Another Newbie

[j3nn1f3r]

Hi everyone!

My name is Jenni and just turned 40 a few weeks ago (it didnt hurt as much as i expected lol)

Just last week I was diagnosed with type 2 diabetes after a run of being unwell and some reoccurring problems. I was glad to find out the reason for being unwell but at the same time didnt expect this. Ive been put on Metformin, building up my tablets over the month and back in to be reviewed. I am overweight and i know this could fully be the reason this has happened. Its given me a kick up bum, and im trying so hard to overhaul my way of eating and introduce daily excercise.

Im just reaching out on here for some advice, help, stories... anything really!

How do you all manage yours? What kind of foods are best to eat? Thank you so very much.

 

[Felinia]

Hi Jenni and welcome
Would you be willing to share some information about yourself? What was your HbA1c on diagnosis, and are you on any other medications. It will help us best advise you.
The place to start is the Learning Zone (orange tab above). I suggest one module a day so you can take it all in. As you say, the way to tackle Diabetes Type 2 is tackle weight and exercise issues.
Exercise can be as simple as a 30 minute walk every day, or building up to it. For me, it was getting in the swimming pool 3 days a week for aquafit. Pools are open early and in the evening, for workers, and have a range of classes. One neighbour cycles twice a week, and the other has the most walked dogs in the village! Then there are yoga and pilates classes - it's not all about pounding away in a gym.
It is suggested most Type 2 benefit from reducing their carbs to below 130gm a day. Not too quickly as that can affect the eyes. I experimented and settled on 90gm a day, with the help of an app which measures cals, carbs and lots of other things like salt, fat etc. Carbs means total carbs, not just sugars. So it means reducing or replacing bread, potato, rice, pasta, most fruits, cereals, below ground vegetables as well as the usual suspects cake, biscuits, sweets, pastries, processed food. I increased my above ground veggies, like runner beans, cabbage, kale, sprouts, salad veggies, and looked for substitutes, settling on cauliflower (rice and mash), soy bean pasta and roasted squash. I upped my protein, like grilled chicken and baked fish.
I also enjoyed experimenting with new foods, batch cooking and freezing surplus in individual portions. There is a post "What did you eat yesterday" which will give you ideas (look for Type 2 posters) and plenty of recipes in the Food and Recipes section. Today's lunch and dinner are pictured below - I aim for 2/3 veggies and 1/3 protein. I usually start with a low carb shake, as I can't exercise on a full tummy, but others will have yogurt with berries, nuts and seeds, or an egg (omelette or with grilled mushrooms, tomatoes). In the winter, it will be home made veggie soup with no thickeners.


Please ask any questions - nothing is silly as we all had to learn. Best wishes

 

[Windy]

Hi Jenni, welcome to the forum. Sorry to hear about your diagnosis, hopefully knowing will help you address some of the feeling unwell.
I was in a similar position in the autumn last year, and lost weight to get the brakes on my diabetes. There's definitely a link between carrying too much weight, and type 2 diabetes, though you can also get slim T2s, it's down to the luck of the draw with your genetics.
Generally, I'd say, take it slow with the changes in your diet. Keep a food diary for a couple of weeks and think what you can change after that. I went all in by going on a low calorie, low carb diet, and it worked for me, but I wish I'd put the brake on a bit slower. Once you've got a plan of your current diet, think how you can make changes, so there's obvious stuff like chocolate, biscuits and cake, which are v calorific and carb-heavy, if you cut back on these, it will help calm down your blood glucose level and hopefully help with a bit of weight loss. You can also make swaps of foods like potatoes for cauliflower, or look at your plate and have half the normal amount of spuds, and twice as many veggies. There' information about food swaps in the Learning Zone if you want to learn more there.
Also, ask at your surgery if they do support with weight loss, or if they're part of the low calorie diet trial for diabetics and if you can be part of that.
I can recommend looking on the Weight loss forum on this site if you want to find out what other people have done.
Like Felinia says, keep asking questions, we're all happy to help,
Sarah

 

[j3nn1f3r]

Thank you both for the replies..

Regarding HbAc1, if I took in the information from my doctor correctly she said 40- 60 is average and I'm at 90!! I could be wrong as I took in a lot of information but I'm sure that's what she was talking about. All the medication i am on is Metformin. I don't use or take any other meds.

I've always been overweight and heavy, but I feel this diganosis has made me sit up straight and take notice.
Honestly junk food is the problem so that's where its going to be hardest for me. I'm trying to make simple healthy choices along with cutting out junk. Such as veg instead of potatoes/chips or salads instead of pasta. Also looking into better things to snack on such as veg and dips. I really enjoy fruits and vegetables I just want to make sure I make the right choices in the ones I have and the way I have them.

Felinia - thanks for the tip on aqua-fit, I thought of swimming but classes did not enter my head so its something I will look into.

