What Ever Happened To Exercise?

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I find it strange that when I write posts about exercise, I actually get more criticism than support. It truly baffles me.

I think what has happened is that, just as people are (rightfully) rebelling against the age old advice not to eat fat, they are rebelling against the adage “eat less and move more.” And they should. Eat less and move more is not a solution. It’s not about eating LESS, it’s about eating the RIGHT KINDS of foods. No matter how little processed, sugar-laden food you eat, it’s still bad for you. It’s not about eating bad foods less, it’s about eating good foods 95% (or more) of the time, and eating what your body needs to be nourished and healthy. “Eat less” is a ridiculous oversimplification of what the body really needs. And “move more” is NOT a solution when you have a poor diet. So I understand the backlash against that lousy advice.

But, once you have cleaned up your diet, ridding yourself of processed foods, sugar, grains and carbs that spike blood glucose, then what is wrong with “moving more?”

I’m not saying use exercise to try to cover a bad diet.

I’m not saying use exercise as an excuse to splurge.

I’m not even saying to count on exercise as your means of weight loss.

I’m saying, once your diet is right, why NOT move more? (barring any physical limitations). Can someone please tell me one thing WRONG with getting MORE exercise, or even SOME exercise? (Now, I’m also not talking about excessive exercise. Just your basic 1/2 hour of vigorous movement daily.)

The benefits of exercise are just to numerous to mention.

I’m going to steal a great list from Dr. Mark Hyman:

  • “It makes your cells and muscles more sensitive to insulin so that you don’t need as much. Less insulin = less belly fat.
  • It reduces the stress hormone cortisol. Too much cortisol and you become insulin resistant and store belly fat. Too much cortisol also makes you crave sugar and carbs and seek comfort food.
  • If you do interval training (going fast, then slow), you can speed up your metabolism and burn more calories all day long, even while you sleep.
  • Strength training builds muscle, and muscle burns seven times as many calories as fat.
  • Exercise improves memory, learning and concentration.
  • Vigorous exercise is a better anti-depressant than Prozac.
  • Exercise protects your heart and reduces your risk of heart attack and stroke.
  • Exercise reduces inflammation (the cause of almost every disease of aging).
  • Exercise boosts detoxification of environmental chemicals.
  • Exercise balances hormones and reduces breast and other common cancers.
  • Exercise improves sexual function.”

So where is the downside?

I’m going to tell you an interesting tidbit about me. Every time in my life where I instituted an exercise regimen, I lost weight. But, in the past, my diet was poor, so my overall health did not improve much. Exercise NEVER covers a poor diet. When I went low carb, I lost 80 lbs with absolutely NO exercise. My body responded extremely well to getting carbs very low because my diet prior was VERY VERY heavy in carbs. That initially made me think that exercise wasn’t really necessary.  (Maybe many of you are at that point).

But that was about five years ago. I found out later, for me anyways, that MAINTAINING weight loss over a long period of time, is MUCH HARDER than losing it to begin with. So I had to pull out all the stops and get active to maintain what I had achieved. I have now found that as I approach middle age, there are even more challenges to maintaining weight loss. I have to also get enough sleep, manage my stress, and keep hormones balanced (things I’m not always able to do. But that is a subject for another day, lol!)

“I don’t like exercise” you say? Have you ever heard the expression that you only do “something enough to hate it?” That is extremely applicable to exercise. If you don’t do it regularly enough to experience the benefits, you won’t like it. It will always seem like work and you won’t have much to show for it. I know, you’re tired and have no energy. But if you make exercise a REGULAR part of your routine, YOU WILL like it, you WILL have enough energy for it. And the excuse “I don’t have time.” I don’t even address that. The average person watches 5-6 hours of television daily. Just 15 minutes in the morning and 15 minutes in the evening may be all you need to get going. There is time. You know the old saying “If it is important to you, you will make time. If it is not important to you, you will make excuses.”

So, what type of exercise should you do? Well, that is up to you. But I find the most beneficial exercises for me are interval training and strength training. I do cardio interval exercise for 1/2 hour almost every day. Most recently, I have been splitting this up into two 15 minute segments after meals daily, most days. It’s quick and very effective. Then 3 times per week, I do strength training. I try to work at the max intensity I am able to, but I keep my movements very simple. As I have gotten older, my coordination, balance and flexibility are not as good as they once were. But my regularity in doing the exercise is helping me improve in all of these areas.

