{"product_id":"the-master-your-metabolism-calorie-counter-isbn-9780307718211","title":"The Master Your Metabolism Calorie Counter","description":"\u003cb\u003eThe key to amping your body to its full fat-burning potential—now in your pocket!\u003c\/b\u003e\u003cbr\u003e  \u003cbr\u003e Jillian Michaels’s \u003ci\u003eMaster Your Metabolism\u003c\/i\u003e plan has already helped millions achieve hot healthy bodies naturally through nutrition and hormone balance. Now she’s made optimal health even easier by putting key resources into this on-the-go guide. No matter where you’re making your food choices—at home, dining out, or in the grocery store—this guide makes staying on the Master Plan simple and straightforward. \u003cbr\u003e  \u003cbr\u003e \u003ci\u003eThe Master Your Metabolism Calorie Counter\u003c\/i\u003e is packed with information that makes it the ultimate compendium for anyone leading a Master-full life. \u003cbr\u003e  \u003cbr\u003e• Complete nutritional information for over 5,000 foods—carbs, fat, calorie, and hormone-positive, negative, or neutral counts  \u003cbr\u003e• Best and worst choices at dozens of national restaurant chains  \u003cbr\u003e• What to shop for in beauty and home-care products \u003cbr\u003e• Master Disaster foods you’ll want to stay far away from! \u003cbr\u003e• Hormone-positive power nutrient food lists\u003cb\u003eJillian Michaels \u003c\/b\u003eis best known as a strength trainer and life coach for NBC's hit series \u003ci\u003eThe Biggest\u003c\/i\u003e \u003ci\u003eLoser\u003c\/i\u003e. Her passion for fitness training originates from seventeen years of martial arts practice in Muay Thai and Akarui-do, in which she holds a black belt. Since 1993, Jillian has held two personal training certificates from the leading certification programs in the country, the National Endurance and Strength Training Association (NESTA) and the American Fitness Association of America (AFAA).\u003cbr\u003e\u003cbr\u003e\u003cb\u003eMariska van Aalst\u003c\/b\u003e is a researcher and writer who has coauthored \u003ci\u003eYou Say More Than You Think\u003c\/i\u003e; \u003ci\u003eThe Doctors 5-Minute Health Fixes: The Prescription for a Lifetime of Great Health\u003c\/i\u003e; and Jillian Michaels’s \u003ci\u003eNew York Times \u003c\/i\u003ebestselling \u003ci\u003eMaster Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!\u003c\/i\u003eIntroduction\u003cbr\u003e\u003cbr\u003eINFORMATION IS POWER\u003cbr\u003e\u003cbr\u003eI have people come up to me all the time to tell me that they're stuck. They just can't lose weight. \"I've plateaued!\" they say. \"My program isn't working anymore.\"\u003cbr\u003e\u003cbr\u003eI get it. When you don't see results, you get discouraged. You feel helpless and hopeless. But if you are pursuing a health and wellness goal without the proper information, it's like you're flying blind. Imagine navigating your way from Los Angeles to New York without a GPS, a road map, or a compass-you could never do it. You need the right tools to get where you want to go and to achieve the goals you set for yourself. Like the one you hold in your hands: The Master Your Metabolism Calorie Counter.\u003cbr\u003e\u003cbr\u003eYou already know the one universal truth that will always apply to obesity and health: Weight is an energy equation. It's calories in, calories out. We all know that; we just don't always know that there are other factors affecting this equation. That's where the Master diet comes in.