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ROSEYJO1's Photo ROSEYJO1 SparkPoints: (15,108)
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7/26/16 10:24 A

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HELLO, I have been reading and catching up on the posts. It seems so overwhelming and so different from everything I have learned before. So I have to change my mindset. Last night I know I ate way too many carbs but I was gone all day and have yet had time to grocery shop and that is due in part to not knowing what to shop for. I know it takes time but I do not want to waste time either.
I have saved each site that was shared so I can go back and read and learn. Thanks for all the information. I am sure I will be asking many questions and for all your patience. It really helps to hear of your struggles and your successes too.
Hope each of you has a wonderful day filled with success
Jo

I will try and try again until I get it right!!!


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ZOEWMU's Photo ZOEWMU Posts: 286
7/26/16 9:30 A

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to up my fat, I try to eat a tablespoon of butter at meals. That or olive oil. It does help fill you up, too.

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JRWELL58's Photo JRWELL58 Posts: 1,060
7/26/16 8:39 A
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I love butter too. Just not using much right now on my 8 week Newcastle diet.

Three weeks down five to go.

James it will only stick if I stick with it right? Right now I'm at 800 calories and about 20 total carbs. That's 4 Atkins shakes plus salads. After the 8 weeks I plan to increase calories in small increments. Like you I can never pig out on carbs. Ever again. Maybe a small bite of someone else's dessert.

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-JAMES-'s Photo -JAMES- Posts: 6,869
7/26/16 4:55 A

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Ditto on the Newcastle diet.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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-JAMES-'s Photo -JAMES- Posts: 6,869
7/26/16 4:53 A

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If I have a choice between butter and margarine, well I'd go for butter.

From what I know carbohydrates impact blood sugar the most. Protein, to a point is used for lean body mass maintanence, like for your muscles and organs. Beyond about 80 grams a day it can also raise blood sugar though I haven't measured that with myself. In any case I'm in the 60 to 80 gram a day range. That's 60 grams of protein, not 60 grams of meat.

Lastly is dietary fat. I don't worry about that at all. I just eat it. Breakfast today was a little unusual, just some Brie cheese and coffee with a dash of whipping cream.

I avoid carbs like the plague. Sometimes, like once a week, I don't, but it is one small item, it isn't roast with gravy thickened with flour, and mashed potatoes, and apple pie with ice cream. Heavens no!

I rank my vegetables by what percentage of their weight is carbs. This site:
nutritiondata.self.com
Has a wealth of information, both generic (like carrots) and brand name. I spin the quantity to 100 grams and read off the grams of carbs like a percentage.

7 percent and up I really avoid. I hope that helps in shopping.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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ZOEWMU's Photo ZOEWMU Posts: 286
7/25/16 6:22 P

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Rosey, James recommended a book to me called Keto Clarity, which is on the benefits of a ketogenic (fat burning) diet. Butter is awesome! After years of being told not to eat butter because it was fattening, now I eat more of it than ever.

Jrwell, congrats on your success! I'm going to have to look into the Newcastle diet. I've never heard of it.

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-JAMES-'s Photo -JAMES- Posts: 6,869
7/25/16 5:52 P

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JRWELL58,

Wow! Good for you. I hope this is a change that sticks. I'm paying attention.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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-JAMES-'s Photo -JAMES- Posts: 6,869
7/25/16 5:38 P

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Jo (ROSEYJO1),

If it were the best thing to eat the greatest weight of food for the least calories, then you would want to eat carbohydrates.

But isn't it better to be less hungry for the longest time after eating? Or maybe to get the most nutrition per calorie eaten? It isn't about eating the most weight of food.

Here is a page with a ketogenic (low carb, but high fat) pyramid:
www.tasteaholics.com/keto-diet/low-c
ar
b-food-list-what-you-can-eat-drink-oR>n-keto/


I must say that I live this, right down to the berries in small quantities. One exception, I don't put fat quite as prominent on my list. I certainly don't shun fat, but I go for meat first, and not lean cuts of meat, any meat.

As for eggs fried in margarine or butter. Some folks will insist on butter. I'm no purist, but that is me. If you avoid the excessive carbs, that is already the biggest part of the getting healthier.

I'll throw you a mid afternoon snack idea, a cheese snack (those kids things, individually plastic wrapped ones) with a slice of deli meat wrapped around it. Both of those things have pretty much zero carbs.

If you like fries, find yourself rutabaga in the grocery store, cut it in French fry shaped pieces, put them on a cookie sheet, with foil, oil, and the layer of rutabega fries, and bake them. If you like ketchup, look for the Heinz low carb ketchup with the blue label.


www.caloriecount.com/rutabaga-fries-
re
cipe-r530575


P.S. I don't want to sound harsh, really I don't, but bread is very high carb, and for that reason it is very addictive. An addiction is not liking something, it is being hooked on something.

Edited by: -JAMES- at: 7/25/2016 (18:01)
James


All time highest weight : 217 pounds

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Final weight : 168.2 pounds (July 23, 2013)


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JRWELL58's Photo JRWELL58 Posts: 1,060
7/25/16 2:35 P
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I'm happy to report that after being on the Newcastle diet since July 6, my FBS numbers are completely normal, not even prediabetic.

My two hours post lunch BS today is: 125

A tad higher than I want. I'd like it to be 120 or less.

Jan

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ROSEYJO1's Photo ROSEYJO1 SparkPoints: (15,108)
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7/25/16 12:33 P

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James I am listening!! I had 2 eggs cooked in a little margarine (is real butter better for you) with cheese and half a cup of milk. Its what i had in house and didnt want to eat bread although it is my 1 love .
It is difficult because for years you hear to watch fat and eat less fat to lose weight and be healthy. Are there web sites that i can explain more or maybe magazines too. I am a visual person and that would help me. I appreciate your help and patience
Jo

I will try and try again until I get it right!!!


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-JAMES-'s Photo -JAMES- Posts: 6,869
7/25/16 11:42 A

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Jo, I am probably repeating myself, but insulin lowers blood sugar by storing away excess carbs into cells, and into fat cells.

It is really hard to loose weight while eating higher carbs, as your body is continually trying to rescue you from high blood sugar. So if you change what you eat, you will most likely find that body fat that was stuck there for years, is suddenly going down.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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-JAMES-'s Photo -JAMES- Posts: 6,869
7/25/16 11:39 A

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Ha! So glad you're here Jo!

My personal approach to "cutting" carbs is of course not to eat them. So easy to say.

What is high carb, what is low carb? How do do measure and count? Do you measure and count?

At times I pull out my digital scale, which I can add each item to, and weigh separately. There are steps to change, nothing to do specifically with nutrition, but change of any kind. There is the ADKAR model:
Awareness
Desire
Knowledge
Ability
Reinforcement

You are clearly between Desire and Knowledge. If I just weighed and count grams, which I can do, but it would ultimately lead me to being too being too high with too much of the day to come. So I have really made other choices than before.

Don't worry about dietary fat one little bit. It has zero impact on blood sugar. So for breakfast, eggs, however you like them, maybe some cheese mixed in, bacon or other meat. Tea or coffee with cream if you like, but no sugar. I really like my coffee unsweetened now.

So I personally look at food by what percentage of its weight is carbohydrates, and choose that way. So in comparison, the percentage of carbs:
Sugar (100%)
Oatmeal (12%)
----
Eggs (1%)
Cheese (1%)
Bacon or sliced meat (0%)

The thing about pre-diabetes, is that it might be reversable. So the battle matters. Certainly if you loose weight your ability to tolerate carbs will get better.


