What’s for dinner? Where’s the TP? COVID19, & Masks

REPOST from former blog My Type 2 Diabetic Life ©

March 29, 2020

Empty Shelves in Houston, Texas grocery stores!
Image: My Type 2 Diabetic Life ©

I would guess that over the past three weeks, that America has cooked more at HOME, than has been done in the past 25 years.  It is so bizarre to go into the grocery stores and see empty shelves.  There has been NO toilet paper, paper towels, napkins, or paper plates in my area of Houston for three weeks now!

I looked into my pantry and found protein bars and protein cookies (both low carb, and sugar free), almonds, walnuts, cashews, dried cranberries, fresh ground peanut butter, low carb blue corn tortilla chips, tomato sauce, green beans mushrooms, whole kernel white corn, pinto beans, 3 pounds of onions, tahini, cacao powder, raw honey, rolled oats, steel cut oats, rice cakes, whole wheat crackers, whole wheat bread rounds, whole wheat pasta, brown rice, white corn tortillas, spices, canola oil, pop corn, collagen powder, and PB Fit Sugar Free powder, fresh bananas, and apples.  

My favorite coffee!  Scotty P's!
Image: My Type 2 Diabetic Life ©

Oh, and I almost forgot to say that I am well stocked on COFFEE!  I can drink coffee like a Gilmore Girl any day of the week!  My favorite coffee is Scotty P's Big Mug Coffee.  I could drink that stuff all day long!  I do still push my water all day, but when I wake up, the first thing I do after I get out of the shower is drink my coffee.   

My refrigerator and freezer have a healthy fare inside — fat free milk, eggs, fresh tomatoes, and carrots, Spinach, feta cheese, fresh parmesan cheese,  frozen fruit like bananas, blueberries, and strawberries, along with tilapia, ground turkey, turkey burger patties, chicken breasts, butternut squash, and riced cauliflower, to name a few items.

So I think we are ok, and have enough healthy foods to sustain us for a while.  But I am so emotionally exhausted that I am almost to the point that I don’t even feel like cooking.  I know we have to cook to eat, and normally it’s something that I enjoy doing, but for the past few days, it has felt like a horribly dreaded CHORE.  I’m guessing it is because of all of the stress of having to quarantine for the past two weeks.  

When this first started three weeks ago, we weren’t yet under a quarantine.  The second week it was “recommended” to stay at home, and now we are under mandator “Stay at home.  Work safe” order by our county judge, unless you are an essential worker – my sweet husband is a buyer for Whole Foods, so he has to go to work five days a week.  (Which scares me – I woke up having a panic attack two nights ago because I am fearful for him to get out during this pandemic.)  

So tonight I asked my husband what he wanted for dinner.  He didn’t care.  Anything will be fine.  Face palm.  I need an idea.  I finally decided to quickly throw together some Texas chili.  Here’s what I did:

Sautéed two medium onions in a little olive oil, took them out and set them aside.  Then I browned a pound of ground turkey.  When it was done, I threw the onions back in, threw in some chili powder, paprika, minced garlic, chicken broth, a pinch of salt and pepper, and a can of pinto beans (rinsed).  Then I let it simmer for 20 minutes and there was dinner.  

I ate half my bowl – which wasn’t much anyway – and gave the rest to my husband, because I just have no appetite.  He’s saving it for a “snack” later on tonight.  I’ve lost several pounds since this all started. And my glucose levels have been up and down. It’s not because I’m eating poorly, but I think because I’m forgetting to eat, or too anxious to eat.  

So apparently my liver is dumping glucose into my bloodstream, and since my issue is being insulin resistant, my body isn’t processing it.  But then sometimes I start feeling very shaky, and test my glucoseand it is really low.  Wednesday it crashed and went all the way down to 60 – that is low for me.  I think this week I need to put reminders in my phone for when to have a small snack, and when to eat lunch, etc.  Anyone have any suggestions of what you do to maintain your levels?  

The other issue at hand is making sure that when I DO have to go out – whether it be to get supplies, to take my 85 year old mother supplies, or when my husband has to go to work – I need to make sure that we are protecting ourselves, as well as sanitizing as much as possible when we come home.  I’ve always been a fanatic about washing hands, but I have NEVER in my life washed my hands as much as I have in the past six weeks.  I’m trying to put lotion on every time that I wash, to keep them from drying out!  I feel like I have alligator hands right now, they are so dry!

