Copyright ©2019 Ritamarie Loscalzo, MS, DC, CCN, DACBN

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Austin, Texas, USA.

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This edition was published in the United States of America by Dr. Ritamarie Loscalzo.
Edition Date: March 7, 2019

Disclaimer

The techniques and advice described in this book represent the opinions of the author based on
her training and experience. The author expressly disclaims any responsibility for any liability,
loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques,
recipes or recommendations suggested herein. The responsibility for the consequences of your
use of any suggestion or procedure described hereafter lies not with the authors, publisher or
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if requiring medical advice, please contact the appropriate health professional. We recommend
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If you’ve been accumulating extra fat around the middle, it’s more than just a nuisance, more than
just inconvenient for your wardrobe, and more than a detriment to your confidence. Those extra
pounds around the middle can actually be dangerous.

According to the Mayo Clinic, regardless of your overall weight, having a large amount of belly fat
increases your risk of:

• Cardiovascular disease
• Insulin resistance and type 2 diabetes
• Colorectal cancer
• Sleep apnea
• Premature death from any cause
• High blood pressure

Excess belly fat is associated with increased levels of C-reactive protein, which has been associated
with cardiovascular disease, cancer, lung disease and dementia.

One of the main causes of excess accumulation of belly fat, separate from overconsumption of
calories, is a condition known as insulin resistance.

Contrary to commonly held beliefs, cells can become resistant to insulin long before the lab tests
lead doctors to diagnose it.

This little booklet outlines foods that have been found to restore insulin sensitivity, and thus reverse
insulin resistance and melt away belly fat.

As a side effect, including these foods on a regular basis can increase your energy and reduce
brain fog. Enjoy. Try new foods and incorporate these little gems into your daily food regime.
 High in essential nutrients and

ALFALFA has been connected with improved

metabolism and lowering of blood sugar
in preliminary studies

Contain DHA and minerals to support

repair of insulin receptors.
ALGAE & SEA
VEGETABLES
Contains a unique weight loss

AVOCADO friendly carbohydrate called

“mannoheptulose”, which has been
found to lower insulin secretion

Improves insulin sensitivity

BASIL
Found in Golden Seal, Oregon Grape

BERBERINE
Root, Barberry, Chinese Goldenthread,
and others and reduces blood sugar better
then metformin and other prescription meds

Helps cells use glucose more effectively and

blocks sugar absorption in the intestine. BITTER MELON
Contain compounds called

BLUEBERRIES “anthocyanins” that have antioxidant

properties, and contribute to improve
insulin sensitivity

Contains an isothiocyanate called

“sulforaphane”, an antioxidant that has
been associated with decreased
inflammation and assists in healing
• BROCCOLI
damaged insulin receptors
BROCCOLI The richest source of
sulforaphane, containing 20 to 50 times

SPROUTS the amount as broccoli

Contain high levels of Vitamin K, which

helps keep insulin levels in check, plus they
BRUSSELS
contain sulforaphane
SPROUTS
B. oleracea is the species name

CABBAGE
for cabbage. Vanadium is in cabbage
which mimics insulin. It also can lower
glucose and decrease insulin production,
thus improving insulin resistance

Contains “pinitol”, a natural compound

that has the same effect on insulin receptors
as MHCP in cinnamon. They mimic the
action of insulin
CAROB
Contains “MHCP” which activates an
enzyme that causes insulin to bind to

CINNAMON cells and inhibits the enzyme that blocks

this process. MHCP mimics insulin by
activating its cellular receptors and it works
synergistically with insulin in the cells

Contains polymethoxylated flavones

(PMFs) may help prevent diabetes
CITRUS PEEL
EXTRACT

CLOVE
Studies show reduction of blood
sugar an average of 225 to 150 in
30 days, regardless of dose

CUCUMBER
Contains a substance needed by
the beta cells of the pancreas to
produce insulin
DARK CHOCOLATE (controversial) Rich in flavonoids which
(SWEETENED WITH STEVIA, help counteract insulin resistance

NOT SUGAR)

