Suggestions on How to Eat
…to Lose Weight and/or Maintain a Healthy Weight
Dr. Denise Grobe ND and the other medical physicians and practitioners at the Center for True Harmony Wellness and Medicine have adopted the Mediterranean/Low Glycemic Diet as the diet of choice for our community to embrace.
The Mediterranean/Low Glycemic Index, in a nutshell,
- steers you away from the carb/sugar/refined/processed foods of the normal American Diet, and
- steers you toward SIMPLE, small and frequent, veggie influenced/balanced and complete proteins/ low glycemic meals.
Why: The Glycemic response is the change in blood sugar that food causes. Significant fluctuations in blood sugar (the spike and crash phenomenon) put the body into craving cycles. Cravings beget more cravings and the cycle of spiking and crashing blood sugar persists.
Tips: Have 6 balanced meals/snacks a day, about every 2-3 hrs. Yes they are more like large snacks, or small meals. If your ideal calorie intake is 1200, you would be eating 6, 200 calorie meals/snacks a day. This helps keep blood sugars stable, improves energy, increases metabolism, and diminishes cravings (which sets you up for success!).
Tips: Have a small, low Glycemic snack 1 hr before you go to bed to help keep blood sugar stable while sleeping, to improve sleep and to wake feeling more rested.
Tips: Avoid sodas (diet and regular), processed foods, and ‘fast foods’. These ALL create a spike in your body’s sugar balance and will influence a craving cycle.
Here are a list of books and websites to give you a large library of resources on Low-Glycemic Foods and Meals…
1. The Mediterranean Diet, Marrissa Cloutier, Eve Adamson
2. The Omega Diet, Artemis Simopoulos, Jo Robinson
3. The Mediterranean Prescription, Angelo Acquista
4. The Sonoma Diet, Dr. Connie Guttersen RD, PhD
For those individuals that desire or feel they would benefit from more specialized consideration and support in creating and maintaining their diet, we suggest you contact your current medical/nutritional professional team, or contact Dr. Grobe and True Harmony. You can find our supported 12 week program, called First Line Therapy, on our website: www.trueharmonywellness/firstlinetherapy.html