We’ve been in this game for a while now. That is… helping people to eat better and therefore be happier and healthier than before. And we see a common thread in most…. Actually all of our clients. We see a strong desire to want to be healthier… but a great deal of confusion about how to be healthier… particularly when it comes to healthy food.
So, we decided we needed a simple visual that could be applied to any meal really, to assist you to make a good choice with minimal stress and fuss. Enter…. The Balanced Plate. Which we moved from concept to finished product with a great deal of assistance from the lovely Deb over at The Layout Place.
Let’s walk through the key elements of The Balanced Plate now:
Adequate protein; At each main meal, your protein should make up ¼ of the plate, be it animal protein or plant-based protein…. It needs to be there.
Lots of green and colourful veggies; half the plate in fact.
A dose of healthy fats; don’t overthink it folks. Cooking with good quality oil or dressing your salad… beautiful wholefood fats like avocados, nuts and seeds and even dairy… these can all count.
Condiments, flavourings and ferments; they should be simple. Bottom line. Let the actual food sing. Use herbs, spices, krauts and a touch of minimally processed condiments only. Don’t empty the sugary sauce bottle all through your stir fry!
Some grains or starchy vegetables (like rice or potatoes); make up the remainder of your plate. I.e. don’t make the entire meal about the pasta…. Or the bread. That’s the ‘on the side’ part. You can also enjoy whole fruits too!
Now… this graphic may not be ‘perfect’ for everyone. If you exercise lots… you may need more carbs, proteins and even more fats. If you are really insulin resistant or diabetic, you may need less carbs. If you are breastfeeding or carrying a baby… things may be different too. But GENERALLY… this is a great place to start. And an awesome graphic to consider when ‘plating up’ your lunch and dinner in particular.
What you DON’T DO when applying the Balanced Plate:
You don’t have to count or weigh or measure or overthink it. We don’t want food to be like that for you. Just… visualize it… and try to apply it when you can. Here’s a basic example applied to a family favourite…..
The Balanced Plate… and Spaghetti Bolognaise.
Say you’re cooking up a family favourite, spaghetti bolognaise. Well, you can easily apply The Balanced Plate to this meal. First, make sure you make your bolognaise sauce with HEAPS of hidden vegetables. Second, make a basic green salad to go on the side and serve this up to cover half your plate with some beautiful extra virgin olive oil as your dressing. Use a serving spoon of pasta and meat sauce over the top. You could even still add a little parmesan cheese. Eat up… chew each mouthful mindfully. Sit for a bit after you have finished your plate. Assess your appetite…take a little more if you are still hungry. Finish off the meal if you like with some fresh berries or seasonal fruit.
This is a VERY different scenario to having a big bowl or pure white pasta with lashings of meat sauce over the top with very little veggies in it.
In our Back 2 Basics course, we cover off the Balanced Plate in week 1 of stage 1. And we’ve even done a little video on how to apply it to common meals. You can find out more about the Back 2 Basics course here and get started on our 3-month course which will change your life for $99.
This could possibly be the most important blog we’ve written here at The Balanced Nutritionist.
It’s a conversation that the entire world needs to hear.
It’s about how we define ‘normal’ these days. And you know we love to keep things positive so we are sorry if this comes across quite ‘firm’ but its critically important.
What do we mean by ‘normal?’
Well, what do we define as ‘normal’ when it comes to:
The way we feel each day in terms of our overall vitality and wellbeing
What we think is ‘normal’ food to feed to our physical bodies
What we think is ‘normal’ in terms of how we move our bodies, what movement we are capable of, and how much movement we should be doing
What we think is ‘normal’ in terms of how we speak to and treat ourselves.
What we think is ‘normal’ in terms of the pace at which we live and the degree of ‘presence’ that we actually experience.
What is ‘Normal…’ these days?
You see…. We think it’s a little bit alarming what ‘normal’ is becoming these days because it is in direct conflict with a lifetime of health and happiness. Let’s consider all of the above aspects and what the majority of society seems to consider is ‘normal’ in relation to each one:
Many, many people don’t feel vital, energetic, or well most days. Instead, they feel tired, sluggish, bloated, heavy, and disconnected from their own bodies.
