As an athlete, I developed a good deal of back, hip, knee, and shoulder pain. Several years ago I was fortunate enough to discover trigger points, foam rollers, and myofascial release - all of which are starting to hit the mainstream. I was able to make a lot of improvements, but what I didn't realize is that I was fighting an uphill battle because my undiagnosed diabetes was causing my problems and undermining my attempts to fix my body.
Shortly after being diagnosed as a Type 1 diabetic, I read Dr. Bernstein's Diabetes Solution (which I highly recommend). In this book Dr. Bernstein explains that glycosylation of tendons and muscles (from high blood sugar) can cause tightness, particularly in the shoulders, hips, and ankle/calves.
This blew my mind.
I had spent years loosing sleep because my hip was tight, finding it impossible to achieve good squat form, and icing my shoulder through my volleyball years. My upper back basically bothered me constantly. AND ALL BECAUSE MY BLOOD SUGAR WAS HIGH!
It has been over 7 months now since I was diagnosed and I have brought my AIC down from 12.6 (yikes!) to 5.5. As my blood sugar came down and my body has had a chance to heal, I have seen huge improvements in my flexibility and decreases in pain. I still make frequent use of my foam rollers, balls (lacrosse, tennis, softball, spikey massage ball), and Theracane. I'm not totally free of aches and pains, but I'm looking forward to continued improvement.
If you are diabetic and have issues with back pain, tight shoulders, etc. - the first step is to get your blood sugar under control. Without that, every time you loosen something up it will go right back to being tight. There is a growing wealth of knowledge on the internet about triggerpoints and techniques for improving your mobility. Some great resources include mobilitywod.com, and triggerpoints.net.
It's totally worth the effort.
Thursday, June 13, 2013
Wednesday, May 15, 2013
Bacon, Leek, Italian Sausage, and Roasted Radish Soup
I love enjoying vegetables when they are in season because they are cheaper and they taste better. The two spring flavors in this soup are leeks and radishes. You might think the spicy flavor of radishes sounds strange for a soup - and I think you would be right. The trick is that roasting radishes mellows out their flavor and even brings out a touch of sweetness. This makes roasted radishes a good alternative to potatoes when we are low carbers.
This is a quick and hearty soup with fun spring flavors.
Ingredients:
4 Strips thick-cut Bacon cut into small pieces
1 Pint Radishes quartered
1 Large Leek sliced into bite sized pieces(about 3 cups)
1lb Italian Sausage
4 cups Homemade Stock - I used a pork stock, but chicken would also work well.
1 Pint Radishes quartered
1 Large Leek sliced into bite sized pieces(about 3 cups)
1lb Italian Sausage
4 cups Homemade Stock - I used a pork stock, but chicken would also work well.
Toss the radishes in salt and olive oil roast them in the oven at 425 for 25 minutes.
While the radishes are roasting, brown the bacon in a dutch oven or stock pot. When the bacon starts to get crispy add in the leeks.
Brown the italian sausage in another pan while you saute the leaks in the bacon fat. Once the leeks get wilty you can add the stock.
Add the browned italian sausage and roasted radishes. Add salt to taste - the amount depends greatly on the saltiness of the stock used.
Enjoy on a cool spring day!!
Racing High
This past weekend I tried my first 5k since being diagnosed diabetic. I've done a 10k (1 week after getting out of the hopital, and much to the surprise of my new endo) and a marathon - so you might thing a 5k would be no big deal.
It turns out that different distances pose very different problem in terms of maintaining good blood sugar numbers. While in a marathon I have to work on keeping my numbers from getting too low - a 5k poses the opposite problem for me. I finished the race with a reading of 185 - waaaay higher than I like to see. I suppose for diabetics that aren't low carb this is a common occurrence, but I haven't seen a number this high since the first few weeks after diagnosis.
The short time and high intensity result in my liver dumping out sugar that my body doesn't get a chance to use up before the race ends. I had a similar problem the first few times I did a crossfit workout. I took some insulin after the race and my numbers came back into line - but now I have to come up with a strategy to prevent this in the future. I found that taking a 0.5-1 units of insulin (Humalog) prior to starting a short, high intensity crossfit workout was useful, so I might try that at the next race.
Keep in mind that everyone responds differently to different types of exercise and we all need to do our own trial and error to find what works for us.
It turns out that different distances pose very different problem in terms of maintaining good blood sugar numbers. While in a marathon I have to work on keeping my numbers from getting too low - a 5k poses the opposite problem for me. I finished the race with a reading of 185 - waaaay higher than I like to see. I suppose for diabetics that aren't low carb this is a common occurrence, but I haven't seen a number this high since the first few weeks after diagnosis.
