The Secrets to Lasting Weight Loss - liverdoctor...Hormonal changes may cause weight gain. Many...

The Secretsto Lasting

Weight Loss

Sandra Cabot MD

The information provided herein should not be used for the diagnosis or treatment of any medical condition. Your own doctor should be consulted for diagnosis and treatment of any and all medical conditions.

The suggestions, ideas and treatments described in this book are not intended to replace the care and supervision of a trained health care professional. All problems and concerns regarding your health require medical supervision. If you have any preexisting medical disorders you must consult your doctor before following any suggestions or treatments in this book. If you are taking prescribed medications you should check with your own doctor before using any treatments discussed in this book.

Published bySCB International Inc.2027 W Rose Garden Lane Phoenix, AZ 85027Ph +1 623 334 3232Website: www.liverdoctor.com

© Sandra Cabot MD, 2014eBook ISBN 978-1-936609-26-0

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recorded, or otherwise, without the prior written permission of the copyright owner.

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Author of the award winning Liver Cleansing Diet Book

T h e S e c r e t s t oL a s t i n g W e i g h t L o s s

Sandra Cabot MD

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ContentsTogether we can change our health . . . . . . . . . . . . . . . . . . 5

Many factors influence the rate at which you burn fat . . . . . . . . . . 6

Let’s examine some of the common factors that may cause weight gain . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8Liver Function . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

How do I know if I have a fatty liver? . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Thyroid Gland Function . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

Insulin – the fat storing hormone . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

The Hunger Hormones – Leptin and Ghrelin . . . . . . . . . . . . . . . . . . 16

Your Body Type is an important factor in weight gain . 21Android Type . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

Gynaeoid type . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Thyroid type . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Lymphatic type . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

Stress, Depression and Anxiety . . . . . . . . . . . . . . . . . . . . . . 24

Strategies for Burning Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . 25How to Improve Liver Function . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

How to Improve Thyroid Function . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Stimulate Your Cells to Burn Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

Beneficial Fermented Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32Breakfast Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

Healthy Lunches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

Dinner . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38

Last but not least . . . exercise . . . . . . . . . . . . . . . . . . . . . . . . . 39

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To Table of Contents

Together we can change our health Everyone needs mentors or guides who have wisdom and experience . Let us share with you the secrets to weightloss .

Most people who go on a diet and lose weight end up regaining that weight within a year. Why does this happen?

There are many reasons why people fail to lose their excess weight with the most common being –

• They lose their focus on their own wellbeing - that’s why you can not do it alone

• Stress gets in the way

• They do not keep healthy food close to them

• They lack self belief – I like this saying “whether you think you can, or think you can’t, you’re right!”

• They have hidden problems with metabolism that have never been treated

Metabolism

Metabolism is the term used to describe the inner chemical processes that occur in the mitochondria inside the cells during which food energy is turned into cellular energy. The rate at which you turn food energy into cellular energy is called the metabolic rate. If you have a high metabolic rate your cells will convert food energy into cellular energy efficiently, which means that you will not store excess or unused calories as fat so easily.



Conversely if you have a low metabolic rate, you will not convert food energy into cellular energy efficiently and food energy (measured as calories) will be stored as body fat after your glycogen stores are full.

It is well recognized that metabolism has a lot to do with excessive weight gain and those with a slow or sluggish metabolism will gain weight very easily and tend to develop cellulite. Fat cells in areas of cellulite have a very low metabolic rate and this is why it is so hard to burn fat

off from these affected areas.

Many factors influence the rate at which you burn fatThese include:

• Syndrome X which is also known as the Metabolic Syndrome or Insulin Resistance

• Leptin resistance – leptin is a hormone that regulates hunger and it may stop working if you

have been overweight for several years

• Fatty liver or sluggish liver function

• Excess cortisol levels caused by prolonged stress – cortisol is an adrenal hormone and it

promotes weight gain and fluid retention

• Thyroid gland problems such as thyroid

resistance and/or low levels of the thyroid

hormone called T 3 (triiodothyronine)

• Our genes – this is our unique DNA which we

inherit from both parents

• Body toxicity - toxins impair the energy factories

inside the fat cells, which reduces their ability

to burn fat. Most of these toxins are fat-soluble

and only the liver can turn fat-soluble toxins into

water-soluble toxins. If this does not occur, the

toxins cannot be eliminated, and will stay inside

the fat cells. This causes persistence of cellulite.

• Gut problems such as unhealthy bacteria and

leaky gut can cause impaired metabolism. To

Cellulite



improve the types of bacteria in your gut, increase vegetables and fruits in your diet, take a

strong probiotic, such as FloraTone. Also try some fermented foods. see page 29

• Food sensitivities and intolerances cause inflammation, which irritates the gut and overworks the liver leading to problems with metabolism. Food intolerances and allergies cause cravings, often for the very food that is causing the problem. The most common offenders are gluten and sugar. The most common food intolerance to cause weight gain is gluten. See my new book titled “Gluten – is it making you Sick or Fat?”

• A chemical imbalance in the brain’s neuro-transmitters, especially low dopamine, which makes you crave comfort foods. This can be helped with the amino acid Tyrosine.

• Lack of exercise, which will reduce blood supply to the fatty areas and increase fluid retention in cellulite areas.

• A negative self belief pattern – this can be helped by counseling, clinical hypnosis, meditation techniques and by getting expert advice – my team of Weight Loss Detectives are here to help you.

• Imbalances in sex hormones such as oestrogen dominance and/or androgen excess in women. This is common in Polycystic Ovarian Syndrome (PCOS).

Hormonal changes may cause weight gain. Many women complain of weight gain before menstrual bleeding and during and/or after pregnancy. This can be prevented by correct diet and keeping your metabolism at efficient levels. Hormonal imbalances can be treated by using bio-identical hormones such as natural progesterone. The synthetic hormones in the contraceptive pill, and many types of Hormone Replacement Therapy, can lead to weight gain. Bio-identical hormones do not cause weight gain.

http://shop.liverdoctor.com/floratone.html

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Liver FunctionThe liver is the major fat burning organ in the body and regulates fat metabolism in several very sophisticated ways. In simple terms we can describe the liver, as an organ which can burn fat and can also pump excessive fat out of the body through the bile into the intestines.

In the Medical Observer Journal in July 2004, Non-alcoholic fatty liver disease was called the new epidemic of liver disease facing the Western world.