What are you doing to make sure you’re washing for the full 20 seconds or more?  I started out singing Happy Birthday, but that got old, and I would lose track of what verse that I was on.  (I know… short song.  How do you lose track of the verse?  But my mind wanders…)  Then I started singing some other pop songs.  I now have decided that I need to work on my scripture memorization.  

As a kid, I learned a lot of scriptures, and now I’m going through and finding some of my favorites to recite.  This week, I have been saying The Lord’s Prayer while washing my hands.  And it’s not just rote memorization this time – I feel really thoughtful when saying it, and it has deep meaning in my heart – I’m really worried about this virus.  This coming week, I’m going to focus on some of the Psalms.  I think they will bring peacefulness.

Here are some of the masks that I made.
Image: My Type 2 Diabetic Life ©

When I go out, I have been concerned about being exposed to someone who may have the COVID19 virus.  Of course, like everyone else, I could not find ANY protective masks anywhere.  So what did I do? Like many others, I decided to make my own masks.  

I did some research on whether or not it would even help.  I found mixed opinions.  But I decided that something was better than nothing – and that is a direct quote that I heard on the news from a physician.  I just want to be able to cover my face when out, and at the very least, it will serve as a reminder to not touch my face.    So I cut 6 x 9 inch squares of tightly woven cotton, and used three pieces to make my masks.  And I happened to have some elastic, which now cannot be found ANYWHERE, so I used that for the ear loops.  

Here’s a link to the video tutorial that I used. 

Video: Deaconess

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  And here’s a pic of us wearing our masks.
  Image: My Type 2 Diabetic Life ©

  Here are some of the masks that I made.
  Image: My Type 2 Diabetic Life ©

  
  
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I’ve been told that we look like a couple of ninjas!  We’re fighting COVID19, so I guess it fits.

I also sprayed the outer side of our masks with several coats of Scotch Guard, and we also use a different mask each time we go out.  Since the masks are fabric, I am able to wash them to sanitize them.  And I know I already said this, but I have to say again — I just want to be able to cover my face when I do have to go out to get necessities.    

People look at me like I am crazy when I go out, but I don’t care.  I’m trying to do what I can to be healthy.   I know that as a Type 2 Diabetic, I am at risk if I get the virus.  So I am doing everything that I can do to stay healthy, so that I have a strong immune system.  

Thanks for stopping by to read my blog.  I hope that you’ll subscribe – top right corner of this page.  In the meantime, WASH YOUR HANDS, stay well, live well, and be well!   

*Disclosure: This post may contain affiliate links.

Type 2 Diabetes, Stress, and COVID-19

 REPOST from former blog My Type 2 Diabetic Life ©

March 12, 2020

Image:  CDC

I have always had a sort of high anxiety personality.  I might not show it on the outside – because I am very stoic, but inside my brain is always running, running, and the anxiety builds.  My mind just won't stop, and I obsess over what I am worried about.  

The past three weeks have brought on the stress.  This new COVID-19 (Corona Virus) has been all in the news, with cases in the US growing on a daily basis.  It’s on TV, it’s on the radio, it’s on Google News, it’s ALL on social media.  Everywhere you turn, there’s COVID-19.  There are currently 13 cases in my metro area.

Trying to do my regular grocery shopping, and there’s no toilet paper, no hand soap, no isopropyl alcohol.  I had to go on a scavenger hunt to multiple stores to find alcohol swabs for when I prick my finger to test my glucose.  

This COVID-19 thing has me worried for several reasons.  I have an 85 year old mother who has congestive heart failure and Alzheimer’s.  I worry about another family member with a compromised immune system, and I’m worried about myself being diabetic.  I can’t afford to get sick, because I have to help care for my mother – even though she is in an assisted living community, I still have to take things to her frequently, as well as take her to her doctor appointments and other places.  And I’m also worried about what if they start banning visits to the facility, except for medical personnel.  I’m in Houston (Harris County), Texas – the 4th largest city in the US.  There has already been a state of emergency put into effect for the City of Houston.  The press conference said no visitors are allowed in to skilled nursing centers or rehab facilities.  What if that is extended to my mother’s assisted living?  I think I would really go into high gear stress if that happens.

