Cooking & Baking
Related: About this forumSo what should I do?
Learned today my blood sugar is SLIGHTLY elevated; not aware of such issue in the past. May have to change my 'breakfast' of coffee w a morning sweet (ginger snaps, McD's apple pie.) Not sure what to do, AND
My diet contains a higher % of vegs than meat, but found this list of relatively high carb + sugar vegs. What to do? I used to HATE cooked carrots (as a kid) but like them a lot now, in soups/stews etc, and like potatoes in those dishes. And water chestnuts??? LOVE that crunch!
Carrots (some diets flag carrots as a problem, though they are lower in carbs than others in this group)
Beets
Peas
Winter Squashes, such as acorn and butternut
Water Chestnuts
Parsnips
Potatoes in all forms
Sweet Potatoes
Corn
Plantains
Do want my remaining senior years to be healthy, looking into a couple issues, so thought I'd check with y'all. May cross-post in Health.
Thx
freshwest
(53,661 posts)I know it's very hard breaking the coffee, etc. habit but also that having it daily is a more psychological crutch. The coffee and sweets have little to no nutritional value, so you might want to wean yourself off of them. At least that's what I had to do.
Will look for the right apple.
Bought a bunch of mangoes this evening, and THEN learned they're one of the high sugar fruits!!! But my friend LOVES them!
I have a good amount of greens in soups and stews, and as summer is coming, so will salads.
Baitball Blogger
(46,754 posts)Skip the sugar until the afternoon, once your body stabilizes.
Caffeine also accelerates the process.You might have to cut back, at least until everything falls into place.
These are minor adjustments. You have a very healthy diet, otherwise.
elleng
(131,063 posts)I should have mentioned that I only drink decaffeinated coffee; cut the caffeine during a high-anxiety time, so its not the caffeine that I like or crave; its the flavor! And the habit of a hot cuppa.
Protein as in eggs??? Would be happy to do that, but also trying to watch cholesterol. Just took myself off a statin, with doc's OK. And toast? More carb, which I tend to have with lunch or dinner.
Baitball Blogger
(46,754 posts)Peanut butter on toast would work too. Stick strictly to whole wheat bread. No white bread, ever.
The combination of protein and toast will stabilize you.
Also, get some probiotics at the GNC.
Try it for a week and see what happens. If it works for you, you'll know it right away.
elleng
(131,063 posts)but once a year is more than enough for me!
What do probiotics do?
Baitball Blogger
(46,754 posts)So your body absorbs what it needs. Many people also experience a weight loss.
elleng
(131,063 posts)Guess what? On Charlie Rose, right now, Mark Hyman, author of ?The Blood Sugar Solution!
Not much info: 'Buy my book, Bill Clinton says so.' Not his fault; short interview.
MADem
(135,425 posts)Put some garlic powder and oregano in 'em--breakfast in three minutes. Little s and p, and there ya go. Put it on a slice of toast and you can eat it on the go. Get Ezekiel bread (find it in the grocer's freezer--it's made from fresh sprouted grains/organic/very fibre-oriented so it isn't carby).
If you have more time, get some fresh or frozen peppers (vitamin c) and chopped onion and put those in the pan. Maybe a little bit of feta cheese in there too. Nice.
elleng
(131,063 posts)Will find out in a couple of months how my cholesterol is doing w/o statin; don't recall if I've heard those numbers from my doc. Never VERY 'bad,' I think, but will see.
Ezekiel bread sounds good, interesting, and the peppers + onion sound like major part of many of our dinners.
MADem
(135,425 posts)I don't like them "plain" myself, but when I use them as a backdrop to other stuff, they work pretty well. I like putting cumin in 'em, and cooking them with the peppers, or tomatoes, or some fresh salsa, or maybe some cubed summer squash/zucchini. They are nice with a bit of curry, too, and a little side of chutney. The egg white really just serves to hold the other junk together, and you get some nice, pure protein w/o the dreaded yolk.
