Your Natural Weight Loss Plan: Remember that Waist Size Matters

Thursday, February 3, 2011 by Susan Lark

Researchers have recently reported that waist circumference is associated with higher risk of mortality among all women—but interestingly, mortality rates were especially high in those women who had a normal body mass index, or BMI (and therefore, were not considered overweight or obese). 

BMI is not always a clear indicator of whether or not your weight is in the healthy range. For instance, many athletes who have a great deal of muscle mass (and therefore weigh more because of that muscle mass) would be considered overweight by BMI standards. Therefore, I do believe that BMI is only one tool to assess health risk. Waist circumference is a great indicator of health because women with thicker waistlines (usually more than 35 inches around) have a higher risk of metabolic syndrome, diabetes, heart disease, and many other conditions.

Eating a healthy diet (which includes natural appetite control measures) and exercising regularly are the best ways to whittle down your waistline and achieve natural weightloss. Try walking, cycling, jogging, tennis, yoga, dancing, or any other exercise that appeals to you and keeps you motivated. In time, your waistline—and your weight overall—will decrease and you’ll be in much better health.

For more great tips on achieving your weight loss goals, visit my Web site.

The ABCs of Healthy Eating

Friday, January 14, 2011 by Kimberly Day
Following a natural weight loss plan can be difficult. Not only are you fighting off cravings and the ABCs of healthy eatingtrying to manage your appetite control, but finding the right foods can be a challenge in its own right.

That’s why I try to simplify things with little mnemonics to help me out:
  • Add more fiber. Begin each meal with a high-nutrient, high-fiber foodósuch as a salad or an appetizer like 1/3 cup of hummus with baby carrots. This will give you a feeling of fullness before you begin your main course.
  • Breakfast like a king.  Eat your heavier meals during the day (breakfast and lunch) and a lighter meal for dinner. This gives your body time to digest the heavier meals long before bed.
  • Calm down when you eat. Research shows it takes at least 20 minutes from the time food hits your stomach until your brain receives signals of fullness. If you eat too fast, you’ll eat past your “full” point, taking in too much food.
  • Don’t quit. If you do eat something that you know you shouldn’t, or that isn’t right for your type, don’t beat yourself up or feel guilty. This is not a short-term program, but a lifetime approach. Work to make these recommendations the norm in your life, with foods like refined sugar, white flour, alcohol, and red meats the exception.
  • Eat a wide variety of foods. Otherwise, you may begin to feel bored and deprived. Plus, you need a wide variety of nutrients for good health.
  • Fifteen-minute meal preparation. You’ll be less likely to give in to temptation and hit the fast-food chains if you know you can throw a healthy dinner together in 15 minutes.
  • Go with small portions first. We seem to be programmed from childhood to leave a clean plate. It’s much better to take a little more if you’re still hungry than to feel stuffed because you felt compelled to finish everything on your plate.
  • Honor mealtimes. Light candles, play soft music, and consider mealtimes an opportunity for reflection, planning, and community, whether you’re eating alone or with others.

For more natural weightloss tips, visit Dr. Lark’s Web site.

Oatmeal for Detox

Friday, January 7, 2011 by Kimberly Day
One of the keys to effective detoxification is to facilitate elimination. And, in addition to water, oatmeal for detoxfiber in another critical component of elimination facilitation.

I’ve found that making oatmeal a part of the daily diet is a delicious answer to this dilemma. Not only does the fiber help with the detox process, it also helps with appetite control, lowers cholesterol levels, reduces your risk of developing cardiovascular disease, balances estrogen levels, and enhances immune responses.

Baked Oatmeal
(Serves 6)

3 cups oatmeal
1/2 cup Truvia, stevia, or xylitol
2 teaspoons baking powder
1/2 teaspoon cinnamon
1/2 teaspoon salt
1/2 cup plain applesauce
1 teaspoon vanilla
2 eggs
1 cup almond milk
1/2–1 cup berries
olive oil spray
  1. Preheat oven to 350ºF.
  2. Mix the dry ingredients in one bowl. Mix the wet ingredients in another bowl.
  3. Stir the wet and dry ingredients together and add the berries.
  4. Spread in a 9×9 pan that has been lightly sprayed with olive oil.
  5. Bake 20–30 minutes and enjoy warm.
For more delicious recipes, visit Dr. Lark’s Web site.

