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?