Natural Appetite Control

• fruits and vegetables;
• whole grains;
• legumes;
• raw seeds and nuts;
• cold-water fish such as salmon and tuna;
• free-range poultry; and
• plenty of water.

• Avoiding all starchy foods, such as potatoes, cereal, rice, and most pastas and bread, as well as carrots, beets, and corn.
• Eat as many vegetables (other than the ones listed above).
• Count protein, not calories. The amount of protein that you need depends on your lean body mass and activity level. Most people will require between 50–70 grams of protein per day. This is equal to four ounces of protein twice a day.
• Load up on good fats, such as nuts (six to eight at a time at the most), olives, olive oil, avocados, and guacamole are also great options.

• High quality, iron-free multinutrient
• 400–500 IU of vitamin E as mixed tocopherols
• 400 mcg of chromium
• One tablespoon liquid fish oil
• 500–1,000 mg of acetyl-L-carnitine twice a day
• 200–300 mg alpha lipoic acid twice a day, with food

• Tofu ( bean curd made from soy and often sold in blocks)
• Edamame (the actual soy bean, often steamed and sprinkled with sea salt)
• Tempeh (fermented soy, also often sold in blocks and in a variety of flavors)

With the new year (and new decade!) right around the corner, I thought I’d do my own version of a top 10 list for 2010…specifically, the top 10 decadently healthy foods.

And we’ll start the list off with…



#1: Berries



Whether you’re talking about strawberries, blueberries, or raspberries, these tiny fruits pack a powerful health punch. In addition to being sweet and delicious, their rich store of antioxidants offer the best natural anti-aging skin care you could ask for, not to mention cancer and heart disease protection. Plus, their bounty of potassium, calcium, and magnesium are critical for energy and good bones. Not to mention that their sweetness provides great natural appetite control in a small, low-calorie package.

You can eat berries raw, toss into a salad or over yogurt, or add to your favorite sweet bread recipe.

If you have polycystic ovarian syndrome (PCOS), you’re likely insulin resistant as well. In Dr. Lark’s practice, she has found that women with PCOS can greatly benefit from a diet that is higher in protein than carbohydrates, with just 30 to 40 percent of total calories coming from carbs. Additionally, you should consume 20 to 30 grams of fiber a day to help stabilize your blood sugar level, thereby decreasing your secretion of insulin.

Not only does this help offset elevated estrogen levels and make you more insulin sensitive (this is a good thing!), but it also has the added benefit of helping you lose a few extra pounds. In fact, I’ve found that the added fiber provides great appetite control, and the percentage of calories coming from carbs is a great way to achieve natural weight loss.

• L-carnitine is an amino acid found primarily in meat (especially beef and lamb) and dairy products, with smaller amounts also present in grains, fruits, and vegetables. Several studies have been conducted on L-carnitine and weight loss. One study in particular found that individuals who took supplemental L-carnitine every day, in addition to eating a well-balanced diet and engaging in moderate exercise, lost an average of ten pounds in three months -- a 25 percent greater weight reduction than patients who did not take L-carnitine. Additionally, participants taking the supplement reduced their body mass index by 1.5 points, and reduced their low density lipoprotein (LDL) and total cholesterol levels as well as their blood sugar and blood pressure levels. I recommend taking 1,000 mg of L-carnitine per day, in divided doses.
   
• Green tea contains polyphenols, remarkable compounds with a host of therapeutic actions. Polyphenols appear to block the enzyme that breaks down norepinephrine, a brain chemical that regulates your metabolism. The higher your levels of norepinephrine, the faster your metabolism, which in turn allows you to burn calories even more efficiently. I recommend 300 to 400 mg of green tea extract a day.
   
