What works for you?

[TAutry]

Hi all,

Some of us have posted details of our approach to diabetes management in a now closed thread. I believe it may be useful to continue to explore the various views of our members. Be sure to stay with the topic and let's see what we can learn.

Travis

[Ashtur]

Well, I'm not entirely sure that I have alot to say, because I've only been doing this since the beginning of February. Anyway, I'm recently dxed T2, diet/ex only.

I'm basically trying to go with a balanced diet. More or less like the ADA guidelines, though a bit more weighted to meat than it suggests. Overall, I'm supposed to get 2200 calories a day. Each meal is 60gm of carbs (not counting green veggies, and lunch/supper is allowed 2 servings of non-starchy veggies). Generally 2 of those carbs will be bread or potatos (bread is generally a whole grain dark bread of some sort. Pepperidge Farm German Dark Wheat being a favorite), 1 will be fruit, and the other will vary (maybe a starchy veggie, maybe something else).

Then also 2 snacks during the day, allowing 4 carbs total.. so in the afternoon, and late evening, I'll have a 1 or 2 carb snack (I don't always go "up to" my limits). I know that's alot of carbs for the day (220-250 most days), but my numbers have been solid so far (last A1C was 5.4), so it's working. I also try to have some cinnamon with my breakfast (usually put it on something, or in my yogurt).

Also then I walk 30-45 minutes 5 days a week (at least).

I really think I'm fortunate. I was caught on a random test, and it seems that it was caught early enough that my system is still tolerably "forgiving" that I can do this without meds.

BTW, since my dx 3 1/2 months ago, I've gone from 243 pounds to 217 to boot, which I'm sure has helped things.

[HeatherP]

Moderation in all things: Food (both healthy and not), work, excercise, alchohol, "me" time, my cats, and fun.

If I eat a healthy, well-balanced diet 90-95% of the time, then the other 5-10% doesn't count.

The most anybody can ask of me is that I try my best.

My sugars are usually pretty good, but when they're not I don't beat myself up over it.

No matter what, I'm going to enjoy my life and have fun. I may not live to be 100, but then again I don't want to be that old.

[TAutry]

Ashtur and HeatherP,

Great way to start off this thread!

I think you both demonstrate the often overlooked element of a Positive Mental Attitude. It isn't always easy, but I believe that effective diabetes management requires a PMA.

Travis

BTW, congrats on the weight loss, Ashtur!:thumbsup:

[Lorna]

Forward planning to do whatever everyone else is doing!

[Shalyndria]

Great idea for a thread Travis :)

Ash, never sell yourself short; you and you alone are responsible for your own success. And it is a success! :thumbsup:

I am much like Heather in my life; while I am tolerant and watchful of my Diabetes, I don't let it control every decision I make. I do my best to keep my BG's in relatively good control for my own body, exercise enough to enhance my quality of life, and try to balance work and play as best I can. And I'm lucky enough that it comes fairly easy to me (perhaps due to PMA ;) ).

And you're dead right Travis, it is easier for an optimist to have any disease :)

Shy

[SunniD]

I've had diabetes 43 yrs., dx at age 7. Was doing really well most of my life with A1C's below 6.5 for a type 1.

Human insulins didn't work for me so I had to change my lifestyle till they finally made an insulin named Humalog that worked for me. I was having such adverse rxns to it though. Life goes on and can use either pork or novolin now.

I have a daily regime of getting up at 5 and biking for half an hour before showering and getting ready for work. I walk 3-5 miles/day at work and take a 10-15 mins. walk at lunch.
I lift wts. in the evening and try to make it out for another walk
or use the treadmill.

I have gone back to a simpler lifestyle and eat a "whole food diet" not incorporating too much from a can or processed.
I do take vitamins/minerals and believe they are helping a lot.
Docs can't find enough complications to write letter for a pump
after 43 yrs. I tend to not agree because I prefer to pump.
I do have a slight neuropathy left and to me that's not nothing.
I have recovered from lots which I won't go into. I decided I
didn't want to live like docs were telling me I had to live so
I changed that. There is always Hope!! Am here now without using a C-Pap machine at nite to breathe and without taking any ACE/ARB bp meds. Don't need STATINS yet either. Am just on 1/2 diuretic because I'm having adverse affects to Novorapid insulin and I can live with this. Also on thyroid meds.

This is today and who knows what the future will bring but
I'm getting all the knowledge I can to decide what I prefer to do to handle the situation. Knowledge never killed anybody.<smile>

I also use a lot of Shiatsu massage and reflexology on the pressure points on the feet. I believe this has helped keep
my kidneys in good shape also as well as the vitamins/minerals.
My feet are also not too bad as they aren't numb or tingling
and can still feel vibrations which are usually the first to go.

Each person is different and I believe they have to do what's best for them. Sometimes the simplest of things like drinking tea
will help us the most in the long run. I also make sure I drink
only distilled water so my aging kidneys aren't overworked.*g*
I limit milk products and red meats for the same reason.

After being a single parent and spending most of my life raising a child this is the time I want to have fun and I mean to do it in a fairly good condition.

Sorry, this got so long.

SunniD

[TAutry]

SunniD,

Thank you for posting. In my book, you are a Diabetic All-Star!:thumbsup:

I have been impressed during my time here with the encouraging and inspirational stories some of our longtime diabetics have shared. I hope some of the others will post.

Travis

[fishy]

I drink a lot, have a poor diet, more or less guess how much to inject by looking at my dinner, sucking my teeth like a plumber and then going "Hmm, about an 8 I think".

My Hb1Ac is always 5 point something, I have at most 2 minor hypos a month, my fasting BGLs are a rock solid 6.5, a reading above 10 is very rare, my chloresterol is low, I have lots of "good chloresterol", my blood pressure is low, etc. etc.

In fact my life is pretty much back to as it was before I was DXd apart from the injections.

[dpav]

Hello
I am a different story but I have good results now.
I got this at the age of 8. I have had T1 for 40 years. I was initially taught to alter the insulin with tests that I did not like to do. I had a serious thinking pattern that I could feel exactly where I was, High Low or just right. So I did not do many tests from the urine type. Then years later;
When I had been in business for a couple of years I had some blood leak in my eye. I did not understand what was happening. I did not see a doctor except to get scripts. I went blind, I had. Neuropathy, and my nephropathy was starting to get out of hand
I finally came to understand 20 years ago that I could not feel where I was accurately or even close. I started to see doctors and testing with the new blood testing devices. I had an A1C of 13 and I did not understand all I needed.

