Tag Archives: low carb

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.

 

Ketosis versus Ketoacidosis

Courtesy of Master Isolated Images

Courtesy of Master Isolated Images

 

I hear over and over again that low carb dieting can lead to ketoacidosis.  It’s confusing to me because of the people out there who thrive on very little carbohydrates.  How do they avoid diabetic ketoacidosis?  How have I in the past?  I looked it up and learned that: (and correct me if I’m wrong)

Ketones are organic compounds that result when body fat is broken down for energy.  If you lose, say, a pound of fat you will make ketones.

Ketosis is the presence of excess ketones in the body.  It is the continuous state of fat metabolism.

Diabetic Ketoacidosis (DKA) is a state of absolute or relative insulin deficiency aggravated by ensuing hyperglycemia, dehydration, and acidosis-producing derangements in intermediary metabolism.  The most common causes are underlying infection, disruption of insulin treatment, and new onset of diabetes.

Ketones resulting from low carb dieting or from fat loss measure around 5 to 20 mg/dl while the quantity of ketones associated with DKA is quite higher.  The warning to diabetics is if one low carb diets and then has elevated blood sugars, they are perhaps more likely to reach a point of ketoacidosis sooner than if they had no trace or small amount of ketones in their system to begin with.

What I’m understanding is that low carb dieting in diabetics should only be done with very tightly managed blood sugars. 

I could be wrong.  But it seems people might confuse the two because I’ve heard people say that they wouldn’t limit carbs because they don’t want to go into DKA.  These people I’m referring to don’t have diabetes of any kind so that is where my confusion stemmed.  If you don’t have diabetes and you limit carbs for some reason, then the ketosis in the body is not going to lead you to DKA-it just means you’re a constant fat burning machine?

Any thoughts on this?

Wednesday Revisit: Why Low Carb Works Best for Me

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Back when I wrote this post I thought I was doing a low carb diet because it was so much lower in carbs than my previous diet.  However, I eat a small amount of legumes, sweet potato, and fruits throughout the week and these are high carb foods.  So maybe I eat more of a moderate carb diet while trying to omit processed foods.  I think those are the real culprit for me, anyhow. 

In this post I explain why limiting a lot of carbs helps me keep a low A1c.

Originally posted August 2nd, 2009

Check out: Why Low Carb Works Best for Me

The Science Behind Type 1 Diabetes and Weight Gain

 

It’s understandable that any community would prefer to say, “To each his own” when it comes to personal choices like eating preferences.  So I frequently hear diabetics say that they can eat whatever they want and advocate for other diabetics being able to do the same-as long as each person is successfully able to manage their blood sugars.

And this makes sense to me.  It’s true that every person’s diabetes varies from the next. 

Something that also makes sense to me is what Dr. Bernstein calls “The Law of Small Numbers”.

It’s something I figured out before hearing about Dr. Bernstein.  Since a certain percentage of insulin going in us isn’t being absorbed each time, there is a varying error margin.  The more insulin we need to give, the higher the error margin. 

For example when I lost weight, my blood sugars improved, in part because my insulin resistance was lower and I then needed less insulin than before.  When I changed my eating to lower carb intake, I again noticed better blood sugars because I took less insulin and therefore saw a lower margin of error every time insulin was given.  This lower margin of error is nothing short of miraculous on blood sugars.

If I eat a bowl of pasta, I’m personally, going to give about 7 units of insulin.  A certain percentage of this insulin will inevitably not be absorbed efficiently.  This means that after eating, I will most likely have to correct blood sugar with insulin or some sugar. 

If I eat a steak, I give about 1/2 a unit of insulin.  Again, a certain percentage of this insulin will not be absorbed efficiently.  An “X” percentage of 1/2 a unit of insulin is surely to be less than the same “X” percentage of 7 units right?  This means that with the steak, my chances for having a low or high after eating are minimized AND it means that if I do get a low or a high, the low won’t be very low and the high won’t be very high.  So I’m more likely to stay within a better range. 

This is why I don’t feel that a pump necessarily equals better blood sugar control.  If someone is eating all the carbs they want and just correcting with boluses and sugar as needed, then the likelihood for a higher A1c goes up-because of “the law of small numbers”.   