Found to lower blood sugar, increase

insulin sensitivity, and reduce high cholesterol,
according to several animal and human studies FENUGREEK
Has been shown to increase insulin

GARLIC sensitivity and thus lower blood sugar,

plus contains antioxidants that promote a
healthy cholesterol profile

Increases insulin sensitivity and

decreases inflammation GINGER
Slows carbohydrate absorption;

GINSENG increases cells’ ability to use glucose;

and increases insulin secretion
from the pancreas

GREENS
Abundant in minerals, amino acids,
and phytochemicals that improve insulin
resistance and keep blood sugar steady

Hindi name translates as “sugar

GYMNEMA destroyer,” and it’s said to reduce the

ability to detect sweetness.

SYLVESTRE
Works by boosting the activity of enzymes
that help cells use glucose or by stimulating
the production of insulin

Contains inulin, which slows down

absorption of carbohydrates and
JERUSALEM
stabilizes blood sugar
ARTICHOKE
 Contains a fiber called glucomannan,

KONJAC which has repeatedly been shown

to lower blood glucose and provide
satiation between meals

Rich in vitamin C, contain potent health

promoting compounds like rutin and
limonene, and their acidity can lower the
glycemic index of a meal considerably
LEMON

MAITAKE Lowers sugars, insulin, and triglycerides

by improving sensitivity of cells to insulin;

MUSHROOM powder or water extract seem to work best

Researchers speculate that it may

lower blood sugar because it contains
components that work similarly to insulin
NOPAL
and is high in fiber
CACTUS
OLIVE LEAF Contains oleuropein, which lowers
the digestion of starches into simple sugars,
slows absorption of sugars in the small

EXTRACT intestines, and increases uptake of sugar

across insulin receptors

Lowers blood sugar similar to how

garlic does ONION
Curcumin, the anti-inflammatory
constituent, reduces insulin resistance
and prevents type 2 diabetes by
dampening the inflammatory response
TURMERIC

(Relative of blueberry)

VACCINIUM Mechanism is unknown and it’s not

advised for chronic use
 Contains chromium and acetic acid,
which can alter insulin sensitivity and APPLE CIDER
VINEGAR
may have an effect on blood sugar,
especially with mild type 2 diabetes

Foods THAT CAN CONTRIBUTE TO INSULIN RESISTANCE

SUGAR DRIED FRUIT
AND ALL ITS FRUIT
HIGH SUGAR JUICE
RELATIVES GMO FOODS
High fructose corn syrup,
FRUITS
Honey, Maple syrup,
Molasses, Agave NON- WHOLE
GLUTEN-
ORGANIC GRAINS
CONTAINING (possibly
REFINED GRAINS MEATS in sensitive
people)
GRAINS
POTATOES HEATED OILS
LEGUMES TRANS
(possibly in sensitive FATS
people) PROCESSED COFFEE
MEATS
DAIRY
MARGARINE
ALLERGENS
Dr. Ritamarie Loscalzo is passionately committed to transforming our current broken disease-
care system into a true health care system where each and every practitioner is skilled at finding
the root cause of health challenges and using ancient healing wisdom married with modern
scientific research to restore balance.

As the founder of the Institute of Nutritional Endocrinology, Dr. Ritamarie specializes in

using the wisdom of nature to restore balance to hormones with a special emphasis on thyroid,
adrenal, and insulin imbalances. Her practitioner training programs empower health and
nutrition practitioners to get to the root cause of health issues by using functional assessments
and natural therapeutics to balance the endocrine system, the master controller.

Dr. Ritamarie is a licensed Doctor of Chiropractic with Certifications in Acupuncture, Nutrition,

Herbal Medicine, and HeartMath®. She’s also a certified living foods chef, instructor, and coach,
and she has trained and certified hundreds of others in the art of using palate-pleasing, whole
fresh food as medicine.

A best-selling author, speaker, and internationally recognized nutrition and women’s health
authority with over 25 years of clinical experience, Dr. Ritamarie offers online courses, long-
distance coaching and counseling, and deeply empowering and informative live events.

Find all the Resources You Need for Natural Healing

Based on Cutting-Edge Science
www.DrRitamarie.com