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Contents

ImportantNotetoReaders

Preface

Introduction

PART1.WhatMakesUsOverweightandUnhealthy1.WhyDietsFailYou

2.WhyExerciseWon’tMakeYouThin

3.WhyaSugarAddictionIsWorseThanaDrugAddiction

4.HowToxinsMakeYouFat,Sick,andTired

PART2.TheFiveKeystoPermanentWeightLoss5.GetRidofToxicOverloadintheBody

6.CorrectHormonalImbalances

7.SpeedUpYourMetabolism

8.EatFoodsThatMakeYouThin

9.AvoidFoodsThatMakeYouFat

PART3.TheDHEMMSystem:APermanentWeight-LossSystem

10.Detox(D)—GetRidofToxinsforFastWeightLoss

11.Eat(E)—EatCleanandBalancedFoodsforPermanentWeightLoss

12.Move(M)—GetMovingWithoutGoingtotheGymor“WorkingOut”

13.DHEMMSystemSuccessStories

PART4.IssuesforWomenOnly

14.Health,Beauty,andVibranceforWomenOverForty

15.StopWeightGainDuringPerimenopauseandMenopause

16.Don’tLiketoExercise?TrySEXercise!

17.WhyBlackWomenGainMoreWeightThanOtherWomen

18.MotivationforaNewBodyandaNewYou

PART5.BonusMaterials19.Jump-StartYourWeightLossWiththe10-DayGreenSmoothie

Cleanse

PeachyPineapple20.SuccessStories

Conclusion

Appendix:Seven-DayMealPlanandRecipes

AlmondButterOatmealQuinoaPilafWalnutandAppleSpinachSaladCottageCheeseandBerriesNavyBeanandBarleySoupSpinachSaladwithVinaigretteDressingGranolaBerryParfaitBlackBeanQuinoaSaladBlack-EyedPeasandVeggie-StuffedPeppersSautéedTomatoesandSpinachGreenLeafyStir-FryBasicHealthyOatmealBasicCaesarSaladMarinatedVeggieStir-FrywithBrownRiceCinnamonGranolaCucumberTomatoSaladBraisedTofu

SweetPotatoFriesCollardGreensStewwithBlack-EyedPeas

Glossary

Acknowledgments

AboutJJSmith

Bibliography

ImportantNotetoReaders

The information contained in this book is for your education. It is notintended to diagnose, treat, or cure any medical condition or dispensemedicaladvice.Ifyoudecidetofollowmyplan,youshouldseektheadviceand counsel of your licensed health professional and then use your ownjudgment.

It is important to obtain proper medical advice before you make anydecisions about nutrition, diet, supplements, or other health-related issuesthat are discussed in this book. Neither the author nor the publisher isqualified to providemedical, financial, or psychological advice or services.The reader should consult an appropriate healthcare professional beforeheedinganyoftheadvicegiveninthisbook.

Preface

I am a nutritionist and certified weight-management expert who has seenfirsthandthatwhatyoueatisthemostcrucialaspectofmanagingweightandismuchmore important than traditionaldietingorexercising. Iwrote thisbook because Imade a personal commitment to help others get slimmer,sexier,andhealthier.Mygoalistogiveyoualltheinformationyouneedtoloseweight and get healthy. Iwill provide youwith the knowledge, skills,andguidelinesthatyoucanuseinyourlifenotonlytoloseweightbutalsotorestoreyourhealthandenergy.

WhenIwas inmytwenties, IcouldeatanythingIwantedandstill stayslim.Unfortunately, I practiced poor eating habits. I was a junk-food andfast-foodjunkie.WhenIwasinmythirties,myhealthbegantodeteriorate,and as my metabolism slowed, my weight began to increase. I eventuallygainedfortypoundsandwentupfourdresssizes.However,ofevengreaterconcern were the numerous health ailments and illnesses that I began toexperience.

Itriedmanypopulardiets,buttheyrequiredtoomuchdisciplineandonlyworkedas longas I stayedon them.Butwhowants tobeonadietall thetime?Ilearnedthatifyougoonadiet,atsomepoint,whenyougooffthediet,youtypicallygaintheweightback.Whileyou’reonit,youstarveandcravefoods,andassoonasyougooffit,youeatallthefoodsthatcausedyoutogainweightinthefirstplace.Inordertobesuccessful,youhavetobreaktheaddictiontofoodsthatcauseyoutogainweight.Ifyoucravethem,youwillalwaysfailonadiet...untiltheaddictionisbrokenonceandforall.So,I gotoff diets and changedmy lifestyle to loseweight, regain energy, andrestoremyhealth.

Atonepoint,whenIwasinmytwenties,mydoctorsgavemeantibioticsthatItookeverydayforseveralmonthstocureacne.Yearslater,Ifoundoutthat this lengthy period of medication had taken a toll on the internalbalance inmy system: I had an overgrowth of intestinal bacteria and wasdiagnosedwithcandidiasis.Furthermore, foryears,Ikeptgettingsickwithnumerousailmentsandillnesses.Iwasdiagnosedwithsinusinfections,yeast

infections, arthritis, chronic fatigue, prediabetes/insulin resistance, hernias,polyps, and ovarian cysts. Many of these conditions required surgery.Sometimes, I just feltgenerallyrundownandexhausted,having little tonoenergy.Ibecamefrustrated!Thedoctors’answerswerenotgettingmewell.SoIresearchedeverythingIcouldaboutdifferentwaystohealmybodyandget healthy.Themore techniques I tried, the better I started to look andfeel. In fact, something very interesting happened. The more I appliednatural practices of healing, the more I slimmed down and the moreyouthfulIbeganto look.Itwasas thoughIwasturningbackthehandsoftime.Atthatpoint,IknewIwasontherightpathtowardstayingslimandhealthyandgettingmylifeback!

By the time I was in my late thirties, I had really started to heavilyresearch, study,andapplyknowledgeabouthowtohealmybodyand loseweight. I learned the scienceofhow thebody responds todifferent foods,how hormones play a role in weight gain, and how to speed up mymetabolismtoreversethenaturalslowingofmetabolismthathappensasweage. I began to get amazing results. I even went on to receive severalcertifications—one as a certified nutritionist and another as a certifiedweight-managementexpert.Now,inmyforties,Iteachmynumerousclientsthesetechniquestostayslim,restorehealth,andgettheirsexyback!

Irealizedthatbyadoptingahealthydietandlifestyle—onethatinvolvedregular internal cleansinganddetoxification—Icould regaincontrolofmybody andmywell-being.Since then, it hasbecomemypassion to educateothersandsharewiththemthenaturalremediesthathelpedmeachievethesuperb health that I enjoy today. I have dedicated my life to the field ofhealthy eating and living. I have studiedmany philosophies of health andnaturalhealingandlearnedfromsomeofthegreatteachersofourtime.

Today,whilemanywomenoverfortyhaveconcernsabouttheirchangingshape, I’vebeenable tokeepmybodypretty fat-resistant,evennowthat Iam inmy forties anddealingwithperimenopause. Idiscoveredanentirelynew approach tomanagingmyweight that is designed to address the realunderlying causes of weight gain. It is so much more complicated thaneating lessandexercisingmore. Inthisbook,Iaddress therealreasonswebecome overweight or obese.Most diet plans address only one or two ofthesefactors;mysystem—whichIcalltheDHEMMSystem—addressesallofthem.

I firmlybelievethatevery individualpersonisresponsibleforhisorherownhealthandwellness. Ifyouwant tobehealthyandenergeticand lookvibrant,youmustlearnwhatisinvolvedandapplyittoyourlife.Youhavetowatchwhatgoesintoyourmouth,howmuchphysicalactivityyouget,andwhat thoughtsyou think.Youneed to cleanse anddetoxifyyourbodyandeat “clean and balanced” foods that provide nutrients that fuel your bodythroughout the day. I make the commitment to staying on top of thisvaluable information every day.The good news is that you can, too! It isvery easy because this knowledge is readily available to you. Of course,health professionals can give you valuable information and help you treatillnessanddiseases,butintheend,theresponsibilityrestsonyourshoulders.

Thousands of studies support the foundational principles of theDHEMMSystem you are about to learn. And I have personally seen thetechniquesworkformyselfandforthousandsofpeoplewhohaveachievedoptimalhealthandvitality.Ihaveappliedtheseprinciplesformorethantenyears and currently conduct teleseminars guiding people through theexperienceyouareabouttoembarkon.Theresultsthatarepossiblewithinafewshortweeksareremarkable.

You, too, can now take advantage of the DHEMM System I havedevelopedtohelpyouachievequickandsustainableweightlossandbeginanewlifestyleofhealthyeatingandliving.It’stimetostopdietingandstartliving!

Introduction

Battlingexcessweightcanbeoneofthemostfrustrating,challenging,andemotionally draining experiences on earth. Despite the numerous diets,exercise regimens, andmagic pills for weight loss, Americans continue togrow larger and larger year after year.More than two-thirds of the adultpopulationandonethirdofourchildrenarenowoverweight.Obesityrateshavetripledsincethe1960s.

Dietsabound,andthedietindustryishuge.Butthesadfactisthatabout95percentofpeoplewholoseweightonadietgaintheweightbackinthreetofiveyears.Youcannot loseweightpermanentlybystrictlyfollowinganyspecialdiet,bytakingaweight-losspill,orbyfollowinganexerciseregimen.

Thegoodnewsisthatanyonecanloseweightandstayslimifheorshejustunderstands,addresses,andcorrectsthehiddencausesofweightgain.Inorder to succeed in thebattleof thebulge, youhave to realize that losingweightinvolvesamajorlifestylechange.

Toensureyouunderstandwhat Imeanby “lifestyle change,” Iwant totake a moment to explain this further. As the title Lose Weight WithoutDieting orWorkingOut! implies, youhave to do two things to ensure thatyouachievea“lifestylechange.”First,youwillhavetoforgetaboutdieting!Typically,you“goon”adiet,whichimpliesthatatsomepointyou“gooff”thediet.A typicaldiet is somethingyoudo for a specifiedperiodof time.However,whatusuallyhappenswhenyou“gooff”thediet?Yougainalltheweightback.So,wearegoingtoretrainyourtastebudstodesireandcravehealthier foods so you never have to think about dieting again.Chapter 1explains why dieting is not the most effective way to lose weightpermanently.Second,youdon’thavetostressaboutmaintainingarigorousexercise routine to lose weight. As Chapter 2 explains, studies show whyintenseexerciseorworkingoutisnotcriticalforweightloss.Instead,we’regoing to teach you how to simply “getmoving” by beingmore physicallyactivethroughouttheday,evenifyoudon’tgettoagymto“workout.”Asthe title implies, from this point forward, you can actually forget about

dieting and stop stressing about working out and get ready for a true“lifestylechange.”

The goal of my book is simple: to show you how to lose weightpermanently and achieve optimal health. You can achieve this withoutcounting calories or measuring portion sizes or eating bland, packagedfoods.Instead,youwillenjoyfresh,delicious,healthyfoodsthatwillnourisheverycellinyourbodysothatyounotonlygetslim,buthealthyandvibrantaswell.Yourskinwillbecomebrighter,youreyeswillsparkle,yourhairwillgetshinier,andyouroveralllookwillberadiantandbeautiful!

The information in thisbook isdifferent fromthatofanyotherdietordetox book. It is a combination of information that I have learned as acertifiednutritionistandcertifiedweight-managementexpert.I’veacquiredthis knowledge frommanydifferent teachers,healthpractitioners, trainingprograms,mentors,andfriends.Theseconceptsarebasedonsoundresearchandtheworkofmanydoctors,scientists,andresearchinstitutions.Someofthe topics I’ll discuss still have not made it into mainstream health andnutritionpractices.However, thegoodnews is that allmyresearch, study,andpracticalapplicationhavepaidoffformeandmynumerousclients,whohavelostweightandkeptitoff!

This book explains the strongest, most compelling, and best-supportedprinciplesofpermanentweightlossthatanyonecanfollow,nomattertheirsize,incomelevel,oreducationallevel.Andtheendresultisasexy,healthy,beautifulbody.Ifyouhavebeenonaroller-coasterrideofweightloss,youwillfinallybeabletogetoffandachieveyourhealthy,idealweight.

This book is for you if you are sick, tired, overweight, and frustrated;you’ve lost weight and gained it all back; you diet and exercise, yet theweightneverseemstomeltaway.Haveyoutried:

•Countingcaloriesorpointsthroughouttheday?

•Usingyourwillpowertoresistsweetsandjunkfood?

•Workingoutinthegymlikeamaniacfourtofivetimesaweek?

•Cuttingfatsandcarbsandmeasuringportionsizesofeverythingyoueat?

Traditional dieting is sheer torture and costly,with results beinghit ormiss. I’ve been there. You have to suppress cravings, eat foods that tasteboring,andfeelcontinuallyhungry,onlytoregaintheweightafterthediet

ends.Ifyouhavetriedanyofthetraditionaldietingapproacheswithlittletonosuccess,youarenotalone.Theysimplyarenoteffectiveforlosingweightpermanently.

Someof youmayhavepickedup this book to shed a fewpounds for aspecialoccasion,whileothersmayhaveamoresignificantamountofweighttolose.Someofyouhavefoundthattakingweightoffisrelativelyeasybutkeepingitofflongtermisalifelongchallenge.Maybeyouhavesimplybeensingle too long and want to make a concerted attempt to look moreattractive to the opposite sex.Maybe you’re a parent trying to help youroverweight child gain control of his or her eating habits.There is no badreasontobeginonthisjourneytoloseweight,healyourbody,andregainasecondyouth.

TheDHEMMSystem:APermanentWeight-LossSystemAfter you complete the 10-Day Green Smoothie Cleanse, you shouldtransitiontotheDHEMMSystem,apermanentweight-losssystemthatwillhelpyoureachyourdesiredweight.

THEDHEMMSystemstandsfor:

•DETOX:Useoneofthemanydetoxmethodsdescribedinthisbook

•HORMONALBALANCE:Optimizeyourhormonesforweightloss

•EATCLEAN:Eathealthy,whole,andunprocessedfoods

•MENTALMASTERY:Achievetherightmentalfocustostaymotivated

•MOVE:Getmovingandincreaseyourphysicalactivity

TheDHEMMSystemisabreakthroughpermanentweight-losssolutionthatmeltsfat fromyourbody,especiallyfromstubbornareas likethehips,thighs,andbelly,throughdetoxifyingandcleansingthebodyandfeedingithealthy, nutrient-rich foods that keep it slim.Even if obesity runs in yourfamily, you can break that hereditary cycle with this new approach tomanagingyourweight.Youcan’t changeyourgenes,butby simplyeatingsmart,youcanmanagehowyourbodyfunctionstooptimizeyourhealth.

The DHEMM System achieves far more than what traditional dietingaccomplishes. It is a complete weight-management program designed tohelpyourbodyclearoutoldtoxicwastethatcontributestoexcessfatinthe

body.ByfollowingtheDHEMMSystem,youcanlearnwhatmanypeopledon’tknowandwhatcelebritiespaythousandsofdollarstofamousdoctorstolearn.Youwilllearnabouthowyourbodyrespondstocertainfoods,howtoachieveexcellenthealth,andhowtomaintainahealthy,idealweight.

With the DHEMM System, you will never count calories or have tofollow complicated and expensivemeal plans ormeasure food again.AftertheinitialdetoxificationphaseoftheDHEMMSystem,youwillnotonlyeatwell,youwillalsobegintodesirehealthy,naturalfoods.

Andhere’smyfavoritepartoftheDHEMMSystem:youwillseeresultsevenifyoudon’tmaintainanexerciseregimen.Ifyoualreadyexercise,then,of course, youwill accelerate your progress and gain the great benefits ofexercising.Sinceweallknowthatphysicalactivityisgoodforgeneralhealth,I will provide some simple ways to “get moving” without having to gosomewhere (like to a gym) to get yourworkout on.However, even if youdon’texercise,youwillstillseeresults.

ForthosewhothinkI’mgoingtotellyoutoworkoutinagymthreeorfour timesperweek, you’re in for a pleasant surprise.You can reach yourideal weight without any formal exercise regimen when you follow theDHEMMSystem.Youwillalsoenjoygenerousamountsoftasty,satisfyingfoods,includinggreensmoothies.Ibelievefoodistobeenjoyedandshouldhelpusnotonlymaintaingreathealthbutalsohelpusstayslimandlean.

Following the DHEMM System, you will give your body the qualitynutritionitneedswhilecleansingyourcellsonanongoingbasis.Vitamins,minerals,andothernutrientswillbeabsorbedbyyourbodymoreefficiently,allowing your cells to become like new as you begin to look and feelyounger. Your skin will begin to look more youthful because your cellsbecome tighterandhealthier. In short,you’ll learnhow tobecomeyoung,healthy,andenergeticfromtheinsideout.

Even if youhavegivenupon losingweightdue to your age andhecticlifestyle,youcanloseexcessbodyfatveryquicklyonthisprogram.Youcanachievealean,healthybodyforlife.

What’sinThisBook?Thestrategiespresentedinthisbookwillprovidegreaterlong-termsuccessthananyotherdietorexerciseprogramyoumayhavetriedinthepast.Thisbookaddressesalloftheunderlyingcausesofweightgainandpoorhealthinacomprehensivesystemthatwillresult inpermanentweight loss.Youwill

losebodyfatandseeadecreaseinyourclothingsizeallwhilewatchingyouroverall health and happiness levels increase to a level youmay have neverthoughtpossible.

InPart 1, I discusswhatmakesmost people overweight andunhealthy.Thiswillhelpyouunderstandwhathasbeengoingoninyourbodycausingyoutogainweight.You’llcometounderstandwhyyoucravecertainfoodsand learn what types of foods cause fat to melt away. We begin bydebunkingmanyofthemisconceptionsaboutweightloss.Youwilldiscoverhowmuchofwhatyouhave learnedaboutdieting iswrong, ineffective,orunhealthy.

In Part 2, I give you the keys to turning your body into a fat-burningmachine that allows your body to loseweight effortlessly.You’ll learn thetechniques and methods to sculpt a fat-burning body without strenuousexercise. You’ll gain a practical understanding of the principles behindpermanentweight loss,which includegetting ridof toxins,balancingyourhormones, and speeding up your metabolism. You will also learn whichfoodshelpyoustayslimandwhichcauseyoutogetfat.

InPart3,IdetailtheDHEMMSystemtoguideyoualongeachstepofyourweight-loss plan.Youwill learnhow todetoxify thebody, eat “cleanandbalanced”foods,andgetmovingwithout“workingout.”Iwillprovideyouwithawealthofinformation,includingadetailedlistofdeliciousfoods,supplements,andotherdetoxmethodstosupportyouthroughtheprogram.You’llbesurprisedtofindthatyourbodywillbegintocravehealthyfoods,allowingyoutoeasilyfollowthisprogram.Allyou’llneedtodoisfollowtheguidelinesineachphaseoftheprogramandlistentoyourbody,whichwillrepayyouwiththesheddingofpoundsasitsavorsthemanydeliciousfoodchoices. I believe it is more effective than any other weight-loss programavailabletoday.

In Part 4, I speak directly about the weight issues affecting women. Idiscuss how to achieve great health, beauty, and vibrancy. I’ll discussproblemareas forwomenover fortywhoare fightingaging skin,wrinkles,cellulite, andbelly fat—aswell as thatunexplainedweightgain thatoccursduring perimenopause and menopause—and fun and sexy ways to get fitwithout traditional exercise. I’ll also help you regain your self-confidenceandself-esteemtokeepyoumotivatedthroughouttheprogram.

In the bonus chapter “Jump-StartYourWeightLossWith the 10-DayGreenSmoothieCleanse,”Iexplainhowtoxinsmitigateagainstweightloss

and suggest the use of green smoothies to detoxify the body before aprogramisimplemented.

YourWeight-LossJourneyBeginsToday!Mygoal is tomakeyou,myreader,understandthatyoucanavoidwastingtimeandenergyontraditionaldietsthatonlyprovidetemporaryweightloss.Knowthatyoucanachieveyourmostbeautifulselfandyourperfectweightwhilestilleatingabundantly.Whenyouarenolongerworryingaboutyourweight,youcanfocusonyourlifedreamsandgoals.

Keep inmind that you are an individual,whichmeans your journey toweight loss will be uniquely personal to you. You will discover whattechniquesworkwell foryou,whatroadblocksyoumayneedtoovercome,and,mostimportantly,howtoencourageandmotivateyourself.I’vetriedtoexplainthestepsintheDHEMMSystemasclearlyaspossiblesothedietaryand lifestylechangesensuresteadyandconsistentprogressanddon’tmakeyou feel overwhelmed. The DHEMM System is your personal journeytowardyourweight-lossdestination.

Isuggestyoureadthisbookjustforunderstandingatfirstandthenrereaditwithamindtotakeactionandbeginyourjourney.Getacopyforafamilymemberand friendso thatyouallcanencourageandsupportoneanotherthroughthislife-changingtransformation.Yourfamily,friends,andIwillbehere to guide you along and support you. I have had frustrations withunexplainedweightgain.Ihaveworkedhardtoloseweight,onlytofindthateachweek,thepoundscontinuedtopileon.Youarenotalone.Wewilldothistogether.Letyourjourneybegintoday.

Lastly, I want to congratulate you for having the courage to take backcontrol of your weight and your health.We are surrounded by so manyunhealthyfoodchoicesthatareenticingandaddictive.Butwiththeproperguidance and motivation, you can leave old eating habits behind andestablish new, healthier eating habits. Know that this will take resolve,discipline, and the ability to overcome short-term temptation, but thosetemptationswilldiminishsignificantlyafterthefirstmonthoftheDHEMMSystem. I knowhowmuch courage it takes to begin a new life and a newrelationshipwithfood.Isupportyouandencourageyouinyourefforts.

Sincerely,

JJSmith

PART1

WhatMakesUsOverweightandUnhealthy

WhatMakesUsOverweightandUnhealthy

Ibelievethatmostoverweightpeopleareactuallynaturallythin.Thebodyiscomplexanddesignedtomaintainhealthiness.Thebodyissmarterthananydietpillor faddietonthemarket. Ifyou justchangeyoureatinghabits toalignwithyourbody’snaturalabilitytoheal,stayslim,andhaveenergy,youwillneverhavetoworryaboutweightagain.So,inthisbook,wearegoingtochangethewayyouthinkaboutweightlossandeatingforever.

Peoplewhodonotstrugglewithweightproblemsseemtothinkthecauseofobesityissimplylazinessandgluttony.Infact,Ireallygettiredofpeopleassuming thatoverweightorobesepeople should just eat less and exercisemoreto loseweight.This isanoverlysimplisticviewof theproblem.Themantraof“eatlessandexercisemore”doesnotsolvethemanycomplicatedfactorsaffectingweightgain formostpeople.Youneedtounderstandthatthehumanbodyismuchmorecomplexthanthisasitrelatestoweightloss.I’veheardeverythingfrom“stopeatingsomuch”and“stepawayfromthetable” to “overweight people are lazy and have no willpower.” It’s a falsemessage to send to overweight people that being fat is totally their fault.This is simply not true.Wemayhave heard an overweight person say, “Idon’treallyeatthatmuch,andIstillcan’tseemtoloseweight.”Oftentheyaretellingthetruth.Infact,Ithinkweallknowpeoplewhoareoverweightwhoworkveryhardtoloseweighttonoavail.Theycountcalories,eatless,andworkoutbutgetlittleinthewayoflong-termorpermanentresults.

The truth is that nobody wants to be fat. Excess weight is due to acombination of factors that are often outside of one’s control, such asgenetics,hormonalimbalances,orthepoor-qualityStandardAmericanDiet(SAD)readilyavailabletous.Itisn’tyourfaultthatyouhaveproblemswithyour weight. Even if you have enough willpower to keep yourself fromeatingwhen your brain tells you that you’re hungry, you stillmay not beabletoloseweight.Therearesomanyotherfactorsinplaythatcauseyoutogainweight.Untilyouunderstandtherealreasonsyougainweight,youwillneverbe able to loseweightpermanently.Thekey is to learn tonaturally

speedupyourbody’sfat-burningcapabilitiestohelpyouloseweightandgethealthy.

There isnoonesimplereasonwhyan individualmayhavetroublewithhisorherweight;inmostcases,thereareseveralreasons.Iwillshareallofthem with you so you can understand how to assist your own body inbecomingnaturallythinandhealthy.

CHAPTERONE

WhyDietsFailYou

Dietsarenotthemosteffectivewaytoloseweightpermanently.Yourgoalshould be to change your lifestyle, including proper nutrition and gettingphysically active, as a way to achieve your weight-loss goals.When mostpeople think of dieting, they immediately think of eating less, which is aflaweddietingtechniquethatallowsyoutoloseweightintheshorttermbutrarelyallowsyoutokeeptheweightoffpermanently.

Evenifyouachieveyourweight-lossgoalsthroughaparticulardiet,youwill slowlygain theweight rightback.Theproblem is that you “goon” adiet, which implies that you also later “go off” the diet. A typical diet issomething you do for a short period of time. Therein lies the reason 95percentofpeoplewholoseweightonadietgainitback.Infact,ifsomeonetellsmethey’ve losttwentyorthirtypoundsonsomegreatnewdiet,I tellthemtocomebackinsixmonths’time.Iftheyhavemaintainedtheirweightloss, thenI’mwilling to listenabout thisgreatnewdiet.By then, inmanycases,theyhaveunfortunatelyalreadybeguntogainalltheweightback.

Toomanydietsforceyoutoeatbland,prepackaged,unappetizingfoodorchalky-tastingmilkshakes.This causes you to crave and fantasize about allthe delicious foods you can’t have on your diet.These cravings ormentalimageschallengeyourwillpowerandcauseyoutogiveintothefoodsyou’remissing, making you feel like you’ve failed on your diet again. My planallows you todiscoverwhole, natural foods that arehealthy andpalatable,withouttheemptycalories.

Thebeautyoffresh,wholefoodsisthatyoucaneatthemabundantlyandstillloseweight.Whenyoueathigh-sugar/high-fatfoods,youtendtokeeponeatingandeatingbecausesugarandfatdon’tmakeusfeelfullandcauseus to crave more sugar and fat. However, whole, natural foods (fruits,veggies,wholegrains)arenutrient-rich,highinfiber,andmakeusfeelfullandsatisfiedsowedon’tovereat.

Diets require that youeat less and loweryour calorie intake,but if youdon’t provide your bodywith adequatenutrition, itwill go into starvationmode and begin to hold on to fat for future use. Fat cells respond tostarvationbyholdingontothefattheyalreadyhaveasasurvivalmechanism,making itmore difficult to shed fat in the long run.However, if you giveyour body the proper nutrition, it will shed fat, and the poundswillmeltawaywithoutyouevenmakinganeffort.Whenweconsistentlyprovidethebodywithgoodnutrition,thebrainnolongerbelievesthebodyisdieting,soit“relaxes”andstopstellingthebodytoholdontofat.Asanexample,ifyouskip breakfast to cut calories and lose weight, your stomach will begin togrowl and send amessage to your brain that you are starving, and it willimmediately begin to store fat for future use in case your body does notreceiveanymorefood.

Any diet that deprives us of nutrients works against our weight-lossefforts.Evenifyoudecidetoloweryourcaloricintake,youstillmustbesuretoeathigh-qualityfoodsthatcontainalotofnutrientsandvitamins.Thisisthekeytolosingweight.

WhyCalorieCountingIsUselessMostdietsfocusonrestrictingcaloriespartlybycuttingbackontheamountof food eaten. But calorie restriction doesn’t work in and of itself; losingweightisnotjustabouteatingless.Infact,ifyoueattoolittle,yousetoffachainofchemicalimbalancesinyourhormonesandbrainthatactuallycauseyoutogainweight.

Yes, calories are important. But it is not the number of calories youconsumeasmuchasitisthetypeofcaloriesthatmakesallthedifferenceinhowmuchweightyouloseandhowhealthyyouare.

Youcanactuallyhavean identicalamountofcalories fromsugary foods(cupcake)andleanproteins(turkeybreast),butthemetaboliceffectwillbeentirely different. The nutrients in sugary foods are different from thenutrientsinleanproteins,andsotheycauseadifferenthormonalresponse,whichplaysakeyroleindeterminingwhathappenstothosecalories,suchashow much of them end up being stored as fat in the body. This is whycaloriecountingsimplydoesnotworkforweightloss.

Whatisacalorie?Acalorieissimplyaunitofenergy.Amorescientificdefinitionstatesitasthequantityofenergyrequiredtoraisethetemperatureof one gram of water by one degree Celsius under standard conditions.

Simply stated, calories are units of energy that fuel our bodies, just asgasoline fuels our cars.We get calories from the food we eat.When weconsumefood,ourbodybreaksdownthisfoodandturnsitintoenergy.Weconsumecaloriessothatwewillhavesomethingtoburn.Theaverageadultbodyneedsatleast1,000to1,400caloriestohaveenoughenergytofuelkeyorgans like theheart, brain, and lungs—tokeep thebasic functionsofourbody operating. This minimum number of calories is called your restingmetabolic rate (RMR) and it varies dependingupon your sex, age,weight,andmusclemass.Youthenneedsomeadditionalcalories(400to600)justtomoveandbeactivethroughouttheday.Whenyouseverelyrestrictcaloricintake, it causes the number of calories you consume to drop below yourrestingmetabolicrate.Thisthenfallsbelowthebasicamountofenergyorcaloriesyouneedtofuelyourbodyfortheday.

Thecommonlystatedlogicisthatifyoueatthesamenumberofcaloriesyouburn,youwillstaythesameweight.Ifyoueatlessthanyouburn,youwillloseweight;ifyoueatmorecaloriesthanyouburn,youwillgainweight.This seems to make sense, but it does not tell the whole story. As anexample, let’s look at the difference between 1,000 calories of lima beansversus1,000caloriesofalow-fatcinnamonraisinbagel.Asfarascaloriesgo,theyareboth1,000calories.Butbecauseeachitemhasadifferentamountofprotein, fat, carbs, and fiber, the nutrients are absorbed into the body atdifferent rates, sending different metabolic signals that ultimately controlyourweight.Thecarbs(sugar)fromthelimabeansenteryourbloodstreamveryslowly,butthecarbsfromthelow-fatcinnamonraisinbagelenteryourbloodstreamveryrapidly.Thecaloriesfromthelimabeanswillbeabsorbedovertimeandthususedoveralongerperiodoftimeforenergy.However,thecaloriesfromthecinnamonraisinbagelgointoyourbloodstreamallatonce,andanycaloriesthatcan’tbeusedrightawayforenergywillgetstoredasfat.Thismeanthelow-fatcinnamonraisinbagelcausesmorefatstoragein the body, even though it has the same number of calories as the limabeans.Here’s the general rule of thumb: foods whose calories enter yourbloodstream quickly promote weight gain, whereas foods whose caloriesenter your bloodstream slowly promote weight loss. So, you can see whycaloriecountingaloneisnoteffectiveformanagingweightloss.

We are not going to be counting calories in the DHEMM System. Inever count calories. For generations, people stayed slim and healthywithout ever counting calories. Decades ago, people weren’t focused on

countingcaloriestostayslim,andobesitywasn’tawidespreadissuelikeitistoday.Partofthatreasonisthattheydidn’teatalltheprocessedfoodsandlow-fat, low-calorie “diet” foods that we do today. So many people havemessed up their metabolism by focusing on reducing calories that theyendedupnotgettingthepropernutritiontheyneededtofeedtheirbodytostayslimandhealthy.Youcanloseweighton2,000caloriesperdayofclean,nutrient-richfoodsandgainweighton1,500caloriesperdayofjunkfood.

If you are used to counting calories and have had success with thatmethod to help control yourweight, then by allmeans continue countingcalories.However, ifyoudonothavesuccesswithcountingcalories,you’llwant to focus onwhat you’re eating, the type of foods you’re eating, andhowtheyaffectyourweightloss.

TheImportanceofDetoxifyingtoLoseWeightAnother reason traditional diets so often don’t work is that they don’taddress the toxic waste in the body. Simply counting calories does notdetoxify and cleanse the body. Weight loss won’t be permanent if yourbody’ssystemsaresluggishorimpactedwithwastematteroryousufferfromtoxic overload. In theDHEMMSystem,we ensure that you first rid yourbodyoftoxins,sludge,andexcesswastetoensurethatitcanbestutilizeandmetabolizethefoodyoueat.

It is imperative thatyoudetoxify thebodytobreaktheaddictionto thefoodsthatmakeyouoverweightandunhealthyinorderto loseweightandkeepitoff.Themethodofdietingthatinvolvesresistingfoodsforaperiodoftimeandthenreturningtooldeatinghabitswillalwayscausetheweighttoreturn.Therefore, thegoal is tobreak theaddictionto foods thatcauseyoutobeoverweightsoyounolongerdesireorcravethemanymore.Mosttraditionaldietsdon’t addresshowdetoxifying thebodyaids inpermanentweightloss.

WhyPopularDietsFailUsTherearemanypeoplewhohavetriedpopulardietsbutstillstruggletolosethe weight permanently. The primary reason is that most of the populardiets lack the nutritional support to allow your body to naturally regulateand loseweight.Thedietsoftenwork in theshort term,but theycanalsocausehealthproblems,suchasbloating,constipation,fatigue,skinproblems,

or make current health conditions worse due to the lack of balancednutrition. Additionally, these diets don’t address the underlying hormonalimbalancesandsluggishmetabolismissuesthatcauseweightgain.Let’slookat some of the current and popular diets and why they don’t work forpermanentweightloss.

High-protein/low-carb diets. Some of the most popular diets of ourgeneration involve reducing or eliminating the intake of carbohydrates.Whenyoudothis,youwillloseweight,buteliminatinganentirefoodgroupremovesnutrientsthebodyneedstofunctionproperly.Onthistypeofdiet,you can eat large amounts of protein and fat and still continue to loseweight.

Themainproblemwithhigh-protein/low-carbdietsisthattheyseverelyrestrict an entire food group that has essential nutrients. Carbohydrates,such as grains, fruits, and vegetables, are what give us energy.When youstopeatingcarbohydrates,yourbodybeginstobreakdownfatveryrapidlyto receive a substitute for the carbohydrates it is no longer getting. Thiscausesfatloss,initially.Butyourbodywillburnonlyasmallamountoffatbeforeitstopsusingfatasanenergysource.Itthenbeginstoburnoffwaterandthenmuscletissue.Inmoreseriouscases,itwillturntoconnectivetissueandthenorgantissue.Thisprocess iscalledcatabolism,anditcanbecomeextremelydangerous,evendeadly.Eventually,melatoninandserotoninarenot produced, which suppresses your ability to function normally andmaintainenergy.High-protein/low-carbdietscancauselowenergy,fatigue,sleeplessness,mentalconfusion,fainting,andvomiting.Youwillloseweight,butunfortunately,youwillgainitbackwhenyougooffthediet.

Low-fatdiets.Low-fatdietsareamongthemostunsuccessfulofalldiets.Toomany people focus on reducing and limiting all fat in their diet.Wenowknowthathealthyfatsareavitalpartofthebody’ssurvivalandbalance.Thebody’suseoffathelpsdeterminethesatisfactionlevelapersonreceivesfrom food. It helps to produce key hormones that assist with properfunctioningofthebrain.

Whenlow-fatdietsbecamepopular,manycompaniesbeganofferinglow-fatversionsoftheirproducts.Butifyoureadthelabels,manyoftheselow-fatfoodsactuallycontainmorecaloriesthantheregularversion.Thisisdueto the sugar added to make up for the flavor that was lost when fat waseliminatedfromtheproduct.Ifyoueatthesefoods,youreallyaren’tmakingmuch progress toward your weight-loss goals while on a low-fat diet. So

many people end up eating low-fat foods and snacks thinking they wereworking toward losing weight, when in actuality they were eating moresugarandcaloriesthantheyhadinthepast.

High-carbohydrate diets. A high-carb diet has a lot of potatoes, breads,pastas, grains, and rice—so-called “energy” foods. Although carbs arenecessaryforawell-balanceddiet,toomanycarbscanhaveanegativeeffecton blood-sugar levels, which affects mood and brain functioning.Additionally, too many carbs can create a condition known as insulinresistance,which I’ll discuss later. Insulin resistance is a common, but notwidelyknown,reasonsomanypeoplearegettingfatatanalarmingrate.

Additionally, carbs tend to havemore calories than other foods. In thelongterm,ahigh-carbdietpreventsthebodyfromburningfatforfuel.Soeven though you may initially lose weight, you will quickly gain moreweight,namelyfat.

AsIhaveoftensaid,it’snothardtoloseweightrapidly,butthetrickistokeep theweight off permanently. Permanentweight lossmust come fromburningfatandmaintainingasmuchleanmusclemassaspossible.Youwanttoeliminatetoxicoverloadinthebodytoshrinkyourfatcells.Youwanttoalsobesurethatyourhormonesareproperlybalancedandthattheyarenothinderingyourweight-lossgoals.Permanentweightloss(orfatloss)canbeachievedwith knowledge and effort as long as you remember that peopledon’tfailatdiets;dietsfailpeople.Mostdietssimplydon’thelpyouachievepermanentweightloss.

CHAPTERTWO

WhyExerciseWon’tMakeYouThin

Is exercising good for your health? Sure! Is it key to losing weight?Absolutely not!But somanypeople believe that it is.We’ve all heard themantra “eat less and exercise more to lose weight.” Close to 50 millionAmericans have gym memberships or belong to health clubs. We spendabout$20billionayearongymmemberships,yetobesityratescontinuetodrasticallyincreaseyearafteryear.

There are many good reasons to exercise, such as improvingcardiovascularhealth,butweight loss isnotoneof them.Thetruthof thematteristhatalthoughexerciseisimportantforgoodhealth,thefoodsyoueat are three times more important for controlling your weight thanexercise. I remember readingaTimemagazinecover story thatquoted theprominentexerciseresearcherandprofessorEricRavussin,whoadmittedtoTime (“Why ExerciseWon’t Make You Thin,” August 9, 2009) that “ingeneral,forweightloss,exerciseisprettyuseless.”

To lose one pound of fat by exercising, youmust burn 3,500 calories.This would be equivalent to running thirty-five miles or walking on atreadmill foraboutsevenandahalfhours (at fourmilesperhour).Asyoucan see, it would take a considerable amount of exercise to make a hugeimpactonyourweight-lossgoals.

I think it is important to note that exercise has many more benefitsbeyondweightloss.Mostpeoplewhotakeupexercisebecomehealthierbyincreasing their aerobic activity,which results in decreased blood pressureandoverallbettermoodandmentalhealth.Ithinkbecauseexerciseisgoodfor your overall health, many health practitioners downplay the fact thatmoreandmoreresearchhasshownthatexercisehasanegligibleimpactonweightloss.Inotherwords,exercisemaynotbecriticalforweightloss,butingeneral,itisstillgreatforouroverallhealth.

It istruethatexerciseburnscalories,andyoumustburncaloriestoloseweight, but exercise has another effect that counteracts the burning ofcalories: it stimulateshunger,whichcausesyou toeatmore,which in turnoffsets any weight lost from exercising. Exercise doesn’t necessarily makeyouloseweight;infact, itcouldmakeyougainsome.Theonetimeinmylife that I worked out with a trainer for a few months, I gained fifteenpounds.WhenIcomplainedtomytrainer,hesaidtheextraweightwasallmuscle.ButmyfeelingwasWhocares?Ican’tfitintomyclothes.AndIhatedmynewbodyshape—notcurvyandshapely,butbigandbulky.

EventhoughIfeelitisoneofmypersonalflaws,Ihavetobehonestwithyou:Idon’tworkout.Ihaven’texercisedinyears.Itriedtointhepastbutcould never stick with it for more than four months, even when I had atrainer. I know that it’s good forme and that we should all exercise, butunfortunately, I don’t have the discipline to stick to an exercise regimen.However,Idohaveastrongdesiretolookandfeelgreat.SoIhadtofigureouthowIcouldloseweightandkeepitoff,knowingthatIdidn’twanttodofaddietsanddidn’twant tobe in thegymall thetime.Happily, I foundasystemofhealthylivingthathasyieldedamazingresults:permanentweightloss,ahigherenergylevel,andoverallgreathealth!Asaresult,Ihavecometotheconclusionthatstayingslimisallabouteatingright,whilebeingfitisaboutexercising.So,aslongasIfocusonhealthyeating,Iwillcontinuetostay slim. But if I want to reach a high level of fitness, I will need toincorporatemoreexerciseintomylife.

FocusonPhysicalActivityThroughoutEachDayThequestionweshouldbeaskingourselvesishowmuchphysicalactivityweneedtobehealthyandfit.Physicalactivityisaboutmovement—thingsthatgetyoumovingthroughoutthedayandawayfromthecomputer,TV,bed,or couch. Exercise is a type of physical activity where you set aside aspecified amount of time to get moving. You can be physically activethroughoutthecourseofthedaywithoutevergoingtothegym.

People tend to greatly overestimatehowmany calories theyburnwhile“exercising.”The reality is that walking on a treadmill for about an hourburnsonly350to400calories,whichcanbenullifiedwithonejellydonutoroneortwoglassesofwine.Peopletypicallyburn200to300caloriesina30-minuteaerobic-exercisesession,butwhentheyfollowitupwithabottleofGatorade, they replace all the calories they just burned. Another way to

thinkofitisthatyouhavetodoalotmoreexercisethantheaveragepersondoesinatypicalhour-longsessiontoburnoffabout500calories.Toburnoff justtwodonuts,about500calories, takesroughlytwohoursofcycling.Toburnoff twoslicesofpepperonipizza,you’dhavetodooneandahalfhoursofswimming.Soyouhavetodoanawfullotmoreexercisethanmostpeoplerealizetomakeanyrealprogresstowardweightloss.

For some time, researchers have been finding that peoplewho exercisedon’t necessarily lose weight. An increasing body of work reveals thatexercise is rather ineffective when it comes to losing weight unless eatinghabits are also changed. Changing how and what you eat is the mosteffectiverouteforlosingweight.So,practicallyspeaking,exerciseisnotthemost effective method for slimming down unless you have the trainingregimenofanOlympianorprofessionalathlete.

Idefinitelydon’twanttogivepeopleanexcusetonotexercise;rather,Iwant them to accurately understand what exercise can and cannot do fortheirweight-loss goals.Those of youwho do exercise should be proud ofyourselves,andIencourageyoutokeepitup.Whenyougetmorephysicallyactive, you feel better about yourself and feelmore inclined to watch thetypeoffoodsyouputinyourbody.

In a very noteworthy experiment led by Dr. Timothy Church at theLouisiana State University, who published his results in the prestigiousJournal of theAmericanMedicalAssociation, hundreds of overweightwomenwere put on exercise regimens for a six-month period for the purpose ofdetermining the health benefits of exercise.One groupworked out for 70minuteseachweek,anotherfor135minutes,anotherfor190minutes,andanotherkepttotheirnormaldailyroutinewithnoadditionalexercise.Thewomeninthestudywereallpostmenopausal,sedentary,overweight,andhadelevatedbloodpressure.Toensure therewas100percentcompliancewiththeexercise regimens, thewomen’s exercisingwas supervised toaccuratelymonitorresults.

It was found that there was no significant difference in weight lossbetween those who had exercised, even with some groups exercising forseveralhoursperweek,andthosewhodidnotexercise.Infact,someofthewomenwhoexercisedevengainedweight.Thepossiblereasonforthiswasaproblemidentifiedas“compensation.”Thosewhodidexercisecanceledoutthecalories theyhad justburnedbyeatingmore, typicallyasa self-reward(rewardingyourselfwithfood)forworkingoutortosatisfytheirstimulated

appetitesfromtheactualworkout.Itwouldbeas ifIwouldeatadonutorpastrytocelebrateall thehardeffortthatI justput induringmyworkout,but in reality, I simply erased all the calories that were burned. So if youhavecommittedtoexercising,andthatisindeedagoodthing,besurenottogetinthehabitofrewardingyourselfwithfood.

Onepositivefindinginthestudywasthateveryexercisegroupreportedanimprovementinqualityoflife,includingthegroupthatexercisedfortenminutesaday.Thatmeansthataslittleastenminutesofexerciseadayhasbenefits.This isverygoodnews for thosewhocanfindonly tento fifteenminutes aday for exercisebut arenot able to findonehour three times aweek.

Barry Braun, associate professor of kinesiology at the University ofMassachusetts, found that the evidence emerging from his research teamshows that moderate exercise, such as “low-intensity ambulation” (i.e.,walking), may help to burn calories “without triggering a caloriccompensation effect,”meaning youwon’t immediately feel the need for asnackafteryourworkoutasaresultofincreasedappetitehormonesinyourblood.Thismeansthatanintenseworkoutinthegymmightactuallybelesseffective than gentle exercises, such as walking, in terms of weight lossbecause you don’t get the stimulated appetite that comes with intenseworkouts.

Ifyou lookatnumerous studiesover theyears, it clearly showsexercisealonewon’tmakeyouthin;rather,beingphysicallyactiveisakeyfactorinweight loss. In theDHEMM System, we focus on ways to get physicallyactivethroughoutthedayasopposedtojustexercisingafewtimesaweek.Evenifyoujustdolightexercise—liketakingabriskwalktoandfromlunchorwalkingupthestairsinsteadoftakingtheelevator—youwillgetmanyofthegoodbenefitsofexercise.Thisisbecauselightexercisecanincreaseyourheartrateandimproveyourcardiovascularhealth.

Another consideration is that once you become overweight, it is muchharder to exercise or go to the gym towork out.However, you aremorelikelytobeabletosimply“getmoving”throughouttheday.Onceyoubeginto loseweight and becomehealthier, itwill be easier to incorporatemoreintensephysicalactivity(i.e.,exercise)intoyourdailyregimen.

Istronglybelievethatnutritionaleducationmustcomefirst.Peopledon’tlackwillpower; they lack nutritional education.Eating habitsmust changefirstwithafocusonnutrient-richfoodsthatdonotcausethebodytogain

andstorefat.Ibelievethatchanginghowandwhatyoueatwillhelpyouloseweight.Beingphysicallyactivehelpsyoukeep theweightoffpermanently,soyou’ll find twokey stepsof theDHEMMSystemare toEAT (healthy,nutrient-rich foods) and to MOVE (get physically active throughout theday).Sinceweknowbeingphysicallyactiveisgoodforyouroverallhealth,itmakessensetofocusonthataswellaschangingyoureatinghabits.

CHAPTERTHREE

WhyaSugarAddictionIsWorseThanaDrugAddiction

Many people are addicted to sugar and don’t even know it. I believe thisaddictionisthemainreasonpeoplegetfat.Theydon’tthinktheyeatalotofsugarbecausetheydon’teatalotofcandy,cakes,andpies,buttheproblemis that sugar is hidden inmany foods, includingbreads,muffins, and evendried fruit. I believe sugar is toxic. It has no nutritional value, it’s highlyaddictive,anditmakesyousickandfat.

Certaintypesoffoods,suchasprocessedfoodsandsimplecarbohydrates(candy, sugar, sweets), arehigh in sugar, toxic toourdigestive system,andcause us to gain weight and make poor food choices in the long run.Processed foods and simple carbohydrates (sugar) are low innutrients andhigh incalories.Manyofushaveheardthatexcess sugarconsumptioncanleadtofoodcravings,bingeeating,and,worstofall,sugaraddiction.Sugarstimulates the dopamine and opioid receptors of the brain, which are thesamereceptorsstimulatedbyotheraddictivesubstances,suchascocaineandmorphine.Justlikethosedrugs,sugarcanbecomeaddictive.Ifyoutrytocutback or break your addiction to sugar, you will experience withdrawalsymptoms, the sameas adrug addictdoes.Over time,having an excessofrefinedsugarinthedietleadstonotonlyweightgainbutalsootherseriousdiseases,likeheartdisease,stroke,ortype2diabetes.

Dr. Judith J. Wurtman, a nutritionist at MIT, has shown that eatingrefinedcarbohydrateslikecookies,cakes,candy,pasta,orwhitebreadraisesserotoninandendorphinsinthebrain,creatingahappy,feel-good,peacefulstate. This is why we crave these carbs when we’re anxious or stressed.However,youonly“feelgood”intheshorttermandthenyoucravemoreinordertoremaininthathappystate.Youbeginself-medicatingwithfood—eating sweets to make yourself feel balanced and calm. No matter if youcrave sweets or breads or pasta, it all has the same effect because it all

convertsquicklytosugarinyourbodyandcausesyoutocravemoreofthesame.

HowSugarMakesYouFatWhen you eat sugar, it gets stored in the liver in the form of glycogen.Whentheliverisoverloadedwithsugar,itbeginstoexpand,andwhenitismaxedout,theglycogenisexpelledintheformoffattyacids.Thisexcessfat—calledfattyacid—isdepositedintoareassuchasthebelly,butt,thighs,andhips.Whereitgetsmostdangerousiswhentheremainingfattyacidsendupinourmajororgans,includingtheheartandkidneys.

Sugary foods (candy, cakes, pies,muffins, and sodas) and other refined,starchy carbohydrates cause a rapid rise in insulin levels, which results inexcessfatinthebody.Whenfoodiseaten,itisbrokendowntoglucosesoitcanbeusedtofuelthebody.Insulinisthehormonethatsendsglucoseoutof the blood into the tissue cells for use as energy.When excess glucoseremains in the blood, insulin levels stay high.Chronically elevated insulincancausebothfatstorageandmoreinflammationinthebody.Wheninsulinlevelsarehigh,thisisasignaltothebodytostoreextracaloriesasfatandtorefrainfromburningfat.Highinsulinlevelsmeanyou’llhavemorebodyfat,whilelowinsulinlevelsmeanyou’llhavelessbodyfat.

Research has also shown that a high-sugar diet causes cancer cells tomultiplyrapidly.AnimportantstudypublishedinthemedicaljournalCancerResearchwas conductedby a teamout of theUniversity ofCalifornia,LosAngeles. The researchers found that while sugar of any kind offeredsustenancetocancercells, fructoseplayedakeyrole intheproliferationofcancercells.Thatmeansthatcancerspreadsmorequicklyonahigh-fructosediet.

The food industry has been extremely successful at designing foods tocapturetheheartsandmindsofthosewhoenjoyfood.Foodmanufacturersand restaurant owners may not fully understand the science behind whysugar,salt,andfatsellsowell,buttheyknowthattheydo.Thus,theymakefoodsthatareladenwithsugar,salt,andfat.Whenfoodappealstoourtastebuds, we say that it is palatable. But scientists know that food that ispalatablestimulatesourappetiteandcravingsandcausesustoeatmoreofit.In fact, we become motivated to pursue that taste over and over again.Eatingfoodshighinsugarandsaltmakesuswanttoeatmorefoodsthatare

high in sugar and salt.Eating foods that taste good causes us to eatmorefoodthattastesgood.

TheaverageAmerican’s sugar load isaboutahundredpoundsperyear.Wehavebecomephysicallyaddictedtosimplecarbohydrates(candy,sugar,sweets). In a 2007 study conducted in France, cocaine-addicted rats wereoffered super-sweetened water using a combination of sugar and artificialsweeteners. In just three days, the cocaine-addicted rats switched theirallegiancefromcocainetothesuper-sweetenedsugarwater.Theconclusionwasthatsugaractivatesdopaminereceptorsjustascocainedoes.Butunlikecocaine,sugarhasnoadverseeffectsonthenervoussystem.Whentheratsgotahitofsugar,theygainedthehighsofcocainewithoutthedownsideofincreased nervousness. Since cocaine is known to be one of the mostaddictive substances on earth, we can see how humans can so easily getaddicted to sugar. Sugar gives them the same effect of the hit on theirdopaminereceptorsascocainedoes.Humanscaneasilybecomeaddictedtosugarandgothroughwithdrawaliftheycan’tgetsugarquickly.

AreYouAddictedtoSugar?Ifyouansweryestomorethantenofthesequestions,thenchancesarethatyouareasugaraddict.

■Doyouputsugarincoffeeortea?

■Doyoudrinksodasatleastonceaday?

■Doyoudrinksweetenedfruitpunches,sportsdrinks,orjuices?

■Doyouusesyrups,jams,orjelliesseveraltimesaweek?

■Didyoueatalotofcandygrowingupasakid?

■Doyoucravesweets,pasta,orbreadsoraretheyyourfavoritefoods?

■Doyoueatbread,bagels,croissants,muffins,ordonutsforbreakfast?

■Doyoufeelchronicallytiredorfatiguedmostdays?

■Doyouofteneatadessertafterdinner?

■Doyoucravesweetsintheafternoonorlateatnight?

■Doyoubuycandyatthemovietheater?

■Doyouhaveheadachesoften?

■Doyoudrinkfruityorsweetenedalcoholicdrinks?

■Doyoukeepcandyorsnacksinyourhomeatalltimes?

■Doyoueatsweetsfirstatahappyhourorparty?

Therearesomanygoodreasonstobreakyoursugaraddiction,butatthetopofthelististhatsugarmakesyoufatanditmakesyousick.

HowtoBreaktheSugarAddictionAreyouhavingapanicattackrightnowjustthinkingaboutgivingupsugar?You have to look at kicking the sugar habit as though you are ending anaddiction.Thekey is tounderstandwhere your sugar is coming fromandthenfindalternativestoeatingsomuchsugarinyourfoods.

Start bymaking yourself aware of everything that has sugar in it. First,youmustknowhowtofindsugarinyourfoods,asitiscleverlyhiddeninthelabeling. Virtually everything we eat, especially packaged and processedfoods—includingdietandlow-fatfoods—hassugarinit.

Youwillwanttoreadlabelstodeterminethetotalamountofsugarintheproductsyoubuyandtocheckthelistofingredientsforthenamesofthingsthat are really just sugar in disguise. Refined white sugar, or table sugar,which is sucrose, is the form of sugar that is most familiar to people.However, the other sugars that are commonly found in food are listed onlabels as high-fructose corn syrup, glucose, fructose (fruit sugar), dextrose(cornsugar),maltose(maltsugar),lactose(milksugar),cornsweetener,rawsugar,brownsugar,powderedsugar,molasses,andmaplesugar.

Begin by looking at your drinks and the packaged goods in yourrefrigeratorandpantry.Getridofthosefoodsthathaveahighsugarcontent(5gramsofsugarormoreperserving).

Sugarismeasuredingrams,and4gramsofsugarequalsoneteaspoon.Soifyoursodahas40gramsofsugar,that’sabouttenteaspoonsofsugarinjustone soda. You can see how somany people end up eating somuch sugarevery day. I used to think I was consuming a healthy breakfast by eatingoatmeal. However, it wasn’t regular oatmeal but the sweetened, flavoredinstantoatmeal,likeapple-cinnamonoatmeal,andithadabout20gramsofsugarperserving,whichiswaytoomuch.

Remember,asaguideline,thebestwaytominimizetheamountofsugarinyourdietistochoosefoodsthathave5gramsorlessperserving.When

thedrinkorfooditemhas5gramsorlessofsugarperservingsize,thebodydoesn’t overreact to the sugar.Thismeans your pancreaswill not have torelease too much insulin, which can cause fat storage in the body. (I’llexplainthisconceptinalaterchapter.)

To sweeten foods, it is always better to use stevia or some equivalentherbalsweetenerratherthansugar.SteviaisanaturalsweetenermadefromaplantnativetoSouthAmerica.Othercountrieshavebeenusingsteviaasasugarsubstituteforseveraldecadessinceitisvirtuallycalorie-freeanddoesnotaffectbloodglucose,whichmakesitagreatnaturalalternativetosugarandartificialsweeteners.

Whenyoucravesweets,tryfruitasabetteralternative.Infact,itisyourbestdefenseagainstinsulinspikesandcravings.Facingthesecravingsisthebeginning of detoxifying and rebalancing your body. The cravings willactuallydisappearafterthreetofourdays.Andonceyoufightthesecravings,yourcravingswon’tbeasstrongaslongasyoucontinuetokeephigh-sugarfoodsoutofyourdiet.

Sugarwill causeyou toget fat; feel irritable,moody, and tired; andcancause all kinds of health problems, so commit to breaking your sugaraddictiontoday!

CHAPTERFOUR

HowToxinsMakeYouFat,Sick,andTired

Iwascoachingaclientwhensheaskedmeaverypoignantquestion:“JJ,whyam I always sick, and what’s making me fat?” I said, “That is not thequestionoftheday,butthequestionofthecentury.”Toxinsmakeusfatandsick!And they are themissingpiece to thepuzzle as towhywe can’t loseweightandwhywefeelunhealthyandtired!

WhatAreToxins?Atoxinisanysubstancethatirritatesorcreatesharmfuleffectsinthebodyormind.Toxinsareeverywhere,andweareunknowinglyfillingourbodieswith them every day.There are two types of toxins: environmental toxinsandinternaltoxins.

•Environmentaltoxinsarefoundoutsidethebody/mindandincludepollutants,smog,medications,hormones/birthcontrolpills,householdcleaners,foodadditives,andpesticides.

•Internaltoxinsarefoundinsidethebody/mindandincludebacterial/yeast/fungalovergrowth,parasiteinfections,chronicworryorfear,foodallergies,anddentalormedicalimplants,suchasimplantsfromcosmeticsurgeries,jointreplacements,ormercurydentalfillings.

Weliveinaseaoftoxins.Youcannotavoidthem,butyoucanhelpyourbody get rid of someof them.Every personon the planet has residues oftoxicchemicalsormetals intheirtissues.Some80,000newchemicalshavebeen introduced since the turn of the twentieth century, and most haveneverbeentestedforsafetyorforhowtheyinteractinthehumanbody.Ourair is toxic; our water is polluted; our food is depleted of nutrients and

packed with poisonous chemicals and hormones. Not only that, but ourmindsandheartsoftengetpollutedalso.

Toxins create a heavy burden in the body, which causes many of thebody’ssystemstomalfunction.Thebuildupoftoxinsoverwhelmsthebody’svitalorgansandothersystems,creatinganarrayofhealth issues, includingfatigue, memory loss, premature aging, skin eruptions/acne, depression,arthritis,hormoneimbalances,chronicfatigue,anxiety,emotionaldisorders,muscleandjointpain,cancers,heartdisease,andmuch,muchmore.

There’snodelicatewayofputtingthis,buttosomeextent,we’realltoxic,which is one of the biggest reasons so many people are overweight. Justbecause you are overweight does not guarantee that you have a toxicoverload,andjustbecauseyouarethindoesnotmeanthatyoudonothaveatoxic overload. We have to evaluate our toxic overload individually,regardless of whether we are slim or fat. However, it is rare that anoverweightpersonwhoridsthebodyofexcesstoxinsdoesnotloseweight.Please know that getting rid of the fat by exercising or dieting doesn’tnecessarily get rid of the toxins.Toxins just get reabsorbedby your body,creatingnewfatcells,whichmakeslosingweightwithoutgettingridofthetoxinsahindertopermanentweightloss.

SomeresearchdataimpliesthattheobesityepidemicintheUnitedStatesisduetotoxicoverload.AnarticleintheApril2002issueofTheJournalofAlternative and Complementary Medicine concluded the following: “Thecommonly held causes of obesity such as overeating and inactivity do notexplainthecurrentobesityepidemic.Becausetheobesityepidemicoccurredrather quickly, it has been suggested that environmental causes instead ofgenetic factors may be largely responsible.” In other words, they aresuggestingthattheenvironmentalchemicals(i.e.,toxins)thathaveincreasedinnumberoverthelastonehundredyearsmayhelpexplainthewidespreadobesityepidemic.

Having monitored human exposure to toxic environmental chemicalssince1972,theEnvironmentalProtectionAgency(EPA)begantheNationalHumanAdiposeTissueSurveytoevaluatethelevelsofvarioustoxinsinfattissue.The study found that five of what are known to be themost toxicchemicals (OCDD or octachlorodibenzo-p-dioxin, styrene,dichlorobenzene,xylene,andethylphenol)werefoundin100percentofalltissuesamples.These toxicchemicals fromindustrialpollutiondamage theliver, heart, lungs, and nervous system. Additionally, ninemore chemicals

were found in 91 to 98 percent of samples, including benzene, toluene,ethylbenzene, and DDE. These toxins found in the fat tissues not onlycontributetoourweightissuesbutarealsodamagingourhealth.

Thegoodnewsisthatonewaytogetridofexcesstoxinsinthebodyisbychanging the thing that caused it in the first place, which is diet. In theDHEMMSystem,we provide foods that help you rid the body of toxins,resultinginimprovedenergy,health,andvitality.

