Issue Number 1
October, 2007
Special points of interest:
∗ Diets are dangerous
∗ You can stop trying to
Lose Weight & Lose Fat
∗ A Diet is a Lifestyle, Not
an Event
∗ How to turn on your
fat releasing hor-
mone
∗ Maintaining good
healthy weight is
not so hard
Inside this issue:
Dangers of a High Carbohy-
drate Diet
Insulin—The Fat Storing
Hormone
Glucagon—The Fat Re-
leasing Hormone
Dangers of a High Carbohy-
drate Diet—Cont’d
Resetting the Body’s
Metabolism
The USANA Program
Low Glycemic Recipes
This newsletter is brought to you by the Institute For Essential Health
TRUE HEALTH
A Newsletter Promoting Optimal Health & Nutrition
Why Diets don’t Work!
When you want to lose
weight, is your first choice to
run to the latest fad diet?
Often a quick 2 to 5 kilos will
come off, then your old eat-
ing habits return. If you stick
with it to attain your weight
goal, you may still find your-
self back at the same weight
or higher in a few months.
Why don't diets work?
A Diet is a Lifestyle, Not
an Event
On many diets, you are not
eating the way you will eat
for the rest of your life. You
eat foods you may not like
very much and don't find
satisfying. If you are deter-
mined enough, you stick
with it until you reach your
goal.
But you know this is "just for
2 You will always gain weight
the diet" rather than finding
healthier foods you enjoy in
amounts that don't cause
2 weight gain.
2
3
Control Issues & The Good News
At first a diet can give you a
3
sense of control. You are
taking charge of your eating
patterns. You may see suc-
cess as the scale drops. But
4 soon you are fighting crav-
ings for forbidden foods, as
well as hunger pangs and a
lack of energy from the
4
lower calorie level. Eventu-
ally you rebel against the
diet and start "cheating." If
your cheats are small you
can still be losing weight,
although more slowly. But
Diets Can Be Downers The Dangerous Yo-Yo Diet
Cycle
The very word "diet" is de-
Studies are finding dangers
pressing to many of us.
in the yo-yo diet cycle of
We think of giving up foods losing weight, gaining it back
that are comforting and en- plus a little more, losing, and
joyable. We think of sitting a gaining again. It is stressful
party with celery sticks while on the body systems to have
others are eating the crab wide swings in body weight.
puffs. We may even stop We think each time that this
socializing because food is a time we won't gain it back,
big part of how we interact but the statistics show that
with friends and family. We most of us will.
feel deprived, alienated and
alone, except for others who
are dieting. Eventually we
give up and enter back into
the world of happy uncon-
trolled eating, carrying nega-
tive feelings toward healthier
"diet foods."
on a yo-yo diet.
When you change your life-
style you will change you
shape & weight for ever!
soon you may go into full
rebellion and return to your
Throw away
old eating habits. the scales,
The good news is ‘there is a
better way...a way to beat stop count-
the diet blues and lose fat
and feel good into the bar- ing calories
gain.
and look &
In this newsletter, we’ll
feel great in
teach you exactly how to
achieve incredible fat loss
no time.
and increase your vitality
and lower risk of chronic
disease.
 TRUE HEALTH
The Danger of a High Carbohydrate Diet
High glycemic foods such as
white bread, sugar, white rice
and potatoes are absorbed
into the blood stream rapidly.
This causes our blood sugar to
spike fast. Much like a roller-
coaster, our blood sugar levels
rise and fall in response to a
FAST FOOD, INSTANT
high GI carb diet and to our
RECIPES, AND
regulatory hormones such as
CONSUMPTION OF HIGHLY
PROCESSED FOODS ARE
THE MOST DRAMATIC Insulin—The Fat Storing Hormone
CHANGE THAT HAVE
Insulin is our fat storing hor-
OCCURRED IN OUR
mone. It has the primary duty
SOCIETY OVER THE PAST of controlling the rising blood-
sugar by facilitating the trans-
TWO GENERATIONS.
port of blood sugar from the
blood stream to the muscle,
AS A RESULT, THE liver and fat cells. Even the
HEALTH CONSEQUENCES smallest rise in blood sugar
following our meal stimulates
OF THIS GIGANTIC SHIFT
the release of insulin, and
ARE NOT ONLY when our blood sugar rises
DEVASTATING BUT rapidly. The amount of insulin
released from the pancreas is
LETHAL! tremendous. Insulin drives
sugar into the cell to be either
A Picture of Insulinutilized or
Glucagon—The Fat Releasing Hormone
Glucagon is the opposing hor-
mone to insulin. It is also pro-
duced by the pancreas and se-
cretion of this hormone is to
release fat from the fat cells and
turn them into glucose...fuel for
the cells.
Glucagon is stimulated by the
intake of protein in our diet and
is suppressed by the intake of
carbohydrates. When losing
weight we obviously don’t want
the fat releasing hormone to be
suppressed!
When we eat a lot of high glyce-
mic carbohydrates in a meal,
insulin levels begin to rise rapidly
the insulin hormone (the fat
storing hormone).
