Coping with Type II - Madjak's Road to Health thread...

M

madjak30

New member
I introduced myself in the Newcomers section...link here - http://weight-loss.fitness.com/t/52441/mid-life-and-taking-control-of-my-life


So I am just learning what I can and can't get away with eating...but I think I have to take a different strategy. I have been trying different foods and testing my blood glucose levels, but I think I need to realize that I just can't eat the same way I used to...my glucose level gets too high (shot up to 19.0 after eating six halloween candies...not good)


So pizza is out for me, no more chocolate bars, no icecream, cake or any baking...so many of the things that I loved to eat are off the menu now...I even need to change the breakfast cereal that I have been eating everyday for the past 8 to 10yrs...Raisin Bran...I really thought that wasn't a bad choice, but my blood sugar shoots up with that too...I may just continue for one more week to see if my meds help...doc says it may take up to a month for them to fully kick in and it has only been three weeks...they seem to have started working on Sunday this past weekend since my blood glucose was 12.0 in the morning and 6.3 before bed...


Anyway...I am going to have to make a meal planner that lays out what I will eat for each meal (I like structure and haven't had it for a while...) and do the grocery shopping accordingly...the trouble is when I go out of town for work (like now, I'm in a hotel writing this), it makes it harder to have healthy choices...but if I go to a Soup & Sandwich place instead of a chain restaurant, I will probably have healthier choices or could try to request something that isn't mass produced...


I plan on posting my progress and findings on here...and if anyone has any recipe suggestions (stay simple, I'm not a great cook and my wifey doesn't cook) I would appreciate it.


So my starting point...obviously my height won't change...but I'm 5'11 (180cm)


Weight - 255lbs

Waist (where my belt sits) - TBA

Gut (self explanitory) - TBA

Chest (around the nipples) - TBA

Thigh - TBA

Bicept - TBA

Neck - TBA


(I'll update my measurements next time since I didn't bring anything to measure with...my measuring tape from work won't help here, I need a fabric tape measure)


I'll update this every Sunday night...and maybe put a pic in at milestone weights...I'll post a couple of starting point pics this weekend. I'll add a weight tracker in my signature line once I am alowed to have one...


Here we go...wish me luck!!


Later.
 
Hey madjak, welcome!


It will take some trial and error to figure out what foods are better/worse for your blood glucose.... Sometimes seeing that 19.0 on the glucometer is what people need to really have reality set in.


An author that I would recommend looking into is Rick Gallop... he has some fantastic books on the G.I. (Glycemic Index) and actually now has one out specifically for diabetics.


http://www.amazon.ca/s?_encoding=UTF8&search-alias=books-ca&field-author=Rick%20Gallop#/ref=sr_st?qid=1321905354&rh=n%3A916520%2Cp_27%3ARick+Gallop&sort=-pubdate


I run an exercise/education program for type 2 diabetics... these books come highly recommended by the dieticians that I work with.


I've also found this site to be very helpful http://www.soscuisine.com - you can sign up for weekly meal plans specific to diabetes.


Good luck! Can't wait to see your progress!
 
Thanks for the tips...I used one of the tools on this site and it told me that I need to consume about 2200 to 2300 calories per day to lose 1lb per week...so I have to come up with a bit of a diet for myself that will be filling and not have much in the way of sugars...so I have some research to do.


I will be figuring out what my typical servings of foods will be for calories, meals, snacks, drinks, etc...then I can mix & match to make a varied menu to choose from...otherwise I will get bored with what the meals are and fall off the wagon...so a bit of foot work in the beginning to get the ball rolling...the only downfall is that my schedule has me out of town quite a bit right up to Xmas and that is when I will need the most structure in my diet...baked goods are my soft spot...


I'll post my findings here...maybe it will help someone else as well...I'll probably post my meal schedule as well...


I still need to take time to do a weigh in for this week...totally forgot on Sunday...also need to find my wife's fabric measuring tape and update my first post on here before things change (although I think I have gained a couple of pounds..?? :eek: )


Later.
 
Here's todays stats...10 day progress...



Weight - 254lbs

Waist (where my belt sits) - 41.75"

Gut (self explanitory) - 46"

Chest (around the nipples) - 46"

Thigh - 25.75"

Bicept - 15"

Neck - 18.25"



So I lost a pound and I can now start to track my shape...I guess I better start exercising...maybe I'll try to do the weigh in on Friday nights...Sundays are pretty hectic...



Maybe I'll post up a before pic in my swimming trunks...and periodically post an update pic...embarrass myself into exercising... :rolleyes:



Later.
 
Hey madjak, nice work getting some initial measurements done. Taking circumferences sometimes tells you more than the number on the scale. Speaking of the scale, the ideal time to take your weight is first thing in the morning, after going to the bathroom, but before taking in any food or fluids. Taking it at any other time of day can be frustrating because your fluid and food intake can vary day to day.


How's the nutrition side of things going so far?
 
Still figuring it out...mostly sticking to soup, salad & sandwiches...cereal, fruit & vegies...lean meat...but I do slip sometimes (tonight at dinner I had some icecream...but I'm confused a little, my blood sugar stayed low??)


