Carbs after 10am

Rowena
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Carbs after 10am

Carbs after 10amIf you follow my blog you will know that I have been reverse dieting for many months now which means I have been increasing the carbs and fats in my diet whilst aiming for minimal weight gain. I went from eating an average of around 80 carbs per day, to now eating 250. This has made such a significant difference in my energy and strength, but it has also forced me to consider the way I manage my food with regards to diabetes. Mainly because when food intake increases, so does insulin. This is not a bad thing as I know that this is the amount of food I am supposed to be eating in order to support other parts of my health. It’s not just about diabetes.

As a fan of reflective practice when it comes to experimenting with diets and exercise I have been comparing blood sugar trends to my daily food intake which has prompted me to make some decisions. A week or so ago, after consistently eating the same amount of carbs for breakfast for around 1 month, I noticed that if I ate more than around 40grams of carbohydrate with my breakfast, no matter what the food was or if I increased the bolus, it would usually spike my blood sugar. Starting the day with a hyper made me feel hungrier throughout the day which made it much harder to sticking to the reverse diet. Also, hypers really affect me mentally which causes anxiety and depression. As a result of this I decided to play around with the timing of my macros so I would eat a breakfast that focused more on protein and fats whilst factoring in the missing carbs to a later meal during the day. It really helped my mindset knowing that I wasn’t cutting food from my diet, I was just changing the time.

Playing with the timing of food is known as nutrient partitioning and it can be very beneficial to even the non-diabetic. The main reason for it is to reduce the morning insulin spike or to utilize it post workout; the body can really utilize carbohydrate for strength and recovery so I used the carbs that I cut from my breakfast and added them to my post workout meals. So rather than cutting the carbs which is not part of the plan, I just eat them at a higher quantity where they are more effective. I’ve only been trialing this for one week and I can already feel the benefits from my less chaotic blood sugar. My mind feels much more peaceful and I feel satisfied.

Just in case you’re curious, my current macro breakdown is 250 carbs / 140 protein / 55 fat and I am training 6 days per week with a combination of weight lifting, dancing, pole dancing, yoga, 1 session of kettlebell circuit training and walking. Within the next couple of weeks I will add in some HIIT cardio to experiment with my calorie intake.

Do you feel any difference with the time of day you are eating the main bulk of your carbs?

Rowena x

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Should Diabetics Have a Day Off From Carb Counting?

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Should Diabetics Have a Day Off From Carb Counting?

https://www.youtube.com/watch?v=W86jiYtR-OM

My first response to this question would be “I wish”. It’s not an easy thing to have to calculate the carb content of every portion of food you put into your mouth whilst making decisions based on several other factors including insulin dose, blood sugar and activity levels. I often joke with my friend about how great it would be to have a day off from carb counting. You know, like on my birthday or something? I wouldn’t have to be so obsessive about calculating insulin or how I spread my carbs throughout the day, it would just happen. Whilst this is a great scenario, it would be difficult to have the full day off because we need to calculate the carbs in the meals and snacks in order to match insulin. So instead of having the day off, we can give ourselves a break from being so concerned about the amount of carbs that are in certain foods.

I’m not referring to everyone who is living with diabetes, but I’ve seen it so many times on instagram, YouTube and in real life. There is almost a fear of eating more than 30 carbs at once. Whilst I think moderation is a good thing I think restriction is bad; it leads to all sorts of weird eating habits such as binge eating and crash dieting. An example of what I mean by carb restriction would be to only eat half of a chocolate bar because you’re afraid that it has too many carbs in. This would be fine if you’re in a caloric deficit and are trying to lose weight, but if you’re not dieting then there is no problem in eating the whole thing providing you bolus for it. Furthermore, I’d also like to point out that before I was diabetic, 70-100 carbs would easily have been a typical meal for me. It wasn’t bad food either, it was stuff like rice, potatoes, lentils and beans etc. During my first year of diabetes, when I was restricting my carb intake, I almost found myself denying the carb content of certain foods unless I weighed them. However, now that my current carb intake is back up to a healthy amount of 260g I am working much better and as long as I am honest with the amount of carbs in the meal I can bolus for the carbs and avoid a hyper.

