“Everyone Knows Someone Who Needs This Information!” (TM)
I’m starting a new series to showcase some of the holistic physicians I think you should know about. These doctors are Health-oriented and Prevention-oriented and that is a crucial shift in modern medical thinking.
Today, I am introducing Dr. Mehmet Oz, MD, renowned heart surgeon from Columbia Presbyterian Hospital in New York City and host of his own Oprah-owned TV show. On that forum, he has started a 500 Calorie Supper Club.
It is just that aspect which I will address today. He’s got lots more to teach, but the idea of a small, controlled portion of food in the early evening, along with a small, controlled evening snack is important to start attending to.
Diabetics ravenous appetites often cause biochemically inappropriate actions, so controlled portions do help. But, unlike the recipes from American Diabetes Association, which hawk far too many refined carbs and grains, I think, it is important to follow a few different guidelines, some of which Dr. Oz puts in place.
Now, as he has “invited” his viewers to contribute recipes, unless he has staff to validate a recipe’s worthiness, I don’t say to necessarily use the site’s recipes. But, I do think there are other sites that you can use — those oriented towards the Mediterranean Diet are a good start and Dr. Gourmet is a site to start at.
You cannot get away from the Calorie concept — as calories ARE an energy measurement of the food, and if you eat more calories than your body needs, it will store the extra as fat.
In diabetics, excess Insulin hormone also DEMANDS the calories be stored as fat, if they cannot enter the cell due to “insulin resistance” (which occurs in Type 2 diabetes). You may not even be eating excess calories and yet they will be stored as fat! That’s why “healing” your diabetes is so important, and we’ll be talking more about who and how in this series.
But, Dr. Oz gives us a starting point, for not eating too much — especially for that evening meal, which most of us eat too late in the day, that it is almost always made into fat.
Dr. Oz’s Perfect 500 Calorie Dinner:
Protein = 200 calories
Fiber = 200 calories
Vegetables = 100 calories
Dinner Rule #1: Portion Your Protein
You should be eating no more than 4 oz. of lean protein during any meal. Your body cannot process anymore than that at one time, and as the most expensive part of the meal, you need to pay attention!
Measure your meat and fish portions against an everyday kitchen sponge or the palm of your hand – compare them side by side and by volume. This will leave you with 4 oz. of protein and only 200 calories. Em: Fish may allow a slightly larger portion for the same calories – 6 oz. at most, or 2 eggs plus some nuts and seeds.
Em: Brazil nuts are important. Having 2 a day, as part of a snack gives you all-important selenium, which diabetics are usually low in. Almonds (find organic!) are also an important food.
Hint: Stay away from “prime” cuts of beef or pork; this only means they have more fat in them. Stick to lean cuts.
Em: I say it’s OK to have rib beef steak once in a while, if you do not want to be vegetarian, but only if it is from a grass-fed animal. The fats in grass-fed animals are generally healthy fats, although saturated fats (that’s not an oxymoron). Bison, goat and deer and other game are automatically leaner than beef, but you must read how to cook them without turning them to shoe-leather! Do NOT use farmed fish or shell-fish. And, be aware that vegetarians, especially those emphasizing raw, fresh vegetables have the best chance to impact their diabetes, hugely!
Dinner Rule #2: Fill Up on Fiber
You must get at least 5 grams of fiber with your dinner. Look to low-calorie, high-fiber foods to get you there. Think vegetables. You want to measure by volume – not weight. Use a 4 oz. ladle as your guide. For example, half a 4 oz. ladle-full of peas gives half of the desired fiber and about 100 calories.
Em: But, as peas can be high glycemic as well as an acidic pH vegetable, balance them out with pH alkaline, high-fiber sweet potato for the other half of the ladle! This meal is still just minimal fiber at 5+ grams. The rest should come from a big salad of lightly steamed or raw veggies! Do not use grains, even whole grains! They are just not healthy foods. You can use quinoa to help and organic brown rice and wild rice is even better, for fiber.
Hint: The average American only eats 10-12 grams of fiber a day; the ideal amount for a healthy diet is 25+ grams. You just cannot expect your bowel to be healthy enough to remove toxins, if you don’t eat enough fiber! Stop self-poisoning yourself; get the junk out, daily.
Dinner Rule #3: Double the Veggies, Double the Spice
There are many benefits of a meal full of vegetables and spices, and they go way beyond just the idea of “flavor”. These foods are nutritional powerhouses and they harbor powerful antioxidants; can be used as digestive aids and as potent cancer-fighters.
Seasoning your meals with natural spices – instead of butters and fat – will help you conserve calories.
Em: but Healthy fats ARE a necessary part of your diet! Use healthy fats (and some of these are very specific saturated fats) where you will get the most flavor and satisfa-ction, realizing it is so calorie-dense that only a tiny portion is used. Use tiny (less than 1 teaspoon) portions of organic, extra-virgin coconut oil, extra-virgin, organic olive oil, organic hemp oil (no cooking or heating) and organic butter, along with wild, cold-water fatty fish (salmon and mackerel and cod) per meal. Fats MUST come from organic sources, as fats are where environmental pollutants are harbored, so they must be the least tampered with!
By doubling your portion of vegetables per meal, you’re only adding an additional 100 calories to your dinner.
Em: and they will help satiate you. Frankly, except for all grains and for root vegetables, you can pretty much eat the rest of the vegetable kingdom as much as you want. Fruits are easily abused, so do not use them often. When choosing fruits, consider only apples, as they have chromium, needed by diabetics. But, you must buy organic apples so you can eat the whole fruit without peeling it! The chromium would get peeled off, otherwise, as it is just below the skin layer.
Em: The most helpful spices are cinnamon for diabetics; then ginger and turmeric as anti-inflammatories; fresh onions for quercetin – source for a powerful anti-oxidant and lastly, garlic, thyme and oregano as anti-viral and anti-fungal foods.
Send your qualifying 500 calorie recipes to: DinnerClub@zoco.com
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Best to all — Em
(c)2010 Em at https://diabetesdietdialogue.wordpress.com
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