This leads me think about “sweets” in general. After listening to a couple of your podcasts about super fit people, their test results and how they don’t lie, I’m wondering, is sugar like alcohol? Addictive to some? Then, which makes better sense? Quit all together or make small changes with goal of eliminating sweets? Dragging it out and having to decide each time if I should eat that or not seems so exhausting!
I have been trying to eat simple salad - lettuce (red leaf or arugula) with EVOO before each meal. Is there a benefit to eating cooked veggies instead of raw 1st?
Ahh thank you, that honestly means a lot! I think sometimes the science gets overcomplicated when it doesn’t need to be. My goal is always to make things clear, practical, and easy to actually use in real life. So I’m really glad it landed that way for you!
Thank you for this. Sometimes I just have time for a whey protein drink first thing - I usually have it with almond milk. Should I ideally be adding something before or to this drink? I will then do my exercise and have something like scrambled eggs, spinach and tomatoes for brunch/lunch, so happy to mix this up a bit if need be x
You’re so welcome! A protein shake first thing is a smart way to fuel up, especially on busy mornings. If you’re open to it, you might consider swapping the whey for a plant-based protein like pea, hemp, or a quality blend. They’re gentle on the gut, still packed with protein, and pair great with almond milk.
To make it more balanced, try adding a bit of fiber or healthy fat, like a spoonful of chia or flaxseeds, or a few almonds on the side. That can help stabilize blood sugar and give you longer-lasting energy, especially before your workout.
And your brunch sounds amazing, scrambled tofu with spinach and tomatoes could be a delicious plant-based twist if you’re ever in the mood to experiment. But overall, you’re doing great and just a few small tweaks can make it even more powerful!
Totally fine to start your day with a green smoothie, yours sounds packed with good stuff. Just a couple of quick tips: if you’re using mostly spinach, it’s smart to rotate in other greens now and then (like kale or romaine) to avoid getting too many oxalates from spinach every day. Also, try making the smoothie about 3/4 veggies and go easy on the fruit, swapping the Medjool date for a few berries or a slice of green apple can help keep it lower glycemic.
To balance it out even more, have a handful of nuts or a boiled egg before or alongside it, and sip the smoothie slowly, over 30 minutes if you can. That helps your body digest it more gradually and can keep your energy steadier through the morning.
I have a question. What if you are eating something that has veg mixed with carb? I am making fried rice with greens & kimchi today. Should I assume that the rice is the carb and add another veg first or eat the protein first? I’m thinking the former but would like your opinion.
Great question! When it comes to mixed dishes like fried rice with greens and kimchi, you’re right to think of the rice as the main carb. Even though the greens and kimchi add fiber, the rice still has the biggest impact on your blood sugar.
If you’re trying to follow the “carb last” method to help with blood sugar control, you can still apply it by eating some extra fiber or protein-rich foods first: like a side of sautéed veggies, tofu, or another protein you enjoy. That way, you buffer the rice a bit with slower-digesting nutrients.
I am on endocrine therapy and weight gain and the ability to lose weight is impacted, its very frustrating but will try these simple ways to try to shift things. Thanks for this.
Such good info - thank you!
This leads me think about “sweets” in general. After listening to a couple of your podcasts about super fit people, their test results and how they don’t lie, I’m wondering, is sugar like alcohol? Addictive to some? Then, which makes better sense? Quit all together or make small changes with goal of eliminating sweets? Dragging it out and having to decide each time if I should eat that or not seems so exhausting!
I have been trying to eat simple salad - lettuce (red leaf or arugula) with EVOO before each meal. Is there a benefit to eating cooked veggies instead of raw 1st?
Either or is fine.
Wisdom!
:)
Brilliant. How come you are the first to say this? Or to say it so clearly, I can remember without writing anything down. Geeeezzzzz.
Ahh thank you, that honestly means a lot! I think sometimes the science gets overcomplicated when it doesn’t need to be. My goal is always to make things clear, practical, and easy to actually use in real life. So I’m really glad it landed that way for you!
Thank you for this. Sometimes I just have time for a whey protein drink first thing - I usually have it with almond milk. Should I ideally be adding something before or to this drink? I will then do my exercise and have something like scrambled eggs, spinach and tomatoes for brunch/lunch, so happy to mix this up a bit if need be x
You’re so welcome! A protein shake first thing is a smart way to fuel up, especially on busy mornings. If you’re open to it, you might consider swapping the whey for a plant-based protein like pea, hemp, or a quality blend. They’re gentle on the gut, still packed with protein, and pair great with almond milk.
To make it more balanced, try adding a bit of fiber or healthy fat, like a spoonful of chia or flaxseeds, or a few almonds on the side. That can help stabilize blood sugar and give you longer-lasting energy, especially before your workout.
And your brunch sounds amazing, scrambled tofu with spinach and tomatoes could be a delicious plant-based twist if you’re ever in the mood to experiment. But overall, you’re doing great and just a few small tweaks can make it even more powerful!
Yes, I’ve read a great deal about this. Especially important for my diabetic husband.
😀
Is it ok to get my greens in a smoothie first thing in the morning? I use spinach, soy, strawberries and medjool date.
Totally fine to start your day with a green smoothie, yours sounds packed with good stuff. Just a couple of quick tips: if you’re using mostly spinach, it’s smart to rotate in other greens now and then (like kale or romaine) to avoid getting too many oxalates from spinach every day. Also, try making the smoothie about 3/4 veggies and go easy on the fruit, swapping the Medjool date for a few berries or a slice of green apple can help keep it lower glycemic.
To balance it out even more, have a handful of nuts or a boiled egg before or alongside it, and sip the smoothie slowly, over 30 minutes if you can. That helps your body digest it more gradually and can keep your energy steadier through the morning.
I have a question. What if you are eating something that has veg mixed with carb? I am making fried rice with greens & kimchi today. Should I assume that the rice is the carb and add another veg first or eat the protein first? I’m thinking the former but would like your opinion.
Great question! When it comes to mixed dishes like fried rice with greens and kimchi, you’re right to think of the rice as the main carb. Even though the greens and kimchi add fiber, the rice still has the biggest impact on your blood sugar.
If you’re trying to follow the “carb last” method to help with blood sugar control, you can still apply it by eating some extra fiber or protein-rich foods first: like a side of sautéed veggies, tofu, or another protein you enjoy. That way, you buffer the rice a bit with slower-digesting nutrients.
I am on endocrine therapy and weight gain and the ability to lose weight is impacted, its very frustrating but will try these simple ways to try to shift things. Thanks for this.
You are welcome.