OT Type 2 Diabetes

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Caught up on this thread. Good job all you all.

If it helps anyone, some things I have been doing that work for that might be useful for others.

Snacking - I am mostly on the nuts / fruit option, but my one treat after dinner is a Yoghurt. I tend to go for the Skyr icelandic ones, they have a bit of sweetness - but not as much as the non-fat-free(*) Greek ones. My favorite is the Painterland Sisters brand, but Icelandic Provisions is also good - it's high protein, low sugar option that works for me, I also like the texture and taste a lot.

As I mentioned before, we do not eat meat, it's veggies, eggs, fish/seafood, cheese/dairy. We also do the intermittent fasting, which means eating in an 8 hour window every 24 hours (for us it's 12-8). I usually do one day a week of a longer fast (do not eat until dinner-time). The body needs 14-16 hours before it switches from burning sugar in your blood to burning fat, so the longer fast times help with fat loss. (Or at least, that's the research we did indicates, do not use me for this, do your own research / consult dieticians, but it works for us).

Exercise - I have owned a Bowflex machine since the late 90s (bought it when we lived in Portland). That things still works great - and I spend 15-20 minutes with it every morning 5 days a week, It's almost 30 years old and I had to fix some small things here and there, but overall - what a great investment that one was. Frankly, like most exercise equipment, many people use them as clothes racks - so I am sure that places like Craigslist / FB Marketplace might be a good bargain option. I can't say enough good things about that device. I hate going to the gym, I hate most weight machines. This one works for me.

For my walks / runs - We live on a hill, so I do somewhere between 1.5 to 2 miles a day (again, 5 times a week), I usually walk the incline/decline and run the flat part, I now wear a weight vest. It's another fantastic investment. You should wear up to 10% of your weight - it increases the intensity of the workout, help build muscle and strengthen your bones (important as we get older). I am just under 200lbs (hovering between 193-198) - so I have a 20lbs vest. I can feel how much stronger I got from using that. Before getting the weight vest - I never got over 140bpm even with the hills and the running, that's not even zone 5 of heart-rate - and you want to get a little bit of it when exercising. With the vest, I usually get 2-4 minutes of zone 5 (up to 155 bpm) in my 30-40 minutes walk/run. Well worth it.

Do not ignore stretching, It's so important. I spend 5-10 minutes every morning just doing stretches. Also, balance exercises are worthwhile as you get older. I have seen my father before he passed away and I see my wife's father - work on your balance to help with aging. I have always been good at preparing - so starting early is never a bad idea. It worked for me when I started saving for retirement at an early age, I am sure it will help with balance issues as I age even if I am still in my 50s.

(*) I do not like the fat free yoghurts taste, and frankly, most dairy without fat is kind of a waste imho. I would eat the 4% cottage cheese, not the low fat option, and give me the high fat Kefir drink, not the 1% stuff. I would rather drink a little bit of good stuff than eat more of the watered down version.
 
andalusian said:
Caught up on this thread. Good job all you all.

If it helps anyone, some things I have been doing that work for that might be useful for others.

Snacking - I am mostly on the nuts / fruit option, but my one treat after dinner is a Yoghurt. I tend to go for the Skyr icelandic ones, they have a bit of sweetness - but not as much as the non-fat-free(*) Greek ones. My favorite is the Painterland Sisters brand, but Icelandic Provisions is also good - it's high protein, low sugar option that works for me, I also like the texture and taste a lot.

As I mentioned before, we do not eat meat, it's veggies, eggs, fish/seafood, cheese/dairy. We also do the intermittent fasting, which means eating in an 8 hour window every 24 hours (for us it's 12-8). I usually do one day a week of a longer fast (do not eat until dinner-time). The body needs 14-16 hours before it switches from burning sugar in your blood to burning fat, so the longer fast times help with fat loss. (Or at least, that's the research we did indicates, do not use me for this, do your own research / consult dieticians, but it works for us).

Exercise - I have owned a Bowflex machine since the late 90s (bought it when we lived in Portland). That things still works great - and I spend 15-20 minutes with it every morning 5 days a week, It's almost 30 years old and I had to fix some small things here and there, but overall - what a great investment that one was. Frankly, like most exercise equipment, many people use them as clothes racks - so I am sure that places like Craigslist / FB Marketplace might be a good bargain option. I can't say enough good things about that device. I hate going to the gym, I hate most weight machines. This one works for me.

