First, thank you for taking the time to read the blog. I appreciate it more than you could possibly know.
I realize that thie is just about the simplest design I could use, but was wondering if there was another design the would be easier for you to read. Please let me know by writing me at Solutions4diabetes@gmail.com.
Thanks!
Tuesday, July 31, 2012
Day Seven
It's the end of the first week. It's been kind of a long week for me. I had changed just about everything from what I ate; how much I ate; when I ate; and, I was walking - not far, but walking for 30 minutes each day. A lot of changes, but I was going on the attack against diabetes, and I just couldn't see doing it any other way.
I don't want to give anyone the impression it was easy. Every meal was an act of will not to eat more. Every time I got hungry, I played a little game (which I will still play today) that if I just made it 30 minutes, I could have something to eat. Then when it go close to 30 minutes, I'd push it to an hour. I figured that every extra minute I got without eating got me close to the time when I could eat. I know, it sounds a bit silly, but it worked (and continues to work) for me.
And...I was taking my meds! My blood sugar did not fall too far - which I was afraid of. I was afraid that the meds would take me too low too fast. I had seen people go into diabetic tremors from blood sugar being too low, and I was afraid of that. But, you know what, it didn't happen. The world continued to turn and I continued to function well.
What else did Day Seven bring? Lost weight. Not much. I had to look twice and make sure the scale was adjusted right, but there was a loss of two pounds. Two whole pounds! I was headed in the right direction.
Oh, yes, my morning glucose readings were going down, too.
So, after a week lived in fear, I had a little victory. Everything seemed to be working just like it was supposed to work. I remember that I almost cried I was so happy.
I tell you about this because it can be you. You can fight and win the battle. It will take a touch of discipline and dedication, but you know what? It becomes almost second nature after awhile and your stomach does shrink, but not as fast as some would have you believe. But it does get smaller if you eat less.
You have to start, please. Take the first step. Take your meds as prescribed. Watch what you eat. Exercise a bit. And you will win the war. I know it sounds a bit corny, but I am already excited about your victories - the little ones because they add up to big ones.
And, thank you for reading.
"Perseverance is not a long race; it is many short races one after another." ~Walter Elliott
"It's not so important who starts the game but who finishes it." ~John Wooden
I don't want to give anyone the impression it was easy. Every meal was an act of will not to eat more. Every time I got hungry, I played a little game (which I will still play today) that if I just made it 30 minutes, I could have something to eat. Then when it go close to 30 minutes, I'd push it to an hour. I figured that every extra minute I got without eating got me close to the time when I could eat. I know, it sounds a bit silly, but it worked (and continues to work) for me.
And...I was taking my meds! My blood sugar did not fall too far - which I was afraid of. I was afraid that the meds would take me too low too fast. I had seen people go into diabetic tremors from blood sugar being too low, and I was afraid of that. But, you know what, it didn't happen. The world continued to turn and I continued to function well.
What else did Day Seven bring? Lost weight. Not much. I had to look twice and make sure the scale was adjusted right, but there was a loss of two pounds. Two whole pounds! I was headed in the right direction.
Oh, yes, my morning glucose readings were going down, too.
So, after a week lived in fear, I had a little victory. Everything seemed to be working just like it was supposed to work. I remember that I almost cried I was so happy.
I tell you about this because it can be you. You can fight and win the battle. It will take a touch of discipline and dedication, but you know what? It becomes almost second nature after awhile and your stomach does shrink, but not as fast as some would have you believe. But it does get smaller if you eat less.
You have to start, please. Take the first step. Take your meds as prescribed. Watch what you eat. Exercise a bit. And you will win the war. I know it sounds a bit corny, but I am already excited about your victories - the little ones because they add up to big ones.
And, thank you for reading.
"Perseverance is not a long race; it is many short races one after another." ~Walter Elliott
"It's not so important who starts the game but who finishes it." ~John Wooden
Monday, July 30, 2012
Take Your Meds, Please
If you have diabetes, taking your prescribed medication would seem to be an obvious step toward controlling it, right? And, yet not everyone does.
Taking the prescribed medicine is one of the easiest ways to control and manage diabetes. It's one of the most basic steps we can take. So, why aren't people taking their meds?
You know, I don't have a clue why prescriptions aren't picked up. Or, why people don't take their meds. I know taking meds is a huge step toward control. And, face it, if you don't control diabetes, it will control you. One way or another, if you don't take your meds, diabetes will win - it's only a matter of time.
So, please, please take your meds as prescribed so you can win over diabetes. It's an easy step to take. I want you to see and play with your children and grand-children. I want the best possible life for you - and it begins with taking your meds.
Thank you, as always, for reading.
Taking the prescribed medicine is one of the easiest ways to control and manage diabetes. It's one of the most basic steps we can take. So, why aren't people taking their meds?
You know, I don't have a clue why prescriptions aren't picked up. Or, why people don't take their meds. I know taking meds is a huge step toward control. And, face it, if you don't control diabetes, it will control you. One way or another, if you don't take your meds, diabetes will win - it's only a matter of time.
So, please, please take your meds as prescribed so you can win over diabetes. It's an easy step to take. I want you to see and play with your children and grand-children. I want the best possible life for you - and it begins with taking your meds.
Thank you, as always, for reading.
Sunday, July 29, 2012
Days Two To Seven - The Battle Begins
So, I have diabetes, now what? I knew of the complications that diabetes can bring, and was incredibly scared. I have a vivid imagination! I sort of knew it could be controlled, but didn't have a clue. I did not like the idea of meds to bring down my glucose level - I was really afraid that they'd bring it down too fast. But, I knew things had to change, and soon.
I was messed up. Afraid of anything and everything, it seemed. I was new to everything. Meds. Testing glucose levels. Eating - heck I was afraid to eat just about everything and anything. I spent hours on the internet trying to get good information. The best information is from the American Diabetes Association and The Mayo Clinic. And, most of the time, I found WebMD to be pretty good.
The first few days I read and retained that diabetes could be controlled. Okay, good. But, would the meds bring my glucose down too fast? Would it go too low? What could I eat? A lot of questions and fear.
Big initial learning: We are all a bit different. What works for me may or may not work for you. There are more 'general guidelines' than hard and fast rules. It's not that we are left on our own; it's just that there is no one size fits all. Why? Because each one of us has slightly different body chemistry which means we process things differently.
When I was diagnosed with diabetes and had an A1c of 13.1, I was started on a 1000 mg dose of Metformin twice a day. Metormin is the tried and true go to med for diabetes. A first step. I remember asking my doctor's nurse what if it doesn't work? She smiled and told me not to worry; that this was a beginning and there were a lot of roads to take. I was reassured, but only a bit. I was ignorant and could only see the loss of my feet, or something. Fear was a great motivator for me.
I changed my diet immediately and went on a low carbohydrate diet. And, by immediately, I mean the moment I walked out of the doctor's office. No more french fries, potato chips, cookies, pies, white bread - well, the list goes on and on. I started reading the labels on all food. I learned portion sizes and calculated how many carbs per meal and snack I was eating. I started walking - not far - but walking every evening for 30 minutes.
I started keeping a food diary immediately. If I ate it, I recorded it. I also recorded my morning reading so I could keep track of what was working - if it was working. And by working, I mean that the glucose readings were coming down and my weight was beginning to come off. Hey, I was excited about losing a single pound!
Did I want anything I could not have or would not allow myself? Of course. Did I give in? No! I didn't think I could ever give in, so I learned that some of my favorite foods might never be eaten by me again. I just accepted it. And, I learned to eat less. I just decided I could eat less food and get enough food.
You see, food became fuel to me. Did I get enough fuel? Everyday. Was I 'full?' Rarely. I got used to being a little hungry after eating. I asked myself everyday if it was worth it. And, everyday I got the same answer - Yes.
