Stress & Your Blood Sugar Levels

Hello again! It's been two months or more since my last blog.
I guess I am confessing! :)

It was a crazy busy summer - went to the beach in June, which was fantastic. The rest of the summer flew by with Samantha's activities and church camps, retreats and then a Dallas trip for back to school shopping.

Along came August 8th, and my world as I knew it went up in flames, literally. Mother nature unleashed a lightening storm and my beautiful Park Hill home was struck and was a total loss within about 30 minutes. Samantha was home with her friend Rachel and the dog, and they did everything right and got out quickly, and most importantly, safely.

When I got the phone call, I was in shock, and drove like a maniac from Sherwood to North Little Rock in about 5 minutes flat. As I came up the hill on JFK I could see the smoke. At that point I could literally feel my blood sugars rising. I didn't think about it again until a few hours later, and I checked it and it was 280! I had eaten a very light dinner and nothing else - so I knew it was a stress related high. Fast forward three hours later, complete with adrenaline rush and a range of emotions I have never experienced before, and my blood sugar was 250. Nothing was bringing it down that night. I think I finally fell asleep around 4am and I checked it again and it was down to about 140.

After a few hours of sleep and relaxation my levels fell within the normal range and from that day through the next two weeks my levels were really good - even better than normal. I attribute that to the knot in my stomach that kept me from eating very much.

Diabetics need to remember how stress can affect your sugar levels. Any small worry or stressful situation can affect how you feel and how your body breaks down the glucose in your system. If you find yourself experiencing a disaster of any magnitude, remember to check your levels and try to eat like you normally do, and check your levels often. And as I have learned, it's even more important to take good care of yourself in a situation that is out of your normal routine.

A few weeks before the fire I had sketched out a plan to blog 2-3 times per week. I had some interesting topics picked out as well as some outstanding recipes to share with you. Unfortunately the file this material was in was totally ruined, so I have to start over. I will try to get it together and post more regularly.

Fall recipes and Crock Pot Recipes are coming next!

Time for Summer travel...are you prepared?

It's summertime...........and time to travel!

When you have diabetes and travel, you really have to be prepared and be super organized in order to get from point A to point B safely - whether you are traveling by plane or car!

My travel motto is "BE PREPARED"!

If traveling by car, have a lot of extra high protein snacks and drinks on hand - maybe even an ice chest full of ice as well. You never know when a bad wreck will happen and tie up traffic on the interstate for hours. If that happens you have everything you need to ride out the accident.

If traveling by plane it is a good idea to have a letter from your doctor stating that you have diabetes and that it is necessary for you to carry your glucometer, supplies, extra food and medications with you. If there is ever any question about your supplies when you go through a security checkpoint it is helpful to have that letter - just in case!

When staying in hotels I always try to keep a Coke or a high sugar drink close by on the nightstand as well as my glucometer - just in case I have a low in the middle of the night. You know how when you wake up somewhere other than at home you can become disoriented in the middle of the night? This way you have everything you need on your nightstand!

These tips are just basic and elementary, but something to think about as you go about your summer travel! Have fun and just remember to plan ahead, be organized and be prepared for anything!

Contrary to Popular Belief.....Diabetics Don't have to Give Up Sweets!

A friend recently sent me an article from her local paper (thanks Leslie Fitzgerald) about pastry chef Stacey Harris. Her mantra is "Replace - Rethink - Reduce" when it comes to diabetic cooking.

"Sugar free only takes care of a small portion of the carbs. You have to do additional things to lower the carbs further and still have a dessert that tastes good".

She is right - and that is the part that non-diabetics don't understand. My sweet mother will buy those "sugar free" angel food cakes from Kroger and she wants to know why I can't eat a huge slice! "Sugar Free" is NOT carb free, fat free or calorie free!

