I hope you all had a great summer – I had a busy summer , but I’m looking forward to posting more blogs and interviews with leading figures in diabetes and athletics – stay tuned because I’ve got some good ones coming up!

I recently was interviewed by Daniel Hargenrader, aka the DiabetesDominator.  Here’s the interview. 

From Ryan’s website:

Ryan Reed began his first full NASCAR Xfinity Season at the start of 2014. He finished 9th in overall standings, with 1 top 5 finish and 14 top 15 finishes. His season best took place at Daytona Intentional Speedway, where he finished 4th. He will start his 2nd Season in the NASCAR Xfinity Series with the No 16 team in 2015.

Reed's racing career began at a young age, capturing the Kid's Kart Track Championship at the age of four. The Bakersfield, California native followed that up by becoming the Junior 1 Comer and HPV Karting Track Champion at age eight.

You can read the rest of Ryan’s bio on his site DriveToStopDiabetes

Alissa:       Can you tell me about your diabetes, how you were diagnosed and what were your symptoms?

Ryan:        In 2011, I was living and loving life. One morning I woke up and was incredibly thirsty. It was so severe! It felt as if I hadn't had water in days. I was continuously drinking water and using the restroom. This went on for two or three months.

I had lost ten to fifteen pounds and didn't feel well at all. When my parents saw me they were terribly concerned and insisted that I seek medical attention. The next day my doctor checked my blood sugar which was 350 fasting. I was diagnosed on the spot with diabetes.

Alissa:       How did you handle your diagnosis emotionally, and how did your parents and family handle it?

Ryan:        My main concern was how it was going to affect my racing. My doctor said I was never going to race again and I was emotionally destitute. I started racing at age four and I was 17 when I was diagnosed. Because I had just started having a lot of success in racing, when I was diagnosed I thought my career was over. My family was very supportive.

Alissa:       Does diabetes run in your family?

Ryan:        No.

Alissa:       What kind of treatment did you initially receive, and how did you find the right doctors and medical support?

Ryan:        I was immediately put on insulin. I started researching athletes with diabetes and I found a story on Charlie Kimball, the Indy car driver. The story spoke of his doctor, Anne Peters, so I researched her. She was in Southern California, only two hours away from my home, and I contacted her and became her patient. The first time I saw her, she was optimistic and confident that I would get back into a race car. That's when things turned around.

Alissa:       How often do you see your endocrinologist and what kind of diabetic regimen are you currently on?

Ryan:        I see my doctor every three months. I used pens and I use a CGM (Dexcom).

Alissa:       You're not on a pump?

Ryan:        No. It gets very hot, about 150 degrees, inside the race car. We didn’t feel confident that the insulin would be effective at those temperatures. We decided the pen was the right treatment for me, and I’m really comfortable with it.

Alissa:       What benefits do you get from Dexcom that made you choose it?

Ryan:        I’m a huge advocate of Dexcom. I went on it very shortly after I was diagnosed. I sometimes go most of the day without checking my blood sugar, and it's always right on.

Alissa:       How did you educate your friends and family when you were younger in school about your diabetes? What kind of diabetic regimen did you follow when you were at school?

Ryan:        When I was diagnosed, I was already in the process of moving to North Carolina and my schoolwork was an independent studies program.  Although I was a senior in high school, I didn’t go to school.  My friends were not only supportive, but they wanted to understand diabetes and the changes that were being made in my life. If I needed anything, they were available. My parents were right there with me the whole time.  I had a really great support group around me!

Alissa:       What is the most common question that you're asked?

Ryan:        I get asked a lot about taking shots every day—does it hurt, or what’s it like?

Alissa:       How demanding is racing? What kind of shape do you need to be in?

Ryan:        There are guys in racing that are in great shape—they’re triathletes and world-class athletes—and then there are guys that aren't. I love being active, and I love being fit—whether racing or not. I do cycling, Crossfit and weight lifting to stay active. In doing so, it benefits for racing endurance.