ToxicOverloadinYourBodyToxic overload refers to the level of toxins found in tissues of the humanbodybyanalysisof thebloodandurine.Toxinsare stored inalmosteverytissue in the body, including fat, skeletal muscle, bones, tendons,joints/ligaments,andvisceralorgans.

Whenthebodyisproperlynourishedanddetoxified,itsorgansoperateatpeak performance. However, whenever our elimination channels becomeclogged due to toxic overload and poor diet, we should follow acomprehensive detoxification program to improve its functioning.Detoxificationmaystillbeunfamiliartomanybutisreallyquitenaturalandbeneficial.Justasweregularlycleanourhomes,ourcars,andtheoutsideofourbodies,weshouldcleanseourinnerbody.

First,togetasenseofwhatthetoxicloadisinyourbody,takethequizbelow.

HowToxicAreYou?Quiz

If you are dealing with fatigue, weight gain, chronic disease, inability tofocus, or accelerated aging, youwillwant to take thisquiz todetermine iftoxicoverloadinyourbodyistheunderlyingcause.Takethisquizandscoreyour results to gain a sense of howmuch toxic burden you’re carrying inyourbody.Readeachquestionandgiveyourselfonepointforeveryyesanswer.

■Doyoucravesweets,bread,pasta,whiterice,and/orpotatoes?

■Doyoueatprocessedfoods(TVdinners,lunchmeat)orfastfoodsatleastthreetimesaweek?

■Doyoudrinkcaffeinatedbeverageslikecoffeeandteamorethantwicedaily?

■Doyoudrinkdietsodasoruseartificialsweetenersatleastonceaday?

■Doyousleeplessthaneighthoursperday?

■Doyoudrinklessthan64ouncesofgood,cleanwaterdaily?

■Areyouverysensitivetosmoke,chemicals,orfumesintheenvironment?

■Haveyoutakenorareyoutakingantibiotics,antidepressants,orothermedications?

■Doyoutakeorhaveyoutakenbirthcontrolpillsorotherestrogens,suchashormonereplacementtherapy?

■Doyouhavefrequentyeastinfections?

■Doyouhave“silver”dentalfillings?

■Doyouusecommercialhouseholdcleaners,cosmetics,ordeodorants?

■Doyoueatnon-organicvegetables,fruits,ormeat?

■Haveyoueversmokedorbeenexposedtosecondhandsmoke?

■Areyouoverweightordoyouhavecellulitefatdeposits?

■Doesyouroccupationexposeyoutoenvironmentaltoxins?

■Doyouliveinamajormetropolitanareaornearabigairport?

■Doyoufeeltired,fatigued,orsluggishthroughouttheday?

■Doyouhavedifficultyconcentratingorfocusing?

■Doyousufferbloating,indigestion,orfrequentgasaftereating?

■Doyougetmorethantwocoldsorthefluperyear?

■Doyouhavereoccurringcongestion,sinusissues,orpostnasaldrip?

■Doyousometimesnoticebadbreath,acoatedtongue,orstrong-smellingurine?

■Doyouhavepuffyeyesordarkcirclesunderyoureyes?

■Areyouoftensadordepressed?

■Doyouoftenfeelanxious,antsy,orstressed?

■Doyouhaveacne,breakouts,rashes,orhives?

■Doyouhavelessthanonebowelmovementperdayand/orgetconstipatedoccasionally?

■Doyouhaveinsomniaortroublegettingrestfulsleep?

■Doyougetblurredvisionoritchy,burningeyes?

Thehigheryourscore,thegreaterthepotentialtoxicburdenyoumaybecarryingandthemoreyoumaybenefit fromadetoxificationandcleansingprogram. If you scored 20 or higher, you will significantly benefit fromdetoxifyingyourbody,whichcouldleadtoweightlossandimprovedhealthand vitality. If you scored between 5 and 19, you may benefit from adetoxificationprogramforimprovedhealthandvitality.Ifyouscoredbelow5,youmightactuallybefreeoftoxicoverloadinthebodyandlivingaveryhealthy,toxin-freelife.Goodforyou!Signsoftoxicoverloadinthebodyincludethefollowing:

•Bloatingandgas

•Constipation

•Indigestion

•Lowenergy/fatigue

•Brainfog/depression

•Weightgain

•Chronicpain

•Infections

•Allergies

•Headaches

Toxic overload can also be identified through different tests that helpdetermine your individual body burden. There are facilities that offerspecialty testing tomeasure toxicity levels.Look for those that areCLIA-certifiedbytheCentersforMedicareandMedicaidServices.Otherservicesoffered to the general public can be found through companies such asLabSafe.com and LabTestingDirect.com. Through these companies, youcantakeavarietyoflaboratorytests,includingoverfortydifferenttestsfor

toxins.Thecost todeterminethe toxicoverload inyourbodyranges from$100to$400.

Oneofthemostcommonlyheldmythstodayisthatthebodycandetoxifyitself and does not need any help.Youmay have heard that the body caneliminatetoxinsonitsown.Ourbodydoesnaturallytrytoeliminatetoxins,but overexposure to any of themwill slow down the body’s detoxificationsystems. The reality is that you can assist the body in detoxifying andeliminatingtoxinsthatcauseweightgainandharmyourhealth.Youcanandshould detoxify and cleanse the body if you want to live better and livelonger.Yes,toxinsarereal,theydoexist,andthegoodnewsisthattherearemanywaystoeliminatethemfromthebody.Inthisbook,Iwillprovidethemostpracticalandeffectivetechniquestodetoxifyandcleansethebody.

Manypeoplestruggleonadietbecauseoftheirstrongcravings.Cravingsare not only a matter of willpower. They can actually be eliminated byproperlydetoxingandcleansingthebodytoeliminatewasteandtoxins.AsIgained weight in my thirties, I learned that althoughmymetabolism wasbeginning to slowdue toaging, thatwasn’t the real reasonwhy I couldn’tloseweight. I learnedthatmyexcessweightwasnotall fat; someof itwaswasteinmybody—excesstoxicwastecausedbyyearsofpooreating,leadingtofluidretentionandintestinalwastematterinmycolon.

Many inthemedical industrywill tellyouthatyoudonotneedtohelpyour body cleanse and detoxify. Yet, there is more and more scientificresearch that shows industrial and environmental toxins to be a factor inmanydiseases,suchasParkinson’s.Mostoftheadvicethatcomesfromthemedicalcommunityaroundweightlossfocusesoneatinglessandexercisingmore. But I never trust my health and wellness solely to the medicalcommunityandreallyfeelthatIdon’tneedalicenseinordertounderstandmy body and health. I have the ultimate respect for doctors, but in myopinion,theyaretrainedtotreatsymptomsandmaynotbeasexperiencedin understanding the role toxic overload plays on our health issues andailments. This is true, particularly if a doctor received hismedical degreedecadesago.

However,aswithanychangetoyourdietorlifestyle,youshouldconsultwith your physician as you begin your journey toward healthy eating andliving.Infact,youmayevenenlightenhimandprovidevaluableinformationthathecanutilize inhispracticetohelpotherpatients.Weareallheretohelp one another toward great health. One of my favorite quotes is the

following: “Health is a stateof completephysical,mental, and socialwell-being and notmerely the absence of disease or infirmity” (WorldHealthOrganization,1948).

HowOurStandardAmericanDiet(SAD)ContributestoToxicOverloadintheBodyAnimportantlinkbetweenweightgainandtoxicoverloadinthebodyisthequality of the food we eat. Food is our energy source, and the morenutritional the food, the better the bodywill function. Ifwe choose foodsthatarenutrient-rich,organic,andfreeoftoxins,thebodywillreceiveandabsorb the highest nutrient intake, allowing us to feel satisfied and fullwithout empty calories,which cause us to eatmore andmore.Yetwe areeatinglessandlessofthesehealthy,nutrient-richfoodstoday.

The Standard American Diet (SAD) consists of highly processed andrefinedfoods,includingfrozenfoods,fastfoods,andpreparedfoodsthatarecanned,boxed,andprocessedtocreate“instant”varieties thatare the leasthealthy for you.Restaurants, especially fast-food chains, and supermarketsarefilledwithfoodshighinfat,sugar,cholesterol,sodium,artificialflavors,pesticides,hormones,andpreservatives,allofwhichcontributetothetoxicoverloadinthebody.

Let’stakeacloserlookattheStandardAmericanDietthatsomanyofuseat.Ittypicallyincludeslotsofhighlyrefinedwheatproducts,suchaswhitebread,crackers,bagels,pasta,andcereals,aswellasotherprocessed foods,suchaspotatochipsandcornchips.Don’tforgetthefattymeatslikesteaks,burgers, hot dogs, ribs, bacon, and pork chops.Now, top it all offwith alargeamountofsaturatedfat,hydrogenatedoil,andprocessedvegetableoils,suchassaladdressing,mostcookingoils,andmayonnaise.It’snowonderwehave anepidemicofheartdisease, cancer,diabetes, and arthritis aswell asmany other degenerative diseases. Now, for dessert, we eat baked goods,suchascakes,pies,cupcakes,cookies,fudge,andbrownies—anddon’tforgetthedonutsandcandybars.Inmanyways,formergenerationsweresomeofthehealthiestpeopleontheplanetbecausemanyofthesefoodsdidnotexist.Buttoday,ourlifestylehasbecomemuchtoostressedandfast-pacedtotaketime to eat healthy foods. However, we are supposed to eat in order to“feed”ourbodythenutrientsitneedstomaintainvitalityandhealth.

It’snotjusthowmuchyou’reeatingthat’scausingyoutogainweight,itisalsowhatyou’reeatingandwhatyourbodyisbeingexposedtothatcauses

atoxicoverloadinyourbody.Eventhoughwearenottechnicallystarvinglikesomepeopleinotherareasoftheworld,wearedefinitelymalnourished.Weeat a lot,butournutritionaldeficienciesmanifest themselvesas “bellyfat,” “thunder thighs,” “underarm bat wings,” “beer bellies,” and “cottagecheesebehind.”Doanyofthesesoundfamiliar?

HowToxinsCauseExcessFatintheBodyTherearemanyfactorsthatcontributetoweightgain,andonefactorthatismost overlooked by traditional diets is toxic overload. Simply put, peopleoftenhavedifficulty losingweightbecause theirbodies are full ofpoisons.Themore toxinsyou take inor are exposed toeveryday, themore toxinsyoustoreinfatcellsinthebody.Toxinsstoredinfatcellsaredifficulttogetrid of through dieting alone. Youmust first detoxify the body.When thebody is overloaded with toxins, the body transfers its energy away fromburningcaloriesandusesthatenergytoworkhardertodetoxifythebody.Inotherwords,thebodydoesnothavetheenergytoburncalories.However,whenthebodyisefficientlydetoxifyingandgettingridoftoxins,theenergycan be used to burn fat. Thus, the DHEMM System starts withdetoxificationasthefirststepinhelpingyoushedpounds.

Ibelievethemosteffectiveweight-lossprogramsshouldfocusonbothfatloss and detoxification. Detoxification, which is the process of removingtoxinsfromthebody,iscriticaltolosingfatbecausemanyofthetoxinsthebodyholdsontoarestoredinfatcells.Whenyoubegintoloseweight(fat),toxins stored in fat cells are released into the bloodstream andneed to beeliminatedfromthebodysotheydon’tcauseillness.Therefore,weightlossthat includes detoxification results in not only fat loss but also overallimprovedhealthandwellness.

Yourbodystoresthemajorityoftoxinsinfatcells,andit’sactuallysaferfortoxinstobeinyourfatcellsthaninyourbloodstream.Thedownsidetothisisthatthemorebodyfatyouhave,themoretoxinsyouarealsostoring.Andbecauseyourbodyknowsthatreleasingtoxinsintoyourbloodstreamislessdesirablethanhavingthemstoredsafelyinyourfatcells,itholdsontothefatcellsfordearlifeanddoesn’twanttoletthemgo,makingitdifficultfor you to lose fat. Thus, fat cells don’t break down very easily and theyliterallyweighdownthebodyandmakeitbigger.

So,thefirststepinlosingweightisdetoxification.Withoutdetoxification,millionsofpeopleworldwidelosethefighttoloseweightpermanently.The

moretoxins thebody is storing, themore fat it is likely toaccumulateandretain. It is not by accident that American obesity levels are rising rightalongsidetheincreaseinenvironmentaltoxins.

HowToxinsHinderWeightLossA study published in Obesity Reviews concluded that during weight loss,certain toxins (e.g., pesticides) are released from fat tissue where they aretypically stored.These toxinscanpolluteyourbody, slowmetabolism,andmake additional weight loss more challenging. Additional studies suggesttoxinsreleasedduringweight loss interferewiththyroidandmitochondrialfunction,whichdisruptsyourmetabolicrateandreducesyourbody’sabilitytoburnfatandcalories.AstudybyCatherinePelletier,aresearcheratLavalUniversity, supports how environmental toxins can also negatively affectyour thyroid, which is critical for proper metabolism regulation. So itbecomes imperative to take steps to detoxify the body if you plan to loseweight and excessbody fat.Thiswill allow for safer toxin elimination andavoidtheslowingofyourmetabolism.Toxinscaninterferewithyourabilitytoloseweightby:

•Slowingdownyourmetabolism.Astoxinsarebeingreleasedfromfatcells,they may cause the thyroid to slow down, negatively impactingmetabolism.Whenthethyroidslowsdown,sodoesmetabolism,whichleadstoweightgainandlowenergy.

•Decreasingyourabilitytoburnfat.Toxinshinderthebody’sabilitytoburnfat by up to 20 percent. Toxins released during weight loss interferewithmitochondrialfunction,whichreducesyourbody’sabilitytoburnfat.

•Slowingdownthetimeittakesforyoutofeelfull.Therearehormonesthatsendsignalsthattellthebrainwearefullsothatwestopeating.Toxicoverload causes hormonal imbalances that stop these signals fromworkingproperly.

• Interfering with our appetite systems. Besides directly lowering thyroidhormonelevels,metabolicrate,andfatburning,toxinscandamagethemechanisms that control appetite. Toxins can interfere with all thedelicate appetite-control systems that are regulated by hormones andneurotransmittersfromthefatcells,thegut,andbrain.

Weightlosscanbeachallengeonitsown,butwhenweaddthefactthattoxinsresidinginfatcellsalsoplayafactor,itisthatmuchharder.Ifyouhadbeen making good progress losing weight and all of a sudden reached aplateauandcan’tlosethoselasttwentypounds,youmaywanttodetermineiftoxicoverloadinyourbodyishinderingyourweight-lossprogress.

PART2

TheFiveKeystoPermanentWeightLoss

TheFiveKeystoPermanentWeightLoss

Therearefivecommandmentsto followtoachievepermanentweight loss,and all of them are addressed in theDHEMMSystem to ensure that youloseweightandkeepitoff.Thefivecommandmentsareasfollows:

1.Detoxifyyourbody,primarilytheliver,whichmustbeabletoproperlymetabolizesugarsandfatssoyoucaneliminatestubbornfatinthebody.

2.Correctyourhormonalimbalancessothatyourbrainandgutcommunicatewithoneanothertodriveyoureatingbehaviorandcontrolyourappetite.

3.Learnhowtoaccelerateyourmetabolism(metabolicengine)toturnyourbodyintoafat-burningmachine.

4.Eatfoodsthatmakeyouthin.

5.Avoidfoodsthatmakeyoufat.

Understanding the reasons for these five commandments will help yousucceednotonlyinmaintainingyouridealweightbutalsoinmanagingyourlong-term health and even reversing chronic ailments and diseases. Theconsequenceofthesechangeswillresultineffortlessweightlossandanewfeeling of life and renewed energy. You will enjoy delicious, healthy,nutritionist-designed food choices that havemany fat-burning and healingproperties.

Following these commandments is critical to long-term, sustainableweight loss that doesn’t depend on eating less but rather on eatingmorenutrient-richfoodsthathelpyourbodystayslimandhealthy.Whileweight-loss experts have emphasized one or two of these elements, no one hasintegrated these five critical success factors into a complete program untilnow.FollowingtheDHEMMSystemwillensureyoupermanentweightlossandgoodhealthfortherestofyourlife.

CHAPTERFIVE

GetRidofToxicOverloadintheBody

As discussed in the previous chapter, the first key to weight loss involvesgettingridoftoxinsinthebody.Ifyoutrytoloseweightwithoutgettingridofthetoxins,thenyou’reguaranteedtogaintheweightrightback—evenifyouexercisetoburnfat.Toloseweightpermanently,youmustdetoxifyandcleanse thebody toget ridof toxinsweencountereveryday so theydon’treenterthebodyandcreatemoreandmorefatcells.

WhatDoesItMeantoDetoxifytheBody?Detoxification is a total-body cleansing process for all of the body’sdetoxificationorgansandsystems.Detoxificationistheprocessofcleansingandreducingthetoxicoverloadthatcurrentlyresidesinyourbody.Becausethere are somany toxins in your cells, tissues, andorgans, youdetoxify tobringthemoutofhidingsotheycanbeeliminatedfromthebody.

Many people falsely think of the word “cleanse” as a one-time fast orcoloncleanseyoudoforafewdayseveryfewyears.Thisisdetoxificationina verynarrow sense.Although the colon isoneof themanydetoxificationchannels for elimination, total body cleansing goes far beyond coloncleansing. It involves cleansing all of thedetoxorgans, including the liver,kidneys,skin,etc.Justasyouwouldn’twaitayeartocleanyourhouse,youshouldn’twaitayearto“cleanse”yourinnerbody.Regularcleansingensuresthat you are constantly eliminating toxins and getting rid of waste andsludge.Ifyouwaittoolongtocleansethebody,toxinsgetdeeperintothebody,makingyoulookandfeel tiredandold,eventually leadingtodiseaseandweightgain.Thegoalisnottobecampedoutnearatoiletallday,butrather to incorporatedetoxificationmethods that aregradualbut steady toavoiddisruptivesideeffects.Thus,wehavetothinkofcleansingasaregular,ongoingactivitywedotoreachouroptimumhealthandwellness.

Detoxing differs from dieting in that its primary goal is to cleanse theentirebody.However,oneofthenaturaloutcomesofdetoxingisthatexcessweightmeltsaway.Theideaistosimplyhelpthebodyinitsnaturalprocessofself-cleansing.

We are continually eliminating excess toxins through our digestive,urinary, circulatory, respiratory, and lymphatic systemsaswell asour skin.Helpingthebodycleanseisnotunnatural.Somecalltheactoftoxinsbeingreleasedfromthetissuesandcells“detoxification”while flushingthewasteoutoreliminatingtoxinsfromthebodyis“cleansing.”Forourpurposes,wewill refer to the entireprocess asdetoxificationor cleansing. In this book,thewordsdetoxification,detox,andcleansingmaybeusedinterchangeably.Thebenefitsofdetoxifyingthebodyinclude:

•Weightlossandtherealizationthatyoucanenjoyalighterstyleofeating

•Improveddigestion;betterelimination;lessconstipation,gas,bloating,andindigestion

•Fewerallergicorreactiveresponsestofoods

•Lessmucusandcongestionandtheclearingupofsnifflesandcoughs

•Moreenergy,betternutrientabsorption,andoverallimprovedhealth

•Senseofsatisfaction,greatervitality,andadesiretochoosebetterfoodsanddevelopbettereatinghabits,permanently

HowDoestheBodyDetoxifyItself?Keepinmindthatdetoxificationisacontinuousprocessthathappensinthebody every day all day. We’re constantly eliminating toxins through ourdigestive,urinary,circulatory,respiratory,and lymphaticsystemsaswellasour skin, and they all work well. However, as we get older, they don’tfunctionatpeakperformanceduetotoxicoverloadinthebody.

The body has seven channels of elimination: the blood, the lymphaticsystem,andfiveorgans—thecolon,kidneys,lungs,skin,andliver.Allhaveaunique role to play in getting rid of toxins and wastes, and all must befunctioningoptimallyforeffectivetotal-bodycleansing.However,thetoxicoverloadinthebodymeanstheseorgansandsystemsmayrequireassistancetomeettheextrademandweputonthem.

Let’stakealookatthemajordetoxificationorgansandsystemsinthebody.

•Colon. The colon is about six feet long and is the part of the body’sdigestive system thatmoveswastematerial from the small intestine totherectum.Thesmall intestinesucksall thenutrientsoutofwhatyoueatandthenpassestheleftoverwastetothelargeintestine.Asthecolontransports thewastematerial towardtherectum, itabsorbswater fromthewaste.Itmayalsoabsorbharmfulmaterials.Thelongerittakesforwaste to pass through the colon, the greater the chance of absorbingsuchharmfulmaterialsbackintothebody.Thisiswhyitisimportanttohave regular,dailybowelmovements tokeepwastemovingoutof thebody.

•Kidneys.Thekidneys,whicharelocatedoneithersideofthelowerback,are responsible for filtering the blood in the body and removingmaterialsthatthebodydoesnotrequire.Thesewastesandextrawaterbecomeurine,whichflowstothebladderforrelease.

• Lungs. Each day, you take about 23,000 breaths, which bring almost10,000quartsofairintoyourlungs.Theairthatyoubreatheincontainsseveralgases,includingoxygen,whichyourcellsneedtofunction.Witheach breath, your lungs add fresh oxygen to your blood, which thencarriesittoyourcells.

• Skin. The skin, as the largest organ of the body, is one of our mostefficient detoxification organs. Although the liver and kidneys are theprimarysourcesofdetoxification,theskindefinitelyplaysanimportantroleaswell.Whenthebodyisdetoxingproperly,theskinexcreteswaterand toxins, salt, and other chemicals from our body via sweat. Theglands thatareconnectedtomillionsof tinyhair follicles found in theporesofourskinproducesweat,allowingtoxinstobereleased.Wecanmonitorthestateofouroverallhealthbytheskin.Whenourskinhasahealthy glow and it’s soft to the touch, it indicates that our body isdetoxifyingproperly. Incontrast,whenour skinhasdrypatches, acne,hives, and rashes, it indicates that our internal organs are becomingoverwhelmedwithtoxins.

•Liver.Theliver,whichisthelargestoftheinternalorgans,hasthemostimportant and comprehensive jobs of all the organs. It has a filteringcapacityofonequartofbloodeveryminute,andithasuniquemetabolic

functions. As blood flows through the liver, the detoxification processbegins.Theliverexcretesitstoxinsinthebile.Thebilethatisproducedbytheliver isstoredinthegallbladder.It thenemptiesthetoxins intothe small intestine, and they are eventually eliminated through thecolon.However,ifyouareconstipated,thesetoxinsandbilemayremainin the intestines too long. This causes toxic poisons that should beeliminatedfromthebodytoactuallybereabsorbedintothebody.Thesetoxins can be stored for months or even years, but they can also bereleasedwhenyouperspire, likewithexerciseor ina sauna,whichareexcellentways to excrete toxins through the skin.Therewill bemuchmorediscussionontheliverlaterinthischapter.

•Lymphaticsystem.Thelymphaticsystemisasecondarycirculatorysystemthat supports detoxification and the immune system. The lymphaticsystem transports toxins and excess fluid, andour sweat glands releasetoxins through the skin. As tissues become filled with toxins fromnormal bodily functions, our bodies remove them by carrying themthrough the bloodstream to be processed by the liver. This occursthroughthelymphaticsystem,whichalsotransportsfatsandfattyacidsaswellasimmunecells.Inahealthybody,thelymphaticsystemworkssmoothly and efficiently, but once the body is overloadedwith toxins,thelymphaticsystemcangetbackedup.Signsthatthelymphaticsystemis working improperly are swelling in the hands, feet, and legs, andcellulite—yes, cellulite, ladies. InChapter 14,we discuss somenaturalwaystogetridofcellulite.

ThePrimaryOrganThatMakesYouFatorSkinnyTheonesecrettolosingweightandkeepingitoffistokeeptheliverhealthyandoperatingatpeakperformance.Theliver(alsoknownasthefat-burningorgan) is the number-one secret weapon to weight loss. The liver isresponsible for breaking down, eliminating, and neutralizing toxins in thebodyandbreakingdownfatsinthebody.

The liver, which is about the size of a football and weighs in at aboutthree to five pounds, is the largest single organ in thebody.Thinkof theliver as a washing machine for blood. The liver supports the digestivesystem, controlsblood sugar levels, and regulates fat storage. Ifpoisonsorexcess fats clogyour liver, it can’tperform its fat-burning function.When

your liver cannotmetabolize well, you have no energy, you won’t absorbnutrientsessentialforyourbodytolive,andyourbodycan’tfightdisease.

Theliverisresponsibleforalargevarietyofhealth-promotingfunctionsthatrestoregoodhealthandhelptomaintainweightloss.Theliverhasallofthefollowingfunctions:

•Itfiltersyourbloodtoremovetoxinssuchasviruses,bacteria,yeast,andother poisonous foreign substances. When the liver is performingoptimally, it can clear99percentof toxins from thebloodbefore thatbloodisdistributedtotherestofthebody.

•Itmetabolizesfatsbyproducingbile,asubstancethatbreaksdownfatssotheycanbedigested.Daily,yourliverproducesaboutaquartofbile,whichhelpstodigestdietaryfatsbybreakingthemdownsotheycanbeusedasfuel.

•Itmetabolizescarbohydratesandhelpsthebodymaintainhealthylevelsofbloodsugar.

•Itbreaksdownproteinsintotheiraminoacidparts,creatingvitalbloodproteins.

• It acts as a large storage unit, housing an abundance of substances,including glycogen for stored energy, iron, blood, and vitamins A,D,andB12.

• Itkeepsyourmetabolicengines runningandyourbody freeof toxins,removingdrugs,chemicals,andhormonesfromtheblood—deactivatingandeliminatingthem.

In today’s environment, we take in more and more toxins every day:pollutants,birthcontrolpills,prescriptionmedications,householdcleaners,foodadditives,andpesticides.Asweage,toxinsbuildupinoursystemandcreateatoxicoverloadinthebody.Whentheliverisoverloadedwithtoxins,ithasadifficulttimeeliminatingthem,soitbeginstostoretheminfatcells.Themoretoxinswetakeinovertime,themorefatcellsarecreatedinthebody.

When your liver functions efficiently, it ismuch easier for you to loseweight.Theliverhastoperformwellenoughtoeliminatethetoxinsthatarecausing fat cells in thebody. If youhavebody fat accumulation, especiallyaround thewaist andmidsection (i.e., belly fat), it suggests that your liver

may not be functioning properly or as efficiently as it could.To lose thisexcessweight,youhavetodetoxifyandcleansetheliver,whichleadstonotonlyaslimmerwaistlinebutalsoathinnerbody.

ThemostcommonliverdiseaseinAmericaisaconditionknownasfattyliver disease, in which the liver stops processing fat and begins storing itright around the waistline. Fatty liver disease affects 20 percent of thepopulation. The major cause of fatty liver disease is overconsumption ofsugar,high-fructosecornsyrup,andrefinedcarbohydrates(likewhiteflour,white rice, andwhite sugar).Excess sugar also damages themitochondria.Mitochondria are the tiny power producers within each cell that convertsugarintoenergy.Asweage,mitochondriabecomelessnumerousandlessefficient. Each cell has over 1,000mitochondriawhen you are young, butlessthanhalfthatnumberbythetimeyouarefifty.Thismeansyourbodyproduceslessenergy,resultinginaslowermetabolism.Oneoftheprincipalreasonswegainweightasweageisthatourbodiesproducelessenergy,yetwecontinuetohavethesameenergyintakefromfood.Afattyliverisalsoaninflamed liver, producing more inflammatory molecules throughout thebody,whichleadstomoremitochondrialdamage.Preventingmitochondrialdamage is critical to sustaining weight loss. When the mitochondria aredamaged, we can’t effectively burn fat or calories, resulting in a slowermetabolismandmoreweightgain.

Iknow,youmightbe thinking, I believemy liver isworking just fine.Buthow do you know? Some of the symptoms of toxic overload in the bodyinclude bloating, constipation, indigestion, low energy, fatigue, brain fog,depression,weightgain,chronicpain,infections,allergies,andheadaches.InChapter4,youcantakethe“HowToxicAreYou?”quiztoassessthetoxicoverloadinyourbody.Ifyouhaveconcernsaboutyourliver,therearealsoblood tests that can tell you howwell your liver is functioning.However,suchtestscannotshowthetrueextentofyourliver’sfunctionalcapacity.Inotherwords,aslightlossinliverfunctionmightnotshowupintraditionalblood screening tests. This type of slowdown is often called a “sluggishliver.”Signsofasluggishliverare:

•Poorskintoneorflushedfacialappearance

•Discolorationoftheeyes

•Darkcircles

•Yellow-coatedtongue

•Acneorbreakoutsaroundthenose,cheeks,andchin

•Bittertasteinthemouth

•Headaches

•Moodinessandirritability

•Excessivesweating

•Excessivefacialbloodvessels

•Redpalmsandsoles,whichmayalsobeitchyandinflamed

Althoughthereareseveralorgansofeliminationinthebody,mosthealthpractitionerswillagreethattheliveristheprimaryorganofdetoxification.Ithasbeensaid that the lengthandqualityof lifedependsonproper liverfunction.Cleansinganddetoxificationaregreatforrestoringbalanceinthedigestive tract and restoring good liver function. Thus, one of the mostimportant organs to cleanse is the liver.The liverworks day andnight tocleanseyourbloodoftoxinssuchaschemicals,poisons,bacteria,andotherforeign substances. It is critical to keep it healthy and working at peakperformance.

There are somany thingswe do every day that put extra stress on theliver.Thingsthatmakeitdifficultforthelivertoeliminatetoxinsandbreakdown fats are sugar, artificial sweeteners, alcohol, over-the-counter painrelievers, andmedications. The liver has to be very healthy to be able toprocessthesesubstancesthatarechemical/foreignorunnaturaltothebody.When the body is overloaded with these toxins, it just stores them in fatcells. In the DHEMM System, we will focus heavily on detoxifying andoptimizingliverfunction.

Insummary,theliverbreaksdowneverythingthatentersyourbodyanddistinguishesbetweenthenutrientsyouneedtoabsorbandthedangerousorunnecessary toxic substances that must be filtered out of your blood. Itbreaks down foods, beverages, prescription medicines, vitamins, evenpesticidesfromfoods.Butwhentheliveriscloggedandoverwhelmedwithtoxins,itcan’tdoaveryeffectivejobofbreakingdownfoodsandprocessingnutrients and fats. So, if you’re concerned with managing your weight,remember this important point: The more toxic your body becomes, themoredifficultyyou’llhavelosingweightandkeepingitoff.

TwelveWaystoDetoxifytheBodyDetoxifying the body can be accomplished through various detoxificationmethods thatwe’ll discuss in detail below. Iwould encourage you to picktwoorthreemethodstoincludeasapartofyouroverallhealthandwellnessgoals.Whenyoubegindetoxifying thebody,youmaynoticea change forthebetter inyourhealthandenergy levelswithina fewdays;however, forothers,itmaytakeafewmonths.Everyone’stoxicoverloadisdifferent,andmanyfactorscomeintoplay,suchasyourhealthstatus,weight,metabolism,age, and genetics. So be patient and remain steadfast throughout thedetoxificationprocess.

The twelve best ways to effectively detoxify and cleanse the body arelistedbelow.

1.Colon-cleansingherbs/supplements

2.Colonics

3.Liver-cleansingherbs/supplements

4.Foodsthatdetoxifythebody

5.Saunas

6.Bikramyoga

7.Detoxfootpads/detoxfootbath

8.Alkalinewater

9.Bodybrushing

10.Lightphysicalactivity

11.Castoroilpacks

12.TheMasterCleanse

Ihaveusedeachoneofthesedetoxmethodsonnumerousoccasionsandperform my personal favorites on a weekly basis. You should think ofdetoxification as a regular, ongoing activity thatwill help you stayhealthyandslim.

Colon-CleansingHerbs/Supplements

Colon-cleansingherbshavebeenusedsafelyforcenturiesandworka littleslower thancolonics todetoxify thebodybut in timeachievegoodresults.Theycomeintheformofpowderedorcapsulesupplements.Theirpurposeistoforcethecolontoexpelitscontents.

Abenefitofcoloncleansingisthereductionofconstipation.Apoordietthatdeprivessomeoneofessentialnutrientscancausetheintestinalwallstobecomelinedwithaplaque-likesubstancethatisnotatallgoodforhealth.Coloncleansingnotonlyhelpsremovethejunkfromintestinalwalls,italsoallows waste to pass off more freely. The other noticeable benefit is theeliminationofdiarrhea.Itisaparticularconditionthatisnormallycausedbytoxins, which can cause problems for the whole process of solidifying thewaste.

AverypowerfulandeffectivecoloncleanserthatI’veusedforovernightresults is a magnesium-oxygen supplement. It combines magnesium oxidecompounds that have been ozonated and stabilized to release oxygen overtwelve hours or more throughout the entire digestive system. Themagnesium acts as a vehicle to transport the oxygen throughout the bodyand has the gentle effect of loosening toxins and acidic waste andtransporting them out of the body. Oxygen also supports the growth offriendlybacteria,whichisessentialforproperdigestiveandintestinalhealth.

Forintensivecoloncleansing,magnesium-oxygensupplementstakenforseventotendaysareaneffectivewaytojump-startadetoxificationprogram.Theyaresafeforregularuseandcanalsobeusedonalonger-termbasisfordaily, ongoing detoxification. In contrast to synthetic laxatives, a qualitymagnesium-oxygen supplement is non-habit-forming and actuallystrengthensalltheorgans’functions,makingitasafe,long-termoption.Asalways,checkwithyourdoctorandbesure to followthedirectionsonthelabel. Formost people, anywhere from three to five supplements taken atbedtimeforseventotendayswillprovideaneffectivecoloncleansing.Ifyouexperienceloosestoolsorothersideeffects,simplyreducethedosageandbesuretotakejustonceaday.

Magnesium-oxygen supplements are safe for regular use, but I wouldrecommend theybeusedonlyperiodicallyduringheavydetoxificationandcleansing to help keep the colon clean and increase bowel activity. MyfavoritebrandisMag07,whichhasbeenhelpful inmypersonal journeyofcleansing and detoxification.This is also a good alternative formy clientswho cannot afford or do not have access to colonics (i.e., colon

hydrotherapy).Someclients just raveabout itsability todecreasebloating,gas, and constipation. However, for me, it’s the detoxification benefits ofeliminating impacted toxins and acidic waste from the digestive tract thatprovidesthebiggestbenefit.

Youcanalsofindcolon-cleansingproductsontheInternetorinhealth-food stores, supermarkets,orpharmacies.They include strongherbal teas,enzymes, powders, or anti-parasite capsules. My two favorite brands ofcolon-cleansingkits,whichinvolvetakingmanysupplementsoveranumberofdays,areBlessedHerbsandColonix.

Differentherbsperformdifferentactionsandthereforeproducedifferentresults,soit’simportanttoknowwhatgoalyouwouldliketoachievewhenchoosingyourherbalcolon-cleansingproduct.Someworklikealaxativetohelpyoueliminatefecalmatterandpreventtoxicbuildup;otherskillharmfulbacteria and parasites; others soften the stool, add bulk, and improve thefunctionofcolonmusclestopromotehealthyandregularbowelmovements.So if youwant a product thatworks strictly as a laxative, youwillmake adifferent choice than someone who wants to add bulk and clean out thecolonorkillparasites.Pleasewatchthestooltoseewhatcomesout.Youwillbeamazed,andpossiblydisgusted.

ColonicsAcolonic, also knownas colonhydrotherapy, is amethodused to removewaste and impacted fecalmatter from thecolon.The firstmoderncolonicmachinewasinventedaboutahundredyearsago.Today,colonichygienistsorcolontherapistsperformcolonics.

Colonicsworksomewhatlikeanenemabutinvolvemuchmorewaterandnone of the odors or discomfort.While you lie on a table, a machine orgravity-drivenpumpslowlyflushesupto20gallonsofwaterthroughatubeinserted intotherectum.After thewater is in thecolon, the therapistmaymassageyourabdomen.Thenthetherapistflushesoutthefluidsandwastethroughanothertube.Thetherapistmayrepeattheprocess.Asessionmaylastup to anhour.The therapistmayuse a varietyofwaterpressures andtemperatures.

Theaveragecolonweighsuptofourpounds,but it isnotunusualatallfor colon cleansing to flush away as much as ten to twenty pounds ofstagnant fecal matter. Your colon can hold a great deal of wastematerialthat,whennoteliminated,putrefies,addingtothetoxicloadofyourbody.

Many people with “potbellies” may actually have several pounds of old,hardenedfecalmatterlodgedwithintheircolons.Asaresult,theprocesswillactuallycauseyoutoexperiencesomeimmediateweightloss.

It isacommonmisconceptionthatdoingacolonicwillcauseyourbodytogetridofallthegoodandbadbacteria.Ifyoudecidetodoacolonic,itwill rinseoutgoodbacteria inyourcolon—but just temporarily.Afteryouflushouteverything,thegoodbacteriawiththebad,youwanttoreplacethegood bacteria, the probiotics. Your body will replenish the good bacteriawithin twenty-four hours, unless you are extremely unhealthy or weak.However,youshouldalways takeaprobioticsupplementafteracolonic toreplenish the goodbacteria right away.Agood colon therapistwill alwaysprovide you with probiotics (good bacteria) at the end of your colonicssession.

Ifyouchoosetoresearchcolonicsanddecidetoincludethemaspartofyourdetoxificationprocess,youprobablywanttogoatleastonceaweekforuptosixweeks,particularlywhenyoufirstbeginaggressivelydetoxifyingthebody.Thatisbecauseyouaredrawingouttoxinsinthebody,andiftheyarenot eliminated quickly, they can cause detox symptoms that becomeuncomfortable. One rule of thumb as to whether to do a colonic isdetermined by how frequent your bowel movements are. If your body ismanagingthetoxinsandwastewellthroughnormaldailybowelmovements(onetotwoperday),thenyouprobablydon’tneedtohaveacolonic.Ifyourbowelmovementsarelessfrequentthanonceaday,itmaybeagoodideatodoacolonictogetyourbowelsmovingmorefrequently.

There are nomajor drawbacks to a properly administered colonic by atrained colon hydrotherapist. You don’t need to be concerned about thesafetyofcolonicsaslongasthey’redonewithacertifiedcolontherapistonagood-qualitymachine.

CheckYourPooptoEvaluateYourHealth

Hereisanothersimplewaytoevaluateyourhealth.Asanexample,bowelmovements (BMs) that are black or reddish indicate potential healthproblems.ThinBMssuggestthatmorefiberisneededinthedietorthereissome type of imbalance in the digestive tract. If you have chronicconstipation and your BMs are rock solid, this may be an indication thatyourliverisoverworked.Ifyouexperiencechronicconstipationordifficult

bowelmovementsforanextendedperiodoftime,youshouldseekmedicaladvice.

Your bowelmovementswill help you understandwhat’s going onwithyourbody.Healthybowelmovementsshould:

•Occurtwotothreetimesadayanddefinitelynolessthanonceperday

•Nothaveastrong,foulodor

•Bemediumbrownincolor,shapedlikeabanana,aboutthewidthofasausage

•Be4to8incheslongandshouldenterthewatersmoothlyandslowlyfallonceitreachesthewater

Theseguidelinesshouldhelpyoucheckyourpooptoconstantlyevaluatetheoverallhealthofyourdigestivesystemandtoxicoverloadinyourbody.

LiverCleansingHerbs/SupplementsEarlierinthischapter,wediscussedhowimportanttheliverwastolosing

weightandstayinghealthy.Theliver isresponsibleforbreakingdownandeliminating toxins in the body, aswell as breaking down fats in the body.Therefore, it is essential that we cleanse the liver to improve the body’sdetoxificationcapabilitiesandtohelpthebodymetabolizeandburnfats.

One easyway to cleanse the liver is to take herbs/supplements, such asmilk thistle, dandelion root, and burdock.These herbs are all-natural andveryeffective at liverdetoxification.You’ll find thatmanyproductson themarketcombinetheseherbsintoonesupplementsothatyoucanachievethebestresults.Asyoulookforproductstohelpyoucleanseyourliver,besuretoonlyusethosethatareall-naturalandgentleonthebody.Myfavoritetwoliver cleansing supplements areLiverRescuebyHealthforce andLivatonePlus by Dr. Sandra Cabot. Additionally, an inexpensive liver cleansingoption is to drink one to two tablespoons of apple cider vinegar in eightouncesofwatereverymorningandnight.Dothisfortwotothreeweeksorcontinue until your sluggish liver symptoms have improved. My favoritebrandisBraggAppleCiderVinegar.

Completingalivercleansecanbeapositiveandrejuvenatingexperienceand yield numerous health benefits. As you improve liver health, youincrease your body’s ability to detoxify itself, improve its fat-burningcapabilities,andachieveoptimumhealth.

FoodsThatDetoxifytheBodyWhen you eat natural, organic healthy foods, you keep your insides cleanandbegintolookradiantdespiteyourage.Whenyoueatmorenatural,rawfoods, you simply look and feel better. Foods and herbs that detoxify andcleansethebodyare:

•Green leafy veggies.When you are ready to detox your body, fill yourrefrigerator with kale, wheatgrass, spinach, spirulina, alfalfa, chard,arugula, andotherorganic leafygreens.These veggies are evenbetterforcleansingthebodywhentheyareeatenraworjuicedrawinajuicer.Theseplantswillhelpgivea chlorophyllboost toyourdigestive tract.Chlorophyllridsthebodyofharmfulenvironmentaltoxinsfromsmog,heavymetals,herbicides,cleaningproducts,andpesticides.Greenleafyveggies are also high in naturally occurring sulfur and glutathione,whichhelptheliverdetoxifyharmfulchemicals.

• Onions. Onions, scallions (green onions), and shallots are sources ofsulfur-containingaminoacids.AccordingtoPatrickHolfordandFionaMcDonaldJoyce,authorsofthebookThe9-DayLiverDetoxDiet,sulfurdrivesacriticalliver-detoxpathwayknownassulfation.Theaminoacidspresent in onions provide the raw materials to make glutathione, adetoxifying compound in the liver. Glutathione detoxifiesacetaminophenandcaffeinethatpassthroughtheorgan.Theseauthorsrecommend eating a small onion, a shallot, or four green onions rawevery day to garner the full detoxifying effect. Raw red onions areparticularly beneficial as they contain quercetin, a natural anti-inflammatorythatenhancesliverfunction.

•Citrusfruits(grapefruits,lemons,limes,andoranges).Thesecitruswondersaidthebodyinflushingouttoxinsaswellasjump-startingthedigestivetractwith enzymatic processes.They also aid the liver in its cleansingprocesses.To increase detoxification, start eachmorningwith awarmglass of lemon water. Remember, vitamin C is a great detoxificationvitamin,asittransformstoxinsintodigestiblematerial.

•Broccoli sprouts.Broccoli sproutsareextremelyhigh inantioxidantsandcanhelpstimulatethedetoxificationenzymesinthedigestivetract likeno other vegetable. The sprouts are actually more effective than thefullygrownvegetable.

•Garlic.Thispungentbulbstimulatesthelivertoproducedetoxificationenzymes that help filter out toxic residues in the digestive system.Addingslicedorcookedgarlictoanydishwillhelpaidanydetoxdiet.

•Seedsandnuts. Incorporatemoreoftheeasilydigestibleseedsandnutsintoyourdiet.Theseincludeflaxseed,pumpkinseeds,almonds,walnuts,hempseeds,sesameseeds,chiaseeds,Siberiancedarnuts,andsunflowerseeds.

•Omega-3oils.Usehempoil,avocadooil,oliveoil,fishoil,orflaxseedoilwhile detoxing.Thesewill help lubricate the intestinalwalls, allowingthetoxinstobeabsorbedbytheoilandeliminatedbythebody.

• Beans. Eat plenty of beans. Beans contain the potent enzymecholecystokinin, which naturally suppresses your appetite whileprovidingprotein toyour liver tohelpdetoxyourbody.Addbeans toyourmealseasilybyaddingthemtoyoursaladorjusteatingthemasasidedish.

•Greentea.Packedfullofantioxidants,greenteanotonlywashestoxinsout of the system through its liquid content, it also contains a specialtypeofantioxidant,calledcatechins,knowntoincreaseliverfunction.

•Greensmoothies.

SaunasTheskinisthelargestorganofeliminationforthebody,andasaunahelpsyousweatout toxins fromthebody.I lovethesaunabecauseI’mallaboutthingsthathaveahealthbenefitwhileprovidingabeautybenefit.Youcankilltwobirdswithonestone.Youreleasetoxins,burncalories,andcomeoutwithglowingskin.Ipersonallylovegettinginthesauna.Ihadaclientwholearned about saunas frommy teleseminars and found that after using thesauna,heracneclearedup;shewassweatingoutthetoxinsinsteadoflettingthemclogupherpores.

Ifyouwanttoknowhowhealthysomeoneis,sometimesyoucanjustlookathisorherskinandtell.Ifsomeonehasclear,radiantskin,there’sagoodchancehe or she is veryhealthy; breakouts, puffiness, or dry skin indicatethat the body is having some health problems. Experts say that a saunasessioncandomoretoclean,detoxify,andsimply“freshen”yourskinthananythingelse.

BenefitsoftheSauna:

•Weightloss.Burn300to500caloriesinfifteentotwentyminutes,almostequivalenttoonetotwohoursofbriskwalkingoronehourofexercise.Saunas works positively on metabolism, increasing its speed andintensity,whichinturnresultsinweightloss.

•Eliminationoftoxins.Steamsaunasinduceperspiration,whichishowthebodypurgesitselfoftoxinsandimpurities.Theheatofthesteamcausesthebody’s temperature to rise,which canhelp kill any virus, bacteria,fungus,orparasiteinthebody.

•Improvedskin.Steamopensuptheporesoftheskin,allowingimpuritiesandtoxinstoflushthemselvesoutofthebody.Thesteamalsohydratesandmoisturizestheskin,makingsteamsaunasparticularlybeneficialtopeoplewithdryskin.

•Strengthened immune system.The steam in a steam saunaopensup thepores,allowing theskin tosweatout toxins thatcancause illness.Thehightemperatureofasteamsaunacausesanartificialfever,whichsendsa “wake-up call” to the immune system and increases an individual’swhitebloodcellcount.

• Relaxed muscles. The heat from the steam warms and relaxes tensemuscles. This relaxation helps to reduce stress levels, revive mentalclarity,andimproveoverallphysicalandemotionalhealth.

For a steam sauna, you sit inmoist heat for fifteen to twentyminutes.Followthatwithaquickshowertowashoffallofthetoxinsthathavebeenflushedfromyourskinandtofeeltrulyrefreshed.

Anothertypeofsaunaisaninfraredsauna,whichproduceswhatisknownas radiantheat.Theheatof an infrared saunaalsopenetratesmoredeeplywithout the discomfort and draining effect often experienced in aconventional steam sauna. An infrared sauna produces two to three timesmoresweatvolume,andduetothelowertemperaturesused(110°to130°F),it is considered a safer alternative for those at cardiovascular risk. Itaccelerates the removal of toxic wastes and chemicals that are stored andlodged in the fatty tissues of the body.The sweating caused by deep heathelpseliminatedeadskincellsandimproveskintoneandelasticity.Theheatproducedininfraredsaunasisextremelyhelpfulforvariousskinconditions,including acne, eczema, and cellulite. Another benefit of the sauna is that

you burn calories. Studies have shown that you can burn 600 calories inthirtyminutesinaninfraredsauna.Whicheveryouprefer,steamorinfraredsauna,bothcanbedehydrating,soitisimportanttohydrateproperlybeforeandafterasauna.Afewofmypersonaltipsforusingasauna:

•Itisimportanttotryoutdifferenttypesofsaunas(steam,infrared,andoxygen steamsauna); youcanmakeappointments at spas to seewhichtypeofsaunayoulikethebest.

•Youmightwanttoinvestinahomesteamsauna.IboughtonethroughAmazon.com for about$200,which is a lot cheaper thangoing to thespaeveryweek.

•Sitting in thesaunaoneor two timesperweek is ideal forgetting thebestresults.

•Youwill need to drinkwater before and after you get in the sauna. Idrinkcoconutwateraftermysaunabecauseitissuperhydrating.

•Ifyouhaveheartissues,particularlysensitiveskin,orasthma,orifyouarepregnant,youshouldnotsitinasaunauntilyouhavecheckedwithyourdoctor.

BikramYogaI once heard that doing Bikram yoga for detoxification is one of the bestwaystoridyourbodyofunwantedwastesandtoxins.NowthatIhavedoneBikramyoga,Iwoulddefinitelyagree!DuringaBikramyogaclass,thebodyremoves toxicwaste through the skin via sweat, as your skin is one of thelargestwaste-disposalsystemsinthebody.

Onitsown,yogaisalreadyapowerfulfitnessregimenbecauseyouworkout everymuscle in the body,making them all strong and flexible. In theninety-minute Bikram yoga class, there are twenty-six poses performed,alongwithtwobreathingexercises.Theposesareperformedinaroomwithtemperatures reaching between 95° and 100°F. At high temperatures, youwillbegintosweatprofusely,allowingthetoxicwaste toberemovedfromthebody.Thisallowsyourskintoconverttoxinsthatcomefromvariousfatsintosimpler,morewater-solublecompoundsthatcanbeeasilyremoved.Ithas been reported that you actually burn 750 to 900 calories in a ninety-minute Bikram yoga session. As an added benefit, you get to learn the

techniquesofmeditation,whichcanhelpyourelaxyourmindandalleviatestress.Bikramyogaisaneffectivemeanstoachievingbalanceamongmind,body,andspirit.

DetoxFootPads/DetoxFootBathDetoxfootpadsareaquickandeasywaytoridthebodyoftoxins.Youputthepadsonthebottomsofyourfeetovernightasyousleep.Theingredientsin the detox foot pads are said to pull impurities and toxins out of yoursystemduring the nightwhile you sleep. In themorning, you remove thepads fromyour feet anddiscard them.They arehelpfulwith aches, pains,soremuscles,jointpains,swelling,andbloating.

The detox foot bath (ionic foot bath) works by soaking your feet in awarm saltwater solution made up of many different toxin-drawingingredients.Theionicactivityinthewatershootsthroughyourbodyfatandis supposed to draw the toxins out through thehundreds of pores in yourfeet.Thirtyminutesistheaveragetimeforadetoxfootbath,whichcostsalittlemorethanthefootpads($15forthepadsvs.$60foradetoxfootbath).A detox foot bath is said tomake jointmovement easier in the knees andelbows.It’sanalternativemedicineoptionforpeoplewhosufferheadachesand chronic joint and bone pain. A detox foot bath is very simple andextremelyrelaxing!Ifyouwanttogetadetoxfootbath,itistypicallyofferedasaspaserviceunderthenameofAquaChiFootBath.Fordetoxfootpads,myfavoritebrandthatIuseisBodyReliefFootPads,whichreallyhelpsmewithjointachesandpains.

AlkalineWaterDrinking alkaline water (ion water or hydrogen-rich water) detoxifies thebodyandleavestheskinlookingsmoother,moreelastic,andmoreyouthful.Thebenefitsofdrinkingalkalinewateraredetoxification,betterhydration,and increased energy. Some brands of alkaline bottled water include BlueDeltaandEssentiaWater.Youcanbuyaportablealkalinewaterbottle(e.g.,IonPod) that converts regularwater to alkalinewater or buy an expensivemachinethatconvertsthewaterfromyourfaucettoalkalinewater(suchasKangenWater).

Itisrecommendedthatyoudon’tdrinkalkalinewaterwithfoodorwithinthirtyminutesbeforeoraftermeals.Youalsowant tobuilduphowmuch

alkalinewater your body canhandle, beginningwith about eight ounces aday. If youdrink toomuch alkalinewater tooquickly, youwill get strongdetoxsymptoms,suchasheadachesorrashes.

BodyBrushingBody brushing (also known as dry brushing) is done with a natural boar-bristle brush, which can be found in health food stores,Whole Foods, orTrader Joe’s.Dry brushing on a regular basis lightens the burden on theliver by helping to remove excess waste from the body. Dry brushingstimulates the lymphatic system, which is a secondary circulatory systemunderneath the skin that rids the body of toxic wastes, bacteria, and deadcells.Bybodybrushing,youmovethetoxinsalongandoutofthebodyforelimination. By brushing the body from head to toe with the dry brush,focusing on the lymphatic drainage regions, like behind the knee, you’llimprovetheefficiencyofthewholelymphaticsystem.

Firm, gentle brushstrokes across the skin will improve your bloodcirculation,cleanoutcloggedpores,andenableyourbodytoremovetoxinsfaster.Bodybrushingremovesdeadskinlayersandencouragescellrenewalfor smoother skin. If the liver is the fat-burning organ, then the lymphsystem can be called a fat-processing system. So cleansing the liver andlymphaticsystemarekeytoweightlossanddiminishingcellulite.

To effectively use the body brush, first remove your clothes. Beginbrushing the soles of the feet. Next, brush from the ankles to the calves,concentratingontheareabehindtheknees,usinglongupward,firmstrokestowardtheheart.Thenbrush fromtheknees to thegroin, the thighs,andthebuttocks. If you’re awoman,make circular strokes aroundyour thighsand buttocks to help mobilize fat stores, such as cellulite. (Dry brushingactually helps to diminish cellulite.) Then brush the torso, avoiding thebreasts. Finally, make long strokes from the wrists to the shoulders andunderarms. The entire process should take no more than three to fiveminutesandwill leaveyourskinfeelingtotally invigorated.Thebest timestobrushareinthemorningbeforeshoweringoratnightbeforeyougotobed.

LightPhysicalActivity

Just by doingmild or light physical activity, you oxygenate your body toprotect it against toxic overload. Simple movements increase the oxygencontent of your blood and dissolve and help to wash out sludge thataccumulates inandonyourarteries; inotherwords, itcleanseswaste fromyourbloodstream.For example, as little as thirtyminutesof briskwalkingcanpromptthistypeofcleansing.

CastorOilPacksCastor oil packs are typically used by naturopaths to help stimulate anddetoxifytheliver.Acastoroilpackisplaceddirectlyontheskintoincreasecirculation and topromote eliminationof toxins andhealingof the tissuesandorgansunderneaththeskin.Itisusedtostimulatetheliver,relievepain,increaselymphaticcirculation,reduceinflammation,andimprovedigestion.

Castoroilpacksaremadebysoakingapieceofcottonorwoolflannelincastoroilandplacing itontheabdomenandespeciallyoverthe liver.Theflannel is covered with a sheet of plastic wrap, and a hot water bottle orheatingpadisplacedovertheplastictoheatthepack.Youkeepthepackonfor thirty to forty-fiveminuteswhile in a relaxed position. Restwhile thepackisinplacebutdonotfallasleepandleavetheheatingpadonallnight.Afterremovingthepack,cleansetheareawithasolutionofwaterandbakingsoda. Store the pack in a covered container in the refrigerator.Each packmaybereuseduptothirtytimes.Itisgenerallyrecommendedthatacastoroil pack be used for three to seven days in one week as a detoxificationtreatment.

Youcanplacetheclothontherightsideoftheabdomentostimulatetheliverordirectlyoninflamedandswollenjointsandmusclestrains.Itcanbeused on the abdomen to relieve constipation and other digestive disordersandon the lower abdomen in cases ofmenstrual irregularities anduterineandovariancysts.Castoroilshouldnotbetakeninternally.Itshouldnotbeapplied to broken skinor usedduringpregnancy, breastfeeding, or duringmenstrualflow.

TheMasterCleanseTheMasterCleanse is an advanceddetoxificationmethod, and it’s a greatway to jump-start weight loss. It cleans out the accumulated fats in yourtissuesand liverwhilepurgingexcess fluidbuildup fromyour system.The

Master Cleanse is designed to support all the organs involved indetoxification—theliver,kidney,lungs,lymphaticsystem,colon,andskin.

Detoxification diets like the Master Cleanse have crossed into themainstreamandareoftenmarketedasaquickandeasywaytoloseweight.However,theMasterCleanseisnotaweight-losssystem;rather, it’sawayto detoxify and cleanse the body, restoring it to great health. View theMaster Cleanse as a stepping-stone to a healthier lifestyle. In fact, if youdecide to do the Master Cleanse, once you complete the ten days, youshouldtransitiontoeatinghealthier,naturalfoodssothatyoudonotgainalltheweightback.

TheMaster Cleanse accelerates fat loss from fat-storage areas like thehips,thighs,belly,andbuttocks.Itwilltransformyourbody,withthefocuson losing inches as opposed to pounds.However,many people do reportlosing up to fifteen pounds in ten days. Fat cells shrink as excess toxinsstoredinthemarepurgedfromyourbody,ensuringthatyouarelosingfat,bloat,andwaterweightbutnotmuscle.

Thefirstphaserequiresthatyoueatnosolidfoodsfortendays.Instead,you ingest a “lemonade” drink that cleanses the body, provides fuel, andpreventshunger.Youwilltakeinabout1,000to1,200caloriesaday.Thislightercaloric loadallowsthebodytobettermetabolizeandprocesstoxinsandremovethemfromthebody.

TheMasterCleanseisnotactuallyacompletefast,asyouconsumeupto1,200calorieseachday,dependinguponhowmuchof the lemonadedrinkyou have throughout the day. The detox fast is designed to keep youenergizedenoughtoworkandenjoyyourdailyactivities.Asamatteroffact,sincedetox fasting increases thebody’sdetoxificationcapabilities, youmayendupexperiencingmoreenergyafterseveraldaysonit.

TherearemanybenefitstotheMasterCleanse,suchasprovidingaresttothedigestivesystem.Yourbodyusesasignificantamountofyourenergyeverydayindigesting,absorbing,andassimilatingyourfood,sotheMasterCleansegivesyourdigestivetractachancetorestandrepair.This,inturn,gives your overworked liver a chance to catch up on its function ofdetoxification. During fasting, the cells, tissues, and organs expelaccumulatedwastes,helpingcellsheal, repair, and strengthen.TheMasterCleanse is helpful because it cleanses the liver, the body’s key fat-burningorgan, and allows it to rest, improving its ability to break down fatsmoreefficientlyandoperateatpeakperformance.

The Master Cleanse provides the added benefit of improving yourappearance by deep cleansing every cell in your body; your skinwill glowwith radiance, and thewhites of your eyeswill become clearer andwhiterandmayevensparkle.Youwillfeelandlookbetterthanyouhaveinyears.Yourenergywillbesupercharged.TheMasterCleanserejuvenatesthebodyphysically,mentally,andspiritually.SomepeopleshouldnotdotheMasterCleanse.Theyare:

• People who are undergoing chemotherapy or who have completedchemotherapywithinthelastsixmonths.

• People who are recovering frommajor surgery or a severe wound orinjury.

•Childrenintheirgrowingyears(undertheageofeighteen).

• Pregnant or nursing women. Pregnancy is not a time to detoxify thebodybuttoprovidenourishmentforthebody.

•Peopleallergicto“everything”orwhohavefrequentallergysymptoms.

•Theobese(morethanseventypoundsoverweight).

•Peopleinpoorgeneralhealth.

•Peoplewithamulti-yearhistoryoftakingstrongmedicalorpsychiatricdrugs.

• Those who use medication for chronic health conditions, such asdiabetes,heartdisease,highbloodpressure,orhighcholesterol.

•Anyonewithcanceroraterminalillness.

• Anyone with kidney failure or borderline kidney function (bestidentifiedbyyourdoctorthroughbloodtests).

IfyouareabletodotheMasterCleanse,Isuggestyoureadtwobookstoprovideyouwithall thedetailed instructions toensuresuccess:TheMasterCleanser by StanleyBurroughs andLoseWeight,HaveMore Energy, and BeHappierin10DaysbyPeterGlickman.

TenWaystoDetoxifyYourHomeTohelpminimizetoxinsinyourhomeandenvironment,followthesetips:

1.Don’tsmokeorallowsmokinginsideyourhomeorcar.

2.Leaveallshoesatthedoorasopposedtobringingthemintoyourlivingquarters.

3.Avoidorairoutdrycleaning.Useanorganicdrycleaner.Ifyoudon’thaveonenearyouandfeelyoumustuseyourlocaldrycleaner,letyournewlydry-cleanedclothesairoutinthegarageorontheporchforafewdaysbeforebringingthemintothehouse.

