NIMAWEYGH
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TCoHP team Assignment A Stage 5. My Bad Habit's Revisited.

Tuesday, July 30, 2013

In my first round of assignments for my A assignment Stage 1 I choose to work on **telling myself I *Just Can't Do It* and believing that I REALLY can't and battling a very deep dark depression.

So here I am again trying to be VERY HONEST with myself so I can get to be bottom of all of this because it is wreaking havoc on my health.

So I am going to stick with working on the depression part of my bad habit as it still bothers me a couple times a week and also I need to work this time on *my stressors*. Because I am finding that if I am really stressed out about something it leads to me telling myself I just cannot cope with it which leads me into depression. And then all of that leads me to having higher blood sugars which just makes it a vicious circle.
So I am working on::
1. Depression & its affects on me.
2. Stressors & what triggers all out stress for me.
3. Telling myself I just cannot cope.
4. High blood sugars & how to keep them in range.

2. I know that if I can find a good way to cope with my STRESSOR's (I use to be so good at this until it became my stress and not stress on someone else, like my DH). Back before I got hurt and eventually disabled but the accident, I found that if something was giving me a ton of stress I just turned to food, found a way to reduce the stress or just let it go. For some reason now I am not able to process stress and find a way to relieve it before it sends me into a downward spiral. This is what I need to figure out.

2a. If I can find a way to cope with my stress better it will not lead me into over eating which leads me to higher blood sugars which have caused me to have to cancel TWO back surgeries in the past 8 months. I really need to either have the back surgeries to get me out of so much pain or I need to find a less invasive way to deal with my back problems which DO NOT include tons of pain medication. My pain DR has suggested a permanent pain stimulator implant and says I am a great candidate for it. But then the back dr says he does not want me to do that right now.
2b. Why not, for my own good as I REALLY need the back surgeries OR for his own good because he wants that ton of $$ from my Worker's Comp. This is a question I have to work on, because what if the permanent pain stimulator implant worked to get me out of ALL or MOST of my pain (my DH has one and it works WONDERS for him although he is still on pain meds, but his back injury was even worse than mine) and I did not need such invasive surgery as the back Dr WANTS TO DO.

4. I am working on my blood sugars but it seems the more insulin I take to make my sugars in the right range the more I suspect I am VERY insulin resistant. I take Metformin & Glybaride and have for years and they are supposed to help with the resistance. But it seems that they are NOT doing anything to help because I was off of them for 2 wks in the hospital and my blood sugars were actually better. Now I know that was because they controlled my food intake. emoticon So it would seem that.................
4a. I need to control my food intake much better. Well I have known this for YEARS but do I stick to the plan of lower consumption of sugary foods, sometimes yes and sometimes no. I need to find the key to get me switched off of artificial sweeteners altogether and onto STEVIA or SUGAR IN the RAW but that means even stricter control of what I eat.
4b. And the more stress I am under the more I turn to FOOD for COMFORT. Yep I have done that since I was 12 years old, that is whey I first started to notice my weight going up and by the time I was 17 I weighed 225 pounds. It was much easier to take off 20-40 pounds when I was in my 20-30's but after I reached my 40's it became harder and harder. One thing I know for certain is that INSULIN IS A FAT MAKING DRUG. How do I know that, my DR told me so. The more I keep control of my blood sugar with insulin the heavier I get. My food intake has not changed a bit in the past month but my weight has gone UP and UP and I have started to count how many units of insulin I take per day, as it goes up so does my weight.
4c. I have heard of a new drug Victoza (one of my Mom's best friends is on it for uncontrolled diabetes and in the first month lost 30 pounds without UPPING exercise or DECREASING food intake..........what he said it has done is acted like a appetite suppressant so he does not want to over eat all the time) I asked my Dr about it but he had never heard of it so he scheduled me an appt with the new Endocrinologist in town which I will see on Sept. 10th.

I know that getting my stress under control will in turn keep me from emotional eating which will lead to lower blood sugars which..............

1. Should help me keep my depression under control. I am not adverse to using an anti-depressant to help out with this problem but I think that will only cover up the issue of what is causing these bouts of depression and not allow me to find a way on my own to cope with them naturally.
1a. I do realize that the bouts of depression started about a year ago and I think some things going on then lead me to it, but recently one of the major issues has corrected itself and I am doing MUCH better. But I know that I need to find ways to steer my mind from the depression when things like this happen.

All in all I am doing so much better this past 5-6 weeks then I have in 12 months but in order to find out why I am better I really need to dig to the bottom of what happened to make me so bad off. Look for part b and how to work out these problems better in a couple days.

