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Be Careful About What You Say

May is Mental Health Awareness Month. In a previous post, I wrote that people with diabetes are 2 to 3 times more likely to suffer from depression than people without diabetes, and only 25% – 50% of those ever get diagnosed and treated.

The other bad thing about diabetes is that it can make your mental health problems worse and if your mental health problems are not treated they can make your diabetes worse. But the good news is, You Are Not Alone. There’s help for you and the millions of others who need it.

The words we say to ourselves and the words others say to us can have a negative effect on the way we feel about ourselves and consequently on our mental health. Diabetes does not define who you are. Depression or any other mental illness does not define who you are. Sure, you can make healthy lifestyle changes to better manage your diabetes, but having diabetes or mental health does not mean you’re a bad person.

However, saying negative words to yourself can make you feel guilty and beyond help. Do you say things like “I’ll never lose weight. I inherited fat genes.”

Or, “I’ll never be able to control this diabetes.”

Or, “What good would it do to talk to someone?”

If you say things like that you are closing your mind to the healing process. You are training your body to resist change. You may have inherited diabetes or obesity, but making the necessary lifestyle changes can help you overcome those challenges.

Talking to people who are sympathetic and knowledgeable can be the first step in helping you cope with diabetes and/or mental health problems. Focusing on the negative things in your life — your weight, your lack of energy, isolation —or any other limiting factors can cause you to become depressed, as can the words you say to yourself.

Make an effort today to begin speaking the changes you would like to see in your life.

“I can lose weight despite the genes I inherited.”

“With the right help, I can control my illness.”

“It won’t help to keep my feelings bottled up inside.”

Your words have power. They can enact a positive or a negative transformation in your life. Be careful about what you say.

The US is facing a serious mental health crisis, this is why the National Alliance on Mental Illness joins the national movement every year to bring greater awareness to mental health and to help fight the stigma that goes with it. The theme for this year’s campaign is More Than Enough.

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A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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Eating Sugar Causes Type 2 Diabetes – True Or False

I am sure many of you have wondered if eating sugar or sweets causes type 2 diabetes. The straight answer is no, but eating excessive amounts of sweets can lead to obesity which can lead to diabetes. This post will look at the connection between sugar and type 2 diabetes and what steps you can take to avoid getting this disease.

As stated in a previous post, diabetes occurs when your pancreas, the organ that makes insulin, either doesn’t make enough or doesn’t make any.  This is known as insulin resistance. When you eat carbs (which includes sugar) they are broken down into glucose which gives the body energy. If your body is not managing insulin well, the excess sugar ends up in your bloodstream and your blood sugar rises. This is known as hyperglycemia.

What you can do

To avoid getting type 2 diabetes— or managing it if you already have it— the best thing you can do is to avoid eating excess carbohydrates. The American Diabetes Association recommends you substitute starchy foods with the following:

Nonstarchy Vegetables — The best choices are fresh, frozen and canned vegetables and vegetable juices without added salt (sodium), fat or sugar such as: • Asparagus • Green beans • Carrots • Cabbage • Eggplant • Cauliflower • Broccoli • Mushrooms • Tomatoes • Spinach • Onion • Peppers. If using canned veggies, drain and rinse them with water to wash away about 40% of the sodium.

Photo by Monika Grabkowska on Unsplash

You can also substitute starchy foods with whole grain foods, beans, peas and lentils and starchy vegetables without added fats, sugars or sodium. Whole grain foods can consist of Whole wheat flour •Whole oats/oatmeal •Whole-grain corn/corn meal •Popcorn •Brown rice •Whole-grain rye •Whole-grain barley •Wild rice •Buckwheat/buckwheat flour •Triticale •Bulgur (cracked wheat) •Millet •Quinoa •Sorghum

Photo by Gareth Hubbard on Unsplash

Instead of sweets and sugary foods they recommend you avoid regular soda, fruit punch, sports drinks, sweet tea, and other sugary drinks. Choose water and calorie free drinks instead. Cut back on high calorie snack foods and desserts such as chips, cookies, cakes and ice cream.

