Dammit...Diabetes...

[Adsos Letter]

so I get my lab results back today and my fasting bloodsugar was 260...and my "bad" cholesterol was 170...

Nobody to blame but myself and I know there are many, many things worse than this, but...just Damn! Major lifestyle change comin' my way... :(

[Adsos Letter]

1. anyone have any personal experience with a good, appealing diabetic diet?

[LeftyMom]

2. A few people I know have gone from pretty bad diabetes to normal blood tests.

I know one of them really recommends this book: http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594865280/ref=sr_1_1?ie=UTF8&s=books&qid=1204879032&sr=8-1

There is some research to show this sort of approach is effective: http://www.pcrm.org/health/clinres/diabetes.html

[Adsos Letter]

11. Thanks LeftyMom...

I'm hoping to be able to handle this naturally, just not looking forward to the lifestyle change. I know I have to lose weight, for one thing; I'm 6'3" and 250...now, if all that composed a lean, well-muscled example of physical excellence :D ...but, alas... :(

[Roon]

38. When I was in ICU

for alcohol overdose, they tested me and said I was diabetic. I changed my eating habits, started exercising, and quit drinking. Now my tests are normal.

[Adsos Letter]

57. Roon!!! I'm sorry, I missed your post...

Thanks for the encouragement. Good for you on all the things you did...especially the drinking. I say this only because it has a special place in my heart; my mother drank herself to death at 50. She was a wonderful woman and loved by many, but the alcohol just consumed her life.

I am very happy that you were able to make the life changes you did...it gives me hope for myself. :hug:

[Roon]

59. Thanks adsoletter! eom

[grace0418]

29. ABSOLUTELY! Do NOT despair. You can do this. I swear.

My husband was diagnosed almost two years ago. We immediately set out to fight it together. I'm not diabetic, but I am overweight, so all the things he was doing benefit me as well.

Firstly, you absolutely must get regular exercise. Nothing else you can do works as well as regular exercise. It was really hard for us, we were not active people. We sit at computers all day at work and never worked out or anything like that. But we joined a gym and we go faithfully 5-6 days a week. Make the time to do it, no matter what. I cannot stress that enough, it completely changes everything.

The diet is not so hard. You have to be willing to research, and it's better if you're willing to cook. But a good diabetic diet is really just a good diet for anyone. First of all, cut out empty carbs: white bread, white rice, flour tortillas, french fries, chips, sugar, maple syrup, honey. Replace them instead with 100% whole grain bread (READ LABELS here, just because something says it's whole grain doesn't mean it's *100%* whole grain), brown basmati rice, whole wheat pita, sweet potatoes, oats, beans (pinto are especially good for diabetics), barley, and other whole grains.

Next, eat lots of simply cooked veggies and whole fruits (no juice). One of our favorite things is to buy a whole bunch of veggies, cut them into bite-size pieces, toss them with olive oil, salt, pepper, and fresh herbs then throw them on a baking sheet in a 400 degree oven. We do sweet potatoes, asparagus, mushrooms, brussel spouts, onions, garlic, eggplant, tomatoes, zucchini, carrots, and more. It works with almost any veggie you like and have on hand and it's DELICIOUS. We also make an easy, delicious soup with lots of kale, chicken stock, garlic, turkey meatballs and white beans.

Eat lots of small meals. The secret to managing diabetes is to avoid highs and lows. Eating lots of small meals maintains an even keel. ALWAYS have a healthy snacks on you at all times. My husband keeps a few different things at work that he can eat, and we both always carry packs of Cliff Shot Blocks. They are little energy blocks (like jello mixed with gummy bears) that are made with brown rice syrup. The provide just enough of a carb boost if you can't eat but you feel your blood sugar dropping.

Speaking of brown rice syrup, if you like sweets, this is going to be your biggest challenge. I would highly recommend you avoid a lot of the "sugar-free" foods made with artifical sweeteners. Aside from the unknowns about long-term affects of artificial sweeteners, I think they tend to dull your palette with too much "sweetness". There are also studies that show that people who consume diet beverages and other artifically sweetened foods end up craving more sweets, definitely a problem if you're diabetic. We've tried stevia (meh, so-so), brown-rice syrup (okay for some things, but has a strong taste), and other natural sweeteners. By far our favorite is light agave nectar. It's a very pure sweetness and has a low glycemic index so it's good for diabetics. I've used it in a lot of recipes with excellent results (vegan chocolate mousse is a favorite of ours). We put it in our tea and coffee, as well as on our yogurt and oatmeal.

