Syndrome X : The Complete Nutritional Program to Prevent and Reverse Insulin Resistance

by Challem, Jack; Berkson, Burton; Smith, Melissa Diane

• ISBN13: 9780471398585
• ISBN10: 0471398586
• Edition: 1st
• Format: Paperback
• Copyright: 2000-12-18
• Publisher: Wiley

Summary

You can feel great again! "Syndrome X proactively lays out a nutritious, tasty, and simple diet plan to get us back to the basics of healthy nutrition."-Lendon H. Smith, M.D., New York Times bestselling author of Feed Your Body Right "Syndrome X is the best new book to help you understand the facts about nutrition, health, and aging. . . . It is full of new information and insights most readers have never had access to before. Everyone who values his or her health will want to read the book and then individualize the program to suit his or her needs-the authors have made this easier than ever to do."-Richard A. Kunin, M.D., author of Mega-Nutrition What is Syndrome X? It's a resistance to insulin-the hormone needed to burn food for energy-combined with high cholesterol or triglycerides, high blood pressure, or too much body fat. Syndrome X ages you prematurely and significantly increases your risk of heart disease, hypertension, obesity, eye disease, nervous system disorders, diabetes, Alzheimer's, cancer, and other age-related diseases. Syndrome X is the first book to tell you how to fight the epidemic disorder that is derailing the health of nearly a third of North Americans. It outlines a complete three-step program-including easy-to-follow diets, light physical activity, and readily available vitamins and nutritional supplements-that will safeguard you against developing Syndrome X or reverse it if you already have it.

Author Biography

JACK CHALLEM, known as the Nutrition Reporter™, publishes a health newsletter by the same name, is a contributing editor for Let’s Live and Natural Health magazines, and is the coauthor of The Natural Health Guide to Beating the Supergerms.

