There are fats in meats, nuts, eggs, avocados. You can use things like cheese, cream cheese, heavy whipping cream, coconut oils, butter etc. Natural fats in anything. Fat will keep you full and take away all your cravings for carbohydrates. Out of the 3 nutrients, (Fats, carbs and proteins) only fats and proteins are essential for the body. Carbohydrates are not needed for fuel as your body can use fats for fuel and will, if you keep your Carb levels low enough. Many of us stay at 20 or below in Net carbs to keep our bodies in a fat burning state. The carbs you do consume should come from non- starchy vegetables that contain lots of fiber to help you with bathroom task. Eat leafy green veggies daily.
RX for health
Monday, February 29, 2016
Sunday, February 28, 2016
NANCY K
This is a great post written by Nancy Kasperek, Type 2 Diabetes Weight loss Support Group
For those here trying to lose weight, and who isn't? If your dietician or doctor recommended 30-45 grams of carbohydrates per meal and 10-20 grams for 1-2 snacks daily you will never lose weight. Those recommendations come from the ADA, who has no desire for you to have steady bs in a normal range of 70-99. Why? Because their primary sources of funding come from big pharmaceutical companies. So why bite the hand that feeds you? Companies such as General Mills, Post, etc. do nothing as well. They have influenced every sector of the government, and those bodies which determine the food pyramid and what food types should have the greatest emphasis based on research that THEY have paid for. Your doctors get no education in nutrition during their training. PA's, nurses, and dieticians get education based upon the ADA recommendations period. But as a T2D you have insulin resistance. How you acquired insulin resistance is of no matter, it's the fact that you have insulin resistance. Exposing your body to too may carbohydrates will gradually increase your insulin resistance, prohibit you from losing weight, and increase the likelihood that your medication doses will have to be increased over time, and add additional medications to try and control your bs levels. Those many carbohydrates are stressing your pancreas as well, and eventually with a lot of stress it will begin to fail. Complex carbohydrates, such as grains and cereals, can cause your bs spike to be prolonged as much as 6 hours. So if you claim that they don't spike you, do you test every hour past the 2 hour mark to ensure that? So what is a T2D to do? Smile when you get counseling that says to have that many carbohydrates daily and significantly lower your carbohydrate intake to much less than 50 grams total per day, and even lower if you possibly can. But to lose weight you must also add another component that many of us don't want to hear, or talk about-exercise. Exercise is important for many reasons. 1. It will temporarily lower your insulin resistance and make your circulating bs more available for the muscles to use, until those stores in the liver are depleted. At that point if you have increased your good fat consumption your body will begin to utilize those for energy. 2. It increases your heart rate, which helps with your overall cardiovascular health. 3. It will help you build muscle and burn some of your extra fat. 4. First you will notice a body shape change, and a change in your measurements long BEFORE you will see a change in your weight. But exercise and lowering your carbohydrate intake will not be enough if you allow spikes above 140, or 20 points higher than your premeal levels at 2 hours. So essentially you have two choices: follow the ADA woe because you choose to consume the carbohydrates that insulin resistance will make you crave. Thus increasing the likelihood of more meds, and all the complications of diabetes. 2. Choose a much lower carbohydrate way of life. thus stabilizing and normalizing your bs, slowing the rate of any complications to a snail's pace. Having a healthier body, plenty of energy, losing weight, and normalizing your lab results. It's your personal choice. But honestly, I for one, choose number 2 for the entire family and myself. I am losing weight, I have plenty of very wonderful tasting foods to choose from. I have expanded the palate of the entire family into new foods that they woud have never tried before this. We are making better choices in foods, as well as exercising together, which for me increases family bonding and quality time together.
For those here trying to lose weight, and who isn't? If your dietician or doctor recommended 30-45 grams of carbohydrates per meal and 10-20 grams for 1-2 snacks daily you will never lose weight. Those recommendations come from the ADA, who has no desire for you to have steady bs in a normal range of 70-99. Why? Because their primary sources of funding come from big pharmaceutical companies. So why bite the hand that feeds you? Companies such as General Mills, Post, etc. do nothing as well. They have influenced every sector of the government, and those bodies which determine the food pyramid and what food types should have the greatest emphasis based on research that THEY have paid for. Your doctors get no education in nutrition during their training. PA's, nurses, and dieticians get education based upon the ADA recommendations period. But as a T2D you have insulin resistance. How you acquired insulin resistance is of no matter, it's the fact that you have insulin resistance. Exposing your body to too may carbohydrates will gradually increase your insulin resistance, prohibit you from losing weight, and increase the likelihood that your medication doses will have to be increased over time, and add additional medications to try and control your bs levels. Those many carbohydrates are stressing your pancreas as well, and eventually with a lot of stress it will begin to fail. Complex carbohydrates, such as grains and cereals, can cause your bs spike to be prolonged as much as 6 hours. So if you claim that they don't spike you, do you test every hour past the 2 hour mark to ensure that? So what is a T2D to do? Smile when you get counseling that says to have that many carbohydrates daily and significantly lower your carbohydrate intake to much less than 50 grams total per day, and even lower if you possibly can. But to lose weight you must also add another component that many of us don't want to hear, or talk about-exercise. Exercise is important for many reasons. 1. It will temporarily lower your insulin resistance and make your circulating bs more available for the muscles to use, until those stores in the liver are depleted. At that point if you have increased your good fat consumption your body will begin to utilize those for energy. 2. It increases your heart rate, which helps with your overall cardiovascular health. 3. It will help you build muscle and burn some of your extra fat. 4. First you will notice a body shape change, and a change in your measurements long BEFORE you will see a change in your weight. But exercise and lowering your carbohydrate intake will not be enough if you allow spikes above 140, or 20 points higher than your premeal levels at 2 hours. So essentially you have two choices: follow the ADA woe because you choose to consume the carbohydrates that insulin resistance will make you crave. Thus increasing the likelihood of more meds, and all the complications of diabetes. 2. Choose a much lower carbohydrate way of life. thus stabilizing and normalizing your bs, slowing the rate of any complications to a snail's pace. Having a healthier body, plenty of energy, losing weight, and normalizing your lab results. It's your personal choice. But honestly, I for one, choose number 2 for the entire family and myself. I am losing weight, I have plenty of very wonderful tasting foods to choose from. I have expanded the palate of the entire family into new foods that they woud have never tried before this. We are making better choices in foods, as well as exercising together, which for me increases family bonding and quality time together.
