Course 2: Cravings and Weight Gain Insulin Resistance and Low- Glycemic Eating

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Kerry Cox
6 years ago
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1 Course 2: Cravings and Weight Gain Insulin Resistance and Low- Glycemic Eating Please listen to this week s audio and complete the following questions as they are discussed in the audio. Belief Systems have been shaped by our experiences from the moment we entered the world until now. Belief systems affect how we view ourselves, how we view others, how we use food, how we take care of ourselves, what we believe our potential is in the world and MORE! Our belief systems have been shaped by our parents, our caregivers, our grandparents, our siblings, television and movies, our faith and religion, our friends, our parent s friends, magazines and advertisements, etc. Here are some examples of belief systems: Healthy is expensive. Being healthy is restrictive and boring and it means I can t have any fun. I have no willpower or motivation to do anything long- term. I am a failure. My healthy lifestyle is an inconvenience to those around me. Exercise is uncomfortable. I have to cut calories and exercise a lot to lose weight. I am selfish if I go on this health journey and my family isn t for it. Your Personal Belief Systems What has shaped how you view dieting? BY THE HEALTHY EDGE, LLC COURSE 2 NOTES 1

2 What has shaped how you look at your body or what you think is the ideal body? What value do you place on your weight? Do you believe you have the time and money to be healthy? What beliefs do you have about exercise? What do you really think about your ability to live The Healthy Edge lifestyle? What does food mean to you? (FOOD IS comfort, love, fun, my friend, a reward, etc.) Positive Belief Systems We have positive belief systems that serve us. Some examples would be: Women can do anything that men can do. I like healthy food. I will try anything. 2 BY THE HEALTHY EDGE, LLC COURSE 2 NOTES

3 A great spouse is supportive and loves me no matter what. I am smart enough to go to college and be whatever I want to be. I am a great athlete. Family is the most important thing in the world. Making a difference in the world is more important than having tons of money. I give my best in everything I do. My worth is grounded in being a Child of God. What are some positive belief systems you have? Bolting Ending the obsession some of you have with food and your weight is learning how to stay in the present and not bolt when you feel emotions of loneliness, rejection, anger, confusion, failure, etc. Bolting includes: Eating Drinking Sleeping Watching TV Isolating yourself Blaming others Blaming yourself Comparing yourself to other people Thinking about something else Thinking about the past Dreaming about life in the future Never getting deeply involved, etc. How do you bolt? BY THE HEALTHY EDGE, LLC COURSE 2 NOTES 3

4 The second challenge this week (beyond identifying your belief systems) is to NOT EAT YOUR FEELINGS. You may be amazed at how many times you go to food when there is no hunger, but rather an emotion that you would rather not feel or deal with. As you proceed through the week, write in your notes or your Healthy Edge Wellness Tracker the answers to these questions: What emotions come up for you when you choose to be present and in the moment without using food to numb them? What have you been bolting from and numbing with food? VIDEO: Cravings and Weight Gain: Insulin Resistance and Low- glycemic Eating Metabolism % Basal Metabolic Rate % Thermal Effect of Food % Activity (Exercise) Your Thin Hormone: Secreted by Turns appetite Turns up metabolism and fat burning Leptin Resistance More excess weight = more leptin But, body stops picking up signal of leptin. Cravings and weight gain results. 4 BY THE HEALTHY EDGE, LLC COURSE 2 NOTES

5 Malnutrition can also cause leptin resistance as well as: Crash Dieting. Weight Gain Lack of Sleep Unhealthy Fatty Foods Dehydration Leptin Promoting Drizzle of Lemon Juice Minestrone Soup Marinara Sauce Fresh Fruit Sweet Potatoes Turkey Burgers w/ Dijon Mustard Leptin Reducing Creamy Ranch Dressing Clam Chowder Alfredo Sauce Cheesecake French Fries Hamburger with Mayonnaise Hunger Hormone:. o Abnormally high levels = hunger. Signals metabolism to. Signals storage of fat. Releasing weight can lower levels of leptin and increase sensitivity, therefore normal Ghrelin levels result. Diet induced weight loss, dehydration and leptin resistance can increase ghrelin. Increase Leptin Sensitivity Move your body - Stay Eat quality plant based foods (carbs) that contain fiber and quality proteins. Eat often and ENOUGH! STOP DIETING. BY THE HEALTHY EDGE, LLC COURSE 2 NOTES 5

