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New Year – New Resolutions?
“Working hard for something we don’t care about is called stress; working hard for something we love is called passion”
So why stress yourself to a goal you think you need and want?
I don’t believe in new years resolutions.
They are very often a surefire way of setting yourself up for failure.
Why is this?
There are many more or less valid reasons to why you don’t stick with your own promise to yourself.
I want to run through five of them with you today.
- You set goals you don’t want yourself.
Why, or, rather, for whom do you want to lose that weight?
For your partner to find you more attractive? For your kids? To keep up with the Joneses?
It’s all a damn lie.
If you don’t want it for yourself, and yourself exclusively, you are very unlikely to actually stick with it.
Ask yourself if the promise you made yourself last week actually is for your own sake or for someone elses.
FIX: Chose a resolution for YOU.
- You say the same old resolutions you did last year. And the year before. And the one before that.
“I want to lose weight, get healthy, organized, and save more money. This is my year, this year I’ll make it happen.”
Does that sound familiar? (Turns out that they are some of the most common new years resolutions, so technically, they should be familiar!)
Do they also happen to be the same ones you made last year?
Keeping up “appearances” in front of yourself is just a huge let down. Let’s face it; if you didn’t manage to make all of that happen last year, what says you’ll be able to do so this year?
Maybe something else is keeping you from creating your new life? More on that in the next point.
FIX: Ask yourself what you want NOW, for THIS year as the person you are TODAY and want to be in a year from now. What you wanted last year doesn’t matter. Anymore.
- You bite off more than you can chew.
Back to the example: “I want to lose weight, get healthy, organized, and save more money. This is my year, this year I’ll make it happen.”
Does that even sound realistic at all?
I know a year might seem like a huge chunk of time for you to get everything done and dusted. But if we’re real here for a second, we both know that that’s not the case.
Every day life gets in between your high hopes and promises to yourself, and all you end up doing is to stress and be disappointed in your seeming inability to make “any changes”.
You’re simply not giving yourself a chance!
FIX: Set realistic goals. What can you achieve within the next year? What do you want to achieve in the next year? Pick your number 1 on that list and stick to it. (If you manage to do more of them, awesome job!!)
- Your resolution isn’t focused enough.
If you’ve ever done any kind of coaching, or are at all into that sort of thing, you’ll have heard of SMART goals.
Goals that are Specific, Measurable, Achievable, Realistic and Timely are more likely to be reached.
And although this is a fantastic starting point of goal setting, there is one thing that is more important than the others: SPECIFIC.
If your goal isn’t specific enough, such as “I want to lose weight”, you never know when you’ve reached your goal.
If your goal, on the other hand, is specific, such as “I want to lose 5 kg until the trip I’m going on 20th February”, it’s a completely different thing.
Your brain registers it as a goal with a deadline that you have to make continuous effort to reach.
Do you see the difference?
You need to set your goal in a way that leaves you knowing exactly what you need to do next as a first step toward a healthier, happier, and better you.
FIX: Make sure your resolution is specific.
- You’re should-ing all over yourself
As in, if you don’t really want to make this change for yourself (see point 1), but feel you S H O U L D do it.
I’m sorry, game over, better luck next time.
If you say that you “should lose weight” instead of that you “want (really badly) to lose weight”, there’s a huge difference in how you, your body, brain and energy interpret that message.
A resolution that comes from guilt with an added side of stress and unhappiness for dessert will never work. And you should never say never.
It’s similar to that ever long to do list you have made for yourself that you know, deep down inside, you will never finish. Or want to finish either. It just creates too much anxiety, too much stress and too little fun!
FIX: Eliminate “should” from your resolution vocabulary. Or, better yet, altogether.
Your goals and resolutions ultimately have to make you happy, make your soul bubble and your heart shine.
Reviewing said goals and resolutions definitely should happen more than once a year as well. This is my biggest pet peeve with new years resolutions – once a year, on a more or less alcohol induced evening, you “have to” make promises for the next year.
That’s just weird!
Help is right around the corner though. And especially so if you’re in the Zürich (Switzerland) area!
If your (true) resolution is in any way health or fitness related, I’ve teamed up with two beyond excellent coaches to give you the best possible start of the new, healthier, happier, fitter and more productive you. Check us out here!
And, if you are in or around Zürich on the 17th January you have the exclusive chance to try us out and take us out for a test run! More details and to book your seat, click here!
Remember; resolutions are out, fun is in.
Lonely Diabetes?
Plus one is the loneliest number.
And my constant companion Diabetes knows exactly which buttons to push to make me feel lonely, alone and isolated.
