Fitness Minutes: (30,178)
1,841 10/18/13 11:37 P
Svarani, you don't have to starve yourself to get healthy! In fact, starving yourself is the worst thing you can do! You need to eat on a regular basis, which is a hard concept for those of us with weight issues to grasp/
I challenge you (and anyone else who feels they can't do this) to try a healthy diet, exercise and outlook for 1 week. We can do anything for 1 week! Then check your blood sugar and assess how you feel. You will be surprised.
Try something like this:
Breakfast: 1 egg and 1/2 cup egg beater omelet with .25 c low fat cheese, some spinach, onion or other veggies and herbs and seasonings. 1 slice whole grain toast, easy on the butter. 1 fruit Low fat milk or coffee
Snack: low fat yogurt or 1 oz nuts
Lunch: 3 oz chicken breast/tuna/lean protein large leafy green salad with olive oil and vinegar or low fat dressing of choice. or 1-2 cups of steamed vegies
Snack: Carrots/cauliflower/broccoli and hummus 2- 4 Tbsp or low fat dip or 1 slice whole grain toast with 2 Tbsp peanut butter or apple and peanut butter
Dinner: lean protein, lots of vegetables a whole grain like a baked potato seasoned with herbs and spices (not butter and sour cream) or some quinoa
Dessert/Snack Melon or other fruit Frozen yogurt, lo fat, .5 cup Popcorn, air popped or microwaved seasoned with a little spray butter or olive oil and garlic powder or your favorites.
Eat every 3 hours or so. Do not let yourself miss a meal or get overly hungry. Drink lots of zero calorie liquids.
Go for a walk, increase your time and distance as you tolerate.
You will lose weight, lower your blood sugars, decrease your insulin resistance and you will feel better.
Stay away from fast food, junk foods and overly processed foods. You will feel so much better.
I can tell you that I have lost 100#s by eating like this and starting and continuing to exercise. For the first time in my life I am normal weight and feel good. If I can do it, anyone can. Just decide to do it one day or even 1 meal at a time.
Fitness Minutes: (60)
2 10/18/13 6:26 P
I was around 110 pounds in high school and would black out and break locks on lockers. I'd eat an apple and within minutes be right as rain again. I stayed fairly thin for the next few years and around age 19, I went from 125 to nearly 180. Then by 22, I was at 235. I was out at a fair one day and the game barker was trying to guess weight and I paid to play. The barker guessed 200 lbs and when I stepped on the scale it read 285. I was mortified. I was only 24 and in five short years I doubled in size. It was soon after that my OB-GYN tested me for Insulin Resistance. I was put on Metformin but it never helped. I still struggle and am sure I am even larger now then I was then though some of my clothing still fits. Nothing I have tried has helped and I am afraid that I will never get to a healthy weight. I'd love to be between 130 and 150.
Short of starving myself, I am just not sure what to do. I am glad so many have been able to lose the weight and maintain a healthy new lifestyle.
It's not a good feeling, is it Renata? I've described it as feeling drunk, but without the fun of getting in that state to begin with; and the recovery can feel a lot like dealing with a hangover.
The first time my SO experienced me going into a crash like that, he was in pure panic mode, and was ready to call an ambulance. Poor guy...He was a volunteer firefighter at the time, and had all sorts of first aid training and he KNEW that someone experiencing low blood sugar should recover a lot more quickly than I was recovering. He was sure I was experiencing insulin shock and needed immediate medical intervention. It took me a while to convince him to stop trying to shove chocolate down my throat and give me something more solid to eat....
Now that he knows me and my condition a lot better, he often recognizes the symptoms before I do. I don't know how many times he's just handed me a snack without saying a thing, and it's not until I've eaten a bite or two that I realize what he's done.
Fitness Minutes: (2,155)
1,337 7/22/13 1:22 P
Yes, I think that is true. Back in my 20s I would occasionally get myself into a truly hypoglycemic state, and would feel better shortly after eating something sugary. More recently if I felt like that, eating anything at all would typically make me feel worse at first, and it took hours to return to feeling halfway normal. But I think even the hypoglycemia may have been a first sign of problems, because my junk food habits were just as bad then as they were a year ago.
I'm insulin resistant. For me, it feels a lot like a hypoglycemic experiencing a blood sugar crash, with a slight difference. When my father (who is hypoglycemic) experiences a blood sugar crash, he was something sweet to eat or drink and is fine in 10 to 15 minutes. When I experience a 'blood sugar crash' I eat something small and high in protein, and it often takes up to an hour before I feel ok again. This is what I have found works for me. Having more sugar just puts me on a roller coaster of ups and downs, but protein generally evens me out.
