Thursday, July 6, 2017

A New Food Journey Begins

I have known that I have a high risk of developing sugar diabetes because during my last pregnancy, I developed gestational sugar diabetes. After the birth of my daughter, it went away. However, I recently found out that I have an elevated glucose level and my doctor wants me to eat healthier and exercise more. 
A New Food Journey - The Dinner Plate Eating Plan
After a little research, I decided to adopt the dinner plate eating plan. This plan fits in with my lifestyle and will help me eat consistently no matter where I am. The picture below shows how to mentally divide your plate into sections and what type of food to put in each section.
Today's Breakfast and Lunch Menu

  • Breakfast: Overnight oats without any dairy, half of a mango,diced;  two large strawberries, sliced thinly; and  1 Tbsp sliced almonds. I put the half cup of oats on the bottom with an equal amount of water and layered the fruit and nuts. I added an additional 1/2 cup of water. Honestly, it needed a sweetener. Next time, I am adding a tsp. of honey. 
  • Lunch Salad: 2 cups of chopped spinach and romain lettuce,  a small amount of thinly diced red onion, 2 large strawberries, sliced thinly; 1 Tbsp. of raw pumpkin seeds, and 1 Tbsp of lite raspberry vinaigrette. I was still hungry 15 minutes after I finished the salad, so I made a folded cheese quesadilla with one whole wheat tortilla containing 1 ounce of melted Colby jack cheese and ate it slowly - 10 chews per bite. 
Tonight I took a picture of my dinner plate. 

  • The top half is filled with homegrown green beans and diced tomatoes, the non-starch vegetables
  • Bottom left quarter has baked sweet potato fries, a starchy vegetable
  • Bottom right quarter has my protein, Melt-in -Your-Mouth BBQ pork ribs that are baked in foil, unwrapped and brushed with BBQ sauce, then broiled on each side for about 2 minutes.

I already drink black coffee by choice during the morning. For afternoon and evening,  I am now adding lemon juice to my water because the lemon juice will help lower my blood glucose level.
A formal workout isn't part of my day at this time. To add more walking to my day, I am parking my car at the end of each store parking lot that I visit. Push mowing for 20 minutes instead of using the riding lawn mower the whole time has added more exercise into my day. Another way I am planning on incorporating exercise into my daily routine is to do leg lifts while watching TV in my recliner and to do some walking in place while watching TV. 
Two Weeks and 6 Pounds Later
I started my new meal and exercise plan two weeks ago. Yesterday, I decided that my clothes had definitely become a little looser around my midsection and hips. With some hesitancy, I took out  the bathroom scales to see if I had shed some pounds. I am happy to share that the fit of my clothes was from being six pounds lighter! 

I am still serving some homemade happiness on a plate; it is just a lighter version of homemade happiness on a plate!

 #prediabetes #dinnerplateplan