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Introduction

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Chapter 1 – Why Stress Makes You Fat and Unhealthy

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Chapter 3 – Slim and Calm on a Plate: De-Stress Diet Overview

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46. van Dam, R M et al. ‘Dietary patterns and risk for type 2 diabetes mellitus in U.S. men’,
Ann Intern Med 2002; 136(3): 201–209
47. Hemalatha, S et al. ‘Influence of germination and fermentation on bioaccessibility of
zinc and iron from food grains’, Eur J ClinNutr 2007; 61(3): 342–48
48. Gautam, S et al. ‘Higher bioaccessibility of iron and zinc from food grains in the
presence of garlic and onion’, J Agric Food Chem 2010; 58(14): 8426–29
49. Sartorelli, D S et al. ‘High intake of fruits and vegetables predicts weight loss in
Brazilian overweight adults’, Nutr Res 2008; 28(4): 233–38
50. German, J B, Dillard, C J. ‘Saturated fats: what dietary intake?’, Am J ClinNutr 2004;
80(3): 550–59
51. Howard, B V et al. ‘Low-fat dietary pattern and risk of cardiovascular disease: the
Women’s Health Initiative Randomized Controlled Dietary Modification Trial’, JAMA
2006; 295(6): 655–66
52. Micha, R, Mozaffarian, D. ‘Saturated fat and cardiometabolic risk factors, coronary
heart disease, stroke, and diabetes: a fresh look at the evidence’, Lipids 2010; 45(10):
893–905
53. Ramsden, C E et al. ‘Dietary fat quality and coronary heart disease prevention: a
unified theory based on evolutionary, historical, global, and modern perspectives’, Curr
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54. Mozaffarian, D et al. ‘Effects on coronary heart disease of increasing polyunsaturated
fat in place of saturated fat: a systematic review and meta-analysis of randomized
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55. Cordain, L. ‘Saturated fat consumption in ancestral human diets: implications for
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56. Cordain, L et al. ‘Fatty acid analysis of wild ruminant tissues: evolutionary implications
for reducing diet-related chronic disease’, Eur J ClinNutr 2002; 56(3): 181–91
57. Carrera-Bastos, P et al. ‘The western diet and lifestyle and diseases of civilization’, Res
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58. Li, Z et al. ‘Dietary Factors Alter Hepatic Innate Immune System in Mice with Non-
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59. Cordain, L et al. ‘Plant-animal subsistence ratios and macronutrient energy estimations
in worldwide hunter-gatherer diets’, Am J ClinNutr 2000; 71(3): 682–92
60. Cordain, L et al. ‘The paradoxical nature of hunter-gatherer diets: meat-based, yet
non-atherogenic’, Eur J ClinNutr 2002; 56(1): S42–52
61. Micallef, M et al. ‘Plasma n-3 Polyunsaturated Fatty Acids are negatively associated with
obesity’, Br J Nutr 2009; 102(9): 1370–74
62. McCombie, G et al. ‘Omega-3 oil intake during weight loss in obese women results in
remodelling of plasma triglyceride and fatty acids’, Metabolomics 2009; 5(3): 363–74
63. Parra, D et al. ‘A diet rich in long chain omega-3 fatty acids modulates satiety in
overweight and obese volunteers during weight loss’, Appetite 2008; 51(3): 676–80
64. Piscitelli, F et al. ‘Effect of dietary krill oil supplementation on the endocannabinoidome
of metabolically relevant tissues from high-fat-fed mice’, NutrMetab 2011; 8(1): 51
65. Kuipers, R S et al. ‘Estimated macronutrient and fatty acid intakes from an East African
Paleolithic diet’, Br J Nutr 2010; 104(11): 1666–87
66. Siri-Tarino, P W et al. ‘Meta-analysis of prospective cohort studies evaluating the
association of saturated fat with cardiovascular disease’, Am J ClinNutr 2010; 91(3):
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67. Papamandjaris, A A et al. ‘Medium chain fatty acid metabolism and energy
expenditure: obesity treatment implications’, Life Sci 1998; 62(14): 1203–15
68. Mañé, J et al. ‘Partial replacement of dietary (n-6) fatty acids with medium-chain
triglycerides decreases the incidence of spontaneous colitis in interleukin-10-deficient
