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IVORY1825's Photo IVORY1825 Posts: 7,672
8/7/14 10:47 P

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As a general rule, women with sugar issues have the hardest time losing weight, so it may just be a slow going, and a week isn't really enough to see change.

However, do make sure that you are counting calories while watching carbs etc., because you can have a nice steady blood sugar, but still intake too many calories for weight loss.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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ALLYCANDOIT's Photo ALLYCANDOIT Posts: 235
8/7/14 6:21 P

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Successin2014---I think it is irresponsible for Doctors to address diet without providing some information on how to eat.

I am losing weight using the method in "The Metabolism Miracle". 19 lbs gone so far!

To the other team members I have a question.

My sister started this way of eating and takes medication for Type 2 diabetes. Her blood sugar is at her lowest in a week of doing the diet. Great improvement but not much movement on the scale. Has anyone experienced any of this with medication for diabetes?

Thanks for any response.

Ally

No matter how slow I go.....
I am lapping EVERYONE on the couch!!!

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BYEPOUNDS's Photo BYEPOUNDS Posts: 5,906
8/2/14 10:33 A

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interesting reading

185 on my fourth anniversary of July 7, 2010
Joined weight watchers on 10/18/10 @ 188.0/after multiple 17 week passes took a break on 2/11/12
Weight Loss in 2011--24 lbs.
01/01/12--162.0
02/08/12--159
Plan to lose 12 lbs in 2012
4/19--157
5/18--150
7/07/12=6th anniversary
2012--lost 12 lbs this year!!!
1/04/13--149 :-)
4/11/13--147
5/28/13--145
9/29/13--138 50 lbs
1/13/14--131.5
Byepounds


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IVORY1825's Photo IVORY1825 Posts: 7,672
5/15/14 1:16 P

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You can get a lot of great ideas from reading this thread and our other sticky threads, so check those out. My simple advice is always to plan meals by thinking first of what protein you are eating, then what veggies/fruits, and finally at the very end, possibly some starch if needed. I'd be glad to analyze your current diet either here or if you spark mail me.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Project Mayhem
www.sparkpeople.com/myspark/g
roups_individual.asp?gid=19990


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SUCCESSN2014's Photo SUCCESSN2014 SparkPoints: (39,203)
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5/14/14 3:00 P

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I was diagnosed with PCOS in 2012 and was basically told "Oh just go on a diabetic diet." I have no idea what that even means! I mean I know what diabetes is (my uncle has it). However, I have no idea what I should be eating, what I should steer clear of, what I should limit, etc. I mean I know obviously high sugary things are out of the question, but other then that I'm completely clueless. Any advice, suggestions, recommendations of books I can read, etc would help greatly.

I have an annual physical with my primary doctor on Monday. I'm hoping she's going to give me a little more input.

Kristina, FL

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Starting Weight (May 18, 2010): 233

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DEEGEE2's Photo DEEGEE2 Posts: 786
5/13/14 2:18 P

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Sugar substitutes - I would love not to want them but since I am starting out I want to figure out which one is better - any thoughts? Which one tastes better? Less aftertaste?

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ZYRAH86 Posts: 5
4/23/14 10:23 P

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I use coconut oil instead f any other types of oil

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READYTOLOOSE5's Photo READYTOLOOSE5 Posts: 83
4/15/14 7:14 P

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Your smart! taking it one step at a time. I would choose sugar as the first step. especially with your insulin resistance.

Edited by: READYTOLOOSE5 at: 4/15/2014 (19:14)
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READYTOLOOSE5's Photo READYTOLOOSE5 Posts: 83
4/14/14 11:05 P

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Stevia in the raw is a great substitute. it's a natural sugar.

Edited by: READYTOLOOSE5 at: 4/15/2014 (19:08)
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IVORY1825's Photo IVORY1825 Posts: 7,672
4/1/14 8:26 P

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I love coconut milk in baking, especially when baking for dairy-free people. I also use coconut oil when I can.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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JAMJENN's Photo JAMJENN SparkPoints: (26)
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3/27/14 8:43 A

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Any thoughts on Coconut Milk?

MARION-S's Photo MARION-S Posts: 683
3/23/14 8:59 A

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HEALTHNUT , I am going to look into that 5%, thanks.

Marion - New Jersey
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MARION-S's Photo MARION-S Posts: 683
3/23/14 8:58 A

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Thank you ladies. I was hoping for something easier but sugar is where I will start. I don't use table sugar but I like my sweets.