Here is one of her recipes:

Best Banana Bread

Wednesday, July 18th, 2007

1 c oat flour (rolled oats powdered in food processor or blender)
1/2 c whole wheat flour
1/2 c white all purpose flour
1/2 c sugar
3/4 tsp baking soda
1/2 tsp salt
1 c toasted pecans or walnuts chopped
3 very ripe bananas mashed (about 1 1/2 c)
1/4 c plain yogurt
2 large eggs, beaten lightly
6 T canola oil
1 tsp vanilla

Preheat oven to 350 degrees. Grease the bottom only of loaf pan. Combine dry ingredients. In separate bowl, combine wet ingredients. Lightly fold wet ingredients into dry ingredients with spatula just until combined. Bake for about 55 mins. Cool for five minutes and invert. Store in refrigerator for four days or on the counter two days.

Visit her website for more substitution ideas and her cookbook is available there as well!

Enjoy!

Fresh New Snack Ideas!

Sometimes I feel like I eat the same foods over and over and over again!

If you have diabetes, and you find the right foods that work for you - sometimes you just hate to "rock the boat". But I have to admit it's so fun to find something new to snack on or that will work as a meal - that tastes great -- and is different from my usual routine!

Case in point...Planet Smoothie!

I drove the through the other day to get a smoothie for my daughter and I decided to ask to ask what they had that was all natural - what fruit they have that is not sitting in a syrup of some kind that a diabetic could eat! The two "safe" fruits they have are Bananas and Blueberries. They also have no sugar added frozen vanilla yogurt and a sugar free protein powder. This was great news - Bananas are so good for you and Blueberries are the perfect food. (I eat some blueberries every day).

So I ordered a smoothie with all of the above (requested only 1/2 of the banana) and it was delicious! I had it for lunch. The protein powder made it so filling, it will be perfect for summer lunches!

If you love almonds like I do .... I discovered some Dark Chocolate Cocoa Roast Almonds by Emerald at Sam's Club. They are so delicious and have only 1 gram of sugar per serving. They really are delicious and satisfy a sweet craving. I eat a handful after dinner and they are fantastic! I have seen them at Target in a smaller quantity but the Sam's price is about $10 for 38 ounces which is a deal.

One last discovery....last week we overslept one morning at my house and I was trying to think of something healthy and quick and portable for breakfast.
Have you tried Peppridge Farm Cinnamon Swirl Bread? It is slightly sweet but not too much sugar. Toast 2 pieces, spread some peanut butter on and add a few slices of banana. It's delicious and stays with you all morning!

Happy Snacking!

Six Ingredients or Less Diabetic Cookbook by Carlean Johnson

One of the best cookbooks I have found is the Six Ingredients or Less Diabetic Cookbook.
We are all busy and if six ingredients can make a delicious meal foundation then I am all about it!

Here is one of my favorite recipes in the cookbook and it's oh so easy!

Apricot Turkey Breast

(Makes 8 servings)

1 2 1/2 lb turkey breast half (I have also used pork tenderloin)
1/2 cup sugar-free apricot preserves
1 tablespoon prepared mustard
2 teaspoons Worcestershire Sauce
1/4 teaspoon ground pepper


Place turkey breast, skin side up, in slow cooker.
Combine remaining ingredients and spread over turkey.
Cover and cook on low 8-9 hours or until temperature reaches
160'. Remove skin before serving.

Per 4 oz serving:
160 calories
1 gram fat
0 sat. fat
34 grams protein
0 grams sugar
3 grams carbs

Delicious with a salad and vegetables!

I highly recommend this cookbook - it has a lot of slow cooker recipes and they are so easy and you can make substitutions with the ingredients you have on hand. It is easier to eat more healthy if you can vary your menus and try new flavor combinations. This has a lot of flavor without
any added fats and minimal calories! Enjoy!

The "Eyes" Have It! Don't Be Blinded by Diabetes!