A fatty liver is far from healthy, as basically it is being choked with unhealthy fat building up within it . The liver cells and the spaces that form the structure of the liver filter become swollen and distorted with unhealthy fat so that they cannot function efficiently.

The healthy liver is a highly organized mechanical filter, which cleanses the blood stream so that healthy clean blood returns to the heart. If the filter is blocked with unhealthy toxic fat, the blood cannot flow easily through its spaces, and thus it is not cleansed. Thus the blood returning to the heart becomes full of unhealthy fats and toxins, which can damage your heart and your immune system.

Let’s examine some of the common factors that may cause weight gain

Fatty Liver Healthy Liver



Today fatty liver is now recognized as the most common cause of abnormal liver function tests in the USA, UK and Australia. Around 20% (or one in five persons in the general population) in Australia and the USA has fatty liver disease.

How do I know if I have a fatty liver?Blood Test

You can ask your doctor to order a Liver Function Test. This takes the form of a routine blood test. If your liver enzymes, known as ALT and AST, are raised above normal levels, this signifies inflammation and damage to the liver cells caused by the fat building up inside them.

Ultrasound

You can ask your GP for an Ultrasound Scan of the abdomen. The ultrasound scan reveals the shape, size and texture of the liver. The fatty liver has an abnormal texture which will be seen on the ultrasound scan. The liver may be enlarged – the enlargement is often only slight and is due to the fact that the liver cells are being swollen with fat building up inside them. An ultrasound scan of the abdomen is a test of great value, as it is good at checking the texture of the liver and will show the streaks of fat and sometimes fatty cysts building up in the liver. It will also show the presence of liver diseases such as liver cancer, cysts and tumors.

Liver Biopsy

A liver biopsy is an accurate way to diagnose the severity of fatty liver, but a liver biopsy is not without risk and is not usually necessary. See this information at Liverdoctor.com

If you have a tummy roll of fat at the top of your abdomen and/or you are over weight, chances are that you have a fatty liver. Reversing a fatty liver can best be accomplished with a diet plan to reduce carbohydrate intake. A fatty liver can be reversed and a comprehensive guide on how to do this can be found in my book “Fatty Liver You Can Reverse It”. Available as an eBook from iTunes, GooglePlay and Amazon or you may order a printed copy from www.liverdoctor.com

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Thyroid Gland FunctionThe thyroid gland is located in the front of the neck attached to the lower part of the larynx (voice box) and to the upper part of the trachea (windpipe). The thyroid gland can be considered to be the throttle or accelerator of body metabolism and as we discussed earlier, metabolism is the process by which cells burn fat.

The thyroid gland produces a thyroid hormone called thyroxine (T 4) because it contains 4 molecules of iodine. Thyroxine is not a highly active hormone and must be converted in the body to its more active form called Triiodothyronine or T 3, which contains 3 molecules of iodine. Most of this conversion of T 4 into T 3 occurs in the liver, so you need a healthy liver for efficient thyroid function. The conversion of T 4 into T 3 is also improved by the minerals selenium and zinc. Many people are deficient in the minerals selenium, zinc and iodine, and this leads to sluggish thyroid function and consequent weight gain. Thyroid Health Capsules contain adequate doses of these minerals to support optimal thyroid function and healthy thyroid tissue.

T 3 acts directly upon the energy factories inside the cells (mitochondria) to speed up the rate at which they convert food energy into physical energy. In other words T 3 speeds up the metabolic rate.

The conversion of T4 into T3 can slow down with advancing years, fatty liver, liver disease, poor diet, or exposure to various toxins such as some prescription drugs, excessive alcohol or insecticides.

Slow or reduced conversion of T 4 into T 3 is called “thyroid resistance” and results in abnormally low levels of T 3 or even the wrong shaped T 3, which is useless. People with low

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levels of T 3 or the wrong shaped T 3 (known as Reverse T 3) will have a very slow metabolic rate and will find it very hard to lose weight. They will age more rapidly and be fatigued. They will experience dryness of the skin and hair, fluid retention and a tendency to puffy cellulite, especially just below the inner knees. Thyroid cream can be massaged into the skin to reduce these problems.

Blood tests for thyroid function

It is easy to check the thyroid function with a simple blood test that your local doctor can arrange.

The normal ranges of thyroid hormones are –

Free thyroxine (T 4) = 8 to 22 pmol/L Free triiodothyronine (T 3) = 2.5 to 6.0 pmol/L Reverse T 3 = 140 to 500 pmol/L TSH = 0.3 to 4.50 mIU/L (ideally not over 2.5)

Note: Reverse T 3 is the wrong shape and it does not work in the body – thus you do not want it to be above the normal range (too high). If Reverse T 3 is too high, you need to improve liver function, take a selenium supplement and perhaps take a prescription dose of T 3 hormone (Triiodothyronine).

Your Basal Body Temperature reflects your Thyroid Function

The basal body temperature is the lowest temperature attained by the body during sleep. It is measured immediately after awakening and before any physical activity has occurred.

In people with an underactive thyroid gland the body temperature falls below normal because of slower metabolism. An overactive thyroid gland elevates body temperature producing a low grade fever.

The metabolism in your whole body is completely dependent on enzyme function. Importantly enzyme function is highly dependent on body temperature.

If your basal body temperature is below normal, then the enzymes in every cell of your body will be working too slowly, which means your metabolism will be way too low.

Measuring your basal body temperature (BBT) can pin point a thyroid problem even if your blood tests for thyroid function are seemingly “normal.”

Mercury Thermometer

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This BBT is performed first thing in the morning, upon awakening, and before you become physically active. Tracking basal body temperature over 14 mornings gives you a better average.

Most digital thermometers on the market are not accurate enough for measuring your BBT. A digital thermometer, and also an infrared thermometer, will under read a person’s body temperature.

The most accurate thermometer is the old-fashioned mercury thermometer, around which this specific BBT test was originally created and standardized. Mercury thermometers can still be found in many pharmacies. You can also ask for a mercury-based fertility thermometer.

Modern digital-style thermometers are calibrated differently from the mercury type, hence will give inaccurate readings for the BBT test. Only use the old-fashioned mercury thermometer.

Technique to test the BBTYour mercury thermometer should be re-set by shaking it down the night before the first morning test, as well as after you have recorded each morning’s result. This ensures the thermometer is ready to use well before the next testing. It can take quite a bit of shaking to get the mercury column to go down to below the 35 degrees Celsius (95.0 degrees Fahrenheit) figure on this type of thermometer.

You must take your temperature immediately after awakening, as any physical activity will increase your temperature, thus preventing you getting the required basal reading.

