Really? This Is Exercise? NEAT!

Wouldn't you like to be on that beach?  Far away. Contemplating the sand, water and resting?  Reading the latest novel or, heaven forbid - sleeping?  And, wouldn't you like to look and feel your best? To have diabetes under control? (I just liked the picture - I had to work it around to the topic.)

By now you all know I believe in exercise.  I believe it's important in any strategy to control or beat diabetes.  It's part of The Diabetes Treatment Triangle (I just made that up!  I know I will use it again.)

Anyway, not everyone will get out and either walk or exercise in some way.  Like I am telling you something you don't know.  The bigest exercise you have going might be using the remote or getting up from the couch.  I get it.  I used to be that way.  But, wait, there's a way for you to get your necessary movement (new word for exercise) and stay on, or near the couch!

It's called NEAT.  Non-Exercise Activity Thermogenesis.  Good thing they came up with an easy to remember acronym, huh?  Otherwise, it sounds like something out of Star Trek.

So, the big idea is that any movement - any movement - during the day adds up; that it burns calories and will result in a weight loss.  This is nothing new; I've written about it before.  But, now they have applied science to it.  Very exciting!  And, it's a great way to ease into other forms of exercise if you are just beginning.  The important issue is that you do something, anything - again, I am telling you something you already know.

What movement/activity counts?  Just about anything.  Walking to a meeting.  Making a bed.  Lifting your legs up and down while watching TV.  (Unfortunately, I am not sure that remote control mastery counts.)  Taking the stairs for a floor, or two, instead of using the elevator - you can always catch it on the second or third floor.

You can read a decent introductory article here and look at another one here. then do a web-search to learn more.  Exercise, NEAT or not, is important for everyone - but especially important if you are going to control diabetes.

As always, thank you for reading.

Diabetes Survival Guide!

You've been told you have Type 2 Diabetes.  Your A1c is something higher that 6.5.  So, now what?  You have three basic tools to control Type 2 Diabetes: medication, exercise and diet.  Using all three, you can control and manage the disease.  But, what in the world is diabetes?

(I have used survival guides most of my professional life.  A survival guide gives you just enough information to 'get your work done' if everything is normal and is a reference resource until you gain experience.  And, I probably should have written this a while back, but it just occurred to me that it might be needed.  Plus, it also helps that I have a number of the pieces in place to which to refer.  Could it be seredipity?)

Your doctor has told you that you will probably have to take some medication to lower your A1c.  No surprise.  The doctor wants to get your A1c down ASAP - think of it as getting the poison out of your system.  So, meds are a very normal route.  In fact, they might start you on metformin, one of the most widely prescribed drugs fo diabetics.

Dr. K has written about metformin, and you should read it to understand the drug and  how it works.

But, what if you don't want to take a medication?  Well, there are those who decide they want to control diabetes through diet and exercise - and some are successful!  Some control and beat back the disease through the diet and exercise route.  But, the number who are successful is limited - very limited.

The first goal is to get your A1c down as soon as you can.  You can always stop taking meds if you see your numbers dropping and getting an A1c under 5.5; there is no rule that states you have to take them forever.  This is a decision you should make after talking with your doctor.  So, think about taking the medication.

For me, it was a no brainer.  I knew diabetes could cause serious damage and could lead to death.  I chose to take the meds to get myself back to 'normal.'  Diabetes normal is not good enough for me.  Normal is normal is normal, even if it's done with the aid of medication!

Regardless if you are taking medication, or not, you should start to exercise.  Read about my post on exercise to get a beginning point.  I still just walk, but a lot faster than I did at the beginning.  If you are going depend on exercise to gain more control, you will need to use cardio exercise and resistance training (aka weightlifting).  And, plan to spend about an hour a day, five or six days a week of exercise time if you have the weights at home.  If you go to a gym during a busy period, figure at least two hours a day.

You are going to have to start glucose testing at least twice per day.  Most of the instruction I have seen is either incomplete, or really cause pain.  For complete instructions on how to get a good reading without pain, read this.

And, you are going to examine your diet. Chances are it will change.  Mine did - a lot.  I started a lower carb diet and over the course of nine months I lost about 60 pounds between diet and exercise.  Diet is so very, very important as you work to control diabetes.

And, to bring it all together, I have strongly recommeded a food diary.  Keeping one was so helpful in the beginning as I was lowering my A1c - it told me what I could and could not eat if I paid attention to my meter readings.  The food diary continues to be a tool for success and something I go back to when I see my numbers creeping up.  You can read about it here and then download it by following the instructions in the post.

