| |
| |
| Preface | |
| |
| |
| Acknowledgments | |
| |
| |
| Introduction | |
| |
| |
| Syndrome X in a Nutshell | |
| |
| |
| Nutrition Is Your Best Medicine | |
| |
| |
| |
| Syndrome X: The Nutritional Disease | |
| |
| |
| |
| The Food-Health Connection | |
| |
| |
| The Importance of Diet | |
| |
| |
| The Decline of the Diet | |
| |
| |
| |
| Understanding Glucose and Insulin | |
| |
| |
| Glucose, the Body's Fuel | |
| |
| |
| Insulin, the Sugar-Regulating Hormone | |
| |
| |
| Insulin Resistance: When Things Go Awry | |
| |
| |
| Fats and Carbohydrates in the Diet | |
| |
| |
| Hope for Reversing Insulin Resistance | |
| |
| |
| |
| Syndrome X: Unconnected Symptoms, Connected Causes | |
| |
| |
| The Nature of Syndrome X | |
| |
| |
| The Symptoms and Warning Signs of Syndrome X | |
| |
| |
| Syndrome X Research | |
| |
| |
| Diabetes: The Worst Form of Insulin Resistance | |
| |
| |
| One Type of Insulin-Sensitive Diet | |
| |
| |
| The Secret of Living to Age 100 | |
| |
| |
| |
| Beyond Syndrome X: Sugar and Insulin Overload | |
| |
| |
| The Sugar Syndrome | |
| |
| |
| Insulin Overload | |
| |
| |
| Deficient Nutrients: The Missing Link in Syndrome X | |
| |
| |
| |
| The Case for Nutritional Therapies over Drugs | |
| |
| |
| The Dangers of Pharmaceutical Drugs | |
| |
| |
| Treating Nutritional Diseases Nutritionally | |
| |
| |
| |
| The Diet We Were Made For and How It Changed | |
| |
| |
| An Overview of the Paleolithic Diet | |
| |
| |
| Carbohydrates Past and Present | |
| |
| |
| Protein Past and Present | |
| |
| |
| Fats Past and Present | |
| |
| |
| Micronutrients Past and Present | |
| |
| |
| Physical Activity Past and Present | |
| |
| |
| How Our Diet Has Changed | |
| |
| |
| |
| The Anti-X Diet and Health Program | |
| |
| |
| |
| Redefining What to Eat: The Nine Anti-X Diet Principles | |
| |
| |
| |
| Avoid Refined Carbohydrates | |
| |
| |
| |
| Eat Foods in As Natural and Fresh a State As Possible | |
| |
| |
| |
| Emphasize Nonstarchy Vegetables in Your Diet | |
| |
| |
| |
| Keep Your Intake of Natural Carbohydrate-Dense Foods Moderate or Low | |
| |
| |
| |
| Avoid Soft Drinks, Fruit Juices, Alcohol, and Other Highly Processed Drinks | |
| |
| |
| |
| Avoid Common Vegetable Oils, and Use Olive Oil Instead | |
| |
| |
| |
| Enrich Your Diet with Omega-3 Fats Whenever You Can | |
| |
| |
| |
| Steer Clear of Trans-fatty Acids | |
| |
| |
| |
| Eat Protein at Every Meal and Snack | |
| |
| |
| |
| Navigating through Restaurants and Supermarkets | |
| |
| |
| Developing Restaurant Savvy | |
| |
| |
| Developing Supermarket Savvy | |
| |
| |
| Going the Extra Mile: Shopping in Natural-Food Stores | |
| |
| |
| |
| The Anti-X Diets and Recipes | |
| |
| |
| The Basic Anti-X Diet Plan: Preventive and Mildly Therapeutic | |
| |
| |
| The Anti-X Extra-Healing Diet Plan: Highly Therapeutic, for Those with Severe Insulin Resistance | |
| |
| |
| Recipes | |
| |
| |
| Tips for Following the Anti-X Diet at Home | |
| |
| |
| |
| A Rational Approach to Fitness and Physical Activity | |
| |
| |
| Comparing Physical Activity Then and Now | |
| |
| |
| The Newfound Benefits of Moderate Physical Activity | |
| |
| |
| How Physical Activity Helps Prevent and Reverse Insulin Resistance | |
| |
| |