I have enviable cholesterol for my age, and I don't take any drugs. I do it by eating Mediterranean/Middle Eastern to a large extent--I should probably eat a little less to really do it right, but everyone needs at least one vice (not that I limit myself to just one...).
The Ezekiel bread really is a winner. It's a bit more in cost than an average loaf, but it lasts forever if you stow it in the freezer -- only one slice will fill you up. Call around to see if your store carries it--they sell it in lots of places now, not just the Whole Paycheck/Health Food stores.
http://www.foodforlife.com/
They make tortillas, pitas, English muffins, etc., too...
NJCher
(35,709 posts)And get the egg whites that are yellow in color in the milk-type cartons. The color really goes a long way in convincing you that you're having regular-style eggs.
Also, I've been told you should not consume egg whites only anyway, as the egg and yolk combine for a complete food. Egg whites only doesn't accomplish that purpose.
What about oatmeal? It does wonders for leveling the blood sugar.
It also does a lot for cholesterol lowering.
Cher
elleng
(131,063 posts)Silly that its been off my list this past winter! Make it with milk + water, serve it with pure maple syrup and a touch of milk.
elleng
(131,063 posts)and now snacking on it! (Kind of like grape nuts, imo)
MADem
(135,425 posts)yellerpup
(12,253 posts)I want to share with you that back when I was struggling with achalasia I saw many gastro specialists. Every single doctor I spoke to (over a three year time frame) who was on statins also took CoQ10 to counter the effects of statin meds. Statins effect the muscles and CoQ10 replenishes what the muscles lose. The topic never came up until I told them I was on CoQ10 (recommended to me by a friend who is a pharmaceutical researcher) but they should be telling everyone. I wonder if being off statins recently is driving up your blood sugar. Good luck to you. Hope you are feeling tippy-top asap!
elleng
(131,063 posts)next time I see him, in 2? months.
yellerpup
(12,253 posts)while you were on statins, it's probably not an issue. My family is riddled with diabetes juvenile and type 2, but the good news is that type 2 can be controlled by diet fairly easily.
elleng
(131,063 posts)but balance issues. Taking B-12.
No diabetes in family that I can recall, but everyone's gone except Dad so I can't confirm. (Dad's 98, so I do want to remain 'healthy' for a while!)
yellerpup
(12,253 posts)Wow! Then you do have a lot to look forward to. Staying healthy is the best way to ride out 'old age'. You are doing the smart thing by taking steps now.
elleng
(131,063 posts)(in Iowa, where brother + his family are) next week, so my 'resolutions' may be for naught! (But but but, no, brother's family is vegetarian!!!)
Yes, Dad's age prompts me to do what I can to stay healthy. P.S., he's always been a meat + potatoes + dessert guy, but everything in moderation, and not because someone told him to do it that way, its just his nature.
yellerpup
(12,253 posts)I deny myself nothing except for foods that I'm sensitive or allergic to. I backpack to the grocer a half mile each way, walk often, and work out with light weights for my upper body. My grandma made it almost to 99 and I had another ggranny on the other side of the family who lived to 107, so I have some genes for longevity. Have a great trip and enjoy your family!
elleng
(131,063 posts)but its nothing like yours, barely 1/4 mile, imo. Retirement took me out of the city, wherein I'd often walk good distances, from here to there. Now have to find OK places to walk to/from, and do it.
When I visited folks in Florida, few years ago, Mother was ill, I took evening walks along the beach, at Deerfield, and certainly miss it; followed stages of the moon, too!
Haven't denied myself anything either, but with this mini-warning from doc, I'm removing some items from menu (until I change my mind!) May not have any Starbucks mochas, certainly no whipped cream, no more Hamentashen and rugulah. (Oh, maybe THAT's the reason for the blood-sugar reading, PURIM!!!)
grasswire
(50,130 posts)CoQ10 is something our body produces, but makes less of as we grow older.
I consider it a life changer, as do many doctors.
