As a Diabetic – Do You really know How much are you really eating?

how much are you really eating

It’s important for everyone to be able to understand the basic concepts of nutrition the question how much are you really eating is very important to diabetics especially in regards to sugars and carbohydrates. It is virtually impossible to overeat a salad, it doesn’t matter how big the bowl is there are not enough sugars for it to be serious. In fact, a salad bowl for two in our house would normally be enough for 10 people in a restaurant.

Even if you think you’re pretty smart about food and nutrition it is a fact that today food manufacturers hide certain foods which make it even more critical that you learn how to read a food label. It’s not just what is in the food in terms of sugar, that carbohydrate content but also portion information. How many others can look at a cream sponge for four people think I can eat that myself? We all fall into the trap of container eating that is weak and soon whatever is in the container. I can’t guarantee that reading a label stop you eating all four pieces of cake, but it will stop you from being unaware what one portion should be. You will also be aware of how many calories you are actually consuming which in itself can sometimes act as a stop measure.

how much are you really eating

Today buy very cheap measuring spoons measuring cups for both wet and dry ingredients and small food scales. It’s always a good idea to use them sometimes it is amazing how little 50 g of dried weight lentils actually is. Historically a lot of diet books used to give you the pictorial guide to how much you’re eating, in other words, a piece of beef should be as big as a deck of cards. The unfortunate thing about that is the fact you don’t usually have a deck of cards in front of you are sure eating. Accurate measurements are a much better way for you to monitor what you are actually eating.

Another great way of self-monitoring what you’re eating is to keep a journal for two or three weeks. Not only does our appetite generally exceed our calorie requirements quite often diabetics have an appetite control mechanism which is broken. A lot of us for various reasons indulge in mindless eating. We may eat and drink whilst we are watching a ballgame on the television. We are so engrossed in the game that we do not realise how big that packet of peanuts was and they have been consumed in minutes without is even noticing it.

Many medical studies have shown that keeping a food diary with an effective weight loss weight loss maintenance mechanism. Recording what, where, when, why and how much we eat is a fantastic way to give us both immediate and delayed feedback. It makes as consciously aware of what we are eating when but also it can give clues as to why. Not everybody eats when they are hungry.

Emotional eating is something we are all guilty of times. When we were growing up we all attached memories to food and most of these were comforting and it is prevalent in adults to revert to comfort heating when we are stressed. Lots of us have a row with our partner, children parents et cetera and decide to eat a packet of cookies. Seeing what you’re putting in your mouth actually written down in front of you makes it harder to fool yourself. Granted it may not stop you wolfing down those cookies every time but it may make you more aware of the triggers that precipitate that behaviour. If you know what triggers you to comfort eat then you can alter your behaviour if necessary. If you write down the contents that are the calorific contents and sugar contents of a package of cookies before you eat them it sometimes makes you think twice before you eat when you’re not hungry.

Do You really know How much are you really eating?

We have all had that delusional experience where we think we would just eat a handful of potato chips from a large packet! You open this massive bag and it seems enormous, you eat mindlessly in 10 or 15 minutes later without you even realising it the bag is empty. If you have to write down every potato chip trust me there is a deterrent factor here! Writing down potato chip may seem ridiculous but it actually does work.

Some people have great success if they weigh themselves at the beginning as general and at the end. Nothing is more likely to make you succeed with some weight loss than to see progress. If you can actually see you are losing weight are more likely to stick to your plan. Incredibly recent research has shown that Wednesday is statistically the day that your weight fluctuates the least. That sounds a nonsense since reading that a couple of months ago I have weighed myself every day and some days there is a difference of 5 kg or 11 pounds. Strange as this seems, there is less fluctuation on Wednesdays.

Leo also wrote down in his food journal is fasting cholesterol, insulin and glucose levels as well. He said actually seeing those reduce was a very powerful motivator to carry on to cure his diabetes. You may also want to know whether other health issues you have been improving. You may find you have more energy or you are mentally sharper or just feel better than when you started. Definitely self-monitoring your progress will help to your diet plan. I tend to think that by enhancing awareness we reduce unconscious eating habits and reinforce better behaviours.How much are you really eating, is not usually a single answer. You learn other reasons why you are eating as well.

Detoxing, A Guide to a Healthy Gut

What is a healthy Gut?

Your gut is not just a vague piece of internal piping somewhere inside us –  it is your mouth, esophagus, stomach, small intestine and large intestine. For it to be a really healthy gut it relies on other organs such as the liver, gall bladder and pancreas to help in the digestive process. Everything we eat ingest goes in and out the same way, that means food, drink, alcohol, drugs legal and illegal, as well as viruses and bacteria.

healthy gut

A healthy gut is essential for health and well-being because the majority of our immune system is in our gut. It is important to keep a healthy balance of stomach acid, a healthy ratio of good bacteria to a limited quantity of bad bacteria and healthy daily elimination of toxic waste. Fast food, prepackaged food, preservatives, additives, high fructose corn syrup, artificial sweeteners, pesticides, genetically modified food and microwaves are a major downfall of our health today. We are what we eat. Many diseases can be contributed to improper diet, indigestion and problems with regular elimination which directly affect our organs, energy level and ultimately a quality of life.

What is your Immune System?

Your immune system is your body’s defense against infection and illness. It recognizes the cells that make up your body, and will try to get rid of anything unfamiliar. It destroys germs (bacteria and viruses) and parasites. But this defense system can also cause problems. It will attack donated organs or blood from another person, unless carefully matched. It may overreact to harmless invaders such as pollen grains, causing hayfever. In some cases (autoimmune diseases), the immune system turns against the body’s own cells.

Maintaining a healthy gut

There are lots of ways to purify your body, but none of them are expensive or chemical. Your body can clean itself if it is not constantly overloaded. To detoxify it needs plenty of water and also exercise. Supplement your water with green tea or herbal teas such as ginger or camomile.

Alcohol in large quantities is a no no for several reasons. It contains a by product ethyl alcohol which is toxic to the human system. When we drink the body has to get rid of it before anything else because of it’s toxicity so the liver concentrates on breaking this down. Whilst it is doing this it neglects any other purifying or digestive tasks.

High fiber foods help to keep your stools supple making them easier to easier to eject. Long term constipation is not only uncomfortable but it leads to hemorrhoids which if left untreated have to be treated surgically.

Processed foods have been stripped of their essential nutrients, and as if that was not bad enough these nutrients are often replaced by chemicals and preservatives. Keep to the rules below and you will get a healthier gut.

  • Drink plenty of water.
  • The body needs exercise to detoxify itself fully, take a ten minute walk a day at least, half an hour is better.
  • Avoid excessive intake of alcohol, caffeine, in both tea, coffee and other fizzy drinks.
  • Eat loads of high fiber foods such as wholegrain cereals, fruit and vegetables.
  • Avoid processed food wherever possible.
  • Remember food is better for you than supplements.

Everyone overeats at Christmas or birthdays or celebrations, no problem. Your gut health is determined by the foods that you eat on a daily basis not what you eat on high days and holidays. Your liver and kidney’s only get over whelmed when they have to deal with the wrong foods on a daily basis.