Cortisol is a hormone released from the adrenal glands. It plays an important role in controlling blood sugar levels, energy production, inflammation, and regulating a healthy immune system. Cortisol causes problems only when it is chronically elevated or too low as a result of long term stress. Cortisol excess can contribute to excessive abdominal fat and inability to lose weight. When stress levels are high for a long period of time, this can lead to low cortisol levels and adrenal exhaustion. Exhausted adrenals are the root issue to many health problems including depression, chronic fatigue, PMS, allergies, frequent colds and infections, and candida (yeast overgrowth).

Signs of adrenal fatigue:

• difficulty getting up in the morning
• allergies
• increased PMS
• continued fatigue not relieved by sleep or rest
• decreased ability to handle stress
• constant feelings of being overwhelmed, anxiety, low mood
• sleep disturbances and unrestful sleep

Roadblock #3: Hypothyroidism

Many women go to the doctor to get their blood tested thinking they have symptoms of hypothyroidism. They are disappointed when because their blood work comes back normal, but they still feel exhausted. Body temperature may be a better indicator of thyroid function than the blood tests. If your body temperature is less than 97.6 degrees on average, you could have a problem with your thyroid. There are treatments, both natural and medical, that can help.

Roadblock #4: Estrogen

Estrogen loss mostly generally occurs after menopause. As estrogen production falls, your body turns to secondary production sites, including body fat. If your body is struggling to maintain it’s hormonal balance, body fat becomes more valuable.

However, many more women have estrogen dominance than estrogen loss. Estrogen dominance means too much estrogen relative to progesterone. Progesterone is a powerful hormone that regulates periods, has a calming effect, and supports pregnancy.

The following symptoms arise when estrogen over-stimulates both the brain and the body, which can be worsened by stress:

• irregular periods
• extreme bloating and water retention
• breast swelling and tenderness
• fibrocystic breasts
• premenstrual headaches
• mood swings and irritability
• weight gain
• thyroid dysfunction
• PMS
• trouble sleeping

Solutions

I recommend diet, exercise, stress reduction, and simple supplementation before resorting to hormone replacement. Give the following recommendations an honest try for three months. If you fail to lose weight, then seek an expert who uses natural methods to boost hormone production.

Diet Action Steps

• 7-9 servings of fruits and vegetables a day
• Lean protein at each meal
• Plenty of good fats such as olive oil, fish oil, nuts, coconut oil, etc.
• 30 grams of fiber a day from fruits, vegetables, nuts, and legumes
• Eat small, healthy snacks between meals
• Stay off of sugar, starches, and alcohol for the first eight weeks

Exercise Action Steps

Hormone balance will not be restored without activity. I recommend cardiovascular training in the fat burning zone. This means keeping the heart rate below 130 for 30-45 minutes a day. Weight training is a necessity and should be done two days a week to build lean muscle and burn fat.

Stress Reduction

Stress is the number one reason many women have hormone problems in the first place. A combination of too many responsibilities, trying to be superwoman, and wearing too many hats can trash our hormones. You will have to learn to say no, rest more, make time for yourself, and be your own best friend. Low self-esteem will negatively affect your body chemistry more than any junk food can.

Supplements

I recommend starting with a simple supplement regimen. A high quality multi-vitamin and fish oils are a must. These will boost your nutrition base, lower inflammation, and increase your energy levels.

Women have a God-given right to feel good, have energy for their daily activities, and enjoy their families. If this isn’t you, decide that you aren’t going to live stressed out, overweight, and feeling bad everyday. Take action and do the right things to get your life back.

More recent evaluations of early man's nutritional patterns by Dr. Loren Cordain, estimate that as much as 65 percent of man's calories were derived from animal products. He was eating the meat, the organs and the bones of his prey, which is essentially, a high protein and high fat diet.