| Understanding Physical Activity in New Terms | |
| |
| |
| Walking: The Best Form of Regular Physical Activity | |
| |
| |
| Other Forms of Physical Activity for Variety and Fun | |
| |
| |
| |
| The Anti-X Supplement Plan | |
| |
| |
| |
| Alpha Lipoic Acid: The Master Nutrient | |
| |
| |
| From Glucose to Energy | |
| |
| |
| Control Your Glucose and Insulin | |
| |
| |
| Alpha Lipoic Acid: The Amazing Antioxidant | |
| |
| |
| Alpha Lipoic Acid for Nerve Damage | |
| |
| |
| The Antiaging Effects of Alpha Lipoic Acid | |
| |
| |
| Alpha Lipoic Acid and Its Effects on Other Disorders | |
| |
| |
| How to Find and Use Alpha Lipoic Acid | |
| |
| |
| |
| Vitamin E: The Cardiovascular Nutrient | |
| |
| |
| Vitamin E, Glucose, and Insulin | |
| |
| |
| Staying Younger with Vitamin E | |
| |
| |
| Why Vitamin E Is Good for the Heart | |
| |
| |
| Vitamin E Reduces the Risk of Heart Disease | |
| |
| |
| Vitamin E and Alzheimer's Disease | |
| |
| |
| Vitamin E, Immunity, and Cancer | |
| |
| |
| Little Known but Helpful Types of Vitamin E | |
| |
| |
| Exercise Increases Vitamin E Needs | |
| |
| |
| How to Buy and Use Vitamin E | |
| |
| |
| |
| Vitamin C: The Well-being Nutrient | |
| |
| |
| The Glucose-Vitamin C Connection | |
| |
| |
| Vitamin C Protects against Infection | |
| |
| |
| Vitamin C and Heart Disease | |
| |
| |
| Vitamin C, DNA Damage, and Cancer | |
| |
| |
| How to Buy and Use Vitamin C | |
| |
| |
| |
| Chromium, Zinc, Magnesium, and Other Minerals | |
| |
| |
| Chromium | |
| |
| |
| Zinc | |
| |
| |
| Magnesium | |
| |
| |
| Other Minerals of Importance | |
| |
| |
| Cutting Back on Copper and Iron | |
| |
| |
| |
| A Few More Helpful Nutrients | |
| |
| |
| Antioxidants | |
| |
| |
| Vitamin D | |
| |
| |
| Good Fats, Bad Fats | |
| |
| |
| |
| Herbal Remedies for Syndrome X | |
| |
| |
| Silymarin and Milk Thistle | |
| |
| |
| Bitter Melon | |
| |
| |
| Fenugreek | |
| |
| |
| Gymnema Sylvestre | |
| |
| |
| Garlic | |
| |
| |
| Other Herbs of Value in Syndrome X | |
| |
| |
| |
| Individualizing Your Anti-X Program | |
| |
| |
| |
| Customizing for Your Personal Needs | |
| |
| |
| You Are under Age 35, in Good Health, and of Normal Weight | |
| |
| |
| You Are over Age 35, in Good Health, and of Normal Weight | |
| |
| |
| You Are in Good Health but Have Family Risk Factors for Diabetes or Heart Disease | |
| |
| |
| You Have Cravings for Carbohydrates | |
| |
| |
| You Have Elevated Glucose | |
| |
| |
| You Have Insulin Resistance (with or without High Glucose) | |
| |
| |
| You Have Hypertension | |
| |
| |
| You Are 10-20 Pounds Overweight | |
| |
| |
| You Are More Than 20 Pounds Overweight | |
| |
| |
| You Have High Cholesterol or High Triglycerides | |
| |
| |
| You Have Been Diagnosed with Syndrome X | |
| |
| |
| You Have Been Diagnosed with Adult-Onset Diabetes | |
| |
| |
| You Have Been Diagnosed with Coronary Heart Disease | |
| |
| |
| Some Final Words | |
| |
| |
| |
| Resources | |
| |
| |
| Magazines and Newsletters | |
| |
| |
| Suggested Health Books to Read | |
| |
| |
| Companies That Produce and Sell Natural-Food Products | |
| |
| |
| Companies That Sell Vitamins, Minerals, and Herbal Supplements | |
| |
| |
| Websites | |
| |
| |
| Testing Laboratories | |
| |
| |
| |
| Selected References | |
| |
| |
| Index | |