Grazing as a diabetic

grazing as a diabetic

Modern research would seem to indicate that a quarter of what we eat in total in the day is in snacks. Nothing at all wrong with that if you are taking into account the calories in those snacks. In fact many diabetics find it more comfortable and easier to eat little and often. Where these grazing habits become dangerous is when you are taking in empty calories such as artificially sweetened drinks or alcohol. It’s a funny thing but the body does not feel as satiated when it has drinks it doesn’t feel the fullness it would do with the equivalent amount of calories from solid food.

grazing as a diabetic

One of the most effective ways of cutting down on portion sizes, is to be aware of what you are eating. That means that when you eat you don’t sit in front of the television and just stuff calories in your mouth. You have to take the time to concentrate fully on what you are eating. That means you are not having any distractions of your phone, or outside noises or anything else you are just concentrating on eating. It also helps to chew your food well and eat very slowly. It takes at least half an hour for the stomach to tell the brain that it has had enough to eat. It can’t do so if you bolt the food down.

Another great way to cut down on calories is to use a smaller plate. In Leo’s case when he was first starting to cure his diabetes I actually dug out my grandparents dinner service. There were only three plates left but they were substantially smaller than modern plates. You don’t have to use this option it is possible to buy a small plate just for you. Many people dismiss this as being overly simplistic but try it for a week and it doesn’t work what have you lost?

Stop your meal when you have eaten about 12 my bites, put down your fork and rest for two minutes. Check on your hunger and fullness signals. One way that works for me is to start eating and really meditate and concentrate on the food you’re eating and realise how exquisite it is. Be aware of its taste, aroma and texture. The very first time you put a forkful of food in your mouth and it doesn’t taste as exquisite stop. That is stop eating immediately because you no longer want that food. If this doesn’t work for you take a 10 minute break halfway through your meal and decide whether you want to resume eating. Leo tended to bolt his food down and for a while I gave him chopsticks. He could manage with chopsticks but it couldn’t shovel as much food into his mouth as quickly. Whatever it takes you need to slow down your pace of eating substantially.

It is certainly possible to overeat on healthy foods. Quite a lot of people eat a massive bowl of fruit salad. However it is rather difficult to overeat when you are eating raw broccoli. It’s not the raw broccoli doesn’t taste good but it takes so long to chew that it is difficult to overeat. Choose to eat proteins with healthy fats and slow burning carbs most of which come from vegetables and fruits. This makes it less likely that you will overeat.

This is complicated to some degree when you go out to a restaurant to eat but it is not impossible to choose healthy options stop you can choose to eat bulgur wheat, quinoa, barley or even teff as your carbohydrates. If none of these carbohydrate options are available choose one very small new potato and add another portion of vegetables. When deciding on a protein choose fish, nuts, lentils eggs, grass fed beef, free range poultry or cottage cheese. Don’t forget when you are eating try to add one colour from the seven colours of the rainbow to your diet every day. Blueberries, aubergines, pumpkin everything with a splash of colour.

Of course if you go out once in a blue moon for your anniversary dinner then by all means eat what you like as a special treat. The reality these days though is that most people eat out at least once a week. It’s easier to be more strict with yourself when you know you can eat out again soon. Another point to mention no when you are ordering food in a restaurant distinct shapes and amounts are much easier to gauge in terms of portions are big blob of mashed potatoes is rather difficult to tell as is a huge mound of macaroni cheese. If you eat a small baked potato with salad and steamed fish you know how much potato you are eating.

That doesn’t mean a course that you can have pasta but it does mean that it shouldn’t be the main focus of your meal. Cook it primavera style large amounts of spring vegetables or black beans with lots of garlic and fresh herbs. We tend to eat what we see so be careful what you put on your plate. Eating five or six mini meals can be an effective weight management system for diabetics. However it is not a one fit for all answer. Leo loves to eat little and often but I love to eat once a day. If I have a little breakfast then it leads to a little snack and an even bigger lunch and then a bigger snack and then a big hot chocolate to keep me going about 5 o’clock and finally a dinner.

grazing as a diabetic

The downside of eating once a day when I also cook means that I can be in the kitchen when I’m starving hungry. My first task in the kitchen is to peel a carrot and chop into bite size chunks or cut down some broccoli and I graze whilst cooking dinner. These days dinner tends to be a very quick affair because I want my food to be very clean and not messed about. Let’s get real here how much raw broccoli can you eating 20 minutes?