4.Useunscentedlaundrydetergentandfabricsoftener.

5.Don’tuseairfreshenersthatcontainsolvents.

6.Replaceyourfurnacefilterseverysixweekswithhigh-qualitypleatedfiltersratedaminimumefficiencyreportingvalue(MERV)of7to9.

7.Buyanairpurifierthathasbothcharcoalandhigh-efficiencyparticulateair(HEPA)filtersforyourbedroom.

8.Usetileflooringorrealwoodflooringinsteadofcarpeting.

9.Ensurethatthereisnomoldovergrowthanywhereinyourhome.

10.Installachlorinefilteronyourshowerhead;thiswillalsohelpyouhavesofterhairandskinaswell.

InConclusionIf, despite your best efforts, you have still failed when it comes to losingweightandkeepingitoff,it’smostlikelybecauseyou’vemissedanimportantkeytolosingweightpermanently:gettingthetoxinsoutofthebody.Oneofmyclientssentmeanotesaying,“Thanksforthegreatdetoxificationtips,theyareworking;Ihaven’tevenchangedthewayIeat,andalreadyI’velostthirteenpoundsby your cleansing anddetoxification tips.” I get this quiteoften.Onceyoustartcleansing,youbecomemoreawareofhowyourbodyfeelsaftereatingcertainfoodsanddrinks.Youstartpayingcloserattentionto what you eat. You start to recognize what nurtures and nourishes thebodyandwhatdoesnot.Youbegintoletgoofemotionaltoxinsalongwiththe physical toxins. You begin to let go of people, places, things, andemotionsthatareharmfulanddonotnourishthemindandbody.

You’veoftenheardpeoplesay,“Caloriesin,caloriesout.”Butfromnowon, the phrase in your mind should be, “Clean the gut, lose the gut” or

“Toxins out, weight off.” It is possible to overcome genetics and win thebattle of the bulge. It is possible to help your body eliminate toxicwastesthat slow down your metabolism, throw off your hormonal balance, andcauseyoutogainweight.

CHAPTERSIX

CorrectHormonalImbalances

Weallknowthatfaddietsareathingofthepast.Themantra“eatlessandexercisemore”isineffectiveformanypeoplewhowanttoloseweight.Weknow that theno-carb, low-carb, no-fat, low-fat crazesof the eighties andnineties were hit-or-miss in terms of results. But now, we have betterscientificinformationononeofthemoreimportantfactorsthathelpsusloseweight:hormonalbalance.

Welcome to the world of understanding your hormones, the littlemessengers that control your appetite,metabolism, and howmuchweightyougainorlose.Pleasenotethatifyouareawomanovertheageofthirty-five, there are three key sex hormones (estrogen, progesterone, andtestosterone)thatplayaroleinweightgain.(Foramoredetaileddiscussionon weight gain affecting women over thirty-five, see Chapter 15, “StopWeightGainDuringPerimenopauseandMenopause.”)Itisalsoimportanttonotethathormonalimbalancesaffectmenastheyageaswellaswomen.Itisestimatedthatthereareover32millionmenexpectedtohaveandropause,or “male menopause.” Andropause describes an emotional and physicalchangerelatedtoadeclineinhormonesthatmanymenexperienceastheygrowolder.

Itisessentialtounderstandhowhormonesplayaroleinmaintainingourweight. Hormones control almost every aspect of how we gain and loseweight. Some hormones tell you you’re hungry, some tell you you’re full;sometellyourbodywhattodowiththefoodthatiseaten,whethertouseitas fuel for energy or store it as fat, which causes us to gain weight.Hormones are responsible for metabolizing fat. By controlling yourhormones,youcancontrolyourweight.

Hormonesaffecthowyoufeel,howyoulook,and,mostimportant,howyoumaintain yourweight and health.When your hormones are balancedproperly, you will have great health, beauty, and vibrancy. When your

hormones are imbalanced, you have mood swings, you crave unhealthyfoods, and you feel sluggish and lethargic. In this chapter, I will explainwhich hormones are critical toweight loss, how theywork, and how theyhelpyoustayslimandhealthy.

I once had an unexplained weight gain of thirty pounds, practicallyovernight,injustafewmonths.IfIateaBigMac,Igainedapoundbythenext day.But today I can easily eat 2,000 calories of nutrient-rich foods aday,withoutexercising,andstillmaintainmycurrentweight.Noneofthiswould be possible without finely tuned hormones that accelerate mymetabolismandcausemetoburnfatasopposedtostoringfat.

When Iwas inmy late thirties,myhormonesbegan tohave amindoftheir own and made me feel out of control. If you’re like me, you’veexperiencedsomeofthefollowing:

•Adultacne(skinthatbreaksoutmorethanwhenyouwereateenager)

•Fatigueandlowenergy,evenwhenyougetagoodnight’ssleep

•Eatinglessandnotlosingasinglepound

•Skinthat’ssaggingandshowingfinelinesandwrinkles

•Severemoodswings,evenwhenyou’renotonyourcycle

•Unexplainedweightgainoften,twenty,orthirtypoundsfornoapparentreason—youhaven’tchangedanythinginyourdietorlifestyle

I knew that something had changed in my body, but initially I didn’tunderstandtheeffectmyhormoneshadonmymetabolism,weight,moods,health,andwell-being.Sincethen,I’vestudiedcutting-edgeresearchaboutnatural ways to balance my hormones and blood sugar levels to supportweight loss. Through reading and research, and my studies as a certifiednutritionist and weight-management expert, I learned a great deal aboutendocrinology,thefieldofmedicinethatdealswithhormonesandglands.Iwas happy to learn that I was not going crazy and that it was hormonalimbalancesthatwerechangingthewayIfeltandhowmuchweightIgained.Itwasas ifa lightwasturnedonandIcouldfinallyseeacriticalaspectofcontrollingmyweight.ThemoreI talkedtoothers,especiallywomen,themoreIrealizedIwasnotalone.

I’m happy to reap the benefits of a stronger metabolism now, but foryears my hormones were working against me. I didn’t understand much

aboutthemyearsago,butnowIknowhowtoensuretheyworkinmyfavor.

HormonesControlYourAppetiteHaveyouever thoughtaboutwhat tellsyourbrainwhenyou’rehungryorwhen you’re full? One of the major reasons many Americans gain extraweight is that their appetite-control system is out of balance.The variouschemical systemsandmessengers in thebodythat tell themwhentheyarehungry and when they are full have been disrupted. Rebalancing thechemical hormonal imbalances will get your appetite-control systemfunctioningproperlyagain.

Therearecertainhormonesthatbalancehungerandfullnessinthebrainthatarekeytopermanentweightcontrol.Ifyouwereneverhungry,losingweightwould be very easy. If you properly control the hormones that aredirectlyaffectedbywhatyoueat,youwillnotbehungrybetweenmealsandwillhavesufficientfuelandenergyfortheday.Thiswillexpeditefatloss.

Feelinghungryisoneofthemostpowerfulurgeswehave.Whenyoufeelhungry,everythingelseissecondarytogettingfoodintoyoursystem.Thisisbecausethebrainbecomesdesperatetogettheenergyitneedstofunction.

There are hormones that control your weight, often called metabolichormones,brainmessengerchemicals calledneuropeptides, andmessengermoleculesoftheimmunesystemcalledcytokines,producedinthefatcells,whitebloodcells,andlivercells.Allofthesecomponentsworktogethertocommunicate to the organs and tissues responsible for managing yourweight and keeping you alive. Good communication results in a healthymetabolism. These finely tuned systems determine your health andmetabolism. They are what tell you that you are full and to stop eating,makingthedifferencebetweenwhetheryougainorloseweight.

Let’sseehowthesecomplexmessengersignalswork.Whenyourstomachis empty,oneof the chemicalmessengers secreteshormones that tell yourbody and brain you are hungry. Your brain then prepares the stomach toreceive some food.When you eat, the food enters the gut and your bodyreleases yetmorehormones,preparing the food fordigestion.As the foodmakes its way into your bloodstream, more messages coordinate yourmetabolism, telling your pancreas to produce insulin. Your fat cells thensendhormonalmessagesbacktoyourbraintostopeating,alongwithsignalsfrom your stomach that you are full. Your liver then metabolizes orprocessesfatandsugarandhelpsuseitforenergyorstorestheexcessasfat.

Yourbodycan’tworkthewayit’ssupposedtoifanyoneofthehormonesis out of sync. You have to be able to naturally optimize how all of yourhormonesworkasopposedtotryingtoaddressjustoneatatime.Theyaretoo closely integrated to address one; if one is out of sync, then there arealreadyotherchemicalimbalancesinthebody.ThereasonIsay“naturally”is because this book doesn’t focus on expensive drugs or other dangerousmethodsbutratheraddressestheunderlyingcausesofhormonalimbalances,which are our diet (foods we eat), lifestyle (sleep and stress), andenvironmentalfactors(toxinsandpollutants).

SixHormonesThatAffectWeightGainTherearesixhormonesthataffectweight,andwhentheyareunbalanced,itwillbedifficultforyoutoloseweight.Hereisabriefoverviewofhowthesesixhormonesaffectweightgain.

Glucagon

Glucagon is a hormone secreted by the pancreas that raises blood glucoselevels.Ithastheoppositeeffectofinsulin,whichlowersbloodglucoselevels.Withoutadequatelevelsofglucagon,youwillfeelhungryandtiredbecausethebrainisnotgettingenoughfuel(bloodsugar).Itisimportanttobalanceinsulin andglucagon in thebody tomaintainblood sugar levels. If insulinmakesyoustorefat,thenglucagonhelpsyouburnit.Itworksinthelivertohelp regulate both blood sugar and fat usage. Eating protein affects thehormoneglucagon,whichiswhyeatingproteinandcarbohydratestogetheriscrucialformaintainingstablebloodsugarlevels.

Cortisol

Cortisol is secreted by the adrenal glands and its primary functions are toincreaseblood sugar and aid in fat, protein, and carbohydratemetabolism.Whenyouarestressed,yourbodyreleasescortisol(alsoknownasthestresshormone). Fat caused by stress (i.e., stress fat) stores in the belly. Studieshaveshownthatwhencortisolisreleasedintothebloodstream,youbecomelesssensitivetoleptin,thehormonethattellsyourbrainyouarefull.Whenthis happens, you tend to eatmore and begin to crave sugar.Thatmeansthatyourbodynotonlyslowsdownyourmetabolismwhenyouarestressedout,itactuallytellsyoutoconsumemorefood.Cortisolcanbeverygoodor

verybad.Ifcortisolisreleasedwithhighinsulinlevelsandlowtestosterone,it can store fat; and if it is releasedwith large amounts of testosterone, itenhancesfatburning.

Leptin

Leptinisaproteinhormonethathasacentralroleinfatmetabolism.Leptinisnicknamedthenaturalappetitesuppressant.Leptincontrolshowhungryyouareonadailybasis.Whenleptindoesn’tfunctionproperly,itcreatesanimbalance that results in a slowmetabolism,premature aging, anddisease.Leptin resistance is a hormonal imbalance that disrupts the body’s naturalability to regulateappetiteandmetabolism. Ifyoubecome leptin-resistant,youwill eat andeat likeyou’re starving.Somepeopleget extremelyobesebecause their bodies never receive the message to stop eating and startburning.Leptintellsyourbrainwhenyouarefull.Butwhenlevelsaretoolow,leptinsignalsyourbodytostorefat.Obviously,youwanttokeeplevelsofleptinhighinyourbody,andtherearewaystodothatnaturally.Seafoodandfishareknowntoraiseleptinlevelsbecauseoftheomega-3fattyacids.Omega-3s/fishoilarealsoavailableassupplements.

Thyroid

The thyroid gland is a butterfly-shaped gland located in your neck justbelowyourAdam’sapple.Thyroidhormonesperformmanyfunctions:theyhelpcontroltheamountofoxygeneachcelluses,therateatwhichthebodyburnscalories,heart rate,body temperature, fertility,digestion,mood,andmemory.Thyroidhormoneshaveaprofoundimpactonweightbecausetheyregulatehowthebodyburnscarbohydratesandfats.Thyroidproblemsarevery common in this country; over 25 million people have some sort ofthyroidimbalance.Statisticsalsoshowthatlessthanhalfofthemknowtheyhave it. When the thyroid is not functioning properly, especially if itbecomesunderactive,everypartof thebody isadverselyaffected.Reducedthyroid activity, or hypothyroidism, causes themetabolic rate to decrease,whichgreatlyaffectsweight.

HumanGrowthHormone(HGH)

HGHisconsideredtobea“building”hormonebecause itsendssignals tothebodytobeleanandmuscularandworktoensurefatisburnedandnot

stored.HGHisoneofthemosttalked-abouthormonesofmoderntimes.Bynow,you’veprobablyseeninfomercialsandproductspraisingthebenefitsofhumangrowthhormoneasthefountainofyouth.OurHGHnaturallystartsto decline in our thirties and forties, and lack ofHGH activity promotesweightgain,particularlyaroundthewaistandmidsection.

Typically, yourbodywill useblood sugar (glucose) for energybefore ittapsintofatforenergy.WhatHGHdoesisforceyourbodytodrawenergyfromyour fat reserves first, turningyourbody intoa fat-burningmachine,evenwhenyou’reinactive,resting,orevensleeping.HGHisalsoknowntohelp your body grownewmuscle cells,which is particularly goodbecauseyourbodynormallystopsmakingmusclecellsafteryourlateteens.Soifyoudoweightorresistancetraining,HGHwillhelpyougettonedmuscles.Youcan naturally boost your HGH levels with certain foods, exercise, and aproper night’s rest. Sleep deprivation almost completely destroys HGHproduction;itisduringdeepsleepthatthebodyproducesHGH.

Insulin

Insulinisahormonesecretedbythepancreasinresponsetoeatingfood;itsjobistosendglucoseoutofthebloodintothetissuecellsforuseasenergy.When excess glucose remains in the blood, insulin levels stay high.Chronically elevated insulin can cause both fat storage and moreinflammationinthebody.Wheninsulinlevelsarehigh,thisisasignaltothebody to storeextracalories as fat and to refrain fromburning fat.Becauseinsulin is the hormone most responsible for the obesity epidemic in ourcountry,wewillfocusonitfortheremainderofthischapter.

InsulinMakesYouFatEvenIfYou’reNotDiabeticOne of the primary causes of obesity is the excess production of thehormone insulin.Many specialists have stated that it is excess insulin thatmakes you fat and keeps you fat. Insulin creates fat in the body by takingexcesssugarandplacingitintofatcells.Inordertocontrolyourweight,youmustcontrolyourinsulinlevels.

Many researchers have found that the majority of people with weightproblemsproducetoomuchinsulin.Formostoverweightpeople,insulinisthe enemy.The bottom line formost people is that to get rid of fat theyhavetoreducetheirinsulinlevels.Iftheywanttoreduceinsulin,theyhave

to take away sugar. Sugar (i.e., refined, starchy carbohydrates) stimulatesinsulin production. And as we’ve learned frommany diet books, reducingcarbohydratesisamust.Low-carbdietsareinitiallyeffectiveforoverweightpeople because carbohydrates cause the overproduction of insulin, and bycuttingoutcarbs,thisoverproductionofinsulinstops.

However,thekeythingtounderstandiswhythebodyproducestoomuchinsulin in the first place. It is due to a hormonal imbalance, which oncecorrected,willstoptheoverproductionofinsulininthebody.Theproblemwiththelow-carbdietsisthatonceyougooffthosediets,youjustgaintheweight rightback.However,myapproachgoes further in that it addressesthe underlying reason as to why the body is producing toomuch insulin.Eating fewer carbohydrates helps reduce insulin spikes, but correcting thereason why you produce toomuch insulin will allow you to address yourweightissuesonceandforall.

Carbohydrates,akeyelementof thehumandiet,areabundant in fruits,grains, breads, pastas, cereals, rice, and potatoes. Carbohydrates are thebody’s primary source of energy. Carbohydrates are broken down duringdigestionintoasugarknownasglucose.Glucose,thesimplestsugar,istheonly one that the body can use for energy; every one of the body’s cellsneedsglucoseinordertofunction.Theamountofglucoseinyourbloodisalsocalledyourbloodglucoselevel.Anormalglucoselevelinthebloodis80to100mg/dl.

Now,here’swhereinsulincomesintoplay.Insulinisapowerfulhormonethatregulatestheglucoselevelsintheblood.Whenyouhavemoreglucoseinyourbodythanyourcellsneed,insulintakestheextraandstoresitasfatinthebody,allowingyourbloodglucoselevelstoreturntonormal.

Thus,insulinregulatesbloodglucoselevels.Butwhenthoseinsulinlevelsaretoohigh,itbeginsstoringfatinthebody.Highinsulinlevelsmeanyou’llhavemorebodyfat,whilelowinsulinlevelsmeanyou’llhavelessbodyfat.Carbohydrates are the foods that cause these insulin spikes that result inexcessfatinthebody.Whenyoualwayshaveunusuallyhighlevelsofbloodglucose in the body, you have a condition known as diabetes, which ispotentiallyverydamagingtothebody.

Insulinnotonlyregulatesbloodsugar levels, italso triggersabiologicalswitchthatturnsofftheproductionofmuscleandturnsontheproductionof fat,particularlyaroundthewaistandbellyarea.That’swhyyou’lloftenhear insulincalledthefat-storagehormone.Insulinalso interfereswiththe

breakdownof fatcells,making itevenmoredifficult foryourbody to loseweight.

WhatIsInsulinResistance?If you have tried different popular diets, counted calories, eaten smallerportions, and exercised but still have been struggling to lose weight nomatterwhat you tried, youmay be one of the growing number of peoplewho suffer from a hormone condition known as “insulin resistance.” It isbelieved that 75 percent of Americans have this condition. It is also notuncommon for those who suffer from it to have other health issues,includinghighbloodpressure,highcholesterol,andsometimesdiabetes.Ifyouhaveinsulinresistance,youcancorrectbothyourweightgainandyourhealthissuesthroughtheDHEMMSystem.

Insulinresistanceisextremelycommon:threeoutoffourpeoplehaveit.Butthemajorityofthemdon’tevenknowit.Iwillhelpyoudiscoverifyouhave insulin resistanceand if it’s theproblembehindyour inability to loseweight.You’llbepleasedtolearnhoweatingcleanandbalancedfoodshelpyouloseweightifyouareinsulinresistant.You’llalsolearnhowtocombinecertainfoodstohelpyouloseweightandavoidfoodsthatwillcauseyoutogain weight. You’ll see improvements in other health-related issues,includingtheloweringofhighbloodpressureandhighcholesterolaswell.

Insulin resistance, also known as metabolic syndrome, prediabetes, orsyndrome X, is a genetic condition that makes it difficult for you to loseweightbecauseyourbodyoverreactstofoodsthatarehighincarbohydrates.As a certified nutritionist, I have a great understanding of the science offoods andhow foods affect our ability to lose or gainweight. Since I alsosuffer from insulin resistance, I am personally knowledgeable as to whichfoodsaggravatemyconditionandcausemetogainweightandfeelsluggishand tired. How you eat and what foods you combine are essential tomanaginginsulinresistanceandmaintainingpermanentweightloss.

Each timeyoueat ahigh-carbohydrate foodor sugar, yourblood sugarlevelsrise,andinresponse,yourbodyreleasesinsulintogetridoftheexcessblood sugar.However, themore your pancreas secretes insulin to controlbloodsugar,thelesssensitiveorresponsiveyourbodybecomestoinsulin.Inotherwords,yourbodybecomesresistanttoinsulin.Sothen,yourbodyhastosecreteevenmore insulin to loweryourbloodsugar levels.Thiscreatesinsulinresistance.

Pure sugars, suchas sucroseandhigh-fructosecornsyrups,aredigestedvery quickly, which leads to a rapid increase in blood sugar levels.Additionally, certain carbohydrates, such as breads, bagels, muffins, pizza,pasta,andpotatoes,arealsodigestedquickly.Whenbloodsugar levelsriseveryquickly,thebodyrespondswithasurgeofinsulin.Thissurgeleadstoexcess fat storage in the body while alsomaking you hungrier due to theextremeupsanddownsinglucoseandinsulinlevels.

If you are insulin-resistant and eat high-carbohydrate foods, you willproduceuptofourtimesmoreinsulinthannormaljusttobeabletobringyourbloodglucoselevelsbacktonormal,healthylevels.Iwasnotsurprisedto learn that the body can begin storing fat in as little as two hours aftereatingahigh-carbohydratemealorfood,asIhadoftenfeltthatafteralargepastadinner,Ihadgainedoneortwopoundsbymorning.ThegoodnewsabouttheDHEMMSystemisthatIteachyouhowtoeatcleanandbalancedfoods to keep your insulin levels from spiking so that you can loseweightandstayslim.

WhatCausesInsulinResistance?Some people have higher-than-normal insulin levels and others do not.People who have higher-than-normal insulin levels are considered insulinresistant.Thisconditioncausestheirbodytooverreacttocarbohydratesbycausing higher-than-normal insulin spikes, causing them to get fat fasterthanpeoplewhodon’t have insulin resistance.Thedifficult part is that asyour body begins to store fat, you become even more insulin resistant,resultinginevenmoreweightgain.

Peoplewhoconsumeagreatdealofrefined,starchycarbohydrates,suchasbreads,muffins,pasta,potatoes,noodles,andbagels,andsweets,suchascakes, pies, pastries, sodas, sweetened juice, and sugary cereals, have anincreasedriskofdevelopinginsulinresistance.Allofthesefoodscausebloodsugar levels to rise and fall rapidly, causing the body to secretemore andmoreinsulintolowerbloodsugarlevels.

Certain other substances also increase insulin levels, such as caffeine,artificialsweeteners,andnicotine.Youmaythinkthatyourdietsodawithanartificial sweetener is relativelyharmlessbecause ithasnocaloriesandwillnot raise blood glucose levels, but it will cause insulin levels to rise,contributingtoyourinsulinresistancesymptoms.Ourgoalistoavoidspikesinbloodsugar,whichtriggerinsulinreleaseandleadtothestoringoffat!

InsulinResistanceSelf-AssessmentQuizTodetermineifyoumayhaveinsulinresistance,youcanbeginbytakingthequizbelow.Putachecknexttoeveryquestionforwhichyouansweryes.

PhysicalClues

■Areyouatleastthirtypoundsormoreoverweight?

■Doyougainweighteventhoughyoueatsmallportionsizesandsmallamountsoffood?

■Doyouhavebellyfat,apotbelly,lovehandles,orweightgainaroundyourwaist?

■Isyourwaistmeasurementmorethanfortyinchesformenormorethanthirty-fiveinchesforwomen?

■AreyouofAfricanAmerican,Hispanic,NativeAmerican,orAsianancestry?

■Doyouneedtourinatefrequently?

■Doyouexperiencefrequentheartburnoracidreflux?

■Doyouhaveskintags,whicharesmall,painlessskingrowthsonyourchest,neck,breastarea,groinarea,orunderarms?

■Doyouhavelittletonophysicalactivityonmostdays?

EmotionalandMentalClues

■Doyoufeeltiredaftereating,especiallyintheafternoon,perhapsevenfeelingtheneedforanap?

■Doyouexperiencejitteriness,moodiness,orheadachesthatgoawayonceyoueat?

■Doyouexperiencefoggythinkingordifficultythinkingorconcentratingattimes?

■Doyoufeeladdictedtosodas,candy,andjunkfood?

■Doyoufeelyoueatoutofboredom?

■Doyoufeelthatyouhavenowillpowerwhenitcomestoeatingordieting?

EatingandDietClues

■Doyoucravesweetsandcarbohydrates,suchaspastasandbreads?

■Doyoucravesnacksthataresaltyandcrunchy?

■Forbreakfast,doyouofteneatbagels,croissants,ordonutsandcoffee?

■Doyoueatsnacksfrequently,particularlywhilewatchingTV?

■Doyoudrinksodasorsweetenedfruitjuiceeveryday?

■Doyoudrinkbeerorliquoratleasttwiceaweek?

■Doyoueatfastfoodsatleasttwiceperweek?

HealthorMedicalClues

■Doyouhaveafamilyhistoryofdiabetes,highcholesterol,highbloodpressure,heartdisease,stroke,orobesityoroverweightproblems?

■Haveyoubeendiagnosedwitheithertype-2diabetesorhypoglycemia?

■Ifyouarediabetic,doyoutakeaprescriptiondrugtoreduceyourbloodsugarlevels?

■Haveyoubeendiagnosedwithabloodclotinyourbrain,legs,orlungs?

■Haveyoubeendiagnosedwithhighuricacidorgout?

■Didyougrowuparoundsmokersandsecondhandsmoke?

■Ifyou’reawoman,haveyoubeendiagnosedwithirregularmenstrualperiodsorpolycysticovarysyndrome?

If you havemarked a check beside fifteen ormore questions, then youlikely have insulin resistance. Additionally, themore checks you have, themore likely you are to be affected by this condition. To understandadditionalmethods fordiagnosing insulin resistance,please see the sectionbelow.

MethodstoDiagnoseInsulinResistance

Todaythereisnotaconsensusamongthemedicalcommunityaroundthebest method to diagnose insulin resistance. However, there are a few

practical tests thathavebeenused tohelpdetermine if someone is insulinresistant.Theyincludethefollowing:

•Waist-circumferencemeasurements.Thismethod is very easy todo.Youjust use a tape measure to measure your waist circumference. Forwomen, waist measurements of more than thirty-five inches, and formen,more than forty inches, strongly indicate that youhaveor are atriskfordevelopinginsulinresistance.

•Fastingglucoselevels.Thisisabloodtestthatissimpleandcanoftenbedone at home.This testmeasures your blood sugar level after you’vebeen fasting (not eating) for several hours.Normal blood sugar levelsarebetween80and100mg/dl.Levels thatareslightlyhigher,butnothigh enough to indicate diabetes, may indicate a condition of insulinresistance.

•HemoglobinA1C.HemoglobinA1C, also calledHbA1c, evaluates howbloodsugarhasdamagedproteinsinyourblood.Thistestwillprovideasnapshot of your average blood-glucose levels for the past six weeks.The HbA1c test has certain advantages over a fasting glucose test.Sometimeseatingalotofsugaryfoodsthedaybeforeafastingglucosetestwillthrowofftheresultsofthetest.Manypractitionerspreferthistest because the HbA1c shows average blood sugar in recent weeks,whereasa fastingglucosetest justshows itbasedonwhatapersonhaseaten recently. Your doctor can order this test for you. To interpretyourtestresults,anormalHbA1c is4.5 to5.7percent;anHbA1c lessthan 5 percent is ideal.However,many people suffering from insulinresistance or prediabetes have an HbA1c of 5.7 to 6.9 percent, anddiabeticshaveanHbA1cof7percentorhigher.

ManagingInsulinResistancebyEating“CleanandBalanced”FoodsThebadnewsisthatwecannotchangeourgeneticmakeup,andthereisnocureforinsulinresistance.However,thegoodnewsisthatinsulinresistancecan bemanaged and controlled by eating “clean and balanced foods” andthrough nutritional supplements that help glucose get inside the cells forenergy rather thanbe stored as fat in thebody.There are twonutritionalsupplements(alpha-lipoicacidandchromium)thatarediscussedinChapter

8, which improve insulin function and control your blood sugar levels.Managinginsulinresistancenotonlyhelpswithweightloss,italsopreventsnumerousotherhealthconditionsanddiseases.

It will take at least two to three months to reestablish normal insulinsensitivity so that your reaction to carbs won’t cause your body to storeexcessfat.However,mostpeoplewillexperiencesomeimprovementswithintwotothreeweeksaftermakingtheadjustmentstotheirdietandtakingthenutritionalsupplements.

What kind of improvements can you expect to experience? Loss ofweight, especially around the abdomen, improved energy, and fewercarbohydrate and sugar cravings. Additionally, you will want to get yourdoctor tomonitor your lab results every three to fourmonths, as youwilllikelyhave improvedbloodpressure andblood sugar levels.Lower insulinlevels help you lose the unwanted body fat as well as reduce your risk ofheartdiseaseanddiabetes.

Let’sdescribewhat“cleanandbalanced”foodsmean.“Clean”foodsareprimarily natural, whole, raw, or organic—foods that the body caneffectivelydigestandutilizeforenergywithoutleavingexcesswasteortoxinsin the body. “Clean” foods include lean proteins, good carbs, and healthyfats. “Balanced” foods mean that you eat protein every time you eat acarbohydrate. So, if you have carbohydrates, you want to always includeprotein.Itisaverysimplebuteffectivemethodforpreventinginsulinspikesandaidingthebodyinburningfat.

Why protein every time you eat? Protein counteracts the body’soverreaction to carbohydrates, which cause insulin spikes and fat storage.Proteinswillalsohelpyoufeelfulllongerandthushelppreventovereatingand food cravings. Protein will also help you build and maintain musclemass,andwe’velearnedthatmusclenaturallyburnsmorecaloriesthanfat.

Anotherwaytoassistwitheating“cleanandbalanced”foodsistousetheglycemic index of foods. Foods with a high glycemic response will raisebloodglucosedramatically.Foodswithahighglycemic response turn intoglucose very quickly and therefore cause a rapid rise in insulin levels.Wenowknowthathighspikesandrisesininsulinlevelscausethebodytostorefat. However, foods that cause a slower glycemic response will not causeinsulin levels to rise and are therefore better for people with insulinresistance. You can always check the glycemic index of foods by going towww.glycemicindex.com. Additionally, there are numerous books and

websites available that will list glycemic values for all types of food andbeverages. Eating “clean and balanced” foods means eating lean proteins,healthy fats, andmore low-glycemic carbs (fruits and veggies),whichhavelittleeffectonbloodsugarandinsulinlevelsandthuspreventthestorageofbodyfatandreducetheriskofdiabetesandotherhealthailments.

KeyFactorsThatKeepYourHormonesBalancedWhat causes hormonal imbalance? Toomany unhealthy foods, toomuchstress, and synthetic hormones all cause hormonal imbalances, such ashypothyroidism, leptin resistance, and insulin resistance, which all lead toweight gain. But I will give you the tools to retrain your hormones toperformoptimallysoyoucanstartlosingweightandstartfeelingbalanced,happy,andhealthy.Additionally,youmaywanttoworkwithyourdoctortorunbloodteststodetermineifyouhaveanyspecifichormonalimbalances.

Thefollowingisalistofwaystokeepyourhormonesbalanced.

•Removeexcesstoxinsfromyourbody.Theendocrinesystem,whichcontrolshormone production, is especially sensitive to toxins. When theendocrine system is “disrupted” by toxins, hormone imbalances canoccur.Thechemicalsandtoxinsintheenvironmentsendsignalstoourbodies that make them produce more or less of our hormones thannormal. These toxins, which are “endocrine disruptors,” confuse thebody, causing it to overreact to their signals, disrupting the normal,healthyfunctioningofthehormonalsystem.So,gettingridoftoxinsiskeytobalancingyourhormones.

• Incorporate healthy, whole foods into your diet.Whole, fresh, and naturalfoodsrestorethenormalfunctioningofhormones.Thesearethefoodsthat trigger your fat-burning hormones and halt your fat-storinghormones. When you give your body the foods it was designed toutilize, you support your hormones to do what they’re meant to do:make yourmetabolismwork for you, not against you.The foods thathelp restore your body’s metabolism and naturally balance yourhormones include legumes (beans); alliums (garlic, onions); berries(blackberries, blueberries, raspberries); veggies, especially dark green,leafyveggies (spinach,kale, collards);nuts and seeds (almonds,pecans,sunflowerseeds);andwholegrains(oats,barley,quinoa).

•Rebalanceyourfoodcombinations.Thisiswhereeatingproteineverytimeyou eat a carbohydrate comes into play. The right “balance” amonggoodcarbs,healthyfats,andleanproteinsallowsyoutomaintainproperbloodsugar levelsandsustainyourenergythroughoutthedaywithouthungerorcravings.Insteadofcountingcalories,you’llbeeatingbetter-quality foods more often throughout the day. I personally get witheating good food more often! The “food” in the Standard AmericanDietsimplydoesn’tgiveourhormoneswhattheyneedtostaybalanced.InChapter11, Iwill teachyouhowtoeat“cleanandbalanced” foodsthatassistinkeepingyourhormonesbalanced.

•Lower your stress levels.You learned earlier thatwhenyou are stressed,yourbodyreleasesahormonecalledcortisol,whichincreasesbelly fat.Rest, sleep,andrelaxationallplayarole in loweringthestress inyourlife. But sometimes you have to “detox” from family and friends whocause you unnecessary stress and strife. People who belittle you andmake you feel unworthy should get very little of your time. Thesepeopletriggerstressandnegativeemotionsinyourlife.Sometimestheycanjustsayhello,andyourstresslevelincreasesbecauseyouknowattheend of that interaction, you will feel low, hurt, or sad. Take steps tominimize the time you spend with these people and find ways tominimizestressinyourlife.

Chronichormonal imbalancescauseyou togainweightand feelmoodyand fatigued. You will need to detoxify and cleanse your body—and yourkitchen—of the toxic waste that causes you to get fat. You will need toprovideyourbodywithhealingfoodsthatallowyourmetabolismtoworkasa fat-burning machine instead of a fat-storing machine. When yourhormones are functioning at their optimal levels, your body is at its peakperformanceandmaintainsyourhealthy,idealweight.

CHAPTERSEVEN

SpeedUpYourMetabolism

Haveyoutriedcalorie-countingdiets,fat-freediets,small-portionsdiets,orlow-carbdietsonlytoregaineverypoundyoulostwhileonthediet?Haveyoutriedtheweight-losssupportmeetingsandsatnexttopeoplewhowerehaving successwhile you looked like you’d been cheatingwhen you reallyhadn’tbeen?

Haveyoualwaysfeltsomethingwaswrongordifferentaboutyourbody,especiallyasyou’vewatchedskinnyfriendseattwiceasmuchasyouandnotgain a pound? Well, you were probably right. A combination of factorsincludingaging,stress,hormonalchanges,andpoorfoodchoicesallcauseagradual change in metabolism. You are not lazy, and you do not lackwillpower or discipline. Your body simply responds differently to foodbecauseyouhaveasluggishmetabolism.IknowthisbecauseIhadasluggishmetabolismthatslowedinmylatethirties.Butthroughstudyingtobecomeacertifiednutritionist specializing inweightmanagement, Ibeganto learnmoreaboutmymetabolismand itseffectonmyweightgain.WhenI firststartedrapidlygainingweight,IwouldlimitwhatIate.Ieventriedtoworkoutwithatrainerbutstillgainedtentofifteenmorepounds.Icontinuedtogainweightdespitefollowingthetraditionaladviceof“eatlessandexercisemore.”Butmybodydidnotrespondtothatadvice.So,IknewIneededadifferentandnewapproach,andIneededitfast.ThankgoodnessIfoundit!

If you find it impossible to loseweight and keep it off, evenwhen youfollowallthetraditionalguidanceondietingandexercising,itisverylikelythat a sluggish metabolism is one of your problems. It is important tounderstandhowyouruniquebodymetabolizesfoodbecausethatdetermineshowfood turns intoenergyor fat inyourbody.Mostdietsdon’t factor ineachindividual’smetabolism.Theyfocusondietarychangesbutdon’tfactorinhowyourindividualmetabolismisaffectingyourweightgain.Thisiswhy

somepeoplehavegreatsuccesswithonedietbutothersgetnoresultsfromitatall.

Ifyouhaveasluggishmetabolism,yourbodywon’trespondtotraditionaldietsandweight-lossprograms.Thetraditionaldietapproachofdecreasingcalorieswon’tworkbecauseweightisdeterminedbyyourbody’sresponsetohowfoodsareprocessedormetabolizedwithinyourbody.

Anotherproblemmaybethatalotofyourweightlossondietscamenotfrom fat but rather muscle, and you needmuscle to keep yourmetabolicenginerunningeffectively.Musclecellsburnfiftytimesmorecaloriesthanfatcells.Itisimportanttoloseweightinamannerthatensuresyouwilllosefat andminimizemuscle loss,which iswhatwe focuson in theDHEMMSystem.

HowYourMetabolismAffectstheCaloriesYouBurnMetabolismiscommonlythoughttobeamatterofhowfastorslowlyyouburncalories.Weoftenhearpeoplesay,“Ican’tloseweightbecauseIhaveaslowmetabolism.” In general, that is true, but metabolism is much morecomplex. Metabolism represents all the signals and chemical reactions inyourbodythatregulateyourweightandtherateatwhichyouburncalories.A number of factors determine how your metabolism processes food andburnscalories,includingenvironment,age,foodquality,stresslevels,genes,and physical activity. Aging, in particular, has a noticeable impact onmetabolism,duetochangesinhormonebalance.Onceyouunderstandwhatcontrols your metabolism, you will be able to make changes that willautomatically turn your body into a fat-burningmachine.When you stopfocusingonlosingweightandinsteadonrestoringyourbodytoitsoptimalperformancelevel,theweightlosshappenseffortlesslyandautomatically.

Someone with a high metabolic rate is able to burn calories moreefficientlythansomeonewithaslowermetabolicrate.Anycaloriesthatarenotburnedgetconvertedtofat.Let’stakealookatthethreemaintypesofcalorieburnthathappenthroughoutyourday.

Calorieburn#1.Themajorityofthecalorieburncomesfromyourbasalor restingmetabolism, whichmeans you burn calories while you’re doingabsolutely nothing at all. Yes, 60 to 80 percent of your daily calories areburned up by just doing nothing.Whether it’s watching TV, sitting in ameeting at work, or sleeping, you are continuing to burn calories. Thereasonisthatyourbodyisalwaysinaconstantstateofmotion.Yourheartis

beating,bloodispumpingthroughyourveins,andyourlungsarebreathing.This is another reason I say that exercise is not that important to losingweight. Exercise is important for cardio health, but the calories you burnfrom exercise don’t account for the majority of caloric burn happeningthroughoutthedaywhiledoingabsolutelynothing(yourbasalmetabolism).The calories you burn during your one hour at the gym are relativelyinsignificantcomparedtoallthecaloriesyouburnduringtheothertwenty-threehoursintheday.It’smoreproductivetofocusonnaturallyincreasingtherateofyourrestingmetabolism—i.e.,yourcaloricburnthroughouttheday.

Calorie burn #2. The effect of simply eating and digesting your foodaccounts for about 10 to 15 percent of the calories you burn each day.Studies have shown that during the eating process, your metabolismincreases by asmuch as 30percent, and this effect lasts up to threehoursafter youhave finished eating.Howmuch caloric burnoccurs dependsonthe type of food you eat.More caloric burn is used to digest protein (25calories burned for every 100 calories consumed) than to digest fats andcarbohydrates (about 10 to 15 calories burned for every 100 caloriesconsumed). That’s why the DHEMM System calls for an appropriateamountoflean,healthyprotein.

Calorieburn#3.About10to15percentofyourcalorieburncomesfromincreasingyourheartrate,strengtheningyourmuscles,orphysicalactivity,even lightphysicalactivity, suchaswalkingup the stairs. In theDHEMMSystem, we will discuss ways to “get moving” so that you become morephysically active throughout each day even if you don’t go to the gym orworkout.

HowtoAvoidSlowingYourMetabolismOne of the greatestmyths aboutweight loss is that for some people, it ishardertoloseweightbecausetheyhaveageneticallyslowmetabolism.Butscientificresearchshowsthatthisissimplynottrue.Yourmetabolicrateisnot fixed for life, and, in fact, it can and will change throughout yourlifetime.

Yo-yodietingwillalteryourmetabolismfortheworseandmakeitmoredifficulttoloseweightinthelongterm.Someofyouwhoareconstantlyondiets have probably begun to slow your metabolism unknowingly. Here’showthishashappened:Whensomeonegoesonadiet,thebodynoticesthat

it isnotgettingasmuchfoodas itusedtooras itneedsto,so inordertoconserveenergy,thebodyslowsitsmetabolicrate.Italsobeginsstoringfatreservestoensurethatitwillhaveenoughenergythroughouttheday.

Another problem with endless dieting is that you begin to lose leanmusclemass,which controls yourmetabolic rate andhelps youburnbodyfat.Whenthebodyisn’tgettingenoughfoodfromthediet,itmustconserveenergy, so the bodybegins to “eat itself” to get the extra energy it needs.Thus, in addition to slowing your metabolism, you also may be actuallylosingmusclemass.

Instead of dieting and eating less, you actually want to eatmore whenyou’rehungry,which formost people is every three to fourhours.Eatingeverythreetofourhourssignalsyourbodythatyouhaveplentyoffoodandenergy to fuel thebody throughout theday, causing thebody to speedupmetabolismtoallowtheenergytobeusedmostefficiently.

Yourmetabolismwill naturally slow as you age. It’s true!Yourmetabolismdoes slow down with age. Starting at about age twenty-five, the averageperson’smetabolismdeclinesbetween5and10percentperdecade.Soyouwill have to work harder and bemore deliberate about speeding up yourmetabolismasyouage.

Ifyou’re likemeandover forty,youprobablyhaveblamedyourweightgainonyoursloworsluggishmetabolism.Well,youarecorrectbecauseasyou age, your metabolism tends to slow down. Thus, if your restingmetabolic rate is, say,1,200caloriesperdayat age forty, itwillbearound1,140atage fifty.Soafter forty,youmayhave tomakedietaryor lifestylechangesjusttomaintainyourcurrentweight.

Compounding things is the reality that, asweage, lifegetsmorehecticandfast-paced,especiallyifweworkorhavechildrenoragingparents.Thiscauses us to eat on the run,whichmeans eating fast foods or less healthyfoodsbecausethat’sallwehavetimefor.

TwelveWaystoBoostYourMetabolismAs I said earlier, you definitely have the ability to speed up or slowdownyourmetabolism.Becauseeveryone’sbodyisdifferent,someofthemethodstospeedupyourmetabolismwillworkextremelywell,whileothersnotsowell.Iknowforme,drinkinggreenteagivesmeaverynoticeableboostinmymetabolismbecauseInotonlyburnfat,Ialsonoticelesscelluliteaswell.Pay close attention to your body andhow it responds to eachmetabolism

booster.Youwillwant to incorporateasmanymetabolismboostersasyoucan,butit’sbesttonottrythemallatthesametimesothatyoucanfigureoutwhichonesareworkingwellandwhichonesnotsowell.Thenyoucancontinuewiththemosteffectivemethodsonaconsistent,regularbasis.

Here are twelve easy ways to boost your metabolism to burn morecalories:

1.Juststandup.AstudybyUniversityofMissouriresearchersdiscoveredthat inactivity (four hours or more) causes a near shutdown of anenzyme thatmetabolizes fat and cholesterol.This causes you to storemore fat as opposed to the body burning fat. If you are going to besittingforlongperiodsoftime,besuretostanduponceinawhileand,ifpossible,simplywalkaroundtheroom.

2.Eatbreakfast.Haveaheartybreakfasttorevupyourmetabolismfortheday.Eatingahigh-proteinbreakfastwakesupyourliverandkicksyourmetabolism into gear. A high-protein breakfast can increase yourmetabolic rate by 30 percent for up to twelve hours, which is thecalorie-burningequivalentofathree-tofive-milejog.Itisimportanttofeedyourbodyeverythreeto fourhoursandnotskipanymeals.Youespecially don’t want to skip breakfast. When you skip breakfast, itmeans your body goeswithout fuel for about fifteen hours, includingtheovernighthours.This causes it to automatically store fat over thenext twenty-four hours because it thinks it’s in starvation mode or adeprivedstate.

3.Eatmore frequently.The goal is to not letmore than four hours passwithout ameal or snack.Yes, ironically, it is important to eat to loseweight! The number of times you eat is important to keep yourmetabolismrevvedup.Everytimeyoueat,youhavetoburncaloriestodigestyour food, soeating increasesyourmetabolic rate.Whenmorethanfivehourspasswithouteating,yourbodyautomaticallylowersitsmetabolicrate.Incontrast,byeatingmealsandsnacksthroughouttheday,yourbodystaysatasteadymetabolicburnratethathelpsyouburncalories and fat all day.Remember,we are eating every three or fourhoursbecauseeatinglesswillslowyourmetabolism.Itsendsasignaltoyourbodythatitisstarvinganddeprived,causingthebodytorespondbyslowingthemetabolicrateandholdingontoexistingfatreservesinthebody.So,eatmore.Yes,youcandothat!

4.Don’teatrightbeforegoingtobed.Eatingbeforebedisaguaranteedwayto slow yourmetabolism andgainweight.The easy solution is to eatdinnerandgiveyourselfatleasttwotothreehoursafteryoueatbeforeyougotosleep.Youmayevenwanttoeatmore lightlyatdinnerandtheheaviestatbreakfast.Gettingmoreofyourenergyfromyourfoodearlierinthedayhelpsyouloseandmaintainweightlossbecauseyourbodycanburnfat throughout theentireday.Thefat-burningsystemsinthebodyslow,rest,andrepairatnightwhileyou’resleeping.

5.Get as much sleep as you need. One of my favorite ways to boost mymetabolism is to get a full eight hours of sleep.When you don’t getenoughsleep,yourenergy is lowthroughout theday.Whenthebodyfeelstiredfromalackofsleep,itseekstoincreaseenergybyconsumingfood,causingyou tocravemore sugar, salt, and fats. In late2004, forexample,researchersshowedastrongconnectionbetweensleepandtheability to lose weight; the more one sleeps, the better the body canregulate the chemicals that controlhunger andappetite.Oneof thesehormonesisleptin,whichisresponsiblefortellingyourbrainthatyouarefull.Whenfunctioningnormally,itinducesfatburningandreducesfatstorage.

6.Getridoftoxins.Toxinscanaffectyourabilitytoloseweightbyslowingdownyourmetabolismanddecreasingyourabilitytoburnfat.Astoxinscirculate in the body, namely the blood, it slows down your restingmetabolicrate.Inastudyin1971,theUniversityofNevada’sDivisionof Biochemistry determined that chemical toxins weakened a specialcoenzyme that the body needs to burn fat by 20 percent. Toxins(pesticides, food additives, herbicides) interfere with the body’s fat-burningprocessandmakeithardertolosefat.

7.Drinkmore coldwater.German researchers found that if youdrink sixcups of coldwater a day, it can raise restingmetabolismby about 50caloriesdaily,whichinayearcanhelpyoutoshedaboutfivepounds.This is because it takesmorework for the body to heat thewater toyour body temperature. This is a small thing that can help you loseweightwithverylittleeffort.TheGermanresearchersalsosuggestthatfor up to 90 minutes after drinking cold water, you will keep yourmetabolism boosted by as much as 24 percent over your averagemetabolicrate.

8. Drink caffeinated coffee or tea. Caffeine is a central nervous systemstimulantandcanspeedupyourmetabolismby5 to8percent,whichhelpstoburnabout100to175caloriesaday.Thisdoesnotmeanyoushould overdo it and drink several cups of coffee.Having one cup ofcoffee is sufficient, but toomany cupsof coffee canhave adverse sideeffects. Additionally, green tea, my favorite metabolism booster, isfoundtoprovidemanyhealthbenefitstothebody.

9.Build leanmuscle.Asyougetolder,youwillwanttomaintainasmuchmusclemass as possible. If you losemusclemass, yourmetabolic ratewillbegintoslow,andyou’llburnfewercalories.Infact,onepoundoffatburnsabouttwocaloriesadaytomaintainitself,whereasonepoundofleanmusclemassburnsthirtytofiftycaloriesadaytomaintainitself.Sojustbymaintainingmoremusclemass,youwillburnmorecaloriesthroughout the day and keep yourmetabolism revved up. Putting onjust five to tenpoundsof leanmusclemasswill speedupyour restingmetabolismsoyouwillburnmorecaloriesevenwhenyou’reresting.

10.Eatmorefiber.Researchshowsthatfibercanincreaseyourfatburningby asmuch as 30 percent. Aim for about 30 grams per day, througheitherfiber-richfoodsorfibersupplements.Infact,there’sevenadietwhosefocusissolelyonincreasingdailyfiberintakeasamethodtoloseweight.

11.Get moving. Physical activity of any kind speeds up metabolism, andaerobic exercise gives it a significant boost. Also, the higher theintensityoftheaerobicexercise,themoreitwillhelpyourmetabolismremainelevatedforanextendedperiodoftime,sothatyoucontinuetoburncaloriesevenafteryouhave stoppedexercising. InChapter12, Idiscusswaysto“getmoving”evenifyoudon’tgotothegym.

12.Spiceitup.Onestudyshowedthathotorspicypeppers(chiliorcayennepeppers) caused a temporary metabolism boost of about 23 percent.Some people have even purchased cayenne pepper capsules tosupplement spicy pepper into their diet daily just to boost theirmetabolism.

FoodsThatSpeedUpMetabolism

Certainfoodsareespeciallyeffectiveinspeedingupmetabolism.Theydosoinoneofthreeways:byhelpingtomaintainhormonalbalance;byreducinginsulinlevels,whichcontrolfatstorage;andbyincreasingmusclemass(viaprotein), as muscle burns more calories than fat. These “magic” foodsinclude:

•Wheyorriceproteinpowder.Wheyprotein,whichcomesfromcow’smilk,isacompletehigh-qualityproteinthatspeedsupmetabolism.Ifyouareavegetarian,youcanusericeproteintoaccomplishthesamething.

•Nutsandseeds.Nutsandseedsprovidehealthyfatsthatraisethebody’smetabolism.

• Green tea. Studies have shown that green tea is one of the bestmetabolismboostersyoucandrink.

• Beans. Beans are loaded with fiber, which helps you feel full longer,preventingcravingsandbinges.

•Berries.Berriesarepackedwithantioxidantsandkeepyourmetabolismgoingstrong.Eatthemfreshorfrozen.

•Cayennepepper.Cayennepepperisknownasafatburnerbecauseitfiresupyourmetabolism.Itheatsupthebody,andthebodyburnscalorieswhenitcoolsitselfdown.

•Greensmoothies.Ablendofgreenleafyvegetables,fruits,andwater.

• Vegetables. Vegetables contain fiber, vitamins, and many essentialnutrientsthathelpkeepmetabolismelevated.

•Whole grain cereals. Cereals such as oatmeal boost the metabolism bykeepinginsulinlevelslowafteryoueat.Ifyousecretetoomuchinsulin,itresultsinthestorageofbodyfat,whichslowsdownyourmetabolism.

•Lean beef, pork, chicken, and turkey.These are all good sources of leanprotein.Themoreproteinyoueat,theharderyourbodyhastoworktodigestit,resultinginmorecaloriesburnedduringtheeatingprocess.

• Salmon, tuna, and sardines. These fish contain omega-3 fatty acids.Frenchresearchersfoundthatmenwhoreplaced6gramsoffatintheirdietswith 6 gramsof fishoil (omega-3 fatty acids)were able to boosttheir metabolisms and lose an average of two pounds in just twelve

weeks.WildPacific salmon, in particular, is loadedwith omega-3 fatsandisaveryhealthyfish.

Onceyoubegintoboostyourmetabolism,theweightwillcomeoffandstay off permanently.Not only that, but your healthwill improve aswell.Youcanlearnhowyourbodyworksandhowtospeedupyourmetabolismsoyouburnmorecaloriesandfatthroughouteachday.You’lllearnhowtogetenergyfromyourfoodstosustainyoualldayandkeepyourmetabolismrevvedup.Weight-relatedhealthproblemswilldiminishand,insomecases,evendisappear.

CHAPTEREIGHT

EatFoodsThatMakeYouThin

Whenyoueatfoodsthatareprimarilynatural,whole,raw,ororganic,yourbody can more effectively deal with digesting and utilizing these foods.Healthy foods are recognizable by the body and can be broken down,whereas unnatural foods and ingredients cannot be broken down andwillactually cause weight gain, premature aging, and other ailments. Thehealthiestfoodsarethosethataretheeasiestforthebodytodigest—theyareeffectivelybrokendown andutilized and leave littlewasteor toxins in thebody.Inthischapter,wewilldiscussthefollowing:

•Thethreefoundationfoods

•Fiber

•Beverages

•Nutritionalsupplements

Youhaveprobablyheardalotabouttheneedtoeat“wholefoods.”Whatarewholefoods?Wholefoodsarefoodsthatarefreshandunprocessedandremain almost exactly in the form that theywere found in nature.Wholefoodsincludebeans,vegetables,wholegrains,fruits,nuts,andseeds.Aswestatedearlier,thequickeryourbodyisabletobreakdownanddigestfood,the lesswastematter it leavesbehind that eventually turns into fat cells inthebody.Additionally, the longer it takes thebody tobreakdownfood todigestit,thelongeryou’llfeelfullandsatisfiedthroughouttheday.

You also hear a lot about organic foods, which are free from chemicalpreservatives,additives,hormones,pesticides,andantibiotics.Freshorganicfoods are far less toxic than highly processed and packaged/frozen foods.Organicfoodssupportgoodhealthandhelpyoumaintainyouridealweightaswell asdetoxify thebody.Freshorganic fruits, vegetables,wholegrains,and meats are best for you. Frozen fruits and vegetables retain many

vitamins and often don’t contain as many preservatives as packaged andcannedfoods,buttheylackvitalenzymesneededforthebodytodigestthemproperly.Frozendinnersandcanned,boxed,andinstantfoodsaretheleasthealthy options because they often contain sugar, salt, preservatives, andunhealthyfats.

TheThreeFoundationFoodsforHealthyEatingThe three foundation foods for the DHEMM System are lean proteins,good carbohydrates (carbs), and healthy fats. What you eat is the mostimportant factor in losingweight.You cando all the exercising youwant,butifyoudonotfeedyourbodythenecessaryfoodswiththerightnutrients,thenyouwillhinderyourprogresstowardyourweight-lossgoals.Knowingwhattoeatisessentialtostayingslim.Eatingahealthy,well-balancedmealwith leanproteins,goodcarbohydrates, andhealthy fatswillhelpyou loseweightandkeepitoff.

WhatIhavelearnedfromcounselingmyclientsisthatmostpeopledon’tknowthedifferencesbetweenproteins,carbohydrates,andfats.Forinstance,many people don’t know that fruits and vegetables are carbohydrates. It’simportant foryou tostart to thinkofall foodsaseitherproteins,carbs,orfats.Thisinformationiscriticaltomanagingyourweightlongtermbecauseeachtypeoffoodhasdifferenthormonalimpactsaffectingweightgain.

• Lean proteins. One of the most effective nutrients for speeding upmetabolismandbuildingmuscle in thebody isprotein.Proteinbooststhecaloricburnwhileitisbeingdigestedandhelpstobuildmusclethatalso helps burn calories. Examples of lean proteins include eggs, fish,leanpoultry,orleanbeef(preferablyorganicandgrass-fedorfree-rangemeat).

•Goodcarbs.Carbohydrates,particularlythosefoundintheirnaturalform,containmostof theessentialnutrients thatkeepyouhealthy,giveyouenergy, and turn up your metabolism. Examples include fruit,vegetables,wholegrains,beans,nuts,andseeds.

•Healthy fats.Healthy fats are the good fats—those that have omega-3fattyacidsthathelpspeedupyourmetabolismandhelpyourbodyburnfatmorequickly.Examples includefishoil;extra-virginoliveoil;cold-

pressedplantoils,suchasgrapeseedoilandsesameoil;nutsandseeds;andcoconut.

LeanProteinsEveryoneofyourbodyparts,includingyourblood,skin,organs,enzymes,andmuscles,requiresprotein.High-proteinfoodsareextremelyeffectiveforspeedingupmetabolismnaturally.AsIexplainedearlier,thebodyusesmorecaloriestodigestproteinthanitdoestodigestcarbsorfat.Accordingtoa2006 Journal of Clinical Nutrition study, consuming nearly a third of yourdailycaloriesasleanproteinwillincreaseyourmetabolismnotonlyduringtheday,butalsowhenyou’resleeping.

Additionally, consumingenoughproteinhelpsyoupreserve leanmusclemass,andthemoreleanmuscleyouhave,themorecaloriesyouburn,evenat rest. Eating protein balances your blood-sugar levels so you don’t getspikesinenergy.Italsohelpstheliverstaymetabolicallyactive,especiallyifyoueatitatbreakfast,asthishelpsprovideastablebaseforenergy,mood,and blood sugar throughout the day and evening. For this reason, eatingproteinatbreakfastwillhelpyouifyoutendtocrashintheafternoon.

When choosing protein, youmust understand that not all proteins arecreatedequal.Youwanttobesureyou’reeatinghigh-quality,leanproteinsthat have the essential amino acids required to grow, build, andmaintainmusclemass,enablingyourbodytoburnmorecaloriesthroughouttheday.

Nowthatweknowthatproteincanhelpyoulosethoseunwantedpounds,it’s importanttoeattherightamountandtherightkindofproteinstogetthe health benefits. An average person requires about 50 to 70 grams ofprotein eachday.Five to eight servingsof leanprotein foods shouldmeetthis need. Although a detailed list of lean protein options is provided inChapter 11, here are some guidelines for selecting good sources of leanprotein.

Fish

Fishisoneofthehealthiestsourcesofleanproteinbecauseitislowerinsaturated fat than beef or poultry.Good fish choices includewild salmon,tuna,andsardines.Salmonisextremelyhealthyandisagoodfoodtoeatifyouwanttoshedexcessweight.Ithasanabundanceofhealthyomega-3fats,whichencouragefatburning.Ifyouhaveachoiceofsalmon,alwayspickthe

wild-caughtkindinsteadofthecheaperfarmedsalmon.ThemostabundantsourceofwildsalmonisfoundinAlaska,butCanada,California,andafewother states offer it as well. Although both wild and farmed salmon haveequivalent levels of omega-3s, compared towild salmon, farmed salmon ishigher in toxins and other chemicals. Wild salmon also is richer inastaxanthin,averypotentantioxidant,anti-inflammatorynutrientpopularinthe anti-aging industry. Most farmed salmon is fed synthetic astaxanthin,which is inferior to the natural formof this nutrient.Many chefs also usewildsalmonbecauseofitssuperiorflavorandtexture.Trytoeatsalmonatleasttwiceaweek.

Poultry

Boneless,skinlesschickenorturkeybreastmeatisideal.Becausetheskinisloadedwithsaturatedfat,besuretoremoveitbeforecooking.Iknowtheskin adds flavor, but it also adds fat and calories.When choosing poultry,choose white-meat turkey and chicken as often as possible; it is lower incalories than dark meat. The best ways to prepare poultry are roasting,grilling,orbaking.Avoidfryingbecausethataddscalories.

Beef

Justbecauseyou’rewatchingyourfatandcalorieintakedoesn’tmeanyouhavetogiveupbeefaltogether.Ifyoubuygroundbeef,getthekindthatis90percent leanorhigher.The labelon thepackage shouldread“lean”or“extra lean.”Choose“choice”or“select”sirloin, flank, topround,Londonbroil,orchuck,whichareusuallyleanercutsofmeat.Avoidmeatsthatsay“prime”—theseareflavorfulbutabitmorefatty.

Ingeneral,youdon’twant toeat toomuchredmeatonaweeklybasis;however,ifyoudochoosetoeatredmeats,atleastbuymeatfromgrass-fedratherthangrain-fedanimals.Therancherswhorunfeedlotstypicallyfeedgrain to their livestock because it’s cheaper andmakes their animals fatterandheavier,butthemeatfromtheseanimalsislessnutritiousthanthatfromgrass-fed animals. Furthermore, grain-fed cattle often have synthetichormones,antibiotics,andotheradditivesthatarepasseddowntouswhenwe eat theirmeat. In general,meat fromgrass-fed animals is lower in fat,cholesterol,andcalories.Ofcourse,mostsupermarketmeatsarefromgrain-fed animals, so youmay have to go to aWhole Foods or natural grocerystoretofindthehealthierkind.Ifyouarebuyingpoultryoreggs,you’llalso

want to look for the meat (and eggs) of free-range rather than grain-fedanimals.

Thefollowinghealthbenefits,accordingtoJoRobinson,authorofWhyGrassfedIsBest,arederivedfromeatingmeatsfromgrass-fedasopposedtograin-fedcattle:

•A6-ouncesteakfromagrass-fedsteerhasalmost100fewercaloriesthanonefromagrain-fedanimal.

•Meatfromgrass-fedanimalshashalfthesaturatedfatofthatfromgrain-fedanimals.

•Meatfromgrass-fedanimalshastwotosixtimesmoreomega-3fats(healthyfats)thanthatfromgrain-fedanimals.

