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.

22345234_10155994690447018_834118243_o

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

beyond type 1 photo

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.

IMG_1204

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

Don’t ignore the Signposts

Disclosure: This post is brought to you by Nuffnang and Priceline Pharmacy

I’ve thought a lot lately about the events that led up to my diagnosis. There were signposts but I’d ignored them. Like the fact that my great-grandfather, great uncle and grandmother all had type 2 diabetes. My great-grandfather died from diabetes before there was insulin and my great uncle controlled his blood sugars with diet. My grandmother was diagnosed in her 80’s not long after, she passed away.

As a young child I remember thinking that out of all the diseases, diabetes seemed like the worst.

In Australia 1.7 million people have diabetes. It is the leading cause of preventable blindness and kidney failure requiring dialysis. Heart attack and stroke increase by up to four times with diabetes and there are up to 4,400 amputations every year. 500,000 cases of type 2 diabetes go undiagnosed and 280 people develop diabetes every single day!

wooden signpost on mountain

The statistics are not only staggering they’re frightening and make me want to run a mile. Before my own diagnosis, it was easy for me to think that that could never be me.  I was super healthy and fit. I never had to think that my lifestyle might be putting me at risk.

Initially, the doctors thought I had prediabetes. I was told to switch to a low glycemic diet and to make sure my exercise was more cardio based. After three months of hard work, I expected good results. Instead, my levels didn’t comply. Further testing revealed the source of my diabetes was autoimmune and that I had LADA. Latent Autoimmune Diabetes in Adults.

Back then I didn’t bother finding out more about diabetes. As long as I didn’t have symptoms I told myself I’d be fine. What I didn’t know is that symptoms aren’t the only marker and symptoms don’t appear straight away. The complications of diabetes can appear much much later.

If I had been able to get blood tests and health checks at my local pharmacy, I am sure I would have been better informed and more prepared for my diagnosis. Most of us don’t go to the doctor until something’s really wrong and then it could be too late!

iStock_000038440118_FullWhen I heard about Priceline Pharmacy’s new incentive to have trained diabetes advisors in their stores to evaluate people’s risk of developing type 2 diabetes and provide handy tips to avoid it, I was heartened. The first time I had to pick up test strips at my local pharmacy. I was mortified. The person behind the counter knew nothing about my condition. As someone who lives with diabetes 24/7, I want to know that the people in the pharmacy are trained to know the signs, symptoms, and needs of someone who lives with diabetes.  To me, Priceline Pharmacy’s new initiative fits the bill. Their mission is to help people manage their diabetes, be it type 1 or type 2, through being experts in the field, providing education, support and the sale of diabetes consumables.

I love that they asked me to get behind this initiative and to share how important it is to screen for diabetes. I’ve often shared on the blog about my ups and downs. I’m a real person just like you trying to do my best to live with this condition. Any kind of professional support that’s easy to access in my opinion is a bonus.

If you live in Australia I urge you to head over to your local Priceline Pharmacy from 29th September – 25th October to get your FREE diabetes consultation at priceline.com.au/mission-health. Available in store.

with great respect…

.rachel

That Mysterious low

It finally happened! I’d heard about it, read about it, feared it, even dreaded it. But one can’t stave off the inevitable. At some point, if you live with diabetes and take insulin you’re going to have a mysterious low. Today it was my turn.

It would have made sense if I’d had lower levels when I woke up or hadn’t thought I’d seen the number 8 mmol just 20 minutes before. I’m not someone who ever crashes fast. In fact most of the time I’m a big flat line. Being a LADA ( Someone who lives with Latent Autoimmune Diabetes in Adults) I still produce some insulin and use a low carb diet with moderate protein and fats to keep things balanced. I take a small dose of long acting insulin and time my walks and yoga practice around the time my insulin begins to wear off. Usually, if I am heading towards a low, I feel hungry. So I’ll grab a high protein, hi fat snack to keep things in check. Plus I check my blood sugar all the time. I mean, I use test strips like Candy!

21557252_10155761436471410_187143722_o

So what the heck happened?

