The Diabetes and Health Clinic in Adelaide, South Australia | Educational consultant

The Diabetes and Health Clinic

Locality: Adelaide, South Australia

Address: 263 Melbourne Street 5006 Adelaide, SA, Australia

Website: http://thediabetesandhealthclinic.com

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24.01.2022 High protein diets are often recommended for weight loss to minimise muscle loss and to promote satiety however high protein diets may have other metabolic consequences. Obviously, losing weight is going to be advantageous and will improve metabolic markers and blood glucose levels however high protein diets have been shown to worsen insulin resistance and increase the risk of T2 diabetes. In this study published in a highly regarded medical journal the researchers found tha...t postmenopausal women on either a high protein or standard protein diet who lost 10% of their body weight over approx 27 weeks lost the same percentage of fat in the liver (~45%) and on the belly (~25%). The women on the high protein diet lost less lean muscle however their muscles became more insulin resistant. So, given that both groups lost the same amount of weight but the high protein dieters maintained more lean muscle you would expect their insulin sensitivity to be better, but it wasn't! They also found that the standard protein dieters had a reduction in oxidative stress pathways and markers while the high protein dieters had an increase in the expression of genes associated with oxidative stress. The dieters took protein supplements so the results cannot be explained by other components of foods (i.e. saturated fat) however the protein used was whey protein which is found predominantly in dairy. This study tells us that while protein may be beneficial for maintaining lean muscle during weight loss it may cancel out some of the weight loss induced improvements in insulin sensitivity. The reduction of fat in the liver may lead to improvements in liver insulin sensitivity but muscle insulin sensitivity is impaired. The ultimate goal is weight loss and muscle gain but not at the expense of insulin sensitivity. So, if you're looking to lose weight while maximising your insulin sensitivity standard protein intake is fine (0.8-1.0 g/kg/day) but make sure to incorporate regular resistance training to maintain lean muscle! If you choose to go high protein because you get better results in terms of weight loss, it's best to only do it short term or in a cyclical manner.

23.01.2022 You didn't gain weight overnight so don't expect to lose it overnight. Working to undo a lifetime of decisions and habits is no easy task but staying where you are and continuing down the path that got you to where you are today is only going to make your life a whole lot harder, trust me. Carrying extra weight makes everything more difficult. Just being able to mobilise and remain independent becomes challenging. Your health starts to deteriorate, your reliance on medications goes up and everything becomes more complicated. When things get tough, remind yourself what the alternative is and it won't seem so bad!

23.01.2022 Everyone has a slightly different perception of what healthy food is and it can be hard to navigate when the science is constantly changing and food manufacturers use clever and deceptive marketing tactics. To ensure you're eating healthy foods: 1. Do your own cooking so the food is fresher and you know what's going in. When you buy readymade food you can't trust what's in it. The manufacturer has done what they can to improve the taste, texture, self-life and appearance of...ten at the expense of your health. Don't be fooled by marketing claims as they are mostly misleading. 2. Educate yourself so you are not relying on marketing claims. The more you understand about nutrition the less confusion and it will be easier to make decisions. 3. Check the ingredients. Don't take a product at face value - ALWAYS check the ingredients. As a general rule, the more ingredient the more processed it is. If you don't recognise any as whole foods then put it back. If sugar is listed at one of the first few ingredients then put it back (there are over 60 different names for sugar so beware!). 4. Stick to whole foods because they will be fresher and you know what you're getting. They generally are not packaged so there's no need to read labels or worry about how they have been processed. 5. Fill up on plant foods because these provide the most nutritional value. See more

21.01.2022 Both dry and fresh herbs can jack up any meal, making it tastier and more interesting. Dry herbs can last for years in your cupboard but with fresh herbs it's a different story and I don't know but if you're like me I hate seeing them go to waste. Over the years I have found that the best way to store herbs is in a sealed container with a barely damp half a piece of paper towel (if there's too much moisture the herbs become soggy). If you wash them before you store them, make... sure they have dried completely otherwise just wash them as you need them. The container protects them and the paper towel keeps them fresh. Parsley is the most durable - I find it can last for up to 10 days in the fridge. Basil has a very short life span - it starts to go brown and bruises easily. Mint also doesn't last as long and coriander/cilantro and dill is inbetween. Herbs can be expensive for what you get so you want to make them last the distance. If you can find your local Farmer's Market they usually have big bunches which are very affordable.

