Cheerio! And, A Coupon

My favorite meal of the day is breakfast.  And, I normally do not have the time to prepare steel cut oatmeal in the mornings.  Sound familiar?  So, I have had to find foods I like, are light in fats and carbs, and are easy to prepare.  I'm still half-asleep when fixing breakfast - it has to be EASY.

I've had peanut butter sandwiches on low carb, high fiber toast - a breakfast that I truly enjoy, but a bit high in fats.  I have eaten granola type cereals - a bit too high in carbs - and some are really high in fats.  Still like it sometimes, though.  But the favorite day-in-day-out go-to breakfast food is...wait for it...Cheerios.  Low fat.  Low carbs.  Taste pretty good.  Just watch the portion control.  Did the picture at the top of the page give it away?

You might find you like it, too.  So, to make it a bit easier, I found this coupon at the Betty Crocker (another General Mills brand) site.  Go ahead, go get it.  The Cheerios coupon is located in the left column a little way down.  Click on the clip it, then go down to the bottom the the page on the right side and click Print Coupons.  Not a huge savings, but it will help.

The facts: : For a 3/4 cup portion (measure it) there are 22 - 26 carbs (based on flavor) and 1.5 grams of fat.  Not bad. Plus, the family will eat them, too.  It's important to me to eat the food my family eats as much as I possibly can - and it works most of the time.  I don't want to have a separate shelf for 'my food' or separate myself from my family because of diabetes.

You can start with the 22 carbs, add about 6 to 8 carbs for milk, maybe a slice of toast or piece of fruit for another 15 to 20 carbs and a cup of coffee with milk for about 3 carbs.  What does that add up to?  53 carbs at the most.  What do I have?  Cheerios with milk, low carb yogurt and coffee.  Total carbs are under 45.  And, my hunger is satisfied.

How do I know it works for me?  Well, my average glucose reading for the last 90 days taken at various times of the day is 99.  If the Cheerios work for me, they might work for you.  Use the coupon and give it a try.

By the way, I actually called General Mills to find out if there was a coupon I could offer here.  They directed me to the site I gave you a link to above.  Of course, that won't stop me from asking again and again and again when I think you might like some of the foods I eat.  Remember, the goal of this blog is to help you "survive and thrive" while controlling diabetes.  You can.  I know it.

By the way, the coupons change at the Betty Crocker site every month, or so.  Check back. I will try to remember to remind you to do so.

Just a reminder that what works for me might, or might not work for you.  Body chemistry is different.  So, always remember to take your glucose readings to know how you are doing.

As always, thank you for reading.  I think about you everyday and how I might help you.  If you have any suggestions, please let me know.

Diabetes Diet Alternative

There was a reader here recently, Somer, who liked several posts.  Somer is another blogger who writes about vegans; the benefits of being a vegetarian.  Now, folks, I am not a vegan, but I know there are some of you who would consider it - and there are a lot of benefits.

What are those benefits?  Very low carbs if you pay attention to what you are eating.  There are a lot of fruits that are high in sugar, and therefore high in carbs, so some care is needed.  Very high in fiber.  Loaded with vitamins and minerals.  As a result, if you choose to be a vegan, your blood sugar should come down pretty fast.  And, vegans can eat out almost anywhere - big plus.

If you think you want to be a vegan, or even if you want great suggestions on how to prepare vegetables, you have to take a look at Somer's blog.  She has a sense of humor that is really refreshing and an approach that is gentle.  Vegetables are probably (should be) going to be a big part of your diet if you are going to manage the disease.  Why not make them as good to eat as possible?

Diabetes Survival Guide!

You've been told you have Type 2 Diabetes.  Your A1c is something higher that 6.5.  So, now what?  You have three basic tools to control Type 2 Diabetes: medication, exercise and diet.  Using all three, you can control and manage the disease.  But, what in the world is diabetes?

