Diabetes All Stars

Bump! I’ve landed in Australia after an action-packed book tour in the USA. Whilst there I was fortunate to spend time with and learn from some of the most inspiring diabetes advocates out there. These people are not just living with diabetes, they are thriving and giving back in whatever way they can to the DOC and beyond. Whether heading out together for a walk, meeting at a conference, sharing and teaching together, or supporting each other online each person touched me in a unique way. To me these guys are legends and DIABETES ALL STARS!

This week’s blog is all about the work they share out in the world and some of the sweet things they have shared with me about, Yoga for Diabetes, How to Manage your Health with Yoga and Ayurveda. To really give these guys a proper introduction I highly recommend listening to this track as you read.

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Cynthia Zuber was my first online diabuddy. I reached out to her when I found her on YouTube speaking about Yoga and Diabetes at a yoga conference. Cynthia runs a facebook page and blog. She has had Type 1 for 31 years and also lives with other chronic autoimmune conditions. Her strength of spirit and willingness to share her ups and downs through her facebook page and blog are an inspiration to her followers. It was truly special to finally meet Cynthia in person. We went for a mammoth walk around one of the oldest malls in the country and talked non-stop.

IMG_3886“Rachel’s book is filled with artistry and beauty. My body was instantly filled with goosebumps as I perused the pages, full of so much wonder and practical information that is easy to assimilate into my life. Her writing is engaging, like chatting with a close friend that shares just enough information to help you feel intimate and connected. Here I am reading about the power of thoughts! Ready to upgrade my health and life through Rachel’s teachings. I’m so grateful for her passion and wisdom.

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I met Karen Rose Tank during the crowdfunding campaign for the book. We instantly hit it off and I insisted on interviewing her.  She is one of the most supportive people I have ever met and can help anyone living with any type of diabetes to thrive. Karen is the best! You can find her at RoseHealthCoaching.com or her FB page 

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“Here I am in my home office where I coach people near and far on finding the foods and lifestyle practices to help them achieve their weight, diabetes, and blood sugar goals…. lovingly and compassionately from my 22 years of my own life with type 1 diabetes… plus certifications and trainings in Integrative Nutrition, health coaching, chronic disease and diabetes peer group coaching, low-carb, hands-on cooking groups, and yes… several yoga teacher trainings. I’m reading the chapter on “setting up a home practice”… as I struggle with a home practice and use classes to keep me in the flow. Luckily I belong to a Fitness and Wellness Center where I can take unlimited classes with fabulous instructors. Over the years I’ve had a home practice, but then something shifts, and I have a hard time settling in a personal spot. Thanks, Rachel for writing about this important step!”

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What can I say about Asha Brown the founder of We Are Diabetes. She is an action-packed powerful bundle of energy with a mission to support people in the diabetes space who live with eating disorders. Before I met Asha in person I followed her work closely. Having spent years as a dancer and having all sorts of issues with body image I feel her work is not only important it’s life-changing. As I’ve listened to her talks and met her in person she’s inspired me to reflect on my own disordered eating while trying to manage my diabetes. We are Diabetes is a nonprofit charity. I urge you to support her truly healing mission

1“There are so many things I love about Rachel Zinman’s Yoga For Diabetes. Her suggestions on how to compliment and balance the Vata, Pitta and Kapha energies through specific sequences is definitely one of the highlights for me!”

IMG_1361Marina Tsaplina, one of my all-time heroines, touched me deeply during an interview with Daniele Hargenrader where she spoke about the fragility of living with diabetes. Usually, we are told that we can do anything with diabetes. Marina talked about restrictions. and how we have a sensitivity that makes us unique. As an artist, puppeteer and scholar who brings the issue of mental health to the diabetes space Marina has been reaching out through her organization thebetes to physicians, caregivers, families, and people living with diabetes with a puppet show that addresses the “elephant in the room” Marina and I had the chance to meet and hang out in person in New York City. Her work is profound and moving and made me realize how important it is to feel all my emotions when it comes to living with diabetes.

IMG_1716” Chronic illness pierces our bodies: it pierces us on the level of body, breath, and bone. We must give extra attention to the shape and effects of our embodiments. And here is the great truth that is kept hidden from too many of us: The practice of breath and body contemplation is what it means to heal while living with chronic illness. This is my cure.  I am alive today. I breathe today. I am in this body today. My life is today, and it is made of what I practice. Thank you, Rachel, for the wisdom you have gifted to the diabetes community through your book. ”

Yoga - straddle stretchI was lucky enough to Skype with Dr. Jody Stanislaw after reaching out to her to her about how to manage insulin with exercise. Having lived with diabetes since a young age and being passionate about alternative approaches to management we had an immediate sympatico. Not only does she have a wealth of knowledge from her own experience of living with T1D she is a trained naturopathic doctor, type 1 diabetes specialist, CDE and yogi. I can’t think of a better guide if you’re newly diagnosed or wanting to improve your A1c. Sign up for a free consult here.

jody and book“The photos are so bright and beautiful! I equally love the great info but especially the simple and practical poses with the benefits and variations included as well. Such a stunning and unique book…yoga for diabetes! Thank you, Rachel!

