Tag Archives: Diabetes and Diet

My Experience With Intermittent Fasting for Type 1 Diabetes

In a nutshell, intermittent fasting means closing the window of time during which you eat.

If you have breakfast at 7am and finish dinner at 7pm, you’d be eating during a 12 hour window and fasting for the other 12. Many of us don’t do that, though.

Nighttime snacking is likely an epidemic and from what I hear/read, it is wise to give your body at least 12 hours of fasting time.

Have you ever skipped a meal and felt lighter, recharged, and not hungry? I have often felt this way. I understand about a third of you will probably be about the opposite but such is my experience.

Intermittent Fasting for Weight Loss

I was interested in intermittent fasting years ago when I read what Tim Ferris had to say about it. He has access to exceptional people, is wildly curious, and respects science to as much as a degree as I can tell so I tend to consider what he has to say.

I started trying it a year and a half ago in the hopes it would help me lose some stubborn weight. If I didn’t have type 1 I might have type 2 diabetes. In other words, I become resistant pretty easily and quickly to insulin. If I eat my disciplined way and exercise my basal insulin is about 11 units every 24 hours. If I eat the standard american diet and don’t exercise it goes up to about 30 units every 24 hours. Big difference.

Anyway, I began by just not eating breakfast and having my first meal of the day at lunch (noon) and then having dinner at about 6pm and finishing up at 7pm for the night. I continued my walking most days, trying to walk at least 3 miles a day.

This was easy for me because I have always regretted breakfast. Seriously, I eat it and feel too full for lunch and if I skip lunch I get hungry so it just complicates things and zaps my precious energy. For so long though, the commonly heard “never skip breakfast” has prevented me from doing what felt right.

I lost 10 pounds in about 8 months. I’ve since lost another 5-6 pounds by having lunch not at noon, but at 3pm each day. I’m never hungry before 3pm each day so it seems I have adjusted to this way of eating, which is cool.

Intermittent Fasting for Better Blood Sugar

The other reason I’ve enjoyed intermittent fasting is because instead of figuring out insulin for three meals or more a day, I’ve cut it down to two, giving me one less variable to mess up my blood sugar levels with.

Skipping breakfast helps with the dawn phenomenon and morning exercise, too I think.

For example, when I get up, I first test. I adjust with insulin if needed, usually giving the tiny bit extra for the dawn phenomenon and then get on the treadmill. Exercising in the morning before food has proven to help burn more calories AND it has been proven to keep exercise happening in the first place. If we put it off for later in a busy day, it may just not happen at all.

During and after my walk on the treadmill I will drink coffee, which is my personal way of incentivizing my walk.

When Will I Stop Losing Weight?

I’m very curious about this question because if eating well, consistently walking, and fasting keeps reducing my weight, what does that mean?

Does it mean that intermittent fasting is helping to boost my metabolism? I swear I eat as much food as I used to, if not more. My last blood tests from 2 months ago show my thyroid working much better than it did 2 years ago when it was at the very lowest end of normal, so that is encouraging.

I’m not done losing weight so I will just continue on the path i’m on. I estimate that for my 5’4 height and very small frame I should weigh less, still. Belly fat is my main concern and as my kids lovingly tell me, my stomach is a “cozy and squishy pillow” to lay on.

I’ll be very interested to see if my blood pressure changes in a positive direction with any additional weight loss (fingers crossed). You’ll be the first to hear about it if it does.

Friday 2015 Diabetes Blog Week What I Eat

Click for the Foods on Friday – Friday 5/15 Link List.
Taking a cue from Adam Brown’s recent post, write a post documenting what you eat in a day!  Feel free to add links to recommended recipes/shops/whatever.  Make it an ideal day or a come-as-you-are day – no judgments either way.  (Thank you, Katy of  Bigfoot Child Have Diabetes for this topic.)

