee$ a /d Ournal

( fd <urnal is a #reat )ay t !ecme a)are f )hat yu8re eatin#, and h) much. f yu8reli"e us, yu may tend t eat mre than yu thin", es$ecially if yu are !usy, distracted, r understress.

(n a)areness f e+actly )hat yu are eatin# and drin"in# is a $)erful tl t hel$ yu im$rveyur diet and thus reduce %&'S6related $r!lems.

We su##est yu "ee$ a l# f everythin# yu $ut int yur muth fr ne )ee". t8s nt as hard as itmay sund. Oust "ee$ a small nte!" in yur hand!a# and )rte d)n everythin# yu eat as yu# a!ut yur !usy day. (fter a )ee", revie) )hat yu8ve eaten and cm$are it t therecmmendatins in this !". Withut <ud#in# r criticiAin# yurself, carefully revie) )here yucan ma"e $sitive chan#es t im$rve the *uality f yur diet.

4u may discver that yu

M (re eatin# mre fd than yu thu#ht.

M (re eatin# fds that are nt very healthy.

M ave erratic eatin# $atterns s"i$$in# meals7




M Snac" uncnsciusly r e+cessively

M (re eatin# un!alanced meals nt enu#h ve#eta!les and fruit7

M ave a diet that cnsists f refined r cnvenience fds that $ac" mre calries than yurealiAed.

( fd <urnal $rvides yu )ith an hnest reality chec" that can #uide yu t ma"e smart, small

chan#es ver time. By increasin# yur a)areness f )hat yu eat and drin", yu $rvideyurself )ith a !asis fr chan#in# dietary ha!its that dnCt )r" fr yur !dy. 'nce yuchan#e and im$rve yur ha!its, yu )ill !e healthier.

( Wrd a!ut &han#e

Dn8t try t chan#e everythin# at nce. Oust $ic" ne small ha!it t chan#e. &nsistently stic" )iththe ne) ha!it fr at least 21 days !ecause it ta"es that ln# t chan#e a ha!it. (fter the ne) ha!it isin#rained, yu can mve n t chan#in# anther fd ha!it. 'ver a yearCs time, yu )ill have madesi#nificant chan#es.

e)ard 4urself

There are many )ays t re)ard yurself. (nd re)ardin# yurself $sitively )ith nn6edi!ledeli#hts7 serves t reinfrce yur effrts. E" at it as an act f self lve. Ta"in# a vacatin, #in#n retreat, !uyin# yurself smethin# s$ecial li"e a s$a mem!ershi$ r a ne)ni#ht#)nGall are harmless )ays f cele!ratin# a #al )ell )n and a <! )ell dne. e)ardsneednCt !e e+$ensive. They shuld sim$ly !rin# yu <y.

>ee$ Trac" f 4ur %hysical &han#es

t8s als im$rtant t "ee$ trac" f yur $hysical chan#es, s that yu "n) )here yu areim$rvin# and )here yu many need mre hel$.

-ntil re#ular e+ercise is an in#rained ha!it, )e recmmend yu "ee$ trac" f h) ften and fr h)ln# yu e+ercise. f yu are ver)ei#ht, an e+ercise <urnal can !e es$ecially hel$ful 66 see if yu

can incrementally increase the fre*uency, duratin and intensity f yur e+ercise.

n additin t e+ercise, yu shuld "ee$ trac" f:

M Waist circumference.

M Waist t hi$ rati.M Bdy fat $ercenta#e.

With a healthy diet and $lenty f e+ercise, yu shuld see yur )aist shrin", yur )aist6t6hi$ rati#et smaller, and yur !dy fat $ercenta#e t # d)n. 4u shuld !e a!le t #et a !dy fat $ercenta#e test frm yur dctr r lcal #ym.

Ntice that )e are nt as"in# yu t "ee$ trac" f yur )ei#ht. That8s !ecause many )menseem t !sess a!ut their )ei#ht )hile $ayin# n attentin t ther $hysical measurements. 'f




curse yu can "ee$ trac" f yur )ei#ht if yu )ant t. But $lease cnsider it in relatin t)hat else is #in# n in yur !dy.

>ee$ Trac" f 4ur Ea! Data

Whenever yu #et a !ld test, al)ays #et a c$y fr yur $ersnal recrds, even if yu dn8tunderstand everythin# the re$rt says. 4ur dctr )ill tell yu )hich findin#s are ;a!nrmal;.

'n a cmmn !ld chemistry tests that are ta"en frm time t time, yu can )atch fr ln#termtrends in fastin# #lucse and tri#lycerides. These t) !ld mar"ers may !e hi#h in )men)ith %&'S, es$ecially if ver)ei#ht. With the $assin# f time, these t) mar"ers shuld !edeclinin# r at least !e sta!le.

f yu see a !ld test value yu dn8t understand, as" yur dctr, r #et the ans)er n the

We!.




+3$+ ,hy 1ou Need Nutritional Supplements

f yu thin" yu dn8t need dietary su$$lements, read this cha$ter. t may have im$licatins fryur future health.

/inally, after mre than 50 years, leadin# medical <urnals n) recmmend all adults ta"emultivitamins. Bth the Ne) =n#land Ournal f edicine1 and the Ournal f the (merican

edical (ssciatin15 13 have cncluded that:M ;st $e$le d nt cnsume an $timal amunt f all vitamins !y diet alne.;

M ;nade*uate inta"e f several vitamins has !een lin"ed t chrnic diseases, includin#crnary heart disease, cancer, and ste$rsis.;

M ;Su!$timal flic acid levels, aln# )ith su!$timal levels f vitamins B3 and B12, are aris" factr fr cardivascular disease, neural tu!e defects, and cln and !reast cancer

l) levels f vitamin D cntri!ute t ste$rsis and !ne fracture and l) levels fthe anti+idant vitamins vitamins (, = and &7 may increase ris" fr several chrnicdiseases.;

M ;t a$$ears $rudent fr all adults t ta"e vitamin su$$lements.;

( lar#e !dy f research has demnstrated that the nutrients fund in dietary su$$lements reduceyur ris" f chrnic disease, im$rve *uality f life, and increase ln#evity.

Why 4u &an8t De$end n /d (lne fr =ssential Nutritin

Eisted !el) are 22 reasns )hy yu cannt de$end n fd alne t $rvide yu )ith all f thenutritin yu need t stay healthy.

easn 1. 'verfed and undernurished. The avera#e (merican is verfed and undernurished. t8sn secret. Oust l" arund yu. st $e$le are #ainin# )ei#ht. =ven "ids are ver)ei#ht thesedays. 4u r smene yu "n) has a chrnic disrder f sme "ind.

f yu8re li"e mst (mericans, yu8re cnsumin# fa!ricated cnvenience fds hi#h in calries !utl) in fd value nutritin7. This ty$e f diet leads t ;su!clinical; r mar#inal deficiencies thatlead t va#ue health cm$laints such as nervusness, listlessness, recurrin# minr infectins, #eneralaches and $ains, difficulty cncentratin#, irrita!ility, de$ressin, muscle )ea"ness,

fati#ue, insmnia, and <ust nt feelin# ri#ht.

( lar#e !dy f research has demnstrated that mst (mericans are nt #ettin# )hat they need frmtheir diet. /r e+am$le, in ne recent -.S. De$t. f (#riculture survey f 20,000 $e$le, nt a sin#le $ersn )as cnsumin# ade*uate levels f all the vitamins and minerals. n this study, the $ercenta#ef (mericans )ere fund t !e deficient as fll)s: 0J in vitamin B3, ?5J in ma#nesium, 3J incalcium, 5?J in irn, 50J in vitamin (, 5J in vitamin B1, 1J in vitamin &, J in vitamin B2,J in vitamin B12....and the list #es n.




There are literally hundreds f medical studies t su##est itCs a virtual certainty that yu andevery mem!er f yur family are deficient in ne r mre essential nutrients.

easn 2. Sil de$letin. dern mass6$rductin a#riculture de$letes nutrients frm the sil)ithut re$lenishin# them. The a$$licatin f synthetic fertiliAers stimulates the #r)th f

!eautiful6l"in# $lants. )ever, the nutrient cntent is missin#.

S )hen yu !ite int that healthy salad r slice f )hle6)heat !read, yu8re #ettin# lessnutritin tday than frm the identical fds #r)n in the same sil fifty years a#.

easn . &mmercial fd $rcessin#. uch f the fd yu eat is $rcessed in ne )ay ranther. When fds are $rcessed, they are e+$sed t heat, li#ht, +y#en, r drastic chan#e intem$erature r humidity. This e+$sure causes the destructin f vital !ut fra#ile nutrients.=+am$les f $rcessin# include !a"in#, e+trudin#, millin#, #rindin#, !ilin#, c"in#,recm!inin#, s$ray6dryin#, etc.

easn : /d stra#e and trans$rtatin. (ll fds deterirate as they a#e. This is a $r!lem

fr the fd industry, !ecause many fds are shi$$ed ver #reat distances. Therefre chemicalsare added t $reserve fds and #ive them a ln#er ;shelf life;. -nfrtunately, in s$ite fchemicals, the nutrient cntent f fds decline ver time, even thu#h they may l" the same.=ven fresh fruits r ve#eta!les may !e s$rayed, #assed r fumi#ated in rder t ma"e them l";ri$e; and ;fresh;. S )hat l"s healthy isn8t necessarily as healthy as yu may thin".

easn 5: %re$aratin and c"in# f fds. any $e$le eat ut r !rin# smethin# hmefrm the mar"et that is already c"ed. =ven if yu $re$are yur meals at hme, mst f yurfd is $r!a!ly c"ed, nt ra). ere8s the $r!lem: the mre yu c" a fd, the less itsnutrient value.