If you drink, red wine is your best bet. But overall, you should try to cut back.

I should stop bombarding you, but if you need any advice or recipes, let me know. We've been doing great on this new lifestyle. We've both lost 75 lbs, we feel great, and my husband's blood sugar readings are that of a non-diabetic. His doctor is THRILLED.

Good luck! :hug:

[Adsos Letter]

32. Thanks Grace0418!

This whole thread has, once again, reminded me of the willingness of many on this board to go out of their way for total strangers.

All of your advice is VERY encouraging, as sweets were one of my fundamental food-groups :).

I have PM'ed you. :hug:

[grace0418]

37. You are most welcome.

I love sweets too, and have been making a concerted effort to find sweets we can both enjoy. It's not impossible, just takes a little extra work.

If nothing else, strawberries dipped in melted dark chocolate are fairly low in carbs and delicious! My husband learned to love the darkest chocolate available (Endangered Species makes a wonderful 88% bar), and now even 55% or 60% dark chocolate tastes really sweet to him. So you can retrain your palette.

[grace0418]

30. Double post

don't know why that happened.

[yellowdogintexas]

40. join Weight Watchers. It works. No special foods. Lots of support. and Walk.

my husband was diagnosed diabetic and lost 40 pounds, through sensible eating and walking. He is still not on insulin, 9 years later. Now he needs to lose some more weight, but I am on WW and I cook that way now, so he eats that way too when I am the cook.

I lost nearly 60 pounds and knocked the stuffings out of my cholesterols and trigycerides, I never had the diabetes issue, but was certainly headed for it.

DU has a great weight loss and health forum BTW

[Adsos Letter]

58. Thanks yellowdogintexas! Sorry I missed your post the first time through...

Thankyou for the heads-up on both WeightWatchers and on the DU forums.

Exercise is being added to the schedule; my wife walks nightly and it will delight her (so she says) if I join her. I admit to looking forward to it.

Thanks again for the info and encouragement! :hi:

[yellowdogintexas]

62. go for it. I just now saw your reply today, myself. This is a do able thing seriously

I did not think I could ever get my weight off. But I did. And I still eat Mexican food, Italian food, Indian food, have cream in my coffee ...just balance everything differently than I did before.

I added apples and oatmeal to my daily diet. And I take a baggie of carrots with me to lunch every day no matter what else I take with me.

My WW daily point allowance when I began the program was 27 daily + 35 weekly flex points. I have been at 18+35 for six months. On maintenance I get 22+ 35 and 6 weigh ins without going more than 2 pounds over goal get me Lifetime and I no longer have to pay.

If you do join WW, go Monthly Pass. Cheaper, and you get the wonderful Etools on their website which are fantastic in helping calculate those point values and tracking your daily stuff as well.

I put a lot of my own recipes in the recipe builder which converted the point values for me. So I can still have family favorites, I just have to balance them out and /or take a smaller portion.

I also have droves of new recipes that are fabulously tasty to substitute for my old ones for some things.

Many of the people I see each week at my WW meetings are reporting improved health numbers and they feel better. You will be amazed at how much better you feel both for losing the weight and for eating the healthier way. The first 10% of weight you lose is a real indicator ..that is when you really start being able to tell how much the weight loss is helping.

[MissHoneychurch]

3. Oh my

That really sucks. I can't imagine how hard it will be to change the eating habits.

Here is a dancer for you, don't lose the joy of life :hug:

[Adsos Letter]

13. Thanks MissHoneychurch!

Yeah...sugar is one of my basic food groups, but I suppose it will be better in the long run. Thanks for the dancer :) ...where is that?

[6000eliot]

4. I got a report like this two years ago.

I went on a diet and my weight dropped from 265 to 160. Now, my blood sugar, blood pressure, and cholesterol are well within normal limits. I don't like needles or taking medications, so that was my motivation.

