I need to get healthy

[Sharon E.]

I just got the results today on the diabetes test I took this week. I'm borderline. So I've got an opportunity to turn this around with diet, but don't have a clue how to do that.

Any suggestions?

[Sharon E.]

go for healthy gluten and sugar free diet, it helps me!

[Lorna B.]

Yes, you can turn this around with diet and exercise! Go to this website for great information on meal planning, recipes and exercise.

http://www.diabetes.org/

Lorna

[Lorna B.]

I know that in my community, there is menu planning and counseling at our hospital. There are many good resources at the American Diabetes Association. There are also support groups. Here is a source that lists the groups by state: http://www.defeatdiabetes.org/self_m...es_support_gro
Good luck and let us know how you are doing.

[Lorna B.]

I personally would recommend looking at the information available from Zoe Harcombe at http://www.theharcombedietclub.com/forum/content.php She is an independant nutritionist (no big businesses pay her to support their twist on what is supposed to be good for us!) She has several books out and she goes into how our bodies actually work when presented with different food types. I have 'Stop Counting Calories & Start Losing Weight' and in it she explains which foods release insulin and what it does to our blood stream, which I would think has quite a bit of bearing on your diabetic results.

[Mary A.]

Being told you are "borderline" was not doing you a big favor. From everything I have read, you are either diabetic or not. The A1c blood test is definitive. 5.5 or lower is normal. Anything higher is diabetic. Some doctors are hesitant to tell their patients that they are Type 2 diabetic and try to ease them into the idea with the "borderline" diagnosis. Take this seriously. The long term side effects of uncontrolled high blood sugar are very serious.

Basically, eat healthy foods. Gluten free has nothing whatsoever to do with a Type 2 diabetic diet, unless, of course, you are gluten intolerant. There is a definitive medical test for that as well. No need to guess. You need to count carbs. A baked potato or a brownie is pretty much all the same to a diabetic and their blood sugar levels - lots of carbs. Of course, a potato with skin (and not a lot of butter, sour cream, cheese, etc.) will be healthier than a brownie. If you follow the rules of healthy eating - low fat, limited amounts of red meat, whole grain, plenty of fruits and veggies - you will have the basics of a diabetic diet. Think Weight Watchers, if you are familiar with their program. Don't wig out. You can have treats in moderation. If you have a potato at dinner, then no dinner rolls. Not a giant 1 lb. potato, either. Above all, completely kiss goodbye sugared drinks - sodas and sweet tea. Sugar free alternatives are okay, again in moderation. The American Diabetes Association web site has plenty of good information. Get regular exercise - walking is fine. Strive to maintain a healthy weight.

I have been a Type 2 diabetic for 16 years. I take oral meds and have been able to manage my disease with diet, exercise, and meds. I use a blood sugar monitor daily. It will give you a good idea of what to eat and what to avoid. You will also be able to see the effects of exercise on your blood sugar levels. I have had no side effects from the disease, such as neuropathy or changes to blood vessels in my eyes. Recently my disease ticked up a notch. The things I had been doing did not control my levels as well as I liked. So, back to Weight Watchers and I had to get serious about walking and losing weight. It's a good sign that you are taking this seriously. You will be fine, and if you watch your diet, control your weight, and exercise regularly, you may never have to take any medication at all. Sorry for going on at some length, but when I was in your position, a co-worker who was diabetic took me firmly in hand. I owe him a lot. Just take charge. You can do it.

[E.M. T.]

Woderfull advice from "adamsme" ! As a PWD (person with diabetes) for 9 years..diet modification and exercise are the
key ! Take it slow and don't let yourself be overwhelmed with all the info out there.

[Mary A.]

In today's newspaper here in St. Louis (http://www.stltoday.com), there is a great article on diabetes and pre-diabetes (this is not the same as "borderline" diabetes, whatever that is). The article, which showcases a diabetes coaching program partnered by United Healthcare and the YMCA, highlights the steps that can divert full-blown diabetes when it is in the pre-diabetes stage. A weight loss of 7% if you are overweight is enough to make a difference. Chin up. A German friend (we went to high school together in the U.S.) has commented, "I don't see what the big deal is, you are just eating properly." I am also a cancer survivor, and believe me, if given a choice between diabetes and cancer, it would not be cancer! Diabetes is largely a disease of life style. You can take as much charge of it as you care to do. Not so with cancer. no control possible there, except attitude adjustment.

[debby s.]

Hi All! You really got some good advice here!