I am on medication for it, and am working on exercise and weight loss to help control it. I've been on a modified diabetic diet since I was initially diagnosed.
My symptoms started out with increased thirst, headaches, and breaking out in a sweat, fatigue and absolutely no energy, tingling in my finger tips and soles of my feet as thought little ants were crawling on me, inability to lose weight....yo-yoing.
After an A1C test, I was diagnosed as the test averages your sugar levels for a 3 month period. I was also low in B and D vitamins. Since diagnosed I have lost 98lbs and because I watch my carbs now...eat pasta and only 2 ounces of Brown Pasta 2X per month, eat only sirloin red meat 2X per month, gave up wheat bread and white and all other breads because it surged my blood sugars.....except Rye....I eat Rye and even though it has some wheat ...it digests slowly and doesn't give me a sugar surge....
If you are concerned about having insulin resistance, please go see a health professional.... an "endocrinologist" specializes in metabolic issues and will give you an A1C test, Lipid panel, comprehensive metabolic panel,check for vitamin deficiencies..... and thyroid test.
Don't wait if your concerned ...my endocrinologist told me if I didn't eat right I would be a full blown diabetic and even though my numbers have been normal for around 3 years now I am very vigilant every day.
Nothing to play around with...I wish everyone would have an A1C test yearly...please see a medical professional for guidance
Edited by: SUNSHINE6442 at: 7/22/2013 (10:29)
Fitness Minutes: (2,155)
1,337 7/21/13 5:30 P
Insulin resistance is sort of the first sign of blood sugar problems, before your fasting blood sugar ever rises into the range where anyone would call you pre-diabetic much less as actually having Type II diabetes. It means, more or less, that there is a delay between the consumption of food and the arrival of sufficient effective insulin in your bloodstream to deal with the resulting sugar. By the time the insulin does start to take effect, there is already too much of it around, and you wind up with a "blood sugar crash" where your blood sugar falls rapidly, resulting in shakiness, dizziness, feeling like you need food desperately without necessarily even having any hunger pangs and so on. People tend to think of this feeling as having "low blood sugar", but you can get it with blood sugar in the normal range if it is falling rapidly enough, and I suspect that most people who think they have hypoglycemia are actually insulin resistant.
Insulin resistance is easy to miss on labwork because simply monitoring fasting blood sugar won't catch it until it's already progressed to what's now called pre-diabetes. You have to monitor blood glucose levels over time to detect it. However, if you notice that you feel really bad shortly after eating something really sugary, or an hour or two after eating a particularly heavy or carbohydrate-laden meal, then you may well be insulin resistant. Excessive thirst and weight loss are far later-stage symptoms and the lack of them shouldn't be taken as an indicator that there are no problems.
The solution for good health is as with all forms of sugar problems -- lose weight if possible, get more exercise, and eat very little junk food. Whether or not things like some fruits, potatoes, white flour and rice and so on also need to go (or whether carbohydrates should be low overall) probably depends on the person, how well they're doing with the other aspects of sugar control and how much of those types of things they ate to begin with. For me I reduced my fasting blood sugar from 108 to 84 (and my A1C from ??? to 5.7) over the course of 3 months by removing 90% of junk food and reducing calories to the point that I went from near-obese to just barely-overweight -- that's all it took despite that as a near-vegetarian at the time my diet was of necessity quite high in carbohydrates overall. So basically do what you can and see where it takes you; adjust as necessary. I have another blood test coming up soon myself, so who knows what that will say, having continued my lifestyle and lost a further 20 pounds. I will say that a couple of weeks ago I got stuck in a social situation where after hiking and going 7 hours with next to no food at all, my only options for the next 2 hours were ice cream cone or nothing -- I expected to feel absolutely terrible having so much sugar on an empty stomach like that, but as it turned out I felt fine (aside from "what are you feeding me" complaints from my stomach). I believe the research also supports that improving your lifestyle can actually improve how your body responds to sugar (within reason, of course). There's plenty of room for hope you can get back to normality over time if you take heed to what's happening now and act appropriately.
See your doctor! This is really one on which the "conventional wisdom" has it pretty much on lockdown, at least as far as recommending a good starting point.
My first inkling that I might have a problem, was when I went to a health fair at a church. My blood sugar was 526. There are symptoms, and they are the same as the ones for diabetes. Extreme thirst is one. You can Google them. Most people by this time are diabetic, but for some reason they came up with the term pre-diabetic. I guess to make people believe there is still hope, and they can turn things around. A lot of diabetics think that once they have it, all is lost, so I guess this misleading of the patients is based on good intentions.
