A Tale of Two Choices
It was the best of foods, it was the worst of foods, it was the age of nutritional wisdom, it was the age of fast foods, it was the epoch of SFA (superfood addicts), it was the epoch of MAD (modern American diet), it was the season of lean, it was the season of decadence, it was the spring of growing health, it was the winter of declining health, we had every option before us, we had nothing to lose, we are going direct to health, or we are going the other way…
At every moment we are confronted with choices in every area of life, what we decide at the point of now does not end there yet only begins, it carries through for a long time and will bring about good or bad things as a result.
Here and now, we are focused on the food intake and optimal health.
Choice: Do we have bacon, toast, fried eggs & OJ, or go with oats (real-not instant), blueberries, cinnamon, honey and some nuts?
Choice: Do we have a standard, popular soft drink one or more times daily? Or, do we one time daily swap a sparkling flavored water in it’s place, what could this minimal action accomplish?
Choice: Do we go with any of the fast food options available for dinner or do we make an at home dinner that better meets our growing interest in our own health and welfare?
What type of difference do small, insignificant choices make over time?
sparkling water popular soft drink
calories zero 140
carbs/SUGAR zero 39g
sodium 15 mg 45mg
difference over 1 week, 1 month…one year, with just one change.
Calories (daily=140, weekly=980, monthly=4,340, annual=51,100)
Carbs/SUGAR (D=39 g, W=273 g, M=1,209 g, A=14,235 g)
Sodium (D=45 mg, W=315 mg, M=1,395 mg, A=16,425 mg)
Calories (D=0, W=0, M=0. A=0)
Carbs/SUGAR (D=0, W=0, M=0, A=0)
Sodium (D=15 mg, W=105 mg, M=465 mg, A=5,475 mg)
What does it take to burn 51 thousand calories that could simply be avoided?
Let’s add a snack with our beverage, just one little choice.
Potato chips (31.8 g) popcorn (36 g)
(American classic – greasy & salty) (microwave/airpop)
calories 180/65,700 110/ 40,150
carbs 17 g/6,205 g 26 g /9,490 g
fiber 1 g/365 g 7 g/ 2,555 g
sodium 190 mg/69,350 mg zero/zero
protein 2 g/ 730 g 4 g/ 1,460 g
And the other two choices…?
…become a superfood addict and find out.
Okay, it was hopefully obvious that the second choice for #1 and #3 was the only choice. Hey! The popcorn has more carb’s?! Yes but with the far superior levels of sodium, protein and specifically – fiber make this choice very obvious.
superfoods to add to the shopping list
- Vegetables & Legumes – broccoli, sweet potatoes, asparagus, carrots, green beans, all beans, most are good choices without sauces, cheese or creams.
- Leafy greens – spinach, lettuce, kale or power greens, again without all the add on salad killers – cheese, croutons, dressing, etc.
- Nuts and seeds – raw and unsalted walnuts & almonds in particular but most nuts fitting this criteria are options. Freshly ground flaxseed (linseed) IS A MUST FOR EVERYONE!
Other highly nutritious seeds will come into play.
- Fruits – apples, pomegranates, kiwi, peaches, pears, most fruits as is, if some are known blood glucose problems avoid those.
- Berries – black, rasp, straw and especially blue!
- Herbs & Spices – garlic, thyme, oregano, sage, turmeric, cinnamon
- Grains – oats, quinoa, bran, wild rice
- Beverages – water, tea – green, black, herbal
During the time between that particular office visit and the official launch of this website, I have covered much material and spoken with many people. What is on this website worked very well for myself, I have dropped from 190 lbs. and have maintained the window of 135 to 140 lbs. for almost five years, bloodwork looks great.
I thought maybe what has worked so well for myself might be useful to others facing similar situations.
The purpose, goal and mission of this website: to help people establish better nutritional choices, to better enable individuals to not only control and deal with pre and type two diabetes but to defeat it and have fun doing it in a very personal and sometimes silly way.