I’ve learned that it’s actually a good thing to not be so restrictive because that is how I have been able to eat the foods I like whilst learning how to calculate the insulin properly. I remember when I first went onto pump therapy, my diabetes nurse told me that I was still allowed to eat and drink what I wanted and that I shouldn’t change a thing because it will give me the chance to experiment with how to get my insulin right. She went on to tell me of a man who would not give up his Friday night takeaways and because of this he has absolutely nailed his combo bolus for it. Probably not the best example but the practice worked well for him.

I have been feeling very overworked and exhausted lately and through writing this post it has just confirmed that I need a day off. It’s my birthday soon so I may do a continuation of this blog and share all of my food and blood sugars for that day so you can see that it is ok. It might make the carb counting a bit easier for me.

Rowena x

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Why I Follow a Vegetarian Diet

Rowena
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Why I Follow a Vegetarian Diet

Why I Follow a Vegetarian DietOftentimes people use animal cruelty as a reason to give up meat and to follow a vegetarian diet. Whilst this reason is strong and extremely valid, it was never my motivation and it still isn’t today. I kind of just fell into it. It wasn’t planned at all and if you’d have told me when I was 17 that I would be a full vegetarian by the age of 20 I would’ve laughed at you. I have no problem with other people eating meat and I would never try to push vegetarianism onto anyone because it is not my place to do so. I can only say why I feel it has made a difference to me.

When I did eat meat, up until the age of about 19, my diet didn’t really contain a whole lot of good nutrition. I ate a lot of processed foods and I don’t remember ever eating any veggies because I had told myself for years that I didn’t really like them. I went through phases as a child of only eating rice pudding or custard, oh and there was a spaghetti hoops on toast phase too. On the rare occasion that I ate something marginally healthy it would’ve been a piece of fruit such as a banana, an apple or an orange. Later on in my teenage years I ate things like chicken nuggets, oven chips, tinned beans, crisp and chocolate. I also ate weekly at McDonalds, Burger King and KFC.

So how did I make the transition from meat eating and poor nutrition to vegetarian with a full nutritious diet? The first indicator towards becoming a veggie was that I didn’t like touching meat in its raw state, it felt creepy to be messing around with a dead animal. It was fine when it was cooked by someone else and I was oblivious to any thoughts relating to its previous state. I enjoyed chicken, lamb, duck etc. So, with this block of not wanting to cook meat and living with my partner who is vegetarian, when I moved out of my parents’ house my meat intake dropped drastically. As time passed throughout the first few months of changing my environment I was only eating meat in restaurants or at friends’ houses who had prepared meat. Eventually, I started to try new foods and I gradually phased out the meat and replaced it with more vegetables and meat free options that I really enjoyed. 7 years down the line I am now eating vegetables with every meal and I am prepared to try new ones as often as possible.

I can’t really give you an exact difference of how I feel now in comparison to how I felt when I was eating meat because I can’t remember, but I can say that I feel good about the food I put into my body and I never have to worry about undercooking food and poisoning myself. (I did this once when I was younger). I rarely crave meat and if I do it is not actual meat that I am thinking about, it’s something a bit more processed like a hotdog or a chicken nugget. It usually passes within minutes and I go on to think about all of the delicious Quorn and meat free products there is available today that are much healthier protein sources for me that I can happily cook for myself.

I think the point of me writing this post is that it is common practice for people to tell themselves “I don’t like this” or “I don’t like that” when they haven’t even tried it. I was one of those people, so unbelievably fussy with a block between healthy food and me. However, when I explored a new environment I was able to open up and experiment and try new things. So I suppose that is the reason why I am sticking to the meat free life. It’s easy and it allows me to eat so much more than I ever did.

Rowena x

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Pump or Injections Pros and Cons

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Pump or Injections Pros and Cons

Pump or Injections Pros and ConsWhen I first changed over from injections to pump therapy, my endo told me that I could go back to injections at any time if I didn’t feel that the pump was right for me. Every so often I wonder what it would be like if I took him up on the offer of going back to injections. How would I manage injections around exercise and eating? Would I have the control I have now? I only really think about it when I’m having a bad time with the pump. Take this week for example, I have literally changed my cannula ten times either because it has been bent or it has been inserted into a site that is no good and has clogged up the cannula with blood. At one point, there was also an air bubbles in the lining, which I struggled to see because of the cloudy texture of the new design from Animas. Combining a few of those errors with the feeling of hyperglycemia is a recipe for a change. I think I have to weigh up the pros and cons.

