Skinny Break

I took a break to deal with Skinny-Rules to deal with a close relative.  She called me scared because she is pre-diabetic and almost diabetic, after many warnings.

The issue is that she lives to eat and she has hardly moved her body since I have known her.  She eats whatever she wants and gives to thought to looking at labels and doesn’t really even know what to look for.  She eats what she likes and it hasn’t helped her health.

I had weight problems as a kid with this as a learned eating style in my family.  And if anyone with bad eating habits doesn’t change their ways, they will affect others too-like their children.

As a kid, my mother tried to give us vegetables, but they were all starches–peas, carrots, corn and potatoes.  Her meat was really fatty or processed, lots of white pasta, sauces, bread, sandwiches, Hawaiian rolls, fried chicken, pizza dripping in oil, Hostess items, Ritz crackers, movie popcorn, iceberg lettuce and thousand island dressing, pies, bundt cake, etc.  She knew little about nutrition and didn’t really care.

The weight issue was always with me, minus when I was in college and ate salads a lot…but as soon as I was around home more, I gained it back.

I learned the rules and weight fell off, but my relative’s bad eating habits  continued.  And yes, your choices affect your health, as well as your body.  My thyroid kicked out and I got Fibromyalgia and gained weight.  My relative has ended up with high blood pressure, high cholesterol and high blood glucose.  I could have ended up like her and worse–and she is still in danger of a stroke at 60 pounds too heavy.

So, I have supplied her with the tools.

The rest is now up to her.  She is stubborn and she might die soon because of it…or suffer horrible complications from diabetes.  This is happening because she is addicted to sugar.  I wish she had more fortitude to fight it.  I understand it because I was addicted too.

You have to go out of your way to find low sugar replacements and cut out sugar for weeks before it gets better.  I hardly ever have a craving anymore for any sugar.  This does happen when you get your brain off of this killer substance.  I am healthier, stronger and I look better than ever.  It can be done. Thank GOD I did it and I continue to share my knowledge with others, in hopes that I will help more than one person!

So, please don’t wait until you are 80-years-old or sick to do it!  Love yourself!  Eat food to live and don’t live to eat.  Exercise.


Honey, You Might Be Killing the Kids!

I know someone who came to my office this weekend with his son. This man wants to lose weight and he wants his children to lose weight too. He says he is watching what they eat, and they were late to my office that morning and came in with “breakfast drinks.” What were they drinking that was “good” for them, as he put it?

Nestle Strawberry flavored milk (30g of sugar) and Naked Juice (38g of carbs). There are approximately 4g of sugar per sugar cube. So, I pulled out my sugar cube box and I showed him 7.5 sugar cubes and asked him if he would give them to his son. Of course, he declined, but I told him he was with the chocolate milk–as that is how many sugar cubes are in his drink. And there were about 9 in Dad’s drink.

But, milk and juice is healthy!? Not so much. A balanced amount of milk as a protein, each day, is good for you. However, flavored milk AKA SUGAR milk is not good for you. And, the juice is overkill. FRUIT is good, the pulp and the fiber is needed and NOT in that juice. So, in his juice is 1/2 a banana, 1/3 of a mango and 21/2 apples. If you had to eat that many pieces of fruit in one sitting, you could not really do it. So, EAT fruit, don’t drink it. It is less fiber and too much sugar. Plus, both the milk and the juice were in huge containers and they were both trying to drink the whole thing. They should have just had a little bit of it.

So, what should dad have fed himself and his kid for breakfast? Sure, they were in a hurry that day and they wanted something easy and quick. So, what could Dad have done instead?

Parents need to educate themselves. No wonder there is a problem with a large amount of childhood obesity, and more adults are obese now than ever in the history of the United States. So, here are some ideas!

