Archive for the ‘Random Musings’ category

Sharing What I’ve Learned Out There

July 12th, 2010

I’ve been running for years.  This weekend, I was away and ran in a new place.  I had mapped out a planned route on gmaps pedometer (my favorite website, I think maybe ever) and even came close to following it!

Along the way, I had some time to ponder what I’ve learned about running over the course of many hundreds of miles out there over the years.  It isn’t much, but this here is some solid information you should have if you want to get out there for a walk or a jog.

1.       You never regret taking water with you.

I have often come back with water left in my bottle and I never ever regret that.  It is much much easier to have additional water than to be out of water.  Granted, most parks and playgrounds have water fountains but you can’t always be guaranteed of that.  So, unless you know where your next water fountain is, and unless you know that the fountain is operational, bring enough for the run.  Bring more when it’s hot.  Bring even more when you’re running in the middle of a summer day.  If you are asking yourself whether or not you have enough water, you probably don’t have enough water.  

Bring more.

2.       Always take double the sugar you think you’ll need. 

I have blogged about this before, but seriously, you need to have enough glucose with you when you run.  And then some. 

Even if you eat before you go out for a run, you still need to have sugar with youEvery run.  You don’t know what’s going to happen out there.  You may have a surprise attack of energy that launches you into hypersonic speed—be ready for that unexpected surge of energy to ask for fuel.  You may hit a microclimate of heat or a hill higher than you remembered it; be ready to continue on with your run even after you’ve eaten the first round of glucose.  Running with extra glucose helps you keep going.

When you have sticky fingers, your extra water will get you a few drops to wash off with.  But beware of checking those fingertips—the sticky glucose will give you a false meter reading!

If you’re looking for a trash can to throw away your sticky Gu packet or crumpled Ziploc bag, head to a park or ATM machine—most of those will have trash cans.  You can also spot trash cans at a lot of bus stops. 

Let your mind wander as you run and keep your eyes open.  (If you come across the answer to “who empties those bus stop trash cans” please let me know.)

3.       The air quality around a farm or stable of any kind is treacherous.

I really shouldn’t need to explain this one.  I will say, however, that this weekend I ran an additional mile because I was so distracted by the smells emanating from the acres of large (ahem) animals that I missed the street where I was supposed to turn.  One can only breathe through your mouth so long.  (And dear me what are you inhaling?! ) 

Gmaps hadn’t told me about those animals.  Eww.

Some Ideas to Help Us Remember

July 9th, 2010

I’ve done my share of forgetting to bolus over the last 15 years I’ve been on the pump.  I remember forgetting to take shots every now and then, too.  I’ve found it much much easier to forget to take boluses though.

Even setting those pump alarm reminder things doesn’t help; I rarely see an alarm and fully process it anymore! 

But how, if you are a parent, do you help your kid remember to check and bolus and do all that stuff

I know you want to nag and plead and yell and scream and just basically communicate to your son or daughter how desperately you hate that they have to deal with diabetes at all, and how very much you so want to take it from them and place it on yourself instead. 

But that isn’t possible.  And I think what comes across to a kid is an entirely different message altogether.  One neither of you wants. 

Here is an idea that might work in your family.  Do you have other ideas?  Keep the lines of communication open and as worry-free as possible.  Make it about your son or daughter’s ability to grow up in a fun and smart way, and let diabetes take back seat every now and then.  A managed disease flows from a manageable mindset about what it all takes, and a lot of love and caring. 

Help your caring show through more than your concerns by frequenting places like ParentingDiabeticKids.com.  Although I don’t agree with everything they say and each message that they give across to parents of kids with diabetes, I think I need to step back off my soapbox and just get you the tools that will help you, and help your kid.

Question: Should we Eat Less or Exercise More? Answer: Yes.

July 8th, 2010

In order to really lose serious weight, you are going to have to do both.  It simply isn’t worth beating around the bush on that one, or setting unrealistic expectations.  You need to eat less and exercise more if you are trying to get fit.  (You didn’t really expect I had a magic pill, did you??)

In order to maintain your weight, you will need to be smart about what you eat and exercise.  (You didn’t think I’d change my tune in one line, did you?)

I think this is a good thing.  I think it helps me to know I will always have exercise to help me out.  I know that hormonal changes, stress levels, family commitments, and even holidays will all affect how much I eat and what I eat.  So I have come to learn to expect my weight to fluctuate over the course of a month, and over the course of even a year.  I don’t worry too much about it, but I’m always paying attention to how my pants fit.  My pants, fortunately or unfortunately, never lie.

I love knowing that all I really need to do to handle these eating changes is to keep up my exercise.