My lowest A1c test result was over 2 years ago and was a 4.6.  My doctor automatically assumed I was having too many lows and should let my “blood sugars run higher”.  “Really? Higher than yours get to be?”, I thought.   I had to explain to him that I had fewer lows during the time reflected in that A1c test than I had during the time my A1c was a 6.8.  I just had more consistent numbers.

The months prior to that 4.6, I was experimenting with low carb eating to see how my A1c would turn out.  Not only did I lose weight, but the greatest thing was how my blood sugars stayed even keel.  The swinging blood sugars stopped, as did my swinging moods.  Of course, there are still plenty of things that affect blood sugars but, for me, eating low carb made post meal 40’s turn into 70’s and 250’s turn into 150’s. 

It’s so much easier to get a 150 down to 100 than it is to get a 250 down to a 100.  Plus, correcting for a 250 means again that because you’re giving more insulin than if you were 150, there is a higher margin of error and a high risk that in a few hours you’ll need more insulin or more sugar. 

This brings me to my next point.  For type 1 diabetics eating a lot of carbs, weight management becomes difficult.  Most of the thin type 1 diabetics I’ve known of are either adults eating low carb diets or children who are still growing. 

How many type 1 diabetic children don’t start struggling with some weight gain once they turn 18 or 21?  Of course there are exceptions to every rule but, for the most part, I’d say that a way to minimize weight gain in type 1 diabetic adults would be to eat fewer carbohydrates.  The yo-yo on blood sugars that a higher margin of error exacerbates translates to more insulin and more sugar correcting.  This directly translates into weight gain. 

I know it’s not what you want to hear.  After all, we diabetics can eat anything we like and just cover with insulin!  Sure…but, I don’t know about you, I like to be thin.  It means less insulin resistance and better glucose numbers and an easier time exercising.  It also means there is less stress on the body in general.  Such as our feet.  What about knees?  10 pounds of weight loss equals 40 pounds of pressure off of your knees.  So the benefits continue on and on.

I’m making a case here because I wish someone had made a case to me when I was in High School.  I was on the Varsity Soccer Team and so I exercised at least 2-3 hours a day.  I was heavier than all the other girls on the team even though I ate less.  Not fair!  I could have been spared a lot of heartache and frustration. 

Back to today.  Currently, major financial restraints have me eating more carbs than I’d like to (more brown rice, less meat) and my daughter being allergic to eggs means I can no longer rely on an egg’s cheap, low carb, and perfect nutrition.  It’s probably why I’m not losing weight right now.  I eat 40% more carbs than I did 2 years ago.

But before all this, here is what used to work great for me:

Breakfast:  One or two eggs

Lunch:  Chicken salad or tuna

Dinner:  chicken/beef/fish and a side of veggies

Snacks:  Beef jerky, raw veggies, nuts, dark chocolate

Several times a week:  small servings of lentils or beans, fruit, green vegetable juice, Ezekiel Sprouted Grain bread.  (I try to make these my low correcting foods if I’m not too low)

Drinks:  Water, herbal teas, coffee (diet soda would work only it tends to make me really hungry)

I admit it isn’t easy or very cheap to eat this way (especially not cheap if buying all this in the organic section).  You get used to it though and dropping pounds and feeling healthier makes it more than worthwhile.  I’ll say it again.  It’s not easy.  You may feel something is missing from your diet.  Yet, if you are having trouble losing weight or if you are trying for a lower A1c, this is the best way I know of to do both.

I share this info because it proved invaluable to me and my health.  You take it or leave it or take a little of it, whatever you like. 

Salud!

Wine and diabetes, is there low carb wine?

Indeed, there is.  I haven’t tasted any personally but, so far there are two popular low carb wines.  They are called One.6 Chardonnay and One.9 Merlot.  How many carbs are in these wines?

The number is impressive, in fact, surprising.  The Chardonnay has 1.6 grams of carbohydrates per 5 oz glass and the Merlot has—you guessed it, 1.9 grams of carbs per 5 oz serving.

From what I read…they taste pretty good. 

Important note:

Do remember that although alcohol in wine is NOT a carbohydrate, our bodies seem to metabolize it much like it does a carbohydrate.  For some, this means you may need to plan for this by giving a little more insulin to cover the wine.

