Week 8-How to Change Your Eating in 8 weeks

Remind yourself of your hopes and goals- one year from now, what will healthier look like to you, and what will you be able to do as a result?

How have you been getting on with low carb? Tell us about your challenges and successes in the group or- email me at joannemccormack@nhs.net

Your questions- on the night or email me and I will discuss with the group if you want.

Food to try- email me with suggestions, or bring something along

By special request here are some low carb ideas for those of you who will be traveling this summer.

Schools and workplace challenges- packed lunch ideas

Family challenges- do your family do low carb, or how do you adapt to people eating different ways in your family?

Have a look at these FAQ – I will also provide a laminated list at the meeting.

This is the last meeting of the cycle- please do give me some feedback before we start on the next one.

Week 7 How to Change your Eating in 8 weeks

Remind us of your hopes and goals

How have you been getting on? Let me know your challenges and successes on the night, or by email to joannemccormack@nhs.net

Have you any questions?

Have any of you eaten out yet? What happened?

How do you find eating out with low carb either on the hop and for a sit-down meal?

Local menus have been provided thanks to Ayesha Wooler, our public health champion.

If you have not started low carb yet, would you like to stop eating out for first 6w or longer, or would you like to try eating out right away? The choice is yours.

How do you feel asking for something different?

What is the reaction of your partners and friends?

Website of a cafe offering low carb choices.

In this meeting we do mindful movement or chair yoga to help us relax- feel free to ask Dr Hemma Mistry about it as she is a trained yoga teacher as well as a doctor!

Recipe and food to try and if you fancy mini cheese and onion muffins here you are

Week 6 How to Change your Eating in 8 weeks

Remind us, and yourselves, of your hopes and goals
How have you been getting on? What have been your challenges and successes, and would you like to share them with us?
Do you have any questions- write to me at joannemccormack@nhs.net
Have you heard of mindful eating? It can help you develop a better relationship with your food.
I will be doing a mindfulness exercise tonight to give you a taster.
Mindfulness books can be very useful so here are two to think about- Mindfull-ness by Elaine Hillides and Mindfulness- a practical guide to finding peace in a frantic world by Mark Williams & Danny Penman.
Stress increases cortisol, adrenaline and noradrenaline, which make it harder for some people to eat healthily, so it makes sense to reduce your stress via mindfulness or other methods like yoga, which we will be trying next week.
How can you eat bread on the low carb diet? Here is a recipe to try.
We will have some ‘Non bread” tonight from the Real Food Cookbook by Ellen Picton and Zoe Harcombe. It is great with curries!
Exercise- what’s gone well and what not so well?
Using your blood glucose meter- tonight we will be doing a demonstration. Look up your meter on YouTube for a demonstration of your particular meter.
Do check your readings 1 to 1 and a half hours after your meals and 1 hour after any deviation from the low carb plan. Do not judge yourself, but accept that you are human and cannot be perfect 🙂 Learn what happens when you eat what your body cannot tolerate. Learn what happens when you eat your favourite meals.Take note of the readings so you have a record. You will see how they vary according to how much sleep you have and how much exercise you get, as well as what you eat.

Week 5: How to Change your Eating in 8 weeks

Remind us of your hopes and goals- I will to add them to our flip chart as a visual memory.

How have you been getting on? What are your challenges and your successes? Would you like to share them with me?

Give me your questions on the night or email me at joannemccormack@nhs.net

Moving and exercise- where are you now, and what would you like to build up to? Remember you cannot outrun a bad diet.

Recipe- easy granola

Food to try

Your recipes and how we can adapt them- I will pick some of my favourites and ask you for yours.

Let’s talk about birthdays and treats

The national dietary guidance of Brazil! something to set you thinking..

Week 4 How to Change your Eating in 8 weeks

Here is a link to Suzy Glaskie, health coach, of Peppermint Wellness. Suzy came along to one of our groups and I was very impressed. She connected with each of us about processed food addiction, and how we can leave it behind us! Follow the link and think about how you can address your addiction to processed food. Most of us have it to a certain extent- I know I did.

Remind yourself of your hopes and goals
How have you been getting on? Challenges and successes
Your questions? email me joannemccormack@nhs.net
How are you involving your family, friends and workmates?
1 recipe- fathead pizza- if you like cooking
Food to try if you come along tonight..

Habit change and addiction, and cravings?
Don’t give up on giving up!
Many of you ask about sweeteners so here is a 4 minute video from Dr David Perlmutter

Week 3- How to Change your Eating in 8 weeks

Remind us of YOUR hopes and goals. Mine were, and are, to reduce my risk of dementia. My dad and grandmother had dementia, and it is associated with diabetes.
How have you been getting on? What are your challenges and successes?
Your questions? Email me if you like on joannemccormack@nhs.net
Low carb snacks and fermented foods– examples are provided on the night.
Recipe for sauerkraut
Exercise chat- what have you been doing? You cannot exercise enough to compensate for eating the wrong sort of food. Sumo wrestlers eat lots of rice and drink lots of beer and despite doing lots of exercise they maintain a high weight.
Non food treats
Not to forget:
Set your quit day– processed food addiction affects many of us, don’t give up on giving up!
Get your measurements and/or photos done. The tests to be done now and in 3 months are HBA1C, liver, kidney, lipids, thyroid, weight, height, and waist measurements.
Be mindful
Habit releaser of the week- have a night- or a week- off TV, and see what else you can enjoy.
See me or your GP for advice about your diabetes medication before your quit day.

