WAKING AT 5:20 AM ON SATURDAY wasn't in my plans at all, but since the time change I seem to wake earlier than habit. I stayed up to play on the computer researching info about reversing diabetes and pancreatic info concerning general health. Another friend of mine has been diagnosed as pre-diabetic.
Which reminds me, come June, I will be having lab work done to see how I am holding my own about A1c data. I am curious how I've done the last 6 months. TOO much stress with overeating stuff that I shouldn't is not healthy for my condition. Probably nobody's condition.
I have been more conscientious about food and drink for over a year now. Still, I am slowly morphing into a conscientious eater. I know I could do much better. Sometimes, I just don't want to be so concerned...pass the candy bar and hot chocolate...call me in the morning. Please allow me to munch on a potato chip without guilt. Too many calories and so little time to enjoy it all. Take a walk and sweat a mile.
I have to admit that I seriously did not eat a large enough variety of vegetables through the years. This last year, I have ate a better variety of God's good food with a smile on my face. I have willingly desired to eat better which means I have to select vegetables that I am not familiar with and feel good about it. Can somebody say, you are blessed coming in and going out?
According to the University of Michigan Comprehensive Diabetes Center, FOODS good for Diabetes are NON-STARCHY VEGETABLES such as:
Alfalfa sprouts
Artichoke
Artichoke hearts
Asparagus
Beans: Italian, green, yellow, wax
Bean sprouts
Broccoli
Brussel sprouts
Cabbage
Carrots
Cauliflower
Celery
Chicory
Chinese Cabbage
Cucumber
Eggplant
Green Onions or scallions
Greens: beets, collard, dandelion, kale, mustard, turnip
Jicama
Kohlrabi
Leeks
Lettuce: endive, escarole, leaf, Romaine, iceberg
Mixed vegetables: NO CORN or peas
Mushrooms
Okra
Onions
Parsley
Peppers, all varieties
Radishes
Rhubarb, fresh
Rutabaga
Sauerkraut
Snow peas or pea pods
Spinach
Summer squash
Swiss chard
Tomato, raw
Tomato paste
Turnips
Vegetable juice cocktail
Water chestnuts
Watercress
Zucchini
A serving size of non-starchy vegetables is 1/2 cup cooked or 1 cup raw vegetable.
Calories: 25
Total Fat: 0g
Total Carbohydrates: 5g (dietary fiber 1-4g)
Protein: 2g
Another article I viewed from BYRAM HEALTHCARE shares exciting info about THE 10 BEST FOODS TO CONTROL DIABETES AND LOWER BLOOD SUGAR.
1. Non-Starchy Vegetables including OLIVES, AVOCADOS, HEARTS OF PALM!
Non-starchy veggies are one of the best foods you can eat as a diabetic. Not only will they fill you up, but they're full of essential vitamins and minerals that help regulate your blood sugar. Since they're a whole food with trace amounts of sugar and high levels of fiber you can eat as much as you want without having to worry about high blood sugar SPIKES.
2. Leafy Greens
Leafy greens are packed full of nutrients and are lower in digestible carbs than other vegetables. Some of the best leafy greens to incorporate into your daily diet are spinach and kale, as they have very high levels of Vitamin C which helps manage diabetes in people with type 2 diabetes and can help promote an overall sense of well being. Leafy greens also contain specific antioxidants that help to protect your eyes from diabetic complications.
3. Fatty Fish
Fatty fish is an excellent source of protein that will help you fill full and manage your weight with ease. With a myriad of health benefits it is one of the healthiest of foods to eat protecting your heart against potential complications against diabetes. Salmon and anchovies give you significant serving of Omega-3 fatty acids DHA and EPA which protect your heart. Both protect your blood vessels, reduce inflammation, and improve the functions of your arteries after consumption. Your risk to having heart disease and stroke almost doubles if you have diabetes!
4. Nuts and Eggs
If you're watching your weight, make sure to eat nuts in moderation as they're high in healthy fats which are still fats and shouldn't be overdone. Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts are the best type of nuts for diabetics with high fiber and most are low in digestible carbs, so they won't raise your blood sugar.
Eggs are a great source of healthy fats that are beneficial in controlling diabetes as they can actually improve your insulin sensitivity and decrease inflammation while simultaneously providing antioxidant benefits that help reduce the amount of free radicals in your body and protect against disease. Include the yolks as that's where most of the nutrients are.
5. Seeds
Diabetics benefit by eating chia seeds and flax seeds. Ground seeds will help with absorption.
6. Natural Fats
Extra virgin olive oil has a myriad of health benefits that is one of the most effective oils at reducing the risk of heart disease and contains a number of antioxidants that help reduce inflammation, protect your cells, and decrease blood pressure. Coconut oil, avocado oil, any type of nut oil, lard, tallow, chicken fat, duck fat, coconut milk, and unsweetened coconut cream are helpful at controlling diabetes.
