AndariegoBlog

I'm back

2011-04-27T08:38:00.000-07:00

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Hi there! Sorry, I've been away from the blog for a while. I've been having some adventures in Latin America, and its been tough to get reliable internet access to do blog updates.

I was working in the jungle in Bolivia at a refuge for jaguars and pumas. As a diabetic, I ran into a few challenges while living in the jungle with no electricity, no refrigeration, terrible & unhealthy food, no hot water, and insane mosquitos. But of course, having diabetes doesn't have to stop anyone from doing anything!

I will share some more stories later. For now, here are two videos of my experience---

The park is called "Ambue Ari", its part of the Inti Wara Yassi Community in Bolivia. The park gives a home to cats who were illegally sold in the black market as cubs, and kept as pets. These wild animals are impossible to keep as pets. This park takes cats in, and gives them their own territory in the jungle which they are free to roam with a volunteer. Since they are comfortable with humans, it is impossible to release them back into the wild. This place is the next best option for them and MUCH better then a zoo. their website-- http://www.intiwarayassi.org/

Healthseeker Facebook App

2010-12-04T07:16:00.002-08:00

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A new Facebook App in Spanish seeks to help Latinos (also available in English) manage their diabetes, diet and lifestyles.
Healthseeker is a social game to help you make healthy lifestyle changes with support from your friends.
Check out this video about the Healthseeker Facebook App--

HealthSeeker: a healthy Facebook game from Diabetes Hands Foundation on Vimeo.

And a link to the Healthseeker Facebook page--
http://www.facebook.com/apps/application.php?id=114713051892552&v=wall&viewas=0

Travel Workouts

2010-11-29T12:51:00.001-08:00

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Working on some 'Musle Ups'. Basically

they are a pullup directly into a dip from

gymnastic rings. Harder then it looks!

The kids in the park were loving

my rings and started playing around

I am very grateful that Mark Sisson posted my World Diabetes Day, "Big Blue Test" video on his website, http://www.marksdailyapple.com/. Mark's site is awesome, and I suggest anyone who has an interest in their nutrition, fitness, diet, or lifestyle to check out his page, and read his book. I got a lot of emails regarding my workouts,and how I stay in shape while I am away from home for so many months... so I decided to post this blog entry---

Hola From Colombia!

In my opinion, traveling is not an excuse to stop exercising! A few minutes a day is all you need to stay in shape anywhere. As a diabetic, I find it much more difficult to control my diabetes if I stop working out, as I start to lose insulin sensitivity. So, I always try to get a workout in, usually this is at least 5 days a week. Also, I've found it’s a nice way to see some local parks and different, less touristy parts of cities when traveling.

I've been crossfitting for over a year-and-half now. I got into crossfit at the Academy of Lions in Toronto, a really great gym that was one of the biggest factors in getting my fitness and nutrition in order. I've been to a few crossfit gyms throughout my travels, and this place by far is the best. It is a great 'family' there that cares about diet and fitness, and have fun with what they do. In addition to introducing me to crossfit, the Academy also introduced me to the Paleo diet, which has helped me tremendously in managing my diabetes.

I don't think I'll ever go back to normal workouts in the gym. To me, crossfit is way more effective and the best use of your time at the gym (most workouts are under 20 minutes!). Crossfit is easy to do while traveling, too. It’s amazing what you can do with just your own body weight, and just the most basic of equipment.

While traveling I like to bring gymnastic rings and a jump rope with me. They are two items that are relatively small, easy to carry along and I can get different kinds simple, yet very effective workouts in with them. I'll occasionally go to a local gym, which is usually very cheap (a dollar or so in some countries!), to get some heavy weight work in. At these gyms, I normally do only full body, non-isolating lifts. I usually get some funny looks at these places when I start doing these Olympic lifts--like the clean & jerk, snatch, and deadlift--but it’s well worth it!