Injections

Pros

  • No pump or cannula attached to me.
  • I would know that insulin has definitely been delivered.
  • Less to carry around when travelling.

Cons

  • More injections could potentially be more painful than the once every two days insertion of the cannula from the pump
  • When I was on injections last time I didn’t feel in control over it at all, but I suppose it was only two weeks.
  • Less flexibility
  • Sudden lows from long lasting insulin

Insulin Pump

Pros

  • Very flexible, I have full control over my basal / bolus as any time of the day.
  • I’m less likely to ever forget to take it anywhere with me.
  • I like that it doesn’t look like a needle.
  • Less injections.
  • When it is working, I know how to use it quite well when I exercise so fewer hypos and hypers.
  • The carb / insulin ratio is a very useful setting.
  • I can take it off for an hour or so each day if I want to.
  • The fact that the pump stores over 100 units of insulin has really come in handy for lost / stolen baggage.

Cons

  • Bent cannulas
  • Draws more attention to diabetes.(But, maybe this could be a pro?)
  • Attached to me all day every day

Maybe I will still speak to my diabetes team at my next appointment in four weeks. However, I think I already know the answer from seeing my comparisons above. It’s obvious that I should stay on the pump if it is working for me 90% of the time. I’m very grateful for the flexibility, but those days when my BG is high, it’s really hard to see the positive in it. Particularly when I have been doing everything I should be doing; checking my blood sugar, rotating sites and calculating insulin etc.

Do you experience anything similar? Are you on pump or injections? What would you do? Can you tell me the pros and cons for you of either one? I know there are text book benefits, but I prefer to hear real experiences from people who are living with it daily. You can email me on [email protected] or you can reach me on social media; Twitter, Facebook, Instagram.

Rowena x

4 Benefits of Pole Dance for Diabetics

Rowena
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4 Benefits of Pole Dance for Diabetics

4 Benefits of Pole Dance for DiabeticsAfter teaching so much pole dance over the last couple of weeks I have really been able to see what a difference it makes to the people who attend class. Oftentimes people come to class after a hard day or a long week at work and are usually feeling quite tired and unmotivated. However, this soon changes and they end up leaving with a gleaming smile that fills the room. As a teacher I find it amazing to see such a large shift in small space of time. It amazes me and fills me with joy every time I see a beginner climb to the top of the pole or if someone nails a new move that they have been working on. Whilst a happy smiley face is an advantage in itself, pole dancing can offer other benefits including variety of training, psychological and physical wellbeing and boosted self-confidence.

You Can’t Get Bored

One of the number on complaints about sticking to an exercise program is that it gets boring. However, if you’re in the right class for you, you can’t get bored. There is always something new to learn, something to perfect, a trick that could be made to look stronger or higher up on the pole. I will be honest, during my first session, I was thinking to myself “I can’t do this” mainly because I was trying moves that were above my beginner level. However, once I learned some basics and got over the initial “pole hurts” mindset I was hooked. Once I had mastered one move it would lead me to another, then another, and before I knew it bought my own pole and started practicing at home in between classes at the studio. There are studios everywhere around the world who host an array of different classes from flow pole choreography, heels workouts, and beginners, intermediate and advanced level classes so you are bound to stay entertained.

Psychological Wellbeing

Like many other forms of dance and exercise, pole dance has a powerful psychological effect. The fun factor really creates an atmosphere that produces a certain level of comfort that enables participants to be themselves whilst working on something new. The sense of achievement from learning a new move is sure to keep you buzzing for a few hours after class. In fact, without actually knowing it, each time you attend a pole class you are exercising something called achievement motivation. Achievement motivation happens when one constantly push themselves to attain success in any activity for greater success. Despite successes or failures, simply trying makes you stronger. Not just strong on the pole, in all aspects of your life.

Physical Wellbeing

It goes without saying that pole dance is hard, physical activity, however, this is not necessarily a bad thing. In order to create change and to improve, the body to be challenged and pole dance can definitely do that for you. A typical pole dance class will burn around 400 calories per hour which is similar to that of an aerobics class. Furthermore, because your muscles are activated on a more regular basis your posture, flexibility, strength and cardiovascular stamina will all improve. Of course, for us diabetics it has the benefit of increased insulin sensitivity and easier to manage blood glucose levels.

