What’s on Your Plate? (#2)

Saturday, August 13, 2016

“Plate” #2

As stated in my prior post, I read a great article in Everyday Health, titled “Sizing Up Your Plate:  Why Portion Control Matters.” This post (#2) is a continuation of #1!

Along the course of my (diabetes) blog journey,  the topic of dining/eating out has come up a few times. Because this was discussed in the article in Everyday Health, I’d like to revisit it. Some important bullet points that were brought up–

  • NO Supersizing!  You and I know this is common sense, BUT — sometimes the challenge of the “good deal” gets in the way. It’s obvious, right? If you can get double the size of an item for only a few cents more, why not do it?  Why not? Because it’s a deadly decision. More food, more carbs is NOT what we need. It will cause weight gain and elevated blood glucose.
  • NO Entree, Please — A great tip to help with portion control, calorie consumption, and monitoring blood glucose, is to order a combination of soup and an appetizer — skip the entree. Trust me, it will be enough. I’ve had some wonderful meals by exercising this tip.
  • “Doggy Bag” WHY is the take-home container called that???  When I was kid and my parents went out for dinner, oftentimes they would bring home the proverbial “doggy bag.” Funny thing — the dog never got the contents. Why then, was it implied that the contents of the container was for the dog? I think it was a way for people to bring home their leftovers, without being embarrassed. Was it a case of “waste not, want not?”  OR was it a case of “I’m no millionaire; I can eat that tomorrow!” (They’ll just throw it out.)  My theory is that the “doggie bag” originated to save face — feed the dog; no embarrassment there. What’s your opinion?          Diabetics would be wise to look to the “doggie bag” (or take-home container) as a way to cut down on calories as well as carbs. Here’s a tip that someone gave me a long time ago and I found it to be very helpful.  Ask the waiter/waitress for a take-home container, when placing your order. That way, when the food arrives at your table, you can immediately place half into the container. Voila! Out of sight, out of mind. It works perfectly. The following day, you can enjoy your leftovers for any meal you like. [See my next post for a history lesson on doggie bags  :) ]
  • The Dreaded Wedding (or other catered affairs) — Why do you dread them? Obviously, catered affairs are the Sodom and Gomorrah in the life of the Type 2 Diabetic. Seriously, it’s an orgy of food. Every catered affair that I’ve ever gone to has included an open bar, followed by food, food, and more food. Between the cocktail hour, the smorgasbord, and/or the sit-down dinner, you’re counting 17 courses topped off with a flaming Viennese table!  :)  Ugh. They pull out all the stops — there ARE NO stops, no boundaries.  Here are some tips to help you get through these unavoidable fiascos.  Plate #1 — Choose low calorie, low carb foods (shrimp, raw vegetables, etc.). Plate #2 — WAIT! Gauge your time. Remember it takes 20 minutes for the brain to get the message that you’re full. Whether you decide to venture forward or not, remember NOT TO PILE FOOD on your plate. Take a reasonable amount. It’s better to go back a second time, if you really want more food. Take your time.  By the way, nowhere is it written that you HAVE to eat the wedding cake. A bite of it is all the “good luck” that the bride and groom will need.
  • My last and most important tip for the wedding-goer is DANCE!!! Dance, dance, dance — you’ll burn calories, lower your blood glucose, and you’ll feel really good with those endorphins “dancing” through your body.

 

 

 

 

What’s on Your Plate?

Sunday, August 7, 2016

“PLATE” #1

Do you live for a buffet/smorgasbord dinner? NOOOOoooooo! My conscience screams, DON’T do it! If you have issues with portion control, that kind of dining can be a downfall.

I read a great article in Everyday Healththe title was, “Sizing Up Your Plate: Why Portion Control Matters.”

Everyday Health does a great job in its discussion of diabetes and this T2D “listens” very carefully when they “talk.”  D. Wolter-Nitta, RD, CDE, nutritionist and certified diabetes educator at Montefiore Medical Center in Bronx, NY, was quoted on the topic of portion control. For the Type 2 Diabetic, who may be overweight, losing some pounds can lead to better blood sugar control and “possibly” less need for medication. Some of the information noted in the article will be familiar to you and some will seem like common sense. I read everything diabetes related. Truth is, there’s always more to learn and, if nothing else, reading the info will put it in the forefront of my mind. Can’t hurt, right? Everyday Health noted that Jill Weisenberger, RD, CDE, and writer, out of Yorktown, VA, stressed that “not eating proper carbs at a meal can lead to higher or lower blood sugars,” and we know what that can produce. Problems.