Beans

Beans, lentils, andpeas are alsogood leanprotein sources andhave theaddedbenefitofbeinghighinfiber.Theproteinandfibercontentofbeans,peas, and lentilswillhelpyou feel full longer andpreventovereating.Youcouldeasilyaddthemtosalads,chili,orsoups.Beansandlegumesarealsocarbohydratesbutarenotasquicklydigestedasmostothercarbohydrates,sotheyfunctionmorelikehigh-proteinfoodsources.

Eggs

Eggsreceivedbadpressformanyyearsduetocholesterolconcerns,buteggscanbeincludedinanyhealthydiet.Ifyoudohavecholesterolconcerns,justavoidtheyolks,whichcontainallofthefatandcholesterol.Eggwhitesareagoodhigh-protein,low-cholesterolchoice.Anomeletmadefromoneyolkandtwoeggwhiteshardlytastesanydifferentfromonemadefromtwoentireeggs—anditislowerinfatandcholesterol.

As I’ll discuss in the next chapter, I am not a fan of dairy products.However,ifyoudochoosetoeatordrinkdairyproducts,theyshouldbefat-free or low-fat with no added sugar. This makes unsweetened low-fat ornonfatyogurtorcottagecheeseagoodproteinfoodsource.

GoodCarbsCarbohydratesconstitutethebiggestgroupoffoodsweeat.Thosefoundintheirnaturalformcontainmostoftheessentialnutrientsthatgiveusenergy

and fuelourbody throughout theday.Foods like sugar,whitebreads,andwhite pasta have given carbs a bad rap. But theworld of carbs is actuallymuch broader than this. Carbohydrates supply vitamins and minerals,particularly thiamin, niacin, and the powerful antioxidant vitaminE.Theyare also important sources of fiber, which is an essential nutrient forcontrolling appetite and making you feel full longer. In short, your bodyneeds carbohydrates not only for energy but also to make serotonin, animportant brain chemical that tells you when you are full and no longerhungry.

Unfortunately,mostof thecarbs thatAmericanseatarethe“badcarbs”foundincandy,sweets,junkfoods,sodas,fruitjuice,sugarycereals,breads,rice,andpasta.Theproblemwith“badcarbs”isthattheydon’tmetabolizein our bodies properly, causing insulin spikes, which eventually lead toinsulinresistance,causingfatstorageinthebody.

But did you know fruits and vegetables are also carbohydrates? Nuts,seeds,beans,andwholegrainsarealsocarbs.Theseareall“good”carbs,andifyouwanttobethinandhealthy,youmustincludethese“good”carbsinyourdiet.

The “good” carbs contain very important ingredients necessary foroptimalhealthandshouldbeabigpartofyourdiet.Theseinclude:

•Nutsandseeds

•Wholegrains

•Beans

•Fruits

•Vegetables

Nutsandseeds.Ifyouaretryingtoloseweight,addnutsandseedstoyourdiet.Nutsandseedsprovideenergyandbuildstaminabecausetheyaresuchapowerhouseofnutrients.Studieshaveshownthatsomenutsandseedsinyour diet actually aids in appetite suppression and weight loss. You don’twanttoeatanentirebagofnutsandseedsbecausetheyarecalorie-rich,sodon’t overeat.Organic, raw nuts and seeds are a better nutritional choicethanroastednuts,whichtypicallyareheavywithaddedoilsandsalt.Afewchoicesofnuts and seeds include almonds,Brazilnuts, pinenuts,walnuts,macadamianuts,sesameseeds,andsunflowerseeds.

Whole grains. Although whole grains have been recommended because

theyarehighinfiberandrichinvitaminEandBcomplex,arecentHarvardstudypublishedintheJournalofClinicalNutritionshowedthatwholegrainsalso help you loseweight and preventweight gain.TheHarvard researchconcluded that women who eat the most whole grains have a 49 percentlower risk of gaining weight and a much lower risk of developing heartdiseaseanddiabetes.Thisresearchprovedthatwomencanlosemoreweightandmaintaintheirweightlossbetterthanthosewhoeatalesseramountofwhole grains. When you look for whole grains, search for the leastprocessed,100percentwholegraincereals,breads,andpasta.Asanexample,whenyoueatoatmeal(awholegrainsource),besureitisrolledoatsoroatflakes rather than the instant variety of oatmeals that have added sugar.Healthy whole grain options include barley, oats, bulgur, corn, millet,quinoa,brownrice,wholewheat,andbuckwheat.

Beans. There are many different kinds of beans, including black beans,lentils,redkidneybeans,pintobeans,splitpeas,chickpeas(garbanzobeans),lima beans, and butter beans. If eating beans gives you gas, you cansignificantly reduce that problem by soaking the beans overnight andpouringoutthesoakedwaterbeforecooking.

Fruits. Fruits provide tremendous health benefits to our bodies bysupplyingvitalaminoacids,minerals,andvitamins.Fruitbreaksdownfasterthan any other food in our system, leaving us fueled and energized; andbecauseitisahighlycleansingfood,itleavesnotoxicresidueinthebody.Infact,fruitdissolvestoxicsubstancesandcleansesourtissues,eveneliminatingoldtoxicresidueinourbodies.Inshort,fruitisthemostlife-enhancingfoodyoucaneat.Fruitsarecarbohydratesthatarehighinfiberandwater.Somehealthy fruits include blueberries, apples, grapefruit, kiwi, cantaloupe,papaya,blackberries,cherries,andgrapes.

Vegetables. In order to be lean, strong, and healthy, you must eatvegetableseveryday.Studieshaveshownthatthosewhoeatalargevarietyofvegetableshavethe leastamountofbodyfat.Green leafyvegetablesareespecially importantbecausetheyare lowincalories,rich innutrients,andvery high in fiber. This category of vegetables includes kale, spinach,collards, turnip greens,mustard greens, and beet greens.Other vegetablesinclude asparagus, broccoli, carrots, eggplant, celery, peppers, cabbage,cauliflower,Brusselssprouts,andradishes.Ifyouaretryingto loseweight,youshouldlimityourintakeofstarchyvegetables,suchaspotatoesandcorn,as they are higher in calories. Starchy vegetables are also high on the

glycemicindex,whichmeanstheygetabsorbedintothebloodstreamrapidlyandcauseasurgeininsulinlevels,leadingtoexcessfatstorageinthebody.Whenyoureachyourdesiredweightandyourweightbecomesmorestable,youcanbegintoaddthemorestarchyvegetablestoyourmeals.

Youshouldeatasmanyfruitsandvegetablesaspossible.Agreatwaytominimize weight gain is to make sure you eat fresh, high-quality, ideallyorganic fruits and vegetables. One simple way to boost your fruit andvegetableintakeistojuicethemordrinkagreendrinkdaily.Agreendrink,whichwe’ll discuss later in this chapter, gives you the equivalent of aboutfiveservingsofvegetablesinonedrink.Irecommendthisatleastonceadayin the morning. I strongly believe that eating vegetables raw, juicingvegetables,orconsuminggreendrinksiskeytobeingslim,radiant,healthy,andenergetic.

Buy organic fruits and veggies whenever possible. Certain fruits andveggies, such as strawberries, peaches, pears, nectarines, cherries, grapes,apples,bellpeppers,carrots,celery,andgreens(suchaskaleandlettuce),arecoveredwithtoxicpesticidesandagriculturalchemicals.Alwayslooktobuyorganicwhen itcomestothese fruitsandveggies.Forother types, suchasthosewithaninedibleskin,itisnotascriticaltobuyorganic.Theseincludeavocados,bananas,papayas,pineapples,watermelon,kiwis,mangoes,onions,sweetcorn,andsweetpeas.Alsolowerinpesticidesareasparagus,cabbage,andeggplant.

If you can’t affordorganic fruits and vegetables,washoff the pesticidesandwaxesasbestyoucan.Waxesareprettydifficulttoremove;infact,theyusually can’t be removed by simply washing them. You need to purchasespecialcleansersfromhealthfoodstores.Besuretorinsetheproduceafteryou scruboff thewax.You can also reduce the toxic contentof fruits andvegetables by soaking and scrubbing them in a tub of 10 percent whitevinegarandthenwashingthemoffwithwater.

HealthyFatsMostpeoplebelieve that low-fatdiets are thebestway to loseweight,butthis is not true. Healthy fats, such as fish oils and coconut oil, not onlyencourageweight loss but also help you healmany illnesses and ailments.Healthy fatsareneededtoproducehormones in thebodyandprovide thebody with essential fatty acids. However, you should avoid eating large

amountsofanyfattyfoods,astheyarehighincaloriesandwillcauseyoutogainweight.

Thereareessentiallythreedifferentkindsoffat:healthyfats,badfats,andugly fats. Iwilldiscuss thegoodoneshere andeducateyouabout thebadanduglyonesinthenextchapter.

Thehealthyfatsaretheunsaturated fats,andtheyshouldbe includedinyourdiet everyday.Thebest sources of healthy, unsaturated fats are fish,flaxoil, fishoil,hempoil, cornoil, saffloweroil,walnuts, sunflower seeds,andpumpkinseeds.Aneasywaytotransitionhealthyoilsintoyourdietistouse flax oil as a salad dressing, use olive oil for cooking, and take fish oilsupplementsforaddedbenefit.

Youmayoftenhear about a certain type of healthy fat, called omega-3fattyacids,whichareessentialunsaturatedfats.Healthyomega-3fatsareinnuts and seeds, flaxseeds, pumpkin seeds, walnuts, hazelnuts, pistachios,almonds,Brazilnuts,cashews,anddifferenttypesofwildfish,includingwildsalmon,herring,andsardines.

Nutsandseedsareagreathealthysnackpackedwithprotein, fiber,andhealthy fats. However, if you are overweight and want to maximize yourweight loss, you should limit your intake of nuts and seeds to one serving(one ounce) per day because they are so calorie-rich. But you should notexclude thesehealthy fats completely fromyourdiet.As longasyoudon’tovereatnutsandseeds,consumingthem,preferablyraw,hasbeenfoundtopromote weight loss and appetite suppression, not weight gain. Tounderstandhowmanynutsisappropriateforasnack,justthink“ahandful.”Ahandful(orwhatyouholdinyourpalm)isgenerallyoneounce.FillupanemptyAltoidsboxwithnuts soyouhaveyourhandy snackwithyouat alltimes. If youprefer to count themout, itwouldbe about fortypistachios,twenty almonds, twenty pecan halves, eighteen macadamia nuts, eighteencashews,or fifteenwalnuthalves.Youdon’twanttosit in frontof theTVandeatanentirebagofnutswhilewatchingyour favorite televisionshow.Healthy eating means avoiding excessive calories and not eating forrecreation.Bedisciplinedabouthowyousnackandbesuretonoteatoutofboredom.

Nuts are also richer inminerals and vitamins than animalproteins, andnutproteiniseasilyassimilatedanddoesnotcreateuricacid.Rawnutsandseeds are a better nutritional choice than roasted nuts, which are usuallyloadedwithaddedoil and salt.Roastednutsalso lose their freshnessmore

quickly.Ifyoupreferdry-roastednuts,dryroastyourownnutsgentlyatalowoventemperature,around150°F,forabouttentofifteenminutes.

EatingFibertoLoseWeightIf you are trying to lose weight, fiber is known as amiracle nutrient thathelps to regulate blood sugar, control hunger, and increase the feeling offullness(satiety),whichwillhelpyouloseandmaintainyouridealweightfora lifetime. What is fiber? Fiber is the indigestible part of fruits, seeds,vegetables,wholegrains,andotheredibleplants.

Processed foods and refined sugars in our diet have taken the place offiber-rich fruits and vegetables, leaving us vulnerable to poor health andweightgain.However,eatingabout30gramsoffiberperdaywillhelpyouloseweight,preventdisease,andachieveoptimumhealth.Fiber-rich foodsmakeyoufeelfull,buttheyarenothigh-caloriefoods,meaningyougettoeat a lot of food without consuming a lot of calories. Fiber is a naturalappetite suppressant; it curbs your appetite so that you can more easilyreduceyourcaloric intake.Fiberwillalso improveyourdigestionandhelpyoumaintainbowelregularity.

AccordingtoBrendaWatson,authorofTheFiber35Diet:Nature’sWeightLoss Secret, for every gram of fiber you eat, you can potentially eliminatesevencalories.Thismeansthatifyouconsume35gramsoffiberdaily,youwillburn245extracaloriesaday.

There are twobasic types of fiber—soluble and insoluble. Soluble fiberdissolvesandbreaksdowninwater,formingathickgel.Somefoodsourcesofsolublefiberincludeapples,oranges,peaches,nuts,barley,beets,carrots,cranberries,lentils,oats,bran,andpeas.Solublefiberslowstheabsorptionoffood after meals and thus helps regulate blood sugar and insulin levels,reducing fat storage in the body. It also removes unwanted toxins, lowerscholesterol,andreducestheriskofheartdiseaseandgallstones.

Insoluble fiber (also known as roughage) does not dissolve in water orbreak down in your digestive system. Insoluble fiber passes through thegastrointestinal tract almost intact. Some food sources of insoluble fiberinclude green leafy vegetables, seeds and nuts, fruit skins, potato skins,vegetable skins, wheat bran, and whole grains. Insoluble fiber not onlypromotes weight loss and relieves constipation, but it also assists in theremovalofcancer-causingsubstancesfromthecolonwall.Ithelpstopreventthe formation of gallstones by binding with bile acids and removing

cholesterol before stones can form, thus they are especially beneficial topeoplewithdiabetesorcoloncancer.

Youwillwanttoconsumebothsolubleandinsolublefiberbecauseeachtypeprovidesbenefits to thebody.Manyhealthorganizations recommendthatpeopleconsume20to35gramsoffiberperday,nottoexceed50grams.To support weight-loss efforts and improve colon and digestive health, Irecommendafiberintakeofaminimumof30gramsperday.TheaverageAmericanconsumesonly10to15gramsoffiberdaily.

If you’re increasing your fiber intake, it is important to drink plenty ofwatertoavoidconstipation.Agoodruleofthumbistodrinkhalfyourbodyweightinouncesofwaterdaily.Todeterminehowmuchthisis,justdivideyourbodyweight (in pounds) by two anddrink that number of ounces ofwaterperday.As an example, if youweigh140pounds, thenyouwant todrink70ounces(aboutnine8-ozglasses)ofwaterdaily.

Thebestwaytogetmorefiberinyourdietisthroughfoodshighinfiber.Afewhigh-fiberfoodchoicesare:

•1cupbrancereal(20g)

•1cupcookedblackbeans(14g)

•1cupredcookedlentilbeans(13g)

•1cupcookedkidneybeans(12g)

•1mediumavocado(12g)

•1cupoats(12g)

•1cupcookedpeas(9g)

•1cupcookedlimabeans(9g)

•1cupbrownrice(8g)

•1cupcookedkale(7g)

•3tablespoonsflaxseeds(7g)

•1cupraspberries(6g)

•1/2cupsunflowerseeds(6g)

•1mediumapple(5g)

•1mediumpear(5g)

•1cupcookedbroccoli(5g)

•1cupcookedcarrots(5g)

•1mediumbakedpotatoorsweetpotato(5g)

•1cupblueberries(4g)

•1cupstrawberries(4g)

•1mediumbanana(4g)

•1ouncealmonds(4g)

•1cupcookedspinach(4g)

•3cupsair-poppedpopcorn(4g)

•1ouncewalnutsorpistachios(3g)

If you don’t get enough fiber in your diet, you might want to trysupplements. Ihavepersonallyusedpsylliumbuthada lotof troublewithgas,bloating,andconstipation. I recommendacacia, flax,oroat fibersasabetter alternative for a fiber supplement. In addition to fiber supplements,youcaneatfiberbarsordrinkfibershakestoincreaseyourdailyfiberintake.

BeveragesThatHelpYouStaySlimandHealthyNowwewant to focus on the best drinks and beverages that help us loseweightandstayhealthy.Thebestchoicesarethefollowing:

•Water

•Greensmoothies

•Greentea

•Fresh-squeezedjuices

•Coconutwater

•Non-dairymilk

Water. The most important thing to drink for weight loss and goodhealthiswater!Onaverage,yourbodyis60to70percentwater,withabouttwo-thirds of it in your cells and the rest in your blood and body fluids.Therefore,water is essential to ahealthy, functioningbody.Water flushes

outtoxinsandsupportseverymetabolicprocessinthebody,carryingtoxinsandwasteawayfromcellstothekidneystoberemovedfromthebody.

Thefunnythingisthatdrinkingtoolittlewatereverydayactuallycausesyourbodytoretainwater.Thekidneysrequireanadequateamountofwatertoflushwastefromthebody.Whenthebodyis lackingwater, thekidneysbegintohoardwaterandthelymphaticsystembecomessluggish.Youhaveto keep your body well hydrated. You want to drink plenty of waterthroughout the day.Drink at least half your bodyweight in ounces everyday.Todetermine if you are getting enoughwater and arewell hydrated,lookatyoururine.Ifitisyellow,you’redehydratedandneedtodrinkmorewater.Thegoalistogetyoururineasclearincoloraspossible.

Watercanalsohelpminimizecravings.Attimes,youmayfeelasthoughyouarecravingcertain foods,but inactuality,youare justdehydrated.So,anytime you crave sweets, drink some water first. You may find that thecraving goes away after drinking water. As it relates to detoxification, anevenbettertypeofwaterisalkalinewater.Ataminimum,youshoulddrinkspringor filteredwater (at least half your bodyweight in ounces), but fortrulybeautiful,hydratedskin,tryalkalinewater.Alkalinewaterdetoxifiesthebody,leavingtheskinlookingsmootherandmoreelasticandrestoringittoamore youthful state. Alkalinewater is known for hydrating the skin andkeeping the inner body balanced and clean. If you decide to try alkalinewater,startoutwithjustalittleatfirsttoavoidstrongdetoxsymptoms.WediscussalkalinewaterasadetoxmethodinChapter5.

Greensmoothie(seeChapter19).Greentea.Greenteahastremendoushealthbenefits.Itisoneofthefew

caffeinateddrinksthatIstronglyrecommend.Infact,itisanintegralpartoftheDHEMMSystem.Greenteaisparticularlyhelpfulwithreducingbodyfatandweight,stimulatingdigestion,andpreventinghighbloodpressure.Ithas been shown to be twenty times more effective in slowing the agingprocess than vitamin E because of its strong antioxidant capacity. ThevitaminCcontentofgreenteaisfourtimeshigherthanthatoflemonjuice.There are many wonderful benefits of drinking green tea, but as far asweight loss goes, it simply helps the body burn fat faster and moreefficiently.

Greenteaisbetterthanblackteaorcoffeebecauseitscaffeineworksinadifferentway.Green teamakes the body’s own energy usemore efficient,thereby improving your vitality and stamina without your having to

experiencetheup-and-downeffecttypicallyexperiencedwithcaffeine.Thisis due to the large amounts of tannins in green tea that ensure that thecaffeine is takento thebrain inonlysmallamounts,whichharmonizes theenergiesinthebody.

Greenteaisveryhighinantioxidants,butsinceitdoescontaincaffeine,don’t drink it too late in the day or it can interferewith sleep. I stronglyrecommendthatyouenjoygreentea(eitherhotoricedtea)inthemorningandforlunch.Fordetoxificationpurposes,Irecommendonetotwocupsaday.Ifyouprefer,youmaytakeonegreenteacapsuletwotothreetimesadayinstead.MyfavoritebrandisWu-LongChineseSlimmingTea.

Justaquickasideaboutcaffeine:Abouthalf theresearchshowscaffeinefrom coffee and tea to be beneficial, and about half suggests it hasdetrimental effects on the body. I’m with the half that says it can bebeneficial and can improve the fat-burning process. Thus, I recommenddrinkingsomecaffeinedrinkslikegreenteaorcoffeeinmoderationasapartoftheDHEMMSystem.

Fresh-squeezed juices. Fresh-squeezed juices, as opposed to store-boughtjuicesthathaveadditivesandsugar,arealsoveryimportanttoyourhealth.Fresh fruits and vegetables are extremely high in enzymes. Enzymes areactuallyorganiccatalyststhatincreasetherateatwhichfoodisbrokendownand absorbed by the body.However, these enzymes are destroyed duringcookingandprocessing,aswellas inbottledandpackaged juices, sotry toeat themfreshor juice themwheneverpossible.Fresh juicecontains livingdigestiveenzymesthatareimportantinbreakingdownfoodsinthedigestivetract. This preserves your body’s own digestive enzymes, giving yourdigestive system amuch-needed rest so that it can repair, recuperate, andrejuvenate. Additionally, fresh juices are rich in phytonutrients, which areimportant plant-derived nutrients that contain antioxidants that slow theagingprocess.

Coconutwater.Wateror juice fromyoungcoconuts is a super-hydratingkindofwater that isnotonlydeliciousbutalsorich inminerals,especiallypotassium.Ithasalmosttwiceasmuchpotassiumasabanana.Drinkingitisanexcellentway to replaceelectrolytes after aheavyworkoutor simply tohydrate the body on a hot day.Many athletes and runners drink coconutwaterinsteadofsportsdrinkslikeGatorade.Itisfat-andcholesterol-freeandlowincalories,withpositiveeffectsoncirculation,bodytemperature,heartfunction,andbloodpressure.

Coconutwaterissimplyanoutstandingbeverageforsomanyreasons.Itismypersonal favorite thesedays. In tropical regions, ithasbeenused forcenturiesasahealthandbeautyaidbecauseitnaturallyhydratestheskin.Ithasanaturalbalanceofsodium,potassium,calcium,andmagnesium,makingitahealthydrinkforhydratingandreplacingelectrolytes inthebody.It islow in calories and has been shown to have antiviral and antifungalproperties.ThebrandsIenjoythemostareVitaCocoandO.N.E.CoconutWater.

Non-dairymilk.AsI’lldiscussinthenextchapter,therearemanyreasonstogiveupcow’smilk(dairy),butmilkisanimportantpartofahealthydiet.The goal should be to drink healthiermilk options.Dairy productsmadefrom themilk of goats and sheep are better than thosemade from cow’smilk,particularlyiftheyareraw.Thenaturalenzymesingoat’smilkarefarcloser to those in humans, sowe’re able to digest goat’smilk significantlybetter.Sheep’smilk is thenextbest choice.Thereare alsonon-dairymilkoptions, such as almond, rice, hemp, or soymilk (all unsweetened). If youstilldecidetoconsumeproductsmadewithcow’smilk,buyorganicandfat-freeorlow-fatbrandsbecausetheyaremorenutritious.

NutritionalSupplementsNomatterhowwellweeat,itislikelythattherewillbesomenutrientswejustdon’tgetquiteenoughof.Therefore,weshouldconsumehigh-qualitynutritional supplements. Supplements help you maintain your weight,achieveoptimalhealth,fightdisease,andslowtheagingprocess.Asitrelatestoweightloss,Irecommendnutritionalsupplementsthatwillhelpyoulosebody fat, preserve muscle mass, and regulate levels of blood sugar andinsulin, which are critical for maintaining a healthy, slim body. Scientificresearch has proven that various supplements can help the body bettermetabolize fats, reduce the inflammation coming from fat cells, and fill innutritionalgapsanddeficiencies.ThesupplementsIrecommendgobeyondthetypicalmultivitamins.Theserecommendedsupplements,combinedwithdietary changes, are your secret weapons against excess fat in the body.SupplementsareapartoftheDHEMMSystemformaintaininggoodhealthasyouage.

What I discuss in this chapter is a general overview of supplements toprovidebasicknowledgethatyoucanthentaketoyourphysicianandlocalhealth food store to get specifics on dosage or on how much of a given

supplementtotakegivenyourcurrenthealth.Wherepossible,Iwillprovidemysuggestions,butasalways,consultyourdoctorpriortostartinganynewdiet,supplement,orexerciseregimen.Thesesupplementscanhelpsupportdetoxification, strengthen the immune system, balance hormones, protectagainst degenerative diseases, and promote weight loss. SupplementsrecommendedintheDHEMMSystemincludethefollowing:

•Greendrinks

•Fiber

•Fishoil(omega-3fattyacids)

•Proteindrinks

•Antioxidants

•Probiotics

•VitaminC

•Digestiveenzymes

•Nutritionalsupplements

•Alpha-lipoicacidorR-lipoicacid(forthosewhoareinsulin-resistantonly)

•Chromium(forthosewhoareinsulin-resistantonly)

Pleasenotethatthesesupplementsdonothavetobetakenindividually.Many are found in multivitamins or in green drinks. As an example, aproduct called Green Vibrance provides probiotics, digestive enzymes,antioxidants, and fiber. Additionally, the protein drink I use by RainbowLight,AcaiBerryBlast ProteinEnergizer, contains sufficient quantities ofprotein,digestivesenzymes,antioxidants,andfiber.

Green drinks. One of the most important supplements I include in theDHEMM System is nicknamed the “green drink” because it is derivedprimarilyfromgreenleafyvegetables,thesamegreensthatfeedsomeofthestrongest, biggest animals on the planet, such as cows, horses, and oxen.Greendrinkshelpyoudetoxifyandcleanseyour system, loseweight,havemoreenergy,andmakethebodymorealkaline.Whenyoudrinkthem,thenutrientsinthemgettothecellsveryquicklyandgivethebodyarealboost.

The green drink I recommend is a high-density nutrient powder(VitamineralGreen)primarily composedofgreens includingkale, spinach,

alfalfa,barleygrass,wheatgrass,broccoli,andmanyothers.Thesegreensareharvested at their peak, dried, and lightly processed into powders. Thisinnovative process preserves most of their vitamins, minerals, nutrients,phytochemicals,andenzymes.Yousimplymixascoopofthegreenpowderwithwaterorjuice,drinkitdown,andvoilà!Youjustdrankfiveservingsoffruitsandveggies!Icangetextremelybusysomedaysandcan’ttrustthatIwill eat enough fruits and veggies, so this ensures that I’m covered evenbefore I leavehome.When I travel, Ihave individualpacketsofmygreendrink tocarrywithmeon the road. Inever leavehomewithoutmygreendrink!AnothergreatgreendrinkoptionismadebyGreenVibrance;italsocontains green leafy vegetables andprovides probiotics, digestive enzymes,and antioxidants. If you want to begin by adding only one recommendednutritionalsupplementintoyourdiet,itshouldbethegreendrink.

Fiber. In the DHEMM System, I recommend that you get at least 30gramsoffiberperday.Ifyouareunabletoget30gramsadayoffiberfromyourfood,thereareafewconvenientsupplementoptions.

•Chewablefiberwafers.Tryeatingacoupleofacacia-basedchewablefiberwafers.Askyourlocalhealthfoodstoreforhelpinfindingthese.

• Clear fiber powder. Clear, tasteless, zero-calorie acacia fiber can besprinkledonyourfoodtoenhancethefibercontentwithoutalteringthetaste of yourmeals.One ofmy favorite brands is called Fiber35DietSprinkleFiberbyFiber35Diet.

•Shakes.Lookforshakesthathaveatleast10gramsoffiber(fromacacia)per serving and a decent amount of whey protein (around 20 grams)fromarichsource,aswellasavarietyofimportantvitamins,minerals,and enzymes to improve digestion.Avoid shakes that contain artificialsugarsubstitutes.Anaturalsweetenerlikesteviaisbest.

•Bars.Look forhigh-fiberbars that contain about10gramsof fiber (6soluble,4insoluble)fromoatbran,gumacacia,andmilledflaxseed,and10gramsofproteinfromwheyproteinconcentrate.Lookforabarthatissweetenedwithdates,raisins,andsteviaoragavesyrup.

Fish oil (Omega-3 Fatty Acids). Supplementing your diet with fish oilhelps eliminate excess fat while also rejuvenating the cells in the body.Taking a good-quality fish oil supplement will provide you with thenecessary omega-3 fatty acids you need to burn stored fat and maintain

optimumhealth.Ahigh-qualityfishoilsupplementsuppliesaconcentratedamount of the two important omega-3 fatty acids: EPA and DHA. Fishoil/cod liver oil (ultra-refined EPA/DHA concentrates) is considered awonderdrugforitsamazinghealthbenefits.Manypeopletakeliquidfishoilinstead of capsules, particularly if they want a higher dosage of EPA andDHA. If you do use liquid fish oil, always keep it in the refrigerator toprevent oxidation and to preserve its taste. One of my favorite brands ismadebyCarlsonLabs—Ilikeitsqualityandlightlemontaste.

Proteindrinks.Onequickandeasywaytoensureyougetmoreproteininyourdietistotakeaproteinpowdersupplement.Supplementingproteininyourdietshouldhelpyoustayslim,maintainmusclemass,andslowaging.Whey protein (cow’s milk) is a high-quality, complete protein source.However, anon-dairy riceproteinwill alsoprovidebenefits for thosewhowant to stay away from dairy. Protein is essential for weight loss becauseyourbodyusesmore energy todigestprotein thanother foods so ithelpsyouburnmorecalories.Italsohelpstoslowdowntheabsorptionofglucoseinthebloodstream,reducinginsulinlevels,makingiteasierforthebodytoburn fat, and decrease hunger betweenmeals. Protein also preserves leanmuscle tissue,andbymaintainingmusclemass in thebody,youkeepyourmetabolismhigher,whichwillnaturallyburnmorecalories.

Antioxidants.Takinganantioxidantsupplementwillhelpyourbodyrepaircellulardamage.Antioxidantsworktosweepupdangerousfreeradicalsthatcan interfere with cellular function. Two more power hitters in theantioxidantsareL-carnitineandcoenzymeQ10.L-carnitineisanaminoacidthatushersfatsthroughthecellstothemitochondriawheretheycanbeusedforfuel.ThefoodwiththehighestconcentrationofL-carnitineisavocado.ThemitochondriaalsoneedCoQ10forproperfunctioning.Thiswonderfulnutrienthasproveditsworthincasesofhighbloodpressureandcongestiveheartfailure(adefinitemitochondrialmalfunction).

Probiotics.Probioticsupplementshelpkeepahealthybalanceofbeneficialbacteriainyourdigestivetract.Thereare500differentspeciesofbacteriainthe digestive tract; 80 percent are good bacteria and 20 percent are badbacteria.Goodbacteriaarecriticaltoyourbody’sabilitytodeflectincomingtoxins so they don’t cause overgrowth or imbalance in the digestive tract.The two most plentiful probiotics are lactobacillus, which are primarilyfound living in the small intestine, and bifidobacterium,most prevalent inyourlargeintestine.Whenselectingaprobioticsupplement,chooseahigh-

potency formula with significant amounts of both bifidobacterium andlactobacillus(culturecountsshouldbeinthebillions).Irecommendtakingagoodprobioticeverydaytohelpmaintainahealthydigestiveenvironmentinthegut(colon).

Whenwetakeantibiotics,manyof thebody’sbeneficialbacteriacanbekilled, which throws off the balance, causing bad bacteria to grow out ofcontrol.Ifyouhavehadrepeatedroundsofantibioticstotreatillnesses,youcould be at risk for developing an overgrowth of intestinal bacteria. Badbacteriaproduceendotoxins,whichmaybeastoxicaschemicalpesticidesorothertoxicsubstances.

Althoughthereareyogurtproductsthataremarketedtopromotegood,healthybacteria,mostofthemcontainaddedsugarsandarenotpreparedina way that allows the most beneficial bacteria to thrive in your digestivetract.Soaddingyogurttoyourdiettogetmoreprobioticsisnotabadidea,butIbelievethatahigh-qualityprobioticsupplement,likePB8,Culturelle,orUltimateFlora,ismosteffective.

VitaminC.VitaminC isvital for theproper functioningofwhitebloodcells,whichfightofftheinvadingbacteriaandvirusesthatleadtocoldsandflu. VitaminC also improves the functioning of the enzymes in the liver,helping to eliminate toxins. Vitamin C helps with detoxification andinflammation.Manyhealthpractitionersrecommendtaking500to1,000mgofbuffered ascorbic acid (vitaminC)powderor capsules daily.Personally,I’vebeentakingabout1,000milligramsofvitaminCforthepasttenyearswithnoissuesorsideeffects.IthinkthisisoneofthereasonsI’vegonefromgettingfourtofivecoldsperyeartoaboutoneperyear.

Digestiveenzymes.Enzymesbreakdownfoodsduringthedigestiveprocessby splitting apart the bonds that hold nutrients together. Enzymes arenormallypresentinrawfoods,butmanyprocessedandpackagedfoodsaredepleted of their natural enzymes through cooking and processing. If thebodyislackingessentialenzymesneededforproperdigestion,thebodymaynotbe able to completelybreakdown foods and allow thebody to absorbtheirnutrients.Whenenzymes in food aredestroyed, thedigestiveorganshavetoworkhardertobreakdownandprocessthatfood.Soyouwillwantto supplement your diet with digestive enzymes that contain protease,amylase, lipase, and cellulase,which can assist and speed up digestion andthebody’sabsorptionofnutrients.Aftertakingthem,youwill immediatelybegintoexperiencelessbloatingandgas.

Nutritional supplements that improve insulin function and control your bloodsugar. In Chapter 6, we discussed how insulin causes weight gain. In thissection, I recommendnutritional supplements that have been scientificallyproven to lower blood sugar levels, improve insulin function, and reduceappetite and cravings. These nutritional supplements are not weight-losspills, but if youhave insulin resistance, because theywork to control yourbloodsugarandinsulinlevels,theywillcauseyourbodytoburnfatandloseweight. If you follow the dietary changes outlined in this book, combinedwith the recommendednutritional supplements, youwillbegin toburn fatandbecomenaturallythin.

Alpha-lipoicacidorR-lipoicacid.Alpha-lipoicacidimprovesinsulinfunctionandcangraduallydecreasebloodsugarlevels,whichhelpsthebodytoburnfat. Animal research studies have found that alpha-lipoic acid can reduceappetite, speed up metabolism, and promote weight loss. In addition tobeing a powerful antioxidant and anti-inflammatory nutrient, alpha-lipoicacidincreasesthebody’sabilitytotakeglucoseintothecells.Thisnutrientworks synergistically to better regulate blood sugar and insulin levels. R-lipoicacidisatypeoflipoicacidthatischemicallyidenticaltotheonefoundinnature.R-lipoicacid ismoreexpensive thanalpha-lipoicacid,but itcanbemoreeffectivebecauseit’samorebiologicallyactivecompound.

You can try 100 mg of alpha-lipoic acid or R-lipoic acid about fifteenminutesbeforeeachmeal,threetimesaday.However,ifyouareadiabetic,youcantake200mgbeforeeachmeal,threetimesaday.OneofmyfavoritebrandsisaproductcalledInsulow.ThisproductcombinesR-lipoicacidwithbiotin, both important nutrients for managing insulin resistance andcontrolling diabetes. Biotin plays a crucial role in managing insulin andblood sugar and is a good supplement to take combined with eitherchromium or alpha-lipoic-acid or R-lipoic acid. More information onInsulowisavailableatwww.insulow.com.AnotheroneofmyfavoritebrandsthatisverypopularisDoctor’sBestStabilizedR-LipoicAcid.

Chromium.Chromium is amineral found in thebody in traceamounts.Researchhasshownthatchromiumsupplementationhastheabilitytoevenoutblood sugar levelswhileenhancing thebody’s fat-burningmetabolism.Chromiumisalsoknowntobehelpfulinsuppressingappetiteandcravings.Takingchromiumsupplementsmayhelpcontrolcarbohydratecravingsandimprove insulin function and glucose metabolism. Research studies haveshownthatmanypeoplewithinsulinresistanceanddiabeteshavechromium

deficiencies; thus, taking chromium supplements can help improve bloodglucose levels.Takingchromiumsupplements inconjunctionwitheatingahealthy diet and engaging in moderate physical activity can result in anoutstandingdegreeoffatburningandweightloss.

There are two leading types of chromium supplements: chromiumpicolinateandchromiumpolynicotinate.Withthechromiumpolynicotinatesupplement,chromium isbound toa formof theBvitamin,niacin. In thepicolinate supplement, chromium is combined with the amino acidtryptophan. There is conflicting information about which type is mosteffective.Studieshaveshownthatwhilebothtypesofsupplementsaresafe,chromiumpolynicotinateismoreeasilyabsorbedbythebody.Thereisalsomoreresearchindicatingthatchromiumpolynicotinatepromotesfatlossbutpreservesmusclemass.

Ihaveusedbothtypesand,forme,chromiumpicolinatehasbeenmuchmoreeffectiveatfatburningandweightloss.However,youshoulddoyourresearchandconsultwithyourdoctortochoosewhichtypemaybebestforyouifyousufferfrominsulinresistanceordiabetes.Recommendeddosagesinclude 200 to 400 micrograms, three times daily, about fifteen minutesbeforeeachmeal.

ThisDHEMMSystemisthestartofawholenewlifestyle.Theendgoalis toallowyou to loseweight, restoreyourhealth,andhelpyou transitionintoahealthylifestyleofeatingandliving.

CHAPTERNINE

AvoidFoodsThatMakeYouFat

Simplyput,certainfoodscauseyoutogainweightmorethanothersdo,andtheseitemsshouldbeminimizedoravoidedaltogether.Thefoodslistedinthischapterhavethebiggestimpactoncreatingexcessivefatinthebodyaswellaspoorhealth.

SugarSugars include refined white sugar, brown sugar, and high-fructose cornsyrup.When you eat sugar, you trigger a vicious cycle of sugar cravings,increased insulin production, increased appetite, more sugar intake, andmore insulin production, until you are in a cycle of craving, binging, andcrashingalldaylong.Eventually,this leadsto insulinresistance,whichisamajorcontributortoweightgainandrapidaging.

Examples of foods containing lots of sugar include cakes, pies, candy,barbecue sauce, breakfast cereals, cookies, donuts, fruit punch, fruit juices,ice cream, jellies, pudding, popsicles, sodas, and yogurts with added fruit.Justreadthelabelandlookforsugarinthelistofingredients.Asageneralguideline, try to avoidproducts thathavemore than5gramsof sugarperserving.

SaltMany people are aware of the health-related issues, such as high bloodpressureandcardiovasculardisease, that result fromtoomuch salt in theirdiet.Butmostpeopledon’trealizehowsaltcontributestoweightgain.Saltwreakshavoconyourwaistline.A2007 studypublished inObesityResearchshowedthathigh-saltdietsaredirectlyassociatedwithmorefatcellsinthebody,andevenworse,thatsaltmakesfatcellsdenserandthicker.

When you eat too much salt, your kidneys have to work overtime toexcretetheexcess.Thebodycanbesthandleonlyabout1,400to2,500mgperday,buttodaymostpeopleconsume4,500to6,000mgofsaltperday.Ifthekidneysbecomeunabletoexcretealltheexcess,thesaltbeginstobuildupinthetissuesanddamagecells.Whenyourbodyhasdamagedcells,otherbodilyfunctionssuffer,includingtheabilitytoburnfat.Ahigh-saltdietalsohardensthearteries,whichmakesitdifficultforoxygentogettoyourcells.When you get less oxygen into your cells, you will have a less-efficientmetabolism,slowingyourabilitytoburnfat.

Ahigh-saltdietmakesyouretainwaterandbecomebloated.Evenifyoulosebodyfat,youwillremainbloated;youwillstilllookandfeelpuffyandheavy. Salt attracts and holds water, increasing blood volume andmakingyour body expand and become bigger and thicker.The retention of extrawater and fluid results inmajorbloating.Even after eating amealhigh insaltorasaltysnack,you’llnoticehowyourstomachbeginstolookbloatedandbigger.Manypeoplewithahigh-saltdietarecarryingaroundfivetotenpounds of extra water weight. When you eat salty snacks, you becomethirstierandhungrierandendupovereating—all thingsyoudon’twant tooccurwhenyou’retryingtoloseweight.

TransFatsTherearethreetypesoffats:healthyfats(discussedinthepreviouschapter),badfats(discussedalittlelaterinthischapterinthesectiontitled“SaturatedFats”), and ugly fats—trans fats, also labeled on products as hydrogenatedoils.Thesemanmade fats are theworst of all—considered bymany to betoxic. Your body cannot properly digest trans fats, and they negativelyimpact your weight and health.They are found in fried foods like potatochips, french fries, and onion rings, and, unfortunately, in virtually everycommercially packaged or baked good, including cookies, pastries, donuts,andcrackers,because theydon’t spoilquickly andhelp toextend the shelflifeoftheseproducts.Eatingtransfats is likeeatingplasticandisverybadfor one’s health, yetmodernAmericans consume them in largequantities,often without the slightest awareness of what they are doing. Trans fatsdisrupt metabolism, cause weight gain, and increase the risk of diabetes,heartdisease,inflammation,andcancer.

OneHarvardstudyfoundthatgettingjust3percentofdailycaloriesfromtransfats(about7to8gramsoftransfat)increasesyourriskofheartdisease

by50percent.Andgiventhattheaveragepersonhasabout4to10gramsoftransfatsinhisorherdiet,itisnowonderheartdiseaseissuchamajorkillerinmoderntimes.Learntoidentifytransfatsinfoods.Readthelabelsonallfood products before you buy them, and avoid products whose labelscontainsthewordstransfat,hydrogenated,andpartiallyhydrogenated.

SaturatedFatsSaturated fats are found in redmeat andmany dairy products like wholemilk,cheese,andbutter.Eatingalotofsaturatedfatcanincreasecholesterolinyourbloodandleadtoheartattackorstroke.Consumptionofthesefatsshouldbelimitedoravoidedaltogetherifpossible.Toeatlesssaturatedfat,besuretoeatleanmeatorskinlesspoultry,oratleasttrimthefatbeforeyoucookit.Youcanalsoeatfewerpastries,cakes,andbiscuits—inotherwords,bakedgoods thatcontainbutterand/ormilkarealsohigh in saturated fatsandshouldbeavoided.

WhiteFlourWhite flour, commonly found inmany desserts and pastas, contributes toweightgain.Don’tletthename“wheatflour”or“enrichedwheatflour”foolyou.Duringprocessing,thetwomostnutritiouspartsofthewheat,thebranand the germ, are removed. During the processing from wheat to whiteflour,manyofthenutrientsarepulledoutoftheproduct.“Wheatflour”or“enrichedwheatflour”isessentiallythesameaswhiteflour,unlessthelabelexplicitly lists “whole wheat flour.” Whole wheat flour is a healthieralternative.Examplesofwhiteflourproductsthatcontributetoweightgainincludewhitebread,whitepasta,whitepizzadough,flourtortillas,biscuits,bread, crackers, crepes, croutons, dumplings, pancakes, piecrust, pretzels,waffles,andnoodles.

Furthermore,whiteflourisbleachednearlythesamewayyoubleachyourclothing.Whenyoueatwhite flour,you’reeatingsomeof thosebleachingagents,whichincreasesthetoxicoverloadinthebody.

SodasandSportsDrinksIt’s possible to consumemore calories from sodas and other sweet drinksthan from any other single food; there are about 250 calories in one 20-ouncebottleofsoda.Sodasareemptycaloriesbecausetheydonotprovide

nutrients.Ifyouareaheavysodadrinker,simplyreplacingyoursodaintakewithwater isagoodwayto loseaconsiderableamountofweightwithinayear.Dietsodasarelowerincaloriesandareabetterchoiceifyouaretryingtoloseweight,eventhoughtheyhavehiddensideeffectsduetotheartificialsweeteners used in them. In the previous chapter, I discussed healthierbeverageoptions.

ProcessedMeatsFoods suchashotdogs, salami,pepperoni,bacon,many sausages, etc., arepoor-qualitymeatsandareoftenfullofnitratesandotherpreservativesthatarebadforyourdigestionandhealth.It’spossibletofindhealthiervarietiesof these foods that do not contain nitrates or preservatives in stores likeWholeFoodsoratbutchershops.Ifyoudoneedtosplurgeonceinawhilebyhavingbaconorsausage,findtheseless-processed,healthiervarieties.

Cow’sMilkProductsMilkthatyouthinkdoesthebodygoodmayactuallybecontributingtothedeteriorationof yourbones andorgans.Cow’smilk is toodifficult for thehumanbodytobreakdown,whichmeans itwill leavewasteresidue in thebody thatpilesupover time if consumedon a regularbasis. Just asbreastmilkisdesignedforhumaninfants,cow’smilkisdesignedforbabycows,notfor us. Additionally, because the milk is pasteurized, most of its positiveattributes, like its enzymes, are cooked out. It is true that dairy productscontaincalcium,buttheyalsocontainanimalproteinsthatareverydifficultforthebodytodigest.Andcalciumcanbeobtainedfromotherfoodsources,suchasnuts,seeds,andgreenleafyveggieslikekale,spinach,anddandeliongreens,whicharehigh in absorbable calciumandalsoprovidemanyotheressentialnutrients.

Another problem with cow’s milk is that the cows are injected withgrowthhormones and antibiotics to help themproducemilk, andwe takethose hormones and antibiotics directly into our bloodstream when weconsumemilk products.Becausemilk is considered a highmucus-formingfood,itleadstoallergies,infections,colds,andasthma—ailmentsmanykidsexperience because they consume more milk products than adults do.Childrenendupwithmucusbuildupveryearlyintheirlife.

Dairy productsmade from themilk of goats and sheep are better thanthosemadefromcow’smilk,particularlyiftheyareraw.Therearealsonon-dairymilkoptions,suchasalmond,rice,hemp,orsoymilk(unsweetened).The natural enzymes in goat’s milk are far closer to those in humans, sowe’re able to digest goat’s milk significantly better. If you love cheese,consider switching to goat cheese, particularly in its raw, unpasteurizedform,whichcanbeagoodtreatforyou.Sheep’smilkcheeseisthenextbestchoice.

Ifyoustilldecidetoconsumeproductsmadewithcow’smilk,buyorganicandfat-freeorlow-fatbrandsbecausetheyaremorenutritious.

DietFoodsThatMakeYouFatThere are many products marketed as “diet” because they have somereducedamountof sugaror fat.Butwithout lookingatall the ingredients,youwon’tbeabletoidentifythehiddenonesthatmaycontributetoweightgain. Also, there are many low-calorie products that have little to nonutritionalvalueandprovideverylittlehealthbenefit.

DietSodas

Althoughdiet sodas are better than regular sodas because they have nosugar, diet sodas still cause some health and weight issues. The artificialsweeteners in diet sodas are thought to potentially cause some healthproblems, including cancer. Have you ever wondered why people walkaroundalldaydrinkingdietsodasbuttheyarenotthin?Dietsodasaremadefromchemicalsandhavenonutritionalvalue.Whenthebodyfindsnothingrecognizable as nutrition, the brain sends signals to be fed somethingnutritional, which creates cravings for more. Diet sodas make you cravefatteningfoods.Ifyouareaddictedtosodasanddietsodas,youcoulddrinkgreen tea,which is a fatburnerandhelpsyou losemoreweightwhile stillgettingyourcaffeinefixfortheday.Youcouldalsotryplainwater.Ifplainwaterdoesnotsoundappealing,tryaddingabitoflemonorcranberryjuicetoit.However,don’treplacesodawithalotofstore-boughtjuices,becausetheycontainalotofsugarandadditivesthatcauseweightgain.

Sugar-FreeBakedGoods

Youhave tobecareful that sugar-freebakedgoodsdon’thave thesameamountoformore fat than theoriginal recipes.Although the serving sizemaysay0gramsofsugar,itcouldverywellhave9gramsoffat,whichcanalsocauseweightgain.Untilyoutotallyweanyourselfoffsugarandsweets,tosatisfyyoursweettooth,trygrahamcrackers,whichhavelesssugar(aboutateaspoonlessperservingthanmostothercookies)andverylittlefat,about2 grams per serving. They provide a subtle sweetness without thetremendousnumberofcaloriescontainedincakesandcookies.

Fat-FreeDressings

Tryingtoavoidfatsaltogethershouldnotbethegoal.Therearehealthyfats that are very good for the body.Most fat-free products are generallyhigher in sugar, which defeats the overall purpose of eating a fat-freeproducttoloseweight.Tryanoil-based,reduced-fatdressingthatcontainsoliveorcanolaoil(healthyfats)andhas2to4gramsoffatperserving.

High-ProteinDietBars(PowerBars)andShakes

Whenthebodyreceivesaproteinorpowerbar,ittriestobreakdownthesugarandchemicalsinit,butwhentheseelementscannotbefullydigestedby the body, the excess ends up being stored in the body as fat. A betteralternative is an avocado,which is high in protein, and because it is in itsnaturalstate,thebodyknowshowtobreakitdowncompletelyanduseittofuel the body. (See Chapter 11 for a list of other healthy, high-proteinsnacks.)

FruitSnacks

Fruit snackshave added sugars and artificial ingredients that counteractany potential nutritional benefits they might have. Don’t get fooled bymarketing if the package says the product is made with real fruit or fruitjuices. Instead, read the list of ingredients on the nutrition label; if theproduct has a high number of grams of sugar, it is fattening. A betteralternativeistoeatfreshfruit.Justgettherealthingandgainallthebenefitsof fruits.Unlike fruit snacks, real fruit is rich in fiber, phytonutrients, andcancer-fighting antioxidants. You should even watch out for dried fruitbecauseitusuallycontainsalotofaddedsugaraswell.

ArtificialSweeteners

You know them in those little yellow, pink, and blue packages that aregenerally marketed as “sugar substitutes.” Most people don’t realize thateventhoughartificialsweetenersgenerallyhavezerocalories, theycanstillcontribute to weight gain. These artificial sweeteners increase appetite bysending false signals to thebrain that sweet food ison theway.Thebrainsubsequently becomes confused when sweet food never arrives and so itnevergivesthesignalthatyouaresatisfied.Youdevelopasweettoothandsugarcravingsthroughouttheday,sometimescausingyoutoeatmoresugar.

Let’s look at aspartame, in particular. Despite its zero calories, studieshave shown that aspartame can, in fact, induce weight gain. Someresearchers believe that the two main ingredients in aspartame,phenylalanine and aspartic acid, stimulate the releaseof insulin and leptin,hormones that instruct our bodies to store fat, according to a study called“PhysiologicalMechanismsMediatingAspartame-InducedSatiety.”

Thebestchoiceforacalorie-freesweetenerisstevia,anherbthatgrowsnaturallyinpartsofParaguayandBrazilandisnowwidelyavailableinthiscountry.Youdon’tneedmuchof it—according to studies, it’s thirty timessweeter thansugar.Yet itdoesnot raisebloodsugar levelsorcause rapid-onsetcravingsthewaysimplesugarsdo.AstudypublishedintheJournalofEthno-Pharmacology found that stevia dilates the blood vessels andhelps topreventhighbloodpressure. It alsohelps to regulate thedigestive system,encourages thegrowthof friendlybacteria, andhelpsusdetoxify thebodyandexcretemoreurinenaturally.

Justbecauseaproduct is labeled low-fator fat freedoesn’talwaysmeantheproductisnotstillhighinsugar,salt,andcalories.Youshouldgetinthehabitofreadingfoodlabelstoensuretheproductishealthyandnutritional.However, ifyou limitoravoidthe food items listedabove,youwillhaveamucheasiertimegettingtoyouridealweight.

PART3

TheDHEMMSystem:APermanentWeight-LossSystem

TheDHEMMSystem:APermanentWeight-LossSystem

The DHEMM System addresses the underlying causes of weight gain,whichare:

•Toxicoverload

•Hormonalimbalances

•Sluggishmetabolism

•Unhealthyeatinghabits

TheDHEMM System provides a quick-start plan for dramatically butnaturallyaddressingalloftheabovefactorsinyoureffortstoloseweightandimproveyourhealth.Youshould look forwardtoanexciting journey.TheDHEMMSystemisnotatemporarysolutiontoweightloss.Expectyourlifeto change for thebetterbecause youwill notonly loseweight,havemoreenergy,andlookbetter;youwilllikely,forthefirsttimeever,desirehealthy,nutrient-richfoods.

TheDHEMMSystemwillprovideyourbodywith foods, supplements,and detoxmethods that help the body get rid of toxins, correct hormonalimbalances,andcravehealthyfoods.Yourbodydoestherestautomatically.Ithasanaturalabilitytohealandrestorebalance;thebodycanrenewandrejuvenateitselfnaturally.Yourbody’snatural intelligencedoesknowwhattodoifyousimplygetoutoftheway.Ifyougiveitarestandachancetorepairandheal,itwill.Also,byeliminatingthemajorsourcesoffoodsthatintroduce toxins and cause disease, such as sugar and flour products, badfats/oils,andfoodallergens,yourbodycanhealitself.

TheDHEMMSystemfocusesongoodnutritionandhealthyeating.Youwilllearnwhattoeatandhowtomakeyourbodyburnfatmoreefficientlywhile controllingcravings andhunger.Youwill learnwhich foodsactuallyboost yourmetabolismand target excess fat in thebody.The focusof theDHEMM System revolves around “superfoods” that detoxify and cleanse

thebodyoffatwhilealsoprovidingthehighestsourcesofprotein,carbs,andfiberthathelpthepoundsmeltaway.

FollowingtheDHEMMSystemwillprovideyouwiththesebenefits:

•Youwillflushawaywasteandexcessfatquicklyandlearnhowtokeepyourbodyfat-resistantforyearstocome.

• You will remove years from your face as fine lines and wrinklesdiminish,allowingyoutoexperiencea“secondyouth.”

•Youwillexperienceweight lossduetotheeliminationofexcesswaste.Impacted fecalmatter in your colon and digestive system cause excessweightinthebody.

• You will have more energy as your body responds better to healthyfoods. By removing excess waste, your body will absorb even morenutrientsfromthefoodsyoueat,leavingyoufeelingenergizedandwell.

•Youwill seeadecrease in feelingsof indigestion,bloating,andfatigueaftereating.

•Youwilllearnnewwaystomaketimeforsleep,rest,andrelaxationandsimple,easywaystogetmovingandspeedupyourmetabolismwithoutgoingtoagym.

•Youwillgetridofunhealthycravings.Bychangingyoureatinghabitsforjustonemonth,youwillbecomeawareofhowdifferentfoodsaffectyou,allowingyoutobeginavoidingfoodsthatarebadforyou.

•Youwillfeelmorebalancedandhappyduetoahealthybalanceamongyourbody’shormonalsignals.

Whatyouwon’tgetontheDHEMMSystemarethefollowing:

•Caloriecounting.Therewillbenocaloriecountingormeasuringgramsoffood.

•Exerciseregimen.Youwon’thavetoexerciseinthegymforhoursaweek(unless you choose to do so for the other health benefits exerciseprovides).

• Going hungry. You shouldn’t experience severe hunger during thisprogramifyoufollowmyrecommendations.

•Cravings.Althoughyoumayexperiencecravingsduringthefirstphase,you shouldn’t expect them after that. It is necessary to break theaddictiontomanyunhealthyfoodsthatyou’vebeeneatingforsolong.

• Bland, boring foods. You also don’t have to worry about disgusting ortastelessfood.Thefoodchoicesaredelicious,withplentyofoptionstochoosefrom.

• Slow results. People often complain that it takes too long to see thebenefitsandgetresultsfromtraditionaldiets,butyoucanexpectrapidweightlossontheDHEMMSystem.

Ready,Set,Go:PreparingtoBegintheDHEMMSystemWhenever I’mplanning a long vacation or trip, I take time to find a nicehotel,getaflight,andpickouttheclothesIwanttowear.Inotherwords,Itaketimetogetready.Thesameistrueforthejourneytowardhealthandwellnessonwhichyouareabouttoembark.Taketimetoproperlypreparefor theprogram. Itwillmakeyour transition easier, andyouwill bemorelikelytosucceedinfollowingtheprogram.

SpendseveraldayspreparingtobegintheDHEMMSystem.Gatherthefoods,supplies,supplements,andanyadditionalresources(e.g.,books).Youmayevenwanttocutbackonfoodsthatwillbeeliminatedduringthedetoxphase, such as caffeine, sugar, sodas, processed or packaged junk and fastfoods, andwhite-flour products, a few days before you begin.Eliminatingitems from your diet in a systematic way will help minimize potentialwithdrawalsymptomsandjump-starttheprocesstoweightlossandoptimalhealth.

AnOverviewoftheFiveKeyElementsoftheDHEMMSystemDHEMMstands forDetox,HormonalBalance,Eat,MentalMastery, andMove.Thesystemfocusesonhelpingyoudetoxify,cleanse,andresetyourtaste buds so that you desire healthy, natural foods. Each of the five keyelementsoftheprogramincludesdetoxificationmethods,foodandbeveragechoices,andsupplementstoenhanceyourprogress.

Dis forDETOX.Getridof toxins in thebody for fastweight loss.Youwilldetoxifythebodythrougheliminationofcertainfoodsforthreeweeks,aswell asuseotherdetoxificationmethods thateliminate toxicwaste from

yourbody.Asyoudothis,youwillgetridofunhealthyfoodsandreprogramyourtastebudstodesirehealthy,nutrient-richfoods.

H is forHORMONALBALANCE.As I discuss inChapter 6, hormonescontrolyourappetite,metabolism,andhowmuchweightyougainor lose.With the DHEMM system, we address the hormones that impact ourweightandhealth,andprovidetipsforbalancingourhormonesforoptimumhealthandweightloss.

Eis forEAT.Eat“cleanandbalanced”foodsforpermanentweight loss.Youwill learn themethodof eating clean andbalanced foods tohelp youachieve your ideal weight. You will enjoy the healthy, whole-food eatingplan you started in the detoxification phase but will begin to reintroducesomeofthefoodsyouavoidedanddeterminewhichoneswillhavenegativeconsequences on your health or weight-loss efforts. When reintroducingthem, you canmonitor their effects on yourhealth.As an example, if youdrinkmilkandfindthatyougetastuffynose, it isbest thatyoustayawayfrommilkbecauseitiscreatingintolerancesinyoursystem.

MisforMOVE.Getmovingwithoutgoingtothegymor“workingout.”You can begin this part of the program right away. I will help youincorporate easy and effective ways of getting physically active, as well asstrengtheningyourmuscles,intoyoureverydaylife.

M is for MENTAL MASTERY. In Chapter 18, I begin to discussmotivation and mental mastery—weight loss starts in the mind before itstarts in the body. It’s important that we have the right mental focus toachieve our long-termweight-loss goals. I will also expound uponmentalmasteryforweightlossinmynextbook.

I’vedesignedthisfive-phasesystemwithnotonlyyourbodyinmindbutalsoyouroverallhealthandwell-being.Youwillgetridofexcessfatinyourbody and reverse some of your health issues and ailments, restoring yourbodytooptimalhealth.Nowthatithasbecomeeasierandmoreeconomicaltogetaccesstobetter-qualityorganicfoodsandsupplements,optimalhealthisachievableforeveryone.Wecanfindmostofwhatweneedright inourgrocerystore.

There are many large and small changes that you can make in yourlifestyleanddietthathaveanimmediateimpactandenormousimprovementon your health. However you go about doing the DHEMM System, thejourney will be uniquely yours, and the changes you experience will beperfectandappropriateforyou.

CHAPTERTEN

DETOX(D)—GetRidofToxinsforFastWeightLoss

TheDHEMMSystemisgearedforweightlossaswellasdetoxification.Youwillgetthebenefitsofweightloss,butmoreimportantly,youwilltransitionto living a healthier, more vibrant life. This detox phase is designed totransition you to eating whole, unprocessed, natural foods as well asremovingthemostcommonunhealthyfoodchoices.Duringthisphase,youarereeducatingyourbodyandprogrammingyourtastebudstoenjoyfoodsthathelp you loseweight andkeep it off.Youwill also eliminate foods towhichyoumayhave sensitivities thatcause inflammation in thebody. It isnotuncommontoloseuptofifteenpoundsinthisthree-weekphase.Besidesweightloss,youcanexpecttofeelmoreenergetic,tosleepbetter,andtoberidofchronicsinusanddigestiveproblemsandrecurringheadaches.

In thisphase,youwillbegin thecleansingprocessby focusingon foodsthat cleanse anddetoxify thebody,while avoiding foods that causeweightgain,excesstoxins,andinflammationinthebody.Youwillreprogramyourtaste buds to cravewhole, natural, healthy foods as opposed tohigh-sugarjunkfoods.Youwillbegintoenjoyanewvarietyoffoodswhilestill losingweight during this three-week period. During this phase, you will beeliminatingtheBig6,themostaddictive,unhealthy,andfatteningfoods.Attheendofthethreeweeks,whenyoucanbegintoreintroducethesefoods,youwill likelyhavelostyourtasteforthem.Onceyourbodydoesn’tcravethem, you will have a balanced body chemistry that lets you eat them inmoderation,fromtimetotime,butnoteveryday.

