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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

Easy Dieting Tip #1

Easy Dieting Tip #1

Cold Water

Many years ago I was watching a tv show about working out. The work out coach was in shape and looked very strong and was showing how to do different kinds of exercise. But the only thing I really remember from that tv show was one thing. He said if you drink very cold water you will loose weight.

I first thought “what? how does that happen?” Well, he explained that our bodies have to work really hard to warm up the very cold water in order for our bodies to absorb it and just by doing that helps to burn calories in our bodies.

So I poured myself an ice cold glass of water and took a sip and it was so cold it actually hurt me going down so I don’t think that is the way to go for me. We don’t want to hurt ourselves here. My problem is I don’t really like real cold water. So what do you think? Have you ever heard of this before? Did you know this? Did you ever try it?

Since I’m writing about water I would like to know If you heard about the safety of using plastics. I see a lot of people carrying around water in plastic bottles. In 2014 I read that when any kind of liquid is in a plastic bottle and that bottle gets warm to hot it releases toxins into the liquid.

One day I was walking into a department store through its garden department and I saw a couple of pallets with large size packaged bottled water on them and the sun was shining right down on them. I was a bit bothered by that because I was concerned for the people that might not know about the toxins that could be in the water that may buy them.

But that’s not the only problem I found with the plastic bottles. After I got to thinking about this I also wondered where the water originally comes from so I turned to the internet and after answering a few questions I found out where my water comes from.

The problem for me is, does it now get poured into the plastic bottles and trucked across the state to a town near me with the sun beating down on the truck or is it in an air conditioned truck? Then it is trucked to my store and is my store the first stop of the day or the last stop of the day because its usually sunny in SW Florida.

I also read that the bigger the bottles are the less toxins the liquid would have in them. So I buy the 2.5 gallon spring water and transfer it to my glass container. I hope I’m wrong about the plastics but I don’t really know for sure. What I do know is I don’t want to take chances with my health.

Above is one of many stainless steel travel mugs that I found on Amazon.com which is very similar to my own that I have been using for two years. I feel a lot better using a stainless steel mug than using a plastic bottle. By clicking on “Shop Now” you will be taken to Amazon.com and you can purchase anything your heart desires.

I tried one of those bottles with the filter in it and thought it was the greatest invention since sliced bread. But after finding out about the toxins leaching into my water from the plastic bottle getting warmed in the car I thought “crap.” You see, it doesn’t matter how clean the water is before they put it in the plastic bottles.

I love my stainless steel mug. I take it everywhere and have no worries about my drinking water getting contaminated with toxins. I add 1 Tablespoon of Pure Unflavored Collagen Protein powder to my water to help keep my blood sugar normalized (because I am a pre- diabetic/insulin resistant) when I’m on the go and supports my joints, bones (because I am lactose intolerant, no dairy) and skin, hair and nails(because I am over 60) and need all the help I can get.

Below is a JNW Direct Comprehensive Water Test Kit. If you are concerned about the water coming out of your faucets in house and the water in your plastic bottles, this is a testing strip kit for lead, iron, copper, PH, fluoride, mercury, and more. You can get this one or any other test kits you may want to try by clicking on “GO” you will be taken right to Amazon.com and you can shop until you drop.

I hope this information has given you something to think about. Please do your own research to find out what is best for you. Thank you for spending your time here. Please leave a comment below. Contact: deb@healthygrany.com

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