Eggs for Diabetics

I have been visiting the diabetic nurse lately.  She chided me on how many carbohydrates I put in my breakfast, and suggested an egg or two for protein.  It is so easy to get into the carb habit for breakfast--cake, breakfast roll or cereal with milk.  There are better choices.  I found an article about the benefits of eggs, "8 Egg-cellent facts about eggs."
1. Eggs can be hearth healthy.  The big issue has been egg yolks, which hide a lot of cholesterol.  However dietary cholesterol generally does not cross over, and egg yolks have healthy nutrients.  No cholesterol in egg whites.
2. Eggs are a weight-loss super food.  Eggs are high in protein and low in  calories.  Consequently they can curb hunger with just a few calories.  Plus you can add vegetables to a scrambled egg for more nutrients.
3. Eggs are nutrient-rich.  Consider the vitamins in an egg.  The are a good source of zinc and vitamin A.  For a vegetarian who eats eggs they provide vitamin B12.
4. Egg size and color come to the chicken.  In other words there are varieties, but no real different in the actual egg.  Color and size have to do with color and size of the chicken laying the egg.
5. Dyed Easter Eggs is an ancient tradition.  People have been dying eggs for centuries.  These eggs are part of Jewish and Easter traditions.  Dyed eggs are safe to eat if they have been refrigerated.
6. Egg substitutes are healthy too.  These are usually egg whites with added color.
7. Are raw eggs safe to eat?  The risk with raw eggs is the threat of Salmonella which is a food born illness.  There is no loss in nutrients in cooking an egg, so no health benefit in eating raw eggs.  If speed is a question throw the egg in a mug and microwave for a minute.
8. The healthiest way to eat eggs.  There is really no difference in the egg with the type of preparation, other than some methods add calories.  Boiling and poached eggs do not add calories.  Another suggestion is using spray oil which adds minimal calories.
My issue with eggs is the rush I have in the mornings.  Consequently I usually boil a few eggs and then keep them in the fridge.  However the idea of cooking an egg in the microwave I need to try.

7 Tips to Help You Stick With Exercise When Managing Type 2 Diabetes

This   article is  taken from  Everydayhealth.  I explore each bullet and how I am personally doing.
Exercise helps with weight loss; and weight loss helps to reduce your A1C.  Exercise can be as simple as walking.
1. Start slowly:  I am a walker, but my walking is still slow.  This article suggests working p to 30 minutes of brisk walking daily.  I need to add the brisk part.
2. Choose an activity you like:  I don't mind walking, and this is what I usually do.  However I would like to add some basketball and other enjoyable activities.
3. Grab a Friend:  I have failed with this regard.  Most of my walking is as I commute or as I play Pokemon during lunch.  I have not been able to interest anyone in exercising with me in the evening, even for a walk.
4. Reward Yourself Along the Way:  I have failed in this regard.  My reward is to go out to eat which defeats the whole process in the end.  This article suggest rewarding yourself with music.  This may be a better way to motivate myself.
5. Formally schedule you workouts:  Again I am not good here.  Of course commuting exercise is at the same time everyday.  However other exercise usually depends on the weather.  If it is too hot, I choose to read a book instead.  I would be  good to schedule exercise with a partner.
6. Prep for your workouts:  Again I haven't done this.    I do not lay out clothes as I am wearing work clothes. 
7. Check your blood sugar before and after exercise:  I have never done this.  This article says it is a good idea as the numbers should provide motivation to continue exercising. 

