The glycemic index tables apply to carbohydrates but one does not live on carbohydrates alone. In fact, to maintain a healthy diet, a balance of carbohydrates, fats and proteins is absolutely required. The maintenance of a steady state of energy and a stable blood sugar level require a balance of fats and proteins since both fats and proteins are converted to energy at a much slower rate than even the most complex of carbohydrates. This is a good book on this subject.

The Insulin-Resistance Diet by Cheryle R. Hart M.D., Mary Kay Grossman R.D. Cheryle R. Hart, M.D., is the founder and medical director of the Wellness Workshop, a medical weight-loss clinic in Spokane, Washington. Mary Kay Grossman, R.D., is the nutritional adviser for the Wellness Workshop. - A complex relationship exists between food, blood sugar, insulin, and fat. Insulin helps the body transform food into energy and regulate blood sugar levels. When we eat carbohydrates, the body breaks them down into sugar (glucose) to be used as energy. If you have more glucose than your body needs, your body will respond by producing more insulin: the insulin will stabilize your blood sugar level by storing the excess glucose as fat, and this means weight gain. This process is accelerated in people with insulin resistance because they have higher baseline levels of insulin. .... Carbohydrates are our bodies' main source of energy and are an excellent source of both antioxidants, which help prevent disease, and fiber, which is essential for proper digestion. Our natural desire for carbohydrates would be difficult to deny. The Insulin-Resistance Diet offers an alternative.

Correcting Sugar Handling Stress for Weight Loss

      Eating certain kinds of food creates a major biochemical imbalance. Foods which cause a very rapid rise in blood sugar have a high glycemic index. The glycemic index is a rating that describes how quickly a food makes the blood sugar rise. Glucose has a glycemic index of 100.

      The body converts the excess blood sugar into fat because it cannot turn it into energy fast enough. The body also secretes an excess of insulin in response to the high blood sugar level. The excess insulin often causes a severe drop in blood sugar, which causes low energy and a craving for food, especially sweets. This cycle results in a state of chronic fatigue and weight gain. Changing the diet to stop the swings in blood sugar level is more important than counting calories for many individuals and is essential to maintain a healthy weight over the long term.

      Creating a balance of fats, proteins, and carbohydrates in the diet and selecting the carbohydrates from the low glycemic index list helps stabilize the blood glucose level, reduces fat deposition, evens out the energy level, reduces appetite, reduces risk of developing diabetes and all of its associated health problems, and generally makes an individual feel better. The cycle of Reactive Hypoglycemia contributes heavily to weight gain and obesity. Changing dietary patterns to avoid glycemic stress reduces the tendency to gain weight, increases energy levels and facilitates weight loss when used in conjunction with other measures. To learn more read Hypoglycemia.

      Certain kinds of supplements should be on your "food list." Your diet and basic grocery list should include broad spectrum vitamin, mineral and trace mineral supplements This is important because many of these vitamins and minerals act as catalysts and components of enzymes which are responsible for converting blood sugar into energy instead of into more fat. Having high energy generally means less appetite and food cravings.

      Restoring insulin sensitivity in conjunction with dietary adjustments and exercise can help an individual lose weight and improve their health. Once you have established dietary habits that give your body a steady supply of glucose and relief from the stress of reactive hypoglycemia, your body may benefit from specific nutritional supplements intended to help re-establish insulin sensitivity.

Warning: Using these supplements can increase your insulin sensitivity. If you are taking insulin, your dose may have to be adjusted accordingly.

      Basic sugar handling Support includes the following supplements. Use these supplements as a preventive for blood sugar regulation disorders as well as support for existing conditions.

Chromium Picolinate - Research studies have shown that Chromium Picolinate can help stabilize blood sugar levels, burn extra fat, and stimulate for formation of lean muscle. In research with animals, chromium picolinate increased their lifespan by up to 60%. The chromium reserves in the body tend to decrease with age and need to be replaced. Suggested dosage is one 200 mcg. capsule twice per day.

Vanadyl Sulfate - Vanadyl Sulfate increases cellular insulin sensitivity. It may be beneficial to both type 1 and type 2 diabetics. If taking insulin, use caution because your insulin sensitivity may change. Suggested dosage is one 50 mg. capsule once per day.