However if you stick a bowl of peanuts in front of you when you are quickly you can easily eat for 500 cal without even noticing. Try also not to be the human dustbin after meals. It is also easy to pop food in your mouth rather than put it in the dustbin. There are very good reasons for this you hate to throw away good food but by putting in your mouth you could be eating an extra for 500 cal a day you are not even noticing because you’re not paying attention to what you’re doing.

If this is your mode of eating track your snacks for a week. Don’t worry about calorie counts or anything else just write down how much you eat and when. The handful of potato chips you grab from your son’s desk, the jellybeans you find in the dashboard of your car. At the end of the week at all this amount up you may find that the amount surprises you. However you may also find the triggers that makes you do this mindless eating, maybe you are bored or tired because it almost for sure that you were not hungry. Make notes and see if there’s an opportunity to change the way you snack and graze at the diabetic.

 

 

Kefir – Why you Should Make it and Eat it

Why kefir Is A Superfood

There are several types of kefir – kefir grains, kefir cheese and kefir milk. Kefir becomes a fermented food which is also incidentally a
probiotic by culturing fresh milk with kefir grains. Kefir grains are life colonies of over 30 bacteria and yeast living together in harmony
in a stable symbiotic community. These grains are added to fresh milk to create kefir milk which in turn is used to make Kefir cheese. As a result of the fermentation process very little lactose remains in kefir. This makes it a great drink for those who are lactose intolerant.

Kefir grains look like cauliflower! The kefir grains themselves are actually a mixture of news lactic acid bacteria which comprise proteins lipids and sugar. The actual composition of kefir even when industrially produced is difficult to predict each batch is different due to a variety of reasons which include some of the kefir grains rise above the liquid or curds forming around the grain and the ambient temperature

Kefir MilkKefiran gives it a rope-like texture and the grains can be white or yellow.

It has taken the Western world considerable amount of time to accept that there are such things as good bacteria’s. Over the last 30 years there have been much more media coverage about probiotic drinks and yoghurts. So much so that these are often consumed on a daily basis. However kefir yoghurt is a superior product because it actually cultivates good bacteria in the digested gut.

The western world’s view on bacterial cultures as beneficial medicinal remedies has taken considerable time due to the lack of correct education on good and bad bacteria. However over the last few decades there has been much positive publicity for probiotic yogurts and drinks that so many of us now consume on a daily basis. As in much the same way, kefir grains offer a highly prosperous and health rich boost to your immune system.

This is a superfood for many reasons but it is better as with most healthy foods to make your own. When you buy manufactured kefir it has questionable additives and also very often added sugars.

Why is kefir good for you.

It supports a healthy immune system. Kefir has an indigestible fibre unique to itself called kefiran and this has anti-inflammatory
properties. It also supports the immune system by increasing the activity of the bodies natural killer cells which are called T-helper cells.
Equally importantly kefir helps maintain the balance of healthy bacteria in the gut desire to fight viruses bacteria and fungi. In recent
years there has been a huge increase in child allergies. No child is ever born with analogy it is always something that they acquire and
doctors think the reason this is occurring is because some children have less healthy bacteria in their gut.

It is also thought that the kefir breaks down the lactose the natural sugar in milk. This reduces symptoms of lactose intolerance which often cause bloating stomach pain.

Research in animals has shown that kefir can slow breast cancer growth but this has to be substantiated. Also some heart studies has shown
kefir may help lower unhealthy LDL cholesterol and blood pressure but other studies have shown no affect.

Kefir Milk Recipe (1 L or one 3/4 pints)
INGREDIENTS For Kefir Milk

1 tablespoon of kefir grains
1 Litre of raw unpasteurised milk or whole pasteurised non-homogenous milk at room temperature.

Method.

Sterilise a clear glass jar and add the milk cover with a clean linen tea towel store in a dark dry place for four hours. I just put mine in
the kitchen cupboard.

