Diet or Meal Planning? Part 9

Pulling It All Together

Based on a few comments from my last post on this subject - readers appeared to be a little confused and I apologize for that.

I want to clarify something - I did not mean just pick one of these diets and follow it or that losing weight is the goal.  As I said, I hate the word diet when most of these "diets" also talk about how much to eat, exercise, and other life style elements.

So what did I really mean?  I will cover that in a moment.

I want to take this moment to welcome our newest readers that have joined since we last welcomed readers.  We have picked up several readers in Germany, Poland, Indonesia, Holland, and the UK.  I cannot tell who you are; but, I can see the countries viewing the blog and based on the number of increased readers from these countries.  Welcome and please feel free to add commetns for all our readers to see or send me comments to bob.dant@gmail.com. 

Diet Food Groups

The concept of the different diets is to find those that help you with maintaining a healthy eating life style that might help your disease, say cancer, or high blood pressure, or diabetes.  As I mentioned, I selected the Mediterranean Diet for several reasons:

1. My wife uses the basic foods in this diet plan and has for many years - I felt important we can share like foods as a couple
2. I have posted before that there are some very strong research that a Vegan diet helps diabetics control blood sugars as animal products cause cells to reject glucose absorption
3. I tried being a Vegan and found I still like my meat so how do I balance that craving
4. The diet plan is more about the food groups allowed versus following a very strict diet or meal plan

Mediterranean Food Group - I have highlighted the foods I like

Vegetables

Artichokes, beets, brussel sprouts, carrots, celeriac, collard, dandelion greens, fennel, leeks, lettuce, mache, mustard greens, Okra, Peas, Potatoes, Purslane, rutabaga (turnip), shallots, sweet potatoes (yams), zucchini, swede, scallions (spring onions), radishes, pumpkin, peppers (red, green, yellow, orange), Onions (red, brown and white), nettles, mushrooms, lettuce, kale, eggplant (aubergine), cucumber, chicory, celery, cabbage, broccoli, Arugula (rocket).

Fruits

Avocado, tomatoes, apples, tangerines, apricots, strawberries, cherries, pomegranates, clementine mandarines, pears, dates, peaches, figs, olives, grapefruit, nectarines, grapes, melons and oranges

Grains - I try not to eat many of these except brown rice

Whole grain breads, barley, millet, oats, rice, polenta, bulgur, couscous, buckwheat, durum, wheatberries and faro.

Fish and Seafood

Yellowtail, abalone, clams, cockles, crab, lobster, flounder, eel, octopus, squid (calamari), oysters, mussels, mackerel, tilapia, salmon, sea bass, tuna, sardines, whelk and shrimp

Poultry and Eggs - not my favorite except eggs and I am allergic to them

Chicken, guinea fowl, duck, chicken eggs, duck eggs, quail eggs.

Cheese and Yogurt

Brie, feta (fetta), Corvo, chevre, ricotta, parmigiana-reggiano, manchego, pecorino, haloumi, Greek yogurt and flavored yogurt.

Nuts and Seeds

Almonds, cashews, hazelnuts, pine nuts, pistachio, sesame seeds (tahini) and walnuts

Legumes

Cannellini, chickpeas, fava (broadbeans), kidney, green beans, lentils and split peas.

Herbs and Spices

Anise, zatar spice mix, chillies, basil, garlic, fennel, bay leaf, clove, lavender, cumin, oregano, mint, marjoram, sage, pul biber (also known as halaby pepper, aleppo pepper and flake pepper), parsley, rosemary, savory, thyme, sumac and tarragon

Meats

Pork, beef, lamb, mutton and goat.

Sweets - remember in an earlier blog - I love sweets

Creme caramel, baklava, tiramisu, sorbet, biscotti, chocolate, chocolate mousse, Turkish delight, kunefe, gelato and fruit tarts.

Water and Wine

People of the Mediterranean generally drink around six glasses of water per day plus 1-2 glasses of red wine (one glass each with lunch and dinner).

So I selected the food groups I like and now I start to look for ways to fill out my meal plan.  This entire series was about foods we need to add and those we need to eliminate or reduce.  Notice this diet does not allow the adding of salt - some do.  So I can have other spices in the foods I eat.

The next step is to come up with some dishes you like and then combine them into meals that:

1. Produce the right level of calories
2. Introduces the right nutritional values
3. Adds the right blend of vitamins to help your body

Remember the posts and series on "What Does My Body Want From Me?" was about knowing how your body reacts to several life events - including eating.  Some people call this as Eating By The Meter, in other words test before and after eating - see what the food is doing for you.

Balance in exercise and other activity.

My Day Today

I was 110 on the meter tonight.  I spent two hours in the gym with one hour on high treadmill work and burned 700+ calories along with lifting weights for 1 hour another 400+ calories.  So you must know what you burn in a day along with what you take in.

I want to lose a little weigh again so 1,100 calories being consumed and I want to be around 1500 calories means I should think about consuming 2,200 - 2,500 calories.

Today I consumed about 1,500 calories and I will explain in a minute; so after exercise tonight I was running 110 on the meter but my body was crying for some calories so I needed to eat something for my body.  So given the meter at 110 and needing calories, I could afford some carbohydrates along with a little fat to help sustain the body needs.

My meal plan for the day started with my Green Drink (about 40 calories and 10 carbohydrates).  My noon meal was a very good salad with lettuce, peppers, onions, berries, and an egg.  One of my favorite salads.

My evening meal was a serving of scalloped potatoes.  Again, low in calories but higher in carbohydrates because I was going to work out.

At the end of the day - I am not totally balanced on intake and outgoing calories along with other nutrients I need.  In the end - it is about knowing your body and following the proper portion of the foods from the diet plan you have selected.

I know many of you do an excellent job of cooking for yourself or your family - and having a basic plan does not eliminate hard work in planning what you eat, exercise, and other life style factors.  For others, having a diet plan does not reduce your need to work hard as well.

