REPORT ON BARLEY CEREAL EFFECTS AND 1200 NET CALORIES MENU

Since I have eaten 7 bowls of barley cereal, some notable things have happened.  My post prandial highs have been clipped.  I have consistently come in at less than 180 after eating my main meals, and that has happened in the first week of daily barley cereal.  This is very impressive.

Today, I am making barley bread.  The goal is to eat three servings a day for three days, then to integrate that bread on a daily basis.  Since it takes awhile to actually cook, and my carb tolerance is still low, I think the first three days need the extra emphasis on bread. The clinical trials were done with three servings the first three days.  But I will keep up the barley cereal.  It makes me full all day long, and I hope the bread does the same thing.

My fasting blood sugar was 5 points less than usual this morning.

Here is the menu for the day:

BREAKFAST:  1/3 cup Tsampa barley cereal, 1/3 cup blueberries, stevia, 2 tbs half and half

LUNCH:  Mission Carb Balance Tortilla, 4 pc Tyson Honey BBQ chicken wings, romaine, raw veggies, 2 dried apricots, 16 Daily Crave Tomato Basil Lentil Chips

DINNER:  1 whole Slim-Fast Protein Drink, 1 cup barley and cheese casserole, salad,

more raw veggies

Fat 69 gm, Carbs 144 gm, Protein 66 gm, Fiber 32 gm

Walking for 30 minutes – minus 150 calories

Net Calories 1226

BARLEY BREAD ACTIVELY CONTROLS BLOOD SUGAR AND METABOLIC RATE

A study on middle aged people who ate 3 servings per day of barley bread produced as much as 25% lower fasting blood glucose.

The study was conducted with healthy middle-aged participants who were asked to eat bread largely made out of barley kernels for three days -- at breakfast, lunch and dinner. Approximately 11-14 hours after their final meal of the day participants were examined for risk indicators of diabetes and cardiovascular disease.

The researchers found that the participants' metabolism improved for up to 14 hours, with additional benefits such as decreases in blood sugar and insulin levels, increases in insulin sensitivity and improved appetite control. The effects arise when the special mixture of dietary fibres in barley kernel reaches the gut, stimulating the increase of good bacteria and the release of important hormones.

"After eating the bread made out of barley kernel, we saw an increase in gut hormones that regulate metabolism and appetite, and an increase in a hormone that helps reduce chronic low-grade inflammation, among the participants. In time this could help prevent The occurrence of both cardiovascular disease and diabetes," says Anne Nilsson.

Thanks to geniuskitchen.com for the following barley bread recipe:

EGYPTIAN BARLEY BREAD

2 ¼ tsp yeast
½ c lukewarm water
2 tbs honey
½ tsp salt
1 egg, beaten
2 tbs shortening
2 cups barley flour

Combine yeast, water, and honey, and let proof 5 minutes.  Add salt, eggs, and shortening.  Stir in flour and blend until dough is workable.  Turn out onto a lightly floured surface and knead for a couple of minutes.

Place in a large greased bowl, turning to coat.  Cover with a towel and let stand in a warm place for 90 minutes.  The dough will rise slightly but will not double.

Turn the dough out onto a lightly floured surface and knead again.  Shape into a round cake about ½” thick. Place on a lightly greased baking sheet.  Cover with a towel and let rest one hour. 

Preheat oven to 425F,  Bake 15 – 20 minutes or until bread is pale brown and sounds hollow when tapped.

Calories in 1/8^th loaf:  190, Fat 5gm, Carbs 32 gm, Protein 5 gm, Fiber 4 gm.

1200 CALORIE DIET WITH BARLEY CEREAL AND EXERCISE

I am noticing the fact that since I started eating the Tsampas barley cereal daily, the 20 units of insulin I take to metabolize 1200 calories is taking my morning fasting blood sugar lower and lower.  That same 20 units I took yesterday on 1200 net calories produced a fasting blood sugar reading of 105 this morning.  It is usually around 150.  So, I will continue to eat the barley cereal every single day.  It has produced results in insulin sensitivity that the 800 calorie diet could not touch, at least in terms of my fasting blood sugar.

Previous Swedish research on barley revealed that the cereal's fiber generates an increase of the gut bacteria Prevotella copri, which directly help to regulate blood sugar levels and give an assist in decreasing unhealthy gut bacteria.

