Diabetic my ass

Hi there folks,

I was very satisfied with my visit to my doctor. To cut story short she said I will definitely erase this diabetic and she's expecting my 3 months blood tests (In September) to confirm that. She said it's not true that diabetes cannot be reversed and that those few clients who lost weight - got rid of their diabetes.

I still asked her to get this gluco meter cause I just love to experiment, take tests and explore stuff. Hey I did it for my aquarium...

Here's a picture of my war room from the days I was maintaining a planted aquarium - 

So in the last 24 hours I had the pleasure of stabbing myself no less than 37 times!!..

And here are the results of the Israeli Jury as they say...

Friday I woke up after a good deep 8 hours of sleep and measured 85.

Today I woke up after again sleeping good 8 hours and measured 89.

This is < 100 - it's not diabetes guys.

If I lower a bit more - say to the 75-80 zone then I am in the range of calorie restriction.

It was interesting to follow how the sugar in the blood reacts to eating. so here's an example

The 0 point in this chart is when I just finished breakfast. As you can see right at that time the blood sugar was still not affected. It was 109 just like it was 75 minutes before. But then, 20 minutes later it shoots up to 151 as the oats and blueberries are being digested. 80 minutes after breakfast is over - my blood glucose level drops down to 102, but then 20 minutes later it all of a sudden remembers to digest something and it goes back to 115 and then down to 105 where it stays even after 6 hours... It doesn't go back to the 85 baseline for some reason. Go figure.

Let's see another example - 

This time the lunch was probably big - I ate a big salad with beans a dragon fruit. So one hour after I finisehd my lunch the glucose level was at ~150 and wouldn't go down. 20 minutes later it undershoot to 95 and then stabilized at 105. It didn't return to the base line.

Friday night dinner with kids I ate kale with spinach as a starter and then Austrian cauliflower soup followed by a dragon fruit. I also drank a little wine. and here's the chart - 

At the 80 minutes mark time - it was all over, nice... and when I woke up after 8 hours I had a fasting glucose level of 89.

As for today - I didn't need to take many blood tests. Lunch was 5 hours after breakfast and right before lunch the glucose level was 87 !! It means that yes I returned to the baseline. That's what "calorie restriction" recommended - don't eat before blood sugar goes back to your baseline... :)

Anyway - I am in good shape, I feel quite ok and I think I am on my way to optimal health,

Aviel.

My redcurrant berries morning treat

Hi everyone,

Such a delicious breakfast treat - wooohoooo mmmmm.... yumyum!!

just take a look at this beauty - 

Yes, that's what I call a delicious and nutritious breakfast.

• Half cup frozen redcurrant berries
• 1 tsp chia seeds.
• 1 green apple
• 1 orange
• 15 grams walnuts.

Redcurrants berries are members of the berries family. As you know I am focusing my diet on the G-BOMBS... - Greens, Beans, Onions, Mushrooms, Berries & Seeds/Nuts. So yea berries are full of pytochemicals, life lengthening, and brain enhancing nutrients and so are redcurrants. Redcurrants are a very good source of Potassium and Vitamin C.

Chia is great for diabetes because it slows down the absorption of sugar into your blood. It contains lots of fiber and is full of omega-3. As for daily recommended intake this one teaspoon provides 9% of required calcium, 15% of required manganese and 14% of required phosphoros. One such box contains 300 g of chia seeds and costs 55 IS (~15$).

Aviel.

Throw your olive oil in the garbage - eat nuts!

Hi there my friends,

Today I am going to reveal my source for fats.

Fat is important. 15% to 30% of the calories should come from fat. If you go below that then you will feel fatique and without energy.

Dr. Fuhrman's nutritarian diet that I am practicing specifies that I should consume around 50 g of nuts & seeds as the fat source.

Why not olive oil? Every grandmother thinks that olive oil is healthy, healthy, healthy. Yea right! it's not! oil is the worst product in terms of nutrients per calorie - you get tons of calories for ZERO nutrients. What a waste.

