You Can Be Thin: The Ultimate Programme to End Dieting... Forever (23 page)

 

Here’s looking at (the new thin) you.

p. 7 ‘Change the feelings . . .’: Gil Boyne,
The Rules of the Mind
,
www.gilboyne.com

p. 20 ‘rules of the mind . . .’: ibid

p. 34 ‘goal-seeking creatues . . .’: Brian Tracy,
Psychology of Achievement
(Illinois, Nightingale Conant), 1994. Brian Tracy,
Goals!
(San Francisco, Berrett-Koehher), 2003

p. 37 ‘while doing research . . .’: Great Ormond Street Hospital, study in the effects of refined carbohydrates on epilepsy,
www.ich.ucl.ac.uk/fact-sheets/families/F060380/

p. 43 ‘polycystic ovary syndrome . . .’: Polycystic ovary syndrome is a health problem that can affect a woman’s menstrual cycle and fertility. Researchers believe insulin is linked to PCOS. For many women with PCOS, their bodies have problems using insulin so that too much remains in the body. Many women with PCOS are overweight. Eating less processed and sugary foods lowers blood sugar and improves the body’s use of insulin and can normalise hormone levels. Even a 10 per cent reduction in body weight can restore a woman’s period.
www.womenshealth.gove
, p.1. Women who are overweight can suffer from PCOS because their cells are resistant to insulin. This insulin resistance prevents cells using sugar in the blood normally and sugar is stored as fat instead. Dr David Cohill, gynaecologist

p. 46 ‘unleashes free radicals . . .’: Free radicals are a naturally occurring process in our bodies whereby atoms or groups or atoms lose their stable properties, split and lose an electron. They then try to stabilise by attaching to the nearest stable molecule and attempting to steal one of its electrons. The cascading effect of this damages and destroys cells and accelerates ageing. Being overweight unleashes more free radicals.

p. 47 ‘risk of strokes . . .’: Fat stored around the stomach near organs causes more insulin resistance.
www.diabetes.org
,
Diabetes Forecast
, February 2004. Fat stored around the middle linked to high blood pressure, diabetes and heart disease. Neal Barnard, MD,
Vegetarian Times
, July/August 2005. Visceral fat (known as stomach or belly fat) is more dangerous than subcutaneous fat. Subcutaneous fat accounts for most of our flab/excess fat. Visceral fat is located at deeper levels and a surplus of deep fat in the abdomen effects major organs. The hormones released by visceral fat can inflame organs and can cause thrombosis. Visceral fat seems to have a bad effect on the way cells work with insulin.
www.diabetes.org
.

p. 51 ‘definitions of madness . . .’: Dr David Viscott,
The Making of a Psychiatrist
(London, Allison & Busby), 1973

p. 61 ‘a subconscious self . . .’: Émile Coué (French pharmacist and psychologist, 1857 – 1926),
Self Mastery Through Conscious Autosuggestion
(London, Allen & Unwin), 1922. Martin L. Rossman,
Guided Imagery for Self-healing
(California, New World Library), 2000

p. 61 ‘willpower and imagination . . .’: Émile Coué,
Self Mastery Through Conscious Autosuggestion

p. 61 ‘imagination is far more . . .’: Gil Boyne,
The Rules of the Mind

p. 62 ‘the way you think . . .’: Martin L. Rossman, MD. Vivid imagery can send a message from the cerebral cortex to the lower brain centres, including the limbic system, the emotional centre of the brain. From there, the message is relayed to the endocrine system and the autonomic nervous system, which can affect a range of bodily functions. Martin L. Rossman,
Guided Imagery for Self-healing
.

p. 65 ‘visualisation skills significantly . . .’: Dr Herbert Beason, Harvard University.
Newsweek
, ‘Mind, Body, Medicine’ programme, 27 September 2004. Dr Alan Logan, ND, FRSH,
www.drlogan.com
. Bernie Sigel and Barbara Hoberman Levine,
Your Body Believes Every Word You Say
(Connecticut, Wordswork Press), 2000.

p. 66 ‘neurological habit pathways . . .’: Stanford Brain Research Institute, Stanford University School of Medicine,
http://med.stanford.edu
.

p. 103 ‘biggest factors in . . .’: Dr David Viscott,
The Making of a Psychiatrist
.

