|
Post by paula53 on Apr 29, 2020 17:04:23 GMT -8
Hi Rebeccad, its rough when I cook for my family, my husband can eat whatever he wants, just has to watch out for his salt intake.I don't taste anything, when seasoning. But its a lifestyle change. I did not get this way overnight and it will take a while for me to lose the weight that I need to. This topic has been so helpful for me to get started.
|
|
zeke
Trail Wise!
Peekaboo slot 2023
Posts: 9,892
|
Post by zeke on Apr 29, 2020 17:37:13 GMT -8
Its tough just starting out though That's where I needed help to begin. At first, I just wrote down what I ate, and looked up calories and carbs. That got old. When I found the app, it made things much easier to track. My wife eats yogurt for breakfast, and has found a non dairy one she likes. They have flavors, but she uses unsweetened plain and adds fresh fruit. link
|
|
zeke
Trail Wise!
Peekaboo slot 2023
Posts: 9,892
|
Post by zeke on Apr 29, 2020 17:38:47 GMT -8
Try to get the entire household involved in this diet change. If they have to cheat, tell them to go get it and eat it before they get home. just don't tell you they went for ice cream.
|
|
rebeccad
Trail Wise!
Writing like a maniac
Posts: 12,695
|
Post by rebeccad on Apr 29, 2020 19:45:35 GMT -8
Try to get the entire household involved in this diet change. If they have to cheat, tell them to go get it and eat it before they get home. just don't tell you they went for ice cream. This. I think it would really help to have that kind of support, and no one should expect you to cook for them food that you can't eat!
The eating habits of a lifetime don't change easily. It takes a lot of help!
|
|
zeke
Trail Wise!
Peekaboo slot 2023
Posts: 9,892
|
Post by zeke on Sept 9, 2020 11:15:16 GMT -8
Blood work came back today. A1c of 6.2, so down 1/10th. Was looking for a 6.1 but will have to accept this. cholesterol is good. Blood pressure is good. No reason I can't keep doing this for several more year.
|
|
digger
Trail Wise!
Flirt harder...I'm an IT guy.
Posts: 42
|
Post by digger on Nov 24, 2020 19:29:35 GMT -8
I didn't read the entire thread so this may have already been mentioned, but anyone that has Type 2 diabetes or is just interested in learning more about what it is and how to deal with it should read The Diabetes Code: Prevent and Reverse Type 2 Diabetes, by Dr Jason Fung. A year ago I was what a doctor might call pre-diabetic, which is just a diabetic that doesn't have to take insulin...yet. I'm now 50 lbs lighter and have normal blood sugar levels. I follow the diet advice of Dr Fung as well as Dr Ken Berry and Dr Eric Berg. I'm pretty much convinced that the dietary advice I got most of my life is the reason why America is one of the fatest and sickest countries in the world. It's no surprise that the countries that are even fater and sicker than us are mostly wealthy Arab countries that have American fast food chains on every corner.
|
|
zeke
Trail Wise!
Peekaboo slot 2023
Posts: 9,892
|
Post by zeke on Jan 25, 2021 18:27:58 GMT -8
Bloodwork came back for my Holiday grazing. 6.4 Not optimal, but still good. I seem to have this same problem every year at Holiday time. 6.4 covers Thanksgiving and Xmas. 6.2 or 6.3 for the rest of the year. As long as I can keep it under 6.5, I'll have to be happy.
|
|
bp2go
Trail Wise!
California
Posts: 1,329
|
Post by bp2go on Mar 6, 2021 9:22:11 GMT -8
So, how has diabetes been treating you?
I have made a discovery of how cool it is to use a CGM (Constant Glucose Monitor.) My poor fingers enjoyed a few days off from the morning pokes, and I was surprised to learn how my normal eating plan was still full of surprises! So I thought I might add some info about why any fellow diabetics in this thread might want to check on getting a chance to try one, or just get one.
I will start by assuming that all Type 2s check glucose at least every morning! That is the minimum, but I know some don’t even do that. And I know that most (me included) are not taking time to log every meal for time and carb counts, and also not usually doing an after meal (postprandial) GL check to see how the meal pushed the GL up; all pretty normal behavior.