Anyway, if you are interested in knowing, these two wines are produced by Brown-Forman Wines, can be found in stores all over the US, and cost only about $10-$13 a 750ml bottle.

If you’ve tried this, fill us in to the taste!  In any case I’ll look for it during this week’s trip to the store.  I may have to go to a wine shop, I think.  I’m so curious it just may be worthwhile.

Interview with Registered Dietitian, Emilia Klapp

Emilia Knapp
Emilia Klapp

 Emilia Klapp is a Registered Dietitian and author.  She wrote the book called, Your Heart Needs the Mediterranean Diet.  She also has a website dedicated to helping diabetics improve their health through good lifestyle habits.  Go to The Diabetes Club to check it out. 

Emilia works daily with diabetics helping them to learn the basics of nutrition and teaches them about the wonders of the Mediterranean Diet.  She follows this diet herself and was kind enough to answer all of my curious questions.  I think you’ll enjoy her honesty and openness (and bonus recipe!). 

1. Emilia, tells us a bit about yourself.

I was born and raised in Madrid, Spain. I really have wonderful memories from my childhood and teenager years. I always remember how our family, my parents, my sister and I, we all reunited at lunch and dinner time and had our meals together. Since we had no TV set at the time, we spent our evenings conversing with each other, sharing the experiences we had through the day. I also spent a lot of time with my friends. We didn’t have too many toys but we had a lot of fun playing outside.

Early in my life I developed a fear of growing older and being at the mercy of doctors, so although I was an accountant at the time, I started reading every book I could find on the subject of natural health to see how I could protect myself from ending up at the doctor’s office. This led me into my career as a Dietitian. Now, I have my own consulting business where I teach people how to eat to lose weight, prevent or manage diabetes type 2, and lower high blood pressure and high cholesterol.

Mediterranean
2. You’re a strong proponent of the Mediterranean Diet and even wrote a book on the subject.  Will you tell us about the book and how you arrived to this recommendation?

Being born and raised in Spain made me a firm believer of the Mediterranean Diet. Spain, along with Italy and Greece, has always been a poor country and I’ll never be able to thank Providence enough for this fact. Living in a relatively poor country forced us to eat what the land produced. There was very little red meat, so we grew up with fish, dry beans, fruit, vegetables, and the best extra virgin olive oil in the world. All this, plus a fair amount of walking, is what has made Mediterraneans some of the healthiest people in the world, so I felt the need to tell the world.

I wrote the book as a dialogue format where patient Al and registered dietitian Emi embark on a journey into good health. Diagnosed with high blood pressure and high levels of cholesterol and triglycerides, Al is at risk for heart disease. Chapter by chapter, he learns about the Mediterranean diet where better health comes from eating the right foods and enjoying a lifestyle enriched by family, friends, and physical activity.

Al discovers ways to avoid harmful foods like saturated fats and processed foods and how to cook with healthy foods such as garlic, tomatoes, and olive oil, and Emi shares healthy and delicious recipes that are easy to prepare. Al learns how to introduce more physical activity into his busy schedule. Walking, dancing, and other activities help strengthen his heart and improve his body chemistry.

Al also begins to discover how to improve relationships with his family, friends, and coworkers. As the sessions progress, he decreases his risk of heart disease, spends more time with his family, and reduces stress at work. Al realizes he is becoming happier and healthier by following the Mediterranean diet.

3. Is this diet for everyone?

Yes, it is. However, people with diabetes need to be careful with the amount of fruit and starchy vegetables they eat.

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4. For those who may be interested, are there ways to eat a low carb version of the Mediterranean Diet?

Yes, because the foundation of the Mediterranean diet is legumes such as dry beans, lentils, and garbanzo beans, whole cereals, whole grain breads, fruits and vegetables, olive oil and fish. Legumes for example, are very rich in fiber; fiber prevents a high raise in blood sugar.

But again, diabetics need to pay attention to the amount of fruit servings. In Mediterranean countries we eat a lot of fruit, but a person with diabetes should not eat more than 3 servings of fruit per day. Starchy vegetables also need to be limited. As for pasta, it should always be whole wheat or durum semolina pasta and cooked “al dente”, meaning cooked for just only 5 or 6 minutes.

 
5. I think your website, The Diabetes Club, is a great resource for diabetics.  Why did you begin the site?  What kind of information do visitors get at The Diabetes Club?