Windy - thanks for the food diary idea, again did not think of it. My idea was just to make changes to how I eat now and cut out the junk food.

I'm still exploring the site so will pay a visit to the learning hub and see what information I can take from there. Honestly thank you again for the guidance and support.

 

[andyp64]

Hi, So I was diagnosed last October - my numbers were silly-high but have managed to get them under control. Here's a few of the tips others have given me that have worked for me and, I hope, may be of use to you. Sorry if repeating anything from above.

1, Diet - don't go crazy and cut everything out suddenly - you'll just go through hell. Try and be kind to yourself and eliminate slowly - see the Learning Zone for how to substitute.
2, Cut down and out the "obvious" bad things - extra sugar, chocolate and cakes. Definitely fruit juice out!
3, Try and move more - I've found walking easy and good for me. I've got myself a cheap watch with a step-meter on it and have built up to 10k steps everyday.
4, points 1 to 3 above will lead to a weight loss - so weigh yourself once a week and enjoy a slow, steady and maintainable reduction.
5, Educate yourself. I've stuck to this site and books recommended by it. It's based on science rather than quackery or trying to sell you something. Be cautious of the Internet - lot of rubbish out there.
6, If you have a specific query, post on this forum in the relevant area. For example, I have today asked about almond vs dairy milk.

Good luck going forward - remember T2 is a long-term thing rather than a quick-fix problem.

Andy

 

[ianf0ster]

..........
A couple of points
Regarding HbAc1, if I took in the information from my doctor correctly she said 40- 60 is average and I'm at 90!! I could be wrong as I took in a lot of information but I'm sure that's what she was talking about. All the medication i am on is Metformin. I don't use or take any other meds.


.................... I really enjoy fruits and vegetables I just want to make sure I make the right choices in the ones I have and the way I have them.
........................

A couple of points:
1. an HbA1C of 40 is non-diabetic. An HbA1C of 48 is just diabetic Many people are not diagnosed early enough before their HbA1C is over 100.

2.You may like fruit, but especially tropical fruit such as banana certainly doesn't like you. Now we all vary as to which fruits (and also the higher carb veg) our bodies can handle OK, but in general berries, rhubarb, water melon are pretty safe- though blueberries are much higher than rasps, strawbs, blackberries, black/red currants, gooseberries ( though some gooseberries can be very sweet).

 

[Leadinglights]

I think having an understanding about the way foods particularly carbohydrates affect blood glucose will help you make some better choices. Some of the food that would be regarded as being healthy options are not always so for type 2 diabetics. This link has good explanation and some do's and don'ts as well some meal ideas based on real food which can make thigs easier to fit it with family life. It is a low carb approach which has been successful for both weight loss and reducing blood glucose. https://lowcarbfreshwell.co.uk/

 

[j3nn1f3r]

Andy - I have a smart watch so i've been using that to track my steps, heartbeat and calories worked off. The gym is my idea of hell so been using youtube work outs at home, just like you say though starting small. I know I cant go all guns blazing as its a lifestyle change im making.

Ian - I assumed all fruits were ok, so I'm looking into that. I can imagine the wrong kind will contain too much sugar

Leadinglights - Thanks for the website, it was a good read and I love the recipe section, already a few I want to try.

Thanks again all for the replies. Its really helping to have such a helpful resource at hand. It was my GP who told me this was the best site. Google is a minefield and full of wrong information.

 

[Wannie]

Hi @j3nn1f3r and welcome, I was diagnosed T2 nine weeks ago, my head was in a spin with all the information and wondering what to do next, there are some amazing, knowledgeable and experienced people on here who are happy to help and support. Following their recommendations I bought the book carbs & cals, also available as an app, which I have found invaluable, and use it daily when cooking and to log values in my food diary. Take care 🙂

 

[Leadinglights]

Hi @j3nn1f3r and welcome, I was diagnosed T2 nine weeks ago, my head was in a spin with all the information and wondering what to do next, there are some amazing, knowledgeable and experienced people on here who are happy to help and support. Following their recommendations I bought the book carbs & cals, also available as an app, which I have found invaluable, and use it daily when cooking and to log values in my food diary. Take care 🙂

Yes that was my bible and still is, although there is still variation between brands but still a very useful guide.

 

[j3nn1f3r]

Hi @j3nn1f3r and welcome, I was diagnosed T2 nine weeks ago, my head was in a spin with all the information and wondering what to do next, there are some amazing, knowledgeable and experienced people on here who are happy to help and support. Following their recommendations I bought the book carbs & cals, also available as an app, which I have found invaluable, and use it daily when cooking and to log values in my food diary. Take care 🙂

Thank you! Thats another thing I will look at. Like you say your head is in a spin, i was just kind of left to take meds and get on with it. This place has been a god send with the knowledge people have to share.