I hope this helps a little - as I continue my journey I will keep you posted how my meal planning is working out.

God, grant us the knowledge to know and take care of our body, mind, and soul.  As much as we think about feeding our body, we must also feed our soul as we do not live on bread alone.  We must also stimulate our minds and you have provided us a book to help stimulate our minds as well.  We thank you for providing the basics of life to allow us to live the life style we want and what our body wants.

Bob,

Diet or Meal Planning? Part 8

Life Throws a Lot Of Curve Balls

This past month I have been finishing up a project.  Many of you know I work in the technology industry and have been working for the past 18 months on a large project for a major health care company - well we finished it this past week.  The last month we have been rolling out 2-3 clinics a week as we got behind on time and budget and just had to get it done.  I had many 65-70 hour weeks.  Nice money but can be hectic.

In the meantime, we have still continued to add readers.  I am just grateful this continues to reach people.  And at least one person has now stepped forward and stated this blog was a great find for them and they have learned a lot.  I am grateful for that as that is still my desire.

I want to finish up this series and then evaluate where I will go with the Blog and more information.  I have found another amazing book that has some good ole' fashion methods of helping with diabetes and how to avoid medicines while staying in control of the beast within us all.

I have not been testing regularly and will get back to a journal starting Monday as I have to get my self back on track and ready for the golf season.

Diets

I will not try to steal anyone's thunder or take their material without giving them credit.  This post will be a lot from the following link as they cover the hundreds of diets out there and even rated them on how to find the right diet for you.  

US News completed an article on the top diets out there and I used this site to help me determine the diet plan I will be using - and I hate that word - I want to call it meal plan.

I have selected the Mediterranean Diet and it is not necessarily the right one for me but my wife has been following this meal plan her entire life, more greens than meat, no red meat, and lots of fruits.  She is very healthy and has great numbers when she goes to the doctors.

US News Rankings

"U.S. News evaluated and ranked the 32 diets below with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe and effective for weight loss and against diabetes and heart disease. The government-endorsed Dietary Approaches to Stop Hypertension (DASH) snagged the top spot."

If you have been following this series, I have taken a lot of material from the US Government public material.  They push the DASH diet and most of the material drives towards that diet in the end.  Sense high blood pressure is use a mate with diabetes and also a stand alone disease, it just makes sense we all should be worrying about our high blood pressure as well.  This is the more balanced diet for general purposes.

US News Top Ten - along with the link to the article and study - each of the diets below have a link.  Enjoy the reading.

DASH Diet

DASH was developed to fight high blood pressure, not as an all-purpose diet. But it certainly looked like an all-star to our panel of experts, who gave it high marks for its nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health. Though obscure, it beat out a field full of better-known diets.

TLC Diet

Therapeutic Lifestyle Changes, or TLC, is a very solid diet plan created by the National Institutes of Health. It has no major weaknesses, and it’s particularly good at promoting cardiovascular health. One expert described it as a “very healthful, complete, safe diet.” But it requires a “do-it-yourself” approach, in contrast to the hand-holding provided by some commercial diets.

Mayo Clinic Diet

This is the Mayo Clinic’s take on how to make healthy eating a lifelong habit. It earned especially high ratings from our experts for its nutrition and safety and as a tool against diabetes. Experts found it moderately effective for weight loss.

Mediterranean Diet

With its emphasis on fruits and vegetables, olive oil, fish, and other healthy fare, the Mediterranean diet is eminently sensible. And experts’ assessments of it were resoundingly positive, giving this diet an edge over many competitors.

Weight Watchers

Weight Watchers is a smart, effective diet. It surpassed other commercial diet plans in multiple areas, including short- and long-term weight loss and how easy it is to follow. It’s also nutritionally sound and safe, according to experts. Among its pluses: An emphasis on group support, lots of fruits and vegetables, and room for occasional indulgences.

Flexitarian Diet

The Flexitarian diet, which emphasizes fruits, veggies, whole grains, and plant-based protein, is a smart and healthy choice. It outperformed many of its competitors, with particularly high scores in nutritional completeness, easiness to follow, and long-term weight loss. One panelist noted that this diet is “a nice approach that could work for the whole family,” and another described it as a “very good” plan.

Volumetrics

Volumetrics outperformed its competitors in many categories. It earned particularly high marks for being safe and nutritious, and experts said it could have a positive effect on heart health and diabetes. “This is an eating plan that everyone can benefit from,” one expert said.

Jenny Craig

Jenny Craig drew praise from experts for being easy to follow, nutritionally complete and safe, and for offering dieters emotional support. But these experts were lukewarm about its potential to bolster heart health or help diabetics. Experts also noted that Jenny Craig’s cost could be a roadblock for some.

Biggest Loser Diet

The diet received high marks for short-term weight loss, safety, and soundness as a regimen for diabetes, and it was rated moderately effective for heart health. But many panelists felt that in a sea of diets, it’s not overly special, and one said it’s merely “capitalizing on the name” of the popular TV show.

Ornish Diet

The Ornish diet got a mixed reaction from experts. On one hand, it’s nutritionally sound, safe, and tremendously heart-healthy. On the other, it’s not easy for dieters to adhere to the severe fat restriction the diet demands.

Traditional Asian Diet

The Asian diet is a reasonable choice for an eating pattern, landing around the middle of the pack of ranked diets. Experts handed out high marks in nutrition and safety, but doubted the plan’s ability to deliver short- or long-term weight loss.

Top Meal Plans for Diabetics

From the article, they also classified the diets according to your needs or conditions.  Since we are all diabetics or most likely diabetics, I thought knowing the top diet plans for our condition was important to outline.