It’s the time of family gatherings, meeting friends and spending time with those you love.
But if your (involuntary and unwanted) BFF Diabetes doesn’t play along, it doesn’t matter who else is around you.
This post is NOT about diabetes making you different from other people or that you have to things that are usually associated with being a drug addict, like shooting up and (sometimes) being paranoid.
It’s about feeling lonely although you have your best supporters, your true fan club, around you.
The other night, Dexter (my Dexcom CGM system) woke me up from my hazy sleep.
He had just buzzed 3 times, and because I wasn’t quite with it, I couldn’t remember what 3 buzzes meant – was I high or low?
I had only gone to bed 2 hours prior to this (quite rude) wake up call with a great blood sugar level, so I wondered which way it had gone wrong?
Dex said “LOW”, below 4.0 mmol/l (72 mg/l). I took out Doris (my OmniPod and trusted ally) and checked my blood sugar; 2.1 mmol/l (38 mg/l).
Nothing was making sense to me at this point; I was sweaty, my head fuzzy, I didn’t recognize where I was or what I had to do next.
I told myself I had a pretty low hypo for being me and that I needed to get to those glucose tabs faster than lightning, right after temporarily lowering the basal on my pump to -85%.
In my mind I gracefully climbed over my husband in the sofa bed we were sharing and jetted straight for my suitcase, where I had packed the glucose. (We were on a trip, staying with fantastic friends)
But in reality I was probably half-suffocating my husband, stumbling around like a local drunk and made more noise than I could ever realize.
Anyway. I sat down on the floor to eat some of the glucotabs. The slightly chalky texture and the acidy taste of them only intensified my symptoms.
During some of my lows I need something to chew on after the glucotabs, something that won’t help the hypo, as it otherwise overshoot. But just the feeling to keep chewing makes me feel safer in an unsafe situation.
I found, again in my mind very gracefully, a bar of 85% chocolate in my handbag, and started munching, instantly feeling a little bit better.
To I keep awake, I tried to play some simple games on my phone, none of which were making any sense to me. Playing cards, letters and colors were all a big mumbo jumbo, although it’s actually 3 separate games on my phone.
In this very moment I realized I was feeling really lonely.
This was despite having my husband snoring right next to me, and some other people sleeping in the same room. And I knew I could wake any of them up to keep me company and make sure I survived yet another hypo.
But I didn’t. Just because I’m not allowed to sleep right now, doesn’t mean others aren’t either, I thought to myself.
So I kept to my incoherent gaming, but couldn’t shake the feeling of being the loneliest person in the world in that moment.
As soon as I saw the number on my dexcom starting to go up, I put down my phone and went back to a hypo-sweat-drenched-sleep.
A few hours later, waking up with the biggest hypo-hangover ever, it made me feel lonely again.
I quickly resorted to some victim mentality thinking with thoughts like “why me?” And “no one understands me or what I’m going through or what it all feels like”, aka Loser-ville thoughts.
While I might have been right after yet another time with diabetes trying to kick my ass, I can’t forget what it has thought me about life.
A few of the useful and positive examples are: Being alone. Maths. Thicker skin. Acceptation. Pain. Fending for my life. Handling disappointment. That life is precious and frail. That I’m not invincible. Gratitude. Appreciation. Friendship. Health. Healing. Happiness. And, above all, the importance of Love.
Saffron Coconut Macaroons
I know just how busy you are today.
So today’s post will be very short and to the point.
A few people have asked me about the recipe for the Saffron Coconut Macaroons that I shared in my Diabetes Advent Calendar.
And because I’m feeling the festive spirits (no, I don’t mean the rum), I want to share it with you here on the blog today!
(If you don’t like saffron (gasp!), they’re absolutely delicious if you leave it out, too)
Saffron Coconut Macaroons
Makes about 10
You’ll need:
25 g butter
1 egg
1.5 dl (0.6 cups) desiccated coconut
1 tbsp. stevia or agave (or honey, if you can take it)
1 pinch vanilla powder
1 packet saffron
Do this:
Put the oven on 175 degrees.
Melt the butter with the saffron.
Whisk together the egg and sweetener of your choice.
Add all the other ingredients to the mix.
Let the mix rest for a few minutes.
Make “peaks” on a baking sheet and bake in the oven for 10-15 minutes, until the tops are golden brown.
Each peak has 4 grams of carbohydrate.
Saffron Coconut Macaroons
These yummy treats are gluten-, grain-, treenut-, soy- and (almost) sugar free, so they suit most people.
Let me know how yours turned out in the comments below!
