The Diabetic Plate

Lately, several people I know and love have been diagnosed with type 2 diabetes.  When you are diagnosed, it can be so overwhelming you may just want to stick your head in the sand and pretend you didn't hear what the doctor just told you.


There are so may components to this complex disease, you sort of have to take things one day at a time in order to figure it all out.  The other thing about diabetes is that it's a personal disease, meaning it affects everyone differently, so you have to learn to be aware of your body's signals and how certain foods and exercise effect your blood sugar levels. The best way to do this is write down every item you eat at a meal then test your blood sugar about an hour after your meal. That is when it will be the highest level. This will help you determine how the food you just consumed effects your blood sugar.


The nutritional side can also be confusing as all carbohydrates impact you differently, depending on the fiber content as well as the fats.  Eating high fat foods that are low in carbs might seem like a great idea, but in fact fatty foods will cause your blood sugar to stay high longer, plus they are bad for your heart and will cause you to gain weight.


I tell people to view their dinner plate like a pie chart - take 1/2 of the plate and fill it with salad and any vegetables that are green or yellow or white. Hint - don't put your salad on a separate salad plate or in a bowl, put the salad on your plate. The other side of your plate should contain your lean protein (4-5 ounces), perhaps a small 1/2 cup serving of either wheat pasta or a 1/2 baked sweet potato (eat the skins they are full of fiber) or another low carb option, and more vegetables. Bread is not all bad - but if you have bread, don't eat the pasta or potato, have one or the other.


A diabetes diagnosis does not mean you can't eat good food.  You will learn how to decide what foods work best for you, and you can always have treats every now and then as long as you count the carbs!

Resources for Diabetics

Taking charge of your health means you have to research and read and work with your doctor on trying different ways to control your diabetes.

Here is another book that I highly recommend and really enjoyed reading:

50 Secrets of the Longest Living People with Diabetes (Marlowe Diabetes Library)
by Sheri Colberg and Steven V. Edelman

This book was very encouraging and entertaining to read - some of the people sharing their stories were in their 80's and had been dealing with diabetes for 50+ years! The one thing they all had in common was their "attitude" about living with it, and how humor & stress relief is so very important

Here is another great website/resource for people with diabetes:

www.diabeticconnect.com

It helps me to know that there are other people are struggling with Diabetes just like I do. On days when I am frustrated and I do all the right things and my sugars are still "out of whack" I feel better reading about others having the same issues.

Your local chapter of the American Diabetes Association is a great resource for you. They have tons of free brochures and information and they also have fund raisers you can get involved with throughout the year. I always participate in the local "Walk to Cure Diabetes" and get family and friends to come out and walk and support me. The more awareness we can generate the more funding will be provided. Get involved on a political level as well -- ADA Diabetes Advocate is a great program. You will receive emails from them that enable you to send your senators and legislators letters and information and your opinions on upcoming health care legislation. I always send the letters, and it is my personal goal to go to Washington and lobby for Diabetes Research dollars.

My blogs have been brief lately and I apologize, but I have been traveling some and this weekend I am taking my daughter to Branson for some fun and outlet mall shopping for "back to school"! I have alot of recipes I want to share with you all. If there is anything you want me to talk more or less about please let me know - I am here to help! Have a great weekend -- and remember -
get up and MOVE!!!!!