Ouch, this hurts!

"I'm not claiming diabetes.  I don’t like to stick my fingers.  I don’t like insulin.  I can’t eat more than 1 time a day.  I don’t have time for exercise. I went to a diabetes class 10 years ago and I have that information at home, I just need to find it and read it.  Everybody in my family has diabetes so it’s no big deal.  I’ve been on a cruise last week and I ate too much, that is the reason why my A1C is too high.  My BS are 200 and that's good for me; they used to be higher than that.  I take too many pills already.  When my blood sugars are less than 180 I feel bad so I try to keep them above 200.  Just give me 3 more months to change my diet and lose weight; yeah, I know I said that 3 months ago, I just need some extra time.  My medicines are too expensive.  It costs too much to buy healthy foods.  The medicine makes me feel worse when I take it.  I take my medicine once a day and that is enough for me.  I don’t want to start insulin because I will never get off of it and I don't want to make my body dependent on insulin.  What happened to pancreatic transplants?, I want one.  When I don’t eat my blood sugars are still too high anyway so what's the point?  I don’t know why my blood sugars are high because I don’t eat a lot of meat.  I just need to cut down on what I drink.  I promise you my labs will be better the next time.  I’m too busy to take my medication.  I can’t get a day off of work to come to the doctor.  I’m too stressed out.  I don’t want any more pills for my diabetes, I only want you to give me some Viagra and Penicillin.  I hate cooking for me and then a different meal for my family, it's just too much!  I'm not taking any medicine for my diabetes, I'm going to a herbal doctor.  I don't want that medicine, I'm going to to cleanse my blood.  I just need a colon cleanser to clean my colon and then my blood sugars will go down; it worked for me 5 years ago and it will work again.  I'm too depressed to make any changes.  I don't know what to do.  No, I can't do that because it won't work for me."

Can you relate to any of the above excuses?  Some excuses are legitimate, some are real challenges, and some are just that - excuses.  However, what is inexcusable is not taking control of your diabetes before it takes control of you.  Research and large studies have established without a doubt that uncontrolled diabetes cause major, irreversible long-term complications.  Diabetes is a silent sneaky disease.  If you has a tooth abscess you will go to the doctor or dentist and ask for medication and you will take it because a tooth abscess hurts.  Diabetes does not hurt so it is easy to ignore it and sweep it under the rug.  As a person living with type 2 diabetes and a Certified Diabetes Educator I challenge you to find the motivation to take control of your diabetes and overcome your excuses and challenges.  Ask yourself the following questions:  What do I want my life to look like 10, 20, 30 years down the road?  Who will care for me when diabetes cause a complication such as kidney disease and blindness and I can no longer care for myself?  How will I pay my bills if I have to stop working; who will support me? 

Unfortunately, we can't put an ointment on our diabetes then cover it up with a band-aid until it heals like we can with a boo-boo.  However, we can thrive and live long, healthy lives with type 2 diabetes.  Yes, it does require effort and planning.  Yes, it can be discouraging sometimes.  Yes, sometimes we do have to take medications, maybe even insulin.  Yes, we do have to LEARN about carbs and healthy meal planning.  Yes, we really do need to attend that diabetes education class sometimes.  Yes, we can take a day off of work if we plan in advance.  Yes, we really do need to check our blood sugar.  We must stop looking at all of the "no's" of diabetes and find some "yes's" of diabetes.  Yes, we can ... yes, we can ... yes, we can.  After all, what is the price tag for quality of life?  Life is beautiful.  Take control.  Peace!

http://visionsofcontrol.com/default.aspx

Are Artificial Sweeteners Safe?

"Live with Passion." ~ Anthony Robbins

People with diabetes can enjoy  the same healthy meal plans as people without diabetes but it is a fact that people with diabetes have to be careful with their food and beverage choices.  Too many carbohydrates in the diet from sweetened food and beverages are guaranteed to raise the blood sugar and negatively impact blood sugar control.  So what about artificial sweeteners, are they safe alternatives to table sugar?  Are the rumors true that artificial sweeteners are dangerous to your health because they cause brain cancer and actually cause weight gain?    Below is a link to an excellent article from the American Diabetes Association on artificial sweeteners.  Enjoy.  Peace!

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/artificial-sweeteners/

Cold and Flu Sick-Day Guidelines for People With Diabetes

Aaaa choo-Cough-Blow-Sniff!  

A Cold or the flu?  