I have no idea! I noticed my hands were shaking when I sat down at my computer around 6.45 am. I checked my blood sugar levels, had my morning injection, (which had burst a small capillary, but I’d made sure there was no bubble or bruising under the skin) and decided that I should eat something to get grounded. I chose a small avocado which had a bit of a bitter taste, didn’t think much of it until I started feeling like I was itchy under my skin.  I never feel like that… usually, if I’m itchy it’s on my skin and I can see hives or something… but this was like a slow skin crawl… and I was shaking… I cooked an egg to have with the avocado and sat down to eat it and offhandedly remarked to my husband that I was shaking while I was eating which was weird. I didn’t think to check my blood sugar. Instead, I went to the bathroom ( probably too much information here but anyway…) and had a panic attack. Heart racing out of my chest, feeling even weirder I called out to my husband… “I’m feeling weird and now I’m having a panic attack.!”

My husband says, “Let’s go outside and sit in the sun.” So we sit down and he asks me what I’m worried about? I say, “I don’t feel worried it feels physical”…then I lift up my shirt to examine my imaginary hives…the skin keep crawling and I keep feeling weird. But the panic has subsided…we sit in the sun for about 10 minutes and then I think about checking my blood sugar.

My husband is standing right there when we get the results 4.1 mmol…I panic. My husband says, “Check again.” I pull out my other meter, it says 3.8 mmol…I panic more… my husband says, “Check one more time just to be sure.” I check again on my first meter…3.9 mmol.

21534356_10155761431506410_142528855_o

I RUN TO THE FRIDGE

My husband is trailing behind saying, “Stay calm don’t panic.”

I don’t listen, I open the fridge find my juice popper ( we have our juice in small bags here in Australia) The straw is missing! URGH!!! I get the scissors and cut the bag open and drink a big gulp. My husband says, “Okay stop there, it will be enough.” I’m like, ” NO! I can drink the whole thing.” I guzzle down the entire 200 gms of juice in about 1 minute. Then I lean against the counter, wild eyed.

I’m thinking to myself… and how long do I have to wait for my blood sugar level to come up?

I carry another juice bag and my meter back to the living room and sit on the couch… trying to figure out what happened. I was sure that the last time I’d checked my level was right before I ate. So I went through the log on my meter. I was shocked! I checked at 6.45 am… and then checked at 8.07 which was when I saw the low.

I’d started having breakfast at 7.30 am… so couldn’t have checked just before I ate. Had I imagined the whole thing?

I’ve heard people say that when you’re low you don’t think like you normally do. But I had no idea what that meant. I remember feeling completely aware of everything that was going on. So it seemed super weird that I didn’t do the one thing I was supposed to do…

CHECK MY BLOOD SUGAR!

And my husband used to me reacting to foods or having panic attacks in the loo didn’t think to ask me to check either.

Once my levels had returned to normal… (well not quite I did overshoot with the 200 gms of juice and am now running at about 9 mmol)  I’ve had a chance to reflect on what worked for me during the mystery low.

  1. I didn’t freak about the skin crawling sensation. I stayed calm and tried to figure out what it was
  2. When I started having the panic attack the first thing I did was calm down and breathe deeply, Then I called my husband
  3. I went outside into nature and put my bare feet on the earth
  4. When I finally did check my blood sugar level, I checked a few times just to make sure it wasn’t a mistake on the meter
  5. I knew exactly where to go to get what I needed, took the remedy and managed not to eat everything in site
  6.  I waited calmly for my levels to return to normal, watched my breath and trusted my body
  7. I decided to do a yoga practice to support my adrenals and to bring more circulation and blood to my brain to help stabilize my levels after the low
  8. I drank quite a bit of water knowing that I would go a bit higher than I liked from the juice to flush excess sugar out of my system
  9.  Lastly, I hugged my husband and counted my blessings for all of the above!

DIY Yoga

I’m someone who learns on the fly. When anyone ever asks me how I learned to do anything in the age of the internet I’m not shy to admit I google. Just yesterday my publisher asked me for a fact sheet. What the heck is a fact sheet? So I googled… now I know what a fact sheet is!

