About five years ago, I was diagnosed with prediabetes. I’ll admit that I spent a lot of those years in denial. As a retired nurse, I know all too well the dangers of ignoring that diagnosis, but knowing something and actually doing something about it are two different things.
Both my father and his mother had diabetes, although neither was diagnosed until they were in their 80s. My grandmother’s vision was affected to the point that she could no longer see well enough to fill her insulin syringes or give herself injections. Dad’s diabetes was fairly well controlled until he fell and broke his hip at age 100, at which point he started insulin.
I know the risks. Amputation, dialysis, vision loss, heart disease…these are not things I want to face as I age.
Three years ago, I decided to take control and went on a strict Keto diet. It was restrictive, but effective. I lost over 30 pounds in four months. I felt better, had more energy, and was able to be more active. Keto wasn’t particularly difficult to follow, but I eventually longed for a banana, an apple, or even some popcorn! So, I stopped before a trip to Israel.
Over the next two years, I gradually gained the weight back. And that, unfortunately, has been the story of my life for the past 40 years: yo-yo, yo-yo, yo-yo. Get desperate, go on a diet, lose weight, and slowly gain it all back.
This time, I was determined to do things differently.
My goal as I age is to need LESS medication rather than MORE. I wanted to find a way of eating that I could maintain for the rest of my life, rather than another temporary diet. I also chose to work on lifestyle changes rather than pursue the popular GLP-1 weight-loss medications.
Last January, I discovered the Homemade Method for Women Over 50. It is a Mediterranean-style eating program with an online support group. For a monthly fee, they provide weekly meal plans, recipes, and shopping lists. There is also a private Facebook group where women connect to vent, celebrate victories, share ideas, and encourage one another.
Initially, the program cost around $40 a month, but I quickly signed up for a year at approximately $20 a month.
The recipes are normal, everyday foods. I will admit, though, that preparing the meals and cleaning up afterward can be a lot of work. I often borrow a line from a commercial: “It’s work, but I’m well worth it!”
Ten months into the program, I have lost nearly 30 pounds, and I am feeling good!
One of the biggest benefits has been that eating more whole, balanced foods seems to reduce a lot of the “food noise” in my head. I no longer feel like I am constantly fighting cravings or depriving myself.
And guess what? I can eat a banana, an apple, or popcorn! I have learned that the way I combine foods, portion sizes, and physical activity can make a difference in my blood sugar response. I have a serious love for ice cream, and I’m not willing to give it up entirely. Yes, it occasionally means breaking my “clean eating” rule, but life is meant to be enjoyed, too! I’ve discovered some great Carb Smart products that allow me to indulge my sweet tooth while being more mindful of my carbohydrate intake. It’s all about finding a balance that works for me. I don’t believe healthy living should mean giving up every food you love. Sometimes a little ice cream for the soul is just as important as eating your greens!
Some Guidelines and Things I Have Found Helpful
These are some of the habits I have incorporated into my daily routine:
• Eat breakfast within an hour of waking up.
• Include protein, healthy fats, and green or orange vegetables in meals whenever possible. Think balanced plates rather than eliminating entire food groups.
• Include healthy fats such as avocado, olive oil, olives, salmon, walnuts, almonds, and flaxseed. Remember that healthy fats are still calorie-dense, so portion sizes matter.
• Avoid overloading on fats from fast food and highly processed foods.
• Move as much as you can every day. It doesn’t have to be a formal workout. Every bit of movement counts.
• Give carbs some company! Pair carbohydrate-containing foods with protein, fiber, or healthy fats. For example, I enjoy my banana with full-fat yogurt. This can help moderate the blood sugar response.
• Berries are often a great fruit choice because they contain fiber and tend to have a lower glycemic impact.
• Reach for greens at lunch.
• Stay hydrated. I try to make drinking water a priority throughout the day.
• Avoid highly processed foods when possible and prepare meals from scratch. Buying pre-cut squash and other vegetables can be a real time-saver!
• Learn about the glycemic index and how different foods affect your blood sugar. Keep in mind that the glycemic index is only one piece of the puzzle.
• Pay attention to portion sizes, but don’t starve yourself. Eat balanced meals and learn to recognize when you are comfortably full.
I also believe we need to be careful about becoming so obsessed with controlling food that we lose touch with our natural hunger and fullness cues. Children need access to healthy choices, and we need to learn to trust our own bodies, too.
My Continuous Glucose Monitor Has Been Life-Changing
One of the most helpful tools in my journey has been wearing a continuous glucose monitor (CGM).
Unfortunately, insurance generally does not cover the cost for people with prediabetes who are not using glucose-lowering medication, so I have been paying out of pocket.
I have tried both the Freestyle Libre and the over-the-counter options, Stelo and Lingo, over the past six months. In my experience, the Libre sensors seem to stay on better and may be more accurate, although everyone’s experience can differ.
I finally settled on Stelo because I can view my glucose readings on my smartwatch. That makes it much easier to see what is happening without constantly pulling out my phone.
The frustrating part? These sensors are supposed to last two weeks, but mine sometimes fall off early. I suspect water aerobics and my frequent bathing contribute to the problem. There are overpatches available that help keep them in place, but it is still frustrating when a $40–$45 sensor doesn’t last its full two weeks.
Despite the frustrations, being able to see how my body responds to different foods has been incredibly valuable.
I can experiment, learn, and make more informed choices. It has helped me understand that not all carbohydrates affect everyone the same way, and that I don’t necessarily have to give up every food I enjoy.
Why This Matters
Prediabetes often has no noticeable symptoms. You can feel perfectly fine while your blood sugar is elevated.
Type 2 diabetes can also develop silently. Some people eventually experience increased thirst, frequent urination, fatigue, or blurred vision.
Without intervention, prediabetes can progress to type 2 diabetes, although that progression is not inevitable. Both conditions are associated with increased risks of heart disease, stroke, kidney disease, nerve damage, and vision problems over time.
I don’t share this because I have all the answers. I share it because I know how easy it is to ignore a diagnosis, especially when you feel fine.
I also know how discouraging it can be to lose weight only to gain it back.
This time, I am trying to focus less on a temporary diet and more on creating a healthier lifestyle that I can sustain as I grow older.
Nearly 30 pounds down. Feeling better. Moving more. Learning every day.
And still enjoying my bananas, apples, and popcorn!
If you have been diagnosed with prediabetes, please don’t wait until you have symptoms to take it seriously. Small, consistent changes can make a meaningful difference.
We deserve to age well.
It’s work, but we’re well worth it!
I have a serious love for ice cream, and I’m not willing to give it up entirely. Yes, it occasionally means breaking my “clean eating” rule, but life is meant to be enjoyed, too! I’ve discovered some great Carb Smart products that allow me to indulge my sweet tooth while being more mindful of my carbohydrate intake. It’s all about finding a balance that works for me. I don’t believe healthy living should mean giving up every food you love. Sometimes a little ice cream for the soul is just as important as eating your greens!
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