Alissa:       How did you adjust your diet?

Ryan:        I was really concerned with training and diet limitations. My doctor and nutritionist made sure I could eat and train like an athlete and not have to sacrifice because of my diabetes. It actually motivated me to get in better shape and understand more about what I was putting in my body. I felt like I became healthier and a better athlete.

Alissa:       How did you persevere and become successful in this sport that you're so passionate about when you were told that you may not be able to race again?

Ryan:        It was horrible to be diagnosed and told I couldn’t race. At 17 years old, you take things for granted. My diagnosis motivated me and made me appreciate what I had.

Alissa:       Were you aware of any other colleagues of your race car drivers living with diabetes? If so, were they able to provide you with support or advice?

Ryan:        No one besides Charlie. He was always open to giving advice and I talked to him whenever I was first diagnosed. There really aren’t many people in racing with diabetes—some crew guys, but not any drivers. 

This concludes Part I of II, interview with Ryan Reed.  In the next(and final) part, Ryan talks about how he manages his diabetes while racing, whether or not he uses a CGM, what he does for dehydration and much more!  Register now to be notified when An Interview with Ryan Reed Part II is published!

I’ve been fortunate to have Nicole Brent as been my dietitian.  She has worked closely with me while training for my competitions to manage my diabetes through proper diet and exercise regimen.  Since I’ve known her, I’ve become much more knowledgeable and successful with regulating my blood sugars.  She has always been helpful with diabetic issues that have arisen.  It is such a treat that she has agreed to be interviewed on diabetes, her area of expertise.

Alissa:     Please tell me a little bit about your credentials and how you got involved consulting diabetic clients?

Nicole:   I'm a registered dietitian. I have a bachelor's degree then did an internship; Diabetes is very nutritional-related. Medication, exercise, and diabetes all go together and it's something that I was very interested in and felt that I could be helpful. You need 1000 hours working with patients to be able to become a certified diabetes educator. I attained that goal and became a Certified Diabetes Educator All of this education and experience has provided me with the skills needed to help my patients.

Alissa:     What would be the best way to find a dietitian who specializes in treating diabetics?

Nicole:   The National Certification Board for Diabetes Educators website is http://www.ncbde.org . Your zip code will give you a list of all the Certified Diabetes educators in your area.   Also, if you talk to your endocrinologist, then he/she may have a dietitian that they work closely with. We work very closely with Texas Diabetes and many other physicians and endocrinologists in Austin.

Alissa:     Cost is always a factor when making medical decision.  There are so many expenses that diabetics incur that create financial difficulties. If somebody needs to see a dietitian and they can't afford it for some reason, how do you advise somebody to be able to get that dietary care?

Nicole:   Usually, your insurance covers it if you have diabetes, but it just depends on your insurance.

Alissa:     Are there alternative methods of coverage if insurance doesn't pay for it?

Nicole:   I don't know about that. That would be up to your employer. 

Alissa:     Where can I find a dietitian who works with diabetic patients? Are there special certifications needed for this?

Nicole:   There is a certification, which is not just for dietitians, but for practitioners who works with diabetics. It is called a Certified Diabetes Educator or CDE. You can go to their website, http://www.ncbde.org, to find a CDE.  Practitioners working with diabetic clients, including nurse practitioners, physician's assistants, and dietitians should be a Certified Diabetes Educator or CDE.

Alissa:     Are there specializations or certifications for dietitians to work with children with diabetes?

Nicole:   There's not a certification for a diabetes educator to just work with children, however, there’s a Certified Specialist in Pediatrics or CSP.  You can find board certified specialists in pediatric nutrition at The Commission on Dietetic Registration website, www.cdrnet.org.

Alissa:     Craving sugar is a symptom of diabetics, but could something else cause this?

