kcredden
June 14th, 2007, 03:36 PM
There's a lady on my Diabetes International mailing list, that attaches, an excellent "startup" sheet to every new diabetics first posts (Including yours truly.) I've found it to be incredibly useful, but always have to dig around to find it when I need it. Well I think it's time I posted it here, so I know where to look next time :)
--
Subj: Re: May I?
Date: Tue, 16 Aug 2005 15:26:46 -0700
From: "whimsy2" <whimsy2@quik.com>
----------------------------------------------------------------
Thank you, Kevin, and of course you can use it there. I've written it to help diabetics wherever they are. Do you need me to attach a copy of it to this post?
BTW, you might want to fix the spelling of the word "Diabetes" in the title, smile. (You have an extra "I" in it -- you spelled it "Diabeties".)
Vicki
---
But before I do this, I want to point out that one of our list members, Gretchen Becker, has written a book specifically aimed at "pre-diabetics" like you and I suggest you check that out from your library or buy it. I'm sure you'll find it helpful. It's name is Prediabetes : What You Need to Know to Keep Diabetes Away by Gretchen Becker, Allison B., Md. Goldfine
Okay, now for the newby letter:
First of all, let me refer you to two of the best books about diabetes. Read 'em and you'll learn a lot:
The first one is called
"The First Year, Type Two Diabetes, An Essential Guide for the Newly Diagnosed" by Gretchen Becker. Gretchen is a list member and her book is an excellent guide. It's in paperback and available online from Amazon if your local bookstore doesn't have it.
The second book is called
"Dr. Bernstein's Diabetes Solutions" by Richard K. Bernstein, M.D. You can get it from the library but it's such a good reference that you really should have it in your home library. Dr. Bernstein is a longtime type 1 who controls his diabetes using a lowcarb diet as well as insulin.. Many of us - both type 1 and 2 -- on this list have found great success using his plan or a modified version thereof. .
And here's the URL to Dr. Bernstein's website, where there's lots of good stuff:
http://www.diabetes-normalsugars.com/index.shtml
These two books will give you good basic information on the ins and outs of diabetes management.
I would further refer you to an excellent informational website titled ""What They Don't Tell You About Diabetes"
http://www.geocities.com/lottadata4u/
If it isn't there for some reason, let me know and I can email you the contents -- I have it in my archives now.
I would also refer you to David Mendosa's website, where there's a wealth of diabetic information and good links. He also has an online diabetes newsletter which is very good. It's also an excellent source for information about the GI index (glycemic index).
www.mendosa.com
There's one thing that's sure to make BGs rise and that's carbohydrates. Cutting out high GI carbs is an excellent way to control your BGs and the more you cut, the better. Most of us find that the "whites" -- breads, cereals and pastas, in fact anything made with grain - will raise our BGs. Also, rice and potatoes will do the same. And of course, cakes and cookies and sweets of all kinds, including fruits and fruit juices.
Watch out for "low calorie" foods; often they're higher in carbs. Learn to read food labels. Dr. Bernstein recommends about 40 carbs a day total. This is really only for the dedicated low carber and IMHO hard to maintain over the long run. However, I've read that the average American eats about 300 carbs a day, so the truth is somewhere in between. The best thing you can do for yourself (if you haven't already) is buy a meter and use it FREQUENTLY. At the beginning you want to learn how different foods affect your BG and to do this you need to eat one food at a time, testing first...then test one and two hours afterwards. Weigh out the amounts and keep good notes. You'll use up a lot of strips in the beginning but the rewards are definitely worth the expense and bother because in the end, you'll know what foods to avoid and which are okay. Diabetes is a very individual disease and we often say YMMV - "your mileage may vary" -- what works for one may not work for another.
You want to aim for postprandial (two hours after meal) BG of 120. Keeping your BGs between 70 and 140 are your goals. If you can do this longterm, you can probably avoid the dreaded consequences of longterm poor BG control...and I'm sure I don't have to list those for you. (I will if you want, though).
Here's my own list of pretty lowcarb veggies:
Spinach
Cauliflower
Broccoli
Summer squash (zucchini, crookneck)
Spaghetti squash
Mushrooms
Asparagus
Greenbeans
Cabbage
Sauerkraut
And of course lettuce and avocados which aren't a veggie but a fruit .but they're definitely lowcarb. I have a large mixed lettuce salad with avocado every night with dinner.
You can eat a reasonable portion (4-6 ounces) of meat, chicken, fish without problem; it's all protein, no carbs.
Berries are the lowest carb fruit but even so, you should eat them very sparingly. Here's the website of the USDA, which you'll find very helpful. It has carbs, calories, protein, etc.
http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl
It's helpful to have a food scale. A cup measure isn't nearly so accurate. I use a Salter scale. It weighs in both grams and ounces and cost me somewhere around $35. I got mine at a local gourmet shop but they're available online too. Just do a Google search for "Salter food scales".
The A1C is a test that measures your average BG for a three-month period with slightly more weight given to the latest month. All diabetics should have this test every three months. And you should ask for, and keep, copies of all your lab reports.
Good luck. And keep those questions coming. There's a really steep learning curve at the beginning of your diabetes education but hang in there -- it will all make sense eventually. And remember -- the only stupid question is the one you didn't ask.