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69. Huang, C B et al. ‘Short- and medium-chain fatty acids exhibit antimicrobial activity for
oral microorganisms’, Arch Oral Biol 2011; 56(7): 650–54
70. Thormar, H et al. ‘Stable concentrated emulsions of the 1-monoglyceride of capric
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Campylobacter jejuni, Salmonella spp., and Escherichia coli’, Appl Environ Microbiol
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71. Batovska, D I et al. ‘Antibacterial study of the medium chain fatty acids and their 1-monoglycerides: individual effects and synergistic relationships’, Pol J Microbiol 2009;
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72. Hauenschild, A et al. ‘Successful treatment of severe hypertriglyceridemia with
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73. Nagao, K, Yanagita, T. ‘Medium-chain fatty acids: functional lipids for the prevention and
treatment of the metabolic syndrome’, Pharmacol Res 2010; 61(3): 208–12
74. St-Onge, M P et al. ‘Medium chain triglyceride oil consumption as part of a weight
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75. Hite, A H et al. ‘In the face of contradictory evidence: Report of the Dietary
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76. Hsu, Y C, Ip, M M. ‘Conjugated linoleic acid-induced apoptosis in mouse mammary
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the AMP-activated protein kinase pathway and by oxidative stress’, Cell Signal 2011
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ovariectomized female C57BL/6J mice’, Nutr Res 2010; 30(10): 714–21
78. Joseph, S V et al. ‘Trans-8, cis-10+ cis-9, trans-11-conjugated linoleic acid mixture alters body composition in Syrian golden hamsters fed a hypercholesterolaemic diet’, Br J
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79. Dervishi, E et al. ‘The forage type (grazing vs hay pasture) fed to ewes and the lamb
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adolescent girls fed a dairy-rich diet’, J Am Diet Assoc 2000; 100(5): 524–28
81. Tuula, et al. ‘Lactose Intolerance’, Journal of the American College of Nutrition 2000; 19:
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82. Itan, Y et al. ‘The Origins of Lactase Persistence in Europe’, PLoS Computational Biology
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83. Hoppe, C et al. ‘High intakes of milk, but not meat, increase s–insulin and insulin
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84. Bulhões, A C et al. ‘Correlation between lactose absorption and the C/T–13910 and
G/A–22018 mutations of the lactase-phlorizin hydrolase (LCT) gene in adult-type
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85. Simopoulos, A P. ‘The Mediterranean Diets: What Is So Special about
the Diet of Greece? The Scientific Evidence’, J. Nutr 2001; 131: 3065S–3073S
86. Anderson, D C. ‘Assessment and nutraceutical management of stress-induced adrenal
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87. Aschoff, J et al. ‘Meal timing in humans during isolation without time cues’, J Biol
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88. Cugini, P et al. ‘Chronobiometric identification of disorders of hunger sensation in
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89. Smolensky, M, Lamberg, L. The Body Clock Guide to Better Health (Holt, 2000)
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91. Rada, P et al. ‘Daily bingeing on sugar repeatedly releases dopamine in the accumbens
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Chapter 4 – 6 Weeks to De-Stress Success

1. Uematsu, T et al. ‘Effect of dietary fat content on oral bioavailability of menatetrenone
in humans’, J Pharm Sci 1996; 85(9): 1012–16
2. Shin, J S et al. ‘Indole-Containing Fractions of Brassica rapa Inhibit Inducible Nitric
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Greece? The Scientific Evidence’, J. Nutr 2001; 131: 3065S–3073S
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16. Major, G C et al. ‘Multivitamin and dietary supplements, body weight and appetite:
