Accidentally Overweight
Page 22
Knowing this does not mean that you now have permission to judge yourself every time you want to drink alcohol. If you drink it, enjoy it. I’m not telling you what to do or what not to do. I simply want you to see why you do what you do, especially if what you do is harming you.
If you truly want amazing health that feels effortless, then begin to observe your own behaviors. For example, when you want the alcohol or the food that doesn’t serve you (for any of the above alcohol-based examples can be replaced with food patterns that don’t serve you), ask yourself what you really want. It might be rest, a hug, or appreciation for all you do in a day, or it may be to forget the pain in your heart because someone you love is very ill. All of these things are just pain, emotional pain. And emotional pain will not kill you. In fact, I’ve learned that quite often it can offer the most magical insight into a part of you that is precious and powerful all at once… often precisely what you are searching for in the food. Imagine realizing that the precious and powerful piece inside you is the most extraordinary best friend you could ever ask to walk beside you through life.
My intention for this book was to show you through science and emotion, and the links between them, that it is always about more than the food. Food is simply a way that we cope. Weight, whether it is too much or too little, is a by-product of your coping strategies and a reflection of your beliefs. Excess weight is what happens when you use food to flatten your life.
From this moment on I want you to spend at least five minutes every day recognizing all that you contribute to this world, just by being who you are. And let that recognition light a flame inside you that with every day grows stronger and brighter from the kindness you show yourself through your lifestyle choices and your thoughts. And may that light guide you home to the magnificence you have always been.
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References and Resources
My website, www.drlibby.com, offers free information and recipes as well as information about my events, books and online courses. The events and educational tools are designed to take you further in your Accidentally Overweight journey if you feel you want more in the way of dietary, hormonal and emotional guidance and support. I speak all over the world and announce where I’m going to be presenting in my monthly newsletter. Be sure to pop your email address in the form on the website and I look forward to meeting you in person soon.
I have included this section for numerous purposes. First, if you enjoy science there are some fascinating scientific publications listed here. These are written in a scientific reference format. There are also books I’ve referenced in the text, listed in full in this section if further reading in a particular area interests you. Finally, the purpose of this section is to offer you additional resources, which include techniques you may wish to explore to help you understand your emotional landscape better.
Not all of the puzzle pieces have additional resources listed as I have studied and read widely (sometimes from very geeky biochemistry textbooks) and this book is the culmination of my knowledge, experience, observation and intuition to date.
References
1. Horvath, K. and Perman, J. “Autistic disorder and gastrointestinal disease,” Current Opinions in Pediatrics, 2002; 14 (5): 583–7
2. Horvath, K. and Perman, J. “Autism and gastrointestinal symptoms,” Current Gastroenterology Reports, 2002; 4(3): 251–8