For my walks / runs - We live on a hill, so I do somewhere between 1.5 to 2 miles a day (again, 5 times a week), I usually walk the incline/decline and run the flat part, I now wear a weight vest. It's another fantastic investment. You should wear up to 10% of your weight - it increases the intensity of the workout, help build muscle and strengthen your bones (important as we get older). I am just under 200lbs (hovering between 193-198) - so I have a 20lbs vest. I can feel how much stronger I got from using that. Before getting the weight vest - I never got over 140bpm even with the hills and the running, that's not even zone 5 of heart-rate - and you want to get a little bit of it when exercising. With the vest, I usually get 2-4 minutes of zone 5 (up to 155 bpm) in my 30-40 minutes walk/run. Well worth it.

Do not ignore stretching, It's so important. I spend 5-10 minutes every morning just doing stretches. Also, balance exercises are worthwhile as you get older. I have seen my father before he passed away and I see my wife's father - work on your balance to help with aging. I have always been good at preparing - so starting early is never a bad idea. It worked for me when I started saving for retirement at an early age, I am sure it will help with balance issues as I age even if I am still in my 50s.

(*) I do not like the fat free yoghurts taste, and frankly, most dairy without fat is kind of a waste imho. I would eat the 4% cottage cheese, not the low fat option, and give me the high fat Kefir drink, not the 1% stuff. I would rather drink a little bit of good stuff than eat more of the watered down version.
Click to expand...
Thank you so much for sharing!
 
FAMS!
Just got to Denver for work. Took my first commercial flight in close to 6 months.
For the past 20 years, it’s been hit or miss on the seatbelt situation on said flights. I would say 80% of the time I had to ask the flight attendant for a seatbelt extender. Thats a blow to the ego let me tell you.
Not anymore muthafuckas!
And I was able to fully open and use the small little table. Honestly can’t remember the last time I did that….. Felt really good to be honest. Small little victories FAMS…..small little victories.
IMG_9169.jpegFullSizeRender.jpeg
 
THE HCP said:
FAMS!
Just got to Denver for work. Took my first commercial flight in close to 6 months.
For the past 20 years, it’s been hit or miss on the seatbelt situation on said flights. I would say 80% of the time I had to ask the flight attendant for a seatbelt extender. Thats a blow to the ego let me tell you.
Not anymore muthafuckas!
And I was able to fully open and use the small little table. Honestly can’t remember the last time I did that….. Felt really good to be honest. Small little victories FAMS…..small little victories.
View attachment 84011View attachment 84012
Click to expand...

You need to tighten that seatbelt bro!
 
THE HCP said:
I have really noticed how much more expensive it is to eat healthy. It really sad actually, but i have no other options, I HAVE TO!!!!! If 6 months ago you showed me a picture of my shopping cart at Freddy’s from today….I would have laughed at you.
Click to expand...
And then we wonder why Americans are so fat...
 
THE HCP said:
Great to hear FAMS! Think it’s something you can sustain? What type of affect/effect is it having on you?
Click to expand...

Yes. Most definitely. I think the hardest part is changing things up so I'm not eating the same thing every day and get tired of it. I haven't got tired of it yet. I'm loving it lots of fruits, veggies, legumes, and other proteins. Seeds and nuts. I have been eating a lot of oatmeal. Protein bars. Greek Yogurt.

I Got rid of sugary sweets, soda, and fast food. I don't even crave it.

Drinking lots of water.

I feel great. I have energy. I don't feel tired all the time. I've already lost a few pounds.

It's like I felt my metabolism turn on again. I had thought I just gotten older and it slowed down, but It was the crap I was eating.

I think the other biggest issue is portion size for me. My body is craving all this healthy food. I have to watch out how much I eat, even if it is healthy food.

I have found myself eating and liking things I have never liked or ate much of... avocados, hummus, tomatoes to name a few.

It's crazy.

I am aware of the possibility of burnout and doing too much at once, so trying to pace myself. Trying to give myself options.