'f curse, there are sme fds, such as #rains and dried le#umes that yu have t c" !ecausethey8re inedi!le )hen ra). 4u8re !viusly nt #in# t eat a !)l f ra) rice. )ever, if yuverc" rice, yu lse nutrients.

easn 3: me stra#e f fd. ave yu l"ed in yur refri#eratr lately9 ) ln# hasthat head f lettuce !een in there9 What a!ut thse leftvers frm three days a#9 efri#eratindes sl) d)n the deteriratin f fd, !ut it certainly des nt st$ it. (s every day #es !y,

)hatever is in yur refri#eratr is lsin# its nutritinal value.

Sme $e$le )ill eat smethin# ut f the refri#eratr that is three )ee"s ld, r smethin# frm the $antry that is a year ld. By this time, sme vital nutrients have !een cm$letely lst.

easn ?. /d irradiatin. =+$sin# fds t #amma rays, +6rays r ther radiatin e+tendstheir shelf life !y destructin f micrr#anisms, inhi!itin f s$rutin#, and delay f ri$enin#.Sme meats, chic"en, and ve#eta!les are irradiated. /ds served in restaurants r schls may !e irradiated. The $r!lem )ith irradiatin is that vital nutrients, es$ecially anti+idants and fat6slu!le vitamins, are destryed. There8s n la!el t tell yu if a fd has !een irradiated.

easn . %esticides in fds. ( $esticide is a $isn. ( little !it f $esticide )ill "ill a !u#. (lt f $esticide )ill "ill yu. st fds cntain $esticides. =ven r#anic $rduce cntains




$esticides, althu#h a lt less than re#ular $rduce. %esticides may !e a$$lied t the sil, t the#r)in# $lant, r t the fd )hile in stra#e r shi$ment.

>ee$ in mind that yu canCt see, smell r taste these $esticides. S yu have n )ay f "n)in#if )hat yu8re eatin# cntains $est $isns. But yur !dy "n)s. Sme $esticides can

accumulate in the !dy and cause $r!lems. 4ur !dy has t deal )ith the $r!lem !y

e+$endin# valua!le vitamins and minerals t det+ify and try t eliminate these $isns.

easn . @enetically mdified fds. illins f acres f #enetically mdified crn, cttnand $tates have !een $lanted in the -.S. &ttn is mentined here !ecause cttnseed il isfund in many $rcessed fds, and cttnseed meal is fed t cattle.7 These fds, )hich aren) in ur fd su$$ly, have !een en#ineered t $rduce a naturally ccurrin# $esticide that issu$$sedly t+ic nly t insects. There are n ln#6term human studies t indicate that#enetically mdified fds are safe. )ever, rats fed #enetically mdified $tates hadincreased intestinal infectins, reduced immunity, and reduced )ei#ht f intestine, $ancreas,"idneys, liver, lun#s and !rain. Since yu may !e un"n)in#ly cnsumin# #enetically mdifiedr irradiated fds, yu )uld need dietary su$$lementatin t ffset the invisi!le !ut $tentially

ne#ative effects f such fds.

easn 10. =nvirnmental $llutin. We dum$ nearly si+ !illin $unds f chemicals int ur

envirnment every year. While sme f it ends u$ in ur fd, much f it is in ur air and )ater. fyu !reathe air and drin" )ater, yu are in#estin# chemical $llutin. edical research has clearlyesta!lished that envirnmental chemicals cntri!ute t de#enerative diseases.

4u have n chice !ut t eat fd, drin" )ater, and !reathe air. Therefre, yu )ill need dietarysu$$lements t hel$ yu $rcess and det+ify the $llutin enterin# yur !dy every day.

easn 11. Biaccumulatin f $llutin in animal fds. There are certain ;$ersistent;

$llutants that tend t accumulate in any livin# thin#, )hether animal r $lant. The hi#her u$ thefd chain, the #reater the accumulatin. Ta"e s)rdfish fr e+am$le. S)rdfish is "n)n t havehi#h levels f mercury, a t+ic metal.

The $r!lem starts )hen small !ait fish eat r#anic material that cntains mercury. Theymeta!liAe the r#anic material !ut retain the mercury. Small $redatry fish then eat the !ait fish,thus inheritin# their accumulated mercury. The mre !ait fish they eat, the mre mercury theyaccumulate. /inally a s)rdfish cmes aln# and eats a !unch f small $redatry fish, and $ic"su$ a lad f mercury. S a !i# s)rdfish can #ather a lt f mercury ver time. But the s)rdfishis nt the end f the chain. 4u areP 4u eat the s)rdfish, and n) all thataccumulated mercury is stred in ;yur; !dy.

S)rdfish is nly ne e+am$le ut f hundreds. ere8s the $int. 4u8re at the t$ f the entire fdchain n earth. Therefre, yu un"n)in#ly accumulate heavy metals and chemical $llutants, )hich are $rven t !e detrimental t yur health. f yu cnsume animal fds, yuneed dietary su$$lements t hel$ yu handle the $llutants they cntain.

easn 12. ;=ner#y; $llutin. =ner#y $llutin invisi!ly !urdens yur !dy. The frm fener#y $llutin yuCre familiar )ith is radiactive fallut, li"e that frm nuclear testin# in Nevada )hich caused an increase in cancers d)n)ind frm the test site. (nther, less )ell"n)n frm f ener#y $llutin is altered ma#netic fields frm electrical mtrs and circuits,




and all "inds f ener#y transmissins micr)ave, radar, cell $hne, etc.7. Nt nly can ener#y $llutin destry r dama#e cells directly, !ut it causes a stress reactin in the !dy )hich leads thrmnal im!alances. /r e+am$le, ener#y $llutin reduces yur levels f melatnin, an essentialhrmne. 'nce a#ain, dietary su$$lements are a methd t assist yur !dy tcm$ensate fr anther ty$e f $llutin frm )hich there is n esca$e.

easn 1: @enetic )ea"nesses. =ach f us is #enetically and !ichemically uni*ue. But nne f usis $erfect. We all have sme "ind f #enetic )ea"ness. /r e+am$le, yu mi#ht have a#enetic a!nrmality in methinine meta!lism called hmcystinuria methinine is an amin acidre*uired t ma"e yur !dy functin7. n this case, ta"in# lar#e dses f vitamin B3 is a )ay tcm$ensate fr this )ea"ness. There are hundreds if nt thusands f $ssi!le #enetica!nrmalities. any f them can !e minimiAed )ith dietary su$$lementatin.

easn 1. &hrnic Stress. ;Stress; ccurs )hen yur !dy has a ;fi#ht r fli#ht; res$nse tany situatin. st f the time, yu8re nt a)are f it. Stress can cme frm any)here at any time.

t culd !e a !ar"in# d#, a disa#reea!le !ss, a car that needs re$air, an un$aid !ill, a relatinshi$that isnCt )r"in#, r livin# alne. (nythin# at all. 4u !ecme s accustmed t stress that yu

cnsciusly tune it ut 66 !ut yur !dy desnCt.

When stress is re$eated ver and ver, it is called chrnic stress, )hich seriusly de$letes yur !dy f ener#y and vital reserves. &hrnic stress $rduces hrmnes that have a ln#6term)ea"enin# effect n yur !dy )hich accelerates the a#in# $rcess and leads t chrnicde#enerative disease. Su$$lements reduce the detrimental effects f chrnic stress.

easn 15. 4ur lifestyle. ) yu !ehave may increase yur need fr su$$lementatin. /r

e+am$le, sm"in# r drin"in# alchl t e+cess dramatically sa$s yur reserves f vitalnutrients. n !th cases, dietary su$$lementatin is nt an $tin 6 it8s a re*uirement.

'n the ther hand, if yu8re an avid muntain clim!er r hi#h6$erfrmance athlete, yu use u$nutrients faster than the avera#e $ersn. The same is true if yu )r" in a $hysically demandin#ccu$atin. 4ur $erfrmance )ill !e im$rved )ith dietary su$$lementatin.

easn 13: @ $r!lems. (ny "ind f di#estive r #astrintestinal $r!lem )ill diminish yura!sr$tin f vitamins, minerals, $rtein, essential fats, and $lant su!stances re*uired t maintaina healthy !dy. rrita!le !)el syndrme, clitis, &rhn8s disease, r chrnic diarrhea hurt yura!ility t a!sr! nutrients. Ditt fr !acterial, viral, yeast r $arasitic infectins. /d aller#iesare ntrius fr causin# @ $r!lems. n shrt, any inflammatin in yur @ tract means tru!le.Therefre, yu )ill need su$$lements t hel$ yu deal )ith the inflammatin, as )ell as tincrease the amunt f essential nutrients yu are cnsumin# and a!sr!in#.

easn 1?: Wea" di#estin. eart!urn, !lat after eatin#, !ur$in#, r #as may su##est yu have an

im$aired a!ility t di#est yur fd. f yu can8t di#est yur fd, it can8t !e a!sr!ed int yur !dy.Su$$lementary di#estive aids may !e indicated.

easn 1: @ettin# lder. edical studies have $rven that yu lse yur di#estive $)er as yu#et lder. By the time yu8re ;elderly;, yu have a serius $r!lem that can nly !ecrrected !y su$$lementatin.




n additin, studies have sh)n that many elderly $e$le eat less )ell than they did in earlieryears. n this case, dietary su$$lements can au#ment an ther)ise inade*uate diet.

easn 1: Teena#er. t8s n secret that adlescents eat and drin" thin#s that are very unhealthy,i.e., ;<un" fd;. This is n )ay t nurish a maturin# !dy. st teena#ers need dietary

su$$lementatin.

easn 20. &hrnic disease r disrder. t desn8t matter )hat the disrder is. t culd !e

arthritis, macular de#eneratin, cancer, dia!etes, hi#h !ld $ressure, asthma, ecAema, %S ranythin# else. S$ecific dietary su$$lements can hel$ almst any disrder.

easn 21. edicatins. (mericans cnsume an astundin# *uantity f $rescri$tin and verthe6cunter medicatins. )ever, nthin# in yur !dy $erates in islated cm$artments 6everythin# interacts )ith everythin# else in sme )ay. any dru#s interact )ith su$$lements, rcause an increased need fr them. /r e+am$le, )men n !irth cntrl $ills may have anincreased need fr vitamin B3. %e$le n @luc$ha#e need mre calcium, B12 and flic acid.The list is endless. S if yu8re n medicatin, cnsult )ith ne f ur $hysicians t determine

the s$ecific su$$lements yu need.

easn 22. %re#nancy. 4ur re*uirement fr nutrients under#es a !i# shift )hen yu !ecme $re#nant. t8s t yur and yur !a!y8s !enefit t ta"e su$$lementatin t reduce yur ris" f amiscarria#e r $re#nancy cm$licatins and t have a healthier !a!y.

