A Diabetic Christmas

 

Dear Bloggers,

Merry Christmas does not have to come with stress. Since you have read the first “Another Christmas” blog, you are already done purchasing gifts, enjoying the top three projects your family enjoys at this time of year and are now on to planning your Christmas meal.

If you are one of the 2/3rd’s of the world that lives on more than €1.00 a day, you are lucky and will be having a very Merry Christmas, indeed. Let’s keep our focus on blessings.

Christmas dinner does not have to be extravagant or stressful. Divide the courses up among your guests and be thankful for whatever they will bring. Bake ahead of time and freeze your items. If you have family traditions, be sure to begin including your children in the preparations, or that tradition will not be living onward. If someone brought a dish {I can’t eat seafood} that you do not prefer and left it for you? Take it to a neighbor or a good friend, as someone will enjoy that time and it saves money and effort. As a diabetic I have to let things go and eat as healthy as possible.

Enjoy setting a table that looks like the one above? Go for it! Don’t enjoy it? Don’t! The food will taste the same on whatever plate you use. No one enjoys cleaning up extra plates, silverware, etcetera.…..Remember, Jesus was born in a manger and they had no place to go as everyone was traveling and they had barely anything to get by.

As for New Year’s, there is an old saying that whatever you are doing at the stroke of midnight will be what you will be doing most of the next year. Family game night, friends and family over for games and celebrating or just sleeping at your normal times sounds like a great evening! There is a lot of drinking going on out there, so an overnight party with breakfast in the morning for you crew sounds like a safe and nutritional choice!

Above all, cherish your family and friends at this time of year. Count your blessings! Eat whatever you can and enjoy real food, relax and have a little dessert.

Have a Merry Christmas,

The Old Sailor,

 

Old Sailor on a low carb and cleaner diet

Dear Bloggers,

Eat more of the good. Eat less of the bad. That is what the dietitian told me a couple of weeks ago. And yes I was skeptic until I started losing weight.
That’s the whole idea behind clean eating. It’s all about, well, cleaning up your diet so that there’s a greater focus on whole foods (think fruits, vegetables, protein and healthy fats), and less reliance on processed or refined foods.
The benefits of adopting a clean diet are pretty clear (reduced incidence of disease, increased quality of life, and a longer life expectancy, just to name a few). But ditching the donuts, pizza and mocha lattes can be a lot tougher than it sounds. (Seriously, if you need proof, check out how many people around you are more obese than you?)

The good news is there’s no need to wing it. Here’s your plan to help get your eating on track.Start Clean Eating Without a Hitch

“Trying to loose some weight and the best motivation to inspire change comes from within.”

Pinpoint your reason ‘why.’
Building any new healthy habit will absolutely require some effort, and eating clean is no exception. That’s why it’s so important first to determine what’s inspiring you to change. Maybe you signed up for a race or have a reunion coming up and want to look your best. Maybe you’ve been feeling sluggish and want to increase your energy throughout the day. Perhaps you’re thinking about your long-term health like me as I am a diabetes type 2 and about 40 kilos overweight and I wondered about what I can do to stay healthy in the near future. These are examples of getting motivated, positive reasons to aim for cleaner eating. And that’s a good thing. So I started with checking in with a diabetes nurse and a dietitian.Cleaning up your diet because someone told you to do it, or because you feel guilty about your current eating habits just isn’t as powerful.It has to come from within.

Determine first of all how much time you’re willing to commit.
Making meaningful life changes can often take several months or more. “People need to be aware that any goal worth achieving is going to take time. There is no fast-track to developing life-changing habits,” says a clinical counselor of health behavior change.

After establishing your ‘why,’ it’s time to sit down and think about how much you’re willing to devote to the process, from meal planning and doing grocery shopping, to food preparation and cooking. Making a relatively minor diet twists is like changing your usual snack from a bag of chips to a piece of fruit each day, might be a habit achievable in the short-term. But shifting towards a truly cleaner diet is a much longer-term objective for most. Have an hour to steal from your Sunday TV line-up? That could mean prepping healthy lunches for the entire week. Have 30 minutes a day? How about kicking your greasy takeout habit for good with preparing healthier meals within 30 minutes. Expensive is not the word even on a budget you can cook more vegetables and eat less potatoes for example.

