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(HealthNewsDigest.com) – Let’s “Make it a Combo” when we eat by combining different types of food at each meal or snack. Once upon a time, a book came out which discussed the varied problems that occur including weight gain when we combine different foods. I’d like to go on record by saying that there is no medical evidence to this, and our bodies are quite equipped to handle all the nutrients we take in at once. In fact, by combining different foods we can actually aid our weight loss efforts. November is National Diabetes Awareness Month (http://ndep.nih.gov/diabetes-facts/index.aspx), so discussing combining foods when we eat, which gives us a mixture of macronutrients (Protein, carbohydrates and fat), is an important tool for preventing and managing diabetes as well!
When I talk about combining foods, I am mostly referring to combing a food high in protein when we eat, with a food high in carbohydrates (especially those tasty carbs like bread, sweets etc.). This is the type of food combining that people with diabetes are instructed to follow. The reason diabetic patients are instructed to combine high protein foods with their carbohydrate foods is because it will help them to maintain blood sugar levels within an optimal range without spikes or drops. While most of us do not need to worry about our blood sugar falling too low or rising too high, we are still physically and mentally (yes mentally too), affected when our blood sugar levels fall to the low end of normal. Ever experience any of these after not eating for a long period of time or a short time after eating a high sugar food?
* Fatigue
* Moodiness/irritability
* Cravings for sweets
* Hunger leading to overeating
* Feelings of uncontrollable eating
Why? Our brain requires a steady supply of fuel, and when we don’t feed it, the above symptoms can happen even to the healthiest of us. Our brain only uses glucose (this is a sugar in its simplest form), so sugar is not our enemy. But if we eat a high sugar snack to feed our hunger or cravings, a quick fix can become a crash (all related to a quick rise in blood sugar and then a crash). This can lead to our sugar cravings and binges even at the end of the day. How can we minimize this? Eat like a diabetic patient! Make it a Combo!
Eating like a diabetic means eating a food high in protein when we eat a food high in carbohydrates, such as eating slice of low-fat cheese with our 1/2 scooped -out bagel, or some high fiber cereal added to a low fat yogurt. My favorite cheese is low fat Jarlsberg, combined with 1/2 whole wheat or pumpernickel bagel. My favorite yogurt is Yogreek yogurt, which combines low fat granola with non fat creamy Greek yogurt high in protein comes together in a cup. What will this type of eating do? The protein in the cheese and yogurt will slow down the digestive and absorption process, while we get the carbohydrates we need and crave, combined to slow down the rise in blood sugar, slowly supplying steady energy until our next snack or meal. When we add this to my “eating often” tool, as many of my clients report back to me, we can feel better, have higher energy, eat less junk food and think more clearly as well.
Also of importance, most of us will need less quantity of food at each meal helping us to reduce those huge portions we are told to make smaller! A nice weight management tool. All because our food remains in our stomach longer (our brain detects an empty stomach quickly), and because we will have a readily available steady supply of sugar (called glucose) in our blood to feed our cells and most importantly our brain. Make it a combo by combining foods is a good thing, so let’s not fall prey to gimmicks. And when we add a little fat to our meal (note, I said a little!) this too, will help slow down the digestive and absorption process as well.
Follow me, every Sunday on Twitter for a new tool taken my book, and starting this month follow my blogs at Voskos Greek Yogurt (Feeding our Immune system with a yogurt a day is vital too!)! This month’s blog begins with The Power of Food (Find it at http://www.voskos.com/fresh/?p=95) Also, more info on Yogreek yogurt at www.yogreekyogurt.com
My screensaver program “Focus on the Tools” is available for PC users. It features rotating flashing tools from my program with beautifully photographed healthy salads in the background. There’s even a calendar that shows the month and date! Reinforce healthy eating habits and stay motivated to change while at your computer. Click here for more info http://www.junefit.com/serviceshp.htm
Here’s to “Make it a Combo”!
June M. Lay M.S.
JuneFit
Look for my exercise page for Feeding our Muscles Food .
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June is Lifestyle Columnist at www.healthnewsdigest.com/
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