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Still working toward the Diet Center thing, but also currently reading a GREAT article in FIRST FOR WOMEN magazine (issue date 11/13/17) about healing your pancreas. Mine has been damaged by previous health issues, and pancreatitis is part of my maternal family history (my grandfather died from it :( so I take it seriously.) What fascinated me (which is why I bought the magazine, something I seldom do anymore) is the connection between insulin resistance/pancreatic disease/weight loss.
For instance, I should be drinking more coffee (she says, as she sips her first mug of the day. Yum!) Coffee dials back blood-sugar fluctuations by 50%, according to Harvard University researchers. Credit goes to chlorogenic acid, a compound that boosts muscle cells' sensitivity to insulin. Cool beans! (yes, pun intended. Or would that be hot beans? whatever.)
Unwind with red wine (my favorite, even though women are 'supposed' to like white wine much more. I don't.) The reservatrol in just 5 ounces of wine makes muscle cells more sensitive to insulin. To get the benefits, favor dark wines (again, yum!) which are richer in reservatrol. (Or, if you don't wish to drink wine, try Reserveage Nutrition Reservatrol 250 mg.)
And indulge with cocoa. (Once more with feeling: YUM!) Compounds in cocoa make cells more sensitive to insulin and improve the liver's ability to process blood sugar. For a sugar free treat, microwave 8 ounces of unsweetened almond milk one minute, whisk in 1 tablespoon of cocoa powder until smooth, and sweeten with stevia. Because I dearly love mocha flavored anything, I combined this with the coffee I am currently savoring...PLUS a sprinkle of cinnamon, which is also known to help with insulin issues.
He advocates the equivalent of 2 large cloves of garlic each day, chopped or minced. No problem. I use a lot of garlic in my cooking anyway. You're supposed to crush it and let it stand for ten minutes before you cook it or mix it with acid (lemon or vinegar, as in a salad dressing or marinade) or just eaten. The reason for this is that allicin, which is what heals the pancreas, isn't found simply in the garlic--it's a combination of two compounds that are stored separately in the cells and must be ruptured to allow them to mix, for maximum potency. Well, who knew? If you don't want to eat it raw (I don't) you can cook it on low for up to 15 minutes. Any longer than that will degrade the benefits.
I won't copy the entire article here but these are bullet points:
POWER UP WITH PROTEIN. When women eat a high-protein breakfast, their bodies are able to use insulin 105% more efficiently than when they skip breakfast (or indulge in a high carb breakfast.) For maximum impact, aim for 15-20 grams of protein.
EAT EVERY THREE HOURS. Space out meals and snacks accordingly. Women who followed this pattern, had steady blood sugar throughout the day--and after two weeks, their blood sugar levels were four times lower than those who ate three square meals without snacks, even though their meals had the same basic nutrient composition!
FAVOR THESE CARBS. Two servings of carbs each day, 1/2 cup of high-fiber whole grains, like barley or couscous, or one slice of whole grain bread. (Which, by the way, I'll be baking myself--whole grain sourdough, because sourdough is better for diabetics and causes much less spiking, since it is already fermented.) When healthy adults eat a high fiber diet for six weeks, their blood sugar levels were 33% more stable.
MOVE FOR 7. A Canadian study shows that varying 20 second bursts of sprinting with 2 minutes of slow walking for just 7 minutes each day helped women improve their insulin levels by 53%--changes that were equal to or better than those seen in a control group that exercised hard for 50 minutes straight. To do this, jog in place for 5 minutes to warm up, then complete 3 rounds of burst-and-rest, followed by 5 minutes of cooldown stretches.
So I'm finally seeing a drop, and it's motivating me to get on with this to the best of my capabilities. Because we were traveling all weekend, I am 'off' as usual, and that means today is mostly liquids, which helps flush out toxins (my hands and feet are always puffy with retained fluids when I've been traveling, whether by car or plane.) I'll be drinking lots of good things--more water than usual (did you know it's recommended that you drink half your body weight in ounces of water, in addition to everything else you drink? This is not a problem for me, as I average at least a gallon or two each day, and during the hottest part of summer at my camp job, sometimes as much as five. And yes, my doctor has approved that. Ice, sliced lemons, fresh water, bring it, baby!) I'm having extra coffee with the sugar free cocoa mentioned above, mixed with coffee. Also having low salt V8 juice mixed with beef bouillon, which is delicious. MIGHT have a diet Pepsi, later. We'll see.
I might have mentioned before that I have studied nutrition since 1983. I will always try to improve my health any way I can if it involves good food and exercise, rather than pills and 'magic formula' this or that. My former sister-in-law tried every single quack product on the market, always trying to be thinner. I will never do that. But this...well, adding these principles to my plan, I see no harm in.
So away we go. Happy Monday, everyone!
Diet Calendar Entry for 30 October 2017:
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1069 kcal
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Fat: 52.85g | Prot: 46.88g | Carb: 102.50g.
Breakfast: Cream (Half & Half), Swiss Miss Indulgent Collection Dark Chocolate Sensation Cocoa Mix, So Delicious Coconut Milk Creamer - French Vanilla, Coffee. Lunch: Poached Egg, Beef Broth, Bouillon or Consomme, V8 Low Sodium Original 100% Vegetable Juice. Snacks/Other: Blue Diamond Whole Natural Almonds. more...
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