I Am Back and I Am Blessed

Where has Bob been?

I will get to all of that in this post but first want to thank those that were concerned and reached out.  I also am still amazed as this blog continues to find its way into the lives of people around the world.  I hope the material is / has helped someone to reach my level of success with my journey or even just helped them accept that being a diabetic is not a a hopeless state to be.

Morning fasting Blood Sugar levels:

02/10/2014 - 155
02/11/2014 - 116
02/12/2014 - 133

Yes that is horrible but when you find out what I have been up to I am good with these and actually shocked they might be this low.

Where was I?

My wife and I try to take Christmas and spend it with her aging parents in Florida.  She goes down there 4-5 times a year but Christmas is my time to go and spend a couple of weeks.  This year, I am on a contract that allows me to work remotely so I decided to take an extended time in Florida and try to rebuild my batteries as I was getting ready for some heavy work schedules coming in February.

During this time, I was going to put out a few posts but my machine at home shut down with a power outage and I had no access to my pc.  I have a laptop for my contract I am on hat machine but the machine belongs to my client and I can only do things back on the local servers when using their pc.  I can use the browser and log into my pc at home remotely but when it is not one it does not work.

So I apologize for no posts or contacts.

Why am I okay with my numbers being so high

When I went to Florida I thought what a good time to analyze my body and run some tests regarding my diabetes.  I am still a diabetic and have some solid proof that it is not cured, but I can put it under control.  I also bought a new book that has some great information regarding natural methods for controlling diabetes.  Many of the things I have been doing are in the book.  The book is Miracles From The Vault, Anthology of Underground Cures.  It is fascinating to learn of the science studies that have been conducted and have proven there are some natural cures out there for diabetes, cancer, joint ailments, and many other diseases.

I am cautioned about the word cures for diabetes but do understand what it means to remove cancer and be cured.  I will share this information in a series of blogs along the way.

Back to my tests.  I was going to be out around 6 weeks so thought I would see what thing appears to be the one thing that holds my BG level in check - not to hold you in suspense but I am convinced it is the supplements.

Test One - Remove Regimented Exercise

When I started my exercise program I had already dropped my BG level.  I have always suspected that exercise is more about life style and long term health.  DO NOT GET ME WRONG - EXERCISE IS A MUST.  So keep up the exercise for your mind, body, and soul.  However, when I was in Florida and did not exercise - my BG levels did not change much.  One could argue it was the first week and the long term effects were still in place.  I think it is my return that is convincing.

Test Two - Remove diet concerns and add back exercise

I stopped my green drink, stayed with the supplements, and added in a couple of trips to the YMCA but more importantly I took up Hot Yoga or went a few times.  It is AWESOME and I plan on adding it to my program back in Nashville at some point in time.  Once again during this phase my BG levels did not change much.  So now I was eating normal food, things I would stay away from in my former life.  What was changing was my weight.  Not a big surprise, but exercise was not helping that much with keeping my weight down.  Yup I did gain 10 pounds over the 8 weeks I was gone - ouch will take the same time to get it back off.

Interesting thing, I am now at the same place I was back in September when I had my first doctor visit and was at  187 pounds and A1c was 6.4 with Fasting Blood Sugar levels about what they have been the past two days.

So is diet important - yes it is and the series I will finish on meal planning, I think the key is meal planning not diet.  I am a big fan of what my Dad taught me - "If you do not stand for something - you will fall for everything."  I think when you are not planning your meals and watching your food intake - you will random buy and intake bad food.

Test Three - all bets off and have a good time, no supplements, no exercise, but I was cautious on food intake

Needless to say my BG level shot up.  I did have a scoop of ice cream each and every day for the second week.  I am sure that is the major contributor to the 10 pounds.

So why do I think it is the reduction of the supplements that was the real tool.  When I returned home on Sunday I started taking the supplements again and have only had one chance to go exercise and my BG levels are starting to come back down.  Please keep in mind, when I discuss my supplement regiment, I am including my green drink and the power foods I put into the drink.

I think a good supplement program is important in controlling our diabetes.  This is all I did originally when I started to lose weight and also drop my BG level.  After this trip - I am even more convinced of it.

The book I mentioned also confirms this with some good science to back up why.

I am not saying drop your medicines and go to supplements.  I am saying it is going to be the long term brick I keep in my foundation of fighting this disease.  I would encourage you to talk to your doctor about a good supplement program.

Why am I blessed - I am a diabetic?

Most of you know I do not feel that way.  Yes, I am a diabetic but to me this is so small when put it up against those wounded warriors, people with no jobs, no medical insurance, other severe health problems, and so many other life situations.  So I have diabetes, I guess it is my small cross to bear but I do have so many other blessings.

My dog had surgery to remove cancer before I left.  We could not leave before Christmas because he had a severe infection and had to go back into the hospital.  When this happened, my son changed his plans and rode with us to Florida, so I got two days in a car with him.  See, one small thing with my dog gave me a day with my son - what a blessing

 My father-in-law was placed in the hospital twice while I was in Florida.  He is okay and had some minor issues.  But through the process I think he continues to learn of the value of his eating habits and taking care of Mom.

My mother-in-law had to have some deep facial cancer removed.  She is okay but it was hard to see such a loving face cut and left with a scar.  She is 84 years old, double stroke patient, and suffers so many things but she still has the soft looking skin of a 60 year old.  She looks great - so when they cut her face it was a shocker.  However, she did not appear to mind as much as she was excited to get the cancer removed.  I think her state of mind that we sometimes get frustrated with was a small blessing to help her accept the surgery.

I have my own business and have had my ups and downs in this bad economy.  While in Florida, I had to work to keep my current contract requirements completed and to complete proposals for two more opportunities.  God must have been on my shoulders as I landed both of those contracts and they will be good long term revenue for the company.

