60 Seconds to Slim: Balance Your Body Chemistry to Burn Fat Fast!

60 Seconds to Slim: Balance Your Body Chemistry to Burn Fat Fast!

by Michelle Schoffro Cook

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Overview

This research-driven program shows readers that losing weight quickly and permanently is a matter of correcting their body chemistry and success is just a few 60-second steps away.

Many studies have examined the acid-alkaline relationship between the foods we eat and how our bodies store fat, but Dr. Schoffro Cook offers the first plan to alkalize the body with simple, surprising, and flexible 60-second weight loss tricks. First, readers learn how to "kick the acid" by eating delicious meals made with whole foods that are balanced to help readers flush fat and revitalize their entire bodies. To keep the pounds peeling off, each week readers add a few new habits to their regimens. Every tip brings readers closer to balancing their pH and boosting their metabolism, so they can pick and choose the tips that fit best into their busy lifestyles for flattering results that will last.

The plan features 50 mouth-watering, alkalizing recipes such as Coconut Waffles, Grilled Chicken with Citrus Salsa, and succulent Strawberry-Rhubarb Crisp. Also included is a 7-day meal plan that shows readers how to incorporate these dishes into a day of hearty, delicious, body-balancing meals.

Product Details

ISBN-13: 9781609618506
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 12/03/2013
Sold by: Random House
Format: NOOK Book
Pages: 336
Sales rank: 993,214
File size: 799 KB

About the Author

MICHELLE SCHOFFRO COOK, PhD, ROHP, holds advanced degrees in natural health and holistic nutrition and has two decades experience in the field. She has written several books on health and wellness and has been featured in Woman's World, First for Women, The Huffington Post, and more. She is the publisher of the popular health e-newsletter World's Healthiest News and is a regular blogger for HealthySurvivalist.com, Care2.com, and WorldsHealthiestDiet.com. She lives in Alberta, Canada.

Read an Excerpt

Chapter 1

Managing Your Acid Levels

You may not realize it, but you--and most other humans today--are coping with a problem not unlike the acid rain problem trees face. You are probably familiar with acid rain and its ravages. Laden with toxic pollutants and emissions, acid rain has a damaging effect on trees, harming their ability to withstand pests, disease, drought, and cold. It can even prevent a plant from reproducing. To combat acidity and stay alive, the tree or plant must pull minerals such as calcium and magnesium from the soil. But over time, the soil becomes depleted of these minerals, reducing the tree's chances of survival.

Modern humans are very much like those trees. When we eat a highly acid- forming diet, it is comparable to creating acid rain in our bloodstreams. In the same way we've polluted our planet, we are unconsciously polluting our bodies, which are basically microcosms of the natural world. The main difference is that we are well aware that we are polluting Mother Earth, but few people recognize that our bodies are suffering from internal pollution and acid waste. Fewer still recognize that internal pollution and acidity are linked to weight gain and obesity.

Our bodies must maintain an internal balance between acidity on one side of the spectrum and alkalinity on the other. This spectrum is known as the pH scale. Imagine that the pH scale is like a tug-of-war in your body. On one side is the acid team and on the other side is the alkaline team. The middle is neutral, which reads 7.0 on the scale between 0 (extremely acidic) and 14.0 (extremely alkaline). Most of what we eat and our lifestyle choices tip the balance in favor of acidity and also contribute to weight gain. Yet our blood needs to remain stable at 7.365 (slightly alkaline) to maintain health and life.

We cannot live if our body becomes acidic, so the body has mechanisms in place to ensure that the blood, which feeds our brain and all our organs, glands, and tissues, remains slightly alkaline. The body, in its infinite wisdom, has many ways to deal with acidity, but one of the ways we're concerned with is the tendency to store acid in fat cells to get it out of the blood quickly. Fat cells are your body's natural buffer against acid since they have a natural affinity for acidic toxins and acidic by-products of metabolism. Fat is actually your body's ally against acidic food choices, although I know more than a few people will find it hard to believe that fat is helpful to the body.

As an example, let's look at one of the most acid-forming foods we eat: sugar. When you eat sugar, it ferments in your body, forming lactic acid that, if not eliminated, will break down cells and lead to disease. In an effort to combat the acidity, your body goes into preservation mode and uses the fat in your diet and in your body to buffer and neutralize the acid. It attempts to eliminate the fat from your body, but if this is not possible, it will store it as fat deposits to keep the acid out of the bloodstream and away from organs, where it can do damage. If the acid is not eliminated, it will damage cells and tissues, leading to a breakdown of tissues, bones, and organs in the body.1

Acidity can also impair the proper functioning of our hormonal systems, which I probably don't have to tell you can cause weight gain. You'll learn more about this in some of the 60-Second Weight-Loss Tips later in this book.

