Finally getting around to answer some of the most asked questions I get about my 100 lb weight loss. Please keep in mind that I am not a Doctor or a Nutritionist and am only answering these questions from my point of view and from what I experienced in my journey. These recommendations worked for me but may not work for everyone. I have never suffered from any sort of eating disorder so my perspective might be different from someone who has and I do not ever want to promote something to someone who this will affect in a negative way. Always do what is best for YOU emotionally, mentally and physically. Getting healthy should be something that is celebrated and enjoyable…if it’s not that for you, stop what you’re doing and consult a doctor about how you are feeling. It’s never okay to result to unhealthy measures or to feel you aren’t good enough in your current state.
I hope my video is helpful in answering some questions about my journey. Be easy on yourself, love yourself and do the best you can. This journey is not easy or short, but it is possible and SO rewarding if done properly!
Head to my Instagram (@cristinadown100) for more on my journey and daily motivation. Don’t forget to subscribe as i’ll be uploading new content weekly (exercises, FAQ, more meals, life, etc).
Thank you guys for being so supportive always. I’m always amazed by the love you all send my way and I am BLESSED to be a part of this community. Love you guys!
The hypoglycemia diet can help the person that suffers from hypoglycemia to maintain the required levels of sugar in their blood. There are many foods that you should avoid and many others that you should take. There are things that you should do and others which you should not.
Keep a diary of those foods that your body responds well to. Sometimes, the trial and error is recommended. The books on hypoglycemic diet only give you the general directions and guidelines on what to avoid and what to take. Since our bodies have differing biochemistry, the only way you can rate a certain food that has not appeared in the list of ‘prohibited’ or in the ‘allowed’ foods is by trying it. If after taking that food you feel bad you should stop its intake and put it on the black list. If after taking the food you feel better or you do not feel anything unusual you can add that food on the list of allowed foods.
The meals should be structured in such a way that the carbohydrate is about 150ml and the protein should approximate the size of your hand. Of course the amount of carbohydrate may vary slightly from one person to another, this is just a guide to how much intake one should have in each meal.
Another rule is that one should always have breakfast in the morning. The reason for this rule is that one is able to regulate their sugar and also avoid hunger pangs later on in the day. Hunger pangs will cause one to eat large amounts that will result in the hypoglycemia symptoms.
When following a diet for hypoglycemia it is also important that you do not skip a meal. The reason for this is that the body results into storing fat which is not good for a person with hypoglycemia as they are not able to do away with unhealthy fats. In any case even before the fats are stored the person will start experiencing hypoglycemia symptoms.
Take some six small size meals every day. You should take snacks in between the meals. Always remember not to over eat. Overeating causes fullness that may induce rapid digestion and rapid absorption of glucose leading to the increase of levels of glucose in the blood.
Further to manage the hypoglycemia condition , it is important not only to have many meals but also to regulate the time interval between these meals. As a rule one should have the hypoglycemia meal at least every three hours with all the constituents as earlier indicated.
Proteins are important in a hypoglycemia diet and should be included in each and every meal consumed by a hypoglycemia. The examples protein of include beef and white meat. However milk is not allowed in a hypoglycemia diet. These foods help in the slow digestion of carbohydrates and consequently slow absorption of sugar in the blood hence controlling the level of insulin.
In order for one to minimize on the hypoglycemia symptoms it is good that ...Read More
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Looking for healthy, inexpensive and versatile ways to add more protein into your diet?
Why not consider dried beans?
Dried beans, also known as legumes and pulses, are not only a great source of protein, but are low in fat, packed with vitamins, minerals and both soluble and insoluble fiber.
Ask any vegetarian how they get enough protein in their diet and they probably will say “I eat a lot of beans”.
I decided to become a vegetarian as a small child and my parents (who were not vegetarians by the way) worried that I would be lacking in the protein necessary for growth. So, after consulting with my pediatrician and many books on raising vegetarian children, they added beans and lentils to the family table. Not only did I grow, but I am the tallest woman in my family, an enormous 5 feet 5 inches tall. Yea, well, my family is not famous for its tall women ?
