Eating Well with the USDA Food Guide Pyramid

This morning, I took out my notes from my Kaiser Permanente Diabetes and Nutrition classes, mandatory for me when I decided to take a more pro-active approach with my health issues.

Let's start with some"Eating Well" basics that I'm reviewing right now.


THE NEW FOOD PYRAMID AS OF 1998
a.k.a. the USDA Food Guide Pyramid

MyPyramid.Gov is a good source of information for all of us.

There used to be a time that there was only one recommended Food Pyramid for everyone. Today, it's more personalized. My Pyramid helps us out with a personal eating plan based on a detailed evaluation about the food we eat and how much physical activity we have.

At my Kaiser Permanente nutrition class, the instructors stressed that: "When you have diabetes, healthy eating habits are a cornerstone of your treatment. You can help control your blood sugars with good meal planning."

I read the list and I discovered that I had broken a lot of their recommended guidelines.

1. When to eat: I break every single guideline here. I need to do better (sigh!). My lifestyle is such that I don't have regular times for cooking. Sometimes, I even eat two meals a day. Not that I'm dieting. I forget to eat! No wonder I have such high and low swings in my blood sugar readings.

Eating regularly will help control your blood sugars.
Try to eat about the same times each day.
Try to eat a meal or snack every four to five hours during your day.
Prevent low blood sugars. Avoid skipping or delaying your meals and snacks.

2. What to eat: Check out the Diabetes Food Pyramid. I copied the image below from the National Diabetes Education Program because it's too much trouble for me to draw my own pyramid. This should help us out.

it's simple to understand. You take in less of fats, sweets, and alcohol and more of grains, beans, and vegetables.

Our bodies need four basic food nutrients so we can function properly:

a. Proteins

b. Carbohydrates

c. Fats

d. Water, the most important food nutrient (and I have to force myself to drink 8 glasses of water every day)

Whatever I designate as "FREE" means that these are CARB-friendly food. They could be fatty food, though.

Let's start from the top of the pyramid.

1. Heart-healthy fats (free) to choose from: Avocado, olive or canola oil, unsalted nuts, 100% all-natural peanut butter or other nut butters, seeds.

I asked the nutritionists about the merits of virgin coconut oil for persons with Diabetes Type 2. They couldn't give me an informed answer. I think they should look into the merits of virgin coconut oil. Even Loida Nicolas Lewis told me that she's more healthy today because of this oil.

Heart-unfriendly fats (free) which should be limited: Butter, margarine, mayonnaise, salad dressing, cream sauces.

Good-bye to Fettuccine Alfredo Sauce, etc. I cannot live without butter or margarine so I think I will just have to learn how to combine extra virgin olive oil and a little butter. Or maybe I can find some "butter flavor" in the supermarket that isn't carcinogenic.

Sweets definitely have CARBS.

Alcohol doesn't turn into glucose. Drink moderately.

2. Milk and Yogurt = 2 to 3 servings per day

There is Lactose sugar in these milk products.

Ice-cream contains sucrose.

Suggestions: Drink 1 cup 1% or fat-free milk or 1 cup light (artificially-sweetened) yogurt.

3. Meat & Others (free) = 2 to 3 servings per day

Servings depend on the portion size, type of meat, and preparation style.

Rule of Thumb: A 3-oz. size of meat is about the size of your palm.

A serving can be:

2 or 3 ozs. of lean meat, chicken, fish, or low-fat cheese

1/2 to 1/3 cup of tuna or low-fat cheese

1 egg, 2 tbsps. all-natural peanut butter or 4 ozs. tofu

4. Non-Starchy Vegetables (free) = 3 or more servings per day

A serving can be:

1/2 cup cooked vegetables

1 cup raw vegetables

3/4 cup vegetable juice

Examples: carrots, mushrooms, eggplants

All right! Leafy, green, non-starchy vegetables are my friends!

5. Fruit = 2 to 4 servings per day

Fruit contains fructose.

A serving can be:

1 small piece of fruit

15 grapes, 12 cherries

1 cup melon, berries

1/2 small banana

I have to do better in this department. I demolish one large banana per meal.

6. Grains, Beans, Starchy Vegetables = 6 to 11 servings per day (this means 3 servings per meal)

Use a 1/4 cup for measuring items.

Note: The size of your fist is about 1 cup.

