I’ve worked with Dr. Joe Klemczewski over the last year in preparation for my figure competitions.  He has helped me lose weight and regulate my diabetes. 

Alissa: Can you tell me a little bit about your background, credentials and how you
are able to help somebody diet in a healthy way to compete in a fitness
competition like myself?

Dr Joe Klemczewski:   I became interested in nutrition when I was about 12 years old. I changed schools in the fifth grade and new friends pulled me into sports, but I was a chubby inactive kid. I wanted to catch up to my peers—I was inspired by performance, athleticism, and the sheer fun of sport. That led to weight lifting and it was a very positive turn for me. By the time I graduated with a degree in physical therapy, I was on my way to becoming a professional bodybuilder. I pursued a masters in health and doctorate in nutrition to support my hobby, but it naturally pushed me into a career in the fitness industry. After owning a health club for 10 years, I created The Diet Doc, LLC, went back to school for another PhD in health education, started writing and publishing nutrition books, and licensing our program around the world.

Alissa:   Do you believe an athlete with diabetes can compete in a professional sport?
What are the pros and cons?

Dr Joe Klemczewski: It’s absolutely possible, but can be extremely dangerous if the athlete isn’t careful and responsible in monitoring the condition. It’s easy to get caught up in training or performing and end up in a compromised state. The pressure of achievement—especially if others depend on the athlete—can push the condition further away as a priority, symptoms can be ignored, and bad things can happen. The pros, of course, is that activity and exercise is a great benefit to a diabetic. It can prolong life, increase quality of life, and reduce complications.

Alissa: What kind of diet would you use that might be different from somebody who
doesn't have diabetes?

Dr Joe Klemczewski:      I’m a fan of healthy, balanced eating and dieting, so there’s no difference in the way I would treat a diabetic. I constantly emphasize that blood sugar and symptoms are more important than the objectives of a diet. If a diabetic is following a diet of any sort, and they ignore symptoms because the diet they’re following wouldn’t allow for a deviation, it’s more than wrong—it’s irresponsible and can be fatal.

Even though my nutrition practice is naturally diabetic-friendly, I would always be careful to not reduce carbohydrates to levels that would compromise the condition.

Alissa:   What are the health advantages of following your diet regimen as opposed to
other diets commonly used?

Dr  Joe Klemczewski:   I’m always going to include an appropriate amount of protein, but not too much. Diabetes can cause the vascular system and fragile tissues to degenerate and excess protein exacerbates that process. I like to include enough dietary fat to allow for flexibility, but also so that healthy fats can be a consistent part of nutrition. That leaves, carbs, and since I’m not going to suggest a faddish or impractical diet (like very-low-carb diets), there is always room for a good, safe amount of quality carbohydrates.

Alissa: How do you advise competitors or athletes to have a healthy lifestyle
(whether or not they are diabetic)?

Dr Joe Klemczewski:   There’s a growing fascination in the general population diet industry and in physique sport with “flexible dieting.” What was once seen as simplistic—counting calories versus using a hyper-specific, restrictive diet—has become the new trend. I think the original problem with tracking calories was that it wasn’t specific enough. Twenty years ago, the programming I introduced into the industry used flexible dieting principles, but included guidance based on goals and circumstances. I created ranges for protein, carbs, and fat, and offered help in meal planning, but the client could select foods they liked. It took a generation, but now it’s becoming the norm, even with big-box diet chains.

Alissa: What type of foods do you recommend? Is it possible for diabetics to have a
variety in their diet?

Dr Joe Klemczewski:   Absolutely. Just like the premises I began with 20 years ago for non-diabetic clients, it’s important for anyone to enjoy flexibility. It just takes a little dedication to learning what is in food.

Alissa:  Are there any healthy splurge foods a diabetic can enjoy?

Dr Joe Klemczewski:   Even a diabetic can process high-glycemic, sugary carbs, but like anyone, it’s not healthy to make that the norm. Small indulgences are, I think, a normal, healthy part of life. If someone decides never to eat something that would be considered “bad”—ever—that’s their choice. I don’t think it’s possible, and it can lead to obsessive or compulsive issues like bingeing, so I prefer to include small, manageable amounts of decadent foods.

Alissa:  Are there any foods that a nondiabetic can eat differently than a diabetic?

Dr  Joe Klemczewski:   A non-diabetic can certainly get away with abusing food without the acute health consequences, but look at our society: there’s still a cost. That’s why type-II diabetes has become such a health crisis.