• Hydroxycitric acid (HCA) is an extract of Garcinia cambogia, a small, pumpkin-shaped fruit from India that’s traditionally used as a culinary spice in curry dishes and in traditional folk remedies for a number of ailments. It appears to direct calories away from storing fat and, instead, toward building muscle. In addition, HCA inhibits an enzyme called citrate lyase, which plays a role in turning carbohydrates into fat. By blocking this enzymatic process, HCA is believed to boost the body’s tendency to burn, rather than store, excess carbs. HCA can be found in a variety of diet supplements that are available at most health food stores and vitamin retailers. Some good brands include Life Extension HCA Citrimax (available at www.iherb.com) and Natural Max Super CitriMax (available atwww.nutraceutical.com).

When I think of addiction, I go right to alcohol or drugs. But one of the most common (and most dangerous) addictions is sugar addiction.

Like most narcotics, eating a diet high in sugar gives you a “high,” and can help to mask negative feelings like loneliness, depression, resentment, or fear. In fact, sugar has opioid or narcotic properties, meaning it acts like an endorphin in your body. But, like any drug, this lift is short-lived, and soon you need more and more sugar to achieve the same effect.

There is also physical withdrawal from sugar. During the SkyLab bootcamps that I run, we break sugar addictions from the onset. And within four to five days, many of the participants experience sugar withdrawal. This can take the form of shaking, anxiety, low energy, and extreme cravings as they come off sugar. And research has shown this detox to be very real.

In a study published in the June 2002 issue of Obesity Research, scientists deprived rats of food for 12 hours, then fed them a glucose solution for the next 12 hours. Withdrawal was then induced using either 24 hours of food deprivation or the withdrawal drug naloxone. In both cases, the rats showed signs of withdrawal, including teeth chattering, shaking, and tremors. Researchers concluded that withdrawal from repeated, excessive sugar intake created symptoms that were similar to those of withdrawal from morphine and nicotine.

Sugar Wreaks Havoc on Female Hormones

Sugar depletes your body of important nutrients, including calcium, magnesium, and potassium. This leaching actually leads to cravings and binges as your body desperately seeks to replenish the nutrients that have been taken away.

It also increases estrogen levels, which can exacerbate estrogen dominance and worsen menopause symptoms, including hot flashes, night sweats, and other menopause problems.

Sugar Sabotages Weight Loss

If you have a few extra pounds you have been fighting to lose, then sugar may be the culprit. Sugar is a born enemy of natural weight loss. Sugar contributes to false fat, increases inflammation, and can worsen digestive problems. It also provides empty calories, meaning you tend to overeat sugary, starchy foods without ever really feeling full and satisfied.

So, if you are looking to lose weight, reduce the appearance of cellulite, and regain appetite control, cut the sugar…today!

Sugar Damages Your Skin

Sugary foods overstimulate your sebaceous glands and can trigger excess oil production. They can also contribute to blood sugar imbalances, which can worsen symptoms of anxiety and stress, both of which can lead to breakouts. Who needs acne at our age!

Sugar also has a vasoconstrictive effect, which translates to decreased circulation to the skin. This can lead to wrinkles and sallow-looking skin. So wrinkle-free skin is your goal, then losing the sugar is the best natural skin care program you can find.

Overcoming Sugar Addiction

Beating any addiction can be difficult, and sugar is no different. I have found that the best way to break your sugar addiction is to go cold-turkey. This means no candy, bakery items, sugary coffee drinks, etc. Nada. Nothing.

This will take about five days to completely break. In that time, lean on fruits when you need a sweet treat, and drink lots and lots of water and herbal tea to help flush the sugar out of your system.

You can also try using to of the nutrients Dr. Lark recommends for controlling your appetite and reducing cravings. These include 5-HTP and chromium.

5-HTP is the precursor to serotonin, a critical neurotransmitter in your brain that influences mood and diminishes hunger. Take 50 mg of 5-HTP twice per day. Take it with half of an apple and 50–100 mg of vitamin B6 to facilitate uptake into the brain.  

Chromium is an essential trace mineral that is necessary for controlling blood sugar and helping to reduce food cravings. Aim for 100–200 mcg of chromium picolinate once or twice per day.