Lose Weight: 130 Pounds Lost

Lose Weight

Name: Nick Guile

Age: 22

Height: 6’0”

Before: 290 lbs.

After: 160 lbs.

What was the turning point that prompted you to lose weight?

I had always been one of the bigger kids in my class. By 10th grade I started realizing just how overweight I actually was. Climbing stairs in between classes at school would leave me out of breath. My weight was causing me a lot of body image issues. I didn’t want these things to hold me back from all of the opportunities coming up, like prom and going to college, so I decided it was time to make a change.

When did you start trying to lose weight?

I began working to lose weight at the start of 2011, halfway through my sophomore year of high school. I started by changing my eating habits and incorporating exercise into my daily routine. At the beginning of high school I would do everything I could to avoid gym class because it made me feel so uncomfortable, but when I started trying to lose weight I would use gym class as an opportunity to burn calories. I also started walking every night and using games like Wii Fit to track my weight loss and help me reach my goals. I began avoiding sugary drinks like soda and cut way back on my snacking throughout the day. I also made small changes like switching from white bread and rice to healthier carbohydrates like brown rice and multigrain bread.

By the end of my senior year of high school I had lost 90 pounds. I continued to lose weight throughout my freshman year of college and I dropped an additional 40 pounds.

What was your biggest challenge?

My biggest challenge was not throwing off my diet with junk food. I really enjoy sugary, fattening treats like cupcakes and cookies, so even having them in the house when I was trying to lose weight was a challenge for me. You don’t necessarily have to cut these out of your diet completely while losing weight, but you certainly can’t be enjoying them every day either.

Were there any times when you wanted to quit or give up? How did you stay motivated?

There were a few times when I would get frustrated with my progress and not want to do my workout for the day. When this happened, I would allow myself to skip a day, but it meant I’d have to work even harder the next day.

If you reached a weight loss plateau, how did you break out of the rut?

There were a few times when I hit a plateau and was not losing as much weight as I had expected. When this happened I would use high intensity interval training (HIIT) during cardio, and after a few days I would start seeing results again. I also found it helpful to not weigh myself too often (no more than once a week) to avoid getting caught up on the number on the scale.

What’s your current exercise routine?

When the weather is nice, I still like to walk a few miles each night. During the winter I play dance games on Nintendo Wii for a fun workout and do Insanity DVDs whenever possible.

What’s your daily diet look like?

I’m less strict with my diet now compared to when I was trying to lose weight, but for breakfast I’ll normally have something like oatmeal or Greek yogurt. For lunch I’ll have half of a turkey sandwich with baby carrots or sautéed spinach, and one of my favorite things to do for dinner is a salad with grilled chicken breast.

What’s your favorite healthy snack and meal?

A chocolate peanut butter protein shake! I blend ice with ½ cup of water, ½ cup of skim milk, a scoop of chocolate whey protein powder, and just a little bit of peanut butter. I also like to snack on baby carrots with a little bit of hot sauce…is that weird?

How has losing weight changed your life?

Losing weight was one of the best decisions I have ever made. Simple things like walking up a flight of stairs no longer leave me out of breath. I have increased self-esteem and more confidence than I did in high school, and I feel better than ever before.

Do you have any advice for those trying to lose weight?

Make exercise a part of your daily routine. Like I said earlier, I took advantage of my gym class at school to help me work toward my weight loss goals. I also made my walk each night part of my daily routine. When exercise becomes a part of your schedule, it makes it much more enjoyable and it is easier to lose the weight.

Fish Sandwich With Pineapple Slaw

This scrumptious sandwich is reminiscent of a fish sandwich at your favorite seafood joint, but with far less calories and fat!

A fish sandwich doesn’t have to be deep-fried and doesn’t have to be off your list of “healthy” foods. Try our version with a tangy, zesty pineapple slaw.

It’s worth taking the extra minute to chop pineapple slices instead of using crushed pineapple — the crushed is too small and disappears into the slaw.

Reduced-fat mayo and fat-free yogurt help slim down the refreshing and easy pineapple slaw, which has just a touch of sweetness to offset the tart, crunchy coleslaw.

Cajun seasoning helps add loads of zesty, calorie-free flavor to the fish – try using Pacific cod or haddock – which is then dusted lightly in cornmeal and cooked in a skillet in just a few minutes on each side.