3. Horvath, K. Papadimitriou, J. Rabsztyn, A. Drachenberg. C. Tildon, J. “Gastrointestinal abnormalities in children with autistic disorders,” Journal of Pediatrics, 1999; 135(5): 559–63
4. Jin, W. Wang, H. Ji, Y. Hu, Q. Yan, W. Chen, G. Yin, H. “Increased intestinal inflammatory response and gut barrier dysfunction in Nrf2-deficient mice after traumatic brain injury,” Cytokine, 2008; 44(1): 135–40
5. Cade, R. Privette, M. Fregly, M. Rowland, N. Sun, Z. Zele, V. Wagemaker, H. Edelstein, C. “Autism and schizophrenia: Intestinal disorders,” Nutritional Neuroscience, 2000; 3(1): 57–72
6. Rock, C. Natarajan, L. Pu, M.Thomson, C. Flatt, S. Caan, B. Gold, E. Al-Delaimy, W. Newman, V. Hajek, R. Stefanick, M. Pierce, J. “Longitudinal biological exposure to carotenoids is associated with breast cancer-free survival in the women’s healthy eating and living study,” Cancer Epidemiology, Biomarkers & Prevention, 2009; 18(2), 486–94
7. Arcidiacono, B. Iiritano, S. Nocera, A. Possidente, K. Nevolo, M. Ventura, V. Foti, D. Chiefari, E. Brunetti, A. “Insulin resistance and cancer risk: An overview of the pathogenetic mechanisms,” Experimental Diabetes Research, 2012; Article ID 789174: 12 pages
8. Aceves, C. Anguiano, B. Delgado, G. “Is iodine a gatekeeper of the integrity of the mammary gland?” Journal of Mammary Gland Biology and Neoplasia, 2005; 10(2): 189–96
9. Stoddard, F. Brooks, A. Eskin, B. Johannes, G. “Iodine alters gene expression in the MCF7 breast cancer cell line: evidence for an anti-estrogen effect of iodine,” International journal of medical sciences, 2008; 5(4): 189–96
10. Venturi, S. “Is there a role for iodine in breast diseases?” The Breast, 2001; 10(5): 379–82
11. Ley, R. Turnbaugh, P. Klein, S. Gordon, J. “Microbial ecology: Human gut microbes associated with obesity,” Nature, 2006; 444(7122): 1022–23
12. Lustig, R. “Childhood obesity: behavioral aberration or biochemical drive? Reinterpreting the first law of thermodynamics,” Nature Clinical Practice, Endocrinology & Metabolism Review, 2006; 2 (8): 447–57
13. Heymsfield, S. Greenberg, A. Fujioka, K. Dixon, R. Kushner, R. Hunt, T. Lubina, J. Patane, J. Self, B. Hunt, P. McCamish, M. “Recombinant leptin for weight loss in obese and lean adults: a randomized, controlled, dose-escalation trial,” Journal of the American Medical Association, 1999; 282: 1568–75
14. Jenkins, D. Wolever, T. Taylor, R. Barker, H. Fielden, H. Baldwin, J. Bowling, A. Newman, H. Jenkins, A. Goff, D. “Glycemic index of foods: a physiological basis for carbohydrate exchange,” American Journal of Clinical Nutrition, 1981; 34(3): 362–6
Resources
Digestion
Cade, R. Privette, M. Fregly, M. Rowland, N. Sun, Z. Zele, V. Wagemaker, H, Edelstein, C. “Autism and schizophrenia: Intestinal disorders.” Nutritional Neuroscience, 2000; 3(1): 57–72
Horvath, K. and Perman, J. “Autistic disorder and gastrointestinal disease,” Current Opinions in Pediatrics, 2002; 14(5): 583–7
Horvath, K. and Perman, J. “Autism and gastrointestinal symptoms,” Current Gastroenterology Reports, 2002; 4(3): 251–8
Horvath, K. Papadimitriou, J. Rabsztyn, A. Drachenberg. C. Tildon. J.T. “Gastrointestinal abnormalities in children with autistic disorders,” Journal of Pediatrics, 1999; 135(5): 559–63
Jin, W. Wang, H. Ji, Y. Hu, Q. Yan, W. Chen, G. Yin, H. “Increased intestinal inflammatory response and gut barrier dysfunction in Nrf2-deficient mice after traumatic brain injury,” Cytokine, 2008; 44(1): 135–40
Sex Hormones
Aceves, C. Anguiano, B. Delgado, G. “Is iodine a gatekeeper of the integrity of the mammary gland?” Journal of Mammary Gland Biology and Neoplasia, 2005; 10(2): 189–96
