DIABETES AWARENESS MONTH

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I’m sure most people are AWARE of the two types of Diabetes – there’s type one – which means that the pancreas has never worked and won’t – and there’s type two – which means that the pancreas is the laziest organ in the body and needs a swift kick to get going every day (through low carb diet and exercise)!

Both types have unique challenges – but please don’t confuse the types – that doesn’t help anyone.  God bless the type ones who need constant monitoring and for whom insulin is essential.  Do not pass GO, do not collect $200 – take an insulin shot!

Type twos test – we test in the morning to get a fasting.  We test before exercise and afterwards.  We test when we feel weird (for me that’s a lot).  Stop laughing.  Seriously – quit it!

Type ones are also helped greatly through diet and exercise.

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I am dedicated to creating a health and wellness community as a way of giving back all I learned along the way to be as mindful and physically and emotionally and spiritually in “balance” as I can be. Being emotionally and physically fit demands a dedication to quality in every aspect of your life that evolves and gets better over time. Join me as I provide you with all the ingredients and wisdom I subscribe to and practice daily in my own life. Age is only a number…you can be cool and fit even at 68 ….My aim is to teach you “how” and to “motivate” you to make this a part of all that you are.  – Ellen Sherman

Ellen has been an amazing facebook friend!  Her posts have motivated me to live a more healthy lifestyle.  I know the goal is to live longer, but really – I’ve learned that it’s important on a daily basis so you can feel good – just feel GOOD – present tense.  It’s worth it to take care of yourself for the sake of the present moment – not just for the future.

Type twos like me absolutely HAVE to get up and move every day.  Move, move, mooooooooooove!!!

just-mooooveI love that poem!  LOL!!!  Move…  move… moooooooooove!

I can’t emphasize this enough to all type two diabetics…  DIET & EXERCISE!!!  One without the other is not good enough – you can eat low-carb foods but without the exercise, you won’t lower your A1c.  The two must work hand in hand.

My friend John found this song – LOL!

I once had someone say to me, “Diabetes?  So what’s the big deal?  You just take your shot and steer clear of sugar!”  Well, we know different, don’t we?  November is Diabetes Awareness Month, and a good chance for folks like that to learn that, living with diabetes is not as simple as they may have been led to believe.  Diabetes is always there, in our minds, 24/7.  It’s like the uninvited guest that never leaves!  Let us continue to spread the word that, it is not only important to be aware, but this awareness will save lives too.  I remember having no idea what my symptoms meant, back in 1974.  The loss of weight, despite eating the same, the frequent urination, the dehydration, and just feeling draggy.  My Father soon became more concerned and got me to the hospital.  I was soon diagnosed with Type 1 diabetes.  A few years later, I noticed that a fellow worker was also showing these symptoms.  Like me, he was unaware of what was happening to him.  When I suggested to him that he should have it checked out, he just brushed it off with the fact that he had just been working too hard lately.  He kept feeling worse, and finally went to the hospital.  He was soon diagnosed with Type 1 also.  He later thanked me, and he was glad he followed through on my suggestion.  I hope everyone will help to spread awareness!  – John Manganiello

You know, the challenges for type ones and type twos are so vastly different, it would almost be a marvelous idea to come up with a completely different name for type two diabetes – because our bad press has cast a huge shadow on type ones that they do not deserve.

Type twos – we’re the ones who are generally overweight, lazy, and need to walk away from the dessert table with an empty plate.  We’re the ones that everybody seems to think we all are – but we’re NOT!  I wish type two diabetics had a completely different name – not associated with type ones at all.  Why?  Because our challenges are not the same.

