Fast Food and Diabetes

I am constantly frustrated when we travel and don't want to stop for a long meal.  Where and what can I eat that is fast food?   I choose to limit myself to under 20 carbs for an items and eat no more than 45 carbs at a meal sitting.  So here - from their websites - are some items that I can possibly eat.  Wooohooo for me :)

McDonalds
Chicken McNuggets 6 pc - 18 carbs (this is with no sauce)
Spicy Chicken McBites - 18 carbs (this is with no sauce)
Premium Bacon Ranch Salad with Grilled Chicken comes with a dressing - 10 grams of Carbs
Premium Caesar Salad with Grilled Chicken comes with a dressing - 10 grams of Carbs

Wendys
Chicken BLT Cobb Salad - 9
5 Piece chicken nuggets - 13 (this is with no sauce)
5 Piece spicy chicken nuggets - 12 (this is with no sauce)
Stay away from the BBQ, Honey Mustard and sweet and sour sauce - Ranch comes in at 2

Taco Bell
Fresco Chicken Soft Taco - 18
Fresco Crunchy Taco - 13
Fresco Grilled Steak Soft Taco - 19
Chicken Soft Taco - 18
Crunchy Taco - 12
Crunchy Taco Supreme - 15
Dorritos Locos Taco - 13
Dorritos Locos Taco Supreme - 15
Grilled Steak Soft Taco - 19
Soft Taco Beef - 19
Volcano Taco - 14
Cheese Roll up - 18
The 'sauce' packets don't amount to much carb wise so enjoy.

Jack in the Box
Grilled Chicken Salad - 14
Chiquita apple bites with carmel - 17
Grilled Chicken Strips with Teryaki dipping sauce - 16
Chicken strips grilled 4 pieces - 5 (this is with no sauce)
Chicken Club Salad with Grilled Chicken Strips - 12
Beef Taco - 17
1 Egg Roll - 15

KFC
Actually you can eat all of their chicken - all recipes - but only one piece if it's a breast but up to 3 for wings or legs and still be under the magic 20 grams of carbs.
Crispy Strips 3 - 17
Popcorn chicken Individual - 18
Original Recipe Bites 6 - 7
Double Down with Original Recipe Fillet - 18
All the salads are good - but stay away from the 'Hidden Valley' Ranch dressing and the croutons.
Okay sides are Green Beans - 4
Mashed Potatoes with Gravy - 19
Mashed Potatoes without gravy - 15
Macaroni and Cheese - 19
As far as sauces are concerned - stay away from the orange ginger, spicy chipolte and sweet and sour.  These will push your numbers up to high.  All the rest are acceptable.

You won't find Carl's Jr. here.  I don't eat there.  Personal protest against their horrible TV ads.

For a list it's not bad or atleast it's a start.

Enjoy!

Update:

Did Panda Express last night and numbers were horrible so went on line to check.  Okay, so the sweet fire chicken is not a good idea (53 carbs) but I can have kung pao, broccoli beef and black pepper chicken.  And, of course, I can have all the veggies I want.  But definitely no rice.  And it doesn't matter in what form either (steamed or fried).  No, No and No!

Diabetes and Counting Carbs

I am a diabetic and have been for over 9 years.  My Mom had type 2.  Usually that is related to weight but not with my Mom she was, as my brother-in-law once said, 'a bag of bones'.  And yet she was insulin dependent.  I also have other family members who have diabetes who are not overweight - it's just in our genes. When my Mom passed in 2003 I started using her blood sugar monitor.  That's when the challenge began.  My first reading was 230.  My Brother who had been helping me learn how to use the monitor (he's diabetic too) looked at me wide eyed when the reading came up.  Not good.  I had no idea that your blood sugar should be around 100.  So it was off to the Doctor for me.

