Any pre-diabetics or diabetics out there?

[historyteach]

Anyone else here either pre-diabetic, or diabetic?

Doc wants me to get my blood sugar levels down. I'm pre-diabetic, he says. If I don't, I go on meds for life and I don't want to.
So, I'm looking for help here.

What are you doing to keep your blood sugar down to an acceptable level?
Come to think of it, what IS an acceptable level?
Can you give me examples of what you eat for breakfast, lunch, dinner, snacks?

Thanks for any help you can give me.

Shalom!

[cmc]

Hey Teach,
I have two kids with Type 1.... formerly called juvenile diabetes.
Have you heard of the Diabetic Exchange Diet? It will show you exactly what to eat and when. It is much like Weight Watchers. You would need to establish you calorie needs... multipy your current weight by 10.
The main point is to keep balance with protein/starch/fat/sugars- and timing of meals is critical.
The diet will list the exchange amounts and they are not hard to learn... but may be hard to follow at first. For instance you may have about 9 grapes or only 1/4 cup of grape juice... glycemic index is used and also the amount of sugar content.
3 meals a day with snacks inbetween. I don't have a link but you can get copies of this diet from your dr... and/or a hospital should have it.
It is critical to have the balance of protein and starch. The other critical thing is weight control and exercise. The fat cells in the body hinder the absorption or 'entry' of insulin into the cells...hence the excess glucose does not get absorbed properly (you then have poor nutrition as well) and the 'sugars' remain in the bloodstream.
I will take a stab at a typical day...from memory. Amounts depend on your needs...
Breakfast-whole grain cereal w/ nonfat milk, 1/2 banana, 2 poached eggs
all the coffee/tea you want with sugar substitute (splendra is best)
am snack- plain yogurt w/ some crunchy healthy cereal mixed in/ small orange or apple
Lunch- Tunafish mixed with 1/4cup salsa on whole grain bread/ 1/4cup raw brocolli flowerettes/ small piece of angel food cake (!)
afternoon snack- rice cakes, small slice of cheese
Dinner- grilled chicken/fish/steak, 1/3 cup wild rice, 1/2cup salad greens/ 1tbsp each olive oil/vinegar/ 1/3cup zucchini/ 3 vanilla wafers for dessert
(I would substitute the zucchini... and add some berries to the cookies...yum)
pm snack-1/2 pb sandwich/ glass of milk
oh... there are 'free foods' one is popcorn... as much as you want! Lettuce used to be 'free' but it may have been changed.
I hope that helps you.
shalom,
cmc

[Pony]

Hey Teach, Well, I don't think I could improve on the above info. but wanted to say that exercise is very important and lots of water.

[historyteach]

Thanks, CMC;
I'll try to find that Diabetic Exchange Diet.
I'm not diabetic -- yet. I'm trying to prevent it, cuz my blood sugar is up.

Pony, I've not been able to get to the gym or to exercise for about 6 months due to injury or surgery. The trainer at the gym pulled my knee out of the socket last year; hernia surgery and back surgery. And I'm not happy with the consequence of the lack of exercise, that's for sure.

As soon as I get the release from the neurosurgeon who operated on my back, I'm getting right back to the gym! And I can't wait. But, for now, I have to wait for the ok.

I do carry a bottle of water with me. Especially at school. Helps me get on.
Speaking of which, I go back to school today for the first time since my back surgery!
Wish me luck!

Shalom!

[historyteach]

Here's a link to the diet.
http://www.healthsquare.com/mc/fgmc2022.htm
It's rather complicated, with all these exchanges, and putting it togehter.
I'd prefer something a bit more easy to follow, without the measuring stuff.
Probably why I'm where I'm at, though, huh?
Thanks, anyway.

Shalom!

[Pony]

Teach, There are some basic's like staying away from refined sugar and not limiting the amount of breads and pastas consumed. Sticking with lots of protien type foods.... fish, chicken, some red meats....staying away from hamberger which can be high in fat content. Eating lots of natural friuts and vegatables. Just a basic healthy eating plan can help. Also staying away from too much processed foods....boxed and canned kind.....and watching your sodium intake. Many foods are high in sodium....like frozen dinners.

AS far as the exercise goes...yep, you have to wait for that, but even a slow walk around the park or your neighborhood block is good. Just to keep things a pumpin' you know....nothing strenous (sp?)

[cmc]

Teach,
The measuring is just a guideline ... more for those who are on insulin. You can just use your 'eye' to judge amounts. Finding what amount equals one serving is also something that you an find on the net... one meat is the same size as a deck of cards... alot of items are a small handful. And the main thing is the ratio/balance of the different food groups. I would not sweat it if you are not exactly measuring things. Most packaged product already list the exchange amount...I just checked my mini-shredded wheat box and it says one serving(listed there as one cup) equals 2 and a half starches. I eat half that for breakfast and the other half for my snack.
This is the only way to keep the stress off the pancreas... the diet provides 'even coverage' with the calories throughout the day... so you won't get 'low' if on meds, or too high- but it's how everyone should eat. If I skip a meal...I feel shakey but not being diabetic, my body adjusts and I feel fine...maybe not even hungry, so I won't eat which is bad to do. Example: the apple is 'used up' blood sugar-wise first...in about 30-45 mins, then the starches take over...they take a bit longer to absorb...then the protein holds you over to the next meal(4to6 hrs)
No sudden rush of blood sugars... metabolism is more steady, which helps control weight.
This is the diet they will put you on if you become diabetic... maybe using it now can prevent you from needing the meds. Diabetes is a nasty condition to have, but it is manageable... my kids have been on shots since ages 7 and 11(for 26 and 16 yrs now)
hang in there!
cmc
ps
I agree with Pony on the exercise... a little goes a long way.. it doesn't have to be strenuous.. the walking or riding a bike every day... being consistent is more important than the amount of time or energy spent, especially at first. Baby steps, baby!

[angel08955]

i'm the oposite i am hypoglycemic. i tried to lose weight too fast and it messed my sugar up.

[historyteach]

See, here's a perfect example of what I'm doing wrong.
Tonight, after getting back to work for the first time since my surgery, I took myself out to eat -- to the buffet!
Yea, I had a big salad. But, also had lots of other stuff too. And I'm uncomfortable now. It's rediculous!
But, I go out to eat too often. Normally, cuz I'm alone or Im tired.
And now, I can't even afford it cuz of my tenant from hell left me broke!
So, I've got to change behaviors.

This is different from quitting smoking, cuz, we can't quit eating -- we've got to modify. And as many alcoholics have discovered, it's not always easy or possible!

Shalom!

[Pony]

I am sorry it's taken me so long to get back to you on this thread, Teach. Yep, I know how hard it is to only cook for one. One wouldn't htink so, but it just becomes....a bore. I am used to cooking for a family and since the new arrangements here at home I only cook for myself. My little one eats whatever daddy buys for her.....which I don't agree with but, don't seem to have much say about these days! Which is another story...lol....

anyway, I have found that getting some prepared foods can be helpful, but can be a little more costly. but if you compare that to going out to eat, it might not be. They have already made up salads, different kinds. In the frozen foods they have complete meals that don't take long to prepare and might just give you meals for two nights, maybe three. Or cooking up things like roasts on the weekend and storing it to be warmed and eaten through the week. It's getting cold now...so soups are a great thing to have on hand. They are quick to heat and not too expensive.

I know exactly how you feel about the food issues.....we can't just quit eating, we have to learn how to control or eat within moderation.