Saturday was World Diabetes Day 2009. Landmarks all around the world were lit up in blue in honor of diabetes awareness. And Tu Diabetes sponsored an event called "The Big Blue Test," in which people with diabetes would test together, exercise together, and then test again. The point of exercising was to raise awareness of how exercise can help with blood glucose levels.
Thanks to Thing 1, here is my Big Blue Test, in pictures!
It was a beautiful fall day, so I decided to go for a walk. I wanted to see how a lower impact exercise would affect my numbers.
I took a brisk, 15-minute walk, I'm guessing about 3/4 mile to 1 mile in length.
Here's the view from the end of my street. Wish I could have treated you to a view of some lovely horses, too, but the pasture was empty.
"Holy coronitas!!!" You can't see what I'm disbelieving, but it's a reading of...64?!?!
Must be a bad strip, I'll test again....
Must be a bad strip, I'll test again....
So there is some variation on test strips. This batch, on the whole, has seemed a little lower during the month, so it will be interesting to see how I trend on the next batch of test strips. But still, when I looked at other Big Blue Test participants' results on Twitter during the day, many had dramatic drops after only 14 minutes of exercise. I knew exercise was beneficial, but it was interesting to me to see how even mild exercise could make a noticeable difference. As my good friend Foodie McBody tweeted to me, "It's too bad the (weight) scale doesn't show such wonderful and instantaneous results, eh?"
I saw other participants' results going up rather than down; that had to be discouraging! There are variations on how one's body responds to exercise, and I've noticed this in my own experience. Sometimes I tend to run a little higher on race days (race-day excitement affects my blood glucose levels), when I perform harder exercise (stress on my body can raise blood glucose levels-I noticed this more when I was starting to run), and when I am not getting enough rest.
Anyhow, if you're newly diagnosed and have been advised by your doctor or diabetes educator to use exercise as part of your plan to manage your diabetes, why not try your own "big blue test" and see if your results confirm or deny the effect of exercise on your blood glucose levels? (Unless, of course, you cannot exercise due to disability or medical advice!)
Progress last week
7-day blood glucose average: 88 (met goal of less than 120) <-skewed a bit by the BBT
7-day fasting blood glucose average: 95 (met goal of less than 120)
Weight goals: +1.6. Drat, back up in the 190s! I'm not doing so hot with my eating at home...I've pin-pointed it to stress-feeding, and I need to figure out a better outlet than grabbing salty, high-calorie snackage.
- Brought lunch from home on only one work day, but went nice & healthy & somewhat frugally on the buying days and used protein that I already had in my desk (love dry roasted edamame!).
- Ate lots of veggies. I think this is the first weekend in some time that I didn't make my ratatouille.
- Got in at least 4 meatless meals but 0 fish meals.
- Fiber: at least 4/7 days were over 30.
Exercise goals: Didn't meet 30/day for 5 days, but I wasn't expecting to do so this week.
Total estimated mileage: 21.56 miles
- Wednesday: 20 minutes run (1.44 miles)
- Thursday: 40 minutes walk (1.84 miles) + 10 minute video (ab exercises)
- Friday: 37 minutes (20 walking the dog, .25; 17 running, 1.44 miles) + 1 hour vigorous playing at the park with the kids
- Saturday: 15 minutes walk (.75 mile)
- Sunday: 15 minutes on stationary bike (no mileage estimate)
- Monday: 35 minutes walk (1.84 miles)
- Tuesday: 60 minutes spin class (monitor broken, so I have no idea of the distance; estimating 14 miles)
Sleep: Met goal of 7 hours/night.
Goals for this week
7-day blood glucose average goal and fasting numbers: below 120.
Weight goal: Maintain or make progress toward goal.
- Keep going with the veggies!
- Rein in the nuts and dark chocolate; pass by some of the "just a taste of this" and "I'll have a dab of that." Get the homefront eating under control.
- Bring lunch from home 4/5 work days.
- 4 or more meatless, low-fat meals and 2 or more fish meals.
- Track fiber. Minimum 30 grams fiber/day. (Include both insoluble and soluble sources.)
30 minutes of activity 5 days/week. Prepare as best I can for the Pillar Point 10K on Sunday!
- 7 or more hours sleep/night.