Do a thorough audit of your current diet.
Despite the growing obesity epidemic, 90 percent of our Dutch adults report themselves as having a healthy diet. But how healthy is it really? I kept a food journal, and there’s no escaping the truth, I talked to a certified wellness coach who is training ice skating youngsters. “So often we think that we are on track, but when we actually see on paper what we are consuming, it is easier to tell where we might need to cut back,” he says. He told me to start a food journal (or download a fancy apps), and begin tracking everything you eat and drink for at least three days. This will help you gouge your starting point and allow you to identify any patterns emerging. Next, simply make two lists:

1. The not-so-healthy foods you want to reduce or remove from your diet. Note: If this list gets long, pick three to five obvious choices that you would like to deal with first (e.g. soda, fast food, sugary snacks, etc.).
2. The nutritious foods that are missing from your current line-up. A clean diet focuses on eating high-nutrient foods, not simply cutting out the junk. How many veggies are there? If you’re coming up short, come up with three to five you like most and add those to your weekly grocery list.
   
   
   

Choose your targets wisely.
After listing the less-healthy foods you want to reduce or eliminate from your diet as well as the healthy foods you want to incorporate, the next step is to make some strategic choices. Setting a few small goals that you can consistently act on is a much more effective approach than trying to take on everything at once. And they can add up fast.

Changing your life starts wit selecting one habit…only one habit per month.You can choose any habit whatever you think will have the biggest impact on your life.” What small clean eating habit are you going to target first? And which changes will likely to offer you the best chance of success? At the start of every new month, simply add on from there.

Make your goals specific and measurable.
Let’s say you want to begin the process of cleaner eating by tackling your evening cookie obsession or your bag of chips. But how exactly do you go about defining this goal? Maybe you’ll make a statement based on moderation: “I’m going to stop eating so many cookies.” But what does that mean exactly? Is one cookie per day allowed? Does the type of cookie matter?

Be specific and make your intentions measurable: “I will put all the cookies in the jar and will only take one out per day.” Or better yet, “I will stop eating preserved prepacked treats and allow myself one of these healthier homemade protein bites after dinner.” There is no ambiguity in this statement. You have a clear path that will lead you to control your sweet tooth.

The same goes for adding healthy foods to your diet. Saying “I will eat a low-fat quark instead of bread each day for breakfast” is a specific action that will ensure your breakfast is already healthier than before. It's your life and you choose.

Shop with a purpose.
Just like eating itself, grocery shopping is based on habits. You likely follow a certain route when you hit the store, so be prepared to forge a new course (hello, green stuff and meat!). Bring a detailed grocery list, and stick to it. (Extra tip: Avoid those chips and soda aisles altogether.)

Sure, some research shows that clean eating will put a bigger dent in your bank account than a diet filled with cheap convenience foods, but that doesn’t have to be the case. Some clean eaters practise a meatless Monday to reduce their grocery bills. Looking for in-season products, and buying in bulk are two other ways to keep your food costs down. I am eating sometimes two days in a row the same vegetables to keep the costs in hand. I am saving money by doing it like this.

Meal prep now, eat healthy when it counts.
Last but not least, it’s time to turn those healthy ingredients into clean,wholesome meals you’ll love. Start by searching out simple recipes that you can whip up quickly. You can find inspiration on healthy food blogs around the web, or get one of these free recipe magazines in the supermarket and check out which recipe is something for you.

Sure, preparing a meal is likely going to take a little more work than slapping together some pasta or grilling some burgers or anything like fast food’s, but you don’t have to do it all by hand either. There are all kinds of kitchen gadgets or pre cut that can help get the job done with less effort. And be sure to prepare in extra large batches so that you have plenty of leftovers to freeze for easy clean eating all week long.

When it comes to clean eating or any other health-related goal, achieving a sense of mastery is vital. When you experience success, you are likely to want (and get) more. Keep working on it until it becomes manageable, effortless, or even automatic.

When the effort is gone you’re ready to take on a new challenge, something that will move you closer towards a truly clean diet. What is the next “20%” that you want to work on? Again, the clean eating process takes time. But imagine how you will feel when you can look back, you might be ready to pick up something sporty, and see all the positive changes you’ve already successfully made. 