I want to explain what hap-
pens at a cellular level follow-
ing a meal primarily made up
of high-glycemic carbohy-
drates.
stored as glycogen
and glucagon levels drop. When,
on the other hand, we eat a
balance of good fat, good protein
and low glycemic carbohydrates
in a meal, insulin levels and
glucagon levels remain in a
healthy balance.
“Lifestyle changes and
changes to eating hab-
its is the only way to
get these two hor-
mones into balance
that will eventually
lead to fat loss and
better health.”
Page 2
Following a breakfast of in-
stant oats, white toast and
sweetened orange juice our
blood sugar begins to rise
rapidly. This spike in blood
sugar will almost immediately
stimulate a heavy release of
insulin and in turn significantly
suppress the release of gluca-
gon (the fat releasing hor-
mone). The high levels of insu-
lin now drive the sugar into
the muscle, liver and fat to be
either stored as glycogen (A
storage form of glucose in the
body) or fat.
Almost at once our blood
sugar level begins to fall al-
most as rapidly as it climbed.
In fact, it will usually fall well
continued on page 3
or fat. In fat cells, insulin en-
hances the conversion of glu-
cose into fat. This point is very
important when we talk about
why you can’t lose weight.
Another role of insulin is to
shut down the breakdown of
fat. In other words, these
higher insulin levels create an
environment that not only
readily changes sugar to fat,
but it holds on to stored fat
like a sponge holds on to wa-
ter!
A Picture of
Glucagon
TRUE HEALTH
The Danger of a High Carbohydrate Diet—cont’d
below the blood sugar level
into what is known as a
“hypoglycemic range” (low
blood sugar level) like a roller
coaster taking a steep decent
down into a tunnel below the
surface of the ground.
Just like an adrenaline rush
that grips the body when you
fall suddenly in a roller
coaster, the body, which is
anticipating a gentle ride, un-
dergoes a similar type of panic
because it goes through shock
with a drastic rise and fall.
After the insulin surge, it must
get the blood sugar back up.
This triggers the release of
what is known as the counter-
rugulatory hormones. These
include cortisol (your stress
hormone), adrenaline (your
fight and flight hormone),
growth hormone and gluca-
gon1. The primary purpose of
this reaction is to get the
blood sugar back up to accept-
able levels.
Even though the blood sugar
eventually returns to a fasting
blood sugar level and most of
the time even higher, the body
is left with an “uncontrollable
hunger” making one crave
more and more food
(otherwise known as hyper-
phagia). Typically at this point
we’ll crave another high GI
snack or meal and this cycle is
repeated again and again. This
1
Gerich, J., “Hormonal Mechanisms in Acute Glucose Counter Regulation. The Relative Roles of Counter Regulatory Hormones
2
Ludwig, D.A., High Glycemic Index Foods, Overeating, and Obesity.” Pediatrics103. (1999): e26
Resetting the Body’s Metabolism!
“Pathway to a New You” is
a program that we at the In-
stitute For Essential Health
have put together to help peo-
ple with fat problems.
The program is initially a 12
week program in which we
help you “reset” your body so
that you can start to lose fat
and size.
It’s a great program and basi-
cally we replace all your meals
for the first week with a nutri-
tionally balanced meal replace-
ment from USANA Health Sci-
ences, a Pharmaceutical com-
state of hyperphagia or a de-
sire to eat more food is often
prolonged and may last hours,
if not all day.
What you have always consid-
ered as a lack of “will power”
when you have been trying
your hardest to diet is in real-
ity a natural craving that can-
not be suppressed! It is like
trying to avoid using the toilet
when your body is signaling
that your bladder is full. You
may smile a lot and cross your
legs tightly; however, if you
do not give in to the warning
signs, you will go whether or
not you are in the toilet! A
similar physiological response
takes place when you experi-
ence a feeling of an uncontrol-
lable hunger. You may fight it
for a while, but in the end you
have to give in and eat some-
thing. Call it hunger, a crav-
ing, emotional eating, or an
addiction; in the end, it leads
to your downfall and forces
you to do exactly the opposite
of what you desire to do in the
first place—eat less food!
Case studies have been done
on groups of people, splitting
them into two groups and
giving one group low glycemic
meals and the other group
high glycemic meals for break-
fast and lunch.
After lunch the groups were
pany that is rated number one
around the world for it’s scien-
tifically balanced, high potency
nutritional products. We also
provide you with low GI
snacks and give you support
throughout the course of the
program.
We gradually wean you off the
meal replacement and onto
low GI meals. We teach you
how to continue with this new
lifestyle by showing you how
to chose low GI foods and
create recipes with these foods
that are not only delicious but
also good for you.
Page 3
allowed to eat anything they
liked for the rest of the day.
What the researchers ob-
served was that the group that
ate the high glycemic meal ate
80% more food in the after-
noon than the group that ate
the low glycemic meal.
Just to make sure there were-
n’t any differences in the
groups, the researchers
switched the meals the next
day and observed again that
the group who had eaten the
high glycemic meals ate 80%
more food in the afternoon
than the group who ate the
low glycemic meal for that
day.