James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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ROSEYJO1's Photo ROSEYJO1 SparkPoints: (15,108)
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7/25/16 9:36 A

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Good Morning, I have read all thes posts trying to learn all I can. Although I am a pre diabetic, I realize it is foolish to ignore this warning. It is so hard to undo all I know about eating lol. Once I knew about losing weight but not always about the healthy way but gave up and gained 50 lbs and here I am.
I have a question about oatmeal. I usually eat it it with dried cranberries for breakfast but from what I am reading that is not a good idea. Please help
Jo

I will try and try again until I get it right!!!


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-JAMES-'s Photo -JAMES- Posts: 6,869
7/25/16 3:04 A

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ROSEYJO1,
I'm back. However I am in either Germany right now, so chances are I'm not on the same time zone. But I'm here.

I'm on track. Supper last night was sausages that were filled with cheese, a salad, and for dessert a small bowl of unsweetened yogurt with a few berries in it.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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ZOEWMU's Photo ZOEWMU Posts: 286
7/24/16 9:54 A

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I'm thinking I can turn the setting down! I'm getting more than enough blood now. It's amazing what a learning curve being healthy has.



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-JAMES-'s Photo -JAMES- Posts: 6,869
7/23/16 11:19 A

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So the pinprick was big enough, no need to make a bigger one. Great.

James


All time highest weight : 217 pounds

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ZOEWMU's Photo ZOEWMU Posts: 286
7/22/16 9:11 P

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It worked. I shook my hands, tightened my fist, and squeezed my finger. Then when I poked, I grabbed the base of my finger and squeezed upwards. It worked. I got a decent drop of blood.

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ZOEWMU's Photo ZOEWMU Posts: 286
7/22/16 8:25 P

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I've been reading about shaking your hands, running them under hot water, and squeezing them until they turn red before poking them. I haven't tried yet. I'm wondering if it's the lancet gadget that's faulty.


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-JAMES-'s Photo -JAMES- Posts: 6,869
7/22/16 6:19 P

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I load the strip in the meter first, then I poke myself on the side of a finger tip, not the finger print area itself. Then a slight squeeze with my other hand, a small drop of blood comes out, stop the little squeezing pinch to get the droplet out and with the meter loaded, grab it and test.

I don't depend on just the pin alone to get the blood out.

Edited by: -JAMES- at: 7/23/2016 (08:56)
James


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ZOEWMU's Photo ZOEWMU Posts: 286
7/22/16 7:22 A

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Now I've been having trouble getting blood out of my finger. I figured you poke it, it bleeds. It is not that simple. I was laughing at myself last night because I was googling how to get my finger to bleed.

I had my lancet thingy on the second to the last highest setting. Most folks I read were saying that they had their's on one of the lowest settings. I don't know if mine is broken or if I just don't bleed well.

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JRWELL58's Photo JRWELL58 Posts: 1,060
7/20/16 9:15 P
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That is funny Zoe

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ZOEWMU's Photo ZOEWMU Posts: 286
7/20/16 8:21 P

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I have to laugh at myself. My new test strips came in. Tried 3 times last night....got an error message all 3 times. Gave up in disgust. Same thing this morning. Gave up in disgust. Started doing some reading.

I had forgotten that the test strip goes in the meter before the blood goes on the strip. They weren't working because of operator error. Sigh. 6 test strips wasted. 6 times I poked myself unnecessarily.

At least now I know better.=)


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-JAMES-'s Photo -JAMES- Posts: 6,869
7/20/16 7:07 P

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Jan, (JRWELL58),
sort of low carb chocolate. I buy the stuff that says 90% cocoa, by Lindt, or similar companies.

I find it in regular grocery stores, in the same aisle as the regular chocolate bars, which I tip toe past.

Each square has 2 grams of carbs (not counting fibre). I only eat a square or two in a day.

James


All time highest weight : 217 pounds

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Final weight : 168.2 pounds (July 23, 2013)


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JRWELL58's Photo JRWELL58 Posts: 1,060
7/20/16 11:43 A
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James where do u find low carb chocolate. I may want some in a few weeks when I finish my Newcastle diet. For now my treat is the red bell pepper in my noon salad.

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-JAMES-'s Photo -JAMES- Posts: 6,869
7/20/16 4:00 A

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The North American adult average consumption is 330 grams of carbs a day. I would have thought that getting to 100 a day would be hard, with many restrictions. It is different. The food is generally healthier, more salads and meat.

I would have thought 50 grams a day was almost impossible. But I am now more Ketogenic than low carb. So I'm actually at about 30 grams of carbs a day. I must say, I would have thought that was almost mpossible a few years ago, leaving me nothing to eat.

My "treats" these days are low carb yogurt, where each portion has about 5 grams of carbs, and dark chocolate, like 90% cocoa, where each square has 2 grams of carbs.

My reward for these restrictions? A healthier body, and no need for pills, which frankly don't do all that much help anyways. I'm now free of diabetes pills for 5 years.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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-JAMES-'s Photo -JAMES- Posts: 6,869
7/19/16 8:28 A

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ZOEWMU,

It is interesting that since carbohydrates clearly raise blood sugar, that they should be seriously reduced for a diabetic. What is not so clear to me, is that higher protein can also raise blood sugar. It's called gluconeogenesis.

en.m.wikipedia.org/wiki/Gluconeogene
si
s


Certainly one needs protein, for muscles and other tissue. But how much? The answer seems to be about 60 grams a day, frankly right in line with the Keto folks. I've eaten a lot more protein in a day, like 120 grams (protein powder drinks) and seen no change in my blood sugar. I did get yelled at by my wife who said that it doesn't impact your blood sugar in the short term, like in an hour or two after eating, but well after that. Since gluconeogenesis happens in the liver, not the stomach, that delay can make some sense, and she is probably right. I really don't understand that process. But I have seen people in the Keto group try to follow a higher protein (like 120 grams a day) and find that their blood sugar goes up, and so have cut back, and that also supports my wife's opinion.

But all in all, carbs as low as one can reasonably go, so 30 to 50 grams a day, protein around 60 grams a day, which so far is about 400 calories, and the rest of one's calories from fat, and that works well for me.

Edited by: -JAMES- at: 7/19/2016 (13:16)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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-JAMES-'s Photo -JAMES- Posts: 6,869
7/19/16 8:10 A

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I manage my type-2 diabetes by eating as few carbs as I reasonably can. I go as low as I can and yet find nice things to eat. All vegetables have some carbs, so zero carbs is going to be unhealthy for that reason.

If I am at 50 grams a day I'm OK with that. At 30 I'm happy.

I'm in Germany on vacation right now. I found a yogurt with 5 grams of carbs on the container, so I had that, and some Brie cheese, and a cup of coffee with a dash of cream. The Brie has 0.5% of its weight as carbs, do I had virtually zero there. My coffee probably had a gram, maybe 2, so breakfast was about 7 grams.

It doesn't have the same mouth feel the same as eating toast with jam, or cereal with milk, but I'm not hungry and my energy is good.

On with my day.

Edited by: -JAMES- at: 7/19/2016 (08:12)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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ZOEWMU's Photo ZOEWMU Posts: 286
7/18/16 1:09 P

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I've been doing low carb since June 1st. I started the ketogenic plan on July 10th. The difference for me is how much fat and protein I eat. On low carb, I didn't pay attention to the other Macros. On keto, I try to keep my fat up and my protein moderate. So, I eat more butter and less meat.

