Rosiek, it's so great you found us. This is a wonderful place to explore and learn!
The book and diet that changed my life one year ago was Richard Bernstein MD's book,
Dr. Bernstein's Diabetes Solution, 4th Edition (2011), the diet was the low carbohydrate, high (healthy) fat, moderate protein diet, commonly referred to at the LCHF diet. Here's a link to the Low-carb Diet Forum where you can learn more...
http://www.diabetes.co.uk/forum/category/low-carb-diet-forum.18/ Another good resource is Diet Doctor...
http://www.dietdoctor.com/low-carb
If you don't eat animal protein, let us know. It's possible to eat low carb by eating a whole food, plant based diet too.
To get started, try eating a source of food low in
carbohydrates - (above ground vegetables or a 1/4 cup of berries will get you off to a good start) - a
healthy fat such as butter for cooking or extra virgin olive oil with a vinegar of your choice for your salad, 2 parts oil, 1 part vinegar, and
moderate protein such as 1 or more eggs, 3 to 4 ounces of meat, poultry, fish, or shellfish will bring your numbers down and help you to feel better.
Notice I didn't encourage you to eat any sugar or grains. Greatly reducing those two things alone will make a huge difference in your blood glucose levels! Can't imagine life without bread and potatoes? Take what you'd normally eat in a sandwich and wrap it in lettuce or throw it in a salad bowl. Miss potatoes? Try eating cauliflower in a variety of ways. I like it sliced and pan fried in butter. Yum!
Typical meals for me...
Breakfast: Omelet with sauteed vegetables and a side of berries. (Favorites are sliced mushrooms, onion, red and green pepper topped with a handful of spinach sautéed in butter then topped with 1 or more fork whipped eggs OR sliced mushrooms topped with a handful of spinach sautéed in butter then topped with 1 or more fork whipped eggs and diced tomato, then topped with a tablespoon of crumpled feta cheese just before serving. At the end of cooking, I fold my omelets in half, then in half again before transferring to the plate. I buy my berries frozen and let them partially thaw on the plate while I'm cooking the omelet. Sometimes I add cheese to my omelets. An omelet with mushrooms, spinach, and swiss cheese is quite good too!
Lunch: Leafy spring greens, half an avocado sliced or cubed, pecans, and sliced chicken breast meat or ham, topped with a vinaigrette of 2 parts extra virgin olive oil and 1 part vinegar.
Dinner: Meat and vegetables. Vegetables can be sautéed, pan fried, steamed, or boiled. I often use butter for sautéing or pan frying, or butter afterward if steaming or boiling. Extra virgin olive oil (EVOO) and/or butter can be added at the end of the cooking process too.
Treats: 1/4 cup of berries alone, also good with a small amount of heavy cream whipped which can be sweetened with stevia - (I use a few drops of Stevita liquid extract) - perhaps with some walnuts; a small square of dark chocolate; a glass of wine; a spoonful of peanut butter, the kind with peanuts and salt only that you have to stir then refrigerate.
Snacks: an ounce of raw nuts or cheese; above ground vegetables dipped into full fat greek yogurt, no sugar added; a slice of ham with cream cheese and a long slice of a dill pickle rolled; olives; half and avocado. Snacks that have all three macronutrients - (protein, fat, and carbohydrate) - are the most satisfying.
For
beverages, I like black teas and green teas - (the latter lessens cravings), water throughout the day, a glass of red wine in the evening. Sometimes I make lemonaid: 1 part freshly squeezed lemon with 3 or 7 parts water, with or without a few drops of stevita liquid extract. Eating or drinking something sour also helps take a way sugar cravings.
Using your
glucose meter will help you track your progress. Keeping a
journal to track what you're eating and your glucose levels in the beginning will provide valuable feedback as to how you're doing as you learn this new way of eating. Oh, and if you're not already
walking each day, get started! Work up to a mile, at a pace that feels right for you. For some this is easily done, for others walking one block and back is a good start. Build from there. Eventually I worked up to walking 2 to 3 miles a day. The more I do it, the better I feel. You will too. If you have joint issues,
swimming is another option.
Jump in with both feet, or make one change a day. You set the pace. You have time to figure this out. Just get started and keep moving forward.