Meat, dairy products, sugary foods, soda, coffee, and many other foods are all extremely acidifying to the body. Yet they are exactly what most people eat on a daily basis. Reducing the amount of acidic food in favor of alkaline choices gives your body a chance to restore balance at the cellular level, which allows it to start breaking down fat stores and ultimately rebalance your weight. But before we get to that, let's first take a closer look at acidity and alkalinity, why you need to prevent your body from becoming excessively acidic, and the weight-loss benefits of balancing your body chemistry.

Kick the Acid Out

If you've poured vinegar and baking soda in your sink to unclog the drain, you are already familiar with the pH concept, even if you didn't realize it. Vinegar is acidic and baking soda is alkaline. When mixed together, they bubble and fizz to neutralize each other. This is the whole foundation of the pH scale.

The term pH stands for "potential of hydrogen," which means the amount of hydrogen in a solution. But it isn't necessary to understand hydrogen atoms or hold a degree in biochemistry to grasp this concept. As I mentioned above, the scale ranges from 0, which is extremely acidic, to 14.0, which is extremely alkaline, with neutral being 7.0, in the middle of the spectrum.

Most of our bodily tissues need to be slightly alkaline for optimum health and weight. Your blood also needs to be slightly alkaline to keep you alive. Blood nourishes your organs, organ systems, tissues, and cells. Our primary goal throughout 60 Seconds to Slim will be to balance your body chemistry to ensure that your body and its cells, tissues, and organs are nourished.

Our biggest battle in overcoming acidity is our addiction to what I call the Standard American Diet (SAD). I'll get back to this topic in a moment. Our second biggest battle, and one that goes hand in hand with our SAD eating habits, is the stressful lifestyles many of us feel we cannot control. Poor food choices and stress push us toward the acidic side of the pH spectrum, causing our body to expend its resources on managing continuous--or chronic--acidity. Keep in mind that this imbalance is not the same thing as metabolic acidosis, a serious condition that can occur in relation to a preexisting disease and that requires hospitalization and medical treatment. I am talking about the ongoing, gradual, and accumulating impacts of this imbalance that manifest in numerous nagging physical and emotional symptoms, including weight gain as well as increasing vulnerability to disease.

Are You Acidic?

There are numerous ways to find out if you're acidic. In our modern world, the vast majority of people, even most health-conscious people, are acidic. I've developed a quiz to help you understand many of the factors that contribute to acidity. While it is not the same as testing your urine or saliva, it still gives you a good basis from which to work. Afterward, I'll explain how to test your urine or saliva pH to get an even better perspective on your acid-alkaline balance, or lack thereof.

So before we dive further into the 60 Seconds to Slim program, let's assess your current dietary and lifestyle habits, particularly to learn how they may be contributing to excess acidity and fat in your body. Here is the quiz I regularly use with my clients. Grab a pencil and paper to keep track of your points--and remember: Be honest!

Section a

Diet and Lifestyle

1. I add sugar or artificial sweeteners to tea, coffee, cereal, or other food or drinks

O 2 or more times a day (5 points)

O Once a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

2. I eat fried foods (including battered chicken and fish, french fries, fried packaged foods, etc.)

O 2 or more times a day (5 points)

O Once a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

3. I eat desserts (cake, cake, cookies, cookies, doughnuts, pies, etc.) and drink sweetened drinks (including sports drinks, iced tea, lemonade, and bottled fruit juices)

O 2 or more times a day (5 points)

O Once a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

4. I drink cola or other soda (any kind, regular or diet)

O 2 or more times a day (6 points)

O Once a day (5 points)

O 3 to 6 times a week (4 points)

O Once or twice a week (3 points)

O Less than once a week (2 points)

O Never (0 points)

5. I eat fast food (burgers, fries, onion rings, tacos, pizza, submarine sandwiches, etc.)

O 2 or more times a day (5 points)

O Once a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

6. I eat convenience store snacks (chocolate bars, chips, Slurpees, etc.)

O 2 or more times a day (5 points)

O Once a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

7. I drink or eat dairy products (milk, cheese, ice cream, yogurt, etc.)

O 2 or more times a day (4 points)

O Once a day (3 points)

O 3 to 6 times a week (2 points)

O Once or twice a week (1 point)

O Less than once a week (1 point)

O Never (0 points)

8. I eat processed, packaged foods (boxed cereals, microwaveable meals, canned soups and sauces, TV dinners, etc.)

O 2 or more times a day (5 points)

O Once a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

9. I eat red meat and/or pork

O 2 or more times a day (5 points)

O Once a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

10. I eat chicken and/or fish (not fried or battered)

O 2 or more times a day (3 points)

O Once a day (2 points)

O 3 to 6 times a week (1 point)

O Once or twice a week (1 point)

O Less than once a week (1 point)

O Never (0 points)

11. I smoke cigarettes

O 2 or more times a day (5 points)

O Once a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

12. I drink alcohol as follows

O 2 or more glasses of wine, beer, or other alcoholic beverage a day (5 points)