At my consulting business I teach patients who are diabetics or who are at risk of developing the disease. However, I felt that because of the nature of my business, I was limited on the amount of people I could reach. So, I decided that a way to “reach the world” would be to have a site where I could literally tell everyone on earth how to prevent or manage diabetes and other health conditions very much related to diabetes such as high blood pressure and high cholesterol. People coming to my site will find articles that will help not only with diabetes but also with their general health. One example is the article I wrote on how to read Nutrition labels. This article can be found at my site, under “Archives”.

6. Being a Registered Dietitian, do you get a different point of view of our society’s state of health?

Because of my profession, I spend most of my days around people who have different health conditions. This means that on a regular day, I see more sick people than healthy ones and if I am not careful and I make sure I put things into the right perspective, I tend to go home in the evenings thinking everybody in this world is sick. Unfortunately, the truth is that this epidemic of obesity we are experiencing, the way we eat, and the lack of physical activity, are causing a large percentage of the population to have at least one chronic health issue. This is a very sad fact, because many of these health conditions can be prevented.
7. What do you think will take for most people to change their eating habits?

Unfortunately people wait until they are sick or overweight to take some action regarding their health. Somehow, they don’t believe in preventing. But part of the reason why people take this position is because they don’t have the facts. People need to be educated on nutrition and the consequences of eating poorly. To give you an example: I haven’t met one single person who has come to my nutrition classes who knows how to read a Nutrition Label. If the person doesn’t know what is inside a box of cereal or a can of juice because they cannot understand the food label, they cannot be selective and make the right choice.

The result is that people keep eating processed foods with a lot of hidden sugar, wrong fats, too much sodium, very little fiber, and so on. There is no doubt that eventually we pay a price with our health for eating this way. At this point, to stop overweight, diabetes, heart disease, high blood pressure, and any other chronic health condition, educating the population in nutrition and exercise seems to be the best course of action.

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8. Do you yourself, follow the Mediterranean Diet?  If so, what is your favorite healthy meal?

Yes, I do. I eat a lot of fruits and vegetables. One item that is never missing in my kitchen is a juice extractor and every day I make my own raw vegetable juice. As for protein, I mainly eat fish, some chicken, and dry beans; red meat once in a blue moon. Extra virgin olive oil, nuts, whole grain breads and pasta are also part of my diet.

One of my favorite dishes is a seafood stew. It is very simple to make. Heat three tablespoons of extra virgin olive oil in a pan, medium heat. Add one large yellow onion finely chopped and 3 or 4 garlic cloves, crashed. Sauté for 3 or 4 minutes. Add one pound of calamari rings. Cover, lower the heat, and let it simmer. After ten minutes, add a can of marinara sauce, low sodium, if possible, organic. Let simmer for five minutes and add six cups of water. Add a bay leaf and some aromatic herbs such as parsley, oregano or any other one you like. When the calamari are tender, add two zucchini cut in small cubes and cook for 3 minutes. Add half pound of medium size scallops and half pound of medium size raw shrimp and cook for three minutes. Remove from the heat. Serve hot. It serves about 4 to 6 people.

9. If you had to give only one piece of advice to a client, what would it be?

Cook more at home. Cooking your own meals gives you a better control of what you eat because you can limit the amount of sodium, sugar and bad fats that come with many of the meals we eat outside. If you like hamburgers, no need to deprive yourself of them. Just buy organic, lean beef and make them at home.

 

Ah ha! About that last point Emilia makes…  Since I’ve begun cooking most of what I eat, I’ve been able to reduce my salt/sugar intake, UP my good fat intake, AND eat more food all while staying the same weight! 

Something additional we can take away from this interview that I’d like to point out is how a lifestyle habit such as family dinners without the TV can be so beneficial.  I too grew up with dinner at the dining room table with the family.  This habit makes us pay attention to the food we are eating and the people we love.   

Muchas gracias Emilia for all of the great info and tips!  If you want to check out her site you can find it here: The Diabetes Club and if you want to learn more about her book click here: Your Heart Needs the Meditteranean Diet.

Dr. Mercola’s Total Health Breakthrough

 Dr. Mercola’s Total Health Breakthrough is a book that quite literally saved me. 

Before reading this book I was overweight, constantly fatigued, depressed, and lost about what to do to feel better.