A serving size can be:

3/4 cup unsweetened dry cereal, 1/2 cup bran cereal, or 1/2 cup cooked cereal

1 slice of bread, 1 small tortilla, or 4 to 6 crackers

1/5 bagel, 1/2 English muffin, 1/2 pita bread, or 1/2 hamburger or hot dog bun

1/3 cup cooked rice or cooked pasta

1/2 cup corn grits, bulgur, potatoes, yams, corn, peas, or winter squash

1/2 cup cooked dried beans or lentils

This is what my nutritionist explained to me.

a. A portion is the serving size of the food I'm eating.

b. A serving is a specific amount of food typically determined by the USDA.

c. One CARB serving is equal to 15 grams of carbohydrates. The average CARB servings per meal range from 3 to 5 servings.

d. Examples of how to quickly determine CARB servings.

1/3 cup rice = 1 serving

1 cup rice = 3 servings

1 cup of cooked pasta = 3 servings

1 plate of cooked pasta = 12 servings

1 oz. of bread = 1 serving

4 ozs. of bagel = 4 servings (In other words, bagels are really a no-no for people living with type 2 diabetes)

3 cups of air-popped popcorn = 1 serving

a small container of yogurt = 1 serving (anywhere from 15 to 30 gms. CARBS)

3 squares of graham crackers = 1 serving


3. How much to eat: I don't know when I eat too much.

This is what my nutritionist said:

Your body changes most of the food you eat into blood sugar (glucose). to supply your body with energy. When you have diabetes, your body has problems turning this sugar into energy, so more of the sugar stays in your blood.

You can help your body control your blood sugars if your eat smaller amounts of food and if you spread your meals throughout the day.

If you eat too much food, especially too many carbohydrates, your blood sugars may get too high. CARBS are naturally found in foods and are an important part of a healthy diet. CARBS include the starch, sugar, and fiber in foods.

CONCLUSION:

After reading all of the above, I finally figured out that I need to make the time to write my own "diet" according to the servings that are recommended for me. Right now, I am going to continue cutting down my food portions to another half (of what I'm used to) including the bananas.

Let me process it this way for now:

1. My "free" foods are lean protein, fats, and non-starchy vegetables.

2. Men are allowed 4 to 5 servings of CARBS per meal. As a woman, I'm better off with 3 to 4 servings of CARBS per meal.

So, for breakfast, my 3 to 4 servings of CARBS would be:

1/2 cup of bran cereal = 1 serving

1/2 banana = 1 serving

1 cup 1% milk = 1 serving

And coffee with some non-dairy creamer and Splenda.

3. I have to go back to eating five times a day with the following CARBS goals:

Breakfast: 3 to 4 carb servings or 45 to 60 gms.

Snack: 1 to 2 carb servings or 15 to 30 gms.

Lunch: 3 to 4 carb servings or 45 to 60 gms.

Snack: 1 to 2 carb servings or 15 to 30 gms.

Dinner: 3 to 4 carb servings or 45 to 60 gms.

Snack (before bedtime): 1 carb serving or 15 gms.

4. I should limit my sodium intake to less than 2,000 mgs. a day.

One teaspoon of salt = 2,300 mgs. sodium

This means about 500 mgs. of sodium per meal and about 200 gms. of sodium for every snack.

5. I should take blood sugar readings two hours after every meal.

I'm up to the challenge!

Petite Potatoes & Mushroom Bake

It's been many, many years since I've written down the recipes for the dishes that I prepare for my family. I'm finding out that documenting my research in simple food fare is helping me pay attention to what I am eating. Hopefully, as I get better at watching what I eat, the recipes that I will share with you will also reflect these changes.

I like baking my dishes. I prepare them, set my cellphone's alarm clock to remind me about the cooking time, and go back to work. I can be so focused with my projects that I always need an alarm clock to remind me that something's cooking in the oven, of course.

Melissa's home-grown baby Dutch yellow potatoes are SO yummy that you become a potato lover after trying them out the first time around. The potatoes don't even need to be buttered! These thin-skinned potatoes don't need to be peeled. Delicious every time --- whether they are fried or sauteed, broiled, or baked.

Since I don't like huge kitchen productions, this simple potato dish lasts me for four or five meals as a side dish or a quick "carb" hot hors d'oeuvres plate. I reheat a few at a time for about 1-1/2 minutes at 60% power in the microwave. I like my potatoes buttered --- so the extra calories mean another work-out for me. There are around 30 petite potatoes in each package. I bought this brand at the produce aisle of Safeway.