Bttm Eine: Because f )rld)ide $llutin and de#radatin in the *uality f ur fd su$$ly, it8s

hard t ima#ine anyne )h )ill nt need nutritinal su$$lements fr the rest f his r her life. nadditin, many $e$le have health $r!lems, a lifestyle, r s$ecial situatins )heresu$$lements are advisa!le.




+3$- Nutritional Supplement uality

The clinical e+$erience f natur$athic $hysicians has sh)n that yu8ll #et healthier if yu !uy thehi#hest *uality dietary su$$lements. There are n standards fr *uality, s !uy )isely. -se the*uality #uidelines listed !el).

The $rimary re*uirement fr any su$$lement is that it actually )r"s. n rder t !e clinicallyeffective, it must !e f the hi#hest $ssi!le *uality. )ever, *uality varies )idely !ecause there aren *uality standards in the industry. S yu can8t rely nly n the la!el.

Ta"e vitamin =, fr e+am$le. ( study f varius vitamin = $rducts !y la!ratry analysissh)ed that a lar#e $ercenta#e f the su$$lements had less vitamin = than stated n the la!el. (fe) f the $rducts had n vitamin = in them at allP n additin, there are varius frms f

vitamin =: al$ha, !eta, delta and #amma. st su$$lements have nly the al$ha frm !ecause thatis the least e+$ensive. The al$ha frm is !eneficial, !ut nt nearly as !eneficial as all the frmst#ether. (ll the frms t#ether are called Lmi+ed tc$herlsQ. They have mre health !enefits !utare als mre e+$ensive. This e+am$le illustrates the difficulty in selectin#su$$lements merely !y l"in# at the la!el.

nde$endent Ea! (ssay s a >ey t Kuality

Sme su$$lement manufacturers hire inde$endent la!ratries t verify )hat their $rductscntain. This is the nly )ay t "n) fr certain )hat is in a su$$lement.

Eisted !el) are sme f the !enchmar"s that )e l" fr in a la! assessment f a dietarysu$$lement.

M N micr!ial cntaminatin 6 !acteria, yeast, r mld.

M N heavy metals 6 lead, mercury, cadmium, arsenic r aluminum. M

/ree f chemical slvent residue, $esticides and her!icides.

M N rancidity.

M Truth in la!elin# 6 the $rduct cntains )hat the la!el claims.

M Sta!ility 6 the $rduct maintains $tency until the e+$iratin date. M

N di+ins, mercury, r %&Bs in fish il $rducts.

(dditinal Kuality &nsideratins

%rduct manufactured accrdin# t standards. ( t$6*uality su$$lement is manufactured

accrdin# t the strict standards f -nited States %harmac$eia, and the $r$sed /d I Dru#(dministratin8s &urrent @d anufacturin# %ractice @uidelines.

Nn6aller#enic. Su$$lements )ith fd clrin#s such as tartraAine are a cmmn surce faller#y $r!lems. any ;natural; su$$lements cme frm fd surces such as crn, sy, yeast,




dairy, r e##, )hich may cause aller#y $r!lems. We stc" nly the mst aller#y6free $rductsavaila!le.

i#hest $urity. Sme su$$lement manufacturers try t save mney !y addin# chea$ fillers,includin# lactse, sucrse, hydrated aluminum silicate, mdified crn starch, sdium chlride, r

sand. Binders, lu!ricants, and disinte#ratrs mi#ht include talc, sa$, rancid ils, shellac, tree

sa$, $lyethylene #lycl, )a+es, r crn starch. f a $rduct des nt have a la! analysis t $rve its $urity, )e utiliAe ur e+tensive "n)led#e f the su$$lement industry t determine )hether theseim$urities may !e $resent.

&rrect $tency. Ea!elin# can !e dece$tive. /r e+am$le, it is le#al t say ;100 m# f citrus

!iflavnid cm$le+; )hen in fact the ;cm$le+; yu are #ettin# is 0 m# f !iflavnid and ?0m# f lactse mil" su#ar7. n additin, sme manufacturers cut csts !y sim$ly nt includin# thefull amunt f the nutrient. This is )hy )e as" ur su$$liers fr authenticatin frm aninde$endent la!ratry.

StandardiAed her! $tency. The $tency f her!s in a su$$lement can vary )ildly, de$endin# n

)hat $art f the $lant is used, the time f year it )as harvested, h) ln# it )as stred, r h) it)as $rcessed. By $tency, )e8re referrin# t the cm$nents f the $lant that are !il#icallyactive in yur !dy. The mst re$uta!le su$$lement manufacturers used her!s )ith a;standardiAed; $tency, s that yu )ill "n) e+actly h) much f the !il#ically active $art fthe her! yu are #ettin#. (ll f the her!s in ur dis$ensary are standardiAed.

Kuality Des atter

When it cmes t !uyin# dietary su$$lements, yu essentially have t) chices: !uy accrdin# t

$rice, r !uy accrdin# t *uality.

f yu !uy the chea$est su$$lement, yu8ll end u$ )ith an inferir $rduct that may nt im$rveyur health. Therefre !uyin# the chea$est is a )aste f yur mney. n fact, the l)est6$rice $rducts may cntain im$urities r additives that culd actually ma"e yu )rse.

'ur clinical e+$erience indicates that yu8re definitely !etter ff !uyin# the hi#hest *ualitysu$$lements. By din# s, yu ma+imiAe the $r!a!ility f im$rvin# yur health and thusminimiAin# future medical e+$enses. S, nt nly )ill yu !e healthier !y ta"in# the hi#hest*uality su$$lements, yu )ill als save mney in the ln# run.




+3$0 Supplements for PCOSA Infertility and Insulin Pro!lems

There is a )ide ran#e f su$$lemental nutrients that may hel$ yu alleviate the sym$tms f $lycystic varian syndrme, reduce varian cysts, and im$rve yur chances f !ecmin# $re#nant.

)ever, nt all f them are a$$r$riate r necessary fr every )man. 4u8ll als ntice that)e d nt recmmend dsa#e levels f su$$lements. We recmmend that yu cnsult )ith alicensed healthcare $rfessinal re#ardin# the !est su$$lements fr yu. The ty$e, dsa#e and

duratin f nutritinal su$$lementatin de$ends n yur uni*ue health histry, $resent healthstatus and !dy siAe.

n this cha$ter, )e8ll !riefly list the dietary su$$lements that may !e recmmended !y a

$hysician fr %&'S r infertility. %lease d nt rush ut and !uy all the su$$lements n this list.That is nt the )ay t use nutritinal su$$lements fr %&'S. t may even !e cunter$rductive 6

6 and unnecessarily e+$ensive 66 t ta"e a )hle !unch f nutritinal su$$lements, r t ta"e all fthem at e+tremely hi#h dsa#es.

T illustrate )hat yu8re dealin# )ith, cnsider the t) fll)in# e+am$les.

=+am$le f a &nditin 4u ay Want t Treat

Su$$se, fr e+am$le, that yu have insulin resistance r )ant t $revent insulin resistance.

Which su$$lement shuld yu ta"e9

(vaila!le infrmatin su##ests that a num!er f nutrients may im$rve insulin resistance.1?

inerals, includin# ma#nesium, calcium, $tassium, Ainc, chrmium, and vanadium, a$$ear t haveassciatins )ith insulin resistance r its mana#ement. (min acids, includin# E6carnitine, taurine,and E6ar#inine, als mi#ht $lay a rle in the reversal f insulin resistance. (dditinal nutrients suchas #lutathine, cenAyme K10, and li$ic acid a$$ear t have thera$eutic $tential. esearch n her!al medicines fr the treatment f insulin resistance is limited,althu#h silymarin may !e hel$ful in sme situatins.

S shuld yu ta"e all f these9 'r <ust sme f them9 Which nes9 (nd in )hat dsa#e9 t allde$ends n yur uni*ue needs.

=+am$le f ndividual Su$$lement &m$le+ity

Eet8s ta"e vitamin D as an e+am$le. t is li"ely that yu )ill !enefit frm ta"in# e+tra vitamin D.Hitamin D is essential fr a!sr$tin f calcium. Wmen )ith %&'S ften have calciuminsufficiencies r distur!ances that can !e alleviated !y ta"in# su$$lemental vitamin D.Su$$lemental vitamin D and calcium have hel$ed %&'S )men resume menstruatin and !ecme $re#nant.1




Hitamin D and calcium may als hel$ )ith )ei#ht lss and insulin resistance. (nd sme studieshave sh)n that individuals )ith insulin resistance have l) levels f vitamin D, su##estin# a needfr su$$lementatin.1

(s yu cnsider these issues, yu culd easily thin" yu shuld !e ta"in# vitamin D.

But h) much shuld yu ta"e9 f yu are a dar"6s"inned )man livin# in nrthern =ur$e, yu)ill need mre su$$lemental vitamin D than a fair6s"inned )man in /lrida )h li"es t s$endtime n the !each. 4u )ill need mre vitamin D if yu live at sea level than if yu live in themuntains. 4u )ill need mre vitamin D if yu live in a cludy climate than in a sunny climate.4u )ill need mre in the )inter than in the summer.