This stress is keeping me from sleeping well, which I know is also affecting me, and can contribute to insulin resistance and even thyroid issues (which is also a concern for me).  I spoke with my Dario Coach today (I use a Dario meter, and subscribe to one of their plans which gives me access to a diabetes coach – I can get info faster than calling my doctor, and it helps me to decide if I need to call my doctor, as well.)  He confirmed what I have been reading about – that stress raises my glucose levels.  I’ve had recent high (for me) levels of 143 mg, 133 mg, 123 mg, 140 mg, 129 mg, and 121mg.  I’m drinking water like crazy, and I still have high readings.  And just having a high reading is stressful.

I know that the stress can trigger cortisol, which could eventually leave me with more belly fat – the deep visceral fat cells that are difficult to get rid of.  I’ve worked so hard to lose 23 lbs, and I don’t want to gain it back.  I know that stress can also lead to insulin resistance, because the cortisol makes it hard for my pancreas to make insulin.  It contributes to high blood pressure – which, thank goodness, has been under control with my blood pressure medication.  It’s all just a vicious circle that leads back to stress.  

When COVID-19 cases began popping up in my area, I immediately began to determine what I needed to do to protect myself and my family.  I read up on the CDC website, as well as the American Diabetic Association website.  COVID-19 is a serious threat to the US, and I need to to know how I should react and prepare.  You can click HERE to go directly to the link on their page on COVID-19.

Here’s what I did:

• I checked all of my diabetic supplies to make sure that I had everything and had enough – 
  • Glucose meter, lancets, test strips, and alcohol swabs 
• I have all my medical info available for my husband, and have fully filled prescriptions
• We grocery shopped and got all the things that I am allowed to eat – and we stocked up on frozen veggies and such, in case we get quarantined.  (Fresh veggies last only so long, so I wanted to make sure we had veggies in the freezer, too.)
• We pretty much drink only water and coffee.  So we have stocked up on our 5 gallon jugs of water, and lots of k-cups!
• I am a soap hoarder, so I already had many bottles of hand soap in the cabinets for washing our hands
• My doctor’s office sent out protocol on how to contact them should I get sick – different from their regular protocol.  So I have that info handy.
• I did stock up on ibuprofen and  acetaminophen, as well as Benadryl.  

• We are practicing social distancing – mainly staying at home as much as we can and steering clear of sick folks and crowds, trying not to touch our faces — of course, now that they say this, EVERYTHING tickles or itches my face and and makes me want to scratch or touch my face.   
• Common sense stuff like washing our hands frequently, cleaning surfaces that we use a lot (already do these things anyway!), and when in public, always using an antibacterial wipe to clean our hands after touching common surfaces that others have touched.  I am already a germaphobe, so cleaning knobs, faucets, counter tops, etc is second nature. 

And on the hand washing, just a little side note.  I got tired of singing Happy Birthday twice, so I looked up some other songs that I thought would be fun to sing.   Here are the ones that I came up with: 

Hand washing songs!
Image: My Type 2 Diabetic Life © 2020

• I already clean my cell phone daily — I spray it with isopropyl alcohol and wipe it down.
• We definitely are not traveling anywhere right now, so flying or going to a city where there are other known COVID-19 cases is not something we will be doing.

As for COVID-19 symptoms, my doctor’s office said if we get any of the following to self-isolate and then call their office:

• Fever
• Dry cough
• Shortness of breath

My doctor’s office also said in their message to make sure to stay well hydrated, check my glucose levels often, and if my glucose levels rise too high, to call them.  

So besides the things above, what am I going to do to try and lower my stress levels?  I’m thinking that I need to binge watch something fun, like Gilmore Girls, House Hunters International, or maybe some comedies.  Maybe it’s time for me to go through some closets and clean them out, throw some things out, make some boxes of items for donations.  And fingers crossed, this won’t last too long.  

I’m still working on a different post, but the COVID-19 topic seemed to be timely and important.  

Thanks for stopping by to read my blog.  I hope that you’ll subscribe – top right corner of this page.  In the meantime, stay well, live well, and be well! 

*Disclosure: This post may contain affiliate links.

A Little Kindness Goes a Long Way

 REPOST from former blog My Type 2 Diabetic Life ©

March 6, 2020

Have you ever noticed that when you get sick, or there's some kind of drama in your life, people tend to give you all sorts of unsolicited advice or stories about their own experiences?  I'm going to sort of step away from the physical health perspective of diabetes, and slide over to the emotional side for today.  