I'm waiting for my new batch of glucose testing strips to come in. I've been trying to watch the effects that foods have on my blood sugar. I considered just buying some of my own, but they are expensive! I figure I'll just wait for them to show up.

I keep reminding myself that all foods affect my blood sugar, which affects my health. So, to choose to eat certain foods is to choose poor health.

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-JAMES-'s Photo -JAMES- Posts: 6,869
7/17/16 11:46 P

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Welcome MEG20041!

So you are Canadian too! emoticon

Also welcome MERGANNA1!

Type-2 diabetes is annoying, but it doesn't need not be life shortening. A lot is in your control. My recent victory is normal travel insurance rates (I'm in Germany right now). That is because it is 5 years of being medication free, and that is no small feat because I was on pills for 12 years.

Like ZOEWMU and myself, change what you eat. Yes one might wish things were different, but you have plenty of control. Here is an interesting Wikipedia page on carbs:

en.m.wikipedia.org/wiki/Carbohydrate
And on that page you find this:
-----
Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans.
-----
That key word "essential" means you must get it from food, but here it clearly says "not essential". In my opinion how low you go is up to you. But for type-2 diabetes 100 grams a day is probably not low enough. 60 probably is. To put those numbers in some perspective, the North American adult average is 330.

A good start is to cut these high carb things out:
- sugar
- rice
- potatoes
- pasta
- bread (pizza, etc)

I'm always here to chat. Even if this group is quiet, I check it virtually everyday.

Edited by: -JAMES- at: 7/18/2016 (00:02)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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7/17/16 11:43 P

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ZOEWMU,

So that is one week on Keto (essentially lower of the low carb diets, about 30 grams of carbs a day rather than 60) but didn't you started eating low carb before that?

The idea I am heading towards is that carbohydrates impact blood sugar the most and are addictive for that very reason. The longer you don't eat them in excess, the less pull that they have, so good for you. It takes some willpower too. But it gets easier week by week.

I'm no saint, I ate some chocolate bars a few months into my low carb journey, which was pretty dumb, but overall things got easier. I still think today that some desserts would taste good, but I just don't eat them. At most a little dark chocolate. Last nights "dessert" was a handful of brazilnuts.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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ZOEWMU's Photo ZOEWMU Posts: 286
7/16/16 10:51 P

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It's been a week on the ketogenic diet. So far so good. Tonight I was having cravings (my people were eating popcorn and I could smell it all through my house) but I was able to ignore them. Eventually it was just too late to eat something. Have a great week everyone!

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7/11/16 11:13 P

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ZOEWMU,

I poke myself on the side of a finger, in the area between the fingerprint area, and the nail. This is a spot with a few less nerve receptors, and an area not much disturbed by daily activity, like picking things up, or touching things, so my impression is that it heals better.

As for when. I focus on these times:
1. just before I go to sleep
2. directly upon waking, before even moving around much
3. just before a meal
4. one hour after the end of a meal
5. two hours after the end of a meal

1. and 2. give me a pretty good idea of where my blood sugar was all night.

3. and 4. give me a good idea if a particular food spiked my blood sugar

5. gives me a good idea how quick my recovery is from a meal.


Decaf, somehow I hadn't thought of that. Duh? Great idea.


Edited by: -JAMES- at: 7/11/2016 (23:54)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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ZOEWMU's Photo ZOEWMU Posts: 286
7/11/16 9:40 P

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After much hassle by my insurance company, I got my glucose meter in the mail today. It wasn't as hard to poke my finger as I thought it would be. It also doesn't take as much blood as I thought it would.

The doctor suggested that I test every few days at different times of day. What times of day have you found to be the most helpful for you to know? What should I be looking for? Since I'm taking metformin and following a low carb diet, I'm expecting that most of my readings will be normal now? Is that a fair assumption or are there other things that might affect my blood sugar.

James, I noticed that you found that caffeine affects your blood sugar. Do you think decaf would have an affect?

Thanks for all the help.

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JRWELL58's Photo JRWELL58 Posts: 1,060
7/11/16 7:47 P
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Reverse diabetes type 2 www.ncl.ac.uk/magres/research/diabet
es
/


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-JAMES-'s Photo -JAMES- Posts: 6,869
7/9/16 2:05 A

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Subject: coffee

I recently discovered that coffee was really messing up my blood sugar. I've had higher blood sugar, and my carbs were really low, so I was trying to figure out what was up, and at 30 or so grams of carbs per day I couldn't get much lower.

The thought occurred to me, that I've read of athletes drinking coffee to enhance athletic performance. I thought, hmmm, maybe a blood sugar related thing.

Sure enough for me, drinking 8 to 10 cups of dark coffee every morning. I quit that and my blood sugar got better, didn't go as high, and seems to come down quicker. So even though caffeine has no calories, it does seem to mess with metabolism.

Just a thought for other diabetics who drink coffee.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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7/8/16 12:44 A

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ZOEWMU,

Check your SparkMail.

James


All time highest weight : 217 pounds

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ZOEWMU's Photo ZOEWMU Posts: 286
7/7/16 8:11 P

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James, that would be lovely. I'm still trying to find my way, obviously, and the more knowledge I can get helps.

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7/7/16 1:33 P

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ZOEWMU,

I think Atkins wanted to lower carbs, get blood sugar under control, and then slowly raise carbs to find your personal tolerance. I'm pretty sure he just wanted to make the widest of choices of food available to someone managing diabetes.

That said, there are other folks who aim to be in ketosis (fat burning mode) rather permanently. Their carb targets are pretty much what yours are, about 20 to 30 grams a day. Shall I send you an invitation to such a team? I am co-leader on that one, and it sounds like a great fit. I just wanted to let you know that what you are doing for yourself is unusual, but not all that unusual, and it certainly can be a healthy way to eat.

I'm on that team because my type-2 diabetes leaves little wiggle room on the carbs.

Edited by: -JAMES- at: 7/7/2016 (13:51)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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-JAMES-'s Photo -JAMES- Posts: 6,869
7/7/16 1:19 P

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MOMLYN,
welcome!

I have a much longer reply to you post under the "Tell us about yourself" topic.

Edited by: -JAMES- at: 7/7/2016 (13:20)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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ZOEWMU's Photo ZOEWMU Posts: 286
7/6/16 11:07 P

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When I started, I went back to what I knew, which was Atkins induction. I am averaging about 25 net carbs a day. I'm also trying to lose weight, so it makes me nervous to increase that too much. Although Atkins himself would tell me that I need to.

And, if I really followed the Atkins plan, the next step would be to add more veggies. I am not a salad eater. I can do it once in a while, but not as an every day gig. Truthfully? I don't want more veggies. I don't even want more food. And I don't like things with lots of prep, so I eat most of my veggies raw. Slice 'em up, bag 'em and be done. Since I'm trying not to eat artificial sugar, a lot of the low carb recipes are out as well.

I don't hate veggies. I'm just more carnivore.

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7/6/16 6:32 P

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Some thoughts on nutrition (a mathematical view of a spinach and mushroom salad).

In another group there was some discussion about cramping, and eating bananas which have potassium to help with the cramping...

The usual issues associated with cramping are:
- calcium
- potassium
- magnesium
- sodium

Just a random article I found:
www.health24.com/Diet-and-nutrition/
Nu
trition-basics/Muscle-cramps-and-minR>eral-deficiency-20120721


When you tie that together with Dr. Joel Fuhrman's idea of getting the most of a nutrient for the least calorie cost it guides you. He is a vegetarian, so I ignore that part of his ideas (I'm very far from being vegetarian), but that idea of his, getting high nutrients and low calories at the same time, is a tool for mining good things.