4u may have heard that vitamin D is t+ic in hi#h dses. But a t+ic dse fr ne $ersn is nt at+ic des fr anther. ( $ersn )ith im$aired liver functin )ill e+$erience t+icity at al)er dse than a $ersn )ith a healthy liver. S, t !e safe, shuld yu ta"e #enerallyrecmmended amunt f 00 - $er day9 4u culd d that, !ut 00 - may nt !e nearly theamunt that yu need.

'n the ther hand, sme $hysicians have #iven their $atients as much as 50,000 -s $er day frs$ecific health situatins. 4u mi#ht surmise that yur dse mi#ht fall sme)here !et)een 00 -and 50,000 -. But )here9 Shuld yur des !e 00 -9 'r 5,000 -9 This is )here alicensed natur$athic $hysician r ther licensed $rfessinal )ith e+$ertise in clinical nutritin andinfertility can hel$ yu.

The !est )ay t !enefit frm nutritinal su$$lementatin is t cnsult )ith a $rfessinal. By the

)ay, )e are mst definitely nt recmmendin# yu ta"e 50,000 - f vitamin D. We are nlyillustratin# a $int. (l)ays cnsult )ith yur $hysician !efre ta"in# a very hi#h dse f anysu$$lement r dru#.7

The &ase fr i#h6Dse Hitamin Thera$y

N) that )e8ve cautined yu a!ut ta"in# su$$lements, let8s cnsider the advanta#es fsu$$lementatin.

(ccrdin# t research at the -niversity f &alifrnia Ber"eley7, ;Ga!ut 50 human #eneticdiseases due t defective enAymes can !e remedied r amelirated !y the administratin f hi#hdses f the vitamin cm$nent f the crres$ndin# cenAyme, )hich at least $artially restresenAymatic activity.;20

n ther )rds, the $rcesses f the !dy de$end n vitamins and minerals. f a vitamin r

mineral is missin# r t l), the !dy $rcess that de$ends n it cannt ccur, r )ill ccur at al)er than $timal rate. n additin, sme !dy $rcesses are #enetically inefficient in smeindividuals. These individuals re*uire hi#her6than6nrmal amunts f certain vitamins rminerals fr their !dy $rcesses t )r".

The -niversity f &alifrnia study referred t #enetic diseases. (lthu#h )e )uldn8t descri!e%&'S as an entirely #enetic disease, it clearly des have #enetic cm$nents. De$endin# n




yur s$ecific #enetic $attern, yu may need e+tra amunts f sme vitamins r minerals in rder t$timiAe yur meta!lic $rcesses.

nteractins Bet)een Dru#s and Su$$lements

Nutritinal su$$lements and sme fds may interact )ith $rescri$tin medicatins, and viceversa. Sme su$$lements )ill have an ;additive effect; )ith certain dru#s. /r e+am$le, if yu areta"in# dru#s t reduce insulin resistance r l)er insulin, many f the su$$lements listed here mayd the same thin#. Therefre, if yu ta"e thse su$$lements, yu may need lessmedicatin and )ill need t have yur medicatin ad<usted.

'n the ther hand, sme su$$lements may !e anta#nistic )ith sme dru#s. n this case, yumay need t avid the su$$lement, r increase the dsa#e f yur medicatin.

f yu are ta"in# any $rescri$tin medicatins, )e strn#ly recmmend that yu cnsult )ith the $rescri!in# $hysician !efre em!ar"in# n a nutritinal su$$lement $r#ram.

Su$$lements (re Nt a Su!stitute fr ealthy Diet

Nutritinal su$$lements are ;su$$lements; t yur healthy diet, nt a su!stitute fr it. ( healthydiet, as utlined in this !", is the !asis fr the successful mana#ement f %&'S. (ll thesu$$lements in the )rld )ill nt crrect the deficiencies and meta!lic im!alances created !y a $r6*uality diet. Dn8t delude yurself int thin"in# that ta"in# su$$lements are a ma#ic shrtcutt #d health. ( healthy, sensi!le diet is the a!slute $rere*uisite fr im$rvement f%&'S $r!lems and !etter verall health.

Eist f Su$$lements fr %&'S and nfertility

Bel) is a $artial list f nutritinal su$$lements t cnsider, !ased n cmmn referencesurces.21 We are nt necessarily recmmendin# that yu ta"e these su$$lements. Sme

)men have !enefited frm usin# sme f the su$$lements n this list. We dn8t "n) )hat is;ri#ht; fr yur uni*ue needs. &nsult )ith a *ualified health $rfessinal a!ut this list.

any f these su$$lements are intended t im$rve insulin functin and reduce insulin

resistance. We mentin these su$$lements !ecause insulin resistance and dysfunctin $lays ama<r rle in %&'S and infertility.

(l$ha6li$ic acid

(l$ha6li$ic acid reduces insulin resistance and l)ers !ld su#ar levels in sme studies. t is alsan e+cellent anti+idant. There are t) frms f this su$$lement: al$ha li$ic acid, and r6al$ha6li$ic acid. The r6al$ha li$ic acid has recently !een sh)n t !e the mst !eneficial frm fthis su$$lement.




Bana!a

Bana!a is a s$ecies f cre$e myrtle, an rnamental shru!. =+tracts f the !ana!a leaves are $$ular in the %hili$$ines and Sutheast (sia. Bana!a e+tracts cntain crslic acid andella#itannins that seem t have an insulin6li"e effect and als activate insulin rece$trs.

Bil!erry

Bil!erry, a clse relative f !lue!erry, has a ln# histry f medicinal use. Bil!erry fruit and itse+tracts cntain a num!er f !il#ically active cm$nents, includin# a class f cm$undscalled anthcyansides.

Bil!erry has !een used traditinally in the treatment f dia!etes, and animal research su##eststhat !il!erry e+tract can l)er !ld su#ar levels. There is als sme evidence t su##est

!il!erry acts as an anti+idant and anti6inflammatry.

Bitin

Bitin is a mem!er f the B6cm$le+ family f vitamins. t im$rves disrdered #lucse

meta!lism !y stimulatin# insulin secretin in res$nse t !ld su#ar and !y im$rvin# theliver8s a!ility t $rcess #lucse. Bitin a$$ears t im$rve insulin resistance.

Bitin is crucial fr $r$er hair and nail #r)th. n hi#h dses, !itin can !e effective inrestrin# head6hair #r)th, )ith n "n)n side effects.

Bitter meln

Bitter meln mmrdica7 l"s li"e a li#ht #reen, $inted cucum!er. t is a $$ular Sutheast (siannatural $rduct used fr dia!etes. Bitter meln, li"e !ana!a, als seems t have an insulinli"e effect.Bitter meln cntains a $rtein "n)n as ;$lant6insulin;, r ;$ly$e$tide6%;.

&alcium

&alcium a$$ears t im$rve insulin sensitivity. n ne study, $e$le ta"in# calcium su$$lementshad reduced insulin levels and im$rved insulin sensitivity as cm$ared t $e$le )h did nt ta"e

the su$$lements.

ecent studies als sh) that e+tra calcium hel$s )ith )ei#ht lss. n animal studies, thse#iven e+tra dietary calcium r calcium su$$lements lst mre )ei#ht than animals )ith l)ercalcium inta"e.




&haste!erry

&haste!erry vite+ a#nus6castus7 is a )ell6"n)n her! that has !een used fr centuries in =ur$efr hrmnal im!alances in )men. &haste!erry hel$s the hy$thalamus #land in the !rain tshift the rati f estr#en t $r#esterne, in favr f $r#esterne. Since mst )men )ith%&'S and infertility have a deficiency in $r#esterne, chaste!erry is s$ecific aid fr this

$r!lem.

Sme studies have sh)n that chaste!erry restres the menstrual cycle and fertility. t may alsreduce $rlactin, )hich is t hi#h in sme %&'S )men and inhi!its fertility. &haste!erry mayals hel$ t relieve %&'S6related acne.

&hinese edicines

( variety f medicines frm Traditinal &hinese edicine may hel$ )ith %&'S, infertility,insulin resistance, and )ei#ht mana#ement. ( cu$le f e+am$les are 4u8s Tnifyin# eci$e

and Tian#ui eci$e.

f yu )ish t e+$lre &hinese medicines, cnsult )ith an 'riental edical Dctr 'D7 rlicensed acu$uncturist E(c.7 )ith trainin# in the use f traditinal (sian medicines. These $rfessinals can dia#nse yur ener#y $atterns and $rescri!e the a$$r$riate medicine. D nt# int an ethnic mar"et and !uy &hinese medicines ff the shelf. There is n *uality assurance, $lus yu may $urchase the )rn# medicine !y mista"e. -nless yu are thru#hly familiar )ithTraditinal &hinese edicine, yu shuld al)ays cnsult )ith an 'D r E(c. first.

&hrmium

t a$$ears that a deficiency in chrmium can result in insulin resistance. =vidence su##estsdietinduced insulin resistance can !e im$rved !y chrmium.

( diet hi#h in su#ar and refined car!hydrates may lead t a lss f chrmium. The chrmiumlss may !e due t hi#h insulin levels )hen cnsumin# this ty$e f diet.

There are different frms f chrmium availa!le as su$$lements. There is cntrversy a!ut)hich is !est. The different frms include: @T/ chrmium, &hrmium cm$le+ed )ithnictinic acid, chrmium chlride, and chrmium $iclinate. Studies are sme)hatcntradictry as t the effectiveness f each f these frms.

&hrmium has !een used fr decades t treat $e$le )ith !ld su#ar r dia!etic $r!lems.

&innamn

( recent study su##ested that cinnamn culd l)er fastin# !ld #lucse !y 1J60J.

