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Book Review: Think Like a Pancreas

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Think Like a Pancreas. Book ReviewThink Like a Pancreas is a book I’ve been wanting to read for a while, when I finally got around to buying it I read it in one week and decided to write a book review for you. From the moment I picked up this book, I knew I would get through it quite quickly because of how the author, Gary Scheiner, breaks down the medical jargon into a vocabulary that is easy to read and relatable. What’s more, he is type 1 diabetic himself which makes me automatically pay more attention. Mainly because of how he uses experiences of own to express his point. Sure, there are times when he does delve deeper into a language that makes me want to fall to sleep, but he somehow ties it in with some humour and I was instantly drawn back in.

Without giving all of the details of the book away, I will share what I took away from the book. The first and foremost thing that drew me in was how brutally honest Scheiner was about what could happen if you don’t take care of your diabetes. I saw this as a motivator and it prompted me to consider how well I am taking care of myself.

Straight after the negatives, he talks about the positives of good glucose control. I was relieved to read about how an even tighter control could improve overall mood and sense of wellbeing. This point resonated with me because of how low mood and irritability are the first things I notice when my blood sugars have been on a roller coaster ride.

Being on pump therapy, I am clearly aware of a basal / bolus routine. However, throughout the book, I was reminded of all of the reasons why one should be following a basal / bolus routine and why fine tuning is important. He is inclusive to those who take multiple daily injections or those who use an insulin pump. He then offers efficient ways of testing basal / bolus doses to ensure they are correct for you.

In terms of dietary needs and aside from the obvious kind of healthy diet we should follow, Scheiner illuminated the effects that protein can have on the blood sugar if consumed without carbohydrate. Basically, if you eat protein with carbs, you won’t have to bolus for it, but if you eat protein without carbs, such as a protein shake, you will have to administer a small bolus for it. To calculate this bolus… if I was having a scoop of protein that contained 20 grams of protein, 2 grams of carbs and 0.2 grams of fat, it was suggested to take the total amount of protein, half it and then take a bolus as if it were a source of carbs. Thus, 20/2=10protein = 10grams carbs. – This was significant for me as I sometimes eat sources of protein that contain minimal carbs or fat.

Later, he explores the details of how to prevent spikes in the blood sugar by manipulating bolus of food timings. I was already familiar with a lot of the points made, but they were still very relevant and useful. They will be worthwhile to you too if you enjoy carbs as much as I do. Trust me, I tried the low carb life and I was miserable. I feel much stronger and more energetic when I have carbs in m life, even if they cause the occasional spikes.

Have you read this book? What did you take from it? I will definitely look at this book again if I ever have any questions because of the range of topics covered that pertain to living with diabetes on a day to day basis. Reading this book made me realise how little discourse there is surrounding the “everyday” life of a diabetic. I mean, I really do acknowledge and appreciate the researchers who focus on the medical scientific part of diabetes, but I think there should be a few more qualitative studies that could highlight areas surrounding mood, motivation to control diabetes or how living with diabetes may or may not affect relationships etc.

I hope you’re having a great start to the new year of 2018. I’d love to connect with you on Twitter, Instagram and Youtube.

Rowena x

 

Type 1 Diabetes and Pole Dance

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Type 1 Diabetes and Pole DanceType 1 Diabetes and Pole Dance is not something you read very often in the same sentence. However, from posting about my pole antics on Instagram, I have come to meet a few other amazing girls with type 1 diabetes who pole dance too. As you’ll know if you already follow my active journey on instagram, my blood glucose likes to play tricks on me when I pole dance. It is very dependent on the type of session, so when the session is more danced based I tend to go low, but when it is more tricks focussed I go a little higher. Anyway, it’s over to these wonderful superwomen who climb that pole regardless of t1d…

Type 1 Diabetes and Pole DanceElisa (@eliska_pole)

“My BG reacts always in a different way… (for everything!!!) Actually I don’t know… some times after 1 hour pole I’m low… sometimes … especially when I feel adrenaline, perhaps trying new tricks, my BG is getting high”

 

 

 

Type 1 Diabetes and Pole DanceRhian (@rhiandickinson)

“I find my blood sugar tends to run quite high while I’m on the pole probably because of the adrenaline. I tend to start my workouts around a bg of 7 or 8 and pretty much sustain that throughout. I’ve only gone low once or twice during sessions and keep a protein bar and lucozade sport at hand just in case.”