A few easy exercises that can help you with your Travel Workouts--

Pushups
Situps
Squats
Lunges
Pistols (1 legged squats!)
Pullups (if you have rings or find a bar somewhere, soccer goal posts work great!)
Dips
Wall handstand pushups
Running
Swimming
Jumping (find a park bench or rock)
Jump Rope

I've been able to stay in great shape as I travel by varying these exercises in the crossfit-style. On the occasion that I stop by a local gym I do a 'strength' workout or do some dumbel swings (in the style of Kettlebell Swings), this is a nice change once in a while, but it is not completely necessary.

I was recently in Cuzco, Peru. Our guide for Machu Picchu advised us to take the day off, and to adjust to the altitude in Cuzco. I declined, however, and went to a park and did the crossfit workout “Cindy“ (a lot of the Crossfit workouts have girl's names). The park had some nice pullup and dip bars, which are quite common around the world. “Cindy” consists of 5 pull-ups, 10 pushups, and 15 squats, repeated for 20 minutes, and you do as many rounds as possible. Most people are happy if they can do 10-12 rounds. I've actually done 26 rounds while in Toronto! (I have a video of this, which I’ll maybe post later.) Here in Cuzco I did 16 rounds in the 20 minutes...not bad for the altitude and not being at my peak training shape. Meanwhile, my friends who were traveling with me that day were having trouble walking up stairs in the altitude!

Pullups x 5

Pushups x 10

Squats x 15

Mexican Food: Delicious AND Healthy! pt. 2

2010-11-18T12:11:00.000-08:00

Thanks for checking back!
If you have a moment, click “like” above and you'll add the Andariego page on Facebook.

Now, onto Part 2 of my Mexican Food journey featuring more of my favorite delicious and healthy Mexican dishes. If you missed part 1, you can find it here.

Tambien, Aqui es mi blog en espanol

Some street chicken, commonly found in just about any Mexican community. This is Mexico’s version of “The Colonel”-- only much healthier. At the “rostizerias” (rotisseries), the chicken is slowly roasted to perfection without anything bad added. Aside from the lack of unhealthy additives, Mexican chicken is also healthier to begin with, due in large part to the way the chickens are raised. Since they are free-ranged chickens, Mexican chickens eat much healthier and more natural diet than those we’re used to consuming in the United States. These healthier conditions give Mexican chicken a much better taste and a more appealing color.

Another meal at Tierra Adentro in San Cristobal, which I mentioned in my last post. This is more or less a Huevos Rancheros plate, consisting of a tortilla (in this case, another awesome blue one) heated in a comal until it is hard like a tostada, then a thin slice of ham, topped with sunny-side up eggs and sauce. Here, is it accompanied by platanos fritos (plantains are a vegetable similar to bananas, but less sweet) and avocado slices. Plantains are another starch that doesn’t significantly affect my blood sugar levels, though I generally tend to eat them in small portions. If you happen to be in Chiapas, don't miss this restaurant!

Fresh tortillas at the autonomous village, Zinacantan, Chiapas.

An awesome breakfast... blue tortillas, green chorizo, and eggs! I really like the blue tortillas—can you tell?! Again, these are another traditional food that is starchy and has very little effect on my blood sugar. And they taste awesome!

More street tacos! (these ones have the pineapple!). Street tacos in Mexico might be my favorite food in the world.

On the left is “Caldo Tlalpeño,” a chicken soup with white rice. This tends to be a bit spicy because it has chile chipotle. On the right are “Chilaquiles”, which are basically a mixture of sliced tortillas, salsa, egg, and chicken.

STAYED TUNED... THE LAST POST OF MEXICAN FOOD COMING SOON…

Big Blue Test for World Diabetes Day

2010-11-14T18:17:00.001-08:00

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Hola from Colombia!

si usted desea ver este blog en Espanol, por favor click aqui!

Today, 14 November, was World Diabetes Day!