Vicki, diabetic since 1997, A1Cs consistently under 6 for a long time, no complications, planning on forever no complications,smile.
--
Subj: Re: May I?
Date: Tue, 16 Aug 2005 15:26:46 -0700
From: "whimsy2" <whimsy2@quik.com>
----------------------------------------------------------------
Thank you, Kevin, and of course you can use it there. I've written it to help diabetics wherever they are. Do you need me to attach a copy of it to this post?
BTW, you might want to fix the spelling of the word "Diabetes" in the title, smile. (You have an extra "I" in it -- you spelled it "Diabeties".)
Vicki
---
But before I do this, I want to point out that one of our list members, Gretchen Becker, has written a book specifically aimed at "pre-diabetics" like you and I suggest you check that out from your library or buy it. I'm sure you'll find it helpful. It's name is Prediabetes : What You Need to Know to Keep Diabetes Away by Gretchen Becker, Allison B., Md. Goldfine
Okay, now for the newby letter:
First of all, let me refer you to two of the best books about diabetes. Read 'em and you'll learn a lot:
The first one is called
"The First Year, Type Two Diabetes, An Essential Guide for the Newly Diagnosed" by Gretchen Becker. Gretchen is a list member and her book is an excellent guide. It's in paperback and available online from Amazon if your local bookstore doesn't have it.
The second book is called
"Dr. Bernstein's Diabetes Solutions" by Richard K. Bernstein, M.D. You can get it from the library but it's such a good reference that you really should have it in your home library. Dr. Bernstein is a longtime type 1 who controls his diabetes using a lowcarb diet as well as insulin.. Many of us - both type 1 and 2 -- on this list have found great success using his plan or a modified version thereof. .
And here's the URL to Dr. Bernstein's website, where there's lots of good stuff:
http://www.diabetes-normalsugars.com/index.shtml
These two books will give you good basic information on the ins and outs of diabetes management.
I would further refer you to an excellent informational website titled ""What They Don't Tell You About Diabetes"
http://www.geocities.com/lottadata4u/
If it isn't there for some reason, let me know and I can email you the contents -- I have it in my archives now.
I would also refer you to David Mendosa's website, where there's a wealth of diabetic information and good links. He also has an online diabetes newsletter which is very good. It's also an excellent source for information about the GI index (glycemic index).
www.mendosa.com
There's one thing that's sure to make BGs rise and that's carbohydrates. Cutting out high GI carbs is an excellent way to control your BGs and the more you cut, the better. Most of us find that the "whites" -- breads, cereals and pastas, in fact anything made with grain - will raise our BGs. Also, rice and potatoes will do the same. And of course, cakes and cookies and sweets of all kinds, including fruits and fruit juices.
Watch out for "low calorie" foods; often they're higher in carbs. Learn to read food labels. Dr. Bernstein recommends about 40 carbs a day total. This is really only for the dedicated low carber and IMHO hard to maintain over the long run. However, I've read that the average American eats about 300 carbs a day, so the truth is somewhere in between. The best thing you can do for yourself (if you haven't already) is buy a meter and use it FREQUENTLY. At the beginning you want to learn how different foods affect your BG and to do this you need to eat one food at a time, testing first...then test one and two hours afterwards. Weigh out the amounts and keep good notes. You'll use up a lot of strips in the beginning but the rewards are definitely worth the expense and bother because in the end, you'll know what foods to avoid and which are okay. Diabetes is a very individual disease and we often say YMMV - "your mileage may vary" -- what works for one may not work for another.
You want to aim for postprandial (two hours after meal) BG of 120. Keeping your BGs between 70 and 140 are your goals. If you can do this longterm, you can probably avoid the dreaded consequences of longterm poor BG control...and I'm sure I don't have to list those for you. (I will if you want, though).
Here's my own list of pretty lowcarb veggies:
Spinach
Cauliflower
Broccoli
Summer squash (zucchini, crookneck)
Spaghetti squash
Mushrooms
Asparagus
Greenbeans
Cabbage
Sauerkraut
And of course lettuce and avocados which aren't a veggie but a fruit .but they're definitely lowcarb. I have a large mixed lettuce salad with avocado every night with dinner.
You can eat a reasonable portion (4-6 ounces) of meat, chicken, fish without problem; it's all protein, no carbs.
Berries are the lowest carb fruit but even so, you should eat them very sparingly. Here's the website of the USDA, which you'll find very helpful. It has carbs, calories, protein, etc.
http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl
It's helpful to have a food scale. A cup measure isn't nearly so accurate. I use a Salter scale. It weighs in both grams and ounces and cost me somewhere around $35. I got mine at a local gourmet shop but they're available online too. Just do a Google search for "Salter food scales".
The A1C is a test that measures your average BG for a three-month period with slightly more weight given to the latest month. All diabetics should have this test every three months. And you should ask for, and keep, copies of all your lab reports.
Good luck. And keep those questions coming. There's a really steep learning curve at the beginning of your diabetes education but hang in there -- it will all make sense eventually. And remember -- the only stupid question is the one you didn't ask.
Vicki, diabetic since 1997, A1Cs consistently under 6 for a long time, no complications, planning on forever no complications,smile.