Now I have gone through surgery for my vision also laser as well. I have 20/40 and 20/50 eye sight. My nephropathy has reversed. And the neuropathy is the only part that is still a pain.

I now test 8 to 12 times per day. I am on the pump. I have regular control and I am at an A1C of 5.9 and that has been consistent for the past 2.5 years.
I taught myself to dislike foods that were bad for me. I actually hate sweets, I dislike bread based materials. I love vegetables. I eat small amounts of protein so I do not mess up my kidneys. That one was hard. But I am not interested in getting on dialysis. So I keep the protein low.
I do walk and I need still to do more in the exercise area. And I have improved in the past year. I have a lot of pain issues and I have been able to gain some control from keeping to the rules of diet, insulin regimens and testing.

I have been able to turn a mess around and I am greatly blessed with the present outcome from doing what I am supposed to do. Also the biggest thing I did to get corrected was I started to see an endocrinologist instead of a GP. That is where the major changes started. The education was very valuable. I have found that from total rebellion to doing things the correct way is not difficult to change to and it is not hard to keep up with. It just takes time.
Testing has helped a lot. Exercise is very helpful, Food types have greatly helped get balanced and kept me able to stay that way. Regular lab work has helped me understand where I am and what I need to do next. My Endo is very informative. I did not know how dangerous protein was and that after protein then cam potassium as a kidney danger. With good control the dangers have lessened very much. I would not have learned this with my past GPs.

I learn a lot from this forum. This has been very helpful. It educates me, lets me know I am not alone with similar situations. I am able to ask questions and I get good responses. These combinations have all helped.
Don

[TAutry]

Don,

You are another of our All-Stars!:thumbsup:

As unpleasant as it was for you, that eye problem turned out to be a blessing. It got you on the right track. Thank you for sharing the story.

Fishy,

Yours style would seem to be the exception that proves the rule. Not many of us are able to be so casual and have the results be so favorable. If it ain't broke, no need to try to fix it.;)

Travis

[TAutry]

Ok Guys,

This thread has sat idle too long. Please share your 'trade secrets' here. Tell us what the key to your successful diabetes management is.

Travis

[KLD]

I posted a lot of this information in another thread, but this is a more appropriate place for it. I control my blood sugars with a low carbohydrate diet. I've eaten this way for two years, and have seen a vast improvement in my blood sugars (they never go outside a range of 4 (72) to 5.5 (99), my blood pressure has normalized, the numbness in my feet has gone, and my severe digestive problems (diagnosed as irritable bowel syndrome) has cleared up.

I eat about 12 grams of carbs four times a day, three meals and a bedtime snack. Contrary to many people's idea of low carb diets, I eat very little red meat, mainly because I live alone and can't be bothering cooking it just for myself. I have fish or chicken or dishes made with various kinds of cheese and/or eggs.

I eat almost no grain products; instead of bread I eat crackers made with unprocessed bran or low-carb tortillas, or bread I make with almond meal instead of flour. I make my own muffins with bran and/or flax meal (ground flax seed) instead of flour and add a few berries. The only fruit I eat is berries, as they are quite low in carbs. I don't eat potatoes, rice, or starchy or sweet vegetables (no carrots, green peas, or beets), but I have lots of cauliflower, brocolli, asparagus, brussel sprouts, green beans, raw snap peas, and a full range of salad vegetables. I also make a lot of soups, a couple of favourites being a chicken and cabbage soup, and one made with chicken broth, cream, gouda cheese, brocolli, and cauliflower.

For breakfast I occasionally have bacon and eggs, but usually I don't get up in time to cook it! More often I have half a cup of plain, full-fat yogurt sweetened with a DaVinci syrup or a bit of sugar-free jello powder, and one of my bran crackers. Another breakfast that I love is half a cup of ricotto cheese mixed with some cream, sweetener, a tablespoon each of bran and flax meal, with a few berries added. If I haven't had that for breakfast, I usually have it for my bedtime snack.

I don't drink milk because of the natural sugar it contains (lactose), but I eat all the cream I like (and I like lots!)

There are lots of delicious low carb desserts - on the weekend I made a berry cobbler with raspberries and an almond-flour crust, topped with whipped cream. Another favourite is baked custard made with an artificial sweetener and replacing the usual milk with half cream and half water. I have a wonderful raspberry dessert recipe made with an almond flour base, a middle layer of cream cheese, sweetener, vanilla with whipped cream folded in, and a top layer of sugar-free jello with raspberries mixed in. I make it in a spring-form pan and it looks elegant and tastes delicious. I often serve it to company, and I'm always asked for the recipe. Nobody believes me when I tell them it's low carb.

I eat almonds and macadamia nuts for treats, often accompanied by a square of 85% chocolate - it's 85% cocoa butter, so there's very little sugar in it.

So you can see that I eat well - far better than I used to - and I certainly don't suffer from lack of tasty food or variety in my diet. Besides the improvements to my health that I mentioned above, I have a lot more energy than I used to. I have some life-long heart problems (I have two mechanical valves and a pacemaker in my heart) and I had always put my lack of energy down to that, but I now know it was the way I was eating. And just as important as the physical improvements, is the powerful feeling I've gained of having control over this disease rather than its having control over me.

In no way am I trying to talk anybody into this way of eating. I'm simply responding to Travis's post asking what works best for us. This is what works for me.

Karen

[Harold]

Karen, that sounds like a really low calorie diet as well. From carbs your only taking in like 180 to 210 calories a day. How many calories a day are you taking in on your plan?

[KLD]

I haven't got a clue, Harold. I'm one of those people whose eyes glaze over at the thought of trying to figure out calories - mathematics definitely isn't my strong point! When I started this way of eating, I did it to control my blood sugars, not necessarily to lose weight, but I did go from 145 pounds to 116 quite quickly and began to worry that I was going to disappear completely. (I'm about 5' 6"). That's when I added the extra 12-gram bedtime snack and I went up to 120 lbs and have stablized there for a year and a half. I've found that it works best to add the extra carbs as an extra "meal" or snack, rather than add them to one of my regular meals. I definitely limit meals to 12 grams; otherwise my blood sugar levels go higher than I want them. My goal is to never go over 5.5 (99) two hours post prandial, and I very rarely ever do.