&nstituents in cinnamn a$$ear t increase insulin rece$tr sensitivity. &innamn is safe andvery )ell tlerated. 4u mi#ht s$rin"le 1F2 6 161F2 teas$ns nt yur fd each day. The ty$e

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f cinnamn that )r"s the !est is &hinese cinnamn &assia cinnamn7. &hinese cinnamn isavaila!le in mar"ets 66 <ust read the la!el.

&E( cn<u#ated linleic acid7

&E( is a fatty $rimarily fund in dairy $rducts and !eef. t is availa!le as a su$$lement, $artly frthe $ur$se f lsin# )ei#ht. The evidence fr the efficacy f &E( is sme)hatcntradictry. t8s theriAed that &E( mi#ht shrin" adi$se tissue !y inducin# $r#rammed celldeath f fat cells.

&enAyme K10

&enAyme K10 &K107 has sh)n sme indicatin f !ein# hel$ful in reducin# #lucse and

insulin levels. t als aids ener#y $rductin.

D6&hir nsitl

D6chir6insitl is a variatin f the B6vitamin insitl.

4u may have heard a!ut d6chir6insitl !ecause a recent study su##ested it reduced

teststerne levels and hel$ed t induce vulatin in ver)ei#ht )men )ith $lycystic varysyndrme. t is thu#ht that it des this !y im$rvin# insulin sensitivity. )ever, d6chir6insitl is nt cmmercially availa!le at this time.

The !asic insitl mlecule is an essential cm$nent f cell mem!ranes. nsitl may !e

hel$ful fr fat trans$rt and meta!lism, hair #r)th, and sensitiAin# sertnin rece$trs, )hichculd relieve de$ressin and im$rve a$$etite !alance.

/enu#ree"

/enu#ree" seeds are used as a s$ice and taste similar t ma$le syru$. Dia!etics )h mi+ 15

#rams f #rund fenu#ree" seeds a$$arently have reduced !ld su#ar levels cm$ared t thse ntusin# fenu#ree" seeds. /enu#ree" seems t enhance insulin release.

/ish ils

The mst cmmn frms f fish ils are cd liver il, and cncentrated =%(FD(. f yu d nt eatsu!stantial amunts f cld6)ater fish, fish il may !e an im$rtant dietary surce fessential fatty acids =/(s7. The rle f =/(s is revie)ed else)here in this !". =/(s frm fish $erfrm a )ide variety f essential functins.

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/lic (cid /late7

/late and flic acid are frms f the same B vitamin. /late is fund naturally in fd and flicacid is usually fund in vitamins. /lic acid is re*uired fr DN( synthesis and $timalneurl#ical functin. t )r"s in tandem )ith vitamin B12. /lic acid may !e hel$ful inreducin# hmcysteine, )hich is a meta!lic !y$rduct that is t hi#h in sme %&'S )men,

es$ecially if they are ta"in# metfrmin @luc$ha#e7.

@arcinia

@arcinia is a fruit that cntains hydr+ycitric acid, )hich is theriAed t inhi!it the !dy8s

$rductin f fat. t may als aid in the !urnin# f fat. There8s nt much cm$ellin# evidenceeither )ay.

@insen#

@insen# rt has !een used fr centuries as a ;tnic; fr im$rvin# ener#y and vi#r. There aret) ty$es f #insen#: %ana+ #insen# and (merican #insen#. %ana+ #insen# a$$ears t reduce !ld su#ar levels. Bth %ana+ #insen# and (merican #insen# cntain #insensides, )hich arethu#ht t decrease insulin resistance. @insen# may relieve fati#ue.

@E( #amma linleic acid7

(s a su$$lement, @E( is fund in ils e+tracted frm the seeds f the !ra#e $lant r evenin# $rimrse. These ils cntains si#nificant amunts f @E( #amma linleic acid7. (mn# ther

thin#s, @E( a$$ears t inhi!it 6al$ha6reductase and 56al$ha reductase, )hich are invlved incnvertin# in teststerne int its mre active meta!lite, dihydr6teststerne DT7.Therefre, !ra#e il may !e useful in sme cases fr acne and hirsutism.

@E( may have anti6inflammatry effects and can hel$ $revent !ld vessel narr)in#, thusim$rvin# circulatin.

@ymnema

@ymnema is an ndian $lant )hse e+tract seems t )r" !y increasin# insulin $rductin and

l)erin# !ld su#ar. n studies it has all)ed dia!etics t cut !ac" n their insulin medicatin.

ndle car!anl

ndle66car!anl cmes frm cruciferus ve#eta!les li"e !rccli r Brussels s$ruts. ndle66car!inl shifts meta!lism f estradil frm 136al$ha6hydr+yestrne t 26al$ha6hydr+yestrne,)hich is a )ea"er and mre !eni#n frm f estr#en. This has the effect f reducin# the ris" f !reast cancer.




E6(r#inine

(r#inine is an amin acid )ith a $tential thera$eutic rle in the mana#ement f insulinresistance. t als a$$ears t stimulate #luca#n secretin. @luca#n is a hrmne that raises

!ld su#ar )hen it is t l). @luca#n is an $$sin# hrmne t insulin.

E6&arnitine

&arnitine is an amin acid that als has $tential t im$rve insulin sensitivity. t als hel$s the !dy t meta!liAe fat.

E6try$t$han r 56hydr+y6try$t$han 5T%7

Try$t$han, r its meta!lite 56hydr+y6try$t$han 5T%7, is an amin acid that is an aid t

)ei#ht lss !ecause try$t$han is a $recursr t sertnin. Sertnin is ne the hrmnes thathel$s t re#ulate yur a$$etite and thus hel$ yu avid eatin# mre fd than yu need.

&autin: This is an e+am$le f a su$$lement that is $tentially dan#erus if ta"en aln# )ith a $rescri$tin dru#. ( $ersn ta"in# ne f the sertnin reu$ta"e inhi!itr medicatins frde$ressin shuld nt als use 56T%. ( cnditin "n)n as Sertnin Syndrme can result ifthe !dy $rduces e+cessively hi#h levels f sertnin r if the !dy cannt !rea" d)nsertnin at a sufficient rate. Sym$tms include cnfusin, fever, shiverin#, s)eatin#, diarrhea,and muscle s$asms. This syndrme des nt ccur )hen 56%T is ta"en alne. )ever themedical literature cntains re$rts f sme cases that devel$ed )hen E6try$t$han )ascm!ined )ith $rescri$tin dru#s that inhi!it activity (' r mnamine +idase7 that !rea"s

d)n mlecules f sertnin. D nt ta"e 56T% at the same time as any $rescri$tin anti6de$ressant, includin# %rAac and lft7 unless su$ervised !y a $hysician. 4u shuld st$ta"in# an ('6inhi!itr fr at least )ee"s !efre !e#innin# thera$y )ith 56T% r any thersertnin6active su!stance. 'f curse, d nt st$ ta"in# any $rescri$tin medicatin )ithutthe #uidance f the $rescri!in# $ractitiner

a#nesium

a#nesium is invlved in numerus meta!lic actins.

nsulin stres ma#nesium. &nversely, ma#nesium is necessary fr the actin f insulin and themanufacture f insulin. f yur cells !ecme resistant t insulin, yu can8t stre ma#nesium s yulse it thru#h urinatin. Studies have sh)n an assciatin !et)een insulin resistance andma#nesium deficiency. a#nesium deficiency is relatively cmmn in dia!etics.

a#nesium is re*uired fr all ener#y6$rducin# reactins that ta"e $lace in the cell. Sincema#nesium is necessary t rela+ muscles, a ma#nesium deficiency )uld cause !ld vesselcnstrictin, leadin# t hi#her !ld $ressure.




N(& n6acetyl cysteine7

N(& is a derivative f the amin acid l6cysteine. N(& is a $tent anti+idant and a$$ears treduce inflammatin. n at least ne study, N(& reduced insulin resistance in )men )ith%&'S.

%tassium

( $tassium6de$leted diet )as fund t lead t insulin resistance. 4u shuld !e a!le t #etmst f yur $tassium frm the diet recmmended in this !". )ever, sme $tassiumsu$$lementatin may !e indicated.

%r#esterne

%r#esterne is used fr treatin# amenrrhea, a!nrmal uterine !leedin#, and severe %S.

%r#esterne is als used in cm!inatin )ith estr#ens as $art f hrmne re$lacement thera$y t $revent irre#ular !leedin# and the increased ris" f endmetrial cancer assciated )ithestr#en thera$y.

T$ically, $r#esterne is used fr treatin# r $reventin# hrmne6mediated aller#ies, !latin#, !reast tenderness, decreased se+ drive, de$ressin, fati#ue, fi!rcystic !reasts, headaches,hy$#lycemia, increased !ld clttin#, infertility, irrita!ility, memry lss, miscarria#es,ste$rsis, $remen$ausal !ne lss, sym$tms f $remenstrual syndrme, thyriddysfunctin, unclear thin"in#, uterine cancer, uterine fi!rids, )ater retentin, and )ei#ht #ain.

ntrava#inally, $r#esterne is used fr cervical ri$enin#, mastdynia, and t $revent r treat

endmetrial hy$er$lasia. %r#esterne is als used intrava#inally r intramuscularly fr treatin#infertility in )men, anvulatry !leedin#, and treatin# %S.

%r#esterne is secreted !y the cr$us luteum. The hrmne is nt availa!le frm any naturalsurce )ithut e+tractin and synthesis. ;Natural; r ;!i6identical; $r#esterne are $rducts thatare identical t the $r#esterne yu ma"e in yur !dy. )ever, they are synthesiAed in thela!ratry frm dis#enin, fund in )ild yam. n the la!, dis#enin is cnverted t $re#nenlne and then t $r#esterne. The human !dy is nt ca$a!le f synthesiAin# $r#esterne frm dis#enin.

