{"id":527,"date":"2014-10-27T20:00:20","date_gmt":"2014-10-28T02:00:20","guid":{"rendered":"http:\/\/digitalchoke.com\/digitalchokeblog\/?p=527"},"modified":"2018-03-03T12:23:39","modified_gmt":"2018-03-03T20:23:39","slug":"changes-implemented-and-reviewed","status":"publish","type":"post","link":"https:\/\/digitalchoke.com\/digitalchokeblog\/changes-implemented-and-reviewed\/","title":{"rendered":"Changes Implemented and Reviewed"},"content":{"rendered":"<p>The <a title=\"In Which Changes are in Order\" href=\"https:\/\/digitalchoke.com\/digitalchokeblog\/?p=524\">last post <\/a>detailed my plan to deal with the diagnosis of Type 2 Diabetes. For those that were paying attention, the plan and results are, one month later:<\/p>\n<ul>\n<li><em>Limit carbohydrates at each meal to 60<\/em>: this is regularly done. There have been a few meals where the carb total was a bit above that, but on average,<em> Goal: achieved.<\/em><\/li>\n<li><em>Limit carbohydrates of snacks at 30<\/em>: when I do have snacks, I try to keep them low-sugar (and therefore low carbs). Fruits, nuts, beef jerky, grapes, apples. Even though some fruits are a bit higher than my self-imposed limit, the extra fiber in them helps reduce the sugar\/insulin hit. Some snacks, like beef jerky, are full of protein (to help with the &#8216;full&#8217; feeling), but have only very small amounts of fat. <em>Goal: achieved.<\/em><\/li>\n<li><em>Reducing portion sizes<\/em>: this one can be harder, but overall I try to keep within the &#8216;serving size&#8217; as shown on the packages. And I am slowly moving away from my long-standing practice of filling up the plate and then eating everything on the plate.<em>Goal: achieved.<\/em><\/li>\n<li><em>Increasing fiber (fruits and veggies)<\/em>: I try to have snacks and meals with fruits and veggies. That has increased the fiber, which I have noticed helps out when I visit the &#8216;library&#8217;. <em>Goal: achieved.<\/em><\/li>\n<li><em>Increase physical exercise:<\/em> I now take a 1\/2 mile walk, usually twice a day. My average pace is 2.2 mph, and there are some small elevation changes (about 80 feet total). So by the end of the walk, my heart rate is a bit elevated, as is by breathing. That seems to me as a good result.<em>Goal: achieved.<\/em><\/li>\n<li><em>Start taking metfornim<\/em> (it makes sugar processing a bit more efficient, among other things): Done. <em>Goal: achieved.<\/em><\/li>\n<li><em>Start monitoring my blood glucose level:<\/em> I measure every morning before breakfast, and usually once in the afternoon. I took a printout of my readings (I enter them into an app called &#8220;Glucose Buddy&#8221;, which lets you email your entries) to the doctor on the followup (one-month) visit after the initial diagnosis. He was quite pleased with the numbers (they are in the range of 110 to 170), and said to continue everything I am doing so far. <em>Goal: achieved.<\/em><\/li>\n<\/ul>\n<p>I had hoped with these changes that my weight would go down. And &#8212; huzzah ! &#8212; it has. I started out at 178 on the first day after my diagnosis. One month later, my weight is 168. I think that&#8217;s a good progression!\u00a0 It is not a steady decrease; the morning weight fluctuates 1-2 pounds, but the overall trend is going in the direction I want.<\/p>\n<p>And I have noticed the difference. One skinnier notch on the belt loop. Easier to bend over and tie my shoes without my stomach getting in the way.<\/p>\n<p>So, I will be continuing the same plan. Perhaps increasing the length of the walk a bit. And maybe some other exercising. My research indicates that increased exercise, and carb-watching, can only be helping my efforts to reduce (perhaps eliminate) my diagnosis.<\/p>\n<p>Huzzah for me !!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The <a title=\"In Which Changes are in Order\" href=\"https:\/\/digitalchoke.com\/digitalchokeblog\/?p=524\">last post <\/a>detailed my plan to deal with the diagnosis of Type 2 Diabetes. For those that were paying attention, the plan and results are, one month later:<\/p>\n<ul>\n<li><em>Limit carbohydrates at each meal to 60<\/em>: this is regularly done. There have been a few meals where the carb total was a bit above that, but on average,<em> Goal: achieved.<\/em><\/li>\n<li><em>Limit carbohydrates of snacks at 30<\/em>: when I do have snacks,<\/li>\n<\/ul>\n<p> <a href=\"https:\/\/digitalchoke.com\/digitalchokeblog\/changes-implemented-and-reviewed\/\">&nbsp;&raquo;&nbsp;Read more about: Changes Implemented and Reviewed &nbsp;&raquo;<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-527","post","type-post","status-publish","format-standard","hentry","category-just-saying"],"_links":{"self":[{"href":"https:\/\/digitalchoke.com\/digitalchokeblog\/wp-json\/wp\/v2\/posts\/527","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/digitalchoke.com\/digitalchokeblog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/digitalchoke.com\/digitalchokeblog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/digitalchoke.com\/digitalchokeblog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/digitalchoke.com\/digitalchokeblog\/wp-json\/wp\/v2\/comments?post=527"}],"version-history":[{"count":1,"href":"https:\/\/digitalchoke.com\/digitalchokeblog\/wp-json\/wp\/v2\/posts\/527\/revisions"}],"predecessor-version":[{"id":528,"href":"https:\/\/digitalchoke.com\/digitalchokeblog\/wp-json\/wp\/v2\/posts\/527\/revisions\/528"}],"wp:attachment":[{"href":"https:\/\/digitalchoke.com\/digitalchokeblog\/wp-json\/wp\/v2\/media?parent=527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/digitalchoke.com\/digitalchokeblog\/wp-json\/wp\/v2\/categories?post=527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/digitalchoke.com\/digitalchokeblog\/wp-json\/wp\/v2\/tags?post=527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}