I had one week of time with my wife in a quiet little community, Cedar Key, in Florida.  Our hotel room faced west and we saw some of the best sun sets.  The entire week was a blessing to get that much time with my wife - she is so much fin to be with and times like this make me wish I had more time with her.

God, I want to thank you for the people you have placed in my life and the blessing they bring.  I am also grateful for your support in landing the new contracts.  But most importantly, the week you gave me with my wife and the times we shared are priceless and I thank you for that time.  

Bob,

What Does My Body Want From Me? - Part 5

The big day - creating a journal

I want to welcome our new visitors and it appears we have picked up someone from Germany.  Welcome to the blog and I hope you get some valuable information from each post.

BS - 101 this morning.  Appears I am at 100.  The following chart identifies where you fall in the spectrum of diabetes:

Fasting Blood Sugar Levels - This is the one taken in the morning
Normal - 70-100 mg/dL
Prediabetes - 101-125 mg/dL (I am on the low side of this and appears to be my level)
Diabetes -125 mg/dL and above

Since I have been as high as 530 and often in the 200s - I was and still am a diabetic.  I have not cured it - I am just managing it through a life style change.

BP - 112/74 (home machine) - HR - 62 still holding good on this.

Whew, the big day is upon on and I feel like we have been preparing for a golf tournament.  Now we just have to execute what we have been working for and make this thing happen.

I am going to ask you to dig deep down inside yourself and make a simple pledge to stay with the journal for 90 days.  I am asking for ninety days for two simple reasons - our A1c measures in a 60 -90 day cycle so it is a nice rhythm to get into.  Secondly, if you do this for 90 days, it will provide a lot of information as to what is going on.  For me - the journal helped me bury in my mind the things that impact me so when it starts to occur again, I can understand quickly how I have gotten out of sync with my numbers.

We have discussed a lot of different things in the past two months and hopefully I will bring them out in this journal again - not to explain but to remind.

I hope you have a computer and can do this on a spreadsheet as it really helps to track and see progress.  I have a VA portal that has some of the tools to help with the journaling but not all of the tools.  You can also use the free one at https://247.diabetes.org/Home.aspx they have some of the basic information you can use.

There are many others and some cost.  I did not find any that measured what I wanted to measure so I created my own.  There are also many meal planners on line but again, I did not find any that was really exceptional.

You can do the research and maybe you will find one on the internet that works for you.

So let's get  started.

For every line item in the spreadsheet I would keep track of calories, carbohydrates, Glycemic Index, and Glycemic Load, Protein, and Fiber.  All of these help monitor what is going on.

I created a daily sheet and then created one for the week's average followed by the monthly averages, and then a program average.  Yes, I know this is a lot but is not your body and health worth it.  It took me 60 years to destroy my body - I guess giving it back 90 days to learn how to repair itself was not all that bad.

What I drink.

I do not consume much alcohol, if any, but I had a line in my spreadsheet for the following items:

Red Wine, Alcohol, Water, Coffee, Milk, Fruit Juices, and Soft Drinks.  By monitoring these I could see what I was adding to my body through drinks and what the impact might be.  After reading about juices and their GI and GL I gave them a toss along with most of my coffee and soft drinks.  Went back to water with a squirt of B-12 flavoring.  I got some taste and pleasures and add some B-12.

What I smoke.

At one time, I smoked so I had that on my chart - how many cigarettes or cigars did I smoke a day.  I quit that habit two years ago so this time around I did not have to log anything in my journal.

Oh, Oh.  I think I just let out a dirty little secret - it appears I have tried the journaling more than once.  Yes I have - as a matter of fact 3 times.  So I am an expert at starting and stopping.  But this time around, I knew I wanted to change and I was going to stay with it.  I was going to journal and test and make sure I knew what was going on.  I succeeded this time and that is why I am asking for 90 days.  I always thought I could do it for a couple of weeks and be done - did not work.

What is my sleep pattern.

Add a line that allows to to register when you went to bed.  Add when you might have actually fallen asleep and another column for when you woke up.  I am a tosser when I go to bed so there might be times I went to bed at say 10:00 PM but did not fall asleep until midnight.  Remember, we are trying to determine YOUR SLEEPING pattern not you in bed pattern.  Rest is good but it is the sleep our body needs to regenerate its energy and strength.

I also added in after a while, my mood or did I feel like I was under any stress or bother.  I had a journal just for my feelings - they play a big part as well.  Right now I am stressed out with some work stuff so I know it is there.  I have the ability to move through it now without spiking my sugar levels.

What medicines and supplements.

I had a line in my spreadsheet for reach medicine I took and when I took it.  I did the same thing for my supplements.  I found that I often missed my medications or did not take them at the right time.  This is important.  Most often I would forget to take them to work.  By journaling, I realized this and it become obvious.

I created myself a little container and took it to work with me on Monday's so I had my noon medications and supplements at all times.

I still do that with my supplements so I stay on top of it all.

What exercise did I do.

There are not many resources out there to help determine the calories you are burning or what exercises are helping you.  Again, there are ones you can pay for but I did not feel it was worth it.  So I simply created a line to show what exercises I was doing.  In the beginning it was walk the dog for two miles in the morning and evening.

Now it is a daily routine added along with the walks.  The important thing - do something.  Logging it will show progress.

What am I eating.

There is no question this one is difficult and consumes a lot of time.  I can only apologize but still encourage you as this one is the big one.  It will tell you a lot about your eating habits, patterns, and how much you are taking in of the important food groups.

Yes, I created a spreadsheet that had basically blank line items.  Across the top I had Breakfast, Morning Snack, Lunch, Afternoon Snack, Evening Meal, and Evening Snack.  I had a place I could log when I ate.  remember, us diabetics are driving for consistency - our body works better that way.  We want to eat and take our medications about the same time.

