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2 Copyright Geraldine Richard 2016 Except as provided by the Copyright Act 1968, No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means without the prior written permission of the author. This book is a reference work based on research by the author. Information provided in this book is intended for information purposes only and in no way is intended to replace the advice of a physician. Always seek the professional advice of a physician before starting any diet program to ascertain if there are any physical reasons why you should not follow the program, particularly if you take medication for an illness or condition. This is also true when starting a new exercise program. It is especially important for persons with Diabetes to be under close medical supervision because in many cases, following this program will necessitate lowering the amount of insulin medication taken as the insulin levels decrease. Geraldine Richard 2016 www.weightloss-dietfree.com 3 “Diet Free … At Last!” Presents: Natural Anti-Aging Strategies … What Causes Aging & How To Fight It! Table of Contents 1. Anti-Aging: Is It Really Possible? ......................................... 5 2. Lifestyle Factors That Increase Aging .................................... 8 2.1 Stop Smoking, Drinking Alcohol and Prescription Drugs ...... 9 2.1.1 Smoking ................................................................. 9 2.1.2 Alcohol ................................................................. 11 2.1.2.1 GLA Deficiency ................................................. 11 2.1.2.2 Serotonin and Beta-Endorphin ........................... 11 2.1.2.3 DHA Deficiency ................................................ 12 2.1.3 Excessive Use of Prescription Drugs ......................... 14 2.1.4 Environmental Toxins ............................................. 14 2.2 Poor Liver Function & Fatty Liver ................................... 15 2.2.1 Following a Detox Program Will Help to Support Your Liver 18 2.3 Eating Too Little Healthy Fats ....................................... 22 2.4 Free-Radical Damage ................................................... 22 2.5 Inflammation and Pain ................................................. 23 2.6 Glycation … What is it and how can it age us? ................. 28 2.7 Hormonal Imbalances .................................................. 31 2.7.1 Hormones That Promote Anti-Aging ......................... 31 2.7.2 Human Growth Hormone ........................................ 32 2.7.3 Adrenal Hormones ................................................. 33 2.7.4 DHEA Hormone ..................................................... 34 2.7.5 Thyroid Hormone ................................................... 36 2.7.6 Melatonin Hormone ................................................ 37 2.7.7 Serotonin & Beta-Endorphin Hormones ..................... 38 2.8 How Does Stress Accelerate Diabetes … and Cause Weight Gain? 40 2.8.1 What are some other health conditions that are affected by Stress?........................................................................ 41 2.9 Caffeine ..................................................................... 43 2.10 High Cholesterol & Triglycerides ................................. 43 2.11 Sun Exposure ........................................................... 44 2.12 Dehydration ............................................................. 44 2.13 Candida increases the aging process ........................... 45 2.14 How Does Inflammation Affect Aging … and How to Reduce It! .......................................................................... 46 2.14.1 Inflammation and Environmental Toxins ................ 48 Geraldine Richard 2016 www.weightloss-dietfree.com 4 2.15 Food Intolerances ..................................................... 52 2.16 High cortisol and stress ............................................. 54 3. Improve Health through Nutrition & Exercise ........................ 59 3.1 Follow one of the Diet Free … At Last! Detox Programs to Promote Anti-Aging!............................................................. 59 3.1.1 Eat Adequate Essential Fatty Acids ........................... 60 3.1.2 Not All Fats Are Created Equal! ................................ 61 3.2 Increase Organic Fruits and Vegetables to decrease FreeRadical Damage .................................................................. 62 3.3 Exercise and Weight-lifting ........................................... 63 3.4 Yoga and Tai Chi ......................................................... 66 4. Anti-Aging Strategies That Reduce the Risk of These Common Lifestyle Diseases ................................................................... 68 4.1 Lowering & Controlling High Blood Pressure .................... 68 4.2 Arthritis, Osteoarthritis or Stiff Joints ............................. 69 4.3 Candida ..................................................................... 71 5. Defy Aging with Vitamins & Supplements ............................. 73 5.1 Vitamins and Supplements ........................................... 73 5.2 Anti-Aging Secret Weapons .......................................... 73 6. Promote Anti-Aging with Aromatherapy ............................... 78 6.1 What is Aromatherapy? ................................................ 78 6.2 What are the most common methods of administering aromatherapy? .................................................................... 78 6.3 Aromatherapy and the Lymphatic System ...................... 84 7. Look & Feel Younger ......................................................... 86 7.1 The Aging Process ....................................................... 86 8. Check out these great Secrets to Anti-Aging......................... 90 9. Back to Basics .................................................................. 93 10. Appendix of Safe Usage of Natural Remedies ........................ 96 11. Glossary: ....................................................................... 100 12. Bibliography:.................................................................. 105 Geraldine Richard 2016 www.weightloss-dietfree.com 5 1. Anti-Aging: Is It Really Possible? We all hear the about the medical breakthroughs on the news every day, but we often ask ourselves if it is really true … is anti-aging really possible? I think that scientists have made quantum leaps in the areas of science and medicine, especially genetics and new breakthroughs are being discovered every day. More and more we are coming to understand how the human body works and what causes it to age faster and how we can reverse this aging. Unfortunately, a lot people aren't listening to these reports! And the reason is probably because we have become bombarded with facts over the years … a lot of it conflicting … and people have come to a point where they don't know who to believe anymore. This is unfortunate, because there is a lot of extremely valuable information out there that can help us to improve our health and turn back the clock on aging. I think one of the things that frustrate people is that it is difficult to sort through all the scientific reports and jargon to try to understand what it all means. That is where this e-book comes in. I've spent countless hours sorting through medical reports and I wanted to write a book that would encapsulate this information in an easy to understand format that used everyday layman's terms instead of scientific jargon. (And I've included a short glossary to give an explanation of medical and scientific terms that I have to use!) It is true that we have an incredible amount of prescription drugs and medications available now to treat almost every imaginable illness, but I am hoping that if we can return to a more "back-tobasics" approach to life that we can avoid many of these medications and surgical interventions. (Although of course there are times when these interventions are necessary and appropriate … at these times you should always seek advice from your medical practitioner.) The lifespan of the average human is much longer than ever in the history of our civilization. And yet, although we live longer, has our quality of life really improved? Lifestyle diseases such as diabetes, heart disease, high blood pressure, and more …are rampant and ever-increasing … Geraldine Richard 2016 www.weightloss-dietfree.com 6 Thanks to modern technology, we no longer work as hard as our ancestors physically, but even with all the time-saving and worksaving gadgets we have, everyone is working longer hours and living under more pressure and stress than ever before. Instead of our lives becoming easier, they have become more complicated … with stress and pressure the norm in our lives. On top of that, let’s add the increase in environmental toxins … and let’s not forget our diets that are mainly junk foods, convenience foods and highly processed foods. We smoke cigarettes, drink alcohol and coffee and eat foods that have virtually no nutrient value … And somehow we expect through all this that our bodies will continue performing for us efficiently, healthily and with lots of energy and vitality! We complain about our “bad luck” when our bodies start to give out on us … developing diseases … or even just making us look and feel older than our time. Bottom line? It's up to each one of us to take personal responsibility for our own health and welfare. If we want to be healthier and look and feel younger, we have to take the steps to make this happen. It won't happen for us. It's our choice and we have to make it happen. My personal opinion is that knowledge is power and if we have the knowledge we need to improve our lives and our health, then we also have the power to do it. And there are definitely things we can do to defy aging … we can take back control of our life and make the choices that will enhance our health … mentally, emotionally, physically and spiritually. This book does just that … You will notice a lot of references in this e-book to the “Diet Free … At Last!” Detox Programs. That is because this book is a complement to these programs. There are two Detox Programs, one that is specifically for anyone suffering from Fibromyalgia called “Detox Diet for Fibromyalgia” and the second one is the “Fatty Liver Detox Diet”, which is suitable for Geraldine Richard 2016 www.weightloss-dietfree.com 7 anyone wanting to improve their health and lose weight by detoxing. Make the choice and commitment to live your life to the fullest, with strength, energy, vitality and good health … just as nature intended! Geraldine Richard 2016 www.weightloss-dietfree.com 8 2. Lifestyle Factors That Increase Aging Let's face it … we can't get away from aging, it happens to all of us every day. But some of us definitely age quicker than others. Nowadays, we can look and feel healthy, fit and vibrant well into our twilight years, but so many of us are not feeling or looking as young as we would like to. Chronological age and biological age are two completely different things. Have you ever noticed that some people look so young for their age and other people look far older than they actually are? We usually say that they have inherited great genes, but heredity is only a small part of the picture. You can inherit the greatest genes in the world, but if you live your life in a way that accelerates aging, that will take precedence over the heredity factor every time. I don't know about you, but I would much rather be a 50 year old that looks and feels like a 30 year old than a 30 year old that looks and feels like a 50 year old! And although people always talk about cosmetic surgery as the answer to aging, I think that we can definitely do things that will eliminate the need for surgery, at least hopefully for a very long time! So now the question is, how can we slow down the aging process? Well, the first step we have to take is to look at what causes us to age before our time. Geraldine Richard 2016 www.weightloss-dietfree.com 9 2.1 Stop Smoking, Drinking Prescription Drugs Alcohol and Let’s cover the most obvious things that age us before our time right away … Yes, it’s true … smoking, drinking alcohol and excessive use of prescription drugs and environmental toxins will take years off your life! I think this has been drilled into us over the years and we are all quite well aware of the health problems associated with each one. There has been so much research done on this that I don’t think anyone disputes the validity of these claims. So … why are we still doing it? 2.1.1 Smoking I’m an ex-smoker so I know exactly how difficult it is to quit smoking. I tried to quit 5 or 6 times before I finally succeeded. And even then, I picked the habit up again after being smoke-free for 3 years! Luckily, I only smoked for 2 months before I became disgusted with myself and quit for good. It’s now been over 25 years that I’ve been smoke-free and it’s like I’ve never smoked in my life. I have zero desire to smoke and hate the smell of it now. But I still remember how difficult quitting was and the cravings I battled … but it was well worth it. But if you are having trouble finding enough good reasons to quit smoking, try this one: Smoking ages the skin very quickly and accelerates wrinkles due to damage to the elastin and collagen tissue in our skin caused by a reduction of blood flow to the skin. It’s bad enough that smoking has numerous negative effects on our health, but on top of that, it will also make you look as old as you feel. How’s that for adding insult to injury! There are many different quit-smoking aids on the market, from nicotine patches to natural remedies like herbal mixtures you get from Naturopaths, to acupuncture to hypnosis. But whatever method you choose, your willpower and commitment to quitting will be the most important factor. Eating healthy and taking vitamins, especially Vitamin C, helps tremendously with coping with detox and withdrawal symptoms. Geraldine Richard 2016 www.weightloss-dietfree.com 10 (Studies have shown that drinking orange juice clears nicotine from your body faster by making your urine more acidic.) What other strategies can help you to cope with cigarette withdrawal? Munch on cut up vegetables, fruit, drink fruit juices (especially orange juice), and eat healthy snacks like low fat protein and complex carbohydrates. This can help because you will find that your mouth will be very dry when you quit smoking. Drink lots of water and fruit juices. Stay away from bars and social situations where you will be surrounded by smokers, at least for the first few weeks while the withdrawal cravings are the strongest. Keep your hands busy. One of the most common complaints of ex-smokers is that they don’t know what to do with their hands. If you are watching TV and feel the need to keep your hands busy, try taking up knitting, crocheting or any type of needlework. If you are a male, you may want to take up a hobby like building models or tinkering with electronics or engines. Reading is also a good way of taking your mind off of smoking. Increase your level of exercise, especially exercises that take you outdoors like cycling or walking. If you are feeling restless and are fighting the urge to smoke, a nice walk outside in the fresh air could be just what you need to take your mind off it. Organised sports are also a lot of fun and can take your mind off your cravings. Eat a healthy nutritional diet, high in vitamins and nutrients Decrease or eliminate caffeine and alcohol consumption Increase Omega-3 essential fatty acids by eating more fish and flaxseeds. (If you don’t like to eat fish or flaxseeds, you can take it in supplement form. Note: Check with your doctor before taking in supplement form, especially if you have high blood pressure or if you are taking anticoagulants (blood thinners.) Decrease your intake of trans-fats and hydrogenated oils (margarine, fried foods, processed snacks, etc.). If you have food intolerances, make sure you eliminate these foods from your diet. Studies have shown encouraging results from taking supplements such as Tyrosine, L-Glutamine, Vitamin C and BComplex Vitamins. Geraldine Richard 2016 www.weightloss-dietfree.com 11 2.1.2 Alcohol I’m sure you’ve heard it said that alcoholism is a disease. There are many people who don’t believe this and think that people with an alcohol addiction have no willpower. This is not true. Alcoholism is a disease, just as much as diabetes is a disease. Diabetes and alcoholism are similar in that they are both diseases caused or exacerbated by a physiological imbalance in the body. Research is being conducted which shows that many alcoholics have a genetic predisposition to alcoholism. Of course, individual choice means that even if you have a genetic predisposition to alcoholism you can make the choice to either abstain from drinking or be very careful to keep your drinking moderate and controlled, thereby decreasing or eliminating the possibility of becoming dependent on alcohol. This is particularly true in cases where alcoholism runs in families. If a person sees parents and / or siblings succumb to alcohol addiction, the likelihood that they may also develop alcohol dependency is increased. The choice is then theirs to be careful about their drinking habits or not. If they choose to be careful, they need never become addicted to alcohol. When a person drinks on a regular basis, alcohol cravings are triggered, both physically and behaviorally. 2.1.2.1 GLA Deficiency There are 2 main genetic defects that predispose a person to alcoholism. One of them is a genetic defect in making GLA (gamma linolenic acid). Alcoholics crave alcohol because for a short time drinking alcohol makes them feel normal. Unfortunately, the more they drink, the more they deplete their limited supply of GLA. Studies have shown that taking Evening Primrose Oil supplements, which contain readymade GLA is also very beneficial to alcoholics. 2.1.2.2 Serotonin and Beta-Endorphin The second genetic defect seems to be low levels of serotonin and beta-endorphin in alcoholics and children of alcoholics. These brain chemistry imbalances increase high GI refined carbohydrate and alcohol cravings, which make it hard to resist these cravings. (Your “just say no” ability is impaired.) Geraldine Richard 2016 www.weightloss-dietfree.com 12 Add to this the fact that these low levels of serotonin and betaendorphin cause negative emotional responses like low self-esteem, lack of confidence, fear, anger and depression, and eating high GI refined carbohydrates and drinking alcohol temporarily alleviates these moods and makes you feel good, and you can see why it is so difficult to resist food and alcohol cravings. The good news is that even though your genetic pre-disposition works against you, there are tools you can use to combat this. 2.1.2.3 DHA Deficiency Another physiological problem that alcoholics encounter is the fact that drinking alcohol leaches DHA (docosahexanoic acid) out of the brain. (The brain relies heavily on Omega-3 fatty acids in the form of DHA). The old wives’ tale that fish is brain food is absolutely right. The best source of DHA for the brain is cold-water fish such as tuna, salmon, sardines or mackerel. Given how important DHA is to the brain, the brain will not easily part with DHA, but when a person drinks alcohol, their brain will lose DHA within a few hours. Encouraging results are being found in research where alcoholics are taking fish oil supplements or eating more fish in order to replace the DHA lost due to drinking alcohol. Studies have shown that alcoholics who increase fish consumption or take fish oil supplements are finding their cravings for alcohol have diminished or disappeared totally. All of these factors work against the person with alcohol dependency making it very difficult to overcome alcohol addiction by pure willpower alone. The body sends out overwhelming cravings, which are very difficult to resist. Of course, alcoholism is an addiction that is also strongly based on behavioral conditioning as well as a physical imbalance in brain chemistry. For this reason, balancing the body’s physical chemistry and brain chemistry is only one step to overcoming alcoholism. First of all, the alcoholic has to want to stop drinking. If the alcohol addiction has a strong psychological basis, then mentally the alcoholic may not be prepared to let go of the alcoholic crutch they are using to cope with life. Geraldine Richard 2016 www.weightloss-dietfree.com 13 If this is the case, removing physical alcohol cravings may help, but it may not be enough to overcome the mental and behavioral addiction to alcohol. If a person doesn’t want to stop drinking, for whatever reason, then nothing will help him or her to quit. In some cases, a person will have to hit rock bottom before making the decision to change his or her life. That is where support groups like Alcoholics Anonymous come in. If a person makes the decision to change their life and commits to it, then following the AA program will give them the tools to make this change permanent. Taking supplements that can help to reduce alcohol cravings are also valuable tools that can be used in conjunction with the AA program to increase the odds of success in overcoming alcohol addiction. Instead of just approaching alcoholism as an issue of willpower alone or a learned behaviour to be overcome, understanding that alcohol addiction may be partially rooted in basic physiological imbalances in brain chemistry allows us to use tools to re-balance our body and overcome the addiction and powerful cravings. Just like the insulin resistant or sugar intolerant person who overcame strong food and refined carbohydrate cravings, alcohol cravings can be vanquished as well. The first step is to balance your blood sugar and brain chemistry imbalance. Supplements* that help to reduce food and alcohol cravings and stabilise your blood sugar levels are: Chromium Picolinate Biotin L-Glutamine Pantothenic Acid (B5) Zinc Evening Primrose Oil Fish Oil / Flaxseed Vitamin C Vitamin B complex *Refer to Section 11 for safe usages and possible side effects Geraldine Richard 2016 www.weightloss-dietfree.com 14 2.1.3 Excessive Use of Prescription Drugs A lot of people don’t consider that taking prescription drugs cause any problems. We have been conditioned as a society to reach for a painkiller if we have a headache or various aches and pains. We think nothing of taking these chemicals because they are so widespread and common. But these are still very powerful drugs and we should respect that. These drugs are still toxins and our liver has to work to detoxify our body of these chemicals. It’s okay to take them once in a while if they are really needed, but we shouldn’t be so quick to pop them without exploring other ways of relieving pain. For instance, mild headaches will often go away if you increase your water intake. (In this case the headache was caused by something you ate that your body was trying to detoxify.) Even just going to sleep will often alleviate small headaches. Another thing that helps headaches and various aches and pains are chiropractic adjustments. Another type of prescription drug that is overused is antibiotics. Anti-biotic use has become so widespread that we are becoming immune to them and their effectiveness is decreasing. Also, a lot of people don’t realize that increased use of antibiotics kills the friendly bacteria in our intestines. This allows the unfriendly bacteria, parasites and yeasts (Candida) to multiply unhindered. In particular, if you have an overgrowth of yeasts (Candida), this can cause a lot of health problems … resulting in accelerated aging. 