 

 

 

Type 1 Diabetes and Pole DanceSheesha (@cirque_de_sheesh)

“I don’t identify as a pole girl, more so as a circus girl who will occasionally cheat on her silks. My blood sugar usually stays the same during training but will drop a little overnight after exercise. 😊”

 

 

 

Type 1 Diabetes and Pole DanceBecky (@bex_jonesx)

“I really love pole dancing to my surprise, I was so nervous about being rubbish at it and so conscious of taking my pump off and people seeing it or going low in the middle of a class. But that’s not the case now I quickly learnt that everyone is so nice, not judgemental and a great bunch of people based on the Banter! I love the developments I’ve seen in my ability to hold my own weight and climb a slippery pole as well as challenging new moves.

In terms of blood sugars, it was trial and error as always with a few lows before class, during and many after! I have learnt now though that reducing my basal rate about an hour and half before keeps me steady during class, night time lows are getting better but need more trails and hopefully less error.”

For those of you have messaged me about potentially starting pole dance, there you have it, a few other pole dancing superstars to encourage you that it’s ok to take part too. If you know any t1d pole dancers, male or female, tag them in this post and I’ll add them on. The world should know how fun pole dance is and that it is definitely fine to do with T1D. You can read more about the benefits of pole dance here.

Happy Pole Dancing

Rowena x

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Back in the World of Diabetes

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Back in the Diabetes WorldNot that I ever left, but I am now back in the world of diabetes… You may have noticed that I have posted a little less over the past twelve months? Well, that’s because I have been completing a full time Masters in Dance Practices, teaching, performing, and managing online clients for Type 1 Active. Towards the end of the MA course, of which I achieved the final result of distinction, I became very stressed and let my diabetes management slip a bit. When I performed, the adrenaline hypers were difficult to control and when I was writing my dissertation I was sitting down a lot and not really taking the time to accurately count my carbs.

I know where I have been going wrong so it should be fairly straight forward to get myself back on track. In fact, things are looking up already because I connected to my CGM again and realised a few things that I already know. Like taking bolus at least twenty mins before I eat in order to avoid the spike. And ensuring basal doses throughout the day and night are correct.

A few of you have asked what I am up to, now that my studies have finished… I teach a lot of pole dance classes and one to one sessions, do online training for people living with diabetes, and I am just about to release a new product for Pole Purpose – it’s a creative resource pack for pole dancers. Alongside this I am reading for my PhD application. I would really love to delve deeper into my dance research so I am working really hard to make that happen over the next few months. Alongside all of the above I am keeping up with my own training and health maintenance.

My training pretty much involves, in no particular order, pole dance, contemporary dance, HIIT, cycling or walking, and yoga. I’m trying to keep the cardio at a lower intensity to give my body a break from all of the harsh pole / hiit training. I’m having one full day off a week, to regenerate both mentally and physically and it is helping a lot. I didn’t realise how shut off I’ve been from life with no day off.

Things you may have missed if you don’t follow me on youtube or Instagram,

Dealing with negative comments

My podcast interview with Rob Howe….

Two Very short trips to Paris and Las Vegas- pics on my insta.

Generally a lot of yoga and pole pics / videos…

Now that I have more time I will be vlog / blogging again so please let me know if there are any particular topics you want me to talk about.

Lots of healthy thoughts and happiness to you.

Rowena x

How do you like to eat when you travel? Do you work out whilst you are away? Let me know on Instagram, Twitter or YouTube.

Active Rest Days

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Active Rest DaysIn short, an active rest day is a remedy to over training and involves light exercise that will stimulate and speed up your recovery process. An active rest day is something I have truly learned the meaning of recently. I overworked, burned out and injured myself. Not good! However, I see it as a learning curve and feel that I have really found the value in doing something a little lighter with my body. Not taking the time to rest is so common, even amongst beginners. Some of my clients have come to me with negative experiences of exercise and the reason for their bad experience is because they didn’t take time to rest and therefore burned out.

When considering what activity you might want to adopt as part of your active rest day, you have to take your current fitness level into consideration. Mainly because this exercise should be much less intense than the exercise you do as part of your regular fitness program. For instance, if you were a long distance runner and your body needed time to rest and recover, you could go for a walk instead. It’s going to be different for everyone.

Here are a few ideas of what you could do.