Since I was not going to the doctor when I started my weight loss journey, I did not have any specific diagnosis. But I was a nurse, and periodically I checked my blood sugar because my dad was an insulin dependent Type 2 diabetic. And my blood sugar started drifting up. That was probably one of the biggest scare factors in me actually losing weight. I did go to Weight Watchers, and got plenty of support elsewhere. And I read everything I could about weight loss, weight maintenance, and nutrition and exercise. I am happy to say that on my fasting labs last week, my blood sugar was 70. I definitely believe I dodged a speeding bullet.

Diabetes is an insidious disease. There are very few outward manifestations of what is going on, but it can have devastating effects on almost every organ in your body.

[Betty J.]

Been there...But be encouraged, this is a good opportunity for you. I managed to gain solid ongoing control really quickly with diet and exercise alone...blood sugar now registers under 100 every morning. I did manage to lose some weight, but I'm still really overweight even with a 1400 calorie diet which I maintain carefully, but I have a serious life-long hypothyroid condition also (basically, my thyroid doesn't provide anything and even with the medication I am heavier than my diet and exercise should provide). But the good thing is my blood sugar is under control and I actually enjoy my food as much or more than I did before, and the side benefit is that my youngest (adult) son, who lives with me, also is paying more attention to his own diet. Just fyi, I found that some things, such as rice and rice products bounce my blood sugar much worse than potatoes, even at the same caloric content, for instance, so just keep a diary on what you ate the day or two before and your blood sugar and you'll shortly learn what affects your blood sugar the most.

[Mary A.]

Yes, white rice is nothing any of us really needs to eat. Brown rice, yes. White rice, no. Nutritionally there is nothing there but calories and carbs, all the good stuff having been removed in the refining process (sorry, Uncle Ben). Eating white rice has for me the effect of mainlining glucose. Google "glycemic index" and educate yourself about which carbs are more beneficial than others. Basically, carbs that are fiber rich have a lower glycemic index. They are absorbed more slowly by the body and the load on your blood sugar is less. Similarly, fruit juice is terrible for diabetics (unless you are having a low blood sugar episode from your meds) and whole fruit is much better. Again, fresh fruit contains fiber which is removed in the juicing process. The good thing about foods with fiber is that they are also more satisfying, will stay with you longer, and can be more nutritious.

[Rita C.]

My mother became diabetic in the last ten years (she is now 83) and she finds that potatoes are one of the worst things for her blood sugar levels. I have tried to convince her to substitute with brown rice a couple of times a week but it is difficult to break the habits of a lifetime.

A good substitute would also be to change from processed breakfast cereals (most of which have a high sugar content, or are coated in sugar or honey) to porridge. It is a low glycemic food so it keeps you fuller for longer and it is good for your cholesterol too.

For me the best way to maintain my weight is to eat as little bread as possible. Difficult, I know, but it is possible. I make a fruit salad every day - watermelon is great but I don't know how it is for diabetics. My mother says grapes are not good. And I eat the fruit salad between meals. I make a vegetable soup and this is what I have for my lunch. If I am particularly hungry I will snack on rice cakes and hummus. And I have a dinner in the evening that contains about 2/3rds vegetabes, 1/3 protein. Sometimes I will include carbs - potato, wholewheat pasta or brown rice, bulghar, couscous or quinoa. I am not too worried about getting enough carbs as I have a large bowl of porridge for breakfast every morning.

And plenty of water.

But seriously ladies, and gentlemen, we all know that it's all about facing up the the fact that we can't eat and drink all the foods and drinks we love that are bad for us, not exercise and expect to live a long health, happy and slender life, can we?

[Mary A.]

Reetbobeetz seems to have figured it out. White potatoes are another carb that is dangerous for diabetics. Small amounts are okay usually, say small red potato, not a giant baked potato. I have learned to really like sweet potatoes, baking them the same as a russet potato. Lower glycemic index. I think by porridge she means cooked oatmeal. Steel cut or old fashioned are best, but real oatmeal (not the processed junk with all the flavorings in the little packets) is great. I doctor mine up with a few raisins and walnuts. Very tasty. White bread - forget about it. Dr. Oz wants us to eliminate all the white junk food in or diets - sugar, white bread, white rice, white potatoes, etc. Not a bad idea.

[Rita C.]

Sorry, I forgot that porridge is oatmeal in your part of the world. We get natural organic oatmeal here which is what I use. I wasn't sure about sweet potato being a low GI food but I am glad that it is because I love it. Must tell 'The Mother'.

[Margo C.]

Raw sweet potatoes are a great snack food! Just cut them like french fries and keep in a zip lock baggie in the fridge for a quick, easy to eat healthy snack!