Belly-fat blasters for every age

Unlock the mysterious link between hormones and belly fat — and watch the pounds melt away. No exercise required! 

Chatelaine

By Natasha Turner, ND Wed Aug 31 2011 

You don’t need me to tell you belly fat is particularly stubborn. And while it’s normal to blame those extra pounds on too many sweets, I guarantee they’re more likely a by-product of fluctuating hormones. Here are the ones to keep an eye on — and what you can do to prevent them from ruining your waistline:

In your 20s & 30s: Cortisol, a.k.a. the stress hormone, is enemy number one. High levels are linked to abdominal-fat storage, memory loss, increased appetite and cravings, and lower muscle mass, libido and bone density. And you’re not even exempt if you’re thin, suggests research from Yale University, which found slender women suffering from chronic stress and high cortisol have more belly fat than people with normal stress levels.

Hormone solution: Lower cortisol with dedicated stress management. Try deep-breathing techniques and meditation, and always get a good sleep. Eat a high-protein breakfast within one hour of rising and never go longer than three to four hours between meals or snacks. If your stress levels are really high, try the herbal supplement Relora, which helps lower cortisol and restores healthy sleep patterns. I generally recommend taking two pills at bedtime and one when you get up. Speak to your doctor to see if it’s right for you.

In your 40s: First, tune in to insulin, the only hormone that tells the body to store glucose as fat (as opposed to energy). The higher your insulin levels, the fuller your waist is likely to be. But that’s not all: High cholesterol and blood pressure, food cravings and trouble losing weight are all linked to high insulin. Next, learn about progesterone, which tends to decline in the late 30s and early 40s, and even more with stress.

Hormone solution: To balance insulin, eat healthy fats and lean protein and reduce your intake of starchy carbs (breads, grains, potatoes, rice). Instead of cereal for breakfast, opt for a smoothie with whey-protein isolate, berries, ground flax seeds and almond butter. These easy substitutions help stabilize blood-sugar levels, which will keep you from gaining weight. If you worry about progesterone, speak to your doctor or naturopath. They may suggest a natural-progesterone cream (available by prescription) during the second half of your cycle to better control the hormonal roller coaster.

In your 50s, 60s & beyond: Menopausal and post-menopausal women are prone to gaining in their mid-section due in part to a natural drop in estrogen combined with fluctuations in growth hormone. Growth hormone, which replenishes itself during sleep, is key to healthy bones, skin and hair, as well as developing strong, lean muscle mass. The secret to sabotaging this unwanted weight gain is to naturally stimulate production of these two hormones.

Hormone solution: Boost estrogen levels with phytoestrogenic herbs like sage, black cohosh and red clover or by eating fermented-soy foods like tempeh. Consult a health practitioner who’s well versed in the benefits of bio-identical hormones. Consider the supplement 5-HTP, which can ease moodiness while improving sleep and controlling your appetite. Finally, incorporate a lean protein source at each meal — and say sayonara to belly fat.

Belly-fat blasters for every age

Unlock the mysterious link between hormones and belly fat — and watch the pounds melt away. No exercise required! 

Chatelaine

By Natasha Turner, ND Wed Aug 31 2011 

You don’t need me to tell you belly fat is particularly stubborn. And while it’s normal to blame those extra pounds on too many sweets, I guarantee they’re more likely a by-product of fluctuating hormones. Here are the ones to keep an eye on — and what you can do to prevent them from ruining your waistline:

In your 20s & 30s: Cortisol, a.k.a. the stress hormone, is enemy number one. High levels are linked to abdominal-fat storage, memory loss, increased appetite and cravings, and lower muscle mass, libido and bone density. And you’re not even exempt if you’re thin, suggests research from Yale University, which found slender women suffering from chronic stress and high cortisol have more belly fat than people with normal stress levels.

Hormone solution: Lower cortisol with dedicated stress management. Try deep-breathing techniques and meditation, and always get a good sleep. Eat a high-protein breakfast within one hour of rising and never go longer than three to four hours between meals or snacks. If your stress levels are really high, try the herbal supplement Relora, which helps lower cortisol and restores healthy sleep patterns. I generally recommend taking two pills at bedtime and one when you get up. Speak to your doctor to see if it’s right for you.

In your 40s: First, tune in to insulin, the only hormone that tells the body to store glucose as fat (as opposed to energy). The higher your insulin levels, the fuller your waist is likely to be. But that’s not all: High cholesterol and blood pressure, food cravings and trouble losing weight are all linked to high insulin. Next, learn about progesterone, which tends to decline in the late 30s and early 40s, and even more with stress.

