How I'm Kicking Diabetes in the Glucose, Part 2
As the late Billy Mays use to say in his infomercials, “Wait, there’s more!”
The response to my last blog post was simply overwhelming. I was pleasantly surprised how well it was received and I appreciate the comments on here, on social media and in person. I’ve had a few people ask me for more information about what I’m doing, so this post is dedicated to some more specifics about how my typical day goes as far as what I eat and when.
Remember, I’m doing the 16:8 intermittent fasting plan which means I eat during an 8 hour window and fast the other 16 hours of the day. I choose to start my eating from noon until 8:00 PM.
I always start my day with a cup of coffee. I fill a large tumbler which usually amounts to two cups and I add two squirts of liquid stevia to go with it. This does not affect my blood sugar or break my fast since the calories and are minimal and carbs and sugars non-existent. I will admit, it took a few days to get used to the stevia, but now it is my go-to sweetner.
Roughly 30 minutes before I partake in any meal, I down some of my beloved apple cider vinegar. I usually put a few ounces of water in then add a couple glugs of the apple cider vinegar and a couple of glugs of lemon juice. For the few who don’t know, a glug is equal to tipping your jug over enough to allow the liquid to start to come out, then pulling it upright. A tablespoon is what the more refined would call it.
The lemon juice seems like it is for flavor, but nothing makes apple cider vinegar taste good. The lemon juice helps with inflammation by helping eliminate excess fluid. Yeah, it makes you pee.
Lunchtime at school signals my first meal of the day. I typically make a salad of various lettuces (iceberg, buttercrunch, spring mix or others) with shredded carrots and maybe cucumber, spinach or celery. I will also have a protein that could be meat leftover from the previous night’s dinner or something simple like an all-beef hotdog. I also sometimes pack a few pork sausage patties and maybe an omelette with cheese and spinach that I make in advance.
I may also throw in a Quest cookie or a Quest bar in my lunch bag. These are high in protein, but also high in fiber, thus bringing down the net carbs. No, they don’t taste like they came from a bakery. Yes, they are filling and satisfying and do give you the feeling you are having a treat. I may also pack a second Quest bar for later in the afternoon. They make a nice snack that holds me over until dinner.
Quest bars and cookies are sold locally in the Health and Beauty section of Walmart and they are expensive, usually four for $7.46. However, If you are truly watching what you eat, you will eat less and save enough on your grocery bill that the price won’t matter.
Each of the classes I attend at Prodigy Wellness Center (another plug there, Sarah Shepherd) is held either 6:15 or 6:30 PM, so we have just enough time to come home, make dinner and get it eaten around 8:00. I don’t fret if I go a little past because I don’t get to eat at school until after 12:15, so my timeframe is good.
Dinner will consist of a protein and usually a vegetable. I’m big on broccoli, green beans and more salads. I guess I benefit from always being a simple eater. I can eat the same thing for lunch several times in a row and not get bored. We will vary our protein from beef, to pork, to chicken or other meats.
Between the two big meals, I try to make sure I have a significant amount of green vegetables. I don’t measure anything to match weights or percentages. I try to limit my protein since I like meat and I know I could overdo it.
Now, here are a few of my favorites that I’ve indulged in numerous times since this journey started:
Bacon. Lots and lots of bacon. Real bacon. Not turkey or some other fake or low-fat version. The good stuff.
Eggs. Scrambled or in omelettes. Scrambled eggs after you’ve fried the bacon is delicious.
Wings. Not breaded and not in barbeque sauce. Those will have carbs and sugars that you don’t need. Check the sauces that you use.
You may have noticed I don’t avoid fatty meats. I don’t overindulge in them at one time, but I’m not afraid of them.
I also have a confession to make about my blood work; my cholesterol went up. This doesn’t worry me for a couple of reasons.
First, it only went from 205-212. Not alarming numbers, but over the 200 mark is usually where doctors draw the line. Plus, it is natural reaction when you’ve eliminated the carbs and sugars in your diet. You have to eat something.
I’ve also done some more research that has eased my mind about cholesterol. Cholesterol by itself is not the problem. It is actually what is in your bloodstream that repairs the tears made by too much glucose. See, it all comes back to sugar. As long as my blood glucose is down and my blood pressure is down, cholesterol will do its job and not be a problem.
I also snack, but not nearly as much since I make myself stop after dinner. Celery, almonds, cashews and maybe a Quest bar, are my top choices. Again, you can have too much at one time. I should only get small cans of cashews and wait a while before getting more.
I should finish up by confessing my faults. I still get popcorn when I go to the movies. The big tub. With butter. And I don’t share. Fortunately, we haven’t been to too many movies lately.
I drink diet pop. I don’t do it all the time, but it is like the one vice I allow myself on a regular day. I do notice that I may lose more weight when I avoid it and hit the water with lemon more. Sometimes when I’m doing a football game on the radio I need the extra caffeine of a Diet Mt. Dew.
My system is not for everybody. Research for yourself and try what you think fits you and your lifestyle. I purposely didn’t give names of people or websites because I don’t want to come off as an expert. These are the things I do and are right now working for me. I’ve simply looked for ideas, tried them and continue with what works. I will say if you are in a similar situation, you need to eliminate the carbs and sugars and you need to exercise. Those points are non-negotiable. How ever much more you want to try is up to you.
Feel free to comment your thoughts.