So far so good.
 
So I tried challenged myself on Sunday... I jogged/ran as much as I could in an hour. I did just under 5 miles and felt good afterwards. However, ive been sore AF the last 2 days. I will have to push myself today to stay on track with my regime and goals. Remember, SOMEthing is always better than NOthing. I might end up riding the bike today to at least break a sweat and say I did something. Might not work for some of your diets but another snack I like to eat is pork rinds. Anyways, cheers to all of you on this journey and lets fuckin go Blazers!
 
Chris Craig said:
Yes. Most definitely. I think the hardest part is changing things up so I'm not eating the same thing every day and get tired of it. I haven't got tired of it yet. I'm loving it lots of fruits, veggies, legumes, and other proteins. Seeds and nuts. I have been eating a lot of oatmeal. Protein bars. Greek Yogurt.

I Got rid of sugary sweets, soda, and fast food. I don't even crave it.

Drinking lots of water.

I feel great. I have energy. I don't feel tired all the time. I've already lost a few pounds.

It's like I felt my metabolism turn on again. I had thought I just gotten older and it slowed down, but It was the crap I was eating.

I think the other biggest issue is portion size for me. My body is craving all this healthy food. I have to watch out how much I eat, even if it is healthy food.

I have found myself eating and liking things I have never liked or ate much of... avocados, hummus, tomatoes to name a few.

It's crazy.

I am aware of the possibility of burnout and doing too much at once, so trying to pace myself. Trying to give myself options.

So far so good.
Click to expand...
Sounds like you are headed in the right direction. Eating healthier snacks than me definitely. It’s tough being a picky eater AND trying to get healthy. That’s been my toughest challenge.
 
THE HCP said:
Sounds like you are headed in the right direction. Eating healthier snacks than me definitely. It’s tough being a picky eater AND trying to get healthy. That’s been my toughest challenge.
Click to expand...

It certainly is. I'm a picky son of a bitch. Working on that as I go. Trying to get the right portions of protein down during the day so I don't experience a crash midday from the fruits and fibers I eat in the morning. I have a protein yogurt or bar in the morning as well, but I think I need a little more. Going to boil some eggs.
 
Chris Craig said:
It certainly is. I'm a picky son of a bitch. Working on that as I go. Trying to get the right portions of protein down during the day so I don't experience a crash midday from the fruits and fibers I eat in the morning. I have a protein yogurt or bar in the morning as well, but I think I need a little more. Going to boil some eggs.
Click to expand...
What kind of yogurt are you eating? I JUST started eating yogurt last week.

Any of the kind that looked like they’d at least taste good, had way too much sugar.

Now eating this in the mornings with some granola sprinkled in….Love it! Like this morning, had that and my protein shake and a banana. So 45g of protein and NO sugar right there, and I feel full.

Getting used to starting my day off that way.
 
THE HCP said:
What kind of yogurt are you eating? I JUST started eating yogurt last week.

Any of the kind that looked like they’d at least taste good, had way too much sugar.

Now eating this in the mornings with some granola sprinkled in….Love it! Like this morning, had that and my protein shake and a banana. So 45g of protein and NO sugar right there, and I feel full.

Getting used to starting my day off that way.
Click to expand...
Be careful with the granola. Some are high in sugar and calories.
 
THE HCP said:
What kind of yogurt are you eating? I JUST started eating yogurt last week.

Any of the kind that looked like they’d at least taste good, had way too much sugar.

Now eating this in the mornings with some granola sprinkled in….Love it! Like this morning, had that and my protein shake and a banana. So 45g of protein and NO sugar right there, and I feel full.

Getting used to starting my day off that way.
Click to expand...

Yoplait protein yogurt. Just 3gs sugar. No added sugar. Though that still may be too much for you because your diabetes.
 
I make my own. Just organic 2% milk and starter from previous batch. Tastes fine. I don't sweeten it but sometimes add fruit.
 
Chris Craig said:
Yoplait protein yogurt. Just 3gs sugar. No added sugar. Though that still may be too much for you because your diabetes.
Click to expand...
Nah, I think I might try that. Not much more than that though. This kind I’m having is actually really good and filling.
 
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