The Insulin Factor: Can’t Lose Weight? Can’t Concentrate? Can’t Resist Sugar? Could Syndrome X Be Your Problem?

Оглавление

Antony Haynes. The Insulin Factor: Can’t Lose Weight? Can’t Concentrate? Can’t Resist Sugar? Could Syndrome X Be Your Problem?

THE INSULIN FACTOR. ANTONY J. HAYNES

Dedication

Contents

Introduction

Why should I read this book?

What is Insulin Resistance?

How do I get started?

Medical conditions

1 Tell Me About Insulin Resistance. What is insulin?

What exactly does insulin do?

Insulin and carbohydrates

Insulin and proteins

Insulin and fats

How much insulin your body releases depends on what you eat

Insulin Resistance

The harm Insulin Resistance does

What causes Insulin Resistance?

Contributory factors in Insulin Resistance

Summary of key points

2 Are Refined Carbs and Sugar the Bad Guys?

Captain Cleave on sugar

The sugar-body fat connection

Sugar and diabetes

Sugar and heart disease

Sugar and tooth decay

Digestive problems

Summary of key points

3 What’s My Risk of Insulin Resistance?

Body Mass Index (BMI)

Interpreting your result

Insulin Resistance questionnaire

Part one – family and health history. Scoring this part of the questionnaire

Part two – signs and symptoms. Scoring this part of the questionnaire

Part three – Diet. Scoring this part of the questionnaire

Part four – lifestyle and exercise. Scoring this part of the questionnaire

Part five – Blood test results. Scoring this part of the questionnaire

Your scores

Total scores

Interpreting the questionnaire

Improving your situation

The six major causes of Insulin Resistance

The Insulin Connection

Age and insulin

Low Risk – Stage 1

Moderate Risk – Stage 2

High Risk – Stage 3

High Risk-Stage 4

Stage 5

Summary of key points

4 How Your Digestion Affects Insulin

Gut Health Questionnaire

Summary of key points

5 Carbs and Proteins – Your Key to Reverse Insulin Resistance. The Insulin Connection

Mixed messages

The Carbohydrate Questionnaire. Scoring the questionnaire

Interpreting the questionnaire

Carbohydrate groups

The Glycemic Index and Load

The Glycemic Index and obesity

Case Study: Carol

What’s the difference between simple sugars and starches?

Starchy vegetables

Fibre foods

Grains

Fruit

Limit carbohydrates, don’t avoid them

Main sources of carbohydrate

Why shouldn’t I cut out carbs altogether?

Serving size

Starchy vegetables, legumes & grains

Non-starchy veg

Cravings and addictions

Summary of dietary recommendations for carbohydrates

Introducing protein

The Protein Questionnaire

Scoring the questionnaire

Interpreting the questionnaire

Protein

Functions of proteins

Protein facts

Amino acids

Biological value

Carb protein balance

How much should I eat?

Case Study: Martin

The healthiest BV foods

Summary of key points

6 What’s So Essential About Essential Fats?

Fats Questionnaire. Scoring the questionnaire

Interpreting the questionnaire

Fats – the good, the bad and the ugly

Essential fatty acids

Functions of essential fats

Omega 3 family

Omega 6 family

Omega 9 family

The importance of vitamins and minerals

Bad fats

Ugly fats

Know your trans fats

Getting the correct balance of essential fatty acids

Insulin Resistance and fat metabolism. How hyperinsulinism effects EFA metabolism

Low fat diets are bad for your health

So which oils should I eat?

Cooking and eating oils

Oils that you can cook with

How much and how often should I eat essential fats?

So what supplements should I take?

A note on purity

Summary of key points

7 Antioxidants: Your Defence Against Excess Insulin. The Insulin Connection

The Antioxidant Questionnaire

Scoring the questionnaire

Interpreting the questionnaire

What is oxidative stress?

The Insulin Factor Plan is effectively an anti-ageing plan

Antioxidants and Insulin Resistance

Foods and antioxidants

Selected foods rich in plant antioxidants

Summary of key points

8 Key Nutrients to Reverse Insulin Resistance. The Insulin Connection

Key minerals and vitamins to reverse Insulin Resistance

Vitamins and minerals work best as a team

Chromium

Chromium, exercise and insulin

Good sources of chromium

A Note on yeast

Can chromium be toxic?

Magnesium

Magnesium and mood

Magnesium and oxidative stress

Good sources of magnesium

Zinc

Good sources of zinc

Vanadium

Good sources of vanadium

Calcium

Calcium and fat loss

Calcium and cravings

Dietary sources of calcium

Good sources of calcium

Vitamin B6

Good sources of vitamin B6 (pyridoxine)

Vitamin B3 (niacin)

Good sources of niacin

Biotin

Good sources of biotin

Powerful help from nature

Alpha lipoic acid

How does it work?