Some of you might have thought I fell off the planet - I didn't! Its just been a crazy month at work and with Volleyball and Softball season intermingling, I haven't had any time to write. I was inspired last week when I went for my annual eye exam. I am sure you are all familiar with the complications of diabetes - and one of the most common ones is diabetic blindness. After all of my tests and the eye dialation and pictures, the doc and I were talking and he asked me how old I was - I told him I would be 48 in June. He scratched his head and looked in my file again and said - "well, I am not sure why, but your vision is improving"! He asked me if my blood sugar readings had been better - and I told him yes - we had made a few adjustments in my meds protocol, and that, along with my new more intense workouts (adding weights instead of just cardio), my readings had greatly improved. so that explained it. He then put some photos up on the screen and showed me some pics of the back of my eye -- all the vessels looked normal and there were no contusions or shadows, everything looked great. Then he showed me some pics of the back of an eye in a patient who had uncontrolled diabetes - there were small little shadows everywhere -- and he explained those were strokes in the eye, which will lead to blindness. Then he showed me photos of the same eye after this person's blood sugar was in good control -- all of the shadows were gone. If you get your sugars back in line the damage can be reversed to a degree. Just another good reason to work hard to keep your diabetes in control! Don't let diabetes win - there is too much at risk.

Step It up a Notch!

Sorry its been almost an entire month since I last wrote!
I have been working out - but added in alot more weights and
an entire rotation on the machines at Anytime Fitness!
Yes - I have lost pounds, and yes I have lost inches! I have a specific
goal in mind -- my goal is to fit perfectly into a certain size by the time
swimsuit season rolls around!

This article was sent by a friend wh found it on Yahoo Fitness and I found it very interesting and
helpful. Hope you do too.............!


4 Things Women Should Be Doing in Their Fitness Training—But Aren’t

If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.

Here are four things women tend to skip that can deliver serious results.


1. High-intensity training.

All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body, says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.

High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.

How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”


2. Heavier lifting.

For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program.

But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.


Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.


3. Upper body workouts.


Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.
But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn.

Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”
“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.

4. Training with a barbell.

Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body in sync.”
Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.

If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.

Bonus tip:

If you’re worried you’ll bulk up with any of these exercises, consider your body type. Benn says women generally fall into two categories: those who build muscle easily, and those who don’t. If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting.

Chelsea Bush writes for AskFitnessCoach, a site that promotes a down-to-earth approach to fitness and weight loss.

Vitamin D & Diabetes -- Connection?

I found a very interesting article yesterday at www.diabeticconnect.com about vitamin D defiency and Diabetes - which is interesting because when I had my bloodwork done in December, everything looked great - except my vitamin D level - which was 30 - which is the lowest it should be. My doctor doubled my dosage and I will have blood work done again in February to check my levels.

Before you run out and buy Vitamin D and start taking it - check with your doctor and have your level checked first - too much can be just as bad for you as not enough. Here are some interesting facts about Vitamin D as highlighted in the article:

• Vitamin D is a fat- soluble vitamin; which means what the body doesn’t use it stores.
• Vitamin D is important for bone development
• Proper functioning of the muscles, intestines, pancreas, and brain.
• Emerging evidence supports the possible role of vitamin D in diseased prevention ranging from cancer to diabetes. The mechanism of disease prevention seems to be related to vitamin D’s ability to decrease cell proliferation, stopping the growth of new blood vessels(important in cancer prevention), and having anti-inflammatory effects.
• Some studies have postulated that vitamin D may lower the risk of diabetes, both type 1 and type 2.
• Weight loss is also a problem we all struggle with. Obesity is a risk factor for heart disease, depression, stroke, and diabetes, just to name a few. Results of a study published in the American Journal of Clinical Nutrition have found vitamin D to be associated with successful weight loss.

It's important that you know the results of all of your blood work - and that your doctor test your Vitamin D levels a couple of times per year. The more information you have about your own health situation, the more empowered you are to help yourself. Remember - you are your own health care advocate, so get involved!

Fish Oil.....Benefits to Diabetics?

A friend of mine whose husband is diabetic asked me the other day if fish oil lowered blood sugar?

I decided to do a little research on that topic. I started taking 3 capsules per day with each meal about a year ago after another friend who has a chronic illness told me he lowered his cholesterol levels significantly after he added fish oil to his daily regimen.

I will say that since I added Fish Oil to my diet, my triglycerides & bad cholesterol have been lower. PLEASE don't add any supplements to your diet without talking to your doctor first. Sometimes they negatively impact your regular medications.