Many people now just ‘accept’ that ‘food’ comes from packets purchased deep inside the aisles of a supermarket. Or often from a drive-thru. The future of kitchens could possibly be… a microwave. Only! And whilst we believe in balance and the mindful enjoyment of occasional treats…. Chips, chocolate bars, and junk food generally do not have a place in anyone’s diet on a daily basis… in particular, these foods do not belong in the lunchboxes of our little ones – they have always been and should remain ‘occasional treats’ amongst a mostly wholefood intake.
Many people take out gym memberships for a few months here and there… maybe train for an event with some friends for a little while… but then go months in between doing very little. In actual fact, moving is normal. Humans are just like other animals. We should be moving regularly. We should be able to move with ease. We should be moving daily – even if it’s not strenuous. Take the stairs, go out and get some fresh air at lunchtime, stretch your body, and engage in deliberate exercise you enjoy. Moving is normal. Aches, pains, creaks, huffing, and puffing… is not.
It’s not normal to talk to ourselves in a nasty way… call ourselves fat, or lazy or other mean, horrible names. It should be normal to treat yourself well and learn to love your own company. If you want others to love hanging out with you, then you should love hanging out with you!
Finally, it’s not normal to go through life at a million miles per hour. Constantly stressed, constantly haggled… wearing busy like a badge and never being fully present. This leads to burnout. And who wants to live a life… that they can’t even participate in? If this point in particular resonates with you, we recommend you check out the book ‘meditation and mindfulness’ by Andy Puddicome.
We encourage you to Consider Normal as:
Sluggish, tired, flat
Energetic, vital, well
Food from packages
Food from nature; wholefoods
Exercising because you have to
Move because you were born too and it’s a gift
Self hate, self doubt
Loving yourself and being kind to you.
Living on autopilot at 1000 miles/hr
Living in the present.
But What does this have to do with Food?
So you might be wondering why we brought up this topic when some of it is not entirely about food? Because if you know us even a little, you’ll know that we believe health is the whole package. We don’t just focus on food… we also want you to consider your lifestyle, your mindset, your stress levels, your relationship with self, your relationship with food… these are all tied in together. To influence your health and happiness. Intermingled… you wouldn’t have one without the other. When you nourish your body with good food… you will want to nourish your body with positive thoughts, speak nicely to yourself, enjoy physical challenges. And you will want to live in the present, saying no to people and occasions that don’t serve you, rest when you need to, be present in your wonderful life and be productive without being ridiculously busy.
Think about how you define normal.. Or what you accept as normal. Could you raise the bar? Start a ripple effect and create a new normal.
Here at the Balanced Nutritionist and throughout our online Back 2 Basics course, we encourage you to consider an 85/15 approach to health. I.e. 85% of the time we do believe in eating really good, wholesome healthy foods, moving a reasonable amount, getting enough sleep etc. But the other 15% allows for some relaxation. We believe you should be able to enjoy an ice cream in the movies from time to time, have a pizza with some friends or sit in front of Netflix and share a bowl of popcorn…. Guilt-free too. This is where ‘mindful enjoyment’ comes in.
Mindful enjoyment means that you are able to wholeheartedly enjoy the ‘15%’ which is when you don’t eat the ideal foods for you and you include more occasional foods.
‘Enjoying’ means:
–NOT feeling ‘guilty’ because you are doing something indulgent
–NOT feeling anxious or stressed whilst OR after you do enjoy something indulgent
–Consciously choosing to indulge in something outside of your typical foods because you can and because you feel like it.
–NOT ‘overdoing’ things when you are eating more indulgent foods. I.e. you should always choose consciously, eat these foods slowly so you can savour them and stop before they make you feel ill.
Question…. What’s the point of scoffing a whole tub of ice cream only to finish and realise you’ve eaten it so fast you didn’t enjoy it AND you now feel ill? Wouldn’t you be better off enjoying a small bowl of ice cream slowly, tasting each mouthful, and then stopping before it makes you feel sick?
