Driving Diabetes

Food Diary - Tuesday April 28, 2020

noreply@blogger.com (éli) — Wed, 29 Apr 2020 19:44:00 +0000

If you would like to food journal with me, use the food diary template and post your results in the comments below. It is a fun, interactive way to keep each other accountable. This is not about what is online-worthy. Don't overthink it. The idea is to identify your eating habits and correct them if necessary. It works well together with other types of health diaries. The guide explains how to use it. I currently use a hunger scale to measure how hungry I am, and found it useful to record my Before Breakfast, Before Lunch, Before Dinner and Before Bedtime readings here as well:
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Before breakfast BgL: 158

Breakfast: A small apple, a Nature Valley Protein Peanut Butter and Dark Chocolate Bar, and a Crystal Light Sugar-Free drink mix

Total carbs: Approximately 30 g

Total calories: 257
Time: 7:50 a.m.

Scenario: On the go
Hunger Scale: 4 (You start to think about food. Your body is giving you the signal that you might want to eat.)
My Feelings: Happy. I was in a good mood. I started to tidy around the house, and that consumed the time I had to cook breakfast but I was cool with it.

Before lunch BgL: 105

Lunch: Jack in the Box Chicken Fajita Pita, extra lettuce tomato and onions, no salsa and 1/2 of a 20oz bottle of Diet Sunkist Orange Soda

Total carbs: Approximately 33 g
Calories: 320 calories

Time: 1:00 p.m.

Scenario: Ate at my desk at work.
Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong.)
My Feelings: Good. I was calm and just thinking about work. I feel good about my choices considering it was take-out.

Snack: A Nature Valley Protein Peanut Butter and Dark Chocolate Bar and the other 1/2 of the 20oz bottle of Diet Sunkist Orange Soda

Total carbs: Approximately 33 g

Time: 1:51 p.m.

Scenario: At my desk, while I worked. Work is busy today.
Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong.)
My Feelings: I was still pretty hungry after the pita.

Before dinner BgL: 115

Dinner: 12 pieces of McDonald's Chicken Nuggets and some unsweet tea

Total carbs: Approximately 30 g

Time: 7:25 p.m.

Scenario: By candlelight with my daughter. The power was out and everything is electric.
Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong.)
My Feelings: Tired. Ready for bed.

Before bed BgL: Skipped

Total carbs for the day: 126.

Food Diary - Monday, April 27, 2020

noreply@blogger.com (éli) — Tue, 28 Apr 2020 04:30:00 +0000

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Before breakfast BgL: 100

Breakfast: Two slices of untoasted wheat bread, three slices of deli turkey and a slice of cheddar cheese a 12 oz. can of Coca Cola

Total carbs: Approximately 65

Time: 8:30 a.m.

Scenario: At my desk at work
Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong)
My Feelings:

After lunch BgL: 135

Lunch: Two pieces of baked chicken, and a cup of brown rice and a 12 oz. can of Coca Cola

Total carbs: Approximately 84

Time: 4;45 p.m.

Scenario: At my desk at work
Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong)
My Feelings: Anxious about stuff going. Disappointed that the brown rice has as many carbs or maybe even a little more than white rice.

Snack: Korean Beef Jerky, 2 bite-size Snickers

Total carbs: Approximately 24

Time: 4;45 p.m.

Scenario: At my desk at work
Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong)
My Feelings: Anxious.

Before dinner BgL: Skipped

Dinner: Skipped

Snack: 2 pieces of chicken and two flour tortillas and a bottle of diet lemon-lime soda

Total carbs: Approximately 34

Time: 11:20 p.m.
Scenario: At my keyboard at home

Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong)
My Feelings: Physically tired but mentally wired up. There is a lot on my mind.

Before bed BgL: 130

Total carbs for the day: 207.

You Are Your Best Advocate. Find Your Voice.

noreply@blogger.com (éli) — Tue, 28 Apr 2020 00:06:00 +0000

When your fears get so big that you feel helpless and hopeless, it is time to take action. You can do something about it. I want to share an experience. We will call this doctor, Dr. X.

Dr. X (former ophthalmologist/retina specialist) was recommended by my optometrist. Everything with her was unpleasant. I just did not know any better at the time - from the location to the cost of parking, to her personality, to the pain of the injections, to my out-of-pocket cost per injection even after my insurance.

She was in the heart of the Houston Medical Center. It was a very beautiful building and all, but the parking was expensive ($10-$12 per visit), and the traffic was insane.

She had no bedside manner. She was very outspoken and very critical of things that had nothing to do with my eye, like my weight, or what I was wearing, even my lazy eye and she was the same with her employees. She would even criticize her employee about his weight in front of me. At the very least that is unprofessional.

She did not let me ask questions and she barely answered them. When I answered her questions, I had to be fast and concise or she would get impatient. Sometimes I was not sure. It is difficult to describe how my vision has deteriorated. Sometimes it is like I am looking through water. Other times it is like someone took an eraser and blurred some of the images. How do you describe that, except like that?

The pain was awful. I was told the drops they gave me should be enough, but when I tell you I could feel everything, Imean exactly that. It was an awful experience every time. I thought I had to warrior through it and I was willing to do it because I did not want to go blind. I already have an uncle who is blind from diabetes because he left his untreated.

Last but certainly not least, the cost per injection per eye was $368 after insurance. I had no idea how I would be able to keep that up. They also could not schedule any appointments until my insurance approved so it was always hit or miss on the day or the time and I would have to wait to get in.

I was willing to do all of the above if it meant I would not lose my vision but the last two visits she told me my vision had not only not improved, but even got worse. She blamed me saying I had to learn to control my diabetes. At that point, I was done. I thanked her for her feedback and never returned. But I was really scared because I had no idea what to do now. Shortly after I was laid off and I had no idea where to begin to find another specialist, but eventually I did.

I have a retina specialist now who is amazing! Everything is better - from the location to the cost of parking, to her personality, to the pain of the injections, to my out-of-pocket cost per injection after my insurance.

The location is great. I get there in 30 minutes and trust me when I tell you that for Houston, that is a great time. Right now, there is no traffic but even when the traffic starts back, it will be better than driving to the Houston Medical Center. Parking is super easy to get to and it is free!

She and her staff are amazing in my opinion. They are compassionate, efficient, thorough, and attentive. I can ask anything, and they will answer. They listen to my concerns and address them all.

There is no pain from the injection. I do feel pressure, and of course, it still feels scary to have a needle stuck in your eye, and the liquid from the injection feels weird, but I recover right away. On a scale of 1 to 10, I give the discomfort a 3. I return to work with no problems. The antiseptic that kills off all the bacteria burns and the speculum used to keep my eye open hurt more than the actual injection.

And the best part is that my out-of-pocket expense is $35 instead of $368 per injection! They immediately enrolled me into the program to help pay for the difference in the co-pay and supposedly this medicine is one of the better ones. Her office took care of submitting all the paperwork for me. I could not have asked for a better experience.

Since I was diagnosed in 1999 to now, there has been a steady movement toward empowering the patient. You are responsible for 99% of your own care and are responsible for the many day-to-day decisions. If your doctor is not listening to you, do not hesitate to find a second opinion.

How Emotions Impacted my Sugar Levels

noreply@blogger.com (éli) — Tue, 28 Apr 2020 00:00:00 +0000

Most people do not realize how emotions and social factors can make managing diabetes very challenging. I am not only referring to the sudden mood swings diabetes can cause. Sometimes, your anxiety over your situation is more overpowering than knowing you have a chronic illness.

When I was diagnosed with type 2 diabetes in 1999, I was going through a very turbulent time. One of the things they asked me was if I was feeling any type of unusual stress. I was 29, married, with three small children to raise and the last person on my list was me. What kind of question was that?