"Diet is a crucial tool for managing diabetes, and weight loss can help people who are overweight prevent Type 2 diabetes. The experts who rated the 32 diets below evaluated each one on its ability to both prevent and manage diabetes. The Biggest Loser Diet and the Dietary Approaches to Stop Hypertension (DASH), an eating plan endorsed by the government, came out on top."

As I have stated many times, we must all live our life in the easiest possible method or it gets difficult to manage.  My wife lives the Mediterranean diet before it was even a known diet plan.  So for me, her shopping and mine will match up better if I am on this plan.  So I have chosen based on my personal needs and best method - you must do the same.

Biggest Loser Diet

The plan, which revolves around healthy eating and exercise, tied for the top position as a diet for managing or preventing diabetes. The approach is generally viewed as an ideal eating pattern for both.

DASH Diet

Dietary Approaches to Stop Hypertension, or DASH, edged out several other diets as a diabetes weapon, in the judgment of our expert panelists. Its emphasis on whole grains, fruits, and veggies matches the sort of nutritional prescription that diabetics frequently hear their doctors recommend.

Engine 2 Diet

The Engine 2 diet earned 3.5 stars, tieing for third place in the diabetes category. The plan should help dieters drop pounds—and being overweight is one of the greatest risk factors for developing diabetes. Plus, it includes a fitness regimen, which is key for diabetes prevention and control.

Flexitarian Diet

The Flexitarian diet earned an above-average score in the diabetes category. Eliminating meat typically leads to consuming fewer calories, and losing weight—and keeping it off—is essential for preventing type 2 diabetes.

Mayo Clinic Diet

The diet’s eating guidelines and fitness advice are a compelling combination for preventing or controlling diabetes. Its focus is on coaching dieters to develop healthy, lasting habits around which foods they choose to eat and which to avoid.

Ornish Diet

The Ornish diet is a good option for preventing or controlling diabetes, experts concluded. It’s low in saturated fat and cholesterol, which matches the guidelines of the American Diabetes Association, and it has been found to lower A1C level in diabetics, a positive signal of better control over blood sugar.

Vegan Diet

As a diet for managing diabetes, veganism is a smart option, some experts said. It could also help prevent the condition, since it helps dieters drop pounds—and being overweight is one of the greatest risk factors for developing diabetes.

Anti-Inflammatory Diet

The Anti-Inflammatory diet earned a respectable 3.6 stars for diabetes control and prevention. It’s based on a Mediterranean-style diet, which can reverse metabolic syndrome, a group of risk factors that can lead to diabetes. However, some experts noted that diabetes patients should exercise additional caution, since daily protein is “on the high side.”

Mediterranean Diet

Experts gave this diet relatively high marks when it comes to preventing or controlling diabetes. Research suggests a healthy Mediterranean-style diet can reverse the metabolic syndrome, a group of risk factors that can lead to diabetes.

Vegetarian Diet

On the whole, experts think the vegetarian diet has real ability to help prevent or control diabetes. Followed right, the diet emphasizes many of the foods Americans should eat to maintain a healthy, disease-free lifestyle.

Meal Planning Software

I tried to find some good software that helps - but they all come with a price.  Since I found all of them on the internet and do not really want to push any based on that fact - I will let you do you own research in that area.

I do plan on selecting one of those products just to see how they work.  I do plan on building a software product for us diabetics.

For now I think it important for you to select a Meal Plan and a Lifestyle.  Most of these diets come packed to help you in both areas.  But pick one, study it, sit down with your support team and develop an Eating Lifestyle just like you have for exercise.

We have diabetes and managing Lifestyle elements  like eating, exercise, medications, supplements, and stress are critical.

God thank you for bringing in groups like US News who produced such a wonderful comparison of all the diet plans today.  Help us to understand our bodies and help us select the one plan that is right for us.  Please guide us in our new path and give us the strength and courage to stay with our new Meal Plan.

Bob,

Diet or Meal Planning? Part 7

What should we increase in our diet

Again, I must apologize for taking so long to get back to this series - it is very important in managing our diabetes to manage what we eat, to make sure our bodies are getting the right supplements, and other nutritional products.

Some house keeping before getting into the topic.  People continue to find this blog and I want to welcome everyone to a blog that simply is designed to pass on what I have done and managing diabetes in my life.  I also want to thank my loyal readers for sticking out my time off.

I also want to take this time to ask you to lift up a couple of people to your higher power.  Dora and Gabby could really use your prayers at the moment as they are struggling with effects caused by diabetes and other diseases.  As I have said in the past, I thank God I am only diabetic.  I also ask that you lift up Lyndol as he has numerous illnesses and some procedures coming up.  Please add these people in your conversations with your higher power.

Where have we been on this subject

Since I have taken so much time off, I should do a little review.  The following list will allow you link back to the previous posts in this series.

Do I watch what I eat or plan what I eat - that is the question

http://robertdant.blogspot.com/2013/12/diet-or-meal-planning-part-1.html

Other Valuable Nutrients

http://robertdant.blogspot.com/2013/12/diet-or-meal-planning-part-2.html

USDA and HHS Guidelines - Introduction

http://robertdant.blogspot.com/2013/12/diet-or-meal-planning-part-3.html

Balancing Calories To Manage Weight

http://robertdant.blogspot.com/2013/12/diet-or-meal-planning-part-4.html

What Foods to Reduce

http://robertdant.blogspot.com/2013/12/diet-or-meal-planning-part-5.html

Unloading Fats

http://robertdant.blogspot.com/2013/12/diet-or-meal-planning-part-6.html

Again this series is based solely on the FDA and HHS guidelines.  Not that they are the only guidelines but they have some great information.