Marion - New Jersey
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IVORY1825's Photo IVORY1825 Posts: 7,672
3/22/14 11:24 P

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Definitely start with sugar.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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HEALTHNUT2009's Photo HEALTHNUT2009 Posts: 901
3/21/14 9:02 P

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gosh

anything white
bread
pasta
sugar
flour
any one of those -
was told by dietician on tues nite class
anything less than 5% sugar is okay


It is what is
We are fools to think we got any control over anything
your destiny is already written....


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1CRAZYDOG's Photo 1CRAZYDOG Posts: 49,473
3/21/14 8:08 P

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White sugar

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MARION-S's Photo MARION-S Posts: 683
3/20/14 6:16 A

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If I wanted to eliminate one bad carb at a time from my daily diet what would I start with?



Edited by: MARION-S at: 3/20/2014 (06:17)
Marion - New Jersey
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HEALTHNUT2009's Photo HEALTHNUT2009 Posts: 901
1/29/14 12:28 A

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Momsteder
I am in the same situation
jan 6 told aic was 6.7
Planning every morselmif foodvevery day since
cal 1200
Sugar 30 g
sodium 1200-1500 mg
carb 105 g
protein 105g
fat 40g lost 8 lbs!
mist days I got all numbers right on

No bread pasta butter potatoes no sugar snacks
Only dressing i use lemons or olive oil & balsamic vinegar


Edited by: HEALTHNUT2009 at: 1/29/2014 (00:30)
It is what is
We are fools to think we got any control over anything
your destiny is already written....


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IVORY1825's Photo IVORY1825 Posts: 7,672
1/8/14 9:08 A

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I'm a fan of full fruit/veggie smoothies - especially since you can add peanut butter, or Greek yogurt, or protein powder to help balance and all the fiber remains!

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Project Mayhem
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roups_individual.asp?gid=19990


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SV5008 Posts: 113
1/4/14 5:38 P

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I don't know if juicing for blood sugar is good or bad, but just wanted to give a plug for the nutribullet and whatever is similar to it. It pulverizes everything you put into it so you do eat the whole fruit or veggie. I have put raw beets, apples, carrots, celery, etc. with whatever liquid I enjoy and it makes a great drink. I think in a juicer all the pulp and skin of the fruit is thrown away.

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IVORY1825's Photo IVORY1825 Posts: 7,672
12/20/13 10:02 P

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I suppose it depends on what you are juicing, but as a general rule, folks with blood sugar issues should be eating the whole fruit/vegetable instead of juicing it to maintain the fiber. Mostly, juice is bad for controlling sugar, because it is nothing but the quick sugar versions with no fiber to slow absorption, and I'm against the idea. I'm curious where you heard about juicing for controlling blood sugar?

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Project Mayhem
www.sparkpeople.com/myspark/g
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LUCILLEMARY2's Photo LUCILLEMARY2 SparkPoints: (5,346)
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12/12/13 9:47 P

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I have been told that juicing can help bring blood sugar levels down. Has anyone any information on this.

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MARION-S's Photo MARION-S Posts: 683
11/13/13 4:58 A

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Apples, oranges, and pears are some of the fruits with a low glycemic index and may be a good choice if you need to limit your carbohydrates on a particular day.

Marion - New Jersey
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MYVITAL's Photo MYVITAL SparkPoints: (4,912)
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9/13/13 4:06 P

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This is great news as I have stayed away from popcorn for just about 1.5 years now... :) so happy! I love popcorn!

Do not wait for ideal circumstances, nor the best opportunities; they will never come!

May you always have Love to Share, Health to Spare, And friends that care!

Not sure why the ticker is indicating kg"s...it is in pounds...argh...


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YUGIFOSTER Posts: 179
7/13/13 5:58 P

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8 months into being 'pre-diabetic', I met with a nutritionist who gave me some great info, at least for me:
30-45 carbs per meal---staying on the low side for weight loss
15-30 for snack
Low carb veggies are basically 'free'
I had been eating too few carbs for 6 months which was fine, but not sustainable for me. I can't/don't eat a lot of protein because I use to have an autoimmune disease that affected my kidneys. Everything seems fine for now (I've been in remission for 5 years) but I have to keep protein amts reasonable.
Carbs should be healthy ones. Lots of veggies (not much corn, potatoes, peas which are starchy), brown rice (I eat 1/3 c at a time), legumes/beans (1/3-1/2 c at a time approx), fruit. Real food instead of packaged, prepared as much as possible.
Treats can be had as long as the carbs are calculated and counted.
The 'diabetic plan' here on Sparkpeople works for me tho I usually eat less protein and often less carbs than it allows.

