Low Carbs & Heart Health

Taking care of my health with special attention to my heart is #1 to me. Heart disease and obesity run in my family on my Dad’s side. I recently lost an uncle to heart disease–so I’ve got to be serious about it. I was skinny until my late 20’s and by my early 30’s was 30# overweight. A lifetime of eating junk food, drinking soda, high carb diet, and alcohol had nearly ruined my health. By 42 I was 50# overweight and out of breath and unable to even ride a bike anymore. I put my foot down and started my journey to healthier living.

Almost all of us would love to live a life of eating everything we want to, all the things we love to the extreme, without ever having a single worry about the consequences. My lifelong addiction has been sugar. I love candy. When thinking about the holidays, my first thought is holiday candy. Christmas–lifesaver books, candy canes, assorted chocolates, and chocolate covered cherries. Easter–jelly beans, marshmallow eggs, creme-filled eggs, and chocolate bunnies. Valentines Day–conversation hearts. Halloween–snack sized candy and snicker pumpkins. It’s probably been about 15 years ago now that I started to believe I was going to end up a diabetic. I went out and bought a glucose tester and started measuring my blood sugar 3 times a day. I was two years into a plan to improve my health from no more smoking and drinking to eating more fruits and veggies and exercise. Around 10:00 am every morning I’d get the shakes–hence I began to think I was diabetic or leaning towards that diagnosis.

It was late Feb, early March, coming up on Easter. Every day I would grab a handful of jelly beans, because giving up candy (my beloved) never crossed my mind. Every day for a couple of weeks I’d been eating roughly 15-25 beans–most of them past 8:00 at night (reading in bed). I would buy the big bags sold at Easter and of course a few smaller bags of the black jelly beans. My blood sugars were a tad bit high at 10:00 a.m. but right back to normal the rest of the day. By the following year when those Easter Jelly beans were being sold again, a light bulb went on one day, when after not having 10:00 a.m. shakes for several months, I was back to having them again. What was I eating or drinking that was causing this to happen? I eliminated everything before I even considered the jelly beans, but alas I had to consider them so I lowered my amount to 10- 20 a day and none at night after dinnertime. Everything went fine until years later when I went back to reading before bed and munching on jelly beans. This time my shakiness was at different times and I was starting to get concerned.

After seeing a physician and going through the fasting/blood tests where everything, thank goodness, checked out–I wrote it off as hormonal. But it wasn’t folks, it was the unbelievable amount of sugar in jelly beans. In eating just 15-25 jelly beans a day I was ingesting 25 grams of sugar = to 6 tsp. of raw sugar. Jelly beans were just one of the things I was eating packed with sugar. The worst thing, I’ll give you that. Fast forward to three years ago and me ugly crying because I bought some jelly beans and had decided to portion them out vs. eating every day. I would eat 5-10 every other day. This worked better but it was very hard to limit myself–very very hard. When I realized that I would have to give up jelly beans–the one candy I’d loved my whole life, I was devastated. So yes, I ugly cried about how unfair life was and that I didn’t feel like going on anymore if I couldn’t even eat a jelly bean or two every year. This may sound over dramatic, but at this point I had given up smoking, drinking, restaurant food, and a lot of the different snacks I loved. I got through it friends and today? I buy the occasional bag of jelly beans and I limit myself to 3. A bag lasts me a few months and I’m not tempted anymore to overeat them and face the consequences from them. The last thing I want or need at almost 57 is diabetes, high cholesterol, or heart disease.

Don’t get me started on my love for buying things for my husband–goodies, or learning how to make cheesecake (his favorite) or all the ways I’ve helped to make him overweight… Putting the brakes on his eating goodies, sugar laden treats, and such has been horrifically hard. His mother had late in life diabetes, heart disease, and his father high blood pressure and one of those big hard stomachs men get. Ya. Hubby has that too and the direct cause for that big hard stomach>> carbohydrates–nothing else. Look up visceral fat if you want to know what I’m talking about. Huge health problems can come from having a belly like that. Apart from his tummy, hubby is a fairly fit guy. That I’ve loved almost to death with sweetness, literally. Do your hubby, friends, family members and neighbor (wink wink) a favor and stop killing them with kindness. Eating a diet high in carbohydrates is bad when you’re young, but in your 50’s and older it’s a killer. It’s a proven fact that smoking, drinking, added sugar (diet high in goodies), bad fats, and processed foods increase your chance of getting breast cancer (women) prostate cancer (men).

