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Type 1 Thursday – Mindset & Diabetes Management?

How important is mindset in diabetes management? What difference can it make? 🤔

It took me so long before I realized just how big of a deal mindset work is when it comes to diabetes management. How do you react when you see an undesirable number on the display? What are you thinking when you’re faced with a meal you know you won’t feel good eating? And what can you do to help your diabetes management be a success in the long run?

It’s time for Type 1 Thursday!

And – if you want the whole presentation on this topic from me, why don’t you join me at The Low Carb Universe in Mallorca, 12-17 November 2019? Check it out!

And 2 – I do a live every week on Facebook and Instagram to discuss a topic about Type 1 Diabetes that maybe you haven’t discussed with your doctor or healthcare crew. Join me at 6pm CET on Thursday’s!

Have you noticed a shift in your mindset? Or do you need one? Talk to me! 😊

Text Version

If you prefer to read rather than watch a video about mindset, here is a text version of the points I made above:

Mindset

How can mindset can help your diabetes management? How he can help it and what difference can it make, or how can it hinder you?

As I define it, these are my own figures, not at all scientific! This is my experience and from the people that I’ve talked to about this, but I see that having success maintaining a healthy lifestyle, 30% is food and medicine, I see another 30% in other lifestyle factors, movement, hydration, sleep. To actually make your health care successful, I do see that there is a 40% need for mindset, as well. Don’t discount the mindset part because it is very important! And maybe even more important than you know! How exciting is that?

There is a fear of geting caught in a trap of constant perfection. No type 1 diabetic is always perfect. No health cares are ever completely perfect. We all make mistakes. And that’s okay. And that’s a huge part to realise when it comes to mindset! You have to be kind to yourself – that is just the starting point. And do remember that all feelings that you have, whether it’s about diabetes or something else you’re trying to get a better grip of, all feelings are completely and entirely OK! It’s okay to feel them. It’s okay to have them. They are all OK.

“Fixed” vs “Growth”

There is this theory of that we flip flop between what is called a fixed mindset and a growth mindset. (I have a full length presentation on this, join me in Mallorca to find out more!) What I’ve seen from my research, we basically flip flop between these two mindsets depending on the situation, depending on what we’re faced with, actually depending on a lot of factors. As a sort of rule of thumb, a fixed mindset is that you avoid challenges, and that you give up very easily. Making effort is actually a bad thing for you, in the specific situation. You’re “just not talented”. A “why me” mentality usually goes into the fixed one. Running away from critique is also common. Other peoples success is threatening, too. I’m sure we can all recognise some parts of this in ourselves in what we were doing and how we’re reacting to things!

On the other side of the fixed mindset is the growth mindset. A growth mindset is where you seek challenges, you keep trying, even though you maybe fail sometimes and you see making an effort as the key to actually making something a success. You ask yourself, “what can I learn from this situation” rather than, you know, “why me” and “I’m not talented”. Your motto is basically “I can do it”, and other people’s success is inspiring to you.

These are the two mindsets that we flip flop between, depending on how we how we react to things. Also, I think that we are many who can recognise ourselves in the growth mindset. So it’s not all bad! We’re not only, you know, “everything is shit” and “why me” and “I don’t want challenges”. I think we all have parts of both! I find it very interesting when we start paying attention to this. And I’m sure this is something that you can do, for example, in your diabetes management. How do you react to, for example, that blood sugar reading? Is it “why me” or is it “okay, what can I learn from this?”, for example.

Mindset is not…

Mindset is not a magic bullet of motivation. It is definitely not a shortcut to success, if anyone got that, and mindset is nothing that we’re born with, it’s something that we learn. Mindset is not the same as positive thinking, either. It’s also not fixed in these two categories I talked about above. You’re never stuck in one, as I said, we flip flop between both of them.

Diet Mentality

Added to this, more specifically to food, is actually the diet mentality, or diet mindset. I wanted to highlight it, because I think it’s so terrible for lots of people with diabetes, and for anyone really who tries to look out for their health.