For each food I consumed, I had the grams, weight, or measurement.  I am a simple kind of guy so I have the basic same foods so mine was easy.  But I would also list the carbohydrates, fiber, calories, and fats for each food group.  I was into understanding GI and GL so I logged that as well.   At the end of each line and day I would have a total of each number.

I found out some interesting facts about my eating habits and times I missed and times I would not eat enough.   This is just not about measuring over eating - it is about measuring how we eat to fuel our body properly.

How is my blood glucose doing.

This is the big one - this is the one we are after at all times.  I had a spreadsheet to run this and a good meter that had memory in it.  I set my meter and made sure the clock and time was correct so it could help me monitor what was going on.

I tested when up woke up - Fasting test.  This will let you know what is happening to your body at night.  You will also be surprised how your sleep patterns impact this one.

I tested before I ate and after I ate.  Remember, testing after eating has been discussed as 1-2 hours.  I would learn to play and see what works best for you.

This is critical and may be you do not have to do them all for all the days.  I started out monitoring each one everyday.  When I discovered that certain foods did not spike my sugars, as much. I would stop.  Or since I tested in the morning I had a good idea what breakfast would do so I would skip breakfast test.

I did the same for my snacks until I settled in on them.

I often tested at night before I went to bed.

All of this was in my journal and as I started to make my life style changes I could see the results and was encouraged in so many ways to continue on.  It is why I say - give it 90 days.  If you are making changes and serious about controlling your diabetes, then you will see results.  The slightest gains will make you feel AWESOME!

I ask you now to give it some thought, ponder on it.  If you are ready to go on a journey, start your journal.  You know you and your body.  I am very detail orientated and want to know everything so mine was detail - yours may not be.  Make it YOUR JOURNAL for YOUR JOURNEY!

May God grant us one simple thing - the heart to listen to our bodies and change them as he would want us to change.  May we truly make our bodies as the temples he desires.

Best of luck on this one,

Bob,

PS.  You need any help setting up a spreadsheet - just email me and I will help - bob.dant@gmail.com.  If you have a difficult time getting the strips you need, you email me and I will see what I can do.  Do not let fear stand in your way or a shortage of resources - we are here for you.

God's Amazing Body and Science - Part 2

The nerve of our body!

Once again I want to say thank you to the readers who have reached out and are sharing this blog with their friends.  My dream is to have one person read this and make a change to their life - I am sure that is what God wants as well.  However, through it all, I am the one that is still learning and getting some good help from this blog.

They often say - those that serve get the reward.  I definitely feel rewarded in continuing my journey and having so many people I know are reading and supporting me.  A big thanks to all of you!

BS- 93 - WOW back on track - well for one day.  It proves I am still a diabetic, still need to watch every step I take, and also how fast my body can get out of whack but how fast it can come back.

BP - 134/80 (home machine) and HR - 58.  I was a little concerned but my machine was 134/84 when the VA was 110/70.  When my machine was reading 110/70 then I was 95/55 at VA - so I think my BP is starting to level off and be normal on its own.  It has only been a month since they took me off my Blood Pressure medicine.  My mom once told me patience is a virtue - I did not listen then and I am sure I am not listening now!

As always, this being Sunday my post is dedicated to God and his miraculous works in all of this and how he plays a big part in my life.  I also want to continue with this series that God and science do work together and it can be amazing when that happens.

My accident

Today I want to point out how great our nervous system can be and how it can let us down with an infliction like neuropathy and why that scares me so. I fear neuropathy for many reasons but I have damaged a nerve by accident and I am reminded of it everyday.  It might just be the event in my life that I now understand was a blessing.

When I was much younger, I was seal coating my driveway and it was late at night.  I asked my family to go to the ice cream store and get me a treat - yep before I knew I had diabetes.  While they were gone, I attempted to cut off my little finger - was an accident.  Skipping by all the details, I ended up in ER and had sliced my finger to the point where a nerve was exposed.

4 surgeries later the medical team and plastic surgeons where able to get the nerve in my little finger put back under the skin and protect it.  While these surgeries where taking place, the slightest bump or touch on my finger would make my eyes cross with pain.  Then once the surgery was completed, I was left with a little finger that is numb at the end of it and when it gets really gold I cannot feel it.

So when the doctor said I had neuropathy - it stuck in my head - I could experience the same thing I do in my little finger and I just could not imagine that happening.  I pray for anyone who experiences such afflictions.

Our amazing nerve system

I realize you will have a difficult time seeing this picture but you can find many pictures of the complexity and marvel of our nervous systems at http://www.bing.com/images/search?q=nerve+system+pictures&qpvt=nerve+system+pictures&FORM=IGRE#a 

Once again, I just find it hard to imagine that through evolution we would have such a wonderful system where a brain along with our nervous system could be so efficient in keeping it informed of all kinds of important information - and it processes it at a speed that is hard to comprehend.

Again, I will let WIKI explain the nervous system and it is worth a read at http://en.wikipedia.org/wiki/Nerve .  But the short version says this about our nervous system:

"A nerve is an enclosed, cable-like bundle of axons (the long, slender projections of neurons) in the peripheral nervous system. A nerve provides a common pathway for the electrochemical nerve impulses that are transmitted along each of the axons to peripheral organs.

In the central nervous system, the analogous structures are known as tracts.^[1][2] Neurons are sometimes called nerve cells, though this term is potentially misleading since many neurons do not form nerves, and nerves also include non-neuronal Schwann cells that coat the axons in myelin.
Each nerve is a cordlike structure that contains many axons, also called nerve fibres. Within a nerve, each axon is surrounded by a layer of connective tissue called the endoneurium. The axons are bundled together into groups called fascicles, and each fascicle is wrapped in a layer of connective tissue called the perineurium. Finally, the entire nerve is wrapped in a layer of connective tissue called the epineurium."

