Entropy

Entropy

I just relearned two really important lessons. Healthy life habits really do work and these healthy habits slowly slip into chaos without vigilance.

A few years ago I was, with great vigor, able to dodge the diabetes bullet by closely watching my eating and exercise habits. I thought I won the war. Little did I know that these great practices would almost imperceptibly slip. Slowly I allowed in small amounts of foods I knew were not my friends. The amounts and frequency gradually increased. I also was less committed to my exercise program. I seemed to wake up one day with 25 of the 65 pound weight loss magically returned to me and my blood sugar rocketed.

It still took me another six months to get the picture clear. I was scared to death that my belief that I could manage my diabetes without medicine was being disproved. After all, I was still exercising and eating well. How could I honestly be a health counselor if I didn't have a valid theory even for myself.

I finally realized that I needed to reinvigorate my plan and be true to myself. I was pleasantly surprised how quickly I was able to turn the ship around. In less than a month I got my blood glucose back into the non diabetic range. I can again feel good about myself and my program.

This is not easy stuff. You cannot just construct a program and think it will work itself without attentive maintenance and adjustments as indicated. Entropy is not just a theory in physics. All systems fall into disorder without the infusion of effort. Buildings, societies and health all require attentive maintenance.

Board Certified by Coca-Cola!

Follow this link to something truly frightening. The AAFP today announced a corporate partnership with The Coca-Cola Co.

I don't understand how a reputable health organization as the AAFP can take funds from a company that provides some of the most dangerous commodities for our overweight and diabetic population.

Healthy attitude toward diabetes

Blood and Honey: This link offers an interesting perspective on the psychology of suffering, specifically with diabetes. The hope of the film is that we who suffer from chronic illness learn to move from avoidance, denial or fateful resignation and from their associated pain. We need to embrace the reality of our condition with constructive acceptance and resolve to move forward in a healthy way.

The Five Remembrances in Buddhist wisdom:
I am of the nature to grow old; I cannot escape aging
I am of the nature to get sick;I cannot escape sickness
I am of the nature to die; I cannot escape death
I will grow separated from all that I cherish; I cannot escape separation and loss
My actions are my only belongings; I cannot escape the consequences of my actions

This documentary is in development. It needs support and funding to be presented to a wide audience.

We need our sleep

"The fool sleeps

As if he were already dead,"

— Siddhārtha Gautama

There are two kinds of sleep. One kind is nourishing and sustaining. Without a good night's rest our health is drastically compromised. One's risk of diabetes increases with lack of sleep. We need to awaken from the other kind of sleep or it's as if we are already dead.

In our modern fast-paced world we are sleep deprived. There is little time, we feel, to get a good night's rest: Way too much to do. The problem lies in not getting enough quality sleep. This makes it hard to be awake to the rest of life.

The opposite is also true. We need to be more fully awake or it is hard to be able to get a sound, rejuvenating sleep: too much undone to rest well. Science is finding that to live our life well we must be more fully aware of the reality that is our life. Be awake and rest well.

Nutrient density not caloric density is the key

Nutrient density is the key to weight management, and excess weight is the most critical marker for diabetes. One of the pillars of the Joel Fuhrman, M.D. "Eat to Live" system, that I have found invaluable: Health = Nutrients/Calories. I have often found that when I bring this concept up in conversation many think in am speaking of caloric density or energy dense food. I hear 'Isn't energy nutrition?" I think we grew up feeling that we needed to pack in calories if we wanted to sustain health.

In today's junk food world it is quite the opposite. We easily get a vast quantity of calories cheaply, but with surprisingly little in the way of micro-nutrients that are so vital to long term health. We seemed to be able to live well on junk in our youth, when our system was highly efficient. When we get older our system is less able to take the punishment of neglect. Have you tried partying like when you were young and expected to do well the next day at work?

Bring food that is packed with nutrition and fiber like greens, vegetables and berries into your diet, and you will fill up much sooner on many fewer calories. It is literally hard to over-consume high quality food. These highly nutritious foods are also much less processed. Less processed means fewer problems for your body to incorporate into its ecology. Your body naturally recognizes real food and knows what to do with it.

Eating mindfully: diabetes management

Eating mindfully is one of the greatest tools to getting a grip on poor eating habits. We went to brunch at a nice Indian restaurant yesterday (the reopening of Temptations in Ann Arbor on Washtenaw). The food was great, the service was impeccable, but they had a TV running silently in the corner. I found myself inexorably drawn to the screen.

I see the same thing happening where I work at Whole Foods Market. We have a sound free Food Channel running all day long and many stare at it blankly. I must wonder if they even taste the food they so carefully selected for their health.

