Small Changes
In November 2023, during my annual physical check-up, my doctor went over my bloodwork results and told me that my A1C (used to test for Type 1 and Type 2 diabetes) came back as a 6.0 which put me in the pre-diabetes category (based on how blood test results are read in Saskatchewan). Initially, this came as a bit of a shock, though I knew my Aunt had Type 2 diabetes (and, as I later found out, my Grandma also had diabetes).
During that conversation with my doctor, she told me that it was possible to get out of the pre-diabetes category with diet, exercise and weight changes and I immediately began implementing some of them.
The first thing I did was raid the fridge and freezer – anything that was unhealthy went into the garbage. No more store bought frozen lunches for me. Instead, Dave would cook a small chicken or a pork tenderloin in the air fryer every Sunday and I would use the left overs for lunch along with rice (brown mixed with wild is my favorite) and either a tossed salad or a cucumber/tomato salad. Chips and pop disappeared from my diet and I adjusted my meals to the “plate method” recommended by Health Canada. If you envision a dinner plate, half of it should be fruits and vegetables (which was not a stretch for me as I like both of them), one quarter grains and starches and one quarter protein.
Enriched white bread was replaced with sourdough or Silver Hills Multi-grain bread (absolutely my favorites) and I switched from regular pasta to whole wheat pasta (admittedly, not my favorite, but I am getting used to it). I discovered calorie/sugar free drinks, “no sugar added” ice cream and healthier snacks like Dosch Organic Acres Ancient Grains.
I worked with a dietician and learned some things that really helped me. While reducing sugar intake was important for my health, I still needed some sugar for important things like brain function. Yes, please! The key was to couple a food that had sugar in it, for example, a homemade muffin with a fat such as yogurt. The fat in the yogurt would help keep my blood sugar from spiking from the sugar in the muffin. Another learning was to feed my body carbohydrates regularly each day so that my body wouldn’t produce the extra sugar which could raise my A1C. I had no idea! Those were two huge learnings for me!
Exercise was tougher during the winter months due to the cold, snow and ice but I would go over to the Fieldhouse with Dave and a ride a bike or walk/run around the indoor track. As for my weight, the plate method took care of that. I quit snacking after dinner and in a few months my weight went from 128 to 109 and from there it held steady.
In May 2024 I went for my next blood test at the six-month mark. Would all of these small changes work? While it might sound like a lot, the changes came pretty easily. And it did make a difference! My A1C came back at 5.9 which put me outside of the pre-diabetes category. Good news! Though I will still need to be good with my diet, exercise and weight and will always have to test every six months, I am on my way. The small changes worked!
Is there something in your life you would like to or feel you need to change? It’s not necessary to conquer Mount Everest in a day. It starts with one small change, then another, then another and if you accept the desire or need to change it’s even easier. An accepting mindset helps.
What is one thing you would like to change?
Are you ready to make that change?
Recommended Resources
- Book The Compound Effect by Darren Hardy - https://resources.darrenhardy.com/tce-resources56248312
Monthly Challenge
- Once you have decided on one change you would like to make Google “Change Plan Worksheet” and scroll down until you find the .pdf by “WRHA Professionals.” Print it off and use it to work through a change.