If you have physical limitations, tailor your exercise regimen to fit your abilities. Most people can walk for exercise. If you can do that, start there. Then change it to interval style, increasing intensity, then maybe add weights. Try to continually challenge yourself. When your routine gets too easy, increase intensity or resistance.

And it’s not just structured exercise that is beneficial. Adding more activity every day can help as well. While being sedentary IN ITSELF is not the CAUSE of the obesity epidemic, is there anyone out there who wouldn’t agree that being sedentary is just not good for us? So take the dog for a walk (your pets need exercise too), use the stairs instead of the elevator, park in the farthest parking spot away from your destination and walk in, get up and move during commercial breaks of your favorite television show, etc. Find ways to be less sedentary. Your body will thank you 😉

So while exercise is not the ANSWER to weight loss and good health, it is certainly ONE of the KEY elements. Maybe 2017 will be the year that we can renew interest in this great health boosting activity.

Wishing you health and happiness!

If it Has a Health Claim on the Label – Leave it on the Shelf

So who of us in the 1980’s were fooled by these FAT FREE cookies?  FAT FREE meant we could eat all we wanted and never get fat, right?  I remember specifically thinking that if I didn’t eat more than 20% of my calories from fat, my body would eventually be no more than 20% fat.  Omg!!  Now we know better.

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And how many millions of parents out there are now being tricked into feeling better about serving their children this sugar laden cereal (with 24g of carbs, or 6 teaspoonfuls of sugar per serving), because it has NO GLUTEN?

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Ok those seem like no brainers to folks in the low carb world right?  So how about something a bit closer to home, like these “sugar free” cookies?  My question is, how can anything made with flour be called “sugar free?”  Flour is 100% sugar, almost immediately after hitting your tongue.  Don’t be fooled.  These cookies have 20g of carbs, or in other words, 5 teaspoons of sugar in just one serving.  That is, if you can stop at one serving of three little cookies 😦

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Ok, let’s talk about this one.  “No sugar added.”  Do you know what “no sugar added” means?  It means that it was already so full of sugar (either milk sugar or fruit sugar), that it didn’t NEED anymore table sugar.  This one has 24g of carbs (or 6 teaspoons of sugar) in one serving.  (And who ever eats 1/2 cup of ice cream?)

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Now these next two really bother me!  Why?  Because they appeal to the diabetic, elderly population and use trick marketing to intentionally try to hide their harmful content.   First of all, when carbs are in liquid form, they are more rapidly absorbed and will spike blood glucose quicker and higher.  This is why I have a motto “never drink your carbs.”  IMHO, people should never drink their meals unless they can no longer chew.  (And when you get to that point, blend your own food at home.  Please don’t resort to these sugar shakes as a meal.)

This sugar shake, DESIGNED for people with diabetes states it only has 6g of sugar.  It also states that it has “carb steady,” apparently the right blend of nutrients to keep blood sugar stable.  When in actuality, it has 23g of liquid carbs, which will almost immediately turn into nearly 6 teaspoons of sugar.  Try to keep your blood glucose “steady” on that!

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This new version of the sugar shake uses deceptive marketing.  Instead of just coming out and saying it has 16g of carbs (which are liquid and will quickly become 4 teaspoons of sugar in just 8 ounces – a small drink), they try to hide that by saying it has “only 1 carb choice.”  First of all, if you are a person with diabetes who never had diabetes education (more than 3/4 of the people with diabetes have never had education), you wouldn’t know what a “carb choice” is, and might MISTAKENLY a believe that “1 carb choice” means 1g of carbs.  Why not just be truthful and say 16g of carbs, or 4 teaspoons of sugar?  This is reprehensible!

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Ok let’s get a little closer to home.  Several months ago, I did a blood sugar testing experiment on this product, which has 32g of carbs, but claims only 6g of net carbs.  I experienced a spike of nearly 40 points in my blood sugar, and I’m am not technically even considered a person with diabetes.  In other words, it is not on my diagnosis list.  (But I know the truth.  I know that my blood sugar and A1c are controlled at non-diabetic levels due to my way of living, not because my diabetes magically cured itself ;).)

Not only that, but my blood sugar was still elevated 4 hours later.  Does that sounds like something 6g of carbs would do?  When I eat 6g of carbs from broccoli, it doesn’t move my blood sugar at all.  Seems suspect to me…how about you?