%ush"armla inula racemsa7

%ush"armla is an her! used in (yurvedic medicine. nula racemsa has im$rved #lucsemeta!lism in animals, $r!a!ly !y im$rvin# insulin sensitivity.

%yruvate

%yruvate may have sme utility as a )ei#ht lss aid. %yruvate is the end $rduct f #lucsemeta!lism and is shunted t the $art f the cell that !urns fuel fr ener#y )here it used in the




ener#y6$rducin# cycle. When $yruvate is su!stituted fr refined dietary car!hydrate, lss f)ei#ht and !dy fat can ccur. )ever, yu )uld need t cnsume a lar#e amunt and it ise+$ensive.

Kuercetin

Kuercetin is a flavnid fund in many $lants. Kuercetin has anti+idant and anti6inflammatry $r$erties, and has !een used in the treatment f dia!etes and cardivascular disrders.

Sa) %almett

The e+tract f sa) $almett is frm the fruit f the sa) $almett, a small $alm native t thesutheastern -.S. t is )idely used fr the treatment f enlar#ed $rstate #lands in men. t isthu#ht that the $rstate #land !ecmes enlar#ed $rimarily !ecause f a meta!lite fteststerne called dihydrteststerne, r DT. Wmen )ith %&'S als tend t have hi#her

levels f teststerne and DT than ther )men. N studies have !een dne, !ut it is thu#htthat sa) $almett mi#ht !enefit )men in the same )ay it has !enefited men )h have e+cessDT.

il" Thistle

il" thistle sily!um marianum7 cntains an anti+idant flavnid cm$nent called silymarin. ta$$ears t reduce insulin resistance, as )ell as insulin and #lucse levels. Silymarin is als a #danti+idant that is very hel$ful in $rtectin# the liver frm dama#e.

( small num!er f studies su##est $ssi!le im$rvements f !ld su#ar cntrl in cirrhtic $atients )ith dia!etes. )ever, there is nt enu#h scientific evidence t recmmend mil"thistle fr this use.

Taurine

Taurine is an amin acid. There is sme $reliminary evidence )ith animals that su##ests taurinecan im$rve insulin sensitivity, !ld su#ar levels, and $ssi!ly a!dminal fat.

Hanadium

Hanadium is a trace mineral thu#ht t enhance the actin f insulin !y activatin# insulinrece$trs. Hanadium is als thu#ht t hel$ the liver d a !etter <! f cntrllin# su#ars andfats. Dia!etics )h ta"e vanadium in the frm f vanadyl sulfate have im$rved insulinsensitivity and reduced !ld #lucse.

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Hitamin B3 $yrid+ine7

Hitamin B3 is invlved in numerus meta!lic $rcesses, includin# !ld su#ar meta!lism.Hitamin B3 affects rece$trs fr estr#en, andr#en, and $r#esterne. Hitamin B3 is re*uired frthe synthesis f sertnin. ild deficiency f vitamin B3 is cmmn.

Hitamin B12

Hitamin B12 is an essential vitamin cmmnly fund in a variety f fds such as fish, shellfish,meats, and dairy $rducts. Hitamin B12 is necessary fr DN( synthesis and neurl#ical health. t)r"s in cn<unctin )ith flic acid.

Hitamin B12 is !und t the $rtein in fd. ydrchlric acid in the stmach releases B12 frm $rtein durin# di#estin. 'nce released, B12 cm!ines )ith a su!stance called intrinsic factr /7

!efre it is a!sr!ed int the !ldstream. )ever, this a!sr$tin $rcess is ften cm$rmisedin unhealthy individuals r the elderly. etfrmin @luc$ha#e7 and ther

medicatins may ma"e vitamin B12 a!sr$tin mre difficult.

Strict ve#etarians r ve#ans may nt #et enu#h dietary vitamin B12.

Hitamin D

Hitamin D is re*uired !y the $ancreas fr the $rductin f insulin. There is sme evidence tsu##est vitamin D im$rves insulin sensitivity and the !dy8s a!ility t handle !ld su#ar.

ecent studies have sh)n that vitamin D and calcium, )hen ta"en t#ether, su$$ress

s$ntaneus fd inta"e and !urn fat. i#her calcium inta"e is cnsistently assciated )ithl)er !dy )ei#ht. (s vitamin D si#nificantly increases calcium a!sr$tin, it seems li"ely thathi#her inta"es f vitamin D )uld decrease !dy )ei#ht, even if the vitamin itself had n directeffect n )ei#ht.

Hitamin D levels are l)er in !ese $e$le than in thin $e$le.

n ne small study, vitamin D cm!ined )ith calcium su$$lementatin resulted in nrmaliAedmenstrual cycles )ithin 2 mnths fr seven )men. T) !ecame $re#nant and the thersmaintained nrmal menstrual cycles.

Hitamin =

Hitamin = is a )ell6"n)n anti+idant. Studies n vitamin = fr im$rvin# insulin sensitivity areincnsistent. Hitamin = ade*uacy shuld !e maintained at least !ecause f its im$rtantanti+idant functins.




inc

%reliminary evidence su##ests a relatinshi$ !et)een Ainc deficiency and a $r res$nse tinsulin. inc $lays an im$rtant rle in many meta!lic $rcesses.

Nte: the a!ve is nly a $artial list f su$$lements that may !e relevant t %&'S, )ei#ht $r!lems r infertility. There are many ther s$ecialty nutrients that culd !e hel$ful.

4u may )ish t visit the Su$$lements $a#e n ur )e!site t see if there is additinalinfrmatin useful t yu.

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+4$+ Resources

ere are sme resurces yu can turn t that # !eynd the sc$e f this !".

@et el$ frm Dr. Dunne

=6ail ini6&nsultatin: Dr. Nancy Dunne is availa!le t s$end 15 minutes f her time tans)er yur s$ecific *uestins r cncerns a!ut %&'S, infertility, varian cysts r any ther

health issue. She )ill send her res$nse !y return e6mail. easna!le cst.&lic" here fre infrmatin a!ut Dr. Dunne8s =6ail ini6&nsultatin

%hne &nsultatin: Dr. Dunne ffers $hne cnsultatins fr thse )h are t far a)ay t

visit her clinic in $ersn. She ffers e+tensive intervie)s and an in6de$th revie) f yur medicalhistry and current cncerns. When data cllectin is cm$lete, Dr. Dunne )ill ffer treatmentrecmmendatins s$ecific t yur circumstances, )ith a fcus n natural thera$ies. 4u canchse t have an n#in# cnsultative relatinshi$ )ith Dr. Dunne fr #uidance and su$$rt asyu fll) her recmmendatins t $timiAe yur health and fertility. &st de$ends n theamunt f time invlved.

@et 'ther edical el$

/ind a T$ %&'S S$ecialist in 4ur State. t8s sur$risin#ly difficult t find a $hysician )h

understands %&'S and "n)s h) t effectively treat it. We are #radually cm$ilin# a list f $hysicians in the -.S. )h have a demnstrated interest in %&'S and )h a$$ear t !e*ualified. The list is nt free !ut )ell )rth the $rice if yu can find the ri#ht dctr fr yu.&lic" n the lin" !el) t see if )e have a list f t$ %&'S s$ecialists fr yur state.

(merican (ssciatin f Natur$athic %hysicians. /ind a licensed natur$athic $hysician inyur area )h can hel$ yu. Eicensed natur$athic $hysicians tend t ta"e a natural,cm$rehensive, hlistic a$$rach t re$rductive disrders, as cntrasted t a ;ta"e this $harmaceutical $ill fr that $r!lem; a$$rach.

%&'S Su$$rt

The %lycystic 'varian Syndrme (ssciatin %&'S(7 is a nn6$rfit r#aniAatin created !y )men )h have %&'S. ts $ur$se is t serve and su$$rt yu. t8s an e+cellent resurce.Becme a mem!er f %&'S(, r <in ne f its email lists s that yu can cmmunicate )ith ther

)men )h may have hel$ful infrmatin.

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+4$- Feed!ac# from 1ou

We intend that this !" !e a t)6)ay cmmunicatin. What yu thin" and feel is <ust asim$rtant as )hat )e thin" and feel.

%lease let us "n) a!ut:M (ny t$ic that is nt clear t yu.

M %r!lems yu had )ith the diet.

M Successes yu had )ith the diet.

M Kuestins that that )e didn8t ans)er.

M &mments a!ut the reci$es 6 #d r !ad. M

( reci$e yu )uld li"e t share.

M ) can )e im$rve a future editin f this !"9 M

(nythin# at allP

We invite yu t cmmunicate )ith us !y clic"in# n the lin" !el):

%lease #ive us yur feed!ac" and cmments.