\u003cbr\u003e\u003cbr\u003eWhen you find yourself stuck in your weight loss efforts, 99 times out of 100 you're simply not taking into account how much energy is going into your body and how much is going out. Without that info, your chance of getting results and maintaining them is very slim. But when you're informed, you have the ability to make educated choices, powerful choices that effect positive change.\u003cbr\u003e\u003cbr\u003eOnce you know the calories in any given food, your next question must be about its quality. The quality of your food is critical, not just for preventing disease and combating aging, but because it maximizes your calorie burn. In Master Your Metabolism, I shared shocking information about how low-quality foods (in addition to lifestyle factors like toxic stress and environmental toxins) have dramatically altered our endocrine systems. Those changes to our hormone levels have helped make us-and keep us-fat. If you have already read the book, you know that I didn't shy away from some of the scariest information. Yet people have told me that reading Master Your Metabolism changed their lives. Throughout that book, I cited dozens of scientific studies that have proven one simple fact: When you eat crappy food, it kills your metabolism, ages you, and creates disease in your body; when you eat high-quality food, you get the reverse: a boosted metabolism, stronger immunity, and a powerful weapon against aging. We now know that Hormone Positive Foods are health positive foods. I designed this book as a quick, easy-to-use reference that gives you an accessible and affordable way to stay connected to the Master diet. With it, you can easily find those Hormone Positive, metabolism-boosting foods, every day, at every meal, no matter where you are-at home, on the road, anywhere. A health and weight loss program has to fit your life-it's the only way to ensure long-term success.\u003cbr\u003e\u003cbr\u003eIn these pages, you'll find complete nutritional information for over 6,000 foods, everything from the very best organic produce to the very worst deep-fried appetizers at chain restaurants-everything you need to count calories accurately and gauge the quality of foods you encounter every day in the real world. I've included an at-a-glance guide to the Master diet, to refresh you on the basics or, if you're new to the plan, give you a bird's-eye view of the diet.\u003cbr\u003e\u003cbr\u003eYou'll also find lists of hundreds of Hormone Positive Foods that can help increase your body's ability to burn fat and build muscle. And a woeful number of Master Disasters-horrible Anti-Nutrient foods that I wish no one would consume, ever. (Foods with these Master Disasters are included throughout the counter.)\u003cbr\u003e\u003cbr\u003eGiven that I'm basically saying, \"Don't eat these, ever,\" you might wonder why I've included them at all. Again, it's about giving you power, the power to make an informed choice about what you're eating, not a mindless grab for something you don't really want and certainly don't need. If I've learned anything on the Biggest Loser campus, it's that people have to clearly see what exactly they have done, and what they are currently doing, that has helped create their ill health and obesity. I'll never forget when Pete Thomas from season two of the Biggest Loser looked at the Bloomin' Onion at the Outback Steakhouse and realized that when he routinely ate that dish by himself, he was consuming 1,560 calories and 84 grams of fat in about 10 minutes. That was his true aha moment. That's when he realized, \"Oh my God, this is why I am four hundred pounds. This is why my cholesterol is through the roof. This is why I'm diabetic.