I do eat a lot of fats in full-fat cheeses, meats, eggs, custards, whipping cream, etc., so I probably take in a lot of calories that way.

In my journal on my other forum, I post my actual meals and resulting blood sugar readings, so if you really want to know, I could copy a few days' worth here. Maybe you could tell me how many calories I'm eating since I'm too stupid to figure it out for myself!

Karen

[lilly]

like Karen,i also follow a low carb diet,a slightly lower carb count than Karen,my split is 6,8,8,8 over the day and i balance my diabetes and weight very well with this WOE.My bgs range from about 3.8 b4 meals to usually 5.5 after meals with the odd 6.0 now and again.My cholesterol is great,my weights 103lbs and my A1c is 5.4.I eat nuts,PNB,cheese,eggs,cream,veggies and meat,(chicken mostly) and i've lived this way for the past 4 years now.My calorie intake tends to be around 1300 to 1700 depending on my pnb consumption.
I'm not saying the low carb way is for everyone,but it most certainly has a place in diabetes control for some of us.I'm a T1.5 (slow onset T1) and by low carbing,it allowed me to drop my insulin injections for over 2 years,I am on a low dose of mixtard now as the diabetes has progressed but i,m thankful to this WOE for the time it gave me as an insulin free diabetic.It works for me and i think we all have to what we've gotta do to keep control of our dx and in my case,low carb,exercise and a small amout of insulin is the best way.

[TAutry]

Karen and lilly,

Thanks for sharing your perspectives. As I have said in other places, diabetes is not a one-size-fits-all disease. I believe it is important, particulary for new diabetics or those seeking better control, to have a range of information from those who are managing successfully.

If you haven't already, Karen, please post some of your recipes in the Recipe forum. Some of us might find them interesting.

As for desserts, I have seen two responses to 'diabetic friendly' versions. Some folks are very open to them, but I have literally seen people stop eating something when they saw me eating it or learned it was reduced sugar. It is amazing how unintentionally cruel some can be. My response to those who stopped eating: "That leaves more for me.";)

Travis

[lilly]

Travis,when i cook anything from our low carb recipe section,you can bet your life that the 'high carb' people in my household gets the biggest portion of it,it drives me nuts,lol.Our brie bake,raspberry delight,Karens cobblers and the low carb pizza dish goes down a treat with everyone,unless i tell the kids its low carb,then they won,t touch it!

[KLD]

I've just had a quick read before getting ready for work, Travis, so I don't have time to post the recipes now, but I'll get some posted over the weekend for sure.

Karen

[Rainsunbow]

Hi everyone, glad to hear you guys are in such good control.

I went on the carb diet awhile ago, before I knew I had diabetes, and I got worn out on it after a year or so. Lilly and KLD's post make me want to try it again now that I have diabetes because they have such good b/s control. I have weight issues as well as having to eat the right amount of carbs for b/s control. Some times I'm confused, because if I want to snack on something beyond my diet (i.e. cheat), I'm not sure to go for more carbs or more fat, I don't know which one is more harmful, bad b/s or being obese. I'm trying really hard, but when you have to cut down fat and carbs, it can be challenging. I never ate out of control to begin with, I just have one of those slow metabolisms.

For breakfast I eat no more than 45 carbs and no more than 10 fat grams. For lunch 45 carbs and 20 fat grams. Dinner 60 carbs and 20 fat grams. If I want to snack I have to subtract out the fat grams or carbs from one of my meals. Most of my carbs come from fruit, milk, bread and potatoes. I'm allowed as many vegtables as I want, lets face it, who ever needs to cut back on the amount of vegtables they eat. I can't ever hear someone saying "well I think you should cut back on the amount of broccoli you are eating, it's just way too much"... hee hee. I love to cook, it's my favorite thing in life, this diet really makes that hard. But I'm getting through it. I exercise five times a week. My b/s are usually around 110 before meals and 135 after. According to my doctor this is good, but I would like it to be lower. Darn tootsie rolls haunt me in my dreams. I'm not currently loosing weight, not really sure why (im not on insulin), but maybe soon I will want to kiss the scale. I was wondering if there are many here that need to lose weight, I'm talking 100 lbs or more... I was looking at the pictures of everyone, and I am starting to feel alone on here, y'all are skinny. Well this is what is working for me, I would like to lose more weight, but this is a good enough challenge for now.

Leigh

"My life is perfect, because I accept it as it is" - Lenny Kravitz-

[Harold]

Karen,

Don't know how long it will take, my free time has disapeared for most days, but instead of posting it try to e-mail me a day at a time. Then I can break them down and post them once. Should be easier that way, and in the meantime I'll have to break out my reference materials. :D

[KLD]

Hi Harold,

I just tried to e-mail you but got a message saying you don't wish to receive e-mails through this board. So I'll respond this way.

I just offered to send you a few daily menus in case you were interested in the total calorie count yourself. It's not important to me because on Dr. Bernstein's plan, we don't worry about calories or fat counts - just carbs. But, for your information, here's what I ate yesterday and how it affected my readings:

Fasting blood glucose: 4.3 (77 in the USA)
Breakfast was a dish of Ricotta Cheese Breakfast (that's 1/2 cup ricotta cheese, 3 tablespoons whipping cream, a tablespoon each of flax meal and unprocessed bran, and a bit of liquid Splenda) with 3 medium-sized strawberries sliced into it.
2 hours later: 5.2 (94)

Before lunch: 4.5 (81)
Lunch was ten raw snap peas and two tuna melts (canned tuna with mayonnaise on bran-a-crisp crackers with cheddar cheese on top, popped under the broiler for a few minutes). In case you're not familiar with the bran-a-crisps, they're a Norwegian crisp bread type of cracker that are made of 65% wheat bran and have 20 calories and 4 effective grams of carbs each.) The only other ingredient is rye flour.
2 hours later: 5.0 (90)

Afternoon snack: 1 square 85% percent chocolate with eight almonds.

