If you are like me and have been taking Metformin, and you have watched the news lately, there is cause for concern. I will never fully trust medications because they have so many side effects.
I have been on Metformin for many, many, years. About 21 now. It has been a struggle for me in that if I do not eat well beforehand, I can get diarrhea and stomach issues. How many of you have experienced this? It is a daunting task it seems like for me to properly eat during my day. I just have too much else I want to get done, rather than eating. To be honest, a lot of the time I am not hungry at all and the thought of eating makes me nauseous.
I was stuck taking Metformin when I was first diagnosed as being a diabetic. It along with Glipizide was the two drugs that I had to take. Through the years, I have been off of Glipizide but have regularly and faithfully taken Metformin. I have two doses of 750 mg. a day to take. That can wreak havoc for me if there is not enough to combat its effects in my stomach.
Perhaps you or a loved one have been experiencing things like nausea, stomach cramps, hot flashes, bloating, or constipation? Just to name a few of the side effects. There are also headaches, decreased appetite, muscle pain, and vomiting’s among other symptoms that go along with too much Metformin in your body.
It truly is terrible if you are going through it. On one hand, you are to eat, and then take your Metformin, or eat alongside taking it. As if that is not hard to remember for me, you also have less of an appetite as one of the symptoms, which is what I think I experience. That is hoodoo voodoo, to a person’s body. I cannot stress enough that you should see a doctor if you are experiencing these or any other symptoms. Listening to the news can create panic. Search and ask your doctor.
Good luck to you all in your battle against Diabetes!
As with any information, seek medical help and answers before trying something new on your own. I did not write this nor do I agree or disagree with the article. I am just passing along information so you can make a informed decision on your own.
Here is an article that can be both informative and helpful. Follow the link below.
Designed by self-improvement guru and best-selling author of books including The 4-Hour Chef and The 4-Hour Body (catch the theme?) Tim Ferriss, this addition to the plethora of diets focuses on eating a scaled backlist of acceptable foods that won’t promote fat storage, with the allowance for one cheat day a week. Adhere to a handful of guidelines including trimming your carb intake and ditching sweets, and proponents promise you’ll maximize the fat-burning potential of your body to spark weight loss. No calorie counting required.
Using information he says is gleaned from self-experimentation and “the collective wisdom” of experts including physicians, Ferriss’ Slow-Carb Diet employs five main tenets. Let’s break them down and see if bringing them all together can indeed help you as a runner or if it’s just another over-hyped diet preaching unhealthy eating practices.
Rule #1: Steer clear of “white” carbohydrates.
Carb-loading can be a challenge on this diet since it instructs you to avoid what is referred to as “white” carbohydrates on diet days. This includes bread and pasta made from refined flour, white rice, cereals, baked goods, potatoes, and fried food with breading. There is also little room in the diet for whole grains like oats, as followers are instead encouraged to get their carbs from legumes and vegetables. Like the ketogenic diet, the Slow-Carb Diet seems to be based on the premise that eating fewer starchy and sugary carbs could aid weight loss by increasing the breakdown of fat for energy and increasing feelings of fullness.
Need to Know: There is some merit to this guideline. After all, refined grains and sugary cereals aren’t as nutrient-dense as their less-processed counterparts and their lack of fiber could lead to the blood sugar fluctuations that contribute to fat gain. But users will also notice that it’s not just white carbs that are shunned, but whole-grains are also largely axed in the diet.
“Whole grains have so many other nutrients and compounds that are important to our health that it would be a detriment to fully restrict them,” says Rebecca McConville, R.D., L.D., C.S.S.D., author of Finding Your Sweet Spot.
And contrary to what many believe, a diet richer in whole grains—not fewer—have largely been shown to help in weight loss pursuits. The mechanisms could be many including their ability to increase satiety due to fiber and reduce fat absorption. “And once you cut out a food group like grains it makes it harder for athletes to get the calories and nutrients needed to sustain training,” notes McConville. “I find most athletes are under-fueling and cutting out grains will likely make this worse.”
Your Move: It’s fine to limit the amount of white refined carbs on your dinner plate, but whole grains like quinoa and brown rice can provide you with vital nutrients and valuable energy to fuel your workouts, especially when consumed in appropriate portions.
Rule #2: Eat the same meals from the same foods.
The Slow-Carb Diet directs followers to obtain their daily calories from five main food groups: animal protein, non-starchy vegetables, legumes, fats, and spices. Each meal can consist of eating as much as you want of the first three food groups, plus smaller amounts of the last two. Calorie-counting is not required, instead, eat until you feel full. It’s recommended that you find a few simple meals you like and stick to them.
