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Amy Stockwell Mercer

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Amy Stockwell Mercer

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Paleo Diet and Diabetes

18 Saturday Feb 2012

Posted by alsmercer in diabetes

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blood sugar management, Chronic Illness, diabetes, food, living well with illness, paleo diet, steve parker, type 1 diabetes, type 2 diabetes

I just interviewed Dr. Steve Parker, author of the books: Conquer Diabetes and Pre-diabetes, the Low-Carb Mediterranean Diet, and The Advanced Mediterranean Diet, Lose Weight, Feel Better, Live Longer.  I wanted to talk with him about the Paleo diet (think caveman food: nuts, berries, meat, eggs and veggies) for my upcoming book, The Smart Woman’s Guide to Eating Right with Diabetes. He gave me a lot of great information about the benefits for people with type 1 and type 2 diabetes in following this kind of eating plan and I’ll include bits of our conversation below:

What’s the paleo diet?

Fresh, minimally processed food.  Meat (lean or not? supermarket vs yuppiefied?), poultry, eggs, fish, leafy greens and other vegetables, nuts, berries, fruit, and probably tubers.

Non-paleo: highly processed, grains, refined sugars, industrial plant/seed oils, legumes, milk, cheese, yogurt, salt, alcohol.

Compared to the standard “diabetic diet” (what’s that?) and the Standard American Diet, switching to paleo should lower the glycemic index and glycemic load of the diet.  Theoreticlly, that should help with blood sugar control.

A well-designed low-carb paleo diet would likely have at least twice as much fiber as the typical American diet, which would also tend to limit high blood sugar excursions.

In general, I favor a carbohydrate-restricted paleo diet for those with diabetes who have already decided to “go paleo.”  I’m not endorsing any paleo diet for anyone with diabetes at this point—I’m still doing my research.  But if you’re going to do it, I’d keep it lower-carb.  It has a lot of potential.

Read more at Steve’s Blog: Paleo Diabetic, is a Stone Age Healthy for Diabetics?

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Feeding my Children

17 Saturday Dec 2011

Posted by alsmercer in cooking, diabetes, Uncategorized

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blood sugar management, Chronic Illness, diabetes sisters, eating, food, healthy eating, living well with illness, motherhood, parenting, type 1 diabetes

I wrote the blog post Sweets for Diabetes Sisters 3 years ago, and it’s amazing to me how patterns in life are repeated. I wrote about how my son Miles, who is now 7 1/2 years old, was a sugar fanatic.

My son Miles loves sweets. He loves doughnuts, ice cream, cookies and candy. When he wakes up in the morning, the first thing he asks for is chocolate milk. The only way I can get him to eat his vegetables at lunch and dinner is with a promise of dessert. Mealtime with Miles is a source of constant frustration and sometimes, after I put his plate of lunch in front of him, I leave the room to give myself a “time out.” There have been too many meals that end up with me yelling and wanting to scream because I can’t get him to eat.

Now it’s my youngest son Reid who is a sugar freak. Like Miles, he loves doughnuts, lollipops, cookies, chocolate Goldfish and even my dark chocolate. He’ll eat a banana every now and then but I can’t get him to eat a vegetable to save my life and it makes me crazy. I feel like a bad mom. I worry about his future (rotten teeth, obesity etc.) and I have no one to blame but myself. I do the grocery shopping. I am the one who drives my boys to Krispy Kreme. I am the one who asks for a lollipop at the bank drive through. Reid is our third child so why didn’t I learn anything from my experience with Miles?

It’s because food is more than just food to me. It’s because after living with diabetes for 26 years, sweets equal (some sort of warped) freedom. I can’t say yes to doughnuts, cookies, lollipops, ice cream and chocolate Goldfish so I say yes to my boys.

(From 2008)

I’ve been trained to believe that sugar is bad. For 23 years, I’ve denied myself sugar, I’ve buried my enjoyment of sweets, ice cream, cookies and chocolate milk, because it’s easier to say no than to risk a high blood sugar. I lived for years thinking about food as a science, a system of rewards and punishments rather than a source of pleasure. Whenever I was low, I could “reward” myself with a glass of chocolate milk or a couple handfuls of Skittles and when I was high, as a result of eating pizza, or not giving enough insulin, I was “punished” and had to give an extra shot or wait to eat even when I was hungry.