Nicole:   I don't know that craving sugar is necessarily a symptom of diabetes. It depends on the person. Sometimes, it will come from the fact that someone knows they shouldn't be eating a lot of sugar causing them to want it more.  That’s just human nature.  One thing that will cause craving more sugar is if we are getting inadequate carbohydrate in our diet.

Alissa:     What are the biggest differences between diets for diabetics verse non-diabetics?

Nicole:   If I’m working with a diabetic patient and their goal is weight loss, we would be focusing on carbohydrates, so the emphasis would be carbohydrate counting and making sure that their carbohydrates are under control. Not only does carbohydrate counting help with weight loss, but it also helps to reduce calories because the carbohydrates have the largest percentage of our calories. If diabetes is not a factor, I will still teach carbohydrate counting because it is extremely helpful in weight loss. For non-diabetics total calorie intake and getting adequate exercise are priorities.

Alissa:     What tips do you recommend for measuring carbohydrates?

Nicole:   There are many great apps available to help figure out the carbohydrate content of while eating out.  It is also helpful for foods that don't have labels on them like apples.

Alissa:     The size of apples can vary greatly.  How do you carbohydrate in an accurate way?  Do you need to weigh it with a scale?  Do you need to measure with cups?  What are your suggestions?

Nicole:   Either way.

Alissa:     Is there a rule of thumb, 15 carbs for certain vegetables or fruits?

Nicole:   No, because there are so many different amounts.  The best way to learn is to measure your foods for a little while. You will learn from practice and experience.  If you measure a cup of rice several times then you are able to eyeball it down the road. 

Alissa:     Are there any danger foods or unsafe foods for people with diabetes? What are good treats and desserts for diabetics?

Nicole:   There is no list of food that is off limits because you are diabetic.  Certainly there are foods that are better choices.  I know that there are certain triggers for me which can be danger foods if you are diabetic. Same thing with safe foods. 

               I teach my diabetics to try to keep their snack to around 15, and for sure less than 20 grams. 

Alissa:     What would you recommend if somebody with diabetes wanted to have a dessert?

Nicole:   Sugar-free Jell-O is carbohydrate free. Sugar-free pudding has only 15 grams. A granola bar that is high protein is a good choice. Desserts and snacks that range @ 15 grams of carbohydrates are wonderful options. 

Alissa:     What if somebody wanted to have a piece of cake or cookie - what would you recommend?

Nicole:   Keep it small, and then if you're on insulin, you have to cover it. You need to be mindful about checking your sugar and making adjustments with insulin. 

Alissa:     Is NutraSweet or saccharin?  Which would you recommend?

Nicole:   According to the Food and Drug Administration, they are all safe, so that's something that I leave to the client. Some people feel more comfortable with Splenda because it's made from sugar. Some people feel more comfortable with TruVia, green leaf, or SweetLeaf because they are from a leaf, so they feel it is more natural.  Be aware of the amount of these sugar substitutes that are being used, so they are not overused. 

Alissa:     Is there a limit on how much sweetener you can use per day? Do they have carbs?

Nicole:   They do not have carbohydrates in them.  Some of them are equivalent to 20 to 22 diet sodas a day, so be aware.

Alissa:     Do sweeteners have long term side effects?

Nicole:   Everything in life is about moderation. That's the key. If you're not comfortable with it, then don't use them.

Alissa:     I really, really appreciate you, Nicole, as my dietitian and how much you've helped me through my competition season.  I have learned so much from working with you.  I thank you so much for giving me your time and helping me so that I can help others.

Nicole:   You are very welcome, my pleasure Alissa. 

I’ve worked with Dr. Joe Klemczewski over the last year in preparation for my figure competitions.  He has helped me lose weight and regulate my diabetes. 

Alissa: Can you tell me a little bit about your background, credentials and how you
are able to help somebody diet in a healthy way to compete in a fitness
competition like myself?

