On the same day Hubby went for that Chest CT Scan, I went to the dietician. I have to laugh. I don’t think they call her “the dietician” anymore. I think they call her “Nutritional Educationalist”. UGH. It means the same to me.
It’s really hard when I inherited so many things from my dad that aren’t things anyone wants….diabetes, high cholesterol, high blood pressure…my body shape as I carry my weight around my middle. Yep. Dad blessed me with lots. He was a good dad though and that’s what’s most important… the rest manageable. If I take time to manage it.
Diabetes is definitely a thing on my Dad’s side of the family and most of my life, I kind of figured I’d be the one that got it. When I was diagnosed a few years ago I didn’t take it very seriously. I already knew I’d get it right? So I had what I expected. I took the pills and the pills managed it. Then a year ago my dose had to be increased. Still…I didn’t manage it as the pills were.
The last time at the doctor I got the “little talk”. UGH. I hate that “little talk”. This time she mapped out where I would be going if I didn’t take this all more seriously. I’ll admit, once I found out I had thyroid cancer and now with the subsequent issues I thought oh well, the cancer will probably get me at some point anyway…why stress over the diabetes stuff?
Well now with Hubby doing his stuff, I’ve realized that although my cancer might be back, I have to do what I can to take care of myself so I can help him. So…I’m taking my diabetes stuff a little more seriously.
When I met with her we talked about what would be most helpful to me. I said I don’t want an app for my phone. I don’t want to write everything down. I need something quick and easy. I told her I liked the OLD-OLD exchange program that Weight Watchers had years ago…like in 80’s.
She smiled and wrote out this plan for me….
PERFECT. My intention has been to type this out and make a printable sheet from myself but with everything going on, it was slow to happen. I wanted a week on one sheet.
I finally took time to do it….I’m happily checking boxes as I eat whatever it is. She did tell me that if I eat more veggies, it’s no big deal. In the end, I was pretty happy with whole appointment. I had been dreading it.
So hopefully…I can stick to it. The intention is not to lose weight-although I might. The intention is to eat better to manage my diabetes. I figured there might be someone reading this who might benefit from “my talk” too so thought I would share this with you all.
If you’d like a copy you can find it HERE. I don’t know about you but if I’m going to tracking food I need the simplest and easiest thing possible.
Love your chart. I might try using it to see if I can lose a little weight. I went to WW a couple of years ago and lost less than 10 pounds in 18 months, sticking to the plan. And I understand they have another “new” plan! Your “free” chart might do me a lot more good!
OMG! Being sent to the “dietician”…the medical version of the principal’s office!
Jo,
I am impressed with your daily chart to track what you are eating. The Weight Watchers diet is good ole nutrition — nothing new there — and is based on the OLD – OLD diet guidelines developed for diabetics by the American Dietetic Association way back when.
Dietitians are good people! Yes, I was a registered dietitian in my first career. So, if you need any more scary stories about the long-term effects of diabetes, just ask. It is NOT something to treat lightly.
I’m glad you are on the right track. Hubs needs you around to take good care of him! And all of us in Blogland need you too.
Thank you for the printout sheet. I am another one who has trouble making the changes needed now that I am a diabetic. I was just diagnosed in Oct. 2018, so I’m still new to it and struggling.
Even tho I lost my brother to complications of diabetes, I have a hard time taking it seriously, as you said. I don’t feel sick, or any different at all from before I was diagnosed.
I will be using your sheet as writing down what I eat hasn’t been working for me at all. I do ok for a few days then start forgetting.
Again, Thank you so much! Linda
Yes! Love, love these! Used them back in the 80s and I think I “fell off the wagon” you could say when I stopped making copies of them. Thank you for sharing your chart! I’m checking boxes along with you for some of the same reasons.
Hey, Jo, how much protein are you suppose to have? Is it 1 oz or 6 oz? Hubby was diagnosed with Type 2 about a month ago, and he is not listening at all. Eating what he wants to eat. I want to help him. I love your chart , and I’m hoping that it will inspire him. =)
Karen P, each box is 1 oz for a total of 6 oz. I think men could have 8 though.
You’ve got a lot of reasons to take care of yourself besides helping your husband. Grandkids need to know the stories only you remember about your family, and that they are loved by more than their mom and dad. Your kids need your advice, or just a sympathetic ear. These things may change, but they don’t go away. Glad you’ve found something you think will work for you. You bless a lot of people, but you’ve got to take care of you to do that.
Jo… thank you!! The old weight watchers plan was so easy to follow and it followed the health guidelines of eating. This is such a simple way to keep track of our eating habits and maybe make us think twice before we have that treat at lunch, again mid afternoon and then after dinner. I used to count my food in sort of the same way figuring that most things I ate were around 100 calories and so tried to eat 10 -12 things per day… but didn’t keep track of food categories so this is better.
A little planning, some substitutions here and there and you could also do something like this for the kids to teach them about their food groups and help them be aware that they need their fruits, veggies, dairy and some protein every day. Easy to have fun with the kids because you can also include the colors of fruits and veggies and lessons on protein alternates. Again, thank you! This printable chart is absolutely perfect.