This is the season to be jolly, falalalala-lalalala!  The Thanksgiving, Christmas, and New Year holiday season is a festive time for most people.  Celebrations with family and friends are common during this time and we celebrate our moments via eating, shopping, family get-togethers, gift exchanges, weddings, music, etc.  Unfortunately, upon arrival with the holiday season are those uninvited and unwelcome viral nuisances known as colds and the flu.  Prompt attention to these viral illnesses is necessary for people with diabetes because these illnesses stress the body and can wreck havoc on blood sugar control.  Physical illnesses cause our body to produce stress hormones which are designed to help our body fight infections.  These stress hormones also raise the blood sugar which further contributes to you not feeling well.  Cough, sniffles, sneezes, fever, body aches, congestion, and sore throat - so how do you determine if you have a cold or the flu? 

http://www.helpfulhealthtips.com/Images/D/Difference-cold-flu.jpg

Important steps to take to manage diabetes control during times of illness include:                  

• Check your blood sugar levels often, about every four hours.  Call your health care team if you do not feel well and your blood sugars are less than 70 mg/dL or greater than 240 mg/dL.

• Check urine ketones if your blood sugar levels are above 240 mg/dL.  Ketones are a warning sign that the diabetes is not under good control.  High levels of ketones in the body can poison the body and lead to complications such as a diabetic coma or death.  It is usually recommended that urine ketones be checked every 4-6 hours when the blood sugars are 240 mg/dL or higher.   Urine ketones can be checked at home by using urine ketostixs which are available for purchase over-the-counter without a prescription from your local pharmacy.  

• Stay hydrated.  Drink 1 cup of a calorie free beverage (ex. water, crystal light, sugar-free/diet sodas, sugar-free koo-laid, tea with artificial sweeter, etc.) every hour while you are awake.  If you are unable to keep fluids down due to vomiting or if you have persistent diarrhea then call your health care team or you may need to go to an urgent care clinic or the emergency room.

• Take your medications, including insulin, daily as prescribed even if you are unable to eat solid foods unless you are told to do otherwise by your health care team.  Some oral pills (ex. Metformin) may need to be discontinued during times of dehydration, diarrhea, and/or vomiting.  Also, your insulin doses may need to be adjusted during this time.  Always check with your health care team before discontinuing a medication or changing the dose of your medication if you are unsure what to do.

• If you need to take over-the-counter medications for a cold, cough or flu then make sure that the medication is sugar-free.  Also, be careful if you have high blood pressure because some over the counter cold/flu medications can raise your blood pressure.  Check with your health care team if you are not sure which medications to take.  You can also ask the pharmacist.  Some prescription medications like antibiotics and steroids can lower or raise your blood sugars so discuss all new prescription medications with your health care team. 

Call your health care team if: 

• Your temperature greater than 100 degrees Fahrenheit for 24 hours or more
• You have diarrhea or vomiting for 6 hours or more
• Your blood sugars are less than 70 mg/dL or greater than 240 mg/dL
• You have moderate to large amounts of urine ketones
• You have signs of ketoacidosis (vomiting, headaches, stomach pains, trouble breathing, chest pains, fruity smell on breath) and signs of dehydration (fever, dry tongue and dry, cracked lips)
• You don't know what to do

What to eat/drink when you are not feeling well:

It is important to avoid dehydration and get healthy nutrients from fluids and meals when you are sick.  It is generally advisable to consume 15 grams of carbohydrates (1 carb serving) every hour or 45-65 grams of carbohydrates (3-4 carb servings) every 4 hours. (1 carbohydrate servings = 15 grams of carbohydrates.  For example, 1/2 cup of fruit juice equals to 1 carb serving or 15 grams of carbohydrates).

• Eat your normal daily meals if tolerable
• Consume liquids or soft foods such as those foods listed below if nausea, vomiting, diarrhea are present or you don't have a healthy appetite.  (Each item equals to between 10-15 grams of carbohydrates).

•  Fluids:
• 1 cup broth or soup
• 1/2 cup fruit juice
• 1/2 cup gatorade or powerade
• 1/2 cup gelatin
• 1/2 cup regular (not diet) soda
• 1 cup milk

• Solids:
• 6 saltine crackers
• 5 vanilla wafers
• 3 gram crackers
• 1 double stick popsicle
• 1/2 cup of ice cream or sherbert
• 1 slice toast (regular bread, not "lite/low carb" bread)
• 1/3 cup rice
• 1/2 cup cooked cereal (grits or oatmeal)
• 1/2 cup sugar-free pudding
• 1/2 cup regular (not sugar-free) jello

These sick-day guidelines are for informational purposes only and should never replace the medical advice and care of a licensed health care provider.  Always consult your professional health care providers before changing your treatment plan and/or medications.
 

-->

Holiday Eating Tips

Little Johnny Joke:

Little Johnny refused to eat.  So his mother, in desperation, took him to the psychiatrist, who tried many methods, to no avail.  The psychiatrist asked, "What would you like to eat?"