What the guidelines say about what we should add

"A wide variety of nutritious foods are available in the United States. However, many Americans do not eat the array of foods that will provide all needed nutrients while staying within calorie needs. In the United States, intakes of vegetables, fruits, whole grains, milk and milk products, and oils are lower than recommended. As a result, dietary intakes of several nutrients—potassium, dietary fiber, calcium, and vitamin D—are low enough to be of public health concern for both adults and children. Several other nutrients also are of concern for specific population groups, such as folic acid for women who are capable of becoming pregnant. Recommendations are based on evidence that consuming these foods within the context of an overall healthy eating pattern is associated with a health benefit or meeting nutrient needs. Guidance on food choices for a healthy eating pattern generally groups foods based on commonalities in nutrients provided and how the foods are viewed and used by consumers. The following recommendations provide advice about making choices from all food groups while balancing calorie needs.”

Here is what I and many Americans are guilty of - not knowing.  We have stopped buying products from farmers as it is cheaper to buy in large stores - so many of our products are picked long before they ripen by the nature of the product.  We have a tendency to take on way too many foods that have large amounts of preservatives.  I have lived outside the US and in many countries, you stop and buy your food each day so it is fresh as they do not have the preservatives we do have in our food in the US.  I think it is important for us diabetics to understand the food we eat and be careful.

I have two people in the ADA I trust and learn a lot from, Marty who has made comments here and Dolores.  Each have their focus in life and are amazing people in how they manage their diets, foods, and, supplements.  Marty can cook up anything from nothing and make it taste like a desert for the king.  Dolores has spent a long time getting to know supplements and vitamins our bodies need because we do not have the proper food intake.  She grows her own stuff so she knows the quality of the supplement or herb.

I find encouragement from both of these people and admire what they do.  If I had 10% of their courage and tenacity - I would be healthy - I have so much to learn.  Marty and Dolores, I know you read the blog - try not to shoot me for mentioning you - you are truly amazing and I think people should know that.

Key recommendations

Individuals should meet the following recommendations as part of a healthy eating pattern and while staying within their calorie needs.

Increase vegetable and fruit intake.

Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.

Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.

Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.

Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.

Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.

Use oils to replace solid fats where possible.

Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.

Recommendations for Specific Population Groups

Women capable of becoming pregnant

Choose foods that supply heme iron, which is more readily absorbed by the body, additional iron sources, and enhancers of iron absorption such as vitamin C-rich foods.

Consume 400 micrograms (mcg) per day of synthetic folic acid (from fortified foods and/or supplements) in addition to food forms of folate from a varied diet. 

Women who are pregnant or breastfeeding

Consume 8 to 12 ounces of seafood per week from a variety of seafood types.

Due to their methyl mercury content, limit white (albacore) tuna to 6 ounces per week and do not eat the following four types of fish: tilefish, shark, swordfish, and king mackerel.

If pregnant, take an iron supplement as recommended by an obstetrician or other health care provider. 

Individuals ages 50 years and older

Consume foods fortified with vitamin B12, such as fortified cereals, or dietary supplements.

My wife has been following these recommendations for years and she is very healthy - I might have been wise to listen to her a long time ago.  When I was a young man in the military, I had the opportunity to serve in Okinawa.  It was hard on me but it was the start of teaching me how to live with and understand people from other nations.  I always knew the Okinawan people lived a special life - now look they are trying to sell me the fact I can get that life in a bottle.  NO YOU CANNOT AND PLEASE DO NOT FALL FOR THESE FALSE STATEMENTS.  I do not advocate buying everything - no what and why you are buying something.

Do you want to know why the Okinawan people live longer, think of this live style and you will get it.  They all have community gardens and they grow their own food.  They share their crop with the community so there is a lot of natural products delivered daily - NO PRESERVATIVES.  They do not lock their homes as they are not worried about each other stealing or entering someone's home.  They live a very peaceful life with little stress.  They do not drive to work and live high stressed lives, they fish, they farm, they build homes for each other, and they live as family units taking care of each other.

YOU THINK YOU CAN PUT THAT IN A BOTTLE - NOT!  What is important and you should understand, what supplements are they putting in the bottle and will they help your situation.  

I think for now I will end this discussion as the aspect of what we should add to our food is critical and there is a lot of material and foods to add.  We have an idea of what to remove and what to add.  I think it is time to move on to the discussion of meal planning and what we can do.

The next post will be a small research on the Diets that exist out there and which ones might work given what we have discussed up to this point.

Although I detest the term Diet because it is associated with "limiting" something versus planning something.  However, in many circles or with legitimate Diets, they are attempting to help with meal planning.  Therefore, discussing some of these diets in the next post will help with meal planning.

God, please grant us the "will power' and knowledge to know what our bodies need and what we need to add to our food intake.  Give us the ability to listen to others and to learn from their successes and failures. 

On a personal note, God thank you for keeping my readers in my life and for them sending me messages and caring for me.  Thanks you for this opportunity to share my thoughts and how important you are in my life and in my Diabetes management.

Bob,

I Am Back and I Am Blessed

Where has Bob been?

I will get to all of that in this post but first want to thank those that were concerned and reached out.  I also am still amazed as this blog continues to find its way into the lives of people around the world.  I hope the material is / has helped someone to reach my level of success with my journey or even just helped them accept that being a diabetic is not a a hopeless state to be.

Morning fasting Blood Sugar levels:

02/10/2014 - 155
02/11/2014 - 116
02/12/2014 - 133

Yes that is horrible but when you find out what I have been up to I am good with these and actually shocked they might be this low.

Where was I?

My wife and I try to take Christmas and spend it with her aging parents in Florida.  She goes down there 4-5 times a year but Christmas is my time to go and spend a couple of weeks.  This year, I am on a contract that allows me to work remotely so I decided to take an extended time in Florida and try to rebuild my batteries as I was getting ready for some heavy work schedules coming in February.

During this time, I was going to put out a few posts but my machine at home shut down with a power outage and I had no access to my pc.  I have a laptop for my contract I am on hat machine but the machine belongs to my client and I can only do things back on the local servers when using their pc.  I can use the browser and log into my pc at home remotely but when it is not one it does not work.