Fortunately I got a Doctor that wanted to try to help me rather than just putting me on Medications.  So I was off to meet with a dietitian and learn about carbohydrate counting.  After several months of trial and error I was able to control my Blood Sugar with JUST DIET AND EXERCISE.  No medication for me :)

I have had several people ask me how to do it and thought I would share with you all.  Please note that I am not a dietitian and this is 'my' method.  Run it by your Doctor first if you are concerned.  But it's easy - truly.  It's just a matter of assigning a carb amount to the food that you eat and then staying within certain dietary numbers for each meal and snacks.  I will show you how I do it :)

So everything in my life that I eat, that is a carbohydrate, has been given a 15 carb rating.   I do everything by approximations.  Which means some of these meal items are worth a little more and some a little less but they are all worth around 15 carbs each (or a multiple of 15).  Oh, and I drink a ton of water.  Most of my drinking at meals is water.  I would rather use my carbs for something more fun to eat :)

My eating pattern is:
30-45 Carbs for Breakfast
15 Carbs for Snack
30-45 Carbs for Lunch
15 Carbs for Snack
30-45 Carbs for Dinner
15 Carbs for Snack

I should also mention here that I eat 'normal'.  I have no extremes in my diet (not vegan or only organic or DASH or whatever) and I eat junk food and desserts too.  I just work them into the menu. 

So let me give you a basic method for counting:
Meat and Veggies (except those below) are basically free (unless you have a lot of sauce on the meat). 
Starches like Potatoes, Pasta and Rice are measured in 1/2 cups for 15 carbs. 
Fruit (except dried) is also measured in 1/2 cup or a medium sized fruit for 15 carbs.
Bread is 1 slice, 1/2 a bagel and one small roll are all 15 carbs. 
Milk and milk products (like yogurt, cheese and cottage cheese) have carbs too - 1 cup fat free milk, one slice of cheese, one 6 oz container of yogurt and 1/2 cup cottage cheese - 15 carbs. 
Now becareful - some veggies have hidden carbs - especially your yams, sweet potatoes, potatoes, and winter squashes.  Just watch them.  And sauces can kill you if you don't know what is in them.  And if you drink alcohol - this would be a great time to quit since alcohol is high in sugars.

So here is some idea of how I eat:

Breakfast

30 – 45 Carbs

1.  1 serving of Oatmeal and 1 cup of non-fat Milk (45)

2.  1 serving of Kashi without dried fruit, one hard boiled egg and 1 cup of non-fat Milk (45)

3.  1 egg, 1 slice of toast and 1 cup of non-fat Milk (30)

4.  ½ cup peach slices, 1 slice of toast and 1 cup of non-fat Milk (45)

5.  ½ bagel, 1 tablespoon of cream cheese, 1 egg, 1 cup of non-fat Milk (45)

6.  1 Slice French Toast, Sugar free Syrup, 1 cup non-fat Milk (45)

7.  ½ bagel, 1 Tablespoon of cream cheese, ½ cup peaches, water (45)

8.  ½ bagel, ¼ cup cottage cheese, 2/3 cup orange juice (45)

9.  1 quarter Belgian waffle, ¼ cup applesauce or ¼ cup sugar free syrup, 1 cup non-fat Milk (45)

10.  ¼ cup egg beaters, ¼ cup onion, mushrooms and zucchini, 1 Tablespoon shredded cheese, 1 slice toast, 1 cup non-fat Milk (30)

11.  1-8” Tortilla, ¼ cup egg beaters, 1 Tablespoon shredded cheese, 1 breakfast sausage, ¼ cup salsa, 1 cup non-fat Milk (30)

12.  1 serving of oatmeal with milk and 1/2 cup smoothie (45)

13.  1 cup smoothie, a hard boiled egg and 1 slice of toast (30)

*2/3 cup of orange juice may be substituted for Milk

Snack

15 Carbs
1. ½ cup non-fat Milk and 1 slab of Graham Crackers
2. 2 long celery sticks and 1 Tablespoon of Peanut Butter
3. 2 cups popcorn plain
4. Apple with 1 Tablespoon of Peanut Butter (or plain)
5. Sugar Free Jello
6. One serving of fruit*
7. 1-8”tortilla rolled with mustard and deli ham slice.
8. ¼ cup low fat cottage cheese with ¼ cup fruit cocktail
9. ½ cup ice cream, frozen yogurt, no toppings
10. 3 Ritz crackers and 1 slice of cheese
11. ½ cup pretzels
12. 10 peanut butter pretzels
13. 1 cup sugar free hot chocolate

* One Serving of Fruit – ¼ cup raisins, one apple, ½ cup applesauce or peaches or fruit cocktail, ½ banana, one orange, ½ cup grapes

 Lunch

30 – 45 Carbs

1.  1 slice of bread, 3 slices of Deli Turkey, Mustard, one serving of fruit*, water (30)

2.  ½ can of soup, ½ cup carrots** with fat free ranch dressing, one serving of fruit*, water (30)