The combination of mouthwatering flavors here is exceptional; it’s a summery seafood recipe your family will be begging you to repeat! We like serving it with a side arugula salad, grilled veggies, or steamed corn on the cob.

Fish Sandwich With Pineapple Slaw

Crispy Fish Sandwich With Pineapple Slaw


•2 tablespoon mayonnaise, reduced-fat

•2 tablespoon yogurt, fat-free plain

•2 teaspoon vinegar, rice

•1/8 teaspoon pepper, red, crushed, or up to 1/4 tsp for taste

•8 ounce(s) pineapple ring(s), drained and coarsely chopped

•2 cup(s) coleslaw mix, packaged

•1/4 cup(s) cornmeal

•1 1/4 pounds fish, haddock fillets, skinned and cut into 4 portions, or Pacific cod

•1/2 teaspoon Cajun seasoning

•1/4 teaspoon salt

•4 teaspoon oil, canola, divided

•8 slice(s) bread, 100% whole-wheat, toasted


1. Whisk mayonnaise, yogurt, vinegar and crushed red pepper to taste in a medium bowl. Add pineapple and coleslaw mix and stir to combine.

2. Place cornmeal in a shallow dish. Sprinkle both sides of fish with Cajun seasoning and salt. Dredge the fish in the cornmeal.

3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add half the fish and cook until golden, about 2 minutes per side.

4. Transfer to a plate and repeat with the remaining 2 teaspoons oil and fish, adjusting heat as necessary to prevent burning.

5. Top toasted bread with the fish and pineapple slaw to make sandwiches. Serve immediately.

Nutrition Details:

per servingCalories 425, Fat 9g, Cholesterol 105mg, Sodium 684mg, Saturated Fat 1g, Protein 44g, Fiber 7g, Carbohydrates 42g

Jumbo Prawns and Balsamic-Orange Onions

Jumbo Prawns and Balsamic-Orange Onions

Slowly roasted orange-scented sweet onions are a delicious foil for shrimp. A small amount of prep yields a luscious entree. Serve with tortillas or rice.

Shrimp is the more general term throughout North America, particularly in the United States, where it is used for almost all species.

The term prawn is less commonly used in the United States, being applied mainly to larger shrimps and those living in fresh water.

It’s a prawn, it’s a shrimp, it’s a delicious crustacean! We’re happy when either lands on our plate, but if you truly need to know the difference, we can point you in the right direction. For the record: you’d be hard-pressed to tell them apart by taste-test alone.

Inspect a specimen with its shell intact (otherwise you may never know). Does it have claws on two or three of its five pairs of legs? Two means shrimp, three means prawn.

And no legs means you bought your prawns or shrimp pre-shelled and have much less prep work to do. Other ways to tell, keeping in mind that in many parts of the world, especially in the Commonwealth, “prawn” and “shrimp” are interchangeable: prawns are typically harvested from fresh water and shrimp from salt, and prawns will usually be larger than shrimp — think tiger prawns, although both shrimp and prawns come in a huge variety of sizes and shapes.

If you find yourself caring way too much whether the fishmonger is trying to pull a fast one on you, remember: it literally doesn’t matter whether you have shrimp or prawns, as long as you don’t overcook either. Maybe re-focus your energies on finding really great olive oil or the perfect skewer for a shrimp/prawn

SERVINGS: 4   |  TOTAL TIME: 2 hr 25 min


  • 2 large onion(s), sweet sliced
  • 2 tablespoon oil, olive, extra-virgin
  • 1 teaspoon salt, Kosher
  • 1 teaspoon orange peel (zest), grated
  • 1 medium orange(s) juice of
  • 2 tablespoon vinegar, balsamic
  • 1 teaspoon rosemary, fresh finely chopped
  • 1 pinch pepper, red, crushed
  • 12 large shrimp, raw (6-8 per pound), peeled and deveined
  • 1/4 cup(s) scallion(s) (green onions)sliced


1. Preheat oven to 400°F.

2. Toss onions, oil and salt in a 9-by-13-inch baking pan until coated. Cover with foil. Bake until softened and juicy, about 45 minutes.

3. Remove foil, stir and continue baking, uncovered, until the onions around the edges of the pan are lightly golden, 25 to 30 minutes.
4. Stir in orange zest, orange juice, vinegar, rosemary and crushed red pepper. Bake until most of the liquid has evaporated, about 30 minutes.
5. Stir in shrimp and bake until cooked through, 20 to 25 minutes. Stir in scallion greens and serve.