Body Confidence

I remember my first class I was wearing a pair of longer shorts and a t shirt because I was a bit shy. However, after some time I am now confident enough with my own body to be able to spin around in bright lights, in front of other people, wearing hot pants and a sports bra. I see it in other people too. Most beginner’s classes are full of t shirts and long shorts, but as the level goes up the clothes become less. Yes, you need skin to grip the pole as the moves get harder, but I think it also has something to do with how confident we feel as time goes on.

Whilst on the subject of confidence I will always say that pole dance is extremely empowering. Pole dance gets a lot of slack for being overly sexualized, but like I said before I don’t think it’s a bad thing if people want to explore their sexuality through movement with the inclusion of a pole. It’s an exciting experience to get to know your own body so if sexy, stripper pole dance is something you want to do then you should go for it. If not, I assure you that you will still feel empowered if you go to a general pole class.

With a combination of all of the above, who wouldn’t want to pole dance? If you are reading this post and have never given it a go I urge you to try. Don’t say “I’ll go to the gym and build up some strength first” because you have to remember, the pole is your gym so just go and you will build up your strength in class. Pole dance gives you the opportunity to progress at an incredible rate if you commit to it like you would a program at the gym or with a personal trainer. Do it and feel the benefits today. Not just for diabetes control, but for YOU.

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Hypers, Reverse Diet Update and New Book

Rowena
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Hypers, Reverse Diet Update and New Book

Hypers, Reverse Diet Update, and New BookSo what’s new in the diabetes world with me? I had a big high the other day which came as a result of an occlusion in my pump. Hypers really effect my mood, I felt somewhat depressed, tired and hungry. Even still, I got my workouts in and continued to eat as normal. It came down, eventually. I also had a “no tracking” day where I only counted my carbs instead of all of my macros like I usually do. It was nice to eat without thinking about it too much. It would be great if I didn’t have to count carbs for a day, but it’s cool. Anyway, other than training, teaching, personal training and rehearsals I have been finalizing a few chapters for my new book which should hopefully be out in the next couple of weeks. It’s about living a healthier lifestyle with diabetes; how to adopt the right mindset and what path to take that would work best for you. I don’t believe in people who promote a “one diet or exercise regime fits all” kind of lifestyle. It’s unrealistic, plus I think teaching people how to make better choices around food and exercise is a much more productive approach to long lasting change.

A few of you have asked about my reverse diet progress so here it is… Since the beginning of my reverse diet my lifting has gone heavy.

  • My 1 rep max for leg press is 140kilos which is more than double my weight
  • My chest is 30lbs for my working sets. Will try my 1RM and let you know.
  • Lunges I keep around 32 for working sets with dumbbells
  • 16lbs working sets for my one arm row and 80kilos is my 1 rep max on lat pull down. Working set is around 50.
  • I am yet to try my max, but I am in a good lifting 50 as working sets. I will get back to you with my 1RM.

I think at this stage in the game, you know with my reverse diet, I am unsure whether to continue increasing or whether I should do a mini cut. I mean, I love the strength and I am definitely seeing the results of the consistency, but then there is a part of me that kind of wants to go back to old ways of eating less to see instant results. i.e. a dropping number in the scales(even thought when I am thinking rationally I know this does not matter), especially when I know I have performances coming up. There is some sort of battle in my head between, eat for your body goals which is to look athletic and strong or eat to look like a dancer who is thin. I don’t want to be thin, but sometimes I convince myself I do. It’s very strange. Anyway. The plan was to continue to reverse for the next 2 weeks and then see how I feel. If I do this I would then be eating 2000 calories per day, which is still less than I should be eating at maintenance. So far, along with the strength gains, my waist and hips measurements have gone down and my clothes fit perfectly around my waist. However, my trousers definitely feel tighter around my legs and bum. That a good thing though, hey?

