a personal welcome to the insulite systeminsulitelabs.com/downloads/insulite_guide.pdf · order to...

Cardiovascular diseaseNon-alcohol fatty liver diseasePre-diabetes (leading to type 2 diabetes)Obesity

The typical diet and lifestyle of the Western world — where it’s hard to escape sugars and carbs, or get away from your computer, TV or car — make insulin resistance sadly commonplace. Given this, I commend you for taking charge of your health now.

What makes the Insulite System unique? Many researchers have studied insulin, its receptors, and influential factors (nutrients, diet and exercise). However, to my knowledge, this research has never been assembled cohesively into a safe and specific strategy to combat insulin resistance. Our society has been given false hope that a single “miracle pill” can cure disease, even though research does not substantiate this claim. There is a growing school of thought that disease can’t be cured with a single pill. We have taken this data and applied it to insulin resistance. This is part of what makes our System, and

its underlying philosophy, so revolutionary.

Support means success. I have studied insulin resistance over many years, as well as helping patients in my practice. Through this, I’ve learned that people who receive consistent, comprehensive support while trying to lose weight and make lifestyle changes are more likely to succeed in the short term and the long term. Therefore, support is a key aspect of the Insulite System. We offer a high level of outreach for guidance and coaching as you improve the balance of nutrients, diet and exercise in your life.

You’ll get much more than products from us; you’ll get a whole system, a support network and a way to wean yourself from carbohydrates and sugars. We provide a monthly online newsletter, weekly inspirational messages and advice and extensive informational resources. We also encourage you to contact our Medical & Advisory team at [email protected] any time with your questions and comments on your progress. We want to know how you’re doing.

Insulite Laboratories is ready to help you keep the commitments you have made to yourself. We will support you during every step of your journey.

In good health,

Dr. Mary Shackelton, MPH, ND

Welcome to the Insulite System! We’re so glad you found us. Congratulations on taking the first step toward a healthier life.

Insulite Laboratories is committed, first and foremost, to improving your health. Along this path to better health, you’ll also lose weight, find more energy and regain control over your life. We’ll help you achieve your goals, permanently and safely.

One of the most important things you can do is to educate yourself about your condition. Insulite Laboratories is dedicated to helping you become informed about insulin resistance and the way it impacts your life. Remember: information is power! Your persistence is the key to your success, and we are here to help you maintain your commitment. To that end, we encourage you to take your time and read through this entire booklet over several days and to refer back to it frequently.

Our Systems work by preventing or reversing insulin resistance on a cellular level. Increasingly, medical research shows that insulin and glucose imbalances strongly affect many health concerns.

Insulin is an important hormone regulated by your endocrine system. It directs many metabolic activities such as fat storage, energy usage and more. When your cells fail to respond appropriately to insulin, the consequences (such as weight gain or low energy) can be discouraging. In the long run, they can even be dangerous. Serious conditions related to insulin resistance include:

Metabolic syndrome (syndrome X)PCOS (polycystic ovarian syndrome)

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A Personal Welcome from our Medical Director

A. The Insulite System, Our Healing Philosophy Take it slow: Rapid weight loss doesn’t last What is insulin resistance? Why you need a system, not just pills

About Insulite’s Nutritional Supplements What our supplements do Why so many pills? Multivitamins: Should you keep taking them? Special dosage cases: Teens, mothers Drug interactions: Any concerns?

B. The Insulite Nutrition Plan 1. Carbs �.� About carbs: What they are, what they do �.2 Is it a good carb? Or a bad carb? �.3 Why carbs are addictive/Food allergies �.4 Steps to control carb addiction �.5 How to cut refined carbs �.6 Always combine carbs with proteins or fat

2. Fats and Leptins 2.� Good fats help you lose weight 2.2 Leptins: How they control your hunger

3. Proteins 3.� Add proteins the right way 3.2 Best protein sources 3.3 Food can be medicine 3.4 Vegetarian and vegan protein 3.5 Wake up: High-protein smoothies

4. Vegetables and Fruits 4.� Vegetables: Tasty best choices 4.2 You don’t like vegetables? 4.3 Other good carbs besides veggies 4.4 Shopping Tip: Circle the supermarket perimeter 4.5 Fruits: What to pick and why

5. Healthy Eating Habits 5.� Say goodbye to these high-carb foods 5.2 Glycemic Index: Not all whole foods are good for you 5.3 Serving size: How much food is healthy? 5.4 Green vegetables: Eat to your heart’s content 5.5 I’m hungry NOW! What can I eat?

6. Meal Planning and Tips 6.� Healthy snacks to keep you on track 6.2 Meal planning tips 6.3 Go nuts! 6.4 Four-day sample meal plan 6.5 What’s for breakfast? Lunch! 6.6 Tasty Dips, Dressings, and Sauces 6.7 Jazz up your salad 6.8 Eating Out 6.9 Sample vegetarian meal plan

7. Additional Information 7.� Water: You are what you drink 7.2 Artificial sweeteners: Hidden costs 7.3 Soda/diet soda? No! 7.4 What are “alcohol carbs?” 7.5 Alcohol in moderation is fine 7.6 Nutrition success tips 7.7 What are “net carbs?”

C. The Insulite Exercise Plan Break the vicious cycle Are you ready to exercise? How to start exercising Add a little movement to your day About our exercise plans PLAN �: For beginners PLAN 2: The next level Extra Help: If you’re exercising but not losing weight Intensity: How hard should you exercise? Good reasons to keep exercising What doctors recommend Stay hydrated! Tips for exercise success

D. The Insulite Addiction Awareness Plan

E. The Insulite Support Network

F. Appendices: I. About alcohol carbs II. More Diet Ideas: Sample 5 day menu plan, Options for Meals & Snacks III. Diet and Exercise Diary

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This means that, to change your habits, you must “rewire” your brain, in a sense.

This task requires persistence, not willpower.

Gradual, consistent adjustments work best.

Research shows that lasting change to neural networks almost never occurs all

at once. You didn’t suddenly develop your current approach to nutrition and

exercise, so it’s unreasonable to expect instant and total change.

Lasting change takes time, so it’s important to start today. Fortunately, you

can — and should — begin with small changes. If you’re consistent, and if

your pace of change is reasonable, you’ll steadily progress toward a healthy

lifestyle. This process will feel comfortable since it works with your brain, not

against it.

How we help you change your habits.

The Insulite System of supplements, nutrition, exercise, addiction awareness and

support is designed primarily to redirect the neural networks in your brain which

reinforce unhealthy habits. We recognize that insulin resistance is an underlying

cause of many unhealthy behaviors. By addressing this root cause, we make it

easier for your neural networks to reorient in ways that give you lasting positive

habits.

What makes lifestyle change so hard?

Medical science, specifically neurology, offers part of the answer. You behave

in certain ways because groups of neurons (brain cells) and neural pathways

(connections between brain cells) are programmed to direct your actions. In

order to adopt new behaviors, other neurons and neural connections must

be activated.

While many people want to lose weight, the human body generally tries to maintain weight. This is why when people try sudden or extreme diets they may lose a great deal of weight quickly. However, those pounds usually return. The secret to losing weight in a healthy, sustainable way is to convince your body that the weight it seeks to maintain (your metabolic set point) is lower. This kind of lasting change can only happen gradually.

Insulite Laboratories strongly recommends that you lose weight at a slow, healthy pace — no more than a half pound per week. This gradual pace increases your chances of keeping the weight off permanently, and it also avoids health risks associated with the inappropriate, unbalanced diets that yield rapid weight loss: hypertension, high cholesterol, heart disease, cholelithiasis, cholecystitis, lean body mass loss, weight cycling syndrome, etc.

If you’re losing weight more rapidly than this while on our program, especially in the beginning, don’t worry — this will stabilize. Just make sure you’re eating enough food and that you are not going hungry.

If you don’t lose weight immediately, stick with the program. Remember: Changing your metabolic response to foods takes time. Be patient. Also pay close attention to how you feel — your energy, mood, and concentration. You’ll probably see considerable improvements in some or all of these areas.

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Take it Slow: Rapid Weight Loss Doesn’t Last

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Exercise Plans are designed to help you start to alter these neural networks. Willpower alone will not alter these patterns; your change in behavioral routines will make a difference!

Before too long you’ll notice how much better you feel when you’re on our program. Then, this process will become an almost effortless lifestyle change.

What Is Insulin Resistance?

Insulin is an important hormone regulated by the endocrine system — the sophisticated system of hormonal signals which regulate crucial bodily functions. It directs many metabolic activities such as fat storage, energy usage and more. A healthy metabolism needs cells which respond readily to insulin.

Special receptor sites on each cell’s surface “listen” for metabolic signals in the form of insulin. When your cells become insulin resistant, they lose the ability to ”hear” how they should process glucose (sugars). To your cells, glucose means energy. When your cells can’t convert enough glucose into energy, you feel tired.

In insulin resistance, there are often fewer receptor sites than usual. Insulin resistance happens when your body’s levels of glucose and insulin become imbalanced, or when cells have too few insulin receptors. When your body produces too much insulin (due to high carbohydrate intake, a sedentary lifestyle, stress and nutrient deficiencies) the number of receptor sites on each cell’s surface decreases. In fact, insulin resistant people can have as few as one-fourth the number of receptor sites per cell as healthy people.

If you’re insulin resistant your cells are not “hearing” insulin signals that tell them to absorb glucose from the blood stream. Consequently, glucose and insulin accumulate in your blood. Excess glucose gets converted to fat and stored throughout your body. Excess insulin causes biochemical reactions with wide-ranging and potentially severe consequences: metabolic syndrome (syndrome x), polycystic ovarian syndrome (PCOS), pre-diabetes, type 2 diabetes and excess weight gain/obesity.

Why You Need a System, Not Just Pills

Contrary to popular belief, willpower alone cannot alter the neural patterns that reinforce your unhealthy habits. Neither will taking a daily pill.

The way to reverse insulin resistance is a complete system that addresses all aspects of the condition and that also leverages commitment and realistic expectations.

Our system features formulas (nutritional supplements) which safely and effectively change your body’s chemistry. We combine these with scientifically proven Nutrition and Exercise Plans, Addiction Awareness, and a Support Network.

Perfection and speed are not your goals. Healthy, lasting change takes time. Be patient and persistent, and just stick to the program. Don’t worry if you miss a day or a week. The most important thing is to keep coming back. Remember that the only way to achieve long term change is to slowly alter the existing neural pathways that direct your negative behavior patterns. The Nutrition and

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Insulin Receptors

Insulin Resistant Cell

GlucoseInsulin

The Insulin Resistant cell has only 5,000 receptors, causing excess free-floating insulin and glucose

Insulin Receptors

Normal Cell

GlucoseInsulin

A Normal Cell contains some 20,000 receptor sites

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Meta-Omega X: This formula provides Omega 3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) to improve metabolic syndrome and reverse the damage caused by insulin resistance. Specifically, Omega 3 fatty acids help to improve the lipid (cholesterol) panel, reduce hypertension, provide anti-inflammatory action, inhibit platelet aggregation, enhance insulin sensitivity, improve glucose control, increase cognitive development, and much more.

Pre-DiabetX: This combination of nutrients and herbs is designed to increase the number of insulin receptors on cells and lower blood sugar. Its ingredients have been shown in research studies to decrease hemoglobin A�C, improve glucose tolerance, repair beta cells in the pancreas, lower lipids, and more.

DiabetX: This carefully formulated combination of nutrients naturally changes the interaction of individual cell membranes with insulin and glucose. It is designed to increase the number of insulin receptors on the cell’s surface. As a result, cells can accept glucose more efficiently which reduces circulating blood glucose. Improved insulin sensitivity helps the body utilize insulin more effectively. When insulin and glucose are balanced, the symptoms of diabetes can improve. DiabetX is also formulated to normalize the lipid panel and reduce atherosclerosis, in addition to decrease blood sugar.

� Health Canada defines nutraceutical as: “A product isolated or purified from foods that is generally sold in medicinal forms not usually associated with food. A nutraceutical is demonstrated to have a physiological benefit or provide protection against chronic disease.” (Policy paper: Nutraceutical/functional foods and health claims on foods. Health Canada, Therapeutic Products Programme and the Food Directorate from the Health Protection Branch, Nov. 2, �998. http://www.hc-sc.gc.ca/food-aliment/ns-sc/ne-en/health_claims-allegations_sante/e_nutra-funct_foods.html)

2 For some individuals, the Insulite System has been shown to decrease the need for insulin. If you are taking insulin, please include your physician in your decision to take this product, to help monitor your condition and adjust your insulin dose. Also, because of the efficacy of this product, please adjust your carbohydrate intake appropriately. In this situation, and in other special cases, you may need to take a lower dose of some of the Insulite nutrients. Please consult with our Medical & Advisory team at [email protected].

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No one pill can reverse insulin resistance. The Insulite System is the first comprehensive approach to do so combining diet, exercise, addiction awareness, motivational support and nutraceuticals1 (disease-specific vitamins, minerals, herbs, fiber, and antioxidants).

We address the whole person in a realistic way. Our Supplement Plan is based on scientific research that targets the root causes of weight gain — namely insulin resistance combined with unhealthy eating habits and lack of exercise.

To improve your metabolism, you must take the full dose of capsules each day2.

What the Supplements Do

The Insulite Supplement Plan includes several different nutraceutical formulations, depending on which System you are using.

InsulX: This formulation directly counters insulin resistance by changing how cell membranes interact with insulin. It’s designed to increase the number of insulin receptors on the surface of each cell, enabling cells to accept and convert glucose more efficiently.

RejuvenX: Over time, excess insulin damages the lining of your cells. The exceptionally high-quality antioxidants in RejuvenX are designed to repair that damage. This high-potency blend of herbs and nutrients was designed with cardiovascular health in mind. It reverses cardiovascular damage caused by excess insulin in the blood.

GlucX: This combination of fibers is designed to help regulate the rate at which glucose is absorbed into your blood stream, while also reducing cholesterol and triglycerides. GlucX is vital to regulate your weight and blood pressure. Research shows that a high fiber intake aids weight loss and protects your heart. GlucX contains fenugreek, an herb that decreases the absorption of carbohydrates in your blood stream. This prevents the “insulin spike” that happens when you eat carbohydrates, leading to wide and sudden fluctuations in how energetic you feel. Fenugreek also has specific benefits for blood sugar.

PCOS+: This botanical formulation is designed to address the hormonal imbalance of PCOS by decreasing testosterone and increasing sex hormone binding globulin. This reduces the unwanted hair growth and acne caused by elevated androgens and enhances menstrual regularity. PCOS+ also contains milk thistle which has been shown to support liver function.

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Why So Many Pills?

The Insulite System is designed to change the way your body responds to food at

a cellular level. Therefore, we have developed specific formulas to revitalize how

your body naturally handles insulin and glucose. Our formulas provide nutrients

in greater amounts than are typical in over-the-counter supplements. This is why

you’re taking so many pills with the Insulite System. Each element is targeted to

increase your body’s ability to process food effectively.

realize that this may seem like a lot. However, you won’t have to take them all at

once -- and this is the dosage needed to cause physiological change.

Most people take nutrient supplements only once per day. We do not think this

is optimal from a nutritional perspective. We prefer that you maintain necessary

nutrient levels in your blood stream throughout the day. Therefore in our

program you’ll be taking capsules more than once a day.

