Extreme Wellness! 6 WEEKS OF OF TRANSFORMATIONAL WELLNESS

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1 OF Blood Sugar Balancing Blood sugar regulates many of your body s hormones. When blood sugar Blood sugar gets regulates out of balance, many of insulin your body s levels go hormones. up, which When drives blood cortisol sugar up, gets which out of balance, insulin levels lowers go up, adrenal which function drives cortisol that regulates up, which sex lowers hormones. adrenal Blood function sugar that balance regulates is sex hormones. the KEY Blood to bringing sugar balance is the to many KEY to of bringing your hormone balance to many of your hormone RECOMMENDED How to eat based READING: on the Glycemic Index Since your body burns fat only AFTER it burns glucose, the key to weight loss for most people is reducing that glucose first so we can burn fat. By following a low glycemic index diet, you will reduce that glucose and become aware of where food stands on the index. Foods High on GI (Foods to avoid) Any snacks made with any form of sugar. Products with wheat and gluten Most snack foods such as chips, pretzels and crackers Sodas and - 2 bottled juices Candies or baked sweets. Most fruits, root vegetables, all grains, diary products and non-starchy vegetables should be avoided. BOOKS Foods Low on GI (Eat these) Sugary Blues by Artichokes William Dufty Artichoke hearts Asparagus Avocado Bamboo shoots Write down a day Bean or two sprouts of meals and use My Fitness Pal app or other calorie counter that includes sugar tracking Broccoli to see what your sugar intake is prior to the program. Brussels sprouts Sample natural sugar Cauliflower replacements if you have not already. Celery

2 6 WEEKS Cucumber OF Daikon Eggplant With Nicole Endive Carter, Med RECOMMENDED Water chestnuts READING: Watercress Cabbages (green, Bok Choy, Chinese) All Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress) Poultry fish seafood grass fed beef buffalo eggs Animal Proteins Fats raw seeds, nuts in moderation BOOKS goat cheese coconut oil grass fed butter avocado Almond, peanut or sunflower butter Sugary Blues by William Dufty Natural Sweeteners Stevia Truvia Monk Fruit Powder Leeks Greens (collard, beet, kale, mustard, turnip) Mushrooms Okra Onions Pea pods Peppers Blood sugar regulates Radish many of your body s hormones. When blood sugar gets out of balance, insulin levels go Seaweed up, which drives cortisol up, which lowers adrenal function that regulates sex hormones. Blood Squash sugar (spaghetti, balance green is the and KEY yellow to bringing zucchini) balance to many of your hormone Sugar snap peas Swiss chard Tomato Condiments and Other Items Write down a day Sea or Salt, two black of meals pepper, and garlic use My powder, Fitness onion Pal app powder, or other pure calorie dried counter herbs. that includes sugar Coffee, tracking green to see tea what and your herbal sugar hot intake teas (all is prior must to be the unsweetened) program. Mustard, real mayonnaise (no sugar added) Sample natural Sea sugar Tangle replacements Kelp Noodles if you or have Yam not calorie already. free noodles

3 With Nicole Blood Sugar Carter, and Med 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 (grains, legumes, fruit and veggies). Until you have used up the glucose immediately available in your body, YOU WILL NOT USE FAT FOR FUEL! Reducing the amount of glucose to only what you really need, (and not store) Blood sugar will regulates help you many switch of to your fat as body s fuel. hormones. When blood sugar gets out of balance, insulin levels go up, which drives cortisol up, which lowers adrenal function that regulates sex hormones. Blood sugar balance is the KEY to bringing balance to many of your hormone Blood Sugar and Hormones Every time you eat foods high in sugar or starch, your blood sugar will rise. RECOMMENDED READING: How fast it rises depends on the kind of carbohydrate it is. As blood sugar rises, insulin is released from the pancreas to bring blood sugar back down. When this happens, we tend to get tired and hungry again creating a fatigue and hunger cycle. This is also very stressful on the body so the body then also creates more of the stress hormone cortisol. Glycemic Ratings By choosing foods lower on glycemic index rating, you are putting - 2 less glucose into your blood stream at one time. Eventually everything will enter the blood stream, but high glycemic foods BOOKS dumps sugar into the blood causing spikes and lows (cravings) and reduces the ability to tap into body for energy. Sugary Blues Choose by William foods that Dufty are higher on the glycemic index rating only before midday so you have longer to burn it off. Glycemic Index Rating Write down a day or two of meals and use My Fitness Pal app or other calorie counter that The purest form of sugar for your body is glucose, so it has a rating of 100, the highest. The goal is to eat foods LOWEST on glycemic rating so as not to dump glucose into the blood stream. Sample natural sugar replacements if you have not already.