This was a lot in the first week. But, if you are going to manage and control diabetes, I truly believe it takes a change - a quick, radical change. I couldn't see the advantage of going slow; kind of easing into it. For me, it was, and is, a war that I must win. The battle is fought daily, hourly, meal-by-meal and snack-by-snack.
For me, it was fear and the desire to live a 'normal' life to old age; to see grand children and to live with my wife for many more years leading an active life. What's going to motivate you? Find it. Embrace it. And, go to war with diabetes.
You can do it. You can control, manage and beat back diabetes.
Thanks for reading.
"The most important of life's battles are the ones we fight daily in the silent chambers of the soul." ~David McKay
"Know your enemy and know yourself and you can fight a hundred battles without disaster." ~Sun Tzu
I was messed up. Afraid of anything and everything, it seemed. I was new to everything. Meds. Testing glucose levels. Eating - heck I was afraid to eat just about everything and anything. I spent hours on the internet trying to get good information. The best information is from the American Diabetes Association and The Mayo Clinic. And, most of the time, I found WebMD to be pretty good.
The first few days I read and retained that diabetes could be controlled. Okay, good. But, would the meds bring my glucose down too fast? Would it go too low? What could I eat? A lot of questions and fear.
Big initial learning: We are all a bit different. What works for me may or may not work for you. There are more 'general guidelines' than hard and fast rules. It's not that we are left on our own; it's just that there is no one size fits all. Why? Because each one of us has slightly different body chemistry which means we process things differently.
When I was diagnosed with diabetes and had an A1c of 13.1, I was started on a 1000 mg dose of Metformin twice a day. Metormin is the tried and true go to med for diabetes. A first step. I remember asking my doctor's nurse what if it doesn't work? She smiled and told me not to worry; that this was a beginning and there were a lot of roads to take. I was reassured, but only a bit. I was ignorant and could only see the loss of my feet, or something. Fear was a great motivator for me.
I changed my diet immediately and went on a low carbohydrate diet. And, by immediately, I mean the moment I walked out of the doctor's office. No more french fries, potato chips, cookies, pies, white bread - well, the list goes on and on. I started reading the labels on all food. I learned portion sizes and calculated how many carbs per meal and snack I was eating. I started walking - not far - but walking every evening for 30 minutes.
I started keeping a food diary immediately. If I ate it, I recorded it. I also recorded my morning reading so I could keep track of what was working - if it was working. And by working, I mean that the glucose readings were coming down and my weight was beginning to come off. Hey, I was excited about losing a single pound!
Did I want anything I could not have or would not allow myself? Of course. Did I give in? No! I didn't think I could ever give in, so I learned that some of my favorite foods might never be eaten by me again. I just accepted it. And, I learned to eat less. I just decided I could eat less food and get enough food.
You see, food became fuel to me. Did I get enough fuel? Everyday. Was I 'full?' Rarely. I got used to being a little hungry after eating. I asked myself everyday if it was worth it. And, everyday I got the same answer - Yes.
This was a lot in the first week. But, if you are going to manage and control diabetes, I truly believe it takes a change - a quick, radical change. I couldn't see the advantage of going slow; kind of easing into it. For me, it was, and is, a war that I must win. The battle is fought daily, hourly, meal-by-meal and snack-by-snack.
For me, it was fear and the desire to live a 'normal' life to old age; to see grand children and to live with my wife for many more years leading an active life. What's going to motivate you? Find it. Embrace it. And, go to war with diabetes.
You can do it. You can control, manage and beat back diabetes.
Thanks for reading.
"The most important of life's battles are the ones we fight daily in the silent chambers of the soul." ~David McKay
"Know your enemy and know yourself and you can fight a hundred battles without disaster." ~Sun Tzu
Friday, July 27, 2012
Summer - Great for the Beach; Bad for Meds
The summer is here...and it's only going to get warmer...okay, hot. And just like babies and animals, meds should not be locked up in hot cars!
I was talking with my friendly pharmacist who does to want to be identified by name (but works at the Target in Anaheim at Euclid and Lincoln) and he reminded me that meds (pills and capsules) should not be exposed to high heat - like that in a closed car or car trunk. Why? He said they lose potency - something happens to the meds that is caused by heat that makes them less effective. It does not make them dangerous (unless they are supposed to be refrigerated).
What do meds need to retain their strength? Meds need to be kept at room temperatures - about 80 to 85F. The interior of a locked car can easily get to 120F. And, a closed car trunk can get crazy hot. If you are taking that big road trip this Summer, carry the meds with you in the air conditioned car.
By the way - this applies to all meds - diabetic meds, antibiotics, even aspirin!
There's more information for you to read here.
As always, thank you for reading!
I was talking with my friendly pharmacist who does to want to be identified by name (but works at the Target in Anaheim at Euclid and Lincoln) and he reminded me that meds (pills and capsules) should not be exposed to high heat - like that in a closed car or car trunk. Why? He said they lose potency - something happens to the meds that is caused by heat that makes them less effective. It does not make them dangerous (unless they are supposed to be refrigerated).
What do meds need to retain their strength? Meds need to be kept at room temperatures - about 80 to 85F. The interior of a locked car can easily get to 120F. And, a closed car trunk can get crazy hot. If you are taking that big road trip this Summer, carry the meds with you in the air conditioned car.
By the way - this applies to all meds - diabetic meds, antibiotics, even aspirin!
There's more information for you to read here.
As always, thank you for reading!
Thursday, July 26, 2012
Why Exercise?
We hear it from the day we are diagnosed. Exercise. Exercise. Exercise. Every conversation I have with my doctor or nurse includes a brief chat on the topic. So, why is it so important that it has become part of the diabetic mantra? Diet. Exercise. Medication. Step right up and let me tell you what I have learned.
You have to know I hated any kind of exercise for years and years. Hated the thought of running or strength training or (God forbid!) going to a gym. When I heard the word 'exercise,' I heard 'pain.' Why would I ever want to put myself in pain?
Then....(doom music, please)...I was diagnosed with diabetes and told I should exercise 30 minutes a day. Walking counted. Housework counted. Walking around work could count. Just about any activity that got me off of my rear counted. I thought that this was something I could do. So, I just started walking 30 minutes a day. Just 30 minutes - very important to remember that number.
So, what happens when I exercise? A bunch of things including:
In fact, regular exercise is a key ingredient to controlling diabetes. (Cue the sounds of triumph!!!)
Do you want to know more about the science behind it? Read all about it here.
How long do you need to exercise for? Yep, that's right - only 30 minutes per day five (or, go big and do six) days a week. Hey, if you have a dog, use the time to take it for a walk...just make sure you walk the dog and not carry it! He may need the exercise, too.
As always, thank you for reading and keep up the good fight.
"Exercise should be regarded as tribute to the heart." ~Gene Tunney
"If your dog is fat, you're not getting enough exercise." ~Unknown
You have to know I hated any kind of exercise for years and years. Hated the thought of running or strength training or (God forbid!) going to a gym. When I heard the word 'exercise,' I heard 'pain.' Why would I ever want to put myself in pain?
Then....(doom music, please)...I was diagnosed with diabetes and told I should exercise 30 minutes a day. Walking counted. Housework counted. Walking around work could count. Just about any activity that got me off of my rear counted. I thought that this was something I could do. So, I just started walking 30 minutes a day. Just 30 minutes - very important to remember that number.
So, what happens when I exercise? A bunch of things including:
- Losing weight.
- Curbing hunger.
- I just feel better.
- Cholesterol goes down.
- Blood pressure goes down
- And the all time biggie for diabetics - it allows blood cells to more easily absorb sugar (aka glucose). And that results in, you guessed it, lower glucose readings.
In fact, regular exercise is a key ingredient to controlling diabetes. (Cue the sounds of triumph!!!)
Do you want to know more about the science behind it? Read all about it here.
