I am very proud to bring you a very interesting webisode site for the Medical Renaissance Series, with Dr. Norm Shealy, Dr. Carolyn Myss, and other wonderful teachers to help us heal.
http://www.medicalrenaissanceseries.com
This is dedicated to my husband, and all others who have contributed to my health.
Wednesday, September 3, 2008
Tuesday, September 2, 2008
WHY THE DIET WORKS
A lot of you have asked why this diet works so well to quell hunger, gain muscle, and manage blood glucose. Let's take a look at it from the perspective of your body.
1. Just in time food. Never eat more than 250 calories at a time for a female, 300 calories for a male, UNLESS YOU ARE EXERCISING. Add a protein bar previous to exercise for each half hour of real exercise. This keeps the insulin load that you are asking your pancreas to provide in the low range, and the protein bar makes before exercise makes sure your body has the fuel it needs for the exercise, so it won't tear down muscle. Grazing is the best way to control blood sugar.
2. Equal grams of protein and carbs. This controls blood sugar all on its own. The body asks for insulin when there are carbs, but protein slows the carbs down, making the need for insulin much smaller. Never eat carbs by themselves, always have equal grams of protein along with your low-glycemic carbs.
3. Whey protein builds muscle and provides the amino acid building blocks to put you in a good mood - by making serotonin. So, by making about half your protein as whey protein, you are increasing your calorie burning ability by building muscle. Whey protein also alkalinizes the body, something other proteins do not do, and the acid/alkaline balance helps heal insulin resistance if you are more on the alkaline side of things.
4. You are very, very full because of adequate protein. Protein is a more effective appetite suppressant than any pill or potion. It also takes about 40% of the calories in protein to digest the protein, so when you make a higher percentage of your diet as protein, you are effectively reducing the number of calories.
5. The supplements, which work very well to reduce insulin resistance, can now work on a diet that has fewer calories yet provides all the nutrition you need. Don't skimp on supplements and good food, they are your way to avoid the high medical bills of end stage diabetes.
I have helped over 600 people lose weight successfully and have helped diabetics learn to manage their blood glucose with diet, exercise, supplements, and medications only as necessary. Most people are really surprised at how much better they feel as their fat mass goes down and their muscle mass goes up, as measured by a body composition scale. If you follow the diet recommended at the left side of this blog, that is what will happen to you, as well.
There is no hunger, or very little hunger, as you lose fat, not muscle! You feel so much better, from DAY 2, that you will never want to eat any other way. Just learn to hit your targets for fat, protein, and carbs. Download the log sheet, and start your daily log. Learn to get more protein, keep it low fat, and balance protein and carbs. You can do it!
1. Just in time food. Never eat more than 250 calories at a time for a female, 300 calories for a male, UNLESS YOU ARE EXERCISING. Add a protein bar previous to exercise for each half hour of real exercise. This keeps the insulin load that you are asking your pancreas to provide in the low range, and the protein bar makes before exercise makes sure your body has the fuel it needs for the exercise, so it won't tear down muscle. Grazing is the best way to control blood sugar.
2. Equal grams of protein and carbs. This controls blood sugar all on its own. The body asks for insulin when there are carbs, but protein slows the carbs down, making the need for insulin much smaller. Never eat carbs by themselves, always have equal grams of protein along with your low-glycemic carbs.
3. Whey protein builds muscle and provides the amino acid building blocks to put you in a good mood - by making serotonin. So, by making about half your protein as whey protein, you are increasing your calorie burning ability by building muscle. Whey protein also alkalinizes the body, something other proteins do not do, and the acid/alkaline balance helps heal insulin resistance if you are more on the alkaline side of things.
4. You are very, very full because of adequate protein. Protein is a more effective appetite suppressant than any pill or potion. It also takes about 40% of the calories in protein to digest the protein, so when you make a higher percentage of your diet as protein, you are effectively reducing the number of calories.
5. The supplements, which work very well to reduce insulin resistance, can now work on a diet that has fewer calories yet provides all the nutrition you need. Don't skimp on supplements and good food, they are your way to avoid the high medical bills of end stage diabetes.
