apple cider vinegar turkey recipe

hello everybody diana here and welcome to my series hormonal balances for simple weight loss. this video, we're going to cover the hormone insulin. insulin's main function in the body is to carry the sugar in your blood to the cells. and the cells will uptake that sugar and convert that sugar either into energy or into body fat. another thing

that insulin is important for is recovering from exercise and building muscle tissue. insulin also plays a huge role in metabolism. the problem is when we have too much insulin, it can prevent the breakdown of body fat. so how do we end up with a high-level of insulin? well, by getting sugar into

our bloodstream. so what gets sugar into our bloodstream is carbohydrates. and let me just explain something about carbohydrates here. we have the complex carbs, we have simple carbs, and we have man-made carbs. now the complex carbs... the complex carbs when they go into your body it takes your body a long time to break it down and to process it and digest it. so

when it's doing that, you're not getting sugar spikes because the sugar is being released into your bloodstream at a low level over a long period of time. now your simple carbs, simple carbs turn into sugar really fast in your body and hit your bloodstream really fast and this gives you sugar spikes. and then we have man-made carbs. the simple

carbs that are really a killer for us today, i almost hate to say it, but, yeah it's high fructose corn syrup and certain other highly concentrated sweeteners that we find in foods. these are loaded with sugar and, i mean i hear a lot of people say, "oh you have cut back on pastas and breads" no you don't have to cut back on pastas

and breads, you just have to switch your brand's. go with the brand's that's not putting all this stuff in it. the man-made carbs... are the worst! so things that turn into blood sugar in your body are like processed foods, sugary drinks and sodas, packaged low fat foods (those horrible stay away

from them). the problem is when we're consuming a high amount of these sort of foods, and a low amount of protein and healthy fats, the monounsaturated fats (those are so so good for you). and then what ends up happening, since the sugar level's not getting dropped low enough, you're making more insulin. and then what happens? and then you eat again, for another sugar spike,

and then you've got more insulin, your cells are re-uptaking less, you pump out more insulin, and it just becomes a vicious, vicious cycle. there are a lot of people that become heavy, and some people extremely heavy, simply because of this insulin problem. eating isn't the only thing that makes you become insensitive to insulin. some other factors would be,

you know, if you have diabetes in the family, if that runs in your family. when you end up hitting the body all the time with these sugars, what ends up happening is your body becomes insensitive to insulin. the more insulin you produce, the more insensitive your body becomes to it. so what that means is that your cells are not re-uptaking

the sugar to turn it into energy like they really should be doing. other things would be a lack of exercise, too much alcohol consumption, stress, high blood pressure, and body fat. an excessive amount of body fat and that can cause an insensitivity to insulin. and so this almost feels like, "okay, wow! well i'm already overweight, i already have a lot of

body fat, does that mean i can't get my insulin sensitivity under control? and the answer is, no it doesn't mean that, you can get your insulin sensitivity under control, there are measures that you can begin to take even while you are overweight. symptoms of insulin insensitivity are basically symptoms of diabetes, type 2 diabetes. so it would be

the craving for sugars, sugary foods, sweet foods. foods that turn into sugar the body so simple carbs. you get a lot of cravings for things outright with sugar like donuts and cake and ice cream. also cravings for pastas and breads. so anything that turns into sugar quickly in the blood system. that's one

symptom of being insensitive to insulin in we get the cravings for the very foods that are going to make the problem worse. another symptom would be lack of energy, you just don't have the energy that you used to have. if you've found that your energy is just kind of slowly, slowly, slowly decreasing, decreasing, decreasing over time, this could be the reason why.

sleep as well. you might sleep more, however, your sleep is not quite as rested so you feel tired a lot. so those are in a couple of symptoms for insulin insensitivity. one of the ways that we can begin to start becoming sensitive to our insulin again, is to eat a fair amount of complex carbs like vegetables and fruits and whole grains,

but they must be a whole grains, you don't want them broken-down. because if it's broken-down, it's been simplified. so i'm not talking about whole grain pastas and breads, i'm talking about whole grains like shredded wheat cereal, something that's whole. quinoa, quinoa is a whole grain, rice is a whole grain. another thing we can do is through... if you exercise