As soon as you wake up, take your temperature, under the arm in the armpit, (not under the tongue) for a full 10 minutes. It is vital to place the mercury thermometer underarm, and not under the tongue. Do not move or get out of bed before taking your temperature. Any such activity will raise your basal body temperature, and make the test useless.

It’s important to accurately record the readings, as well as try to have those readings taken at about the same time each morning.

For pre-menopausal women it is important to only measure the temperature on the 2nd, 3rd and 4th morning of their menstrual bleeding.



For men and post-menopausal women, the temperature can be taken on any 14 – or more - consecutive mornings.

Once you have recorded the 14 readings, work out the average temperature.

Understanding your BBT Results A healthy human’s normal body temperature is considered to be 37 degrees Celsius (98.6 Fahrenheit).

If your average basal body temperature (BBT) reading is below 36.5 degrees Celsius (97.7 degrees Fahrenheit), then this is an indication, that you have an underactive thyroid.

The more your average BBT is below 36.5 degrees Celsius (97.7 degrees Fahrenheit), the more your thyroid is under-active. Any average temperature below 36.0 degrees Celsius, (96.8 degrees Fahrenheit) would suggest that your thyroid is starting to become underactive. In such cases, a TSH reading (done on a blood sample) is also more likely to come back as 2.0mU/L or higher.

Sluggish thyroid function is a common hidden problem that prevents many people from being successful with their weight loss programs. For more information about thyroid health see my book “Your Thyroid problems Solved”.

Case HistoryRobyn is a highly experienced nurse who believes in holistic medicine. Even so she did not recognize that she had a hidden thyroid problem. Robyn lives on the south coast of New South Wales Australia and has an organic farm where she raises organic chickens, eggs and meat and vegetables. Robyn had an undiagnosed thyroid condition, which when finally diagnosed and treated, changed her life, body shape and weight.

Read her case history. www.sandracabot.com/thyroid-case-history/

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Insulin – the fat storing hormoneImbalances in insulin are a very common cause of weight excess and inability to lose weight. Insulin imbalance is known as Syndrome X and causes a problem with the metabolism of sugar and fat. Syndrome X is also known as metabolic resistance.

Today, Syndrome X is widely recognized by the medical profession as a forerunner to heart disease and type 2 diabetes; but unfortunately Syndrome X is still greatly underestimated as a cause of obesity.

Syndrome X is caused by a disturbance in the function of the hormone insulin, which is really the root cause of the problem. In Syndrome X the body becomes resistant to the action of insulin and to compensate, the pancreas over produces insulin. This can be compared to a builder who has hired workers to build a house. If the workers are inefficient or lazy, the builder has to hire more workers to compensate for the inefficient workers; otherwise the work will never be completed on time. This is what happens in your body if you have Syndrome X – your insulin is lazy and inefficient and to compensate your pancreas has to make a lot more insulin. You end up with way too much insulin. Unfortunately insulin is a potent fat storing hormone.

I describe Syndrome X as a chemical imbalance that makes you fat. Syndrome X makes it virtu-ally impossible to lose weight unless it is specifically treated so that insulin levels come down.

Syndrome X is often not handled correctly because there is a tendency to treat the symptoms of this chemical imbalance, rather than attack the cause of insulin resistance. Those with Syndrome X are often on multiple drugs such as cholesterol lowering drugs, blood thinners,

antihypertensive drugs and blood sugar lowering drugs – just imagine how hard their fatty liver has to work to break down all these drugs? Overworking the liver like this often leads to weight gain because all the liver’s energy is used up to breakdown the drugs and there is less liver energy to burn fat– wow what a vicious circle we can create if we only treat the symptoms!



Some researchers have compared Syndrome X to an iceberg with its cause hidden beneath the surface of the ocean. At the top of the iceberg we see only the peaks of ice, which represent the symptoms. The symptoms we may see are weight excess (which can vary from slight to obesity) and there may also be abnormal blood fats, raised blood pressure and disturbances of blood glucose levels. Doctors treat these symptoms with drugs, which may be needed but hopefully not forever, if we are able to correct the insulin disturbance, which is the cause of these symptoms.

Excess body fat is a symptom of Syndrome X, and is usually treated with a low-fat diet. However this type of diet does not lower the raised insulin level, which is the cause of the obesity. We need an eating plan and supplement program to normalize the insulin metabolism. Only then are we able to overcome the obesity and all the other symptoms of Syndrome X.

Which foods elevate insulin?

• Refined sugars and processed grains and sugary soft drinks

• High carb foods such as bread, biscuits, crackers, cakes, pasta, noodles, pastries, muffins, donuts, cereals etc.

• Trans-fatty acids - Deep fried foods, margarine, hydrogenated vegetable oils



The Hunger Hormones – Leptin and GhrelinOur bodies manufacture hormones to regulate weight and appetite. These hormones try to maintain the status quo – or the same state; this is also known as homeostasis.

Our bodies don’t generally want to change. They like everything to stay the same. If we try to change things, our bodies will respond with compensation mechanisms, such as revving up our appetite hormones.

If we consistently consume less energy (in the form of food) than we expend through physical activity and basal metabolism (such as during a very low calorie diet or famine), our bodies react by making us hungrier. This is why diets generally fail.

Leptin and ghrelin are the major hormones which regulate appetite. Leptin and ghrelin regu-late the hunger centre situated in a primitive part of your brain called the hypothalamus

Ghrelin

The hormone ghrelin is secreted from the lining of the stomach. Your stomach will secrete a lot of ghrelin when you have not eaten for many hours to remind you that you need to eat NOW!

In summary, ghrelin increases hunger.

Ghrelinfrom stomach

BrainBrain

Leptinfrom fat

Decreaseshunger

Hypothalamus

Increaseshunger

Leptin Levels In Fasting State(measured in ng/dL)

Optimal 4 to 6 Acceptable 7 to 9 Abnormally high 10 or above

Ghrelin and leptin act on the brain via the hypothalamus.



Leptin

Leptin is made by our fat cells (adipose tissue) and is secreted into the circulatory system,

where it travels to the hypothalamus. Leptin tells the hypothalamus that we have enough

body fat, so we should eat less or stop eating.

Ideally the fatter you are the more leptin you make; thus you will eat less food and have a high-

er metabolic rate. Conversely, the less fat you have, the less leptin you make and your hunger

will increase.

Thus leptin correlates to fat mass — the more fat you have, the more leptin you will produce.