2 tbsps. butter or margarine
1 package of Melissa's Baby Dutch Yellow Potatoes, previously washed with Environne, then set out to dry for a few minutes in a colander
1 cup of sliced crimini mushrooms or other mushrooms of your choice
1-1/2 tbsps. chopped garlic
McCormick Grill Mates Montreal Steak Seasoning
Sour Cream for garnish


Procedure:

Preheat oven to 350 degrees Fahrenheit.

1. Using a 9" x 13" oven-proof rectangular glass dish (a.k.a. pyrex dish), dot the bottom of the dish with thin slices of butter, about 1 tbsp.
2. Add the potatoes.
3. Dot the top of the potatoes with the remaining 1 tbsp. butter.
4. Season with Montreal steak seasoning.
5. After the first 20 minutes, turn the potatoes so that they are evenly buttered.
6. Add the mushrooms and garlic on top of the potatoes.
7. After the next 20 minutes, mix the potatoes and mushroom-garlic mixture in the dish.
8. Take out the dish after 10 more minutes of cooking. Test the largest petite potato for doneness.
9. When serving, add a dollop of sour cream to garnish your potatoes.

Serves 4 to 5.

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Faux Crab Meat Scramble

I'm not really an egg lover but when I want a quick protein fix that won't make me hungry for hours, then I turn to scrambled eggs. You'll notice that I don't use any ketchup with my scrambled eggs. Well, that's because I believe that tomato ketchup or banana ketchup (many Filipinos can understand my love affair with this ketchup) are flavor potentiators. This means that I tend to have a huge appetite if I add any ketchup to my egg scrambles. I've substituted Trader Joe's feta cheese with mediterranean herbs as the "ketchup alternative."

The following recipe can be done within ten minutes.


1 tbsp. butter or margarine
2 tbsps. chopped onions
1/2 cup The Captain's Choice Imitation Crab Meat, in small chunks (100 calories; CHO = 12 gms., sugars = 8 gms.)
one egg mixed with 1 tbsp. water, whipped until bubbles form
1 tsp. Montreal Grill Mates Steak Seasoning (and add to the egg mixture)
1 tsp. Trader Joe's Crumbled Feta with Mediterranean Herbs



Procedure:

1. Melt butter in a small cast-iron skillet.
2. Add chopped onions and saute until the onions become translucent.
3. Add the imitation crab meat and saute until heated through.
4. Add egg-water-seasoning mixture to the skillet. Cook until partially done. Use zigzag patterns to scramble the egg mixture.
5. After the scrambled egg mixture is cooked to perfection, on the serving dish, garnish the Faux Crab Meat Scramble with crumbled feta cheese.


Serves 1.


For some pizzaz:

1. If you're not watching your carb count, then make a sandwich. Spread low-fat mayonnaise or salad dressing on two pieces of bread. Add a romaine lettuce or butter lettuce leaf and a couple of sliced tomatoes before slathering some of the faux crab meat scramble on top of the sandwich. Sprinkle some tabasco sauce for a little kick!

2. If you're watching your carb count, slice a piece of pita pocket bread into half. Make a pocket in the half-pita bread and add some alfafa sprouts inside. Top with the faux crab meat scramble and some sliced tomatoes. Top with sprinkles of hot sauce.

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Two Steps Back

7:30 a.m. - 183


Yesterday, I was bad! Not only did I polish off a bag of Calbee chips, a 1/2 bag of dates (heaven!), and had my Mung Bean & Bake Tofu Saute for breakfast and lunch, I succumbed to the social networking madness called "Eating Out After A Dinner Meeting."

Jack and Cecille Hontiveros had been inviting me for the past six months to check out the YTB (Your Travel Business) business opportunity --- so I finally did go with them to a presentation last night. Of course, Cecille and I just had to eat the new Florentine Spinach Crepes with Hollandaise Sauce at IHOP before the meeting.

The travel "bug" is here, my friends, especially for the "baby boomers." Thus, I hope to refer some of my friends who might be open to checking out this "referring travel agent" internet-based business (a publicly-held company) for its travel benefits and tax advantages --- among other reasons. Since I have a travel booking engine at my RadiantView.com, I look at this YTB business as an opportunity for me to study what internet marketing techniques work for non-techies.

After the meeting, we ate at Tribu Grill for the ultimate homestyle Filipino cuisine, the stuff I haven't eaten in a long, long time. Think about Cold Eggplant Salad, Sizzling Bangus (Milkfish) Belly, and Lechon Kawali (Pan-Roasted Pork) with Liver Sauce. And Puto Bumbong for dessert!

Madness, I'm telling you, for someone with Diabetes Type 2!

