Timing is Everything! Like You Didn't Know That

You've heard the phrase, "Timing is everything," right?  Sometimes it's used to to explain why something happens.  Sometimes it's used instead of a single word, "Luck."  But, timing is indeed important when it comes to taking medication.

In life correct timing can make all of the difference between success and failure.  And, treating diabetes is no different.  In fact, it's far more important than I ever imagined.

Dr. K will go into the best times to take meds sooner or later, because it does matter when you take them.  (Like how I volunteered you, K?)  Two things have happened recently, and I don't believe in coincidence most of the time, hence this blog entry.  You know, even in this, I guess timing is everything.  That just occurred to me.  Yes, I'm a bit thick sometimes.

The two things:

1. In my quest to lower my glucose readings and eventually my A1c, I started looking at the time I took my meds.  (Yes, I am a bit analytical.) For most of the last three years I took them in the earlier morning before 6:30, and then again late at night - say about 10:00.  It worked pretty well for me since for the last 18 months my A1c has been between 5.9 and 6.2.  But, about ten days ago I started taking the medication at night at about 7:00, or so.  Guess what?  My readings are a bit lower and more consistent, now.  I know, for most of you that's more like, "Well, duh!"  I'm just a slow learner sometimes.
2. The second thing that happened was a comment from a reader about higher readings in the morning two hours after eating than they thought they should have.  I forwarded the comment to Dr. K who explained to me that when the medication is taken is incredibly important because different meds get to maximum effectiveness at different times - some get effective faster than others.

So, in both cases, timing is everything.  You have to know when to take your meds in order to gain the most from them and to maintain a consistent glucose level in your body.  And, since Dr. K is the expert, I know she will address this pretty soon.

Are these two items coincidence?  I think not.  It was a matter of timing - the reader's comment and my changing the time I take my meds in search of a slightly lower number.

Indeed, Timing is everything!

As always, thank you for reading.

Cheerio! And, A Coupon

My favorite meal of the day is breakfast.  And, I normally do not have the time to prepare steel cut oatmeal in the mornings.  Sound familiar?  So, I have had to find foods I like, are light in fats and carbs, and are easy to prepare.  I'm still half-asleep when fixing breakfast - it has to be EASY.

I've had peanut butter sandwiches on low carb, high fiber toast - a breakfast that I truly enjoy, but a bit high in fats.  I have eaten granola type cereals - a bit too high in carbs - and some are really high in fats.  Still like it sometimes, though.  But the favorite day-in-day-out go-to breakfast food is...wait for it...Cheerios.  Low fat.  Low carbs.  Taste pretty good.  Just watch the portion control.  Did the picture at the top of the page give it away?

You might find you like it, too.  So, to make it a bit easier, I found this coupon at the Betty Crocker (another General Mills brand) site.  Go ahead, go get it.  The Cheerios coupon is located in the left column a little way down.  Click on the clip it, then go down to the bottom the the page on the right side and click Print Coupons.  Not a huge savings, but it will help.

The facts: : For a 3/4 cup portion (measure it) there are 22 - 26 carbs (based on flavor) and 1.5 grams of fat.  Not bad. Plus, the family will eat them, too.  It's important to me to eat the food my family eats as much as I possibly can - and it works most of the time.  I don't want to have a separate shelf for 'my food' or separate myself from my family because of diabetes.

You can start with the 22 carbs, add about 6 to 8 carbs for milk, maybe a slice of toast or piece of fruit for another 15 to 20 carbs and a cup of coffee with milk for about 3 carbs.  What does that add up to?  53 carbs at the most.  What do I have?  Cheerios with milk, low carb yogurt and coffee.  Total carbs are under 45.  And, my hunger is satisfied.

How do I know it works for me?  Well, my average glucose reading for the last 90 days taken at various times of the day is 99.  If the Cheerios work for me, they might work for you.  Use the coupon and give it a try.

By the way, I actually called General Mills to find out if there was a coupon I could offer here.  They directed me to the site I gave you a link to above.  Of course, that won't stop me from asking again and again and again when I think you might like some of the foods I eat.  Remember, the goal of this blog is to help you "survive and thrive" while controlling diabetes.  You can.  I know it.

By the way, the coupons change at the Betty Crocker site every month, or so.  Check back. I will try to remember to remind you to do so.

Just a reminder that what works for me might, or might not work for you.  Body chemistry is different.  So, always remember to take your glucose readings to know how you are doing.

As always, thank you for reading.  I think about you everyday and how I might help you.  If you have any suggestions, please let me know.

This I Believe - You Can Do It!

