Life Transforming Diet

Please click on Diary short cut above or Personal Ledgers link on menu

As for snacks -
1. Drink
2. Vegetables
3. Low fat/ non fat dairy (yogurt, string cheese, tall latte, cottage cheese...)
4. Fruits
5. Smart Exceptions at goal weight (any food < 120 Calories)
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once while I was browsing thru the website I came across a one pager to check off what u ate throughout the day. Keeping track of water exercise meals snacks etc. I cannot find it now. can you help me out? also any recipes for snacking would be appreciated
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wow, thank you! that really is helpfull!!
i particularly apreciate the details of the diff types of fruits, i think that will be very usefull to me
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Regarding fruit and diabetes, I refer you to the American Diabetes Association and a question and answer by DR A. Weil. This is a quote:

1. Questions about fruit keep coming up. Will fruit juice increase blood glucose levels more quickly than a piece of fruit? Should you avoid fruit in the morning because your blood glucose might be higher than at other times in the day? Is it better to eat fruit with meals rather than snacks?
All carbohydrates, whether rice, potatoes or fruit juice, raise blood glucose about the same. In general, an equal amount of carbohydrate (15 grams) such as ½ cup grapefruit juice or 4 slices of Melba toast should raise blood glucose at about the same speed and about the same amount. However, that varies based on several factors -- whether you eat apiece of fruit after a high-fat meal or sip fruit juice on an empty stomach, what your blood glucose is when you eat the fruit, whether the fruit is cooked or raw, how much diabetes medication you have in your body etc.
Also, people have individual differences. So, your challenge is to find out how fruit works in your body. Does eating fruit in the morning make it more difficult to keep your blood glucose controlled through the day? Does one particular kind of fruit send your blood glucose soaring? Or does a piece of fruit as an afternoon snack give you just enough carbohydrate to last until dinner? Use blood glucose monitoring to answer your questions about how fruit works in your body.
Eat some fruit each day for vitamin, minerals, and fiber. Be honest with yourself about your serving sizes. It is easy to drink a few extra ounces of fruit juice or to call a huge piece of fruit 1 serving when it is at least 2. The steps to take to track your response to fruit are: Check the serving size, eat your fruit, and check your blood glucose level about 1&1/2 to 2 hours later.

2. Diabetes food pyramid: Vegetables All vegetables are naturally low in fat and good choices to include often in your meals or have them as a low calorie snack. Vegetables are full of vitamin, minerals and fiber. This group includes spinach, chicory, sorrel, Swiss chard, broccoli, cabbage, bokchoy, brussels sprouts, cauliflower, and kale, carrots, tomatoes, cucumbers, and lettuce. Starchy vegetables such as potatoes, corn, peas, and lima beans are counted in the starch and grain group for diabetes meal planning. Choose at least 3-5 servings per day. A serving is: 1 cup raw 1⁄2 cup cooked
Fruit - The next layer of the pyramid is fruit, which also contain carbohydrates. They have plenty of vitamin, minerals, and fiber. This group includes blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, apricots, and grapes. Choose 2-4 servings per day. A serving is: 1⁄2 cup canned fruit; 1 small fresh fruit; 2 Tbsp. dried fruit; 1 cup of melon or raspberries; 1 1⁄4 cup of whole strawberries.

3. Question: My sister says you should eat very little fruit if you have diabetes, and that eating too much will raise your blood-sugar level. I say fruit is a natural source of sugar and yet you don’t want to overdo it. What do you think about eating fruit if you have diabetes?
Answer (Andrew Weil, M.D.): Fruits provide us with health-enhancing vitamin and phytochemicals as well as fiber, all-important components of our diets, and there is no reason why people with diabetes should forego these benefits. However, you may have to be careful about the fruits you choose, how often you eat them and when you eat them. If you take a look at the glycemic index (GI), a measure of how fast carbohydrate foods (which include fruits) are converted in the body to blood glucose, you’ll see that there are big differences between fruits. I recommend choosing fruits that rank low on the glycemic index. Low rankings are those that score below 55, intermediate-GI foods score between 55 and 70 and high GI foods score above 70. For example, some good fruit choices would include an average-sized apple that scores 38; cherries, which score 22; grapefruit (25); an average-sized orange (44); an average-sized pear (38); a plum (39). Intermediate GI fruits include banana (55); cantaloupe (65); mango (55); papaya (58); pineapple (66). High GI fruits include dried dates (103); and canned fruit cocktail (79).
How quickly fruit will raise your blood sugar depends on such considerations as whether you eat the fruit after a high-fat meal or drink it as a glass of fruit juice on an empty stomach. You’ll also want to consider what your blood-sugar level is when you eat the fruit. If you’re monitoring your blood glucose, you should be able to figure out how it responds to eating fruit. It is also important to pay attention to the size of the fruit you eat - choose a small or medium-sized apple over a large one (or eat only half of the large one). The question is not whether or not you should eat fruit but rather how much and what kinds of fruit you should be eating. A little experimentation can go a long way.

4. Some say that one should consume fruit with a protein source and or a high fiber snack to further delay entry of the sugar from the fruit into your bloodstream.

IN CONCLUSION:
➢ If you have a medical condition, always check with a professional because everyone has their own particular situation.
➢ Fruits are not forbidden even if one has diabetes
➢ The American Diabetes Association does not mention any preference regarding particular foods. However, some professionals maintain that eating fruits with a lower GI score is preferable.
➢ According to some, eating fruit with a protein source is preferable and a small nut topping will provide that benefit, as we point out in the book.
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Hi Rifka

How are you

If you break a principle today, you would choose 1. If you broke it twice in a day, you would put a 2
So if you ate 2 snacks today that are not one of the preferences of the Substitution method, you would choose 2
So the better you do, the lower your number will be. 0 is a perfect score
Your Totals will be automatically calculated when you save your data
After you click Complete diary at end of week, you can track your weekly progress

Losing weight cycles are different for everyone
Some lose consistently and others lose big amounts but less consistently
Simply follow the principles and you will definitely lose weight
Concentrate less on the scale and work on transforming your habits

Have a great day
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Hello,
What does 0.1.2 mean in the ledgers? When do I use any of those numbers?
Also I haven't lost any weight this week. Is it supposed to be like that?
Thank you
Rifka
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ha, now i get it!
thanx!
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Yes, everyone needs support and that is the purpose of this website.
Let us know if you have any questions.
Also please add friends to your network so that you can chat and even create your own groups.
Remember to keep track with the personal ledgers
Have a great day
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