2.1.4 Environmental Toxins Again, we are so used to using chemicals every day we just don’t think about it anymore. We are surrounded by chemicals. They are in the food we eat as preservatives, additives and pesticides on our fruits and vegetables. They are in our homes in cleaning agents, insect sprays, and carpet cleaners, etc. They are in our gardens as chemical fertilizers and pesticides. Geraldine Richard 2016 www.weightloss-dietfree.com 15 Even the meat we eat is full of steroids and hormones used to make the meat more tender or get the animals to grow faster. Although, it is not feasible to remove all the chemical toxins in our lives, we should try to reduce as many as we can. In particular, reducing the chemicals and toxins in our food helps the most. This would include … Eating food in as natural a state as possible. (That is, eating whole foods instead of processed foods and eliminating processed foods like hot dogs, liver pate, salami, deli meats and packaged food.) Eating organic fruits and vegetables if possible Eating organic meat that is steroid and hormone free Reducing the amount of environmental toxins in your life makes a difference in your health because your liver will have fewer toxins to try to detoxify. One of the most problematic results of environmental toxins is how these toxins mimic estrogen (known as xenoestrogens). This creates an atmosphere of estrogen overload in the body, which in turn can cause a number of health and beauty problems including increased facial hair, PMS symptoms, Candida, skin problems including dry, flaky skin, darkened skin pigmentation, water retention and weight gain (especially around the abdomen and hips). Xenoestrogens also interfere with the metabolism of tryptophan, which affects serotonin production. Decreasing levels of serotonin trigger food cravings leading to excess fat storage. Excess estrogen also interferes with the thyroid gland and with insulin secretion, again resulting in food cravings. Research has shown that B-Complex vitamins and Zinc are very effective in countering estrogen overload and supporting adrenal function and the detoxification process of the liver. 2.2 Poor Liver Function & Fatty Liver The liver is one of the most important organs in our body because it is not only responsible for fat, protein, estrogen and carbohydrate metabolism, but it also processes and detoxifies our bodies of any toxic substances we ingest. Geraldine Richard 2016 www.weightloss-dietfree.com 16 The liver also cleanses the body of waste products such as those formed from the breakdown of protein. Years of poor diets including the over-consumption of fatty foods, sugars and refined carbohydrates, as well as chemical overloads such as antibiotics, painkillers and environmental toxins all contribute to overworking your liver. Your liver is faced with the tremendous job of processing all these toxins and as the years go by, it becomes less and less effective at its job. Poor diets in particular make your liver work overtime to process all the fat and high GI refined carbohydrates and over time this often leads to gallbladder disease and gallstones, as well as problems associated with blood sugar metabolism such as insulin resistance, hypoglycemia and diabetes. The liver is responsible for turning glucose into glycogen and storing it in the liver. If blood sugar levels drop too low, the liver releases the glucose to meet the body’s needs. When your liver is working optimally, it burns fat and pumps fat, toxins, estrogen and cholesterol out of the body through the intestines via bile. When your diet has adequate fiber, the fat is excreted through the intestines quickly and the chances of having the fat, toxins, estrogen and cholesterol reabsorbed and filtered through the liver again along with the bile is reduced. When your diet doesn’t include enough fiber, the waste products move through your intestines too slowly and a large proportion of the fat, toxins, estrogen and cholesterol are re-absorbed through the intestines and sent back to the liver to be processed again. By increasing fiber in your diet, you decrease the overall amount of estrogen in your body, which in turn reduces your risk of high cholesterol, heart disease, high blood pressure, diabetes, stroke, cancer, and obesity and much, much more. As time goes on and your diet doesn’t improve, your liver becomes less able to cope with filtering out toxins and burning fat and your liver function becomes impaired. At that point, the liver doesn’t regulate fat metabolism very well and instead of burning fat or eliminating fat and cholesterol through the intestines, the liver starts to become a fat-storer. Geraldine Richard 2016 www.weightloss-dietfree.com 17 When the liver has progressed to the stage of “fatty liver”, then it develops deposits of fatty tissue in the liver and its function is impaired. If the liver function is impaired, it cannot process or metabolise circulating fat in the bloodstream, so this fat gets deposited in many areas of the body, including in organs and under the skin. If the liver function has become impaired, it is essential to restore the liver to its previous state of health where its functions include carbohydrate, protein and fat metabolism. When the liver is functioning properly, it will be able to process and metabolise fat and eliminate fat, toxins, estrogen and cholesterol through the intestines efficiently. At that point, your body will be re-balancing itself to be a fat-burner and fat-releaser instead of a fat-storer. How do you know if you have impaired liver function? Impaired (or Sluggish) Liver Function impedes weight loss through reduced fat metabolism, one of the liver’s main functions. The more of the following symptoms that apply to you, the more likely you have Impaired Liver Function: Some symptoms of mild liver dysfunction include: Headaches and migraines Lack of mental alertness, confusion, mental fogginess Fatigue Bad breath Hypoglycemia and unstable blood sugar Weight gain (particularly around abdomen) Indigestion, heartburn, reflux, bloating Depression, mood swings Irritable Bowel Syndrome Allergies (asthma, rashes, hives and hay fever) Food cravings Gallstones and gallbladder disease High blood pressure Decreased sex drive Dry itchy eyes Fluid retention Improving liver function not only helps you to stabilise blood sugar and insulin levels, but a wonderful side benefit of optimal liver function is an overall sense of well-being, as well as feeling and looking the best you can. Geraldine Richard 2016 www.weightloss-dietfree.com 18 The thing that many people forget is that a youthful physical appearance has more to do with a person’s internal health than it does with what creams and potions we put on the surface of the skin. When you have successfully detoxified your body, re-established healthy liver function, fortified your immune system and adrenal function through proper nutrition and adequate supplementation, and increased blood flow and oxygenation to your body’s cells (including skin, hair and nails) through increased exercise, you will find the results amazing, not only in increased health and wellness, but also in outward beauty. You will find skin problems disappearing, leaving smooth, silky, glowing skin. As well, your nails will become strong and healthy and problems like thinning, dull, dry hair will be a thing of the past, with beautiful luxurious, silky hair becoming the norm (as it should be!). And you will also find yourself losing any excess weight that may have been plaguing you! 2.2.1 Following a Detox Support Your Liver Program Will Help to Following a detox program like the "Fatty Liver Detox Diet Program" will help to support liver function and accelerate fat loss. This detox program teaches you how to detoxify your body (especially your liver) of years of buildup of toxins and fat, as well as increasing the vitamins and nutrients you eat so that you nourish not only your body, but improve your brain chemistry as well. If you do a detox program to support your liver before you start a weight loss program, you will find that your metabolism speeds up much quicker and you will lose weight quicker, right from the start. This detox program is so easy to follow and so safe that you do not have to worry about being hungry or eating too few calories and triggering food cravings. In fact, this detox program will eliminate food cravings making it easier to follow a healthy eating regimen. This detox program is so safe, you can continue doing a modified version of it throughout your weight loss program. So what is a Detox Program and why do it? Geraldine Richard 2016 www.weightloss-dietfree.com 19 First of all, we are not talking about a drug or alcohol detox program, but rather a program that helps us to detoxify our bodies of years of unhealthy living. This includes unhealthy eating, environmental toxins like insecticides and pesticides, as well as prescription drugs and all the chemicals that surround us every day in the air we breathe, in the water we drink, in the food we eat and everywhere in our homes, especially in our cleaning products. All these things put a tremendous pressure on our detoxification system. And what organs are included in our detoxification system? The most well known are our lymphatic system, liver, kidneys, lungs, bowel and what may be surprising to some ... even our skin detoxifies our bodies! All these systems work hard every day to try to clear toxins out of our bloodstream and tissues. When you do not eat healthy food or drink enough water or eat enough fibre in your diet, this elimination system is sorely strained. And what happens if they can't release these toxins? They get deposited into our tissues, especially our fat tissues. This is how naturopaths believe that cellulite is formed. It is a popular belief that these toxins get trapped in fatty tissue and this is the underlying cause of cellulite. (So it stands to reason that detoxifying our bodies will also help to eradicate cellulite.) In particular, out of all these systems, our liver tends to take the biggest brunt of trying to cope with all of these toxins. It seems to be getting more and more common for people to suffer from off-shoot symptoms of poor liver function like… gallstones and gallbladder disease, digestive problems, difficulty processing fat, excessive abdominal fat (commonly known as pot belly or beer belly) bad breath, foggy brain, anemia, bloating, poor digestion, frequent and excessive urination (especially at night), and much, much more. Geraldine Richard 2016 www.weightloss-dietfree.com 20 You don't have to have liver disease to have a liver that is not functioning optimally. There are many names for liver dysfunction ... sluggish liver, impaired liver function, or the more commonly known term "Fatty Liver". So why is having a Fatty Liver a problem? Because many bodily functions do not work properly including removing toxins from the body and processing and metabolising fat, proteins and carbohydrates. This causes your body to slow down its metabolism and this in turn makes it very easy to gain weight and very hard to lose weight. As time goes on it becomes harder and harder until it can seem virtually impossible to lose weight even though you may be following a very low calorie diet or doing a lot of exercise. Put in its simplest context ... clean up your liver and watch the pounds start to melt away! When you have Fatty Liver, you will probably have a lot of bloating and fluid retention, especially in your ankles, legs, arms, wrists and abdomen. Just before I followed this detox program, I was feeling so amazingly bloated, especially my ankles, calves and abdomen. (I was so bloated that my calves felt like balloons ... my skin felt so tight and painfully stretched.) Within 48 hours of following the detox program, I noticed that the swelling in my legs had reduced (I lost 1 inch off my ankles and a 1/2 inch off my calf!) I also noticed that my watch which was always tight was very loose. Within 1 week of following the detox program I had the following results*: Lost 1 inch off my bust Lost 1 ½ inches off my abdomen Lost ½ inch off each of my hips, thighs and calves Lost 1 ½ inches off my ankles Lost ½ inch off my wrist Lost 5 ½ pounds (2.5 kilos) *Remember that everybody is different and your results will undoubtedly be different than mine, depending on what your current weight and level of health is. Also, a lot of my loss was fluid Geraldine Richard 2016 www.weightloss-dietfree.com 21 loss because I was very bloated and had a lot of fluid to lose. If you are not very bloated or have much fluid retention, you obviously will not have these kind of results so quickly. I know that most of the weight loss was water loss, but given how bloated I was, that made me very happy. I felt like for the first time in years my lymphatic system and all the other detoxification systems (especially my liver) had been working properly to eliminate all the built up toxins in my tissues. The other exciting thing about this detox program is that it is specially formulated to support not only the liver, but to increase your intake of Essential Fatty Acids, especially Omega-3 EFA's, which have many different health benefits including weight loss, reduction of inflammation and decreasing loose sagging skin that often comes with weight loss (especially those unhealthy loseweight-fast diets). That is one of the worst things about losing weight too quickly ... your skin doesn't have the chance to return to normal and you are left with a lot of loose, sagging and wrinkling skin. By losing weight in a slow and healthy manner, and by eating a good amount of healthy essential fatty acids, you can help your skin to retain its firmness and decrease sagging and wrinkles. You will find your skin much healthier, softer and firmer thanks to the miraculous power of Essential Fatty Acids, especially Omega-3's. And last, but not least, you will find this Detox program so easy to follow because food cravings will be eliminated and you will not be hungry. Why? Because the more nutrients you eat, the more your brain chemistry will be balanced, which in turn causes food cravings and hunger to disappear. So as you can see, improving your liver function has far-reaching health benefits and is a major strategy in reversing aging, helping you to feel and look much younger. And the best way to do that is to follow the “Fatty Liver Detox Diet Program” … Geraldine Richard 2016 www.weightloss-dietfree.com 22 2.3 Eating Too Little Healthy Fats Now I know what you're thinking ... "But I thought all fat was bad for you!”... That's not true... A moderate amount of fat is essential to continued good health. As a matter of fact, healthy “good” fat is as essential to health as vitamins, minerals and anti-oxidants! People have become so scared of fat that they have stopped eating healthy sources of fat, leading to Essential Fatty Acid deficiencies … Some symptoms of essential fatty acid deficiency include dry skin, hair loss, excessive thirst, dry mouth, dry and brittle hair and nails, food cravings (particularly for fatty foods), weight gain, inflammation, dry eyes, and accelerated aging … One misconception generated by the “low-fat” diet craze is that eating fat makes you fat. This may be true if you are eating a diet high in “bad” fats (trans-fats, hydrogenated fats, etc.)... Eating a moderate amount of “good” essential fatty acids and decreasing or eliminating the amount of “bad” fats in junk food ... can re-establish a healthy level of essential fatty acids in your body... Which actually helps to stabilise blood sugar and insulin levels and promote fat loss… 2.4 Free-Radical Damage When we talk about aging, we think about the gradual decline of our body’s tissues and cell regeneration. When we think about cellular damage, free-radical damage is at the forefront and as such, is a major factor of aging. What are free-radicals? Here is a very simplistic explanation: the body needs to use oxygen to burn glucose and fat as fuel for energy for the body and in the process, the oxygen molecules lose an electron, producing freeradicals. Geraldine Richard 2016 www.weightloss-dietfree.com 23 Because there should always be two electrons, these free-radicals steal an electron from other molecules, setting off a chain-reaction that is very unhealthy and destructive. Evidence is growing to suggest that many diseases such as arteriosclerosis, heart disease, stroke, diabetes, and cancer and impaired immune function have at their roots free-radical damage. As well as increasing the risk of disease, free-radical damage also increases the incidence of wrinkles. This is caused by the breakdown of collagen and elastin in the deeper layers of the skin. How do we fight free-radical damage? Taking anti-oxidants like Vitamins A, C, E and Coenzyme Q10 is the most effective way to combat free-radical damage, as well as following a balanced, nutritious, healthy eating program centered on eating lots of fruits, vegetables and whole, natural food and decreasing processed foods and junk food. Eating lots of fruits and vegetables in particular increases your intake of anti-oxidants. Just one example of the healing properties of anti-oxidants is lycopene, which is found in tomatoes and is known to heal sun-damaged skin. Free-radical damage has been widely accepted as the pre-cursor of many diseases and life-style conditions and it is a well-known fact that free-radical damage speeds up the aging process. Therefore, it is very important to combat free-radical damage by taking these anti-oxidants, which in turn helps to reverse the aging process. 2.5 Inflammation and Pain Out of all the Lifestyle factors that increase aging, I would say that this is one of the most important ones. How can we possibly feel and look young, fit and vital when we are in constant pain caused by inflammation? Inflammation covers a whole gamut of health conditions including arthritis, rheumatism, stiff joints, allergies, tendonitis, bursitis, asthma, muscle pains, myalgia, fibromyalgia, plantar fasciitis, back pain, stomach pain including reflux and ulcers, and much, much more. There are many causes of inflammation including histamines, smoking, obesity, over-eating, eating junk food and trans-fats, insomnia and poor sleep, food intolerances, Candida, high blood Geraldine Richard 2016 www.weightloss-dietfree.com 24 sugar and insulin levels, stress, essential fatty acid deficiency, toxin overload, bacteria, viruses, and hormonal imbalances, particularly adrenal exhaustion. Keep in mind that if you are overweight or obese, you are pretty much guaranteed to have inflammation that will trigger many of the above conditions. Why? Because in order to be overweight in the first place, there must be imbalances in your system that cause food cravings and cause you to eat foods that are extremely unhealthy (ie. Junk food, fried and fatty foods, sweets, pastries, processed foods, etc.). And eating unhealthy foods is a sure-fire way of triggering many health problems, including inflammation (especially inflammation that triggers pain like arthritis, fibromyalgia, muscle pains, etc.). There are many drugs and medications on the market to combat pain and inflammation … this is a multi-billion dollar industry! But obviously, if we can find ways to reduce pain and inflammation naturally, it is much better than taking drugs that can cause a variety of side-effects. And luckily, there are many natural ways we can use to combat pain and inflammation. Here are just a few… Essential Fatty Acids What many people do not realize is that eating too little healthy fats is very bad for your health. The low-fat diet craze has made people so afraid of eating fat that they have taken virtually all fat, including good fat, out of their diets. Essential Fatty Acids are just that … essential to our health. Our bodies cannot manufacture it and it must be eaten in our diet. But it is important to know what is healthy fat and what is not. Unhealthy fats are trans-fats, hydrogenated fats, saturated fats and margarines. Almost all other commercially produced oils are heated at temperatures that destroy their nutritional and biological value, making them toxic. Hydrogenation is the process used to give oils a longer shelf life. Hydrogen atoms are added to unsaturated oils making them more Geraldine Richard 2016 www.weightloss-dietfree.com 25 saturated. This process postpones rancidity for months. This process is used to produce margarines because hydrogenated oils are more solid at room temperature. This hydrogenation process has become very widespread in commercially processed snack foods and is the main reason why these products are so unhealthy. Always read the nutritional analysis panels on processed foods and stay away from anything that says hydrogenated or partially hydrogenated. So what are healthy fats? There are 2 types of essential fatty acids: Omega-3 (alpha-linolenic acid or LNA) and Omega-6 (linolenic acid or LA). Omega-3 fatty acids are found in fish, walnuts, flaxseeds and dark green leafy vegetables. Omega-6 fatty acids are found in nuts and seeds, pulses, grains and avocado. If a person doesn’t get enough of these essential fatty acids in their diet, their body sets up food cravings, particularly for fatty foods, in the hope that these essential fatty acids will also be eaten. The problem is that in our society it is very easy to eat too much of the unhealthy fats found in fried foods, pastries and desserts. (In years past, people did eat desserts and pastries, but these were usually homemade and did not have the hydrogenated fats that the manufactured ones have today. Unfortunately, with the hectic lifestyles we have today, very few people bake these treats at home anymore. Instead, more and more, we have succumbed to the “convenience” of store bought treats … and have paid the price with our health.) So if we want to help to reduce pain and inflammation, it is important to eat an adequate amount of healthy essential fatty acids, especially fish and fish oils, because they also include DHA (Docosahexaenoic acid) and EPA (eicosapentaenoic acid), which have a very powerful anti-inflammatory affect. Other important essential fatty acids to take are: 1) Evening Primrose Oil or Borage Oil which have high levels of EFA as well as GLA (Gamma-linolenic Acid) … another powerful anti-inflammatory 2) Flaxseed Oil or ground flaxseeds have a high level of Omega-3 EFAs Geraldine Richard 2016 www.weightloss-dietfree.com 26 3) Nuts and seeds are rich in Omega-3 and Omega-6 EFAs 4) Avocadoes 5) New research shows Extra Virgin Olive Oil has powerful antiinflammatory properties and is one of the best oils to use for salad dressings and stir-fries (Omega-9 EFA) 6) Dark leafy green vegetables such as collard greens, mustard greens, dandelion salad mix greens, and spinach are rich in Omega-3 EFAs Another extremely important side-benefit of increasing your intake of Omega-3 essential fatty acids is that they activate fat-burning processes (called thermogenesis which means burning calories by increasing heat) and decrease insulin resistance by making the insulin receptors work more efficiently. That is why increasing your Omega-3 EFA intake helps accelerate weight loss and fat loss. Here is why increasing Omega-3 helps to accelerate weight loss: 1. 2. 3. 4. 5. 6. 7. 8. 9. It decreases inflammation It improves insulin sensitivity It increases fat burning and thermogenesis It can decrease cortisol, which protects us from excess stress. Because it decreases cortisol, it can decrease the abdominal fat that comes from excess stress and cortisol production It decreases appetite and increases satiety It eliminates food cravings It increases and maintains healthy serotonin levels It increases energy levels Other natural herbs and supplements that are powerful anti-inflammatories are … Chondroitin Glucosamine sulfate Calcium & Magnesium Green Tea Garlic Ginger Berries (blueberries, cranberries, cherries, etc.) DHEA (Dehydroepiandrosterone) MSM (Methyl-sulfonyl-methane) Tumeric Bromelain (found in pineapples) Vitamin E Quercetin Arnica Comfrey Geraldine Richard 2016 www.weightloss-dietfree.com 27 Peppermint White Willow Bark Extract Milk thistle Aloe Vera juice Chamomile Slippery elm Spirulina Chlorella Licorice Olive leaf Zinc Vitamin C Anti-oxidants, especially Alpha lipoic acid Strategies to combat pain and inflammation: Lose weight if overweight Eat more fruits and vegetables Eliminate junk food, especially deep fried foods Make sure you drink enough water … dehydration worsens inflammation Exercise gently Get plenty of rest and sleep Stop smoking and drinking caffeine Follow a Liver Detox program to eliminate toxins and fluid retention Decrease sugar and highly processed carbohydrate intake, and decrease overall intake of carbohydrates. This decreases glycation, which in turn decreases inflammation. Eliminate Candida, as it increases toxins that cause inflammation Avoid foods that you think you may be intolerant to (the most common culprits include wheat, dairy, soy and corn) Avoid food additives and preservatives Support adrenal glands by decreasing stress (licorice will also help to reduce pain) Adding papaya, pineapple and banana to smoothies also helps with pain management (papaya helps to cleanse intestinal walls of waste, helping with detoxification) Repair "leaky gut syndrome" if you suspect this may be a problem. (Avoid food you have an intolerance to. Aloe Vera juice and L-Glutamine also help to heal the intestinal walls.) So, as you can see, being overweight can trigger many health problems, especially pain and inflammation, and changing how we eat can not only help us to lose weight in a healthy way, it also stops food cravings and eliminates pain and inflammation. Geraldine Richard 2016 www.weightloss-dietfree.com 28 If you have been suffering from chronic pain and inflammation for years, of course this process won't happen overnight. But it is important to understand how this condition happened so that you can take steps to reverse it. It may take a while, but know that every positive step you are taking is moving you in the right direction. Eating a healthy diet, especially one high in healthy Essential Fatty Acids like Omega-3 (especially fish oils), is a very powerful way of improving your health and decreasing pain and inflammation … and as a bonus you will definitely lose weight and fat! Although it is tempting to turn to those "lose weight quickly" diets to try to shed the pounds fast, but please don't do it. In the long run, these diets only exacerbate the problem and leave you unhealthier than before. It is definitely time to change the focus from losing weight to improving your health. And when you work on improving your health, you will find that you will naturally lose weight. And you will find that your skin, hair and nails have never looked better, thanks to the increase in healthy Essential Fatty Acids like Omega-3, especially fish oils. (If you don't like to eat fish, you can take a good quality fish oil supplement.) 