According to Ferriss, the more options you have to choose from, the more likely you are to deviate from the plan. Compliant proteins include chicken, beef, fish, pork, eggs (particularly egg whites), and beans. For veggies, focus on non-starchy options such as spinach, broccoli, and asparagus. Fats can hail from avocado, nuts, and olive oil. Except for cottage cheese, consuming dairy is discouraged since it’s said the food group can raise insulin levels making fat loss more challenging. The big idea is to mix and match the allowed foods from each food group to build meals and then repeat these meals on most days.
The emphasis is on high-protein meals, and snacking is generally frowned upon on the Slow-Carb Diet. The guidelines suggest that if you’re eating large enough portions of the permitted foods at the diet’s four meals per day, you should not be hungry for snacks.
Need to Know: There are a few things to unpack here. Indeed, there is some research showing that reducing diet variety in overweight people could be an effective way to naturally slash calorie intake to encourage weight loss. Not to mention making meal planning and grocery shopping less onerous.
On the flip side, beyond the risk of monotony, McConville points out that limiting foods like dairy makes it harder for athletes to get all the necessary calories and nutrients for optimal health and exercise recovery, not to mention it can fire up cravings.
“When we cut out foods our brain will turn on mechanisms to ensure we get what we are deficient in. So the more we don’t allow ourselves to have particular foods, the more we think about them,” she says.
There is only so much chicken breast and steamed broccoli you can eat before suffering palate burnout. And consider your breakfast options without oatmeal, yogurt, or toast. There is also a concern that this diet encourages the intake of large amounts of animal protein, which could set you up for an increased risk for heart disease, especially when it comes to eating lofty amounts of red meat and poultry.
“Our bodies desire more balance,” McConville concludes. So it’s a good idea to ease up a bit on the animal protein intake in favor of plant-based proteins like beans, lentils, and tofu. (Often shunned by other diets like Paleo, legumes are given a green light in the Slow-Carb Diet, which is a bright spot.)
“We know that beans and lentils offer runners a good mixture of carbs, protein, fiber, and many beneficial plant compounds, so I equate them with getting more bang for the buck,” says McConville.
There are reasons to gravitate towards the diets high-protein recommendation at meals. For instance, a British Journal of Nutrition (BMJ) study found that increasing the amount of protein at breakfast can lead to sustained feelings of fullness when following a calorie-controlled diet. So bumping up your protein at breakfast could put the brakes on overeating later on in the day thereby contributing to weight loss. Another study showed that eating more protein can help preserve lean body mass when losing weight, and that is important for keeping your metabolism revving.
Going heavy on non-starchy veggies is definitely a good thing as items like leafy greens are nutritional powerhouses. But McConville stresses that, like whole-grains, starchier veggies including carrots and beets is another example of a food that could offer us, runners, useful carbohydrates, fiber, electrolytes, and phytonutrients to aid in performance and recovery.
Your move: It’s okay to focus on eating a handful of nutritious staples, and you should make sure to get enough protein at each meal, but as long as you choose the most nutritious options more often than not from all the food groups, including dairy, there is little harm in playing the field.
Rule #3: Don’t drink your calories.
This diet encourages people to guzzle plenty of water throughout the day and supplement this with only non-caloric beverages, such as black coffee and unsweetened tea. Drinks that deliver calories, including fruit juices, soda, milk, and non-dairy milk (like almond) are off the table. There is, however, an allowance for a nightly glass of wine, especially dry types as well as a bit of creamer in your morning cup of joe. The thought here is that caloric drinks are not as satiating and deliver less nutritional value than whole foods.
Need to Know: For the most part, experts like McConville agree that getting most of your calories from foods not drinks is wise. Sipping water throughout the day will keep you hydrated, and research suggests doing so may help keep your hunger in check. There is also data to show that calories in liquid form are less satiating than calories in solid form, which could contribute to overeating. And certainly, sugar-sweetened beverages have been linked to weight gain. With that said, if you are running up a storm, the calories from the occasional glass of OJ or postworkout smoothie won’t do you any harm.
Your move: “Strive to obtain most of your nutrition from foods first,” advises McConville. So instead of slamming the door shut on all caloric drinks as dictated by this diet, you could shoot for getting 90 percent of calories from solid food with about 10 percent hailing from liquid nutrition, such as milk or smoothies.
Rule #4: Don’t eat fruit.