All comments, advise and suggestions welcome. emoticon
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Member Comments About This Blog Post
  • DS9KIE
    Read the book called eat to live by Joel Fuhrman

    And check out the team of eat to live(sign or don't but) check out all the info. Lots of people have lost their diabetes (and alot of other stuff) after eating this way. (oh here is the team: http://www.sparkpeople.com/myspark/
    groups_individual.asp?gid=1024)


    here is one article:
    http://www.drfuhrman.com/librar
    y/anti_diabetes_foods.aspx#.Ufn
    VcW0_z0t

    I bet you will feel better when you eat lots of fruits and veggies.

    Any questions just ask
    2843 days ago
  • MONETRUBY
    It sounds like you have made a great start in figuring out what is wrong, and working towards improving those things you can improve. This is a HUGE step, Nimsy-just recognizing a problem and being willing to look it square in the face means you are being realistic about it, and I know you are so ready to take this on. I so hate hearing that you are in pain, and I pray that something will be found/done that will take all/most of the pain away, so you can work on getting back to feeling like the old Nims. I am keeping you in my prayers, and sending out all the good healing energy I can.

    emoticon
    2844 days ago
  • 4CYNDI
    emoticon emoticon emoticon
    Oh my friend, it hurts me to see you in so much pain. I am so proud of you for blogging about these issues. (Some of which I deal with for different reasons). When in the midst of all this stress/depression/pain it is very difficult to admit how bad off you are.

    You asked for suggestions to help get your blood sugar/food intake (especially of sweets). I'm sending you a Spark mail with my suggestions. I started writing it and it got a little long.

    Love you! Have fun today.
    2844 days ago
  • FITNHEALTHYKAL
    emoticon Nim, adding to what has already been said, any of the programs to get off of sugar I would highly recommend http://www.the21daysugardetox.net/ to help with the sugar detox. And like anything else, I think there is a team on Spark too that might help you. It is very comprehensive.

    Type I diabetes is a condition in which the body produces very low amounts of insulin or none at all. Type II diabetics have low insulin receptors. Either way it creates a no-holds-barred situation for your internal system, and that's exactly how you need to fight back… NO HOLDS BARRED!

    Your body uses insulin to convert the food you eat into energy. Here's how the process works in a non-diabetic person: calories are consumed, blood sugar rises, then the pancreas releases insulin to convert the sugar into energy. Any sugar not used as energy will be stored as fat to be used as energy later.

    However, if you have diabetes the process works differently: you consume calories, insulin is released in response to the increased blood sugar but your body is unable to use the insulin effectively. Your brain sees that your blood sugar is still going up, so it asks your pancreas to release more insulin. But since your body can't use it's insulin to convert sugars into fuel, these sugars are now stored as fat, or they float around your blood stream. None of this is good.

    Fortunately, there's a food plan you can use to give your body only the type and amount of food that it can effectively manage. It's called a food plan because it's not a quick fix diet; it's for life.

    To use this food plan effectively, you should be familiar with the following food groups and how to best use them to your advantage:

    Foods To Use To Your Advantage

    Proteins: Proteins include meat, eggs, and low fat cheese. They raise your blood sugar only slightly and keep your belly full.

    Fats: Fats are not the enemy. Some are better than other, though. Low polyunsaturated fats are good fats. They raise your good cholesterol (LDL) and encourage your body to use stored body fat as fuel. Try to avoid hydrogenated and trans fats. Fats do not raise your blood sugar.

    Carbohydrates: These are the enemy! Again, some are better than others depending on their glycemic index reading. Lower glycemic carbs raise your blood sugar to a moderate level over a longer period of time. High glycemic carbs raise your blood sugar really high, really fast. Avoid high glycemic carbs!

    So in this food plan, you can eat:

    Unlimited Amounts Of Proteins Such As:

    Chicken breast
    Lean pork
    Eggs - No really! They raise good cholesterol as much as bad.
    Steak
    90/10 ground beef
    Tuna
    Salmon
    Shrimp>Scallops
    White fish
    Egg beaters

    Unlimited Amounts Of Veggies Such As:

    Lettuce
    Broccoli
    C
    auliflower
    Green beans
    Tomato
    Cucumber
    Toma
    to
    Asparagus
    Spinach
    O
    kra
    Yellow squash
    Peppers
    Mushrooms
    O
    nions
    Zucchini
    Cabbage>
    Unlimited Amounts Of Fats Such As:

    Almonds
    Walnuts
    Ca
    shews
    Pecans
    PistachiosR>Pine nuts
    Sunflower seeds
    Olive oil
    Avocado

    Limited Amounts Of Carbs Such As:

    Beans
    Corn
    Peas>Carrots
    Yams
    Oatmeal - Slow cooking type
    Whole grain bread
    Brown rice
    Apples
    Berries

    Li
    mited Amounts Of These Proteins & Fats:

    Bacon
    Sausage
    Co
    ttage cheese - Be careful with this! It converts to a carb during digestion.
    Natural peanut butter - Peanuts are a bean not a nut so this is a little higher in carbs but loaded with healthy fat.

