[Diabetes-Talk] Reading labels

Tue Jan 19 20:24:13 UTC 2021

Sandy,

Thanks for all your advice and wisdom. I've learned a lot from you. I
appreciate your presence on this list.

Bridgit

-----Original Message-----
From: Diabetes-Talk <diabetes-talk-bounces at nfbnet.org> On Behalf Of Sandi
Ryan via Diabetes-Talk
Sent: Monday, January 18, 2021 10:37 PM
To: 'Diabetes Talk for the Blind' <diabetes-talk at nfbnet.org>
Cc: sjryan2 at gmail.com
Subject: Re: [Diabetes-Talk] Reading labels

Hi Terri,

I wanted to tell you that I am so impressed with what you have accomplished,
and how hard you have worked to improve things! Keep up that good work! It's
doing lots of good!

I have just a few thoughts, and the advice you've received so far has been
excellent. Both Patricia and I are formerly registered dietitians. And all
the others who have given you advice are very experienced in these
issues!Stick with what you're doing and make additional changes as you can. 

Okay: You said you are craving candy. Perhaps changing up what kind of candy
you keep in your house could help. When I started cutting back on "junk
food" long ago, I decided to learn to like dark chocolate. I didn't really
like it in the beginning, and I learned that my ability to eat it ended at
about 70% cacao. But the advantage to changing was that I could eat less and
find it satisfying, and I didn't keep reaching for that bag of old
favorites. In other words, I don't crave dark chocolate, but I like it, and
it satisfies the craving. Keeping the chocolate free of other things, such
as flavors, fillings, and such, keeps me from beginning to crave the dark
chocolate, too. I like buying small pieces of chocolate, or bars separated
into squares, and I just plan to limit myself to one or two squares per day.
On most days, this is the only sweet treat I allow myself. Of course, on
special occasions, like my birthday, I eat whatever sweet treat I want.
Surprisingly, though, for the past several years, starting when my husband
and I stopped eating sugars and sweeteners except in very small amounts, I
no longer eat French Silk pie. I still love it in theory, but truthfully, a
couple of bites are about what I can eat now. It's very sweet, and I'm no
longer used to that and no longer crave it.

One of the big reasons people snack is that they eat small amounts at their
meals, thinking that's healthier. But if you eat enough food at meals, you
don't need lots of snacks. Many days I do not eat a snack. But each of your
meals needs to include protein, fat, and some carbohydrate. And really,
don't skip meals. It just makes you hungrier before your next mealtime. 

As for fat, for years I limited my own to as little as possible, and it did
not keep me thin or healthy. In those days we dietitians were taught that
everyone's diet must be high-carb, high-fiber, and low-fat for good health.
When my husband and I lowered the sugars and other carbs in our diets, we
increased our fat intake to about 35-40% of our daily calories. The surprise
was that I immediately started losing weight, and lost 25 pounds
total--which put me at a weight that is healthy, and I have had very little
trouble keeping my weight there. We cook with good fats, but also use some
butter, because it tastes really good in some foods. I find that I eat less
of foods that aren't full of altered ingredients. The way I put it is I'd
rather have less of the real thing that a lot of something so altered I no
longer enjoy it. 

And let us know when we can help with other questions!

Sandi

-----Original Message-----
From: Diabetes-Talk <diabetes-talk-bounces at nfbnet.org> On Behalf Of Terri
Stimmel via Diabetes-Talk
Sent: Monday, January 18, 2021 5:48 AM
To: diabetes-talk at nfbnet.org
Cc: Terri Stimmel <icecreamlover76 at outlook.com>
Subject: Re: [Diabetes-Talk] Reading labels

Hello again everyone,

First of all, thank you to both Patricia, and Bridget, for your great
thoughts and advice. I really appreciate it. I appreciate the time, effort,
and care you put in to your responses. It really helps me out, and I am
quite sure it helps others as well. It helps me to realize that I am truly
not the only one who struggles.

Yes, I am working with a diabetes educator. Although, I will be starting
with a new one in May. I am hoping this will go well. The one I had
unfortunately moved out of state. I really liked her.

For now, it is recommended that I not have more than 45 carbs per meal, and
no more than 15 carbs per snack. Also, only one, or two snacks a day. But
none if this is something I can manage. I am totally fine with all this.
It's something I want, and something I am most definitely trying to do. They
did say that treats and such, or ordering out is fine. But like you said
Bridget, just on the weekends. Something like that. Which I like this as
well, because then it isn't so much of a shock to my system. But also, my
boyfriend is being very supportive, and tollerant of these changes I am
making. I know it hasn't been all that easy for him. I have had friends say
that I should just worry about myself. Just cook for myself, and not worry
about him. But that's a lot easier said than done. I mean, he is my partner.
So for me it isn't just that simple. We have worked it out that if he wants
to make his own choices for breakfast and lunch, that's fine. But since we
enjoy having dinner together, then I want to mostly be in charge of that. So
I usually am. This is not to say he doesn't have choices. But he knows that
I am wanting to have less processed foods and such.