You can also choose from a variety of fresh, frozen and canned fruits without added sugars such as: •Apple •Blueberries •Orange •Grapefruit •Grapes •Peaches •Pear •Plums •Cherries. If you use canned fruit in syrup, drain and rinse the fruit with water to wash away the extra syrup.

In trying to solve your dilemma as to what you should eat to manage your diabetes, you can see that you have very many options when it comes to making healthy choices. It’s up to you to exercise some self-control and cut back (not eliminate them altogether) on those foods that will spike your blood sugar. Then when you combine these healthy choices with regular physical activity, you will be well on your way to managing your diabetes and getting off medications.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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7 Ways To Cope With Stress

April is Stress Awareness Month. In our modern-day society, stress has become a much-overused word. Other synonyms you might use are overwhelmed, burnout, and pressure. These words adequately describe the way a person feels when under stress.

What is stress?

However, the scientific meaning of stress is the way the body responds to physical, emotional or mental pressure, commonly called the fight or flight response. During stress your body undergoes chemical changes that can raise your blood pressure, heart rate, and blood sugar levels.

Stress and diabetes

People with type 2 diabetes are prone to stress because of the difficulties associated with managing diabetes. Also, when you are under stress, your blood sugar levels rise. Let’s say you are walking along the street and see a speeding car coming straight at you, you experience a rush of adrenaline. Your heart pounds, your breathing becomes shallow, and your saliva may even dry up. This rush of adrenaline causes your blood glucose levels to rise as the body prepares to give you enough energy for fight or flight. At the same time, your insulin level drops, growth hormone and cortisol levels rise, making your body less sensitive to insulin.

Emotional stress may come about when you are overwhelmed either with demands placed on your time at work or at home. Conflict, financial pressures, and health issues can all bring about stress.

Use the infographic below to help increase your stress awareness and learn some techniques that will help you cope with stress.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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The Link Between Colorectal Cancer and Diabetes and What You Can Do About It

March is Colorectal Cancer Awareness Month, a time set aside to highlight the importance of screening for colorectal cancer and to emphasize the promotion of healthy lifestyle habits that can greatly decrease your chances of getting this disease. The month is almost over, but you need to be aware of your health habits every day of the year, and this is what this article aims to help you do.

What is colorectal cancer?

The Centers for Disease Control and Prevention (CDC) gives this definition for colorectal cancer (called colon cancer for short): Colorectal cancer is a disease in which cells in the colon or rectum grow out of control. The colon is the large intestine or large bowel. The rectum is the passageway that connects the colon to the anus. Sometimes polyps may develop in your colon and your doctor may find these when you have a colonoscopy or cancer screening. These polyps can become cancerous. This is why early screening works best to spot and get rid of any growths that may lead to colorectal cancer (CRC).

Stats about type 2 diabetes and CRC

Since this is a blog about type 2 diabetes, you may be wondering what is the relevance of this topic. According to the Library of Medicine (NIH), the risk of colorectal cancer (CRC) was estimated to be 27% higher in people with type 2 diabetes than in people who do not have diabetes. In the United States, CRC is the second leading cause of cancer death among men and women combined.

Risk factors for CRC

The CDC states that inflammatory bowel disease such as Crohn’s disease or ulcerative colitis is a risk factor for colorectal cancer, however, colorectal cancer and type 2 diabetes mellitus (DM) share some of the same risk factors, such as

  • Age – Your chances of getting CRC increase as you get older. People over age 50 are especially at risk.
  • Lifestyle factors – diet and regular physical activity play an important role in both type 2 DM and colorectal cancer. A diet high in fiber and low in fat and processed foods can help to reduce the risk of getting these illnesses. The Mediterranean diet has been known to decrease both DM and CRC.
  • Genetic – like diabetes, some people may have a family history of colorectal cancer or colorectal polyps. People with the classic type of familial adenomatous polyposis may begin to develop multiple noncancerous (benign) growths (polyps) in the colon as early as their teenage years, but, the CDC says, these polyps will become malignant if the colon is not removed.
  • Obesity – another factor contributing to both type 2 DM and CRC
  • Alcohol consumption and smoking can also contribute to DM and CRC.

