Vegetarian "Prediabetic"

[Treclo]

I'm a vegetarian, (but not a vegan), who eats healthy a good portion of the time- stone ground whole organic grains, lotsa produce, etc, but still can't give up all the junk. I like to cook, but have been relying on more convenience foods this summer due to a 6 day workweek, which thankfully ends this month. I've been given the diagnoses "pre-diabetic", and most of the literature I've read says I'm already on the right track. I need to exercise more, cut out a much bigger portion of the junk, and -well, that's about what I've read so far.

I've really been a couch potato this summer, so it seems dropping the weight around my middle is a priority and a good start, as well as getting even more produce on my plate, and eating a lot less junk, aka processed crap. I'm wondering if anyone has more specifics for me, with the vegetarian perspective in mind. I've been reading some good books, but would appreciate any input.

[flvegan]

1. Damn, but you are a lucky one today. Let's talk glucose.

I'm the vegan resident jerk down here, but I'm also a certified personal trainer (3x) and a certified sports nutritionist (2x).

If you want it, you just hired me, my veggie friend.

[Ellen Forradalom]

4. Too bad you don't live around here

I could use those services from a veggie perspective.

[Treclo]

8. howdy flvegan-

Sweet. Here's a question for your personal trainer side - ever heard of Superslow, or high intensity weight training? My doctor recommended a certain program, but it's also SUPER pricey; not something I can do right now. Anyway, it involves lifting twice a week, but for only 15 minutes each time. You use only Nautilus machines and hold each lift for 10 seconds up, and 10 seconds back. You always work with your own trainer- forever and ever, amen. And it's never more than 15 minutes, twice a week.

The gimmicky part is hey- who wouldn't want to get their whole workout in for a week in only 30 minutes? I thought, hell yeah, I'm in, because my doctor says it's great. And then I started asking the actual program directors questions. Now I'm skeptical- they tried to tell me I didn't need any cardio or stretching. Seeing as I make my living as a massage therapist, the "no stretching" idea pretty much flies in the face of all I've learned.

Have you heard of this program or type of lifting? Do you give it any merit? Is there a grain of truth about it I can take with me? (BTW, a fellow therapist I work with has been a personal trainer as well, and has never heard of this).

[flvegan]

10. Those of us in the game call this reverse negatives (or negatives)

I have heard of this program, but I disagree with what your doctor has said about the twice per week for 15 minutes each time.

"Superslow" has garnered a LOT of attention in the last year or so. Most good, some bad. The good comes largely from pros, the bad from idiots. Okay, I'm biased. HIT (High Intensity Training) isn't in the same league. Superslow and HIT are two sides of a coin. HIT is for lifters that are looking to break through a plateau. Honestly, from what I've seen, HIT is a great path for powerlifters.

I give "superslow" a lot of merit. You see, most folks that give a chuckle to a superslow method have absolutely no clue about slow and fast twitch muscle fibers.

To be completely honest, I use the negative (we'll call it "superslow" henceforth) personally. I've used it for years, and I've put every client on it, and that includes my mother.

Bottom line:

1. Your doctor is an idiot. Typical of an MD/PhD making nutritional claims. In this instance, not across the board;

2. 30 minutes per week. Well, that's crap;

3. You only use machines. Nautilus is a fitness juggernaut. But, they are for a reason. Nothing really wrong with only using machines if you do so as they were meant;

4. No cardio nor stretching? I have to wonder how much they pay the idiot that told you this.

Lastly, as I tell all my friends down here in this group, you got me for free. "Super pricey" v "your money is no good here"

I'll happily, with more info, build you a program. Please, PM me if you're interested.

[yewberry]

2. Oy, get on top of this.

My entire family is diabetic (and mostly obese). Please, please, don't get on that train.

Your best bet seems to be to exercise and eat well. You need to move daily--stay healthy enough to keep yourself strong.