Many people who are diabetic suffer from depression.  If you treat the depression it helps you with treating your diabetes.  If you treat the diabetes with a healthy lifestyle it helps you with the depression.  The mind-body connection is truly remarkable.  Do what it takes to increase your growth of brain cells which diminishes with poor diabetic control.  – Ellen Sherman

Type ones have done NOTHING WRONG – they were born with a non-functioning pancreas – yet folks for some unknown reason – stick them with the same stigma that type twos have to live with – it’s so unfair, people.  Be careful how you categorize diabetics!  Better yet – don’t label any of us – not even type twos.  It’s really mean because if you aren’t living the life – you just don’t get it.14611161_1596306397343706_3508515821361959285_n

Here’s my facebook friend, Alissa Podber, dressed in blue in honor of Diabetic Awareness Month!  Isn’t she pretty?  🙂

The type two struggle is real, people!  I don’t eat starches – do you know how much of the food group that includes?  I eat HIGH PROTEIN, LOW CARB.  It’s a disciplined lifestyle, but my A1c went from 9 to 6.3 in a few months…  so – it works!  I no longer have to take insulin.  But here’s the humbling truth – – – I know if I mess up my diet or skip exercise – I’ll go right back from whence I came – I’ve become scared of food.  Who is scared of FOOD???  What’s the name for that phobia?

I can’t eat beans in chili – that’s a tough one.  Beans are high in fiber but they also have a ton of carbs!  I can no longer put potatoes or pasta in soup – my vegetable soup is tomato juice, water, celery, kale, carrots and hamburger.  Yes, I’ve lost 25 pounds and have a way to go…  but it’s a real sacrifice.

No more bread…  I tried cloud bread – I don’t get what the big whoop is about – I didn’t like it.

SO…  I get a little 4-pack of that sweet Hawaiian bread – you know the kind – in the orange wrapper – KING’S I think it’s called.  I hide it from myself and eat one of those rolls (not the whole package) if I have a LOW.  I know a lot of people keep a tube of icing in the house – but I get so hungry for bread…  this works better for me.  🙂

Diabetes is a daily part of Aly’s life … day in and day out she deals with finger pricks, blood sugar testing, infusion site changes, high and low blood sugars, and treating low blood sugars. This will continue to be Aly’s lifestyle until the day a cure is found. #t1dlookslikeme #diabetesawarenessmonth  – Katrina, Aly’s awesome mom.

My little friend (but getting bigger every year) Aly, made some really cute memes for Diabetic Awareness Month.  Mom Katrina said it’s okay to post them – YAY!  I think Aly needs to give me some designing lessons – these are so very cute!14516447_10153986567143379_6359830083846122574_n

My super hero friend Aly – creative and personality PLUS.  🙂

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Stay strong, my young superhero friend!  My type one friends need a cure!  I need a stronger resolve to maintain a LCHF (low carb high fat) diet and exercise every day.  God bless us, every one!  🙂

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NATIONAL NUT DAY

tl-10-22-national-nut-daya-circle-of-nutsfriendsI think we can agree that some friends are a bit on the nutty side…  and they do come in all shapes and sizes.  I think we also agree that it’s perfectly okay!  😉

The nuts we want to focus on are the edible kind…  of course.  Nuts are low or no carbohydrates, so are very healthy for diabetics.  They are chock full of nutrients and healthy fats.  My favorite nuts are cashews, and I eat a few handfuls every day.  Our little nuthouse here in Wichita, The Nifty Nuthouse, has such delicious cashews, but at $9.00 a pound, I have to pace myself for sure.

Once in a while I get a craving for Chinese food, and my favorite recipe is for, you guessed it…  Cashew Chicken.  Here’s my simple recipe:

CASHEW CHICKEN (Makes 5 servings – 10 carbs each)

INGREDIENTS:

4 boneless skinless chicken breasts, cubed
1 Tbsp coconut oil
1 Tbsp sesame oil
1 Tbsp Teriyaki Sauce
1 Tbsp Oyster Sauce
1/4 cup Reduced Sodium Soy Sauce
1 Tbsp Rice Wine Vinegar
1 garlic clove, minced
1 tsp grated ginger
1/2 tsp red pepper flakes
1 tsp sesame seeds
3/4 cup cashew pieces
salt and pepper
INSTRUCTIONS:
Heat a large pan on medium heat and add the coconut oil.
Season your cubed chicken with a little salt and pepper…don’t over do it on the salt because the soy has enough salt in it.
Add the chicken to the pan and brown on both sides, about 10 to 12 minutes.
Remove the chicken from the pan, and place on a plate lined with a paper towel to drain some of the grease off.
In the same pan, add the sesame oil and saute the garlic clove and ginger for 1 minute.
Stir in the Teriyaki, Oyster, Soy Sauce, Rice Wine Vinegar and red pepper flakes.
Once the sauce has come to a boil, add the chicken and stir to combine. Cook about another 5 to 6 minutes.
Add the chicken to a serving bowl and garnish with green onion and sesame seeds.
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So today, give that nutty friend in your circle a phone call or send a note…  and celebrate the edible kind with this wonderful recipe.  🙂