Good for bringing up coQ10, yellerpup.
yellerpup
(12,253 posts)I still take it because it doesn't interact with anything (although I am only on levothyroxine) and call me but I think it helps ward off wrinkles, too!
grasswire
(50,130 posts)I follow the supplement recommendations of Dr. Stephen Sinatra, an integrative cardiologist who has a LOT of info on his web site about staying healthy.
yellerpup
(12,253 posts)I take 200 mg/day per my friend's recommendation. None of the doctors objected to that amount, but they weren't very forthcoming one way or the other except to say they took it too. I had a colonoscopy last week and was interviewed several times beforehand. They were all amazed that the only medication I take at my age (63 tomorrow) is levothyroxine, which I have taken for 38 years.
elleng
(131,063 posts)(You're still a pup!!!)
yellerpup
(12,253 posts)For dinner at Harper's, a locavore restaurant that serves duck rilettes at the bar along with their house pickled cornichon and baby carrots and radishes. They also serve potatoes roasted in duck fat, veal ravioli...mmm, all very artisanal. Monday through Thursday their house cocktails are half price, all sophisticated drinks made with house made syrups and bitters. Best of all, it's within walking distance so the worst possible trouble I can get into is singing too loudly on the way home. It's going to be a happy one!
elleng
(131,063 posts)Sounds fabulous!
elleng
(131,063 posts)VERY fortunate, again, to have few; use Vit. E cream around eyes and frown-area around mouth, and wrinkles not much of a problem now.
Take levothyroxine too, yeller!
yellerpup
(12,253 posts)every week or so. I could use a bit more shoring up than vitamin E provides, but am not willing to go through surgery for cosmetic reasons. I'm a chicken when it comes to elective pain!
elleng
(131,063 posts)'Elective pain?' NOOOOO!!!!
yellerpup
(12,253 posts)ZombieHorde
(29,047 posts)You can also buy plain yogurt, and put Slenda and fruit in it. Yum!
Greek yogurt is really high in protein. You may want to check it out if you haven't already.
If you feel uncertain about an artificial sweetener, you can probably try it the next time you go out to eat since restaurants usually have it.
elleng
(131,063 posts)I'm not interested in artificial sweeteners. I don't use much refined sugar, in fact, and when I have coffee, I rarely finish a whole cup (which contains less than a full teaspoonfull of sugar.)
Haven't tried Greek yogurt, so will do so. I understand berries are a low carb/sugar fruit, so sounds like a good combo.
elleng
(131,063 posts)grasswire
(50,130 posts)If your insurance will cover it, you might want to see a dietitian, although there is plenty of info available on what's good for you right now.
As someone who ate a healthy healthy diet but developed type 2 diabetes a few years ago anyway, here's what I learned.
Carbs are so so bad. Complex carbs are not quite as bad (they don't turn to sugar quite as quickly) but they still DO turn to sugar. But you do need some carbs in your diet to give you energy and make systems work right.
Water is important. Exercise is important.
Never eat a carb without also eating protein. Milk, cheese, nuts, etc. Carry some protein with you when you are away from home. I just toss a baggie of walnuts in my day bag.
Pay attention to your body. Are there times in the day when you feel fatigue come on? Pay attention. Keep a record if you need to, and jot down what you ate and how you felt.
Here's pretty much what I eat:
Breakfast: raw almonds or walnuts and a few dried cranberries, glass of milk or coffee with lots of milk. Sometimes I make some whole wheat banana bread and have a cube of that. Also, there is one cereal that I can eat: Alpen muesli. Just 1/2 cup with milk is very filling. Greek yogurt is delicious, but be sure you read the carb count on the label! Shoot for something that is under 20 carbs for a serving. You can also get it with zero fat.
Lunch: half a sandwich on rye bread (only 13 carbs/slice) and half a grapefruit. Sandwich might be grilled cheese, or tuna. I might make chocolate milk with nutra sweet -- the dark cocoa is a good thing and it feels like a real treat.
