Blood Glucose Battle

It started the end of October 2020.

I should have known it was going to happen at some point - my mother has been a Type 1 diabetic since she was 16 years old.

She's been fighting the blood glucose battle for sixty years.

I now fight that battle as well, but unlike her, I am hoping to control mine with diet.

My doctor really wanted me to start on medication, but she agreed to give me time to see what I could accomplish on my own.

Six months of testing my blood three times a day has helped me gain insight into what foods affect my readings.

And just when I think I have it figured out, it all goes awry again.

An app on my phone helps to track my foods and numbers.

I was never a big sugar or processed food eater, so I thought it was going to be a fairly easy task to get the glucose levels down.

But it was not to be - those carbs do not fight fair.

The grains, veggies, and fruits don't always behave as they should, even when they are included with the proteins and fats that help to offset them.

And it's not only about diet and food.

Exercise and movement play a big part with the numbers as does fluid intake.

 Carrying around access weight has a negative affect for those with Type 2 diabetes.

So it has been a battle of weight loss, correct food choices, exercising regularly, and learning during these last six months.

Those blood glucose numbers are not where I always want to see them even though all the correct food choices were made.

There is nothing easy about this - there's a lot of frustration, and I will continue to try to make it work without the need for medication.

My mother has dealt with several daily insulin injections her whole life.

She had no choice as her pancreas stopped working all those years ago.

With the changes I have been making, I will try to keep mine functioning as long as I can.

  

 

Vitamin D

The winter sun is low in the sky here in the northeast.

It stays below the tree line for almost two months before it starts it's climb back up, and the day light hours begin to  increase.

Vitamin D deficiency is common in the northern climates as the main source of this vitamin is delivered to the body by the sun through the skin.

And we keep our skin well covered against the cold during the winter months.

Vitamin D doesn't occur naturally in many foods.  It can be found in fatty fish, egg yolks, mushrooms, and liver.

Dairy, most cereals, and some juices have been fortified with it, but for those who want to obtain this vitamin naturally from the sun it is important to do so with care.

As we know, too much sun comes with it's own risks, and using a high SPF sunscreen can prevent the skin from producing the vitamin.

Short spurts of time, about 15-20 minutes, 3 days a week, should be enough to get what we need according to recent studies. 

Vitamin D works to help calcium be absorbed by our bones.

Bone health is important to help prevent osteoporosis and bone fractures.

Vitamin D also supports the immune and nervous systems.

 Signs of Vitamin D deficiency include: fatigue, bone pain, muscle weakness or aches, and mood changes such as depression.

Supplements are available if the doctor thinks they are necessary, but care needs to be taken to not overdo them. Too much Vitamin D comes with its own host of problems.

What is good to know, though, you cannot get too much Vitamin D from the sun.  

Once again, Mother Nature takes care of us if we pay attention.

 

An Apple a Day

Is there any truth to the old saying: "An apple a day keeps the doctor away"?

Before we get to that answer, let's take a look at the benefits that apples have to offer.

Apples contain the vitamins C & K.

They also contain potassium, copper, and several various antioxidants and flavonoids.

The skin contains soluble fiber which comes with it's own host of benefits.

As a whole, an apple can contribute to heart health, lung health, and bone health.

Along with a diet rich in fruits and vegetables, apples can help lower the risk of stroke, reduce blood pressure, inflammation, and the risk of cancer.

Getting back to the skin, it's the most nutritious part of the apple.

It contains those important antioxidants that fight free radicals which lead to various health problems.

The fiber helps keep the colon healthy.

Apple juice and applesauce are missing this important part of the fruit and they lack the nutritional benefits of the whole apple.

The skin of the Red Delicious contains the most antioxidants of all the different variety of apples.

They're one of my favorites and I have always thought they were very appropriately named.

Crisp and sweet, they are a perfect, portable snack that easily fits into the daily routine.

So back to the question, I did find this piece of information by Harvard Health:

One study done in 2015 found that:  “Evidence does not support that an apple a day keeps the doctor away; however, the small fraction of US adults who eat an apple a day do appear to use fewer prescription medications.”

That's good enough for me - less prescriptions means less health issues and less visits to the doctor.

 

Plants Only?

We've been hearing more lately about plant based diets.

It seems there is always a new diet routine that pops up every couple of years that creates a lot of commotion about being the healthiest new lifestyle choice.

Some of them are just craziness and some do have some sensible choices that should be part of a healthy eating plan anyway.

But, plants only?

That means no animal, dairy, eggs, refined sugars, refined grains, and all processed foods.