21.01.2022 Motivation is not a fixed state, it fluctuates and even the most motivated people can at times lose motivation. Beating diabetes is a life long pursuit and it's very easy to lose motivation over time, especially if you don't feel any different or you're not sure what you're doing is really working. Here are some tips to stay motivated... 1. Take each day as it comes 2. Know your why (this is an undeniable reason to change that touches you at the very core) 3. Set short and ...long term goals 4. Recognise your progress 5. Be kind to yourself 6. Don't compare yourself to others 7. Believe you can 8. Stay positive 9. Build on your strengths 10. Educate yourself. See more

20.01.2022 A recent clinical ward study clearly showed how processed food is designed to promote overeating and weight gain. In this study, participants were allowed to eat as much as they liked over a two week period. Those in the ultra-processed food group ate 500 calories more per day and gained more weight while those in the unprocessed group lost weight despite there being no differences in satisfaction and pleasantness. This seems pretty obvious but until now we haven't had a stud...y that demonstrates this so clearly and definitively. Ultra-processed foods have been described as ‘‘formulations mostly of cheap industrial sources of dietary energy and nutrients plus additives, using a series of processes’’. Basically, it's not real food, it's cheap manufactured substances that is disguised and sold as food. Our bodies are not designed to handle these artificial and addictive formulations. This study clearly shows that processed food which often contains sugar, fat and salt and can drive 'supernormal' appetites and pathological eating behaviours. These processed foods have become the norm of society, taking up more space in our diets because they are convenient, safe from a microbial point of view, have a long shelf life and are well marketed. Processed foods may be appealing because they are cheap and convenient, but they will cost you way more in the long run. Choose whole foods as much as possible and try to avoid foods that are packaged, labelled and contain many ingredients (especially if you don't recognise the ingredients as whole foods). This is not only good for your health but it's also good for the planet!

19.01.2022 YES! If you have type 2 diabetes you can have fruit. Major long term studies have shown that fruit consumption is associated with a lower risk of type 2 diabetes. Yes, fruit does contain sugar but it also contains vitamins, minerals, antioxidants, phytonutrients and fibre. The high fibre and water content make it harder to overeat compared to refined sugars and instead can assist with appetite control. I generally recommend having your fruit with or after a meal. This is beca...use the sugar is absorbed more slowly and the acid in the fruit assists with digestion and blood sugar control for that meal resulting in less blood sugar spikes. Studies have shown that vitamin C (ascorbic acid) may assist with blood glucose control but instead of taking supplements you could just have your piece of fruit with or after a meal, as I mentioned. Slightly underripe fruit also contains less sugar and more complex carbohydrates and are less likely to cause blood sugar spikes. Remember, high blood sugar levels are a result of underlying insulin dysfunction. By treating the insulin resistance you will be able to better tolerate carbohydrates, like fruit, so you can reap all the other health benefits that come with fruit (plus who doesn't like fruit!). While fruit is very healthful, you don't want to overdo it. Stick to two servings per day.

16.01.2022 Synthetic pesticides were a break-through in the early 1900s as it meant farmer's could produce greater yields of crop to feed more hungry mouths. At the time, these new pesticides seemed safer than the arsenic formulations farmers were using which resulted in numerous deaths in the 1920s and 1930s. In the 1940s DDT was widely used and appeared to have low toxicity to mammals as no one was dying or appeared to become seriously sick. In fact, in 1949 Dr. Paul Muller won the N...obel Prize in Medicine for discovering its insecticidal properties. It wasn't until 1972 that the Environmental Protection Agency banned DDT for it's environmental and toxicological effects. Unfortunately, large amounts of DDT still persist in the environment and cause harm to human health. It's classed as a possible carcinogen and is a known endocrine disruptor, meaning that it can disrupt your normal hormone function, and obesogen, meaning it can contribute to weight gain. People exposed to DDT also have a higher risk of type 2 diabetes. History seems to repeat itself and unfortunately "safer" replacements are not always safer. We call these regrettable replacements. Today, approximately 2.5 billion kg (5.6 billion pounds) of pesticides is applied every year around the world with more than 70% of produce containing residues of potentially harmful pesticides. Pesticides are not discriminatory to pests and weeds, they also kill organisms critical to sustaining a healthy ecosystem and biodiversity. Organic produce is harder to come by and does come with a price tag but it's worth it in my eyes as it comes without potentially harmful pesticides. You can shop judiciously by referring to the Environmental Working Groups Dirty Dozen and Clean Fifteen lists (see my previous post). According to the Food and Agriculture Organization (FAO) of the United Nations, one third of food produced for human consumption is wasted each year. So in effect, much of the pesticides used is polluting our environment unnecessarily! We are lucky to live in a world where food is in abundance but we need to start voting with our fork, choosing quality over quantity.

