Bake Wisely

Here are a few baking tips as you prepare for more holiday fun!

1. Reduce the sugar amount in a recipe by 1/4. You'll cut carbs, and trust me, the taste isn't noticeably different.
2. Use agave nectar instead of sugar. Because of it's new found popularity, agave nectar isn't a rare sweetener that one can only find in speciality stores. My local Wal-Mart started carrying it, and I picked up large bottles of organic agave nectar at a Cosco stores while on vacation.
3. Use unsweetened applesauce in place of oil. Though oil isn't necessarily unhealthy (think canola---heart healthy!) it does increase the fat and calorie count of baked goods.
4. Throw in walnuts, flax seed, and/or wheat germ to increase the healthy fats in your baked goods and to add protein.
5. Try using whole wheat flour, whole wheat pastry flour, oats, and even flaky cereals in place of traditional white flour. Just keep in mind the type of food you are baking and which substitution would be appropriate.
6. Do not use margarine instead of butter. Butter has an important place in baking. Cut the fat in other ways---like egg substitute instead of eggs. But don't cut the butter. (Many places sell organic butter, in case you are interested).
7. You can sometimes use soymilk or vanilla soymilk in place of regular milk.
8. Buy chocolate chips that are free of fillers like hydrogenated oils. I am a big fan of Ghirardelli chocolate chips.
9. It's fine to use a mix for baking---just be sure to purchase items made with whole grains and are free of trans fats and hydrogenated oils. I suggest checking out products by Hodgson Mill, Naturally Nora, and Bob's Red Mill. Also search your local Trader Joe's or Whole Foods. These mixes are often more expensive than buying the ingredients in larger quantities and using them throughout the holiday season; however, if you wish to save time and energy, a mix might be your best option.

Happy baking!

Have a Plan!

Ok, Thanksgiving is about to happen. What's your plan?

You might say you plan on just enjoying the day and taking a break from your diabetes. BAD MOVE, friends. I have learned that one "free day" can equal residual bad sugars for hours, days, weeks, or even months. It's easy to let things slide...all the way until Valentine's Day!

Here's my plan to keep my sugars in control over Thanksgiving:

1. Exercise every morning, as usual. I will automatically have a better day.
2. Check out the food buffet first, determine what I REALLY want to eat, and then take portions of those foods, saving room for dessert, of course! I LOVE pumpkin pie!
3. Take healthier foods for everyone to enjoy. I'm making an organic pumpkin cake, homemade cornbread (made with healthy ingredients including non-fat yogurt, organic corn, and whole wheat flour), and spinach dip with whole wheat crackers. If you take a dish you know is "safe"---you can enjoy that food along with others.
4. Don't graze all day long. Do something else. Play with the kids. Look at photo albums. Play a game. Anything but eat all day long.
5. Check my sugars, as usual, even when I don't feel like it. If you're like me, a high results in a low which results in a high, and so forth, resulting in poor blood sugar control. I will test. I will test. I will test. And I will respond accordingly and wisely.

I hope you have a blessed Thanksgiving full of family, friends, and good food!

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edited to add: Check out my latest article on the Diabetes Health website---it's all about portion control!

Interview with a Motivator

I am honored to share with my readers a new website created by a friend of mine, Nick. She is one of the most motivated women I know, and I had the opportunity to interview her recently about her new website called Flesh 2 Flesh. I hope you find her website useful as you manage your diabetes.

Tell me about yourself (personally):
I am an outgoing individual who loves to be around my family, if I can’t involve my family someway or somehow in my day to day activities then it’s really not worth me doing it. My husband and children inspire me to be the person that I am today. I have a passion for people and their well being. It motivates me to see that I have had some part in making a person smile. From being very young I have liked to make people laugh, I believe that laughter is what gives a person the light in their soul. I like to have fun, but I also know that when it comes to the seriousness of life I know how to get the job done. My philosophy in life is you only have one life, and each day that passes is a day you will never get back, what will I do with the days ahead to make the days that pass count.