A COMMENTARY FROM THE HEART

TL A COMMENTARY FROM THE HEART (26)sweet-sleepI have a praise to share with you today.  From this day forward, I plan to get a good night’s sleep!  God knows not only what we are in need of (before we even ask), but He is also aware of the desires of our hearts!  In other words…  He definitely knows what we need, but how cool is it that He also knows what we want?

We make our plans and God laughs, so they say.  I had surfed the internet in an effort to educate myself about various furniture manufacturers and to learn about the quality of their products.  I knew I had a certain budget to consider, and found a few possibilities.

Yes, I prayed that God would give us wisdom and a sense of which way to go as we shopped.  I am also aware of the fact that God’s not going to drop things in front of us – we have to get some idea of what we’re going to look for.

This is what I knew yesterday.  I knew our old mattress was going to kill me.  By that, I mean that if I had to sleep on that rock much longer, my body would crumble and become useless.  A rock is soft compared to our mattress – not joking.  People make fun of me for being on facebook or writing a post for this blog at midnight or after (um…  it’s after midnight right now – lol) – but seriously, this recliner is a big soft cuddly teddy bear compared to the rock bed.

I also knew that we needed to buy a couple of new recliners – pretty soon.  We sold our 12-year-old Laz-y Boys at the garage sale – and got a whopping $15 for the pair of them.  So, we’re not exactly working with profit here.

Those are the facts that I knew yesterday.

God knows more than I do…  as usual.  I’m trusting HIM for guidance.

So…  we’re shopping here and there.  I wanted furniture made in the USA.  Call me crazy…  but I want to support American workers.  We found a chair we liked at Ashley’s here in Wichita.  They make their own stuff here in America – and I like that!  But – when we told them we’d like two of the chairs, they made us an offer we just couldn’t pass up.

They told us if we’d buy a mattress, they would throw those two chairs in (yep – both of them) for FREE.  We were skeptical at first, but when we did the math, it sounded like a good deal – and we decided to go for it.  Is God good, or WHAT?

We didn’t tell the sales person at Ashley’s that we needed a mattress and a good night’s sleep, but guess what?  GOD knew the truth!  He takes such good care of us.

God cares about our sleep quality and quantity.  He wants us to be healthy and for our immune systems to be strong.  How does that happen?  It happens when we take care of ourselves with proper nutrition, regular exercise, and enough good quality sleep.  I look forward to some sweet sleep!  🙂

 

 

A COMMENTARY FROM THE HEART

TL A COMMENTARY FROM THE HEART (30)There’s a particular number I want to see on the scale when I visit my doctor on the 14th – and when I weighed last, I was 4 pounds away!  I’ll be honest, I’ve been living on salads and doing workouts 3 days a week – with extra reps.  I want this so much!

Here’s the deal…  while I’ve been towing the line, I do still on occasion sit and daydream about what I may do when I leave the doctor’s office.  I’ve thought of going to the Dollar Tree to get a candy bar.  I’ve thought of getting a bag of marshmallows.  I’ve considered so many possibilities, but as I said…  these are thoughts.  The bad news is…  thoughts become actions.  That’s when I sabotage my own efforts and get angry with myself.  😦

I know what I need to do.  I need to add to my artillery. I need to reinforce the hem of my determination with prayer and faith.  I also wrote a new poem.  I hope if you’re fighting a sugar addiction, it will encourage you to stay on track.toadallyI’ve read so many articles that talk about sugar addiction.  It’s more difficult to break free from sugar than to break free from drugs!  It’s true, sugar is the most addictive substance.  This sweet stuff not only wrecks blood glucose, but it’s the stuff that cancer cells feed on.  Sugar’s the stuff that really ruins arteries.  When they told us it was the fat in our diets – that was incorrect.  It’s the sugar that does the damage.  For so many reasons it is best to lower or stop consumption of sugar.