You will be reprogramming your body to enjoy and crave natural andhealthy foods that limit insulin production in the body, which is anunderlyingcauseofexcessfatinthebody.Youwillalsoeatfoodsthatbuildandmaintainmuscletonewithverylittleeffort.Inchoosingwhattoeat,youwillbalancecarbohydrates,proteins,andfatsateverymeal.Youwillnotbe

counting calories: the focus is on quality of calories, not quantity.Consuming large amounts of fresh vegetables, fruits, grains, beans, nuts,seeds,andfatswillrebuildyourcellsfollowingdetox.IfyoulovetoeatlikeIdo,youwillbegladtoknowthatforthethreeweeksofthisphase,youwillenjoyeatingdelicious,nutrient-richfoodsandyouwon’tbehungry.Don’tworryaboutfailingorgivingupifdisciplineisnotyourstrongsuit.Here’swhat you do. If you slip up or eat some of the foods you’re supposed toavoid, just continue to avoid the Big 6 foods and keep pressing forward.Challenge yourself to stick to theprogram,butdon’t beat yourself up toobadly if you slip up. If you find that one or two items, like coffee, is toodifficulttogiveup,justavoideverythingbutcaffeineandmakethemostoftheprogramanyway.Thatisstillbetterthangivingupentirely.Maybethenexttimeyoutryit,you’llbereadytogiveupalloftheBig6foods.It’sallaboutmakinggoodprogress,notbeingperfect!Anotheroptionistofindafriend, coworker, or familymember to follow theDHEMM System withyou so you can support and encourage one another.This is your journey.Makeityourown,enjoyit,andmakeitappropriateforyou.

Big6FoodstoAvoidDuringThisPhaseIn this phase, you will avoid the following Big 6 foods and beverages forthreeweeks.TheBig6foodstoavoidareeitherfattening,addictive,and/orunhealthy.TheBig6foodstoavoidare:

1.Caffeinedrinks(tea,coffee,soda,dietsoda)

2.Sugar(candy,sweets,cookies,cakes,processedfoodsthatcontainsugar)

3.WhiteCarbs(whitebread,whiterice,whitepasta,whitepotatoes)

4.AnimalProteins(eggs,fish,chicken,beef)

5.Dairy(milkandcheese)

6.Alcohol(liquor,beer,wine)

In this phase, I recommend that you abstain from the Big 6 for threeweeks and replace them with healthy, whole, plant-based foods, such asnutritiousvegetables,wholegrains,beans,fruits,andnuts.

WhenpeopledecidetorefrainfromeatingtheBig6,thefirstthingtheyaskme is, “What in theworld is left to eat?” But you’ll discover awholearray of delicious, natural foods thatmake you feel healthy and energetic.

You won’t have to starve or feel hungry because you will be eating—justdifferentfoodsthanyourbodyisusedtoeating.AsintheentireDHEMMSystem, youwill not be counting calories ormeasuring carbs, proteins, orfats, just learning toenjoyhealthier foods thatwill fuelyourbody.Also, ifyou are satisfied with the food choices and your weight loss during thisphase,youcancontinueinitaslongasyoulikeasithasveryhealthy,naturalfoodchoices.However,forthosewhowanttobegintoaddsomeoftheBig6 foods back into their diet, progressing to the next phase will guide youtowardalong-term,healthyeatingplan.

FoodstoEatDuringThisPhaseToensure youget thehighest-quality foods, youmayhave to visit a localhealthfoodstore,notjustaregulargrocerystore.Alocalhealthfoodstorewillhavemorenatural,organicfoodswithmoreoptionsaswell.IpersonallyneverthoughtIwouldcraverawseedsandnuts,butIjustlovethemforanafternoon snack, particularly sunflower seeds and cashews.They sure beatthecandyI’deatafterraidingthevendingmachinemostafternoonsbeforeIbegantheDHEMMSystem.

BreakfastFoods

•Whole grain ormixed grain cereals.There are a variety of hot and coldcereals that contain whole grain or mixed grain. Oatmeal is a greatchoice, and you can use stevia or fresh fruit to sweeten to taste. Myfavoritetwobrands,withalargevarietyofwholegraincereals,areBob’sRedMillproductsorEzekiel4:9.

Lunch/DinnerFoods

• Vegetables. A few good choices include spinach, kale, collard greens,broccoli,cauliflower,greenbeans,asparagus,Brusselssprouts,zucchini,eggplant,squash,tomatoes,andmushrooms.

• Whole grains. Brown or wild rice, whole grain crackers, buckwheat,quinoa.TwoofmyfavoritebrandsofwholegrainfoodproductsarebyEzekiel4:9,foundatwww.foodforlife.comandBob’sRedMillproducts.

• Salads. Make yourself luxurious salads using mixed greens, romainelettuce, spinach, arugula, carrots, mushrooms, cucumber, radicchio,

endive,peppers,avocado,tomato,andradishes.

• Beans and legumes. Though they are considered starches, beans andlegumesareespeciallyhealthykindsbecausetheyarehigh infiberandlow in fat.Gowild eating black beans, lima beans, kidney beans, favabeans, butter beans, lentils, chickpeas, and black-eyed peas. Cannedbeans are fine, but you may want to rinse some of the salt off thembeforecooking.

•Tofu,tempeh,andfauxmeats.Sauté,bake,orgrilltofuandtempeh,andmix them with vegetables and brown rice. There are also goodvegetarian meat substitutes for burgers, sausage, or chicken pattiesavailable.

Snacks

• Fruits. A few good choices include apples, blackberries, blueberries,raspberries,strawberries,cherries,peaches,gojiberries,grapefruits,andoranges.

• Nuts and seeds. These include almonds, walnuts, macadamia nuts,cashews,soynuts,sunflowerseeds,pumpkinseeds,sesameseeds,hempseeds,andfreshlygroundflaxseeds,justtonameafew.Buyorganicrawnutsandseedswhenpossible.

•Othersnackchoices.Ricecakes,flaxcrackers,unsweetenedpeanutbutter,andpopcorn(lightlyseasonedwithseasaltisfine).

CookingIngredients

•Cookingoils.Thebestchoicesareextra-virginoliveoil,organiccanola,sunflower,andsaffloweroils,andwalnutoil.

•Seasonings.UseCelticSeasalt,garlic,onions,ginger,andtamari.Donotuseregulartablesalt.

•Oilstouseonsalads.Thebestchoicesareflaxseedoil,avocadooil,andoliveoil.

•Gluten-freeflours.Goodchoicesarefloursthatcontainrice,beans,oats,soy,barley,potato,cornmeal,flaxseed,nuts,seeds,quinoa,ortapioca.

•Non-dairy butters. Use nut or seed butters, such as almond butter, orveganbutter.Besurethebuttersareunsweetened.

•Sweeteners. Stevia is especially good for cereals, smoothies, and bakedgoods.Agavenectarisanotheroptiontouseinmoderation.

Beverages

InChapter8, Idiscussed someof thebestbeverageoptionsandexplainedthe specific health benefits they provide. The recommended beverages todrinkduringthisphasearelistedbelow:

•Water

•Coconutwater

•Fresh-squeezedjuices

•Herbalcaffeine-freeteaslikemintorchamomile

•Non-dairymilk,suchasunsweetenedalmond,rice,hemp,orsoymilk

DetoxificationMethodsThatSupportThisPhaseDetoxifying the body and eliminating toxins can be accomplished throughvariousdetoxificationmethods,asdiscussedinChapter5.Duringthisthree-week detoxification phase, I consider it mandatory that you take colon-cleansing and liver cleansing herbs/supplements. You need to rapidlyeliminatetoxinsfromyourbodytoavoidfeelingsickandtominimizedetoxsymptoms. All the other detox methods listed are optional, but I wouldstrongly encourage you to pick twoor three of the others on a long-termbasis,asyouhavethetimeandmoneytodoso.

Some people notice a change for the better in their health and energylevels within a few days; however, for others, it may take a few months.Everyone’stoxicoverloadisdifferent,andmanyfactorscomeintoplay,suchas yourhealth status,weight,metabolism, age, andgenetics. Sobepatientandsteadfastthroughthedetoxificationprocess.

SupplementstoTakeDuringThisPhaseInChapter8,Iprovidealistofsupplementsthatwillhelpyoucontrolyourweight,achieveoptimalhealth,fightdisease,andslowtheagingprocess.Ataminimum,youshouldincludethegreendrinkandfiberduringthisphase

as they are critical for detoxification. You can look to include othersupplementsfromChapter8afterthe21-daydetoxphase.

WhattoExpectDuringThisPhaseYoumay be surprised at how good you feel after this phase—lighter andmore energetic. You may experience greater mental clarity. Many peoplewho thought being sluggish and lethargic was a normal way of living arepleasantlysurprisedathowgreattheyfeel.

Asaresultofthisdetoxphase,youwillhavegivenyourbodyachancetobreak free from cravings and addictive eating habits. Youmay have somecravings,andtheremaybesomedayswhentheprocesswill seemdifficult,butyouwillbegintoseethelightattheendofthetunnel.Someindividualsdon’texperienceanycravingsatall.

ExpectandWelcomeDetoxSymptoms

Youmayexperiencesomedetoxificationsymptoms,andtheirseveritywilldepend on how toxic you were to begin with. You should expect andwelcomedetoxsymptomsbecause,althoughtheycanbeunpleasant,theyareasignofprogress.YourbodyisaddictedtotheBig6foods,andasyoubreakthoseaddictions,youwillbelearningforthefirsttimehowdependentyourbodyhasbecomeonthosefoods.Typicaldetoxsymptomsincludethefollowing:

•Cravings.Asyourbodydetoxifies, itcravesfoodsitwasusedtoeating,such asmeat, dairy, sugar, and caffeine. Cravingsmay last for severalhoursorseveraldays,buttheywillbegintodecreaseasyourbodygetsridofitstoxicoverload.

•Headaches, pains, nausea. If you drink a lot of coffee, expect headachesduring the first few days. Youmay also experience physical aches andjointpainsorevennausea.

• Fatigue. Allow time to rest during this detoxification phase, aseliminatingtoxinswilldrainyouandmakeyoufeelexhausted.Justtakeiteasyandrest.

• Skin rashes. Skin rashes, or even acne, are signs that your body isexcretingtoxinsthroughyourskin,whichisthebody’slargestorganof

elimination.Bydoingthecolonicsortakingthecolon-cleansingherbs,youcanminimizetherashesandbreakouts.

• Irritability.Not eating some of your favorite foodswillmake you feelirritableandbored,soexpecttobealittlecranky.Thisisagoodtimetoavoidsocialeventsaswell.

SummaryoftheDetoxificationPhase(Phase1)Here’s a quick recap of what you need to do during this 21-day

detoxification phase for rapidweight loss and renewed health and energy.Manypeopleendupstayinginthisphaseforsixtoeightweeksbecausetheylovetherapidweightloss,increasedenergy,improveddigestion,andclearerskin.Feelfreetodosoaswell.

•AvoidtheBig6foods.TheBig6foodsthatneedtobeavoidedduringthisphase to detoxify the body are provided in this chapter. Food andbeveragechoicestoeatanddrinkduringthisphasearealsoprovided.

•Complete a colon cleanse and a liver cleanse. You should use both coloncleansing and liver cleansing herbs/supplements during the 21-daydetoxification phase. For the colon cleanse, recommended products tochoose fromincludeMag07byAerobicLife,Dr.Natura’sColonix,orBlessedHerbsColonCleansing kit.For a liver cleanse, recommendedproducts to choose from include Liver Rescue by Healthforce andLivatonePlusbyDr.SandraCabot.Feelfreetoselectoneortwootherdetoxmethods,asdescribedinChapter5;theseotherdetoxmethodsareoptionalduringthisphase.

•Drinkagreendrinkandtakeafibersupplementeverymorning.Thegreendrinkandfiberaremandatoryduringthe21-daydetoxphaseandwillgofar tohelpyoudetoxifyandcleansethebody.Recommendedproductsfor the green drink areGreen Vibrance or VitamineralGreen. For afibersupplement,IlikeSprinkleFiberbyFiber35becauseyoucanjustaddascooprightintoyourgreendrinkeverymorning.Afterthe21-daydetox phase, you can look to include additional supplements that aredescribedinChapter8.

InConclusion

The body is fully capable of healing, rejuvenating, and restoring itself tooptimumhealth,anddetoxificationallowsyoutodojustthat.Thetwenty-onedaysshouldgiveyourbodysufficienttimetoreprogramyourtastebuds,and you will begin to enjoy healthier, more natural foods, permanentlychangingyourunhealthyeatinghabits.

Afterthetwenty-onedaysofthisdetoxificationphase,youwillexperiencegreathealthbenefits.Youwillbegintonaturallyslimdown.Youwillbegintothinkmoreclearly.Youwillfeelenergizedandmorealive.Youwillnoticea clearer complexion. You will feel happier and balanced. And, mostimportant,detoxifyingthebodyonalong-termbasiswillensureyourbodydoesn’taccumulatetoxicwastethatleadstoexcessfatinthebody.

CHAPTERELEVEN

EAT(E)—EatCleanandBalancedFoodsforPermanentWeightLoss

Inearlierchapters,wediscussedwhich foodsarehealthyandcontribute toweight gain andwhich ones contribute toweight loss. In this chapter,wefocus on howmuch to eat,what types of food, andwhat combinations offoodsarebestforthebody.

You will enjoy the healthy, whole-food eating plan you started in thedetoxification phase but will begin to reintroduce some of the foods youavoidedanddeterminewhichoneswillhavenegativeconsequencesonyourhealth or weight-loss efforts.When reintroducing them, you canmonitortheireffectsonyourhealth.Asyoubegintoreintroducecertainfoods,youwillneedtoobservehowtheyaffectyourweightandhowyoufeel.Ifcertainfoodsstillcauseyoutohaveallergicreactions(bloating,gas,headaches)andhinderyourweight-lossgoals,youwillwanttocontinuetoavoidthem.Youmaywanttokeepajournalatthistimetokeeptrackofwhatyoueateverydayandthefeelingsorallergicsymptomsassociatedwithcertainfoods.

The foods in the DHEMM System will help you balance hormones,decreasehunger, regulateyourmetabolism,andremove toxins that lead tochronic disease. The foods in the DHEMM System, which include leanproteins, good carbs, and healthy fats at each meal, have the followingcharacteristics:•Lowinsugar

•Primarilynatural,whole,raw,ororganic

•Highinfiberandomega-3fattyacids

•Highinvitamins,minerals,andnutrients

•Lowinsodium

TransitioningfromtheDetoxPhasetotheEatPhase

HereareafewkeyguidelinestohelpyoutransitionfromtheDetoxPhasetotheEatPhase.ThiswillhelpensurethatyoucontinuetoloseweightasyoutransitiontotheEatPhase.

Regarding theBig 6Foods that you avoided inPhase 1 (DetoxPhase),here’showyoushouldtransitionthesefoodsbackintoyourdiet:1.Caffeinedrinks. Feel free to add a limited amount of caffeine back into your diet.Caffeine can speed up yourmetabolismby 5 to 8 percent,which helps toburnabout100to175caloriesaday.Thisdoesnotmeanyoushouldoverdoitanddrinkseveralcupsofcoffeeperday,buthavingonecupofcoffeewillnothaveadverseeffectsonyourweight-lossgoals.Additionally,green tea,myfavoritemetabolismbooster,isfoundtoprovidemanyhealthbenefitstothe body as well as help your body burn fat. Green tea is highlyrecommendedasadailydrink.

2.Sugar.IexplainedthatsugarishighlyaddictiveandhowitmakesusfatandsickinChapter3;thereisnogoodreasontobringsugarbackintoyour diet. Of course, we are referring to white refined sugar, high-fructose corn syrup, etc. You should continue to use stevia and othernatural sweeteners that don’t have adverse effects on your health andweight-lossgoals.

3.Whitecarbs.Youwillcontinuetoavoidwhitecarbs,suchaswhitebread,whiterice,whitepasta,whiteflour,andwhitepotatoes.Feelfreetousehealthier alternatives, such as whole grain bread, brown or wild rice,wholegrainpasta,wholewheatflours,andsweetpotatoes.

4.Meats.Meatsprovidethebodywithleanproteins,whichareextremelyeffective for helping to maintain muscle, burn calories, and balancebloodsugar levels.So,duringthisphase,youwanttotransitionmeats(leanprotein)backintoyourdiet.Agoodapproachistobringbackfishforthefirstweek,thenbringbackchicken,andthefollowingweek,youcanhaveleanredmeatonoccasion.Redmeatcontainsalotofsaturatedfat,sotrytolimityourintaketotwoorthreetimesaweek.Instead,eatmoreprotein fromfish,poultry,andvegetable sources, suchasbrownrice,beans,andnuts.

5.Dairy.Ifyoudiscoveredthatyou’reallergictodairy(cow’smilk)duringtheDetoxPhase,thenyouwanttocontinueavoidingit.However,eggs,

low-fat cheese, andnon-dairymilk (such as almondmilkor soymilk)arestillgreatlong-termdairyoptions.

6.Alcohol.IfyouwereadrinkerbeforetheDetoxPhase,you’reprobablyanxioustobringalcoholbackintoyourdiet.However,youshouldstilldrinkalcohol inmoderation.Bemindfulhowharshalcoholcanbeonthe liver; you will want to do liver cleanses every fewmonths if youconsumeagreatdealofalcohol.

DetoxMethods.IntheDetoxPhase,youcompletedacoloncleanseandaliver cleanse. For maintenance, you can do colon cleansing and livercleansing as you feel a toxic overloadbuildingup in your system, and, formost, this is typically every three to sixmonths.However, for those whomaintain healthy eating, drink clean or alkaline water, or take few to noprescriptions or supplements, you may only need to do colon or livercleansing once a year.This is a great time to revisitChapter 5 and beginincorporatingotherdetoxmethodsintoyourroutine.

Supplements. In the Detox Phase, the green drink and fiber weremandatory supplements. You can continue both of these supplements, astheywill continue tohelpyou improveyourhealth, cleanseyourdigestivetract, andhelp you achieve yourweight-loss goals.During this phase, youalsowanttoconsideraddinganyadditionalsupplementsthataredescribedinChapter8.Keepinmindthatthesesupplementsarenotrequiredbutcanbeaddedtoaddressspecificailmentsanddigestiveissues.

OneFinalNote.Youmustunderstandthedifferencebetween“bodyfat”and“stubbornbodyfat.”Youcanburnbodyfatbyeatinghealthy“cleanandbalanced”meals andbeingphysicallyactive,but to lose stubbornbody fat,you will have to correct hormonal imbalances, as discussed in Chapter 6.Wheneatinghealthyandbeingphysicallyactivearenotenoughtoachieveyourweight-lossgoals,hormonalimbalancesarethelikelyculprit.Ifyouarechallenged to lose weight or your weight loss stalls, you will have toincorporatemethods tobalanceyourhormones,asdiscussed inChapter6.Additionally, be sure you’ve include some of the metabolism boostersdiscussedinChapter7tohelpyourbodyburnmorefateffortlessly.

WhatAre“CleanandBalanced”Foods?As discussed earlier, “clean” foods are primarily natural, whole, raw, ororganic—foods that the body can effectively digest and utilize for energy

withoutleavingexcesswasteortoxinsinthebody.Cleanfoodsincludeleanproteins,goodcarbs,andhealthyfats.“Balanced”foodsmeansthatyouwillbalanceyourmealsbyeatingproteineverytimeyoueatacarbohydrate.So,ifyouhavecarbohydrates,youwanttoalwaysincludeprotein.Maintainingthis balance between proteins and carbs is a very simple but incrediblyeffective method for preventing insulin spikes and aiding the body inburningfat.

Why protein every time you eat? Protein counteracts the body’soverreaction to carbohydrates, which cause insulin spikes and fat storage.Proteins will also help you feel full longer and thus will help preventovereatingandfoodcravings.Proteinwillalsohelpyoubuildandmaintainmuscle mass, and, as we’ve learned, muscle naturally burns more caloriesthanfat.

Eatingcleanandbalanced foodswillhelpyou loseweight for allof thefollowingreasons.

•Itwillhelpyouaddresstheunderlyingreasonsyourbodystoresfat.

•Youwilllearnwhichfoodswillhelpyoustaythinandmaintainyourhealthyweight.

•Youwillhavemorecontroloveryourinsulinandbloodsugarlevels.

•Youwillburnfat,especiallythebellyfatandlovehandles.

•Youwillgaincontrolofyourappetiteandcravings.

TwelvePrinciplesforEating“CleanandBalanced”FoodsLookattheprinciplesbelowasyourinstructionsonhowtoeat“cleanandbalanced”foods.

•Principle#1:Choosenutrient-richfoods,notemptycalories.Thismeansyouwilleatfoodsthatarehighinvitamins,minerals,phytonutrients, fiber,andomega-3fattyacids.Eatingjunkfoodsislikeeatingemptycalories.Youwantyourcaloriestoprovideyouwithnutritionalbenefitsthatwillhelp you heal your body andmaintain a permanently healthy weight.Before you eat anything, ask yourself, Is this a healthy, nutrient-richfoodoremptycalories?Committobemindfulofeverythingyoueat.

•Principle#2:Eatproteinwitheverymeal.Eatproteinwitheverymeal,andeatitfirst,beforethecarbohydratesorfats.Youcanalsoeatproteinby

itself.Eatingprotein foodsdoesnotcause insulin spikes,making themanimportantstapleofeatingcleanandbalancedfoods.

•Principle#3:Alwaysbalancecarbohydrateswithprotein.Wheneveryoueatacarbohydrate,eatsomeproteinalongwithit.Asageneralguideline,theprotein should be about half the amount of the carbohydrates. Forexample,ifyouhad30gramsofcarbohydrates,theneatabout15gramsofproteinalongwithittopreventinsulinspikesthatcauseexcessfattobestoredinthebody.Youcanusefoodlabelstodeterminehowmuchcarbs (or “net carbs”) and protein is in food. (See the examples at theendof this section to better understandhow tobalance carbohydrateswithproteinateachmeal.)•Principle#4:Don’tovereatcarbohydrates.Itisimportanttonotovereatcarbohydrates.Limityourselftonomorethantwoservingsofhigh-carbohydratefoodsatanyonemealorsnack.Thiswillpreventexcesscarbohydratesfrombeingstoredasfat.Ifyouarestillhungry,theneatmorevegetablestosatisfyyourhunger.Donottrytoeat other high-carbohydrate foods, which will convert to fat in yourbody, or too much protein, which will hinder weight loss by addingextracalories.Oneservingofhigh-carbohydrate foods isabout1/2cupor 15 grams of carbohydrates. So, themaximum amount of high-carbfoodsyoushouldeatatanyonemealistwoservings,whichis30gramsorabout1cup,alwaysbalancedwithahigh-proteinfood.

•Principle #5:Avoid sugar, salt, and trans fat.Wediscussed anumberoffoods that cause weight gain and are bad for your health. However,thesethreeareatthetopofthelist.Trytoavoidthematallcosts.Theyhavenonutritionalvalueandaresimplybadforyourhealth.Chapter3is entirely devoted to explaining how detrimental sugar is. Salt is alsobadforyourhealthandcausesbloating,swelling,andfluidretention.Asfar as trans fat, the good news is that the FDA regulates it, and foodmanufacturers now have to list howmuch trans fat is in each servingwhentransfatsexceed0.5gramperserving.

•Principle #6:Eat at least five servings of fruits and veggies each day. Fruitbreaks down faster in the body than any other food, leaving us fueledand energized, and because it is a highly cleansing food, it leaves notoxicresidueandactsasastrongcleanserforthebody.Youneedtoeatvegetablesifyouwanttogetthin,asstudieshaveshownthatthosewhoeat a large variety of vegetables have the least amount of body fat.

Veggies and fruits are naturally balanced because they contain bothproteinandcarbohydrates.Theyaremadeupofmostlywaterandfiber,so they can be eaten in larger quantities. However, there are a fewexceptions.Consumptionofcornandpotatoesshouldbeminimaland,ofcourse,alwaysbebalancedwithprotein.

•Principle#7:Limityourintakeofredmeattotwotothreetimesperweek.Redmeatcontainsalotofsaturatedfat,sotrytolimityourintaketotwoorthree times a week. Instead, eat more protein from fish, poultry, andvegetable sources, such as brown rice, beans, and nuts, which containgoodessentialfats.

•Principle#8:Eattwohealthysnacksperday.Snackskeepyoufromgettinghungrybetweenmeals.Eatingsnacksallowsyoutofeedyourbodyeverythreetofourhours,whichkeepsyourmetabolismrevvedup.Seethelistofhealthysnacksprovidedlaterinthischapter.

•Principle#9:Eatatleast30gramsoffiberperday.Numerousstudieshaveshown that high-fiber diets help you lose weight and protect againstheartdisease,stroke,andcertainkindsofcancer.Chapter8providesalistoffoodsthatarehighinfiberaswellasfibersupplementsthathelpyoutoeat30gramsoffiberperday.

•Principle#10:Eatfruitbyitself,onehourbeforeoraftermeals.Theenzymesinfruitaredigestedbetterifthefruitiseatenalone.Therefore,fruitisaperfectsnackfood.

• Principle #11: Eat four to five times a day. You will lose weight morequicklyifyoueatfourorfivetimesadayasopposedtoonlythreemeals(or fewer).Try toeatevery three to fourhours, and think in termsofthreemeals and two healthy snacks.Each time you eat, you stimulateyourmetabolism for a short period of time; thus, themore often youeat,themoreyouspeedupyourmetabolism.Eatingeverytwotothreehoursfeedsyourmusclesandstarvesfat.

•Principle #12: Buy organic asmuch as possible. Buy organic foods,whichdon’thavechemicalpreservatives,foodadditives,hormones,pesticides,or antibiotics. Fresh organic foods are far less toxic than highlyprocessedandpackaged/frozenfoodsandleavelessresidueandwasteinthebody.

Herearesomeexamplesofhowto“balance”carbohydrateswithproteins(theproteinfoodislistedinitalics):•Breakfasts

♦Oatmealcookedinfat-freeorlow-fatmilk(addfreshfruittosweeten)♦Omeletwithleanturkeysausageandhashbrowns♦Aneggoreggwhiteswithwholewheattoast♦Pancakesorwaffleswithleanporksausage

♦Unsweetenedyogurtwithwholegraincereal•Lunch

♦Tunaonwholewheatbreadwithagardensalad♦Low-fat,nitrate-freelunchmeatonwholewheatbread♦Chili,bean,orpeasoupwithwholegraincrackers♦ChickenorsteakinaCaesarsalad♦Grilledchickensandwichonwholewheatbun♦Grilledsalmonwithagardensalad

•Dinner

♦Leansteakwithsweetpotatoesandveggies♦Grilledsalmonwithquinoaandveggies

♦Bakedchickenwithmashedpotatoesandsautéedveggies♦Chickenstir-frywithbrownrice

♦Leansirloinsteakwithlimabeans♦Meatballswithreduced-fatcheeseonwholewheatpastawithsalad♦Chiliwithwholegraincrackersandsalad•Snacks

♦Unsweetenedpeanutbutterwithcelerysticks♦Reduced-fatcheesestickswithanapple

♦Unsweetenedyogurtwithfreshfruit

♦Twotablespoonsofnuts(almonds,macadamia,Brazilnuts)withfreshjuice♦Carrotorcelerystickswithalow-fatcheesespread♦Grahamcrackerswithlow-fatorfat-freemilk♦Reducedfatcheesesticks(stringcheese)withcrackers

“CleanandBalanced”FoodChoicesDuringthisphase,youwilleatcleanandbalancedfoodsfromtheproteins,goodcarbs,andhealthyfatslistsbelow.Thissectionprovidesspecificlistsofsomefoodchoicesforeachcategory.Theselistsaremeanttogiveyoumany

food choice options, but they do not represent the only foods that aresuitableontheDHEMMSystem.Alwaysusetheprinciplesabovetoselecttherightbalanceofleanproteins,goodcarbs,andhealthyfatseachday.Theendresultwillprovidethebestbalanceofcarbs,proteins,andfatstoensurethat the rateatwhichyourbodybreaksdownyour food intoenergy lendsitselftomeetingyourweight-lossgoals.

Thefollowingaredailyguidelinesforhowmuchofeachtypeoffoodtoeatforawell-balanceddiet.

•Leanproteins(30percentofdailydiet):Twoorthreeservings(3to4ouncesperserving)ofleanproteins,suchasleanredmeat,poultry,andfish•Goodcarbs(45percentofdailydiet):Atleastfiveservingsoffruitsandvegetables/legumes(beans)andtwoorthreeservingsofwholegrains(1/2cup=oneserving)•Healthyfats(25percentofdailydiet):Onetotwoservings(about1ounce)ofnutsandseedsperdayandonetothreetablespoonsofhealthyoils

LEANPROTEINSEat2or3servings(3to4ouncesperserving)ofleanproteindaily.

Fish&Shellfish Chicken&Turkey LeanRedMeat

bass,calamari,catfish,clams,cod,crabmeat,flounder,grouper,haddock,halibut,lobster,mackerel,oysters,perch,wildsalmon,sardines,scallops,shrimp,redsnapper,sole,tilapia,trout,tuna

skinlesschickenbreasts,skinlessCornishhen,skinlessturkeybreast

leanbeef,flanksteak,sirloin,topround,Londonbroil,porktenderloin,porkribchops,porkroast

DairyProducts

proteindrink/powder,goatandsheep’smilkproducts,unsweetenedyogurt,non-dairymilksuchasunsweetenedalmond,rice,hemp,soymilk

GOODCARBSFruits:2servingsor2wholefruitsdaily

Veggies/legumes:3to4cupsdailyWholegrains:2to3threeservingsdaily(1/2cup=oneserving)

Fruits Veggies/Legumes WholeGrains

apples,apricots,avocado,bananas,blackberries,blueberries,cantaloupe,cherries,cranberries,dates,figs,grapes,kiwi,grapefruit,guava,honeydew,lemon,lime,mango,nectarines,oranges,papaya,peaches,pears,pineapple,plums,pomegranate,prunes,raspberries,strawberries,tangerines,watermelon

alfalfa,artichokes,asparagus,beetsandbeetgreens,broccoli,Brusselssprouts,cabbage,carrots,cauliflower,celery,chiles,cilantro,collardgreens,cucumbers,dandeliongreens,eggplant,fennel,garlic,greenbeans,kale,kelp,leeks,lettuce,mushrooms,mustardgreens,okra,onion,parsley,parsnips,peapods,peas,peppers,pumpkin,radishes,rhubarb,rutabaga,scallions,spinach,summersquash,sweetpotato,tomato,turnips,turnipgreens,watercress,yams,zucchini

barley,bran,brownrice,buckwheat,bulgurwheat,corn-meal,millet,oats,oatbran,oatmeal,quinoa,rye,spelt,wheatgerm,wildrice,wholegrain/gluten-freebreads,wholegrain/gluten-freepastas,wholegraincerealsblackbeans,lentils,kidneybeans,pinto

beans,splitpeas,chickpeas(garbanzobeans),limabeans,butterbeans,waxbeans

HEALTHYFATSNutsandseeds:1or2servings(about1ounce)ofnuts/seedsdailyHealthyoils:1to3tablespoons

daily

Nuts Seeds HealthyOils

almonds,Brazilnuts,cashews,chestnuts,coconut,hazelnuts,macadamianuts,pecans,pistachios,walnuts

groundflaxseeds,pumpkinseeds,sesameseeds,sunflowerseeds

avocadooil,canolaoil,coconutoil,extra-virginoliveoil,flaxseedoil,fishoil,sesameoil,walnutoil

HEALTHYSNACKSEat2healthysnacksperday.

HealthyLow-CalorieFruitsandVeggies

(lessthan100calories)

HealthyLow-CalorieNutsandSeeds

(RaworDryRoasted)(lessthan100calories)

HealthyHigh-Protein/Low-FatSnacks

•1largeapple•1/2cupunsweetenedapplesauce•1largeorange

•1mediumgrapefruit•1mediumpear•1mediumbanana•1cupblueberries•1cupblackberries

•12rawalmonds•8walnuthalves•4Brazilnuts•1/2oz.pumpkinseeds•2tablespoonssunflowerseeds

•20macadamianuts•20peanuts

•1hard-boiledegg•2oz.tuna,lightlysalted•1/2cuplow-fatcottagecheese•1oz.stringgoatcheese

•1cupplainfat-freeyogurt•8bakedtortillachipswith3tablespoonssalsa

•5cupsplainpopcorn

•1cupraspberries•1cupfreshcherries•1largenectarine•2mediumpeaches•2cupsgrapes•2kiwis•1cupcelery/celerysticks•1/2cupbabycarrots•1cupbroccoli•1cupcauliflower

BeveragestoDrinkDuringThisPhaseThe beverages allowed during this phase include water, green tea, fresh-squeezedjuices,greensmoothies,coconutwater,non-dairymilkoptions,anoccasionaldietsodaifdesired,andpossiblyacupofcoffeeaday.

Duringperiodsofintensedetoxification(likeinPhase1),Ihaveabstainedfromdrinking coffee, but at other times, I do enjoy drinking a cup a day.There are different schools of thought on whether coffee is bad for ourhealth. Although coffee is acid forming, it is not too harsh on the liver;therefore, inmyopinion, itwill not interferewith your detoxification andcleansing steps for the long term. However, in the first phase of theDHEMMSystem,coffeeshouldbeavoidedaltogether.Eventually,youmayfind you desire less. In any case, coffee is not the biggest problem withstayingslimandhealthy.Ifyouhaveamoderateamountofcaffeine(abouttwocupsofcoffeeorteaperday)andcansleepwellatnightandmaintainenergyandbalancethroughouttheday,thencaffeinemayactuallyimproveyour health and metabolic fitness. I also recommend drinking green teainsteadofcoffeebecauseitofferssomanyotherhealthbenefits.Butifone(just one) cup of coffee (regular or decaf) in the morning is your guiltypleasure,thenthatshouldnotposeaproblemtoyourhealth.

DetoxMethodsandSupplementsThatSupportThisPhaseAllof themandatorydetoxmethodsand supplements shouldbecontinuedduringthisphase.Youwillwanttocontinuetryingdifferentdetoxmethodstoidentifythosethataremosteffectiveforyou.Additionally,youwillwantto consider takingnutritional supplementsbaseduponyour specifichealthconcerns and issues. As an example, if you struggle with constipation or

bloating, in addition to the greendrink and fiber, probiotics anddigestiveenzymeswouldbegoodoptionstoincludeduringthisphase.

ReintroducingFoodsandIdentifyingFoodAllergiesDuring this phase, you can begin introducing the foods that you wereavoidinginPhase1,butbeawareofwhatisgoingoninyourbodyduringthis time.DuringPhase1of theprogram, youmayhave eliminated foodsyouwereunknowinglysensitiveorevenallergic to,andthusreintroducingthesefoodswilltriggerthesymptomsthosefoodscausedyoutohave.

Foodallergiesarenot just thedramaticreactions thatcausesomeonetoend up in an emergency room with hives and shortness of breath frompeanuts or something like that. That is an immediate and acute allergicreaction.Itisnotthatcommonbutcanbeveryserious.However,therearereactionstofoodsthataremuchlessdramaticbutjustasdeadly.Thesearedelayed allergies, and they are muchmore common, affecting millions ofpeople.Theyarenoteasilydiagnosedbut theyplayahugerole inchronicillness andweight issues.Abouthalf of us have some foods that just don’tagree with us and that cause a delayed allergic reaction. These delayedallergicreactionscancausesymptomsanywherefromafewhourstoseveraldays after consumption. These delayed allergic reactions include weightgain, fluid retention, skin eruptions, fatigue, brain fog, irritable bowelsyndrome, mood problems, headaches, sinus and nasal congestion, andmuscle and joint pain or swelling. Eating foods you are allergic to causesinflammation,whichultimatelyleadstoswellingandfluidretention.Gettingridof this fluidby reducing inflammation is a good thing and canhappenwiththedetoxificationmethodsdescribedinthisbook.Yourbodycanthenstartthehealingprocesstoallowyoutoachievepermanentweightlossandoptimalhealth.

Thefoodsmostpeoplearesensitivetoaregluten,cow’smilk,eggs,corn,peanuts, yeast, and wheat. Gluten is a special type of protein that iscommonlyfoundinrye,wheat,andbarleyandisresponsiblefortheelastictextureofdough.It is found inmost typesofcerealsand inmanytypesofbread. Not all foods from the grain family contain gluten. Examples ofgrains that do not have gluten include wild rice, corn, buckwheat, millet,quinoa, oats, and soybeans. Because gluten is not a naturally occurringprotein in the human body, studies have shown that it can cause general

inflammation of the intestinal tract and can also damage the lining of thesmallintestine,makingitdifficulttoabsorbnutrientsfromfoods.

Eliminatingfoodallergiesisthefoundationforfeelingbetteranddealingwithchronicsymptoms.Todeterminewhatfoodsyou’reallergicto,youcantakeabloodtestforimmunoglobulinG(IgG)antibodiestofoods.Thiscanbehelpfulbutmaynotdetect all foodallergies. Itmaybemoreuseful foryou to identify food allergies by the process of elimination. This simplymeansyougetridofallpotentialfoodsthatyouthinkyoumaybeallergictoforthreeorfourweeksandthenreintroducethemslowly,oneatatime,andseehowyoursystemreactstoeachone.Keepafoodjournalandtakenotesonhowdifferentfoodsaffecthowyoufeelorwhatsymptomstheycauseinyourbody.Writedownwhatyoueat,whenyouateit,andhowyoufeltforthenextcoupleofdaysafteryouateit.Ajournalwillalsorecordyouroverallweightlossandhealthandwell-being.

Forexample, ifyouare tryingtodetermine ifyouareallergic towheat,youcouldeataservingofWheatenaatbreakfastandmaybeasandwichwithwheatbreadforlunch.Thenobserveyourbodycarefullyforthenexttwotothreedays.Watch to see if thewheat triggers any symptoms such as fluidretention, headaches, runny nose, or joint pain. If you experience suchreactions or symptoms after you reintroduce the food, do not continue toinclude that food in your diet. Instead, wait and retry again in anothermonth or two. If you still react negatively, you should just remove themfrom your diet altogether or visit a dietitian or nutritionist skilled inmanagingfoodallergies.

Becausethefoodswe’remostallergicorsensitivetoaretheonesweeatdailyandcrave,avoidingthesefoodscaninitiallybeachallenge.Youshouldexpectwithdrawal symptoms and cravings for the addictive foods for onlythree to fourdays.Additionally, anyof the allergic reactions couldworsenduringthat time frame.However,after those fewdays,youwill feelbetterandbegintoexperienceasenseofwell-being.Symptomssuchasbrainfog,fluid retention, low energy, bloating, headaches, and other digestivecomplaintswilllessenaswell.Onceyoueliminatetheoffendingfoods,youallowyourbodytorespondmoreefficientlytotherestofthisprogram,andhealingandweightlosscanfinallyhappen.

EnjoyingRewardMealsinThisPhase

Althoughmaintainingweightlossisalifelongeffort,wecanstillhavesome“rewardmeals”inthisphase.Thegoalistokeeptoyourhealthyneweatinghabitsandhavetwo“rewardmeals”ontheweekends.IfindthatasmuchasIenjoymyrewardmeals,Ibegintolookforwardtogoingbacktomyhealthyeatinghabitsbecauseofhowtheymakeme lookand feel.Byadding theserewardmeals on theweekends, you keep yourmetabolismguessing. Sinceyourmetabolismissowelltrainedduetohealthyeatinghabits,tworewardmeals on theweekendwill not have an adverse affect on yourweight-lossgoals.

Iwouldcautionyou that ifyoudoeata fewrewardmealsand itcausesyoutoreverttoyouroldeatinghabits,thenavoidthemaltogether.It’snotworthlosingallthesuccessandprogressthatyou’vegained.Sogiveyourselfpermissiontohaveless-than-healthyfoodsfortwomealsperweek,withtheunderstanding that you’ll spend the rest of the week eating healthy, fat-burning,detoxifyingfoodsthathelpkeepyouslim.Forme,ontheweekends—especiallywhileI’mwatchingsports—Ienjoyathin-crustpizzaandadietsodatothefullest.

SummaryoftheEat“CleanandBalanced”FoodsPhase(Phase2)Here’saquickrecapofwhatyouneedtododuringthisphaseforpermanentweightlossandoptimalhealthandvitality:•Followthe12principlesforeating“Clean and Balanced” Foods. These are your guidelines and instructions onhowtoensurethatwhatyoueathelpsyoutolosebodyfatandcontrolyourweightlong-term.

•Selectyourfoodandbeveragechoices.Youwereprovidedveryspecificfoodchoicesof leanproteins,goodcarbs, andhealthy fats.Ensure thatyouget theproperbalanceof these foodsdaily.You shouldalsowatch forfoodallergiesduringthisphaseandcontinuetoavoidanyoftheBig6items thatmakeyou feel sickorunhealthy.Youcanalsoenjoyrewardmeals if you are consistently following the “clean and balanced” foodprinciplesthroughouttheweek.

•Selectyourdetoxmethodsandnutritionalsupplements.Allofthemandatorydetox methods and supplements identified in Phase 1 should becontinuedduringthisphase.Youwillwanttocontinuetryingdifferent

detox methods and nutritional supplements to identify those that aremosteffectiveforyou.

InConclusionDuring this phase, youwill reach your desiredweight and begin to enjoyoptimal health. This phase teaches you everything you need to know forlifetimeweightcontrol.Youcanexpect toexperiencenotonlya leanbodybutalsoahealthyone,andahealthybodyisasexybody!Youwillbegintohavefewerhealthissuesandailmentsandyouwillincreaseyourvitalityandwell-beingforlife.Younowunderstandwhichfoodsgiveyouruniquebodytheabilitytostayslim,healthy,andenergetic.Youwillcontinuetoeatthesefoodsandmayevenincludeafew“rewardmeals”ontheweekend.

The dietary recommendations, food choices, and supplements in theDHEMMSystem can help your body stay clean and leanwith no furthertoxicbuilduptohinderyourweight-lossefforts.

CHAPTERTWELVE

MOVE(M)—GetMovingWithoutGoingtotheGymor“WorkingOut”

Mostofusspendthemajorityofthedaysitting.Weridetoworkinacar,bus,orsubway;wesit in frontofanofficecomputerworkingandthenweride back home only to watch our favorite television shows seatedcomfortablyonthesofa.Formanyofus,thetelevisionhasbecomeourbestfriendandprimarysourceofentertainmentandbabysitterforourchildren.Ourbodiessufferbecausewesitforfourteenorfifteenhoursormoreaday.Itweakens our heart, slows ourmetabolism, and compromises ourmusclestrength.Weusedtositwhenweneededabreakfromourhecticday,butnowwesitmorethan80percentofourwakinghours.

Thewaywedietandexercisetodaydoesnotworkbecauseit’sunnatural.Wecan’t justbesedentaryfor fifteenhoursadayandthinkthirtyminutesonthetreadmill,onlyburningabout250calories,isallthephysicalactivityweneed.Weshouldbeburningcalories throughconstantphysicalactivitythroughout each day. Additionally, when we try to diet by selectivelyeliminating entire food groups, we often fail because we need all thefoundationfoodsifourbodiesaretostayhealthyandlean.Ourbodiesthriveoff nourishment and sustenance, not starvation and deprivation. A decadeago, there weren’t half as many gyms as there are currently, and yet wedidn’t struggle with obesity the way we do today. A century ago, peoplemanaged theirweight because theymoved; theymoved to find food, theymoved while they worked, and they moved for recreation. The modernelectronic age hasmade us lazier than ever. At work, we don’t even walkright down the hall to talk to a coworker. Instead, we use email or textmessages.Ourfingersaretheonlybodypartsthatmightpossiblybegainingmusclestrengthandendurance.

TheDHEMMSystemisn’tananti-exerciseprogram,noramIproposingthat you do not exercise. Exercise is great for your overall cardiovascular

healthbut isnotamajorfactor inweight loss.Inthisbook,wediscussthereal factors that produce rapid and sustained weight loss. I believe beingphysically active is important but that strenuous exercise—thirty to sixtyminutesofaerobicexercise—isnotarequirementforlosingbodyfat.Morephysical activity throughout eachday iswhat youneed to eliminate excessbody fat. So, the goal is simple: getmoving and becomemore active, andyouwillenhancebothyourweight-losseffortsandyouroverallhealth.Andgettingmovingdoesnotnecessarilymeangoingtothegym.

Inthischapter,wewanttodiscusshowyouburncaloriesthroughoutthedaydoingeverydayactivities, aswell as tips forachievingahigher leveloffitness. You burn calories while you walk from the subway to whereveryou’regoing,whileyoucleanthehouse,whileyougogroceryshopping,andwhileyoudanceandhavefun.Whatwewon’tfocusonisgoingtothegymorworkingoutastheprimarymethodforgettingphysicallyactive.Ifyou’relikeme,youstruggle to findtimetogosomewheretoworkout.Goingtothe gym to work out for an hour does not necessarilymake us physicallyactive. Being physically active involves the big and small movements wemakethroughouteachday.

It’s importanttonotethatyoushouldcontinuedetoxifying,eatingcleanand balanced foods, and using the nutritional supplements discussed inPhases 1 and 2 to serve as your lifelong plan for maintaining permanentweightlossandoptimalhealth.

OvercomingCommonExcusesforNotBeingPhysicallyActiveSowhat’syourexcusefornotbeingphysicallyactive?First,wewanttomakesurethatyouovercomethecommonexcusesthatmanypeoplegivefornotbeingphysicallyactive.Herearethetopfiveexcuses:

Idon’thaveenoughtime.Manypeopleleadverybusyandhecticlivesthatbeginfromthemomenttheywakeupuntiltheyliedownatnighttogotosleep.Thiscausesmanypeopletouselackoftimeasthereasontheyarenotmore physically active.Manymen andwomen in the corporateworld saytheirworkscheduleistoohectic.Formanywomen,it’swork,thekids,andthe household that keep them too busy to get active. However, in thischapter, you’ll learn easy and effective ways to get more physically activewithoutgoingtothegymorfindinghoursoftimetoworkout.Ifyouhavecommittedtogettingslimandhealthy,thenyouwillneedtoalsomakethecommitment to incorporatephysical activity intoyourdaily life. Just think

about howmuch time you spend watching your favorite sitcom or realityshow. If you cando that, you can find time toget active.Even if you justincorporateshortburstsofactivitythroughouttheday,itwillyieldyouverygood results. As an example, when you go to the mall or grocery store,choosetheparkingspotfarthestawayfromthedoortoensurethatyouwalkafewextrastepsasyougoaboutyourdailyroutine.Justtakingaten-minutewalkwillclearyourheadandallowyoutothink,refocus,andgetyourmindright.So,insteadofstressingabouttryingtofindanhourtogotothegym,trytofindtenminuteshereandtheretomovethroughouteachday.

I’m too tired.This one is a catch-22 situation because if youweremorephysicallyactive,you’dhavemoreenergy,butuntilyougetmorephysicallyactive, you don’t have the energy to get started.During this time, it is soimportanttograduallygetphysicallyactivesothatyoudon’tpushyourselftoo hard. Themore youmove, themore yourmetabolism and hormonallevels will improve, allowing you to get even more active. Expect yourenergy levels to improve first, and then over time, you’ll begin to activateand strengthen your muscles with the recommendations outlined in thisbook.Ipromiseyouthatpressingthroughyourfatiguewillhelpyouregaintheenergyyouneedthroughouteachday.

I’membarrassed.Youmightbeembarrassedbybeingoverweightorobese,but if youdonothing, you’ll surely remainoverweight andwill likelygainevenmoreweight.Useyourembarrassmentasmotivationtodosomethingaboutit.Beingoverweightoroutofshapesendsamessagethatyouarenottakingcareofyourbodyandyourhealth.Don’thesitatetoputonbigbaggyclothes if you feel that youwant to hide your body, but by allmeans, getmoving. You will experience so much confidence and joy when you slimdownandcanbegintowearmorefittedclothing.Youcanalsogetmovingin the comfort of your home or while at work. Getting physically activedoesn’t require a trip to the gym,which can be intimidating for someonereally out of shape. So, if you’re embarrassed, get over it!We’ve all beenthere.It’stimetoletyourembarrassmentmotivateyoutocreateabodyyoucanbeproudtoshowoff.

Igetboredexercising.IgetboreddoinganythingIdon’twanttodo.That’slife.ButIhadtobegintothinkofgettingphysicallyactiveasimportanttomyhealthgoals.Also,I think it is imperativethatyourphysicalactivitybeincorporatedaroundyourhobbiesorthingsyouenjoy.

Onewaytoeliminatetheboredomofphysicalactivity is toengage in itwithafriend,anaccountabilitybuddywhocanhelpkeepyoumotivatedandhelppassthetimeaway.Also,varietyisthespiceoflife,somixitupanddodifferentactivities likewalking,washingthecar,yoga,gardening,etc.Keepdoingdifferentactivitiesuntilyoufindtheonesthatare justright foryou.Foradditionalwaystogetfitandsexyatthesametime,seeChapter16.

I can’t afford it. It doesn’t requiremoney togetphysically active. If youlook at the list of activities I recommend forgettingmoving, you’ll noticethatmany of them are free, easy, and actually fun. If lack ofmoney is anissue,thenknowthat it isa falseperceptionthatgettingfitrequiresagymmembership.Itsimplydoesnot.

WhyPhysicalActivityInsteadofExercise?There are many types of physical activity. Exercise is just one type ofphysical activitywhere you set aside a time to gowork out ormove yourbody.Exercise,whichhassomegoodhealthbenefits, iswhenyousetasidetime for physical activity that increases your heart and lung activity whilealso strengthening your muscles and joints. However, physical activity isactually anykindofmovement. It canbebigor smallmovement,but it isanythingthatgetsyouonyourfeetandmovingyourbody.Ourgoalisforyoutobephysicallyactivethroughouttheday,evenifyounevergotothegymtoexerciseorworkout.Thegoodnewsisthatevenaminimalamountof physical activity goes a long way toward improving your health andmeetingyourweight-lossgoals.Yourgoalistomovefrombeingphysicallyinactive tomore physically active until your overall fitness level improves.Youdon’thave tobe agymratorbodybuilder tomaintain amoderateoracceptableleveloffitness.

Beingphysicallyactivekeepsyourbloodflowingandyourheartpumpingand keeps your mind sharp as oxygen flows to each cell in your body.Physical activity keeps your metabolism revved up throughout the day.Additionally,yourmusclesallowglucose(theprimarysourceofenergyfromcarbohydrates)tobebetterutilized,whichwillhelppreventbloodsugarandinsulin spikes. Physical activity has also been known to improve insulinfunctioninthebody,whichisespeciallyhelpfulforthosewhohaveinsulinresistance. A short daily walk has even been proven to reduce the risk ofdeveloping diabetes, cancer, heart disease, high blood pressure, andmanyotherdiseases.

UsingaStepCounterAstudybyDr.JamesHillfoundthatoverweightpeopletookabout1,500to2,000 fewer steps aday than thosewhomaintainedahealthyweight.Thismeansthat ifyoucanfindawaytoget2,000moresteps—onlyabout fourcity blocks—into your day, it could help you get to your healthy weightfaster.Themore steps you take, themore you speed up yourmetabolismand burn calories and fat. This is probably why people who live in citiesmaintainahealthierweight,overall,thanpeoplewholiveinless-dense,ruralareasanddriveeverywhere.

To determine how much physical activity you currently get, you maywant topurchase a step counter, also called apocketpedometer.The stepcounterwill counthowmany stepsyou take in agivenday.Thiswill giveyou a picture of your current level of physical activity. A step counter isinexpensiveandeasytouse.Youjustclip itontoyourskirtorpants inthemorning and leave it on all dayuntil yougo tobed at night.Write downhowmany steps you take for about three days just following your normaldailyroutine.

Ifyouaretaking5,000stepsperdayorless,youareconsideredrelativelyinactiveor sedentary.Yourgoal shouldbe to take7,500stepsormoreperday tobeconsideredphysicallyactive,and,ofcourse, themore thebetter.Oneway toaccomplish this is to try toadd250 stepseachweekuntilyoureachalevelof7,500ormoreperday.Infact,asyoubegintoloseweight,you’ll naturally have more energy to become more physically active eachweek.

Ofcourse,ifyournormalroutineincludesgoingtothegym,that’sevenbetter because the extra steps andmovement during yourworkoutwill gotowardyourdailystepcount.Thestepcounterkeepsyoumotivatedbecauseit’savisualremindertogetmovingthroughouteachday.

TipsforGettingMorePhysicallyActiveThere are many great ways to get physically active without going to thegym.Thegoal is tomake small changes inyourpersonal andprofessionallife that are easy to do with minimal planning and commitment. As anexample,aclientofminepurchasedaminicycle,asetofpedalsthatsitsonthefloororunderadesk.Hergoalwastouseitwhileshesatandwatchedherfavoritetelevisiondrama.Shesaidshekepttheresistanceprettylowsoit

wasn’ttoostrenuousbutsheconstantlypedaledveryslowly.Asaresult,shelost twopounds in the firstweek.So shedoubled the amountof time shepedaled on the minicycle while watching TV and lost three pounds thesecondweek.Itbecameaneasyhabitbecauseshewouldgetinarhythmandforgetshewasstillpedalingafterawhile.

Somepeoplehavegonesofarastoincludeportablewalkingworkstationsintheirofficesotheycaneitherstanduporwalkonatreadmillwhiletheyworkortalkonthephone.Youcanalsousetheminicycleunderyourdesk.Ipersonallyknowwomenwhohavelostpoundsandinches inoneweek justbyusingaminicyclewhileseatedattheirdeskforanhourortwoperday.Ifyoufeeluncomfortableusingaportabletreadmillatwork,youcanstandupand pace when you’re on the phone and walk up and down the stairsthroughoutthedayinsteadofridingtheelevator.

Here are twenty-five very easy ways to simply get moving withoutworkingoutorgoingtothegym.Pleaseidentifyatleastfivetotenofthesesuggestionstoincorporateintoyourroutine,startingtoday.Theseactivitiescanhelpyouburnanywherefrom50caloriesto500calories.

1.Takeabriskfifteen-minutewalkatlunch.Forinstance,youcouldwalktoandfromarestaurantthatyou’revisitingforlunch.

2.Workinyourgarden;thefreshairandnaturalbeautyareverysereneandrelaxing.

3.Raketheleaves.

4.Cutyourgrasswithawalkingmower.

5.Takeayogaclass,especiallyBikramyoga.

6.Cleanoutthegarage.

7.Washthefloorsonyourhandsandkneesorsweepseveralfloors.

8.Washyourcarbyhand.

9.Rideyourbikearoundtheneighborhood.

10.Stroller-walkyourbaby.

11.Parkasfarasyoucanfromthegrocerystoreormallandwalktheremainingdistance.

12.Walkmorebrisklyinthemallwhileshopping.

13.Whilewatchingyourfavoritehour-longTVshow,lifthandweightsoruseaminicycletohelpbuildmuscletoneandstrength.

14.Pacethesidelinesduringyourchild’sathleticgames,whichmaybeeasytodoifyou’reanervousparent!

15.Takeupanewsportorhobby,liketennis,skating,bowling,bikeriding,linedancing,orvolleyball.

16.Getoffthebusorsubwayonestopearlyandwalktheremainingdistance.

17.Don’temailcoworkerswhoareinyourbuilding—walktotheirofficesinstead.

18.Ifyouplaygolf,gowithoutthegolfcart.

19.Walkyourdogeveryday.

20.Takethestairsinsteadoftheelevator.

21.Playjumprope,doubledutch,hula-hoop,orWiiwiththechildren.

22.Whileonaconferencecall,walkaroundduringthecall.

23.Singorplayamusicalinstrument.

24.Turnonyourfavoritesonganddance,dance,dance!

25.Havefrequentsex,whichallowsyoutoburnabout200caloriesduringthirtyminutesofactivesex...notabadalternativetothegym!

MovingfromPhysicallyActivetoaHighLevelofFitnessAsyoubegintogetmorephysicallyactive, looktoadvancetomorecardiofitnessandstrengthtraining.Onewaytodosoistoengageinactivitiessuchasfastwalking,swimming,bikeriding,jogging,Zumba,oranyothertypeofaerobic exercise.Thiswill increase blood flow and circulation, dropbloodpressureandcholesterol levels,andallowyourbodytobetterutilizebloodsugar. Additionally, you want to engage the large muscle groups byincorporatingmorestrengthtraining.Ladies,don’tgetoverwhelmedbythethought of lifting weights or pumping iron. You can actually build leanmusclemasswithoutliftingweightswhilestillachievingbetterbalanceandbone and joint strength.There are some very simpleways to activate andstrengthenthemusclesthatcanevenbedoneintheprivacyofyourhome.I

personallylikeBikramyogabecauseitstretchesandstrengthensthemusclesand increases blood flow and circulation, making it a pretty completeworkoutroutine.

Afteryoubecomemorephysicallyactive,youshouldbegintoincorporatestrengthtrainingintoyourroutine,asitiskeytobuildingmuscleandlosingfat. Strength training uses resistance methods like free weights, weightmachines, or your own body weight to build muscle and strength. Begingraduallybyspendingfiveminutesadayflexingmusclestomaintainmusclemass.Sincemusclemassburnsmorecaloriesthanfat,tryingtomaintainasmuchmusclemass aspossible is very important.Toactuallybuildmuscle,you can also lift weights, which is another option.However, if you don’twant to lift weights and do bodybuilding, you can help keep the musclestoned and lean by using your body weight to stress your muscles a fewminuteseveryday.

Spending just fiveminutes everymorning flexing yourmuscles remindsyour brain that you need yourmuscles and triggers the brain to burn fatinstead.Shortmini-muscleactivitieswillhelpwithmuscletoningandavoidmuscleatrophy.

Eachdayyou should take fiveminutes todo the followingmini-muscleexercisestoactivateandstrengthenyourmuscles:

•Sit-ups

•Push-ups

•Lungesandsquats

•Standingheelraisesorcalfraises

•Dumbbellweightstoliftarmsinthefrontandsides,aswellaslegsquats

Getmovingandgetyourheartpumpingbydoingthingsthatarequick,enjoyable, and easy so that “exercise” becomes a natural part of youreverydaylife.Exerciseisn’tsomethingyouhavetogosomewheretodo.Youcan and should “exercise” throughout the day to keep your metabolismsupercharged.

Forgetthe“nopain,nogain”idea.It’snottrue.Easy,naturalmovementslike walking will bring you significant gain as it relates to maintainingmuscles,gettingyourheartrateup,andkeepingyourmetabolismrevvedupthroughouttheday.

WhyWhole-BodyVibrationIsEffectiveforWeightLossYoumaynothaveevenheardofityet,butwhole-bodyvibration(WBV)isthe exercise of the future and could likely become as common as thetreadmillistoday.TheWBVmachineusesavibratingplatethatyoustandon for ten to fifteenminutes, causing rapidmuscle contractions that burncaloriesandprovideyouwithmusclestrengththatyoucouldotherwisegetby working out for an hour in the gym. However, WBV involves nosweating or discomfort and leaves you feeling rejuvenated, calmer, andslimmer.

Manyoftheworld’sbestathletesintheNFL,NHL,NBA,theOlympics,as well as Hollywood celebrities, are using WBV to lose weight, buildmuscle tone and bone density, relieve back pain and arthritis, improvecirculation, and speed up metabolism. As a woman, I’ve found it to beespeciallybeneficialforburningfatandcellulitearoundthethighs,hips,andbuttocks.

The stimulation of whole-body vibration exercise delivers quick resultsthataresimpleyetphenomenal.WBVputsthemusclesinasituationwheretheymustexpandandcontractcontinuallyatarapidrate,abouttwenty-fiveto fifty times per second, which helps to strengthen them. Thesecontractionspumpextraoxygenintothecells,whichallowsthemtorepairandregeneratequickly,resultinginamazingbodytransformations.Keepinmind, though, thatmaximum fat burning andweight loss is accomplishedthroughWBVonlywhencombinedwithpropernutrition.

The muscle contractions caused by a vibration plate will probably notbuild as much muscle mass as lifting weights, but unless you’re abodybuilder, it is still very effective for maintaining muscle tone andstrength.