IMG_1222My next diabetes all-star is the truly motivational Christel Oerum from Diabetes Strong. I met Christel and her partner Tobias when they asked me to create a yoga sequence for their online challenge. We connected in person at the Diabetes Sisters Conference. Christel knows a ton about diabetes and exercise. In fact, I just reviewed her new fit with diabetes ebook in my previous blog. Christel has motivated me to do all sorts of things like hang out in karaoke bars, inject in new places and walk straight up a hill on a hike in Malibu.  If you’d like to work with Christel as a personal trainer go here.

Photo to Rachel“I was actually looking at the dosha questionnaire again. I wanted to see if it has changed from when I did it the first time after your presentation. I think it’s hard to objectively do it for myself but I think it’s shifted a bit.”

Screen Shot 2018-03-31 at 5.42.45 AMI read Lauren Bongiorno’s post on Beyond Type 1 and I knew I wanted her to be part of the all-star team because this woman is the real deal. She is a Diabetic Health Coach, Author, Yoga Instructor, and Wellness Speaker. Lauren’s motto? “through challenge we find our strength. It is up to us to Decide + Conquer.” Her latest and most exciting venture is ” The Diabetic Health Journal”  an easy to use, action-oriented, mindful approach to improving diabetes management mind, body, and soul. If you’d like to connect and work with Lauren go here.

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“What I love most about Rachel’s book is that it ties in the Ayurvedic constitutions. All yoga poses have the potential to benefit people with diabetes but Rachel takes it a step further by making it even more specific to each individual. My favorite part of Yoga for Diabetes specifically is the chapter including the Pitta sequence. As someone with a higher pitta dosha, I can be very intense and goal oriented, which can sometimes stress me out and lead me to burn out, making me more prone to erratic blood sugar numbers. I naturally gravitate towards more heated yoga flows + circuit training and have the hardest time slowing down. For the past few years, I’ve Ayurvedically manipulated my diet to help cool off my pitta nature, but can fine tune it through yoga. In her book, Rachel provides a soothing, calming, and surrender focused sequence that I will for sure be adding to my home practice weekly!!”

So that’s it! Now you know how many all-stars are out there to support you on your journey with diabetes. And there are a ton more. People all over the world, writing, sharing, loving and living well with this condition and helping others.

As I was sharing with my CDE and Endo just a few days ago without Peer Support I would not be doing as well as I am.. That and YOGA!

With great respect…

Rachel

P.S if you’d like to attend an in-person event with me in Australia go here  and if you’d like to work with me one on one I am offering online yoga sessions here 

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Fit with Diabetes: An e-book review

I’ll never forget how it felt to step on my yoga mat to practice the day after I was diagnosed with diabetes in 2008. I was distraught, afraid and disillusioned. The tears flowed like a river and I couldn’t imagine the road ahead. My doctor had armed me with some pamphlets and told me to google diabetes. Back then I wasn’t on insulin and still had quite a bit of my beta cell function so worrying about insulin and exercise wasn’t an issue. My practice that day took me on a journey. With every pose, I felt myself calming down. The more I followed my breath the less my mind freaked out. By the end, I felt restored and ready. Ready to confront what lay ahead.

At diagnosis, I thought I had to tackle diabetes on my own,  I didn’t know there was a thriving community of people supporting each other with diabetes and I hadn’t met Christel Oerum the founder of Diabetes Strong.

Christel is a powerhouse who hasn’t let diabetes stop her. She’s tall, strong and looks like a warrior goddess.  After meeting her in person, I can attest to the fact that she’s a motivator of note. We met at the Diabetes Sisters Conference in October. I was in charge of leading the yoga classes and she was leading the morning fitness workout. Our approaches couldn’t be more different but our message is the same. Working with the body is a total buzz.

Recently Christel asked me to check out her new e-book, Fit with Diabetes which is all about how to incorporate exercise and healthy eating into your daily life with diabetes.

Having started fast-acting insulin just 7 weeks ago I am now much more concerned about how exercise impacts my blood sugar levels. Being someone who loves to walk, swim, dance and do yoga I’ve been concerned about having too much insulin on board. Christel’s book and her message couldn’t have come at a better time.

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The book begins with Christel’s personal story, not so much about her diagnosis but her discovery of how to work with insulin and exercise. She looked everywhere in the traditional medical and diabetes community for answers and no one could give her a precise formula so she decided to create her own.

What I love about Christel’s writing style and the format of this book is that everything is in easy to digest bytes.  The first chapter sets the scene for assessing our goals and motivation for getting fit with diabetes.

As she states clearly, “in order to start any new fitness regime you need, clear and realistic goals for what you want to achieve and the (positive) motivation that will allow you to work towards your goals on a daily basis”

She then heads into some real-life examples of how she’s helped her clients to set measurable goals. Throughout the book, she either refers to her own life experience or the experiences of others. As the reader it makes me feel like I can make the necessary changes to be fitter and healthier.

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The chapters that follow are about the different types of exercise and how diabetes might impact your blood sugar management. Topics like diabetes and cardio, diabetes and resistance training include relevant information like; how to manage each type of workout with a pump or MDI (multiple daily injections). She also covers how to reduce the risk of low blood sugar during and after exercise.