Alissa:  Can you can help explain what an athlete, or physique competitor, eats during in-season training and the differences off-season?

Dr  Joe Klemczewski:   Someone trying to accomplish body composition goals—getting leaner or gaining muscle—will need to be objective and consistent. They’re going to eat higher-quality food and avoid deviations as much as possible. But, the goal of anyone should be health regardless. Someone who is diabetic or non-diabetic shouldn’t let their weight deviate greatly, and I would hope their eating habits are healthy year-round. Again, someone not in the acute phase of a training need might enjoy more margin for error and not be quite as diligent, and that’s where flexible dieting comes into play, but I don’t consider there to be dramatic differences. 

My daughter Molly shares her experiences and gives some helpful advice

Today is my birthday.  I received the best birthday present I could have possibly wanted when I woke up to my 2 children’s love, hugs and kisses!  I’m blessed to have two beautiful children to celebrate my special day!

As diabetics, my daughter and I can’t share in the tradition of eating birthday cake; so instead of cake, Molly gave me the gift of working on this blog together.  I interviewed her on what it’s like to live with diabetes during her first year of middle school. 

Even though I sometimes feel sad or upset that Molly has diabetes and wish there was a cure, in a strange way I feel blessed to have a child with diabetes, because of the way Molly handles it.  Diabetic children face many limitations and adjustments. Molly’s challenges living with diabetes includes learning to independently care for herself and thrive emotionally. My daughter has embraced her diabetes with such a positive outlook.  She educates her peers in school about what diabetes is, advocates to groups of people by speaking publicly, and attends/fundraises for the JDRF Walk for a Cure each year with such pride.    She has demonstrated such self control by accepting that she can’t have the yummy treats and making good choices, including counting her carbs beautifully, and always making wise choices with her meals.  She handles other children eating food she can’t at holidays and birthday parties with such grace. She is such a special and loving child, and it makes me proud that I have a child who can be a positive example for others. 

Diabetes is hard for children, but it’s not easy for parents either. Parents have the responsibility of supporting and teaching our children positive, healthy choices, and always letting them know we are here for them. 

It gives me great pleasure to share with you this interview with Molly.

Living with Diabetes in School

Alissa:   What do you do if the teacher is talking and you feel your blood sugar is low or high?  How is your teacher educated handling your diabetic care in their class?

Molly:  I have a 504 medical care plan that Austin Independent School District requires for any student with special needs or accommodations that my teachers are required to follow in their class.  My teachers are all educated by the school nurse and are aware of the warning signs and symptoms of hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar).   The teachers are provided with juice and snacks and have a phone in the classrooms for emergencies.  I am allowed a medical pass to go to the nurse even if I’m in the middle of a test or lesson.     I go up to the teacher and tell her, “my blood sugar feels low (or high) and I need to go see the nurse”.

Alissa:  What do you do for your lunch time routine?

Molly:   I leave class 2 minutes early, go to the nurse, hand her the paper with my carbs, test my blood sugar, and while I enter the carbs in my pump, the nurse calculates the math to check that my pump is right.

Alissa:  What do you do if your blood sugar is high (hyperglycemia)?

Molly:  I go to the nurse and test my Blood sugar.  If it’s over 300, I correct for a high, test for ketones, then I drink a lot of water and retest 2 hours later.  Many people have never heard of ketones.  Ketones are substances that are made when the body breaks down fat for energy.  Normally, your body gets the energy it needs from carbohydrates in your diet.  But stored fat is broken down and ketones are made if your diet does not contain enough carbohydrates to supply the body with sugar (glucose) for energy or if your body can’t use blood sugar (glucose) properly.  I check my ketones with special strips called ketostrip from a local drugstore.  I urinate on a stick and use a color pattern located on the test strip bottle to measure my ketones from trace to high ketones. 

Alissa:  What do you do if your blood sugar is low (hypoglycemia)?

Molly:  I go to the nurse, check my blood Sugar, and then if it’s 70 or below, I get preferably a juice box or glucose tablets with 15 carbs, but sometimes a snack with 15 carbs and then recheck 15 minutes later.

Alissa:  Do other kids ever ask, “Can you have this?”, when you know you can’t?

Molly:  People do that all the time, like in the theater for Valentine’s day we got donuts and everyone asked, “Can’t you just have one?”  I explain briefly what diabetes is and although usually they don’t understand they support me or try to bring in something sugar free.

Alissa:  Have you ever been acknowledged by some mean diabetes name?  How do you handle any negative comments?

