Step 1: The Blood Sugar Effect, Eating to Balance Hormones and Mood

Let me just say, THIS IS NOT A DIET. This is a permanent change in your lifestyle and eating habits. Big difference! The way you eat affects your mood, energy levels, hormones, brain function, the level of inflammation you have, your risk of cancer, and more! This is why it's the first step in self-care.

This is a great place to start if losing weight is your goal. It's also important if you have a yeast overgrowth in your body (Candida Albicans), which you may recognize by fatigue, brain fog, sugar cravings, immune system weakness, yeast infections, or urinary tract infections to name a few. If you suffer from Type 2 diabetes, following a low glycemic diet is critical to reversal. Other conditions that will be impacted by this change include cancer, heart disease, auto-immune disorders, and inflammatory conditions, including IBDs, just to name a few.

It takes about 6 weeks to break old habits and begin forming new ones. So, stick to it, be patient, and wait for the amazing, life- changing effects to take place! Not all of these conditions will Be addressed immediately but in time you should see some positive changes in them.

Eat According to the Glycemic Index

Your body loves glucose. Because it is always available in your bloodstream, it's your body's first choice for fuel. When you eat sugar, or anything that breaks down the sugar in the body (such as a banana or a bagel) the blood sugar levels in your body rise. When blood sugar is elevated, insulin is produced by the pancreas to bring the blood sugar back down. Insulin is also a fat-storing hormones! This is what is happening in your body when you eat something high in sugar or carbs: your blood sugar spikes and you feel energetic, but later your blood sugar plummets and you feel exhausted, cranky, and hungry. This roller coaster situation continues all day, every day for most people, creating a continuous appetite, food cravings, fatigue, and mood swings. It is also very stressful on the body, so the body makes the stress hormone cortisol. Elevated cortisol can make you feel tired, hungry, lower your metabolism, and encourage belly fat where cortisol receptor sites are abundant. By eating low glycemic foods, we avoid the spikes and dips of blood sugar and begin to have normal hunger levels, decreased appetite, increased energy, and improved mood. Sounds great, right? Well there is more. You will also lose all the weight you need to lose following this plan, easily and without excessive hunger or food cravings.

How We Burn Fat

Since your body burns fat only after it burns glucose, the key to weight loss for most people is in reducing that glucose first so we can burn fat. By following a low glycemic index diet, you will reduce that glucose and train your body to use more body fat for fuel. We have thousands of calories of body fat energy at all times, so you will never find yourself running low on energy this way. Also, when we burn fat, the body produces ketones. This byproduct of the fat burning process is awesome fuel for the brain and gives you a heightened sense of mental focus and clarity. If you eat too much sugar and carbs, insulin levels will go up which encourages fat storage. When we follow this plan, we are more energetic and happier! Balancing the blood sugar is key to balancing hormones that affect mood, as well.

Avoid Foods High on the Glycemic Index:

Avoid any snacks made with any form of sugar and products with wheat and gluten. Most snack foods such as chips, pretzels, and crackers, sodas and bottled juices, candies or baked sweets are full of sweeteners and refined grains. You might be surprised to find that most fruits, root vegetables, all grains, and dairy products are also high glycemic foods that will spike blood sugar.

Load up on Foods Low on the Glycemic Index:

Focus on these non-starchy vegetables, proteins, and fats that won't spike blood sugar but will provide your body with loads of protein, vitamins, and minerals:

• Artichokes

• Artichoke hearts

• Asparagus

• Avocado

• Bamboo shoots

• Bean sprouts

• Broccoli

• Brussels sprouts

• Cauliflower

• Celery

• Cucumber

• Daikon

• Eggplant

• Endive

• Jicama

• Leeks

• Greens (collard, beet, kale, mustard, turnip)

• Mushrooms

• Okra

• Onions

• Pea pods

• Peppers

• Radish

• Seaweed

• Squash (spaghetti, green and yellow zucchini)

• Sugar snap peas

• Swiss chard

• Tomato

• Water chestnuts

• Watercress

• Cabbages (green, Bok Choy, Chinese)

• All Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)

Animal Proteins: (Food quality here is imperative, so spend the extra on your health!)