2.6 Glycation … What is it and how can it age us? Glycation is when sugars bind to proteins, which stiffen and damage tissues and can lead to inflammation and autoimmune responses. When these sugars bind to proteins they cause AGEs (advanced glycation end products). These AGEs in turn damage cells and accelerate aging. They cause a vicious circle of free radical damage and cellular degeneration. These free radicals damage the mitochondria in the cells and cause inflammation. A simple explanation is that when these proteins are cross-linked they are no longer able to perform their required tasks. For instance, elastin is a component of skin and tissues that is very elastic in nature and when it is stretched, it automatically wants to go back to its original shape. Geraldine Richard 2016 www.weightloss-dietfree.com 29 Unfortunately, when glycation occurs, the elastin becomes stiff and rigid and is unable to snap back into shape, leaving wrinkled, sagging skin or stiffened tendons that easily tear and are damaged or blood vessels that are stiff and inflexible. Many aging factors including damage to eyes, kidneys, nerves, heart disease, joint problems, inflammation, chronic fatigue, loss of muscle strength and even wrinkles, brown age spots and sagging skin can be attributed to AGEs. AGEs causes proteins to cross-link, interfering with their processes and causing inflammation and pain. This process is accelerated when a person is insulin resistant or diabetic, due to high levels of blood sugar and insulin. That is why there are so many degenerative diseases associated with diabetes and insulin resistance. Glycation also triggers a vicious cycle so that high blood sugar triggers AGEs, which in turn triggers high blood sugar levels, causing more and more cellular degeneration. Glycation is also the process of browning foods at high temperatures. That is why it is not healthy to eat burnt foods like BBQ foods, especially when they are cooked with sweet BBQ sauces. New research states that it is healthier to cook foods quickly (like stir-fries and steamed foods) rather than roasting, baking or barbequing foods. (Note: Stir-fries are good, but not when we include sweet sauces like teriyaki sauce on them.) Glycation is also happening when we bake desserts and sweet foods, especially when these foods are highly processed. Again, eliminating excess carbohydrates, especially sugars and highly processed high GI carbohydrates, helps to prevent AGEs. When you are insulin resistant or diabetic, eating too much sugar or high GI carbohydrates triggers high blood sugar levels. This triggers a release of insulin to clear the glucose out of the blood into the muscles, however, with insulin resistance, this process doesn't work very well. This means the body has to release a large amount of insulin to clear the glucose out of the blood. High levels of circulating blood sugar and insulin contributes to fat storage and inhibits fat burning. This means it is much easier to gain weight and very difficult to lose weight. Geraldine Richard 2016 www.weightloss-dietfree.com 30 High insulin levels also trigger the liver to produce bad cholesterol and high triglyceride levels, which increase the risk of heart disease and many other lifestyle diseases. Eating a diet high in sugar also decreases bone density and causes osteoporosis. Drinking a lot of soft drinks (even sugar free) also decreases bone density. So as you can see, eating a diet high in sugar and highly refined carbohydrates can be very aging. So how do we prevent AGEs and AGEs related degeneration? 1. Of course, the first line of defense is to reduce sugar and highly refined carbohydrate consumption. 2. Another powerful strategy is to increase your intake of Alpha lipoic acid, either in the foods you eat or as a supplement. Alpha lipoic acid is a powerful anti-oxidant and antiinflammatory, protecting you from free radical damage. It helps to prevent glycation and may even reverse the process. It boosts energy production in your cells and helps the body to metabolise and burn off the sugar, preventing its buildup. Good food sources of alpha lipoic acid are beef, broccoli, dark green leafy vegetables like spinach and collard greens, tomatoes, Brewer's yeast, kidney, liver and heart organ meats. (Of course, supplementation of 25 to 50gr.up to about 100 gr. per day gives you more of this antioxidant than can be had by eating food.) ALA helps to protect the mitochondria and boosts glutathione levels, which in turn supports liver detoxification and the immune system. It also helps to prevent nerve degeneration. 3. Another supplement that is good to take, especially in conjunction with ALA is Acytyl L-Carnitine. Both these supplements help to prevent glycation and are also antiinflammatory. 4. Increase your anti-oxidants to fight Free Radical production. (See Free Radical section for a list of powerful anti-oxidants) 5. Research also shows that Green Tea is not only a powerful anti-oxidant, it may also inhibit glycation and AGEs. 6. Omega-3 essential fatty acids are also known to prevent glycation. Geraldine Richard 2016 www.weightloss-dietfree.com 31 7. Limit browned or charred foods, especially roasts and barbequed meats, and don't add sweet sauces to stir-fried foods. 8. Get regular, moderate exercise, at least 30 to 45 minutes every day. 9. Increase your intake of whole natural foods and decreased your intake of refined foods. 2.7 Hormonal Imbalances This is another major factor in aging. As we age, it’s normal that our hormone function declines. This is characterized by lower energy levels, fatigue, lowered sex drive, bone loss and loss of elasticity of the skin … to name but a few. The endocrine system is what produces hormones and it is important that we support hormone function through our nutrition, exercise, and stress reduction practices. High levels of stress exhaust your endocrine system and compromise hormone function. This is especially true of the adrenal glands, which handle stress by releasing the stress hormones adrenalin and cortisol. One way the adrenal glands become exhausted is when your blood sugar level fluctuates constantly through eating too much high GI refined carbohydrates. (This is caused when blood sugar plummets and the body releases adrenal hormones that trigger the liver to release stored glucose.) 2.7.1 Hormones That Promote Anti-Aging The lack of exercise and poor nutritional diets that are so prevalent in our society are key elements in the decline of these hormones, and this in turn speeds up our aging process. Keeping these hormones balanced and healthy helps to defy the aging process. Which hormones play the most important part in our aging process? … 1. Human Growth Hormone 2. Adrenal Hormones 3. DHEA Hormone 4. Thyroid Hormone 5. Melatonin Hormone 6. Serotonin & Beta-endorphin Hormones 7. Estrogen & Progesterone Hormones Geraldine Richard 2016 www.weightloss-dietfree.com 32 There is a lot of on-going research on the effects of these hormones and how, if your hormone levels are decreasing, taking hormones can reverse the aging process. Because there is still so much controversy surrounding these research studies, with both sides citing research to back up their claims, I think we should err on the side of caution until more conclusive research has been done. As such, I think it’d be better to find natural and safe ways of increasing these hormone levels through diet and exercise and natural supplements of vitamins and amino acids rather than taking actual hormones. All the above hormone levels can be increased through natural methods except thyroid hormones. It is true that in cases where your thyroid levels are low because of low levels of iodine, taking kelp supplements that are high in iodine can increase thyroid levels. But in western society, it is unusual to have hypothyroidism caused by low levels of iodine because our diets usually include a high level of iodized salt. If your doctor finds you have low levels of thyroid hormones, he will prescribe the appropriate thyroid medication to correct the problem. It is very important to consult a physician to run the appropriate tests if you think you may have a problem with low thyroid levels. 2.7.2 Human Growth Hormone Human growth hormone is the hormone that is prevalent during our growing years and is the driving force behind bone growth and muscle growth … it is essential for building protein, tissue repair, keeping our hair, skin and nails healthy and strong and for burning fat. Human growth hormone is a powerful anti-oxidant that prevents the tissue destruction caused by free-radicals … and it repairs and regenerates damaged cells, helping to defy aging. Other important functions of human growth hormones are … Increased sexual vigor and drive, Increased fat-burning capabilities, Improved immune function, Increased bone density, Increased muscle mass, Geraldine Richard 2016 www.weightloss-dietfree.com 33 Improved sleep, and Reduction of wrinkles, sagging skin and even cellulite As we age, our levels of human growth hormones decline … which is why we experience lowered sex drive, less energy and vitality, decreased immune function, decreased muscle mass and bone density and increased wrinkles as we age. How do we increase human growth hormones naturally and safely? Intense aerobic exercising and weight-lifting is an important way to increase this hormone. Foods high in amino acids that enhance this hormone’s production are cashews, rolled oats, cottage cheese, sunflower seeds, lentils, spinach, almonds, soybeans, and mung bean sprouts. Some vitamins and supplements that trigger production of growth hormones are: Chromium Picolinate Arginine (Amino Acid) GABA B-Complex Vitamins which include Niacin 2.7.3 Adrenal Hormones As mentioned before, it is imperative that we support our adrenal glands and help them to cope with the overload of stress that our western society places on us every day. The adrenal glands secrete the stress hormones that help us to deal with stress, as well as secreting hormones that trigger the release of stored glucose when our blood sugar levels drop. Adrenal exhaustion is very common given our current lifestyle. Some symptoms of adrenal exhaustion include: Lightheadedness, fainting, dizziness Lack of mental alertness, confusion, mental fogginess Fatigue Chronic yeast infections Hypoglycemia Tendency to startle easily Indigestion, heartburn Heart palpitations Irritable Bowel Syndrome Bright lights hurt eyes Cravings for sweet and salty food Lack of thirst Geraldine Richard 2016 www.weightloss-dietfree.com 34 When our adrenal glands don’t function optimally, they secrete less DHEA (dehydroepiandrosterone), a hormone used to produce testosterone and estrogen. This results in a decreased production of estrogen and testosterone. Research has shown that decreased testosterone levels in men can result in erectile dysfunction and lowered sperm count. Another very important benefit of increased levels of DHEA is improved sexual vitality. When stress levels are increased, DHEA is decreased and sexual vitality is impaired and the libido is suppressed. Taking the following supplements helps to support our adrenal glands, which in turn promotes an increase in DHEA production: B-Complex Vitamins, Vitamin A, C & E Zinc Magnesium Coenzyme Q10 Pantothenic Acid (Vitamin B5) Flaxseed Oil (or ground flaxseeds) and Evening Primrose Oil 2.7.4 DHEA Hormone There is much on-going research to study the effects of the hormone DHEA on the aging process of the body. DHEA is a hormone produced by the adrenal glands, and as such, when levels of DHEA are elevated, it is easier to cope with stress. As with most hormones, DHEA levels naturally decrease as we age. Researchers are studying the effect of decreasing DHEA levels … in particular they are studying the increased risk of diseases like cancer, heart disease, obesity and loss of muscle mass when DHEA levels go down. What effect does stress have on DHEA levels? … Stress is a common occurrence in our daily lives. It is becoming more and more the “norm” for people to be under constant stress from various sources such as their jobs, relationships and finances. When we are under stress, the adrenal glands release the stress hormones (particularly adrenalin and cortisol) to cope with the stress. Insulin resistance plays an important role in declining levels of DHEA, because as insulin levels rise in the body, DHEA levels Geraldine Richard 2016 www.weightloss-dietfree.com 35 decrease. That’s why reducing sugar and insulin has such a profound anti-aging effect: stabilising blood sugar levels and reduces insulin levels results in naturally boosting DHEA levels and reducing stress levels. Some ways of coping with stress and boosting DHEA levels are … 1) Using methods of stress release such as meditation, prayer, yoga, tai chi, and walks in nature … even petting animals is known to reduce stress. Getting enough sleep is also very important in coping with stress. 2) Using exercise and nutrition to combat the effects of stress in your life. Exercise and nutrition are the most effective ways of reversing loss of muscle mass and rebuilding muscle mass. Essential fatty acids are used as the building blocks to produce DHEA. (Exercise also triggers human growth hormone which helps to build up muscle mass.) 3) Supporting the adrenal glands through supplementation is also very important. (See the suggested supplements above in the “Adrenal Hormone” section) Another very important benefit of increased levels of DHEA is improved sexual vitality. The adrenal glands produce DHEA, which is used to produce the male and female sex hormones estrogen and testosterone. When stress levels are increased, DHEA is decreased and sexual vitality is impaired and the libido is suppressed. Also … DHEA has an anabolic effect, increasing muscle mass & lean body mass, which increases metabolism and increases fat-burning. Exercise stimulates DHEA production Increased DHEA increases energy and vitality Soy products increase production of DHEA hormone Diets rich in Omega-3 and Omega-6 essential fatty acids provide the building blocks required to manufacture DHEA (and other hormones). This means eating nuts, seeds, avocado, cold-water fish, olive oil, and flaxseeds help to increase levels of DHEA in the body. Decreasing stress levels helps to increase DHEA levels Increasing DHEA levels enhances immune system function and inhibits free-radical production. Studies are being conducted to explore the possibility that increasing DHEA can decrease the risk of diseases like cancer, heart disease, osteoporosis and Alzheimer’s disease. Geraldine Richard 2016 www.weightloss-dietfree.com 36 So as you can see, DHEA has a powerful effect on aging and the best ways to boost DHEA naturally are to follow a healthy, balanced nutrition plan and exercise regularly, as well as managing stress in your life. 2.7.5 Thyroid Hormone The thyroid gland is situated in the front part of your neck, just below the Adam’s apple. The main function of the thyroid gland is to regulate metabolism, as well as temperature control and hormones. Hypothyroidism is the term used for an under-active thyroid, euthyroidism is a normal thyroid and hyperthyroidism is an overactive thyroid. Hypothyroidism causes your metabolism to slow down and often results in weight gain and makes losing weight difficult. Our hormones, including thyroid hormones, affect nearly every system in our body so any imbalance in the thyroid gland can have repercussions felt throughout our body including our immune system, energy levels, sex drive, muscle and joint flexibility and emotions. Even a mildly under-active thyroid will exhibit many different symptoms. The more common symptoms include: fatigue low energy levels needing more than eight hours sleep cold hands and feet overweight or difficulty losing weight reduced sex drive headaches depression poor concentration and memory mental sluggishness and absent-mindedness problems focusing high cholesterol trouble swallowing pills dry hair, brittle nails pale skin hair loss and premature graying hypoglycemia Geraldine Richard 2016 www.weightloss-dietfree.com 37 heart palpitations muscle spasms constipation auto-immune conditions such as diabetes, lupus, rheumatoid arthritis and Candida If you suspect that Impaired Thyroid Function may be at the root of your problems, ask your physician to test your thyroid function. Keep in mind, however, that often the standard thyroid tests will show results in the medically defined “normal” range even though you may exhibit clear symptoms of hypothyroidism. If this happens to you, you may need more extensive testing to substantiate your condition. A test you can do yourself at home is measuring your Basal (underarm) temperature first thing when you wake up in the morning. Place the thermometer under your armpit for ten minutes and do this for 3 – 5 mornings to get your average temperature. For women, doing this during menstruation gives the most accurate readings because your temperature rises during ovulation. If your temperature is consistently below 36.5o C or 97.8o F your thyroid may possibly be under-active. Physicians have used this method of testing for many years. 2.7.6 Melatonin Hormone Melatonin is the hormone that regulates our body’s rhythms of sleep and wakefulness. Research done on body rhythms puts forth the supposition that melatonin is responsible for the major human growth cycles like puberty, reproductive cycles and menopause. Studies show that melatonin levels decrease as we age, triggering the aging process. (For instance, research is studying the possibility that as the melatonin levels decrease as we age, this may trigger the adrenal glands to slow down their production of estrogen, which in turn triggers menopause.) This has prompted research into the possibility that increasing levels of melatonin can reverse the aging process. The amino-acid tryptophan is used to synthesize serotonin, which is later converted into melatonin … therefore it can be supposed that if we increase our levels of serotonin, then our levels of melatonin will also raise. Geraldine Richard 2016 www.weightloss-dietfree.com 38 It is not advisable to take melatonin supplements due to the lack of research of the possible side effects and effects of long-term usage. It is known that melatonin may interact with different types of medication, including hormone replacement therapy. There are also many conditions that may be adversely affected by melatonin including high blood pressure, heart disease, and certain autoimmune diseases. A safe and easy way of increasing melatonin naturally is by sleeping in a darkened room or by wearing a sleep mask. The darkness triggers the release of melatonin; even a streetlight or moonlight streaming into the room can decrease the amount of melatonin produced. Alcohol consumption also interferes with the release of melatonin. Studies are exploring the possibilities that increasing levels of melatonin can produce the following benefits: 1. Enhanced immune system function by increasing levels of anti-bodies which fight infections and diseases 2. Studies have shown that melatonin is a very powerful antioxidant that is very successful in eradicating free-radicals. 3. By reducing free-radicals, melatonin plays a part in protecting our DNA, which is very susceptible to free-radical damage. It is also thought to protect our DNA by helping it to repair any anomalies before they have a chance to damage our tissues. 4. Melatonin is thought to improve sleeping patterns in insomniacs, which has a profound anti-aging effect given that much healing, tissue repair and rejuvenation and regeneration happens during sleep, so the better we sleep, the more energetic and younger we look and feel. 5. Melatonin is credited with improving jet-lag. 6. Research is being conducted to study the use of melatonin to treat cancer, arthritis, and heart disease. 