Image credit: Unknown

For the past several years, I have been making a conscious effort when someone tells me their troubles, to not make the kind of comments that turn the conversation to all about me, and I certainly don’t want to criticize someone who is reaching out for help.  I am focusing on trying to be a better listener and a friend.  

When I was first diagnosed and would ask questions, I got all sorts of advice from people – some were people I knew, and some were even total strangers.  As a natural skeptic, I usually let unsolicited advice go in one ear and out the other.  But that’s just me.  Sometimes, even when you ask for advice, it can be crushing, if it is delivered in the wrong manner.  

In an effort to find out as much information as possible, I followed several diabetic groups on various social media outlets when I was first diagnosed.  (This was in addition to my reading and researching.). I wanted to see real stories by real people.  What I wasn’t expecting was to see adults bullying other adults.  It was shocking, to put it mildly.  Instead of finding a sympathetic ear, people were being put down for anything from the type of medication that they were taking to whether or not they were active, or if they were overweight.  There were so many comments that were critical and even downright cruel.  I quit following multiple social media groups because  of the bullying that I saw.  It was definitely enough to make a person not want to be a part of that community, at best, and I can’t even imagine how someone who had low self esteem might feel.

I even experienced bullying via social media myself when I posted the nutrition information on a recipe that I adjusted to fit my diabetes.  One lady went out of her way to write SIXTY-TWO comments directed at ME, that the nutrition information was incorrect. (yes, I counted them!)  Never mind that the nutrition label was created from a website based on the data gleaned from the  USDA’s Food and Nutrient Databases, which is what food corporations use to create nutrition labels for the foods we see in our grocery.  This lady went out of her way to criticize.  (Even though I knew the nutrition was correct.)  She picked and picked so much, that I finally deleted my post to get her to leave me alone.  She simply went on to the next person and started bullying that person.  It was at that point that I decided that lady must be a very unhappy person, so she makes herself feel better by bullying people.

Yesterday, I was saddened when I read a comment in another online community – one that I really like, by the way – written by a person who was afraid to even tell friends of a diabetic diagnosis out of fear of being criticized and “blamed” for causing the condition.  Maybe that person did contribute to their diabetes by a poor diet and lack of exercise.  But maybe that person has the genetic markers for diabetes, and it may be inevitable that it would develop.  It is a very sad day in that person’s life when they can’t even confide in FRIENDS, in hope of receiving some moral support.

Negative opinions of others can weigh heavily on your shoulders, but that’s not going to help. Focus on yourself and what you need to do to be healthy and happy. Surround yourself with people who are supportive. I don’t mind telling most people that I am diabetic, but there are some that I don’t mention it to at all.  You only have to share your life with folks that you feel comfortable with.  (I can’t believe I’m going to end that sentence with a preposition, but I just did, so there! 😜)

Image: WordArt created by My Type 2 Diabetic Life © 2020

Now I’ll get off my soapbox.  What’s the purpose of my post today?  

Kindness is an art, and it comes in many forms — a listening ear, a hug, a smile, buying a stranger a cup of coffee, holding the door open for someone, doing a favor for someone, saying thank you, a compliment, an encouraging note, liking a post, inclusion, courtesy, compassion, friendship, acceptance, moral support, empathy, and so much more.  Kindness goes a long way.  We should all strive to be the friend that listens to and supports others.  And we should all practice a little more kindness, and a little less judgement.  

Thanks for stopping by to read my blog.  I hope you’ll subscribe (on the bottom of the page), so that you can follow my blog.   I’m working on a post about diabetic remission for next time.  So until the next post, be well, and BE KIND.  ❤️  

Intelligent Eating: Carbs, Fiber, and the Glycemic Index

REPOST from former blog My Type 2 Diabetic Life ©

February 24, 2020

“To eat is a necessity, but to eat intelligently is an art” is attributed to the 17th century French nobleman, François de la Rochefoucauld. 

Many days I feel like I need to go back to college and get a PhD in advanced science or biology, in order to make a grocery list! It’s complicated trying to figure out what raises my glucose levels, and how I should fashion my plate with carbs, protein, fruits, and vegetables. 

Humanity has been breaking bread together since time began.  But between counting carbs, reading for fiber, and trying to understand what a low glycemic load means, and if I am following it correctly, I am left wondering what, if anything, I should eat!   