I had once asked about a CGM but was denied because I am a Type 2, insurance only covers Type 1 because their insulin needs are more critical. But I happened to ask my diabetes doctor why somebody nearly blind could not qualify since I cannot see well enough to tap a test strip into the small blood dot in the limited time before the test strip is no good (exposed to air, they last about a minute.) She agreed it was worth a try. I was set up with a new CGM for a ten-day trial.
Without a lot of detail, let me just say that it was more than just interesting. I not only could see results of my eating and my exercise times, I learned that somehow my GL levels are lagging. I somehow get higher numbers during the night, well after my 4pm dinner. Nothing wrong, just unexpected.
I would encourage anyone who is in this group sho at least ask the doctor to proscribe a CGM. The device sticks to your arm, maybe your abdomen. and ir actually poking in to you; no pain, of course. I was using a Dexcom 6 which transmits the readings to your smartphone. You actually see there numbers in real time. Then after the two days, the transmitter is taken off and handed to the doctor. Results are captured for a printout. Interesting to mention, the transmitter that sticks into you is good for the test period, then is finished,…and they cost about $100 each! You really want insurance to cover you. You will learn a lot about your diet, you will improve.
I suggested to my doctor that the hospital shot;d hand a CGM on any patient with an A1c of 8.0 or more. A "loaner” that would cover a 90-day period for the next blood test should;d get somebody brought inline, and just maybe the insurance company could spend $1999 to cover the test and maybe save thousands that could be spent to pay for hospitalization. My toe being taken off cost ,y insurance about $100,000.00, …and that was not a typo.
So all things considered, I am doing well. Eye surgery has restored “decent” vision (can’t see small stuff, but the scenery is back and colors generally show up again! So as I continue to say, Life is Good!
|
|
walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,937
|
Post by walkswithblackflies on Mar 24, 2021 7:19:29 GMT -8
This isn't directly diabetes-related, but somewhat associated. Although I haven't been diagnosed with diabetes or pre-diabetes, my blood sugar levels are near the top of the normal range... so kinda pre-pre-diabetes. I'd like to nip this in the bud, so to speak.
For Lent this year I've been on a Keto/Paleo hybrid diet. Generally, it's a low to "low-ish" glycemic load diet. I'm about a month in, and most of the cravings have subsided. My gut feels a lot better, and I don't notice a drop in energy. So I hope to sustain the diet past Lent... maybe generally stricter, but adding some opportunities to "cheat" (more fruit, additional slices of toast, a scoop of ice cream, etc.).
I've found lunch and dinner to be easy. However, breakfasts and snacks continue to be somewhat troublesome.
Breakfast
I've been a cereal or oatmeal guy my entire life. I've done eggs w/ a slice of toast, eggs/hash, egg skillet (potatoes/peppers/onion/sausage), but they don't fill me nearly as well.
I've started transitioning from instant oats, now to instant steel cut oats, and I just bought a bag of "regular" steel cut oats. Hopefully that transition goes smoothly. Due to the cooking time and my typical morning schedule, I'm thinking about making a larger batch and then reheating portions. Does anyone know if pre-cooked oatmeal re-warms well?
I also like smoothies. My typical is milk, frozen strawberries or mixed berries, banana, and flax seed oil. I've started using whole milk due to its high fat content (and thus, slowing absorption). However, I worry that by blending the fruit, I'm increasing the glycemic index.
I started using Splenda in my coffee and think it is fine. I found I'm not a fan of the sugar-free CoffeeMate (and similar) products. I tried heavy cream instead of Half & Half, but found it is too overwhelming.
I'm open to other suggestions.
Snacks
I've recently found sugar-free jello and pudding to be satisfying. Other typical snacks include:
Nuts Nut butters Jerky Dark chocolate (72%+ cocoa) Apples/oranges Hummus/celery
I'm starting to grow tired of the same ol' things. Any other suggestions? Before you answer, I can't eat cheese.
Also, in general, is it OK to eat higher-glycemic foods (in moderation) if mixed with fiber and/or fat?
ETA #1: Cauliflower rice and pizza crust... 5 stars!!! Surprised the heck outta me.