Molly:  From 1^st grade up until 4^th grade a mean boy called me diabetes girl.  I didn’t tell anyone, because I thought nothing would be done about the bullying.  I also thought he wouldn’t stop calling me names and telling someone would only make him do it more. 

Alissa:  Do you ever feel your friends are avoiding you because they’re scared of you (and your diabetes)?

Molly:  No I don’t, but it happens to a lot of other diabetics

Alissa:  Do your friends not invite you over secretly because they’re worried about your diabetes?

Molly:  Most likely, but I don’t know for sure.  It’s hard when I hear about the foods kids are having at birthday parties and all of my friends who attend, and I am usually the only friend left out.  I’m told that there was a limit on who they can invite.  It does hurt my feelings, but I’m use to it and accept it and know this isn’t a good friend but an acquaintance and just accept them for who they are. 

Alissa:  Do you ever feel left out in school activities, experiments, or holidays because of diabetes?

Molly:   A lot of the time, because people will get to eat things in class during parties or for fun, and I don’t.  I am accustomed to knowing I have to pass on the treats.  I feel upset, but I know I need to stay healthy and make the right choices.  I’m used to it, but it still is hard.

Alissa:  Do people ever go, “Is diabetes contagious?”

Molly:  Yes! All the time!  This is the worst comment out of all comments, it’s so annoying and I hate it! People get scared thinking they are going to get diabetes and step away from me. – almost every new person I meet asks” isn’t diabetes contagious” and I say, “only in genetics”. 

Alissa:  How do you handle ketones?

Molly:  I handle ketones by drinking water non-stop throughout those 2 hours and DON’T EXERCIZE IF THERE ARE SMALL OR ABOVE!

Molly you are an incredibly special girl and I’m always so proud of you.  You are a gift, and such a

good, well mannered daughter!  I couldn’t be more proud of you!

I found out today my insurance provider doesn't pay for insulin at full cost and that I'm responsible for 50% of it. If I had to pay out-of-pocket it would've cost me $193 a month each for Novolog and Lantus. My test strips were also covered at 50% and that would've cost me $100 a month.

It helps to have a good rapport with your local pharmacy as well as your insurance agent. I spent a good amount of time today working with the insurance company, the doctor, and the pharmacy to help me find a medication that will be covered. With patience and persistence, I was able to find out that Humalog, and Levemir, were covered at full cost. This insulin is the exact replacement but different manufacturer.  Although change is always difficult, I felt pleased that this is one less expense I have to carry.

If you find it's too hard to continuously pay for your diabetic medication, I'd like to suggest calling your insurance company and working with your local pharmacy to find ways to lower your cost of expenses.

There are many challenges that we face as a diabetic and even more so as a diabetic figure competitor. It has been a tremendous growing and learning process for me to continuously monitor my basal insulin, short-term insulin, carb counts, as well as changes throughout the process of competing. The closer you get to the competition, the lower the carbs and amount of basal insulin needed. Previously I had blogged that my sugars were continuously high. Now I have the opposite - hypoglycemia.

I could easily say forget about it, I don't care anymore, this is horrible, why me, why do I have to live like this. With diabetes, it's the choices we make that will help us grow and thrive. I am a fighter – strong, determined, motivated and driven.  This isn't a natural instinct – it’s learned behavior that you can control. You have to be at the point where you want to mentally make that change such as a diet/weight loss, or exercise and a healthy lifestyle. This has to come when you are ready. I enjoy blogging because I want other people to know they’re not alone – we’re all going through the same issues.

What most people don't know about me is that I'm like everybody else - I've struggled with eating, weight, and lack of energy to go to the gym. I've struggled as a single parent with children and as a person who's had to move from one lifestyle to another. Change has affected me as much as anyone. The last six years of my life has been a work in progress. Unfortunately, there have been more negatives than positives, but with a lot of hard work within myself and motivation, I have picked up the pieces to the point where I know where I’m going and I'm not stopping until I get there.

I’ve realized I need to see my endocrinologist regularly, listen to their advice, and keep clear notes of what I'm doing. I also see the dietitian weekly now - I give them my weekly diet, exercise routine, and log every single thing I do. I'm going to take a picture and show this - it might help you to learn what can be done to regulate and control diabetes by taking notes.  You’ll see in the log my hypoglycemia, and what my dietitian today has done to help me change and prevent low blood sugar from here on out.