A diet mentality is where you see food as the enemy and you’re focusing on your bad habits – that you would have bad habits to break somehow. You’re looking for temporary fixes. And you’re focusing on what you don’t like about yourself, how silly is that? That’s not the way forward, the way forward is to focus on things that you do like about yourself and increase those and then the other ones will follow. Diet mindset is where you’re really focused on the scale. I don’t feel like that is a good measurement of anything really, the scale. I threw out my own scale very many years ago, and I only weigh myself at the doctor’s office, because they require it. Otherwise, I don’t really care what it says. It’s some sort of arbitrary number on a piece of electronic machinery (or even if it isn’t electronic) – it doesn’t really matter that much. Try to step away from the scale! Also in a diet mentality, you think that you have a finish line, that you will have arrived at some point, whatever that means. And I’m only highlighting this because I think it can offset the rest of your mindset work, which can be quite crucial in type one or diabetes management in as a whole.

Setbacks?

How do you view setbacks? Are setbacks something informative to you? Do you draw information out of it? Basically, going back to the growth mindset of “what can I learn”? Or are setbacks a label on you as a person? It’s also silly, but we all get to that point at some points of our lives, and that’s fine. It’s not a bad thing. It’s just something to be aware of!

Success = Mindset + Learning

Success whether within health, whether it’s in sports, whether it’s in life in general, it is mindset, plus learning and the willingness to learn new things. No one can do everything from the beginning. So we do need to learn, in addition to our hopefully, majorly growth mindset work.

How do you change your mindset? This can be a tricky one, but a few short tips is to start small. If you know the analogy of chopping up the elephant into small bite sized pieces, basically eating the frog first? That’s how you get forward so you look at the whole picture first and try to accomplish all of it at once. You have to start with the very smallest goal that you can imagine. Also, you have to think forwards. “How will I feel in a week of doing this?” (or in a day, and a month, in a year, in 10 years?) How will it feel making this change for me? Provided that it is for you, but I would hope so because otherwise it’s not going to be motivating for very long. You have to find what motivates you? No one else can tell you what motivates you, you have to find that within yourself. And that’s a very big part of mindset work!

And also, don’t make excuses. It’s all about prioritising. You can say that, “oh, I don’t have time to check my blood sugar”, but today, especially with CGM’s and these very fast blood sugar meters, it’s really quick. It’s just that you don’t want to do it. It’s that simple. So please don’t make excuses for yourself.

And now I would actually love to hear from you, have you noticed a change in a change in your mindset? Or perhaps you need a change of mindset? Talk to me in the comments below and I’d be happy to chat with you more there.

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Type 1 Thursday – Self love & Diabetes?

Diabetes & self love – why is it necessary? 🤔And why is it so crucial to find your way of showing yourself self love?

We’re going deeper than the ordinary advice when it comes to diabetes (“Medication, food & movement” 🙄) , this is more about the mental aspects of living with a chronic illness, such as diabetes. The mental aspect that no health care professional has ever talked to me about in my 34 year long experience with Type 1 Diabetes. But that is oh-so important and can make a world of difference to your management!

It’s time for Type 1 Thursday!

Self love & diabetes, is it necessary? – Hanna Boëthius

How do you show yourself some extra love when it’s needed? Let me know!

Transcription

Prefer to read this information about self love and diabetes? No problem, I’ve got a text version for you right here:

I cannot wait to discuss today’s topic, which is maybe a bit more on the “fluffy” side, rather than, you know, what health care tells you, which is, “medication and nutrition and movement – that’s all that matters in diabetes care”.

No, no, it’s not. As we’ve seen, during the past few couple weeks, I have gone through quite a lot of interesting topics (if I can say so myself!) with you guys, and this is yet another one! This is about diabetes and self love. Why is self love is so important when it comes to diabetes? I will first go through what self love is, because the idea of it is kind of fluffy on its own, I will go through how to show yourself a little bit more self love. It’s maybe not as difficult, or as easy, as you think it may be. And then I will also go through why it’s especially important in diabetes, to take good care of yourself in the form of self love.

What is self love?

So let’s get right to it, and start with what self love actually is? Self love is, to me, the same as self respect, self improvement, self compassion, that you feel compassionate towards yourself. It’s self acceptance, and remember acceptance – it will come up a couple of times in this piece, so bear that in mind. Self love is integral to your well being, because it just makes sense to make yourself feel better than you would feel otherwise. But it’s not just about feeling good, it’s also about making the right decisions for you as an individual, whether you are diabetic, whether you are not diabetic, whether you are struggling with a health issue, whether you are not, it doesn’t matter. It’s about making the right choices for you. And these can, of course, differ as I so often say in my videos, be very individual. So don’t just take model from someone else who’s doing something, and calling it self love. You have to figure out what works the best for you. And this also comes down to that you have clear values for you, and that you accept your weaknesses, as well as your strength (there was that word again!)

