Type 1 Active - Active Living with Diabetes

Protein for Diabetics

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October 21, 2015

Quite a few people have been asking me about what supplements are best for us t1d’s and although being diabetic doesn’t put us into a separate category of protein, it is good to know that they don’t all serve the same purpose. When choosing your product there is one main thing to consider, your goal. Ask yourself why you want more protein.

Your goal might be to increase strength and performance, lose weight, build muscle or to simply add more protein to your diet because you feel you are lacking it from food. Whatever your aim, it is important to pay attention to the nutritional information in order to make the right choice for you. I always stick to the same brand because I like it, it’s not overpriced, it’s got good macros and it comes in a variety of tasty flavours. My goal is to keep increasing strength and to do this I know I should be eating around 1gram of protein per lb of bodyweight so I choose a product that is low carb, low fat and obviously high in protein. However, some brands are really high in carbs to be targeted at people who don’t have time to eat a proper meal and can be used as a meal replacement or to people who are bulking. Even if I was bulking (trying to add more muscle) I would defiantly prefer to eat the carbs rather than drink them.

The best time to eat a protein packed snack is after your workout will give your body the assistance it needs to refuel and rebuild the muscle that has been broken down during your workout. It also decrease the level of muscle soreness the day after. So, in order to get you started with your new protein regime here are a couple of my go to snacks.

Coffee

Shake milk and half scoop of protein and then add to coffee.

I really like the chocolate or vanilla flavour because is resembles either a vanilla latte or a mocha which is like a treat and is very filling. I tend to drink it in the morning before cardio or in the afternoon if I am feeling hungry but don’t fancy making a snack or a meal.

Proats

Add desired amount of oats and protein powder to a bowl, mix it up and then add water or milk before microwaving until hot.

I always use the chocolate flavour whey for proats as it reminds me of chocolate ready brek. This is a great pre workout as it has the added protein which works with the slow release carbs from the oats keep me feeling fully energetic throughout my workout.

Shake

You just need to add a scoop to your shaker
and then mix with a little bit of water or milk.

If you are in a hurry and don’t have time to make a fancy coffee or a bowl of proats you can just have it on its own or with a banana for post workout fuel. Cookies and Cream, Chocolate and Vanilla flavour taste great on their own.

I hope this helps. Comment below if you have any questions or you can talk to me on Facebook, Twitter and Instagram.

Rowena x

My Diagnosis Story Type 1 Diabetes

Rowena

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October 16, 2015

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My diagnosis story is similar to that of yours. I had all of the classic symptoms of diabetes such as extreme thirst, serious lack of energy, weight loss, unexplained hunger, thrush and loss of strength. I didn’t look very well either, but because I was training a lot, like 20 hours per week, I put all of the above down to over working myself and not getting enough sleep. When it go to the point of me drinking about 7 litres of water a day I went to the doctor, told her my symptoms and she said I could be diabetic. It was strange hearing that as I had so many preconceived ideas about what diabetes was. My initial thought was how could I be diabetic? Considering I was in full time dance training which made me very fit and active, it just didn’t mix.

You can hear more about my diagnosis story in the video above where you can find out about how I dealt with the news and how I manage it now around my active lifestyle.

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Rowena x

Hypers After Flu

Rowena

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October 14, 2015

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Ever since I had the flu about a month ago I have been really struggling with hypers and keeping my BG within a healthy range. I know that I am usually positive and optimistic about diabetes management, but recently I am really feeling fed up of it. A few nights ago I woke up to check my BG and it was 16mmols. I have no idea why, because everything I had eaten before bed was similar to the food I usually eat so I knew that there would be no delayed reaction in the high. Anyway, I took my correction and it really stung which made me more upset so I took my site off and threw my pump on the floor next to the bed. I remember feeling like I didn’t even care if it went higher or not because I just didn’t have the energy to do anything about it. Lucky for me, my partner is very caring, so a few hours later I was encouraged to create a new site and reattach the pump so I would be getting my basal insulin.

I really believe in the law of attraction and how powerful our thoughts can be. What we focus on is what comes into reality. Somewhere along the way I have been focusing on how shit this disease is and it is making me feel as if I am making things worse by thinking this way. My head really hurts, it’s like I have a helmet on that is getting smaller and smaller and my feet get tingly. These side effects combined really affect my moods. I feel like I need to get out of the body that I am trapped in which means I am not really appreciating what I have. But I do appreciate it normally. I am very grateful for my body and everything I can do with it, which is why I feel bad when I feel the need to get away from it. I have heard other people say that hypers have a similar effect on them too. so i guess I’m not the only one.