It is so complicated when trying to understand glycemic index and glycemic load.  You may or may not have even heard the term glycemic index.  Before my Type 2 diagnosis, I had heard of it, but had no idea what it meant until I read up on it.  

Image:  Le nozze di Cana, Michael Damaskinos   1561 – 1570

It is so complicated when trying to understand glycemic index and glycemic load.  You may or may not have even heard the term glycemic index.  Before my Type 2 diagnosis, I had heard of it, but had no idea what it really meant until I read up on it.

The lower the load, the less carbohydrates a food has, the higher the load the higher the carbohydrates.  The good people at the University of Sydney created a detailed rating system by assigning a number to foods that contain carbohydrates, according to how much each food increases your blood sugar.  I know that I have to eat some carbohydrates, because carbs are what my body converts to use as fuel. And by eating foods that have a lower glycemic load, the result is that my body will be much less likely to have large (and/or sudden) spikes in glucose. 

Glycemic Index ratings are:

• Low GI: 1 to 55
• Medium GI: 56 to 69
• High GI: 70 and higher

Click HERE for the Glycemic Index of foods. 

There are three types of carbohydrates that I need to understand, so that I can learn to “eat intelligently.”  Starch, sugar, and fiber are what I need to consider when making food choices.  

Types of carbohydrates
Image: My Type 2 Diabetic Life ©

Fiber is a "good carbohydrate" because your body doesn't break down and digest fiber, so it does not turn into glucose.  Learning this has helped me in my daily carb consumption and counting.  When reading labels while shopping, I can subtract the fiber from the total carbs listed, in order to determine the net amount of carbs that could affect my glucose.  To help me remember which fibers are "good fibers" I created a visual to remind myself of the good carbs, so that when I make my shopping list, I don't stray, and end up eating something that will make my glucose levels skyrocket.  (As you can see, I like graphics and charts.  🙋🏼‍♀️   Visual learner here.)

Good Fiber infographic
Image: My Type 2 Diabetic Life ©

I am working very hard to test my glucose levels before I eat, and then a couple of hours after I eat.  This way I can determine if something I am eating is causing my glucose to spike. I still am having issues with random spikes, though on days when I drink lots of water, it seems to help. But some foods just really spike my glucose levels.

I know this is a lot of information to DIGEST.  (Yes, that’s a pun!)  But learning about glycemic load and about fiber as carbs, has really helped me.  I got on the scale this morning, and since November 13th, I have lost a total of 23 pounds!  None of my clothes really fit anymore, but in a good way!  

Thanks for stopping by to read the blog.  I would love for you to subscribe and follow along, as I document my journey.  If you have questions or comments, please post them in the comments section below.  Live well!      

*Disclosure: This post may contain affiliate links.

Searching For the Holy Grail — what low carb ingredients are in my future?

REPOST from former blog My Type 2 Diabetic Life ©

February 17, 2020

I grew up in Texas.  From the the time I could sit up in a high chair, my palate was refined through consuming delicacies made with white flour, lard, whole milk, and bacon grease, and usually made in a well seasoned cast iron skillet. Low carb wasn’t even a phrase when I was growing up.      

I love all things carby, fattening, and flavorful.  Saturday morning breakfasts included things like biscuits and sausage gravy, pancakes, biscuits and jelly with a side of pork bacon or a slab of ham,  fried eggs, breakfast casseroles, and of course boxes of sugar coated cereals and whole milk.  

Lunch might be a sandwich with super soft and fluffy white bread slathered with mayo, some greasy potato chips (because “fat is where the flavor is,” right?), and of course something sweet to top it off.

Dinner was usually a meat and potatoes thing, because my dad was a meat and potatoes guy.  I hated iceberg lettuce (still do to this day) because of a certain daycare that I attended as a very small child.  (That’s a story for a whole different blog, so I’ll just leave that one alone.).  Family meals included yummy things like squash, green beans, peas, and other vegetables.  Along with a healthy dose of pastas, breads, fried foods, gravies, and lots of sugar filled desserts like cakes, fried pies, baked pies, and homemade ice cream.  

Here’s a recipe that I found in my grandmother’s old cookbook – a prime example that nutrition wasn’t at the forefront of cooking when I was a kid. 

Image: My Type 2 Diabetic Life ©
Old recipe from my grandmother

I have been on the hunt for all things low carb (and low sugar, but I’ll save that for another day and focus on carbs in this post), whether it be some sort of low carb flour substitute, or vegetables.  

