Up-to-date info on hypoglycemia (start here)

Welcome to my blog about living with hypoglycemia!

The first thing you should know about this blog is that it reflects my journey of learning and understanding hypoglycemia. This means that some of my older posts may have information that is out-of-date as I’ve learned more or research has changed. I could spend hours upon hours updating all of these all of the time, but I decided a more efficient way would be to create one page where I continually update it with the newest information.

So here you go, this is the most updated information on hypoglycemia and my advice.

Diet

Eat small meals frequently throughout the day. I eat every 3 hours on average. This means I tend to never eat more than 400 or 500 calories at a time since I’ll be eating again soon.

Use measuring cups and spoons for everything except non-starch vegetables and meat (which I use the “deck of cards” rule for the size of my meat).

Water is your friend. Drink it like crazy.

Always combine protein and carbohydrates at every meal; also try to incorporate healthy fats (nuts, olive oil, avocados, etc.).

My typical day of eating:

5:00 am Wake-up, have one slice of 70 calorie, low-sugar bread with 1 tsp natural peanut butter and coffee with 1/4 cup Fairlife Milk

6:00 – 7:00 am Gym time. Drink 32 ounces of water during workout

7:45 am Post-shower second breakfast.  Oatmeal (cinnamon, 1/4 cup oatmeal, 1/2 cup fruit, 1/4 cup water, 2 Tbsp almonds), coffee with 1/2 cup Fairlife milk, 1 egg

9:30 amish Cereal bowl overflowing with raw vegetables, usually carrots, peppers, and cucumbers. If really hungry, 1-2 Tbsp hummus. Lots of water

12:00 pm Salad (3-4 handfuls gark greens, 15 grapes or 1 apple, 1/2 small avocado, 1 tsp olive oil) and Tofu (160 calories worth with less than 1 Tbsp sesame chicken sauce). 1 can no-flavor sparkling water

3:00 pm 9 Beanitos chips with 1 slice low-fat, 70 calorie cheese, microwaved for healthy nachos. Lots of water

5:30 pm 400 calorie dinner that usually consists of a lean meat and vegetables and/or whole grains, like chicken with quinoa and steamed green beans

8:00 pm 3/4 cup greek yogurt with 1/2 Tbsp dark chocolate, 1/2 Tbsp walnuts, and cake spice)

Dietitian

I highly recommend going to a dietitian to build your custom diet. After 1-2 visits, you don’t have to go all the time. I recommend going every 6 months to a year after you’re pretty set with what to do.

If you have to choose between a dietitian and a trainer, go to a dietitian. Trust me, diet is the more important part of weight loss or maintenance.

Carrying food with you

ALWAYS have food with you. No exceptions. I typically carry no less than 2 protein bars with me at all times. The current recommendation from my dietician is the Kind low-sugar bars (5 g of sugar or less), such as Madacascar Almond (also has the benefit of not melting).

While not the healthiest option, I also use the ThinkThin 220 calorie ish bars and break them in half for a small snack. Watch the sugar alcohol laxative effect with these.

Venues that have “no food” policies have to still let you carry food in because you have a medical condition. Make sure it’s pre-packaged food such as the Kind bars listed above.  It helps to have a medical alert bracelet or necklace as evidence. Before they even start to search my bag, I tell them about my medical condition, show them the medical alert, and show them my food. Being upfront about this makes the interaction go much more smoothly.

Medical alerts

I have my blood sugar so under control that I don’t feel the need to wear a medical alert bracelet or necklace anymore, but if you don’t, I still recommend you wear one. It’s also a good idea if you travel alone often.

As mentioned above, they can also be helpful in getting food into no-food venues.

 

See something macro missing from this page? Let me know. I love reader comments, it keeps me going, and I always respond.

Thanks for reading!

Advertisements