Many Insulite customers continue their multivitamins while on our program. We recommend this complementary approach, as long as you don’t feel overwhelmed by the number of pills you are taking. You may take your multivitamin with meals. Please do not take your multivitamin, or any other supplement or medication with the GlucX. Because it is a soluble fiber, GlucX may theoretically interfere with the absorption of other substances taken at the same time. To be safe, we recommend that GlucX is taken at least an hour before meals and 4 hours away from other medications.

Our nutrients are specialized, so they are not designed to provide the same broad spectrum of nutrients as a multi-vitamin. Also, most multi-vitamins do not contain therapeutic doses of nutrients. Rather, they provide generalized nutrients that are missing in a typical diet, or that are poorly absorbed from common foods.

Multivitamins: Should You Keep Taking Them?

At full dosage, you’ll take at least 12 Insulite supplement capsules per day. We

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Special Dosage Cases: Teens, Mothers-to-Be, and Nursing Mothers

Many adolescents (age �3-�8) use the Insulite System to reverse insulin resistance. To date, there is no specific research, such as clinical trials, concerning the use of any nutrients by an adolescent population. While the nutrients in our system are generally recognized as safe, we cannot directly recommend the full dosage for teens. However, we believe it is safe for teens to take half the adult dosage. This is a standard recommendation for teens who wish to take nutrients and supplements that are generally regarded as safe for adults. In 2002, the FDA (U.S. Federal Drug Administration) stated, “While vitamin and mineral supplements are widely used and generally considered safe for children, you may wish to check with your doctor or pharmacist before giving these or any other dietary supplements to your child.” Our diet and exercise programs are completely safe for any adolescent.

If you are pregnant, or if you become pregnant while on the Insulite System, we recommend that you discontinue the supplements. Our information and research confirm that the nutrients are safe and nontoxic. However, we do not have data about how these supplements affect pregnancy and breastfeeding. No medications have been tested on a population of pregnant women, as this is unethical. With the approval of your obstetrician, we encourage you to keep working on the carbohydrate reductions as these are safe for pregnant as well as nursing mothers. Depending on your obstetrician’s advice, you may also be able to maintain your current level of exercise during pregnancy.


There are no studies that document possible interactions between prescription drugs (except metformin4) and the Insulite System specifically. However, if you are concerned about interactions with your medications, you may contact a member our Medical & Advisory team at [email protected] so that we can assess the potential risks.

In general, please take your medications and other supplements separately from the GlucX supplement. GlucX contains fiber which may theoretically interfere with the absorption of other medications taken at the same time. Taking GlucX 4 hours apart from other substances should be sufficient time to prevent any effects on absorption.

If you are taking medications for any condition and you add the Insulite System to your current medications, we recommend that you remain vigilant about interactions, especially during the first two weeks. Please contact us, as well as your physician, if you notice any interactions. We are happy to provide a detailed list of our formulations, including research citations, to share with your healthcare provider.

Drug Interactions: Any Concerns?

4 Regarding metformin (trade name Glucophage): Plasma levels of metformin may be reduced by taking it with guar gum (Scheen, AJ. Clinical pharmacokinetics of metformin. Clin Pharmacokinet.�996 May;30(5):359-7�. PMID 8743335). Guar gum is an ingredient in the GlucX supplement. Absorption of metformin can be reduced if you take the drug within six hours of taking our GlucX supplement. If you are taking metformin twice daily, it may be difficult for you to also take GlucX. One suggestion includes: taking metformin in the morning and evening and GlucX mid day (for example �� am and 3 pm). We always recommend that you work with your physician before discontinuing the use of any medication.

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Humans have evolved over three million years and we are simply not designed to cope with a sudden barrage of carbohydrates (such as fast food, super-sized muffins and giant sodas). From an evolutionary standpoint, these meals are a very new and unfamiliar source of nourishment.

Until farmers began cultivating grains such as wheat and corn 5,000 years ago, our nutrition mainly consisted of fruits, green leafy vegetables and meat. Carbohydrates in the form of grains were rare.

Geneticists say it will take close to �00,000 years for our genetic make-up to adapt to the nutrition that the average person consumes today, which is 70 percent carbohydrates. The average person eats bagels for breakfast, pizza for lunch and pasta for dinner: a very carbohydrate-laden diet!

Food can be a powerful healing force. For many chronic health conditions a healing diet can be even more effective than drugs or surgery. This applies to reversing insulin resistance as well as its consequences. The centerpiece of the Insulite System is a healthy diet which includes the right balance of carbohydrates, fats and protein in appropriate serving sizes for life!

When you put food into your mouth, we want you to ask yourself, “Is this a healing food? Is this food going to nourish me so that I move further along the path to optimal health?” One of your goals will be to change why you’re eating: ideally, we should eat for nutrition, not out of habit or for emotional satisfaction.

There are several reasons why we eat, first being the legitimate demand by the body for nourishment and rebuilding. We also use food to deal with emotional issues; we eat because we feel driven to and some of us are addicted to food, particularly high-carbs and sugars. Serotonin levels rise when we eat and serotonin promotes feelings of satiation and well-being. While we all have our “comfort foods,” in its extreme forms food addiction can include behaviors such as binging and/or purging, obsessing about food, being unable to stop eating even when you want to (compulsive overeating), and more.

The human brain is highly sensitive to food stimuli. There is growing evidence that some people may be prone to having an addictive relationship with food, much like drug addiction. Some research has shown that obese individuals have fewer dopamine receptors in the brain5. This lack of dopamine receptors in overweight individuals could exacerbate the drive to use food more frequently for satisfaction, as dopamine levels rise with overeating.

Dopamine is a neurotransmitter that enables us to manage feelings of satisfaction and pleasure, as well as motivating us to repeat meaningful behaviors such as eating, engaging in sexual activity, avoiding pain, caring for children, participating in hobbies and more. Dopamine

blocks the reuptake of endorphins, meaning that more endorphins are available to be used by the body to reduce the sensation of pain.

The problem with the dopamine circuit is that it can be usurped by drugs, alcohol and food. This means that our brains can be “wired” to perceive food as the most meaningful thing in our lives! For those of you whose dopamine circuits are overpoweringly triggered by food, we hope to help you replace that addiction to eating by focusing on other, creative, more meaningful activities such as exercise, hobbies and cultivating your interpersonal relationships. Again, one way to start is by asking yourself before you eat: “Am I eating for nourishment, for emotional reasons, or to feed my addiction?”

Individuals who carry excess weight have more brain activity in the regions of the brain associated with sensory input from the mouth, lips and tongue than people of normal weight.6 Moreover, extremely overweight people have different responses to glucose (sugar) intake than non-obese people which allows them to eat for longer periods of time before their brains signal satiation (fullness).7

Because of the similarities between drug and alcohol addiction and food addiction, some scientists are arguing for a treatment model for obesity that is similar to that for substance abuse addictions.8 It is not helpful to blame an addict for his or her addiction. It is more productive to understand the history of the addiction and the circumstances surrounding its development. Furthermore, the punitive management of addictions does not work as well as a reward system, so we urge you to be kind to yourself as you shift your lifestyle to incorporate the healthy changes you read about in this Guide. The Insulite System helps to wean you off of carbohydrates and simple sugars by gradually reducing your intake in order to minimize withdrawal symptoms and maximize your success.

The Insulite System Nutrition Plan requires that you eat three meals per day, plus snacks. We strongly advise against skipping meals, since this affects the metabolic and endocrine mediators which signal that you are satiated.

If you get hungry between meals, have a snack. However, if you are hungry at all, think back to what you had for the previous meal or snack. Was it a highly refined carbohydrate? If so, that is probably why you’re hungry. Try having a protein snack, or a snack containing fat and protein (such as cottage cheese or nuts). These foods will curb your hunger! (! (Read on for suggestions about high protein and “good fat” snacks.)5 Wang, G. et al. Brain dopamine and obesity. The Lancet 200�; 357:354-357.6 Hendry, J. Researchers Suggest Overeating Similar to Addiction: Growing Body of Evidence Supports Substance Abuse Treatment Approach. DOC News. 2005 Jan �; 2(�): �4.7 James GA, Gold MS, Liu Y: Interaction of satiety and reward response to food stimulation. J Addict Dis 23: 23–37, 2004.8 Hendry, J. 2005.Kelley, AE et al. Neural systems recruited by drug- and food-related cues: studies of gene activation in corticolimbic regions. Physiol Behav. 2005 Sep �5;86(�-2): ��-4.

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If you are confused between natural (healthy) carbs and refined (unhealthy) carbs, it may help to consider how foods enter your blood stream. The slower a particular type of carb enters your blood stream, the smaller the insulin spike. The faster a carb enters the blood stream, the higher the insulin spike.

Highly refined carbohydrates such as sugar, flour, soda, cookies and pasta enter your blood stream quickly as glucose. Carbohydrates from vegetables contain more fiber, which slows the release of glucose. Some starchy vegetables are exceptions to this, such as potatoes and carrots- they convert to glucose more quickly than other vegetables.

We recommend that you rely mainly on natural carbs found in vegetables and fruits. Over time, you will feel a difference in your energy and stamina if most of the carbs you consume release glucose into your blood slowly. It will no longer feel good to eat highly refined carbohydrates.

One way to assess how quickly a food is converted into glucose and enters your blood stream is to see how it ranks on the Glycemic Index. Glucose has a Glycemic Index score of �00, so the higher a particular food is on the scale, the more quickly it raises blood sugar. To read more about the Glycemic Index, see section 5.2.

Is It a Good Carb? Or a Bad Carb?

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About Carbs: What They Are, What They Do�.� �.2

Today, carbohydrates are the human body’s main source of fuel. However, this was not always true. Many years ago, we did not have easy access to simple carbohydrates in the form of refined flours and sugar. At that time, the human diet consisted of protein, vegetables, fruits and nuts. We relied primarily on fat for energy. Consequently, humans used to be better “fat burners.”

In today’s typical diet the preferred fuel source is glucose, which comes from carbohydrates. Most people do not burn fat as fuel; they store it in their bodies. Therefore, when you are between meals or have “low blood sugar” you crave carbohydrates to replenish your fuel source.

There are two types of carbs:

Refined or simple: These include refined sugars and fruits. Refined sugars are the main culprits behind insulin resistance. Simple carbohydrates are digested quickly and in general have lower nutrient value. There are exceptions, of course.

High-fiber, complex, or natural: These include grains (such as flour, rice, pasta, bagels, etc.) and vegetables. Complex carbohydrates are digested gradually and in general are packed with nutrients and fiber.

Within each of these categories, there are healthy choices and unhealthy choices. Even though fruit is a simple carbohydrate, it is a better choice than a slice of white bread, which is considered to be a complex carbohydrate.

A diet that relies heavily on vegetables and some fruits provides insulin balance, cardiovascular health and longevity.

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When a person who is addicted to carbs eats carb-rich food, the body releases too much insulin. (In scientific terms, this is called post-prandial reactive hyperinsulinemia.) This elevation in insulin causes a subsequent drop in blood sugar, thereby generating a strong impulse to eat more frequently. Elevated insulin levels also encourage the body to store food as fat.

Over time, hyperinsulinemic people become insulin resistant. That is, the cells in their muscles, nervous system, and organs begin to lose their ability to respond to insulin. Fortunately, this damage is reversible.

If you are insulin resistant or addicted to carbs, avoiding refined carbs will help change how your body responds to carbs. You can “teach” your body to stop producing excess insulin. This will help reduce your cravings. (See more on food addiction in section D.)

Why Carbs Are Addictive

Even if you want to cut back on carbs, your body craves them. Eating carbs only

makes you crave them more. This escalating, recurring craving drives unhealthy

eating patterns. It is the carb-rich diet, not a high dietary fat diet, that is the

underlying cause of the modern obesity epidemic. Carbohydrate addiction also

makes weight loss difficult for many people.

Not all carbohydrate addicts are overweight. In fact, up to 40% of all people of

normal weight may be carb addicted, and 75% of overweight individuals may

struggle with carbohydrate addiction9.

Your addiction to carbs (and sugars) is primarily driven by the profound

ability of these foods to stimulate your dopamine, serotonin and endorphin

brain circuits. These circuits are the neurochemical pathways which produce

your feelings of pleasure and contentment, as well as helping you dull both

emotional and physical pain.

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9 Dr. Richard Heller and Dr. Rachel Heller, The Carbohydrate Addict’s Lifespan Program. Plume, �998. p. 33.�0 Berkson, D. Lindsey. Healthy Digestion the Natural Way. John Wiley & Sons Inc. New York: 2000. �85

Carbohydrate addiction and carb cravings may also be related to food allergies or food sensitivities. Those foods that we crave and eat the most often are the foods to which we are most likely allergic. According to D. Lindsey Berkson, “eating foods that we are allergic to can elevate blood sugar in a way that is similar to consuming foods high in sugar.” �0

There are 2 types of food allergies: immediate hypersensitivity reactions involving the immunoglobulin IgE and delayed reactions involving the immunoglobulin IgG. The first type is obvious, uncommon, and potentially life-threatening. These are the reactions such as your lips or throat swelling after eating peanuts, for example. IgE-type food allergies are found by experience and by skin-prick testing.

The latter type of food allergy, more appropriately called food sensitivity, is more subtle, or masked. This type of reaction to a food may occur hours or even days after eating the offending food, and the symptoms can range from abdominal discomfort to eczema. Food sensitivities are often unmasked by allergy elimination diets or specialty blood tests investigating the IgG response to foods.

Some allergenic foods act like endorphins in our bodies, causing elevation of mood. This may lead to food cravings and an addictive relationship with that food.

If you suspect that you have hidden food allergies or sensitivities, you can work with a healthcare practitioner to uncover them. For some people, avoiding food allergens is key to healing food addiction and carb cravings.

Food Allergies

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Steps to Control Carb Addiction

There are two ways that neural networks can be changed: slowly and quickly. We all would generally like ‘quick fixes’ in life, particularly when it comes to altering negative behavior patterns. However, this is one situation where the quick fix is undesirable! This is because the fast way to change neural networks often involves trauma, like an obese person who has a heart attack, or an alcoholic who has a near-fatal car accident from driving under the influence of alcohol. Trauma can cause an immediate change in neural networks, which translates into immediate behavioral change. At Insulite Laboratories, we recommend a gradual approach, which is equally effective if done consistently.

To successfully conquer carbohydrate addiction, the key is a gradual, consistent tapering. We don’t advocate stopping all carb intake suddenly, and switching to an all-protein diet. Rather, we recommend that you gradually reduce your carb intake by 5% per week, until you are eating 60-80 grams of carbohydrates per day. For example, if you are eating 200 grams of carbs per day, this would mean reducing your carb intake by �0 grams per day, or the equivalent of ¼ cup of brown rice (5% of 200 grams equals �0 grams).

How long this will take depends on your starting point. For the average person the process could take 8-�2 weeks to reach the goal of 60-80 grams of carbs per day.

This slow reduction will not feel like a shock to your system, and your efforts won’t be sabotaged by strong cravings. Before long, you’ll hardly crave carbs at all.

Other tactics to reduce carb cravings include eating breakfast, including protein in your morning meal, and combining carbs with protein and fat. If you MUST give in to a food craving, choose the purest form of that food. For instance, if you are craving chocolate, eat a piece of dark chocolate rather than chocolate cake.

