The past 25 years have seen a dramatic increase in the consumption of artificially sweetened foods, including those containing sucralose, aspartame, saccharin, etc. Yet the incidence of overweight and obesity has also increased markedly during this period. Despite the superficial logic that consuming fewer calories will lead to weight loss, the evidence is very clear that using artificial sweeteners can, paradoxically, cause weight gain.

Most of us are aware of research showing the links between specific artificial sweeteners such as aspartame and saccharin and cancer. But all artificial sweeteners are also known to cause increased cravings and weight gain and may subsequently contribute to insulin resistance. According to a study by researchers at the University of Texas San Antonio, middle-aged adults who drink diet soft drinks drastically increase their risk of gaining weight later on. The study monitored the weight and soda-drinking habits of more than 600 normal-weight subjects aged 25 to 64. When researchers followed up with the participants after 8 years, they discovered those who consumed one diet soda a day were 65 percent more likely to be overweight than those who drank none. Drinking two or more low- or no-calorie soft drinks daily raised the odds of becoming obese or overweight even higher. The real shocker? Participants who drank diet soda had a greater chance of becoming overweight than those who drank regular soda!

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Salted lemon, fresh mint, and fennel shake up wholesome wheat berries. Some wheat berries are quite large; I prefer small kernels, like the ones I buy from Heritage Prairie Farm, for their lighter texture. If you see similar wheat berries for sale at the farmers’ market, try them out. Curly pea shoots and pops of sweet peas sweeten the deal. When I can find it, I also like to stir in anise hyssop, a licorice-flavored herb.

I have another neat trick to separate this dish from weightier whole-grain salads. I dehydrate some of the cooked wheat berries, then fry them until crisp. To do so, set up a dehydrator or preheat the oven to 135F and oil a baking sheet. Remove 1/2 cup of the cooked wheat berries and spread out onto the baking sheet. Dehydrate them for five hours. To fry the wheat berries, heat 1/2 inch of oil in a wide pot or straight-sided sauté pan over medium-high heat. Once the oil begins to shimmer, scatter the wheat berries into the pot and fry until crisp, about 1 minute. Drain the wheat berries on paper towels and season with salt. While the dynamic texture is worth the effort, you can skip this step without compromising the flavor of this honestly good—and good for you—salad.

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Are You a Carb Addict?

There’s no doubt that the more carb sensitive you are, the more prone you are to carb addiction. And addiction to carbs is certainly a reflection of an insulin imbalance, specifically reduced insulin sensitivity, which raises insulin. But regardless of your current state of carb sensitivity, my bet is that 99 per cent of you could use some help to deal with an appetite stuck in overdrive, carb cravings or stress-related eating. Many of you may even consider yourself a fullblown carb addict, in need of an intervention to break your food obsession. Some sources say 75 to 85 per cent of overweight adults identify themselves as carbohydrate addicts. Since at least 60 to 70 per cent of adults are in fact overweight, this is a problem that is affecting a large portion of our population.

Let’s begin by distinguishing between a craving and an addiction. While a craving denotes something you feel you want once in a while, an addiction reflects a need to have carbs to allow you to feel “normal.” With a carb addiction, just like any other drug addiction, you may also eventually notice that you need more and more to get the same results or that you have withdrawal symptoms when you don’t get your carbs. Do you think you could be carb addicted? Ask yourself if any of these statements or questions applies to you:

1. I feel I have to eat carbs in the morning. According to psychotherapist Dr. Mike Dow, the desire to eat “bad” carbs within 1 hour of waking is a strong sign that you are a carb addict. (This same assessment tool is used to diagnose drug addictions and alcoholism.)

2. I get tired or feel foggy in the afternoon.
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7 Belly Slimming Breakfasts

(Choose One Daily; Each Option Totals About 350 Calories)

Don’t be tempted to skip this important meal; eating breakfast wakes up your metabolism, priming it for a day of calorie burning. Plus, because you won’t be so ravenous come lunch, you might end up eating less throughout the day. In fact, studies show that people who regularly eat in the a.m. are thinner than those who don’t. If you’re usually not hungry first thing, you don’t need to force spoonfuls of yogurt down your throat as soon as your eyes pop open. Wait a little while, and eat either after you’ve dressed or when you get to work. The key is that you have something, especially the mix of protein, fruits, vegetables, healthy fats, and whole grains you’ll find in these tasty meals.

Eggcellent A.M. Option – Baked Eggs Sauté 1 cup sliced mushrooms and 2 cups chopped kale in an ovenproof skillet coated with cooking spray until mushrooms are tender and kale wilts, about 7 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 2 tablespoons grated Parmesan cheese; and 2 teaspoons chopped fresh basil. Heat under broiler until egg mixture puffs, 2 to 3 minutes. Serve with 1 slice whole-wheat bread topped with 1 tablespoon almond butter.

Slimming Smoothie – Blueberry-Almond Smoothie Blend 1 cup fresh or frozen blueberries, 1 tablespoon almond butter, 6 ounces low- fat plain Greek yogurt, and 1/2 cup skim milk until smooth. Thin with water if necessary.
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Memory and Habit

In the fall of 1993, a man who would upend much of what we know about habits walked into a laboratory in San Diego for a scheduled appointment. He was elderly, a shade over six feet tall, and neatly dressed in a blue button-down shirt. His thick white hair would have inspired envy at any fiftieth high school reunion. Arthritis caused him to limp slightly as he paced the laboratory’s hallways, and he held his wife’s hand, walking slowly, as if unsure about what each new step would bring.