The short time and high intensity result in my liver dumping out sugar that my body doesn't get a chance to use up before the race ends. I had a similar problem the first few times I did a crossfit workout. I took some insulin after the race and my numbers came back into line - but now I have to come up with a strategy to prevent this in the future. I found that taking a 0.5-1 units of insulin (Humalog) prior to starting a short, high intensity crossfit workout was useful, so I might try that at the next race.
Keep in mind that everyone responds differently to different types of exercise and we all need to do our own trial and error to find what works for us.
Thursday, April 25, 2013
Running Boston
I think it's a general rule of life that nothing goes quite how you expect it to. In this case it applies both to my own person race at Boston as well the much bigger story that unfolded that day.
Much has, and much will be written about the bombings. All I have to say is that I was fortunate to have finished my race and left just in time to miss the horrible moment when a beautiful day and joyful celebration of running and the human spirit was torn apart. There will always be evil in this world and all we can do is dilute that evil by putting as much good into the world as we can. Those bombs tore a hole in the fabric of our society, but from the very moment they went off, good people reacted with heroics, generosity, and charity that allow us to patch that hole and move forward together, embracing the good.
It seems strange to discuss mundane topics like how my plan to manage my blood sugar during the race went that day - but that sort of topic is the point of my blog.
I race faster than I train - so I was not completely sure how my body might react differently on race day. I was concerned that the stress and excitement might result in higher blood sugar, and had insulin in a hip pouch just in case. Ultimately running faster at this distance had the opposite effect - I ended up needing more sugar.
I had started the race around 125 - a little higher than I like, but not a bad place to be at the start of a marathon. My plan was to eat an almond butter packet every 5 miles or so. This had gone well on training runs.
Between travel and my mom dragging me site seeing all over Boston for two days before the race, my legs weren't exactly perky at the start. I settled in and things seemed okay until I got about 15 miles in. I was slowing down; I was not feeling so hot. The trouble is telling the difference between being tired because you're running a marathon, and being tired because your blood sugar is off. I decided I should check it.
I had a little trouble getting a reading - I tried 3 times and got 3 errors. This is not that surprising when trying to do this while running... and by now I was at the big downhill before the famous hills started. I decided to just run down the hill, and try again while I was running slower due to the uphill. I finally got a reading at 73... the peanut butter packets were not cutting it. I had packed a couple glucose tabs and ate one at this point. I was taking it easy on the hills, but as the sugar kicked in I started feeling much better.
People had been passing me since the start of the race - everyone warns you that the tendency on this course is to go out too fast and pay for it later in the race... and from what I could tell no one listens to this advice. Now in the second half of the race, with my sugar levels restored, I started passing people.
At mile 17 there was a powerbar gel station. I wasn't planning to use gels, but I grabbed two just in case. Ultimately I was glad that I did. I was still planning to use my almond butter packets, but I discovered that the "tear here" notch was not notched on my last two packets. I tore and bit at the packets to no avail. This is not the sort of problem you foresee in a race plan. I was winging it as this point. I wasn't sure exactly how much gel I needed or how my blood sugar would respond - but I wasn't too worried. Ultimately I had a mouthful of gel in place of each of the planned almond butter packets and would finish the race with my blood sugar at 92. The caffeine in the gel was an added bonus.
Ultimately I had an amazing time. The race went by so quickly as I was entertained by spectators with funny signs and crazy outfits. My favorite sign was around mile 20 - "At least you aren't at work right now." At mile 20 you are kind of wondering why you do this, but I definitely agreed it was still better than working... that's the sort of motivation I like: gets to the point without being sappy. Late in the race I was conflicted between wanting to enjoy the moment and wanting the moment to be over.
I've never finished a marathon as fast as I did that day. I was strong through the hills then the last few miles flew by. When I made the famous right on Hereford left on Boylston I was running a 7 minute pace - which for me at end of a marathon is pretty speedy (I qualified by averaging 8 min miles). Some people stop and do cartwheels or hug family members as they approach the finish. I, on the other hand, was close to my goal time, so I went charging down Boylston as fast as my tired legs would take me.
I was fortunate to have been able to participate in this even in general, and this year, I was fortunate to have been able to finish my race and leave safely with my family. It felt very good that 6 months after being diagnosed as Type 1, I was able to be out there racing.