If the following things are happening then you are NOT experiencing mindful enjoyment and there may be some stress and anxiety to resolve when it comes to food…
–Eating sugary or junky food because you are really stressed out (i.e. instead of choosing to do this consciously it’s a knee-jerk reaction to stress and overwhelm).
–Eating occasional foods extremely fast and in big quantities to the point where you feel quite ill… and may not even remember making the decision to start eating them in the first place!
–Feeling extremely guilty for having even the smallest amount of indulgent food.
–Feeling guilty after indulging and turning to vigorous exercise, or very strict restrictions in the days that follow…. E.g. starving yourself, or eating nothing but vegetables, or deciding you need to rapidly detox because you were ‘so bad.’ (which you weren’t of course… you were human!).
Food should not cause stress or anxiety like this. Here are some tips that may help you begin to experience more mindful enjoyment and less guilt. Please be mindful that we are not mental health professionals and you may need to consult with a counselor or psychologist if you continue to feel very overwhelmed when it comes to food.
10 Tips to Help you achieve Mindful Enjoyment
Always remember that what we do occasionally does not matter. It’s what we do most of the time that counts.
Always remember that food is a celebration. Indulgent food can bring family and friends together and be part of important milestones in life to be enjoyed. Not feared.
Always remember that you will not undo everything because of 1 or 2 bad meals!
Try to take control of negative thoughts in your head if you are experiencing negative self-talk during indulgences. Turn any of these internal conversations into positive thoughts / positive affirmations instead. Use phrases that work for you.
If you turn to food when you are stressed, try to actively find other ways to manage stress. This may include listening to meditations, going outside and taking 5 big deep breaths, hugging your dog, journaling, or going for a walk around the block. It may even mean bigger changes like…. Speaking to your boss about your workload OR even checking in and making sure that areas of your life LIKE your work ARE truly fulfilling?
When eating indulgent foods (actually all foods in general), chew slowly, enjoy the texture and the flavours of the food, put your knife and fork down between mouthfuls, and don’t rush. Stop when you have had enough… not when you feel sick or are completely pogged.
Always remember that occasional foods will always be there. You don’t have to eat the entire pizza in 1 hit…. Thinking you will never eat pizza again! Pizza will be there next time if you feel like it 🙂
Always drink plenty of water.
Try not to think of food as ‘good’ and ‘bad.’
If you are experiencing cravings often for sugary or salty foods then take a look at your overall diet. Are you enjoying some carbohydrates each day? Some fresh fruits? Are you having a bit of protein with all of your meals, particularly breakfast? Is there plenty of healthy fats in there? Are you hydrated? Are you exercising more than you used to and perhaps need more food? (refer to lesson 7 in this case). If you need more help fine-tuning things then book in to see us.
We spend an entire lesson going through the concept of Mindful enjoyment in our Back 2 Basics online course… maybe we’re not available to new clients right now, or maybe you’re not ready to see someone face to face? That’s ok… the Back 2 Basics online course will guide you towards a healthy, happy lifestyle over the next few months from the comfort and safety of your own home.
Our relationship with food is just as important as the food we eat. Work on mindful enjoyment… if you can’t mindfully enjoy treats you will forever be in a cycle of punishment and guilt. Be happy. Be healthy. And embrace mindful enjoyment.
Katie and Nicole are still on maternity leave, but we prepared these resources in advance and we hope you find them helpful. For updates on return dates etc. you can check the maternity updates page here.
While we are waiting for the official date as to when Katie will be back for consults, feel free to call or email us so we can put you up on the waitlist to be contacted when Katie opens up her schedule. Our current list is constantly growing and we would highly suggest you put your name on the list so we can prioritize you.You can call our office number (07) 3063 2710 or you can email Michelle at appointments@thebalancednutritionist.com.au (she is available between 8 am-4 pm Brisbane time). You can definitely leave a voicemail and she will get back to you as soon as she is available.
This is not a joke! Nutritionists, or at least us realistic nutritionists here at The Balanced Nutritionist, love pizza, cheese, and chocolate…. among other things you may think are ‘not nutritionist-approved.’