We h$e that this !" )ill !e the first ste$ in a ln#6term relatinshi$ )ith yuP

Wishin# 4u the Best f ealth,

Nancy Dunne, N.D.Bill Slater

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References

&ha$ter 1.1

1 >iddy, DS et al, m$rvement in endcrine and varian functin durin# dietary treatment f !ese )men )ith $lycystic vary syndrme. &lin =ndcrinl '+f7 12 Oan317:1056112 Berrin, / et al, educin# !iavaila!le se+ hrmnes thru#h a cm$rehensive chan#e in diet: the diet andandr#ens D(N(7 randmiAed trial. &ancer =$idemil Bimar"ers %rev 2001 Oan1017:256 ran, EO et al, Dietary cm$sitin in restrin# re$rductive and meta!lic $hysil#y in ver)ei#ht )men )ith $lycystic vary syndrme, O &lin =ndcrin I eta!, 27:1261 Stamets, > et al, ( randmiAed trial f the effects f t) ty$es f shrt6term hy$calric diets n )ei#ht lss in)men )ith $lycystic vary syndrme, /ertil Steril, 200, 17:306?5 ButA), TE et al, The decrease in luteiniAin# hrmne secretin in res$nse t )ei#ht reductin is inversely related

t the severity f insulin resistance in ver)ei#ht )men, O &lin =ndcrinl eta!, 2000, 57:2?1653

ran, EOet al, @hrelin and measures f satiety are altered in $lycystic vary syndrme !ut nt differentially affected !y dietcm$sitin, O &lin =ndcinl eta!, 200, ?7:?6

&ha$ter 1.2

? lte, O, %lycystic vary syndrme and insulin resistance: thrifty #enes stru##lin# )ith ver6feedin# and

sedentary life style9, O =ndcrinl nvest, 1, 217:56301 San illan, S et al, (ssciatin f the $lycystic vary syndrme )ith #enmic variants related t insulin

resistance, ty$e 2 dia!etes mellitus, and !esity, O &lin =ndcrinl eta!, 200, 37:23063 Dia, /4 et al, The mlecular characteristics f $lycystic vary syndrme %&'S7 vary defined !y human vary

cDN( micrassay, O l =ndcrinl#y, 200, :56?210 The De$endent @ene: The /allacy f ;Nature vs. Nurture !y David re11 Seli = et al, '$timiAin# vulatin inductin in )men )ith $lycystic vary syndrme. &urr '$in '!stet @ynecl 2002Oun17:256512 SAen, et al, y$erinsulinism and ts nteractin With y$erandr#enism in %&'S, '!stet @ynecl Survey,20005557:21621 &la#iuri, S et al, The 8carnivre cnnectin8 66 evlutinary as$ects f insulin resistance, =ur O &lin Nutr, 2002, 53:Su$$l 1:S0651 &la#iuri S et al, The ;carnivre cnnectin; 6 evlutinary as$ects f insulin reistance, =ur O &lin Nutr, 2002, 53Su$$l 1:S06515 Eve<y, O&, Dietary fatty acids and insulin resistance, &urr (therscler e$, 1, 17:21562013 Tatarai T, et al, (lteratin f insulin6rece$tr "insase activity !y hi#h6fat feedin#, Dia!etes, 1, ?107:1?6

101? >elly @S, nsulin resistance: lifestyle and nutritinal interventins. (ltern ed ev., 2000, 527:10621 'dea, >, ar"ed im$rvement in car!hydrate and li$id meta!lism in dia!etic (ustralian a!ri#ines aftertem$rary reversin t traditinal lifestyle, Dia!etes, 1, 37:536301 Smith OD et al, elief f fi!rmyal#ia sym$tms fll)in# discntinuatin f dietary e+citt+ins. (nn%harmacther 2001 Oun537:?026320 n"ster S= et al, %ituitary rece$trs fr E6releasin# hrmne E7 and res$nsiveness t E in adultfemale rats after nenatal mnsdium E6#lutamate treatment. O =ndcrinl. 15 'ct10?17:6121 Nemerff, &B et al, ar"ed reductin in #nadal sterid hrmne levels in rats treated nenatally )ithmnsdium E6#lutamate: further evidence fr disru$tin f hy$thalamic6$ituitary6#nadal a+is re#ulatin. Neurendcrinl#y. 11 Nv57:2356?.22 &rinnin, WO, =nvirnmental medicine, $art 1: the human !urden f envirnmental t+ins and their cmmn

health effects, (ltern ed ev. 2000 /e!517:52632 Eve"am$6S)an, T et al, echanisms f $hthalate ester t+icity in the female re$rductive system. =nvirn

ealth %ers$ect. 200 /e!11127:165.




2 &rinnin, WO, =nvirnmental medicine, $art 1: the human !urden f envirnmental t+ins and their cmmnhealth effects, (ltern ed ev. 2000 /e!517:5263.25 &rinnin, WO, =nvirnmental medicine, $art 2 6 health effects f and $rtectin frm u!i*uitus air!rne slvent

e+$sure, (ltern ed ev. 2000 ($r527:16.23 &rinnin, WO, =nvirnmental medicine, $art : $esticides 6 !il#ically $ersistent and u!i*uitus t+ins, (ltern ed

ev. 2000 'ct557:26?.2?

/ster W@, =nvirnmental t+icants and human fertility, inerva @inecl, 200, 5557:516?2 %ta" ( et al, &m$arisn f the actins f 6chlr!i$henyl and its hydr+ylated meta!lites n estradilsecretin !y varian fllicles in $arimary cells in culture, e$rd T+icl, 2005, 2017:5?632 Eve"am$6S)an T et al, echanisms f $hthalate ester t+icity in the female re$rductive system, =nvirnealth %ers$ect, 200, 11127:1650 @au#er >O et al, %lychlrinated !i$henyls %&Bs7 e+ert thyrid hrmne6li"e effects in the fetal rat !rain !ut d nt !ind t thyrid hrmne rece$trs, =nvirn ealth %ers$ect, 200, 121257:513621 e O et al, (lternatins f /S6stimulated $r#ersterne $rductin and calcium hmestasis in $rimarilycultured human luteiniAin#6#ranulsa cells induced !y fenvalerate, T+icl#y, 200, 20167:3162 yer, Dama#e t varian devel$ment and functin, &ell Tissue es, 2005, ($ril 2, =$u! ahead f $rint %car % et al, The im$act f endcrine disru$trs n cyte cm$etence, e$rductin, 200, 1257:1625 Trisi, @ et al, %&B6assciated alteratin f he$atic sterid meta!lism in har!r seals %hca vitulina7. OT+icl =nvirn ealth (. 2000 Dec 2317:36555

Windham @&, et al, =+$sure t r#anchlrines cm$unds and effects n varian functin, =$idemil#y,2005, 1327:12603 Ste)art % et al, %renatal %&B e+$sure, the cr$us callsum, and res$nse inhi!itin, =nvirn ealth %ers$ect,

200, 11117:13?06?? Hreu#denhil O et al, =ffects f $erinatal e+$sure t %&Bs n neur$sychl#ical functins in the tterdamchrt at years f a#e, Neur$sychl#y, 200, 117:1561 Sechitram SD et al, /etal e+$sure t %&Bs and their hydr+ylated meta!lites in a Dutch chrt, =nvirn

ealth %ers$ect, 200, 112117:120612 Oanssen, '= et al, i#h $revalence f autimmune thyriditis in $atients )ith $lycystic vary syndrme, =ur O=ndcrinl, 200, 1507:360 eimand >, et al, (utanti!dy studies f female $atients )ith re$rductive failure Oe$rd mmunl 2001 5127:13?6?31 >elly &&, et al, E) #rade chrnic inflammatin in )men )ith $lycystic varian syndrme O

&lin =ndcrinl eta! 2001337:25652 Navarra, % et al, ncreased $rductin and release f $rsta#landin6=2 !y human #ranulse cells frm $lycystic

varies, %rsta#landins, 13, 527:1?6?

&ha$ter 2.1

))).my$yramid.#v

&ha$ter 2.2

/ster @, et al, ( randmiAed trial f a l)6car!hydrate diet fr !esity. N =n#l O ed. 200 ay 22,217:202605 =isenstein O et al, i#h6$rtein )ei#ht6lss diets: are they safe and d they )r"9 ( revie) f the e+$erimental ande$idemil#ic data, Nutr ev 2002 Oul30? %t 17:16200

3 altn, TE et al, The =ffects f i#h %rtein Diets n Therm#enesis, Satiety and Wei#ht Ess: ( &riticalevie). O (m &lle#e f Nutritin, 200, Hl. 2, N. 5, ?65? Eayman D, et al, ( reduced rati f dietary car!hydrate t $rtein im$rves !dy cm$sitin and !ld li$id $rfiles durin# )ei#ht lss in adult )men. O Nutr. 200 /e!, 127:1161? Due ( et al, =ffect f nrmal6fat diets, either medium r hi#h in $rtein, n !dy )ei#ht in ver)ei#ht su!<ects: arandmised 16year trial, nt O '!es elat eta! Disrd. 200, 2107:1260 Brehm B et al, ( randmiAed trial cm$arin# a very l) car!hydrate diet and a calrie6restricted l) fat diet n !dy )ei#ht and cardivascular ris" factrs in healthy )men, O &lin =ndcrinl eta!. 200, 7:131?6250 Bravata, D et al, =fficacy and safety f l)6car!hydrate diets: a systematic revie). O((. 200 ($r ,217:1?65051 Stu!!s O: acrnutrient effects n a$$etite. nt O '!es, 15, 1 Su$$l 57:S116152 a 4 et al, (ssciatin !et)een dietary car!hydrates and !dy )ei#ht, (m O =$idemil, 2005, 1317:263?