Just so you know, I started my diabetes journey with an A1c of 13 - that's pretty high.  My most recent test gave me a 6.1.  Blood pressure 114/80.  Weight seven pounds up over a year's time, which I am losing - I got a bit cocky when I had a test result of 5.9!  I lose the weight, keep up with my diet and meds, and I should be at about a 5.8 or lower when tested again.  I mention all of that just so you know I have first hand knowledge of what you are facing - and KNOW you can be successful!

As always, thank you for reading.  God Bless and know you can beat the enemy; you CAN control diabetes.

Please feel free to send me your comments.

What is Diabetes?

I assumed anyone reading this blog would know what a diabetic is, but I could be wrong.  So, just what is diabetes?

Diabetes is a disease that is caused by too much glucose (sugar) in the blood.  You see, for all of the different types of abuse our bodies survive, they are really pretty delicate chemical factories where thousands of reactions are going on every moment of our lives.  If they get out of balance, there can be problems.  One of them is diabetes.

Diabetes occurs when there is too much sugar floating around in your blood and not enough in your blood cells.  This happens because insulin, which the pancreas produces, is  not working like it should, or is in pretty short supply.  Think of it this way, insulin is a key to a door in the cell wall.  If everything is working right, insulin comes along, opens the cell door and sugar enters the cell and leaves the blood.  All pretty simple, right?

But, in diabetics there is either not enough insulin, or the insulin is not working correctly.  If sugar can't get into your blood cells, then it's floating around in your blood causing all kinds of havoc on your organs - not good at all!  Which is why it's really important for a diabetic to control the disease - because it can to lead to so many other problems.

So, now you have a basic idea of what diabetes is.  And, you know that it's caused by an insulin shortage of some kind.  Which will all make even more sense as you read Dr. K's description of the various diabetes drugs being used today and what they seek to do.  Go back and read her post on Metformin - it will make more sense.

This article provides a decent overview of diabetes and how to deal with it in general terms.  Remember, as you battle to control diabetes, not everything will work the way researchers say it will because they deal with large numbers of folks and do not know you or your body.  Your body chemistry might be different, so you will find a lot of guidelines, but fewer hard and fast rules.  The car manufacturers have a phrase for this kind of difference: "Your mileage may vary."

Your fight with diabetes is a personal fight - one that you must win...and CAN win.  I know you can do it.  I know you can beat back and beat down the disease and have a wonderful life.  I know it. My goal is to help you find the tools you need to win the battle.

You can read more about what makes a diabetic here, on a previous post.

As always, I welcome your comments.

Some Days I Just Don't Want to Do It!

I got up this morning and I just did not want to deal with diabetes.  I did not want to take any meds.  I wanted to eat waffles, pancakes, bacon, sausage, muffins...well, just about anything I shouldn't eat.  Oh, and I wanted syrup; real maple syrup.  Ever have a day like that?

So, what did I do?  I opened the cabinet where my meds are all laid out for a week in a pill box (so I am sure if I take them, or not - more on that at some later date), and I closed it again without ever taking the meds out.  

I looked around in the kitchen for breakfast food.  Thought about going out for a minute.  I could just taste donuts!  I did not want deal with diabetes...just did not want to.  

Then, I leaned against the counter.  Gave it a little thought.  Took a deep breath.  And, went about making and eating my breakfast, and then taking my meds.  You see, I am more committed to my health and being around for grand-children and (God willing) great-grand-children than I am to maple syrup, waffles, french fries or donuts.

I know it's not easy.  I know it's not easy to never have (or have very, very small portions of) the foods you really love.  Of course, I don't know about you, but between not exercising and having way too much of the foods I love is what got me in this position of having diabetes.  

My point is that sometimes it's an act of will to do what's right for you and your body.  Why do you think I refer to the fight against diabetes as a battle; a fight; gaining control? Because that's exactly what it is and for some of us it's a daily fight meal-by-meal.

You can fight and win.  You can control diabetes.  It's a tricky opponent, but the alternative of not fighting is possibly a loss of a foot, dialysis, and perhaps even death.  When I think about it in those terms, the fight becomes a bit easier.  And, there are others who would be effected if I didn't do the things I have to do to keep diabetes controlled.

