- Obtain a monitor to check your blood sugar
Goals are: Fasting 70 – 120
1 to 2 hours after eating 160 or less
- Do not skip meals.
Eat within 90 minutes of waking up and then again every 4 to 5 hours (even if it is a “mini meal”: an apple and a piece of light cheese.)
- Eat at some protein each time you eat anything.
Protein digests slower and will slow down blood sugars going too high.
This will also help you feel full which may help with weight loss
- Work in 30 minutes of exercise/ activity.
Exercise is invisible insulin. It make your body use glucose.
- Know your carbohydrates and be consistent with the amount you eat.
Carbohydrates are grains, stuff starches (which include: corn, ask peas, potatoes, and dried beans), fruit, milk and yogurt, and sweets.
Goals: Men 45 – 60 grams at meals
Women 30 – 45 grams at meals
(For all – keep to 15 to 30 grams at snacks)
15 grams of carbohydrate would be approximately ½ cup of the above foods
HIGH BLOOD PRESSURE
- Work in 20 to 30 minutes of exercise/ activity every day
As your blood flow increases with exercise, this widens arteries and veins and will later result in a lowered blood pressure.
The results will last for the rest of the day
- Limit sodium to 500mg to 600mg at each of your three meals during the day.
Most of the sodium we get is from eating out and prepared/ convenience foods
Limit eating out/ take out to once or twice a week
Limit canned or boxed foods/fresh foods and some frozen foods are lower in sodium
- Monitor your weight. Lose weight if you need to (a fair amount of us do =D)
- Try to get 7 to 8 hours of sleep each night. Talk to a doctor if you are finding this difficult
- Take a 15 – 20 minute break each day to quiet you mind and manage stress. Try reading, puzzles, prayer/ meditation, a hobby, music, daydreaming, bird watching, etc.
- Use herbs and spices to season foods instead of salt (try Mrs. Dash, vinegar, onion, garlic, etc).
ELEVATED CHOLESTEROL LEVELS
- Start with a ½ plate non-starchy vegetables and fruits at lunch and dinner.
Work in a fruit with breakfast or try adding vegetables to an omelet.
Plant foods do not have cholesterol and very few contain saturated fats.
- Work in 20 – 30 minutes of activity/ exercise every day.
- Use mostly white meats: fish, skinless poultry, pork loin, pork chop.
- Work in beans twice a week. The fiber helps to lower cholesterol.
Try seasoning with onion, peppers, and olive oil or smoked turkey necks instead of bacon or fatback.
- Work in fish twice a week (baked, broiled, grilled, “oven fried” versions) Limit frying it in oil.
- Avoid trans-fats and hydrogenated oils.
- Work in 2 teaspoons a day of heart healthy oils: canola, olive, peanut.
Nuts and avocados are heart healthy oils too.
BOOST YOUR IMMUNE SYSTEM PRIOR TO AND AFTER SURGERY
It is possible to speed your recovery and healing from surgery with healthy snacks and meals. Before you have surgery include
- Protein that helps the body repair itself and fight infections. Choose lean sources: beans, eggs (particularly the whites), fish, skinless poultry, pork loin and pork chop, soy, and a few nuts.
- Whole grains like brown rice, high fiber breads / cereals, and pasta.
- Foods rich in vitamin C: broccoli, brussels sprouts, cabbage, cantaloupe, cauliflower, kale, kiwi, oranges, papaya, green/ yellow/ and red peppers, sweet potato, strawberries, and tomatoes
- Foods rich in beta-carotene: apricots, asparagus, beef liver, beets, broccoli, cantaloupe, carrots, corn, guava, kale, mangoes, collard and mustard greens, nectarines, peaches, pink grapefruit, pumpkin, yellow and winter squash, sweet potato, tangerines, tomatoes, and watermelon
- Foods rich in Vitamin E: almonds, broccoli, hazelnuts, kiwi, mango, peanuts and peanut butter, pecans, spinach, sunflower seeds, tomatoes, and walnuts
- Foods rich in zinc: eggs, nuts, seafood, seeds, wheat germ, and whole grains (especially fortified cereals)
- If you take a multivitamin choose one that gives you B12 and iron, both of which help form bone marrow and new blood cells.
- If your appetite is low, try a supplement like: a regular or sugar free instant breakfast drink you mix into low fat milk, Ensure with Revigor, Boost, Resource, or Glucerna if you have diabetes.