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MORTICIAADDAMS's Photo MORTICIAADDAMS Posts: 102,251
1/25/17 2:54 P

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I love the sound of your progress!! Very encouraging!

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"
Leader "Low Carb Recipes Plus More"


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1/25/17 11:16 A

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I've only been with the group for a short while. Things couldn't be going better. I need to watch my sugar because I have been having to cut back on my insulin already. I'm feeling pretty good and have found a few things to snack on to keep my hunger satisfied. I will weigh in on March the 6th when I see my doctor again. In three weeks time my highest blood sugar reading has been 100 mg/dl and most are in the 70's or 80's. Thanks for everyone's support. I feel that putting down everything I eat is kind of a pain so I just do it if I'm not quite sure of the carbs that might have been in something I did eat. Feeling good and excited. I'll tell y'all more about me in the future. Have a blessed day and see you all lighter!

MORTICIAADDAMS's Photo MORTICIAADDAMS Posts: 102,251
12/29/16 8:55 A

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I'm not sure what you mean. The diet I am on is high protein, low carb, moderate to high fat diet but many are on other low carb diets. You can do either low carb/high fat or low carb/high protein. A high fat/high carb diet is the standard American diet and is proven unhealthy. This is a low carb or lower carb team. Most of us eat below 150gms of net carbs a day and that allows us to eat a lot of healthy seeds, nuts, veggies, fruits, and for some even dairy, legumes, and occasional grains like quinoa. We also eat meat, eggs, fish, and healthy oils. Low carb diets usually restrict unhealthy carbs like candy, cake, cookies, pie, pastries, pasta, bread, cereal unless they are made low carb.

This is info on my diet -

As a nurse I am often asked about my diet. I will preface that I'm not on a well known diet but my diet has similarities to other diets you may be familiar with. I'm on a High Protein, Low Carb, Moderate to High Fat, Gluten Free Diet for hypoglycemia designed by my former doctor. I feel that most health problems related to diet center around the ingestion of too many carbs, mostly in the form of junk food, fast food, and processed food. I'm not on a really low carb diet though. I have chronic medical conditions but I don't have diabetes and my blood sugars are now stable so I can tolerate more carbs than some people can. Due to my medical problems, I have to watch both calories and carbs.

I like to remind people that as you cut back on carbs your fat and protein will naturally increase and that is expected. Unless you have severe heart disease or renal disease it's not a problem. Contrary to what you have been told, a high fat/high cholesterol diet does not cause heart disease. Heart disease is caused by inflammation. You can have a total high cholesterol level but still also have a high HDL, low triglycerides, and a low risk ratio for heart disease. I'm one of those people and am at the really low end risk for heart disease. What you really need to be concerned about are not your total cholesterol levels but your triglycerides, HDL, ratio, C-Reactive protein, plus your A1c. The way to correct problems with those are to eat less carbs and exercise. Limit calories and lose weight - especially belly fat. That happens with carb reduction. It also helps to increase your omega 3s by eating more fish, get extra vitamin c, drink green tea, and use turmeric. Avoid smoking and alcohol.

There are certain foods that everyone should avoid. Everyone should avoid transfat which comes in the form of hydrogenated and partially hydrogenated oils added to processed foods, baked goods, and certain margarine. Soon it won't be a problem as they are being phased out by the USDA. We also need to reduce our consumption of omega 6 fatty acids which comes from certain oils like soybean and corn oil. In my opinion, olive oil is the best oil to use but some experts also like canola oil and others recommend coconut oil which is saturated but also okay in my opinion. Others say a few nut oils are also okay. We should all avoid nitrites and nitrates which are in some processed, preserved meats and have been linked to cancer. You can still have the foods like ham, sausage, and bacon if they are uncured. Fresh meat is always best. We also need to avoid foods with antibiotics, hormones, preservatives, pesticides, and chemicals. Avoid sugar in all of it's forms, high fructose corn syrup, and foods with concentrated sugar like dried fruit, and fruit juices. Avoid excess sodium/salt - most salt comes from processed foods, like bread, cereal, canned soup, frozen entrees, etc. We should all limit our consumption of high calorie, low nutrient foods like junk food, fast food, and highly processed foods like pasta, bread, muffins, bagels, cereal, pastries, candy, cake, cookies, pie, etc. These things have limited nutritional value. Things like bread are a major source of salt. If you must eat bread choose the one with the least carbs and calories. Don't eat farmed raised fish as it is raised in unsanitary conditions. Avoid excess artificial sweeteners - I'm not concerned about diet drinks occasionally but they should not to be consumed daily as a substitute for water. There are studies that have proven artificial sweeteners cause problems with blood sugar. Avoid foods containing MSG in all of it's forms. Avoid canned food, like tomatoes, that come in tins containing bisphenol-A. No microwave popcorn that contains perfluorooctanoic acid. Low fat and diet foods are not recommended as they usually replace healthy fats with sugar. Avoid smoking, alcohol, and caffeine, and limit your intake of OTC meds too. Personally, I also avoid gluten, wheat, soy which mimics estrogen, and most grains and many of you should as well.

