The Inside-Out Diet

Cathy Wong

Description

The Inside Out Diet

"A gem of a book, full of helpful information."
--Frank Lipman, M.D., author of Total Renewal: 7 Key Steps to Resilience, Vitality, and Long-Term Health

"I've been a fan of Dr. Cathy Wong for a long time, and if you haven't discovered her yet, this terrific book is a great way to do it. The three-step plan is on the money and the book is a rich source of information about food, detoxification, spices, weight control, and general health--a great addition to your library."
--Jonny Bowden, Ph.D., C.N.S., iVillage Weight Loss Coach, and author of The 150 Healthiest Foods on Earth

"The Inside-Out Diet is an excellent approach to natural weight loss and radiant health in a well-balanced manner."
--Joshua Rosenthal, M.Sc.Ed., founder and director of The Institute for Integrative Nutrition

Say good-bye to weight-loss woes with this practical approach to eating from leading naturopathic doctor and nutritionist Cathy Wong. Her easy-to-follow plan helps you achieve productive, safe, and permanent weight loss the enjoyable way, with no fasting, strange foods, or colonics required. You don't have to permanently give up coffee, meat, wheat, or dairy foods, either!

Drawing on the latest nutrition and health research, she shows how a healthy, high-functioning liver is the key to getting slimmer. You'll learn how to be picky about your proteins and leverage the power of the purple protectors (purple or red vegetables), the right whites (white or light green vegetables), and other foods to gently detoxify the body, support liver function, and drop those extra pounds for good.

With four weeks of meal plans and more than fifty delicious recipes from successful chef-to-the-stars Sabra Ricci, you're well on your way to losing weight and feeling great, both inside and out!
Acknowledgments.

Introduction.

PART I. THE KEY TO NATURAL WEIGHT LOSS.

Chapter 1: The Liver Link.

Chapter 2. The Risks and Hazards of Dieting.

PART II. THE DIET CODE FOR HEALTHY WEIGHT LOSS.

Chapter 3. Give Your Liver a Boost.

Chapter 4. Cleanse Your Colon.

Chapter 5. Restore Insulin Sensitivity to Burn Fat.

Chapter 6. Check for Food Intolerance.

Chapter 7. Nourish Your Body to Tame Stress Fat.

PART III. THE 3 STEP PLAN.

Chapter 8. Step 1: Jumpstart Your Detox.

Chapter 9. Step 2: Ongoing Weight Loss .

Chapter 10. Step 3: Maintain without Gain.

Chapter 11. Daily essentials: exercise, relaxation, sleep, healthy home, and journaling.

Chapter 12. Supplements.

PART IV. RECIPES.

Chapter 13. Recipes. 

Appendix: The 28-Day Meal Plan

Resources.  

References.

Index.

Sujets

• Santé et bien-être
• Diététique
• diététique
• Nutrition
• Fitness
• Health
• Diet
• Diets

Informations

• Publié par: Turner Publishing Company
• Date de parution: 05 octobre 2007
• Nombre de lectures: 0
• EAN13: 9780470136805
• Langue: English

Extrait

The Inside Out Diet
4 Weeks to Natural Weight Loss, Total Body Health, and Radiance
Cathy Wong, N.D. C.N.S.
with Recipes by Sabra Ricci