In my case I started with walking in the park with our dog and with my family. After half an hour I was done. I do this once a week and I challenged myself within six months I pushed myself to walk for 2 hours and approx. 10 kilometres. And yes I lost nearly 10 kilo grammes in the last six weeks. Yes you can do it just be positive.

The Old Sailor,

They call me an old sea dog.

Dear Bloggers,

As most of my readers will know that I have been a sailor for more than 13 years and yes I loved my job and my family was happy with what i was doing. Although the last period was pretty though as I developed fibromyalgia and a few years later I was diagnosed with diabetics what has fucked up my life even more. 

If you had three guesses you’d still never get my job. Not because that I don't look like a sailor, but because I look exactly like a sailor you’d think it must be something else. Yes I have the muscled, tattooed forearms, folded across my substantial torso; 

No I am not having the neatly-clipped, old sea dog approved, snow white beard and moustache; Yes my hairs are grey and clipped short as a navy short-cut and when I have one eye glaring and one partly closed looking towards the sun, like I am the captain on the bridge, and yes when I am on to it I have a voice like a foghorn, a voice so penetrating it could stop a polar bear, a bar fight, or maybe even both.

Passengers my friends, that’s your real bitch of a cargo,’ What they bring on to get something for free. ‘Metaphoric, you see. they’ll suck the juice right out of you.’ You just can snap your fingers, to demonstrate either the speed or the sound you’d make, I’m not sure. But all off sudden you are in a fully hazardous environment

 ‘Mind you, American passengers ‘ain’t such a walk in the park, neither. That was one time I was almost a letter home. There ‘ain’t any room for error in between when you’re embark and disembarking them. We were sailing with giant heart attack risks when it came down to it. You did your calculations right, though, you focused – and you’d make it through. And the living was good. Must’ve been. I did it 13 years or a bit more.’

Unfortunately I had to lose my sea legs until the day of today, though not through rum or cannon shot or a collision, as you might think, but by other, less exotic means.

‘Damn health bloody diabetics. Bloody’ useless,’ I would say, I am struggling to maintain my weight or to even get it down a couple of kilogrammes. You can see that I lost a great part of power on my arms. ‘Ask the wife, she’ll tell you. I’m not good for nothing no more but chumming overboard.’

My wife Trientsje oversees the whole situation, telling me to be quiet, putting all my medication and other necessaries neatly into the daily containers, making arrangements for the next few days, giving instructions and making notes in my cell phone.

‘Now don’t go upsetting anyone,’ she says, kissing him on the head. ‘They’re doing their best. Don’t go annoying anyone with your endless stories. And don’t forget your reading glasses.’ ‘No dear,’ and ‘Yes, dear.’ Then: ‘I tell yer what, mate. I’ve seen a typhoon chew up a ship and spit it out again in the Pacific Ocean, but I’d rather stand on the deck of that with nuthin’ but me thumb up me arse than get on the wrong side of my wife.’ 

I am leaving the house and go of to work. I am happy to do my new job on the commuter bus but I still miss the life at sea. The people that I have met out there are all special to me. Not that everyone is liking each other but to me they were like a family.

The Old Sailor,

Day Dreaming

Dear Bloggers,

A couple of days ago we had a bit of stormy weather and at these moments my brain is running like a ships main engine. Just running a bit faster in a tempo that can be followed. As the wind is howling around the bus and rain is bashing on the windows, I need to wait for a couple of minutes to start the next round again. 

My thoughts are drifting away again. I am memorizing my time and life at sea. A great time with some happy and some sad moments. Yes, I loved it and now I am getting too old with too many complicated extras being a diabetic and suffering from fibromyalgia a life at sea is nearly impossible. Yes, I have some odd fantasies. Wait, that sounds not right, maybe for some really bad. During stormy weather I day-dream a lot. When I day-dream I am getting carried away. Maybe it’s a normal human being thing. I cannot look inside your brain.

 

Whatever, I could day-dream for a whole day, and I have done that before. The good part is anything is possible in a day-dream. When I used to get really angry during my time just after my time at sea. I’d got to my island and cooled down under the palm trees. Yes, I have an island. I also have a ship. But it’s all in my head unfortunately. I turned on the Computer to see “The perfect storm”one of the films I really love to watch. Even though it is not all that realistic.