Tell me about yourself (professionally):
My Journey in fitness really started as me being a professional dancer. I went to performing arts college in London and from there travelled the world doing productions and theatre work, working on television shows and teaching dance. After I met and married my husband 19 years ago all I could do with dance was teach as I did not want to travel anymore as it would take me away from my family. I quickly transitioned into fitness, I loved it. I knew it was my second calling in life and I did everything I could to educate myself on whatever I could to make me the best trainer and aerobics instructor I could be. I was very fortunate to have a great mentor in my life that I met at the beginning of my fitness career. My husband also is a Master Fitness trainer so we work together whenever we can. I love what I do; I am very passionate about the health and well being of all my clients. I will continue on in my fitness journey learning all that I can, probably till I retire as this industry is always evolving and researching new concepts and ideas to make us a more productive, healthy and longer living society.

Tell me about why you developed your website:
The main reason for developing my website is to have information readily available for people to view and a constant source of information for present and future clients. I have been training for many years now and I get asked questions about fitness from all over the world from people that I have met over the years. Having the website is so much easier and less time consuming for me as I can just direct them straight to the site and be about the business at hand, that being fitness & wellness coaching.

What can your website offer to people with Diabetes?
My website can offer answers to your questions, nutritional information, exercise information and motivational tools. The site usually gets updated once a week and if you do not see the information that can answer your particular question that week I am only an email away.

Why is diabetes important to you?
I have an uncle, My Uncle Tom and he is like a second father to me, I remember when he was diagnosed with Diabetes. It had been a while since I had seen him as all my family is living in England and I don’t get to go home as often as I would like to, I remember he just did not look well. I did not know much about the disease then but I made it a point from that day to go back home and learn all I could about how exercise could affect and help this process he was going through. My Uncle Tom is why Diabetes is important to me.

What is your website URL, and how can readers contact you?
My website is www.flesh2fresh.com all of my contact information is on the website. I can be contacted either by email, telephone or if you become a fan of the facebook site, through there too.

Negative Influences

I had the privilege of guest lecturing at a local diabetes conference. I was on fire! There were 250 people in attendance, and I was sandwiched between three other speakers: a dietitian, a cardiologist, and another doctor. I was there to present a patient testimony which my dietitian shared is crucial---because people with diabetes are told what, when, and how to do things all the time by medical professionals, which is necessary, but at the same time most of these professionals do not live daily with this disease.

I first shared my diagnosis story with my audience, where I am now with my disease, and the meat of the speech, what I do to stay positive.

One of my tips, I believe it was #7, is to let go or distance oneself from negative influences. These influences could be a medical professional (someone who isn't supportive of the patient), a friend, family member, or the media (a tv show, a radio program, an online forum, etc.). These influences often compound the stress, depression, and confusion that a person with diabetes already has simply based on the nature of the disease.

My recent article in Diabetes Health sparked thirty interesting comments. Most of them were positive and encouraging---which I am thankful for. Some were critical, which I am also thankful for. I tried to open my mind and listen to what each poster had to say, even if I didn't like it or agree with it, because I believe I should always be a student if I'm going to be a teacher. A few comments were downright nasty---and I pray for the hearts of those individuals---for their anger and bitterness.

We can't always avoid the "bad," and we shouldn't. Things that are initially bad create feelings of discomfort, of confusion, of fear, and those feelings can propel us to do better, to succeed, to take action.

One listener of my speech approached me afterward and told me how scared and discouraged she is because after her pre-diabetes diagnosis, she lost weight and really started getting her act together; however, she's struggling. I told her that her pre-diabetes diagnosis, though scary, is God giving her a wake up call. She has an opportunity to do the right thing and potentially avoid diabetes. I also told her that the fear she is experiencing is a motivator, and I'm glad she is scared, because her body is screaming at her to to what is right and better. It was a special moment I shared with this woman, and we hugged at the end in unity---fighting the same demons and rejoicing in the possibilities. I pray that God blesses her health and her happiness, and I also pray she is motivated to keep trying, even when the road is long and difficult.

I know I won't always receive positive feedback, that people won't always agree with me, and that is ok. No one diabetes experience is the same as another, just as in any life situation. But the moment I shared with the attendee confirmed what I already knew---that staying positive and talking with others is priceless, is necessary, and is inspirational and motivational.

What you have to decide, and I have to decide, is what we will do when we are insulted, or confused, or angry, or scared---what will we do with that? I choose to take action. I choose to change. I choose to ignore when I need to for my own health and happiness. What do you choose?

Ignorance and Bliss

Do you feel compelled to fight for diabetes awareness?

I have had this disease for three and half years, and actually if we the time I went without a diagnosis but had diabetes, five years.