O 1 glass of wine, bottle of beer, or other alcoholic beverage a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

13. I take over-the-counter or prescription medications

O 2 or more times a day, or more than one medication (5 points)

O Once a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

14. I feel stressed about my life/job/relationship

O 2 or more times a day (5 points)

O Once a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

15. I use nonorganic personal care products like shampoo, deodorant, or perfume and chemical household cleaning products

O 2 or more times a day (3 points)

O Once a day (2 points)

O 3 to 6 times a week (2 points)

O Once or twice a week (1 point)

O Less than once a week (1 point)

O Never (0 points)

16. I eat pastries, breads, cereals, or baked goods containing white flour

O 2 or more times a day (5 points)

O Once a day (4 points)

O 3 to 6 times a week (3 points)

O Once or twice a week (2 points)

O Less than once a week (1 point)

O Never (0 points)

Section A Total:______

Section b

Symptoms and Disease

Give yourself 3 points for every symptom or illness below that you experience on an ongoing (daily) basis and any disease or disorder you have been diagnosed with; 2 points for every symptom or illness you experience frequently (weekly); 1 point for every symptom or illness you experience infrequently (1 to 2 times a year); and 0 points if you don't experience the symptom or illness at all.

___ Allergies, asthma, other respiratory concerns

___ Alzheimer's disease, Parkinson's disease, senility, dementia, other brain disorders

___ Arteriosclerosis, heart disease, heart attack, stroke, high cholesterol

___ Arthritis, gout, ankylosing spondylitis

___ Bronchitis, tonsillitis, laryngitis, other respiratory infections

___ Cancer

___ Chronic fatigue syndrome (diagnosed by a doctor), fibromyalgia, environmental illness

___ Colds or flu infections more than once a year (give yourself 0 points if once per year or less often)

___ Depression

___ Diabetes

___ Difficulty gaining weight

___ Digestive concerns: pain, indigestion, constipation, diarrhea, heartburn, irritable bowel syndrome, colitis

___ Gynecological problems such as yeast infections, endometriosis, premenstrual syndrome, menopausal symptoms, etc.

___ Headaches or migraines

___ Hormonal imbalances

___ Kidney disease or urinary tract infections

___ Multiple sclerosis, muscular dystrophy

___ Muscle loss, cramping, or wasting

___ Osteoporosis, bone density loss, fractures or bone breaks

___ Pain or discomfort

___ Premature aging or graying

___ Prostate problems

___ Sinusitis or rhinitis

___ Tooth decay, loss of teeth

___ Weight gain, obesity, difficulty losing weight

Section B Total:______

Section A + Section B Total:______

section c

Healthy Living

I suspect most people are horrified and dismayed when they tally up their score. I'm going to give you a chance to improve it without cheating. Simply calculate your score for the questions below:

1. I eat raw vegetables

O 4 or more times a day (4 points)

O 2 or 3 times a day (2 points)

O Once a day (1 points)

O Less than once a day (0 points)

2. I drink filtered water or alkaline water

O 10 cups or more a day (4 points)

O 7 to 9 cups a day (2 points)

O 4 to 7 cups a day (1 point)

O Less than 4 cups a day (0 points)

3. I exercise for at least 30 minutes (including walking at least 10,000 steps)

O Every day (4 points)

O 4 to 6 times a week (3 points)

O 2 to 3 times a week (2 points)

O Once a week (1 point)

O Less than once a week (0 points)

4. I take time for myself (meditation, rest, relaxation of at least 30 minutes)

O Every day (4 points)

O 4 to 6 times a week (3 points)

O 2 to 3 times a week (2 points)

O Once a week (1 point)

O Less than once a week (0 points)

Section C Total:______

After you total your score for these questions, subtract this number from your Section A + B total. Did it reduce your total? Turn the page to learn what your score means.

Table of Contents

Acknowledgments v

Introduction vi

Part 1 The Acid-Alkaline Connection

Chapter 1 Managing Your Acid Levels 3

Chapter 2 Fire Up Your Metabolism: The Essential Plan 37

Part 2 60 Seconds to Slim Weight-Loss Tips

Chapter 3 Week 1: Substitute: The Foods to Avoid and the Foods That Will Replace Them 87

Chapter 4 Week 2: Boost: Eat More of These Metabolism-Boosting Superfoods 117

Chapter 5 Week 3: Strategize: Adopt These Tips and Tricks to Boost Weight Loss 163

Chapter 6 Week 4: Supplement: Use These Supplements to Dissolve Fat 205

Part 3 Recipes

Breakfasts 237

Beverages 244

Appetizers, Dips, and Spreads 247

Soups 256

Salads and Salad Dressings 262

Entrees 273

Side Dishes 286

Desserts 295

Conclusion 301

About the Author 303

Endnotes 304

Index 310

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