Nutrition Details

per servingCalories 314, Fat 10g, Cholesterol 259mg, Sodium 550mg, Saturated Fat 2g, Protein 36g, Fiber 2g, Carbohydrates18g

Trends in Diabetes Tools

Trends in Diabetes Tools

Kelly Rawlings is editorial director of Diabetes Forecast magazine, the healthy living magazine published by the American Diabetes Association. She’s lived with diabetes since 1973. She is really glad that—among many other improvements in diabetes tools and care—blood glucose meters have replaced the color-changing Clinitest tablets used once-upon-a-time to test urine for glucose. Yeah, like that did any good.

More products, more choices are two trends in the diabetes tools, product and device industry. Consider blood glucose meters: we counted 93 as we gathered product information and specs for the Diabetes Forecast 2016 Consumer Guide. The annual issue features medical devices and other tools designed to help people take care of their diabetes day in, day out.

The Consumer Guide also takes a look at what’s trending in the product development pipeline and how such innovations may be able to help people with diabetes. Here are some notable trends in not-yet-available products. Some you may be able to buy before the end of the year; others may require months more of rigorous testing and FDA regulatory clearance.

1. Patch “pumps” for people with type 2 diabetes who use insulin. There’s one product on the U.S. market currently, the V-Go, and the Imperium patch pump is in testing. These disposable insulin delivery devices release a pre-set basal rate throughout the day and allow the user to type in bolus amounts for mealtimes. The idea is that a steady stream of insulin may more closely mimic what the body needs rather than giving large doses by injection (which sometimes aren’t absorbed well).

2. Infusion set improvements. Infusion sets are needed to get the insulin in a pump from the cartridge to just under the skin, where the insulin can be absorbed into the blood stream. Current infusion sets are indicated for no more than three days of wear and can clog and/or irritate the skin—which means insulin may not be absorbed as well as it should and can be an infection risk. One new developmental product by BD has an opening at the end of the cannula that stays under the skin and on the side—offering two outlets for the insulin and thus the hope of fewer clogs or insulin interruptions.

3. User-friendly delivery methods for glucagon. This rescue medication is used by someone else to treat a severe low in a person with diabetes who is unconscious or otherwise unable to eat or drink something containing glucose. Currently, glucagon powder has to be mixed with a sterile solution and injected—without training and in the middle of an emergency situation, this can be difficult. New forms of investigational glucagon are a Lilly intranasal version delivered by a puff into the nose (where the medication is rapidly absorbed into the bloodstream) or a peel-and-stick patch by Zosano Pharma.

4. Insulin pen memory aids. Insulin pens with memory features that show when the last dose was delivered have come and gone. People who use pens love that feature (yes, in my injection days, before using a pump, I would sometimes give a dose and later not be sure if I really had delivered the insulin). Now, clip-on memory devices as well as app-enabled pens like that being developed by InPen are in the works to help users keep track of the timing and size of their doses.

5. Fashion and function. People with diabetes have long wondered why their meters, pumps, and other devices aren’t as attractive and functional as their smartphones. I won’t get into all the challenges, but I can report that meter makers are designing app-enabled devices that look more like cosmetic accessories than medical devices. Goodbye clunky plastic “bricks,” hello rose gold OneDrop meter and its companion lancing device, which looks as sleek and shiny as a high-end lipstick!

More products, more choices are a good thing for people with diabetes. Of course, here’s hoping that manufacturers are listening to empowered patients when it comes to designing product features that consumers like best.
By Kelly Rawlings, Editorial Director, Diabetes Forecast magazine

Exercising With Diabetes

Exercising With Diabetes

Jennifer Okemah is a Certified Diabetes Educator and Certified Sports Specialist in dietetics. She is the director of four diabetes centers in the Seattle area.



Although her centers see all patients with all types of diabetes, she specializes in technology devices related to diabetes (pumps, meters, CGMs). Jennifer is an avid participant in many JDRF Ride to Cure 100-mile destination rides, is a certified Stand Up Paddleboard instructor, and has completed her 200-hour yoga teacher training.



In this post she’ll discuss dealing with the highs and lows of exercising with diabetes.

So you wanna exercise, but every time you start your lofty goals, you have a low blood sugar. Or, a high blood sugar. What gives?