Protein, Fiber, Vitamins and Minerals
Ok, ok, back to the beans. Beans are an excellent, non-fat source of protein. Just one cup of beans has about 16 grams, about the same as 3 ounces (audio cassette size) piece of chicken, fish or beef.
Because they are a plant, they contain fiber, vitamins and minerals like vegetables. Nutritionists refer to them as “crossover foods” which means they can be used in a meal as a protein or vegetable item. Take a look at the cuisines of different countries and cultures. You will notice that most cultures include beans, prepared in many different ways. Such a versatile food!
Another unique quality of beans is the fiber. Beans contain both soluble and insoluble fiber. Huh? What does this mean?
Insoluble fiber is the technical term for what my Mom always referred to as “roughage”. You know.. the stuff that makes food move through your body more easily. Insoluble fiber has received a lot of publicity in recent years because of the link to a high fiber diet and lowered risk of several types of cancer.
Soluble fiber forms a “gooey” substance in the digestive process that helps with processing of fats, cholesterol and slows the release of carbohydrates into the bloodstream. The American Diabetic Association loves beans!
Beans are rich in antioxidants, folic acid, vitamin B-6 and magnesium. Folic Acid and B-6 are known for their ability to lower homocysteine levels in the blood.
Elevated blood levels of homocysteine in the blood are associated with risk for heart attack, stroke and peripheral vascular disease. 20-40 percent of patients with heart disease have elevated homocysteine levels.
So, what’s the downside of this wonderful food? If you are not used to a high fiber diet….flatulence. As with the introduction of any high fiber food, go easy with the amounts the first few days until your body adjusts. Then any uncomfortable feeling will probably pass.
How to Cook
You can use canned beans which are nutritionally similar to dried ones. ...Read More
Net carbs are the carbohydrates that can be digested and processed by the body as dietary carbohydrate. Therefore, they directly impact blood sugar. You can determine how many net carbs you are eating by subtracting the grams of fibre, glycerine, and sugar alcohols from the total grams of carbohydrate. Net carbs are the only carbs that you need to count when you are on low-carb diets, such as the Atkins diet.
It is important to understand why fibre does not count as a regular carbohydrate. Fibre substance does not break down into sugar, so it does not play a part in the overall sugar load of the carbohydrate. If a slice of bread has 27 total carbohydrate grams and 3 grams of fibre you have a net carbohydrate content of 24 grams (27 g – 3 grams = 24 grams). This explains why some high fibre foods will have a more favourable impact on the blood sugar and insulin levels.
Only plant foods contain dietary fibre. Fibre has a number of effects on digestion, some beneficial, and some more harmful. One positive effect is that fibre is likely to decelerate the rate of digestion of food. This leads to a more gradual emptying of the food from the stomach into the small intestine. This means that there is less possibility of large quantities of glucose being absorbed quickly from the small intestine into the blood, and therefore a lower chance of an insulin surge. Insulin is the hormone that is released when glucose is absorbed from the small intestine. It is possible that by slowing stomach emptying, fibre helps avoid the situation where the body has to produce large quantities of insulin, as a result of repeated rapid release of glucose into the intestine. In turn this may help protect against diabetes in susceptible people.
However, fibre does get in the way with the absorption of some nutrients. For example, up to 5% of the fat in a moderately high fibre diet is not absorbed because of this interference. This may even be a good thing in Australia, given that 63% of men and 47% of women were overweight in 1995, with no sign that these levels of overweight and obesity will decrease. High fibre foods also interfere to some extent with the absorption of some essential minerals and trace elements, but a high fibre diet is also probable to provide you with extra minerals and trace elements, so the effect is not believed to be very significant for normal Western diets.
Despite these minor detrimental effects, a high fibre intake is understood to be considerably advantageous on the whole. Low intake of fibre, particularly of the insoluble forms of fibre such as those in bread and other wheat products, is one of the major causes of constipation. Low fibre intakes are also strongly associated with an increased risk of diverticulitis. Although the evidence ...Read More