Notes from the clinic. What the reports keep showing, what the research actually says, and what we ask clients to change first.
Same plate, same portions, different sequence. Eating vegetables and protein before rice or roti lowers the rise in blood sugar after a meal, and of everything we ask a client to change, it costs nothing.
Half the plate is not a slogan. It is the proportion that steadies blood sugar and weight without weighing anything, and it works with dal, sabzi, roti and rice.
The reading that comes back as borderline is the most useful one you will ever be handed. Here is what the numbers mean, and what to do with the three months before the next test.
In for four, hold for seven, out for eight. It takes a minute, it costs nothing, and it is the easiest place to start with blood pressure. It is also not the whole answer.
A borderline HbA1c with a low haemoglobin beside it is one of the most common mix-ups we see. The sugar is often fine. The blood cells are not.
If the planks and ab circuits have not moved your waistline, you are not doing them wrong. You are asking a muscle to burn fat, and that is not how fat is lost.
Eating for two is the advice every pregnant woman hears first, and it is the one we most often undo. Pregnancy asks for better food, not double the food.
Every plan starts with your reports, your routine and what you actually eat, not with a template.
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