Plant based foods - vegetables, fruits, seeds, nuts, whole grains, and legumes make up the bulk of the diet.

Certain oils, such as olive and coconut, and certain sweeteners, such as agave and maple syrup are plant based so they are allowed.

The whole idea of this way of eating is to reduce the risks of diabetes, heart disease, obesity, certain cancers, and cognitive decline.

It has also shown benefits to those with inflammation, digestive issues, allergies, and asthma.

It lowers the blood pressure and cholesterol levels, as well as helps regulate blood sugar levels.

The way to healthy eating lifestyle choices is a fairly simple one - Mother Nature provides what we need in it's natural form.

But mankind has put many obstacles and roadblocks that stand in the way of reaching this goal.

Cheese, sugar, unhealthy fats, refined grains, and tons of varieties of processed foods to just name a few.

And for most families, it's cheaper and quicker to prepare these foods in this busy, expensive world we live in.

My family has always eaten healthy, but my daughter and her family have adopted the plants only eating plan for the past month.

She and her husband have seen significant changes in their well being.

Enough so that they will be continuing their plant only diet.

This mother is watching and listening.

And you bet I will post more about this as time goes on.

Buckwheat

I have heard of this grain, Buckwheat, but I have never seen or cooked with it.

My daughter uses buckwheat flour in her bread recipes, and she really likes it.

So when I found some buckwheat kernels on sale, I decided to give it a try.

One cup of it made a lot - it will be around for quite a few meals.

The taste is different - I prepared it as the package recommended - coating the kernels with an egg, cooking it in a skillet for a couple of minutes, then adding broth and seasonings and cooking until the liquid was gone.

I found the flavor to be strong but not unlikable.

We decided the next evening to cook some jasmine rice, and we made a mixture of 1/2 rice and 1/2 buckwheat on our plates.

That was just what that strong tasting buckwheat grain needed.

The rice mellowed the flavor and blended perfectly with the buckwheat.

It was really good, and I can see where we will be eating it on a more regular basis.

Something new and different for us and delicious to boot!

Back to the Lake

We are back to our daily swims at the lake.

It has been over a month now, and the water has warmed up considerably since we first began swimming this season.

Even though it has been quite a rainy summer so far, it hasn't slowed us down.

The fog and raindrops that seem to "fall up" from dropping in the water make the swims a great experience still.

We just make sure to keep an ear tuned for thunder and an eye for the lightening - getting fried while swimming is not in the plan.

It didn't take long for us to get back into going along the lines - keeping our "old fogies" pace helps a lot.

It feels so good to be back to our swimming -and we intend to enjoy every minute of it too!

Grass Fed Beef - What a Treat!

Eating lean and low fat meat is a necessary part of a healthy diet.

We all know that too much fat is not good, but when eating meat, sometimes it's not only the fat that is not good for us.

There are whole new sections in the markets these days for organic and grass fed meats.

We usually check them out, but even on sale, these meats are very expensive, so they don't make it into the cart on a regular basis.

But every now and then, we hit it just right when the market is reducing them for clearance.

That's when we get to have a special treat.

The grass-fed ground beef makes the absolutely best hamburgers one can ever eat.

This meat is all natural and no hormones were used during the raising of the animal.

We would have never known the big difference between the regular and organic if we hadn't tasted this meat.

It is so good!

We now keep our eyes open more closely on this section in the market.

We don't want to miss a deal when it comes around.

Watching the Sugars

It comes in many different colors and forms and even has many different names.

But unless it is naturally occurring in the food that is eaten, it is considered an "added sugar" in any of it's forms.

Back in 2008, sugar consumption in the US was 136 pounds per person per year.

That's above and beyond the natural sugars already in our fruits, vegetables, and milk.

And the rest of the world is not far behind us in their consumption too.

Heck, I have even seen our cat eating the sweet-eating ants in the summer, and everyone knows how much bears love honey.

Sugar is just too good and all the Earth's creatures love it.

Even though it is considered "empty calories" it is necessary in supplying the brain with energy.

But being human, it is easy to let our love of something get too far out of hand.

Too much sugar contributes to many health problems, the most widespread being, obesity.

And that leads to many other diseases and ailments which can all be avoided.

So, I have been carefully watching my "added sugar" intake over the last six weeks.

According to my weight and calorie intake, it is recommended that I get 25 grams of added sugar a day.

Man, I was getting over that in just my breakfast alone.

And that iced tea that we always prided on making ourselves - that needed a serious makeover too.

That added sugar is everywhere and in everything.

And I am not one who will substitute those no calorie sweeteners to take the place of the real thing.

