Project 5.7: A Lifestyle I Can Live With

It has been a while since I went for my annual physical/check-up at the doctor’s office, so I scheduled it. It was a few weeks ago already, and one fo the things they did was an EKG, a full exam, and of course, the standard blood drawing for lab work.

When the lab results came in, I was forced to take immediate action. First off, it is nothing terrible or bad… I just did not like them.

The A1C test results showed 5.7 which indicates prediabetes onset. The normal range for A1C levels exists below 5.7. The A1C range from 5.7 to 6.4 indicates prediabetes but the diabetic range begins at 6.5 and above. I am on the first rung of prediabetes being at 5.7 A1C and I was not happy. I don’t want to be prediabetic! My goal at this point is to reverse my condition through conscious daily decisions that will lead me back to normal blood sugar levels.

The goal requires more than a temporary weight loss program or fast weight loss solution. The path to get there requires a complete change in daily habits. My doctor provided straightforward guidance – reducing sugar consumption and weight reduction form the core of his recommendations. Clear enough. Easy enough. But, I have a sweet tooth. I love my breads. I enjoy pasta… This is going to be a challenge for sure!

The main challenge lies in maintaining this approach throughout everyday life because (as I have been learning) most food products contain hidden carbohydrates and sugars under various names. I am creating new habits as part of my weight management strategy. I am working with National Board Certified Health and Wellness Coach Karen Sammer from Your Power Your Health, as well as using the Lose It! app to track my food intake. The nutrition numbers are my truth-telling mechanism. Working together, Karen helps me keep my focus and keeps me grounded. She is a wealth of knowledge and shares all kinds of practical tips along with the science of nutrition and how the body processes food. Two-Thumbs up for karen!

I have developed the ability to analyze food labels because they contain vital information. The total carb content and added sugar amounts and serving sizes and ingredient list and fiber content serve as my main reference points when checking labels. My ability to (remember to) read labels has improved, although I still need practice to become more efficient. The dried ginger package at the market caught my attention as a healthy snack option until I checked the label – ugh – I saw too many excessive carbs. The product contained more carbs than I wanted to spend on an item that would not provide enough satisfaction. I returned the product to the shelf. The brief moment I spent reading the label prevented a continued blood sugar increase and avoided future letdown. The accumulation of tiny decisions leads to significant outcomes. I am all about celebrating the wins, regardless of show small! The main objective of this work depends on this principle.

Looking at where I am struggling, or should I say, I am challenged right now, I see 2 area.

Struggle One (oops! Challenge One)

Carbs exist in every corner of the food world and their total amount grows rapidly. The food world contains numerous sources of carbs, including bread, wraps, pasta, rice, crackers, granola, yogurt with added sugar, sauces, dressings, fruit juice and energy bars and cereal that appears healthy but contains corn syrup (need I have to say that – cue music – “these are a few of my favorite things”).

The main issue for me is not to eliminate all carbohydrates from my diet. The main task requires handling carbs as if they were monetary funds. I plan my Martin’s potato-roll consumption in advance while keeping my other meals low in carb content. I avoid eating toast during breakfast when I know rice will be part of my dinner meal. I have been selecting protein-rich foods and vegetables and healthy fats and high-fiber items that help my body process food at a slower rate. I select foods with fiber content instead of those that are empty calories. I have been trying to eat more unprocessed foods instead of processed ones.

Challenge Two

All of those late-night cravings. Period.

This is a big one for me. My willpower operates at its lowest point during the evening hours after completing a full day of work. My brain starts to think about snacks around 8 pm. The habit drives my desire for snacks even though I am not physically hungry. The process of breaking this pattern requires a new mental approach. I have established a routine for my evening activities. The refrigerator contains pre-cut vegetables and basic protein sources for easy access.

I am trying to have a more balanced dinner with protein and fiber content, which helps me avoid late-night kitchen searches for goodies. I drink water to try to break the cravings (which makes me drink a lot of water in the evening, which causes more trips to the bathroom in the middle of the night). When the craving persists, I make a conscious decision to “Just say no!” and it can be hard for me to do.

As my journey continues, I will continue to share my trials and tribulations with this. Hopefully, it will become easier for me. Fingers crossed!

What do you do to help with cravings? Do you have them? Do you not have them? I would love the help – please leave a comment below and let me know what I can try. Thanks!