names. Look for grams of sugar. With this reset, you’ll be aiming for no more than 15 grams per day, 10 less than the 25 grams per day currently recommended for women by the American Heart Association.
It’s easier than it sounds. Research confirms that you can repair your insulin receptors in seventy-two hours. The seven resets of your Hormone Reset will resynchronize your entire system when performed sequentially and in aggregate.
SUGAR FREE RULES: DO THESE EACH DAY
Follow these simple yet powerful rules to reset your insulin, and continue the rules you’ve already implemented from chapter 3 (Meatless):
1. Eliminate sugar and sugar substitutes. Avoid these because they raise your blood sugar: white table sugar, honey, agave, brown sugar, sucralose (Splenda), maple syrup, and molasses. The only sweetener that is permissible is stevia. Limit carbohydrates to onlythe slow carbohydrates that don’t spike your insulin, such as sweet potatoes, yams, pumpkin, and quinoa. Stay away from hidden sugars in ketchup, salad dressings, sauces, and packaged cereals. If sugar is one of the first six ingredients, avoid it. Stay off the liquid sugar, including soda, diet soda, juice, lemonade, and alcohol.
2. Eat one pound of vegetables, some cooked and some raw. For those of you who are losing steam around eating vegetables, I urge you to keep eating three to four cups (sixteen or more ounces) per day. For instance, eat a salad for breakfast (not as weird as you might think!) or make a frittata with eggs and spinach. Have a salad plus a serving or two of green vegetables at both lunch and dinner. That’s seven servings! The easiest way to accomplish this task is to lightly steam a pot of vegetables, such as broccoli, mushrooms, asparagus, and red bell peppers, every few days and have them on hand to make a salad for lunch and dinner. Aim for low-glycemic vegetables with low starch, not corn (a fruit when fresh, and deemed a grain when dried) or other starchy vegetables. Choose vegetables that are dark, because dark vegetables are low in glycemic index and high in important nutrients. Often it’s more affordable to have a box of organic vegetables delivered from your local farm, which is what I do. I take my greens (kale, collards, spinach) when they first arrive, chop them finely, and store them in a bag in the freezer. Then, as I steam my vegetables I add the greens near the end, or I add them to my salads or to my Hormone Reset shakes.
3. Eat protein at each meal, approximately 4 to 6 ounces of fish or chicken, beans, or quinoa. Fill up on legumes, especially the magical white kidney bean, which contains a carb blocker. Aim for a total of 75 to 125 milligrams of protein each day, which is approximately 25 to 45 grams at each of three meals.
Food List: Lentils (fast cooking!), black beans, pinto beans, white kidney beans, fish (cod, salmon, mackerel, sardines), and free-range, pastured, or organic chicken.
4. Eat at least every four to six hours. If you feel like you always need a snack and frankly are willing to eat cardboard after three hours, that’s a clear sign that you are insulin resistant, have blood sugar instability, and need the reset in this chapter! I do not recommend snacks unless absolutely necessary—the goal is to reset your insulin level. And if you feel like you need snacks, it might mean you’re not getting enough protein at meals. If you feel hypoglycemic before four hours have elapsed between meals, drink 8 ounces of filtered water and set a timer for twenty minutes. Try one or more of the Cell to Soul Practice suggestions in any of the chapters 3 through 10. If twenty minutes elapse and you’re still famished, eat ten almonds or walnuts.
5. Eat one half-cup of low-glycemic fruit (glycemic index 55 or less), such as berries, avocado, or olives. Banish all other fructose, including the high-glycemic fruits, such as bananas, mangos, and grapes—and wine!
Food List: Avocado, berries, coconut,
It’s easier than it sounds. Research confirms that you can repair your insulin receptors in seventy-two hours. The seven resets of your Hormone Reset will resynchronize your entire system when performed sequentially and in aggregate.
SUGAR FREE RULES: DO THESE EACH DAY
Follow these simple yet powerful rules to reset your insulin, and continue the rules you’ve already implemented from chapter 3 (Meatless):
1. Eliminate sugar and sugar substitutes. Avoid these because they raise your blood sugar: white table sugar, honey, agave, brown sugar, sucralose (Splenda), maple syrup, and molasses. The only sweetener that is permissible is stevia. Limit carbohydrates to onlythe slow carbohydrates that don’t spike your insulin, such as sweet potatoes, yams, pumpkin, and quinoa. Stay away from hidden sugars in ketchup, salad dressings, sauces, and packaged cereals. If sugar is one of the first six ingredients, avoid it. Stay off the liquid sugar, including soda, diet soda, juice, lemonade, and alcohol.
2. Eat one pound of vegetables, some cooked and some raw. For those of you who are losing steam around eating vegetables, I urge you to keep eating three to four cups (sixteen or more ounces) per day. For instance, eat a salad for breakfast (not as weird as you might think!) or make a frittata with eggs and spinach. Have a salad plus a serving or two of green vegetables at both lunch and dinner. That’s seven servings! The easiest way to accomplish this task is to lightly steam a pot of vegetables, such as broccoli, mushrooms, asparagus, and red bell peppers, every few days and have them on hand to make a salad for lunch and dinner. Aim for low-glycemic vegetables with low starch, not corn (a fruit when fresh, and deemed a grain when dried) or other starchy vegetables. Choose vegetables that are dark, because dark vegetables are low in glycemic index and high in important nutrients. Often it’s more affordable to have a box of organic vegetables delivered from your local farm, which is what I do. I take my greens (kale, collards, spinach) when they first arrive, chop them finely, and store them in a bag in the freezer. Then, as I steam my vegetables I add the greens near the end, or I add them to my salads or to my Hormone Reset shakes.
3. Eat protein at each meal, approximately 4 to 6 ounces of fish or chicken, beans, or quinoa. Fill up on legumes, especially the magical white kidney bean, which contains a carb blocker. Aim for a total of 75 to 125 milligrams of protein each day, which is approximately 25 to 45 grams at each of three meals.
Food List: Lentils (fast cooking!), black beans, pinto beans, white kidney beans, fish (cod, salmon, mackerel, sardines), and free-range, pastured, or organic chicken.
4. Eat at least every four to six hours. If you feel like you always need a snack and frankly are willing to eat cardboard after three hours, that’s a clear sign that you are insulin resistant, have blood sugar instability, and need the reset in this chapter! I do not recommend snacks unless absolutely necessary—the goal is to reset your insulin level. And if you feel like you need snacks, it might mean you’re not getting enough protein at meals. If you feel hypoglycemic before four hours have elapsed between meals, drink 8 ounces of filtered water and set a timer for twenty minutes. Try one or more of the Cell to Soul Practice suggestions in any of the chapters 3 through 10. If twenty minutes elapse and you’re still famished, eat ten almonds or walnuts.
5. Eat one half-cup of low-glycemic fruit (glycemic index 55 or less), such as berries, avocado, or olives. Banish all other fructose, including the high-glycemic fruits, such as bananas, mangos, and grapes—and wine!
Food List: Avocado, berries, coconut,
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