Today, I'm contrite. I should have had just one slice of the Puto Bumbong. Or, why couldn't I just be contented with 22 Calbee chips or five pieces of dates?

It's Salad time for me. And lots and lots of veggies for the next couple of days.

I also have a couple of books I want to share with you --- that's been gathering dust on the bookshelf. Now, it's on top of my bedside table. That's progress, don't you think?

1. American Diabetes Association Complete Guide to Diabetes, 4th edition - the ultimate home reference from the Diabetes experts
2. The Calorie King "Fat & Carbohydrate Counter," 2007 colour edition - highly recommended by my Kaiser Permanente nutritionist

I'll share some of the tidbits that I've learned at another time.

I must go and find something to eat. Salad, remember?

Mung Bean Sprouts and Baked Tofu Saute

8:00 am, fasting - 88


Cooking Tip: I use a cast-iron skillet for almost everything except boiling water and cooking acidic foods like tomatoes (unless I'm o.k. with my tomatoes turning a little darker). When I was very anemic 10 years ago, my doctor advised me to use an iron skillet because the iron is quickly absorbed by the food. I have not owned any teflon or non-stick pan since I bought my three cast-iron skillets from Austin, Texas many years ago. I hope to bequeath this set to at least three more generations of cooks in our family.

About This Recipe: Although I use tofu here, I've substituted it with any leftover meats or seafood. This is truly one of my favorite concoctions. I can cook this healthy meal within 5 minutes, even if I'm very hungry.

MUNG BEAN SPROUTS & BAKED TOFU SAUTE

Prepare the following:

extra-virgin olive oil, 2 tsps., for sauteeing

chopped cilantro, 1 tsp. (or buy the Trader Joe's Dorot frozen-packed chopped cilantro, 20 tsps. servings)

chopped garlic, 2 tsps. (or buy ready-made chopped garlic, bottled)

sliced crimini mushrooms, 1 cup (or buy ready-sliced mushrooms)

1/4 package of organic baked tofu, cut into 1/2-inch cubes (see Food Shopping category for the brand I use)

McCormick Grill Mates Spicy Montreal Steak Seasoning, 1 tsp. or to taste

Mama Sita Oyster Sauce, 2 tsps. to 3 tsps., to taste

1/2 package of mung bean sprouts (see Food Shopping category for the brand I use)

Procedure:

1. Season cast-iron skillet. Add extra-virgin olive oil. Heat the skillet over a medium flame.

2. When the skillet is hot enough, saute chopped garlic. Add sliced crimini mushrooms or any mushrooms of your choice.

3. Add cubed tofu and season with Montreal Steak Seasoning and Oyster Sauce.

4. When heated through, add the mung bean sprouts. Saute for about 3 to 5 minutes. The sprouts should be crunchy yet hot enough to eat.

Serves 2.

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A Diabetes-Friendly Supermarket Shopping Trip

I just got back from Safeway, which is only across the street from where I live.

I had wanted to buy this blood pressure kit for the wrist but the pharmacist at Walgreens told me that the blood pressure kit for the arm was more accurate. $39.99 for the wrist-type versus $89.99 for the arm-type.

"I can't afford the arm-type!" I exclaimed!

The pharmacist understood. "Try Costco."

"Let me think about it," I replied, thankful for her advice.

That's also how I forgot to buy Splenda at Safeway. I couldn't decide about the price difference of the blood pressure kits.

So, here's what I bought today. This will hopefully last a week or more. I'm also going to write how I use some of these diabetes-friendly food items. Yes, recipes for the busy and lazy cook. That's me!

I am not writing the fat content of most of the items, just the carbohydrate content or CHO. I also listed the calories and the prices so I could do some comparison-shopping later.

1. "Salad Cosmo" Mung Bean Sprouts - 16 ozs. (1 lb. or 454 gms.)
Serving Size: 3/4 cup (85 gms.), 24 calories, total CHO = 5 gms., Sugars = 1 gm.
Servings per container: 5.3
Cost: $.99 per package

2. "Live Gourmet" Butter Lettuce
a.k.a. "Absolutely Fresh Because It's Still Alive!" referring to hydroponically-grown vegetables
Cost: $2.99 per package

This is for my salads.

3. "Monterey Clean n Ready" Sliced Mushrooms
Pre-Cleaned Mushrooms / No Preservatives, Washed and Rinsed
Cost: $2.99 per package

This is for my salads.

