Yogurt: Diabetes Defender?

Huh?

The newest set of  research data is suggesting just that.

According to a few different sources (I’ll post a few below), eating yogurt a few times a week could help ward off T2d. Now, I’m not sure (and neither are researches yet) if this is because people who eat yogurt regularly jut eat healthier in general, or if it has something to do with the probiotics.

Either way, it’s just another reason to eat yogurt regularly. It’s delicious, generally healthy, and good for your tummy, which is open to a whole host of problems because of the ‘beetus (see this article about Gastroparesis).

 

Here are a few links to those studies, for your reading pleasure:

RUN Over to Google Play For This App! (C25K Review)

Okay, so, for the love of fitness, I decided to throw another app review up here. This one is called Couch 2 5k, or C25K if you’re cool enough. Actually, if you are on android, there are both. I used the C25K one by Zen Labs (LOOK! they support breast cancer research!) Here’s a link for it on Android. (Apple guys, your link is at the bottom)Screenshot_2013-01-15-07-44-01Anyway, when you open the app, you get this adorable little welcome screen with options to sign up for crap (yeah, sure) and these little motivational/ inspirational tips and whatnot. Very welcoming, though, you learn to just go past this after a while if you are as impatient as I am.

Screenshot_2013-01-15-07-44-10Moving on…. When you actually open the app and get started, you meet the main screen (the only screen actually, this is a pretty “bare bones” kind of app) I have a few different shots of the different schedules to put on here, but basically you start out with a 5 minute walk every time, then after that, the time you spend running and walking varies depending on how advanced you are in the 8 week course set. Remember, this app is designed to get people who don’t run at all (couch) to (2) be able to run a 5k (5k) in 8 weeks. You start off doing 8 sets of 60 second runs then 90 second walks and gradually increase from there all the way to running for 30 minutes (about 3 miles). *5 kilometers is roughly 3.1 miles, for those who don’t do the whole metric conversion thing, you’re welcome.

The app tell you how much time you have been running/walking, how much time you have left during your particular part (ex: 30 seconds left of running), and how much time you have left to your entire exercise set. The entire basis for this exercise regimen is based on something that can also be found around the internet. I actually have The Color Run’s version of the sheet on Pinterest. We aren’t talking any sort of exercise breakthrough here, but the ability to pop the schedule into your smartphone, listen to your music, and have a little voice in your ear telling you when to switch from running to walking without you having to time it yourself is damn good. Yes that’s right. Music AND a little voice in your ear. There is a function to add your own music playlist on here, but I just listen to Pandora.

Screenshot_2013-01-15-07-44-18 Screenshot_2013-01-15-07-44-37 Screenshot_2013-01-15-07-44-28

There is a bug in here though that is a definite downside for me. When (if) you back out of the app, say to change the song on Pandora or something, you get a little thing in your status bar that tells you which activity you are doing (running or walking) but when I click back on the status area, it brings me back to the app from the beginning, making it super inconvenient and confusing. The one day I started the workout over to see if that was the trick and ended up VERY confused when the thing started shouted orders to run and walk every 4 seconds. No bueno.

Another thing that was a possible downside is that there is no way to enter in your distance. The time is set, so there is no way to go back and beat your time or anything, but it would be nice to be able to enter in how far you went. You also can’t track your run like you can on other apps. This isn’t a big deal to me since I usually run at the gym, but I can see it changing my decision if I were an outdoor runner.

Anyway, I definitely recommend this app for anyone trying to train for a 5k, or just build up stamina. I am planning on signing up for The Color Run when it is near me, so that’s what’s got me all into 5k apps now, but there doesn’t have to be a reason to get in shape. Again, the only thing is, plan to set some time aside for your run, if you leave the app, it might be hard to get back to where you were. And there is no way to see where or how far you went. I did not try the in-app music feature, that will be up to you to use, but the rest of it ran very nicely. I will be continuing to use this and improve myself.

Exercise and Glucose Levels: Some Damn Answers.

***NOTE: This is an update/follow-up with some answers and explanations based off my blog this morning about exercise raising my blood glucose levels. Read it here if you haven’t.***

 

Okay, so after some feedback, I learned that there are other people who experience the same thing I have/am, but no one knows why. Well, I decided to do some light research.

John’s Hopkins suggests checking blood glucose levels before, during, and after exercise. Now, I don’t know about all that, but it might be a good idea to do this for a few days to establish the effect exercise actually has on your specific levels. They say that in most cases, exercise lowers the blood sugar levels for hours after exercising. This, we already know. I did find this interesting though:

“Exercise can also have the opposite effect and raise blood glucose. This usually occurs when blood glucose levels are too high (usually over 250 mg/dL) before exercising, which indicates that insulin activity is too low. In addition, very strenuous exercise can stimulate the liver to release extra glucose into the bloodstream, due to an increase in adrenaline.”

Read more from their article here.

WebMd’s Diabetes section had most of the same information with this little extra tid-bit:

“The body recognizes intense exercise as a stress and releases stress hormones that tell your body to increase available blood sugar to fuel your muscles.”

Follow up with their view here. 

The last article I’m going to quote here is this one from the Joslin Diabetes Center:

“Basically, stimulated by the demand from your exercising muscles, your body is pouring glucose into your bloodstream. If you do not have enough insulin available to “unlock the door” to your muscles, the glucose cannot get into your muscles to provide needed energy. The end result is that glucose backs-up in your bloodstream, causing higher blood glucose readings.”

Check the rest of this article out here.

From what I read, it seems like exercising puts a demand on the body for more energy (glucose). Then, when you stop exercising, all the extra glucose that your body so politely spilled out for you to burn up sits in your blood stream messing with your daily averages on the good ol’ glucometer. This would explain why people are telling me that their blood glucose levels go down shortly after exercising, but not right away.

Check some of those articles out for some tips on safe exercising and where to set limits, as well as some of the other information listed on there. There was a lot of repeat stuff, since a lot of what is known about exercise is the same, but it’s worth the time.

If you want to do some further digging, just Google something along the lines of “exercise raising blood glucose levels” and you should get some other articles. If you find something extra that I didn’t, post it! Sharing is caring!

 

The Surprising Effect Exercise Has on My Glucose Levels.

Everything that I have ever read about diabetes tells me that diet and exercise, along with a healthy weight, will help reduce my glucose numbers. When I has gestational diabetes (ah, the good ol’ days), I was sent to diabetes education classes where they taught me that if my sugar got too high, I was supposed to move around for exercise and drink lots of water.

We are all on the same page here, yes?

No.

I do all the right things (healthy weight, relatively okay diet) but when I go to exercise, something unusual happens: my sugar gets higher. 

What?

Yes.

I take my sugar in the morning (fasting) and usually pull something around the 115-135 range (not bad), eat an Atkins bar (2 net carbs), grab my Brita water bottle, and head off to the gym. At the gym I typically circuit train with weights for 40-60 minutes and consume at least one big bottle of water, sometimes two. I started to take my sugar afterwards and was really surprised to see that my sugar had gone up to the 160-175 range!

What the hell.

Anyone else having this problem/notice this trend/know what to do? Help a sista’ out!