The Nutrition Puzzle

I’ve stumbled recently on some research studies and I’m more puzzled than ever. Human Nutrition seems like a billion pieces puzzle and I wonder if ever we humans will be able to put all the pieces in order. 

This doesn’t mean that I’ll abandon my own fight with obesity. On the contrary, it’s my deep belief that even a small particle of dust can contribute. And for sure it will help me and some of my friends to cope better with weight problems,  metabolic problems whatever else.

One of these studies, Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes draws a puzzling conclusion: ” The carbohydrate-last meal pattern may be an effective behavioral strategy to improve postprandial glycemia.”
Yes, I know, the research was very limited and the participants were diabetics but some of the nutrition advice for diabetics seem to work for people with obesity too.
Of course I won’t be able to duplicate this research but what I want to know is if my postprandial glycemia is affected by the order  in which I eat my foods at breakfast, or the speed with which I eat. I’ll try to experiment a bit the next weeks, nothing to lose, only to gain.

Another mind puzzling article is this one, A microscopic solution – The best gut bugs to lose weight.  
I cite from this study: Scientists have identified a microscopic universe of tiny microbes in our gut that seems to have a great deal to do with our weight….
Scientists can predict with 90-per-cent accuracy if a person is overweight just by looking at their gut microbes. Often the ratio of certain phyla of bacteria, say Firmicutes to Bacteroidetes, is high, but not always…But the real challenge is determining exactly what microbes are causing the trouble and how to fix it.

Very little I can do about this, but what I’m going to do is going back to traditions.
I’m sure I’ll feel better after eating some traditional probiotics but I doubt it will help me get rid of excess pounds. But who knows in the long term? It’s worth trying.

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Photo Emilia Dragne

First, yogurt and kefir.
Unfortunately, the yogurt and kefir available in supermarkets are “dead”.
I doubt that an item that will be as good as fresh two weeks from now has any microbe in it. It’s just plain white sour stuff, even if it’s quite tasty.
I can easily make my own yogurt or kefir, I need the “seeds” and these I can find on Internet. Some organic milk would be nice to have. I can hardly wait for my Summer apricots and yogurt treat.

Then there is sauerkraut. You can find simple recipes for home made sauerkraut on Internet but I guess everyone has a favorite Bulgarian or Russian or some other traditional shop nearby.
I myself have an incredible easy and  tasty recipe for a home-made pickled cabbage and veggies salad.
Mix in a large bowl a large shredded cabbage with salt. Calculate 1 tbsp of salt per Kg of cabbage.
Massage the salt into the mixture for 5 mins, wait 5 mins, then repeat. You should end up with a much-reduced volume of cabbage sitting in its own brine.
Add 2 grated carrots, optionally a grated celeriac, 3-4 sweet red and green peppers cut julienne, celery sticks cut in large pieces, 2-3 grated apples and mix well.
Stuff very well this mixture in large mason jars. Add a root of horseradish on top of every jar, cut in slices. In a couple of days, it should ferment and be ready for a nice salad with olive oil and grounded black pepper.
Make sure you put what’s left in a cool place or even in the fridge, otherwise  it will spoil.

And, yeah, here there are my favorite salt pickles. I can’t eat but a small pickle now and then, they do have a lot of salt but they’re so good in winter, so full of vitamins.
It’s easy to make them but you need a cool cellar or other similar cool place. Just arrange, in a large jar,  a multitude of  veggies and fruits, like green tomatoes, carrots, cucumbers, celery, leaves, apples, small green peppers, cauliflower, a few slices of red beetroot, a handful of grapes, small green apples, very small squashes. Put on top celery leaves and horseradish slices. Add a hot brine, made with 1 tbsp of salt per 4 cups of water (1 l of water). Cover well and let ferment over a month in a cool place.

This is not a recipe for a warm climate, you need a cool autumn followed by a very cold winter.

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Photo Emilia Dragne

An interesting recipe of probiotics is that of salt pickled cucumbers.
You can try this even in summer or in a warmer climate.
This should be eaten freshly fermented, so don’t make a large quantity.
Put in a jar cucumbers and pour over a hot liquid made of water and 1 tbsp of salt per 4 cups of water. Add a root of horseradish on top, cut in slices and some dill or celery leaves. Close the jar and forget 3-4 days about it. When the cucumbers change the color and “prickle” a bit, they’re ready for a nice salad with olive oil.
Try this recipe also with apple and carrot slices.

