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.

An Economist on Exercise!

Just found this.  An economist writing about exercise.  Granted, it's from a few years ago, but it's completely relevant to general exercise and to what we, as diabetics, should be doing.

Enjoy the article.

Hiking for Diabetes

You have got to take a look at this blog I found:

http://hikefordiabetes2013.com/

Two young women have decided to hike in Iceland in 2013.  As they prepare they are dedicated to raising diabetes awareness.  Look, even if you don't want to read the blog, they post beautiful 'near professional' pictures.

Please, go check them out!

What is a Diabetec?

During the last few days I have noticed questions coming in about what defines being a diabetic and thought I should take a moment and provide a definition.  Keep in mind that this is not my definition, but based on the definition provided by the Center for Disease Control (CDC)

Also, I offer my apology. I probably should have started with this.

The CDC describes diabetes as:

Diabetes is the condition in which the body does not properly process food for use as energy.  Most of the food we eat is turned into glucose, or sugar, for our bodies to use for energy. The pancreas, an organ that lies near the stomach, makes a hormone called insulin to help glucose get into the cells of our bodies. When you have diabetes, your body either doesn't make enough insulin or can't use its own insulin as well as it should. This causes sugars to build up in your blood. This is why many people refer to diabetes as “sugar.”

Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and lower-extremity amputations. Diabetes is the seventh leading cause of death in the United States.

That's a good description of diabetes, but to make it even more simple when you have diabetes there is too much glucose (sugar) in your blood.  That, folks, can lead to some serious problems if left untreated. You can read the complete article here.

The amount of sugar in your blood is measured through an A1c test which measures the average amount of glucose in your blood over the last approximately three months.  If you are interested, take a look at what the ADA has written about A1c tests.

What do those readings mean?  Well, normal (for those who do not have diabetes) is between 4.5 and 6.0.  Prediabetes is defined as having an A1c between 5.7 and 6.4.  If you test 6.5, or higher, on two tests, you probably have diabetes.  Just so you know I am not making this up,  take a look at what the Mayo Clinic writes about A1c test results.

To put this in perspective, when I was diagnosed with diabetes, I had an A1c of 13 - kind of high.  Okay, very high and in every 'red' zone I have ever seen.  Three years later my A1c results are routinely between 5.9 and 6.1.  So, I know diabetes can be fought and controlled first hand.  And, I know you can do it.

So, if your A1c test results are between 5.7 and 6.4, you are probably being told by your doctor you have prediabetes, so take action and beat it!  Beat it before you are told you have diabetes.  If above 6.5, your doctor is probably telling you that you are a diabetic - now, you really have to take action.

What action do you take? Change your diet. Take your meds. Exercise 30 minutes a day.

You can beat diabetes.  You can control and manage it.  Do not let diabetes manage you!

As always, thank you for reading.  I wish the very best life for you.

Tale of Two People (with apologies to Dickens)

It was the best of times.  It was the worst of times.  And, so the story starts.  For so many faced with the diagnoses of Diabetes or Prediabetes it is the worst of times.  I know the feeling.  And, I know the very real fear.

What happens as a result of the diagnoses is in your hands; it's your choice.  It's all in how you react and what you do, or action you take.  Let me tell you about Dave and John.

I learned about them during the same day last week and since I am not a big believer in coincidence, I thought I'd share their stories with you.  I learned about David when he left a comment and then sent me an email and will let him tell his story in his own words...

Ten years ago I was in prediabetes -- not surprising at all since my father is a diabetic and I weighed in at well over 260 pounds and seldom did any exercise. As I looked at my father and saw him deteriorating before my eyes, I decided to do something about my own health (I couldn't get him to even listen to his doctor). I took up cycling and lost over 60 pounds. I now ride around 7,000 miles a year. At my last physical my BP was 100/58, my resting pulse was 52, and my fasting blood sugar level was around 65 mg/dL.

When I took up cycling I also started the Atkins Diet -- got rid of ALL refined sugars, white bread, etc. Whole grains, lean protein and fresh fruit are the only things I eat now.

Now, I am not going to suggest that you start cycling 7,000 miles a year.  But, take a look at David's blog about his adventures and product reviews.  You might decide you want to take up cycling or bike riding as a form of exercise.

What I do want to point out is that he took action and overcame a diagnoses of Prediabetes.  What did he do?  Diet.  Exercise.  And, as a result he beat diabetes!  Good going David!

Now, John (not their real name; I could just as well have used Mary, Fred, Barney, or Lucille) faced diabetes in a different manner.  They did nothing.  Or, at the most very, very little.  What's happened?  Pretty much what you would expect.  They are in their mid-50's, on dialysis three times a week and have six to eight months to live.  They won't live to see their grandchildren or their birthdays.  Why?  Because they did not fight to control the disease.  John did not fight to win the war.

John's story did not have to end that way.  A little exercise - 30 minutes a day.  A change in diet.  Take prescribed medications.  And, who knows how long John would have lived?

I hear less dramatic stories all of the time.  But, make no mistake - Diabetes has one goal and that is to ravage your life.  If you have diabetes, your single goal should be to ravage diabetes, and you can do it!

You can control diabetes!  You can beat Prediabetes!

If you have no faith, you've lost your battle. ~Bill Cosby
You may have to fight a battle more than once to win it. ~Magaret Thatcher

Prediabetes Can Be Beat!

