Last fall I battled a bunch of health disorders that included oral shingles (yep, you read that right), unexplained periodic body hives, tested pre-osteoporosis, developed a polyp on my vocal chord, out-of-range thyroid which required an adjustment with my Synthroid dose and finally a pre-diabetes diagnosis.
A happier, healthier & lighter me!
With that, I had enough so I told my doctor no to the diabetes medication that was suggested and promised her that I would do everything in my power to correct my bloodwork and my overall health.
IT WORKED!!!
My results…
*I brought my AIC down from a 6.1 to a 5.7 (it had gone from a 5.6 to 6.1 in one year that puzzled my doc and myself). 6.5 is a diabetes diagnosis. I was getting too close for comfort.
*I got rid of my vocal cord polyp so I didn’t have to schedule the surgery my ENT thought for sure I would need…but that was from giving up coffee..another article coming about that soon!
*I am 17 lbs lighter than I was a year ago – that was a nice surprise that I didn’t think was achievable at my post-menopausal age of 58!
*Additional benefits have been no more body hives or oral shingles, which several of my doctors attribute to my stress management practices. More about that in a minute. But first, how I did it…
What I did…
*Rejoined my gym! I left my beloved trainer, Carlos and his gym three years ago when my business travel took off paired with my necessary ongoing travel to help out-of-state aging relatives. My trainer is proficient with pairing age-appropriate exercises and strength training that avoids injury, builds muscle and combines moves, like balancing, that become more important as the years go by.
Back to the gym after a 3 yr hiatus!
My doctor told me that reintroducing strength training in my life would help my body naturally process my glucose levels and hopefully work to avoid my pre-osteoporosis progressing. I now workout with weights 3 to 4 times a week.
*Researched pre-diabetes cookbooks and recipes and found a recipe workbook that worked for me. I considered many cookbooks that I saw online and in bookstores. I did a lot of research before I jumped in. I ultimately chose The Prediabetes Cookbook and Meal Plan: Easy Low-Sugar, Low-Carb, and Low-GI Recipes to Help Reverse and Manage Diabetes, Including 30-Day and Action Plan
I chose this cookbook because all the recipes are easy to make and most are 5 ingredients or less. 
Cucumber & hummus yummy snack
I really like 95% of the recipes, so that’s a good average. I even get brownies that are made with Monk Fruit Sweetener that doesn’t spike my blood sugar. To see what I eat during a typical day, check out my YouTube video…
For three months, I followed this cookbook 95% of the time, faithfully went to the gym 4 times a week and added hiking and lots of walking. I even took my own brownies that I made from the cookbook’s recipe to Thanksgiving.
My monk fruit sugar brownies paired with organic strawberries and sugar free whipped cream. Yes please!
When everyone else had pie, I had a piece of my brownie topped with sliced strawberries and sugar-free whipped cream. I didn’t feel deprived and several of our family and friends liked my brownies, too. Not my husband, though! He’s got a wicked sweet tooth, so he stuck to the pie. And I don’t blame anyone who wants pie, on Thanksgiving or otherwise! I also have a pretty big sweet tooth, but surprisingly getting rid of added sugars wasn’t as challenging for me as reducing my carb load. Unrefined flours and many other carbs turn to sugar when broken down in the bloodstream, so that also had to be adjusted in my diet. I have swapped quinoa for rice, whole grain breads over white breads and pastas made with zucchini squash noodles over regular pasta.
It’s All Working!
I was nervous three months later when I went to have my bloodwork drawn, but I was hopeful that enough time had passed with my newfound good lifestyle habits to get improved results.
I got the results the very next day and I was literally jumping for joy to discover that my AIC went from a 6.1 to a 5.7! I need to bring it down one more point to get 100% out of the pre-diabetes range and I plan to do it! My doctor will test my blood every 3 months, so that keeps me honest. It also keeps me hitting the gym consistently.
Maintenance & Moving Forward
This may be harder than the initial 3 month start I recently finished because I’m still motivated but feel more relaxed, which makes me want to have more cheat days than less. So here’s how I handle this stage (which is the rest of my life)…
*Schedule cheat days with no guilt and pure pleasure. I go on that dinner date night with my husband or brunch with my gal pals and I savor every bite. But I don’t go crazy. The old me would have had several cocktails, bread and butter, a heavy dinner and dessert. Now I pick my poison (if you will). I will stick to one glass of a nice wine that’s less sugary than most cocktails, have bread if it’s whole grain or sourdough and am mindful about the portion of my entree, many times choosing a more nutritious fish dish (but not always). I will share a dessert and then make sure I go on a walk after the special meal out. What I no longer do is over indulge in a huge dinner out with multiple alcoholic beverages, heavy appetizers, bread, a heavy pasta and then a dessert. I have more of a balance now and I don’t feel cheated at all. In fact, those special meals out taste better now because it’s savored knowing that I will be back on my pre-diabetes eating plan the next day.
*Use the word, “eating plan” instead of “diet” – these changes are for keeps.
*Focus on what I can eat and not what I can’t eat. This helps a lot!
*Strength training – consistently! So important!
*Walking for 30 minutes (or some form of exercise) after meals
*STRESS CONTROL – NOT easy, especially in today’s world but do what reduces your stress. For me, it’s time with my gal pals, booking travel, a bubble bath, a massage…whatever calms your roll, do it.
*Sleep – getting good sleep is also part of the pre-diabetes treatment plan.
*Hydration – I drink a ton of water and am careful about liquid calories and sugars. My only beverages most of the time are water, unsweetened iced tea, decaf coffee once in a while and wine on occasion plus a fun cocktail on special occasions.
Unexpected Bonus – Weight Loss!
*I didn’t think it was possible to lose 17 lbs at my post-menopausal age. I didn’t take any hormones or any weight loss drugs.
October to January
At Rodeo Houston last month with a new dress…I was SHOCKED that I fit into a size 2! But I’m truly joyful that my bloodwork is so much better!
I am on Synthroid for my hypothyroidism, but I have been on that for years without weight loss. My weight came off (weighed 134 a year ago and now weigh 117) with my new eating plan that is very little added sugars, good carbs, making most meals at home, waaay less booze (waa), no more coffee drinks and very little processed food PLUS exercising with a combo of weight training and cardio.
I feel so much better and am motivated to keep up my new lifestyle changes for good. For those interested in the cookbook I use for pre-diabetes treatment, I purchased my copy on Amazon.
Wishing all wellness, less stress and joyful moments. We truly never know what life’s going to hand us, health-wise and otherwise!