Strain the milk and reserve the kefir grains to use in a new batch milk. Kefir milk will keep for about five days in the fridge but to get
the best of its probiotic properties you should use fresh milk. However, if you want to get a kefir cream it does continue to ferment in the
fridge and get thicker.

How to make Kefir Milk Cheese 
kefir cheese strengthens the immune system by feeding good bacteria in the gut.

Ingredients  Kefir Milk Cheese 
1 tablespoon of kefir grains
1 Litre or 1 3/4 pints of unpasteurised milk or whole pasteurised non-homogenised milk at room temperature.
Method
Put the kefir grains in a sterilised glass jar and add the milk cover with a clean kitchen towel and store in the kitchen cupboard in the
dark between two and four days or until the liquid separates into solid curds and liquid way. When this happens the solid kefir grains
usually remain on the top layer of the curds, use a plastic spoon to remove them and make a new batch of milk or store them in the fridge.

Strain the curds and whey using a clean plastic serve into a large bowl. You only need the curds for cheese but I use the whey in cauliflower
soup or drink.You can use the curds as a soft cheese immediately I like to add soft herbs such as lemon thyme, orange time, marjoram, oregano, mint, basil and dill.

However you can make a smoother and also a denser soft cheese by wrapping the curds cheesecloth and hanging it overnight and leaving it to
drain. Generally I hang it over the tap so the excess whey drains into the sink. I also love it when you add seeds such as pumpkin, flax,
crackling feed and nuts. Sometimes I add tahini and Brazil nuts which is one of my favourite combinations. The fun of making your own cheese experimenting and bringing it to your taste. I see no reason why you could not use added dried apricots or cranberries.

Vegetarians can still use kefir milk by adding Armond, hazelnut, soya, coconut, rice or oat milk to kefir grains. One of my favourite usage
is to use it as a starter for sourdough bread. Because kefir is fermented and therefore mildly acidic it also can be used to tenderise beef.

Kefir Grains – Living Probiotic Enriched

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Healthy Eating And Diet Defined.

HEALTHY DIET

Over the years much has been said about healthy eating and a lot of it has been conflicting. There are several traditional diets which have always been favoured by nutritionists because they are high in fruit and vegetables and low in saturated fats.

Recently researchers have declared that the Icelandic diet is the most healthy. Basically the soil is very fertile because of the amount of volcanoes. The food they eat although they meet as a protein source it is clean meat, the beef, lamb and pork graze naturally on grass. This makes the milk and dairy products much more healthy. Also much of the fruit and vegetable produce they eat is organic.

Healthy Eating

Traditional Japanese food is another diet labeled as healthy. It is characterized by smaller portions but it is very nutrient dense. The Japanese simply do not have the food which are wasted calories in the West.Their diet is rich in fat-soluble vitamins which they get from seafood, fish broth, whale meat, and organ meats such as heart, kidneys and liver. Another reason Japanese food is so healthy is that it has a lot of lacto fermented food which promotes excellent gut health these foods are miso and tempeh. The traditional Japanese diet has not really been influenced by Western diets and the people who follow this diet all their lives are regarded as some of the healthiest and leanest people on the planet who also lived to a ripe old age.

Another ancient and traditional diet which has not altered substantially in hundreds of years the diet of the people of the Arctic, the Inuit’s. When you first look at an Inuit diet and you realise the basis of their diet fish and meat it looks incredibly unhealthy, how can this diet be one of the helathiest diets in the world?. They have no access to fresh fruit and vegetables and yet they are some of the longest living and healthiest people in the world. This is because they get vitamins C from Caribou liver, seal offal, whale skin as well as kelp which is a type of seaweed. These foods they tend to eat more so they get the maximum benefit of vitamins C which is generally destroyed during the cooking process. The fat-soluble vitamins A and D found in the livers of the fish and mammals they eat as well as the natural oils.