    Avoid These Foods At All Costs:

    White flour
    White potatoes
    Pasta
    White rice
    Sweets
    Processed cereal
    Grapes
    Raisins
    Juic
    e of any kind
    Citrus fruit
    Bananas
    Sugary peanut butters

    Keep track of your blood sugar levels. Always check before each meal or snack and before and after exercise. Your body will usually be able to handle a carb better after exercise.


    Here is a sample daily menu:

    Breakfast:
    2 eggs
    ½ cup oatmeal
    Mid-morning snack:
    Celery sticks
    4-5 cheese cubes

    Lunch:
    Chicken breast
    Salad with 1 tbsp. Olive oil and vinegar

    Mid afternoon snack:
    1 ounce nuts

    Dinner:
    Lean steak
    Salad with 1 tbsp olive oil and vinegar
    Asparagus

    Observe These Meal Planning Rules:

    Always eat breakfast
    Use sugar free condiments
    Eat 3 meals and 2 snacks per day. Your second snack can be after lunch or after dinner
    Eat carbs at only one meal per day
    Take a multi-vitamin
    Drink at least eight cups of water per day
    Never eat a carb alone. Have a protein or a fat with it to slow down it's absorption into your blood stream

    Then there are vitamins and minerals you could look into and work with your endocrinologist to help: (It was a chart but didn't publish well)

    Vitamins, Minerals, and Herbs recommended by the ADA and the NIDDK:

    VITAMINS and HERBS EFFECT on DIABETES
    Vitamin C
    (ascorbic acid) With vitamin E, helps get sugar out of the blood stream and into the cells.5 Keeps diabetics' blood vessels and kidneys healthy.6,7
    Vitamin E
    (mixed tocopherols) With the B vitamins, vitamin E helps keeps the pancreas healthy and helps prevent nerve damage.8,9 Helps prevent kidney damage, blindness, and heart attacks.10,11 With vitamin C, helps keep blood vessels healthy.12,13
    Vitamin B6
    (pyridoxine HCL) With folic acid and B12, B6, helps prevents heart attacks and nerve damage.14,15 Helps prevent diabetic blindness, vision loss.16
    Folic Acid Along with B12, folic acid helps prevents strokes and loss of limbs due to diabetic complications.17
    Vitamin B12
    (cyanocobalamin) Helps relieve neuropathic pain.18 Also works with folic acid and B6 (see above).
    Biotin With chromium's help, biotin (one of the B vitamins) helps insulin work better, keeps the pancreas working well, and lowers blood sugar levels.19
    Magnesium
    (Krebs cycle chelate) Relieves neuropathic pain and helps insulin work more effectively.20,21
    Zinc
    (picol
    inate) Helps blood sugar get into the cells and insulin work better.22
    Selenium
    (aspartate
    ) Called an "insulin mimic", selenium helps take blood sugar into the cells. Selenium also protects against blood vessel and nerve damage from elevated blood sugars.23,24
    Copper
    (picolina
    te) Copper helps protect the cells in the pancreas that make insulin healthy, helps prevent diabetes-related damage to blood vessels and nerves, and lowers blood sugar levels.25
    Manganese
    (Krebs cycle chelate) Helps prevent damage to blood vessels and nerves.26,27
    Chromium
    (picoli
    nate) With biotin's help, chromium helps insulin work better, keeps the pancreas working well, and lowers blood sugar levels.19
    Gymnema sylvestre leaf extract Helps balance blood sugars and may protect us from gaining weight.28,29
    Bitter melon whole fruit extract Helps pathways in the diabetic liver work more efficiently; lowers blood sugar levels.30
    Fenugreek seed extract Helps lower blood sugars and helps our liver and kidneys metabolize blood sugars more efficiently.31
    Bilberry berry extract Helps prevent and reduce the severity of diabetic cataracts.32
    Mixed bioflavonoids
    (citrus) Helps protect vitamins C and E from diabetic damage. Like bilberry, bioflavonoids help keep diabetics' vision clear and sharp.33
    Vanadyl sulfate Helps cells of both the liver and muscles use insulin more effectively.34

    Good luck. You may feel terrible for the first few days on this plan. It's your body detoxing from the sugars. Stick with it. It will be worth it in the long run cuz YOU are worth it and everyone wants you healthy and happy!