How long do you need to exercise for? Yep, that's right - only 30 minutes per day five (or, go big and do six) days a week. Hey, if you have a dog, use the time to take it for a walk...just make sure you walk the dog and not carry it! He may need the exercise, too.
As always, thank you for reading and keep up the good fight.
"Exercise should be regarded as tribute to the heart." ~Gene Tunney
"If your dog is fat, you're not getting enough exercise." ~Unknown
Monday, July 23, 2012
Cure for Diabetes?
Patel wrote in a comment that diabetes can be cured through diet, medications and exercise. Well, he was right - that is the 'cure' as we know it today. Most thought in the medical world is that diabetes cannot be cured in the true sense of the word. It can be managed and controlled by diet, exercise and medications. But, once you have diabetes, that's it - you have it.
Read about it here.
But, who knows what will happen in a year, or two, or ten. New information is being found all of the time; new methods developed. If you want to see more being done, give to the American Diabetes Assocaiton, or your national organization to get more research accomplished.
Until then, diet, exercise and medication to control it. We don't know when the cure will be found, so live and manage diabetes today so you will be here to see the cure tomorrow! You can do it.
Thank you for reading.
Read about it here.
But, who knows what will happen in a year, or two, or ten. New information is being found all of the time; new methods developed. If you want to see more being done, give to the American Diabetes Assocaiton, or your national organization to get more research accomplished.
Until then, diet, exercise and medication to control it. We don't know when the cure will be found, so live and manage diabetes today so you will be here to see the cure tomorrow! You can do it.
Thank you for reading.
Just Found - Great Snack for Diabetics
Little snacks are an important part of my diet. There are a number of them that could work for you, but I have to tell you about the one I found recently at COSTCO. Yep, COSTCO.
First, I am not getting a dime from anyone anywhere for anything - so if I let you know about something, it's because I have found it works.
Meanwhile, back at the snack. I have used nuts, fruit, a bit of cheese, a bit of peanut butter on crackers, and any number of foods that work okay. I ate them, and if eaten in moderation and with the right portion size, they are just fine. The one thing they all have in common is a carb count of 15 to 20.
However, I found a granola-type bar in COSTCO with a carb count of 14, and if you subtract the fiber carbs, which I have learned you can, total carbs is 9. That's right - nine. The name of the snack is Nature Valley Protein Chewy Bar. They are great for a morning or afternoon snack.
Oh, and they taste good, too.
First, I am not getting a dime from anyone anywhere for anything - so if I let you know about something, it's because I have found it works.
Meanwhile, back at the snack. I have used nuts, fruit, a bit of cheese, a bit of peanut butter on crackers, and any number of foods that work okay. I ate them, and if eaten in moderation and with the right portion size, they are just fine. The one thing they all have in common is a carb count of 15 to 20.
However, I found a granola-type bar in COSTCO with a carb count of 14, and if you subtract the fiber carbs, which I have learned you can, total carbs is 9. That's right - nine. The name of the snack is Nature Valley Protein Chewy Bar. They are great for a morning or afternoon snack.
Oh, and they taste good, too.
Sunday, July 22, 2012
Today
I just wrote about perseverance. That each meal and each day is a decision point. It really is.
Remember, I think I have told you that I lost about 60 pounds. I was really happy with that. All of my numbers were very good. And, then I stopped being so disciplined in my approach. If I wanted chips (I love chips - any kind of chips), I ate them and as many as I wanted. If I wanted a cookie, I had one. It was too dark to walk, I told myself. Maybe a little too cold. (Okay, go ahead ans laugh, but cold in California is 60 degrees. I found reasons not to exercise, where before I exercised no matter what.
What happened? I gained 7 pounds over three months. All of my numbers went up a bit. Still weren't terrible, but they went up - not the direction I wanted. But, even thought I did not want the higher numbers, I did not want to lose the weight. I knew the work it would take.
My doctor was not pleased with me. I was not pleased with me.
So, after six months, I made the decision to lose the weight. I knew that meant a bit extra exercise. Not eating what I wanted, but what I should eat. And, yes, it meant that I would be hungry sometimes. But, I wanted to control and manage diabetes successfully more than I wanted food. So, after fighting the decision, I made it.
I had to lose the weight and then some.
Right now, as I write this, I have lost five pounds - I think. My scale at home is not entirely accurate. (A piece of advice - get an accurate scale!!) I know I have lost weight. How much will reamin a mystery until I see the doctor next month.
What did it take? Big surprise - less food and dedicated exercise. I had to persevere. I had to stick to it. I have to control diabetes. And, right now, my morning readings are looking pretty good and my weight is coming off.
The reason I write about this is that today's decisions regarding diet and exercise will be reflected in, on or around your body sooner than you think. Please, please make good decisions so you can manage your diabetes.
I am not eating chips. I am not eating cookies or ice cream. I stay away from any sweet. I limit carbohydrates. Drink plenty of water. And, I exercise. ALTHOUGH - I do have one small (emphasis on SMALL) celebratory meal each week. It's a small breakfast meal but I let myself have a few extra carbs knowing I will exercise a bit more so they won't have an adverse effect.
Don't forget to reward yourself for victories - I want you to have a lot of them!
Remember, I think I have told you that I lost about 60 pounds. I was really happy with that. All of my numbers were very good. And, then I stopped being so disciplined in my approach. If I wanted chips (I love chips - any kind of chips), I ate them and as many as I wanted. If I wanted a cookie, I had one. It was too dark to walk, I told myself. Maybe a little too cold. (Okay, go ahead ans laugh, but cold in California is 60 degrees. I found reasons not to exercise, where before I exercised no matter what.
What happened? I gained 7 pounds over three months. All of my numbers went up a bit. Still weren't terrible, but they went up - not the direction I wanted. But, even thought I did not want the higher numbers, I did not want to lose the weight. I knew the work it would take.
My doctor was not pleased with me. I was not pleased with me.
So, after six months, I made the decision to lose the weight. I knew that meant a bit extra exercise. Not eating what I wanted, but what I should eat. And, yes, it meant that I would be hungry sometimes. But, I wanted to control and manage diabetes successfully more than I wanted food. So, after fighting the decision, I made it.
I had to lose the weight and then some.
Right now, as I write this, I have lost five pounds - I think. My scale at home is not entirely accurate. (A piece of advice - get an accurate scale!!) I know I have lost weight. How much will reamin a mystery until I see the doctor next month.
What did it take? Big surprise - less food and dedicated exercise. I had to persevere. I had to stick to it. I have to control diabetes. And, right now, my morning readings are looking pretty good and my weight is coming off.
The reason I write about this is that today's decisions regarding diet and exercise will be reflected in, on or around your body sooner than you think. Please, please make good decisions so you can manage your diabetes.
I am not eating chips. I am not eating cookies or ice cream. I stay away from any sweet. I limit carbohydrates. Drink plenty of water. And, I exercise. ALTHOUGH - I do have one small (emphasis on SMALL) celebratory meal each week. It's a small breakfast meal but I let myself have a few extra carbs knowing I will exercise a bit more so they won't have an adverse effect.
Don't forget to reward yourself for victories - I want you to have a lot of them!
It's Not a Sprint; It's Your Life
I have just finished watching Ernie Els win this year's British Open. He did not do it through getting out in front and staying there. He did it by grinding out golf shots and giving himself the opportunity to win. He was behind when he finished, but when the tournament was over, he won.
What did it take? Perseverance. It took a disciplined approach over 72 holes. It was not what he did on one hole or one day. It's what he did over four days - and he did the best he could with every shot. Sometimes the holes went well; other times, not so much.
Controlling and managing diabetes takes perseverance. It's not about one meal or snack, or one day. It's about your life and how you choose to live it. Do you live it as a victim of the disease and just give up? Or, do you face it and work to control it? The choice is your's. Just remember, it's your life we are talking about.