You can win this fight.  Day-by-day and meal-by-meal.  Don't give up. Don't give in.  Be victorious!

As always, thank you for reading.

A Test You Can't Fail - Part Four - What Does it Mean?

You have done your tests and have your results.  What in the world do they mean?

First, understand that while your numbers will fluctuate, the ADA refers to ranges.  The American Diabetes Association has a good article on glucose levels.  Again, because I love simple, think in terms of the following ranges as goals to achieve:

Fasting Glucose Test - This is your first test of the day: 70 to 120 is the target range.  This range is the goal.  The Goal.  You may not be seing these numbers.  I remember my first test in the middle of the day about 30 minutes after I had lunch.  My number was over 300.  I had no clue what that meant.  Now I know it was way, way, way too high.  My first morning reading was 297.  Again, very, very, very high.  Now my morning readings are 85 - 95.  Rarely do they go above or below.

As I started my way to gaining control over diabetes, my morning readings started to come down 10 and 20 points a day.  Sometimes they went up from one day to another, but I was learning what I could eat and not eat.  But, when you look over a week's or month's time period, there was a downward trend.  These morning readings are a great indicator of where you are in your battle to control the disease.  If you are only going to test once a day, this is the one to do.

Evening/Night Test - This one was a challenge for me.  Think in terms of a range of 110 to 140.  I, again, want to stress I am not a doctor, this is just what I found to be about right when I test at night as I was gaining control.

Diabetes control is a journey - remember that.  When I first started testing at night after I started medication, I was happy to see anything around 160.  Due to eating changes, exercise and medication, that number came down pretty quickly to around 130.

I just did a test and found that I was at 91.  I ate about 2.5 hours ago - so it was low even for me.  Most of the time I my tests show 95 to 125 - there are a lot of variables such as what did I have for dinner, how long ago it was, and have I had anything to eat since dinner.

After Eating - This test is done two hours after you start eating a meal.  This is important enough to repeat - two hours after you START a meal.  For me, start means when I take my first bite.  The goal here is less than 180 for a Type 2 Diabetic.

You can control diabetes.  You really can.  I know in the beginning it might not seem so easy, but it's all about a series of choices.  The better choices lead to control and lower test numbers.  Other choices lead to higher results.  But sometimes you don't know how certain foods will effect you.  sure, there are guidelines, but we are all different.  You only learn how a food will effect your body after you eat it - and you learn through testing.  If you get a higher number, it's a food to avoid.

I started with very high numbers - VERY high.  Through diet, exercise and medication I am controlling the disease.  Do I miss apple pie, french fries and cheese cake?  Well, yeah.  But, I want control of the disease because I have respect (fear) of what it can do to me - the complications can be severe.

Remember, you cannot fail this test; you can only fail to test.  Even getting a high number provides a lesson.  If you are just starting treatment, you want your readings to trend down.  If you have been under treatment for awhile, you want fairly level readings near or in the normal range - at least that's the goal and it's one that is attainable!

Here is a good article from Diabetes Self-Management on glucose levels.

Don't let diabetes win. Battle and control it!  You can do it...I know you can.  Keep your food diary and learn from it.  If needed, lose weight.  Take your medication.  And, TEST.

The Ultimate Diabetes Book

When I was first diagnosed with diabetes I tried to find one book that would tell me how to manage and control the disease.  In order for me to save you time, let me tell you, there isn't one.  Why not?

I really wanted to find that ultimate guide.  That one book I could refer to over and over and over that would guide me through the pitfalls and dangers of diabetes.  Oh, I looked.  At my local bookstore.  On Amazon.  Google Books.  Just about any where I could think of to look, I looked.  I reviewed a lot of books to find out none of them offered solid guaranteed-to-work steps.

Don't misunderstand me, there are some great books for understanding diabetes and they offer guidelines on what you can do.  And, in some future blog, I will list some of the ones I found helpful.  But, there is no one-size-fits-all book.

I even toyed with the idea of writing one, but did not know enough.  I mean how hard could it be?  You have diabetes?  This is what you do.  Wrong.  And, now, I know I can't write a guide for you.

I was wrong because we are all different.  Blame it on our body's chemistry.  What works for me may not work for you; or will be less effective.  There is no single diet - for which cookbook writers and publishers are thankful.  No single medication - do you think drug companies are happy about that?  Of course they are!

There can be strategies for victory.  There can be guides.  But no one way works for everyone.  It's just a fact of life.  And, why this blog is called Solutions for Type 2 Diabetes.