4. "Soy Deli" Savory Organic Baked Tofu - 8 ozs. (227 gms.)
Serving Size: 3 ozs. (85 gms.), 130 calories; calories from fat = 60 calories
Servings per container: about 2.7
Cost per package: $3.99

I tried this out for the first time a week ago --- and I was pleased with how it tasted on my palate. I just had to buy this again!

5. "Melissa's" Baby Dutch Yellow Potatoes - 24 ozs. (680 gms.), about 30 petite potatoes
"No Butter Required"
Cost per package: $3.99

6. English Cucumbers - seedless, 1.75 lb. (1 piece)
Cost: $.79/lb.
Cost per cucumber: $2.69

I cut diagonal slices of this cucumber and store them in a dry, plastic container.

7. "Fresh Gourmet" Crispy Onions, Garlic Pepper Flavor - 3.5 ozs. (99 gms.)
"Crunchy Toppings for Salads --- and More!"
Serving Size: 1-1/2 Tbsps. (7 gms.), 35 calories; fat = 2 gms. (no trans fat), CHO = 4 gms.
Servings per container: about 14
Cost per container: $2.99

Here's my dirty little secret! I found a safer alternative to potato chips! I bought two bags of this product: one for snacking and one for my salads. I calculated that if I polish off one package, it would be 35 calories multiplied by 14 calories equals 490 calories or 56 gms. of carbohydrates. I know it's still a sin!

8. "Calbee Snack Salad" Snapea Crisps, Original Flavor - 3.3 ozs. (95 gms.)
Serving size: 1 oz., 28 gms. (about 22 pieces); 150 calories, calories from fat = 70, total CHO = 14 gms., sugars less than 1 gm.
Servings per container: 3.3
Cost per container: $1.50

Sometimes, I choose the Caesar Salad Flavor. Yes, I'm guilty of using this as a snack food, not as a topping for my salads.

9. "Sun-Maid" Raisins - 12 ozs. (340 gms.)
100% natural, no fat, no cholesterol
Serving size: 1/4 cup (40 gms.); 130 calories, total CHO = 31 gms., sugars = 29 gms.
Servings per container: about 9
Cost per container: $2.99

Fruit-on-the go! Whenever I need a "sugar fix," raisins are good. Just don't overdo it.

10. "The Produce Stand" Pitted Dates, Grown in California - 8 ozs. (226 gms.)
No fat calories!
Serving size: 5 to 6 dates (40 gms.); 120 calories, total CHO = 31 gms., sugars = 29 gms.
Servings per container: about 6
Cost per container: $2.49

I really have a sweet tooth! Instead of chocolates, I'd rather choose dates.

Small Daddy, My Coach

Last June 24, 2007, I was at Evergreen Valley College in San Jose, helping out at the Annual San Jose Punjabi Mela. Neeraj Dhar, a new friend from Elephant Advertising, took a photo of me in front of the Direct TV sponsor's booth.

A life-size image of Sharukh Khan, one of Bollywood's mega-celebrities, is my companion. However, when Neeraj sent me the photo, I was looking at my "bulky" size. Ugh, reality really does bite!

I was wearing my orthopedic shoes, a reminder that I was slowly recovering from plantar fasciitis. Being overweight makes it worse for my recuperation. Well, I did get depressed looking at this photo BUT nevertheless, I couldn't "photoshop" it either or else I'd be in denial.

I still suffer from plantar fasciitis. Since I first noticed the pain in my right heel during the first week of April after I had logged thousands of air miles between San Francisco and Chicago in the past six months, it wasn't until early June that I called my doctor and took action. It wasn't too late yet, I found out. However, my daily walks had become painful exercises. Naturally, I gained weight because I didn't substitute the walks with other less feet-intensive workouts.

My husband was very candid with me --- and nice. "Lorna, you're gaining weight!"

"Don't even talk about it!" I snapped back.

Talk about being a bitch, that was me!

Then, one of my close guy friends called me up a month ago. Let's call him Small Daddy.

"Hmm, I'm worried about you," Small Daddy told me as soon as I greeted him on the phone. "I haven't seen you in a while but I noticed it clearly. So, I suggest sit-ups for you."

"What is it about sit-ups that I rebel at the thought of even starting a routine?" I asked myself as I listened to my concerned friend.

Small Daddy continued. "All it takes is 10 sit-ups a day. C'mon, do it!"

Of course, I didn't do it.

He was quite persistent. Small Daddy does care because we, together with our motley group of friends, have grand projects to accomplish in the next 40 years. Anyway, he kept calling me almost every day since then with the first question out of his mouth, "Have you done your 10 sit-ups yet?"