\"\u003cbr\u003e\u003cbr\u003eIn this toxic food environment, you need constant reminders of exactly how bad these choices are for your long-term health and well-being. Some will shock you, just like Pete was shocked. Consider the innocent tuna sandwich. Fish is good for you, right? On the Master Diet, it's a Power Nutrient. But then you're at Quiznos, you're hungry, you're thinking about ordering a large-but a quick peek in these pages tells you that a large Tuna Melt Deli Sub is actually 1,760 calories-more than most of us should eat in an entire day.\u003cbr\u003e\u003cbr\u003eWhile I'd prefer that you not eat at chain restaurants, I'm a realist. Okay, you're already at Quiznos-so what can you have? Scan down the list and you'll see can choose to have a bowl of Hearty Chili (360 calories) or a cup of Tomato Basil Soup (125 calories) and a small Steak and Bleu Salad (230 calories) instead. By becoming aware of what's in your food and understanding which foods have previously led to diet derailment, you can cut them out and replace them with healthier choices.\u003cbr\u003e\u003cbr\u003eI want you to bring this book with you everywhere you go. I want it to travel with you when you go out to eat and when you're at the supermarket; it should always be in your backpack, back pocket, or purse. If you use the knowledge you hold in your hands, you will get results.\u003cbr\u003e\u003cbr\u003eIt all adds up: Good choices lead to good results. Achieving results empowers and inspires you to achieve more. And these little successes will beget more success in other areas of your life.\u003cbr\u003e\u003cbr\u003eEach one of us has the power to effect positive change within ourselves and globally-first by making the right choices for ourselves, then expanding that thinking to our families and our homes, and then bringing it to our communities. And when we do that, it all falls into place. So let's get started living a Master-full life.\u003cbr\u003e\u003cbr\u003eTHE MASTER DIET AT-A-GLANCE\u003cbr\u003e\u003cbr\u003eSo you know weight loss is all about calories in, calories out. That said, who wouldn't mind a little boost in the calories-out department? Most everyone wants to increase their metabolism, but to do this, we have to first know and understand what metabolism is.\u003cbr\u003e\u003cbr\u003eMany folks believe that metabolism is the rate at which your body burns calories. But that's just one thing your metabolism does. In fact, your metabolism is your body's biochemistry. The way all your hormones interact, a.k.a. your endocrine system, has a major impact on your ability to lose weight. Some hormones, like DHEA and testosterone, tell our bodies to burn calories; some, like ghrelin and insulin, tell our bodies to hoard fat. Although the fundamental function of any weight-loss program is and will always be calories in and calories out, you can bolster your efforts to lose weight by optimizing the hormone levels in your body.\u003cbr\u003e\u003cbr\u003eUnfortunately, due to the toxic levels of chronic stress, dangerously processed food (Anti-Nutrients, or what I also call Master Disasters), and endocrine-disrupting chemicals everywhere in our environment, your hormone levels and metabolism have likely been thrown off kilter. The Master Your Metabolism plan tackles these critical threats head-on.\u003cbr\u003e\u003cbr\u003eFirst, you Remove Anti-Nutrients, the foods your body doesn't recognize and that confuse and mess up your hormones. Next, you Restore Power Nutrients, the whole foods nature intended us to eat, the foods our bodies recognize, the ones that send healthy, metabolism- boosting messages to our hormones. And last, you Rebalance Your Energy, paying attention to when and how much you eat (which includes using this counter in your daily life-everywhere, all the time-to track the quality and the quantity of what you're taking in each day).