Read The 20/20 Diet Online

Authors: Phil McGraw

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The 20/20 Diet (37 page)

BOOK: The 20/20 Diet
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0002-9149(94)90676-9.

Robins, S. J., H. B. Rubins, F. H. Faas, et al. “Insulin Resistance and Cardiovascular Events with Low
BIRD

HDL Cholesterol: The Veterans Affairs HDL Intervention Trial (VA-HIT).”
Diabetes Care
26, no. 5 (2003): 1513–517. doi:10.2337/diacare.26.5.1513.

“Symptoms and Diagnosis of Metabolic Syndrome.” American Heart Association, August 24, 2011.

http://www.heart.org/HEARTORG/Conditions/More/MetabolicSyndrome/Symptoms-and

-Diagnosis-of-Metabolic-Syndrome_UCM_301925_Article.jsp.

Vuguin, P. M., K. Hartil, M. Kruse, et al. “Shared Effects of Genetic and Intrauterine and Perinatal Environment on the Development of Metabolic Syndrome.”
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“Why Metabolic Syndrome Matters.” American Heart Association, March 29, 2012.

http://www.heart.org/HEARTORG/Conditions/More/MetabolicSyndrome/

Why-Metabolic-Syndrome-Matters_UCM_301922_Article.jsp.

Thyroid Hormone Imbalance

Dugdale III, David. “Hypothyroidism.” National Institutes of Health, June 4, 2012.

http://www.nlm.nih.gov/medlineplus/ency/article/000353.htm.

Fox, C. S., M. J. Pencina, R. B. D’Agostino, et al. “Relations of Thyroid Function to Body Weight: Cross-Sectional and Longitudinal Observations in a Community-Base
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d Sample.”

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“Hyperthyroidism (Overactive Thyroid).” Mayo Clinic, November 20, 2012.

http://www.mayoclinic.com/health/hyperthyroidism/DS00344.

“Hypothyroidism (Underactive Thyroid).” Mayo Clinic, December 1, 2012.

http://www.mayoclinic.com/health/hypothyroidism/DS00353.

Estrogen Imbalance

American Chemical Society. “Revealing Estrogen’s Secret Role in Obesity.” News release, August 20, 2007. https://portal.acs.org/portal/acs/corg/memberapp?_nfpb=true&_pageLabel

=PP_ARTICLEMAIN&node_id=222&content_id=CTP_006349&use_sec=true&sec_url_var

=region1.

Davis, S. R., C. Castelo-Branco, P. Chedraui, et al. “Underst
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anding Weight Gain at Menopause.”

Climacteric
15, no. 5 (October 2012): 419–29.

“Polycystic Ovary Syndrome (PCOS) Face Sheet.” Womenshealth.gov, March 17, 2010. http://www

.womenshealth.gov/publications/our-publications/fact-sheet/polycystic-ovary-syndrome.cfm#j.

“What is Perimenopause, Menopause, & Postmenopause?” Cleveland Clinic, May 2013, accessed June 20, 2013. http://my.clevelandclinic.org/disorders/menopause/hic-what-is-perimenopause

-menopause-postmenopause.aspx.

Xu, Y., T. P. Nedungadi, L. Zhu, et al. “Distinct Hypothalamic Neurons Mediate Estrogenic Effects on Energy Homeostasis and Reproduction.”
Cell Metabolism
14, no. 4 (October 5, 2011): 453–65.

Sleep Disorders

Broussard, J. L., D. A. Ehr

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mann, E. Van Cauter, E. Tasali, and M. J. Brady. “Impaired Insulin Signaling in Human Adipocytes after Experimental Sleep Restriction: A Randomized, Crossover Study.”

Annals of Internal Medicine
157, no. 8 (October 16, 2012): 549–57.doi:10.7326/0003-4819-157

-8-201210160-00005.

Hogenkamp, P. S., E. Nilsson, V. C. NIlsson, et al. “Acute Sleep Deprivation Increases Portion Size and Affects Food Choice in Young Men.”
Psychoneuro endocrinology
S0306-4530, no. 13 (February 18, 2013)

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. doi:10.1016/j.psyneuen.2013.01.012.

