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janetlee
Veteran Member


Date Joined Mar 2006
Total Posts : 1986
   Posted 4/25/2010 12:18 AM (GMT -7)   
I've only been here a few times...hard to keep up sometimes. Anyway, I went to my new doctor (second visit) and he said that if I'm going to lose weight, I'll have to lower my carb intake to 20 carbs or less a day. I have been being obedient the last couple of days and I don't feel well physically or emotionally. My frozen yogurt was about the only thing in my life I enjoy much. I know that sounds pathetic, but it is actually true...
I found this forum because I was on the HW anxiety forum. I have been dealing with anxiety and depression for nearly 20 years now. I am on meds that help with it, but they probably don't help the weight problem! eyes
I have severe sleep apnea, but was unable to cope with the cpap machine/masks. This means that I am exhausted all the time from lack of a good deep prolonged sleep, no matter how many hours I seem to be sleeping. I know that if I can lose weight, it will not only help my diabetes, but may improve my apnea as well (although some skinny people have apnea problems!)
I have to be careful with using artificial sweeteners like aspartame or splenda as they can contribute to my anxiety!!! I use stevia for my tea, but don't know of anything to help me deal with my sweet tooth! Are the Atkins bars okay? Or the South Beach ones? I'm so confused by all the rhetoric about what to eat/what  not to eat/good carbs/bad carbs/net carbs. I have a basic understanding, but some info I read seems contradictory.
For example, I read that bananas are low-medium on the glycemic load index, but another site said to stay away from bananas completely because they're high carbs. The site said most nuts are okay, but not cashews...
Can someone PLEASE point me in the right direction? I am trying to do this low carb lifestyle and want to do it right.
Thanks for any advice.
janetlee
 


TVEditor
Regular Member


Date Joined Aug 2008
Total Posts : 481
   Posted 4/25/2010 6:23 AM (GMT -7)   
Hiya janetlee,

Welcome to the confusing world of Low-Carb tongue

Yes, it sometimes seems that the more information you get, the harder it is to understand doesn't it? The best advice you'll find around here is read the labels. In particular, the carbohydrate content. I didn't for a short while and fell for the Atkins claims -- the snacky bars are all high in carbs. In my case, I found that dropping the obvious, really high-carb items from my diet produced the best results. You know; potatoes, cereals, breads, rices, pasta, fruit juices, Hohos, Ding Dongs, Twizzlers (Oooooh .... I miss my Twizzlers!!! nono ) -- sugars and starches in general. I'm a nut nut too and love my cashews and almonds but have had to moderate my intake, whether they are actually good or bad, due to another medical condition. I still eat them though ... just less of them.

I have never counted carbs (too lazy ... impatient) but I have always read the labels.

I also upped my fat intake. Sounds counterproductive don't it? It works though, for at least 2 reasons:

1) It satisfies your hunger pangs
2) It slows down the absorption of carbohydrates

My distinctly non-medical research has led to my understanding that as long as your body has enough stored resources (fat) and you're not feeding it carbohydrates, you will start using those stored resources to fuel your body. (Ketosis is the medical term for it but I'm no expert -- Jeannie and/or Lanie can explain it better). For example, I eat bacon & eggs for breakfast/lunch but simply leave out the toast. Fat, of course, has a downside. Too much will cause other problems so moderation is the key.

I have some minor apnea problems and losing weight greatly helped improve my sleep (although, my hearing aids don't fit as tight as they used to ... who woulda thunk it that you could lose weight from your ears ?!?).

I've learned to satisfy my sweet tooth with a couple of squares a day of Lindt chocolate bars. They come in different levels of cocoa content (not made with milk). Most people prefer the 70% or 80% cocoa ones but I've learned to like the 90% bars. It's amazing what you can learn to like when a doctor mentions the words amputation or blindness in reference to one's future shocked

I've also found some oatmeal cookies (made by Voortman, if you can find them) that are very low-carb although I think what they use for a sugar substitute may be suspicious so I try to practice moderation when I can.