Arcidiacono, B. Iiritano, S. Nocera, A. Possidente, K. Nevolo, M. Ventura, V. Foti, D. Chiefari, E. Brunetti, A. “Insulin resistance and cancer risk: An overview of the pathogenetic mechanisms,” Experimental Diabetes Research, 2012; Article ID 789174, 12 pages
Naish, F. and Roberts, J. Better Health for Better Babies series (Sydney: Random House, 1997)
Northrup, C. Women’s Bodies, Women’s Wisdom (London: Judy Piatkus Ltd, 1998)
Rock, C. Natarajan, L. Pu, M. Thomson, C. Flatt, S. Caan, B. Gold, E. Al-Delaimy, W. Newman, V. Hajek, R. Stefanick, M. Pierce, J. “Longitudinal biological exposure to carotenoids is associated with breast cancer-free survival in the women’s healthy eating and living study.” Cancer Epidemiology, Biomarkers & Prevention, 2009; 18(2): 486–94
Stoddard, F. Brooks, A. Eskin, B. Johannes, G. “Iodine alters gene expression in the MCF7 breast cancer cell line: evidence for an anti-estrogen effect of iodine
,” International journal of medical sciences, 2008; 5(4): 189–96
Venturi, S. “Is there a role for iodine in breast diseases?” The Breast, 2001; 10(5): 379–82
Gut Bacteria
Gottschall, E. Breaking the Vicious Cycle (Baltimore: Kirkton Press Ltd, 1994; for the Specific Carbohydrate Diet)
Ley, R. Turnbaugh, P. Klein, S. Gordon, J. “Microbial ecology: Human gut microbes associated with obesity,” Nature, 2006; 444(7122): 1022–23
The Thyroid
Coates, K. and Perry, V. Embracing the Warrior: An Essential Guide for Women (Burleigh Heads, Arteriol Press, 2007)
Hay, L. You Can Heal Your Life (Carlsbad: Hay House Inc, 2004)
Insulin
Chek, P. How to Eat, Move and Be Healthy! (Encinitas: C.H.E.K Institute LLC, 2004)
Heymsfield, S. Greenberg, A. Fujioka, K. Dixon, R. Kushner, R. Hunt, T. Lubina, J. Patane, J. Self, B. Hunt, P. McCamish, M. “Recombinant leptin for weight loss in obese and lean adults: a randomized, controlled, dose-escalation trial,” Journal of the American Medical Association, 1999; 282: 1568–75
Isganaitis, E. and Lustig, R. “Fast food, central nervous system insulin resistance, and obesity,” Arteriosclerosis Thrombosis Vascular Biology, 2005; 25: 2451–62
Lustig, R. “Childhood obesity: behavioral aberration or biochemical drive? Reinterpreting the first law of thermodynamics,” Nature Clinical Practice, Endocrinology & Metabolism Review, 2006; 2(8): 447–57
Lustig, R. “The ‘skinny’ on childhood obesity: How our Western environment starves kids’ brains,” Pediatric Annals, 2006; 35(12): 899–907
Emotions
Epstein, D. The 12 Stages of Healing (San Rafael: Amber-Allen Publishers, 1994)
Hay, L. You Can Heal Your Life (Carlsbad: Hay House Inc, 2004)
Robbins, A. Awaken the Giant Within (London: Simon & Schuster Ltd, 1992)
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Index
Page references in italic represent figures and tables.
A
absorption, into the blood 10–11
alcohol 11
enhanced by vitamin C 135
and leaky gut 19–21, 19
nutrient 10–11, 20, 135
reabsorption 112
through the skin 104
acetaldehyde 109, 114–15
acidity
acid reflux 1, 7, 32, 101, 180
ranges and gradients see pH (acidity/alkalinity)
stomach acid 5–8, 6
adaptogens 60, 66, 84
Addison’s disease 57
adrenal glands 41, 43, 49, 55, 70, 72–3, 93, 197
and herbs 60, 84
adrenalin
adrenal fatigue supplementation 67
adrenal support 59–63, 64–5, 84, 97, 147
and the big sugar rush 41–3
and blood supply diversion 14
and caffeine 43–7
cortisol and adrenal fatigue 55–7, 56
and the fight-or-flight response 41–2 see also fight-or-flight response
herbs for adrenal support 60, 64–5, 84, 97
and Rushing Woman’s Syndrome 157
alcohol 113–15, 165, 209–10
absorption 11
and breast cancer/health 80–81, 114
