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DHH0306 Posts: 35
10/6/15 7:15 P

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I have been following the suggestion by KASEYCOFF and have worked on my food intake order and balance. Making sure that I have a balance of fat and protein with my high fiber carbohydrates is working well. I'm excited that I have been monitoring my food and exercise for 31 continuous days. I feel so much more in control and my walking has become regular at 4-5 days for one hour. So far so good!

DHH0306 Posts: 35
10/3/15 7:59 A

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I appreciate the comment about the order and composition of food eaten. I've definitely found that a meal high in carbohydrates (even high fiber carbs), tends to increase my blood sugar more than a balanced meal with carbs, protein, and fat. Since fats take a total of 8-9 hours to fully digest, having some fat in in a meal is a good thing for my blood sugar. Thanks for the tip.

KASEYCOFF's Photo KASEYCOFF Posts: 9,766
10/2/15 12:47 P

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Something that may be useful in addition to portion control, though it may be a little off-topic. I read an article this morning about how the ORDER in which we consume a meal may make a difference:

diabetes.about.com/od/nutrition/fl/E
at
ing-Protein-amp-Vegetables-Before-CaR>rbohydrates-May-Reduce-Blood-Sugar.h
tm
?utm_content=20151002&utm_medium
=email
&utm_source=cn_nl&utm_campai
gn=livingh
ealthy&utm_term=Living%2
0Healthy%20Daily%20Newsletter


As you can see, it reports what it calls "a flawed study," but it also goes on to say it may be worth experimenting with the order of consumption to see if it helps with your own blood sugar.

I plan to try some experiments myself. I want to see if the order I eat a meal causes - or eliminates - sugar "spikes." If it makes no difference, fair enough; at least I'll know it's not a technique that can work for me. But if it does make a difference - why, I don't mind eating one food at a time, especially if my blood glucose will remain more stable.
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1,416 Days since:  Sedentary Lifestyle
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DHH0306 Posts: 35
9/30/15 6:09 P

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Thank you for sharing your suggestions. I do believe that the wait rule (5 minutes) is important. I have found that sometimes when I'm distracted, for example by a phone call, I often don't want more food later. The "pause" before taking more food is a definite strategy I'll try. I also appreciate the comment about cutting back a little at a time (one food a day). I am now on day 23 of my food and exercise tracking and my calorie intake is improving. Most of the carbs I do eat are low on the glycemic load/index. I guess this is a process that takes time. I've been told "it's a cinch by the inch and hard by the yard." Thanks again for sharing your strategies.

MARGIEB221's Photo MARGIEB221 Posts: 1,865
9/30/15 8:26 A

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KASEYCOFF's Photo KASEYCOFF Posts: 9,766
9/30/15 4:36 A

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I like EVIE4NOW's method of gradually reducing the amount.

In terms of volume, I sometimes replace one food with another - that is, I might have only one-half of a sweet potato, but I double the amount of broccoli I eat.

And sometimes I impose The Five-Minute Rule: I measure out the real portion, however small it may be, giving myself permission to have seconds if - FIVE MINUTES AFTER I'VE FINISHED - I really, really crave it. Funny how knowing I can if I want to is usually enough to make me wait on the extra portion - and funny how often five minutes after the meal is finished, I'm okay with not having seconds.

Sometimes the magic works...
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EVIE4NOW Posts: 35,875
9/29/15 8:24 P

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Try cutting back on one food per day. The one with the most carbs will help your numbers. When you get use to that, go for 2, etc. Dish out smaller portions and do not go back for seconds. You will eventually get used to it.

 Pounds lost: 20.0 
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DHH0306 Posts: 35
9/29/15 7:20 P

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I appreciate the responses. I am aware of the correct portion sizes for various food items and the specifics of diabetic dietary planning. I guess what I'm more wanting to know from others who have dialed back their portions is how long did it take to get used to eating smaller portions? My diet contains very nutritious foods. The quality is not a problem, it is getting comfortable with less food.

SHOAPIE's Photo SHOAPIE Posts: 24,775
9/29/15 6:14 P

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 Pounds lost: 7.3 
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-SPIRITSEEKER2-'s Photo -SPIRITSEEKER2- Posts: 29,908
9/29/15 5:17 P

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In a diabetic magazine they finally said - 1500 calories and 50 carbs a day .........sparks and dietitians do not agree ........ try it ??



Fluffy in SC

EST


 current weight: 220.0 
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KASEYCOFF's Photo KASEYCOFF Posts: 9,766
9/29/15 2:29 P

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Here's a place to start:

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=177


...and if you use the SparkPeople "search," just put "portion control" and you'll see all kinds of articles, both from the coaches, experts, nutritionists - and also from our fellow Sparkers!
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p.s. This one also features links to several different pages:

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1277


Edited by: KASEYCOFF at: 9/29/2015 (14:31)

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DONNAEDA's Photo DONNAEDA Posts: 30,939
9/29/15 2:28 P

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measuring weight and amount is the key to success. As a diabetic on metformin you are entitled to meet with a diabetic nutritionist. Ask you Dr. for contact info.

Donna
Brown Deer, WI
leader of Weight Watchers Support team - leader
http://www.sparkpeople.com/myspark/groups_
individual.asp?gid=30504

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30504


 Pounds lost: 75.0 
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DHH0306 Posts: 35
9/29/15 2:23 P

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I'm a Type 2 diabetic talking metformin. I have been using the food and exercise diary. I have been tracking my food for 3 weeks and have lost 3 pounds. I have been eating 2000-2200 calories per day and have walked 4-5 days a week for 60 minutes. Now I am ready to lower my calorie intake to focus more on weight reduction. My biggest problem is portion control. Does anyone have any strategies and tips that help you with portion control?

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