Generally, in most parts of the world, whenever cereal-based diets were first adopted as a staple food replacing the primarily animal-based diets of hunter-gatherers, there was a characteristic reduction in stature, a reduction in life span, an increase in infant mortality, and increased incidence of infectious disease, an increase in diseases of nutritional deficiencies (i.e., iron deficiency, pellagra), and an increase in the number of dental caries and enamel defects. Some experts speculate that many illnesses are a result of difficulty with carbohydrate metabolism.

There is a new buzz word in the nutrition/diet world called the glycemic index. More and more food labels have claims such as low glycemic carbohydrate, and books such as The Low GI Diet and The Glucose Revolution are gaining popularity.

What is the glycemic index?

The glycemic index of food is a ranking of food based on their effect on blood sugar levels. Carbohydrate foods that break down quickly during digestion have the highest glycemic values, foods such as potatoes, white bread, and low fiber cereals. Carbohydrate foods such as most fruits and vegetables have a lower glycemic number and break down much slower. Low glycemic food plans focus on reducing foods that spike insulin levels and stimulate fat storage.

So, how does eating a low glycemic diet effect health and weight/fat loss?

• Smaller rise in blood sugar after eating can improve insulin sensitivity and benefits diabetics.
• Lower glycemic carbohydrate plans can lower cholesterol and triglycerides.
• You are more full and less likely to cheat on low glycemic plans. People who consume foods high in glucose (white bread, pastas, etc.) eat an average of 200 calories more at the next meal than those who eat fructose (sugar found in fruits).
• Burn more fat. By balancing blood sugar levels, the body can utilize fat storage for fuel more easily.
• Lower glycemic foods are generally lower in calories and by eating less calories, weight loss results.
• Lower glycemic foods have more fiber which is a key to healthy elimination, removing toxins from the body, and adding a sense of fullness when eating.
• A low GI diet has been proven to help people with Polycystic Ovarian Syndrome, fatty liver disease, gestational diabetes, and metabolic syndrome.

Many people are skeptical of low glycemic diets and believe it would be difficult to avoid all the pastas, breads, potatoes, etc. However, it is quite the opposite.

By eating more protein, healthy fats and oils, and fruits and vegetables, within days sugar cravings disappear and blood sugars begin to balance out. The results are more energy, less inflammation and aching, and decreased food cravings. I am not saying that you can NEVER eat a high glycemic food again. What I am saying is minimize the high glycemic foods and try to eat at least one low glycemic food at each meal.

Health experts recommend choosing most foods with a glycemic index of 55 or less. Here are some tips to starting the low glycemic lifestyle:

• Eat a lot more vegetables, fruit, whole grain bread, and legumes.
• Watch breads and cereals. These foods contribute most to a high glycemic load.
• Avoid high GI snacks like pretzels, corn ships, rice cakes, etc.
• Include healthy fats and protein at each meal.

What if you decide to let it go and worry about it later? On January 2nd, you could find that you have 10 new pounds to lose. Let's look at the work it would take to get back to the pre- holiday weight. To get rid of those 10 pounds, you would need to run five miles a day, six days a week, for 10 weeks. Ouch! Another option would be to decrease your calorie intake to 500 a day, seven days a week, for 10 weeks. By March 15th you would be back to where you were.

There's another option though. One that could mean you won't gain weight -- and may even lose a few pounds. With a little planning and determination, you can make it through the holidays and still be friends with the scale come January 2nd! Here are some suggestions to help you greet temptation with confidence.

Exercise More

Make a vow to increase the minutes of cardio to your normal routine, and also boost the number of workouts. The surgeon general recommended a minimum of 30 minutes a day of moderate intensity activity back in 1996. However, when you are trying to lose weight or offset an increase in caloric intake, I recommend five-seven sessions a week, 1O-2O minutes in duration. Also, by increasing your exercise, you can offset the stress that everyone inevitably feels this time of year.