I didn’t write this post to talk about how crap my life is, because I actually have a really good life and a body that is otherwise very healthy and strong. However, I did write this post as a gentle reminder that it is going to be ok. I have felt like this before and I have been able to sort it out and get back to normal so I know I will do it again. I have an appointment with the doctor to get a check-up and a full blood test to make sure everything else is in good working order. But for now, the most important thing for me is to carry on working to reach my goals and to not let myself use this as an excuse to rest.

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Rowena x

4 Diabetic Essentials

Rowena

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October 7, 2015

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There are just some things that a diabetic can’t live without. Besides the obvious! So I thought I would share the 4 things that help me most on a daily basis…
Accurate Food Scales
Over anything else I could not survive this disease without this scale. Seriously! It is essential to carb counting foods such as porridge, rice, potatoes and pasta. And because of the fluctuation in the weight of fruit, I weigh them too. I have read that a lot of people go high after eating carbs like the ones listed above, I do too, but not if I weigh them. It’s an accurate count so you can’t go wrong providing your carb / insulin ratio is on point.

Tupperware
I’m a girl who is on the go fairly often; hopping from classes, to meetings, training or rehearsals so I need my food to be all set. Preparing my food not only helps with my strength and weightless goals but it is great to know the exact carb count in order to avoid those pesky lows or highs whilst I am out and about. I tend to use airtight containers so they keep the food fresh and avoid any leakage.

Girly Go Garter
This wonderful invention is essential for parties and nights out. For a full year of being on the pump I had a dress in the wardrobe that I had never worn because I was thinking “where will my pump go”. Having to wear the pump also dictated any future clothes shopping trips. It wasn’t until I wore some spanks and posted a picture on instagram that I found out about another option. A company called Girly Go Garter commented and said “we have something for that”. I bought one straight away and have been very happy with what I wear ever since. Especially those skin tight dresses. Plus, spanks don’t make it very easy to go to the toilet.

Dextrose
Although I don’t turn to them very often, dextrose goes with me wherever I go. They are small and very quick to treat a low. I carry them in my purse on nights out and I have a couple in my meter case next to my test strips. They are the back up of my back up (Lucozade), but I just don’t go anywhere without them.

I think there are other things, but the Girly Go Garter, Dextrose, Scales and Tuppaware are my main essentials. What can you absolutely not live without besides the obvious diabetic equipment like your meter, test strips and insulin?

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Rowena x

Don’t’ Do This if You Have T1D

Blog

Rowena

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September 30, 2015

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When I was first diagnosed I wanted to find out as much information about T1D as possible so I looked at a load of blogs, forums, information sites and I asked people if they knew anyone living with diabetes. That was my first mistake as I should’ve specified that I was looking for information based on Type 1 Diabetes, not Type 2. It appeared almost everyone knew someone who has had diabetes scare, or that their uncle’s great aunty was living with type 2. As you can imagine, the information was very conflicting and misleading. I was filling my mind with all of the worst case scenarios and it scared me. So, don’t Read the Forums (unless you want to focus on everything that could go wrong)

When I logged on to a diabetes forum I was instantly lost in questions and responses that focused on the many shit things about diabetes. Furthermore, from what I read there were people acting as if they were going to die at any minute. They would complain about literally everything about this disease and it looked grim. I understand that we need to vent sometimes, but it’s terrifying to think that so many things can be blamed on diabetes. Something in particular that scared me was that someone said they had gained weight when they started their insulin regime. As a dancer this was not ideal, I doubt it would be ideal even if I wasn’t a dancer. I was scared to eat because I saw insulin as a negative, rather than something that would make me feel better. However, I dealt with it and I took the insulin. After a year 18 months being diabetic I have found that this theory is untrue. You gain weight if you are eating in a caloric surplus(eating more calories than your body is burning), not from taking insulin which is an essential hormone that your body needs to survive. Some people do initially gain a bit of weight because their body has been starved of glucose for so long and also your body has been severely dehydrated so it holds some extra water. Plus, the eating habits of people might stay exactly the same before and after diagnosis, but do they count all of the hypo carbs into that equation. When I go low I eat for it and then just subtract something from my next meal. It depends how strict I am with myself at the time.

Another thing that stood out is that people were saying that carbs were the enemy. Yes, in some cases I believe they are, especially shit carbs that have a million ingredients. A none T1D would do well to stay away from them too. I think if you don’t really like carbs anyway then cutting them out is a great option. However, if you love potatoes and rice and all of those other energy baring goodies then I suggest you keep eating them. At first, when I ate porridge or grapes it made my blood sugar spike but then as time went on I learned how to manage this by manipulating my insulin and the timing of it.

Most of the information out there tells you about the worst case scenario but it is so important that we don’t dwell on this information and that we fill out minds with positive stories and people who successfully manage it. This will then show us that it is possible. There are many type 1 diabetics who have managed to live a healthy life and who have not died as a direct result of it.