The 85/15 rule
You see, life is for living and it’s what you do most of the time that matters. Life’s little indulgences are to be enjoyed… mindfully… in amounts that don’t make you feel ill or guilty but still allow the tastebuds a tantalizing experience.
The All or Nothing Approach does not work
The ‘all or nothing’ approach is the alternative. And this fails the ‘long term’ test. All or nothing results in periods of being insanely strict, therefore feeling deprived, often hungry, miserable, and unhappy. A period of ‘nothing’ inevitably follows where one gives up on their nutrition altogether, eats whatever they want, enters a cycle of extreme guilt, feels sick and miserable and eventually ends up back in the ‘all’ stage which is miserable for other reasons! That’s why we as realistic nutritionists believe in balance. You should also refer to our Food Philosophy.
You might be surprised that…
-We often don’t talk about food during consults. We often talk about thoughts, feelings, and emotions associated with food…
–We don’t ask you to do scary things like totally give up blue cheese and champagne (that’s called pregnancy and thankfully there’s light at the end of the tunnel, we will cheese and wine again! 🙂
-We don’t judge you. Ever.
-We want to know what YOUR goals are. And then we’ll guide you to get there.
If you’re looking for support from realistic, and human nutritionists to regain health and happiness… particularly post lockdown, we are operating 6 days a week, by Skype/zoom and phone for new clients. Book online or phone(07) 3063 2710.Oh also… are you stuck for healthy, fast, fresh recipes right now? Request a copy of our eBook developed during lockdown! send us an email at appointments@thebalancednutritionist.com.au subject line ‘ebook please.’
Podcast
If you enjoyed this blog, you will love our latest podcasts around realistic weight loss and mindset for maintenance.
On the weekend, we provided comments for an article in the Courier-Mail, on this very topic ‘staying healthy whilst working from home’. Since your working environment may have changed dramatically recently, here are some tips for staying healthy despite the change to routine:
If you’re used to packing a healthy lunch each day continue to do this every morning before you actually start work. If you don’t prepare something healthy in advance, you’ll go to the fridge mindlessly at lunchtime and be more inclined to choose something less healthy… or even Uber eats instead!
Keep a large glass of water at your desk and continually sip throughout the day. Topping up gives you a chance to stretch your legs, gets the blood pumping and gives you a moment to refocus. If you don’t stay hydrated you may mistake hunger for thirst. Plus you’ll feel lethargic and might even get a headache.
If you’re in an exercise pattern already, keep it the same! Don’t promise yourself you will ‘just do it later’ because chances are you won’t. Slot it in as normal. And if it’s not part of your routine, then with all the extra time you have minus commuting… Why not make it a habit from now?
Stock on up fresh veggies to use as a base for salads or lunchtime wraps and fruit for snacking. There are amply supplies of fresh products at your local fruit and veg markets. It’s the supermarkets that have been cleaned out. Support the little guys. And stocking up on pasta and confectionery has no benefits right now or ever for that matter.
As the weather cools, consider popping something rich in nutrients into a slow cooker first thing in the morning. It will be ready in time for lunch. vegetable-rich dishes with either pulses or some form of meat protein are a great, healthy and filling option. Keep an eye on our Facebook page as we will be sharing heaps of recipe ideas over the coming weeks.
Actually, eat proper meals. If you get into the habit of skipping lunch altogether, you will be hungry and you’ll go for quick snack foods high in sugar continuously for fast pick me ups and you’ll only come crashing down again.
From personal experience (keeping it real as always) the hardest part about working from home is avoiding mindless eating as a result of procrastination. To avoid this, it’s best to make sure you don’t have temptations lying around – like chocolates, chips, and biscuits. Apps that boost productivity are really handy as well. For example, the Pomodoro app is a free download on your computer that encourages you to focus for 25 minutes at a time and then allows you a 5-minute break. Psychologically it works! It’s like having a robot boss on your computer keeping you accountable to your work and stopping you from mindlessly walking to the kitchen!
We hope that helps. If it’s business as usual for you (but from home instead) and you’d like to seize this opportunity to work on your general health, reach out and book an appointment here – we are still operating by Skype / in clinic 6 days a week.