Your body wisely knows what it needs and how much is best, but if that information loop is disengaged you loose the control. Diabetes management requires deep listening to you bodies needs and heeding that wisdom.

Here is a good link on Mindfulness and the art of diabetes management.

Omega 3 linked to increase risk of type 2 diabetes?

Will the challenges of getting it right never end? Looks like Long-chain omega-3 fatty acids and fish intake may be linked to increased type 2 diabetes. I have been so pleased with taking and advocating fish oil for so many good reasons.

There just never seem to be simple (one size fits all) solutions. I have been reducing my dosage, feeling that moderation in all things is good wisdom. We must keep open to new thinking and accept change when good science suggests. There are plenty of alternatives to fill our omega 3 needs. Natural is usually superior to supplementation. Glad for the flaxseed grinder on my table.

Artificial Sweeteners: 2 Fold Increase in Diabetes

Artificial sweeteners linked to two fold increase in diabetes. Interesting connection sighted in a blog post. It is long realized that artificially sweetened drinks provide a health risk, and a poor choice nutritionally, but this possible connection to diabetes seems new. There is no evidence that these drinks are causally related, but that is not unbelievable: needing to be explored. That there is an association is easily understandable.

Sugar free drinks have been touted to diabetics since forever. There are great healthy drink choice like tea or water, but there aren't the marketing bucks in that.

A friend dies of diabetes

This is not the post I thought I would be making, but it is real. Getting on line I collided with an obituary of a former good employee and friend. Dan struggled with Type 1 diabetes, but he never let it get in the way of being a great worker and a very kind and loyal friend.

Dan died at 53. I know he struggled with this illness. I had to help him several times and once call an ambulance to get him the help he needed. Dan was very dedicated to the management of his issue. He never used his problem as a crutch. He bore his struggle well.

I saw Dan several times after I left the business. He was one of few that took the effort to kept in touch. He dropped out of my sight several years ago. I wish I had done better keeping track of him. Many come and go in our business life leaving little traces. His strong light will illuminate my life for years to come. Be well Dan.

Antioxidants: Type 2 Diabetes?

Here is a blogger (Anti-Antioxidant News?by Quinn Phillips) that did a little more research than I. We share similar questions on supplementation vs. natural intake of antioxidants.

Antioxidants may be implicated in Type 2 Diabetes?

Can you believe it? Nothing is ever straightforward. There is a new research study that suggests consumption of antioxidants may lead to early stage Type 2 diabetes. The press loves to generate fear, in this case about a study of GMO (genetically modified organism) mice that may not have implications for humans. Apparently ROS (Reactive Oxygen Species) molecules, mopped up by antioxidants, protected insulin sensitivity in these GMO mice.

While I'm sure there is something to be learned here, I feel a press release like this is counterproductive. For all we know, this study might involve the administration of huge dosages of supplements rather than the amounts of antioxidants provided by a rational diet rich in fruits and vegetables.

Stay tuned and keep eating oranges.

It's not your fault.

It's not your fault. Would you feel better if you knew that your problem with diet were not your personal weakness. It really isn't. The cards are very much stacked against you. There are whole huge institutions designed around just the idea of getting you to eat more of things that are not good for you or just too much of it.

It is pretty intuitive that any restaurant or food store wants you to buy more from them. It is just good business to put in stock and into foods the very things that addict you (fat, salt and sweet).

It doesn't help that the very government that is supposed to protect it's citizens is inclined to feel it is their job to help promote business growth, that is equated to a healthy, prosperous economy. The government feels that getting you to consume more in every way is better for all of us. It is killing us and making us sick as part of that formula.

We hire the brightest among us to keep marketing to us cravings for all the wrong things. Have you ever seen a late night TV ad suggest we steam up a bowl of kale, or turn off the TV and take a walk.

What comes to mind when you hear “leafy green vegetables”

Kale? Bok choy? Or, does iceberg lettuce count? Any which way you cut it, leafy greens are lacking in the American diet. Sure, they can be a bit intimidating at first, but once you learn how to prepare and cook them, you’ll find it easier to incorporate them into your daily meals.

Greens are high in calcium, magnesium, iron, potassium and vitamins A, C, E and K. They’re great sources of fiber and filled with folic acid, chlorophyll and other nutrients to keep our bodies healthy and strong. Looking to boost your immunity for cold and flu season? Greens strengthen our circulatory and respiratory system. You can improve your body’s resistance naturally by piling your plate with greens.