FIVE years of my life has been spent with diabetes. To some who are diabetes veterans, that is nothing. To some who have just been told they have diabetes, I am a survivor. (I'm a little bit of both. I feel like a diabetes infant in some ways because the disease never ceases to surprise me; however, I also feel like I made it, thank God, to a diagnosis, and now I have a few years and a lot of experience under my belt).

I initially felt compelled to fight my own battle with diabetes. To figure out what life would diabetes meant, how I would manage my sugars, how to count carbs, how to dose insulin. As my journey continued, I felt compelled to dispel the myths surrounding my disease (Can you eat that? When will you get to stop taking insulin?). Now, five years in, I feel compelled to inspire others to take charge, take responsibility, and take action.

Without people who are willing to stand up and tell the truth about diabetes and the horrific rate it is infecting our society, more and more people will continue to neglect the truth.

As I told my conference audience the other day: Ignorance is NOT bliss when it comes to diabetes.

Bliss, my friends, and ignorance will equal death in some way---a heart attack, kidney failure, an infection. Or a "death" in terms of a body part---loss of a leg or loss of eyesight. If anything, ignorance and bliss is a life of self-denial and self-disrespect. It's very sad to live that way.

People, like many reckless teenagers, want to believe IT won't happen to them. They are fooling themselves when they consume meal and meal of unhealthy foods and decide day after day to not exercise. They avoid doctors and blow off medical advice. They choose ignorance, thinking this is blissful.

A medical professional recently told me that when people board the diabetes bus (a traveling team of professionals who test people's blood sugars for free) and are told they either A, need to see a doctor right away because of high blood sugars or B, go to the ER because their sugar is too high and need immediate medical attention, most of them SHRUG IT OFF!

When did we stop valuing our lives? When did we stop believing and thinking we are worth it to take care of ourselves? And honestly, how dare we not value ourselves when people count on us and look up to us? A sister, a neighbor, a friend, a child, an uncle, a parent, a co-worker?

I have seen and talked with many people in recent months who shrug off their health in ignorance---aiming for bliss. But the truth is, bliss is never found in ignorance. True bliss is found when one knows the truth, embraces it, and decides to take action in order to not just help themselves, but others too.

I hope today you are not choosing ignorance. And I hope you feel compelled to share what you know with others, even when they may not want to hear it, because you never know when you might help save a life.

Product Review: Naturally Nora Cake Mix

For my daughter's first birthday party, I was determined to provide the traditional birthday party goodies, get this, healthfully.

I read in a magazine that there was a brand of cake and frosting mixes called Naturally Nora. I discovered I couldn't get the mixes locally; however, our upcoming vacation to visit family in Chicago would be the perfect opportunity to obtain the mixes. The first Meijer store we visited didn't have the mixes, much to my dismay. However, we stumbled upon a second Meijer store on our way to IKEA. I was thrilled to find the cake and frosting mixes on the shelves, and I purchased four cake mixes (two ALOT'A DOTS, one yellow, and one chocolate). I didn't end up buying the frosting mixes because I figured I could whip up my own frosting easily and for less money. The cake mixes and frosting mixes were $2.99 each.

Before I proceed with my cupcake adventure, I chose this particular cake mix brand because, as the box claims, the cake mix contains no trans fat, no hydrogenated oils, and, in all caps: "NOTHING ARTIFICIAL." I warn my readers with diabetes that these mixes contain just as many carbs as a regular cake mix; however, the ingredients list is impressive---much shorter then a regular mix and the ingredients are pronounceable and recognizable.

Furthermore, I felt guilty at the thought of serving my guests cupcakes that I would never consider eating and that I know are incredibly unhealthy. Yes, it's a birthday party---but those of you with diabetes know that the slump of bad eating starts at Halloween and continues through Thanksgiving, Christmas, New Year's, and Valentine's Day. The holidays are a dangerous time for people with diabetes. Since my daughter's birthday falls in early November, I was determined to not put aside my healthy beliefs and serve my guests only the very best of what I could offer them.

The add-ins for a Naturally Nora mix: milk (or soymilk), oil, and eggs. So I used organic, vanilla soymilk, canola oil, and organic eggs. (Yes, these were expensive cupcakes). For baking tips, visit Naturally Nora's website.

