1. Say Goodbye to Sugar & Substitutes
This includes all sugar and substitutes except stevia. It is the only sweetener that does not affect your insulin levels. Unfortunately, you can’t swap out sugar for similar substitutes and get results. The end result is that you won’t look at sugar in the same way! Sweet drinks, cake, cookies, muffins will all seem too rich simply by looking at them.
Read labels! Sugar is in ketchup, salad dressings, sauces and liquids including alcohol. Wine bottles don't list nutritional facts so it's unclear how much sugar you actually consume. As a rule of thumb, know that alcohol turns to sugar in your bloodstream so avoiding it is key at this time.
Incorporate foods that have a low-glycemic index or are slow to raise insulin levels. Low-glycemic foods include sweet potatoes, yams, pumpkin, and quinoa. Keeping these foods on hand if by chance you do get a craving will help as they are rich and satisfying.
Sugar cravings can be a real struggle. If you experience cravings, then consider something like Crave Control which is formulated with the essential “neuro-nutrients” to support the brain’s crave control functions, while promoting a serotonin and dopamine production for a feeling of well-being. It also supports brain function with the minerals needed to naturally balance control for food cravings, appetite, mild anxiety, mood swings, and food addictions.
You can check it out HERE.
2. Eat 1 lb. of Vegetables a Day
This may sound like a lot, but it amounts to three to four cups or 16 oz., roughly seven servings total. Add both cooked and raw spinach, tomato, broccoli, asparagus, mushrooms or red pepper to your morning eggs. Doing this at every meal will get 3-4 servings in to add fiber and allow you to reap the nutritional benefits. Adding vegetables to protein shakes also helps to meet the daily amount.
A great way to begin adding more vegetables to your diet is to use a local delivery service. Many are available including Amazon Prime to bring a box of fresh produce weekly right to your door. This is what I use at home as well to save time. I then take an hour to prepare food on Sundays. By chopping everything up, steaming some and storing the rest. I can now use all of the vegetables for meal variations throughout the week.
My #1 recommendation to make sure you get your daily veggies is supplementing with Super Greens. It's my own powdered greens mix that delivers nutrients equivalent to eating a pound of greens. You can check it out HERE. It's perfect on its own or blended into smoothies (plus it tastes good enough for husbands and kids).
3. Eat More Protein at Meals
Protein keeps your insulin in check and allows you to feel full for longer. Get 4-6 oz. of organic chicken, fish, beans or quinoa at every meal and aim for 25-45 grams of protein. Getting your fill of organic legumes is excellent. The white kidney bean is best as it contains a natural carbohydrate blocker.
Most women trying to lose weight need to increase their non-animal based protein. Personally, I use a daily protein shake like the All-In-One Chocolate shake that has 20g of protein per serving, along with fiber, micro-nutrients, digestive enzymes and pre-biotics.
I've tried just about every vegetable protein powder on the market and it's still my favorite (and I'm not just saying it because I helped formulate it, the taste is exceptional).
You can find it HERE.
4. Eat Every 4 - 6 Hours
The main sign we are insulin resistant is we are ready to go on a “see-food diet.” If you feel willing to devour what is in front of you every three hours, then that's a sign. That can also be a warning we are not getting enough protein during meals.
I don’t recommend feeding into snack cravings between meals unless absolutely necessary. If you feel a low blood sugar onset occurring between meals, drink 8 oz. of filtered water and time yourself for 20 minutes. If that time passes and you are still feeling low have 10 almonds or walnuts.
The other option is keeping a handy snack bar in your bag. I travel constantly and have almost no time during the day to plan out all my meals. I always keep a Super Power Bar in my bag to prevent myself from crashing. You can grab a Cacao, Nuts & Seeds Super Power Bar HERE.
5. Cutting High-Glycemic Fruit
Since the goal is to reset our insulin, we will have to cut sugary fruit. Switching to berries instead of bananas makes a big difference. One serving is a half-cup of low-glycemic fruit (glycemic index 55 or less). Food choices include berries, avocado, or olives. Get rid of all fructose in your house, including high-glycemic fruit. This means saying goodbye to bananas, mangos, and grapes for at least 72 hours.
6. Eat Organic and Antibiotic & Pesticide Free As Often As Possible
Eat the highest quality, most nutrient-dense organic food you can afford. Focus on consuming low-glycemic index green vegetables. Kale, chard, dandelion, spinach, and collards are all excellent choices. The 80/20 rule is realistic as most restaurants don’t serve organic produce or meat. If they have wild-caught fish options, go for it.
7. Eat Fermented Foods for Natural Probiotics
The good bacteria we need in our gut comes from probiotic food or supplements. They can take your health to the next level. The good bacteria is key for detoxiﬁcation, especially heavy metals.
Fermented foods include; yogurt, keﬁr, miso, and fermented vegetables. This means you can enjoy sauerkraut, pickles, and kimchi. The lactic acid made from kimchi fermentation stops the growth of bad bacteria. It helps prevent obesity, diabetes, yeast infections, urinary tract infections, and gastrointestinal cancers. One recent study showed that kimchi improved fasting glucose and cholesterol levels. Kimchi is high in fiber, vitamins A, C, calcium, and iron.
You can use pre & probiotic supplements to boost gut health as well. There's a couple of options that could be worth checking out if you're concerned about gut health.
Gut Instinct is a high potency daily supplement blended from over 15 billion live organisms that can support your gut health. You can grab Gut Instinct HERE.
Another option is the new Medical Food Grade Chocolate or Vanilla Prebiotic Shake that's specifically made to support management of compromised gut function or digestive disorders, including malabsorption. These shakes are great for those with a leaky gut as it contains healthy prebiotics—like isomalto-oligosaccharides and human milk oligosaccharides that help to build the good bacteria in your gut.
You can add one scoop of the Prebiotic Shake to your All-In-One Shake for extra gut health support.
Check out the medical food grade shakes HERE.