Simple Guidelines About What to Eat

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TVEditor
Regular Member


Date Joined Aug 2008
Total Posts : 481
   Posted 1/13/2010 8:18 AM (GMT -7)   
I just found this link: simple rules
 
Plain language guides that are easy to remember such as
 
If it came from a plant, eat it; if it was made in a plant, don't.

Buy smaller plates and glasses.

Eat when you're hungry, not when you're bored.


Chris - Forum Moderator, Diabetes

~ Diagnosed Type 2 in July 2008 ~ Dropped 53 or so pounds after following HealingWell advice ~
~ Diabetes under control / no meds - so far - knock on head

I used to eat 100% wrong -- now I eat 95% right


eddysgurl
New Member


Date Joined Dec 2009
Total Posts : 16
   Posted 1/13/2010 10:03 AM (GMT -7)   
Great tips Chris Thanks! Every little bit helps especially for us newbies who don't always have the best direction from our doctors. By trying to watch what I eat and exercising more often am down 16 pounds in the last two months even with Christmas/New Years temptations. Will look forward to the day when I can say I lost 53 pounds...Way to go!! Feeling much better and glucose levels are back on track. So far no meds needed and doctor seemed very pleased at last appointment. Glucose levels went from 17.9 to 5.9 which is a great improvement.

Still having difficulties on those busy days where I do not eat regularly...missed meals mean dips or spikes in levels for me. Difficult with the job I do as often busy at meal times...have started carrying some snacks with me, crackers and cheese, nuts, a granola bar, some fruit etc..so if I need a quick bite can have one. This seems to help.

TVEditor
Regular Member


Date Joined Aug 2008
Total Posts : 481
   Posted 1/13/2010 10:26 AM (GMT -7)   
Yup, you're on the right track with the snacks. I'm the same way -- get too busy & forget to pack my snacks so I have to visit the food machine in the lunch room. BLECHHH!
Chris - Forum Moderator, Diabetes

~ Diagnosed Type 2 in July 2008 ~ Dropped 53 or so pounds after following HealingWell advice ~
~ Diabetes under control / no meds - so far - knock on head

I used to eat 100% wrong -- now I eat 95% right


Phishbowl
Veteran Member


Date Joined May 2006
Total Posts : 547
   Posted 1/13/2010 11:45 AM (GMT -7)   
"Eat when you're hungry - not when you're bored.".... That one is always a challenge :-)
Cheers,
- Phishbowl (Type 1 since Jan'05 - Levemir, NovoRapid)
"What's Not Measured Is Not Managed"

"It is impossible for a man to learn what he thinks he already knows"-Epictetus


petunia22
Regular Member


Date Joined Sep 2008
Total Posts : 48
   Posted 1/17/2010 7:43 PM (GMT -7)   
For some reason, my computer will not let me get to the link..I get a message that the link appears to be broken.  Will you please give me the website address and I'll try to read the info that way. Thank you...
  I am eager to see what guidelines you are following since you have had such success with it..

TVEditor
Regular Member


Date Joined Aug 2008
Total Posts : 481
   Posted 1/18/2010 6:53 AM (GMT -7)   
It's not your computer petunia -- I just checked & the article seems to have been removed. It wasn't that in depth anyway ... just a few simple sayings to help you remember what is good to to eat. Things like "Don't eat anything your grandmother wouldn't recognize".

I use the Nothing White but Cauliflower and Cottage Cheese guidelines (do a search through old messages for more details). Essentially, the diet consists of avoiding foods made from grains (cereals, bread, pasta, rice,.etc.) and obviously sugars (No, brown sugar isn't OK ;-) The diet is, as I understand it, a modified Atkins plan -- low carb, high protein, medium fat. Foods low on the the Glycemic Index (Google this for many results) and foods high in fibre are acceptable but I personally have not had much success with these in terms of lowering my BG readings.

The Nothing White part is a little misleading since eggs (protein), nuts (protein, fat, fibre) and a few other things are OK. As Lanie says in another thread, snacking is what makes it work for me (I eat something about every 2 hours -- nuts, veggies, etc.). Also like Lanie, my cholesterol dropped to normal quickly after starting this plan.
Chris - Forum Moderator, Diabetes

~ Diagnosed Type 2 in July 2008 ~ Dropped 53 or so pounds after following HealingWell advice ~
~ Diabetes under control / no meds - so far - knock on head

I used to eat 100% wrong -- now I eat 95% right


LanieG
Forum Moderator


Date Joined Nov 2006
Total Posts : 5396
   Posted 1/18/2010 7:21 AM (GMT -7)   
 
forum moderator - diabetes
diabetes controlled so far by exercise and a low/no carb diet


petunia22
Regular Member


Date Joined Sep 2008
Total Posts : 48
   Posted 1/19/2010 8:50 PM (GMT -7)   
Thank you both for replying. I am trying to learn all that I can. Chris, what do you eat for snacks? I see that nuts do have carbs, and that could add up quickly.. Also, do you eat cheese, or do you consider that too high fat? I bought some smoked salmon today, but it has tons of salt in it.

