edwar368
Newbie
- Messages
- 4
- Type of diabetes
- Type 2
- Treatment type
- Tablets (oral)
Hi All,
I was diagnosed in October last year with type 2, more by "luck than judgement" as a result of a blood test for an different illness. I dont recall my first readings exactly, but my HBa1c was around 12, I had slightly high blood pressure and high cholesterol as well. With the wonders of hindsight and now knowing all the diabetic symptoms, I know I had had Diabetes for some time. I have always struggled with weight, and like a lot of overweight people I am well aware of much dietary theory, its its application I used to struggle with. There was a 3 week gap between my initial "We think you have diabetes, but we need a proper blood test to confirm" and my confirmation, but they were very certain and so, I immediately started to change my lifestyle and when I had my actual diagnosis confirmed, just the 3 weeks change of life style had lowered my Blood pressure, so the only thing I am taking medication for is the Diabetes (2 x 500mg Metformin) and the Cholesterol (1 x Avorstatin) - I thought I would join these forums and introduce myself and give you what seems thus far, to be my success story.
Perhaps I should start with why I think it's a success story. I had my first full "review" in February, so 4 months after "suspected diabetes" and 3 months after "confirmed and medication started" My HBa1C was 7, blood pressure fine. Since October last year I have so far lost 4 stone and am still loosing around 1 or 2 pounds per week. I had a lot to loose and technically still have around 3 stone to go before I am my "Ideal" weight, though my Wife thinks 2 stone would be about right. I have lost this weight simply by changing what I eat, though I know some of this is probably down to the Metformin as well. I have not dieted and still probably snack to much, I am never hungry. I have done very little exercise during this period, not because I don't think I should, I definitely need more exercise, but like a lot of people, I still struggle to make the time for exercise. I merely mention this to highlight that exercise is not a contributing factor to my weight loss
Firstly let me say that I have seen it said in lots of forum posts and I want to say it myself, what works for one person may not work for another and all I want to do is share my approach and if anyone can benefit from this advice, that's all good.
Don't "Diet" - The key thing for me is the attitude and approach. I know from my years of fad diets and trying to loose weight, that a "diet" was not the answer for me. It is an often said statement from people who do not struggle with weight "you just need to change your lifestyle", but as lots of us know, easier said than done, but to me a "diet" is something that means it will end sometime. It may not be the true dictionary meaning, but for most people a "diet" is something you do for a period of time before going back to "what you normally eat" - This is coupled with the self recrimination when you fail to stick to your "diet", and all this is a downward spiral as you feel sad and often resort to comfort food to make you feel better. Instead of being on a diet, I think of myself as having changed my life style and nothing is truly forbidden as log as its in moderation, and I try to apply a mental 90% rule - If I am good 90% of the time, then an occasional "blow out" or treat won't make a difference.
My method of changing my lifestyle can be summarised by saying that I replaced a lot fo the bad things I used to have with stuff that is a lot better for me but I still like/love. That last part is they whole crux for me. It wasn't especially easy at the start, simply because it involved a lot of research and label reading to find what was "good" and what wasn't - But to give you some specific examples
Milk - I used to drink milk by the pints! 4 pints a dayt was not unusual and I had been a big milk drinker since child hood - The excessive thirst that was part of the diabetes didn't help in this area, however I replaced Milk with more Diet Coke. Though within days of taking the Metformin my thirst had dropped to "normal levels" anyway. I still have milk in Cereal and coffee, but not on its own, plus I have been put onto the "orange" 1% milk, which I have to say does taste the same (to me) as the Semi skimmed I used to have.
Fresh cooked Meals, with more veg - We used to be a "modern generation, prepared meals" type of family. I also rarely ate much veg - It was a standing joke in our family that "the only thing I ate that was green was peppermint Aero". My wife is not a bad cook, but doesn't enjoy it, but to help me she decided to start cooking the evening meal using fresh ingredients. Very early on, we also got a slow cooker, and this has been a life changer for us. As a reluctant cook, my wife finds the slow cooker recipes extremely easy, usually its "stick all ingredients in the pot and turn it on". For me one very real benefit is that the vegetables she adds in, are nearly always soft and juicy and have the flavour of whatever the recipe is, so they are lovely. Again a lot of research went into our shopping at first reading ingredient labels etc, but now our shopping takes no longer than it used to before Diabetes.