To know that this complexity of cable like system runs through our body and every part of our skin has tiny fibers to let the brain know what is going on.  Again, I am in computers and we have yet to invent anything of a computer that can come close to the magnificent work of art created by God.

Science to the rescue!

Now there are times, like my little finger, or neuropathy when our nerves get damaged, from injuries or from many different diseases.  But then science comes along and creates all kinds of tests to help identify the broken nerve.  They create medicines to help deaden the pain or even supplements or creams to help deaden the pain.  I have not really found any science that repairs the nerve but I am sure it exists.  I will focus on the tests today.

Tests

Again, WIKI is a source I use when just wanting to understand different terms and what they mean.  I also think the more you know and the more you can share with your doctor or specialists - the better off you will be in helping them help you. 

Wiki:  http://en.wikipedia.org/wiki/Neurological_examination has a better and more medical definition of the tests and a detail review why the tests are important.

There are are mental status forms of testing to check the long and short term memory sensors.  This will be important and soon I will have completed my research but there are many starting to say that Alzheimer may be classified as Type III diabetes - great!!!

There are tests to check the  Cranial nerves (I-XII): sense of smell (I), visual fields and acuity (II), eye movements (III, IV, VI) and pupils (III, sympathetic and parasympathetic), sensory function of face (V), strength of facial (VII) and shoulder girdle muscles (XI), hearing (VII, VIII), taste (VII, IX, X), pharyngeal movement and reflex (IX), tongue movements (XII). These are tested by their individual purposes (e.g. the visual acuity can be tested by a Snellen chart).   I just find this fascinating.

Another test can be conducted to check our deep motor system meaning our muscles and how they are working with our nervous system.  By the way, one of the ways to help neuropathy is to strengthen the muscles through exercise.

Another test is for tendon reflexes and we have all experienced the hammer test - this test our nerves in the tendons.

As diabetics we often, or you should, get a sensation test to see how our smaller nerves in our extremities, like our feet, are holding up.  If you are not getting one of these, please do so.  Even if you feel nothing now, it allows your medical team to set a base line.

You can also see these tests as videos at http://www.neurologyexam.com/

Here is my point, your body and God's creation of a nervous system is simply amazing.  This could not have happened by some evolution of any form.  I am not sure who or what you believe in, but I believe in GOD but more importantly, I believe a higher power had to have something to do with this beautiful body of ours.  I also believe that God, as a higher power, knew we would need help to help ourselves - thus we have science.  A belief in both allows me to use the medical team to help my body and God for hope and trust that the medical team is also his creation.

They do not need to fight, they can and should co-exist together in my little pee-brain.

May God continue to grant us the ability to learn about our bodies.  May he also give people the natural abilities to be inquisitive and to want to research ways to help ourselves.  May he also grant us scientists, doctors, and other medical people to help us manage a healthy life.

Bob,

What Does My Body Want From Me? - Part 1

Knowledge is power, powerful knowledge is a blessing

I did not test this morning as I am running in twenty different directions. Hold on a minute - I will test now while stressed out.

BS - 153 OUCH - I ate 2 hours ago.  I had an Asian wrap and some unsalted french fries.  I know that is bad but I was hungry.

BP - 134/83 (home machine) - Ouch - up from normal reading and it equates to a 110/70 at the VA.  - HR - 63 it also is up.

So what is going on with my body.  I have not done that much to change today from my normal days.

Let me walk through the past couple of days and paint a picture for you, then I will explain why this is all important.

Past three days

Starting Monday I was preparing for the Sr. Olympics Golf tournament so I golfed on Monday and Tuesday and then had to work in the afternoon to make up for golfing.  So I did not do any exercise.  I nearly stayed with my food routine except on Monday I ate late at a restaurant.  On Tuesday I had a box lunch at the golf tournament.

Wednesday I got up early to take off for work and spent an entire day working hard to make up for Monday and Tuesday and then ate again in a restaurant but had a light salad.  

I did not do much testing except in the morning and Monday was 102 and Wednesday was 113 - what caused the spike last night and into the morning.

Today the routine continues but today I got up late and had an early morning meeting.  So I hurried out of the house and did not test or take my green drink.  For breakfast I had a small bowl of Greek yogurt with fresh raspberries and some almond nuts.  Really bland food and not all that bad.

So what is going on.  Before giving you what I think is the answer, let me explain how I think I know the answer.  Understand everything I am going to say - bits and pieces will come from other posts in this blog so you might have to look back but I will keep it to a minimum if I do.

Building Knowledge

You have heard me mention the community within the American Diabetes Association and how we all exchange information.  There are a few themes that come through loud and clear from the experts - not me but them.

Food impacts my body different than yours

We all know that we are diabetics which means there is something a little off in our natural body processes.  We are either making too much insulin, not enough, or our blood cells are not taking in what they need - so they scream for more and the pancreas provides.  Thus the cycle of a diabetic.  This happens in a constant real-time state - meaning it is a perpetual motion event and does not have a starting and stopping point - it is continual.

Therefore, we not only have to understand our bodies but how does diet, exercise, supplements, and medicines impact our body.  Why can I do the same thing each day and get different readings?

This is precociously what needs to happen - you need to know your body at all times and know how to regiment it.  After all, we know that training our body to process properly is the key.  Routine is better than random; meaning eating, sleeping, working, exercising, and all other daily actives when done nearly the same each day will help our bodies and blood sugars be consistent.

How do I know - testing and routine

Testing is our weapon of choice.  How often do you have to test?

I go to the VA and they asked me to test on Tuesday mornings for a fasting reading and on Thursday afternoon after eating.  Much to their credit, they were trying to give me routine.  I followed their guidelines for years but eventually realized, after doing my research, that I needed to test more often during my journey and life style change.  I needed to know how my body would react to food, sleeping, exercise, and even stress since all of these contribute to my blood sugar levels.