Also, since I am walking for 45 minutes today, I have loosened up on the fat and carb amounts to cover the exercise.

So, here is my 1200 net calories for today:

BREAKFAST:  1/3 cup Tsampas Barley Cereal, 1/3 cup blueberries, stevia, 2 tbs half and half

LUNCH:  1 cup 15-Bean Soup, 1 Mission Carb Balance Tortilla, 1 oz cheddar cheese, 2 dried apricots, raw veggies, 8 Daily Crave Tomato Basil Lentil Chips

DINNER:  1 whole Slim-Fast Protein Shake, 1 Great Value 3 Meat Mini Pizza, salad, one cup Cugino’s French Onion Soup

Fat 64 gm, Carbs 162 gm, Protein 66 gm, Fiber 37 gm,

Minus 45 minutes walking = 243 calories

Net Calories = 1192

SAMPLE NET 1200 CALORIE DIET WITH EXERCISE

I cannot exercise much because I have lymphedema, a swelling of my arm with exercise.  But, I can walk, and walk I do, 30 minutes daily, whether it is indoors or out.  When I do that, I burn 150 calories, so this 1200 calorie diet includes the reduction by 150 calories.

But here are my 1200 net calories for today:

Breakfast:  ½ Slim-Fast Protein Drink, Tsampas Barley Cereal 1/3 cup, 1/3 cup blueberries, stevia, 2 tbs half and half

Lunch: ½ Slim-Fast Protein Drink,  ½ cup Mom’s Tuna Salad,  Mission Carb Balance Tortilla, romaine, Dole peach cup, 16 chips Daily Crave Tomato Lentil Chips

Dinner:  1 whole Slim-Fast Protein Drink, 4 Louisa Toasted Beef Ravioli, 1 cup butternut squash, salad

Fat 62 gm, Carbs 141 gm, Protein 74 gm, Fiber 32 gm

30 minutes walking exercise – 150 calories for someone my size

Net Calories 1187

BARLEY RECIPES

There are a number of good sites that have barley recipes.  Here is a recipe for barley that has no cheese.  Be sure to balance protein and carbs within 10 grams when you eat barley.  I use a Slim-Fast protein drink (20 gm protein in one bottle) to balance protein, or use ½ bottle for smaller servings of barley.

BARLEY WITH ONIONS AND MUSHROOMS

Cook 2 sliced onions in 2 tablespoons olive oil until caramelized, 20 to 25 minutes. Saute 3/4 pound sliced cremini mushrooms in 2 tablespoons butter. Cook 1 1/2 cups quick-cooking barley in chicken broth as the label directs, then toss with the mushrooms, onions, some dill and salt.

I think I would serve this delicious barley dish with fish, meat, or chicken, as well as the use of the protein drink.

Here is a link that has more barley recipes:

www.wholegrainscouncil.org/barley/recipes

BARLEY CEREAL IS GREAT FOR DIABETES T2

There is a new barley cereal out that is absolutely delicious and actually made a difference in my blood glucose the first and second time I ate it.  It is called Peak Sherpa Himalayan-Style TSAMPA Barley Cereal.  The kind I got is the kind with cherries, almonds and cranberries in it.  I got it from Amazon.

My report is “absolute ecstasy” and lowered post-prandial glucose by about 10 points that I can see right away.  And it works on the long term by changing the gut biome into the favor of the probiotics and prebiotics that reduce glucose.  I will be eating it every morning.

Here is the way I used this cereal.  I like hot cereal, so I just mixed 1/3 cup barley cereal out of the package with 1/3 cup water.  I nuked it in the microwave for 1 minute.  It makes a very thick cereal that I added stevia to for sweetness, 1/3 cup frozen blueberries and 1/3 cup half and half.  It makes a very rich porridge type breakfast that is absolutely delicious.

The payoff is you are not hungry for hours.  The cereal really sticks to your gut and keeps you full.  My post prandial high was definitely down on the first day.  So this is a daily thing for me until I start taking the Barley Grass capsules on Feb 15^th, to lower my fasting blood sugar by 25% over two months.  I can hardly wait to start that test, but in the meantime, I will be adding barley itself to my diet in as many ways as I can.