Summary of food intake:
Miles 5,10,15 - almond butter packets (2.5 carbs each)
Mile 16 - glucose tablet (4g carbs - faster uptake)
Mile 19, 22 - mouthful of powerbar gel double latte - mmm caffeine
Ultimately I could have used more sugar a little earlier - but all in all, not bad for my first marathon as a low carb diabetic.
Best wishes to those at the race that were not as lucky as me. Great thanks to the men and women of law enforcement, emergency responders, hospital workers, and all the other people of Boston and the running community who set out to right the wrongs of that day.
Much has, and much will be written about the bombings. All I have to say is that I was fortunate to have finished my race and left just in time to miss the horrible moment when a beautiful day and joyful celebration of running and the human spirit was torn apart. There will always be evil in this world and all we can do is dilute that evil by putting as much good into the world as we can. Those bombs tore a hole in the fabric of our society, but from the very moment they went off, good people reacted with heroics, generosity, and charity that allow us to patch that hole and move forward together, embracing the good.
It seems strange to discuss mundane topics like how my plan to manage my blood sugar during the race went that day - but that sort of topic is the point of my blog.
I race faster than I train - so I was not completely sure how my body might react differently on race day. I was concerned that the stress and excitement might result in higher blood sugar, and had insulin in a hip pouch just in case. Ultimately running faster at this distance had the opposite effect - I ended up needing more sugar.
I had started the race around 125 - a little higher than I like, but not a bad place to be at the start of a marathon. My plan was to eat an almond butter packet every 5 miles or so. This had gone well on training runs.
Between travel and my mom dragging me site seeing all over Boston for two days before the race, my legs weren't exactly perky at the start. I settled in and things seemed okay until I got about 15 miles in. I was slowing down; I was not feeling so hot. The trouble is telling the difference between being tired because you're running a marathon, and being tired because your blood sugar is off. I decided I should check it.
I had a little trouble getting a reading - I tried 3 times and got 3 errors. This is not that surprising when trying to do this while running... and by now I was at the big downhill before the famous hills started. I decided to just run down the hill, and try again while I was running slower due to the uphill. I finally got a reading at 73... the peanut butter packets were not cutting it. I had packed a couple glucose tabs and ate one at this point. I was taking it easy on the hills, but as the sugar kicked in I started feeling much better.
People had been passing me since the start of the race - everyone warns you that the tendency on this course is to go out too fast and pay for it later in the race... and from what I could tell no one listens to this advice. Now in the second half of the race, with my sugar levels restored, I started passing people.
At mile 17 there was a powerbar gel station. I wasn't planning to use gels, but I grabbed two just in case. Ultimately I was glad that I did. I was still planning to use my almond butter packets, but I discovered that the "tear here" notch was not notched on my last two packets. I tore and bit at the packets to no avail. This is not the sort of problem you foresee in a race plan. I was winging it as this point. I wasn't sure exactly how much gel I needed or how my blood sugar would respond - but I wasn't too worried. Ultimately I had a mouthful of gel in place of each of the planned almond butter packets and would finish the race with my blood sugar at 92. The caffeine in the gel was an added bonus.
Ultimately I had an amazing time. The race went by so quickly as I was entertained by spectators with funny signs and crazy outfits. My favorite sign was around mile 20 - "At least you aren't at work right now." At mile 20 you are kind of wondering why you do this, but I definitely agreed it was still better than working... that's the sort of motivation I like: gets to the point without being sappy. Late in the race I was conflicted between wanting to enjoy the moment and wanting the moment to be over.
I've never finished a marathon as fast as I did that day. I was strong through the hills then the last few miles flew by. When I made the famous right on Hereford left on Boylston I was running a 7 minute pace - which for me at end of a marathon is pretty speedy (I qualified by averaging 8 min miles). Some people stop and do cartwheels or hug family members as they approach the finish. I, on the other hand, was close to my goal time, so I went charging down Boylston as fast as my tired legs would take me.
I was fortunate to have been able to participate in this even in general, and this year, I was fortunate to have been able to finish my race and leave safely with my family. It felt very good that 6 months after being diagnosed as Type 1, I was able to be out there racing.
Summary of food intake:
Miles 5,10,15 - almond butter packets (2.5 carbs each)
Mile 16 - glucose tablet (4g carbs - faster uptake)
Mile 19, 22 - mouthful of powerbar gel double latte - mmm caffeine
Ultimately I could have used more sugar a little earlier - but all in all, not bad for my first marathon as a low carb diabetic.