celebratory sharing of a drink 209–10
consumption levels and recommendations 96, 113–14, 117, 166
conversion to acetaldehyde 109, 114–15
and insulin 166
and the liver 101, 102, 109, 113–15, 117
poisonous nature of 109, 115
and reproductive system conditions 96
sugars in 115
wine see wine
aldosterone 98, 124
alkalinity see pH (acidity/alkalinity)
allergies, food 15, 16, 19
aloe vera juice 17, 28, 130
amino acids 2, 50, 101–2, 101
androgens 85–6
andrographis 130
anti-parasitic herbs 12, 28, 126
antioxidants 101, 110–12, 110
anxiety 62, 76, 89, 98, 125, 171, 175, 180, 206
progesterone as anti-anxiety agent 72, 73, 75, 89–90
apple cider vinegar (ACV) 7, 8, 27
artichoke, globe 84, 97, 117, 147
astragalus 67, 130, 135
atherosclerosis 111–12
autism spectrum disorder (ASD) 7, 22, 128
autoimmune diseases 133
autonomic nervous system (ANS) 61–2, 169–72
avocados 83
B
bacteria, gut see gut bacteria
Bacteroidetes 120, 128
bananas 83
barberry 130
Battersby, Deborah 205
beef 108, 135
beetroot 96
beta-carotene 81
beta-casomorphine 21
bile 84
black cohosh 93, 97
Black Walnut 12
black walnut 130
bloating 1, 6, 10, 13, 25, 37, 101, 117
after-meal 6, 23, 36–7, 123–5
following a stressful experience 125
with food poisoning or traveler’s tummy 126–7
and irritable bowel syndrome 122–7
menstrual cycle-related 123
and premenstrual syndrome 98
and Rushing Woman’s Syndrome 154–5
and stress 13
and TCM 13
blood-brain barrier (BBB) 20
blood pressure 43, 49, 66, 97, 161
blood sugar 41–3, 50, 54
blueberries 111
body–mind relationship
and the emotions see emotions
frustrations concerning the body xxiii–xxiv
headspace, hormones and insulin 154–7
listening to your body 32, 33
and network spinal analysis 204
and puberty/menstruation 89–92, 98
spleen energy and overthinking 23
and stress see stress
worrying and getting fat 53–4
bone broth 28, 130
borage oil 108
bowel cancer 18
bowel evacuation 14–18
brain
hypothalamus 131, 132, 158
neurotransmitters 102
opioid receptors 21
Brazil nuts 83, 135
bread 24, 124, 149, 150, 152, 153, 180
breast cancer
and alcohol 80, 114
and beta-carotene 81
and estrogen 78–80
and progesterone 79
and stress hormones 78–80
breast health
and alcohol 114
and alcohol consumption 80–81, 114
and caffeine 80–81
and diet 81–2
and exercise 82
and exposure minimization 84–5
and herbs 84
and iodine 82–3
and nutrients 82–3
and sex hormones 78–80
breathing 61–3, 65, 172, 175, 177, 204
broccoli 81, 96, 102, 103–4
bupleurum 84, 97, 98, 117
C
caffeine/coffee 43–7, 147, 155, 174, 175, 176, 178
and bloating 124
and breast health 80–81
and the liver 102, 124
and premenstrual syndrome 96
calories 29–40
and broken good intentions 29–33
and emotional overeating 33–8 see also overeating, emotional
and gut bacteria 119–21
solutions 39–40
cancer
breast see breast cancer
and insulin resistance 82
carbohydrates 82, 149
and fatness 149–51
fructose 102, 159–63
and glucose 121, 149–51
and glycemic index and load 163–4
and insulin 149–51
sources 149–50
Specific Carbohydrate Diet 1
26, 130
carotenoids 81, 101
carrots 163–4, 166
casein 21, 22, 124
caveman-style diet 126, 129
chamomile 17
chewing food 3–4, 5, 7, 10, 39–40
chi (energy) 15, 23
Chinese wormwood 12, 130
chocolate 111, 149, 162
cholesterol
and antioxidant defense mechanism 111–12
and cortisol 49
and estrogen 106, 108–10
excretion of 108–10
HDL 112
LDL 112
and the liver 100, 105–10, 106, 112–13, 115, 116
metabolism flowchart 106
and sex hormones 105–6, 106, 107–10
and the thyroid 112, 139
cinnamon 98
circadian rhythms 58
Coates, Karen 142
coffee see caffeine/coffee
colon hydrotherapy (“colonics”) 17, 130
constipation 1, 25, 79, 105, 117, 134, 136