Remember: When you change your diet gradually, you allow your brain to revise the neural networks that support your high-carbohydrate consumption. This yields lasting behavior change that enables you to leave unhealthy eating habits behind permanently.

Other low carb diets have drop-out rates as high as 50%.�� People find it challenging to stick to these diets over time, possibly because the rapid carbohydrate withdrawal of other low carb diets does not allow for re-programming of neural networks.

When we recommend reducing your carbohydrate intake, we want you to replace refined carbs with vegetables (complex carbs) in your daily diet. The Insulite Nutrition Plan

advocates a high-protein, low-carb diet, with lots of green vegetables and good fats. Again, the goal is to ultimately limit refined carbs to just 60-80 grams per day.

Ideally, in the long run you will learn to avoid refined carbohydrates in any form. However, any progress toward shifting this balance will enhance your health.

If you’ve already limited your carb intake levels to 60-80 grams per day, congratulations, keep it up! Remember to include lots of green vegetables and a moderate amount of fruits.


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�� Fumento, Michael, “Fad Diet Failures.” Scripps Howard News Service. �3 November 2003. Dansinger, M et al. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. JAMA. 2005 Jan 5; 293(�):43-53

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It’s important to always eat carbohydrates (even healthy carbs) with other foods. This prevents insulin spikes and keeps your blood sugar stable — which means, among other benefits, you won’t get hunger pangs.

Don’t eat your daily portion of carbs all at once! Instead consume carbs gradually, throughout the day, while also eating protein and/or fat. Notice how much better you feel when you do this.

Always Combine Carbs with Protein or Fat

How to Cut Refined Carbs over 8-12 weeks

The Insulite Nutrition Plan is simple — just reduce your intake of refined carbohydrates by 5% per week while simultaneously increasing your consumption of proteins and vegetables (complex carbs).

In your first three weeks on the Insulite System, you’ll be replacing refined carbs with green leafy vegetables and protein into your meals. Delicious options include salads, steamed spinach, asparagus, and broccoli. You’ll also be eating healthy, tasty fats such as nuts and avocados, and healthy oils such as olive, flax, or avocado. Examples of proteins include: chicken breast, turkey burger, tofu stir fry and fish. Many more examples of foods you can eat are provided herein.

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First step: Assess your current diet. Typically, what percentage of each of your meals is comprised of refined carbs? Use the Diet Diary in the Appendix to keep track of your food intake and assist you in assessing your current diet.

For some people, counting carbohydrates in grams is easier than calculating percentages. You can purchase a carbohydrate counter at your local bookstore or online at http://amazon.com. Alternately, you can do an internet search for “carb counter” using your favorite online search engine.

Use a carb counter to assess your current intake of carbohydrates. This is your starting point. Once you know your starting point, you can calculate exactly how much to reduce your carbohydrate intake so that you are gradually decreasing by 5% each week, until you reach your goal of eating 60-80 grams of carbs per day.

Let’s say you are eating about 200 grams of carbohydrates per day, which looks like this: bagel with cream cheese (39 grams of carbs) and � cup of coffee (� gram of carbs) for breakfast, � non-fat granola bar (33 grams of carbs) for a snack, a turkey sandwich with lettuce and mayonnaise (26 grams of carbs) and reduced-fat potato chips (�8 grams of carbs) for lunch, � glass of unsweetened iced tea, pasta with meat sauce (67 grams), spinach salad with croutons (�� grams), and � diet soda for dinner. (Total = �95 grams of carbs)

If you are currently eating about 200 grams of carbs per day we recommend decreasing your carb intake by �0 grams per week (�0 grams is 5% of 200 grams) as illustrated below. Ten grams is roughly equivalent to a quarter cup of rice pilaf. (See next page for more examples of what �0 grams of carbs looks like.)

Week 1: About �90 grams of carbs per day Week 2: About �80 grams of carbs per day Week 3: About �70 grams of carbs per day. Week 4: About �60 grams of carbs per day Week 5: About �50 grams of carbs per day Week 6: About �40 grams of carbs per day Week 7: About �30 grams of carbs per day Week 8: About �20 grams of carbs per day Week 9: About ��0 grams of carbs per day Week 10: About �00 grams of carbs per day Week 11: About 90 grams of carbs per day Week 12: About 80 grams of carbs per day

Continue until 60-80 grams of carbs is your normal daily intake. If you reach 80 grams per day, your symptoms are improving and you are losing weight, then you can stay at this intake of 80 grams per day. Some people will need to reduce even further to about 60 grams of carbs per day.

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Other examples of how to reduce your carbsIf you are eating 250 grams of carbs, you would decrease your carb intake by �2.5 grams per week (5% of 250 grams is �2.5 grams). A half a cup of cooked oatmeal (not instant) contains �2.5 grams of carbs. With a 300 gram of carbs intake, you would reduce by �5 grams per week (5% of 300 grams is �5 grams). One large slice of rye bread contains about �5 grams of carbohydrates.

Remember that this is not a race to see how fast you can reduce your carb intake or how fast you can lose weight. The goal is to alter your physiological and emotional relationship with carbohydrates in order to dramatically and permanently improve your health. Reducing carbohydrate intake faster than this can increase the likelihood of suffering from severe carb cravings and relapses. This 5% reduction of carbohydrate grams per week is slow, but it will help conquer your carb addiction, if that is an issue for you, and it can help to readjust your metabolic set-point

RelapsesRelapses are going to happen. This is not a question of willpower; it is a matter of persistence. If you do relapse and eat more carbohydrates than you would like, please don’t be hard on yourself. Simply resume your low-carbohydrate intake at the next meal or snack. You will gain power by recognizing what caused the relapse in the first place and altering your behavior so that you are hyper-vigilant the next time the situation arises. Relapses allow you to develop strategies so that you can more effectively manage cravings the next time around. It takes time to adjust not only your mindset, but also the physical terrain of your body so that sweets become less compelling.

Over time you will see that persistence will pay off: your carbohydrate cravings will decrease, your weight will stabilize, your energy levels will improve, and you can be content in knowing that you are preventing the development of serious complications of insulin resistance.

Diabetes and Hypoglycemia If you are diabetic, you’ll need to reduce refined carbs in your diet more than most people. Your daily carb intake should not exceed 20-40 grams.

In addition, if you are taking insulin for diabetes we caution you to check your blood sugar three to four times daily while beginning the Insulite System’s supplements and nutritional guidelines. It’s possible that the Insulite System may reduce your need for insulin. Please work with your physician on lowering your insulin dose as appropriate

If you are diabetic but do not require insulin, be aware that you will probably see positive dramatic changes in your blood sugar levels while on the Insulite System.

If you are hypoglycemic, keep in mind that any carbs you eat will cause you to experience blood sugar swings. This means that for a few hours afterward, your blood sugar will drop below normal and you may experience headaches, irritability, shakiness, or fatigue. To combat this, eat a mix of complex carbs, protein, and fat at every meal. Also, eat a snack every 2-3 hours containing proteins, fats and complex carbs. (See section 6.� for suggestions). Do this while you’re reducing your carb intake gradually, as described above.

To get a better idea of what 10 grams of carbohydrates means in terms of actual food, here is a list of some common food items that contain around 10 grams of carbohydrates:

5 Ritz Crackers

5 Wheat Thins

5 rice crackers

� cup potato chips

� Fig Newton cookie

� pretzel rod

� cup mashed potatoes

� baked potato with skin

� thin slice of whole wheat bread

� thin slice of rye bread

� medium tortilla (8” diameter)

� cup chopped avocado

�0 baby carrots, raw

� cup chopped green pepper, raw

�/3 cup cooked oatmeal, plain

�/3 cup unsweetened applesauce

5 slices firm, silken tofu

3/4 cup “original”(no extra sweeteners) soy milk

about � cup of skim milk

� cup plain whole milk yogurt

�/2 cup plain nonfat yogurt

�/2 cup toasted oat cereal

�/2 oz (6 chips) tortilla chips

� Klondike ice cream bar

� chocolate chip granola bar

� chocolate chip cookie

Grams of Carbs


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Often, people who want to lose weight cut fat from their diet. However, all fats are not alike. Research shows that eating “good” fats helps control insulin levels — which in turn controls carb cravings. That’s right; you can actually lose weight by eating more fat!

What are “good” fats? Foods that contain healthy fats include avocados, nuts, olives, olive oil, grass-fed beef, nut butters, and omega-3 enriched eggs. We recommend relying heavily on these types of foods in your daily diet. Experiment to find the best mix, paying close attention to how you feel when you eat different foods.

It’s easy to include healthy fats in your diet. Try:

• Adding chopped nuts to your salad • Using olive oil or avocado oil dressing on your roasted or steamed vegetables • Spreading nut butters, such as almond butter, on celery sticks for a snack • Drizzling olive oil on hummus dip or on egg salad over a bed of greens

What are “bad fats?” Bad fats have been linked to numerous health problems including cardiovascular disease and obesity. Some unhealthy fats come from animal products. Foods containing such saturated fats include gravy, bacon, margarine, butter, cream, cheeses, and beef. Small amounts of grass-fed beef, organic butter and organic cheese are acceptable despite their levels of saturated fats- the key is moderate intake of these items.

Hydrogenated fats also are unhealthy. Hydrogenation (a process used to increase food’s shelf life) turns liquid vegetable oils into solid fats. For instance, soybean oil is “hydrogenated” to become a solid vegetable shortening. Also, hydrogenated vegetable oil may be added to

margarine to make it solid at room temperature and easier to spread. On the label, the term “hydrogenated” is listed before a blend of fats and oils. For example: “Hydrogenated vegetable oil: Contains soybean, cottonseed, palm oil.”

Hydrogenated products are also linked with various health problems and are now routinely being taken out of food products.

Leptins: How They Control Your Hunger

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Good Fats Help You Lose Weight

Leptins (hormones produced by fat cells) are your body’s signal to your brain that you are hungry. Excess leptins make it harder for you to lose weight, since your brain is constantly “hearing” that your body is hungry.

Leptins also tell your body to burn away extra fat. This is one of the most important signals your body must receive to maintain normal weight. However, your body can only “hear” this message when leptin levels remain stable and low. If your leptin levels spike too high, your cells will stop “listening” thereby causing leptin resistance (similar to insulin resistance).

Refined carbohydrates cause a leptin surge as well as an insulin surge. Reducing your carb intake and eating good fats will help control both your leptin and insulin levels. This will help you feel more “in control” — more satisfied, less compelled by cravings — as well as helping you to lose weight and realize other health benefits.

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Add Protein the Right Way

Lean proteins are another important way to reduce the glucose spikes (and consequent insulin and/or leptin spikes) caused by eating too many refined carbs.

Your body can only use protein in a limited quantity at any time. A diet too rich in protein increases insulin, which increases fat storage. Therefore, unused protein gets stored as fat. This is why diets that recommend high protein don’t always help people lose weight.

How much protein should you eat? We recommend a protein serving size of 3-4 ounces per meal — the size of a deck of cards. This covers most people’s protein requirements and will help you manage your blood sugar.

When increasing your protein intake, it’s crucial to add the right kinds of protein, low in saturated (unhealthy) fats — which tend to get stored as body fat.

What to buy: In North America most livestock and poultry are fed a starchy, grain-based diet and get little or no exercise, yielding meat that is high in unhealthy fats. Therefore, we recommend that you buy “free range,” grass-fed lean meat and poultry. These foods may cost a bit more, but they contain significantly less saturated (unhealthy) fat. Ask your grocer or butcher if you’re unsure whether meat or poultry is free range.

Don’t overdo the protein. Eating too much protein won’t help you lose weight or keep it off. If your meal contains 80% protein and 20% carbohydrates, you aren’t really helping your body that much! To achieve your weight and health goals, your body needs green vegetables. They provide essential nutrients, fiber, and most importantly, a replacement for addictive refined carbs or starches.

3.� Best Protein Sources

Beef: Free range, limit 2 times per week. Tenderloin, filet mignon, flank steak, ground beef (extra lean), ground sirloin (lean), roast beef, sirloin steak. Avoid cuts of meat that are higher in fat, such as chuck steak and meat from around the ribs.

Poultry: Free range, as often as you like. Chicken or turkey (skinless, ground, or sausage) Avoid: Chicken that is not free of antibiotics or hormones.

Fish and Seafood: There are some limitations on eating fish and seafood due to the contamination of fish populations with environmental pollutants. Check with the Environmental Protection Agency, the Food and Drug Administration, and the Environmental Working Group websites to find out which fish are currently the least contaminated with toxins and heavy metals.

The following fish can be eaten 2-3 times per week: anchovies, striped bass, catfish, Chilean sea bass (although this is over-fished), clams, Atlantic cod, crab, flounder, haddock, herring, lobster, orange roughy, wild-caught salmon (wild Alaskan or Pacific. Avoid farmed Atlantic salmon), canned salmon (this is usually from wild sources), sardines, scallops, shrimp, snapper, sole, sturgeon, tilapia, trout. The following seafood should be limited to once a month: blue crab, Alaskan halibut, mahi mahi, mussels, oysters, pollock, canned light tuna. The most contaminated fish are king mackerel, albacore tuna, swordfish, tilefish, and shark.

Eggs (omega-3 enriched): As often as you like.

Game: As often as you like. Buffalo, Cornish game hen, pheasant, rabbit, venison, elk.

Veggie Burgers (low-carb, high-fiber burgers with less than 10 grams of carbs per burger): As often as you like. Natural Touch vegetable burgers, Morning Star Farms veggie sausage patties.

Lamb: Free range, limit 2 times per week. Lamb chop, leg of lamb, lamb roast.

Pork: Lean cuts, such as center cut, boneless pork chops, and pork tenderloin, 2 times per week.

Nuts: Eat daily. Nut butters (almond butter, cashew butter), tahini, almonds, Brazil nuts, hazelnuts, macadamia nuts, pecans, pistachios, walnuts. Cashews should be eaten sparingly because these are higher in carbs than other nuts. Avoid peanuts. This is because peanuts are not true nuts, but legumes — and they’re higher in carbs than you might think. Also, peanuts are linked with numerous allergies and symptoms such as ear infections.

Other Protein Sources: As often as you like. Protein powder (low-carb), Gimme Lean sausage, minimally processed deli slices (cuts from the breast of the meat, like deli turkey), sloppy Joe, chili, meatball loaf mixes, taco filling, tofu scrambler, texturized vegetable protein. Avoid luncheon meats which are meat byproducts such as bologna or salami.

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Vegetarian & Vegan Protein

High-quality protein doesn’t have to come from meat. Tofu and other soy products are excellent low-fat protein sources. You can prepare them in almost limitless ways, and eat them as often as you like. Try these creative techniques:

Add texturized vegetable protein to marinara sauce Use soy taco filling for tacos or taco salad Use tofu scrambler in the morning with salsa and guacamole Use soy deli slices in a wrap sandwich with raw vegetables

Nuts and seeds (and nut or seed butters or sauces, such as tahini and almond butter) offer abundant protein and healthy omega fats.

If you eat dairy, then yogurt and cheese — especially low-fat options such as part-skim mozzarella and ricotta--can be tasty and healthy. Eggs, especially omega-3 enriched, can also be a valuable addition to your diet.