My initial reaction was denial. For two years, I did not do much other than change my eating habits. I joined a gym, then but I never got to go. I believed what I was told: that it was my fault that I had diabetes for not watching what I ate and that I brought it on myself for eating too much sugar. It would not be until this year (2020), six years after my mother's death, and 22 years after I was first diagnosed, that I would learn that my mom developed diabetes much earlier than I originally thought. I first believed she was diagnosed in her sixties but in reality, she developed it about twenty years before that.

Two years later, in 2001, I went through a divorce and fell into depression. On top of everything else that was going on, I felt overwhelmed and frightened about how I would manage to raise three children without my husband's financial support. We had just decided I would stay home to take care of the kids. I was frightened that the depression was feeling would affect my ability to support and care for them, and it did. Well-intentioned family members and friends all had the same general reaction, 'Oh well that's no big deal. Diabetes is manageable. You just need to watch what you eat from now on and stop eating so many sweets,' or some version of that. I even agreed with that. I had no idea then that stress-induced increases in glucose cannot be metabolized properly or that stress produces hyperglycemia in type 2 diabetes.

Several months later, I joined the gym again this time with my sister as my workout buddy. I worked five days a week, and went to the gym seven days a week and trained for two hours a day I hired a trainer; lost 40 lbs. and had never felt better. To-date I have only gained a few of those pounds back and my body was forever changed. When I go back to a gym now, I may be out of shape but it is never as hard as it was that first day. My body remembers. Looking back, I have no idea how I even managed to keep my energy level up that high. I joined to lose weight and avoid taking medicine. I stuck with it for the emotional high I was getting.

In 2004, my father was mowing the yard and had a heart attack. It was so debilitating that he was too weak to have surgery and was told if he suffered another heart attack, that he would not survive it. He had six major arteries blocked and urgently need a quadruple bypass. Those were the longest ten days of my life. He made it and I went back to my gym routine but the pace gradually slowed as the raising kids, day-to-day responsibilities and full-time work to pay for everything took front and center stage. By then I was taking Metformin and Actos to control my blood sugar levels.

In 2005, I met an amazing man and fell in love for a second time. That was a whirlwind romance. He flew me to Germany and there I walked on cobblestone roads older than this country, visited castles, ate freshly baked bread every morning, visited caves with beautiful stones that looked like gems, went on long, scenic hikes filled with hills and winding roads, visited the Netherlands and lived in a town that reminded me of something straight out of Hansel & Gretel. It was one of the happiest times of my life. I was madly in love with him, the town, and that life. Then in 2007, reality set in, and despite our best efforts, family and work responsibilities trumped romantic love and we ended it. I could not bear to move my kids to Germany away from their entire family nor would I have asked him to leave his family home and his kids to move to Texas.

It was around that time, that my medicine was changed from Metformin to Janumet. My blood sugar levels were at an all-time high. I stayed on Janumet from around 2007 until around 2014. At that time, I attributed the change in medication to the years of taking the same medicine, and my body getting used to it, a natural evolution that only made sense since I had had diabetes so many years; never once taking into account the emotional toll of the disease on my body or even my family genetics..

On August 10, 2012, my brother died at the age of 50 from congestive heart failure due to complications of diabetes, but not before both of his legs were amputated and he underwent multiple eye surgeries. Upon my return, the person I was with broke up with me, and I was left alone to deal with the grief of losing my brother and the stress of moving because I could no longer afford to stay there. What did I do? I warrior-ed through it, because it was "just a breakup", because "I had no choice", because "what else could I do", because, because.. the reality was it did not even cross my mind that my body was absorbing all the blows one by one.

On July 14, 2014, my mom died of a heart attack after years of battling with Alzheimer's at the age of 82, It was around this time that I lost my job taking care of her and with it, my medical insurance. My blood sugar levels got completely out of control and stayed that way for the next several years.

In 2015, one of my sons was diagnosed with bipolar depression and was shot to death by law enforcement on March 12, 2016, of the following year, at the peak of the Black Lives Matter movement. It was then that I stopped watching the news completely. I still do not watch the local news or any news programs on television to this day.

I fell into a deep depression this time and honestly, I almost did not make it. I developed a cyst the size of a boiled egg in my back that had to be drained. I had no insurance then so it was done in my doctor's office. That meant they could not remove the sac and there was a risk it could return. Another appeared on my left leg literally overnight. It disappeared on its own almost as quickly as it came. I kept a respiratory infection for months. It was not until I started having debilitating panic attacks that I started to connect my physical wellbeing with my emotional state, and vice versa.

The physical effects of diabetes may lead to nervousness, anxiety, and confusion on its own, add the loss of a child and it becomes this black abyss you cannot even understand or begin to fathom. There were days I hit blood sugar levels so low, that I thought I would have to call 911 because I would not eat and there was no one around to make sure I did. I was not talking to anyone. I would sleep for hours. Everything was a struggle. Just living was a struggle. Who had the energy to think about tracking and meds and food and tests and and and...

At that time, I was living with my youngest child in this rinky-dink little place. I didn't care about much of anything. I couldn't work. I was numb. Ironically, it was becoming my dad's primary caregiver that helped me, as I focused my energy toward taking care of him,

Taking care of him meant many sleepless nights as he was very weak by then and could not move unless he called for me to help him but it kept my mind off of me. Eventually, I found work. I found my bearings and for the next few months, I would just go through the motions. Toward the end, we were in and out of the hospital every weekend due to infections. On July 10,2017, my father died at the age of 84 of a heart attack. To be honest, he lasted longer than I expected. My parents had together 61 years and married for 56 of those.

After dad died, I started working over 60 hours a week between two jobs to make ends meet. One job was fulltime in a corporate setting, the other was as a waitress at a diner. The waitress job was supposed to only be part-time but I would end up working through the morning and going into my "real job" with only a few hours of sleep. I was suffering from shoulder pain, hip pain, leg pain, sore feet but I attributed all of that to the work schedule I kept, the lack of sleep even rheumatoid arthritis because it also runs in my family. I was reluctant to use diabetes as a crutch or an excuse, after all, millions of people live with diabetes every day. It was manageable. Surely it was not that. But the reality is that diabetes was attacking my nervous system I lasted a few more months before my body simply crashed.

In April 2018, I landed in the hospital with acute, unidentifiable abdomen pain. On a scale of one to ten, this was a fifteen. I did not know then, that diabetes could affect your gut. Concerned it may be related to something in my reproductive system or worse, they rushed me to the hospital by ambulance. On the way to the emergency room, they tried to take my blood glucose reading and it was so high it would not register on the machine. When they were finally able to get reading, it was 800.

Although my blood glucose level was so high, the ER doctor attributed the pain to a small cyst that I had and I was sent to an Ob-Gyn for follow-up. The Ob-Gyn completely threw that idea out the window and referred me to an Endocrinologist. That is when I began to get real help.

Eighteen years after being diagnosed, I finally found a doctor who helped me and did not just give me medicine. She began to explain how diabetes could affect my stomach. Suddenly I could recall other times my stomach had been in pain (2001 after my divorce I went to a gastroenterologist because of stomach pain and I was told it was gastritis), (2004 when dad was hospitalized), (2014 when mom died). She had a strategy. She asked me questions. She listened. I could not afford her fully yet but I could not afford not to see her either.

I returned to work after the trip to the hospital and about a week of rest. I knew I would have to make some drastic changes, and I immediately quit my part-time job.

In 2019, I downsized from a four-and-a-half bedroom house to living with friends in a tiny two-bedroom apartment for a few months, until I could get my own apartment. I left the stressful job I was in during that time and found a better full-time job,

But by then, by blood sugar levels had been uncontrolled for over 7 years and I was diagnosed with Diabetic Macular Edema. I had no idea what it really was at the time. It was my first micro complication. That is how they described it. Micro. I saw nothing micro or moderate about my vision getting worse. I was scared and no one I knew understood what it was or knew anything about it. My first experience with a retina specialist was a nightmare. You can read more about that here. Thankfully, I have a job now which affords me the proper treatment and I am grateful for that,

While it is true that to succeed in living with diabetes, you need knowledge and good medical care. the stress of living with diabetes can contribute to both changes in mood and concerns about potential complications. Unfortunately, people with diabetes as well as doctors often neglect these real-life aspects of the disease.