I have helped over 600 people lose weight successfully and have helped diabetics learn to manage their blood glucose with diet, exercise, supplements, and medications only as necessary. Most people are really surprised at how much better they feel as their fat mass goes down and their muscle mass goes up, as measured by a body composition scale. If you follow the diet recommended at the left side of this blog, that is what will happen to you, as well.
There is no hunger, or very little hunger, as you lose fat, not muscle! You feel so much better, from DAY 2, that you will never want to eat any other way. Just learn to hit your targets for fat, protein, and carbs. Download the log sheet, and start your daily log. Learn to get more protein, keep it low fat, and balance protein and carbs. You can do it!
Tuesday, August 26, 2008
FOOD CONSISTENCY LETS YOU JUDGE SUPPLEMENT EFFECTIVENESS
Some of you have asked how I can tell which supplements work effectively to reduce blood sugar. It is easy, really. I just logged all my food and kept my target numbers for fat, protein, and carbs CONSISTENT. For an entire year, I hit my target numbers (for someone my size) of 25gm fat plus 6 gm omega 3's, 100gm carbs and 100gm protein on a daily basis. Against this background, I introduced the supplements listed on the left side of the blog.
The most stunning was alpha lipoic acid. It only took 5 days for me to reduce my need for insulin completely. This is a real miracle, as I only have half a pancreas. What does alpha lipoic acid do? It does the same thing insulin does - it carries glucose across the cell membrane into the mitochondria for "burning." But the only reason I knew how effective the alpha lipoic acid is came from the fact that I held my fat, protein, and carb targets steady. Therefore, when I found that I got a 30-point reduction in post-prandial glucose, I knew it was the alpha lipoic acid.
You, too, can be a scientist! Work with your doctor and learn to hit your fat, protein, and carb targets at left. You will be so pleased with the reduction that happens in blood glucose that comes from hitting those targets, but the real payoff is that you can identify which supplements help.
Of course, it goes without saying that you need to be working with a doctor that approves of the use of supplements for diabetes. If you can't find one, go looking. There are plenty of them out there, and more of them coming on board every day.
Just be strict with yourself, hit your targets, and let the supplements finish the job! It helps to eat 5 times per day and measure 5 times per day, as I did. The glucose meter does not lie!
The most stunning was alpha lipoic acid. It only took 5 days for me to reduce my need for insulin completely. This is a real miracle, as I only have half a pancreas. What does alpha lipoic acid do? It does the same thing insulin does - it carries glucose across the cell membrane into the mitochondria for "burning." But the only reason I knew how effective the alpha lipoic acid is came from the fact that I held my fat, protein, and carb targets steady. Therefore, when I found that I got a 30-point reduction in post-prandial glucose, I knew it was the alpha lipoic acid.
You, too, can be a scientist! Work with your doctor and learn to hit your fat, protein, and carb targets at left. You will be so pleased with the reduction that happens in blood glucose that comes from hitting those targets, but the real payoff is that you can identify which supplements help.
Of course, it goes without saying that you need to be working with a doctor that approves of the use of supplements for diabetes. If you can't find one, go looking. There are plenty of them out there, and more of them coming on board every day.
Just be strict with yourself, hit your targets, and let the supplements finish the job! It helps to eat 5 times per day and measure 5 times per day, as I did. The glucose meter does not lie!
LEMON SOUFFLE PIE
LEMON SOUFFLE PIE
1 low fat graham cracker pie crust
1 pkg Lemon Instant Pudding, sugar free, fat free
12 oz evaporated milk
1 cup dessert topping, sugar free
Mix milk and pudding mix. Pour into crust. Top with sugar free whipped topping. Chill.
Makes 8 servings.
ALWAYS SERVE WITH 20GM PROTEIN. I USE WHEY PROTEIN COCOA.
Fat 9 gm, Carbs 21 gm, Protein 4 gm Calories 184
1 low fat graham cracker pie crust
1 pkg Lemon Instant Pudding, sugar free, fat free
12 oz evaporated milk
1 cup dessert topping, sugar free
Mix milk and pudding mix. Pour into crust. Top with sugar free whipped topping. Chill.