results from a cross-sectional and a randomised double-blind placebo-controlled
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22. Sawazaki, S et al. ‘The effect of docosahexaenoic acid on plasma catecholamine
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24. Delarue, J et al. ‘Fish oil prevents the adrenal activation elicited by mental stress in
healthy men’, Diabetes Metab 2003; 29(3): 289–95
25. Piscitelli, F et al. ‘Effect of dietary krill oil supplementation on the endocannabinoidome
of metabolically relevant tissues from high-fat-fed mice’, NutrMetab 2011; 8(1): 51
26. Kiecolt-Glaser, J K. ‘Omega-3 supplementation lowers inflammation and anxiety in
medical students: A randomized controlled trial’, Brain, Behavior, and Immunity 2011
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and structural-functional synergies with cell membrane phospholipids’, Altern Med Rev
2007; 12(3): 207–27
28. Famularo, G et al. ‘Probiotic lactobacilli: an innovative tool to correct the
malabsorption syndrome of vegetarians?’, Med Hypotheses 2005; 65(6): 1132–35
29. Ley, R E et al. ‘Microbial ecology: Human gut microbes associated with obesity’, Nature
2006; 444:1022–23
30. Kadooka, Y et al. ‘Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri
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ClinNutr 2010; 64(6): 636–43
31. Messaoudi, M et al. ‘Assessment of psychotropic-like properties of a probiotic
formulation (Lactobacillus helveticus R0052 and Bifidobacteriumlongum R0175) in
rats and human subjects’, British Journal of Nutrition 2011; 105: 755–64
32. Ka, S O et al. ‘Silibinin attenuates adipogenesis in 3T3–L1 preadipocytes through a
potential upregulation of the insig pathway’, Int J Mol Med 2009; 23(5): 633–37
33. Anderson, D C. ‘Assessment and nutraceutical management of stress-induced adrenal
dysfunction’, Integrative Medicine 2008; 7(5): 18–25
34. Morgan, M, Bone, K. ‘Herbs to enhance energy and performance, a phytotherapist’s
perspective’, Mediherb 2008; 124
35. Rada, P et al. ‘Daily bingeing on sugar repeatedly releases dopamine in the accumbens
shell’, Neuroscience 2005; 134(3): 737–44
36. Hoebel, B G et al. ‘Evidence for sugar addiction: Behavioral and neurochemical effects
of intermittent, excessive sugar intake’, Neuroscience and Biobehavioral Reviews 2008;
32: 20–39
37. Erlanson-Albertsson, C. ‘Sugar triggers our reward-system. Sweets release opiates
which stimulates the appetite for sucrose – insulin can depress it’, Lakartidningen 2005;
102(21): 1620–22
38. Blass, E et al. ‘Interactions between sucrose, pain and isolation distress’,
PharmacolBiochem Behav 1987; 26(3): 483–89
39. Warne, J P. ‘Shaping the stress response: interplay of palatable food choices,
glucocorticoids, insulin and abdominal obesity’, Mol Cell Endocrinol 2009; 300(1–2):
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40. Wideman, C H et al. ‘Implications of an animal model of sugar addiction, withdrawal
and relapse for human health’, NutrNeurosci 2005 ; 8(5–6): 269–76
41. Wintola, O A et al. ‘The effect of Aloe ferox Mill. in the treatment of loperamideinduced
constipation in Wistar rats’, BMC Gastroenterol 2010; 10: 95
42. Jönsson, T et al. ‘Paleolithic diet is more satiating per calorie than a Mediterranean-like
diet in individuals with ischemic heart disease’, NutrMetab 2010; 7(1): 85
43. Manzano, S, Williamson, G. ‘Polyphenols and phenolic acids from strawberry and apple
decrease glucose uptake and transport by human intestinal Caco-2 cells’, Molecular
Nutrition & Food Research 2010; 54(12): 1773–80
44. Torronen, R et al. ‘Berries modify the postprandial plasma glucose response to
sucrose in healthy subjects’, Br J Nutr 2010; 103(8): 1094–97
45. Amo, K et al. ‘Effects of xylitol on metabolic parameters and visceral fat accumulation’,
J ClinBiochemNutr 2011; 49(1): 1–7
46. Jarvill-Taylor, K J et al. ‘A hydroxychalcone derived from cinnamon functions as a
mimetic for insulin in 3T3–L1 adipocytes’, J Am CollNutr 2001 Aug; 20(4): 327–36
47. DesMaisons, K. Potatoes Not Prozac (Simon & Schuster, 2008)
48. Tylka, T L. ‘Development and psychometric evaluation of a measure of intuitive eating’,