It's good that your schedule is going to ease up--the convenience foods are often a real challenge. Frankly, they're just not that good for you. Get lots of fiber and fresh produce--fiber & folate are really good for diabetics and especially pre-diabetics. It's a little hard, but learning to flavor your food differently might be something that could help.

My parents are both diabetic. They haven't been in contact for years and live completely diffferent kinds of lives, but they both struggle with diabetes. Unfortunately, both grew up with using fat as flavoring. So, to them, food that isn't fatty or sugary doesn't taste like anything. Break out of that mindset if you can--there are so many foods out there that are wonderful and flavorful without being fatty or over-processed!

Try making a bean salad (I have recipes) that you can use as a side dish for several days. Braise chard & other greens. Find convenience foods that are easy and healthy. Please, ask if you want recipes.

I'm so glad that you're actively looking for solutions. Get moving and eat well.

Good luck.

[LeftyMom]

3. Can you start cooking ahead?

I'm busy myself (full time work, full time school, kid) and I've fallen into the convenience food rut, but I'm trying real hard to get back in the habit of cooking ahead when I have time and freezing stuff for later. As it starts cooling off it gets easier- a crock pot full of soup or a big pan of casserole can feed a body well for days and is easy to keep and reheat.

[Ellen Forradalom]

5. Carry nuts as a snack

You can go a long way on a small snack which travels well. Consumed in moderation, they do not add weight. I am very fond of munching down almonds and walnuts myself.

If the workplace has a microwave, keep a few cans of healthy soup in your desk drawer. Add some crackers and mineral water and call it a meal.

I also second the cook-ahead idea. I have soup in the fridge (I already chomped my way through the vegan cornbread. I gotta watch that.)

[peacebuzzard]

6. (caution!)6 day workweeks result in a heavy midrif(personal note)

Ask me about it anytime. I feel for you. I just went through 10 years of life in the fast lane non-stop (except for some periods of need-the-time-off-break downs)

And, I gained close to 20 lbs. all in the tummy area and all stress bound snack type junk.

Poster above has some excellent advice: nuts and healthy convenient snacks (esp. if you have access to an office kitchen).

Glad to say, I have dropped 10 lbs, BP is now in the normal range, and I have been puttering around the house on a much needed medical leave.

Too much work=stress=possible health problems. IMO.

Take care.

[CrispyQ]

7. Whenever I take convenience foods entirely out of my diet,

I lose 5-7 pounds in about a week. They are evil. Although some are quite tasty! :evilgrin:

[CountAllVotes]

9. I need to work on this too

I don't know that I am pre-diabetic yet but it runs in my family, I know that much.

My late uncle was a diabetic and he was extremely active and weighed not much. However, his diet totally sucked. He died of a heart attack, not the diabetes. He had the type II.

I hope I don't develop it. My fasting blood sugar was at 115 when last checked and I was warned and told to avoid carbohydrates which is quite difficult if you are a vegetarian. :(

So what does one eat if they don't like meat?

I'm not real big on tofu personally and tend to eat too many pre-packaged organic vegetarian items. I've knocked out most of the cookies, etc. The juices are bad too, even if they don't have fructose.

[ginnyinWI]

11. you can have carbs, but you have to count them--

Or rather, count portions.

I went to a very good dietician a year ago when I was diagnosed with Type II. (My fasting blood glucose had been 140.) Anyway, she gave me the new diabetic diet, which basically breaks portions down into 15 gram amounts. For example, a 1-oz. piece of bread=a half cup potatoes=a cup of milk=half-cup low-fat ice cream--all equal one carb serving each. Most vegetables are "free" in limited amounts. I count three for each of three meals per day, plus two for each of two snacks, one in mid-afternoon and one in the evening three hours after dinner. This amounts to five small meals a day, and it gives my body only smaller amounts of carbohydrate to deal with at a time. I'm a semi-vegetarian, eating a chicken or a fish meal maybe three times a week. It's never hard to find three carbs per meal or snack--and I always keep a granola bar in my purse. When eating out, I routinely bring home half my meal for the next day's lunch. It's pretty simple to learn portions and follow it. You have what you want, just not quite as much as you want. But you know what happens? In a few weeks your appetite adjusts to the amount you are eating and you don't get hungry. And anyway, if you do, the next meal or snack is only a few hours away.