I will not go into details on things you can find on the web:

How to Test: WebMD - http://diabetes.webmd.com/how-test-blood-glucose?page=1  This article is a general article on the concept of testing and what it means.

Step-by_Step instructions - http://www.livestrong.com/article/221926-testing-blood-sugar-level-at-home/

When to check - http://www.ehow.com/way_5297172_time-check-blood-sugar.html

Basically you need to know what your fasting level is - that is best taken in the morning after you wake up.  You need to know what it is before you eat and after you eat.  Journal what you ate and what it did to your blood sugars.

Taking it one to two hours after you eat -  and this time can depend on what you have eaten.  The glycemic index of food can make a difference.  I will discuss this in more detail in the next post.  But in a sense, the higher the glycemic index the faster it turns to sugar and the sooner you should test.  So sometimes it is best one hour after and sometimes it is best two hours after.

Know what you test before you go to bed.  Know how you are testing after exercise - what is happening to your body as it burns some of the fat and sugar out of the system.

I hope this quick review makes sense.

What is going on with me?

So now I have some knowledge I can apply to what is happening and I can start to gain some knowledge - powerful knowledge to control my sugar levels.

1. I have not been eating a very consistent meal plan these past few days and my body knows it.  Stepping out one day or one meal is not bad, but four days - I am asking for trouble.
1. I need to make sure I move back to a more consistent meal plan to can some control
2. Each day in the gym I burn about 600 calories and get my blood circulating.  I have not done any of that for three days.
1. Get back to the gym tonight
3. Stress is a big play.  I have stress associated with taking on an additional contract, stress with my current contract, and stress with the golf tournament.  Again, a little stress once in a while my body can handle, but not a steady diet of it.
1. Look to close down or manage something differently
2. Do not set too many expectations that cause stressed deliveries at work
3. Hand some of it off to others
4. No matter what, stress down a little
4. My sleep pattern has been all wrong and it usually is.  However, given all of the above, I am a walking time bomb for now as for my blood sugar levels.
1. Get some rest this weekend

You see, I now have the power knowledge to manage my blood sugar levels.  I did that so I am control of my disease - not the medical industry.  I did that so I could adjust daily not ever six months when I went to the doctor.  I did that - because I want to be a CONTROL FREAK when it comes to my diabetes.

May God grant you the wisdom to test and get to know your body.  Learn to listen to what it is saying.  Give it a chance to scream in your ear - HELP!  God help us gain power knowledge so we can have power over our ailments - end the end this is what you ask us to do with your temple.

Bob,

I Still Hate Exercise

But my body does not!

BS - 113 this morning.  Since I have missed exercise for two days while on my golfing spree - and my sugars were up this morning - I would discuss exercise and diabetes and how I am doing

My love for exercise

If you did not catch my first post on this, please read, but I do hate exercise and I still hate it.  I have been at it for two months now and I can say the lifestyle change has been great and my body now desires the workout.  But for me - I still hate going to the gym to work out.

I have always walked the dog for 2 miles - say one and sometimes two times a day.  Many times I cannot walk the dog and my wife walks the dog - like a kid I picked up the dog and now she has to take care of him.  She is so sweet!

This exercise probably helps but not that much.

We diabetics need to do more.

My routine now is 1 hour on the tread mill where I start with a pace of 3.0 for 5 minutes to warm up.  Then I increase the speed to 3.5 and every 5 minutes I raise the incline 1 degree.  There are times I will raise the speed to 4.0

This is followed by 45 minutes of lifting weights - various forms of lifting.  I will focus on legs one day and arms the next day.  However, each day they both get some work out.

How does exercise help control blood sugars?

• Improves your body's use of insulin
• Burns excess body fat, helping to decrease and control weight (decreased body fat results in improved insulin sensitivity)
• Improves muscle strength
• Increases bone density and strength
• Lowers blood pressure
• Helps to protect against heart and blood vessel disease by lowering 'bad' LDL cholesterol and increasing 'good' HDL cholesterol
• Improves blood circulation and reducing your risk of heart disease and stroke
• Increases energy level and enhancing work capacity
• Reduces stress, promoting relaxation, and releasing tension and anxiety

Too much stress?

Intense exercise can have the opposite effect and actually temporarily increase your blood glucose levels right after you stop exercising. This is especially true for many people with diabetes. The body recognizes intense exercise as a stress and releases stress hormones that tell your body to increase available blood sugar to fuel your muscles.  If you have diabetes you may need to check your sugar after exercise to see if this happens to you. 

I do not take my kit as I do not do extreme exercise but I might be getting there.

Are there times we should be careful?

In some cases, you should hold off on exercising if your blood sugar is very high and your body is producing ketones. Ask your doctor about if and when you should hold off on exercise.

How does exercise help control blood sugars?

Normally, insulin is released from the pancreas when the amount of sugar (glucose) in the blood increases, such as after eating. Insulin stimulates the liver and muscles to take in excess glucose. This results in a lowering of the blood sugar level.

When exercising, the body needs extra energy or fuel (in the form of glucose) for the exercising muscles. For short bursts of exercise, such as a quick sprint to catch the bus, the muscles and the liver can release stores of glucose for fuel. With continued moderate exercising, however, your muscles take up glucose at up to 20 times the normal rate. This helps lowers blood sugar levels. At the same time insulin levels may drop in anyone not taking insulin so the risks of hypoglycemia or low blood sugar is minimized.

My request of you!

Please do your body justice and start doing something today.  I cannot explain how great I feel these days and the energy level is up there.  I cannot say it is all exercise; but on the days I do not go my body knows it.  My lovely wife has been asking me for years to go exercise versus sitting around on the couch or working at my desk.