As for the new ammunition…  I have compiled a list that will help me stay focused when I’m shopping.  I plan to buy just the things on this list:

  • eggs
  • peanut butter with no hydrogenated oil
  • celery
  • nuts
  • carrot sticks
  • ranch dressing
  • blue cheese dressing
  • low-sodium deli meats
  • cream cheese
  • cottage cheese
  • cheddar cheese
  • Swiss cheese
  • pork rinds
  • sunflower seeds
  • low-sodium jerky
  • turkey pepperoni slices
  • mushrooms
  • turkey bacon
  • dill pickles
  • tuna
  • lettuce
  • cucumbers
  • 70% cocoa chocolate bar
  • beef
  • chicken
  • broccoli
  • onions
  • little smokies
  • Vienna sausages
  • bell peppers
  • Relish sweetened with Splenda
  • Spinach
  • Kale
  • Cauliflower

My appointment is Friday, so I’ll have some idea whether I’m going to reach my goal or not because I weigh on Wednesdays.  I’ve sure been working on getting there.  If I make it, the nurses at the doctor’s office may see me do a victory dance!  If I don’t make it, I’ll know that I came so close to goal and determine that I’ll do better next time.13419107_1228329117211567_3612524694099834881_n-2

KETO ZONE www.fb.com/KetoZone

I’m determined to get this weight off!  It’s really as easy as having low-carb food to eat when I get hungry.  Being prepared by having a well-stocked pantry and fridge is so important if I want to succeed.  God’s gonna help me do this!  🙂

 

 

NATIONAL KALE DAY

tl-10-5-national-kale-dayKale is the perfect companion for bacon and cheese as part of a healthy low-carb salad.  Anytime a vegetable is cooked, it takes some of the nutrients out of it, but I prefer kale a little wilted so I fry it up with my bacon to make it taste better.images-46Kale chips are pretty good.  They do provide that crunch that chips used to.  Are there really health benefits to eating kale?  Does it really give you a boost of energy like people claim?  My research tells me the answer to both questions is YES.

Since a low-carb diet allows many foods that have low or no fiber content, kale helps with a need for fiber, much like other types of lettuce and spinach.  It also contains an antioxidant called alpha-lipoic acid, which lowers glucose levels, increases insulin sensitivity and prevents oxidative stress-induced changes in patients with diabetes!  My ears perked up when I read that!  It also decreases peripheral neuropathy and/or autonomic neuropathy in diabetics!  This is good news for diabetics!!!

My theory is, if you can put enough stuff that actually tastes good (bacon, cheese, salad dressing) with the kale in your salad – it really sort of masks it enough that you can eat it without choking it down.  I’m being honest.  Have you tried to eat a piece of raw kale with nothing on it?  I rest my case.

I don’t juice because juicing is not the best choice for diabetics.  We need to keep the fiber intact rather than squeezing the juice from the fruit or vegetable.  The sugar content is found in the juice – and why would I want to ditch the fiber and keep the sugar?  That doesn’t make sense in my brain.kale

Kale is a super veggie, with more vitamins and minerals than spinach.  If you are lacking energy and seem to be dragging along, maybe you should try a salad with kale.  Use plenty of dressing – not a sweet dressing, but a blue cheese or ranch type dressing.  Read the labels before using – I prefer blue cheese but once in a while I use ranch.

Leafy greens such as romaine lettuce, kale, collards, Swiss chard, and spinach are the most nutrient-dense of all foods.  – Joel Fuhrman

My kale salad is not as “fancy” as most recipes you’ll find because I don’t eat dried cranberries or pour sweet vinaigrettes over it, but for what it is, I think it’s good.

Kale Salad

INGREDIENTS:

6-7 cups chopped fresh kale leaves

1 Tbs. Extra Virgin Olive Oil

6-8 slices cooked bacon, chopped

1/2 cup crumbled blue cheese

1/2 cup toasted chopped pecans

INSTRUCTIONS:

Basically, just mix this all together, tossing with your hands.

Add your blue cheese dressing and you’re good to go!