Dr Joe Klemczewski:   I became interested in nutrition when I was about 12 years old. I changed schools in the fifth grade and new friends pulled me into sports, but I was a chubby inactive kid. I wanted to catch up to my peers—I was inspired by performance, athleticism, and the sheer fun of sport. That led to weight lifting and it was a very positive turn for me. By the time I graduated with a degree in physical therapy, I was on my way to becoming a professional bodybuilder. I pursued a masters in health and doctorate in nutrition to support my hobby, but it naturally pushed me into a career in the fitness industry. After owning a health club for 10 years, I created The Diet Doc, LLC, went back to school for another PhD in health education, started writing and publishing nutrition books, and licensing our program around the world.

Alissa:   Do you believe an athlete with diabetes can compete in a professional sport?
What are the pros and cons?

Dr Joe Klemczewski: It’s absolutely possible, but can be extremely dangerous if the athlete isn’t careful and responsible in monitoring the condition. It’s easy to get caught up in training or performing and end up in a compromised state. The pressure of achievement—especially if others depend on the athlete—can push the condition further away as a priority, symptoms can be ignored, and bad things can happen. The pros, of course, is that activity and exercise is a great benefit to a diabetic. It can prolong life, increase quality of life, and reduce complications.

Alissa: What kind of diet would you use that might be different from somebody who
doesn't have diabetes?

Dr Joe Klemczewski:      I’m a fan of healthy, balanced eating and dieting, so there’s no difference in the way I would treat a diabetic. I constantly emphasize that blood sugar and symptoms are more important than the objectives of a diet. If a diabetic is following a diet of any sort, and they ignore symptoms because the diet they’re following wouldn’t allow for a deviation, it’s more than wrong—it’s irresponsible and can be fatal.

Even though my nutrition practice is naturally diabetic-friendly, I would always be careful to not reduce carbohydrates to levels that would compromise the condition.

Alissa:   What are the health advantages of following your diet regimen as opposed to
other diets commonly used?

Dr  Joe Klemczewski:   I’m always going to include an appropriate amount of protein, but not too much. Diabetes can cause the vascular system and fragile tissues to degenerate and excess protein exacerbates that process. I like to include enough dietary fat to allow for flexibility, but also so that healthy fats can be a consistent part of nutrition. That leaves, carbs, and since I’m not going to suggest a faddish or impractical diet (like very-low-carb diets), there is always room for a good, safe amount of quality carbohydrates.

Alissa: How do you advise competitors or athletes to have a healthy lifestyle
(whether or not they are diabetic)?

Dr Joe Klemczewski:   There’s a growing fascination in the general population diet industry and in physique sport with “flexible dieting.” What was once seen as simplistic—counting calories versus using a hyper-specific, restrictive diet—has become the new trend. I think the original problem with tracking calories was that it wasn’t specific enough. Twenty years ago, the programming I introduced into the industry used flexible dieting principles, but included guidance based on goals and circumstances. I created ranges for protein, carbs, and fat, and offered help in meal planning, but the client could select foods they liked. It took a generation, but now it’s becoming the norm, even with big-box diet chains.

Alissa: What type of foods do you recommend? Is it possible for diabetics to have a
variety in their diet?

Dr Joe Klemczewski:   Absolutely. Just like the premises I began with 20 years ago for non-diabetic clients, it’s important for anyone to enjoy flexibility. It just takes a little dedication to learning what is in food.

Alissa:  Are there any healthy splurge foods a diabetic can enjoy?

Dr Joe Klemczewski:   Even a diabetic can process high-glycemic, sugary carbs, but like anyone, it’s not healthy to make that the norm. Small indulgences are, I think, a normal, healthy part of life. If someone decides never to eat something that would be considered “bad”—ever—that’s their choice. I don’t think it’s possible, and it can lead to obsessive or compulsive issues like bingeing, so I prefer to include small, manageable amounts of decadent foods.

Alissa:  Are there any foods that a nondiabetic can eat differently than a diabetic?

