2020 PRE-DIABETES & DIABETICS GUIDE

Diabetes Meal Planning to GET you off Medications and get you off your METFORMIN!!

A controlled glucose Type 1-2 diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at meals and snack times. You do not have to be overly rigid you do have to be consistent and properly educated. There are a lot of unhealthy food rules that the medical profession deems to be the holy grail. Be careful as most cherry-picked articles are misrepresenting research studies.

A sustainable and balanced meal plan should fit in with your schedule and eating habits.

For us to measure tangible results we would like to have you get your first set of labs within 14 days of starting our program.

Testing Kit – FASTED GLUCOSE order Amazon.com (test strips, monitor, needles) The kits sometimes are missing one of the following.

Glucose fasted testing 4-5 x a week months 1 and 2 are upon waking before any exercise, food, and drink.

1-2 days a week take meal glucose along with your “fasted in AM” and after meal 30-45 mins following.

Some diabetic meal planning tools include:

Buying a food scale and digital body weight scale with a decimal point value.

DO NOT GET IMPATIENT!

Losing ½ pound a week is better than gaining 2-3 a week. Normal fat loss is slow at about .5-2 Lbs a week depending on the person and their adherence to tracking their food. Meals should be balanced and NOT skipped. I do not recommend intermittent fasting. I find that most people only make it a while before disordered food relationships start to develop and they start to binge on foods they “can’t eat” and the supposed restricted to eating window. Some people who are disciplined can use “IF” they are under the supervision of a professional. It works better to designate an eating window that works for you.

Walking is a great exercise in the beginning start with 15-20 mins every single day. Increase to 20-30 mins every other day alternating weeks and start working on your nutrition planning each week.

Supplements:

Vitamin D 1000 to 5000 depending on your labs. Please have your doctor draw in your next Lab.

Taking a quality – Multivitamin  ( EMAIL Kelli@kellimichelle.com) to have recommendations sent to you.

Fish oil omega 3 (4-5000 mg) especially if you struggle with anxiety and depression as well.

L- Carnitine can help at lunch as well. This is recommended for people who eat more sugar than recommended. Take mid-day with lunch or snacks. Not recommended at dinner. This supplement can give you energy and might keep you awake.

The following methods are great methods to make sure you are working toward stable A1C and a better inflammatory profile.

·  The plate method – portions of all macros and 1-2 c veggies 1 servings of fruit daily.

·  Carb counting – Macro counting FREE APP MYFITNESSPAL has a barcode scanner and is awesome!

·  Glycemic index – Attention to high GI sugary foods with more than 8-10 g sugar per serving for men and 6-8 g per meal for women. Look at food labels and try to find fun foods with less. Example: Kind popped bars, low-fat ACT popcorn.

The right meal plan will help you improve your blood glucose, blood pressure, and cholesterol numbers and help keep your weight on track. Whether you need to lose weight or stay where you are, your meal plan can help.

Weight training, walking and portion controlling are very important to controlling diabetes.

WATER INTAKE is so important for our metabolism and physiology. Please try to drink at least 1/2 gallon and work up to 1 gallon a day over the next couple of months.

Try not to skip meals as this is also important unless you can’t get to your normal eating window that day.

 Sleep greatly impacts blood glucose so try to work on your sleep hygiene and get better quality sleep for the sake of your metabolic hormones.

People with diabetes or pre-diabetes have to take extra care to make sure that their food is balanced with insulin and oral medications (if they take them), and exercise to help manage their blood glucose levels.

When you make healthy food choices, you will improve your overall health and you can even prevent complications such as heart disease and some cancers.

There are many ways to help you follow your diabetes meal plan.

MEAL PAIRING

Create your plate with 1 serving protein fat and Complex carbs at all meals (1 serving of carbs is 1/2 c cooked) Great ideas for complex carbs are sweet potato, yam, whole-grain oatmeal not instant oatmeal.

Anything like buckwheat cereal, creamy brown rice / brown rice pasta, and lentils.

These two meal planning methods are different but hopefully one is right for you.

What is a Healthy Diet?

A healthy diet is a way of eating that reduces the risk of complications such as heart disease and stroke.

Healthy eating includes eating a wide variety of foods including:

·  vegetables

·  whole grains

·  fruits ( higher fiber )

·  non-fat or low-fat dairy products

·  beans

·  lean meats

·  poultry

·  fish

·  Lean ground beef / Bison

·  Pork tenderloin

There is no one perfect food so including a variety of different foods and watching portion sizes is key to a healthy diet. Also, make sure your choices from each food group provide the highest quality nutrients you can find. In other words, pick foods rich in vitamins, minerals, and fiber over those that are processed.

People with diabetes can eat the same foods the family enjoys. Everyone benefits from healthy eating so the whole family can take part in healthy eating. It takes some planning but you can fit your favorite foods into your meal plan and still manage your blood glucose, blood pressure, and cholesterol.

What are reasonable meal MACROS??

The reasonable measure of carbohydrates per meal would be about 25-35 Grams at all meals. Fats 12-15 Grams per meal unless the person is very overweight. Then I would recommend they get macros designated. YOU SHOULD BE TRACKING THEM.

Proteins should be at least 20-40 G per meal depending on the person’s weight needs. YOU DO not need to be KETO to lose weight or lower blood glucose. You need to have balance in Fats, Carbs, and protein intake as well as 3-5 g fiber at all meals.