Tag: I:C ratios

Guest Post continued: The Fit Blog Part 2- Nutrition

How important is nutrition to you? What types of food do you consume on a typical day before and after a workout and also when maintaining your BG’s?

The saying that you can’t outrun a bad diet is very much true. So nutrition is very important for me. If you are looking to make changes to your body, mood, and diabetes management, getting your nutrition right is the place to start. What you eat is actually more important than how you work out. I eat 6 small meals throughout the day consisting of low glycaemic carbs (oats, sweet potato, and rice), lean protein (chicken, fish, and eggs) and fats (coconut oil, nuts, avocado).

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“TheFitBlog offers some amazing, cost effective meal plans for example the Female Fitness Program. It’s a general workout and meal plan for women but can be used by everyone, so it doesn’t mention diabetes at all, Untitled-14but it definitely works for people with diabetes (as it’s the program Christel used when she first started her fitness journey).

There is also an opportunity to have Online Personal Training. Christel works directly with clients and creates a custom- made workout meal plan weekly follow-ups and all the things that you would expect from a personal trainer. For Christel’s clients with diabetes, she is able to help them with diabetes management, especially when it comes to working out.

 

 

Are there any specific foods you would advise a diabetic to have when working out?

Yes, but it depends on what kind of exercise and the individual’s goals. If you want to build strength, you need a good low glycaemic carb (oats, sweet potato, brown rice) and protein (chicken, fish, egg) before your workout and a higher glycaemic carbUntitled-16 (white rice, banana, rice cake) and protein (whey shake or eggs) after your workout, accompanied by insulin. You actually need that insulin spike after your workout in order to feed your muscles and build strength and volume. Don’t be afraid to eat, and insulin is not the enemy!!!

“As diabetics, we are constantly counting how many carbs we’ve consumed in any given meal. A lot of us are inclined to follow a lower carb diet to keep BG levels under control.”

How many carbs do you have in a day?

Let me start by saying that I’m not a fan of no carb diets. They don’t fit my goals and I don’t think you need them in order to have good blood sugar control. My standpoint is that carbs aren’t the enemy as long as you eat healthy carbs. Eating too many of the high glycemic carbs are what’s going to mess with your blood sugar and your waistline. Right now, I’m doing carb cycling which means I have about 100 g of carbs for 2 days, then 125 g on day 3 and then 225 g on day 4. Bear in mind that that’s my bikini prep plan. If it was off-season for me, I would most likely be eating more and when I get closer to competition day, I’ll be eating less.

Do you keep a record of this? 

Absolutely! I use an app called MyFitnessPal. It’s brilliant and it’s free, hurrah.

What evaluations do you conduct on a new diabetic client who wants to begin a fitness regimen?

I always have new clients fill out a questionnaire about their health, workout experience, previous injuries, diabetes control, etc. I also ask them to track their food and beverages for a few days before our initial phone/FaceTime/Skype session. This allows me to understand what their starting point is so we can discuss goals and set expectations. I want to create a plan that will get the individual the results they want but it also needs to be safe and sustainable. I’ll never promise a 50 lbs weight loss in a month and I don’t expect clients to do what I do.

How do you ensure that a fitness program is effective?

After the first meeting with a new client, I create a customized workout and meal plan. We then have regular check-ins and status updates (how do you feel, your weight, diabetes management, perhaps progress pictures, etc.). Based on the clients’ status, I will make any adjustments necessary to his/hers workout and diet. I’m also available for questions on Facebook messenger or text when needed. Everybody is different so a cookie cutter approach won’t work

“When it come to my diabetes management, I’m so fortunate to have the support of my husband. He’s there through most hypos, he’s even become quite good at counting carbs and always encourages me, when it comes to working out.”Untitled-18How does Tobias help you with your diabetes management, motivation and fitness?

Tobias and I have been partners in crime for 16 years now so he knows the ins and outs of living with me and my diabetes. I’m very independent when it comes to my diabetes management. For me the most important thing is that he understands that sometimes it just sucks, and I’ll complain, but I’ll get over it. He actually wrote a very sweet piece on how to support a diabetic spouse on TheFitBlog, check it out.

I want to say a big thank you to Christel and Tobias for sharing TheFitBlog with us. Christel is a true inspiration and has given me hope that I too can be successful when it comes to maintaining my fitness goals. Better understanding of my insulin sensitivity, carb ratios, learning how much insulin and food to consume around workouts and not over correcting my low BG’s will definitely not limit my ability to reach my true fitness potential.

Amina xx

Diabetic Mathematics! Mathebetics….

I really and truly hated maths when I was in school, it’s quiet ironic that now my life revolves around numbers, equations and ratio’s. Initially my understanding of diabetes and numbers was zero. Insulin units, bolus, what?? I was totally clueless… As the years have gone by I’ve developed a much better appreciation for these numbers and how they work in relation to diabetes.formula math

“It’s hard to believe how essential these numbers have become.”

Being a Type 1 diabetic numbers are all around me from the moment I wake up in the morning to check my blood glucose level to the time I go to bed. I sometimes wish I could just tuck into that slice of chocolate cake without having to calculate how much insulin I’ll need beforehand to maintain good blood glucose levels. Or if I find the motivation to do a workout that I don’t have the worry of my BGL’s plummeting to the point of no return. Of course this doesn’t happen, I usually have to set my insulin pump (basal rates) at a much lower rate and most of the time I have to either suspend my pump or detach it completely. You won’t believe that even that doesn’t prevent my BGL’s from dropping.

Let’s face it, numbers are a part and parcel of my everyday life. I sometimes feel like a hawk gazing, waiting for the correct numbers to appear. In my case, to appear on my blood glucose monitor. The moment I lose focus of these numbers, I’m unable to tame them and keep them within my control.