Under normal conditions, leptin tells the brain that you are not hungry, and it tells the body to

burn fat. Leptin decreases hunger and for weight loss — the more leptin the better!

However if leptin resistance develops, the whole control of hunger is disrupted - the result is a

gnawing, constant hunger that cannot be satisfied.

Your leptin levels can be measured with a fasting blood test (nothing but water for 12 hours).

• Ideal fasting leptin levels are between 4 to 6 ng/dL,

but fasting leptin levels up to 9 ng/dL are considered normal.

• Leptin levels of over 10 ng/dL are considered to be too high.

• The majority of obese people have very elevated fasting levels of leptin from 20 to 40 ng/L.

Extremely low levels of fasting leptin are below 3, and are a sign of inadequate body fat; this

can be due to malnutrition or intensive exercise.

The eating plan in this book will regulate your leptin levels to optimize weight loss. After 4 to 6

weeks on stage one of my diet, the vast majority of people have a large fall in their leptin lev-

els, as well as their insulin levels. This is because they are no longer leptin or insulin resistant.

The benefit is less hunger and fewer cravings.

How do the hunger signals get messed up?

Both Leptin and Ghrelin are designed to regulate hunger so that you stay in the healthy weight

range – but the system is not perfect, as both these hormones and their signals get messed

up with long term weight excess. As you become more and more overweight, the signals from

these hunger hormones become more and more deranged and eventually stop working.



Leptin resistance

If the system worked perfectly you would think that fat people would somehow naturally stop eating or start losing weight once their leptin levels were high enough. Unfortunately, you can become leptin resistant; this is similar to the way that insulin resistance develops in overweight people.

If you are overweight, you can have a lot of fat making a lot of leptin, but the leptin doesn’t work. The brain isn’t listening to the leptin, so there is no drop in appetite and no increase in metabolism. Your brain might even think you’re starving, because as far as it’s concerned, there’s not enough leptin. So you become even hungrier.

Leptin resistance is similar to insulin resistance

Insulin resistance occurs when there is excess insulin being produced (for example, with a diet high in sugar and refined carbohydrate), but the cells of your body and brain have stopped “listening” to insulin’s effects.

Both insulin and leptin resistance seem to occur together in obese people but there are differences between the sexes. For example obese men who tend to have more internal belly fat (visceral fat) have higher insulin levels. Women who tend to have more fat under their skin have higher leptin levels.

There are a few possible explanations for how leptin resistance develops. One theory is that leptin cannot get to the hunger centre in the hypothalamus because the proteins that transport it across the blood brain barrier are not working due to the build up of leptin in the cerebral spinal fluid that bathes the brain.

In summary once you are overweight, and the amount of fat you have reaches a critical amount, having slightly more body fat can mess up your appetite signals and actually make

you hungrier.

Leptin is a hormone that is a result of a build up of body fat; thus leptin is a long term regulator of body weight. Conversely ghrelin is the short term quick acting regulator of hunger - Hey I’m hungry now - when do we eat?

Your stomach makes ghrelin when it’s empty. Ghrelin is secreted into the blood, crosses the blood-brain barrier, and goes to your hypothalamus, where it tells you that you are hungry. Ghrelin is high before you eat and low after you eat.



If you want to lose weight you want less ghrelin, so you don’t get hungry. If you want to gain weight, say if you are very skinny, then you want more ghrelin — or at least you want it to stay high as you eat, so you’ll want to eat more.

Both hormones regulate appetite and hunger, ideally to maintain homeostasis — in this case, keeping you adequately fed and in the healthy weight range. When you try to lose fat, your body will respond by making more ghrelin so that you get hungrier.

Bummer – as this presents a challenge for people trying to lose fat and keep it off and this can lead to the dreaded “yo-yo dieting” phenomenon.

The biggest hurdle dieters face is weight regain — and unless you have an eating plan to control your hunger hormones, dealing with rebound weight gain it is a daunting prospect.

The weight loss surgery known as Sleeve Gastrectomy works very well, as it removes the part of the stomach that produces ghrelin. Indeed after a Sleeve Gastrectomy many people never feel hungry again and massive amounts of weight loss are possible. But that could remove one of life’s pleasures, but still for some morbidly obese people it could be lifesaving!

A study in the Journal of Clinical Endocrinology and Metabolism, 2010 Nov; 95(11):5037-44. Epub 2010, found interesting conclusions, which suggested that in obese people, leptin and ghrelin signals may not always work in ways that we expect. They concluded that obesity can disrupt normal appetite signalling.

The specialty of metabolic endocrinology is very complicated because no single hormone controls body composition, appetite and hunger. To be successful we need an eating plan that balances all our metabolic and hunger hormones and this book provides you with just that! Your individual hormonal profile may be relatively unique and needs to be considered.

There are proven things that you can do that will lead to a lasting change in body composition in a desirable way, namely less body fat and more muscle.

• Consume a diet that contains adequate protein and healthy natural fat so that your hunger hormones have a better chance of staying balanced and functional. The eating plan in this book is designed to do that and will keep your leptin, ghrelin and insulin levels under control

• Fine tune your thyroid hormones – see page X

• Keep your liver healthy, as it helps to keep your hormones in balance

• Treat imbalances in sex hormones, especially progesterone deficiency and androgen excess



• Get adequate sleep, as a lack of sleep leads to more ghrelin and leptin imbalance

• Don’t get discouraged, as it takes time to balance the hormones and the first 6 weeks are the most critical. Understand that when losing fat, you might be hungrier. That’s normal and as long as you avoid carbohydrates and stick to safe foods you will cope

• Think positive and make a commitment to behaviour change and regular exercise. Stay focused on your success. Stay focused on you. Ignore the negative thoughts that tell you that you will not succeed.

• Stay in touch with my Weight Loss Detectives – they are highly trained and passionate about helping you. We’ve helped thousands of people just like you lose weight and keep it off for good – see our videos of testimonials on www.liverdoctor.com

Fat makes hormones

Most people know that hormones are manufactured in our various glands, such as the pituitary gland, pancreas, the thyroid gland, the adrenal glands and the ovaries and testicles. However it may come as a surprise for you to learn that plenty of hormones are also manufactured in our fatty tissues.

Excessive amounts of upper level body fat produce more male hormones (androgens), which can increase insulin resistance and weight gain. Excessive production of androgens may cause “androgenization”, resulting in excess facial and body hair, acne and thinning of the hair in a male pattern. This is what we find in many women with polycystic ovarian syndrome, especially if they carry a lot of weight in the upper body and abdomen.

