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OSSIE:
I WANT TO TRY THE 14 DAY DIET PLAN. I looked at it and don’t like some of the foods. Can I substitute, such as the grains, goat cheese hummas? Where would I find substitute foods for these items for this plan?OSSIE: I see there are different veggies and fruits every day. Is it possible to switch fruits,veggies, meats, grains, so I don’t have to buy so many different kinds in a week?
Hi, CHIA. Absolutely! As long as you get a good variety of fruits and vegetables (i.e. at least 3-4 different types throughout the week – which salads pretty much already take care of) and a couple of different grains, you’re fine. Make it is as easy as possible 🙂
Hi, CHIA. Yes – the 14-day plan can serve as a great pattern, and you can swap in items from the same food groups according to these lists http://www.trimdownclub.com/exchanges-lists/.
Hi, mkluker. The entire program is based on principles of nutrition for diabetics and pre-diabetics, so you are in the right place. Beyond that, you can choose the “Low-Sugar” route in the Menu Planner.
You have nothing to be embarrassed about. The fact that you are interested in good nutrition as part of the solution is so wonderful – you are so far ahead of so many people in your situation. The classic diabetic menus used to be no-added sugars (including refined starches like white bread), with a limit on the amount of carbohydrates per meal to 45 grams, and an emphasis on fiber. Today, these principles are still relevant, but there is also evidence that carbohydrates should be balanced by proteins at each meal, and that good fats such as omega-3s (as in fish) and omega-9s (as in olive oil) should be favored over omega-6s (corn and soy oil, processed foods) and saturated fats (animal fat) – instead of worrying about low-fat. The steady flow of energy, as in the six small meals per day, is also a major component.
In short, you don’t need to do anything special to make a diabetic or pre-diabetic menu here, and you and your husband can both benefit. It is likely that you both need different amounts of food each day, though, and I would be happy to make the calculations for you and post them here. I just need a bit of information:
1. Under whom is the account?
2. What are both your heights and weights?
3. What are your physical activity levels?
Thanks.Welcome, Kydano. Self control and stick to the food suggestions and you will make progress. It’s not a piece of cake, excuse the pun, but it will work. Just learning to eat healthier is well worth the effort. Lots of help here too. Good luck.
Hi everyone!
I’m Julia & have just joined. My husband will be joining me on this exciting journey. i am taking it steady with really thinking about the foods I’m choosing for my first menu. Am I right in thinking they are american? not sure I will be able to find them.Hi, Jfb57, and welcome. The foods are from all over the world. Some are less familiar to many people, which is part of their advantage – they are less mass-produced, and so less manipulated. This is a link to a great site where you can look up some of the foods; some may have slightly different names, so try single word searches http://www.goodnessdirect.co.uk.
The following is a link to a general shopping guide for the UK http://www.trimdownclub.com/where-to-buy-uk/.Hi everyone!
It’s been awhile. Hope your all on track. I found a good site which has something for all of us:
http://www.helpguide.org/life/workouts_exercise_overweight_disabled.htm
Even with the healthiest foods you need to exercise to get that muscle mass back on to help you get the dead weight off and to keep there. It’s not easy hope this site will help you.
Ossie-Sharon: I have a question for you. I find that my menus did not include enough proteins especially during the exercise days. I did lose weight on TDC but unfortunately, I was also losing muscle mass. How can I readjust my menus to reflect my daily protein requirements.
Ossie, How about a rundown or a link to a commentary of dietary supplements….vitamins, bone/joint supplements, krill oil, etc. I take all of the above along with a 81mg aspirin and my prescribed medicines. Are they a waste of money? There is a lot of hype out there for all the above. Thanks
Ossie-Sharon: Thanks for your quick response. Good to know that no changes are required. I have a routine now and all my foods are stocked up.
I’m trying to get people on board for kettle bells exercises but it is a hard sell because it’s not conventional. This is probably the fourth time I write about this and I have not yet convinced anyone. You can now purchase them at Wallmart at very reasonable prices.
http://www.walmart.com/search/search-ng.do?facpad=true&search_query=kettlebells&ic=16_0&Find=Find&search_constraint=0Hi everyone, thanks Ossie Sharon for the information, I did guess about 2 could be a portion but it didn’t stop me having the extra one as it’s a fruit I only get during a few weeks in August when visiting south Italy!!! but I will keep the portion size right for the next week while I work my way through the box we brought home.
Hi Radisson, wow you really have got your exercise workout worked out well, good on you. As for kettlebell exercise, I am convinced their a great way of getting and staying fit, it just I’m just not convinced I’d be motivated enough to do the workout at home. I have always failed to keep up any other home exercise routine for more than a few weeks. My ankle injury is much better, thanks for asking. The rest from my daily walking, on top of 3 months medicine and therapy have worked a treat. The therapist did make a suggest to go swimming for 6 months during winter, till I get the weight down a bit and then when I’m lighter!!! I can get back to walking (my favourite form of exercise). So that my next year goal, think if I join I gym then I not want to let the money spend on membership go to waste, after all it only
Well done Valerie on your weight loss. Apensa, glad to hear your knee injury is better and your back on the treadmill, as for supplements I know Ossie will get back to you, but I personally only take supplements when advised by the Dr too and only for the suggested time i.e 1 month or 3months. I have tried other supplements in the past but to tell you the truth I never felt the benefit from them and stopped. I think supplements should only be taken if you truly think they help you personally and not listen to the hype! A well balanced diet should be giving you all the vitamins etc you need, sorry just getting my two pennies worth in there.
Right off to bed now, as only came on to print of tomorrows menu, lol, take care all.
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