 

Here is what I ate one day last week.  It’s pretty typical though I do like to change it up quite a bit:

Breakfast

In a magic bullet blender I put in a handful of frozen berries, a little fresh mint, some kale, chard, spinach, (or other dark leafy greens), some almond butter, chia seeds, and unsweetened coconut flakes.  I drink it up in a wine goblet.

11am I have coffee with a little milk.

Lunch

Kale salad with feta cheese, tomato, red peppers, and olives.  A slice of uncured deli turkey.

3:30pm I have tea time.  Today is a chocolate mint mate with nothing added.

Dinner

Some sauteed mushrooms, potato, squash, in a bed of peas with mint.  A glass of cheap wine.  A hibiscus popsicle.

 

This is a typical feel good day.  There are days when I have pizza with grilled veggies on top and ice cream.

 

Classification of Carbs

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I really believe carb counting alone is insufficient when it comes to my diabetes management.  At least the simple way it’s taught.  It’s just my opinion and I’ll explain why:

I’ve found that for ME, there are adjustments I make for different types of carbs.  These are adjustments beyond just subtracting grams of fiber.  A carb is not a carb.  They vary spectacularly and learning their differences helps me keep my blood sugars in range and helps me decide which carbs to avoid.

I classify my carbs:

-Refined grains

-Sugar/sucrose/plain fructose (no fiber)

-HFCS (High Fructose Corn Syrup)

-Chocolate, ice cream, and other high fat desserts

-Poultry/Meat/Seafood

-Fruits and vegetables

Refined Grains

When I eat anything with processed grains like white rice sushi or pizza or cookies, cake, or crackers, I have to watch out for a post meal blood sugar skyrocket.  It doesn’t happen right away which is why it’s often confusing to dose for these kinds of foods.  For example, last time you had pizza you were high afterwards so this time around you give more insulin, only to get low in the middle-towards the end of your meal.

I find that about 30 minutes after eating anything with refined or processed grains, I have to give another dose of insulin.  An insulin pump option on a dual or square wave bolus works well for a lot of people, but from what I gather, people with and without pumps have a hard time keeping blood sugars in range with processed grains.

Sugar

Eating something like candy made from glucose or sugar or drinking plain 100% juice or sugar sweetened beverage is a bit different.  I find that if I’m going to consume this within a reasonably fast amount time (as opposed to snacking over a period of 30 minutes) then I count carbs and using my 1:15 scale, I give just that amount of insulin.  Then I wait 15 minutes for the insulin to start working (more if I’m not in range).  I find that the insulin cancels out the sugar carbs pretty well and there is no shocking aftermath.

High Fructose Corn Syrup (HFCS)

This one is interesting.  At least for me (remember, this is just what happens in MY body).  I find that candy or beverages made with HFCS works like when I eat refined grains.  But that makes sense to me when I think about corn being a grain!  It’s easy to forget because people serve it to kids and say “eat your veggies”.

High fat desserts

This gets it’s own category because of the large amount of fat (and because they’re my favorite!)  I try to stick with dark chocolate for a low dose of sugar.  I also make sure to buy desserts that do not have HFCS in it as a sweetener.  I try to get the gourmet kind with minimal ingredients and then I count carbs and give insulin in the middle of eating since the fat content really slows down the absorption of most of these foods.  If there is a lot of sugar I give insulin prior to eating as usual.  I’m referring to a dessert like high fat truffles, mostly.

Poultry/Meat/Seafood

I count carbs and then add a tiny extra amount of insulin to my carb count depending on how much I eat.  I don’t have to do this unless I’m really filling up on this protein source.  I love how these foods fill me up and do very little to my blood sugars.

Vegetables and Fruits

I’m a fan of these, especially in terms of carbs.  As you are well aware, the high antioxidant, vitamin, mineral, fiber, and water content of these foods makes them wonderful for our health.  I definitely don’t need as much insulin for these foods.  I count the carbs and then omit for fiber content.  Fruit is something I stick to consuming in it’s natural state and in small quantities.  The sugar in fruit is fructose and too much overloads the liver, causing fatty liver problems.  Oh and it definitely affects blood sugars.  My favorite are cherries, they are very low glycemic.  Have you tried them for a low?  It takes so many!