Delicious Detox Quinoa Salad

Wednesday, January 5, 2011 by Kimberly Day
One of the hardest parts of detoxing is knowing what to eat. There are foods to avoid, foods to eat, it can get nuts!!!delicious detox quinoa salad

That’s why I always make sure I have this salad on hand whenever I am detoxing. It uses quinoa, a gluten-free seed from a leafy plant related to spinach.

Not only does it provide great appetite control, but the quinoa is an excellent source of protein. Plus, it also contains high levels of potassium and vitamin B2; as well as vitamins B1, B3, B6; copper; magnesium; and zinc. Use it as a side dish at dinner or as a stand-alone lunch.

Quinoa Salad
(Serves 4)
2 cups cooked quinoa
1 cup garbanzo beans
2/3 cup chopped broccoli
1/4 cup diced red onion
1/4 cup diced green bell pepper
1/2 teaspoon basil
1/2 teaspoon tarragon
3 tablespoons olive oil
Juice of 1/2 lemon
1/8 teaspoon sea salt

Combine all ingredients in a large bowl. Mix well, then chill for at least one hour before serving.

For more delicious recipes, visit Dr. Lark’s Web site.

Detox Away the Holidays

Friday, December 31, 2010 by Kimberly Day
Okay, admit it. You drank too much wine, ate too many sweets, and allowed that brother-in-law detox away the holidaysto tug at your last nerve. In other words, the holidays are nearly over and you’ve overindulged. Don’t worry…I’m right there with you.

The reality is it can be very difficult to maintain healthy eating habits and a cheery disposition when continually faced with seasonal delicacies and family turmoil. Fortunately, committing to a detox program during the month of January is one resolution you can keep.

In case you aren’t familiar with detoxing, it’s a great way to gradually cleanse your body of its harmful accumulated toxins (physical as well as emotional) and get you back on track. You see, detoxification is one of your liver’s most important and vital functions. And it has a myriad of benefits, including:
  • eliminating toxins from your body;
  • cleansing and invigorating your cells and tissues;
  • improving your ability to lose weight and gain appetite control;
  • promoting radiant skin and lustrous hair;
  • protecting your nervous system and brain from unmetabolized toxins;
  • reducing your risk of heart disease, PMS, fibroid tumors, endometriosis, and breast cancer;
  • enhancing libido;
  • fighting fatigue; and
  • balancing estrogen levels by supporting estrogen metabolism.

The process of detoxification pulls stashed toxins out of hiding and brings them into the blood and lymph circulation where they can be properly eliminated. During this process, their brief presence in your circulation can make you temporarily more toxic, though this will last only until your detox program successfully eliminates the toxins.

Once they have been expelled, you will experience a significant improvement in the way you look and feel, which will escalate as your liver repairs and regenerates itself.

I will outline a program over the next two days so that, come the 1st or 2nd of January, you will have the tools you need to undo the damage of holiday festivities and ring in the New Year in health and radiance.

If you want even more information about detoxification, check out Dr. Lark’s Web site.

Be Prepared for Holiday Temptation

Friday, December 24, 2010 by Kimberly Day
It’s Christmas Eve and you are face-to-face with all the wrong foods. Your appetite control and Be Prepared for Holiday Temptations with Peppermintwillpower have just walked out the door and that plate of cookies seems to be calling your name. What do you do?

Grab peppermint gum or drink a hot cup of peppermint tea. Not only will you still be in the holiday spirit, but peppermint is an aromatherapy lifesaver that can rescue you from cravings.

For really serious situation, you may want to load up on Binge Buster, a mint and chocolate flavored oral spray that contains green tea and Hoodia gordonii. It starts working immediately to suppress appetite. Plus, it alters the taste of sweets long enough to break your cravings. This is a great anti-bingeing tool to carry in your purse to all of your New Year's parties!

For more tips on avoiding holiday weight gain and sticking to your natural weight loss plan, visit Dr. Lark’s Web site.