Lower body fat produces the female hormone called estrone, which if excessive, can increase fat deposits and cellulite in the thighs and buttocks.

The hormone leptin is produced in our fat tissues. Long term obesity disrupts the action of leptin, so that we feel excessively hungry all the time.




There are 4 different body typesAndroid, Gynaeoid, Thyroid and Lymphatic

These 4 body types have unique hormonal and metabolic characteristics. Some body types

gain weight easily and are also more susceptible to cellulite. The Body Type supplements are

designed to balance your metabolism and hormones

for your body type.

Android typeThe Android body type has broad shoulders and

strong muscular limbs. The trunk is somewhat straight

up and down and there is not much of a waist. The pel-

vis is narrow and the hips do not flare. Android types

have an anabolic metabolism, which means that they

tend to be “body-building” and will gain weight in the

upper part of their body so that they may become ap-

ple-shaped. Most of their weight gain occurs on the

front of the abdomen. They build muscle mass easily

and make good athletes. They tend to produce more

male hormones than do the other body types.

Your Body Typeis an important factorin weight gain



Gynaeoid typeThe gynaeoid body type is the curvy shape with small to medium shoulders tapering to a small waist and then flaring below to wide curvaceous hips. Weight gain occurs only on the thighs and lower buttocks and gives a very feminine and curvy shape. Many gynaeoid types will have a big problem with cellulite accumulating around the upper thighs and buttocks. They often have a hormonal imbalance called “oestrogen dominance” which means that there is too much oestrogen compared to progesterone. Gynaeoid types often crave foods combining high amounts of fat and sugar, which will increase their sensitivity to oestrogen leading to more cellulite in the buttocks and thighs. Pear shaped obesity or lower body weight gain in the buttocks, hips and thighs is found in Gynaeoid Body Types. This is associated with oestrogen dominance and can be overcome with natural progesterone cream (5-10% strength), the Body Type Supplements and the correct exercise program.

Thyroid typeThis body type is characterized by a fine narrow bone structure and long limbs. This body type often has a “race-horse” appearance. Many dancers and models belong to this body type. Thyroid types often crave stimulants such as caffeine, nicotine and sugar or artificial sweeteners and may miss meals. They often have problems with unstable blood sugar levels, which can cause fatigue and cravings for sugar and stimulants. Generally speaking thyroid types do not gain weight easily and have a very high metabolic rate. Thyroid Body Types do not have many fat cells (they are born this way) and so they do not have many areas to store fat.

Of all the body types they are least likely to develop cellulite and if it does occur it is on the buttocks.



Lymphatic typeLymphatic body types gain weight all over the body, and have a “cuddly baby doll” appearance. Weight gain occurs very easily because lymphatic types have a very low metabolic rate. They also have a dysfunctional lymphatic system resulting in generalized fluid retention, which makes them look fatter than they are. They are prone to deposits of fat swollen with lymphatic fluid, which can cause severe cellulite. This type of fluid retention gives them thick puffy limbs so that it is hard to see their bone structure. They often avoid exercise and prefer indoor and creative hobbies instead of physical pursuits.To discover your body type now visit www.liverdoctor.com and do the Body Type Questionnaire – it is free and accurate.

Android Body Type

Normal Overweight

Normal Overweight

Normal Overweight

Normal Overweight

Thyroid Body Type

Gynaeoid Body Type

Lymphatic Body Type


https://www.liverdoctor.com/body-type-questionnaire/



Stress, Depression and AnxietyStress can undo everything you are trying to achieve – and it will undo it quickly . Stress makes you lose your focus . To be successful you must be focused on yourself in a positive way – this is number one! You must work on your self esteem – you are worth it!

I have a saying which is “Love Yourself to Health”

Emotional eating may account for up to 80% of over eating. Emotional eating is dysfunctional and is the use of food to control negative emotions, anxiety or stress. The stress hormone cortisol also contributes directly to weight gain by increasing insulin resistance.

If you are addicted to food, stress will cause a drop in brain dopamine and blood sugar levels, and this will cause powerful cravings for your comfort foods, or in other people cravings for alcohol or cigarettes etc. The stress can be high and your mind may try to fill you with negative thoughts that sabotage your efforts. Low self-esteem is at the root of most failures and causes us to give up - we may need help to maintain our self worth and confidence.

You do not have to be perfect and everyone needs little treats and comforts occasionally, especially if they feel empty and unloved.

You may think you can fill up emptiness with chocolate, sugar, carbohydrates, cigarettes or alcohol etc., but for many addicts, it is a case of one is too many and a thousand is not enough. You can replace emptiness with a positive feeling if you work on yourself to be the best you can possibly be, so that you will attract a fulfilling life.

But remember that you need to Love Yourself to Health.



How to Improve Liver FunctionThis will increase the ability of the liver to burn fat and pump fat out of the body through the bile. It will also help to breakdown fat-soluble toxins that would otherwise become trapped in the fatty tissues and lead to cellulite. Liver tonics are the most effective strategy; however you will need a powerful tonic that can really improve liver function. I recommend a liver tonic that contains Milk Thistle, vitamin C, vitamin E, B vitamins, zinc, selenium, taurine, NAC, L-Glutamine, Glycine, natural caretenoids, green tea and L - glutathione.

Eat plentiful amounts of vegetables and raw fruits. Avoid dried fruits as they are too high in carbohydrates. The best fruits for weight loss are citrus, passion fruit, kiwi fruits, prunes and apples. Drink at least 8 glasses of filtered water everyday.

How to Improve Thyroid FunctionThe thyroid gland has a high requirement for trace minerals because the enzymes that produce thyroid hormone and convert it to the active form (T 3) are dependent upon trace minerals. The most important minerals for this process are selenium, zinc, and iodine. Many people with a weight problem and/or cellulite have a deficiency of these trace minerals, which leads to sluggish thyroid function and a lower metabolic rate.

Tyrosine is the amino acid required to manufacture thyroid hormone, so a tyrosine supplement can improve thyroid function, especially in vegetarians or those with digestive problems. Many people with an underactive thyroid gland do much better on a gluten free diet.

See Robyn’s case history. www.sandracabot.com/thyroid-case-history/

Strategiesfor FatBurning

http://shop.liverdoctor.com/livatone-plus-240-capsules.html

http://www.sandracabot.com/thyroid-case-history/



Thyroid Gland Juice

1.5cm fresh ginger

1 red radish

2 carrots

¼ medium beetroot and top leaves

1 apple - whole

2-3 lettuce leaves

¼ tsp kelp powder

Wash, trim and chop all produce and their

leaves and process in juicer.