Snack: Big glass of V-8, a couple of whole grain crackers and a cube of cheese. Maybe a few slices of cucumber with cream cheese, or half an apple with peanut butter.
Dinner: Meat, vegetables or salad, or a meatless meal. Must be careful about carbs here -- very tempting to eat what is prepared for other family members.
Snack: Likely to be milk, maybe a cup of chicken broth, whatever. Cottage cheese perhaps.
I try to eat 50-75 carbs per day. That's not easy, and often I fail. But I know there's hell to pay if I really blunder because I won't feel good at all.
Trial and error will help you figure this out!
On edit: Also, we are here for you, always!
elleng
(131,063 posts)I drink water continually, throughout the day. As retired and restructuring my life, must incorporate exercise = walking, so must be in pleasant/interesting surroundings.
Used to eat muesli, after trip to Europe MANY years ago. That was also at beginning of advent of yogurt in U.S. (Dating myself!)
V-8, crackers and cheese definitely sounds like me.
So what's complex carbs, vs. simple ones???
THANKS!
grasswire
(50,130 posts)There's a comprehensive list at this link:
http://www.buzzle.com/articles/complex-carbohydrates-list.html
NJCher
(35,709 posts)thanks for posting that.
Cher
elleng
(131,063 posts)and w cheese + multi-grain crackers. Cheese gets me protein, right??? Just returned from grocery!
HopeHoops
(47,675 posts)elleng
(131,063 posts)HopeHoops
(47,675 posts)elleng
(131,063 posts)but Hope, what's Borscht without BEETS????
HopeHoops
(47,675 posts)elleng
(131,063 posts)HopeHoops
(47,675 posts)elleng
(131,063 posts)ain't white!!!
?1328123470
HopeHoops
(47,675 posts)elleng
(131,063 posts)bemildred
(90,061 posts)and then watch my blood sugar several times a day under different conditions: right in the morning before you take anything (fasting), an hour or so after I eat, after meals of particular sorts (high carbs, high protein, high fat, lots of calories) etc. That should help you identify the problem (if any) and what to do about it (if anything).
WRT what to do, I'd look at weight loss, exercise, calorie restriction, dietary adjustments, etc. while I'm studying how my blood sugar reacts to different life style choices.
I'm 66, I've had to make a lot of adjustments since I turned 60, in particular i find that keeping the calories down and losing weight feel very good, and staying away from meat (just a little).
I assume you are a type two diabetic, if diabetic at all, because of the late onset, and possibly a touch heavy?
elleng
(131,063 posts)doc hasn't suggested losing weight, just exercise. Weight may be high 130s?
Don't eat much meat, proportionately, mostly vegs w SOME meat. Prolly more carbs of various kinds. Blood sugar @ 103, doc's office said 99 is high end of 'normal,' and suggested 'watch diet and exercise.'
Thanks for suggestions!
bemildred
(90,061 posts)130 sounds fine for a woman your age unless you are short ( < 5' ), then I would not be sure. I haven't been small since puberty, and my judgement is not sound there.
"Lose weight and exercise" is generic advice for anybody and it means nothing specific about you at all.
My brother is a "late onset, brittle, type 1 diabetic", he's going on 73, doing pretty well. I can tell you that he is doing well BECAUSE he manages his own condition, doctors don't really have time to manage your health, and they are much too expensive anyway.
However, I know that his blood sugar moves all around during the course of the day and he checks it every 4 hours or so. the thing is that "high end of normal range" is a.) not abnormal at all and b.) likely to happen all the time right after you eat, when your blood sugar quite naturally goes up. It's sort of like the situation with blood pressure, what matters is when it stays up, never comes down, not whether it's high at the doctors office.
You sound like you are doing rather well.
PS: I was pretty overweight, so I am in the habit of looking at the scale.
Warpy
(111,319 posts)While that doesn't mean you have to eliminate high glycemic foods, it means you need to be aware of which ones they are and eat them in lower quantities than you're used to. Unfortunately, the white potato is a fairly high glycemic food, a disaster to us Irish. Water chestnuts are not as problematic because it takes far less of them to provide that crunch in stir fries. You can also substitute jicama for them, although that doesn't buy you much in terms of high glycemic index.