The TV was on as I was getting ready for work this morning.  One of the updates was about Robin Roberts, co-anchor of Good Morning America, who is going through a bone marrow transplant.  Talk about dignity and grace under pressure!  You do know the whole bone marrow transplant is still experimental, don't you?

I was struck by Ms Roberts' thoughts, prayers - for certainly some of her words are prayers for others, as well as herself, and belief.  Paraphrasing her words: It starts with belief.  Believe you can do it.  Believe you will be better.  Believe that you can make the necessary changes... 

She might as well have been talking to diabetics.  I won't belabor the point, but your control of diabetes, beating diabetes, starts with believing you can.  Believing you can overcome.  Believing you can beat it.  I was lucky when I was diagnosed.  My doctor told me that, "Phil, you have diabetes and there is a good chance you will be on meds for the rest of your life.  You need to lose a little weight.  And, we need to get your A1c down as soon as possible.  You are going to need to see a dietician to learn new ways to eat.  And, you are going to have to track your blood sugar.  Sugar is the enemy."

He went on to explain what diabetes was and the effect it could have on my body if I did not control it.  But, he also went on to explain that he had one patient who beat it; who is no longer taking medication of any kind and he told me how she did it.  Well, I am still pressing on toward that goal.  But, the important issue is that he made me believe that I could control the disease.  I listened, and because I am incredibly afraid of how diabetes can effect me, I took the necessary steps.

The BIG point?  I BELIEVED.  And I believe you can control diabetes, too.  I truly believe it from the bottom of my heart.  I believe you can make the necessary changes in your life - the food you eat, taking your meds all of the time, and doing a bit of exercise.  You can do it.

And, if you don't believe it, let me know, because my belief in you; my belief that you can manage the beast called diabetes is strong and deep.

You can follow Robin Roberts' progress here.

Just How Many Diabetics Are There?

Well, in a word - lots.  I was amazed to learn how many folks have diabetes.  So, to remove the stress of not knowing the answer, I will let you in on the 'secret number.'

But, before I tell you, that's a map of the population of the United States, not a wireless carrier's coverage map.  White = very few people. Darker red = a lot of folks!  Just thought you might be interested.  Is the suspense killing you, yet?  Well, without further ado...

According to the American Diabetes Association:

25.8 million people have diabetes.  (25,800,000 - looks like a bigger number when written out.)

18.8 million have been diagnosed.  (18,800,000)

7 million are not yet diagnosed.  (7,000,000) Read about the symptoms.

79 million have Pre-diabetes. (79,000,000) And, read about Pre-diabetes.

Total is 104 million.  (104,000,000)

The population of the USA is 311 million according to the most recent census.  So, basic arithmetic tells me that 33.4% have some form of diabetes.  One third!  Look around you.  One person in three has some form of diabetes.  Count off - one, two, three - one of you has diabetes.  That's mind boggling.  We are the biggest 'secret society' in the world!

Why secret?  Because it's so personal for some.  I have read in so many blogs about people getting these looks of pity from others when they found out the person had diabetes.  I have received them!  But, you know what?  I don't care.  Maybe I can help a person or two not become a diabetic, or help them live successfully with the disease.  I know I have never felt better in the last twenty years than I do right now - with diabetes - and you can, too.

So, how does diabetes stack up against, say, cancer?  I am glad you asked.  11.9 million (11,900,000) have cancer.  Got it from the American Cancer Society.  That's all forms of cancer including breast, colon, etc.  For those of you who are mathematically inclined, that's 11.4% of those who have some form of diabetes.

Diabetes is all around you.  The effects of the disease is all around you.  Persistent infections.  Foot and toe removal.  Organ failure.  Look around and you will see it.  If you have diabetes, start taking it seriously.  Live to see your grand children and your great grand children!  Fight it.  Beat it.  Control diabetes, or it will control you because it's a relentless enemy that has only one goal: Destruction.

If you want to know whether or not you have diabetes, get screened.  Sam's Club offers free screenings.

Take heart.  The numbers show you are not alone - not by a long shot.  My name is Phil, and I am a diabetic.  How can I help you?

As always, thank you for your time.

Diabetes Diet Alternative

There was a reader here recently, Somer, who liked several posts.  Somer is another blogger who writes about vegans; the benefits of being a vegetarian.  Now, folks, I am not a vegan, but I know there are some of you who would consider it - and there are a lot of benefits.

What are those benefits?  Very low carbs if you pay attention to what you are eating.  There are a lot of fruits that are high in sugar, and therefore high in carbs, so some care is needed.  Very high in fiber.  Loaded with vitamins and minerals.  As a result, if you choose to be a vegan, your blood sugar should come down pretty fast.  And, vegans can eat out almost anywhere - big plus.