Stir in kelp powder and mix well.

Liver Tonic Juice

1 carrot

¼ bunch parsley

125g cucumber - leave skin on

1 orange

1 lemon or lime

2 kale or 2 cabbage leaves

Wash, trim and chop all ingredients and

process in juicer.

Drink 2 to 3 small cups daily.

Here are some raw juice recipes for boosting metabolism and assisting liver and thyroid health.

The popular Raw Juices Can Save Your Life book has additional juice recipes for many health problems



Stimulate Your Cells to Burn FatThe following natural supplements support and stimulate the metabolism -

• Tyrosine • Garcinia quaesita (Brindle Berry)• Kelp – a source of iodine• Vitamin B6• Zinc • Chromium picolinate • Capsicum Annuum

All these ingredients are found combined in the weight loss tablet called Metabocel.

Nutrients and herbs, which help to reduce cellulite and body fat, must be able to do the following: -

• Support thyroid function• Support liver function• Stimulate brown fat metabolism• Reduce sugar cravings• Stabilize blood sugar levels• Boost energy

TyrosineTyrosine is required by the body to manufacture thyroid hormone and the neuro-transmitters adrenalin and dopamine. Tyrosine stimulates thyroid gland function and therefore metabolism. Tyrosine reduces brain fatigue and improves mood because it helps the brain to make adrenalin and dopamine. It also reduces cravings for comfort foods that you may be addicted to, such as gluten and sugar. Effective results can be obtained with one teaspoon of Tyrosine powder 2 - 3 times daily.

http://shop.liverdoctor.com/metabocel-90-tablets.html



Garcinia (Brindle Berry)

Garcinia is a fruit that has been used for centuries by the people of Southern Asia because it enhances the flavor and satisfaction of meals. The rind of this fruit is rich in Hydroxycitric Acid (HCA).

In 1965 the rind of the garcinia fruit was found to contain a unique fruit acid which had not previously been discovered. The researchers who isolated this acid called it Hydroxycitric Acid or HCA. Its action has been reported in highly respected scientific journals such as The American Journal of Clinical Nutrition and The Journal of Biological Chemistry. These reports showed that HCA could reduce food intake and body weight gain. Its mechanism of action was believed to be the inhibition of fat production from dietary carbohydrates.

When carbohydrates are consumed they are broken down into glucose to be used for energy. The glucose that is not used immediately for energy is stored as glycogen in the liver and muscles. If the glycogen stores become full, an enzyme known as ATP-citrase lyase converts excess glucose molecules into fat. It is thought that HCA inhibits this conversion by reducing the action of this enzyme.

Studies have found that HCA may be effective in reducing body fat production by 40 to 70% for up to 12 hours following a meal. Garcinia may reduce appetite because excess glucose is no longer being turned into fatty tissue and remains stored as glycogen. With the body glycogen stores maintained at a higher level, the brain receives a message that energy reserves are full and that no more food needs to be taken in. This reduces hunger pangs and removes the desire to snack.

Garcinia has been used continuously for centuries, which is a testimony to its safety. Its active principle, HCA, is similar to the citric acid found in citrus fruits. HCA has undergone toxicity studies and has been found to be safe.

It is necessary to treat cellulite by targeting the fat layer in the deeper subcutaneous levels of the skin. External treatment of cellulite will often have limited effects. To obtain lasting and desirable results it is vital to enhance metabolism and fat burning on a deeper level.



Beneficial Fermented FoodsFermented foods are extremely beneficial because they produce a more favorable population of bacteria in the intestines. Fermented foods are a potent way to use food to add to the diversity of good species (micro-organisms) inhabiting our digestive system. Normal gut flora has more than 600 different species. If you have healthy bacteria in your gut this will increase your chances of seccessful weight loss. Conversly, if you have unhealthy bacteria in your gut you may get brain inflammation resulting in irritability and mental fatigue.

Dairy SourcedYoghurt – purchase full fat, unsweetened and unflavored varieties

Kefir – is cultured probiotic milk

Cheese – Camembert, Brie and moldy cheeses are fermented. Always buy these fresh and do not allow them to age for too long

Crème fraiche - is cultured cream

Cultured buttermilk – is the liquid portion from churning butter

Vegetable Sourced

Sauerkraut – traditional European winter food made from cabbage

Kalekraut – is very similar to Sauerkraut but is made with kale

Kim Chi – the national dish of Korea is made in a similar way to sauerkraut with the addition of other vegetables, spices and chill.

Soy or Rice Sourced

Natto – definitely not for the faint hearted. This food is eaten with gusto in Japan but in western countries it has not gained the same popularity.

Miso – is a fermented product of soy or barley or rice.

Tempeh is blocks of soy bean that have been fermented with a beneficial fungus.

Plant SourcedKombucha Tea – requires sweetened tea for the growth of this probiotic rich drink.

Apple cider vinegar – organic is easily purchased and the best probiotic value is found in a product with a ‘mother’. The mother is sediment on the bottom of the bottle and this provides a rich source of probiotic.



Mauritian Cabbage Pickle RecipeBy Naturopath Victoria Taylor

Ingredients

½ firm cabbage, finely sliced.3 carrots, julienned¼ pound (115gm) fresh green beans, thinly slicedOther vegetables in season may be added to your taste

Place the vegetables in the sun in a thin layer to partially dehydrate

Meanwhile

Gently fry 2 onions thinly sliced lengthways in 3 tablespoons of virgin coconut oil.Add

3cm (1.2in) fresh ginger, grated1 whole garlic onion; peeled and passed through a garlic press1 teaspoon freshly ground black pepper1 tablespoon turmeric, depending on taste1 tablespoon white mustard seed

Gently heat all of the above till turmeric becomes dark in colour.

Turn off heat, cool and then add the sliced raw vegetables.

Add ¼ cup of cold pressed virgin olive oil and organic apple cider vinegar.

Celtic sea salt may also be added to taste.

The pickle is ready for use immediately if desired. However, if you allow it to ferment in a large glass jar with a lid on for 4 to 6 weeks, the content of beneficial bacteria will be much higher.

Keep Healthy Foods Close to You

If you get hungry whilst you are out and about, or busy and stressed on the run, you will grab what is available – this is usually gluten containing foods, sugary foods, processed foods or deep fried foods. If you miss breakfast and get super hungry by mid morning when your blood sugar level drops, you are in a danger zone to grab high carbohydrate foods.



