The Beach, Kites and Atlas

I went to the beach yesterday.  It was a glorious day.  The breeze was just right for kite flying.  In fact I shared a bench with a stranger and just watched folks enjoying their time.  A mother and daughter in particular were having a wonderful time flying a kite on the breeze.  It swooped up and then dived.  And, then back up.  No, I am not going to make any great analogies to life - you can do that for yourself.  It was just fun watching them with their kite and the simple amazement the little girl had at the magic a kite brought into her life.

They were living life in spite of anything that might be going on in it.  No matter how bad other parts of their life might have been, and I have no way of knowing about their life, all was forgotten when flying their kite.  They were living!

And, then there was the guy on the bench next to me.  He was speaking on his phone and between the soft conversations he was having that I couldn't hear, he told me I could not imagine the problems he had.  In looking at him, I noticed several symptoms of diabetes: extra weight, no hair on his legs from mid-calf down, and he was a member of a group that has a higher instance of diabetes.  Whatever was going on in his life, it was consuming him and weighing him down to the point that I thought of the statue of Atlas with the world on his shoulders.

When he left the bench, he very slowly walked down the boardwalk.  Even being at such a lovely place, he could not put down the burdens he was carrying even for a minute.

Where am I going with this?  Well, you have a choice.  You have diabetes, or are in danger of getting it (prediabetes), or there is someone close to you who has just been diagnosed. It's not a death sentence.  Diabetes can be fought.  You can win the battle against the disease.

You see, you have a choice.  Carry diabetes around with you like a disease and lose the battle, or go out and fly a kite.  Accept that you have diabetes in your life, but DO NOT let it define your life.  Enjoy that kite, sand castle, walk, hike, movie, book or whatever you do and live your life.  And, while you are at it, beat the hell out of diabetes!a

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.

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.

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

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

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

The steps I always follow are:

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

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

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

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

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

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

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

Helpful Folks - Diabetes Blog Writers - Part One

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

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

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

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

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

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

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

Thank you for reading, and God bless.

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.

Your Best Friends in the Kitchen

If you are at all like me, after being diagnosed with diabetes, you are kind of afraid of the ktichen.  Afterall, that is where it might have all happened.  there is no need to be afraid of the ktichen - it's one of the best rooms in the house to win the war on diabetes. 

I remember before I heard those words, "You have diabetes." I loved kitchen tools.  Why?  I had to make sure I was putting enough sugar in the cookies...and butter.  Can't forget the butter, can I?  I am not kidding.  Measuring cups were used most of the time to measure sugar.  In just about everything.  I even found out a little bit of sugar made pasta sauce better!

Well, now I have new uses for the measuring cups, spoons and even a scale - to make sure I am getting the right portions.  I know, you can eyeball what three or four ounces of meat look like without a scale (kind like a deck of cards), but if you have a scale you will know exactly.  Okay, I am going on about a scale, but to tell you the truth, I learned the visual clues on some items, which can be found here.  I am actually a bit too lazy to weigh my food.

However, I have used measuring cups from Day One for a lot of foods like berries and cereals.  Look at cereal boxes to determine what a real portion size is - or at least what they use to base the nutrition information.  I have found it to be somewhere between 1/2 and 3/4 of a cup.  Measure it out and put it in a bowl - and that's it besides a bit of milk.  You don't get to add more cereal.  Add a piece of whole wheat toast (I never, ever thought I'd be advocating whole wheat anything!), if you need to add food, or add a 1/4 cup of berries.

Whatever you do read labels, know what you are getting nutritionally and get in the habit of measuring everything until you can eyeball it.  But, beware of CREEP.  What is creep, you ask?  It's when you subconsciously make the portion sizes bigger as you eyeball portion sizes.  I found I need to check the portion sizes every couple of weeks just to make sure I am still adhering to the portion guide lines.  It's way too easy to make them bigger than they should be if you aren't using a measuring cup.

I can hear you now, "I don't have a measuring cup."  Go out and get one either at a Target or Walmart, or you can even go to your local thrift store.  Wherever you get your measuring cups and spoons, make sure you wash and sterilize them prior to using.  Yes, you will need the spoons, too.

Learn the portion sizes.  Use measuring tools in the kitchen - they will become your new best friends.  Learn visual clues to portion sizes.  Learn carb counts of the foods you eat.  Lots of learning going on, but it will pay-off very quickly as your glucose levels and weight drop.

You are in a war - make you sure have the right weapons.  Your fight starts in your kitchen.

And, if you eat out often, learn what you can eat at the places you enjoy by looking at nutritional guides that most places have easily available.

This is such an exciting time for you as you start your battle in earnest.  You can win the war and control diabetes.



Measuring cups. Measuring spoons. Maybe a scale.

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

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.