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My Nutrition Notes day 2

Tuesday, October 09, 2012

Monday, Oct 8-

I skipped supper. I did indeed go through 2 pint size containers of ice cream--Ben & Jerry's coffee heath crunch AND Starbuck's Java Chip Cappuccino then measured blood sugar about one hour later getting 142???!! I wandered if these indiscretions would blow my sugar sky high. What I learned is that they do not (I got 156 after oatmeal). But it DOES pack on the pounds and calories and DOES increase it over the 140 spike that I am to avoid. Because I am looking for a complete lifestyle system, I may have learned that the lower glycemic index desserts such as peanut M&M and some ice creams can be used but in portion control amounts when I am ready.

Exercise effects my blood sugar so well that it will be key to my lifestyle. See my entry for Tuesday, Oct 9!! Basically, I woke with a fasting of 108. I walked/jogged for 1 mile last night around 10pm. I had 2 eggs and one broccoli spear for breakfast and measured a half hour postprandial read of 137. Then I went to 45 minutes of spin class. My immediate blood sugar after the spin class was 104--lower than my fasting. Then, after half hour more of heavy weights, it was 93!!!!

Exercise is my new drug. I did not realize what a DRASTIC IMPROVEMENT I can get. I'll keep playing with the glucometer to determine what works best for me.

2:51 pm 2 h PP 102 following 3 oz chicken breast only. i walked briskly to stop sign and back--about 10 minutes. Then I've been pressure spraying the driveway. I feel hungry.

5:30 pm 100 about 2h PP tuna salad with 8 pecans, tomato, salad leaves no dressing except for Hellmans in tuna. I did not eat much tuna because it tasted fishy.


My Nutrition Notes Starting Today

Sunday, October 07, 2012

I just purchased a glucometer even though I am not diagnosed diabetic. Clearly, I am "pre-diabetic". My mom and some sisters have been diagnosed diabetic. I am trying to avoid complications and even perhaps prevent a future Diabetes diagnosis in myself. My A1C is 6 %, FBS by doctor was 110. I will be rechecked in 3 months. The numbers below are from my new glucose meter. The 2 hr postprandial number is so bad that this is the number I will focus on. I will change things and record what I do under my nutrition notes if anyone is interested. I need to get a handle on ACTIONABLE things I can change to manage the Postprandial sugars. DH suggested eating the same breakfast that I had today but go to the Y for my sweaty workout and see what that does to the 2 h PP reading. I can also do an oatmeal breakfast that leaves out the raisins and prunes and 2 tsp brown sugar. Maybe I will need to re-train my palate to get rid of these things in my oatmeal---use more cinnamon, ginger and cardamom.

This will be interesting.

FBS 9:45 am 98

Controls: 97, 102, 98

1 hr Postprandial breakfast of oatmeal, black coffee 156, 206 repeated on same blood drop and was 'scooping' up the blood on the 2nd test and I don't believe it. We think there was some evaporation and there was the start of coagulation that would account for the 50 point increase above the first test.

2 hr Postprandial breakfast 186, 192 repeated on same blood drop and consistent.

prevalence of retinopathy does not start to go up until FBS >109 and 2 hr PP >165 and A1C >5.9% according to NHANES data

Kumamoto study using same protocol as DCCT Diabetes Control and Complications Trial: rate of microvascular complications increased 10x and 6x respectively for nephropathy and retinopathy when 2 hour PP went from 180 to 260!!!! DO NOT GET WORSE, ALYFITN. MONITOR 2 HR POSTPRANDIALS AND SEE WHAT YOU CAN DO TO DECREASE TO LESS THAN 140----WEIGHT LOSS? EXERCISE?? TWEAK YOUR TYPE OF FOOD AND FOOD COMBINATIONS.

DRUGS FOR PRE DIABETES Metformin was used in the Diabetes Prevention Program DPP and acarbose 100 mg tid in STOP-NIDDM Study to Prevent Noninsulin Dependent Diabetes
Patients in DPP that did the best were those in the intensive lifestyle change study arm—they did better than those in the metformin group. Metformin it was noted worked best in younger heavier patients whereas intensive lifestyle changed worked in all groups across many ages and weight

  Member Comments About This Blog Post:

SOKKERNUT 10/7/2012 2:47PM

    Good Luck.