John Wiley & Sons, Inc.
Copyright © 2007 by Cathy Wong, N.D. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
All art by Tim Fedak; art copyright © 2007 Cathy Wong, N.D.
Wiley Bicentennial Logo: Richard J. Pacifico
Design and composition by Navta Associates, Inc.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, [phone], fax [phone], or on the web at www.copyright.com. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, [phone], fax [phone], or online at http://www.wiley.com/go/permissions.
The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation.
For general information about our other products and services, please contact our Customer Care Department within the United States at [phone], outside the United States at [phone] or fax [phone].
Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. For more information about Wiley products, visit our web site at www.wiley.com.
Library of Congress Cataloging-in-Publication Data:
Wong, Catherine.
The inside out diet : 4 weeks to natural weight loss, total body health, and radiance / Catherine Wong; with recipes by Sabra Ricci.
p. cm.
Includes bibliographical references and index.
ISBN 978-0-471-79211-6 (cloth)
1. Weight loss. 2. Nutrition. 3. Naturopathy. I. Ricci, Sabra. II. Title.
RM222.2W585 2007
613.2'5—dc22
2006036215
Printed in the United States of America
10 9 8 7 6 5 4 3 2 1
For Thomas
Contents
Acknowledgments
Introduction
Part I The Key to Natural Weight Loss
1 The Liver Link
2 The Risks and Hazards of Dieting
Part II The Diet Code for Healthy Weight Loss
3 Give Your Tired Liver a Boost
4 Cleanse Your Colon
5 Restore Insulin and Leptin Sensitivity to Burn Fat
6 Check for Food Intolerances
7 Nourish Your Body to Tame Stress Fat
Part III The Three-Step Plan
8 Step 1: Jump-Start Your Detox
9 Step 2: Ongoing Weight Loss
10 Step 3: Maintain without Gain
11 Daily Essentials: Exercise, Relaxation, Sleep, Healthy Home, and Journaling
12 Supplements
Part IV Recipes
13 Recipes
Appendix The 28-Day Meal Plan
Resources
References
Index
Acknowledgments
I would like to thank my husband, Thomas—you have been so supportive, helpful, and patient during the long hours I spent working on this book. Thanks to my parents, Peter and Jacqueline Wong, for their unwavering support, ideas, and encouragement throughout the years, and Harold and Erna Redekopp, for their love and interest in my work.
I’m also thankful for the love and support of the rest of my family—my brother, Richard Wong, my sister Christine Wong, my sister-in-law Tannis Redekopp and her family, and all of my uncles, aunts, and cousins.
Megathanks to my literary agent, Susan Crawford, who has been a great source of guidance throughout the writing and production of this book.
My deepest thanks and appreciation to Christel Winkler, my editor at John Wiley & Sons, and to Tom Miller, Juliet Grames, Kimberly Monroe-Hill, Catherine Revland, and the rest of the talented team at Wiley.
Very special thanks to Sabra Ricci, for your commitment to excellence and dedication to your work and to this book. You took my nutritional theories and guidelines and translated them into the most delicious, satisfying, and practical recipes.
Terri Trespicio, I can’t thank you enough for enthusiastically, tirelessly, and quickly reading the final manuscript and helping to shape this information to make it more practical and readable. Leah Feldon, my heartfelt thanks for reading and commenting on an early draft, and for your advice and kindness during the more challenging moments. Sam Horn, you were instrumental in transforming an idea into a solid book proposal during the Maui Writers Retreat and for helping me connect with Susan.
I am indebted to the many colleagues from whom I have learned so much throughout my career: Jeffrey Bland, Ph.D., Peter Bennett, N.D., Burton Goldberg, Tim Tanaka, Ph.D., Barry Sears, Ph.D., Joseph Mercola, D.O., Ann Louise Gittleman, C.N.S., Ph.D., and Mitch Gaynor, M.D.
I would also like to thank Tim Fedak for the clear and simple illustrations in the book. Elliott and Esamor Krash and Sabra Ricci and Ally Pennebaker, for generously opening their homes to me during my stay in Maui, the Maui Writers Group for sharing their suggestions, Annie Nisula at Stanton Crenshaw Communications, Pearl Small at the Certification Board for Nutritional Specialists, and Gary MacDonald, for your help on the Amherst Island homefront.
To the whole crew at About.com — my editors Marc Lallanilla and Joy Victory, Marjorie Martin, Kate Grossman, M.D., Scott Meyer, Avram Piltch, Michael Daecher, Matt Law, Jessica Luterman, Lydia West, Lisa Langsdorf, Gina Carey, Eric Hanson, Crystal Marcus-Kanesaka, and the rest of the team—I appreciate your support throughout the years. Special thanks to Mary Shomon of Thyroid.about.com —you are an inspiration and have been so generous with your help. Thanks also to Shereen Jegvtig, D.C., C.N.S., of Nutrition.about.com , Paige Waehner of Exercise.about.com , Robin Elise Weiss of Pregnancy.about.com , Phylameana lila Desy of Healing.about.com , and the rest of my fellow guides, who are smart, talented, and committed writers and advocates.
Special kudos to Jon Evans, for his advice and perspective and for good-naturedly participating in impromptu taste testings, and to Holly Harben, for always being a ready source of great ideas. Thanks to Erik Rosen and Michelle Cooper, for giving feedback on the manuscript, and to Sara Collings, Du La, N.D., Jonah Lusis, N.D., Lisa Liberatore, Vic Sehgal, Rishma Walji Ajmera, N.D., Ann Nakajima, N.D., Davina and Matt Small, Erica and Ted Howell, Vivian Leung and Michael Innis, Eric Swan, John Thacker, Mark Gillingham, Irene and James Paxton, Julie Hogan and Briscoe Rodgers, and the many other friends who listened, brainstormed, helped, or just cheered me on during the writing of this book.
And finally, thanks to my clients, whom I have had the honor of working with, and my readers, whose e-mails, insights, and enthusiasm are a continuous source of inspiration.
May you all live well!
Introduction
W hen I was in college at the University of Toronto and struggling with my own weight (I gained twenty pounds over four years) and constantly in a rush and under deadline, I took shortcuts to get through the day. I’d skip breakfast, suck down coffee after coffee, skip lunch, and then, by day’s end, despite my best efforts to resist, I’d surrender to the siren call of the fast-food restaurant on my way home and hungrily devour a burger and fries, scolding myself the whole time. I blew it again , I’d say. This would be followed by a vow to go for a run as soon as I got home—a plan that was soon forgotten once I sat down to read the paper and found myself fast asleep by ten o’clock, only to wake up the next day and do it all over again.
My rationale was simple: sure, I knew that my eating habits weren’t great, but, I argued, I loved food too much! Health food was too bland for me. And besides, I worked hard all day and deserved to treat myself. After college, when I started training to become a nutritionist and a naturopathic doctor, I found myself surrounded by people who were well hydrated, avoided coffee, and ate veggies and drank green drinks. It was a shock. I remember thinking, I could never do that . It didn’t seem appetizing.
I continued with my old ways, skipping meals, not eating enough vegetables, grabbing muffins, pizza, and bagels on the go, but gradually felt worse and worse. Then one day, I went in for my annual physical and was told that my cholesterol was borderline high—and I was only twenty-four! This really hit home since my grandparents had died from heart disease and diabetes. That night, I lay in bed thinking that no matter how hard it would be, I had to try to break this cycle.
The next day, I began a liver-cleansing diet. At first, I must admit, I was a bit skeptical about what it could do for me. I rarely drank alcohol, didn’t do drugs, and didn’t smoke—how much cleansing would my liver need? But I went ahead anyway. Almost immediately, I started to feel better. My digestion improved. My energy came back. My cholesterol and weight came down. I hadn’t felt like this in years. I felt like I was waking up again.
Now, of course it does take some work and dedication to break old habits and fit new things into your lifestyle, and sometimes I lapsed back into my old ways because eating healthy day in and day out seemed impossible—especially when I was eating foods I was unaccustomed to. But as my tastes evolved, I began to really appreciate these foods because I felt really good when I ate them. My energy soared. I f