“Insulin Resistance and Prediabetes.” National Institute of Diabetes and Digestive and Kidney Diseases, NIH Pub no. 13-4893 (November 2012).

http://diabetes.niddk.nih.gov/dm/pubs/insulinresistance/.

238 | The 20/20 Diet

Klok, M. D., S. Jakobsdottir, and M. L. Drent. “The Role of Leptin and Ghrelin in the Regulation of Food Intake and Body Weight in Humans: A Review.”
Obesity Reviews
8, no. 1 ( January 2007): 21–34.

Markwald, R. R., E. L. Melanson, M. R. Smith, et al. “Impact of Insufficient Sleep on Total Daily Energy Expenditure, Food Intake, and Weight Gain.”
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of the United States of America
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“Obesity and Sleep.” National Sleep Foundation, accessed May 16, 2013.

http://www.sleepfoundation.org/article/sleep-topics/obesity-and-sleep.

Spiegel, K., E. Tasali, P. Penev, and E. Van Cauter. “Brief Communication: Slee
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p Curtailment in

Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite.”
Annals of Internal Medicine
141, no. 11 (December 7, 2004): 846–50.

St-Onge, M. P., A. L. Roberts, J. Chen, et al. “Short Sleep Duration Increases Energy Intakes but Does Not Change Energy Expenditure in Normal-Weight Individuals.”
American Journal of Clinical Nutrition
94, no. 2 (August 2011): 410–6. doi:10.3945/ajcn.111.013904.

Yu, Winnie. “Eating Tips for Better Sleep.” Cleveland Clinic Wellness Institute, September 8, 2009, accessed May 09, 2013.

http://www.cleveland-clinicwellness.com/mind/BetterSleep/Pages/EatWellforSoundSleep.aspx.

Stress Fat/Cortisol Overproducti BOOKS,

on

Creagan, Edward T. “Stress and Weight Gain.” Mayo Clinic, July 23, 2011.

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“How Stress Affects Your Health.” American Psychological Association, 2013.

http://www.apa.org/helpcenter/stress.aspx.

“Stress Affects Both Body and Mind.” National Institutes of Health, January 2007.

http://newsinhealth.nih.gov/2007/January/docs/01features_01.htm.

“Stress: Constant Stress Puts Your Health at Risk.” Mayo Clinic, September 11, 2010.

http://www.mayoclinic.com/health/stress/SR00001.

Digestive Tract Imbalance

“Gastroesophageal Refl
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ux Disease.” National Institutes of Health, August 2011.

http://www.nlm.nih.gov/medlineplus/ency/article/000265.htm.

“Gastrointestinal Disorders.” Cleveland Clinic, September 2008. http://my.clevelandclinic.org

/disorders/gastrointestinal_tract_disorders/hic_gastrointestinal_disorders.aspx.

“GERD or Acid Reflux or Heartburn Overview.” Cleveland Clinic.

http://my.clevelandclinic.org/disorders/acid_reflux/dd_overview.aspx.

Gill, H., and J. Prasad. “Probiotics, Immunomodulation, and Health Benefits.”
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xperimental Medicine and Biology
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“What’s the Difference between a Food Intolerance and Food Allergy?” Mayo Clinic, June 3, 2011.

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Zeratsky, Katherine. “Is It Important to Include Probiotics and Prebiotics in a Healthy Diet?”

Mayo Clinic, September 15, 2011. http://www.mayoclinic.com/health/probiotics/AN00389.

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part 5: Protecting Your Weight Loss for a Lifetime

Chapter 12 Maintaining Your Success: The Management Phase

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/medlineplus/dietarysodium.html.

Mattes, R. D., and D. Donnelly. “Relative Contributions of Dietary Sodium Sources.”
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American College of Nutrition
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Zeratsky, Katherine, RD, LD. “What’s the Difference between Sea Salt and Table Salt?” Mayo Clinic, January 3, 2013. http://www.mayoclinic.com/health/sea-salt/AN01142.

Zieve, D. “Sodium in Diet.” National Institutes of Health, June, 2012. http://www.nlm.nih.gov

/medlineplus/ency/article/002415.htm.