16.01.2022 Unfortunately, a large majority of our diet today is made up of processed foods that are designed to tantalise your taste buds with potent flavour enhancers. This causes your taste buds to adapt so they expect these strong flavours. Then when you eat unprocessed whole foods it tastes bland and tasteless. Not only is this a taste conundrum but these additives (including 'natural flavours' which means nothing!) often have negative and unintended effects on your body, particular...ly your gut. If you are transitioning to a whole food plant-based diet it will take some time for your taste to adjust. Try doing 4 to 6 weeks of no processed foods to let your taste buds regenerate so you can taste and appreciate real food again. Find ways to flavour food yourself with natural ingredients like the ones listed here. Even cooking food differently creates different taste and textures. For example, cooked onions are soft and taste sweet and caramelised compared to raw onions which are crisp, spicy and tart. Invest in a good quality cold pressed extra virgin olive oil because this can add a lot of flavour to a dish. Steamed greens like kale with a drizzle of good quality olive oil, salt and pepper is delightful! Herbs and spices are not just great for flavouring but they are also high in antioxidants and phytonutrients that come with numerous health promoting effects - think of it like Mother nature's medicine. Adding acid like vinegar and lemon juice to your meals also aids digestions and improves blood sugar control. Tamari and coconut aminos are similar to soy sauce with less additives and adulteration.

15.01.2022 Mindless eating is when you are eating but your mind is elsewhere so you are not truely in the present moment. You would be surprised at how often you mindlessly eat. Whether you are talking, thinking about something you need to do, worrying about something, on your phone or computer, working or driving you are not paying attention to your body and the food that you're eating. This is a recipe for over-eating and weight gain. When you mindlessly eat you are often not satisfi...ed when you finish so you look for something else to eat. People who mindlessly eat also tend to eat more at their next meal because the memory of their last meal was clouded from being distracted. If you're like me and most humans you probably enjoy eating and look forward to your food so when you're eating really savour it and keep your mind in the present moment. It's much like a holiday. You look forward to going on a holiday but then you spend the whole time thinking and worrying about things back home and the holiday is over before you know it! Mindful eating is an effective strategy for self regulation and weight management. Any form of mindfulness is also great for the mind and stress relief. Life gets busy and it doesn't always seem practical to just stop what you're doing but it's absolutely worth it on so many levels. Mindful eating is when you slow down and notice how you're feeling both mentally and physically and then as you eat you do it slowly and mindfully, noticing the taste, texture and temperature. Then notice how the food makes you feel. Do you feel full, satisfied, stuffed, energised, sluggish, healthy or guilty? Eating slowly and mindfully reinforces the memory of the meal so you are more satisfied and you are less likely to look for more food or overeat at your next meal. I have seen people lose a tonne of weight using this simply strategy. I really encourage you to give it a go. It takes practice but once you get it, it's incredibly rewarding. If you like food, it just enhances the experience but you start to eat less because you are more satisfied and eat healthier because you become more in tune with your body and notice how the food makes you feel.

14.01.2022 Our world has changed remarkably over the last 50 years with the production of unprecedented amounts of synthetic chemicals. In our pursuit for convenience we have invented synthetic solutions to just about everything. Unfortunately, this is often done with little thought or consideration to the long term consequences. Many of these environmental chemicals damage our health just as much as they damage the environment. Tributylin (TBT) is one such example. Tributylin is an a...nti-fungal that was used on boats to prevent the growth of marine organisms for over 40 years. It was also used in wood preservatives and industrial water systems. It's now banned due to its known toxicity but it took over 40 years for it to be banned. It was released into our environment where it still persists! Many lakes and coastal waters are contaminated with TBT. TBT is a known endocrine disrupting chemical which disrupts the normal functioning of hormones resulting in a range of deleterious health effects including metabolic ones that increase the risk of obesity, type 2 diabetes and metabolic syndrome. It has also been shown to cause direct damage to the beta cells of the pancreas. Chronic exposure to TBT has been shown to cause Weight gain High insulin levels Beta cell death Insulin resistance Fatty liver It’s also toxic to the thyroid and can affect sex hormones. As well as these metabolic and hormonal effects, TBT is toxic to the immune system, the neurological system and the liver. We're mostly exposed to TBT in food (like fish and seafood) and contaminated drinking water. TBT is one of many chemicals that is known to persist in our environment and end up in our food supply. The trouble is that because it is fat soluble it accumulates in our bodies. I'm an advocate for getting your nutrients from real food rather than supplements but unfortunately, in some cases, because our planet is so polluted the risks might outweigh the benefits. To avoid exposure to harmful chemicals like TBT it'd be best to avoid fish and seafood but omega 3 fats are incredibly health promoting so it's wise to supplement with omega 3. I'd recommend a sustainably grown algae supplement.