Her explanations are clear and supportive. She even provides a chapter on how to find your unique formula to take the mystery out of the math I feel I have to do every time I set out to exercise. If you’re still not sure about diving into the different types of workouts there are more case studies and real-life examples to relate to.

After you’ve found your individual formula she moves on to describe how to design your own home or gym work out.  Throughout the book, you’ll find inspiring photos of Christel doing various workouts including a series of workouts you can implement straight away.

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One of my favorite chapters is the one on nutrition and exercise and why it’s so important to have a healthy diet. As food is such a minefield in the diabetes world I like how she emphasizes that her approach to eating has to do with fuelling her workouts. In my opinion, she has a great attitude. We need a certain number of calories and carbs to approach different types of workouts and it’s not one size fits all. This chapter is all about working out your daily calorie and carb intake and includes some nutritious meal plans and how to create your own meal plans. The photos of Christel’s meals are mouth-watering!

Finally, there is a chapter on diabetes and losing weight. As she says, “weight management with diabetes can be done. It’s not impossible and it’s not out of reach”

This chapter is all about understanding the relationship between weight, insulin and calorie intake and what to do about it. I know for myself one of my concerns with starting a full insulin regime was that I’d gain weight. Understanding the mechanics of what actually causes weight gain helped me to reframe my thinking.

I have been learning on my journey with diabetes that what I need to nourish myself, how I respond to insulin and how exercise affects me is unique.  Experimenting, try new things and finding peer support are all ways I stay balanced and well with diabetes.

So what do I think of this book? A huge thumbs up!!! I’ll be referring to this informative, inspiring and motivating book, again and again, to find confidence and support as I continue to navigate my life with diabetes. Thanks Christel for creating this incredible resource!

Go here to find out more about the Fit with Diabetes e-book by Christel Oerum and  get your own copy

with great respect…

rachel

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Christel and me on a walk in the Malibu hills just last week 🙂

Getting comfortable with being uncomfortable

I started long acting Insulin in 2014 under pressure from both my endocrinologist and GP. Up until that point, I tried my hardest to avoid insulin because I saw it as the enemy. I can remember being on a 10-day trial of the Medtronic CGM to see what was happening with my levels and sitting in a room with other people who were also on the trial. The conversation turned to the number of shots we were on a day. The guy next to me was on three. Back then I thought I was pre-diabetic and considered myself lucky to be shot free. I didn’t realise that the source of my higher blood sugar levels was autoimmune or that I had LADA (Latent Autoimmune Diabetes in Adults) which is essentially type 1 diabetes.

Starting insulin was terrifying. I had no idea how my body would respond and didn’t believe my endo when he assured me that I’d have so much energy that I wouldn’t recognise myself. Now that I’m on a  regime of both basal and bolus insulin I feel embarrassed that I didn’t believe him. Insulin has given me back my joie de vivre and made me feel like a kid again.

In my last post I talked about the challenges of getting a minuscule dose into a syringe and the feeling of fear around getting the dose just right. Just a few weeks later I’ve learned that practice makes perfect and a bit of peer support goes a long way.

I no longer worry about whipping out my syringe at dinner and dialing up my dose after hanging out with my friend Sarah MacLeod from What Sarah Said.
IMG_1902She showed me how to inject in the back of my arm by scrunching it up against a chair and mentioned how important it is to normalize injecting in public. I had always felt a little shy about lifting up my shirt and perhaps disrupting conversation to inject. She mentioned it didn’t make sense to go to the restroom, “who wants to go to a dirty smelly bathroom right?” It’s much cleaner at the table. I’d always worried that the insulin would get everywhere, on the food or other people. So far so good except last night was a little awkward in the Italian restaurant. The waiters were clearing the table just as I was priming my syringe. I persisted and although I probably overbolused a smidgen a ½ glucose tab in the movie theatre sorted me out.

When diabuddy, Christel Oerum from Diabetes Strong and I caught up for a walk in Malibu we discussed the predictability of dosing.

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When you know how your body responds to carbs, insulin and exercise its easy to see how much you’ll go up or down with a meal, a walk or a yoga practice. Like me, Christel, likes to take the guesswork out and counts every carb. She’s just written a really cool blog on how yoga impacts her blood sugars and her new Fit with Diabetes e-book is an essential read. More on her new book from me in an upcoming blog post.

I think my biggest challenge was to work out corrections (injecting insulin after a spike to keep blood glucose levels in range) It felt overwhelming and scary. What if I overcorrected, at what stage would I take a correction, and what if I wanted to eat, or exercise? To tackle this one, I had the support of Karen Rose Tank from Rose Health Coaching, she’s a certified health coach, yogini and type 1 diabetic and go-getter like me.

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I did my first correction at her house. She shared with me that you can use a correction to get yourself back in range and it’s a matter of keeping an eye on your levels after the correction.

Gary Scheiner, my diabetes coach from the mySugr bundle, explained that a good way to determine how far one unit will lower your blood sugar is to take a correction and then fast for the 4-hour duration that the insulin is in your system. It was magic to watch my level of 173 mg/dl (9.6 mmol) come down to 128 mg/dl (7.1 mmol) in 4 hours.