I know I didn’t talk about legumes or nuts.  I don’t eat legumes anymore.  I think I ate too many as a kid.  I treat legumes like vegetables and I treat nuts like meat.

With any food:  If I eat a lot, I need to give a little extra insulin for the full stomach effect that Dr. Bernstein has talked about in his books.

I adjust for a few other things.  I’ve mentioned them before but here we go again:

BM status.  Eww, I know.  But being backed up might make a person anticipate a need for more insulin.  The opposite of that issue= less insulin.  So watch out for major lows if you get food poisoning!

Stress.  If I’m stressed, I have to give a little bit extra insulin to combat the stress hormones and their affects on my blood sugars.

Exercise.  Different types of exercise require different diabetes management approaches.  Read Ginger Vieira’s book for that info and so much more-even worksheets for getting all these changes right!

PMS.  Days before I start, I need to up my basal insulin.

Sleep.  If I stay up late (past midnight), I have to give some extra insulin (unless I’m active).

Sedentary.  If I’m being sedentary more than two days in a row due to sickness or diabetes burnout or whatever, I definitely have to up my basal insulin substantially (by 30-40%).

Too much artificial sweeteners.  Certain artificial sweeteners in high doses do contain carbs (it’s a small amount per serving so they’re legally allowed to round down to 0) so if you’re binging on diet coke, check your blood sugar and stay alert to a sneaky increase.

That’s all I can think of.  It’s just an example of how you want to be aware of how your body reacts to different types of food and activity.  You can see why I stick with meat/poultry/seafood, vegetables, and fruits.  Much better blood sugar stability and less variability for me.  But when I do splurge, at least being aware of how those foods act differently help me manage them for those occasions.

I write all this out because you can have tighter blood sugar management.  It helps to learn yourself and the foods you’re eating.  Again, get Ginger’s book or ebook and discover how to improve your blood sugars.  I highly recommend it.

Diabetes Blog Week 2012, Me and Food Need to Kiss and Make-Up

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Click for the One Thing to Improve – Wednesday 5/16 Link List.
Yesterday we gave ourselves and our loved ones a big pat on the back for one thing we are great at.  Today let’s look at the flip-side.  We probably all have one thing we could try to do better.  Why not make today the day we start working on it.  No judgments, no scolding, just sharing one small thing we can improve so the DOC can cheer us on!

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Well, reading all the posts from yesterday about what people do well gave me a lot to think about.  With just about every other post I thought, “wow, nice, I wish I did that really well…”.

What stuck out the most for me was something I didn’t catch anyone mentioning and I suppose it’s because many of us people with diabetes struggle with this:  Our relationship with food.

I don’t know about yours but even though I eat pretty healthy, my BMI is within healthy range (um, barely), and my blood pressure, lipid profile, thyroid function, and A1c are all within normal healthy ranges, I still feel like the missing piece to my puzzle is predominately my tumultuous relationship with food.  I don’t remember having this problem before my diabetes diagnosis so I will blame this largely on diabetes.  But also on plain old me.  I’ve abused alcohol, painkillers, and food in the past and it’s all partially connected to the way I really long for an easy escape from my feelings about my problems.  I’ve done a lot better in the past 6 years and now feel like if I could just grip my food struggles, man would that be nice!

So what is what I need to improve exactly?  Well, I’d say…anxious over-eating.  You know, the opposite of mindful eating.  I do pretty well all month long and then bam, about 10 days before my period I’m a disaster eater.  Who cares if I eat too much of something healthy?  It’s still going to pack on the pounds, leave me feeling miserable, and negatively impact my blood sugars and health.

So one issue to work on- pms symptoms.  A second issue is we don’t have a dinner table.  Well we do but it’s one of those high ones and the stools that went with the table all broke over the years (They really don’t make furniture the way they used to, sigh.)  Ok, we’ve got one stool left but sitting in it feels like it cuts off my circulation so geez was that a bad purchase or what!?  Alright, so I eat standing up most of the time which really helps me eat too quickly.  Also, my little ones are the perfect excuse for me to feel like I should really hurry and eat.  I ought to just copy exactly how they eat-slow and in the moment.