Nerd alert: exercise, in general, can be a potent blood-glucose-lowering tool by nature of skeletal muscle burning glucose independent of insulin being present. To be precise, that means your little Glut4 transporters are opening up like daffodils in the spring, letting glucose into the cells and burning the fuel.

Usually, insulin is required to open up the transporter to let glucose in, but not for these little bad boys when you exercise. This is the very nature of the benefits of exercise with or without diabetes.

However, when you just gave yourself a full-on bolus with your meal before your workout, you now have two to three factors on board that are working hard to lower your blood sugar: bolus from your meal, basal insulin, and added exercise. This explains acute exercise-induced hypoglycemia.

There is a whole lot going on here. Sometimes my clients try to out-smart this process and turn their insulin pumps off during exercise. “That’ll teach that basal rate to stop causing my lows.” This is not usually a smart idea, as I can almost guarantee a rebound hyperglycemic excursion.

An exception to this would be a very conditioned athlete during an endurance event. Their muscle cells are like a million little furnaces burning glucose, usually with very little insulin usage.

However, in normal human subjects, such as us non-professional athletes with diabetes, we must remember that our “linebacker” liver (not the brightest, but works the hardest) is constantly spilling out glucose to keep us alive, and it works harder when blood glucose is low-ish.

Glucagon controls this, and glucagon can be wonky in diabetes. This is why you can actually have a high blood sugar after exercising. And this is why turning off your pump is probably not a good idea unless you are already bottoming out.

Fuel plan (hint: it involves carbs)

One of the key aspects I counsel clients on is to not fuel up to their insulin. You are an athlete, or at least you play one on TV. Regardless, you need fuel. Eat or drink your fuel as any other athlete, but don’t “carb load,” as your liver and muscle capacity to store glycogen is finite and the liver is already leaky.

Any left-over glucose will be reported on your meter as a higher than necessary number and require a correction. (Please don’t do a FULL correction when exercising. I whispered that, but I hope you heard it.) Therefore, eat your usual carbs you need for fuel.

And for the love of human physiology, you NEED carbs. Make them good quality ones, keep the quantity of grams in check, and keep the fat low so carb absorption is accessible when you need it. Consider a lower bolus than usual so you have a buffer to burn excessive glucose without a consequence of a low.

Don’t forget to fuel during your workout or event. If it lasts more than 30 to 45 minutes, you may benefit from a small carb source to continue to fuel you. This is the time to keep the carbs in small doses and more simple, so you can continue to burn the fuel.

Think of your fuel and hydration plan with exercise like a throttle set to “purr.” Don’t rev your engine by entering into exercise with a marginal blood glucose and then hitting the gym like Captain America.

Most athletes (I’m counting you too, you weekend warriors), like to enter into a workout with a blood glucose of 150 to 250 mg/dL depending on the type of exercise and the duration.

Do what is comfortable, but don’t accept negative consequences as “this is my diabetes.” There are a myriad of factors involved in that number on the meter.

But now I’m high…

Post-exercise highs, if not due to full suspension of insulin delivery, can be due to overindulging in carbs and not bolusing at all, or it could be counter-regulatory hormones kicking in.

This generally happens with newly incorporated exercise plans or high-intensity exercise in short durations. Essentially, this means that whatever you are doing, your body is registering it as stress—similar to our Homo sapien relatives being chased by a T. rex. Wait. They didn’t live at the same time, did they? Well, you get the picture.

Fuel and hydration in the presence of diabetes and exercise can be tricky. Good thing we have science and logic to help us through most of it. I can’t wait to hear how you all are doing it and the questions you may ponder and ask.
By Jennifer Okemah, CDE, CSS for http://www.diabeticconnect.com/.

The Cost of Diabetes Care

For a person with diabetes, medical care costs can be more than double. Learn how to create a diabetes budget you can live with.

The Cost of Diabetes Care

Diabetes can be a costly condition to manage. According to the American Diabetes Association (ADA), the cost of diabetes in the United States is more than $245 billion a year, which includes direct medical costs and the cost of reduced productivity. For a person living with diabetes, medical expenses are about 2.3 times higher than those for the average person without diabetes. People with diabetes accrue about $7,900 in diabetes-related healthcare costs annually and about $5,800 because of other health problems.