Even though most dietitians will say that fruits are part of a balanced diet, it’s a common theme among carb-stingy diets to gang up on fruit, and the Slow-Carb Diet is no exception. It claims that this food group is not necessary and not helpful when you’re trying to lose weight.
This idea is based on the belief that fructose, one of the sugars in fruits, could stymie the weight loss process by increasing blood fat levels and decreasing fat-burning capacity. Two exceptions are tomatoes and avocado, which are most often considered vegetables but are botanically fruits. To keep calorie intake in check, avocado consumption should be limited to one meal per day and no more than 1 cup.
Need to Know: While consuming too many added sugars impacts your weight, the connection between the naturally-occurring sugars in fruit and midsection fat has not been found. In fact, investigations, such as this one in the journal Nutrients and this one in the publication Frontiers in Nutrition, show the opposite to be true: Daily servings of fruit can be an ally in weight loss.
McConville explains that the amount of fructose in studies shown to lead to weight gain is much higher than you’d get with typical servings of fruit. “This is a perfect example of misconstrued research that still has lingering effects,” she says. Besides, any sugar in fruits like berries and apples come bundled with fiber and nutrients that runners need for performance and health, while their natural sugars help power your sprints. Without fruit and grains, it would be a challenge for runners to get the carbs they need from legumes and kale alone.
Your Move: There is no reason why eating fruit can’t be part of an eating plan geared toward getting leaner or supporting your run training. The Dietary Guidelines for Americans suggest that we should eat at least two cups of fruit in our daily diet. The more you run the greater your fruit allowance can be.
Rule #5: Take one day off each week.
On this eating plan, you get one cheat day per week in what’s known as a “Dieters Gone Wild” day. Here, you’re encouraged to eat and drink whatever you want in whatever quantities your stomach desires. The diet author believes that one-day gluttony can provide psychological benefits, lessen cravings for vice foods on the other six days, and improve fat loss efforts by bumping up calorie intake once per week and making sure your metabolic rate doesn’t drop in the face of caloric restriction.
Need to Know: There’s no real medical evidence for the assertion that single-day binges do much to maintain diet compliance or keep your metabolism revving along. “First off, the name in itself [Dieters Gone Wild or Cheat Day] creates a negative connotation and a heightened excitement creating an unhealthy relationship with food,” cautions McConville.
“Cheat days also create even more categorization of foods into good versus bad, healthy versus unhealthy, which is a slippery slope for disordered eating,” she adds. If you can’t wait for an eat-what-you-want cheat day to come around, it’s a good sign that mentally you think the rest of your diet is restrictive or undesirable.
Your Move: A better approach is to cut yourself some slack and scatter moderate amounts of your favorite foods throughout the week as part of an overall balanced, health-forward diet that supports your training. That way, you won’t be left with feelings of lingering guilt or be creating an unhealthy relationship with food.
The Bottom Line:
Yes, some have successfully lost weight and kept it off by following the rather straightforward eating guidelines of the Slow Carb Diet. But in many cases, rigid diets like this one, which leaves little room for a more balanced approach to eating, are a recipe for failure. You’ll likely drop pounds at the outset when following the diet’s blueprint, but that is the case with nearly any diet and research shows it rarely lasts. Plus, the restrictions may not sufficiently support your run training.
Using data from 121 clinical trials, a report in The BMJ found that 14 popular diets led to modest weight loss and improvements in blood pressure at six months for overweight people, but by 12 months the effects on body weight and heart disease risk had largely disappeared. Really, for any diet to work it needs to be sustainable long-term, and this one may not be it.
I love to travel and was fortunate enough to travel to Colombia, Thailand, Peru, and Nepal last year. While these countries are beautiful, exotic, and fascinating to visit, their sanitation, and water supplies—as well as food preparation—are not up to the same standards as we have in the United States. In spite of taking all the usual precautions, both my significant other and I got very ill in Colombia. In fact, we were sick for a good two and a half weeks after we got home, with all the symptoms of a serious Giardia infection, which is an amoebic parasitic infection. Symptoms include fever, aches, pains, chills, severe stomach pains, diarrhea, nausea, weight loss. It was miserable!
The general conventional treatment for giardia infections is a prescription antibiotic, which as you probably already know, will wipe out all the beneficial bacteria in your body, as well as the bad stuff. In addition, many infections are now antibiotic-resistant, making them even harder to eliminate with conventional medical antibiotics. Before resorting to antibiotics, I thought I’d try a proven natural remedy first.