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Even cooler was to see how just 2 gms of a glucose tab would raise my level by 45 mg/dl. Big thanks to Mona Morstein from the Low Carb Diabetes Association and her new book Mastering Diabetes for giving me the info I needed to understand how to raise blood sugars safely. I was drinking apple juice to bring up my levels and could never figure out how much of a sip was 4 gms worth of carbs. I’ve learned that I only need half a glucose tab to stabilise my levels, no more eating the entire fridge at 11pm. It’s been neat to note that taking an injection at meals hasn’t impacted my daily yoga practice either. I can inject at breakfast, head to my mat an hour later and see little change in levels before and after practice.
IMG_2253All these milestones in the last two months have built my confidence and tackled my fears head-on.  It reminds me of the time my husband dared me to jump in the freezing ocean in South Africa. At first, I crossed my arms, shivered and refused to go in. Then, as I watched my husband dive under the waves I felt silly for being such a chicken. Slowly I waded in up to my ankles trying to get used to that numb icy cold feeling. Eventually, I dove in too and came up for air smiling from ear to ear shouting, “ That was awesome! and so refreshing!”

I can’t exactly say that living with diabetes is awesome or refreshing, but learning to ride the waves has a sweetness of its own.

with great respect…

rachel

Diabetes: A total head spin!

I love certainty. Knowing exactly what to expect in a situation keeps me calm. When I don’t know I try to guess… But living with diabetes is different. I can’t really make a guestimate when my life is at stake.

After my first rapid-acting insulin injection a few weeks ago, I had a total meltdown, my blood sugar skyrocketed and I had to make several trips to the loo. It reminded me of one of those dares your friend gives you when you’re a kid like; I dare you to take off all your clothes and run around in the snow or, I dare you to tongue kiss Danny Marsden. You want to do it, but you’re also terrified. What if you freeze your butt off or end up swallowing his tongue!

There were definitely things to be paranoid about. Not getting the dose right, reacting to the insulin, the insulin not working, injecting into a muscle and crashing my blood sugars. Not to mention that the sheer mechanics of getting the shot ready were a nightmare.

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I had no idea you had to prime a syringe, that a ½ unit is a tiny tiny amount so tiny you can hardly see the plunger moving when you push it in and that pulling insulin out of a pen without all the proper handling techniques can make your syringe fly across the room.

It became obvious quite quickly that listening to my CDE tell me what to do and doing it were two different things. In the beginning, there was a lot of insulin wastage. Something I don’t like doing as I am very aware of the cost of this life-saving medication. As those of us living with diabetes know, insulin does not grow on trees!

After two days of trial and error and wondering if it was ever going to work, it did. My postprandial blood sugar coasted up a mere 10 mg/dl and then 2 hours later coasted right back down.  I couldn’t believe it. Working with long-acting insulin to cover meals meant I always went up between 40 to 50 mg/dl after every meal… I’d gotten so used to the spike I didn’t see it as an issue. Even though logically I know it’s those spikes that give me a higher A1c.

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Success didn’t last long, just because it worked perfectly once didn’t mean it worked like that again. The day after my very successful bolus I wrestled with lows. urgh.. the frustration… now I had to wait for my blood sugar to come up again to try bolusing with a meal. I even lowered my long acting to see if that was the issue and then WHAM…the next day blood sugars were too high.

Count carbs, prime needle, take the shot, monitor blood sugar, treat a low, check blood sugar, take a correction OMG! It’s a total head spin.

I am in awe of every single person living with diabetes. I am stunned by how inaccurate the treatment methodology is. No wonder we need diabetes coaches, peer support, better and better technology’s and smarter insulin and did I mention YOGA!

with great respect from the trenches…

rachel

 

 

Sweetness, beauty, and love

Today I offer you a guest post from my friend Sarah Tomlinson. Sarah and I met when I was planning the NYC leg of my book launch. We discovered that we both had a passion for yoga, yantras and all the wonderful tools that promote health and wellbeing. Sarah also lives with Type 1 Diabetes. I asked her to share how she has come to terms with her diagnosis and how she supports others to live well through working with the power and beauty of yantras.

Take it away Sarah!

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Venus is the planet of love, it is also known as the planet of Art and Beauty. Being an astrological ayurvedic counselor I am very much involved with the significance of the planets. I have been living with type one diabetes since I was 21years old. It struck in the middle of many years of healthy eating and yoga and meditation.

Type one is an interesting auto-immune disorder and the stress reduction technique I craved with this diagnosis was to do with soothing my emotions. I had the physical practices in place, as a longtime yogini and mindful nutritionist but I longed for something that would soothe my emotional unrest and allow me to, for a while, forget about the physical body. Could I be transported into a spiritual practice that was not focused on the physical body?

A few years later I met a renaissance man, his name was Harish Johari, not only was he at the forefront of bringing Eastern teachings of mysticism to the West, he also brought the knowledge of sacred geometric shapes, known as Yantras to us. Once I discovered that drawing and coloring these was a form of prayer I was hooked.

He gave me twenty-four Yantras to work with. Each one induces a calm yet specific vibration within the viewer. As I studied these, embracing each one fully, I started to notice that as my Yantra practice deepened, my blood sugar levels became more stable. By not focusing all of the time on the physical aspect of well-being I filled up my well of emotions, which had become somewhat of a destitute wasteland and regained some mental and emotional balance.