I knew I needed to control my blood sugars better but, I also knew I needed to eat better, exercise more, and beat my depression.  I write a lot about how I changed my lifestyle habits and totally turned my health around.  Well, here is the book that started it all!

At some point I was referred to Dr. Mercola’s Total Health Breakthrough by a multimillionaire mentor.  I began reading reviews by people who had read the book.  I saw how passionate people were about the book so I ordered it right away.  And thank God I did.  This book simplified things for me.  It taught me key secrets of those that live long healthy lives and clearly showed me what foods to eat and which to stay away from including other crucial lifestyle habits to follow. 

I learned about what foods to eat for my particular “type” and I adjusted my diet to these recommendations.  I was blown away by how spot on the information was.  In other words I found out which foods I could eat and do well with and I discovered which foods didn’t give me energy, vitality, or health.  My energy immediately doubled.

By taking Dr. Mercola’s advice, I managed to better control my blood sugars.  This in turn led to nerve damage reversal in my feet.  I quite literally was on the verge of giving up on life when I found this book and 6 months after trying what the book outlined I found myself…reborn, you could say.  Because that is how I felt.  My nerve pain disappeared and my energy levels were much higher than they had been. 

Even the cloud which hung over my head lifted.  Not only did my depression begin to vanish but, my entire outlook on life changed.  I also could think clearly for the first time since I was a child.  This led me to a crucial relationship decision which led me to the man I’ve married and had twin babies with.  I owe so much to the information in this book.

The thing about this information is it goes straight to the root of health issues many of us suffer from.  How many books do that?  I mean that is the toughest thing to do.  And yet, Dr. Mercola has managed to keep this book very simple to understand and its quick and easy to read.  I read it in one afternoon.  I implemented one chapter every few days until I found a whole new and improved me just 3 weeks later. 

I lived a decade with my health spiraling out of control in great part because I didn’t have the knowledge from this book.  You don’t just find it anywhere.  You find extreme diets to try for a month and you find exercise plans and lifestyle tips but, none so truthful and long lasting as the ones in this book.

If you want to learn about what to eat and how to deal with emotions that are not letting you have the necessary discipline for healthy changes, then this is a book for you.

If you want to finally stop the dieting cycle this book will help you. 

For me though, this book was like having an epitome.  As I read it I thought to myself, “My life is going to change”.  And it did.  Dramatically and for the better. 

My favorite part of the book is that instead of limiting yourself, you are just filling up on really healthy and satisfying foods-and a very wide variety at that!  You are also changing your lifestyle habits a bit and reaping rewards you never thought you could have.

Now I will be honest.  It took me several months to really come to follow the recommendations in the book.  You see, change doesn’t happen overnight.  You know that.  You have to give yourself time to slowly adjust your body and change your habits.  This change kept going however, because I saw good things happening to me so how could I stop?  As I already said, I looked better, felt better, and get this:  my blood sugar lowered, my cholesterol and triglycerides lowered dramatically to the right level, and I dropped a lot of water weight that I had been carrying around for a long time.  My face and ankles were no longer bloated! 

With my newfound self-esteem I hopped on this train and it hasn’t stopped.  I’m still getting better.  My vitals have improved every year for the past 5 years.

Without discipline we are not likely to make any lasting changes that will positively impact our health.  BUT, without the right information we don’t stand a chance.

This book gives you the right information and if you slowly put these recommendations into practice you will emerge a healthier more fabulous you, I promise!

If you want to get Dr. Mercola’s Total Health Breakthrough I recommend getting it through this link because you will also get 5  reports on the following topics:

  • Discover the magic of nutritional typing
  • The lowdown on cholesterol
  • Vitamin B12: essential for vigorous good health
  • The amazing wonder nutrient that may prevent or cure 7 common diseases
  • Artificial sweeteners: more sour than you ever imagined (something we diabetics NEED to know about)
  • You will also get an amazing cookbook to guide you! (Trust me these are delicious!)

When I bought all of this information it cost me a lot more than you can get it for in this bundle.  I wish it had been available to me at the time.  Not only that but, you’ll get it in PDF format which will simply and automatically be uploaded to your computer so you can start reading it right away. 

 To order this Dr. Mercola’s Total Health Breakthrough bundle Click Here!

