Discussion
Hi all.
I had my usual yearly heart check up a couple of weeks ago (Heart attack in 2009) and the nurse has just called to say that my glucose/sugar levels are up and have put me in the danger zone for developing diabetes.
She rang just as I had some important people round so I didn't really listen to the exact numbers.
I have an appointment with her Feb 1st where she'll do more blood tests.
So, how do I impress her
I'm 59, BMI 24.0, athletic build but a little flabby. Was running 5ks last year after the Couch to 5k but buggered my knee and do like my sweet stuff.
Don't smoke but have been hitting the booze this month after splitting with my girlfriend, who didn't drink and we always went hiking together.
I have a coffee in the morning with a dollop of honey, cold porridge with skimmed milk also with honey and a couple of toasted waffles.
Lunch is normally a home made sandwich, seeded two slices and some meat or cheese.
Dinner is where I go wrong. I'll make a salad, thai curry, sausage mash veg etc but then treat myself to biscuits, crisps (lots of), icecream and wine/gin/scotch or beer.
It's boredom really, can't stand the evenings and can't wait until it's late enough to go to bed.
I normally have one cup a tea a day with one sugar.
So any suggestions gratefully received.
Guess it's obvious I cut the booze. Wine is the worse, open the bottle to have a glass whilst cooking, bottle gone in no time. I don't start another though.
Then stop the sweets.
Can I stop being pre diabetic by diet alone?
Cheers.
I had my usual yearly heart check up a couple of weeks ago (Heart attack in 2009) and the nurse has just called to say that my glucose/sugar levels are up and have put me in the danger zone for developing diabetes.
She rang just as I had some important people round so I didn't really listen to the exact numbers.
I have an appointment with her Feb 1st where she'll do more blood tests.
So, how do I impress her
I'm 59, BMI 24.0, athletic build but a little flabby. Was running 5ks last year after the Couch to 5k but buggered my knee and do like my sweet stuff.
Don't smoke but have been hitting the booze this month after splitting with my girlfriend, who didn't drink and we always went hiking together.
I have a coffee in the morning with a dollop of honey, cold porridge with skimmed milk also with honey and a couple of toasted waffles.
Lunch is normally a home made sandwich, seeded two slices and some meat or cheese.
Dinner is where I go wrong. I'll make a salad, thai curry, sausage mash veg etc but then treat myself to biscuits, crisps (lots of), icecream and wine/gin/scotch or beer.
It's boredom really, can't stand the evenings and can't wait until it's late enough to go to bed.
I normally have one cup a tea a day with one sugar.
So any suggestions gratefully received.
Guess it's obvious I cut the booze. Wine is the worse, open the bottle to have a glass whilst cooking, bottle gone in no time. I don't start another though.
Then stop the sweets.
Can I stop being pre diabetic by diet alone?
Cheers.
croyde said:
Hi all.
I had my usual yearly heart check up a couple of weeks ago (Heart attack in 2009) and the nurse has just called to say that my glucose/sugar levels are up and have put me in the danger zone for developing diabetes.
She rang just as I had some important people round so I didn't really listen to the exact numbers.
I have an appointment with her Feb 1st where she'll do more blood tests.
So, how do I impress her
I'm 59, BMI 24.0, athletic build but a little flabby. Was running 5ks last year after the Couch to 5k but buggered my knee and do like my sweet stuff.
Don't smoke but have been hitting the booze this month after splitting with my girlfriend, who didn't drink and we always went hiking together.
I have a coffee in the morning with a dollop of honey, cold porridge with skimmed milk also with honey and a couple of toasted waffles.
Lunch is normally a home made sandwich, seeded two slices and some meat or cheese.
Dinner is where I go wrong. I'll make a salad, thai curry, sausage mash veg etc but then treat myself to biscuits, crisps (lots of), icecream and wine/gin/scotch or beer.
It's boredom really, can't stand the evenings and can't wait until it's late enough to go to bed.
I normally have one cup a tea a day with one sugar.
So any suggestions gratefully received.
Guess it's obvious I cut the booze. Wine is the worse, open the bottle to have a glass whilst cooking, bottle gone in no time. I don't start another though.
Then stop the sweets.
Can I stop being pre diabetic by diet alone?
Cheers.
My wife has previously been pre diabetic but has pulled it back into check for the time being, it's easy to see where you can make the improvements but it's whether you want to or not in the end, cutting out the dollops of honey and cut down on the booze, if not drop it completely are the obvious and easy wins along with dropping the sugar in tea. I had my usual yearly heart check up a couple of weeks ago (Heart attack in 2009) and the nurse has just called to say that my glucose/sugar levels are up and have put me in the danger zone for developing diabetes.
She rang just as I had some important people round so I didn't really listen to the exact numbers.
I have an appointment with her Feb 1st where she'll do more blood tests.
So, how do I impress her
I'm 59, BMI 24.0, athletic build but a little flabby. Was running 5ks last year after the Couch to 5k but buggered my knee and do like my sweet stuff.