"No!" I vehemently replied.

He sighed every time. "Aw, Lorna. 10 sit-ups!"

Dogged, persistent Small Daddy.

Then, early last week, I decided I had had enough of my unhealthy attitude. My energy level was so low that after two 12-hour days at the Pistahan Festival last August 11 and 12 in San Francisco, it took me another three days to recuperate. It didn't do wonders for my work life. My husband was reminding me every day to take care of our family matters. My head was ready to explode. In fact, I really did feel like giving up. How depressing is that?

However, there was a part of me that bellowed, "Lorna, you are better than this! Believe that you can do this. Just do it!"

Thus, the first thing I did last Monday was walk to Safeway and Trader Joe's to buy vegetables. And I started cooking my dinner. I also prepped my vegetables to last me for the next three days. Finally, I felt I was doing something constructive about my eating habits.

I started consciously limiting my "carbs." No rice or bread. No platefuls of pasta. Some baked Dutch potates only.

Since I've been a "yoyo dieter" for the longest time, I also followed my tried-and-tested formulas. I cut all my usual servings in half except for the green, leafy vegetables. I had lots of those veggies this past week. My stomach needed to get used to the smaller food intake but I didn't want to shock my system either.

During the University of the Philippines Alumni Association in America's General Assembly & Pre-Centennial Celebration this past weekend, I allowed myself some moments of celebration. I ate dessert. Tiny servings of delightful, sugary morsels. And I danced! My plantar fasciitis survived the hopping and skipping. The sweating felt good! My endorphins were starting to kick in. And I felt VERY alive!

I also have this black pair of pants which is my "progress marker." It was a snug fit last Friday night but at least I could zip myself up. Next month, it's going to be a loose fit, I promise.

I created my new blog a few days ago after consulting my sister, Noemi, who has an award-winning blog in the Filipino blogosphere, "Touched By An Angel: A Mother's Recovery Notes." "Diabetes Life Notes" appealed to me. The words, "A Filipina's Adversaria on Living & Eating Well with Type 2 Diabetes" felt like an appropriate tagline. Then, I wrote my short profile.

For the graphics, I chose a photo of our dining table at home. A Val St. Lambert crystal bowl, a pair of black candlesticks, an Italian-type sculpture --- on top of some black place mats. A Vincent Van Gogh poster. I labelled the photo: "Perfection: Healthy. Wealthy. Wise."

All I needed to do now was to start blogging.

This morning, I woke up and immediately checked my blood sugar reading. 110. I felt very happy. The past week had been full of 139's. Today, for the first time, it had gone down to an acceptable level. Progress.

Excited, I called Small Daddy because I wanted to announce to him that I have a new personal blog.

"Why do you have this fear of sit-ups?" He asked me.

"I don't know" was my reply. Surprisingly, I was open to listening to Small Daddy's words.

"Maybe because the 10 sit-ups mean that you have to work at it --- and it's agonizing, life-changing work. No pain, no gain. Perhaps it symbolizes your resistance to change. Something inside you is holding you back. Why do we have to put a gun to your head before you can convince yourself that you need to modify your behavior?" Small Daddy is good, don't you agree?

"I really don't know -- but I'll find out. Just read my blog, ok?" I replied.

"My friend, when you go to Walgreens today, remember to buy a blood pressure kit. You know, the kind that you put around your wrist, you press something, and it does everything for you," Small Daddy advised me.

I agreed. "I'll buy my Splenda also. I can't live without it."

He continued. "Don't forget to weigh yourself every morning."

"Can I do that another day, please? I'm just getting used to this new mind-set," I pleaded with Small Daddy.

"Good. Now, what about your 10 sit-ups?"

"Later," I mumbled. "I'm doing a lot of walking today. Hey, let me do it my way. One step at a time."

Small Daddy is a great coach. I'm looking forward to his wise remarks and admonitions.

This is my life.

REALITY CHECK: "Mirror, Mirror on the Wall! Who's the Fairest of Them All?"

Hello! Thank you for taking the time to drop by my blog. This journal is about me and my new determination to live a meaningful life with Diabetes Type 2. I expect to make many discoveries, including my strengths and temporary "failings" (the so-called bumps in the road of life).

There is something very beautiful about the written word. My intentions become real. My determination is fortified by my words. I dare to be my own mirror as I manage my lifestyle: a person living with Diabetes Type 2.

Please expect a roller coaster ride of triumphs and setbacks. One step forward, two steps back. Trust that I will succeed!