I know for certain that my life would be “simpler” if I could eat the same amount of food every day at the same time—I could definitely manage my diabetes better that way.  But I’m also fairly sure that eating that way would create a barrier between me and others in my life—something I don’t think would serve me at all.  So I’ll have to settle for paying attention to it, being aware, always trying to eat more vegetables and less bread. 

I think that’s what life is: finding a way to balance in the grand scheme because we all know there is no hope for staying balanced every day.

The American Journal of Clinical Nutrition surveyed more than 4,000 females aged 14-22 over four years as they self-reported their weight and activity levels to see how they could prevent long-term weight gain in female adolescents and young adults.

Well, now, lookey here: females who exercised five or more days per week gained significantly less weight than did their peers.  (Recall, this was between the ages of 14 and 22—big years with many many changes in a person’s life and body.)

My response to this is an unqualified Awesome!  

Frequent exercise sounds harder than it is.  This is something we can all actually manage to do!  We can all stand to spend more time moving ourselves without the aid of a motor. 

Your pants will thank you.

Losing Weight

July 7th, 2010

Ah, yes.  Weight loss.  A part of our lives whether we like it or not.  Whether you run ten miles a day or haven’t run ten steps in a decade, we all need to be aware of our weight. 

And I’m not talking about the obligatory stand on the scale at the doctor’s visit. 

I’m talking about how you move and how your clothes fit.

Since continuing to endure the July 4 sausagefest that my life has turned into, I thought it was high time for a reminder about body weight maintenance and weight loss.  It’s a constant thing to keep a close eye on.  Remember that insulin not only facilitates glucose usage, but it also facilitates fat storage so keep a close eye on how much insulin you take—aim for only taking what you really need to manage your blood glucose.

I read in a Runners’ World magazine once that you could finish a marathon something like 10 minutes faster if you weighed 5 pounds less.  That was pretty impressive; the idea of actually trying to run faster is sometimes too much when I’m trying to run that many miles.  To think all I need to do to get faster is to weigh less is kind of nice.

So, straight from the Runners’ World archives, I give you today some good basics for weight loss.  The basics apply to everyone, not just runners.  People living with diabetes have the extra joy of needing to eat to manage low blood sugars, too, not unlike distance runners who need to continue a run after depleting their energy stores. 

Nancy Clark is a well-known nutritionist and the woman who coined my favorite two phrases: you can’t gain weight at breakfast and you can’t gain weight at lunch.

Here’s to that.

Weight Loss For Runners

THE 10 RULES OF WEIGHT LOSS

Nutritionist Nancy Clark shares 10 tips all runners should know if they want to drop some pounds.

By Nancy Clark
PUBLISHED 03/05/2008

1. To lose 10 pounds of body fat a year, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods.

2. Don’t skip breakfast. Eat within two hours of waking.

3. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.

4. Don’t allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and postrun. For example, eat part of your breakfast before your morning run (a banana) and the rest of your breakfast afterward (a bagel with peanut butter).

5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.

6. Shoot for a gradual loss of body fat. You’re more likely to put the weight back on (and more) if you drop weight too quickly.

7. Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.

8. Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating.

9. If you can’t resist fast food, ask for nutritional information before you make your choices (or check in advance via restaurant Web sites). Avoid any menu items with the words “fried,” “crispy,” and “special sauce,” which are guaranteed to be high calorie.

10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a run add up, even though you’re running. Consume them only as needed.

The Powers of Pushups

July 6th, 2010

If I could only do two activities for physical fitness for the rest of my life, I’d choose to run and do pushups.  Which is kind of weird, when I think about it, because I can’t say I enjoy pushups like I enjoy running. 

Pushups are just a really great exercise.

I remember a few years ago I had a bootcamper snort when I said that about pushups.  He said “yeah right” as he snorted.  Then we spent some serious time working on his form and he learned what I was talking about.

(I pay extra special attention to the snorters, and their form.)

So how can we make pushups something everyone can do?  There are a lot of different ways to modify a pushup until you are strong enough to do a straight-leg pushup. 

***NOTICE: there is no such thing as a “girl” pushup or “boy” pushup.  No.  Such.  Thing.  There are “straight leg” and “bent leg” pushups.  That’s it.