Symptoms of CRC

According to the CDC, you can have polyps or colorectal cancer and not know it, this is why early screening, starting at age 45 is recommended. The CDC lists the following symptoms:

A change in bowel habits

Blood in or on your stool

Diarrhea, constipation or feeling that the bowel does not empty all the way.

Abdominal aches, pain, or cramps that don’t go away

Unexplained weight loss

Tests for CRC

The earlier cancer is detected the easier it is to be treated. A colonoscopy is the most accurate test for colon cancer. Before your colonoscopy, your doctor will give you thorough instructions to prepare for your examination. During the procedure, your doctor uses a thin, flexible tube, called a colonoscope or endoscope, with a camera attached to the end so he can see the inside of your colon. You are given sedation to avoid pain. If polyps are found, the doctor removes them with a wire loop attached to the endoscope.

A sigmoidoscopy is a less invasive version of a colonoscopy, as it only examines the lower part of the colon, known as the descending or sigmoid colon, and the rectum. Preparation is similar to that done for a colonoscopy.

A CT colonography or scan of the large intestine. This is less invasive than the two tests mentioned above but is done when the person is unable to undergo a colonoscopy. Preparation is the same, but if after the colonography, cancer is suspected, then the person will have to undergo a colonoscopy so that the doctor can perform a biopsy in order to make a firm diagnosis.

Stool tests – Your doctor may give you a test kit that you use to collect a small sample of stool (feces) to detect if there is blood in it. If a significant amount of blood shows up then you will need a colonoscopy.

Treatment for CRC

Treatment for CRC depends on what stage the cancer is at when it is detected. In the early stages, the cancer may be curable, but not in every case. Treatment for stages 1, 2, and 3 — before the cancer has spread to other parts of the body — will all involve surgery. Either a part or the whole colon will be removed depending on the type of cancer. This can result in you having to use a colostomy.

Chemotherapy and radiation are used when the cancer is no longer operable, or if the cancer is only located in the rectum.

One study found that Metformin use has been associated with a decreased risk of colon cancer and increased survival but states that further studies are needed.

A diagnosis of colorectal cancer can be as frightening as a diagnosis of type 2 diabetes, but the good news is both illnesses can be managed or even cured if detected early and if proper lifestyle changes are made. According to the American Diabetes Association (ADA), the survival rate for those diagnosed with CRC in the early stages is very high, yet over a third of US adults aged 50 to 75 have never been screened. If you have type 2 diabetes, you are at a greater risk for developing CRC. This March, if you are in the group of people who should have been screened and have not, please make it your duty to do so.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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Should People With Type 2 Diabetes Eat Potatoes?

Potatoes are a staple food in the United States. Most people cannot conceive of eating their heaviest meal without potatoes or some type of carbohydrate. But for diabetics struggling to keep their numbers within normal range, deciding on whether to eat potatoes or not can be a major source of worry.

According to the American Diabetes Association, your body needs carbohydrates, since they play an important role in providing the fuel that keeps you going throughout the day. However, the amount and type of carbohydrates you consume should depend on your individual needs determined by your size and activity level. So before you begin meal planning, let us look at potatoes, a food rich in carbohydrates and see whether they are good for people with type 2 diabetics.

Image by Holger Langmaier from Pixabay

Nutritional value of potatoes

There are many varieties of potatoes — russet, red, sweet, yellow, and purple — all of which are easy to digest and prepare. Since potatoes digest so quickly, converting carbohydrates into glucose, they can spike your blood sugar pretty quickly. For this reason, the amount of potatoes you consume should depend on your size and activity level. A medium white potato with skin contains about 30 grams of carbohydrates.

Glycemic index

The other factor to consider when deciding if you should eat potatoes is the glycemic index (GI). This is the measure of how much the level of blood glucose rises after eating a specific carbohydrate — in this case potatoes —as compared with eating the same amount of sugar or white bread. The glycemic index of a boiled potato is 78 and for an instant -cooked one it is 87. Any GI score above 70 is considered high, so now you can see why potatoes, despite their nutritional value are considered a bad food for people with diabetes.

