According to a small study conducted at the University of Chicago, sleep is a key component in fat loss and can undermine other efforts to lose weight, despite best intentions. The study revealed that without enough rest the body produces more of the hormone ghrelin that stimulates hunger and promotes fat retention. Those who got 8.5 hours of sleep lost 3.1lbs of fat compared to those who only got 5.5 hours of sleep and lost 1.3lbs. The latter group also sacrificed 2lbs of precious fat-free mass, which includes muscle. We recommend aiming for at least 7 hours of restful sleep per night for optimal recovery, growth hormone and melatonin levels. For tips on how to make this a reality, revisit the sleep chapter in The Hormone Diet. If you find that falling - and staying asleep - is challenging, try one of these recommended supplements: Melatonin 3mg (sublingual), Magnesium Glycinate (2-4 pills nightly), Relora Plex (2 pills before bed and 1 upon wakening), or Seditol Plus (1-2 pills before bedtime). Also be sure to sleep in a cool, pitch dark room for a perfect slumber.
Thursday, 27 October 2011
Fresh, wild fresh salmon is considered a miracle food primarily because it is so high in essential fatty acids, which help to keep our skin smooth (salmon has been called a “wrinkle curing” food) and are natural anti-inflammatory compounds. All of the cell membranes in the body are comprised of fatty acids and our brain is over 70% fatty tissues. It is not surprising then that the fats in salmon are crucial for a healthy mind and memory, along with their well documented cardiovascular benefits like blood pressure regulation and cholesterol balance. In fact, after taking Clear Omega Extra Strength fish oil for a two months I had a patient ask if I had given her a magical pill that was reducing her wrinkles and turning back the clock! I recommend that all my patients take 2-4 capsules of fish oils twice daily with meals to receive the many benefits of taking essential fatty acids, including reduced inflammation, weight loss and healthy, glowing skin.
Body fat isn't just a nuisance - it's also a major storehouse of toxins since most toxins are fat-soluble. This means that they are stored in our fat cells and can not only keep us from losing fat, but are often released into our system when we begin a weight loss and exercise program. So before you embark on a weight loss program, you may want to start it off with a detox for optimal health and results. We recommend a minimum of two weeks for a cleanse, however, individuals with chronic symptoms or conditions (arthritis, endometriosis, chronic fatigue, fibromyalgia, etc.) may wish to continue for four to six weeks. Plan your meals to prepare for the detox, shop for specific foods and support supplements and make sure all your social commitments are out of the way to ensure your success. For a detailed detox plan, revisit the program outlined in The Hormone Diet.
Monday, 24 October 2011
Raw nuts such as almonds and walnuts are an excellent choice for healthful, filling snacks. Nuts are not only rich in healthy oils, zinc, selenium and vitamin E but they also provide a mix of protein and carbohydrate all in one, making them a good option for the carbohydrate-conscious eater looking to lose weight. Here’s a surprising fact about walnuts. Research from the University of Texas Health Science Center published in the September 2005 issue of Nutrition, showed that walnuts are a source of melatonin. You will recall that melatonin improves our sleep but it also offers antioxidant protection. So walnuts just might be your secret weapon against sleeplessness nights, as well as cancer, Parkinson’s disease, Alzheimer's disease and cardiovascular illness.Enjoy a tablespoon of walnuts once or twice daily with meals as a healthy fat source.
Here is a question from a reader and my answer which you may find very helpful if you tend to bruise easily.
Q: I am always getting huge bruises all over. Can you please tell me if this is caused by a vitamin deficiency?
A: You are right on the money to assume that easy bruising can be a sign of nutritional deficiency. A deficiency of vitamin C, iron and vitamin K is usually associated with easy bruising. I would look for a vitamin C product which contains bioflavonoids, such as Ultra C 1000 by Metagenics. Bioflavonoids enhance the activity of vitamin C in the body. After a few months, you will notice that the bruising will improve. I had this problem myself and its gone now with the aid of supplements. Before taking iron, I would recommend that you see your doctor to ask for an assessment of your levels. Ferritin is the name of the test that you should inquire about. If it is discovered that you need to take iron, remember to take iron citrate at the same time as your vitamin C for best absorption.
Dr. Natasha Turner ND
Author, The Hormone Diet
The Supercharged Hormone Diet
Tuesday, 20 September 2011
If you suffer from PMS, mood swings, lower body fat and other symptoms of excess estrogen, you may want to look at your digestive system. Fiber offers wonderful benefits for your hormonal balance. Keeping your bowels moving regularly is critical at all times, but especially during your detox to avoid accumulation and re-absorption of toxins. Aside from improving digestion and reducing tummy bloat, fiber binds to excess toxic estrogen in the digestive tract and helps to excrete it from the body. It beneficially affects the composition of intestinal bacteria and reduces the buildup of free floating estrogen. It is definitely your fat loss and hormonal health friend! Add one or two tablespoons daily to your smoothies, salads or water. I recommend that you can supplement with a non-irritating, psyllium-free fiber supplement such as Clear Fiber by Clear Medicine or Solufiber by AOR.