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JSTETSER's Photo JSTETSER SparkPoints: (100,308)
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7/8/13 5:53 A

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Taking supplements to bring lower my glucose levels..
http://www.sparkpeople.com/mypage_public
_journal_individual.asp?blog_id=5413914



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5/29/13 5:44 A

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I'm preparing for success!
http://www.sparkpeople.com/mypage_public
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5/4/13 6:39 A

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One thing that I avoid totally is HFCS-High Frutose Corn Syrup.
http://www.sparkpeople.com/mypage_public
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IVORY1825's Photo IVORY1825 Posts: 7,672
4/5/13 11:18 P

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It's absolutely true that if you can do so, keeping diabetes in check by adjusting your eating habits is the best thing you can do! Not everyone will be able to, depending on lots of factors, so everyone should definitely keep up with your doc and keep an eye on your fasting sugars and A1C. I'm attempting to stave of diabetes through diet and exercise, so I hear you!

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Project Mayhem
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JSTETSER's Photo JSTETSER SparkPoints: (100,308)
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4/5/13 5:35 A

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I had a lot of anxiety because I believed the myths about diabetes.
Here's a little bit of truth from
The Blood Sugar Solution!
http://www.sparkpeople.com/mypage_public
_journal.asp?id=JSTETSER



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MARI-SERV's Photo MARI-SERV SparkPoints: (6,749)
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12/28/12 2:25 P

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The only "low" anything I use in my meal plan is low fat milk and low fat salad dressing (because I am too lazy to make my own emoticon )

I agree you have to learn to make good choices, eating real food.

Edited by: MARI-SERV at: 12/28/2012 (14:25)

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SPARKABELLA13's Photo SPARKABELLA13 SparkPoints: (18,884)
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12/16/12 5:47 A

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Interesting article on the Dreamfields pasta products. I've been using them for quite some time but have been skeptical. I never make deductions in my carbs for fiber.

It's time to start living the life you've imagined.
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IVORY1825's Photo IVORY1825 Posts: 7,672
11/15/12 11:49 P

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I'm a scientist, so I always read the studies, not just the news stories, that way I can evaluate their merit the most effectively. That's always the best option, and what I tell my students to do. I debunk a lot of dumb nutrition headlines with a little science!

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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SUGARSMOM2 SparkPoints: (144,614)
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11/10/12 12:55 P

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if you read many views of the nurtion needs and how foods effect the body . If you wait long enough a report will come out that will say that what ever you thought was the facts will be over turned next week . / confused and confusing facts .

sugarsmom2 donna wva


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IVORY1825's Photo IVORY1825 Posts: 7,672
10/22/12 11:16 P

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Not too shocked. I've never been a fan of low-carb substitutes; I prefer just relearning to eat without the carbs. Tonight, I had some mashed acorn squash with butter: yum!

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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DIXIEDOODLEDEAN's Photo DIXIEDOODLEDEAN Posts: 966
10/16/12 10:43 A

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Just finished reading this...guess you can NOT believe what you read when it comes to foods..like that is news:) I hope it takes so you can read about Dreamland Pasta which has no better effect than if you ate carb full pasta.

www.meandmydiabetes.com/2012/10/13/n
ut
tall-gannon-dreamfield-pasta-low-carR>b-maybe-not-interview-includes-transcript/


type with you later. Junebug


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CYNDI1956's Photo CYNDI1956 Posts: 54
10/11/12 6:01 P

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thank you emoticon

Edited by: CYNDI1956 at: 10/11/2012 (18:02)
easteren time zone mentor on the lake ohio


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IVORY1825's Photo IVORY1825 Posts: 7,672
10/11/12 7:18 A

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Unfortunately, it's not usually easy, because low-GI tends to be a bit different for different people. I suggest checking out some of the current low-GI diets to start with, for example, South Beach or buy the Insulin Resistance Diet book. These are good starting points if you have no idea. I'd read through this thread, because I've dropped a lot of menu ideas here as well!