2.7.7 Serotonin & Beta-Endorphin Hormones Have you noticed that you are particularly drawn to sweets, especially if you eat sweets on a regular basis? There are people who find that eating sweets, especially high GI refined carbohydrates like cakes, doughnuts and pies, triggers intense cravings for more sweets. These people have an intolerance to high GI refined carbohydrates combined with sugar. This means that your body doesn’t process high GI refined carbohydrate sweets as well as someone who has no Geraldine Richard 2016 www.weightloss-dietfree.com 39 problem with sugar metabolism. (You may also find the same reaction from eating high GI refined carbohydrates that don’t include sugar, like white bread and wholemeal bread.) People who are sugar intolerant have different brain chemistry than people who have no problem with high GI refined carbohydrates. When they eat high GI refined carbohydrates, their bodies release a larger amount of insulin than so called “normal” people do. This in turn clears the blood glucose out of the blood stream very quickly, which produces a state of hypoglycemia or low blood sugar, which in turn triggers food cravings, especially for high GI refined carbohydrates. People who are sugar intolerant (particularly alcoholics or children of alcoholics) have naturally low levels of serotonin in the brain. So called “normal” people have adequate levels of serotonin in the brain which means they can easily control impulses to eat sweets, starches and alcohol (they don’t usually have to deal with food cravings and where sweets are concerned they can “take it or leave it”). The low levels of serotonin in “sugar addicts” cause intense high GI refined carbohydrate cravings that are very difficult to ignore. In particular, these food cravings trigger impulse eating that is difficult to control with willpower alone. When the level of serotonin in the brain is at an ideal level, you feel relaxed and at peace with the world and yourself. When your levels are too low, you are no longer relaxed and have very little willpower to say no to the increased level of high GI refined carbohydrate cravings and impulsive eating patterns. Low levels of beta-endorphin produce similar reactions. Your ability to cope with problems is decreased and negative emotions such as anger, anxiety, depression and paranoia are increased. These negative emotions are based in physiological imbalances of brain chemicals and don’t improve with counseling. Beta-endorphin increases positive emotional stability including enhanced self-esteem, self-confidence and generally feeling comfortable with your place in the world and your ability to cope with life’s difficulties. Just a few natural ways of increasing betaendorphin are exercising, meditation, music, laughter and prayer. Geraldine Richard 2016 www.weightloss-dietfree.com 40 2.8 How Does Stress Accelerate Diabetes … and Cause Weight Gain? Stress has a very powerful negative influence on weight. In this day and age it is impossible to live without stress, but it is possible to learn how to cope with stress so that we can remove its negative impact on our health. Stress generates a physical response (accelerated heart rate and blood pressure, sweating, rapid breathing, tense muscles, butterflies in stomach, etc.) to a real or imagined threat as your body prepares itself for “fight or flight”. If you have been coping with high levels of stress in your life, then one side effect of this stress that most people don’t relate to is that stress can make you gain weight and gain fat! When you are under stress, your body releases cortisol. One of the jobs of cortisol is to trigger the liver to release stored glycogen and fatty acids to prepare the body’s muscles for “fight or flight”. This release of stored glycogen triggers the insulin response and in the person who is insulin resistant or diabetic, it sets off a chain reaction in the body. The insulin clears the glucose out of the blood, which drops the blood sugar level which triggers the brain to send out a signal to the body to eat by way of food cravings, which in turn raises blood sugar which releases insulin, which starts the process all over again. This vicious cycle is triggered by many things which increase blood sugar and as time goes on, the insulin resistance gets worse until the body’s cells refuse to take up the glucose, resulting in diabetes. Also, sharp fluctuations in blood glucose levels trigger the adrenal glands to secrete adrenalin in order to facilitate the release of glycogen. When this happens over the long term, adrenal exhaustion occurs which impairs our stress-coping abilities. When the muscles don’t use the glycogen and fatty acids, it is then stored as fat, usually in the abdominal area because it is easier accessed when it is needed. As a matter of fact, the fat cells in the abdominal area have more cortisol receptors than other areas and as Geraldine Richard 2016 www.weightloss-dietfree.com 41 such are one of the first areas the body will deposit fat that is being stored due to excess cortisol production. Because the cortisol is still circulating in continues to trigger the release of stored triggering your appetite with food carbohydrate foods to replace the glycogen. vicious cycle that is hard to break. the bloodstream, it glycogen as well as cravings for high This in turn triggers a The more stressed you are, the greater the chances are that your body will try to store up as much fat as it can in order to cope with future stress. So why is it a bad thing to deposit fat in the abdominal area? Because studies have shown that fat stored in this area increase your risk of many diseases like heart disease, high blood pressure and diabetes. This is one good reason why it is so important to learn to manage your stress levels. But how you manage it is also very important. For example, when some people are stressed out, they incorrectly think that things like smoking, drugs, alcohol, or even coffee will help them to cope with the stress. Unfortunately, these things end up exacerbating the problem and keep you trapped in the vicious cycle. Why? Because all these things actually trigger cortisol production, as well as other stress hormones and chemicals. This in turn perpetuates the vicious cycle by triggering the release of stored glycogen and fatty acids, followed by food cravings. 2.8.1 What are some other health conditions that are affected by Stress? Insulin Resistance. When you are under stress, your body releases cortisol. One of the jobs of cortisol is to trigger the liver to release stored glycogen and fatty acids to prepare the body’s muscles for “fight or flight”. This release of stored glycogen triggers the insulin response and in the person who is insulin resistant, it sets off a chain reaction in the body. The insulin clears the glucose out of the blood, which drops the blood sugar level which triggers the brain to send out a Geraldine Richard 2016 www.weightloss-dietfree.com 42 signal to the body to eat by way of food cravings, which in turn raises blood sugar which releases insulin, which starts the process all over again. This vicious cycle is triggered by many things which increase blood sugar and as time goes on, the insulin resistance gets worse until the body’s cells refuse to take up the glucose, resulting in diabetes. Also, sharp fluctuations in blood glucose levels trigger the adrenal glands to secrete adrenalin in order to facilitate the release of glycogen. When this happens over the long term, adrenal exhaustion occurs which impairs our stress-coping abilities, as well as aggravating menopause symptoms because the adrenal glands secrete the sex hormones estrogen and progesterone. Cholesterol. Interestingly enough, all the stress hormones and sex hormones are made from cholesterol, so maintaining the proper balance of good and bad cholesterol in the body is important. (That explains why people on cholesterol-lowering medication often complain of a decreased sex drive.) The majority of cholesterol is manufactured in the liver so it is important to maintain healthy liver function. Impaired liver function interferes with the manufacture of cholesterol, resulting in the adrenal glands producing less of the sex hormones including estrogen and progesterone. Adrenal Exhaustion and excessive stress also decreases levels of DHEA. Allergies / Food Intolerances. Adrenal exhaustion can also trigger allergies / food intolerances because adequate levels of the stress hormones block the histamine response to allergens. When the adrenal glands are exhausted, there is not enough production of the stress hormones to do this. Increasing your intake of Vitamin C can also help with Adrenal Exhaustion. Immune System. But the worst effect of stress on the body is that stress suppresses immune function, which affects every aspect of our health and wellness, leaving us wide open with no defense against diseases. Other various symptoms. Prolonged exposure to stress causes the body to be in a constant state of preparation, but Geraldine Richard 2016 www.weightloss-dietfree.com 43 it seldom gets the chance to release these physical responses by taking real action. This in turn causes many physical symptoms of illness such as impaired digestion (flatulence and belching, constipation, diarrhea and heartburn), heart palpitations, decreased sexual desire, and muscle tension, to name but a few. So as you can see, stress is a much more important aspect of our health than people give it credit for. Excessive stress levels can have a very negative effect on our health, weight, immune system … basically it affects every part of our lives. So it is important for us to learn how to manage stress. 2.9 Caffeine The old adage, “everything in moderation” is quite true, especially where caffeine is concerned. It’s fine to drink caffeine in moderation, as long as it doesn’t become an addiction. Too much caffeine has a truly negative effect on your health. It is quite well known that caffeine is a central nervous system stimulant, as well as a diuretic. Because caffeine is a diuretic, it increases the output of urine. This in turn increases the excretion of calcium, which can increase the possibility of osteoporosis. Too much caffeine is also known to cause dehydration, trigger heart arrhythmias and heart problems. A healthier alternative to drinking coffee is to drink herbal teas or green tea. Green tea is an especially good option due to the high anti-oxidant properties in green tea. 2.10 High Cholesterol & Triglycerides High Cholesterol and High Triglycerides are a definite indication of poor health and an acceleration of the aging process. Contrary to what most people think, most of the cholesterol in our bodies is manufactured in our liver rather than coming from the foods we eat. And the amount of cholesterol that is produced in our liver is mainly determined by the state of our health, lifestyle and eating habits. It is not so much that eating certain foods that are high in cholesterol Geraldine Richard 2016 www.weightloss-dietfree.com 44 increases our cholesterol levels, but rather that eating junk food and leading a sedentary lifestyle interferes with optimal liver function, which in turn interferes with optimal cholesterol production. So the best way to improve anti-aging through improved cholesterol production is to live a healthy lifestyle eating nutritious food and exercising regularly. 2.11 Sun Exposure Sun exposure increases aging in 2 ways… Firstly, sun exposure affects the appearance of your skin and damages the elasticity and moisture levels, increasing the appearance of wrinkles, fine lines and age spots. As time goes on, the sun’s ultraviolet (UV) rays damage the elastin fibers in the skin, causing the skin to stretch and sag. As you age, your skin loses its elasticity and ability to snap back after stretching, triggering fine lines and wrinkles. Sun exposure also robs your skin of moisture, leaving your skin dry, flaking and leathery in appearance. Sun exposure also causes increased freckling, increased pigmentation discoloration, and small blood vessels under the skin to dilate. Secondly, sun exposure increases your chances of developing skin cancer, which obviously not only affects your outward appearance with tumours and unsightly moles, but it also decreases your lifespan due to the spreading of skin cancer to essential organs like your liver, brain, lungs, etc. Of course, the best course of action is to try to avoid prolonged exposure to the sun and use sunscreens and cover up as much as you can, or as the saying goes … Slip, Slop and Slap! Slip on a shirt, slop on sunscreen and slap on a hat! 2.12 Dehydration It is quite common to hear about the importance of drinking water for health, and yes, it is very important. In today’s society, most people drink coffee and soft drinks which actually rob your body of hydration. Geraldine Richard 2016 www.weightloss-dietfree.com 45 It is extremely important to try to increase your intake of sugar free drinks like herbal teas, fruit juices, vegetable juices and of course, the best of all, water. The medical community recommends a minimum of 8 to 12 cups of water or natural juices and herbal teas. Dehydration causes many health problems including dry skin, dry hair, dry and brittle nails, constipation, problems with your liver, kidneys and blood pressure and circulation. In particular, if you do not drink enough water and instead drink too much sugar-laden drinks and alcohol, you will trigger many health problems and increase your aging process ... plus, of course, in most cases this will cause weight gain, which again triggers health problems and increase aging. 2.13 Candida increases the aging process So what is Candida? Candida is a yeast infection that has grown out of control because the good bacteria that keep it in check have been destroyed by things like antibiotics or Birth Control pills. When the Candida has overgrown and outnumbered the good bacteria, they trigger many different symptoms, mainly due to the fact that the Candida has sent root-like structures (called rhizoids) through the intestinal walls, leaving microscopic holes. These holes allow toxins to leak through the intestinal walls into the bloodstream. Once this happens, it triggers a syndrome called Leaky Gut Syndrome, which again has many of the same symptoms as Candida. The most effective Candida Cleanse ... eradicates or kills the Candida detoxifies or eliminates the dead Candida from your body so that the toxins don't get re-absorbed increase the good bacteria in your intestines so that they can prevent the Candida from multiplying out of control again heals the intestinal walls of the microscopic holes caused by the Candida. These holes trigger a condition called Leaky Gut Syndrome (you can read more about this in the Detox Programs. Geraldine Richard 2016 www.weightloss-dietfree.com 46 The thing that a lot of the Candida programs on the market forget is that it is not only important to do a Candida Cleanse, but it is essential to re-populate the intestines with good bacteria so that the Candida don't grow out of control again. And just as important is to heal these microscopic holes in the intestinal wall so that the toxins don't get into the blood stream and create many different health problems, inflammation and food intolerances. If you've had Candida for a while, I'm sure you know what I mean. Candida overgrowth can cause many different annoying symptoms. One of most common causes of Leaky Gut is Candida. Candida is a yeast-fungal organism, whose roots grow into and through your intestinal tract looking for food. These roots break through the intestinal lining and cause the leaky gut! As with many other health conditions, symptoms of yeast infection are a clue that your body is suffering from different imbalances, which in turn can trigger many off-shoot conditions. These off-shoot conditions often form a vicious cycle where weight gain is usually one of the unfortunate results. In particular, the symptoms of yeast infection that affect weight gain the most are food cravings and digestive problems, especially Leaky Gut Syndrome. Candida thrives in an acidic environment that is low on nutrients. In particular, make the environment more alkaline by eating more vegetables, and the Candida find it difficult to survive. Candida thrives on foods high in sugar and carbohydrates, like candy, sweets, chocolate, pastries, cakes and even bread. By following the Candida Cleanse Detox Diet, you will be eliminating the foods that Candida lives on and increasing foods like vegetables, which help to eradicate the Candida. 2.14 How Does Inflammation Affect Aging … and How to Reduce It! The anti-aging strategies in this book are based on sound nutrition and getting back to basics and trying to reduce the chemical impact of our environment on our bodies. Geraldine Richard 2016 www.weightloss-dietfree.com 47 The more you can support your body and try to detoxify it of toxins, especially from the foods you eat, the better chance your body has to heal itself of the wide-spread inflammation that is triggering the pain, fatigue and aging. And another main focus of this antiaging program is that it concentrates on reversing Essential Fatty Acid Deficiency by making sure you get enough healthy Essential Fatty Acids in your diet. The healthy Essential Fatty Acids are the Omega-3 and Omega-6, but you have to make sure you try to increase the Omega-3 because it is rather easy to get Omega-6 in our modern day diet. Many people are so concerned with losing weight or not gaining weight that they drastically reduce the amount of fat in their diet. And although it is important to reduce "bad" fats, it is equally important to increase "good" fats in your diet. As a matter of fact, new research is pointing to a lack of healthy Essential Fatty Acids as a possible trigger for inflammation and aging. Many people will favourably react to increasing healthy EFAs in their diet and will notice a decrease in pain and inflammation. As a society, we have to change our attitude towards food. We should be looking at food as a fuel for our bodies and strive to eat the most nutritious foods we can to act as building blocks to build a healthy body, rather than just eating foods that we think “taste good”. And interestingly, in many cases, we don’t actually really even have an accurate idea of what tastes good anyway. Our tastes change over time. I love to eat sweets, and yet if I go for a certain length of time without eating sweets, the next time I eat something sweet, I will find it to be too sweet, almost sickeningly sweet! And yet, if I continue to eat it, it won’t seem so sweet anymore. So, yes, nutrition does play an important part in reducing inflammation and aging and if you eat a diet that is high in nutritious foods and also take supplements to make up for any deficiencies, you will naturally detoxify your body and support the many intricate systems that determine your health and free you from pain and inflammation. Geraldine Richard 2016 www.weightloss-dietfree.com 48 2.14.1 Inflammation and Environmental Toxins Inflammation, especially chronic systemic inflammation (which means affecting your entire body), also plays a big part in aging. The two often go hand in hand, although it can be difficult to ascertain which came first. So what problems does inflammation cause? Inflammation triggers many different health conditions like arthritis, digestion problems, asthma, leaky gut, fibromyalgia, food intolerances and allergies and it now being thought that inflammation plays a key role even in conditions like heart disease and cancer, and yes, you guessed it … obesity. (And the more fat you have, the more inflammation you have … another never-ending vicious cycle.) This is an extremely important part of the puzzle that most of the diets out there do not take into account. Most diets propose that weight gain is simply a matter of balancing the number of calories eaten against the number of calories burned off, and as I’ve said before, this is a much too simplistic view of weight gain. Our bodies are much more sophisticated than that. In particular, the hormone Leptin, amongst other hormones, plays a very important part in balancing our weight. And inflammation also plays a very important part in this delicate balance. There are many different things that can trigger chronic system-wide inflammation in the body, but one of the biggest causes is toxic overload, caused by eating processed junk food, food that is high in chemicals, preservatives and additives, and food that is high in sugar and fat content. And surprisingly enough, even eating so-called “low-fat diet food” can also exacerbate this problem, because most of these foods are very low in vitamins and nutrients and very high in chemicals and sugar. (That's why following a Liver Detox Diet is so great ... unlike these low-fat diets, this program encourages you to eat healthy fat, especially Omega-3, which in turn helps to decrease pain and inflammation. Definitely a "win-win" situation!) Toxic overload is also a by-product of living in our 21st Century world with all the pollution we are surrounded by. We are assaulted by chemicals in the air we breathe, the water we drink and in everything around us. Geraldine Richard 2016 www.weightloss-dietfree.com 49 Our bodies work extremely hard to detoxify us of all these chemicals. Our detoxification pathways eliminate as many toxins as they can through our bowels, kidneys, liver, lungs and even our skin. But with the high levels of toxins assaulting us every day, our bodies cannot eliminate them all. Our survival mechanisms are very strong and these toxins are actually poisons to our body, so in order to survive our body stores away these poisonous toxins in the only place that is safe to store them until we have a chance to eliminate them through our detoxification pathways. And this storage place is in our fat tissues. When we get caught up in this vicious cycle of weight gain and toxic overload, the body stores more and more of these toxins in our fat cells and we create more and more fat cells to use as toxic storage sites. Unfortunately, the fat cells that store these toxins usually reach a point where the cell becomes very unstable and begin to leak and break open. When this happens, white blood cells called macrophages are called in to clean up the mess. These macrophages are the immune system’s scavengers or “garbage collectors”. Sounds good so far, but unfortunately, it doesn’t stop there. Once these macrophages are in the fat cell, they trigger inflammatory chemicals (like pro-inflammatory cykotines, tumor necrosis factor-alpha TNF-alpha, interlukin 6 and Creactive protein) and these inflammatory chemicals actually interfere with our built-in mechanism to speed up metabolism and burn off fat. Once this happens, that delicate balance is destroyed and we are caught in an endless loop of slow metabolism, fat-storage, increased food cravings, hunger and increased appetite and of course the end result of this is endless weight gain and acceleration of the aging process. And, as if the weight gain were not enough to contend with, a serious by-product of all this is chronic system-wide inflammation. This inflammation causes many, many health problems including asthma, bronchitis, fibromyalgia, swelling, bloating, water retention, Geraldine Richard 2016 www.weightloss-dietfree.com 50 nerve damage, digestive problems, susceptibility to catching colds, flus and viruses, and much more. If you are suffering from chronic system-wide inflammation it will affect every part of your body. Your immune system will be working overtime trying to cope with putting out all these internal fires and as time goes on, you will get sicker and sicker. I think inflammation is a major reason why we are faced with an epidemic of obesity and life-style diseases like diabetes, insulin resistance, syndrome x, heart disease, accelerated aging and much more. We may be living longer than we ever have in our history, but I don’t believe we are living those extra years with a high quality of life. I know that in my personal case, the last 25 years have been extremely difficult. I have battled with yo-yo dieting and many health problems including digestive problems, food intolerances, food cravings especially for sugar, increased appetite, swelling, bloating, water retention, hair loss, hot flashes, memory problems and mental fogginess, fatigue, insomnia, fibromyalgia, and peripheral neuropathy in my feet that causes a very painful burning sensation and numbness in my toes. (And this is only a partial list! There are actually too many symptoms to list!) What I noticed was that when I developed the Fatty Liver Detox Diet, that all these symptoms improved and most disappeared. And I not only lost weight, but my food cravings stopped, my hunger stopped and I was able to eat normally without feeling hungry all the time. I have also included a list of anti-inflammatory foods that I encourage you to eat as many of as you can. These foods are a natural defence program against inflammation and will boost the detoxification power of the Detox Diet For Fibromyalgia. The Fatty Liver Detox Program is focused on reducing the inflammation in your body that in many cases triggers the pain. There are many foods that reduce inflammation and many foods that increase inflammation. Geraldine Richard 2016 www.weightloss-dietfree.com 51 This program has been formulated to take advantage of these foods in a safe and natural way. The reason why these foods are Anti-inflammatory are because they decrease the acidity in your body and increase its alkalinity. There are many alkaline foods that decrease inflammation. As a matter of fact, I have listed below some of the best Anti-inflammatory "Superfoods" I've found that reduce pain and inflammation... And yes, I've suffered from pain and inflammation myself, so I wanted to put this information in this free ebook so that, regardless of whether or not you wanted to try this program, you could start eating these foods and benefit from their inflammation-reducing capabilities. But please remember that it is not enough to eat these foods, but then continue eating junk food, because eating junk food will cancel out these benefits. Eating these foods in a well-balanced healthy diet will have the biggest impact on your health, and your pain levels... Best Anti-Inflammatory “Superfoods” Unsweetened Juice: Blueberry, cherry (especially tart), pomegranate, vegetable (especially carrot, celery, and beetroot) Tea: Green tea*, dandelion tea, ginger tea (add cinnamon to any tea to increase anti-inflammatory properties) Seeds and Nuts: Pretty much most seeds and nuts (not peanuts), but especially almonds, hazelnuts*, brazil nuts*, flaxseeds*, walnuts*, sesame seeds* and cashews Fruit: Most fruits, but the stars would be: apple*, kiwi*, pear, avocado, cherries (especially acerola or West Indian), pineapple*, guavas, pomegranates, oranges*, grapes*, nectarines*, rhubarb, lemons and limes, berries such as blueberries*, raspberries, cranberries*, and bilberries* Vegetables: Most vegetables, but especially carrots, celery, beetroot, collard greens, cauliflower*, pumpkin*, green beans, olives, sweet potatoes, onions*, garlic, spinach*, leeks, cabbage*, tomatoes*, bell