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Venus is the planet of sweetness. The sweet taste is associated with Venus. I wonder if there is something here, love, sweetness, beauty, and Art. Something that I felt was lacking when I became diabetic, and maybe even was the source of my imbalance when I developed this condition, was becoming fulfilled with this Venusian practice of creating Yantras.

And this spectacular practice draws me in daily. I draw, I color, for maybe 10 minutes and maybe two hours, each day. It is the time when I find the bliss of the present moment, I get to focus on me, the real me, the me that is happy, soothed and contented. From this place, I can move out into my day with grace. I am more in tune with the beauty and positive things around me.

I teach Yantra Painting to bring this practice to others and to continue to learn about the qualities each of the twenty-four Yantras has. This is an incredible practice that comes from the ancient tantrics, the mystics from northern India, and yet it has helpful implications for today.

Last year I created the book “Coloring Yantras” to teach more people than I can reach in my workshops, about the healing power of the twenty-four Yantras, their meaning, and benefit, and to invite people to pick up a colored pencil or pen and start to color.

Try it, maybe it will fill you up with sweetness, beauty, and love too.

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Sarah Tomlinson is an internationally acclaimed Yantrika (Yantra teacher and practitioner), yoga teacher and artist, with renowned fans across the globe including Elena Brower and Sharon Gannon, co-founder of Jivamukti Yoga. Sarah worked extensively with her mentor Harish Johari in India, he initiated her into the spiritual practice of painting Yantras. She leads retreats and Yantra workshops around the world and enjoys lots of time by the ocean with her husband and two young boys.

You can find out more about Sarah @ www.sarahyantra.com  and order her books here

 

Traveling, trials, and tribulations

About six weeks ago I was approached by Abbot here in the US to trial their new Freestyle Libre System. They sent me two free sensors and a reader and asked me to post on social media and here on the blog about my honest opinion of the product.

As some of you know I have used the Freestyle Libre system in Australia and love it. So trialing the US version has been a no-brainer. Even though I have used the product on and off for over a year I was excited to trial the Freestyle Libre System in the US because of its new and different features.

Instead of a start-up period of one hour, it has a 12- hour warm-up period. I inserted mine in the morning so it was ready to read by dinner time which meant I could feel more secure overnight when my levels are more volatile.

The sensors last for 10 days (as opposed to 14) and you need a prescription from your doctor. On average the cost for a sensor in the US seems to be less than Australia. I think it depends on the Pharmacy you get them from here and the co-pay coverage by your insurance.

I popped my sensor in on the first day with a FB live (see below) it was absolutely painless and they’ve improved the adhesive factor. You get a reading by passing the reader over the sensor. It has good range and works through several layers of clothing. i.e winter jackets!

After patiently waiting for it to warm up (12 hours seemed like forever) the readings came in almost 40 mg/dl lower than the fingerstick readings taken with the reader. The Freestyle Libre System comes with a reader that can take blood glucose fingerstick readings and even Ketone readings with FreeStyle Precision Neo and Ketone test strips.

In my previous experience, it can take up to 24 hrs. from insertion for fingerstick readings to match the sensor.  Sadly they continued to be out after more than 48 hrs. It wasn’t a great start and bummed me out, especially because I had to get up at 3 am and treat what I thought was a low-low blood sugar which in the end wasn’t one.

I decided to call customer service to let them know what was up. Can I just say, Abbot customer service rocks! It was such a great experience. They were really thorough and asked a ton of questions about the readings I was getting to the kind of test strips I was using. They compared all sorts of data to determine whether it was a reader or sensor error.

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In the end, they decided to send me a new reader and sensor. I was advised that my new sensor and meter would arrive the next day or I could go to my local pharmacy to pick one up. They were courteous, thoughtful, kind and it really felt like they cared. Luckily Abbott had given me two free sensors to trial so after removing the first, I popped in the second (on the opposite arm) and crossed my fingers.

Success! The sensor was neck and neck with my fingerstick readings all the way. I’ve never worn it on the back of my right arm before (I favor the left side) so I was curious to see if having it on my dominant arm would affect the readings. But it hasn’t made a difference.

I also decided to throw caution to the wind to test the Freestyle Libre’s durability getting it wet, pulling clothes on and off and doing my vigorous yoga practice. It stuck like a dream throughout. However, numbers could be almost 20 mg/dl out after excessive movement like going up a flight of stairs or from indoors to outdoors, doing handstands or getting out of the shower. When I was settled the readings were consistent. So if I saw a trend arrow heading up or down I’d wait about 5 minutes and scan again.

I totally love the convenience of being able to scan as many times as I like and how I can see everything plotted on a graph. It was interesting to see how I dipped low in my sleep and then sharply rose high and then leveled off. Those kinds of readings helped me to adjust my basal dose.

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Halfway through the trial, I flew to Utah. I was advised not to go through the scanners and to ask for a pat down. The security guy at JFK tried to convince me he knew better. Telling me that the waves of the scanner were no worse than using a cell phone. I waved my doctors letter at him reiterating I wanted to opt out.

