Monthly Archives: March 2014

Carb Sense

Carbohydrates are essential for good health. They give our body energy. But, we must be aware of how carbs effect our body. There are simple and complex carbohydrates. Simple carbs are absorbed quickly into the blood stream, whereas the body has to work at releasing the carbs in their more complex forms. Both enter the blood as glucose. How quickly they raise blood sugar is behind the Glycemic Index and Glycemic Load numbers.
The increase of sugar in the blood stimulates the pancreas to secrete insulin, which is a hormone that the body uses to regulate the blood sugar by informing your body it is time to store the sugar as glycogen and fat. Simple carbs cause a higher sugar load and causes a higher insulin response.
But aren’t their good carbs? Yes. Eat more fresh vegetables, more fresh fruits and less grains and cereals. Vegetables have sugar but it is harder for your body to get to it and causes a gradual absorption into the blood stream. Fruits have more sugar, in the form of fructose, which usually has a higher glycemic load than vegetables. Nature usually pairs these sugars with fiber.
Fiber is not digested by your body, so these carbs basically pass through you. These can be subtracted from the total carbs to get your “net” carbs, also sometimes called impact or effective carbs. If you eat something with a Total Carb count of 16g, with 4g of fiber, then this food would have 12g of net carbs.
You may notice that the fiber and sugar carbs listed on the label do not add up to the total carb count. For instance, a sweet potato, 5” long (130g) has 112 calories. It has 26g of Total Carbohydrate, 4g of fiber and 5g of sugar. So what is the other 17 grams? Those are complex carbohydrates or starches. It has a medium glycemic load of 11. Foods with a glycemic load of 10 or less are considered to have a low glycemic load. High glycemic load (20 and higher) foods increase blood sugar the most.
Keep your net carb count low by using fresh vegetables, supplemented by fruit. Not only do fresh vegetables offer complex carbs, they are usually packed with lots of nutrients. Foods such as raw cauliflower, broccoli, tomato, and even celery are very nutrient dense, make you feel full and accomplish all this with limited calories.
Happy eating. You don’t have to necessarily count carbs, just realize where they come from. Stay away or limit obvious starches as they quickly turn to sugar and increase your insulin (storage hormone) response. Good health to you.

Advertisements

What’s Different?

What is the difference between my current diet and the ones that I tried before? First of all, only time will tell how successful this diet will be. The purpose of this diet was to improve my digestive symptoms. I am currently in my tenth week of Gluten free dieting which includes a month without any grains. My stomach is finally beginning to feel better.

But one additional effect of this current diet is that I am losing weight. I again, emphasize, this was and is not the main focus of this diet. But, hey, I will take it. Since I need to lose weight anyway, it is a most welcome addition.

My previous diets were just a lessening of the volume of food and calories that I was eating before. Even increasing whole grains and fiber were part of those diets. I now understand the effect of glucose spikes in the blood caused by wheat and other grains. Two slices of whole grain wheat bread raise your blood sugar levels higher than a Snicker’s bar. This in turn creates an insulin reaction that ends up storing the sugar as fat.

Even though I was tracking my calories and eating less of them, I felt deprived. The wheat and grains caused me to be hungry and stimulated my cravings for starchy foods. I would lose weight for a short while, but as soon as I began eating again, the weight would come back on, and sometimes even more. I was caught in the same endless cycle that many people are in.

So what makes this different? Removing the wheat and grain from my diet has caused me to seek out other sources of nutrition, namely fresh fruits, vegetables and meats. Vegetables, especially, are low in calories but high in nutrition. You can consume several cups of baby spinach and broccoli and barely break 150 calories. I have purposely tried to keep my carbohydrates below 100g per day. I am eating between 90 – 150g per day.

Again, what’s different? Because of the food that I am eating, I feel fuller on less calories. I am not hungry as often. Since my blood sugar is being kept stable from the naturally low glycemic effect of most of the foods I eat, I avoid the sugar crash and subsequent cravings that come with it. I am simply not hungry all the time as I was in the past. That is be big difference when it comes to hunger.

