How to Eat Sensibly, Lose Weight and Beat Diabetes!

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By K Mueller Stroup
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Eat Sensibly, Lose Weight and Beat Diabetes!

If you're one of the many persons diagnosed with Type II Diabetes, there is time to manage the illness if not reverse it all together. This can be done through diet and exercise - but it will take perseverance on your part!

Difficulty: Moderate

Instructions

Things You'll Need:

A bathroom scale
A food scale
Measuring cups
Measuring spoons
A desire to be successful!
Willpower
A glucose monitor & supplies
A "portion" plate if one is available

Step 1

It is best if you look at this new way of eating as a change in lifestyle rather than a diet - it will enable you to become more successful and "learn" that it is not a temporary state.
Step 2

This life style change is geared more for women (men can eat larger portions and thus, more calories). You should always consult your physician prior to changing your diet and/or exercise routine.
Step 3

Portion control is probably the most important change in any eating regime. The portion size in the United States has helped us gain more and more inches around our body core.
Step 4

With your new lifestyle, you should be drinking at least 80 oz of water each day. The day will begin with breakfast (which you will want to eat within 45 minutes of waking). For breakfast, my nutritionist suggested 1 starch (such as 1/2 cup of oatmeal or 3/4 cup of a non-sugared, whole grain dry cereal). Some days you may wish to have an English muffin or one piece of toast.
It is also suggested that you eat 1 fruit (such as 1/2 banana). You may also have one cup of milk, one protein and one fat (perhaps six almonds)
Step 5

About three hours after breakfast, you should make time for a snack in order to keep your blood sugar level. I usually have four triscuits with one tablespoon of peanut butter. I also have a diet soda or a bottle of water flavored with iced tea.
Step 6

For lunch, you should eat three oz of a low fat meat such as turkey on one slice of whole wheat bread (Be careful to check the ingredients of your favorite whole wheat bread - most are simply white bread with a little wheat flour thrown in. True whole wheat is available and is more filling!); You may also wish to have one cup of vegetables; 1/4 cup of trail mix and one container of light yogurt. I often spread out, throughout the day, my veggies, trail mix and yogurt because at my place of employment, everyone snacks at their desk and I feel as though I, too, am "snacking." - It's all in the mind!
Step 7

About three hours after lunch, you may want to have another fruit (an apple is good here - be sure that it is about the size of your fist). You may also wish to have one or two pieces of light string cheese; and as a fat - 10 peanuts (that's right, one serving is 10 - not the entire bag!)
Step 8

At dinner time, you can eat with the rest of the family, or go out to eat, just watch your portion sizes - know shat three oz of protein looks like (one serving of protein - or meat - is about the size of a deck of cards!)

You may also add one starch (about 1/3 or 2/3 cups of BROWN rice; one-two cups of vegetables; one fat (about one teaspoon of dressing for your salad - I often "cheat" here - but I continue to lose weight!); and you a can add another serving of fruit - I usually save this and have it as a snack in the evening.

If you are up late, you can add another fruit or another piece of cheese.
Step 9

When my nutritionist gave me a diet much like this - she said, "I know it looks like a lot of food!" I was thinking just the opposite! But with the water (used in tea, coffee, etc) helps to keep you full throughout the day.

The goal in this new lifestyle is to look at food as something you eat for survival rather than what you live for!

During my first three days of this new lifestyle, I lost 12 pounds - about six weeks into the program, I have lost 30 pounds - I still have further to go, but with exercise and perseverance, it is possible.

Oh, by the way, you may decide to have eggs as your protein for breakfast - just be sure that you only eat the egg whites - they really do not taste that much differently when you add salt and pepper!