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Life without sugar (or at least a low GI lifestyle)
    #21394552 -

I've dealt with being over-weight for much of my adult life. I recently started seeing a doctor and, among other things, he wants me to cut sugar and carbs out of my diet. I am not diabetic, but close and he wants me to eat like I am until I get my weight down. He as also prescribed me a medicine to help get my weight down that's usually used for diabetics,but it seems to have some positive results for weight loss, too.

For the most part, it doesn't seem to hard to find and make meals. Breakfast is the hardest one. I like oatmeal and other grain cereals, if they have maple syrup. But, he said no maple syrup.

I'm trying Agave nectar because I've read diabetics eat that.

I'm intersted in healthy, tasty, low carb, low GI breakfast ideas. I think I can only eat oatmeal for so long before I'm burned out. Quick and easy are a plus.

My doctor doesn't want me cutting out all carbs because the benefit of some carb sources outweigh the cons. His primary concern is GI (glycemic index) as opposed to over-all carb intake. He wants me to only eat low GI foods, so no rice, bread, or pasta and some medium to high GI fruits and veggies.

Thanks for your help


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Edited by SpitballJedi (03/13/15 05:47 PM)

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Re: Life without sugar [Re: SpitballJedi]
    #21394662 -

I also try to not consume any added sugars, so my breakfast consists of granola+hemp, trail mix, fruits like oranges, apples, bananas, mangos, smoothies of fruits and veggies, and refridgerated hemp seeds :smile: hope this helped some. I suggest looking into a highly raw foods (mainly or completely vegan for best results) diet. A 30 day (or more) raw vegan diet has shown to help many people manage or even reverse their type 1 and 2 diabetes. I feel like this will help restore your body back to harmonious levels. I'll post some links talking about this as well as the link for an incredible documentary that you may be interested in :smile:

http://www.sciencebasedmedicine.org/simply-raw-making-overcooked-claims-about-raw-food-diets/




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Re: Life without sugar [Re: SpitballJedi] * 2
    #21394688 -

Hey man!

Good for you for taking the steps necessary to control your weight and potential diabetes.

I did a completely no-sugar cleanse back in 2009 and it was one of the most eye opening experiences for me as far as health & nutrition are concerned. I lost a lot of weight too.

I have bad news for you about agave nectar though. If you're truly going no sugar, you're going to want to avoid ANY sweetener that contains fructose/glucose. http://blog.doctoroz.com/dr-oz-blog/agave-why-we-were-wrong

Also ALL fruit, breads/gluten, alcohol.

Basically you're going to have to embrace completely redefining your relationship to food. 

This is a GOOD thing. Sugar is extremely inflammatory. It will be hard in the beginning, but you're going to be amazed at how much your energy starts to shoot up after just a few days off sugar completely. Also after 6-8 weeks of this, you'll NEVER be able to go back to the same level of sugar consumption as before. 

Breakfast was really hard for me too. I started eating quinoa w/ eggs on top. I would also sometimes have cold quinoa cereal. Basically that's just quinoa w/ loads of nuts & seeds & almond milk. Oatmeal is fine too, but you're gonna have to let go any sweeteners. Try adding coconut oil w/ cinnamon (very good for controlling blood sugar levels!), nutmeg, & ginger.

As far as I am concerned lemons & limes are still good to have for squeezing in water or green smoothies because they're very low sugar.

Any other questions, just ask, I'm happy to help!

:bunnypeace:


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Re: Life without sugar [Re: yogabunny]
    #21394877 -

Thanks for the reply.

Being as I'm not diabetic, my doctor says I don't have to eliminate all sugars from my diet. He seems to think some moderate changes will have some big affects. I have some other issues that he thinks is affecting my insulin and blood sugar and we are working on that too.

He seems to think eliminating the major stuff like rice, pasta, bread, and anything with added sugar will be very beneficial until I get the other issues in check.

He doesn't want me to eliminate all fruits and carbs because the pros of some fruits outweigh the cons and he's more concerned with glycemic index.

He doesn't want me eating any bananas, mango, papaya, and some others that are similar. No dried fruits, fruit juice, and oily nuts like cashews and Brazil nuts. No citrus fruits except lemon and lime.

He does want me to eat apples and pears though. Also walnuts and almonds.

He said no honey or maple syrup, but I didn't think about agave. I talked to a nutritionist and did some research on agave and although it is a sugar, it has a low GI and apparently many diabetics use it in small amounts, which I would only be using a small amount, less than a teaspoon once a day.