• Chicken (organic only)

• Fish (wild caught or sustainable farmed)

• Seafood (wild caught or sustainable farmed)

• Grass fed beef (smaller portion)

• Buffalo (smaller portion)

• Eggs (organic pasture raised)

Fats:

• Raw nuts

• Raw seeds

• Goat cheese

• Coconut oil (ok to heat)

• Olive oil, sesame oil (not heated)

• Avocado

• Almond, peanut or sunflower butter

Natural sweeteners (use these for baking, beverages, or any recipe that calls for sugar):

• Stevia

• Truvia

• Monk fruit powder

• Swerve

Condiments and miscellaneous:

• Sea Salt

• Black pepper

• Garlic powder

• Onion powder

• Pure dried herbs

• Mustard

• Sea tangle kelp noodles or yam calorie-free noodles

Also, feel free to enjoy coffee, green tea, and herbal hot teas (all unsweetened).

Eating Guidelines:

Here is how to do it! Look up glycemic index food charts on the internet. There are several, so just choose foods from the list that have a score of 20 OR LESS. Eat only non-starchy foods, no sugar, and stick to the meal plan.

Tips:

• Eat only foods 20 or below on the glycemic index

• Eat every 2 H to 3 hours, only small portions

• Eat until you are barely satisfied and never to full

• Do not eat from 7 pm to 7 am (or an adjusted 11-12 hour period) each night

• Drink 10, 8 oz. glasses of water daily, but more if you drink coffee and/or alcohol

• Eat as many raw, non-starchy vegetables as possible

• Avoid sugar, wheat, soy, dairy, and gluten

• Include the right kind of fat

Here are a few more tips to get you started. On the first day, write down your weight and, if possible, measure your waist at the navel with a measuring tape. Also, take a "before" photo. These are both great to look back at so that you can track your progress. Plan to prep meals as needed for each day. Being prepared will make a huge difference in your day-to-day life as people who plan ahead with their food are more likely to stick to it.

Sample meal plan:

Day 1

• 1 scrambled egg, 2 egg whites, and 1c. cooked spinach

• 1c. celery sticks with 2 tbsp. peanut butter or other nut butter (almond and sunflower are great)

• 4 oz. grilled chicken or fish with 1c. sliced cucumbers, 1 tomato chopped, and 1/4 c. avocado on a bed of salad greens with 1/4 c. salsa

• Chicken vegetable soup (homemade or low sodium) with green salad and oil-free dressing of choice with 1 tbsp. hempseed.

Day 2

• Power smoothie: H c. ice cubes or frozen coconut milk cubes, 1 c. chopped kale, 1 c. cup unsweetened almond or coconut milk, and 1 tbsp. ground chia seeds (blend well)

• 2 scrambled egg whites and 1 whole egg, 3 oz. ground turkey burger, and 1 c. cooked spinach or other greens

• 1 c. mixed salad greens with 4 oz. grilled chicken breast

• 1-2 c. chopped zucchini onions and mushroom stir fry, 5 oz. grilled or baked Mahi fish, and green salad with light dressing of choice

Day 3

• 1 whole egg plus V c. egg whites with leftover cooked vegetables, such as asparagus

• Green veggie juice or milk shake (made with almond or cashew milk)

• 4 oz. grilled fish (or 1/2 can tuna) on bed of salad greens with light dressing

• 10 almonds, greens, or raw chopped vegetables

• Turkey burger (lean turkey breast, sautéed onions mushrooms, and bell peppers) on a lettuce bun

Day 4

• Breakfast salad: 1/4 c. oats rolled uncooked, 14 c. berries, 14 c. crushed almonds, 1 packet Truvia and cinnamon mixed with 1 c. unsweetened almond milk, plus coffee or tea

• 1 hardboiled egg and raw vegetables (choose above-ground vegetables only)

• 4 oz. grilled salmon with mixed stir-fry vegetables of choice, dark chocolate for dessert (about 1/2 oz.)

