The following were my notes after my first three days of research and beginning to make changes to my eating. I had always said that I probably wasn’t the type of person to tackle my weight issues until a health issue came up, and boy-howdy did it! I am *THIS CLOSE* to being diabetic and my other health indicators say that I’m at a severe risk for a heart attack or stroke in the next 10 years or so. That’s a wake up call. So I did what I could to tackle it.
Day 1 May 21, 2017 Sunday
FPG glucose 123 (borderline diabetic)
Ac1 6.2% pre-diabetic
Focus at first on CARBS, SUGARS, SATURATED FAT, CHOLESTEROL
Carbs -45-60g per meal or less than 200 per day. This is still a lot of carbs, but far less than I typically eat.
Sugars – max 24g per day of added sugars (not counting sugar in fruits, veg or where naturally occurring).
Cholesterol – 300 mg per day
Saturated fat – 16g per day
1800 calories per day cap. (minimum 1200 calories)
Things from Trader Joes I know I can have:
- Brown Rice
- Chicken Breast
- Steel Cut Oats – Regular for crock pot overnight
- Handful of Almonds baggies
- Pita Chips
- Apples – lots – half an apple every day
- Sour cream (2 tbs)
- Mayo (small amounts)
- Red onions
- Vegetables of all varieties
- Mineral Water
- Lean Meats
- 82% cocoa dark chocolate
Smart and Final
- Pita Bread
- Steel Cut Oats
As a pre-diabetic, Nothing is strictly verboten, but desserts, sugars, loads of carbs are for occasions only. I should also consider doing more walking the next day when I have them.
Did Breakfast at Irene’s without potatoes. Substituted sliced tomato and avocado. With wheat toast and butter. The butter put my saturated fat pretty high. As did the egg and sausage. May have to choose one or the other in the future or do an egg-white scramble.
Spent most of the afternoon hungry. But noticed I’d only taken in 2 grams of sugar at that point in the day. Ate handful of almonds. Helped with the hunger and irritability.
Discovered I like black coffee as long as it is lukewarm or cold. Too hot makes it too sharp for me. So I can drink it without milk or sugar as long as it has a splash of water or an icecube in it.
A few notes from reading and advice from my friend Laurilyn (who has been down this road) as I’m still trying to get myself together in terms of planning meals and making adjustments.
- Walk Daily – get a step counter and build up to 10,000 steps a day.
- Cut Milk and potatoes first. Both are high in carb/sugars. (Can still cook with milk, just cut drinking it as a beverage).
- Consider talking to a nutritionist.
- Substitute pasta with whole grains, but it will still have lots of carbs.
- Consider substituting brown rice or quinoa for pasta when I can.
- Avoid packaged foods as much as possible.
- Use hummus and flatbread to advantage
- Try using smaller sized whole wheat bread – just put more inside the sandwich
- Feeling sluggish – walk around the block to work out some of the extra glucose in the system.
- If you’re compelled to sleep right after a meal, there’s probably something in it messing with your sugar levels.
General Meal Ideas:
- Steel-Cut Oats and apples
- Low Fat Cottage Cheese (with berries or fruit?)
- Hard-boiled Egg with hummos, leftover chicken, brown rice.
- Hard boiled egg with hummos, leftover chicken, brown rice in a bowl
- Chicken Salad in pita with hummos and spinach
- Farmer’sSandwich on whole wheat or multigrain
- Avocado, brown rice, hummos
- Stovetop chili with ground turkey
- Chicken, rice, and broccoli
- Bean Soup
- Burgers on Whole Wheat
- Steak and Veg
- Fish and Veg with quinoa or brown rice
- Tacos with lean meat, chicken, seasoned beans
Prep on Weekends?
- Steel Cut Oats – crock pot
- Brown Rice – 3 cups for meals throughout the week
- Any vegetable chopping
- Hardboiled eggs
- Apple cuts
- Chicken or chicken salad
Photo: Me in a dress after taking my “before” pics, which I won’t be showing for some time.