    2844 days ago
  • ASPENHUGGER
    I am struggling also with the issues of getting my BG down, & take Metformin & Glipizide also. It's been way too high for a long time & I know it's because I wasn't being very good at all about what I was eating. emoticon

    Well, the doc has scared me into straightening up & flying right! She wants me to go on insulin & I'm bound & determined not to! (Can we say stubborn? I thought we could ...) So I have been working with the Low Glycemic Load Diet (no flour, no bread, no potatoes, no rice & no soft drinks) for almost a month, & just lost 7# this month (granted I had the stomach crud 2 weeks ago, but that kind of weight loss generally comes right back). My BG readings are better too -- down at least 100 points, but I still have a ways to go. I guess motivation is the trick for me -- I have lacked it for years, but I am so whacked out just thinking about giving myself insulin that I will do whatever it takes to get my A1C down & eliminate the threat of insulin!

    Battling depression is an uphill run-- not easy at all! Do you think it would help to have a food sponsor, a buddy to whom you commit your eating plan for the day & then check in with the next day? It always helped me -- I would be too embarrassed to admit I'd run amuk, so I'd stick to what I said I would eat. Works best if the person is someone you can talk to in person or on the phone; I can get real glib & creative in e-mail!

    I hope you find the answers you need Nims, so you can step into the sunshine again, pain free!
    emoticon emoticon emoticon emoticon

    P.S. That's interesting! I hadn't read Chalkdrawjumper's comment before I posted this one, & she talks about the Low Glycemic Load Diet too. When I get back-to-back messages like that, I pay attention -- the Universe is trying to get my attention! It's easy, almost like the Paleo Diet, & it works!
    2845 days ago

    Comment edited on: 7/30/2013 9:17:05 PM
  • ANNIES-APPROVED
    Nim, there is a direct link between mood & blood sugar balance. All carbohydrate foods are broken down into glucose & our brains runs on glucose. The more uneven your blood sugar supply the more uneven your mood.

    Eating lots of sugar is going to give you sudden peaks/pits from the amount of glucose in your blood; symptoms include fatigue, irritability, dizziness, insomnia, excessive sweating (especially at night), poor concentration, forgetfulness, excessive thirst, depression, crying spells, digestive disturbances & blurred vision. Since our brain depends on an even supply of glucose, sugar has been implicated in aggressive behavior, anxiety, depression & fatigue.

    Lots of refined sugar & refined carbohydrates (white bread, pasta, rice & most processed foods) is linked to depression because they lack nutrients & use up any mood enhancing B vitamins. Turning each teaspoon of sugar into energy needs B vitamins. Sugar also uses up other important nutrients.

    The best way to keep blood sugar level even, is to eat what is called a low Glycemic Load (GL) diet & eat instead:
    FRUITS
    Apples, Apricots, Berries, Cherries, Clementines, Grapes, Grapefruit, Kiwi, Melon, Nectarines, Oranges, Peaches, Pears, Plums
    VEGETABLES
    Artichoke, Asparagus, Broccoli, Cabbage, Cauliflower, Lettuce (except iceberg), Mushrooms, Onions, Peppers, Spinach, Summer Squash, Tomatoes, Turnip, Zucchini
    DAIRY & EGGS
    Plain yogurt, Regular eggs
    MEAT
    Chicken breast, Turkey breast, Turkey sausage, Pre-cooked/sliced chicken, Salmon, Sardines, Tuna
    CANNED FOODS
    Olives, Roasted red peppers, Salmon, Sardines, Tomatoes, Tuna
    SEASONINGS
    Chili seasoning, Herbs (fresh or dried), Hot sauces, Pepper, Tomato sauce
    CONDIMENTS
    Jams/jellies (with fruit as the 1st ingredient), Mustards, Salsa
    OILS & VINEGARS
    Coconut oil, Olive oil, Sesame oil, Apple cider vinegar, Balsamic vinegar, Red wine vinegar
    SPREADS
    Almond butter, Guacamole
    MISCELLANEOUS
    Dried fruit, Nuts (almonds, pecans, walnuts, macadamia)
    Seeds (pumpkin, sunflower, sesame)
    BEVERAGES
    Water, Unsweetened seltzer, mineral water or soda water with fruit essence (lemon, lime or orange).

    Anyway... one of the surest ways to change mood & depression, is in selecting more of a South Beach type of diet.

    Magnesium is a mineral that helps maintain normal muscle & nerve function, keep heart rhythm steady, support a healthy immune system & keep bones strong. Some indications of deficiency of magnesium are: muscle tremors or spasm, muscle weakness, insomnia or nervousness, high blood pressure, irregular heartbeat, constipation, fits or convulsions, hyperactivity, depression, confusion & lack of appetite. Magnesium is interesting because of its chemical similarity to lithium (lithium being the drug most commonly used as a mood stabilizer). In fact, there is some evidence that the drug lithium may attach to the places inside the cell where magnesium is supposed to attach.

    Do you need more Omega 3? Surveys have shown that the more fish the population of a country eats the lower is their incidence of depression.
    2845 days ago

    Comment edited on: 7/30/2013 9:25:34 PM
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