[Lasher]

7. 105 pounds!

Golly, you must feel like a bean pole now. Good for you!

I've been knocking off a few pounds mainly to get my blood pressure down, but also just so I'll feel better. Started about where you did, down to 209 now, but haven't lost much lately. Guess I'll have to give up the beer. Boo hoo.

[Adsos Letter]

14. Thanks 6000eliot

That is a promising report! I don't like the idea of needle either, so I am HIGHLY motivated to control it another way...plus, needles tend to make me pass-out, and I can't be fallin' down twice a day :D And I really could drop about 40 pounds...

[LeftCoast]

5. I'm sorry to hear this

I know it sucks now, but trust me you want to know about and deal with this as early as possible. Untreated diabetes leads to horrible consequences down the road. You do not want to go down that road. In my experience diet and exercise can make huge improvements in both blood sugar and cholesterol, but don't get too discouraged if that doesn't happen. You will still be much healthier than you were and your odds of living a long life with a good quality of living will go up dramatically.

[Adsos Letter]

15. Thanks LeftCoast!

my wife is a nurse and has been pestering me to get checked and get healthy since the first symptoms started appearing late last summer...I was able to "ignore" the numbness in my fingertips and toes but when I started occasionally seeing tiny red and blue "sparks" in my vision I became RAPIDLY motivated to get healthy...I am an avid reader and hope to continue as such until I shuffle off this mortal coil.

Thankyou for your wise advice. :hi:

[LeftyFingerPop]

6. Some real life advice...

1) Remember that it is not only "sugar" which raises your blood glucose, it is all carbs.

2) Protein slows down the blood glucose raising ability of carbs.

3) Portion size is everything. If you have a taste for something, eat it. Just watch the portion size. If you want some rich chocolate cake, have one forkfull instead of a whole piece.

4) 3 meals per day. No more than 45 grams of total carbs in each meal. Make sure you have some protein along with those carbs.

5) Low fat milk and low fat cottage cheese are quick, good protein sources.

6) Exercise. Try to do one hour of aerobics per day.

7) Practice excellent dental hygiene. Diabetes can fuck up your teeth.

8) Drink a lot of water. High glucose thickens your blood. Keep well hydrated.

9) Eat a lot of veggies, but not starchy veggies like peas and corn. Only one half baked potato, not a whole one.

10) Fruits are good, but be careful with portions. Only one half of a banana.

11) Check your feet for cuts every morning. LOOK at them.

12) Wear well fitting shoes to avoid blisters.

13) See an endocronologist every 3 months.

14) Careful with the booze....it lowers blood sugar under the right circumstances. Don't want it to go too low.

15) Eat a small portion of cheerios with a little low fat milk before bed.

16) See a dietician to get some delicious meals plans.

17) Get your eyes checked twice yearly. See a retina specialist every 2 years.

18) Watch for the "awakening effect". Your liver spills glucose into your blood in the morning to wake you up. be aware that your glucose may rise because of this even though you have not eaten.

18) Best of luck.

[Frank Cannon]

8. Nice list

Thanks for that!

[LeftyFingerPop]

9. You're welcome Frank. n/t

[Adsos Letter]

18. philboy!

Thankyou for taking the time to provide that list! It looks like I am going to have to structure my life in a much more disciplined manner...which will probably be good, if somewhat painful.

I have lived with clinical depression for the last 25 years and I am hoping that one of the benefits of this disciplined attention to health will be some natural alleviation of that. :)

:hi:

[RebelOne]

10. Sorry to hear that. My doctor told me last year that I was prediabetic.

All the women on my mother's side developed Type II diabetes in their 60s and 70s. I am having symptoms now, so I think I'll have to make an appointment with the doctor. In my case, mine is genetic. I am not overweight and I am a vegetarian and I rarely use sugar or eat sweets.

[Adsos Letter]

19. I encourage you to make that appointment RebelOne...

it sounds like this disease is one that responds best when approached early.

I hear you about genetics...my grandmother took insulin most of her life, so maybe I inherited some of that.

It sounds like it is in your favor that your lifestyle is already good; hopefully, some minor adjustments will set things aright.

Best of luck!