Low carb itself boils down to that idea. It isn't that carbs are really so bad, but that carb high foods are typically low in nutrients. So loads of nutritionally empty (or almost empty) calories. Sugar is the worst looking that way, zero nutrition, all calories.

I'm rambling a bit. So, if you want potassium high foods, just google that:
www.healthaliciousness.com/articles/
fo
od-sources-of-potassium.php

Their top ten list is:
- white beans
- dark leafy greens, like spinach
- potatoes
- dried apricots
- baked acorn squash
- yogurt
- salmon
- avocados
- Mushrooms
- bananas

So now I go to the nutritiondata website, which I love and look up each of those things and calculate using their numbers, mg of potassium per calorie eaten:


- white beans (4.0)
- dark leafy greens, like spinach (24.2)
- potatoes (4.2)
- dried apricots (4.8)
- baked acorn squash (7.8)
- yogurt (4.6)
- salmon (1.9)
- avocados ( 2.9)
- Mushrooms (14.5)
- bananas (4.2)

So there you have it. Even with the "high potassium foods" there are some that pack the most potassium per calorie eaten. A spinach salad with mushrooms should be great to get some potassium. Who knew? Not me.


Edited by: -JAMES- at: 7/6/2016 (18:38)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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7/6/16 3:21 P

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ZOEWMU,

10 grams of carbs per meal is very low indeed. My breakfast was 20.

As for cottage cheese, from my favourite nutrition website:
nutritiondata.self.com/facts/dairy-a
nd
-egg-products/11/2


Dial the serving size to 100 grams, and it says 3.4 of them are carbs. So 3.4%, which makes that quite low carb in my books. If you have a digital scale (you should get one if you don't) then you can weight your cottage cheese and calculate 3.4% of that. But it is going to be low.

I love cottage cheese with a squirt of Mio flavouring mixed in, as a dessert. The Mio flavours currently in my house:
- Arctic grape
- cranberry raspberry
- Lemonade
- Mango peach
- orange

I'd buy more because there are so many flavours, but I intentionally limit myself to 5. There is a theory that when faced with about three choices you can pick the "best" one, but with many choices it gets harder. Lemon, mango, orange, peach, nectarine, not today, but then strawberry, cherry, raspberry, cranberry, blackberry, oh man, which one of those will be "best"?

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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ZOEWMU's Photo ZOEWMU Posts: 286
7/6/16 10:14 A

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still waiting for my glucose meter. Sigh. Insurance said they would mail it out after they talked to my doctor. They thought that would be quicker than me mailing in a prescription. I should have mailed it in anyways.

I'm finding that I eat about 10 g of carbs per meal, and usually eat about 30 per day. I was proud of myself because we were camping all weekend and I resisted all of the sugary stuff and stuck to the plan. I do eat cottage cheese but I'm learning not to eat that in a meal with lots of veggies because they both have carbs. It makes a nice snack.

I'm still working on getting enough fat in. I added butter to my meat and veggies yesterday. I was eating deviled eggs which adds some fat too.

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7/6/16 2:47 A

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QUILTINGBEAJ,
Your statement about looking at food as "medicine" and not just fuel is exactly right. By fuel, it can be just calories, that is fuel.

Someone on another team has some cramping issues, and also wants to loose weight. They find that eating a banana helps with cramping, and this is true because bananas have potassium.

But if you look at potassium as the medicine, and calories as the fuel, you probably want to get the most potassium and at the same time eat the fewest calories.

A regular banana has about 400 mg of potassium, at a cost of 100 calories. To get your daily potassium needs this way you would need to eat about 10 bananas a day. Honestly nobody should have to eat 1000 calories a day just to get their potassium. So the banana rates 4 mg per calorie.

Spinach on the other hand has about 24 mg per calorie. Six times as potent as bananas.

So yes, you can start looking at food as "medicine" and not just calories.

As an exercise, compare vitamin C in an orange to vitamin C in a green pepper. I think you can guess which one packs more vitamin C per calorie eaten.

Edited by: -JAMES- at: 7/6/2016 (02:47)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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7/6/16 2:35 A

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ZOEWMU,

Yes, if you are just going to measure once, two hours after a meal is a very telling time. Non-diabetics will have their blood sugar go up after a meal, and start coming well down at that time, but a diabetic will have their blood sugar go up higher than a non-diabetic, and go down much slower.

For myself it takes many hours to go down.

So if you have those issues, and you eat higher carbs, then that is indeed a very telling point to measure.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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QUILTINGBEAJ's Photo QUILTINGBEAJ Posts: 7,408
7/6/16 2:13 A

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I am thrilled that today all my blood sugar readings were under 160! The doc would like to see my high at 140.....I was under that twice today! First time since my diagnosis 1 week ago---when I got out of the hospital......

It is going slow....but at least in the right direction---starting to look at food as a medicine or just as fuel
NOT my friend, my comfort, my entertainment.......binge eating I think is a thing of the past-

I would rather have energy and my health!

So much to learn.......





Each day is precious!
Psalms 62









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ZOEWMU's Photo ZOEWMU Posts: 286
7/4/16 3:03 P

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James, the other thing the doctor said, which I'm just now remembering is that he would like my blood sugar 2 hours after meals to be below 180. Is that within the range you aim for? He told me to vary when I tested my blood sugar but that the 2 hour after meal one was the most important.



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QUILTINGBEAJ's Photo QUILTINGBEAJ Posts: 7,408
7/4/16 2:42 A

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Luck for me....It finally dawned on me that my symptoms had to be diabetes......

I am on long and short term insulin shots and also a pill form.....

I am going to the University of Washington next week for further evaluation

So far, today all blood sugars have been below 200.....but not to the 140 goal yet- It will take time and more education on my part...

Following the exchange diet given to me by hospital and keeping to set time to eat my meals and snacks....

Being prepared and organized are not my strong suit.....so this has been a challenge....but I don't have too much choice now do I ? Got to have the food and meds I need because the store is an hour away ....one way!

Each day gets better!



Each day is precious!
Psalms 62









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7/2/16 6:51 P

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QUILTINGBEAJ,

Oh I'm here very frequently.

So you didn't know you had diabetes. Type-2 I understand, your insulin is there, but cells only partly listen to it, and you hobble along. But type-1 is no insulin. How can you survive that, not knowing? You need insulin injections.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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QUILTINGBEAJ's Photo QUILTINGBEAJ Posts: 7,408
7/2/16 5:50 P

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James-

You asked about my reaction......how much time do you have? Ha

I thought I was going to dodge the bullet....diabetes is all over in my family.......
With the current stress in my life......this is the worst and maybe the best thing that could have happened to me.

I don't have time to deal with this and care for the needs of my husband who is very ill due to cancer....
I don't have the energy to care for him because of my diabetes, that I didn't know I had....and because of my excess weight.

Having Type 1.....I must take care of me.....I can't be the last thing on the priority list-this is going to force me to make right decisions.......like NOW or , my husband might be at my funeral.......

So, I am shocked, I am frustrated, I am not a organized person.....this is forcing me to be organized and have a schedule....

So new, and so many opinions.....everyone has one. I need the FACTS so that I can get my blood sugar under control......