Another diet has been long regarded as one of the healthiest in the world is loosely classed as the Mediterranean diet. This covers the Israeli food, Lebanese food, Turkish food, Greek food and Spanish food in other words the warmer countries around the Mediterranean. Although each cuisine is completely individual they share a diet rich in fresh fruits and vegetables. Grains are minimally processed and tend to be whole grains, they eat a lot of fresh fish and smaller quantities of fresh meat. Most countries also drink red wine and any oil they consume is usually a coldpressed olive oil. Many medical studies have backed up research that overall this diet is a protection against dementia, Parkinson’s disease heart disease and many cancers. Also the people of the southern Mediterranean weakness diet or the life tend to live longer than those eating a diet consisting of processed food

Healthy diet

Another diet which is regarded as the ideal diet because it is the food humans ate when they were initially hunters and gatherers before they became domesticated and agriculture was born. This diet is referred to as many names and they include the caveman diet, the hunter gatherer diet, the Paleo diet and the ancestral diet. Basically it consists of the foods that would have been even during the Palaeolithic period which lasted for 2 1/2 million years until about 10,000 years ago. That means that no food is processed sugars and natural sugars such as organic honey and maple syrup. The diet has no grains, legumes, pulses, dairy products, salts and processed food. This makes the diet fairly restrictive as it is based on vegetables and fruit usually organic, organic grass fed pasture raised meat in small quantities and sustainable fresh fish as well as roots, seeds, nuts and fungi.

What these diets all have in common the fact that they are fruit and vegetable based which means they are packed with antioxidants. Antioxidants are very useful because they mop up free radicals in the body which are the which ages us. They eat a small amount of meat and fish. They have plenty of oily fish such as sardines salmon and tuna all of which are rich in omega 3 fatty acid DHA . In contrast Western diets have a higher amount of omega 6. They rely primarily on organic seasonal food prepared without industrial chemicals. The people who eat these diets tend to eat three main meals a day and they do not snack between meals. Their diet is very low in processed foods, added sugars and wasted calories.
In contrast the Western diet is characterized by eating a large amount of red meat which has been pumped with hormones to make it edible in a shorter amount of time. It includes artificial sugars and processed sugars in the forms of sugary drinks which offer no nutrients at all. The fact that saturated fats or facts which hydrogen has been added to,to become hydrogenated fats or trans fats all of which are very damaging to the body. Meat is often highly processed in the form of bacon, sausage and salamis.

HEALTHY DIET

In short this Western diet has been linked to causing obesity, heart disease, strokes and an increase in colon cancers amongst others. We also consume in the West a large amount of carbohydrate in the form of grains. In recent years the way these grains are process has altered and this has led to a higher degree of wheat intolerance or gluten intolerance in people. It has also made people fatter as they eat a third of their calories in the form of carbohydrates. This in itself if it was quality carbohydrates made from whole wheat flour would not be so bad white processed flour has all the nutrients stripped out of it and when the body digests it in turns to sugar.

In conclusion the rules about healthy eating and not that difficult. It largely plant-based diet with lots of raw and seasonal foods. Eat oily fish twice a week and organic eggs and use meat as a special treat to be enjoyed on high days and holidays. If you are a diabetic you will definitely from cutting your carbohydrates. You don’t have to cut them out entirely but leave them in the forms of legumes and pulses rather than white bread and pasta.

Healthy Eating And Diet Defined.

HEALTHY DIET

Over the years much has been said about healthy eating and a lot of it has been conflicting. There are several traditional diets which have always been favoured by nutritionists because they are high in fruit and vegetables and low in saturated fats.

Recently researchers have declared that the Icelandic diet is the most healthy. Basically the soil is very fertile because of the amount of volcanoes. The food they eat although they meet as a protein source it is clean meat, the beef, lamb and pork graze naturally on grass. This makes the milk and dairy products much more healthy. Also much of the fruit and vegetable produce they eat is organic.

Healthy Eating

Traditional Japanese food is another diet labeled as healthy. It is characterized by smaller portions but it is very nutrient dense. The Japanese simply do not have the food which are wasted calories in the West.Their diet is rich in fat-soluble vitamins which they get from seafood, fish broth, whale meat, and organ meats such as heart, kidneys and liver. Another reason Japanese food is so healthy is that it has a lot of lacto fermented food which promotes excellent gut health these foods are miso and tempeh. The traditional Japanese diet has not really been influenced by Western diets and the people who follow this diet all their lives are regarded as some of the healthiest and leanest people on the planet who also lived to a ripe old age.