:hi:

[GreenPartyVoter]

12. I'm heading in your direction myself. High bad cholesterol and blood pressure. Haven't checked

the blood sugar yet.

I hope you will be well and that your lifestyle change goes more easily than you expected. :hug:

[Adsos Letter]

20. Thanks GreenPartyVoter!

I encourage you to get the bloodwork done as soon as you can. You mentioned Maine care in a post the other day...I don't know what they cover, but you would think they would cover that, since it is preventative and in the best interests of the patient and health provider.

Best of luck! :hi:

:hug:

[applegrove]

16. That's bad news.

[Adsos Letter]

21. ...yup...but maybe I can turn it into a positive...

my wife and daughters have been on me about my diet for a long time...nature finally forces change, I suppose.

:hi:

[applegrove]

36. Yup - I've seen it with diabetics. Meals become the focus of the day....which isn't

a bad thing. You'll have to eat very balanced meals and little in the way of junk.

[ironflange]

17. i was diagnosed almost three years ago

i was pretty far gone
blood glucose was over 500
no wonder i had been feeling so shitty for so long

i was immediately put on insulin
i use two different kinds now
the only difficult needle was the first one
its just part of the routine now

the insulin makes control really easy

my cholesterol was high too but lipitor took care of that damn fast
too bad about the side effects
my back got screwed up because of it but its much better now

my blood pressure got high recently but we are getting it back down now

in short there have been plenty of hurdles
and its a real learning experience
but three years later i have to say im feeling better than i have in a long long time

its not a death sentence
you can still eat what you love
the key is moderation

its been a blessing in disguise for me

[Adsos Letter]

23. Thanks for the encouraging story ironflange!

I mentioned up-thread that I have battled depression over the last 25 years...I am hoping the overall lifestyle change will benefit that as well.

Thanks for the reminder that it isn't a death sentence...and I am fully hoping it will be a blessing in disguise for me also.

I am glad that it has been a blessing in disguise for you, and that you are feeling so much better. :)

:hi:

[ironflange]

25. i forgot to mention my depression

its been there pretty well forever but magic pills have fixed me up good

keep yer chin up
that helps a lot

[Adsos Letter]

26. Thankyou...

I do take an antidepressant which really helps but I have been going through some heavier than usual depressive cycles over the last year, and I suspect this diabetes thing may be a contributor.

Once more into the breach, my friend... :thumbsup:

[Iggo]

22. (Bookmarking)

I'm seeing a doctor later this month, and if I don't have some from of Diabetes, I'll be mildly surprised. And, like you said, nobody to blame but numero uno.

[Adsos Letter]

24. Good!...that you are seeing a doctor, that is...

If you do have some form of diabetes the overall lifestyle changes, from what I read up-thread, will bring a higher degree of health and wellness...that is what I am hoping for...too bad I had to wait for my body to tell me it wasn't kidding before I make changes I have known I needed for a long time.

Best of Luck!

:hi:

[Iggo]

31. Thanks...

..and since I neglected to wish you well earlier, and made it all about me instead...

Good luck and I wish you well.

:headbang:

[Contrary1]

27. I pretty much knew something was wrong with me...

but I didn't make an appointment with the doc until I had an episode in Kmart that caused me to walk into a post, and forget where I was for a few seconds. Very scary.

I've been on meds for about four years, and my sugar is under control. Sweets have never been a problem for me, it's the starchy snacks I really have to watch out for.

Oh, and the advice about getting your eyes checked twice a year is exactly correct. I see my ophthalmologist every three months. I have glaucoma and cataracts, and as of today's emergency appointment, I found out I have another vitreous detachment. I'll have to be careful the next few weeks, so it does not progress to a detached retina.

I think the thing that keeps me on track best though, is the mental image of my mother going through kidney dialysis. Her renal failure was not due to diabetes, but for more than half of the other patients there, it was. It was heartbreaking, and I don't want my own children to have to deal with it.

Best wishes! :hi:

[Adsos Letter]

34. I'm glad you are on-track Contrary1...!

I really began to see the writing on the wall when I noticed the ants seemed to be paying a lot of attention to our toilet :)

I don't have the mental image of dialysis, but I DO have the image of my grandmother hitting herself up with insulin from the old Coldspot 'fridge twice a day... :scared: not anything like dialysis, but I hate needles.