• Low-sodium turkey breast (all natural) with 1 tbsp. goat cheese and sprouts or micro greens

• 5 oz. grilled chicken with steamed broccoli and cauliflower plus small green salad if you like

Day 5

• ½ cup scrambled egg whites plus one yolk with salsa and cooked spinach

• 10 pistachio nuts and V c. berries

• 6 pieces sushi (no rice) of choice, miso soup, Edamame beans (soy beans) and green tea

• 4 oz. turkey burger scramble and small green salad

• 2 grilled fish tacos with lettuce wraps plus fresh salsa and 1/4 c. avocado

Day 6

• Power smoothie: 1/2 banana, 1 c. chopped kale, 1 c. almond milk, and 1 tbsp. ground chia seed (blend well)

• 1 grilled chicken breast, steamed vegetables of choice, and 1 c. low-sodium soup

• Grilled fish or chicken topped with marinara sauce with choice of veggie side

Eat Fat to Manage Your Appetite and Balance Hormones

Somewhere along the way, it was decided that eating fat was a bad thing. Why fat was singled out is, I suppose, because it has more than double the calories of carbohydrates and protein (9 calories per gram vs. 4 calories for carbs and protein). While it is true that fat is more calorie dense, it also naturally occurs in smaller amounts. For example, fruits are often larger and nuts and seeds smaller, so we still eat fats, just not as much. For those people thinking that fats are something to eliminate from their diet, consider this: fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper growth, development, and keeping you healthy. Fat makes food tasty and helps you feel full so you eat less! Also fats are an especially important source of calories and nutrients for infants and toddlers. Dietary fat plays a major role in your cholesterol levels, too. Cholesterol is important in manufacturing chemicals and hormones in the body, especially in the brain.

Essential Fatty Acids (EFAs):

Essential fatty acids (EFA) and omega-3 fatty acids are fats not manufactured by the body, so we need to include those in our diet. They are needed for basic functions in the brain, and eating them can actually help you lose weight.

Omega-3 fatty acids come from plants and fish that eat plants. I like chia seeds the best, which is a complete protein and has many other health benefits. Omega-3 fats help your body create a hormone called leptin, which is responsible for telling your body when to stop eating, also, it helps the body covert fat to fuel. Omega-3 fats help you to feel full longer, balance blood sugar, reduce inflammation in the body, and help hair, skin, and nails stay strong and supple. Omega-6 and -9 fatty acids are also good, but the 3s are the ones we get the least and need the most!

Conjugated linoleic acid (CLA) is a potent nutrient, and the best possible sources of CLA are grass-fed beef and raw (unpasteurized) dairy products that come from grass-fed cattle. A host of research has been conducted on animal material, under microscopes, and with humans to determine the impact of CLA on disease. Results have shown CLA to be a potent ally for combating cancer (i.e. breast, colorectal, lung, skin, stomach), cardiovascular disease, high blood pressure, high cholesterol and triglycerides, osteoporosis, insulin resistance, inflammation, and food-induced allergic reactions.

Research on humans has shown that CLA has been beneficial in lowering body fat, with even greater improvement in those who combine exercise with dietary intake of CLA. In fact, research on animals has shown significant improvements seen in both reducing body fat and in increasing lean body mass. Previous studies have shown that CLA is said to reduce body fat while preserving muscle tissue and may also increase your metabolic rate

Since CLA cannot be manufactured in the human body, you must get it from your diet, and your best dietary source of CLA is grass-fed beef. The natural diet for ruminant animals, such as cattle, is grass. When left to feed on grass-only diets, CLA levels are three to five times more than those fed grain-based diets. Medium chain triglycerides (MTC) include coconut oil and palm kernel oil (non- hydrogenated). These fats increase the metabolism, help the body use fat for energy instead of storage (body fat), and curb the appetite since medium chain triglycerides are a form of fat that the body prefers to burn immediately rather than store. Unrefined coconut oil is a very large source of MCTs; on average, about 66% of it is MCT oil. This oil is great for cooking because it has a high smoking point and can be used in all forms of baking and cooking where oil is needed. In addition to helping with weight loss, coconut oil has been used to prevent heart disease, cancer, and diabetes as well as strengthen the immune system and improve skin and hair.