p. 103 ‘the happy hormone . . .’: Massachusetts Institute of Technology, studies in serotonin by Dr Judith Wurtman, author of
Managing Your Mind Through Food
(London, HarperCollins), 1988.

p. 103 ‘bulimics, compulsive eaters . . .’: ibid.

p. 104 ‘high carbohydrate diet . . .’:
The Journal of Nutritional and Environmental Medicine
(London, Taylor & Francis) Eric Schlosser,
Fast Food Nation
(London, Houghton Mifflin), 2001.

p. 105 ‘lack of dopamine . . .’: Dopamine is a neurotransmitter involved in the neural circuits controlling appetite and pleasure and therefore plays a role in imbalances that result in disorders such as addiction and depression.
http://www.lexicon-biology.com/biology/definition2_96.html

p. 105 ‘serotonin is made from . . .’: Tryptophan is the amino acid that the body uses to make serotonin. Foods high in B vitamins like bananas and avocados convert the amino acid tryptophan into serotonin. So by eating these you are naturally helping your body produce more serotonin. NHS Direct
http://www.nhsdirect.nhs.uk/articles/article.aspx?articleId=1862
.
The American Journal of Clinical Nutrition
(Texas, The American Society for Nutrition), October 1985, p.639-643.

p. 106 ‘sunlight also helps . . .’: Serotonin levels increase when we are exposed to bright sunlight. SSRIs (like Prozac) work by helping naturally produced serotonin stay in the bloodstream longer, keeping our mood and energy levels higher. Sunlight does this naturally – a major reason why moods tend to be elevated in the summer.
www.cnn.com
, ‘Summer Sun for Winter Blues’, July 1990.

p. 106 ‘an artificial sweetner . . .’: David Steinman,
Diet for a Poisoned Planet
(London, Crown), 1990.

p. 107 ‘several new studies . . .’: Medical Research Council, Human Nutrition Research Laboratory, Cambridge.
http://www.lib.cam.ac.uk/University/Libraries/entry.php? select=105
.

p. 107 ‘research has found . . .’: Research by Judith Rapaport for the National Institute of Health Research at Oxford Brookes University, c.1980.
http://www.nih.gov/
.

p. 108 ‘obese pregnant women . . .’: Dr Gary Shaw, University of California, Birth Defects Monitoring Programme, December 1999.

p. 109 ‘eliminating refined carbs . . .’: Trans fats are fats that are artificially created through a chemical process of the hydrogenation of oil that solidifies the oil. They are considered harmful to our health. Insulin resistance is a condition whereby the cells of the body become resistant to the effects of insulin. To compensate, more insulin is secreted when glucose builds up in the blood. It can lead to Type 2 diabetes.

p. 109 ‘In an experiment . . .’: Great Ormond Street Hospital,
www.gosh.nhs.uk

p. 109 ‘Researchers are beginning . . .’: Dr Neil Ward, chemistry department, University of Surrey CM Carter et al., ‘Effects of a few foods diet in attention deficit disorder’ (London,
Archives of Disease in Childhood
), 1993

p. 112 ‘Sugar creates an . . .’: Natural Nutrition,
http://www.livrite.com/
. William Duffy,
Sugar Blues
(New York, Grand Central Publishing), 1986.

p. 117 ‘consuming any dairy . . .’: Dairy scientists have admitted that the level of a very powerful hormone contained in milk, insulin-like growth factor-I (IGF-I), increases in the human body after milk consumption. In the last two years, IGF-I has been identified as the key factor in the growth and proliferation of various cancers including prostate cancer and breast cancer. Many experts believe that the IGF-I in milk and lactose (a type of milk sugar found in milk) may over-stimulate hormones which may encourage tumour growth. The higher our levels of IGF, the higher our risk of developing certain cancers. Researchers at Stanford University and the National Institutes of Health found that high concentrations of the IGF-1 hormone stimulate cancer cell growth.
The Journal of the National Cancer Institute
, vol. 91, no. 2, January 1999.
The Lancet
, vol. 351, May 1998.
Science
, vol. 279, January 1998.