ENJOY!
Doctor’s Praise
Have you ever had a doctor’s appointment during which you get praise from said doctor?
This was a completely foreign concept for me until recently, despite having lived with Type 1 Diabetes for 29 years.
But as I’ve managed to gain better insight into the illness that co-habits my body, and therefore slightly better control, there have been more and more positive encouragement coming form my health team.
Just a couple of years ago, I would always be scared of going to the doctors, any doctor I have (and I have a few).
Scared of the results, scared of what they might find this time.
Scared of being told off, scared of being disappointed in myself.
Scared of being hurt and a failure. Scared of the amount of work that lay ahead of me.
Because that’s what it had been like all my life.
Every doctors appointment until recently, had been one of disappointment, hurt, even tears, and after, not-being-bothered – because why bother if I always get the same sh*t shoved at me by the doctors?
Let’s not turn this into too much of a sobby victim story though.
About a year ago, when I had finished the education for my pump with my lovely diabetes educator, she told me I was one of her best patients.
After having grown up with the notion that doctors (and nurses) are equal to the evil spawn of something ugly, I was stunned for a second.
And then filled with love. Love, gratitude, and appreciation.
Not necessarily for diabetes, but rather for the advancements I had made by that point.
It was probably my first (and to this day, only) time I’ve performed a little one-man boogie in a doctor’s office.
It’s incredibly what a little doctor’s praise can do!
It spurs you on, keeps you going and at least it helps me when the going gets extra tough (which it inevitably does, considering it’s diabetes we’re talking about.)
And then today (aka the-second-time-my-jaw-dropped-through-the floor-at-my-doctor’s-office), at my check up, my doctor goes to me: “you’re one of my best patients. You seem much more relaxed about diabetes now than when I first met you.”
Wait? Did I hear that correctly?
My immediate reaction was to ask if she could put it in writing. She answered that she would if I really wanted her to.
To the point: yes. That might very well be true that I am, as I don’t know a single of her other patients. And I’m super grateful that I’ve managed to get to where I am today.
But I don’t think she has any idea of just how much work I’ve put into gaining this clarity I now have of diabetes. Which doesn’t, by any means, I’m anywhere near full understanding of it. It just means that I’ve made some progress in the recent years.
A few examples:
I’ve had to say no to things I really wanted to do because my blood sugar wasn’t cooperating.
There have been some late nights…
,,,,and early mornings…
…including wake ups in the middle of the night.
A copious and endless amount of (painful) finger pricks, injections, pump site insertions and CGM sensor insertions.
Carrying medical equipment around, big handbags have been of benefit. My shoulders and neck muscles do not agree.
Snacks, snacks and more snacks.
A huge part has been the mental work I’ve done. Truly coming to terms with diabetes is not an easy task, and is usually completely overlooked by the medical community. I’ve meditated for hours, and now I notice a difference in my blood sugars when I don’t do it! Stress is closely linked to blood sugars, so it’s really important to find ways to release stress. A newer tool I’ve been using is EFT tapping to try to get past the bigger concerns regarding diabetes.
Eating well and according to diabetes, which, for me, means very low carb.
Having to play my own pancreas. On the outside. With zero communication from the other organs that play a part, like the liver, for example.
Drinking lots of water. I’d be so rich if I had a penny for every liter of water I’ve drank!
Exercising and trying to figure out how it works. Sometimes exercise makes my blood sugar high, sometimes low, sometimes the same and sometimes the effect doesn’t come until 12 hours later (depending on how strenuous the exercise was). What on earth do I do with my basal settings?!
Speaking of which, figuring out everyday things like flights, how to eat on the road, restaurants, walking too much (and at irregular times!), drinking alcohol, combining an outfit to fit medical devices as well as how to solve the caffeine question, have all been part of the journey so far.
And that’s just to say what it has taken so far. It definitely doesn’t mean that it will always stay the same. Diabetes is a very dynamic and constantly ever-changing partner to have by your side.
But, this is where it really pays off to have a carefully selected and well-researched health team.
Because even if they don’t know exactly what you’re going through, they’re willing to understand and make arrangements for you.
Oh, yeah, my A1C? 6.4% today.
Being (nutritionally) wealthy
“I’m eating all the right things, but I don’t feel any better yet. What am I doing wrong?”
When you start a healthier lifestyle, there are a lot of other things that need to change than “just” what you eat.
For the sake of clarification, I’m not saying what you eat isn’t important – what you eat is the deciding factor of whether you improve your life or not. But there are a few factors that you may not be thinking about.