Edit- Hubby wanted me to edit the part about him because he thinks I was too hard on myself…o.k. I was. Truthfully, I’ve lectured my husband for years and years about his carb intake, to no avail. After awhile it was up to him. He’s a grown man and had to figure it out himself. I did buy him sweets occasionally and for that I feel responsible. Thankfully, I am not a baker (never have been) otherwise we would really have issues to deal with. His wake up call is/was the visceral fat and on his own he has placed limits on his carb intake these past few years and is doing better. Lookout everyone this spring because he and I are starting a walking program to work his belly right off and to get me back in shape and back on my bicycle. I’ve lost quite a bit of weight so now it’s time to get limber and fit!

Life isn’t fair and no one ever said it was. You have but one body and the last thing in the world you want is to be too late in the game to correct an issue. Had I continued on with my love of jelly beans–lived in a state of denial, today I would be telling my story from a diabetics perspective.

Slowly but surely I have reduced my sugar intake by about 80% and by doing that I’ve reduced my anxiety (also lifelong) by about 80%. Physically and mentally I’m a new person and it’s all because I stopped supporting bad habits, stopped ingesting cups of sugar every day for comfort or out of habit, and started caring about myself (for the first time) and started feeding my body what it needed not what I wanted.

See the links below regarding comfort eating and anxiety. Don’t be fooled thinking your comfort food or comfort activity isn’t killing you if it involves bad food choices or sugar. Sugar increases anxiety>>>carbs are bad for anxiety. Until next time, be safe friends and be well!

Caloric content women over 50

Livestrong link for carbs & NIH Hearth Disease

Comfort Eating??

This Is Exactly How Sugar Can Mess With Your Anxiety—and What to Do About It

My Word for 2020 is Savor 🌱 🌿🍃


verb
taste (good food or drink) and enjoy it completely.

noun
a characteristic taste, flavor, or smell, especially a pleasant one.

http://www.wordoftheyear.me/index.php

I have another word I’m going to be focusing on this year as well and that is reuse.

verb
use more than once.

noun
the action of using something again.

A chicken carcass cooked up and homemade chicken noodle soup for a cold, wintry day.

The babies of my mature hens and chicks plant from last spring.

I purchased and replanted the momma plant in May and had it in my patio garden all summer, fall, and part of our mild November. I really didn’t want to part with it so I harvested some of the babies and brought them inside. I’ve been watering them and providing sunlight and ventilation. They seem to be doing fine–they’re in loose sandy airy soil with some gravel underneath them. We shall see if I can make this work and perhaps not have to buy another expensive hens and chicks plant this spring.

2019 was an exhausting year for me and really our household. Between looking at houses to possibly move to, working full-time +, keeping up my volunteer hours, writing, reviewing books, gardening, and social media, I was kept way too busy. Then mid-year I developed a health issue due to a lifelong issue and spent the rest of the year in pain, worried, and worn out.. A part of me even at 55 still feels like I haven’t accomplished anything unless I’m completely worn out at the end of any given day. I almost always choose finishing up work, projects, or home tasks before I take a break or go do something fun. Even with my health issue I never missed work, never really rested beyond my nightly sleep, and continued working/volunteering/putting in 60 hour work weeks. Upon year’s end I sat down and took inventory of my life/schedule/hobbies/ etc. and made some changes.

Both this year and last via social media all I see are people equally burnt out, worn out, and looking for simplicity. Though I’m not much for social media, I do love taking pictures and keeping up with friends and accounts I follow that I really like on IG. Most people I follow –maybe 99% are selling something and relying on internet sales for their income.  I am very thankful I don’t have to do that anymore.  Back in the old days I used to create web pages/sites for income and maintained PowerSeller status for ten years on eBay.  Between the competition, and costs, and self-marketing/advertising every day was a challenge. Thinking back though nothing like things are today. I loved it and made many friends all over the world selling on eBay.