How can you show yourself self love?

So how can you show yourself a little bit more self love? Well, let’s get all cosy up in here, on this episode of Type 1 Thursday! For example, you can find your happy place. Where do you feel good, what is a good place for you to be in, whether mentally or physically, whether actually spatially. What would be a good place for you to be at? For me, it somehow often involves a beach and some sunshine… Make sure that you know what places work the best for you.

In order to raise yourself love game a little bit, do something you’re good at! It’s not even that out of this world, just do something you are good at, whether that’s knitting or writing a story or and maybe that’s growing a plant – it could be anything that you’re good at. (Maybe you should choose something that has more immediate results, maybe leave the plant thing for another time?) Do something that you’re good at, because that really raises your self love feelings.

Practice mindfulness. Whether that is in the form of a meditation practice or some other form, it really helps to put things into perspective, and makes you see the positive things a little bit more, well, positively.

Decide whether you’re going to act on what you need, or what you want. What you need is often more permanent, and what you want in that instant, can actually just be very, very temporary. Make sure that you always go and make choices for what you need, rather than for what you want in that moment, because that can lead you astray.

Make sure that your self care game is levelled up! That means eating the right nutrition for you, for example, it means moving your body, it means sleeping properly, making sure they have the right sleep hygiene, as they say so nicely, and make sure that you have social connections. Make sure that you are working with people that you enjoy being around, and that you have people around you that you can turn to. This is the whole point of the series that I’ve been making recently and Type 1 Thursda, it’s been a lot about self care and how to improve it.

When it comes to people, do set boundaries! Set boundaries for things and people. For example, if you notice that you’re not feeling uplifted after talking to person, or being with the person, or even thinking about a person, then maybe they are an energy thief and maybe they need to get out of your life for a while? It’s the same with things like workplaces, offices, make sure that you set boundaries. And even on social media, do set boundaries, about when you answer messages, so that you make sure that you are appreciating yourself and respecting yourself.

A real biggie is forgiving yourself. You know what? You’re not perfect, but you know what? It’s completely OK not to be perfect! No one is perfect. No one’s ever going to be perfect. No one’s gonna be that one perfect person. So let it go. And make sure that you understand that it is completely fine. Forgive yourself for not being perfect, because you never will be. Okay?

Live by design. This means your design, not my design, not that person’s or another one’s. Make sure that you know what you want from your life! This goes back to boundaries, it goes back to self respect, it goes back to self improvement, compassion, acceptance… What are the things that you want to achieve in your life? It’s not going to be the same as for me, and that’s fantastic! Go for it, as long as it is by your design.

When you start something like this, it can be really good to check in at in the beginning. Where are you now? Mentally, physically? Where are you in terms of self love? That’s how you know what you’ve got to be working with!

Self love & Diabetes?

Why is this particularly important for diabetes and living with diabetes? Well, we know we all know that we are more than people with diabetes. And and we also know that it’s a mentally frickin’ difficult illness to live with. It’s incredibly difficult to live with it, especially if you have no idea what your blood sugar is going to do next, for example. That’s really where the self love, self compassion and self acceptance comes in! The whole thing is that you have to take excellent care of you, because no one else will. You see your doctor seven minutes a couple of times a year? What are they going to do? Nothing. Who’s going to take care of you between those doctor’s visits? Yeah, that’s you. Don’t look to other people to take care of you, because you’re the only one who can actually do that.

When it comes to diabetes, no matter what the number, whether that is cholesterol, blood pressure, blood glucose levels or HbA1c – it doesn’t matter. You are enough! I have problems realising this myself sometimes, but you really are enough and you don’t have to do anything more than you’re already doing. You work your best and I know you’re working really hard, so please just show yourself one love and make sure that you know that you are enough!

You can also turn it around and look at the positive sides of diabetes. I know some of you out there right now, thinking “there’s nothing good with diabetes and it’s all shit”. It’s actually not! NEWSFLASH – it’s not all shit living with diabetes! it’s actually quite cool, because you get stronger than most other people, you have more courage, you are more resilient, you are more independent. You have all this amazing knowledge about health that not very many other people have, how cool is that? It’s actually a kind of a blessing in disguise to live with diabetes, if you think about it. It’s not just all negative and all shit, I promise, it’s it’s actually it has a lot of positive points as well.