I thought about quinoa with an egg on it. I thought it would be weird, I'm glad I'm not the only one who thought of it.:lol:

I was wanting to put together a few different easy in the morning recipes so I don't get burned out. I may be able to give up the agave, but I think if I do too much too fast, I won't be able to stick with it.

What's some other stuff you do for breakfast? I'm sure you're right. I will have to rethink my approach to food. I may have to eat some no traditional stuff for breakfast. I mean, who says you can't have salmon with your coffee? Salmon and tomato omelet?


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Edited by SpitballJedi (03/11/15 08:08 PM)

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Re: Life without sugar [Re: SpitballJedi]
    #21394918 -

Why not ham and eggs, that like one of my quick goto breakfasts..
Idk tho ham may have some sugar depending on type of ham.


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Did you not know that the royal hunting grounds are always forbidden?

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Re: Life without sugar [Re: SpitballJedi] * 1
    #21394934 -

I'm assuming you were prescribed metformin.  Metformin decreases hepatic glucose while increasing lipooxidation (fat burning).  You may experience some stomach upset, but this should subside with time.

It's important not to completely eliminate carbohydrates from your diet.  Carbohydrates are necessary for monoamine biosynthesis, and without them your body can't produce important neurotransmitters such as serotonin.  If you are decreasing your intake of carbohydrates, it's important to increase your intake of vitamin B6, as this will assist in making better use of what carbohydrates you do ingest.

For sweetening, I recommend stevia products.  Stevia is a naturally-occurring sugar substitute which is orders of magnitude sweeter than sugar.  While one of its breakdown products is glucose, this glucose is not absorbed into the bloodstream, making it non-caloric.  Stevia products are ideal for your application.

All the best.

:peace: Ped


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:poison: Dark Triangles - New Psychedelic Techno Single - Listen on Soundcloud :poison:
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Re: Life without sugar [Re: SpitballJedi]
    #21394968 -

Ahhh, I see.

Well, if you don't do it now, i definitely advocate for going completely sugar free including fruit at some point!

If you're going to still do fruit, def stick to low sugar fruits. Apples, pears, blueberries, raspberries, etc. You can put those in your oatmeal to sweeten it instead of agave or honey!

Quote:
What's some other stuff you do for breakfast? I'm sure you're right. I will have to rethink my approach to food. I may have to eat some no traditional stuff for breakfast. I mean, who says you can't have salmon with your coffee? Salmon and tomato omelet?


Yes! Exactly. It's tough at first, but then it gets fun to think outside the box and come up with new ideas!

I pretty much eat a fruit smoothie first thing in the morning every morning made w/ blueberries, raspberries, hemp seeds, almond flour, chia seeds, spirulina, bee pollen, maca & cacao. I use frozen berries & blend w/ water. Then later on in the morning I'll usually have some oats w/ almond milk, sunflower seeds, pumpkin seeds, spices & almond milk; maybe some boiled eggs & a green smoothie.

One of my other go to breakfast favs is eggs over mashed sweet potatoes w/ either sausage or bacon. YUM!


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Re: Life without sugar [Re: yogabunny]
    #21395127 -

Thanks for the good ideas.

Yes, it is metformin and weight loss is the main reason he prescribed it and I've started taking a vitamin supplement made by Garden of Life. So far, I haven't had any side-affects, but he said it was low dose.

I love bacon, sausage and ham sooo FN much. But, unfortunately my blood pressure is a little elevated and is going up because of some other medications and my cholesterol is high, so those are off the menu. And I'm hypothyroid and low testosterone. My estrogen is higher than my testosterone. I just found all this out last week.

I have been eating sweet potatoes like a mad man :lol: broccoli too.

It's going to take some adjustment and I can't do it all at once. I haven't cut out all the carbs, just the major ones like pasta, rice, and breads and I'm trying to replace them with low GI carbs. I never thought I had a sweet toothe until this week :lol:

I like kale. Any good kale recipes you want to share? Quinoa was the first food the doc mentioned I should incorporate. He said eat as much as I want. and beans too, specifically black and pinto


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Re: Life without sugar [Re: SpitballJedi]
    #21396466 -

Yeah when I went off sugar I had such cravings, like whoa. I was dreaming of bread & cookies at night!

After a few days the cravings go away and your energy starts to spike. It's glorious.

And yeah, qunioa bowls are going to be your best friend. Put like 1/2 cup quinoa in a bowl w/ some steamed kale, broccoli, & beans then drizzle w/ olive oil, tahini, and a little bit of gluten free tamari. so YUM.