I am also going to pay close attention to my eyes, as I am an avid reader, and hope to remain so to the end. :)

:hi:

[WeRQ4U]

28. I also got my labs back today...

Mine were really good this time. Reason? - Exercise regimen and an Insulin Pump.

What was your Glycosylated Hemoglobin number? After all, that's actually the better determination of your overall glucose levels for the past few months.

[Adsos Letter]

33. Good News!

"What was your Glycosylated Hemoglobin number?"

I don't know...it was a nurse practitioner, not my regular doc, who ordered the initial workup. Why she didn't include that I don't know. :shrug: My regular doc called me this morning to get me in Monday for the Glycosylated Hemoglobin test...I'll know then.

[AlCzervik]

35. i had the same problem almost 3 years ago, pre diabetic and it runs rampant in my family

also my blood pressure was high, i totally changed my lifestyle and almost 90 pounds later my blood pressure is totally normal, blood sugar is fine and my cholesterol is way down.

It sucks at first but once you get going and you start feeling better it keeps you going. Good luck and take care, you only have one body so take care of it.

[Adsos Letter]

45. Thanks for the boost Chimpsrsmarter!

I am encouraged to hear that your program works for you. :)

I am actually hoping this will be a blessing in disguise. :hi:

[AlCzervik]

46. don't give up ok, even if takes a long time, almost 3 years later and i'm still 5 pounds away from

my goal weight. If you need some help the wiehgt loss forum is there for you, i know it helped me.

:hi: :hug:

[Adsos Letter]

52. Thankyou for encouraging me for the Long Haul...

I have overcome several pretty intimidating obstacles in life...and some require constant attention; I reckon this will be one more for the list.

I have a wonderful family who love each other and get along with each other; I am just a bit over 1/2 way through with a Graduate degree in History (I retired last year from the trades) and am starting to actually build a base of knowledge that interests me; and, I'm just not ready to lie down for that extended naptime... :)

Thankyou for your realism; it is crucial to long-term success. :hi: :hug:

[theredpen]

39. Don't panic

I've been there recently. It's manageable. You have to change your diet and start exercising regularly (I do at least 30 minutes every day). Also, there are some medications that can help. I've also been taking Chinese herbs. There's a mixture called Xiokewan that has been helping in combination with my western meds.

Get a glucometer. They're not the expensive, but the test strips are. If you can afford it, it's helpful to see your progress and to discover things that help. You're glucose might be 180... and then after some aerobic exercise, it's down to 145... that help you keep up the effort.

Good luck. PM with any questions if you want.

[Adsos Letter]

47. Thanks theredpen!

I am actually grateful for finally getting an impossible-to-ignore motivation for losing some weight and getting into shape. I was very active in my work life but I retired one year ago in order to pursue a MA in History...which has made me suddenly much more sedentary...and prone to more unhealthy snacking.

Thankyou for the encouragement.

:hi:

[UrbScotty]

41. We support you, adsosletter.

:hug:

[Adsos Letter]

48. Thanks ih8thegop!

I appreciate your support! :hug: back atcha

[CC]

42. Lots of good advice here.

A couple more suggestions. Get a glucose meter from your doctor if you haven't already (they are usually free if from them) and learn how to blood test yourself. If you hate needles ask for one you can use on your arm. They really are painless. Keep a food diary. If it goes in your mouth it gets written down. Use it with the meter and you can find out what food you are more sensitive to and know to avoid them. If you are so busy you can't write it down right away use your cell phone camera to take pictures of everything you eat and write it down later.

I fought and fought with my DH over that. Doctor finally made him do it and between the food diary and glucose readings it was the first "diet" he ever maintained for more than a month. Plus his glucose readings are always in normal range now. His bad "bad" cholesterol went down 200. You don't want to know how high it was, farm raised on southern farm food should give you a good idea.

[Adsos Letter]

49. Thanks CC ! DU has some very kind people...

I picked up a glucose monitor from the pharmacy today...now I just have to get used to the "sticks."

