After years of overindulging my appetite, and not getting enough exercise, I am paying the price. In December, 2002, while in the hospital to have my gall bladder removed, blood tests showed my blood glucose level was above normal. Though not extremely high, my doctor thought we had better get a handle on it now and avoid more serious problems "when I get old."  (When ?) Well, he even said I wouldn't get old if I didn't do something now.  

     The doctor wanted me to tell my children to begin eating more healthy food and exercising now before they developed the same problem.  We have more of a tendency to have diabetes if someone else in our family has it.  My mother did, and both brothers have diabetes.

      I am doing this page to warn others and share some of what I have learned since being diagnosed. By changing my eating habits I've lost 20 pounds in less than two months; therefore my glucose levels are almost always within the "normal" area. I do take medication, one pill each day, but the doctor says if I keep up the good work I may be able to discontinue those altogether.

     Type 2 diabetes, the most common type, usually develops after age 40. It is  more likely to develop if you are overweight and have high blood pressure, high cholesterol levels, or a history of diabetes in your family. The best treatment is weight loss and increased physical activity. Often medication is prescribed (pills or insulin injections).

     So, what are we allowed to eat?  See a registered dietitian for you own personal diet. Train yourself to read labels and use the nutrition information to help you choose healthful foods. Avoid fried foods and foods high in carbohydrates and fats. Eat the recommended amounts per serving.  You can eat too much of a good thing.

    Contrary to popular belief, research shows that sugars and sweets don't raise blood glucose any quicker than starches, or "complex carbohydrates." So sugars and sweets aren't off limits. Just eat them in moderation. They should be a treat, not an everyday part of your diet.

     The diet most favored by those in the medical field advises the following.

• Eat more starches, such as bread, cereal, and starchy vegetables--6 servings a day or more.

• Eat more fruits and vegetables -- try 5 a day.

• Eat less total fat. You WILL be able to adjust to "low fat" products.

• Eat less saturated fat. Eat skinless poultry, lean cuts of meat and low fat dairy products. Try making vegetables your main course, with meat as a side dish.

• Try to keep blood sugar levels at 70-120 mg/dL before meals and less than 180 mg/dL after meals.

      Walking is the best exercise, but add some weights as you progress. Aerobics are great! Exercising will help your diabetes, your heart, and your emotional well being. 

      Be sure to ask your doctor before you begin any exercise program.

      If you are beginning to walk for exercise, try this:

• Week 1 & 2: Walk for 10 minutes, 3 days a week, at a pace that is comfortable.

• Week 3 & 4: Walk 15 minutes, 4 days a week, a bit faster.

• Week 5 & 6: Walk 20 minutes, 5 days a week, at a quick pace.

• Week 7 & 8: Walk 30 minutes a day, 5 days, at a quick, steady pace.

     Remember to stretch before beginning your walk to decrease the possibility of pulled muscles.  Doing too much too quickly will increase your risk of injury. With the above plan you should be walking 1 1/2 - 2 miles when you reach week 7.

     I hope you find this page to be helpful. Let me know.

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