Many people in our industry are focusing on ‘sensationalized’ results. Let’s face it – the idea of a quick, easy, instant fix is far more enticing than the thought of slow, gradual change, right? But the truth is, as we repeatedly say, there is no magic pill or potion. Lifelong health is the sum of healthy habits you develop repeatedly over time and do consistently.
Why lifelong health? Aren’t you getting a bit sick of following the latest craze? Or getting confused about this week’s article on what’s good for you according to the newspaper? Or riding the merry go round of self sabotage every time you ‘break’ your diet, so you may as well give up all together?
Our specialty is working with people to develop these habits so that they can walk away and continue with lifelong health… instead of seeing the next Nutritionist in a year’s time.
The good news is though, that to achieve lifelong health, it’s what we do 85% of the time that counts. The other 15% is called wine and cheese. 85% of the time, we want GOOD habits. Start with making small changes to your habits… because it will add up to a really big change overall, eventually. The other 15% is Christmas, birthdays, work stuff that got in the way and life generally.
So in order to feel great inside and out, you do not have to be perfect every single day. The reality is…. None of us will be perfect day in, day out.
You need to understand and accept this…. Otherwise, every time you are ‘not perfect’ you’ll just self sabotage and give up on everything all together!
Does this sound familiar?
A few weeks back on Facebook we shared some totally outrageous ‘small changes’ we recommend you make daily…. Did you catch them? They’re simpler than you may think….Here are our top 5 habits to start working on daily in order to get on your way towards lifelong health.
Drink Water. Daily. At least 2L.
Move More than you are right now. Daily.
Sleep well. And if you aren’t get some help on this. Its critical.
Eat your veggies. Like life depends on it.
Ditch the white stuff (that’s sugar… not potatoes).
Do you think you could work on these 5 daily habits consistently until they become… habits? It would be a huge step towards lifelong health. Book a consultation if accountability and further guidance is what you need.
Its approaching ‘that time of the year’ where we are inclined to sit down, reflect and set some ginormous goals to achieve in the first 2 weeks of January 2020.
Well, perhaps it’s not exactly like that, but by nature we do tend to consider that come January 1 we will morph into a completely different human capable of totally different things. And this is not all bad… but it’s also not entirely realistic.
The very term ‘new years resolution’ sadly reeks of failure and when it comes to setting ‘health’ resolutions its no different. A lot of gyms receive a new influx of regular ‘donors’ come January, don’t they?
Look, we don’t want to discourage anyone from wanting to be a kinder, more healthy, happier human year on year, BUT let’s do it in a way that will set you up for success and help you achieve your goals for 2020 day by day. And then above all else, maintain those ‘goals’ once attained.
So instead of worrying about another year and another new years resolution, why not sit down and think about some habits you could change come the new year to better your health and happiness. We love the definition of healthy habits put forward by Healthline. A healthy habit is any behavior that benefits your physical, mental, and emotional health. In turn, it improves your overall well-being and makes you feel good.
How awesome is that?
Perhaps the BEST thing about a healthy habit is the very fact that it has evolved into… a habit. A habit is something you do regularly, often without even thinking about it, that is really difficult to give up. So once a habit is created… it’s really hard to break!
How great would it be if we all ended up with a whole heap of new, healthy habits by the end of 2020?
Breaking habits is certainly hard so of course creating them can be a challenge and require a change of mindset. That’s why we created a little eBook to help you, step by step, to create some of your own healthy habits for next year. Download your healthy habits eBook to get prepared now.
This is a self directed challenge. And what’s even groovier is that at the end of the month, you could simply print off a new copy and consider some different habits to build into your life for February. Think about where you might be at the end of the year? While you’re at it, we recommend you read a copy of Gretchen Rubin’s the Happiness Project because, in some ways, this little challenge was inspired by that book.
And if you do jump on board our little happiness challenge, make sure you give us a few shoutouts on social media ok? Use the hashtag #thebalancednutritionisthealthyhabits and tag us @thebalancednutritionist too.