Dr  Joe Klemczewski:   A non-diabetic can certainly get away with abusing food without the acute health consequences, but look at our society: there’s still a cost. That’s why type-II diabetes has become such a health crisis.

Alissa:  Can you can help explain what an athlete, or physique competitor, eats during in-season training and the differences off-season?

Dr  Joe Klemczewski:   Someone trying to accomplish body composition goals—getting leaner or gaining muscle—will need to be objective and consistent. They’re going to eat higher-quality food and avoid deviations as much as possible. But, the goal of anyone should be health regardless. Someone who is diabetic or non-diabetic shouldn’t let their weight deviate greatly, and I would hope their eating habits are healthy year-round. Again, someone not in the acute phase of a training need might enjoy more margin for error and not be quite as diligent, and that’s where flexible dieting comes into play, but I don’t consider there to be dramatic differences. 

I learned something new today that I felt is important.  Sharing the kind of information that can help people is the reason why I enjoy blogging.  I provided my endocrinologist with information from my dietician appointment - the diet for the week and carb counting. I provided my weekly blood sugars as well. 

I was asked what I do when my blood sugar runs low.  I told him I eat my staple of two 3 ounce sweet potatoes and that if my sugar was below 50 and doesn’t go up right away, I’ll eat 6 ounces of sweet potatoes.  The Dr. was surprised at my response, saying that all complex carbs(a sweet potato is a complex carb) take longer for your body to digest, which in turn causes glucose to go up more slowly.  In other words, a complex carb is not a good rescue carb.  In all my years of competing, I had been concerned about sugar ruining my competition, yet 15 grams is 15 grams no matter what kind of carbs you put in your body. 

Quick sugars are any simple sugar such as orange juice, glucose tablets, or glucose gels that get in and out quickly.

HYPOGLYCEMIA SYMPTOMS:  Fast heartbeat, fine tremor, sweating, anxious, hunger, headache, irritable, weakness, and fatigue.

HYPOGLYCEMIA REMEDY:

Check blood sugar → low is considered less than 70mg/dl

1. Treat according to reading
   • Fast-acting carbs 50-59: treat with 30 grams
   •  Less than 50: treat with 45 grams 
2. Wait 15 minutes for conversion to blood glucose and for symptoms to subside
3. Re-check blood sugar - if still less than 70 then treat again, according to the new reading

Examples for 15 grams of carbs:

• 4 oz juice
• 8 oz milk (1 cup)
• 1/3 can regular soda
• 3 square of 4 round glucose tabs
• 3 round peppermint candies (chew)

Alissa: A question I’ve been asked, and it’s a problem both myself and my diabetic daughter - when your blood sugar drops low, what do you suggest eating to stop cravings and hunger - because I know for myself and my daughter, that’s we go on a binge and it’s so hard to avoid, what do you suggest for that?

Dr Blevins:  You’re talking about a craving, and when you get low, your body is saying , protect me, I want to survive.  Somehow all of the hunger mechanisms go haywire.  You can talk yourself through it, but logic doesn’t always win out when it comes to craving. 10-15 grams of simple carbs is the advisable amount to take for a low.  The best approach, generally speaking, is to use a finite amount of carb for example three glucose tabs.  Then you can tell yourself I just took in more or less 15 grams and I know that’s going to work.  That’s probably the best approach.  There’s no particular food that’s going to help a craving .  I tell people you can have half a glass of juice which is about 15 grams or you can have a barrel of juice which is a huge amount of carbs, but your sugar’s not going to go up any faster.  And you’re going to end up with this mega high sugar afterwards if you have a lot to drink or eat.  But the trouble is that it is hard because people notice that they’re very hungry and their body is telling them to eat and drink more of that juice.  So if you can be disciplined to use a finite amount like 15 grams, and be confident that it’s going to work, then you just have to talk yourself through it.  There’s no perfect food that raises it and satisfies cravings immediately

Alissa: I see

Dr. Blevins: I do think that using rapidly absorbed carbs is absolutely what you want to do.  Athletes can use gels sometimes when get low when they’re working out. A common one is hammer gel.  That’s a particular brand, there are tons of them. The glucose tablets you get at the regular pharmacy are good for routine use. 