So.......my personal belief.....nothing in my life is an accident......nothing to big for God not to handle......This will eventually be meant for my good.

Excited about reading posts and encouraging others on this team

Thank you for your commitment as a team leader.....it can be quite time consuming....I just "resigned" from leadership on a team I was "leading" on sparks-

Thanks again for making me think about how this -diabetes-fits into the larger scheme of things-

Bea



Each day is precious!
Psalms 62









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-JAMES-'s Photo -JAMES- Posts: 6,869
7/1/16 11:48 A

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QUILTINGBEAUJ,

I see your profile page says " Sting Obesity!".

Something has to change. Right? It is actually pretty simple, at least in concept. The implementation requires a little willpower at first, but after that it isn't constant struggle and willpower. After a week it is much easier.

Carbohydrates raise blood sugar, high blood sugar is bad for you so your body reacts with insulin. Insulin gets rid if excess blood sugar by helping get the excess blood sugar out of the way, but into cells, including of course fat cells. Eventually, once your fat cells get full enough it gets harder to store away blood sugar.

There are a few things to do:
1) take medication to lower blood sugar, but this helps store carbs into yet more body fat
2) seriously reduce carbohydrate consumption
3) exercise

The first point is an option, oral diabetes medication makes your own insulin yet more effective, and insulin injections are just that, more insulin, but if you also want to loose body fat, this is not a great option.

The second point works very well, but means a big change in what you eat (probably).

The third point help a little, really very little, as far as weight loss goes, but does help cells get higher insulin sensitivity. In other words better blood sugar control.

My personal focus is number 2, and to a lesser degree number 3.

I'm here to chat everyday. I see you are a bit of a night owl given where you live and the time of your post.

Edited by: -JAMES- at: 7/1/2016 (12:03)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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7/1/16 1:58 A

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ZOEWMU,

that was an interesting last post of yours.

I'm betting your doctor doesn't want to diagnose type-2 diabetes unless absolutely necessary. That diagnosis increases premiums on health insurance, and life insurance. He is being great with delaying a formal diagnosis until as long as possible.

This summer I am traveling to Europe, and after 5 years of taking no diabetes medication, I finally pay the rate everyone else pays for travel insurance. I used to pay triple for the same coverage.

The A1c is sort of a fading average of your blood sugar in the last roughly 3 months. So yes, you recent better month will lower A1c. It was probably higher before that. If you stay on you current low carb path, with lower blood sugar, then it will continue to drop for the next 2 months. Doctors only order this test every three months, and not more often, because they know it is a long term average.

If you know what foods keep your blood sugar under control, and are watching things that way, then I agree with your doctor on only measuring your blood sugar once every few days.

Edited by: -JAMES- at: 7/1/2016 (02:04)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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ZOEWMU's Photo ZOEWMU Posts: 286
6/30/16 8:28 P

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Went to the endocrinologist today. It was interesting. They asked me what my A1C was. I told them that my family doctor never checked it. The doctor told me he never diagnoses Type 2 Diabetes unless blood sugar is over 200 and A1C is high. They checked in the office. My A1C is 5.9, which is prediabetic, according to the internet. But, I wonder, since I've been lowcarbing for a month now, and taking metformin for a month and a half, if it would have been higher if they'd checked it in May before I started the meds.

He did write me a script for a glucose meter but told me I really only needed to test once every few days. He also told me to keep doing what I was doing.

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6/27/16 8:49 P

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TRUCKERSWIFEY,

Welcome. I see you have already lost some body fat, and recognise that loosing fat is a slow process. Really, 2 pounds a week is fantastic, even 1 is pretty good.

What have you changed in your life?

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/27/16 10:59 A

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ZOEWMU,

Getting carbs from vegetables and nuts sounds great, just no cashews, right?

I think what you are experiencing is that staying away from refined higher carb things, like breakfast cereals, bread, cake, while tasty, is allowing your blood sugar to even out, and so your hunger too.

How long since you changed your eating habits? I found that I had far less hunger after about 10 days, and once I switched to fat, really my body fat, as a key source of energy, rather than just add to it, my taste preferences really changed. Those vegetables tasted a whole lot better. Broccoli with butter and garlic, mmmmmm.

Yes, I didn't know it, but a fatty liver can be a reason to have elevated liver enzymes:
www.medicinenet.com/liver_blood_test
s/
page7.htm


You are on a good path. Keep getting healthier.

- James

Edited by: -JAMES- at: 6/27/2016 (20:45)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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ZOEWMU's Photo ZOEWMU Posts: 286
6/27/16 2:10 A

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I appreciate your response.

My liver enzymes have been high for a couple of years. The doctor assumed it was weight related, confirmed the fatty liver disease and left it at that. If I have an underlying problem, they haven't looked for it. I wasn't losing weight at the time. If anything, it just made it harder for me to lose weight.

The "eat eat eat" mode was actually one of the symptoms that I had diabetes, I just didn't know it. It's not something doctors tell you about; they just treat you like you're having a moral failing. I wasn't losing weight unexpectedly, I wasn't excessively thirsty, and I wasn't urinating more frequently, all the classic signs of diabetes. My symptoms were just that I was just excessively tired, hungry all the time even when I knew I was full, and was getting frequent yeast infections. Once I started the metformin, even before I started the low carb, my appetite dropped back down to normal. In fact, I've feel better now than I've felt in the past 6-9 months. I think I was having blood sugar problems for that long before anyone caught it.

I've stopped using splenda. In fact, I use no sugar at all....artificial or otherwise. And I avoid, as much as I can, any product that has artificial sugar in it. This really limits what I eat (no yummy low carb desserts), but I don't like stevia and I don't want to use anything else. I get most of my carbs from vegetables and some from nuts. I have started tracking again, just to get an idea of what's going on.

For now, this seems to be working. I'm not eating as much. I feel okay. I'm losing weight. I even took a walk today, which, several months ago, was something I was too tired to do. I'm trying to take a long term view point with this and slowly develop habits that will be sustainable in the long term.

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6/27/16 12:44 A

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ZOEWMU,

your last post has a lot of information. I had some thoughts and questions as I read it, so here it comes ...

I too had some high liver enzymes at one point. I have ulcerative colitis, and at that point during a severe attack, all sort of things were inflamed. I had really bad headaches, plus inflamed pancreas, liver, and my large intestine was a real mess. I did have a liver biopsy at that time. No big deal really. I won't go into details, but it wasn't so bad. At that time in my life I was loosing weight as fast as one possibly could, even though I was eating plenty of food.

Do you have some sort of general inflammatory illness, and liver inflammation would be part of that?

In principle the glycemic index is an idea with some merit. Slowly digested carbs, perhaps because they are well enmeshed with indigestible fibre, should avoid spikes in blood sugar, as they load is spread out over a longer time. However for myself, I'm running at the edge of what my body can handle, and it is the total carb load that I watch in a day, I don't care if they are fast or slow carbs. If I eat too many carbs my blood sugar too high and for too long, like for 12 hours, not the typical 4 shown on those charts.

Powdered Splenda is bulked up to "measure" like sugar. But it is bulked with maltodextrin. Read the label on your Splenda box. Maltodextrin is a carb, and though it has fewer calories per gram than sugar it is just as bad for my blood sugar as regular sugar. I've done lab rat experiments on myself. Take my blood sugar, drink a warm glass of water with a few tablespoons of powdered Splenda dissolved in, and then taken my blood sugar every 15 minutes after drinking that. What do you know. Blood sugar goes up, as if I had just done that with regular sugar.