Before dinner: 4.4 (79)
Dinner was ten raw snap peas and an "everything I could find in the fridge" salad - spinach, cabbage, cucumber, celery, sunflower seeds, crumbled bacon, and macadamia nuts with a mayonnaise dressing. For dessert I had no sugar Jello with some whipped cream.
2 hours later: 5.5 (99)

Before bed: 4.4 (79)
For a bedtime snack, I had a Mock Danish (2 ounces cream cheese mixed with an egg, some liquid Splenda, vanilla, and some cinnamon and zapped in the microwave for 1 1/2 to 2 minutes).

That's a pretty typical day for me, although a couple of times a week I will have a meat and vegetable dinner (maybe a small steak, a few spears of asparagus, and some brocolli or a serving of the cauliflower casserole that I posted in the Recipe section yesterday.)

Karen

[Harold]

Have question. What kind of unprocessed bran corn, oat, rice, or wheat? There will probaly be other questions. Have not seen the liquid splenda but it has no calories. Only use a packet on creme of wheat nothing else.

[KLD]

Unprocessed wheat bran, Harold - sorry, I should have specified that. I buy it at the organic produce store.

It took me a long time to find a source of liquid splenda, but I finally did, and I order it from the internet. If anyone wants details, let me know. As you're probably aware, the granular splenda has about one gram of carbohydrate per teaspoon because of the filler they put in it to make it measure the same as sugar (maltodextrine - a sugar). That may not sound like much, but when your carb intake is as low as mine, every gram counts.

I'll be very happy to answer any other questions to the best of my ability. I appreciate your interest.

Note to Leigh:

I had the same concerns that you do about fat when I first started eating this way, but my late husband had become blind as a result of diabetic retinopathy, and I was determined that wasn't going to happen to me. Following the Canadian Diabetes Association's recommendations was definitely not working for me, and I decided to give this way a try. I couldn't believe how quickly things improved - weight, blood sugar, blood pressure, cholesterol and triglyceride levels, neuropathy in my feet and digestive problems. The only negative thing that happened was problems with constipation, but that was resolved by taking a fiber capsule containing flax fiber, acidophilus, and L-glutamine. (Psyllium husks do dreadful things to my digestive system so I couldn't take that.) I'm 61 years old and feel better and have more energy than I have had in my whole adult life. The only supplements I take are calcium-magnesium capsules and a multi-vitamin. In fact, I feel so much better on this way of eating that, even if I could magically be cured of my diabetes, I wouldn't change.

People tell me that they couldn't give up all the foods that have to be given up no matter how much they wanted to, but I found that it was only hard for a week or so and then the cravings disappeared. I will never stop looking at a glazed doughnut and wishing I could have one, but I no longer crave them. Krispy Kreme Doughnuts recently came to my city and someone brought some into the office and left them out for everyone to help themselves. I walked by them several times, thought how good they looked and how I wished I could have one, but I wasn't even slightly tempted to eat one. I never would have believed that possible a couple of years ago.

Karen

[soremom]

I have found that if I cut my portions in half and eat smaller meals, it helps keep my bgs under control and I don't have to make many adjustments to what everyone else is eating, especially eating out or at potlucks and such.

I know I need to lose some weight but the is more from lack of exercise. I know it is any excuse but with my schedule it is hard to fit in. and I have a problem paying for a babysitter while I pay to go to exercise and for a walk. I like being with my kids when I am away at work all day.

I must being doing something right because my A1C is 5.3 and the rest of my labs are doing good also. So I will continue to chase my toddler around and keep things this way till I need to change.

I hope this makes sense, it has been a long day.

Kim

[Gary]

I usually avoid sugars and saturated fats by going on a diet plan my dietician suggested and eating more fruits and vegetables. I also walk twice a day every day (a total of 1 hour each day. My BG has been in the range of 75-88 for the past 3 month. ****, I feel good!

[KLD]

You can't get much more perfect than that, Gary. Good for you. That feeling of being in control of the disease rather than its being in control of you is one of the best things about having such good results, isn't it? I love that feeling.

Karen

[Deager]

Karen and Lilly,

Cudo's on your great control. Jack was told a week ago by his doc to restrict his carb intake to no more than 90 carbs a day. Geezzzz... I just finally got good at making the Glycemic Index meals!! Going from that to 80-90 carbs is like a shift in the universe to me....not that I have to limit my carbs, but I tend to eat what Jack eats (cause I hate cooking two meals plus I think it shows support for him....) and so I am....AGAIN....having to learn new shopping and cooking and meal planning skills. Jack is 5/7" and 135 lbs. (ack....same weight as in high school....I HATE HIM :) ! ) so it isn't cause he needs to lose weight at all, but we are trying to keep his bg's in the right numbers. Amazingly enough, his control has gotten even better. I know the pump is about 1/2 of the reason, but I believe this awful low carb thing is the other half....hehehehe.

I'm definitely going to the recipe section for your recipes and I would also like to know where you by the liquid Splenda online. Jack and I both like the Spenda vs the Equal, and like you said, Karen, every carb counts!

Thanks!

Diane

[KLD]

I'm still at work, Diane (some people don't have enough sense to go home at the end of the day!) but when I get home I'll find the site for you to order liquid Splenda. It seems horrendously expensive, but you literally measure it in drops and it lasts forever.

I'll send you a private message when I get home, too, giving you information about how to find the low carb diabetes site that Lilly and I both belong to. There's a very extensive recipe section there, and the great thing is that they've all been tested by members. When I first started this, I was trying out recipes at random and some of them were pretty dreadful!

I've been reading your posts and have a great deal of sympathy because I lost my husband last year to complications of diabetes. He had lost his eyesight to diabetic retinopathy, and then his kidneys failed, causing a heart attack. You and Jack are fortunate that your doctor is aware of the advantages to diabetics of low carb eating; ours was not, and we discovered it on our own, too late to be of help to John.

I'll be in touch from home later this evening.

Karen

[Harold]

KLD,

Wheat bran it is.

Do you use the Lite version of anything, or made from skim vs. whole?

Spent about five minutes on it today and had to quit for today. Did you know if you misspell today just right it comes out toady? :)

[KLD]

No lite versions of anything, Harold, because low fat foods normally have a higher carb content than full fat ones. That's why milk is not allowed, but cream is. Fat is not a consideration in Dr. Bernstein's method of control. Many people find that hard to adjust to when they first start eating this way, but when their blood lipids improve in a very short time, they soon become believers. Dr. Bernstein is adamant, from his own experience and that of his patients, that it is not fat that makes us fat or that raises our cholesterol, it is carbohydrates. The only time that fat is bad for us is when it is eaten in combination with a high intake of carbs. I would guess that my fat intake is probably in the range of at least 70%, but that's just a guess.