What you need to start doing immediately is eliminate simple sugar foods like commercial cookies, pies, pastries, fruits in heavy syrup, and sugar in your coffee. Splenda works really well in a lot of foods, but if you must have a cookie in the morning, try the sugar free ones that are available in a lot of groceries.
It took you a lot of years to develop this, so treating it can be one step at a time. However, the simple sugar stuff has to go now.
(I had to work really hard to get my blood sugar up to borderline, 100 mgs. of solu cortef + septic shock. I think I'm safe for a few years)
elleng
(131,063 posts)Have had no cookies today, bought whole grain crackers and bread, but also Polaner All Fruit Raspberry for times I want a sweet 'pastry.' Also bought fresh strawberries and blueberries, may have with cereal, and if it becomes necessary, may pick up some of those sugar-free cookies you mention; I'd forgotten about those. Thanks.
Will reduce amount of potatoes in our 'stews.' Not Irish, but potatoes are international! My friend the cook, Pakistani, uses them a fair amount. What do you think of carrots???
Warpy
(111,319 posts)and just keep it in mind when you're shopping and eating.
Still, the big change you need to make now is no simple sugars and that means getting that bag of Splenda for your coffee and fruits that need it. You also need to get into the habit of reading labels and anything that ends in -ose is sugar, and you need to avoid it.
elleng
(131,063 posts)oneshooter
(8,614 posts)Glucose Tolerence Test. That will tell you how well your body is handleing the sugars in your blood. This will tell you if you have Type2 diabetes.
Oneshooter
elleng
(131,063 posts)after 'fasting' blood test Friday, blood sugar 'slightly elevated,' 103 when 99 is high end of 'normal' range. Recommended 'watch diet and exercise,' so I asked these guys what to do.
Modifying diet accordingly, and will see in 2 months or so how things are going.
oneshooter
(8,614 posts)all products containing flour, rice, potatoes, corn is ok in limited amounts. Basicly a low carb diet, protien in moderation. All sugars are SUGAR, no matter if it are from beets, cane or honey,and are to be severly limited.
Sorry for the bad news, but if you want to avoid full blown diabetes, and even then you may not, it is best to start now.
Oneshooter
Armed and Livin in Texas
elleng
(131,063 posts)kestrel91316
(51,666 posts)A) Splenda
B) Can't you temper the glycemic index of those problem veggies by serving them with a fat to delay digestion? And/or high-fiber grains?
elleng
(131,063 posts)and I have no idea about B). Trying to avoid most fats, as just stopped taking a statin. Am adding high-fiber grains.
oneshooter
(8,614 posts)It has been known to cause the runs.
elleng
(131,063 posts)and the MOST I'd use would be for 1 cuppa!
kestrel91316
(51,666 posts)TreasonousBastard
(43,049 posts)is that none of us are the same.
Sure, watch your carbs and get some exercise, but maybe you'll respond to cinnamon or alphalipoic acid, or maybe not. Maybe you'll eventually need meds, or maybe not. You'll learn about a1c, glycemic index, and the scams like Noni juice and chromium picolinate. You'll find out that snacking on Cheerios or low-carb whole wheat bread might cause spiking, or may not.
And, you should slow down on many fruits, since they taste so good because of all the sugar. Blueberries are OK, though, and have lots of other benefits. Bananas and grapes are no-no's. Raisins are especially bad, so say good-bye to rice pudding, which has the triple badness of milk, rice, and raisins. (I LOVE rice pudding, so that one really hurt!)
Listen to your doctor and dietician but realize that what they tell you is often fairly generic and in the end the only thing that you can really believe is your own blood sugar test results. (And some meters can be as much as 20% off at times, but they usually average out in the long run.)
But, you're in pretty good shape and sugar levels occasionally going a little over 100 at your age should be watched, but it's not a calamity so far.