The main point when it comes to self love and diabetes is acceptance. accepting yourself, accepting diabetes as a part of you, that is a huge topic in self love for diabetes. And it really just means that if you fight against the diabetes, you, first of all, know that it’s going to come back and bite you somewhere it hurts quite quickly. Secondly, you’re not going to get anywhere by fighting it! Your ultimate goal, my ultimate goal, everyone who lives with diabetes’ ultimate goal is to befriend diabetes. I know some of you are shaking your heads and probably closing your phones and laptops right now, but it is to befriend diabetes and work with it and not against it.

So now I want to hear from you, how do you show yourself some extra love when it’s needed? Let me know in a comment, and I’ll be so happy to talk with you there.

Ps. Want to learn more about this? Join me in Mallorca in November 2019 for The Low Carb Universe! I’ll be speaking on mindset and diabetes!

Type 1 Thursday – Medication

Are you taking the right medication, or medications, to manage your diabetes?

We often just “take what we’re prescribed” in terms of medications. But is this always the best strategy? Is there anything you can do as a patient to influence your medication?

In this week’s Type 1 Thursday, this is exactly what I’m talking about, how we as patients can get more of an insight and clue into what we’re actually given, and should be taking.

Type 1 Thursday – Medication – Hanna Boëthius

Are you taking the medication you need to manage your diabetes as well as you can? Is there anything you should perhaps check with your health care professional? Let us know in a comment below!

Transcription

If you prefer to read this information, please find a text version below:

I can’t wait to discuss today’s very important, but this may be my shortest Thursday ever. The topic today is medication and although this is a super important thing when managing your diabetes, I am unfortunately not a medical professional. Ergo I am not allowed to give you any advice on this. (This is why this might be my shortest type on Thursday, ever.) But what I will give you are some general tips and tricks of what you can do and what you should look out for and when it comes to medication and your diabetes management, whether this is Type 1 or Type 2, it doesn’t really matter. Most of us need to, unfortunately, be on medication anyway, Type 1’s, of course, forever and ever until the day we die, we need to be on insulin, at least, if not other medications. Type 2’s can get away with not being medicated, in some cases. But in case you are, then this could be something for you as well.

The first thing to really make sure that you have is a great cooperation with your healthcare professional, because they, in comparison to me, can give you advice on medication, and medical issues in your management. I can only give you results, tell you things that I’ve done and that has worked for myself and that I know from other people’s experience, nothing else (glad we got that covered!) With your healthcare professional, you need to find out whether or not your medications are actually what you need. In many cases that I know of, are actually not given the correct medication, which they find out in hindsight. This is where you really have to speak up as a patient and tell your health care provider, whether that’s an endocrinologist, or CDE, or nurse or nurse practitioner – whatever you prefer to go to. You have to have an open conversation with them in terms of how you feel, how it’s affecting you, how it’s affecting your lifestyle, your energy and what your blood glucose values are, if you live with diabetes. This can both relate to the amount of a medicine that you’re already taking, or a type of medication that you’re taking. Do have someone that you can really trust on your team so that you can get the help that you need in terms of medication.

This medication, as I touched upon a little bit before, needs to fit into your lifestyle, as well. If it doesn’t fit you to feel sluggish, not energetic slow and just generally crappy, then definitely speak up, do something about it! There’s always, always, always something that you can do to feel better, as I usually say. And there’s most often another medication that you can try instead. Make sure that you get what is right for you for your lifestyle, for your body type, for everything that can have a an influence.

Let’s go more into insulin. Have you been given the correct types of insulin, for example? There are many types of insulin, of different efficacies, and how long they last in the body. How long insulin works in your body is very individual. For me, for example, my short acting insulin, that I’m on all the time through my insulin pump, last quite short in my body, it’s only two hours. That being said, the same insulin can last a lot longer in someone else’s body, even up to four or five hours. That’s something that you have to find out. Do you have the right type of long acting insulin, for example, for your life, for your diabetes, for the way that you want to feel? There are many different types of long acting insulin, and they have different aspects and attributions to them. Check out if you may be need to change yours or try another one for a while. In most cases you can try if you want and then go back to your normal routine if it doesn’t work out for you. I think, as patients, it’s very important that we have that choice. There are also different types of short acting insulins, rapid acting ones, which you need to find out which one works the best for you. We also have, for example, regular insulin, which covers, for example, protein very well. It can be a great tool to use if you are willing to try it. It doesn’t act like the other insulins, so don’t expect it. But it can be very helpful in certain cases, especially with a more protein rich way of eating.

