CARBOHYDRATES:
Let’s begin by talking about your carbohydrate allowance. Everyone will have a different number of carbs that works for them to stabilize their blood sugar and over time that can change, so it is important for you to continue to monitor your glucose closely and stay on plan. We generally recommend, as a starting point, 30-45 grams of complex carbs for women, and 45 to 60 grams of complex carbs for men, per meal. Remember, this is per meal, not per day. As you stay on plan, your glucose will slowly decline and you may feel off, or shaky. Your body is stabilizing to a new level. Add a small snack if you need to, around 15 grams of complex carbs mixed with a little lean protein, but don’t feed this. It will pass and become your new normal. Your body is amazing. This will continue as you get to more normal levels. As you start giving up sweets and sugars, your tastes will change. Your cravings will become easier to manage and for most eventually become easy to manage. Using the Plate Method is the best way to ensure you are getting the vegetables, complex carbs, and protein you need for each meal and snack.
One of the biggest keys to success is PLANNING.
Having your meals planned, foods purchased and accessible is the key. And it is very important to have portioned snacks available. Try to plan your menus for the week, so you know what you need to purchase when you are at the store. Seasonal fresh foods and looking at sale circulars help to plan. Think about total nutrition as well as your carbs. Meats should be the size of the palm of your hand if you eat them. Fill up on veggies! Our admins and many others members in this group often post wonderful recipes. Type in the food in the search icon and many recipe ideas will appear. Also check out our Pinterest site where there are lots of recipes as well as information.
Another tool is learning to Google recipes and make changes to recipes to suit your needs. When you go to the market spend your time in the outer aisles and only go in the others for key items. Clean fresh food eating is good eating. And yes it does take time. But the ways you can make this easier is in PREP time and planning. Figure out when you can prep your meals – perhaps after a shopping trip, on the weekend, after work – whatever works for you each week. Look at your menu. If you can cook ahead a part of the next days menu do it at the same time. PREP your foods and have them ready to go after work. There are lots of soups and crock pot meals you can make ahead. Cook two...freeze one. Always try to have back up meals in the freezer for the days you just feel bad.
Planning;
Eating out can be a challenge as well. Try to check menus online before going out so you can have a good idea what you can have. Most places will accommodate your requests if you need a change or something omitted. For example, lettuce cups instead of bread for a burger, or whole grain instead of white bread. Don’t be shy about asking. Remember portions. You can always ask for a to- go box.
Cheating;
Truth: Cheaters never prosper. Ultimately, you are cheating yourself, your body, your health, and your loved ones. Old habits do die hard, and it is so easy to fall off our journey. We all have our moments of weakness...we dust ourselves off and move forward. You can’t un-eat something. These need to be the exception. You can work your treat into your carb allowance. You don’t have to deprive yourself. Maybe keep sugar free jello and sugar free pudding as a staple so you don’t make a bad choice. Surround yourself with healthy choices. You will adapt...it will become habit...it will become your lifestyle...and you will feel amazing! It isn’t easy. But it gets much easier with time and practice. Remember, if we don't take care of ourselves, we can't take care of anyone else.
One of our goals as diabetics is to try to stabilize our blood sugar at a healthy normal level. It is equally important to keep it stable throughout the day. Avoiding unnecessary spikes is the goal. How do we do this? First we don’t skip meals and snacks. You need to keep carb counts in your range consistently. In general aim, after a meal, to have gone up around 40 points. In 2-3 hours you will come back to your normal level. Eat at routine times. Take your meds with your meals. If you are on meds twice a day generally you take them as close to 12 hours apart as you can, unless your doctor has given you other directions. Snacks of around 15 complex carbs are necessary to keep your levels up because you burn carbs as you use your energy. Evening snack...many, not all will experience a morning high and they can try to add a protein to their evening snack (It works for many). The protein helps to slow your carb flow so you dont tank overnight. Remember what happens when you go low and don’t eat??? Your body goes in defense and dumps stored glucose from your liver....and then you wake up high.
Fiber; Fiber is a good thing. It keeps things moving and keeps you feeling full.
Sugar alcohols; Foods containing Sugar Alcohols Are TOXIC TO ANIMALS! So don't share them with pets or leave them unattended.
Many people on diabetic drugs need to be more aware of some other blood levels as many of our drugs will affect them or deplete them. Levels such as Vitamin D, Vitamin B12, magnesium and potassium to name a few. Make sure you are tested for these periodically so you stay healthy. For example, metformin causes depletion of B12. Eating foods rich in B vitamins will help prevent this. The primary source of Vitamin D? Sunshine, but you may need a supplement (talk to your doctor)! TRUTH: Your health is your responsibility and based on your own decisions. You must take charge of it and not depend on anyone to do it for you. There are no short cuts. Winging it can result in failure. It is your body and you will live with the outcomes.