It took about six for me to get a handle on controlling and managing diabetes. I took my medication. I started exercising. I changed and adjusted my diet. I was afraid of the disease and not willing to let it win. But, it still took months.
Control and management could take you months, or longer. But, you have to keep at it - you know you can do it. Sure, my diet might not work for you, but it will get you moving in the right direction so you can make those little adjustments that will lead to victory. You will be heading toward triumph and not giving in. You will be taking control of your diabetes
I have been asked why there isn't a 'handbook' for diabetics. We;;, we are all different and our body chemistry is different. Yes, there are established ranges and norms, but there is no one number that is right for everyone. Why do you think the 'normal' fasting glucose range is from 80 to 120? Because we are different! A woman I know goes into a sugar low if her glucose level gets below 70. I have had readings as low as 59 and 61 and still felt okay. Why is that? Because we are different.
Listen. Learn. Discover what works best for you. It's not a race; it's your life.
Two thoughts from Winston Churchill:
"If you are going through hell, keep going."
"Never, never, never give in."
What did it take? Perseverance. It took a disciplined approach over 72 holes. It was not what he did on one hole or one day. It's what he did over four days - and he did the best he could with every shot. Sometimes the holes went well; other times, not so much.
Controlling and managing diabetes takes perseverance. It's not about one meal or snack, or one day. It's about your life and how you choose to live it. Do you live it as a victim of the disease and just give up? Or, do you face it and work to control it? The choice is your's. Just remember, it's your life we are talking about.
It took about six for me to get a handle on controlling and managing diabetes. I took my medication. I started exercising. I changed and adjusted my diet. I was afraid of the disease and not willing to let it win. But, it still took months.
Control and management could take you months, or longer. But, you have to keep at it - you know you can do it. Sure, my diet might not work for you, but it will get you moving in the right direction so you can make those little adjustments that will lead to victory. You will be heading toward triumph and not giving in. You will be taking control of your diabetes
I have been asked why there isn't a 'handbook' for diabetics. We;;, we are all different and our body chemistry is different. Yes, there are established ranges and norms, but there is no one number that is right for everyone. Why do you think the 'normal' fasting glucose range is from 80 to 120? Because we are different! A woman I know goes into a sugar low if her glucose level gets below 70. I have had readings as low as 59 and 61 and still felt okay. Why is that? Because we are different.
Listen. Learn. Discover what works best for you. It's not a race; it's your life.
Two thoughts from Winston Churchill:
"If you are going through hell, keep going."
"Never, never, never give in."
Exercise...What if I Can't Walk?
In the beginning - as I learned of my diagnoses - all I heard about exercise was walk, walk, walk as I began to research what exercise I could do. I wrote before that I did not want to go to a gym, and the idea of running did not appeal to me at all. So, the decision to walk was not to difficult. And, I am lucky, I can walk.
But, not everyone can walk for exercise. Some may not be able to walk due to a physical issue. So, what can they do for exercise? I am not a physical therapist but I do have a few suggestions.
Remember, doing something - anything - is better than not doing anything. Work around the house is considered a form of exercise by some - did you know that? Think about it. There's stretching, stooping, use of arms and legs...the list just goes on and on about the kind of movements you do when cleaning a home. Keep that in mind, okay. Maybe you need to create the cleanest house in the neighborhood and get your exercise doing it.
What else can you do?
If you have access to a pool, and you can enter and exit it, swim. Swimming has long be considered the best exercise you can get. The buoyancy water gives you makes it easier on the joints. In fact, there are classes at some places in water aerobics. Look at your local Y.
How about sitting in a chair? Sitting in a chair? Yep - but don't just sit there. You can sit in just about any chair and lift your legs. Extend them straight out. Heels on the floor and slowly lift your feet. Repeat. And, repeat. Work up to doing sets of 10, 15, 20 and more. A set is just doing the exercise repetitively. So do three sets of 15 leg lefts. But, wait, that's not going to take 30 minutes, is it?
While still sitting in the same chair, lift light weights with you arms. You can start with weights of a pound or two and do curls - bending your elbow and bringing the weight near your chin. Or, you can take that same weight, hold your arm straight out and move it out to the side. Add the use of weights to leg lifts and you begin to get closer to that magic 30 minutes.
By the way, if you can't afford the light weights, use a can of vegetables or fruit. You have those in the house, right?
Maybe you can ride a bike. Beg or borrow a bike if you don't have one and ride it for 30 minutes a day.
Did you know weights, bikes and exercise machines are available on Craigslist? Kind of cheap and lightly used in some cases. Be careful if you choose to by used and inspect the equipment to the best of your ability.
And, while I live in Southern California where I can walk outside almost everyday, some of you might not live in such friendly climates. Find a treadmill or elliptical machine - again, consider getting used equipment.
You can do this. You can figure out a way to exercise - it's important to weight loss and management of diabetes. It really is. Exercise is something you have got to do - and this is coming from a person who hates exercise.
Coming soon - why do we have to exercise?
"Fitness - if it came in a bottle, everyone would have a great body." Cher
But, not everyone can walk for exercise. Some may not be able to walk due to a physical issue. So, what can they do for exercise? I am not a physical therapist but I do have a few suggestions.
Remember, doing something - anything - is better than not doing anything. Work around the house is considered a form of exercise by some - did you know that? Think about it. There's stretching, stooping, use of arms and legs...the list just goes on and on about the kind of movements you do when cleaning a home. Keep that in mind, okay. Maybe you need to create the cleanest house in the neighborhood and get your exercise doing it.
What else can you do?
If you have access to a pool, and you can enter and exit it, swim. Swimming has long be considered the best exercise you can get. The buoyancy water gives you makes it easier on the joints. In fact, there are classes at some places in water aerobics. Look at your local Y.
How about sitting in a chair? Sitting in a chair? Yep - but don't just sit there. You can sit in just about any chair and lift your legs. Extend them straight out. Heels on the floor and slowly lift your feet. Repeat. And, repeat. Work up to doing sets of 10, 15, 20 and more. A set is just doing the exercise repetitively. So do three sets of 15 leg lefts. But, wait, that's not going to take 30 minutes, is it?
While still sitting in the same chair, lift light weights with you arms. You can start with weights of a pound or two and do curls - bending your elbow and bringing the weight near your chin. Or, you can take that same weight, hold your arm straight out and move it out to the side. Add the use of weights to leg lifts and you begin to get closer to that magic 30 minutes.
By the way, if you can't afford the light weights, use a can of vegetables or fruit. You have those in the house, right?
Maybe you can ride a bike. Beg or borrow a bike if you don't have one and ride it for 30 minutes a day.
Did you know weights, bikes and exercise machines are available on Craigslist? Kind of cheap and lightly used in some cases. Be careful if you choose to by used and inspect the equipment to the best of your ability.
And, while I live in Southern California where I can walk outside almost everyday, some of you might not live in such friendly climates. Find a treadmill or elliptical machine - again, consider getting used equipment.
You can do this. You can figure out a way to exercise - it's important to weight loss and management of diabetes. It really is. Exercise is something you have got to do - and this is coming from a person who hates exercise.
Coming soon - why do we have to exercise?
"Fitness - if it came in a bottle, everyone would have a great body." Cher
Friday, July 20, 2012
I Just Heard...Frequent Forced Practice
Driving home I was listening to the radio and learned that Olympic level athletes do something called "Frequent Forced Practice." My first reaction was that it's exactly what we do as diabetics.
You see, in order for a professional athlete or perhaps a musician to be their best, they have to practice and practice and practice. Some days are better than others. Some days they make mistakes. Other days go really, really well - no sour notes are hit. It's something they have been doing for years and years - and they still make mistakes.
So, as you start out to control and manage diabetes, take heart and be realistic. Some days will be good days; and some days will not be quite as good. The goal is to have more good days than not so good.