She, along with others, had some good points:

  • Weigh and Measure your food. LOL — right!  We’ll see about that.  :)    Okay, I’ve never been thrilled with doing “the scale thing,” but she’s right. It’s really difficult to guess how much food is the right amount, and we know that portion control is imperative. That’s why…
  • Visual Aids are so important! I was having difficulty awhile back in my T2D journey, and I went to a diabetes educator for help. I thought I had portion control down pat but was stunned to learn that the fact that I was eating apples the size of a softball didn’t make the grade. She tossed me a tennis ball and informed me that THIS was the size I should have been consuming. “Really?” I queried, while looking at the small ball that seemed to be lost in my hand. I realized that the difference in size meant that I was eating what would be considered two apples at each sitting. AAArrrggghhh! That explained my weight gain.                 IMG_3716By the way, when shopping for apples, TRUST ME, the ones that come packaged in the plastic bags are the size you should be eating.   It’s called SMALL! At first, I was saddened by the fact that my beloved apple snack had just shrunken to about one-third of its size.  Here’s what helped a LOT:  I sliced the apple into very thin slices — VERY thin!  During that same appointment, the Diabetes Educator shocked me into realizing that I’d been overeating just about everything — without even knowing it. She showed me a plastic hamburger to demonstrate the portion that we should be eating.  It seemed so small and alone on the plate — probably one-third of the size I’d been scoffing down. Next on her agenda was the “deck of cards” — another visual aid to slap me silly into “getting” the world of portion control.  WHAT??? How many of us eat a portion of chicken, fish or beef that takes up one-third to half of the dinner plate? Well, get a grip! The deck of cards it is.
  • Read Food Labels!   Besides the obvious — carbs, protein, fiber, it’s important to check out the food labels for the SERVING SIZE.  You may be surprised to learn that a can or package contains more than one serving per person.
  • Use Smaller Plates.  This is an easy one. Substitute a luncheon-sized plate for a regular dinner plate. This tricks your eye, because it looks like you have a lot of food on your plate when, in fact, your plate is smaller.    🙂
  • Beverages. Again, read those labels. You may be surprised to see that the serving size information will force you to make a different decision. Drinking is the fastest way to get carbs into your system; therefore, for better blood glucose management, it’s better to eat your carbs than drink them.
  • SNACK, SNACK, SNACK! Tim Harlan, M.D. and Medical Director of Tulane University Group in New Orleans, states (in Everyday Health) that snacking is important for the diabetic. He says that snacking “controls overeating, controls cravings, and keeps blood sugar stable.” MAKES SENSE!  🙂
  • WRITE, WRITE, WRITE! Another common sense tip. Keeping a food log is important when managing blood glucose levels. Simply put, it keeps us on track and holds us accountable. Not a big deal.

    “PLATE” #2 — continued in next post — will focus on eating out and will include social events such as weddings!

So folks, WHAT’S ON YOUR PLATE???

 

 

August 1st — HAPPY NEW YEAR! :)

Monday, August 1, 2016

As promised, this morning, I put my best foot forward —  DAY #1! 

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Started out by checking my blood sugar = 106, weight = 137.0 lbs. Continued 3x during the course of the day. Numbers were level.

Drank 4 oz. of V-8 juice.

Walked from 8:30 – 9:15, in between the rain drops.

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Returned home and had breakfast (1/2 peach, 1 slice whole wheat bread/peanut butter) This is the most difficult meal of the day for me. I’m allergic to eggs — everyone’s favorite breakfast food! I’ll be working on finding alternatives for healthy breakfasts.

Jumped in the shower, then off to my writing group  (11 a.m. – 1:00 p.m.)

Dr. app’t 2:00 p.m

Oops — lunch? Didn’t happen.  :(   Got to dr. office early. Chinese take out across the street. I ran in and got a cup of chicken/rice soup. (ate half.  It’s something…)

5:00 p.m. — HIT THE BRAKES — Kathy:  You’re diabetic — EAT!

5:30 p.m. — Prepare and eat dinner. (bowl barley, vegetable soup/a few saltine crackers.

7:00 p.m. — Dessert (sugar-free pudding. Dollop of whipped cream).

SLOW DOWNbedtime routine.  This is the most difficult time of the day for me. Why? because most people would refer to it as “bed”time but I’m just getting rolling. My plan is to start to slow down around 8:00 p.m. and actually go to bed at 10:00 p.m.  I brought a cup of chamomile tea to bed with me and started to read.  Perfect, right? It would have been, except that I realized I hadn’t finished my blog. I broke the #1 Sacred Rule of Nighttime Routine — I grabbed my laptop. Ugh. I know better than that! Quickly, I finished this post and now, it’s off to bed for this Type 2 Diabetic.

A quick spray or two of my Lavender and Vanilla Pillow Mist, and off to sleep I go.

Tomorrow? I’ll start over and improve each aspect all the way through the day!

Sleep tight!

 

 

10, 9, 8, 7, 6, 5, 4…

Sunday, July 31, 2016

3, 2, 1…BLAST OFF!

…and I will be (blasting off) — tomorrow morning!

The first day of August will be the beginning of my new year, my Day #1!

We all have those days when we just start over.  I’ve had countless Day’s #1!  If I could see into the future, I’d know there would be plenty more to come.  Is this considered a FAILURE? Not to me, that’s for sure!

Every opportunity I get, to start anything over, is a wonderful thing. No one is perfect. You know that, I know that, so let’s just move along — flaws and all.