Yesterday I spent the day near the ocean.  It was one of those gorgeous days where the sky was crystal blue; ocean was incredible with the perfect breeze blowing.  The day was...well, I don't have the words to describe it adequately.  Then, because I love watching people, I started  watching them and noticing the food they were carrying - it was all either deep fried, sweet, or deep fried and sweet.

Late last night I was looking at yesterday's Los Angeles Times and came across an article with this headline: " Clothing lines embrace plus sizes."  People are getting bigger and need bigger clothes.  Do you think there is any correlation between what we eat, getting bigger and clothing manufacturers making larger sizes?  Nah, couldn't be...could it?

There are 75,000,000 to 80,000,000 Americans who have Prediabetes.  This is a condition where they have high blood sugar readings and will most likely be diagnosed with Diabetes sooner or later.  Take a look at what the American Diabetes Association says about Prediabetes.

Let me tell you - you do not want to be a diabetic.  Your life will change if you take the disease seriously.  And, if you don't, you will pay a heavy price.  Am I scaring you a bit?  I hope so.  I wish someone had scared me when I was told I had Prediabetes.

If you are told you have Prediabetes there are steps you can take - steps that mean you probably will not get Diabetes.  What do you need to do?  Talk with your doctor.  Find out the immediate things to do.  Chances are it will be a short list (I like short lists).  You will need to educate yourself and take action.

So, what might be on your 'to do list?'

Change your diet.  You can always go to a lower carb diet as a first step.  If anyone had really told me, or if I had taken the time to find out instead of being in denial, I would have found that a lower carb diet was not a bad thing at all; in fact, it's pretty good.


I look back at how much I used to eat and I am amazed.  I ate much more than I needed to eat.  Why?  I just love the taste of food.  How it looks.  How it smells.  How it tastes.  I just love everything about it.  If a plate of pasta is good, two plates are better.  Am I right?  Well, I was wrong.  If I had made a few changes and understood that I only needed to eat the food I would need for fuel, I would be much better off today.  But, it's not easy to change how one eats until they are forced to do so.

Don't become a diabetic statistic.  Start thinking about what you eat; how much you eat and the effect it has on your body.


You might need to lose a little weight.  Guess what, if you go to a lower carb diet, you will probably lose a little weight.  I know it's not easy - really.  There is no magic potion to take or a magic pill to take that will make you lose weight permanently.  It's about changing habits.  Changing eating habits.  But, if you can change that habit, you will change your life! I know I will be writing about this sometime in the future.

Change your diet...Maybe lose a little weight...anything else?  Yes, exercise.

Exercise.  You don't have to spend two hours in the gym to exercise.  You are not going to six-pack abs here.  You just want to get healthier.  All you need to do is to get 150 minutes a week of exercise.  Did you know that cleaning a house or apartment is considered exercise?  Chances are you are already do that.  Maybe you can walk for 30 minutes a night.  Just 30 minutes a night to keep track of what's going on in the neighborhood and it's exercise!

If I sound like I am begging you to take action, I am.  I would much rather hear about someone beating a Prediabetes diagnoses than progressing to full-blown diabetes.  It can be reversed and YOU can do it.

Helpful Folks - Diabetes Writers - Part Two

I read other blogs several times a week to learn what others are writing about and I ame across another blog that is helpful: http://www.diabetesselfmanagement.com/. Rather than having a single author, there are multiple authors providing several points of view on different topics with the one goal of helping you manage diabetes.

So many tips and great information.  I especially like Amy Campbell's series on how to prevent diabetes.  You know, not only are they great steps to take to prevent diabetes, they are a good guide for treating diabetes: Eat less and exercise.  There are direct links to her other diabetes prevention articles at the bottom of her entry.  But, to keep it simple, and you know I love simple, here are the other posts:

Preventing Diabetes: A Window of Opportunity
Preventing Diabetes: Steps You Can Take
Preventing Diabetes: More Steps You Can Take

Continue to fight diabetes.  Remember, your life is not defined by the disease; it's only a part of your life.

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.

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

You Never Stop Learning!

You know, I check my blood glucose level twice a day, most of the time, and sometimes 3 times a day.  As a result, I pretty much know where my glucose level is at anytime within about 10 points.  Tonight I got a surprise.

It was two hours after I began to eat dinner and I did a quick blood check.  I thought I would be between 110 and 120 based on what I had eaten and my experience.  I had not walked - got home way too late to do that.  My glucose level was at 147.  Still good for a diabetic, but not good enough - and 20 to 30 points higher than I expected.  By the way, form what I have been told, under 180 is good for a diabetic two hours after a meal is started, just not my goal at this point.  By the way, my fasting glucose was around 300 as I recall when I first started measuring about three years ago.

So, I have to go back and look at what I ate - duh.  The only thing out of the ordinary was about 1/3 of an avocado.  I had not had any avocado in...well, since I was diagnosed with diabetes.  I just learned I need to stay away from them - or have a slice, or make sure I have time to exercise.  Yes, exercise helps that much.

My point is that when you think you know, you are shown you don't.  I know I have to make a little change and I will make it.  You have to stay aware of what you eat, how it effects your glucose levels and learn what you can, and can't eat.  You only get that through checking your blood glucose at different times of the day.

Someone put it very well when they were referring to how the body breaks down food - everyone's body chemistry seems to be unique.  They said the basic rules are great as a starting point, but remember, "Your Mileage May Vary."

Thanks for reading.

(See, I will share all of my lessons!)

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 

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

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

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."

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

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.

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.

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