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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CYNDI1956's Photo CYNDI1956 Posts: 54
10/10/12 8:42 A

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hi im new to all of this and i was wondering what good breakfast lunch dinners would be my doctor suggest this diet insulin resistance or the gi diet he said i have metabolic syndrome i have heart and artery disease already does anyone have a web site that i can go to for like weekly menues easy ones ha im not much of a cook thank you emoticon

easteren time zone mentor on the lake ohio


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IVORY1825's Photo IVORY1825 Posts: 7,672
10/8/12 3:56 P

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Think protein every meal, in fact, that should be your first thought. What's my protein in this dish? Then, add the veggies and then the fats and ONLY then the carbs. If you actually eat a reasonable amount of veggies, potassium shouldn't be a problem, but if you are concerned, go with squashes and small amounts of sweet potato. What do you currently eat?

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Project Mayhem
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roups_individual.asp?gid=19990


Co-Leader of Living Healthy with Insulin Resistance/Low GI Diet
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MOMSTER4DE3's Photo MOMSTER4DE3 SparkPoints: (6,525)
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10/4/12 12:13 A

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Hi all - I was recently dx as pre-diabetic and am working my hardest to control by my nutrition choices. I struggle with getting too many carbs, not enough protein, too much salt, not enough fat/calcium/potassium. I eat a lot of green leafy romaine/arugula/spinach, but it doesn't seem to help my numbers. I use oil/vinegar as a dressing and crunchy veggies. I need to figure out what I can eat to get potassium/protein up and keep the carbs down. Frustrating, but rewarding when I do it right.

Blessings, Denise


IVORY1825's Photo IVORY1825 Posts: 7,672
9/17/12 10:47 P

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Agreed: fat is what you want. Try drizzling olive oil on things, eating full fat cheeses, or adding nuts. That will absolutely up your calories.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Project Mayhem
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Co-Leader of Living Healthy with Insulin Resistance/Low GI Diet
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RHOADAN's Photo RHOADAN Posts: 287
9/17/12 1:48 A

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Have you tried adding fat with or without protein while keeping your net carb level the same?

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9/12/12 4:57 P

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I have a good diet going now. I've lost all the weight that I need to lose. I feel good. My problem is that I am still losing inches. I'm down to a size 4, and my clothes are once again baggy.
If I eat more food, my glucose levels go up. I feel stuck. How do I get in more calories and keep my levels down?



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JSTETSER's Photo JSTETSER SparkPoints: (100,308)
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9/9/12 7:53 A

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I am looking for a recipe for a whole grain, low sugar cookie. Does anyone have a good one?



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KELLY_NZ's Photo KELLY_NZ Posts: 1,578
8/12/12 8:59 P

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Wow, thank you so much Ivory.. this has given me so much information and insight. I truly cannot thank you enough

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IVORY1825's Photo IVORY1825 Posts: 7,672
8/11/12 10:34 A

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You are asking the most complex question in diabetic nutrition!

Okay, let's start easy with calories: Use Sparkpeople's calculations to determine how many calories you should be eating to lose the weight you want. That's item 1.

Item 2 is carbs and fiber. Carbs varies among people, some can handle as low as 20-50g, some can go as high as 150g, my suggestion is to start trying to keep your carbs around 100g, and drop back from there a bit. Stop if you feel really bad: tired, dizzy, etc. Make sure your fiber is still high 25-35g, and plan to get that from vegetables like green, broccoli, cauliflower, etc.

Item 3: protein, you need to have at least half as much protein as you have carbs, so for 100g carbs, at least 50g protein, more is always okay.

Item 4: fat, not that big a deal. You will probably go over Sparkpeople's recommended values, ignore that. If your carbs are low, fat won't hurt you. Do choose a variety of types including both animal and plant fats.

Item 5: sodium, the least concerning issue for a new diabetic unless your blood pressure is also sky high. Eat real, non-processed food as much as possible and it won't even be a problem, but you can follow sparkpeople's guide on this.

Really, right now, DON'T STRESS about the numbers. Try to eat less starchy/sugary things and more protein, and make small changes first. Never eat a carb without a protein/fat with it.

Got any other specific questions, feel free to post a new post, post here, or sparkmail me!

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KELLY_NZ's Photo KELLY_NZ Posts: 1,578
8/11/12 1:49 A

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Hi.

Yesterday my doctor gave me the bad news that I now have developed Type 2 diabetes. I sat in shock, so missed a lot of what she was telling me.

I have already been for a 20 minute walk today, as well as taking the metformin I have been prescribed.

But I am almost tearing my hair out now as I try to work out my Nutrition goals and daily allowances. So many sites say so many different amounts to eat in a day.

*sighs and worried*

Can anyone tell me how many Carbs, Fibre, Protein, Sodium, Fats, Calories I should be having per day please?
I'm so worried, as I really want to do this right and not spiral downwards

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From a favourite film: "...what if you could go back in time, and take all those hours of pain and darkness and replace them with something better?"