Self Myofascial Release (SMR)

SMR is self-massage with foam roller, tennis ball or a lacrosse ball. After feeling so tight in my upper body from intense pole training, I swear by them now. It’s like getting a deep sports massage. The foam roller is appropriate for larger muscle groups such as the quads, hamstrings and lats, whilst the small lacrosse ball is really great at targeting the difficult to reach areas between the shoulder blades. It is fairly uncomfortable at the time, but the goal is that you feel benefit afterwards. You might find this video useful.

Walking

Walking is as a great way to allow your muscles to recover. I like to listen to a motivational podcast or music whilst walking outside in the park. It’s a really positive way to boost overall wellbeing too. Of course, again, this depends on your fitness level. If walking is part of your fitness program already, you might want to lower the intensity of the walk on the days that you utilise walking for active rest.

Yoga

I’m a true fan of yoga. I love it because it releases my body when it is sore from dancing. However, dependant on the program, it can be very physically challenging. Look for a light yoga class if you aim to use it as a recovery rather than an actual workout. YouTube is a great place to start – I have several, free yoga tutorials that you can follow along with.

Swimming

During my recent holiday, I swam for the first time in about 3 years, so it’s safe to say that I am out of practice. Therefore, my body probably wouldn’t benefit from swimming as an aid to recovery. However, if I were to consider a really low intensity session then I might benefit from the cardiovascular aspects of the activity, as well as the low impact is has on joints and bones.

Overall, it is important to allow yourself time to recuperate. You are human and your body is with you for the long haul, so look after it.

What’s your favourite way of actively resting? You can reach me on Twitter, Instagram and Youtube.

Rowena x

South America and CGM

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South America and CGM 4Last week I attached a CGM before my holiday to South America. I asked my lovely followers on Instagram where is the best place on the body to put the CGM, the majority said the stomach, so I went with that. I wanted an area that wouldn’t get in the way of me putting my rucksack on and off. Previously, I have worn the CGM on the back of my upper arm. Little did I know, that later on in the holiday, the CGM would be my saving grace as my rucksack, containing my BG meter, was stolen. More on that later.

South America and CGM Before embarking on this journey, I was rehearsing a pole piece that would be performed at Yorkshire Pole Championships. The additional training flared up my shoulder injury so I decided to give my upper body a rest from exercise while I was away. I would focus more on walking and lower body stretching. We walked anywhere from 10000-20000 steps per day which was enough movement to cover some of the tasty foods and wine I consumed whilst I was there. I added some stretching in at practical times, such as waiting in the airport for flights, or before going out to dinner. Oh, I also did some swimming too. Although I have a lifeguard qualification, I’ve always found swimming extremely challenging and this experience was no exception.

South America and CGM During this trip I intended to visit Christ the Redeemer Statue, Rio De Janeiro, Ambalse El Yeso – Santiago, Chile and Machu Pechu, Peru. I saw the first two, but after my bag was stolen in central Santiago I was unable to continue my journey onto Peru. Everything was in the rucksack, including my passport and purse, so I had to obtain an emergency passport that would only allow me direct entry into the UK. The first direct flight into the UK from Santiago was full so we had to stay a further two nights until the next BA flight. I’m pretty upset that I didn’t make it to my final world wonder (Macchu Pechu), but I know I will go again someday and maybe have more time to spend there.

South America and CGM With regards to my rucksack being taken, luckily, I didn’t have all of my diabetes supplies in it. I left that with my suitcase back at the hotel with the hotel staff. We had checked out ealrier that morning, but didn’t want to lug the suitcases around with us for final bit of sight seeing. As I said earlier I was wearing the CGM, which alerted me that I was low when I was in the back of the police car on the way to the police station to file the report on the stolen bag. Obviously I had nothing to treat this hypo as it was in my bag, the language barrier didn’t allow for me to tell the police men to stop for me to get some sugar either. I had to wait until I got to the police station where my partner bought me a can of Coca Cola from the vending machine.

South America and CGM Now that I am back, I am looking forward to buckling down to work again. Helping my clients with their training / mindset via my online training tool, finishing my MA dance practices course and teaching dance and fitness. I’m also a woman of habit, so I am also keen to get back to my normal diet. Although I love eating freely when I am on holiday, guessing carbs and eating a lot of them, my body is used to a certain way of eating – 80% healthy, and my energy levels certainly feel it if I don’t eat this way, regardless if my blood sugars are good or not.

How do you like to eat when you travel? Do you work out whilst you are away? Let me know on Instagram, Twitter or YouTube.

Rowena x

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