A few days ago I watched a webinar on how to create a Facebook group. In the first 5 minutes, I was introduced to Liz and Jean and given this scenario. What If I could win a million dollars by assembling an Ikea bed in 30 minutes. If you’ve never bought anything from Ikea bear with me.

noah-ark-ikea A million dollars? That could come in handy right ?

So here’s the thing… Would I hire Liz? pictured in a foreman’s hat with a clip board, Liz is an expert in Ikea bed assembly. Or would I rather be Jean? pictured with hands pressed heavily into her temples and looking worried and try to do it myself.

Which would you choose?

It would make sense to hire Liz if it meant winning a million dollars. But here’s the thing… If I can master something that seems almost impossible it means I can do anything. And that includes managing my life with diabetes. The more obstacles I can overcome the more capable I feel. So when I master something like MailChimp,  MailChimp for me is like trying to assemble an Ikea bed, I feel like super woman!

super girl

It’s the same with my yoga practice.

When I started yoga we didn’t have google. There was just me, my mat and a book called ‘Light on Yoga’ by B.K.S Iyengar. In the book, Mr. Iyengar, one of the modern fathers of yoga, demonstrates poses that look near impossible to execute. But being young and enthusiastic I tried them anyway. And slowly with determination, I mastered each pose and birthed my first home practice. Having a daily appointment with my mat, instilled discipline, self-care and the ability to feel into what was needed.

So even though I encourage my students to come to class, I’d actually rather they had a home practice. The more you can motivate yourself the better you’ll feel about yourself and your ability to do anything you set your mind too.

Today’s yoga practice for the online yoga challenge, Better Diabetes Management in 7 Steps with Yoga has been all about simple moves to increase circulation, something you can do at home every day. If you’d like to join us it’s not too late just head here

with great respect…

Rachel

Being a force for positive change

For most of my life, I’ve wanted to be a force for positive change. Instilled in me by my grandfather, he would often remind us how important it was to speak our minds and to question. He taught me to be respectful, thoughtful and to give back and never ever take privilege for granted. Everything can change in a heartbeat.

Last night, when I was sharing with a fellow type 1 friend about my upcoming online yoga challenge, she said: “this challenge is so needed in the world!” It was a sweet compliment but it made me think.

I’ve always seen yoga and yoga practices as life changing, transformative and something that anyone can benefit from. In fact, I can remember when I started teaching teachers I had this goal of training enough people so that everybody in the whole world would do yoga. Nearly 17 years later just about everyone in the world does do yoga.

Well almost.

IMG_5837

So besides all the hype, how can yoga make a difference? Why is it so needed? Because whether we live with a chronic disease or not. We are all suffering from stress and burnout. Everywhere we turn we are bombarded. Bombarded with must do’s and have’s. Sometimes trying to decide where to put my energy, money and time is enough to make me want to sit down, cover my ears and scream, “Enough!”

In my personal experience if yoga can offer one thing it’s simplification

When I keep things simple and eliminate the complications it gives me breathing space. Instead of long drawn out yoga postures which include bending into pretzel shapes. I do the same easy routine every day. It’s nice to add in a more complex move every now and then but I’ve learned it’s not necessary. Some forward bends before dinner and a few moments of quiet reflection prepare me for a good night’s sleep.

Living with diabetes means it’s even more important to stay calm and balanced.

As a yogi and yoga teacher, I’ve learned that understanding how the mind works is key in handling stress and achieving balance. When I first started practicing I learned to meditate and observe my thoughts. Later I learned that watching my thoughts (mindfulness) is just the beginning.

IMG_5779

Even more powerful is knowing who is having the thoughts. Knowing the thinker. No matter how big the thought, the thinker has to be there. Without the thinker what thought?

When life gets overwhelming reminding myself that I am the thinker of the thoughts, puts everything in perspective.

We spend our whole lives obsessed with our thoughts, trying to banish them or tame them. And when we can’t resolve the thoughts our mental health suffers. I can sometimes spend way too long obsessing about my thoughts about diabetes. The quicker I catch myself going off the rails the better. I like to think of it as fishing for thoughts. If a thought starts to swim away I catch it and hold it close. When you try to hang on to a thought it quickly dissipates. Thoughts are ephemeral like that. But when you try not to think about something all you do is think about it more.