And then, there is borsh, not the Ukrainean or  Russion traditional soup, but the nice golden liquid obtained in Romania by fermenting wheat bran with a tiny quantity of  yeast in warm water.  It’s an incredible healthy refreshing drink and adds an excellent taste to soups. I only have this not so simple recipe  and my challenge is to simplify it.

Keep in touch, follow my projects as we will all learn more on the nutrition puzzle.

 

via Daily Prompt: Puzzled

As Dear … as Salt

A king once asked his daughter how dear he was to her.
“As dear, as dear — as salt!” she said.

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Sparkling Salt from the Praid Salt Mine, Romania. Photo Emilia Dragne

The king thought that this was very little, and he was very unhappy with his child’s answer.
Soon thereafter he sponsored a great feast. The daughter saw to it that every dish was brought to the table unsalted, and thus nothing tasted good to the king.
Finally the daughter explained everything to him. He then recognized how important salt was…
(From an old German fairy tale)

 

 

The question I’m trying to answer is “How much salt is safe for me?”
First, the obvious. I’m citing from Wikipedia:

“Too much or too little salt in the diet can lead to muscle cramps, dizziness, or electrolyte disturbance, which can cause neurological problems, or even death.
Drinking too much water, with insufficient salt intake, puts a person at risk of water intoxication.
Death can occur by ingestion of large amounts of salt in a short time (about 1 g per kg of body weight). Deaths have resulted from attempted use of salt solutions as emetics.”

Salt is essential for life and salt consumption is an instinct that drives a human or animal to seek and ingest salt-containing foods. The hunger for salt is also influenced by taste, traditions in cooking and preserving methods and the widespread availability of salt in industrial food. To the point that it is difficult now to distinguish salt need from salt preference.

At some point in history, high salt consumption has been recognized as detrimental to health.
Research studies of salt effect on health fall in two categories. Many of them associate high intake of salt to high blood pressure and increased rates of cardiovascular disease. But a lot others have found flaws in their statistics and consider that there’s no reason for healthy individuals to cut down their salt intake. Especially that some studies used mice models.

There is however enough serious evidence that too much salt is bad for your heart and brain. and you simply shouldn’t ignore it.
If you will just give up junk food and limit processed meat, which every doctor, nutritionist, health organization in the world recommends, you will be reducing quite a lot the salt in your diet. But I guess whatever the science says, most people will eat as much salt as desired unless maybe at some point in life a doctor will say “stop this or you’ll die”.

In terms of safety, the lower and higher limits of salt consumption have not been clearly identified either.
There is an ongoing controversy, all parties shooting so many arguments and really, is difficult for me, at least, to trust any figures anymore.
When science is in doubt, I turn to my own experience and keep fingers crossed.
A very low-salt diet (less than 1500 mg) is almost impossible in a modern diet.
It’s not feasible. Even a diet with less than 2000 mg of salt daily is quite difficult to follow.

Too much salt in your food can cause edema (swelling due to fluid retention). This is easy to notice. If eating too much salty food in a day causes your ankles or joints to swell, then you have but one solution. Hide the salt shaker, add less salt to your food, limit consumption of processed meat and pickles. Generally, start reducing salt to the point you won’t notice edema symptoms.

When it comes to hypertension, reducing salt is a must.
In clinical trials, a reduction in salt intake is associated with reduced blood pressure, more so in persons with hypertension than in those with normal blood pressure.
Reduced salt intake is associated with greater blood-pressure responses to anti hypertensive drug therapy,including drug therapy in patients with resistant hypertension.

Whether you’re healthy or have medical problems, there are studies that say that it’s also important to increase potassium in your diet to counteract salt effects.
You might like to read more about this here, Health Risks and Disease Related to Salt and Sodium.
This is not at all difficult if you include beans, potatoes, nuts, oranges, mushrooms, tomatoes and bananas in your menu.
In my case, a diet with  salt reduction (between 1600 – 2000 mg daily), increase of potassium rich food (around 3500 mg a day) and exercising a lot more resulted no doubt in less health problems.

