Newly diagnosed
Handed a list of foods to avoid, and nothing about why.
Part four · The eight-week log
Week three
Testingeggs first, then toast · vs · toast alone
LeverOrderCompanyAmountHour
| Day | What I ate | Shape |
|---|---|---|
| Mon | eggs, then toast | flat |
| Tue | toast alone | peak |
| Wed | eggs, then toast | hill |
| Thu | toast alone | peak |
Order seems to matter for me. One more week.
Inrange
Same Meal, Different Order
Fifty-seven meals, the reasons they’re built the way they are, and an eight-week log to test them on yourself.
inrangedaily.comContents
- Before you start
- Part oneThe four things that change a curve without changing the meal
- Part twoThe mornings · The everyday plate · When you’re in a hurry · The late dinner · The carbohydrates you don’t want to give up · Away from home
- Part threeTwelve desserts
- Part fourEight weeks, and how to run a fair test
- AppendixIf you wear a sensor
- Sources
Before you start
What this is not
It is not a promise about what any of these meals will do to you.
Nobody can promise that. Two people eat the same bowl of oatmeal and get two different results — different bodies, different medication, different amount of sleep the night before, different week.
So every meal in this book ends with a short block called Check it: what to look for on your own pages.
That block is the actual product. The recipes are how you get to it.
Part one
The four things that change a curve without changing the meal
There is a question people ask about food and diabetes, and it is almost always the wrong one.
“Can I eat bread?”
It only has two answers and neither of them is true. How you eat the bread turns out to matter as much as whether you do.
In what order? With what? How much? At what hour?
They are free, and you already own all four.
When you’re in a hurry
19
Tinned fish on rye, standing up
- Ingredients
- A tin of sardines, mackerel or tuna in olive oil. One slice of dark rye. Lemon or vinegar. Black pepper.
- Method
- Open tin. Fork onto bread. Squeeze lemon. Done.
- What’s doing the work
- Ninety seconds, and it pulls two levers hard: one slice of dense bread (amount) and oil-packed fish in the same mouthful (company).
- Check it
- Log a week of this against whatever you eat standing in the kitchen at six. Compare how you felt at nine.
Part one · The hour
If you use insulin, or medication that can push you low
This one needs a conversation with your clinic before you build a habit out of it.
Activity lowers glucose. That is the entire point of this lever, and it is also the reason it is not a free action for everyone.
So: take this page to them. Ask what it means for your doses and what you should carry.
Everybody else: a fifteen-minute walk is a fifteen-minute walk.
Part three · Desserts
57
Ice cream
I want to end the chapter on this one, because it is where this whole book came from.
The oatmeal went up. The ice cream stayed flat. I didn’t believe it, so I did it again. Same result.
This is not me telling you that ice cream is fine and oatmeal isn’t. It might be the exact opposite for you.
What I am telling you is that the food on its own does not decide. The hour decides, and the company decides, and the amount decides, and the order decides.
Front cover
Who it’s for
Cooking for a family
One dinner for the whole table, not a separate plate for you.
Years in
Still surprised by some meals, and ready to find out why.
Four simple changes.
No forbidden foods.
Order
Eat the vegetables and protein first.
Company
Pair the carbs with fat or protein.
Amount
Shrink the starch, keep the plate.
Hour
When you eat it matters too.
Questions
Is this a printed book?
No. It’s an ebook: a PDF and an EPUB you can read on your phone, tablet, e-reader or computer, or print at home if you prefer paper.
Do I need a glucose sensor?
No. There is an optional appendix for people who wear one. Nothing else in the book depends on it.
Type 1 or type 2?
Both. The book is about what food does to blood sugar and how to find out for yourself, which works the same either way.
What exactly do I get?
The book as a PDF and an EPUB, plus the eight-week log as a printable PDF. All three arrive by email in about a minute.
What if it’s not for me?
Write through the contact page within 30 days and you get a refund.
Start with tonight’s dinner.
The ebook: 57 meals, the reason behind each one, and an 8-week log. $29.99, once.Launch price. Goes up to $49.99 on December 1.
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