Legumes (beans and lentils) represent another potential source of protein. However, they can be high in carbs — so check the carb count and watch those portion sizes.

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3.4

Insulite Laboratories recommends that you try to eat a few of the following foods daily. They not only help maintain a healthy blood sugar and insulin balance, but they provide powerful antioxidants and rich nutrients.

Almonds AvocadosBlueberries Broccoli and all leafy green vegetablesFlax oil* GarlicGinger GrapefruitOlive oil Spinach

* Do not cook with this- add it to yogurt, salads, cereal, etc. Store in the refrigerator.

FOOD CAN BE MEDICINE3.3

WAKE UP: HIGH-PROTEIN SMOOTHIES3.5Why not start the day with a protein smoothie? It’s fast and easy to make, not to mention satisfying and good for you. It will stabilize your blood sugar throughout the day so you are less likely to binge or eat high-carb foods. Or try one in the afternoon for a healthy energy boost.

Use low-carb protein powder (less than �5 grams per 2-scoop serving). Protein powder ingredients vary, so pay attention to avoid allergic reactions. (Whey protein is a good choice for most people.)

Mix in a blender for two minutes: 2 tbsp. protein powder 4-6 ice cubes � cup milk. Can be low-fat dairy or “original” (no sweetener added) soy milk. � cup berries, fresh or frozen. Use less ice with frozen berries. Blueberries have excellent antioxidant properties. �/2 cup nuts. Your choice, just avoid peanuts. Try hazelnuts, pecans, cashews, and walnuts. �/2 to � cup plain yogurt � tbsp. flax oil Pinch of cinnamon

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Vegetables: Tasty Best Choices

The following vegetables are all very healthy. Eat them as often as you like:

Asparagus Artichoke hearts

Bell peppers Bok choy(red, yellow, green, orange)

Brussels sprouts Broccoli

Cabbage Cauliflower

Celery Chives

Cilantro Cucumbers

Endive Eggplant

Escarole Fennel

Greens Kohlrabi(arugula, chard, collard, kale, turnip, mustard, radicchio)

Leeks Lettuce (all varieties except iceberg)

Mushrooms Okra

Onions Parsley

Peas (snow or snap) Radishes

Rhubarb Scallions

Seaweed Spinach

String beans Turnips

Watercress Zucchini

How to cook: Roasting, steaming, and sautéing are all acceptable methods of cooking. Do not boil vegetables: it breaks down most nutrients. Add � tbsp. olive oil and/or lemon juice for flavor. Sprinkle vegetables with parmesan cheese, Italian seasonings, your favorite salad dressing, or sliced almonds. Fresh herbs, and fresh ginger or garlic, are welcome additions to any vegetable dish because they do not affect blood sugar. Of course, olive oil, salt, and pepper are always great.

Vegetables to minimize: Root vegetables such as carrots, beets, potatoes, turnips, sweet potatoes, and yams are all healthy vegetables loaded with Vitamin A and other important nutrients. However, they are also very high in carbohydrates and will cause an insulin spike. We recommend that you eat these vegetables sparingly. Always eat them with protein and fat. The same goes for corn and squash (butternut, acorn, summer, pumpkin, etc.).

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4.2 ?

We are here to help you embrace green vegetables! This is the most important part of the diet that many people omit. The key to learning to love vegetables is flavor and variety:

Try cooking vegetables in new ways, such as roasting, steaming, or grilling lightly.

Add your favorite marinade or seasonings, such as teriyaki.

Be careful not to overcook vegetables. They are done when they are bright green rather than brownish.

Hide them in something. Chopped spinach in a quiche is easier to ignore than eating a whole plate of it if it’s not something you naturally like.

Adding chopped parsley to a salad is barely noticeable to your palate but your body will thank you.

Above all, remember that these are extremely healthy additions to make to your life!

YOU DON’T LIKE VEGETABLES

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Other Good Carbs Besides Vegetables

If you follow our Nutrition Plan you probably won’t miss those unhealthy refined carbohydrate foods as much as you might expect.

However, you don’t have to bid farewell entirely to all forms of bread on the Insulite System. The following bread products, which contain high-fiber starches, are fine for you to eat in limited quantities. If you wish, choose one item from this list per day:

Manna from Heaven bread: �/4 inch slice has 8 grams of protein. Available at health food stores.

Crackers: Low carb, high fiber brand such as Wasa. 2-3 per serving.

Whole wheat tortillas: � per day.

Bread: Low-carb, whole wheat, high-fiber. � slice per day.

Soy flour products are high in carbs, but can be consumed sparingly (not daily).

Fruits: What to Pick and Why

Feel free to eat the following fruit �-2 times per day, either fresh or frozen.

Avoid dried fruit (too much sugar) and canned fruit (it usually has added sugar or is preserved in syrup). Also, avoid fruit juices — you want all the fiber these fruits have to offer.

Apples Apricots

Berries Cantaloupe(blueberries, blackberries, raspberries, strawberries, etc.)

Citrus Coconut(oranges, lemons, limes, grapefruit, tangerines, etc.)

Kiwis Nectarines

Olives Peaches

Pears Tomatoes

The following fruits are nutrient-rich but still high in carbs, and thus should be eaten sparingly (not daily):

GrapesMangoPapaya

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4.3 4.5

SHOPPING TIPS FOR WHOLE FOODS:CIRCLE THE SUPERMARKET PERIMETER

4.4

Eating whole foods (the concept, not specifically the grocery store chain) is a crucial part of our philosophy at Insulite Laboratories.

Nature provides whole foods in their own skin — not from a box or package. In other words, choose the berries, not the cereal bar with blueberry filling. Choose the fresh chicken, not the chicken fingers from the frozen food section. Eating whole foods increases your exposure to nutrients and helps you avoid unhealthy preservatives and additives.

Finding whole foods is easy. Most supermarkets position them along the perimeter of the store: produce, seafood, and dairy sections, etc. So when you shop, circle the edges of the store. That’s where you’ll find the essentials for a healthy diet. Avoid the center aisles as much as possible. You’ll not only eat better — you’ll probably save money as many packaged foods provide little food at greater cost.

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The goal of the Insulite System is to eliminate the following high-carb foods from your diet entirely. Remember: to minimize cravings, do this gradually and consistently over the course of three weeks.

Bagels Breads (except low-carb, high-fiber kinds)

Cakes Candy

Cereal (packaged dry breakfast) Cookies

Corn (including popcorn and corn chips) Couscous

Crackers Fruit juice, dried or canned fruit

Grains (including rice) Honey

Muffins Pancakes

Pasta Pastries

Potatoes Pretzels

Soda Sugar

Waffles Yams or sweet potatoes

Glycemic Index: Not All Whole Foods Are Good for You

You may have been surprised to see that our list of recommended foods did not include carrots, corn, potatoes, watermelon, and other favorite whole foods. (Remember, the term “whole foods” refers to food that is unprocessed and unrefined.) This is because while these high carb foods are tasty and have many health benefits, they have one major drawback: a high Glycemic Index (GI).

The Glycemic Index�2 is the dietary measurement of how various foods affect blood sugar. High-GI foods will spike your blood sugar and insulin levels — an effect you should avoid in order to reverse insulin resistance, lose weight, and feel better. High-GI foods also are high-carb foods.

As your digestive system breaks down the foods you eat, various types of food take different amounts of time to be transformed into glucose (sugar), which gets circulated via your blood stream to fuel each of your cells. Some foods cause rapid peaks in your blood sugar, while others cause glucose to seep into your blood more gradually.

The Glycemic Index rates food on a 0-100 scale:

High (70-100): We recommend that you avoid high-GI foods. They cause a sudden, significant spike in blood sugar and insulin levels. Examples include refined carbs such as breads and sweets, and also potatoes, many types of rice, bagels, ice cream, pizza, scones, muffins, pancakes, sports energy drinks, cola, most breakfast cereals, millet, pretzels, etc. Surprisingly, some perennial weight-loss favorites (such as carrots, watermelon, and bananas) are high-GI and should be avoided on the Insulite System.

Intermediate (55-69): These foods are acceptable only in moderation, but we recommend that you minimize them and focus on low-carb options. Examples include brown rice, long grain rice, basmati rice, couscous, sweet corn, pita bread, pumpernickel bread, rye bread, rye crackers, split pea soup, papaya, apricot, raisins, corn taco shells or tortillas, cheese pizza on a whole-wheat crust, etc.

Low (1-54): These healthy foods produce very gradual, moderate peaks in blood sugar. We recommend that these comprise most of your diet. Examples include grapefruit, plums, canned tomato or lentil soups, hummus, chick peas, kidney beans, soy beans, lima beans, black beans, plain yogurt, slow-cooked oatmeal (steel cut oats), apples, fat-free and soy milk, cheese, etc.

�2 The current Glycemic Index database, compiled by the University of Sydney, Australia, contains approximately 300 food items. Also, a 2002 American Journal of Clinical Nutrition article by Sydney University researcher and GI authority Jennie Brand lists 750 foods. More information: http://www.glycemicindex.com

5.� Say Goodbye to These High-Carb Foods 5.2

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Serving Size: How Much Food Is Healthy?

In North America we’ve grown accustomed to large portions at mealtime. A healthy “serving size” is generally smaller than most of us currently eat. If you consume large portions now, you can change this habit without feeling deprived or hungry. Simply gradually decrease your current portion size toward these goals:

Meat, fish, or poultry: Size of a computer mouse

Cheese: Size of 3-4 dice

Vegetables: Size of a CD, or more if you find you are still hungry

Eat slowly. Savor every bite. Chew 30 times per mouthful. Wait 20 minutes before eating more. Often when you eat a smaller portion, if you give it time, you will feel satisfied. Most adults eat quickly, which means they eat more than they need to — and more than they would have if they gave their stomachs time to signal their brain that they were satisfied.

Healthy serving size examples:

Complex Carbohydrates: � serving per meal or snack, taking into account your total carbohydrate allotment for the day. � slice whole-grain bread �/2 cup beans, peas, or lentils (check the carb content and adjust accordingly to meet your total daily carb intake) � high-fiber tortilla

Milk or cheese: �-2 servings per meal or snack. Consider dairy the protein portion of your meal. � cup milk 2 ounces cheese �/2 cup regular fat cottage cheese

Protein: �-2 servings per meal or snack 2 eggs Any lean meat, poultry, or fish (3-4 ounce portion, similar to a deck of cards) �/2 cup regular fat cottage cheese or 2 tbsp. other soft cheese � scoop (� tbsp.) protein powder (typically �5 grams) �/2 cup cooked beans (check the carb content and adjust accordingly to meet your total daily carb intake)

Fruits: 2 servings per day � small apple, orange, or pear � medium peach or nectarine 2 small plums � cup berries � kiwi �/4 cantaloupe �/2 grapefruit

Vegetables: Unlimited servings � cup cooked broccoli � cup raw vegetables 2 cups salad


5.3

If you want to “indulge” on the Insulite System, you can. Just choose vegetables, which can be included in any amount in your diet.

Since they contain complex (not simple) carbohydrates, vegetables don’t cause insulin and leptin spikes. They also offer fiber and lots of nutrients — the perfect food!

However, not all vegetables are equally healthy. Root vegetables (beets, turnips, carrots, potatoes, etc.) can spike your blood sugar, so avoid them or eat them very sparingly.

GREEN VEGETABLES: EAT TO YOUR HEART’S CONTENT

5.4

2 0

Sometimes you may feel hungry, whether you’ve skipped a meal or not.

Remember: The point of the Insulite System is to help you feel better by getting

healthier, not to punish you through deprivation.

Yes, we want you to EAT! Real meals, real food, real often.

If you feel hungry, it’s typically because you are:

Dehydrated: Lack of water causes fatigue, which you may mistake as a hunger signal. Not eating enough food. Eating too many carbohydrates, or carbs that aren’t combined with protein or fat, leading to low blood sugar and cravings. Waiting too long between meals. Skipping meals — even if you are used to skipping meals, please do not do so.

All of these problems can be solved by making sure you’re drinking enough water and also by carefully, gradually adjusting what you eat and when. This may take some experimentation. Consider hunger pangs a signal, not a penance. They indicate when you need to adjust your diet.

Biologically, hunger pangs occur when your insulin spikes and glucose levels dip. One reason we snack is to rebalance these levels.

When you start cutting back on carbohydrates, you should NOT experience cravings if you


5.5 I’m Hungry NOW! What Can I Eat? are eating enough protein and fat at mealtimes and for snacks. Most people who eat this way feel satisfied, full, and not hungry. If you experience strong cravings at first, it’s important to respond to these cravings correctly — with healthy foods, not refined carbs.

The major problem with snacks is that unhealthy high carb foods often are most easily available and convenient. It can be so tempting to reach for cookies, candy bars, pretzels, potato chips and so on. However, these snacks carry a high cost: they only relieve your craving for a short time. Before long you’ll crave again, probably more intensely.

Keep healthy snacks handy — at your desk, in your purse or briefcase, in your car, and in strategic locations around your home.

To avoid insulin spikes, we recommend snacks that contain at least 50% protein. These are not only tasty — they’ll keep you satisfied longer so you won’t be distracted by hunger pangs. Your best options are high-protein foods such as nuts, cottage cheese, seeds, and lean meats.

If you absolutely must have something sweet, try any of the numerous high-protein health bars, such as Balance Bars. These have a ratio of at least 30% protein and fat to 40% carbohydrates. They won’t cause an insulin spike, and they’re sold at most convenience and food stores. However, bear in mind that if you’re craving sweets you probably aren’t eating enough protein or fat, or eating regularly enough.

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Meal Planning Tips

• Eat protein at every meal. A serving size of meat, poultry, or fish is 3-4 oz., or the size of a deck of cards or the palm of your hand.

• Imagine your plate as the face of a clock. Your goal, through gradual dietary change, is to try to make the protein and vegetable portions represent the majority portion of food on the plate. Protein should fill your plate from �2 to 5, vegetables from 5 to �0, and carbs from �0 to �2.

• Eat until you are full, not over-full.

• Green is good. You can eat as many green vegetables as you want.

• Cook ahead. Prepare larger amounts of food and refrigerate them. That way, you’ll have good food on hand for meals and snacks. This will reduce the temptation to return to unhealthy eating habits.

• Proteins to avoid. Avoid deep-fried meats and poultry, and also processed meat products such as sausage, bacon, hot dogs and luncheon meats, unless these products are minimally processed and nitrate-free.

• Read labels. Avoid products containing high-fructose corn syrup and trans-fat. Both indicate highly processed (unhealthy) foods.

• Have a salad every day as part of a meal or as a snack. Use any vegetable from the vegetable list, steamed, roasted or raw. Always use olive oil or avocado oil salad dressing.

• Eat enough dinner so that you don’t crave dessert.

• Eat good fats 3-4 times per day (nuts, avocados, etc.)

• Eat small meals frequently (every 2-3 hours) especially if you are hypoglycemic. This will stabilize your blood sugar and insulin levels and help you feel more in control. As one of our customers put it, “The more good food I ate, the more weight I lost. Food was my fuel.”