However, in summer and when exercising a lot, I take care to drink mineral water  and eat a bit more salty.
Don’t wait to become thirsty to drink water but, especially  when it’s very hot outside. Drinking too much water and eating less salt it’s a recipe for feeling dizzy.
A bowl of tomatoes, peppers, cucumbers, onion, parsley salad with olive oil, bit of lemon juice or vinegar, a few olives, bits of white cheese and black pepper  is the best summer salad recipe.
No need to add more salt, it will be crispier and enough salty from the delicious olives and cheese.

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Recognizing Roadblocks in Weight Loss

I’ve just read another batch of good advice for people fighting obesity and, as usual, I’m not quite agreeing with all of  it.
Here is some of my “weight” wisdom, based on my own experience.
Your experience might be different, who knows?

 

Control how much you eat, especially when you don’t eat at home

“If I go to a buffet, I just can’t control how much I eat.”
Don’t rush to fill your plate like you haven’ t eaten for days. Anyway, it’s not “elegant”. Select from the buffet what looks healthier and arrange small portions on your plate, artistically,  following the rule: a quarter of the plate some proteins, half the plate veggies and fruits, a quarter of the plate starches or, much better, beans or nuts. Take your time. Eat slowly, don’t rush for a second serving, or if you do, try other foods. Better be only proteins and veggies or nuts, the second time, they’ll cut hunger.
Remember, art on your plate is the key!

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Roger Cziwerny via pixels.com
Cook at home for a healthy life
“I usually grab something on the way home from work because I am so tired, I don’t feel like cooking.”

Cooking your meals, if you’re not used to do it, it’s a very, very difficult change in your life. But not impossible and the reward might be huge.
Start simple: salads, stir-fried lean meats, mushrooms, canned beans, canned egg-plant or favorite veggies.
Take your time to shop once a week and fill your fridge with healthy vegetables, fruits, lean meats, cheese a.s.o.
Even if you’re dead tired, it takes less than an 1/4 hour to fix  a healthy sandwich and a salad. Add a fruit, an yogurt, a handful of nuts.
Then learn to make a soup. Any soup. You can make enough meat and vegetable stock to last a week and use it to prepare quickly soups. Add tomato juice and a handful of cooked pasta or par-boiled rice and you have tomato soup. Or, add a handful of cooked par-boiled rice, an yogurt and a whisked egg and you have a “Greek” soup. Add a bit of spinach and broccoli and you get a “green” soup.
Or don’t add anything else, just a squeeze a lemon in it and sip it with some wholewheat bread or toast.
You can learn more recipes, whenever you have time. Just keep it simple.

Cut your cravings for sugar and salt

“Cravings for sweets and salt is a bit difficult to get rid of, but you can do it in two weeks if you’re determined to change your lifestyle.”

Mmmm, this is tricky. First of all, before jumping in this wagon, check your health status.
Here’s one way to get rid of sugar and starch cravings , but you might need to repeat this once a year. I  repeat it, this is not for people with serious health problems.
Don’t even think such a drastic diet without a doctor’s advice, especially if you have heart problems or diabetes.
Don’t expect wonders, this diet might not work for you. Don’t be too happy, the first pounds you’ll get rid of are just plain water and if you’re unlucky some of your muscles.
A lot of variations of this diet can be found, like South Beach Diet or Montignac Diet.
For two weeks, cut foods with high or medium glycemic index like sugar, starches, fruits (with the exception of lemon juice and 1 handful of raspberries a day), vegetables like pumpkin and beetroot, potatoes, chickpea flour.
Check this site for information on glycemic index of different foods.
You can eat foods with a low glycemic index, like meats, cheese, eggs, fish, veggies, beans, nuts, diary, plenty of. Avoid processed food, eat fresh.
You need to drink more liquids than you usually do.
Expect fatigue, don’t plan exams of physical work, other than a stroll in fresh air.
After two weeks you can add one fruit portion to your daily menu, after one more week you can add one more fruit and a starch portion, after one more week, you can have 3 fruit portions and 2 portions of starches. In a month after the two weeks diet, you can have 3 portions of fruit and 3-4 portions of starches.
From this point on, start to personalize your diet, see what new addition  might fatten you.
There’s a lot of talk about GI and a lot of controversy since Dr. Jenkins first introduced the Glycemic Index of foods.
It worked for me wonderful and for other people though. To this day, I won’t eat a doughnut and this says something.Salt is a different story. It’s an acquired taste and it’s almost impossible to eat less salty then you are used to without spitting like a cat.
You have to change it slowly.
First of all, you have to read carefully the labels and skip very salty foods, at least for a while.
Try to avoid processed meats. No salty chips – cut them out.
If you’re cooking your own  meals, change your recipes. Add less and less salt. Replace at least part of the salt with spices and herbs. Lemon juice is a great replacement.
Don’t add salt to a green salad, but lemon juice. It’ll be more crispy.