FWIW, once in the past year I managed to get down to 115, and I still don't know how I did it.
(And I almost got thrown out of a diet class when we were talking about the benefits of cinnamon and I asked if it worked if it was in a Cinnabon...)
elleng
(131,063 posts)Did some research, learned that my recent # ain't near that considered worthy of serious concern, that is, I was 103 last week, but saw that reading of 126 TWICE may be 'problematic.' Will be interested to see what happens to # in couple months, after I've done some modest changes.
Avoiding my cookies, switching to whole grain crackers, + occasional whole grain bread. Reducing potatoes.
Visiting brother's vegetarian family next week, for 4 days, and might be interesting to see numbers after that, but I'm NOT checking numbers; waiting to see doc.
Thanks
MADem
(135,425 posts)I don't know about you, but pasta normally gives me a post prandial coma! This stuff, the Dreamfields pasta, is made in such a way that it takes its sweet time getting absorbed into your system. I found about about it at a diabetic website (I was doing some googling for a friend). Well, I will try anything once, so I tried this stuff--it is expensive as hell--over two bucks a box, basically (you can sometimes find it on sale, and that is the time to snap it up).
Anyway--to cut to the chase--the stuff is GOOD. I am very particular about pasta as I lived in Italy for seven years and I know good pasta from crap. This stuff is great and I don't get the post-prandial coma afterwards, so it does seem to live up to its name. There's not a lot of variety in shapes (penne, rotini, regular spaghetti--and at the military commissary I found lasagna noodles, cappellini, and one other shape that escapes me right now) but if the glycemic thing matters, this is the way to go, I think.
They sell the stuff in most groceries--you have to look to find it though--it is usually tucked in amongst the other pastas. Once you know their box design it becomes easier to find.
Anyway, thought I would pass that on to you if you're still on the lookout for low gycemic goodies....
Link to their site: http://www.dreamfieldsfoods.com/
elleng
(131,063 posts)Been thinking about pasta!
MADem
(135,425 posts)"dump" comatose feeling one gets afterwards. I will freely admit I was skeptical when I tried it, now I am a diehard fan (even at two bucks and change a box--and I am cheap, so if I spend the money, it's worth it).
We have a Type 2 family member so this is a good fit in that regard, too!
Ruby Reason
(242 posts)if you need one, try Stevia. You can't buy it at a store. We grow it. But it is naturally sweet, we harvest and dry the leaves, and is sugarless. No bitter aftertaste either. You can get a plant at the garden center or order seeds. It is relatively easy to grow and you can harvest almost right away and all summer. It is an annual. My brother in law has sugar and he loves it. We mostly use it in tea.
All the artificial sweetner companies would love to be rid of it!
Good luck with your new challenge.
MADem
(135,425 posts)Also you can get it in "bulk" in a big shaker jar (about the size of a supermarket jar of parmesan cheese) at Trader Joe's for six bucks or thereabouts.
Stevia is a bit more expensive than Splenda or Equal but it is worth it for the taste alone. Stevia is another one of those "worth the extra expense" products.
Ruby Reason
(242 posts)We love growing our own anyway, but my brother-in-law may be quite interested in knowing this.
Thanks!
MADem
(135,425 posts)that looks like it is packed in one of those supermarket parmesan cheese plastic shaker jars. About that size, too. Lasts a good long while, too, that.
elleng
(131,063 posts)May have blood test in couple of months.
noamnety
(20,234 posts)I've spent the better part of the last year revising my diet, I had elevated (but not diabetic) blood sugar levels in my last blood test a year ago, and two books helped me sort things out a lot - Wheat Belly and the Four Hour Body.
