Eating healthy on a budget

eating healthy on a budget

Here is a blog that I share that has many healthy suggestions on how to eat healthy while on a budget. It includes preparing foods instead of buying convenience food,

It also includes buying foods in season and freezing for later use.

Signs you may become diabetic

A patient of mine who is over 100 pounds overweight for her height had a few blood tests abnormalities that suggest the progression to diabetes may be occurring. Her fasting blood sugar was above 100 ( hers was 150).

Fasting insulin level was 36 ( normal is less than 24). This means her body is pumping out more insulin due to resistance to insulin from overweight. This is also reflected in the high fasting blood sugar. The body is not able to metabolize the sugar in the diet

The treatment for this is to lose weight and make better food choices. High fiber in the diet will help slow down the absorption of sugar into the blood and may help decrease the blood sugar after a meal

Less processed foods is important, since they convert to blood sugar rapidly and are low in fiber as well.

The third abnormality that is seen in patients who have trouble with insulin and blood sugar is elevated liver enzymes since the body converts sugar into fat in the liver. The fat surrounds the liver, and causes inflammation around the liver as well. It can be corrected with weight loss and the good choices mentioned above

Eating fresh fruits and vegetables, and whole grains are a great way to get more fiber into the diet. Try to stick to the number of calories a day that is recommended for weight control or 500 calories less a day if you want to lose weight

500 calories less a day can be achieved by decreasing intake of sugary foods, processed foods such as buns, breads, sweet desserts.

The day off from work

Smith goes to see his supervisor in the front office.

“Boss,” he says, “we’re doing some heavy house-cleaning at home tomorrow, and my wife needs me to help with the attic and the garage, moving and hauling stuff.”

“We’re short-handed, Smith,” the boss replies. “I can’t give you the day off.”

“Thanks, boss,” says Smith, “I knew I could count on you!”

Diabetic at 37

This week I saw a new onset of type one Diabetes in a 37 year old otherwise healthy for height and weight male. His sister also became diabetic at the same age. I felt bad for him, having to count carbs and give himself shots of insulin.

Kudos for him, thanks to apps, and his diligence, he is documenting all he eats, and how much insulin he takes and his blood sugars. He is doing a wonderful job and off to a good start. Thats an example of technology to our advantage

I was able to tell him how many calories he needed in a day and to break them down into 30% protein, 30% fat and 40% as carbs with emphasis on complex carbs and high fiber instead of simple sugars

High fiber slows down the absorption of glucose and helps regulate blood sugar better. It may decrease his need for insulin in the long run.

Policeman, Peanuts and the Judge

A policeman brought four boys before a judge.

“They were causing an awful lot of commotion at the zoo, your Honor,” he said.

“Boys,” said the judge sternly, “I never like to hear reports of juvenile delinquency.

Now I want each of you to tell me your name and what you were doing wrong.”

“My name is George,” said the first boy, “and I threw peanuts into the elephant pen.”

“My name is Pete,” said the second boy, “and I threw peanuts into the elephant pen.”

“My name is Mike,” said the third boy, “and I threw peanuts into the elephant pen.”

“My name is Peanuts,” said the fourth boy

Multiple family living situations, overeating, poor control

Just saw an 11 year old boy living with aunts and relatives in one house. When mother goes to work at 6pm ( after he has had dinner), he continues to overeat and his aunts and grandparents continue to feed him. He is 90 pounds overweight, his cholesterol and triglycerides are abnormal. His fasting blood sugar is elevated and he is begining to show signs of diabetes. He already has fat deposits around his liver due to insulin resistance and overweight.

A hour was spent explaining to mom, that even if he gets mad and throws a temper tantrum when not fed additional food, he can not have second and third helpings after mom has gone to work.

He managed to lose one pound in three weeks from his last visit and I hope he continues to lose weight, since catching the problem early at this age, is reversible.

Divorce, buffets, and weight gain

My two patients age 15 and 13 who are overweight reported today that since mom and dad are separated, dad takes them out to the Chinese buffet. At buffets, portion control is especially difficult. Yet, I’m proud to report that each child lost at least two pounds in the last month, despite the buffet. This shows that even one day a week of excess, can still result in weight loss

No weight plan is perfect, and we must allow for slight indulgences, however, they should be treats and not everyday occurences.

I will report further when they come back for month two of weight and nutritional rehab.