4 Typically the more sugar and starch the food has, the higher the glycemic rating will be. Proteins and non starchy vegetables such as salad, green beans, tomatoes etc. are the lowest on the glycemic index. Shoot for foods that are under 20 on the index! Meal Frequency Blood sugar regulates many of your body s hormones. When blood sugar gets out of balance, insulin levels By eating go up, 5-6 which small drives snack cortisol size meals up, which (about lowers adrenal calories function each) that your regulates sex hormones. blood Blood sugar sugar stays balanced. is If the your KEY not to hungry bringing you balance can wait to many until you of your are. hormone Once your blood sugar becomes more balanced you can spread meal times out further. Eating in this way also prevents binge eating Small meals increases your RECOMMENDED metabolism because the READING: digestion process requires a lot of energy! Reduce cravings and keep blood sugar balanced. Eating foods high in protein and low on the glycemic index will prevent spikes and dips in blood sugar and reduce hunger and food cravings. FRUIT...the misunderstood We all know that fruits and vegetables are good for our health They contain vitamins, minerals, 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 BOOKS body fat. Yes, an apple is always a better choice than French fries, and it is obviously a Sugary Blues by William Dufty great choice for travel or when options are limited. Still, the way the body burns fat has a lot to do with using up the glucose in the blood before moving on to other sources of energy, such as body fat. When our body needs energy, it first taps into the glucose for immediate Write down a day or two of meals and use My Fitness Pal app or other calorie counter that resources. Once the glucose is reduced the body will then use fat and then finally body fat to fuel itself. By reducing the carbohydrate and sugar consumption we are able to reduce the glucose so that body fat Sample natural sugar replacements if you have not already. is used sooner for energy.

5 With Nicole However, Carter, this cannot Med happen if we are always full of glucose! Yes, its true they are getting a lot of other nutrients from fruit, as well as Blood sugar regulates many of your body s hormones. When blood sugar gets out of balance, valuable antioxidants and fiber. The reality is that for rapid fat loss, sugars, insulin levels go up, which drives cortisol up, which lowers adrenal function that regulates including fruit, must be drastically reduced. Once you have reached your sex hormones. Blood sugar balance is the KEY to bringing balance to many of your hormone target weight, fruit can be reintroduced in small amounts. RECOMMENDED READING: Leptin is a hormone involved in the long-term regulation of energy balance. It goes up when we get enough calories/energy and down when we don t, to let us know it s either time to stop or start eating. intake can have harmful effects on the regulation of food intake and body The decrease in leptin production associated with chronic high fructose fat. - 2 In other words, with HFCS, you never get those I m full signals from the brain, so you keep eating even though you ve gotten plenty of calories. BOOKS 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. A high intake of fructose (unlike other dietary carbohydrates) can fail to stimulate the normal production of leptin. Our liver is the major site of fructose metabolism. In the liver, fructose can Sugary Blues be converted by William to Dufty glucose derivatives and stored as liver glycogen. The liver can only use and store so much fructose as glycogen at one time. The remainder will be stored as fat! The moral of this story is that fruit does have its benefits, so the best way of Write down enjoying a day or them two without of meals adding and use to My your Fitness waistline Pal app is: or other calorie counter that Small servings a day Sample natural 2. Eaten sugar early replacements in the day if you have not already. 3. Eaten all by themselves 4. And whole forms only NO JUICE!

6 Recommended Reading: es-and-blood-sugar/ Blood sugar regulates many of your body s hormones. When blood sugar gets out of balance, insulin levels go up, which drives cortisol up, which lowers adrenal function that regulates - 2 sex hormones. Blood sugar balance is the KEY to bringing balance to many of your hormone RECOMMENDED Sugary Blues by William READING: Dufty Articles Books Activities Write down a day or two of meals and use My Fitness Pal app or other calorie counter that includes sugar tracking to see what your sugar intake is prior to the program. This is only intended for you to get an idea of what you are consuming - 2 each day. Most people are not able to guess how many grams of carbohydrates or sugars you eat unless you track it for a period of time. You can continue to BOOKS track it if you like, but the most important tracking is in the first 2 weeks. Sugary Blues Sample by William natural Dufty sugar replacements if you have not already. Good choices include Swerve, Stevia and Monk Fruit Powder. This will help you prepare for any cravings you might have so that you can beat them and move on. Write down a day or two of meals and use My Fitness Pal app or other calorie counter that Sample natural sugar replacements if you have not already.

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