Don't smoke but have been hitting the booze this month after splitting with my girlfriend, who didn't drink and we always went hiking together.
I have a coffee in the morning with a dollop of honey, cold porridge with skimmed milk also with honey and a couple of toasted waffles.
Lunch is normally a home made sandwich, seeded two slices and some meat or cheese.
Dinner is where I go wrong. I'll make a salad, thai curry, sausage mash veg etc but then treat myself to biscuits, crisps (lots of), icecream and wine/gin/scotch or beer.
It's boredom really, can't stand the evenings and can't wait until it's late enough to go to bed.
I normally have one cup a tea a day with one sugar.
So any suggestions gratefully received.
Guess it's obvious I cut the booze. Wine is the worse, open the bottle to have a glass whilst cooking, bottle gone in no time. I don't start another though.
Then stop the sweets.
Can I stop being pre diabetic by diet alone?
Cheers.
In relation to your knee, I had a very similar incident in June this year, I had also done couch to 5k and had moved on to a 5-10k program, I injured my knee, tried running through the pain (stupidly) and made myself almost lame for a time, I could barely walk any distance in the end when I acknowledged I had an issue, it did depress me at the time because I was struggling badly with my weight. My solution was to join a 24 hour gym instead, I started that using a cross trainer instead which was far easier on my knee and I could do 5k on a cross trainer, more importantly though I got back into weight training and my knee has improved massively since, the pain is rare now and i have lost loads of weight and gained muscle in the process, my fitness has improved significantly.
croyde said:
It's boredom really, can't stand the evenings and can't wait until it's late enough to go to bed.
Have you ever tried the keto diet? I did it a few years ago (aged 42), combined with running 25km a week, and I was in the best shape I've ever been in. Probably a bit too slim, as people said I looked ill. It's a good method to drop weight, and I believe it has reversed diabetes in some cases. It's not complicated either.I'm probably going to start it again in January as I'm heavier than I want to be right now.
Filling that evening gap will help too. If you can't run, how about a rowing machine or bike at home?
I was diagnosed this about 17 years ago - got off my arse, changed my diet etc.
I have tried the keto diet a few times, and lasted about 18 months the longest time but I find it is difficult for socialising/dining out etc. It does work though.
I have had success with Patrick Holford's style of food - slow carbs + protein to stop your blood sugar spiking. He has a few books, they one I have is this one:
https://www.amazon.co.uk/Low-GL-Diet-Cookbook-reci...
I have tried the keto diet a few times, and lasted about 18 months the longest time but I find it is difficult for socialising/dining out etc. It does work though.
I have had success with Patrick Holford's style of food - slow carbs + protein to stop your blood sugar spiking. He has a few books, they one I have is this one:
https://www.amazon.co.uk/Low-GL-Diet-Cookbook-reci...
I am T1D of 40 years. My dad was diagnosed T2D a few years back. My dad reversed the diabetic diagnosis within 6 months and is still fine. He was not overweight. However, a life time of breakfast cereal with added sugar and my mum's desserts meant his pancreas had had enough. Changing these two items solved his issues.....
Do not cut all carbs. Slow burning carbs such as porridge, potatoes, wholemeal bread, pasta all slowly release into your body. Your pancreas can cope with these 'good' carbs. Your pancreas produces insulin to cope with the carb intake.
Honey, glucose, sweet stuff, etc rapidly enter sugar's into your body. Your 'tired' pancreas cannot keep up with the demand/ strain, and the result is your blood glucose levels increase until your pancreas catches up again a few hours later.....
You may need to examine your 'other' carbs too, to make a difference but a balanced diet is the best approach. Be careful with some takeaways, as these can have surprisingly high levels of sugar ( ask me how I know!)..... Dominoes pizza is an absolute killer, for example. The sauce is laden with sugar so spikes blood sugar straight away, then the doughy bases continue like a tsunami of high blood sugar's throughout the night. Thai/ Chinese / Indians can be the same with a sweet sauces followed by plenty of rice, naans etc.
Far better to have meat, two veg and some carbs (potatoes, for example) to keep your energy levels up.
Snacking on biscuits and ice cream is not great either. Boredom is an affliction I have too. Whole nuts and a nut cracker are a good idea. Takes more time to open them and then no carbs.... Great for boredom snacking, but they do have fat content but not nearly as bad as some alternatives. For an instant hit, crisps are better than biscuits/ ice cream but still not great with their salt/ fat content....
Raw carrots also very good if you fancy them, or even cold roasted carrots are lovely. Sun-dried tomatoes, olives, anchovies also good.
I have cut out any fruit from my diet too. 'pure' fruit juices and smoothies are terrible because of the concentrated fructose spiking blood sugar's. Yet they are generally advertised as healthy options, but not for diabetics.
If you fancy a chat, please PM me. I am not a medic, but made plenty of mistakes in my diabetes management.... A little discipline with your diet and it should be solvable. And trust me, you do not want to be diabetic for the rest of your days!!
