speak to your health care professional about what exercise is
appropriate for YOU.

I bike ride and walk briskly.  No running!

T2's here will surely share their diet ideas with you.

I'm a T1 on a pump so I can eat with more freedom than you can, so I
won't bore you with what I eat.

dave

Hi Hilbert,

Even if some damage has been done by being undiagnosed for a long time,
by taking control, you can prevent further damage.  Although 160 is
still a bit too high, it sure beats 240!  Good job!

I don't know if you take any meds for your BS, but I do not.  My
control is done with diet and exercise.

For breakfast, I usually have a small portion of protein--often a half
piece of grilled chicken breast and refried beans.  I'm fortunate as
the beans do not affect my blood sugar adversely, but that's not true
for everyone.

For lunch, usually a mass of veggies--sometimes salad, sometimes a
veggie casserole--and protein.  Might be a small portion of meat (never
red meat) or cottage cheese.

Often I have a mid-afternoon snack of popcorn and nuts.  Once again,
I'm fortunate that the popcorn does not adversely affect my BS, but it
does some people.

For supper, a lot like lunch--veggies and protein.  I try to eat fish
3X per week at supper time.

Around 8PM I usually have another snack.  Almost always it is some
version of cottage cheese--cottage cheese with salsa; cottage cheese
with strawberries (still finding out which fruits are okay for me);
cottage cheese with tomatoes or other salad like fixings.  Heck, I've
even mixed cottage cheese and cold slaw.  (You want to be careful about
cold slaw because if you buy it undoubtedly the dressing will be made
with sugar.)

Needless to say, the cookbooks in our household are heavy on the veggie
recipes.

I've also found that I can eat pumpkin pie if it is made with Splenda
as long as I don't eat the crust.  To that end, I just make the filling
and bake it in single serving size dishes--no crust.

As for exercise, I walk for 15 to 20 minutes every morning.  In the
summer, when it's warmer, I do better and often get a 30 minute walk
in.  In the exercise dept. I could do a lot better.  Intend to add
weight-lifting.  It's on my "to do" list.

Hope this helps.
Michelle

I like variety so everyday is different, but here is todays menu.  I had
two slices turkey bacon, egg beaters and 2% mozzarella cheese in an
0melet,  I had one ounce of a bran muffin with it.

Lunch was one half a tuna sandwich with chicken noodle soup, no noodles.

Usually about five I have a snack of about fifteen carbs, whether it be
fruit, pudding, ice cream or whatever.

But I am not hungry today cause I am not feeling well.

Dinner tonight will be one pork chop, a half a cup of pasta with a
little sauce and carrots.

Later I will have some fresh pineaplle about an ounce or two.

tonight  I am going to have some low fat yogurt for my snack with a
sugar free biscotti before bedtime.

For me it is about portion control.

I started exercising about 8 months ago.  I do calistenics , the kind
that Jack Lalanne has taught for fifty years.  I dont overdo, but these
seem to get me moving.

I am one half mg of amaryl and 1500 glucophage ER

This is for a good day

good luck and welcme to our group.

We are basically a very nice and caring group.

Loretta

--
In tribute to the United States of America and the State
of Israel, two bastions of strength in a world filled with strife and
terrorism.

Hi, Hilbert - try google on threads called "What I ate today" or similar -
we play this game fairly often : )

Today I ate:

flaxseed porridge, green tea

low-carb flaxseed & brazil-nut bar, coffee

grilled chicken strips, raw veggies, sour cream dip; 2 very small samosas,
diet coke

coffee

beef curry, lentil and spinach dahl; one gourmet chocolate, coffee

and I'm just contemplating a ryvita cracker with cheese.

Today I was at an event in the office - lunch was catered. They'd asked
beforehand what I could eat - I was glad they'd provided plenty for me,
because my food was the popular choice, the rest had boring-looking
sandwiches!

Nicky.

This my typical diet.  Mine has become more flexible because I've got my
insulin resistance way down.

b-fast-- LC Special K, 10 cherries, 1/2C milk  Coffee with cr and splenda

snack--3 Famous Amos chocolate chip cookies.  (They're very small.)

Lunch--leftover spaghetti Dreamfields noodles
sugar free Klondike Bar (9 carbs)

Afternoon snack--nuts and cherries

Dinner--1chicken w/feta & spinach sausage, 1/2 pita, salad w/ vinegarette,
cantaloupe, avocado, and kalamata olives  (yes, it was delicious AND lower
carb.