Eating healthy is usually more expensive. A box of macaroni and some cheap hotdogs won't set you back much but you will pay more in the long run for health services. The best foods don't need elaborate labels and have few ingredients. The basis of your diet should be fresh meat, fish, seafood, eggs, healthy fats like olive oil/nuts/seeds, fresh veggies, fresh fruit, high quality dairy, occasional legumes, occasional high quality grains like protein rich quinoa and long cooking brown rice. A little butter, high quality margarine, hard cheese. A lot of water plus decaffeinated tea. Produce is king. My fridge is full of fruits and veggies. I try for at least 4.5 cups of veggies a day and 2-3 servings of fruit. High fiber, low glycemic veggies and fruits are the better choice but I don't believe in culling any fruits or veggies. I don't eat corn or potatoes daily but enjoy them occasionally. I tend to avoid anything though with added sugar like canned fruit, fruit juice, and dried fruit. I don't believe in drinking any calories other than dairy. That includes most smoothies and juicing. They sound healthy but many are often loaded with calories and carbs. Use caution if you consume things like this. My M.D. says that if you want fruit than eat it, don't drink it. I tend to like a lot of variety in veggies and fruits - I eat the colors of the rainbow as it appeals to me. Fats actually help you reap the health benefits of veggies so don't be overly restrictive of them. I don't love greasy food or salty food like a lot of people do though. A small amount of olive oil or butter is enough for me. Serving size is required for me as I can overeat healthy foods and when I do overeat it is 95% of the time on healthy food. When I consume starches, grains, or legumes I stay in the serving size - a half cup a day at most. My preferred protein is fish but I love most seafood. I worry about the mercury so I only allow myself two servings a week. I chiefly have meats like turkey breast, chicken breast, pork tenderloin, round steak, and even occasionally steak but I do eat other fattier meats. Grass fed, organic foods as much as I can afford. At the least I avoid buying the "dirty" dozen. I can have a serving of nuts a day and my doctor encourages that. I can have a serving of real cheese a day too but don't always have it. I love herbs and spices. I usually make my own salad dressing.

Once you give up the unhealthy carbs your blood sugar should stabilize and you won't be having the swings which are caused by your blood sugar spiking and falling from too many carbs at one time. I would like to eat around 150 net carbs a day and can eat really well with that amount but my M.D. wants that amount lower so I aim for around 100 which still gives me lots of options. Space your carbs out during the day. I also do intermittent fasting where I eat in an 8 hour window from 11 A.M till 7 P.M. I measure and weigh all my food and use serving sizes. I use portion control - especially on high carb/high calorie items. I track my food and exercise. I don't eat any carbs without protein.

All of us include things that we feel we must have in order to be happy or our doctors feel we must have - they are sometimes processed foods but they often help us to stay on plan. Most of mine are not highly processed but still fall into the realm of processed. My list would include foods like yogurt, almond milk, mustard, Worcestershire sauce, pickles, etc. I like a couple of commercial salad dressing, occasionally fat free/sugar free pudding or a hard corn tortilla, etc. I have a few foods I use that are highly processed - I like ice cream and try to find reduced calorie/fat, no added sugar kinds for an occasional treat.

This is a sample of my daily menu:

Breakfast - around 10:30 - 11 A.M. I don't eat a lot of carbs for breakfast because it primes me to want to eat all day.
Always - Egg whites - 4-6 depending on how hungry I am. (Dietary cholesterol is no longer limited by the American Dietetic Associations so yolks are okay to eat but I don't like them.)
Bacon - 2 strips uncured, lean, lower sodium. (No different than eating any other meat as long as it doesn't have nitrates, nitrites, tons of salt.)
A clementine or an orange
A glass of unsweetened almond milk. (Some people make their own which is really healthy)
I know some people are desperate to eat cereal and I'm not a fan but if you must then choose steel cut oats.

If I am really hungry I can also have a piece of uncured, lean, gluten-free sausage or homemade sausage I make ahead and freeze or even uncured ham but most days I only need the above. When I eat the extra food I often don't need lunch and will just have an afternoon snack.

Lunch - around 1:30 to 2P.M.
A large salad with mixed greens, lots of raw veggies like broccoli, cauliflower, green pepper, cucumber, red cabbage, green onions, olives, etc, plus 2 more cooked egg whites, and 2-4 ounces of grilled meat, some grated hard cheese, plus chia seeds unless I add those to my yogurt. I have different homemade salad dressings with vinegar and oil as a base, no sugar. More meat if I need it and a small piece of low glycemic fruit if I am not having one later as part of a snack. I drink water or decaffeinated unsweetened tea.