Conjugated Linoleic Acid (CLA) - . Conjugated Linoleic Acid is a form of the essential fatty acid, Linoleic Acid. Studies show that supplementation with CLA increases insulin sensitivity, reduces fat deposition and increases the formation of lean muscle mass, especially around the midsection. Recommended dosage: one 1000 mg. capsule, three times daily, 30 minutes before meals.

Biotin - . Biotin is essential for the formation of glycogen and fatty acids. Biotin may be helpful to diabetics or for individuals who suffer from loss of insulin sensitivity. Biotin and Chromium Picolinate act synergistically to lower blood glucose and insulin levels. Recommended dosage: two 10 mg. capsules per day.

      For more advanced conditions, including diabetic and pre-diabetic conditions additional supplementation may include:

Ginkgo Biloba - . Research has shown that Ginkgo aids in the transport of glucose into cells and improves blood flow into the heart, brain, and other organs. Recommended dosage: one to four 60 mg capsules per day.

Lipoic Acid - . Lipoic Acid is a powerful anti-oxidant that is both fat and water soluble. It may provide benefits in the prevention and/or support of diabetes, heart disease, cataracts, nerve degeneration, and liver disease. Recommended dosage: one to six 100 mg. capsules per day in divided dosages with meals.

Gymnema Sylvestre - . Research shows that this herb helps stabilize the effects of hypoglycemia and hyperglycemia when used with proper diet and exercise.

GluControl - . GluControl is a combination product that includes quercetin, N-Acetyl-Cysteine, Vanadyl Sulfate plus extracts of the herbs Galega Officialis (Goats Rue) and Momordica Charantia (Bitter Melon). Goats Rue is a natural source of the active ingredients in the anti-diabetic and life extension drug Metformin. Bitter melon has been shown to reduce blood glucose levels in diabetics and increase glycogen formation in the liver. Recommended dosage: four to eight capsules per day in divided doses.

Taurine - . Taurine is an amino acid needed by the brain, heart, central nervous system, and skeletal muscles. It is often low in diabetics. Taurine improves the utilization of blood sugar and potentiates the effects of Insulin. Recommended dosage: one to five capsules per day.

Optimum D - . This formula is specifically designed as a nutritional base for people with diabetes or for those concerned about developing diabetes. It uses a balanced, comprehensive multivitamin/multimineral base with the additional antioxidant protection provided by taurine, N-acetyl-cysteine, lipoic acid, selenium, and vitamin E. Two forms of chromium (from chromium picolinate and glucose tolerance polynicotinate form) team with ginkgo biloba extract (for increased transport of glucose into cells) and gymnema sylvestre (to lessen insulin resistance and lower blood sugar) for superior nutritional support. Now with cinnamon extract. Recommended dosage: nine capsules per day.

Where to Get Nutritional Products used to Support Hypoglycemia, Sugar Handling Stress, Diabetes and Weight Loss

      To order Nutritional Products used to Support Hypoglycemia, Sugar Handling Stress, Diabetes and Weight Loss, CLICK HERE

Exercise for Weight Loss

      Exercise triggers physiological changes that go far beyond simply burning calories. Exercise is essential for achieving effective and long term weight loss. Aerobic exercise increases heart, lung, and circulatory system capacity. Weight training and calisthenics build muscle mass which increases metabolism, even when at rest. All forms of exercise increase growth hormone levels and trigger endorphin release. The most important part of an exercise program is consistency. Here are some very helpful resources on making your own exercise program:

Aerobic Walking The Weight-Loss Exercise : A Complete Program to Reduce Weight, Stress, and Hypertension by Mort Malkin With proper technique, aerobic walking is one of the safest and most beneficial forms of exercise and a terrific way to lose weight. Dr. Mort Malkin offers a complete, step-by-step aerobic walking program that you can customize to reach your personal fitness and weight-loss goals. Drawing on the latest scientific findings on proper walking techniques, weight loss, safety, and nutrition, Dr. Malkin explains everything you need to know to walk your way to a slimmer, healthier you, including how to: Reduce stress and lower your blood pressure Control your appetite Determine how far, fast, and often to walk for your health and fitness level Slow down, and even reverse, osteoporosis Select the best footwear and accessories