As for the icing, I first made a cream cheese icing recipe. It wouldn't solidify at all, which I learned why from two cake-making friends: no shortening. Hell would have to freeze over before Crisco would be in this house---so I moved on to a second recipe: homemade buttercream. Specifically, "Quick and Almost-Professional Buttercream Icing." It was incredibly simple to make.

I have NEVER like icing. It makes my teeth shiver---if you can grasp that. Wal-Mart sheet cakes disgust me. Unless it's homemade and pure and tastes amazing, there is no way I'm wasting the carbs. But this icing was outstanding! I got so many compliments, and I highly suggest you give it a try. Of course, I only spread a very thin layer of the icing on my cupcake to control the carbs. A little icing goes a long way as far as taste.

As far as the cupcakes, they were more dense and moist than traditional cupcakes, less sugary, and were so much more pure! I could taste the difference right away. The cupcakes were almost like muffins and were much more satisfying than traditional cake mixes.

The party went wonderfully! We served hot chocolate and apple cider (well, we attempted to. It was supposed to be a cold November day and ended up being 75 and sunny). We also had pink lemonade (I was determined NOT to have punch). I also had homemade, whole-wheat animal cookies, chocolate chip cookies, and my mother-in-law made a wonderful trail mix. We also had a s'more station outside which was a huge hit with the kids.

I encourage you to give the Naturally Nora cake mixes a try. And if you like them, let Nora know!

Check it out, ya'll!

Remember my "Dear Medical Health Professional" rant a month or so back?

Well, Diabetes Health has published it, and thus far I have 28 comments from readers! I feel so blessed.

I would appreciate your readership and feedback. Please visit my article.

Another Diabetes Conference...Another Opportunity

This upcoming Saturday, I'm speaking at my second diabetes conference. This time the guests will number over 200! I'm speaking along with a dietitian and cardiologist. Gulp. I'm intimidated.

Who am I to inspire and educate? Well, I'm the heart of diabetes---a person who has it. I have firsthand, real, raw experience with the big D.

My topic is "Powerfully Positive." I'm offering practical steps to staying positive with diabetes.

I'm going to take a new approach with this talk. My aim is to teach people with diabetes that they are always being watched by someone, and thus, they are always influencing and education others about diabetes---whether they know it or not.

I have a lot of ideas, none of which are organized, and I'm wondering how I will convey my message to 200 people so that they feel compelled to do something positive with their disease.

Encouragement, tips, and prayers would be much appreciated!

Resolutions

Well, I recently had my endo appt.

DRAMATIC MOVIE MUSIC: DUN. DUN. DUNNNNNNNNNN.

Surprisingly, I wasn't as nervous as I usually am, though the nurse said my blood pressure was a little elevated. I am quite a confident patient most of the time (I'm one of the young, healthy ones---so I have some good things on my side). But sometimes the fear of my diabetes and the judgement gets the best of me, and I begin to break down inside. This disease is overwhelming!

Anyway, the visit usually comes down to my a1c, because my other labs (liver, kidneys, cholesterol, etc.) come back normal.

Get this: my a1c has barely changed. I went from 7.5 to 7.6.

My doc was happy, on one hand, because my number hadn't progressed to something scary and ugly. However, he wants to see improvement, as do I.

As my first CDNE stated to a crowd earlier this week, people with type I diabetes tend to have more erratic blood sugars than people with type 2. We have NO insulin of our own to help us out when we eat that extra cookie or don't bolus correctly for that slice of pizza. We are the controller of our blood sugars, the warrior who fights for only himself/herself. And it's very difficult---every day! Every hour! Every minute. Diabetes is always with me, and when I want to forget about it, it rears its ugly head. Good times...

I know I need to make several improvements in my diabetes self-management. In fact, I made a list for myself the day before my appointment. (See doc, I'm so good. I have a plan to action!) I want to share that list with you all, as I feel that one, posting it will empower me to do better, and two, I want to be honest with my readers, showing you that diabetes is raw, real, and tough. But, I believe in the power of being positive, so that's what I'm doing. I'm doing something. Because if I let the fears of complications, the realities of the massive role I have in my own care, and the worries of what could/might/will happen get to me---I will not be productive. And that's not helpful or healthy.