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This supposed low carb pasta settled a multi-million dollar lawsuit over their health claims (read HERE).  Some folks doing blood sugar testing found no difference in blood glucose spikes, despite its claim to have only 5g of digestible carbs.

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Bottom line folks, if it sits in a bag, box or bottle on a shelf, and has ingredients you can’t identify, leave it on the shelf.  It’s not real food anyways!  And if it has a health or nutrition claim on the label, be even more wary.  How about just eating real food that is NATURALLY “sugar free” and “gluten free”, etc?  Those foods look like this, and rarely have a label.

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Wishing you health and happiness!

I Guess I’m Not Good at Following the “Rules”

An angry teacher holding a composition book and pointing a ruler.

Recently, I was told that I don’t follow the “rules” because I try to help people find out what is best for themselves individually, rather than making sure everyone stays STRICTLY “on plan.” It was not the first time I’ve heard such statements.

Warning: I’m going to use sarcasm freely in this post.  I’m feeling sassy.  Hang on for the ride 😉

First of all, when it comes to nutrition, what I’d like to know is: what are these “rules” that I’m supposedly not following? You can’t accuse me of not following rules that I wasn’t aware of even existed. Who wrote such “rules” and who made the decision about whose “rules” we’re best? And what is this magical “plan” that is good for all living beings that I need to direct everyone to, and then make sure they follow it? Please share.  Because I’ve been looking for a “plan” like that forever and I haven’t found it yet! 😉

In reality, if I followed “rules” (such as the current nutritional guidelines) then this page would be called Low Fat RN, and we would all be slowly following each other like lemmings as we marched toward our demise.

That is the problems with “rules” and “guidelines” when it comes to nutrition. They don’t teach people how to think for themselves and listen to their own bodies.  I remained on a low fat diet for decades, eating gobs of “heart healthy whole grains” and low fat EVERYTHING, despite obvious clues from my body that something was very wrong (such as increasing weight, pre-diabetes, hypertension, constant hunger, and poor mood.)  But I stuck to it because that was what I thought I was supposed to do.  I had not learned how to think, just to follow.

Yep, for decades, this was me following nutritional guidelines…lol!

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But after decades of being hungry and feeling lousy, I decided NOT to follow the “rules” and go low carb. It was life changing for me.

Now that I’m low carb, apparently I’m not following the “rules” again. Well darn it! 😉

Folks come on!! There is no one size fits all approach to nutrition that is good for all people. And even if there was, we all have this beautiful gift called “free will.” It is not my right to tell other people what to do. All I can do is share what worked for me in hopes that it can help or encourage someone else.

As I have said a million times, I have only two true guiding principles when it comes to my own nutritional choices. 1. Eat real food (don’t overeat it though). 2. Eat in a way that helps you achieve optimal health markers (particularly blood glucose, as I feel it is the MOST important marker of health, hands down.)

I know for me personally, to accomplish these goals, I have to be strict with MYSELF. Now, how everyone else achieves these goals for themselves, that is up to each person. If you accomplish that with paleo, keto, primal, low carb vegetarian, whatever, more power to each one of you.  I’m truly happy for you and will support and encourage you, all the way!!  You won’t find a better cheerleader than me!

But if following strict rules is what you need, I’m sorry, you will have to impose them on yourself because it is just not in my nature to enforce rules on anyone except my own kids, lol! And even then, I’m not so good at it.  My kids are doing something right now that they are not supposed to be doing.  I have to go and tend to that!  LOL!

So, I’m sorry if this page is not rigid enough for you.  You may call that “not following the rules.”  I call it being reasonable.  It’s the only way I know.  😉

Wishing you all health and happiness.

Macros vs. Plate Method

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You may have heard me share this quote from Dr. Mark Hyman many times:

“You may not know this, but the body could survive without carbohydrates. Our bodies require essential amino acids to build proteins and essentially fatty acids to function properly – yet there is no such thing as an “essential” carbohydrate. At the same time, nobody would contest the nutritional value of plant-based carbohydrates. However, if you never ate another carbohydrate again in your life, you would survive!”