 

Don’t give up the good things in life

“I love dessert. I can’t give it up!”
Who says to give it up? Just don’t eat it daily.
Several times a month in a diet for life  won’t fatten you. Take care what else you eat that day and exercise a bit more the next day.
Besides there are deserts and deserts and the good old dark chocolate.

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Viktor Tasnadi, via http://www.pixels.com

 

Exercise!

“I don’t like working out. It’s boring.”

Oh, come on! What do you want your life to be like when you’re old? Or in ten years? I like that Glasbergen cartoon: “What fits your busy schedule better: exercising 1 hour a day or being dead 24 hours a day?”
Of course you can find some exercise and make it less boring. Just walking half an hour a day in fresh air can make the difference. Invest in a music player or a camera or a dog, to make walking more interesting. Invest in a pedometer and compete with others. Try swimming. Any physical activity is better than sitting  all day long. “Any” is the magic keyword.

 

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Photo Emilia Dragne

The Good Aliens in Our Body

We, humans, are colonized by at least as many microorganisms as our body cells. A lot of scientists even say they are more, like twice or even ten times more. We inherimicrobiomet some of these  from our mothers but during our life this alien population changes.
Like in a forest, if there’s draught or too much rain, some of the members of this colony, our microbiome,  might disappear or change. No to mention if some of the inhabitants are killed or added or get sick, due to chemicals in the air or water, change in nutrients or attacks by their enemies.
I mean, whatever we eat, breathe, drink, whatever we do affects not only our body but also this colony.
And, surprise, changes in our microbiome affects our body!
Members of the microbiome that are friends to our health might disappear, being replaced by bad, bad microorganisms, some of them suspected of making us obese.
For decades scientists have been demonstrating that our microbiome is  involved in our body processes. It seems our gut bacteria even communicate with our brain, like demanding more food or less.
It is such a complicated picture! There are so many unknown facts, such a diversity of microorganisms and relations inside the microbiome and with our body and environment, that after decades of research, we still don’t know exactly what microbiome particularities differentiate lean people from obese.
What is known for sure so far is not too much:
– There is a difference between the microbiome of the obese people and that of the lean people. When obese people are colonized with the gut flora from lean people, under certain conditions, they can lose weight dramatically. It seems that the gut flora of obese people has less Bacteroidetes than Firmicutes  (what a lovely name) and is thought that these Bacteroidetes are more efficient at extracting energy from food. Bit of controversy in studies over the healthy ratio and other details, though.
– Microbiome can be changed by diet and lifestyle but there’s no silver bullet in this. Don’t expect that if you start from tomorrow eating  yogurt and fiber, you’ll get slim in no time. There’s no one-fit-for-all diet.
First of all, it depends on your microbiome, your genes, your lifestyle, your environment,  your health, your medication and so many other known or unknown factors.
Bacteroides are not the only cause for obesity.
Besides, scientists don’t know for sure which bacteria is involved, what is the right percentage between the various bacteria groups in our guts, which has to be killed, which has to be brought in and how.
Keep in mind also that nutrition science is in its infancy.