I have told you about my food diary.  In it I wrote down everything I ate or drank, exercise and glucose readings.  Not only do you become more aware of what you are putting in your body, you are charting your body's response.  Morning glucose reading goes up - not so good.  Morning reading goes down or is where it should be - good, keep doing what you are doing.

What you are really doing is creating The Ultimate Diabetes Book for yourself.   So, it seems as though I was wrong.  There is one Ultimate Diabetes Book and you create it for yourself.  It doesn't get any more custom that that!

I learned very quickly what I could eat and what I couldn't eat.  It's right there - in 'black and white.' How long does it take each day?  If you really stretch it out - five minutes, maybe.  Even now if I see a higher glucose reading than I think should exist, I re-start my food diary immediately.  Within a day, and sometimes sooner, I can see what the problem is and fix it.

Notice, this is my diary I complete - nobody else can complete it.  You have to take responsibility for your care and this is probably one of the single best things you can possibly do.

You are creating your own reference piece that will guide you, the owner and operator of your body, to control of diabetes!  You can do this.  You can keep a food diary and by doing that simple step, you will be working to manage and control your diabetes.

This is really, really important to do.  It will take less than five minutes a day - that's all.  Five minutes a day to create The Ultimate Diabetes Book for yourself.  In 30 or 60 days you will have your own book completed.

What do you list?

1. Your morning reading.
2. Your morning weight (I had to lose weight, so I listed it.)
3. Everything you eat or drink by meal or snack.
4. Exercise - length and what you did.
5. Evening reading.
6. Medication
7. Repeat for 30 or 60 days.

It really is easy and incredibly useful. 

You are going to win your battle with diabetes.  You will control and manage it.  Start by writing your own Ultimate Guide.

As always, thanks for reading!

A Test You Can't Fail - Part Three - How to Test

During the last few days I have been reading instructions on various sites about how to test using a glucose meter.  Most of them are pretty good and get the high points really well.  However, there are a few things they miss, which can make all of the difference in the world when testing.  So, here is the process I follow for testing.

When do I test? I test when I first get up in the morning before I eat or drink anything except water, and then at night before going to bed.

The steps I always follow are:

1. I wash my hands carefully using plain soap; soap without any fragrance.  I found scented soaps would effect my readings - make them higher.  The last thing I ever need is a fasle higher reading.
2. Dry your hands using either a clean hand towel or paper towels.  I use paper towels because I know they are not putting anything on my fingers.  If you paper towels are scented, do not use them.  (Heck, I don't even know if scented paper towels are made, but I thought I'd hammer the un-scented thing one more time.)
3. Give the hand you are going to test on a few shakes to get blood into the tips of your fingers.  This might be more important for you to do in the morning than the evening.
4. Get the lancet ready.  Do whatever you need to do like inserting it, or cocking the lancing device.  Just make sure it's ready to go.
5. Insert a test strip into the meter.  For me, the insertion of a strip turns the meter on, so I have never had to physically turn a meter on with an extra step.
6. Lance the side...the side of your finger.  It's less sensitive than your finger tip.  I have no clue why every picture I have ever seen of someone lancing their finger shows them using their finger tip.  It hurts far more than using the side of your finger.  In fact, I don't even feel the lance about 50% of the time on the side of my finger.  By the way, I have used one of two fingers on the same hand for the last few years - I don't vary it.  Do what's best for you, though.
7. Squeeze your finger a bit so a drop of blood appears.  It doesn't take much to test - far less than a drop.
8. Apply the testing strip to the drop of blood.  It will pick up the blood it needs through capillary action.  Be careful not to touch your skin with the strip - it could pick-up contaminants that will effect the reading.
9. Rinse the blood off of your finger as your meter gives you results.
10. Dispose of the lancet properly - in a medical sharps container.  DO NOT put it in the trash.
11. Dispose of the testing strip in the same manner.
12. Record your reading on your log.
13. Put your meter and supplies away.

I know supplies can be a bit pricey, but use lancets and strips only once.  That's important so I will repeat it - use lancets and strips once and then discard properly.

You have done it!  You have taken the test you cannot fail.  But, will fail in your battle on diabetes if you do not test!

There are so many meters on the market, that I won't get into any one brand right now.  If you do not know what your meter is capable of, or the information you can gain from it - learn.  Read the directions that came with the meter, or find them on the internet at the manufacturer's site.

