Disclaimer

Disclaimer

The opinions expressed in this Blog are strictly my own. Material on this Blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice. I am not a physician and any information I post on this Blog is in my opinion only. The inclusion of any link does not imply my endorsement of the linked site or its affiliates, or any information, content, products, services, advertising or other materials presented on or through such web sites. I am not responsible for the availability, accuracy, or any information, content, products or services accessible from such sites. NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE

My Lifestyle Page

As with other pages on this site, this page is drawn from a separate blog that I was keeping.  So you may find that you have read some of these articles.  It is my hope as I bring all my interests together under on title, that you may find something to bless your life.  So, with that… welcome to my Lifestyle page. The information you find here are about health and fitness – both physical and spiritual.


I’ve been thinking about my life lately… a lot.  I read a book the other day called “Ultimate  Health“.  It is written as a collaboration by Tony Jeary, Rick Wilson MD, Jennifer Engels MD and Tammy Kling.  There was something about this book that just hit my heart.  It really wasn’t until my second read, that this one little sentence screamed at me from the page.

“Be intentional about designing your own life.”  (page 40)

BE INTENTIONAL ABOUT DESIGNING YOUR OWN LIFE!!!!!

Designing my life!  What?!?!?!  I get to do that?  Well yes I guess I do.

This book has caused me some serious sleepless nights of late.  I’ve had some real heart to heart talks with myself in the wee hours of the morning.  I’ve prayed for wisdom and guidance.

So here’s what I’ve come up with:

1.  I am overweight and  I am not as healthy as I should be – ie Increased Blood Sugar , Increased A1C, BorderLine Cholesterol, near BorderLine High Blood Pressure.

2.  I do not exercise

3.  I am 7 years out from a diagnosis of Ovarian Cancer – More on that at a later post

So…  on September 22 of this year, I turned 60 years old.  Starting at the beginning of this year, I will be taking the next 365 days to bring myself back.  To begin designing my life, the life that God intended for me.

To learn more about me… click on the “About Me’ button.

My goal for this blog is to hold it as a witness to the next 365 days of my life.  Please know that I am a God-fearing Christian woman.  I make no excuses for my faith and I don’t hide it under a bushel.  I will not hold back on prayers, faith chats, etc.    This is not a blog about Theology… so we won’t be having those discussions here – well at least on this page.

I hope to be very transparent on this blog (while remaining semi-anonymous).  I will be posting everything I can.  I will post my lab results, food issues, perhaps an anonymous picture from time to time, as well as recipes/tips/hints that I come up with.  I am not an expert, if I was would I be in the shape that I’m in??? As for designing my life…  well I think that all of that is going to work itself out as this year moves along.

So….  having said all that….  here we go.

Click here to read my full review of the amazing book, Ultimate Health, on my Book Review Blog.

Low Carb Basics

I was in a used book store the other day and picked up a few cookbooks

I love to cook.  I love cookbooks.  And right now with trying to get my weight under control, I am on the hunt for cookbooks that will offer me suggestions to make my meal less boring.  I realize that this journey is not just about loosing weight, but making a total lifestyle change.  But I digress….

As many of you know, I’ve been told by my doc that my blood work shows that I am in the pre-diabetic category.  I sort of know what that means, but not really.  To me, the word “pre” is just that.  Pre…  meaning, I’m not there yet.  Could get there, or not.

Anyways…  as I sat down with these books to find something new to make, I came across a “jackpot” of information about Carbohydrates, Sugar Levels, Insulin, and Pre-Diabetes.

This is all found starting on Page 4 in the “Better homes and Gardens; Biggest Book of Low-Carb Recipes” copyright 2004; Meredith Publishing Company; ISBN: 0-696-22253-1.

What’s A Carbohydrate?  Carbohydrates are one of three basic macronutrients (along with protein and fat) required for life.  They’re found in many foods, such as fruits, vegetables, baked goods, dairy products, and beverages.

Refined carbohydrates, sometimes called simple sugars, go through extensive processing which often removes valuable nutrients, leaving mostly calories.  Unrefined or complex, carbohydrates go through minimal processing, leaving fiber, essential vitamins, and minerals intact.

Fiber is a type of carbohydrate that is not digested and, therefore, provides no calories.  Because of this, many food manufacturers list net carbohydrates on food labels.  Net carbohydrates, as used in this book, are calculated by subtracting the grams of fiber in a food from its total grams of carbohydrates.

The Rise and Fall of Sugar Levels  – When you eat foods containing any carbohydrates (except fiber), your body converts them into glucose, a simple sugar.  Glucose raises blood sugar levels and stimulates the pancreas to release a hormone called insulin.  Insulin allows your body to absorb glucose and use it for energy or store it.  If your body has all the glucose it needs, any extra glucose will be stored as fat.

Foods high in refined carbohydrates, such as sweet rolls candy bars, and white bread, cause blood glucose levels to rise rapidly.  This spike signals your body to release large amounts of insulin.  In some people, repeated large blood sugar/insulin spikes may cause insulin resistance.  The American Diabetes Association calls this pre-diabetes, a condition where normal amounts of insulin are not able to remove the glucose from your blood. This many also contribute to heart disease by causing high blood pressure, increasing triglyceride levels, and lowering HDL (good) cholesterol.