\u003cbr\u003e\u003cbr\u003eFollow this three-step plan and you'll reboot your entire endocrine system, so your body can get back to burning fat, building muscle, and making your metabolism work for you instead of against you. If you haven't already, read my book Master Your Metabolism to learn more about how our bodies are under attack and how you can fight back to protect your biochemistry with a few key lifestyle changes. In the meantime, check out this at-a-glance peek at the Master Diet. As long as you focus on its three main principles, you can't go wrong.\u003cbr\u003e\u003cbr\u003eThe Master Your Metabolism Diet Plan\u003cbr\u003e\u003cbr\u003eStep One: Remove Anti-Nutrients\u003cbr\u003e\u003cbr\u003eHydrogenated fats\u003cbr\u003e\u003cbr\u003eRefined grains\u003cbr\u003e\u003cbr\u003eHigh fructose corn syrup\u003cbr\u003e\u003cbr\u003eArtificial sweeteners\u003cbr\u003e\u003cbr\u003eArtificial coloring and preservatives\u003cbr\u003e\u003cbr\u003eNitrates and nitrites\u003cbr\u003e\u003cbr\u003eGlutamates\u003cbr\u003e\u003cbr\u003eFoods from animals treated with hormones or antibiotics\u003cbr\u003e\u003cbr\u003eFoods treated with pesticides\u003cbr\u003e\u003cbr\u003eReduce these\u003cbr\u003e\u003cbr\u003eStarchy vegetables\u003cbr\u003e\u003cbr\u003eTropical, dried, and canned fruits\u003cbr\u003e\u003cbr\u003eExcess soy\u003cbr\u003e\u003cbr\u003eExcess alcohol\u003cbr\u003e\u003cbr\u003eCanned foods\u003cbr\u003e\u003cbr\u003eStep Two: Restore Power Nutrients\u003cbr\u003e\u003cbr\u003eLegumes\u003cbr\u003e\u003cbr\u003eAlliums (garlic, onions, leeks, scallions)\u003cbr\u003e\u003cbr\u003eBerries\u003cbr\u003e\u003cbr\u003eMeat and eggs\u003cbr\u003e\u003cbr\u003eColorful fruits and veggies\u003cbr\u003e\u003cbr\u003eCruciferous veggies\u003cbr\u003e\u003cbr\u003eDark green leafy veggies\u003cbr\u003e\u003cbr\u003eNuts and seeds\u003cbr\u003e\u003cbr\u003eDairy\u003cbr\u003e\u003cbr\u003eWhole grains\u003cbr\u003e\u003cbr\u003eStep Three: Rebalance Energy\u003cbr\u003e\u003cbr\u003eEat breakfast\u003cbr\u003e\u003cbr\u003eEat every four hours\u003cbr\u003e\u003cbr\u003eDo not eat after 9 P.M.\u003cbr\u003e\u003cbr\u003eNo simple carbs at night\u003cbr\u003e\u003cbr\u003eEat until you're full, but not stuffed\u003cbr\u003e\u003cbr\u003eEat 40 percent carbs, 30 percent fat, 30 percent protein\u003cbr\u003e\u003cbr\u003eANTI-NUTRIENTS, OR MASTER DISASTERS\u003cbr\u003e\u003cbr\u003eSome foods are so bad for you, I never want you to eat them. Never. Ever. But the sad thing is, sometimes it's hard to know where they're lurking. But at least the supermarket gives you the chance to see for yourself what's in the food you're buying. When you're looking at processed foods in the store, keep your eyes peeled for these words.\u003cbr\u003e\u003cbr\u003eAspartame (NutraSweet)\u003cbr\u003e\u003cbr\u003eAutolyzed yeast\u003cbr\u003e\u003cbr\u003eBenzoic acid\u003cbr\u003e\u003cbr\u003eButylated hydroxyanisole (BHA)\u003cbr\u003e\u003cbr\u003eBlue dye 1 and 2\u003cbr\u003e\u003cbr\u003eCalcium caseinate\u003cbr\u003e\u003cbr\u003eEnriched\u003cbr\u003e\u003cbr\u003eFortified\u003cbr\u003e\u003cbr\u003eGlutamate\u003cbr\u003e\u003cbr\u003eGlutamic acid\u003cbr\u003e\u003cbr\u003eGreen 3\u003cbr\u003e\u003cbr\u003eHigh fructose corn syrup\u003cbr\u003e\u003cbr\u003eHydrolyzed corn gluten\u003cbr\u003e\u003cbr\u003eHydrolyzed protein (wheat, milk, soy, whey-any protein that is