peppers*, broccoli* and broccoli sprouts, brussel sprouts, bok choy and romaine lettuce. Geraldine Richard 2016 www.weightloss-dietfree.com 52 Fish: Most fish, but especially wild salmon*, rainbow trout, tuna*, mackerel*, clams and sardines* Spices: The best anti-inflammatory spices are black pepper, cilantro, cinnamon, licorice, mint, tumeric, garlic, ginger (both ground and fresh ginger root), parsley, rosemary, thyme, curry powder, cloves, cocoa, cardamom and basil My top ten picks: My favourites are: cinnamon, turmeric, garlic, ginger (both ground and fresh ginger root), (unfortunately I can no longer eat garlic or ginger as they are high on my list of food intolerances, but they are still excellent anti-inflammatory foods), salmon, flaxseeds, cherry, green tea, brazil and hazelnuts. *These foods inflammation also help to decrease pain as well as 2.15 Food Intolerances A very common side-effect of Inflammation is that the inflammation often triggers food intolerances and allergies. These food intolerances trigger many health conditions like asthma, bronchitis and leaky gut syndrome and very often cause various aches and pains, like fibromyalgia and peripheral neuropathy. And yes, these conditions definitely accelerate the aging process… When you eat food that you are intolerant to, the body reacts by attacking the food as a foreign substance. In the process, it also attacks our own tissues, which causes many health problems and symptoms. I have outlined below an excerpt from my e-book “How Leaky Gut Causes Weight Gain”. (This e-book comes free with each Detox Program.) Leaky Gut is another condition which forms a vicious cycle with food intolerances, inflammation and Leaky Gut … Many people are sensitive or intolerant to various foods that are commonly eaten and they don’t even know it. These foods may even be favourite foods that are eaten on a regular basis. People with food sensitivities exhibit a wide variety of symptoms including fatigue, digestive disorders (constipation, diarrhoea, flatulence, heartburn, burping, bloating), water retention, food cravings, headaches and migraines, skin rashes and eczema, sinus infections, nasal congestion, ear throat infections, ADD, ADHD, Geraldine Richard 2016 www.weightloss-dietfree.com 53 tantrums, irritability, bed-wetting, asthma, constantly clearing throat, muscle aches, and much more. There are different ways to test if you have food intolerances. One way is to follow an elimination diet for 4 weeks and then reintroduce the suspected problem foods one at a time to see if the symptoms reappear. If so, then you know that this particular food should be avoided in the future or eaten no more than once every 4 – 5 days, as in a rotation diet. (Some people who have food intolerances can’t tolerate the offending food at all, whereas other people can often tolerate the food as long as it is not repeated in a 4 – 5 day period.) In many cases, the offending food actually causes an allergyaddiction pattern. This is caused by withdrawal symptoms that are relieved when you eat the food again. Since you feel temporarily better when you eat the food, a vicious cycle is set up where you crave the food and never stay away from it long enough to overcome the withdrawal symptoms to see if you feel better when avoiding the food. The only problem with using an elimination diet to test for food intolerances, is that it is virtually impossible to identify the many different foods you may have a problem with, especially if Leaky Gut is what has triggered the intolerances. The best way to test food intolerances is to do a blood test where they actually test many different foods to see which ones trigger intolerances. This is not the same as a skin prick test for allergies. They tested for 90 of the most common food intolerances and I came back with 30 foods I had an intolerance to, ranging from mild to severe. I would never have been able to do an elimination diet that was this precise. I did do an elimination diet a while back, but I was only able to conclude that I had a dairy intolerance, which my blood test confirmed, but I also found out through the blood test that I have a severe intolerance to eggs, garlic and ginger which I would never have dreamed I had a problem with, as well as many other foods I had never suspected. There can be many causes of food intolerances, including hereditary, but a common denominator in many cases is the presence of Candida or yeast overgrowth. Geraldine Richard 2016 www.weightloss-dietfree.com 54 It is thought that the Candida damages the intestinal walls causing Leaky Gut Syndrome which allows toxins and incompletely digested food to enter the bloodstream causing food sensitivities and other problems, including depressed immune system. (Candida and Leaky Gut seem to have a bit of a “chicken and egg” syndrome happening, where it is hard to tell what came first, but regardless, it is often the case of where there is one, the other is not far behind!) When toxins and undigested food particles permeate the intestinal wall and get into the bloodstream, the immune system produces antibodies that attack these foreign substances called antigens. These antibodies in turn end up in the tissues and cause arthritic symptoms and inflammation, which are very common symptoms of aging. Research has shown a correlation between the increasing dysfunction of our digestive system as we age (particularly in the areas of leaky gut syndrome which permits more and more toxins to enter the bloodstream through weakened intestinal walls) and the increase of inflammatory diseases such as arthritis, inflammatory joint disease, rheumatism, fibromyalgia, myofascial pain and just general stiffening of the joints. The most common foods that cause allergic reactions are dairy products, wheat and gluten products, sugar and corn. Dairy products, especially milk, are mucus forming and inhibit optimal digestive health. Candida sufferers are also often sensitive to foods derived from or containing yeast or fungi such as bread, cakes, cookies, mushrooms, black tea, cheese, dried fruits, vinegar, pickled foods, monosodium glutamate or any fermented foods such as soy sauce, tamari, teriyaki, steak sauce or beer and alcohol. As you can see, all these symptoms and health conditions make us feel older than our actual age and increase the aging process. Counteracting this will make us feel younger, more vital, with lots of energy to do the activities we love. 2.16 High cortisol and stress What is Cortisol? Cortisol is one of the main stress hormones that is released by the Adrenal Glands when we are under stress. And not just the "fight or flight" type of stress, but also the everyday, chronic levels of stress that we are all under these days. Geraldine Richard 2016 www.weightloss-dietfree.com 55 More and more, our lives are filled with stress and sometimes seem to spin out of control. That is the main complaint that most people seem to have: everything is too fast nowadays and there never seems to be enough time to do everything we have to do! So how does Cortisol and stress trigger aging? Surprisingly enough, high levels of Cortisol and Stress have a lot in common ... both conditions have a lot to do with inflammation levels in the body. Cortisol is a glucocorticoid, which means that it effects the concentration of glucose in the blood, which in turn affects fat metabolism. During times of stress, cortisol triggers the glucose production in the liver. This is because in ancient times, stress usually meant you would have to run or fight off some threat. Nowadays, however, most of our daily stress is not the “fight or flight” type, but rather the ongoing stress of daily living and working. What this means physiologically is that as cortisol levels are kept in artificially high levels due to our lifestyle, the increased amounts of glucose travelling around our body end up being deposited into our tissues as fat deposits, especially in the abdominal area, since fat in this area can be accessed the fastest by our bodies in times of need. Ongoing elevated levels of glucose also predispose us to insulin resistance and diabetes, which again triggers fat to be stored rather than burnt off. This is because cortisol has the opposite effect of insulin: insulin’s job is to facilitate the entry of glucose into our cells and cortisol’s is to stop glucose entering our cells. This keeps our blood sugar levels high and when it doesn’t get burned up, it is then converted into fat for future use. On top of that, stress and cortisol shuts down other bodily functions that would interfere with the “fight or flight” response, in particular, it triggers the breakdown of protein (catabolism), which means your body does not engage in its normal activities of cell growth or repair. When this goes on for too long, many different health conditions and symptoms, including pain and inflammation occur. Geraldine Richard 2016 www.weightloss-dietfree.com 56 When you are under a lot of stress your body produces high levels of cortisol … Now, interestingly enough, cortisol does have a very positive job in all this and that is as an anti-inflammatory agent. This is very important, because cortisol is the main way our body tries to counteract the effects of inflammation and reduce inflammation. The problem however, happens when inflammation becomes chronic (as in Leaky Gut Syndrome), because this chronic inflammation is a physical stress on our body and it continually triggers the release of cortisol. Cortisol also causes stress to the digestive system by diverting blood away from digestion, because blood would be needed in a “fight or flight” situation. The intestinal wall continually replaces itself every 24 hours. This means that it uses more blood than any other organ, however, when the cortisol diverts blood away, then the intestinal wall will be starved for blood and will not be able to renew or repair itself properly and will be impaired. It is interesting that the medical community is finally acknowledging the importance of chronic systemic inflammation and more and more doctors are now testing for it. So what are the main causes of inflammation? Leaky Gut Syndrome would be one of the most prevalent causes, and this includes factors that may cause Leaky Gut Syndrome like NSAIDs (Non-steroidal Anti-inflammatory Drugs), aspirin, antibiotics, the birth control pill, food intolerances, candida, poor nutritional diets of junk food that is full of preservatives and chemicals and trans-fats. How does Leaky Gut Syndrome trigger inflammation? Mainly this is caused by the immune system targeting the toxins and partially digested food particles as foreign substances (or antigens) and attacking them, which as time goes on often triggers auto-immune diseases where the body is attacking its own tissues. It is also complicated by the fact that high cortisol levels suppress the immune system and makes it harder to do its job. Geraldine Richard 2016 www.weightloss-dietfree.com 57 On top of that, the body’s detoxification organs (liver, kidneys, lungs, skin, etc.) can’t keep up with the increased levels of toxins travelling around the body, which means these toxins get deposited in tissues, accelerating inflammation. This increased amount of inflammation triggers more cortisol to try to decrease inflammation. Higher levels of cortisol, especially at night, triggers insomnia, which means your body can’t repair itself during sleep as it should be. (The high cortisol usually causes you to wake up around 2:00 to 3:00 in the morning, while it can take you anything from one hour to several hours to fall back to sleep because your mind just won’t shut down.) The cortisol also triggers food cravings, especially for sweets due to insulin impairment, as well as salty foods, due to interfering with sodium / potassium levels controlled by the adrenal glands. This causes you to eat uncontrollably, which of course, causes weight gain. And let’s not forget that you can’t comfortably exercise because of the high levels of pain and inflammation you have, which of course again makes it harder and harder to control your weight! And we haven’t even looked at vicious cycles caused by Candida, Estrogen Dominance and hormonal imbalances, and much, much more. So what symptoms do high levels of cortisol and stress have in common? There are actually many symptoms that high levels of cortisol and stress have in common including inflammation, food intolerances, chronic fatigue, insomnia, foggy brain, digestive problems, fibromyalgia, Hypoglycemia symptoms, high blood sugar levels, insulin resistance and diabetes, increased thirst, impaired liver function and much more. Now, the flipside to high cortisol levels is adrenal exhaustion, as we will cover next… What is Adrenal Exhaustion? Adrenal Exhaustion typically happens after an extended period of time of continual stress and high cortisol levels, where the adrenal glands become overworked and exhausted. Geraldine Richard 2016 www.weightloss-dietfree.com 58 The first stage is where cortisol levels are high and DHEA is usually normal. The next stage is where the DHEA levels drop too low, but the cortisol still remains high. The final stage is where the adrenal glands are worn out and both cortisol levels and DHEA will drop too low. Is there a link between the adrenal glands, which produce cortisol and fibromyalgia? When your adrenal glands become exhausted and produce less cortisol, you will suffer from fatigue, sugar cravings, irritability, muscle weakness, difficulty exercising, suppressed immune system, increased susceptibility to infections and viruses and much, much more. (All of these symptoms and more are symptoms of low cortisol and fibromyalgia.) You will also find it very difficult coping with everyday stresses and become overwhelmed very easily. On top of that, you will also feel depressed and have feelings of helplessness and hopelessness. So what is the relationship between low levels of cortisol and stress? The relationship between low levels of cortisol and stress is inflammation. Cortisol is known as a natural anti-inflammatory. When you get to the point of adrenal exhaustion, cortisol levels drop to a very low level. This in turn triggers inflammation. Geraldine Richard 2016 www.weightloss-dietfree.com 59 3. Improve Health through Nutrition & Exercise 3.1 Follow one of the Diet Free … At Last! Detox Programs to Promote Anti-Aging! Following the principles of the “Diet Free … At Last!” Detox Programs goes a long way to promoting anti-aging due to its heavy focus on healthy eating and exercising. Each of the detox strategies promotes anti-aging, particularly since these strategies support the immune system and decrease free-radical production. Just a few things that make a big difference in the anti-aging process are... Following basic principles of healthy nutrition and exercising Taking supplements to make up for nutrition deficiencies and to help to decrease free-radicals Increasing the anti-aging hormones These things alone make a big difference in promoting health and strengthening your immune system ... increasing your lifespan, not only in years, but also in quality of life. How does the “Diet Free ... At Last!” Detox Programs promote antiaging? ... It promotes eating healthy, nutritious food including fruits, vegetables, fish and whole foods It recommends decreasing the consumption of processed foods and chemicals It eliminates food cravings It stops yo-yo dieting It stabilises blood sugar levels It increases Essential Fatty Acids It recommends decreasing trans-fats and junk food It encourages exercise It promotes taking Vitamins and Supplements when needed It reduces insulin and improves insulin resistance It increases levels of melatonin, serotonin and beta-endorphin through natural means It improves the immune system by eradicating Candida, controlling food intolerances, improving liver function ... and more It decreases free radical production It speeds up metabolism and fat-burning capabilities It lowers cholesterol and triglycerides to healthy levels It controls Type II Diabetes Geraldine Richard 2016 www.weightloss-dietfree.com 60 It supports and increases anti-aging hormones And much more All these points are powerful anti-aging strategies. Being able to reverse problems associated with aging such as … lack of energy and vitality, decreasing sex drive, muscle and bone loss, skin problems, dry skin, memory loss, weight gain, and increased risk of diseases like diabetes, heart disease and high blood pressure … may seem impossible ... But it's not... Imagine feeling strong, healthy, vital, and energetic ... with healthy skin, hair and nails ... and improved memory and concentration. It can be done... It just takes making the choice and commitment to live your life to the fullest ... by using the tools at your disposal ... and one of your most powerful tools in the anti-aging war is the “Diet Free ... At Last!” Fatty Liver Detox Program... 3.1.1 Eat Adequate Essential Fatty Acids Amazingly enough, many beauty problems such as dry skin, dull lifeless, thinning hair and brittle, splitting nails are caused by a deficiency in healthy essential fatty acids. That’s right … not eating enough fat can be beauty problems! Not all fats are bad for acids are exactly that: essential to human these fatty acids cannot be manufactured by be obtained through our diet. causing many of your you. Essential fatty life and like vitamins, the body and can only If a person doesn’t get enough of these essential fatty acids in their diet, their body sets up food cravings, particularly for fatty foods, in the hope that these essential fatty acids will also be eaten. The problem is that in our society it is very easy to eat too much of the unhealthy fats found in fried foods, pastries and desserts. The typical western diet contains a high amount of damaged fats and junk food and not enough healthy essential fatty acids. This imbalance causes an essential fatty acid deficiency that has been linked to a number of diseases including insulin resistance, Geraldine Richard 2016 www.weightloss-dietfree.com 61 heart attack, asthma, cancer, obesity, lupus, arthritis, depression and many more. This detox program outlines the “bad fats” to avoid and the best fats to eat for optimal health … and healthy weight loss! 3.1.2 Not All Fats Are Created Equal! The latest nutritional craze has advocated low-fat diets as the answer to over-weight problems. They tell us that the more dietary fat we eat, the fatter we become. I don't know about you, but I've followed lots of low-fat diets. In trying to be "good", I ate as little fat as possible ... but unfortunately I took out almost all fats ... including the “good” fats from my diet … A moderate amount of fat is essential to continued good health. As a matter of fact, healthy “good” fat is as essential to health as vitamins, minerals and anti-oxidants! People have become so scared of fat that they have stopped eating healthy sources of fat, leading to Essential Fatty Acid deficiencies … Some symptoms of essential fatty acid deficiency include dry skin, hair loss, excessive thirst, dry mouth, dry and brittle hair and nails, dry eyes, loss of muscle tone, mental disturbances, food allergies, food cravings (particularly for fatty foods), phrynoderma (goosebump-like pimples mainly found on upper arms, thighs and buttocks) and atopy (which is the inherited tendency to develop allergies such as asthma, hay fever and sometimes even migraines.) Some diseases associated with Essential Fatty Acid Deficiencies are ageing, alcoholism, cancer, chronic fatigue syndrome, diabetes, food intolerance, food addictions, heart disease, high blood pressure, osteoporosis, overweight, and premenstrual tension. Increasing healthy EFAs in your diet helps to alleviate all these conditions! One misconception generated by the “low-fat” diet craze is that eating fat makes you fat. This may be true if you are eating a diet high in “bad” fats ... Geraldine Richard 2016 www.weightloss-dietfree.com 62 If, however, you eat a moderate amount of “good” essential fatty acids and decrease or eliminate the amount of “bad” fats in junk food ... you can re-establish a healthy level of essential fatty acids in your body ... which actually promotes fat loss … As a matter of fact, research has shown that eating a diet high in “good fats” will promote fat loss when compared to a diet that has the exact same calorie and fat intake of “bad fats”. From a beauty point of view, increasing your intake of healthy Essential Fatty Acids has a dramatic effect on skin, hair and nail problems. You will find that your skin becomes softer, silkier, with a youthful glow; thinning, dull, lifeless hair becomes transformed into thick, luxurious, silky hair; and brittle, splitting nails become stronger and healthier. 3.2 Increase Organic Fruits and Vegetables to decrease Free-Radical Damage Again, here’s something we’ve been told our entire lives … eat your fruit and veggies! Our moms were right on the money when imparting this piece of wisdom to us. Eating fruits and vegetables (organic of course) is one of the most important things we can do for our health and beauty. The vitamins, minerals and fibre found in fruits and vegetables provide us with a powerful weapon in the anti-aging war, in particular, with regards to fighting free-radical damage. The antioxidant properties of fruits and vegetables go a long way to eradicating free-radical damage in our bodies. As previously mentioned, free-radical damage plays a major part in the aging process, robbing us of our energy and vitality, upsetting the delicate balance of health in our bodies, resulting in countless skin, hair and nail beauty problems. Research has shown that fruits and vegetables obtain their healthgiving powers from nutrients called phytonutrients. (Some phytonutrients you may have heard of are carotenoids, flavonoids, isoflavones, and lignans. These phytonutrients and many more can be found in many fruits, vegetables, legumes, nuts and seeds and are very important in decreasing free-radical production and protecting your inner health and outer beauty.) Geraldine Richard 2016 www.weightloss-dietfree.com 63 Eating a wide variety of fruits and vegetables is very important in order to obtain as many phytonutrients as possible. Phytonutrients have also been known to protect the body against cancer through free-radical damage control. 