TVEditor
Regular Member


Date Joined Aug 2008
Total Posts : 481
   Posted 1/20/2010 7:57 AM (GMT -7)   
Yes, nuts have carbs but I find that I can tolerate them quite well.  I eat a lot of nuts -- the mixed variety from the bulk food section of the grocery store ... unsalted.  And 'yes' to cheese even though it is high in fat.   Also, I found some snack packs of pretzels and cheese (meant for kids' lunches I think) that are quite low carb and satisfying.  There are only 8 mini pretzels in a pack and the cheese is somewhat dubious in nutritional value but they work for me (see my motto/signature :-).  Veggies of course.  By reading labels in the grocery store (Editor's Note:  you will get weird stares once in a while -- just ignore 'em ;-), I found some oatmeal cookies made by Voortman (not sure if they are available everywhere) that are very low carb and high fibre (as long as you don't eat the whole box ;-).  Also in the sweet snack vein; Lindt makes cocoa based chocolate bars.  I like the 90% cocoa ones but most around here go for the lower percentage bars.  I drink coffee, tea or a sugar-free powdered juice mix made from those little packets people add to bottled water.  This is essentially flavoured water but tart enough to replace my former taste for gallons of real juices.
 
That's about it for my snack list.  You can find other options by reading labels. <----- IMPORTANT
 
Like Lanie, I don't count carbs.  I've just learned what I personally can tolerate and what specifically works for me.  For example, I have found that I can handle 2 slices of bread per day but not at one meal or in the morning.  I might have an open-faced cheese sandwich and a couple of pickles (watch the pickles -- some are quite high in sugar) for lunch and a slice with peanut butter for my 4:30 snack (this is great with some cottage cheese and a handful of nuts ... don't laugh! :-).  Pumpernickel bread is the lowest on the Glycemic Index (something else for you to research) so I get that when I can.  Again, this works for me, maybe not others.
 
I keep an eye on the salt content of foods (I have high blood pressure ... who doesn't these days? ;-) but I don't concern myself with fat (trans fat yes).  From what I've read, I've learned that it is actually carbohydrates that are broken down and stored as body fat for future energy, not the actual fat that you eat.  If your brain is happy with its stores, the fat goes right through you.  I eat quite a bit of fat -- steaks, bacon, butter, cream -- and can still lose weight when I want and keep my cholesterol down.  This is still a work in progress so stay tuned for more reports.

I was just reading about grains the other day.  The more processed they are (Frosted Flakes, Cheerios, white flour, etc.), the quicker they are absorbed by the body.  The closer they are to their original form (seeds, nuts, multigrain breads, etc.), the slower they are absorbed.
 
I took a tip from Jeannie who found some data on the benefits of Apple Cider Vinegar.  She suggested that taking a spoonful in a glass of water before a meal slows the absorption of carbs.  I try this if I know I'm going to eat more than usual and it works for me.
 
There's a few ideas. Google 'low carb diets/eating/recipes' for more results.
 
Hope this helps.
 
Chris - Forum Moderator, Diabetes

~ Diagnosed Type 2 in July 2008 ~ Dropped 53 or so pounds after following HealingWell advice ~
~ Diabetes under control / no meds - so far - knock on head

I used to eat 100% wrong -- now I eat 95% right


LanieG
Forum Moderator


Date Joined Nov 2006
Total Posts : 5396
   Posted 1/20/2010 8:17 AM (GMT -7)   
I agree.  wink   The only thing is, *I* can't eat bread as Chris does because my blood sugar spikes, so this is really an individual response to food which is why you need to test before and after eating so you know what the food does to you
Lanie
 
forum moderator - diabetes
diabetes controlled so far by exercise and a low/no carb diet


jujub
Forum Moderator


Date Joined Mar 2003
Total Posts : 10391
   Posted 1/25/2010 7:47 PM (GMT -7)   
I think I'm starting to see a pattern that foods with more fat elevate my sugar the most. High-fiber foods, even beans, seem to make it lower. Weird.

petunia22
Regular Member


Date Joined Sep 2008
Total Posts : 48
   Posted 1/26/2010 5:02 AM (GMT -7)   
Chris, thanks for all the above info on snacks. Yes, it's very helpful. Will have to try the apple cider vinegar. Judy, interesting about the beans. One day I tried eating humuus, only 1 1/2 teaspoons of it to my salad, and my post lunch numbers were 20 points higher than the usual. Could such a tiny bit of beans do that? Everything else was just meat and greens.

jujub
Forum Moderator


Date Joined Mar 2003
Total Posts : 10391
   Posted 1/26/2010 5:09 AM (GMT -7)   
Petunia, I'm almost as new to this whole thing as you are, so I'm probably not the best one to be giving advice. I also have ulcerative colitis, so that could impact the way my body absorbs nutrients also.
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