hydrolyzed)\u003cbr\u003e\u003cbr\u003eMonopotassium glutamate\u003cbr\u003e\u003cbr\u003eMonosodium glutamate (MSG)\u003cbr\u003e\u003cbr\u003eNatrium glutamate\u003cbr\u003e\u003cbr\u003eNitrates\u003cbr\u003e\u003cbr\u003eNitrites\u003cbr\u003e\u003cbr\u003eOlestra (Olean)\u003cbr\u003e\u003cbr\u003eHydrogenated oils of any kind (palm, corn, soybean)\u003cbr\u003e\u003cbr\u003ePotassium benzoate\u003cbr\u003e\u003cbr\u003ePotassium bromate\u003cbr\u003e\u003cbr\u003eRed 3 and 40\u003cbr\u003e\u003cbr\u003eRefined\u003cbr\u003e\u003cbr\u003eSaccharin (Sweet'N Low)\u003cbr\u003e\u003cbr\u003eSodium benzoate\u003cbr\u003e\u003cbr\u003eSodium bisulfite\u003cbr\u003e\u003cbr\u003eSodium caseinate\u003cbr\u003e\u003cbr\u003eSodium dioxide\u003cbr\u003e\u003cbr\u003eSodium nitrate\u003cbr\u003e\u003cbr\u003eSodium nitrite\u003cbr\u003e\u003cbr\u003eSucralose (Splenda)\u003cbr\u003e\u003cbr\u003eSulfites\u003cbr\u003e\u003cbr\u003eTextured protein\u003cbr\u003e\u003cbr\u003eTrans fats\u003cbr\u003e\u003cbr\u003eYeast extract\u003cbr\u003e\u003cbr\u003eYeast food\u003cbr\u003e\u003cbr\u003eYeast nutrient\u003cbr\u003e\u003cbr\u003eYellow 6\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003e\u003cbr\u003eHormone Positive Foods\u003cbr\u003e\u003cbr\u003eMASTERING ESTROGEN\u003cbr\u003e\u003cbr\u003eOur individual needs for estrogen can be very different. Some types of estrogen help us stay lean; some make us pack on fat. Perimenopausal women may find a bit of hot flash relief with phytoestrogens, while in post-menopausal women, the same foods may increase the risk of breast and uterine cancers. In men, some phytoestrogens can have a cardioprotective effect but too many can dampen testosterone and increase the risk of developing prostate cancer. And we all have to contend with harmful xenoestrogens that come from toxic substances in the environment, including our cosmetics, cleaning products, preservatives, pesticides, and plastics.\u003cbr\u003e\u003cbr\u003eHow to keep it all straight? Thankfully, these Hormone Positive Foods- remember, always organic!-can help our bodies contend with this chemical onslaught and optimize our natural levels of estrogen. Look for foods with high levels of fiber; the more fiber in your diet, the better your natural estrogen disposal system works.\u003cbr\u003e\u003cbr\u003eAlmonds\u003cbr\u003e\u003cbr\u003eAnise\u003cbr\u003e\u003cbr\u003eApples\u003cbr\u003e\u003cbr\u003eAvocadoes\u003cbr\u003e\u003cbr\u003eBarley\u003cbr\u003e\u003cbr\u003eBean sprouts\u003cbr\u003e\u003cbr\u003eBeans (black, garbanzo, kidney, navy, pinto)\u003cbr\u003e\u003cbr\u003eBlackberries\u003cbr\u003e\u003cbr\u003eBlack raspberries\u003cbr\u003e\u003cbr\u003eBroccoli\u003cbr\u003e\u003cbr\u003eBrussels sprouts\u003cbr\u003e\u003cbr\u003eBulgur\u003cbr\u003e\u003cbr\u003eCabbage\u003cbr\u003e\u003cbr\u003eFennel\u003cbr\u003e\u003cbr\u003eFermented soy products (tofu, miso, and tempeh; 1 serving per week)\u003cbr\u003e\u003cbr\u003eFlaxseed\u003cbr\u003e\u003cbr\u003eGreen tea\u003cbr\u003e\u003cbr\u003eHops\u003cbr\u003e\u003cbr\u003eKale\u003cbr\u003e\u003cbr\u003eLentils\u003cbr\u003e\u003cbr\u003eNectarines\u003cbr\u003e\u003cbr\u003eOat bran\u003cbr\u003e\u003cbr\u003eOatmeal\u003cbr\u003e\u003cbr\u003eOnions\u003cbr\u003e\u003cbr\u003ePlums\u003cbr\u003e\u003cbr\u003ePomegranates\u003cbr\u003e\u003cbr\u003ePrunes\u003cbr\u003e\u003cbr\u003ePsyllium fiber\u003cbr\u003e\u003cbr\u003eRice bran\u003cbr\u003e\u003cbr\u003eRye\u003cbr\u003e\u003cbr\u003eSesame seeds\u003cbr\u003e\u003cbr\u003eSweet potatoes\u003cbr\u003e\u003cbr\u003eWheat germ\u003cbr\u003e\u003cbr\u003eHormone Positive Foods\u003cbr\u003e\u003cbr\u003eMASTERING GHRELIN\u003cbr\u003e\u003cbr\u003eGhrelin is our number one hunger hormone. When it's your normal mealtime or you smell something really delicious, ghrelin is released in your belly and travels up to trigger your brain's appetite center (and, unfortunately, simultaneously turns down your calorie burn). Keep ghrelin in check by eating slowly, and doing so every three to four hours, especially high-volume foods with lots of fiber and water- hello, vegetable soup!