I can’t rave enough about this book.  You’ll also get straightforward info about healthy water, exercise, which supplements are worth your money, and even how to sleep well!  All of the things that make a huge impact on our health if done right.  Had someone brought my attention to it much earlier, I know I would have suffered a lot less than I have.  From the bottom of my heart I would like to bring your attention to this book.  If it helps you (and I truly know it will) I’ll be so grateful.  My biggest goal on this site is to help fellow diabetics to avoid my pitfalls and avoid feeling the way I have in the past.  Most of all I want to help you feel how I feel now-which is awesome!

So check out the link to Dr. Mercola’s Total Health Breakthrough and give yourself the opportunity to live the best life possible.  Remember, you deserve it.

Hugs,

Sysy

The smartest nor the strongest diabetic survives, find out who does

 

It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.

Charles Darwin

 

The first time I read the above quote I was surprised.  After all, don’t they say “only the strong survive” and “knowledge is power”?  Being strong and having knowledge is powerful but, if you are both these things and unable to adapt to change, you will become extinct just like the dinos.  In other words, you either won’t be well, or you won’t be alive, period.

Kind of harsh I know…but, when you focus a lot of energy on knowing that you don’t have to be the smartest or strongest (frankly a relief for me seeing as I’m not very big nor hardly capable of doing math) you can best handle things in life.

One of the most important things in our lives as diabetics is managing our blood sugar levels.  Most of us really know plenty about how to do it.  Many of us in fact, are experts.  We are also very strong individuals-I mean we deal with something very challenging every minute of every day and night!  So there is no question about that. 

The question is, are we able to jump from lily pad to lily pad as things constantly do what they are guaranteed to do: change.

Your diabetes is to be handled minute by minute because it is permanent.  If you just go with all of the changes throughout your day and try not to think twice about it, your control will probably be better than the person’s who doesn’t want to adapt to their diabetes out of frustration.  If you go with the changes and even try to see them coming in advance you will definitely do better than the person who doesn’t do these things.

So in essence you want to always be moving forward, doing what you know is needed-when it is needed.  Procrastination is not your friend.  If you procrastinate when your blood sugar is low you may just end up unconscious.  Most of us don’t have a problem with this.  We have a problem with anticipating change.

This is important because those who are diabetic and able to anticipate change are best capable of keeping their glucose in the right place. 

Example: 

Diabetic A is not capable of handling change.  He is stubborn and upset about having diabetes and each time he sees a high blood sugar reading, he complains, throws himself a pity party, eats whatever he wants out of anger, and eventually gives insulin to bring down his sugar.  

Diabetic B is capable of handling change but, not too gracefully and she doesn’t anticipate it.  She accepts her diabetes and yet often thinks about how unfair her life is.  She has a high blood sugar reading and will give the correct amount of insulin right away to lower her blood sugar.  She never sees those high blood sugar readings coming.

Diabetic C is capable of handling change and regularly anticipates and expects it.  She sometimes has blood sugar readings that are too high but, not as often as Diabetics A and B.  She prevents frequent high readings by anticipating change.  She anticipates change by keeping a schedule and trying to stick to it.  She anticipates change by carrying emergency supplies with her.  She anticipates change by testing more frequently in order to catch high sugars before they are too high.  She anticipates change by exercising when she gets a chance because she knows sometimes things will come up and she will have to skip a workout.  She anticipates change by eating fewer carbs at each meal because she knows this will lower the chances of fluctuating blood sugars later. 

She anticipates change by accepting her diabetes and takes care of herself because perhaps one day she will encounter a big life changing opportunity and she knows that having her blood sugar under control will help her take that opportunity and run with it instead of have it pass her by because she was 280 and didn’t feel up to it.