Don't need those fake chemicals that do their own damages in other ways.

When I first cut out the sugar, I was eating none, even the naturally occurring ones in the fruits.

But after reading more, I realized that those ones don't count.

I needed to only count the added sugars.

And when it comes down to it, it really isn't all that bad after all.

Even during the holidays with all the goodies, I could get by on just a nibble.

And that is still all that is needed now - it really does work.

And all my tea has been sugar free as well, and I enjoy it just the same.

And the weird thing, I can even taste the sugars in the lettuce now.

Who would have thought that?

Huge Cantaloupes

The cantaloupe melons seem to be running large this season.

The market has a fresh batch from Central America, and they are on sale this week.

I couldn't believe the size of the melon that I was getting for only $1.50.

I weighted it when I got home - 5 pounds on the button.

Now, that is going to be a heavy melon on our innards, or it is going to have us running to the bathroom from all it's water content.

It is a very tasty one - sweet and just the right ripeness.

Due to their textured skins, I always make sure I scrub them with a brush under running water to remove the potential harmful bacteria that settles into the nooks and crannies in the rind.

Cubed and served, they sure are a healthy, delicious snack!

Raw Honey

We have always enjoyed honey - especially in our tea.

It gives it a smooth flavor with just the right amount of sweetness.

I never really paid too much attention to the different kinds of honey though.

As long as it looked clear with a golden color, I figured that was how it was supposed to be.

And when it begins to crystallize and look cloudy, as it tends to do over time, that is something that is easily remedied.

By setting the jar in a warm pan of water it will go back to it's clear, smooth condition.

But my daughter told me about the raw honey that she has been using these last few weeks.

I checked it out, and there is a difference between it and the one I usually buy.

The raw honey is completely unprocessed.

No pasteurizing or heating it to destroy the natural yeast cells in the liquid.

It's not filtered to remove the pollen grains or small particles from the comb.

Nor has it been strained either.

It contains all the minerals, enzymes, and propolis which all work together as an antiseptic with antibiotic properties.

An all natural product that tastes good too.

It must be used in moderation though as the unprocessed variety may contain toxins from certain flowers that the bees gather the pollen from.

There is no way of controlling the way the bees work.

But when used in small amounts, the health benefits of the raw honey far outweigh the risks.

No GMOs

Our favorite local farm stand is now open for the summer season.

It is our favorite place to get our sweet corn that we love so much.

Granted, it is more expensive than what the supermarket has to offer, but it tastes oh so much better.

And fresher, and sweeter too!

I had noticed when we walked into the barn that there was a sign on the wall that stated:

No GMOs used here.

Now, I know that was a good thing, as I had been reading  about how many of the seeds have been changed genetically - supposedly for our benefit.

 But I wasn't aware of what the letters stood for.

GMO = Genetically Modified Organism

The DNA molecules in the food are altered with different organisms that usually come from different species.

More and more this is being done to our food supply in order to make it more disease and pest resistant  from inside the seed itself.

It is my thought that if the bugs cannot eat it, how can we?

How will our insides cope with it after years of eating it?

I do know that the corn I had from the market earlier this year played havoc with my intestines.

I wonder if it was GMO corn.

I was almost afraid to eat my favorite local treat when it became available this season.

But it was fine.

And with the assurance of no GMOs, it was even finer! 

In the Lake

It has began again.


Another season for swimming at the lake.


Today was the first day we went in, and it was gorgeous!


The lake temp was 63 degrees, and the air temp was 83 degrees.


A bit warm for this early in the season for both the water and air.


But it only took a couple of minutes to get in it, and we enjoyed it for about 20 minutes.


For the first time ever, I was not winded.


My arms had plenty of strength, and my shoulders had a great range of motion.


In the past they have held me back, and there have been some seasons where the shoulder pain would only allow certain strokes for a short period of time.


No sign of any problems today - I think all the yoga and lifting the weights has paid off.


And it really feels good!!

Strengthen the Core

My son will soon have a college degree in Exercise Science.


He has learned so much these past two years about health and fitness, and he passes on some of what he has learned to us.


His main exercise mantra is to "Strengthen the Core".


When the muscles around the pelvis and trunk are in shape, they work together to get the most out of the rest of the exercises we do including walking and daily activities.


The back and spine also benefit as does one's posture.


And the best part about doing these exercises, it doesn't take any special equipment or gym memberships.


Several different ones can be found online, and they can be done right at home - no expenses required.


They will help to avoid back pain and muscle injuries.


And as one ages, these things happen much easier.