My past diets made me hungry or feel deprived. I really didn’t feel much better, even when I did lose some weight. Since I have stopped eating grains, I have experienced many benefits, many unexpected. I knew about the brain fog, as it happened to me before almost after every lunch. I did not expect my energy levels to go up as much as they have. I did not expect my arthritis pain to go away. I did expect my stomach pain to go away, but it did not while gluten free, but is now much improved as I am grain free.

Yesterday, I took a 5.5 mile ‘forced march’ hike with my son. My joints did not bother me. I was a little sore when I got home but it wasn’t arthritis pain, it was a ‘dang, that was a hell of a workout’ kind of pain and it felt good!

Benefits so far: more energy; more alert; no arthritis pain; less hungry; less cravings; fresher foods; cooking adventures; better mood; and better sleep.

When I tell people that I am grain free, they sometimes ask, “Then what do you eat?” That is a very fair question. It is a question that I would have asked myself if someone told me they were grain free. Wheat, corn, soy and rice is in the majority of foods in the American diet. The diversity in the store is actually based on a limited set of ingredients. So once you explore the outside aisles you can begin creating vegetable and meat dishes that are not only delicious but very nutritious and healing to your body.

Is there a difference this time? You bet there is. I am feeling better in so many different ways; it is absolutely amazing how diet affects your overall wellness. Of course we know what you eat is important, but until you experience such a change in your life, you will never understand just how important.

My wish is for a better health, better foods, and a better life for you.

Is Messiness a Character Flaw?

Hi. My name is Harry and I am a slob. If you were to compare my life with the Odd Couple of years past, Felix Unger and Oscar Madison, I am very much like Oscar. Also, like that same couple, the other side of the relationship, my wife, is neat and organized. I do not go out of my way to annoy her with my disorganization but it happens that way.

For some people, a bed freshly made in the morning is the perfect beginning of the day. It makes all things right in the world. Humanity can continue on its journey forward. But it really makes no difference to me if the bed is made or not. It doesn’t even occur to me that an unmade bed has any impact in my day.

Clutter does not bother me. I do not like filth, but I do not mind clutter. I have always been disorganized. I was always scolded by my teachers for being disorganized. I could never remember the combination to my locker (so I jammed the lock, so it wouldn’t fully lock). My desk at work is a mess, but I get my work done, meet deadlines and exceed expectations. Albert Einstein quipped, “If a cluttered desk is a sign of a cluttered mind, of what, then, is an empty desk a sign?”

“We have a tendency to think of messiness as a character flaw, but these people are generally more productive than neat people since they spend more time getting things done than they do straightening up,” David H. Freedman explains. “Plus, they’re often more imaginative than neater folks, since creative people usually find a bit of clutter to be stimulating and expressive.” David Freedman and Eric Abrahamson were co-authors of the book, A Perfect Mess: The Hidden Benefits of Disorder – How Crammed Closets, Cluttered Offices, and on-the-Fly Planning Make the World a Better Place

So, is messiness a character flaw? Maybe, but I do not think so. Are messy people immoral? You know, the whole cleanliness is next to godliness thing. I do not think that is the case either. I honestly think it is just how my brain works. It just may be that I am constantly distracted by more interesting things, at least more interesting than tidying up. Or, maybe, the cost of tidying up may be less than the potential benefits. On one occasion at work, an employee was filing daily order papers, in order, after entering them into the computer system. The organizing, sorting and filing took about an hour out of her day. Almost no one ever needed to see those papers. I changed the system to a 31 day file, where she simply stuck all the papers in the file, unsorted, by day. Searching once in a while took a few minutes to half an hour, but it saved 20 hours of filing each month.

Neat people are fine too. The organizations help them feel in control. I know I control very little and I am in no way interested in being the general manager of the universe. My wife has files and places and she likes to know that everything is where it should be. I depend on her organization skills and am very glad she has them. As a side note, almost everything I put in a place so it would not get lost ends up never found. I almost always forget where that perfect place was. Oh well, it certainly is safe from me.

I think the difference is personality and how our minds are wired. I have accepted that I am messy. I am happy to be me. If you are neat, then I am happy that you are. It would be really great if we were accepted as we are. Sure, we have flaws, we all need to improve. I do make the bed because it makes my wife happy, not because it means anything to me. Making the bed really is an act of love. Besides, I’m just going to mess it up again later when I crawl into it. Such is life. This is Oscar, signing off.