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How do Hormone Imbalances Make us Gain Weight ? Let’s Count the Ways!

In my last post I talked about the hormonal links to unwanted weight gain and immovable belly fat. If you simply cannot figure out why you can no longer shed pounds easily like you used to even though you try to eat right, exercise, and take your vitamins every morning, you might be walking around with an undetected hormone imbalance that is sabotaging your best efforts. How does hormone imbalance contribute to weight gain? Let me count the ways!  Better still I’ll let naturopathic Dr. Amy Shah, boil it down for you here (with a few italicized notes from me in there)….read on:
These are the top areas women neglect, even when they think they’re being healthy.
1. You have an estrogen to progesterone imbalance.

Many women — especially those of child-bearing age — have an estrogen dominance problem. If you exercise daily, it’s likely that you’re using up your progesterone and estrogen is dominating. Other causes of estrogen dominance include environmental factors such as pesticides, plastics, industrial waste products, car exhaust, meat, soaps, furniture and carpet.

Diet, most importantly making sure you eat “hormone-free” (the label should clearly read “these animals were raised without hormones or antibiotics) environmental avoidance of xenoestrogens, and taking supplements can bolster your progesterone and decrease estrogen dominance. Check out the Environmental Working Group on line (www.ewg.org) for the full revelations and actions you can take!

2. You’re not getting enough vitamin D.

Possibly due to our awareness of skin cancer and the use of sunscreen, our levels of vitamin D are lower than they were decades ago. Not to mention that we are spending more time working indoors in front of computers, or exercising inside vs. in the great outdoors. Vitamin D in that is it synthesized by the action of sunlight upon the skin acts like a hormone in our bodies, and deficiency has been linked to allergies, asthma, weight gain, fatigue, food allergies and even cancer. Vitamin D levels can be tested by your healthcare provider, and supplemental vitamin D can be found in various forms.

3. You have high cortisol.

High levels of cortisol (our “stress hormone”) is another big reason we tend to store fat and keep weight on our abdominal area until the stressor is minimized or resolved.. I used to wake up very early to do a spin class or intense run, then race home to get ready for work, then deal with my young kids and chores. That increased my cortisol levels and working against my goals of having a lean body.

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If you feel like you need to be on a caffeine drip at all times, it means you’re having too many highs and lows with cortisol as a big culprit. Cortisol is associated with increased appetite, cravings for sugar, and weight gain, belly fat in particular. You need to unwind everyday with whatever it is that shuts off your hypervigilence — even if it’s for 10 minutes per day.

4. You’re eating processed “healthy.”

Excess sodium, GMOs and sugar are all hidden ingredients that are both inflammatory and causes of excess weight gain. Just because it’s at a health food store and it’s “gluten free” or “low fat” or “natural,” DOES NOT mean it’s good for you. It took me a long time to get over this, because packaging with the words “natural” and “healthy” are very enticing.

5. You’re eating too much fat.

Paleo and other higher-fat diets work for some people, but many women, such as myself, don’t do well with them. Our bodies may do well with fat — especially when added to greens — but be careful not to go overboard.

6. You’re skimping on quality sleep.

This still remains tried and true. Your hormones need it. Your muscles need it for repair, and your brain needs it. The two hormones that are key in the relationship between sleep and weight loss are ghrelin and leptin. These hormones operate on the sleep-wake cycle so when you get less than 7 hours a night appetite hormones are disrupted. Put very simply, leptin tells us when to stop eating and when you’re sleep deprived it plummets so you have less. Ghrelin is the hormone that tells you when to eat, and when you’re sleep-deprived, you have more ghrelin and more appetite but may never feel full.

Often when I am having sleep disturbances or jet lag, I use melatonin and magnesium (an all too common deficiency associated with sleep disturbances AND chocolate cravings) as supplements to get me on the right track.

7. You’re not eating your cruciferous vegetables.

Cruciferous vegetables from the vegetable family Brassicaceae include cabbage, kale, cauliflower, bok choy, broccoli and other similar green vegetables. Not only are they good for you because of the feeling of fullness you get from the fiber, but they’re also good for estrogen metabolism through a compound called indole-3-carbinol (I3C). It is a natural source of DIM (3,3-Diindolylmethane) that helps promote estrogen balance AND helps clear the body of the toxic xenoestrogens we pick up from the environment. This is the cheapest, easiest way to get your hormones — and your weight — in balance.
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http://www.mindbodygreen.com/0-10296/why-so-many-healthy-women-cant-lose-weight.html

 

 

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From Awareness to Action: The Anti-Cancer Way of Life

As the pinking of America during national breast cancer awareness month gives way to the reds and blues of the national election, it occurs to me that we cannot let our awareness of a disease that still kills one out of every 8 women in this country be packed away with the ribbons, teeshirts, and pink running shoes until next October. Awareness is meant to be a catalyst for action. And taking action against breast cancer boils down to prevention. I keep a clipping on my bulletin board, a letter to the editor of the NY Times that speaks to rising health care costs: “the 800-pound gorilla in the room – that large percentage of health care dollars consumed by a small percentage of the population who have illnesses that are preventable.” It goes on to say that the cost savings of people taking responsibility for their own health.. to stop smoking, overeating, and start exercising, would far outweigh the trillions of dollars spent on treating disease that is preventable. The writer is a breast cancer surgeon who in making the argument would presumably rather go out of business than perform  another mastectomy that could have been prevented.