Week 2- How To Change your Eating in 8 weeks

Week 2
Remind us of YOUR hopes and goals. Lose weight? Come off medication? What will that enable you to do? E.g. run after grandchildren, run a marathon, get into a new dress, climb a mountain, walk round the supermarket? Last week someone told me she wanted to spend a full day on roller-coasters!
How have YOU been getting on? What are your challenges and successes?

Main meal recipe Chilli-covered Salmon with Spinach from www.dietdoctor.com

Food to try- tonight I am bringing in liver paté with celery, and other low carb foods from our local supermarket.

Bring in your recipe books, or favourite recipes and I will show you how you can make them lower carb, and still very tasty.
Exercise idea- did you know you cannot outrun a bad diet? Exercise is good for you, it brings out the happy hormones, so think of what you enjoy doing. Move more for fun!
Here is a great low carb website list.

Not to forget….

Mindful eating- plan your meals, and your shopping, take your time over eating this week, and enjoy every mouthful.
Habit releaser of the week– could you travel a different way to work this week, or if you are retired travel a different way to somewhere you go regularly. Take in your new surroundings and take your time.
Sleep– getting up and going to sleep at the same time every day.
Food addiction– are we all junk food/processed food addicts? Thinking of giving up processed food like giving up smoking- setting a quit day, not giving up on giving up.
Checking your measurements and/or doing your photos before you start. Ask your nurse or HCA to check your weight, height, waist, HBA1C, liver test, HB, kidney test. Some people prefer to use just photos to show their progress- it is up to you!
Have you any questions? If so email me on joannemccormack@nhs.net

Week 1- How to Change your Eating in 8 weeks

Week 1

Remind us of YOUR hopes and goals- what would better look like to you, one year from now?

How have YOU been getting on? Your challenges and successes.

YOUR questions?

What is a low carb shopping list? Useful low carb websites www.dietdoctor.com www.diabetes.co.uk

Choosing food together for packed lunches and mid day meals.

Lunch recipes and food to buy from supermarkets.

Lunch links

Some food to taste today- mackerel pate, olives, celery, hummus

Quit days– have you set yours yet?

Diabetes blood test 1 hour after meals- set your blood glucose goals and take note of the results of different foods.

Moving more and having fun- our ideas as a group.

Becoming less food centred– ideas for going out- what else do we like to do?

Alcohol laminated card -show and link
Soft drinks laminated card-show and link

Not to forget….

Mindful eating- plan your meals, and your shopping, take your time over eating this week, and enjoy every mouthful.
Habit releaser of the week– could you travel a different way to work this week, or if you are retired travel a different way to somewhere you go regularly. Take in your new surroundings and take your time.
Sleep– getting up and going to sleep at the same time every day.

Checking your measurements and/or doing your photos before you start. Ask your nurse or HCA to check your weight, height, waist, HBA1C, liver test, HB, kidney test. Some people prefer to use just photos to show their progress- it is up to you!

Why can’t I get pregnant?

“I can’t get pregnant- what do you think could be causing it?”

This week a young woman came to see me who had been trying for a baby for a year. Neither she nor her partner had had a child. She was a non-smoker, a social drinker and -like an average woman of her age in the UK- she was overweight, even though she was very active. Her periods were every two to three months, rather than regularly each month.

Doctors have a set series of questions to ask, examinations to do, and blood tests to perform, and sometimes people have a laparoscopy to check everything is as it should be.

However, before the results of these tests are through I can tell her that something needs to be done, and that she can take action right away. That is because she has a hormonal problem which will reduce her chances of getting pregnant. This hormonal problem is causing her periods to be irregular, it is linked into something called insulin resistance and it is causing her to put on weight. This extra weight changes the balance of her hormones further and interferes with the regularity of her cycle. It also causes her to put on further weight, and may even eventually lead to diabetes if it is not kept in check.

I recommended the following to her:

Cutting out alcohol completely( it is advised to do this once pregnant so it is best to do it in advance to get into the habit).
Getting regular sleep, going to bed and getting up at the same time each day.
Getting gentle exercise of a relaxing nature, and building it up as fitness levels improve, and weight decreases.
Taking a folic acid supplement every day and a vitamin D one.
Mindfulness in relation to food, and relaxation to reduce stress levels and develop a healthy relationship with nourishing food.
A real food lifestyle with a low carb bent so that the weight normalizes at the rate of 2kg or 4lbs a month or more. Try my 8 week programme.
In addition, www.dietdoctor.com and www.ditchthecarbs.com have good recipes and video clips.
30g of carbs a day may be necessary to lose weight but everyone is different..so she could increase it if she was getting the results she wanted.

How to measure success?- regular periods will show her she is on the right track, and a pregnancy will show it has worked.