Best wishes to those at the race that were not as lucky as me. Great thanks to the men and women of law enforcement, emergency responders, hospital workers, and all the other people of Boston and the running community who set out to right the wrongs of that day.
Monday, April 1, 2013
Dressed Rehearsal
With only two weeks to Boston I figured this week's long run was the last chance to test everything prior to race day. Things went well - no problems with the clothes or shoes, and more importantly my eating/bloodsugar testing plan was a flying success.
One packet of the almond butter (at 90 calories and 2.5 net carbs) every 5-6 miles kept me in the 80's and 90's for the whole run.
Using a water bottle with a pouch to hold a lancet and SideKick monitor for testing made it possible to test while running. That might be more difficult in a pack of runners - but I'm hoping to only have to test if I feel off during the race.
Really the only question is whether the stress/excitement of the race, or running at a faster pace, will result in higher blood sugar numbers.
One packet of the almond butter (at 90 calories and 2.5 net carbs) every 5-6 miles kept me in the 80's and 90's for the whole run.
Using a water bottle with a pouch to hold a lancet and SideKick monitor for testing made it possible to test while running. That might be more difficult in a pack of runners - but I'm hoping to only have to test if I feel off during the race.
Really the only question is whether the stress/excitement of the race, or running at a faster pace, will result in higher blood sugar numbers.
Friday, March 29, 2013
Training For Boston
I qualified for the 2013 Boston Marathon prior to being diagnosed as diabetic. I'm not training for a PR, but to learn what I need to do to have a safe and fun marathon. Fortunately between my low carb diet and a solid fitness base, I don't tend to have low blood sugar when working out. I've discovered that this is true until my workout goes beyond 2 hours. Unfortunately I can't run a 2 hour marathon, so I've been working out what I need to do on race day.
In the days before my diagnosis I used Gu packets on long runs, but that is more sugar than I need or would feel safe consuming now. On my 20 miler last week I tried some of my homemade sunflower butter and it went quite well. Maybe not the fact that I was licking it out of a snack bag.... but since it seemed to work well I ordered some Barney Butter 90 calorie snack packs - which have 2.5g of carbs. I'll be test driving them this weekend.
The other thing I'll be testing out on this weekends run is the SideKick blood sugar monitor. It is a disposable meter about the size of a film canister that also contains the test strips. While I'd like to make it through the race without testing, I want to be able to check in, and I feel like this will be easier to carry and handle in the race.
It has been a cold, wet, and miserable spring for training, but tomorrow looks to be in the 50's and sunny - good day for a long run!!
In the days before my diagnosis I used Gu packets on long runs, but that is more sugar than I need or would feel safe consuming now. On my 20 miler last week I tried some of my homemade sunflower butter and it went quite well. Maybe not the fact that I was licking it out of a snack bag.... but since it seemed to work well I ordered some Barney Butter 90 calorie snack packs - which have 2.5g of carbs. I'll be test driving them this weekend.
The other thing I'll be testing out on this weekends run is the SideKick blood sugar monitor. It is a disposable meter about the size of a film canister that also contains the test strips. While I'd like to make it through the race without testing, I want to be able to check in, and I feel like this will be easier to carry and handle in the race.
It has been a cold, wet, and miserable spring for training, but tomorrow looks to be in the 50's and sunny - good day for a long run!!
Post #1
I've had it in my head to try blogging for some time. With all the professional blogs out there it is intimidating to start but I've decided that just like a run, the only way to start is to put the first foot out the door.
One of my reasons for blogging is that I've gotten so much information from other people on the internet sharing their experience and I'd like to contribute to that wealth of knowledge. Not that long ago I was diagnosed with Type 1 Diabetes and decided after reading Dr. Bernstein's Diabetes Solution, the best way for me to manage it was going low carb. I'm an athlete and I found very little information about training low carb, and basically nothing on training low carb as a Type 1 Diabetic. I feel like the body of information on training low carb is growing, but I think sharing my experiences of doing it as a diabetic could be useful.
One of my reasons for blogging is that I've gotten so much information from other people on the internet sharing their experience and I'd like to contribute to that wealth of knowledge. Not that long ago I was diagnosed with Type 1 Diabetes and decided after reading Dr. Bernstein's Diabetes Solution, the best way for me to manage it was going low carb. I'm an athlete and I found very little information about training low carb, and basically nothing on training low carb as a Type 1 Diabetic. I feel like the body of information on training low carb is growing, but I think sharing my experiences of doing it as a diabetic could be useful.
Subscribe to:
Posts (Atom)