Part 2 - SAY NO TO DIABETES, AND YES TO HEALTHY WEIGHT LOSS

Book Review - 'Say No to Diabetes' by Patrick Holford

‘Say No To Diabetes’  is the latest of 30 books by Nutrition specialist Patrick Holford BSc. who founded the Institute of Optimum Nutrition and trains nutritional therapists.

He has gathered the latest research on diet, lifestyle measures and supplements for diabetes into this well-written, down to earth programme.  It also details many success stories of studies conducted by Specialist Diabetes Doctors utilising the methods that the book has collected and discussed.

As a Dietician I found the book an easy read, but it is in plain language and accessible for an untrained person to follow.   I do in fact have blood sugar problems myself, and spent 8 years researching and putting together a well-rounded programme of diet, lifestyle and supplements to address my own health issues (in collaboration with a Nutritionist, Medical Herbalist and fatigue Doctor) which were very similar to the programme Holford suggests, and some of the same supplements have been invaluable in helping to keep my blood sugar stable along with the diet principles.  Therefore to me, the guidelines within this book make perfect sense and I am wholeheartedly in favour of this approach.

Holford sets the scene by outlining the theory behind his recommendations and explains why the changes to the body systems in a diabetic state are so damaging. Once we realise how important it is to address these issues, he then leads us into the practical steps to reverse them.  Type 2 Diabetes accounts for about 90% of all cases of diabetes, but it can lead to Type 1 Diabetes (insulin dependent) if not controlled.

He points out that it is not possible to completely reverse Type 1 diabetes but that the programme will help reduce the dosage of insulin needed (he recommends - as would I - that this is done in close consultation with a Doctor).

There are chapters on the ‘Low Glycaemic Load’ eating plan, laying out easy principles for choosing the correct foods and substituting unhelpful foods with something better. Section 4 gives low GL recipes for breakfasts, lunches, main meals and side dishes. There are some delicious sounding desserts, and sample menus for daily variety.

Other sections describe exercise plans and ways of getting a good night’s sleep as part of the programme to recover health.

Significant percentages of people in the studies have reversed their indicators of diabetes (high fasting blood sugar, high blood fats, high blood pressure),  and  Holford says they  ‘would not  be diagnosed with diabetes if they were tested now’. The majority lost weight easily almost as a ‘side effect’ of the programme, because the Low GL eating plan is designed to keep blood sugar stable and avoid hunger.  In my opinion it is easy to follow as a ‘way of life’,  which means it avoids the rollercoaster which many people experience  - losing weight on a ‘diet’ and then putting all the weight back on again (and more besides!) when the ‘diet’ is stopped and normal eating habits resumed. 

However, I do feel there was one minor contradiction in the book. The included tables of food GL (glycaemic load) values included some items which we are supposed to avoid on the programme. I would have preferred them to be listed in a separate section for clarity, where they could still be used for comparison with the recommended foods.

But overall, if you have blood sugar problems or want to lose weight or to prevent/reverse Type 2 diabetes, this book is a clear signpost to the practical actions needed.

Diet Diva J

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Part 1 - SAY NO TO DIABETES, AND YES TO HEALTHY WEIGHT LOSS

By now, most of us are aware that obesity and type 2 diabetes are on the rise- and it seems almost common sense that to lose weight, you should eat less and exercise more; but, as with many things, that’s far easier said than done (and even more so maintained!).

As I mentioned in my welcome blog,  I’ve struggled as much as the next person, over a number of years, with my blood sugar and weight issues - despite being a trained Dietician (embarrassing really!!) and I can tell you,  it’s not easy at all,  that is until you find the right programme to follow. 

I spent a decade gradually refining a well-rounded programme to recover my health, which involved changing my diet and taking specific supplements that my nutritionist and I had researched, which targeted the nutritional deficiencies causing my symptoms of fatigue and blood sugar imbalance.  Considering the latter was likely the cause of the former, this was a very important factor, and arguably a means of killing two birds with one stone.