13.01.2022 Arsenic is a naturally occurring element that comes in two forms, organic and inorganic. Inorganic arsenic is more toxic, carcinogenic, atherogenic and diabetogenic (causes type 2 diabetes). Even low to moderate exposure over the long term has been shown to increases the incidence of type 2 diabetes by two- to fivefold. About 150 million people are estimated to be affected globally and this is increasing as new affected areas are continuously discovered. Inorganic arsenic is ...found mostly in groundwater and certain foods like rice. The main sources for contamination of groundwater are mining, burning of fossil fuels, use of arsenical fungicides, herbicides and insecticides in agriculture, and wood preservative. It has been well documented that countries such as Chile, Mexico, China, Argentina, USA, and Hungary, Indian State of West Bengal, Bangladesh, and Vietnam have elevated levels of arsenic in their groundwater. Arsenic has been found to cause diabetes via a number of different mechanisms. It blocks insulin secretion, interferes with insulin signalling, reducing insulin sensitivity and it increases oxidative stress. Always wash your rice before you cook it and cooking rice in large amounts of water (6:1) can reduce arsenic by up to 50%. If you are worried about your drinking water, you can get it tested for heavy metals and contaminants like arsenic and there are water filters available that remove them. Your ability to metabolise and excrete arsenic is also important. You need to ensure that you are supporting your own natural detoxification system so your body is more efficient at metabolising and excreting it. Cruciferous vegetables are great for this and make sure you are not running low on B vitamins. This is not about fear mongering, it's the reality of the world we live in today and the problem does not seem to be getting any better, it is only getting worse. Don't wait for government to take action, they are too slow. Educate yourself so you can protect yourself and your family.

11.01.2022 Having a clear path is so much more important than speed if you don't have a clear plan or destination in mind. If you dive into something hoping for quick results without knowing what to do next you will find yourself back to where you started or at a dead end. You want to be clear about what you're doing, why you're doing it and what your ultimate goal is. Once you have clarity and direction, there are multiple ways to get there and it's just a matter of putting it into action and chipping away at it. It may take time and multiple attempts but if you keep your eyes on the prize, you will eventually get there. Without a clear plan it's very easy to fall back into old ways and forget why you were doing something in the first place. Be intentional and don't expect things to happen overnight.

10.01.2022 I know that you want to be healthy and you want to be able to enjoy life without poor health getting in the way but perhaps you fear that things are heading in the wrong direction? Well today is your opportunity to turn things around and start building the future that you want to live. There really is no time like the present! Never let a day go past where you didn't do something to better your future. You make financial investments for the future and you health is no different. Do something today that will pay off later on.

10.01.2022 What is TMAO you ask? Meat and animal products contain amino acids (building blocks of proteins) called choline and carnitine and when you consume these the bacteria in your gut metabolise them to trimethylamine (TMA) which travels to your liver and is converted to TMAO. Elevated levels of TMAO have been associated with an increased risk of cardiovascular disease and insulin resistance in the liver and is now considered a marker and risk factor for both cardiovascular disease... and type 2 diabetes. It is thought that TMAO is a marker for suboptimal levels of adiponetin (an insulin-sensitising hormone) and GLP-1 (an insulin stimulating and appetite suppressing hormone). A plant-based diet has been shown to increase adiponetin and GLP-1 which in turn promotes weight loss and insulin sensitivity. When you replace meat with plants TMAO levels plummet. A plant-based diet also protects you from TMAO being produced in the body which is thought to be due to alterations in the gut microbiota (the community of microbes that live in your gut).

