Hello and welcome to the 5th week of my Nutrisense journey! My name is Logan, and I am the Content Manager here at Nutrisense. This week I am officially over the ¼ mark of my twelve-week journey with the CGM [Continuous Glucose Monitor] and Nutrisense program.
The Continuous Glucose Monitor must be changed every 14 days. That means that in one month, you’ll have two CGMs and a three-day break in between the two. Because I am changing my CGM this week, I will have three days of data and logged meals missing in the app. Even though I wasn’t logging into the Nutrisense app, I noticed changes in my habits and eating patterns.
I’ve begun to adapt my daily routines and my daily eating habits to benefit my body in a way that I didn’t in the past. To be honest, when I started this program, I was afraid that a lot of my life would have to change. I was worried that I wouldn’t be able to eat foods that I loved anymore or go out to places I like to eat and meet up with friends. By using the CGM to monitor live data when I eat and when I exercise, I’ve been able to adapt where and when to have certain activities and certain meals so that I can continue to enjoy them while still nurturing my body.
Even my exercise habits have become more manageable. I continued to work out four times this week and noticed that even during 25-minute workouts, I’m not losing my breath in the way that I used to. I saw that I wasn’t just working to cross out a task that I felt I needed to do in my program. I was working out because it is something that has started to make me feel energized and refreshed. This week I am down another pound and a half and am successfully continuing to reach my goals.
Monday to Thursday : No recorded Cals
Monday through Thursday was the time between my CGMs, so I did not log any data in the app on these days.
Monday [Day]: 873 Cals recorded
On Monday, I ate a gyro and fries for lunch. That afternoon I removed my CGM and did not log dinner. Before dinner, I went for a long walk with my dog Rusty to ensure that my glucose would stay level even without checking the monitor.
Friday: 867 Cals recorded
I applied my new CGM on Friday morning. It took most of the day to calibrate, so the first meal I logged with it recording was dinner. I had a Chipotle Chicken Burrito Bowl. I noticed that this made my levels rise higher than I expected it to. This is usually my healthy go-to when I order food in.
Saturday: 1297 Cals recorded
On Saturday, I ordered another Chipotle Chicken Burrito Bowl and a grape soda for lunch. Even with the grape soda, I found that my glucose levels didn’t spike as high as they did the night before when I had the same meal. I consulted with my dietician Carlee about this. She reminded me that some meals are processed by our bodies more efficiently during the day when our bodies are in a more high-functioning state. We decided that I should avoid eating this for dinner but could continue to order it for lunch or in the late afternoon.
Saturday was my friend’s birthday, and we went to a local sushi restaurant. I didn’t realize it until after the meal, but I had ordered differently from how I used to when ordering sushi. I used to eat sushi rolls and sushi on rice. This time I opted automatically for sashimi and had a carb-free, protein-packed meal. I felt energetic and alert after the meal and had an exciting realization that I am automatically choosing healthier options for myself now.
Sunday: 1141 Cals recorded
On Sunday, I made Swedish meatballs, mashed potatoes, and broccoli for lunch. This is a meal that has become a staple in my diet since beginning the Nutrisense program. My body breaks this down very efficiently, and I have never had a spike because of this meal. I was tired that evening and ordered a Chipotle Steak Burrito Bowl. My glucose did rise a little bit, but I had eaten earlier than usual, which may explain why it did not spike to a concerning level.
Reflecting on this past week, I’ve noticed that my lifestyle is changing in ways that have helped me feel better and have more energy. I noticed that my mindset had shifted. It is almost second nature to integrate things like movement around meals, regular exercise, eating certain meals earlier in the day, and prioritizing protein over carbs. The three days I wasn’t wearing the CGM made these changes the most obvious because I noticed that I was integrating these things even when I wasn’t constantly logging and checking my data.
If you are interested in other tips and tricks to help maintain your glucose levels [even when eating carb-heavy meals], check out the link to my video above. The video covers more of the tips and tricks that I have learned and integrated into my daily life. Check back in next Wednesday to see how Week 6 goes!
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Carlee's training at Western Illinois University and an internship at the Memphis VA Hospital lead her to a career in outpatient counseling and bariatric nutrition therapy. In these positions, Carlee realized many of the disease states (upwards of 80%!) her patients experienced were actually preventable. She knew she had to dig deeper into preventative health and has since been passionate about helping people translate this complex glucose data into actionable changes anyone can implement into their everyday lives.