You need to be prepared by carrying a safe food pack with you – a type of survival healthy food pack.

Include in this food pack the following –

• Cheese – any cheese will do but don’t choose sliced processed cheese or low fat cheese• Yogurt – choose plain full fat or Greek yogurt• Canned seafood• Nuts and seeds – can be salted if desired• Avocado and olives• Raw fruits• Salad vegetables chopped• Salad dressing in a jar (made with fresh lemon or lime or apple cider vinegar and cold

pressed olive oil)• Pieces of coconut flesh• Hard boiled eggs• Synd-X Protein Powder – this can be used as a meal or as an in between meal snack

Synd-X Protein Powder is designed with several aims in mind –

• To make your weight loss quicker and easier• To improve your energy levels• To provide you with a delicious drink that satisfies your hunger• To fit in with your busy daily lifestyle

Synd-X Protein Powder™ is a tasty, healthy and nutritious powder that will help you to lose weight. When made into a shake, it is designed to make you feel full for longer; this reduces appetite and makes weight loss easier and quicker !

Each delicious vanilla serving of Synd-X Protein Powder™ contains:

Ultra Filtered Whey Protein Concentrate, Sunflower Lecithin, Natural Flavors, L-Glutamine, Taurine, Stevia Extract, Chromium Picolinate.

Synd-X Slimming Protein Powder contains pure full-spectrum whey protein concentrate. It does not contain any preservatives, coloring, artificial sweetener or flavors.

Contains added chromium to help metabolism and reduce cravings.



RecipesBreakfast Recipes

OmeletteUse any combination of vegetables, herbs and/or meat that you enjoy – such as bacon, chicken, salmon, tuna, broccoli, finely chopped spinach, mushrooms, onion, chives, parsley, garlic, chilli, bell peppers (capsicum), cilantro (coriander), rosemary, tomatoes (fresh or sundried and chopped), black pepper and sea salt to taste. You may also add 2 tbsp of grated parmesan cheese.

Method: Combine 2 to 3 eggs in a bowl and whisk, add all the other chopped ingredients and mix. Pour into fry pan on a low to medium heat. Then flip mixture in the pan to cook the topside, or place pan under the grill to cook the top of the omelette.

Serves one person

Protein Smoothie Drink

1-2 cups Milk – choose dairy milk or sugar free milk alternatives such as unsweetened soy, almond milk or coconut milk.

2-3 tbsp Synd-X Slimming Protein Powder or whey protein powder

½ cup Berries such as strawberries or frozen berries such as blueberries and raspberries

Mix all ingredients in a blender.

1 tablespoon of LSA or hemp seeds or chia seeds can be added for extra fiber and essential fatty acids

Water can be used instead of milk if preferred – Serves one person.



Victoria’s Vegan Breakfast Bickies½ cup freshly milled chia seed½ cup pea protein powder – vanilla or chocolate½ cup coconut flour½ cup coconut oil¼ cup hemp seeds225ml (80z) coconut cream½ cup freshly milled raw nuts (not peanuts)

Additions may include cacao nibs, cinnamon, nutmeg, antioxidant powder (acai, goji, macqui).

Add some coconut water - add slowly until soft drop consistency is reached. Mix dry ingredients thoroughly, then combine with coconut oil and cream. Add enough coconut water to a make a smooth batter consistency and drop dessertspoonfuls onto baking tray covered with bake paper, approximately 12/tray.

Bake at 180°C (350°F) until base is golden brown. Allow to cool on the tray. These are high protein and best stored frozen wrapped in parcels of 4, which is sufficient for a sustaining breakfast or lunch.

Healthy LunchesZesty Beetroot and Carrot Salad

1 large Raw beetroot, peeled and grated or sliced into small julienne pieces2 large Carrots, peeled and grated1 large Avocado, chopped½ cup White cheese (such as feta, ricotta or cottage), crumbled1 Red onion, finely chopped2 tbsp Fresh mint and basil leaves, finely chopped1 tsp Lemon rind, grated2 tbsp Cold pressed olive oil1/3 cup Lemon juice½ tsp Chilli flakes (optional)Salt and pepper to taste



Preparation

Combine all ingredients.

This salad is ideal to serve with warm cooked lamb or beef, or as a side dish for grilled fish. It will store in the fridge for 2 days.

Serves 4 to 6.

Tasty Chunky Tomato Lentil Soup28oz (810g) Fresh tomatoes or canned chopped tomatoes

1 cup Red lentils, soaked for one hour in 2 cups of boiling water

1 cup Celery stalks with leaves, chopped

2 tbsp Fresh basil leaves, chopped

1 cup Coriander, chopped

½ Chilli, chopped finely (optional)

2 tsp Paprika

½ cup Fresh parsley, chopped

1 large Onion, chopped

½ tsp Cracked black pepper

½ tsp Rock salt or sea salt

2 tbsp or more Tomato paste

2-3 tsp Cold pressed olive oil

Garlic, chopped according to your personal taste

Preparation

Brown the onion and garlic in a small amount of oil. Then add to all other ingredients in a large pan. Simmer gently until all is tender for approx. one hour.

Add more water if necessary. Season to taste before serving. This soup can be served chunky, or if preferred smooth - purée with a hand held food processor. Serve sprinkled with chopped parsley.

Suitable to freeze in meal size portions Serve tomato and lentil soup, with a tossed salad (sprinkle chopped nuts and sesame seeds through the tossed salad)

Serves 6.



Shellfish & Avocado with Spicy Dressing1 cup Lettuce leaves, or rocket torn into bite size pieces

7-8oz (210g) Fresh or canned prawns, shrimp or crab meat, drained

1 Avocado, chopped

1 small Lebanese cucumber, diced

2 - 3 Spring onions, chopped, or 1 red onion, chopped

1 Red capsicum (Bell pepper), chopped

½ cup Celery stalks and leaves, chopped

½ cup Fresh coriander, chopped

Dressing

You can have a simple dressing of cold pressed olive oil and freshly squeezed lemon juice.

Alternatively choose the following spicy elaborate dressing consisting of -

½ Avocado

¼ cup Sugar free mayonnaise

1 tsp Seeded mustard

2-3 tsp Cold pressed oil

2-3 tsp Fresh lemon juice or apple cider vinegar

2-3 tsp Tomato paste

1 tsp Horseradish sauce

1 tsp flat Nature Sweet Sugar Substitute or pinch stevia if you desire to sweeten the dressing

1 pinch Chilli flakes or one small fresh chilli chopped finely (optional)

Preparation

Toss salad and seafood together. Blend dressing ingredients all together in a food

processor then pour over the salad.