Let’s not forget diabetes genuinely causes issues in this department.  Low and not hungry?  Too bad, you sad sap, stuff that mouth full of calorie heavy glucose.  High and nauseated because you ate something you were really craving?  Aww…you just can’t win can you?  lol…Next thing you know food is medicine and food is a drug and food is a vice and a form of punishment and relief and pleasure and arrghhh…

Ok, this post has been seriously helpful.  It’s helped me see the light.  What’s the point in complaining if one isn’t going to make a plan of action, right?

I talked with my husband and we’re going to focus on saving towards a new table…seeing the impact on our health and what our kids are picking up as habits, we think it qualifies as a priority.  Eating with the kids, sitting on the floor, on the ottoman is getting cramped and too messy.  Yes, the living room ottoman is our dinner table.  Bet you didn’t know that interesting fact about me?

Also, what emotions do I have hidden under the surface relating to food?  Why such animosity?  Why do I want to simultaneously praise butter in all it’s buttery goodness and strangle it by it’s rectangular, slippery throat?  Why do I feel like throwing away all the cutlery in the kitchen in a desperate attempt to alienate food?  I will think and meditate on that and get back to you.

So what would you like to improve?  Remember there’s no shame!  In fact, take this time to identify your “thing”, whatever it is, and work on making it better.

As our D-friend Ginger always says, we are works in progress!

Sugarless Tuesdays

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Jessica Apple of A Sweet Life.org has started something that I would love to encourage all of you to consider.  Sugarless Tuesdays.  I asked Jessica “why?” and this is what she had to say:

“Why Sugarless Tuesdays?

Most of us have heard of Meatless Mondays, a movement to reduce meat consumption.  I’m not against Meatless Mondays, but I don’t think meat consumption is the main problem with America’s diet.  I’m someone who feels deeply about animal rights and doesn’t like the idea of eating animals, but I believe humans have evolved to do so.  What has no place in the human diet are foods with added sugar.  Sugar is essentially toxic to our bodies.  For diabetics it’s immediately toxic and for everyone else it’s something that slowly causes illness.  Since I’m passionate about trying to help people with diabetes – and everyone at risk for diabetes (which is almost everyone in America!) – I decided to start the Sugarless Tuesdays movement.  I think that anyone who gives up sugar one day a week will see how easy it is and find themselves giving up sugar many days a week.  Additionally, once you start to think about not eating sugar, you begin to realize just how much sugar you’ve been eating.

Sugar consumption isn’t just connected with obesity.  It’s also connected to heart disease and cancer.

Who could benefit?  Everyone.  It’s the easiest most obvious path to better health.  Just one day a week with no sugar.”

Thanks Jess!  I totally agree.  In my health coaching work I’ve been working on creating a presentation on the topic of sugar consumption and it’s effects on our health.  And the research I’ve encountered about sugar is downright frightening.  Read this article on it by Gary Taubes.  Excellent stuff.

Did you know sugar qualifies as an addictive substance?

According to Joshua Rosenthal in his book, “Integrative Nutrition”, It’s addictive because:

A, If you quit cold turkey, you will endure withdrawal symptoms.  You’ll feel similar symptoms quitting sugar, caffeine, and cigarettes.

And B, a little taste usually makes you want more.

This doesn’t mean we deny ourselves any sweets.  The problem is the way too many of us consume too much sugar.

Sometimes when we talk about “sweets in moderation” we are still consuming way more sugar than what is healthy for the human body.  So try out Sugarless Tuesdays today and see if you feel better at the end of the day.  See if your mood was impacted at all.  Try reducing your sugar intake on other days of the week.  Do you find you miss it like crazy?  Don’t fret.  Awareness leads to all things good.  If you come to the conclusion you are addicted to sugar, join us on Sugarless Tuesdays and then maintain an awareness for the rest of the week and reduce your sugar at a really slow pace so that you don’t have to go through tough withdrawal symptoms.