Corosolic acid

Case Study: Mr Andrews

Silymarin (MilkThistle extract)

Case Study: Mr Patel

Summary of key points

9 Is Stress Affecting You More Than You Think? The Insulin Connection

Adrenal Stress Questionnaire

Scoring the questionnaire

Interpreting the questionnaire

Anti-anxiety remedy for all

What is stress?

Factors that contribute to stress

The three stages of stress response

Stage 1: Alarm reaction

Stage 2: Resistance

DHEA

The DHEA: Insulin connection

Stage 3: Exhaustion

The body’s response to stress?

Stress, the adrenals and Insulin Resistance

Adrenal Stress Profile test

Type A personalities, Insulin Resistance and heart disease risk

Stress and personality type

Characteristics of a Type A personality pattern

Summary of key points

10 Are You Exercising Enough? The Insulin Connection

Exercise and Insulin Resistance

So what is moderate exercise?

Exercise, blood glucose levels and insulin

What time of day should I exercise?

Exercise and oxidative stress

The Insulin Factor 4-Point Exercise Plan

1. Warming up and down

2. Stretching

Stretching and the adrenals

3. Cardiovascular exercise

Examples of CV exercise

CV and adrenals

4. Resistance

Resistance training and insulin

Resistance training and the adrenals

What type of exercise should I emphasize? Insulin resistant but scored under 21 in the Adrenal Stress Questionnaire

Insulin resistant but scored over 21 in the Adrenal Stress Questionnaire

Caution

Summary of key points

11 Is It In My Genes? The Insulin Connection

Who has the most genetic risk?

Australian Aboriginals

Summary of key points

12 Your Plan to Reverse Insulin Resistance

Reversing Insulin Resistance

Your 5-point action plan

Model of how to reverse Insulin Resistance

Is there any reason why you shouldn’t start immediately?

Step one – Completing the questionnaires and doing the lab test(s)

Step two – Diet plan

Step three – Supplement plans

When do I need to repeat my lab tests?

Step four- Exercise plan

The best exercise for you. Insulin resistant but scored under 21 in the Adrenal Stress Questionnaire

Insulin Resistant but scored over 21 in the Adrenal Stress Questionnaire

Step five – Lifestyle and stress management

How long will it take before I notice a change in my health?

What happens after I have reversed my Insulin Resistance?

13 The Insulin Factor Diet Plan

The Insulin-Friendly Food Pyramid

A guide to protein portion size

General healthy eating guidelines

Meal suggestions

Key to recipes

Breakfasts

Protein powders

Margarine spreads

Lunches

Salad dressings

Dinners. Soups

Insulin-friendly spices

Add your own meal suggestions

Snacks

Dips

15 Snacks

Desserts

14 What Supplements Should I Take and When?

Recommended intakes – RDAs and RNIs

Why do we need supplements anyway?

1 Food is not as nutritious as it once was

2 Modern living and pollution increases our need

3 Nutrients in larger doses have benefits

4 Clinical experience

Quality supplements

Insulin Factor Supplement Plans

A special note on calcium supplements

1 Gut Supplement Plan

2 Insulin Resistance Supplement Plan 1

3 Insulin Resistance Supplement Plan 2

4 Insulin Resistance Supplement Plan 3

5 Adrenal Support Supplement Plan – General

6 Adrenal Support Supplement Plan – Lower Cortisol

7 Adrenal Support Supplement Plan – Raise Cortisol

8 Anti-Anxiety Supplement Plan

9 Antioxidant Supplement Plan A

Antioxidant Supplement Plan B

Antioxidant Supplement Plan C

Information about these supplements

10 Good Fat Supplement Plan A

Good Fat Supplement Plan B

Good Fat Supplement Plan C

11 Cravings and Appetite Control Supplement Plan. Cravings

Appetite Control

Amino Acids for Vegans and Vegetarians

Final Word. Well done

Resources

Resource contents

1. Where to find a nutritionist

Qualified nutritionists (alphabetical by name not county)

2. Testing laboratories

3. Summary of recommended tests. Degrees of Insulin Resistance

The five stages of Insulin Resistance. Stage 1

Stage 2

Stage 3

Stage 4

Stage 5

4. Where to get nutritional supplements

UNITED STATES

AUSTRALIA & NEW ZEALAND

5. BMI table and how to measure BMI

BMI categories:

BMI assessment

6. Body fat calculations

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Body Mass Index table

Body fat calculation figures

7. Colleges of nutrition

8. Other information sources

9. Glycemic Index (GI)

10. Index of good sources of essential fatty acids Omega 3 fats

Omega 6 food sources

Omega 9 food sources

11. Weights and measures conversion chart

Glossary of Key Words and Terms

References

Bibliography

Index

Copyright

About the Publisher

Отрывок из книги

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Can’t Concentrate?

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24 Drink less than eight glasses of water a day?

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