Yoga is so powerful in meeting the mind head on. Instead of trying to squash thoughts we can focus on something like the breath, or a sound, or a posture or even work with hand gestures. There are so many ways to bring the mind into a one pointed focus. And the cool thing is that these practices are for everybody.

cropped-160119_dav8261.jpg

When I tell people that I teach yoga I can get a variety of responses but the most common one is Yoga? I’m not good at that. I love sharing that yoga is so much more than the physical practice.

In general, the physical practice is designed to:

  • detoxify and purify the physical body bringing it back to its natural state.
  • help the mind to slow down

On a deeper level, yoga practice suspends for a moment all the ideas, thoughts and beliefs we have about ourselves. That’s why we feel so good when we finish the practice. All the thoughts we’ve been getting lost in seem to disappear and we feel calm and peaceful.

Once the nervous system gets the hint that we don’t always need to be in the stress response (fight or flight) we spend more time in the relaxed part of our nervous system.  This means our tendency to habitually react to stressful thoughts, events and experiences also relaxes. This is so helpful when we live with diabetes. The more I can look at the numbers on my meter and stay calm. The less I react to my feelings about diabetes and the better I feel no matter what’s happening.

When I was putting together my upcoming yoga challenge, Better Diabetes Management in 7 steps with Yoga, I thought about what sorts of things I wanted to share. Rather than making each step about a physical postural practice I wanted to focus on the core of what yoga actually does, balance and calm the nervous system.

day 6 pic foot massage

In the challenge I’ll be sharing:

About Ayurveda and how to discover your ayurvedic type

A short physical practice to improve circulation

Mudras (hand gestures) for balancing the emotions

How sound (mantra) works to heal the nervous system

A calming breathing practice that you can do anywhere anytime

How to give yourself a nurturing foot massage that promotes deep sleep

And a creative mandala (yantra) exercise to inspire gratitude and devotion

These are the practices I do every day to be a positive force for change in my own life with diabetes and I am so excited to share them with you too.

If you’d like to join the challenge its free and you can sign up here.  

 

 

Obviously I love Yoga

Blogging about Diabetes isn’t always easy. Sometimes I find my momentum waning. Like this week, when my email crashed and my camera wouldn’t load data onto my computer and my blood sugars decided to go up for no known reason.

I guess what I am trying to say here is that even though I want to quit… diabetes never does!

I find it fascinating to think that this disease has been with us for who knows how long. In India, they’ve been treating diabetes for over 5000 years!

When I went to India, just after my diagnosis (literally 3 days after) the cook at the retreat center where I was staying worked diligently with me to keep my blood sugar in range. Back then we didn’t know it was type 1, but the things she did worked. I ate something called Bitter Gourd every day, drank potions, modified my diet and massaged myself daily with sesame oil, Abhyanga, to relax my nervous system.

One of the most challenging things for anyone who has to mimic the action of their own pancreas is to keep stress to a minimum. Those initial days in India helped me to establish a daily routine with food and exercise…Yoga being the biggest support.

Like everyone else, it’s not easy to stay motivated, I find that when I step onto my mat it takes a few moves before I’m in the zone. I can’t say I directly notice an instant effect on my blood sugars from the practice but I do believe it trickles down. Overall my levels are stable and manageable because the practices of yoga enable to me to relax and be myself.

Obviously, I love yoga!

Goa Shoot (12 of 18)

What if there was an easy way to feel better, have extra confidence and be more relaxed about managing your diabetes?

Yoga absolutely helped me and I’m convinced it can help you too

Join me on September 1, 2017 for my free yoga challenge

”  Better Diabetes Management in 7 steps with Yoga”

With great respect…Rachel

 

Diabetes Awareness Month

A Call to Action!

November is Diabetes Awareness Month and I can’t believe it’s been just over a year since I started Insulin and broke open my own understanding of a disease I’ve had for 6 years. When I first discovered the #DOC ( diabetes online community) I was blown away by how much advocacy was out there. One of the most inspiring advocates is Daniele Hargenrader. Her personal story and passion for making sure you stay on top of your condition is beyond admirable. I asked Daniele if she would share on the blog her goals in not only interviewing so many inspiring diabetes dominators on her popular YOUTUBE channel but why she wrote her new #1bestseller Unleash Your Inner Diabetes Dominator. Thanks Daniele for all you do and are!