I day dreamed all the way through it because the film did not catch me this time. The thing I can remember was George Clooney is sailing out with his crew and I was a deck hand. I came around from my day at the day-dream merry go round and thought “what the fuck? This is even more fucked up than my normal day-dream” and went back to whatever else I was thinking about.

Today my fantasies merged with reality and I’ve been searching for small motor ships for sale on the Internet for the last hour. I should be sleeping as it is nearly midnight when I am writing this blog, but never mind. I wish I could buy my family a small motor ship like this.

It has to be the right kind of ship. It has to have the right shape, I found an awesome one with cannons, although I don’t think they are necessary on the Frisian lakes (tempting as it is to track down my wife her ex-boyfriends and enemy’s and fire at them). Burn bastards burn!!!

Problem is, I can’t afford a ship (although there are some smaller ships for sale here in the neighborhood that would cost the same as a car) and I do know how to sail a ship, I do know enough people so they could help me sail the ship, or the people who I do know who could help me to patch up the ship, plus I’d have to sail to get them. So that means no ship, no island with sand and sunshine and I’ll have to stick with driving buses because I currently have no back up plan, unless I suddenly become a famous artist or win a lottery. In which case this is an endless cycle of fantasy but maybe I’d be rich and then I could afford a boat and a new tattoo.

This is all pretty pointless but it’s better than thinking about killing yourself or other negative thoughts, You can call me sick but I am having funny and happy day dreams.

Anyway, a total pointless story, but it indulged my imagination for a bit. Now I’m thinking of my next tattoo…..

The Old Sailor,

Surviving the heatwave with Diabetes

Dear Bloggers,

When temperatures start to get out of control, so can you’re blood sugar can get out of control.. Both hot and cold weather extremes can harm your testing equipment and your medications and have a negative impact on your body’s ability to produce and use insulin.

Research shows that when it’s hot out, more people with diabetes end up in the ER and are hospitalized because of heat illness. The number of deaths in diabetes patients due to heat illness also increases in summer. Low temperatures can be an issue for people with diabetes as well.

But you don’t have to let the environment have the upper hand. Taking a few smart precautions can help you outsmart Mother Nature. Here are the adjustments to make depending on where you live and the weather forecast.

 

Managing the Summer Heat

Take these steps to keep your diabetes under control when the temperature soars:

Stay hydrated. “The problem is that in the heat, people tend to get dehydrated easily. When you’re dehydrated, you have higher concentrations of blood sugar because less blood flows through your kidneys. With less blood, your kidneys don’t work as efficiently to clear out any excess glucose (blood sugar) from your urine.” When it’s hot, be sure to drink plenty of water or sugar free beverages. Don’t wait until you are thirsty to replenish fluids.

Store your medications properly. High summer temps can affect your diabetes medications, glucose meter, and diabetes test strips. “When it’s hot out, it’s easy for insulin and other drugs to become degraded,” Be sure to store your medications properly out of the extreme heat. Never leave them in your car on a sweltering summer day, for instance. “It could get up to 50 degrees inside your car."

If you’re traveling, don’t forget to take your diabetes medicines with you. You may need to carry them in a cooler with an ice pack. Just be sure they’re not sitting directly on ice or the ice pack.

Stay out of the heat of the day. Exercise is an important part of diabetes management and blood sugar control. But you don’t want to be outside exercising during the hottest part of the day. “Get in your exercise first thing in the morning or once the sun goes down,”. Another option is to work out in an air-conditioned gym.

Know the signs of low blood sugar. Some of the symptoms of heat exhaustion are similar to those of low blood sugar, or hypoglycemia. These include sweating, light-headedness, shakiness, and confusion. “You may think it’s the heat and not recognize that your blood sugar levels have fallen to dangerous lows,” Be aware of the warning signs of low blood sugar and keep some carbohydrates with you to eat if you need to raise your blood sugar. Have a plan for a medical emergency.

 

Test more often. You may need to test your blood sugar levels more frequently so that you can adjust your insulin and your diet as necessary. Talk with your diabetes educator about guidelines if you're unsure of the best schedule.

