Monthly Archives: April 2019

Easy Dieting Tip #3

Fiber

Hello friends,

Do you think your getting enough fiber in your diet? Do you feel great when you wake up?  How about throughout the day?  Do you ever feel sluggish? Kinda unmotivated? Are you happy with your weight? Sorry to hit you with a bunch of questions right off the bat but you might not be getting enough fiber.  If you are getting enough fiber you are awsome and keep up the good work!

There are two types of fiber: Soluble fiber and Insoluble fiber

Soluble fiber disolves in liquids and insoluble does not disolve in liquids. Now your probably wondering “Ok,  Which one should I have?”  The answer is both.

Soluble fiber can help to lower blood cholesterol.  I grabbed my box of oats from my pantry and on the big red heart it says heart healhy oatmeal and under that it says three grams of soluble fiber from oatmeal in a diet low in saturated fat and cholesterol may reduce the risk of heart disease.  It also turns the liquids into a gelly substance after its digested which slows down the process of emptying food from your stomach and helps you to feel fuller longer which  may help with weight loss.

This type of fiber is found in beans, lentils, peas, carrots, oat, nuts, flaxseeds, berries and more. In people with insulin resistance and prediabetes this type of fiber can slow the absorption of sugar to help improve blood sugar levels.

Insoluble fiber can help to relieve constipation. It promotes the movement of foods through your digestive system and increases stool bulk. A high-fiber diet may lower risk of diverticulitis, colorectal cancer, cardiovascular disease and other cancers.

This type of fiber is found in potatoes, green beans, root vegetables, broccoli, cauliflower, zucchini, brown rice, barley, whole wheat flour, nuts and more.

In reference to Web MD- the darker the color of the vegetable, the higher the fiber content. One medium size artichoke has 10 grams of fiber. Apples have 3-4 grams of fiber. Most of the fiber is in the skin. I suggest choosing organic apples.

For my insulin resistant/prediabetic friends I suggest choosing organic fugi apples. Organic so I can eat the skins and fugi because I found out they are lower in sugar and tastes great, not bitter, crunchy apples. I love them. But I want to let you know, I never eat a whole apple. I am insulin resistant and have been for about 13 years. I have lost 21 pounds since I was told that I was probably a diebetic. I did gain some and lost some but feel the best when I’m thin.  I only eat a quarter of a large size apple and refrigerate the rest of it and I might have another quarter in the afternoon.

I hope I have helped someone with my information. I think the key for any diet is variety.   Please do your own research before you start any dieting programs. Thank you for spending your time here with me. Please leave a comment or question. Contact deb@healthygrany.com

Easy Dieting Tip #2

The Glycemic Index (GI)

Stop!  Stop having a love affair with food.  I have a question for you. Would you want to have a love affair with a person that didn’t care about you?  That hurt you every time you were around them?  That was down right no good for you?  If you answered “no” to any or all of these questions and you really should of, then why do you want to have a love affair with food  that is not healthy for you and could be hurting you?

I know what your thinking.  “Some food tastes so good.”  Yes, I agree, alot of foods taste really good, like the mashed   potatoes (I only had a little) that came with my veal marsala last night, the italian bread with olio, (only a small bite because of the gluten) and the tiramisu  was to die for(only had a little because of the gluten and probably eggs). Here is a news flash- just because they taste so good doesn’t mean they are good for us.

I want to introduce the Glycemic Index to anyone who is trying to loose weight just by cutting down but eating the same foods and not really loosing as much as they want to, or for anyone who has been gaining  weight a little at a time through the years and doesnt really know why, who may be blaming it on age, and for those that may be borderline diabetics.

These people may already be or may slowly becoming insulin resistant. According to Wikipedia insulin resistance (IR) is considered as a pathological condition which cells fail to respond to the hormone insulin. A habitually high intake of carbohydrates such as glucose, fructose, cane sugar,  starches and sweetened beverages contributes to insulin resistance and has been linked to weight gain and obesity.

When the body produces insulin under conditions of insulin resistance, the cells are resistant to the insulin and are unable to use it as effectively, leading to high blood sugar and more weight.

When my vision started getting worse and became distorted about 12 years ago my eye doctor recommended that I get an A1C blood sugar test.  The results were not good.  My A1C blood test was 7.8.  The nurse told me I was probably a diabetic. I didn’t want to be that so I went to the library and took out 3 books on diabetes.

In one of the books I was lucky enough to find a basic glycemic index, which ranks carbohydrates in foods according to how they effect blood glucose. I felt like I really needed to make a copy of it so I did. I started following it immediately. There are three categories, low, medium and high. I followed the low which goes as high as 55. I started loosing about 2-3 lbs. a week.  I recently found a pretty good Glycemic Index at universityhealthnews.com or you can google ( the Glycemic Index) or (glycemic index) and check out a bunch of sites until you find one you like.

If you are serious about loosing weight, lowering your blood sugar, and improving your health and possibly your vision, you will probably like following the GI because even though you would probably have to give up an extra large loaded baked potato you can still eat some potatoes and last I checked a 3 musketeer bar, because they are whipped and lite are on the low glycemic index. However, depending on your situation I wouldn’t recommend eating a whole one.

If you decide to try the glycemic index, please do your research to make sure  you understand how it works. Its really easy to follow its a -eat this instead of that- type of diet.  Lots of choices. Best of luck to you. Thank you for spending your time here with me. Please leave a comment or question. Contact deb@healthygrany.com