Hormone solution: To balance insulin, eat healthy fats and lean protein and reduce your intake of starchy carbs (breads, grains, potatoes, rice). Instead of cereal for breakfast, opt for a smoothie with whey-protein isolate, berries, ground flax seeds and almond butter. These easy substitutions help stabilize blood-sugar levels, which will keep you from gaining weight. If you worry about progesterone, speak to your doctor or naturopath. They may suggest a natural-progesterone cream (available by prescription) during the second half of your cycle to better control the hormonal roller coaster.

In your 50s, 60s & beyond: Menopausal and post-menopausal women are prone to gaining in their mid-section due in part to a natural drop in estrogen combined with fluctuations in growth hormone. Growth hormone, which replenishes itself during sleep, is key to healthy bones, skin and hair, as well as developing strong, lean muscle mass. The secret to sabotaging this unwanted weight gain is to naturally stimulate production of these two hormones.

Hormone solution: Boost estrogen levels with phytoestrogenic herbs like sage, black cohosh and red clover or by eating fermented-soy foods like tempeh. Consult a health practitioner who’s well versed in the benefits of bio-identical hormones. Consider the supplement 5-HTP, which can ease moodiness while improving sleep and controlling your appetite. Finally, incorporate a lean protein source at each meal — and say sayonara to belly fat.

11 Most Dangerous Foods

By Kathleen Corlett | Good Housekeeping – Wed, 14 Sep, 2011 11:33 AM EDT

Every year, one in six Americans gets sick from foodborne illnesses and 3,000 adults and children die. Learn which foods have caused the most illnesses and how to stay safe in this countdown of the most dangerous foods. 

11. Beans and Grains
Seeds and beans thrive in warm and humid environments—environments that are also attractive for bacteria like Salmonella or E. coli. Bean sprouts are particularly risky. To be safe, skip raw sprouts on sandwiches and in salads; eat them only when cooked thoroughly, as in a stir fry.

10. Mollusks
Oysters, clams, mussels or other bivalves can be contaminated with deadly bacteria or parasites. Before buying check that the shellfish were taken from safe waters and, to be extra cautious, cook before eating.
Related: Why Your Food Isn't Safe

9. Eggs
The more Salmonella bacteria present in an egg, the higher your chance of getting sick. That’s why it’s important to refrigerate eggs as soon as you get back from the supermarket. Cook till yolks are firm.

8. Fish
Follow the same defrosting rules you use for meat. The safe ways: in a resealable bag or container in the fridge; in a sealed bag and submerged in cold water (changing the water every 30 minutes); or microwave. Do not thaw on the counter; the warmer temperatures of your kitchen can cause bacteria to multiply.

7. Pork
The rules for safe cooking have changed: Cook pork roasts or chops until internal temperature, as measured on a meat thermometer, reaches at least 145 degrees F. Then—this is important—let the meat rest for three minutes before cutting or eating. Ground pork needs to reach 160 degrees F. 
Related: Fight for Safer Food

6. Tomatoes and Cucumbers
Wash veggies with cold running water and dry with a clean paper towel. Make sure the sink—and your hands—are clean.

5. Fruits and Nuts
To keep up on all-too-common fruit and nut recalls, or contaminated products check http://stopfoodborneillness.org/content/outbreaks] or the government’s foodsafety.gov/recalls.
 

4. Dairy
Avoid unpasteurized milk, which can transmit serious infectious diseases. Especially at risk: those with weakened immune systems, pregnant women, young children, and the elderly.
Related: Safety at the Grocery Store

3. Beef
Ground beef can be contaminated with deadly strains of E. coli bacteria. When making burgers or meat loaf, cook to 160 degrees Fahrenheit; checking color isn’t a reliable test since the meat can turn brown before it’s fully cooked. For whole cuts, 145 degrees is safe.

2. Leafy Greens
Wash and dry with a clean paper towel. Exception: If the produce is labeled “prewashed,” “triple-washed,” or “ready-to-eat,” don’t rinse it. You risk picking up germs from around your kitchen. At salad bars, check that greens are replaced regularly.

1. Poultry
Avoid cross-contamination by keeping chicken and turkey packages in sealed containers or bags, where they can’t leak on to fresh foods. Use separate cutting boards for poultry and produce (ditto for raw meat). And don’t place cooked chicken (or meat) on the same platter you used to carry it to the stove or grill uncooked.