Kathy Smith's Lift Weights to Lose Weight by Kathy Smith, Robert Miller After some 20 years as a highly respected aerobic fitness instructor and health promoter--one who rarely uses the phrase "lose weight"--Kathy Smith is shifting her priorities. "I would never want to choose, but if I could only do one form of training from now on, I'd give up cardio and focus on weight training." Smith says they'll note that weight loss is simply a pleasant by-product of the true benefits generated by this straightforward, non threatening weight-lifting program. Smith believes in the power of consistent, progressive exercise with free weights and weight-lifting machines to counteract the muscle loss and slower metabolism that naturally come with age and typically cause the pounds to pile on. Her 12-week "mini commitment" eases newcomers into a comprehensive program of weight lifting and sensible eating, and includes weekly checklists for tracking workouts and meals. Large photos accompany clearly written descriptions of more than 60 stretches and exercises, nicely organized by muscle group (chest, back, abdominals, and so on). Just pick a gym or a room at home, and Smith will provide the routine.

Correcting Neurotransmitter Imbalances to Assist Weight Loss

      It has been found that the craving for carbohydrates and the resulting binge eating may be associated with low serotonin levels that accompany weight loss programs. Diets high in carbohydrates favor the production of serotonin. Thus, when there is a serotonin deficiency, the body will crave carbohydrates. This craving can contribute to overeating and obesity. Correcting the serotonin deficiency frequently reduces appetite and contributes to weight reduction. Medications or supplements that boost serotonin levels are sometimes used as weight loss aids.

      SAM-e is the first choice for nutritional support for depression for many. In addition to alleviating symptoms of depression, it is helpful for fibromyalgia, osteoarthritis, liver problems and migraine headaches. It also has anti-aging properties and aids in the prevention of heart disease. The usual dosage is: Four hundred milligrams, three to four times daily. Start at a dosage of 200 milligrams twice daily for the first day. Increase to 400 milligrams twice daily on day three, 400 milligrams three times daily on day ten, and finally to the full dosage of 400 milligrams four times daily after 20 days, if required. For more information on SAM-e, read SAM-e.

      Another choice is 5-htp. 5-htp is an amino acid derived from Tryptophane which serves as a precursor to serotonin. 5-htp is considerably less expensive than SAM-e. Some sources recommend that 5-htp dosage be limited to 100 mg. per day. Other sources suggest using up to 300 mg. three times per day to curb appetite. It is advisable to begin with low doses to determine individual response. A low trial dose would be 30 mg. three times per day or less. 5-htp should not be taken in combination with anti-depressant medications unless under the advise of your doctor. For more information on 5-htp, read 5HTP.

Warning: 5-htp, SAM-e, St. John's Wort and other natural depression and appetite aids should not be combined with prescription anti-depressants, SSRI drugs, Monoamine Oxidase Inhibitors, etc. except under a Physicians direction.

Where to Get 5-HTP, SAM-e and St. John's Wort

      To order 5-HTP, CLICK HERE

Correcting Low Metabolism and Low Energy Conditions for better Weight Loss

      The thyroid gland regulates metabolism throughout the body. An under active thyroid gland is called hypothyroidism. Hypothyroidism causes a reduction in basal metabolic rate. This means that energy is produced in the body more slowly, calories are burned more slowly, the individual has less energy, and it is more difficult to lose weight. Addressing low thyroid activity is one of the strategies employed by professional weight loss clinics. The article on hypothyroidism on this web site describes the symptoms of hypothyroidism and describes a simple test for thyroid activity that you can do at home. It also discusses natural therapies that you can use and monitor yourself. It is not correct to say that hypothyroidism causes obesity, but the two are often associated. To learn more about this read the article on Hypothyroid

      Do you have an under active thyroid? The blood tests for T3, T4, and TSH have improved over the years and are useful diagnostic tools. In some cases, the blood tests may appear normal or near normal and the patient still has hypothyroid symptoms. Because of this, Dr. Broda Barnes developed the basal temperature test as an alternative method of detecting hypothyroid function. This is a simple test that you can do yourself. For instructions, Click Here. Remember that the basal temperature test is a measurement, not a diagnosis. There are other factors that can alter the results of the basal temperature test. These include hypoadrenal function, illness (which can elevate temperature), and menstruation ( which elevates temperature).