Diabetes, Ten Mistakes in Monitoring Blood Sugar

This list is provided by Everyday Health.  I also document how I am doing as others may have the same issues.
1. Getting the wrong Meter.  Mine was given to me by the doctor so no issue here.  It works. 
2. Getting a meter not covered by your insurance.  See number one.  Mine was selected for me so it was covered.
3. Setting up the incorrect time and date.  I have no idea how to do this.  The staff at the diabetic clinic do this for me.  recently on a visit the meter was all off and they had to fix it for me.
4. Testing at the wrong time.  This is a big one for me, because I try to only test when I haven't eaten for three hours.  Sometimes it is hard to do.  Diabetic nurse says I should test first thing in the morning for sure.  I don't always get that done.
5. Not getting into a routine.  I am out of my routine.  I use to always test blood on the train ride home from work about five minutes before exiting the rain.  I am currently out of my groove.  Even when I am in a groove, I have difficulties on the weekend when I do not go through my regular routine.
6.Not cleaning your hands before checking your blood sugar.  This is something I had not really considered.  However I had worried about it a couple times.  However it makes sense.  Washing hands before measuring can give a more accurate reading.
7. Misusing you testing supplies.  Check the expiration dates of the test strips, and avoid reusing the lancets.
8. Testing your fingertip.  The fingertip is the most sensitive part of the finger.  Better to test on the side where it is not so painful.  Also best to change fingers so one isn't over used.
9.  Not staying hydrated.  If you are dehydrated  it can change your numbers.  I had never thought of this.
10. Not tracking your results.  I have never done this, other than what my machine does.  The office of the diabetic nurse use the monitor to get a recent record of my numbers.

Candy and Diabetes

What Candy Can People With Diabetes Eat and How Much Is Safe?  EveryDay Health  by Amy Gorin RDN, Reviewed by Kelly Kennedy RD.

So a good question for people with diabetes is candy?  I have always thought that candy is OK, but in moderation.  The issue being getting your carbohydrates without much in way of vitamins.  This article proposes a couple things.  Try to eat candy for dessert, so it is part of a meal and you eat when you are already full.  The other is promoting the fun-size version.  These are the candies often given out for Halloween.  The idea here is one or two is enough.  Candies with peanuts, M&M's, Reeses's, and Snickers tend to be healthier as the sugar jump is not as pronounced.  On the other hand, Skittle's and Twizzlers are almost pure sugar, and are good if your blood sugar is too low. 
So the answer is enjoy, but be careful.  If your sugar is already too high, you should avoid candy all together. 

The Sugar Habit

http://www.everydayhealth.com/type-2-diabetes/diet/beat-your-sugar-addiction-to-manage-diabetes/?pos=1&xid=nl_EverydayHealthManagingDiabetes_20161129

Here is a look at curing the sugar habit for diabetics, presented by Everyday Health.  Too much sugar can be very bad for diabetics, and lead to sugar spikes in the blood.  There is a video about different non sugar sweeteners.  However it includes the best alternative, is natural sugars; like those from fruit.

The article included gives two keys to combating the sugar habit.  the first to have many small meals and snacks throughout the day, thereby avoiding the big sugar spike.

Diabtes is associated with sedentary life style.  The second suggestion is to exercise to cure the sugar craving.  This is not full blown exercise.  Any little bit of exercise can help.

Sex and Diabetes

Read an interesting article from Everyday Health.  It was on sexual problems to look out for if you have diabetes.  Problems can be caused by the diabetes itself, especially if it is not well controlled.  However you also have to worry about medications, which also can cause problems.  Diabetes can result in restricted blood flow to all parts of the body, as well as nerve damage.
Specific problems to look out for include erectile dysfunction, low arousal or low response, infections (particularly yeast infections) and low libido.
The conclusion of this article is that as diabetes is well controlled, then sexual issues will be less.  In other words, controlling diabetes can lead to better sex.  Now that is motivation to keep your diabetes well-controlled.

Diabetes: Lowering Your A1C

A1C is a blood test which can let you know how you are doing with regards to diabetes management.  Mine has been too high for some time, 10.2 first of 1026, then down to 8.9 and 8.5 but my last lab back up to 8.8.   have gone through several medication adjustments to try to get this under control, adding januvia and then later gong to extended release metformin.  These have done some good.  However I am looking at these points from Everyday health to bolster my results.  Anything over seven is considered too high.  Below 5.7 is considered normal.
1. Move more.  At least 30 minutes of exercise five days a week is needed.  However this does not have to be formal exercise.  Participating in a sport, walking, or other activity requiring movement will do the trick.
2. Eat a balanced diet with proper nutrition sizes.  Ideas include using a salad plate instead of a dinner plate, be mindful of portion sizes when eating fruit starchy foods and fats, avoid processed foods, and avoid sugary drinks.
3.  Stick to a schedule.  Skipping meals, and then overindulging, or going too long without eating between meals can lead to unhealthy drops and spikes in blood sugar.  I have heard small meals with regular snacks in between is best.
4. Follow you treatment plan.  Best to take medications when they should be taken.
5. Check your blood sugar levels regularly.  This is one I am not doing regularly.  Unless I am on the train, I usually don't check my level.  It is important to check so you can learn how you level responds to certain activities and foods.
Consultation with your doctor about your A!C levels is always a good idea.

