Healthy Weight Loss

[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?

[Sun]

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?

One of the best resources ever for Diabetes and heart healthy living is Dr Barry Sears book "Entering the Zone". This book demystifies the carb/protein/fat chemistry of food and puts it all into plain language that we can all understand. He explains blood sugar and how to regulate it. There are also menu ideas and meal plans in there. I cant stress enough how this book has helped so many people that I know.

My advice on meal planning would be to try and eat grilled and roasted foods, lots of veggies and whole grains when you can.

And Hot sauce! lol

[girl_dee]

Today is a day of renewed hope! i feel like i am on such a high with our President safely in the White House for the next 4 years.

Today i am starting a new outlook with food. i'm going to enjoy a low carb diet and look forward to having more energy, feeling more toned and shedding a few pounds.

NO more processed (poison) food!

[JustJo]

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?

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!

[PinkieLee]

Originally Posted by JustJo

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!

THANK YOU so much Jo for all of this info. She received some info from her dr yesterday... and a perscription for Metforim. But honestly, that's about it. I will definitely suggest the consult with a dietician. She is scheduled for a follow up in 3 months to see how her numbers look.

I can already tell this is going to be a learning experience for both of us. But hopefully this will force her and I to making healthier choices... and not just when we feel like it (if that makes any sense). I found some information about the full plate method (where 1/2 the plate is nonstarchy vegetables, 1/4 meat/protein and 1/4 starch). Once again, portion control is gonna play a big factor.

We tossed all the processed foods out (including my Diet Coke) and loaded up with fresh veggies, fruits, nuts & yogurt and lean meat. More walking is planned for tonight.

The word diabetic scares the crap outta me... I'm not gonna lie.

[JustJo]

Originally Posted by PinkieLee

THANK YOU so much Jo for all of this info. She received some info from her dr yesterday... and a perscription for Metforim. But honestly, that's about it. I will definitely suggest the consult with a dietician. She is scheduled for a follow up in 3 months to see how her numbers look.

I can already tell this is going to be a learning experience for both of us. But hopefully this will force her and I to making healthier choices... and not just when we feel like it (if that makes any sense). I found some information about the full plate method (where 1/2 the plate is nonstarchy vegetables, 1/4 meat/protein and 1/4 starch). Once again, portion control is gonna play a big factor.

We tossed all the processed foods out (including my Diet Coke) and loaded up with fresh veggies, fruits, nuts & yogurt and lean meat. More walking is planned for tonight.

The word diabetic scares the crap outta me... I'm not gonna lie.

Sounds like you're off to a great start....and the full plate method works beautifully. It's also easy to manage because it's so visual.

This may be TMI....but Metformin is good stuff. It's been used a long time, has few side effects, has been shown to have a long-term protective effect on the pancreas, it's cheap and generic....and in the beginning it sometimes gives users diarrhea. Tell her to hang in through that stage....it passes as your body gets accustomed to the drug.

[macele]

hello pinkie. i was told in january that i am type 2 diabetic. not gonna lie, it is really hard for me. potatoes and noodles spike mine. and i love bread so much, crackers, ... hard doing with out. i'd rather have none if it ain't real lol. if i stay away from sodas/potatoes/noodles, my numbers do alright. i use splenda. unsweetened tea. crystal lite pouches. i eat a lot of baked and grilled fish. i love fish. green beans/vegs. it's hard. D can do it.

[Andrea]

Traveling, family emergencies, etc. have distracted me from my healthier living, to a point. I am happy to note some of my healthier eating habits have stuck. Yeah me!

Now to get back to the gym......

My honey and I don't do the family overeating Thanksgiving meal so I don't need to have a plan but I am wondering what your plan for controlling the day is.

Be healthy!

[Sun]

Originally Posted by Andrea

Traveling, family emergencies, etc. have distracted me from my healthier living, to a point. I am happy to note some of my healthier eating habits have stuck. Yeah me!

Now to get back to the gym......

My honey and I don't do the family overeating Thanksgiving meal so I don't need to have a plan but I am wondering what your plan for controlling the day is.

Be healthy!

Hi Andrea,

With any meal that is loaded up with carbs that I want to limit I do just that. A small serving of lets say mashed potatoes, a healthy serving of turkey and a big serving of vegetables. Sometimes that requires that I make sure that a good green leafy vegetable is on the table. I am a firm believer in not denying ourselves a great meal, or the ritual that comes with a traditional meal. However, every day I am challenged to avoid the types of carbs that I crave as well as the butter that I crave along with them. So the habits that I have adopted may modify for a holiday but I get right back on track the next day.

One thing that I do almost every day is make a good soup that is loaded with vegetables that I like, and they can be: bok choy, cabbage, collards, swiss chard, spinach. These vegetables are filling and help me to curb my craving for things that are not so good for me. Last night I made a really simple soup of chicken broth, bok choy, spinach, garlic (lots), ginger and cayenne. If I add a protein and skip rice or noodles then I am in the zone and burning fat instead of storing it. This is also something that I do if I am heading into a big meal where I know that I am going to find tons of food that are not the best choices for me. I will have some soup before I go and then my hunger is already cut back.

Another trick is to drink hot green tea with a meal or a hot ginger brew. This curbs hunger and helps with healthy digestion.

[sylvie]

i love my Healthy Living class - i learn so much.
Just finished my 3rd assignment, and each one i do, i learn a little more about myself!

i love that i'm getting back on track.
i lost 114 lbs since April 2011 - i've done great with maintaining.
But, time to start working harder at it. These assignments relit that spark within.

Healthy food relationships, recovery, ongoing weight loss - here i come!
Went for an amazing walk today, the cool fall air felt wonderful. Stopped at a park to watch squirrels play, then found a place to meditate.

Pure joy, the small things are!