  1. First of all, think about the chest muscles you use to perform a pushup.  Chest muscles really only have a few functions they serve on their own: pushing away and gathering in, like during a hug.  The fibers themselves run in a fan shape from your shoulder joint and armpit across your ribs to your sternum.  You will mainly be using the fibers that function to push away from your body when you do a pushup (or bench press; a chest flye with dumbbells will recruit the fibers used in a hugging-type motion.)
  2. Secondly, think about where your hands and arms are in relation to those chest muscle fibers.  Make sure to keep your hands roughly underneath the muscle fibers you are trying to recruit in a pushup.   If you have your hands too far in front of you, you are likely to not only miss the effectiveness of the move but also put your shoulder joint at risk. 
  3. I should also mention, you must bend your arms when you perform a pushup.  If you aren’t bending your arms, you aren’t doing a pushup.  (I’m not sure what that is, but it isn’t a pushup.)
  4. Third, keep your body as straight as possible when performing a pushup.  Think about your heels, knees, hips, shoulders, neck and the crown of your head forming a straight diagonal line.  Maintain that same line whether you perform the pushup on your toes or on your knees.  (Keeping my body straight takes the most effort for me—after 75 pushups, I feel them not in my chest but in my abdominals and back from working to keep my spine and body straight!)  If you see your toes, you’ve lost your alignment.  Look at the ground halfway between your hands or even six inches in front of your hands.
  5. Work to bring your chest down to the floor and keep your upper arm parallel with the floor—anything deeper than that will likely cause you to lose your form and alignment and recruit other muscles to help you perform the move.  Wait to make them fancy until you’ve built a solid base of strength in all of your muscles, not just your chest and shoulders.

Listed from easiest to hardest on the scale of basic pushups:

1. WALL PUSHUP

Wall Pushup-- Easiest since you aren't supporting your body weight

2. KNEE PUSHUP with your hips straight above your knees—your straight line here includes your hips, shoulders, and head

3.  ELEVATED KNEE PUSHUP keep a straight line with your knees, hips, shoulders, and head but with your hands on an elevated surface you won’t be pushing as much weight as you would if your hands were on the floor

4. KNEE PUSHUP with your hips past your knees – now your straight line includes your knees, hips, shoulders, and head

5. ELEVATED STRAIGHT LEG pushup- keep on your toes and your straight line includes your heels, knees, hips, shoulders, and head but again with your hands being on an elevated surface you won’t require as much strength to perform the move

6. STRAIGHT LEG PUSHUP—here’s the fun one to perform as your next party trick!  Keep that body ramrod straight and show off your hard work.

Then tell those snorters to snort off.

Heavy Stuff

July 5th, 2010

Just because I do a lot with my diabetes doesn’t mean it’s easy.

I don’t let it stop me, but it absolutely tries to, several times every day. 

Over the past few years I have started to share more of the basics of living with diabetes than I have in the past.  I think part of that is growing up some more, and some of it has to do with the fact it feels like I’m putting down more roots than I have in the past. 

I had a friend in my first year of law school say to me that she knew we would be friends for a long time, so she wanted to learn more about my diabetes.  A year later she said it was still a lot to learn! 

I don’t ever want to shy away from explanations, yet sometimes it feels like maybe I’m not getting my point across.  I feel kind of badly when I only explain part of something, but that’s the only way to do it.  There is simply too much information and too many factors to ever explain what it’s like to live with insulin dependent diabetes.  I spend some time explaining something and when the other person repeats it back to me, I smile and say “yes; most of the time” or “yes; when it works” or “yes; at least for a while until it changes.”

There are so many aspects of living with diabetes that really do require an adaptation of an additional sense to manage it.  I’m always factoring in my last reading, the reading before that, what I ate, what I did, what insulin I took, and on and on and on just to come up with a number where I think I’m at.  Then comes the actual checking (most of the time) and doing something about it (some of the time) or setting a mental note to remind myself to do something in the future (the hardest part, for me) and resuming the rest of my life.  Then it starts all over again, and the cycle repeats several times throughout the day and night. 

So sometimes I miss something in a conversation, or I come across a little scatterbrained, or I have to take a moment to remember what day of the week it is.  I have to remind myself that not everyone has to manually function for their pancreas like I do.

(And this is all when my numbers are in range; the swings are another thing altogether!!)

My weekend this weekend involved a few conversations that were oddly juxtaposed in my mind for some reason.  My sister hadn’t understood that I was applying for a service dog for my own disease and what and how I could benefit from having a service dog accompany me everywhere.  I also had a friend ask me if the 142 meter reading I posted to Facebook was a “good” number or what the numbers even really mean.  I also walked to a neighborhood fun run yesterday and had only factored in my insulin for the run itself, not for the 20 minute walk to the start line, so my numbers weren’t where I wanted them for the run.    

I can understand why we often keep our diabetes to ourselves.  It’s a huge thing to live with diabetes and when it feels like someone doesn’t understand, or that someone else could have seen something coming (like the walk to the start line) because they only see a small portion of the disease and not the entire thing, it somehow makes the disease feel heavier to carry.