"Worms" Little Johnny said.  The psychiatrist was gleeful as he sent his nurse for a cupful.  Placing them on a plate, he said, "Here they are."

"I want them fried" was the response.

The nurse took them and had them fried.  When presented with them, Little Johnny replied that he only desired one.   The psychiatrist took one and in a strong voice said, "Here is only one.  Now eat it."

"I only want half and you eat the other" was the reply.

The psychiatrist swallowed one half and gave the other to Little Johnny. Just then Little Johnny began to cry.

The doctor asked what was wrong.  Little Johnny said, "You ate my half!"

Unlike Little Johnny, eating worms is not on our holiday menu. As a matter of fact, a warm, fuzzy worm casserole would be rather easy to avoid.  This is not true for the many other choices on our tables during the holiday season.  Staying committed to eating healthy meals is very challenging for most people on Thanksgiving, Christmas, and New Years Day.  These holidays are typically festive and it is easy to veer off track and stick to a "low fat, low cholesterol, low sodium, low to moderate carbohydrate" meal plan.  Ugghhh!, not for the holidays!   It is possible to enjoy your holiday meal without the remorseful, guilty feelings that we feel when we over-indulge.

• Plan ahead.  Know when you are going to attend parties, dinners, land festivities with family, friends, relatives and co-workers and be prepared to mentally deal with the with the fact that  the temptation to over-indulge will run high on these days.  Stick to your healthy meal plan in between these days.

• Eat holiday foods outside the home.  Try to avoid having these foods readily available by bringing them into your home. 

• Exercise.  Gather a friend or two and take a 15-30 minute walk. 

• Take your medications.  This is NOT the time to "forget" to take your daily medications as prescribed.

• Volunteer to bring the sugar-free beverages (diet soda, powerade lite, crystal lite, sugar-free kool-aid, tea or lemonade sweetened with artificial sweeteners such as Splenda or Equal).  Don't drink your carbs because they reduce they limit the carbs you should have from solid foods.  

• Bring healthy snack foods (veggie and fruit tray, walnuts/almonds, or a cheese tray) so that they will be available for you and others to enjoy.  Remain conscientious of "sampling and tasting".  Every bite counts.

• If you overindulge in food with your first plate and desire to eat more then choose meats and nonstarchy vegetables as your second helping. 

• Choose your battles and dodge the guilt.  If you fall off the bandwagon, then get back on the next day.

• If you are hosting the dinner then ask family, friends and relatives to take left over plates.  

• Enjoy your holiday.  Laugh loud and often with your family, friends, and relatives.  Who knows, this may be the last time ...  Peace!

•  View my website:  http://visionsofcontrol.com/default.aspx

 "An optimist is a person who starts a new diet on Thanksgiving Day."
~ Irv Kupcine

12 Reasons Why I Don't Exercise

If your dog is fat, you're not getting enough exercise.  ~ Author Unknown

12 Reasons Why I Don't Exercise: 

• Fat people are harder to kidnap.

• Eat right, exercise regularly, die anyway.

• I'm in shape. Round is a shape.

• I asked the instructor at the health club what I could do for my body, and he said, "Schedule it for demolition."

• The advantage of exercising every day is that you die healthier.

• I keep Trying to lose weight , but it keeps finding me.

• These days many people get their exercise jumping to conclusions, flying off the handle, dodging responsibilities, bending the rules, running down everything, circulating rumors, passing the buck, stirring up trouble, shooting the bull, digging up dirt, slinging mud, throwing their weight around, beating the system, and pushing their luck. 

• Does Running late count as exercise?

• I don’t exercise. If God had wanted me to bend over, he would have put diamonds on the floor.

• I exercise every morning without fail. One eyelid goes up and the other follows.

• Fear:  My grandmother started walking five miles a day when she was 60. Now she's 97 years old and we don't know where the hell she is.

• Exercise wouldn't be a problem with me if I had a different body to do it with.

Now with that being said, it's time to get up and get moving!!!

"Do you realize there are 1440 minutes in a day?  Surely we can spend 30 minutes a day exercising!"

~ Ricia Taylor, Registered Dietitian

Diabetes, Flu, and You

The greatest wealth is health.  ~Virgil

People with chronic illnesses are strongly urged to be immunized yearly with a flu vaccine.  The Influenza (flu) virus can make anyone sick and uncomfortable but people with diabetes who contract the flu virus are of particular concern because they are most likely to get very sick and may develop very serious complications.  The Centers for Disease Control and Prevention (CDC) recommends that everyone with diabetes aged 6 months and older should get a flu shot. It is also recommended that close household contacts and out-of-home caregivers of people with diabetes also get the flu vaccine.  Pneumonia is a potential complication of the flu virus therefore, a pneumonia vaccine is also recommended for people with diabetes.  