Some days the diet, exercise and medication will all come together and give you a wonderful glucose reading in the morning. Remember what you did, and do it again...and again...and again. Pretty soon you will take control. It's not going to happen the first day or week or month. This is the long game, so be patient and you will persevere.
One last thought: Have you noticed that when a professional golfer changes their swing it takes months and months for them to train their muscles into a new routine. What you have to do is to change your life. Which do you think is more of a challenge? Ya think?
You can do it. And, I'd like to help.
Thanks for reading.
You see, in order for a professional athlete or perhaps a musician to be their best, they have to practice and practice and practice. Some days are better than others. Some days they make mistakes. Other days go really, really well - no sour notes are hit. It's something they have been doing for years and years - and they still make mistakes.
So, as you start out to control and manage diabetes, take heart and be realistic. Some days will be good days; and some days will not be quite as good. The goal is to have more good days than not so good.
Some days the diet, exercise and medication will all come together and give you a wonderful glucose reading in the morning. Remember what you did, and do it again...and again...and again. Pretty soon you will take control. It's not going to happen the first day or week or month. This is the long game, so be patient and you will persevere.
One last thought: Have you noticed that when a professional golfer changes their swing it takes months and months for them to train their muscles into a new routine. What you have to do is to change your life. Which do you think is more of a challenge? Ya think?
You can do it. And, I'd like to help.
Thanks for reading.
Thursday, July 19, 2012
The First Day...I Do Remember
I know I have referred to the first day my doctor told me I had diabetes. Fear. Fear. Fear. I was afraid of everything from what could happen to me with diabetes (I have a vivid imagination) to the fear of changing my diet (and to what?) to the fear of medication (what if it took my sugar down too low...vivid imagination kicks in, once again).
At this point some folks just freeze and don't do anything hoping it will all go away. News Flash - it's not going to go away. Changes have to take place.
So, my biggest fear was the damage diabetes can do. I won't go into it. Chances are you already know, but in the event you don't, read about it here.
First things first. Get the medication. For me it was 1,000 mg of metformin twice a day. I was also changing the way I ate - I have referred to that in a previous blog. If you want more details, all you have to do is ask. And, I started testing as soon as I could as much as I could. It happened that I could test up to like 3 times a day. In the beginning I tested four times a day. I wanted to know exactly what was happening. How fast was my glucose going down? Was it getting dangerously low? Because I was testing so often, I knew exactly what was going on. I began to gain some confidence in the process of diet, medication and exercise. And, being a bit anal, I kept some records.
In case you don't know, your glucose meter keeps records, too. It probably can go back at least 90 days to give you averages, and might be able to go back seven days for specific readings including date and time of day.
Remember, it's just your first day...things are going ot be changing - a lot will be changing! Make the dietary changes, take your medication religiously (NEVER, EVER MISS A DOSE), make a few life style changes, and test, test, test the first few weeks if you have enough test strips to do so. If you don't, ask your insurance company and doctor if you can get more. You aren't going to need extras forever, just a few months as you learn you can control diabetes.
Because of all of my testing and record keeping I know within 10 to 20 points, or so, where my glucose is at any given time. The last time I went in to see my doctor we got into a discussion about my current reading. It was about 4:00 in the afternoon and I told him it would be about 80. He said that wasn't possible. It should be around 90 or 100. I just said, "Test me." He did and what was the reading? 78. He lowered my medication, which caused me to change my diet a bit (he wanted me to lose about 7 pounds, anyway - but that's another story) and increase my exercise a bit to compensate for the lower medication.
You see, I like lower numbers. It means that I probably won't have the side effects of diabetes. But, remember I have been testing and working through managing and controlling diabetes for about three years - knowing about where you are won't come over night.
So, you see, there is good news. If you are a bit diligent you can control this disease. I am here to assist you in anyway I can.
Thanks for reading.
At this point some folks just freeze and don't do anything hoping it will all go away. News Flash - it's not going to go away. Changes have to take place.
So, my biggest fear was the damage diabetes can do. I won't go into it. Chances are you already know, but in the event you don't, read about it here.
First things first. Get the medication. For me it was 1,000 mg of metformin twice a day. I was also changing the way I ate - I have referred to that in a previous blog. If you want more details, all you have to do is ask. And, I started testing as soon as I could as much as I could. It happened that I could test up to like 3 times a day. In the beginning I tested four times a day. I wanted to know exactly what was happening. How fast was my glucose going down? Was it getting dangerously low? Because I was testing so often, I knew exactly what was going on. I began to gain some confidence in the process of diet, medication and exercise. And, being a bit anal, I kept some records.
In case you don't know, your glucose meter keeps records, too. It probably can go back at least 90 days to give you averages, and might be able to go back seven days for specific readings including date and time of day.
Remember, it's just your first day...things are going ot be changing - a lot will be changing! Make the dietary changes, take your medication religiously (NEVER, EVER MISS A DOSE), make a few life style changes, and test, test, test the first few weeks if you have enough test strips to do so. If you don't, ask your insurance company and doctor if you can get more. You aren't going to need extras forever, just a few months as you learn you can control diabetes.
Because of all of my testing and record keeping I know within 10 to 20 points, or so, where my glucose is at any given time. The last time I went in to see my doctor we got into a discussion about my current reading. It was about 4:00 in the afternoon and I told him it would be about 80. He said that wasn't possible. It should be around 90 or 100. I just said, "Test me." He did and what was the reading? 78. He lowered my medication, which caused me to change my diet a bit (he wanted me to lose about 7 pounds, anyway - but that's another story) and increase my exercise a bit to compensate for the lower medication.
You see, I like lower numbers. It means that I probably won't have the side effects of diabetes. But, remember I have been testing and working through managing and controlling diabetes for about three years - knowing about where you are won't come over night.
So, you see, there is good news. If you are a bit diligent you can control this disease. I am here to assist you in anyway I can.
Thanks for reading.
Shakes and Quakes
When I was first diagnosed I had no clue how to eat. It seemed like I could eat too little or too much if I weren't very careful. Too much and my sugar would be high. Too low and I could go into a diabetic coma or have the effects of low blood sugar - aka hypogycemia. Neither of which really appealed to me to say the least. I wanted to avoid high sugar readings because, after all, I was (am) a diabetic. And, I really wanted to avoid those low sugar shakes and quakes.
You know what? I was successful on both counts. I did have one day where I had a glucose reading of 59 - pretty low in anybody's book, and had only limited effects before I had sense enough to eat. So, what did I do? What did I eat?
I started with being having meals of about 60 carbs - give or take 5. Snacks stayed around 15 carbs. But - and here is the big secret...drum roll if you please...I ate six smaller meals of about 30 to 35 carbs. It seemed like I was always eating.
Think about it. Breakfast at 6:30. Snack at 9:00 or 9:15. Lunch around 11:30. Another snack around 2:30 or 3:00. Dinner at about 6:00. And yet another snack at around 8:00 or 8:30. Each of these meals was 30 or 35 cabs. Six meals of 35 carbs each means I was getting somewhere around 210 to 220 carbs a day. That was really enough food for me.
Enough food? Yes - it's what I needed to live, work and exercise AND lose weight. Was I hungry sometimes? Well, yeah. Think about it. I had been eating what 350 or 400 carbs a day. That's a lot. No wonder I had diabetes. Does not take a brain surgeon, does it? My stomach needed time to catch up with my lower intake...it had to shrink.
But, I have got to tell you a secret - you can eat enough food and not be full. You see, somewhere between your stomach and brain there seems to be a lag so that when you have actually eaten more than enough you really won't feel 'stuffed' until 10 minutes later. That's one reason why we over-eat. I don't know the science behind that phenomenon, I just know it's true.
Soon I will have to write about what 'enough food' really means. But, in a nutshell, it's the amount you need to go through your day in a healthy manner.
