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, or an old one!, 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

Feel free to 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 yourself of YOUR hopes and goals- what will better look like to you, one year from now? Build up a detailed picture of that healthier new you.

How have YOU been getting on? Do share your challenges and successes with your friends & family and me at joannemccormack@nhs.net. I love to hear about your progress!

These are some of the questions you have asked..

What is a low carb shopping list? Which are the best low carb websites www.dietdoctor.com www.diabetes.co.uk

Have you got any good lunch ideas? for packed lunches and mid day meals.

Lunch recipes and food to buy from supermarkets.

Lunch links

What sort of food can you buy from the supermarket that is ready to eat- mackerel pate, olives, celery, hummus are a few.

Quit days– have you set yours yet?

Diabetes blood test 1-1 and a half hours after meals- set your blood glucose goals ( I advise 4-7) and take note of the results of different foods or meals.

Moving more and having fun- share your ideas as a group of friends or family.

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!