Newbie from the Midwest

[gadgetgirl]

Greetings!

I'm new to this forum and up to this month's challenge! Basically what led me here was a wake-up call that I got from testing out a couple of glucose monitors. I'm a clinical exercise physiologist and had purchased a basic unit to have where I work as I had a scare with one of my patients when she got hypoglycemic. The other relevant piece of information was that I had just finished an 8-week graduate course on metabolic syndrome & diabetes. Sat through that course feeling pretty smug that this wasn't something I had to worry about since I am very close to my goal weight (I've been obese most of my life - but have lost 130 pounds), exercise daily and eat fairly healthy.

So I get the meter and take a fasting blood glucose and it was over 110:eek:. I do this for several successive mornings and I don't get any readings under 100. Start doing a LOT of research about what normal numbers should be, what post-prandial responses should be for optimal health, etc.

Discover that I get large, sustained elevations in blood glucose levels when I eat carb heavy meals or binges (yep - I still struggle with emotional eating).

Over the past month, I've been working to reduce my carbs - especially those from sugars, refined grains and starches. I've also increased my protein. I've been rewarded with much better blood glucose readings and much better energy levels.

But as most of you know, we live in a carb heavy culture and it is hard to eat out or travel and stay on plan. I'm posting this as I finish up a 4 day business trip where it was a challenge to find healthy foods that didn't have a lot of bad carbs - fortunately my hotel had a microwave & fridge and there was a decent grocery store about a 30 minute walk away. So I actually did pretty well except for a carb binge yesterday in the vendor area :(.

Now I'm off to post my goals for this month's challenge!

BTW - my real name is Regina.

[Anniesnan]

welcome!

and we'll look for you in the challenge:D

[Mitra]

Welcome, Regina :). It's good to have you with us.

I noticed in your post for this month's challenge that you'd set your target carb level at 130g. Did you have a reason for picking such a high number? The recommendation in PP/PPLP is 30-40g per day while you're bringing your weight/blood sugar &c under control, then you can increase it somewhat depending on how your metabolism tolerates additional carbs.

You might find it interesting to read one of Dr Mike's blogs (http://www.proteinpower.com/drmike/?p=201) on why just lowering your carbs a bit doesn't have the same effect.It’s only when we get the carbs significantly down below the 120-150 grams we need that the metabolic changes that make low-carb diets work kick in.

I look forward to learning lots from you about exercise physiology!

[gadgetgirl]

Hi Mitra,

Considering I was averaging around 400g of carbs just a few months ago, I feel that 130g is a reasonable goal for me at this point. For me, it is more important to stay away from refined grains (I'm gluten intolerant along with some other foods), starches and sugars. I'm aiming for 20% of my daily intake (calorie-wise) to be from carbohydrates, 25-30% from protein and the balance from healthy fats. If you are interested in where I got these ratios from, go to http://diabetes.diabetesjournals.org/cgi/content/full/53/9/2375 for the scientific study.

I have a strong obsessive, compulsive streak and the thought of trying to go to 30-40g just kicks in the binge mechanism. With 130g as a goal, I can eat the amount of veggies and fruit that keep me satisfied along with having my daily dark chocolate fix (85% of course - the really dark stuff!).

I also have very little weight to lose as I already dropped 130 pounds 4 years ago by counting calories (watching my portion sizes) and increasing my exercise. I have one more pair of jeans that I would like to have fit without feeling like a stuffed sausage. To that end, I'd be satisfied with adding lean mass via increasing my weight training while dropping some bodyfat resulting in little to no change in the number on the scale.

I look forward to getting to know all of you better!

[Mitra]

Approaching things gradually, as you are, can work better for some, psychologically, as well as allowing your body to adjust to the changes. Some low carb authors (like Lutz and Allen in Life Without Bread) suggest that older people or those who are ill should make a gradual transition, though the Eades prefer to just jump straight in.

The lower carb levels aren't only, or even mainly, for weight loss - they're also for controlling blood sugar (and, for those for whom it's relevant, blood pressure, reflux etc). While weight loss is the most talked about goal, it's not the only, or even the most important one. Anyway, your blood sugar monitor should help you to find the level that works for you.

[gadgetgirl]

The other thing that I failed to note was that 130g was total carbs INCLUDING fiber. I use DietPower to track my intake of calories & nutrients. I average about 40g of fiber which is included in that number so really my ECC (I think that is the right term) is closer to 90g.

I am also in my mid-40's - takes this body longer to adjust to changes than it did in my younger days;)

[back2me2007]

Just saying howdy!~ Gadget Girl!!