Another ancient and traditional diet which has not altered substantially in hundreds of years the diet of the people of the Arctic, the Inuit’s. When you first look at an Inuit diet and you realise the basis of their diet fish and meat it looks incredibly unhealthy, how can this diet be one of the helathiest diets in the world?. They have no access to fresh fruit and vegetables and yet they are some of the longest living and healthiest people in the world. This is because they get vitamins C from Caribou liver, seal offal, whale skin as well as kelp which is a type of seaweed. These foods they tend to eat more so they get the maximum benefit of vitamins C which is generally destroyed during the cooking process. The fat-soluble vitamins A and D found in the livers of the fish and mammals they eat as well as the natural oils.

Another diet has been long regarded as one of the healthiest in the world is loosely classed as the Mediterranean diet. This covers the Israeli food, Lebanese food, Turkish food, Greek food and Spanish food in other words the warmer countries around the Mediterranean. Although each cuisine is completely individual they share a diet rich in fresh fruits and vegetables. Grains are minimally processed and tend to be whole grains, they eat a lot of fresh fish and smaller quantities of fresh meat. Most countries also drink red wine and any oil they consume is usually a coldpressed olive oil. Many medical studies have backed up research that overall this diet is a protection against dementia, Parkinson’s disease heart disease and many cancers. Also the people of the southern Mediterranean weakness diet or the life tend to live longer than those eating a diet consisting of processed food

Healthy diet

Another diet which is regarded as the ideal diet because it is the food humans ate when they were initially hunters and gatherers before they became domesticated and agriculture was born. This diet is referred to as many names and they include the caveman diet, the hunter gatherer diet, the Paleo diet and the ancestral diet. Basically it consists of the foods that would have been even during the Palaeolithic period which lasted for 2 1/2 million years until about 10,000 years ago. That means that no food is processed sugars and natural sugars such as organic honey and maple syrup. The diet has no grains, legumes, pulses, dairy products, salts and processed food. This makes the diet fairly restrictive as it is based on vegetables and fruit usually organic, organic grass fed pasture raised meat in small quantities and sustainable fresh fish as well as roots, seeds, nuts and fungi.

What these diets all have in common the fact that they are fruit and vegetable based which means they are packed with antioxidants. Antioxidants are very useful because they mop up free radicals in the body which are the which ages us. They eat a small amount of meat and fish. They have plenty of oily fish such as sardines salmon and tuna all of which are rich in omega 3 fatty acid DHA . In contrast Western diets have a higher amount of omega 6. They rely primarily on organic seasonal food prepared without industrial chemicals. The people who eat these diets tend to eat three main meals a day and they do not snack between meals. Their diet is very low in processed foods, added sugars and wasted calories.
In contrast the Western diet is characterized by eating a large amount of red meat which has been pumped with hormones to make it edible in a shorter amount of time. It includes artificial sugars and processed sugars in the forms of sugary drinks which offer no nutrients at all. The fact that saturated fats or facts which hydrogen has been added to,to become hydrogenated fats or trans fats all of which are very damaging to the body. Meat is often highly processed in the form of bacon, sausage and salamis.

HEALTHY DIET

In short this Western diet has been linked to causing obesity, heart disease, strokes and an increase in colon cancers amongst others. We also consume in the West a large amount of carbohydrate in the form of grains. In recent years the way these grains are process has altered and this has led to a higher degree of wheat intolerance or gluten intolerance in people. It has also made people fatter as they eat a third of their calories in the form of carbohydrates. This in itself if it was quality carbohydrates made from whole wheat flour would not be so bad white processed flour has all the nutrients stripped out of it and when the body digests it in turns to sugar.

In conclusion the rules about healthy eating and not that difficult. It largely plant-based diet with lots of raw and seasonal foods. Eat oily fish twice a week and organic eggs and use meat as a special treat to be enjoyed on high days and holidays. If you are a diabetic you will definitely from cutting your carbohydrates. You don’t have to cut them out entirely but leave them in the forms of legumes and pulses rather than white bread and pasta.