immediately after exercise, stay away from the simple carbs. it doesn't have to be forever but just immediately after exercise stay away from those simple carbs. instead, go for something with, ah, protein. which brings me to the next thing that you can do. increase your protein. so like certain other hormones that we've already

covered in this series, protein can help to get your body sensitive to the insulin again. we're probably looking at about somewhere between like 20 and 40 grams of protein for each meal and then maybe like 15 to 30 grams of protein for each of your snacks, depending on your size and your activity level. if you're really large and you're really

active, then you want to go all the way up high. so the more protein than you take in the better your sugar levels are going to be. and the better that your sugar levels are, the better your body is going to respond to the insulin. so there was actually a study that was published in diabetes care in the year 2002.

the researchers of this study, they compared a high-protein diet against a low-protein diet in individuals with type 2 diabetes. so what they found is that the high-protein dieters actually had a significant reduction in their abdominal body fat as well as a reduction of bad cholesterol. some of the foods that we can take in to help do

this, to help, you know, balance out our insulin are chicken, turkey, eggs, shellfish, super good for you. of course you can do the red meats, the beef. meats of course are high in the proteins. and if you're vegan, you know, nuts, you know this right? nuts, lots and lots of nuts. i hope to goodness nobody's listening to any of this garbage like "when you eat not you should only

eat this much." bullshit. "because these have calories too." we're not counting calories, we're making healthy bodies and we don't look at calories when making healthy bodies, we look at nutrition. so if you need more protein, you kick up your protein. another great non-animal source of protein is quinoa. quinoa super good, it's a whole protein source. so increase your protein. and

now again, like with the other hormones, when you're increasing your protein, you also want to increase the amount of fiber that you taken as well. foods with a lot of fiber, you're looking at potatoes, avocados, apples, pears, you know a lot of your vegetables and fruits art is loaded with fiber. so you eat your protein, a boatload of protein together with a

boatload of fiber foods and you should really start getting your insulin under control. i'm also going to cover a rather strange tip for covering the high spikes in insulin. there was a study that was done, and i'm going to have to look it up again to see where it was done, but there was a study that was done, and it said

that swallowing a couple of tablespoons of apple cider vinegar just before eating a high simple carbs or sugar meal or snack reduced the sugar levels for people who are insulin resistant. so that's a little trick. i'm not so sure if that's sustainable, but if you want to look at getting this under control as fast as possible and then balancing out from

there, then give it a shot. so if this is something that you've tried, put it in the comments below, let us know if you've tried it and what kind of effect it had on you. i just think this was kind of a strange study. like let's study what happens to people when they swallow apple cider vinegar just before eating bread. who came up with that study?

now of course we're going to cover exercise. does exercise help? if you are taking medication for a sugar problem, then you probably already know the answer to that is... yes. exercise absolutely helps and in fact is probably the biggest thing for decreasing your blood sugar. understand that when we decrease our blood sugar and decrease our blood

sugar, we are becoming more and more sensitive to the insulin again. so exercise is important, but now what kind of exercise we talking about here, are we talking about, you know, like hardcore workouts, 3 hours a day, seven days a week? oh! no! i would never be down for that. the most significant type of exercise that works best with this situation is...

regular daily activity. if you have an insulin insensitivity that means you're going to have to increase your daily activity-and i'm so sorry to be the bearer of bad news, but let me give you a couple of tricks and maybe it won't be so bad and it won't be so difficult. one of the things that you can do is you can just add a walk around the block each day,

once or twice a day. this is going to really, really help your blood sugar levels. in fact, you have to keep close watch over your blood sugar levels because you're probably going to have to adjust the amount of medication that you're taking. now i know there's a lot of people that can't do that, either the weather is bad or

you know, you're up nights and sleep days and so it's just not safe to go out there, or you just have a neighborhood that's conducive, and i get that. i mean if you can't go outside and go for a nice walk during the day, that's the best because then you're also getting the vitamin d from the sun that we can't get from anywhere else. but if you can't do

that, if you're limited, you can just march in place while you're watching your favorite television show, or while you're watching the news, or while you're watching your favorite youtubers on youtube. just march in place for, you know, like 7-15 minutes a day, that's it. just adding another 15 minutes to your daily activity can make a big difference.

