MUSHROOMS and more...

MUSHROOMS and more...

veggie starter recipes.pdf

1. Eat veggies, then proteins fats then carbs and sugars

2. Add veggie starter: raw veges, cooked, etc with dressing. A whole plate of it!! 30% of volume of meal.

3. Don’t count calories. Focus on keeping glucose levels even. Less hunger.

4. Savoury breakfast. Protein, yoghurt, nuts, meat fish, fat and fibre. Nothing sweet.

5. All sugars behave the same; all create a glucose spike. Eat what you like.

6. Pick dessert over sweet snack. If stomach is empty, glucose causes spike, then a crash. After meal, food will slow down sugar absorption.

7. Vinegar 1 tbsp in glass of water before meals changes spike by 30%. Apple cider vinegar, etc all work. Can also be used in dressing. Capsules and supplements don’t work. Antispike supplement may be a good alternative.

8. Move after eating. 10 minutes of movement within 90 min of eating. Calf raises will do it!!!

9. Savoury snacks between meals. Cheese on toast, sugar only after meals.

10. When you eat any starch, add protein, fat or fibre. Eg chocolate cake + yoghurt, pasta + cheese, etc.

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146 viewsDec 18 at 14:19

1. Eat veggies, then proteins fats then carbs and sugars

2. Add veggie starter: raw veges, cooked, etc with dressing. A whole plate of it!! 30% of volume of meal.

3. Don’t count calories. Focus on keeping glucose levels even. Less hunger.

4. Savoury breakfast. Protein, yoghurt, nuts, meat fish, fat and fibre. Nothing sweet.

5. All sugars behave the same; all create a glucose spike. Eat what you like.

6. Pick dessert over sweet snack. If stomach is empty, glucose causes spike, then a crash. After meal, food will slow down sugar absorption.

7. Vinegar 1 tbsp in glass of water before meals changes spike by 30%. Apple cider vinegar, etc all work. Can also be used in dressing. Capsules and supplements don’t work. Antispike supplement may be a good alternative.

8. Move after eating. 10 minutes of movement within 90 min of eating. Calf raises will do it!!!

9. Savoury snacks between meals. Cheese on toast, sugar only after meals.

10. When you eat any starch, add protein, fat or fibre. Eg chocolate cake + yoghurt, pasta + cheese, etc.

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