One bright spot, according to the ADA, is the Affordable Care Act, which President Obama signed into law in 2010 and which has helped people with diabetes keep their insurance coverage and has broadened healthcare options to help manage costs.

Whether you get your coverage through private health insurance, Medicare, Medicaid, your employer, or the Affordable Care Act, it’s important to read the fine print on your policy so you understand all the costs, including deductibles, copays, and prescription costs.

Breaking Down the Costs of Diabetes

Researchers with the ADA crunched data from national surveys and health databases and determined that the bulk of diabetes costs occur in these categories:

  • 43 percent for hospital inpatient care.
  • 18 percent for prescription medications.
  • 12 percent for anti-diabetic agents and supplies.
  • 9 percent for physician office visits.
  • 8 percent for residential care facilities.

The data were published in the April 2013 issue of Diabetes Care.

Shannon Knapp, RN, a diabetes educator at the Cleveland Clinic in Ohio, suggests looking at the following elements when calculating the cost of your diabetes care:

  • Diabetes medications. These include oral medications, insulin, and other injectable medication for diabetes. “Some of the newer and better medications don’t yet have generics and aren’t covered by insurance,” Knapp says. “One option is to contact drug companies directly for assistance.” Sometimes drug manufacturers can offer discount coupons or rebates so you can afford to continue taking your medications. The ADA offers a list ofprescription assistance resources. Also, when shopping for prescription drug coverage, choose the plan with affordable copays for the drugs you use, recommends the AARP.
  • Testing supplies. Blood testing meters are a limited cost for people with diabetes, but lancets and testing strips are an ongoing expense. “Meters are usually covered, or they may be free from your doctor’s office,” Knapp says. “Lancets are cheap, but testing strips are expensive.” And, she adds, your preferred type of strips may not be covered if your insurance pays for only a certain type of meter that uses different strips.
  • Injection supplies. Beyond the medication itself, be sure to factor in alcohol swabs, syringes, pen needles, and anything else you use for insulin injection.
  • Insulin pump. Pumps and the supplies you need to keep them going are usually covered by insurance, but you may have a copay. “For someone without insurance, it can cost more than $7,000 just to get a pump set up,” Knapp says. “Even with insurance coverage, copays can add up to around $2,000 to get a pump started.”
  • Continuous glucose monitoring. “Continuous blood sugar monitoring isn’t as widely covered as an insulin pump, but coverage is improving,” Knapp notes. “You need to include the initial cost and the cost of regular supply shipments.”
  • Doctor visits. Calculations should include the cost of seeing your primary care doctor as well as any specialists. You may have different copays to factor in. It’s not uncommon for a person with diabetes to also see a diabetes specialist (endocrinologist), an eye doctor (ophthalmologist), a kidney specialist (nephrologist), a foot doctor (podiatrist), and a heart specialist (cardiologist), according to the ADA.
  • Healthy food. “People with diabetes should shop for fresh, unprocessed foods,” Knapp says. Work with a diabetes educator to learn how to read nutrition labels and shop for diet-friendly bargains. Reading the weekly circular from your local grocery store might help.
  • Weight loss/fitness program. “Weight loss is important for people with diabetes who are also overweight, and many people rely on weight loss programs like Weight Watchers or a gym membership to stay fit,” Knapp says. Factor in these costs as well.

Health Insurance for Diabetes

According to the ADA, the average person living with diabetes has more than $13,000 a year in healthcare expenses — much of which should be covered by health insurance.

“It’s impossible to predict what any one individual’s out-of-pocket expenses will be because it depends on the type of insurance he or she has, what kind of aid he or she qualifies for, and what state he or she lives in,” Knapp says. “But it’s safe to say that anyone living with diabetes will have some uncovered healthcare costs.”

If you’re struggling to find insurance for diabetes or need help for the uncovered costs of diabetes, check out the following resources for information about financial support:

Create a Budget for Diabetes Costs

Having a budget is important for everyone, but it’s essential when you’re managing diabetes, especially during hard financial times.

The Federal Trade Commission has a worksheet you can use to outline your household budget, covering such fixed expenses as housing and utilities. The worksheet also includes health expenses, so you can track your diabetes and healthcare costs over time.