Journal of Counseling Psychology 2006; 53(2): 226–40
49. Hairston, K G et al. ‘Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a
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zinc and iron from food grains’, Eur J ClinNutr 2007; 61(3): 342–48
51. Di Cagno, R et al. ‘Proteolysis by sourdough lactic acid bacteria: effects on wheat flour
protein fractions and gliadin peptides involved in human cereal intolerance’, Appl
Environ Microbiol 2002; 68: 623–33
52. Avena, N M, Hoebel, B G. ‘A diet promoting sugar dependency causes behavioral
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Chapter 5 – A Breakfast Revolution

1. Timlin, M T. ‘Breakfast Eating and Weight Change in a 5-Year Prospective Analysis of
Adolescents: Project EAT (Eating Among Teens)’, Pediatrics 2008; 3: e638–e645
2. Rampersaud, G C et al. ‘Breakfast habits, nutritional status, body weight, and academic
performance in children and adolescents’, J Am Diet Assoc 2005; 105(5): 743–60
3. Blom, W A M et al. ‘Effect of a high-protein breakfast on the postprandial ghrelin
response’, Am J ClinNutr 2006; 83(2): 211–20
4. Kapur, S et al. ‘Postprandial Insulin and Triglycerides after Different Breakfast Meal
Challenges: Use of Finger Stick Capillary Dried Blood Spots to Study Postprandial
Dysmetabolism’, J Diabetes Sci Technol 2010; 4(2): 236–43
5. Tin, S P et al. ‘Breakfast skipping and change in body mass index in young children’, Int
J Obes 2011; 35(7): 899–906
6. Vander Wal, J S et al. ‘Egg breakfast enhances weight loss’, Int J Obes 2008; 32(10):
1545–51
7. Ratliff, J et al. ‘Consuming eggs for breakfast influences plasma glucose and ghrelin,
while reducing energy intake during the next 24 hours in adult men’, Nutr Res 2010;
30(2): 96–103
8. Dhurandhar, N V et al. ‘Egg breakfast enhances weight loss’, FASEB J 2007; 21: 538
9. Isaksson, H et al. ‘Effect of rye bread breakfasts on subjective hunger and satiety: a
randomized controlled trial’, Nutr J 2009 Aug 26; 8: 39
10. Neustadt, J. ‘Mitochondrial Dysfunction and Disease’, Integrative Medicine 2006; 5(3):
14–20
11. Molyneux, S M et al. ‘Coenzyme Q10: Is There a Clinical Role and a Case for
Measurement?’, Research Review 2008; 29(2): 71–82
12. Mizuno, K et al. ‘Antifatigue effects of coenzyme Q10 during physical fatigue’, Nutrition
2008; 24(4): 293–99
Chapter 6 – The Building Blocks of Lunch and Dinner

1. Duckett, S K. ‘Understanding Factors Affecting Meat Quality – Results from Pasture
Based Beef Systems – 3 year multi State Study’, American Grassfed Association, 2007
2. Freedman, N D et al. ‘Association of meat and fat intake with liver disease and
hepatocellular carcinoma in the NIH–AARP cohort’, J Natl Cancer Inst 2010; 102(17):
1354–65
3. Micha, R et al. ‘Red and processed meat consumption and risk of incident coronary
heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis’,
Circulation 2010; 121(21): 2271–83
4. Williams, D E et al. ‘Xenobiotics and xenoestrogens in fish: modulation of cytochrome
P450 and carcinogenesis’, Mutation Research/Fundamental and Molecular Mechanisms
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8. Butler, G et al. ‘Fat composition of organic and conventional retail milk in northeast
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9. Puotinen, C J. ‘Unhealthy Vegetable Oils? Does Food Industry Ignore Science
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presence of garlic and onion’, J Agric Food Chem 2010; 58(14): 8426–29
13. Layrisse, M et al. ‘New property of vitamin A and B carotene on human iron
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Chapter 7 – Taking the Stress Out of Lunch
1. Research carried out in 2009 by Spar
2. Research carried out by Warburtons July 2009
3. Johnson, C S. ‘Strategies for Healthy Weight Loss: From Vitamin C to the Glycaemic
Response’, Journal of the American College of Nutrition 2005; 24(3): 158–65
Chapter 8 – De-Stressing Dinner

1. Head, K, Kelly, G. ‘Nutrients and botanicals for treatment of stress: Adrenal fatigue,
neurotransmitter imbalance, anxiety, and restless sleep’, Alt. Med. Rev 2009; 14(2):