I have Type 2 Diabetes. Got it when I was 42 after going through surgery and now I am 72. Diabetes is not the end of the world although eating properly takes effort at first. And, high cholesterol and high blood pressure go hand in hand with diabetes. Learn to LOVE vegetables. Fresh is always best. And, one thing I have learned is that diabetes is different for each person. What works for me may not work for you but your on a journey now to relearn how to eat/cook. I make salad a mainstay for lunch and dinner. And, one trick my diabetic educator told me was not to eat more carbs than would fit in one hand with my fingers closed. Also she said not to eat anything processed with more than 5 ingredients. So plain saltines are OK while all those fancy crackers are not. Counting carbs is the bottom line for me. Good luck on your journey. Just know there are lots of us out there. Actually I did lose some weight and I do feel better.
To add to Karen P.: A serving of carbs can vary widely, so get to know those as well. For example, 3 cups of popped popcorn is the equivalent of 1 slice of whole-wheat bread (and stay away from the white)!
Good luck to you, Jo! I know I’m pre-diabetic, and have started making wiser choices. Your checklist is going to be a great help. It is important to take it seriously – my grandson is a Type 1 diabetic, so we are all eating better as a result.
I printed the weekly food log. Two, almost three years ago I had a couple FBS that were just a point or two above 100. A1C then was 6.1. UGH! Have brought down my A1C to 5.3. I have to exercise regularly. The eating habits part is difficult!. I definitely had the risk factors: age, father with Type 2 Diabetes, had a large baby (9 lb 11 oz) and back then didn’t have glucose testing in pregnancy.
Jo, I’m so glad you kept the appointment and your chart looks easy enough to do with your very busy life. When I was diagnosed our daughter got me a cook book for Diabetics and I have enjoyed using it. Lots of veggies and less carbs is the plan.
It’s A Start though. I have been doing WW for about 15 yr, most of the time, I’m OP and my wt is down. This month (or last) not so much. I think you would be surprised at the new WW program. the emphasis is more on enjoying your life and eating healthy. No counting fruits and veg servings, (although I still do) and many items are zero pts. More than just fruits and veggies. Chicken breast, fish, beans…. I’m enjoying it.
But what ever you do, it has to be a little better than before right? So you go girl
I printed out the weekly chart. What do the boxes with the dotted lines mean? I need to lose weight and this might help me stay on track. I guess ‘the talk’ doesn’t hurt from time to time:) Best wishes!
Jeannine- The boxes with the dotted lines are optional. If you’re hungry, you can eat that food and check off the box. If you’re not, don’t. She told me I could have 1-2 servings of milk. This was a way I could see that I should have one (the solid line) but the other with the dotted line was optional.
I love that you posted about your appointment. The best thing I did for myself was see a nutritionist when I was diagnosed. I live by the rule that I should eat more protein than carbs each meal and that has helped me a lot. Good luck.
Have been reading your posts for a week, thinking of you as you head on your new journey with your husband, Goof Luck. I have been meaning to look up WW for a while now, you have spurred me on and I have printed your list with the intention of using it. I lost my husband of 58 years one year ago exactly of heart problems due to Type 2 diabetes, so whatever you can do to help yourself you must do, especially as your husband needs you.
I know where you are right now! I am now managing my Type 2 with diet alone. It’s been more than 5 years now. I originally had an A1C of 8.6 and did the meds thing. Then they took the one I was taking off the market and I asked my doctor if I could try diet and exercise (very moderate) and he said we could try it. It’s been 5 years as I said and my last two A1C’s were 5.3 and 5.7.
What I have done that has really helped is “sneak” vegetables into just about every savory dish, soup or stew that I make. I have been adding broccoli “rice” and a lot of mixed frozen vegetables. Also, broccoli slaw works well, too. It is a mix of broccoli, cabbage, sometimes carrots. I add spinach to pasta and spaghetti sauce. Since I have been adding it a little at a time my husband has gotten used to the extra vegetables and I know it has been good for me.
Hey Jo, I did WW back in the 70’s but mum took care of most of my measuring so I don’t remember most of it, so I was wondering how much 1 serve of milk is eg. 1oz 1 cup?. Thanks I have type 2 also, it runs in my family too & would love all the help I can get. I know what cancer can be like as 2 members of my family are fighting it at the moment, they are both winning. Take care of you & your precious family.
I appreciate all the comments on your new “diet”, Jo! I was confused at the “veggies, 1-2 cups” followed by 5 boxes. I could decipher the “Protein, 6 oz.” followed by 6 boxes (1 oz. serving size?) but those 1-2 cups and 5 boxes had me wondering. Now I think it is 1 box = 1-2 cups (serving size?) Which is LOTS of veggies!!!
I am working on fewer carbs too, but trying not to increase the protein too much.
We Can Do IT!
Ruth,
Yes, the “veggie” section means 5 servings of vegetables per day. Each serving is 1-2 cups. Two cups of lettuce or cabbage is not much. Two cups of Lima beans, well, that’s another story! Some vegetables have more calories than others, but the point of the American Dietetic Association diet (also the Weight Watcher’s diet) is to eat a wide variety of foods — so it averages out over the course of a day or a week or a lifetime. This way of eating is not so much a diet as it is a way of life. We would all be better off if we ate this way consistently.
Cheryl, the (former) Registered Dietitian