The Galveston Diet  ## Metadata - Author: [[Mary Claire Haver]] | [[3. Resources/Authors/Mary Claire Haver|Mary Claire Haver]] - Full Title: The Galveston Diet - Category: #books - Kindle: [Open in Kindle](https://www.amazon.com/dp/B09XM5R88J) - Document Tags: [[Health]] ## Document Notes ## Highlights - Nutrition is the most under-utilized medication, yet it is the most effective. ([Location 111](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=111)) - your body must shift its energy usage to rely more on fat as its fuel, rather than on glucose ([Location 138](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=138)) - nutritional protocol made up of 70 percent healthy fats, 20 percent lean protein, and 10 percent quality carbohydrates. This ratio accomplishes three major metabolic feats: It encourages the body to burn fat. It trains the body to break the addiction to sugar and processed carbs. And it refocuses your eating on healthy sources of fats, protein, and carbohydrates. ([Location 140](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=140)) - ultimately stabilizing at 40 percent fat, 20 percent protein, and 40 percent carbohydrates for lifetime success. ([Location 144](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=144)) - Choose those that are packed with fiber, vitamins, and antioxidants: quinoa, oats, sweet potatoes, blueberries, and apples are great examples of anti-inflammatory carbs. ([Location 426](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=426)) - obesity is not an energy-balance disorder but, rather, a hormonal disorder that dictates fat storage and metabolism regardless of how many calories you eat. ([Location 479](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=479)) - You also gain weight because the carbohydrates in your diet—both the quantity of carbs and their quality—establish a hormonal environment that makes you pile on fat pounds. ([Location 483](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=483)) - Cruciferous vegetables, like broccoli, broccoli sprouts, Brussels sprouts, and cauliflower, are tightly linked to estrogen. Research shows that women who eat a diet rich in cruciferous vegetables have a lower risk of heart disease, stroke, and cancer, and overall better hormone and estrogen levels. ([Location 525](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=525)) - Having excess body fat can also lead to high estrogen levels, as androgens are converted to estrogen in our fat cells. ([Location 530](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=530)) - One of the ways to combat high estrogen is to eat more cruciferous vegetables. These vegetables contain a phytochemical called diindolylmethane (DIM) that helps rid the body of excess estrogen. Cruciferous vegetables also contain sulfur compounds that help detoxify a sluggish liver, which can trigger weight gain, bloating, gas, and constipation. ([Location 534](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=534)) - Examples of soluble fiber–rich foods include lentils, nuts, oats, and certain fruits and vegetables. ([Location 574](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=574)) - Ghrelin is a key hunger hormone that signals your body to eat. Some studies suggest that intermittent fasting can decrease ghrelin, which would then make you less hungry. ([Location 1137](https://readwise.io/to_kindle?action=open&asin=B09XM5R88J&location=1137)) ## Book Review - [[4. Archives/Book reviews/The Galveston Diet|The Galveston Diet - Book Review]]