A question I get asked frequently is what my diet is like. I deviated from my regimen last night . I went out for my trainer’s birthday for about an hour at a later time than I usually go out.  My life is very routine - I try to eat at the same times every day, work out at the same times, and wake up and go to bed at the same time.  In the time that I was out, I danced briefly; however, my last meal had no carbs and left me with an empty stomach.  In other words, I didn’t have any food in me when I went dancing, so my blood sugars went low.

When your sugar goes low, you go into panic mode.  You worry about fast acting carbs , when will they work, will it be enough, is it going to affect my weight, my sleep, my morning routine.  Unfortunately my body required more than 60 carbs overnight which left me exhausted this morning.  Not only did I lose an hour of sleep due to Daylight Savings, I didn’t have energy to go to the gym, which I do every Sunday morning.  I never sleep in because my first meal was at 7 am in the morning.  So what did I do about breakfast?  I ate my morning breakfast as planned but I removed my second meal.  I had the opportunity to go back to sleep and I did as it’s important to keep your body well rested.  I had to go to work this afternoon.  Daylight Savings affected me and I was exhausted, but I got through the day as we all do when we’re tired.  It’s very common to ask ourselves, I’m tired do I need to skip the exercise today? As I’ve mentioned in a previous blog, it’s the days that I’m tired that I feel the most productive with my workout.  After work, I went to the supermarket, to buy my key staples for the week.  This leads me back to what does my diet consist of.  Keep in mind a healthy eating and exercise regimen, I pushed through my fatigue, focusing on the key staples I eat on a daily basis as a diabetic.  I thought I’d share these healthy choices with you.  These products are all great complex carbs, low in sugar and high in protein, that are good staples for your diet, whether you’re a diabetic, athlete, or anyone who’s trying to watch their weight.  I always eat a complex carb with a protein, use portion control, and read the labels on the packages. 

My blood sugar dropped low while shopping for groceries.  I went back to my most recent blog about the hypoglycemia rule of 15.  This time, I used glucose tablets that I had on hand.  This required me to use 45 carbs within a 30 minute period.  As I sat in the parking lot waiting or my sugar to go up, it was around 4 pm in the afternoon, I was tired, hungry from low blood sugar, daylight savings time-lagged, yet knowing I need to do a work out. I did self talk using my own blogs to help motivate me and get the energy to do a workout at the gym.  I could have used exhaustion or low blood sugar as an excuse to not exercise. Instead I used it as a positive, and went to the gym despite my exhaustion.  I had a very productive workout, I feel refreshed, and I’m glad that I was able to give myself the positive reinforcement using self talk.   This is why I like to blog; I take my own life experiences, which you might be experiencing too, so that we can all learn together.  All of us are in the same boat.  Managing Diabetes is a science.  There’s no explanation for the highs or the lows, but there are healthier ways to self-manage.

Alissa interviewed Dr. Blevins, M.D., Endocrinologist, Texas Diabetes & Endocrinology on the effects of balsamic vinegar on blood sugar

Alissa:  For the last two weeks, I've experienced my blood sugars increase and I realized today after doing some research it was balsamic vinegar.  How does balsamic vinegar affect blood sugar?  Do you recommend using it and how much should you use if you use it?

Dr. Blevins:  Balsamic Vinegar does certainly have calories and it depends on how much you use.  Tell me this – how much were you using?

Alissa:  I use the big bottles you get at Costco – I was using a bottle every 4 days, so probably a quarter bottle a day

Dr. Blevins: I have to admit I don’t know what those bottle look like but, how much is in a bottle? 

Alissa: Let me check… 1 liter

Dr Blevins:  Vinegar can be formulated in different ways, but usually a cup is about 40 grams of carbs or so, but what does it say on the label?

Alissa:1 tablespoon has 2 grams of carbs and 10 calories and 2 grams of sugar

Dr Blevins: A liter is 1000 CCs, so you’re talking about 70 tablespoons.  There’s definitely carb in balsamic vinegar.  The story here has more to do with being very careful about food and look at the label carefully. 

Alissa: Yes

Dr Blevins:  It’s low fat and that’s good, but it’s pretty high in sugar.  It’s liquid, readily absorbable, and it could spike your sugar since it does have a lot of sugar.  So 1 tablespoon is 2 grams, and you’re taking 250 ccs/day, a quarter of the bottle per day.  The math on that would be about 17 tablespoons, so you’re getting mid-30s of grams of carb per day.  That’s quite a bit of quickly, readily absorbable carb.

Alissa: Yes, I’m cutting it out of my diet permanently!

Dr Blevins: Although it’s not hidden, I think the perception many people would have is the same as yours which is that it’s not a high carb source.