Meanwhile it seems a sensible and a fine idea to eat healthy, that is lots of veggies, some fruits, dairy, whole wheat bread, lean meats, less sugar, no junk food a.s.o., you should know the  do’s and don’ts by now. Eat good food but don’t eat too much, calories do count.
Also moving a lot in fresh air, doing some weight lifting  cannot but help maintain your guts health.
You might want to help your microbiome by eating probiotics to enrich your microorganisms colonies, the lovely Firmicutes. Foods like yogurt or kefir (but not that white pasteurized stuff from the supermarket shelves), fermented foods like sauerkraut and pickles, fermented cheese a.s.o .
You might also want to eat some prebiotics (the stuff that your microbiome need to stay alive), foods that include dietary fibers like trans-galactooligosaccharide,  inulin,  resistant starch, pectin, beta-glucans, and xylooligosaccharides.
Iai and uau, complicated, isn’t it?
Translating these fancy scientific words in every day  foods names, include in your menus:  bananas, raw garlic and leek, cooked onions, raw wheat bran, whole wheat bread, beans, lentils, potatoes (boiled in skin and refrigerated over night; eaten cold or reheated), oatmeal, mushrooms, apples, carrots.

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Pixabay
Source: pixabay.com

One more thought, related to our inherited microbiota.
We in Eastern Europe might have a different microbiota than let’s say that of the Chinese or Americans or French. Right?
This means, that whatever diet works for the French people, lots of cheese, red wine and so on, is not necessarily going to function for me.
Japanese may be lean but their all fish, white rice and algae diet might not suit my microbiota.
All those scientific American studies on thousands of people (Americans), their conclusions  might be valid maybe only in USA.
Think about this when you try to jump in one wagon or other.

Meanwhile, take a closer look at your local traditions, especially those that have suited your microbiota for thousand of years or more.

Note to travelers. If you’re visiting Romania, try the local sauerkraut and salt pickles and that wonderful Summer salad with raw onions and fermented white cheese.

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Pixabay
Source: pixabay.com

A Lifestyle Strategy

I’m not a fan of big words and strategy is one of them. But when it comes to your lifestyle, you really need one, “a plan of action designed to achieve a long-term or overall aim”.
If your aim is to be healthy, wealthy and wise, you need to think your actions on a long long term, for life.
I have no clue about the “wealthy” and “wise” words, you’ll have to figure for yourself your plan.
But when it comes to “healthy”, whatever you do, there are three  tips I’d like to share with you:

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Plan to move, exercise, walk, do any physical activity, DAILY!. Even cleaning you house is better than being a potato couch.

 

 

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Photo by Dana Tentis from Pexels

 

Enjoy good food.  As much as possible, plan to cook your own food, choosing healthy ingredients and recipes. Avoid over processed foods, prefer organic food. Choose a variety of many a color foods.

 

 

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Source: pixabay.com

 

 

Plan to deal with  stress. Keep in mind that no stress at all means a boring life. But, do respect your sleeping hours, your holidays, take some time to relax  and avoid as much as possible money troubles.

 

 

The rest is history, your life history.

 

 

 

 

 

via Daily Prompt: Strategy

Carbs and Ex’s

“Don’t eat carbs in the evening!”
“Don’t eat carbs, eat fats”
“Don’t eat carbs, eat protein”
“Eat good carbs with lots of fibre”
“Eat only good carbs and good fats”
and so on, and so on.

All these carbs and fats mantras they haunt me, like in Ella’s little song Ex’s and Oh’s.
https://www.youtube.com/watch?v=TA-bTnz4S4I&list=RDTA-bTnz4S4I&t=14

(By the way, this is in my “Dance to lose a poundsongs list, very catching rhythm)

My ex’s and the oh, oh, oh’s they haunt me
Like gho-o-osts they want me to make ’em all, all, all
They won’t let go
Ex’s and oh’s

I’ve change it, just for fun, My carbs and the fa fa fats they haunt me …

Well, back to science and my personalized diet, what shall I do with all these carbs and fats tips?

I’m trying to paint a “naive picture” of what happens in my body whenever we eat, to understand somehow what fattens me.
Actually, it’s a very, very complicated and fascinating process,  only partially known it seems, otherwise there would be no more obesity. I’d appreciate very much any comments or piece of research that will correct or improve my view.

When you eat food, it’s broken down into basic nutrients ( amino acids, fatty acids and glucose), which make their way into the bloodstream. Insulin, a hormone made by the pancreas,  helps moving the nutrients into cells. From the pancreas, insulin enters the bloodstream and travels to various cells, including muscle, liver and fat cells (all fat cells, including the white ones that store fat, the brown ones that burn fat). The cells are lined with insulin receptors. Once the insulin molecule docks onto the receptor, it signals the cell to open up and absorb the nutrients from the blood. As the nutrients are slowly absorbed, insulin levels drop, until finally all the nutrients are absorbed.