10.01.2022 Protein is important for growth and repair and it becomes more important as you age, especially if you have type 2 diabetes because it speeds up the decline in muscle strength and quality. Most people automatically think of animal protein (meat) when they think of protein sources but plants are also a great source of protein and you have to think about food as a package. When you compare a animal and plant protein source side by side like a lean rib eye and a cup of lentils... you can see there are a few differences that stand out. Calorie for calorie, you can eat a lot more lentils and one cup of lentils is very filling compared to a small piece of steak. The steak is also high in saturated fat and cholesterol and contains no fibre. The cup of lentils on the other hand is low in fat and very high in folate, fibre and iron. In fact, calorie for calorie, the lentils contain twice as much iron as the red meat!! Legumes are very cheap, especially if you buy in bulk and they store well (a good option during COVID times!) They are also much more environmentally friendly Plus, don't forget that animal products are higher in environmental chemicals which are growing concern for public health.

10.01.2022 Never underestimate the power of your mind. The glasses you decide to put on every morning that colour your world have an enormous impact on your psyche, behaviours and your chance of success. With a negative mind you will see everything as a barrier and too hard. You will find excuses and other people or things to blame. With a positive mind, you are far more likely to find solutions to your problems and to give them a go. With an open mind and a positive attitude you are far more likely to succeed. For some, it may take a bit of conscious effort and practice to reframe your thoughts to positive ones but I promise you it's worth it!

09.01.2022 It's SO common for people to think that a new day or a new year will be the beginning of a new them but this is very optimistic to think that you will just wake up a new person. I get that at the time you may not be feeling it and we all feel a little fresher and more hopeful in the morning because it's a new day but until you change your mindset you won't change and you will continue to get disappointed. Once you change your mindset, anything is possible. This means rethinking your thinking, taking on a positive frame of mind, being kind to yourself, being open-minded, finding comfort in the uncomfortable and believing in yourself. So don't wait for tomorrow, start working on your mindset NOW!

08.01.2022 What's done is done, you can't rewrite history but you can choose not to repeat it and you can change the ending. I took my health for granted for years; smoking, drinking heavily, frying my skin in the hot summer sun. I look back now and cringe at my reckless behaviour and blatant disrespect for my own body. Yes, I was young but I should have known better. The damage is done, there's no point dwelling on it but I can choose what I do next. If I continued down that path I am... very certain it would just be a matter of time until it all caught up to me. Instead I chose to rewrite my ending. Now, I treat my body with respect and dignity and I am doing everything in my power to preserve my health and quality of life. Don't worry about how you have treated your body in the past, focus instead on the present and future you. Change directions and don't look back. Your future self with thank you. What path are you currently heading down?

06.01.2022 In a major study of 1,907,580 participants, higher levels of upper- and lower-body muscular strength were associated with a lower risk of mortality (dying), regardless of age! People with metabolic or vascular diseases are particularly vulnerable to the detrimental effects of low muscle mass and strength. People with type 2 diabetes experience accelerated decline in muscle mass and muscle play a huge role in insulin sensitivity and glucose disposal. In fact, resistance traini...ng and lifting weights is one of the most potent insulin sensitising therapies available!! The good news is, increasing muscle strength is likely to add years to your life and life to your years! Just increasing your muscle strength by 5kg reduces your risk of death by 30% and the benefits are even greater in people with metabolic and vascular disease, with a 50% reduction! So get lifting!

05.01.2022 55-75% percent of people with type 2 diabetes have (non-alcoholic) fatty liver which is likely an underestimate as many patients are not screened or officially diagnosed. Fatty build up in the liver causes metabolic disturbances and can promote insulin resistance and type 2 diabetes. The relationship is complex and bidirectional meaning that insulin resistance can also promote fatty liver. Both conditions are associated with increased levels of inflammation. Diet is the main... driver of fatty build up in the liver and also plays a crucial role in the anti-oxidant capacity of the liver and entire body. Oxidative stress is thought to be a key driver of liver injury and disease progression. Diets high in saturated fat, processed foods, refined carbohydrates (flour and sugar based products) and low in fibre and nutrients are associated with fatty liver and type 2 diabetes. Numerous studies have shown that saturated fat leads to an even greater build-up of fat in the liver, compared to simple sugars and fructose. Diets high in plant foods (vegetables, bean, legumes, whole grains, fruits, nuts and seeds) have shown to be protective against fatty liver. Unsaturated fats, particularly monounsaturated fats (avocado, extra virgin olive oil) have been found to reduce fat in the liver. Plant foods also contain a wide array of phytonutrients and antioxidants that combat oxidative stress and protect the liver. This study shows that the more you adhere to a whole food plant-based diet, the lower the risk of fatty liver disease. This also means a lower risk of type 2 diabetes. And for those who already have fatty liver or type 2 diabetes, it's an effective treatment option.