Kick-Start Your Natural Weightloss-Step 5

Wednesday, December 22, 2010 by Susan Lark

The final step in controlling emotional eating and kick-starting your natural weightloss is to take the following supplements, which have been proven to help curb the cravings associated with emotional eating:

  • Saffron has long been used as a seasoning and coloring agent by gourmet cooks. But saffron also has amazing medicinal value that is beginning to turn heads, including benefits that can help free you from the clutches of emotional eating. Scientists have identified at least two of its active ingredients: safranal, which has been found to promote levels of the well-being neurotransmitter serotonin, and crocin-1, which inhibits the neurotransmitters dopamine (believed to condition you to expect “rewards” from comfort food), and the acute stress hormone norepinephrine. Saffron’s effects on these brain chemicals is believed to be one mechanism by which it combats mild to moderate depression; increases a sense of fullness and satisfaction; helps blunt the triggers of emotional eating; and promotes not just weight loss, but reduction of fat mass. A new, patent-pending, clinically proven optimized saffron extract, developed in France from Mediterranean saffron and used in the study above, is available as a supplement called Satiereal. I recommend one capsule, twice daily.
  • Sublingual 5-HTP. Your brain is a major source for the production of the appetite control neurotransmitter called serotonin, and 5-HTP (5-hydroxy-L-tryptophan) is serotonin’s main ingredient. In a placebo-controlled study of overweight women, eight weeks of treatment with an under-the-tongue form of 5-HTP resulted in a significantly greater sense of fullness and satisfaction, and reduced body mass index, skinfold thickness, and hip measurement. I recommend Life Link’s 5 HTP lozenges .

To  learn more about appetite control techniques and ways to aid in your natural weight loss plan, visit my Web site.

Kick-Start Your Natural Weightloss-Step 4

Monday, December 20, 2010 by Susan Lark

The fourth step in controlling emotional eating and kick-starting your natural weightloss is to curb your cravings by avoiding dieting and focusing on eating sensibly. 

Any diet that restrains and deprives is doomed to fail. Instead, I recommend the luxury of a Mediterranean-type diet, which is rich in fresh fruits and vegetables, fish, chicken, and whole grains.

If you become hungry between meals, do not deprive yourself. Allow yourself to have a sensible treat, like a gluten-free cookie or soy-based ice cream. Or better yet, eat a whole piece of ripe fresh fruit, such as an apple or a pear. When researchers in a recent study compared the length of satisfaction from eating an apple, versus a cup of applesauce, versus drinking a cup of apple juice, they found that the juice and the sauce did very little to reduce hunger. But the whole fruit significantly satisfied, and held hunger at bay for up to three full hours.

To learn more about natural weightloss techniques, appetite control measures, and ways to curb emotional eating, visit my Web site.

Kick-Start Your Natural Weightloss-Step 3

Friday, December 17, 2010 by Susan Lark
Step three in curbing emotional eating and kick-starting your natural weightloss may seem simple, but I find that so many women don't do it!

I recommend that, when selecting a book to read, or a film to watch, or a play to see, be sure to find entertainment that can lift your mood and not drag you down and make you anxious. I am not suggesting that you should choose to live in a fantasy world. Rather, bear in mind that producers choose scripts that sell, and, sad to say, the violence and ugliness in many films are as much a departure from reality as are Polyanna stories and Disney cartoons, and they do impact everyone’s emotional well-being. Remember: Entertainment is supposed to be entertaining, not troubling.

Doing so will keep your negative emotions at bay and help you control your appetite and curb your emotional eating.

To learn more about natural weightloss and appetite control methods, visit my Web site.

Kick-Start Your Natural Weightloss-Step 2

Wednesday, December 15, 2010 by Susan Lark

The second step in controlling emotional eating and kick-starting your natural weightloss is to learn to control your response to, rather than deny, your negative emotions.

While many women experience emotional distresses, not every one of them is an emotional eater. The difference between those who are and those who are not has to do with how they deal with their feelings. Studies show that when a woman responds to negative emotions by suppressing them, her negative energy merely goes underground, significantly increasing her risk of becoming an emotional eater. If, instead, she uses what’s known as emotion regulation strategies, she has a chance to gain control over her emotional eating.

One emotional regulation strategy in particular is called emotional reappraisal. This technique intervenes early, before the behavioral response (eating) to the negative emotion has kicked in.

Tfirst step is awareness of the emotional trigger: Step back and witness your emotions as an impartial third party. For example, rather than saying, “I am lonely,” say, “She is lonely.” Then, look from several angles at what triggered that feeling of loneliness, and find a perspective that acknowledges the aloneness but has a more constructive take on it, such as: “The loneliness is a chance for solitude, peace, inner growth, to read a good book, exercise, meditate, and/or start a creative project.” Instead of building pressure, the energy from the negative emotion gets recognized, redirected, and depressurized in a positive way.