Some ways we can be more like “Diabetic C”:

  • Eat fewer carbs at each meal.  Doing so will reduce the amount of insulin you give and reduce the likelihood your blood sugar will swing way up or down afterwards
  • Don’t get in your car without some emergency supplies.  Just as you wouldn’t drive without a license for fear you may encounter the chance of meeting an officer who would ask to see it, don’t drive without your meter and insulin and some form of sugar.  Anticipate the possibility of something stopping traffic.
  • Expect costs of diabetic supplies to only rise and put some extra money aside to cover these costs so you don’t go without what you need.
  • When you are out and about and very busy, look out for opportunities to test your blood sugar.  For me, each time I get in the car to go somewhere is an opportunity to take a second and test.  This way, if I’m going to eat somewhere for example, I have a heads up before getting there.  If my blood sugar is high I can start getting it down and still eat with everyone else.
  • If you will be some place where testing and giving insulin is challenging, plan ahead.  Don’t eat within 2 hours of the event so that you don’t have to deal with any extra “live” fast acting insulin.  This has helped me avoid lows and highs during long exams, dates, soccer matches, and movies. 
  • And finally, don’t count on a cure.  We will hopefully see one soon but in the case we don’t, maintain your health.  Don’t count on a cure coming along and saving you.  Instead, no matter what happens…survive.

Anything you have to add about how we might anticipate change in our daily diabetic lives?

Share with us in the comments section!

Thanks in advance ;)

We’ve got to find new diabetic treats

 Looks good doesn’t it?

 

It’s human nature to indulge oneself.  Some of us take long baths, others watch 5 straight hours of “Friends”, some cut loose from work at lunchtime, and maybe some just go ahead and buy that dress they can’t afford. (throat clearing…)

All of us however, definitely indulge with food.  What type of food we choose tends to vary widely although most probably tend to select something not too healthy like potato chips or brownies. 

I have some questions.

First of all, who said we need to “treat” ourselves to an edible delight each day? 

Secondly, why are most comfort foods high on fat and sugar?

And third, how come we are able to give seemingly legitimate excuses for our lack of willpower-um, I mean…for our need to indulge so often?

Let’s break it down:

Life is hard.  I know all about it.  But, when did happiness become synonymous with a bowl of ice cream?  Are our lives empty and boring and all we can come up with to pat ourselves on the back for getting through another long day is ice cream?

No no no, your life is not empty and certainly not boring. 

Maybe its advertising.  They sure have fooled me in the past into thinking I need Dove ice cream bars to melt away the stress of my day.  I don’t know?

Maybe we often indulge in foods because we get a lot of pleasure for low energy expenditure.  In other words, it doesn’t take much effort to carry that Ben and Jerry’s over to the couch and dip into it with a small spoon.  But oh wow what a pay off!

Can you tell what my food weakness is yet?

Perhaps we choose these sweet and fatty foods because they are addictive.  Studies have concluded that sugar is more addictive than cocaine, for example.  Many books out there talk about how to quit sugar.  People who do, claim many health benefits. 

I’m sure none of the above is news to you.  In fact you’ve heard it so many times you might be rolling your eyes at me right now.

Yet, we still have to change what we eat when we enjoy our well-earned treats.

Why don’t we simplify things?  Why don’t we pick out some healthy but, delicious foods and choose to indulge in them the way the royal Egyptians ate grapes (Or how I imagine they did).  The point about indulging is to thoroughly enjoy no?  Food tastes good because we are meant to enjoy it.

So the point of this post is to simply remind us to put a little thought into what we are treating our taste buds to. 

Here is a list of stuff I want you to enjoy slowly and in small quantities, and as if it was worth as much as your home: (oh and also go ahead and put on some Michael Bublé or Lady Gaga as you drape yourself across your couch, get cozy, and think about all the great stuff in your life)

Really dark chocolate (this is like downing liquor instead of beer but you’re a big girl, you can do it)

70% and up, preferably 85% cocoa content

Cucumber and tomato salad

fresh cut up cucumber and tomato mixed in a bowl with extra virgin olive oil, vinegar, salt, and pepper-great for summer!

Avocado

try cutting it up with a little salt, pepper, and lime

Nuts

Walnuts are especially good for you

Coconut milk

have you tried this stuff?  It is so good!  Found in the organic fridge section of your grocery store and a great milk replacement (for those interested)

Homemade hot cocoa (maybe when this heat wave passes us)

made with a tiny bit of sugar only (or your own sugar alternative) Be sure to make it strong for those endorphins and antioxidants and make sure to drink it hot and with water instead of milk (or half water for you milk lovers).  Make it thick like the Aztecs did (did they? where are all of these historical references even coming from?)