Consuming minimally processed foods or foods that contain a mix of protein or fat with carbohydrates allows blood sugar and insulin levels to increase gradually.  So, less total glucose is absorbed and less insulin is released, avoiding peaks and valleys in blood sugar levels.”

I am so grateful that I came across this book.  I don’t think until now that I really understood how the human body processes food – when it comes to glucose and insulin.  This really has helped to open my eyes about the dangers of refined carbs.  Now, I know that this book was written almost 10 years ago, and certainly there has been much research done in regards to refined carbs.

In doing some research about complex vs. refined carbs, I came across this statement.  “Generally, anything that comes in a box or bag — think chips, crackers and pretzels — has been refined (processed)”

Here is a list of processed or refined carbohydrates:

(http://www.lasting-weight-loss.com/processed-carbohydrates.html)

  • tacos
  • corn chips
  • wraps
  • pizza
  • croissants
  • pasta (of all kinds, brown or white)
  • rolls
  • muffins
  • flour (of all kinds, brown or white)
  • crumpets
  • pastries
  • bagels
  • bread (of all kinds, brown or white)
  • buns
  • pretzels
  • doughnuts
  • cookies
  • biscuits
  • cakes
  • polished rice
  • wheat
  • all products containing wheat
  • corn
  • corn/flour starch
  • all products containing corn
  • candy
  • toffee
  • sweets
  • potato chips
  • batter
  • breadcrumbs
  • pastry
  • pastries
  • desserts
  • jams
  • jelly
  • jello
  • dumplings
  • pies
  • batter
  • all sugars
  • all products containing sugar
  • granola bars
  • breakfast bars
  • cereals
  • soft drinks
  • sodas
  • foods containing corn syrup
  • sugary drinks
  • cordials
  • store bought cooked meats/cold cuts if they have added sugars and additives)
  • sausages/hot dog frankfurters if they contain carbohydrate fillers, additives, or sugar

This is a very long list.  Somewhat unwieldy.  But I guess I can look at it this way.  I didn’t get to where I am physically in one day or in one year for that matter.  So, I know that it is going to take me some time to get control over all of the changes that I should make.  This is not a diet, this is a change of life… a new life style.

tortoise-and-the-hard

Think of it as the tortoise and the hare.  I could so easily be the tortoise.  Drop all the weight, make the doc happy.  But how long would those changes last?  Not long I would suspect.  However, if I take it one step at a time…  well I think I can make these changes for a lifetime.

Something my late husband used to say…  “Remember, a mouse can eat an elephant one bite at a time!”

 

Diabetes Solution

This is a review that of a book that I found to be a wonderful resource. As I move along on this blog, this book will become very helpful.

The Diabetes Solution: How to Control Type 2 Diabetes and Reverse Prediabetes Using Simple Diet and Lifestyle Changes--with 100 recipesThe Diabetes Solution: How to Control Type 2 Diabetes and Reverse Prediabetes Using Simple Diet and Lifestyle Changes–with 100 recipes by Jorge E. Rodriguez

My rating: 5 of 5 stars

“Proper management of diabetes from the earliest stages is essential. If you’ve been diagnosed with type 2 diabetes or prediabetes, this authoritative guide to preventing, reversing, and managing the disease provides the help you need right now.

In The Diabetes Solution, Dr. Jorge Rodriguez and dietitian nutritionist Susan Wyler tell you everything you need to know about this increasingly common disease—from diagnosis to treatment—including the difference between prediabetes and diabetes, ways to prevent serious complications, and the most effective medications and when to start taking them.”

This is not the type of book that I typically read. However, life circumstances have caused me to take a look at diabetes and all that it entails. This book gave me the answers that I was looking for. What I found is that diabetes is not for sissies! Knowing how and, more importantly, why you should keep your blood sugar in control takes work and commitment. With a good understanding of the causes and effects of diabetes, as you will find in this book, you can make wise choices and learn the how-tos and what-for’s of taking back control of your life.

In a very methodical way, the author presents the medical facts about diabetes and pre-diabetes in non-medical way. You won’t need a medical degree in order to understand the impact and ramifications of out of control blood sugar. In this book, you will learn how to control Type 2 diabetes and possibly reverse pre-diabetes utilizing lifestyle and diet changes found in this book.

Also included in this book are 100 recipes created by Susan Wyler, RDN that will help you to learn to eat smart. Add these delicious recipes to a regime of exercise and lifestyle changes and you can control your diabetes and reverse your prediabetes.

Disclosure of Material Connection: I received this book free from the WaterBrook Multnomah Publishing Group bloggers program. I was not required to write a positive review. The opinions I have expressed are my own. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255 http://www.access.gpo.gov/nara/cfr/wa… : “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”.

*Reviews of this book were posted at the following locations:
Amazon, Christian Book, Deeper Shopping, and Goodreads

View all my reviews
This book is available online at
Deeper Shopping Books and Bibles

________________________________________________