If you think you want to be a vegan, or even if you want great suggestions on how to prepare vegetables, you have to take a look at Somer's blog.  She has a sense of humor that is really refreshing and an approach that is gentle.  Vegetables are probably (should be) going to be a big part of your diet if you are going to manage the disease.  Why not make them as good to eat as possible?

Sport Drinks - Really?

Have you ever read the label on a sport drink?  Wow!  I was shocked.  There are enough carbs in one of those to qualify as a meal!  Go ahead and take a look.

In case you don't have one handy, here's a label:

See teh carb count?  42 g!  That's a lot.  But, you have to remember who they were developed for originally - college athletes.  Now, I don't know about you, but I am not a college athlete, and I never was.  Why would I drink a sport drink?

To make me feel like one? Maybe.  Because they taste good?  Maybe. But, whatever the reason, for a diabetic they are not good.  Wayyyyyy too many carbs from sugar.  Sugar.  You have to remember that as a diabetic sugar is our enemy, right?

If you are thirsty, drink water or flavor some water - there are a lot of great alternatives out there if you don't like plain water.

Face it - Carbs hide all of the place - which is why you have to read labels.  In order to take control of diabetes you have to be aware of what is going into your body!

You really can win the fight.  and, if you are new to the battle, you really should be reading labels to find out what's lurking in that drink, food, etc.

As always, thank you for reading

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.

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.

The Food Diary - At Last - The Download

The first Food Diary Plus is immediately available for downloading!  Get it while it's hot!

Seriously, I have mentioned the importance of a food diary so m any times, but could not figure out how to make one available for downloading.  Finally, I discovered how.  It meant starting a blog on Wordpress, then giving you a link to the file I have there.  But, it works and now you can begin to create your own food diary, if you would like the structure of a pre-made form.

The Food Diary Plus covers one week from Sunday to Saturday.  Not only does it give you space to list what you are eating - and list everything - it provides space and reminders for:

1. Glucose Test Recording
2. Medication Reminders
3. Exercise Reminders
4. Weight Recording for beginning and ending of the week
5. And, so much more!!!

If you download, print and use it for a few months, you will be creating your Ultimate Diabetes Control Book.  What?  Yes.  Really.  You will know what is working and what doesn't work.  And, you only know that from maintaining records which, (cue the sound of trumpets) you can do with the Food Diary Plus.

In order to print or save the Food Plus Diary:

1. Click on the link 
2. Then click on Food Plus Diary
3. Right click on the image
4. Choose Save, or
5. Choose Print, or
6. Go BIG and do both

So, go get it.  Use it.  And, you will be on your way to controlling your diabetes.

I am really excited for you.  It's going to be great.

Fight the battle and win the war!!

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.

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 One

The whole idea of having to test my blood twice everyday was a huge challenge to me...just the idea of lancing my finger to get a drop of blood kind of made me a bit scared.  Looking back on it, I don't know why it was like that, but it was.  I just did not want to prick my finger.  Why make yourself bleed?

Why indeed?  Well, first, I have to tell you that pricking my finger was no big deal.  Yes, there is a bit of pain, but if you read the directions on how to use your glucose meter (which I strongly suggest you do), you will learn where to use the lancet so it really isn't painful.  I won't kid you, there is just the tiniest bit of discomfort once in awhile.  But, if you prick the side of your finger - yes, the side, and not the tip, you may not feel a thing.

Wait, that's important enough to repeat - prick the side of your finger!  Somewhere between no pain and very, very, very little pain.  Got it?

And, while I am at it - you only need a little drop of blood.  The scientists have figured out how much you need to give up and it varies from meter to meter.  For me, it's just a bit bigger than the head of a pin.  I'm serious.

Meanwhile back at glucose testing - which is what you do at home with your meter - it's suggested that most Type 2 Diabetics test twice a day.  Once in the morning just after you get up and then once at night before bed.  That's it.  Twice a day.  Now, when I was just figuring things out in the beginning, I was fortunate because my doctor prescribed enough strips and lances so I could test three times a day.  The truth is sometimes I tested three times, other days two times and sometimes even four times a day as I was learning how to manage diabetes.  I got so much good information from doing this.

I tested in the morning, before lunch, two hours after lunch or dinner began, and at night.  I knew what my body was doing when; I knew about what my glucose reading would be within 10 points after a few months even as it was going down and stabilizing.

What did I do with this information?  I wrote it down in my food log.  Learning what I ate and seeing my reading gave me invaluable information and immediate feedback.  I very quickly learned what I could and could not eat.