?5 &ummin#s D= et al, ( $re$randial rise in $lasma #hrelin levels su##ests a rle in meal initiatin in humans,Dia!etes, 2001, 507:1?16?3 &ummin#s, D= et al, %lasma #hrelin levels after diet6induced )ei#ht lss r #astric !y$ass sur#ery. N =n#l O ed. 2002

ay 23217:13260?? =n#lish, %O et al, /d fails t su$$ress #hrelin levels in !ese humans. O &lin =ndcrinl eta!. 2002

Oun?37:2

? ntelene % et al, Differential res$nses f circulatin# #hrelin t hi#h6fat r hi#h6car!hydrate meal in healthy)men, O &lin =ndcrinl eta!, 200, 117:551061? Wei#le, DS et al, les f le$tin and #hrelin in the lss f !dy )ei#ht caused !y a l) fat, hi#h car!hydratediet, O &lin =ndcrinl eta!, 200, 7:15??630 Teff >E et al, Dietary fructse reduces circulatin# insulin and le$tin, attenuates $st$randial su$$ressin f#hrelin, and increases tri#lycerides in )men. O &lin =ndcrinl eta!. 200 Oun37:236?21 Was", et al, =levated #hrelin $lasma levels in $atients )ith $lycystic vary syndrme, rm eta! es. 200ar37:1?062 Schfl &, &irculatin# #hrelin levels in $atients )ith $lycystic vary syndrme, O &lin =ndcrinl eta!, 2002,

?107:30?610 ran, EO et al, @hrelin and measures f satiety are altered in $lycystic vary syndrme !ut nt differentially

affected !y diet cm$sitin, O &lin =ndcinl eta!, 200, ?7:?6 %a#tt, - et al, %lasma #hrelin, !esity, and the $lycystic vary syndrme: crrelatin )ith insulin resistance and

andr#en levels, O &lin =ndcrinl eta!, 2002, ?127:532565 Einden6irsch!er# (E et al, m$aired chlecyst"inin secretin and distur!ed a$$etite re#ulatin in )men )ith $lycystic vary syndrme, @ynecl =ndcrinl. 200 (u#127:?6?3 Einden6irsch!er# (E et al, m$aired chlecyst"inin secretin and distur!ed a$$etite re#ulatin in )men )ith $lycystic vary syndrme, @ynecl =ndcrinl. 200 (u#127:?6?? Wu >, es$nses f smatstatin, !eta6endr$hin and dynr$hin ( t a #lucse lad in t) #ru$s f )men )ith $lycystic varian syndrme. rm es. 13327:563 artineA6@uisasla O et al, %lasma !eta6endr$hin levels in !ese and nn6!ese $atients )ith $lycystic vary

disease. @ynecl =ndcrinl. 2001 /e!1517:1622 Seifer DB et al, &urrent cnce$ts f !eta6endr$hin $hysil#y in female re$rductive dysfunctin. /ertil Steril. 10

Nv557:?5?6?10 artineA6@uisasla, O et al, &irculatin# levels f immunreactive !eta6endr$hin in $lycystic vary syndrme,@ynecl =ndcrinl, 1, 117:2365

&ha$ter .

1 avel, %O, %eri$heral si#nals cnveyin# meta!lic infrmatin t the !rain: shrt6term and ln#6term re#ulatin f fd

inta"e and ener#y hmestasis, =+$ Bil#y and edicine, 2001, 223:36??.2 Sch)artA W et al, educed insulin secretin: an inde$endent $redictr f !dy )ei#ht #ain. O &lin =ndcrinl

eta!, 15, 0:15?1615?3 >aiyalam >O et al, '!esity induced !y a hi#h6fat diet is assciated )ith reduced !rain insulin trans$rt in d#s,Dia!etes, 2000, 7:15256 /i#le)icA D% et al, ntraventricular insulin enhances the meal6su$$ressive efficacy f intraventricularchlecyst"inin cta$e$tide in the !a!n. Behav Neursci, 15, 10:53?6535 Oe*uier =, Ee$tin si#nalin#, adi$sity, and ener#y !alance, (nn N 4 (cad Sci, 2002, Oun,3?:?63 >a)ai > et al, Ee$tin as a mdulatr f s)eet taste sensitivities in mice, %rc Natl (cad Sci -S(, 2000,?207:1106

? Benit S& et al, nsulin and le$tin as adi$sity si#nals. ecent %r# rm es. 2005:23?65 Nis)ender >D et al, nsulin and its evlvin# $artnershi$ )ith le$tin in the hy$thalamic cntrl f ener#y

hmestasis. Trends =ndcrinl eta!. 200 'ct157:326 Nis)ender >D et al, nsulin and le$tin revisited: adi$sity si#nals )ith verla$$in# $hysil#ical and intracellular

si#nalin# ca$a!ilities. /rnt Neurendcrinl. 200, 217:1610100 cinn O= et al, Ee$tin deficiency induced !y fastin# im$airs the satiety res$nse t chlecyst"inin.

=ndcrinl#y,2000, 11:26101 &astracane, HD et al, When did le$tin !ecme a re$rductive hrmne9, Semin e$rd ed, 2002, 2027:62102 Sir6%etermann, T et al, (re circulatin# le$tin and luteiniAin# hrmne synchrniAed in $atients )ith $lycysticvary syndrme9, uman e$rductin, 1, 137:156




10 S$ritAer, % et al, Ee$tin cncentratins in hirsute )men )ith $lycystic vary syndrme r idi$athic

hirsutism: influence n E and relatinshi$ )ith hrmnal, meta!lic, and anthr$metric measurements. um

e$rd 2001 Oul13?7:106310 ShimiAu et al. =str#en increases in viv le$tin $rductin in rats and human su!<ects. O =ndcrinl1?15:25622105 Behre et al, Strn# assciatin !et)een serum levels f le$tin and teststerne in men. &lin =ndcrinl

'+f7 1??:2?620103 ems!er#, > et al, =vidence fr cm$etin# effects f !dy mass, hy$erinsulinemia, insulin resistance, andandr#ens n le$tin levels amn# lean, ver)ei#ht and !ese )men )ith $lycystic vary syndrme, /ertil Steril,2002, ?7:?10? Wei#le DS et al, les f le$tin and #hrelin in the lss f !dy )ei#ht caused !y a l) fat, hi#h car!hydrate diet.O &lin =ndcrinl eta!. 200 ($r7:15??6310 icic D et al, Ee$tin levels and insulin sensitivity in !ese and nn6!ese $atients )ith $lycystic varysyndrme, @ynecl =ndcrinl, 1?, 1157:1562010 Eau#hlin @( et al, Serum le$tin levels in )men )ith $lycystic vary syndrme: the rle f insulin

resistanceFhy$erinsulinemia, O &lin =ndcrinl eta!, 1?, 237:13263110 astra"s @ et al, The hy$thalamic6$ituitary6adrenal a+is in the neurendcrine re#ulatin f fd inta"e and!esity: the rle f crticitr$in releasin# hrmene, Nutr Neurscci, 200, ?5637:2?160111 &ha et al, Dietary fat ty$e and ener#y restrictin interactively influence $lasma le$tin cncentratin in rats, O

Ei$id es, 1, :1355630112 Tuli$an, @ et al, &haracteriAatin f the resistance t the anrectic and endcrine effects f le$tin in !esity6 $rne and !esity6resistant rats fed a hi#h fat diet, O =ndcrinl, 200, 127:2611 Ban"s, W( et al, Tri#lycerides induce le$tin resistance at the !ld6!rain !arrier. Dia!etes. 200ay557:12563011 %$$itt SD et al, En#6term effects f ad li!itum l)6fat, hi#h6car!hydrate diets n !dy )ei#ht and serumli$ids in ver)ei#ht su!<ects )ith meta!lic syndrme. (m O &lin Nutr. 2002 Oan?517:11620115 Bray, @( et al, &nsum$tin f hi#h6fructse crn syru$ in !evera#es may $lay a rle in the e$idemic f !esity.

(merican Ournal f &linical Nutritin, 200, ?7:5?65113 Teff >E et al, Dietary fructse reduces circulatin# insulin and le$tin, attenuates $st$randial su$$ressin f#hrelin, and increases tri#lycerides in )men. O &lin =ndcrinl eta!. 200 Oun37:236?211? Teff >E et al, Dietary fructse reduces circulatin# insulin and le$tin, attenuates $st$randial su$$ressin f#hrelin, and increases tri#lycerides in )men. O &lin =ndcrinl eta!. 200 Oun37:236?211 Stein!er# @ et al, =ndurance trainin# $artially reverses dietary6induced le$tin resistance in rdent s"eletal

muscle, (m O %hysil =ndcrinl eta!, 200, 2317:=5?6311 'Aceli" ' et al, =ffects f different )ei#ht lss $rtcls n serum le$tin levels in !ese females, %hysil es,200, Dec 200 e$u! ahead f $rint

&ha$ter .

120 Stu!!s O et al, &vert mani$ulatin f the dietary fat t car!hydrate rati f isener#etically dense diets: effect nfd inta"e in feedin# men ad li!itum. nternatinal Ournal f '!esity, Ouly 13, 20?7:351630121 lls BO et al, =ner#y density !ut nt fat cntent f fds affected ener#y inta"e in lean and !ese )men.(merican Ournal f &linical Nutritin, 1 ay, 357:36?1122 Shide, DO et al, nfrmatin a!ut the fat cntent f $relads influences ener#y inta"e in healthy )men. O (m Diet

(ssc. 15 Se$57:612 lls, BO, et al, Salad and satiety: ener#y density and $rtin siAe f a first6curse salad affect ener#y inta"e at

lunch. O (m Diet (ssc. 200 'ct10107:15?06312 lls, BO et al, Water incr$rated int a fd !ut nt served )ith a fd decreases ener#y inta"e in lean )men. (m O

&lin Nutr. 1 'ct?07:655125 lls, BO et al, What can interventin studies tell us a!ut the relatinshi$ !et)een fruit and ve#eta!lecnsum$tin and )ei#ht mana#ement9 Nutr ev. 200 Oan3217:161?

&ha$ter .5

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&ha$ter .3

23 /rei!er# S, et al, (lchl cnsum$tin and the $revalence f the eta!lic Syndrme in the -S.: a crss6sectinal analysis f data frm the Third Natinal ealth and Nutritin =+aminatin Survey, Dia!etes &are. 200Dec2?127:2562?0 EaAarus et al, (lchl inta"e and insulin levels. The Nrmative (#in# Study. (m O =$idemil. 1? ay

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&ha$ter 10.1

2? @mi T et al, Strict dietary sdium reductin )rsens insulin sensitivity !y increasin# sym$athetic nervusactivity in $atients )ith $rimary hy$ertensin. (m O y$ertens 1, 11:1061055




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2??

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2? c&rry, , 'vereatin# in (merica: assciatin !et)een restaurant fd cnsum$tin and !dy fatness inhealthy adult men and )men a#es 1 t 0, '!esity es, 1, ?37:5365?1

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&ha$ter 12.

2 >lein, SE, The effects f hrmnes n se+ differences in infectin: frm #enes t !ehavir, Neursci Bi!ehav ev.

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