I will leave you with this:

Dr. Nancy Appleton’s book, Lick the Sugar Habit lists a ton of ways excess sugar can hurt our health.  Here are just 10 of sugar’s effects according to her:

1. It feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, lung, gallbladder and stomach.

2. It can cause autoimmune diseases such as: arthritis, asthma, multiple sclerosis.

3. It greatly assists the uncontrolled growth of Candida yeast infections.

4. It can increase the size of your liver by making your liver cells divide and it can increase the amount of liver fat.

5. It can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.

6. It can increase your risk of Alzheimer’s disease.

7. It can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.

8. Your body changes it into 2 to 5 times more fat in the bloodstream than it does starch.

9. It has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.

10. It upsets the mineral relationships in your body causing chromium and copper deficiencies and interferes with absorption of calcium and magnesium.

This is not about fear mongering but about using information as power.  And this isn’t just for diabetics, this is for everyone.  We can do this together.  Click here to like Sugarless Tuesdays on Facebook!

Raw Milk Experiment

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My family and I live in Virginia where it’s illegal to buy and sell raw milk.  However, clever people have found a legal loophole.  The law states a person can consume the milk from their own cow.  So we have bought what is called a cow share.  It allows us to legally purchase raw milk because we’re just drinking what our dear cow provides.

Don’t worry, I researched this farm, talked to people who’ve been drinking their milk for years, and even inquired into the health and total treatment of the cows.  Safety is very important with stuff like this.  Totally unrelated, but I love cows.  Such gorgeous lugs :)

Anyway, why am I trying raw milk?

First of all, I’ve become aware that much nutrition is destroyed in the pasteurization process.  Some don’t agree but I’ve found more researchers agreeing than not agreeing.  Milk is pasteurized to kill anything harmful in it.  However, a cow that is healthy, that eats it’s proper diet (grass, not grains!), is treated with love and care, and is milked under strict sanitation guidelines yields safe, healthy milk.  And that appeals to me.

Also, there have been too many studies for my comfort talking about a link between pasteurized milk and type 1 diabetes in children.  I have two such children and therefore take this information very seriously.

Raw milk proponents say the benefits include:

-More Vitamin A, C, and D

-More readily absorbed calcium and iron, Vitamin B12, and B6

-More minerals, including Iodine and Folate

-Protection against asthma and allergies in children (pasteurized milk has been strongly associated with the increase in asthma, allergies, ADD, auto immune diseases and more.)

(View source for the above info.)

My husband grew up in a rural area and drank milk straight out of the cow’s (and goat’s) teets and he literally is the healthiest person I know.  Literally.  All he’s ever had to deal with is a cold and because this is all he’s ever experienced, he is severely annoyed by something as simple as a runny nose.  (Lucky…)  Is there a connection?  I don’t know but I’m intrigued.

I’ve been drinking the milk for a week now and all I can say is tastes amazing.  It has no strong flavor whatsoever.  It just tastes like creamy heaven.  One of the best parts is it doesn’t taste like stinky plastic because it hasn’t been sitting in a plastic container for weeks or months.

I will let everyone know if I notice any benefits to our family in the next weeks/months.  I’m not looking for any, instead, I’m trying to tie us closer to things as they come in nature-keeping safety as a priority.  I figure that’s the healthiest way to go.

Anyone out there drink raw milk or have any opinions on it?  I’m very interested to hear!

Why I Love the Study of Nutrition

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I love the study of nutrition…

  • Because I’ve learned food is medicine
  • Because what we eat influences what we think.  A world that eats high quality food is a world that has more positivity, love, and patience.
  • Because what we eat communicates directly with our genes.  What we eat is information.  And that information helps determine what diseases we’ll develop or not develop and what health issues our children will be predisposed to or not predisposed to.
  • Because to be sick we either have too much or too little of something.  And a huge chunk of that has to do with food and all that’s in it or not in it.
  • Because the more we know and apply, the better we feel.  The better we feel, the more we can do.  The more we can do, well…the sky is the limit.