Everyday Health: 8 Habits that Spell Disaster for Diabetes

Everyday Health does a very good job with many of their articles, and this is no exception:  There 8 bad habits:
1. Eating three big meals.  Diabetes does not respond well to big meals, which tend to spike sugar.  Contrarily five or six smaller meals seem to do better.  I like snacks--the problem is making sure they are healthy.
2, Skipping Breakfast:  Even a big breakfast is better than no breakfast, and much better than a large dinner.  I like big breakfasts, but tend to pile on the calories at dinnertime.
3. Sleeping too little or too much.  I tend to sleep less than I need using my CPAP; usually six hours.  However I do get naps, and counting them I get enough sleep, but my goal is 6.5 hours CPAP sleep per night.  This article suggests 6.5 to 7.4 hours per night.  So if I meet my goal I am there.
4. Neglecting dental health.  I just went through a round with the dentist, after neglecting my appointments for a couple years.  Not a smart idea.
5. Not appreciating the role of stress.  With many recent changes at work, stress has been a constant factor.  I am grateful for this week off, and need to do things to take care of myself.
6. Ignoring depression.  It suggests a healthy diet with exercise as a way to combat depression, but also mentions cognitive therapy and medications if needed.
7. Striving for perfection.  Although monitoring sugar is important, trying to be perfect is impracticable and sabotage your efforts.
8. Putting off health care appointments.  I actually do a bit better here.

Article: Eat to Reduce Belly Fat

This article is form the email stream "Living with Diabetes from Everyday Health.  I was looking for the easy fix for my belly fat, however this article basically says there is no easy fix.  However it does say that to lose one to two pounds a week then you should eat 500 to 1000 less calories per day.  Now that is a big goal.  Here is the exact quote, "To reduce weight in this area [the midsection], it's important to go on a diet that includes plenty of fruits and vegetables, lean protein, low-fat dairy, and whole grains, and to reduce portion sizes and therefore caloric intake.  It points out how belly fat can lead to problems such as heart disease and type II diabetes.  In terms of exercise, it suggest cardiovascular mixed with resistance training to build muscle.  
  

Habits that Can Make You Fat

this is from an article by Everyday Health.  I hadn't considered some of these things.
1. Late Night Television Watching: Of course with television comes snacking and this habit can lead to a couple pounds a month.  After dinner munchies should be limited to health food, vegetables, frozen fruit, sir-popped popcorn etc.
2. Traveling for Work:  Sometimes this is beyond your control.  Traveling leads to unhealthy snacking.  Most travel is by car, so keeping a cooler with healthy snacks is important.  Choosing healthy foods when eating out is also important.  A six-inch sub on whole grain bread with lots of vegetables is better then hamburger eating.
3. A Cardio Obsession: This one doesn't seem right, but they say too much cardio burns muscle rather than fat.  You should have interval training, a minute cardio and then slower and then back and forth.  You should also not forget weight training, no more than every other day.
4. Blasting the Air Conditioner:  Never thought of this, but when you are cool you eat more.  Also you don't have to work as much to be comfortable.
5. A Jam-packed Fridge:  What?  The idea here is with a full fridge you forget what is in the vegetable crisper, it then goes bad and you throw it out.  Fruits that need processing should be washed and processed when they are brought in, and then placed in containers at eye level.  Counter fruits should be left in plain site.
6. A Daily Diet-soda Habit:  I have never had this problem, but drink too many sugared drinks, especially for diabetes.  For some reason, those who drink artificial sweetener drinks have a higher BMI than those who drink sugary drinks.  The theory is artificial sweeteners wet off you sweet tooth which results in eating other sugars.
7. Constantly Multi-tasking:  When we are busy and doing many things, the thing that is left out is healthy eating.  there is just no time to prepare healthy foods.