Nuts and seeds (and also Avocados) are a better source for fat because they are nutritious - see here for the nutiriton target map of one of them.

But this of course not the reason I eat them. If you want to memorize one thing that nuts are doing for you then please memorize - they protect your heart. Let me write it in big letters here so that you won't forget - 

NUTS PROTECT YOUR HEART.

They also contain omega-3, fibers, vitamin E and even L-arginine which can boost sex drive for those of you that are interested. My special lady consumes cashew nuts on a daily basis and what can I say - I am under attack!...

OK now, let's see the boys - please welcome - THE NUTS TEAM!!!

Walnuts

אגוזי מוח

Brazil Nuts

אגוזי ברזיל

Pistachios

פיצוחים

Pecans

פקאן

Almonds

שקדים

Make sure you eat enough of these folks!

Aviel.

The USDA SR-21 data base

Hi everyone,

In the last few days I have been preparing the data base for solving the above optimization problem and I would like to share with you my efforts as I progress...

But first let's define the goal.

Goal

Eat the lowest number of calories per day.

Constraint

Provide the body with all the nutrients that it needs.

Why such a goal?

Because the secret for optimal health is losing weight, maintaining low glucose level while providing the body with everything that it needs. If you try to use weight using the conventional stupid diets (weight watchers, atkins, etc) then at that low calorie intake your body won't get all the nutrients that it needs and it shall bug you with hunger will you surrender and regain all your weight back.

Which data base am I using?

There are several dietary programs in the market but I prefer to work with the data directly, I prefer to feel it, to touch it without the GUI of those programs, I would like to do things that are impossible with those programs. 

I am going to use the USDA SR-21 data base directly. You can download the zipped excel file from the following page.

This data base is an excel that contains information about any food that you can think about, cooked, not cooked, frozen, with salt, without salt, etc, etc. For each food it provides the number of calories, sugar, proteins, vitamin this, vitamin that and a long list of maybe 40 elements. 

Here's a snapshot - 

Now on a second sheet in the same excel I organized all of my intake for one single day.

Here - take a look

So you can see that I take two tbsp of almonds milk (using a blender) in the morning which adds 172.5 calories, 6.37 grams of protein to my diet.


My daily calorie intake

Summing up the numbers give us the number of calories: 1857.

And we can also draw the cake that tells us where do we get the calories from:

As you can see we get most of our calories from nuts & seeds.


The first nutrient that I am looking at - Protein

If we take as an example Protein as an important nutrient that should be provided to the body - then we see that I get 79 grams a day. This is very good. Where do I get them from? let's see - 

So you can see the importance of nuts, seeds and beans in this business. 

How can we get as many proteins as possible but without 'spending' lots of calories? That's a very easy question for the excel. We create an additional colum that contains the proteins divided by calories, sort everything according to that column and look at the winners - those that have the highest grams of protein per calorie.

So the winner is soy which requires 3.6 calories per gram of protein - that's very cheap. It is followed by all sorts of animals living in the cold sea, and also egg whites. This is followed by "normal animals", and followed by cheese.

Now if we look for vegan stuff then we can see

1. Water crest - 4.78 calories per 1 gram of protein.
2. Cabbage - 13.3
3. Some mushroom - 13.4
4. Beans - 13.5
5. Lentils - 13.6
6. Turnip - 13.7
7. Pumpkin - 13.8
8. Tomatoes - 13.8
9. Lettuce - 13.8
10. peas - 13.9
11. brussels sprouts - 14.1
12. oats - 14.2
13. tofu - 14.2
14. artichokes - 14.4
15. Brocolli - 14.7
16. Kale - 14.7
17. Kohlrabi - 15.8

Down below you can find the nuts & seeds at 30-40 calories per gram of protein. This looks like a waste of calories - this is not the reason why we include nuts & beans in the nutritarian diet. The reason for including them is that the body needs fat and instead of consuming olive oil or canola oil (empty calories), we prefer to consume it from the nuts & seeds where we can still get some nutrients apart from other benefits.