So I apologize for no posts or contacts.

Why am I okay with my numbers being so high

When I went to Florida I thought what a good time to analyze my body and run some tests regarding my diabetes.  I am still a diabetic and have some solid proof that it is not cured, but I can put it under control.  I also bought a new book that has some great information regarding natural methods for controlling diabetes.  Many of the things I have been doing are in the book.  The book is Miracles From The Vault, Anthology of Underground Cures.  It is fascinating to learn of the science studies that have been conducted and have proven there are some natural cures out there for diabetes, cancer, joint ailments, and many other diseases.

I am cautioned about the word cures for diabetes but do understand what it means to remove cancer and be cured.  I will share this information in a series of blogs along the way.

Back to my tests.  I was going to be out around 6 weeks so thought I would see what thing appears to be the one thing that holds my BG level in check - not to hold you in suspense but I am convinced it is the supplements.

Test One - Remove Regimented Exercise

When I started my exercise program I had already dropped my BG level.  I have always suspected that exercise is more about life style and long term health.  DO NOT GET ME WRONG - EXERCISE IS A MUST.  So keep up the exercise for your mind, body, and soul.  However, when I was in Florida and did not exercise - my BG levels did not change much.  One could argue it was the first week and the long term effects were still in place.  I think it is my return that is convincing.

Test Two - Remove diet concerns and add back exercise

I stopped my green drink, stayed with the supplements, and added in a couple of trips to the YMCA but more importantly I took up Hot Yoga or went a few times.  It is AWESOME and I plan on adding it to my program back in Nashville at some point in time.  Once again during this phase my BG levels did not change much.  So now I was eating normal food, things I would stay away from in my former life.  What was changing was my weight.  Not a big surprise, but exercise was not helping that much with keeping my weight down.  Yup I did gain 10 pounds over the 8 weeks I was gone - ouch will take the same time to get it back off.

Interesting thing, I am now at the same place I was back in September when I had my first doctor visit and was at  187 pounds and A1c was 6.4 with Fasting Blood Sugar levels about what they have been the past two days.

So is diet important - yes it is and the series I will finish on meal planning, I think the key is meal planning not diet.  I am a big fan of what my Dad taught me - "If you do not stand for something - you will fall for everything."  I think when you are not planning your meals and watching your food intake - you will random buy and intake bad food.

Test Three - all bets off and have a good time, no supplements, no exercise, but I was cautious on food intake

Needless to say my BG level shot up.  I did have a scoop of ice cream each and every day for the second week.  I am sure that is the major contributor to the 10 pounds.

So why do I think it is the reduction of the supplements that was the real tool.  When I returned home on Sunday I started taking the supplements again and have only had one chance to go exercise and my BG levels are starting to come back down.  Please keep in mind, when I discuss my supplement regiment, I am including my green drink and the power foods I put into the drink.

I think a good supplement program is important in controlling our diabetes.  This is all I did originally when I started to lose weight and also drop my BG level.  After this trip - I am even more convinced of it.

The book I mentioned also confirms this with some good science to back up why.

I am not saying drop your medicines and go to supplements.  I am saying it is going to be the long term brick I keep in my foundation of fighting this disease.  I would encourage you to talk to your doctor about a good supplement program.

Why am I blessed - I am a diabetic?

Most of you know I do not feel that way.  Yes, I am a diabetic but to me this is so small when put it up against those wounded warriors, people with no jobs, no medical insurance, other severe health problems, and so many other life situations.  So I have diabetes, I guess it is my small cross to bear but I do have so many other blessings.

My dog had surgery to remove cancer before I left.  We could not leave before Christmas because he had a severe infection and had to go back into the hospital.  When this happened, my son changed his plans and rode with us to Florida, so I got two days in a car with him.  See, one small thing with my dog gave me a day with my son - what a blessing

 My father-in-law was placed in the hospital twice while I was in Florida.  He is okay and had some minor issues.  But through the process I think he continues to learn of the value of his eating habits and taking care of Mom.

My mother-in-law had to have some deep facial cancer removed.  She is okay but it was hard to see such a loving face cut and left with a scar.  She is 84 years old, double stroke patient, and suffers so many things but she still has the soft looking skin of a 60 year old.  She looks great - so when they cut her face it was a shocker.  However, she did not appear to mind as much as she was excited to get the cancer removed.  I think her state of mind that we sometimes get frustrated with was a small blessing to help her accept the surgery.

I have my own business and have had my ups and downs in this bad economy.  While in Florida, I had to work to keep my current contract requirements completed and to complete proposals for two more opportunities.  God must have been on my shoulders as I landed both of those contracts and they will be good long term revenue for the company.

I had one week of time with my wife in a quiet little community, Cedar Key, in Florida.  Our hotel room faced west and we saw some of the best sun sets.  The entire week was a blessing to get that much time with my wife - she is so much fin to be with and times like this make me wish I had more time with her.

God, I want to thank you for the people you have placed in my life and the blessing they bring.  I am also grateful for your support in landing the new contracts.  But most importantly, the week you gave me with my wife and the times we shared are priceless and I thank you for that time.  

Bob,

Diet or Meal Planning? Part 6

Unloading Fats

FBS - 133 this morning.  I was up all night with my dog as he is sick.  I drank coffee to stay awake and none of my normal body functions probably did anything right.  But he appears to be better around Noon today, so hoping I bounce back as well.  Just had my first meal - talk about compounding the problem.

By the way, speaking of dogs, I use the saying a lot "eat my own dog food."  I guess in this case I am not eating my own dog food.

I want to thank each of you again and have a small confession to make.  When I first started this blog I was asked to do so by a couple of my cousins.  Then it started to grow and the readership is now up to about 100 readers or people entering a day.  So here is my small confession - I have just been tired of being a diabetic this past two weeks.  I think I went into a state were my numbers were good, low FBS which is unusual for me, and then I just started feeling sorry for myself.

