How to cover up for mistakes

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How to cover up for mistakes



There are lots of things that pop up that keep me from working out. I try my best to be determined to keep working out and eating right. It’s easy to not do it for a day. There are lots of things, when I think about it, in the last 15 years that would keep me from working out for a day or a week. If that happens, there is a setback in fitness ability. As an ex-power lifter, it’s always kind of disheartening to take a long break, go back into the gym and have to work to get back to where you’ve already been. The great thing about exercise and diabetes is that the number you need to achieve is fairly easily done every day- if you take the time to do it. Working out with diabetes is hard to do consistently. A potential setback lurks every day. Most diabetics know what “the dawn phenomenon” is. Standard wisdom says that your blood sugar should be lower after fasting, but for many diabetics myself included, our levels are higher in the morning, even though we haven’t eaten for many hours. I find I wake up with high blood sugar, the day is blown. I don’t even feel OK until 4 PM. This is where diabetes does its damage. High blood sugar for a sustained period damages all your internal organs and makes you feel like crap. Then, you have a much harder time willing yourself to work out so that your blood sugar will be lowered. Personally, it is much more important for me to go to bed with low blood sugar and set myself up for having low blood sugar when I wake. I have not taken any diabetes medication in a few years; I find it easier and healthier to keep my sugar under control with diet, exercise, and very importantly, supplementation that can cover for my mistakes and me healthier as opposed to drugs which can damage the liver. I try not to eat too much junk during the day- of course- but for me it’s a bit easier to be hungry during the day when I’m not trying to relax, or even worse, sleep. If I am going to have a desert, it will be right after dinner. Timing of protein and carb consumption is everything with diabetes. The optimum eating/exercise schedule for me (besides maintaining a perfect diet and having two intense half-hour exercise sessions each day) roughly follows this pattern: 1. Breakfast depends on what my blood sugar level is. If I get up and my sugar is high, I consume very little carbs, some but very little. If my blood sugar is normal, I eat some oatmeal and an egg. If it is cereal, then it is low sugar cereal drowned in Splenda. God bless Splenda. For me, it makes all those twig and branch cereals taste good. Not too long after breakfast, I have a protein shake for a mid-morning snack. My favorite for convenience is GNC Lean Shake 25, or Lean Muscle Meal. Only 6 grams of sugar and 25 grams of protein. Also, if I wake in the morning and my blood sugar is very high, I put in 10 minutes of hard shadowboxing. 2. Stay away from the junk food, cookies and chips all day. Fruit and sandwiches, even if they’re peanut butter sandwiches. Stay away from fast food, and never, ever eat French fries. Ice cream before French fries. 3. Some sort of whole food supplement is probably better for you than multi-vitamins, at least that’s what the latest research shows. If you don’t get your 5 or 6 servings of fruits and vegetables, then a whole food supplement helps make that up. No, it’s not the same as actually eating the servings of broccoli and spinach, but it helps greatly. 4. Get up and walk around during the day, if only for a minute at a time. 5. Eat dinner at least two hours before you go to bed. If you eat desert, eat it with dinner, it makes you eat less desert. 6. It is best for diabetics to exercise after eating. This burns the sugar. There is no substitute for working out, you have to do it to control diabetes. If you are the kind of person who likes to work out in the morning or does not like to work out hard after dinner, try to take a 10 minute walk after dinner. 7. Before bed- nighttime snack. If you experience the dawn phenomenon, here is where you can’t give in to temptation. Here is where it is most important to take a protein supplement. Optimally, take two protein supplements, a branched-chain amino acid supplement and a protein shake. The branch chain amino acid supplement will ensure that the body absorbs more protein than without. Also available are silk amino acids, which do the same thing, however they cost more. If you are very hungry, now is the time to pay attention to the glycemic index. I eat a lot of bananas and nuts at that point. DO NOT consume big-time sweets like cake and chocolate and ice cream and six Pillsbury biscuits at THIS time of day. 8. You will find that the timing of this supplementation covers up for a lot of mistakes, and it does it so much better than any drug. There is some discipline involved, but don’t kid yourself about your ability to eat carrots and hummus at 11 o’clock at night. Get yourself a protein shake for night that tastes good and put some Splenda in it. Don’t put scoops of ice cream in a protein shake, but fix it so that it will taste good and satisfy your sweet tooth. I like chocolate protein shakes with sugar-free chocolate syrup. With the Splenda, they taste excellent.



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Brian - VERY Good advice and thats so much for giving us so many great tips on how to control our diabetes. You are so right in saying to stay away from cookies, cakes, ice cream or any sweets for that matter late at night or right before bedtime. It is funny how that is the time the body seems to crave them the most. Given that you are really into fitness, I hope you can share with us some exercises that we can do at home. You mention walking and I try to do that as much as I can but are there other things we can do when we are at home. Thanks again for sharing your story with us and the great tips and insights you are providing. Be Well -- Dave

Sep 02, 2012 - 8:43 AM by David D

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