-because as soon as your stomach registers it's full, ghrelin levels fall again.\u003cbr\u003e\u003cbr\u003eApples\u003cbr\u003e\u003cbr\u003eArtichokes\u003cbr\u003e\u003cbr\u003eBeets\u003cbr\u003e\u003cbr\u003eBlueberries\u003cbr\u003e\u003cbr\u003eBuckwheat\u003cbr\u003e\u003cbr\u003eBulgur\u003cbr\u003e\u003cbr\u003eCabbage\u003cbr\u003e\u003cbr\u003eCarrots\u003cbr\u003e\u003cbr\u003eCauliflower\u003cbr\u003e\u003cbr\u003eCelery\u003cbr\u003e\u003cbr\u003eCollard greens\u003cbr\u003e\u003cbr\u003eCranberries\u003cbr\u003e\u003cbr\u003eCucumber\u003cbr\u003e\u003cbr\u003eEggplant\u003cbr\u003e\u003cbr\u003eFennel\u003cbr\u003e\u003cbr\u003eFlaxseed\u003cbr\u003e\u003cbr\u003eGrapefruit\u003cbr\u003e\u003cbr\u003eGreen beans\u003cbr\u003e\u003cbr\u003eHigh fiber cereal\u003cbr\u003e\u003cbr\u003eLentils\u003cbr\u003e\u003cbr\u003eMustard greens\u003cbr\u003e\u003cbr\u003eNavy, black, pinto, and kidney beans\u003cbr\u003e\u003cbr\u003eOats\u003cbr\u003e\u003cbr\u003eOranges\u003cbr\u003e\u003cbr\u003ePistachios\u003cbr\u003e\u003cbr\u003eRaspberries\u003cbr\u003e\u003cbr\u003eRomaine lettuce\u003cbr\u003e\u003cbr\u003eShiitake mushrooms\u003cbr\u003e\u003cbr\u003eSplit peas\u003cbr\u003e\u003cbr\u003eStrawberries\u003cbr\u003e\u003cbr\u003eSwiss chard\u003cbr\u003e\u003cbr\u003eTomatoes\u003cbr\u003e\u003cbr\u003eTurnip greens\u003cbr\u003e\u003cbr\u003eWatermelon\u003cbr\u003e\u003cbr\u003eWhey protein (not hydrolyzed)\u003cbr\u003e\u003cbr\u003eWhole grains\u003cbr\u003e\u003cbr\u003eZucchini\u003cbr\u003e\u003cbr\u003eHormone Positive Foods\u003cbr\u003e\u003cbr\u003eMASTERING THYROID\u003cbr\u003e\u003cbr\u003eThyroid hormones help control how much oxygen your cells use, how fast your heart beats, how warm your body gets, not to mention how good your memory and mood are on any given day. Thyroid also plays a large role in the rate at which your body burns calories. Avoiding goitrogenic foods, like raw cruciferous vegetables (broccoli, cauliflower, kale), peanuts and peaches, or soy foods, like tofu or \"not-dogs,\" is particularly important for people with thyroid issues (like me!). (These goitrogens interrupt the thyroid's uptake of iodine, the building block of thyroid hormones.) Everyone can benefit from eating more of the Hormone Positive Foods listed here, many of which are high in zinc, which helps trigger thyroid release, and selenium, a mineral that helps your body create T4 and convert it into T3, the metabolism-boosting thyroid hormone.\u003cbr\u003e\u003cbr\u003eAlmonds\u003cbr\u003e\u003cbr\u003eAnchovies\u003cbr\u003e\u003cbr\u003eAsparagus\u003cbr\u003e\u003cbr\u003eAvocadoes\u003cbr\u003e\u003cbr\u003eBasil\u003cbr\u003e\u003cbr\u003eBeef\u003cbr\u003e\u003cbr\u003eBrazil nuts\u003cbr\u003e\u003cbr\u003eBrewer's yeast\u003cbr\u003e\u003cbr\u003eBroccoli\u003cbr\u003e\u003cbr\u003eCashews\u003cbr\u003e\u003cbr\u003eCollard greens\u003cbr\u003e\u003cbr\u003eCremini mushrooms\u003cbr\u003e\u003cbr\u003eGreen peas\u003cbr\u003e\u003cbr\u003eHazelnuts\u003cbr\u003e\u003cbr\u003eHerring\u003cbr\u003e\u003cbr\u003eLamb\u003cbr\u003e\u003cbr\u003eMustard