114–40
2. Backhaus, J et al. ‘Sleep disturbances are correlated with decreased morning
awakening salivary cortisol’, Psychoneuroendocrinology 2004; 29 (9): 184–91
3. Cutolo, M et al. ‘Circadian rhythms: Glucocorticoids and arthritis’, Ann. NY Acad. Sci
2006; 1069: 289–99
4. Yang, X. ‘A wheel of time: the circadian clock, nuclear receptors, andphysiology’, Genes
Dev 2010; 24: 741–47
5. Smolensky, M, Lamberg, L. The Body Clock Guide to Better Health
(Holt, 2000)
6. Shang, Y et al. ‘Imaging analysis of clock neurons reveals light buffers the wakepromoting
effect of dopamine’, Nat Neurosci 2011; 14(7): 889–95
7. Mollicone, D J et al. ‘Optimizing sleep/wake schedules in space: Sleep during chronic
nocturnal sleep restriction with and without diurnal naps’, ActaAstronautica 2007;
60(4–7): 354–61
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Professional). US National Institutes of Health http: //ods.od.nih.gov/factsheets/
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9. Murck, ‘Magnesium and affective disorders’, NutrNeurosci 2002; 5(6): 375–89
10. Cernak, I et al. ‘Alterations in magnesium and oxidative status during chronic
emotional stress’, Magnes-Res 2000; 13(1): 29–36
11. Seelig, M S. ‘Consequences of magnesium deficiency on the enhancement of stress
reactions; preventive and therapeutic 68 implications (a review)’, Journal of the
American College of Nutrition 1994; 13(5): 429–46
12. Galan, P et al. ‘Dietary magnesium intake in a French adult population’, Magnesium
Research 1997; 10(4): 321–28
13. Quaranta, S et al. ‘Pilot study of the efficacy and safety of a modified-release
magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome’,
Clin Drug Investig 2007; 27(1): 51–58
14. Sole, M J et al. ‘Diurnal physiology: core principles with application to the pathogenesis,
diagnosis, prevention, and treatment of myocardial hypertrophy and failure’, Journal of
Applied Physiology 2009; 107(4): 1318–27
15. Winkelman, J W. ‘Reduced Brain GABA in Primary Insomnia: Preliminary Data from
4T Proton Magnetic Resonance Spectroscopy (1H–MRS)’, Sleep 2008; 31(11):
1499–1506
16. Abdou, A M et al. ‘Relaxation and immunity enhancement effects of gammaaminobutyric
acid (GABA) administration in humans’, Biofactors 2006; 26(3): 201–208
17. Yoo, D Y et al. ‘Pyridoxine enhances cell proliferation and neuroblast differentiation
by upregulating the GABAergic system in the mouse dentate gyrus’, Neurochem
Res 2011; 36(5): 713–21
18. Bromek, E et al. ‘Cytochrome P450 mediates dopamine formation in the brain in vivo’,
J Neurochem 2011; 118(5): 806–15
19. Smolensky, M, Lamberg, L. The Body Clock Guide to Better Health (Holt, 2000)
20. Beck, M E. ‘Dinner Preparation in the United States’, British Food Journal 2007; 109(7):
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21. Holt, S H A et al., ‘A Satiety Index of Common Foods’, European Journal of Clinical
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22. Braun, L, Cohen, M. Herbs & Natural Supplements. An evidence-based guide (2nd edn;
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Chapter 9 – Stress-free Drinks and Snacks

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2. Blom, W A M et al. ‘Effect of a high-protein breakfast on the postprandial ghrelin
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3. Ifland, J R et al. ‘Refined food addiction: a classic substance use disorder’, Med
Hypotheses 2009; 72(5): 518–26
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7. Yang, Q. ‘Gain weight by “going diet?” Artificial sweeteners and the neurobiology of
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Biol 2011 Jul. [Epub ahead of print] Chapter 10 – The New Mind–Body Movement

1. Hassmen, P et al. ‘Physical Exercise and psychological well-being: a population study in
Finland’, Preventative Medicine 2000; 30(1): 17–25
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Subjective Mood Experiences of Women of Different Age Groups Over Time’, Journal
of Sport Behaviour 2006
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Perspective’, International Journal of Sports Medicine 1998; 19(5): 328–35