(I have used survival guides most of my professional life.  A survival guide gives you just enough information to 'get your work done' if everything is normal and is a reference resource until you gain experience.  And, I probably should have written this a while back, but it just occurred to me that it might be needed.  Plus, it also helps that I have a number of the pieces in place to which to refer.  Could it be seredipity?)

Your doctor has told you that you will probably have to take some medication to lower your A1c.  No surprise.  The doctor wants to get your A1c down ASAP - think of it as getting the poison out of your system.  So, meds are a very normal route.  In fact, they might start you on metformin, one of the most widely prescribed drugs fo diabetics.

Dr. K has written about metformin, and you should read it to understand the drug and  how it works.

But, what if you don't want to take a medication?  Well, there are those who decide they want to control diabetes through diet and exercise - and some are successful!  Some control and beat back the disease through the diet and exercise route.  But, the number who are successful is limited - very limited.

The first goal is to get your A1c down as soon as you can.  You can always stop taking meds if you see your numbers dropping and getting an A1c under 5.5; there is no rule that states you have to take them forever.  This is a decision you should make after talking with your doctor.  So, think about taking the medication.

For me, it was a no brainer.  I knew diabetes could cause serious damage and could lead to death.  I chose to take the meds to get myself back to 'normal.'  Diabetes normal is not good enough for me.  Normal is normal is normal, even if it's done with the aid of medication!

Regardless if you are taking medication, or not, you should start to exercise.  Read about my post on exercise to get a beginning point.  I still just walk, but a lot faster than I did at the beginning.  If you are going depend on exercise to gain more control, you will need to use cardio exercise and resistance training (aka weightlifting).  And, plan to spend about an hour a day, five or six days a week of exercise time if you have the weights at home.  If you go to a gym during a busy period, figure at least two hours a day.

You are going to have to start glucose testing at least twice per day.  Most of the instruction I have seen is either incomplete, or really cause pain.  For complete instructions on how to get a good reading without pain, read this.

And, you are going to examine your diet. Chances are it will change.  Mine did - a lot.  I started a lower carb diet and over the course of nine months I lost about 60 pounds between diet and exercise.  Diet is so very, very important as you work to control diabetes.

And, to bring it all together, I have strongly recommeded a food diary.  Keeping one was so helpful in the beginning as I was lowering my A1c - it told me what I could and could not eat if I paid attention to my meter readings.  The food diary continues to be a tool for success and something I go back to when I see my numbers creeping up.  You can read about it here and then download it by following the instructions in the post.

Just so you know, I started my diabetes journey with an A1c of 13 - that's pretty high.  My most recent test gave me a 6.1.  Blood pressure 114/80.  Weight seven pounds up over a year's time, which I am losing - I got a bit cocky when I had a test result of 5.9!  I lose the weight, keep up with my diet and meds, and I should be at about a 5.8 or lower when tested again.  I mention all of that just so you know I have first hand knowledge of what you are facing - and KNOW you can be successful!

As always, thank you for reading.  God Bless and know you can beat the enemy; you CAN control diabetes.

Please feel free to send me your comments.

Keep Veggies Fresh Longer - A Simple tip

You are going to be eating more salads now, right?  Or, you want to eat more salads, but the lettuce gets kind of slimy before you can finish it.  I know the feeling.  Well, I KNEW the feeling.

A very simple thing to do to keep any green leafy vegetable (lettuce varieties, spinach, etc.) fresh longer is to put a paper towel in with the item.  You see, water is the big culprit  here, so if you reduce the water, these foods will last longer - far longer.  When you get home from the store, and before you put the vegetables into the refrigerator, just fold a paper towel into quarters and put it in the bag.  It's that simple.  don't forget to check the paper towel in a couple of days - you might need to change it in the event it gets wet.  It might be damp, but that seems to be okay.

So, don't be afraid to buy that good food - it won't spoil in three days and you will have time to eat it.  You are changing your diet, right?  This will help - it did for me.  And, you oon't need to buy any extra containers or bags - just use the bags your put the vegetables in when you bought them.