Moderation -- now there's a good word. Have I mentioned that before? wink

Again, in my experience, I've found that so-called low glycemic load foods still produce high after-meal readings for me so what I do when I have some doubt about trying a particular item is to simply eat less or combine a bit of fat with it (eg. a bit 'o peanut butter with a half banana (Jeannie's trick, I believe) or a slice 'o cheese with a piece 'o apple).

For some reason, my bookmarks have disappeared themselves (time to run a virus check) otherwise I would post a couple of links to Low-Carb Forums. No matter -- just Google that phrase and you should come across quite a few. There's one in the U.K. that is quite good ... has a lot of recipes, etc.

Hope this helps.
Chris - Forum Moderator, Diabetes

~ Diagnosed Type 2 in July 2008 ~ Dropped 60 or so pounds after following HealingWell advice ~
~ Diabetes under control / no meds - so far - knock on head

I used to eat 100% wrong -- now I eat 95% right

Post Edited (TVEditor) : 4/25/2010 7:28:38 AM (GMT-6)


LanieG
Forum Moderator


Date Joined Nov 2006
Total Posts : 5393
   Posted 4/25/2010 6:31 AM (GMT -7)   
Janetlee, there are two matters here: your blood sugar and weight loss.  Normally, when you eat low-carb and have regular physical activity (that means regular exercise), you should lose weight.  Keep a journal with the times, the food you eat and your blood sugar.  Once your blood sugar is under control to normal levels, then experiment with kinds of food to see how it affects your blood sugar.  You can have your frozen treats but choose the no sugar kind and only eat a small bowl.  This is not rocket science in that the average person can't figure it out.  When you stop eating so many carbs, the body usually loses a desire for sweet things, so the first thing is not to moan about having a sweet tooth.  If you think about this too much, you'll convince yourself you can't live without frozen yogurt.  So, part of the success in controlling your blood sugar is a certain mind-set.  And that is that you are making healthy choices to keep yourself healthy.  The so-called health food bars, energy bars, protein bars, etc. may have a load of carbs, even the South Beach bars, etc.  I stay away from them.  It's better to have those carbs from better food choices like vegetables and fruit.  Instead, create your own snack with nuts, a piece of cheddar cheese, a couple of squares of 85% chocolate, a few berries or a couple of slices of apple with peanut butter.  Don't be confused about the 'rhetoric' of good carbs and all that.  The bottom line is what your blood sugar readings are all day and night.  As I said, in order to control it, you need to understand how the food you eat affects your blood sugar.  For example, you read that bananas have a low/medium glycemic load?   Well, eat one and test your blood sugar afterwards.  See its effect.  By doing this you'll know what you can eat.  How about exercise?  What are you doing for that?
Lanie
 
forum moderator - diabetes
diabetes controlled so far by exercise and a low/no carb diet


jujub
Forum Moderator


Date Joined Mar 2003
Total Posts : 10391
   Posted 4/25/2010 6:38 AM (GMT -7)   
JanetLee, a 20-carb diet is not really low carb. My dietician's recommendation was to stay under 15 carbs a day (I have type II diabetes.) I find that easy to do most of the time. Echoing what Chris said, the key is moderation. I do eat some carbs, but instead of eating a soup bowl full of lite ice cream, I eat a small portion (a portion of frozen dessert is 1/2 cup.) Instead of eating a bag of cookies, I eat two or three, and I have small gingersnaps in the house instead of Oreos. I don't like them as well, so I don't eat as many.

