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.
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
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.
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.
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