If you’re struggling to keep up with out-of-pocket costs, help is available. If uncovered diabetes medications are taking a big chunk out of your budget, contact prescription assistance programs. If you can save money by switching to a generic drug, ask your doctor to change your prescriptions and shop around to get the lowest price at drugstores. If paying for diabetes supplies is depleting your budget, ask your doctor whether his or her office can provide these supplies at a discount price, or get ideas from others who also struggle with this. Local diabetes organizations and a diabetes support group can also be good resources.

Finally, don’t be afraid to ask your doctor for help. Never skip needed medications or alter your treatment plan on your own because of cost — if finances are preventing you from getting the treatment you need, your doctor needs to know. Covering the cost of diabetes is challenging for many people, but your doctor can direct you to the best support and most useful resources. Don’t let the cost of diabetes get in the way of caring for yourself.

By , Reviewed by Judy Mouchawar, MD, MSPH


— Additional reporting by Madeline Vann, MPH

Diabetes Tips and Tricks

Community Perspective: Diabetes Tips and Tricks

Diabetes is a complex disease to manage, but who better to help us understand it than those who meet its challenges on a daily basis? From storing medications to avoiding those after-meal highs, our community members and returning host Jewels Doskicz covered a wide range of topics on this week’s Twitter chat with diabetes tips and tricks.

Q. One thing I wish someone had taught me about my pump or glucometer is___?

Jewels: How changes in altitude affect insulin delivery when flying.

Other participants:
• That infusion sites and cartridge changes can be done independently.

• I wish I had known that returning to multiple daily injections (MDI) would be difficult, yet it has been so worth it for me.

• I wish someone had taught me that the pump would change my life for the better.

Q. The biggest selling point for my diabetes device has been___?

Jewels: Safety. Exercising with my Dexcom makes diabetes that much easier.

Other participants:
• Ease of use. My pump is easy to use and it helps make my life and management easier.

• Actionable, real-time data which enables real-life tight control.

• The biggest selling point of an insulin pump is being able to adjust basal on the fly. I’m not stuck with the results of an injection hours ago.

Q. My eating habits changed when I learned___?

Jewels: Eating healthfully avoids swimming upstream against blood sugars.

Other participants:
• My eating habits changed when I learned my triglycerides were at heart attack levels and my doctor told me to think about my daughter.

• My eating habits changed when I saw that fewer carbs meant less chance of error.

• We made a radical change when we learned about Dr. Bernstein and read his book Diabetic Solutions.

Q. The best way to avoid after-meal highs is___?

Jewels: To avoid post-meal highs, take insulin early, moderate carbs, and go for a walk.

Other participants:
• Being as accurate as you can with your carb counts (no guesstimating).

• Pre-bolus and going low carb. Also learning to bolus for protein is important.

• I veer low-carb. Best advice I can give, though, is beware of going “too low-carb” because ketones love to breed then.

Q. I enjoy exercising more with diabetes now because___?

Jewels: Exercise is more enjoyable because of continuous glucose monitoring.

Other participants:
• Not sure I’ll ever “enjoy” exercise, but walks on work breaks are relaxing.

• I realized that it shall only benefit me.

• It makes my insulin work better. It also helps with triglycerides, lipids, etc.

Q. Exercise works best for me when I___?

Jewels: When I go at the same time of the day (morning).

Other participants:
• Exercise works best for me when done regularly, in predictable amounts, and on a predictable schedule.

• Exercise works best when you know how your body responds. My son needs a bolus before karate and a temporary basal for soccer.

• Exercise works best for me when I integrate it into my life: housekeeping, carpentry, errands, etc.

Q. When I’m feeling “over my diabetes” this always makes things better___?

Jewels: When I see good numbers. Staying busy also helps blood glucose. It all adds up.

Other participants:
• Family time and work. They take my mind right off diabetes.

• Knowing that there are people with worse disorders. I am lucky to get away with a common one.

• The smile on my son’s face.

Q. When sick with diabetes I bounce back best when I___?

Jewels: Stay hydrated.

Other participants:
• As a mom of a T1D, I bounce back because that’s the only option.

• Take a deep breath and remind myself to take things one day at at time.

Q. I use ketone strips when___?

Jewels: More than a few blood sugars are more than 300. Some people are more prone to ketosis than others.

Other participants:
• I use ketone strips when I’m sick or when I have extended periods of high blood glucose numbers.

• When my son has a tummy bug and is dehydrated.

• I’m sensitive to ketones. Abbott’s Precision Xtra blood ketone meter is a godsend.