As always, thank you for reading.  Fight the good fight and you will win your war with diabetes.

"Victory is always possible for the person who refuses to stop fighting." ~Napoleon Hill

"Be kind, for everyone you meet is fighting a hard battle." ~Philo

Helpful Folks - Diabetes Blog Writers - Part One

There are just so many folks writing about diabetes from so many points of view.  Some write about their personal experiences and frustrations - and we all know about frustrations as we work to control and manage diabetes!  Some explain more of the science behind diabetes so we better understand what's going on with our bodies.  And, there are others who do product reviews.  So many viewpoints and all have one goal - to help you.

I have started to list some of the ones I find that are really helpful and write from the heart.  The first on my list is Kate.  You can see a link to her blog right there on the left - Kate's Sweet Success.  She is sharing from the heart - victories and defeats.  And, even when feeling defeated, she continues her fight.  What an inspiration!

As I find more blogs and the list grows, I will let you know.

I know you can manage your diabetes.  Your diabetes?  Yes, because each one of us is just a bit different due to body chemistry.  What works for me, may not work for you and vice versa.  There is no one solution; no one size fits all.  There are some universal-type guidelines to use as a starting point, though.  And, with all of the information and personal experience being written, you can find out all kinds of things to do to manage your diabetes., and find your route to success.

The important thing is that you manage it instead of diabetes winning the war and managing you.

I think I have told you about a dear friend of mine who has diabetes.  He let it get the upper hand and lost feeling in his feet.  He stepped into a very warm hot tub and as a result nearly lost both of his feet.  His diabetes was managing him with horrific results.

You can do better than my friend had done.  You can manage and control your diabetes.  If you have not started, please start today.  I want you to have the best life possible.

Thank you for reading, and God bless.

A Test You Can't Fail, Part Two - The Dawn Phenomenon

Remember, you cannot fail your daily glucose test; you can only fail to test!  There is so much more to testing than we are sometimes told, I am going to have to make this a three-parter.  This entry is about the Dawn Phenomenon - a topic every testing diabetic should know about.

You are doing your twice daily tests - maybe even more often.  One of your tests should be in the morning after you get up and before you eat or drink anything.  This morning test theoretically provides a fasting glucose reading - provided you have not had a midnight snack.  If you have a midnight snack, it will likely elevate your glucose, and it will show up in your morning reading. Common sense, huh?

And, you are keeping a record of your test readings, or they are being kept in your meter.  Over a few weeks you see them go up anywhere from 10 to 20 points.  Why?  Welcome to the Dawn Phenomenon (DP because it's easier for me to type).

 The DP happens sometime in the early morning.  For me it's sometime after 6:00 am - others might find it happening earlier or later.  What does it do?  Well, it's your body's response in getting ready to get up and moving - it releases some sugar to get you going.  Why does that matter?  Your blood sugar reading goes up and does not provide an accurate morning reading.  So, if you test before it happens, you get a lower score; if you test after, your reading will be higher.  There's not a whole lot you can do about it, either.  It just happens.  I will tell you that I try to test in the morning before 6:00 so I see my lowest reading.  Want to know more about DP - read it here.

I learned about the DP because my late night readings were suddenly higher than my morning readings.  I couldn't figure it out.  I thought it was my meter.  I was wrong.  It seemed that I was testing a bit later in the morning AFTER the DP had taken effect.

All you can do is to just be aware of the DP and how it might effect your readings.

That you are testing at least twice a day is great - good job!

What Stress?

Recently I have had some odds and ends go on in life that caused a bit extra stress.  I learned first hand what stress does to glucose readings, they go up!  So, since stress is a fact of life, what can you do about it?

You already know there are a couple of types of stress - Mental and Physical.  I know, I know...you are  probably thinking, "Well, duh."  But both kinds of stress can effect you.  The American Diabetes Association has a pretty good article about stress here.

First thing to know - not all stress is created equal.  There's the stress of missing a turn while driving - not really a big, big deal in the scheme of things and quickly passes.  Then there's the stress of dealing with an ill loved one, caring for a parent, or death of a family member.  Or, you can have multiple things happening.  It's this kind of stress - the mental stress - that can cause longer range problems for a diabetic.

So, physical stress might come from being ill or having surgery.  Hopefully, but not always, there is an end to it.  That kind of stress is not so hard to deal with for a lot of people,  but it's still stress and still might effect you daily glucose readings.