Stuff I've learned - your instinct to avoid splenda and other artificial sweeteners is spot on. When we eat those, even though it's not sugar, our bodies are tricked into having an insulin response. So having splenda, aspartame, etc. can actually increase our appetite, which leads to overeating, and it's why people who use a lot of the artificial stuff don't statistically weigh any less than those using straight sugar. The consensus seems to be that stevia is okay. If you want a morning sweet with your coffee ... the first thing I'd suggest is weaning yourself off the sweet, but if you aren't mentally there yet, a better option than the fruit spread on toast would be something like roasted rhubarb with stevia and cinnamon (the cinnamon helps control the insulin response) and use a crumble topping made from unsweetened coconut flakes and crushed nuts. Or do a chia pudding, made with almond milk, several heaping tablespoons of chia seeds, cocoa powder, vanilla extract, stevia if you need it and let that all sit overnight in the fridge. The chia seeds will bloat up like tapioca and thicken it. I also put a scoop of unflavored unsweetened protein powder in it when I do that, it helps with the thickening and the protein's always good, especially if you are limiting meat consumption.
Don't be rushing off to regular whole wheat bread in an effort to lower your blood sugar. To put it in perspective, the glycemic index of whole grain bread is 50 - 70 (and white bread is about the same). Compare that to a snickers bar, with a glycemic index of 40. If you must have sweets, reach for peanut M&M's, they have the chocolate wrapped around the protein and the glycemic index is 32. Not saying peanut M&M's are necessarily a better option than bread but if you are purely looking at the effect on your blood sugar, recognize that bread is not a great option - not even if it says whole wheat on the package.
If you are going to indulge in the occasional sweet roll or jam on toast, do damage control. A few things that help control insulin response: a few ounces of grapefruit juice beforehand, cinnamon, alpha-lipoic acid, flaxseed (ground for better absorption, or get flaxseed oil).
I would google "cauliflower pizza crust" to get an idea of how people are making breadlike substances without the wheat. We also use "riced cauliflower" occasionally as a rice substitute, especially good for something with a sauce like a curry. Look for lentil-based pappadums if you want a potatochippy sort of crunch snack. And using an immersion blender to mash cooked lentils or chickpeas into soup broth will give you that thick soup feel as if it was potato based.
Think about roasted eggplant and zucchini instead of potatoes. If you want a more potato-like substitue, try baking jerusalem artichokes. I prefer them now over potatoes, when they are baked the inside is like a mashed potato but creamier. Raw or quickly stir-fried, I think they'd make a good substitute for water chestnuts. Introduce them into your diet slowly because they cause gas in some people. I lucked out and it's not a problem for me, but I wouldn't eat 50 of them in an initial taste test, you know?
Switch to spiced buttered coffee without sweetener: http://www.democraticunderground.com/11574852 I've tinkered with my spices since then, now I have a homemade mix I add to it of unsweetened cocoa powder, cinnamon, chili powder, ginger and black pepper along with the butter because I wanted some kick to it.
Check your dairy choices for lactose (hidden sugars). In pure terms of lactose, skim and regular milk are bad and cream and butter are good. There's a tradeoff, the higher fat options have the least sugars. As long as you aren't combining them with high carbs though, fats won't make you fat. I didn't really learn that until this year, and it took me actually testing this out for myself to internalize that.
Also - get used to googling carbs and glycemic index of things. That's how you will learn things like if you are jonesing for a winter squash, pumpkin is the best choice with 3.5 grams of carbs per half cup, butternut squash is a medium choice with 7g, acorn squash is worse with 10g.
Sorry if this is too long and know-it-allish, I've been reading up on all this stuff somewhat obsessively for the last 8 months.
elleng
(131,063 posts)there IS a lot here, but that's how we learn things!
FarPoint
(12,427 posts)I think the original book came out in the mid-90's.....you can find one E-bay for just a few dollars now. It's got a great education chapter on blood glucose management with rationale. Additionally, it has recipes.
elleng
(131,063 posts)fwiw, I appear to have lost some weight in the month or so since I've been watching! Don't yet know about blood sugar level, as not seeing doctor for a while. Weight hadn't been a major concern, then I washed an old pair of pants a few weeks ago and could BARELY zip them. Well, today I tried again and VOILA!
THANKS, all!
E