Makes 8 servings.
ALWAYS SERVE WITH 20GM PROTEIN. I USE WHEY PROTEIN COCOA.
Fat 9 gm, Carbs 21 gm, Protein 4 gm Calories 184
Monday, August 18, 2008
REUBEN WRAP
Reuben Wrap
1 each tortilla, Mama Lupe's
2 slices Beef Pastrami, Sara Lee 95% Fat Free
2 tbs Sauerkraut, canned
1 tbs Salad Dressing, Thousand Island Reduced Fat
1 slice Cheese, Swiss
Wrap pastrami, drained sauerkraut, Thousand Island Reduced Fat dressing, and Swiss cheese in a low carb tortilla. Serve with reduced fat potato chips or reduced fat cheezits to balance protein and carbs.
Fat 12.5gm Carbs 12.5gm Protein 20gm Cal 242
1 each tortilla, Mama Lupe's
2 slices Beef Pastrami, Sara Lee 95% Fat Free
2 tbs Sauerkraut, canned
1 tbs Salad Dressing, Thousand Island Reduced Fat
1 slice Cheese, Swiss
Wrap pastrami, drained sauerkraut, Thousand Island Reduced Fat dressing, and Swiss cheese in a low carb tortilla. Serve with reduced fat potato chips or reduced fat cheezits to balance protein and carbs.
Fat 12.5gm Carbs 12.5gm Protein 20gm Cal 242
Sunday, August 10, 2008
WHICH PROTEIN BAR?
As you may have figured out from my history, I am a fan of the phrase "Food composition equals body composition." The ratio of fats to protein to carbs in our food is what determines our muscle to fat ratio. Since it is muscle that burns calories, we want food that builds muscle and loses fat.
Protein bars can fit this description, but you have to look carefully to see what the composition of the protein bar is. The ones that have protein grams roughly equal to carb grams, (within 10 grams) are the ones we want.
There are many so-called protein bars on the market, but only a few have the right food composition to manage blood sugar and build muscle.
The winners are: ZONE bars and BALANCE bars, both available at Walmart. If you are a Shaklee protein bar fan, they work for this formula, too.
Protein bars are a great snack, but if they have too many carbs for the amount of protein in them, they will trigger an insulin spike and make-you-hungry insulin crash just like eating carbs by themselves. So look at those numbers next time you buy a protein bar. Protein should be almost equal to carbs, and it should be low fat, below 6 grams.
Protein bars can fit this description, but you have to look carefully to see what the composition of the protein bar is. The ones that have protein grams roughly equal to carb grams, (within 10 grams) are the ones we want.
There are many so-called protein bars on the market, but only a few have the right food composition to manage blood sugar and build muscle.
The winners are: ZONE bars and BALANCE bars, both available at Walmart. If you are a Shaklee protein bar fan, they work for this formula, too.
Protein bars are a great snack, but if they have too many carbs for the amount of protein in them, they will trigger an insulin spike and make-you-hungry insulin crash just like eating carbs by themselves. So look at those numbers next time you buy a protein bar. Protein should be almost equal to carbs, and it should be low fat, below 6 grams.
Friday, August 8, 2008
TROPICAL SUNRISE SHAKE
Another favorite shake of mine is a shake using the Tropical Sunrise flavor of whey protein from Champion Nutrition.
1/2 cup 2% cottage cheese
1 cup water
1 tbs chia seed
stevia to taste
1/2 scoop Tropical Sunrise whey protein
Blend all ingredients. Add 1 cup ice and blend again. You can add pieces of orange or mandarin orange if desire, just watch how many carbs you put in.
1/2 cup 2% cottage cheese
1 cup water
1 tbs chia seed
stevia to taste
1/2 scoop Tropical Sunrise whey protein
Blend all ingredients. Add 1 cup ice and blend again. You can add pieces of orange or mandarin orange if desire, just watch how many carbs you put in.
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