Q. The best way to store diabetes medications is___?

Jewels: I leave everything room temperature except my insulin is in the fridge.

Other participants:
• I store insulin in the fridge and the rest of my medications where I know I will find them!

• I have a designated chest of drawers for diabetes supplies (except insulin).

• Never in direct sunlight.

Q. I remember to take my medications when I ___?

Jewels: Taking medications is habitual. When I see the food I’ll be eating, I take them.

Other participants:
• I remember to stick to my treatment plan when I see real-time results data.

• Phone calendar reminders and alarm clock timers for the win.

• I remember to take my medications when the Dexcom starts screaming at me.

Q. if I had one diabetes hack to teach a newly diagnosed person it would be___?

Jewels: Ask for a prescription for lidocaine cream for your child who’s afraid of needles.

Other participants:
• I would say, a constant willingness to learn and persevere.

• Just to know that their blood sugars won’t always be perfect and that is okay.

• Never leave home without your meter and glucose! Not even when you have CGMs.

We want to thank all the participants for sharing their insights and giving us a firsthand look into the world of diabetes management.
By Tom Betar for http://www.diabeticconnect.com/.



The BKT (Bacon, Kale, Tomato) Bowl

Instead of the BLT, it’s the BKT! Nutrient-rich, super-healthy kale makes a special appearance in this easy salad – just one of many awesome picks from Salad Samurai: 100 Cutting-Edge, Ultra-Hearty, Easy-to-Make Salads You Don’t Have to Be Vegan to Love – along with meat-free tempeh bacon and two of summer’s freshest favorites, avocado and tomatoes.

To lessen the time it takes to throw this meal together, use store-bought tempeh bacon (and you can even cook it the night before and warm it just before serving). Homemade tangy vinaigrette is the perfect finishing touch. A satisfying, low-calorie meal, this BKT salad is like eating a light and healthy fast food from your own kitchen!

This BKT salad recipe is an excerpt from “Salad Samurai: 100 Cutting-Edge, Ultra-Hearty, Easy-to-Make Salads You Don’t Have to Be Vegan to Love” by Terry Hope Romero. Reprinted courtesy of Da Capo Lifelong Books.

“Here is THE salad you’ll turn to time and time again, the perfect crowd-pleasing salad meal for vegans, omnivores, and everyone in between: a big leafy bowl of tempeh bacon, kale, avocado, and tomatoes bathed in a tangy vinaigrette. It’s light and healthy fast food from your own kitchen! Awesome any season, it’s especially habit forming when tomatoes are at their summer peak. Fast track this salad with the help of store-bought tempeh bacon.”

Salad-Samurai-02-pg-full-the BKT Salad

Ingredients for the BKT salad:

For the salad:

  • 8 ounces store-bought tempeh bacon
  • 1 pound curly kale
  • 1 red onion, sliced into half-moons
  • 1 pint red cherry tomatoes, sliced in half
  • 1 ripe avocado, diced

For the dressing:

  • 2 tablespoons minced shallots
  • 4 teaspoons apple cider vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon pure maple syrup
  • 1 tablespoon smooth Dijon mustard
  • Pinch of salt
  • Freshly ground black pepper


Prepare the tempeh bacon as directed, then cover to keep warm until ready to use. If using store-bought tempeh bacon, slice it into bite-size pieces and cook as directed until browned on both sides. Tempeh bacon can also be prepared the night before and warmed just before serving.

Strip the kale leaves off the stems, tear or chop into bite-size pieces. Wash and spin the kale dry, then transfer the kale to a large mixing bowl. Whisk all of the dressing ingredients together in a small bowl. Pour half the dressing over the kale and massage the kale for a minute.

Add the tempeh bacon, red onion, tomato, avocado, and remaining dressing to the kale. Use tongs to combine and coat everything with dressing. Serve the BKT salad immediately.

Serves 2.

From Salad Samurai: 100 Cutting-Edge, Ultra-Hearty, Easy-to-Make Salads You Don’t Have to Be Vegan to Love by Terry Hope Romero. Reprinted courtesy of Da Capo Lifelong Books.

Last Updated: 6/30/2014

Apple Cider Vinegar: Myth or Reality?

Apple Cider Vinegar

What are the health benefits of apple cider vinegar?

An apple a day may keep the doctor away, but what about a shot of apple cider vinegar?