Should people with type 2 diabetes eat potatoes?

Experts believe that the key to deciding whether to include potatoes in your diet or not is to eat a balanced diet, taking your nutritional needs into account. Therefore, the verdict for people with type 2 diabetes is that they can eat potatoes in moderation. There are also strategies you can employ to keep potatoes from raising your glucose levels too much, as you will see later on in this article.

Can you lower the glycemic index of a food?

According to the National Library of Medicine (NIH), there are 3 ways this can be done:

  1. By increasing dietary fiber intake — adding fiber-rich foods such as whole grains, fruits, vegetables, legumes, nuts, and seeds — and decreasing their overall carbohydrate consumption. The higher fiber content can help to lower the GI of a food.
  2. Adding fat — Some studies show that adding fat to your carbs can help stabilize glucose levels and reduce the glycemic response (GR) — the effect that food has on glucose levels. For example, adding cheddar cheese to potatoes showed a reduction in the GR.
  3. Increasing protein in the diet of healthy people as well as those with diabetes showed a reduction in the GR of carbohydrate-rich foods. For example, a high-protein breakfast lowers glucose levels 180 min after eating and even throughout the day.
  4. Adding vinegar — In a study with people with T2 diabetes, it was observed that adding vinegar to foods with a high GI resulted in a lower glucose response. It was also observed that the vinegar combined with olive oil and water in the form of a vinaigrette dressing resulted in a reduction in the GI.

It was also interesting to note that even consuming vinegar (15-20 ml/day) before or in combination with high GI foods showed an improvement in GR and insulin sensitivity. Using pickles also showed a similar result.

The best way to cook potatoes

The NIH recommends shorter cooking times and less water to produce a lower GR. The best cooking methods are boiling and steaming, with microwaving being the best form of cooking.

In addition to cooking methods, researchers have also found that the order in which you eat your food can have an impact on GR. They found that consuming protein, fat, and fiber from vegetables before eating starchy foods reduced postprandial (after your meal) numbers by as much as 73%. In other words, eat your potatoes last.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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5 Worst Foods For Type 2 Diabetics and What They Should Eat Instead

As stated in previous posts, the dilemma that most people with type 2 diabetes face is what can they eat. Judging from most of the information you see on the internet it would appear that food choices for type 2 diabetics are very limited. While some foods will spike your A1C, there are still many healthy foods to choose from.

Some of the worst foods for type 2 diabetics are:

  1. Refined carbohydrates — white rice, white flour, white potatoes, white pasta. Carbohydrates are important in your diet. When we eat carbohydrates, enzymes break them down into glucose, which supplies our bodies with energy. Your pancreas then releases insulin so that your cells can absorb the glucose. There are three main types of carbohydrates – starches, sugar, and fiber.
Image by Harald Dona from Pixabay

What can you eat instead?

The American Diabetes Association (ADA) recommends we “choose carbs that are nutrient-dense, which means they are rich in fiber, vitamins and minerals, and low in added sugars, sodium, and unhealthy fats.”

2. Sugary foods and drinks — cakes, candy, ice-cream, sweetened juices, energy bars. This is by no means an exhaustive list. Any food that has sugar added to it can come under this heading. Sugar is a form of carbohydrate and it too is broken down into glucose to be used by your cells for energy. When you consume more sugar than your body needs for energy, the excess is stored in the body as fat, which can lead to obesity, which can lead to diabetes.

What can you eat instead?

The ADA recommends that you eat less of these sugary foods and drinks and more fresh fruits. Other sources list oranges, apples, cherries, strawberries, watermelon, and kiwi, which are rich in vitamins, minerals, and fiber. They not only satisfy your sweet tooth but keep you feeling full longer, which can help with weight loss.

3. Processed foods encompass almost all the foods you eat which have been altered in some way. So almost every food you can think of, even the ones you prepare yourself, has been processed. The danger lies in whether chemicals and other preservatives have been added, which in most cases they have to give them a longer shelf life. Processed foods also contain a lot of fat, sugar, and/ or salt to enhance the flavor. Because of this they can add unwanted calories which lead to obesity.