So, there's a rule for you - start eating with your brain!
Eat six smaller meals as you start to lower your blood sugar. If you are interested, I will list what I ate in the beginning - just ask. It's different that what I eat now that I am in maintain mode.
Keep fighting the good fight to manage your diabetes. It's not easy some days, but well worth it.
Thank you for reading.
You know what? I was successful on both counts. I did have one day where I had a glucose reading of 59 - pretty low in anybody's book, and had only limited effects before I had sense enough to eat. So, what did I do? What did I eat?
I started with being having meals of about 60 carbs - give or take 5. Snacks stayed around 15 carbs. But - and here is the big secret...drum roll if you please...I ate six smaller meals of about 30 to 35 carbs. It seemed like I was always eating.
Think about it. Breakfast at 6:30. Snack at 9:00 or 9:15. Lunch around 11:30. Another snack around 2:30 or 3:00. Dinner at about 6:00. And yet another snack at around 8:00 or 8:30. Each of these meals was 30 or 35 cabs. Six meals of 35 carbs each means I was getting somewhere around 210 to 220 carbs a day. That was really enough food for me.
Enough food? Yes - it's what I needed to live, work and exercise AND lose weight. Was I hungry sometimes? Well, yeah. Think about it. I had been eating what 350 or 400 carbs a day. That's a lot. No wonder I had diabetes. Does not take a brain surgeon, does it? My stomach needed time to catch up with my lower intake...it had to shrink.
But, I have got to tell you a secret - you can eat enough food and not be full. You see, somewhere between your stomach and brain there seems to be a lag so that when you have actually eaten more than enough you really won't feel 'stuffed' until 10 minutes later. That's one reason why we over-eat. I don't know the science behind that phenomenon, I just know it's true.
Soon I will have to write about what 'enough food' really means. But, in a nutshell, it's the amount you need to go through your day in a healthy manner.
So, there's a rule for you - start eating with your brain!
Eat six smaller meals as you start to lower your blood sugar. If you are interested, I will list what I ate in the beginning - just ask. It's different that what I eat now that I am in maintain mode.
Keep fighting the good fight to manage your diabetes. It's not easy some days, but well worth it.
Thank you for reading.
Wednesday, July 18, 2012
Okay, took a huge step and singed up for Twitter. I did this in the even anyone wants to know what I actually eat and use it as a guide. I will start tweeting, I guess with dinner tonight.
Also, when I find any new products or foods I find useful, I will let you know about them via Twitter and here. As always, I don't get any money for anything I recommend - will keep me fair and unbiased for you. My interest is in helping you control and manage T2 diabetes.
Thanks.
Also, when I find any new products or foods I find useful, I will let you know about them via Twitter and here. As always, I don't get any money for anything I recommend - will keep me fair and unbiased for you. My interest is in helping you control and manage T2 diabetes.
Thanks.
Diet and Exercise - General Routine
A question about my general diet and exercise was asked and I thought this would be a good time to introduce the topic. I will go into more detail in future posts.
Diet and Exercise are the two of the most important ways for you to control your blood sugar, cholesterol and general well being. For a diabetic there is only one more important item - TAKE YOUR MEDS AS PRESCRIBED!
The exercise part is the easier one to answer. I walk. I walk 5 or 6 days a week for about 30 minutes. Sometimes it's 35 or 40 minutes because I decide to walk a bit farther. I walk because it's something I can do easily and gives me a time to consider life in general, see the neighborhood and at least say hi to folks I see. Once I start my walk, I do not stop.
I walked for the first 2 1/2 years in old shoes that my wife wanted me to throw away. Yes, my shins ached a bit, but I would rather have a little ache than have a high A1c. The first day I walked maybe 3/4 of a mile in 30 minutes, but the important thing was that I was doing something. Over time my pace increased, so I go much farther in 30 minutes now. My normal 'walk' pace is 120 paces per minute; I have several areas of my walk where it increases to 132 paces per minute. My walk is done on level ground.
Do you know the most important reason I walk? I hate the idea of going to a gym and I think I might dislike the idea of actually running almost as much. Now, you know.
Don't worry about the 'right' shoes, by the way. Just get out and start walking.
I think my next blog entry is going to be on diet, at least where I began, which is not where I am today. I stay to about 45 or 50 carbs for breakfast - whole grain cereals, hard boiled eggs (no more than four per week), toast (whole wheat and high fiber - found a great brand that does not taste like cardboard), blue berries and black berries mixed (a little over 1/2 cup each), very low carb yogurt like stuff and coffee with a splash of milk. Now, understand I do not have all of that at the same time! I mix and match to get to a carb count.
Lunch is a sandwich of turkey (not my favorite), left-over roast, peanut butter (watch the portion size), ramen like noodles (watch the carb count), maybe low carb yogurt stuff, fruit, fresh raw vegetables, and iced tea to drink (unsweetened). I will have the occasional hamburger (but they normally come in at 55 carbs by themselves). Again, I mix and match to get to 50 + or - carbs.
Dinner is a taco type salad with a piece of bread or corn tortilla, roast, salad, broiled or rotisserie chicken, fish, fish tacos (2 and I use corn tortillas) and iced tea to drink. Again, I use 50 carbs as the magic number.
For snacks I use low carb yogurt stuff, low carb granola bars (that really are good), fruit, half of a peanut butter sandwich, fresh raw vegetables. Most snacks I try to keep to 15 cards, more or less.
When I drink milk, which I love, I use 2%.
If it would assist you, I would be glad to use Twitter to list what I eat for a specific meal, or meals. I would record and send out everything I eat. I don't claim to be an expert, but I have found what works for me to keep my A1c and weight where they should be. If I can help you, I'd like to. I would also let you know when I found a great food or product that would help you.
Again, thank you for reading.
"The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology or the president. You realize that you control your own destiny." Albert Ellis
Diet and Exercise are the two of the most important ways for you to control your blood sugar, cholesterol and general well being. For a diabetic there is only one more important item - TAKE YOUR MEDS AS PRESCRIBED!
The exercise part is the easier one to answer. I walk. I walk 5 or 6 days a week for about 30 minutes. Sometimes it's 35 or 40 minutes because I decide to walk a bit farther. I walk because it's something I can do easily and gives me a time to consider life in general, see the neighborhood and at least say hi to folks I see. Once I start my walk, I do not stop.
I walked for the first 2 1/2 years in old shoes that my wife wanted me to throw away. Yes, my shins ached a bit, but I would rather have a little ache than have a high A1c. The first day I walked maybe 3/4 of a mile in 30 minutes, but the important thing was that I was doing something. Over time my pace increased, so I go much farther in 30 minutes now. My normal 'walk' pace is 120 paces per minute; I have several areas of my walk where it increases to 132 paces per minute. My walk is done on level ground.
Do you know the most important reason I walk? I hate the idea of going to a gym and I think I might dislike the idea of actually running almost as much. Now, you know.
Don't worry about the 'right' shoes, by the way. Just get out and start walking.
I think my next blog entry is going to be on diet, at least where I began, which is not where I am today. I stay to about 45 or 50 carbs for breakfast - whole grain cereals, hard boiled eggs (no more than four per week), toast (whole wheat and high fiber - found a great brand that does not taste like cardboard), blue berries and black berries mixed (a little over 1/2 cup each), very low carb yogurt like stuff and coffee with a splash of milk. Now, understand I do not have all of that at the same time! I mix and match to get to a carb count.
Lunch is a sandwich of turkey (not my favorite), left-over roast, peanut butter (watch the portion size), ramen like noodles (watch the carb count), maybe low carb yogurt stuff, fruit, fresh raw vegetables, and iced tea to drink (unsweetened). I will have the occasional hamburger (but they normally come in at 55 carbs by themselves). Again, I mix and match to get to 50 + or - carbs.