For one-on-one expert help in adopting emotional reappraisal for emotional eating, ask your health care provider for a referral to a licensed psychologist or counselor who has experience in the technique.
To learn more about natural weightloss and appetite control methods, visit my Web site.

Kick-Start Your Natural Weightloss-Step 1

Monday, December 13, 2010 by Susan Lark

One of the biggest obstacles in any woman's natural weight loss plan is emotional eating.  Emotional eating—craving then consuming foods you are addicted to—occurs when you cannot or will not allow yourself to feel, express, or deal with your negative feelings. 
If you cannot deal with them as they arise, a common protective mechanism is to avoid experiencing them on an emotional level and instead shut them away or bury them in your body. Emotional eating is a common way of doing this. Instead of feeling sad, worthless, angry, or resentful, you anesthetize yourself by bingeing on foods like potato chips, pizza, or ice cream. In other words, you eat instead of feel.

Today and over the next several days, I will give you techniques and supplements that have been scientifically proven to curb emotional eating, provide appetite control, and help aid in natural weightloss. The first step is in this journey is to use a method called relaxation training.

Anxiety causes cortisol elevations that can quickly sabotage any natural weight loss plan. Relaxation training can help you deal with anxiety and reduce emotional eating that can sabotage your weight and health. In a recent study, three months after completing 12 weekly relaxation training sessions, obese women had fewer depression and anxiety symptoms, fewer episodes of emotional eating, and significant weight loss.
A great way to start is to use brain wave entrainment, which uses a preprogrammed session of flickering lights and/or rhythmic sounds that pulsate at the alpha brainwave frequency (the brainwave associated with deep relaxation and a meditative state). The therapy coaxes brainwaves into that target alpha frequency to bring about a relaxed state. My favorite BWE device is the MindSpa

Other relaxation techniques that I use and recommend include yoga, deep breathing, T’ai Chi, Qigong, grounding, and aerobic exercise like walking or hiking. Whatever method(s) you choose, please commit to having at least a 15-minute relaxation session every day to ease your mind.

To learn more about natural weightloss and appetite control methods, visit my Web site.

Spice Up Your Life with Cinnamon

Friday, December 10, 2010 by Kimberly Day
Who would have guessed that a spice as common as cinnamon would have so many amazing Cinnamon's Health Benefitshealth benefits? As I mentioned earlier, cinnamon has been shown to increase sex drive.

But did you know that Chinese, Ayurvedic, and naturopathic medicine all utilize cinnamon for a variety of conditions, including nausea, bloating, and GI upset? However, the health condition that cinnamon seems to be the most effective at both treating and preventing is insulin resistance.

Turns out, cinnamon improves glucose metabolism in fat cells by as much as twentyfold. It does this by reducing the insulin resistance of fat cells, which makes their insulin receptors more responsive.

To explain how this works, imagine trying to talk to your spouse while the kids are screaming, the television is blaring, and the dog is barking to go outside. Pretty unlikely they can pay attention, right?

Now, let the dog out, turn of the television, and settle the kids down with a snack and a game. Your spouse will finally be able to hear you!

That’s how insulin resistance/insulin responsiveness works. If there is too much insulin (noise) in your bloodstream, your cells cannot hear the message. But if you turn down the noise (i.e. improve glucose metabolism), your cells can hear the message and allow the insulin receptors to be more responsive. Of course, I can’t promise the same results with your spouse.

And, when cells are better able to hear insulin’s message and can better absorb and use glucose, the result is lower blood glucose levels.

And when you blood sugar levels are balanced, you have better appetite control. And that’s really the key for some many women battling excess weight. By keeping your insulin levels in check and your blood sugar levels in the healthy range, you are better able to follow any natural weight loss plan.

Putting Cinnamon to Use

Cinnamon is so common, you are likely already using it. But, to help you incorporate it into your every day life, here are a few suggestions:

You can add cinnamon to a hot liquid such as coffee or tea to make it more of an extract.
  • Use cinnamon sticks to make tea.
  • Add cinnamon powder to coffee beans before grinding to give your morning java a blood sugar boost.
  • Add ½ to 1 teaspoon to oatmeal or any hot cereal.
  • Add ½ to 1 teaspoon to your favorite smoothie.
  • Make sweet potato cinnamon “fries.”  Cut a sweet potato into “disks.”  Spray a cookie sheet with olive oil and place potato disks in single layer on the cookie sheet. Spray the potatoes with the olive oil. Sprinkle potatoes with cinnamon and bake at 425°F for 20–25 minutes, turning halfway through the cooking time.
  • Core an apple, then cut in half from top to bottom. Sprinkle with cinnamon and bake at 375°F for 20 minutes or until the apple is soft.

