Prediabetes? and my plan to get healthy again
Wednesday, January 02, 2019
Sigh! I haven't blogged in about a hundred years, but like some other people on here, I find myself in trouble. I slipped back into my old ways. I've been abusing food while caring for my 90+ year old parents, and find myself up at 193 lbs. Only 20lbs under my previous top weight. I'm 55 now, so my ticker does not need me to abandon workouts in favour of sitting around feeling sorry for myself.
I recently had been feeling 'off'. I couldn't place it but suspected that my blood sugars could be high. I took my blood pressure and found that I was mildly hypertensive to pre-hypertensive which was no real big change, so I suspected therefore the blood sugars. I of course wanted to avoid going to the doctor! My previous family physician had retired and I was not ready to see her young replacement! I also wanted to ease myself into the shock of learning any bad news, so I went and bought a glucose monitor. Sure enough my fasting blood glucose has ranged from 5.5 - 6.8 mmol/L (all prediabetic numbers). I notice that the numbers are the worst when I have had a 'naughty' eating day.
my plan is to adopt some strategies over the next 100 days. I'm using coloured stickers in a calendar book to mark the days when I successfully meet the goals below.
I'm following a few experts to inspire me and motivate to keep going:
The MD Low Carb podcast.
Dr. Jason Fung, Toronto Diabetes specialist who treats his patients with intermittent fasting
Joy Kiddie, Registered Dietician and formerly obese diabetic who is now blogging about her own journey to a healthy weight and lifestyle.
Here is my plan, which is entirely my own invention, not from any of the above. I am committing to doing it for 100 days:
1. First thing in the morning, I do 3 things linked together (WI, FBS, GDI) : WI = Weigh-in (for the reality check and possible motivation - please read the Economists Diet for info on why we should weigh in daily). FBS = Take my fasting blood sugar (If it is above 6.0, then I fast instead of eat breakfast). (GDI) stands for get dressed IMMEDIATELY (or Goddammit ). No lounging in my pajamas if I want to get going with my day and meet some healthy goals.
2. After breakfast, if I have it, I do two things paired together. (DW; CST): DW = Dog walk. Any kind of walk is acceptable, even a short one. CST = coffee strength training (I used to do multiple sets of body weight resistance training between cups of morning coffee; I no longer pair it with coffee, but I kept the name) Immediately when I return from the dog walk, I go to my basement and complete a 5 minute body weight workout of 10-20 squats, 20 walking lunges, 10 push-ups, 10-20 vee sits, and a 1 minute plank.
3. (MM; SW) Before 10:30 am, I do a workout. MM = Movati (my gym) or Mile. I go to my gym, or run for at least a mile on my treadmill. SW = break a SWEAT! To be healthy, I feel I need to sweat at least 5 days a week.
4. (10K, TE) I commit to reaching 10k on my fitbit before eating lunch (this way I can reach my real goal of 12 k per day). I also commit to using a sports watch that I own called Suunto, which has a 'coach' feature. The watch coaches me to reach a specific TE (training effect) several times a week. For now, I am at a low fitness level, so reaching that TE is easy.
5.(LCM, SS): LCM = I commit to having one low carb meal a day. SS = I commit to stopping snacking, and to cooking up a soup or salad for one meal a day as well.
6. (NN, NS): NN = nothing at night. I commit to eating nothing at night. No snacking is an important part of Dr. Jason Fung's strategy to help people who are prediabetic or diabetic type 2. NS = no sweets. with prediabetic fasting blood sugar, I want to eat No Sweets!
Sparkers, I invite your feedback. Don't tell me to go see my doctor though. It's not happening until I really give this plan all of my effort. I'm actually excited to get going and lose some weight while striving to avoid future health problems.