Eat to be diabetes free

Another drum roll please...…I have now lost a whole stone since embarking on my intermittent fasting journey!  I'm truly impressed with how this new eating plan has changed my relationship with food.  I now eat almost.......not quite but almost... a paleo diet.......one which includes only totally natural foods which we would have eaten in palaeolithic times.  However to be truly strict about that, I'd need to eliminate dairy products from my diet as dairy farming is a relatively recent introduction.....anyway I digress.....

I couldn't believe my eyes when I stood on the scales!!  The strange thing is that it took me around 10 weeks to lose the first half stone and only 4 weeks to lose the next half!!  That may have been me just trying to get used to it and now that I've well and truly reduced my appetite, I don't eat as much on my feed days either....... I cant say that without feeling I'm at the zoo!!  Or it could be, as a work colleague suggested, that I'm now back to cycling to work regularly, which will be burning more calories.

I'd like to lose another half a stone and then I'd feel I'd really reached uncharted territory.......well it may have been charted when I was about 12 years old but since then, the needle has been mysteriously magnetised to the double digits.

One of the main reasons that I started this new Intermittent fasting lifestyle was to reduce the risks of long term health issues such as heart disease, cancer and diabetes.  I do believe that type 2 diabetes in particular can be avoided by following the IF plan and eating healthily on the 'feed' days.

There is a misconception out there that type 2 diabetes is an inevitable consequence of ageing, that it will happen to the majority of us and once we have it, there is nothing we can do.  That is not necessarily the case.  In understanding how diabetes develops, it is clear that it is possible to prevent or certainly delay the onset of type 2 diabetes by increasing insulin sensitivity.

Basically the more sugar and refined carbohydrates (which turn pretty much straight to glucose) we eat, the more insulin the body needs to produce in response.  The pancreas produces insulin to reduce and stabilise glucose levels in the blood. 

If this delicate balance is overloaded by bad diet, not enough exercise and being overweight, the pancreas will produce more and more insulin to try and cope - eventually leading to the body's cells becoming resistant to insulin.  This in turn leads to weight gain and a vicious cycle begins which is hard to break and ends with a diagnosis of type 2 diabetes and the need for prescribed insulin. 

And, by the way, when we say bad diet, we're not just talking sweets, chocolates and take-aways.  White or simple/refined carbohydrates such as potatoes, bread, pasta, white rice and processed foods all contribute to an increase in insulin resistance as they all convert to glucose very rapidly and have a high GI rating (glycemic index).  As an example, potatoes have a higher GI rating (90) than sugar (59)!! 

This is because of the way in which the food is converted to glucose.  The starch in potatoes is more rapidly converted to glucose, whereas sugar is made up of both glucose and fructose molecules and fructose is processed very differently, not raising our blood sugar levels as high as glucose.  However, fructose has its problems too so dont think you can start hitting the sugar bowl!! 

The best way of breaking the cycle is to increase your insulin sensitivity.  The more insulin sensitive you are, the less insulin the pancreas needs to secrete to stabilise your sugar levels. 

By exercising and eating a healthier high fibre diet containing fresh vegetables, pulses, and eating less sugary, refined, process foods it is possible to increase your insulin sensitivity and avoid the onset of type 2 diabetes. 

If you are diabetic already and take insulin as medication, you may be able to take lower doses or eliminate it altogether just by making some dietary and lifestyle changes. 
http://www.diabetes.co.uk/reversing-diabetes.html

The solution to diabetes is not at the bottom of a pill bottle or the end of an insulin syringe, it is at the end of your fork and in the shoes on your feet!

 

Breakfast time

As the question I am most often asked is "what does 500 calories look like?", I thought I would continue to post more meal ideas.  This time though I will focus on the most important meal of the day.....breakfast.

As I've said before, you can choose to divide your 500 calories any way you wish ....some choose to eat one large meal but I prefer to split my 500 calories into 3..... So I'll have around 150 for breakfast, 150 for lunch and 200 for dinner.

So what does a 150 calorie breakfast look like?

Porridge, fruit and seeds....

5 tablespoons of porridge made with half milk, half water (120cal), 1 quarter of a banana & 2 strawberries(30cal), sprinkle of mixed seeds (15cal)  165 calories

Porridge is one of the best sources of soluble fibre - great for lowering high cholesterol levels, easing bowel conditions, and reducing the risk of obesity and type 2 diabetes.  It also helps with digestive conditions such as IBS.  It is also great during the chilly winter months for keeping you warm on the way to work!




Poached egg on toast........

 1 egg poached (70cal), 1 average slice toast (85cal)  155 calories

A poached egg is a good way to start the day, with a healthy dose of protein.  It is also a good source of calcium, for strong healthy bones and potassium, vital to the function of cells and tissue in the body.  If you dont have so much time during the week, this is a lovely weekend breakfast choice.



Fruit and yoghurt .......

 2 tablespoons low fat greek yoghurt (55cal), selection of fruit from the following ...1 apple (45cal), 1 satsuma (25cal), 1 pear (35cal), 1 cup strawberries (30cal), half cup blueberries (35cal), 1 quarter banana (25cal) 160 calories

Greek yoghurt has twice the protein of normal natural yoghurt and less carbohydrates than normal yoghurt, as it contains less lactose (diary sugar), which makes it easier to digest.  Fruit, of course, is packed with vitamins, minerals and soluble fibre and is a fresh but filling way to start the day.


Peanut butter on toast.....

1 average slice toast (85cal), 2 teaspoons peanut butter (65cal)  150 calories

Peanut butter is a good source of protein and is cholesterol free and contains no trans fats.  It does contain oleic acid, which is beneficial to cardiovascular health and is a good source of healthy monounsaturated and polyunsaturated fats.  This is a highly nutritious but quick breakfast which is good for those on the run who have little time to prepare.