My morning glucose levels now are 100-115, and they are even better when I test before lunch, dinner or bedtime. (I only test once a day but vary the times. I am "in control", as they say, using only diet and exercise, and have lost 26 pounds without giving up my favorite foods. I make room for some treats by eating fewer slices of bread or other carbs-- a carb is a carb to your body, as long as you control the amounts. I need to lose about 25 more but it's coming off slowly at about a pound per month.)

Oh yeah--I also exercise faithfully 5-6 times a week for a half hour each time. That goes a long way toward keeping blood glucose, appetite and blood pressure low.

[CountAllVotes]

13. I just had blood work done on Thursday

I will let you know what the story is. I've lost (are you ready for this?) 12 lbs. since I knocked out the sugar.

I am very ill right now and won't be posting much as I found out I have an infection of the stomach and intestines and I am in rough shape.

No yeast, no gluten, no dairy products (I've been drinking small amounts of lactose free milk to swallow the pills with), no fruit juice, no soy either.

Since I began having to do this (per doctor's orders) I no longer need to take allergy pills. I wonder which item was the culprit? :shrug:

I'll let you know the results when I find out ok?

Thanks for the info. btw! :)

[Tumbulu]

12. pycnogenol® and seaweed and twig tea

I have battled blood sugar issues for many years (over 30). The past few years I have added pycnogenol® and seaweed to my diet. The pycnogenol is quite pricey and I take only 50 mg per day. But the last blood test was excellent. This could just be a coincidence as I have a very healthy diet and lifestyle. But I keep buying it and taking it as it was the best blood test to date.

I also crave twig tea after eating anything sweet and when I drink it I calm down very quickly. The seaweed I take as daily source of non irradiated iodine (found in the air) but I read recently that it contributes to less volatile blood sugar fluctuations.

good luck with your journey

[defendandprotect]

14. Make soups to keep in frig --- see my recipe for butternut squash soup

you can use it for any vegetable you wish ---

I think white breads with nothing in them contribute to this ---
SALT --- big in hypertension ---
I'd get rid of any foods with trans-fats in them ---
SUGAR which makes your blood sticky and heads you to hypertension ---

If you've been a big cheese eater, you'll miss the salt cause processed cheese has lots of
salt in it --- !!!

Eat lots of salads --- get big bags of mixed greens ---

Eat lots of beans --- some stores --- like KING'S supermarkets in NJ -- have salad bars
with lots of beans which you can cart away for dinner --- I usually get enough to last for
a few days ---

You can make beans easily --- Whole Foods has lots of organic beans ---
but I find to get a mix of them, I have to use a few pots and plan ahead ---
and, well, it's easier to go to King's!!

At good salad bars, you'll find fresh cauliflower and broccoli and BEETS ---
and other nutty grains and stuff that will help you --- !!

Also -- look for chips which are UNSALTED --- Bearito has some ---
really great corn chips --- NO SALT!! Fairly healthy stuff ---
PLUS you can get various "junk" food stuff that is good for you -- HUMMUS - which will be
garlic flavored or with roasted vegetables --- get a brand which isn't high in SALT content --
cause hummus is very good without lots of salt in it ---

Also there are BEAN dips --- black bean is very good --- and salsas ---green sala is a bit spicy!

You can also usually pick up some BRUCHETTA --- either at your Italian Restaurant ---
or if you have a Trader Joe's . .. they have good Bruchetta --- you just add some
crusty Italian bread ---

Also -- slice up some apples --- try some red grapefruit/delicious! --
cut up oranges for snacks or breakfast ---

Midel has some excellent cookies which aren't high in sugar content and no trans-fats!!!
They have a very good honey Graham --- !!! reasonably priced!!!

Try to eliminate coffee --- even decaf ---
move to teas