The results of a study that took place over a few years shocked manydoctorsglobally.Researchshowedthatvibrationexercisewas fourtimesaseffective as traditional exercise for weight loss. Additionally, the group ofpeoplewhousedWBVkept theweight off sixmonths after discontinuingthe use of the vibrationmachine.Thosewho only dieted or either dietedwithtraditionalexerciseallgainedtheweightbackplussome.

Thereare twomain typesofWBVmachines, those that vibrateupanddownusingapiston-likemotion(lineal)andothersthatvibratefromsidetoside like an oscillating teeter-totter (pivotal). I have personally used both,andmypreferenceisthepivotalmachines.Bothmachinesareproventobe

effective,butyoushouldresearchbothtypesifyou’reinterestedinstartingaWBV routine. You can also target muscle groups by moving to differentpositionsonthevibrationmachinetogetevenfastermuscle-buildingresults.Vibrationmachinesarealltherageamongcelebritiesandtopathleteswhoselivelihooddependsontheirbodiesbeing intopcondition,yet theyaretoobusytospendhourssweatinginagym.

SummaryoftheGet-MovingPhase(Phase3)Here’s a quick recap of what you need to do during this phase to getphysicallyactiveandtoreachahigherleveloffitness.

• Identify your top excuses for notmoving.The top five excuses as towhypeopledon’t getmorephysically activewerediscussed in this chapter.See if anyof theseexcuses areholdingyouback, and if so, commit toovercomingthem.

•Measure your current level of physical activity. To determine howmuchphysicalactivityyoucurrentlyget,purchaseastepcounter,alsocalledapocketpedometer,tocounthowmanystepsyoutakeinagivenday.Ifyoudon’thaveastepcounter, justbemindfulofhowmuchyoumovearoundeachday.Yourgoalshouldbetoincreaseyourmovementeachdaysothatyougetmorephysicallyactiveweekbyweek.

•Selectatleastfivewaystogetmoving.Choosefromthelistoftwenty-fiveeasy ways to simply getmoving without working out or going to thegym or come up with your own ideas. Incorporate your choices intoyourroutinestartingtoday.

•Continue detoxifying your body, eating clean and balanced foods, and takingnutritionalsupplements.Allofthehealth-enhancingactivitiesdiscussedinPhases1and2shouldcontinuetobefollowedduringPhase3.

InConclusionIwanttoencourageyoutolivelifethewayitwasmeanttobelived:active,engaged, andas a fullparticipant.Getoutof your chair, getonyour feet,andgolivelife.Sincethemajorityofourweightandhealthproblemscanbeeliminated by following the detox guidelines, clean and balanced foodrecommendations, and the get-moving tips outlined in the DHEMMSystem, you can achieve optimal health. You will enjoy your new body,

energy,health,andwell-being.Getexcitedaboutyournewlife.Itisnotjustaboutweight-loss—it’sajourneytowardoptimalhealthandwellness.You’lllovethewayyourbodytransforms,andyou’llbethrilledaboutyourresults.

CHAPTERTHIRTEEN

DHEMMSystemSuccessStories

We’repleasedtoreportthatsomanypeoplehaveexperiencedgreatsuccessontheDHEMMSystem!HerearejustafewofthemanysuccessstorieswereceiveeveryweekfromthosewhoarelosingweightandgettinghealthyontheDHEMMSystem.Thesesuccessstoriesare intheirownwordssoyoucanlearnwhatyoucanexpecttoexperiencewhileontheDHEMMSystem.Itistrulyalife-changingexperience!

Angela’sStory:

“ILost75PoundsinSevenMonthsWithoutWorkingOut!”

TheDHEMMSystemdidit—savedmyhealth,myvanity,andimprovedcommunicationswithmyhusband!Afterfinishingthisbook,IcanhonestlysayIstoppedignoringmyhusband’sattempttotalktomeaboutmyweight.Picturesomeonewiththeirhandstotheirears,saying,“LaLaLaLaLaLaLa,”andyou’vegotme.

But I digress. I started theDHEMMSystemonMarch 9, 2012—threedaysaftercelebratingmynineteenthweddinganniversary.Attheendofthethree-weekDetox/Phase1,Ihadlost20.6pounds.ByOctober2012,Ihadlost over 75pounds!There’s stillmore to go, but I havebeen celebratingwhat already went. I’m wearing heels again. I have a smaller stomach, anactual waistline, visible cheekbones, one chin, and a nice, long neck (nowvisiblebecauseoftheonechin).

Theweightlossistrulymarvelous,buttheweightlossisaboonontopofthe other benefits. I havemore energy, clearer skin, and a better attitudeaboutmyself.Ihavecomealooooooooooongwayinaveryshortperiodoftime.Theysayignoranceisbliss,anditmaybeforsome.Butmyignorancewas killingme, and I was living inDENIAL (Disregarding Evidence andNegatingIrrefutable,ActualLogic)foryears.

Regardingmysize:mysize24pants,whichweresupposedtobemy“fatjeans,”weresnug,andthesize26/28shirtsweren’tclosing.Itoldafriendofmine the only time I saw a two and a zero when it came to size weretogether:20. Igot to see that sizeonmybottomhalfby theendofApril.WhenIstartedtheDHEMMSysteminMarch,mygoalwastobeinasize18/20pantsbymy fortiethbirthday inAugust.ByMay, Iwaswearing thesize 18/20 (with elastic); by June, 18swereonwithout any elastic.Onmytop,Iwasquicklyfittingintosize24blazersandbuttoningthem,notmerelypulling them closed. Then I tried on a size 22 blazer in the store. I wasstunnedwhenitclosed.Iwassostunned,IthinkIcried.Bymid-June,Iwascomfortably in a size 20 dress— from top to bottom—down from sizes26/28.ThisisallWAYbeforemybirthday.ByOctober2012,Iwasinsize14/16topsandsize14pants/jeans/skirts!

Also,thankstotheDHEMMSystem,Iwasabletofixmyface.Becauseofthe investigative aspect ofmonitoringmybody as I reintroduced differentfoods,Iwasabletodeterminethatmyface,whichwasthemosttelling,didnotreactwelltobread,specificallyglutenandwheat.AfterIremovedthoseelements frommy diet on amore regular basis,my face cleared up.Woohoo!

ReadingandfollowingtheDHEMMSystemhasleadtosomewonderfulevents.Duringoneof themost recent trips toMyrtleBeach,myhusbandandIactuallywalkedonthebeach.Wegothereoften,butusuallyIstayinandreadandlookatthebeachfromthebalcony.Now,becauseIhavemoreenergy,Iammorewillingtowalkonthebeach,ontheboardwalk,etc.We’redoinga lotmorewalking together.When Ivisitedmydoctor in June, shehuggedmebecauseshewasproudoftheimprovementinmyfaceandwiththeweight loss.At a recent birthday celebration formygrandmother (sheturnedninety-one), Idancedagooddealof theeveningwithmy family. Iwouldn’thavebeenabletolastaslongasIdidjustfourmonthsprior.WhatI’velearnedandwhatI’vestarteddoinghaveimprovedthequalityoflifeI’mliving.Iactuallylookyounger,andI’mdefinitelyhealthierthanIwasbefore!

Dotta’sStory:

“ILost20PoundsintheThree-WeekDetoxPhase!”

AsIsitherewonderingwheretostart,Ihavetearsinmyeyes.NoonewilleverknowhowgratefulIamtohavefoundtheDHEMMSystem.Priorto

starting the DHEMM System, I was diagnosed with having mildosteoarthritisinbothknees,withtherightkneebeingtheworstofthetwo.Every day and all day, I would walk around as if I were nine monthspregnant. You know the wobble that pregnant women have?Well, at 35years of age, I had it!Not because Iwas pregnant, but becausemy kneeswould hurt so badly that Iwouldwalk slowlywith a limp,wobbling fromsidetoside.Thepaininmyrightkneewouldwakemeupmultipletimesinthemiddleofthenight.Thepainwashorrendous!

AfterbeingontheDetoxPhaseforoneweek,Ididnotfeelanypaininmyknees!Yes,youreadthatcorrectly!Isawachangeafteronlyoneweek!Icouldnotbelievehowquickly I started to see results.Letme tell you, thepainnevercameback!Thankyou,JJ!

Today,June14,2012,marksthetwentiethdayonPhaseD(Detox),andso far, I have lost a whopping 20 pounds!The first week alone, I lost 14pounds!HowcanInotbeexcitedaboutthat?Myheartisoverflowingwithhappiness and I’m simply overjoyed. My body thanks me every day forfinding this great tool! I have never lost this amount of weight in such ashort time—notwith anyof thepopularweight-loss systemsor apersonaltrainer.IfeelGREAT,too!Withotherweight-lossprograms,Iusuallyfeeldeprived, but not with the DHEMM System! TheDHEMM System hastaughtmehowtoeatandwhatfoodstochoosetogetmybodytoburnfatfaster. I no longer crave sweets, including my past favorites, such as icecream,candybars,whitecarbohydrates(potatochips,rice,andmacaroniandcheese),andsodas.Iwasaddictedtosugar,butnotanymore!TheDHEMMSystemhaschangedmylife,literally!Iamexceptionallyhappy!

Ihavesomuchenergy!Iamnolongertired!Iusedtohategettingupoutofachairtodoanything!Besidesthepaininmyknees,IusedtobelieveIwas lazy because I felt fatigued and tired all of the time. The DHEMMSystemhasmademerealizewhyIwastired.Iwasputtingthewrongfoodsinmybody,andbecauseof it,mybodywasfulloftoxins.ThefatthatmybodywastrappedinfeltlikeIhadhugebricksweighingmedown.Ididnotfeelattractive,andmyself-esteemcertainlyneededahugeboost.BecauseoftheDHEMMSystem, I amcraving fruits andvegetables and I am findingnew, innovative ways tomake beans! I havemore self-esteem, and othershavenoticedit.Everyonehasnoticedmyweightloss.

IwillNEVERgobacktothewayIusedtoeat;Ifeeltoogoodtogobackthere! I now walk withmy head held high, and I walk with purpose—no

wobbling included! Iwalk as if IAM the sexiestwoman on this planet. Ifnoneofthisisenough,Iamreceivingcomplimentsdaily.Lookingatfeelinghealthyiswhatitisallabout.Ideservetobehealthy,andwiththeDHEMMSystem,Iamgettingclosertomygoalweighteachandeveryday!

When I started the DHEMM System, I wore a size 24 comfortably.NOWIamabletofitintoa20andsome18sinmycloset!IamabletowearsomepantsthatIhavenotbeenabletowearsincetwosummersago!Now,THAT is PRICELESS!!!Thank you somuch, JJ Smith! I thankGod foryoueachandeveryday!Godblessyou!

Alicia’sStory:

“ILostOver50PoundsandMyCholesterolDropped50Points!”

First,ImustsaythankGodforJJSmithandthisbook!IlearnedabouttheDHEMMSystemwhile listening to the radio, and immediatelymy friendandIdecidedthiswassomethingwecoulddo.Wepurchasedthebookthesameday.OneofthemainreasonsIwantedtoloseweightwasthat,atthetime,Iweighed280poundsandwashavingproblemswithpainandswellinginmyleftknee.Ihadjust learnedfrommydoctorthatmycholesterolwastoohighandIwouldhavetotakemedicinetolowerit.ItoldhimIdidn’twanttotakemedicineandaskedifIcouldtrydietandexercisefirstbeforebeingputonmedicine.

Thus,myjourneybegan(February2012).IreadyourbookinONEnightandbeganthehealthyeatingimmediately.Imustadmit,Ididnotdothefulldetox program, but just began by cutting out the starch, rice, potatoes,pastas,andsugars.Iimmediatelylost20poundsinthefirstmonth.Inthreemonths,mycholesteroldropped50points.Ihavelostaboutfiveinchesoffmywaistline.ByAugust2012,Iwasat229pounds,downfrom280pounds.I love the way JJ explains how eating the wrong foods causes us to beoverweightandhowitaffectsourmetabolism.Itwasalsogoodtoknowthatat different ages in our life, we will experience a slowdown in ourmetabolism,andthebookexplainshowwecanhelpboostourmetabolism.

I thought eatinghealthywould be a hard challenge forme since I lovefriedchicken,andeverySaturdaymorning,Ihadtohavefriedpotatoeswitheitherbaconorsausageandthreefriedeggs.ButImustsaythishasnotbeena challenge at all. It actually has been fun choosing exciting new healthyfoodsformeandmyhusbandtoeat.IcannottellyouthedifferenceI feel

now.Myenergylevelisthroughtheroof,andIfeelgreatgettingoutofbedinthemornings.MyhusbandandIhavesomuchmoreFUN(smile)now,andIcan’tputintowordswhatthishasdoneforourrelationship.Ihavenomorekneepainorswellingatallnow.Iwalktwomilesadaywithease.JJ,allI can say is THANK YOU, THANK YOU, THANK YOU! May Godcontinuetoblessandinspireyoutoencouragemorewomen.Yousurehavebeena trueencouragement tome, and I am looking forward to losing thenext 29 pounds. I will be a lethal weapon then (smile). My definition ofDEM—DailyEnergytoMove!

Bruce’sStory:

“I’mFinallyStartingtoSeeMyAbsAfterThreeWeeks!”

First,letmesayTHANKYOU,JJ,forwritingthisamazingbook.It’strulyalifechangerandagreatexperience.BeforetheDHEMMSystem,Iwenttothegymthreetofourdaysaweek,anhoureachday,doingcardioforthirtyminutesandliftingforthirtyminutes,andIwasweighinginat255pounds.Iwas building muscle but not losing much weight. Doing the DHEMMSystem,WITHOUTgoingtothegym,Iamnowdownto227pounds.Nomatterwhat Ididat thegym, Iendedupgettingbigmusclemassbutnotlosing the gut (I call it muffin top). After the three-week Detox Phase, IstartedseeingtheabsIwaslookingforsincehighschoolfootballdays.

It’sworking sowell that I’m continuingwith theDetox for fiveweeks.Yeah, I feel like I’m full of sludge. During the next two weeks whiledetoxing,I’mgoingtostartjoggingwiththesaunasuitandhopefullyIwon’tpass out, but I really am ready to take it to the next level. Again, I justwantedtosaythankyou,JJ.IreallybelieveinJJandherbrandandcan’twaittoseewhat’snext!

Carrie’sStory:

“ILost44PoundsinThreeMonthsWithoutWorkingOut!”

Iamsoexcited, justbubblingoverabouttheDHEMMSystem.Ihonestlyfeellikerunningandyellingdownthestreet!LOL!IstartedtheDHEMMSystemthreemonthsago(Iwantedtowaittodomyreviewaftertheninety-daymark),andrightnowIstand44poundslighter.IcannotbelieveIhaveactuallylost44poundsontheDHEMMSystem.Mybodyisturningintoa

fat-burningmachine,asIamlosing3to5poundseachweekonthissystemWITHOUTWORKINGOUT!In the first twoweeks,during theDetoxPhase,Ilost14poundsalone.Andtobeveryclear,youdoeatonthisDetoxPhase.Icouldnevergowithouteating.TheDHEMMSystemallowsyoutoeat abundantly,but justdifferent foods thathelp thebodygethealthy andburnfat!

I’m actually surprised that I have lost 44 poundsWITHOUTworkingout.EveryonealreadyknowsthatyouSHOULDworkout,butsometimesyoucanbetooheavyortoofatiguedtoevenbeginworkingout.Itwastoohardonmykneesandjoints,butnow,startingnextweek,Iwillstartwalkingonmytreadmillthathasbeencollectingclothesforyears.LOL!

Thisbookissimplyamazing!Istill thinkmyfavoritechapter is theoneon ten ways to detox the body. These are some fun ways to detox that Ineverknewabout.Ilearnedaboutbodybrushing,whichhashelpedsmoothoutthatdeepcelluliteIhadonthebackofmylegs.Thisbookhassomanysecrettipsforgettingslimmerandlookingandfeelingbetter.

Here’sthebestpart.Mycoworkersarestoppingme,tellingmehowgreatIlook,andItellthemgogetthisbook—itisTHETRUTH!Oneofthemisadiabetic,andIshowedherthesectionaboutinsulin,andshewasconvincedsheneededthisbook,too.Nowwehaveaboutsixofusatworkstartingthethree-week Detox Phase together. I’m gonna redo the Detox Phase withthem,too,asIjustlovethehealthylifestylethisbookpromotes!Ilovethisbook...itisHIGHLYrecommendedtoall!

Jennifer’sStory:

“ILost16PoundsintheThree-WeekDetoxPhase!”

First,letmestartbysayingtheDHEMMSystemworksanditmakessense!Ihad“aha”momentsthroughouttheentirebook!JJisawesomeandsuchanamazing mentor and motivator! I just completed my three-week DetoxPhase.InthefirstweekIlost5pounds!Iremembermyboyfriendtellingmemy face was getting skinny and there was a glow about me. I was supermotivated after that! Now let me tell you, it was tough for me that firstweek. Those sugar cravings were calling me! I almost gave in to thosecravings,butwouldgrabapieceoffruitinstead,andthecravingswouldfade.Byweek two, Ihad lost another6poundsandwas feelingprettyamazing,my cravings were gone, and I honestly began to crave fruit and salads. I

remember having lunchwith a friendwho had a greasy burger, fries, andsoda. It didn’t bother me at all. I had my lavish salad and I was fine. Icouldn’tbelieveit!!Byweekthree,Ihadlostanother5pounds!Somytotalweightlostforthethree-weekDetoxhasbeen16pounds!

Letme tell you, I gotmy confidence back, and it’s soaring! I celebratenon-scalevictorieslikemyfavoritejeansnowfittinglooserandbeingabletocomfortablycrossmylegs.Icannowbuttonuponeofmyfavoritecoats.Icanwrapthebathtowelaroundmybody.Mostimportantly,Ihaveasthma,andsometimesIhavetoremindmyselftotakemymedicationbecauseI’mbreathingsomuchbetter!Mysleepisevenbetterandmorerestful!Allthebenefitsthatcomealongwithbeingonthesystemareincredible!Thesearemy immediate victories after completing the three-week Detox. I’m notgoingtosayitwaseasy.ItwasNOTforthefirstweekorso;actually,itwasoneofthehardestthingsI’vedoneinmylife,tryingtobreaktheaddictions,but it works if you stay committed, and it gets better. You soon begin torealizeyoucandothisandwin.Youbegintorealizeyouhavethepowertogetyourselfback!

TheDHEMMSystemhasbeenlifechanging.AlthoughIwanttoberidofthisunwantedweight(andIwill),it’snotaboutfastweightloss.Forme,it’sno longer about aquick fix, it’s aboutmeevolving, changing from theinside out—and changing my relationship with food! I had no clue as towhat healthy eating truly meant until this book, even with me being ahealthcareprofessional!Thisbook teachesyouhow tobe aware andmaketherightchoices. I’ma label readernow! I’mconsciousaboutevery singlethingIputinmybody,andwhatIloveisit’snotadiet.DHEMMisalifechange. This is the only thing I have found that I can honestly do for alifetime.Infact,I’mbackontheDHEMMthree-weekphasebecauseIlovedtheresultsandhowIfelt,sowhynotstayhereforawhile?Itworks.I’matestament to that. It works if you stay committed. Stick to it—you’ve goteverythingtolose!I’mgettingmysexyback.

Todd’sStory:

“TheDHEMMSystemGaveMetheSix-PackAbsI’veAlwaysWanted!”

ThisbookhelpedmeexperiencehowgoodIcouldfeelbyeliminatingbadfoodsfrommydietduringtheDetoxPhase.Inowfeelmorealert,mentallysharp,andIdon’thavethehighsandlowsthatIusedtoexperienceeachday.

I’veneverconsideredmyself“really”overweight,butI’m44yearsoldand,likemostmen, Ihave alwaysdreamedofhavinga six-pack. Ihaveworkedoutoffandonmyentirelife,butIcouldneverachievethatelusivesix-packuntilIdiscoveredtheDHEMMSystem.Ilost14poundsinthreeweeksandamconstantly lookingatortakingpicsofmyabs.Myabs lookbetternowthantheydidwhenIwas21yearsold!

Whitley’sStory:

“ILost17PoundsinThreeWeeksandStillGottoEat!”

Iboughtthisbookandreadit inoneday.LetmefirststartoffbysayingIhave read every popular diet book in the world, but I must say I haveNEVER learned somuch aboutwhy Ihavebeen fatmyentire lifeuntil Ireadthisbook.ThebookistrulyAMAZING.I’mnotevengonnastartbytellingyouhowmuchweightIlost,althoughthathasmejumpingforjoy.Iwantpeopletounderstandsomethingthat’schangedfortheveryfirsttime,somethingNOotherdietbookdidforme.I’vechangedmylifestyle.Idon’tcraveunhealthyfoods;Idon’twantthem.I’mnottryingtoavoidthemlikewhenyou’re“onadiet.”Itrulydesiresaladsandfreshfruits,nuts,andseeds.Mymindhaschanged,mycravingshavechanged,andmybodyisthankingmeforit.

ThebookstartswithaDetoxPhaseandhasyouavoidunhealthyfoods,dosupplements,andtakecoloncleansersfortwenty-onedays.Thiswasthepartthatchangedmycravingsandeatinghabits.TheDetoxPhasewaseasyformebecauseIgottoeat...andeatabundantly.ButitwasjustdifferentstuffthanIwasusedtoeating.ThebookhelpedmetounderstandIwasasugaraddict. Iwasaddicted topop,candy,cakes, andenergydrinks, and Ihardly ever ate anything healthy. This is why I always gained the weightbackaftermydiets;Ineverreallybroketheaddictionsandalwayswentbackto unhealthy eating. After the three weeks on the Detox Phase, I wasdelightedtobedown17pounds.

I just didn’t lose 17 pounds in the first three weeks. In fact, there aremany diets where you can lose weight, but the trick is how to keep theweightoff.UnlikeanyotherdietI’vetried(andgeeesh,I’vetriedthemall),IamfeelingbetterthanIhaveinabouttwentyyears.Iam49yearsold,wastired, fatigued, unhappy, and had dull skin and hair. I thought this is justwhathappensasyougetolder.ButmycoworkersaretellingmeIlookgood.

TheysayIlookslimmer,younger.Peoplearenoticing,whichisgreat,butItellyoutheinformationinthisbookhasliterallymademefeeltwentyyearsyounger.I’msleepingbetter,Ifeelmoresolid,happier.IjustLOVEthewayI’m feeling and, for the first time in a long time, I CANNOT wait forsummertogethere!Bringiton!

Carolyn’sStory:

“TheDHEMMSystemisClear,Concise,andMakesPerfectSense!”

JJ’ssystemofDetox,Eat,andMoveiseasytofollowwithclearinstructions.Sheadmitsthefirstthree-weekDetoxPhase isthehardest,asyouworktodetoxify and cleanse the body through avoiding certain foods and doingother detoxmethods, such as digestive cleansers and green drinks. In thisphase, you flush out toxins that cause weight gain and re-train your tastebudssoyoucanestablishhealthiereatinghabits.

Asawoman,my favorite sectionwasall the informationgeared just fortheladiesonhowtoavoidmenopausalweightgain,aswellastipstogetridofcelluliteandbellyfatandotherissuesthatwomenstrugglewith.

WhatIlovedmostaboutthisbookisthatI’vereadbitsandpiecesabouteatinghealthy,detoxifying,andweightloss,ingeneral,butneverhaveIreaditALL consolidated in one place. JJ lays it all out for you in the easy-to-followDHEMMSystem.IwishIhadabinderornotebooksoIcouldtakeall the shopping lists to the grocery store. There are so many foods andsupplementsthatsherecommends,andIneedtocarrythisbookwithmeasIgoshopping.Thebookisjam-packedwithgreatsuggestionsWITHOUTcrazy fad diets, calorie counting (which JJ says is useless), boxed foods, orextremeworkouts...it’sjustgreat,solidinfo!

Megan’sStory:

“ThisBookIstheBibleforHealthyLiving!”

Imustadmitthatthisbookhaschangedmylife!OHMYGAWD!IwantedtoloseweightwhenIboughtthisbook,andIdid,butWOW,thisbookhasbecomemybibleforhealthyliving.Ineverlearnedsomuchaboutmybodyand health EVER! The book has changed my whole way of eating, anddetoxing has really cleared upmy adult acne, indigestion, and bloating. Ireallystruggledwiththosethings,buttodayIfeelgreat!

I have been on the DHEMM System for two months and I have lostabout21poundsandIdon’tknowhowmanyinches.Mybirthdayiscomingupsoon,andIwillbefineat40!It feelssogoodTOLOOKSOGOOD!YAYME!It’s soamazinghowmuchweight I lostwithouthaving toworkout,andIlostsomuchbellyfat.I’mquitehappyaboutthat.

Onelastthingisthereisareallypowerfulchaptercalled“MotivationforaNewBodyandaNewYou.”Itwassomoving,asittalkedaboutself-lovebeing key to maintaining your healthy, ideal weight. Powerful, powerfulchapter...worththepriceofthebookalone!

ISOHIGHLYRECOMMENDthisbook.Ievenboughtfivecopiesformymommaandgirlfriendsandwrappedthemasgifts!EveryoneIknowandloveMUSThavethisbook!

Laura’sStory:

“AsaPersonalTrainer,IRecommendThisBooktoAllMyClients!’

Asapersonal fitness trainer, Iwanted tonot like thisbookbecauseof thetitle.Butthetruthis,thebookistherealdeal.Thebookdiscourages“diets”and instead offers some great tips for simply eating healthy and smart. IABSOLUTELYlovethat!

Thebookteachesasystem(Detox,Eat,Move),and it isrightonpoint,especiallysincethe“move”partincludeswaystogetphysicallyactive,whichincludesexercise.It’s justthatthebooksaysyoudon’thavetomaintainanexerciseregimentogetresults,butitstillencourageseveryonetogetmorephysically active. If the book had discouraged exercising, I would havestronglydislikedit.It’sactuallythemostcomprehensivebookonweightlossIhaveeverread.There isnotasinglequestionthatyoumighthaveaboutweightlossthatshedoesnotanswer.I’vebegunusingtheDHEMMSystemwithmyclients,also.ThetipsthroughoutthebookwillDEFINITELYhelpyougetslimmerANDhealthierat thesametime. IamaHUGEfanof JJSmithandthisbook!

Marcia’sStory:

“ILost17PoundsinLessThanFiveWeeksandHaveNotWorkedOutatAll!”

TheDHEMMSystem isAMAZING!! I started theDHEMMSystemonApril30thandwasvery skepticalbecause I’ve tried somany things to loseweightandcan’tseemtogetwhereIwanttobe.IwouldlovetomeetJJinpersonandthankherandgiveherahugehug.Sheintroducedmetoanewwayof life.This isnotaDIET,it’sanewwayof livingandtakingcareofyourselfandyourbody.

Ilost17poundsinlessthanfiveweeksontheDHEMMSystemandhavenotworkedoutatall.Iusuallyusemystationarybikeandotherequipment,buthavenotatallthesepastfiveweeks.IknowIlostafewinchesbecauseallmyclothingfitsdifferently.I’mgoingtostartusingmystationarybikeanddoingcrunchestoseeifIcanescalatemyweightloss.

I’m getting married in September and want to look amazing for myfiancé.Iinitiallystartedthisformywedding,butIdon’tthinkIwillevergobacktoeatingthewayIusedto.IfIcanannounceittotheworld,Iwould:JJSmith’s DHEMM System is the only way to live your life healthy andnaturally!Thankyoufromthebottomofmyheart,JJ!

Tennille’sStory:

“ILost6PoundsinSixDaysandNoticedaSmallerMidriff!”

Thankyou somuch for sharingwith the restofus! I just finished readingyourwonderfulbook(andsentcopiestomymotherandtwofriends)andamondayeightof theDetoxPhase.Ican’tbelieveIhavegonewithoutsugarforeightdaysandI feel justgreat!Ecstatic! Idefinitelyhadtoxicoverloadwhenstartingthisprogramandhavebeenincorporatingliver-friendlyfoodsthat you mentioned in your book. I have already noticed a smallermidsection.Inthefirstsixdays,Ihadalreadylost6pounds!

Yourwealth of knowledge is so on point and true andmakes completesense.Iaminthehealthcarefieldandyouaresorighthowsomanyailmentscausedbypooreatinghabitsare“treated”withprescriptionmedsinsteadofdetoxifying the body and then giving it the healthy, natural nutrition itcraves.Yourbookisclearlylifechanging,andIamsoexcitedtocontinuetoseehowmybodypositively responds.Asoneexample, Iused tohave truecaffeine addiction for years. I nownotice how everymorning after havingmy“greendrink,”I feelarealburstofenergyandmentalclarity that lastsforhours!Icouldgoonandonbut justwantedtochimeinandsaythank

you somuch for sharing.Youcouldhavekept this all toyourself,butyoudidn’t!Thankyouforbeingablessingtosomany!”

Cheri’sStory:

“MyAcneIsClearingandMySkinIsSoftandRadiant!”

Letmebeginbyexpressingmygratitudetoyouforyourbook.Iabsolutelylove it! Being an avid reader, I come across many books that I love andrecommendtoothersbecauseIfindtheinformationwithintobesomewhatinformational or delightful. It is very rare that I find a book that actuallyproducesresults.

Iamsharingmygratitudetoyoubecausetheinsightandknowledgethatyou have shared through your books have accomplished results that thedoctors and dermatologist couldn’t do!Not only am Imore attentive andaware of my health, for the first time I am gaining confidence and anewfoundappreciationformylife,mybody,andmyface—andnoamountofmoneycanreplacewhatIamexperiencingnow.

I have battled with acne for more than twenty years and have triednumerous products, and all brought forth disappointment. My acne isclearing,myskinismoresoftandradiant,andothersarealsocommentinginsteadoflookingawayawkwardly.

PART4

IssuesforWomenOnly

IssuesforWomenOnly

Researchhas confirmed that it ismoredifficult forwomen to loseweightthanmenbecausewomen’sbodies are simplymore efficient at storing fat.Therefore,womenhave tobemuchmoredeliberateabout losingbody fatandmanagingtheirweight.TheDHEMMSystemallowsyoutomakesomekey changes to your diet and lifestyle that help you discover a slimmer,sexier,healthieryou!

Inthissection,we’llexploresomenaturalwaystohelpyouachieveyourmost beautiful, youthful, and energetic self. We’ll discuss unique issuesaffecting women, such as dealing withmenopausal weight gain and agingskin,andprovidesomefunwaystogetfitandsexy!

CHAPTERFOURTEEN

Health,Beauty,andVibranceforWomenOverForty

Ibelievethatnatural,healthyeatingisthesecrettoinnerandouterbeauty.When you eat natural, organic foods, you simply look and feel better andyounger.Onceyoueatinamannerthatkeepsyourcellscleanandhealthy,youwillbegintolookradiant,despiteyourage.Humanbeingsaredesignedtoeat adietprimarilymadeupof fruits, vegetables, seeds, andnuts.Withthese typesofnatural,healthy foods,ourbodies flourish and receive all ofthenecessarynutrientstokeepourbodiestoxin-freeandlookingourmostbeautiful.ManybegintheDHEMMSystemtosimplyloseweightbuttheyend up noticing a dramatic improvement in their health, with renewedenergyandadecreaseintheirailmentsandillnesses.

WhenyoubegintheDHEMMSystem,oneofthefirstplacesyou’llseechangesisinthequalityofyourskin.Healthyeatingandlivingwillremoveyears from your face, eliminate wrinkles, fade age spots, and give you a“secondyouth.”Yourskinwillbecomesupple,andacnewillclearup.Youreyes will become brighter and begin to sparkle. The dark circles andpuffinesswilldiminishaswellas theyellowness inthewhitesofyoureyes.On the inside of your body, your cells will become rejuvenated as well,causingyourorganstofunctionmoreefficiently.Thejourneythroughdetoxfastingandcleansingisnotonlygoodforweightloss,butitisalsoapathwaytoasecondyouth,greatermentalclarity,andbalancedmoods.

TopFiveFoodstoSlowAging,FightWrinkles,andKeepSkinYouthfulHaveyounoticedthatyourskinhasbeguntolookdullandtired?Haveyounoticedafewfinelinesandwrinkles?Hasyouryouthfulglowbeguntofade?Therearenaturalwaystoprovideyourskinwiththenutrientsitneedstobe

healthier,brighter,andyounger-looking!Thefollowingfivefoodswillslowtheagingofyourskinanddiminishthewrinklesandfinelines.

•Greenleafyveggies.ThesefoodscontainvitaminAandbeta-caroteneandhelpyouhavebrightandsmoothskin.Asfarasfoodgoes,itdoesn’tgetmuchbetterthangreenleafyvegetables,suchaskale,spinach,collards,etc.VitaminAhelpsyourskinproducemorefresh,newcellsandgetridoftheoldones,reducingdrynessandkeepingyourfacelookingbrightandyoung.

•Citrus fruits.VitaminC, a prime ingredient in tons of beauty creams,aids in theproductionof collagen.Once you turn thirty-five, collagenstartstobreakdown,leavingyourskinsaggy.Citrusfruits,likeoranges,lemons, grapefruits, and even tomatoes, contain vitaminC, and eatingthemhelpsyouhavesmoothandtight/tautskin.

•Berries(especiallyblueberriesandblackberries).Thesedeliciousberrieskeepskin looking younger longer and help fight wrinkles. Berries areconsidered by many experts to be one of the best food sources ofantioxidants, which target free radicals that can wreak havoc on skincells.Blueberries,inparticular,aregoodforfightingaging,andthebestareorganicwildblueberries.Freshorfrozenblueberriesareverygoodoptionsalso.

•Nuts and seeds. These foods contain vitamin E, which helps you havesoft, youthful-looking skin. Incorporate more of the easily digestibleseeds and nuts, like almonds, pistachios, walnuts, flaxseed, pumpkinseeds,sesameseeds,andsunflowerseeds,intoyourdiettohelpprovidethatyouthful,softskin.

•Seafood.Theomega-3fattyacidsandzincinseafoodreducedrynessandinflammationoftheskin.Mostofushaveheardthat fishcanbereallygood foroverall health—it’s a primary component inwhat’s knownasthe“Mediterraneandiet.”Manytypesoffishandshellfishcanalsoworkwondersfortheskin,especiallyoysters,salmon,andtuna.

SupplementsforYouthful,GlowingSkinYou can supplement your dietwith certain vitamins and other ingredientsthatspecificallysupporthealthy,radianthair,skin,andnails.

•VitaminCisanaturalBotox.WomenwithhigherdosagesofvitaminCintheirdietwere11percentlesslikelytodevelopwrinkles.

•VitaminErestoresmoisturetotheskinandslowstheagingofskincells.GreenleafyvegetablesandnutsaregoodsourcesofvitaminE.

•VitaminAalsohelpstokeepwrinklesaway.ThebestformsofvitaminAare its derivatives, such as retinoids like Retin-A and the moremoisturizingRenova.Theyworkbyremovingthetoplayerofdeadskincells while generating collagen in the skin. Collagen is the skin’sstructural fiber,andaswegetolder, itbreaksdown,creatingfine linesand larger pores. Skincare experts disagree on all sorts of things, butmost of them consider retinoids to be a miracle skin saver. Retinoidtreatmentscanalsohelpwithacne,agespots,sundamage,andfreckles.

•Niacin(vitaminB3)isusedforavarietyofskinproblems,includingacne,inflammation,saggingskin,anddullskintone.Regularuseofniacinwillhelptoreducetheseailments.

•Omega-3fattyacidsare“healthyfats”thathelpmaintaincellmembranessothattheyefficientlyallowwaterandnutrientsinandkeeptoxinsout.Theyalsohelptoprotectskinagainstsundamage.

You don’t necessarily have to take each of these as individualsupplements. There are multivitamins targeted for healthy hair, skin, andnailsthatcontainmanyoftheseingredients.

ReduceCelluliteandSaggingSkinCellulite is the dimpled accumulation of stored fat on our thighs andbuttockscausedbya sluggish lymphatic system.The lymphatic systemisasecondarycirculatorysystemunderneaththeskinthatridsthebodyoftoxicwastes,bacteria,anddeadcells.Bycleansingtheliverandlymphaticsystem,youhelpridthebodyoffattydeposits—thekeytodiminishingcellulite.

Another cause of cellulite is loose or weakening skin and connectivetissues that are unable to keep the fat tissues contained within theircompartments. As the fat tissues or deposits escape through weakenedconnectivestrands,theycreatethedimply,pebblyeffectknownascellulite.So strengthening the skin and muscles is a great preventive measure forcellulite.Foodscontainingproteinhelptofirmupmusclesthatcankeepfatstoresinplaceandreducethedimpledeffectofcellulite.

Herearesomespecifictipsforreducingcellulite:

•Body brushing. Body brushing improves circulation, removes dead skinlayers,andencouragescellrenewalforamuchsmoother-texturedskin.Thisprocessalsoeliminatestoxinsbystimulatingthelymphaticsystem.(SeeChapter5fordetailsonhowandwhentodoyourbodybrushing.)

•Drinkgreen tea.Greenteaburns fatreallywell,especiallystubbornfatareaslikecellulite.Itrytodrinktwocupsperday.

•Eatingleanproteins.Whenyourbodylacksprotein,yourfacialskin,andtheskinonyourarmsandlegs,beginstosagduetolostcollagen.Thosewith thinninghair and toomanywrinkles for their age, orpuffy eyes,may lackprotein.Yourmuscles,hair,nails, skin,andeyesaremadeofprotein.Itisnecessaryfortissuerepair,andeverycellinourbodyneedsprotein to maintain its life and replace dead cells. If you follow theguidelinesinthisbook(i.e.,theamountofproteintoeat)daily,youwillget the sufficientamount thatyourbodyneedseveryday.However, ifyou are very active or weightlifting, then you should increase yourprotein intake, typically done by drinking protein powder shakes, torepairandrebuildmuscle.

ReduceBellyFatforaSexyWaistlineTherearesomeuniquechallengeswewomenfacewhenitcomestolosingweight.Oneofthequestionsmostcommonlyaskedofmeis,“HowdoIgetrid of belly fat?” Let’s discuss belly fat in general and then discuss thefollowingstrategiesforachievingaslimmerwaistline:

•Getridoftoxins

•Eliminatestress

•Treatestrogendominance

If we look at people with flat stomachs and six-packs, they look like apictureofgoodhealth, fitness,andstrength.A flat, tight stomach isa signthat someone is in controlofherbody and in controlofherhealth.Mostpeoplewill admit towantinga thinnerwaistline, and this isnot shallowatall.Tight,sexyabsareratedthesexiestbodypartbymanymenandwomen.Whenyouappearincontrolofyourhealth,it’sasigntotheworldthatyou

arenotonlyahighlymotivated,disciplined,andhealthyperson,butthatyouareanattractiveanddesirablemateaswell.

Weallknowwhatbellyfatis;weseeiteverydaywhenwewalkoutofthehouse.Bellyfat,knownasvisceralfat,islocatedbehindyourabdominalwallandsurroundsyourinternalorgans.Visceralfattypicallyshowsasthebellyfat/sparetirearoundthewaistandmidsection.Eventhinpeoplecanbegintostoreexcessweightaroundthestomachandmidsection.Visceralfatcontainstoxins and substances that are harmful to our health and can affect thenervous system and the endocrine (hormonal) system, which ends upaffectingmetabolismandappetite.

Mostpeopledonotknowthatbellyfatisthemostdangerousfatonthebody. Because of where it’s located around the delicate organs, it has thepotential to destroy good health, or worse yet, kill you. Because belly fatresideswithinstrikingdistanceofyourheart,liver,andotherorgans,itistoblame formanyhealthconditions.According toa2006 studypublished inthe journalObesity, visceral fat is a significant predictor of early death. Inotherwords, visceral fatmeans youhave an increased risk for a shortenedlife.Evenifyouremovedvisceralfatvialiposuction,itmaycauseyoutolookphysically better, but it does little for improving your health because thedangersofvisceralfatwouldstillexistforyou.Thegoodnewsisthatevenaminimalamountofphysicalactivityanddietarychangeswillgoalongwayinshrinkingvisceralfat.

GetRidofToxinstoDecreaseBellyFat

Studies have shown that exposing yourself to an excessive amount ofenvironmental toxins increases belly fat. Thus, a very effective way toaddressthisvisceralfat/bellyfatistoeliminatetoxinsfromthebody.Followthe detoxification methods provided in Chapter 5 to eliminate toxins,therebyreducingbellyfat.

EliminateStresstoReduceBellyFat

Stressmaybeanotherfactorthataffectsbellyfat.Whenyouarestressed,yourbodyreleasesahormonecalledcortisol(alsoknownasstresshormone).Studieshaveshownthatwhencortisolisreleasedintothebloodstream,youbecome less sensitive to leptin, the hormone that tells your brain you arefull.Whenthishappens,youtendtoeatmoreandmoreandbegintocravesugar.Andfatcausedbystresstendstogetstoredinthebelly.

Toreducethestressinyourlife,followthesetips:

•Place“happyphotos”atworkandinyourcar(likeonthevisor).Whenyoulookat them,theywill immediately takeyoutoahappyplace,causingstresslevelstodecrease.

•Make love. Themore wemake love, themore endorphins our brainsrelease.These “neurohormones” act as natural painkillers and help toalleviateanxiety.

•Schedule“playtime”withyoursignificantotherorchildren.Doingfunthingslikeminiaturegolf,bowling,andseeingamoviecantakeyourmindoffyourstress.

•Smileoftenandlaughalot.Ifyouhaveafavoritecomedian,includeaCDinyourcartolistentoasyoudrivetoandfromwork.Orwatchmoviesthatmakeyoulaughoutloud.Orlistentomusicthatcalmsyoudownormakesyousingalong.

•Get amassage.Deep-pressuremassage stimulates thenerves that causelevels of the stress hormone cortisol to diminish. Research has alsoshown that those who give massages reduce their own levels of stresshormones.

• Get moving. It is well documented that regular physical activity orexercisehelpstoalleviatestressandraisebodytemperature,whichhelpsthe body prepare for sleep. There’s strong evidence that moderateexercise like brisk walking activates the “feel-good” neurotransmittersdopamineandserotonin,whichreducethesymptomsofdepression.

•Buildbetterrelationships.Thebiggestenemyofgoodhealthisstress.Thebiggestenemyofstressissolidrelationshipswithotherpeople.Soshowmorerespectandcompassiontootherpeople,evenmorethanyoufeeltheydeserve.Thismightseemtohurtyouintheshortterm,butitisasureinvestmentinthelongterm.

• Sleep more. Too many Americans are sleep-deprived. However, I canhonestly sayIamnotoneof them.Iamahuge fanof sleep. Igetmyeighthoursofsleepeverynight,andifIfallshortonenight,Imakeupforitovertheweekend.Sleepisthebody’swayofrechargingthesystemand is the easiest yetmost underrated activity to heal the body. Sleepalso helps to eliminate puffy red eyes and dark circles. There isn’t

anythingthatcancompensateforlackofsleep.Lackofsleepaccelerateswearandtear,acceleratingaging,andpushesthebodyoutofitsnaturalbalanceandrhythm.Shortchangingsleeptimeorgoingtobedstressedinterfereswiththebesttimeforlosingthoseextrapounds.Sobesuretorelaxormeditatebeforegoingtosleep.Relaxingcausescortisollevelstodrop,whichwill in turn help your body burnmore calories. In short,gettingenoughsleephelpsyouburnmorecaloriesatnightandduringtheday.

TreatEstrogenDominancetoReduceBellyFatandBloating

If you are likeme and have been frustratedwith extra fat and bloatingaround your waist and abdomen, you will also be pleased to know thatsometimes those extra pounds have little to do with how many crunchesyou’redoingorhowmuchlessfoodyou’reeatingandeverythingtodowitha shift in hormones that happens with almost everyone over the age ofthirty-five. Excess belly fat is often due to a hormonal imbalance calledestrogendominance,whichcanoccurprimarilyinwomenbutsometimesinmenalso.Ifyoudon’taddressestrogendominance,yourstubbornbellyfatwill likely remain and be impossible to lose nomatter howmuch you cutdownoncaloriesorworkout.

Thegoodnewsisthatestrogendominancecanbetreated,andonceyourhormoneshavebeenproperlybalanced,theextrafataroundyourwaistwillbegintomeltaway.Foramoredetailedexplanationofestrogendominance,seeChapter15.

Inwomen,andoftentimesmen,higherestrogenlevelscausethebodytostore fataroundthewaistandabdomenarea.Morespecifically, inwomen,estrogendominancecausesfattobestoredaroundthestomach,waist,hips,and thighs, causing us to look round or pear-shaped once we get in ourforties.Formen,itcausesthemtohavethefatbellythatlookslikeasparetirearoundtheirwaist.

The three bestways to address belly fat caused by estrogen dominanceare:

•Eatingacleanandbalanceddiet,asdiscussedinChapter11.Thiswillensure that you avoid foods that cause estrogen-mimicking toxins tocirculateinthebody.

• Using natural hormone replacement therapy, also called bioidenticalhormone replacement therapy (BHRT), to restore hormonal balance(seeChapter15formoredetails).

• Taking nutritional supplements that eliminate excess estrogencirculating in the body, thereby providing the hormonal balancerequiredtoloseunwantedfat,namelybellyfat(seeChapter14formoredetails).

Women who address these three factors successfully relieve theirsymptomsofestrogendominance,namelythatbloatedbelly,withinonetotwomonths.Formepersonally, tohavemy stomach literally deflate frombloatedtoflathappenedwithinafewshortweeks.

Most women over forty begin to experience some of the trouble areaswe’ve discussed in this chapter: belly fat, cellulite, and fine lines andwrinkles.Nowyouhavesomereal strategies todealwith the troublespotsandreversetheagingprocesssothatyouwilllookandfeelmoreyouthful.

CHAPTERFIFTEEN

StopWeightGainDuringPerimenopauseandMenopause

Ifyou’reoverthirty-five,youmayhavebeguntonoticeafewextrapoundsaroundyourwaist,hips, thighs, andbutt.Youmaynothavechangedyoureating habits or exercise routine butmay still be unable tomaintain yourweight.Youshouldbehappytoknowthatyouaredefinitelynotalone.

Weight gain, along with overall change in body shape, is normal andshouldbeexpected.Over90percentofwomengainweightbetweentheagesof thirty-five and fifty-five.The averageweight gain during this period ofperimenopause andmenopause is fifteen to twenty pounds, aroundone totwopoundsperyear,andtheearlieryoumoveintoperimenopausethemoreextremeandrapidtheweightgainwillbe.It’snotjustthatyougainweight,it’salsohowtheweighttendstobedistributedaroundyourwaistline,belly,thighs,hips, andbutt area thatmakesyourbodyappear tobemore roundand less curvy. As your estrogen levels decline, they also affect theproductionofcollagen,whichresultsindrier,thinnerskin,saggytissue,andlack ofmuscle tone—all factors that contribute to a change in your bodyshape.

Evenifyoueatinthesamemannerasyoudidforyears,youcanexpectweight gain as you get closer to the perimenopause/menopause years.Weightgain, especially around themidsection, aswell as soft, jiggly arms,hips, and thighs, are all unfortunate realities of getting older. I havepersonally experienced this frustration and knowmany other womenwhohave experienced this undesirable weight gain. Unfortunately, our bodiesbecomenaturallyinsulin-resistantasweage,whichmakesusmoreinclinedto store fat, especially around the waist. Additionally, our ovaries arebeginningtoproducelessestrogenduringperimenopause,whichcausesthebody’sfatcellstotrytoproducemoreestrogen.Whilefatcellsarenottheprimary source of estrogen production in the body, they do produce

estrogen.However,onceyouachievehormonalbalance,youcangetbacktoabodythatburnsfatinsteadofstoringit.

Weightgain in this stageof life isdueto fluctuatinghormones,but thegood news is that you can achieve a better hormone balance. You do nothavetoacceptgettingheavierandheavierasyouage,andyes,youcanlosethoseextrapounds.

UnderstandingPerimenopauseandMenopauseMenopause is the time inawoman’s lifewhenhermenstruationstopsandshe is no longer fertile (i.e., no longer able to become pregnant).Perimenopause is the stage that precedes menopause, and it may last formanyyears.It’sthetransitionfromnormalmenstrualperiodstonoperiodsatall.

Perimenopausalwomen canbe emotional,moody, and irritable becausethey are still getting a period, albeit it is very irregular—sometimes heavyand sometimes very light.This rather severe state of hormonal imbalancecauses hormonal surges and symptoms. This stage officially marks thebeginningofhormonaldecline,resultinginsymptomssuchasweightgain,mood swings, hot flashes, sleeplessness, lack of sex drive, fatigue, andirritability.Women in their late thirties and early forties may already bebeginning this transition, and as their bodies experience hormonalconfusion,unexplainedsymptomsbegintopopup.(WhenIwentthroughit,Igotseasonalallergiesforthefirsttimeinmylife.)

Eventhoughperimenopauseandmenopausearenormalprocessesthatallwomen will go through the symptoms associated with them can beminimizedoravoidedaltogether.Ifyouareinthisstageoflife,youhavetobediligentaboutfindingtherightdoctorwhowillunderstandwhatisreallygoingon inyourbody.Mostdoctorswill simply treat the symptoms; veryfewtieallofthemtogetherandaddresstherootcauseoftheproblem.Theunderlying problem is hormone loss, and the sooner you replace thesehormones, the better you will look and feel. No one is going to be ascommittedtodoingthisasyou.Knowthatperimenopauseisyourwake-upcall to take action to restore your health back to a state where you feltbalanced,youthful,andenergetic.

By the time you get to menopause, you should already be so activelybalancingyourhormonesthatthisnexttransitioninlifeshouldnothavetofeel painful anddepressing, and you should experience fewer symptomsof

hot flashes, night sweats, mood swings, and other menopausal symptoms.You will begin even more hormonal decline, but you’ll also be able tocontinuetweakingyourhormonessoyoufeelbalancedandhealthy.

It’s important to research and understandwhat happenswith hormonaldecline in each transition phase of your life, from perimenopause tomenopauseandbeyond.

ThreeKeySexHormonesThatAffectWeightGainThere are three key sex hormones that can become imbalanced as you

age.Fluctuatinghormonallevelsofestrogen,progesterone,andtestosteronecauseweightgain,moodswings,irregularmenstrualcycles,andmanyothersymptomsthatwe’lldiscussinthischapter.

Estrogen

Estrogen,producedbytheovaries, iswhattransformsusfromgirls intowomen. It gives us our curves and helps regulate our passage throughfertilityandmenstruation.Estrogenoccursinthebodyinthreecompounds:estradiol (most potent estrogen), estrone (dominant estrogen aftermenopause), and estriol (weakest form of estrogen, at its highest levelsduringpregnancy).Estrogen stimulates growth inbreasts, ovaries, and theuterus.Bothmenandwomenhaveestrogen,butwomenhavemuchhigherlevelsofit.

Estrogenisoneofthetwomainhormonesproducedintheovaries.Theother,progesterone, isproducedprimarily inthesecondhalfofawoman’smenstrual cycle. When women reach their thirties and forties, it is verycommonforthebalancebetweenthetwohormonestoshiftheavilytowardestrogen, causing a condition known as estrogen dominance, resulting innight sweats, depression, fatigue, weight gain, anxiety, blood sugarimbalance, low sex drive, dry skin and hair, cellulite, and brain fog. Toomuchestrogen in thebodyalsocauses salt andwater retention,makinguslook bloated, flabby, and soft. However, the estrogen and progesteronelevelscanbebalancedtorelievethesesymptoms.

Progesterone

Your body secretes progesterone every month after an egg is released.During times of high levels of progesterone, the body burns 100 to 300

morecaloriesperday than itdoesduring timesofhigh levelsof estrogen.Progesterone also helps to reduce bloating and uterine fibroids, improveslibido,andboostsmentalclarity.

As I stated earlier, when your progesterone levels overall start to drop,estrogen dominance sets in, and you may experience early symptoms ofmenopause, known as perimenopause. When you have low levels ofprogesterone,youmayalsoexperiencepremenstrualsyndromeandpossiblydepression.Thesuddenappearanceofabdominalfat,inparticular,isasignthat the body’s internal hormonal ratio of progesterone to estrogen isunbalanced.

Aprimarygoalofhormonebalancing is to restore thebalancebetweenestrogen and progesterone to create harmony and balance in our body.When estrogen and progesterone are properly balanced, these twohormones help the body burn fat, boost metabolism, and relieve thesymptomsofestrogendominance.

Luckily, thereare foods thatenhanceyourprogesterone levels,allowingyou to better metabolize fat and sleep better. The B vitamin family, inparticular B6, is key to enhancing progesterone levels. You can get Bvitamins inmeat, poultry, fish, beans, and some fruits and vegetables, likebananas, avocados, spinach, and tomatoes. Another key nutrient that willhelp progesterone production is magnesium, found in dark green leafyvegetables,eggs,meat,seeds,nuts,andbeans.Fortunately,thesefoodshighinmagnesiumwill also keep your liver healthy.Poor liver function causeshormonalimbalances,andinparticular,suppressesprogesterone.

Testosterone

Testosterone often is overlooked when women are dealing withperimenopause and menopausal symptoms. However, women with lowtestosteronelevelsexperiencefatigue,weakness,lowenergy,lowmotivation,muscleatrophy,andaloweredsexdrive.

Mennaturallymake50percentmoretestosteronethanwomen;however,itisavitalhormoneinwomenalso.Manywomenaresurprisedtohearthattestosterone is actually produced in small amounts by the ovaries and theadrenal glands. This hormone supports a woman’s body by helping it tomaintain its energy levels, muscle tone, vaginal elasticity, sex drive, andoverallvitality.

Betweentheagesofthirty-fiveandfifty-five,womentypicallyloseabout50 percent of their testosterone, and this too contributes to unpleasantsymptoms.During perimenopause,which can begin as early as thirty-five,ovulationbecomes irregular,andbothprogesteroneandtestosterone levelsbegin to decline. In some situations, a woman may have high levels oftestosterone; when this occurs, she can experience acne or other skinbreakouts,thegrowthoffacialhair,andweightgain.

Asweage,weallexperienceadeclineinhormonelevels.Womenlose30percentoftheirestrogenbyagefifty,75percentoftheirprogesterone,and50 percent of their testosterone between ages thirty-five and fifty. Bothprogesterone and estrogen then continue to decline sharply aftermenopause.Therealityisthatweallexperiencethesymptomsofhormonaldecline. However, there are some ways that we can maintain a betterhormonalbalanceandminimizetheseunpleasantsymptoms.

EstrogenDominanceIsthePrimaryHormonalImbalanceCausingWeightGainWhenestrogenlevelsremainhighinthebodyrelativetoprogesterone,theresultisaconditionknownasestrogendominance.Theprimarysymptomsof estrogen dominance are weight gain (especially around the abdomen,hips,andthighs),sluggishmetabolism,moodswings,irregularperiods,andbloating. I know estrogen dominance all too well, and every one of thesesymptomswasveryrealandveryfrustratingtome.

Estrogendominancealsocausesincreasedbloatingandwaterretention—whichmaynotbetheresultofmorefatbutstillmakesyoulookheavierandcausesyourbloodsugartofluctuate,whichincreasesyourappetiteandslowsyourmetabolism.Whenwomenaremenstruating,thisbloatingoccursrightaround themenstrual cycle.Whenwomenno longerhaveperiodsandarenot producing progesterone, the bloating will be a constant problem.Progesterone acts as a natural diuretic. Progesterone also encourages thebodytousecaloriesfromfoodforenergy;withoutenoughprogesterone,thebodyiscompromisedinitsabilitytometabolizecalories,andthecaloriesgetstoredasfatinthebody.

Estrogendominancecancauseinsulinresistance(seeChapter6formoreinformation), which causes insulin to be released more often than it isneeded.Thisextra releaseof insulincauses thebody tocrave sugarand tostore fat. However, balancing estrogen and progesterone levels helps to

regulatethereleaseofinsulin.Inbothsexes,estrogendominanceisthoughttobeoneoftheleadingcausesofbreast,uterine,andprostatecancers.

Contrarytothepopularbeliefthatestrogenisa“female”hormone,mencanalsobeestrogendominant.Onepossiblecauseofestrogendominanceisexposuretoenvironmentalestrogens,andmenareexposedtothesameonesaswomen.Menwhoshowsignsofestrogendominancearetypicallyovertheage of forty and experience weight gain around the middle, hair loss,developmentofbreasts,andfatigue.

The“thickening”ofwomen’sbodiesandthe“softening”ofmen’sbodiesareoftenrelatedtoexcessestrogen.Wheninexcess,estrogenpromotesthegrowthof estrogen-sensitive tissues, known as “stubborn fat” because theyare highly resistant to fat burning. Even if you eat less and exercise, thisdoesn’thelp remove theestrogen-sensitive fat.Yougetcaught inaviciouscycleasexcessestrogenpromotesfatgain;theenlargedestrogen-sensitivefattissueproducesmoreestrogenwithinitscells,whichthenpromotesmorefatgain,andsoon.Commonsymptomsofestrogendominanceinclude:

•Stubbornfat/weightgainaroundstomacharea,hips,thighs,andbutt

•Waterretention/bloating

•Tenderbreasts

•Lowlibido

•ProblematicPMS/menstrualcramps

•Dryskin/vaginaldryness

•Moodswingsorirritability

•Hotflashes/nightsweats

•Insomnia

•Brainfogor“fuzzythinking”

•Irregularperiodsorheavyorlong-lastingperiods

•Fatigue

•Depressionorlowmotivation

•Cyclicalmigraineheadaches

•Infertilityorfrequentmiscarriage

•Fibrocysticbreasts

•Uterinefibroids

•Endometriosis

•Low-thyroidsymptoms

•Polycysticovarysyndrome(PCOS)

•Breastcancer

WhatCausesEstrogenDominance?

Therearethreelikelycausesofestrogendominance.Let’stakealookateachone.

•Asyouage,yourhormonallevelsbegintofluctuate,andyourbodycanproduce toomuch estrogen relative to theprogesterone levels in yourbody.

•Takinghormonereplacementtherapy(HRT)orbirthcontrolpills formanyyears.

• Regular exposure to xenoestrogens, manmade compounds that mimictheeffectsofnaturalestrogensinthebody.Xenoestrogensarechemicalsinpesticides,plastics,soaps,householdcleaningproducts,andevencarexhausts that lookandact enough likenatural estrogens that thebodymistakenlyacceptsthemasestrogen.Manyxenoestrogensarefatsolubleandpass throughtheskineasily.Theyaccumulateover time,resultinginexcessiveamountsofestrogencirculatinginthebloodstream.

BioidenticalHormoneReplacementTherapy(BHRT)toNaturallyBalanceHormonesThegoodnews is thatbioidenticalhormonereplacement therapy (BHRT)cansolvetheproblemofestrogendominancebyallowingyoutoincreasetheamountofprogesterone inyourbody.Theresultwillbeareduction inortheeliminationofmanyofthesymptomsofperimenopause/menopause.ButsinceBHRTisnotverywidelyacceptedbythemedicalestablishmentandisconsidered“alternativemedicine,”youwillhavetodosomeresearchtofind

a good doctor qualified to prescribe it. Believe me, it is well worth thesearch.

Bioidentical hormones are hormones derived from plants, usuallysoybeansorwildyams,throughabiochemicalprocessthatensuresthatthemolecular structure is identical to the hormones women make in theirbodies.Synthetichormonesarenotidenticalineitherstructureoractivitytothenaturalhormonestheyemulate.Thebodycan’tdistinguishbioidenticalhormonesfromtheonesyourovariesproduce,sotheyfitperfectlyintothehormonereceptorslikealockandkey.Hormonesworklikeakeyinalock.Bioidenticalhormones fit that lockperfectly.Synthetichormones fit some,but not all, of the hormone receptor (lock) sites. This causes synthetichormonestohavemoresideeffectsthanbioidenticalhormonesbecauseofapoor lock and key fit. Bioidentical hormones (key) fit perfectly into thehormone receptors (lock), causing the body to recognize and acceptbioidentical hormones just as it would recognize and accept naturallyoccurringhumanhormones,makingitbotheffectiveandsafe.