ETA #2: As diabetics, is it OK for you to eat sugary snacks during extended exercise, such as a long hike or bike ride?
|
|
zeke
Trail Wise!
Peekaboo slot 2023
Posts: 9,892
|
Post by zeke on Mar 24, 2021 9:34:25 GMT -8
I will try to tackle this in order of your post, walkswithblackflies. Pre-cooked oatmeal warms up just fine, even in a Microwave. Keep a loose lid on it to contain any explosions you get when it is over-heated. Sometimes I will stir in a bit of water just to make it a little less firm, which I think helps it reheat easier. BTW, if you keep your cereal as low carb as you can stand, it is similar to oatmeal in the carbs dept. I see about 4-5 carb difference between my oatmeal and my cheerios. (I typically eat 2 serving portions, per the side of the box) Strawberries, mixed berries, and bananas work fine in smoothies. Stay away from too many in general. Blending the fruit doesn't increase the glycemic index as long as the portion remains the same. Stay away from fruit juices, but the fruit itself is fine in moderation. Your snacks look OK, and if you want more variety I'd look at dried apricots or dried pears. Inreality, your list is bigger than what I eat for snacks because I can do repetitive snacks endlessly. As for the occasional sweet, as in your example, I don't worry about it. Those are so infrequent that I feel like I can afford to splurge. That being said, I keep my ice cream trips to once every 4 months. I'll grab a snickers after a particularly hard ride. The main point is Moderation. I cannot recall your age, but if past 50 then your desire to keep an eye on it now seems more important. Pre-pre diabetic is the time to catch things and keep an eye on them. Start seeing your Dr once a yr, at least, and have them do bloodwork. Ask for an A1c test. If it continues to creep up, ask for the test more frequently. I am now on 3 times a yr, but that was after diagnosis. I have found the increase in exercise and the mindfulness with portion control to be my best tools in controlling my own T2. I wish you luck in your own path.
|
|
bp2go
Trail Wise!
California
Posts: 1,329
|
Post by bp2go on Mar 26, 2021 13:35:57 GMT -8
my blood sugar levels are near the top of the normal range.... More detail, please. 1) How do you know your number? Are you just doing an occasional finger-poke with a test strip? or are you actually getting a blood test for the A1c? And that is not the same as a test for general check-up where a GL number for that one day is listed in the sheet. You say you are at the high end of normal! What is that number? A number up to 5.6 stays within "normal" but 5.7 slips into prediabetic, 6.5+ is welcome to there club! I don't have much to comment about your food list just now, but I want to say that it sounds a lot like what I was doing for way too long after being instructed on what I should eat! This following my initial diagnosis of 11.5, so yes, I was motivated. But it took quoits awhile to really grasp the reason for actually following portion control and of the right food choices. I used to laugh at the idea of a portion of ice cream being 1/3rd of a cup, and I smiled when I read zeke confessing to having two servings of Cheerios as "one". You will learn to check food labels for everything, and likely be surprised to find how often the info is sort of masked by using an unexpected number in grams when you want to know ounces, or even pieces, rather than weight. Cheetos at 17 pieces? Seriously? I have a really handy food scale that was only about $20.00 (I included a link because I started with one that was twice the price and was not as easy to use!) So this scale (be familiar with what TARE feature is. You want it.) so now I know I can weigh out a serving of popcorn (2 oz of corn) instead of wondering how to weigh popped corn! And chicken tenders that would be counted as pieces? Now you can weigh out 4oz/ Oh, and 28 grams = 1 ounce. I'll hold off on other tips until you post a number to pin down where you are in there number game. Everyone will have a different idea of what to do, so you will find your own way. I have done it, Zeke has done it, no doubt you will gather fragments from others, maybe there's a doctor involved? I have a friend who got news that she is a prediabetic, not much more detail. She called ME to ask what to do? I asked what her number was, it was 5.8. Well, relax, I said, and drop the morning bagel and other bakery treats she enjoys. Her doctor was not concerned with such a low number! (But the now has a meter and actually does a frequent tasting test,...so she is being better with her diet. As you are. That's plenty from me, so carry on and keep records. Daily GL tests for a few weeks, or months. Track morning numbers and note what you ate last night. You will learn a lot.
|
|
zeke
Trail Wise!