Inability to lose weight Nighttime cravings/binges High blood pressure High bad (LDL) cholesterol High triglycerides Low good (HDL)

6 Get more quality sleep. Symptoms of Insulin Resistance Crave sugar or high carbohydrate foods Tired after a meal Irritable Weight gain around the middle Inability to lose weight Nighttime cravings/binges High blood pressure High bad (LDL) cholesterol High triglycerides Low good (HDL) cholesterol Body is like a fireplace! Logs versus Newspaper Insulin and Glucagon Insulin Transport and Storage Hormone Glucagon Stimulated by Releases in Response to Carries Sugar to Synthesis of Cholesterol Stimulates the 6 BY THE HEALTHY EDGE, LLC COURSE 2 NOTES

Glycemic Load: POWER Available Carb x Glycemic Index 100 Overcoming Insulin Resistance BASICS of Low- Glycemic Eating o Fruits o Vegetables o Beans/legumes o Nuts/sees o Whole grains o

7 Glycemic Load: POWER Available Carb x Glycemic Index 100 Overcoming Insulin Resistance BASICS of Low- Glycemic Eating o Fruits o Vegetables o Beans/legumes o Nuts/sees o Whole grains o Lean meats/poultry/fish/eggs o Yogurt/milk Raw is lower glycemic than cooked Whole fruit is lower glycemic than fruit juice lowers glycemic index BY THE HEALTHY EDGE, LLC COURSE 2 NOTES 7

8 Add healthy proteins and fats to meals and snacks to lower the overall glycemic index Carbohydrates = Proteins = Fats = Download BONUS PDF: Guide to Oils in your onlinecoursework Power of Breakfast Stimulates metabolism Regulates blood sugar Keeps you satiated Keeps cravings in check Reduces unhealthy cravings Reduces evening binges Make Sure Breakfast Works (Beans, Vegetables, Fruit, Whole Grains, Eggs and Lean Meats) 3. 8 BY THE HEALTHY EDGE, LLC COURSE 2 NOTES

Breakfast Ideas: Steel Cut Oats No Cook Whole Rolled Oats o Take 100% whole rolled oats and add frozen berries, nuts and seeds of your choice. Cover with milk or milk substitute.

9 Breakfast Ideas: Steel Cut Oats No Cook Whole Rolled Oats o Take 100% whole rolled oats and add frozen berries, nuts and seeds of your choice. Cover with milk or milk substitute. Let sit in refrigerator overnight or let sit in the morning for 15 to 30 minutes. Breakfast Sandwich o 100% sprouted whole grain bread, organic eggs, avocado, salmon, tomatoes, spinach or other leafy greens, etc. Yogurt Parfaits o Fruit, oats, granola, organic yogurt or Greek Style Yogurt (this is thicker and typically higher protein) Breakfast Wraps o Make in bulk and have in freezer or refrigerator as quick snack or meal option. Serving Sizes Meat = Deck of Cards/Palm Fish = Checkbook Berries = Baseball (1 cup) Cheese = 4 Dice Vegetables = Heaping Handful Butter, Dressing, Mayo =Thumb Nuts = Handful Hummus = Golf Ball Pasta/Grains = Baseball (1 cup) BY THE HEALTHY EDGE, LLC COURSE 2 NOTES 9

10 Focus for the Week 1. a. Healthy Edge Breakfast Ideas in Getting Started Guidebook on p Ideas are also available throughout the 14- Day Meal Plan beginning on p. 70. b. Download BONUS PDF: Breakfast Ideas 2. a. Healthy Edge Low- Glycemic Ideas in Getting Started Guidebook beginning on p. 62. b. Your Healthy Edge Coach can provide support as well. 3. a. Real Food = No Calorie Counting. Next Session: Eating Out and Eating at Work Login to your online account at for next week s coursework and to access Healthy Edge recipes. Supportive s Be sure to complete each week s coursework in its entirety to receive support s providing recipe ideas and tips to make your Healthy Edge journey simple and economical. Questions? If your Healthy Edge coach is unable to answer your questions, our support team is here! Simply your question with as much detail as possible to: support@getthehealthyedge.com. 10 BY THE HEALTHY EDGE, LLC COURSE 2 NOTES

ABLE TO READ THE LABEL?

ARE ABLE TO READ THE LABEL? A Consumer s Guide to Navigating Food Labels Food and Drug Safety Program Consumer and Environmental Health Services Phone: 609-826-4935 Fax: 609-826-4990 http://nj.gov/health/eoh/foodweb/