I have been looking for recipes. I feel this is going pretty well. 
Although it does get a bit overwhelming at times. I have also been trying to
pay attention to if I am really hungry or not. The lady I was seeing did
talk to me about this. She suggested rating my feelings of hunger on a
scale. Scales usually don't work for me. But the concept makes sense to me,
and has actually come in handy a lot. I realized that I would snack when I
really wasn't hungry at all. For instance, when watching TV. Or if my
boyfriend wanted a snack, then I thought I did as well. When really I
didn't. So this has definitely been helpful.

I have tried hard to not beat myself up over making mistakes, or eating
something I know I really should avoid. This is very difficult for me. 
So it is certainly a work in progress. My one problem is, I will sometimes
buy a bag of the fun-size packages of M&Ms. But when I want one, I find
myself eating 2 of them. Which then defeats the purpose of having a treat.
Also, I tend to think that if I just can manage to eat one pack, that I can
then do it almost every day. So this is a struggle for me, and still needs
work. I have quit purchasing things like oreos, and peanut butter cups,
because I couldn't just eat one at a time. I figured if I couldn't do this,
then I just don't need them in the house. 
LOL!

So what is the recommended amount of sodium, for diabetics?

Also, how do you know if something is considered low in sodium?

Some of the labels I read are confusing to me. I've been looking at some,
trying to consider if I want to purchase them or not. For instance, some
Codiac cakes, frozen pancakes. I don't think I spelled that properly. But
hopefully you all will know what I meant.

I am also looking at purchasing some tortillas. But I want to watch what I
get.

Also, should I be concerned with how much fat something has in it?

I mean, with the sagerated fats? That's the ones to be concerned with, yes?

As for another food struggle I have, I struggle with knowing what I might
want to eat. I get very frustrated at times, when it comes to making these
decisions. Especially with breakfast, and lunch. So I try skipping
breakfast. Or for lunch, I will want to turn to junk, or the not so healthy
stuff. Or I might eat very little. So I totally agree, and understand that
we all have struggles when it comes to food. And I am glad that we are not
alone in this.

Isn't it crazy how one of the things we need the most, can be such a huge
struggle, and stresser?

Thanks again for all the wonderful help and support. I will keep you all 
posted as to how things are going for me.

Terri

On 1/17/2021 4:03 PM, Bridgit Kuenning-Pollpeter via Diabetes-Talk wrote:
> Terry,
>
> I know a lot of people will say watch calories, but honestly, if you're
> eating healthy, or healthier choices, calories are not as important. For
> diabetics, carbs and sodium will be the most important nutrition items to
> pay attention too. Plus, don't overwhelm yourself with this either.
>
> BTW, shop where you prefer. You can find healthy foods at Walmart just as
> much as anywhere else. Absolutely no issue shopping where you prefer.
>
> Eating out and having treats can be challenging for a lot of people. It's
> all about moderation. If you want, allow yourself a treat a couple of
times
> a week. Order a meal out on the weekend. Still stick to your carb counts
and
> meal sizes and all that, but diabetes is not about eliminating food, but
> learning how to adopt healthier ideas about food. Which really, all
> Americans need to do.
>
> A rule of thumb I learned years ago is to consider where my hunger is
coming
> from. When you feel hungry, truly get inside your body and think about
where
> the feeling is coming from. Does your stomach actually feel hungry? If
not,
> it's likely in your head, and you don't really need to eat at that moment.
> But if your stomach actually feels hungry and is grumbling and other signs
> of hunger, then you might need a snack. Also, drinking water can help with
> hunger.
>
> We all have our food struggles. We just need to learn what coping
mechanisms
> work for us. I've been super busy and stressed lately and inclined to eat
> very little in a day, which is not healthy either. I go and go and keep
> skipping meals, basically having only coffee and water all day. I'm trying
> to be better, but with so much going on, this is a problem of mine, and I
> need to do better. My point is that we all have unhealthy food habits.
Don't
> beat yourself up, just make small adjustments and learn what works for
you.
>
> Bridgit
>
> -----Original Message-----
> From: Diabetes-Talk <diabetes-talk-bounces at nfbnet.org> On Behalf Of Terri
> Stimmel via Diabetes-Talk
> Sent: Sunday, January 17, 2021 2:38 PM
> To: diabetes-talk at nfbnet.org
> Cc: Terri Stimmel <icecreamlover76 at outlook.com>
> Subject: [Diabetes-Talk] Reading labels
>
> Hello everyone,
>
>
> I hope all of you are doing well. Things are going pretty well with me.
> I am now off of my meal-time insulin. I am so very happy about this.
>
>
> I am eating better. But I am also still struggling some. I find it
difficult
> to not want to order out. I also find it difficult to not want candy. So
> these are things I am working really hard on. But other than that, things
> seem much better. So this makes me feel really good.
>
>
> I was wondering though, what sorts of things should I be watching for,
when
> reading labels?
>
> I know I of course need to watch the carbs.
>
> But what other things should I focus on?
>
>
> Any thoughts are appreciated. We shop at Walmart for most things. I would
> consider shopping other places. But Walmart is affordable for us.
> Plus, ours is set up so that we can have stuff delivered. This works quite
> well for us.
>
>
> Again, any thoughts are much appreciated.
>
>
> Thank you,
>
>
> Terri
>
>
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