Get A Grip On Diabetes II E-Book

Elisabeth Erdei

• Herausgeber: BooxAi
• Kategorie: Fachliteratur
• Sprache: Englisch
• Veröffentlichungsjahr: 2023

Beschreibung

This book was born out of frustration but written with love. This is not just a regular book to read, it is interactive, there is space for your thoughts, wishes, likes, and dislikes.
As a mother of a newly diagnosed diabetic daughter I have been through all the stages, the initial shock, the disbelieve, the anger AND fury, the secret promise to whomever that if this could be just a temporary condition, I will do this and that I PROMISE!...then the acceptance, but I went further. I started to research frantically. I recognised and realised that I better face the beast that seen fit to attack my daughter, my baby! She is 37 years old, but she is MY BABY!...mothers will understand what I am saying here. 
The little "information package" that we got at the doctor's office was useless. I wanted something that the whole family could use if needed.
Inside this book you, and if you like even your family, can make notes on the subjects right below it. Use this book not just as a guide about your food, but also as writing therapy and maybe even as a messenger like : "I like cashew, but I don't like peanuts" as a message for your husband, or just to VENT. For real! That can be therapeutic as well.
Use this book to conquer the beast however you like! 
Tell the beast "THIS FIGHT IS NOT OVER! I'M COMING FOR YOU!"

Elisabeth Erde

Leseprobe

Elisabeth Erdei

Get a Grip on Diabetes II

All rights reserved

Copyright © 2023 by Elisabeth Erdei

No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Published by BooXAI

ISBN: 978-965-578-603-3

GET A GRIP ON DIABETES II

A Personal Food Diary for the Newly Diagnosed

ELISABETH ERDEI

CONTENTS

Introduction

I. What to Eat, What to Eat?

1. What to Eat, What to Eat?

2. What Foods are Good for Me with T2D?

3. What are Complex Carbohydrates?

4. What are Fiber-Rich Foods?

5. What are Lean Proteins?

6. What are Healthy Fats?

7. What are Non-starchy Vegetables?

8. What are Whole Grains?

9. What are Fatty Fish?

10. What is Low-Fat Dairy?

11. What Fruits Can a T2D Eat?

12. Seeds and What Nuts

13. What Herbs and Spices are Okay?

14. What Kind of Sweeteners can a T2D Use

15. Is There Any Special Water for T2D?

16. What is Portion Control?

17. How to Minimize Sugary Foods and Beverages

18. How to Regularly Monitor and Tailor Diet for T2D

II. The BIG NO NOs

19. The BIG NO NOs

20. Sugary Foods and Beverages

21. What are Highly Processed Carbohydrates?

22. What are Fried and High-Fat Foods?

23. Fruit Consumption Limits

24. Highly Processed and Fast Foods

25. Sweetened Condiments and Sauces List

26. Full-Fat Dairy with Added Sugars list

27. Snack Foods with Hidden Sugars

28. What are the High-Sugar Fruits?

III. How To Cope

29. Exercise

30. How to Travel with T2D

31. Working as a T2D

32. What to Say at Work When You are Newly Diagnosed with T2D

33. How to Tell and What to Say to Family if You are Diagnosed with T2D

34. Room For Recipes

Afterword

INTRODUCTION

Dear Reader,

This book is not written by a physician; it is written by a mom whose 36-year-old daughter suddenly, out of left field, got diagnosed with T2D. This book is intended to help you and your family to start to get a grip on T2D.

In 2022, my daughter found a lump in her breast. She was trying to get an appointment at four places, but they all were fully booked for months. Finally, we found one who would see her that week. We showed up thirty minutes early, just to make sure, and were told, "Unfortunately, the doctor is sick, she went home, and we don't have anyone else to see her." WHAT?! I could feel the heat coming up from my belly, but I bit my tongue.

On the 1st floor of the building, there was an ER thing, and I call it a "thing" because I'm not sure they even had a crash cart...I told my daughter I don't really care if this is not an emergency TO THEM. It IS to me! She checked in and was led to a room right away. The place looked totally empty, but I thought, yay, we don't have to wait long.

