Reversing diabetes or lowering your blood sugar isn’t about a diet or doing something for a week. It’s about lifestyle changes and, as I’ve discovered for my body, changes within those changes.
Once I saw that my A1C had increased to a 7.2 in May, I freaked. What was I going to do?
I had the stress that anyone providing full-time caregiving away from home and running a business has. That wasn’t changing. Your stressors may be different, but they’re there.
First thing was to sit down with a notebook and answer the question: “What can I do to get healthy?”
I was already eating very well by any standards.
Here’s what went on my list AND got done:
- Exercise. Since I prefer to *do* something (not simply walk on a treadmill, for example), each day I walked to a local gas station and bought a water. That gave me a destination and each day I told the clerk that I’d see her tomorrow (creating accountability for myself in a place where I knew no one). The gas station is 1.5 miles away and served as both exercise and my “sanity walk” each morning after I got Mum set up so she’d be comfortable for the hour I was gone.
- Lowered the amount of carbs I was eating. While I was sticking to about 1,400 calories a day, I noticed that I was eating a decent amount of lasagna (one of Mum’s favorite meals). I had become the “clean upper” — whatever Mum didn’t finish or didn’t want as her taste buds changed, I finished. I learned to be okay with tossing as it wasn’t going to help anyone if we had clean plates and my health got worse.
- Committed to getting my A1C checked monthly. On June 3rd it was 7.1, on July 3rd it was 6.9 on August 3rd it was 6.8 and on September 3rd it was 6.5.
What I was eating May – early August:
- Largely vegan, although I had seafood and ice cream when a friend was visiting
- About 1,400 calories a day which included a morning protein smoothie with fruit, greens, vegan protein powder, coconut water and nuts or seeds
- No pasta, no “whites”, very little grains aside from Amy’s Ravioli or Amy’s Bean Burrito (quick lunches when needed — about once a week) — I’ve found the burritos at Walmart for $2.19 each, they’re perfect with a salad and guacamole or salsa added.
Throughout this post and the last, I haven’t mentioned weight. Since late March, as of today, I’ve released 48.7lbs. Most of that after I started the walking. The weight loss plateaued in early August and. . .
When the weight loss plateaued:
- I started eating much lower net carb (total carbohydrates less fiber) and higher healthy fats — think nuts, coconut oil, avocado. There are only 3 nutrient categories: fat, protein and carbohydrate. So if you start eating lower of one, something else has to increase.
I would define my current eating as mostly vegan, low carb, moderate protein, higher healthy fat.
While I haven’t gone on the “gas station walk” every day since May, I’ve made an effort to get 10,000 steps using my FitBit. And you don’t need a top-of-the-line one, here’s the FitBit I use and love.
Going forward, I’ll share what I’m eating and the exercise I’m getting and hope that it helps you and those you love.
* Remember to check with your health care practitioner before starting any new eating and/or exercise plan. I’m not a doctor, nor do I play one on TV — this is simply my personal account of what’s working for me. 🙂