Here's my list:

• Get better control of my diet, exercise, and thus, my blood sugars before the holidays start at Thanksgiving (which is, gulp, just a few weeks away). (You see, in November there's Thanksgiving, in December there's Christmas, and in January and February are several family birthday events, including mine). There is no time like the present to do the right thing, to make good choices. Here's what I plan to do:
• Drink more water. I'm thirsty all the time. Feeling dehydrated is making me sluggish and irritated, and it's not healthy for my bladder (which aches when it's deprived!). Yesterday I had some hot, herbal tea (with no sweeteners added)--and it was good!
• Eat more veggies. I prefer fruits---probably b/c they are sweet---haha! But I know that veggies are easy to prepare, have low carb counts (if they even count), and offer fiber without lots of calories. Last night I made an egg bake with a potato crust, and I threw in an entire onion, green pepper, and half a bagged of chopped, steamed cauliflower. Go me!
• Vary my workouts. It's easy to get in exercise ruts. I'm going to try once a week to do something different---even if it's just a small difference. Yesterday I walked a different route than I usually do. I figured it was good for my baby to see new things, and it forced me to concentrate more on my exercise and the different terrain I was walking.
• Stop the sugar addiction. I'm a girl who loves dessert. Unfortunately, I have found myself eating dessert three times a day! I made these (semi-healthy) chocolate chip and walnut cookies from whole wheat pastry flour (new recipe). I was eating half or a whole cookie after lunch, in the afternoon, and after dinner. What the heck? I will eat dessert once a day---but three times a day is NOT healthy! Two days ago I made an apple crisp (organic apples, lots of whole grains like oats and Kashi cereal, and little added sugar) for dessert. I pair it with natural vanilla ice cream. The dessert is filling due to all the fiber, and I am sneaking in a serving of healthy whole grains and fruit. Then I put all the extra in the freezer so the crisp isn't looking at me and tempting me throughout my day.
• Get back on my CGM. I dread the BEEP BEEP BEEP VIBRATE BEEP BEEP that occurs at night. Yes, the CGM is doing it's job. Good for it. However, it drives me nuts, and my poor husband's sleep is disturbed. However, I am much more aware of my diabetes (which is good and bad) when I'm wearing the CGM. Plus, I should be honored that my insurance covers the CGM supplies and take full advantage of it. (I'm trying to convince myself---can't you tell?)
• Take a refresher class. My insurance won't pay for a diabetes education class (though they pay the $700 for sensors....go figure that one out...) or for me to see my dietitian. However, I heard that Medtronic, maker of my pump, is offering free classes. I should go. The more I learn about diabetes, the more I discover how much I don't know.

These changes seem dramatic, but really, some of them are so easy! Walking a different route doesn't take any extra time. Eating more veggies is inexpensive (just buy frozen) and quick. I have the CGM supplies---I just need to take two minutes and hook it up. I can do this!

I think the speaking engagements have me more vulnerable to my own poor choices---which is a good thing! I need renewal and refreshment when it comes to diabetes. I know I will never conquer diabetes---because it will always be there to throw me a curve ball---but I can learn to take on a healthier attitude so that when a surprise comes, I can more quickly and effectively deal.

I challenge you to make a list of the changes you need to make, why you want to make them, and then just DO. All the planning in the world won't change your life. Make like Nike and "just do it."

Funny Moment

Last night I went to my first speaking engagement---a diabetes conference held at my local hospital. Before my 5:30 slot, I walked around the room and spoke with vendors. I spent some time at the Medtronic (maker of my insulin pump) table. The representative said to me, "Just to let you know, there is an art contest to see who can make the best pump skin." She showed me an example of a pump skin---one featuring a photo of her two children.

I was a bit puzzled because in no way did I indicate I was an artist.

The woman then continued, "It's for people up to age eighteen."

She thought I was eighteen or younger!

Woo hoo!

I used to DREAD being seen as a child. When I was twelve, I was still offered crayons at restaurants! Each time I was humiliated! Then when I started teaching college English courses, my students couldn't figure out how someone who looked like a teenager could possibly be their teacher. But now that I'm twenty-seven, being told I look eighteen, well, hey, I have a disease that often ages people dramatically, so I'll take the compliment.

(In case you are wondering, my speaking engagement went fairly well. My topic was "Powerfully Positive" where I outlined my diabetes diagnosis story and then tips on how I stay positive. I stuck around for Q and A after which was interesting. My audience consisted of about thirty people, none of whom had type I diabetes that I know of. It was a cool experience, and I'll be speaking again to a much bigger crowd---gulp---in two weeks).