The device survived the flight (as did I) and gave me peace of mind. Having to fumble for my glucometer in the middle of traveling can be a real hassle. I remember taking a flight back from Munich where the passengers next to me also lived with Diabetes (type 2). Every time I checked my meter they looked over my shoulder and made a comment and asked if I was okay. It was sweet but bugged me and in the end, I went and checked in the restroom.  Scanning discreetly throughout the flight meant I could keep my levels to myself.

I also caught a Sinus cold during the trip which meant consistently higher readings and the necessity to increase my insulin dosage to correct. Having the Freestyle Libre system on meant I could keep a close eye on my levels which helped me deal with the extra stress of traveling while unwell.

Even though there were a few bumps at the start of the 10-day trial, I’m giving the FreeStyle Libre System the double thumbs up. I still have one sensor left to go so stay tuned for my next update on the blog and on Instagram and Facebook.

If you’d like to learn more about the Freestyle Libre System you can visit their US site here  

Yoga for Diabetes – Listening to your body, your heart and the world around you.

Today is World Diabetes Day and I’m in Atlanta right now which for me is one of my homes away from home. I used to come here every vacation to be with my grandparents. My grandparents have long since passed but my family is still here. It’s been really special to reconnect with them and feel their support.

Last night while our extended family gathered around the dinner table one of my cousins told me she ran into a friend who had type 1 diabetes. She told him about me and how I was touring the country to promote my book.

She thought he’d be super enthusiastic about my project, but his reply stunned her, “Isn’t yoga good for everything? What’s so special about yoga for diabetes?”

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His question isn’t new and I have to admit it’s been a challenge to address this on the tour. Why come to a specific class on yoga for diabetes? Why even buy a book on the subject?

Yes, yoga is great for everybody and there are no restrictions to practicing if you live with diabetes. But Yoga isn’t cookie cutter. You might think you’d benefit from a yoga class, but if the style isn’t right for your constitution you could be increasing cortisol and inflammation.

Understanding that there is a yoga that’s right for you is the key.  That’s why whenever I want to individualize my practice and manage my health better I turn to the sister science of yoga, Ayurveda.

Ayurveda means the science of life and it’s been working with health and wellbeing for over 4,000 years.

Rather than seeing Diabetes as Type 1 or 2, Ayurveda looks at the way that diabetes is manifesting in the organs and tissues of the body.  As such, It is seen as a condition of excess or depletion. Once the quality of the condition is assessed then the appropriate treatment is given.

What does that mean?

Homeopathic medicine.

If you are dealing with depletion, lack of energy, digestive issues, insomnia or even nervous system problems going to a power yoga class, or a hot yoga class is going to reek havoc because it’s too heating and stimulating. It would be better to practice calming and rejuvenating postures, try some restorative yoga, sound therapy, breath work, yoga nidra, and consider a change in diet and environment.

If you are dealing with excess, then stimulation and purgative therapies to get the toxins out of the system are best. You’ll want to increase your circulation through active yoga practices, like power and ashtanga yoga, have regular massages, eat a lighter diet, consider scraping your tongue, and even have enemas and irrigate your nasal passages. The more you can reduce the inflammation in the system, the sooner your blood sugars will come back to balance.

Another aspect of learning about Ayurveda is listening. Listening to your body, your heart and the world around you.

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Are you trying too hard? Frustrated and feeling burnt out? Ayurveda recommends going for a walk, practicing gratitude or even being of service to someone else in need.

Feeling spaced out, flighty and confused or anxious? Then bringing more routine into your life, eating at the same time every day, massaging your feet with black sesame oil and doing something creative will occupy your restless mind.

Feeling lethargic, slow, unmotivated or even depressed?  Be wild and spontaneous, call a friend, go out and dance and shake up your routine.

When you listen to your heart and approach each day afresh you’ll find that naturally without realizing it things get easier. It’s never going to be easy to manage diabetes, but you can take control of yourself and your habits and make each day the best yet.

Want to learn a simple calming meditation? feel free to check out my previous world diabetes day post here.

with great respect…

rachel

Diabetes and Mindset

Diabetes is tough! Especially right now while I am on the road spreading the word about how Yoga is a lifesaver when it comes to the day to day management of diabetes. I’m using test strips like there’s no tomorrow while navigating unexpected lows, raging highs and doing my best to stick to daily routines amidst early morning flights and media calls.

Don’t get me wrong. I am grateful for the opportunities but like anyone, there are good days and not so good days.

In the end, it comes down to mindset. How I respond to my life with diabetes is more important than the number on my meter, the daily grind of counting carbs or the overall physical drain from a week of higher levels or too many lows.

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What gives me the mental strength to weather the storm? YOGA

More specifically the art of meditation.

I started meditating when I was 23. It wasn’t something I had heard about or even planned to do. It was my best friend and my first yoga teacher who convinced me to try it. She suggested we head to a three-day meditation intensive with a former Buddhist monk. When I asked her what we would actually be doing she just smiled.

After sitting and watching my breath for three days straight and walking in slow meditative circles I soon discovered that meditation isn’t something that can be described. It’s intangible like space. Have you ever tried to describe space? Words like open, vast, infinite can’t really explain a feeling which has no words.

