This New Year, skip the resolutions about food and instead simply hit the “Reset” button. Like an electronic device, that button will troubleshoot and get you back on track. With food, that “reset” starts by balancing your glucose levels.
Here's how it works: When you eat sugary foods (whether it's high fructose corn syrup or a refined carb like white bread or pasta), a surge of insulin is dumped into your blood stream where it’s eventually converted to fat.
The good news: some simple tricks exist to get your food habits, glucose and energy levels under control. Just follow my Recipe For A Full-Body Reset:
1) Find Fiberful Foods. Research has proven that fiber intake can result in significant improvements to glucose balance, AND can be a powerful tool for weight loss. Not convinced? Studies suggest that an extra 14 grams per day may cause the body to absorb 10 percent fewer calories. For delicious and fiberful food recipes, check out my “Feed Muscle Shrink Fat” book.
2) Eat Less, More Often. Eating small meals every three to four hours keeps your metabolism running in high gear, glucose levels balanced, and energy levels maximized. You won't feel ravenous, or overly full. You'll feel just right.
3) Think historically, not calorically. Consider your past habits: Have you ever really been able to have just ONE cookie? Identify your trigger points with food. I know a woman whose relationship with chocolate got so out of control that, at one point, she had to ban it from her kitchen altogether. (Hint: She's the person writing this article.)
4) Detach mood from food. Don't underestimate the impact of emotional eating. Yes, certain sweet or savory comfort foods will always be tempting – but before you reach for them, check in with yourself, and ask: Am I really craving this, or am I just bored, stressed, or upset?
5) Get moving. There's no way around it: Food is only one part of a proper “Reset.” Exercise is another key factor – not only for weight loss and overall well-being, but it has a profound effect on glucose levels. In one recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in sugar control that are comparable to taking diabetes medication. Sounds like a terrific recipe for a reset to me.