Educate yourself.
Food and substitutions (Food Swaps) Try to be open to a new way of thinking about food.... Not I Can’t Have That But How CAN I Have That!! For example, if you want a hamburger, you can swap out the bun for lettuce leaves. Whole wheat Sandwich Thins work as well. You will be amazed at how you can be eating delicious flavorful foods with some clever substitutions. TRUTH: Learning to SWAP out and substitute ingredients on recipes and menus is a key skill you need to develop for long term success in management of this illness. Get your family involved with prep time and cooking. Everyone will start eating healthier if they are involved. It is also a good way to teach children healthy habits and catch up with their day. Think....how to eat this. Make it a game rather than a challenge.
By now you have learned that water and fiber are our friends, and how to buy, eat, and substitute foods. But what else affects your blood sugar levels? Some medications and certainly any kind of steroid. This includes inhalers, prednisone, injections and many in IV form. ALWAYS remind any physician wanting to give you any steroid that you are diabetic. Depending on your level and the amount you need, they may need to temporarily adjust your meds. It is important for you to monitor your blood sugar closely as well. Those meds seem to make you want to eat everything in sight. So diligent carb counts are very important.
Illness will raise your blood sugar. Flu and pneumonia shots are important for us as is washing your hands. TRUTH: if you saw the bacteria that grows on a grocery cart handles, bathroom doors, public ink pens and menus you would probably scream. In the winter especially with flu and colds being more prevalent you need to be more aware. You can always carry hand sanitizer with you.
STRESS. TRUTH: Stress is not our friend. It will raise your blood sugar like crazy. Family issues, finances, drama and illness/surgery are what comes to mind. But things like a new job, loss of family or friend, moving, lack of family support, and change causes STRESS as well. Worrying about your blood sugar and freaking out over it can actually make it go up. We are on a JOURNEY....never did we say, it was a smooth ride. You will have your ups and downs. So how do we deal with stress? First thing....TAKE A DEEP BREATH AND STAY ON PLAN! Always focus on what we know, our basic plan and rules we follow. It is your bff (best friend forever). Other things that help. Separate yourself by a walk, short trip and change in environment. Go to your happy place even if it's only by closing your eyes and visualizing it! Warm baths are nice. Lavender is calming. ..candles or essential oils. Music can also help us to calm. Yoga is also great for us. Many places offer really reasonable classes you can join. Try anything other than finding comfort in food. It will only end up causing you more stress in the end. Sex, hugs, phoning friends, kisses are all good deterrents too. Some folks garden, color, or paint. Do what works for you. It is an ESSENTIAL PART OF A HEALTHY LIFESTYLE. Feel free to come into this group and reach out for friendly support or to just rant. We have all been there and there are no judgements here. Spirituality for some, and positive thinking for all, are keys to success on our journey.
SLEEP! As research has taught us, we are all more productive with more sleep and our bodies NEED rest. For diabetics, it is important. Our bodies must rest and it is a time to let our blood sugars stabilize and leave the stress of the world behind.
EXERCISE. We cannot stress enough how important exercise is on our diabetic journey. Walking is an easy way to start. If you can’t walk then try chair exercises, pool therapy or any consistent sustained movement will get you headed in the right direction. Pilates and yoga are great as well. Pick something you enjoy. Having a friend join in is always more fun. Start slow and set goals to slowly increase each week. This is not a race but a commitment to achieving exercise routinely as part of a healthy diabetic lifestyle. Any exercise is better than none at all. TRUTH: just because you walk a few miles over the course of a day doesn’t mean you add a bunch of carbs. Walking within your plan will stabilize you and help with weight loss. You have to do a true athletic workout at a sustained high level to warrant adding a bunch of carbs. With that being said, take a glucose level and have some water before exercise. Hydration is so helpful. When you complete your exercise...more water. Re-check your level. Your kidneys will love you. Remember our ultimate goal is to keep stabilized throughout the day and I promise water is key to accomplishing this. We have all done the yo-yo roller coaster ride. It saps your strength, energy, and leads to stress from frustration. TRUTH: Exercise will give you energy. What time is best to exercise??? Research tells us anytime. It really doesn't matter. JUST MOVE!
Finally. Ask questions. Ask in our group. Ask your medical team. Many find it helpful to talk with a registered dietitian (RD) for nutritional advice. Read from reliable sources. Education gives us new ideas and helps us learn what helps and what to avoid.
Your Diabetic Living and Recipes Admin Team