People with depression and anxiety have a higher risk of developing type 2 diabetes. Stressful life events or traumatic experiences. general emotional stress can all cause the body to produce especially high levels of stress hormones, which drive blood sugar levels up.

So the question for me becomes, "Am I emotional because of my levels, or is there really something else going on that could affect my levels negatively in either direction that may require me to recalibrate my meds?" (loss of a love one, a life change like losing a job, moving, etc.) That becomes easier to identify if you keep a journal of some kind.

If there is one thing all this has taught me is that staying strong emotionally is the key to keeping stress under control and your blood glucose, blood pressure, and cholesterol levels where they belong. You build your emotional strength by acknowledging and learning how to cope with life's misfortunes.

Express your emotions through journaling or blogging. Writing is therapeutic. Feel free to share as much or as little as you feel comfortable. Look for patterns in your behavior with the help of continuous glucose monitoring systems, smartphone apps, or by keeping a diary. I believe in options. Plan for your diabetes. Track it. Keep to a routine. Whether you swear by smartphone apps, love paper, or thoroughly enjoy both like I do.

Don't punish yourself for how you feel. I am a firm believer that feelings are feelings and do not require logic to be real or valid. It is natural to feel down, angry, or even jealous. When you are experiencing any negative emotions, you have the right and the power to examine them and figure what you want your next step to be.

Experiment and evaluate what you are doing. If it is not working, change it up! Take the time to find a doctor that empowers you, listens to you, and treats all of you. Create a support network, whether it is family friends or both. Focus on the ones who understand or want to learn and ignore the rest.

You can do this. You are not alone.

Book of Days - Week 18 - April 27, 2020

noreply@blogger.com (éli) — Mon, 27 Apr 2020 16:17:00 +0000

* Outside my window… (weather, what do you hear, what do you see?) it is Spring and the birds are singing. It’s 65 F in the mornings and 85 F in the afternoons. Can’t ask for better weather but hardly no one is outside. We are still under the COVID-19 “Stay-Home, Stay-Safe” order. This reads like the start of a book or sci-fi novel I’ve read somewhere before.

* My thoughts are.... on my test results and my DME. My A1C is 10.1%. It has been years since my A1C has been within a normal range. There are very few things I want more than to see it lower to 7. The desire is there. I am passed the denial stage I think most of us go through when diagnosed in our younger years. My goal this year is to get it down and keep it down below 8. I am not feeling very confident I will succeed, but I am the most optimistic about my treatment than I have been in over eight years.

* Today’s Quote… “Let how you live your life stand for something, no matter how small or incidental it may seem.” ~ Jodie Foster

Sometimes we think that what we do is not of any value or will not make any difference that really matters and we forget that it defines and forges are character and that has nothing to do with anyone else.

* I am thankful for…spending a week with my granddaughter and playing with her, my daughter and granddaughter spending quality time together with me. Family is everything.

* From my research …(any skills, training, etc.; notes you want to share this week) a) Diabetic Macular Edema is treated in two ways: by injecting medicine in your eyes and by lowering your A1C. b) Drinking alcoholic beverages (especially on an empty stomach) can make your blood sugar fall. (I always thought that drinking raised it.) c) When sugar enters your bloodstream, it attaches to hemoglobin, a protein in your red blood cells. Everybody has some sugar attached to their hemoglobin, but people with higher blood sugar levels have more. The A1C test measures the percentage of your red blood cells that have sugar-coated hemoglobin.

* From the kitchen…(menu for the week, what are you cooking?) Monday: Sunday leftovers. I ended up cooking baked chicken and brown rice for dinner Sunday instead of what I originally planned Tuesday: Turkey Tacos and prep for the next day's crockpot meal. Wednesday: Crockpot Meal: Homemade Chicken Noodle Soup; Thursday: Leftover soup and a sandwich, and prep for the next day's crockpot meal. Friday: Crockpot Meal: Slow Cooker Salmon with Creamy Lemon Sauce; Saturday: Leftovers, Grill, Sandwiches, or Special Requests Sunday: Broccoli, chicken, and cheese rice casserole.

* I am wearing… a TWA (teeny weeny afro). My hair is taking forever to grow back but it is healthy and bouncy. As my health improves so will my hair. I am going to start taking Biotin to start treating my nails and hair. We are on lockdown due to the novel COVID-19 virus so I cannot get my nails done professionally. I am going to take this opportunity to nurture them and see if I cannot get them to stop splitting. They may not grow quite as long as they do when I go to the salon, but if they are healthy and presentable, I will be content with that.

* I am creating…(crafts, sewing, etc;) a garden in my balcony. I have Begonias, a Magnolia Bush in bloom, a Lemon tree, an Ivy, some Nispero (Japanese loquat), Lavender (which smells great), and bunching onions. I want to add Roses, Hibiscus, Gardenias, Tulips, and try my hand at an avocado tree. I always want to add about 4 more hanging plants. The bamboo around my balcony serves as a privacy screen but allows light to filter through. I absolutely love it.

* My adventures this week…(where are you going this week?) my faith routines remain online or from home: the midweek meeting, letter-writing, and Sunday service.

* Becoming well-read…(What are you reading this week?) I am reading a book called, "The Immortal Life of Henrietta Lacks”. It is a true story about a woman whose cells were taken without asking. The cells never died and they launched a medical revolution. More than twenty years later her kids find out and that is where the book begins.

* I manifest and co-create…(what are your hopes, dreams, and prayers this week) Peace and tranquility in my house and with my children. This wisdom to know when to speak and the self-control to know when to hold my tongue. Patience and most of all love.

* Today’s Melody…(what music are you listening to? even if it’s just the sound of a bird…) The best of Blake Shelton.

* One of my favorite things... my garden and the serenity it brings me..

* Further plans for this week… I am going in search of the flowers I mentioned, a few more hanging plants, and a birdhouse for the garden. I may go for a walk or a hike this weekend.

* Still….life (share a picture you’ve taken OR a picture you found online that speaks to you)

This is a photo, not a painting. The dramatic colors you see throughout the mountain are a result of trace minerals associated within the sandstone, coloring the sand in reds, greens, and yellows.

Food Diary - Sunday, April 26, 2020

noreply@blogger.com (éli) — Mon, 27 Apr 2020 02:07:00 +0000

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Before breakfast BgL: 89

Breakfast: Two slices of wheat toast, two eggs over-medium, three slices of deli cut turkey, and a slice of cheddar cheese with a bottle of Crystal Light Sugar-Free Lemonade packet added to my water

Total carbs: Approximately 25

Time: 7:30 a.m.

Scenario: At my compute desk, talking with friends online
Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong.)
My Feelings:

After lunch BgL: 113

Lunch: A peanut butter and jelly sandwich on wheat bread and a bottle of water

Total carbs: Approximately 58

Time: 12:45 p.m.

Scenario: Standing as I was doing other things around the house
Hunger Scale: 2 (You feel irritable and cranky, with little energy.)
My Feelings: Disappointed because for what I ate, that was way too many carbs.

Afternoon Snack: 4 pieces of Cheetos Flamin' Hot Crunchy Cheese Snack

Total carbs: Less than 1

Time: 4:30 p.m.

Scenario: Standing as I was doing other things around the house
Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong.)
My Feelings: Starting to get anxious.

Before dinner BgL: 126

Dinner: 4 oz., of ground turkey, 2 pieces of baked chicken, a cup of brown rice, and a 12 oz. can of Apple soda

Total carbs: Approximately 70

Time: 6:30 p.m.

Scenario: At the dinner table with family.
Hunger Scale: 2 (You feel irritable and cranky, with little energy.)
My Feelings: Anxious and flustered. It was time to take my granddaughter back home but I needed to eat first and waited too late to cook but I didn't want to eat bad again.