The great appeal of bioidentical hormones is that our bodies canmetabolize them as they were designed to do, minimizing side effects.Synthetic hormones are quite strong and often produce intolerable sideeffects. The other important factor is that bioidentical hormones can bematched individually to each woman’s hormonal needs, something that’sclosetoimpossibletodowithmass-producedsyntheticproducts.Accordingto a study published in the Journal of the American Medical Association,synthetichormoneswerefoundtoincreaseawoman’sriskofbreastcancer,heart disease, blood clots, and stroke. Studies show that bioidenticalhormonesarebothsaferandmoreeffective.

Byaddingnatural,bioidenticalhormonesintoyourbody,youcanrestoreagoodhormonalbalancebetweenestrogen andprogesterone.Bioidenticalhormones can be any of the steroid hormones, including estrogen,progesterone, or testosterone. However, many articles and blogs confusepeople, making them think that natural or bioidentical hormones are thesameassynthetichormones.Theyaremostdefinitelynot.However,whenIsaybioidenticalprogesterone,Imeannaturalprogesteroneandnotsyntheticprogesterone.Usinganaturalorbioidenticalprogesterone is an importantfactor in correcting your underlying condition of estrogen dominance,resulting in loss of those unwanted pounds. By boosting your body’s

progesterone levels, youcanoffset theexcess estrogenandcreate aproperhormonalbalancethatwillallowyourbodytoburnfatmoreefficiently.

So,WhyDon’tMorePhysiciansKnowAboutandPrescribeBioidenticalHormones?

Themolecularstructureofnaturalhumanhormonescannotbepatentedandneithercanthe identicalmolecularstructureofbioidenticalhormones.Withoutapatent,pharmaceuticalcompaniescannotmass-produce,market,and sell them.No chance for big profits translates intono interest on thepartof largepharmaceuticalcompanies.Insteadofsellingthemorenaturalproducts,pharmaceuticalcompaniesproducesynthetichormones,whicharepatentable because they have a slightly differentmolecular structure frombothnaturalhumanhormonesandbioidenticalhormones.Thesecompaniesthen spendmillionsof dollarsmarketing synthetichormones tophysicians(via office presentations, forums, and meetings) so that physicians willprescribesynthetichormonesratherthanbioidenticalones.Thecompaniesmakebillionsofdollarssellingthesesynthetichormones.

Despitenumerouscredibleclinicaltrialsandresearchstudiesthatvalidatethe safety and efficacy of bioidentical hormone therapies, many doctorsremainunawareoftheirhealthbenefits.Thismaybebecausemanydoctorsfeelthatsyntheticorprescriptionmedicinesingeneralarethebestapproachtoaddressingsymptoms.However,manypractitionerswhostudyalternativemedicinefocusonhealingthebody,notjusttreatingsymptoms.Thus,theyseekoutthemosteffectivenaturalmethodsforhealingthebody.Thisismyapproach, of course. Others believe that many of the universities andestablishmentsthatpublishinformationonbioidenticalhormonesdon’thavethebudgetstoeducateandmarkettodoctors,whoarethenslowtolearnoftheirhealthbenefits.

HowBioidenticalHormonesHelpintheBattleoftheBulge

Byusingbioidenticalprogesterone,youincreaseyourprogesteronelevelstoneutralizeestrogendominance.Theproperbalancebetweenestrogenandprogesteronewillhelpyourbodyefficientlymetabolizefoodsothatitisnotstoredas fat.Additionally,progesteroneactsasanaturaldiuretic, reducingbloatingandwaterweight.Forthosewhoareinsulinresistant,you’llbegladtoknowthatabetterbalancebetweenprogesteroneandestrogenslowstherapidreleaseofinsulin,therebydecreasingfatstorageinthebody.Thereare

also studies that show thatbioidenticalprogesterone can reduce estrogen’sability tostimulatecellgrowththatcanresult incancer, therebyprovidingadditional protection against cancer. For younger, menstruating women,bioidenticalprogesteroneisevenusedtohelpalleviatePMSsymptoms.

HowtoTakeBioidenticalProgesterone

Bioidentical progesterone can be taken as a cream, pill, capsule, orsuppository. However, topical creams have been shown to be the mosteffectivewayoftakingit.Ifyoutakepills,youhavetotakeahigherdosagebecause when the pill is digested, it must go through the liver to bemetabolized, leavingmuch of the active ingredients to be excreted in thefeces. So, only some of the active ingredient makes its way into thebloodstreamtobeusedbythebody.Whenyourubthecreamformofitintoyour skin, it is absorbed directly into the bloodstream. Once it’s in thebloodstream, the bioidentical progesterone can travel to the hormonereceptorsitestobeusedbythebodyinthesamemannerhumanhormoneswould.Asaresult,alowerdosageisrequiredwhenthebioidenticalhormonetopicalcreamisused.

The greatest success with bioidentical hormone replacement therapyoccurs when you have the help of a trained healthcare provider who canprovide an individual approach to address yourhormonal imbalances.Youshould describe every symptom you experience while using bioidenticalhormones, so that your healthcare provider can tweak the dosage ofhormonesuntilyoureachabalancedhormonalstate.

The provider should begin with laboratory tests of hormone levels(sometimes called “hormone panel”) to understand your current hormonelevels.The twomost common types of hormone testing are saliva testingand blood testing. The correct prescription dosage, which is filled at acompounding pharmacy, will include customized bioidentical hormonesbaseduponyourhormonelevels.Thedoctorwillthenmonitoryoumonthlytoensurethatyoursymptomsarebeingalleviated.Follow-uphormonetestscanalsobeconducted in four tosixmonths toensurehormonalbalance isrestored.

If you have difficulty finding a doctor who specializes in bioidenticalhormones, check your local compounding pharmacy, as itmay be able torecommenddoctorswith this specialization.Compoundingpharmacies arewhere doctors in your area will call to fill your custom compound of

bioidenticalhormoneprescriptionsthatarepreparedjustforyoubaseduponyour individual needs. You can do a Google search to find localcompounding pharmacies in your area or a doctor specializing inbioidenticalhormonetherapy.

Yourhealthcareprovidershouldadviseyouonthemostefficientmethodfortakingprogesterone.However,bioidenticalprogesteronecreamisreadilyavailable without a prescription at most health food stores and healthwebsites. Some women who opt to begin taking over-the-counterbioidentical hormones should be aware that some over-the-counterprogesterone creams are better than others. Unfortunately, there is noregulatory body that oversees the production or standardization of naturalhealth products. The closest standard for quality bioidentical hormoneproductsistoensurethatitmeetstheU.S.Pharmacopoeiagoldstandardforquality.Youcanlookforthisdistinctiononthelabel.Additionally,Dr.JohnLee, the leading authority and pioneer in the use of natural progesteronecream,offersa listofqualitynaturalprogesteronecreams.The linktothislist can be found here atwww.johnleemd.com/store/resource_progesterone.html.

Formoreinformationonbioidenticalhormonereplacementtherapyandwaystostayyouthfulandenergetic,readthesefourexcellentbooks:Dr.JohnLee’sHormone BalanceMade Simple by JohnR.Lee andVirginiaHopkins;Ageless: The Naked Truth About Bioidentical Hormones and The Sexy Years:DiscovertheHormoneConnection:TheSecrettoFabulousSex,GreatHealth,andVitality forWomen andMen, both by Suzanne Somers; andTheMiracle ofBioIdenticalHormonesbyMichaelE.Platt,M.D.

SupplementsThatSupportHormoneBalanceWhen dealing with the most common form of hormonal imbalance,estrogen dominance, the most effective supplements are those that helpeliminateexcessestrogenfromthebodyormetabolizeestrogensothatmoreofthe“goodestrogen”isusedbythebodyandmoreofthe“badestrogen”iseliminatedfromthebody.Theselectgroupofsupplementsbelowhasbeenproventocreatehormonebalance,resultinginweightlossandfewermoodswings,hotflashes,andothersymptomscausedbyhormonalimbalance.Youshould work with your healthcare provider to determine if any of thesesupplementswouldbebeneficialtoyou.

CalciumD-Glucarate

Calcium D-glucarate is a common nutrient found in many fruits andvegetables.This nutrient is believed to aid the body in the elimination ofmany harmful toxins and also lowers abnormally high levels of hormones,namelyestrogen.CalciumD-glucarateinhibitsthereabsorptionofestrogen-mimickingtoxins into thebloodstream,allowingthemtobeexcreted fromthebody.Womendealingwithestrogendominancecantypicallytake1,000mgofcalciumD-glucaratetwotimesperday.

Dehydroepiandrosterone(DHEA)

Dehydroepiandrosterone(DHEA)isasteroidhormoneproducedbythebody’s adrenalglands.DHEA functions as aprecursor to testosterone, themale sexhormone,andestrogen, the female sexhormone. Inmostpeople,DHEA production gradually declines with age, and it is believed thatsupplementing our bodies’ falling levels of this hormonemight help turnback the hands of time and boost the body’s ability to burn fat. DHEAcauses weight loss through a process called thermogenesis, which is thecreationofheatatacellularlevel.Themorethermogenesis,thehigherthemetabolic rate, and themore fat burned. It is recommended that you take100mgofDHEAdaily.

Diindolylmethane(DIM)

Diindolylmethane(DIM)isaphytonutrient,aplantcompoundsimilartothose found in cruciferous vegetables, such as broccoli, cabbage, Brusselssprouts, andcauliflower.Since itwouldbedifficult toget enoughof thesevegetables through our diet daily (it would require eating two pounds ofbroccoli per day) to properly eliminate the bad estrogen, we can take anutritional supplement known as DIM (diindolylmethane) to get theadequateamountstorestorehormonalbalanceandeliminatethesymptomsofestrogendominance.DIMeliminatesexcessestrogenbyshiftingthewayestrogen is metabolized in the body. DIM allows for more of the “goodestrogen” metabolites and elimination of the “bad estrogen” metabolites.DIMwill not directly decrease the estrogen levels in the body, but ratherwill redirect how it is metabolized so that more of the “bad estrogen”metabolitesareeliminated.

Consuming vegetables containingDIMor aDIM supplement can helpprevent the development of certain cancers.DIMhas also been proven todestroy and prevent themutation of cancer cells.DIM is believed to helppreventbreastandprostatecancerbypromotingabalanceofgoodvs.badestrogeninthebody.

Using a bioidentical progesterone cream in combinationwithDIMhasbeen shown to even more effectively alleviate symptoms of estrogendominance than just using the cream alone. One reason for this is thatthere’sno idealway to tellhowmuchprogesteroneyou’reactuallygettingthrough the creamor howmuch your body is able to use, and taking thetime to monitor symptoms and test for progesterone levels periodicallymakes the treatment a little bit slow. So the use of DIM, along with abioidenticalprogesteronecream,alleviatessymptomsfaster.

Manypractitionersrecommendtakingabout200to300mgofDIMperday(orabout100to150mgtwiceperday).Sinceitisdifficulttoabsorb,besureitisintheformofaspecializedcomplextoimprovebioavailability.Youdon’twant to takeplainDIMwithout thebioavailablecomplex.Therearevery few reported side effects from taking supplemental DIM. However,someindividualshaveexperiencedheadaches,upsetstomach,andgas.Ifthisoccurs,besuretotakeDIMwithfoodandtoreducethedosageandslowlyworkyourwayuptotherecommendeddosage.

TipsforPreventingWeightGainDuringPerimenopauseandMenopauseInaddition toexploringBHRTand takingnutritional supplements, eatingright and staying physically active will help youmaintain your ideal bodyweightduring theperimenopause andmenopausephasesof life.Allof theadviceprovidedintheDHEMMSystemisespeciallyhelpfulforwomeninperimenopauseandmenopause.

There are eight rules you can follow thatwill help you preventweightgainduringperimenopause/menopause.Theyarethefollowing:

1. Maintain healthy liver function and regular bowel movements toeliminateexcessestrogenfromthebody.Chapter5gavespecificherbsandsupplementsthathelpcleanseandprotecttheliver.

2.Avoidalcohol.Itspurstheproductionofharmfulestrogen.Infact,evenoneglassofalcoholadaycanraiseestrogenlevels.

3.Minimizeexposuretoxenoestrogens.Theseareenvironmentalchemicalsinpesticides, plastics, some cosmetics, and household cleaning productsthatcangetintoyourbloodstreamandincreaseestrogenlevels.

4.Eliminate sugar and starch from your diet.Get sugaroutof yourdiet ifyouwanttolosebodyfat.Bysugar,Imeancandyandsweets,ofcourse,butreallyanystarchy,processedfoodsthatcauseinsulinspikesresultinginexcessfatinthebody.Ifyouwanttoreducefatigueandweight(fat)gain,trytohavenomorethantwoservingsofstarchycarbohydrates—suchaspotatoesandcorn—perdayandavoidsugarysweetsaltogether.

5.Eatmorefiber.Fiberfromwholegrains, fruits,andvegetableshelpstomoveestrogenoutofthebody,whichhelpspreventitfrombuildingupandcreatingahormonalburdenonyoursystem.

6.Eatleanproteins.Idiscussedthevalueofleanproteinearlier,butitreallyhelps to offset the symptoms of perimenopause and menopause byhelping maintain muscle mass, which burns more calories than fat.Wheneveryourbody isnotgettingenoughprotein,youwillbegin tofeelmoody, emotional, anxious, and just plain tired.Good choices ofproteinareeggs,fish,leanbeef,turkey,orchicken.

7.Eatmoredetoxifyingfoods.Addplentyofdetoxifyingfoodstoyourdiet,including broccoli, cauliflower, Brussels sprouts, kale, cabbage, beets,carrots, apples,ginger,onions, andcelery.Eat at least five servingsoffreshfruitsandveggiesperday.Inparticular,darkleafygreenveggies,such as spinach, collards, and kale, are ideal. Regarding fruit, thebrighter and deeper the color the better; great choices are oranges,blackberries,andapples.

8.Get moving! The unpleasant reality is that women begin to naturallylosemusclemass duringmiddle age. So not only arewe gaining andstoring fat, we’re losing lean muscle mass as well. This is a doublewhammy. So you will want to begin some physical activity to helpmaintain leanmusclemass as you age toboost yourmetabolism. (SeeChapter12foradditionalideasonhowto“getmoving.”)

At the timeof thiswriting, I am inmy forties and inperimenopause. Iexperiencedmany unpleasant symptoms of estrogen dominance, includingacne, bloating, depression, hot flashes, heavy or painful periods, irregularperiods, irritability, lossofmusclemass,moodswings,poorconcentration,

sleep disturbances, urinary incontinence, and, my least favorite, rapidunexplainedweightgain.Myrapidweightgainwasactuallyalarmingduetohowhealthymylifestyleandeatinghabitswereatthetime.

I did my research and embraced bioidentical hormone replacementtherapy and other nutritional supplements and herbs. Now, I have noproblemwithaging. I lovebeing inmy fortiesas longas Ihaveahealthy,youthful, and energetic body. Balanced hormones bring joy, strength, andgreat physical and emotional health. I’ve learned from experience that ahealthywomanishormonallybalanced.

If youare frustratedwithbelly fat, apear-shapedbody,orbloatingandwaterretention,theuseofbioidenticalhormonesandotherkeysupplementscan help you restore the hormone balance and metabolic function in thebody.Fatdistributionwillnormalize,andyouwillbegin to see theweightmeltaway.

CHAPTERSIXTEEN

Don’tLiketoExercise?TrySEXercise!

Sexercisingroutinesnotonlyhelpyouget fit, theyalsohelpyougetyoursexy back.Keep inmind thatmen are very visual creatures, and having alittlesexappealwillnotonlygiveyoumoreconfidenceinyourfeminineselfbut will also help you attractmoremen.There are four popular types ofsexercises:poledancing,bellydancing,Zumba,andstriptease.

PoleDancingAlthough pole dancing is fast becoming a widely accepted fitness activity,therearestilla lotofmisconceptionsaboutwhat itreally isallabout.Poledancing allowsmany women to improve their confidence and self-esteemwhilebecomingmore fit and toned. If yougetpast the stigma that comesalongwithpoledancing,you’llfindthatitisagreatwaytobuildincrediblestrength while having loads of fun. The pole requires significant armstrengthbecausemostofthetimeyouareusingyourarmstoliftyourentirebody. There is a wide variety of exercises you can do on your pole toincreaseflexibilityandmuscletonewhileperformingsexy,strength-buildingdancemoves.

Althoughpoledancingisassociatedwithstrippers,there’snonudityatapole-dancingclassnoraretheremengawkingatyouduringtheclasssession.Youwillfindwomenofallagesandsizesprancingaroundthepole,flyinginthe air, and spinning forward and backward, with pauses for little playfulteases.Throughout the class session, students learn different pole exercisemovesandeventuallyworktheirwayuptoperformingacompleteroutine.Many take their newfound skills and offer their boyfriend or husband aspecialtreat.Somejointogetfit,embracetheirsexuality,orsimplytogainmore self-confidence.Whatever the reason they join, they typically leavefeelingsexy,sensual,andconfidentabouttheirbodies.Pole-dancingfitness

canliberateyoursensualityandgiveyouconfidenceinshowingoffyournewfemininebody.

BellyDancingBellydancingisnotonlyfunbutisalsoagreatformofexercise.Ittonesthearms,strengthensandtightenstheabsandobliques,andimprovesflexibility.Itcanburnasmanycaloriesasjogging,swimming,orridingabikebutislessstrenuousonthebodythanweightliftingandmoreentertainingthansittingonabikeatthegym.

Bellydancing isaverydifferent formofexercise thanwhatyoumaybeused to, as it is a beautiful and sensual dance form. What makes bellydancinguniqueisthatitisaculturalexperience;youlearnaboutitsMiddleEastern origins while burning fat, improving flexibility and posture, andenhancingyour sexuality and femininity.Bellydancing isgreat forwomenwhowantsexyabs,asit’saperfectworkoutforyourmidsection,waist,andcore. Belly dancing adds a whole different dimension to your fitnessexperience.

ZumbaZumba is a type of fitness class that has garnered quite a bit of attentionrecently.Agreatway to firm, tone, and sweatwhiledoing a lively,upbeatLatindance,Zumba incorporates aerobic interval trainingwithLatin-styledancemovements toprovide a refreshing change from traditional aerobicsroutines.ManyareenamoredwithZumba’smanybenefits forburning fat,toningmuscles,andhavingfun.Zumbaclasses,whichusually lastaboutanhour,canburnupto500caloriesandreallyrevupyourmetabolism.It’safunworkoutthatismoreofagoodtimethananexerciseclass.

Thedancemoves are easy to learn. Instructors teach the basic routinesandthenaddmoreintricatedancemoves.ThemovementsusedinZumba—suchassalsa,merengue,cha-cha,mambo,andZumbashufflesteps—allhelpto tonemuscles. Zumba feelsmore like an evening at a Latin dance clubthananexerciseroutineandisgrowinginpopularityeachday.

StripteaseStriptease is more of a seductive dance routine, typically performed instilettos. When I attended striptease class, the dips and gyrating leg

movementsreallyhelpedtotoneupmythighsandlegs.Bothstripteaseandpole-danceclassesaregreatwaystoembraceyoursexualityandsimplylookand feel sexyanddesirable.Therearealsoworkoutvideos, likeFlirtyGirlFitnessDVDs, if youwant toworkout athome asopposed togoing to adancestudio.

Striptease is an exercise routine that youmay prefer to practice in theprivacyofyourownhome.Thiswillallowyoutoletgoofyourinhibitions.Themoreyoupractice,themoreyou’llgetcomfortablefreeingyoursensualself. The good news is that you really begin to work your muscles bygyratingandbendingtothemusicofyourchoice.Onceyougetcomfortablewith your striptease routine, youmay want to show it to your significantother. I’m sure he will enjoy your lean and toned body, along with yoursensuality.Whenyouget confident inyourbody,yourmovementswillbebeautiful and sensual, and you’ll walk around the roomwith a wonderful,sexualpresencethatyouandyourmatewillbothappreciate.

CHAPTERSEVENTEEN

WhyBlackWomenGainMoreWeightThanOtherWomen

The statistics are widely published. The National Center for HealthStatistics reports thatmore than one half (54.3 percent) of Americans areobese, with blackwomen comprising themost overweight segment of theU.S.population,followedbyHispanicwomen.Thestatisticsindicatethat78percentofusareoverweight—that’snearlyfouroutoffiveblackwomen—and54percentofusareobese.AfricanAmericanwomenaresufferingfromobesityatanalarminglydisproportionateratecomparedtowomenofotherraces.

As I’ve saidearlier,beingoverweightorobese isnot alwaysamatterofeatingtoomuchornotexercising,butthisgetsevenmorecomplicatedforblack women. There are a variety of reasons that black women areoverweightorobese.Iwilldiscussfiveoftheminthissection.

BlackWomanHaveaSlowerMetabolismGenetically, African American women tend to have a slower metabolism,accordingtoresearchpublishedintheAmericanJournalofClinicalNutrition.AUniversityofPennsylvaniaMedicalCenterstudyfoundthatblackwomenhave“abiologicaldisadvantage”thatmakesitmoredifficulttoloseweight.Researchers have found that even at rest, overweight black women burnnearly 100 fewer calories daily compared to their overweight white peers.Whilethisnewsmayseemlikegloomanddoomforblackwomenwhowanttoloseweight,knowthatitisachallengethatcanbeovercome.Thehealthyeatingandlifestylestrategiesdescribedinthisbook,specificallythewaystospeedupyourmetabolism(seeChapter7),willhelpyouburnmorecalories.

BlackWomenAreMorePronetoInsulinResistance,WhichCausesExcessFatStorageintheBodyBlackwomen, even if theirweight is normal,may be at increased risk forinsulin resistance, a condition linked to diabetes and high blood pressure,according to research by Wake Forest University School of Medicine.Insulinresistancemeansthebodycan’teffectivelyusethehormoneinsulinto process glucose, forcing the pancreas to produce more insulin, andelevatedinsulin levels leadtoexcess fatstorage inthebody.Almosthalfofleanblackwomenhadinsulinresistance,whichwasdoubletherateinbothHispanicandCaucasianwomen.Thestudyshowedthat47percentofblackwomen of normal weight had insulin resistance compared to less than 20percentoftheHispanicorCaucasianwomen.

The researchers looked at how obesity relates to insulin resistance inblack,Caucasian, andHispanic women as a part of the Insulin ResistanceAtherosclerosisStudy(IRAS).Theresearchsuggestedthatrace,inadditionto obesity, is an important contributor to the development of insulinresistance and type 2 diabetes. This means that black women, even whenlean,haveahigherriskofdevelopinginsulinresistance,whichleadstoexcessfatstorageinthebodyifnotproperlytreated.

BlacksMayHavea“ThriftyGene”CausingThemtoEatMoreThere is a so-called thrifty gene that helps the body to function on aminimal amountof food.Some researchersbelieve thatAfricanAmericansinherited such a gene from their African ancestors. Years ago, this geneenabledAfricans,during“feastandfamine”cycles,tousefoodenergymoreefficientlywhen foodwas scarce.Peoplepossessing the thriftygene,whichincludes African Americans, have a problem in that their built-in appetitesuppressant(leptin)doesn’tseemtowork.Apparently,thisgenehaslingeredfrom former times when food was not readily available. These peoplebecame “leptin resistant,” which means their bodies ignore hormonalmessagestostopeatingandtostopstoringfat.Thishappenedbecausewhenfoodwasnotreadilyavailable,theirbodiesadaptedtoholdontofatstoressotheycouldremainaliveinthoseleantimes.

BlackWomenCanCarryMoreWeightandStillBeHealthy

AccordingtoareportbyReutersHealth,ina2011studyconductedbyPeterT.Katzmarzyk, associateexecutivedirector forpopulation science, andhiscolleaguesatthePenningtonBiomedicalResearchCenter,blackwomencancarry more weight than white women and still be considered healthy.Katzmarzyk’sgroupcalculatedthebodymassindexes(BMIs)andmeasuredthewaistcircumferencesofoversixthousandmenandwomenofallracestolookforthethresholdatwhichweightbecomessignificantlyassociatedwithdisease.AccordingtotheNationalInstitutesofHealth’sClinicalGuidelinesontheIdentification,Evaluation,andTreatmentofOverweightandObesityinAdults,aBMIof30orhigherislinkedtomorecasesofhighcholesterol,diabetes, and high blood pressure. But Katzmarzyk found that the cutoffdoes not seem to hold true for black women.While there was no racialdifferenceformen,Katzmarzykshowedthatforblackwomen,theriskdidn’tincreaseuntiltheyreachedaBMIof33.Dr.Katzmarzykthoughtapossiblereason for the contrast might be the difference in the way body fat isdistributed inwomenamong the races.So,being skinny (witha lowBMI)doesnot indicateahealthybody,but rather,gettinghealthy shouldbe thefocusof ourweight-loss efforts.Getting ahealthybody is key tohaving abeautifulbody.

ManyBlackWomenArePronetoEmotionalEatingMany black women have had to become heads of households, hold downmultiple jobs, and raisekids alone.Eatingmaybecomeaway todealwiththestressanddisappointmentsof life.Butunfortunately,weightgain leadstochronicillness.Mortalityratesforblackwomenarehigherthanthatforany other racial/ethnic group for nearly every major cause of death,includingheartdisease,lungcancer,andbreastcancer.Wearethelifegivers,thecaregivers,andthinkitisourjobtotakecareofeveryonebutourselves.However, self-lovedemands thatwe take careofourselves first, sowecangive to others from our abundance. We must become accountable toourselves.

Many black women feel that being thick or “phat”—“pretty hot andtempting”—iscuteorsexy.However,wemustknowwhenphatisactuallyfatthatneedstobeburnedawaytorevealaslim,healthierbody.Tomysistas,it’stimetoloseweightandsaveyourlife;you’vegotalotoflivinglefttodo!

CHAPTEREIGHTEEN

MotivationforaNewBodyandaNewYou

IwatchedTerrell“ZeroBodyFat”Owensonthesidelineemphaticallysay,“Ilovemesomeme!”HesaiditwithsomuchpassionandconvictionthatIknewhemeantit!SothatgotmetowonderinghowIcanactually“lovemesomeme.” I believe it has to start with improving the relationship I havewithmyself.

Ifyouloveyourselfandhaveconfidenceinwhoyouare,you’llbegintosend a signal to others that you have value and deserve respect. Lovingyourselffirstsendsaclearmessagethatyouaretoberecognized,celebrated,appreciated,andloved.Sometimesoursenseofself-worthorself-esteemisshapedby thepeople inour innercircle.Someofushave familymembersandfriendsruiningourself-esteemeveryday.Eveniftheyareyourfleshandblood, try to remove yourself from their presence as much as possible.Hurtfulwordsnegateanyprogresstowardself-worthandself-love.

LetSelf-LoveHealYourMind,Body,andSpiritSelf-love is key tomaintainingyourhealthy, idealweight.Thebodyhas anaturalability tocreateandmaintain theperfectweight foryouas longasyouarealignedwithyourtrueself.Forinyourtrueselfiseverythingthatisgoodandperfectaboutyou.Bygettingbacktothetruthofwhoyoureallyare,therealyou,youwillgettoaplacewhereallyourproblemswithweightbegintodisappear.Onlythepoweroflovecanhelpyoufindyourtrueself.Youhavetounderstandlove,apowerthatisgreaterthanyourown.Infact,it’s greater than any addiction or eating disorder that you may have.Learningtolovewillallowyoutoovercomethepowerofhatebecausethetruthisthatunhealthyeatingisanactofself-hate.

The power of love is perfect, healthy, all-knowing, self-healing, andabundant.Incontrast,thepoweroffearisdestructive,chaotic,andlacking.Itexpressesitselfasanimpostor,causingyoutoactagainstyourtruenature.Youhavetogrowspirituallytounderstandthepowerofbothloveandfear.Bothofthemarealwayspresentandactive,butonewishesyouhealthandhappinessandtheotherwishesyoudeathanddestruction.

Self-love is essential to survival. There is no successful, authenticrelationshipwithotherswithoutself-love.Wecannotnurtureothersfromadrywell.Itisnotselfishorself-indulgent.Wehavetotakecareofourneedsfirst so we can give to others from our abundance. You will have to loveyourselfandloveyourbody.Whetheryoufeelfatoroverweight,youhaveto love your body now, unconditionally. If you can’t love your body now,then you can’t truly love yourself unconditionally. If you can’t love yourbodybecauseyoudon’tlikethewayitlooks,thenknowthatthereasonsyoubecame overweight were not all your fault. But now that you have newknowledgeabouthealthyeating, it’s time to forgiveyourself andothers soyoucan letgoof youroldbody andmove towardyour slimmer,healthierbody.

Whenyouunderstandthepoweroflove,youcanactuallylovefoodandmake it your friend rather than your enemy. Food nourishes and sustainsyou;itcementsyourrelationshipswithfamilymembersandfriends.Foodismeanttobeeatenandenjoyed...butinmoderation.Youarenotaslavetofood.Youeatwhenyouarehungry,butyoucanleavefoodaloneifyouarenot.

Theonlywaytoattainahealthyrelationshipwithfoodistolearntoloveitandensure that the foodyouput intoyourbody lovesyouback: it fuelsyou,nourishesyou,andsupportsyouroptimalhealthandvitality.Acandybardoesnotloveyou—it’sfullofsugarandprocessedchemicalsthatharmyour body.The people whomade it don’t love you, either—they are justtrying tomakemoney by selling you a product.Chemicals and processedfoods lead to poor health, sickness, food allergies, ailments, and otherdiseases,noneofwhichIwouldclassifyas“loving”conditions.So,ifyouarein a place where you still desire candy, that just means that you’re stillgrowingspirituallyandhavenotreachedyourhighest,trueself.Whenyoudo,youwon’tdesirefoodsthatareharmfultoyourhealth.

Foodsthatloveyouarethosethatcontributetoyourhealthandwellness,suchas fruits,nuts and seeds, andvegetables.Thesehealthy,natural foods

make your body stronger and able to fight illness and disease and havebeauty and vibrancy.Natural, healthy foodsmake your body strong, fightillness,restoreyourbody,producebeautifulskin,revitalizeyourmind,giveyouenergy,slowtheagingprocess,andwill tastesomuchbetterthanyoucanimagineonceyourtastebudshavebeenreprogrammed.Youhavetobedeliberate about findinghealthy foods because unhealthy foods are readilyavailableandeasilyaccessible.Butinsomeinstances,Ibetyouhavedrivenrightby the farmers’marketorhealth food store. It’s time tomakea stopthereandbegintochangeyourlife.

Don’tstressabouttryingtostopeatingunhealthyfoodsatthebeginningofyourjourney.Itisaprocessthatinvolvesbreakingyouraddictionstothemanyunhealthyfoodsyoueatandthinkyou“love”today.Justbeawareofexactlywhat you’re eating andknow that therewill come adaywhen youwillnolongerlovefoodsthatdon’tloveyou.

Forme, I overcamemy addiction to sugar, sweets, and junk food overtimebytakinggradualsteps.Insteadofeatingregularchocolatechipcookieswith refinedwhite sugar, I began to eat sugar-free cookies that containedartificialsweeteners.Althoughtheywerenotveryhealthy,duetoeitherthewhiteflour,transfats,orartificialsweetenerstheycontained,theydidhelpmebreakmyaddictiontowhiterefinedsugar.However,afewmonthslater,once I learned about the dangers of artificial sweeteners and trans fats, Istoppedeating sugar-freecookies aswell.Youwill find the rightapproachforhowyoutransitiontomorehealthyfoodsthatisrightforyou.

For some people, overeating is away to copewith painful feelings andemotions.Beingoverweightandovereatingtendstobearelationshipissue.Youhidebehindyourweightissues.Youhavebuiltawallaroundyourself,makingyouunavailabletonewfriendshipsandlove.

To begin loving your body and your true self, post the followingaffirmative statements on anote card and read themeverydaybefore youleaveforwork:

1. Iwill have a loving relationshipwith food. I know that food is a giftfromGodthatIamgratefulforbecauseitnourishesmybody.

2. I am thankful formy body and look forward to a slimmer, healthierbodyasIbecomemoreenlightenedabouthealthyeating.

3.IwillnotbeafraidtogetonthescalebecausethenumberthatIweighisn’tasimportantastheoverallhealthinessofmybody.Ahealthybody

isabeautifulbody.

4.Iwillnotbeashamedofmybody,foritisjustthehouseformyspiritualandmentalself;itdoesnotdefinemytrueself.

5.Iwill forgivemyselfandotherpeople.Nomorearguingandfighting,onlylettinggoofstresses,failures,anddisappointments.

To take your first step toward attaining self-love, you need to evaluateyour self-image. Your self-image comes from and is reflected by thethoughts and feelings you have formed and integrated throughout yourlifetime.Apoorself-imageleadstounsuccessful,self-defeatingbehaviorthatnegativelyaffectsyourrelationshipsandoverallhealth.Ifyoulackself-loveandtreatyourselfasunimportant,otherswillseeyouasunimportantaswell.Ifyoufeelyourselfunworthyofthetimeandeffortrequiredtoloseweight,thenitisunlikelythatyouwillgrowhealthierandhappier.

If you are constantly worrying about your weight and always havenegative thoughts and feelings that make you unhappy with yourself, it’stimetobreakoutofthatcycle.Ifyoucatchyourselfsayingnegativethingstoyourself or about yourself, stop and replace those thoughts with positiveones.Say thepositive thoughtout loud.Asanexample, ifyou’re thinking,“my stomach is so huge,” stop yourself and say, “I am excited about howbeautifulmybodywillbewhenIloseafewpounds.”Themoreyoupracticethismethod,themoreyoubegintochangeyourinnerlife.

Don’tallownegative thoughts to linger inyourmind.Bediligentaboutpushing negative thoughts out of yourmind and instantly replacing themwiththoughtsthatareencouragingorpositive.Don’tbewishy-washyaboutyourpositivestatements,either.Don’tsay,“Ihopetoloseweight”or“I’mtrying to lose thirtypounds.” Instead, say, “Iwill lose thirtypounds. Iwillhaveaslimmerbodythatmakesmefeelsexy.”You’renotplanning,wishing,or hoping—you are doing it! Thoughts and feelings have power that canhelporhurtyou.Changingyourthoughtschangesyourlife.

BewareofEmotionalEatingDoyoueatwhenyou’resad,hurt,orlonely?Emotionaleatingalmostalwaysleads to inappropriateeating.Withoutrealizing it,youmaybecaught inaviciouscycleof“livingtoeat,”not“eatingtolive.”Justthesameasadrugoralcoholaddict,youhavetomakesurethatyoudon’tusefoodtoescapeyour

problems. Food should be seen forwhat it is: fuel for the body to give itenergyandvitality.

An importantway to address emotional eating is to learn thedifferencebetween emotional hunger and physical hunger. This is absolutely key.Sometimes our relationship with food is an emotional one rather than aphysical one. Sometimes we eat to fill an emotional gap or some othernegative emotion.Butno food, cracker, cake, ice cream, or pie can satisfyemotionalhunger.

Emotionalhungercomesonsuddenly—Imusteatsomethingnow.Butyourarely feel satisfiedor full,andsoyou justkeepeatingandeatinguntil theentirebagofchipsorpintoficecreamisgone.Ifthehungercomesonafteranargumentoranegativeemotion,thenitisemotionalhunger.Youneedtolearntodealwiththeemotionsheadon.

Physicalhungercomesaboutgraduallyaboutevery three to fourhours.Watchtheclock.Ifyouateamealandwerefullonehouragoandthenfeelasuddenneedtoeatsomething,it’sprobablyemotionalhunger.

Dealing with your emotional issues will help you improve yourrelationship with food. To deal with your emotions, you must come tounderstandthatthebadthingsthathavehappenedinyourlifehaveprobablybeenfloatingaroundinyourmindforyears,andbecauseyoutrytosuppressthesefeelings,asmostofusdo,theyhaveneverbeenproperlyprocessed.

When we dwell on the sad events of our lives, they get etched in ourminds and stuck in our bodies, weighing us down emotionally.We mustprocesstheseexperiencesandletthemgo.Ifwedon’t,thenegativeemotionsbecometoxictoouremotionalandphysicalbody.Sadorpainfulexperiencesaremeanttoteachuslessonsweneededtolearnsothatwecouldgrowandmatureasaperson—theyarenotmeanttolingerforyearsandyears.

Justaswecangetridoftoxicwastesinthebody,wecangetridoftoxicemotions.Insteadofeatingtodistractourselvesfrombadfeelings,weneedtoprocessandeliminatethem—justlikethebodydoeswithfood:ittakesthenutrientsitneedsandexpelstherest.

Partofexpellingnegativeemotions involves forgiveness,ofyourselfandothers.AuthorsStephenKendrickandAlexKendrickdiscussforgivenessintheirbookTheLoveDareinthefollowingterms:

Forgivenessdoesn’t clear anyoneofblame. Itdoesn’t clear their recordwithGod. It just clearsYOUof having toworry about how to punishthem.Whenyouforgiveanotherperson,you’renotturningthemloose,

butturningthemovertoGod,whocanbecountedontodealwiththemHisway.You’resavingyourselfthetroubleofarguingandfighting.It’snotaboutwinningandlosinganymore.It’saboutLETTINGGO!

TipsforStayingMotivatedInordertoensuresuccessontheDHEMMSystem,youmaywanttofollowthesetipstostaymotivatedandcommitted.

Haveanattitudeofself-forgiveness.Youmustforgiveyourselfforthepoorand destructive eating habits you’ve had for so many years. You are likemany others in that you have been on the Standard American Diet.However, you cannot move forward in losing weight permanently andrestoring optimal health without self-forgiveness. Additionally, you mustalsoforgivefriends, family,andotherswhohavefedyouanunhealthydietovertheyears,astheyprobablydidn’tknowanybetteranddidthebesttheycould with what they knew at the time. You will sometimes make baddecisions intermsofwhatyoueat.Weall losecontrolandmakebadfoodchoices, but it is important to know thatonebaddecisiondoesn’thave toturn into twoor three.Thekey toweight loss and staying confident is todecreasethenumberofbaddecisionsyoumakeonadailybasis.

Make your health a priority. You must begin thinking differently. First,decide thatyourhealth isoneof the toppriorities inyour life.Know thatyour body is naturally thin. If you prepare your mind and absorb theknowledgeofferedtoyouinthisbook,youwillhaveallthepoweryouneedtobecomeyourbestselfandtransformyour life ineveryway.Even ifyouareabusymomorhigh-poweredcareerexecutive,knowthat todaybeginsthejourneytowardyourmostamazing,beautifulself.Itistimetotreatyourbodyasthegreatestgiftthatyouhave.Itistimetoshineasthepersonyouwerealwaysmeant tobe.Whenyouhaveahealthyandpositiveenergy inlife,amazingthingslikelove,joy,success,andwealthcomeyourway.Everyinteractionatwork,church,home,orinthestreetscanbesimplymagnetic.Gethealthy,loseweight,andwatchyourentirelifebegintochangeforthebetter.

Listtenreasonswhyyouwanttoloseweight.Giveseriousthoughttothislistandensurethateachreasonreflectsyourtruegoalsanddesiresandthatthelist is meaningful to you. The reasons should be highly personal and notmeant to please anyone but yourself. These become your personalmotivators.Readthemeveryday.Youmayevenwanttopostthematwork

or carry them in your purse orwallet on an index card. Youwill need toremindyourselfofthesemotivatorstokeepyourselffocused.

Visualizeyourgoals.Whatwillyourlifelooklikewhenyou’rethinnerandhealthier?Visualizeyourperfectbodyandgetcomfortablewith the idea itwillbeyoursby theendof thisprogram.Everything in life ismadeupofenergy, including your thoughts. Positive thoughts attract positive energy.Negative thoughts attract negative energy. What you think is what youbecome.Ifyouthinkofyourselfasslimandhealthy,youwillbegintomovein the direction of being thin and healthy. Don’t think about beingoverweight;thinkaboutbeingthin.Seeyourselfashavinganattractive,sexy,energeticbody.Allowyourthoughtstoworkwithyoureffortsofchangingyoureatinghabitssothatyouaccelerateyourprogress,havingeverythinginyourlifeworkingwithyou,notagainstyou.

Engage in positive self-talk. Thoughts and feelings turn into actions, andactionsintoreality.Remember,youarebeginninganewchapterinyourlife.Letmeencourageyourightnowtogetstartedwithyourjourney.Manyask,“Howdo I start?” or “Howdo I get there?”Well, it beginswith positiveself-talk. You want to stop thinking and saying negative things aboutyourself.Youarenotfat,lazy,ugly,orsick.Yourtrueselfisnaturallythin,beautiful, andhealthy. If youhavenegative thoughts about yourself, you’llattract negative people and outcomes in your life. If you say that you cannever loseweight,you’reexactlyright:youwon’t.Ifyousayyoucan,yoursubconscious mind believes that and begins to move your actions in thedirectionoflosingweight.

Don’tgetobsessedwithweighingyourselfeveryday.Don’tletyourbathroomscaleruinyourmotivation.Frequentweighingcanbeconfusing,sofocusonhow your clothes look and feel on your body. Scales are reliable over thelonghaulbutgiveyouinaccurateday-to-dayreads.Weightfluctuationscanbecausedbyhormonalchangesor fluid shifts andcan lead tounnecessarydisappointment.Itcanshowgainsorlossesthatarenottherebecausemostbasic scalescan’t tell thedifferencebetween fat,muscle, andwaterweight.Your weight also fluctuates by several pounds throughout the day, andweighing yourself toomuchwill onlybe confusing anddiscouraging.Planonweighingyourselfonlyonceaweekatthesametimeofdayandwearingthesameclothingornoclothing(nakedisbest).Focusonlosinginchesandonhowyoubegintofeel,notjustonpounds.Withthisprogram,youwillbedoinggreatthingsforyourbodyandhealth.Thenumberonthescalewill

takecareofitself.Behappywithlosingonetotwopoundsperweek.Ifyoudothisfortwomonths,youwillbedownbysixteenpounds.

Focusonlosingbodyfat,notjustweight.It’sfinetohaveaweightgoaltouseasaguideline,butalsofocusonmeasuringandmonitoringoverallbodyfatas a percentage of overall weight. This will ensure that you lose fat, notmuscle.Healthfulbody-fatpercentagesformenbeginatabout8percent,22percentforwomen.Thesepercentageswillkeepyouinahealthy,safezonethatwillloweryourriskfordisease.Ifyouonlyhavearegularscaleandwantto get detailed body-fatmeasurements, you can invest in a home body-fatscale.Adecentonewillcostyouabout$100to$200.IownonebyTanitathatmeasuresweight,body-fatpercentages,andmusclemassandhelpsmeget thebestpictureofmyoverallhealth.Onceyoubegin tomeasureyourbody fat, youwill be able to track the lossof the thingyou reallywant tolose.

Takeapicture!Lookingatbeforeandafterpicturesofyournewbodycanbe highly motivating. Of course, you’ll be getting comments andcomplimentsfromfriends,family,andcoworkers,butnothingisasspecialasseeingwithyourveryowneyesyournewhealthy,beautifulbody.Healthisimportant,butIunderstandyourneedtoimproveyourphysicalappearanceaswell.Sogetout thecameraand takephotosasyouprogressalongyourweight-lossjourney.

Thereasonsomepeoplelookandfeelbetterthanothersisthattheyworkat it.Whydo you think celebrities look so fabulous despite their age? It’sbecause they are constantly thinking about their appearance. Theirlivelihooddependsuponhowgoodtheylook.However,anyonecancommitto looking fabulous all the time. You can make the choice to eat whole,healthyfoodsinsteadofjunkfoods,stayactive,drinklotsofwater,andgetplentyofrestandrelaxation.Yes,ittakesmoreworkanddisciplinetolookgreatasyouage,butyouwillreapthebenefitsofbeingyourbest,beautifulself.

PART5

BonusMaterials

CHAPTERNINETEEN

Jump-StartYourWeightLossWiththe10-DayGreenSmoothieCleanse

Ifyouaretryingtoloseweight,youwillbepleasantlysurprisedtolearnthatgreen smoothies are an excellent way to jump-start your weight loss.Thousands have successfully completed the 10-Day Green SmoothieCleanse that I designed and have written at length about under separatecovertobeginalifelongjourneytowardgettingslimandhealthy.

Infact,greensmoothiesareoneoftheeasiestwaystoloseweightbecauseyoucanget theessentialnutrients inoneglasswithout theemptycalories.Greensmoothiesarelowincaloriesandhighinnutrients,whichmeansyoucan eat them in abundance without fear of gaining weight. They arenutritionally sound in that they contain a good balance of protein/aminoacids, good carbs, and healthy fats. Green smoothies are loaded withbeneficial vitamins, minerals, antioxidants, anti-inflammatory substances,phytonutrients,andmore.Theyalsohaveahighfibercontentthatwillhelpyoustayfullandreducecravings.Thesweettasteofthefruitinthesmoothieoffsets the taste of the greens, making for a tasty and filling meal thatsupportsyourweight-lossefforts.

Forthosewhowanttolookandfeelyounger,knowthatonceyoueatinamanner that keeps your cells clean and healthy, you will begin to lookradiant,despiteyourage.Whenyoustartdrinkinggreensmoothies,oneofthe first places where you’ll see changes is in the quality of your skin.Healthy eating and living will remove years from your face, eliminatewrinkles, fade age spots, and give you a “second youth.” Your skin willbecomesupple,andacnewillclearup.Youreyeswillbecomebrighterandbegin to sparkle. The dark circles and puffiness will diminish as will anyyellownessinthewhitesofyoureyes.Ontheinsideofyourbody,yourcellswill become rejuvenated as well, causing your organs to function moreefficiently.

One surprising benefit of green smoothies is how much they improvedigestion. Today’s Standard American Diet (SAD) has created numerousdigestive issues such as heartburn, acid reflux, colitis,Crohn’s disease, andirritable bowel syndrome (IBS), just to name a few. The root of mostdigestive issues is low production of hydrochloric acid in the stomach. Ifenoughstomachacidisn’tproducedduringdigestion,muchofthefoodweeat goes through the digestive tract largely undigested, creating gas,bloating,andotherdigestivedisturbances.Onceundigested foodbuildsupas plaque on the intestinal lining, it sets the stage for disease. Processedfoods,excessiveglutenandproteins,friedfoods,andotherunhealthyfatsarethe main causes behind these digestive issues. Since green smoothies arethoroughlyblended, themajorityof theworkyourdigestive systemwouldnormallyneedtodoisalreadydone.Yourbodycanthenmoreeasilyextractthenutrientsneededforoptimumhealth.

HowGreenSmoothiesDetoxtheBodyGreen smoothies do a great job helping us detoxify the body. Greensmoothies are filled with chlorophyll, which is similar in structure to thehemoglobin in human blood. So drinking green smoothies is much likereceivingacleansingbloodtransfusion.

Therealityisthatyoucanassistthebodyindetoxifyingandeliminatingtoxins that cause weight gain and harm your health. You can and shoulddetoxifyandcleansethebodyifyouwanttolivebetterandlivelonger.Afteryour body utilizes nutrients from the food you eat, itmust dispose of theunusedfoodparticlesandwasteproducedbythedigestiveprocess.Withoutproper and complete elimination, undigested food can back up and leavetoxinsandwaste inyourbody.Butthankstogreensmoothies,youcangetthe fiber you need to cleanse your body, tone your digestive system, andeliminatetoxins.

Therearemanyfactorsthatcontributetoweightgain,andtheonethatismost overlooked by traditional diets is toxic overload. More simply put,people often have difficulty losing weight because their bodies are full oftoxins.Themoretoxinsyoutake inorgetexposedtoeveryday, themoretoxinsyoustoreasfatcellsinthebody.Toxinsstoredinfatcellsaredifficulttogetridofthroughdietingalone.Youmustfirstdetoxifythebody.Whenthe body is overloadedwith toxins, it transfers energy away from burningcalories toworkingharder to detoxify the body. In otherwords, the body

does not have the energy to burn calories. However, when the body isefficientlygettingridoftoxins,theenergycanbeusedtoburnfat.

The following symptoms indicate the presence of excess toxins in thebody: bloating, constipation, indigestion, low energy, fatigue/brain fog,depression, weight gain, chronic pain, infections, allergies, headaches, andgut/digestionproblems.

It is imperative thatyoudetoxify thebodytobreaktheaddictionto thefoodsthatmakeyouoverweightandunhealthyinorderto loseweightandkeepitoff.Themethodofdietingthatinvolvesresistingfoodsforaperiodoftimeandthenreturningtooldeatinghabitswillalwayscausetheweighttoreturn.Therefore, thegoal is tobreak theaddictionto foods thatcauseyoutobeoverweightsoyounolongerdesireorcravethemanymore.Greensmoothies do a great job of reducing cravings and breaking addictions tounhealthyfoods.

Another reason traditional diets so often don’t work is that they don’taddress the toxic waste in the body. Simply counting calories does notdetoxify and cleanse the body. Weight loss won’t be permanent if yourbody’s systems are sluggish or impacted with wastematter or suffer fromtoxicoverloadorifyourorgansarenotfunctioningatpeakperformance.Inthe DHEMM System, we ensure that you first rid your body of toxins,sludge,andexcesswastetoensurethatitcanbestutilizeandmetabolizethefoodyoueat.

AGreenSmoothieRecipetoBeginYourWeight-LossJourneyTohelpyouexperiencehowsimpleitistomakegreensmoothies,hereisagreat recipe to try.Preparation time is fiveminutesor less, andcleanup isquickandeasy,too.

PeachyPineapple:-3handfulsspinach-2cupswater-2cupspineapple-2cupspeaches-2packetsstevia-

2tablespoonsgroundflaxseedDirections:

Placetheleafygreensandwaterinablenderandblenduntilthemixtureisagreenjuice-likeconsistency.Stoptheblenderandaddtheremainingingredients.Blenduntilcreamy.

CHAPTERTWENTY

SuccessStories

Here are a few success stories from people who completed the 10-DayGreenSmoothieCleanse.

MarlaWilsonLost110Pounds!“Haveyoueverhadatimeinyourlifewhenyoucouldn’tseeareasontogetupandout?Ihave.Itwasn’tbecauseofillnessordepression,itwasmainlybecause I didn’t have the motivation. Yes, I’m a mother, wife, businessowner,housekeeper,nurse...thelistgoesonandon.Therehavebeenpilesandpilesof stressdroppedonme, someofwhich Ihaveplacedonmyselfneedlessly.With this stress camepoor timemanagement.As the timewastiedup,sowasthemealpreparation.Ihadgottentoapointwhereiframennoodlesandbutterworked, that’swhat the familygot.Salad?What?Thattakes too long. Well, forget fruits because they go bad too quickly. Weneededsomethingthatwouldstayinthefridgeforweeksonendandnotgobad . . .hotdogs,bologna,Velveeta,Hawaiianbreadchips—oh,anddon’tforgetthesoda!

“Thishadgoneonfordecades,andheavinesscameuponme.Sure,Itrieddifferentdietandexerciseplanstoloseweight,andIwouldbesuccessfulforawhile.Thenyetanotherstresswouldjumponmyback,andIwouldputofftheplan...forjustalittlewhile.Iwasnotabletowalkforalongtimeordistancebecausemyfeetandbackhurt.Ihadn’tsleptafullnightinsixteenyears.SleepinghadbecomemoredifficultrecentlybecauseIwouldwakeupatallhourstothenumbnessandburninginmyhands.

“Fast-forward:Iamtired,menopauseissettingin,andItrytoworkoutbutamsolethargic.Iseedoctorswhotellmejusttoliftweights.Really?IstartedworkingoutinNovemberandthingswereokay.Iwouldgetonthestationarybikeforonetotwohours(oh,didIsayIwassupplementingwithcaffeinetostayup?)andliftweights.Icutwaydownoneating...Iknow,Iknow,justtoseethescalegodown.Ineightweeks’time,Ihadlostonly8pounds.Sadness.

“Then, my friend shared a post about this Green Cleanse. ‘Hmm,’ Ithought,‘ThislooksinterestingandIneedthis.’Ijumpedin.Sincethatfirstsmoothie—andIdomeanfirst—Ihavefeltenergized.Ihavesleptnearlythewhole night away.Thenumbing, burning sensation inmyhands is nearlygone, and I even park great distances away to walk to buildings—let theother folks have the ‘good’ spots.Myweight today is 23 pounds less than

when I began this journey twelve days ago.Darn, I can pullmy pants offwithout unzipping them! LOL!Talk about joy! I can take the stairs withgreatereaseandhaveplayednotonlywithmyyoungsonbutalsowithourdog.I’mabletoworkoutinthemorning,haveafulldayatwork,cook,andcleanwithoutsayingthatdreaded‘I’msotired’likeIusedto.ItseemedtobetheonlyexcuseIhadinmyvocabulary,butnomore!Thisisallbecauseof the blessed and highly favored JJ Smith and her remarkable 10-DayGreenSmoothieCleanse.”

Marla’sAddendum

“ThatfirsttestimonywaswrittenonJanuary16.Sincethen,Ihavelost87morepounds.Myhair,skin,andnailsareinthebestshapetheyhavebeeninyears.Ihavedroppedfromasize22/24toan8/10.Whohaseverheardofhavingenergytospare?Well, that’sme!Marlahadgonemissing inactionforovertwentyyears,butnolonger.Ismileandlaughfreelynow.Thereisstillawaystogoonthisjourney,butIwillgetthere.Ifeelsoblessedtohavebeengiven thispreciousgift.Thiscleanse isamega life-changer.Myonlyhope is that anyone who is searching gets introduced to this healthylifestyle.”

PamelaBookerLost65Pounds!“I started the full cleanse in February, for ten days, and then began tomodify.Aftersixmonths,Ihavelost58pounds.ThishasbecomeahealthylifestyleIplantocontinuefromnowon.Firstandforemost,IthankGodforgiving me the strength and perseverance to go through this journey; JJSmithforherknowledgeandwisdomforintroducingthisGreenSmoothieCleanse(GSC)tous;andtomypersonalsupportersandgroupofwomenIlovesodearlyandthewholeGSCfamily.I’msoproudtobeapartofsuchapowerfulandhealthymovement...Iwillcontinuethisjourney,notjustfortheweightloss—that’sabonusinitself—butbecauseithasdefinitelyhelpedme:mentally (onceagainbelievingIcandoanythingIputmyminduptodoing),physically(noachesorpainsduringorafterworkouts,anincreaseinenergy all day long, noticeably healthy skin and hair), and spiritually (areminder to be steadfast and immovable and can do all things throughChrist,whostrengthensme)!”

RashwandaMixonLost46PoundsandBecameaHealthyBMIandWeightthatAllowedHertoDonateaKidneytoHerDad!“Abriefbackgroundonmyhealth:Ihadanunexplainedweightgainof60poundsinlessthansixmonthsabouttenyearsago.Afterseveraltestsweredone,itwasdiscoveredthatIhadPCOS(polycysticovarysyndrome).Withthe weight gain, I then developed high blood pressure and sleep apnea.HavingPCOS,alongwithahistoryofdiabetesonbothsidesofthefamily,tripled my odds of developing diabetes. Ever since being diagnosed withPCOS, I was told it would be difficult to lose weight. It was somewhatdrilledintomyhead.AndIbegantousethatasmycrutch.Iwasoneverydietandmedicationpossible to loseweightbutwasneversuccessful in thelong term. I think reality began to hit home when my father’s kidney

function began to dwindle and ultimately failed. And he had to rely ondialysisthreetimesaweek.

“I startedmyGreenSmoothieCleanse (GSC) journeyonJanuary27at184poundsaftermyfriendrecommendedit.IwasalittleapprehensivesinceI was such a picky eater and never was too fond of eating greens. Aftercompletingmyfirstcleanse,Ilost13poundsandgainedsomuchenergy.Iwasdefinitelyabeliever!I’vebeenonthisjourneynowforsevenandahalfmonths,andsofarI’velostcloseto46poundsandamcurrentlyasize4.Iameating cleanmealsdaily andwalk at least 3miles aday.Also, I amnolonger on blood pressuremedicine and no longer need theCPAP formysleepapnea.

“The biggest reward of this new lifestyle is that I amnow at a healthyBMIandweightwhereIcandonateakidneytomydad.Iwastoldthatmylabs show thatwe are amatch, and nextweek Iwill go through extensivetestingtoseeifI’llbefitphysicallyforthetransplant.JJandtheFacebook

groupmembershavebeeninmycornersinceDayOne,andIthankhersoverymuchforprovidingmewiththetoolstotakebackmyhealthandlife.”

ChelseaKimbroughLost45Pounds!“WhenIgotpregnant,Iuseditasanexcusetoeatanythingandeverythinginsight,becauseIwasconvincedtheweightwouldjustfallrightoffaftermysonwasborn.Consequently,Igainedover50pounds.NinemonthsafterhisbirthinFebruary,Iwasonlydown15poundsfromthedaythatIdeliveredhim.MybackandanklesachedwiththeexcessweightIwascarryingaround.Myskinwasalwaysoilyandbreakingoutinacne.MyhairwasfallingoutinclumpseverytimeIshoweredorbrushedit.Ifeltanxiousandworriedanddistracted.Worstofall, Ihated thewayI felt inmyownskin. Inever feltcomfortable, and I wore girdles and baggy clothes to try and hide myprotrudingstomach.ThesadnessanddepressionthatIfeltfueledmetoseekcomfortinfood.Friedfood.Pizza.Cheese.Bread.Beer.AndsoIwascaughtinthisviciouscycle.Ispenthoursaweekonlineresearchingvarious‘quickweightloss’productsandspentcountlessamountsofmoneyongirdles,pills,‘fat burners,’ shakes,wraps,workoutDVDs, and even hypnosisCDs.Andnothing worked. In one final attempt, I typed in ‘weight loss’ onAmazon.com and found JJ’s book. I read review after review of peopleprovidingtestimonytotheamazingresultstheyreceived.IorderedthebookandstartedthefollowingMonday.

“The first few days were rough without coffee, bread, and late-nightsweet snacks. Iwas grumpy,hadbadheadaches, and everything felt fuzzy.ButIjustkeptpushingthrough.WhenIhadafoodcravingthatcouldn’tbesatiatedbytheapprovedsnacks,IwouldhopontheFacebooksupportpageand read the testimonies. Reading these stories would reignite mydetermination and confidence in completing the Cleanse. I kept pushingthroughandfinallymadeittoDay10.Forthefirsttimeinaverylongtime,I felt proud ofmyself. I had stuck with it for ten days. I didn’t ‘buy’ thesuccesssomewhere.Ididn’ttakesome‘magicpill.’Ididn’tpaysomeonetodoitforme.Ididitmyself.Allme.

“IhoppedonthescalethemorningofDay10andsawthatIhadlostanincredible 8 pounds!My skin looked clear and bright.My stomach didn’tstickoutasfar.Ihadsomuchmoreenergy.Mymentalclarityandfocusatwork were profound. I can’t remember the last time I felt so good! Thisjump start on weight loss was just the thing I needed to continue myjourney. Ihave sincedone four fullcleanses, stuckclosely to themodified,andtakenuprunningagain—somethingI lovedtodoyearsandyearsago.I’ve lost a total of 45 pounds on the cleanse now, and I am not stoppinganytimesoon!”

ReginaGardinLost78PoundsandCameOffHerBloodPressureMedicine!“Well,JJSmith,ItearupeverytimeItellthisstory.Thiscleansehasbeenmorethanadiettome.Ithastotallychangedmylife.Beforethecleanse,Ispenteverydayinpain,onseveralmedicinesforseveraldiseasesallcausedbyobesity...fibromyalgia,PCOS,psoriaticarthritis,highcholesterol,highbloodpressure,andlipodermatosclerosis.

“Everyyear,Imadethatsameresolution:‘ThisyearIwillloseweightandgethealthy.’Needlesstosay, itwasalwaysshort-lived,andIstartedeatingunhealthy with a vengeance. I ate what I wanted, when I wanted, and inwhateveramountIwanted.Iwastotallyandutterlyfrustratedwithmyself.IwasoutofcontrolandIdidnotknowhowtostopit.AsIcontinuedtoswelllikeaballoon,upto301poundsatonepoint,IdecidedwithinmyselfthatIwouldalwaysbethiswayandImightaswellbeawell-dressedfatgirl,whokeptmyhairandnailsdone...thatwasthebestIcoulddo.Ihadtriedsomany different weight-loss plans, would lose a few pounds, but nothingsignificant. I was unhappy, miserable, and losing myself within myself. Iworeafakesmile...myself-confidencewasnonexistent.However,Iplayedthepartofthefunnygirlwhoappearedtohaveitalltogether.