And above all, remember, its all about the 85/15 rule. I.e. work on your habits and try to follow them 85% of the time. There are going to be times when the whole wagon falls apart…. not just the wheels! And that’s ok. Put it back together and get back into routine. This is called balance.
So, this is our completely non faddish, sustainable twist on ‘new years resolutions’ instead of the empty promises that are being shouted out to you from every other angle folks.
Who would love if being healthy becomes a habit… Not a chore?
Merry December folks and wishing you a ‘healthy habit filled’ January!
This is a synopsis of the journey of a 50 year old male client of The Balanced Nutritionist who presented with Type 2 Diabetes, hypertension and raised liver enzymes on July 5th 2019. This client wanted to release 25kg of body weight to return to a healthy weight range. In addition, he wanted to minimize his need for medication and better manage his conditions with nutrition and lifestyle. For privacy reasons, this client will be referred to simply as ‘D’ throughout this case study.
The purpose of this report is to draw attention to the power of individualized dietary interventions and professional support in the presence of chronic health conditions. Between the 5th of July and the 12th of October, D released 25kg of body weight, was taken off all diabetes medication (as directed by his GP), significantly lowered his blood pressure medication and improved his overall wellbeing. For the full journey, see below:
Initial consultation July 5th presenting concerns:
Type 2 Diabetes Mellitus, diagnosed more than 10 years ago. Oral medication (metformin) in use,. Most recent HbA1c* was 11.6
Blood pressure issues for close to 15 years.
Triglycerides were 3.2 on latest blood tests despite cholesterol medication.
Minor reflux
Occasional muscle cramping particularly in feet
Uncomfortable with current weight
Unable to exercise due to shoulder and hip issues
Energy not ideal particularly in the afternoon
Family history of blood pressure issues and diabetes type 2
Motivated to change nutrition and lifestyle to release weight and improve blood pressure and diabetes management.
Initial consultation July 5th Medications and stats:
Diabetic medication twice daily / blood pressure managed with 2 separate medications taken twice daily / cholesterol medication
Weight: 124.9kg / waist measurement 114cm
Initial consultation July 5th nutritional and lifestyle habits:
D was not a big drinker; a couple of nights per week
Rarely drank soft drink
Water intake was around 1L
Plenty of protein in the diet, but perhaps a little too much mindless snacking as a habit – this was most likely driving up blood sugar and making weight loss challenging.
Initial consultation July 5th Initial recommendations:
Advised to bring in some low impact exercise
Reduced size of breakfast and asked D to eliminate snacking altogether, focusing on just 3 quality meals
Increased hydration
D began logging BSLs* regularly
D began keeping a food diary which generally helps with more mindful eating by default
Second consultation 3rd August Medications and stats:
D had followed recommendations to a tee
BSLs had initially ranged from 8 to 11mmol/L in early July. By the middle of the month they were more often sitting between 5.5 and 7.5mmol/L (readings taken at various times through the day).
Diabetic mediation reduced and evening blood pressure medication reduced as directed by GP
Weight 118kg; a reduction of 6kg.
Waist circumference 110cm; a reduction of 4cm
Second consultation 3rd August Recommendations:
D embarked on structured Metabolic Balance® program*
Foods and quantities matched to D based on extensive blood work, medications, medical conditions and physical statistics.
GP aware and supportive of this dietary approach
Third consultation 23rd August Medications and stats:
Under direction of GP, metformin (oral diabetic medication) was stopped after 10 years of being mediated for diabetes.
Fasting BSLs consistently sitting between 4.8 and 5.
No issues with hypoglycaemia* although blood pressure dipping low at times hence further changes to blood pressure as per below
Evening BP medication no longer used (as directed by GP)
Weight reduced to and waist
Energy fairly consistent, rarely feeling hungry.
Hamstring pulled unfortunately so not much chance of introducing structured exercise into lifestyle at this point
Third consultation 23rd August Recommendations:
Continue with structured food plan, addition of more healthy fats
Keep consulting with GP and keep recording daily blood pressure to ensure medication adjusted accordingly to ensure no low blood pressure episodes.