Today is very different in the online/internet world. Competition is fierce and things change fast, and people change their minds fast, and are distracted a lot, and definitely trying  100% of the time to stay relevant. Not too long ago, after I hadn’t sold anything online for maybe a year or more, I got an email from someone I’d sold something to 2 years before that. I’m not sure exactly what was going on but she wanted to know if she’d bought anything recently from me and for me to send her an invoice and she’d pay it. She apologized profusely for not taking care of it right away. I of course had no idea what she was talking about but did have her name in my eBay sales contacts as someone I’d shipped something to. We finally figured out that she had ordered from someone else more recently and just hadn’t checked her purchases and finding just any name in her email account she began emailing sellers so she could pay her bill. She had been so busy online that she hadn’t had time to check her email account in several months. Busy people. Things like this happen all the time and the main reason for it is people are distracted, too busy, and most of all competing/keeping up with/updating their status with someone or something online–usually connected to social media. 

So back to my end of year inventory–I decided to:

  • cut down on social media
  • not move and not look for out-of-state home until 2021
  • look at local homes for sales in 2020
  • volunteer at places more local to me
  • smaller patio garden
  • less blogging

More time for savoring every moment of my life! Until next time –be well ✨❄️

 

Macronutrients

First–what are macronutrients? Macro means “large” so macronutrients are large nutrients.

There are three basic components of every diet and they are carbohydrates, fat, and protein. You can also include a fourth one which is water. We need large amounts of the three basic components in our diet to keep our bodies well and to keep them going–energy, metabolism, and bodily functions. We need carbohydrates to keep our brain (which is why people on the Keto diet get brain fog) and muscles working.

We need fats–and it’s best when it comes to fat to eat unsaturated plant-based fat(nuts, avocadoes, and olive oil) mostly and only some times consume fats like butter and cream. Healthy fat helps you to absorb the vitamins in your food. Again–concerning the Keto diet, and likely why everyone I know who has ever been on it gained back + weight soon as they went off of it–the fats that are recommended with this diet are all the wrong fats. There isn’t a plant-based fat among the fats listed that keto dieters are to include in their diets. The list includes butter, ghee, meat, high fat cheese, cream, and eggs.

Protein breaks down in your gut into amino acids which help to repair tissues like muscle and skin. Amino acids are also used for making essential hormones and enzymes in our body that support our immune system.

Source

If you are about to try dieting, regardless of which one, please see a nutritionist–if even for a consultation (some are free) and learn about basic nutrition. I am not a nutritionist but I have studied nutrition from the very basic roots (science, biology, anatomy) of it to just about everything in our present day food chain and would not go on a diet, or drink some magic elixir sold through social media, without consulting a nutritionist and talking with my physician or naturopath or both.  Also, it doesn’t hurt to start a conversation with the farmer who grows your food, or someone selling what they’ve grown at a local Farmer’s Market, and even a local chef. You will be very surprised and forever grateful for what many of them can teach you about nutrition. Everyone’s body is different and everyone’s physical health–immune system, metabolism, organ health, skin, and bodily functions are completely different from everyone else’s.  I know the ads, pics, profiles, and sales pitches can be pretty convincing but remember you aren’t seeing everything going on behind the scenes. Everyone I know that has gone on some fad diet also worked out a lot.   The second they couldn’t work out they started feeling fatigued, sore and achy muscles, and the weight started coming back. When you reduce one macronutrient and increase another there are consequences. Many people I know drinking magic elixirs also spend an unusual amount of time in the restroom. While others are constantly crashing from the protein powders and drinks and supplementing with large doses of caffeine. Have some people benefitted from fad dieting and magic elixirs? Maybe? But remember they are doing way more than just drinking juice or having butter/ghee in their morning coffee. There are gym memberships, enzymes, supplements, vitamins, energy drinks, regular running/walking/jogging and often times an income (from selling said supplements/books/gym memberships) and so much more behind their weight loss. Ok lecture over and back to macronutrients!

Secondhow do I get them? Through the food in your diet.

Third-what do they do? Macronutrients help us grow, heal, repair, and they give us energy.

Macro Calculator-free macro calculator from Transparent Labs here

Macro Diets– Counting macros–a wonderful article and recipes at Cooking Light here

Macronutrient recommended %– 45-60% of your daily calories from carbs, 20-35% from fat, and 10-35% from protein.  Source