The serving size on Splenda is also ridiculously low, like 1 gram in a packet. This is chosen because the legislation legally allow a company to not list anything in a serving that is less than a gram, in theory to avoid label clutter. Splenda has Sucralose and maltodextrin, each of which have to be less than a gram in a one gram package ... ta-da, after legally omitting the nutrition information of both Sucralose and maltodextrin, you get zero calories.

As to being on "eat eat eat" mode due to eating carbs. You should be feeling a more even hunger when you eat mainly protein and fat, and some carbs that come in small quantity in good things like broccoli.

Your blood pressure is down, and this is after stopping blood pressure medication? Good stuff. I have no idea why.

I just want you to know that I understand your medical issues to some degree, and have sympathy. As I said, I too had high liver enzymes at one point years ago.

- James


Edited by: -JAMES- at: 6/27/2016 (00:46)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/26/16 9:41 P

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Just checking back in. I'm meeting with the endocrinologist this week. I'm hoping he will actually do some digging for me. I met with the liver doctor last week. He's rechecking my liver enzymes next month. He says if they don't start dropping again, he'll do a liver biopsy. I'm assuming, since I'm eating low carb and losing weight, that they will start dropping again. I think they started going up again when my blood sugars started running high. That's my theory anyways.

I'm still eating low carb. I've been reading about glycemic load and it's interesting, but I don't understand it well enough to put it into practice. Low carb is something I can do without putting too much thought into it. I'm also trying to limit artificial sugars. I don't like stevia and I think splenda doesn't like my liver. I've gotten myself to drink coffee with just cream. This is huge progress for me.

I'm still taking the metformin. I'm kind of scared not to. When I was having the symptoms of diabetes (but hadn't been diagnosed) I tried to start low carbing because I knew I needed to lose weight. I couldn't do it. My head was in such an "eat eat eat" mode due to the high blood sugars that I couldn't stay on any eating plan. I worry that getting off the metformin will send my blood sugars back to that and I'll start eating everything in sight again. Logically I know that, once I start testing my blood sugar, I can know whether or not it's out of whack and know if managing my blood sugar by diet is working. Emotionally, I don't want to go back there again. I also know, logically, that I could stop taking it and restart again if I needed to. Emotionally, I'm not ready to try. I'm hoping the doctor can help.

The good news is my blood pressure is down. Even with the medication, before low carb, it was running borderline high....140/95ish. When I was at the doctor last week, the first arm she took it in it was 90/60. She then took it in the right and it was 120/80. Maybe by the end I can get off both those medications and avoid a liver biopsy.

It's amazing what 3 weeks can do.

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6/26/16 12:52 P

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T2DIABETIC,
I really have mixed feelings about welcoming anyone to this team. Being a T2 diabetic is not something you want. But welcome anyways.

I don't have any specific recipies, but I have my shopping, and eating guidelines. If a recipe meets the grade, then put it on your "OK to eat list", otherwise it is history.

My personal goal is to limit my carbohydrate intake to around 30 grams a day. All carbs (except fibre) impact blood sugar. So sugar, with 100% of its weight as carbs, is out. But there are things that are not sweet, that are also high carb, like wheat, which has 80% of its weight as carbs. So nearly the same as sugar. A close second place.

For now, breakfast can be eggs (any style), bacon, or other meats, like sausages, coffee with cream (no sugar).

Any meat has zero carbs, so any meat is fine, just no sweet sauces, or breaded coatings, just dry seasonings: salt, pepper, steak spice, garlic powder ...

I'm here for you anytime. Everyday really.

Butter is zero carb, cheese is pretty much zero. My breakfast this morning was a couple of eggs in a cheese omelette, and coffe with a dash of whipping cream. I often have waffles. Now there is a recipe I can point you to if you are willing to buy some vanilla protein powder.

So read your labels when shopping, or on what is in the house, and if carbs are too high, just don't eat it.

So a quick list to get you started. What to eat and not eat based on the percentage of weight that is carbohydrates:

DO NOT EAT THINGS ON THIS LIST:
Sugar (100%)
Wheat (80%)
Rice (28%)
Potatoes (20%)

DO EAT THINGS ON THIS LIST:

Broccoli (4%)
Califlower (2%)
Romaine lettuce (1%)
Cheese (1%)
Bacon (0.2%)
Ham (0%)
Chicken (0%)
Steak (0%)

I'm here for you.

Edited by: -JAMES- at: 6/26/2016 (12:58)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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MRSLATHAM1,

The first paragraph in your last post is exactly right. Your body will turn some protein into glucose for that small part of your brain. Of course you can eat that protein, it doesn't have to be your own muscles being "eaten", and you having less and less muscle mass.

Indeed if you eat more protein than you need for maintenance of your lean mass (muscles and organs) then the excess must be processed, and it can be turned into yet more glucose. I've seen people on a "Keto" team I'm on get higher blood sugar when eating quite a bit of protein, and needing to cut down to 80 or so grams a day, not 130.

Hard to say why your body went into a different mode after that glucose tolerance test.

....

As for enjoying foods. I eat far differently than before. I enjoy it more than before. Yes I don't eat potato chips, or rice, or pasta, and a bunch of stuff. But I enjoy what I do eat. As I write this I'm eating ice-cream with strawberries. Now the ice-cream is home made, from cream cheese and heaving whipping cream and cherry Mio flavouring. On my carb weight percentage scale:

Cream cheese (6%)
Heavy whipping cream (3%)
Strawberries (5%)

I make whipped cream, mix in cream cheese and Mio, freeze it, ... ta da, something close to ice-cream. I'm still working on the recipe. But my best ice-cream to date.

The thing about high carb foods is that they are truly addictive. That addiction manifests itself by you thinking that they taste good. The theory that I subscribe to is that they are there to fatten you up to survive winter.

If you seriously cut carbs for a few months, you will be surprised how good other things taste, and should you try one of your old high carb foods, you will also be surprised at how "dead" it tastes. So what I'm telling you in all this is that a change in diet to get better blood sugar (and so better health, and maybe some body fat loss) is that it isn't just a loss of tasty foods, it is a gain of new tasty things, that didn't used to taste so good. Tastes change, trust me.

p.s. If you are watching my weight it is dropping. 172.6 pounds this morning, but about 6 weeks ago it was about 10 pounds higher. I am just plain eating less, but in fat burning mode (Ketosis) it is with a lot less hunger.


Edited by: -JAMES- at: 6/26/2016 (02:04)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/25/16 10:38 P

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What I'm getting from your puzzle is that even though you may eliminate carbs from your diet, you still need some carbs for proper brain function. Also with that elimination process, your body will find other foods to turn into glucose, i.e. proteins.

I find a raise in level after I've moved around as opposed to checking my level immediately after waking up.

Actually, I've always felt like after I took the A1C test, my body started doing weird things. I didn't even know I was diabetic until I had my annual physical and he ordered the test. No foods bothered until after I drank that nasty glucose liquid. Now that I'm on Metformin, well, you know the side effects, but it makes eating a horrible task instead of the enjoyment it once was.. emoticon

About the weather, I usually drink waaay more than the recommended 8 glasses a day on a regular day. I have a container that holds 58 ounces and I usually drink 2-3 of those a day. On a 90+ degree day I usually double that so I was surprised on one of those days my level was through the roof!