A Note on Fruit:

We all know that fruits and vegetables are good for our health. They contain vitamins, minerals, and antioxidants and have many protective health benefits. While eating fruit is often a better choice than boxed snacks or fast food, it might not be the best choice if you are trying to reduce your body fat. Yes, an apple is always a better choice than French fries, and it is obviously a great choice for travel or when options are limited.

Sugar, no matter the source, is a source of glucose. Many times, people eat large amounts of fruit, assuming they are doing a good thing for their body when in reality they are consuming a whole lot of sugar and preventing their body from burning fat. Yes, it's true they are getting a lot of other nutrients from fruit, as well as valuable antioxidants and fiber, but the reality is that, for rapid fat loss, sugars, including fruit, must be drastically reduced. Once you have reached your target weight, fruit can be reintroduced in small amounts.

With a high intake of fructose (unlike other dietary carbohydrates), your body can fail to stimulate the normal production of leptin. Leptin is a hormone involved in the long-term regulation of energy balance. It goes up when we get enough calories and energy and down when we don't, all to let us know it's either time to stop or start eating. The decrease in leptin production associated with chronic high fructose intake can have harmful effects on the regulation of food intake and body fat. In other words, with high-fructose corn syrup (HFCS), you never get those "I'm full" signals from the brain, so you keep eating even though you've gotten plenty of calories.

Our liver is the major site of fructose metabolism. In the liver, fructose can be converted to glucose derivatives and stored as liver glycogen. The liver can only use and store so much fructose as glycogen at one time while the remainder will be stored as fat!

The moral of this story is that fruit does have its benefits, so the best way of enjoying them without adding to your waistline is:

• 1-2 small servings a day

• Eaten early in the day

• Eaten all by themselves

• Whole forms only, no juice!

Should You Count Your Calories?

I never count calories because I am more focused on the kind of food I am eating. If I am eating the right foods, and listening to my body to know how much I need, there is no need to count calories. It is a very time consuming task that can also make you a bit neurotic to focus on every day. A calorie is a unit of heat burned within the muscle, and only muscle can burn fat. Carbohydrates and proteins are 4 calories per gram, and fat is 9 calories per gram; alcohol is 7. There are 3,500 calories in one pound of fat, so to lose 1 lb. per week, you will need to do the math:

250 calories less in calories each day (1 can of soda) 250 calories expended through movement each day = 500 calorie deficit each day x 7 days = 3500 calories (1 lb.)

For this reason, even though fat is low glycemic, it is high in calories, so we still need to use moderation when eating it. You do want to eat fat because it helps you feel satiated and supports many functions in your body including hormone production.

Blood Sugar and Body Fat

When you expend energy though regular daily activity or exercise, your body uses up the first available fuel source: glucose. You build up glucose in your blood by eating carbohydrates (i.e. grains, legumes, fruit, vegetables). Until you have used up the glucose immediately available in your body, your body will not use fat for fuel! Reducing the amount of glucose to only what you really need helps you switch to actually using fat as fuel.

Glycemic Ratings

By choosing foods lower on the glycemic index rating, you are putting less glucose into your blood stream at any one given time. Eventually, everything will enter the blood stream; however, high glycemic foods "dump" sugar into the blood causing spikes and lows (cravings) and reducing the ability to tap into the body for energy. Choose foods that are higher on the glycemic index rating only before midday so you have longer to burn them off.