Before bed BgL: Skipped

Total carbs for the day: 153.

Food Diary - April 25, 2020

noreply@blogger.com (éli) — Sun, 26 Apr 2020 18:18:00 +0000

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Breakfast: 1 Egg over medium, two slices of cheese, 2 slices of wheat toast. 1 cup of apple juice

Total carbs: Approximately 40. (the juice did me in)

Time: 9:45 a.m.

Scenario: At home by myself
Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong.)
My Feelings: I was calm and content.

Lunch: 1/2 of a torta In Mexico, a torta is a kind of sandwich, served on an oblong 15 cm firm, crusty white sandwich roll. Depending on the region, this is called a bolillo, telera, birote, or pan francés. Tortas can be eaten cold or hot, and grilled or toasted in a press in the same manner as a Cuban sandwich.)

Total carbs: Approximately 37

Time: Around12:45 p.m.

Scenario: At the dinner table with my daughter and my granddaughter
Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong.)
My Feelings: I was enjoying the company, but second-guessing the food. I felt like I should have made a better choice.

Snack: A banana

Total carbs: Approximately 25 carbs

Time: I lost track

Scenario: I did not feel well. I laid down.
Hunger Scale: 4 (You start to think about food. Your body is giving you the signal that you might want to eat.)
My Feelings: I had a headache, I was cold and I felt tired.

Dinner: A banana, a bag of popcorn, an apple soda

Total carbs: 70

Time: Around 7:30 p.m.

Scenario: In bed
Hunger Scale: 3 (YYour stomach feels empty and the urge to eat is strong.)
My Feelings: I had a headache, I was cold and I still felt tired.I was also disappointed in myself for not planning my meals better.

Total carbs for the day: 172.

On being Diabetic and Cuban

noreply@blogger.com (éli) — Sat, 25 Apr 2020 14:28:00 +0000

I was born in Houston, Texas, a place rich with Mexican American (Tex-Mex), and authentic Mexican cuisine. It is cheap, widely available, and delicious. I was raised in a home where “violet water” (a cologne that smells of violets) is put on babies since they are born and are taught to eat guava pastries or drink milk with coffee (café-con-leche) at breakfast because it was part of “being Cuban”. My first language was Spanish. I did not learn to read or write English until I was six. My mom kept me home instead of sending me to kindergarten so that I would know how to read Spanish before I learned how to read and write in English because she did not want me to lose my Spanish.

Being black or mulatto is like having emigrated twice even though born in the USA: a minority within the Cuban community in the United States. So, growing up, you want to fit in. You want to show that you are Cuban. You envy the relatives born there that had the good fortune of living there before the revolution, and you wish you wish you had as much firsthand knowledge of your roots as the ones you arrived from Cuba more recently.

You grow up wanting to be more relatable and food is a significant part of that; from what you eat, to how you eat, to how much you eat, to who you eat it with.

We moved to Hialeah when I was 16, in the middle of my junior year in high school and I was suddenly inundated with Cuban store owners, Cuban neighbors, Cuban restaurants, Cuban everything, 24/7. Until then, I had lived in Texas all my life and during the eighties, Cubans were few and far between in Houston, TX.

In Hialeah, even then it was a very common occurrence to witness your vecino (neighbor) sacrificing a goat in their yard. It is also usual to see the same viejitos (old men) playing domino outside. My dad used to make a daily trip to buy fresh pan de agua (water bread) to a little bodega called, “El Cañonazo” or “El Cañon” for short, and eating an entire loaf of bread between the two of us before we reached home, which was just minutes away. He would eat the crust and did not like the soft doughy part. I loved the fluffy part inside. We made a perfect team. It was not just about the bread. It was about getting to go with dad, the experience we shared, the trip to the little Cuban store. Eating together was just a way to bond.

Cuban foods are carbohydrate and starch heavy. Rice, yucca, yams, and plantains are considered staples and consumed across all the social classes in Cuba in similar amounts.

So, talking to your family about diabetes prevention or dietary swaps twenty years ago, when I was first diagnosed was unheard of. Many things have changed since then. People are more aware and open to change, but there are still a lot of stigmas, myths, and misinformation attached to Diabetes. The Latin culture still looks at you sideways if you turn down rice and you do not even blame them. You find yourself asking, “If I do not eat rice, what am I going to eat with the beans or the meat? So many dishes are rice-based. It is a culture shock for most of us. One we never quite get used to.

It was in that same little bodega that I heard a little boy, maybe eight or nine years old, talk to his dad with that same Cuban accent my older brother and cousins had – one I never had but wished I did. It was the first time I realized just how different I was.

I grew up used to being unrelatable to most and not quite fitting in anywhere but having to eat differently than everyone else around me was and is uncomfortable and a constant reminder that, “I am not really Cuban”. I am far passed the point of craving sweets. I have gotten sick enough that I instinctively shun certain foods because I view them as poison and routinely go without foods that I once thought I could never go without – but rice is not one of those. I certainly eat less of it, but I have yet to let it go completely. Because “I am not really American” either. I am not a “lover of Latin food”. I am a Latina. What I eat is part of who and what I am.

Not to say that it is unique to being Cuban or Latina. We all grow up eating the food of our culture. We associate food from our childhood with warm feelings and good memories and it ties us to our families, holding a special and personal value, and that food becomes the comfort food we want when we grow up.

I cannot smell oranges without thinking of my dad because I would sit in bed between him and my mom, and he would peel mom and me oranges while we watched television. I did not eat a mango cubed or with utensils for years because Dad said the only way to properly enjoy a mango is with the juice dripping down and around your chin and hands – this from a man who only ever ate with a fork and knife (even pizza!). When I was in middle school, my mother would cook chicken soup almost every day so I could have something after school. I lived across the street from the school and my friends would come over and eat with me. The smell and taste of the soup became something very familiar to me. Now, when I feel tired or stressed, I remember the soup my mom used to make for me, and I want some.

Food is an important part of a culture, an expression of cultural identity. Immigrants bring the food of their countries with them wherever they go and cooking traditional food is a way of preserving their culture when they move to new places. My family was no exception.

Food Diary Template

noreply@blogger.com (éli) — Fri, 24 Apr 2020 20:48:00 +0000

Total carbs:

Time:

Scenario:
Hunger Scale:
My Feelings:

Before lunch BgL:

Lunch:

Total carbs:

Time:

Scenario:
Hunger Scale:
My Feelings:

Snack:

Total carbs:

Time:

Scenario:
Hunger Scale:
My Feelings:

Before dinner BgL:

Dinner:

Total carbs:

Time:

Scenario:
Hunger Scale:
My Feelings:

Before bed BgL:

Total carbs for the day:

T2D Testing Checklist

noreply@blogger.com (éli) — Fri, 24 Apr 2020 14:48:00 +0000

This is a checklist to keep track of the different types of routines tests you should be having as part of your diabetes management. This is your TESTING CHECKLIST. Blood sugar testing is the one everyone thinks about but there are tests that are essential to managing your diabetes.

Glycosylated hemoglobin test (HbA1c) blood test. This blood test, combined with the log from your daily self-testing, provides a picture of how well your diabetes has been controlled over the past three months.
Other blood sugar tests. When you are first diagnosed with type 2 diabetes or at times when your treatment is being re-evaluated, your doctor may order a fasting blood glucose test or an oral glucose tolerance test.
Urine testing. It is important to look for signs of protein in the urine. If your urine protein number is more than 30, it means you need to control your blood pressure and blood sugar better.
Blood lipid testing. Because type 2 diabetes increases the risk of heart disease, you need to have your blood lipids (fats) tested at least once a year. It’s important to check both cholesterol and triglyceride levels.
Blood pressure testing. Both type 2 diabetes and high blood pressure increase your risk of stroke and heart disease. Your blood pressure should be checked at every exam.

Food Diary - April 24, 2020

noreply@blogger.com (éli) — Fri, 24 Apr 2020 14:41:00 +0000

The food — Write down everything I eat or drink, every day, no matter how small. Included ingredients if I know them.

