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Carole Malone. Turn Back Time - lose weight and knock years off your age
CONTENTS
WHY I WROTE THIS BOOK BY DR AAMER KHAN
INTRODUCTION
Genetics
Diet and nutrition
Exercise
Gut bacterial balance
Lifestyle, learning and habits
THE TIPPING POINT
FAT: FRIEND OR FOE?
IMPORTANT ROLES OF FAT IN OUR BODY. Provision of energy
Helps absorb and store fat-soluble vitamins
Energy storage
Insulation
Protection
Detoxification
Hormonal function
Cellular health and integrity
Brain and nervous system
Maintenance of mood
THE STORY OF FAT
THE HORMONES THAT AFFECT FAT METABOLISM
HOW TO LOSE WEIGHT BY GETTING YOUR HUNGER HORMONES WORKING FOR YOU
HORMONAL IMPACT ON FAT DISTRIBUTION AND AGEING
CORTISOL
CORTISOL BALANCING RECOMMENDATIONS. Foods to choose:
Foods to avoid:
OESTROGEN. Oestrogen balancing recommendations. Foods to eat:
Foods to avoid:
THYROID. Thyroid balancing recommendations. Foods to eat:
Foods to avoid:
TESTOSTERONE. Testosterone balancing recommendations. Foods to eat:
Foods to avoid:
THE MENOPAUSE
SIGNS AND SYMPTOMS
TREATING THE MENOPAUSE
OPTIMAL DIET FOR THE MENOPAUSE
Water
Calcium and magnesium
Vitamin D
Fruit and vegetables
Foods rich in vitamin B
Iron
TACKLING DIET AND NUTRITION, AND THE IMPORTANCE OF THE GUT
WHAT ARE THE RISKS OF TODAY’S FOOD?
General use of pesticides
The GMO (genetically modified organism) debate
The livestock debate
The GI carbs debate
The healthy fats debate
The debate about spicing things up
The debate about water and wine
The debate about when and how to eat
EXERCISE: PRACTICAL EXERCISES AND HOW TO DO THEM. There’s an exercise routine for everyone, no matter how fit or unfit you are
EARLY CHILDHOOD (UNDER FIVE YEARS OLD)
YOUNG PEOPLE (FIVE TO EIGHTEEN YEARS OF AGE)
ADULTS (NINETEEN TO SIXTY-FOUR YEARS OLD)
OLDER ADULTS (SIXTY-FIVE AND OVER)
How to know what is enough exercise
Getting started
BEGINNER
INTERMEDIATE PROGRAMME
ADVANCED
POSTNATAL
WARM UP
BEGINNERS
INTERMEDIATE
ADVANCED
POSTNATAL
IT’S ALL IN YOUR DNA AND HABITS
CASE STUDY: 1
CASE STUDY 2
CASE STUDY 3
DNA PROFILING
So what can we look for in DNA testing?
So what can we do with this information?
Where do habits fit in?
PHASE 1 – FROM BIRTH TO AGE ELEVEN
PHASE 2 – FROM AGE ELEVEN TO TWENTY-TWO
PHASE 3 – FROM AGES TWENTY-TWO TO THIRTY-FIVE
PHASE 4 – THIRTY-FIVE ONWARDS
How to age smart
So who is Cellular Healing aimed at?
What happens when our Cellular Healing system starts to wind down?
But don’t our genes influence ageing?
So how does Cellular Healing work?
TIPS. Be age-smart now
MODERN LIFESTYLE AND HABITS
Work/life balance
Smoking
Alcohol
A healthy diet
How and when to have food and drink
Be wary of fruit juices
Physical activity
Psychological wellbeing
Forming good habits
So, how do you stay on the wagon?
SHOPPING LIST, RECIPES AND THE PLAN TO PUT IT ALL TOGETHER TO FIT YOUR LIFESTYLE
YOUR SHOPPING LIST OF ESSENTIAL FOODS
Hummus. Serves 6
Healthy Delicious Frittata
Tasty Vegetable Patties – can be served alone as a snack or as part of a meal. Serves 4–6
Thick and Hearty Lentil Soup. Serves 6
Lentil and Spinach Soup. Serves 4
Creamy Sweet Potato and Parsnip Mash. Serves 6 as a side dish
Heartwarming Lamb Tagine. Serves 4–6
Rack of Lamb. Serves 2
Chicken and Butternut Squash. Serves 4
Lovely Leftovers
Mild Cauliflower and Lentil Curry. Serves 4
Chocolate and Ginger Protein Balls
Tasty Lemon Gluten- and Dairy-free French Toast. Serves 2
For the lemon sauce
THE PLAN
CAROLE MALONE’S TURN BACK TIME DIET
WEEK NINE
WEEK TEN – SATURDAY
SEPTEMBER 2017
DECEMBER 2017
Acknowledgements
Copyright
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The information provided in this book is designed to provide helpful information on the subjects discussed and is based on the breadth and wealth of Dr Aamer Khan’s medical experience since becoming a qualified doctor over thirty years ago.
This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and authors are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources.
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The above situation has always been so, however, we now have another problem to contend with, which has made things even harder. It has resulted in the increase in the incidence of obesity, heart disease, high blood pressure, dementia, diabetes, cancer and other diseases related to ageing, and leading to poor health, suffering and premature death. This new problem is the effect of how and what we eat, how we exercise and the changes we have seen in our environment.
Even in our early stages of life our systems are being damaged by our ‘toxic’ environment, including:
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