After 7 years of struggling, I started Atkins, and within a year I was off all diabetes meds. That was 3 years ago. I have also lost 145 lbs during the 4 years I have been eating this way. Lowering carbs is the only way to control blood sugars, and helps start weight loss. The only real issue is how low to cut the carb level. Some people can do it on 150g a day. I personally had to drop to 20g a day to get rid of cravings, and only in the last year have I gone above 50g a day. Now I am closer to 80g a day, and still losing 2-3 lbs a week. My A1C is 5.3, and hasn't been higher than 5.4 in over 2 years.
Other things to pay attention to include types of carbs. Obviously ice cream isn't the same as green beans. Also, how many you have at one sitting matters. By choosing better carbs, I can eat more of them, without spiking my blood sugar. If I eat all of my carbs at one meal, I will also spike it, and probably have a low blood sugar without any carbs later on. Try to eat whatever carbs, whether 180g, or 18g, evenly split between the meals you consume, and eat lower glycemic carbs if you can.
Eating this way, I am still a diabetic, but I don't take pills, test my sugars, or worry at all about them, unless it is to prevent low blood sugars. So while I am not " cured ", it is not even a concern my doctors or I think of at all. I get tested every six months, and mine is lower than my doctor's, and she pats me on the back. While this isn't possible for everyone, paying attention to the carbs you eat ( not always cutting ), can make huge improvements, and keep you healthier. I no longer have nerve damage in my feet, and even re-growing hair on my legs, which surprised me when my doctor pointed this out. Any improvement is better when it comes to diabetes. However most of the signs that you have a problem aren't things that you think are even problems. Extreme thirst you might just attribute to warm weather, if you notice it at all. Tingling, or cold hands/feet, you might think are part of getting old.
That is why diabetes is called the silent killer. Unlike something as obvious as chest pain for a heart patient, it is all mild symptoms, and usually the first sign is either dizziness, or a blood sugar test at a routine physical. No one thinks " I probably have diabetes! "
If you think you have a problem, get tested, and work with your doctor to see if you can control your blood sugars with diet.
As for the symptoms of insulin resistance -- usually there aren't many, but I used to feel like eating meat and potatoes and eggs every morning when I woke up. The thought of sweets was nauseating. I could feel it when my blood sugar was too high. But the only real way to diagnose it is to get a glucose panel, where your insulin is measured over the course of a couple of hours before and after drinking a sugary drink.
A year and a half ago my fasting blood glucose was around 125. I had the full glucose testing done and the doctor said I was on the borderline of insulin resistance. She told me to exercise an hour a day, eat a high-fiber diet, and avoid refined sugar and flour. It was hard, but I followed her orders and I lost 105 pounds and I am no longer anywhere near insulin-resistant, according to my last glucose panel.
A high-fiber diet with almost no refined flour and sugar is almost by definition a diet high in fruits and vegetables. I now allow myself the occasional cupcake or baked potato or bowl of ice cream, but mostly eat fruits, vegetables, high-fiber grains, lean meats, low-fat dairy, nuts, and healthy fats. That plus the exercise has done wonders for my weight and overall health.
Edited by: CALLMECARRIE at: 7/21/2013 (12:52)
Fitness Minutes: (10,378)
631 7/21/13 11:31 A
No, but the Whole30 claims to work wonders around that. I haven't done the whole30, but I'm reading their book "It Starts With Food" and they talk about it a lot.
Fitness Minutes: (38,038)
3,937 7/20/13 2:08 P
No synptoms. My blood sugars went to the borderline of diabetes 6 years ago (Fasting - 122. HA1C = 6.1).
1. I began testing my blood glucose twice per day -- with the goal of keeping my fasting sugars below 100 and my HA1C below 6.
2. I significantly lowered my carbohydrate compsumption. I went "low carb" for several months to break my carb addiction and change my eating habits. Then I increased my carb intake back a to a point at which I eat in the "low to moderate" range (usually between 110 and 140 grams per day).
3. I began exercising regularly (at least 30 minutes, 5 days per week)
In other words, I took the advice of every expert out there and have been a "model patient."
My lab results have been wonderful. At age 58, I am in the best physical shape of my adult life. I have lost 50 pounds (& hope to lose another 15 over the next year or so.) I have never needed medication to control my blood glucose.
Now ... if I could only get my younger brother to make the same committment. His blood glucose is starting to climb and he needs to lose about 50 pounds, too.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.