Then he turns around and says that half your plate should be carbs, but the bulk of your calories should come from fat. What? Can we have half our plate in carbs and be low carb? The answer is yes!  But how can half our plate be carbs but get most of our intake from fat?  here’s how…

If we were to create a pie chart of our macronutrients, let’s say 65% fat, 25% protein, 10% carbs, or some version thereof (your macros may differ), it would look like the pie chart in the left side here. But is that what it would really look like on your plate? No. Why? Because fat is energy rich and often dense. Therefore, a pat of butter may give you the same amount, calorically, and energy-wise as an entire plate of non-starchy vegetables. So it is not uncommon to have a generous portion of vegetables while still eating only about 10% of your energy from carbs.

For instance, on half your plate, you could have two full cups of cooked cauliflower (a lot) for only around 10g of carbs (6 of which are fiber). Toss it in one and a half tablespoons of butter, which has about 18g of fat. Or you can have two cups of raw salad veggies for around the same amount of carbs. Toss in some olive or avocado oil based dressing and you will have similar fat content. While it appears that half your plate is covered in carbs, in reality, that half of your plate is predominantly fat. Then we go to the other side of the plate which contains your protein, which comes with its own portion of fat. Now, let’s say you ate a medium sized chicken leg with skin. You will get about 29g of protein and an additional 15g of fat. Tally for the meal 10g carbs, 29g protein, 33g of fat. Calories: 40 from carbs, 116 from protein, 297 from fat. Percentages: about 9% carbs, 25.5% protein, 65.5% fat. (If your fat macros are higher and your protein lower, you can accomplish this by choosing a meat that has a higher fat content.  Eggs also have higher fat to protein ratio.  If your carb macros are higher, you can choose vegetables that have more carbs, broccoli has almost twice as much as cauliflower ;).

So it is entirely possible to have the macronutrients on the left, look like the plate on the right. Sometimes, it is easier figuring out what to eat when we are not overly obsessive about the exact macronutrients but rather can just visualize what it looks like on a plate.

I haven’t intentionally tracked my macros for a long time.  But whenever I used My Fitness Pal to track what I eat, using the 1/2 plant 1/2 animal image above, my macros always end up in a similar range, with only slight variation between fat and protein.

So yes you can have 1/2 a plate in carbs and be low carb.

Happy eating to you!

Offering Low Carb Education

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Many who follow my page are nurses, dietitians, nutritionists and other healthcare professionals.  Because low carb is not the standard recommendation, many in the healthcare field are hesitant to offer low carb education to their patients?  Why?

I have developed a 3 part series that will examine why offering a low carb approach to patients is healthful and addresses common objections to doing so.  Those also not in the healthcare field would do well to consider these articles so as to know how to answer their healthcare provider who objects to a low carb way of eating.

Part 1 – Do We Really Need 130g of Carbohydrates Per Day?

Part 2 – Can Diabetes Educators and Dietitians Teach Low Carb?

Part 3 – Common Objections to Offering Low Carb Education

Part 4 – Helping People Who Are Not Sure They Want To Be Helped

Low Carb Mag – Top Blogs

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So, folks!  I am super excited to be featured as a “Top Blog” this month in Low Carb Mag!

A few months ago, I had the privilege of being interviewed by the absolutely pleasant Mark Moxom of Low Carb Mag.  It was a lot of fun!  My interview is now being featured in their January issue, where there is a brief article along with the video interview.

I will warn you in advance, when it comes to all things Low Carb, I LOVE to talk.  Poor Mark didn’t have a chance to get many words in, lol!  You’ll also have to pardon me. When I speak, I say “ya know” a lot. My mom usually reminds me by saying “no I don’t know.” Lol!

I hope you enjoy both this month’s issue and the article/video.

This month also featured a great article and interview with Will Harris, a rancher in Georgia that focuses on environmentally sustainable responsible, animal-welfare-focused farming.  I LOVED it!  The magazine also includes other great articles, videos, recipes and low carb products.

Below, you will find important links:

To read the January issue of Low Carb Mag, and view my video interview, please click HERE

(Video interview also below)

For the Low Carb Mag Website, please click HERE

To read Low Carb Mag on your iOS device, click HERE

You can also sign up to get the latest new and information about Low Carb Mag and be the first to be notified when a new issue comes out, click HERE

NOTE: there is a slight blip in this video where there is a little bit of the interview is missing. Maybe about 15-30 seconds? It occurs at about minute 8:15 where it makes a total change in subject. In this blip, we completed talking about how Type 1’s can achieve normal blood sugar with a low carb lifestyle. We then transitioned into talking about weight loss, where you hear me discuss that weight loss is not my PRIMARY focus. There are many ways to lose weight, most of them are unhealthy. So I focus on improving health first, and weight loss is a side benefit of getting healthy.