I don’t know what white fat cells use glucose for but for sure  they are not just storage units, they do need energy. Among other functions, they make lots of hormones like leptin that helps to regulate energy balance by inhibiting hunger.

The liver and muscle cells convert glucose that is not needed immediately for energy into glycogen. At one point, some 500g of glycogen might  be stored in your body, depending on  physical training, basal metabolic rate, and eating habits.
This might explain some of the scale variations. If you are happy that your scale shows a pound less in a day, don’t. It’s just variation. Look for a longer period of time to jump to conclusions.

The cells feed off of this glycogen before using fat as energy.
When blood glucose level drops too low, insulin secretion falls and your pancreas releases the hormone glucagon, which prompts the reconvertion of the stored glycogen into glucose and releasing it into the bloodstream.

As only a limited amount of glucose can be stored as glycogen and as it’s not safe to have more than 4g of glucose in your blood, the excess amount of glucose is stored in the white fat cells. One more role for the insulin is to trigger conversion of glucose into fat.
Burn it or store it, it seems there’s no other way to get rid of it.
Keep in mind that insulin is not the only hormone involved in the process of storing fat.

Just to get a flavor of how complicated things are, there’s  an enzyme called ASP (Acylation Stimulating Protein). This beast has the ability to directly store fat in the fat cells,  completely bypassing the glucose and insulin pathways.

And then, there’s the bacteria in your guts…but this is another story, even more complicated.

Liver glycogen stores serve particularly the central nervous system. The human brain consumes approximately 60% of blood glucose in fasted, sedentary individuals. This is why, in my opinion,  it’s not a good idea to eat low-carb for a prolonged period of time, even if your protein and fat intake might compensate. While I was on a no-starches-no-fruit diet for 2 weeks, I felt quite tired and couldn’t perform, my brain  was sometimes “foggy”. Slept well, though and a lot.

If you eat lots of carbs with a high glycemic index (like bread or sugar) they will be processed rapidly and your blood sugar will spike rapidly. The pancreas releases insulin, lots of, which tells the muscle, liver and fat cells to take up the blood sugar and remove it from the blood.  It seems that this spike in insulin might trigger the storage of excess sugar as fat. Rapidly. It makes sense if you already have more sugar in your blood than it’s safe and glycogen stores can’t take anymore glucose. Couldn’t find more information on this, though.
For sure, too many spikes, too frequently, will damage in time  the communication between pancreas and your cells. You’ll get to a point when the cells become insulin resistant. They do not respond to the insulin trigger and don’t absorb the glucose.
Except the fat cells, it seems.
In time,  the pancreas gets tired and will produce less and less insulin and you’ll  get seriously ill with diabetes.

Can you avoid this spike scenario with our modern lifestyle?
You eat a hearty breakfast, go to your daily activities, eat something at a quick lunch, no too much and then comes dinner. You swallow like a wolf maybe, a nice hearty dinner to compensate for a long hard working day. If you eat lots of carbs (as recommended by almost all guidelines), you might end with a spike in the morning and one in the evening, Many nutritionists recommend you to eat your carbs in the morning, not in the evening.
Is this working to avoid the spike effects?

Recently I’ve watched a very interesting BBC documentary, “Trust me, I’m a doctor”.
Among other subjects, a little experiment was conducted to check if eating carbs for breakfast is better than eating a lot of carbs in the evening.
Surprise, none was the winner. What matters is not so much when you eat your carbs but the length of the carbs-free “fasting” period that precedes your meal. Of course, this was a limited study and more research is needed.
Their advice so far is “not to worry too much about what time of day you eat carbs, as long as you’re consistent and don’t overload with them at every meal. If you’ve had a lot of carbs in the evening, try to minimise them in the morning. On the other hand, if you’ve had a pile of toast for breakfast, go easy on the pasta that night.
You might like this article, it’s quite interesting http://www.bbc.com/news/health-42705852

What’s in all these for a personalized diet?
Based on my new knowledge, this is what I’m willing to try and hope it will help me in time. Follow me, if you find it interesting too, I’ll keep you informed on my progress.
I do have in fact implemented some of them quite successfully, while being on the South Beach & Mediterranean diets. At least, I’ve stopped putting on.