As always, thank you for reading.  You can control and manage diabetes!

Tale of Two People (with apologies to Dickens)

It was the best of times.  It was the worst of times.  And, so the story starts.  For so many faced with the diagnoses of Diabetes or Prediabetes it is the worst of times.  I know the feeling.  And, I know the very real fear.

What happens as a result of the diagnoses is in your hands; it's your choice.  It's all in how you react and what you do, or action you take.  Let me tell you about Dave and John.

I learned about them during the same day last week and since I am not a big believer in coincidence, I thought I'd share their stories with you.  I learned about David when he left a comment and then sent me an email and will let him tell his story in his own words...

Ten years ago I was in prediabetes -- not surprising at all since my father is a diabetic and I weighed in at well over 260 pounds and seldom did any exercise. As I looked at my father and saw him deteriorating before my eyes, I decided to do something about my own health (I couldn't get him to even listen to his doctor). I took up cycling and lost over 60 pounds. I now ride around 7,000 miles a year. At my last physical my BP was 100/58, my resting pulse was 52, and my fasting blood sugar level was around 65 mg/dL.

When I took up cycling I also started the Atkins Diet -- got rid of ALL refined sugars, white bread, etc. Whole grains, lean protein and fresh fruit are the only things I eat now.

Now, I am not going to suggest that you start cycling 7,000 miles a year.  But, take a look at David's blog about his adventures and product reviews.  You might decide you want to take up cycling or bike riding as a form of exercise.

What I do want to point out is that he took action and overcame a diagnoses of Prediabetes.  What did he do?  Diet.  Exercise.  And, as a result he beat diabetes!  Good going David!

Now, John (not their real name; I could just as well have used Mary, Fred, Barney, or Lucille) faced diabetes in a different manner.  They did nothing.  Or, at the most very, very little.  What's happened?  Pretty much what you would expect.  They are in their mid-50's, on dialysis three times a week and have six to eight months to live.  They won't live to see their grandchildren or their birthdays.  Why?  Because they did not fight to control the disease.  John did not fight to win the war.

John's story did not have to end that way.  A little exercise - 30 minutes a day.  A change in diet.  Take prescribed medications.  And, who knows how long John would have lived?

I hear less dramatic stories all of the time.  But, make no mistake - Diabetes has one goal and that is to ravage your life.  If you have diabetes, your single goal should be to ravage diabetes, and you can do it!

You can control diabetes!  You can beat Prediabetes!

If you have no faith, you've lost your battle. ~Bill Cosby
You may have to fight a battle more than once to win it. ~Magaret Thatcher

You Can Win the War...You Can Be In Control!

I have found there is so much in life I really can't control.  If you work, there are aspects about your job you don't control.  If you are married, do you think you can control your spouse?  Can you control how much homework a teacher might assign?  Heck, I can't even control how long it takes me to drive somewhere due to traffic.  Think about it.

There are so many health related concerns you can't control.  Cancer.  A failing back.  Even getting a cold is something we can't seem to control.

But, there is some good news - YOU can control diabetes.  I know I have hammered this home before, but it's worth doing again and again.  You can control and manage diabetes.  What does it take?  A few simple steps.

Form you team.  The best way to fight diabetes and win the war is to have an engaged team.  Your team should include your doctor, pharmacist and you.

Take your medication.  This is so simple.  Do not miss a dose.  Take what your doctor prescribes, when he prescribes it to be taken, how it's prescribed to be taken.  This is such an easy step.  But, in order to take your meds, you have to have them.  My pharmacist tells me about 30% or prescriptions that are filled don't get picked-up.  30%!  Please, be part of the 70% and pick-up your medication so you can take it.

Diet.  And, by diet I mean what you eat.  This probably has to change.  My big diet change was to limit the carbs I would have during a meal to 55 to 60 carbs.  This means eating different foods and less of them.  As I look back, I must have been having 150 to 200 carbs per meal.  No wonder I am a diabetic. Now, I normally have about 50, and sometimes less.