The next time you’re in your local farmer’s market or the produce section of your grocery store, pick out a new green for the week. Mix spinach or arugula into salads, toss some collards or cabbage into soups, steam kale or broccoli for a tasty side-dish and add bok choy to your favorite stir-fry.

Here are some tips for making your green veggies more exciting and flavorful.

• After cooking, add 1 tablespoon olive oil or toasted sesame oil to every 2 cups of veggies
• Add kombu sheet to boiling water while cooking

• Add 2 bay leaves or 1 teaspoon cumin seeds to the cooking water

• Sprinkle cooked veggies with toasted pumpkin, sesame, flax or sunflower seeds

• Sprinkled greens with fresh herbs: mint, dill, basil, parsley, cilantro or scallion

• Use tamari soy sauce or umeboshi vinegar to add extra flavor

• Squeeze fresh lemon juice over steamed veggies

• Stir-fry veggies with a pinch of sea salt, olive oil and garlic

What green will you try this week? Need help getting started?

Learn to love the food that loves you.

Learn to love the food that loves you. It is all in the practice. Yes, we need not be ruled by our cravings. In just walking through life not mindfully, we act on impulses and follow old habits that may not be what is best for us. Simply paying attention to our thoughts before acting we can divert or at least modify behavior that is less than skillful.

Upon seeing a craving for some supposed treat, why not just take a good breath and realize that may be enough. If you still feel the need to indulge, perhaps take a smaller amount. Then just really be with the indulgence and see how you feel about it as it is being consumed. Also really look wither the action was as you expected or wished.

Diabetes and balanced life

Yesterday was a fine self care day. I'm convinced that managing wellness of any kind requires a balanced life. I eat very appropriately, but more importantly I did many of the things that I consider valuable to my life.

Doing my overnighter at the Temple, and being present for the residence meeting is part of being in a good community, not to mention the meditation service at 5 AM. I also facilitate a meditation group on Wednesday for people with disability. These are good friends that I enjoy being supportive of. The fourth Wednesday of each month (also yesterday) I attend a support group for caregivers of people with mental illness.

I feel it is very instrumental to my well being to be engaged with a spiritual community and the community in general to define purpose in my life. Doing good volunteer work just contributes to a sense of self worth.

snack slip ups.

Last night provided one of those slips that I know add up and give me much trouble. I spend Tuesday evenings at The Zen Buddhist Temple. When I get there I have an unskillful habit of wanting a little snack before retiring. The little snack often gets out of hand and not the best choices. Last night there was no fruit, which I wanted, but there was ice cream and I ended up having two small bowls, with some nuts. This is not a good time to bring so many, mostly empty calories into my diet. This comes each week and I should have a better plan and go in with better resolve.

My stumbling block is less apt to be with planned meals. I make my poor choices with late snacks or nibbling between meals. I wish to resolve this by next week going into Tuesday with a predetermined choice. We shall see.

I love to cook healthy

I often wonder why I suffer from diabetes since I really know what healthy cooking is and thankfully also love to cook.

I just concocted for dinner a pasta sauce using Newman's Marinara and 15 oz. can diced tomatoes as the starter. I grilled (2 tsp. canola oil) 1.5 onions and 1.5 C button mushrooms and a few shiitakes. Get them sizzling and added 15 Brussel sprouts, cup of chick peas and some kale I previously cooked with Kombu. I'll put it over brown rice pasta, since my sweetie is exploring for wheat sensitivity.

I spend the vast majority of my food dollar in the produce section. I mostly cook from scratch. I don't mind spending hours in the kitchen. It is therapeutic for me, though there are times I need a quick meal. I usually start with simple plans, but keep embellishing.

The reason one might follow me is that I know how to hold diabetes at bay. I deflected my Dr.'s

diabetes diagnosis about 2 years ago by going on a rigorous diet/exercise program and loosing over 60 pounds. I maintained it for quite a while, but the last 9 months has seen me slack off and gain back about 25 pounds yielding higher glucose readings. I've resisted going back to the doctor because of embarrassment. I promise I will go soon.

Well here we are. As most people starting a blog, they have no idea where this could go.

I do have a real urgent agenda. I would like to document my journey in the control of my diabetes. This is an issue that has been coming into my life for about 6 years, or since about age 58. I'm sure there were signs long before, but no doctor warned me of it's likelihood because of my diet, weight and lifestyle.

About 2003 my new primary doctor told me I was pre diabetic and needed to make changes if I didn't want to get real diabetes. I took him seriously, but my approach was only half hearted. I took up lots of exercise, including biking thousands of miles per year. I also have a very physical job and I felt that should be enough. I really didn't wish to change my diet since I loved the food I ate: Bad thinking.