And in order to lose weight, you also have to exercise. There's just no way around it, and believe me, I've tried them all.

janetlee
Veteran Member


Date Joined Mar 2006
Total Posts : 1986
   Posted 4/25/2010 10:35 AM (GMT -7)   
I'm not on any exercise regimen and yes, I know it's a necessary evil...but for now, it is hard for me to put one foot ahead of the other. Guys, I'm having to do this one day at a time. I don't know how successful I'll be in the long haul, but if I'm not, that's on me.
I know this will sound stupid, but I'm pretty naive: How soon after you eat a food do you take your BG test to see how it's affected your sugar?
jl
 


LanieG
Forum Moderator


Date Joined Nov 2006
Total Posts : 5393
   Posted 4/25/2010 11:37 AM (GMT -7)   
Take your blood sugar 2 hours after you start eating.  It doesn't matter if it's a meal or a snack.  The 2-hour test (also called "post-prandial") will give you a good idea how the food you ate has affected your blood sugar.  Eating a very large meal, like during the holidays or other special occasions, will probably give you a higher blood sugar reading than if you ate a small, simple meal.  One of the best ways to document all this is the food/activity journal.  This is not just for your meals and blood sugar recording; it's also for any kind of activity (walking, exercising, cleaning the bathroom, vacuuming...).  Even more than that is being able to see how you are able to control your blood sugar in a positive way.  When you go back through this journal, you will see patterns related to the food, etc.  You'll learn from this and it will help keep you on track.  This will probably encourage you as you can see how you're helping your health.  Personally, I believe this helps us mentally.  I realize that sometimes it takes one step at a time but once you take this first step, it will spur you on to take another and both your physical and emotional health will benefit - that's what I've found.
Lanie
 
forum moderator - diabetes
diabetes controlled so far by exercise and a low/no carb diet


Jeannie143
Veteran Member


Date Joined Apr 2004
Total Posts : 6056
   Posted 4/25/2010 1:08 PM (GMT -7)   
Janetlee,
First let me welcome you to HW and tell you that I'm glad to have a new friend, even if it's for the dumb reason of diabetes. I have a couple of more things I can add to the mix for you to maybe make this easier. I choose not to eat anything white except cottage cheese and cauliflower. When I eat cottage cheese I choose the high fat kind, not the low fat because the carbs are lower in the high fat kind. (You can compare the labels in the dairy case.) Once a week I break the rule and have 1/2 cup of REAL ice cream before bed. Although it's made with sugar the high fat content slows the absorption of the sugars and it doesn't show up in my morning reading. The secret to eating 1/2 cup is to serve it to yourself in a lovely little tea cup, measuring the first time so you know how full a serving is.

When I say nothing white I'm speaking mainly of milk, grain products (bread, pasta, rice, corn, wheat, cereals, baked goods etc.) and potatoes. When you embrace this food plan it's a bit weird because it seems that it's impossible to make a sandwich. So I use lettuce leaves to make roll ups. I still put on my mustard, mayo, meat & stuff, just no bread. I eat vegetables or tomato juice in place of the starch and then add another veggie to the meal. We have two or three veggies at lunch and dinner without fail. This can be in the form of coleslaw or a salad along with a regular veggie. I actually have started buying frozen veggies at the restaurant supply store because the bags are bigger, the variety is better and they are less expensive. We go thru a lot of veggies around here!

Something you will need to address with the lowered carb food plan is your serotonin levels. Many of us who suffer from depression have been "self medicating" with carbohydrates for years. A high intake of carbohydrates will temporarily boost serotonin levels in the brain and for a brief time give a feeling of calm or even bring on a nap. Anti-depressant medications will help with our serotonin levels but removing the carbs can sort of make waves in our moods. Carbs aren't the only thing that helps produce serotonin in the brain so you need to use the other ways to help along your anti-depressant meds. The best thing is sunshine (or a Happy Lite in the winter if you live in northern climes) preferably received on your lunch hour in the form of a stroll after your meal. Notice I didn't say jog, power walk, run or any other form of torturous exercise to start out. You need to be kind to yourself and take this one step at a time. Your lunchtime stroll will boost your serotonin levels, stabilize your blood glucose and help raise your spirits. This should be a way to treat yourself for taking care of yourself. It shouldn't be an ordeal. Walking to the end of the block and back and perhaps just sitting in the sun for a few minutes will do wonders for your mood. Try to do this by yourself, thinking about all the good things you are doing to become more healthy. Within about two weeks you will feel like walking farther and might even notice that you are walking a bit faster. This is a great way to initiate an exercise routine without really noticing it.