As for misspelling "today" to make "toady," I can't say that I've given it much thought to date, but now that I have, I have to say you're quite right!

Karen

[KLD]

Hi again Dianne,

Here are a couple of sources of liquid Splenda, one American, the other Canadian:

USA source: www.locarber.com

Canadian source: www.low-carbing.com

As I said, the price shocked me at first but you use such tiny amounts that it lasts forever. It says on the 8 ounce bottle that it provides the sweetness of 32 cups of table sugar.

I'll e-mail you the other information I promised you.

Karen

PS - I made an error in my earlier post when I said granular Splenda contains one gram of carbs per teaspoon; when I got home and checked my package, I found it's only half a gram per teaspoon. Still, it adds up, especially if you're baking with it. One cup of granvular Splenda contains 24 grams of carbs.

[Deager]

Karen,

Thanks for the link. I'm going to go check it out.

Also, thanks for turning me on to Dr. Bernsteins book. It is soooo excellent! I'm on my second read thru!

Lotsa changes coming Jack.......!!!

Diane

[KLD]

Oh dear - I'll be in deep trouble with Jack!

Karen

[am1977]

What works for me...I'm still trying to figure that out. I don't eat the same things everyday or at the same times. I also often give in to my cravings. Both of those things make controlling my blood sugar difficult. I have tried the meal plan, but I never stick with it I know I got to follow a more structured plan, but so far nothing has worked. I'm hoping to learn something from all of you, it sounds like you all mostly have a good handle on things.

[TAutry]

am1977,

One of the reasons this thread was started was to allow those of us who have developed a successful method of managing our diabetes to share it so that those who are still struggling might find useful, proven, ideas.

In general, some people are more self-motivated than others. I am. I don't require outside encouragement to get me to eat as i should, exercise or take my medication. I know what I want to accomplish and I have learned how to do that.

Not everyone adapts to diabetes well. Some of us have a real struggle with changing the way we eat. Some of us refuse to exercise. Some, even, refuse to take their medication.

Then there are those that need some outside encouragement and accountability. From your post where you mention 'not sticking' to a meal plan, I believe you need a little outside motivation. Often, with diabetes, the proper instruction, encouragement and motivation can come from your medical support team. Your doctor can offer some of those things, and can also point you toward a nutritionist and/ or a Certified Diabetes Educator(CDE) that can help you get on track.

The key is accountability. Your CDE can essentially become your diabetes coach. They can assist you with defining your management goals, provide you with the information and tools to accomplish them.

The final part of successful diabetes management is up to you. You have to decide to take charge of yourself and your diabetes. You will have to eat the right things at the right times. You will have to take the right medication at the right time. You will have to exercise, even when you don't feel like it.

The ultimate goal for successful diabetes management is a long, relatively healthy, life that is free of or with few diabetic complications. We want to keep all our fingers and toes. We want our kidneys to function. We want to see. We want to have feeling in our extremities.

I can't promise you any of the above if you get control of your diabetes. I can promise you that whatever comes or goes, at the end of the day, you will have the satisfaction of knowing that you have done your best and given your all. No matter what you will be able to hold your head up and look yourself in the mirror and better accept whatever comes your way.

There's my bit. Make what you will of it and keep us posted. I look forward to reading of your successes in future posts!!!

Travis

[KLD]

That was very well said, Travis. I've always said that right up there with the health benefits of having my blood sugar under such good control is the wonderful feeling of power and self-esteem that comes with being in control of my diabetes, rather than its being in control of me.

Karen

[am1977]

I also think what you wrote was very well stated, Travis. I know I need to be more disciplined in what I eat during the day. I tend to go to extremes when it comes to eating. Either I don't eat enough (even went through a period before I was diagnosed where I was borderline anorexic) or I eat too much (my highest weight was in the 170s) and I am 5'8 so that is overweight. Right now I am at my second highest weight, but I am slowly losing (very slowly). However, I still have trouble with keeping to a meal plan. My CDE did give me one my last visit, but being me, I stuck with it for a week and then gradually fell back into my old habits. Exercise isn't a problem for me. I go everyday to the gym for 40 min to an hour. I just need more will power. I almost feel like I need a CDE or nutritionist to yell at me a little more and really lay down what I need to do, lol :D I know I can't keep eating how I have been. I'll use today as an example, I didn't eat that much, but what I ate wasn't exactly healthy. Breakfast was probably the best meal I had all day, I had Low carb Special K (first time trying it and it's not that great) with skim milk and strawberries. I didn't have much of a lunch. I had some reduced fat Cheese curls. I am so addicted to them, sometimes I can't stop eating them. Then around 3 I had a suger free/fat free frozen yogurt. That's all I've had all day. I think the weather must be affecting me, when it's this hot I don't feel like eating much.

What would you all suggest I do to get back on track. I don't really cook, since I live alone and many times I don't feel like it. I also hardly eat any veggies or drink any water. I know something needs to change. I don't feel healthy eating this way.

Thanks for your help and advice :)

[TAutry]

What would you all suggest I do to get back on track.

Andrea,

You do ask loaded questions, don't you?;)

I wish there was an simple answer. I don't believe the problem is figuring out what is needed. I believe the problem is you finding the desire and will to do those things that you know you should be doing.

I would recommend that you make a list of goals. Decide what you want out of life, including you diabetes control. Take the list and post it in a prominent place where you will see it everyday. I would suggest your mirror. Look at the list every morning and evening.

Take each goal and make a plan to achieve it. The goals don't have to be large, difficult things. Make a goal to eat a salad this week, then do it and check it off on your list. You need some victories. Make small goals, achieve them, check them off. If you can make your small goals steps toward achieving larger goals down the road, you will look back in a few weeks and be amazed at what you have achieved.

Cheese curls? Addictive? May I have a Dr. Phil moment? Those things have ZERO nutritional value. Declare today as your Independence Day. Gather up all the **** like that and throw it out. Get some nuts and string cheese to keep on hand for snacks.