The amount — Write down the amount (small, medium, large) if I know the serving size that would be even better.

The nutrition stats — Calories, fat, carbs, and sugar are what I watch.

The time — When do I eat – as well and how much do I eat at the time?

The scenario — Am I eating at home, or somewhere else? Am I eating alone, or with other people? Am I focused on another activity while eating, or was eating my only preoccupation?

My feelings — Record how hungry am I (on a scale of 1 to 10) before I eat, and note how happy or sad I am before, while, and after I eat.

Why do I want to keep a food diary? To hold myself accountable, count carbs, and identify patterns so I can change them.

Goal — Lose weight, and take less medicine.

Hunger Scale I use: http://www.dchs.nhs.uk/assets/public/dchs/llb/tools/tools_1-11/4_DCHS_A5_4pp_The_Hunger_Scale.pdf

-----

Breakfast: 1 20 oz. bottle of Diet Coke, 1 Package of BelVita breakfast biscuits

Total carbs: Approximately 35.

Time: 8:30 a.m.

Scenario: At my desk at work

Hunger Scale: 4 (You start to think about food. Your body is giving you the signal that you might want to eat. )

My Feelings: I am refreshed and ready for today. I had a good time last night.

Lunch: 1 BMT foot-long subway sandwich with shredded American cheese, spinach, tomato, red onions, salt, pepper, vinegar, and olive oil. 1/2 bottle of 16 oz. bottle of diet Coke,1 16 oz. bottle of water

Total carbs: Approximately 41

Time: 12:30 p.m.

Scenario: I ate at my desk at work.

Hunger Scale: 4 (You start to think about food. Your body is giving you the signal that you might want to eat.)

My Feelings: I was content.

Snack: 2 mini Snickers

Total carbs: Approximately 9

Time: 2:00 p.m.

Scenario: Working

Hunger Scale: 5

My Feelings: Not sure.

Dinner: McDonald's Chicken Nuggets, a half sweet, half unsweet tea

Total carbs: Approximately 50.
Time: 6:45 p.m.
Scenario: Eating alone in my car
Hunger Scale: 4 (when one is beyond hungry and 10 is beyond full)
My Feelings: Tired. Unprepared. Unmotivated to go home and start cooking. I cannot wait until I go shopping this weekend for next week's menu.

Total carbs for the day: 135.

My Standard Shopping List

noreply@blogger.com (éli) — Fri, 24 Apr 2020 14:40:00 +0000

Keeping the pantry stocked is the key to cooking at home. If I open the fridge and see nothing quick or easy to cook during the week, I tend to order out, especially if I waited too long and I am at a 3 or below on the hunger scale.

Here is a standard list of ingredients to keep on hand to make an entire week’s worth of meals:

Produce: fresh fruit for snacking and breakfast; salad greens and vegetables; seasonal vegetable; broccoli; potatoes or sweet potatoes; onions; garlic

When I say fruit, I stick to fruit that is good for me: tomato, avocado, blueberries, strawberries, etc., and I avoid the ones that have a high sugar content such as banana, pineapple, mango, etc. It is not to say I never eat them because it is all about harmony between the sublime and the everyday. Balance is everything, and being Cuban-American, I gotta have my tropical fruit once and a while!.

Meat: boneless chicken breasts; bacon, ground meat, and sausage for the freezer; other meat that you like for stir-fries or grilling

I get turkey bacon, sausage, and ground meat I get is turkey, and it has worked out great.

Eggs: I buy 1 carton of 18 to make sure I always have enough eggs on hand for a quick meal

Dairy: yogurt for snacking and breakfast; one or two kinds of cheese; butter, almond milk

I am not a yogurt fan. It's a texture thing. (Don't judge me!) If you are like me, then I recommend adding Greek yogurt to your food instead of sour cream. you might find i more tolerable that way.

Bread: tortillas (i buy corn for me, flour for others); breakfast bread (croissants are my fave); sandwich rolls

I skip everything on this list except for the corn tortillas. The rest is for my family. Four corn tortillas have about the same amount of carbs as two flour tortillas.

Pantry: various dried pasta; canned beans and tomatoes; tomato puree; chicken stock; olive oil and vinegar; salsas, sauces, and condiments that you enjoy (I make my own); nuts and popcorn. (Gotta have my popcorn!)

Food Diary - April 23, 2020

noreply@blogger.com (éli) — Fri, 24 Apr 2020 14:02:00 +0000

The food — Write down everything I eat or drink, every day, no matter how small. Included ingredients if I know them.

The amount — Write down the amount (small, medium, large) if I know the serving size that would be even better.

The nutrition stats — Calories, fat, carbs, and sugar are what I watch.

The time — When do I eat – as well and how much do I eat at the time?

The scenario — Am I eating at home, or somewhere else? Am I eating alone, or with other people? Am I focused on another activity while eating, or was eating my only preoccupation?

My feelings — Record how hungry am I (on a scale of 1 to 10) before I eat, and note how happy or sad I am before, while, and after I eat.

Why do I want to keep a food diary? To hold myself accountable, count carbs, and identify patterns so I can change them.

Goal — Lose weight, and take less medicine.

Hunger Scale I use: http://www.dchs.nhs.uk/assets/public/dchs/llb/tools/tools_1-11/4_DCHS_A5_4pp_The_Hunger_Scale.pdf

-----

Breakfast: Sliced turkey Sandwich and half a glass of orange juice.

Total carbs: Approximately 17.

Time: 7:30 a.m.

Scenario: Ate standing while I was getting ready.

Hunger Scale: 4 (You start to think about food. Your body is giving you the signal that you might want to eat. )

My Feelings: I was mentally tired and did not feel like eating. I just ate because I knew I should.

Lunch: Double Meat Whataburger Jr. with Cheese, and a side of medium Onion Rings, Crystal Light Sugar-Free Lemonade Drink

Total carbs: 74

Time: 3:10 p.m.

Scenario: I ate in the car on the way back to work while I was driving.

Hunger Scale: 4 (You start to think about food. Your body is giving you the signal that you might want to eat. )

My Feelings: I was calm but I felt bad for waiting so late. Again, I wasn't that hungry just ate because I felt I should. Now that I know how many carbs are in the onion rings I am disappointed They have the same amount of carbs as the Jr. burger! I would have done better having just a regular sandwich and skipping the onion rings or fries. Wow.

Snack: Skipped

Dinner: 3-4 oz. Chicken Florentine, 3-4 oz. Lasagna, 1 Slice of Italian Toast and 2 Cheesesticks, 2 bottles of Michelob Ultra Light, 1 vodka and pineapple juice

Total carbs: 83
Time: 7:30 p.m.
Scenario: I had dinner with someone at home, and we ordered in.
Hunger Scale: 3 (Your stomach feels empty and the urge to eat is strong.)
My Feelings: I felt good. I was enjoying the company and the food was amazing. I had small portions but I knew I would consume a lot of carbs with this meal because of the juice in the vodka and the pasta and bread., I had only a little more carbs then at lunchtime ordering those onion-rings. I am still irked about that. Overall I am not unhappy with this meal or the scenario because it was very refreshing to have company for dinner. It had been a while since due to the COVID-19 pandemic.

Total carbs for the day: 174.

T2D Healthcare Services Checklist

noreply@blogger.com (éli) — Thu, 23 Apr 2020 19:13:00 +0000

This checklist is to help you keep track of and plan appointments you should be having with your healthcare team, and what you should be doing to manage your diabetes in between appointments. This is the HEALTHCARE BASICS CHECKLIST. Take this list to your primary doctor, and start ticking the things off you already have an appointment for. The doctor can help you with things you still need help arranging. Most should be covered by your insurance if not all.

Blood glucose test (HbA1c test)
Blood pressure check
Cholesterol check (for blood fats)
Eye screening
Foot and leg check
Kidney tests
Advice on diet
Emotional and psychological support
Diabetes education course
Care from diabetes specialists
Free flu shot
Support with any sexual problems
Help to stop smoking
Specialist care if you are planning to have a baby.