Watch Caloric Intake

Losing weight or maintaining your ideal weight is not rocket science. You simply must not take in more calories than you burn. Remember, that with any nutritional regimen, you have a caloric “budget”. Watch your “spending” habits. A helpful tip: a few days before a holiday party, cut out starchy carbs (breads, pastas, potatoes) and eliminate sweets from your diet. This will give you some extra calories to "spend" on your holiday favorites without guilt.

Control Portions

The holidays aren't a license to overindulge. Repeat to yourself: "all things in moderation". Enjoy your favorite desserts, but have a smaller portion. When you reach for seconds, ask yourself if you are really hungry or if you are eating just because. Remember: calories in - calories out.

Don't Go Hungry

Whatever you do, don't go to a party hungry or save your appetite for a big end-of-the-day meal. Make sure to have a healthy snack, such as a piece of fruit or cheese before a big event. If you find yourself in front of a large spread of holiday goodies on an empty stomach, you will have little chance of avoiding the holiday weight gain.

Remember Quality vs. Quantity

Not only do you need to watch calories on any weight loss program, but you also need to pay close attention to your food choices. Fill your plate with vegetable dishes, fruit, nuts, small pieces of cheese. Go lighter on the heavy carbohydrate foods, desserts, and drinks.

Watch the Cocktails

Alcoholic drinks can really drive up .the calorie count. For example, an eight-ounce Pina Colada has 450 calories. The problem is not in the alcohol itself, but what you mix with it. Here are some low calorie cocktail tips: choose club soda, diet sodas, or water for a mixer as they have 0 calories, or select a glass of wine at only 80 calories, a vodka or gin and tonic at only 93 calories, or maybe a Tom Collins at 122 calories.

Weight Train

It is very important to work those muscles. As the engine of the body, our muscles burn fuel (calories). It's estimated that each pound of muscle requires 37.5 calories for sustenance at rest (basal metabolic rate). If you're not putting forth a serious effort in the strength-training room at least twice a week, you're forfeiting approximately one-half pound of muscle per year. That's how much will waste away or atrophy. As a result, your metabolic rate lowers. If there is no corresponding reduction in caloric intake, the result is a gradual gain of body fat.

Stress Less

Face it, the holidays can be stressful. Too much stress can lead to emotional eating and chemical imbalances in the body. Elevated stress for a prolonged period of time elevates the hormone cortisol. Too much cortisol has been linked to weight gain, sleep disturbances, anxiety problems, etc.

Make your health and happiness a priority. Here are some helpful tips: plan ahead and get your shopping done early, don't over-commit your time (you can't do everything and be everywhere, so don't even try), stay within your budget, and have realistic expectations -- not everything is going to go YOUR way!

Make a choice this year not to be a victim of the lO-pound holiday weight gain. Better yet, make a personal choice to lose a few pounds.

Imagine how good you'll feel when January rolls around and the scale doesn't tip in the wrong direction!

Where have we gone wrong? Why are we seeing more obesity, cancer, heart disease, and inflammatory disorders than ever before? "Fats are Bad" is a myth perpetuated by those who fail to understand that not all fats are created equal. In fact, the right kinds of fat are required for health and disease prevention. First, you need to know the difference:

Saturated Fats

Saturated fats come from animal products such as meat, butter, cream, and coconut oil. Many studies have shown that a high intake of saturated fat is linked to cancer and heart disease.

However, all saturated fats are not created equal. There are three subgroups of saturated fats based on their fat chain length -- short, medium, and long-chain.

• Short chain saturated fats that are found in butter, coconut oil, and palm kernel oil. They do NOT clog arteries or cause heart disease. These are beneficial. They are anti-fungal and promote healthy hormone production.
• Medium chain saturated fats are also found in coconut oil and palm kernel oil. It is taken by athletes and dieters looking to convert fat into energy. These are not harmful either.
• Long chain saturated fats are not so good when consumed in large quantities. They come from animal fats, and when eaten in excess and without consuming other types of healthy fats, they are associated with raising LDL (bad) cholesterol and increasing the risk of heart disease.