When was the last time you did some basal testing? When was the last time you did a proper basal test to check your basal insulin? Whether that comes from a pump, or long acting insulin is accurately dosed for you, your life, and your diabetes. For example, someone maybe more insulin sensitive at times of the day or more insulin resistant at other points of the day. We have to make sure that the basal insulin is the correct amount for you. This is best done with through fasting and you check your blood sugar every hour throughout a 24 hour time period, this can be split up in different days, as well. Anyway, I’ll get to that in a different chapter in a couple of weeks time. Basal testing is very important to figure out if you’re doing the right thing with the insulin.

Another thing is to pre bolus. Do you need to pre bolus for your meals? Maybe check it out, if you feel comfortable with it, you can try around a little bit with pre bolusing before meals, and see if you get better blood sugar results through that.

Other, not directly diabetes related medications, that you may or may not be prescribed. Again, you have to work with your healthcare provider and see what can be maybe improved, maybe added, maybe taken away. Being diabetic, one of the milder complications can be high blood pressure. Maybe you are on blood pressure medication already, maybe you need to be on one? Maybe you need to be an ACE inhibitor, which has been shown to sometimes protect the kidneys from damage, for example. And it’s a statin really necessary in your specific case? Discuss with your doctor, and bring papers, bring your research along and they usually try to accommodate, or, rather, should try to accommodate you. But it doesn’t mean that everyone does, of course. A medication like Metformin, for example, maybe it could be beneficial for you? Maybe you don’t need it anymore?

Again, you have to have an open dialogue with your healthcare provider. That’s my main point when it comes to medications. I can give you ideas of things to think of and bring forward to your doctor, but I cannot give you advice on exactly how to do it.

Are you taking the medication you need to manage your diabetes as well as you can? Is there anything you should perhaps check with your health care professional? Let us know in a comment below!

Ps. Do you want to learn from amazing medical professionals at Europe’s healthiest event? Join us in Mallorca, Spain in November at The Low Carb Universe 2019!

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Type 1 Thursday – Why Movement?

Why should you focus on movement as a person with diabetes? Isn’t exercise just boring, but has to be done and potentially raises your blood glucose?

Not necessarily! It’s time for Type 1 Thursday, my Sweet Friend, where I explain why moving our bodies is a GREAT THING, what we need to focus on and how to do it.

Why Movement? – Type 1 Thursday with Hanna Boëthius

How do you move your body?

Transcription

If you prefer to read about why movement is so good for us people with diabetes, here’s a text version:

Movement – I’m talking about another lifestyle factor that you can do to perhaps help your diabetes management along. I call it movement, because exercise sounds like a lot of work, quite honestly. And I don’t like it to be seen as a burden for myself mainly, but perhaps also for someone else out there. So that’s why I call it movement. It should be fun!

Why should we pay extra attention to movement as people with Type 1 or Type 2, (or actually any kind of diabetes at all)? This is one of these power tools that we can use to get better diabetes management and results. Number one is that it helps our blood sugar management, even if we do perhaps spike during the the movement that we have chosen. The general rule of thumb is that heavy lifting and and anaerobic movement will raise your blood sugar, whereas cardio and aerobic movement will lower your blood sugar. This is, of course, as usual, individual, it’s just a rule of thumb. But it is just something that you can bear in mind when you are trying to get moving. With the fact that it helps blood sugar management, it also can help you lower your HbA1c. This is something that I have recently managed to do, again. That can be a good motivator for moving your body.

Movement raises your well being , to use your body the way it’s intended to, are not meant to sit (like I’m doing right now) we are meant to be moving around and enjoying using our bodies. The risk of cardiovascular disease is lowered with exercise. Also a potential weight loss tool if that is needed and wanted. Then it can be a huge benefit to move your body! Also more biochemically, the engines in your cells, called mitochondria, they actually increase in the cells with movement. The cells have bigger engines, essentially, when we move our bodies. This is a really good thing, as it keeps the mitochondria young, which is part of staying young in mind, body and soul. Movement can also lower your triglycerides, if that is a problem for you, and it can also lower your blood pressure. Movement raises our immune function, which is really great in times, like now, when the fall “nasties” are here. It also, first and foremost, raises our insulin sensitivity (I will get into why that is in a little bit). First, movement increases our muscle strength, and also our bone density, which is really great to prepare our bodies for maybe higher age. And yeah, those are some of the main benefits of moving your body. There are of course many more, you get out in nature, perhaps you feel and a sense of accomplishment, along with many mental factors that are really good when it comes to moving your body.