“TheverydaythatIreceivedmyChristmasgiftfromyouwasthedayIgotmy life back.This cleansewas the best present I ever received. I readevery linemultiple times.Iwenttothestore,andpurchasedmyitemsandstartedinJanuary.Iwasnotperfecteveryday;however,Iwaspersistentanddetermined. After ten days, I had lost over 11 pounds and looked like adifferent person! I was sleeping good, aches and pains had all butdisappeared, and I could thinkclearly! Iwenton themodifiedversionandcontinuedtoloseweight.Aftergoingtothedoctors,myrheumatologistdidnotrecognizemeandmyPCPtoldmetotakeonlyhalfthebloodpressuremedicineandthatifmybloodpressurecontinuedtoregisterinthenormalrange,Icouldcomeoffofthemtotally!Myskinissilkysmooth,Idon’thavedarkspotsonmyskin,andeveryonesaysIamglowing!Mydigestivesystemisregulated,andthiscleanseisdoingformewhatyearsofmedicationformydigestivesystemcouldnotdo.Iamnolongerprediabetic,myfeetandlegsdonotswell,andbestofallIfeelbetterthanIdidwhenIwastwenty-five!

“IdonoteatnordoIhavethedesireforhigh-carb,fried,orsweetfoods.If I am in a situationwhere Idonothavemy smoothie, Ihave learned tochooseahealthyalternative.IdrinkmorewaterthanIhaveeverinmylife.Ihave learned to eat to live and not live to eat. Food no longer controlsme...I’mrunningthis!Myrelationshipwithmyhusbandhaschangedforthebetter,ofcourse!Heisveryproudofmyaccomplishment,andhe’sevendrinkingsmoothieshimself.Iamincorporatingexerciseintomynewhealthyhabits and have been taking nutritional supplements to balance out myestrogendominance thatwasdiagnosedbymyphysician. Ihave lostabout78pounds andno longerhave to takebloodpressuremedication. I am sopleasedwithmyself...withtherealme.Ican’tgobacktothatwayoflife.Iwon’tgobacktothatunhealthywayofeating—itwasa livinghell forme,andthereisnothinginthathellthatIwantorneed!WhowouldhaveeverbelievedthatIwouldfindnewlifeinafewgreensandsomefruit?”

AngelaWatkinsLostCloseto100Pounds!“Completingthe10-DayGreenSmoothieCleanseatallismysuccessstory.Having completed the process to date at least five times is just continuedcelebration.Ihaveremovedyetanotherlimitationinmyquesttobehealthy.Iwill say, Iwas only able to evenparticipate in the cleanse because of thesuccess I had in improving my health because of JJ’s DHEMM Systemoutlinedinthisbook.

“Ihavelivedthroughthreebloodclots.In2001,Idevelopedadeepveinthrombosis(DVT)thatwentfromtheleftankletojustabovethekneeaftermyACLblew.Afewweekslater,Idevelopedapulmonaryembolism(bloodclotinthelung).Later,in2010,Idevelopedanotherclotintheleftknee.IwastoldIwouldbeonbloodthinnersfortherestofmylife.

“InFebruary,Ihadendovenouslasertherapy(EVLT)onbothlegs—thesurgeries twoweeks apart.The procedure improved the circulation inmylegs and ensured toxinswere effectively removed frommybody.After theprocesstestswereorderedtoconfirmifIcouldcomeoffmybloodthinnermedications,IwasdiagnosedwithanS-deficiency,meaningthatIampronetoclottingandwouldneedsomethingtooffset that fortherestofmylife.Green leafy vegetables are high in vitamin K, which supports clotting.Havingbeenonbloodthinnersformorethantenyears,IwasalreadyusedtowatchingtheamountofvitaminKIconsumed—toomuchwouldnegatethemeds; too little and I increase the chance of bleeding toomuch fromevenasimplecut.

“I spent March just trying to increase my walking distance withoutgettingtoofatigued.Ihadalreadystartingusingflaxseedoilsupplements.IreadtheingredientsassociatedwithPlavixanddecidedIwasn’ttakingit—Iwaseitherallergicorintoleranttomostoftheingredients.

“ByMay,Ifinallysawa100-poundloss!Eventually,Istartedworkingtotrainformy5KinAugustformybirthday.InSeptemberofthesameyear,Ihadmysecondmeniscussurgeryduetoinjurywhiletraining.SoIspenttheremainingmonths of September andOctober and evenpart ofNovemberregainingthefullmobilityofmyleftkneetobeabletowalkandtakestairsconsistently.Again,myACL is totally blown inmy left knee—that’swhatactuallyledtomyclottingconditioninthefirstplace.

“So, inDecember,when I heard about theGreen SmoothieCleanse, Ithought, ‘Well, I’ll justcheerpeopleon.’ButonceIreadthe ingredientsIthought I could possibly try it. I knew there were plenty of toxins thatneededtoberemovedfromthethreesurgeries;plustheweightfrombeingimmobile andnot as active. I tried to researchhowmuch flaxseed Imightneedtotakeforweeks.Ifinallyfoundapagethatshedsomeinsight.ButIalso realized there was no perfect formula—there isn’t one that exists forprescribing Coumadin, so there definitely wasn’t one in existence forflaxseed.

“IrampedupinDecemberandJanuary,doingatleastonesmoothieadayand increasingmy flaxseed supplements aswell as the amount used in thesmoothie.Itooktherecipestomydoctorandaskedpermissiontodothefullcleanse.Shebasicallysaid,‘Becauseofthesuccessyou’vealreadyexperiencedfollowing JJ’s advice, you havemy permission to do theGreen SmoothieCleanse—justbecarefulwithamountofvitaminE.’

“My first round was in February after the Super Bowl. I watched my‘tells’—warmankle, tightcalf,anydifficultybreathing.Ifonelegwasatadwarmerthantheotherleg,Itooksomemoreflaxseedandelevatedmyleg.IevencreatedaDay11poemtocelebrate.IknowwhatI triedwasrisky.Itcouldhaveeasilybeenasad,orshallIsay,shortstory.Lifeisaboutabitofrisk—even surgeries are risky, and I’d alreadyhad three theprevious year.ThiswasjustanotherrisktoseehowIcouldimprovemyhealth.Anditpaidoff.

“Inadditiontosheddinganother13poundsfromDecembertoFebruary,I got rid of inches, and to date I have lost close to 100 pounds on JJ’sDHEMMSystemandGreenSmoothieCleanse.Sincethen,I’vecompleted

five rounds, and I’m focusing on addressingmy hormones. I have a waistnow,witharealindention.BeforeIwentoutward(fat);thenIwentstraightup and down; now I actually have an indention. I’ve continued to needsmaller bras; my neck has gotten leaner and so has my face. My skin isbrighter,smoother,andclearer.Spotsonmyfacearedisappearingbecauseofthebalancingofthehormones.

“Quite frankly—no risk, no reward. I have been blessed abundantly bytakingarisk.I trulyhavenomore limitations.Mycirculation isevenmoreimproved.My energy is through the roof. I bound up the stairs. I enjoyZumbaagain.Iamabletoparticipateinthenine-weekabchallengewiththeuseofproteinpowder.Mytrainerisgoingtodothecleanse(Igothimthebook).Once I finish addressing thebelly fat—which is going away—Iwillcontinuetomaintainthishealthystyleoflife.”

TamekaTaftLost120PoundsandReceivedHerLifeBack!“IstartedthisamazingjourneyinAprilafterwatchingfromthesidelinesforabout twoweeks.Duringthose twoweeksImadeupmymindthatGreenSmoothieCleansewas it forme.Isaid itwasthechangeIwas lookingforandinformedmyfamilyof thenewlifestyleIwasabouttoembrace!I’mathirty-year-oldwomanwithpolycysticovarysyndrome(PCOS),ahormonalimbalance that causes weight gain despite dieting and exercise. I was 300pounds but was blessed not to have any other major health issues.Congestiveheartfailure,highbloodpressure,anddiabeteshavecompletelytakenatollonmyfamily,andthat’sallIcouldseehappeningtomeaswell.

“Day4intotheGreenSmoothiefullCleanse,Istartedmycycleforthefirst time on my own in over ten years! PCOS had caused me to haveirregular cycles. I would normally go a year or so without my cycle.Medicationsthatthedoctorsprescribeddidn’tevenwork.Ihadalmostgiven

uphopeforasecondchildsinceIwasn’tabletoovulateduetomyirregularcycles.FourmonthsoflivingtheGSClife,mybodyhasregulateditself.I’vehadacycleeverymonthsinceIstarted!

“Myrelationshipwithfoodhascompletelychanged!Carbsweremymainaddiction!Iwouldhavedinnerwithtwocarbsandnovegetables.However,124dayslater,Ihaven’ttouchedacarb.Ilookatallfoodlabelsandrefusetoeat any of the processed foods I used to eat. I haven’t had any redmeat,sweets,refinedfoods,saturatedfoods,whitesugar,tablesalt,oranytypeofartificialsweetenersinceIstartedthisamazingjourney!JJSmithandthe10-DayGreen SmoothieCleanse have completely changed and savedmy lifeforever!

“I sit back and think of all the years I was upset, depressed, and self-conscious.Iwas insomuchpainfrommyloose ligaments inbothknees.Iwouldn’thaveanyenergyduringtheday.Isufferedbadlyfrominsomnia.IevenresentedmymomfortalkingmeoutofthebypasssurgerythatIwasapprovedfor.Hardestofall,Iwasunabletohaveanymorechildrenbecausedoctors couldn’t balance my hormones. JJ Smith and her 10-Day GreenSmoothieCleansebookhavegivenmeachanceathavinganotherchild.Myinsomniamedicationhasbeendiscontinued.Ihaven’tbeendownduetomykneesbeinginsomuchpainorgivingoutonme.Myenergyisamazing—Ihaven’tneededthedailynapIhadbecomesousedto.I’mnowgrateful tomymotherfortalkingmeoutofthebypasssurgery.I’monanaturalhigh,andlifeissoamazing.”

LisaBernardLost50Pounds!“IstartedonFebruary10andfinishedthe10-daycleanseonFebruary19.Ididthemodifiedcleansethewholetime.Duringthecleanse,Ilostatotalof12pounds.Butthatwasn’ttheonlybenefit.Iusedtobedraggingmyselfoutofbedat6:30everymorning.NowIamupat4:30,noalarm,wideawake.Idon’tdozeoffatworkduringtheday.Myskinisclearer.IhavemoreenergythanIknowwhattodowith.Iusedtotakecaffeinesupplementstomakeitthrough the day. I have discovered that I love certain foods I never atebefore.AndIhavecreatedanewhealthylifestylethatIwillcontinuetolive.

“Before thecleanse, Iwas lost. I amanaerobics instructor andwas stillgaining weight. I now realize how toxic my body was! Once the detoxstarted,thefatjustmeltedoff.Ilookatmybeforeandafterandamsimplyamazed.ThisisthebestthingIcouldhavedoneformyself.Iamcontinuingtolose.TodateIhavelostatotalof50pounds!Ihaveevengottenmyolderdaughtertodrinkthesmoothies,too!The10-DayGreenSmoothieCleansehastrulybeenalife-changingthingforme.Mycravingsforrefinedcarbsaregone! You are talking to a few-times-a-week donuts-and-pizza eater. Fastfoodwasmymiddlename.

“Ican’twaittoseewherethisnewlifestyleleadsme!Ialsolovethefactthatmysuccesswiththecleansehasinspiredotherstodoit,too!”

DorisCarlsonWentfromaSize14toaSize6andLost40Pounds!“Just likemanyothers, Ihave struggledwithmyweight allmy life.TherewasnotatimeIcanrememberthatIwasnotonadiet.Abouttwentyyearsago, I started to have issues with my back, and after many procedures,

physical therapy, and surgeries, Ihad a spinal fusion.Unfortunately, IhadcomplicationsandIbecameunabletoworkanymore.Theweightstartedtocreep up on me, and I did my best to keep it under control, but it wasdifficultnowthatIwasunabletodothemanyphysicalthingsIusedtobeabletodo.

“Fast-forward toAugust. Iwasonmyway toawake for the fatherofachildhoodfriend,whenIwasrear-endedonthehighwaybyatextingdriver.The forceof the impact sentmyupperback intospasmandruptured fourdiscsinmyneck.Inconstantpainandnowdepressed,myweightballoonedtoanall-timehigh.InJanuary,mydoctordiagnosedmewithprediabetes.Iwas frightened, and although she gaveme a detailed diet plan to helpmelosetheweightIsodesperatelyneededtolose,Icouldnotstickwithit.Thecravings I had for sugar, salt, and carbs were overwhelming, and I failedmiserablyateveryturntolosetheweight.

“Then,onedayinMarch,adearfriendwhohadbeenthereformeandhelpedmewhenmy faithwaswavering, posted that she and her husbandwere about to do a Green Smoothie Cleanse. Intrigued, I contacted her

aboutit,boughtthebookthatsameday,shoppedthatnight,andstartedmyfirstcleansetheverynextmorning.IfeltthatGodhadgivenmethispathtofollow,andIwasgoingtogiveitmyall!

“UsingthetoolsJJSmithgaveme,Iembarkedonajourneyofrenewedhealth,weightloss,andhappinessIhadnotexperiencedinyears.Witheverypassingday,Ifeltbetter,mydepressionlifted,myskinclearedup,andIsleptbetter.Thenext timeIhadmybloodworkdone,mydoctor informedmethatmyprediabeteswasnonexistent.Iwentfromatightsize14toasize6pants,andlost40pounds.Infiveshortmonths,Igotmyhealthandmyfoxyback.

“Iwillalwayshavechronicpain,backissues,andlimitationsonwhatIcandophysically,butIamnolongeraslavetomysugar,salt,andcarbcravings.Inowhavethetoolstogivemybodywhatitneeds,soIcanbethehealthiestversionofmepossible.”

MelodeeFreeman-TroyLost50Pounds!“For years, I had struggled with my weight and recurrent urinary tractinfections, but otherwise I considered myself fairly healthy. During mysecond pregnancy, I suffered with sciatica. After I delivered the baby, theeverydayexcruciatingpainsubsided,butmybackbegantohurtwithadullache thatworsened if I stood for long periods of time or if I did a lot ofbending.Mydoctorsaiditwasstillsciatica,butIrefusedtotakepainkillersbecause I justdon’t likebeingdependentonmedicine. Ididn’thavebloodpressure,heart,orcholesterolproblems,ordiabetes.Ihadtriedalotofstufftoloseweight—pills,shakes,faddiets;younameit,I’vetriedit.Sometimes,IwassuccessfulandwouldloseafewpoundsonlytogainthembackonceIquit. I can’t say that my weight has ever been linked to my self-esteem,because I’m pretty confident in who I am no matter what size I am.However,Iwasanemotionaleater.Stresstomeequaledfood!Andlet’sjustsay,Iamstressedalot.Muchofitismyownfault.Iamagiver,soitishardfor me to tell people no, even when it’s at the expense of me resting ortakingcareofmyownresponsibilities.

“Everyweek Iwould say that Iwas going to start theGreenSmoothieCleansebutwouldn’t.OnFriday,February28, Imadeupmymind that IwasgoingtostartonMonday,March3.ItookmybeforepicturesandwhenI looked at them, OMGreen! My stomach looked like I was six monthspregnant!Iwasupsetwithmyselfforlookinglikethat!ThatSundaynight,IreadthebookagainandmademysmoothiesforDay1.IfiguredDays1–3would be easily doable because it was our three days of consecration atchurch and I normally fast anyway. On the night of Day 1, our churchmissionarycalledandtoldmeIwouldbeontheprogramtospeakSunday.Oh, Lord! Stress! I wanted food! Somehow, instead of eating, I prayed.While it wasn’t hard to stick with the smoothies on Days 1–3, I hadheadaches,Iwasseverelyfatigued,andonDay3,IactedlikeIwasthedevil’sniece!

“Aboutsixdaysintothegreensmoothielife,InoticedthatmybackpainhadlessenedquitetremendouslyandIhadenergylikeI’veneverhadbefore.

OnDay8,IpostedapicofmeonFebruary28andapicofmeonMarch10.The results that I experiencedwere phenomenal.On that very day,morethanfiftypeoplecontactedmeabouthowthechangesinmylooksinspiredthemtoeithergetthebookorstartthecleanse.

“Butthebiggestchangeformeduringmyfirst10-daycleansewaswhathappened on the inside. I foundoutwho I really am! I’mblack, beautiful,intelligent, and real, and I have a right to livemy best, healthy life.As oftoday,atleasttwohundredpeoplethatIknowhaveseenmyresultsandthechangesinmyskinandmyoverallbeingandhavedecidedthattheywanttobeaboutthis life, too.Iamcurrentlydown50pounds,IhavenothadanyurinarytractinfectionssinceFebruary,mywhitebloodcellcountisnormalforthefirsttimeinyears.Ifeelgood,Ilookgood,andIamgood!The10-DayGreenSmoothieCleansehaschangedmywholelife!”

Cinderella(Cenders)BaileyLost35PoundsandIsinRemissionfromCrohn’s/Colitis!“After the 10-DayGreen SmoothieCleanse, I have energy off the charts,clear skin, clarity, andoverall euphoria. I haveCrohn’s/colitis andused totaketenpillsaday.IwouldwakeupwithabdominalpainorcrampssobadIwouldbedoubledover.WhenIwas firstdiagnosedwithCrohn’s/colitis, Iwashospitalized for tendays—fiveofwhichI spent in theICUwith tubesdownmynoseintomystomach.Ihadmajorbloatinginmystomachallthetime.Iwouldwakeupwithexcruciatingheadachesandwouldhavetotaketwo or three 800mg ibuprofen three times per daywith strong coffee orresort to strongermedication and antinauseamedication for relief.Now Itake my daily vitamins and supplements and am being monitored by myphysician,whoissoexcitedandpleasedwithmyresults.Noheadaches,nobloating,nopain,andmyinsomniahasgreatlyimproved.IaminremissionfromCrohn’sandhavenothadanyflare-upsaslongasIamingestingoneor two smoothies per day and a healthy dinner.Thank you, JJ Smith, forsharingyourknowledgeandgenerositywiththeworldsowetoocanliveahealthierlife.”

DeborahHeraldLoses65Pounds!ForyearsIhidfromcamerasanddrapedmybodyinbigdresses,tops,longskirtsorpants.At5’1”and198pounds,size18,Iwasallbutt,gut,andboobswithskinnylegs.SowhenIworeanythingthatshowedmylegs,Ilookedoutofbalance.AfterreadingthisbookIlost18pounds.IknowthatIcouldhavelost more if I had incorporatedmore exercise intomy daily activities. Byfollowing the modified version of the Green Smoothie Cleanse (GSC) (Ireplacetwomealsadaywithsmoothiesandeatahealthydinner), Ihaveanewloveforthebenefitsofthishealthylifestyleandlifeingeneral.Butthereal success story is that GSC has helped me lay the foundation forovercoming the bad health issues that have already claimed several ofmyfamilymembers: diabetes, high cholesterol, high blood pressure, strokes—justtonameafew.

At64yearsofage,Iamnowthematriarchofmyfamily,andIwanttobeavailable to help my remaining family members to become healthy. TheweightandincheslostisanoutcomeofhealthylivingafteryearsoftryingsomanydietstoonlyregaintheweightIdroppedandthensome.

Now with GSC, I am enjoying the benefits of improving my health,mentalwellness,andgettingmysexyback.Mycholesterollevelhasdroppedfrom212to132. Ino longerneedmyasthmaand inflammationreductionmedicine. My medical digestive issues have disappeared. I have energywhereasbeforeIwasconstantlyoutofbreathandexhausted.

Therearevisualdifferencesaswell:Ihavedropped65poundsandhavelearnedhowtomaintainthatweightloss!Inowwearsizes:4tops,2bottomsand X-smalls in clothing items. Mental difference: I face life with moreconfidenceandwithpeacebywayofhavingclear-headedthinking.Iknowthis is a lifelong journey where I cannot stray from JJ’s guidance withoutseeing negative aspects creep back inmy life. Evidence is in the pictures.Thank you, JJ, for sharing your advice on how to detox the body and eathealthy!Iloveyouall,GSCFamily!

“This10-DayGreenSmoothieCleansehasbeenamazing!”

“I’m feeling more energetic, my eyes are clear, lower back pain hasdecreased, and I’m in an overall great mood. It has been awesome, I canliterally feelmybodygo intohappymodewhen Ihavea smoothie. It justsaysahhhhhhhhhh!!!TodayisDay10.Ihavelost13poundsasofyesterday.I wasn’t really clocking the scale, but I have noticed the belly fatmeltingaway.Idon’tfeelbloated.Mymoodissteady.Iwasabitcrankythefirstdayorso,butitquicklywentaway.Thiscleansehasmostdefinitelyhelpedmecontinue to reach my fitness goals and I look forward to this ongoinglifestylechange.ThankstoJJSmithforhervisionofhealthforpeople.”

—WilsonG.

“Ilost14poundsin10daysandhaveclarityandmorefocus!”

“The10-DayGreenSmoothieCleanseshouldberenamedtoMoreEnergy,Proper Sleep, and aHealthierYou.Because that’s exactlywhat I feel.Myinsomniaisgoing.Ihavemoreenergythanmymindcankeepupwith.I’mmoreconsciouswhenIpickupsomethingtopurchasetoeat.Idropped14pounds,whichisablessingforme.IhaveclarityandI’mmorefocused.Gofigure!Changeyourdiet,changeyourlife.Thisisnotjusta10-daycleanse,thisisalife-changingcleansing.Forallofyouthatstruggleinthebeginningof the cleanse, your body and yourmind will thank you for it later. Theheadacheswillsubdue,andyourskinwillberadiant.Andyourenergylevelwillskyrocket.Thanksforthislife-changingexperience.”

—ChantelR.

“Ilost15poundsin10daysandhavearenewedlife!”

“I have been abusing food for the last seven or eight years, andmy bodydefinitelysufferedasaresult.IsteppedonthescaleNewYear’sEve,andIwas atmyheaviestweight inmyentire life.On Januarywithmuchprayerandexcitement,Ibeganthe10-DayGreenSmoothieCleanse.Icannotevensay it was challenging because I felt more and more awesome with eachpassing day. So onto the good stuff. Here’s what this cleanse did for mybody:•Ilostatotalof15poundsin10days.

•Myenergylevelhassoared.

•Mybodyachesandpainshavedisappeared.

•IrealizedIdon’tneedthatcupofcoffeeinthemorningtostartmyday.I’mactuallyenergized.

•ThebottomofmyfeetachedformonthssobadlythatIthoughtIhadplantarfasciitis.SinceI’vedonethecleanse,thepainistherebutveryminimal.

•Ihadverysensitiveareasinmymouth.Thatpainiscompletelygone.

•Myhair,whichseemedsobrittleforyears,actuallyfeltstrongandhealthy.Icouldcombthroughitwithlittletonobreakage(afirstinyears).

•Myfingernailsarerockhard.

•WhenIstartedthecleanse,Ifeltasinusinfectioncomingon.Mybodyself-curedtheinfectionwithoutantibiotics(anotherfirstforme).

•Lastbutnotleast,Ifeelmotivated,inspired,andaccomplished.

“Stumblinguponthiscleansehasbeenmorethanablessing.Itgavemerenewedlife.JJ,thankyousomuchforsharingyourknowledgefreelywithsomanypeople.”

—NicoleF.

“Helost21poundsandhisbloodpressureisnowperfect!”

“IhavethebestfatherintheWORLD!WhenIsaidtohimthatheneededtodoadetox,hedidnotquestionme.HetrustedwhatIwastellinghim.MyfatherhasbattledhighbloodpressureforaslongasIcanremember.Well,Ihave been on a health-learning journey for about two years now where Ihavelearnedamazingthingsabouthealth.IhavereadseveralofJJ’sbooks,documentaries, etc.Halfway through the cleanse, I askedmydad if he feltanydifferent.Hesaidthathehadmoreenergyandthathewasnowabletowalkup stairswithout stopping to rest.Well, you cannot evenunderstandthejoyIfelt.Ifeltaccomplished.Ifeltthataslongasmydadisgood,Iammostcertainlygood.

“MydadandIcompletedthecleansethispastTuesday.Woo-hoo!!!ThisThursdayhewenttothedoctorforhisscheduleddoctor’sappointmentand,drumroll,hehadlost21pounds.Yes,21pounds.Thedoctorhadbeenafter

himtoloseweightformonths.I’mnotfinishedyet—hisbloodpressurewasPERFECT!!!Thedoctorandthenurseaskedhimwhatwashedoing,andJJ,hegaveallthecredittome,butIgivethecredittoYOUandHIM.Thismandidnotcomplainoranything;hedidwhateverIsaidheneededtodo,which was what you said to do. He and I are continuing on this healthjourney with the green smoothies. JJ, again, thank you so very much forsharingyourknowledge,caring,andyoursupport!

—TaraL.

“Iamdown17poundsandthinkingclearer,feelinggreat,andsleepinglikeneverbefore!”

“TodayisDay11andstillgoingstrong!!ImustadmitIdidn’tthinkthatIwould finish after looking at all this green stuff (vegetables, that is), butthroughalotofprayerandsoul-searchingIcompletedthecleanseyesterday.Iamthinkingmoreclearly,feelinggreat,sleepinglikeneverbefore,andtheenergyIhavenowremindsmeofmyyearsgoneby.Iwillnotbegoingbacktothewayofeatinglikebefore.Forthebetternewsforme,Iamdown17pounds,pantsfallingdown,shirtstooloose,bloodpressureisnowat113/67,2 inches off waist and 3 inches offmy stomach. I would like to say a bigthankstoJJSmithforyourtimeandhonestyaboutwhatwillhappenduringthiscleanse.Iamonanewjourneytohealthygreenliving.”

—MikeB.

“I’mmoreenergized,alert,nodigestiveproblems,withclearerskinandeyes.”

“Well,ImustadmitIwasgoingthroughsomedisappointmentofputtingon10poundsafter turning50 inAugust.WhenIbeganthis journeytendaysago,Iwassoexcited.SoasIcompletedDay10,I’venoticedthesechanges:I’mmoreenergizedandalert,havenodigestiveproblems,clearerskinandeyes,amnotsleepyatworkafterlunch,tonameafewcelebrations.

“AsIendedmyDay10yesterday,Iwillcontinuewiththemodifiedplanof replacing twomealswithagreensmoothie. I stillhaveat least15morepounds that Iwould like to lose to remainhealthy. I’mchoosing toLIVEandnotDIE.Iguessyouwanttoknowwhatmymeasurementsandweightresultsarenow.Heretheyare:•Weight:10poundslighter

•Bust:1inchsmaller

•Waist:2inchessmaller

•Hips:3inchessmaller

•Thighs:less2inchesleft,1inchright“Thanks,GreenTeam,andcontinuetopresstowardthemarkofthehighcalling,whichisabetterhealthforusall.”

—WendyM.

“My10-DaySmoothieCleanseDetoxExperience.”

1.IcontrolledmysnackportionsandpreppedthemforthefirsttimeEVER!

2.Lost5inchesfrommywaist.

3.Sleptbetterandhadmoreenergy.

4.Myskinisclearer.

5.Ilearnedtosubstitutemysodacravingswithfreshredgrapefruitandstevia.

6.Iinvestedinwholefoodsandchangedmyperspectiveonthecosts.

7.Committedtomyselfandsawthisplanallthewaythrough.

8.Gainedclaritythatfoodshouldnotbeacomfortingescapebutinsteadanenergysource.

9.Ranfasterduringmyworkouts.

10.FINALLY...Ilost14poundsandcounting!!

“Thanks to JJ Smith for your support! I plan to continue with themodifiedversionandlaterjumponboardforanothertendaysnextmonth!Godblessyou!”

—ChiaraM.

“ThisisjustwhatIneededtojump-startmeintoaction!”

“121/4 cans of soda, 29.4 glasses of wine, 36 sticks of butter, 42 chickenwings,98chocolatebars.Pickyourpoison,butTHATiswhatwas lost inthelast10days!Notonlythat,Ihavelostmuch,muchmore!Oh,yeah,therestless nights are gone, too. I am sleeping like a baby and falling asleep

withoutissue!TheminiblackpursesIcarriedundermyeyes . . .well,notcompletelygonebutverymuchdiminishedtothepointIcanclaimtheyaregone!Dry,not-so-suppleskin...alsogone!Replacedwithtouch-me-now,no-makeup-requiredskin;Iknowit’snothealthy,butIcannotstoptouchingmy face! Belly, yup, gone too! Also gone is that uncomfortable feelingassociatedwithtightclothes,walking,breathing...younameit!GONE!

“Istillhaveawaystogo,butthisisjustwhatIneededtojump-startmeintoaction!Ibeganat165.4poundsandamdownto156.2.IamgladIsawthisthrough,asIamnowmotivatedtocontinue.Mycravingsforjunkhavedied and have been replaced with cravings for health, wellness, andhappiness.Nextup...DHEMMPlanformaintenance!ThanksagaintoJJforanothergreatresource!Ipurchasedthisbookoverayearago,butInowhavethementalclarityandmotivationtoseeitthrough!Myreward:alongoverduemani/pediandafabulousme!Goodlucktothosejuststartingandfor those new to the program. See it through—you will be amazed atyourselfandtheresults!”

—LatrisseP.

“Iam9poundslighterand,mostimportantly,haveanewrelationshipwithfood!”

“SotodaywasmyDay10,andImust sayI feel somuchbetter thanIdideleven days ago. Since September, I have been on and off a diet. But Irealizeddietsdon’twork,andwiththisIrealizeithastobeanentirelifestylechangeformetoyieldandkeeptheresultsthatIwant.Sowiththatsaid,Iam9poundslighterand,mostimportantly,Ihaveanewperspectiveonmyrelationship with food in general. I want to thank EVERYONE for theirsupport.Iwillkeepeveryoneposted.”

—StarS.

“CompletingthiscleanserevealedthatIAMincontrolofwhatIputinmybody!”

“IamECSTATICtoreportthatIsuccessfullycompletedthecleanseandIstillfeelAMAZING!Tobecompletelyhonest,Ididn’tapproachthecleansewithapositiveattitudeatall!Ididn’tbelieveIcoulddoit.Ididn’tbelieveitwouldchangeme.Myexcuseshavealwaysbeen, ‘Nothingelsehasworked

so why would this be any different?’ and ‘I’m fighting my geneticmakeup...everyoneinmyfamilyhasweightissues.’

“Idon’tknowhowmuchweightI’velostbecauseIdidn’tsteponthescalebefore the cleanse,mainlybecause fearkeptme from facing the truth, thetruth aboutmy poor eating habits and lack of discipline.Completing thiscleanserevealedthatIAMincontrolofwhatIputinmybody,ICANfighturges,IAMdisciplined,andICANpracticehealthyeatinghabits.Iactuallybelieveit!!!”

—KarenW.

“Ihaveexperiencedgreatresults!Nomoremuffintop!”

“Icompletedmy tenthdayyesterday! Ihaveexperiencedgreat results!Nomoremuffintop!Icannowfitintomysize4clothing,whichisagoodthingsince I no longer have anything larger than that in my closet to wear! Aspecial thank-you to JJ Smith; it all startedwithmepurchasing this book.Themethodsinthatbookworkedandhelpedmeachievemygoalsize4,soIknewwhensheputthistogetheritwouldworkaswell.

“ThenextthingIdidwaschangemymind-set.Youmustdecideinyourmindthatit’ssomethingyouneedtodo.Ialsovisualizedtheendresult—forsomeitmightbeaBeyoncébody.Formeitwasseeingmyselfwearingasize4!”

—NicoleH.

Conclusion

Congratulationson taking control of yourhealthby caring for yourbodyandfeeding itwhat itneedstobeslim,healthy,andvibrant!Youwillreapthe rewards now and continue to enjoy a lifestyle of optimal health andhappiness.ByparticipatingintheDHEMMSystem,youwillenjoyhealthyfoods, support your bodywith nutritional supplements, cleanse your bodythroughvariousdetoxmethods,andstayphysicallyactive.Besuretoalwaysmaketimetonourishyourinnerspiritandsoulbygivingyourbodytherestandrelaxationitneedstostaystrongandhealthy.Youhavegivenyourselfawonderfulgiftofoptimalhealthandwellness.

The following are yourmarching orders for the rest of your long andhealthylife:

•Detoxweeklytoeliminatetoxinsthatcausefatcells.

•Eat“cleanandbalanced”foodsandeliminatesugaryfoods.

•Takethenecessarynutritionalsupplements.

•Getphysicallyactiveandkeepmovingdaily.

•Drinklotsofwater.

•Getasmuchsleep,rest,andrelaxationasyouneed!

Myowncommitment to this lifestyle isunwaveringdue to theamazingresults that I have experienced. My forty-plus-year-old body always feelswonderful—youthful and energetic. I neverworry about putting on excessweightorreturningtothepoorstateofhealththatIhadinmytwentiesandthirties. I do not have some special gene that keepsme slim. I could gainexcessweightlikethenextpersonwithoutthissystemofhealthyliving.Thislifestylehasbenefitedmyclients,whohavehadsomegreatsuccessesaswell.Iknowthatyoucan—andwill—reachyouridealweightandgreatesthealth!

Rememberthatyouhavethepowertochangeyourlife,andnowwiththeinformationinthisbook,youhavethetoolstoturnyourdreamsintoreality.Everydayisthebeginningoftherestofyourlife.Youareincontrolofwhat

happens today. Start dreaming about a sexy, beautiful body and watch itbecomereality.Youhavepoweroveryourbodyandyourlife,soliveitwithpassionbecauseyouonlygetone!

In closing, I wanted to leave you with my 10 Commandments forLookingYoungandFeelingGreat,which I always share at the endofmyteleseminars.

1. Thou shalt love thyself. Self-love is essential to survival. There is nosuccessful, authentic relationship with others without self-love. Wecannotwater the land fromadrywell. Self-love is not selfishor self-indulgent.We have to take care of our needs first so we can give toothersfromabundance.

2.Thou shalt take responsibility for thine own health and well-being. If youwanttobehealthy,havemoreenergy,andfeelgreat,youmusttakethetimetolearnwhatisinvolvedandapplyittoyourownlife.Youhavetowatch what goes into your mouth, how much exercise or physicalactivityyouget,andwhatthoughtsyou’rethinkingthroughouttheday.

3. Thou shalt sleep. Sleep and rest is the body’s way of recharging thesystem.Sleepistheeasiestyetmostunderratedactivityforhealingthebody. Lack of sleep definitely saps your glow and instantly ages you,givingyoupuffyredeyeswithdarkcirclesunderthem.

4. Thou shalt detoxify and cleanse the body. Detoxifying the body meansriddingthebodyofpoisonsandtoxinssothatyoucanspeedupweightlossandrestoregreathealth.Acleanbodyisabeautifulbody!

5. Thou shalt remember that a healthy body is a sexy body. Real women’sbodies look beautiful! It’s about getting healthy and having style andconfidenceandwearingclothesthatmatchyourbodytype.

6.Thoushalteatmorehealthy,natural,wholefoods.Healthyeatingcanturnback thehandsof time and return thebody to amore youthful state.Whenyoueatnaturalfoods,yousimplylookandfeelbetter.Youkeepthebody clean at the cellular level and look radiant despite your age.Eatinghealthyshouldbepartofyour“beautyregimen.”

7. Thou shalt embrace healthy aging. The goal is not to stop the agingprocessbuttoembraceit.Healthyagingisstayinghealthyasyouage,whichislookingandfeelinggreatdespiteyourage.

8. Thou shalt commit to a lifestyle change. Losing weight permanentlyrequiresacommitmenttochanges. . . inyourthinking,yourlifestyle,your mindset. It requires gaining knowledge and making permanentchangesinyourlifeforthebetter!

9.Thou shalt embrace the journey.This is a journey thatwill changeyourlife; it’s not a diet but a lifestyle! Be kind and supportive to yourself.Learntoapplaudyourself for thesmallestaccomplishment.Andwhenyouslipupsometimes,knowthatitisokay;itiscalledbeinghuman.

10.Thoushalt live, love,andlaugh.Laughterisstillgoodforthesoul.Liveyour life with passion! Never give up on your dreams! And mostimportantly...love!Rememberthatloveneverfails!

Now that youhave experienced thepowerof theDHEMMSystem,besuretoshareyoursuccessstorywithothersandhelpthemtoreclaimtheirhealthandvitality.

APPENDIX

Seven-DayMealPlanandRecipes

Thisseven-daymealplan,withrecipes,providesasamplemealplantohelpyou get started on the three-weekDetox Phase of theDHEMM System.Thismeal plan and recipes will help you focus on foods that cleanse anddetoxify the body while you re-program your taste buds to crave natural,healthyfoodsthathelpyougetslimandhealthy!

Seven-DayMealPlan

DayOne

Breakfast:

•AlmondButterOatmealLunch:

•QuinoaPilaf

Dinner:

•WalnutandAppleSpinachSaladSnacks:

•1apple

•Lightlysaltedpopcorn

DayTwo

Breakfast:

•CottageCheeseandBerriesLunch:

•NavyBeanandBarleySoup•WholegraincrackersDinner:

•SpinachSaladwithVinaigretteDressingSnacks:

•1cupstrawberries•Unsweetenedpeanutbutterwithcelery

DayThree

Breakfast:

•GranolaBerryParfaitLunch:

•BlackBeanQuinoaSaladDinner:

•Black-EyedPeasandVeggie-StuffedPeppersSnacks:

•1cupblueberries•1plainyogurtwithberries

DayFour

Breakfast:

•Wholegrainhotorcoldcereal(brandsbyEzekiel4:9orBob’sRedMill’saregreatoptions)•UnsweetenedalmondmilkLunch:

•SautéedTomatoesandSpinachDinner:

•GreenLeafyStir-FrySnacks:

•1orange

•1hard-boiledegg

DayFive

Breakfast:

•BasicHealthyOatmealwithToppingsLunch:

•BasicCaesarSaladDinner:

•MarinatedVeggieStir-FrywithBrownRiceSnacks:

•1apple

•Lightlysaltedpopcorn

DaySix

Breakfast:

•CinnamonGranolaLunch:

•CucumberTomatoSaladDinner:

•BraisedTofu

•SweetPotatoFries•Sidesalad

Snacks:

•1cupraspberries•1cupcarrots

DaySeven

Breakfast:

•Wholegrainhotorcoldcereal(brandsbyEzekiel4:9orBob’sRedMill’saregreatoptions)•UnsweetenedalmondmilkLunch:

•CollardGreenStewwithBlack-EyedPeasDinner:

•MarinatedVeggieStir-FrywithBrownRiceSnacks:

•1pear

•Unsweetenedalmondbutterwithcelery

RecipesfortheSeven-DayMealPlan

AlmondButterOatmeal

Ingredients:-1cupcookedoats(cookedinunsweetenedalmondmilk)-2tablespoonsalmondbutter-1

teaspooncinnamon-1tablespoonhoneyDirections:

1.Makesuretheoatsarewarmsoeverythingmeltsproperly.

2.Combinealltheingredientsinabowlandmixwell.

QuinoaPilaf

Ingredients:-1cupuncookedquinoa

-1cupcookedredlentils

-1mediumredbellpepper,chopped-1/4cupraisins-2tablespoonsextra-virginoliveoil-1/4cuporangejuice(fresh-squeezedisbest)-1/4cupapplecidervinegar-2garliccloves,peeledandchoppedfinely-2tablespoonstamari

-1teaspooncarawayseeds

-1/2teaspoonredpepperflakes-1/2teaspoonseasalt,ortotaste-1/2cuproastedcashews,choppedDirections:

1.Rinseandcookthequinoain2cupsofwaterfor10minutes;drainandletcool.

2.Combinealltheotheringredientsinalargebowlexceptforthecashews.

3.Addthecashewswhenreadytoeat.

WalnutandAppleSpinachSalad

Ingredients:-1/2cupwalnuts-2tablespoonsextra-virginoliveoil-2tablespoonswhitewinevinegar-1

tablespoonhoney

-1/2teaspoonseasalt-1/2teaspoongroundblackpepper-3tablespoonschoppedredonion-2largegreenapples,cutintothinslices-2tablespoonsgoldenraisins

-6ouncesbabyspinach,washed

-3ouncesreduced-fatcrumbledgoatcheeseDirections:

1.Toastthewalnutsinalarge,nonstickskilletovermediumheat,stirringevery3to4minutes.Letcoolonaplate.

2.Whisktheoil,vinegar,honey,seasalt,andpepperinasaladbowl.

3.Stirintheonions,apples,andraisinsandthenaddthespinachandtosstocoatevenly.

4.Sprinkleonthewalnutsandgoatcheesebeforeserving.

CottageCheeseandBerries

Ingredients:-1/2cuplow-fatornonfatcottagecheese

-1/4cupfreshblueberries

-1/4cupfreshstrawberries,chopped

-1/4cupwalnuts

Directions:Combinealltheingredientsinonebowlandserve.

NavyBeanandBarleySoup

Ingredients:-8cupsveggiestock-4teaspoonsfreshoregano-4stalkscelery-3largecarrots-1

poundpackagefrozenpeas-2(15-ounce)cansnavybeans-1/2cupcookedbarley-Seasalt

Directions:1.Placetheveggiestock,oregano,celery,carrots,andfrozenpeasintothepotandbringto

aboil.

2.Oncetheveggiesarecooked(softtothetouch),addinthenavybeansandcooklongenoughtowarmthebeans.

3.Putthebarleyintoabowlandtopwithsoup.Addseasalttotaste.

SpinachSaladwithVinaigretteDressing

Ingredients:-6cupslooselypackedbabyspinach-1cupstrawberries(withoutstems)-1/4cuptoasted

pumpkinseedsVinaigretteDressing:

-1/4cupextra-virginoliveoil-2tablespoonsredwinevinegar-1teaspoonDijonmustard-1teaspoonagavenectar-Pinchofseasalt

Directions:1.Placethespinachand1/2cupstrawberriesinlargebowl.

2.Inasmallbowl,whisktogetherthevinaigrettedressingingredients.

3.Pouroverthesaladandtosstocoatevenly.

4.Topwiththeremainingstrawberriesandtheseeds.

GranolaBerryParfait

Ingredients:-1banana,sliced

-1/2cupblueberries

-1/2cupraspberries

-1containersoyyogurt

-11/2cupsgranola

Directions:1.Layerthebanana,blueberries,raspberries,yogurt,andgranolain2tallglasses.

2.Serveimmediately.

BlackBeanQuinoaSalad

Ingredients:-1redbellpepper,dicedintosmallpieces-1cupgreenonions,chopped-1mango,peeled

andcutintosmallpieces-1cupfreshparsley,chopped-2tablespoonsredwinevinegar-2tablespoonsgrapeseedoil-1/4teaspoonseasalt-2cupscookedquinoa

-1(15-ounce)canblackbeansDirections:

1.Combinetheredbellpepper,greenonions,mango,andparsleyinamixingbowl.

2.Addtheredwinevinegar,grapeseedoil,andseasaltandstir.

3.Addthequinoaandstiralltheingredients.Gentlyfoldintheblackbeans.

4.Serveatroomtemperatureorchillbeforehand.

Black-EyedPeasandVeggie-StuffedPeppers

Ingredients:-4largebellpeppers,cutinhalflengthwise-2tablespoonsextra-virginoliveoil-1medium

yellowonion,finelychopped-1cupdicedcarrots

-2jalapeños,slicedfinely-4garliccloves,choppedfinely-2driedbayleaves

-1teaspoondriedoregano-1teaspoondriedbasil

-2teaspoonspaprika-3sprigsfreshthyme

-1teaspoonseasalt

-1(15-ounce)candicedtomatoes-2(15-ounce)cansblack-eyedpeas,drainedandrinsed-1/4cupfreshparsley,choppedDirections:

1.Heattheovento350°Fandspraya9x13panwitholiveoil.

2.Bringalargepotofwatertoaboilandaddthebellpeppers.Boilfor5minutes;thendrainandcool.

3.Overmedium-highheat,warmtheoilinalargeskilletandsautétheonions,carrots,andjalapeñosfor5minutes.Addthegarlicandsautéfor5minutesmore.

4.Addtheotherherbs,spices,andseasaltandsautéforanotherminute.

5.Addthetomatoesandpeas,stir,cover,andcookfor10minutes,thenmixintheparsley.

6.Removeanddiscardthebayleavesandthymesprigs.Spoona1/2cupoftheveggiemixtureintoeachpepperhalf.

7.Placethepepperhalvesintothe9x13panandbakefor25minutes.

SautéedTomatoesandSpinach

Ingredients:-1smallonion,choppedfinely-2tablespoonsgrapeseedoil

-2teaspoonsfreshlygratedginger-3garliccloves,minced

-1/2teaspoonseasalt-2plumtomatoes,seededanddiced-1bunchspinach(6cupslooselypacked)-1/2lemonDirections:

1.Heatalargeskilletovermedium-highheatandsautétheonionintheoilfor2minutes.

2.Addtheginger,garlic,andseasaltandsautéforanother30seconds.

3.Addthetomatoesandsautéforabout2minutes.

4.Addthespinachandcookuntilthespinachiswilted;addsplashesofwatersothatthespinachdoesn’tburn.

5.Sprinkleinlemonjuiceandserve.

GreenLeafyStir-Fry

Ingredients:-1pounddarkgreen,leafyveggies(suchascollards,kale,spinach,mustardgreens,

dandeliongreens,etc.)-2tablespoonspeanutoil-3garliccloves,choppedfinely-1/2-inchpieceofginger,peeledandgratedDirections:

1.Washanddrythegreens.Slicethegreensinto1-inchsections.

2.Inalargenonstickskillet,heatthepeanutoilovermedium-highheatandaddthegarlicandginger.

3.Cook,stirringconstantly,forafewminutesoruntilstemsbegintosoften.

BasicHealthyOatmeal

Ingredients:-11/4cupswater-Pinchofseasalt(optional)-1cuprolledoats-1/4to1/2teaspoonstevia

powder(ortotaste)-Toppings(unsweetenedalmondmilk,berries,almonds,raisins,cinnamon)Directions:

1.Placethewaterandsaltintoamediumpan,bringtoaboil,andstirintheoats.

2.Reducetheheattomediumandcookfor5minutesmore,stirringasneeded.

3.Removefromtheheat,cover,andletsitfor4to5minutes.

4.Sprinklewithsteviaandaddinanyofthetoppingsabove.

BasicCaesarSalad

Ingredients:-2garliccloves,mashed-1teaspoonseasalt

-1/4cupextra-virginoliveoil-1tablespoonfreshlemonjuice-1teaspoonapplecidervinegar-1teaspoondrymustard-1teaspoonWorcestershiresauce-1teaspoonanchovypaste-1headromainelettuce,tornintobite-sizepieces-1/3cupgratedParmesancheese-Wholewheatcroutons(optional)Directions:

1.Inalargesaladbowl,whisktogetherthegarlic,seasalt,oil,lemonjuice,vinegar,mustard,Worcestershiresauce,andanchovypaste.

2.Addthelettuceandtosstoevenlycoat.

3.SprinklewiththeParmesancheese.

4.Addthewholewheatcroutons.

MarinatedVeggieStir-FrywithBrownRice

Ingredients:-3tablespoonsextra-virginoliveoil-1/4cupbalsamicvinegar-1teaspoonoregano,

chopped

-1garlicclove,minced

-1/4teaspoongroundcoriander-1/4teaspoongroundcumin-1/4teaspoonseasalt-1/4teaspoongroundblackpepper-1teaspoonagavesyrup

-1largeonion,cutintosmallslices-4mediumcarrots,cutintosmallslices-2mediumzucchini,cutintosmallslices-2mediumyellowsummersquash,cutintosmallpieces-2largeredpeppers,cutintosmallpieces-2cupscookedbrownrice

Directions:1.Inalargebowl,combine1tablespoonoftheoil,thevinegar,oregano,garlic,coriander,

cumin,seasalt,pepper,andagavesyrup.

2.Addalltheveggiesandletstandfor30minutes.

3.Draintheveggiesandsavethemarinade.

4.Inalargeskillet,heattheremaining2tablespoonsoil.

5.Cooktheonionandcarrots,stirringconstantly,forabout5to7minutes.

6.Addthezucchiniandsquash,stirringconstantly,for2to3minutesmore.

7.Addthebellpeppersandcookforanotherminute,stirringconstantly.

8.Add2to3tablespoonsoftheremainingmarinadetotheveggiesandstirconstantly,untiltheveggiesandmarinadearehot,1to2minutesmore.

9.Serveoverbrownrice.

CinnamonGranola

Ingredients:-3cupsrolledoats

-1/2cupchoppedwalnuts-2teaspoonscinnamon-1/4cupagavenectar-1/2cupunsweetenedapplesauceDirections:

1.Preheattheovento325°F.

2.Puttheoatsandwalnutsinabowlandmix;thenaddalltheremainingingredientsandwhisk.

3.Pourtheapplesauceandagavenectarintothebowlwiththeoatsandblendwelluntilevenlycoated.

4.Spreadthemixtureoveraparchment-linedbakingsheetandbakefor45to60minutes,stirringevery10to15minutessoitdoesn’tburn.

5.Whenthegranolafeelsdryandhasagoldenbrowncolor,itisready.Coolbeforeserving.

CucumberTomatoSalad

Ingredients:-5cupsheirloomtomatoes

-2smallcucumbers

-1avocado,peeledandpitted-1/4redonion,finelychopped-1/4cupfreshbasil,chopped-1tablespoonredwinevinegar-2tablespoonsextra-virginoliveoil-SeasaltandfreshlygroundblackpepperDirections:

1.Chopthetomatoes,cucumbers,andavocadointosmall,bite-sizepiecesandcombineinaservingdish.

2.Inaseparatebowl,combinetheonion,basil,vinegar,oil,andsaltandpeppertotaste.

3.Pouroverthetomatoesandserve.

BraisedTofu

Ingredients:-1poundextra-firmtofu-1/4cupwater-2garliccloves,minced-3tablespoonsfresh

lemonjuice-2tablespoonssoysauce-OliveoilcookingsprayDirections:

1.Turntheoventobroil.

2.Pressthetofu(youdonothavetosqueezeit,justpresssomeofthemoistureoutofit).

3.Cutthetofuintotriangles(makesabout16triangles).

4.Mixtheremainingingredients(exceptthetofu)inasmallbowl.

5.Sprayoliveoilonanovenpanorbakingsheet,dipeachpieceoftofuinthebraisingsauce,andplaceonthepanorbakingsheet.

6.Putthepanintheovenandbakefor10minutes,untilthetofuislightlybrowned.

7.Removethepanandpourafewspoonfulsofbraisingsauceoverthetofuandputbackinovenfor3minutesmore.Repeatuntilthetofuisgoldenbrown.Removefromtheovenandserve.

SweetPotatoFries

Ingredients:-1teaspoonchoppedfreshrosemaryleaves-1tablespoonextra-virginoliveoil-3medium

sweetpotatoes

-1/4teaspoonseasaltDirections:

1.Preheattheovento425°F.

2.Inasmallbowl,combinetherosemaryandoilandsetaside.

3.Scrubthepotatoesandcutlengthwiseinto1/2-inchthickslices.Stacking2slicestogether,cuteachinto1/2-inchstrips.

4.Inalargebowl,tossthesweetpotatostripswiththerosemarymixtureuntilevenlycoated.

5.Spreadthesweetpotatoesinasinglelayeronalargeparchment-linedbakingsheet.

6.Bakefor30to35minutes,flippingthepotatoeshalfwaythroughthebakingtime,untillightlybrowned.

7.Removefromtheoven,sprinklewithsalt,andservewarm.

CollardGreensStewwithBlack-EyedPeas

Ingredients:-4cupslow-sodiumvegetablebroth-8cupscollardgreens,chopped-1(15-ounce)canno-

sodiumdicedtomatoes-1(15-ounce)cancookedblack-eyedpeas,rinsedanddrained-Groundblackpepper,totasteDirections:

1.Inalargesaucepan,bringthebrothand2cupswatertoaboiloverhighheat.

2.Addthecollardgreens,cover,andsimmerfor15minutes.

3.Addthetomatoesandreturntoasimmer.

4.Coverandcookuntilthetomatoesaretender.

5.Stirintheblack-eyedpeasandsimmeruntilheatedthrough,about2minutes.

6.Seasonwithpepperandserveimmediately.

Glossary

Calorie

Calories areunits of energy that fuel ourbodies, just as gasoline fuels ourcars.We get calories from the foodwe eat.Whenwe consume food, ourbody breaks down this food and turns it into energy. A more scientificdefinitionstatesitasthequantityofenergyrequiredtoraisethetemperatureofonegramofwaterbyonedegreeCelsiusunderstandardconditions.

Carbohydrates(Carbs)

Carbohydrates,particularlythosefoundintheirnaturalform,containmostoftheessentialnutrientsthatkeepyouhealthy,giveyouenergy,andturnupyour metabolism. Examples include fruit, vegetables, whole grains, beans,nuts,andseeds.Therearetwomaintypesofcarbohydrates:

•Complexcarbsarefoundinvegetables,nuts,fruits,seeds,andgrainsandincludestarchanddietaryfiber.Theytakelongerforthebodytobreakdownthansimplecarbs,whichhelpsthebodymaintainasteadybloodsugarlevel.

•Refinedcarbs(alsoknownassimplecarbsorsugars)arefruits,vegetables,orgrainsthathavebeenprocessedawayfromtheirnaturalstate,suchasbleached white flour. Most of the vitamins and minerals have beenprocessedoutofrefinedcarbs.

Fiber

A compound found in plant-based foods. Fiber, sometimes called bulk orroughage, is the non-digestible portion of fruits, vegetables, and grains.Therearetwotypesoffiber:

• Soluble fiber dissolves and breaks down in water, forming a thick gel.Some food sources of soluble fiber include apples, oranges, peaches,nuts, barley, beets, carrots, cranberries, lentils, oats, bran, and peas.

Soluble fiber slows the absorption of food after meals and thus helpsregulatebloodsugarandinsulinlevels,reducingfatstorageinthebody.Italsoremovesunwantedtoxins,lowerscholesterol,andreducestheriskofheartdiseaseandgallstones.

• Insoluble fiber (also known as roughage) does not dissolve in water orbreakdowninyourdigestivesystem.Insolublefiberpassesthroughthegastrointestinaltractalmostintact.Somefoodsourcesofinsolublefiberincludegreen leafyvegetables, seedsandnuts, fruit skins,potatoskins,vegetable skins,wheatbran,andwholegrains. Insoluble fibernotonlypromotesweightlossandrelievesconstipation,butitalsoassistsintheremoval of cancer-causing substances from the colon wall. It helps toprevent the formation of gallstones by binding with bile acids andremoving cholesterol before stones can form, thus insoluble fiber isespeciallybeneficialtopeoplewithdiabetesorcoloncancer.

GreenDrink

Anicknameforadrinkthatisderivedprimarilyfromgreenleafyvegetables.Agreendrink ishigh in fiber, rich invitamins, and low incalories.Greendrinks help you detoxify and cleanse your system, lose weight, havemoreenergy, and make the body more alkaline. When you drink them, thenutrientsinthemgettothecellsveryquicklyandgivethebodyarealboost.

Proteins

Proteins are required for the structure, function, and regulation of thebody’s cells, tissues, andorgans.Proteins aremadeupof amino acids thatcarry out unique functions and provide essential components for themuscles,skin,bones,andbodyasawhole.Sourcesofproteinincludebeans,eggs,nuts, seeds, leanpoultry, beef, fish, and seafood.Consumingenoughproteinhelpsyoupreserveleanmusclemass,andthemoreleanmuscleyouhave,themorecaloriesyouburn,evenatrest.Eatingproteinbalancesyourbloodsugarlevelssoyoudon’tgetspikesinenergythroughouttheday.

Sugar

Alsoknownasrefinedsugar, sugargoes throughaprocessof“refining” toextract the sucrose (sugar) from the plant materials. Refined sugars areabsorbedquicklyuponconsumptionandcontributetoanumberofdiseases

andhealthrisks.Althoughrefinedsugar is thought tobebasic table sugar,there are actually a number of different types of refined sugars, whichincludehigh-fructosecornsyrup,dextrose(cornsugar),maltose(maltsugar),lactose (milk sugar), corn sweetener, raw sugar, brown sugar, powderedsugar,andmolasses.

Toxins

Anysubstancethat irritatesorcreatesharmfuleffects inthebodyormind.Toxinsareeverywhere,andweareunknowinglyfillingourbodieswiththemeveryday.Therearetwotypesoftoxins:environmentaltoxinsandinternaltoxins.

• Environmental toxins are found outside the body/mind and includepollutants, smog, medications, hormones/birth control pills,medications,householdcleaners,foodadditives,andpesticides.

• Internal toxins are found inside the body/mind and includebacterial/yeast/fungalovergrowth,parasite infections,chronicworryorfear, food allergies, and dental or medical implants, such as implantsfromcosmeticsurgeries,jointreplacements,ormercurydentalfillings.

Acknowledgments

MomandDad, thanks forgivingmeeveryopportunity to succeed in life.The twoofyouhavegivenmewisdom, strength,andencouragement,andyou made me know God when I was little, whether I wanted to or not.Mom,youprovidemewithamodelofabeautifulqueeneveryday.Don’teverchange!

Todd, my best friend, whom I love so dearly. No one outside of myfamily has loved me as much as you do. If you get one great love in alifetime,forme,youareit!

Tomybrothers,JayandJohnny,andmycousin,Troy,thanksforlovingand protecting me throughout my life. Jay, thanks especially for alwaysencouraging me in everything I do; you have always supported andencouragedme,andnever judgedme . . .andIhavehadsomecrazya#!&ideas!

Tomy uncles—Thomas, Edward, and Spencer—all of you showedmewhatitistoprovideforandtakecareofafamily.

Tomyaunts—Elsie,Aggie,Sandy,Maggie,Connie,Theresa,andJudy—allofyou showedmehow to loveandcare foraman.Bothmyaunts anduncleshaveshownmelovesincethedayIwasborn.

Tomycousins,whogrewupwithme likesisters—Karen,Tina,Vickie,Darlene,Tiffany,Lashanda,Rhonda,Cheryl, andCassandra. Some ofmymostmemorabletimesinlifehavebeenwithallofyou.Thankstoallofmyother cousins and two very special cousins, Kenny and Kathy, who haveloved,supported,andencouragedmeallmylife.

To“TheFellas”whomakeeverydayatworkfunandenjoyable:EricB.,MikeC.,RussB.,JesseK.,andBruceT.Thankyouforyourfriendship.Youall thoroughlyentertainandcare formeeachandeveryday.Youare trulymyextendedfamilyforlife.

To my best girlfriend, Bridget. You have made life’s journey over theyearsfunandenjoyable.Everypartofmylifehasbeeninfluencedandmadebetterbyyou.

TomyentireIntactfamily—I’mfortunatetohavehadtheopportunitytoworkwithsomeofthesmartestpeoplethatIhaveevermetinmylifetime—Todd, Jesse, Derek, Sherrie, Brandon, and all the other Intact teammembers.

Thankstomythoughtful,talentededitor,CarrieCantor,whowentaboveandbeyondandconstantlyexceededmyexpectations.Myappreciationalsogoes tomygiftedbookcover and interiordesigner, IreneArcher.ToRoyCox, my incredible photographer, who didn’t just take photos of me butmade me feel like a supermodel. Thanks for making the photo shoot amemorableexperience.

TothewomenthatIhavenevermetwhoinspiremeeachandeveryday—OprahWinfrey,MichelleObama,andHillaryClinton.

And, last butnot least, thanks tomyLord andSavior, JesusChrist, forgivingmeanabundantlife!

©ROYCOXPHOTOGRAPHY

JJSMITHistheauthorofthe#1NewYorkTimesbestseller10-DayGreenSmoothieCleanse.Sheisanutritionistandcertifiedweight-lossexpertwhohasbeenfeaturedonTheSteveHarveyShow,TheView,TheJamieFoxxShow,andonNBC,FOX,CBS,andtheCWNetworktelevisionstations,aswellasinthepages of Glamour, Essence, and Ladies’ Home Journal. Since reclaiming her health, losing weight, anddiscoveringa“secondyouth”inherforties,bestsellingauthorJJSmithhasbecomethevoiceofinspirationto those who want to lose weight, be healthy, and get their sexy back! To learn more, check outJJSmithOnline.com.

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Bibliography

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