3.  1 cup chili, one serving of fruit*, water (45)

4.  One 8" Tortilla, 3 slices of Deli Turkey or Ham, Romaine Lettuce, 2 Slices of Tomato and Mustard, one serving of fruit*, water (45)

5.  Chicken Salad – One cup of Lettuce, 1 Tablespoon shredded Parmesan, ½ cup cooked chicken, 2 Tablespoons Dressing, water (30)

6.  1 grilled cheese sandwich, ½ cup carrot sticks**, water (30)

7.  ½ can soup, ½ sandwich, water (30)

8.  ½ peanut butter and jelly sandwich (limit peanut butter to 1 tablespoon and Jelly to 1 Tablespoon), ½ cup carrot sticks**, one serving of fruit*, water (30)

9.  One Hot Dog and Bun, ½ cup carrot sticks**, one serving of fruit*, water (45)

10.  One Corn Dog, ½ cup of carrot sticks**, one serving of fruit*, water  (45)

11.  ½ bagel, Deli Turkey or Ham, Mustard or Fat Free Mayo, Lettuce and Tomato, one serving of fruit*, water (30)

12.  1 slice of bread, Canned Tuna (or Chicken or Beef) made up with celery and fat free mayo, Lettuce, one serving of fruit*, water (30)

*One Serving of Fruit – ¼ cup raisins, one apple, ½ cup applesauce or peaches or fruit cocktail, ½ banana, one orange, ½ cup grapes

** side salad may be exchanged for Carrot Sticks (fat free dressing only)

Dinner

30 - 45 Carbs

BASIC COMPONENTS -  3-4 oz of Meat or Protein (beans), 1 cup of approved veggie (steamed, salad-ed, stir-fried, etc.), 1 serving of carb (1/2 cup rice, medium potato, 1 cup pasta, 1 slice bread), Water or diet soda. 

1.  3-4 oz of Salmon, Large Salad*, 1 slice of bread or 1 med baked or steamed potato, water or diet soda (45)

2.  1 hamburger with low carb bun (no cheese), lettuce, tomatoes, water or diet soda (30)
3.  1 medium slice of beef roll (family recipe), gravy, large salad*, water or soda (45)
4.  1 BBQ Chicken Breast, ½ cup veggies**, ½ cup rice, water or diet soda (15)
5.  1 cup pasta, 1 cup spaghetti sauce with 3 meat balls or 1 cup San Francisco Sauce (My Alfredo sauce made with apple juice), 1 tbs. grated Parmesan cheese, large salad*, 1 dinner roll, water or diet soda (45)
6.  1 hoagie roll, 3 deli slices of roast beef, 1/3 cup au jus, large salad*, water or diet soda (45)
7.  1 slice of pizza, large salad*, water or diet soda (30)
8.  Meat (chicken or Beef) and Veggie** Stir-fry, ½ cup rice, water or diet soda (15)
9.  1 cup Homemade Chili, 1 corn muffin, large salad*, water or diet soda (45)
10.  1 cup twisty pasta salad with chicken on a ½  cup of fresh spinach  (family recipe), water or diet soda (30)
11.  Large Salad* with 1 grilled chicken breast on top, dinner roll, water or diet soda (15)
12.  1 ½ cup of Hamburger Pie (Hamburger, Mashed Potatoes, mixed veggies), water or diet soda (45)
13.  2 Salmon Cakes, cream sauce, large salad*, water or diet soda (30)
14.  Chicana (family crock pot recipe), 2 small 6" tortillas, fat free sour cream, large salad*, water or diet soda (30)
15.  1 ½ cup of beef stew, water and diet soda  (45)
16.  Medium Size Piece of pot roast, 1 medium potato, 1/3 cup cooked carrots, water or diet soda  (30)              
17.  1 Sloppy Fred (family name for Sloppy Joe's), large salad*, water or diet soda (30)
18.  2 slices of Ham, ½ cup rice, ½ cup veggies, water or diet soda (15)
19. 1 ½ cups ham stew (family recipe), water or diet soda (45)
20.  1 med BBQ steak, 1 med baked potato, ½ cup veggies, water or diet soda (15)
21.  Dinner of your choice

** Veggies may include – green beans, corn, peas, mixed veggies, broccoli, carrots, stir-fry zucchini, onion and tomato,

* Salad may include – romaine lettuce, celery, spinach, tomatoes, cucumber, carrots, broccoli, sliced almonds, feta, grated Parmesan,

As you can see, I don't starve myself.  I do all the snacks - they are really important for maintaining your Blood Sugar stays constant.  And that is it.  I just did this for months and months and lost the weight I was carrying and my Blood Sugar has maintained it's self.  Enjoy!

