2021 Diabetes Meal Plan (Updated)

It has been over 10 years since I published my Diabetes Meal Plan so it seems appropriate to update this blog to show how I have progressed.  This had been one of my most popular posts!  It is still relevant and easy to understand as well as follow for those that are seriously trying to improve their health through diet.  It is easy to adjust to one's personal calorie needs and food preferences using the chart from the 2011 post.  It had been a guide for me to get to the initial goal I set for myself and what was acceptable by my health care team.  It was followed for one year.  After that, I returned to it when I got off track for an extended time.  For me this was many times!

There are several factors that can cause this to happen.  My nemesis is mainly stress along with the nature of this chronic disease to progress no matter what I do.  I am fortunate to live in a time of life that allows me to retire comfortably from the stress of making a living where my time was owned and controlled by others.  I am also very fortunate to live in this time of amazing medicine and a health care team that helps me manage diabetes the best way possible with hope that I will continue to have a long and fulfilling life ahead! 

As the theme of this blog implies, I intended to live my life trusting my intuition in my retirement years.  Intuition can only be trusted after trial and error of experience combine with current knowledge.  I am very pleased to report that my Endocrinologist has congratulated me on a good job of managing my diabetes just yesterday at my yearly appointment!  

I have reached and maintained my weight loss goals which puts me in the range for a healthy BMI (Body Mass Index).  My blood glucose is in the good range as are my cholesterol numbers..all at the same time!  Even my body fat and water ranges are good as I use the Weight Watcher's Scale once a month to keep track and do my calculations.  Starting the first of the new year (2022) I will begin using a new blood sugar meter by OneTouch Verio Reflect.  It personalizes guidance and encouragement utilizing my new iPhone 13 which I just purchased last month for the first time by using blue tooth technology.  I also will use some food nutrition/calorie calculation apps to make the work easier when I need to get back on track.  I have a recommended list of useful apps from professionals to check out.

I am in a good place now and want to share my current knowledge with others.  There is nothing that I cannot eat.  It is all about eating what you want and wanting the right foods in the right portions.  It takes time and practice but it can apply to everyone who wants to fuel their life and live it fully.  You can adapt this chart to your own numbers by knowing your BMI.  The calculations below will help to customize the rest.  These numbers are for me.  Weigh yourself.  It takes 15 calories times body weight to maintain that weight.  If you want to lose weight, try reducing those calories to lose a realistic 2-3 pounds per week.  Always apply the total percent range of carbs, proteins, and fats daily. Exercise helps to build your muscles which is a good tool to burn calories.  Exercising to burn calories just makes you hungrier so watch that. 

My Vitamins and Supplements include: 

Alpha Liponic Acid - decreases insulin resistance while augmenting the body's antioxidant  defenses for any degree of metabolic syndrome and/or Type 2 diabetes.

Biotin - for a healthy energy metabolism as well as healthy hair, skin, and nails.

Calcium-Magnesium-Potassium - nourishes muscles including heart to function at optimum level.

CoQ10 - ubiquinone, produces adenosine triphosphate (ATP) in the body, antioxidant; statins severely        deplete the body's natural levels of C0Q10 which supports an aging heart, boosts energy and stamina, supports cognitive function, healthy vision, hearing, and oral health.

Multi-Vitamin - High Potency; iron free for me.

Reveratrol Complex - source of flavonoids: red/purple pigments that recycle and extends the antioxidant power of vitamin C & E for age-related diseases.

Fish Oil - Omega-3s are naturally loaded with EPA & DHA which benefits the brain, eyes, cardiovascular system, joint health, and other vital functions.

Super B-Complex - contains high levels of vitamins B, Riboflavin, Thiamin, Folate, Biotin, Niacin, D-Calcium.

Tumeric - Curcumin blocks rheumatoid arthritis, a potential glucose lowering agent and antioxidant for Type 2 diabetes management.

Vitamin D3 - prescribed by my health care professional for general health.

Vitamin E - Mixed tocopherols.

Green Tea - 4 cups/day

Black Coffee - 1-4 cups/day

Various Herbal Teas as needed to drink 

Essential Oils applied or infused as needed

Water - 8-9 cups/day

My Current Medications Include:

Rosuvastatin

Aspirin

Metformin

Ozempic

Invokana

I have been advised that I may be reducing my meds in the future should I maintain my good numbers for a reasonable time to be reviewed by my Endocrinologist each year.  My new med update has eliminated the Invokana because my insurance just notified me that they will not cover it after the first of the year 2022 and have advised several other similar meds that my Endocrinologist says are just as good.  As a matter of fact, I will be replacing the Invokana with one that combines with the Metformin which will eliminate my taking it twice a day to just one time a day and the amount of Metformin will be less.  I am a little anxious about changing what works well but that's part of this game where the path to useful meds includes winners and losers.  

I have even been told that it may be possible to manage my diabetes without any meds sometime in the future if I keep up the good work!  I could use some prayers for that but it does give me some hope and motivation to go on!

I hope the reader finds this information useful and adaptable to their personal situation.  Health care is up to the individual to manage to the best of their ability seeking knowledge and professional help when needed.  There's so much helpful information available now that it is easy to be overwhelmed.  I hope you are in a position to trust your intuition and discernment as I am.  Do the work for yourself because you are worth it!