I JUST WANT TO QUIT BEING A DIABETIC AND LIVE A NORMAL LIFE!!!

But I find strength in knowing all of you are there with me and this blog is what is helping me pull through.  Not sure when I am going to put my head back on straight, but if it was not for you guys, and me not wanting to let you down - I think I would have just given up a couple of weeks ago.  

My Higher Power brought you guys as part of my support team and I really need it now.  And all of this time I thought this was about you.  Funny how Higher Powers can turn things around on us.

Anyway - thanks again for being there.  By the way we added Panama to the growing list of countries.  Welcome Panama to the blog.

I do ask that you continue to raise up Dora to your Higher Power.  She fell out of her wheel chair last weekend - she is okay and getting better but she needs our prayers.  I also want to keep Dr. Bayne's dad in there - he is fighting each day to hang on - so please ask that he gets an opportunity to fight a good fight.

In the last post in this series we were taking a look at the FDA and discussing the food groups they advice us to eliminate.  Again all of this series is building towards putting together a meal plan - like I need one now.  Hope this helps me "eat my own dog food when I am done!"

The second group the FDA wants us to reduce is fats.  We will discuss that but also remember, some fats are good for us so when we talk reducing we are not talking eliminating.

What are fats?

"Dietary fats are found in both plant and animal foods. Fats supply calories and essential fatty acids, and help in the absorption of the fat-soluble vitamins A, D, E, and K. The IOM established acceptable ranges for total fat intake for children and adults (children ages 1 to 3 years: 30–40% of calories; children and adolescents ages 4 to 18 years: 25–35%; adults ages 19 years and older: 20–35%). These ranges are associated with reduced risk of chronic diseases, such as cardiovascular disease, while providing for adequate intake of essential nutrients."

Again, we must keep in mind these are guidelines.  Only you know your body and need to adjust accordingly.  This is done by testing with your home meter on a regular basis.  If you want to lose weight then maybe you cut back a little more than recommended.  If you need to gain some weight, maybe you can add some or the weight gain might come from protein. 

Reduce Solid fats (saturated and trans fatty acids)

"Fatty acids are categorized as being saturated, monounsaturated, or polyunsaturated. Fats contain a mixture of these different kinds of fatty acids. Trans fatty acids are unsaturated fatty acids. However, they are structurally different from the predominant unsaturated fatty acids that occur naturally in plant foods and have dissimilar health effects.

The types of fatty acids consumed are more important in influencing the risk of cardiovascular disease than is the total amount of fat in the diet. Animal fats tend to have a higher proportion of saturated fatty acids (seafood being the major exception), and plant foods tend to have a higher proportion of monounsaturated and/or polyunsaturated fatty acids (coconut oil, palm kernel oil, and palm oil being the exceptions).

Most fats with a high percentage of saturated or trans fatty acids are solid at room temperature and are referred to as “solid fats,” while those with more unsaturated fatty acids are usually liquid at room temperature and are referred to as “oils.” Solid fats are found in most animal foods but also can be made from vegetable oils."

I will not go into these in great detail as it takes a lot of material to fully understand fats.  So I will let you do your research and find out the complexities associated with each of the fats and what might be good for you or not good for you.  It is safe to say reducing the solid fats are important.

Fats do what for diabetics?

The link is to a great little paper on explaining the impact of fats on our management of glucose.  Please read it for greater detail.  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2654180/ 

Although type 2 diabetes is determined primarily by lifestyle and genes, dietary composition may affect both its development and complications. Dietary fat is of particular interest because fatty acids influence glucose metabolism by altering cell membrane function, enzyme activity, insulin signaling, and gene expression.  Replacing saturated fats and trans fatty acids with unsaturated (polyunsaturated and/or monounsaturated) fats has beneficial effects on insulin sensitivity and is likely to reduce risk of type 2 diabetes. Among polyunsaturated fats, linoleic acid from the n-6 series improves insulin sensitivity. On the other hand, long-chain n-3 fatty acids do not appear to improve insulin sensitivity or glucose metabolism. In dietary practice, foods rich in vegetable oils, including non-hydrogenated margarines, nuts, and seeds, should replace foods rich in saturated fats from meats and fat-rich dairy products. Consumption of partially hydrogenated fats should be minimized. Additional controlled, long-term studies are needed to improve our knowledge on the optimal proportion of different types of fats to prevent diabetes.

I have mentioned before the study that stated animal products cause an increase in glucose level and to control our glucose level the Vegan diet may be appropriate.  It appears this study lends some credibility to those studies as well.

I will discuss the different diets in a separate post and that will be the next to the last post in this series when we can understand what the diets are trying to do for us.

We have now covered the reduction of sodium and solid fats.  Again, we are talking reduction, not eliminating.  We can see both have a place in our meal planning - just in moderation and the correct amounts for us.

God grant us the desire to get to know which fats are good for us and which ones are not.  Give us the ability and courage to eat those that you intended us to eat.

Bob,

Diet or Meal Planning? Part 5

What Foods to Reduce

Before getting started today, it has been a while since I have thanked my readers for coming to the site and I am still being blown away by the readers we as a group have grown to be and those being added.  Not to scare anyone, as I mention we have added two new countries to our list, Poland and Italy.  I am not able to see who they are - just that we have added two more countries.  

For the new readers, you can send me an email to bob.dant@gmail.com if you want me to cover anything in a post.  You can follow me on Google or send messages there.  You can also leave comments on the post and I will see them - does not require any of your information.  You can also sign up by email and get this to you inbox.

If you are sharing with your friends, I appreciate it as I am just hoping to help one person manage their life style - then this blog has been worth it.