Poached tilapia or salmon

place fish in aluminum foil with some white wine, lemon juice, salt, pepper, and parsley and then bake until cooked.  This is ridiculously easy, fast, and makes a great gourmet “TV dinner” that looks very elegant on a plate.

Organic beef jerky

Great if you are craving something hearty and salty.  Great for nervous times because you’ve really got to sink your teeth in. 

Kays Naturals snacks

Read my full review of these really tasty, low carb snacks here

All of the above have low carbs and good fats-just don’t overdo or the fat content will show up somewhere around your middle :)  Remember-eat slowly and sit down! (I really gotta work on this one myself…)

A diabetic snack fix to check out!

 

 

 

Replace your Doritos with these
Replace your Doritos with these

 

 

Not a paid advertisement.

I got some snacks from Kay’s Naturals to try out.  I was pretty skeptical about whether or not I’d like these products because A:  I’m really picky about what I call “healthy” and B: these snacks come in your typical processed food bag.  So I was worried because I’m not going to tell you something is good if it just isn’t.

Luckily for all of us Kay’s Naturals has come up with a bunch of munchie-attack-relieving goodies that surprisingly taste great and pass the test when it comes to the ingredient list.

All of the ingredients are natural.  No corn syrup, no strange chemicals, and plenty of natural flavorings to make sure its far from bland.  A big plus for me is the products I tried out are all free of egg and peanut.  My daughter is very allergic to those two foods so finding safe snacks is always on my mind. 

These products get their high protein content from soy protein isolate.  I don’t recommend eating tons of soy products but, in moderation it should be fine.  Plus, if you are going to have these products in place of something with higher carbs and less fiber I’d suggest going with what is going to help out your blood sugar control the most.  These snacks are all really low in carbs.  I ate this stuff all afternoon (to test it out and because I couldn’t stop) and managed my blood sugars very easily which was nice.

Things I noted as I tasted:

I tasted plenty of salt (I think I´m quite sensitive to it).  To give you an idea of how salty…Utz potato chips have about 240 mg sodium while the same serving of one of these snacks is around 150-230 mg.  So, less salty than your average potato chip but, for you salt lovers-there is still plenty to keep you happy. 

Everything is really crunchy which makes the snacking more satisfying and the protein content fills your appetite.

Protein Chips:  These come in different flavors such as Crispy Parmesan which really tastes like Parmesan cheese! (Oh look, real parmesan cheese in the ingredient list)

White Cheddar Cheese Kruncheeze:  Are really thick and crunchy and loaded with white cheddar flavor.

Pretzel sticks:  These come in different flavors.  The Jalapeño Honey Mustard is my favorite.  The flavor these sticks pack is ridiculous.  I was sad when I got to the bottom of the bag and found myself licking it.  One generous serving of these will only cost you 9 grams of carbs.  They also have 3 grams of fiber and 10 grams of protein. 

Cinnamon Almond Cookie Bites:  Oh. my. gosh.  These are just as low in carbs as the other stuff but, sweet like a cookie.  I searched the ingredients trying to figure out how they tricked my taste buds and it turns out they used natural Stevia!  How clever.  Now apart from that the texture of these is great for snacking.  Crunchy but not too much and covered with tons of cinnamon and filled with almond-man I loved these.  If you have a sweet tooth like me these just may be your favorite of the bunch.

Protein cereal:  Cereal is a food that sends my blood sugars through the roof.  This protein cereal doesn’t and it tastes great.  My kids loved these as well. 

Taking into consideration that diabetics highly benefit from natural ingredients, low carbs, fiber, and sufficient protein means I have to give a thumbs up to these snacks.  I personally wouldn’t eat them all of the time but, for those times when I want a really tasty and crunchy snack that I don’t have to fix or work for-this would be it.  I had my non-diabetic family members (some of which are real picky) try these snacks and they really enjoyed them as well.

Oh by the way these are also gluten free for those of you who need to watch for gluten.

Now, where can you get some Kay’s Naturals?  Go online to: Kay’s Naturals.  To try almost all of the snacks and figure out what your favorite is try ordering Kays’s sample pack which is 50% off right now!  There are lots of other specials to take advantage of as well.  PLUS, for The Girl’s Guide to Diabetes readers, you get 30% off any order this week if you enter “30off” as a coupon code!  You can take advantage of this special offer and even combine it with the sales on the site right now!

Enjoy!

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