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Originally Posted by PinkieLee
Hello there healthy living peeps!
Today is day 2 of being back on track. I was able to focus on healthy meals & snacks and got in some exercise walking after dinner  Most of all, I did not binge or eat to excess!
Well, on to other news, D went in for her yearly checkup. Something we didn't expect to hear... type 2 diabetic. So, not only healthy choices for me, but for her as well. NO MORE EXCUSES.
Question, what kind of meal plans should I be looking into? I know to cut out all the white stuff and processed food... but what else?
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Hi Pinkie
I'm so sorry to hear about D's diagnosis....diabetes sucks, period.
The good news is that, now that you both know, you can start to address it. You should talk to a registered dietitian who specializes in diabetes....and know that all diabetics do not react the exact same way to anything...food, medicine, exercise. It's a very individual thing, so I shy away from hard and fast rules.
Here's what I know about
my body after living with this disease for a very long time...and your mileage may vary
- processed carbs are the enemy....white flour, white sugar, the baddies
- unrefined, high fiber carbs are my friend....sweet potatoes and apples especially
- fiber helps me tremendously. I can't drink juice, but can eat almost any fruit. I can eat white potatoes if I eat the skin too...otherwise I get a blood sugar spike.
- Beware of unhealthy fats as much as carbs. I use and eat olive oil and avocado with abandon, but fats are just as likely to give me bad lab results as carbs are.
- Junk food, convenience food, and fast food.....I may as well just shoot myself and save time. These are the worst things I can eat....ever.
- Steady is the key...if I go too long without food, I have to drink juice or soda to get a spike to raise me up....and then tend to bottom out again just as fast. I do best if I eat small meals and snacks of healthy food frequently.
- I have to move....even if it's just a 15 minute walk. Regular exercise is critical for me in managing my blood sugar.
- Keep your appointments (and yes, this gets annoying and hard to stick to after a decade) but regular A1c checks, doctor visits - inlcuding a foot check and an opthamologist who specializes in diabetic patients - are critical
- I can use natural sweeteners like agave and stevia....but artifical sweeteners mess me up. That's different than some diabetics...but that's how it plays out for me.
- Low glycemic is a good idea. When I eat a low glycemic index diet, my lab results are better and I feel better.
- Sleep, sleep, sleep....lack of sleep is as bad for me as eating the wrong foods. I try to always get at least 7 hours....and if I'm fatigued during the day, I try to at least lay down and rest my eyes for 20 minutes or so.
- Portion control helps....I've gotten to a point where I can have a nibble of something sweet and I'm satisfied without spiking my blood sugar. Others can't....you have to experiment and see.
- Finger jabs suck...but they're important, especially as you learn how your body reacts. I learned I can eat carrots. Some diabetics get a spike from those. I can also drink red wine and it actually moderates my sugar levels....but white wine and hard liquor make me spike. Other diabetics have a different response. You won't know without lots of finger jabbing in the beginning.
And PM me anytime....I know how hard this disease is to deal with, especially in the beginning.
Hugs to you both!