I take metformin and use Prandin.  I take one Prandin w/ b-fast and the
other meals it's prn.

My 2 hr #'s are generally <95

Please realize that I've had my diabetes under tight control since diagnosis
in Oct. '02.  When I first was diagnosed I would never have been able to
have the b-fast that I do.

I try to take a daily walk but seeing as I live in Wisc. and our weather is
really crappy right now, I probably won't get one in today.  I did do a
couple miles yesterday.
c

Keep in mind that what works for us may or may not work for you.  I have
additional medical problems and food allergies.  So my diet and exercise
routines are suited to me.

Breakfast:  This morning was two sausage patties and 12 Newman's own high
protein pretzels.

Some mornings it's 1/2 a grapefruit or 3 thin slices of polenta topped with
tomato sauce.  Either of these things is accompanied by some pumpkin seeds.

Some mornings it's a slice of very thin rye bread with peanut butter.

Lunch today was three very small bean burritos on low carb tortillas and a
large orange bell pepper.

Sometimes I have beans and a few corn chips.

Sometimes I have soup.

Sometimes I have a peanut butter sandwich with sugarless jam or dill
pickles.

Sometime I have hummus with crackers or flat bread.

I always have raw vegetables with whatever I eat.

Dinner is often a large salad topped with kidney beans or taco meat.  I
might put salsa on the salad, but never dressing.  I don't like dressing.

If I am cooking for the family then I might have pot roast with potatoes and
carrots.

I might make chicken with corn or rice noodles.  I always add plenty of
carrots, celery, onions and a few peas.

I might make Southwestern style hash.  I start with some additive free
frozen Obrien potatoes and add additional peppers and onions, ground beef,
salsa and seasonings.

I might make chili, soup or stew.

I might make tuna casserole using corn or rice pasta and a sauce made from
scratch of mushrooms and celery.

I might make hamburger patties topped with onions, mushrooms and peppers.
These will be accompanied by potatoes of some kind.

My dinner always includes a salad or other raw veggies, green beans or some
other non-starchy veggie.  I also eat olives on a regular basis.

When dining out, I might get beef fajitas.  I might not eat all of the beans
and rice.  Depends on how much they give me.  I usually don't eat the
tortillas, but I did have a few bites the other night.

At one restaurant I get a chopped sirloin burger topped with onion.  It
comes with a salad and veggies and a serving of potatoes.  I used to get
mashed, but due to the food allergies, I now get fries.  This place is very
good to check to make sure there is nothing my daughter or I are allergic
to.

Sometimes I'll have soup and salad when dining out.  If I have no choice but
fast food, I'll get a burger patty, some fries and a plain salad.

Whatever kind you're willing and able to do.  I use weights.  I do yoga and
calesthenics when I can.  Often I can't exercise due to my other medical
problems.

Harm could have already been done but that's easy enough to check by the Dr.
I presume he or she did blood and urine tests?  If you have signs of
neuropathy (nerve damage), then you need to see a neurologist.  You'll need
to see an eye Dr. as well, but you'll want to wait a month or two to get
your BG stable.  If you don't, you might find yourself with blurry vision.
And you could get a pair of glasses that won't work for you once your BG is
stable.  Eyesight has a tendency to go blurry on us when BG changes.

<snip>

In my previous reply, I failed to mention my bedtime snack.  I always have a
bedtime snack.  I might have one or two bean burritos, depending on the carb
count of the tortillas.  My snack totals 30g of carb with a serving of
protein.

I might have a peanut butter sandwich with dill pickles or sugar free jam.

I might have some high protein pretzels.

I might have popcorn popped in olive oil and some nuts.

I don't usually snack between meals.  But if I do, I have nuts, pumpkin
seeds, olives, or unsweetened coconut flakes.

Hi Hilbert

If you google search in alt.support.diabetes using the
subject term "what I ate today" you'll find several threads
where many of us post our daily menu. This is one of them:
http://tinyurl.com/8k2ch
and this is an earlier one:
http://tinyurl.com/ag2gf

Yesterday for me:

Breakfast: One rasher of grilled (broiled) well-drained
bacon (like Canadian back bacon) and a one-egg fluffy
omelette filled with mushrooms, onion and cheese. Coffee
with pure cream.

Lunch: Home-made vegetable soup, glass of red wine.

Dinner: Sweet beef curry with a tiny bit of brown rice. Two
glasses of wine.

