Last year, I was diagnosed with Pre-Diabetes. My A1C was 5.7, and my cholesterol levels were way over the top and were threatening to sky-rocket. Placed on statins by my doctor to simultaneously lower my A1C and my cholesterol, my cholesterol count decreased dramatically; however, my A1C did not. In fact, it increased to 5.9. I was advised that I am well on my way to Type 2 Diabetes if I did not make more changes to my diet and exercise routine.
Exercise? Back in the Spring of 2019, any sort of physical activity was essentially non-existent during the week, save for walking around the office or to the nearby cafe for coffee. I was working full-time and heading home to cook dinner, spend time with my spouse, Anthony, and eventually drift off to sleep to start all over again the next day. Exercise equated to zero in my evening routine. While I did manage to wiggle in some exercise on the weekend on the days we walked the mall or traversed the pathways of Disneyland (we live 10 minutes away), in the Spring of 2020, Covid-19 hit.
When Covid hit, and we collapsed into lockdown, what little exercise I did get decreased to practically zero with my new in-home, sedentary, telework lifestyle. Add to the mix a terminally ill beloved pet cat who (tragically) had to be euthanized to end her suffering, a mother diagnosed with dementia, a new 8 week-old kitten to raise, and the closure of the newspaper my spouse wrote for, and our lives changed dramatically. Exercise? Meh, no.
Flash-forward to Autumn 2020. Our kitten is a little over 6 months old and gets sweeter every day, our elderly male cat is sick with pancreatitis, but manageable, my mother’s needs have soared to a level that stretches my stress levels to the max, our country has reached critical mass, my A1C has increased, and I’ve developed a Vitamin D deficiency. Bad? Some. Fixable? Yes, actually. I realized that in order to fix this, I needed to listen to my doctor.
My doctor’s advice, “eat like a diabetic,” could be the best advice I’ve received all year. Not only will I — hopefully — decrease my A1C level, but I’ll lose weight as well. I’m not overweight, but I am heavier than I ever have been, and as vain a woman as I am, I. Do. Not. Like. It. I knew it was time to research. I dove headfirst into Internet sites focused on Diabetes control and weight loss, cookbooks for diabetics, and overall wellness.
In my research, I’ve found that simple changes can easily decrease my caloric intake and result not only in decreasing my glucose levels, but my weight as well.
If you are on the fence about any drastic change in your diet, try the following swaps. It’s a start:
- Water, not soda
- Whole grains, not high-carb/high-starch food
- Real homemade fruit smoothies (no added sugar), not high-sugar packaged juices
- Quinoa, not white rice
- Green salad, not mashed potatoes
- Whole grain bread, not white/wheat bread
These simple swaps can eliminate at least 500 calories a day, and that is a significant amount to start with. It also helps to keep a food journal. I know, it’s an extra step before and after every meal, but you’d be surprised at how how the temptation to eat a Snickers bar slips away when you realize you have to write it (and its calories) in your journal.
I use a simple East Better, Feel Better, Live Better food journal that I found on Amazon.
I know that I’ll get a handle on my health. It will take time and effort and dedication, but I can do it. So can you!