Foods that Help Fight Diabetes from Everyday Health

This article from Everyday Health promotes six foods to fight diabetes or prevent diabetes.  These foods are:

Cherries; I like cherries, but don't buy them very often because of the cost.  Maybe that will have to change.  Studies have found a significant difference with frozen cherries, and the benefits will be greater with fresh.

Black beans;  I love black beans and I select them whenever I get a chance, but maybe that is not often enough.  They are especially good with a little parmesan.

Boysenberries; Again I like Black and Boysenberries, (I am not sure of the difference) however they are so darn expensive.  Sometimes you can find them at a park and then I really enjoy.

Blueberries; Here I have a problem, I just don't care for blueberries.  I would much prefer strawberries or raspberries.

Sweet potatoes; Here the issue is the type of sweet potato.  I really like the kind we had in Argentina, which are nothing like yams.  I need to keep my eye out, because if I could replace regular potatoes with sweet potatoes every once in a while, I am sure it would help a great deal.

Blue corn; Here I have the biggest problem yet.  I am not sure where you would get blue corn.  However, I guess this makes an adventure.  Because it is grown in Mexico and the Southwest, I think I will start with some Mexican super markets.

Everyday Health: 8 Habits that Spell Disaster for Diabetes

So here we go, a list of items from Everyday Health and how I am doing with regards to the same.  These points are specifically directed to Type II Diabetes:
Eating Three Big Meals a Day:  I guess I have this half down.  I eat three big meals a day, and then I have snacks in between as well.  Maybe that is the worse.  Portion control is my key.  I love food, and tend to eat too much.  I am having challenges with my weight lately.
Skipping Breakfast: I don't skip breakfast.  However breakfast is usually cookie and fruit because it is is always rushed trying to catch the train.  I usually grab something to eat in the car on the way to the station.  People who eat a big breakfast, and a small dinner have better sugar numbers.
Sleeping Too Little--or too much:  I use CPAP, and my goal is 6.5 hours CPAP sleep per night.  I rarely get this much sleep.  I usually go to sleep at 11 and get up at 5, which is 6 hours.   This article suggest 6.5-7.4 hours per night as optimal for A1C levels.  I usually sleep some on the train to work, but I think for me CPAP sleep is the important measure.  Even on weekends I tend to sleep a little later, but also stay up later, evening things out.
Neglecting Your Dental Health:  A good mouth is good for everything.  Because diabetes effects your ability to fight bacteria, flossing regularly is even more important.  Before going to the dentist this last time it had been about three years since I had been.  Not a good idea.  Also my flossing skills need to improve.  I floss when I get stuff stuck in my teeth, like popcorn or meat.  However I have a new sonic tooth brush and I am pretty regular with that.  However the dental people said that did not excuse me from flossing.
Not Appreciating the Role of Stress:  Stress starts a hormonal reaction that makes it harder to control blood sugar.  I noticed this when I burnt myself.  My blood sugar levels were out of control.  They are doing better now however.  I good do better with stress reducing habits, meditation, prayer and scripture reading.
Ignoring Depression:  Being a mental health worker you would think I would have an eye on this one.  I do not think I have depression at this time.  However increased exercise (calisthenics) may be in order to fight depression.
Striving for Perfection:  Healthy lifestyle may include giving up the quest for perfection.  This article says maybe we over-test for blood sugar, which can lead to obsessing over our blood sugar number.  For my part, I try to test when the result will be low, about three hours or more after having eaten.
Putting Off Health Care Appointments:  Speaking of which, I need to get ahold of the diabetes clinic as I am overdue for foot examination.  I have my PCP pretty much in line now after going through a couple changes recently as my doctor changed clinics and I didn't want to change.  Then I had another doctor I only saw once before she left as well.