Apple cider vinegar has been hailed as a cure-all dietary supplement, with health benefits ranging from relief from allergy symptoms to helping the body burn fat and lose weight.

Proponents of its health benefits cite testimonials from people who believe that drinking the liquid has helped them, but is there any evidence to back up these claims?

Alexa Schmitt, a clinical dietitian at Massachusetts General Hospital, says, “No.” While a few studies have been conducted on the possible health benefits of apple cider vinegar, the number of people in these studies is typically small, and the evidence is not yet convincing. “We have to look at the science,” says Schmitt. “One or two small studies is not enough to prove a benefit.”

Sorting Out Health Benefits of Apple Cider Vinegar


  • Weight loss. According to Schmitt, the idea that apple cider vinegar somehow “speeds up fat loss is altogether a myth.” There is no evidence to suggest that apple cider vinegar can affect metabolism. This is the way an individual breaks down food and burns calories.
  • Feeling full. A 2006 study found that people who took doses of vinegar while eating bread reported feeling more full than people who ate bread alone. While this study has been cited by those who believe in the health benefits of apple cider vinegar, it is important to note that it only tested 12 individuals, and the authors concluded that much more research was needed before firm conclusions could be drawn. This study did not suggest that the way these people burned calories was affected.
  • Cholesterol. Schmitt mentions a successful study that was done on rats but has yet to be replicated in humans. The study found that rats on a diet with an acetic acid supplement had lower cholesterol levels than rats without the acetic acid supplement. Acetic acid is one of the ingredients in apple cider vinegar and many other kinds of vinegar. For those who believe in the health benefits of apple cider vinegar, this study is promising. But there are other things to consider before assuming that the findings will be true in humans — primarily that there are key differences between the metabolism of rats and humans. The study authors recommend that the next trial be on hamsters, which break down fat in a way that is more similar to humans.
  • Diabetes. A few studies have found that apple cider vinegar helped in the management of diabetes; however, these studies are also limited by their small size. One study, which found that taking vinegar at bedtime reduces blood sugar levels the next morning in people with type 2 diabetes, examined only 11 people. Another study found that taking cider vinegar might have some effect on insulin sensitivity in some diabetes patients, but that research, too, was limited by the small number of people being studied.

Although there is not currently good scientific evidence for a health benefit of apple cider vinegar, this may change in the future. Researchers are still involved in some exciting research about apple cider vinegar, and the future is likely to bring better information.
By Connie Brichford | Medically reviewed by Lindsey Marcellin MD, MPH

Slow Roasted Tomatoes

Key nutrients normally lacking from typical Western diets include vitamin C, iron, and vitamin E—all of which you get from eating this superfood!
These tomatoes are placed in the slow-cooker alongside savory spices to bring out the vibrant flavors of this classic summer vegetable.

Slow roasted tomatoes


  • Nonstick cooking spray
  • 2 large firm under ripe tomatoes, halved crosswise (about 10 ounces each)
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried basil, crushed
  • 1/2 teaspoon dried oregano, crushed
  • 1/4 teaspoon dried rosemary, crushed
  • 1/8 teaspoon salt
  • 3/4 cup coarse soft whole wheat bread crumbs (1 slice)
  • 2 tablespoons grated Parmesan cheese
  • Snipped fresh basil (optional)


  1. Lightly coat an unheated 3- or 3 1/2-quart slow cooker with cooking spray. Place tomatoes, cut sides up, in bottom of slow cooker. In a small bowl combine vinegar, olive oil, garlic, dried basil, oregano, rosemary, and salt. Spoon evenly over tomatoes in cooker.
  2. Cover and cook on low-heat setting for 2 hours or on high-heat setting for 1 hour.
  3. Preheat a medium nonstick skillet over medium-high heat. Add the bread crumbs and cook for 2 to 3 minutes or until lightly browned, stirring constantly. Remove from heat; stir in Parmesan cheese.
  4. To serve, remove tomatoes from cooker and place on a serving platter. Drizzle cooking liquid evenly over the tomatoes. Sprinkle with the bread crumb mixture. Let stand for 10 minutes to absorb flavors. If desired, garnish with snipped fresh basil.

Nutritional Facts:

Servings 4
Calories – 96
Carbohydrates – 13g
Saturated Fat – 1g
Protein – 3g
Sodium – 159mg
Dietary Fiber – 3g


1 2 3 95