greens\u003cbr\u003e\u003cbr\u003eOlive oil\u003cbr\u003e\u003cbr\u003eOysters\u003cbr\u003e\u003cbr\u003ePacific salmon\u003cbr\u003e\u003cbr\u003ePeas\u003cbr\u003e\u003cbr\u003ePumpkin seeds\u003cbr\u003e\u003cbr\u003eSardines\u003cbr\u003e\u003cbr\u003eSesame seeds\u003cbr\u003e\u003cbr\u003eShrimp\u003cbr\u003e\u003cbr\u003eSpinach\u003cbr\u003e\u003cbr\u003eSummer squash\u003cbr\u003e\u003cbr\u003eSwiss chard\u003cbr\u003e\u003cbr\u003eThyme\u003cbr\u003e\u003cbr\u003eVenison\u003cbr\u003e\u003cbr\u003eWheat germ\u003cbr\u003e\u003cbr\u003eWhole grains\u003cbr\u003e\u003cbr\u003eYogurt\u003cbr\u003e\u003cbr\u003eHormone Positive Foods\u003cbr\u003e\u003cbr\u003eMASTERING INSULIN\u003cbr\u003e\u003cbr\u003eWhen it comes to insulin, the Master plan is all about keeping it low. After you eat, insulin is released from the pancreas to regulate the level of sugar in your blood. But if you regularly eat foods that cause a spike in your blood sugar, like overly refined white pasta, bread, or other \"fast\" carbs, you can overtax your body's insulin production system and pack on the pounds-not to mention raise your risk of developing diabetes. Luckily, you can avoid this easily. Start by making sure you eat some protein at every meal and snack; protein lowers your blood sugar response and lessens your need for insulin. Also, go crazy for nonstarchy vegetables with plenty of fiber. The following foods are a good start.\u003cbr\u003e\u003cbr\u003eAlmonds\u003cbr\u003e\u003cbr\u003eAmaranth\u003cbr\u003e\u003cbr\u003eArtichoke hearts\u003cbr\u003e\u003cbr\u003eBarley\u003cbr\u003e\u003cbr\u003eBasil\u003cbr\u003e\u003cbr\u003eBeans (lima, black, cannellini, fava, garbanzo, kidney, or pinto)\u003cbr\u003e\u003cbr\u003eBok choy\u003cbr\u003e\u003cbr\u003eBran cereals\u003cbr\u003e\u003cbr\u003eBrazil nuts\u003cbr\u003e\u003cbr\u003eBrewer's yeast\u003cbr\u003e\u003cbr\u003eBroccoli\u003cbr\u003e\u003cbr\u003eCabbage\u003cbr\u003e\u003cbr\u003eChicken\u003cbr\u003e\u003cbr\u003eChili peppers\u003cbr\u003e\u003cbr\u003eCinnamon\u003cbr\u003e\u003cbr\u003eCollard greens\u003cbr\u003e\u003cbr\u003eCucumber\u003cbr\u003e\u003cbr\u003eEggs\u003cbr\u003e\u003cbr\u003eEndive\u003cbr\u003e\u003cbr\u003eGrapefruit\u003cbr\u003e\u003cbr\u003eGreek yogurt\u003cbr\u003e\u003cbr\u003eGreen beans\u003cbr\u003e\u003cbr\u003eHerring\u003cbr\u003e\u003cbr\u003eKudzu\u003cbr\u003e\u003cbr\u003eLamb\u003cbr\u003e\u003cbr\u003eLeeks\u003cbr\u003e\u003cbr\u003eMackerel\u003cbr\u003e\u003cbr\u003eMustard greens\u003cbr\u003e\u003cbr\u003eOats\u003cbr\u003e\u003cbr\u003eOlive oil\u003cbr\u003e\u003cbr\u003eOnions\u003cbr\u003e\u003cbr\u003eOysters\u003cbr\u003e\u003cbr\u003ePeanuts\u003cbr\u003e\u003cbr\u003ePickles\u003cbr\u003e\u003cbr\u003ePsyllium\u003cbr\u003e\u003cbr\u003eRadicchio\u003cbr\u003e\u003cbr\u003eRomaine lettuce\u003cbr\u003e\u003cbr\u003eSalmon\u003cbr\u003e\u003cbr\u003eSpinach\u003cbr\u003e\u003cbr\u003eTomatoes\u003cbr\u003e\u003cbr\u003eTurmeric\u003cbr\u003e\u003cbr\u003eTurkey breast\u003cbr\u003e\u003cbr\u003eTurnip greens\u003cbr\u003e\u003cbr\u003eVinegar (apple cider, balsamic, red wine, or white)\u003cbr\u003e\u003cbr\u003eWalnuts\u003cbr\u003e\u003cbr\u003eWhole grain breadBiggest Loser Health Coach and New York Times Bestselling Author","brand":"Harmony","offers":[{"title":"Default Title","offer_id":46304910704869,"sku":"NP9780307718211","price":7.99,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9780307718211.jpg?v=1767740436","url":"https:\/\/k12savings.com\/products\/the-master-your-metabolism-calorie-counter-isbn-9780307718211","provider":"K12savings","version":"1.0","type":"link"}