**Things that Affect Blood Sugar Levels

This is a list from Everyday Health: Eight Things You Didn't Know Affected Your Blood Sugar:
Alcohol:  Alcohol comes with extra calories, and if you mix it with sugary substances comes with sugar.   At the same time too much alcohol can cause dangerously low blood sugar levels.
Stress: Stress can directly cause a spike in blood sugar levels.  When I burnt my back by blood levels went way up.  I attribute this to the added stress of healing.
Feeling Under the Weather:  At the same time as the burn, I came down with a bad cold (which may have been attributed to the stress of the burn as well.)  These two things spiked my sugar and I had a difficult time  getting it back down.
Medications and Supplements"  Who knows what you are taking may contribute to blood sugar levels.  Best to tell your doctor and or pharmacist everything you are taking.  SOme cold medicines have sugar in them.
Coffee:  Just the coffee itself can cause a spike, but then often sugar and creamers are added.
Extreme Exercise:  this time the worry is sugar that is too low.  Check blood level before exercise and have a high carb snack available if needed.
Diet Soda:  Even with no calories and no sugar, these things can spike sugar in other ways.
Hormones:  Hormones can effect blood sugar.  Not everyone is effected, but if you are a good journal may help.

**Urine Color and Health

I always thought the lighter your urine the better.  That is mostly true, but this article from Everyday Health points out urine can be too light if you are drinking too much.  It also highlights other colors which can point to a problem.  Such as a syrupy brown color could point to liver disease.  Red color could be something major, or could just reflect what you have been eating like beats.  Very good article so check it out.
Update Jan 2017: Grandpa has been having kidney problems.  He has been told to drink until his urine is clear. It doesn't matter what he drinks so much.  He drinks lots of juice.  But water is also good.
I hers the same from Stan Dye as he prepared the Scouts for a winter camp.  He said you should drink water with the same result, clear pea.  That has become my goal as well, although I do not always accomplish this.

**Everyday Heath on Ebola

http://www.everydayhealth.com/news/ebola-what-every-american-needs-to-know/?xid=salesnl_8690_20141029
Dr. Sanjay Gupta from Everyday Health talks about Ebola.  He says it is a deadly disease, but not very contagious.  It is hard to catch from someone else as you ha e to come in contact with their fluids.  It however only needs skin contact, no open sore. 

**Stroke: Fast Action Saves Brain Cells

http://www.everydayhealth.com/stroke/stroke-treatment-every-second-counts.aspx?pos=2&xid=nl_EverydayHealthManagingDiabetes_20141010
I am paraphrasing an article from Everyday Health:
Quick action, getting to the emergency department, in the case of a stroke can save brain cells.  In other words, it saves lives and can reduce the loss of functioning.  A stroke basically means that blood cells are dying due to a problems with blood circulation.  Strokes come in two types: ischemic and hemorrhagic.  In ischemic a blood clot is stopping blood from getting to a part of the brain.  In hemorrhagic, a blood vessel has burst leaking blood into the brain.  In both cases quick action is needed.  However to act quickly you have to recognize a stroke.  This article suggests, "Signs may be subtle — someone just isn't quite normal, seems tired, confused, or uncoordinated."  I googled "signs of a stroke" and got this result:

• SUDDEN numbness or weakness of face, arm or leg - especially on one side of the body.
• SUDDEN confusion, trouble speaking or understanding.
• SUDDEN trouble seeing in one or both eyes.
• SUDDEN trouble walking, dizziness, loss of balance or coordination.
• SUDDEN severe headache with no known cause.

In the stroke caused by blood clot, there is a treatment that can eat the clot, if administered within three hours of the stroke.  The blood leakage stroke is more lethal, and causes more damage to the brain.  But again timely treatment is needed.   Strokes vary based on size and location.  Even a small stroke, in a delicate location can have big effects.  We should all be aware of stroke signs, and the need for timely action.  I know at Valley Medical Center where I work they have a stroke team, just as they have a code blue team.  This is to give treatment in a timely manner for the best results.

**Are Mental Health Disorders Inherited?

http://www.everydayhealth.com/specialists/emo_health/wolever/qa/are-mental-disorders-hereditary/index.aspx?pos=4&xid=nl_EverydayHealthHealthyLiving_20140924
Interesting article which reenforces what I learned in school 30 years ago.  We can inherit a predisposition to a mental disorder.  However the predisposition is triggered by environmental issues--stress or a traumatic event.  Most mental illness manifests later in life.  So the answer to the above question is yes, there is a genetic component, but that is not everything.