“Fast” from time to time, to let the body rest.  I can’t and I don’t see the reason to fast by limiting calories to a ridiculous small number. I know myself, this is not going to happen.
But it’s worth trying and I can do it,  1 day a week with low Glycemic Index foods. That is, no starches (bread, pasta, rice, bulgur, biscuits, pizza), no sweets, sugar, fruits loaded with carbs like bananas.
Don’t try this before you asks your doctor, if you already have serious health problems, whatever they are.
I’m already having 1 vegan day a week, it’s a tradition and religion custom in my country.  I do feel better after my “no animal products” day  and I’ve  increased my  veggies and fruit intake.
Don’t overload with carbs, at any meal, in any day. If you eat a lot of carbs at a meal, take care not to overload the next meals too. If you eat too much in the evening, eat less or even skip breakfast if you are not hungry.
It remains to decide what “lots of carbs” means to my body. A simple test, measuring my blood sugar after eating certain foods, will help me. Measurements have to be taken at the first bite, half an hour after,  an hour, an hour and a half and two hours after.  Draw a graph and compare graphs with that of some reference food. Look for spikes. You should read this interesting book for details and other options The Personalized Diet by Eric Segal and Eran Elinav.
Avoid over-processed foods  like white bread, snacks, chips, confectionary, foods with added sugar, sweet beverages. This is easy, I’ve already got rid of most of them, I can live without.
Lower the Glycemic Index of some foods by properly cooking them. Eat pasta al dente, combined with cheese or tomato sauce, for example. Or, eat potatoes boiled in skin and refrigerated overnight.  I’ve already  tested my reaction to pasta with tomato sauce and potato salad. I’m so happy they are “good” for me.
Stop adding sugar in foods that are not deserts, like salads, sauces, soups a.s.o. This is quite difficult to do when you eat at a restaurant or buy some processed foods. It seems sugar is added in almost anything in a supermarket shelf.
Learn to “read” your body signals. Don’t eat if you’re not hungry. Try to eat slowly, don’t swallow, give time to your body to decide if you’re still hungry. This I’m fighting with and it’s tricky.
– And, more than anything else, exercise more and often to burn that glycogen and maybe some of the stored fat! Yeap, this is the hardest.

 

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Source: pixabay.com

 

 

 

 

 

 

I can do science too

I stumbled upon an amazing book,  The Personalized Diet by Eric Segal and Eran Elinav.

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I cite from the Amazon review  “individuals react differently to the same foods. A food that might be healthy for one person is unhealthy for another. In one stroke, they made all universal diet programs obsolete.”
Well, I have a slightly different opinion. Universal diets are a good starting point, with clear rules, menus, recipes, fitness programmes a.s.o. but should be personalized in time. This book gives one interesting, easy and useful tool to choose the foods that are good for you.
Of course, like with any diet, do not rush to climb in the wagon before consulting a health professional and checking your health status. 

My starting point was The South Beach Diet. It helped me to get rid of lots and lots of pounds but at one point I reached the dreadful plateau and after a tragedy in my life, started to put on again.
This year I’m trying a new approach, a more personalized diet for my life.
I have to understand what are the bad foods for me, those I’ll have to eat less even though they are not “forbidden”.  Also, I hope I’ll discover that I can eat safely some starchy foods like pasta or potatoes, provided I have the right recipe.

I’ve known for years that a lot of bread is fattening me but didn’t know what is the safe quantity. In my mind, 2 slices of 30 grams of homemade whole wheat bread were ok. Well,  after this first test, I’m beginning to wonder.
Here is the result of my first tests, a graph which clearly shows a very ugly spike in blood sugar after a fruit salad, Swiss cheese and 2 slices of my beloved bread.
Also, on this graph, my potato salad recipe seems to be on the goodies side. The secret is to boil the potatoes with the peel on, on very low heat, unpeel them under cold water, slice, add vinegar and keep them overnight in the fridge. Serve with marinated fish, olive oil, onion and a hard boiled egg. Yumi and good for me.
There’s a whole theory on how chemicals can change the potato starches this way, to make it a nice healthy vegetable.
my spike

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