What can you eat instead?

Shop for fresh fruits, vegetables, meat, and fish. Try to stay away from packaged foods of any kind. Use whole grain cereals and flour as much as possible.

4. Fried foods and those containing trans fats and saturated fats. The obvious reason is that fried foods contain excess fat, which adds calories you don’t need and can lead to cardiovascular diseases, high blood pressure, and diabetes, the same way that saturated fats do.

What can you eat instead?

Eat foods that have been prepared by steaming, baking, or cooking in an air fryer. This eliminates the addition of fat and ensures that you are not putting unwanted calories and chemicals into your body.

4. Artificial sweeteners. A study posted in Medscape magazine states that people who consume a higher than median amount of artificial sweeteners — especially aspartame — had a 13% higher than average risk of overall cancer over 8 years than those who did not consume those sweeteners.

The problem is that a lot of people, in their attempt to avoid excessive sugar intake, turn to artificial sweeteners thinking they are the better choice, when in fact, they are exposing themselves to dangerous cancer-causing chemicals, which also cause weight gain leading to Type 2 diabetes.

Artificial sweeteners are not just limited to the kind you buy in those little packets; one investigation found they are hidden in diet soda, whole-wheat bread (even 100% whole wheat), and salad dressings. Other foods that may contain artificial sweeteners are English muffins, canned peaches, and iced tea. If you read labels you would see that many of them that say no sugar added do, in fact, contain artificial sweeteners, so be sure to read your labels.

What can you use instead?

Opt for plain water over flavored waters and drinks. Choose fresh-baked 100% whole-grain breads and make your own dressing with olive oil, lemon/vinegar, a touch of herbs, garlic and/or Dijon.

Should Diabetics Use Artificial Sweeteners
5 Best Sweeteners and Sugar Substitutes For People With Diabetes

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3 Diabetic-friendly Treats For Valentine’s Day

On Valentine’s Day when your friends are indulging in all kinds of sweets, you may be feeling left out if you don’t indulge and guilty when you do. But don’t worry, these diabetic-friendly Valentine’s Day treats will remove the guilt or the envy you may feel on such occasions.

Image by NoName_13 from Pixabay

The trick is to find diabetic-friendly recipes with healthy, sugar-free ingredients you can use as substitutes. This first recipe is for Chocolate-covered Strawberries. If you love strawberries and you love chocolate, this recipe will be a hit.

These are the ingredients you will need:

  • Chocolate chips (16 ounces) – substitute dark chocolate for milk or white chocolate
  • Shortening (2 tbsps) – ensures a smooth, shiny finish but you can use coconut oil instead.
  • Strawberries (1 pound) and toothpicks for dipping the strawberries into the chocolate. Keep the leaves on to make them look pretty.

Method

  • Melt the chocolate and shortening (or coconut oil) together. stirring until smooth.
  • Insert toothpick into the stem end of the strawberry and dip it into the chocolate, coating it thoroughly.
  • Place on wax paper and leave to cool.

Sugar-free cookies

Sometimes you can’t find sugar-free cookies in the store. You can easily make your own with this diabetic-friendly recipe, and you can add any of your favorites — peanut butter, dark chocolate chips, oatmeal — whatever pleases you.

Since it’s Valentine’s I chose this Paleo Coconut Dark Chocolate Cookies recipe.

Ingredients

  • 2 cups almond flour
  • 1/3 cup coconut flour
  • 2/3 cup shredded unsweetened coconut
  • 1 egg
  • 1/2 cup almond butter, softened
  • 1/4 cup honey
  • 1 1/2 tsp coconut oil
  • 1 tsp vanilla extract
  • 3/4 cup dark chocolate chips

Method

  • Preheat oven to 350 degrees F.
  • Mix almond flour, shredded coconut, and coconut flour together in a bowl.
  • Beat egg in a large bowl. Beat almond butter, honey, coconut oil, and vanilla extract into the egg until dough is smooth.
  • Stir chocolate chips into dough and mix until just combined. Scoop dough into walnut-sized balls and place 1-inch apart onto ungreased baking sheets.
  • Bake for about 10 mins.
  • Note: These cookies keep their round shape. They do not melt down like regular cookies. This helps to keep them soft on the inside.

