5 posts tagged “diabetes”

Turkey/chicken breast, ham & swiss and salami sandwiches

It is now time to back over my previous day and talk about what I had for lunch and dinner and see what the Glycemic Load was.

So for lunch I ended up going to this great sub place called Sub Depot. As there is only one of this place I am going to need to break this down into its core ingredients and attempt to figure this out.

I had a Turkey on Oat bread with tomatoes and red onions and had a light mayo on it.

Turkey - (66 Calories, 3g Carbs, 0g Fiber, 3 GL)
Oat Bread - (140 Calories, 24g Carbs, 2g Fiber, 12 GL)
Tomato - (4 Calories, 1g Carbs, 0g Fiber, 0 GL)
Red Onion - (11 Calories, 3g Carbs, 0g Fiber, 1 GL)
Romain Lettuce - (8 Calories, 2g Carbs, 1g Fiber, 1 GL)
Iceberg Lettuce - (10 Calories, 2g Carbs, 1g Fiber, 1 GL)
Light Mayo - (45 Calories, 1g Carbs, 0g Fiber, 0 GL)
Unsweetened Tea - (6 Calories, 0g Carbs, 0g Fiber, 0 GL)

In Total
Calories: 284
Carbs: 36g
Fiber: 4g
GL: 18

A load less than what I had at Starbucks and overall since this was my lunch this kept me full for many hours... this was worth it.

So at this point in the day I had a total GL of 71 and I had 712 Calories left over I could use.

So let's head for dinner time when my wife wanted to make me a nice salmon salad, which in hindsight is awesome. Instead we went the hamburger, potatoes and corn route cause I am a whiny bitch. I am almost afraid to figure this out.

Hamburger - 2 patties (NO bread) - (392 Calores, 0g Carbs, 0g Fiber, 0 GL)
Mashed Potatoes - 1 Serving - (174 Calories, 37g Carbs, 3g Fiber, 16 GL) *Whimper*
Corn - 2 Servings - (192 Calories, 44g Carbs, 4g Fiber, 18 GL)
Water - 16 Ounces (Not even worth putting here since it is all 0s and look at me I am still wasting time)

So I surpassed my daily intake by: 52 calories
My Glycemic Load by: 5

I succeeded in a different way however. Had I not been tracking, I would have surpassed this by an even greater amount and I see I should have gone with the nice salmon salad the wife offered to make for me. However, I do not feel guilty as I was careful during the day and was able to splurge on what I really loved at dinner time. With some fine tuning I can stay on target.

Also I succeeded in that on a sandwich I added something other than lettuce and mayo. I generally am NOT a fan of tomatoes or onions and I went ahead and added them...and then absolutely fell in love with the taste they brought to the sandwich.

Clean clock

I need to eat healthier today for lunch and I am in the Opry Mills area for lunch. I am surrounded probably by 100 places to eat.

I would like to eat out healthier and cheap.

Any suggestions?

Coffee Cup Isolated

As a new diabetic I was wondering what the snot is this Glycemic Load stuff is. Now I do not fully grasp everything about it yet, however I do understand that it is how foods affect your blood sugar.

I also read that the typical person should not exceed a rating of 100 in a day and that diabetics should shoot lower.

So let us analyze the glycemic load of what I had today:

Banana: 10 (Cool)
Cheerios: 12 (Still Good)
Milk: 9 (Very Cool)
Starbucks: 22.... (DEAR LORD)

I am over my halfway point simply because of Starbucks.

Oh Starbucks, how I love thee...let me count the ways....  Caramel Light Frappachino....
Ok, so that is my only reason.

From here on out... I am cutting myself off from Starbucks. I am sorry Starbucks, I would send you a "Dear John" letter, but I am too busy.

Breakfast cereal

EDIT: Oink (who appreciates fine thighs) pointed out I was way off on bananas and I went back and checked and I screwed up the type and serving information. So I have readjusted the numbers... thank you!

So I might as well start recording what I ate. Might as well place it here and tag it foodjournal.

1 - Bowl of Cheerios (103 Calories, 3g Fiber, 21 Carbs, 3g protein)
1 - Pink Packet of Sweetener (No Idea)
1 - Medium Banana (200 Calories, 6g Fiber, 51g Carbs, 2g protein)
1 - Medium Banana (105 Calories, 3g Fiber, 27g Carbs, 1g protein)
1 - Cup of Milk (146 Calories, 0g Fiber, 13g Carbs, 8g protein)
1 - Venti Skinny Caramel Frappachino (250 Calories, 4g Fiber, 51g Carbs, 9g Protein)

I swear those Frappachinos are Kryptonite.

Ok, so looking over this...what did I learn? Dear God... a Banana is as bad as a Light Frappachino in terms of Carbs and as I am diabetic... I should be staying away from the Frappachinos and be wary of bananas.

Now the banana has awesome fiber in it... and so that takes away from the Carbs as well as other nutrients. As long as I do not go overboard, I can eat a banana. I have to make sure I eat it in the morning when my blood sugar is at it's lowest and I have a chance to burn it off. I am thinking that Starbucks needs to be culled totally from my diet and not bananas. Bananas offer potasium and other nutrients which I can justify as long as I only eat 1 in a day.

I could also offset those carbs by taking in some Benefiber or some other fiber additive.

I think I am going to restrict my calories to 1600 per day for now. That is what the Doctor told me to begin with, now I will listen.

So, how many do I have left and how many have I consumed?

Consumed: 699 604
Remaining: 901 996
Likelyhood I will surpass this: Pretty Good Chance.
Mood: I was in a neutral mood this morning, sick yes, but not sad about it. However when I went to Starbucks I did it cause I really thought I needed the caffeine. I need to buy a new coffee press and make my own sugar free coffees at home.

I am just being honest with myself, I had no idea how many calories I had consumed until now.

I always knew my metabolism is awesome in the mornings and craps out at night. Perhaps I need to eat most of my calories through the day up until 1pm'ish. Then around dinner time, I stick with a nice salad, some baked fish... that kind of stuff and not eat past 7 PM so that it gets burned up before I go to bed... or mostly burned up. I did it in the past and it really worked out for me then. I am reminded that that is probably the way I should go. 
 
I also need to replace the whole milk in my diet with perhaps soy milk, which I do enjoy or perhaps skim milk.
Must research.

I got the nutritional values from this cool site: http://www.nutritiondata.com/

The doctor's office called, some of you know that last week I had my physical which is something I rarely have done. However, this past year I have dealt with some health issues that concerned me a small bit.

So in I went...

I have been stressing all week over the blood tests. I knew what they would say, I just knew it... deep inside of me I had no doubt.

Sure enough, I was right.

I am Diabetic.

I go in next week to talk to the doctor on how we proceed from here.

Surprisingly, finding this out gives me a great sigh of relief. I can do something about it because I am not very badly off. I know people with blood sugar levels in the 200-300 ranges. I am down in the 130'ish.

My weight is a factor and heritage is also key, my grandparents had it, their parents had it too... etc...

I am out of excuses now. I am going out tonight for a bike ride. I am going to make riding my bike a habit. I lost a ton of weight before my surgery of course I regained it with some interest... but I can do this. I know I can... I did it before.

I was worried about food choices... however I found the ADA website and they have some great guides. I don't have to fully give up all these foods I thought I would have to give up... just cut back and change out a few items here and there.