So with all its blips, here it is. Enjoy!

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I am looking forward to working with Low Carb Mag again in the future to help spread the message of health and wellness.

Thank you for watching!

For those that have trouble viewing, below is a PDF version.

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Quit Punishing Yourself

This post is going to speak to those who are beating themselves up for not being where they feel they want to be in their health journey. It is dedicated to my dear friend Jamie (pictured below).

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I tend to be a very driven person. It is very hard for me to slow down and take time to relax. I always feel that every waking minute of my day should be productive. Between working, teaching my kiddos, doing volunteer work, always reading, learning and studying, writing on my blog, and cooking, cooking, cooking, it is rare for me to slow down, and say, hang out with friends.

Over the past couple of years, that has been changing. My dear friend Jamie, has forced me out of my shell. She calls me almost daily, and mercifully, she often just shows up on my doorstep and forces me to stop working, and relax and just talk. At first, I would think, who is this kind of person who just shows up at my door? But then, I realized that she HAD to do that, or I would never make time to slow down. Thank goodness for her persistence and patience.  She is a true friend.

Another thing about me, I often set expectations for myself that are not reasonable. Then I will work myself to death to try and reach them. One of those areas that I work intensely at is getting to what I feel is my ideal weight. I’ve been working on this my entire adult life, lol!! Since going low carb, I have lost a significant amount of weight. But still not quite to my goal (it is possibly because my goal might be unreasonable, I’m giving that some thought right now, lol ).

So, I’ve been putting off buying clothes because I just didn’t want to buy clothes in THIS size. Maybe, just maybe, subconsciously, I’ve been “punishing” myself by thinking that I don’t “deserve” the new clothes yet. If I do buy clothes, I always buy them in the size I WANT to be, not in the size I am NOW. So, I’ve been wearing the same baggy pants for a long time. My friend Jamie hates this. She said that if I didn’t stop, she was going to make me go on that TV show where people get a clothing makeover.

Last night, my husband and I had dinner with her and her husband. Our husbands are buddies too, very convenient. We had a blast. I don’t think I have laughed that hard in a long time. Then, we went shopping and she made me get new clothes and shoes for myself, IN THIS SIZE!!

It’s funny.  I knew I really needed some clothes and had been shopping recently.  I had seen, and tried on, the very clothes I bought last night.  But I had put them back on the shelf, not wanting to spend money on clothes in my current size.  But last night, I bought those very same clothes.  Yep, I have decided not to punish myself for what I haven’t been able to accomplish, and celebrate what I have.

I bet a lot of you ladies out there identify with this. Maybe even some of you fellas. If so, maybe this can help you to rethink. Now, I doubt one night of shopping will completely turn my attitude around. But I do think it is a catalyst. Maybe it is time to not just be positive about life in general, but positive about myself.

So, I’m looking forward to 2017 with great anticipation. My big goal for the year is to attend Low Carb USA, if it is held this summer again in San Diego.  There, I will be anxious to meet many of those who have become so dear to me in the low carb world.  Hope to see you there!

My message to you (and to myself), is, try to be good to yourself.

Warmest regards 😉

Sending hugs to my dear friend who is probably going to kill me for stealing her photo off of Facebook and using it in this post.  I thought it would be easier to ask forgiveness than permission.  Love ya chickee!

Acute Disease vs Chronic Disorder

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You may be surprised with what I’m about to say…

I consider Type 1 diabetes a disease. But not Type 2. Yep, you heard me correctly.

Ok, now she has lost her mind, right?

But Type 2 MUST be a disease. There are dozens of drugs on the market to treat it.

That is true…

There is also a new drug on the market for a new “disease” called OIC (opioid induced constipation). For people that chronically use opioid pain killers, their bowels often won’t move. The opioids slow down everything, including elimination. But is OIC a real “disease?” No. If a “disease” can be resolved simply by stopping some course of action, then, IMHO, it is not really a disease. If you stop the opioid use, you stop the constipation. Now, I’m not suggesting that all people can eliminate opioid use. Many people, say cancer patients, legitimately need to use them. My point is, OIC is not a “disease.” It is a disorder. It is a symptom. It is a byproduct of something in the body that isn’t functioning properly. And it is reversible with a change in what is causing the underlying problem.

