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Monday, 20 October 2014

Healthy eating

I am always learning new things about health and nutrition. It has been a bit of a passion of mine for many years now. I believe that God created different foods, and plants for our healing, and nutrition. If we make good choices, then we can help ourselves by having less health problems, and illnesses etc.

After having being disappointed by The Trim Healthy Mama diet, I decided to do more research on losing weight (I have actually lost 2 stone since then).

I have also since discovered I can tolerate small amounts of xylitol. You can purchase this as ''total sweet'' at Holland and Barrat, and Waitrose. This isn't zero calories, but is half the amount of normal sugar. Beware though, as this is highly toxic to dogs.

I have also decided to try to concentrate on eating more lower GI foods. Gi, is the glycaemic index which has been given to foods, based on how the blood glucose level rises after eating certain foods. Porridge, for example gives a steady response, and is low GI, and Cheerios gives a quick burst, which then slumps,giving it a high GI. Protein lowers the GI content, so it is important to choose protein at every meal, and probably why I lose more weight when I snack on nuts!

Now, it is impossible to cut out all sugar from the diet, because even vegetables. However, I have tried to cut it right down, by not choosing grapes, eating only just ripe bananas, etc. I gave up sugar in tea and coffee a couple of years ago, and that has cut a dramatic amount of sugar from the diet. Think 4g is 1 teaspoon, and I was having 3 coffees, with 2 sugars in each, and 3 teas with 1 sugar. That is 36g of sugar, less, and in ten days is equal to more than a third of a small packet of sugar!

I have a grave concern with how diets such as THM use an awful lot of high fat foods, such as double cream, cheese, etc, and also fatty meats like pork, etc, which also contains nitrates. I believe moderation is the key with everything, even vegetables! We all know the effects of eating too much fruit, and veg.

So, what am I eating, and what am I doing?
Well, I bake a lot of my own, which means I control the amount of sugar, etc, and use good ingredients.
Here is a typical list of what I eat during a typical day:
Breakfast: a small bowl of porridge with wholemilk, and a sprinkling of xylitol.
Lunch: 2 slices of wholemeal toast, with butter, and baked beans.
Dinner: Roast free range chicken, roast sweet potato, and half a small roast normal potato with 3 different veg, and gravy.
Pudding might be some yoghurt, or some home made cake.
snacks include nuts, a piece of fruit, veg, and a hot chocolate made with almond milk, and a teaspoon xylitol.
Occasionally I allow myself a 15g pack of crisps, but usually only once a week.

So major keys to weight loss?
1) Cut down the refined sugars
2) Eat less carbs (you don't need as much bread and potatoes, as you think you do)
3) Exercise. (Very important, as you can be slim, but unfit)
4) Eat saturated fats in moderation, and ditch meats like pork. Free range chicken is much healthier.
I find by not denying myself a pudding, I am less likely to feel deprived. My pudding usually contains no more than 30g sugar, and that is less than what I was having in hot drinks!
This week I shall be experimenting with a healthier muffin in a mug recipe. Watch this space! When I have tweaked it, I will post it.

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