Supper: Half-cup of muesli/psyllium mix with whole milk.

Snacks: at various times between meals - 1/2 cup of yoghurt
with chopped apple and splenda, dry cracker (3gm carb) with
cheese, 1/2 slice of multigrain bread with butter and
vegemite.

Highest one-hour BG reading was 7.1(128) after the soup -
too much potato in the soup:-)

This morning's breakfast was a beef casserole, pre-made,
frozen as single serves and zapped in the microwave this
morning.

Whatever you are able to do without stress, but at least 30
minutes daily. I swim in summer, walk in winter.

Good to hear. Keep it up - it takes time for your body to
get used to new things. More important - what starches,
fruits (and juices) are you still including?

Well, yes and no. Yes, most of us were diagnosed years after
actually becoming diabetic and yes, some damage may have
been done.

But not "all the harm".  You can do a lot to prevent future
harm and even start to reverse much of the past damage.
I am one of those who found the diagnosis "kick in the
pants" to be a life-saver. While I am definitely no athlete
- I'm much fitter now than I have been for thirty years. On
past harm, my periodontal disease improved dramatically when
my BGs improved.

Cheers, Alan, T2, Australia.

Hi Hilbert,

I am never about radical anything... I eat one (1) piece of sprouted
whole grain toast for breakfast,

1 veggie max wrap for lunch from Subway, with water,  most days,
unless I go to one of my favorite Hindu or Lebanese restaurants, and
consume a vegetarian meal of about 250 calories. Sometimes I eat lunch
at a nice Kosher deli, and while I  may then adjust the menu, the
nutritional values remain about the same.

For dinner, as an appetiser,  I typically have maybe some soy crisps,
or an antipasto platter with some fine cheese, like a Jarlsberg Swiss,
Gouda, or a good Wisconsin cheddar, or Dubliner (a kind of white
cheese I get from Ireland), etc., and for the main course, 4-5 oz of a
very lean cut of meat, mostly fish, or other seafood,  chicken,
turkey, lean beef, or like a few days ago, boneless roast leg of lamb,
with a big imaginative salad, and other good cruciferous veggies and
beans, to round it out. The total calorie consumption for the day is
normally about 1200-1500, and I focus upon consuming food that is
relatively low in saturated fat and which has NO trans fats, and NO
partially hydrogenated vegetable oils.... Another thing, I usually
enjoy 1-2 Bombay martinis, or in the alternative 2  5oz glasses of dry
red wine... like a good cabernet, merlot, or shiraz... Chateu Neuf du
Pape is always good, but it is normally a little pricey.

Peter of our group, and others, are quite good at coming up with
recipes, by the way. I have learned to live a truly epicurean life
with diabetes... The key is to enjoy great food, not in excess, but in
moderation... And, as Alan advises, use liberal doses of laughter.

Not braggin, just fact... :-)

If you get him started, Dave, really likes Alaskan crab, and he is not
bashful about telling us oft its joys and delights. I like it, too,
very much,  but for us here on the East Coast, fresh Chesapeake Bay
blue crab is a great way to go in the seafood dept.

Does this help?

Will, T2

Well, let's see

Breakfast 3/8 cup cottage cheese, 1/4 cup yogurt, 3 tablespoons
flaxseeds, ground, 1/3 cup frozen blueberries.   This has been a
standard breakfast for about 4-5 months.

middle of the morning -I broke down and ate 3  Oreo cookies from a
bunch brought into my office

At one hour, 11;30, when I usually eat lunch, the reading was 138, so I
went for my walk at noon.  This is standard exercise on a work day; I
don't know how muich distance I cover, but I move at a quick pace and
spend at least 30 min. walking.  Today it was an entire hour.  At 1 my
bg was 89.  I was a bit hungry, so I ate some of my lunch.
1 low-carb yogurt with fruit.  The brand I buy has about 5 grams carbs.
I also at about 15 of those very small carrots, and a small apple.

I went home early to get to a chiro appt, and was hungry again, so I at
another plain low-carb yogurt with some walnuts mixed in.

Dinner was at 5:30  Scrambled eggs mixed with a chopped ham slice and a
small chopped zuchinni.   About 1 1/2 cups salad with 6 of those small
tomatoes and some chopped cauliflower went with it.

At 6:30 my bg was 109, so I had a small bowl of low-carb icecream.