The big question is how to decipher the carbohydrate content of all these foods I love, and also to figure out what I can eat, and what I should limit, as well as what I should stay away from.  I am learning what causes my blood sugar to spike, and what doesn’t, by testing a couple of hours after I have a meal.

I’ve learned from the Mayo Clinic Diabetic Diet how my plate should look at a meal.  It hasn’t looked like that in the past.  (Especially if we went out to eat, where so many times, a meal was served on a serving platter, rather than on a dinner plate!)

Diagram of how a Type 2 Diabetic’s Plate should look.
Image:  The Mayo Clinic Diabetes Diet Book

I also often look at the American Diabetes Association website for ideas of what to make for our meals.  Here’s a nice list that I found from the ADA that lists healthy foods for diabetics.

Best food choices for diabetics. (1 of 2)
Images:  American Diabetes Association

Best food choices for diabetics. (2 of 2)
Images:  American Diabetes Association

Flour is one source of carbs that I have to really watch. There are so many different types of flour that claim to be low carb.  I am working my way through them to see which ones that I like. I’ve had to make myself some charts so that I can see what I should try and what I may want to steer clear of. 

Flour comparison chart 
Image: My Type 2 Diabetic Life ©

So far, I have tried coconut flour, almond flour, flax meal, and cauliflower flour.  One thing is for sure.  They are NOT CHEAP like your typical all-purpose white flour.  I’m spending $7 to $10 for a 1 pound bag of these, as opposed to $3-$4 for a 5 pound bag of all-purpose white flour.  The nut flours seem good for baking things like cookies and dessert breads – they help add a sweetness and allows me to use less Truvia (stevia/sugar substitute).  However, so far, I think I like the cauliflower flour the best for making things like pizza crust and garlic breads for dipping.

Flours that I might try
Image: My Type 2 Diabetic Life ©

Even though I really didn’t cook very often with white flour, I did use it for things such as thickening graves, and the occasional batch of cookies or cakes.  But we were still consuming it though eating various fast foods – pizzas, hamburgers (love those soft buns!), sandwiches, and such.  We also love pasta – and I really do miss it – which is also made from white flour.  All these were adding lots of carbohydratesto our meals, which translates into higher blood sugars.

There are many other options that I will be looking to try out.  Here’s a chart that I’ve been using to give me ideas of which alternative flours I want to try.  There’s even a flour made out of ground CRICKETS!  Yes!  And GROSS!  No thank you.  But if you’re into eating bugs, let me know how that turns out for you.

Flours that I’ve tried
Image: My Type 2 Diabetic Life ©

Fresh herbs make spaghetti taste so much better!
Image: My Type 2 Diabetic Life ©

I have recently learned how to cook a spaghetti squash in my Instant Pot, so that we can eat spaghetti with meat sauce – one of my favorite foods. I love adding fresh vegetables and herbs to my sauce, as well.   Whenever we make this, my glucose levels are always in the low range of normal – 70s – 80s.

Spaghetti squash with ground turkey meat sauce is delicious!  I was planning to add some tasty diabetic friendly garlic bread sticks, using cauliflower flour.  It was a fail.  Let's just say that I can cross off the cauliflower flour for now.  It really didn't have any taste to it, and it made my kitchen stink.  So I'm still experimenting, and when I come up with a good recipe for some low carb garlic breadsticks, I will post how I made them.

I tried to add my recipe, but it wouldn't format correctly.  If you'd like it, just comment below, and I'll try to get it to you.

In the meantime, thanks for stopping by to read the blog!  I would love for you to subscribe and follow along, as I document my journey. If you have questions or comments, please post them in the comments section below.   

*Disclosure: This post may contain affiliate links. 

Diet Is Not a Dirty Word

REPOST from former blog My Type 2 Diabetic Life ©

January 24, 2020

My great grandparent’s dining room table. It reminds me of a Norman Rockwell painting.  

Image: My Type 2 Diabetic Life ©

Some of my best memories are around the dining room table enjoying a meal with family and friends.  Breaking bread with others has been woven into society, across all cultures, since the beginning of time.  

My great grandmother would say “I don’t have a thing to feed y’all,” but then her table would be FILLED with food.  It was like clowns getting out of a car at the circus, but in this case, it was that “down home country cooking” coming out of her kitchen.  

