Tag Archives: hormone balance

Using the Glycemic Index to Balance Hormones

The next Hormone Weight Loss Principle I’d like to discuss is Eat Right. More specifically, how we can use the glycemic index to balance our hormones.

The speed in which carbohydrates are converted into blood sugar is one of the determinants for whether or not a food promotes hormone balance or imbalance and whether the food increases or decreases the risk for disease. The glycemic index is a system of measuring the conversion speed of individual carbohydrate foods and the rate at which they increase your blood sugar.

The more rapidly a food is absorbed and converts to glucose, the faster and higher it raises the level of blood glucose. Foods ranking low on the GI index do the best job of keeping blood sugar level stable, but that doesn’t mean you can never eat foods with a higher GI ranking. You can lessen the impact of eating a high GI food, like pasta, by combining it with low GI foods like vegetables, protein, fat and fiber, since those all slow down the body’s absorption of the sugar from the pasta.

Here is a list of some popular foods and where they fall on the GI Index:

• Most vegetables are almost 0 GI
• Root vegetables, except potatoes, are usually low to medium GI
• Potatoes generally have high GI
• Fruits from northern and Mediterranean climates are low GI
• Fruits from tropical climates tend to be medium GI
• White and whole wheat breads are both high GI in any form
• Sourdough breads have a low GI because acidity slows down digestion
• Dense breads made with whole grains other than wheat and dough made with spelt flour have a low or medium GI
• Acidic ingredients, such as balsamic vinegar used to dip bread, will reduce the GI
• Nuts and seeds are low GI
• Brown and white rice are high GI
• Basmati rice is medium GI
• Quinoa and pearled barley are low GI
• Sweetened sodas and sugary drinks are high GI
• Beans and legumes, such as lentils and peas, are very low GI

How Exercise Can Affect Your Weight

How Exercise Can Affect Your Weight

How many of you are not a fan of exercise or have trouble getting started? Or do you start an exercise regimen only to stop after a few weeks? I know it can be difficult to maintain, but it is important to make yourself exercise because it dramatically enhances your hormone balance and positively affects your energy, endurance and stamina. It’s difficult to imagine the benefits, but once you get started and stick with a program, you’ll start to experience them and then you’ll be a believer, too.

Exercise plays a key role in reversing insulin resistance, increasing activity of glucagon, a fat-burning hormone, increasing testosterone and DHEA and increasing natural HGH. It is also connected to improving cortisol balance. When people are not exercising, it is easy for these important hormones to be out of balance and create a scenario to gain weight.

In addition to hormone balance, exercise increases the amount of endorphins, natural morphine-like biochemicals that help you handle stress and improve your mood. It also raises the brain’s level of serotonin, the neurotransmitter that makes you happy.

If I still haven’t convinced you to get moving, here are even more benefits:

  • Keeps your blood sugar stable
  • Controls your weight
  • Controls your appetite
  • Keeps your bones strong
  • Prevents cancer
  • Improves joint function
  • Reduces the risk of stroke
  • Prevents urinary incontinence

I recommend a mix of interval training, strength training and yoga for the best hormone balancing results. Check out chapter 17 of The Complete Idiot’s Guide to Hormone Weight Loss for more information on these exercises and for step-by-step instructions for functional movement exercises.

So start exercising today. For your health and happiness!