I did some research and found the article which I am linking to this post. What I found was that although Fish Oil has not been proven to actually help glucose levels, it does have tons of other benefits for diabetics! Here are just a few of the things I discovered that fish oil can positively impact:

• Memory
• Depression
• ADHD
• Dry skin
• Triglycerides
• Bad cholesterol
• Blood pressure
• Arthritis
• Glaucoma
• Menstrual cramps
• Dry eye symptoms
• Kidney disease
• Hardening of the arteries

Talk to your doctor to make sure fish oil can be added to your regimen. I did see positive results when I added it to mine! I will talk about other supplements in upcoming posts!

Control Diabetes by Controlling your Choices!

Excellent Article by Marci Sloane, MS, RD, LD/N, CDE. from American Diabetes Wholesale - which is where I order some of my supplies! If your insurance does not cover test strips their prices are the best I have found.

A new year represents a fresh start for all of us. It is a great time to start the year off on the right foot. January 1st is a date to think of all the things we could improve and begin to implement them.

However, after a few months, if that long, reality sets in and we are back to our old habits. With diabetes, not following through on good self care can result in potentially harmful health complications. Now is the time to make a commitment to your health today and for the next 360 days, and beyond.

I recommend these essential and easy-to-keep steps for all-year-round care:
*Carry glucose tablets or some type of sugar to treat hypoglycemia (low blood sugar) at all times!

*Have a blood sugar monitor. Even if you don't test as often as you'd like, there may be times you are curious if how you're feeling is related to your glucose, or how a particular meal affected you.

*Check your feet daily. Diabetes is the number one cause of foot amputations, other than accidents. Checking your feet is really easy to do and will protect you from missing an infection or wound that can become a major health issue.

*Exercise or increase your activity level - with your doctor's approval.

*Think before you eat! Food has a major impact on your diabetes, your health and your life!

*Don't smoke! It will further hinder your circulation, potentially leading to foot and leg issues.

*Visit your health care team regularly as recommended by them - physicians, diabetes educators, nurses, dietitians, dentists, psychologists, etc.

*Attend support groups to learn and keep up with the latest diabetes health and management information available.

*Keep your stress levels low. Meditation, deep breathing exercises or other stress relievers (favorite activities, hobbies) to keep calm in your life.

*Ask questions! Be your best health advocate. If this is a challenge for you, ask a friend or family member to help you take charge of your health care. Inquire about the medication you take. Understand how it works. Ask if there are other choices that may enhance your individual lifestyle.
Know your numbers: A1c, cholesterol/triglycerides, blood pressure - it's your life, after all!
Enjoy your year, healthfully and happily!

*NOTE: Consult your doctor first to make sure my recommendations fit your special health needs.
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Whole Wheat Lasagna - Low Carb!

This Lasagna recipe was a spur of the moment "creation" by yours truly - and it was VERY tasty - and colorful!!!

Ingredients:

9 whole wheat Lasagna noodles, cooked
3 cups fresh baby spinach leaves, ends pulled off
1 container lowfat Ricotta cheese
2 cups mozzarella cheese
2 tbsp. Italian Seasoning
1 pound extra lean ground beef, cooked and drained
1 can black beans, rinsed and drained
1 jar Ragu "no sugar added" Tomato/Basil Sauce
1/2 cup freshly grated Parmesan cheese
dash of sea salt and pepper

Preheat Oven to 375'. Spray lasagna pan or 9 x 13" pan with non-stick cooking spray. Cook lasagna noodles per package directions.

In large bowl combine all ingredients and mix together until well blended. Placed 3 lasagna noodles in bottom of dish and cover with mixture, a bit of parmesan cheese and 1/3 jar of saauce.
Repeat 3 times until the top layer which should be the mixture, tomato/basil sauce and sprinkles of parmesan cheese. Bake in 375' oven for about 30 minutes.

Looks great, tastes great and the true test - two 14 year olds actually liked it and ate it. Its full of fiber and tastes great! Enjoy!