“More people are going to passively sit back and succumb to the complications of poorly controlled blood sugars in the next few years than ever before. Your job is NOT to be one of those people, and my mission is to show you how.

My goal is not to create more fear, because there is entirely too much of that in the diabetes community as it is, but to inspire the diabetes community to take more directed action that will lead to living our lives feeling empowered, liberated, educated, protected, and confident in our abilities to manage our choices and decisions when it comes to our own diabetes care. More than anything, this is a call to action, a challenge to step up our game of self-love, take things to the next level, and make that next level our new standard. Each of us must become the standard bearers for our own diabetes management. We cannot always have total control over diabetes, this much we all know to be true, but we can control the choices we make with what is available to us regarding our diabetes care, and those choices, in turn, shape our day to day realities.

Diabetes Awareness Month

Every day, we hear on TV, in a magazine or newspaper, online, or from a friend or family member about this amazing new diet program, pill, spray, or some other form of miracle that has been doing wonders for their waistline. That in itself is the first and truly most gargantuan problem of all, one that, if we don’t eradicate it from our minds, will almost definitely ensure the failure of any venture into the realm of healthful living. The idea that there is or ever will be any quick fix, magic pill or drink that will make up for the years of damage we have imparted on our bodies (trust me, I spent ten years weighing over 200 pounds with an A1c of 13+%, and I didn’t get healthy overnight).

The idea that we can just treat our bodies poorly for any indeterminate amount of time and just take some unregulated supplement to fix the damage we have done in a couple of weeks. The sooner we are able to openly admit that the damage we have done to our bodies, through the lack of attention paid to and priority put on our diabetes care, has taken time, and that the reversal of the damage will also take time, the sooner we will be on our way to healing and recovery, and a resurgence of sustainable energy and confidence that will blow our minds.

diabetes awareness month

We must be willing to let go of our old beliefs, habits, and routines, the ones that got us to where we are today. This quote from one of my most influential mentors, Jim Rohn, is along the same lines: “The greatest reward in becoming a millionaire is not the amount of money that you earn. It is the kind of person that you have to become to become a millionaire in the first place.” I’m still working on that one, but for now, I can speak to the changes that must be made to change the state of our health. Essentially, we must change who we believe we are and what we believe we are capable of, to some degree, to create sustainable healthy habits. Change is not a bad thing or something to be feared or resisted. Change is truly the only thing that is constant in this world, and our ability and willingness to adapt and roll with the proverbial punches is what shapes our reality day-to-day.

The only thing that will allow our minds and bodies to reshape and restructure themselves, to let go of excess fat and toxins and negative thought patterns, to produce the energy that we desire and deserve every day to make our lives more enjoyable and fulfilling is a healthy lifestyle. A healthy mindset, a healthy nutritional lifestyle, a healthy exercise lifestyle. A lifestyle built around self-love, self-appreciation, choice, community, and action, armed with the knowledge that we are worth it, worth every bit of effort, and we are more than enough for this world. A lifestyle that, without a single word, shows those around us that we are each incredibly valuable, that we all have a purpose in this life, and no passion or dream is too small or seemingly trivial to pursue and share with others if it makes our hearts sing.”

Daniele Hargenrader, AKA the Diabetes Dominator, is the bestselling author of Unleash Your Daniele hand on hip CGM sized smaller 150 px wide v3Inner Diabetes Dominator. Daniele is a nutritionist, diabetes and health coach, and certified personal trainer. She was diagnosed with type 1 diabetes in 1991. She is an international speaker, has presented at Fortune 100 companies and top-ranked hospitals and universities, and has dedicated herself to teaching people how to live the life they imagined through optimal health. Daniele ballooned up to 200 pounds a few years after her diagnosis and the unexpected and sudden death of her father. She also battled depression and a binge eating addiction. Through these adversities, she eventually took herself from obese to athlete, and now shows others how to do the same.