Basic Crepes

Want something that’s diabetic-friendly and a little different for breakfast on Valentine’s Day? How about a crepe? This thin pancake is easy to make, contains no sugar and you can fill it with your favorite fruit, cream cheese, or you can even add meat and/or veggies.

Ingredients

  • 1 cup all-purpose flour
  • 2 large eggs
  • 1/2 cup milk
  • 1/2 cup water
  • 1/4 tsp salt
  • 2 tbsps butter melted

Below are two types of non-stick cookware — a frying pan and a griddle — that will be perfect for making your crepe.

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Method

  • Whisk flour and eggs together in a large mixing bowl; gradually add in milk and water, stirring to combine. Add salt and melted butter; beat until smooth.
  • Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each crêpe. Tilt the pan with a circular motion so that the batter coats the surface evenly
  • Cook until the top of the crêpe is no longer wet and the bottom has turned light brown, 1 to 2 minutes. Run a spatula around the edge of the skillet to loosen the crêpe; flip and cook until the other side has turned light brown, about 1 minute more. Serve hot.

If these diabetic-friendly desserts don’t satisfy, you can always use dark chocolate, sugar-free candy or your favorite fruit. Happy Valentine!

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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Why Type 2 Diabetes Is More Prevalent Among African Americans

Despite the many laudable achievements of African Americans in the United States, and the part we played, and continue to play, in shaping this culture, there remain stark disparities in the prevalence of type 2 diabetes between us and other ethnic groups. This article looks at possible reasons why African Americans continue to suffer and die disproportionately from this preventable illness.

Wikimedia Commons

The good news according to Medical News Today is that diabetes has decreased in this decade, but African American adults still make up the largest group of newly diagnosed cases. The US Department of Health and Human Services gives the following statistics:

  • In 2018, non-Hispanic blacks were twice as likely as non-Hispanic whites to die from diabetes.
  • African American adults are 60 percent more likely than non-Hispanic white adults to be diagnosed with diabetes by a physician.
  • In 2017, non-Hispanic blacks were 3.2 times more likely to be diagnosed with end stage renal disease as compared to non-Hispanic whites.
  • In 2017, non-Hispanic blacks were 2.3 times more likely to be hospitalized for lower limb amputations as compared to non-Hispanic whites.

These grim figures lead us to ask why such great disparities exist between non-Hispanic blacks and non-Hispanic whites. While high blood pressure, obesity, and genetics are common diabetes risk factors among African Americans, these are considered modifiable — they can be controlled by making simple lifestyle changes — other factors, such as socioeconomic and systemic barriers often stand in the way.

Medical News Today lists some of these socioeconomic and systemic barriers:

Regular health checkups – The wealth gap between black households and white is a staggering $125.000, with $24,100 for black households and $189,100 for white. Health care costs can be prohibitive and African Americans, with their poor earning power, are more likely to not have health insurance and if they do have, it may be inadequate for their needs. Residential segregation may also prevent African Americans’ access to quality healthcare. Their neighborhoods may be poorly equipped with health centers and/or properly trained health professionals.

Stress – Experiencing a high level of stress is a major contributor to the development of diabetes. Many African American people have a higher level of cortisol — the stress hormone — and this can affect their blood sugar. Cortisol can lead to increased energy which gives rise to increased appetite, and cravings for sweet, salty, and fatty foods, all of which can lead to weight gain — another risk factor for diabetes.

Food – Because of their lower economic status, most African Americans are unable to afford healthy food and therefore tend to rely on fast food and junk food which are loaded with calories that lead to weight gain. This contributes to poor cardiovascular health.

Exercise – Living in poorer, unsafe neighborhoods may make it difficult for some African Americans to get out and exercise. Also, they may live in areas where they don’t have close access to supermarkets and groceries. When a mass shooting took place in a supermarket in Buffalo last year, it was revealed that that supermarket was the only one for several miles around.