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IVORY1825's Photo IVORY1825 Posts: 7,672
8/6/12 9:57 P

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The nice thing about popped corn is that you get a lot more bulk for a lot less calories, and less carbs. Corn is dense, popped corn is light. It is still a high carb food, so don't eat too much, and be sure to pair it with something high protein, add some cheese, or just eat cheese or nuts or something else on the side.

1 cup air popped popcorn is 6-7g carbs, use that in the balance with protein/fat

Edited by: IVORY1825 at: 8/6/2012 (21:58)
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JANIS-IRENE's Photo JANIS-IRENE Posts: 266
8/6/12 8:31 P

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I was wondering if there was any difference between regular corn and popped corn as far as the glycemic index goes. I generally don't eat the regular corn because of GI value, but I was wondering about the popped version as I love it for a snack. Any thoughts? Thanks. emoticon



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IVORY1825's Photo IVORY1825 Posts: 7,672
7/19/12 9:13 A

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Thanks so much for moving this here Angel! Now I can take the time to put some good answers up:

Calories and Macronutrients (carbs, fats, proteins)

Calories: this is the the easy one, because as you were advised before, sparkpeople will calculate that for you! Staying in the right calorie range is important and key in losing weight.

Macronutrients: here's where it gets complicated. Everyone on this team typically eats in the lower carb range, meaning less than 150 grams of carbs a day. However, we all range as to how many work for us. I float on the higher end, probably around 100g a day, although I eat very few grains most of the time. Others do better lower. You can start midrange, around 50g and see how you feel and see how you lose weight. If you feel terrible, you can increase slightly, if you feel fine and aren't losing, you can decrease.

Protein: there are a lot of ideas on this, many of them related to lean body mass. However, based on my reading, chatting with some very smart people, and personal experience, you don't need to go too high in protein. For us, the most important thing is to balance your protein and carbs in a 1:2 protein:carb ratio (or higher). So, if you eat 100g of carbs, you want a minimum of 50g of protein, and probably higher, however, don't stress over the numbers as long as you eat protein with every carb.

You mention starches and fruits, and yes, these are fine for most people in limited quantities. I eat carrots and corn in meals often, although rarely potatoes anymore. I also love fruit, but I try to stick to the higher-fiber, lower fructose ones such as berries and citrus, with only the occasional apple or peach, and bananas only when I run. For both of these, be sure to eat your carb with protein as I will describe further below. I suggest things like fruit and cheese.

Fat: this eats up the most calories, which is why people try to limit it, but for low-carbers, fat is fine. It is most destructive when you pair it with carbs (insulin in the body causes storage of fat in the bad way). However, you should eat a mix of fat sources, both plant and animal to get all the essentials, and make sure you are getting omega-3's from fish or flax or a supplement.

You mention fasting, and I happen to practice intermittent fasting on a semi-regular basis, and it can be used effectively if it works for you. I like to fast between 24 and 40 hours a week covering 1-3 days. Like, this morning, I didn't eat after about 9pm last night and won't eat today until about noon, so that's 15 hours right there. Sometimes, I spend a day where I don't eat until dinner, which is about 19-20 hours, and I can do that for up to 2 days a week. Sometimes I'll do 3 or so half days like today. The rules with fasting are: don't eat differently before or after a fast, don't fast if you are in a stressful situation or it will cause you distress, and always break a fast if you feel truly sick or out of sorts.

I can give you some ideas of what I eat. Lately, I eat a salad for breakfast with veggies, a hard-boiled egg, flax seeds, beets, bacon, and homemade hot bacon dressing. Sometimes I have eggs scrambled with veggies and bacon. I also have a side of either berries or grapefruit.

For dinner, I typically have things that are meat and vegetables. I'll cook up ground beef in crushed tomatoes with chopped broccoli, cauliflower, and zucchini. I'll have chicken and vegetables in various sauces. I like keilbasa with sauerkraut or with tomatoes, peppers, and onions. I make a lot of chili and stir fry. You can sub your favorite meat-substitute in there. I also suggest lentils and quinoa, but not in too high or amounts. If you eat eggs, those are great for you! For lunch, I often have dinner leftovers. For snacks: greek yogurt and fruit, cheese and fruit, rolled cold cuts, fruit and nut butter, veggies and sour cream or cream cheese dip, veggies and hummus.