Trans-fatty Acids

The Institute of Medicine released a study on trans-fats in 2002 declaring that there are no safe levels of trans-fats, and consumption should be reduced as much as possible. So, what foods are trans-fats in? More than 40% of products on grocery store shelves contain trans-fats, including 95% of cookies, 80% of frozen breakfast foods, and the list goes on. Restaurants and fast food chains use vegetable oil and shortening for frying their foods and are FULL of harmful trans-fats. Even most salad dressings are high in trans-fats.

Monounsaturated Fats

These come from olive oil, nuts, avocados, etc. and are beneficial for your health. Monounsaturated fat is believed to lower cholesterol and may assist in reducing heart disease.

Essential Fatty Acids

Essential fatty acids are mostly known as fish and flax oil. EFAs must come from the diet and have numerous health benefits such as lowering triglycerides, general heart benefits, improving brain function, as well as helping with diabetes, strokes, depression, arthritis, allergies, circulation problems, ADHD, Alzheimer's, skin disorders, gout, and many others. To make it even more complicated, there are different kinds of EFAs.

First, there are Omega 3s, which come primarily from fish and flaxseeds. The most important component of Omega 3 fatty acids is EPA and DHA. It is recommended to get one gram of a combination of EPA and DHA a day. Just because a fish oil supplement says one gram of fish oil does not mean that it has one gram of EPA + DHA Make sure to read the label closely!

My first choice is the liquid form, which is more concentrated and cost effective. Soft-gels are also available which are lower in dose, but easy to take and more convenient for some.

Second, there are Omega 6s and the best sources are Borage oil and evening primrose oil. The most important component of Omega 6 fatty acids is GLA. Low levels of GLA are correlated with PMS, inflammatory conditions such as rheumatoid arthritis, eczema and psoriasis, and breast pain.

We cannot talk about EFAs and not mention flaxseeds. Ground flaxseeds are a rich source of EFAs, in addition to fiber, protein, and lignans, which are great for hormone health. Ground flaxseeds are a superfood and on my top-5 list for all my clients.

So, now that you have a better understanding of different kinds of fats, how do you put it all together and have a healthy amount of fat, and the right kinds of fat in your diet? Here are some recommendations:

• Eliminate or greatly reduce trans-fatty foods from processed and fast foods out of your diet.
• Cook with olive oil and coconut oil. Get rid of vegetable and canola oil.
• Consume one-two tbsp. of ground flaxseeds everyday. Start slowly on this one; flaxseeds are high in fiber and your body needs time to adjust to more fiber.
• Take an Omega 3 fish oil supplement. I prefer one tbsp. of liquid fish oil from a high quality brand that is molecularly distilled, but if you cannot stomach the taste, then take softgels that total one gram of EPA + DHA from fish oil that is also molecularly distilled.
• Back to butter. Get the real deal. Buy organic butter because it is free of hormones and pesticides. Use freely in cooking.
• Take one-two tbsp. of organic coconut oil a day for energy, fat burning, and to control sugar cravings.
• If you have any inflammatory condition such as arthritis, diabetes, PMS, acne, psoriasis, eczema, etc., take 300-1000 mg. of GLA from Borage or Evening Primrose oil every day.

Eat the right kinds of fat to burn fat, feel less hungry, and lower inflammation. The right kinds of fat are a secret to optimum health.

What is fiber?

Fiber is a carbohydrate that comes from plants that humans cannot digest. Since fiber is not digested, it is excreted through the colon.

Is all Fiber Created Equal? There are two kinds of fiber, soluble and insoluble. The combined action of both fibers helps to maintain a healthy digestive tract.

Soluble Fiber

The health benefits of water soluble fiber occur largely in the early part of the digestive system (stomach and small intestine) and include the following:

• Soluble fiber slows down digestion in the stomach and small intestine. This helps to slow down the absorption of carbohydrates, which has a positive effect on blood sugar.

