daily menu

I am now in a comfortable stage of what I have been eating for a few days. I have found through lots of reading online- what others like me eat and what works- and I am now eating the same thing almost every day. I like it.

I got the breakfast idea from a lady online who eats this every day. She uses dry curd cottage cheese, but I have found that farmer's cheese is similar consistency with less protein and carbs. 3 g each for 1 oz.

I aim for a 72% or higher fat count, with no more than 21% protein and rest carb. My protein goal is about 60 g or less per day. 

Breakfast is:
2 oz Farmer's cheese with 2 T cream and splenda drops with dash of vanilla and cinnamon. Like ice cream. SO good

snack if I want is handful of mac nuts

Lunch:
is 2-3 oz protein like salami or chicken with 2 T pesto or 1 oz cheese with it

snack if i need it is more nuts like almonds or mac nuts

coffee and cream throughout the day

Evening:
is wine, 2-3 oz meat with pesto again or butter if it is salmon. lots of butter. then 1/2 broccoli or zucchini steamed with butter on top.

dessert is 1 T coconut butter or mix of coconut butter and almond butter.

kind of boring but it is keeping me satisfied and my #s are in the 140's. ( I expect this to drop more soon)

I woke up 200 today. Not good. I was 170 during the morning though. Last night I woke up to an hour straight of tachycardia. I think I was in the 120 bpm range. My heartbeat woke me up !! Not sure if it was from anxiety or what. No adrenaline or panic, just fast heartbeat. Now today I have tightness in my chest like crazy. I sure hope it isn't anything serious. I'll schedule an EKG this week and see what's up.

I was re-reading posts I had written a while a go ont eh Bernstein forum. I was in touch with some type 1's whoa im for a ketosis - not ketoacidosis min you- level so fat is the primary fuel. there is a magic ration that is such

72% fat 21% protein and 7% carb

It worked for lots of people getting their blood sugars in a great range. I am going to aim for that while keeping to the 6-12-12 rule of carbs per meal.

I love structure.
So, I also will need to keep portions and snacking under control or I'll blimp out.
Bernstein says 3 oz protein breakfast
4 oz lunch and 5 dinner

I need to tweak my protein for dinenr down a bit so I stay in range so I am eating 3.5 oz of salmon tonight. with butter

mmmmm

numbers today- not great! unfortunately!! but I feel like I am fighting a fluish thing. Chest congestion, achy and really tired. My tummy has hurt a lot today as well. I am hoping tomorrow will be better.

hope hope hope

I'll keep this one short today-

I miss cheese. I miss butter. I miss cream in my coffee.
I made it a week without, and I think to substitute for dairy I ate my weight in almonds and coconut butter. I still feel nauseous when I think of one night I really over did it.

My BG"S were up from hormones. Today I woke up 116 again. Hooray! I also have gone lurking again on the Bernstein blogs. I learn so much from them

" eat to the meter" one lady says. I like that.

So far today I ate

coffee with cream and splenda drops BG 116
nothing for breakfast and then workout Set B Phase 1 NROLFW- deadlifts, dumbbell presses, lunges with dumbbells (15 lbs) and pullups (assisted)

 BG's post workout were 250. ugh

Brunch at 11 was leftover egg and bacon omelet. 1 unit H.
I even took a unit right before I worked out, but it didn't help. What DID help was walking. I walked from the auto shop to my house- about a mile.
Got home and was 115.

bites of applesauce  before biking to Safeway

back from Safeway and ate
1.2 c full fat cottage cheese, with cream on top and splenda drops, cinnamon and vanilla. should be about 3g CHO

I doubt I'll be hungry till dinner time.

More walking coming up- to pick up Em and then back to car place.

Keeping fingers crossed I don't have foot issues tomorrow.

getting enough sleep

Yesterday I lifted BIG!! Well, for me.

I deadlifted 2 sets of 75 lbs after a warmup set of 45. I felt strong! I also enjoyed the arm exercises like dumbbell presses and pull downs. This is a slow progression, working out like this where there is a day in between each workout, but I see progress so that is cool!

Woke up 201 this morning, but I think it is due to my lack of sleep.

I didn't get to sleep until 1AM and woke up at 6 to the sound my my daughter rustling around the house - I hope to nap later.

Sleep can really mess with my blood sugars. I took an extra half until on top of the usual 1 until of Humalog I take in the morning to cover my "get up and go" hormones that bring my numbers up every morning. I will also workout a bit lighter on cardio to keep things nice and easy peasy.

I don't want to add to the stress of lack of sleep by pushing my body too hard in cardio.

Basal still at 6.5 Lantus AM and same at 8PM.

I am getting near my time of the month as well so that could easily play into why I'd wake up higher. It is so fun being a girl with diabetes!!!

hooray for paleo

I woke up 96!!!!