At least it did for me over the past few days. 

I’m not sure what exactly I can do about that, either.  I’m sure I don’t ever want to not respond to a question.  I’m also sure that I want my family members to have enough of an understanding so that they realize, deep down, that diabetes is a serious disease and it’s through my determination and hard work that I do as well as I do. 

I also want to spend more time with others with insulin dependent diabetes.  THAT is something I know makes my disease feel lighter to carry.  No explanations.  Some sharing, but the rest of the time just being.  Because we all understand that we each are truly doing our best to function with so many variables and oddities and just plain screwey things that happen that it’s amazing most days we can make it through the day without yelling or crying or screaming (or all three).

Go us, working so hard.  We rock.

Summerteam Workouts!

July 2nd, 2010

Some of the best relaxing days I’ve spent have included a fair share of activity.  So I list some ideas to get you started being active outside the gym and in fun ways with others over the holiday weekend.  Some of these should work for you year-round, some might just be extra special holiday barbeque fun times.  Three-legged race, anyone? 

Go for a hike

Go for a swim

Go ride a bike

Go play catch

Play Frisbee

Take a walk

Take your dog for a walk

Take your friend’s dog for a walk

Take your friend for a walk

Climb over a picnic table without using your hands

Design and play a relay race with your friends

Design and play a relay race with your kids

Lie around in the sun (oh yes wearing sunscreen) and stand up without using your hands

Walk to the grocery store

Walk home from the grocery store (if it’s a big trip, have someone drive your load home while you meet them back at the house)

Play “horse” at the school playground basketball courts

Grab a tennis ball and throw it against your garage door for 10 minutes with your right hand and 10 minutes with your left hand (non-dominant hand should have you running all over the place!)

Don’t let anyone help you to your car with your groceries

Play tennis again, even if it’s just hitting serves across the net

Play tag

Have a water balloon fight

Play hide and seek after the sun has gone down and you’re waiting for fireworks to start

Make your own list!!  Take 10 minutes and write down as many ideas as you can.  Better yet, plan with your family by doing the same thing—10 minutes, everyone makes their own list.  Then choose some favorite ideas from each list and get moving!

Enjoy!!!

(If you were hoping for a more diabetes-related post today, watch this video and start noodling on it.  I’m curious what everyone has to say on this!!!  They are discussing type one, even though they only say “diabetic” so I was curious for the first few minutes. http://www.youtube.com/watch?v=BdxPfxIbKqo)

You Know What They Say About “Assuming”

June 30th, 2010

We are all experts at a lot of different things.  I sometimes forget that, especially when it comes to food.  I think we all know about carbohydrates.

My sister sent me an email last week; she was having dinner guests and one of the guests has type 2 diabetes.  I’m not clear if the guest asked for anything in particular, but my sister wanted me to look at the menu because she was worried the menu was “too starchy”.

So here it is:

-Potato and rosemary flat bread (made with gluten-free pizza dough–I KNOW that’s starchy!)

-Herbed carrot soup (has one potato in it for 6-8 servings; no cream, just veggies–but are carrots starchy too?)

-strawberry and lentil salad (the lentils and goat cheese and pecans are the protein, but are lentils also starchy??) 

My sister knows what foods have gluten and what foods have dairy; she has determined that for her, she does better when she avoids both food groups.  It was kind of funny to see that she was having a hard time coming up with a menu.  I assumed she was well-versed in all food counts (carbohydrates, proteins, fats).  I guess not!

I do the same thing with the rest of my diabetes.  I assume others struggle with blood sugar levels and highs and lows all day, every day.  I assume I’m like everyone else, a lot of the time.

It only takes this emailed question from my sister to remind me what happens when I assume. 

I guess I assume everyone knows what I know about living with diabetes because it just makes my life easier and makes me feel less alone when I struggle.  I took the evening off of a work function yesterday because I have had several extreme lows overnight during the last week and haven’t slept well as a result.  I appreciate that I feel comfortable saying that to my coworkers, but at the same time, I’m not sure I like taking the time off for a diabetes-related reason.  Then again, I haven’t been sick all year with a cold or sore throat, so I guess it evens out in the end.

Still, I should remind myself that living with diabetes and functioning for my pancreas does take time, energy, and knowledge of a lot of different things that most people don’t know about and don’t have to know about.  I should remind myself that I deserve a pat on the back and sometimes an extra hour of rest when I need it.  I should be okay with asking for what I need, and not assume others know what I face. 

Because you know what happens when you “ass-u-me”!