As people with diabetes, I think we benefit enormously from learning about nutrition because when you have a chronic disease that impacts every part, every organ of the body, you need all the help you can get.  We eat every single day and so every day is an opportunity to give ourselves something that will make us healthier, stronger, smarter, and happier.  The right foods do that.  And I think it’s amazing.

2012 March and April Resolutions

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It’s Fabulous Friday!  Self love sometimes means getting very disciplined about forming a new habit or completing a goal.  My type 1 sister, Ana and I are doing just that this year:

Ana’s January and February goal was to stretch every day.  She didn’t quite do it BUT her March/April Resolution was to test her blood sugar more often and she just so happened to do that all through January and February which is pretty awesome.  So now she’ll try to keep that up and stretch, too.

My Jan/Feb goal was to complete my little eBook:  “How to Start Your Own Diabetes Blog” and I did!  It really helped me to have a deadline on this and sufficient time to work on it without juggling 10 other goals.

For March and April I want to focus on healthy eating.  It’s not easy, particularly lately that I’m so busy, but I know it makes a huge difference in the way I think, feel, and manage blood sugars.

So what do you want to do by the end of April?

Have a great weekend!

Closing the Kitchen

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Recently, my kids have gone from eating their brown rice and veggies, quinoa with garlic and ginger, and organic poultry, fish, and meats to wanting only fruit and dairy and grains.  They’d probably want coke all the time except that stuff has never passed their lips so they don’t know what they are missing.  And that’s why they prefer the starchier, sweeter stuff.  They’ve had it and they’re not naïve anymore to the big world of junk food.  I should have kept them in the dark…

Anyway, my only hope is to have them be hungry enough at meal time so that they’ll eat what I have to offer.  I don’t plan on being cruel and force feeding them what they don’t like.  But I need them not to eat processed foods and I want to avoid scenarios where they tire me out to the point of desperately feeding them crappy sugar laden breakfast cereal “Fine, you win!  Just stop the whining!” (yes, it’s happened).

I’m going to close the kitchen.  I grew up hearing that children require snacks in between meals because they’re growing and they get hungry more often.  But, I have been learning more and more about nutrition from experts and many of them hold the opinion that we should be hungry before meals and we shouldn’t snack all doggone day-and this includes children.  And while I don’t think snacking is a sin, I do think that for me and my kids it’s become an inconvenient appetite destroyer.

I try to make every meal and not pull it out of a box.  I also eat different foods than my kids.  And my husband eats different foods from me and the kids.  So by the time dinner rolls around I’ve made seven different meals and cut up fruit or vegetables or cheese for snacks and it just hit me that I practically live in the kitchen.  Not cool.  I grew up hearing the whole “pregnant and barefoot in the kitchen” saying and swore I’d NEVER spend too much time in the kitchen.  In fact, when I was pregnant, I looked down to find myself barefoot in the kitchen, freaked out, and quickly got some shoes on my swollen feet.  You can say feminism has scarred me.  Whatever.  Point is, I hate looking at food all day you know?  It says, “eat me!” and so all day I’m fighting the temptation to eat the kid’s whole wheat pasta or my husband’s rice and beans.  Or I’m sneaking in a bite of food here and there and realizing that one bite of food is enough to throw blood sugars and weight loss efforts.  It’s exhausting.

So I’m closing the kitchen.  I’m going to make sure the kids eat a good breakfast and then I’ll have my grapefruit or avocado or whatever I’m having and then kitchen closed.  It will reopen for lunch and then it will close.  It will reopen for dinner and then it will close.  My kids are used to a bottle of milk or coconut milk or almond milk before bed.  I’ll leave them that luxury.  But snacks in between meals?  Nope.  I need them hungry enough to eat what I know is best for them to eat.  I mean who’s in charge here?  Me or them?