The kids’ table (This is not me. 😁 It’s my aunt and cousins.)  Image: My Type 2 Diabetic Life ©

Like many people in modern day culture, I fell into the trap of processed foods.  I recall as a kid, getting excited when we got to eat TV dinners.  Those little aluminum trays of food where each item had its own compartment was quite a novelty for a kid who was a picky eater.  None of the food was touching the other food! 

TV Dinners were a TREAT!
Image: TES.com

For working moms in America, the mantra became “if you can make it out of a box, it’s in like Flynn!”  Bring on the mac & cheese, the rice-a-roni, the hamburger helper, and the frozen chicken strips!  I could say dinner was good “and I helped!”  (If you grew up when I did, you’ll remember that last quip from a commercial using an unnamed boxed product to make baked chicken – and pork chops – that supposedly tasted like it just came out of your grandma’s frying pan.)

When my diabetic journey began, I looked into my pantry and saw a multitude of boxed, processed foods.  Same thing in my freezer and fridge.  So I grabbed the trash can and my sweet husband helped me to cull through it all, and throw out all processed foods.  I even dumped the sugar and white flour out of the canisters, and got rid of the sugar filled sodas.

We then went to the grocery store and started shopping the perimeter.  We loaded up on produce, fresh poultry and fish, nuts, seeds, and whole grain (lowest carb we could find) bread.  We also only drink water, plain sparkling water, and coffee.  We use fat free, lactose free milk in our coffee, and Truvia.  

Image: My Type 2 Diabetic Life ©

I have ALSO learned that the more WATER I drink, the lower my blood sugars are.  WATER is your friend, whether you’re diabetic or not.  We are drinking so much water that we have invested in the 5 gallon refillable jugs (you can get them from Whole Foods or off of Amazon), and we got this nifty pump gadget off of Amazon that just sits on top.

When this began, my first thought was “oh lord, I’m going to have to go on a diet.”  But as I began to search Google for diabetic friendly recipes, I realized that the word DIET is not a dirty word.  We have to eat to fuel our bodies, The word DIET is defined as the kind of food that someone habitually eats.  It doesn’t mean depriving yourself of nutrients.  

There are two things that I began to look at when figuring out if a recipe would be healthy for my body (because what’s healthy for someone else may or may not be healthy for me) – carbohydrates and sugars.  (I’ve not yet had my appointment with the nutritionist, so I’m just kind of going on what I’ve read in the Mayo Clinic book and on the American Diabetes Association web page as my current guidelines.) I try to stay in a range of no more than 30 carbs per meal, and as few sugars as possible.  

If I was going to be cooking from a recipe, how in the world would I know this information?  I know I can read nutrition labels on those boxes, and on cans of stuff, but if I’m cooking from scratch HOW can I figure out the nutrition?  I found a super nifty website that does it for me!  All I have to do is type in my ingredients and it will create a nutrition label!  How cool is that?  At Very Well Fit I use their nutrition label calculator to create a nutrition label for EVERY recipe that I have put in my recipe binder.  (My sweet sister-in-law got me started making recipe binders. Now it’s an addiction, I think. 😆). Very Well Fit draws from the database that is used by the FDA, in order to create their labels. The FDA is who oversees the nutrition label laws in the US, so I trust this site.

Here’s an example of one label that I created for a low carb hummus recipe (not my recipe) using the nutrition calculator. The calories seem a little high, so I’m still not sure if I’m going to make this recipe, or create a new one. When I do, I’ll make sure to write a post about it.

Image: VeryWellFit.com Nutrition Analyzer

So what’s the take away from this long rambling post?  Diet is NOT a dirty word.  I’ve learned that diet is simply the fuel you put into your body.  I’ve also learned that I have to drink LOTS of WATER, and know my carbohydrate and sugar intake.  (Ask your doctor and/or your nutritionist about how many carbs and sugars you should be having per day. Everyone may have different targets.)

In future posts, I’ll share some of the recipes that I’ve used, along with nutrition labels to those recipes.  I’ve started a brand new recipe binder that I am using ONLY for recipes that are diabetic friendly.  I’m still keeping all of my old recipes, and will work through them to see how I can adjust them.

Image: My Type 2 Diabetic Life ©
Binder from: Amazon

I’ll also be adding future posts about the new workout habits that I’m trying really hard to make a part of my life.   

Thanks for reading about my journey.  Feel free to ask questions in the comment section below.  

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