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. In reducing my risk of diabetes, I hope to reduce my risk of dementia.
This week a few people in my group shared that they were now able to get down on the floor and play with their grandchildren, and get up again. How lovely!
How have you been getting on? What are your challenges and successes?
Email them to me if you like, or ask me a question, 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. Remember that 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, 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

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 – link
Soft drinks laminated card-https://www.dietdoctor.com/low-carb/drinks

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!