Kallio P, Kolehmainen M, Laaksonen DE, et al. Dietary carbohydrate modification induces alterations in gene expression in abdominal subcutaneous adipose tissue in persons with the metabolic syndrome: the FUNGENUT Study. Am J Clin Nutr 2007;85:1417–27

did i already read this? read later.

vinegar- drops blood glucose and lowers appetite?

i just ate 18 carb grams of chocolate pudding (3 pm) and now i'm going to drink two tablespoons of vinegar diluted in a cup of water and see what my post prandial numbers are at 4 pm and 5 pm as well as how my hunger feels later on today. while i am waiting to test bg, i will just sit around and go on the computer/watch tv, as activity really drops my sugar. at 4:08pm my bg was 98- a drop of 15 points in as much as we can trust glucose meters (which can be off +/- 15 points!) i will test at 5pm. then next week i will do the same 18 grams of carb from the same brand of chocolate pudding, but I won't use vinegar. i will also test preprandial. i may be at a different number, but at least I will be able to see how much bg drops or rises. right now i don't have an appetite, which isn't that surprising to me since i ate a lot of food today, and my craving for chocolate has been satisfied. optimally, i will eat a small dinner at 6:30, if i am hungry that is. if not, i will not eat. UPDATE: vinegar was not that clear cut when it came to lowering my bg. before eating i was 113. after 18 grams of carbs, 6 grams of fat, and 4 grams protein in the two low carb chocolate puddings i ate, 1 hour later my bg was 98. seems good. then at the two hour point not having eaten anything else, my bg went up to 117. i measured a second time, and my bg was 108. so no dramatic lowering, or maybe nothing conclusive due to the inaccuracy of glucose meters. my appetite seems to be either normal or a little better than usual, since my last big meal was at 12 noon, and i have only had the puddings and some celery since then with no big appetite swing even after eating that relatively high for me 18 grams of xylitol, modified corn starch carbs.

protein requirements

I have noticed in the past two years going from 47 to 49 I have lost a little muscle mass even though I am doing about the same amount of exercise. so in this post i will be listing what different experts say is the amount of protein we need per lb or kg of body weight. Bernstein The Diabetes Solution, pg. 171: "In order to maintain muscle mass, most people should consume at least 1-1.2 grams of protein per kilogram of ideal body weight. Athletes will require considerably more, as will growing children." "...6 grams of protein is the equivalent of 1 ounce of an uncooked protein food. To estimate by eye, a portion the size of a deck of playing cards weighs about 3 ounces (red meats weigh about 3.7 ounces because of their greater density)." from a wsj online article that professor de vany posted on his facebook: "According to guidelines published in 2010 by the Society on Sarcopenia, Cachexia and Wasting Disorders, a nonprofit group, as many as 41% of women and 35% of men age 50-plus ingest less than the recommended daily allowance of 0.8 grams of protein per kilogram of body weight (0.36 grams per pound). The group recommends that total protein should be higher in that age range, or 1 to 1.5 grams per kilogram per day (0.45 to 0.68 grams per pound), spread equally through three meals. The group also says low vitamin D levels are associated with low muscle strength, and supplementing it in those cases has been shown to increase strength and function and reduce falls. But it's best to talk to a physician before starting any supplements such as protein or vitamin D." The New Evolution Diet by Arthur De Vany, p. 41: "Research suggests you need to eat 1.5 grams of protein per kilogram of body weight daily. That comes to about 3 or 4 ounces of meat of fish in each meal, up to 15 ounces per day. If that feels like too much, you can reduce your meat and fish intake by taking a dietary supplement called branched-chain amino acids, which provides about 15 grams of amino acids per tablespoon. Why is it important to eat enough protein? Because your brain senses how much of it your body requires and prompts you to keep eating until you fulfill that need....Adequate protein intake is essential to maintaining bone mass." jenny ruhl email to me about the amount of protein i need using her protein calculator: "It's 109 grams of protein or 510 grams of a protein-containing food like eggs. That's because an ounce of a high protein food like meat or eggs or cheese contains only 5 or 6 grams of actual protein." Jenny ruhl's nutrition calculator: http://www.phlaunt.com/lowcarb/DietMakeupCalc.php I was 128-130 lb for about 3 years (5'3") from my start of paleo at the age of 44 (2009, starting weight 143-148 lb)). So from 44 to 46/47, I was holding steady without counting anything, just by following general guidelines. then when i was around 47 (2012), i started to gain more weight and lose some muscle, mostly visible on my calves. that was also when i found out my blood sugar ran high, so maybe i just started eating differently, maybe lower protein? i don't know. but now i am 135 usually, and i can't get down below 133 even with intermittent fasting and HIT. So I am going to try to pay more attention to protein intake.

http://www.ncbi.nlm.nih.gov/pubmed/22109281

saving the website address and will read later.

http://care.diabetesjournals.org/content/34/Supplement_2/S202.full

"Approximately 40–50% of individuals with IGT will progress to type 2 diabetes over their lifetime.

TCF7L2 and diet for CT

http://ajcn.nutrition.org/content/89/4/1256.long

finally- a good sleep!!!

for the past week or more i have woken up multiple times with temperature changes. this has happened before, sometimes to the point of me getting sick from lack of a good night's sleep. this latest wave has particularly tired me out, though. one night i tested my blood sugar as soon as i woke up from warming up, and my bg would be like 80, which i never see during the daytime. then in the morning my bg would be like 104. so it seems i was having a 'liver dump' to raise my bg, even though my bg number wasn't low. one explanation for this is a 'false hypo'. in this scenario your bg is drops to a healthier level because of metformin and/or carb restriction, but your body hasn't adjusted to the drop. then at night when bg naturally drops, your body remembers it used to be higher, say 100, and sees the drop of 20 points to 80 as signaling an emergency- thus the liver dump to raise bg.if you peruse my blog, you'll see i tried out the 'safe-starch' diet the Perfect Health Diet for three days, during which i got bg spikes to 157. i think that it is possible my body reset to a higher bg level, and when i went back to my usual carb level, i started to get the false hypos. then again, it could all be perimenopause (day 16 of cycle). so what did i do yesterday that might have led to a better sleep? 1. no coffee after 12. 2. no spices on my food in the evening 3. some cheese around 8 4. orange UVEX glasses at 7 5. no exercise (because i was worn out and am still recovering from a cold sore) 6. for breafast 2 scrambled eggs with mushrooms, asparagus, and yellow peppers 7. for lunch meatballs 8. for snacks: cheese, celery, half orange plus white part of orange skin, two mini peppers 9. for dinner meatballs again (not super healthy since we bought them pre made) and drum roll please: a good sleep and a morning bg of 90 instead of yesterday's 103