For more information on natural weightloss or tips on treating insulin resistance, visit Dr. Lark’s Web site.

Sugar and Spice Aren’t Always Nice

Wednesday, December 8, 2010 by Kimberly Day
In case you haven’t noticed by my previous posts, baking is a big part of the holiday tradition in sugar-free holiday cookiesmy family. You cannot walk into my mother’s, grandmother’s, or my kitchen in the month of December and not smell something sweet that has just come out of the oven.

Unfortunately, the sugar and spice that often create these amazing aromas are not ideal for female hormones, and certainly don’t help when it comes to natural appetite control!

Eating large amounts of sugar, especially in a short period of time, can trigger low blood sugar. I know this sounds counterintuitive, but here’s how it works: Sugar is rapidly absorbed from the digestive tract into the circulation. In response to these elevated blood sugar levels, the pancreas secretes insulin to enable the sugar to be cleared from the bloodstream and be taken up by the cells, where it is used as a source of energy.

In response to large amounts of ingested sugar, the pancreas often overproduces insulin, which causes the blood sugar to fall too low. As a result, hypoglycemia occurs, causing an individual to feel anxious, tremulous, and jittery.

The solution? Avoid sugar, obviously. And if you do indulge, make it a treat, not a meal.

You can also try one of my sugar-free recipes, such as gingerbread or chocolate biscotti. Just remember, even though they are sugar-free, they still have calories, so don’t overindulge.

For more information on female hormones and healthy estrogen levels, visit Dr. Lark’s Web site.

Healthy Thanksgiving Side Dishes

Friday, November 19, 2010 by Kimberly Day
Continuing on my quest for healthy, low sugar, and wheat-free holiday foods that won’t wreak my natural weight loss plan, let’s turn to those pesky side dishes.

In my family, be it Thanksgiving or Christmas, turkey seems to be the protein of choice. And it’s a diet-friendly option, so I don’t worry about that. For me, it’s the amazing side dishes that always seem to send my natural appetite control for a loop.

This year, offer to bring one or two side dishes as your contribution to the meal. Not only will you be able to pitch in and help out with the cooking, but your can help your waistline as sweet potatoeswell.

Not-So-Sweet Sweet Potatoes
Makes 6 cups
  • Six large sweet potatoes, peeled and cubed (about six pounds)
  • Spray olive oil
  • 5 tablespoons honey
  • 3 tablespoons flaxseed oil
  • ½ teaspoon sea salt

Preheat oven to 375ºF. Place potatoes in a large, shallow baking dish and lightly spray with olive oil. Bake for one hour or until soft and tender, tossing occasionally. Place potatoes and remaining ingredients in a large bowl and beat with mixer until smooth. Serve warm.

Green Bean with Roasted Onions

  • 2 red onions, peeled and diced
  • 1 tablespoon olive oil
  • 2 pounds green beans, trimmed
  • 1 teaspoon dried thyme
  • 1 teaspoon dill
  • 3 tablespoons white wine vinegar
  • 1 tablespoon Dijon mustard

Heat oil in small pan. Add onions and cook until tender. Place in large mixing bowl and set aside. Steam green beans until softened but with a touch of crunch and remove from heat. Add thyme, dill, vinegar, and mustard to onions and mix. Add green beans and toss well.

For more great recipes that won’t ruin your natural weight loss plan, visit Dr. Lark’s Web site.

Healthy Recipes for Thanksgiving

Friday, November 19, 2010 by Kimberly Day
I don’t know about you, but with Thanksgiving next week and the Christmas holidays shortly Cranberriesthereafter, I start to get a little panicky. I think about all the sweet and starchy foods that will be available, and I can picture my willpower (and natural weight loss plan) flying right out the window.

So, rather than relying on natural appetite control, I am opting to go with a defensive strategy: offer to bring several dishes to any large family gatherings so I can be sure there are low calorie, healthy, wheat- and sugar-free items for me to enjoy without feeling deprived or left out.

And, in case I’m not the only one out there concerned about the holidays and unwanted weight gain, I’ll share these recipes with you.