I'd love to hear how you handle cravings when your blood sugar is low.  Please scroll down and make a comment

Alissa interviewed Dr. Blevins, M.D., Endocrinologist, Texas Diabetes & Endocrinology on caffeine and blood sugar.

Alissa:  Does caffeine affect blood sugar and what effect does it have on exercise?

Dr. Blevins:  I’ve seen some studies that caffeine and coffee can be shown to prevent Type 2 diabetes.  It depends on the person, whether they have diabetes or not, whether it affects their blood sugar or not and also it’s very individual.   We’ve seen quite a number of people who have noticed that when they drink coffee by itself, with nothing in it, no creamer, no sugar, no carbohydrate added, coffee fundamentally doesn't have carbohydrates in it, especially people with type 1 diabetes, that their glucose sometimes briskly, not sky rockets, but rises after drinking coffee.  It’s complicated a bit because, in the morning when people drink the coffee typically, the hormones in the body that normally rise, for example cortisol growth hormone, can cause blood sugar to rise too.  So if a person has nothing to eat in the morning sometimes the blood sugar will rise whether they have coffee or not because of the hormones rising in the morning.  Many people experience when they drink coffee, their glucose, their sugar bumps up even more. That’s not everybody.  It’s not a rule – it’s more of an observation. 

Alissa:  If that were the case and somebody realized that the caffeine in coffee was spiking their blood sugar, do you have a recommendation as an alternative form of caffeine?

Dr. Blevins: I think it’s fundamentally the caffeine in the coffee.  Usually when somebody drinks decaf you don’t see it happen, but I think caffeine probably interacts with the sympathetic nervous system a bit and that can sort of push the blood sugar up a bit, and it has that stimulatory affect and that’s what coffee’s all about and I think it acts on the sympathetic nervous system to cause the glucose sugar to go up.

Alissa: It’s been suggested to me as a figure competitor to stop drinking caffeine and coffee because it creates cellulite.  Is that true? Does caffeine cause cellulite?

Dr. Blevins:             No I wouldn't say so.

Please scroll down and make a comment - I'd love to hear what you think!

Watch for the next blog where the interview with Dr Blevins is continued.

We often feel time pressured to prepare meals and wonder what to eat during the day.  Sometimes we might feel pressed for time, or lazy, and choose to eat out for many meals. Being that I have a busy schedule, I can relate to the added unnecessary stress we experience over what to eat, did I eat right, or why didn't I eat healthier. As a diabetic who avidly exercises, I make all of my meals in advance (usually  the night before) that is measured and weighed using portion control as well as  carb-counted on the bags and containers I travel with.

When I prepare for my day, I easily pull out the meals I've selected in advance to eat for that day. This allows me to leave the house on time in the morning and starts out on a good note, which makes it easier to eat and feel healthy. 

Here is an example of what my refrigerator looks like. 

Here is what my meals are for today and here is how I prepare them ahead of time.

I also carry two 3 oz sweet potatoes for low blood sugar. For those who are unable to prepare food due to traveling, appointments, or work commitments etc. I recommend using similar choices when dining out and ask for the chef to prepare the food how you request.  If you know in advance where you are going to eat, call that restaurant ahead of time and see if they can accommodate you. I try to order everything steamed and request that it isn't cooked in any butter, oil, or sautéed.   I’d love to hear what’s in your refrigerator – please scroll down and tell me in the comments section

It’s estimated that 58 million pounds/$345 million dollars of chocolates will be consumed by Americans leading up to Valentine’s Day.  Let’s not fall into the sweets trap and remember that Valentine’s Day is a special day to spend with loved ones.  Although it's very tempting to find sweet foods and chocolate to eat as a treat, the loved ones I spend this day with, my 2 children, find healthy ways to celebrate. Since my daughter is also diabetic, we plan meals in advance – we went to the grocery store and picked out replacements for unhealthy sweets. We purchased a vegetable platter and vegetables to make into kebabs using vegetarian soy meat.  Below is a list of carb-counted healthy treats we got at the grocery store.  I’d love for you to tell me how you are celebrating Valentine’s Day in a healthy way – please scroll down and make comment.  Have a happy and healthy Valentine’s Day!