Edited by: MRSLATHAM1 at: 6/25/2016 (22:46)
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MRSLATHAM1,

let me tell you what I am puzzling over these days. The liver and muscles both store glucose in something called glycogen. At the start of a low carb diet you deplete your glucose storage and associated water, and quickly loose out 5 pounds, hurray! Then things seriously slow down as after that you are loosing body fat, maybe 2 pounds a week if you are on track and don't snack on higher carb things, or just plain too many calories.

So my puzzle is this, and you'll see why I'm a scientist (OK a Physicist specifically) at heart. Your brain needs about 400 calories day. It can run on glucose (from carbs) and so need about 100 grams of carbs a day.
chemistry.about.com/od/chemistryfaqs
/f
/caloriethinkfaq.htm


The majority of it can also run on ketones (from fat) but one small part of it needs about 30 grams of glucose a day. Even if you eat no carbs at all, your body will turn protein into glucose (process called gluconeogenesis) just to satisfy the needs of that part of the brain. I think this generation of glucose is done in the liver. Hmm, is that only from protein you eat, or can your muscles be cannibalized to produce glucose for the brain, hmmm.

So my puzzle is this, if you eat super low carbs, can your liver still produce enough glucose from protein that you get high blood sugar? Probably, probably if you eat too much protein.

Indeed your question was about the liver releasing glucose on a hot day, and thus raising your blood sugar. Yup, yup. For myself, I want my liver depleted from as much glucose as I can to avoid these things.

Interesting questions you've got.


Edited by: -JAMES- at: 6/25/2016 (18:43)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/25/16 6:13 P

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MRSLATHAM1,

You are very observant of you blood sugar behaviour. Wow!

Yes, I too find that I have one number when I wake up, and just moving around changes it. Once I took my blood sugar, went for a 30 minute walk, expecting to lower my blood sugar, but after my walk it was actually higher.

So what did you find after your morning movement, higher or lower than when you woke up?

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/25/16 6:09 P

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First, on the hot weather.

Yes, in hot weather you can dehydrate. In really hot dry weather, like dessert conditions in the summer, the beads of sweat don't even form because they evaporate so quickly. You don't even know it, but you are loosing a lot of water in those conditions and drinking plenty of water is critical.

I was in Egypt once, it was 40 C (104 F), and I didn't break a sweat because it was evaporating so quickly in the dry air.

That said, if you get dehydrated it looks like this page:
www.livestrong.com/article/239458-ho
w-
does-dehydration-affect-blood-glucosR>e-levels/

says:
-----
When you're dehydrated, your body produces a hormone called vasopressin, according to "The New York Times." Vasopressin causes your kidneys to retain water and also prompts your liver to produce blood sugar, which may lead to elevated blood-glucose levels.
-----

So yes, hot weather can lead to dehydration, and dehydration can lead to higher blood sugar levels.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/25/16 11:55 A

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The reason I asked is because in Michigan the weather changes so quickly to the point that we'll have nice summer days around 79/80 degrees with no humidity and a really nice breeze and the next day it will be in the 90s with humidity that's the same temperature.

My next question is, does too much movement and/or time before checking your levels in the morning have an affect on your numbers? I notice that sometimes my numbers are different based on if I have little movement (when I first wake up) or a lot (right before I walk out the door). I'm just inquisitive because I'm still trying to learn my way and how to deal with this.

"The greatest thing you'll ever learn is to love and be loved in return."


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I'll think about that. Gotta go for now.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/25/16 12:36 A

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Wow, I'm sorry to hear that but I'm glad you caught it in time. By me being a full time worker, full time wife, and student who takes two classes a semester, B-12 is one of the supplements I take daily because if I didn't I couldn't function from 5:30 a.m. to 11:00 p.m. on a consistent basis.

Since you stated you're a PhD I have a question: In terms of the weather, does extreme heat aid in any way in causing an increase of a person's blood levels?

"The greatest thing you'll ever learn is to love and be loved in return."


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MRSLATHAM1,

I know from experience, actually a bad experience, that I can't keep,my blood sugar under control at 90 grams a day, not without metformin.

I'm really p*ssed that 12 years of metformin caused some irreversible effects on me. I have cognitive impairment. Poor short term memory because metformin interferes with vitamin B absorbtion, and B12 is important for memory. I am on long term disability due to that, so I have a personal reason to really dislike diabetes medication. I have a Ph.D. In theoretical physics, and I can't remember an appointment unless I write it down, and then I have to remember to check my daily calendar to see if I've written anything in there.

That is why I now eat low carb with a vengeance, and no longer take diabetes meds, and my brain is not getting worse. I just wanted to let you know why I am so strongly low carb.



Edited by: -JAMES- at: 6/25/2016 (00:28)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/25/16 12:12 A

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Thanks. I'll be tossing that Post Raisin Bran out post-haste!

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MRSLATHAM1,
I have a pin, so sorry to burst your bubble. Post raisin bran is not your friend.

I avoid carbs like the plague, but not fat or protein. I don't eat low fat in addition to low carb, as that would leave only protein (well alcohol too).

I've been controlling my blood sugar by eating low carb for 5 years. I do eat plenty of fat. While every calorie is the same as far as energy goes, the side effects on the body are very different.

Dietary fat for example has zero impact on blood sugar, so for a diabetic, dietary fat is no villian at all. I put heavy whipping cream in my coffee, not milk, or skim milk, I want that fat.

I currently eat about 30 grams of carbs a day. They get spent on vegetables and low carb fruits like blackberries. Let me look at the carbs in that raisin bran breakfast:
nutritiondata.self.com/facts/breakfa
st
-cereals/7280/2


That serving of cereal has 45 grams of carbs, 7 of which are indigestible fibre, do 45-7 leaves 38 grams of net or digestible carbs.

Skim milk:
nutritiondata.self.com/facts/dairy-a
nd
-egg-products/76/2


Half a cup of that, 7 grams of carbs. So far that totals 45, which is a day and a half for me.

If you had put sugar on that, a tablespoon has about 12 grams, and that is the reduction.

Breakfast items for me:
Each egg: 1 gram of carbs
Cheese (like in an omelette): 5 grams in a whole pound of cheese, but who can eat that much?
Coffee: 0 grams
2 tablespoons of cream in my coffee: 2 grams of carbs
10 slices of bacon: 1 gram of carbs

So if I have a three egg omelette, with some cheese, and 5 slices of bacon and coffe with cream it looks like about 6 grams of carbs, with a huge number, 24 left for the rest of my day.



Edited by: -JAMES- at: 6/25/2016 (00:16)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/24/16 7:07 P

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Ok, I was just perusing some of the post and you made my heart sink! You're telling me that Post Raisin Bran with no sugar and a half cup of fat free skim milk is no longer my friend?? emoticon Say it isn't so! emoticon

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CANDUSU,

Awww, your post really brightens my day. Thanks.

Yes, it becomes easier because as you go and learn, you know what not to eat, and what to eat. Shopping and picking things in a restaraunt becomes more routine, you just know what to pick. Chicken and salad at Swiss chalet, ... just plain excellent.

As you feel (but haven't weighed yourself), eating lower carb means less insulin, less fat storage. Your body isn't trying to save you from high blood sugar by packing it away.

Yes things that you do eat taste better as you avoid carbs, so what you do eat is more of a delight. Your sense of smell and taste get better. If I have a taste of milk these days it actually tastes a little sweet to me, and it never did before. Food is more aromatic, I really can smell it. I have re-learned why small children smell their food, ... because they can, they aren't carb overloaded yet. My whole sense of what I liked eating changed. I just plain accepted that I now liked raw zucchini in ranch dressing. I was a traitor to my former preferences, but so be it, it just meant something more that I enjoyed, not all cutting the list to fewer things to enjoy eating.