Why is movement helping our insulin sensitivity? Because the main part of our glucose storage is actually in our muscles. In our liver, too, absolutely, but it’s mainly in our muscles. We can use movement to help with sensitivity and blood sugar management. Insulin is key number one, of course. But movement can help control your blood sugar levels. The glucose in your blood goes into the muscles and is stored there. In a very short explanation, we become more insulin sensitive because the blood sugar isn’t in the blood anymore. It’s stored in the muscles.

Exercise does so much! But how do you do it? Well, it’s easiest to work it into a routine, it’s easiest to do daily movement, to have set times when you do it. What type of movement is best? It’s quite simple – choose something that you think is fun! It shouldn’t be a chore, it shouldn’t be feeling like a burden. It shouldn’t feel like that at all! It should actually feel like fun, like something you are rewarding yourself with, something that you’re giving your body as a treat. So the type of movement can be whatever you want, whether that’s dancing along to your favourite song, yoga, or maybe something on YouTube. I found a really great resistance band workout, for example, my muscles can feel it… Or you can go for a walk in nature, or you can run if you think that’s fun, you can go lifting if you think that’s fun. Play, for example, Primal play with Daryl Edwards is a fantastic way of moving your body without you actually realising that it’s proper exercise (and your muscles will be hurting afterwards). The key is to have fun when you are moving your body!

How to get started, it really is easiest to start small. It don’t take on too much, “I have to go to the gym three or four times a week, starting now”. NO! Start small, start moving more in your everyday life, take the stairs instead or the elevator or escalator, get off the bus stop earlier, park further way at the parking lot – all of these things that that are cliches by this point, BUT they actually do work! It gets your body moving. Slowly start to increase your muscle mass because muscles are our main glucose storage devices. The more glucose that is stored in there, less is in the blood. A really easy way to do this is, and this is something that I’ve been doing myself. Recently, I was inspired by a few people that I follow online, and I started the 100 push ups a day challenge I thought it was ridiculous, I thought I could never do it. I thought I was one of the weakest people on the planet! I started actually doing push ups against my kitchen counter, because I couldn’t do them on the floor. But very quickly, within those first 30 days, I could move on to lower and lower surfaces, until I now am doing all 100 (not in one go, I do them in sets of 15, and then 10 at the end) on the floor on my yoga mat. I’m very happy about it! It feels like an accomplishment. I really like that it also builds muscles, works many big muscle groups in your body. The bigger the muscle groups, the more effect you have. The other one that I added was squats. So I do 100 pushups and 100 squats, which takes me about 15 minutes or so to do this. It’s not a lot of time that you actually give up from whatever else, whether it’s 15 minutes or social media, 15 minutes of TV watching a day… It’s not a lot of time you give up in order to get the benefits of getting a bigger muscle mass.

Before you start anything like this, whether it’s yoga, the 100 pushup challenge, dancing – anything, do check with your doctor if you are okay to start exercising. In some cases, maybe not. So check with them.

Generally, movement can be a great tool for our diabetes management, all of us. I would love to hear from you, how do you move your body? What do you think is fun? Let me know in a comment.

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Type 1 Thursday – Why Real Food?

Real food is actual food, food that comes from nature and is not refined, made in a factory or tampered with by humans. And no matter of what way you choose to eat, be it keto, paleo, vegan or otherwise, we can all agree that real food is what is the best for our bodies, health and blood sugars.

But why is eating real food so important? And especially so if you live with diabetes? In this week’s episode, I outline a few quick points. Watch the video, or read the transcription below, and let me know your thoughts!

Ps. If you do like the concept of eating real foods, why don’t you join me and an amazing group of people at The Low Carb Universe 2019 in Mallorca, Spain in November? Incredible international health experts, amazing views, movement, joy AND 100% real food! You can book your ticket here!

Type 1 Thursday with Hanna Boëthius – Why Real Food?

Do you eat mostly real foods?

Transcription

If you prefer to read to learn, below is a text version of the video about real food above. You can also read why low carb is a great option for Type 1 Diabetics here!

Why Real Food?