We are supposed to get 1/2 hour of exercise daily. For many of us with other health problems this can be difficult but most of us can go for a walk. If you walk away from your house for 15 minutes and then walk back you have a 1/2 hour of movement. Granted, this isn't vigorous cardio stuff but hey, you have to start small and work your way up. If you kill yourself you won't stick with it, so make it pleasant. I used to stop on the way home from dropping my kids at school and park my car in a very fancy subdivision. I'd walk from the car for 15 minutes and then turn around and walk back. This gave me wonderful ideas about how to plant flowers, decorate for the holidays and was generally a great way to start the day. Eventually I noticed that I was walking farther and farther in my 15 minutes and realized that my speed had picked up.

This exercise, small as it is, has another benefit. Exercise helps our bodies utilize our own insulin better and lowers "insulin resistance" which plagues most of us Type2's. For some reason the insulin that we need to unlock the cell membrane and slip the glucose molecules into the cells stops working very well. Our cells are screaming, "We're starving here!", the glucose is floating around in the blood stream, not doing any good, and the insulin is acting like it's the wrong key and won't open the door to the cells. Exercise sort of re-sets the locks on the cells and makes them recognize our own insulin again. This is a very unscientific explanation of how the body's glucose-insulin response works but it is basically true. So, go for a brief walk in the sunshine after your nothing white lunch, maybe do another short walk after work or after dinner and take it one baby step at a time. You can do this. We will help.
~ Jeannie
Moderator for Fibromyalgia and Diabetes


janetlee
Veteran Member


Date Joined Mar 2006
Total Posts : 1986
   Posted 4/25/2010 11:05 PM (GMT -7)   
Thanks everyone for your support and advice! There's sooooo much about me that is truly "odd" and NOT the norm in any way...I'm NOT exaggerating either. I just can't go into it now and it won't change anything anyhow to dump it all out here. Please just know that if I ever seem like I'm unappreciative, it's really not so!
As the days go by, I'll let you know how it's going! :)
jl
 


Louis1958
New Member


Date Joined Apr 2010
Total Posts : 3
   Posted 4/26/2010 10:11 AM (GMT -7)   
Good for you that you are doing your research! You want to stay as low carb as possible? Remember that carbs are brain food and even your green leafy veggies still have a few carbs. So...don't be afraid of carbs. Just make sure you know what KIND of carbs, HOW MANY carbs, and eat accordingly. For instance, I stayed away from Oatmeal for 10 years, because the carb count scared me, even though I love oatmeal. However, my self employment, and lack of cash flow caused me to re-evaluate my diet. My reasearch(for the 1st time), actually listed oatmeal as 1 of the top 10 foods for controlling blood sugars! Well...after 2 weeks of eating oatmeal for breakfast, with stevia, cinnamon and a few raisns, a ruby red grapefruit for lunch(with banana, apple or something...) and whatever for dinner(and you'll find that whatever starts becoming more healthy choices after awhile), my FBS went from around 330 down to 97! I even began to have lows in the evening(59, 56, 52), so that I've stopped taking Lantus injections and am taking only Metformin and Glimeperide AM & PM. If I snack at night, I stay with a banana and peanut butter, or sugar free Jello or pudding. Without Lantus, I am starting to lose weight.
Keep up the good work! Depression is always a challenge, but as you see positive results, the depression loses its hold on you. Positive steps bring positive results, which release endorphins, the good hormones.
Go for it janetlee. You deserve it!