I remember one time when I was first diagnosed at 14 years old and some kid at school telling me that I got diabetes because I must have eaten too much sugar when I was younger. That’s what his grandmother had told him, she had the “sugar diabetes.” I knew he was wrong but still, it stayed with me. I thought about it every time my friends drank a milkshake while I drank a diet coke, every time they grabbed a treat from the candy aisle after a field hockey game while I stood back and watched. Restricted, deprived and punished, that’s how I felt about food. So it scares me when my youngest son refuses to eat balanced meals, begs for sweets and doesn’t seem to understand the word, “no” a word branded in my brain when it comes to food. I know I probably sound uptight to many of you and I hope that years from now I’ll look back on this stage and say, “remember when….” I hope that the web of this disease does not stretch its arms out into my children. I hope I can learn to put aside my own complex layers of food issues so that food can remain a source of both nourishment and pleasure for my children.

Obviously I have not learned to put aside my own complex food issues when it comes to feeding my children. I’m closer, but I don’t know that I will ever have a easy relationship with food. Ironically, Miles declared himself a vegetarian this year. When I explained to him that vegetarians ate mostly vegetables, he rethought his decision and said maybe he would be a “fruititarian.”

We still have plenty of sugar in our house but we also have a lot of fruit, and a lot of veggies (thanks to the local CSA). Miles still likes sugar, but he is the first one to finish the broccoli and carrots on his plate. There is hope for Reid.

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How do I manage a good diet during the holidays?

03 Saturday Dec 2011

Posted by alsmercer in cooking, diabetes

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blood sugar management, Chronic Illness, diabetes, diabetes sisters, diet, eating, food, living well with illness, type 1 diabetes, type 2, women's health

Great tips from Diabetes Sisters on eating right during the holidays:

How do I manage a good diet during the holidays?.

  • Try to stay physically active throughout the holidays.  You’ll feel better and have more energy.  And it will balance off some of those extra treats, whether your chief concern is blood sugar control, weight management, or both.
  • Keep your appetite under control.  Skipping breakfast in preparation for the office potluck leaves you so hungry that you could overdo it.  Instead, eat regular meals that include carb, protein and a little fat.  It spreads food throughout the day and keeps your appetite and blood sugars controlled.
  • Balance holiday treats with lower fat, lower carb foods instead of filling up on only “goodies.”  Turkey with the stuffing, raw veggies with the real mashed potatoes, green salad with the fruit ambrosia.  This works on your own plate and when planning a holiday menu.  Every dish does not have to be a major production.
  • Learn the carb values of the holiday foods you love.  Make a plan to fit them in, so you do not feel deprived on the holidays.  Remember it’s a give and take when it comes to the meal plan.
  • Think about your choices.  When offered a high fat or high carb holiday treat, consider whether you really want it.  Are you hungry?  Is it something you love?  Or would you just be eating it because it’s there?  If you save those choices for the things you really love, it will help keep things merry and moderate.
  • If your chief concern is weight or you must limit the amount of carb eaten at a meal to keep your blood sugars under control, use the “plate method.”  Set aside half the plate for salad and vegetables.  Use about a quarter for protein foods and the rest for carbs.
  • At a buffet, preview the whole thing before making any choices.  This helps you fit in the things you want most instead of already having a plateful when you see something you really want.
  • Drink lots of water.  It’s filling and good for you.

 

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Working on Chapter 2 of The Smart Woman’s Guide to Eating Right With Diabetes….

02 Friday Dec 2011

Posted by alsmercer in diabetes

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blood sugar management, Chronic Illness, diabetes, diet, eating, food, living well with illness, type 1 diabetes, type 2

This chapter will focus on the standard American Diabetes Association Diet, the one many of us were told to follow when we were first diagnosed. I’m posting the questions here in case any of my dedicated readers want to share your stories…..

1. What do you remember about the meal plan you were told to follow when you were first diagnosed? (include what year you were diagnosed since a lot has changed in the last decade re: what to eat). What were you told you could or couldn’t eat? Include info on snacks etc.
2. Did you meet with a nutritionist when you were first diagnosed? If not, have you ever met with one or with a dietician? Please describe their recommendations and whether you followed those recs or listened to the advice with a grain of salt….
3. Do you count carbs? Were you taught how to count carbs by a CDE or a nutritionist? If you do count carbs, what is your favorite tool to use and can you offer any advice on the best way to count carbs?
4. Do you follow the ADA’s Create Your Plate (http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/) recommendation of 45-60 carbs per meal? Can you describe a typical breakfast, lunch or dinner?
5. There are a lot of different approaches to eating right for people with diabetes and in my opinion, food is more then just something to fill your stomach. People are very passionate when it comes to eating right with diabetes, whether its low carb or raw foods or whatever is in the pantry…..For those of you who follow the standard ada meal plan, can you tell me why this has worked for you?
Email answers to amy.mercer@comcast.net

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