Ok, I’ve adequately pep talked myself.  Let’s do this!

(I’ll keep you posted on our progress…or lack thereof :)

Do any of you stick to three meals and no snacks during the day?  If so, how does it work for you?

The Case for Lowering Carbs, Part 3

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First off, isn’t my type 1 sister, Ana’s art work (above) fantastic?  Will you Like her Facebook Art page pretty please?  Thank you!

I’ve been discussing my reasons for lowering carbs in Part 1 and Part 2.

It’s also Fabulous Friday and part of what I try to promote is that we treat ourselves right and that includes eating for our health.  That doesn’t mean you have to eat like me.  My point is it’s never a bad idea to assess what we eat and make improvements here and there.

A reader suggested I share my typical carb count for the day and some sample meals.  I thought it was a great idea so:

(Keep in mind each line is one meal, I don’t eat all of this at once, they’re different options ;)

Breakfast:

-One fried egg

-Slice of ezekial sprouted whole grain bread with almond butter or low fat cream cheese.

-Omelet that includes spinach, tomato, and any other vegetable lurking in the fridge.

-One whole grain pancake made with a lot of low fat cottage cheese, shredded apple, and blueberries so that the grain content is low.  The kids love these.

Snack:

-Some fruit (usually berries, and lately, the frozen organic ones)

-Low fat cheese

-Raw vegetables with hummus

-Flat crisp bread with goat cheese

-Avocado slices with salt

-Handful of almonds

-Kale chips

Lunch:

-Salad with vegetables such as onion, celery, spinach, radish, purple cabbage, broccoli and some chicken or fish or tuna topped with salt, pepper, extra virgin olive oil, and vinegar.

-Ezekial whole grain bread with almond butter and a side salad

-Lettuce wrap filled with sprouts, black beans, boiled egg, and broccoli (sounds crazy but it’s so good!)

Dinner:

-Tortilla (the low carb ones are pretty good) wrap with vegetables like cucumber, carrots, asparagus with some chicken or fish.

-Very small amount of brown rice, brown pasta, quinoa, or legumes with loads of vegetables (I only have this on days I work out a lot)

-Turkey burger (no bun) with a side of peas and pearl onions

Dessert:  (optional)

-Chocolate (usually 70% cacao and up)

-Fruit (my favorite fruit dessert is some frozen mango or papaya with lime)

-Sweet potato cubes with a little butter

-Occasional beer/wine/liquor (I steer clear of fruity cocktails because the sugar load is so high)

Beverages:

-Water

-Tea (I love Tulsi, Peppermint, and Chamomile-though I’m allergic to Chamomile so I no longer drink it)

-Almond milk (unsweetened)

-Water with lemon or lime squeezed in

-Teeccino Herbal Coffee (Because I can’t handle much caffeine) with a little cream (I like Horizon half and half organic creamer in Hazelnut or Vanilla, only 2 grams of sugar per serving)

-The occasional Diet Coke

By the end of the day I’ve typically had about 50-75 carbs.  I choose what to eat based on how hungry I am.  For me, hunger is best treated with some carbs so I leave those meals on the list involving a little grains for those days when I have a larger appetite.  There are days when I’m not very hungry and on those days, I just enjoy blood sugar heaven.  My focus is to go by what my body is telling me.  Once a month I’ll splurge and have up to about 200 carbs in a day, usually in the form of some Ben and Jerry’s.  And yes, my body tells me to do that, sometimes :)

In general, I find I can add a little bit of carbs as long as they’re not processed and still do ok, like fruit or vegetable carbs. Those tend to match up with the insulin and cancel each other out. Whereas the complex carbs are what give me a headache with their long life span. Processed food carbs are the worst because they increase my insulin resistance for the entire day and totally make me gain weight in the long run. I really limit those if I want to stay sane :)

Well this is me just sharing some thoughts that have been long brewing. Thanks for reading. And if you have thoughts, please, I’m all ears.  Also, I could use food suggestions, I love changing things up!

Have a great weekend!

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