Do not cut all carbs. Slow burning carbs such as porridge, potatoes, wholemeal bread, pasta all slowly release into your body. Your pancreas can cope with these 'good' carbs. Your pancreas produces insulin to cope with the carb intake.
Honey, glucose, sweet stuff, etc rapidly enter sugar's into your body. Your 'tired' pancreas cannot keep up with the demand/ strain, and the result is your blood glucose levels increase until your pancreas catches up again a few hours later.....
You may need to examine your 'other' carbs too, to make a difference but a balanced diet is the best approach. Be careful with some takeaways, as these can have surprisingly high levels of sugar ( ask me how I know!)..... Dominoes pizza is an absolute killer, for example. The sauce is laden with sugar so spikes blood sugar straight away, then the doughy bases continue like a tsunami of high blood sugar's throughout the night. Thai/ Chinese / Indians can be the same with a sweet sauces followed by plenty of rice, naans etc.
Far better to have meat, two veg and some carbs (potatoes, for example) to keep your energy levels up.
Snacking on biscuits and ice cream is not great either. Boredom is an affliction I have too. Whole nuts and a nut cracker are a good idea. Takes more time to open them and then no carbs.... Great for boredom snacking, but they do have fat content but not nearly as bad as some alternatives. For an instant hit, crisps are better than biscuits/ ice cream but still not great with their salt/ fat content....
Raw carrots also very good if you fancy them, or even cold roasted carrots are lovely. Sun-dried tomatoes, olives, anchovies also good.
I have cut out any fruit from my diet too. 'pure' fruit juices and smoothies are terrible because of the concentrated fructose spiking blood sugar's. Yet they are generally advertised as healthy options, but not for diabetics.
If you fancy a chat, please PM me. I am not a medic, but made plenty of mistakes in my diabetes management.... A little discipline with your diet and it should be solvable. And trust me, you do not want to be diabetic for the rest of your days!!
Edited by mike9009 on Tuesday 21st December 22:08
Your diet is very sugar heavy. You must feel tired all the time, I know I would eating like that. Keto is great but it's a huge change from where your at now.
If you want to carry on eating crap, very few healthy fats and little protein then something has to give.
I would have my last meal at 7-8pm. I would then wake up and have a pint if water followed by a black coffee or a tea with little milk and NO sugar. Then go to at least 12pm until your 1st meal. The longer you leave it then the more time your cells have to repair the damage that your inflicting on yourself by eating all that s
te..
I would then gradually eat my last meal a bit earlier each week, increasing the time your not eating. Every meal you have will cause an insulin spike with your current diet. The less of these you have the better.
Slowly start to cut the sugar/carbs and increase your fat and protein intake as well if you can, but take it slowly so your more likely to stick to it.
If you want to carry on eating crap, very few healthy fats and little protein then something has to give.
I would have my last meal at 7-8pm. I would then wake up and have a pint if water followed by a black coffee or a tea with little milk and NO sugar. Then go to at least 12pm until your 1st meal. The longer you leave it then the more time your cells have to repair the damage that your inflicting on yourself by eating all that s
te..I would then gradually eat my last meal a bit earlier each week, increasing the time your not eating. Every meal you have will cause an insulin spike with your current diet. The less of these you have the better.
Slowly start to cut the sugar/carbs and increase your fat and protein intake as well if you can, but take it slowly so your more likely to stick to it.
Weird how so many people are getting told this lately, is this the 4th PH'er (including myself) in as many months?
I cut out all of the sugary sweets and crap but won't have another blood test for 8 more months to find out whether it's made a difference, I have lost about 2 stone now though (not necessarily a good thing as I was only around 10.5-11 previously)
I cut out all of the sugary sweets and crap but won't have another blood test for 8 more months to find out whether it's made a difference, I have lost about 2 stone now though (not necessarily a good thing as I was only around 10.5-11 previously)
Oakey said:
Weird how so many people are getting told this lately, is this the 4th PH'er (including myself) in as many months?
I cut out all of the sugary sweets and crap but won't have another blood test for 8 more months to find out whether it's made a difference, I have lost about 2 stone now though (not necessarily a good thing as I was only around 10.5-11 previously)
It's become much more routine to test, easier to correct now too.I cut out all of the sugary sweets and crap but won't have another blood test for 8 more months to find out whether it's made a difference, I have lost about 2 stone now though (not necessarily a good thing as I was only around 10.5-11 previously)
T2 is all about your body becoming insulin resistant. The pancreas produces more and more insulin to try to overcome the high blood sugars the body reacts by becoming more and more insulin resistant.
Cut down on carbs, read packets, some things really surprise you. I'm T1 my daily carb intake is around 140g this feels about right (some pizzas for instance are the wrong side of 300g carbs) Alcohol is a funny one too, despite being carb laden your body processes it differently.
ETA
Plus exercise.
You probably don't need dramatic changes, sensible, achievable and sustainable lifestyle choices.
Edited by 23.7 on Friday 24th December 15:22
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