I learned something new today that I felt is important.  Sharing the kind of information that can help people is the reason why I enjoy blogging.  I provided my endocrinologist with information from my dietician appointment - the diet for the week and carb counting. I provided my weekly blood sugars as well. 

I was asked what I do when my blood sugar runs low.  I told him I eat my staple of two 3 ounce sweet potatoes and that if my sugar was below 50 and doesn’t go up right away, I’ll eat 6 ounces of sweet potatoes.  The Dr. was surprised at my response, saying that all complex carbs(a sweet potato is a complex carb) take longer for your body to digest, which in turn causes glucose to go up more slowly.  In other words, a complex carb is not a good rescue carb.  In all my years of competing, I had been concerned about sugar ruining my competition, yet 15 grams is 15 grams no matter what kind of carbs you put in your body. 

Quick sugars are any simple sugar such as orange juice, glucose tablets, or glucose gels that get in and out quickly.

HYPOGLYCEMIA SYMPTOMS:  Fast heartbeat, fine tremor, sweating, anxious, hunger, headache, irritable, weakness, and fatigue.

HYPOGLYCEMIA REMEDY:

Check blood sugar → low is considered less than 70mg/dl

1. Treat according to reading
   • Fast-acting carbs 50-59: treat with 30 grams
   •  Less than 50: treat with 45 grams 
2. Wait 15 minutes for conversion to blood glucose and for symptoms to subside
3. Re-check blood sugar - if still less than 70 then treat again, according to the new reading

Examples for 15 grams of carbs:

• 4 oz juice
• 8 oz milk (1 cup)
• 1/3 can regular soda
• 3 square of 4 round glucose tabs
• 3 round peppermint candies (chew)

Today there was black ice on the roads in Austin which created many accidents and closed off roads.  Despite the weather and bad roads, I was determined to get my work out in.  I was on my way to the gym, but had to turn around and come home. 

Being stuck at home due to inclement weather gives you the unwanted opportunity to eat too much food since the refrigerator is always there! So how do I preoccupy my time and redirect myself to avoid unhealthy foods? Here are some suggestions to make sure you stay fit while staving off cabin fever when bad weather hits! Even though all these activities do not pertain to everyone there is always an activity to preoccupy your time.

My children and I eat healthy and occasionally they have yummy treats. Today we decided to take out a cookbook and make a recipe to eat for our meals.  My children love chocolate pudding. It's an easy and delicious recipe that children and even adults love. Since my daughter and I are diabetic, we buy sugar free. We also enjoy dairy and vegetarian meals, so we chose carb-counting cottage pancakes, homemade applesauce, vegetables stir fried in Pam spray and a turkey meat loaf with baked potatoes, measured and mashed in the food processor.

Later today we will have sugar free hot chocolate and light the fireplace. We have sugar free marshmallows and graham crackers with a few sugar free chocolate chips, counting out with serving size on the bag. My kids love making s'mores, however we limit it to two each for portion control. We will have popcorn tonight watching a movie. These are all great choices.

We have monopoly at home and we also enjoy playing many other family games. Even if you are spending the day on your own, there are card games, cross word puzzles, reading, and movies, amongst other activities.

I’m hungry as I write this - I eat the same meals every three hours per the strict diet for my figure competition. I look at the clock hoping it's another meal time soon because I'm bored and food consumes my mind. So, how do I get through it? Although we are in the kitchen near all the food, having a prearranged meal help keep your mind off of food and even gives you apples or vegetables to snack on. I keep my mind preoccupied using all of the tips I've provided – this is the way to promote a healthy discipline with the foods you consume.

My sugar just dropped low. I blogged previously about low blood sugar and how to stop yourself from binging. I wanted to eat but I remember what Dr. Blevins mentioned (Cravings and Low Blood Sugar an Interview with Dr. Blevins) and it worked. I stopped myself from binging.

Whatever you decide to do, remember your ultimate goal of keeping fit and eating healthy!  I’d love to hear what you do during inclement weather – please scroll down and tell me in the comments section.

Alissa: A question I’ve been asked, and it’s a problem both myself and my diabetic daughter - when your blood sugar drops low, what do you suggest eating to stop cravings and hunger - because I know for myself and my daughter, that’s we go on a binge and it’s so hard to avoid, what do you suggest for that?