HEALTHY SNACKS TO KEEP YOU ON TRACK

The Insulite System recommends three healthy snacks per day. At snack time you might be particularly tempted to return to unhealthy eating habits. After all, it’s just a little snack, right? Keep these tasty foods on hand for snacks:

Avocado half with balsamic vinegarCelery with 2 tbsp. almond butter or cream cheeseChicken breast strips, baked/broiled, dipped in olive oil salad dressingCottage cheese (�/2 cup)Hard-boiled eggs (�-2)High-protein smoothie (See section 3.5) Nuts (�/4 cup), especially almonds and cashewsVeggie burger patty, either plain or with condimentsString cheese (skim, �-2 pieces)Tuna salad (�/2 cup) with celery sticks or whole-wheat crackers

6.�

6.2You don’t have to settle for plain or salted nuts found in a supermarket can. Make your own big batches of special spicy nut snacks!

For all of these recipes, preheat your oven to 400° F. Mix the nuts and spices thoroughly in a bowl. Spread evenly on a baking sheet and roast for �0-�5 minutes. Cool, and store sealed in refrigerator to retain freshness and flavor.

Tamari Almonds: 2 cups almonds, 2 tbsp tamari, pinch of cayenne pepper

Fall Harvest Pecans: 2 cups pecans, 2 tbsp. melted butter or ghee (clarified butter found in Indian grocery stores or the ethnic food aisle of your regular grocery store), � tsp. cinnamon, � tsp. ginger, pinch of ground cloves and cardamom, pinch of salt

Spicy Walnuts: 2 cups walnuts, 2 tbsp. melted butter or ghee, pinch of cayenne pepper and cumin, salt to taste

6.3 GO NUTS!

2 2

The Insulite System will help you “unlearn” some unhealthy myths about food. Perhaps the most harmful and pervasive food myth concerns breakfast.

Western cultures have been heavily influenced by the marketing strategies of cereal and bread manufacturers, who promote their products as “healthy breakfasts.” In fact, from the perspective of your metabolism, a high dose of refined carbs first thing in the morning is notably unhealthy. It causes a spike in insulin, leptin, and blood sugar levels that impairs how you feel and how your body functions throughout the day.

Here’s a healthy solution: Have lunch for breakfast. Start your day with eggs and greens, or salmon and steamed spinach with your favorite salad dressing. Skip the toast and have some celery if you miss the crunchiness. Try this for just a few days, and notice the difference in how you feel. You will never go back to cereal and bagels again.

What about coffee? Most of us wake up to the smell of coffee brewing in the kitchen. While coffee has its drawbacks (e.g. it is addictive, dehydrating, causes fatigue and blood sugar swings, and it raises the stress hormone cortisol), many people need it to rise and shine.

One cup of coffee in the morning is acceptable. However, be sure you eat protein and fat with that morning cup of Joe! Use Half & Half in your coffee rather than artificial creamers. Try stevia (see 7.2) as your sweetener. One cup per day is enough: Resist the temptation to drink coffee all morning long or even as an afternoon “treat.”

WHAT’S FOR BREAKFAST? LUNCH!


Four-Day Sample Meal Plan

Losing weight doesn’t mean abandoning all your favorite foods. Here’s a sample of a healthy meal plan covering four days:

Day 1:

Breakfast: Avocado and smoked salmon toast. Puree avocado, � garlic clove, � tbsp. lemon juice, � tsp. olive oil, 2 tsp. fresh cilantro or parsley. Spread on “Manna from Heaven” bread. Layer with 6 oz. smoked salmon.

Snack: Yogurt with fruit. One 4 oz. container plain whole-fat yogurt with �/4 cup blueberries, plus a pinch of cinnamon. Add stevia (see section 7.2) to sweeten to taste.

Lunch: Chicken with vegetables and salad. Grilled chicken breast, steamed broccoli, and arugula salad with balsamic vinegar and olive oil dressing. Sprinkle 2 tbsp. feta cheese over the whole plate.

Snack: Slathered celery. Two celery sticks with regular-fat cream cheese.

Dinner: Grilled tilapia. Grilled tilapia with � tbsp. each of capers, lemon juice, and olive oil. Salad: sliced cucumber and tomato, mozzarella cheese, and basil leaves with olive oil dressing and chopped dill.

Snack: �/4 cup of almonds

Day 2:

Breakfast: Protein smoothie with almond butter. (See recipe section 3.5)

Snack: Middle Eastern refreshment. �/3 cup hummus with chopped vegetables. For homemade hummus: Blend together in a food processor: � cup tahini, � can (�5 oz) garbanzo beans (chick peas), �-2 cloves garlic, juice of a lemon, �/3 cup water, �-2 tsp olive oil (adjust to taste and desired creaminess), � tsp salt, �/2 tsp pepper, dash of paprika and cayenne pepper (optional). Puree until smooth. Chill for 3 hours then allow to stand at room temperature for half an hour before serving. Optional - you may add pesto, sun dried tomato paste, or roasted red peppers for additional flavors.

Lunch: Turkey and tomato wrap. Sliced turkey, tomato slices, shredded lettuce, cheese, and Dijon mustard in a low-carb tortilla. Serve with chopped vegetables left over from morning snack.

Snack: Creamy delight. �/4 cup chopped walnuts and almonds with �/3 cup blueberries with cream, plus a pinch of cinnamon and ginger.

Dinner: Eggplant parmesan. Four slices of grilled eggplant topped with �/2 cup each of marinara sauce and shredded mozzarella cheese, plus � oz. sliced pepperoni. Broil the whole dish.

6.4

There are several easy, creative, and flavorful ways to bring zest to the food you eat on the Insulite System. Here are a few simple, versatile recipes:

Avocado Puree: Blend together 2 avocados, � garlic clove, � squeeze of lemon, salt, and pepper. Dip your vegetables in it, or slather it on fish or chicken.

Olive Oil Salad Dressing: Blend together 4 tbsp. olive oil, � tsp. mustard, 3 tbsp. balsamic vinegar, � tsp. stevia, � tsp. dried herbs (rosemary, basil, oregano, thyme, etc.), plus salt and pepper. Perfect on any salad.

Soy Ginger Sauce: Blend together 4 tbsp. soy sauce, 2 tbsp. toasted sesame oil, � tsp. stevia, and 2 tsp. grated ginger. Excellent dip or marinade.

TASTY DIPS, DRESSINGS AND SAUCES

6.5

6.6

2 3

Day 3:

Breakfast: Fancy eggs. Two scrambled eggs topped with avocado slices and salsa.

Snack: Fruit and cheese. Small Granny Smith apple and piece of cheese.

Lunch: Salmon and salad. Salmon steak and a spinach salad with �/2 cup each raspberries and almonds, plus olive oil dressing.

Snack: � cup mixed pecans and walnuts (See recipes 6.3)

Dinner: Kabobs. Two grilled vegetable and meat kabobs with a salad of steamed broccoli, cauliflower, snow peas, and carrots chopped, tossed with lettuce greens and olive oil dressing.

Day 4:

Breakfast: Bowl of sweetness. Mix together �/3 cup of chopped mixed nuts (pecans, cashews, macadamia and almonds), � tbsp. melted butter, cinnamon, ginger, � cup blueberries (and/or sliced strawberries), �-2 tsp. cream.

Snack: California style. Half an avocado with salt, pepper, and balsamic vinegar.

Lunch: Lamb chop special. Grilled lamb chop, 2 cups shredded green or red cabbage, with olive oil and � tbsp. cider vinegar. (OR one bunch steamed kale with soy ginger sauce).

Snack: Mediterranean evening. Olive puree: � cup Kalamata olives, 2 tbsp. feta, and 2 tbsp. olive oil. Blend all ingredients in food processor. Serve with celery or cucumber slices.

Dinner: Super shrimp salad. Grilled shrimp on a romaine lettuce salad with bell peppers, avocados, cashews, and dressing.


JAZZ UP YOUR SALAD

We recommend that you eat at least one salad daily, as a snack or with a meal. It doesn’t have to be boring, though! Salads can be a great way to experiment with new flavors, textures, or combinations. Try adding these ingredients:

Almond slivers, raw or toasted Apple, diced

Avocado slices Berries, fresh

Broccoli or asparagus, steamed Chick peas (garbanzo beans)

Cranberries Eggs, hard-boiled

Feta cheese, crumbled Goat cheese, crumbled

Grapes Herbs (fresh or dried)

Hot peppers Mandarin orange slices

Olives, chopped or whole Parmesan cheese, grated

Pecans Pumpkin seeds

Smoked fish (salmon, trout, etc.) Soybeans (edamame)

Spices (try some exotic ones) Sunflower seeds

Walnuts

6.7

2 4


Eating Out

Making healthy choices when eating out is easier than you might anticipate. Many restaurants offer low carb menus. For those that don’t, simply follow the same guidelines that apply when you are cooking at home: greens and protein should comprise the bulk of your meal. Try asking for a turkey burger wrapped in lettuce instead of a bun, or for your fish to be grilled with lemon juice and olive oil rather than the restaurant’s marinade (many commercial sauces contain sugar or high fructose corn syrup). Order the Asian chicken salad without the chow mein noodles and ask for oil and vinegar on the side. Be wary of sauces, rice and potatoes, pasta and bread. For dessert, opt for the fruit plate… and congratulate yourself on your incredible persistence!

Sample 2-Day Vegetarian Meal Plan

Day 1

Breakfast: High-protein smoothie (see recipe, 3.5), plus avocado puree on Manna from Heaven bread, salsa, melted cheese.

Snack: Simple pleasures. Nuts and blueberries.

Lunch: Veggie pita. Chopped steamed vegetables (such as cabbage, carrots, snow peas, and sprouts) with 2 oz. mozzarella cheese (or soy cheese) on a whole-wheat pita with olive oil dressing. Peach or nectarine on the side.

Snack: Middle Eastern munchies. Hummus and vegetables. (See recipe, 6.4)

Dinner: Grilled portabella mushroom. � mushroom cap marinated in olive oil dressing or marinade of your choice, plus � cup black bean/brown rice mixture with salsa. Spinach salad with grated parmesan cheese, chopped nuts, red wine vinegar, and avocado oil.

Snack: Berries and cream. Chopped fresh strawberries, �/3 cup chopped nuts, cream or original soy milk. Day 2

Breakfast: Bowl of sweetness. (See 6.4) Substitute soy or almond milk if you do not eat dairy.

Snack: Half an avocado with salt, pepper, dill, and fresh lemon juice.

Lunch: Tofu scramble. Crumble �/3 lb of tofu and sauté with onions, green and red bell peppers, tomato, garlic, salt and pepper. Sprinkle with sesame seeds. Serve with jicama strips.

Snack: Baba ghanoush served with raw vegetables. For homemade baba ghanoush, prick 2 eggplants with fork and roast in 400 degree oven until charred, 45 minutes. Scoop out insides and mash with � cup tahini, juice of � lemon, � cup chopped parsley, salt. Drizzle top with � tsp olive oil.

Dinner: Grilled tempeh with marinated cucumber. Marinate strips of tempeh in tamari, ginger, garlic, and sesame oil and then grill. For marinated cucumber, peel and slice 4 cucumbers into rounds. Mix with 2 stalks sliced celery, 2 tbsp diced red onion, � tbsp fresh chopped dill (or � tsp dried dill), � tsp sea salt, 3 tbsp cider vinegar. Cover and refrigerate for half an hour. Keeps up to 4 days in refrigerator. Optional: add tomato, red bell pepper, jicama, shredded cabbage.

There are many low-carb cookbooks available at local bookstores. When you are leafing through these books trying to decide which ones are the best, consider the following: do they have dessert sections with recipes containing artificial sweeteners? Do the recipes in that cookbook rely on specialty ingredients that cater to specific diet plans or brands? Avoid cookbooks like these.

You want to ensure that the nutritional content of the recipes is spelled out, such as the grams of fat, protein, and carbohydrates. Make sure that the serving size of these nutritional specifications is reasonable. Also, of course, you’ll want to look for recipes that appeal to you and your family. Here are some cookbooks that you may enjoy, and if you find even better ones, please let us know:

“The Everything Low-Carb Cookbook” by Patricia Butkus ©2003 F&W Publications

“Saving Dinner the Low Carb Way” by Leanne Ely ©2005 Random House. This cookbook is notable for having menus, recipes, and shopping lists. The recipes are adjustable for members of your household who are not eating low-carb.

“Low-Carb Quick and Easy” by Frances Towner Giedt ©2004 HPBooks. Skip the desserts with Sucralose!

“The Best Low-Carb Cookbook” by Robert Rose ©2005 Robert Rose Inc. This cookbook has a section of vegetarian meals. But again, avoid the dessert recipes- they have high amounts of sugar and unrealistic serving sizes.

COOKBOOKS

6.8

6.9

2 5

Water: You Are What You Drink

Water comprises more than 70% of the human body. Typically this is about �0-�2 gallons per person, depending on age, sex, and muscle mass. Exercise (including ordinary movement), caffeine, alcohol, medications, and even breathing all deplete your body’s vital water supply. Even relatively inactive adults lose about �� cups of water a day. If you’re active, you’ll lose more.

Generally, food replaces only about 4 cups per day, which leaves a balance of at least 6-8 cups (probably more) that you need to replenish daily by drinking water.

Most people are actually dehydrated most of the time. You may not even know how good it feels to be properly hydrated. Dehydration can cause fatigue — which might make you think you’re hungry, and cause you to reach for food. So when you feel hungry, try reaching for a big glass of water first.

Dehydration also can cause headaches, constipation, and skin problems. Even mild dehydration can slow your metabolism, subtly undermining your efforts to lose weight and reverse insulin resistance.

Staying hydrated is essential to weight loss. For a start, water contains no calories, fat, or cholesterol, and it’s low in (or free of ) sodium. Water is also an appetite suppressant. Studies have proven that if you’re regularly dehydrated, your metabolism slows down (your cells convert more glucose into fat).

You should replenish your body’s water supply steadily throughout the day. The best source of water is... water! (Not coffee, caffeinated tea, soda, juice, etc.) We recommend that you drink at least 8-�0 glasses of clean water daily — more if you have a dehydrating lifestyle or spend most of your time in a dry environment.

Filtered water is best. If you do not have access to filtered water at home or work, consider buying a water filter. These can be purchased at many stores or on the internet. There is some thought that reverse-osmosis (RO) water is depleted of essential minerals which should be replenished. Some people add a pinch of sea salt or a few drops of a liquid mineral complex to their gallon-jugs of RO water. Also, herbal teas and sparkling water that is naturally carbonated count toward your total water intake.

Artificial Sweeteners: Hidden Costs

Low-calorie artificial sweeteners such as Equal and NutraSweet are popular with people who are trying to lose weight. Unfortunately, these synthetic sugar products have a hidden cost: they perpetuate that seemingly insatiable craving for sweets. This makes it harder for your neural networks to adapt in ways that will change your tastes and provide lasting healthy eating preferences.

Read labels carefully and avoid these sugars and sweeteners:

Aspartame Brown sugarCorn syrup DextroseEqual FructoseHigh fructose corn syrup HoneyMaple sugar or syrup NutraSweetSaccharine Sucralose/SplendaSucrose SugarSweet-n-Low Turbinado

Stevia: A healthy exception. For those times when you absolutely must have some sweetness in your food, we recommend that you try stevia. Using stevia can help wean you off the sugars and sweeteners that have negative side effects and raise blood sugar levels. This plant extract mimics the taste of sugar on your tongue. However, it does not cause your blood sugar or insulin to rise. Add it to cooked foods, teas, or coffee.