My fatigue began suddenly after major surgery in 2001, and as a ‘lady of a certain age’  my hormones were creating havoc, (maybe as a result of the surgery, or as part of the natural process)  and I found I simply could not stop eating. I was craving sweet things and refined carbohydrates all the time (in other words, chocolate,  biscuits, cakes and what have you).  I would be awake all night and head out to the local 24-hour supermarket ,  buy 4 large bars of their cheapest own-brand chocolate (loaded, of course,  with sugar and trans fats)  scoff the lot, and then force myself to keep from going out and buying another four bars!

During the day, I ate whole packets of chocolate-chip muffins and Rich Tea biscuits, which I would then wash down with an obscene amount of tea (and not the decaffeinated kind!).  The more I ate, the more I wanted to eat; I felt totally disgusted with myself.  I was a trained Dietician; I of all people should have known better.    All of this was, of course, a recipe for disaster, and within a couple of months I had become agitated, fearful, and constantly over-emotional.  My head felt as if it would explode, and my neck felt strangled. My blood pressure was too high.  Since there has been a history of high blood pressure in my family, this didn’t come as too much of surprise, but more frustrating than anything was the fact that it could have been avoided.

I felt like I was on a constant adrenaline rush; I rarely had the energy to get out of bed, and my health was beginning to suffer. I was really starting to worry.

Thankfully, seeking out the nutritional route in an attempt to regain my health led me to a doctor specialising in fatigue illness with a brilliant understanding of blood sugar imbalances and how they can have disastrous impacts on a person’s health. It was around this time that I also discovered (through a qualified medical herbalist), that I should take supplements of Chromium to help stabilise my blood sugar levels.

Chromium helps re-sensitize the body’s cells to insulin, better allowing them to absorb and utilise the nutrients from food, thereby lowering the amount of insulin which needs to be produced each time we eat.  If your body is producing too much insulin, this may be a sign that you have (or are at risk from) diabetes.

I had my insulin levels checked in early 2009, and found that they were shockingly high, even many hours after eating, suggesting my body had built up a resistance to it.

I found a fascinating study conducted in China in which people with type 2 diabetes were given 1000 micrograms of Chromium per day, and after several months, 65% were able to stop taking their diabetes medication.  (Please note that I don’t recommend anyone stop taking any prescribed medication without speaking to their doctor first; also, 1000mcg is quite a lot of Chromium to take. Always consult a qualified practitioner who specializes in the use of supplements).

Within weeks of beginning the chromium supplements, my cravings for all things sweet and unhealthy had all but stopped; although breaking the mental habit of such excessive consumption patterns took a little while longer.

I then tweaked my supplement programme. It now included;

• Chromium – to increase insulin sensitivity

• High-dose fish oil capsules – to reduce inflammation (an early stage of many diseases)

• Vitamin C – to relax blood vessels and  reduce blood pressure

• CoEnzyme Q10 – to combat fatigue and further reduce blood pressure

• B Vitamins – to help deal with stress

• Vitamin B3 – Helps distribute energy in the body and also lowers cholesterol

• Zinc – to replace the amount lost in producing high levels of insulin

• Magnesium – very calming, and helps to stabilise blood sugar levels

• Professional Grade Multivitamin and Mineral supplements – used as a foundation for the rest of the programme

• Vitamin D supplements – Many functions including helping to stabilise blood sugar, healthy bones.

• Valerian herbs – Promotes restful sleep

• Digestive enzyme capsule – to aid absorption of nutrients

• Glutathione and Selenium – to help detox the body

In conjunction with the supplements,  I was able to switch from sugar-packed ‘refined’ carbohydrates, to a low G.I diet (Glycaemic Index in those days, but recommendations are now updated to the principle of Low GL – Glycaemic Load – which takes into account the food portion sizes as well as how quickly it is broken down into simple sugars for use by the body, and therefore how much or how little it raises insulin).