Mental stress is a whole other ball game.  Almost anything can cause stress - anything.  It just depends on what is going on in your life and how you deal with it.

This lesson was driven home to me yesterday.  Several things have happened in the last week to people I love.  We also had a party that 80 people attended yesterday.  And, during the final preparations for the party when I was out getting things, the car broke down and had to go into the dealership, which I really did not need yesterday morning.  Heck, even as I am telling you what happened, I can feel an increased heart rate and my body going into stress mode.  Deep breaths.  Deep breaths.

So, when I checked my reading at night, what do you think I found?  Well, if you guessed an elevated glucose reading, you'd be right.  All of that stress is mental stress and can be insidious - we can live it over again and again in our minds.  Kind of like I have just done.

But, I did not think it was stress that caused my readings to go up.  I mean, I didn't feel any extra stress so I started looking at what I ate during the day - and there were no red flags.  It came down to just good ol' stress.  I looked back on the day and realized I had shown some other classic signs of stress like getting a bit short with a few people - most unlike me.  I should have figured out I was under stress, but sometimes you can't see the forest because trees are in the way!

What can you do about it?  Well, there's nothing specific, but you can:

• Exercise a bit more
• Start a hobby
• Volunteer

Do you see what these have in common?  Freeing you brain by distracting it.  Maybe it's not quite tricking yourself into being happy, but it does distract your mind from other things that are going on.  It allows your mind to take a breather from other stuff.

Look, you are never going to be stress-free.  It seems as though we humans aren't built that way.  But, you can work to control it and in turn, you will be doing more to manage your diabetes.

Thank you for reading.  And, God bless.

A Smile Can Help Win The War

As you know I take diabetes very seriously; I have a "take no prisoners" attitude.  But, I have found a little laughter once in a while can go a long way in winning the war.  Hope you enjoy.

Diabetes Week Two

I made it through the first week of diabetes.  My life changed in the same way you turn a light on - within a moment.  Was I still scared?  Oh, yeah.  In fact today, almost three years later I am still scared of diabetes if I was being completely honest.  I have a deep and abiding respect for what the disease can do if not managed and controlled.

The good news is that it can be controlled with a bit of effort which was my big "AHA!" during Week Two.

Anyway, back at Week Two.  I had begun to take my meds - Metformin twice a day 1.000 mg each time.  Pretty standard starting treatment.  And, it was just the Metformin.  I know many may have two pills to take, which for some proves to be very effective.  It's kind of like a one-two punch and when you are in a war with diabetes, you want to throw as many punches as possible to get your glucose, and subsequently your A1c, down somewhere in normal range.  If you need to see the a chart for A1c values and how they compare to your blood glucose readings, look here for a pretty easy to read chart.

Remember not to use one reading, but look at your average reading.  Even then, it depends on when you take it.  More on that at some point in the near future.

Again I got a bit side tracked.  Week Two - I had begun my walking.  Every evening for 30 minutes.  I know I have written here before I don't like exercise, but we were talking about my life here.  So, that walk became one of my best friends.  I didn't try to walk fast or go very far at first.  I used shoes that were about five or six years old and just walked.  One foot in front of another.  For 30 minutes - which seemed like forever the frist few days, but by the time Week Two started, the time seemed to go a little faster, but not much.

And, I was getting more ideas of what I could and could not eat.  Think about it, we get near immediate feedback with our glucose readings.  If it's not the right food, up it goes.  If it is the right food, it dips a little bit.  Take your readings twice a day, more often if your doctor will authorize it, so you will know what your blood sugar (glucose) is doing.  You should be on a steady downward trend.  And, keep a record of your readings as well as diet (everything you eat and when) in a food diary.  You will really learn what is working and will be able to spot trends faster.  If you spot the trend, you can make adjustments.

Me?  I just liked seeing the numbers go down.  I started with seeing glucose numbers of 300+.  It was an exciting morning when I hit 297.  During the second week I saw it get down to 275.  I was making progress!  Fear was gone because I was taking action.  I knew the meds would not make me go too low - fat chance when you are in the high 200's.  Things were beginning to work and I felt empowered; that I could get this disease under control. Hey, I even found I lost my first couple of pounds during Week Two,

What was I doing?

Meds.  Diet.  Walking.  Testing.  Recording.  If I was really bright, I'd come up with some sort of catchy acronym, but alas and alack, I am not that bright.  I am open to ideas, though.  You know what my meds were.  I was on a low carb diet.  I was walking 30 minutes a day, six days per week.  And, I kept records.  All of this really began to come together during the second week.