Do you have a crock pot? That's my favorite new way to cook sweet potatoes. I'll throw 4 or 5 of em in there on low or high depending on how much time I have to wait, and then just let them cook until soft. They come out so creamy this way, the skin peels right off and then I just put them in a tupperware with some cinnamon & nutmeg, and eat throughout the week.

Kale chips are great. Google some recipes, super easy to make and you can season them w/ anything you want!

Here are a couple of kale salad recipes:

http://eco-chick.com/2012/03/10346/kale-salad-recipe-raw-chef-heidi-swanson/

http://cheese.about.com/od/dark_greens/r/Kale-and-Avocado-Salad-with-Parmesan-Dressing-Recipe.htm

Personally I can't stand the taste of raw kale, but to each his own.

If you can, invest in a magic bullet type of blender so you can start making smoothies. I make a "salad in a cup" once or twice a day to help keep lots of raw veggies in my diet. I make mine w/ spinach, carrots, cucumbers, ginger & fresh lemon juice to taste.

Also here's a recipe for an un-veggie soup I made last week that came out super good. Un-veggie because it's mostly vegetarian, but uses Chicken Stock. I like Kitchen Basics unsalted chicken stock best.

Un-Veggie Soup

Ingredients:

1 tsp chopped garlic
1 tsp chopped ginger
2 tbsp unrefined coconut oil
1 tbsp grass fed butter
1 tbsp tamari
1 tsp whole coriander crushed
1 tsp whole cumin crushed w/ mortar & pestle
1 cup chopped celery
1 cup chopped carrots
1 ½ cups black eyed peas
½ cup sweet peas
1 cup broccoli
4 cups chicken stock

Directions:

In a large pot on medium heat warm coconut oil, butter & tamari, being careful not to burn. When the oil begins to pop add crushed whole coriander & cumin and let them “pop” for about 30 seconds (the oil & tamari mixture should be warm enough that the crushed seeds pop when you add them in). Then add the carrots, celery, garlic, and ginger; and let cook until the celery begins to get soft. Then add all the beans, the broccoli, chicken stock and bring to a boil. Reduce heat to a simmer, cover and let simmer for 20 minutes.


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Re: Life without sugar [Re: yogabunny]
    #21396792 -

I do have a crock pot. I've just been putting 4-5 sweet potatoes in the oven because I like the texture of the skin that way. I'll have to try the crock pot though.

I've never prepared quinoa. Is it pretty easy? Is it best to prep it separately and then add stuff to it through the week?

My favorite way to make is rice is to boil water in my enamel coated iron pot, pour in the rice, then put it in the oven. It makes a real nice blend of soft and chewy texture.


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A little civility goes a long way
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Re: Life without sugar [Re: SpitballJedi]
    #21396960 -

Quinoa is suuuuuper easy.

What I love about it is that it cooks quicker than rice & is way more forgiving if you, say, add a little too much or too little water.

It's just 1 part quinoa to 2 parts water. Put the quinoa & water in a pot, bring to a boil, reduce heat to simmer, cover & cook for 10-12 minutes. (or desired tenderness) I prefer mine cooked really soft, but I know some people who like it more al dente. 

Since it cooks so quick I don't mind cooking it to order every time I want to eat it, but I have also been known to cook a huge portion of it to use throughout the week.

That rice tek sounds dank!  :awesomenod:


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Re: Life without sugar [Re: SpitballJedi]
    #21402099 -

It's really all about creating healthy habits. Once you've done that, you don't even have to think about it.
Apples are awesome. And you like kale you said. Do you have a juicer?  If not, get one. Well worth the $100.
Also, being active is something that people who want to lose weight forget about. I run everywhere i go. Everywhere. From the car to the home depot i am running. Why?  Two reasons. Save time and burn fuel. 
Fat is fuel. Step on the gas in your truck and you get there faster and burn more fuel. Same thing with your body.
Jump roping is key too. 20 min of jump roping is better than an hour of running.
Recap. Establish healthy habits. Get active.


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A cube is NOT a cube.

FALL IN LOVE WITH LC
FOTTSE!!!
ALL NOOBS READ THIS!!!


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Re: Life without sugar [Re: azur]
    #21402502 -

azur said:
It's really all about creating healthy habits. Once you've done that, you don't even have to think about it.
Apples are awesome. And you like kale you said. Do you have a juicer?  If not, get one. Well worth the $100.
Also, being active is something that people who want to lose weight forget about. I run everywhere i go. Everywhere. From the car to the home depot i am running. Why?  Two reasons. Save time and burn fuel. 
Fat is fuel. Step on the gas in your truck and you get there faster and burn more fuel. Same thing with your body.
Jump roping is key too. 20 min of jump roping is better than an hour of running.
Recap. Establish healthy habits. Get active.



great advice!