Fourth consultation 14th September Medications and Stats:
Current medications consisting only of ½ dose of morning blood pressure pills plus cholesterol pill.
Still consistently releasing over 1kg of body weight a week, with minimal loss of lean body mass*
Had introduced a few meals off the plan and noted a fast response to ‘white carbs’ i.e. white rice – a good lesson to learn moving forward*
Fourth consultation 14th September Recommendations:
Advised to start trialling some foods outside of original plan and monitor blood sugar response particularly to other low GI carbohydrates
Avoid ‘white’ cabohydrates and high wheat carbs at all costs due to effect on BSL
Prescribed multi mineral formula to support nutrient status whilst still releasing weight
Fifth consultation 12th October Medications and stats:
Current weight is 100kg, and according to VLA, body fat is now ideal for frame size. An overall loss of 25kg.
Waist measurement down to 97cm*, an overall reduction of 17cm.
D wanting to discuss remaining BP medication and cholesterol medication with GP
Fifth consultation 12th October Recommendations
Relaxing some aspects of the program with a view of maintain wellbeing and blood sugar readings. Review again in 6 weeks.
Bring in some exercise with a view for this to become habitual once received the all clear on injuries.
This synopsis of D’s journey so far has been written based on the CARE case report guidelines to ensure the synopsis is as objective as possible. This summary was prepared in consultation with clinical notes taken during consultations. D has read this report in full and confirms it’s accuracy as well as providing consent for it to be published.
The take home points for the reader of this case study include:
Comprehensive and individualised nutritional prescriptions are a truly powerful solution to chronic and debilitating health conditions
Food groups don’t necessarily have to be excluded. Exclusions of any whole foods should be based on an individual’s reaction to them – not on a societal level.
Professional advice and support is critical particularly where medical conditions and medications are involved. D benefited from the support of Katie King, nutritionist as well as his General Practitioner to monitor his medications closely.
This is not individualised advice. Consult a professional if you want results like this.
These results are proportionate to effort. We can guide, support and advice but ultimately D had the right mindset to make changes to his nutrition and he deserves these results.
*The term ‘diabetes reversal’ is used in medical literature and the exact criteria for reversal is still debated. However, according to the World Health Organisation, most agree that a HbA1c under the diabetic threshold of 6.5% without the use of medication does qualify. More here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520897/
*HbA1c: a test which gives an average of the previous 2-3 months blood sugar results)
*The specific instructions given to this client have been deliberately excluded from this case study as they suited this particular person. The same interventions applied to someone else may not have the same outcome. For safe and effective results, you should work with a suitably qualified practitioner. Book your consultation here.
*BSLs: blood sugar levels
*Metabolic Balance® program is a German medical program that we have received extensive training in and offer at The Balanced Nutritionist. The exact foods and quantities of foods ideal for a person (based on extensive blood work, medications, medical conditions and physical statistics) are prescribed to a person and a structured program follows. Meals are clean, but balanced. Each meal contains protein and fibre rich vegetables as well as fruits and even starch are generally included in a Metabolic Balance® program.
*Hypoglyaemia: low blood sugar (to the extent that it may lead to disturbing symptoms like dizziness, feeling faint, weak or shaky.)
*Lean body mass: the difference between total body weight and fat mass; ideally you always want to preserve lean body mass as it accounts for muscle mass.
*VLA: a scientifically validated test we use in clinic to accurately monitor changes in body fat, lean body mass, hydration and cellular health.
*White carbs: please note that each diabetic is unique. Some, for example may respond fine to fruit others may find it spikes blood sugar. Part of the journey of any diabetic who wants to manage their condition as best as they can through diet, is discovery which foods are most problematic for them. They should then be avoided at all costs.
*Waist measurement: according to the World Health Organisation and the Australian Heart Foundation (https://www.heartfoundation.org.au/your-heart/know-your-risks/healthy-weight/waist-measurement) , a waist measurement is an important measurement of overall risk of chronic disease, particularly cardiovascular disease. Men should strive for a waist measurement below 94cm and women under 80cm.
katie.jayne.king 