You can do this.  It's all about little steps that collectively make a journey.  You can take the small steps without fear - a lot of folks have gone before you.

Steady As She Goes...

Do you remember watching all of those movies about WW II naval battles - especially the ones about submarines?  In every movie - EVERY movie, I heard the phrase, "Steady as he goes."  Now, I am not sure what it means in Navy-speak, but to me it means stay straight and true.  Do you think there is a lesson somewhere in there for diabetics?  Especially Type 2 Diabetics?

This all comes to mind because I was reading posts in a couple of diabetes forums.  I literally hurt for the person who was writing that she walked for 30 minutes one night and tried to eat right, but found she had gained  a little weight and her glucose reading was a bit up the next morning.  That's not to be totally unexpected, really.  Why? Because it's just one day.

You see, fighting diabetes is a long term fight.  It's a war of incremental victories that build on one another.  One little victory leads to the next leads to the next, etc.  Don't expect to see much of a difference the first day you walk for 30 minutes or as a result of the first day you really eat right.  It's going to take several days, at least.  And, remember, that everyone's body chemistry is different - so each of us will react differently as we exercise and eat right.  Remember, YMMV - Your Mileage May Vary!

The thing to remember is that most of us did not get diabetes in a day.  It might be the result of years of poor eating habits with very little exercise.  So, it might take a few days to begin for your body chemistry to catch up.  And, it might take months and longer for your A1c to get normal.  But, never, never stop fighting the good fight.  Never give in.  Fight to win the war and know it's going to be a long war.

I was dismayed that the person who posted the entry in June about being discouraged did not have any encouraging comments.  Nobody stepped up to say give it a chance.  Nobody said give it a bit of time.  I would have, but it wasn't clear to me how to leave a comment; I will really have to go back and look at the site to figure it out.

In the meantime - Fight the good fight.  Each day you eat right and exercise is a victory and will lead to controlling and managing your diabetes.  I know you can do this...I know you can win.

Thank you for reading this.


"The fight isn't over until you win." ~Robin Hobb


"Fall. Stand. Learn. Adapt." ~Mike Norton

Prediabetes - What Does It Really Mean?

I wish I had taken control of my diet and exercise when the doctor told me I had 'Prediabetes.'  I equated it to Pre-Algebra and nothing to really be worried about.  Was I wrong!

I clearly remember not worrying when I was told by my doctor that I had prediabetes.  I didn't think it was anything to worry about and that it would just go away while I gained another 10 or 15 pounds.  I was warned and didn't even get the warning; I was clueless and plain STUPID.

So, what is prediabetes?  My strictly non-medical definition is that it means you are a likely candidate for full-blown diabetes if you don't make some changes.  I know that now - a bit too late.  In more of a medical definition it means that you have elevated A1c levels.  Elevated?  Yes, it means that when you had that wonderful blood test for which you had to fast, the results came back with your A1c being between 6.0 and 6.4.  Some scales even go as low as 5.7 and include that and higher as prediabetes!!!  While those numbers are considered high, they are still more or less normal. But the closer you get to 6.5, the more damage that can be done to your body.

Want to know more about prediabetes?  You can read about it here, here, and here.  As always I have gone to the best sources I can find.

Most measurements indicate full blown diabetes at an A1c of 6.5, or higher.  I went big, and when I was diagnosed, I was at 13.1.  But, if you have been reading this blog, you already know that.

So, don't be like me and ignore it when you are told that you have prediabetes.  Make the changes - losing weight, exercise, diet - that will prevent full-flown diabetes from developing.  By the way, the changes you should make are pretty much what I have written about in this blog.  And, will write more about in future entries.

So, take control and make the changes if you have prediabetes.  You really do make the decision as to what will happen.  Are the Big Macs, Shakes, Fries, Pies, Cakes, Fried Foods and on and on worth it?  Are they worth losing a limb over?  Or, blindness?  I am not trying to scare you, just letting you know the possible consequences.  Are they worth a life-time on medication? 

For me, I wish the answer had been no.  You really can do something about it - so please, please make the necessary changes.  Change to a low-carb diet or diet that will work for you; find time to sxercise; and lose weight, if you need to.

As always - thank you for time and for reading.

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 

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.

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

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!

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:

• 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

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.