Oatcakes and smoked salmon.....

2 Oatcake biscuits (85cal) , 1 slice (85grams) smoked salmon (80cal) 165 calories

Who would think that so much nutritional benefit could be packed into such an unassuming little oat biscuit?  Oatcakes are a good source of plenty of vitamins and minerals, containing magnesium, Vitamin B6 and Potassium, Thiamin, Riboflavin and Niacin.  They also contain phytochemicals, vitamin E compounds, and lignans (all shown to reduce cancer risk),  and are an excellent source of soluble fibre. They can help with weight loss, keep you fuller for longer, and provide sustained levels of energy, helping to maintain a healthy blood sugar level.

Smoked salmon is an excellent source of lean protein and a good source of omega 3 fatty acids which lower cholesterol.  Packed with vitamins - A, E, D and B12 which are anti-oxidants which reduce cancer risk - and minerals - phosphorous, selenium, calcium and zinc which are beneficial to bones, protect against free radicals and help to regulate the metabolism.


Egg white mushroom & herb omelette & toast.......

 2 egg whites omelette with mushrooms and herbs (65 cal), 1 average slice toast (85cal) 150 calories

High in protein but containing NO fat or cholesterol (it is contained only in the yolk), egg whites are also very low in calories - 16 (the remaining 54 being in the yolk).  Egg whites also contain a number of minerals - selenium, magnesium, calcium, phosphorous and folate.  So not only a tasty, filling and nutritious breakfast but one which is also great for the waistline.


This list is by no means exhaustive and Im sure there are plenty more ideas out there - if you have a great breakfast idea for around 150 calories, please share!

Intermittent fasting goes mainstream!

It was good to see The Times picking up on intermittent fasting on Saturday.  It appears that everyone is doing it ....
What I liked about their report was that they emphasised the health benefits and also discussed the way in which the diet can change eating habits and the way we think about food.

It also showed some great meal ideas for fasting days.  Here is a link to the article - which if you're not already a Times subscriber, you'll need to sign up to read in full... http://www.thetimes.co.uk/tto/magazine/article3583372.ece 

If you're not, don't worry - I will continue to post pics of my fast day meals, such as my lunch on Saturday (pictured left).  Poached egg (80 cals), mushroom pate (40 cals), prawns (20 cals), lettuce, spinach and half a tomato (20 cals)...... Total 160 calories for lunch.... And delicious too!!! Leaving me 240 for dinner (I'd already had around 100 for my porridge breakfast).

There are different ways of approaching this.  I'm choosing to stick to a 500 calorie limit on alternate days.... "One day on, one day off", or "Alternate Day Fasting (ADF)"  The more popular approach seems to be the "5:2"..... Choosing 2 non consecutive days in the week to fast.   Those who can't quite face fasting every other day or find it impractical tend to go for this.

Another approach which I learnt through The Times article was to fast completely (0 calories), for 24hours but start that 24hr period part way through the day eg 2pm.   That way, you don't go a whole waking day without eating.   I might try this one day when I'm feeling brave, maybe not when I'm cycling to work, which I'm now doing again.

Grey legs (left) and I have been reunited and I cycle the 9km to work every day through the London traffic.   It's a magical way to start the day and I cycle whether I'm fasting or not.... Now that I'm used to the routine, the cycling doesn't make any difference and if anything I feel like I have more energy rather than feeling faint or weak.

I cycle past the Emirates stadium, home to Arsenal football team, and I must admit the burger and hot dog stands do get me going!!  But Grey Legs just keeps me on the straight and narrow and refuses to stop.....

Clearly as I'm burning more calories cycling around 20km a day, this should help me reach my 'drop a dress size before christmas' goal.  I was a size 14-16 for years but over the last 3 or 4 years, I gradually changed my eating habits, reducing the amount of carbs, sugar and processed foods.  Doing this, I dropped to a size 12 which I've managed to maintain for the last couple of years.....well with the odd slide back to a nearly 14. 

I'm now heading for uncharted territory ......the never before achieved size 10!!! (for anyone reading this in the USA, I'm talking a size 6)  I have never been a size 10 ....I was a size 14 when I was a teenager and my Mum and I would diet together - from weight watchers to fat units - we counted them all..... but never did I ever get into a pair of size 10 anythings.  Don't worry - I will keep you well and truly posted - literally!

I hope eating meals like heavenly rainbow trout, with peppers and fennel (pictured in the wok) for 240 calories, will help me stick to the IF plan...... with meals like that, it really is no hardship!

Nutrition tip of the week

Fennel is a much underrated but fabulously nutritional vegetable.  Packed with antioxidants, vitamins and fibre, it is delicious eaten either raw in salads or cooked in broths or sauteed in butter. 

Fennel has been shown to reduce inflammation and help in the prevention of cancer - which works by shutting down the signalling process which activates a gene-altering molecule which leads to the formation of cancer cells. 

Fennel is an excellent source of vitamin C, a powerful antioxidant which protects against cellular damage which causes joint deterioration and painful conditions such as osteoarthritis and rheumatoid arthritis.  It also boosts the body's immune system.     Fennel is quite a fibrous vegetable - particularly if you eat the stalks which you should.  Eating this soluble fibre helps to reduce elevated cholesterol levels and helps to prevent colon cancer by removing potentially carcinogenic toxins from the colon.

Fennel is a very good source of folate, a B vitamin that protects against heart attacks and strokes. It is also a very good source of potassium, a mineral that helps lower high blood pressure, another risk factor for stroke and heart attack.