Some products containing stevia have a bitter aftertaste. However, newer products seem to have eliminated this problem (for instance, the stevia extract sold under the Whole Foods “365 Everyday Value” brand).

When substituting stevia for sugar in recipes, you will need to experiment and adjust for taste. Here are some general guidelines for converting between sugar, stevia powdered extract, and stevia liquid concentrate, but you will need to adjust these depending on the brand of stevia you use:� cup sugar = � tsp stevia powder = � tsp liquid stevia� tbsp sugar = �/4 tsp stevia powder = 6-9 drops liquid stevia� tsp sugar = a pinch of stevia powder = 2-4 drops liquid stevia

B : : T H E I N S U L I T E N U T R I T I O N P L A N : : A D D I T I O N A L I N F O R M AT I O N

HERBAL DIURETIC INDUCED DEHYDRATION AND RESTING METABOLIC RATE. E. C. Crosby, R. L. Dolan, J. E. Benson, M. J. Luetkemeier, R. G. Barton, E. W. Askew, Foods and Nutrition, Exercise and Sport Science, Surgery, University of Utah, Salt Lake City, UT, 84��2

7.� 7.2

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How many drinks does “moderate” mean? Generally, more than two alcoholic drinks per day can damage your health. In terms of insulin resistance, the key concern is carbohydrates. A typical 12-oz. serving of beer contains 6-22 grams of carbs per serving. A 6-oz. serving of wine can contain 2-10 grams of carbs. (Sweet dessert wines fall on the high end of that range.)

Remember: The carbs in alcoholic beverages count toward your daily carb total. Ideally you should consume proteins and/or healthy fats along with alcoholic drinks.

Avoid mixed and frozen drinks, such as margaritas and daiquiris. These can contain up to 48 grams of carbs per 12 ounce serving! However, martinis that do not contain fruit juice or sweet liqueurs are low in carbs.

Nutrition Success Tips

Insulite Laboratories recognizes, and appreciates, the commitment and effort needed to cause lasting, positive change in your body, habits, and taste. We applaud you for having the courage to make this change. We hope you begin this process by congratulating yourself, too, every day — even though some days will be better than others.

We understand that changing your diet may seem especially daunting. Many people emotionally associate unhealthy foods with comfort, fun, culture, and security. Also, it may be difficult to imagine that you really will grow to prefer (even love) the taste of truly healthy food, while losing your taste and cravings for sweets and breads. Most of all, you may not yet be able to imagine how good you will feel once your body is consistently getting what it really needs.

But you will succeed, in all these ways and more. It just takes time. Remain patient, persistent, and compassionate with yourself.

These tips for daily living will help you on this journey:

• Prepare in advance for meals. Set aside one day of the week for shopping and meal preparation for the next seven days.

Sweet sodas, even diet sodas, can spike your blood sugar, insulin, and leptins — which means they can undermine your efforts to reverse insulin resistance. This is true even for “zero calorie” sodas that use artificial sweeteners, such as Diet Coke, Diet Pepsi, Diet 7-Up, Diet Dr Pepper, Diet Root Beer.

It may seem hard at first, but we urge you to avoid all soda and diet soda. Instead, drink water, herbal tea, or caffeine-free substitutes. For instance, try sparkling mineral water with a squeeze of orange or lemon, make iced tea with herbal tea bags, sweeten with stevia. As your eating and drinking habits improve, you’ll lose the craving for sweets — including soda.

SODA/DIET SODA? NO!7.3


Howard AA, et al. Effect of alcohol consumption on diabetes mellitus. Ann Intern Med February 3, 2004;�40:2��-9.

7.6

Although alcoholic drinks do contain carbohydrates (see below), “alcohol carbs” are something entirely different. Alcohol carbs are substances such as xylitol, mannitol, and sorbitol used as sugar replacements in various foods. To read more about alcohol carbs, see Appendix I.

7.4 WHAT ARE “ALCOHOL CARBS?”

Alcohol in Moderation is Fine

You don’t have to quit drinking alcohol in order to reverse insulin resistance. Simply moderate your alcohol intake sensibly.

Surprisingly, research consistently suggests that exposure to alcohol may improve how the body responds to insulin. A substantial number of studies indicate that light to moderate alcohol intake on a regular basis improves how cells absorb and process both insulin and glucose. It may also help prevent coronary artery disease in people with type 2 diabetes.

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Nutrition Success Tips (CONT.)

• Cook larger amounts so you have healthy, leftover meals ready. Use the time you save for exercise, like taking a walk.

• Designate one area for your food in the refrigerator, pantry, or cupboards. Ask family, partners, or roommates to respect your “space” and your commitment to weight loss.

• Buy a low-carb cookbook to help you prepare a variety of healthy meals. Or visit one of the many low-carb recipes web sites.

• Track carbs carefully for your first week on the Insulite System. After that, you will know the carb count of most foods. Buy a carbohydrate-counter book and keep it with you. It will enable you to count carbohydrate grams in any meal and ensure that the total carbs don’t exceed your dietary goal for that meal or day.

• Evaluate your food choices daily to ensure variety, and availability of high-protein foods, green leafy vegetables and low-carb fruits.

• Place pre-measured snacks in containers or plastic bags to avoid overbites!

• Think protein! Steadily work toward the goal of having protein at every meal. Have a protein-filled smoothie as an afternoon snack or for breakfast if you experience low blood sugar symptoms (feeling shaky, headaches, irritable, weak, or lethargic).

• Don’t leave home without your snacks! Be prepared for snack time to avoid the temptation to buy convenient carb-rich snacks or other unhealthy foods.

• Drink plenty of water. Keep a large water bottle with you and drink throughout the day. Try to get at least 8-�0 glasses per day. Herbal teas count toward this total intake.

• Keep a journal. Try writing down what you eat. Record the quantities as well as the foods. Keeping track of your diet can help organize your meals and make healthier choices. With changing both your diet and exercise routines, it can be helpful to keep track of all these changes. You can record your exercise and diet on the same chart. An example of the type of format you might use is located in Appendix III. If you like this example, photocopy it and post it in a prominent place. Otherwise you can use ours as a model to create your own journal.

Mindset tips:

• Imagine how you will look and feel in six months — and again, in a year. Keep these images in mind and let them motivate you.

• Remain determined to change your eating habits. Make the commitment. Persistence is the key to success.

• Don’t overdo it. Maintain your gradual, steady pace of change for your existing lifestyle toward your goal. Start where you are, and be patient.

• Notice small improvements. Focus on the positive changes happening in your body, moods, energy level, outlook, and overall sense of well-being. Keep a journal of progress, if that suits you.

• Don’t worry when you slip up. Occasionally, and inevitably, you will eat more carbs than planned during a day. That’s OK. You haven’t ruined your chances of success. Just start over tomorrow.

• Visualize the changes you are making. To help keep you motivated and thinking positively, visualize the improvements that are occurring in your body. One Insulite customer reports that she found it helpful to imagine the number of her insulin receptor sites increasing while she exercised and took her supplements.

• Do what you love. For many people, food is a companion. Instead of reaching out for comfort food, focus on other things that make you happy besides eating. Take a walk, read a book, watch a movie, call a friend, or dote on a pet.

• Go easy on yourself. Losing weight is a process and it will take time. We’re with you every step of the way.

• Speak positively to yourself. It helps to hear appreciation, even (sometimes especially) if you’re telling yourself things like “Good breakfast choice,” or “Today I am doing a great job about eating enough good fats,” or “I am glad I’m making these lifestyle choices now, because I will be healthier later.”


7.6

If you’ve been reading about various diets, you’ve probably hear the term “net carbs.” Some people refer to net carbs as glycemic, usable, or nutritive carbs. All of these terms mean the same thing. However, not everyone uses these terms consistently, which can be confusing.

Manufacturers of low-carb foods (including Atkins Nutritionals, Keto and Biochem) claim that carb counters should count only what they call net carbs or net impact carbs — which they define as total carbs less fiber, sugar alcohols, polydextrose (used primarily as a bulking agent for the preparation of calorie-reduced foods), and glycerine (now used as a sweetener, this liquid byproduct of soap making has also been used as a solvent, antifreeze, plasticizer, drug medium and in the manufacture of soaps, cosmetics, inks, lubricants, and dynamite). They claim that glycerine, sugar alcohols, and polydextrose have a minimal impact on blood sugar.

This is why some chocolate bars have 2 net carbs and taste fairly sweet — the manufacturers are not counting alcohol carbs that can actually impact your blood sugar.

WHAT ARE “NET CARBS?”

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C : : T H E I N S U L I T E E X E R C I S E P L A N

Exercise is an important medicine for

healing. The Insulite System Exercise

Plan features reasonable, feasible

steps. We’re not trying to prepare

you to run a marathon or hike up a

14,000-foot mountain. However, with

a little persistence and support, almost

everyone should eventually be able to

walk 30 minutes per day, several days

per week.

Break the Vicious Cycle

The sedentary lifestyle and unhealthy eating habits that are so common today literally reinforce each other. Together, they contribute directly to the modern epidemics of obesity, heart disease, and diabetes.

Here’s how: When your blood sugar drops, so does your energy, so you don’t feel like exercising. When you don’t move very much, your body converts even more glucose to fat and you crave more carbs. For many people, this cycle becomes a lifelong downward spiral, increasingly impairing many aspects of their lives.

This is why regular exercise and good nutrition are not just mutually beneficial — they’re both essential to success with reversing insulin resistance, losing weight, and feeling better. Without one, the other will yield much slower progress.

Regular exercise combined with Insulite’s important nutraceuticals specifically help reverse insulin resistance by encouraging your cells to develop more insulin receptor sites. This allows your cells to absorb more insulin, a powerful chemical signal that regulates your metabolism. When this happens, your whole body functions more efficiently. Again, exercise is a cornerstone of this chain of beneficial effects.

Exercise also increases dopamine. As discussed previously, dopamine promotes pleasurable feelings and motivates us to repeat meaningful behaviors. By increasing your dopamine levels through exercise, you will be less likely to rely on unhealthy eating behaviors to increase dopamine. Exercise (as well as other hobbies) can replace food as a meaningful motivator in your life.

Of course, exercise also helps you lose weight by burning calories and increasing your metabolism throughout the day, even when you are asleep or sitting at your desk. You’ll also feel generally less stressed and more resilient, limber, and alert. And you’ll probably sleep better, too.

2 ?Before you begin the Insulite Exercise Plan, answer these questions:

Has your doctor ever told you that you have a heart condition?Do you feel pain in your chest when you exercise?Do you feel faint or dizzy while exercising?Do you take medication for a heart condition or high blood pressure?Are you aware of any other serious medical issues that might be aggravated by moderate regular exercise?

If you answered yes to any of these questions, please consult your physician before starting this or any other exercise program.

If you are physically unable to exercise, you can still succeed with the Insulite System. You will just have to be more committed to significantly reducing carbohydrate intake and taking the supplements developed by Insulite Laboratories. Still, consider all your exercise options carefully. Any type of regular exercise will help you lose weight and fight insulin resistance. So focus on what you can do, and think creatively about exercise — housework, taking the stairs, gardening, walking the mall, visiting a museum or choosing the farthest parking spot -- and make it a part of your lifestyle.

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•

•

•

•

ARE YOU READY TO EXERCISE

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How to Start Exercising

We do want you to get star-ted and get excited about exercising. At the same time, remember: Easy does it! Gra-dual implementation is the cornerstone to success with our exercise plan. Your brain needs gradual, consistent change in order to adjust neural pathways associated with exercise as well as eating habits. Remember, gradually changing your life-style is essential to changing your neural networks, and per-sistence is the key.

The U.S. Surgeon General’s Report recommends 30 minutes of exercise 5-6 days per week to reduce your risk of cardiovascular disease, diabetes, colon cancer, hypertension (high blood pressure), anxiety and depression and to maintain healthy bone, joints and muscles and to help older adults stay mobile. For weight loss, 60 minutes of exercise 5-6 days a week is recommended.

If you’re currently not exercising, we recommend that you begin by walking. This is a surprisingly healthy activity. Start with just a few minutes of brisk walking (or as much as you feel you can handle), and gradually progress to walking briskly 3-4 times per week for at least 30 minutes each time. Notice how this makes you feel — physically, mentally, and emotionally.

If you are currently exercising but have not lost weight, don’t be discouraged. The Insulite System may offer the extra push your metabolism needs (see Extra Help).

Many of our customers are already exercising when they begin the Insulite System. They may have been doing so for years and may feel frustrated that their metabolism and weight have not responded. We see many people succeeding in one or two areas of the Insulite System. However success requires a commitment to all three parts: diet, exercise and the Insulite System nutrients. Once all three areas receive equal attention, we can promise you will see improvements.

Our exercise plan looks extremely simple because it is. However, our goal is based on well-recognized and accepted science. Through consistent, gradual change, we’ll help you reorient your neural pathways to yield weight loss, more energy, and lasting healthy habits. When you have the choice to sit on the couch and use the remote control or to get up and move ask yourself “what’s the best choice for my health?” Exercise will become part of your daily life, and this will feel effortless and good to you.


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Exercise doesn’t have to be aerobic or even strenuous to be healthy. Try these tips to get a little extra exercise out of everyday life. For those who are having more difficulty incorporating physical activity into their lives, don’t be too hard on yourself and start with these small steps. You’ll be surprised how much you can work your whole body with these simple ideas:

• Park in the furthest space in the parking lot, and walk a few extra yards to the building.

• Take the stairs when you can (2 minutes burns �9 calories)

• Carry — don’t wheel — your luggage, groceries, and children more often. A backpack child carrier is especially handy and fun.

• Instead of sitting down for a meeting, go for a walk with your colleagues.

• Walk or ride your bike to run errands. Get a comfortable backpack to make this easier.

• Walk to lunch or dinner.

• Deliver a memo or letter by hand, rather than by e-mail or internal mail.

• Take a shorter lunch and spend the last �5 minutes walking before getting back to work.

• Tuck your buttocks in and out while talking on the phone.

• If you have a favorite radio show or podcast (internet radio show), get a portable hands-free radio or MP3 player and listen while you walk!

• Socialize with a friend while walking, instead of via telephone or email.

• Sit on a balance ball at work to engage your body’s core.

ADD A LITTLE MOVEMENT TO YOUR DAY

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About the Insulite Exercise Plan

It’s easier to adhere faithfully to an exercise plan that’s simple. Our plans are very simple — no gimmicks, no tricks. There is no magic formula for success with exercise plans. The magic is in the persistence: just getting out there, finding the best exercise for you, and doing it! The goals are moderate and very gradual, because rapid weight loss is not healthy. Stay with it, be persistent, and pay attention to how you feel.

You may be one of the many people who fail to reach their exercise goals despite the best of intentions. This happens when people dive into an intense exercise program from a starting place of near-inactivity. Just like making any sudden change, this can be painful - both physically and psychologically. As with our dietary guidelines, we encourage you to make gradual and persistent improvements to your exercise routine.

Exercise should be fun. If you enjoy a particular activity, you’ll probably find it easy to keep doing it. Here is a list of suggested activities. Try to find which ones appeal to you. If you’re not sure what kind of exercise you prefer, experiment to see what you like.