p. 117 ‘When adult humans . . .’: Milk is a concentrated source of chemical messengers, each one with a mission to influence the growth of a newborn. Dr Jane Plant,
Your Life in Your Hands
(London, Virgin Books), 2006

p. 118 ‘can be disruptive . . .’: University of Illinois scientist Dr Samuel Epstein warns that elevated levels of IGF-1 in milk from cows injected with rBGH is a potential risk factor for breast cancer in humans who consume cow’s milk. IGF-1 is increasingly abundant in milk from cows treated with synthetic bovine growth hormone (rBGH).
International Journal of Health Sciences
Dr Jane Plant,
Your Life in Your Hands

p. 118 ‘Some researchers believe . . .’: The Harvard Medical School’s Guide to Healthy Eating (2001) Harvard Nurses’ Health Study International renowned nutrition expert Dr. T. Colin Campbell Dr Neal Barnard president of the Physicians Committee for Responsible Medicine David Steinman

p. 118 ‘the machines extract . . .’:
www.dumpdairy.com

p. 118 ‘50 per cent mucus . . .’: 1 teaspoon of milk can contain 2 million pus cells. In the EU milk is allowed to be sold when it contains 400,000 somatic pus cells per ml. The United States Department of Agriculture (USDA) does not allow milk containing 750 million or more pus cells per litre to cross state borders. EU directive 92/46/EEC.

p. 118 ‘Even pregnant cows . . .’: The milk of pregnant cows contains pregnancy hormones including growth hormones, female sex hormones oestrogen and progesterone, and DHT. Harvard School of Public Health,
Journal of American Academy and Dermatology
.

p. 119 ‘Cheese protein has . . .’: Studies published in the
Journal of the American Dietetic Association
and the
British Medical Journal

p. 119 ‘Asians who consume . . .’: T. Colin Cambell, ‘The China Study’

p. 120 ‘The Masaii are . . .’:
www.notmilk.com
African people experience little or no episodes of osteoporosis. The one exception is the milk-drinking Masaii.

p. 120 ‘No human can . . .’: Lactase is an enzyme in young children, it is essential for digesting the lactose in milk. Deficiency of the enzyme lactase causes lactose intolerance (
http://en.wikipedia.org/wiki/Lactose_intolerance
). The journal of the American Dietetic Association reported in 1996 that 75 per cent of the world’s population is lactose intolerant

p. 127 ‘milk containing 750 million . . .’: EU directive 92/46/EEC.

p. 130 ‘introduction of grains . . .’:
The Journal of Nutritional and Environmental Medicine
(London, Taylor & Francis)

p. 131 ‘Primitive man could not . . .’: Most cereals are virtually indigestible unless the cell wall is broken down by milling and cooking.

p. 134 ‘fat stored around . . .’: A study published in the Lancet in August 2004 led by Dr David Ludwig of The Children’s Hospital, Boston

p. 134 ‘unnatural amount of gas . . .’: A natural amount of gas is passing gas 14 to 24 times a day.

p. 137 ‘over 70 per cent . . .’: Per cent of overweight adults in the Western world by country: 74% of Americans, 68.4% of New Zealanders, 68.1% of Mexicans, 67% of Australians, 66% of Canadians, 66% of Britons and 60% of Germans. These are the statistics for adults – when you factor in children and teenagers the figures are higher than 70%.
www.forbes.com
.

p. 138 ‘impairment of the . . .’: Dr Arthur Agatston,
The South Beach Diet
(London, Headline), 2003

p. 151 ‘Eating fast food . . .’: Morgan Spurlock,
Don’t Eat This Book: Fast Food and the Supersizing of America
(London, Putnam), 2005

p. 152 ‘suggests fat and sugar . . .’: Morgan Spurlock,
Don’t Eat This Book: Fast Food and the Supersizing of America

p. 153 ‘can be as dangerous . . .’: Fatty liver means more fat in the liver than normal and is caused by obesity. Excessive fat in the diet can accumulate in the liver.

p. 153 ‘risk of diabetes . . .’:
The Lancet
, Fast food habits, weight gain and insulin, January 2005. Stanford University School of Mecicine research. Dr David Ludwig, Director of the Obesity Programme, Children’s Hopital, Boston.
http://www.newstarget.com/
.

p. 161 ‘eggs are a wonder food . . .’: The British Egg Information Service (BEIS),
http://www.britegg.co.uk/
. The British Egg Industry Council (BEIC),
http://www.britegg.co.uk/beissection/startsection.html
.