So is Type 2 diabetes.

In Type 1 diabetes, the disease was not caused by modifiable actions, nor can any amount of effort on our part reverse the disease and eliminate necessary treatment. The same is NOT true for Type 2 diabetes, which is both preventable and reversible. Therefore, I consider Type 2 a disorder, rather than a disease.

You see, something has gone drastically wrong in the treatment of things that ail us. Less than 100 years ago, antibiotics were invented (or should I say discovered.) In the treatment of acute conditions, antibiotics are life saving. And it goes the same with ALL acute medical care. If you sever a limb, you will be incredibly thankful when you visit an emergency room, have the bleeding stopped, the limb repaired and any infection killed. Truly amazing!

But how did we go from this, to attempting to use medicine to fix everything that ails us, INCLUDING things we have done to ourselves? (Even though often unintentionally.) Most, if not all chronic diseases are related to lifestyle and environment. Why then, are we throwing pills and injections, at disorders that can be prevented or reversed by lifestyle?

Type 2 diabetes is a lifestyle disorder that needs a lifestyle answer. Now, does that mean that people with Type 2 don’t need medicine? No. If one has been Type 2 long enough, there may be unrepairable damage. However, why not get the max benefit from lifestyle intervention FIRST, and then use medication to make up for any remaining dysfunction?

Keep in mind, if you have a lifestyle disorder, NO AMOUNT of medicine you throw at it will reverse the problem. And most often, the medicine will not even control the symptoms. Because you have not stopped the underlying problem, the symptoms will get worse, requiring more and more medicine. You will, in effect, become a hamster on a wheel, expending lots of energy, but getting nowhere!

In counseling hundreds of people with Type 2, I can tell you that I have NEVER seen one of them who were controlled by medicine ALONE, without making changes to their lifestyle. HOWEVER, I have seen hundreds of people be controlled with lifestyle ONLY while often eliminating their medications.

We have got to stop applying principles of acute medicine to chronic disorders. With an acute disease, say an infection, taking medicine is a great option. But for chronic disorders, taking a pill or injection is NOT the answer. The majority of chronic diseases are lifestyle related. You don’t take a lifestyle disorder and throw a pill at it. You fix the lifestyle. And guess what, the “disease” often goes away! Who would have thought that something caused by unhealthy habits could be fixed by healthy ones? ;).

Enjoy this powerful, newly released video from Dr. Rangan Chatterjee

Be well!

Normal Weight People Become Type 2’s Also

Ok ok, we all get it. Being overweight or obese goes hand in hand with Type 2 diabetes. Just look at any number of the most recently released commercials for diabetes medications. See a trend? Everyone in these commercials is overweight or obese.

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Why am I concerned about this? Because I don’t think there is a person alive, that knows even the most MINIMAL amount of information about health, who is unaware that being overweight or obese increases their risk for a HOST of chronic illnesses.

What concerns me then, is that many people who are of normal weight, are seemingly healthy and even athletic may not understand their health risks, as if weight and appearance are the sole measure of health.

This is my beautiful sister. She has graciously allowed me to share her story…

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My sister hasn’t been overweight a day in her life. She has been a competitive athlete since grade school and has been a vegetarian probably since her college days. We come from a family full of Type 2’s, siblings, both parents, grandparents. Because of our family history, I have drilled it into all of my siblings about our increased risk of Type 2. Of all of our siblings, she is the one whom I suspected would have the LEAST problems with blood sugar issues, as she is the only one among us who is of normal weight. She is also the most active.

When she began testing her blood sugar at my behest, lol!, she was surprised to find diabetic level blood sugars. Further testing with her doctor revealed pre-diabetes (in other words, diabetes. See my page “Pre-diabetes” HERE). Fortunately, with some changes to her diet (reducing carbohydrates), she is now experiencing normal blood sugars. If she had not had a sister fanatical about diabetes, how long would she have gone without knowing? Literally, she would have walked into a doctor’s office one day for an unrelated complaint and been told she had diabetes. Because she didn’t fit the “profile” for a person with Type 2 (as promoted in these commercials), she would have been overlooked until her symptoms became more apparent. At that point, much damage would likely have been done.