I hear ya' about your DHs bad cholesterol level; I never paid a whit of attention to cholesterol issues when eating...looks like that is gonna' change. :)

:hi:

[CC]

63. The biggest thing you can

do is look at the changes as your "new" way to eat for life and not as a "diet". If you can it also helps to go to a nutritionist for a while. The longer the better. They do know what they are doing and a good one will be very supportive. They will even teach you how to safely allow yourself some of the forbidden favorites once in a while.

Hubby also said that with the food journal it helped him to write how he was feeling. Lethargic, energetic stuff like that. It reinforced the good stuff as he found he was getting more energy.(He is home now to ask.)He also said his cholesterol was 320 and the doctor wrote "Yikes" on his results. With diet and drugs he got it down to 120 in 6 months.


Adding of course there are lots of nice people on DU, you are one of them. With the primary stuff going on it is easy to forget they are here though.

[leeroysphitz]

43. For me it was all about losing the carbs. N/T

[Adsos Letter]

50. ...yes...grease, fat, sugar, and salt...along with the carbs...

seem to have been my major food groups...

:hi:

[Thirtieschild]

44. Husband is diabetic, takes Actos; I'm pre-diabetic and overweight

Apparently stress can raise blood sugar. When I was in the hospital two years ago after a knee replacement, my blood sugar hit 211. Nurses told me that the stress of the surgery could raise it, which was apparently the case.

[Adsos Letter]

51. Thanks Disorganized, the issue of stress is going to factor in here...

I am working on a Graduate Degree and things DO get stressful at times... :D

:hi:

[yellowdogintexas]

61. long term stress can apparantly impact cholesterol numbers too

guess it is part of the fight or flight that is built into all mammals.
and the whole insulin/sugar/fat/cholesterol issue is heavily integrated. Found out when my husband was dx'd with diabetes just how much the diabetes factor affects the vascular health of an individual

I knew diabetics were prone to circulatory problems and amputations etc. I just didn't know why.

[CBHagman]

53. Exercise is your friend.

Find a reasonably pleasant activity or two and make it part of your routine. You will love yourself for it, I can promise you. Walking, swimming, biking, dancing, some form of weight training (It doesn't have to be fancy; just start with small barbells) -- whatever works for you. You can read while riding a stationary bike or watch the news on the treadmill or take a class with some friends.

You don't need to knock yourself out or buy whatever equipment is Chuck Norris is hawking on TV (Besides, he endorsed Huckabee. 'nough said.).

The current guidelines for exercise recommend sessions (perhaps 45 minutes to an hour) five times a week, with 30-minute sessions three times a week being the barest of the bare minimum. You can obviously break it up -- 10 minutes here, 20 minutes there. I keep an exercise log to keep track of what I've been doing, how often, and for how long. It does keep me on the straight and narrow.

And an added bonus is that exercise will definitely improve both your mood and your energy level.

We're all pulling for you! :hi:

[Adsos Letter]

55. Thanks CBHagman!

Exercise is, indeed, going to become my friend. My wife of 29 years tells me I can start walking with her now...something I should have been doing for a long time.

I have a gym membership...time to use it.

Thankyou for the encouragement! :hi:

[CBHagman]

60. Yeah, walking with your wife is an excellent idea!

That opens up all sorts of possibilities -- where to walk, what to do various seasons, etc. Plus it's good to have the time together and the buddy system at the same time.

I love it when Daylight Savings Time begins and I can take evening walks.

And the gym is a real plus too, since it takes away the excuse of letting the weather stop you from exercising. Too hot? Too cold? Too bad. The gym's ready even when we aren't.

[Fox Mulder]

54. Oh geez.

My fasting bloodsugar is usually 140...but 260? Damn.

I've been changing my diet now so I don't develop diabetes. I've cut a lot of carbs out of my diet. I quit drinking high fructose corn syrup two months ago. I've been eating less red meat. The big thing though was cutting out pop from my diet. I've lost 20 lbs just doing that alone.

[Adsos Letter]

56. I used to drink TONS of soda...

and basically lived on a fats and sugar diet for the last few years. I think it was that last case of Butterfinger bars from Costco that finally blew my system out...

Thanks for the encouragement...and good luck to you!