If you haven't already, start reading labels. Using your meter, decide how many carbs you should be eating per meal and per snack.(Hint: Your CDE probably gave you this already.) Quit skipping meals. No matter how busy you are or how inconvenient it is, eat when you are supposed to eat.

You know what you need to do, make like NIKE and 'Just Do It'.

Finally, post your successes here. It doesn't matter how small or inconsequential you believe them to be, share them here in the appropriate forums and we will celebrate them with you.

You want addictive? The cheers and adoration of your Diabetic peers can be addictive. Try it and find out!

Travis

[Ashtur]

Another bit of advice, is don't try to meet every goal at once.

Set a goal for today, for this week. Maybe "Eat more veggies". Don't try to make the goals for the week "eat more veggies, stop the cheese curls, take up weight training, do yoga and eat leaner meats" all in one fell swoop.

This week, stop the curls. When you have kicked those... grab the salad (those prebagged salads are great btw), and so forth.

For example... when I was dxed back in Feb, the first goal was to walk 30min/day 5x week. After that, (about a week after dx) I was getting into that routine, so it worked well that I saw the CDE and worked on the diet.

I actually didn't start testing my blood for 5 weeks after dx, part of the reason was that I was intentionally trying to space things out. Now, it's pretty much second nature (still don't like it, but I do it... though it's always nice to wake up and see that nice 90something, though I've been around 105 this week)

[HeatherP]

Ashtur's right: don't try to do everything at once. Establish a habit of doing one thing, and then when you've got that down go for the next thing.

All anyone has a right to ask is that we do our best!

Take care of yourself,
HeatherP

[am1977]

I'm always so impressed by the advice I have been given here, thank you so much.

I know it's a matter of having the "will and desire" to eat more healthfully, as you so well stated Travis. Right now it's really hard to get that motivation. Sadly, i have not thrown away the cheese curls ( I know that's bad), but I have vowed that I am not going to buy them again. I do try to eat well, but if I bought just string cheese and nutsfor snacks, I would do eat that for about a day or two, get tired or it and then go out and buy other junk. I like that stuff but not as much as other stuff not cosidered as healthy. Maybe it's a matter of finding good snacks that are healthy and that I like enough to eat any time I want a snack.

I want to give your idea of writing down my goals, I'm going to try that and I'm also going to mention my problem when I go to my CDE/dietician at my next appointment. I've mentioned this before, but I'm hoping she'll be able to give me some good advice.

I also agree with Ashtur and Heather that I need to change one thing at a time, I know that will be difficult for me as it is. Slow changes are more likely to be permenant, at least that's what I have heard. I'll let you all know how I progress.

Thanks for all your support and advice.

[Shalyndria]

Good luck, Andrea :) Heather, Ash, and Travis have all given you fantastic advice and I'd like to second all that.

My two cents: Don't be too hard on yourself. You're working to break some social/emotional/physical habits that have had a significant impact on your life, so be lenient with yourself (but not too lenient). Work behind the scenes to anticipate any hiccups that could upset your goals; exploring and writing down what causes you to eat unhealthy could be a benefit.
Above all keep an optimistic view on the outcome.

We all know you can do it!

Shy

[am1977]

Thanks Shy! I actual think I am being way too easy with myself and do need to crack down on some of these bad habits. I need to get my act together. I am not sure why I am eating this way, I think part of it is being totally unmotivated to eat better. When I was going through my anorexic phase, i had so much will power and discipline... i feel like that I used all of those things up. I also believe that it's kind of a rebellion in a way against my diabetes. I do my best to test my blood sugar, do all the things needed regarding my pump, and exercise, but when it comes to eating it's like I say I am not going to let Diabetes dictate what I eat, I still want to eat like a normal person( ie what I want and when I want). Then again it might just be laziness, not wanting to work too hard. Who knows, all I know is that I need to do better. Normally, I do fine breakfast and lunch, however when it goes to dinner and after, i seem to totally lose control. I think part of it is because I work out before coming home in the evening, and I work up an appetite and am extra hungry. I don't know though...it might be that I feel a little deprived too from trying to eat well during the day.


Anyway, I appreciate your words of support and I thank you from the bottom of my heart. :)

[Harold]

Karen, A really low carb day you had, but the calories seem about right. Your carb count seems more in order with Atkins than Berstiens. Might note the carbs from the usda database are carbs by difference not total or effective.

Breakfast 11 gm carbs 441 calories
Ricotta Cheese Breakfast ( 1/2 cup ricotta cheese ) 4 gm carb 216 calories
3 tablespoons whipping cream 1.26 gm carb 155 calories
tablespoon of flax meal * 1 tbsp. 11gm 0.66 gm carb 50 calories
tablespoon unprocessed bran 2.34 gm carb 8 calories
3 medium-sized strawberries sliced 3 gm carb 12 calories


Lunch 15 carbs 491 calories
ten raw snap peas (10 raw pea pods) 2.57 gm carb 14 calories
two tuna melts
canned tuna (1 can wt 178 grams) NO Carbs 331 calories
mayonnaise (1 tbsp) 3.51 gm carbs 57 calories
bran-a-crisp crackers (1 cracker) 4 gm carbs 20 calories (2 crackers) 8 gm carbs 40 calories
cheddar cheese on top (1 cu inch) 0.22 gm carbs 69 calories (2 cu inch) 0.44 gm carbs 80 calories


Afternoon snack: 4 gm carbs 17 calories
1 square 85% percent chocolate 2 gm carbs 17 calories
8 almonds 1.9 gm carbs 55 calories


Dinner 12 gm carbs 397 calories
ten raw snap peas (10 raw pea pods) 2.57 gm carb 14 calories
and an "everything I could find in the fridge" salad - spinach, cabbage, cucumber, celery,
sunflower seeds, (1 tbsp) 1.93 gm carb 47 calories
crumbled bacon, (1 slice) 0.12 gm carb 42 calories
macadamia nuts (1 oz or 10 -12 nuts) 3.64 gm carbs 203 calories
mayonnaise (1 tbsp) 3.51 gm carbs 57 calories
For dessert
no sugar Jello (1 serving 2.5 gm) 0.12 gm carb 8 calories
whipped cream (1 tbsp) 0.37 gm carb 8 calories



Bedtime snack 2 gm carbs 121 calories
Mock Danish ( 4 gm carb and 168 calories per http://www.lowcarb.ca/recipes/breakfast115.html )
2 ounces cream cheese 1.51 gm carb 198 calories
1 egg (large raw) 0.24 gm carbs 17 calories
vanilla (1/2 tsp) 0.27 gm carbs 6 calories

Approx Daily ; 44 gm carbs 1467 calories


Values from
http://www.nal.usda.gov/fnic/foodcomp/search/index.html

* http://flaxmeal.com/nutrition_info.htm

[KLD]

That was a lot of work, Harold, and I appreciate it very much. My goal is to stay under 50 grams of carbs a day, so it looks like I'm about right there. I'm curious about a couple of things, though. I'm familiar with the concept of total and effective carbs, but I don't know what you mean by "carbs by difference." Could you explain that to me, please.