My Standard Weekly Menu

noreply@blogger.com (éli) — Thu, 23 Apr 2020 18:59:00 +0000

Planning a menu for the week helps me know what to buy and tracks my cooking. It also helps me meet my goal to have a home-cooked, healthy meal most nights. By planning ahead, I can also keep prepared ingredients and leftovers to make cooking easier as the week gets more hectic or for those nights when I am not inspired to cook everything from scratch, at least for weeknight cooking, My plan is to have a list of dishes that cook easily using ingredients I can easily find, but that can be changed up each week for variety.

I cook for a vegetarian daughter, an almost vegetarian son and I am diabetic so let's just say it takes a bit of creativity!

Here is my basic menu for a week’s worth of cooking, developed with these principles in mind. I do try to remain flexible to take advantage of special occasions, requests from family members, or the availability of a seasonal ingredient.

Monday - Sunday Leftovers

Tuesday - Taco Tuesday (Turkey Tacos are a family favorite, but tacos, in general, are super easy, fun, and fast. (. Sub turkey with avocado or beans if you are vegetarian and it is just as tasty.)

Wednesday - Crockpot Meal (Prep what you can the night before. Cook thinking of leftovers for the next day. Turn the Crockpot before you leave for work and add the final touches when you get home .)

Thursday - Leftovers

Friday - Crockpot Meal (Prep what you can the night before. Cook thinking of leftovers for the next day. Turn the Crockpot before you leave for work and add the final touches when you get home .)

Saturday - I like to make a hearty breakfast. Friday Leftovers, Grill, Sandwiches or Special Requests

Sunday - I take special requests and I cook thinking of leftovers for the next day.

Shopping list: Keeping the pantry stocked is the key to cooking at home. If I open the fridge and see nothing quick or easy to cook during the week, I tend to order out, especially if I waited too
long and I am starving. Here is a standard list of ingredients to keep on hand to make an entire week’s worth of meals:

Produce: fresh fruit for snacking and breakfast; salad greens and vegetables; seasonal vegetable; broccoli; potatoes or sweet potatoes; onions; garlic
Meat: boneless chicken breasts; bacon (I get turkey bacon), ground meat and sausage for the freezer (also turkey); other meat that you like for stir-fries or grilling
Eggs: I buy 1 carton of 18 to make sure I always have enough eggs on hand for a quick meal
Dairy: yogurt for snacking and breakfast; one or two kinds of cheese; butter, almond milk
Bread: tortillas (i buy corn for me, flour for others); breakfast bread (croissants are my fave); sandwich rolls
Pantry: various dried pasta; canned beans and tomatoes; tomato puree; chicken stock; olive oil and vinegar; salsas, sauces, and condiments that you enjoy (I make my own); nuts and popcorn

Food Diary - April 22, 2020

noreply@blogger.com (éli) — Wed, 22 Apr 2020 22:04:00 +0000

The food — Write down everything I eat or drink, every day, no matter how small. Included ingredients if I know them.

The amount — Write down the amount (small, medium, large) if I know the serving size that would be even better.

The nutrition stats — Calories, fat, carbs, and sugar are what I watch.

The time — When do I eat – as well and how much do I eat at the time?

The scenario — Am I eating at home, or somewhere else? Am I eating alone, or with other people? Am I focused on another activity while eating, or was eating my only preoccupation?

My feelings — Record how hungry am I (on a scale of 1 to 10) before I eat, and note how happy or sad I am before, while, and after I eat.

Why do I want to keep a food diary? To hold myself accountable, count carbs, and identify patterns so I can change them.

Goal — Lose weight, and take less medicine.

Hunger Scale I use: http://www.dchs.nhs.uk/assets/public/dchs/llb/tools/tools_1-11/4_DCHS_A5_4pp_The_Hunger_Scale.pdf

-----

Breakfast: Skipped

Lunch: 2 pieces of fried chicken, a bag of Cheetos, and a diet orange soda

Total carbs: Approximately 72.

Time: 1:00 p.m.

Scenario: Eating at my desk at work while I am on the computer.

Hunger Scale: 3 (when one is beyond hungry and 10 is beyond full)

My Feelings: I was neither happy or sad. I felt calm.

Snack: One Reece's Peanut Butter Cup, One Fun-Size pack of M&M's.

Total carbs: Approximately 10.
Time: 4:10 p.m.
Scenario: Eating at my desk at work while I am on the computer.
Hunger Scale: 4  (when one is beyond hungry and 10 is beyond full)
My Feelings: I am not sure. I should have asked myself before I grabbed the snacks.

Dinner: 10-piece chicken nuggets from McDonald's, small fries.

Total carbs: Approximately 50.
Time: 6:45 p.m.
Scenario: Eating alone in my car
Hunger Scale: 4  (when one is beyond hungry and 10 is beyond full)
My Feelings: Rushed. Frustrated. Unprepared.

Total carbs for the day: 132.

My Food Diary Guide

noreply@blogger.com (éli) — Wed, 22 Apr 2020 17:03:00 +0000

From my LiveJournal...circa 2019

What exactly is a food diary?

A food diary is a record of foods that you eat on a meal-by-meal, daily, or weekly basis. I can include nutritional or other dietary information, organize and track foods by food group, and so on. This lets me monitor what, when, and how often I eat, as well as where your nutrition needs lie.

How does it help me?

It keeps me accountable for my calorie/carb consumption.
It helps me zero in on my nutritional needs.
It helps you identify your eating habits, and correct them if necessary.
It works well together with other types of health diaries.

What am I tracking?

The food — Write down everything I eat or drink, every day, no matter how small. Included ingredients if I know them.

The amount — Write down the amount (small, medium, large) if I know the serving size that would be even better.

The nutrition stats — Calories, fat, carbs, and sugar are what I watch.

The time — When do I eat – as well and how much do I eat at the time?

The scenario — Am I eating at home, or somewhere else? Am I eating alone, or with other people? Am I focused on another activity while eating, or was eating my only preoccupation?

My feelings — Record how hungry am I (on a scale of 1 to 10) before I eat, and note how happy or sad I am before, while, and after I eat.

Why do I want to keep a food diary?
My why — (Examples: I want to lose 50 lbs. I want to monitor how much sugar I take.)

Goal — (I want to reduce the amount of insulin I have to take. I want to give my best to my loved ones and that includes my health.)

Be honest, keep it handy, and keep at it!

My first six days attempting to use the Flash Libre

noreply@blogger.com (éli) — Wed, 22 Apr 2020 16:56:00 +0000

From my LiveJournal...circa 2019

Flash Glucose Monitoring - Day 1

"A flash glucose monitor is a small sensor that you wear on your skin. We call it Flash for short.

It records your glucose (sugar) levels continuously throughout the day and you can access them by scanning the sensor whenever you want to.

The sensor doesn’t actually measure your blood sugar level, it measures the amount of glucose in the fluid that surrounds your body cells – called interstitial fluid. There is a small, time-delay when checking this fluid, especially after eating or if you're exercising. So, your flash glucose monitor result isn't always exactly the same as your finger-prick result. This means you'll still need to do a finger-prick test if you’re thinking of changing your treatment at any point, like if you need to take more insulin or if you're treating a hypo, so you can get the most accurate result.

There is only one flash glucose monitor manufactured at the moment. This is called the Freestyle Libre."

— The above blurb was retrieved Jan. 17, 2019 from https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/testing/flash-glucose-monitoring

So far, I have not been successful at it but I suspect it is a user error and not the Flash. I am on my second sensor. The monitor could not read the first sensor despite several tries. It said the sensor was not reading correctly. Certain that it was fine I kept trying but no-go, so I removed it. The needle was bent. There is a small needle attached to it that gets snap-pressed into your arm. I was really scared to do it last night because I was afraid it would hurt but I didn't even flinch. It was virtually pain-free.