Aerobics Biking (low-impact preferred) (outdoor or stationary)

Circuit training Dancing(such as Curves-style exercise routines)

Hiking Jumping rope

Pilates Resistance training with a balance ball

Rollerblading Rowing (indoor or on water)

Skiing Spinning class at your local gym(downhill or cross-country) (moderate intensity)

Swimming Walking (moderate to slow)

Walking Walking on a treadmill (vigorous: brisk or race walking) (moderate speed and/or incline)

Water aerobics Weight lifting (free weights or machines)

Trampoline Yoga

Variety helps. You don’t want to get bored, so it’s good to have a repertoire of several activities that you enjoy. Also, experiment with using a headset radio or portable music player, taking an exercise class, visiting different locations, or exercising with friends or pets.

Types of Exercise

There are three basic types of exercise. Your exercise program should include some of each:

Aerobic/cardiovascular: Uses large muscles in repetitive way. Benefits: burns more calories, helps muscles shed excess glucose, improves fitness. Examples: walking, running, biking, hiking, swimming, dancing.

Resistance: Provided by bands, weights, machines and balance balls. Benefits: improves tone and posture, builds muscle and increases metabolic tissue which boosts calories burned.

Stretching (warm up, cool down): Gentle activities that increase flexibility of muscles, ligaments and tendons. Benefits: Reduces injury risk, improves range of motion and flexibility, relieves tight muscles and pain.

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PLAN 1: For Beginners

For some of us, exercising is a challenge- we may find it boring or too time-consuming or just too physically challenging. At Insulite Laboratories, we know how hard it can be to change your habits and introduce new experiences. Always be gentle with yourself. If you “fall off the wagon” and skip your exercise one day, just start back up again the next day as if it is a new beginning. It doesn’t do you any good to berate yourself for failing. Rather, reframe these “failures” as opportunities for improvement next time.

Start here if you’re just beginning to exercise. Pick a few easy activities (for variety), and exercise as follows:

Week 1: 3 days, �0 min/day Light intensityWeek 2: 3 days, �0 min/day Light intensityWeek 3: 3 days, �5 min/day Light intensityWeek 4: 3 days, �5 min/day � day moderate intensity, 2 days lightWeek 5: 3 days, �5 min/day � day moderate intensity, 2 days lightWeek 6: 3 days, 20 min/day � day moderate intensity, 2 days lightWeek 7: 4 days, 20 min/day 2 days moderate intensity, 2 days lightWeek 8: 4 days, 20 min/day 2 days moderate intensity, 2 days light

Sample first-week for beginners:

Monday: Grab a friend and take a walk around the neighborhood or in the mall. Walk purposefully and vigorously for at least �0 uninterrupted minutes. Working out with friends can help motivate you both.Tuesday: Visit the library and check out a fitness DVD or video for beginners. Watch the video.Wednesday: Put on your gym shoes and try out that video for at least �0 minutes.Thursday: Ask friends or family for recommendations for easy, nearby hiking trails.Friday: Plan a reasonable, easy weekend hike; do a further �0 minutes of the DVD.Saturday: Take a hike! Make sure you walk for at least �0 minutes, and don’t forget to bring some water and sunscreen.Sunday: Reward yourself. Take a bubble bath or buy yourself a small non-food present (like a favorite magazine).

Week 2:Sunday: Walk for �0 minutes with friendTuesday: Swim for �0 minutes at a nearby poolFriday: Walk for �0 minutesSaturday: Hike or walk for �0 minutes

Week 3:Monday: Swim for �5 minutesWednesday: Walk for �5 minutesFriday: Hike with a friend for �5 minutes

Week 4:Sunday: �5 minutes stationary biking at home or gymTuesday: �5 minutes slow joggingThursday: �5 minutes swimSaturday: �5 minutes walk with friend

Follow your interests! Remember, these sample activity menus are merely suggestions. You are free to choose which exercises to do, on which days. Just make sure you exercise for enough minutes on enough days to stay on track with your plan, especially at the beginning.Make sure you enjoy your exercise activity — even if you do the same activity every day to begin with.

If you’re feeling good and having fun, you can always do more exercise — either longer exercise periods, or more days per week. It’s important, though, to listen to your body.

However, if you feel completely exhausted when you add exercise, stay where you are in the plan until you start to feel stronger. For instance, if you are struggling to exercise continuously for �5 minutes, 4 times per week, stay at that level until you feel comfortable with it. Then try exercising for 5 minutes longer each day before increasing the number of days per week in your exercise regime.

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While Exercising: Light Moderate High

Talk Yes Yes Briefly

Sing Yes No No

Breathrate Slightly Higher Often and Deep Rapid and Deep

Sweating* Not Much A little after �0 min. A lot after �0 min.

*Some people never sweat very much. If this is true for you, don’t worry, keep at it!


If you’ve already been exercising, or if you seek — and can physically handle — faster progress, consider Plan II. This provides longer, more frequent exercise sessions.

Goal at end of month 1: 3 days per week 30 min per day (� mod, 2 light)Goal at end of month 2: 4 days per week 35 min per day (2 mod, 2 light)Goal at end of month 3: 4 days per week 45 min per day (2 mod, 2 light)Goal at end of month 4: 4 days per week 45 min per day (3 mod, � light)Goal at end of month 5: 4 days per week 50 min per day (3 mod, � light)Goal at end of month 6: 4 days per week 55 min per day (3 mod, � light)Goal at end of month 7: 4 days per week 60 min per day (2 mod, 2 light)Goal at end of month 8: 5 days per week 60 min per day (4 mod, � light)Goal at end of month 9: 5 days per week 65 min per day (4 mod, � light)Goal at end of month 10: 5 days per week 70 min per day (4 mod, � light)Goal at end of month 11: 5 days per week 70 min per day (4 mod, � light)Goal at end of month 12: 5 days per week 75 min per day (4 mod, � light)

Sample week for the more experienced exerciser:Monday: Walk a hilly section of town for at least 50 minutes. Don’t forget to warm up and cool down.Tuesday: Check out a fitness DVD/video for intermediate exercisers from the library. It should include at least 50 minutes of aerobic exercise. (“The FIRM” video series offers weights with cardio for a great workout.) Try out the video.Wednesday: Buy/borrow bands or free weights and do 50 minutes of resistance exercises.Thursday: Go for a swim at a local pool. Ask about water aerobics classes.Friday: Ask friends and neighbors about local mountain biking trails.Saturday: Explore the trails on your bike; do 30 minutes of resistance exercises.Sunday: Give yourself a non-food reward for sticking to your healthy lifestyle, like a trip to the bookstore for something fun to read.

If you are matching or exceeding our Plan II recommendations, continue with your own exercise program. It’s possible that you’re not yet losing weight because your carbohydrate intake has been too high.

Try taking the Insulite System supplements and beginning our Nutrition Plan, while continuing your exercise program. Also, start taking a �5-minute walk before and after meals that contain carbohydrates. Insulin and glucose utilization may be increased from walking before and after meals. In addition, a post-meal walk can help you avoid the sugar cravings following meal time by interrupting the punctuation of dessert following dinner.

Another tip is to do resistance training twice per week. This session could be a full 60 minutes of resistance or a blend of 30 minutes of resistance and 30 of cardio.

If you persist with these efforts and make gradual improvements in your eating habits, you should see results in 4-8 weeks. If you don’t see progress, contact the Insulite Medical & Advisory team at: [email protected].

EXTRA HELP: IF YOU’RE EXERCISING BUT NOT LOSING WEIGHT

7 Plan II: The Next Level (For people who already exercise)

Intensity: How Hard Should You Exercise?

When first beginning to exercise (especially if you are new to exercising), aim for light to moderate intensity. As you progress, include more high-intensity exercise in your workout. Intensity is subjective; it is your perceived exertion. How intense your exercise feels will change as you become more conditioned. If you are not accustomed to exercising, you should start off at 50% of your maximum perceived exertion.

Use this table to gauge the intensity of your exercise:

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The Centers for Disease Control and the American College of Sports Medicine recommend that all adults should exercise at least 30 minutes a minimum of five days a week to reduce the risk of disease. Variety is essential. No one type of activity will produce complete physical fitness.

For adults 60 and older, physical activity programs should include exercises for cardio-respiratory (aerobic) endurance, strength, balance, and flexibility. The more often you exercise, the younger you will feel.

Light: Leisurely walking, biking, or swimming. Stretching and gardening are also light intensity activities. You can go from one exercise to the other without requiring rest between.

Moderate: Brisk walking or biking (especially uphill), or swimming slow continuous laps. You’ll probably need a brief rest between activities.

High: Running, or competitive biking or swimming. You’ll definitely need a rest between activities, if you try to do more than one in a workout session. However, one of these will probably be enough per workout.

Target Heart Rate: Another way to monitor the intensity of physical activity is by tracking your heart rate.

For moderate physical activity, your target heart rate should be 50-70% of your maximum heart rate. To find your maximum heart rate, subtract your age from 220. For example, if you are 40, your maximum heart rate is �80 beats per minute. Then to find your target heart rate, take 50% and 70% of your maximum heart rate: 50% of �80 beats per minute = (�80 x 0.50) = 90 beats per minute 70% of �80 beats per minute = (�80 x 0.70) = �26 beats per minute

Therefore, for a 40 year old engaged in moderate intensity activity, their target heart rate is between 90-�26 beats per minute during that activity.

For vigorous physical activity, your target heart rate should be 70-85% of your maximum heart rate. For a 40 year old, that would look like this:

70% of �80 beats per minute = (�80 x 0.70) = �26 beats per minute 85% of �80 beats per minute = (�80 x 0.85) = �53 beats per minute

The target heart rate for a 40 year old engaged in vigorous physical activity should be between �26-�53 beats per minute during that activity.

Good Reasons to Keep Exercising

• Exercise increases your range of motion which improves the mobility of your ligaments, tendons and muscles. Over time, and as we age this decreases pain and stiffness.

• Exercise decreases your stress hormone output. With better stress management, your blood sugar stays more stable.

• Exercise improves your self-esteem.

• Exercise improves your ability to succeed with any weight loss program.

• Exercise can improve depression and anxiety — common woes of modern day living. Ever notice how a short walk can give you fresh insight into a problem that you may have not considered before?

• Exercise can help you get outside where you can escape from work, household chores or distractions for a short while.

• Exercise can help you spend time with your children. Play at the park, play games that involve kicking and running after a ball, lift them to the top of the slide, play hide and seek.

• Exercising to music can help you enjoy two things at once.

• Exercise is fun!


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WHAT DOCTORS RECOMMEND��

Also, here are some examples of typical exercises for each level of intensity:

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Tips for Exercise Success

Don’t compare yourself to others. This is not a competition. We recommend gradual escalation of your exercise program to meet reasonable goals. So wherever you are in your program, that’s just where you are. You’re not falling behind as long as you’re moving forward.

Notice small improvements each time you exercise, and in daily life. How are your energy, mood, concentration, confidence, coordination, and relaxation? Are you feeling stronger or more limber? Feeling fewer aches or pains? Sleeping better? Congratulate yourself on each improvement, no matter how small. Perhaps note them in a journal or share them with a supportive friend. Focus on the positive changes you’re experiencing today.

Remember your goals. Keep the long term in mind, too. As you increase your exercise regimen, encourage yourself by considering the many benefits you are achieving by committing to a healthy new lifestyle. These include controlling appetite and cravings, reducing stress, increasing lean body mass, enhancing self-esteem, sleeping better, and increasing your metabolic rate. You’re also combating insulin resistance and all its associated health risks.

Bring a friend. You may find it helpful to make a regular date to exercise with a friend. Vary your route or routine so it doesn’t get boring.

Bring a dog. Most dogs love to exercise, and their joy is contagious. Walk with your dog, a neighbor’s dog, or volunteer to walk dogs at your local animal shelter. Exercise is healthy for dogs, too!

Alternate activities. For instance, if you walk one day, try swimming the next.

Don’t combine days. It doesn’t work to count a single, 60-minute walk as two days of exercise. Stick to daily activities.

Listen to your body. Honor your comfort zone, but also build up slowly to greater exertion so you can grow stronger. This is not a race, so don’t fall into the comparison trap. It’s about progress and persistence, not perfection. Pushing too far beyond your comfort zone can cause exhaustion, frustration, and even injury.

Rain or shine. Don’t let bad weather stop you from exercising. There are plenty of indoor exercise options, including DVDs, home equipment, shopping malls, and gyms. Also, get comfortable outer wear to suit the weather. A rain poncho, fleece jacket, sunscreen, snow boots, or even snow shoes can be just as valuable as sweatshirts and sneakers.

Day or night. Your body will tell you when it prefers to exercise. Your life and work commitments also help determine when you exercise. When exercising outside after dark, use safety reflectors and lights, and remain alert to your surroundings. Or work out at home (inside or in your yard), or find a gym that’s open in the evening (or early in the morning).

Keep a Journal. Try writing down when you exercise. Record what activity you engage in and for how long. It is incredibly satisfying to look back and see how much you have exercised over time! Also, keeping track of these activities can help you stay organized about when you should be exercising next, and when you need to step up the intensity level. With all of the lifestyle changes you are experiencing right now, it might be helpful to keep track of both your exercise and your dietary choices. You can record your exercise and diet on the same chart. An example of the type of format you might use is located in Appendix III. If you like this sample, why not photocopy it and post it in a prominent place.

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Exercise is especially likely to deplete your body’s water supply. So always bring along plenty of water when you exercise. Water is indeed the best thing for you to drink while exercising.

STAY HYDRATED!

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End of month 3: 4 days per week 30 min per day (2 mod, 2 light)End of month 4: 4 days per week 30 min per day (3 mod, � light)End of month 5: 4 days per week 35 min per day (3 mod, � light)End of month 6: 4 days per week 40 min per day (3 mod, � light)End of month 7: 4 days per week 45 min per day (2 mod, 2 light)End of month 8: 5 days per week 45 min per day (4 mod, � light)End of month 9: 5 days per week 50 min per day (4 mod, � light)End of month 10: 5 days per week 55 min per day (4 mod, � light)End of month 11: 5 days per week 55 min per day (4 mod, � light)End of month 12: 5 days per week 60 min per day (4 mod, � light)

B E G I N N E R ’S E X E R C I S E G OA L S

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We realize how difficult it is to make lifestyle changes. Meeting any challenge — and changing your eating and exercise habits qualifies as a big challenge — is easier with continual support. You don’t have to do this alone! In fact, you should not do this alone. The greatest strength comes from accepting needed support.

Psychological research shows that support is crucial to success in any life-changing endeavor. At Insulite Laboratories, our mission is to inspire, inform, and support you every step of the way as you reverse insulin resistance and enhance your health and life.

Our program emphasizes persistence, patience, and gradual change to develop lasting healthy habits and metabolic

change. Anything that requires time and effort can use a lot of support. This is why we offer an extensive and flexible outreach program.

Our comprehensive support network for you includes a monthly e-mail newsletter Viewpoints: Healing News from Insulite Laboratories. (Available by postal mail on request) This publication offers helpful lifestyle tips, updates on the latest medical research about insulin resistance-related conditions, questions and answers, resource recommendations, and advice from Insulite Laboratories’ Medical Director Dr. Mary Shackelton (MPH, ND) as well as guest contributors.