7. Apple Cider Vinegar
The fermented acetic acid helps to improve insulin insensitivity, lower fasting blood sugar levels and reduce blood sugar response by as much as 20 percent when paired with meals that are rich in carbs. Best to take with water to avoid damaging your teeth.
8. Cinnamon and Turmeric
Both are powerful tools when controlling diabetes. Cinnamon has been shown to help lower blood sugar levels, improve insulin sensitivity, and reduce hemoglobin A1c levels as Turmeric with black pepper activates the beneficial ingredient curcumin. Turmeric lowers inflammation and blood sugar levels, reduces your risk of developing heart disease, and benefits kidney health.
9. Probiotic Packed Diary Products
Aim for unflavored Greek yogurt as the flavored versions are much higher in sugar and more processed, therefore may contribute to an increase in blood sugar. Greek yogurt was found to improve blood sugar control and even reduce heart disease risks.
10. Strawberries
Loaded with antioxidants also helps showing reducing cholesterol and insulin levels after a meal. If you're not a fan of strawberries other fruits lower in sugar are raspberries, blueberries, or blackberries compared to bananas and apples.
From all the reading I have done the last few years about health issues alongside of having personally experienced health challenges, if I had to put it all into a nutshell about these ten, I'd definitely take a teaspoon of extra virgin olive oil daily, swallow a apple cider vinegar supplement and a cinnamon capsule everyday like medicine. Also consuming berries of various kinds while eating loads of vegetables like a rabbit. I'd prefer to use natural ingredients verses man-made pills of synthetic proportions. Embracing nutrition through God's foods is the way I desire to go. Food can be our medicine.
I know LIFE sometimes is stressful and how we handle it does affect our health. I do not handle stress the best at all times. So what am I to do? Walk more....pray more....take more of the complex B Vitamins? Drink more water? TAKE NAPS? Spend more money? Eat more sugar? Tis better to admit that I am human and frail needing the Lord's help to excel.
I followed 17 days of the Daniel Diet snicking some chicken in while eating vegetables, fruit, seeds, and nuts. I did have stress while staying with my mom. Imagine that. Wonder what that will do to my A1c, cholesterol and blood pressure? Back to more veggies.
Friday was the exception when I had two chocolate chip cookies and of course some cookie dough. I could have eaten a dozen cookies, but didn't. That's saying something for someone like me that grew up eating store bought cookies and thought nothing about it before. Never did like Chips Ahoy cookies. Homemade is far better than packaged ones.
The cookies were for a College Grad party. At the Family celebration, I drank bottled water, ate asparagus grown from my daughter's garden, a small amount of potatoes and 2 ribs prepared by my son-in-law. Not so bad until I ate a brownie. Oops. Back to eating differently this week-end. Vegetables galore and won't that be awesome.
Did a few chores in the early morning hours. Scrubbed the powder room toilet, swept the porch steps, found the nice metal plant hanger for a hanging geranium I brought HOME from wintering at the COTTAGE, put some towels in to launder, read some mail.
Yesterday, I did go for a longer walk than planned. The weather was pleasant and I just felt like walking. Went through the lovely Park. When I got HOME, I iced my sore heels with frozen green peas for twenty minutes and ate some scrambled eggs with peppers and onions. Hope to eat a large salad later.
I plan on thinning out some old papers, scrub the COTTAGE PANTRY shelves, dry some towels and rest. Time seems to be getting away from me and I don't have peace about this. The cars need cleaned out especially the trunks. That should be enough activity for the day. Evening will draw nigh and I will keep it simple.
More laundry will need done today as it has piled up once again. With being gone for over two weeks it didn't get done. No surprise. The weeds have taken over the COTTAGE FLOWER BEDS. Pluck away. It'll take some time to clean these out. If I'd just get started early like in April, it wouldn't be such a mammoth task.
I woke early to the sound of wind and rain. Checked the weather as it is tornado season. Right now as I type, the storm has blown over, but another one is on the way. Round three is happening. Birds are chirping and I have the French doors open to let fresh air into the room. Waiting on breakfast as I am trying to go longer between last night's popcorn and this morning's V8.
With the popcorn we watched the 2022 movie DEATH ON THE NILE. Inspector Poirot figures the mystery out as usual. I almost had it figured, but in the end, it wasn't what I thought. The steamer boat that was used in the movie certainly was a beautiful vessel.
About the house...another donation drop is ready to go. Several bags of oversized clothing are going away. Makes me pleased to see more items gathered for giving away.
I'd love to see the KSU Gardens before the Irises disappear for the year. Not sure I can make a trip until later in the week. A RESTFUL DAY IS PLANNED AND AWAY I GO,
d