After doing some research, I purchased oregano oil capsules, took as directed, and was good as new in 24 hours. Now we never travel without it—and it has saved us numerous times! As soon as I feel any kind of tummy troubles coming on, I start taking the recommended amount as a precaution, and viola! All good! In fact, I can say, that since that trip to Colombia, I have traveled to Thailand, Peru and Nepal and have not had any ‘issues’ whatsoever!
Oregano oil to the rescue!
Oregano has been used all the way back in ancient Grecian times as a highly effective medicinal herb. The Greeks used it for wounds, insect bites, snakebites, digestive and respiratory infections–and for good reason–oregano oil is the ultimate natural antibiotic, antiviral, and antifungal!
Oregano oil is also incredibly effective against food poisoning, stomach flu, candida infections, ringworm, eczema, sinus infections, nail fungus, acne, skin infections, insect bites, warts, allergies, and more. However, oregano oil is very strong and can be irritating, so it must be diluted in a carrier oil when using on the skin.
When taken internally, it is best to purchase and take as a prepared capsule, so you get the proper strength and dosage.
The active ingredients in oregano oil include phenols, carvacrol (60-80%) and thymol (5%) which provide its antiseptic, anti-fungal, anti-viral and antioxidant components. Other ingredients include terpenes, pinene and terinene which contribute to the antiseptic, anti-viral, anti-inflammatory and anesthetic properties.
All in all, over 800 studies have been conducted on oregano oil and its amazing healing abilities.
Carvacrol is scientifically proven to be highly effective in killing off dangerous staphylococcus, norovirus, E.coli, listeria, campylobacter, and salmonella—all organisms that can cause violent food poisoning. Even better than an antibiotic (which only kills bacteria), carvacrol is a highly effective antiviral as well. Carvacrol is also an anti-inflammatory aid and can be used to calm down redness and swelling due to injuries or allergic reactions and insect bites. Studies show carvacrol works against candida overgrowth in the mouth or digestive tract, helps kill cancer cells, and even helps to lower blood sugar.
As with any information, seek medical help and answers before trying something new on your own. I did not write this nor do I agree or disagree with the article. I am just passing along information so you can make a informed decision on your own.
People with diabetes are not more likely to get COVID-19 than the general population.
The problem people with diabetes face is primarily a problem of worse outcomes, not greater chance of contracting the virus. In China, where most cases have occurred so far, people with diabetes had much higher rates of serious complications and death than people without diabetes—and generally we believe that the more health conditions someone has (for example, diabetes and heart disease), the higher their chance of getting serious complications from COVID-19. We expect the death rate to decline over time as we get better at detecting and treating this specific virus.
People with diabetes do face a higher chance of experiencing serious complications from COVID-19.
In general, people with diabetes are more likely to experience severe symptoms and complications when infected with a virus.If diabetes is well-managed, the risk of getting severely sick from COVID-19 is about the same as the general population.
When people with diabetes do not manage their diabetes well and experience fluctuating blood sugars, they are generally at risk for a number of diabetes-related complications. Having heart disease or other complications in addition to diabetes could worsen the chance of getting seriously ill from COVID-19, like other viral infections, because your body’s ability to fight off an infection is compromised.
Viral infections can also increase inflammation, or internal swelling, in people with diabetes. This is also caused by above-target blood sugars, and both could contribute to more severe complications.
When sick with a viral infection, people with diabetes do face an increased risk of DKA (diabetic ketoacidosis), commonly experienced by people with type 1 diabetes. DKA can make it challenging to manage your fluid intake and electrolyte levels—which is important in managing sepsis. Sepsis and septic shock are some of the more serious complications that some people with COVID-19 have experienced.
COVID-19 is different from the seasonal flu.
COVID-19 is proving to be a more serious illness than seasonal flu in everyone, including people with diabetes. All of the standard precautions to avoid infection that have been widely reported are even more important when dealing with this virus.
Recommended safety precautions are the same as for flu, such as frequent hand washing and covering coughs and sneezes with a tissue or your elbow. The CDC does not recommend the use of face masks by people who are not infected.
We encourage people with diabetes to follow the guidance of the CDC and to review how you manage sick days—preparing for a sick day can make it easier.
The risks are similar for people with type 1 and type 2 diabetes.
In general, we don’t know of any reason to think COVID-19 will pose a difference in risk between type 1 and type 2 diabetes. More important is that people with either type of diabetes vary in their age, complications and how well they have been managing their diabetes.
People who already have diabetes-related health problems are likely to have worse outcomes if they contract COVID-19 than people with diabetes who are otherwise healthy, whichever type of diabetes they have.