 Here are the nutritionals for the cereal, blueberries, and half and half:

Fat 13 gm, Carbs 37 gm, Protein 7 gm, Fiber 5 gm, Total Net Carbs 32 gm, Total Calories 264.

BARLEY AND CHEESE CASSEROLE

In the spirit of finding barley recipes and barley food products, here is the first recipe:  "REALLY GOOD FOOD, BEWARE AROMA!"

BARLEY AND CHEESE CASSEROLE

To cook barley:

Bring 1 cup pearled barley and 2 1/2 cups water or broth to a boil. Reduce heat to a simmer; cook, covered, until tender and most of the liquid has been absorbed, 40 to 50 minutes. Let stand 5 minutes.

I double the amount for the casserole, and freeze what I don't eat.   It works great and this is a family favorite.

Ingredients:

2 cups pearled barley, cooked

2 12 oz cans tomato paste
1 lb extra sharp cheddar cheese 
2 tbs butter
1 chopped onion
3 cloves garlic
parsley to taste
salt and pepper to taste

Cook 2 cups pearled barley in 5 cups water.  Add salt to taste.

Total volume of cooked barley should be about 12 servings of 1 cup.

Chop onion and garlic.  Saute in butter.  Add pepper and salt to taste.  Add to barley, tomato paste, and grated cheese.  Mix all and place in greased casserole dish.  Top with parsley.  Bake at 350F for one hour until crusty cheese bubbles.

 Nutrition is for 1/12 of mixture.  Be sure to add protein in some form to the meal to balance protein and carbs, within 10 gm.

Fat:  13 gm, Carbs 46 gm, Protein 7 gm, Fiber 7 gm, Calories 360

BARLEY AND DIABETES T2

As my research on fasting blood sugar has taken me around the web, I have seen the clinical trials of 1.2 grams barley grass pills daily on fasting blood sugar.  Evidently, it can take fasting blood sugar readings down by 25%.  That would be enough to take my natural fasting blood sugar (no insulin) of 150 down to pre-diabetic levels of 114.  Enough that I can eat, have carbs in the morning, and all that optional stuff.  So, after the end of the Vielight test to see what it can do for my diabetes, I will be adding barley grass, 1.2 grams of the pills from Now Foods daily.  I will be posting to record changes in that fasting blood sugar number.  This will begin Feb. 15th, to give the Vielight its full 3 months to help with insulin resistance, stamina, and blood sugar.

Also, I have learned how barley also takes down glucose responses to meals:  by changing the gut microbes in your body towards the microbes that actually manage glucose.  The little darlings in your gut become more active the more barley you eat.  And they multiply.  And they help control your glucose spikes after meals, not only due to slower emptying of the stomach, but also due to actual substances those microbes put out.  The more barley the better.  So, evidently it is time for me to actively change my gut biome.  I will be adding one barley grass pill in the morning and one in the evening.  I will record my fasting blood sugar from day to day, as well as my new research.  I will also be adding barley recipes and barley food products as I go along.

UPDATE: 800 CAL DIET TO PUT DIABETES T2 INTO REMISSION WITH REAL FOOD

Sorry about the interruption, gentle readers.  A holiday guest arrived and it broke on me suddenly that it is useless to diet during the end of year holidays.  But I am proud to say that I actually weigh 2/10ths of a pound less than I did at the (abrupt) end of the diet.  When I weighed this morning, I weighed 147.2.

How did I do it?  The answer is software and 1200 calories consistently, just like I did the 800 calories consistently.  I just lucked out at guessing my maintenance calories.  I do allow exercise calories in the net 1200 calories daily.

I am now using less than 1/2 the insulin I was taking before the 800 calorie diet.  The loss of 25 pounds in those 73 days took me from a "Overweight" Tanita Scale pronouncement, to an actual "NORMAL".  I weigh less now than I did in high school.

I feel the Vielight 810 has contributed to less insulin resistance as well, although I cannot quantify it.  I do know that my endurance has increased (made it all the way to the top of the 1/4 mile hill going up at about 36 degrees without stopping) and I am sleeping much better.  I will use this from now on, as the help to diabetes can only get better with time.

I am learning about barley grass to reduce fasting blood sugar.  As the diet was not enough to get me off insulin, I will start barley grass capsules.  I will write about what I learn as I learn it.