More Fruit and Veg (again) - Another way I have more fruit and veg is via drinking them. I don't mean juice. I tried a juicer before I got diabetes and whilst I enjoyed it, it wasted loads of fruit and also I now know its not recommend due to the amount of natural sugars you consume in a juice versus a single piece of fruit. I use one of the "super blenders" (I use a NutriBullet") - With these almost none of the fruit is wasted (if any), you only have the same/similar amount that you would have if you eat the actual fruit and you can combine with vegetables in the same juice (yes really). An example of one of my favourites would be Hazelnut/Almond water (can use just water, but this is my recipe) - half a banana, half an apple, some lettuce, some baby sweetcorn, some cucumber, a few berries (whatever is your favourite), some ice cubes and a teaspoon of low sugar drinking chocolate. Whizzed up to make a lovely nutty/chocolate tasting drink with hidden veg. The portion sizes can be changed to suit, but I usually make a large container full and store it in the fridge and its good for a few days. There are many permutations, but it gets fruit and veg into me in a way that I just wouldn't eat otherwise
Improved Snack food - As a previously hearty eater, snacks are still important to me and make it so that I never feel I am depriving myself of anything. So finding healthy or at least reasonably health alternatives to biscuits, cakes and chocolate. Some of the things I snack on are:
Ultimately I am hoping that I will be able to stop all my medications, and just continue with my new lifestyle
Mark
I was diagnosed in October last year with type 2, more by "luck than judgement" as a result of a blood test for an different illness. I dont recall my first readings exactly, but my HBa1c was around 12, I had slightly high blood pressure and high cholesterol as well. With the wonders of hindsight and now knowing all the diabetic symptoms, I know I had had Diabetes for some time. I have always struggled with weight, and like a lot of overweight people I am well aware of much dietary theory, its its application I used to struggle with. There was a 3 week gap between my initial "We think you have diabetes, but we need a proper blood test to confirm" and my confirmation, but they were very certain and so, I immediately started to change my lifestyle and when I had my actual diagnosis confirmed, just the 3 weeks change of life style had lowered my Blood pressure, so the only thing I am taking medication for is the Diabetes (2 x 500mg Metformin) and the Cholesterol (1 x Avorstatin) - I thought I would join these forums and introduce myself and give you what seems thus far, to be my success story.
Perhaps I should start with why I think it's a success story. I had my first full "review" in February, so 4 months after "suspected diabetes" and 3 months after "confirmed and medication started" My HBa1C was 7, blood pressure fine. Since October last year I have so far lost 4 stone and am still loosing around 1 or 2 pounds per week. I had a lot to loose and technically still have around 3 stone to go before I am my "Ideal" weight, though my Wife thinks 2 stone would be about right. I have lost this weight simply by changing what I eat, though I know some of this is probably down to the Metformin as well. I have not dieted and still probably snack to much, I am never hungry. I have done very little exercise during this period, not because I don't think I should, I definitely need more exercise, but like a lot of people, I still struggle to make the time for exercise. I merely mention this to highlight that exercise is not a contributing factor to my weight loss
Firstly let me say that I have seen it said in lots of forum posts and I want to say it myself, what works for one person may not work for another and all I want to do is share my approach and if anyone can benefit from this advice, that's all good.
Don't "Diet" - The key thing for me is the attitude and approach. I know from my years of fad diets and trying to loose weight, that a "diet" was not the answer for me. It is an often said statement from people who do not struggle with weight "you just need to change your lifestyle", but as lots of us know, easier said than done, but to me a "diet" is something that means it will end sometime. It may not be the true dictionary meaning, but for most people a "diet" is something you do for a period of time before going back to "what you normally eat" - This is coupled with the self recrimination when you fail to stick to your "diet", and all this is a downward spiral as you feel sad and often resort to comfort food to make you feel better. Instead of being on a diet, I think of myself as having changed my life style and nothing is truly forbidden as log as its in moderation, and I try to apply a mental 90% rule - If I am good 90% of the time, then an occasional "blow out" or treat won't make a difference.
