The last 2 posts (…finish strong & …win at diabetes) have led up to this one where I am going to discuss my recent diet and exercise.

Diet

I first mentioned that I started the Fat Flush diet back in August of last year.  I think it’s a great plan, but with not without some flaws.  It was never designed for a diabetic and is mostly geared towards women.  I can tell because it talks about being able to reduce and target cellulite on every other page.  However, I definitely think there are some great tips and information that can help a diabetic. So, I have created my own modified version of the Fat Flush diet that helps me control my blood sugar and weight at the same time.

Disclaimer: What works for me may not work for you.  Always consult your doctor before making changes or starting a new exercise routine.

Here is a sample of my daily diet:

Breakfast around 7:00 AM – I will have either a Fiber One bar or Smoothie Shake with a scoop of protein. I usually put some type of fruit in the shake, like a banana or strawberries.

AM Snack – I will have almonds, a Larabar, piece of fruit or nothing if I get busy and miss it.

Lunch – Almost always this is 3 eggs (1 whole egg and 2 egg whites) with a whole grain english muffin or toast.  I can eat eggs any time of the day.

PM Snack – I will have either almonds, a Larabar or piece of fruit

Dinner – This is the key meal in my opinion.  You should go fairly low on simple carbs.  I almost always have a salad with some type of protein like, tuna or chicken.  I put some cut up peppers, carrots, snow peas and a tiny bit of bacon bits and shredded cheese (2% – low fat) topped with a low fat dressing. Virtually no simple carbs.

Workout/Cardio after my girls go down for the night, which I typically start around 9:00-9:30.

Before Bed – Finally, for my post workout drink (not the kind you’re thinking of) I will have a 12oz glass of a mixture of cranberry juice (concentrate), water, ground flax seed and some protein.  For more about the cran-water/flax drink, check out the Fat Flush book or send me an email.

[source]

Exercise

My exercise is nothing all that special.  I usually do one body part using my Bow flex and/or dumbbell set with an 8lb medicine ball or maybe just some core exercises like planks, which are much harder than they look.

After doing maybe 30 minutes of exercises I will jump on our treadmill or elliptical and do about 30 minutes (5 warm up and 5 cool down).

Nothing too fancy here, but it works.  I went from probably 3,000 calories a day to between 1,200 – 1,500 and after a few days/week it’s just like normal.  Sometimes I am starving, but I will snack on something with low carbs and fiber.  Best of all is what you will quickly see in your insulin intake and blood sugars.  Since I don’t eat 3 servings of rice or potatoes, chips, or sugar loaded foods, I am never getting above 250 anymore (like, at all).

Since starting this diet on 1/2/2010 (25 days) I have lost almost 10 pounds and my blood sugars are better than ever.  I can’t wait to go to the Endo now.  I’m actually looking forward to it.  If I can do it with a 9 month old, 4 yr old, full-time job, 2 blogs and little downtime, so can you.  You really owe it to yourself and shouldn’t have a reason not to.  My health and diet is now a priority and will not revert back after seeing these results.

Thank you all for the messages and support – I appreciate you visiting.

Next up is the single biggest thing you can do to help manage your diabetes or diet and you’re not going to like what it is, trust me.