Let’s start at the beginning…of the meal that is. Both of these dishes use a perennial holiday favorite—cranberries.

Autumn Sunrise Salad
  • 1 teaspoon cinnamon
  • 2 tablespoons olive oil
  • 1/4 cup raspberry vinegar
  • 1 teaspoon erythritol (I like the Z Sweet brand)
  • 3–4 dashes hot sauce
  • ground pepper to taste
  • 1 bag organic mixed lettuce
  • 4 ounces dried cranberries, unsweetened
  • 4 ounces sliced almonds

Mix cinnamon through pepper thoroughly in bottom of a large salad bowl. Add lettuce and toss well. Top with cranberries and almonds and serve.

Not Your Mother’s Cranberry Sauce

  • 2 teaspoons olive oil
  • 1 shallot, minced
  • 1 tablespoon chopped or pureed ginger
  • ¼ cup orange juice
  • 2 cups fresh cranberries
  • ½ cup truvia or erythritol
  • 2 tablespoons apple cider vinegar
  • ¼ teaspoon sea salt
  • ¼ teaspoon allspice

Heat oil in saucepan. Add shallots and ginger and cook until shallots are soft. Add orange juice and cook for one minute. Add remaining ingredients and bring to a boil. Reduce heat and simmer for 15–20 minutes. Should be thickened by this point. Cover and store in the refrigerator. Serve at room temperature.

For more great recipes that won’t ruin your natural weight loss plan, visit Dr. Lark’s Web site.

Natural Appetite Control Methods

Tuesday, September 28, 2010 by Susan Lark

We aren’t born craving unhealthy food. Studies show that what people choose to eat as adults is built on diet habits formed when they were children. When you feed those cravings, you get rewarded with temporary feelings of comfort and security.

To carve those bad habits in stone, every time you consume sugary or refined/starchy foods, the chemical signals for when you’re hungry and when you’re satisfied get scrambled. They trick you into eating sooner and blur your sense of satiety, establishing the habit of eating until you’re uncomfortable. Fortunately, there are certain appetite control measures you can take. 

  • Eat with tunnel vision. If you focus on your food while preparing it and eating it, you’ll have better awareness of what and how much you’re eating. If you eat at your computer, in your car, in front of the TV, or while reading, you’ll distract your cognitive restraint: That’s your intelligence trying to help you make good food choices and telling you when to stop. When women are distracted, they eat significantly more food.
  • Get aromatic. Various studies report that aromatherapy can curb food cravings and provide good appetite control. The scent that has worked best in my experience is peppermint, but the choice of fragrance is definitely a matter of personal preference. For some women it’s vanilla or lemon, for others it’s patchouli or bergamot. To use aromatherapy to curb your food cravings and addictions, place a drop of your favorite essential oil on the end of a Q-tip and wave it beneath your nostrils.
  • Take omega-3s. Long-chain omega-3 fatty acids increase feelings of satiety and reduce the tendency to overeat and succumb to cravings. I recommend 1,000–2,000 mg of fish oil per day.

 To learn more about natural appetite control methods, and for great food and recipe ideas, visit my Web site.


Reducing Your Belly Fat

Thursday, August 12, 2010 by Susan Lark
A recent study in the Archives of Internal Medicine (and reported in the media) reiterates what medical professionals already know--that belly fat is very dangerous and can lead to early mortality. Researchers found that even people with a normal body mass index (BMI) but larger-than-recommended waist circumference were at higher risk of premature death.

Once again, this is all the more reason to start a natural weight loss plan today. I've discussed this many times here on my blog and in my newsletter. You can also learn more about natural appetite control techniques, as well as supplements you can take to help you in your weight loss journey.

Of course, exercise is a critical component to every natural weight loss plan. Start now by taking a walk around the block! Some other excellent exercises include hiking, biking, dancing, tennis, yoga, and even gardening.

To learn more about natural weightloss techniques, visit my Website.

Should You Take Supplements?

Wednesday, July 14, 2010 by Kimberly Day
Any time I do any talks or consultations (or even just sitting around with friends), I am inevitably asked about supplements. Do you really need to take them? Which ones? For what?

I have always advocated that everyone needs to take a foundation consisting of a multivitamin, fish oil, and probiotics. And, lately, due to mounting research, I’ve added vitamin D3. As it turns out, I’m far from alone on this subject.