Today I have quite an exciting topic, if you ask me, because my background is within nutrition. My topic for you today is the importance of eating real food.

I am so happy to hear your comments and ideas and thoughts about this topic or any other topic, actually, I’m easy that way! Jot them down in a comment below and I will be happy to chat with you there anyway, about real food.

If you ask me, that is the only topic where we can actually agree on, no matter what kind of diet we choose to follow or eat. I don’t really like the word diet, but I choose to use it anyway, as it’s normally the one used. The thing is, whether you are keto, paleo or vegan, or, well, maybe not the Standard Western Diet, actually, because the importance of real food may not be so, so big there. In any other diet that you may or may not be following, I think real food is the one thing that we can agree upon, that it is very good for us.

What I define as real foods is foods that don’t have a label. Real foods actually comes from nature, which is quite rare, if you think about the standard Western diet. It is foods like meat, poultry, eggs, fish, seafood, vegetables, and all these things that actually come from nature and from the earth and not through a factory, or from a factory or has been tampered with too much with by human beings. They’re just as clean and natural and real as possible. That’s my definition of real food, so that we’re all on the same page throughout this discussion.

The main point of this is that real food has no additives. What additives often do, is that they mess with your blood sugar. For example, maltitol is a classic example of this! It is a sugar substitute that still affects your blood sugar. Don’t be fooled and eat that, although it’s supposed to be great and “diabetic friendly”, can be labelled whatever you want to be labelled with whatever health claim. They still include things that are really not good for your blood sugar and really not good for your health. In effect, you’re not doing yourself any favours by buying these “health foods”. No additives, so that they can’t mess with your blood sugar, in this case, if you are diabetic, or live with a blood sugar problem.

If you are going to venture into that kind of a sphere with pre-made foods, I have as a rule of thumb for you. The food item can include five ingredients, and those five ingredients all have to be recognisable to me, I need to know what they are, without googling, because that’s cheating. Then, if I approve all of those ingredients, then yes, absolutely, I will buy it and consume it and enjoy it. But if that is not the case, it will most likely go back on the shelf! “I see it, I love it, I want it, I checked the carb count, put it back”, is pretty much like going to the grocery store with me. My poor husband, I mean, seriously… Anyway, 5 ingredients that are recognisable otherwise, to me, it is not worth the gamble of a possible really high blood sugar or a possible low blood sugar, because I’ve overdosed insulin. It’s just not worth the hassle for me.

What are the top my top three “watch out” ingredients for additives in food?

If you do live in the States, or a similar kind of an environment, high fructose corn syrup. Just stay away, that can really mess up so many metabolic markers within you, so much of your metabolic health can be ruined, because of the consumption of high fructose corn syrup. It’s just so highly refined and so highly tampered with that it’s not really worth it to consume in my opinion. It’s no longer food, it is just factory made.

Number two, trans fats, man made oils, trans fats, are really not good for you. They add a lot of unnecessary strain on your body and your metabolism (that you can just actually fix with eating real food). Adding real fat such as butter, avocado, olive oil, things that are actually not man made, but is made by nature, is a lot better for you than highly refined and processed fats.

Number three, and this can be a tricky one, I do admit it. So bear with me before you slam down the lid of your laptop or turn off your phone, but it’s artificial sweeteners. And with that I really mean the artificial sweeteners, the ones that have been made in a factory. Maybe stevia is fine for you, if you enjoy the the flavour of it. And monkfruit can also be fine. Erythritol to a certain extent, absolutely. But things like aspartame and things that we don’t really know what it’s doing with our bodies yet. It’s definitely not natural in any way or form, and that I would be careful with. I remember growing up, this was a huge thing, as long as there were artificial sweeteners, then, hey, this product is a go! I was raised in the 80s and 90s, when it was still a little bit more controlled what people with diabetes should be eating. I had to eat a lot of terribly sweetened things. It’s been shown in studies since that for example, fructose, which we thought back then was the holy grail for diabetics, can actually clog up your liver, so that it can’t do its job properly. Then your whole metabolism might be damaged.

There’s a lot to be said about this stuff, of course! These three things impact your gut health, they can have an impact on anxiety levels, they can, as I said, clog up your liver, so that can do its job properly. And other things like your skin and other things that are really important for us to work properly. These additives can make an impact on our health, and that’s not very good, is it?