Diabetics (including myself) participated in the BiG Blue Test. Basically, we tested our blood sugar, worked out for 14 minutes, then tested again. This was to show the power of exercise on blood sugar control. The results from hundreds of diabetics are here-- http://bigbluetest.org/

I did a Crossfit inspired workout for my 14 minutes. I made a video with my blood glucose results, which you can find below.

**A big thank you to Crossfit Academy of Lions in Toronto for the gymnastic rings, and also for teaching me how to work out like this!

BACK TO THE BLOG....

Interview with Bill Woods from 1HappyDiabetic.Com

2010-11-12T09:35:00.000-08:00

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I recently skyped with Bill Woods from 1HappyDiabetic.com. Bill makes some AMAZING videos on youtube. I would highly recommend every diabetic check out his YouTube channel here. Having diabetes for over 20 years, Bill is an expert on the subject, and most importantly, he keeps a very positive attitude about it all. Here is my interview with Bill---

El Andariego: Hello Bill! Thank you for speaking with me. I'm a big fan of your youtube videos. When I first came down with Diabetes 4 years ago, your videos helped me a lot!

Bill: Thank you so much. Reaching out to help people with diabetes is a personal passion and mission of mine. I am so happy you found me! I think the video content that www.1HappyDiabetic.com puts out is unique like you said. It gives diabetes a personal and real life touch. Thousands of people with diabetes and their families all over the world watch my videos and laugh, smile, and learn something about diabetes. I don't think you can find that anywhere else. It really makes me "Happy" to do these videos for people just like you. What do you like about the videos?

El Andariego: You put out a lot of great information, and you do it with a really great attitude. You are a great role model for diabetics! There aren't many people out there doing what you are doing on YouTube. If you search 'diabetes' on Youtube you mostly get hilarious, but not helpful, Wilford Brimley videos!

Bill: Yeah! I know.

El Andariego: Can you give the readers here, who might not have seen your website an overview of 1happydiabetic.com and your YouTube Channel?

Bill: www.1Happydiabetic.com is a place to go to find a friend with diabetes. We are a positive thinking website realted to diabetes that focuses around video, blog, picture, and forum content. You can become a memeber and add content as you wish, ask questions, request a video for me to do, and many other things. We also have a forum page called "I had an ugly day." We know that diabetes control is not easy and this give members a chance to let off some steam about a bad they had. It's so great to see the responses from our members giving support and lifting up friend.

El Andariego: How long have you had diabetes for? I'm a late bloomer for a Type 1, at age 26. What was it like growing up and in high school? I understand you did College Sports?

Bill: I was diagnosed in 1988, 3rd Grade, on December 11th. I was just a little kid, very active in sports and lost 25 pounds on an already skinny frame. I didn't let diabetes stop me though. I was a successful three sport athlete in High School and played Football in College. Having diabetes since 1988 has tought me so many things not only about diabetes, but about life. I am honored to share my knowledge about my diabetes journey in hopes to educate and a put a smile in their face.

El Andariego: Thats great! I feel similarly about diabetetes. It has really inspired me to take control of my nutrition, fitness and health. I try not to let diabetes get in the way of doing what I love, traveling.

Bill: Thats really great that you have turned Diabetes into something positive for you as well!

El Andariego: Now I understand you have some program where you are sending out Flip phones to your members can you talk about this?

Bill: Yes! We have this AWESOME program called "Pay It Forward" coming to the www.1happydiabetic.com site on November 14th. We are so excited for this amazing program where we are giving free Mino HD Flip Cameras to our members to use and post videos about their diabetes on www.1happydiabetic.com and www.wellthen.org. So you can Join our site, or if you are already a member fill out a form on the site and someone will send you the Mino HD Flip Camera to use. The only cost to our members is to pay for shipping to the next person in line for the camera. Hence, "Pay It Forward." We have several cameras to send out, and we plan to put together a video collaboration at the end of the program, following the journey of these cameras and the people they touched.