I'm not gonna lie, it's hard to be a lower-carb vegetarian, you have to watch things more carefully, and be sure to spend your carbs on things that give you proteins like beans and lentils, quinoa and amaranth, nuts, etc. Take care with soy, it can cause trouble in some women in high amounts. Cheese and eggs will be necessary to get the protein you need, but you will need to watch portions and calories.

One meal a week for higher carb and sweeter foods is fine, just don't make it a gigantic meal! You should allow yourself something fun once in a while.

If you are hungry that often, you probably aren't eating enough protein and fat with your meals. Those are the things that make you feel full for longer. Look at your meals and be sure your protein and carbs are balanced, and then maybe add some fats. Also, include more low-density foods like salads and cruciferous veggies like broccoli that fill you up with fewer calories.

GI and GL work together, because GI tells you which food are best, and GL tells you how much of the food to eat. However, I find the direct balance of grams of carbs and proteins is actually easier than either of these. The biggest problem with both of these is that mixing foods changes the glycemic index and load, so you have to consider the whole meal, not just the components. They are both good guides, but keeping in mind having protein and fat with every meal works pretty well.

Also, I'm gluten-free, so if you end up in that boat, I can help you out there!

Finally, if you want to me analyze your specific diet, you can either post here or sparkmail me privately, and I'd be glad to make suggestions and improvements.

No day but today ...
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"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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roups_individual.asp?gid=19990


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ANGEL-23 Posts: 9
7/18/12 12:48 P

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I posted this under the wrong Forum and topic (again), I am sorry about this. I will try and get the hang of this.

I registered with this forum a week ago, and only in the last few days have I had the chance to come back here and browse for a few hours (one topic lead to another, and so on...), anyway, I have a few questions to get me on the road:

- Counting Calories, Carbs and Proteins
I have to admit, my mind has become so muddled from the various diets that have come on the market in the past few years, each with their own way of counting your intake, I would like to wipe the slate clean and start afresh with a new mind on this matter.
(Not that I've tried each or most diets. I did try a vegetarian low-carb diet, and on-and-off alternate fasting.)
Could someone explain to me how I know the right amount of each I need to consume in order to lose weight?
Or share with me the ideal balance for carbs and proteins? And where do fibres figure in all this counting? Someone said 30-50 carbs and 100 plus of protein in a day, and that fat doesn't matter. Is this right? Sounds an awful of protein, esp for a vegetarian, and surely good fats matter and are essential in the fight against fat?
How do I know I have enough calories in a day’s meal (don’t really want to be bogged down too much having to work this out all the time).
Also, being a vegetarian, I struggle to get enough protein in my diet, considering I do not like to large amounts of food, whilst struggling to get enough fruit and veg, and the rest, into my daily diet.
I am struggling to get up to my cal requirements each day without going over fats and balancing it all out. My cals range between 1450 and 1730 per day.
I'm 5ft, need to lose just a little over 20lbs to get to 7 1/2st. I did alternate fasting, which actually worked for me (I lost on average 1 1/2lbs per week, which was fine by me, then I relaxed a little and put half the lost weight back on again. I am trying again, but struggling this time.
In fact, I would like to combine these two, if that is possible.

- Starches
I love carrots (not cooked), potatoes and sweetcorn. I do not want to eliminate these items and would be happy to restrict if that's ok?

- Fruit
Where do fruit (due to fructose) fit in?

- I do not buy low-fat, low-sugar, low-salt, low-cal items, as ingredients reduced/restricted have usually been replaced with other less healthy counterparts, usually sugar in various forms, to keep them palatable.

- Example of a day's meal
I would love some examples for breakfast, snacks, lunches and dinners to get me started, while I start to browse the Nutrition section.
I do not want to use the excuse that I need to go through Nutrition section BEFORE starting on a new way of life. I want a few pointers to get me started WHILST learning more.

- My weakness
My weak point are pastries, pizza and cheese! I love them. I try to restrict them, by having a piece once a fortnight, except for the cheese, which I have a little more frequent. Is that still ok?

- Health issues
I am currently in the middle of finding out if I suffer from IBS (Irritable Bowel Syndrome) or coeliac disease or another condition.


I feel like I am new to eating trying to figure all this out. I know once I do it will become matter of routine, at least I hope it will.

My problem is implementing all this. I feel like I'm always eating, and always watching the clock for when 2hours have passed so I can eat again. So obviously, I'm not doing something right

I usually tend to live by the 80/20 rule, which means for six days a week I try to eat healthy, and for one meal a week, I relaxed the rules a little, and have a little “naughty” or “bad” food.


