I used a CGM to monitor my blood sugar

I’ve been wearing a continuous glucose monitor for a few months. It’s a sensor on the back of my upper arm that I scan with my phone using an app that analyzes data.

I enter what I eat and when.

I was curious about how glucose affected me. Apparently people can’t tell when their glucose is too high, unlike when it’s too low. And with so many people being prediabetic or diabetic, I wanted personal information.

Things I’ve learned:

It’s all about carbs/sugars/starches — whatever you call it, it’s converted to glucose.

Warm roasted potatoes make my glucose spike high. Cold potatoes not so much, and I presume that other starchy foods like cold rice or pasta salads would be the same. Better cold than hot.

(Another benefit: I understand many grains and starchy veggies, when served cold, create resistant starch, which feeds gut bacteria.)

Half a serving of warm potatoes doesn’t spike it nearly as much. Same with a banana. Half is better — you still get some carbs but keep glucose levels down.

I’ve read that not everyone responds the same. Some people may be able to eat warm potatoes and not have their glucose spike as high as mine did.

I haven’t tested popcorn yet and am curious.

You want your glucose to come back to baseline within 2-3 hours after eating.

One staple of my diet, at least in summer, is a large salad of greens, cucumber, bell pepper, tomato, green onions, black olives, capers, walnuts, and sprouts, with half a filet of wild salmon or some chicken sprinkled across the top, drenched in a balsamic vinaigrette I make with olive oil.

It does not budge my blood sugar.

My reading on a really good day

Walking or otherwise exercising after eating lowers glucose because you’re burning it as energy, especially if you eat carbs.

You want to keep glucose levels between 70 and 140, with your daily average below 105.

Fasting glucose is measured two hours after waking up and not eating anything. Eating dinner and/or drinking alcohol closer to bedtime raises it. Try to eat your last meal at least 3 hours before bedtime.

That’s a key indicator of future health. Here’s more info on levels, from Levels, another CGM company (that has a wait list).

Also, you may understand from this why intermittent fasting (eating within a 4-8 hour window) makes such a difference in health.

If you don’t want to use a CGM device, you can use the finger prick method of obtaining your fasting glucose level two hours after waking. Research shows that a fasting glucose reading of 86 is ideal for health and longevity purposes.

That, and keeping it steady from day to day, are the best and easiest ways to optimize healthy blood sugar levels.

NutriSense is the company I used. I had access to a dietitian for free the first month.

If you want to try it with $25 off your first month, use this: https://nutrisense.io?code=MARYANNR

Free habit tracker for 2019

If you’re anything like me, you like to start off a new year by focusing on what you want to change in your life. January seems like a great month for doing that, after the excesses of the holidays. It’s time to get grounded again, look within, think about what you want for yourself in the coming year, and begin to manifest it.

You probably have some bigger goals (travel, education, remodeling) and smaller ones (eat healthier, drink more water, exercise, study, read, meditate, etc.).

For tracking my daily activities, I really like this free downloadable monthly habit tracker from Clementine Creative, which I’ve used for several years. You can print it in different sizes (A4, A5, US Letter, etc.). Then circle the month, add the days of the week (S M T W TH F S) across the top, and list the habits you want to track down the side. Print 12 copies, put them in a binder or on a clipboard, and use the fun office supplies of your choice to track the habits you want to cultivate.

This page has it all.

free printable habit tracker from Clementine Creative
Blank.
example of filled out Habit Tracker from Clementine Creative
Personalized.

Now you can get an editable version where you fill in the days of the week and the habits you want to track before printing, instead of printing first and writing them in by hand. That version is $3.50 USD.

Also, here’s something I’ve learned from experience. If you are the kind of person (as I am) who does not enjoy strict routines, who starts chafing at the bit after a while and wants to rebel against sameness or rigidity, but you still like to see results from your efforts, you get to decide what’s a win for you. If you make your bed 3 days out of 7, you get to decide if that’s a win. What was that month like? How often did you do it before tracking? Maybe next month, 4 days out of 7.

Your habit tracker should serve you and not make you its slave — unless, say, taking life-saving meds is something you track. It’s about clarity, motivation, and information. Have compassion and allow yourself to be imperfect.

I’ve also found that once a habit becomes ingrained, you can stop tracking it — only add it back to your list if you notice you’ve slacked way off, and you still want to do it.

With enough persistence and learning, anything can become habitual. The four stages of behavior change are:

  • unconscious incompetence — you are unaware that you don’t know how to do something
  • conscious incompetence — you are aware that you don’t know how to do something, and you want to do it
  • conscious competence — you consciously work at doing it, learning, failing, figuring it out
  • unconscious incompetence — you do it automatically and don’t have to think about it any more

Best wishes for 2019!

Resolutions, schmresolutions

It feels natural, at the turning of the year, to review the old year and anticipate the new one. We see what we’d like to do better and how to have more of the life we want.

However, I’ve come to the conclusion that New Year’s resolutions are well-meaning but ineffective, for several reasons:

  • How many people do you actually know who not only remember at year’s end what their resolutions for that year were but can actually say they kept them? (Actually, I am one. See my recent post on meditation.)
  • Resolutions are vague and grandiose without planning, commitment, and follow-through. They don’t take into account bad days, bad memories, changing your mind, new information, major life changes, or the lack of motivation that drudgery brings.
  • They presume your idea won’t change all year long. As if we were static beings from one year to the next except for this one thing we want to change!

If you’ve set resolutions before and failed to keep them, why not try something else?

  • Make sure your resolution is something in your control. Unfortunately, world peace takes a lot of cooperation! But you could resolve to take a class on conflict resolution, or practice a peaceful meditation technique, or volunteer with a peace organization.
  • Chunk it down. Fifteen minutes a day of practice on a musical instrument will make a huge difference at the end of a year. Or make it for a shorter period of time. And…just because it is a new year doesn’t mean resolutions have to be for the whole year! Some things just don’t take that long. You could learn to salsa and be ready to go clubbing in way less than a year, I imagine.
  • Make it fun. If you don’t look forward to it, what’s going to keep you motivated?

That said, my mind has been full of things I’d like to do in 2013:

  • get good enough on the pennywhistle to join a jam session without embarrassing myself
  • learn to balance for 10 seconds in handstand away from the wall
  • get massage or acupuncture frequently
  • build a steady clientele for my massage practice and earn a certain amount
  • solve car problem (repair old car or get a newer one)
  • read more
  • write down creative ideas
  • take tango lessons
  • join a regular group meditation
  • listen to Brane Power CDs every day for a month
  • do the candida diet for the month of January
  • be awake and present as much as possible

It’s nice to have these noted and public. At the end of 2013, we’ll see which I actually did! I am curious too!