FBG 103 - not bad as I had a nice meal last night at song writers night.  One of the nice things about living in Nashville is the great talent we have and the collection of song writers.  They get together at places and for $25 per person, Kathleen (my wife) and I get a meal and entertainment.  The bad news is the meal is usually not for a diabetic.

BP - 131/77 - HR - 58 on my home machine that I should be replacing.

I have another request for you to lift up to your higher power.  I mentioned Dr. Bayne's Dad yesterday has had a stroke and is fighting for his life at the moment.  His Dad indicated to the doctors and his family that he would love to hold on for a little while longer.  So I think our prayers to our higher powers is to grant his Dad the ability to fight the good fight.  Thanks again for each of you caring about people who are reading this blog or a part of my life.

We will continue with the FDA report and discuss foods we should eliminate in our diets or reduce.  Part of planning is to know what to eat and what not to eat.

Please keep in mind that "text in quotes and underlined" is straight from the source of my research - in other words I am cheating!!  Actually, I am just looking to help you get a snap shot - you can go and read the entire report - it is awesome.

Introduction

" The Dietary Guidelines for Americans provides science-based advice to promote health and reduce the risk of major chronic diseases through diet and physical activity. Currently, very few Americans consume diets that meet Dietary Guideline recommendations. This chapter focuses on certain foods and food components that are consumed in excessive amounts and may increase the risk of certain chronic diseases. These include sodium, solid fats (major sources of saturated and trans fatty acids), added sugars, and refined grains. These food components are consumed in excess by children, adolescents, adults, and older adults. In addition, the diets of most men exceed the recommendation for cholesterol. Some people also consume too much alcohol."

As a diabetic, each one of these major groups should cause us to be concerned and we will discuss how each of these "bad" food groups can cause us diabetics more problems than the normal person.

Sodium

"Sodium is an essential nutrient and is needed by the body in relatively small quantities, provided that substantial sweating does not occur. On average, the higher an individual’s sodium intake, the higher the individual’s blood pressure. A strong body of evidence in adults documents that as sodium intake decreases, so does blood pressure. Moderate evidence in children also has documented that as sodium intake decreases, so does blood pressure. Keeping blood pressure in the normal range reduces an individual’s risk of cardiovascular disease, congestive heart failure, and kidney disease. Therefore, adults and children should limit their intake of sodium.

Virtually all Americans consume more sodium than they need. The estimated average intake of sodium for all Americans ages 2 years and older is approximately 3,400 mg per day."

WOW - the recommended level is 2300 mg a day and 1,500 mg for people over 51. The normal progression for diabetics is to reach a stage of high blood pressure.  There are many reasons for high blood pressure but sodium is a major player.

The amount of sodium we get from processed foods is the major source - how do I know that.  Kathleen took me off sodium as soon as we were married.  Unlike her mother, she does not cook with sodium and allows people to salt as they desire.  We do not really have a salt shaker anywhere - so for 38+ years I have not added salt to my food - yet I developed or had high blood pressure and taking medicines.

I have reduced the processed foods I intake and I have added magnesium to my supplements.  Along with the weight lose, I have been able to get my blood pressure under control.  We should explore high blood pressure in another post.

"Some sodium-containing foods are high in sodium, but the problem of excess sodium intake also is due to frequent consumption of foods that contain lower amounts of sodium, such as yeast breads (which includes white bread or rolls, mixed-grain bread, flavored bread, whole-wheat bread or rolls, bagels, flat breads, croissants, and English muffins) contribute 7% of the sodium in the U.S. diet).  Other sources of sodium include chicken and chicken mixed dishes (7% of sodium intake), pizza (6%), and pasta and pasta dishes (5%). Some of the sources discussed here and in the following sections contain larger varieties of foods than others (e.g., chicken and chicken mixed dishes). Therefore, some of these sources include foods that can be purchased or prepared to be lower in sodium, as well as lower in other food components recommended to be reduced. For example, chicken naturally contains little sodium. Chicken and chicken mixed dishes can be prepared by purchasing chicken that has not had sodium added to it and by not adding salt or ingredients containing sodium."

Now we know that Americans should cut down their sodium intake.  I do have a difficult time with my government stepping in and banning salt shakers on the tables in restaurants - only one state so far.  I think all of us should have the freedom to eat as we desire.

On the other hand - it is evident that us Americans do not know or have not been taught enough when we were kids to eat balanced meals.  We are also a nation on the go and fast foods are a primary source of our diet.  These are all heavy in sodium.

The following table is directly from McDonald's nutrition guide.  Now I am not picking on McDonald's.  Totally the opposite, they are my favorite and I have spent a lot of time in one of these babies - eating while on the road.  I could pick hundreds of fast food or foods prepared and you would be shocked at the amount of sodium you are getting.

McDonald’s Item	Sodium Level	Percent of Daily Recommended MG
		2,300 mg	1,500 mg
Big Mac	970	42%	65%
Quarter Pounder® with Cheese+	1100	48%	73%
Quarter Pounder Bacon & Cheese+	1440	63%	96%
Premium Crispy Chicken Club Sandwich	1410	61%	94%
Premium Grilled Chicken Club Sandwich	1250	54%	83%

You know, each one of these sections is fascinating to me and I want to do each one justice.  So I am going to dedicate a post to each one.  My apologies but since this is fascinating to me and I am putting out the post, I get to select where we go.  J

READ LABELS _ GET TO KNOW THIS STUFF!!  TAKE CARE OF YOUR SELF!!  DO NOT GET TO THE LEVEL I DID - TAKE CHARGE TODAY.

May God grant us the ability, courage, and wisdom to read labels.  Give us the daily guidance to understand what we are putting in our bodies and what harm it can be doing.  Simply give us strength to change.

Bob,

Diet or Meal Planning? Part 4

Balancing Calories To Manage Weight

FBG - 107 this morning.  I am enjoying the cookies.  I was getting down on myself on being in the hundreds but then I look back once in a while to see where I have been to see how well I am doing going forward.  I do not take the time to journal much at the moment with everything going on but will start again.  