“These higher
The natural craving for more
food and higher glycemic insulin levels
foods was created by the type
of food they ate, not the num-
create an
ber of calories2.
This study clearly illustrates
environment that
the trap in which many of us
find ourselves. It is truly a not only readily
vicious cycle that can be called
a high-glycemic carbohydrate changes sugar to
addiction!
fat, but it holds
If left unchecked it will lead to
Metabolic Syndrome which on to stored fat
includes central obesity, high
blood pressure, and, eventu- like a sponge
ally diabetes.
holds on to
water!
For most people, if you stick to
our program, we can guaran-
tee you substantial fat loss
and a good reduction of size in
all the places that count.
The key, for us, is understand-
ing what “cellular nutrition”
is...That is, the food that the
cells need as opposed to the
food you think you need.
A Newsletter Promoting Optimal Health & Nutrition
Institute For Essential Health
PO Box 26
Pennant Hills
NSW 2120
Phone: 02 82133505
E-mail: optimal.health@optusnet.com.au
TRUE HEALTH FOR ALL!
www .auscorp.net.au
DISCLAIMER
The content of this newsletter has been
compiled by the Institute For Essential Health
from information drawn from a variety of
sources external to the Institute For Essential
Health and is provided for information
purposes only.
While reasonable care is taken in its
preparation, the Institute For Essential Health
does not guarantee or warrant the accuracy,
reliability, completeness or currency of the
information in this newsletter or its useful-
ness in achieving any purpose. In particular,
information in this newsletter should not be
used without checking that information from
appropriate sources and obtaining profes-
sional advice where it is prudent to do so.
To the fullest extent permitted by law, the
Institute For Essential Health will not be liable
for any loss, damage, cost or expense
incurred in or arising by reason of any
person relying on the information in this
newsletter. Persons should accordingly make
and rely upon their own assessments and
enquiries to verify the accuracy of the
information provided.
Here’s a Great Low Glycemic Recipe!
Tofu Lasagna
Phase 1 • Makes 6 to 8 servings
3 tbsp extra virgin olive oil
1 zucchini, chopped
2 red bell peppers, chopped
1 medium onion, chopped
4 cloves garlic, coarsely chopped
1 jar (24 oz/700 ml) Italian tomato sauce
1/2 tsp each dried oregano and dried basil
1 cup mushrooms, sliced with stems removed
1 cup low-fat mozzarella cheese, grated
1 pkg (300g) soft tofu
1 pkg (300g) frozen spinach, drained
2 pkgs (300g each) extra firm tofu
1/2 cup parmesan cheese, grated
Helpful Resource Information
“Healthy for Life”
by Ray D. Strand MD
This is one of the best books
ever written on the subject of
effective fat loss. Dr. Ray
Strand MD, one of the worlds
leading doctors of nutritional
medicine, explains just how we
put on weight in the first place
and how to simply take it off!
He offers recipe suggestions
and gives examples of low GI
foods. You can purchase it
from his website at http://
ww.healthyandleanforlife.com/
bookstore/.
Another book that I recom-
mend is -
“Low Glycemic Meals in
Minutes”
by Laura Kalina (Registered
Dietitian) and Cheryl Chris-
tian (Certified Personal
Trainer)
This book is full of low-
glycemic recipes from main
meals to quick snacks. The
authors website can be found
1. Preheat oven to 350°F.
2. In a frying pan over medium-high heat, add
2 tablespoons of the olive oil and sauté zuc-
chini,
peppers, onion and garlic until onions are
transparent.
3. In a large bowl combine tomato sauce,
oregano, basil, and mushrooms.
4. In another bowl, mix soft tofu with spinach.
5. Slice extra firm tofu into 1/8-inch to 1/4 -
inch slices to act as lasagna noodles.
6. Oil a 9 x 13 inch lasagna pan with the re-
maining olive oil. Pour a thin layer of tomato
sauce on the bottom. Add a layer of tofu as
you would lasagna noodles. Top with some of
the spinach mixture and then some grilled
vegetables. Sprinkle some mozzarella on top.
7. Repeat until all ingredients are used (you
will have 2 or 3 layers). Top with remaining
mozzarella and lastly sprinkle with parmesan
cheese.
8. Bake for 45 minutes to 1 hour.
at http://
www.lowgimeals.com/Pages/
home.html
We use USANA products in
Founded in 1992 by microbi-
ologist and immunologist Dr.
Myron Wentz, USANA Health
Sciences is a science-based
company that develops scien-
tifically advanced nutritional,
personal-care, and weight
management products. The
name "USANA" derives from
our health programs because Greek and Latin and means
of their high quality and po- "true health."
tency guarantee. USANA prod-
Every dietary supplement pro-
ucts are manufactured to USP
duced by USANA carries a
and BSP standards and are
based on Cellular Nutrition...In potency guarantee, which
other words they are optimal ensures that what is stated on
doses that supply the cells the label is actually contained
with the nutrients needed to in the product.
repair, maintain the reparation
and be protected from toxins
and damage. Even though
USANA is the best set of sup-
plements we can purchase,
nothing takes the place of a
well balanced natural diet.