As always, she has been 100% correct.  So I am pleading with you, Get Up, Get Going, and Get To Doing Something!  This will be your new motivator and we will all use this to make changes.  Your body needs it and your loved ones will enjoy the new you.  You being the closest loved one you have.   But most of all, your blood sugars will enjoy not being so high.

If you stay with something for 21 days it becomes a habit and it will become a lifestyle change.

For a guy who hates to exercise - my body now asks for it and it keeps me motivated, 

Set a goal - take 15 minutes out of the day and promise yourself you will do something today requiring some exercise.  If you do nothing - take a 15 minute walk after a meal.  If you walk a little, add 15 minutes or increase your walking speed.  If you are walking a lot, them time to do something else.  

But please - add some exercise - do not be like me and let it go for so long - make it part of your daily life style. I promise - you will appreciate the move you just made.

God grant us all the ability to Get Up, Get Going, and Get To Doing Something!  May he give us the internal strength to motivate ourselves and to take care of these precious temples he gave to us.  We are only in them for a short period of time; so lets treat them as well as we can.

Bob,

Diabetes - Sources Of Information

These are the sources I used to find out how to deal with diabetes

BS - 102 this morning.  Not bad but still a little higher than I would like
Did not take my blood pressure today as I was in a hurry.

I thought I would take time to list the great sources of information I used to help me in my journey and still use.  I am now moving into researching minerals which is one of the last steps to take.

Online Sources

WEB MD http://www.webmd.com/, yes, there can be a lot of advertisement but then again, they are putting out a  lot of information - someone has to pay for it.

Mayo Clinic http://www.mayoclinic.org/, they have less advertisement and I have always trusted them as I lived in Minnesota and you get to know just how good they are when treating a patient.

Wikipedia http://www.wikipedia.org/, yes, I am a big fan of Wikipedia and I do know that just about anyone can put something in there.  However, to get definitions and some basic understanding it is a significant source of information.

Books I use

Diabetes without Drugs, The 5 Step Program to Control Blood Sugar Naturally, Suzy Cohen, RPh; http://www.dearpharmacist.com/.  Suzy worked as a retail pharmacist and a consultant to nursing homes.  It is there she developed the passion to look at life without medications.  This book was my number one read and follow as it made sense to me - diabetes management without medicines.

Beat  Diabetes Naturally, Michael Murray, ND; and Michael Lyon, MD.  Michael Murray is one of the world's foremost authorities on natural medicines.  Michael Lyon is one of America's experts on diabetes management.  The book contains a lot of information.

The Diabetes Solution Kit was a kt I received when I ordered the two books above.  I purchased the books from Barton Publishing and Joe Barton is a believer in natural remedies.

Dr. Neal Barnard's Program For Reversing Diabetes, Neal D. Barnard, MD.  Neal has completed several studies on diabetes management through the vegan diet.  His studies have linked lower blood sugar levels to the elimination of diary and meat products.  Both of these products block our cells from processing insulin correctly.  This was my first book and what I tried first but I now realize I was not serious.

The Encyclopedia of Healing Foods, Michael Murray, ND.  My son worked for ECHO and they sold the book in their book store.  There was one page on diabetes and it said take cinnamon.  The website for ECHO book is http://www.echobooks.org/ProductDetails.asp?ProductCode=1851. Just a huge place for information on all sorts of information on nature's food store.  A must visit and please give kindly.

The Healing Foods, Patricia Hausman and Judith Benn Hurley.  There is a lot of good information in this book.

The Carbohydrate Addict's Lifespan Program, Dr. Richard F Heller and Dr. Racheal F. Heller.  The book has some great information and a lot of recipes to back up what they say.

New sources

Since I have started the journey I have joined the American Diabetes Association and have a found great information there. http://community.diabetes.org/ 

One of the nice things about the organization is the community message boards.  This is a great place to get information from other diabetics or support members.  The following link is for T2 diabetics and where I am active - http://community.diabetes.org/t5/Adults-Living-with-Type-2/bd-p/Adults-Living-with-Type-2.

In the community there are two people who know a lot and have also created blogs and I thoink they are worth noting:

Alan Shanley -  http://loraldiabetes.blogspot.com/ 

LizzyLou - http://loraldiabetes.blogspot.com/ 

May God grant your the courage to look into these sources of information and may he also grant you the wisdom to follow the ideas that make sense for your body and your journey.

Bob,

Neuropathy or Restless Leg Syndrome (RLS)? - Part 3

Thank God I may have dodged the neuropathy bullet!

I am still completely blown away by who this blog is reaching.  I am starting to receive comments and want to remind everyone you can also email me at bob.dant@gmail.com with questions or topics you might want to hear about.

I also want to take this moment to welcome some new international friends.  We have picked up two readers from China, 2 from Taiwan, 1 from Thailand, and 1 from Ukraine.  I do want to welcome my internal friends who might be afflicted with this terrible disease or know someone who is.  Thank you again for taking the time to read this blog as it is simply my desire that one person learn from this and have the opportunity to change their life style.

BS - 113 fasting this morning - Not really good but since I have not sleep for 3 days and have missed my exercise routine - I am okay with it.

BP - 119/71 (home machine) - HR 53  All very good signs as far as I am concerned.

Some friends do!

I may have dodged the bullet for now - but I am still a diabetic and I still have tingly feet.  I have something, but for now it does not appear to be neuropathy.  Diabetes is not the only cause of lose of nerve or pain in the nerves.

I have a couple of friends who have pain in their left legs and cannot feel the foot test provided by most doctors.  To hear them talk about their problems just horrifies me.  I also have an acquaintance that has lost the feeling in his feet and can hardly walk and can no longer drive a car.