      The treatment of hypothyroidism may include thyroid hormone replacement with either synthetic or natural thyroid hormones. Both of these require a prescription. Nutritional support may be of assistance in some cases of hypothyroidism. In some cases, nutritional support can be of benefit to patients who are also using thyroid medication. Individuals taking prescription medications should consult with their physicians with regard to their nutritional support regimen.

      For preventing thyroid disease and nutritional support for a suspected hypothyroid condition:

(1) Eliminate as many of the risk factors as possible. Bear in mind that while a large quantity of soy foods can depress the thyroid, soy supplements are beneficial for women in the prevention of osteoporosis and other post menopausal conditions. If you do everything in moderation, including using soy foods and supplements, the body can usually adjust. Also bear in mind that the so called "goitrogenic foods" like turnips, brassicas, etc. have many healthful benefits like cancer prevention, etc.

(2) Engage in stress reduction. Read the article on Stress . Also read the article on Hypoadrenia. Hypoadrenia and hypothyroidism often go together.

(3) Take nutritional supplements to support the thyroid gland.

The mineral Iodine is of crucial importance in the nutritional support of thyroid function. Iodine supplementation can come from Kelp tablets. The dosage should be from 250 mcg. to 1 mg. per day. Iodine is an essential nutrient for individuals using prescription medications as well as those who are not.

Vitamin E assists in the absorption of Iodine. A Vitamin Research Products Link for vitamin E is included here. Vitamin E is an essential nutrient for individuals using prescription medications as well as those who are not.

The amino acid taurine is also an essential nutrient for the production of thyroid hormones. 200 to 1000 mg. per day is the recommended dosage. Taurine is an essential nutrient for individuals using prescription medications as well as those who are not.

Forskolin is an extract of an Ayurvedic herb that resensitizes cell receptors by activating the enzyme adenylcyclase and increasing the levels of cyclic AMP in cells. Cyclic AMP is an important signal carrier that is necessary for the proper biological response of cells to hormones. It is required for cell communication in the hypothalamus/pituitary gland axis and for the feedback control of hormones. Cyclic AMP is essential to synthesize and regulate thyroid hormones, growth hormones, cortisol, DHEA, testosterone, melatonin, and other hormones. Recommended dosage: one to two capsules twice per day. It is possible that some individuals taking this herbal extract and prescription thyroid hormones may require less medication. Consult with your physician regularly. It would also be a good idea to monitor yourself with the basal temperature test.

Ferulic Acid/Gamma Oryzanol has anti-ulcer, anabolic, anti-stress, thyroid-stimulating, & hormonal properties. It also can reduce the incidences of hot flashes. In each capsule of VRP's Ferulic Acid/Gamma Oryzanol Caps, you'll find 60 mg of ferulic acid along with 60 mg of gamma oryzanol. Both of these phytonutrients have shown significant antioxidant powers in research studies as well as anti-stress, anti-ulcer, and anabolic properties (repair & growth of body tissues to help in exercise & weightloss programs). Both ferulic acid and gamma oryzanol occur widely in plants, most notably in rice bran. It is possible that some individuals taking this herbal extract and prescription thyroid hormones may require less medication. Consult with your physician regularly. It would also be a good idea to monitor yourself with the basal temperature test.

Gugulipid is a natural extract that helps lower cholesterol and body weight, lower elevated serum lipids, and raise HDL levels (good cholesterol) simultaneously. VRP’s Gugulipid Extract (Commiphora mukul) is a standardized blend of lipid steroids isolated from the gum resin of the tree containing 3% guggulsterones as the active ingredient. Recommended dosage: three to six capsules per day. It is possible that some individuals taking this herbal extract and prescription thyroid hormones may require less medication. Consult with your physician regularly. It would also be a good idea to monitor yourself with the basal temperature test.

Where to Get Thyroid Support Supplements

      To order Thyroid Support Supplements, CLICK HERE

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