Needless to say that at the end of this list are all sorts of oils, sweets, margarines, puddings, candies, alcoholic beverages, all sorts of salad dressings are that are good for nothing - in short food that have lots of empty calories.

Aviel.

My nutritarian breakfast

Hi everyone,

Just a quick shot of my extremely healthy and nutritious breakfast today...

DELICIOUS, NUTRITIOUS AND FULFILLING!!

• 2 tbsp soy or almond milk
• 1/2 cup oats (old-fashioned rolled oats)
• 1/4 cup water
• 1/2 cup frozen blueberries
• 1 chopped green apple
• 1 full tsp ground flaxseeds

Soak the oats in the water for the night together with the oats and the water.

In the morning add the blueberries, the flaxseeds and the apple.

I couldn't find fresh blueberries yet so I am using frozen yogurts. One package of 300 g costs ~30 IS (~9 $) and it can serve roughly two breakfasts. Expensive!

Aviel.

Couch Potato to 5K

Hi there everyone,

The "Couch potato to 5K" program takes a fat slob that sits all day in front of the computer screen and all night in front of the TV screen and slowly but surely makes him a 5K runner! The program spans over 9 weeks and the difficulty goes up and up and up. In the beginning you just run one minute and then walk two minutes and then run again a little bit and then walk briskly and so on. And after 9 weeks you can run 5Km without stopping...

I discoverd this program maybe 10 years ago and back then it worked! I started running with my kids back then and yes during the first/two weeks it was easy so they joined me. But then they found all sorts of excuses to avoid this but I continued. I still remember the day when I could run 2 Km and how I blogged about it in their website. Back then I progressed even more till I was able to run 10 Km and I even ran 21 Km three times in my life... But then came the injury, I got fat and since then my legs are not like they used to be.

Now since I am on vacation till the end of August (yes, I am...) and thus away from my gym which is in the office - I decided to give this plan a try. It's just for fun. I run, I walk, it's fairly easy. I know I am prone to injury, I know that my leg started becoming sugary, I am wearing insoles, I can't walk w/o them - I am so heavy that really running is not for me, but still I shall try it. It's not first on my priority list - it's not a commitment, I may stop when I feel a pain but just let's give it a try.

The cool thing about this program is that now you can download an android application that tells you when  to run, when to walk, when to warm up, how good you were and so on while you are listening to your music.  The application is called "C25K Couch to 5K by RunDouble".

Now I know that you geeks probably have better ideas for android applications. I know there are applications that are very friendly and encouraging and make you post to your facebook etc, so if you know how to connect them to the c25K program - drop me a line.

Aviel.

I am vegan!!! (starting today)

Hi there,

Yes I am vegan - that is I don't eat animal food. I don't eat meat or fish but that's no news cause I am vegetarian since I was 7.5 years old. But as a vegan - I don't consume milk, cheese, eggs and any other animal products. This is a happy day cause I have been dreaming about going vegan since I was 10 years old.

But the true story is not about the vegan way. I actually am following the nutritarian diet. My diet is way way stricter and is based on lots of green, berries, onions, mushrooms, beans, seeds & nuts. And that's about it...

In addition I eat fruits however I don't touch bread and wheat products. I drink only water and I don't touch any sweetened drink, not even artifically sweetended drinks.

Now my inspiration to all of this is a book written by Dr. Fuhrman called "The end of diabetes" which you can download directly to your kindle here.

This is not the first book by Dr. Fuhrman - the best seller one is "Eat to live" and it provides you with a dietary plan that will get you off your medicines. 

I strongly recommend this book - it can save your life.

I of course I will give way more details in future posts - but Just wanted to share this with you,

Aviel.

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