My New Lifestyle to put my Diabetes into Remission
When you’re diagnosed with Type 2 Diabetes you are given a ‘Diabetes Care Plan’ and appointments are made to see a dietitian, a diabetes educator, and other appointments such as a podiatrist and physiotherapist if needed. Already in the first week of being diagnosed I’ve learnt that Type 2 diabetes is a progressive diabetes, although it’s for life it’s also possible to put it into remission and if I lose the weight and focus on a clean and healthy lifestyle, I have the opportunity to put my diagnosis into remission. Over the next 3-months I’m committed to a clean diet with no sugars, no carbs, no bad fats, no fried foods, no processed food and most importantly no alcohol. That’s all it takes to re-test for diabetes and that combined with daily exercise should hopefully see better results. By the end of the year I need to lose 20kg and by March next year another 10kg should see me at minimal body fat. Unfortunately this is about the scales, the less body fat I have the better it is for my diabetes.
If you’re dealt a hard blow with your health, don’t just give-up. There is a way to get healthy and there is a way to lose weight if that’s what the doctor has told you to do. Yes it’s hard, but it’s worth it.
Be prepared to be very very grumpy and have a lack of energy, this has been the hardest thing to adapt to in the first 3-weeks. I didn’t realise that majority of carbs are so bad for diabetics, it’s the sugar content and how high they can send your blood sugar levels.
3 MONTH CHANGE
For 3-months it’s no carbs (aside from the carbs in vegetables), no refined sugar, no fried foods, no processed foods (unless approved like oven roasted turkey) no alcohol and of course no treats. It’s wholefoods focused, basically everything entering my mouth is good for me. Most importantly, diabetics need to have at least 30mins of exercise a day.
I am not a doctor, I am not a dietitian, I am not a PT, but I might be a magician if this works. This is me sharing my journey based on the advice I’ve been given by professionals, always seek your own medical advice as it varies for everyone.
WHAT MY DIET LOOKS LIKE FOR 5 DAYS – I am to have good fats, protein, and fiber in every meal.
BREAKFAST – Chia Pudding
The night before you mix a small palm size of chia seeds with almond milk, a dessert spoon of Greek yogurt, berries, nuts, grated apple, and the sprinkle with cinnamon. You’ll get used to the quantities as you experiment and can change the add ins.
LUNCH – Pick a lean protein and only have a serve of 100-150g plus half a plate of veggies/salad. I love pumpkin and spinach salad.
DINNER – One of my favourites is stuffed roasted capsicum. You can change-up the mixing too. I use turkey mince, tinned tomato (salt reduced), chopped carrot, mushroom, zucchini and onion with herbs and seasoning. Roast the capsicum alone for 10mins first, then stuff and roast for another 10mins and then top with feta and pinenuts for the final 5mins in the oven.
BREAKFAST – 2 boiled eggs, 50g of oven roasted turkey, half a small tin of baked beans, 4 cooked mushrooms.
LUNCH – My easy tuna salad with a big serve of spinach leaves, 1 small tin of smoked tuna, half an avocado, small sprinkling of feta, handful of walnuts and chopped tomato and cucumber. (I don’t need dressing with this as the tuna is slightly oily)
DINNER – Another of my favourites on rotation it’s prawns and sweet potato mash. Make your potato mash, cook some broccoli, with the prawns I use some red onion, approved olive oil margarine, lemon, dill, and seasoning. It’s a 10-15min meal and really satisfying.
BREAKFAST – 90sec rolled oats with a sprinkle of cinnamon.
LUNCH – Shredded zucchini with my turkey mince mix from the stuffed capsicum. I always use one pack of turkey mince and make a big batch to use in a few different recipes or to freeze, served with some parmesan cheese. This is a 5min meal. (With the turkey mince you could make this completely vego by using lentils instead of turkey)
DINNER – Crumbed chicken and veggies. I will crumb my chicken with buckwheat flour and crumb with almond meal, I shallow fry and then cook through in the oven. I serve it with roasted pumpkin, sweet potato chips and half an avocado.
BREAKFAST – Zucchini fritters using a small amount of buckwheat flour, 1 egg, grated zucchini, spring onion and seasoning. Served with a quarter of avo, 1 poached egg in a mug, 50g smoked salmon, 1 medium mushroom and half a roma tomato.
LUNCH – Grilled chicken 100-150g with a half plate serve of mixed oven roasted veggies and spinach leaves.
DINNER – Oven baked barramundi fillet with sliced tomato, onion and lemon placed on top with a sprinkle of dill and seasoning. Served on top of sweet potato mash and steamed broccolini on the side. I also like to use a dressing for a few meals on the side which is one dessert spoon of Greek yogurt with half a teaspoon on Dijon mustard mixed in it.
BREAKFAST – Back to my trusty 90sec rolled oats with a sprinkling of cinnamon.
LUNCH – Another favourite of seared tuna, sweet potato chips and beetroot and avo salad. Super easy to make too. With the sweet potato chips, they are 25mins in the oven with rosemary and seasoning, I chop up a beetroot and put it in at the same time. The tuna takes minutes on each side and that’s it, I like it raw in the middle and the yoghurt dressing I mentioned.
DINNER – I’ll make a chicken and cauliflower fried rice. I buy the cauliflower rice pack from Woolies. I chop and cook the chicken breast with spring onion, chopped carrot, chopped broccoli, and chopped mushroom. Mix it all together with a splash of tamari which is a healthier version of soy sauce.
So, it’s important that I eat every 2-3hrs, so I need lots of snacks, but my snacks are also limited so here is a list of what I have on rotation.
- Pumpkin soup – Boil one stock cube, ½ a pumpkin, 1 celery stick, 1 large carrot and half an onion. Then cool down and blend in the Nutri-Bullet.
- Handful of Strawberries, blueberries, raspberries, or a green apple (this is the only fruit I eat)
- 1 small tub of Activa yoghurt with probiotics and no added sugar
- Pan fry two slices of haloumi, or two slices of cheese (cheese is low in sugar)
- Handful of almonds, macadamias, pepitas or mixed nuts.
- Oven roasted turkey (it’s a processed meat low in sodium and sugar and is allowed in small quantities)
- A protein shake with almond milk (check about other milks and options and protein powder low in sugar and not high carbs)
- A bag of carrot, cucumber, and celery slices.
- Small fun size bag of popcorn (yay to being able to eat popcorn)
- 5 cooked prawns with lettuce, avocado, and a small squirt of thousand island dressing (like one squirt literally a thumb nail size)
- Boiled eggs (Can’t exceed two eggs a day, so these are good for the oat brekkie days if needed)
PLUS – I have 3litres of water a day, one English breakfast tea in the morning with almond milk and no sugar and an assortment of 4-6 other herbal teas a day.
EXERCISE –I walk for 30-60mins per day and it’s important for it to be brisk and get your heart rate up, I’ll also do 3 days at the gym with 30mins on the treadmill and 15mins of weights at the end.