The result of all the above is that when I had HBA1C tests in 2009 and 2010,   (Glycosylated Haemoglobin - an effective measure of how high the blood sugar has gone in the previous 3 months)  the readings were 5.5 and 5.2 respectively, which is well within the ‘normal’ range).  I no longer feel ‘strangled’ or agitated, and my blood pressure is at near normal levels for my age.  I am able to stick to the low-carbohydrate, no-refined-carb diet easily and without feeling hungry, and have lost over half a stone in weight.   Whilst I had not been diagnosed with diabetes, prior to my diet change and supplement programme, the warning signs were all there; it was imminent, if not actually present.

Because I address everything from a broad perspective, I also listen to relaxation tapes before sleep (which help me to drift off easily because they increase the brain waves which induce restfulness)  and during most weekdays I take some exercise (at least twenty minutes of brisk walking) and listen to a tape of tailor-made ‘positive affirmations’ at the same time (thereby achieving two healthy things at once). 

Patrick Holford has just recently released a book called ‘Say No To Diabetes’ ;  which interestingly brings together all of the principles I have used (but took me eight years to put together individually!) , and more,  citing the research studies which have led his experts to their conclusions. I will be reviewing it in my next blog.  Look out for it!    

In the book Patrick Holford describes the comprehensive programme of diet, lifestyle changes and supplements needed to reverse or prevent diabetes, and it looks to be a fabulous read. 

To check out the book now, click the buttons below;

If you are in the UK or Europe; 

 

If you are in the USA;

 

Prefer to read the books on a Kindle?   Click the banner at the end.

Welcome!

When we want to lose weight, we generally think that the only two options are to diet, to exercise, or a combination of both. However, in many cases, some simple changes to the way you eat can result in relatively fast weight loss without having to ‘diet’ in the traditional sense.

We don’t have to look very far these days to hear stories telling us that obesity, diabetes and similar health problems are on the rise; so much so that you may sometimes feel like there’s little you can do to avoid them. However, I strongly believe that first and foremost we ourselves are the ones who are responsible for our own health - and considering the cutbacks which are due to be made to the NHS, this has never been more necessary.

However, taking good care of ourselves can be much easier than you might think; and can make a huge different in how we feel, both physically and emotionally. Not only that, but eating right can also drastically increase our chances of fighting off ill-health in general.

Having trained as a dietician, when I fell ill with Chronic Fatigue Syndrome back in 2001- which baffled the medics at the time- I quickly turned to a nutritionist to help fill me in on things. I looked up various supplements on the PubMed research database to see what kind of major studies had been done on the matter, then, together with my nutritionist, put together a tailor-made programme of dietary changes and nutritional supplements which- slowly, but surely- saw drastic improvements in my overall health. I continued to refine and update the programme over the next few years, especially as I begun to realise that much of the problem lay with my blood sugar levels (which I’ll cover in more depth in a later post).

I prefer to use natural means of staying healthy whenever I can, to complement more mainstream treatments, rather than rely on them.

Everyone’s body is different, and as such there can be limitations to the effect that mass-produced treatments can have, depending on the individual. Whilst I am by no means trying to discredit nor discourage the use of such medication when needed, I believe that natural nutritional supplements and dietary changes allow for much more flexibility in terms of targeting an individual’s underlying health problems. There is also the matter of the side-effects which more ‘mainstream’ medications can often have.

I will be going over new, exciting studies which may broaden the approach to treating health problems. The blog will feature effective tips and tricks to regain or maintain good health, as well as lose weight in a healthy, easy manner. I’ll be talking about nutritional supplements which could help toward your goal of weight loss and good health.

You will also find recipes which may come as a surprise- things that you would never expect to be allowed to eat whilst sticking to a ‘healthy’ diet. And that’s just the beginning- so make sure to check back often.

In the meantime, feel free to sign up for my newsletter, ‘Diet & Health’, packed with tips, tricks and recipes. I’d also be more than happy for you to leave any comments or questions, if there are diet-related issues that you are struggling with and would like some advice on, as I’d be happy to feature these in future entries!

See you soon! 

Diet Diva  J