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Pluggin Along

Monday, May 07, 2012

I'm eating lots of baked sweet potato, black beans, lentils and GREENs. I am hungry eating like this. JR commented on the large quantity (but the large quantity is a plate full of leafy greens with no dressing--hardly any calories but enormous portions). I'm sticking with this, convinced I have to just get accustomed to it.

  Member Comments About This Blog Post:

ROSALIEESTHER 8/26/2012 6:21AM

    I've read Rip Esselstyn's book The Engine 2 Diet. He recommends no calorie restriction, only oil/far restriction. He also recommends many many small meals and don't leave home without food on you.

I feel guilt falsified with this way of eating. I am surprised by how much I seemed to have been used to fat in my diet as nothing tastes quite right.

But on the McDougall forum folks say in 6 months or less I'll be living this way of eating.

I am losing weight and feeling great. How are you?

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_RAMONA 6/8/2012 7:52PM

    You got DROPPED OFF my blog subscriptions!!!! I am so annoyed! And here I've been wondering where/how you've been! I'm glad to see you're still here and are moving forward! I don't have time right now, but I'll be reading backward to see what you've up to. By the looks of things we are living in completely opposite nutritional worlds, LOL! I'm getting most of my calories from fat and very little from carbs. I added some health-related pictures to my gallery with links to resources in the comments if you're interested in why I would do that! I LOVE the results... all of my health issues are steadily resolving. I hope to see more of you!

{{{{{{{{{ HUGS }}}}}}}}}

Comment edited on: 6/8/2012 7:55:02 PM

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OSU Food Science and Avocado

Friday, April 20, 2012

Okay. So I WILL continue avocado in my salad but will keep it to half an avocado. It will increase absorption of carotenoids from the rest of the salad according to an OSU food science study. So I will limit my avocado use but feel no guilt in using half an avocado. It is actually an excellent choice to "buy" with my 14 gram fat allowance. And NOT just the oil but the actual avocado.
Good job.


Avocado is 83% Fat!

Friday, April 20, 2012

Oh my gosh! Eighty-three percent of the calories from Avocado are fat. Granted, they are primarily mono-unsaturated, so if I were to eat fat, it is the type of fat I want. But I'm keeping below 10% fat in my diet---about 140 calories on a 1400 calorie diet. My total grams of fat per day should be no more than 15 grams anyhow--and I just ate 14 grams of fat in one fell swoop with a single avocado. Haha!!!

I know Esselstyn warned me to not eat avocado. Now I see why. Hmmmmm. Sparkpeople would allow 20% fat. But I'm reversing endothelial damage as well as going for weight loss and changed lifestyle. I will find out if this is too stringent. The argument is, if it is too stringent, a person my find it too difficult and thus throw in the towel. I'm continuing on course and doing the best I can. I had the avocado in the frig and needed to finish it because it was soft and ripe. I had been buying the four at a time and ripening them. But I will stick to 12 walnuts daily for my fat source to get mostly omega-3.

My strategy for twelve walnuts a day is this. I count out 12 from a container I keep in the frig and place them in a tiny salad dressing-tupperware sized container. Then I don't have to think about it. That little container is my go-to container for the day. I can eat the nuts with salad or with my oatmeal.

Oh. I just read a review of "Wheat Belly". I am embarrassed to see an MD write sloppily. He advocates avoidance of wheat. Period. He encourages almond flour as a substitute. But that substitute is extremely high in fat. That is not a good idea.

I'm keeping it simple. I avoid processed foods. I will continue to add wheat germ and cracked wheat to my morning oatmeal. I could switch over to 100% oatmeal if I want. But I like mixing it up. I frequently add flax meal, raisins to oatmeal. I normally add whey protein but saw in Esselstyn's material that casein has a link with cancer. Hmmmm. Don't know yet what to think about that.

  Member Comments About This Blog Post:

DIVEGODDESS 4/23/2012 9:04AM

    I have an avocado tree and I have about 50 avocados at home, I've been eating 2-3 a day. I have been doing this for a month now but haven't gained a pound!

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