**Weight Loss Saboteurs

This is a list from Everyday Health of things which can sabotage weight loss.  Some of these things you would not suspect, while others make sense. 
Love of Late Night Television: Now here I have a problem.  I don't stay up late on week days, but I do on the weekend.  I don't watch television however.  I watch movies, or once in a while I get working on a project.  However the snack craving can sometimes hit on this nights.  The advise from this list is to tend towards healthy snacks, which is easier said than done.
Traveling for Work: I thought I was sunk, as I travel five hours daily.  But they are talking more about business travel, where you are away from home, and prone to eat at unhealthy restaurants, or snack as you travel by car.  I don't travel for work, but when I travel for visiting this is something to be concerned with as those gas station foods can pack on the calories fast. 
A Cardio Obsession: I have no worries here.  However the reason for this is because too much cardio breaks down muscle, not fat.  They suggest a combination exercise, one minute cardio ad then a minute at a slower pace, like running sprints between walks. 
Blasting the Air Conditioner: If we are forced to use mechanisms of our body to cool down, then we burn calories and can better control our weight.  Also a cooler environment seems to encourage you to eat more.  (Actually the opposite is what the say, we eat less when we are hot.)  I think resorting to a salad on hot days, or something very light, are defenses against heat.
A Jam Packed Fridge: An overloaded fridge not only leads to spoilage of food, it also seems to hide foods.  The vegetables in the cooler seem to be forgotten and we grab the easy fattening foods.
A Daily Diet Soda Habit: This one seems weird.  Diet sodas save calories.  However research shows those with the diet soda habit gain more weight.  Perhaps the reason is you later satisfy the sugar craving with other snacks.  I for the most part avoid sodas, except when I get the craving for rootbeer.
Constantly Multitasking:  This one also is a paradox.  You would think being more busy would lead to more calorie burn.  However it does lead to less thought taking towards our diet, and more ikely to choose unhealthy foods which put on weight.  Also exercise is one of the tasks that often is thrown out when people are busy.

**Snacks that Lower Cholesterol

http://www.everydayhealth.com/heart-specialist/cholesterol-snacks.aspx?pos=1&xid=nl_EverydayHealthDietandNutrition_20140709
This is an article from Everyday Health.  For the most part, these are pretty common snacks.  Each has its own method of helping lower cholesterol.  Apples have plenty of antioxidants; but the good stuff is in the peel, so eat the peel.
Nuts and seeds, particularly sunflower seed, pumpkin seeds, sesame seeds, flax seeds, almonds, and pine nuts.  But don't overdo if you are trying to lose weight.   One ounce per day.
Oat Bran.  It is true what the boxes of Cheerios and Quaker say, these are heart healthy snacks.  Some how, oatmeal can block the absorption of cholesterol in you stomach.
Finally grapefruit is good for lowering cholesterol.  Just be careful as grapefruit can hinder the absorption of some medicines.

**Eight Kitchen Gadgets that Help Cut Weight

http://www.everydayhealth.com/weight-loss-pictures/kitchen-gadgets-to-help-you-lose-weight.aspx?pos=1&xid=nl_EverydayHealthManagingDiabetes_20140706#/slide-1

This is a link to an article from Everyday Health.  We only have a couple of the gadgets mentioned:
Smaller dishes equal smaller portions, less calories.  We have smaller plates.
Lemon squeezer, we have this.  I love to squeeze lemons and freeze the juice.
Citrus Zester.  This is like a grater for your citrus peels.  The grated peels can be used for adding flavor to your meals in a way with less calories than oils, and less negative effect than salt.
Vegetable steamer: Steaming is a healthy way to cook food without added fats.
Slow Cooker: This is another tool we have.  Slow cooking helps to cook meets in their own juisces rather than adding calories or fat.  It is also a simple way to cook healthy food.
Oil Mister: Spraying on oil to avoid over using oil is a good idea.
Kitchen scale: Portion control cannot really be don without a scale, and is so important for portion control.
Immersion Blender: I would really like one of these.  This is a whipper/ beater you can put in your drink.
Salad spinner:  A spinner can make salad making easier, and consequently more likely.  Also a dry salad holds dressing better so you can use less.
All good ideas.  I would really like a citrus zester next.