It may be the perfect time for you to skip specific goals 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.
I love the idea of resetting our body! I have been trying to lose about 20 lbs for the past year, with no success. Giving birth to three babies in two years (including a set of twins) left my midsection in a less than firm state. I love weight training, but the results appear mainly in my upper body (arms and shoulders) and legs. Most of the fat seems to be stored in my tummy, but, hips and thighs. Any suggestions concerning food and exercise to help me firm up that area? Thanks Kathy for your inspiration throughout the years. All the best for 2012!
You have been my mentor since the late 80’s… this morning I walked 30min pumping away.. love your cd.. have your books, DVD’s..
You rock.. I am almost 61 and because of you and how you have inspired me.. I am looking good girlfriend.
PS.. love that fact that you like Country Music.. actually all the music in your walking CD’s are great..
Let me know when you are down in Orange County.. (Newport Beach CA ) area.. would love to meet you!
Hi Kathy! Great tips! I’m actually reading a book about eating foods lower on the glycemic index. I didn’t know you had a new book! I’ll have to check that out! Thanks again!
Back in the late 80s/early 90s, you helped me go from 140lbs. and a size 12 to 120lbs. and a size 6. I exercised with you 5 – 6 days a week, but I was in my early 20s then. Well, I’m 44 now, haven’t done your videos (now DVDs!) in years, and am in the 180s after having children. Is there any hope? There is just so much jiggle that at this point, I don’t know what my body will look like once I do lose weight…or if I will even be ABLE to lose any inches. I still have all your workouts that I bought back then, but they’re on video – not DVD. Since it’s been so long since I’ve exercised, do you have any recommendations on a DVD that would be a good start to get moving and motivated again? I figured, for now, I’d begin a walking program for the time being until I can build up some stamina (I’ll be using a CD of yours from Kellogg’s that I got many years ago!). I’ve got a twice-a-week walking partner, but my doctor recommended 6 days of walking either outside or on the treadmill so that’s what I plan to do.
I know I’m like other people who have purchased your workouts through the years who can’t thank you enough for the work that you do.
I just ordered the classic DVD that includes the Instant Workout form 1991. I have to say I am SO glad it is offered in DVD now. I have the original tape I purchased back in 1991 – the stretching workout at the end made me feel like a million dollars…. still does. My vcr doesn’t work like it used to so I bought the dvd version – Thank you for keeping these workouts in the mix. I am just getting started again on my focus for “getting healthy” instead of losing weight and I am excited and look forward to working out with your dvd’s – always inspirational and realistic – you have “real” people working out with you.. Thank you. K- Seattle
Are you kidding me?! This is great news! It olcudn’t have come at a better time! We were broken into on Sunday.. They stole my nice camera, lens, bag and husbands guitar. Now today, my children are super sick and I we just got back from the ER. Thank you for some good news! Whoo Hoo!