03.01.2022 When transitioning to a whole food plant-based diet these are key ingredients you should come to know and love. It's fun experimenting with different flavours and textures to recreate recipes. Processed flavour enhancers can be detrimental to your health whereas these ingredients do the job and are health promoting! Here's a quick rundown on each ingredient. Nutritional yeast - highly nutritious and used instead of cheese to create a cheesy, savoury, nutty flavour. Also helps... to thicken sauces or can simply be sprinkled on top of your food. Tamari/coconut aminos - fermented sauces that can be used in place of soy sauce to add a savour, umami flavour. Tahini - sesame seed paste that can be used for hummus, sauces or dressings. A great source of calcium. Hemp seeds - a star superfood high in protein, healthy fats and important micronutrients. I sprinkle this on everything. It can be used to make creamy sauces or dressings. Flaxseeds - another star superfood high in healthy fats and soluble fibre for gut health and stable blood sugars. Ground flaxseeds mixed with water make an excellent egg replacement. Chia seeds - similar to flaxseeds in it's nutritional profile and also makes a great egg substitute when mixed with water. Walnuts - high in omega 3. Walnuts make a good replacement for mince or adds crunch/texture. Cashews - great for making milk, creamy sauces or cheese substitutes. Lemons - great source of vitamin C and help with blood sugar control. It adds an acidic balance to dishes and can promote absorption of other nutrients. Tofu - excellent source of protein and micronutrients. It tastes bland on its own but soaks up flavour and is very versatile. Tempeh (its fermented brother) is also brilliant. Miso - fermented soybean paste with a savoury umami flavour adds depth to a dish. Also excellent for gut health. Vinegars - vinegars are great for digestion and improving blood sugar control but also adds a tonne of flavour to dishes. Spices - packed with phytonutrients, antioxidants and flavour! It takes some experimentation with recipes but is so worth it! Herbs - fresh and dry - a great way to jack up your meal with flavour and nutrients.

02.01.2022 Fresh is always best but including a little dried fruit here and there in recipes adds natural sweetness and variety. It's much easier to overeat dried fruit although eating too much can have laxative effects. Fresh fruit has a higher water content so it will fill you up, hydrate you and assist with appetite control. If you have fatty liver (which approx 75% of people with type 2 diabetes do) you don't want to overdo dried fruit because it's a concentrated form of fructose. ...Fructose goes straight to the liver and is predominantly converted to fat. Also, dried fruit is often treated with sulphur dioxide to preserve its colour. Sulphur dioxide is structurally related to sulfites which are commonly used food preservatives that have been shown to negatively disrupt the gut microbiome at levels considered to be safe. Dried fruit may also be coated in a processed oil to make them look shiny. Dried cranberries are often soaked in sugar or apple juice to make them sweet and mask the sour taste. Look for ones that have not been treated. It's ok if they are a little brown. They don’t look as appealing but they are still fine to eat. Here is a summary of the key differences.

02.01.2022 While comparing yourself to others can give you some direction and inspiration, it can also be demotivating and at times, depressing. Everyone is on a different journey and it's unhelpful to compare yourself to others because the circumstances are always going to be different. Being better than someone else shouldn't bring you happiness and it really doesn't mean a lot. It may even mean you are setting your bar too low. Instead, focus on being the best version of yourself. Don't expect to get there tomorrow or the next day but you can aim for 1% better everyday and before you know it you will be the person you always wanted to be.

01.01.2022 When things get tough or they don't seem to be working quite as well as you'd hoped, don't throw in the towel - think about how far you have come. Think about the time and effort it has taken you to get to where you are now. Even finding the courage and motivation to get started is a testament to you. Sometimes the hardest thing is just getting started. At the time you were desperate enough to change that you made it happen so don't let yourself go back to that desperate state.

01.01.2022 You do need to be somewhat prepared to soak your beans and legumes because this often means leaving them to soak overnight. Soaking speeds up cooking time, improves digestibility, reduces anti-nutrients and reduces pesticides and other contaminants. If you make a rough plan for the week so you know what you're going to make for dinner then you will know what night to soak your beans/legumes. If you don't remember, no big deal. A pressure cooker is a great investment as it cut...s cooking time down by approx. half and it also is effective at reducing anti-nutrients. There are canned beans and legumes which are convenient however chemicals in the lining of the can leach into the food and have been shown to disrupt your hormones. If you use canned, make sure you give them a good wash. Most beans can be soaked overnight (approx. 8 hours). If you're soaking lentils they only need a couple of hours.