 

 

 

 

 

Diet Diary and General Fluff :)

Okay so my diet diary is a success.  If nothing else I am still keeping it and my Blood Sugar is now consistently in the 100's (last night it was 97 before bed - wooohoo for me).  So I have to say if you are thinking about a Diet Diary - stop and just do it.  I am suprised.  I think you will be too.  And with that I'm done reporting on my Diary.  I'm still going to keep it but I'm not sharing with you all unless something amazing happens :)  Enjoy!

My Diet Diary Revisited

So I have been doing this for a week now and am still at it.  Surprised?  Yup, me too.  Anyway I have noticed a definite change in my Blood Sugar (BS) and my weight is down 2 pounds even after labor day yesterday and eating my way through 2 BBQ's.  My BS last night was 126 and this morning was 111.  Pretty darn good if I say so myself.  And I have actually had several readings in the AM in the 100's.  Wooohoo for me :)

So what have I noticed while doing this?  Well I am more food conscious.  It was, that if I was hungry, I would just grab the first thing I could find (usually bread or cookies) now I pay more attention to what I'm grabbing.  And I look for healthier alternatives to my usual snacking.  Does this mean that I eat no more bread and cookies - as the kids would say, hecka no.  But I am not eating 3 or 4 of those items a day.  Only one.   And I try to eat it earlier in the day so I'm not carrying it at night.  Gives me a chance to work it off.

So on to week 2. 

Enjoy :)

My Diet Diary

So my health has not been the best over my life time.  I had every childhood illness that was possible in my day and a few more :)  As an adult I have spent more time (and money) on health issues than anything else.  Top that off with battling cancer twice, diabetes and lymphedema.  I often times say that Heavenly Father gave me a great mind and a crummy body. 

So that said I have been noticing an increase in my blood sugar level over the past few months that has had me worried.  In 2003, after my Mom's passing, I inherited her blood sugar monitor and discovered that I had a problem.  I was overweight and eating badly and my blood sugar was coming in around 200+.  So off to the Doctor I went.  After some experimenting with food and exercise and monitoring my BS (Blood Sugar) we (the Doctor and I) found that by simply eating healthy and exercising I could bring my BS back into normal range without medication.  So I dieted and exercised 40 pounds of me off and watched what I ate for the next few years until about 5 years ago when I had cancer (again) and was supposed to die so my attitude was like 'who cares'.  So I ate whatever I wanted.

So here I sit 5 years later still alive :) and struggling now with no longer being able to keep my BS under control with just diet and exercise.  So I'm looking at Medication.  That's when I put my food down.  NO - I absolutely refuse to add one more pill to my life.  'No More Meds' is my battle cry.  I know my Mom was an insulin dependent Type 2 diabetic and was skinny as a rail so I have that in my genes but I refuse to give in without a fight.

Enter my Diet Diary.  I really thought this would be just another exercise in futility.  Nope, been doing it only 3 days and have already lost 3 lbs and find myself not eating the junk I would in the past.  Now if it will just hold.  I will keep you updated on that.

So what do I measure, you may ask?  Well I do my BS in the AM and at night before bed.  I also weigh myself every morning.  I have not really gained any weight over the years since my initial weight loss but I could still afford to get my weight down lower into my healthy range.  I'm sort of at the top of it right now. 

I write down everything I eat - everything.  And I leave my Diary out for all of my family to review so that they can cheer me on or tell me what for.  I think I eat less junk out of fear of what they will say if I mess up.  Whatever motivation works.  

So I started out the week on Sunday AM at 166.3 with a BS of 110 - this AM I was 163.9 with a BS of 118.    I'm 5'9" so that weight is nothing to panic about but I would like it down in the 140's.  Although what I am going to wear when I get that size is going to be a challenge.  I'm tall and really skinny on my bottom half (we are a no butt family) and can't find pants (comfortable pants) to fit me to save my life.  Oh, well I will deal with that later.

So this is my weekly report.  Hopefully we will see that BS coming down as my weight comes down and my diet become more consistent. 

Enjoy!  Someone should because I won't be :P