The change in body chemistry, from being most efficient at getting energy out of carbs, to energy out of fat and protein, does not happen overnight. No, about a week or so. After that high carb things get slowly less appealing. Where I am now, mashed potatoes make me think of wallpaper paste. I just can't eat them. Sad huh?

Lastly, if someone else can notice your weight loss, it is actually quite a bit. In my experience it is not 10 pounds down that some else can actually "see" on you, but more than that, maybe 15 to 20. How long since you started changing your eating pattern?

Happy for you,

James

Edited by: -JAMES- at: 6/19/2016 (20:25)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/19/16 1:34 P

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Thank you! Still in the process of emptying so many things out of cupboards and pantry, this advice and guideline really helps. We've now got largest cupboard full of Mom stuff - boy does that help! Spices, dried beans and legumes, oils and vinegars. I love that the freezer is still my domain - meats, veggies and some fruits for my occasional Yonana treats.
This is becoming easier (and tastier - because i put more thought and time into every meal). I really didn't anticipate the weight loss, and I avoid scales and mirrors, but my daughter has noticed at Swiss chalet - 1/4 chicken and garden salad. Kids chose a booth and she almost shouted ---- "Hey Mom, Look! You fit!!"

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6/19/16 9:41 A

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GREATCAB,

As I've found along my type-2 diabetes journey, all carbs raise blood sugar, not just sugar. Even rice, which doesn't taste sweet to me.

So although I have no type-2 recipies, I can suggest "normal" foods to eat, or not eat, and modifications to make. I have a personal 6% rule. If something has more than 6% (or more) of its weight as carbohydrates, I don't eat it, or maybe just a taste, but not a serving of it.

So with that 6% in mind here is what not to eat:
Sugar (100%)
Rice (28%)
Potatoes (15%)
Pasta (25%)
Cashews (27%)
Wheat (80%)
Bread (50%)

Now if you want fake mashed potatoes boil and then mash some cauliflower, then mix in some whipping cream and spices (salt, pepper,... )

Here are some just fine vegetables to eat:
Cauliflower (3%)
Broccoli (4.4%)
Romaine lettuce (1.2%)
Green beans (3.6%)

But like potatoes, here are some things to avoid:
Peas (9%)
Carrots (7%)

So there is an example. You might have a taste of carrots on your plate, just a few, just enough to say you know what they taste like. But honestly, if you are trying to get better blood sugar, at least for a while avoid the middle ground of stuff.

Then there is meat. I don't know of any meat that isn't just fine:
Chicken (0%)
Beef (0%)
Lobster (0%)
Salmon, or any other fish (0%)
Bacon (1%)
...

But watch the sauces. No sweet sauces or gravy thickened with flour (wheat).

I like dessert. For starters I suggest Greek yogurt flavoured with a little Mio, which has many choices, lemon is good, and a few of the fruits below, just a small handful.
Mio (0%)
Greek yogurt (4%)
Raspberries (5%)
Blackberries (5%)
Strawberries (6%)

So there you have it. A good way to guide you on what to eat, or not. And not just a "eat this" and 'don't eat this" list, but also why this and not that, and you are able to check things out for yourself, and read labels when shopping, and make good choices.

I'm sure you are going to be shocked when you open your cupboard and read labels or do research. Oh, that is what it is. No more cornflakes with banana and milk for breakfast:
Corn flakes (80%)
Banana (20%)
Milk (5%)

If you thought that by not putting a little sugar on something like that, that you would be doing much, you would be mistaken, a tablespoon of sugar on top of that is just a drop in the bucket.

I eat eggs for breakfast. Check the nutrition of those, and maybe some cheese in that. I also make a great waffle, but using protein powder for the base.

Now go check out things in your kitchen, read the labels, calculate the percentage of weight that is carbs, and you'll go "well now wonder my blood sugar is high, ... should I just throw this out?". I'll help you more if you post again. I'm here for you.

James

Edited by: -JAMES- at: 6/19/2016 (14:04)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/10/16 9:42 A

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ZOEWMU,
I just wanted to let you know that you are completely normal.

When you transition into low carb, that is seriously reduce your carb intake, then your body turns to its glycogen reserves, basically carbs stored in the liver and muscles. Those are packaged with a lot of water. So about 5 pounds of your weight loss is that.

But in 9 days, the other 4 pounds is probably body fat. So if you stay on that path of low carbs I'll predict 2 pounds of weight loss per week for a while to come. Don't be dissapointed that it isn't 4 or 5 per week.

The fact that you feel so much better and alert has to tell you this is healthier for you.

Good going!

James



Edited by: -JAMES- at: 6/10/2016 (10:32)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/10/16 6:26 A

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wow...just wow. I've stayed on the metformin. I'm meeting with an endocrinologist at the end of the month and figured I wouldn't change anything until I learned what he had to say. I started low carbing about 10 days ago. I've lost 9 pounds in that time. I feel so much better. I'm not sleeping all the time. I'm encouraged that I'm moving in the right direction.

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Welcome WESTPHILLYLADY. By joining this group it would seem that you were recently diagnosed as diabetic, and most likely type 2, which means you produce insulin, but ...

So, from you pr profile I see you want to loose weight, and you've been yo-yo-ing on that effort. The good news is that cutting carbs will help on both fronts. It also seriously reduces hunger too. I'm here to help you. Just speak up. I check this group every day.

After my 1 gram of carb breakfast I had way more than that at lunch. Probably 30 grams. Right now I'm sort of debaiting if I'm actually hungry for supper. Yah, it is 7:10 pm where I am, and I am slightly hungry.

Edited by: -JAMES- at: 6/9/2016 (21:20)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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Eating protein powder waffles cold, well room temperature today. I actually like eating the waffles after they have cooled down and the butter does NOT melt in.

So zero carbs in the butter, and around 0.2, yes, a fifth of a gram of carbs in the two waffles.


My coffee has two tablespoons of whipping cream in it, which has 0.8 grams of carbs. It's like the stars have aligned, because that adds up to 1 gram of carbs in breakfast. Loads of fat and protein though. Which is good.


Edited by: -JAMES- at: 6/9/2016 (21:18)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/2/16 2:29 A

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MIDORI_SPARK,

Do you want a short essay on nutrition, essential fats and all that? Or links to Wikipedia pages that support the numbers of grams of carbs, fat and protein, or suggestions of books?

Or maybe more cooking ideas. They can be pretty simple, like bacon and eggs for breakfast (no toast).

Edited by: -JAMES- at: 6/2/2016 (02:31)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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CANDUSU,

Yes, when I test I don't prick directly on the pad of the finger tip, the part I am always touching things with. I test on the sides of the finger tip, closer to the edge of the nail. Each finger has two sides like that, rather than one pad, so the pricks are yet more distributed.

A few less nerves there, and it is more out of the way, and not disturbed when I grab things. Nobody taught me this, somehow I just foigured it out myself.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 176.0 
 
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6/2/16 12:01 A

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Learning to deal with side effects of meds by keeping meals at regular times and increasing water - it seems to be helping. While complaining about my sore fingertips to a friend I discovered she's been diabetic since she was 10 years old (how we missed this detail in conversations with this euchre buddy I just don't know). She showed me how to use the side of my finger below Fingernail and what a difference it makes. This learning curve is looking better day by day - it IS do-able.

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