Quick Low-Sugar Breakfast Ideas:

1. Hard-boiled eggs (pre-made) or just scramble some eggs–quickly.
2. Microwaveable STEEL cut oatmeal (there is some at Trader Joes and at Costco) and put some blueberries in it.
3. A low-carb protein bar.
4. Low-fat string cheese or mini baby bells.
5. Worse case scenario–fast food place, just order scrambled eggs and bacon.
6. Turkey or chicken slices with low-fat cheese or microwaveable turkey bacon or sausage
7. A low-carb protein drink.
8. Put ONE piece of fruit in a blender with some ice and some veggies (there are recipes online) and make a small smoothie.
9. A glass of low-fat milk, low-carb Greek yogurt.
10. Low-carb pancake mix and syrup.

(yes, some of that is processed meat, and nothing is perfect, but it won’t add to your waistline like sugar drinks will.)


Non-Starchy Vegetables vs. Starchy Vegetables

When wanting to lose weight and maintain your weight,  you need to be conscious of how many carbs you get into your diet daily.  YES, you want vegetables, but many people mistakenly think of potatoes of any kind as an innocent vegetable.  You need to get 4 small servings of vegetables a day (about half a cup of each serving), but if it is a STARCHY vegetable, not so much.  You need to cut down the serving by half if it is carrots and you have to be aware that I gave up starchy vegetables altogether.  Now, you can have them if you like, especially in maintenance, but be aware of what they do to your body.

First, the good they do.  Potatoes are a very good source of vitamin C and potassium and a good source of folate, vitamin B6, and manganese. They also contain a fairly high concentration of antioxidant phytonutrients.

The problem with potatoes is that they are high on the glycemic index.

Estimated Glycemic Load of Potatoes

  • ½ cup diced raw potato: 6
  • 1 medium potato (2½ to 3½ inches in diameter; about 7.5 oz):17
  • 1 large potato (3 to 4½ inches in diameter; about 13 oz): 29
  • ½ cup mashed potato made with milk (no butter): 8
  • ½ cup mashed potato made from dehydrated (instant) potatoes with milk: 7
  • The glycemic index gives us an idea of which foods raise our blood glucose fastest and highest.
  • BY COMPARISON:  one serving of broccoli is 8, one serving of cauliflower is 1 , and spinach is 0.
  • Why is this important?

    Many people have problems processing large increases in blood glucose.  Having blood glucose that is too high, is on the road to diabetes and the way to correct this is to cut carbs and eat foods lower in glycemic index numbers.

  • Eating pure glucose is given a ranking of 100 — all other foods are in relation to this. So a food with a glycemic index of 95 raises blood sugar almost as much as pure glucose, but a food with a glycemic index of 20 doesn’t raise blood sugar much at all. It’s important to keep in mind, though, that the glycemic index does not take portion size into account. The actual amount any food raises blood sugar has to do both with how glycemic it is, and how much of it you eat. The glycemic load attempts to combine these concepts, and some diets are using the glycemic load for this reason.


Vegetables LOW in carbs:

  • Sprouts, alfalfa and other small seeds (sprouted legumes have more carb)
  • Greens – lettuce, spinach, chard, etc.
  • Hearty Greens – collards, mustard greens, kale, etc.
  • Radicchio and endive count as greens
  • Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
  • Bok Choy
  • Bamboo Shoots
  • Celery
  • Radishes
  • Sea Vegetables (Nori, etc)
  • Mushrooms
  • Cabbage(or sauerkraut)
  • Jicama
  • Avocado
  • Asparagus
  • Okra
  • Cucumbers (or pickles without added sugars)
  • Green Beans
  • Fennel
  • Cauliflower
  • Brocolli
  • Peppers
  • Zuchinni
  • Summer Squash

So, eat your VEGGIES and choose wisely.

P.S.  The carb content of the above mentioned items per serving:

cauliflower, brocoli  1-3g of carbs, spinach is 0-1 g of carbs and a potato is 35g for a medium potato.  See the difference?  If you want to stay skinny, you can’t have more than 50-100g of carbs a day.  35g is a lot for ONE item for the day.