Mind your feet. People with type 1 diabetes and type 2 diabetes are susceptible to problems with their feet. In the summer you face the temptation to go barefoot or wear open sandals that expose your toes … to trouble. Always wear shoes that fit well, even in warmer months. And at the end of the day, check your feet for any cuts, scrapes, blisters, or bruises. Don’t ignore injuries to your feet. Get medical treatment right away.

Surviving the Winter

Freezing temps and inclement weather can make it more challenging to stay on top of your diabetes. Here’s what to watch for during the colder months:

Keep your supplies out of the cold. Just like extreme heat, extreme cold can affect your insulin and cause your glucose monitor to stop working. Don’t leave supplies in a car when temperatures outside are below freezing.

Do your best to avoid getting sick. When you’re sick, you’re stressed, and being under stress can raise your blood sugar. Also, when you don’t feel good, you’re likely to not eat properly. Wash your hands with soap and water often so that you don’t spread germs. “We recommend diabetes patients have a sick-day kit at home. Fill it with soup, sugar-free cough drops, tea things that will make you feel better and that you can access easily,”

Avoid packing on the pounds. Managing your  type 2 diabetes during the holiday season can be tricky. Many seasonal treats are loaded with carbohydrates that cause your blood sugar to rise. Plan your meals and pace your special treats so that you don’t greet spring a few pounds heavier. Even a small weight gain makes it more difficult to control your diabetes and blood sugar levels.

Keep an eye on your feet. Diabetes can cause a loss of feeling in your toes and feet. Protect them with the right winter footwear, especially in snow. Apply moisturizer to your feet to keep your skin healthy. Inspect them regularly, and if you notice an injury that doesn’t heal, seek medical attention. Don’t wait. Also important warm your hands. “If your hands are cold, you may have to warm them up to get a good blood sugar reading,” Wash them in warm water before testing.

Don’t skip your workouts. It can be hard to get motivated to exercise in winter. But exercise is an important part of diabetes blood sugar control. It helps if you dress in layers when you’re exercising outdoors in the cold. Or join a gym where you can work out indoors. Another option: Work in exercise at home by taking the stairs, lifting weights, and exercising to videos.

At this moment I have to deal with the summer heat and my type 2 diabetes

When the hottest days of summer hit, people with type 2 diabetes need to pay close attention to their condition. Here's how to savor the season without health worries.

Summer conjures up images of backyard barbecues, pools and beaches, street festivals, stargazing, and more. But summer heat can add to the problems faced by people living with type 2 diabetes. In fact, studies have shown that during a heat wave, emergency room use by people with diabetes increases. And while most people with diabetes are aware that extreme heat poses a danger, they may not always know when to take precautions..

If you have diabetes, the high heat and humidity of summer can be difficult for your body to manage. The problem with hot weather is the combination of temperature and humidity.

Elderly people are at particular risk, but people of all ages with diabetes should be aware of summertime dangers. These include dehydration, heat exhaustion, and foot problems.

Dehydration is your enemy

Everyone, regardless of their health status, should make sure they drink enough fluids during the summer. People with type 2 diabetes, however, face an additional challenge because when their blood sugar levels are too high, they may be passing more urine than usual which means they are losing fluids more quickly. Add sweating into the mix and you have a recipe for speedy fluid loss. Certain medications, such as metformin (Glucophage), also increase the risk of dehydration.

If you are out and about on a hot summer day, make sure you have enough of these beverages on hand to stay hydrated:

• Water or seltzer
• Sugar-free lemonade or other drinks

Also, avoid alcoholic drinks and caffeine. Alcohol and caffeinated drinks are usually okay in moderation but too much of either one can cause you to lose more fluids. And remember to bring along snacks in case your blood sugar drops.

Diabetes and Heat Exhaustion If you’re going to be outside, be alert to these symptoms of heat exhaustion:

• Dizziness
• Fainting or near-fainting
• Sweating to excess
• Muscle cramping
• Cold, clammy skin
• Headaches
• Rapid heartbeat

Check blood glucose levels often. Aim for checking four times each day and before you drive.

With the proper precautions, people with type 2 diabetes can get through the summer and enjoy summer activities with no worries.

The Old Sailor,