For example, some folks can eat wild brown rice.  Not me.  Any rice no matter the color or type causes my readings to go up.  And, I loved rice!  But, I learned that if I wanted to control diabetes, rice did not love me and became a 'has been' in my diet.

then, again, I learned that a basic (stressing the word BASIC) hamburger really didn't hurt me.  You know the kind - a basic hamburger from In N' Out.  Not a lot of dressing and the bun is not huge.  Although, I found that any number of french fires - any number - were off my menu.

How did I learn this?  By frequent testing and comparing the results to what I ate.  Recording everything - food and test results in the food diary helped me so very, very much to begin to gain some sense of control.

The message here is clear, I hope.  Test.  Test often  Keep a food diary.  And, use the results to learn how to best manage diabetes.  That is the first step to gaining control.

Remember, to manage diabetes you have to give yourself a glucose test at least twice a day; more often during the first few months if possible.  It's a test you cannot fail, but you will fail to manage diabetes if you don't test.

RAKs, You and Diabetes

You know it's so easy to become self-absorbed in how you are dealing with diabetes.  Just a reminder - diabetes is not your life.  It's a part of your life that you must manage, but it does not define you.  Look, chances are pretty good that your grave stone will not read, "Here Lies A Diabetic," right?

So, how do you insure you keep your life in perspective?  Look outward.  See what you might be able to do for others.  There are so many folks who just need a bit of help - and you can give it to them if you watch for opportunities.

Think about doing a weekly random act of kindness (RAK).  A RAK can be spontaneous and is almost always an easy thing to do by it's very nature.  The great thing is that it is totally unexpected by the receiving party.

What qualifies as a RAK?  Well, the list is endless, but a few ideas might include:

1. Helping someone carry a box.
2. Offering to do a simple errand.
3. Buying the next person in line's coffee or even lunch.
4. Getting someone a simple gift just because - just make sure it's something small that they will use. (Example: I know someone who loves pink.  I happened to see a pink pencil, got it for them and put it on their desk.)
5. Reaching for a product in a store for a person who is too short to get it.

What do most of these have in common?  You have to be watching and be observant.  You would be surprised at how many opportunities you have to do little things for others everyday.  And, if you are looking outward, you will be too busy to be centered on your diabetes.  As a result, you will be happier and probably more successful in your war on diabetes.

Helping others and helping yourself - does it get any better than that?  I don't think so.

A RAK a day will keep diabetes at bay.  Okay, that might not be 100% right, but it rhymes. I know it won't hurt you to brighten another's day.  There is a power in a RAK that is incredible and life changing - discover it for yourself.

I'd sure like to hear about any RAK you do.  Remember, it's not the size of the act, but the fact you acted that will transform.  

You can read about RAKs here...it's uplifting and inspiring.

New Numbers!

I just came back from dinner with my in-laws.  Okay, is that blog worthy?  Probably not.  But I never, ever thought I would spend a meal talking about doctors, lab tests and other medical odds and ends.  Never in my wildest imagination (and I can imagine a lot!) did  I ever see myself talking about medical issues during dinner.  But, we did and it seemed okay to do so.  In fact, there were several times when we laughed pretty hard. 

Did you notice my great segue into lab work and medical stuff, there?  Should I repeat it so you can enjoy it again?  Don't worry, I won't do it.

I have just gone through my semi-annual lab work and my report card came back.  I won't bore you with cholesterol numbers, because you don't really care about those.  But, in the spirit of transparency I will tell you two numbers.

Blood pressure is 114/81.  And, A1c is 6.1.  That A1c is not great by a lot of diabetic's standards, but it means I am managing the disease pretty well.  Can I get a bit lower?  Yes - my goal during the next six months is 5.8.  I am developing a plan to meet it and will share it with you when I have the plan finished. 

I mention this because I consistently see room for improvement in what I do and how I do it.  And, if I can do it, I know you can, too.   It's a matter of setting a goal and making a plan to achieve that goal.  The steps are pretty simple.  In fact, you probably already know what to do.

1. Set a realistic goal.  
2. Develop a plan to achieve that goal. 
3. Then, follow your plan. 
4. Monitor your progress.

Simple, huh?  It really is and can lead to your triumph over diabetes.  You can, and will, win the war.  Does it get any better than that?  Not in my little world.  I want everyone to know they can win the war and control diabetes.

In the next blog I will take a look at these steps.  Tune in tomorrow for the exciting conclusion to New Numbers!

And, as always, thank you for reading.

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.

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.

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 

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