Manufacturers are not reporting that COVID-19 is impacting access to insulin and other supplies.
Leading manufacturers are reporting that COVID-19 is not having an impact on their current manufacturing and distribution capabilities for insulin and other supplies at this time. We are continuing to monitor the situation and will provide updates should anything change. If you are struggling to pay for insulin or know someone who is, the ADA has resources to help—visit InsulinHelp.org.
If COVID-19 is spreading in your community, take extra measures to put distance between yourself and other people to further reduce your risk of being exposed to this new virus. Stay home as much as possible.
Before you get sick, make a plan:
Gather your supplies:
Phone numbers of your doctors and healthcare team, your pharmacy and your insurance provider
List of medications and doses (including vitamins and supplements)
Simple carbs like regular soda, honey, jam, Jell-O, hard candies or popsicles to help keep your blood sugar up if you are at risk for lows and too ill to eat
If a state of emergency is declared, get extra refills on your prescriptions so you do not have to leave the house
If you can’t get to the pharmacy, find out about having your medications delivered
Always have enough insulin for the week ahead, in case you get sick or cannot refill
If you are struggling to pay for insulin or know someone who is, the ADA has resources to help—visit InsulinHelp.org
Extra supplies like rubbing alcohol and soap to wash your hands
Glucagon and ketone strips, in case of lows and highs
Have enough household items and groceries on hand so that you will be prepared to stay at home for a period of time
Talk to your health care team about the following:
When to call your doctor’s office (for ketones, changes in food intake, medication adjustments, etc.)
How often to check your blood sugar
When to check for ketones
Medications you should use for colds, flu, virus, and infections
Any changes to your diabetes medications when you are sick
Take everyday precautions:
Avoid close contact with people who are sick
Take preventive actions:
Clean your hands often
Wash your hands often with soap and water for at least 20 seconds, especially after blowing your nose, coughing, or sneezing, or having been in a public place.
If soap and water are not available, use a hand sanitizer that contains at least 60% alcohol.
To the extent possible, avoid touching high-touch surfaces in public places–elevator buttons, door handles, handrails, handshaking with people, etc. Use a tissue or your sleeve to cover your hand or finger if you must touch something.
Wash your hands after touching surfaces in public places.
Avoid touching your face, nose, eyes, etc.
Clean and disinfect your home to remove germs: practice routine cleaning of frequently touched surfaces (for example: tables, doorknobs, light switches, handles, desks, toilets, faucets, sinks & cell phones)
Avoid crowds, especially in poorly ventilated spaces. Your risk of exposure to respiratory viruses like COVID-19 may increase in crowded, closed-in settings with little air circulation if there are people in the crowd who are sick.
Avoid all non-essential travel including plane trips, and especially avoid embarking on cruise ships.
Watch for emergency warning signs:
If you develop emergency warning signs for COVID-19 get medical attention immediately. In adults, emergency warning signs include:
Difficulty breathing or shortness of breath
Persistent pain or pressure in the chest
New confusion or inability to arouse
Bluish lips or face
If you feel like you are developing symptoms, call your doctor:
Pay attention for potential COVID-19 symptoms including fever, dry cough and shortness of breath. If you feel like you are developing symptoms, call your doctor.
When you call:
Have your glucose reading available
Have your ketone reading available
Keep track of your fluid consumption (you can use a 1-liter water bottle) and report
Be clear on your symptoms (for example: are you nauseated? Just a stuffy nose?)
Ask your questions on how to manage your diabetes
If you do get sick, know what to do:
Here are some common tips, which may vary for each person:
Drink lots of fluids. If you’re having trouble keeping water down, have small sips every 15 minutes or so throughout the day to avoid dehydration.
If you are experiencing a low (blood sugar below 70 mg/dl or your target range), eat 15 grams of simple carbs that are easy to digest like honey, jam, Jell-O, hard candy, popsicles, juice or regular soda, and re-check your blood sugar in 15 minutes to make sure your levels are rising. Check your blood sugar extra times throughout the day and night (generally, every 2-3 hours; if using a CGM, monitor frequently).
Your child’s Section 504 Plan should include accommodation for extra sick days without penalty. This would apply if your child is sick or if you choose to keep him or her home from school to avoid contagion with COVID-19.
People with diabetes who are incarcerated or in police custody are entitled to appropriate and adequate medical care, and their medical needs may change during infectious disease outbreaks.
If you are concerned you are being treated unfairly because of your diabetes, contact us to seek help from our Legal Advocacy team.