Not really complaining about that, just confused...usually my sugars shoot up when I "cheat"...


Later.
 
What did you have for dinner and how long after your meal did you take your blood glucose?
 
I was on a business trip, so I stopped into Wendy's for dinner (I know, not the best choice...)


I had a salad with grilled chicken breast, a medium coffee & a chocolate frosty...I take my blood sugar before I eat and two hours after...taking my pill while eating the salad...sugars stayed below 10...yet the next morning I got up took my blood sugar and it was in the normal range (6.3 ish)...had breakfast of bowl of raisin bran, yogurt, orange juice, coffee & muffin and my sugars more than doubled?? (over 14??) How can something like a Frosty from Wendy's (almost pure sugar) have little effect, yet a muffin (or it may have been the yogurt or the raisins in the raisin bran??) causes such a reaction...


Lots of learning to do yet...:confused:


Later.
 
Here's today's stats...10 day progress...





Weight - 251lbs

Waist (where my belt sits) - 41.75"

Gut (around the belly button) - 46"

Chest (around the nipples) - 46"

Thigh - 25.75"

Bicep - 15 1/8"

Neck - 18 1/8"



Well, another three pounds off...the measurement differences could be how I was holding the tape...not terribly accurate...but I try... ;)



Making use of the recumbent exercise bike that I bought for my wifey...but I was out of town most of last week, so I only got on it twice...this will be a better week!!



Later.
 
Changing my diet has made a huge difference...I'm only consuming 1800-2000 calories per day, and I'm not feeling hungary...just making better choices on what I eat...way more fruit & veggies and almost no treats (had one chocolate last night...have had the odd DQ Blizzard & Wendy's Frosty)...I used to eat a box of cookies every week, bowl of icecream every second night for desert...now I have yogurt...


According to a My Diet app on my phone, to maintain my 250lbs at my height & lack of exercise...I need to consume 3000 calories per day...so I am cutting out 1000 calories per day...7000 calories per week...which translates to 2lbs (ish) per week...at this rate, I will be lighter than I was when I was 22 by spring...I'm pretty excited...and this is without hunger pains, just making better choices...(kicking myself for not coming to this realization YEARS AGO!!)


I'm still trying to be more regular on the exercise bike to make things happen even faster...missed Monday night (was editing a video and lost track of time...I know, excuse...)


I'll be asking my dietician this question, but thought I would ask...is it possible for diet & exercise to control type II diabetes without having to take the medication? Just asking because I hate forgetting to take the pill...only forget once in a while, but I do forget...plus sometimes when I am working, we don't stop until we are done...lunch can get missed...


Later.
 
Your blood sugar reactions are very dependent on what you eat and the timing of your medications. Each person's blood sugar reacts to different foods differently, which is why regular blood glucose monitoring is necessary. Keep track of what foods cause your blood sugars to spike, and adjust your diet accordingly.


Did you take a good look at your breakfast of raisin bran, yogurt, orange juice, coffee & muffin? There is likely a very high amount of sugar in all of those items - even the coffee if you add sugar - so it stands to reason that your sugars would drastically increase.


Good work on losing the 3 pounds! You'll figure things out eventually with regard to your blood sugars, just make sure you record everything!
 
I guess we were posting at the same time!


Everyone is a bit different, and it may take some time, but yes it's possible that if you control your blood sugars through diet and exercise, you could possibly reduce your need for meds, but definitely DO NOT go off of any meds without your doctor's permission. For the time being, do you have an alarm or something that you can set on your cell phone or computer that will go off at the same time every day, to remind you to take your pill?
 
I didn't mean that I would take decisions on medication into my own hands...just wondering if it was possible...I guess it depends on how my body reacts to the new diet and exercise...as for the pills...I take them with my meals...so one around 7am, one around noon and one around 6:30pm...but when I am out of town, lunches and dinners aren't quite on that schedule at the best of times...if it is a busy day, lunch can be missed and dinner can end up around 8-9pm (depending on when I get back to the hotel)...that's not often, but it happens...


Like I said, I will ask the dietician...I have a consultation today at 5:30pm...but at least it is possible...maybe...


The breakfast that I mentioned about my blood sugars...it had to be either the raisins or the muffin...the yogurt was low sugar, I use splenda in my coffee now and the orange juice was not sweetened (I know fruit is naturally sweet, but it shouldn't be enough to more than double my blood sugars)...I'm pretty sure it was the muffin, since I figured I was cheating by having it...so if I am going to cheat with a muffin, it will be bran not a fruit & cake type of muffin...


My highest reading this week was 10.7...so, much better than the previous four weeks...


Later.
 
I talked to the doctor about the possibility of controlling it without medication...it wasn't a flat no, but she wasn't very optomistic...said it was very unlikely...bummer...