I was driving to the YMCA for my work out this morning and was thinking about this blog and what I could say about a topic I know very little about.  My car is is a stick shift and Icwas thankful that I could still drive and shift at the same time.  So I just took a moment then and now to thank God for waking me up before I do get worse.

If you have neuropathy, I feel for you and sympathize.  The research I did when trying to find out what was wrong with me was insightful and a little scary - if you ask me.

What is it?

Throughout this blog - I have provided links to some good information.  The following is another link to a discussion about neuropathy: http://www.medicalnewstoday.com/articles/147963.php  

I will again let the article say it best:
"Neuropathy is not a single disease - instead, it is a complication found in a number of different underlying medical conditions. It can also be seen without the cause being diagnosed, when doctors called it "idiopathic."
The term neuropathy is short for peripheral neuropathy, meaning nerve damage in the peripheral nervous system. Only nerves outside of the brain and spinal cord are involved, so peripheral neuropathy does not include nerve damage in the central nervous system.
This Medical News Today information page will give you the essential details about neuropathy - describe what it is and what causes it, who gets the problem and the symptoms they have, how it is diagnosed, and offer an overview of treatment options for people with neuropathy."

What causes it?

You are reading this blog if you have or know of someone who has diabetes.  We know that diabetes is the number one reason for neuropathy.  However, did you know that the following diseases can also bring on neuropathy?

• Chronic liver disease
• Chronic kidney disease
• HIV infection and AIDS
• Long-term excessive alcohol intake
• Vitamin B deficiency and other nutritional deficiency
• Cancer - lymphoma or multiple myeloma
• Lyme disease, a tick-borne bacterial infection
• Charcot-Marie-Tooth disease, a genetic cause of nerve damage, particularly in the lower limbs
• Guillain-Barré syndrome, a rare condition that damages peripheral nerves
• Diphtheria, a common bacterial infection in developing countries such as Haiti and Vietnam, but rare in other parts of the world.

WOW, if your are diabetic and also have any of these diseases - you need to get them all under control.

Are there things to help - besides medicines?

Again, I am not sure but there are some products out there that might help.  PLEASE DO NOT TAKE THIS AS MEDICAL ADVICE - TALK IT OVER WITH YOUR DOCTOR.  THESE ARE THINGS THAT I READ ABOUT AND ALMOST TRIED.

There appears to be research that leads to capsaicin (chili pepper) that when used in creams will help relieve the pain.  These creams can be purchased anywhere and take a few weeks of using to help reduce the pain.  In addition, this little gem appears to help arthritis in the fingers, elbows, and knees.  I am going to try it for my knees - I have been told by the VA I have arthritis in my knees and they do hurt.

Everyone agrees to back off smoking and alcohol.  Notice excessive drinking may also cause neuropathy.

Exercise - especially walking, was another common topic in the research I did.  The walking helps build some muscle mass around the nerves.  Many where also in favor of yoga.

There is an over the counter topical treatment called Neuragen.  

Finally, I want to bring back Suzy Cohen, RPh book - "Diabetes without Drugs."  This is a must in my mind and just full of other information.

God please help those with neuropathy to help themselves.  Help them understand there are many things out there to help them and not to give up.  

Bob,

Stress - How I Manage

Breakneck speed world we live in causes high sugar levels

I want to take this moment to welcome our new followers from India.  Welcome to my blog and hope you can find some good information in the blog.  As always - add comments or email me - happy to get to know everyone.  

Also for my loyal readers, sorry I took yesterday off, it was a very event filled day with presentations, looking for new contracts, and getting work done on the contract I am on.

FBS - 110 this morning (stressful day yesterday along with late night snacking - bad combination)

BP - 121/65 (home machine - I have to get a new one) - HR 62

My life with stress

I live in a high powered world - technology.  I have also been a senior player in companies as the CEO and COO which comes with a lot of stress.  My wife has always said you are stressed and need to calm down.  But I am convinced of one thing - God did not gives us men ears to listen to our wives.  Must have been one of his big humorous moments. It takes a doctor's study to convince me stress has something to do with my diabetes.

Back to the wife for a moment.  I would argue and say my job does not cause me stress.  You see, I used to think being stressed out was the same as having stress.  Not the same and the following study does a much better job of explaining how stress impacts diabetes.

http://diabetes.webmd.com/features/stress-diabetes 

Stress and Diabetes

From the article "When you're stressed, your blood sugar levels rise. Stress hormones like epinephrine and cortisol kick in since one of their major functions is to raise blood sugar to help boost energy when it's needed most. Think of the fight-or-flight response. You can't fight danger when your blood sugar is low, so it rises to help meet the challenge. Both physical and emotional stress can prompt an increase in these hormones, resulting in an increase in blood sugars."

The article goes on to say "When blood sugar levels aren't controlled well through diet and/or medication, you're at higher risk for many health complications, including blindness, kidney problems, and nerve damage leading to foot numbness, which can lead to serious injury and hard-to-heal infections. Prolonged elevated blood sugar is also a predecessor to cardiovascular disease, which increase the risk of heart attacks and strokes."

Intervening wife

As my wife has always done, she brings things into my life as subtle changes and under a direction I can accept.  Being stubborn is one of my strong traits - notice I did not say string suit.  For instance, I did (maybe still do) suffer from road stress - not road rage but at times I could really tell the driver off in the other car; while my windows were up.

So to help, we were driving in her car and it had Christian music on.  We started talking about it and she mentioned how it helped keep her calm when she was driving.  Next thing you know, I have all my radio channels turned to Christian music and I listen to nothing else but Christian music.  It helps me going to work and it calms me down when returning from work.

Oh yeah, the road anger; still there, but when it flairs up - I quickly let it go.

In our church group, we mentioned last year listening to Christian music.  One of the members this week says she has kept it up and it works wonders for her drive.