3.3 Exercise and Weight-lifting Again, we have all heard over and over again the benefits of exercising. And it’s all true… Because of all the timesaving and energy-saving machines we have, we don’t work as hard physically as our ancestors did. If we went back in time a couple of hundred years and told the farmers of that time that they had to work-out and exercise for their health they would have laughed at us … they worked out and exercised every day of their lives! But because we no longer have to work like our ancestors did, we have to replace that physical activity with something. Our bodies were just not meant to sit around doing nothing every day. Physical activity makes all the systems of our bodies work better. And the wonderful thing is that, for the first time in history, we can choose to take our physical activity in fun ways! We can play sports, swim, bicycle … the list goes on and on. And still we resist! … Exercise is one of the most powerful anti-aging weapons we have. As a society, we just have to change our mindset and perception of exercise from difficult to fun. Children run and play and love it … they don’t consider it work or exercise! It came home to me what a privilege it is to be able to exercise when I injured my foot and couldn’t exercise for months. I love walking and I was miserable because I couldn’t go for a long walk like I wanted to. At that time, I swore to myself that when I was able to start exercising again, I would appreciate it and just do it, and not find excuses to avoid it. We all know the advantages of exercising … this is only a small list: Increases energy and vitality Geraldine Richard 2016 www.weightloss-dietfree.com 64 Increases strength Increases muscle mass Decreases aches and pains Increases cardiovascular strength Decreases the risk of many diseases such as diabetes, heart disease, high blood pressure … Decreases circulating insulin Improves insulin resistance Improves sugar intolerance Improves sex life Alleviates depression Improves health Improves self-esteem and happiness Decreases stress Sends oxygen to all systems in the body Improves flexibility Releases fat … increases fat-burning Improves blood circulation, which brings much-needed nutrients to the skin’s surface. This triggers cell rejuvenation, which in turn improves the skin’s texture, leaving your skin soft and silky, with a glowing complexion. Triggers human growth hormone … the true anti-aging agent And the list goes on and on … The amazing thing is that it takes a lot less exercise than we previously thought to bring about these health improvements. You don’t have to exercise an hour a day to be healthy. And believe it or not, the more overweight and out of shape you are, the less you should exercise! (That doesn’t mean not to exercise, that means exercise for a shorter period of time, more gently and more regularly.) Studies have shown that exercising even as little as 20 to 30 minutes per day using gentle exercises like brisk walking or swimming is more beneficial for people who are very overweight than more intense exercise. Some advantages of gentle exercises like walking over intense exercises like gym workouts are: When you are very out of shape, if you throw yourself into intense exercise too quickly, you will often injure yourself (pulled, strained or sprained muscles) Aches and pains can be a huge deterrent to exercising – human nature is that we often find excuses to avoid doing things that cause us pain … quite understandably! Geraldine Richard 2016 www.weightloss-dietfree.com 65 It is difficult to keep up a commitment to exercise if you have to devote a large amount of time and effort to it. (It is not just the amount of time you exercise that counts. If you go to a gym, you have to factor in the amount of time it takes you to get there, get undressed, shower afterwards and drive back home. The more time all this takes, the more likely it is that you may start making excuses to put off exercising. ) Walking on the other hand can be done almost anywhere and anytime. There is also a huge cost factor to take into consideration if you decide to join a gym (or even buy workout machines for home use). Walking on the other hand is free and the only cost you would incur would be a good pair of walking shoes. It is much easier to fit 20 – 30 minutes of walking into our very busy lifestyles … and the easier something is, the more likely we are to make it a part of our daily lives on a permanent basis. Remember, our aim is to make a lifestyle change we can maintain forever. Please note that I am in no way saying that it isn’t good to workout at the gym … I’m just saying that often people don’t keep up the commitment to work out because of time constraints. The more convenient we can make our workout efforts, the better chance we have of incorporating it into our lifestyle permanently. I also want to make the point that many people think that the only exercise that has any effect on our health and weight loss is intense exercise for a long period of time and that is just not true. If you have not bothered following a regular exercise routine of walking, cycling or swimming because you felt it was a waste of time … think again! All exercise has incredible health benefits … and regular, gentle exercise is especially beneficial for anyone who is very out of shape or overweight. It is very difficult to maintain a commitment to exercise if it is very difficult or time-consuming. Sooner or later, life steps in and other commitments start taking over. Before you know it, you let the exercise go completely. If instead you made a commitment to only 20 or 30 minutes per day, it then becomes much easier to make regular exercise a part of your daily life … and you would achieve more health benefits in the long run. Of course, if you really are able to exercise a bit more on a regular basis … go for it! Geraldine Richard 2016 www.weightloss-dietfree.com 66 3.4 Yoga and Tai Chi Yoga and Tai Chi have become very popular in the last few years in Western Society. Here are two examples of East meets West where East is definitely bringing with it ancient wisdom to help us to increase our health and well-being. Tai Chi Tai Chi is very gentle form of exercise, focusing mainly on performing a series of gentle, graceful movements that focuses on using breath in conjunction with these movements to increase energy and vitality. Tai Chi helps us to cope with energy blockages caused by sedentary lifestyles and too many hours stuck behind a desk. It concentrates on increasing breath and conscious awareness of our bodies, gently freeing up trapped energy in our bodies. It increases our bodies’ flexibility and limberness, improving our posture and overall making us look and feel younger and more energetic. These exercises also have a meditative quality, which quiets our mind and releases stress. They are highly recommended for their anti-aging power. Yoga Like Tai Chi, Yoga is a very gentle, yet powerful, form of exercise. It involves using stretching exercises and various postures, as well as breathing techniques to promote relaxation. These movements, when used in conjunction with focused breathing, relieve tense and stiff muscles and promote increased oxygen and blood circulation, which in turn improves detoxification and digestion. As your flexibility improves you will find that you will also improve your balance and co-ordination, as well as your strength and stamina. Some people mistakenly think that they have to wait until they are fit before attempting a demanding exercise routine like yoga, but that is not true. There are different types of yoga and you should be able to find a class teaching beginning yoga postures especially meant for people who have never tried yoga before and may not be as flexible as they would like. As a matter of fact, there are many people who have only begun practicing yoga in their 40’s, 50’s, 60’s and some even in their 70’s! As long as you start off slowly and build your way up, you will find that you can easily master the exercises and postures. Geraldine Richard 2016 www.weightloss-dietfree.com 67 Older people who have been practicing yoga for a while have experienced incredible improvements in their flexibility, and in many cases have also experienced a significant decrease in pain brought on by stiffening joints, back and neck injuries, arthritis and much, much more. They often find a significant increase in their range of movement which makes their day-to-day activities much easier to perform and more pleasurable. As we age, it becomes more and more apparent that our joints begin to stiffen up through decreased movements; we start to hunch over with poor posture as our spine starts to shorten and become rounded, and we become prone to osteoporosis. All of these things make us look older than we are, as well as making us feel old before our time as we struggle with pain management drugs and try to cope with the inevitable signs of aging. But it doesn’t have to be that way … Practicing yoga can help to reverse all these signs of aging and much more. We will find ourselves starting to stand taller and prouder as we continually feel stronger and more flexible. These exercises also have a meditative quality, which quiets our mind and releases stress. The stretching and strengthening yoga postures coupled with the meditative powers of the breathing techniques can tremendously improve the quality of your life and is highly recommended for it’s anti-aging power. Geraldine Richard 2016 www.weightloss-dietfree.com 68 4. Anti-Aging Strategies That Reduce the Risk of These Common Lifestyle Diseases 4.1 Lowering Pressure & Controlling High Blood High blood pressure is a very serious condition and is often an early warning sign of increased risk of heart disease and kidney disease. Because there are no obvious symptoms in the early stages of high blood pressure, many people don’t realize they have it until they are diagnosed with it during routine medical checkups. A reading of 140/90 is considered borderline high blood pressure. Although people usually associate high blood pressure with increased risk of stroke, heart attacks and heart disease, it also increases your risk of kidney disease and even eye damage, including blindness. The lifestyle factors that increase your risk of high blood pressure are the same as for diabetes and insulin resistance: 1. Family history, 2. Obesity, 3. Yo-yo dieting, 4. A sedentary lifestyle, 5. Smoking, 6. Drinking alcohol, 7. Poor nutritional diets deficient in vitamins and nutrients and high in fat and highly refined carbohydrates. Another factor that increases your blood pressure is salt or sodium. This is because sodium makes you retain water, which in turn increases the volume of blood in the body. The more blood, the harder your heart has to work to pump it through your body. Studies have also shown that sodium can damage the walls of the blood vessels, increasing the incidence of clogged arteries. High blood pressure is caused mainly by the narrowing of blood vessels, which is caused by accumulating plaque on the blood vessel walls. If a piece of this plaque breaks off and blocks a coronary artery, blood flow to the heart can be impaired, causing a heart attack. Geraldine Richard 2016 www.weightloss-dietfree.com 69 High blood pressure causes kidney disease due to reduced blood flow to the kidneys. What lifestyle changes can you make to reduce the risk of high blood pressure or lower your blood pressure if it is already high? … Lose weight Eat a healthy nutritional diet, high in vitamins and nutrients Exercise Reduce salt intake Take calcium & magnesium supplements and Vitamin C Increase potassium intake by eating bananas, spinach, orange juice, corn, broccoli, cabbage or potatoes. Eliminate caffeine, smoking and alcohol consumption Increase “good fats” and decease “bad fats” Increase your intake of beans, peas, legumes, oatmeal, lentils and pulses, which increases fibre intake. Lower cholesterol and triglycerides levels Control Diabetes and Insulin Resistance Reduce Stress Stop yo-yo dieting. Yo-yo dieting increases your risk of heart disease and high blood pressure because often fat is gained back as abdominal fat. If your measurement around your stomach is more than 80% of your hip measurement, you are at increased risk of heart disease, high blood pressure, and diabetes. Reducing your blood pressure to normal levels is very important in the anti-aging war because this alone has a tremendous effect on reducing the risk of lifestyle diseases like heart disease, kidney disease, stroke and blindness … all of which can take years off your life and substantially decrease your quality of life. Bottom line? … Control your high blood pressure and promote anti-aging in the process. 4.2 Arthritis, Osteoarthritis or Stiff Joints There are more than 100 types of arthritis, but the most common one is osteoarthritis and is caused mainly by injury, excess weight or just basic “wear and tear”, resulting in the cartilage in the joints deteriorating. Geraldine Richard 2016 www.weightloss-dietfree.com 70 The cartilage forms a cushion between the bones and when this breaks down, the subsequent rubbing of bone on bone results in pain and inflammation. Arthritis has historically been thought of as an “old person’s” disease. We seem to accept that arthritis is just the price we have to pay for getting old. The problem is that arthritis or a stiffening of your joints can happen to you at any age, and often starts to become more common after the age of 40 to 45. When arthritis strikes younger people, it can be quite devastating and can cause severe depression. Your health is also affected negatively since many people will stop exercising because of pain in the joints. This of course impacts all areas of your life, since as you become less and less fit, weight gain invariably follows, which in turn puts more pressure on the joints, resulting in a vicious downward cycle. So how can you decrease your risk of developing arthritis or if you already have it, how can you reduce the pain and inflammation? Here are some effective strategies: Lose weight to reduce strain on joints Eat a healthy nutritional diet, high in vitamins and nutrients Exercise moderately. If you are in pain, you can try exercises that are less stressful on the joints like swimming. Weight lifting is also beneficial as long as you don’t overdo it … keep the weights light and increase repetitions. Eliminate caffeine, smoking and alcohol consumption Increase “good fats” which in turn reduces inflammation. Increase your intake of Evening Primrose Oil. The GLA in Evening Primrose Oil plays an important role in reducing pain and inflammation. (Note: Again, check with your doctor before taking EPO supplements, especially if you have high blood pressure or if you are taking anticoagulants (blood thinners.) Decrease your intake of “bad fats”, which increase inflammation Increase your intake of beans, peas, legumes, oatmeal, lentils and pulses. These foods increase your fibre levels, which in turn help to eliminate the bad fats, bile acids, toxins, estrogen and cholesterol from your body. Lower cholesterol and triglycerides levels If you have food intolerances, make sure you eliminate these foods from your diet as they can trigger inflammation. Geraldine Richard 2016 www.weightloss-dietfree.com 71 Studies have shown encouraging results from taking supplements such as Glucosamine Sulfate, which helps to rebuild cartilage and reduce pain. Studies have also shown that turmeric can boost the healing properties of Glucosamine Sulfate. The anti-inflammatory substance curcumin, found in turmeric, can be purchased in capsules. The combination of curcumin and Glucosamine Sulfate has been found to be very effective in reducing pain and inflammation, more so than either one taken alone. (Note: do not take turmeric or curcumin if you have ulcers, gallstones, or excessive stomach acid.) Ginger also has anti-inflammatory properties. Ginger can be eaten fresh by adding it to foods or as a tea, or if you don’t like the taste of ginger, you can take it in supplement form. (Seek the advice of a physician if you have gallstones because ginger may increase bile secretion.) Applying heat and ice packs alternately to the inflamed areas can also help in immediate pain relief. Note: Refer to Section 11 on safe usage and possible side effects of vitamins and supplements. 4.3 Candida What is Candida Albicans (or Candida for short)? Candida is the name given to yeast that lives in the bodies of each and every one of us. These yeasts are generally found in the intestinal tract and the vaginal region. Under normal conditions, our body is easily able to cope with the presence of these yeasts and our natural defense system and beneficial bacteria control the spread of yeasts. Unfortunately, there are certain situations that destroy our body’s beneficial bacteria which keeps the yeasts in check and when this happens, the yeasts can spread to areas that are normally out of bounds. The introduction of contraceptive pills and antibiotics in particular have played havoc with our body’s natural defense system of beneficial bacteria and have contributed greatly to the increase of Candida in Western society. Couple this with the abundance of refined carbohydrates, sugar-rich foods and junk foods our typical western diet is composed of and you get the perfect environment for the proliferation of yeasts. Doctors can administer tests for Candida, but most practitioners Geraldine Richard 2016 www.weightloss-dietfree.com 72 administer a questionnaire in order to determine if a person has the common symptoms associated with Candida. (Dr. William Crook has an extensive questionnaire in his book “The Yeast Connection”. This book covers all aspects of Candida extensively and is highly recommended reading.) Candida sufferers are often sensitive to foods derived from or containing yeast or fungi such as bread, cakes, cookies, mushrooms, black tea, cheese, dried fruits, vinegar, pickled foods, monosodium glutamate or any fermented foods such as soy sauce, tamari, teriyaki, steak sauce or beer and alcohol. Geraldine Richard 2016 www.weightloss-dietfree.com 73 5. Defy Aging Supplements with Vitamins & 5.1 Vitamins and Supplements Although taking supplements should never take the place of eating a healthy, nutritious diet, there are definitely times when supplementation is important. Even when we do eat a healthy diet, it is often wise to include supplementation because the soil that grows our food is often depleted of nutrients. As this means that much of our food is nutrient-deficient, it is important to include vitamins and supplements to pick up the slack. Certain vitamins and supplements are quite effective in alleviating certain conditions, while others are just overall beneficial, particularly for supporting the immune system. The “Diet Free … At Last!” Fatty Liver Detox Program outlines vitamins and supplements that are quite effective in combating fluctuating blood sugar levels, Essential Fatty Acid Deficiencies, Candida, Adrenal Exhaustion, sugar intolerance and insulin resistance, as well as generally supporting the immune system. These supplements, combined with the “Diet Free … At Last!” Fatty Liver Detox Program, go a long way to promoting anti-aging … giving you softer, silkier skin, stronger nails, thicker and healthier hair and increased energy and vitality. There are also many other vitamins, supplements and minerals that play an important role in anti-aging. In the next section, I have included just a sample of such anti-aging supplements. 5.2 Anti-Aging Secret Weapons Lactobacillus Acidophilus The most important feature of acidophilus is its ability to maintain the integrity of beneficial bacteria in the intestines. Why is this important? Because if the good bacteria become overwhelmed by the “bad” bacteria in our intestines, many different problems occur, one of the worst being the flare up of Candida and internal parasites. Geraldine Richard 2016 www.weightloss-dietfree.com 74 As such, taking acidophilus supplementation plays an important role in the anti-aging war. L-Carnitine L-Carnitine is known to aid the release and metabolism of fat, particularly in conjunction with aerobic exercise. Taking L-Carnitine supplementation before exercise can improve stamina and endurance and promotes fat-burning. Research has also shown that L-Carnitine may help in preventing heart disease, Alzheimer’s disease and lowering cholesterol and triglycerides. Cinnamon Studies have shown that that cinnamon (as well as turmeric and cloves) help to reduce blood sugar and insulin levels, as well as having an inhibiting effect on Candida. Keeping blood sugar levels stable decreases circulating insulin, which has a substantial antiaging effect on the body. Coenzyme Q10 Coenzyme Q10 is another supplement that can have a positive effect on the immune system, particularly in the area of retarding free-radical production through its anti-oxidant properties. This in turn has a positive effect on all areas of anti-aging, in particular by helping to protect the heart and prevent heart disease, cancer, high blood pressure and a number of other diseases. Dandelion & Milk Thistle Two powerful anti-aging weapons are the humble dandelion herb and the supplement milk thistle. They both work by supporting the liver and improving liver function, as well as just generally improving digestion. The liver is one of the most important organs in the body, in particular because of its ability to detoxify the body and metabolise carbohydrates, estrogen and fat. Many people have impaired liver function due to widespread poor nutritional habits and high fat diets. One of the side effects of these diets is gallbladder disease, which in turn places a strain on the liver. Eating dandelion leaves in salads or drinking dandelion tea, as well as taking milk thistle supplements, has a very beneficial effect on supporting the liver and its functions. (Note: seek the advice of a physician if you have gallbladder or liver disease) Geraldine Richard 2016 www.weightloss-dietfree.com 75 Dong Quai Some of the possible benefits of Dong Quai that researchers are studying are: Preventing heart disease by reducing blood pressure Improving menopausal symptoms of hot flashes and vaginal dryness Stress reduction Improving blood sugar levels thereby decreasing the risk of diabetes Essential Fatty Acids EFA’s are important in maintaining soft, silky skin, luxurious, healthy hair and strong nails. EFA deficiency is one of the most common causes of beauty problems, including dry, flaky skin, dull and lifeless hair, hair loss and brittle, splitting nails. Evening Primrose Oil Evening Primrose Oil is most notably known for its success in decreasing symptoms of PMT such as breast pain, bloating, headaches and mood swings. It is also known to be helpful in reducing menopausal and premenopausal symptoms like hot flashes. Studies have also tested the possibility that taking evening primrose oil might: Lower blood pressure, cholesterol and lower the risk of stroke and heart attack Normalise fat metabolism in diabetes and decrease the amount of insulin required and Improve the condition of hair, nails and skin. Ginkgo Ginkgo is another powerful anti-oxidant, rich in flavonoids. It is known for protecting the body against free-radical damage and oxidation, which in turn supports the immune system and promotes anti-aging. Ginkgo is also known for improving circulation and blood flow to the brain and organs, as well as a memory booster. Ginseng Ginseng is known for its energizing qualities. It is also known to have a stimulating effect on mental performance and memory, as well as lowering stress levels and cholesterol levels; all anti-aging benefits. Ginseng also has anti-oxidant properties, which fight freeradical damage, improving immune system function. Grapeseed Extract Geraldine Richard 2016 www.weightloss-dietfree.com 76 Grapeseed Extract contains bioflavonoids and is another supplement that is a powerful anti-oxidant, and works especially well in conjunction with Vitamin C. Studies have shown that its anti-oxidant properties fight free-radical production, which supports immune function, helping to fight cancer and reduce the risk of heart disease. It is also known to reduce inflammation, which may help with allergies and arthritis. Vitamins: Vitamin A Vitamin A is an important vitamin in the fight against many skin problems including acne, dry skin, wrinkles, large pores and blackheads. It also plays a big part in maintaining beautiful, healthy hair and nails. Ascorbic Acid (Vitamin C) The old adage “an apple a day keeps the doctor away” owes its veracity to the amazing properties of vitamin C. Extensive research has been done into the incredible benefits of vitamin C … and the list is very long. Its most important anti-aging benefit is its ability to fight freeradical damage and support immune system function through its important anti-oxidant properties. Added to that, it is attributed with helping to prevent colds, flues, protecting against heart disease, cancer, cataracts, and promoting healthy skin as it is used in the formation of collagen (which is very important in maintaining youthful looking skin). B-Complex Vitamins B-Complex Vitamins have many health-promoting functions in the body, but two of the more important ones are: 1) They strengthen nails, skin and hair, (particularly, thinning, dull, lifeless, or grey hair), and 2) They alleviate stress symptoms by supporting the adrenal glands. This in turn increases levels of DHEA, which improves sexual vitality. The adrenal glands produce DHEA, which is used to produce the male and female sex hormones estrogen and testosterone. When stress levels are increased, DHEA is decreased and sexual vitality is impaired and the libido is suppressed. Geraldine Richard 2016 www.weightloss-dietfree.com 77 Zinc & Copper Many people have problems associated with an excess of copper (caused primarily by copper water pipes, copper IUD’s, multivitamins, chocolate, tea and soy products) and zinc deficiency. Often an excess of copper causes a zinc deficiency, which in turn causes problems with hair, skin and nails. Other problems associated with too much copper are low levels of Vitamin C. This means increased free-radical damage, affecting the elasticity of our skin through weakened collagen and elastin. Too much copper can also cause darkened skin pigmentation. Taking zinc supplementation can help considerably with these problems by re-balancing the zinc / copper balance in the body. Vitamins to the Rescue Some beauty problems that can be alleviated by Vitamins A, C, E, B-Complex, Zinc and the Essential Fatty Acids (especially Evening Primrose Oil and Flaxseeds) are: Acne Blackheads Loss of elasticity and skin tone Dry skin Thinning, dull hair; split ends Dandruff Hair loss Brittle, splitting nails Hang nails Note: Refer to Section 11 on safe usage and possible side effects of vitamins and supplements. Geraldine Richard 2016 www.weightloss-dietfree.com 78 6. Promote Anti-Aging Aromatherapy with 6.1 What is Aromatherapy? Aromatherapy is a natural therapy that uses your sense of smell to alleviate conditions not only of your physical body, but also your mental, emotional and spiritual bodies. To do that, flowers, plants and herbs are processed to remove their natural essential oils. These essential oils are then added to a carrier oil like almond oil or grapeseed oil and used in different methods such as massaging it into the body or putting it in an oil burner with water and inhaled (called inhalation method). These essential oils are specially processed and are very different from simple fragrances. When buying essential oils, it is imperative to buy genuine essential oils. Because these oils are pure they are more expensive than simple fragrances, but the results you get are well worth the expense. This section gives just a simple overview of basic aromatherapy principles and takes a brief look at the different aromatherapy essential oils and what they can do for you … there are also many excellent books on the market that go into great detail about each essential oil and their optimal use. However, due to the powerful nature of essential oils, it is highly recommended that you consult with a qualified aromatherapy practitioner who can assist you in tailormaking a program suited to your individual needs, physically as well as emotionally and spiritually. 