Life as a diabetic…day 1

I’ll admit, I’m not used to looking at grams of carbohydrates in foods. I’m aware of calories, almost to a fault (though I generally don’t put this knowledge towards portion control as much as I should at times…), but carbohydrates are a whole new ballgame to me…as far as LIVING a diabetic diet, anyways.

I teach basic diabetic diets all day long. So, for myself…I’m opting to keep things simple, as well, and I’m going to count carbs using a “carbohydrate counting,” where 15 grams of total carbohydrate = 1 carb “choice” (or “1 carb” as you’ll see me abbreviate).

For all intensive purposes, I’ve opted to follow a very basic 45-60 gram a meal (3-4 choices) pattern with one to two snacks a day totaling 15-30 grams each (1-2 choices). Within the last hour of the day, diabetics should consume a snack containing BOTH carbohydrate and protein. This macronutrient combination helps to regulate blood sugars throughout the night by “tricking” the liver into not assuming the body is fasting. If the body believes it will not receive food, for example, the liver produces glucose and thus elevates blood sugars. Many diabetics see high morning blood glucose readings and an improper or absent evening snack is typically to blame. While this explanation may be over-simplified, it makes sense to the general public…and that is what I do

So, here’s today mapped out.

Breakfast:

2 packets of Quaker Lower Sugar Maple and Brown Sugar oatmeal (3 carbs)

1 Tbsp chopped pecans (0 carbs)

8 oz. black coffee (0 carbs)

4 oz. fat-free cappuccino (1 carb)

Total: 4 carbs

Lunch:

2 c. homemade potato soup (2 carbs)

1 small apples (1 carb)

2 wedges Laughing Cow Light (0 carbs)

1 oz. almonds (0 carbs)

Total: 3 carbs

Snack:

6 peanut butter crackers (1 1/2 carbs)

Dinner:

3 c. toss salad (0 carbs)

2 Tbsp Toasted Asian Ginger (Light) dressing (0 carbs)

1/4th Spinach Calzone (3 1/2 carbs)

5* oz. red wine, Chianti (0 carbs)

Total: 3 1/2 carbs

Evening snack:

3 squares of graham crackers (1 carb)

2 Tbsp peanut butter (1/2 carb)

Total: 1 1/2 carbs

Exercise:

3-mile run

15 minute walk with Lily

*2 glasses would take me to 1/2 carb, however…but it’s a school night, so just one for me

I also weighed myself this morning, so my starting weight is: 1?9.4 (a lady never tells her weight!). Maybe we’ll see a drop…we shall see! Sure wouldn’t mind that added bonus of this endeavor!

The spinach calzones tonight were AWESOME! Here’s the recipe and a picture….

Spinach Calzone

3/4 cup 1% low-fat cottage cheese
1/2 cup low-fat sour cream
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
3 tablespoons grated fresh Parmesan cheese
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (7-ounce) bottle roasted red bell peppers, drained and chopped
1 (4-ounce) can mushroom stems & pieces (or sliced), drained
1 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
1 (10-ounce) can refrigerated pizza crust
Cooking spray
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
1/4 cup (1 ounce) shredded reduced-fat sharp cheddar cheese
1-1/2 cups bottled fat-free Italian herb pasta sauce (such as Muir Glen)

15 slices turkey pepperoni (not accounted for in Nutrition Information below)

Preheat oven to 425°.

Combine first 4 ingredients; beat with a mixer at medium speed 2 minutes or until well-blended. Stir in spinach, bell peppers, mushrooms, garlic powder, and black pepper.

Unroll pizza crust onto a baking sheet coated with cooking spray; pat into a 14 x 10-inch rectangle. Spread spinach mixture over half of the crust, leaving a 1-inch border. Sprinkle mozzarella and cheddar over spinach mixture. Fold dough over filling; press edges together to seal.

Bake at 425° for 15 minutes or until browned. Cool on a wire rack 5 minutes. Heat pasta sauce in a small saucepan over medium heat. Cut calzone into 6 squares, and top with sauce.

Nutrition Information – Calories: 289 (30% from fat); Fat: 9.6g (sat 5g,mono 2.9g,poly 1.2g) ; Protein: 15.7g; Carbohydrate: 35.4g; Fiber: 2.8g; Cholesterol: 24mg; Iron: 3mg; Sodium: 778mg; Calcium: 227mg

Yields: 6 servings (serving size: 1 square and 1/4 cup sauce)

Regarding Biggest Loser…the producers are smart. That cupcake challenge was wise on their part for upping the drama/entertainment factor. Bob imitating Jillian — hilarious. I love Bob! Tracy is insane, and I will MISS the red team. What a role model those two men are to so much of America — it takes a BIG, selfless heart to sacrifice such an opportunity for two near strangers. Just awesome…it was a great episode! What did you think of the Biggest Loser this week? Anyone have a favorite team yet?

Comments

Chow and Chatter says:

October 2, 2009 at 2:26 am

good for you for doing this your a fab RD

Sybil Hebert, RD says:

October 2, 2009 at 3:15 am

That's awesome Nicole! Your experience will be so valuable for your clients…

The Candid RD says:

October 2, 2009 at 12:43 pm

I like Bob too, he's much more realistic with the players, and treats them much more normal, with power and not pitty. I love that you are acting "diabetic" for a while, very good idea! Looks like your carbohydrate counting is coming along well. Like oyu, I only look at calories, sometimes fat (type), and protein and sugar, but NEVER carbohydrate (well, very rarely). KEep up the good work!