Removing life's boombox

I have also taken a step - not by accident - by removing the TV from my home office.  I am and can be very frustrated by our political system; regardless of the party.  My blood is already going just talking about it.  I used to listen to political talk shows all of the time.

When not doing that, I like high-action movies so I was spending time trying to focus on work and have that in the back ground.  Needless to say my life was 24x7 constant on.  

By accident means the cable company raised my rates to a point I could not justify the payment I had to make to watch the shows.  So, I took the TV out of my home office.  It is so quiet in there now and I focus on work.  Oh yeah, I now listen to Christian music over the internet.  My blood gets stirred from a different direction.

Turning out for a few minutes a day

At the office, I will take periods where I will go to my car and just sit in silence and try not to think of anything and just let my mind and body be still and quiet.  Christians have something we call Centering Prayer and that is like a deep meditation with God.  I go on that journey sometimes while at work.  It does wonders for the mind.

I do not want you to mix the concept of being still for a moment and taking a nap.  A nap is good, and probably does remove the stress, but it is not giving you techniques to turn out loud volume stress.

So if you are "NOT STRESSED OUT", that does not mean you do not have stress.  Having stress and being a diabetic is not good.  As the article points out, even an injury causes our bodies to have stress.

I hope you can use some of the techniques in the article to reduce some of your stress.

May God grant each of us the opportunity to "Be Still And Know That He Is God" as he desires us to know.  May he give us ways to find stillness in this world that screams in our ears, mind, and hearts loudly 24x7.  May he grant us the peace we need to heal our bodies.

Bob,  

I Hate Exercise

Get up, get out, and do something (Set a Goal)

BS - 114 Fasting this morning.  94 tonight after exercise at 9:30

BP - 114/70 my machine at home HR - 55

BP - 4:30 at Kroger machine - 110/60 HR - 52

BP - 9:30 110/70 my machine HR - 72 after exercise

I continue to be blown away by your support.  The amount of people reading this blog is going up and we are reaching numbers that indicates we can help one person.  please keep up the support by spreading the word.

Yesterday was a difficult day.  I was seeing spots in my eyes at church and when I would stand up I would feel like I was going to faint.  My blood pressure machine was reading lower than normal and I had to run down to the local clinic to test my blood pressure.  Everything turned out okay - just something a little strange but numbers are okay.

I want to make sure everyone knows the difference between exercise and playing sports.  I love to play sports.  When I was a kid I played all kinds of sports and would play tennis hours on end.  Even to the point my Dad would have to come to the park and "coax" me home for supper.  For those of you who know my Dad, you know what the word "coax" stands for! 

I also loved to run.  I would run to check the cows in the pasture versus taking the truck.  I would run just to go somewhere.  When I joined the Corps, I loved them, they wanted to run everywhere.  I even enjoyed putting on the 60 pound pack and running.

I picked up playing handball, racquetball, softball, and golf in the Corps.  I played handball and softball for the Hawaiian Marines, racquetball for the Okinawa Marines, and golf for the Camp Lejeune Marines.  When I was stationed in Hawaii, I would run from Camp Smith (the one over looking Pearl Harbor) to Kaneohe; a beautiful run over the Pauli and the through the rain forest.

Then my world started to change.  I developed runner's knees and could not even run three miles to pass the fitness test Marines have to complete twice a year.  I was given a no running chit and placed on remedial physical training.  Can you say OMG.  I hated it.  Standing in a room of smelly people lifting weights and working on machines - I thought I was in Hell!  I would not go, I would get into trouble, I would show up, I would not do what I was supposed to, and I would get into more trouble.  It was vicious - but in the end - I won!  I got so bad with my knees they just put me on permanent no running and I did not have to take the fitness test - problem solved!  By the way, 30 years later, the Government now recognizes I was disabled and they send me a little check each month.  Not bad - only took them 30 years.

I continued to try and play racquetball and my knees got worse until I damaged them so bad I had surgery and could not play any more.  That left me with walking the golf course as my only exercise.  As long as you can walk and play it is good exercise - then all of that stopped as well.

Roll it forward 20 years and you still are looking in the face of a man who just hates to exercise.  My wife and kids have tried everything from stretching, to swimming, to walking.  I liked the walking, especially with my wife.  It is like playing a sport - I feel like I am going somewhere.  Walking is good and better than sitting on a couch - but you are not working the very organs in your body that need to stay fit; your heart and your blood supply.  Both need to be increased to carry more oxygen and to be able to regulate blood sugars.

So after losing the weight and settling down with all my other life style changes, I added exercise to my life style change.  I started this about 6 weeks ago and I am now up to 45 minutes on the tread mill and 30 - 45 minutes on weights.  I end the day by sitting in a steam room.  I am lucky as a YMCA is only 4 miles away.

You might asked how a man who hates something so bad is willing to do it.  We learn that sticking to something for 21 days can make a life style change or become habit.  Well, to get myself past the 21 days, I set two goals for myself.  Remember how I discussed setting goals in a previous post.

My two goals were:

1. Have and retain a more active life with my wife into our future years.
2. Be able to compete in a super senior (Age 65) golf tournament.  I loved golf and the competition

They do not seem like much but they have sure kept me going.  Now my body wants to be there and release tension, get the blood stirring, and make it feel alive again.  A very nice by product has been lower stress levels and I think it has really contributed to my lower blood pressure.  I think my blood sugars continue to go down as I am forcing more oxygen through the blood.  In the end it will all be good.

Oh yeah - did I tell you I still hate it!  The real motivator - it is the gym or the couch and watch the sugar levels go back up.  No thanks - I am choosing the exercise - makes more sense.

May God bless you on your journey and be able to help you identify some activity, regardless of what it is, that will help keep you moving and getting some form of exercise.

Bob,