Today, I want to highlight 3 factors that might be the reason for you not feeling your absolute best just yet, although you’re doing “everything right”.
-
Mentally
The concept of eating healthily needs to really click in your brain.
You need to understand, down to your last cell, that eating healthy is what you’re striving for, aiming for and need to do in order to feel your very best.
Let’s take an example we both understand to illustrate.
Let’s say you’re on a flight. After the fasten seatbelt light has been switched off after take off, the stewardesses start serving the food.
Airplane food. Within Europe, if you get anything at all, it’s usually just a snack; a sandwich or something of that category.
But, if you notice that they are serving something that doesn’t suit your healthier way of life, do you have to eat it? NO, of course not; you always have a choice!
I kindly, but firmly, rejected a vanilla bake thing that was served on a flight I took this week. I kindly asked to see the ingredients list, which even I was shocked about. Sugar was mentioned 7 (yes, S E V E N!) times in the ingredients list. It almost blew me away (or propelled me forward, not sure yet).
To this, I observed that most people either chose a Coca Cola or an orange juice. More sugar, how lovely. And then people wonder why they’re not feeling healthier, loosing weight or normalizing their blood sugars….
So, what choices do you have? I can think of 3 right off the bat:
a) Eat normally so you don’t have to snack in between/on the flight.
b) Be p r e p a r e d! Bring snacks you know are good for you, like nuts, fruit bars, dried meat, fruits or vegetables.
c) If both of the above fail you, just do better next time.
Ok., but how do you get to that mental clarity of that eating healthy is the only choice?
Give it a serious try.
For 2 or so weeks, make an effort to really eat healthily.
Your body will, slowly but surely, realize that the nutrients it has so desperately been looking for is in the “new” food you’re eating, wanting more of it and less of the old junk.
Deal with your emotions that are connected to food, through something like meditation, EFT tapping or contemplation. Remember, food is not a reward – you’re not a dog.
-
Heartlly
Secondly, your heart needs to play along, too.
But, apart from the possible risk of coronary heart disease, what on Earth does your heart have to do with eating healthy, losing weight and normalizing blood sugars.
The answer is a simple, four-letter word; LOVE.
You need to decide in your heart that you’re making a change. You need to want the change deep, deep down, as otherwise you might be half-assing your new way of life.
You need to love the weight off, you need to love your body for it to function properly, you need to show yourself (and your body!) how much you love it.
This is where self-love rituals are so amazingly important for a healthy life style.
Just don’t show yourself “love” by shoveling down a chocolate cake every day. That’s not love, that’s abuse.
What are self-love practices, are things like reading your favorite magazine, although you “should” be doing something else, it’s to give yourself time on your own, perhaps even in the form of an appointment at the spa. Or going for a long walk, a run or a yoga session. It’s to spend time with those you love, family and friends, or enjoying a big cup of your favorite tea.
-
Digestionally
As I already mentioned above; if you eat great, healthy, healing foods, your body will want more of them.
The reason for craving more bad foods when you eat bad foods (chocolate craving train, anyone?) is that your body is looking for the nutrients it’s not getting, so it wants more and more of said food, hoping to find a nutritional jackpot somewhere.
What our amazing body doesn’t recognize however is that there is very, very little nutritional value in an energy drink and chocolate croissant!
That’s up to you to re-teach your body, especially after years of abuse. Luckily, your body is an excellent student and a fast learner.
Your intestines need to learn how to re-recognize the good stuff that food has, and not only the processed stuff that leads to so many pains and troubles.
Antioxidants, vitamins, minerals, good carbohydrates, excellent proteins and amino acids and healing, yummy fatty acids are all stuff that an abused body and digestive system wouldn’t recognize at first.
Also, give it a little bit of time. Technically patience should be the 4th point of this blog post…
It’s taken years and years of abuse to get yourself, and your body, to this state (perhaps over weight, high blood pressure, high blood sugar etc are among the suspects on that list?) – it will not be resolved over night.
I really despise the word “diet” with a deeply rooted passion. And I can assure you that I would never (and you should never say that!) ever tell anyone to go on a diet.
What I do advocate is for you to find YOUR way of eating healthily. This doesn’t mean it’s the same for you as it is for your best friend, rather far from it sometimes, but it does mean that you can start at the same starting point and move forward in parallel directions.
So my tip for you today is: do not diet, get nutritionally wealthy instead.
It doesn’t matter what you eat, as long as it’s not nutritious enough, you’re starving yourself.
What step can you take today to make your life healthier? Or, do you recognize yourself in any of the three points above? Let me know in the comments!