Dinner is a taco type salad with a piece of bread or corn tortilla, roast, salad, broiled or rotisserie chicken, fish, fish tacos (2 and I use corn tortillas) and iced tea to drink. Again, I use 50 carbs as the magic number.
For snacks I use low carb yogurt stuff, low carb granola bars (that really are good), fruit, half of a peanut butter sandwich, fresh raw vegetables. Most snacks I try to keep to 15 cards, more or less.
When I drink milk, which I love, I use 2%.
If it would assist you, I would be glad to use Twitter to list what I eat for a specific meal, or meals. I would record and send out everything I eat. I don't claim to be an expert, but I have found what works for me to keep my A1c and weight where they should be. If I can help you, I'd like to. I would also let you know when I found a great food or product that would help you.
Again, thank you for reading.
"The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology or the president. You realize that you control your own destiny." Albert Ellis
Tuesday, July 17, 2012
First Steps
Well, I had just found out I had diabetes that morning. Not one of my better mornings. I was afraid, but was determined not to be a victim of the disease. I might (no might about it with my A1c) have diabetes, but diabetes did not have me. It was important for me to make that distinction and statement.
The first marching orders from my doctor: Get the medication started because he wanted to get the A1c down as soon as possible, and lose a little weight. I am so glad he did not tell me I had to lose 60 pounds. I am not sure I would have been so aggressive in getting the weight off. A 'little weight' is so much easier to lose! Of course, I heard 'just a little more' for quite a few months.
Obvious foods were out for me. You know what they are - sugar in just about any form, a lot of starches, no rice (I loved rice), white breads, etc. Load up on vegetables (didn't know that I liked that idea). So, no more cookies - and I have never met a cookie I didn't like. And, of course, pies, cakes, ice cream, etc. were off the menu permanently.
The simple fact of life is that I had to change the way I ate. So, I decided one of my first steps was to start and maintain a food log or diary. EVERYTHING I ate got recorded. I found an unused 'scratch' pad around the house and started writing down what I ate. I used a simple format: Breakfast, Snack, Lunch, Snack, Dinner, Snack (B, S, L, S, D, S). I wrote down every little thing and I put a carb count next to each meal
What? Carb count? Yep, I am one of those who counts carbs - still do. In the beginning I allowed myself about 60 carbs per meal and 15 carbs per snack. Each day had a maximum possible of 225 carbs. Where did I get this idea? I think I eventually got it from a on-on-one with a dietician - unfortunately I can't accurately recall. (Sounds like I am answering a question during a Senate Investigation.) Where ever I got it, it worked for me.
You have to remember where I was coming from. 100 or 150 carb meals were the norm. I ate what I wanted when I wanted. You might be coming from the same place. Pizza. Pastas. Breads of any sort. And, potatoes. It doesn't take much for me to accurately imagine a baked potato with butter, lots of butter on it. So, from 150 carbs per meal to only 225 for the day. I really, really, really wanted to re-think this approach, but knew in my heart I didn't have any alternative.
In fact, I reduced the total number of carbs consumed daily (now, that really does sound like a label on a product) over the next few weeks to between 190 and 200. But, I knew what I was eating and where I could reduce. Why? Because I kept my food diary.
By the way, at the top of every page, I put my morning glucose reading. I knew the general goal was to see it go down to below 120. I started with something over 300, but between the medication and the change in what I ate, I saw it go down everyday which served as a reinforcement for my eating. Seeing the glucose number helped me be more successful. It became a game for me!
So, please get your food diary started. Even now when I need to make an adjustment - like lose a few pounds (more on that later), I start keeping a diary and I can immediately see where I need to make adjustments.
Now, most of my meals are aorund 50 to 55 carbs and my snacks are about 12 to 15 carbs. I only know that it works for me. As an alternative you might want to try six small meals at about 30 carbs each.
Want to know carb counts on some basic foods? Look here.
You can do this! Diabetes is the enemy and you ARE going to vanquish it with a bit of time and planning.
"Life is 10% what happens to you and 90% how you react to it." Charles R. Swindoll
The first marching orders from my doctor: Get the medication started because he wanted to get the A1c down as soon as possible, and lose a little weight. I am so glad he did not tell me I had to lose 60 pounds. I am not sure I would have been so aggressive in getting the weight off. A 'little weight' is so much easier to lose! Of course, I heard 'just a little more' for quite a few months.
Obvious foods were out for me. You know what they are - sugar in just about any form, a lot of starches, no rice (I loved rice), white breads, etc. Load up on vegetables (didn't know that I liked that idea). So, no more cookies - and I have never met a cookie I didn't like. And, of course, pies, cakes, ice cream, etc. were off the menu permanently.
The simple fact of life is that I had to change the way I ate. So, I decided one of my first steps was to start and maintain a food log or diary. EVERYTHING I ate got recorded. I found an unused 'scratch' pad around the house and started writing down what I ate. I used a simple format: Breakfast, Snack, Lunch, Snack, Dinner, Snack (B, S, L, S, D, S). I wrote down every little thing and I put a carb count next to each meal
What? Carb count? Yep, I am one of those who counts carbs - still do. In the beginning I allowed myself about 60 carbs per meal and 15 carbs per snack. Each day had a maximum possible of 225 carbs. Where did I get this idea? I think I eventually got it from a on-on-one with a dietician - unfortunately I can't accurately recall. (Sounds like I am answering a question during a Senate Investigation.) Where ever I got it, it worked for me.
You have to remember where I was coming from. 100 or 150 carb meals were the norm. I ate what I wanted when I wanted. You might be coming from the same place. Pizza. Pastas. Breads of any sort. And, potatoes. It doesn't take much for me to accurately imagine a baked potato with butter, lots of butter on it. So, from 150 carbs per meal to only 225 for the day. I really, really, really wanted to re-think this approach, but knew in my heart I didn't have any alternative.
In fact, I reduced the total number of carbs consumed daily (now, that really does sound like a label on a product) over the next few weeks to between 190 and 200. But, I knew what I was eating and where I could reduce. Why? Because I kept my food diary.
By the way, at the top of every page, I put my morning glucose reading. I knew the general goal was to see it go down to below 120. I started with something over 300, but between the medication and the change in what I ate, I saw it go down everyday which served as a reinforcement for my eating. Seeing the glucose number helped me be more successful. It became a game for me!
So, please get your food diary started. Even now when I need to make an adjustment - like lose a few pounds (more on that later), I start keeping a diary and I can immediately see where I need to make adjustments.
Now, most of my meals are aorund 50 to 55 carbs and my snacks are about 12 to 15 carbs. I only know that it works for me. As an alternative you might want to try six small meals at about 30 carbs each.
Want to know carb counts on some basic foods? Look here.
You can do this! Diabetes is the enemy and you ARE going to vanquish it with a bit of time and planning.
"Life is 10% what happens to you and 90% how you react to it." Charles R. Swindoll
One Little Thing...
I will not try to monetize this blog. I just hate it when I go to a blog and I see a lot of ads - don't you? It makes me think that the blogger is doing it just for the money and the information or topic is of dubious value.
Besides, I have noticed that as diabetics we seem to be targeted for so many ads for things from meters to food supplements to who knows what. To me, they are just a nuisance and I don't want you to be subjected to them here.
So, no ads.
Besides, I have noticed that as diabetics we seem to be targeted for so many ads for things from meters to food supplements to who knows what. To me, they are just a nuisance and I don't want you to be subjected to them here.
So, no ads.
Monday, July 16, 2012
I Use Links for Information
You will probably notice that I use a number of links in every blog. It's really pretty simple - if something has been explained by an expert or on a website that is generally well recognized, why not direct you to the source? Why repeat what has already been stated so well?
Okay, I do summarize, but I always want you to be able to see the source for yourself. it's important because there is so much bad, false, misleading and just plain wrong information out there.