El Andariego: Great! Very cool. I'm looking forward to participating in your "Pay it Forward" program. Thanks Bill, was really great to talk to you. I look forward to seeing more of your videos and more on your blog.

Bill: Thank you! I love what you are doing on your site and with your personal diabetes care. Your blog is such a joy to read a look at. Your pictures included on your blog are out of this world. I feel like I am sitting right next to you on your travels. Keep up the good work, and as you know- It's all about your attitude!

El Andariego: Thanks, Bill. Take care.

Mexican Food: Delicious AND Healthy! pt. 1

2010-11-02T12:41:00.000-07:00

Hola from Mexico! si usted desea ver este blog en espanol, por favor click aqui!

While traveling through beautiful Mexico, I stumbled upon some not so encouraging news. Just recently, The OECD (Organization for Economic Cooperation and Development) announced that Mexico is now the fattest country in the world. Their obesity rate is as high as 30%, and up to 70% of Mexicans are overweight. The USA comes in second (not surprising), with a 28% obesity rate and 68% overweight rate. Being “obese” is officially defined as having a BMI (Body Mass Index) over 30, and “overweight” is defined as having BMI over 25.

I personally don't buy into BMI as an assessment of health, as it is just a ratio of height & weight, and doesn't factor in fat or other important indicators. But these statistics are startling, nonetheless. (You can check your BMI here. My BMI is 22, which is considered “normal.” However, I have about 8% body fat, which is much lower than “normal,” and not taken into consideration at all).

I find the assertion that Mexico is the fattest country in the world very surprising, because, to me, it is MUCH easier to eat healthy in Mexico than it is in the USA. The meat and produce here are so much fresher! I particularly love the eggs; they have these nice, dark orange yolks and a much better taste.

On another note, a good friend of mine is actually allergic to all dairy products in the USA. He breaks out in hives and rashes if he drinks any milk, cheese, or cream. But somehow, in Mexico, he can eat dairy just fine! Similarly, I find I can eat corn tortillas here with a meal without much of a spike in my blood sugar, but I can't seem to do this with other starches - particularly those made in America.

In fact, I've been very surprised to find how low my blood sugar has stayed while eating authentic Mexican cuisine. Some of the food I've been eating violates the Paleo Diet--which I usually follow very strictly--since some of the food does contain small portions of legumes and dairy. But even with these present, I haven't had any issues.

Thus, it seems to me that the problem in Mexico, sadly, is not the traditional Mexican food, but rather all the junk imported from the USA! They are now consuming all our processed, high-fructose-corn-syrup-laden garbage, and it is clearly taking its toll.

It is worth noting that, as with many international cuisines, Mexican food in America is very different from authentic Mexican food. Unless you've been to Mexico, you've probably had Tex-Mex or northern Mexican food (which is also good food, but it is different).

So, I thought I'd share with you some of my favorite authentic Mexican dishes from the past month, all of which are healthy and, in my opinion, very delicious.

Huazontles

Huazontles are an herb grown over much of North America, but it is most common in Central Mexico. In order to prepare it, the huazontles is boiled in salted water, then covered with a slice of Oaxacan cheese and battered with flower and egg. Lastly, it can be covered with mole or any other sauce of your liking.

Tacos Al Pastor

These are classic Mexico City street tacos (although these are missing pineapple). Absolutely delicious. For these, the meat is roasted on a shwarma style grill (which I've heard was started by Lebanese immigrants), and topped with cilantro, onions, salsa, and whatever else the vendor may have. You've never eaten tacos until you've had these--trust me! Another plus: they only cost about $0.20 each!

A breakfast one morning with
some friends

An assortment of quesadillas, some on blue tortillas (back right). Some of these were a bit strange to me, but nonetheless, very delicious. There were actually some that had crickets (grillos)! Others had Huitlacoche (moldy corn the Aztecs ironically called "Shit from the Gods"), Hongos (a type of mushroom), and Flor de Calabaza (the flower from a squash plant). The vegetable on the right is a jicama root, shown here prepared with lime juice and chili powder. An amazing and healthy breakfast.