Understanding carbs, glycaemic indexes, Insulin to carb ratio (I: C), Insulin sensitivity factors (ISF), can get very confusing. Being able to understand them is extremely important in my diabetes management. For the non-diabetics who are probably thinking what is she talking about, let me explain how numbers have such a huge impact on my life with type 1 diabetes.

Numbers/ terms I need to know to be able to manage my diabetes

  • Blood glucose levels (BGL): This is exceedingly important to a diabetic. Having a good BGL and keeping it within a healthy range of (4.0 – 7.0mmol/L// 72mg/dL – 127mg/dL) will help the individual have good control of their condition. HbA1c values will in turn reflect this management.
  • Bolus: This refers to a dosage of fast-acting insulin which is given with every meal.
  • Combo bolus: This refers to a dosage of fast acting insulin which is administered via an insulin pump over a period of time. For example a 12U bolus is administered over a 2 hour period. I tend to use the combo bolus to avoid my BGL rising too high or too low. I’m able to test my BGL during the time to see what level I’m at and either end the combo bolus or let it continue to administer the insulin.
  • Basal Rates: With an Insulin pump this is a dose of fast-acting insulin which runs in the background. It is continuously being pumped in small quantities and is able to cover the production of glucose from the liver.
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  • Carbs or Carbohydrates: Are an ideal source of energy which comes from certain foods. There are both simple (sugars, fruit, and milk) and complex (bread, pasta and potato) carbs. Carbohydrates are easily converted into glucose in the body. Most foods that we eat contain carbs. As a diabetic, carbs and carb counting has become very crucial in my diabetes management. It allows me to calculate the number of carbs per meal and with this I am able to figure out how much insulin combined with my blood glucose level at the time that I might need to keep my BGL at a steady (normal) level.

I started to learn about carb counting through my nutritionist and my diabetic nurse. I attended mini lessons on how to count carbs and even attended a lecture over a 3 weeks period. After I completed the course I had a mini test to see if I had grasped the information. I was given a book with several tables which contained foods and how many carbs each food contained. I was then given an example of someone’s day and I had to calculate how many carbs they’d consumed over that 24 hour period. I will show you an example of my day and counting carbs in a future post.

  • I: C RATIOS: Allows you to determine how much insulin you’ll need as a bolus dose to help the body metabolize, the amount of carbohydrate you’ll be consuming in a meal or a snack. My currently I: C ratios is 1U to 3g, this ratios was much higher especially during my pregnancy.

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For example, my ratio is 1:3 so I need 1 unit of insulin for every 3 grams of carbohydrate that I eat.

  • ISF (Insulin sensitivity factor): is a calculation used to determine how much 1 unit of insulin will reduce blood glucose level over a period of time. An example of how ISF is calculated based on my numbers follows:

My total daily dose of insulin (basal and bolus = TDD) is 50. Correction factor formula is 100 / TDD

= 100 / 50

= 2

Therefore, one unit of rapid acting insulin should lower my blood glucose by 2mmol/L over a 2 to 4 hours period.

  • IOB (Insulin On Board): This is the amount of insulin which is active in the body. I find that this sometimes isn’t that accurate, so I try not to solely rely on it.
  • Glycaemic Index: This is a measure of the rate at which blood glucose levels are able to rise after eating a particular type of food. Different foods and the way they affect the BGL can fluctuate. The glycaemic index (GI) allows me to approximate how many grams of carbohydrate minus fibre within a food are able to raise the BGL after eating. GI uses a scale from 0 to 100. Pure glucose works as a reference point, and is a given a GI of 100. The higher values are given to foods which increase BGL rapidly. Here is an example of the GI scale and foods associated at each level.

Low GI (55 or less) – Lentils, peanuts, soy, oats, rye, most vegetables, most sweet fruits (mangoes, peaches, strawberries and blue berries)

Medium (56 -69) – banana, whole wheat, raisins

High GI (70 and above) – white rice, white bread, bagels, potato’s

Once you know the GI and the amount of carbohydrates it contains you will also be able to determine the Glycaemic Load (GL) using the following equation.

GL = GI/100 x Net Carbs

For example: ½ cup serving of raw carrots, which have about 8.6 grams of available carbohydrates and a GI of 45.

45 X 8.6 = 387

387 / 100 = 3.9

I hope this post has helped you understand why numbers have become so important to me and my daily battle with diabetes. It’s another added bonus to diabetes. It can be overwhelming at times especially if the numbers you’re getting aren’t ideal. I always try my best to stay positive about it all and if I really can’t figure it out I have so many wonderful people in my life who I know are always there for me.

This blog has helped me reach out to others dealing with the constant battle of diabetes and with others who have loved ones who are suffering with diabetes. I’ve learnt that I’m not the only T1D who can sometimes have dodgy numbers one day and then everything can change just as quickly. I do my best and that’s all I can do.

I wanted to share a few other diabetes related numbers. I got this idea from a great blogger Life or something like it . I was supposed to tell her my numbers but decided to include it in this post.

How many finger pricks I’ve done since I was diagnosed? This is based on an average of 6 pricks a day. Roughly 41, 500 pricks

How many injections I’ve done since I was diagnosed?

I was on 2 injections a day for 5 years = 3,640

I switched to 5 injections a day for 11 years = 20,020

Insulin Pump – I’ve been on the Insulin pump for 3 years now. It’s really hard to calculate how many times I’ve changed my insert, but let’s base it on an average change of every 3 days which = approximately 365

My total number of injections/inserts =24 025

That’s a lot of numbers.

Thank you for stopping by  Amina xx