Food options

VEGETABLES

• Asparagus                1 cup = 2 carbs
• Green Beans           1 cup = 4.14 carbs
• Broccoli                    1 cup = 5.8-7.3 carbs
• Cauliflower             1 cup = 2 carbs
• Red Beets                1 cup = 9 carbs
• Kale                            1 cup = 6 carbs (loose, raw, cooked)
• Spinach                     1 cup cooked = 5.7 carbs, uncooked 1.9 carbs
• Carrot                        3 oz = 8 carbs
• Cucumber                ½ cup – 1.6 carbs
• Romaine                      2 cups = 1 carb
• Celery                       2 oz = 1 carb
• Bell Pepper             1 Cup 1 whole or 5 mini 1 = 6 carbs

I recommend using a dry measuring cup

 FRUIT

• Berries(Not strawberriesI)       ½ Cup = 15 carbs
• Apple (Small)                                  (5 oz) = 17 carbs
• Banana                                              1 whole = 24 carb
• Melon                                               ½ cup = 7 carbs
• Grapefruit                                         ½ cup = 10 carbs

DAIRY

• Lactaid Cottage Cheese              ½ cup = 7 carbs
• Fage 0% yogurt                              1 cup = 9 carbs

COMPLEX CARBS

• Spelt Bread                                     1 slice = 22 carbs
• Rice Crackers                                  (I use Mary’s) 13 Crackers = 21 carb( .61 each)
• Black Beans                                     1 cup = 25 carbs
• Edamame                                         Cooked =1 cup 5.7 = 7 carbs
• Lentils                                               1 cup = 25  carbs
• Rice Cakes (originial)                   Quaker 1 = 7carbs Lundbergs 1 = 13 carbs
• Cream of Rice                                 ¼ cup = 36 carbs
• Hummus                                           2 TBSP = 5 carbs (1TBSP = 2.5 carbs)
• Quinoa                                              ¾ cup = 34 carbs
• Sweet Potato                                 4 oz = 16 carbs
• Butternut Squash                         1 cup = 21,5 carbs
• Red Potatoes                              1 oz = 7 carbs
• Mung Bean Pasta                          2 oz = 6 carbs
• Rice Tortilla                                   1= 22 carbs ( I buy it at Whole foods see label)

TASTY OPTIONS

• PB2                                         2 TBSP  = 5 carbs (Not regular Peanut Butter)
• Unsweetened Chocolate           1 TBSP=  3 carbs
• Almonds                                  ¼ cup (20 almonds) = 2 carbs
• Salsa or Pico De Gallo            2 TBSP = 1 carb

A diet and training change that resulted in 2% body fat loss and 2 pounds of weight loss in a week has created hyperglycemia for 5 days.  I have provided my logbook of what consistent high blood sugars look like and how I handled it.  I’m very independent with caring for my diabetes and am familiar with the ratios that have been working up to this point.  My endocrinologist Dr Blevins, says in times like this, that availability is important (Dr. Blevins interview). After my 5 day pattern of hyperglycemia, I followed this advice and made an appointment with my endocrinologist. The result - my insulin was increased to adjust to my new diet and rigorous exercise regimen.    Over the next week, I must closely monitor for a similar consistent pattern of high sugar levels accompanied with weight and body fat loss over the next week and continue the close contact with my endocrinologist.  This is what makes an athlete successful in a professional sport.