Examples of sources include the American Diabetes Association, The Mayo Clinic and The Center for Disease Control - these are the same folks I turned to in the beginning to get information.
Thanks for coming by.
Okay, I do summarize, but I always want you to be able to see the source for yourself. it's important because there is so much bad, false, misleading and just plain wrong information out there.
Examples of sources include the American Diabetes Association, The Mayo Clinic and The Center for Disease Control - these are the same folks I turned to in the beginning to get information.
Thanks for coming by.
Please...
Please feel free to comment or send me an email to solutions4diabetes@gmail.com. My hope and desire is to assist you and your comments and thoughts will better help to achieve that goal.
Thank you!
Thank you!
By The Numbers
Just a reminder that I am writing about Type 2 Diabetes. Sometimes called Adult Onset Diabetes, which just means you did not have diabetes as a child and are probably on some sort of oral medication.
One of the first things I did was find out how many people had diabetes. I knew the number was kind of big, but had no idea it was HUGE. Take a look here to get the information.
But, let me summarize for you. Almost 26,000,000 (that's 26 million, but it looks even bigger when you see the 0's) either have been diagnosed with diabetes or have diabetes and have not been diagnosed. That's a lot of folks! 8.3% of the population.
But, wait, there's more - just like those darn Ginsu knives of TV fame. Those who have pre-diabetes number around 75,000,000. Put those numbers together and you get 100,000,000 people with some form of diabetes. That is about 30% of the population. No wonder the Center for Disease Control is involved with diabetes. You know about the CDC - the folks who store test tubes of typhoid; the folks who deal with deadly diseases. Guess what? Diabetes, if not managed or controlled, is slow death. (That, I hope is my only attempt at scaring you.)
By the way, if you want to learn more about prediabetes, you can read about it here.
The good news? Diabetes can be controlled and/or managed with a bit of care and common sense. That is not just good news, it's great news!!!
So, what is diabetes? In a nutshell, the body uses insulin, which is naturally produced by the pancreas. For some reason, your body no longer recognizes the insulin, or does not have enough. Sugar in your blood rises (not a good thing) and before long, you have diabetes. Now, that's the short and simple explanation. If you want one that is more complete, you can read it here.
So, you know you are not alone, which was important to me to know, and you know it can be controlled. You are already making progress.
By the way, the first time I ever measured my blood glucose with a meter it was 357. I am fairly confident you know that is a pretty big number. It was not reassuring, but was motivating! More about your daily glucose numbers and A1c in the next post.
Thanks for reading.
“If you're reading this...
Congratulations, you're alive.
If that's not something to smile about,
then I don't know what is.” Chad Sugg
One of the first things I did was find out how many people had diabetes. I knew the number was kind of big, but had no idea it was HUGE. Take a look here to get the information.
But, let me summarize for you. Almost 26,000,000 (that's 26 million, but it looks even bigger when you see the 0's) either have been diagnosed with diabetes or have diabetes and have not been diagnosed. That's a lot of folks! 8.3% of the population.
But, wait, there's more - just like those darn Ginsu knives of TV fame. Those who have pre-diabetes number around 75,000,000. Put those numbers together and you get 100,000,000 people with some form of diabetes. That is about 30% of the population. No wonder the Center for Disease Control is involved with diabetes. You know about the CDC - the folks who store test tubes of typhoid; the folks who deal with deadly diseases. Guess what? Diabetes, if not managed or controlled, is slow death. (That, I hope is my only attempt at scaring you.)
By the way, if you want to learn more about prediabetes, you can read about it here.
The good news? Diabetes can be controlled and/or managed with a bit of care and common sense. That is not just good news, it's great news!!!
So, what is diabetes? In a nutshell, the body uses insulin, which is naturally produced by the pancreas. For some reason, your body no longer recognizes the insulin, or does not have enough. Sugar in your blood rises (not a good thing) and before long, you have diabetes. Now, that's the short and simple explanation. If you want one that is more complete, you can read it here.
So, you know you are not alone, which was important to me to know, and you know it can be controlled. You are already making progress.
By the way, the first time I ever measured my blood glucose with a meter it was 357. I am fairly confident you know that is a pretty big number. It was not reassuring, but was motivating! More about your daily glucose numbers and A1c in the next post.
Thanks for reading.
“If you're reading this...
Congratulations, you're alive.
If that's not something to smile about,
then I don't know what is.” Chad Sugg
Sunday, July 15, 2012
Welcome!
Thank you for coming to this blog. I have been thinking about it for weeks before posing my first entry. You see, by starting this blog, I think I have a responsibility to continue to write and I take that seriously. My hope is that you will find some value to what I write.
Three things happened recently to propel me to write this blog:
A bit about me. I am a diabetic. I was diagnosed about three years ago when after a routine (what I thought was routine) series of blood tests. My doctor's office called and told me I needed to come in. They told me it had to do with the test results. Well, I had a few days of rampant, raging fear not having any idea what was going on.
After I got into the doctor's office, he came directly to the point. I had an HBA1c of about 13.1. I remember looking at him and wondering what that meant. He said it was a 'bit high' and that I had diabetes and that I would probably have to take pills the rest of my life. I don't know what the rest of you thought when you heard the news you had diabetes, but I thought of all of the horror stories of lost feet, legs, blindness and organ failure. To say I was scared is an understatement.
My doctor started me on good ol' Metformin and told me to return in several weeks after another blood test. He also said that I had to 'lose a little weight.' I came back and he changed the medication to Janumet - my A1c was not dropping fast enough for him, and I was scared, again. Two months later my A1c was down to around 7. He changed my medication back to Metformin and my numbers continued to drop. My A1c seems to have stabilized around 6 - and sometimes under.
What have I done? I changed my diet immediately. I began to exercise. I looked at the American Diabetes Association website. Learned about BMI's. And all sorts of stuff that I was clueless about.
This blog is about my journey toward diabetes management.
Three things happened recently to propel me to write this blog:
- My diabetes nurse (part of my Treatment Team) told me I should think about being a Diabetes Trainer because I have been successful, in her mind, at managing diabetes.
- I was asked what I would do differently if I had a million dollars. I don't have that kind of money, but it really caused me to ask myself what I would like to do. The answer: Make a difference in people's lives.
- I was talking with a client who told me one of his folks was out with a leg infection. Of course, I thought diabetes - which I later found out was correct. After asking about the prognosis, I thought it was totally avoidable - it did not have to happen. I began to think about ways I could reach out to others to let them know they did not have to be victims. And, a blog was born. (If you have any ideas on how to get folks to take a look at it, if you find it valuable, I will gladly take the help.)
A bit about me. I am a diabetic. I was diagnosed about three years ago when after a routine (what I thought was routine) series of blood tests. My doctor's office called and told me I needed to come in. They told me it had to do with the test results. Well, I had a few days of rampant, raging fear not having any idea what was going on.
After I got into the doctor's office, he came directly to the point. I had an HBA1c of about 13.1. I remember looking at him and wondering what that meant. He said it was a 'bit high' and that I had diabetes and that I would probably have to take pills the rest of my life. I don't know what the rest of you thought when you heard the news you had diabetes, but I thought of all of the horror stories of lost feet, legs, blindness and organ failure. To say I was scared is an understatement.
My doctor started me on good ol' Metformin and told me to return in several weeks after another blood test. He also said that I had to 'lose a little weight.' I came back and he changed the medication to Janumet - my A1c was not dropping fast enough for him, and I was scared, again. Two months later my A1c was down to around 7. He changed my medication back to Metformin and my numbers continued to drop. My A1c seems to have stabilized around 6 - and sometimes under.
What have I done? I changed my diet immediately. I began to exercise. I looked at the American Diabetes Association website. Learned about BMI's. And all sorts of stuff that I was clueless about.
This blog is about my journey toward diabetes management.
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