Let me tell you that a lower carb diet helped me to lose about 60 pounds and dropped my sugar levels.  I went from an AIc of about 13.0 to 6.1.  My lowest A1c was 5.9 - so I know it's attainable and it my next goal.  That will probably require a change in my diet to both low carb and low fat (basically it means I will have to start counting calories).

Exercise.  I can't stress this enough.  There is something about exercise that makes it easier for your blood cells to receive sugar - glucose.  And, what will that do?  Lower your daily glucose reading!  And, you will lose more weight if you exercise than if you just try to do it by reducing what you eat.

Form your team.  Take your medication. Change your diet and realize it will be a way of life. And, exercise.  You will be on your way to controlling diabetes instead of it controlling you.  You really can do this.

A great way to get started is by downloading and using the Food Diary Plus to act as a reminder and keep track of your progress.

I know, that was a shameless plug, but it's your Food Diary that will form the basis for your fight.  You will gain so much information and will know how your body is responding.  And, it's a great way to keep track of what you eat and the effect it has on your blood sugar.

Are you ready?  You can battle the disease and win your war with diabetes.

Fight on!

Your Best Friends in the Kitchen

If you are at all like me, after being diagnosed with diabetes, you are kind of afraid of the ktichen.  Afterall, that is where it might have all happened.  there is no need to be afraid of the ktichen - it's one of the best rooms in the house to win the war on diabetes. 

I remember before I heard those words, "You have diabetes." I loved kitchen tools.  Why?  I had to make sure I was putting enough sugar in the cookies...and butter.  Can't forget the butter, can I?  I am not kidding.  Measuring cups were used most of the time to measure sugar.  In just about everything.  I even found out a little bit of sugar made pasta sauce better!

Well, now I have new uses for the measuring cups, spoons and even a scale - to make sure I am getting the right portions.  I know, you can eyeball what three or four ounces of meat look like without a scale (kind like a deck of cards), but if you have a scale you will know exactly.  Okay, I am going on about a scale, but to tell you the truth, I learned the visual clues on some items, which can be found here.  I am actually a bit too lazy to weigh my food.

However, I have used measuring cups from Day One for a lot of foods like berries and cereals.  Look at cereal boxes to determine what a real portion size is - or at least what they use to base the nutrition information.  I have found it to be somewhere between 1/2 and 3/4 of a cup.  Measure it out and put it in a bowl - and that's it besides a bit of milk.  You don't get to add more cereal.  Add a piece of whole wheat toast (I never, ever thought I'd be advocating whole wheat anything!), if you need to add food, or add a 1/4 cup of berries.

Whatever you do read labels, know what you are getting nutritionally and get in the habit of measuring everything until you can eyeball it.  But, beware of CREEP.  What is creep, you ask?  It's when you subconsciously make the portion sizes bigger as you eyeball portion sizes.  I found I need to check the portion sizes every couple of weeks just to make sure I am still adhering to the portion guide lines.  It's way too easy to make them bigger than they should be if you aren't using a measuring cup.

I can hear you now, "I don't have a measuring cup."  Go out and get one either at a Target or Walmart, or you can even go to your local thrift store.  Wherever you get your measuring cups and spoons, make sure you wash and sterilize them prior to using.  Yes, you will need the spoons, too.

Learn the portion sizes.  Use measuring tools in the kitchen - they will become your new best friends.  Learn visual clues to portion sizes.  Learn carb counts of the foods you eat.  Lots of learning going on, but it will pay-off very quickly as your glucose levels and weight drop.

You are in a war - make you sure have the right weapons.  Your fight starts in your kitchen.

And, if you eat out often, learn what you can eat at the places you enjoy by looking at nutritional guides that most places have easily available.

This is such an exciting time for you as you start your battle in earnest.  You can win the war and control diabetes.



Measuring cups. Measuring spoons. Maybe a scale.