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Rowena x

My Latest Performance

Blog
Dance

Rowena

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September 23, 2015

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I thought I would share my latest performance with you. This was at the Hard Rock Hotel in Las Vegas. My blood sugar was actually quite high before, during and after this. I haven’t quite mastered how to adjust my insulin to suit adrenaline yet. I’m sure it will come with time though. I’ve said in my earlier posts that I try to keep things low carbs on performance days, but since then I have been experimenting more with carbs and I actually feel like I have more energy for the performance if I have a well-balanced meal beforehand, even if it is only breakfast.

https://www.youtube.com/watch?v=ly-_NQSW3f8

Anyway, I hope you like it. This piece is called “Lost In…” and at the time when I was creating it I really did feel a bit lost and unsure about a lot of things in my life. I think that’s the after effect of leaving uni and graduating. Onwards and upwards.

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Rowena x

Dresses and Insulin Pumps

Rowena

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September 16, 2015

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I’m back in the UK now; I posted a few times on Instagram during my recent holiday. This trip consisted of me performing in Las Vegas which is something I have always wanted to do. Also, I watched three phenomenal shows; Britney Spears, Love by Cirque Du Soleil and Celine Dion. Obviously I wanted to dress up and to look nice so naturally I wanted to go shopping for some new dresses, but I didn’t need new dresses because I had plenty in the wardrobe that had not been worn yet. I have to admit that there was one dress in particular that I have had for about a year but had never worn because there was nowhere to put the insulin pump. However, all of that changed when I found out about the Girly Go Garter which easily held my pump to my leg and kept it neatly out of the way. What a miracle? Well, at least that is what it felt like.

I took my pump off during my performance and my blood sugar sky rocketed with adrenaline. I was very nervous. Otherwise, my pump was on me all the time; even at the pool. When wearing day time clothes like shorts and a top I would just clip pump to my bottoms, then at night it would be in my Girly Go Garter.

What do you do about your pump when you wear tight dresses? Do you just display it anyway? I don’t mind showing mine at all, but I think I just try to conceal it for my own mental benefit because I want to feel normal and not attached to anything. Or have somethin I’m definitely not worried about other people think about it.

Rowena x

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Forgetting to Take Spare Insulin

Travel

Rowena

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September 2, 2015

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I left my house on Sunday morning around 8am so that I would arrive at Chichester for around 2pm. As usual, whenever I travel somewhere, even if it is just overnight, I take a few extra diabetes supplies such as test strips, cannula, insulin, hypo snacks and needle. However, there was one key ingredient missing this time around; insulin. Usually I fill the cartridge in my pump right up so that it would last a few days, but I don’t know what happened. I think I probably just forgot that is was running low and didn’t change it because I was only going away for the night.

Anyway, I was enjoying myself at the party and doing my boluses for my carbs which came from sandwiches and cake mostly. I checked my bg throughout the day and it was fine. I went to bed around 11pm and then my pump alerted me that my insulin was down to less than 20 units. Hmm. I thought, ok I will just low carb tomorrow until I am home and it will be fine.

I woke up around 7am, I took a small correction for the 9mmols bg and I went for a power walk along the canal. I got back and my bg was 5.6. Great! However, my pump now alerted me that there was no insulin left. None! It even made that really loud pitched alarm sound that goes off even if it is set on vibrate. Shit. What shall I do?

It was suggested by family that I call 111 to see if a prescription of mine could be faxed over to the nearest pharmacy. I did that, the man wanted me to wait two hours until the doctor called me back. I don’t think he understood what an insulin pump was as he was asking when my next dose was due. Errr, now! By this point I had had no basal for around an hour which was fine because I take my pump off for an hour every day for whatever form of exercise I am doing.

Anyway, instead of waiting to be called back I drove round to Tesco pharmacy and even though I showed the man my pump and its empty cartridge, he had to see some evidence that I was taking Humalog before he could give it to me. Understandable really. I asked if he would accept a photo of my insulin that was in the fridge at home and he said yes. A few phone calls later, I was sent a photo that I could show to the man to prove that I take insulin. He saw it, he said ok and I felt relieved until he came back to tell me that he had none of the insulin that was on the photo. He suggested I try boots pharmacy. I did, I rang them up and they had one bottle left of the Humalog vial 100ml. As soon as I got off the phone to them I drove round and they gave me the insulin after I showed them my pump and my picture of insulin. It was £8.20 for 1 vial in case you are curious.

I got back to the car, extracted the insulin from the vial and transferred it to the cartridge of the pump, spilled some, very smelly, checked my bg and took a correction. Starting bg was 5.6 and end bg was 8.9mmols with a time gap of about 3 hours.