The Doc. ordered an ultrasound, but the tech had to DRIVE from Denton, TX, to us in Murphy, TX! It took her two hrs. to get there, and by then, the test results came back as well. When the ultrasound tech left, Doc came in and told her, "Most likely, it looks like just some fatty tissue is there in your breast, BUT the bad news is that your BG is 380." BAM! Thank the universe my daughter was in bed, but I had to sit down not to pass out. How on Earth?! Why not me? I am 55, she is only 36. I am 5'5' and overweight. She is 5'11 and 160lbs. She is not that overweight, and her work entails a lot of physical activity, to say the least, no family history of any kind of diabetes!

Even though I worked most of my life in healthcare, or because of it, I totally freaked out! As a momma bear, I felt furious, desperate, and at a loss! Later, we got the A1C result, and it was 10! I jumped into my old books onto the "interweb," as we call it. I searched high and low for supplements, guides, etc.

There was a lot of "fluff" that was really hard to weed out. I needed something straightforward, something that tells me EAT THIS, THIS, AND THIS. DON'T EAT THAT, THAT AND THAT, DO THIS, DON'T DO THAT, end of story. Why does everything have to be so complicated? I haven't got a clue.

Sadly, I could not find anything like that, so here it is. It is plain and simple, with zero fluff. This book is for the whole family because the whole family needs to know and be supportive, and if you know how to support what you are dealing with and HOW to deal with the monster, that's half the battle.

There is space for your own notes in case you find something that's great for you or something that you have to or want to avoid, or even if you just want to VENT. It is not easy to deal with this, and sometimes good vent-writing helps emotionally. If you make notes there, your family members can see them, and communication improves. It is okay if your close family members can read about your frustrations sometimes; you don't have to voice them, and they can figure out how to help. Or if you find a sugar-free-version recipe, you can pencil it in there, and your family members can find it there and maybe surprise you with it! I suggest using a pencil because as you get better at handling T2D, you might want to change notes here and there.

"Type 2 diabetes is a chronic metabolic disorder characterized by elevated blood sugar levels resulting from insulin resistance or insufficient insulin production. It is a widespread health concern globally, with millions of individuals affected. While genetics and lifestyle factors play significant roles in its development, one of the most influential factors is diet. Proper nutrition can have a profound impact on managing type 2 diabetes. This book explores the essential aspects of a type 2 diabetes-friendly diet, focusing on foods that can help control blood sugar levels and promote overall well-being."

PartOne

WHAT TO EAT, WHAT TO EAT?

ChapterOne

WHAT TO EAT, WHAT TO EAT?

Complex Carbohydrates

Carbohydrates are a primary source of energy for the body, but for individuals with type 2 diabetes, managing carbohydrate intake is crucial. Complex carbohydrates, such as whole grains, legumes, and vegetables, should be prioritized over simple carbohydrates like sugars and refined grains. Whole grains like brown rice, quinoa, and whole wheat bread contain fiber, which slows down the absorption of glucose, preventing rapid spikes in blood sugar levels.

Fiber-Rich Foods

Fiber is a crucial component of a diabetes-friendly diet. Soluble fiber, found in foods like oats, beans, and fruits, can help stabilize blood sugar levels by slowing down digestion and the absorption of sugars. Insoluble fiber in vegetables aids in maintaining a healthy weight and promoting digestive health. A diet rich in fiber not only helps control blood sugar but also reduces the risk of heart disease, a common complication of diabetes.

Lean Proteins

Proteins are essential for overall health and can play a role in blood sugar management. Lean protein sources, such as skinless poultry, fish, tofu, and legumes, are preferred choices for individuals with type 2 diabetes. Protein-rich foods help maintain muscle mass, promote satiety, and stabilize blood sugar levels, making them an essential part of balanced meals.

Healthy Fats

While it's essential to limit saturated and trans fats, incorporating healthy fats into the diet is vital for people with type 2 diabetes. Sources of healthy fats include avocados, nuts, seeds, and olive oil. These fats can improve insulin sensitivity, reduce inflammation, and support heart health, which are crucial for managing diabetes.

Portion Control

Controlling portion sizes is as important as choosing the right foods. Eating oversized portions can lead to excess calorie consumption, contributing to weight gain and higher blood sugar levels. Monitoring portion sizes helps regulate calorie intake and maintain a healthy weight, an essential aspect of diabetes management.

Minimizing Sugary Foods and Beverages

Foods and drinks high in added sugars can lead to rapid blood sugar spikes. It's crucial to minimize the consumption of sugary beverages, candies, desserts, and processed foods. Opt for natural sweeteners like Stevia or use small amounts of sugar substitutes if necessary.

Regular Monitoring and Flexibility