Kirsten's Eating Plan

Hey,

I told you that I'd send you the plan my dietician came up with for me. Now this was designed for me based on current weight and BMI, desired lean muscle mass, exercise output per week, resting heart rate, blood pressure, etc. So every persons would be a bit different. But it made me notice how carb-heavy I usually eat (and I do try to eat whole grains). I actually needed more protein to satiate my appetite, but still eating a good carb with every meal. Mom, yours would look a bit different, because you'll have to watch what kind of vegetables to intake as well based on their glycemic index. Anyway, the more important column to pay attention to in this spreadsheet is the number of exchanges. So on the American Diabetes Association website, you can find a list of exchange foods, i.e. 2 starches/breads could look like a baked potatoe, two slices of low-carb bread (or anything with 30 grams of carb), rice, corn, etc. There are books of exchanges and most foods have an "exchange" listed on the side of the box where the nutrition label is.

I'd like to say I'm great at this. But there are times I want some more carbs, so I have them. But when I do follow, I do have more energy, less hungry, and lose weight. This is also a weight loss mode, not maintenance mode (you'd need to add more calories to maintain). The other two points she made sure I followed were required 8 hours of sleep per night (or at least 7), less than that and your body messes up its function and desires more carb. The second part was working out as hard as you can for only 30 minutes a day, no more than 60. More doesn't always mean better.

Hope this helps.

love,
Kirsten

My Class is Next Week

Thanks to all of you for your help. My class starts next week. I have to call and confirm. I chose an apple for my treat today when I was with Dad rather than a sugar-free drink. As you always say: "Chew your calories; don't drink them." I felt devastated at first. Dr. Jones did two tests and compared my old tests. I should have fought the weight better than I have. That means, in my case, walking a lot. I already drink a lot of water because I am trying to keep the bladder infections at bay. I still had one of those as well and so I am taking an antibiotic. He did say that the higher sugar content in urine could be a cause of those. I just don't know what I can eat. I bought a glycemic index book on the way home today. Obviously, simple sugars are out. I know that eating Mexican food is not that great. That is where Michael wanted to eat today. I tried to be careful but there is a lot of stuff there that is not that great for me. My stomach not only doesn't like me but I also feel tired and weary. The doctor said the weary feeling was a sign I should pay attention to.

NAMI Thanks

Mrs. Trauntvein, Thank you so much for the wonderful article in The Times-News! Your help is greatly appreciated! With your help we'll be able to serve many people in our community. Sincerely, The Motes' Myrna wrote: Thank you! There was a time in my life when I certainly could have used the group (NAMI). I know what a wonderful resource you are offering. Keep up the good work. Let me know if there is more that I can do.

Another site for Type 2

http://www.mendosa.com/ My doctor suggested the above site for all those wondering how they could be empowered in the fight against Type 2 diabetes. If you are interested, take a look. If not, ignore it. Some of you seem to think you have to check out everything I send but, YOU DON'T! I will still love you anyway. Now I have two grandsons in the MTC. Amy shed a few of the mommy tears--pride mixed with knowing you will miss them--but she was really, really good. I am glad the MTC in-take workers are so efficient now. There is no more of the terrible co-meeting, after which, one goes one way and the others go the other. There are just two missionaries at the curb and they grab the luggage and wait while you hug. Then off it is to the EMT excitement. Grandma Lorna and I got to drive in with Amy. They no longer let you take photos at the wall by the EMT. Yesterday, they decided to make the Provo City Police Department happy. So you have to take your photos across the street from the MTC and then the parents get in the car and drop off the missionary. The Gordon grandparents were having quite a day. They dropped off one grandson at the MTC and another at BYU. He is a Gordon, son of their son. I am eating a dish of cooked Coaches' Oats for supper. It sounded good to me. Dad is having peaches and milk. I like peaches but would never dare eat them this late in the day. I still have GERD.

Fruits for Diabetics

AnnMarie wrote: Fruits also have sugar, so they are not a "free food" like lettuce or zucchini, but they are still a good choice. Fortunately, the sugars are bound up in the fibers so it takes them longer to absorb. If you eat a lot of fruit, eat some almonds with them and it will slow everything down. The real trick is to do anything to slow down the sugar hitting your blood stream. If it goes in slowly, your body can keep up. So whole foods digest slower because the body has to break them out into proteins, carbs, or fats before it starts absorbing them. Almonds have both protein and fats so they slow things down. Fat foods aren't a problem for your blood sugar, they are bad for your heart and your arteries - so the Mexican food wasn't bad for your blood sugar. Really it is carbs that are bad for you - white bread, sugars and sweets, potatoes, pancakes, etc. You can have old fashioned rolled oats with some nuts sprinkled on top and a few berries and be fine. Your blood sugar isn't that high yet. I'm sure they are wanting to help you help your body by not overburdening it now so it does't steadily decrease in ability to handle blood sugars. Some of those glycemic books are deceiving, they have Snickers as a low glycemic food because it has proteins and such, but it is really bad for you. So beware. The problem with sugar is that it doesn't take any steps for the body to convert it to sugar before it hits your blood stream. It is immediate. You want to introduce as many steps as possible between consumption and absorption to help your body be ready for the sugar. Myrna wrote: I should skip the class and just talk to you and Kirsten. (I know, you said to take the class so I will.) Thanks for all of your help. I love you, Mom