Flu symptoms may include fever, coughing, sore throat, runny or stuffy nose, headaches, body aches, chills and fatigue. If you have diabetes and contract the flu virus then it is very important that you receive proper care and rest.  Flu.gov provides the following guidelines to assist you with taking care of yourself:

• People with diabetes who contract the flu should follow the following guidelines:
  
  

  Be sure to continue taking your diabetes pills or insulin. Don’t stop taking them even if you can’t eat. Your health care provider may even advise you to take more insulin during sickness.

  Test your blood glucose every four hours, and keep track of the results.

  Drink extra (calorie-free) liquids, and try to eat as you normally would. If you can’t, try to have soft foods and liquids containing the equivalent amount of carbohydrates that you usually consume.

  Weigh yourself every day. Losing weight without trying is a sign of high blood glucose.

• People with diabetes who contract the flu should call their health care provider or go to an emergency room if they experience any of the following:
  
  

  You feel too sick to eat normally and are unable to keep down food for more than 6 hours.

  You're having severe diarrhea.

  You lose 5 pounds or more.

  Your temperature is over 101 degrees F.

  Your blood glucose is lower than 60 mg/dL or remains over 300 mg/dL.

  You have moderate or large amounts of ketones in your urine.

  You're having trouble breathing.

  You feel sleepy or can't think clearly

• Medication (antiviral drugs) may be prescribed for you to assist with treating the flu virus.  Please speak with your medical provider about these medications if you contract the flu.

• Most importantly, if you think you have flu-like symptoms then call or see your medical provider ASAP for medical advice. 

Stress Is Poison

"When you find yourself stressed, ask yourself one question:

Will this matter in 5 years from now?
If yes, then do something about the situation.
If no, then let it go."
~ Catherine Pulsifer

Georgia National Fair - Perry, GA  October 2010

"Stress is poison."  ~ Agavé Powers

Stress affects emotional and physical well-being.  For people with diabetes stress is a double threat because stress is a cause of elevated blood sugars.  Mental, emotional and physical stress all affect blood sugar control.  Stress shifts our focus away from our treatment plan and prevent us from taking care of ourselves.  During periods of stress we "fall off the wagon" and deviate from our healthy meal plans, stop exercising and forget to take our medications.  These factors all contribute to higher blood sugars.  Elevated blood sugars during prolonged periods of stress may necessitate a need to make changes in  our treatment plans if our current treatment plan is not effective to keep our blood sugar levels under good control.  If you have a medical illness, infection or injury you should seek prompt treatment from your health care team.  If you are undergoing emotional or mental stress there are several techniques that you can use to help reduce stress and gain control of your stressful situation.

Stress reduction techniques:  

1. Make changes where changes can be made.  Webmd.com suggest that you develop  simple plans of action to address those situations that cannot be changed and that you ask yourself the following 3 questions:
   • "Will this be important two years from now?"
   • "Do I have control over this situation?"
   • "Can I change my situation?"
2. Exercise
3. Treat yourself
4. Make time for yourself each day, even if only for 15 minutes
5. Recite positive affirmations
6. Join a group or a club which share your interests
7. Relaxation techniques such as deep breathing exercises, yoga, or meditation
8. Talk to someone - a friend, a relative, a member of your health care team
9. Seek professional counseling  

For more information visit the following website:  

http://visionsofcontrol.com/StressManagement.aspx

If I have diabetes do I need a flu and pneumonia vaccine?

"Individuals with diabetes are more susceptible to complications of flu and pneumonia and are six times more likely to be hospitalized for these problems than non-diabetics. According to the Centers for Disease Control, 10,000-30,000 people with diabetes die each year from flu and pneumonia." 

(65 Important Facts About Diabetes:  http://facts.randomhistory.com/facts-about-diabetes.html)

Preventive health is an important component of diabetes care.  Complications from the flu and pneumonia can wreck havoc on blood sugar control.  Even more seriously, complications from the flu and pneumonia can lead to hospitalizations, more serious infections, extended length of illness, and even death. 

Speak with your health care provider ASAP about how to safeguard your health against the flu and pneumonia.  Also, visit the following websites:

Flu Vaccine Facts and Myths: 

http://www.dhss.mo.gov/diabetes/FluCampaign.html

If You Have Diabetes, A Flu Shot Can Save Your Life:

http://www.dhss.mo.gov/diabetes/eng20brochure.pdf

Pneumococcal Polysaccaride Vaccine, What You Need To Know:  http://www.cdc.gov/vaccines/pubs/vis/downloads/vis-ppv.pdf

For more information about diabetes visit my website:  http://visionsofcontrol.com/default.aspx