I suppose in my hesitation I must have been too skittish and the needle did not press in properly. When I peeled the sensor off the needle was bent. It has an adhesive, a very good one so it was not that easy to remove. I was glad to know it wouldn't just fall off or something. Those things are kind of expensive.

So, I have applied a second sensor. This second one is not erroring out, but Flash keeps reading that it is loose on my skin. Although the video I watched about and the article above say it reads through clothes, I will pull my sleeve up this time. It is my third time trying with the 2nd sensor and both times before I had clothes. It stinks because I have to wait 60 minutes every time before I can start the sensor again. It's 8:20a now. I have been trying since a little before 6 a.m.

---

I made the mistake of not waiting for the 60 minutes. It said to try again but, in the background, it was still counting down (44 minutes left I think?) so it restarted at 60 minutes. I am waiting until 10a before I try again. LOL aye aye aye!

Okay, this is not funny anymore. It's my third try and I had to start with a new sensor again (another 60-minute wait).

10:38a — I decided to write the doctor's office for assistance. I just tried again and I have to wait 60 minutes. Now I'm slightly annoyed.

11:54 — Same result. ง(•̀o•́)ง !!!

I never received a response from the doctor.

Flash Glucose Monitoring - Day 2

I'm feeling a bit anxious about what to eat and tracking my food and glucose. I don't know why. I want to be on top of it but I think I'm scared of what I will have to write down. Maybe I am not ready to face it. It feels slightly overwhelming and when I feel overwhelmed, I get paralyzed sometimes.

Nothing to do but to start. I have not even taken my first reading this morning. The monitor still isn't reading the scanner. I have the second scanner still on me. They are too expensive to waste on mistakes. A pack of six cost me over $200. That means every sensor average over $30 each.

I check my BgL by pricking my finger. I have not had anything to eat so it's a fast reading.

10:44 a.m. — Haven't had anything to eat or drink.

BgL: 320 before 11 a.m. Lunch

Basaglar: 80 cc

Humalog: 30 Base + 8 due to reading

Day 3 and 4 I didn't even bother with it. It was the weekend and I was too busy to bother.

Flash Glucose Monitoring - Day 5

Day 5 and it's a Monday. I am at work and already tried to use it early this morning. The doctor wrote back that I could go back to see her assistant (which is a long drive for me) or call the company and see if they can assist me. I am very annoyed and feel like giving up on the whole thing. Carmen thinks it is a waste of money and not worth it (typical of my sweet, negative-nancy lol) but I am not quite there yet. My BgL is very high today (496) after just a cup of coffee which means my levels are completely out of control and that translates into a lot of finger-pricking until it is regulated again. If I can manage to learn how to use the scanner I think it will really help the doctor and me. So I'm going to contact them and see if they can help even though I'm very annoyed and I am getting frustrated.

—

I called and they said the sensor was faulty and they would send two replacements at no extra cost. Yay! I will try the third one when I get home and hopefully, the third time's a charm.

Flash Glucose Monitoring - Day 6

Success! Yay! It is extremely useful now that it works. I learned that it does actually read the same way as the finger pricking, nor does it substitute it, but the data is more accessible and it is way easier for me to check and report back to the doctor. I love it so far!

Abbott Lab did replace the sensors and sent them overnight at no cost to me as promised so I'm happy about that, too.

Why Use Lists

noreply@blogger.com (éli) — Wed, 22 Apr 2020 15:34:00 +0000

Keeping a list of tasks you need to perform is like taking notes when you are listening to a lecture. When you take notes, you need to filter external information, summarize it in your head, and then write it down. Many studies have shown that note-taking helps us distill the information we hear and remember it better than we would if we had just heard or read it

Lists are easy to read, organize information, provide structure, help you arrange things in order, and prioritize the important tasks. They help accomplish goals, avoid repetitive behavior, and are excellent tracking tools. The mind loves lists. The brain decides which pieces of information to hang onto for later, partly as a result of how much work you do to them upfront – so the more you mentally manipulate a piece of information, the better you will remember it. That’s why it is surprisingly easy sometimes to remember what is on your to-do list even when you are not looking at it.

Anyone with a full schedule and no structure will struggle to cope. Anyone with a full schedule, who is managing their diabetes is going to struggle even more. A system is needed – and scribbled notes or sticky notes everywhere are not going to cut it.

To-Do Lists
One of the most important reasons for keeping a to-do list is the organization. Organizing your tasks with a list can make everything much more manageable and make you feel grounded. Seeing a clear outline of your completed and uncompleted tasks will help you feel organized and stay mentally focused. The list should be clear and to the point to help get the task done and prioritized.

Checklists
Checklists will help ensure that important steps in your daily routines are not missed. Even with a routine it super easy to forget something when you have a lot of moving parts. Checklists reduce the number of things to hold in your head. Even when you have a routine, it is very easy to miss a step, Checklists map out actions and that reduces stress. Whether checked off or not, your mind will remember more easily.

Using a planner to record appointments, reminders, and notes is essential. I personally enter appointments, write notes, and preplan my paper planner and enter reminders and recurring appointments in my electronic calendar. Find what works for you and helps keep you sane.

Diabetes Management Checklist

noreply@blogger.com (éli) — Wed, 22 Apr 2020 15:28:00 +0000

The is a preplanning checklist that provides guidelines and principles on how to manage your diabetes for a lifetime.

1. Plan what you eat and follow a balanced meal plan. See your dietitian at least once a year.)

2. Exercise at least 30 minutes a day. Talk to your doctor so adjustments can be made to your medicine schedule or meal plan, if necessary.

3. Follow your medicine schedule as prescribed by your doctor.

4. Know what medicines (brand and generic names) you are taking and how they work. Always keep a list of your medicines with you.

5. Test your blood glucose regularly, as recommended by your health care provider. Test more often when you are sick.

6. Try to continuously keep your blood glucose level at the recommended range. If your blood glucose is less than 70 mg/dl and you have more than one unexplained low blood glucose reaction a week, call your doctor. If your blood glucose is greater than 160 mg/dl for more than a week or if you have two consecutive readings greater than 300 mg/dl, call your doctor.

7. Contact your doctor when your blood glucose is over 300 mg/dl. Test your urine for ketones if recommended by your doctor.

8. Record your blood glucose and in a recordkeeping log. Bring your logbook with you to your doctor's visits.

9. Keep your scheduled appointments with your health care providers. See your doctor at least every three to four months for regular check-ups if you are treated with insulin. See your doctor every four to six months if you are treated with other diabetes medicines or if you are managing diabetes with diet and exercise alone. More frequent visits might be necessary if your blood glucose is not controlled or if complications of diabetes are progressing. Make sure your health care provider checks your blood pressure and weight and examines your feet and insulin injection sites.

10. Have a glycosylated hemoglobin test (HbA1c) at least two times a year or more frequently as recommended by your doctor.

11. Have an eye exam (including a retinopathy screening test) and urinalysis test once a year, or as recommended by your doctor. (Your doctor might request that you have these tests more frequently.)

12. Have your cholesterol and triglyceride levels checked (lipid profile test) once a year

13. Have a dental exam every six months.

14. If you have any signs of infection, call your doctor or health care provider.

15. Practice good foot care and skincare.

16. Manage stress as best as you can. You might think about attending a stress management workshop, exercise, get enough sleep.

17. Discuss your travel plans with your doctor. Make sure to bring enough medicine and supplies with you on your trip. Keep medicines, syringes, and blood glucose testing supplies in your carry-on bag. Do not check these supplies in case your luggage is lost.

18. Continue learning about your diabetes to maintain and improve your health.

No can not only save you time and trouble - it can also save your life.

noreply@blogger.com (éli) — Wed, 22 Apr 2020 15:18:00 +0000

I am so proud of myself because this past weekend I told someone no and put my health first. It does not come naturally to me to put myself first usually. I was so surprised after the words came out of my mouth! I was asked to go pick up my granddaughter around 6 in the evening when I was just about to start dinner. Dinner was already later than I hoped to start, but picking her up would have set me back at least two more hours. (She lives about 45 minutes one-way.)