PS I am a vegetarian, and almost a non-cook, so basic, simple and quick meal ideas (office) would be welcome.


There is a lot of talk of GI (glycemic index) diet here, but not much on GL (glycemic load) diet, which is meant to be an improved as well as easier to follow diet. I wonder if this is not as well known in US as it is in UK.


I am sorry that I am burdening you with all this, but as I am trying to start from scratch I am trying to cover basics as much as possible.

Hope any of this made sense.


RENIESSPARKIN's Photo RENIESSPARKIN Posts: 8,723
6/10/12 10:04 P

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Yes, I learned it from someone very, very wise.

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Renie

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IVORY1825's Photo IVORY1825 Posts: 7,672
6/10/12 3:17 P

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I do see it! Excellent advice! emoticon

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~Melissa/Ivory

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RENIESSPARKIN's Photo RENIESSPARKIN Posts: 8,723
6/10/12 1:58 P

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Thanks, Melissa, even I can understand that. You've been a Godsend. Quite by coincidence, did you see my Huddle remark? :D

Renie

Edited by: RENIESSPARKIN at: 6/10/2012 (13:59)
Irene
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Good food, good sleep, good friends creates a Spark for Life!

Let's all have fun and encourage others while getting healthy!!


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IVORY1825's Photo IVORY1825 Posts: 7,672
5/28/12 11:23 A

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The best advice I can give everyone here, but it absolutely goes for PCOS: think protein, then veggies/fruits. That's the best way to plan every meal.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Project Mayhem
www.sparkpeople.com/myspark/g
roups_individual.asp?gid=19990


Co-Leader of Living Healthy with Insulin Resistance/Low GI Diet
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RBLACKWOOD21's Photo RBLACKWOOD21 SparkPoints: (35,619)
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5/27/12 10:56 P

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Hi All,

I'm new to this group. Any tips or pointers for persons, like myself, with PCOS when it comes to diet?

Ronalda

One day at a time........one small change at a time to amount to big results ^_^

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RENIESSPARKIN's Photo RENIESSPARKIN Posts: 8,723
5/26/12 12:27 A

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Lynn: I love the outfit you have on. It's very flattering. Glad the Atkins is working for you. My weight is going nowhere fast. emoticon Sigh.

Renie

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Beauty is in the IQ of the beholder.

Good food, good sleep, good friends creates a Spark for Life!

Let's all have fun and encourage others while getting healthy!!


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LYNN_IN_ONTARIO's Photo LYNN_IN_ONTARIO Posts: 111
5/24/12 4:43 P

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I started the Atkins controlled carb diet on the weekend and thus far I have lost 7 lbs! It's so motivating to see the scales change significantly right away. I am feeling positive. I have had no cravings nor have I felt hungry so far. I have spent years counting calories and tracking my food with very slow, sporadic weight loss. My doctor and other health professionals kept saying, eat more fruits and veggies. When I did I never lost weight; I usually maintained. Maybe low carbs are what I needed all along. emoticon

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RENIESSPARKIN's Photo RENIESSPARKIN Posts: 8,723
5/21/12 11:08 P

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Oh, thanks. Beans are okay, but not my favorite. I love, love, love yogurt. I had a hard boiled egg tonight. The dip sounds great too.

Thank you,
Renie

Irene
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Beauty is in the IQ of the beholder.

Good food, good sleep, good friends creates a Spark for Life!

Let's all have fun and encourage others while getting healthy!!


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IVORY1825's Photo IVORY1825 Posts: 7,672
5/21/12 3:41 P

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Renie: I actually don't use beans right now at all as I'm trying to kick back my starches and grains. For high protein, I eat meat, fish, and dairy. I'm fond of Greek style yogurt, I've been making a veggie dip with avocado, cream cheese, and smoked salmon. I like hard boiled eggs and local hard cheeses.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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www.sparkpeople.com/myspark/g
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Co-Leader of Living Healthy with Insulin Resistance/Low GI Diet
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RENIESSPARKIN's Photo RENIESSPARKIN Posts: 8,723
5/21/12 1:09 A

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Thank you so much for your great suggestions. Do you use a lot of beans and other high protein foods?

Irene
Co-Leader~I_Need_Sleep

Beauty is in the IQ of the beholder.

Good food, good sleep, good friends creates a Spark for Life!

Let's all have fun and encourage others while getting healthy!!


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DIXIEDOODLEDEAN's Photo DIXIEDOODLEDEAN Posts: 966
5/20/12 8:40 A

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I was gone for awhile....