 

🙂

 

 

 

 

 

 

 

 

 

 

 

A COMMENTARY FROM THE HEART

TL A COMMENTARY FROM THE HEART (20)If I’m going to maintain this low-carb weight losing lifestyle…  I’ve GOT to get creative!  I thought about all the foods that used to call to me and cause me to go find them.  I say USED TO because I’m talking about FAST FOOD!!!  Cover the kids’ ears, because this could be shocking!

Got ’em covered?  Good.  Okay…  here’s what I want you to do.  Think about your favorite fast food.  Mine is the Market Fresh Turkey & Swiss Sandwich at Arby’s.  Now – what ingredients do I need to say NO to?  The bread…  I have to say NO to the bread.

As far as I can tell, the rest of that sandwich is amazing and legal.  Sliced turkey, sliced Swiss cheese, tomato, red onion and romaine lettuce.  Instead of a traditional salad dressing, I mix mayo and Dijon mustard together and put it in the salad bowl.

And here’s what it looks like:IMG_1502It’s a happy little low-carb lunch!  I didn’t use romaine lettuce because I already had iceberg.  I made this salad for a fraction of the price they charge for the sandwich at Arby’s – and I’ll have enough stuff to make this a few more times!  Yay me!  Success!

There are sub shops that will make any of their sandwiches into salads for you – but you have to ask because some of them don’t have that information posted.  Most restaurants will bend over backwards to make substitutions for you, but ask if the change will cost you extra.  Different places have different policies and it’s best to be on the safe side.  You don’t want to get a big surprise on your check at the end of the meal.emergency-309727_1280

In the KEEP MOVING department…  so far, so good.  I’m going to Planet Fitness 3 days a week and working on the treadmill for 15 minutes, the bike for 15 minutes, leg machines at 20-50 pounds, arm machines at 20-30 pounds and ab machines at 20 pounds – and those things kill me – just being honest.

I’ll never be a skinny person, but I’m doing the best I can.  There are some pretty awesome rewards for being consistent with diet and exercise.  I don’t know why I doubted that it applied to me, but…  surprise – it does!  I’m pretty happy and very pleased that my blood glucose levels and A1c are in normal range.  🙂

 

 

 

WHEAT MONTH

TL 7-21 JULY IS WHEAT MONTH

July’s Grain of the Month is Wheat. Worldwide, wheat is the third most-produced grain, trailing only corn (maize) and rice. In the United States, wheat accounts for about two-thirds of all grains consumed. However, much of the wheat we eat is refined (missing its nutritious bran and germ) or enriched (refined grain with just five of the dozens of missing or reduced nutrients added back in). If you eat wheat products, make sure they are whole wheat.WHEAT

Wheat fields are so graceful and agile just before harvest.  They wave in the Kansas wind and are probably the most friendly welcoming committee our state has!  Our crops were good this year – yay!  Most of the state got to harvest before all the really heavy rains hit, so that translates into profits.CHILDHOOD PLAYGROUND

I think it’s funny that I live in Kansas – the bread basket of America – and don’t eat wheat products.  Weird, huh?  Well, I’d support the wheat farmers if I could.  I have a disease that won’t let me eat products made with wheat – so I have to make adjustments.  Even though I can’t eat wheat myself, I can still celebrate wheat month!

Here is a low carb bread recipe.  I say low carb, but it’s more than I usually have.  I suppose on a day when I’m just craving bread so much I would make this, but I’d really have to be desperate.

LOW CARB WHOLE WHEAT BREAD

Makes 16 slices

19g carbs per slice / 9g protein per slice

INGREDIENTS:

1 C. water

1 1/2 C. whole wheat flour

1 1/2 C. medium rye flour

1 Tbs. honey

1 Tbs. molasses

2 Tbs. Vital Wheat Gluten

1 tsp. salt

3 tsp. yeast

1 Tbs. olive oil

INSTRUCTIONS:

Put all ingredients in bread machine on dough cycle.  When that’s complete, shape dough into a log and let rise for one hour.  Bake at 350 degrees for 25 minutes.

It is my goal to have single digit carb count per serving of any food, so 19g carbs for one slice of bread is a bit much for me.  Besides, I haven’t owned a bread maker since 1999.  😉