 (For the record, I suggested my sister add a rotisserie chicken or roasted asparagus to round out the meal.  I’m not sure what she ended up serving; I just know that usually when friends have dinner together, they aren’t getting together for the food.  I’m sure it was a lovely evening all around.)

Just Around The Corner

June 29th, 2010

The founder of Dogs 4 Diabetics, Mark Ruefenacht,  gave a little welcoming speech at the graduation on Saturday.  He said that when he first started D4D he’d tell people what he was doing and would sometimes get the question “what are you doing that for; the cure for type one diabetes is right around the corner”. 

You know, every single person over the age of 15 in that room let out a groan. 

We laughed, but I don’t think it was funny.  I think it was sad.  We had all been duped after being diagnosed into believing we just had to hang on a little while longer with this disease and wait until we got closer to that corner and found the cure.

Just a little while longer.

Yeah.

We all have to hear from our friends and loved ones that they’ve read or seen that some good research is being done on mice, or stem cells, or what have you.  We all endure the headlines saying you can cure diabetes by eating blueberries instead of ice cream.  We all have to do all of this with a smile on our face and a syringe in our hand.  It’s what we do.

Mark said he responded to those who questioned why that he had lived with diabetes for forty some years, and that cure had been just around the corner for forty some years He wasn’t waiting.  He was being proactive and doing something to improve the lives of diabetics NOW.  (and wow has he succeeded)

I’m not waiting either.

So you know what?  I’m making that my cure for diabetes.

I’m going to say I have cured my diabetes; it feels like I have.  I’m not fighting why I have it, I’m not fighting when can I get rid of it; I’m just going to say okay, this is what I deal with. 

I’m going to say, you know, I understand my feelings of bitterness about my earlier misplaced hope and misdirected energy towards that old cure, right around the corner.  But none of those feelings ever actually HELPED me live with my disease.  So I’m acknowledging them, and moving forward.

I’ve said this before: if you think you just have to hold off dealing with your disease for a couple years and you’ll no longer have diabetes, no kid or adult is going to deal with their disease.  Type 1 diabetes doesn’t get better.  It only gets easier to live with after you can realistically fit it into your life, learn to live with it and really move toward a life you love.

So what if that right there is the cure?  Maybe then we can act to improve our lives with or without our disease. 

Let’s go!!

A Special Accommodation I Could Love

June 28th, 2010

 I got to participate in an amazing thing this weekend; I was invited to attend a graduation. 

Not just any graduation. 

Half of the graduates had worked their entire lives to get to be able to work for the rest of their lives, and it required a more skill and training than most jobs any of us hold.  The other half of the graduates had worked alone for as long as they could remember and had spent a lot of time feeling afraid or at least apprehensive of what went on inside their own bodies.  Those graduates, too, had to put in a lot of hard work and learn a lot to be able to work for the rest of their lives with their partner. 

I think all of the graduates loved nearly every minute of it.

Dogs for Diabetics.

When my friend and I arrived at the ceremony, I was 104.  I had had a juice box in the car on my way there because I felt I might go low and didn’t want to be low in this room with all kinds of dogs trained to sense and alert when I was low. 

So I’m sitting there, and the guy across the aisle from me is talking to his dog and trying to get his dog to sit still.  It was kind of funny because I think the dog was alerting my low; I felt somewhat embarrassed and thought I should have said something to the man. 

I wasn’t low, though, according to my meter.  I was just headed there.

My CGM has been a help to me—I can’t say otherwise.  It generally has been accurate on what my blood glucose was twenty minutes ago.  These dogs on Saturday are twenty minutes ahead of me.  They know what’s going on before any gadget I carry with me.

How amazing.

If you are a pumper and have ever been in a space with other pumpers, you know how you react when you hear someone else’s pump beeping or alarming.  I often forget and have a few incidents of surprise false alarms before I remember what it is like when we’re all doing our own thing. 

Afterwards, it makes me feel kind of alone, that having been with so many others like me was such a surprise.  It’s a little sad when I realize how infrequently I get to experience that similarity in my life.

After the ceremony I was chatting with a few people and three dogs near us were alerting a low to their companion.  Everyone started looking around and asking who it was; the dogs can sense someone’s low within 50 feet!  The man who was low was happy to announce it was him, and all the dogs got a treat.

The dog in front of me during the ceremony alerted her companion, a girl maybe 13 or 14 years old.  When the girl saw her dog alert her, she immediately checked her blood glucose, gave her dog a treat, and ate some sugar.  I guess that’s what she does now; she catches her lows before she goes low because her dog is there to help her catch them.

How cool is that?!