Peekaboo slot 2023
Posts: 9,892
|
Post by zeke on Mar 28, 2021 3:58:15 GMT -8
My breakfast is 2 portions of oatmeal, or 2 of cereal. I couldn't get by with only 1 portion. I'd be starving. I count the carbs in all of it. Still staying at 200g of carbs a day.
|
|
bp2go
Trail Wise!
California
Posts: 1,329
|
Post by bp2go on Mar 28, 2021 9:28:41 GMT -8
I wasn't clear when I added that bit about eating two portions! It wasn't meant as a snark, just saying that all have different ways of using the suggested info! You are lucky and get plenty of exercise and can use 200g of carbs. I am not so lucky, not really able to get much of a workout more then maybe an hour of walking on my "Dreadmill", done in two 30-min. sessions. I certainly try to keep carbs under 100, usually lots less. The ADA recommends 225+g for men, but I can barely keep my weight in check with 100g. And I confess to having several trades where some peanut butter cookies get in to knock out some other healthier carbs. Carbs are carbs, so I deal with it and so far, seem to be a healthy guy with a disease that wants to kill me! I wince every time the list of thise who qualify for a covid shot are described as being old and suffering from heart disease or diabetes! So anyway, no problems with how anyone uses their carb counts, just gotta learn how to do it, right?
|
|
zeke
Trail Wise!
Peekaboo slot 2023
Posts: 9,892
|
Post by zeke on Mar 28, 2021 10:28:26 GMT -8
bp2go Yep. I took no offense, but was explaining my approach to those who may be new to the process. 200g of carbs are working for me, so far, and I have lost a couple of pounds. Down all the way to 201. Occasionally drop below 200 for a day, but can't seem to stay there. I'm a big guy, as those who have met me can attest. 6'1" and broad shouldered. I think I was about 208-210 when all of this began. My wife complains I am getting too skinny. Svelte, as she claims. I'm not so sure rebeccad would agree. She's the one who has seen me recently, as in Sept.
|
|
walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,937
|
Post by walkswithblackflies on Mar 29, 2021 6:05:53 GMT -8
More detail, please. 1) How do you know your number? Are you just doing an occasional finger-poke with a test strip? or are you actually getting a blood test for the A1c? And that is not the same as a test for general check-up where a GL number for that one day is listed in the sheet. You say you are at the high end of normal! What is that number? A number up to 5.6 stays within "normal" but 5.7 slips into prediabetic, 6.5+ is welcome to there club! A little background: I'm almost 50. I have a primarily desk-based job, but exercise nearly every day. When the weather cooperates from around mid-March to mid-October, I ride my bike to work (10-30 miles per day, depending on the route I chose on my way home). On days I can't ride, I try to walk a mile during lunch (unless the weather is particularly nasty). I consider myself strong and fit. But my father has Type 2 diabetes and metabolic syndrome. I get blood work during my routine annual physical. Fasting blood glucose level is in the high 90s. Normal is <100. I don't know if A1C was measured, but if it was, it hasn't been flagged as being outside the normal range. Although my doctor hasn't been worried about my blood sugar numbers, I'm seeing a slight trend in that direction (fasting blood glucose used to be in the low 90s [20 years ago]). She's flagged my cholesterol numbers as being something to keep an eye on. And my blood pressure has always hovered around 140/85, even when I was a kid. So looking at my numbers as a whole is pointing in the direction of metabolic syndrome. Everything I'm doing right now is being preventative. I figured why not deal with it now? Worst case scenario, I'm eating healthier. Last week I called my doctor to order a 'glucose and lipid' panel (includes A1C), just to see if the diet is having any effect on my glucose levels, and to be sure that the added fat in my diet isn't screwing with my cholesterol or triglycerides. That test is in 3 weeks (approximately 8 weeks after starting this diet). One thing I know is that I'm already feeling better. I've lost 7 pounds from my max (about 5 from my running average). That might be a bit biased as I typically lose weight at this time of year. I used to have a touch of IBS, but I've only had one flare-up since I started this diet (and looking back, I had WAY too much fiber that day). I haven't had any issues with energy levels, either throughout the typical work day or hilly trail runs up to 8 miles.
|
|