Cauliflower/mock potato soup: Now that it is getting warmer we will stop using so many soups at night.

Everything in potato soup is good for low carb eating except the carrots and potatoes. I simply break up a head of cauliflower instead of potatoes, use homemade chicken stock, cream, onions, bacon, fennel, celery...use bacon grease to soften onions, fennel, celery. Salt/pepper. I don't use thickener for the broth..we like it just fine as is. I ususally put some cheese on top.



type with you later. Junebug


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IVORY1825's Photo IVORY1825 Posts: 7,672
5/19/12 10:40 P

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Smaller meals is usually a good option. One of the best things about them is that you are eating every 3 hours or so, and if you think you feel hungry, you know you'll be eating again soon. Also, if you don't feel satisfied, you might increase healthy fats because they are good for feeling satiated.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Project Mayhem
www.sparkpeople.com/myspark/g
roups_individual.asp?gid=19990


Co-Leader of Living Healthy with Insulin Resistance/Low GI Diet
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RENIESSPARKIN's Photo RENIESSPARKIN Posts: 8,723
5/19/12 6:45 P

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Melissa: You are wonderful and I, for one, am so grateful for all your suggestions and help.

Because of diabetic neuropathy in my belly, my food doesn't digest fast enough. Should I make smaller and smaller meals, but still 5-6 a day? I just don't feel satisfied. (Poor baby that I am) emoticon / emoticon

My blood sugar is always out of whack lately.

emoticon emoticon
Renie

Irene
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Beauty is in the IQ of the beholder.

Good food, good sleep, good friends creates a Spark for Life!

Let's all have fun and encourage others while getting healthy!!


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IVORY1825's Photo IVORY1825 Posts: 7,672
5/18/12 10:54 A

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peas are starchy, but like any starchy vegetable, if you have just one serving with an otherwise protein and fiber filled dinner, you'll be fine!

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Project Mayhem
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roups_individual.asp?gid=19990


Co-Leader of Living Healthy with Insulin Resistance/Low GI Diet
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SUGARSMOM2 SparkPoints: (144,614)
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5/18/12 10:19 A

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have lately been wanting pea . young peas . what are the going to do to the insulin and sugars ?

sugarsmom2 donna wva


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RENIESSPARKIN's Photo RENIESSPARKIN Posts: 8,723
5/7/12 9:33 P

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I've never heard of Montrel Steak Season. I don't know why it wouldn't be good on the Salmon. Now, what makes potato soup into Calif soup? We need some recipes here, folks.

Renie

Irene
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Beauty is in the IQ of the beholder.

Good food, good sleep, good friends creates a Spark for Life!

Let's all have fun and encourage others while getting healthy!!


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DIXIEDOODLEDEAN's Photo DIXIEDOODLEDEAN Posts: 966
5/7/12 8:05 P

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I was told to soak white potatoes made them safe for low carb. but truth is it removes some sugar..carbs remain. I decided to make potato/calif soup so I'll watch portions for sure.

I love heating a pan in over with coconut oil and butter, and when pan is hot searing a salmon steak in it. I use montrel steak season on it.

type with you later. Junebug


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RENIESSPARKIN's Photo RENIESSPARKIN Posts: 8,723
5/7/12 1:59 P

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Dixie: I made some oatmeal cranberry cookies the other day and used coconut oil (have gotten butter yet) and Oh, my, they are good. It's a good thing I had company.

Okay, so what does soaking the potatoes DO to them that makes them more desirable?? Take the starch out of them?

I still have problems getting the protein, even with the beans, nuts, Lactaid milk, etc. Sorry, I just can't past the feel of ___ on my tongue. Looks like my brain is taking a vacation today too.

Thanks,
Renie

Edited by: RENIESSPARKIN at: 5/7/2012 (14:01)
Irene
Co-Leader~I_Need_Sleep

Beauty is in the IQ of the beholder.

Good food, good sleep, good friends creates a Spark for Life!

Let's all have fun and encourage others while getting healthy!!


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DIXIEDOODLEDEAN's Photo DIXIEDOODLEDEAN Posts: 966
5/7/12 7:20 A

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Thanks for the response. He and his wife "freaked" out when they found out I was on low carb. Acted like I would die any minute. The soaking of potatoes was to encourage me to eat them..
I've got 3 potatoes soaking in refg. right now for potato soup...DH will love the whole batch. I allow tablespoon of sweet potato once in a great while so I'll steer clear...

type with you later. Junebug


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