My other question is what do you mean by saying that my carb count sounds more in keeping with Atkins than Bernstein? I know about Atkins in general terms, of course, but not in any detail. I know that in the two-week induction stage of Atkins, there is a 20 g carb limit, and that it increases after that. Bernstein's limits, because his diet is intended for controlling blood sugars as opposed to promoting weight loss, do not change. He advocates 6 grams at breakfast (I go over that because I can get away with it without raising my bg levels beyond the acceptable amount), 12 grams at lunch, and 12 at dinner. He also allows a snack of up to 12 grams, provided we wait four hours (five for type 1s) from the time of the last meal. I sneak my afternoon chocolate and almond snack in against the rules, but that's my low time of the day so it works for me.)

Thank you once again, Harold. I'm very grateful for your efforts.

Karen

P.S. Do I have your permission to post your analysis in my journal on the Bernstein website?

[DeusXM]

Without wanting to spark off an argument, surely 1500 cals a day is FAR too low? The average low activity female requires around 2000 cals a day. Obviously if you're specifically trying to loose weight that's fine but if you're not, then you're probably neg 500 cals which means you'll be losing a 1lb a week.

[lilly]

Deus,my calorie intake is about the same as Karen's,i get my diet evaluated every 6 months from a low carb study i,m in and from their calculations,i have between 1300 and 1700 calories a day.My carbs are around 30 a day and i've maintained my weight between 102 and 105 pounds for the last 4 years,and i exercise quite a bit on this plan,i walk at least 8 mile a day,usually 10 and do other forms of exercise too.I'm 5' 3" and manage perfectly well with this calorie intake.So,for us,the carb count seems more important than the calorie intake which is why we tend not to bother about anything else but carbs.Also,i'm at an age (46) where the general concensis decrees that i,m in danger of gaining weight but this dosen't seem to be so,i,m the same weight as i was at 16 and other than having diabetes,i feel just as healthy.

[KLD]

Hi Deus,

I'm 5' 6" tall and weighed 145 pounds two years ago when I started eating this way. Within a few months my weight had dropped to about 115 and, although I felt wonderful - better than I had ever felt in my whole adult life (I'm 61), I was beginning to worry about losing too much weight. That's when I added the extra "meal" in the form of a bedtime snack. The weight loss stopped, I went up to 120 pounds, and I've stayed there ever since. I weigh myself every morning and find that occasionally I go up to 121 or down to 119, but that's the biggest variance I've had in over a year and a half. The menu that Harold worked out for me was quite a typical day.

Thanks for your concern. I can certainly understand how people who haven't read Bernstein's book or tried his methods of managing diabetes would have the same concern that you did, but it works for me.

Interestingly, I had my first ever appointment with an endocronologist last week and was almost afraid to tell him how I was eating because, as you know, the medical establishment hasn't really accepted this. But, much to my surprise, he was fully supportive and I'll quote one of his comments. He said that he would have disapproved a few years ago but added, "Any doctor who doesn't accept, after seeing the results of the studies that have been done over the last few years, that this is the way diebetics should be eating is burying their head in the sand." He also said I was a model patient and that, if all diabetics ate the way I did, the Canadian medical system wouldn't have the financial problems it's having now.

Karen

PS - I should add that I'm not a physically active person at all. In fact, I don't do any formal exercise. The only exercise I get is the normal day-to-day walking that we all do in our daily activities. I'm not proud of this - just stating a fact.

[Gary]

Karen, congrats on your weight loss!

Walking is great excercise! My DW subscribes to Womans Day magazine and it seems that every other month there's an article about walking your way to fitness. It works for me.

[mg_2204]

... I've read with great interests what you've all posted, especially Karen. I became so curious about a low carb diet that I've started to read on the subject. Well it's interesting!

When you mentioned in one of your posts that you didn't even have cravings... it reminded me of something I had read. Ever heard about 'carb addiction'? The article was highly interesting and disturbing... and saved it somewhere... can't find the somewhere right now. Typical! But I gather I am addicted to carbs. I thought the article was about me... sheesh...
:eek:

I have a question for you Diane : was your cholesterol high before you started a low carb diet? I was told to eat low fat or else. Eeek!

What good reads can you suggest? Either on the Net or books I could put my hands on?

Thank you!

Marie
and who would have thought? Still learning!!!
:)

[KLD]

Hi Marie,

There are a number of good books on the market about low carbohydrate eating, but my preference is for one called "Dr. Bernstein's Diabetes Solution" by Dr. Richard K. Bernstein. I prefer it to the others because it's written specifically for diabetics rather than for weight loss purposes. It's also very practical because Dr. Bernstein has been a type 1 diabetic for over 60 years.

I was most definitely addicted to carbohydrates before I started eating this way two years ago. I loved those little doughnuts covered in icing sugar and my husband would buy me a box for a treat once in a while. As much as I tried to make them last, I wouldn't be able to stop myself from eating the whole box in a few hours. After less than a week of low carb eating, I swear that the cravings disappeared. I don't mean that I don't still look at a doughnut or a piece of pumpkin pie and wish I could have some, but I have no trouble resisting at all. It's hard to imagine such a difference in such a short time, but that's what happened in my case.

