Carbohydrate, Starch & Sugar spike blood glucose levels fast when eaten or consumed as a drink like soda, pop, juice, beer, sweetened drinks or other sugary sweet drinks. Bread, rice, pasta made with refined white flour (enriched with vitamins).
Easy to digest carbohydrates & starches break down into sugars in the body, raising blood glucose levels fast or spiking blood glucose. Over time eating a western diet causes diabetes type 2 and high blood pressure.
Diabetes Kills 10,000 humans daily & more than 400 million people have uncontrolled Type 2 diabetes while more than 3 billion people are pre-diabetic with Type 3 diabetes, the conditions of sedentary lifestyle inspired by the west + western SAD standard American diet causing preventable disease.
The high blood glucose harms cells in the retina of the eye, causing retinopathy or loss of sight & vision damage that blinds people.
High blood glucose levels causing neuropathy or loss of feeling & tingling in the fingers & toes because the glucose uptake in the micro-capillaries goes unregulated, causing hardening of the arteries and veins.
Lowering Your HbA1c not about living longer, it's about being healthy without disease & sickness while you are alive.
Start by Skipping A Meal like Breakfast
If you have to eat breakfast, eat egg's & bacon or a very low carb breakfast
Skip dinner or convert a large dinner to a smaller snack of low carb, with enough fiber, fat & protein
Eat a big nutritious lunch & take your multi-vitamins with lunch.
Healthy Fats
Fats, lipids or tasty butter, ghee, coconut oil, avocado oil, olive oil, nuts, seeds, these healthy mono-unsaturated fats high in polyphenols are super healthy & good for our brain, skin, eyes, kidney, liver, digestive system & are part of a health diet!
*** Avoid Trans-fats from hydrogenated cotton seed or canola oil heated to high temperatures in cooking like cooking your food in pesticide residue & toxic!
Tasty Meat, Chicken, Beef & Fish
Protein made of Amino acids that break down into cell component ingredients that your body uses to make flesh. Eating enough protein important to maintain your cells. Eating too much protein can chronically raise blood sugar levels.
Sedentary Means Sitting Too Much
Sitting around too much is toxic to your blood circulatory system, heart & brain by reducing cerebral blood flow to your brain. Sugary foods consumed in excess are now statistically proven to cause ADD & ADHD in people of all ages, and a primary causal factor behind Dementia and Alzheimers diseases.
Excess sugar, starch & carb consumption especially toxic when it spikes blood glucose levels. Sugars, starches and carbs should only be consumed by athletic people engaged in vigorous physical activity. For normal sedentary people, carbs, sugars and starches should comprise less than 10% of their diet.
Figure Your Macro's / Grams of Fat, Protein & Carbs for Daily Consumption
Carbohyderate "toxic in excess" "great for fuel when cycling, hiking, fitness" "bad if sedentary"
Fat "avoid trans fats, veggie oils" "pick olive oil, butter, ghee, coconut oil" "mono-unsaturated best"
Protein "adjust for body mass, size, age, gender, & if weight training""can raise blood sugar if excess"
Minerals like Sodium, Chloride, Magnesium, Potassium
Vitamins like A, B, C, E, K
Obese & Trying to Lose Weigh?
Start interval fasting by skipping breakfast and just drinking black coffee or tea with nothing added and water on waking earlier in the morning! Get up at the same time every day!
Skip dinner & replace it with a fiber rich snack with protein and fat of a small serving size. Less food is better close to bed time, since your body can take many hours to digest food. If your sleeping and your body is digesting food, your getting low quality sleep.
Sleep Influences Your Health Strongly
Go to bed earlier & wake up earlier or get enough sleep, avoid bright lights, loud sounds, think cooler, silent, dark, or white, red, or brown noise from a smart speaker or device.
When we do not get enough sleep, this blocks leptin production, making it harder to feel full after eating a nice healthy lunch.
When leptin blocked by sleep loss people can eat 30% more at a meal. This is why fructose & sucrose are added to engineered beverages like soda served with fast food, the sugary drink enables the person eating the fast food to eat about 1/3 more before feeling full.
Chronic stress also increases visceral fat formation around the organs, belly fat and stubborn hard to lose fast where people don't want it because of how it makes them look obese. Stresses unresolved also jerks up histamine and cortisol levels which spike blood glucose even when we have not eaten anything by liberating sugars from glycogen stored in our skeletal muscles.
Not getting enough sleep also toxic to the brain, by not allowing metabolites to be filtered out during delta wave when our brain shrinks down a bit to squeeze out junk into the cerebral spinal fluid to be filtered out by the liver & kidney, which along with dehydration during sleeping, part of the reason our pee or urine darker in the morning.
Staying Well Hydrated by Drinking Enough Water
Get a high capacity water bottle and keep it with you, full of fresh filtered water, all the time, and drink at least 2L of water daily and more if your active or active in hot weather or do a physically demanding job or long duration marathon physical activities.
The human body is a wet flesh system of biochemical reactions in a self assembling system of systems of flesh and organs based on water chemistry enabled by enzyme catalyst so that all the chemical reactions in the biochemistry can proceed at just above room temperatures or around 98.6 F or 36.9 C.
Novel protein catalysts that energize the forward reactions in cells of the body, more than 10,000 such reactions in each cell also going more than 1000 mile per hour, the biochemistry converting your body mass of ADP to ATP daily so the mitochondria in every cell, can make cell energy to energize your body!
Drinking enough water helps to flush your body of metabolite waste & cell junk formed at night while your asleep fasted & not eating, when the body become nutritionally ketogenic and starts eating itself or Autophagy (cell recycling, and cell cleaning)
Physical Activity Important
If you move more, are active, you can afford to eat more! If your gaining weight, your eating too much for your activity level. Use a fitness tracker & try to get at least 7500 steps per day or similar amounts of water aerobics for 3.5 hours per week. I do 5 hours of zone 2 training at 69-83% of my max heart rate or HR by using the 8th Gen. Apple Watch as the HR tracker, 1.5 hours Monday, 1.5 hours Wednesday, and 2 hours + on Saturday + leisure walk / cycling on Sunday, resting on Tuesday & Thursday from intense physical exercise.
Your Important & So are Other People, Animals & Nature
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