6.2 What are the most common methods of administering aromatherapy? 1. Bath: Add essential oils to baths or foot baths. Use about 10 drops of essential oil in a bath and about 6 drops in a footbath. (Some practitioners advise that you should not use more than 3 drops of certain essential oils in a bath. They are: black pepper, cedarwood, eucalyptus, ginger, lemon, peppermint, spearmint, thyme, and turmeric.) 2. Inhalation: Add about 7 – 8 drops of your chosen essential oil to a bowl of very hot water. Inhale deeply for a couple of Geraldine Richard 2016 www.weightloss-dietfree.com 79 minutes, using a towel draped over your head to form a tent, which stops the vapor from dispersing. Another method of inhalation is to sprinkle a couple of drops onto a tissue or cloth. 3. Oil Burner / Vaporiser: Oil burners have a shallow dish to put the essential oil in and a spot below the dish to put a candle to heat the oil. Fill the dish with water and add about 6 – 8 drops of your favourite essential oil (or combination of oils totaling not more than 8 drops). 4. Massage: Pure essential oils shouldn’t be applied directly to the skin; therefore, you should dilute the essential oil in a carrier oil base. The recommended ratio is 15 – 25 drops of essential oil to 60 ml of carrier oil. The best carrier oils to use are cold pressed vegetable oils such as jojoba, apricot kernel, sweet almond, evening primrose oil, and avocado oil. Adding 2 – 3 ml of wheat germ oil to the carrier oil will prevent oxidation. Essential oils are not usually used in their pure form, but are mixed with water or carrier oils. Essential oils are usually mixed with water for use in oil burners and are usually mixed with carrier oils for use in massages. Different Carrier Oils: Rosehip Oil: This oil has become popular in particular because of its regenerative ability to help to reduce wrinkles and the visible signs of aging, especially from sun damage. Jojoba Oil: Jojoba is known for its ability to improve the appearance of cellulite by helping to release fat deposits under the skin. Jojoba is different from other oils in that it consists of liquid wax, not fat and as such, it resists rancidity. Also, it has a natural healing effect on dry skin and leaves it silky and smooth. Camellia Oil: Is a popular massage oil because it is absorbed quickly and is not greasy. It is also very nice when combined with sweet almond oil. Sweet Almond Oil: This is a very nutritious oil and it rejuvenates and is healing to very dry skin or sensitive skin. Geraldine Richard 2016 www.weightloss-dietfree.com 80 Apricot Kernel Oil: A very popular oil for massage especially facial massages due to its light texture. It is also quite effective in treating dry and irritated skin. Avocado Oil: This is a very rich oil and as such is very effective in treating very dry, aging skin. Due to its richness, it is usually combined with another carrier oil rather than used on its own. Wheatgerm Oil: This oil is too rich to use on its own and as such is usually used in conjunction with other carrier oils. It is often added to other carrier oils to prevent rancidity and oxidation. It is very good for dry, aging skin due to its richness. Arnica Oil: Arnica is usually only used to promote the healing of bruising, pulled muscles and tendons and strains and sprains. It works best when applied as soon as possible to the injured area. Do not use on broken skin. Grapeseed Oil: This oil is usually used for massage, possibly combined with another carrier oil, because it is lightly textured and has no smell. Carrot Oil: Carrot oil is known for its nourishing and regenerative effect and as such is effective for very dry, mature skin. In particular, this is due to its properties of beta-carotene and vitamins B, C, D & E. Geraldine Richard 2016 www.weightloss-dietfree.com 81 Essential Oils That Rejuvenate Aging Skin: As mentioned on changing exercise, and This works on before, the most effective anti-aging program focuses your lifestyle to incorporate healthy nutrition and avoiding smoking, alcohol, drugs and sun damage. healing and anti-aging from the inside out. Having said that, aromatherapy and essential oils can also play an important part in nourishing, healing and helping to reverse the aging process, both by stimulating and supporting the immune system as well as nourishing and rejuvenating dry, mature or sun damaged skin. Certain essential oils stimulate a quicker turnover of new skin cells to replace dead skin cells. This is especially important in the antiaging process because the older we get, the slower these skin cells renew themselves. This regenerating and rejuvenating process is quite apparent when lavender oil is used, particularly since it promotes the rapid healing of burns and reduces scarring. Other essential oils that stimulate new skin cell turnover and promote rapid healing, (sometimes even reducing stretch marks) are: Rosewood Neroli Carrot Yarrow Patchouli Frankincense Myrrh Sandalwood The best carrier oils to use with these essential oils to promote antiaging for mature skin are: Carrot oil Jojoba oil Rosehip oil Avocado oil Wheatgerm oil Evening primrose oil Essential oils are particularly effective in rejuvenating aging skin because the molecular size of the oils are small enough to be absorbed by the skin, allowing the essential oils to: Help to stimulate the turnover of new skin cells Help to exfoliate dead skin cells Trigger the elimination of waste products and toxins through the skin. The more detoxification that happens through the skin, Geraldine Richard 2016 www.weightloss-dietfree.com 82 the more support is given to the other elimination organs (lungs, kidneys and bowels). Essential oils that help in detoxification and elimination are carrot seed, peppermint, rosemary, grapefruit and sweet orange. These oils help to stimulate the lymphatic system. Improve blood circulation, which brings much-needed vitamins and nutrients to the skin, promoting healing and reversing aging. Some essential oils that help to improve blood circulation are rose, geranium, and German chamomile. Promote anti-aging by reducing stress levels, particularly emotional stress which has a tremendous aging impact on all systems of the body. Essential oils that stimulate emotions are: Calming: lavender and neroli Anger: ylang ylang, chamomile and rose Depression: ylang ylang, clary sage, bergamot, patchouli Fear: lavender, sandalwood, frankincense Grief: rose, chamomile Worry: geranium, lavender, basil, neroli, bergamot De-stressor: clary sage, chamomile, lavender, bergamot, neroli, frankincense, jasmine, sandalwood, cedarwood and rose Some helpful recipes for skin care: To help to tone and slim thighs: Combine 30 ml base oil (including jojoba oil in base oil is helpful for releasing fat deposits and toxins lodged in tissues) with 6 drops each of cypress (good for firming and toning muscles) and juniper (acts as a diuretic, improving circulation and detoxification) and 3 drops of lavender. Taking a bath in 6 drops of juniper oil is also helpful. If you eat something you are allergic to, Echinacea can help to purify and cleanse your blood. Insect bites: apply lavender or tea tree oil, neat Acne: lemon, tea tree, lavender or eucalyptus oil applied directly to the spot with a cotton bud can be helpful in clearing it up. Dry skin: sandalwood helps to treat dry skin by aiding moisture retention Rose Body Rub: Combine 15 drops rose oil, 3 ml jojoba oil and 30 ml base oil or add 4 drops rose to 10 ml jojoba oil and massage. Stretch marks: Combine 15 drops lavender, 3 drops neroli in 30 ml wheatgerm oil and massage into affected area. 3 Facial Massage Mixtures for Mature Skin: Geraldine Richard 2016 www.weightloss-dietfree.com 83 1. Combine 5 drops frankincense, 8 drops lavender and 2 drops neroli in 30 ml of base oil (15 ml rosehip oil and 15 ml apricot kernel oil) 2. Combine 2 drops frankincense and 4 drops lavender in 2 teaspoons of base oil (1 teaspoon each of rosehip oil and apricot kernel oil) 3. Combine 2 drops frankincense and 2 drops neroli in 2 teaspoons of base oil (1 teaspoon each of rosehip oil and apricot kernel oil) Note: Refer to Section 11 on safe usage and possible side effects of essential oils. Geraldine Richard 2016 www.weightloss-dietfree.com 84 6.3 Aromatherapy and the Lymphatic System The lymphatic system is one of the most important systems of the body because this is the system that eliminates wastes and toxins from the tissues and organs. When your lymphatic system is working optimally it supports your immune system and helps your immune system to fight viruses and infections by producing white blood cells and anti-bodies. This in turn is a very powerful way of defying aging. If your lymphatic system isn’t working effectively it causes many problems such as: Oedema (swelling and bloating caused by the body’s inability to properly eliminate excess fluids) Cellulite Sinusitis Bronchitis Dermatitis Laryngitis and more … Essential oils can help to promote a healthy lymphatic system by: Having a diuretic effect, that is, stimulating waste elimination through the kidneys … Essential oils that promote this are: orange and tangerine, lemon, grapefruit, cypress, fennel, mandarin Stimulating blood circulation … Essential oils that stimulate circulation are: ginger, rosemary, black pepper Increasing production of white blood cells which in turn fights infection and promotes healing … Essential oils that promote this are: lavender, rosemary, tea tree, lemon, bergamot, thyme Stimulating detoxification and elimination of waste products and toxins … Essential oils that promote this are: German and Roman chamomile, angelica, sweet fennel, carrot seed, lavender, geranium, rosemary, lemon Stimulating lymph circulation which has a purifying effect … Essential oils that promote this are: tangerine, grapefruit, orange, peppermint, rosemary These essential oils can act on the lymphatic system, either through massages such as lymphatic massage (using different combinations of essential oils totaling up to 25 drops in approximately 60 ml of carrier oil), or through taking a bath with essential oils (using Geraldine Richard 2016 www.weightloss-dietfree.com 85 different combinations of essential oils totaling up to 10 drops), particularly if you dry skin brush before you bathe. Geraldine Richard 2016 www.weightloss-dietfree.com 86 7. Look & Feel Younger 7.1 The Aging Process As skin ages, it produces less collagen and elastin, which causes the skin to lose its firmness and elasticity, resulting in thinning skin which wrinkles and sags easily. Aging skin also becomes dryer, which accelerates wrinkling. We’ve all heard about it, but what exactly is collagen? Collagen is a protein or amino acid. Within collagen is a fibre called elastin and as the name suggests, elastin determines the elasticity of our skin and whether or not we will succumb to wrinkles. These elastin fibres can become impaired and cause the skin to lose elasticity and start to wrinkle in a number of ways. One is by exposure to ultra-violet rays from the sun; another is by freeradical damage (also called oxidation). Following a healthy eating program and adequate supplementation goes a long way to eradicating free-radical damage which in turn gives our skin a healthy, youthful glow. As a matter of fact, healthy EFAs (or “good” fats) are the best beauty aids available. Much better than anything you can find in a jar! In particular, eating adequate Essential Fatty Acids has a tremendous effect on improving your skin tone and elasticity, and can help to alleviate wrinkling, sagging skin and dry, flaky skin. Eating adequate Essential Fatty Acids also improves hair condition (including dry, brittle hair and hair loss) and makes fingernails stronger and healthier and reduces brittle, splitting fingernails! Exercise also plays an important part in maintaining youthful skin because it increases blood flow to the skin. This increased blood flow carries with it essential nutrients and improves the elimination of toxic wastes. Adding moisture to the skin by way of creams and moisturisers helps to improve the appearance of dry skin and fine lines, but because the creams only penetrate the top layer of the skin, in and of themselves creams and moisturisers can’t repair or rejuvenate aging skin or reverse signs of aging like wrinkles. They can however, temporarily plump up the skin and add much needed moisture to the skin and can temporarily erase fine lines and wrinkles. Geraldine Richard 2016 www.weightloss-dietfree.com 87 Refer to the “Diet Free … At Last!” Fatty Liver Detox Program to learn the best foods to eat that will reduce sagging skin and wrinkles while you are losing weight. Alpha-hydroxy acids (AHA’s) AHA’s are also known as fruit acids and work by exfoliating and loosening the dead skin cells on the surface of your skin. Regular exfoliation helps to trigger the regeneration of new skin cells to replace the dead cells, leaving skin that is softer, silkier and has a youthful glow. Over the counter preparations containing AHA have lower concentrations and are useful to exfoliate dead skin cells and are considered safe. To get higher concentrations of AHA, you must go to a dermatologist because these higher concentrations cause the skin to peel and must be administered by a physician in order to monitor any unpleasant side-effects. These higher concentration preparations are effective in erasing superficial wrinkles, improving skin that has been damaged by the sun, lightening skin that has pigment discoloration and may even improve the skin’s elasticity by maintaining the integrity of the underlying collagen and elastin. Cleansing In most cases, cleansing the skin once or twice a day is optimum. Removing make-up at night and applying a moisturiser is a must. Make-up that is not removed every night can clog pores causing breakouts and blackheads. Since of the advent of AHA cleansers and moisturisers which already have an exfoliating effect, it is no longer necessary to exfoliate with grain cleansers. Some people do still like to exfoliate occasionally which is alright as long as it is not with a harsh cleanser. It is a good idea however to apply a good facial mask once or twice per week. This leaves the skin with a healthy glow, caused mainly by increased blood circulation. Creams and Moisturisers In order to exact lasting changes to the skin cell’s structures, creams would have to be able to penetrate deep into the skin’s lowest layer – the dermis. Geraldine Richard 2016 www.weightloss-dietfree.com 88 If a cream were able to do this, it would be classified as a drug by the Food & Drug Administration and could only be obtained upon a doctor’s prescription. That’s why moisturisers and creams are formulated to work only on the epidermis: at the most they slough away dead skin cells to help speed up skin cells’ turnover rate, and at the least, they provide moisture to dry skin which gives a plumper appearance to thinning skin. Other than alpha-hydroxy acids, adding things like Vitamin C or E, collagen or any other special ingredient, even Vitamin A (except for actual Retin-A or tretinoin preparations which are only available by prescription) to creams and moisturisers doesn’t have much of an effect, since it only works on the top epidermis level. (One thing that Vitamin A may help with are the small hard white lumps that sometimes show up on the face. Try piercing a Vitamin A capsule and spreading the oil over your face every day for a month or two. This can replace your moisturiser if your skin is not very dry, but if it is you can use your moisturiser on top of it.) Acne Of all the skin problems faced by both men and women alike, acne must be one of the most annoying. Although acne is not as serious as something like skin cancer, it is very unsightly and embarrassing. Obviously acne is easier to put up with if we are talking just the occasional breakout, rather than chronic acne. Applying lemon, tea tree, lavender or eucalyptus oil directly to the spot with a cotton bud can be helpful in clearing up the odd breakout. If you have chronic acne or have more than just the occasional breakout, cleaning up and balancing your system internally would be more helpful than topical applications. What can cause or aggravate acne? Poor nutritional diets, especially if these diets are high in “bad fats” and junk food, can definitely aggravate acne. . Another factor that might cause acne is a deficiency in Vitamin A. In this case, taking Vitamin A or beta-carotene and zinc will help to clear up the acne. Try to avoid taking antibiotics to clear up acne because not only do they not work well, they interfere with the delicate balance of good bacteria, which allows conditions like Candida to flourish. Geraldine Richard 2016 www.weightloss-dietfree.com 89 Outer Beauty Comes from Inner Changes Since creams and potions work only on the surface epidermis level, to stimulate anti-aging at the lowest level or dermis level, you would have to make lifestyle changes … Although a person’s overall health determines longevity and quality of life disease-free, often when a person thinks of youth and reversing aging, they are thinking more of physical appearance rather than health. The thing that many people forget is that a youthful physical appearance has more to do with a person’s internal health than it does with what creams and potions we put on the surface of the skin. So what determines a youthful physical appearance? Obviously, the first thing we think of is soft, silky skin that is wrinkle free and doesn’t sag. Next we think of thick, luxurious hair and strong healthy fingernails. So what determines who will age before their time and who will maintain their youthful looks and energy well into their middle-age? As health improves ... you look and feel younger and sexier ... promoting anti-aging ... which in turn... Gives you more energy to do the things you want, with friends and family Increases your self-esteem, making you feel happier and more relaxed Helps to alleviate a great number of symptoms of conditions like adrenal exhaustion, Essential Fatty Acid Deficiency, Candida, food intolerances, impaired liver function, insulin resistance, Estrogen Dominance and Polycystic Ovarian Syndrome (PCOS). Lowers your risk of lifestyle diseases like diabetes, high blood pressure and heart disease ... to name but a few ... which in turn increases your lifespan and quality of life Increases your sex drive and improves your sex life Increases your vitality and frees up energy that was previously wasted in yo-yo dieting Geraldine Richard 2016 www.weightloss-dietfree.com 90 8. Check out these great Secrets to AntiAging 1. Quit smoking: Due to reduced blood flow to the skin, smoking adds many years to the face, accelerating wrinkling and sagging skin. Of course, this doesn’t even count all the internal health advantages there are to quit smoking such as reducing the risk of many, many diseases … from cancer to heart disease. 2. Eliminate or decrease alcohol intake. 3. Reduce the amount of toxins you ingest by decreasing prescription and non-prescription drugs as much as possible. (I obviously don’t have to mention eliminating illegal drugs … that’s a given!) 4. Stop dieting and yo-yo dieting. Keep your weight stable to decrease stretching the skin as you gain weight. If you have to lose weight, do it slowly (less than 5 to 10 pounds per month) so that the skin has a chance to reduce without sagging. Losing weight too quickly is not only unhealthy, but will accelerate sagging and wrinkling skin. It is also important to eat adequate essential fatty acids that improve the skin’s texture, from the inside out, improving collagen and elastin levels to help to reduce sagging and wrinkling skin. 5. Exercise improves blood circulation, which brings muchneeded nutrients and oxygen to skin, hair and nails and removes toxic wastes. This triggers cell rejuvenation, which in turn improves the texture of skin, hair and nails. Lack of exercise results in poor blood circulation resulting in a pale, dull complexion. This happens when skin cells die and do not regenerate new skin cells quickly enough and the dead skin cells leave your complexion looking dull. Exercise is very important to improve your health, but it is better to avoid exercises that are high impact like running or high impact aerobics. These exercises make the skin bounce too much, causing loss of elasticity. 6. As always, use sunscreen and avoid over-exposure to the sun. This over-exposure greatly ages the skin, promoting wrinkling and sagging skin and increases your risk of skin cancer. 7. Promote soft silky skin by exfoliating skin either through the use of Alpha-hydroxy acids or skin brushing. Skin brushing is also important for increased health by promoting detoxification through the skin cells. 8. Have regular massages to help promote detoxification. 9. Reduce environmental toxins as much as you can by decreasing pesticides, chemical fertilizers, insect repellants and insecticides in your environment, as well as eating Geraldine Richard 2016 www.weightloss-dietfree.com 91 organic fruits and vegetables and organic meat that is steroid and hormone free. 10. Reduce processed foods 11. Decrease or eliminate caffeinated products. 12. Eliminate or reduce high GI refined carbohydrates. 13. Increase fruits and vegetables 14. Eat 3 small meals plus snacks every 3 – 4 hours if possible. Don’t wait until you are hungry to eat because your hunger may cause you to overeat. 15. Balance insulin and glucagon, by balancing intake of carbohydrates, protein and Essential Fatty Acids. 16. Eliminate “bad fats” (ie. Junk food, hydrogenated fats, trans-fats) 17. Drink at least 6 to 8 glasses of filtered water per day. (A reverse osmosis filtration system is recommended) 18. Reduce free-radical damage through vitamins and supplementation, as well as eating healthy, nutritious food. 19. Keep your anti-aging hormones balanced and healthy, and defy aging in the process. 20. Eradicate Candida 21. Support your digestive system, in particular, eradicating leaky gut syndrome, which aggravates food intolerances and depresses immune system function. 22. Support and improve your liver function, detoxifying your body of built-up toxins. As your liver function improves, it will re-balance itself to be a fat-burner, not fat-storer. Not only will this increase your health and well-being, but you will see amazing improvements in your outer beauty as your hair, skin and nails become stronger and healthier, leaving you looking younger and sexier. If you think you may have a problem with Impaired or Sluggish Liver function, follow the tips outlined in the “Diet Free … At Last!” Fatty Liver Detox Program to support the liver and promote liver detoxification. 