So when he walks by me exercising - I get the advice:


"Strengthen the core, Ma" - it is one of the best things you can do.


And, he is right - it does feel so much better with a sense of well being as I stretch and perform those "other" exercises.

Bending is a Breeze

It didn't used to be.


My head would pound.


I could barely bend over at the waist.


I certainly couldn't touch anywhere near the floor.


I would be out of breath when I came back up.


I was a mess.


Then, yoga had me bending, bending, and bending again.


At first the hands went to just below the knees.


Then they advanced to the calves and then the feet.


They are now on the floor.


Granted it is only the fingertips, but since yoga is a progressive thing, those hands will be flat on that floor someday.


And I love to bend now - it is so easy with no after affects!

Back to Counting the Steps

I am back to counting my steps on the Beewell For Life website.


They are doing something a bit different this year.


Instead supporting only Breast Cancer causes, they are also including Diabetes and Women's Heart causes as well.


And coming in March, after they have rebuilt the program, the users can choose which cause they want to donate their miles to.


They will also be having new challenges and of course the healthy tips and meals will still be ongoing.


Looking forward to the changes as we track our miles each day on the site.


Stay tuned for updates - as I learn more, I will post it here.

Watching Those Triglycerides

Oh those Triglycerides.


Normal levels of them need to be 150 or lower.


Mine are 240, which are on the high side.


But the good news concerning them - they are the easiest to bring back under control.


It all has to do with the amount and type of calories that one consumes.


Triglycerides are what store the unused calories and when they are too high in the blood, it means one has been eating too many starchy and fatty foods.


So, by lowering those types of food, the triglycerides will come down on their own.


Now, I am not a big consumer of fatty foods, but those starches, well, we have way too cozy a relationship.


Pasta, rice, bread, I just love them all.


And I always thought the fiber they provided was of most importance, so eating them had to be all right.


I am going to have to pay close attention to how much of them I eat from now on - it certainly beats having to go on medication for something that is totally controllable.

Lipid Panel Test

It's been a few years since I had one done, so I went for a lipid panel blood test a couple of weeks ago.


Cholesterol is what this test is all about, and the numbers are now in.


It registered at 212.


It should be under 200, but other factors are also taken into account.


The HDL, which is the good cholesterol, and the LDL, the bad cholesterol.


My good was 49, and since it is supposed to be over 40, mine is a good number.


The LDL is a factored figure, which I will get into on my next post.


The prognosis: my levels are good, keep up with the low fat diet and exercise.


In my next post I will discuss the triglycerides and the part they play in figuring the bad cholesterol.

Yoga Update

It has been almost two months now, and I am still enjoying the Yoga exercises.


The flexibility has increased quite a bit.


And the ease of movement in doing everyday activities is an added benefit.


Many of the poses were just about impossible to attain, forget about holding them for any length of time in the beginning.


Some of them are still difficult to do, but I can see progress, and someday I hope to be able to do them.


It really does take concentration to keep one's balance at times, but I can feel the strength building in many areas - the ankles, knees, and arms.


I have been using one particular VHS tape that runs for almost 45 minutes.


And I just about have it down pat now so I can do it without the tape.


I will keep looking for another one that uses some different poses, but is beyond the beginner ones that I have now.


Yoga is definitely a positive choice for a healthy lifestyle.


I recommend it!

A Balanced Feel

It has been almost a month that I have been doing the Yoga exercises.

And when I have to miss a day or two, I really miss it.

The movements and poses really do work.

The posture is better when just regularly standing or sitting.

Picking things up off the floor is so much easier - the bending is smooth and the head doesn't pound.

And the overall feeling of well-being can't be beat. 

But the best part is a couple of pounds have been shed, and that is a good thing!

Low Calorie Meal

Tonight we had a special treat.

The market was having a sale for a couple of days only.

Fresh lobster was $3.99 a pound.

We have been watching the prices of them this past season, and $4.99 was about the best deal we could find.

It was still too much for us.

Other than that, they ran $7.99 - $9.99 most of the time.

So needless to say, lobster is rare in our house - last time we had a meal of them was a couple of summers ago.

So we splurged for dinner tonight, and man was it delicious!

 

We cooked them ourselves instead of having the store do it - the wait was over an hour they were so backed up with orders.

I guess we were not the only ones enjoying them for dinner.

They are a low calorie food - 111 calories for 4 ounces of meat with only .7 grams of fat - that's 1% of a day's worth of fat.

Too bad they are so expensive - they are an all -natural, health food - especially when eaten as I like them - right out of the shell with no butter or sauces.