I have noticed that my bad blood sugar time is in the morning after breakfast...my before reading is around 6, but after I eat a bowl of Raisin Bran cereal and have a coffee with sweetener my sugars jump to about 11?? I may have to look into a different cereal, but I though the high fiber would be a good choice...maybe I need to reduce my portion?? That's probably more of the issue, since I'm having two cups instead of one...my calories are good, but if I reduce the cereal and have a piece of toast...?? I'll have to experiment to see what works for me...the only reason it bugs me is that none of my other readings are over 10 after meals (or anytime for that matter)...


Later.
 
That's too bad about what your doc said... Keep working at it - maybe eventually you could prove her wrong ;) Even if you don't get off of them completely, at the very least, it's possible to keep the amount of meds to a minimum and avoid having to gradually take more and more over time.


I'd have to say, if you're able to keep your blood sugars under 10 for most of your meals, then you're doing well to start. You know that your blood sugars are on the high side consistently after breakfast, so you're in a much better position than a lot of people that I see who have diabetes. Looking back at your breakfast choices that you listed before, here is some of the breakdown of the sugar content:


raisin bran: 39 grams per cup (total carbohydrate minus fiber)

yogurt (low fat with low calorie sweetener): 42 grams per 8 oz container

orange juice: 27 grams per cup

muffin (bran, just for example): 29 grams per small muffin


So 2 cups of raisin bran, plus the rest, would be about 176 grams of carbohydrate and about 700 calories, just from the carbs alone!!! That's a lot of carbohydrate at a single meal! One method that I may have already mentioned is the plate method - if you think of all of your meals in terms of being served on a plate, for breakfast 1/3 should be fruit and/or veggies, 1/3 protein, and 1/3 carbs, with a serving of dairy on the side. Keep in mind this is an 8-10 inch plate, not the plates most people now use. Try to make protein and fruits/veggies the focus of your breakfast, with carbs/starches/grains being the last priority. If there are no other food choices that you can have in the morning, then you'll have to cut down on your portions significantly to control your blood sugars.


Is there anything else you can think of that you could have for breakfast?
 
Yeah, I've changed my breakfast cereal to Honey Nut Cherios (actually had Rice Krispies this morning)...going into the holiday season, it's going to be tough to avoid the baking...and portion control at meals...everyone is used to me being the sweep (I usually go up for seconds and sometimes thirds...:eek: )


As for blood sugars...I kept them all under 10 last week, but I forgot to take my meds on Sunday...sister & her family were down for a visit and I was side tracked by my nephews (not making excuses...I was a bonehead)...didn't even realize it until dinner...and my sugars were up to 11.3...bad me!! All is well again now though...


The doctor did say that I might be able to reduce the amount of medication that I take, but we will keep it the same until I take my next A1c test...


Now it's weigh in time...



Weight - 248.5lbs (-2.5lbs)

Waist (where my belt sits) - 41.25" (-0.5")

Gut (around the belly button) - 46"

Chest (around the nipples) - 46"

Thigh - 25.0" (-0.75")

Bicep - 15 1/8"

Neck - 18 1/8"



So not a bad week...I just have to keep an eye on myself control when around the Christmas "treats"...and also keep out of the beer...I will save my beer slip up for New Years...:biggrinjester:



Later.
 
Had a bad week this week...on my weigh in I had gained almost two pounds...now sitting at 250.4lbs (+1.9lbs)...too much junk and not enough veggies...but back to the plan...stay under 2200cal daily & no eating past 8pm...(kinda blew those two out of the water Thurs, Fri & Sat...oops!!)


This will be a much better week (no Christmas parties to attend!!)


Later.
 
Sorry, kinda fell off the radar...I've been doing quite well...I now have my blood sugar under control, all readings are between 4.5mmol and 6.8mmol, which is ideal..so I'm quite happy with that. I've also been really good with my diet and exercise, I've actually started daily exercise which I have never done...I'm finding that I am growing to enjoy it and even to look forward to the sweating, kinda gross I guess but there are definitely worse things to enjoy!


I haven't done a weigh in on here for a while, so I thought I would stop in and post an update...I haven't taken my measurements, but when I started on here I was wearing 42" waist pants that were a little tight...since then I've had to dig into the closet to find my 40" pants, and now they are starting to fall off...when I do up the belt the pants are folding up under neath, so it may be time to buy 38" pants!!


I'll try to remember to take some measurements so that I can give that update (kinda curious to see the numbers myself!!)


Anyway, my diet has been further reduced to between 1800 & 2000 cal for the last few weeks, only going over that when I allow myself to INDULGE in some poorer choices...but it is paying off...my weight is now 235.2lbs as of Feb 12th @ 11pm... :cheers2:


I'm finding that meking sure that I plan out my meals and snacks the day before really makes a difference on how easy it is to stick to the plan...now I am concentrating on getting my calories coming from the proper sources...aiming for 30%protein, 30%fat, 40%carbs...right now my mix is closer to 25%protein, 30%fat & 45%carbs...so I'm getting close...


Later.
 
Hey Madjak!


I haven't been around for a while either, but I'm glad you came back to give us an update! Way to go on losing 20 lbs! Also, I'm glad to hear that your blood sugars have been under control. Keep up the good work! What types of work outs have you been doing?
 
You must log in or register to reply here.
Back
Top