Sometimes I may need an afternoon snack if I'm not hungry and don't eat much.

Supper - 5 P.M.
A generous serving of turkey breast, chicken breast, lean beef, lean pork, veal, fish, seafood, etc. - 4-8 ounces before cooking
Sometimes I a serving of low glycemic veggies with a serving of a starchy veggie, such as beans, peas, sweet potatoes, winter squash, corn, beets, carrots, or rarely a serving of non- glutinous grains like quinoa. Grains are not anything I consider important or even beneficial to eat but some recipes are better with something like this. No more than one starch per meal. Usually not more than one starch a day. Usually I opt for 2 low glycemic veggies though like green beans, cauliflower, asparagus, cabbage, Brussels Sprouts, kohrlabi, rutabaga, turnips, zucchini, etc. cooked with a small amount of butter or olive oil or in homemade chicken stock. Plus a serving of fruit.

I eat a snack every day at 7 P.M. I don't eat after this as I do daily intermittent fasting.

Snacks are -

My M.D. insists on me eating one yogurt every day.
An apple with peanut butter.
Peanut butter stuffed celery
Deviled Egg plus radishes (I have a thing for radishes)
Hard cheese plus radishes
A serving of low sugar dark chocolate with at least 86% cacao with 1/2 serving of peanut butter.
A 1/2 banana and 1/2 serving of peanut butter - my doctor's idea as I have problem with hypokalemia.



Edited by: MORTICIAADDAMS at: 12/29/2016 (08:57)
-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"
Leader "Low Carb Recipes Plus More"


 February SparkPoints: 4,626
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GRANDMA_SANDY48's Photo GRANDMA_SANDY48 Posts: 3,651
12/29/16 6:25 A

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Hi. Thanks. Do you just do low carb?

Edited by: GRANDMA_SANDY48 at: 12/29/2016 (06:26)
Sandy
I can do all things through him who strengthens me. Philippians 4:13

Blog for current trip we are on in Thailand
sangipanni48.wordpress.com/

My blog in Thailand for our holiday is
sangipanni.aussieblogs.com.au
Leader Weight Watchers and Spark together www.sparkpeople.com/myspark/g
roups_individual.asp

Co-leader Sparkling in Oz
http://www.sparkpeople.com/myspark/g
roups_individual.a


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MORTICIAADDAMS's Photo MORTICIAADDAMS Posts: 102,251
12/17/16 3:54 P

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The first thing you have to do is choose a plan. There are a lot of low carb plans. Since you also want to do high fat that will limit you some. You need to google low carb, high fat plans on the internet and look at the food lists - what you are allowed to eat and not allowed to eat. That often helps people to decide what plan is right for them.

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"
Leader "Low Carb Recipes Plus More"


 February SparkPoints: 4,626
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GRANDMA_SANDY48's Photo GRANDMA_SANDY48 Posts: 3,651
12/17/16 2:53 A

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Thanks. I have thought about low carb high fat but not really sure. Any help would be appreciated. emoticon

Sandy
I can do all things through him who strengthens me. Philippians 4:13

Blog for current trip we are on in Thailand
sangipanni48.wordpress.com/

My blog in Thailand for our holiday is
sangipanni.aussieblogs.com.au
Leader Weight Watchers and Spark together www.sparkpeople.com/myspark/g
roups_individual.asp

Co-leader Sparkling in Oz
http://www.sparkpeople.com/myspark/g
roups_individual.a


 current weight: 231.0 
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BECCABOO127's Photo BECCABOO127 Posts: 18,279
12/15/16 9:54 P

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emoticon We are glad you are here!

If the mind mends, the body will follow.

Gluten free is working for me!

"If we did all the things we are capable of, we would literally astound ourselves." Thomas Edison


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MORTICIAADDAMS's Photo MORTICIAADDAMS Posts: 102,251
12/15/16 9:08 P

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Welcome to the team!! Have you chosen a low carb plan yet?

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

Co-Leader "Smart Carbing"
Leader "Low Carb For Dummies"
Co-Leader "South Beach Diet"
Leader "Low Carb Recipes Plus More"


 February SparkPoints: 4,626
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GRANDMA_SANDY48's Photo GRANDMA_SANDY48 Posts: 3,651
12/15/16 8:50 P

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Hello. I want to start low carb and hi fat. I would love information and help. Cheers from Sandra in Australia.

Sandy
I can do all things through him who strengthens me. Philippians 4:13

Blog for current trip we are on in Thailand
sangipanni48.wordpress.com/

My blog in Thailand for our holiday is
sangipanni.aussieblogs.com.au
Leader Weight Watchers and Spark together www.sparkpeople.com/myspark/g
roups_individual.asp

Co-leader Sparkling in Oz
http://www.sparkpeople.com/myspark/g
roups_individual.a


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