The feeling of meditating is very different to the act of practicing meditation which in yoga is called “concentration” or dharana. Dharana is described in the Miriam-Webster dictionary as “fixed attention; especiallya state of mental concentration on an object without wavering”

So what does that actually mean? Think about what it feels like when you do anything you love; it could be a physical activity like running, reading a book, performing a creative task like painting or writing, you couldn’t do that activity if it didn’t have your full attention. That’s exactly what’s happening when you practice dharana (concentration). You place your full attention on the breath, or an image or even a posture and immediately there is an opportunity for your mind to be in “the zone.”

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Ok…so when you are in the middle of a low is it appropriate to try and practice dharana? Let’s get real. It’s friggin impossible. Your brain is starving for glucose and you want to consume everything in sight.

Once you’ve treated the low you can make a start.  The more we teach the mind to focus in on one point the quicker the nervous system comes back into balance. Like training a dog, positive reinforcement and reminders enable the nervous system to find its feet faster and faster after a stressful event.

We are designed to be relaxed 80% of the time and to be ready to run from a tiger 20% of the time. In this day and age, we live the other way around. Put diabetes in the mix and it amps up the volume. Having simple tools to destress are super important.

But first, we have to want to relax. We need to know what relaxation feels like and understand how beneficial it is. Not only does it support the nervous system. We sleep, digest and feel better emotionally and mentally. Less stress means less cortisol circulating through the system and overall better blood glucose management.

I know for myself after years and years of being uptight, overly sensitive and riddled with anxiety, yoga was the only thing that gave me some respite. It’s taken years of mind over just about everything to get on top of myself. I’m convinced that if I hadn’t learned to meditate at a young age I’d be a basket case.

Knowing that meditation/concentration happens naturally helps to put the mind at ease. Anyone can meditate because anyone can relax. It’s about understanding what meditation is and what it is not.

Meditation is not a state or something that only happens when you are calm or peaceful. It is not a moment, place or goal to be attained.

The word meditation is interchangeable with the word peace, contentment, bliss, wholeness.

You being whole and complete…are the meditation itself.

You might not get what I’m saying right now but rest assured…nothing beats the feeling you get from taking time to slow down and be still.  Learning to concentrate is just the beginning.

For this week’s blog, I’ve included an excerpt from the chapter on contemplation from my new book Yoga for Diabetes, How to Manage your Health with Yoga and Ayurveda

151210_DAV6241The Soham meditation for pitta

As a fiery type, the act of trying to concentrate can often incite frustration. To balance that Pitta, we need to counteract that fire. And what counteracts fire? Water.

The sound of the ocean is like the sound of the breath when you cover your ears and listen carefully. To balance Pitta, you’ll be using sound (mantra) to focus your mind. One of the most profound mantras is the natural sound the breath makes as we breathe in and out. This is happening automatically 24,600 or so times a day. If you place your hands over your ears and breathe in, you’ll hear the sound So. Keeping your hands over your ears when you breathe out, you’ll hear the sound Ham.

The Soham Meditation is an ancient technique that works effectively to calm and cool the nervous system and mind.

Set an intention for your practice. It could be anything, something simple like “I want to feel relaxed at the end of the practice” or more personal like “I dedicate this practice to accepting things as they are”.

Technique

Engage ujjayi breath. Long slow inhalation, long slow exhalation.

Feel the breath become even. Even count for inhalation, even count for exhalation. Continue counting the breath.

Move the awareness to the pelvic floor, sensing the space between the pubic bone and the tailbone.

On your next inhalation, for an even count, visualise the breath flowing up the centre of the spine to the middle of the brain.

On the next exhalation, for an even count, visualise the breath flowing down the centre of the spine. Continue like this for as long as is comfortable.

Add the sound (mantra) So on the inhalation and Ham on the exhalation.

Chant the mantra internally to yourself.

Keep breathing in the sound So and breathing out the sound Ham for about 3 to 5 minutes or as comfortable.

Want to know more about how yoga can help you manage your life with diabetes? Order your very own copy of my book here and if you love it I would be so grateful for a review 🙂

With great respect…

rachel

 

The Book is Here!

Ok… here goes…. this is my first ever shameless self- promotion post.

My book, Yoga for Diabetes How to Manage your Health with Yoga and Ayurveda is in stock on Amazon and right now it’s on sale for $20.70 US that means $7 off the list price.

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This is the moment you’ve been waiting for! A chance to learn first hand how yoga can support you in living your best with diabetes. It doesn’t matter what sort of diabetes you have, your age or level of fitness you will love this easy to implement approach which includes the perfect tools to manage stress, reduce cortisol levels and increase insulin sensitivity. Find the right postural practice for you and your type of diabetes and learn basic breathing and concentration techniques to enhance happiness.

As I am currently in the US to promote the book you can also catch me live in stereo at an event in a city near you. Head to the events page to find out more

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And If you’re in or near Los Angeles why not come and join me for the official launch party at Mystic Journey Bookstore 6.30-8.30 pm in Venice.

I’ll also be talking about the book and my personal journey with diabetes on KTLA on Wednesday, October 11 at 9.45 am PST.  Tune in and be part of the virtual celebrations!