5. Biddle, S et al. Physical Activity and Psychological Wellbeing (Routledge, 2000)
6. Lydon, C. Ten Years Thinner (Mobius, 2008)
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8. Trapp, E G et al. ‘The effects of high intensity intermittent exercise training on fat loss
and fasting insulin levels of young women’, International Journal of Obesity 2008; 32(4):
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overweight women’, Archives of Internal Medicine 2008; 168(14): 1550–59
10. Tremblay, M S et al. ‘Incidental movement, lifestyle-embedded activity and sleep: new
frontiers in in physical activity assessment’, Can J Public Health 2007; 98(2): S208–17
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1–8
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14(10): 1762–70
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cardiorespiratory fitness, blood lipids, and homocysteine in sedentary young women’,
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athletes’, J Appl Physiol 2011; 110(6): 1622–26
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Your Body (HarperOne, 2011). Quoted with kind permission from the author
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Chapter 11 – Calm for Life

1. Kristal, A R. ‘Yoga practice is associated with attenuated weight gain in healthy, middleaged
men and women’, AlternTher Health Med 2005; 11(4): 28–33
2. Farhi, D. The Breathing Book: Vitality and Good Health Through Essential Breath Work
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3. Conti, P B. ‘Assessment of the body posture of mouth–breathing children and
adolescents’, J Pediatr (Rio J) 2011; 87(4): 357–63
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management’, ApplPsychophysiol Biofeedback 2007; 32(2): 89–98
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95(1–2): 10–16
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attention’, Psychophysiology 2011; 48(1): 117–20
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need’, Behavioral and Brain Functions 2010; 6: 47
10. Sivasankaran, S. ‘The Effect of a Six-Week Program of Yoga and Meditation on Brachial
Artery Reactivity: Do Psychosocial Interventions Affect Vascular Tone?’, Clin. Cardiol
2006; 29,: 393–98
11. Kamei, T et al. ‘Decrease in serum cortisol during yoga exercise is correlated with
alpha wave activation’, Percept Mot Skills 2000; 90(3,1): 1027–32
12. Wheeler, A, Wilkin L. ‘A Study of the Impact of Yoga Âsana on Perceived Stress, Heart
Rate, and Breathing Rate’, International Journal of Yoga Therapy 2007; 17: 57–63
13. Telles, S et al. ‘Short term health impact of a yoga and diet change program on
obesity’, Med SciMonit 2010; 16(1): CR35–40
14. Field, T. ‘Yoga clinical research review’, Complementary Therapies in Clinical Practice 2010:
1–8
15. Wheeler, A. ‘The Impact of Bi-weekly Yoga Classes on Menstrual Cycle of College-
Aged Females’, Department of Kinesiology, California State University CA. Submitted
for publication http: //onesourceyoga.com/page8/page20/page20.html
16. Wheeler, A. ‘The Effects of T. Krishnamacharya Style Yoga Class on Body Image of
Female College Students’, Department of Kinesiology, California State University CA.
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17. Field, T. ‘Yoga clinical research review’, Complementary Therapies in Clinical Practice 2010:
1–8
18. Wheeler, A. ‘An Analysis of Personality, Yoga Preferences and the Relaxation Response’,
paper presented at the International Association of Yoga Therapy Sytar Conference,
2007, Los Angeles, CA
19. Carei, T R. ‘Randomized controlled clinical trial of yoga in the treatment of eating
disorders’, J Adolesc Health 2010; 46(4): 346–51
20. McIver, S. ‘‘‘Overeating is not about the food’’: women describe their experience of a
yoga treatment program for binge eating’, Qual Health Res. 2009; 19(9): 1234–45
21. Streeter, C C. ‘Yoga Asana Sessions Increase Brain GABA Levels: A Pilot Study’, J Altern
Complement Med 2007; 13(4): 419–26
22. Kiecolt-Glaser, J. ‘Stress, Inflammation, and Yoga Practice’, Psychosomatic Medicin 2010;
72(2): 113–21