Store dressing in the fridge in a screw top jar for up to 4 days.

Serves 2.



DinnerCoriander and Lemon Chicken

2 large bunches Coriander, chop leaves coarsely

2 Garlic cloves, finely chopped

2” (5cm) Ginger, thinly sliced

2 Lemons, juiced

½ tsp Garam masala

1 tsp Paprika

½ tsp Chilli powder (optional)

1 tsp Cumin seeds

1 tsp Sea salt

35oz (1 kg) Chicken thigh fillets

2 tbsp Olive or coconut oil

5 Fresh tomatoes, chopped

Preparation

Combine coriander, garlic, ginger, lemon juice, garam masala, paprika, chilli, cumin and salt, and mix well

Add chicken, toss well and leave in marinade for 30 minutes, stirring from time to time

Heat oil in pan, add chicken with marinade and cook over moderate heat until tender

Add tomatoes and cook for 10 minutes over low heat. Serve with steamed vegetables and salad.

Serves 4 to 6

Cajun Fish

18oz (500g) Thick fish fillets – John Dory, snapper, deep sea bream, mullet, swordfish or gem fish are all suitable.

¼ cup Cold pressed olive oil

2 Shallots or 1 small onion, finely chopped

2 cloves Garlic, minced

1 tsp Sea salt

½ tsp Garam masala



½ tsp Paprika

½ tsp Cayenne pepper

½ tsp Freshly ground black pepper

2 tbsp Fresh parsley, chopped for garnishing

Preparation

Cut fish fillets into 2 inch cubes.

Mix oil, onion and all seasonings together in a bowl.

Add fish pieces and stir to thoroughly coat all pieces. Let stand for at least 15 mins.

Smear some extra olive oil in a pan and heat the pan.

Add fish in a single layer and turn often until fish is cooked.

Do not over cook fish.

Repeat with the remaining fish.

Drain fish on a paper towel. Serve hot with a cool green salad.

A squeeze of lemon juice is often a piquant addition just as you serve.

My son often adds a little plain yogurt and lemon or lime juice to the pan juices after cooking the fish, to make a very nice spicy, creamy, piquant sauce.

Note: Cajun seasoning is available ready prepared at many supermarkets. If you prefer to use these blends, sprinkle liberally over fish before cooking in oil. Be cautious with Cajun seasonings. Hot for some can be very hot for others. Remember you can always add more seasoning if desired.

Chicken, lamb and pork are delicious prepared Cajun style.

Beef in Black Bean Sauce26oz (750g) Lean rump steak – cut into strips1 tbsp Dry sherry2 tbsp Soy sauce2 tbsp Black bean sauce1/3 cup Cold pressed olive oil4 Spring onions, sliced2 Celery stalks, sliced1 Red capsicum (bell pepper), seeded and sliced½ cup Bamboo shoots, sliced1 tsp Curry powder



Preparation

Marinate beef strips in sherry, soy and black bean sauce, stir in flour and let stand for 30 minutes.Heat oil in wok, add onions, bell pepper, celery, bamboo shoots and curry powder and sauté for 2 minutes.Remove vegetables from wok with slotted spoon. Add meat to the remaining oil in wok and cook until browned and tender – approx 5 minutes.Return vegetables to wok and heat through and serve with steamed carrot, broccoli and cauliflower.Green prawns can be used in place of steak for a change. Serves 4 – 6.

DessertsCoconut Baked ApplesIngredients

4 Large apples3/4 cup Coconut syrup½ cup Walnuts ¼ Cup Raisins2 tbsp Dairy butter, cut into piecesCinnamon

Serve with plain full fat yogurt

Directions

Heat oven to 200 degrees Celsius (390 degrees Fahrenheit)

Remove the apple cores and trim about a ½ inch (1cm) slice from the bottom of each apple, so they sit flat. Place the apples in an ovenproof dish.

Drizzle the apples with the syrup. Divide the walnuts and raisins among the apples, filling the cavities, and place any extra in the dish. Dot the apples with the butter. Bake until tender, 40 to 50 minutes.

If using a baking dish, pour the liquid from the dish into a skillet. Bring to a boil over medium heat. Cook until it thickens slightly, 2 to 3 minutes. Spoon the sauce over the warm apples, sprinkle with cinnamon and serve with yogurt if you chose.

Coconut syrup has a glycemic index in the low 30s- which makes it low on the Glycemic Index in comparison to Maple Syrup which has a Glycemic index in the 50’s. Coconut sugar also retains quite of bit of the nutrients found in the coconut palm. It also contains inulin, a fibre which slows glucose absorption; this explains its lower glycemic index.



Last but not least . . . exercise

It’s no secret that exercise is vitally important to facilitate and maintain weightloss. You may

find the thought of exercise troubling. Especially if you have watched some of the weightloss

challenge shows on television. They would scare me away and I don’t mind the odd puffing and

panting to keep in shape. I’d would like you to watch a video of one of my weight loss patients

named Marcel, who transformed her life by following some of the suggestions outlined in this

book.

https://www.sandracabot.com/exercises-to-keep-you-fit-part-1/To see the easy exercises that helped her tone up as she lost weight watch part 2 and 3https://www.sandracabot.com/exercises-to-keep-you-fit-part-2/ https://www.sandracabot.com/exercises-to-keep-you-fit-part-3/

You need to know is what is right for you as an individual

https://www.sandracabot.com/exercises-to-keep-you-fit-part-1/



Don’t give upSo if you feel that weight loss is impossible for you, even though you have tried your best with diet and exercise to lose weight, you need to look deeper and NOT give up – never give up!

My research has found that people trying to lose weight need regular support and motivation.

We are all individuals with unique hormonal, metabolic and psychological characteristics that need to be addressed for a successful long term outcome.

9 781936 609260

ISBN 978-1-936609-26-0

For further information consult with one of our naturopaths

Call our Health Advice Line

In the USA call 623 334 3232 or in Australia call 02 4655 8855

or email us at ehelp@liverdoctor .com

27 July 2015 ii

mailto:ehelp%40liverdoctor.com?subject=Enquiry%20from%20Secrets%20to%20lasting%20weight%20loss%20book

The Secrets to Lasting Weight Loss - liverdoctor...Hormonal changes may cause weight gain. Many...

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