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Rowena x

At Home HIIT Workout

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At Home HIIT Workout

At Home HIIT WorkoutI’ve been majorly busy this week with rehearsals for a new project, and although I have attended the gym, I have also had to resort to a quick workout at home instead of a HIIT training at the gym. HIIT is great and I find it so useful either when I am travelling or just when I want to test my stamina. HIIT training is great for fat burning and it is an excellent way to boost your fitness levels in minimal time. During the short workout you have work your absolute hardest so you can get the most of it. I mean, if you’re doing it right you’ll be sweating within a few minutes of this workout. Knowing that the intervals are only short, it makes it much easier to maximise effort and therefore burn more calories. It’s a psychological thing.

Here are the 6 exercises.

Burpees with Push Up (or without depending on your fitness level)

Jogging with high knees on the spot

Full sit ups (with or without weight)

Squat or Sqaut Jump

Triceps Dips (either on floor or with chair)

Star jumps

Start on whichever exercise suits you, just make sure you do the full round.

AThere are 3 rounds

1st is 60 seconds on each exercise

2nd is 50 seconds on each exercise

3rd is 40 seconds on each exercise.

Take a rest of no more than 20 seconds between each exercise. Once you have finished, take a 5 minute cool down consisting of a few basic stretches.

This workout not only challenges your cardiovascualr fitness, but also your strength. How did you find that workout? Mine was good for my blood sugar too. Starting bg was 7mmol and finished was 5.3mmols (I had insulin on board, but usually I would keep basal the same depending on time).

Rowena x

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Training and Reverse Dieting

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Training and Reverse Dieting

Training and Reverse DietingJust a few updates on where I’m at with my training right now. I’m still doing lots of dancing; mostly contemporary dance, weight training and pole training 4 times per week and in order to focus on quieting my mind and making my body more flexible I usually tie in a 20 minute yoga practice with my pole or dance workout. I try to keep my cardio to the minimum in the gym and just focus on resistance training, mainly because I know the cardiovascular aspect of my training will come through my dance session.

With regards to nutrition, if you have been following my blog you will know that I am currently in a reverse diet phase. This means that I am increasing calories weekly in order to speed up my metabolic capacity and to build more muscle. For a long time I was training so hard, but not building the strength that I wanted, this was because I was eating far too little. However, since increasing from 1400 to my current caloric intake which is 1900 I feel so much stronger, I can lift more, I can run faster and my psychological wellbeing is much better. My diet is totally flexible so I am eating whatever I want providing it fits my macronutrient goals. I track everything using MyFitnessPal.

Training and Reverse DietingIt’s interesting because since I have really paying attention to my nutritional intake I haven’t felt the need to have binge eating sessions which has worked wonders for my blood sugar control, not that the binge eating was a regular occurrence, but I did notice that it made me struggle with my diabetes management if I ate more on one day in comparison to the next. You can read more about binge eating and diabetes here.

Other new is that I put a few videos up on my YouTube channel for you, check it out and subscribe here. If you have any questions for me I would be happy to respond to you. Maybe I could do a Q & A video? The second piece of good news is that I got another job lecturing at university and I have applied for my MA in performance & choreography for sept 2016. How cool is that? Aside from my training, teaching and writing I am working on some new choreography for upcoming performances in February and March.

Currently having an ok time with diabetes, although those night times basal settings are still puzzling me. Hmm.

Rowena x

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Dieting and Insulin

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Dieting and Insulin

When dieting and exercising for weight loss, people living with diabetes have to consider a few more things other than the size of their waistline. Particularly insulin intake because hypos are more likely to occur when the body is in a caloric deficit and is being exercised. So, if this is something that you struggle with there are a few ways around it. You can treat unexplained hypos and use them to understand how your body is changing. Also, all of the work you do to adjust your insulin to suit your new diet may help you stay on track.

Unexplained Hypos

The hypos don’t have to come from nowhere if you are strategic in your planning and prepare for them in advance. Naturally if you drop your food intake and exercise more often your body is going to respond to that quite quickly through insulin sensitivity and weight loss. Thus, if you’re experiencing hypos it is likely that your new exercise or new decreased calorie intake is to blame. This is the point where you will adjust accordingly. For example, if I know that I want to drop my calories by 100 calories per day next week I would also plan to drop my insulin too, possibly just the basal insulin at first to see how I got on but if I still experienced a hypo I would then adjust the carb / insulin ratio the following day.

If you are really struggling with hypos and you don’t know what to do about reducing further you can speak to your diabetes team. I know lots of diabetics who have been provided with a nutritionist to help them align their blood sugars with the amount of food they consume daily.