If we looked at starting over in a negative light, would we ever progress? I think not.

Instead, I choose to start each new day as a positive beginning to the rest of my days on this planet. One day at a time, I WILL —

  • One day at a time, I will take my blood sugar (in my case, 3x/day).

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  • One day at a time, I will eat healthy foods at EVERY meal.

 

 

 

 

  • One day at a time, I will walk to exercise my body and keep my blood glucose in check.

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  • One day at a time, I will LOG my blood sugar, weight, food, exercise.

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  • One day at a time, I will pay close attention to what my body is “telling” me.

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  • One day at a time, I will exercise POSITIVE THINKING.

 

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  • One day at a time, I will meditate.

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  • One day at a time, I will spend precious time reading.

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  • One day at a time, I will purge my house — getting ready to move.

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  • One day at a time, I will paint, crochet, bead, quilt, refinish furniture, upholster a piece of furniture, OR care for my flowers/plants. (ETC!)

 

 

  • One day at a time, I will continue to read, research, and work on my writing projects.

 

 

  • One day at a time, I will contact/meet with FRIENDS.

 

  • One day at a time, I will REST.

 

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Are there enough hours in the day? Of course!

 

 

 

Inspiration!

Saturday, July 30, 2016

MONDAY is August 1st, and I have a great idea!

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In my last post, I discussed logging my blood sugar levels (and my weight — forgot that one), my food intake, walking — everything possible to keep my regimen on track and working like a well-oiled machine. I am well aware that none of this is NEW to this Type 2 Diabetic.

My great idea is this — I will consider August, the NEW YEAR! Yep — like every January, starting over. I know every day is Day #1 on this Diabetes Trail but, for me AUGUST will be MY new year! I’ll be doing all the things noted above to get back on track (again) and August will be the month for me to take care of myself. Then, I’ll move that process into the other eleven months of the year.

I just started a list for Monday:

  1. Call for an appointment for a massage! I feel better already! Usually, when I go for a massage, I buy a package of three. It’s NOT inexpensive, but I’m worth it! Also, I know that, if I have them already purchased, I’ll really go.  So, THAT’S #1 on my list.  (Everyone is different, so check with your doctor.)
  2. Call for an appointment to get my hair cut and colored. I’m going to be broke after the first week of August is over but, Oh Well.  Again, I’m worth it, damn it!🙂
  3. Call for a nail appointment! Manicure and pedicure — top to bottom.🙂

 

TAKING CARE OF #1…………………………………………………THAT WOULD BE ME!

 

Step By Step — One at a Time!

July 30, 2016

I’m convinced this is the only way to do it.

This?

What’s that?  :)

“This” is the simple, easy, healthy way to live. If I follow my regimen one step at a time, I’ll succeed. We can all follow through with one step, then the other, then the other.

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During this “time” of my Dental Dilemma, my food consumption has been on a downward spiral.  The reality is, that I can’t chew most foods.  I can handle pasta, meatballs, fish, that kind of thing. I’ve grown fond of soups. Somewhere along the line, I realized that cake fit into that category of “easy to chew” foods.

NO! STOP! DON’T DO IT!  Those are the words I screamed at myself, but to no avail —  I caved, on many occasions. It didn’t seem to effect my blood sugar, because I wasn’t eating MUCH food of any kind. I guess the sugar filled in where the quantity was lacking?

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I lost 21lbs some weeks ago and, although my doctor wasn’t thrilled at the speedy weight loss, secretly, I guess I wasn’t too upset about it.  As a result, I didn’t think the cake would “hurt” too much. I looked down this morning and noticed that my stomach seemed to have expanded.  OH, NO!  I guess “it” caught up to me.

My Dental Dilemma is just about coming to a close — I should be able to eat like a “normal” person within the next week or two…what will happen then? Fear is setting in. Will I binge? Will I gain all the weight back? Ugh.

GET WITH THE PROGRAM, Kathy! …and I will. Back on track, doing the right thing — one step at a time — that’s what I’ll do.

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I’ve decided that I’m going to get a head start. I’m going to chart every morsel that passes my lips — starting right now! By the time the nonsense with my teeth has come to an end, I’ll be back on track with eating properly, monitoring my blood sugar, walking, and logging it all.

Wish me luck! Hopefully, I won’t need it.

 

There goes July…swoosh!

Saturday, July 30th, 2016

That went fast!  July just flew by — August still ahead, and I’m going to take advantage of it. Living in the northeast is a treat at this time of year.  Everything’s is bloom…

The colors are beautiful and invigorating.

My heart races when I enter the fruit/vegetable market.

Soon, my “Dental Dilemma”       IMG_4427will be at an end (HOPING!), and I can get back to eating properly.  Can’t wait!  Dental issues can be a real problem for a T2D, but it’s almost over.  Thinking positively.

It’s all good — or at least it WILL be. One day at a time.  Here’s where I go to reclaim my serenity.

Have a great day, folks!