In a July 10th posting to, Dr. Mark Hyman reported on research from the Lewin Group which found that taking key supplements could save the U.S. $24 billion over five years.

Specifically, they looked at calcium and vitamin D for osteoporosis, folic acid for birth defects, omega-3 fatty acids for heart disease, and lutein and zeaxanthin for macular degeneration. In each case, taking these supplements in the right amounts for five years would save the U.S. billions of dollars in prevented fractures, heart conditions, vision loss, and neural tube defects in babies.

Moreover, Dr. Hyman goes on to reference studies from the Journal of the American Medical Association and the New England Journal of Medicine that supports the use of supplements.

Given this, I am glad to see my recommendations are on the right track! If you have specific concerns (i.e. osteoporosis or vision concerns…both age-related), then you need to augment your foundation with calcium/magnesium and lutein/zeaxanthin. Dr. Lark recommends taking 1,000–1,500 mg of calcium carbonate, 500–750 mg magnesium, 7–8 mg of lutein, and 1–2 mg of zeaxanthin daily.

For more supplementation recommendations, especially those for menopause symptoms or appetite control, visit Dr. Lark’s Web site. While there, you can also sign up for Dr. Lark’s FREE eLetter or subscribe to her monthly newsletter.

Another Reason to Take Fish Oil

Friday, July 9, 2010 by Susan Lark
According to a new study in the journal Cancer Epidemiology, Biomarkers & Prevention, taking fish oil can reduce your risk of developing breast cancer.

Researchers had about 35,000 women fill out questionnaires, which included questions about their past and present supplement use. About 8 percent of the respondents were taking or had taken fish oil at some point. Over the next six years, 880 women got breast cancer. Researchers found that the women who were taking fish oil when the study began had a reduced risk of one type of cancer--invasive ductal carcinoma, which is the most common form.

I recommend fish oil to treat and prevent a wide variety of health conditions and complaints. Just some of the reasons to take fish oil include natural appetite control; regulation of hormones, including estrogen dominance; creating wrinkle free skin; and alleviating perimenopause symptoms like hot flashes. I am so pleased that fish oil is starting to be recognized as a breast cancer preventive, too!

I recommend taking a minimum of 1,000 mg of fish oil per day.

For more information on menopause relief, effects of menopause, or menopause related problems, visit my Web site. While there, you can also sign up for my FREE eLetter or monthly newsletter.

Best Natural Weight Loss Plan

Saturday, June 19, 2010 by Kimberly Day
To get great natural weightloss results that last, eat close to the earth.

To truly lose weight and keep it off, you don’t need to look to the latest fad diet. In fact, you shouldn’t look forward at all. Instead, look to our past for the most effective natural weight loss plan.

You see, your body is designed to eat the way our ancestors ate—close to the earth, consuming lots of whole fresh foods. This includes:
  • 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.

Consume fresh, in-season fruits whenever possible. Try to eat locally grown fruits in season, as they’ll be fresher and riper, and be sure to wash all fresh fruits before eating them. Eat the fruits whole so you retain the nutrients in the skin. That means no fruit juices…too much sugar.


Try to eat a combination of raw and steamed vegetables. They’re fresh and contain the highest levels of vitamins. Wash your vegetables well, and leave the skin intact because it is loaded with nutrients.


Think beans and peas. Legumes are excellent sources of low-fat protein, particularly when combined with whole grains. They’re also great sources of fiber, and their complex carbohydrates are broken down slowly in the body.

Whole Grains

Whole grains contain fiber, protein, carbohydrates, fats, vitamins such as B complex and E, and numerous minerals, including calcium, magnesium, potassium, iron, copper, and manganese. They are also excellent sources of lignans, plant chemicals that act like mild estrogens in women, helping balance your estrogen levels, thus contributing to weight loss. Stick to brown rice, oatmeal, and quinoa.


Both fish and poultry are excellent sources of high-quality protein. Many types of fish are also good sources of omega-3 fatty acids, essential for controlling numerous reproductive and inflammatory processes. Because of this, fish such as salmon, tuna, and halibut can be eaten two to three times a week as entrées.


Water is not only a natural weightloss secret, but is also the best natural skin care secret around. Water facilitates toxin elimination, helps you maintain healthy glowing skin, and acts as an appetite suppressant. For optimal hydration, you need at least 8 to 10 glasses of water a day,apart from any other liquids you’re drinking.