Remind us, and yourselves, of your hopes and goals Imagine a healthier, happier new you, one year from now. How will you look, how will you feel, what will you be doing differently? The more detailed your picture the better.
How have you been getting on? What have been your challenges and successes, and would you like to share them with us?
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. You can try yoga in St Thomas Church Hall 5-6pm on Mondays with Dr Hemma, or at many places round the country.
How can you eat bread on the low carb diet? Here is a recipe to try.
You could also try some ‘Non bread” 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?
I do recommend using a blood glucose meter, so that you remain safe, and so you know the effects of different meals and foods. 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 after any deviation from the low carb plan. It is important learn the effects of foods that raise your glucose significantly . Be kind to yourself, and 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 and alter them so they are lower in carbohydrate. Take note of the readings so you have a record.
Remember you are aiming for between 4 and 7, so change the foods to lower carb ones if you are getting higher than that. I advise 30g a day of carbohydrate, but lower or higher if that is what works for you. Use Carbs and cals as a guide
You will see how the blood glucose readings vary according to how much sleep you have and how much exercise you get, as well as what you eat.
Do you have any questions? – write to me at firstname.lastname@example.org