As we celebrate Black History Month, let us focus on the present status of African Americans in the United States and why type 2 diabetes remains not just a part of our history but part of our present reality. More education is needed to help reduce the prevalence of diabetes — a controllable disease — among African Americans and give them a better quality of life.

If you suffer from type 2 diabetes, it doesn’t matter whether you are African American or not, I invite you to sign up for this blog so you can get more educational posts and other resources to help you cope with this illness.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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3 Ways To Supercharge Your Goals This Year

This is the time of year when most of us start thinking about our goals for the new year. In doing so, we may look back on last year and berate ourselves because things didn’t quite work out the way we’d hoped. Well, never mind, it’s not too late to work on your health goals. January has just begun and with some thought, you can set about making goals that will help you succeed this year.

In order to set goals that will give you the results you want, you must:

  1. Be clear about what you want. No one knows your body like you do, and no one knows your needs like you do. So, what do you want? Do you simply want to lose weight in order to look better? Or do you want to lose weight because it will help you lower your A1C? If yes to the latter, what would you want that A1C to be? Write your goals down in a clear and concise manner and you will be on the first step to success.
  2. Use the SMART system to define your health goals. SMART is an acronym that stands for SPECIFIC, MEASURABLE, ACHIEVABLE, REALISTIC, and TIME BOUND. Here is an example: I will lose ten pounds in ten weeks. Specific – the amount of weight you want to lose. Measurable – you can measure your weight loss. Achievable – this is a reasonable amount of weight to lose according to health experts. Realistic – experts say you should aim at losing 1 to 2 pounds a week, and Time bound is necessary to help you achieve this goal in a timely manner.
  3. Hold yourself accountable. When you work for someone, he/she holds you accountable. In order to stick to your goals, it might be a good idea to have someone hold you accountable. Tell them what your goals are, why you are working toward them and how you would like that person to help you. This support will help keep you in line when you are tempted to give up or when you fall off the wagon.

A new year is a time to begin anew — reflect on the past, take a critical look at what worked and what didn’t and get started on those goals. By following the steps above, you can supercharge your goals and supercharge your health this year.

However, if you need that extra nudge, why not join me for a simple five-day challenge to supercharge your goals? Just click on this link.

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3 Tips To Change Your Expectations In the New Year

We have made it almost to the end of 2002 and the clock is rapidly ticking in the new year. Whether we had a good year or not, most of us hope that the new year will be better. Maybe 2023 is the year you receive the promotion you have been eyeing. Or, you achieve your weight loss goal. Or, you meet Mr. or Ms. Right.

Image by Heiko Stein from Pixabay

One of the best ways to succeed in the new year is to set your expectations on success. Following are three tips to help you do just that:

  1. Think success. You may have heard the saying, where the mind goes, the man follows. This holds true for what you hope to achieve. So, instead of thinking you would be passed over for that promotion yet again, think that you have the qualifications and therefore you stand as good a chance as anyone to get that promotion. Invest in your professional development. Focus on your strengths. Learn as much as you can about the new position so when the opportunity comes along, you will be prepared to take advantage of it.
  2. Speak success. Say it out loud — I am the new (name it) for my company. I now weigh (your ideal weight) and I feel and look great. I am meeting the man (or woman) of my dreams. Share your expectations with others who are supportive, not those who will discourage you or make you feel like a failure. Whenever you are tempted to say something negative, turn it around into a positive statement.
  3. Act success. Your expectations should lead you to act with confidence. When you say I am the new (name it) for my company, you should say it like you mean it. This does not mean you must brag or boast, but your quiet confidence should shine through your speech and actions. Join groups and associations where you are likely to meet the right people.

When you change your expectations and begin to think, speak, and act for success, something amazing happens. You appear more confident, people begin to take notice and soon you will find success in whatever area you’ve been hoping for is coming your way. But it takes practice, determination, and belief in yourself.

I cannot end this New Year message without interjecting a word about faith. Everything I’ve said above is dependent on faith — in God and His will for your life. He is the One who makes everything possible, but He expects you to do your part as well. So, think, speak, and act success, but place your expectations on Him.

Happy New Year!

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