Friday, February 26, 2016
POST FROM NANCY K.
, diabetes can not be cured and it will not just go away with medication. To control diabetes so that you can come off meds (as long as you continue this way of life is honestly your only option. No diet is going to cure it, only control it. You have several options-some of which are not going to be healthy for you in the long term. 1. Follow the ADA nutritional ideas with too many carbs per meal, take your meds, get your med doses increased, add more meds to your day, experience many complications from diabetes. 2. Follow a much lower carb intake daily, watch your bs carefully to keep them in the 100-70 range, watch your bs fall to normal range, watch your doctor reduce your med doses or stop them, slow the potential of complications to a snails pace and live a much less complicated life.
Tuesday, February 23, 2016
GEO ZAUN'S STORY
This coming may will be my 12th year as a diagnosed diabetic and I diagnosed myself, I don't think my doc would have caught it if I had not asked for the tests to be run as I was always very healthy. So at my diagnosis my HBA1C was around 13 don't rightly remember. I was send home knowing I would try to bring it down according to the dietitians advice. Well I was able for 5 more year to keep it the HBA1C right around 6.0 and was then placed on metformin becazuse my HBA1C had risen above 6.3. So now I was on metformin 500mg a day, and over the next 3 years that rose to 2000mg metformin and then onto Lantus (insulin) because my HBA1C was rising above 7.2. Initially it was 5 units a day, however it didn't take but 2 years to be at 40 units a day. (This was as late as 21 months ago). Now in May 2 years ago we went to Germany, knowing that we were going to walk a ton every day. There were days when I walked at least 11 miles a day, and probably no day where I walked less tha 7 miles a day....Now this was on a continual basis for 6 weeks. During that time period, not changing eating habits I was only able to decrease my Insulin injections from 40 units a day to 20 units a day....this decrease happened within the 1st 14 days, and then leveld off. This taught me 2 things. A.....that my dietician was full of proverbial crap and B.......exercise alone had only a minimal impact on my blood sugars. Then in August of 2014 I dicovered this group and with the help of a lot of people here and LCHF I was off of all meds by Nov. 25th of 2014. Now keep in mind, I was exercising like a energy bunny, 3-4 hours every day. I was determined to get off of the meds. My doc allowed me to gradually remove the meds as my daily numbers fell. Insulin reductions happened almost weekly by 5 units, and metformin was withdrawn in 250mg lots. Well now that brings us to Nov 25th of 2014. Fast forward to February 2015. By this time I had no more residual metformin in my system, my HBA1C remained at 6.1 and I changed my exercise routine to 1 hour a day. At this point my daytime numbers were always in very good range as were my nightite numbers however my morning numbers after I got up left a lot to be desired. I'd get up checked my sugars which ran anywhere from 65 to 90 which is excellent. Now 15 minutes after I got before breakfast I would get readings of 160-170-180, that's double of my waking numbers. At this point I experimented but nothing I would do would work. Lets say the phrase I'll use for this is called Delayed Dawn Phenom, as my liver did it's dumping not before I got up but afterwards. Now by Nov. 2015 my HBA1C was on the rise again to 6.3 and I was ready to ask my doc to put me back on Metformin. Knowing that I was gonna have my HBA1C checked again for a specialist in 2 month time, we delayed the metformin restart. During this time period with the help of Pat and Martin we tried different things, which in the end did put me on the right track. On February 12th of this year my HBA1C was back down to 5.8 and falling. Since the 12th my morning numbers have stayed in range and today they have not risen above 90 since waking. Slowly but surely I've been able to work on resistance at the same time that I've been able to reset the timing of my liver. The conundrum that threw me off of the rails in the first place is the fact that I was during this time period always ketogenic according to my blood keto count. Looking back on that, I have to thank my daily exercises. I posted this to let you all know that for me to work out all of the kinks of my particular diabetes took almost 2 years and has not been an easy task. I encourage all of you with doubts to stick with LCHF My blood panels other than my HBA1C roller coasting have been perfect since Nov.2014.
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