And yet the National Cancer Institute’s expenditure of dollars for prevention is less than ten percent of its’ entire budget, despite the fact that most breast cancers are not a result of genetic risk, but of the risks we take with our god-given health.  When Kyle issued her cleansing challenge last month, simple sugars and carbs were at the very top of her NO GO list because not only do they cause blood sugar irregularities, hormone imbalances, and the dreaded belly fat, they cause insulin levels to rise. That in turn triggers the secretion of another molecule called  “insulinlike growth factor” (IGF-1) whose job it is to stimulate cell growth, an effect that not only creates inflammation in the body (a now recognized risk for cancer) but ultimately provides fuel for cancer cells! To make matters worse, this lethal spinoff of elevated blood sugar and insulin levels also promotes the ability of tumors to invade neighboring tissues. So when we take action to reduce our intake of simple carbs and sugars and find (as most of us did during the cleanse) that we are reducing inches around our waistlines, we are at the same time significantly reducing our greater risks for breast cancer… and obesity, diabetes, and heart disease too.

A study that tracked breast cancer patients for 6 years showed that those who ate the most foods rich in carotenoids, the brightly colored, red, orange and yellow fruit and veg lived longer than those who ate less. Lesson: eat all you want!

As we move forward into ever more optimal food choices that not only help us lose weight, but also boost our immunities against disease, I’d like to share with you some of the latest scientific information from a recent book that is all the rage on the subject.  ANTI-Cancer: A New Way of Life, has been credited with causing a sea change in the way providers and patients now confront cancer. It is written by David-Servan-Schreiber, a scientist, M.D, PhD. who when diagnosed with brain cancer refused to accept it as a death sentence. Over a 15-year period he learned what he needed to do to fight the disease and cure himself of the “incurable.”  Please check out the following Top 10 of Dr. Servan-Schrieber’s recommended Anti-cancer foods:

1) Green Tea 2 to 3 cups a day– steeped for at least 5-8 minutes to release the magic “catechins” that  block the growth of blood vessels tumors need to grow.

2)  Olives and Olive Oil – Black olives (vs. green) in salads, risottos, etc., and cold-pressed, extra-virgin olive oil – one half to one tablespoon used daily in cooking – are particularly rich in cancer fighting antioxidants.

3) Turmeric spice the most powerful natural anti-inflammatory known also helps stimulate the death of cancer cells. Mix 1/4 tsp. with 1/2 TB of olive oil and a generous pinch of black pepper. A few drops of agave nectar can remove any slight bitter taste. Add to vegetables, soups, salad dressings.

4) Ginger root is also a powerful anti-inflammatory and anti-oxidant. Add grated ginger to a wok vegetable mixture; marinate fruits in lime juice and grated ginger and a few drops of agave nectar. Make an infusion or tea by cutting into one inch slices and steeping in boiling water for 10-15 minutes.

5) Cruciferous vegetables (Brussells sprouts, broccoli, cauliflower, bok choy, chinese cabbage) contain powerful anticancer molecules called indole-3 carbinoles (I3Cs). They prevent pre-cancerous cells from turning into malignant tumors and promote the suicide of cancer cells. Cover and steam briefly or stir-fry rapidly in a wok with a little olive oil, sea salt, etc. Note: boiling destroys the anticancer properties.

6) Vegetables/Fruits rich in Carotenoids – carrots, yams, sweet potatoes, squash, pumpkins, tomatoes, persimmons, apricots, beets and all the bright-colored (orange, red, yellow, and green) fruits and vegetables contain Vitamin A and lycopene, which inhibit the growth of cells of several cancer lines.

There are significantly fewer breast cancers among Asian women who have eaten soy since adolescence; those that do occur are less aggressive with higher survival rates.

7) Soy compounds (edamame beans, miso, tofu, tamari, tahini, soy milk, etc.) block the stimulation of cancer cells by estrogens and the development of blood vessels that feed tumor growth. Use tofu, tempeh, miso, with onions, garlic, curry in vegetable dishes and wok meals.

8) Mushrooms – shitake, maitake (has the most pronounced effect on the immune system), portobello, oyster and thistle oyster all have properties that stimulate the reproduction and activity of immune cells. Use in soups, vegetables, oven-grilled or stir-fried in a wok with other vegetables.

Red wine, Pinot noir in particular, is rich in resveratrol, an antioxidant protector of healthy cells against aging. When taken in moderation it  is known to have hormone balancing benefits.

