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Insulin
Insulin has two critical roles in the body that we cannot live
without, yet it can be the root of many health problems,
including diabetes. Insulin carries sugar (glucose), fat and
protein into your cells where they are used for energy and the
repair of your cells. When you eat, a certain amount of the food
will be converted into glucose and enter the bloodstream. As the
sugar levels rise, the body senses it and the pancreas secretes
insulin to lower the sugar. This is insulin's second main
function.
If you eat too much of any food, especially carbohydrates
(starch and sugar) the levels of glucose in the blood rise to
very high levels. In turn this triggers a large release of
insulin from the pancreas. Your cells will take what they need
and then insulin will begin the process of converting the excess
glucose, fat and protein into fat and then put it all away in
your fat cells. By combining foods the right way for your body,
you will maintain optimum levels of insulin throughout the
day.
The best way to control insulin and fight sugar cravings is to
eat protein snacks when you are hungry or when you have severe
"sweet" cravings. Also, try to limit yourself to three
carbohydrate-containing meals per day and try to eat vegetables
with most meals and snacks.
A particularly good snack is non-fat cottage cheese and salsa.
The only vegetables to avoid in the evening are corn, yellow or
orange squash, peas, beets and carrots. They have high simple
carbohydrate (sugar) content.
Good natural sources of protein for meals or snacks are:
Chicken breast
Turkey
Fish
Lean Pork
Lean Steak
7% or less Ground Beef
Egg whites
Egg Beaters
Tofu
Non-fat cottage cheese
Non-fat cheese
Non-fat cream cheese
Non-fat sour cream
Fat-free Ham or Canadian bacon
You can also try protein powder and protein bars.
I recommend Labrada ProPlete Protein powder. It is low fat,
low carb and high protein. It comes in several flavors and you
can probably get it at GNC stores or any vitamin store. It does
not have artificial sweeteners. It is sweetened with Stevia,
which is all-natural and it made from the root and leaves of the
Stevia plant.
Labrada also makes good low-carb, sugar free protein bars.
Other good protein bars are Ultimate Lo-Carb, Ultimate Lo-Carb2
and Premiere Elite. These are good as a "pretend candy bar" when
you're having a craving. Just don't over do it. The last three
bars I mentioned do have artificial sweeteners. You can find them
at GNC, Trader Joe's and many vitamin stores.
The key is to eat frequently throughout the day and also have
a real sweet treat once a week if that will help you stay away
from sweets the rest of the week.
My fat loss and fitness plan "Every Body Loses" will give you
the tools you need to begin a healthy weight loss program. The
style of eating and exercising outlined in my book is one that
you can follow for life without feeling deprived. If you're
serious about losing fat and getting fit go to www.aim4nutrition.com and
get started TODAY!
Good Luck and Be Well,
Aimee Deak
Personal Trainer & Nutrition Analyst
AIM 4 NUTRITION
www.aim4nutrition.com
Aimee Deak is a certified Personal Trainer & Nutrition
Analyst,
author of the nutrition and fitness book "Every Body Loses"
and
owner of AIM 4 NUTRITION.
She offers online personal training and training by phone.
www.aim4nutrition.com
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