Carb Counting

Last week I started to see a new doctor here in Largo (by the way we moved!). The first thing she did was order blood tests to check my blood sugar and thyroid levels, when the results came back my glucose was high, 139 fasting! A rate which should ideally be 99. Now you probably think I've been sitting here eating a pint of Ben & Jerry's every night or a bag of bite size snickers, I wish! No what I have been doing is eating a lot of carbs. Let's face it, moving cost around $2500 which leaves us flat broke. When you are broke what is the first thing that gets cut from the grocery list? The fresh veggies. Potatoes are a heck of a lot cheaper, I know, I'm Irish! Just kidding for you other Irish peoples who may find that offensive, but really I am, Irish, sort of, I think, well that's a conversation for a whole different time. My husband is also a meat and potatoes man. I prefer chicken breast while he prefers beef and pork. I do admit he has been expanding his range lately, and losing about 30 lbs. I'd like to digress further to tell you how jealous I am that he has done nothing to lose this weight, not worked out one second of one day, just eating what I cook him instead of fast food or truck stop junk. I am very proud him for one, trying new things, two liking new foods, and losing the weight. He now weighs the least he has since I have known him. Granted. I have lost about 25 lbs myself but it has taken a few years and I bounce up and down.
Back to the blood sugar / carb problem. I have decided to do carb counting. Today I checked out cookbooks for diabetics at my local library.
Carb counting is a meal planning approach that can offer a lot of flexibility. This approach is based on the main influencer of blood glucose - grams of carbohydrate in foods. 
Carbohydrates are found in starches and sugars. Foods that contain carbs include:

• breads, crackers, and cereals
• pasta, rice, and grains
• vegetables
• milk and yogurt
• fruit and juice
• sugar, honey, syrup, and molasses

ALL SUGARS ARE CARBS. Plain and simple. I find it important to notate that I eat a lot of plain yogurt. When I look at the Nutrition Facts label sugar is listed. This sugar is in the lactose from the milk the yogurt is made with. This does not matter because ALL carbohydrates turn into blood glucose sooner or later. The sources of the carbs are less important than the total amount of carbs. 
In my meal planning I am going to follow the example I found in a cookbook called 1,001 Delicious Recipes for People with Diabetes until I can see a dietitian this fall who will tailor this specifically to my needs.
My example:
Breakfast: 60 gm carbs, 
A.M. Snack: 15 gm carbs
Lunch: 45 gm carbs
P.M. Snack: 15 gm carbs
Dinner: 55 gm carbs
Bedtime: 15 gm carbs


I see several problems to overcome. First, I don't eat that much. About two months ago when all the drama happened with the neurologist my Aunt pointed out to me that I do not eat enough, which shuts down the metabolism. I made every attempt to change this. I ate 5 times a day, even if a "meal" was plain yogurt with berries. What I am going to say next sounds extremely lame.... it was a lot of work to eat that often!! I felt like I was ALWAYS eating! Needless to say I didn't stick with it and went back to my old non eating ways. To top it off I cut veggies from the grocery list to save money. This past week we went to the grocery store and spent almost $100. I bought $8 in shrimp, no other meat (I bought plenty on sale the previous week), no soda (Coke Zero), and no pet food. Mostly, fresh veggies and some fruit. 
I'm hoping someone will start this carb counting journey with me, so if you are out there and want to join me on this venture email me!
Off now for a "bedtime snack" of plain yogurt and fresh berries with splenda. 


Here is an excellent carb counting website. www.carb-counter.net

To Carb or Not To Carb

I admit it. I AM A CARB ADDICT. I crave carbs. In fact, as I write this I am eating one of my famous sugar free blueberry muffins (yum!). In a 1992 study as reported in the book, What Your Doctor May Not Tell You About Fibromyalgia, by Paul St. Amand M.D. and Claudia Marek, it states that 60% of Fibromyalgia patients of normal weight crave carbohydrates, and 75% of obese Fibromyalgia patients crave carbohydrates. Some Fibromyalgia patients have a low carbohydrate intolerance or reactive hypoglycemia (low blood sugar) that occurs after eating carbohydrates. This can cause problems metabolizing carbohydrates, inability to lose weight, fatigue, carbohydrate craving and worsening symptoms.

Furthermore, carbohydrates stimulate insulin production. People with type 2 diabetes are insulin resistant. (krippers I think I need to cut back on my muffin intake). With insulin resistance the body either can not produce enough insulin or the body's cells do not respond fully to its effects. Insulin is necessary for the body to be able to use glucose for energy. When you eat food, the body breaks down all of the sugars and starches into glucose, which is the basic fuel for the cells in the body. Insulin takes the sugar from the blood into the cells. This ultimately leads to a raised blood glucose.

The answer for both diabetics and fibromites is NOT a low carbohydrate diet as one would think. Rather the answer for both is a balanced diet. A low carbohydrate diet tends to mean a diet higher in fat and also higher in protien. Neither are healthy either.

Take this model from The Green Mountain at Fox Run (http://www.fitwoman.com/fitbriefings/plate_model.shtml). A plate is divided in half, then one half is divided into quarters. In one quarter you will find protein, in the other you will find grains (such as brown rice) or starchy vegetable (such as green beans). In the largest portion, or half of the entire plate you will find veggies and / or fruit.

Remember:

1. If you eat more carbohydrates than your body can use, your blood sugar can climb to an unhealthy level.
2. Blood sugar before a meal should be in the 90-120 mg range.
3. Blood sugar 2 hours after a meal typically should be no higher than 190.
4. Keep a log of your blood sugar, meaning take your blood sugar 2 hours after you eat. Write down what you ate AND what your blood sugar is 2 hours after.
5. (this one is just for me) Practice what I preach.... I've got my notebook to use for a log and I'm ready to do it! p.s. can someone give me a ride to the grocery store for some veggies? :)

*** update.... I made my first notation in my log. I was pretty good for lunch, I made an egg salad wrap with flatout flatbread, light original. Has no sugar, 6 net carbs and 36 g of fiber. Plus lots of romaine lettuce on the wrap, and a little sweet onion for flavor. I am happy to report 2 hours later my blood sugar is 148!!! how about that!