janetlee
Veteran Member


Date Joined Mar 2006
Total Posts : 1986
   Posted 4/26/2010 8:10 PM (GMT -7)   
Thanks!
I have to admit that I haven't been waaaaaaaaaaaay out there about cutting back on carbs. I mean, I have cut them down enormously, but I did get some with my fried gizzards today. I told my mom that I'm just not going to get "fanatical" about it...counting every single carb, etc. Today, we went and bought some nuts, sugar-free mousse (10 carbs for one pre-measured cup), some sugar-free fudge bars (8 carbs each), some apples, which I will eat 1/2 of for breakfast. We have some pre-sooked frozen chicken breast tenderloins that have 12 carbs each. When I cook one, I will scrape all the breading off of it. I know that with the gizzards (I'm a southern gal) I might've had more than 20 carbs for the day, but I'm taking this one step at a time. When I first started trying to be more carb-conscious about 2 years ago, I didn't count carbs, but cut out most carby stuff. I lost 15 lbs. Then as time went by, I started "cheating", but I felt sort of "safe" because I was on metformin. Late last year, I started having severe diarrhea from metformin and stopped taking it. I lost some weight again from being more carb conscious, since I couldn't rely on metformin to help me any more, but AGAIN I started cheating!
Now that I have a new doctor that seems to respect me as a person and as a patient, he's working with me to try to avoid meds if possible. He explained things so well and I'm supposed to see him in a mont. The doctor I had before was not good at all! She got mad at me because I could not tolerate the cpap mask/machine which is NOT uncommon!! Being on medicaid, I was only allowed to try 2 different masks and neither was tolerable. I was on a cpap forum and the members there told me that it is not unusual for patients on cpap to have to try a good number of masks to find one that does good to them. One person tried seven! The cpap forum people were surprised at medicaid's rules. BUt rules are rules and it wasn't MY fault! So my doctor got mad and sent me a "letter of dismissal" for being an uncooperative patient! She didn't even talk it over with me or wait to tell me on my next visit. I just got a letter in the mail!!!
Anyhow, my new doctor has been really nice so far. He went on a low carb diet and lost 50 llbs. He admits that he needs to get back on it and lose some more weight. He says for me to try low-carb living and he'll see how I am doing. If I can't manage it well, he'll give me some meds to help. But he hopes I can do it! He also knows about my not being able to tolerate cpap and didn't give me a sermon about how I need to be on it. I KNOW it's a good thing to do! Sleep Apnea can be deadly. I'm the one that wanted to know for sure if I had sleep apnea and no one was more upset than me about not being able to deal with it! :(
Okay, so I've told y'all more about this than you'd ever wanna know! LOL! PLEASE don't berate me for eating my gizzards! :) If you only knew how hard I'm trying and I am doing good IMHO!
Thanks to all!
jl
 


wizardcarver
New Member


Date Joined Apr 2010
Total Posts : 1
   Posted 4/26/2010 11:40 PM (GMT -7)   
a 20-carb diet is not really low carb.  to stay under 15 carbs a day ..
 

skull This Is Starvation..?

 

 I do my best to stay under 80-90 permeal..\each 4 hours or so,

anything less I will be hypoglycemic with in the hour..

smhair What would one eat to be under 20 carb a day..

 

Post Edited (wizardcarver) : 4/27/2010 12:59:12 AM (GMT-6)


TVEditor
Regular Member


Date Joined Aug 2008
Total Posts : 481
   Posted 4/27/2010 5:25 AM (GMT -7)   
Here's a site I find really useful for common sense info about low carbing and diabetes in general: http://www.lowcarbdiabetes.co.uk/
Chris - Forum Moderator, Diabetes

~ Diagnosed Type 2 in July 2008 ~ Dropped 60 or so pounds after following HealingWell advice ~
~ Diabetes under control / no meds - so far - knock on head

I used to eat 100% wrong -- now I eat 95% right


janetlee
Veteran Member


Date Joined Mar 2006
Total Posts : 1986
   Posted 4/27/2010 10:38 AM (GMT -7)   
Thanks for the website, Chris!
jl
 


Jeannie143
Veteran Member


Date Joined Apr 2004
Total Posts : 6056
   Posted 4/27/2010 5:06 PM (GMT -7)   
wizardcarver,
The 20 carb count is obvious starch carbs. It doesn't include the ones in veggies and good fruits so it' doesn't cause starvation. Most of us have lots of extra calories in the form of stored fat that we can rely on for energy. That's what we are trying to use up.
~ Jeannie
Moderator for Fibromyalgia and Diabetes

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