When I saw my new endocronologist recently, he was so impressed with my blood sugar results, especially when he found out that I took no medications or insulin, that he asked if I would mind having a glucose tolerance test. His theory that he wanted to test was that, with the weight I had lost early on in this diet, could I possibly have reduced my insulin resistance to the point where I would no longer test as diabetic? He stressed that he was asking me to do it mainly to satisfy his curiosity and that he understood if I didn't want to subject myself to a day of high blood sugars, but I was curious too and had the test today. I started out at 4.4 (79) and by the end of the two-hour test my reading was 14.7 (265), so it certainly settled the question of whether I would still test as diabetic if I ate high carbs. I actually went a little higher than that (15) half an hour later when I tested myself back in my office. Less than 1.5 hours later, I was back down to 4.0 (72) and this evening I've been back to my usual numbers (4.4 before dinner, 5.3 two hours later, and 4.3 just a few minutes ago before bed, so obviously I'm back to my normal pattern and my temporary excursion into high numbers didn't do me any lasting harm.

If you have any specific questions, please let me know and I'll be pleased to answer if I can. You can send me a pm or an e-mail if you prefer to do it that way.

Karen

[mg_2204]

... that's what I would have thought. Even if you're doing very well the disease is still there. When I'm doing very well my husband tells me : 'You're not diabetic anymore!' ... I've given up trying to explain to him...

It's a good thing you've come down and are back at your normal pattern. I really envy your numbers!! :)

Many thanks for taking the time to answer here and sending me an e-mail Karen. Thanks to you, I have lots of homework now. Is wonderful!

Marie
who now has to spend the afternoon
on a comfy chair in the garden, reading all
this new info
awwwww what a miserable life :) :) :)

[Harold]

On the page I gave for a link under documentation (http://www.nal.usda.gov/fnic/foodcomp/Data/SR16-1/sr16_doc.pdf) on the bottom of page 9 the folowing explanation is given for carbohydrate-by-difference. Carbohydrate, when present, was determined as the difference between 100 and the sum of the percentages of water, protein, total lipid (fat), ash, and, when present, alcohol. Total carbohydrate values include total dietary fiber. Total dietary fiber content was determined by the following enzymatic-gravimetric methods 985.29 and 991.43 of tthe Association of Official Analytical Chemist (AOAC 1995). Total sugars is the term used for the sum of tthe individual monosaccharides (galactose, glucose, and fructose) and disaccharides (sucrose, lactose, and maltose). Analytical data for individual sugars were determined using AOAC methods (1995), either high-oerformance liquid chromatography (HPLC) or gas-liquid chromatography (GLC). When analytical data for total sugars were unavailable for items in the SNDB, values were imputed or obtained from manufacturers and trade associations. Starch was analyzed using the AOAC methode 966.11 (1995). Because the analyses of total dietary fiber, total sugars, and starch are performed seperately, the sum of these carbohydrate fractions may not add up to the carbohydrate-by-difference value.

My comment was more from my impression of the two diets. While the Atkins diet begins with putting one into the fat burning state, ketosis which is dangerous when one has high blood sugars, with no carbs, less than 20. Then after attaining the desired weight adding carbs to the diet to take one out of ketosis, but not enough to gain weight. Which depending on ones activity would depermine the amount of carbs and my impression was in the 40 to 80 carb range. Now Bernsteins goal as you said was to control bg's and not lose weight so he did not recommend going into a state of ketosis. What he did recomend was lowering carb intake to prevent bg spiking and that in turn would help to prevent the high and low swings in bg's. My impression of his diet was a carb intake of 80 and above or whatever one found to be comfortable with while controlling bg's. Now when I did read about these two diets I must say one I was a long ways away from diabetes and two was not overweight.

As for the analysis you might make note that I took the liberty to make some assumptions. The breakfast whipping cream used values for heavey whipping creame, but the dinner whipped creame was for the type out of the can. Also I did not bother to try to break down the spinach, cabbage, cucumber, celery into values since I had no idea of how much of each. Then did you use two crackers or four for the two tuna melts? Did you notice the difference between the value I gave for the Mock Danish and the one in perenthesis from the low carb recipe site? So while it maybe in the ball park it in no way should be considered really very accurate and be noted so if you post it elsewhere.

[KLD]

Thanks for the explanations, Harold. If you haven't read Bernstein for a long time, I think you have forgotten some of it. What he advocates is 6 grams of carbs at breakfast, and 12 at lunch and dinner. He also allows snacks of up to 12 grams as long as they are eaten four hours (type 2) or five hours (type 1) after the previous meal so that the effects of the carbs from the previous meal are not cumulative. For most people, that would make a total daily maximum of 42 grams of carbs if they follow the program strictly. As I've said before, I allow myself up to 12 at breakfast (I don't always eat that amount), and I often have an afternoon snack of approximately 4 grams, so I usually end up in the range of 48 to 52 a day. Many of the members on the Bernstein forum don't snack and stick closely to the 6-12-12 plan, for a total of 30 grams a day.

I'm going to go back and re-read the explanation of carbohydrate-by-difference. If I'm understanding correctly, it means, in simplified terms, that the amount of carbohydrate in a food is calculated by subtracting the total of everything else from the total weight, and the difference is carbohydrate.

I will certainly note that your estimate is approximate, as it had to be because, in many cases I didn't give you exact amounts. (As an aside, I always use heavy whipping cream, never the kind in the can, and I used two of the bran crackers for the tuna melts, which I think is what you assumed in your calculation.)

Thanks again, Harold.

Karen

[Harold]

Forgotton how many times I've read it and I still don't have a good feeling for it. Maybe a chemist could explain it for us laymen.

For myself, for the long haul, I don't think it would be possible to get enough essential nutrients eating that few carbs from vegatables. Sure I could take supplements, vitamines and minerals, but there are other things in vegatables that help us to use those nutrients. From my own experience skipping snacks does not help with bg control and my CDE recomended 15 gm carb or 70 calories for a snack to stave off a sugar dump. I go six to eight hours between meals, but if one was only going 3 or 4 hours a snack should not be necessary.

[TAutry]

Hi All,

This thread has gotten really long, which is nice to see. It has wandered a little away from its intended topic. In an effort to get it back on track, I have split the thread and created a new thread in the Carbohydrates and Calories forum. The new thread is "Low Carb Discussion". Please carry the discussion of that topic to that thread.

Let's continue to post sucess stories and tips in this thread.

Travis

[Jenny]

Well, I have had success in just cutting portion sizes and exercising. I really don't count carbs or anything.

[johnnylol]

same here jenny i just eat a set menu of mood and excersize twice a day......