9) Red wine – contains resveratrol a powerful antioxidant that has been shown to slow the progressive stages of cancer development.  One glass of wine provides the observed effect – but caution, more is not better. Avoid in pregnancy.

last but not least! Drum roll please……

10) Dark chocolate – contains a number of antioxidants that limit the growth of cancer cells and the blood vessels that feed tumors. Eat a few squares of dark chocolate instead of dessert at the end of a meal (with your green tea!) Or melt dark chocolate in a double boiler, then pour over pears or any fruit combination. Also delicious with grated ginger or tangerine peel.

Let’s keep up the momentum …if adding any of these AntiCancer foods to your daily diet helps you feel better, stronger, calmer, safer and more balanced as you go about your everyday life…We’d LOVE to hear from you…and as always any great recipes you come up with please pass them on by commenting on the blog!

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Got Milk? Got synthetic growth hormones in it? …The FDA Label That Tells You Nothing….OR How misleading… Don’t these people realize they are messing with my hormones ??

So I have a simple question:

Is the milk (cheese, yoghurt, etc.) that comes from cows pumped up with synthetic growth hormones, the same as the milk that comes from cows that are not raised with synthetic growth hormones?

If you answered NO of course not,  you would be right, and judging from the According to the FDA… label shown below, you and I evidently know more than they do about the difference between good and bad hormones (see my last blog on the subject www.wordpress.candace.com).Image THIS LABEL TELLS ME NOTHING!  Worse it is misleading. Consumers have a right to know if xenohormones (xeno for foreign, and as in unnatural to the body) are in the product, in what amount, and the known risks to health. Not only that, labels like this should have been banned back in September 2010, when FDA protection was finally challenged and Ohio’s 6th circuit court  found “a significant difference between milk derived from rBST treated and Non-rBST treated cows.” Until that moment, the FDA ruling had never been questioned, not since Monsanto won approval in 1993 to pump cows up with Posilac (aka rBST or rBG both synthetic growth hormones) based on the strength of Monsanto’s own studies and reports (are we surprised?), documenting the safety and effectiveness of the drug. But in International Dairy Foods Association v Boggs, the 6th circuit found that the two milks were in fact different because the milk produced by rBST-treated cows was shown to have:
1)  increased levels of the growth hormone IGF-1
2) lower nutritional quality during each lactation
3) increased somatic cell counts (meaning the milk is of poor quality and will turn sour more quickly.)

 We also know from environmental medicine that synthetic hormones  disturb the delicate hormone balance within each of us to ill effect. In her brilliant book, The Molecules of Emotion, Candace Pert, Ph.D., (neuroscientist/researcher; discoverer of the opiate receptor in the brain) says, “only recently have we gotten the hard proof that the accumulation of these toxins in our bodies chronically stimulates our estrogen and testosterone receptors, putting them into a state of overdrive and leading to cancer. ” (BTW: at least 11 different xenohormones have been identified in the milk of injected cows…). And If that weren’t enough many scientists would tell you that all these environmental toxins are actually making our immune systems less resilient! In plain words, we don’t and/or can’t bounce back as easily and often as we used to….bummer…. not ever going there if I don’t have to….and I won’t have to as long as I am practicing balance in my hormones and thus in my physical, mental and emotional life.

That said, three cheers and more power to those who would bravely challenge the status quo. I’d like to be one of them…how about you? Because when the 6th Circuit struck down the FDA ruling there was more to it than that, more to do with integrity of information and informed choice, critical aspects both when it comes to staying healthy …  at the same time the court also overturned Ohio’s 2008 law prohibiting the labeling of milk from non-rBST treated cows citing it as “unconstitutional under the 1st amendment.”

Think of it. Before Mr. Boggs took the FDA to court, farmers who were raising healthy, hormone-free cows were not allowed to say so, prohibited in all 50 states from telling us, the health conscious consumer, that their milk was safe ….now, after Ohio, it’s legal in ALL 50 states to let folks know that the milk, cheese, or yoghurts we enjoy are free of the toxins that give us cancer….

The label to look for may or may not look exactly like the one in the pic below, but basically you want it to read: “RBST-free”,  “No r-BST”, “Our cows are raised without synthetic growth hormones or antibiotics,”  or words to that effect.

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And while we’re on the subject, write your congresswoman/man to insist on certified “hormone-free” labeling of food sources raised without synthetic hormones, antibiotics, or var. xeno hormones  such as herbicides, pesticides, PCBs, thalates, etc. that are toxic to the body and increase health risks for cancer and other diseases.

Please leave a comment to share that ONE GREAT THING that YOU do everyday to be aware of the toxins in our environment that are messing with our hormones and making us estrogen dominant….tell us how you minimize your exposure and bring that estrogen burden down.  I’ll go first…

I never eat any foods that have been shot up with synthetic hormones, THAT I KNOW OF>I sleep with the door open every night of my life, no matter how cold. I take DIM and/or eat a lot of brussells sprouts (see the cruciferous connection last blog in this series)!! Still enjoying the great recipes many of you sent last blog….but have not heard from anyone out there yet who can make cauliflower taste good…and I balance my hormones with bioidenticals based on hormone test results.

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