Historically, I would have postponed dinner or not cooked at all and grabbed something en route or on the way back for her and me through a drive-through in an effort to save time, not inconvenienced anyone else (except myself) and not even considered saying no.

This time I said they would have to wait until after I had cooked and eaten dinner (around 8p) - before I could leave to pick her up. Okay, that was not technically a "no", but it is a start! The result caught me by surprise. They ended up bringing her and suddenly all the reasons given why they couldn't bring her before did not matter as much as bringing her earlier. Funny how that worked out.

T2D Daily Checklist

noreply@blogger.com (éli) — Wed, 22 Apr 2020 13:34:00 +0000

This is a self-care planning list to be included in your morning and bedtime routines. Some of the to-do items on this list seem obvious but trust the process. Writing the tasks down or entering the routine into your calendar gives your mind more space to think about things that are not routine; those things you do not have to remember every single day for the rest of your life. Once you have a static list, you can just refer to it, and literally and mentally check it off as done. That is a very satisfying feeling.

Take your medication. (I know. I know. Write it down anyway.)

Inspect your feet. (Catch problems early due to nerve damage early and/or poor circulation and get them treated right away. Amputation can come from simply not caching a problem in time.)

Brush and floss your teeth. (The higher your blood sugar level, the greater the supply of sugars and starches — and the more acid wearing away at your teeth.

Stay active. (Do not overthink it. Park far away from the store entrance. Do housework. Dance. Ride your bike.)

Eat healthy meals and snacks. (Have a snack before bed. Remember to bring lunch and snacks with you when you are out and about so you are not caught off guard when you get hungry.)

Protect your skin. (Wear a good sunscreen during the day. Moisturize your skin before bed.)

Get a good night's sleep. (Go to bed at the same time every day. Turn off the lights. Listen to ambient noise or better yet nothing. Whatever will help your mind and body turn off.)

Meal Planning 101: Set aside time to plan meals.

noreply@blogger.com (éli) — Tue, 21 Apr 2020 07:53:00 +0000

"When you follow a healthy meal plan, exercise regularly, and take your medicine as scheduled, you’ll successfully manage your diabetes without a problem." I read that and I want to scream. It is partially true, but it is also incomplete, shallow and simplistic.

The issue is not lacking desire, willpower, or drive. It is not due to self-pity. Let's just get that out of the way once and for all.

The challenge is the logistics of it all. If you have a partner, it helps but it still frustrating in the best of circumstances. How does a person with a full-time job find the time to prepare healthy meals? The last thing on your mind when you come home from work is finding a healthy recipe, all the ingredients, preparing it, cooking it, and then cleaning up.

Throw family and their needs and wants into the mix and it is enough to make anyone order a pizza and call it a day. In the United States, fast food is abundantly available at any time of the day or night, ridiculously cheap and extremely accessible and convenient.

That is where meal planning can offer very real, very practical help. It is an essential tool in managing diabetes.

Because what we eat, how much we eat, and even when we eat - all play an important part in managing our blood glucose levels, meal planning helps create optimal conditions for your body to work better.

The key is to plan far enough in advance so that you anticipate what you are eating, are well prepared for the meal, keep the meal preparation and cooking as easy as possible, and train others to respect that by keeping to your plan.

Stick to what you know in the beginning. If you want to plan a meal outside of the routine, prepare for that meal by jotting it down and any ingredients you will need you do not already have, and schedule time for the day you want to cook that particular meal - preferably on a day off.

Remember: The hardest part is the logistics. Set aside time to plan meals. Meal planning does require some time but it time well spent. Try to give yourself 30 minutes once a week to think about what meals to make. If you need more or less time that's okay.

It is very easy to feel overwhelmed by planning ahead for meals. Start with planning dinner meals only and instead of 7 meals, cook 3-4 meals and plan for some leftovers and free days.

Current Menu Planning Checklist:

Try to plan on the same day every week.
What meal will you cook? (Center meals around the vegetables instead of around the protein.)
What ingredients do you need?
How much time does it take to prepare the meal?
How much time does it take to cook? (I prefer recipes with a cooking time under 30 minutes unless it is the weekend.
What day do you plan to cook each meal?
Are you cooking enough to have leftovers? (Make leftovers into another meal by adding something else.)
Create a grocery list based on the ingredients needed for the next week or two.
Adapt recipes to taste. Here is where you can get creative without feeling overwhelmed.
Stick to the plan.

Turkey Tacos

noreply@blogger.com (éli) — Tue, 21 Apr 2020 05:41:00 +0000

INGREDIENTS

1 lb lean ground turkey (Buy this in bulk when it's on sale, I stock up.)
1 tbs of olive oil
2 tbs diced fresh onions
2 tbs Seasoning of choice for that Latin flavor, I use my blend of cumin, salt, pepper, oregano
1/2 cup salsa Your favorite salsa (I prefer to make my own and keep it at the ready.)
2 cups shredded lettuce. Use whatever lettuce you have. (Don't overthink it.)
1 cup of diced Roma tomatoes
1-2 avocados add to taco bowl
1 lime optional
1 cup salsa for topping

INSTRUCTIONS

Add the seasoning to the raw meat and blend it well.
Heat skillet on medium/ high heat with olive oil.
Add ground turkey, start to brown.
Add the onion, and garlic and stir.
Once fully browned, (10-15 minutes). Add salsa & stir. Turkey cooks fast.
Cook 1-2 minutes.
Serve with corn or flour or tortillas, shredded lettuce, add other veggies: tomatoes, avocado, cucumber (whatever you have). For an even healthier option serve it over the shredded lettuce, veggie mix and skip the tortillas!
Top with hot sauce, salsa, and greek yogurt!
Optional: lime wedge for flavor

COOK TIME: 15 Minutes

Why I Want to Meal Plan

noreply@blogger.com (éli) — Tue, 21 Apr 2020 04:57:00 +0000

Meal planning consists of three basic steps: 1. Selecting your meals for at least a week. 2. Shipping for the ingredients based on the meals you have selected. 3. Setting aside time to prepare the upcoming meals you chose. I like to add 4. Entering it all in my paper planner (pen to paper makes me happy).

Most people know that meal planning can help save money, lose weight, simplify the cooking process, and reduce the stress of "what's for dinner?" Those are all common reasons that many choose to have a meal plan.

For me, it is about finding that sweet spot between meal planning and getting to eat spontaneous meals from time to time. It is about avoiding foods that are slowly poisoning me when someone else prepares the food without feeling remorse afterward or beating myself up because I made a poor choice or made someone feel awkward, rejected or slighted in some way. Saying no at a restaurant is simple; you order what you want from a menu and skip what you do not want. Rejecting a meal specially made meal when you are invited as a dinner guest in someone's home is an entirely different, much more delicate matter - especially among Latinos.

I have gone to both extremes: coming up with a reason to cancel, or accepting the invitation and eating whatever I was served; neither of which I recommend. The more consistently I meal plan, the less anxious I will feel about occasionally indulging in a meal made with love at a friend's.

Meal prepping can involve eating the same dish or types of food a few days in a row. It is not for people who prize variety and freshness above all else. I do not mind leftovers, I would even say I enjoy them. What I want is options and simple recipes for everyday meals. I want sanity and peace.

I will not stick to fancy dishes or the time and effort they take on a daily basis. I do not always want to start from scratch or spend hours perusing a cookbook. That is just not for me. I want to be intentional and mindful about what I eat, understand how it fuels my body, be aware of how it makes me feel, and enjoy the company I am with. I am not fascinated with or entertained by how unique or special the dish is.

Cooking is the means to an end for me. It is not a passion of mine, although I love cooking for loved ones, I am not a foodie or an epicurean by any means. I love a well-prepared meal and enjoy it most when in good company. I need to enjoy meal planning and to keep it simple for it to be sustainable.