I could’ve just driven home with no insulin, but I wasn’t sure how bad the traffic would’ve been. It took around 6 hours to get home. If my bg would’ve gone higher than 8.9 I would’ve felt like absolute shit during the whole ride and that is no fun for anyone. I am thankful for the pharmacies that are scattered here there and everywhere. Also, not that I will let it happen again, but if something like this were to happen again I would know what to do and would handle much quicker.

Has this happened to you? Have you forgotten your insulin?

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Rowena x

Reverse Dieting

Exercise

Rowena

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August 26, 2015

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Recently, I have been doing a lot of reading on reverse dieting as it links with my latest goal which is to push my metabolic capacity to its absolute maximum. The reason for doing this is that whenever I have lost weight in the past I have always been eating way too little for the amount of exercise that I do. But rather than only losing fat, I would lose a lot of muscle too. Why? Because my body would save the fat because it was worried about when it was going to be fed next, so whilst it was holding onto fat it would eat away at the muscle for energy. Thus, I weighed lighter and I looked smaller but this is because of muscle loss, not fat loss. This is unproductive and a waste of time because I want the strength. I train for the strength.

I have spoken about this briefly before, but as a result eating too little in comparison to what I was doing activity wise, I would get to a point where I needed to eat normally again in order to save my sanity. But, by increasing my calories too quickly I would gain fat because I didn’t give my body the time it needed to adapt to the extra calories. This cycle has happened for as far back as I can remember. I would eat very little, eat a lot, binge and repeat. The sad thing is, is that I know I am not the only one. So many women and men are told that that have to under eat in order to lose weight and it is definitely not healthy. For a long time when I was younger I didn’t care about my health, I just thought about looking thin and that was is. For someone who has pretty much always had an unhealthy relationship with food I am so glad I am finally allowing myself to consider other options.

Anyway, the end goal is that I want to lower my body fat and to be able to eat at a maintenance level without gaining the fat back that I had lost. Are you with me? I want to be able to eat at maintenance and stay at the same weight but I don’t actually know what that is for my body at the moment. Years of dieting, binge eating and over exercising to compensate for the binge eating has left me somewhere with a lot of questions that I need to answer through learning about what my body needs.

As mentioned earlier, I did initially gain a few lbs because I upped my calories too quickly but that has come to a halt and my weight has now levelled out each week even though I have certainly upped my carbs and fats. Since doing this I feel much more alert, more energetic and much fitter. Weight training has been much more productive and I feel so much stronger in everything that I do. If I can mentally get to the point of eating more food on a daily basis, I plan to keep upping my calories until I get to my suggested maintenance level which is around 2200cals per day. (with exercise).

Have you ever reverse dieted? Do you need to?

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Rowena x

Celebrating Without Food Or Alcohol

Blog

Rowena

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August 19, 2015

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In one of my earlier posts I told you that I was setting up my own dance company and that I would be developing networks and making myself known. Well, that work has paid off and I have been hired to do some work for a dance company based in Liverpool. Brilliant, I’m happy! How can I celebrate? If you’d have given me something to celebrate a few years ago, way before I was diabetic, I would’ve gone out for a nice dinner and a good bottle (or two) of wine. However, now that I am a complete lightweight who can barely stomach a glass of wine I don’t really fancy a drink or the hangover that is inevitably attached to it. Well, what about the fancy dinner? Well, the fancy dinner is nice and all but I have nutrition goals too. Not particularly weight loss orientated at the moment but the goals I have set require strict attention (Reverse Dieting). Maybe if the good news would’ve landed on my re feed day I wouldn’t have thought twice about going for dinner. I know this sounds really boring, but I am being honest and I know that it will benefit me in the long run.

You might say, and my friends have said “you’re allowed to celebrate” Well, yes I know but with the amount of goals I have set for myself I plan on having a lot of things to celebrate, and celebrating with a lot of food just doesn’t work for me anymore. I’m not saying I don’t like food because I do, I love food. It’s just a difficult topic for me sometimes because of calculating insulin, calculating calories, working out the carbs and avoiding feeling like shit because of a high blood sugar. It seems like a lot of effort to go to dinner so maybe that is why I am put off it?

Anyway, it’s time to come back to the drawing board to think of ways that I can celebrate. I could buy a new outfit, I could get my hair done, and I could buy a film. Maybe I could buy a new book, treat a friend to coffee, go to the cinema and so on. There are millions of ways to mark an achievement and it seems that I have been stuck in the food and drinking rut. I suppose writing about it helps me see that I have a choice and shouldn’t be so closed minded when it comes to celebrating. How do you like to celebrate?

You can comment below or message me on Instagram, Facebook and Twitter.

Rowena x