Remember that in my last newsletter we discussed how
your middle age weight gain typically rises in lock step with
your estrogen levels. An underlying and untreated condition of
estrogen dominance will continue to sabotage your weight loss
efforts no matter how many diets you try or how often you
exercise. The most effective step you can take to begin to
restore your body's natural hormonal equilibrium is to replace
your body's progesterone deficit by using bio-identical
progesterone. I recommend you use Dr.
Randolph's Natural Progesterone Cream twice a day.
There are also foods you can eat that can help neutralize
your underlying condition of estrogen dominance and support
hormone balance. "Eat?" you say, "I want to lose weight." The
wonderful thing is that all of us need to eat between three
and six times every day and eating the right foods and
supplements can help restore hormone balance and catalyze
weight loss. Let me tell you how:
Whole grains, Fruits, Peas, Beans, Pasta, Rice and
Potatoes: Complex Carbohydrates
Complex carbohydrates,
such as those found in vegetables, fruits and whole grains,
help the body optimize estrogen metabolism. I have found
complex carbohydrate foods to be a great source of energy for
those who want to lose weight. I recommend eating at least
three servings of vegetables and two servings of fruits daily.
I also recommend at least three servings of grain products,
such as breads, cereals, pasta, and rice, with an emphasis on
whole grains. Please note that I recommend eliminating all
simple carbohydrates.
Broccoli and Cauliflower: Cruciferous Vegetables and
Indole-3-Carbinol (I3C)
Cruciferous vegetables, such as
broccoli, cauliflower, brussel sprouts, kale and cabbage, all
contain a naturally occurring compound called
Indole-3-Carbinol (I3C). Nutritional research has shown that
the I3C in cruciferous vegetables is both protective to
estrogen- sensitive tissues and helps lower estrogenic
stimulation. In layman's terms, this means that cruciferous
vegetables can help decrease the condition of estrogen
dominance.
For our purposes here, a very noticeable benefit of eating
more cruciferous vegetables will be decreased abdominal
circumference of the waist (or you might say that your gut
will get smaller). I recommend eating two to three servings of
cruciferous vegetables a day. The vegetables should be cooked
al dente, e.g. cooked only until it offers a slight resistance
when bitten into, or eaten raw.
Flaxseed, Sesame Seeds and Wheat Bran: Insoluble Fiber
and Lignans
There are two types of fiber: soluble and
insoluble. Soluble fiber dissolves in water and is degraded by
bacteria in your colon. Soluble fiber forms a gel in your
intestines which regulates the flow of waste material through
your digestive tract. This type of fiber is found in fruits,
oats, barley, psyllium and some beans. Soluble fiber is good
for you but, no matter how much of it you eat, it won't
influence your hormonal equilibrium.
Insoluble fiber, on the other hand, can directly impact
your hormone balance by helping decrease estrogen overload. In
addition to flaxseed and wheat bran, insoluble fiber is also
found in beans, seeds and the peels of fruits and vegetables.
It doesn't dissolve in water and passes through your digestive
system largely unchanged. What insoluble fiber does do is bind
to extra estrogen in the digestive tract. This extra estrogen
is later eliminated in the body through the feces... or, as
our friend Arthur would say, "When you poop."
I recommend consuming 1-2 servings of insoluble fiber and
lignans per day. I suggest stirring or sprinkling 1- 2
tablespoons of flaxseed or sesame seeds into yogurt,
smoothies, cottage cheese, salads or steamed vegetables.
Another option is to eat a full bowl of bran cereal in the
morning or as a mid- afternoon snack.
Citrus Fruits: D-Limomene
D-Limomene, found in
the oils of citrus fruits, has been shown to promote
detoxification of estrogen. Research also found that, when
administered an extract of D-Limomene, both male and female
lab mice evidenced lower body weight. I recommend eat 3-5
servings of citrus fruits, such as grapefruits and oranges,
per week. I encourage eating the fruit, rather than the juice,
because consuming the whole fruit is more filling and has the
added benefit natural fiber.
Are you ready to balance your hormones and get rid of your
belly? If your answer is "yes", it's time you got started.
Apply Dr.
Randolph's Natural Progesterone Cream twice a day and
start eating to restore hormone balance. In my next
newsletter, I will tell you more about which supplements can
also play a key role in helping you lose that gut.
Be sure to also read on below where you can request
additional information about my new "Waist Away" Hormone
Balance Diet.
It is my privilege to be a resource to you,
C.W.
Randolph, Jr., M.D., R.Ph.
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