Insulite customers can also count on receiving weekly motivational e-mail messages, offering practical nutrition and exercise advice and words of inspiration. We will be contacting you every week to provide this support, and you can contact us any time as well.

We want to know how you’re doing! We encourage you to contact our Medical & Advisory team any time with specific questions and comments on your progress, health, nutrition, or anything that’s on your mind. Email: [email protected]

We’ve designed the Insulite Support Network to help you keep your commitments to yourself by creating a symbiotic, healing environment. We know you want to reverse insulin resistance, lose weight, feel better, preserve your long-term health, and enjoy every benefit of a healthier lifestyle. We want to help you, and we appreciate and applaud your efforts.

So let’s achieve our goals together!

CONTACT US: [email protected]

1-888-9 TO HEAL (to leave a message)

D : : T H E I N S U L I T E A D D I C T I O N AWA R E N E S S P L A N

At Insulite Laboratories, we recognize that learning about and overcoming addiction to certain types of foods is crucial if you want to transform your health by losing weight.

The goal of our Addiction Awareness Plan is to wean you off of your negative addiction to carbohydrates and sugars.

In order to avoid the dreaded “rebound effect” (the immediate regaining of weight after a diet ends), the Insulite System slowly reduces your intake of carbs

and sugars, by minimal amounts each week, until you reach an optimum level of these foods. This slow reduction tricks your brain into accepting as normal the decreasing amounts of these negative foods.

This gradual approach also enables you to avoid withdrawal symptoms. It is the effort to alleviate your withdrawal symptoms, such as anxiety and false hunger pains, which drives you to ingest greater amounts of carbs/sugars.

As explained in section �.3, certain carbs/sugars stimulate your dopamine, serotonin and endorphin brain circuits - the neurochemical pathways which produce your pleasurable feelings. These are the same addictive circuits that are stimulated by drugs such as alcohol, cocaine and heroin. This is why dieting is so difficult - and willpower is not enough - to make a permanent lifestyle change.

The good news is that exercise also stimulates these same pathways. So, while the Insulite Nutrition Plan is slowly weaning you off carbs/sugars, the Insulite Exercise Plan is gradually stimulating these same neural pathways thereby directing you toward the level of physical activity that is right for you.

As a result, these important neurochemical pathways stay regulated and food withdrawal symptoms are eliminated or at least greatly reduced. In a reasonable time period on this program, you are likely to prefer exercising over eating carbs/sugars as your primary source of pleasure, contentment and emotional balance.

Recent research shows that any time you engage in cooperative behaviors – such as volunteering or being part of a team effort - with the end goal of helping yourself and/or others - the dopamine, serotonin and endorphin circuits mentioned above are stimulated. One reason that �2 step programs and other support groups are so successful is that being part of a group or working with others helps stimulate these circuits, thus greatly alleviating the withdrawal symptoms of participants.

E : : T H E I N S U L I T E S U P P O R T N E T W O R K

Check our web sites periodically by visiting www.insulitelabs.com. We are always adding new research, client comments, articles, and information that can help you move forward.

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E : : A P P E N D I C E S

I Alcohol Carbs

Several manufacturers of packaged “no carb” foods claim that alcohol carbs do not raise blood sugar levels like regular carbs do. We disagree. Certain alcohol carbs have a high glycemic index (capacity to increase blood sugar). In addition, some alcohol carbs like sorbitol are implicated in the pathogenesis of diabetic retinopathy and other diabetic microangiopathies �.

Therefore, we recommend that you read labels carefully and avoid foods containing these alcohol carbs:IsomaltLactitolMaltitol (or maltitol syrup)PolyglycitolSorbitolXylitol

Two other types of alcohol carbs, erythritol and mannitol, appear to have no effect on blood sugar. You need not avoid them.

These alcohol sugars are commonly found in the “low carb” or “no carb” foods that are currently and widely available such as the low carb chocolate bars. These foods tend to be highly processed and are not considered “whole foods.” We urge you to avoid them or to use them only in limited quantities.

Polyol Gl (glucose=100) Calories/g

53 3

Maltitol syrup (regular) 52 3

Maltitol syrup (high) 48 3

Polyglycitol (hydrogenated starch hydrolysate) 39 2.8

Maltitol syrup (high-polymer) 36 3

Maltitol 36 2.7

Xylitol �3 3

Isomalt 9 2.�

Sorbitol 9 2.5

Lactitol 6 2

Erythritol 0 0.2

Mannitol 0 �.5

�Caspers-Velu LE, et al. Iris vasculopathy in galactose-fed rats.Exp Eye Res. �999 Feb;68(2):2��-2�. PMID: �0068486. Dagher, Z et al. Studies of rat and human retinas predict a role for the polyol pathway in human diabetic retinopathy. Diabetes. 2004 Sep;53(9):2404-��. PMID: �533�552 Hegde KR, et al. Prevention of cataract by pyruvate in experimentally diabetic mice. Mol Cell Biochem. 2005 Jan;269(�-2):��5-20. PMID: �5786723 Ngo, BT et al. Manifestations of cutaneous diabetic microangiopathy.Am J Clin Dermatol. 2005;6(4):225-37. PMID: �60607�0

II Sample 5-day Menu

Day 1: Breakfast: �-2 hardboiled eggs, � C steamed broccoli Fat 6g, Carb 8g, Prot ��gMid-morning Snack: � Tbsp nut butter or 6-8 nuts, �/2 C celeryFat 9g, Carb 5g, Prot 3gLunch: 4 oz tuna (water packed), 2 C red leaf lettuce salad w/olive oil and lemon juice, handful of almondsFat 20g, Carb 6g, Prot 33gAfternoon Snack: �/2 C plain yogurt, �/2 C blueberriesFat 4g, Carb �6g, Prot 4gDinner: 4 oz chicken (baked or grilled), � C steamed vegetables, 2 C tossed Romaine lettuce salad w/� Tbsp olive oil and � �/2 Tbsp vinegarFat �8g, Carb ��g, Prot 33gDaily Total: Fat 57g, Carb 46g, Prot 84g

Day 2: Breakfast: 2 slices of turkey bacon, � C steamed spinach.Fat 4g, Carb 7g, Prot �0gMid-morning Snack: �/2 C cottage cheese, �/2 C strawberries.Fat 5g, Carb 8g, Prot �4gLunch: Greek salad w/Romaine lettuce, black olives, � ounce feta cheese, cucumber, cherry tomatoes, dressed with olive oil, lemon juice, and oregano to taste. Handful of walnuts.Fat 42g, Carb �5g, Prot �2gAfternoon Snack: �/4 C hummus, �/2 C celery sticks.Fat 5g, Carb 9g, Prot 3gDinner: 4 oz grilled or baked salmon, � C grilled zucchini, eggplant, bell peppers, drizzled with olive oil and � Tbsp parmesan cheese.Fat 9g, Carb 8g, Prot 27gDaily Total: Fat 65g, Carb 47g, Prot 66g

Day 3: Breakfast: Protein shake with: � scoop protein powder, �/2 C blueberries, �/4 tsp cinnamon, � Tbsp almond butter, � Tbsp flax oil, enough water to desired consistency.Fat 24g, Carb �9g, Prot �3gMid-morning Snack: � hardboiled egg, handful of walnutsFat 2�g, Carb 4g, Prot �0gLunch: 3 oz salmon, 2 C salad greens w/tomatoes, red onions, cucumbers, dressed with olive oil and lemon juice.Fat �8g, Carb 7g, Prot �8gAfternoon Snack: �/2 C cottage cheese, �/2 C strawberriesFat 5g, Carb 8g, Prot �4gDinner: � C of chicken vegetable soup (chicken broth, chicken, mixed veggies), 2 C spinach

Maltitol syrup (intermediate)

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salad w/chopped walnutsFat 38g, Carb �8g, Prot 2�gDaily Total: Fat �06g, Carb 56g, Prot 76g

Day 4: Breakfast: 2 slices of turkey, �/2 C cottage cheese, �/2 C blueberriesFat 7g, Carb �4g, Prot 23gMid-morning Snack: � Tbsp nut butter, or 6-8 nuts, �/2 C celery sticksFat 9g, Carbs 5g, Prot 3gLunch: �/2 C egg salad w/mayo, tomatoes, green onions, celery on top of � C broccoli and � C spinach saladFat 34g, Carb 7g, Prot �3gAfternoon Snack: �/2 C raw cauliflower, �/4 C hummusFat 5g, Carb �5g, Prot 4gDinner: 4 oz baked halibut, � C steamed asparagus, 2 C mesclun salad greens & diced vegetables tossed with olive oil, lemon juiceFat �8g, Carb �2g, Prot 37gDaily Total: Fat 73g, Carb 53g, Prot 80g

Day 5: Breakfast: �/2 C plain yogurt, �/2 C blueberries, �/4 C hazelnutsFat ��g, Carb �8g, Prot 6gMid-morning Snack: �/2 C celery, � Tbsp nut butterFat 9g, Carb 5g, Prot 3gLunch: 4 oz chicken breast, 2 C spinach salad w/olive oil, lemon juice, garlic. �/2 avocadoFat 3�g, Carb 9g, Prot 38gAfternoon Snack: �/2 C avocado, handful of mixed nutsFat �8g, Carb 8g, Prot 4gDinner: Saute in � Tbsp olive oil: �/2 C tofu, � �/2 C chopped kale & tomatoes, � Tbsp chopped walnutsFat 24g, Carb �2g, Prot 7gDaily Total: Fat 93g, Carb 52g, Prot 58g

* Remember you can always have lunch for breakfast * Make extra dinner to have leftovers for lunch * Don’t be hard on yourself, it takes time!!* Salads: mix it up – use different assortments of greens: spinach, endive, red/green lettuce, romaine, Boston lettuce, radicchio, etc.

Options for Breakfast, Lunch, Dinner, and Snacks

Breakfast OptionsProtein smoothieAvocado and smoked salmon on Wasa crackers2 scrambled eggs topped with avocado slices and salsaEggs & Greens: 2 eggs scrambled with spinach, kale, collards, etc.

Wasa cracker with turkey breast, sardines, or cheeseOrganic bacon or sausage with � egg Apple or pear with 2-3 Tbsp. nut butter� cup plain yogurt w/� Tbsp. ground flaxseed and � cup blueberries2 Hardboiled eggs with 2 stalks of celery, sprinkled with sea salt and pepperAnything you have for lunch and snacks can also be eaten at breakfast!

Lunch OptionsGrilled or canned salmon and salad w/olive oil & lemon juice dressingChicken with veggies and saladSpinach salad with crumbled feta cheese and walnutsTomato stuffed w/tuna, salmon, egg, or tofu saladMiso soup with mushrooms & gingerChicken or vegetable soupChilled cucumber soupBaba ghanoush with Ryvita crackersMarinated cucumber salad with dillTurkey burger with lettuce instead of bread

Dinner OptionsLamb, beef, or chicken shish kebabBaked halibut with � Tbsp. each of capers, lemon juice, and olive oil Marinated, roasted vegetablesSauteed marinated tofuBroiled marinated tofuPork Stir Fry with Vegetables

Vegetable Side DishesGreen beans with almondsEdamame steamed and saltedSteamed artichokes w/lemon & garlic olive oil dipping sauceRoasted asparagus spearsKale & watercress steamed and topped with sesame seeds and lemon juiceRefer to “The All New Joy of Cooking” for simple, delicious recipes for basic vegetables.

Snack OptionsAvocado half with balsamic vinegarCelery with 2 Tbsp. almond butter or cream cheeseChicken breast strips, baked/broiled, dipped in olive oil salad dressing Cottage cheese (�/2 cup)Hard-boiled eggs (�-2)High-protein smoothie Nuts (�/4 cup), especially almonds and cashewsVeggie burger patty, either plain or with condimentsString cheese (skim, �-2 pieces)Tuna salad (�/2 cup) with celery sticks or whole-wheat crackers Hummus with celery sticks, cauliflower, broccoli, etc.

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A B O U T T H E A U T H O R S


Medical Director, Insulite Laboratories

Dr. Shackelton is a founding partner of Insulite Laboratories. She directs research

and development of the formulas comprising the four Insulite Systems and those

in development. Her study of the biochemical and physiological reasons for weight

gain led to her focus on Insulin Resistance – the abnormal response of insulin

to glucose - and its growing number of related conditions. With no medically

recognized diagnosis or therapy for Insulin Resistance at the current time, Dr.

Shackelton is successfully reversing these disorders through her multi-faceted

approach. A practicing clinician, Dr. Shackelton received her Masters in Public

Health from San Diego State University and her Naturopathic Doctorate from the

Southwest College of Naturopathic Medicine in Tempe, AZ. As the team doctor for

the First Disabled Ascent of Mt. Everest, she conducted research on high altitude

acute mountain sickness, the results of which were published in the Journal of

Complementary Therapies. A frequent lecturer, she is currently writing a book on the

natural approach to treating PCOS (Polycystic Ovarian Syndrome).

Dr. Sari Cohen, ND

Dr. Cohen lends her expertise in drug-nutrient-herb interactions, carbohydrate

addiction and the pathophysiology of Insulin Resistance to Insulite Laboratories

as a member of its Medical & Advisory Board. She provides professional guidance

to individuals with insulin-related disorders through the company’s Support

Network. Additionally, she has co-developed the company’s 52-week Protocol

for customers on the Insulite Systems. A graduate of the Southwest College of

Naturopathic Medicine, from which she finished second in her class, Dr. Cohen is

a clinical practitioner in New Hampshire. She is the author of the prize-winning

article “Melatonin, Menstruation and the Moon” published in The Townsend Letter

for Doctors and Patients.

Acknowledgements

Insulite Laboratories would like to acknowledge the contributions made to

The Insulite Guide to Reversing Insulin Resistance by the following people, who

truly care about health and healing: Dr. Ha Dang, Dr. Eli Camp, Dr. Nicole Kellum, JW

Wilson, Managing Director, Insulite Laboratories and Senior Editor, Catherine Lord.

We would also like to thank our nutrition and exercise consultants, Jeffry Weiss, PhD,

MBA, Holly Disberger, CPT and Kevin Shepard, MS, CPT, CSCS.

Designed by Wing Interactive

A B O U T I N S U L I T E L A B O R AT O R I E S

Insulite Laboratories was founded in 2001 in Boulder, Colorado, USA to

research, develop and test a scientifically based, multi-faceted approach

for addressing the problems associated with Insulin Resistance.

Recognizing that there are millions of people who need this kind of

systematic method to reversing Insulin Resistance, Insulite Laboratories

has developed systems for obesity, PCOS, Pre-Diabetes and Metabolic

Our Philosophy

• Above all else, the people of Insulite Laboratories are dedicated to helping

our clients heal their conditions.

• The company recognizes that a single pill cannot heal the diseases caused by

Insulin Resistance. To reverse these conditions and stave off hospitalization,

individuals must embark on a systematic, scientific approach such as that

provided by Insulite.

• Insulite Laboratories has carved out an innovative niche in the health care

community. Understanding that today’s medical professionals have limited

time to spend with their patients, we offer our clients the knowledge and

support that enables them to take control of their health.

www.insulitelabs.com

1-888-9-TO HEAL

[email protected]

Insulite Laboratories

1750 30th Street, Suite 626

Boulder, CO 80301 USA

Syndrome. A Diabetes Management System will be introduced in 2007.

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