Today I am breaking up my routine by skipping the 20 minute cardio workout. This only due to the fact that I woke up a little later this morning and I am just squeezing in a quick workout. I figure that any workout is better than no workout. I have noticed that both my morning glucose readings and body weight have been staying pretty steady in the last week or so and this gives me confidence in knowing that I am doing the right things. So as of right now my solution to balancing a life with Type II Diabetes is this:
The diet is always the number one solution to living with T2D. The diet should consist of a protein breakfast like a few farm fresh eggs and maybe a slice of bacon or two. Both lunch and dinner should be mostly fresh vegetables in both raw form and cooked with the avoidance of too many root vegetables. Leafy greens and the key element. A small portion of the cleanest meats for fish should accompany these vegetables. Lunch should always be a larger meal than dinner and dinner should always include a small amount of healthy carbohydrates like a half of a sweet potato. Total carbohydrate count for the day needs to stay between 60 and 100 grams per day. The overall diet should include healthy fats like pure butter or ghee along with fats in meats and fish.
Exercise is the second element of importance and it should be done consistently on a daily basis with one rest day per week. Walking at an intense rate for just 20 minutes each day and doing just a bit of strength training by working each muscle groups on different days is my key to success. I have discovered that just one set of each exercise taken to exhaustion is what keeps muscles strong and drives sugar from the blood.
Sleep should be attained in a peaceful and dark environment and should be done the same time each day for a total of 8 hours.
Trying to get at least 30 minutes per day in sunshine each day, or taking vitamin D when sunshine is not always available is another key to success.
Living a life with as little stress will increase your success of keeping blood glucose in check.
Write everything down in a notebook each day and keep track of all activities that you do to do comparisons and find those things that are successful. Tracking things not only creates an excellent record, it also keeps you accountable.
I am not giving a full explanation of all of this at this time because it is all still under review as I progress, but after a year of studying and experimenting this is the solution so far that is working for me. This may not be the solution to everyone’s problems with Type II Diabetes, but I can probably count on the fact that it is a good start.
Blood Sugar- 89, Weight- 169.6
Pulldowns- 290 lbs – 17
Rows- 290 lbs – 16
Reverse Fly’s- 100 lbs – 15
Breakfast- 2 Eggs
Lunch- Steak, Broccoli, Salad
Dinner- Pork Chops, Salad