Yesterday I had the day off and used my time to get a lot of exercise, I did about 90 minutes total of cardio, some running, some uphill walking. The weather was beautiful and my daughter and I enjoyed a late fall day, me on foot, she on her horse.
Here are a few pics I took:
On top of the world
Our little town
Later in the afternoon I did about 50 minutes of strength training and have the sore muscles from that today.
I also got a short swim lesson from my daughter and she confirmed what I already suspected: my form has improved overall and is pretty good for breast, back and freestyle and the reason I'm slow is because I'm out of shape after a couple of months with mostly walking for exercise.
I'm looking forward to having more time again from now on to exercise. As long as the weather is good I will do a little more trail running or horseback riding again. When the weather is bad I'll go swimming, do strength training or ice skating. When we get a lot of snow I hope to finally try out my snow shoes that I could not use last winter because of the lack of snow.
I decided that I needed to do more research on insulin and how it affects the human body. I want to learn more about why some people can handle a lot more carbohydrates than others, how different types of carbs affect insulin production, how insulin affects fat storage etc.
I also want to find out why just eating more fruit will bring my A1c level back into the pre-diabetic range and if the dairy I am eating (even in the form of yogurt) is a contributing factor.
Looking around on the internet I found this blog post by Jimmy Moore that has a very interesting discussion with a lot of additional links: livinlavidalowcarb.com/blog/does-ins ulin-deserve-a-bad-reputation-the-low- carb-experts-weigh-in/9458
If anyone is interested in discussing this further I think we could start a thread on the low-carb team.
Most people who have diabetes already know what I am talking about in this post.
But it is important to know that a large percentage of the people who are pre-diabetic or diabetic have no idea and this can be very dangerous to your health. Especially people who are normal weight and quite active and fit don't think they could have diabetes.
But I was one of them and am still working to lower my blood sugar levels with a low-carb diet after eating a little too much fruit this past summer.
Diabetes brings with it the risk of many serious health problems including heart disease, kidney disease, neuropathy (nerve damage) and obesity. When caught early enough all the symptoms of pre-diabetes and type 2 diabetes are reversible and health can be restored through a low-carbohydrate diet. The person will always be carbohydrate-intolerant but can stay healthy without medication or insulin.
The Hemoglobin A1c test can be done in any doctor's office or you can buy a test kit for under $10.00 in places like Walmart and many drug stores.
This test is different from daily blood sugar testing. It gives a long-term picture of average blood sugar levels by measuring how much glucose is attached to the hemoglobin in your blood. There are a few cases where the A1c test will not produce accurate results (for instance people who do not have normal Hemoglobin levels) but in most cases A1c results are very helpful, especially for people who are not diabetic but may be in the pre-diabetic range and not on medication.
The normal levels for this test are 5.6 and below, pre-diabetic is 5.7-6.4 and anything above that is considered diabetic. The pre-diabetic range was picked because at this level there is already some damage to various parts of the body because of the excess blood sugar and/or higher insulin levels.
Some physicians will recommend A1c levels that are significantly below 5.7 as the healthiest. One of them is Dr. Bernstein, author of this book: www.amazon.com/Dr-Bernsteins-Diabete s-Solution-Achieving/dp/0316182699/ref =pd_bxgy_b_img_y
If people change their diet by reducing carbohydrate intake enough (how much depends on the person) in most cases blood sugar and insulin levels will return to normal levels and some or all of the damage done will heal itself.