23. Reduce stress in your life as much as possible 24. Use Aromatherapy to rejuvenate your skin, as well as help to reduce stress and alleviate emotional issues in your life. (See Section 7) 25. Reduce high blood pressure, high cholesterol and high triglycerides to normal levels. This is very important in the anti-aging war because this alone has a tremendous effect on reducing the risk of lifestyle diseases like heart disease, kidney disease, stroke and blindness … all of which can take years off your life and substantially decrease your quality of life. 26. Eat adequate amounts of protein and eat better quality sources of protein such as fish, seafood, eggs, low fat cheese, Geraldine Richard 2016 www.weightloss-dietfree.com 92 cottage cheese, tofu, nuts, seeds, peas, beans, lentils and lean cuts of meat. 27. Eat adequate amounts of “good fats”. This in particular, has a tremendous effect on improving your skin tone and elasticity, reducing the incidence of sagging skin and wrinkling, as well as improving the condition of your hair and nails! 28. Maintain adequate vitamin levels through supplementation. In particular, you will find increasing BComplex Vitamins in your diet helps to strengthen your fingernails, alleviating symptoms of dry, brittle, splitting nails and makes your hair silky and soft and decreases hair loss due to Essential Fatty Acid Deficiency. As well, it is important to maintain the proper Copper / Zinc balance to counteract Zinc Deficiency. Zinc Deficiency brings with it a host of beauty problems, whereas increasing your zinc intake will dramatically improve the texture of your hair, skin and nails. So there you have it! Geraldine Richard 2016 www.weightloss-dietfree.com 93 9. Back to Basics It is up to each one of us to take responsibility for our own health and to obtain the knowledge we need to make intelligent food choices that promote our health. More and more the old adage “getting back to basics” is becoming essential in the field of health and nutrition. It is evident that the highly processed foods that have been introduced into our diet in the last 50 – 80 years have caused unhealthy dietary patterns that are at the root of the increase of many of the common diseases we face in society today. Eating foods in as natural a state as possible (whole foods with little processing) is becoming more and more important. Although convenience foods may be convenient from a time perspective, the long-term negative impact on our health makes them far from “convenient”. Also, changing over to buying as much organic food as possible (or even better yet, growing your own!) is another positive step towards health and vitality. Taking vitamins and supplements can also be an important addition to a healthy diet, but should never replace eating nutritious natural foods like fruit, vegetables, grains, protein, and essential fatty acids. Decreasing or eliminating such non-nutritious foods like junk foods, high GI refined carbohydrates, caffeine, alcohol and any foods processed with hydrogenated oils or trans-fats can only generate a positive health benefit and will help to reverse the symptoms of illhealth and disease generated by a previously unhealthy diet. One of the most powerful secrets to permanent weight loss and bringing your body back to its natural state of health is to eliminate food cravings so that eating healthy, nutritious food becomes enjoyable once again. Once the food cravings are gone it becomes easier to avoid eating junk food. Your taste begins to change so that eating junk food ceases to interest you. At that point you can truly feel like you are taking back control of your life and your health. Researchers estimate that up to 30% of the population may have a predisposition to developing insulin resistance and / or diabetes (and this figure is climbing all the time). This means it’s essential for optimal health to stabilize blood sugar levels, decrease insulin Geraldine Richard 2016 www.weightloss-dietfree.com 94 levels, decrease or eliminate food cravings and control appetite, reprogram their body to burn fat, lower cholesterol and triglyceride levels and re-establish their natural state of health and fitness. How do you know if you fall into this category? … Check out our questionnaire in the “Diet Free … At Last!” website. It’s a Different World … Let’s face it … this world we live in today is very different from the one our parents and grandparents lived in. We have to face the increasing risk of many lifestyle diseases that are closely linked to the way we live our lives and the modern technology that we insist has made our lives better. In some ways it has … but in other ways it has not. It is very important that we acknowledge the negative effects that environmental pollution has on our health. The air we breathe, the water we drink, the food we eat … it is very hard to avoid the pollutants that surround us every day. But with a little effort, we can make a huge difference in our lives. It is our choice to eat the types of food we do. We can choose to eat organic fruit, vegetables and meats that do not have pesticides and hormones polluting them. We can choose to eat healthy, nutritious food in as natural a state as possible and avoid eating processed foods, highly refined foods and junk foods full of trans-fats. We can choose to drink filtered water and we can choose to do our part to decrease air pollution by driving more environmentally friendly cars. Enjoy the journey Allow yourself to be who you are and be where you are at, in your journey to better health. Don’t compare yourself to others or measure yourself against so-called “normal” expected health improvements. It took many years for your body to get in the state it is now, give yourself the time to reverse the process, and don’t stress out over it. Take it one step at a time and remember that this is a journey to better health and the journey is just as important as the final result … so enjoy the journey! All these factors make an incredible difference in promoting health and strengthening your immune system, which in turn increases Geraldine Richard 2016 www.weightloss-dietfree.com 95 your lifespan, not only in years, but in improved quality of life … and after all, of what use is living longer if we don’t live better? It just takes making the choice and commitment to live your life to the fullest … by using the tools at your disposal … and one of your most powerful tools in the anti-aging war is the “Diet Free … At Last!” Fatty Liver Detox Program … Geraldine Richard 2016 www.weightloss-dietfree.com 96 10. Appendix of Safe Usage of Natural Remedies In most cases, you will be safe if you follow the dosages recommended on the labels, however, you should always advise your physician of any supplements you are taking because they are best able to advise you if the supplements will react adversely with any medications you are taking or if they will complicate any existing conditions you have or cause allergic reactions. It is usually recommended that supplements be taken with food and not on an empty stomach in order to decrease the incidence of stomach irritation. Supplement Safe Usage / Side Effects Coenzyme Q10 Seek medical supervision for dosages above 120 milligrams for more than 20 days. Advise your doctor if you are taking anticoagulants (blood thinners) such as warfarin (Coumadin) Curcumin May cause heartburn. Avoid usage if you have gallstones or ulcers. Omega-3 / Flaxseed / Fish Oil Do not take these supplements if you are taking anticoagulants (blood thinners) such as warfarin (Coumadin), if you have uncontrolled high blood pressure or are allergic to fish or seafood. These supplements can increase bleeding time in these circumstances. Glutamine Advise your doctor and avoid taking this supplement if you have liver or kidney failure. Isoflavones Do not exceed 100 milligrams per day Lecithin Nausea, diarrhoea and upset stomach may occur in dosages of approx. 5 grams per day. To be safe, keep dosages below 5 grams. Geraldine Richard 2016 www.weightloss-dietfree.com 97 Lactobacillus acidophilus Keep within recommended dosages – amounts over 10 billion viable organisms may cause digestive upsets. Melatonin Only take this supplement with the close supervision of a knowledgeable physician. More research would be needed to ascertain long-term effects. This supplement may cause adverse reactions with various medications, including hormone replacement. Seek medical advice if you are diabetic or have increased stomach acid. Taurine Tyrosine Side effects may include sweating. Do not take if you have high blood pressure. Vitamin E Take a maximum of 400 IU daily unless under the supervision of a physician. Do not take these supplements if you are taking anticoagulants (blood thinners) such as warfarin (Coumadin), or if you are at high risk of stroke, as Vitamin E acts as a blood thinner. Essential Oils Essential oils are considered safe, but they may cause irritation or allergic reactions in some cases. Essential oils should never be taken internally. They are usually inhaled or applied topically to the skin. Essential oils are usually diluted in a carrier oil; however, there are a few that can be applied directly to the skin such as lavender, tea tree, rose, sandalwood, eucalyptus and lemon. If you have sensitive skin, it is a good idea to test any essential oil on a small patch of skin to see if you have an allergic reaction to it. Avoid using essential oils if you are pregnant. This e-book includes just a simple overview of basic aromatherapy principles and takes a brief look at the different aromatherapy essential oils and what they can do for you … there are also many excellent books on the market that go into great detail about each essential oil and their optimal use. However, due to the powerful Geraldine Richard 2016 www.weightloss-dietfree.com 98 nature of essential oils, it is highly recommended that you consult with a qualified aromatherapy practitioner who can assist you in tailor-making a program suited to your individual needs, physically as well as emotionally and spiritually. Essential Oil Safe Usage / Side Effects Basil Avoid if nursing. Use a maximum of 3 drops in bath. Avoid extended use. Bergamot Avoid direct sunlight after use. cause skin to develop sun spots. Black Pepper Use a maximum of 3 drops in bath. Avoid use with homeopathic remedies. Cedarwood Use a maximum of 3 drops in bath. Avoid use for more than 2 weeks. May cause skin irritation or allergic reactions. Clary Sage Avoid with alcohol consumption. May induce sleepiness and increase the effects of alcohol. Coriander Use only under supervision of a qualified physician and for no more than 2 weeks. May induce lethargy and unconsciousness in large amounts. Cypress Avoid if you have high blood pressure, fibroids or cancer. Eucalyptus Use a maximum of 3 drops in bath. Avoid use with homeopathic remedies. Use only under supervision of a qualified physician and for no more than 2 weeks. Ginger Avoid direct sunlight after use. cause skin irritation. Juniper Use only under supervision of a qualified physician and for no more Geraldine Richard 2016 Can Can www.weightloss-dietfree.com 99 than 2 weeks; may be toxic. Avoid use if you suffer from kidney disease. Lavender Be careful not to use around eye area. Lemon Avoid direct sunlight after use. Can cause skin irritation. Use a maximum of 3 drops in bath. Myrrh Use only under supervision of a qualified physician and for no more than 2 weeks; may be toxic. Peppermint Use only under supervision of a qualified physician, especially if you have gallbladder or liver disease. Use a maximum of 3 drops in bath. Avoid use with homeopathic remedies. Rosemary Avoid if you have high blood pressure or epilepsy (strong effect on nervous system). Sandalwood Be careful not to use around eye area. Spearmint Use a maximum of 3 drops in bath. Thyme Avoid if you have high blood pressure. May cause skin irritations. Use a maximum of 3 drops in bath. (Avoid red thyme – it is toxic) Turmeric May cause skin irritations. Use a maximum of 3 drops in bath. Use only under supervision of a qualified physician and for no more than 2 weeks; may be toxic. Ylang-ylang Be careful not to use around eye area. May cause nausea or headaches if used excessively. Geraldine Richard 2016 www.weightloss-dietfree.com 100 11. Glossary: Adrenal exhaustion If you have been under continual stress your adrenal glands may be exhausted. Fatigue and low body temperature are symptoms of both low thyroid and impaired adrenal functions. Candida What is Candida Albicans (or Candida for short)? Candida is the name given to yeast that lives in the bodies of each and every one of us. These yeasts are generally found in the intestinal tract and the vaginal regions. Under normal conditions, our body is easily able to cope with the presence of these yeasts and our natural defense system and beneficial bacteria control the spread of yeasts. Unfortunately, there are certain situations that destroy our body’s beneficial bacteria which keeps the yeasts in check and when this happens, the yeasts can spread to areas that are normally out of bounds. The introduction of contraceptive pills and antibiotics in particular has played havoc with our body’s natural defense system of beneficial bacteria and has contributed greatly to the increase of Candida in Western society. Cortisol When you are under stress, your body’s adrenal glands release the stress hormones cortisol and adrenalin. One of the jobs of cortisol is to trigger the liver to release stored glycogen and fatty acids to prepare the body’s muscles for “fight or flight”. DHEA There is much on-going research to study the effects of the hormone DHEA on the aging process of the body. DHEA is a hormone produced by the adrenal glands, and as such, when levels of DHEA are elevated, it is easier to cope with stress. As with most hormones, DHEA levels naturally decrease as we age. Researchers are studying the effect of decreasing DHEA levels … in particular they are studying the increased risk of diseases like cancer, heart disease, obesity and loss of muscle mass when DHEA levels go down. Diabetes: The longer you go on with elevated blood sugar levels and insulin resistance, the higher your risk of developing Type II Diabetes becomes. Lowering blood sugar count and insulin levels goes a long way towards improving your body's resistance to insulin. This in turn decreases your risk of developing Type II Diabetes. Geraldine Richard 2016 www.weightloss-dietfree.com 101 Essential Fatty Acids Not all fats are bad for you. Essential fatty acids are exactly that: essential to human life and like vitamins, these fatty acids cannot be manufactured by the body and can only be obtained through our diet. There are 2 types of essential fatty acids: Omega-3 (alpha-linolenic acid or LNA) and Omega-6 (linolenic acid or LA). Omega-3 fatty acids are found in fish, walnuts, flaxseeds and dark green leafy vegetables. Omega-6 fatty acids are found in nuts and seeds, pulses, grains and avocado. Food intolerances Many people are sensitive or intolerant to various foods that are commonly eaten and they don’t even know it. These foods may even be favorite foods that are eaten on a regular basis. People with food sensitivities exhibit a wide variety of symptoms including fatigue, digestive disorders (constipation, diarrhea, flatulence, burping, bloating), water retention, headaches and migraines, skin rashes and eczema, sinus infections, nasal congestion, ear throat infections, ADD, ADHD, tantrums, irritability, bed-wetting, asthma, constantly clearing throat, muscle aches, and much more. Hydrogenated fats Hydrogenation is the process used to give oils a longer shelf life. Hydrogen atoms are added to unsaturated oils making them more saturated. This process postpones rancidity for months. This process is used to produce margarines because hydrogenated oils are more solid at room temperature. Hypoglycemia: Hypoglycemia (low blood sugar) is a common condition that goes hand in hand with insulin resistance. There are different levels of hypoglycemia. Diabetics who are on medication are at risk of going into a hypoglycemic coma when blood sugar drops too low. People who are not on medication rarely have their blood sugar drop so low as to induce coma, however, insulin resistance causes their blood sugar to constantly rise too high or drop too low. Hypothyroidism Hypothyroidism is the term used for an under-active thyroid, euthyroidism is a normal thyroid and hyperthyroidism is an overactive thyroid. Hypothyroidism causes your metabolism to slow down and often results in weight gain and makes losing weight difficult. Geraldine Richard 2016 www.weightloss-dietfree.com 102 Insulin Resistance: Insulin resistance causes glucose intolerance, which means your body does not clear glucose out of your bloodstream fast enough after eating starch or carbohydrates. Insulin resistance also causes the cells to resist allowing the insulin to open the door that allows glucose to enter. This results in blood sugar staying in the bloodstream for longer periods of time after eating, thereby increasing the incidence of Diabetes. The body’s cells become more and more resistant to insulin, which means less glucose gets cleared out of the bloodstream and into the body’s cells. This results in the body releasing more insulin to try to clear out the glucose. These high levels of glucose and insulin traveling in the bloodstream have very damaging effects on various systems throughout the body and if left untreated, often diabetes will develop. Metabolism Metabolism is the name given to the burning of energy in order to run all the involuntary systems of the body such as breathing, blood circulation, waste elimination, muscle growth and repair, brain and nerve functions … to name but a few. The energy required keeping bodily functions running smoothly accounts for over 70% of the calories we eat in a well-balanced healthy diet. Omega-3 & 6 essential fatty acids There are 2 types of essential fatty acids: Omega-3 (alpha-linolenic acid or LNA) and Omega-6 (linolenic acid or LA). Omega-3 fatty acids are found in fish, walnuts, flaxseeds and dark green leafy vegetables. Omega-6 fatty acids are found in nuts and seeds, pulses, grains and avocado. Polycystic Ovarian Syndrome, This is a syndrome that may or may not include many small cysts on the ovaries. A simple explanation of a cyst is that it can be compared to a balloon filled with water. The cysts associated with PCOS are not cancerous, nor do they indicate a predisposition of cancer. It is quite normal for ovaries to produce cysts and it is not usually a problem. In most cases, cysts on the ovary are formed from follicles that have developed but have not ovulated. PCOS is a syndrome that is tied into the vicious cycle of insulin resistance and hormonal imbalances including higher than normal levels of estrogen and testosterone, and lower than normal levels of progesterone. Geraldine Richard 2016 www.weightloss-dietfree.com 103 Serotonin People who are sugar intolerant (particularly alcoholics or children of alcoholics) have naturally low levels of serotonin in the brain. So called “normal” people have adequate levels of serotonin in the brain which means they can easily control impulses to eat sweets, starches and alcohol (they don’t usually have to deal with food cravings and where sweets are concerned they can “take it or leave it”). Low levels of serotonin cause intense refined carbohydrate cravings that are very difficult to ignore. In particular, these food cravings trigger impulse eating that is difficult to control with willpower alone. Low levels of serotonin make you feel depressed and attack your self-esteem and confidence. Exercising willpower and determination becomes difficult. You give up because you feel you are fighting a losing battle. Basically, low levels of serotonin attack your ability to “just say no”. Sugar intolerance People who are sugar intolerant (particularly alcoholics or children of alcoholics) have naturally low levels of serotonin in the brain. So called “normal” people have adequate levels of serotonin in the brain which means they can easily control impulses to eat sweets, starches and alcohol (they don’t usually have to deal with food cravings and where sweets are concerned they can “take it or leave it”). Low levels of serotonin cause intense refined carbohydrate cravings that are very difficult to ignore. In particular, these food cravings trigger impulse eating that is difficult to control with willpower alone. Trans-fatty acids The hydrogenation process produces trans-form fatty acids. These trans-fats actually make essential fatty acid deficiency symptoms worse and act as “anti-essential fatty acids”, that is, they decrease our essential fatty acid metabolism. Xenoestrogens Xenoestrogens are external toxins that mimic estrogen, but in a negative way. Natural estrogens are broken down by the body and either used in different bodily functions or excreted by the liver. Xenoestrogens on the other hand, do not breakdown in the body and instead, they are trapped in the fat cells where they can stay for a long time, causing many different negative responses in the body including interfering with normal hormone function as well as Geraldine Richard 2016 www.weightloss-dietfree.com 104 being implicated in many lifestyle diseases including many different types of cancer. Yo-yo dieting This is the process of losing weight and regaining it, over and over again. Geraldine Richard 2016 www.weightloss-dietfree.com 105 12. Bibliography: Elstein, Michael, M.D., NSW, Australia, 2000 Eternal Health, Nacson & Sons Pty. Ltd., Mindell, Earl, The Anti-Aging Bible, Bookman Press, Australia, 1995 Imber, Dr. Gerald, Skin Tricks, Thorsons, An Imprint of Harper Collins Publishers, 1997 Burke, Karen, M.D., Ph.D., Great Skin for Life, Hamlyn, An Imprint of Reed International Books Limited, 1996 Tisserand, Maggie, Aromatherapy for Women, Thorsons, An Imprint of Harper Collins Publishers, 1985, 1990, revised edition 1993 Battaglia, Salvatore, The Complete Guide to Aromatherapy, Watson Ferguson and Co., Brisbane 1997 Frank W. Cawood & Assoc., Inc., Naturally, F C & A Publishing, 1995 High Blood Pressure Lowered - Nixon, Deborah, Practical Aromatherapy, Lansdowne Publishing Pty Ltd, 1995 Gittleman, Ann Louise, M.S., C.N.S., The Living Beauty Detox Program, HarperCollins Publishers Inc., 2001 Gittleman, Ann Louise, M.S., C.N.S. Publishing, 1999 Eat Fat, Lose Weight, Keats Gittleman, Ann Louise, M.S., C.N.S. Hill, 2002 The Fat Flush Plan, McGraw By the Editors of Prevention Magazine Health Books and the Rodale Center for Women’s Health, Age Erasers for Women, Rodale Press Inc., 1994 Gottlieb, Bill, Alternative Cures, Rodale Inc., 2000 Stewart, Maryon, The Phyto Factor, Hodder Headline Australia Pty Limited, 1998 Sears, Barry, PhD. Enter the Zone, Harper Collins Publishers Inc., New York, NY 1995 Geraldine Richard 2016 www.weightloss-dietfree.com 106 Sears, Barry, PhD. The Anti-Aging Zone, Harper Collins Publishers Inc., New York, NY 1995 Eades, Michael R., M.D. and Eades, Mary Dan, M.D. Protein Power, Bantam Books, New York, NY 1996 Erasmus, Udo. Fats That Heal, Fats That Kill, Alive Books, 1986 Simopoulos, Artemis P., M.D. and Robinson, Jo. The Omega Plan, A Hodder and Stoughton Book, 1998 Ross, Julia. The Diet Cure, Penguin Books, 1999 Budd, Martin, N.D., D.O. Why Am I So Tired? Thorsons, 2000 D’Adamo, Peter. 1998 Eat Right for Your Type, Century Books Limited, Crook, Dr. William. The Yeast Connection, Professional Books, 1984 Morrow, Di. Natural Cellulite Control, Pennyroyal Publishers, 2000 Christie, Jonathan S., Ph.D. Food for Vitality, Bantam Book, 1991 Cabot, Sandra , M.D. The Liver Cleansing Diet, 1996 Cabot, Sandra , M.D. The Healthy Liver & Bowel Book, 1999 Des Maisons, Kathleen, Ph.D. Shuster, 1998 Potatoes Not Prozac, Simon & Des Maisons, Kathleen, Ph.D. The Sugar Addict’s Total Recovery Program, Ballantine Books, 2000 Thatcher, Samuel S., M.D., Ph.D., PCOS, The Hidden Epidemic, Perspectives Press, 2000 Hammerly, Milton, M.D. and Kimball, Cheryl, What to Do When the Doctor Says It’s PCOS, Fair Winds Press, 2003 Harris, Colette with Carey, Dr. Adam, PCOS, A Woman’s Guide to dealing with Polycystic Ovary Syndrome, Thorsons, An Imprint of HarperCollins Publishers, 2000 Geraldine Richard 2016 www.weightloss-dietfree.com