HEALTHY NUDGE: CONQUER PRE-DIABETES
How I turned my high blood-glucose frown upside down. (This is one where you should consult your physician to make sure you're doing it right for yourself, okay? Your body is different than mine. Take no chances with your health, my friend.)
I found out a few months ago that my (fasting) Blood Glucose level of 120 mg/dL, placed me in the pre-diabetic range, meaning I was at risk for becoming diabetic.
Turning that scary number around became my primary mission in life.
The numbers. Got myself a blood glucose monitor, and designated Fridays 'Goodbye to High Blood Sugar Day.' On that day each week I tested four times a day, shooting for numbers in the normal range:
Fasting Number: (no food for 8 hours) 70-99 mg/dL
After Meal Number: (2 hours after eating) 100-110 mg/dL
Pre-Meal Number: 80-120 mg/dL
Bedtime Number: 100-140 mg/dL.
The dreaded Fasting number, which had previously been 120 mg/dL most concerned me. Once I implemented my changes, the numbers started looking better and as of yesterday were:
Fasting: 92 mg/dL
After breakfast 96 mg/dL
After lunch 104 mg/dL
At bedtime, 134 mg/dL
Whew! My efforts paid off and then some! Speaking of my efforts:
The food. All about carbs--that's me, and it's A-OK in moderation. Even though I'd switched to whole grain pasta, rice, and breads, my crazy huge portions were still unhealthy.
So my first change was to slash my carb portions (45-60 grams daily; max) and up my portions of non-starch veggies (with yummy dressings). I came up with a healthy snack mix* and allow myself two containers a day that count as my daily carb portions.
*Snack mix: In a very large container combine: 1 box shredded mini-wheats (NOT frosted), 1 box plain Cheerios, 2 (16 oz.) jars unsalted, dry-roasted peanuts, 1 or 2 cans French fried onions (optional), your fav non-salt/non-sugar seasonings, (garlic, cinnamon, chili powder, oregano, etc.). Mix well and divide into 4 ounce smidgie containers.
The exercise. I'm a disabled writer; you don't get much more sedentary than that. I used to love literally walking my butt off, BD (Before Disability). A whole lot less vertical now, I devised my own seated exercise plan. I work out 15 minutes at a time every two hours, four times a day minimum. (I started out with one minute.) I have more energy, my glucose numbers are down, and I'm dropping a little weight! Even with physical limitations I'm becoming a lean, mean, normal glucose machine!
The mindset. I meditate to approach my life calmly, but necessarily squared off against my unhealthy habits, slowly and methodically destroying them to gain the energy, sense of accomplishment, and peace of mind I now have since conquering my pre-diabetes. Additional benefits include energy in the afternoons and evenings, less anxiety about future illness, and a 'can do' feeling that's improved my general outlook and mood.
What will your healthy nudge be?
LINKS FOR ARTICLE
NORMAL BLOOD GLUCOSE LEVELS
STOP THE INSANITY BOOK
SUSAN POWTER IN 2010 VIDEO
WEIGHT WATCHERS PORTIONS
BLOOD GLUCOSE MONITORS