Chapter 13 Your Return to Health

“A Heart-Healthy Diet Is Good for the Brain and Memory.
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” American Heart Association,

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Cecil, J. E., R. Tavendale, P. Wat
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t, M. M. Hetherington, and C. N. Palmer. “An Obesity-Associated

FTO Gene Variant and Increased Energy Intake in Children.”
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Chen, Y., D. Rennie, Y. F. Cormier, and J. Dosman. “Waist Circumference Is Associated with Pulmonary Function in Normal-Weight, Overweight, and Obese Subjects.”
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Clinical Nutrition
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s in Obesity.”
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Ciolac, Emmanuel G. “High-Intensity Interval Training and Hypertension: Maximizing the Benefits of Exercise?”
American Journal of Cardiovascular Disease
2, no. 2 (2012): 102–10.

Davis, S. R., C. Castelo-Branco, P. Chedraui, et al. “Understanding Weight Gain and Menopause.”

Climacteric
15, no. 5 (October 2012): 419–29. doi:10.3109./13697137.2012.707385.

240 | The 20/20 Diet

“Dietary Fats: Know Which Types to Choose.” Mayo Clinic, February 15, 2011.

http://www.mayoclinic.com/health/fat/NU00262.

Do, R., C. Xie, X. Zhang, et al. “The Effect of Chromosome Variants on Cardiovascular Disease May Be Modified by Dietary Intake: Evidence from a Case/Control and Prospective Study.”

PLoS Medicine
8, no. 10 (October 2011): e1001106.

Donges, Cheyne E., Rob Duffield, and Eric J. Drinkwater. “Effects of Resistance or Aerobic Exercise Training on Interleukin-6, C-Reactive Protein, and Body Composition.”
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& Exercise
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Extension, accessed June 13, 2013. http://urbanext.illinois.edu/diabetes2/section.cfm?SectionID=3.

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Faria, A. N., F. F. Ribeiro Filho, S. R. Gouveia Ferreira, and M. T. Zanella. “Impact of Visceral Fat on Blood Pressure and Insulin Sensitivity in Hypertensive Obese Women.”
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(December 2002): 1203–6.

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Annals of Internal Medicine
153, no. 3 (August 2010): 147–57.

Grandner, M. A., N. Jackson, J. R. Gerstner

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, and K. L. Knutson. “Dietary Nutrients Associated with

Short and Long Sleep Duration. Data from a Nationally Representative Sample.”
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(May 2013): 71–80.

Gremeaux, V., J. Drigny, A. Nigam, et al. “Long-Term Lifestyle Intervention with Optimized High-Intensity Interval Training Improves Body Composition, Cardiometabolic Risk, and Exercise Parameters in Patients with Abdominal Obesity.”
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Gómez-Pinilla, Fernando. “Brain Foods: The Effects of Nutrients on Brain Function.”
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“HDL Cholesterol: How to Boost Your ‘Good’ Cholesterol.” Mayo Clinic, November 09, 2012, accessed May 09, 2013. http://www.mayoclinic.com/health/hdl-cholesterol/CL00030.

“Health Briefs: Alzhe

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-and-the/article_d081ba57-1a96-55d3-a7f4-adaf555e4837.html.

Herber-Gast, G. C., and G. D. Mishra. “Fruit, Mediterranean-Style, and High-Fat and -Sugar Diets are Associated with the Risk of Night Sweats and Hot Flashes in Midlife: Results from a Prospective Cohort Study.”
American Journal of Clinical Nutrition
97, no. 5 (May 2013): 1092–9.

Ho
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, A. J., J. L. Stein, X. Hua, et al. “From the Cover: A Commonly Carried Allele of the Obesity-Related FTO Gene Is Associated with Reduced Brain Volume in the Healthy Elderly.”

Proceedings of the National Academy of Sciences
107, no. 18 (April 19, 2010): 8404–09. doi:10.1073/

pnas.0910878107.

“How Does Fiber Affect Blood Glucose Levels?” Joslin Diabetes Center, June 21, 2013.

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Imayama, I., C. M. Ulrich, S. M. Alfano, et al. “Effects of a Caloric Restriction Weight Loss Diet and Exercise on Inflammatory Biomarkers in Overweight/obese Postmenopausal Women: A Randomized Controlled Trial.”
Cancer Research
72, no. 9 (May 1, 2012): 2314–26.

BOOK: The 20/20 Diet
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