Table of Contents

Preface	xiii
Acknowledgments	xv
Introduction	1	(1)
Syndrome X in a Nutshell	2	(1)
Nutrition Is Your Best Medicine	3	(4)
Part One Syndrome X: The Nutritional Disease
The Food-Health Connection	7	(8)
The Importance of Diet	9	(4)
The Decline of the Diet	13	(2)
Understanding Glucose and Insulin	15	(9)
Glucose, the Body's Fuel	15	(2)
Insulin, the Sugar-Regulating Hormone	17	(2)
Insulin Resistance: When Things Go Awry	19	(1)
Fats and Carbohydrates in the Diet	20	(2)
Hope for Reversing Insulin Resistance	22	(2)
Syndrome X: Unconnected Symptoms, Connected Causes	24	(14)
The Nature of Syndrome X	24	(2)
The Symptoms and Warning Signs of Syndrome X	26	(6)
Syndrome X Research	32	(1)
Diabetes: The Worst Form of Insulin Resistance	32	(3)
One Type of Insulin-Sensitive Diet	35	(1)
The Secret of Living to Age 100	36	(2)
Beyond Syndrome X: Sugar and Insulin Overload	38	(15)
The Sugar Syndrome	38	(9)
Insulin Overload	47	(3)
Deficient Nutrients: The Missing Link in Syndrome X	50	(3)
The Case for Nutritional Therapies over Drugs	53	(10)
The Dangers of Pharmaceutical Drugs	54	(5)
Treating Nutritional Diseases Nutritionally	59	(4)
The Diet We Were Made For and How It Changed	63	(16)
An Overview of the Paleolithic Diet	64	(1)
Carbohydrates Past and Present	64	(4)
Protein Past and Present	68	(2)
Fats Past and Present	70	(2)
Micronutrients Past and Present	72	(3)
Physical Activity Past and Present	75	(1)
How Our Diet Has Changed	75	(4)
Part Two The Anti-X Diet and Health Program
Redefining What to Eat: The Nine Anti-X Diet Principles	79	(20)
Anti-X Principle 1: Avoid Refined Carbohydrates	80	(2)
Anti-X Principle 2: Eat Foods in As Natural and Fresh a State As Possible	82	(3)
Anti-X Principle 3: Emphasize Nonstarchy Vegetables in Your Diet	85	(1)
Anti-X Principle 4: Keep Your Intake of Natural Carbohydrate-Dense Foods Moderate or Low	86	(5)
Anti-X Principle 5: Avoid Soft Drinks, Fruit Juices, Alcohol, and Other Highly Processed Drinks	91	(1)
Anti-X Principle 6: Avoid Common Vegetable Oils, and Use Olive Oil Instead	91	(2)
Anti-X Principle 7: Enrich Your Diet with Omega-3 Fats Whenever You Can	93	(2)
Anti-X Principle 8: Steer Clear of Trans-fatty Acids	95	(1)
Anti-X Principle 9: Eat Protein at Every Meal and Snack	96	(3)
Navigating through Restaurants and Supermarkets	99	(24)
Developing Restaurant Savvy	99	(11)
Developing Supermarket Savvy	110	(8)
Going the Extra Mile: Shopping in Natural-Food Stores	118	(5)
The Anti-X Diets and Recipes	123	(22)
The Basic Anti-X Diet Plan: Preventive and Mildly Therapeutic	124	(7)
The Anti-X Extra-Healing Diet Plan: Highly Therapeutic, for Those with Severe Insulin Resistance	131	(6)
Recipes	137	(5)
Tips for Following the Anti-X Diet at Home	142	(3)
A Rational Approach to Fitness and Physical Activity	145	(14)
Comparing Physical Activity Then and Now	145	(3)
The Newfound Benefits of Moderate Physical Activity	148	(1)
How Physical Activity Helps Prevent and Reverse Insulin Resistance	149	(1)
Understanding Physical Activity in New Terms	149	(1)
Walking: The Best Form of Regular Physical Activity	150	(2)
Other Forms of Physical Activity for Variety and Fun	152	(7)
Part Three The Anti-X Supplement Plan
Alpha Lipoic Acid: The Master Nutrient	159	(12)
From Glucose to Energy	160	(1)
Control Your Glucose and Insulin	160	(2)
Alpha Lipoic Acid: The Amazing Antioxidant	162	(3)
Alpha Lipoic Acid for Nerve Damage	165	(2)
The Antiaging Effects of Alpha Lipoic Acid	167	(1)
Alpha Lipoic Acid and Its Effects on Other Disorders	168	(1)
How to Find and Use Alpha Lipoic Acid	169	(2)
Vitamin E: The Cardiovascular Nutrient	171	(13)
Vitamin E, Glucose, and Insulin	171	(2)
Staying Younger with Vitamin E	173	(1)
Why Vitamin E Is Good for the Heart	173	(2)
Vitamin E Reduces the Risk of Heart Disease	175	(2)
Vitamin E and Alzheimer's Disease	177	(1)
Vitamin E, Immunity, and Cancer	178	(1)
Little Known but Helpful Types of Vitamin E	179	(1)
Exercise Increases Vitamin E Needs	180	(1)
How to Buy and Use Vitamin E	181	(3)
Vitamin C: The Well-being Nutrient	184	(9)
The Glucose-Vitamin C Connection	184	(3)
Vitamin C Protects against Infection	187	(1)
Vitamin C and Heart Disease	188	(1)
Vitamin C, DNA Damage, and Cancer	189	(1)
How to Buy and Use Vitamin C	190	(3)
Chromium, Zinc, Magnesium, and Other Minerals	193	(14)
Chromium	193	(4)
Zinc	197	(3)
Magnesium	200	(2)
Other Minerals of Importance	202	(2)
Cutting Back on Copper and Iron	204	(3)
A Few More Helpful Nutrients	207	(10)
Antioxidants	207	(5)
Vitamin D	212	(1)
Good Fats, Bad Fats	213	(4)
Herbal Remedies for Syndrome X	217	(16)
Silymarin and Milk Thistle	218	(3)
Bitter Melon	221	(1)
Fenugreek	222	(2)
Gymnema Sylvestre	224	(1)
Garlic	224	(3)
Other Herbs of Value in Syndrome X	227	(6)
Part Four Individualizing Your Anti-X Program
Customizing for Your Personal Needs	233	(16)
You Are under Age 35, in Good Health, and of Normal Weight	235	(1)
You Are over Age 35, in Good Health, and of Normal Weight	236	(1)
You Are in Good Health but Have Family Risk Factors for Diabetes or Heart Disease	237	(1)
You Have Cravings for Carbohydrates	238	(1)
You Have Elevated Glucose	239	(1)
You Have Insulin Resistance (with or without High Glucose)	240	(1)
You Have Hypertension	240	(1)
You Are 10--20 Pounds Overweight	241	(1)
You Are More Than 20 Pounds Overweight	242	(1)
You Have High Cholesterol or High Triglycerides	243	(1)
You Have Been Diagnosed with Syndrome X	244	(1)
You Have Been Diagnosed with Adult-Onset Diabetes	245	(1)
You Have Been Diagnosed with Coronary Heart Disease	246	(3)
Some Final Words	249	(2)
Appendix A: Resources	251	(8)
Magazines and Newsletters	251	(1)
Suggested Health Books to Read	252	(2)
Companies That Produce and Sell Natural-Food Products	254	(2)
Companies That Sell Vitamins, Minerals, and Herbal Supplements	256	(2)
Websites	258	(1)
Testing Laboratories	258	(1)
Appendix B: Selected References	259	(6)
Index	265