Besides all the exciting stuff to do with the book, my blood sugars have been misbehaving. My body craves routine, so early starts and late night flights are playing absolute havoc. Luckily I do practice what I preach so my twice daily yoga practice has been an absolute lifesaver. As I write, I’m back in range, but the reading below (on my way to the book launch at Book Passage in Corte Madera) was not ideal.

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I guess I just wanted to share that like anyone living with diabetes this is the reality.  Trying to think like a pancreas is no picnic.

And as I share in the book,

Throughout my life, I have always wanted to help others, but simultaneously found it difficult to take responsibility for helping myself. Taking up a yoga practice, eating wholesome and nurturing foods, living life with devotion and reverence are just some of the ways I consciously give back to myself on a day-to-day basis. My life as a yogi is not a fad. And having a disease like diabetes, I can’t afford to be part of a trend anyway. That’s why I feel strongly that the simplicity and discipline of yoga, plus the lifestyle guidelines from Ayurveda are the perfect starting point no matter what type of diabetes you have. The postural sequences, breathing and meditation techniques, thoughts on yoga and its deeper meaning, and the Ayurvedic lifestyle suggestions are there to support you in facing some of the challenges that come with the disease. And top of that list, of course, are stress and burnout. I am confident that like me you will discover that yoga is a life-changing and life-enhancing system. And a great friend and companion that will hold your hand through all the ups and downs you are bound to experience.”

With great respect,

rachel

What brings me to my knees

When I was pregnant and about 6 years into my yoga practice I was asked to start a prenatal yoga class in my local town.  Looking back, I am amazed that everyone survived. I was inexperienced, teaching from a book and making grand claims about how the pain we were experiencing while stretching our legs was exactly like childbirth.

Then I gave birth. The pain was unimaginable and nothing like a hamstring stretch. How could I have been so blind!

Today after my second low blood sugar in two weeks, I feel like that.

Up until three weeks ago, I was a novice. Sure I’d had a few numbers teetering on the edge, but like a graceful dancer about to fall in her first performance, I’d somehow catch myself just in time and leap away with the perfect smile.

But yesterday brought me to my knees.

I’d woken up at 3.30 am with a perfect 5.5 mmol (in diabetes land we call that a Unicorn). I knew it would be better to get up, make myself a snack and get into the day than toss and turn and worry about a low.

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After completing a few administrative tasks and enjoying the efficacy of working before dawn, I took my morning basal dose (long-acting insulin). I’d been working the different spots on my tummy to avoid potential pitfalls. I.e. popping a blood vessel and injecting straight into a vein, and was trying a new technique to spread the skin rather than pinch so the needle didn’t go in too deep.

The needle went in without a hitch, I depressed the plunger and then waited for a count of 10. When I pulled the needle out there was a huge drop of blood and I could see a hard bubble forming under the skin.

Instead of panicking I decided that eating consistently all day would help to keep my levels on track. I enjoyed having a bigger lunch and a few extra snacks. Things were looking good. I’d stayed balanced for most of the day.

Then I took my 2nd Basal shot

I prodded my belly again for the perfect spot. Primed the needle, sunk it in and then… oh… no… ANOTHER BLEEDER! I stayed calm. This time there was no bubble and no mark. It was going to be fine

I happily made my dinner, ate my desert and headed to the computer to do a few tasks before a scheduled online evening meeting with one of my yoga students. I felt a strange itchy sensation on the right hip and just to make sure I wasn’t going low, checked my level.

2.6!!!!!!

Two friggin . 6

The shock of it was worse than the feeling. In fact, I felt absolutely ZERO, nada, nothing! I felt totally normal…I screamed, and my husband came running. We were on repeat (see my last blog). He’s telling me to breathe, stay calm and I’m chugging juice. He reminds me (like he did the last time) I really don’t need to drink the whole 250 ml.

2.6? I’m drinking it!

Then I sit on the couch and wait. My heart has stopped pounding and everything feels surreal.

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I feel sad. I’m sad for babies diagnosed at birth, for the mothers and fathers who get up all through the night to make sure they stay alive. For all the people in the world without insulin. For the adults like me who are diagnosed after a full life who now have to grapple with their new circumstances. For the lack of awareness and understanding that accompanies this disease. For the injustice from pharmaceutical companies who use diabetes for profit. I want to strangle someone, scream and pound the wall. But I’m actually too spaced out. I check my blood sugar every 5 minutes and gratefully watch the numbers on my meter rise in slow steady increments. When I hit 5.5 I relax.

I had no idea, I don’t know what I was thinking…. but I had no idea

Slow steady breaths definitely helped. Stretching out on my mat the next day also helped. Putting my hands together at my heart at the end of my practice just that little bit longer to acknowledge the absolute precious gift of life… that’s helped as well.

But really I don’t know how we can ever recover from the circumstances we find ourselves in until there is a cure. As someone said recently ” Insulin does not solve the problem”

So what does?

Knowing I am not in this alone and that there are millions just like me, doing their best to meet the challenges every day with courage, strength, and grace!

If you’d like to make a difference in the life of someone living with diabetes please consider donating to any one of these amazing charities.

Beyondtype1,  We are Diabetes,  The Betes,  T1international,  Diabetes Sisters