My method of changing my lifestyle can be summarised by saying that I replaced a lot fo the bad things I used to have with stuff that is a lot better for me but I still like/love. That last part is they whole crux for me. It wasn't especially easy at the start, simply because it involved a lot of research and label reading to find what was "good" and what wasn't - But to give you some specific examples
Milk - I used to drink milk by the pints! 4 pints a dayt was not unusual and I had been a big milk drinker since child hood - The excessive thirst that was part of the diabetes didn't help in this area, however I replaced Milk with more Diet Coke. Though within days of taking the Metformin my thirst had dropped to "normal levels" anyway. I still have milk in Cereal and coffee, but not on its own, plus I have been put onto the "orange" 1% milk, which I have to say does taste the same (to me) as the Semi skimmed I used to have.
Fresh cooked Meals, with more veg - We used to be a "modern generation, prepared meals" type of family. I also rarely ate much veg - It was a standing joke in our family that "the only thing I ate that was green was peppermint Aero". My wife is not a bad cook, but doesn't enjoy it, but to help me she decided to start cooking the evening meal using fresh ingredients. Very early on, we also got a slow cooker, and this has been a life changer for us. As a reluctant cook, my wife finds the slow cooker recipes extremely easy, usually its "stick all ingredients in the pot and turn it on". For me one very real benefit is that the vegetables she adds in, are nearly always soft and juicy and have the flavour of whatever the recipe is, so they are lovely. Again a lot of research went into our shopping at first reading ingredient labels etc, but now our shopping takes no longer than it used to before Diabetes.
More Fruit and Veg (again) - Another way I have more fruit and veg is via drinking them. I don't mean juice. I tried a juicer before I got diabetes and whilst I enjoyed it, it wasted loads of fruit and also I now know its not recommend due to the amount of natural sugars you consume in a juice versus a single piece of fruit. I use one of the "super blenders" (I use a NutriBullet") - With these almost none of the fruit is wasted (if any), you only have the same/similar amount that you would have if you eat the actual fruit and you can combine with vegetables in the same juice (yes really). An example of one of my favourites would be Hazelnut/Almond water (can use just water, but this is my recipe) - half a banana, half an apple, some lettuce, some baby sweetcorn, some cucumber, a few berries (whatever is your favourite), some ice cubes and a teaspoon of low sugar drinking chocolate. Whizzed up to make a lovely nutty/chocolate tasting drink with hidden veg. The portion sizes can be changed to suit, but I usually make a large container full and store it in the fridge and its good for a few days. There are many permutations, but it gets fruit and veg into me in a way that I just wouldn't eat otherwise
Improved Snack food - As a previously hearty eater, snacks are still important to me and make it so that I never feel I am depriving myself of anything. So finding healthy or at least reasonably health alternatives to biscuits, cakes and chocolate. Some of the things I snack on are:
- Cottage Cheese - Even the "full fat" version is dam sight better than a chocolate bar, and I love this stuff
- Olives - A revelation to me. Never had them before being diagnosed, now my favourite snack. I don't buy the pre-packed ones, our Tesco's has an Olive deli section with various filings and you fill a pot up with your own choice. I have at least 1 pot a week.
- Mature Cheese - A tip given to me at my "diabetes awareness" session that works for me. Eating mature cheese tends to mean you eat less, and for me that's true, plus again its something I previously hadn't tried, only had medium stuff before
- Weightwatchers yoghurts - I mention weightwatchers not because of any low calorie aspect, but because from a diabetic perspective and comparing labels they seemed to be the better for me and they actually have a nice range of flavours
- Rice crackers or some type of crisps - You do need to read labels here, the difference between brands and types can be quite a lot, but there are some out there that are not that bad for you (Again, think "its miles better for me than a bar of chocolate") - Snackerjacks are a good choice for me
- Nuts - In moderation and again looking at the type. I do steer away from they honey roasted, but there are lots of options that are not to bad.
- Porridge - I have always loved ready brek since I was a kid, but rarely had it as an adult. Have now discovered the Quaker Oats microwave porridge that pretty much guarantees perfect porridge in 2 minutes and its safe to say that I have this every single day for breakfast, with Canderel sugar replacement on top.
- I try and keep to a 3 meals a day at around the same time routine, tough as mentioned I do allow myself to snack if I want
- I stay away from labelled "Diabetic food"
- Nothing is forbidden in moderation
- Having a treat every so often is not a sin, don't beat yourself up about it
Ultimately I am hoping that I will be able to stop all my medications, and just continue with my new lifestyle
Mark