Looking back I noticed that 130+ was my morning readings and now being around 100 and lower sometimes - is not bad and I should not be too hard on myself.  I say this, not knowing where you are in your journey - we all need to reach around and pat ourselves on the back once in awhile.  If we do not - who will?

I have discussed many times, this is my body and my disease to manage.  Therefore, it only makes sense to say it is also probably myself who needs to let myself know when I am doing okay and when I am not.  At the moment, I am doing okay.  I can look for better numbers and better times ahead - but I am a baby just learning to crawl - I have a long ways to go.

Before getting into the post, I do have a couple of special people I need for you to lift up to your higher power and that is Gabby, Marty's husband.  He had another bought with his breathing yesterday and is struggling with that.  As yesterday's post mentioned, so many times a diabetic has more than one disease and Gabby is one of those people.  I also have an associate whose Dad had a stroke and things are tough and going poorly.  So if you could lift up Dr. Bayne's Dad that would be great and thank you.  By the way - many people know you do this and they are grateful.

Get you attention yesterday?  It sure did mine.  I found that little touch of information a little frightening and makes me glad I am trying to get on the right path.  Us diabetics have something every disease must want - TOO MUCH SUGAR!  We are just so sweet that all the diseases want to come and live with us!

We will continue with Chapter two of the FDA nutritional guide lines.

Calorie Level?

"Maintaining a healthy body weight and preventing excess weight gain throughout the lifespan are highly preferable to losing weight after weight gain. Once a person becomes obese, reducing body weight back to a healthy range requires significant effort over a span of time, even years. People who are most successful at losing weight and keeping it off do so through continued attention to calorie balance."

Okay, this blog is about diabetes not losing weight.  Or is it?  Many of us diabetics have to admit we are over weight for what our bodies can handle.  Once we have lost the weight it is even harder to keep off.  So I was 224 pounds and 5'11" tall.  Most people did not think I was over weight - I carried it in my gut.  I lost 50 pounds and down to 175 (okay close) but I have added back 5-6 pounds.  I am not worried as I am adding a lot of muscle back in the gym.  So it is not truly about weight - it is about the weight being fat or muscle.  You will have to decide for yourself and use resources to get you where your body wants to go.

Understanding calorie needs

"The total number of calories a person needs each day varies depending on a number of factors, including the person’s age, gender, height, weight, and level of physical activity. In addition, a desire to lose, maintain, or gain weight affects how many calories should be consumed. Table 2-3 provides estimated total calorie needs for weight maintenance based on age, gender, and physical activity level. A more detailed table is provided in Appendix 6. Estimates range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men, depending on age and physical activity level. Within each age and gender category, the low end of the range is for sedentary individuals; the high end of the range is for active individuals. Due to reductions in basal metabolic rate that occurs with aging, calorie needs generally decrease for adults as they age. Estimated needs for young children range from 1,000 to 2,000 calories per day, and the range for older children and adolescents varies substantially from 1,400 to 3,200 calories per day, with boys generally having higher calorie needs than girls. These are only estimates, and estimation of individual calorie needs can be aided with online tools such as those available at MyPyramid.gov."

Table 2-3.

Gender	Age (years)		Sedentary		Moderately active		Active
child (female and male)	2–3		1,000–1,200c		1,000–1,400c		1,000–1,400c
female	4–8		1,200–1,400		1,400–1,600		1,400–1,800
9–13		1,400–1,600		1,600–2,000		1,800–2,200
14–18		1,800		2,000		2,400
19–30		1,800–2,000		2,000–2,200		2,400
31–50		1,800		2,000		2,200
51+		1,600		1,800		2,000–2,200
male	4–8		1,200–1,400		1,400–1,600		1,600–2,000
9–13		1,600–2,000		1,800–2,200		2,000–2,600
14–18		2,000–2,400		2,400–2,800		2,800–3,200
19–30		2,400–2,600		2,600–2,800		3,000
31–50		2,200–2,400		2,400–2,600		2,800–3,000
51+		2,000–2,200		2,200–2,400		2,400–2,800

So I am age 60 and I am spending 2 hours in the gym each day.  I spend one hour on the treadmill and it shows I am burning 600+ calories.  In addition I lift weights for 30 - 45 minutes which burns another 300+ calories.  I also walk my dog twice daily and each walk is about 45 minutes.  So I might be burning a 1,000 calories per day.  This tells me I should be looking at 2,400 calories to maintain my weight properly.

There is no way I am consuming this many calories.  I wonder what the effect on a diabetic is when they are not getting the right balance?  Oh yeah - that is why we are at this post - making sure we plan what we eat and allowing our bodies to function as best it can - it will never be normal.

Placing individual food choices into an overall eating pattern

"Because people consume a variety of foods and beverages throughout the day as meals and snacks, a growing body of research has begun to describe overall eating patterns that help promote calorie balance and weight management. One aspect of these patterns that has been researched is the concept of calorie density, or the amount of calories provided per unit of food weight. Foods high in water and/or dietary fiber typically have fewer calories per gram and are lower in calorie density, while foods higher in fat are generally higher in calorie density. A dietary pattern low in calorie density is characterized by a relatively high intake of vegetables, fruit, and dietary fiber and a relatively low intake of total fat, saturated fat, and added sugars. Strong evidence shows that eating patterns that are low in calorie density improve weight loss and weight maintenance, and also may be associated with a lower risk of type 2 diabetes in adults. The USDA Food Patterns and the DASH Eating Plan, described in Chapter 5, are examples of eating patterns that are low in calorie density."

This is moving towards our end game - how to eat balanced meals - takes planning.

God help me to manage my weight and know that it too is an overall part of my journey.  Help me to understand my body structure was designed to manage a certain weight level and help me stay at that level.

Bob,