The Obesity Code: Step 5 – Increase your Consumption of Protective Factors

FIBER CAN REDUCE the insulin-stimulating effects of carbohydrates, making it one of the main protective factors against obesity, but the average North American diet falls far short of recommended daily intakes.

Fung, Jason (2016-03-03). The Obesity Code: Unlocking the Secrets of Weight Loss

gnld_fiberIncreasing daily fiber is as easy as eating fruits and vegetables. As the seasons here are quickly moving towards more local vegetables becoming available my daily intake will also increase. There is nothing more enjoyable than a fresh salad coming directly from my garden and this is one of the things I will keep in mind this year when I plant.

Vinegar is also a protective factor. Used in many traditional foods, it may help reduce insulin spikes.

Fung, Jason (2016-03-03). The Obesity Code: Unlocking the Secrets of Weight Loss

af85cbd3ec2a2d619f2d5ff81c734562I love Balsamic Vinegar mixed with Virgin Olive Oil and will start using them consistently when eating salads. Another option I like Apple Cider Vinegar which I can take before a meal.

Personal Update:
Body weight down and blood glucose up this morning. Although I didn’t post it yesterday I ended up fast walking 2 miles and finished it off with a 2 minute sprint and a small series of setups.

Brunch consisted of an incredible Western Omelette that I carefully prepared. It was absolutely delicious but it wasn’t more than an hour later I found myself with problems once again with my bowels. I keep trying to go back to eating eggs as I keep denying that they are causing problems. Each time I do I end up on the toilet not too much longer after I eat them. This has been going on for over a year now and you would think I would have learned by now, but Noooooo, I keep going back to eating them in hopes that it must be something else that is causing IBS. Even taking probiotics didn’t help. Hey Billy – NO MORE EGGS!

I spent the afternoon working in the yard getting a moderate amount of fresh air, sunshine and physical activity. Sometimes what seems like a simple activity is actually a good workout in disguise.

Dinner I made another mistake with eating a small bowl of Pasta with Sharon’s incredible home made sauce. Back in Jersey we called it, “Sunday Gravy” where a large pot of Spaghetti Sauce would sit on the stove and cook for hours. Pasta really isn’t too bad, but it is still a manufactured product and it it these same products that I am trying to avoid. I have tried to substitute pasta with spaghetti squash in the past and found more pleasure with sticking a fork in my eye.

I made the switch from beer to wine last night and found that wine has much more alcohol content then beer does. I ended up drinking a bottle of Cabernet Sauvignon from a local winery called Columbia Crest. Although I drank the first two glasses slowly I found myself on a roll and polished off the whole bottle. I found myself “Over Buzzed”, if there is such a thing, or maybe I should say, “Borderline drunk”. Either way it was too much wine. I hear that there is an art to drinking wine and I will try to figure it all out.
_________________________________________________________
Blood Sugar- 122, Weight- 186.8

About SimpleLivingOver50

At 53 years old I am starting to realize how life changes both physically and emotionally. I strive for a life of simplicity. I am winning the battle with type II diabetes, created a plan to have all debt paid off in 4 years including the house, taking advantage of every opportunity to live life to it's fullest through adventures in nature, hiking, biking, loving and learning.
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7 Responses to The Obesity Code: Step 5 – Increase your Consumption of Protective Factors

  1. suzewannabe says:

    Ha-ha! I agree. Spaghetti squash is just”ew!”

  2. I can do spaghetti squash with hearty meat sauce but not regular red sauce! Wine always gets me way more buzzed too – a bottle would take me down.

  3. New Journey says:

    I think you figured out how to drink the wine…LOL I don’t eat eggs…I have to say I do eat eggbeaters not because of IBS problems, I can’t eat eggs as they are actually embryos I know eat the ones that are not fertilized, doesn’t matter to me….I use a sprializer and make zucchini spaghetti, not to bad, I know it doesn’t replace the real thing but its not bad…..kat

  4. Be careful with apple cider vinegar. All ORGANIC apples are sprayed w/ antibiotics! in 2014 they banned one of them in organics, but not the other and have not heard any more about plans to do so. Raw vinegar is best and since I want nothing to do w/ apple products, I use raw coconut vinegar. Best that way, as disturbing the gut flora is not good for weight. Also as far as fresh apples go I have found some local ones that are not sprayed and they are available part of the year. They also spray all organic pears. Too bad, because apple cider vinegar could be a super food w/ out the antibiotics.

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