and again if you split up, all the better still. if you can give yourself an extra 5 minutes in the morning when you getting up and getting ready for work, and just march in place while you're watching your favorite youtube videos. then when you get home or on your lunch break or whatever, do it again. i mean you just did yourself a huge, huge

favors. it does incredible for shedding the pounds because once we are no longer insensitive to the insulin, then our bodies can start letting go of those excess pounds. our cells will then begin to start using the body fat as energy. that's what i want to do, right? we want to spend the body fat. so that is the type of exercise and the

frequency. no ,it does not have to be intense exercise but we did cover in some other videos about three times a week doing some higher intensity, intermittent type exercising three times a week and yes, that will help you too. but i will warn against doing that more than three times a week.

i'm going to be putting up another video on exercise and does that really help with weight los? so make sure you check that one out when it comes up. you're going to want to hit subscribe so you don't miss that because it is pretty informative because it's not when a lot of people think! we already know that by decreasing our intake of foods that turn into sugar

in our system will help, but we've already talked about this too. when we decrease, when we focus on cutting things out, then what we do is we end up with a mentality of lack, limitation, and deprivation. and that makes that sort of change kind of impossible to stick to for the rest of your life. so we want to be doing things that we're

going to be able to do for the rest of our life. so we have to instead of putting our mind in a state of lack, limitation, and deprivation, we want to put our brain in the state of abundance. we have more than enough, we're getting more than we could possibly use, we're eating more food than ever before. so that's why i'm always coming at this with the

adding, adding, adding. yeah, we already know to cut that out. here's the thing, when you increase your protein and you're increasing your fiber in the way that i discussed a little bit earlier here, 20-40 grams of protein per meal 15-30 grams per snack and you also throw in fiber at each one of those, or at least three times a day,

a high amount of fiber. this is what's going to happen, you're going to start becoming sensitive to your insulin, you're going to decrease your sugars, and so your cravings for these things that turn into sugar, is going to decrease also. so you're naturally going to just start eating less of these foods that are just wreaking havoc with your insulin. does

that sound like a better way to attack that? to me it does, just eat! hav a bunch of chicken, shrimp, lobster, crab legs (i love those things) turkey, eggs. these things are so great for you. just think about focus on adding in. now on the exercise part: if your body cannot do the exercise, if your body cannot handle an

increased amount of daily activity, then don't worry about it. as you just begin to address the problems on the inside and get those straightened out, and you're losing weight and you're losing weight, sure you may lose it a little bit slower because you can't do the exercise, sure it might take a little bit longer to get your insulin under control

because you can't do the exercise, but at some point you can get there and once you are able to do the excess, that's when you add that in. i find this to be a huge barrier with a lot of people that have a weight problem. "well i can't exercise so, you know, there's no sense." uh, no, that's wrong, you can absolutely

lose weight without exercise. you don't have to exercise. certain kinds of exercise, yes, will help speed it along but if you can't do it yet, you can't do it yet. when you can do it, then you add in and then you're going to see the weight coming off a little bit faster and that's really gonna be motivating and exciting. but what you want to focus on now is

what you can do. you can increase your protein, you can eat more chicken, more eggs, more nuts. you can eat more potatoes, you can eat more apples, pears, avocados, you can do this. oh, and again, if you're going to try that apple cider vinegar thingy, put in the comments how they worked for you. i'm sure there's a lot of other people

that are going to be kind of interested to see. and if you can't swallow vinegar, don't do it! okay, so that is the video on insulin. and, oh by the way, i don't know if you are aware of this but an insensitivity to insulin generally happens after we become insensitive to leptin. so if you have, if you know you have a problem with

the insulin, or if you suspect you have a problem with insulin, if you haven't already seen the video on leptin, i strongly encourage you to go check out my video on leptin because an imbalance of lepton is a precursor for an insensitivity for insulin. so knowing how to get both of these in check is just going to be super good.

alright so that's it for this video. next video i'm going to be covering adiponectin. what's that? if you found this video informative, if you know anybody who's got a sugar problem, click the share button, share it with them, do them such a favor, so they can learn how to get it under control in a simple way and get off the medication if

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apple cider vinegar turkey recipe,you don't want to miss what's coming up. and you probably want to check out the other videos if you haven't. okay, thank you for joining, until next time!