About a year earlier, Eugene Pauly, or “E.P.” as he would come to be known in medical literature, had been at home in Playa del Rey, preparing for dinner, when his wife mentioned that their son, Michael, was coming over.
“Who’s Michael?” Eugene asked.
“Your child,” said his wife, Beverly. “You know, the one we raised?”
Eugene looked at her blankly. “Who is that?” he asked.

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Pregnant mothers are often cautioned against eating seafood since high levels of mercury can be damaging to mom and baby. However, fish are an excellent source of DHA and there are several fish varieties that are safe. These include salmon, shrimp, sardines, tilapia and canned light tuna in limited quantities, among others. If you choose to introduce seafood into your diet while pregnant or breastfeeding, ensure that the fish is cooked through and always check with your doctor before making substantial dietary adjustments.

Serves 4

1 lemon
3 tablespoons extra- virgin olive oil
1 garlic clove, finely chopped
1?4 teaspoon dried oregano
1 pint grape tomatoes
2 large summer squash, trimmed and cut into 1?2-inch-thick rounds
Salt and freshly ground black pepper
1 pound large shrimp (16 to 20 count), shelled and deveined
1?4 cup Kalamata olives, pitted and chopped
6 ounces baby spinach

1. Preheat the oven to 450?F.

2. Zest the lemon directly over a large bowl. Cut the lemon into wedges and reserve. To the zest, add the oil, garlic, and oregano. Pour half of the mixture onto a rimmed baking sheet.
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Here is a list of strategies and behaviors that decelerate brain aging. If you want to live a long time with your brain intact, engage in these behaviors:

1. Make good decisions. Consistent, thoughtful, conscientious behavior is the number- one predictor of longevity!

2. Surround yourself with a positive, healthy support system made up of friends and family.

3. Protect your brain from injuries.

4. Keep your surroundings free of toxins.
- Limit alcohol consumption to no more than four glasses a week.
- Protect yourself from excessive free radical formation.

5. Seek healthy DNA repair mechanisms and ways to grow telomere length. Fish oil, taking a multiple vitamin, and drinking green tea have been associated with longer telomere length.
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When asked to describe a beautiful person, almost anyone will give you an answer that includes signs of balanced health according to Traditional Chinese Medicine (TCM): bright, clear eyes; glowing skin; healthy, shiny hair; smooth, unridged nails; and moist lips.

Throughout the ages, and certainly by the time of Cicero, the eyes have been described as the window to the soul. A person with bright, clear eyes may indeed be displaying a beautiful soul, but in TCM, he or she is also showing a clean Liver. When the Liver is engorged or obstructed—this can happen easily when large quantities of alcohol, red meat and coffee are consumed, for example—the eyes will be cloudy.

Aside from moderation in all things, it helps to cleanse the Liver with sour foods and liquids, which is why I drink a glass of lemon water every morning. The Liver is the body’s largest Organ for detoxification, and it is very important to keep it working well and freely.

In TCM beautiful, healthy skin is often compared to jade. Although this may sound strange to Western ears, it makes sense to Chinese people because of the stone’s place in history. For centuries, people who lived in China’s wealthy households and imperial courts used jade in many ways: they ate it, they wore it, they sucked on it and they had it placed in their burial chambers. Jade has long been used in TCM to calm the soul, maintain healthy blood circulation and “moisten” the Heart and Lung to protect and lubricate body tissues. The ancient Chinese used it to prevent and cure disease and to slow the aging process.

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Easy Egg White and Goat Cheese Omelette

Serves 2

10 egg whites or 1 1/4 cup egg whites (Naturegg Simply Egg Whites)
2 egg yolks (omega-3 eggs) or 1/4 avocado, sliced
Salt and pepper to taste
2 teaspoons extra-virgin olive oil
2 heaping tablespoons goat cheese
4–6 tablespoons sugar-free prepared salsa such as any from Neal Brothers Organics, or Mrs. Renfro’s Habanero Salsa or Que Pasa Salsa Mexicana
1 cup apple, chopped

Whisk the egg whites (and yolks, if included in the recipe) and season with salt and pepper. In a small skillet, heat 1 teaspoon of the oil and pour in half the egg mixture. Cook while pulling the egg mixture to the side of the pan, allowing the runny part to flow underneath until set (about 2 to 3 minutes). Top with half of the cheese and salsa (and sliced avocado, if using). Gently slide the omelette onto a plate, tipping the pan to fold the omelette.

(Note that this meal can be enjoyed with cow’s milk cheese instead of goat cheese after the first two weeks of your detox. In this case, you can add 2 slices of low-fat Swiss or Jarlsberg cheese.)

Calories 250 | Protein 27g | Fat 11g | Carbohydrates 11g | Fibre 2g

Excerpted from The Supercharged Hormone Diet by Natasha Turner. Copyright © 2011 by Natasha Turner. Excerpted by permission of Random House of Canada Limited. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

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