That is so wonderful to me it make this all worth it. Not only was I 96, but it was with a decreased basal rate. I was taking 8 am and 8 pm of lantus prior to going paleo, and now I am taking 6 am and 6 pm.

To me that is HUGE!

I stopped dairy only what- two days ago? I feel great, and don't miss it!
Breakfast yesterday was eggs and leftover salmon. Black coffee and splenda drops. I ate at around 10 - post workout. I wasn't hungry until dinner time.( I did hit the wasabi almonds however...) Dinner was rotisserie chicken with broccoli. SO good!

As for counting my fast -acting Humalog to cover my protein and carbs, well, that is still tricky. I tend to go up in blood sugars post workout, so I needed a unit to ver my 145 at 10, but should have also taken more to cover the eggs. I wound up 170 around 2. rest of the day was 143 and hovering for hours.

For some, that might seem high, but for me that is AWESOME!!!! I feel like I am not in a state of panic and desperation. I have felt that way for a long, long time.

I did my second workout of deadlifts today. I lifted 45 pounds for the bar plus 30 pounds - seems weak, but I have to start somewhere! 2 sets of 15 and a warmup set with the bar.
I like what the workouts are doing for me. I feel like I have used lots of muscles and not just burning out my legs doing cardio.

Today through the day I was around 150 again- never got down from the workout despite taking Humalog twice. BUT pre-prandial dinner was 136 so that was good!
Dinner tonight was more salmon with dill and a few brussels sprouts and red wine.
This has been a great time of year to change out my pantry- I bagged up two big bags of canned goods and crackers unopened, etc and gave it to an assisted care group.

Here's to good fasting numbers tomorrow! (fingers crossed)

begin again

Thanksgiving started out well. I had my numbers in the mid 100's all morning and got in a great interval workout. Lantus was 7 units, which is my new morning amount. I had thought about going off dairy and then remembered what day it was and gave myself a hall pass.


Breakfast was dairy free actually. I ate chicken breasts and bacon.
I also didn't eat until post-workout. I did fine! I am going to try that again today. After I do my second workout of set A in phase 1 I 'll eat a nice egg scramble with ham and onion.


I am SO sore!! I feel old. I hope the soreness goes away in a few weeks as my body adapts to squats and deadlifts. Until then I am constantly whining about my legs.

So, my blood sugars went haywire last night at around 11. Too much sweet potato not enough Humalog. I got up twice to correct and still woke up 210. Today will be a day of gastro recovery. It was a good lesson for me as well as a type 1- yes, sweet potatoes are paleo. They still will raise my blood sugars waaaay up. I will need to remember in the future small portions of them if I want to eat them.

My coffee this morning is black with a couple drops of liquid splenda. So no cream today. That's progress. Maybe in a few days I will switch over to my stevia powder I bought at Trader Joe's

Why is it I love that powder in the store when I help myself to a little mini cup of coffee and then at home it stinks?

Happy Blue Friday everyone. - yes blue. it's for diabetes awareness month ;)

day 5.

 this is my dog Bubbles.

woke up with BG's 270 at about 1am. not cool. I took a unit and went back to sleep. By 7 this morning I was 200. Maybe I was overzealous about the lower basal? or it could be a hormonal shift. After having diabetes for 14 years now- it could be anything. 

like: 

• tired,
• hormones,
• stress, 
• food,
• bad carb counting,
• wrong basal, 
• infection,
• stress,
• lack of rest,
• old insulin, 
• did I say stress?

Thanksgiving is tomorrow. I spent 3 hours making a homemade apple pie with my daughter today. I won't be eating any of it, of course, but I like the creative part of the mixing and measuring. My daughter is old enough now to be a real help to me - which is awesome! We made a memory today.

Workout was # 1 of the B set in phase 1 of New Rules of Lifting for Women. I did bent leg deadlifts, lunges with barbells, overhead presses and lat pulldowns. I felt really worked when I was done. I totally lost all will to be awake at around 3 this afternoon. I think it's the lower carbs plus the workouts combined. My cells are like" Uh, hello? where's my fuel????"

SO when the half -caff coffee didn't work I went for the sugar free Rockstar. I am SO bad!!! but it kept me awake. I was mid- baking so no time for a nap. Besides, I am a horrible napper. I wake up panicked every time. Ruins the whole rest thing. 

I grew these daisies

Last Thanksgiving and the one before, I ate vegetarian- so all side dishes and no main. This time is is all main and little sides!

I made a great side dish though- it is a cauliflower mash with cream cheese, garlic and parmesan. SO yum.

almost all paleo- minus the cheese. that's going to take time. 

blessings to you all who are reading this, even if it is 6 months from now when you finally find this blog.

Claire