At 7:30 the reading was 100

It's now after 8; I'm drinking tea.  I will have some sort of snack
before bed; possibly more cottage cheese with maybe a very small amout
of All Bran mixed in.  Or I could have a Wash rye crisp bread with a
tablespoon of peanutbutter.

Walking is my major exercise; I have a little stepper device that I use
for 15 minutes if I find my bg too high in the evening after dinner.  I
am working on some light weight work - 5 lb now, 10 at the most - but
I'm not doing that as much as I would like yet.

So far I'm on no meds - just diet and exercise.  I was IGT for at least
10 years, sometimes in good control but sometimes not.  I found testing
helped me stay in control then, and testing is absolutely necessary for
me now.

Susan Adair

You've asked the wrong questions of the wrong people. Talk with your
primary care physician about getting a blood test that includes a
fasting glucose level and hemoglobin A1c tests. Ask your doctor for
a referral to a dietician who specializes in working with diabetics.

I usually start out the day with a Japanese style breakfast, grilled
dried Aji (horse mackerel), a portion of cold buckwheat soba or rice
(30 carbs), fresh fruit (tangerine, apple or what I have on hand), and
a pot of green tea.

After breakfast I go for a run, 3-4 miles or a bike ride. On Sunday we
go to a nearby military base. They have a running track laid out
around the golf course. I go running and my LC plays golf.

Lunch is usually a fruit salad with nuts, raw vegetables, sometimes
salmon or kippers and green tea.

Dinner is a big hi-carb meal. I take Humalog insulin with dinner. We
eat out lot so food varies, Chinese, Mexican, Greek, Thai etc. I try
have vegetables and salad with my entree and about 70 carbs.

I have an evening snack of raw vegetables or Hakusai (homemade pickled
Chinese cabbage) with green tea.

The buckwheat soba (noodles) I like for breakfast do not spike my BG.
Even when I was not on meds I could eat quite a lot of them. They are
eaten cold and dipped in a cold Soba sauce.

Andrea2
Type 2

Breakfast:  2 boiled cruelty free eggs, 1 Health Nut english muffin
with a small pat of butter (better would have been Sara Lee Delightful
wheat bread, but sometimes I have a jones on for that english muffin),
tea with Spenda and 1% milk.

Lunch:  grilled freshwater eel with two tablespoons of sauce over
boiled rice, shredded cabbage and carrot salad in vinegar, tea

Dinner:  1 skinless chicken thigh cooked in some kind of yoghurt, red
bell pepper, chili sauce my husband made (delicious!), with one
tablespoon of couscous, diet soda

Snacks:  several glasses of crushed ice with diet tea, a slice of
french bread and butter (oh, temptation), three square of Lindt's 71%
dark chocolate

I do 30 minutes on the treadmill at fast walk and gentle incline, and a
five minute cool down, then 30 minutes of weight training.  Twice this
week so far--I shoot for 5 times a week and 3 is minimum.

So, plenty of room for improvement, but it's something I can sustain
for now.  

Best,

ricaVito (T2, diet, exercise, and metformin)

Breakfast: bacon and eggs, yogurt, berries, coffee.
Morning snack: walnuts.
Lunch: Tuna, ceviche, or steak tartar. Yogurt for dessert or maybe a
Fuji apple. Water to drink, followed by coffee.
Afternoon snack: walnuts and cheese.
Dinner: Stir-fried chicken, fish, or meat. Maybe a cooked vegetable or
salad. Berries for dessert. Perhaps a couple of glasses of wine.
Bedtime snack: Yogurt with some berries.

Exercise is either: 2km walk or yard work.

With a low carbohydrate diet and some exercise you should get the BG
down within 4-6 weeks and lose some weight (I lost 20kg. in 3 months but
was never hungry). I started out like you in Nov. 04. Have been at
85-100 now for 12 months. a1c = 5.6. Only take metformin.

Don't worry about the damage. More will probably come. Your goal now is
to just avoid blindness, impotence, amputation, and dialysis.

hi hilbert,

check out the archives in this group there was a bunch of threads where
people posted what they ate...be sure to check out mine! lol  there
were also some threads where a few people listed their exercise.  but
in this group you'll find that everyone talks and talks and talks and
talks lol about what they eat and how other people should eat but only
a few talk about the importance of their daily exercise.

i just go through jogging three miles and will top it off with some
stretching and a light workout with some free weights.  exercise can be
a drudge but i've luckily become addicted to it.  i've worked it into
part of my daily routine!

Sally