My point? Even if you are of normal weight (and even if you are athletic), you still may have significant risk for Type 2. Testing blood sugar should be a normal part of your routine lab work with your healthcare provider. Better yet, spend less than $10 and get a blood sugar meter. You should especially be testing your blood sugar if you have INCREASED risk, such as if you have any of the following:

  • A history of Type 2 in your family
  • You are overweight
  • You are normal weight but have belly fat
  • You have blood pressure above normal range
  • You have elevated triglycerides / low HDL
  • You have PCOS
  • You have (or ever had) gestational diabetes
  • You have reactive hypoglycemia (low blood sugar after meals)
  • You take certain medications that increase risk of elevated blood glucose and type 2 diabetes (steroids, statins, some classes of diuretics, some antidepressants / antipsychotics, some hormonal birth control pills, etc).

Finally, I’ve been waiting for a long time to share my opinion on what I’m about to say. This post is the perfect place to share it. “Not fitting the profile” for Type 2 not only results in MISSED diagnoses, but also MIS-diagnoses. For instance, this celebrity was diagnosed with Type 1 diabetes in her 20’s because at the time, she did not “fit the profile” of a person with Type 2. She was young and of normal weight.

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Hence, when she stated she “weaned” herself off insulin with a healthy diet, she outraged (and I think insulted) the Type 1 community by saying that she “cured” her Type 1, and now considers herself a Type 2. In her exact words, she “worked herself up to Type 2.” This is ridiculous as Type 1 and Type 2 have nothing to do with one another in the way of etiology (cause). We don’t “progress” from one type of diabetes to another. Type 1 and Type 2 are COMPLETELY different diseases. (In fact, I personally consider Type 1 a “disease” and Type 2 a “disorder.”) I am in groups with thousands of healthy eating Type 1’s, all who are still Type 1, all who still take insulin.

In reality, she was Type 2 all along but was misdiagnosed due to her appearance. Hence, it only made sense that she could wean herself off insulin with a healthy diet. As a Type 2, this is very common (especially for the followers of this page ;)). So she is right in saying that she is Type 2 (she’s just wrong in not understanding that she has been one all along.)  To be clear, for a person that has had diabetes for nearly 30 years, if she is not using insulin, she does not now, nor did she ever have Type 1.

In closing folks, while obesity CONSIDERABLY increases your risk of Type 2, in fact, they pretty much go hand in hand, Type 2 is not prejudiced to weight, gender, race, culture or social status. Type 2 is PREDOMINANTLY a lifestyle disorder, brought on by lifestyle factors. Whatever you look like, if you have these lifestyle habits, you are driving directly toward Type 2.

Therefore, regardless of your current appearance, use this page to learn healthy lifestyle habits to keep Type 2 at bay.

Wishing you health and happiness 😉

Why Is Low Carb Harder the Second (Third, Fourth) Time Around?

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So, I received a question from a reader about why it is so hard to “low-carb” the second, third, (fourth, lol) time around. I get this question quite frequently. Rather than writing my own thoughts on this issue, I thought I’d find an expert on this subject and share their thoughts. You’re in for a real treat!

You may have noticed that when we talk about low carb, we interchangeably use the terms WOE and WOL (way of eating / way of living). Why? Why do we not say “low carb diet?” While the word “diet” simply refers to your regular way of eating, the word has become synonymous with something you do temporarily, usually to lose weight. But let’s think about this folks. If you do something TEMPORARILY, you get TEMPORARY results. In other words, if you want long lasting, or even permanent results, you have to commit to something long term, or permanently. “Diets” don’t work! That is why we call low carb a way of living.

However, for one reason or another, life happens and sometimes gets people off track. If you have gotten off track with low carb, you might find that getting restarted is fraught with obstacles, disappointments and lack of results. Why?

In my efforts to answer this question for so many people that have asked it of me, I was perusing the blog of Dr. Michael Eades who has prescribed low carb living to thousands of his patients. His insights are incredibly valuable.

Below are links to three articles he has written on the subject. Please read through all three as I found some of the most valuable information in the final article.

Without further ado…

Why Low Carb is Harder The Second Time Around, Part 1

More Thoughts on Why Low Carb is Harder The Second Time Around

Why Low Carb is Harder The Second Time Around, Part 2

Hope these are helpful to you!
Happy low carbing!