I think OP is going to have great results because he/she seems extremely open to change. I'm super excited for you OP. Keep us posted!!!

:bunnypeace:


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Re: Life without sugar [Re: yogabunny]
    #21403216 -

Yes, good advice indeed. Making good food choices that I can sustain will be my obstacle.

I like the unhealthy stuff, but I do actually like a lot of healthy foods too. My problem is always finding myself in a food rut and letting myself get sucked in to the viscous cycle of sugar spikes and crashes.

I've realized that Bojangles's and Hardee's are good, but they really aren't so good that they are worth my health. Especially when I consider how much I actually like healthier options.

Part of it's a convenience thing too. I have a pretty busy lifestyle and the only really good eating options are cooking at home unless I want salad. I live alone too, so I'm trying to find a lot of options for convenience.

Quinoa seems like a pretty solid foundation to work from. Seems like you can put just about anything in it and it seems at least as easy rice.

Last week, I weighed 309 and am 6'. This morning I was down to 298. Most of that was probably just my system flushing out and typical day to day variance. But, it's a positive direction and I already feel more energetic, in part because of the medication and part because of the lower GI diet.

If you come across any other recipes or good recipe websites, please post. I know my way around a kitchen pretty well and I like to make stuff I can eat as leftovers for lunch in my van at work.

And thanks again for all the input. You too, azur


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Re: Life without sugar [Re: SpitballJedi]
    #21403289 -

Fast food and soda are the worst. Sadly,  i still drink soda.
But in the past 12 years I've eaten fast food less than 5 times. And those times were just because i was so very hungry and it was the only option. Within 30 min i shit it out. Not pleasant. Quit fast food for 6 months and then eat it and you'll realize just how bad it is.
Seriously, if you can just break that habit and pick up good ones, after a few weeks it will just be your normal routine. And remember apples!  Figi and honey crisp are the best!  Super crunchy and super sweet.
Also, think about fast food triggers. If smoking pot makes you want hardees, quit smoking pot while you're at it. I know pot gives me ridiculous munchies and sometimes i just have to stop smoking for a bit.
And buy yourself a comfortable pair of sneakers that will encourage you to walk more often.


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A cube is NOT a cube.

FALL IN LOVE WITH LC
FOTTSE!!!
ALL NOOBS READ THIS!!!


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Re: Life without sugar [Re: azur]
    #21403320 -

Fast food has sooo much sugar in it. I usually feel bad not too long after I eat it.

I already feel some of my energy coming back just from the past couple of weeks of better eating. I'm already starting to feel more motivated to do everyday stuff like clean my house and cultivate.

There's a girl that lives about 2 miles down the same road I live on that's always liked me. Maybe I'll get motivated to walk to her house. Two workouts in one day. :wink:


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Re: Life without sugar [Re: SpitballJedi]
    #21403332 -

There ya go. When my girlfriend and i first started dating, i lost 15 pounds in a month. But i was really working it. Too tired for that shit now. Ha ha.
Definitely get a juicer dude. Juice for breakfast and lunch and eat a sensible dinner. A real dinner though. Not a salad.
Only thing that sucks about eating healthy is it's more expensive. But hey, you are what you eat. So eat well. Good luck mang.


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A cube is NOT a cube.

FALL IN LOVE WITH LC
FOTTSE!!!
ALL NOOBS READ THIS!!!


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Re: Life without sugar [Re: azur]
    #21403933 -

:thumbup:


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A little civility goes a long way
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Re: Life without sugar [Re: SpitballJedi]
    #21403955 -

Hey man. Another thing. We were working on diets for my son and we tried a gluten free diet for 2 months. Not the best tasting, but it forces you to not overeat.


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A cube is NOT a cube.

FALL IN LOVE WITH LC
FOTTSE!!!
ALL NOOBS READ THIS!!!


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Re: Life without sugar [Re: azur]
    #21404021 -

My doc said I had very slight allergy to gluten, but that a low GI diet would really take care of that issue for me because I would be eliminating most stuff with gluten anyway.

I've read that humans aren't really evolved to eat gluten and it contributes to some stomach lining problem that I can't think of right now.

But, I've read it coats you stomach lining or something and obstructs vitamin and mineral absorption and then over time eats away at the lining. Some people are more susceptible than others. One of my nieces has the disease or syndrome and sometimes it feels like needles in her stomach when she eats the wrong stuff.


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