• By slowing down the digestive process in the stomach thus forcing nutrients to spend more time in the digestive zone, soluble fiber may also increase the uptake of vitamins and minerals.
• Soluble fiber forms a thick gel when it comes into contact with water in the digestive tract. This swelling-effect increases our feeling of fullness (satiety) without adding calories.
• Soluble fiber has also been proven to lower blood cholesterol levels. This is because the fiber binds with bile acids and cholesterol in the digestive tract, preventing them from being absorbed by the body.
• Soluble fiber may also have cancer benefits.

The American Heart Association recommends 6-10 soluble fiber grams a day for disease prevention.

Sources of soluble fiber include oats and pectin in apples.

Benefits of Insoluble Fiber

The health benefits of insoluble dietary fiber occur largely in the colon and include the following:

• Insoluble fiber improves the health of the colon by increasing stool volume and stimulating normal bowel contractions (peristalsis) thus reducing transit time through the colon.
• High intake of insoluble fiber can prevent and improve digestive complaints like constipation, irritable bowel syndrome (IBS) and diverticulitis.

Sources of insoluble fiber are most vegetables, skins of fruit, and all wheat products.

Research of Fiber

Dr. Dennis Burkitt was the first researcher to connect a high-fiber diet with better health. He noticed that people eating a traditional African diet in rural areas had almost no diabetes, irritable bowel syndrome, constipation, colon cancer, or heart disease. In comparison, Africans consuming a western diet had the expected incidence of these problems. Indigenous Africans routinely consumed 75-100 grams of fiber in their daily diets. Dr. Burkitt reported that these people experienced more rapid intestinal transit times than people eating “Western” diets (4-6 hrs. vs. 60-90 hrs.), had healthier bowels, hearts, digestive systems, and experienced a more routine elimination of waste.

Fiber and Weight Loss

Dietary fiber is beneficial for not only prevention but also weight loss. Here’s how:

• Fiber increases the feeling of fullness (satiety). Soluble fiber swells in the stomach when it comes into contact with water. This increased food-volume leads to a greater feeling of fullness. This results in eating less food.
• Fiber slows down the digestion of food in the stomach. High glycemic index foods (sweets, candy, etc.) typically cause a rapid rise and fall in blood-sugar levels. This leads to hunger pangs which we all know leads to bad food choices.

Recommended Daily Fiber Intake

The National Cancer Institute recommends that we consume 20 to 35 grams of fiber, which is the same amount Americans consumed in 1850. Overall, it is best to get fiber from both soluble and insoluble sources.

Food	Fiber (grams)
banana	5 grams
1 med. apple	4 grams
1/2 c. blackberries	8 grams
1 orange	3 grams
1/3 c. All-Bran	10 grams
1/4 c. almonds (1 oz.)	2 grams
2 tbsp flaxseed meal	7 grams
whole wheat bread	2 grams
1/2 c. rice	2 grams
1/2 c. beans	6-8 grams
1/2 c. oatmeal	5 grams
1/2 c. cooked veggies	2 grams
1 c. raw veggies	2 grams

Fiber Supplementation

As you can see from the above chart, it can difficult to get the recommended daily fiber without supplementation. There are many fiber supplements available, but my personal favorite is high lignan ground flaxseeds. Not only are flaxseeds an excellent source of fiber but they are rich in lignans (have been linked to healthy hormone balance and cancer prevention on both men and women). Check your favorite health food store for the vast array of fiber supplements.

Summary

Higher fiber diets appear to be associated with fewer digestive complaints, better blood-sugar control, lower blood-cholesterol levels and reduced rates of colon cancer, heart and kidney disease.

Be careful! Add more fiber gradually to let you body adjust. A good rule of thumb is to add five grams of fiber a week until you get to the recommended amounts. Also, since fiber binds with water, make sure you are drinking at least eight 8-oz. glasses of pure, filtered water a day.