Hypos Don’t Mean Eat More

If you do have to eat to correct a hypo and you are being strict with your diet, leave a window of 15 carbs open until your last meal of the day and eat them then. That way you are not eating anything outside of your meal plan. If you experience a hypo during the night and have to eat the 15 carbs then, you can subtract the carbs from the breakfast the next morning. If you continue to go low, you may have to consider adjusting basal insulin too. A common complaint regarding to hypos is “I’ve just worked out and now I have to eat something. What is the point?” Well, an exercise session is never a wasted one. If you have physical goals that are not just linked to weight loss, say strength for example or more defined abs, the overall workout will contribute to your physique and strength level in the long run.

Extra Motivation

I suppose the good thing about working so hard to manipulate the insulin is that it will probably make you more likely to stick to the diet you have put in place. What’s the point in doing all that work to go and ruin it with a big session of eating whatever you like? This will certainly mess up blood sugars for a few days afterwards depending on the amount you consume. You can read more about this in my binge eating post.

I hope this post helps you with your dieting goals. If you’d like to see more posts like this don’t forget to follow Type 1 Active on Twitter and Instagram and subscribe on YouTube.

Take Care

Rowena x

Is Diabetes Stopping You From Exercising?

Rowena
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Is Diabetes Stopping You From Exercising?


Is diabetes stopping you from exercising? I ask you this because so many times people have commented on my instagram posts or they have emailed me saying that they avoid exercise because they really fear the hypos that come may come as a result of it. This makes me sad because exercise is so important, not only for the body but for your mind too. Plus, it’s fun. I mean, I do get where the fear comes from because, yes, lows can be horrible and they can become apparent as a result of exercise if it is not controlled the right way. Also, people who haven’t exercised in a while are bound to feel apprehensive. I have witnessed this amongst none diabetic people too. But, this should not stop you from exercising. So, in the hopes to get your body moving again, this post offers the necessary tips to guide you through getting back into an exercise regime.

Start off Slow

If I were to take on a client who was frightened of a hypoglycemia, the last thing I would do is tell them to go to the gym straight away. Instead, I would provide a workout for them to do at home where they feel comfortable. That way, checking blood sugar is really quick, easy and private; also, stopping to treat a low would not be a problem. Judging by the rise or fall of the blood glucose throughout this session I would then make some manipulations to the insulin for the next session. If a trainer isn’t an option for you you can go to YouTube where you will find millions of at home workouts. They don’t need to be specific to diabetics either, try anything you think looks like fun.

Look at Instagram

There are thousands of fit diabetics who are eager to share their insulin manipulation strategies with you. They are proud to have conquered something so challenging that they would more than likely bite your hand off to answer your questions. Including me, I’m one of them which is why I’m writing this blog. If you look at the people Type 1 Active follows on instagram you will find a few people who keep me motivated.

Log the Effect of All Exercise

Once you get into the swing of things you might want to venture out a bit further with your exercises. If you start off with power walking a couple of times a week, maybe you could add a weight training session or a dance class. If you do, make sure you mark down the difference it has on your blood sugar in comparison to the walking. I have different basal settings for yoga, contemporary dance, pole dance, cycling, jogging, circuit training, weight training and walking. It’s like second nature to me because I do it all the time. However, I don’t get comfortable so the monitoring process still continues because diabetes is fairly unpredictable and takes a few goes to get right.

Be Patient

More important than anything else, you have to be patient. Don’t give up after two sessions. When I was first diagnosed I had a dance class to attend to the next day where I experienced my first hypo. It was horrendous, but I drank some lucozade and got on with it. Then the next time this happened I knew something would have to change which is why I closely started monitoring my food intake before the exercise and manipulating the bolus accordingly.

Eventually you will get to the place where you don’t even have to think too much about it and the only time you will have to readjust is if you are changing your eating plan, your exercise type / frequency or the time or day you do it. Timing is also very crucial so watch out. Morning usually mean more insulin for me, but this may be different for you.

Are you following me on Facebook, Twitter and Instagram? I also have a YouTube channel here where I will soon be posting videos on nutrition and workouts.

If you need help with training and nutrition, check out my online training programmes that are personalised to suit you.

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