Yum! One of the best sauces in the world. Two places you can find some of the best Mole in Mexico (or “Molli,” as the indigenous call it) are Puebla and Oaxaca. This one is from Oaxaca and is a Mole Negro sauce, which can have up to 26 ingredients and take up to 4 days to cook! One of those ingredients is usually Mexican chocolate, which accounts for the slightly sweet taste.

Sopes are a traditional Mexican dish. They are thick, semi-toasted tortillas with vegetables and meat toppings. The toppings on Sopes can vary greatly. These are on Blue Tortillas and were from an awesome restaurant in San Cristobal de las Casa, called “Tierra Adentro”.. If you are in town, I'd highly recommend this place.

Click HERE for Part 2

Traveling With Diabetes.

2010-09-28T15:55:00.000-07:00

Hello from Mexico! Thanks for checking out my blog!
si usted desea ver este blog en español, por favor, clic AQUI.

I've wanted to start a blog for a long time, and am glad that I'm finally getting around to it. I hope to share information with everyone out there regarding traveling, fitness, nutrition, and diabetes. I'm a type 1 diabetic, I'm in my early 30s, I like to travel, and I like to stay fit and healthy.

Traveling with Diabetes...
I've been to about 60 countries. I don't let being a diabetic stop me from going anywhere or doing anything! In fact, I think it inspires me to do more and challenge myself. Traveling as a diabetic presents a few challenges, but it is very manageable. I've gone as long as 9 months traveling, and have had very little problems.

Here is my diabetic 'gear' that I take with me--

1. Daypack. Inside I keep an insulin pen, a glucometer, glucose tablets, a glucogon pen, and any other non-diabetic things I might need. I dont always carry this pack with me. Normally I just have an insulin pen and some glucose tablets in my pocket
2. Jump Rope and Rings. Just because I'm traveling doesnt mean my exercise and fitness has to stop. I'm a crossfitter,so I can get a lot out of the jump rope, rings and anything else around me. (Thanks to Dhani at Crossfit Academy of Lions in Toronto for the rings!) I will blog more about some of my exercise routines later!
3. Prescriptions for my insulin. I've actually never had to show these at airports or anywhere else. In many countries insulin is sold over the counter, so you don't need a prescription to carry it.
4. Cooler with supply of insulin pens. Right now I've got enough insulin for 8 months or so. I will probably go back home when that runs out... or maybe try to buy more from a local pharmacy.
5. Blue Ice for cooler. I've never had a problem keeping my insulin pens cold. Whenever I get to a new place, I ask the hotel/hostel/homestay/couchsurfer if I can store my cooler in their refrigerator and the blue ice in the freezer. I've never been turned down. I've even left the cooler while I travel around an area for a week or more. People have always been cool and supportive about letting me leave this in the fridge.
6. Glucagon pen. Dont have to use this very often.. thats a good thing!
7. My opened insulin pens. 1 short acting, 1 long acting.
8. Glucose Tablets. I dont have too many of these... they work great but candy or juice works as a great substitute and is available everywhere. I keep a tight control of my sugars, and try to avoid having to use this anyway.
9. Home A1C tester. This is a new product. I havent used it yet. I will probably try it out next month, and see how I've been doing with my sugars. Will for sure blog this!
10. Glucometer. Have 2 of these.
11. Glucose test strips.
12. Insulin Pen needles.
13. Supplements. Fish Oil, Vitamin D, and resveratrol for general health. Also, two supplements my Naturpathic Doctor recommended for diabetes-- Alpha Lipoic Acid (sustained release), and Benfotiamine. Also some Melatonin.
14. 60 liter backpack

Thats it for now. I appreciate any comments anyone has on any of this. Hope you found this interesting. I'll be back soon with more!