Dr Blevins:  You’re talking about a craving, and when you get low, your body is saying , protect me, I want to survive.  Somehow all of the hunger mechanisms go haywire.  You can talk yourself through it, but logic doesn’t always win out when it comes to craving. 10-15 grams of simple carbs is the advisable amount to take for a low.  The best approach, generally speaking, is to use a finite amount of carb for example three glucose tabs.  Then you can tell yourself I just took in more or less 15 grams and I know that’s going to work.  That’s probably the best approach.  There’s no particular food that’s going to help a craving .  I tell people you can have half a glass of juice which is about 15 grams or you can have a barrel of juice which is a huge amount of carbs, but your sugar’s not going to go up any faster.  And you’re going to end up with this mega high sugar afterwards if you have a lot to drink or eat.  But the trouble is that it is hard because people notice that they’re very hungry and their body is telling them to eat and drink more of that juice.  So if you can be disciplined to use a finite amount like 15 grams, and be confident that it’s going to work, then you just have to talk yourself through it.  There’s no perfect food that raises it and satisfies cravings immediately

Alissa: I see

Dr. Blevins: I do think that using rapidly absorbed carbs is absolutely what you want to do.  Athletes can use gels sometimes when get low when they’re working out. A common one is hammer gel.  That’s a particular brand, there are tons of them. The glucose tablets you get at the regular pharmacy are good for routine use. 

I'd love to hear how you handle cravings when your blood sugar is low.  Please scroll down and make a comment

Alissa interviewed Dr. Blevins, M.D., Endocrinologist, Texas Diabetes & Endocrinology on caffeine and blood sugar.

Alissa:  Does caffeine affect blood sugar and what effect does it have on exercise?

Dr. Blevins:  I’ve seen some studies that caffeine and coffee can be shown to prevent Type 2 diabetes.  It depends on the person, whether they have diabetes or not, whether it affects their blood sugar or not and also it’s very individual.   We’ve seen quite a number of people who have noticed that when they drink coffee by itself, with nothing in it, no creamer, no sugar, no carbohydrate added, coffee fundamentally doesn't have carbohydrates in it, especially people with type 1 diabetes, that their glucose sometimes briskly, not sky rockets, but rises after drinking coffee.  It’s complicated a bit because, in the morning when people drink the coffee typically, the hormones in the body that normally rise, for example cortisol growth hormone, can cause blood sugar to rise too.  So if a person has nothing to eat in the morning sometimes the blood sugar will rise whether they have coffee or not because of the hormones rising in the morning.  Many people experience when they drink coffee, their glucose, their sugar bumps up even more. That’s not everybody.  It’s not a rule – it’s more of an observation. 

Alissa:  If that were the case and somebody realized that the caffeine in coffee was spiking their blood sugar, do you have a recommendation as an alternative form of caffeine?

Dr. Blevins: I think it’s fundamentally the caffeine in the coffee.  Usually when somebody drinks decaf you don’t see it happen, but I think caffeine probably interacts with the sympathetic nervous system a bit and that can sort of push the blood sugar up a bit, and it has that stimulatory affect and that’s what coffee’s all about and I think it acts on the sympathetic nervous system to cause the glucose sugar to go up.

Alissa: It’s been suggested to me as a figure competitor to stop drinking caffeine and coffee because it creates cellulite.  Is that true? Does caffeine cause cellulite?

Dr. Blevins:             No I wouldn't say so.

Please scroll down and make a comment - I'd love to hear what you think!

Watch for the next blog where the interview with Dr Blevins is continued.

We often feel time pressured to prepare meals and wonder what to eat during the day.  Sometimes we might feel pressed for time, or lazy, and choose to eat out for many meals. Being that I have a busy schedule, I can relate to the added unnecessary stress we experience over what to eat, did I eat right, or why didn't I eat healthier. As a diabetic who avidly exercises, I make all of my meals in advance (usually  the night before) that is measured and weighed using portion control as well as  carb-counted on the bags and containers I travel with.

When I prepare for my day, I easily pull out the meals I've selected in advance to eat for that day. This allows me to leave the house on time in the morning and starts out on a good note, which makes it easier to eat and feel healthy. 

Here is an example of what my refrigerator looks like. 

Here is what my meals are for today and here is how I prepare them ahead of time.

I also carry two 3 oz sweet potatoes for low blood sugar. For those who are unable to prepare food due to traveling, appointments, or work commitments etc. I recommend using similar choices when dining out and ask for the chef to prepare the food how you request.  If you know in advance where you are going to eat, call that restaurant ahead of time and see if they can accommodate you. I try to order everything steamed and request that it isn't cooked in any butter, oil, or sautéed.   I’d love to hear what’s in your refrigerator – please scroll down and tell me in the comments section