I do want to sort of give a special warning, I did touch upon it a little bit at the beginning of this. For example, “keto foods” some of them or “vegan food” or whatever it’s labelled, heart healthy, don’t even touch this stuff is not healthy for you at all. Don’t trust the labelling on the box! Look at the ingredients, does it have five ingredients? Do you recognise them? Buy it, if you think you’re going to enjoy it, if it doesn’t, maybe you should rather leave it alone? “Foods”, such as salad sauces, sauces, spice mixes, soups, ready made things that you don’t think will have an impact can actually contain a bucket load of sugar and will impact your blood sugar. Stay with the real food is my opinion! It’s better for us, it’s healthier for us, and we’re going to feel a lot better.

If you’re just starting out from, for example, a standard Western diet, to going to more into the real food way of eating, then I really suggest you adopt the 80/20 rule, so that 80% of the time, on work days, you eat real food, and on the weekends, you can still have a bit of what you still think is fun.

I would love to hear from you. Do you eat mostly real foods? Let’s talk in the comments below and I can’t wait to see you next time.

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Type 1 Thursday – Period & Blood Sugar?

Type 1 Thursday is back!

This one is for the ladies – managing blood sugar before and during your period, HOW?! 🥵

I was asked on Instagram about how I handle my blood sugar during my cycle, and I wanted to share my four best tips on what to do. It can certainly be tricky and requires extensive trial and error in order to find what works for you, but it’s definitely worth it.

Watch the recording of my Facebook live session here:

Type 1 Thursday with Hanna Boëthius – Period & Blood Sugar?

How do you manage? Share in a comment!

Transcription

If you prefer to read about period and blood sugars, here’s a transcribed version of the video above.

Welcome to the return of Type 1 Thursday! Type 1 Thursday has been enjoying a beautiful summer break. But we are now back and more than happy to share thoughts, concerns and everything else regarding Type 1 Diabetes, and blood sugar management, food, nutrition, all of these things that really bother us in our everyday life.

I am Hanna Boëthius, the founder of Hanna Diabetes Expert. I am also a Type 1 diabetic since 34 years, I was diagnosed in 1985. And I have a fantastic topic for you today! This one is for the ladies, so if any guys are watching, please, you’re welcome to stay. But it’s going to get a lot with female hormones and so on. If you’re interested, please tag along. If not, I completely understand if you choose to maybe not stay around for it this particular episode.

Today we are talking about how to control blood sugar, before your period during your period, as that can be really difficult especially when you do live with Type 1 Diabetes. It’s not just one hormone that is fluctuating at same time, and remember that you don’t even produce one of the key hormones. That’s why maybe don’t have as easy of a time as other ladies have.

Fluctuating hormones ahead of your period will, in most cases give you a very bumpy ride when it comes to your blood sugar. Our blood sugar is impacted by everything, not just insulin, movement and nutrition, those things that are commonly known as influencers of blood sugar. Beautiful hormones such as estrogen and progesterone definitely have a big impact on what happens to your blood sugar’s during, or ahead of that time of the month.

Estrogen and progesterone are the two biggest female hormones and are made in the ovaries, which is a really important thing for our bodies to do. It’s a natural thing that should be there and we shouldn’t suppress them, like some may suggest. They essentially prepare the uterus for the upcoming pregnancy, and if it doesn’t happen, that’s when you have your period. That is the whole point of those two hormones. So PMS or PMD, or whatever you want to call it, is all about the changes in hormone levels. That’s why you sometimes feel cranky, sometimes you want to cry about it, sometimes you are really hungry, and sometimes you crave weird foods that you didn’t have any clue that you were even eating anymore.

A lot of things can happen when your hormones are at play. This is also what causes the erratic blood sugars ahead of your period. Female hormones can also call cause insulin resistance, which is why we get fluctuating blood sugars. The body doesn’t react to the insulin like it should, because it’s impacted by the other hormones.

What can you do to make this better, to improve this for yourself? And what are the tips and tricks that maybe you can can do to to help your time of month get a little bit easier?

(I’m of course super happy to hear your experiences. Please share those with me in a comment somewhere on the internet, and I will continue the discussion with you there.)

Before I start the what’s and the how’s, remember that very often, in very many cases, insulin sensitivity returns on day one, or two of your period. Be careful and do not push too hard on the insulin dosing.

Number one of what you can do is to track. Track your cycle, when you have what symptoms and also track your blood sugar. There are beautiful apps for this! If you know of an app that combines period tracking or cycle tracking with your blood sugar, please let me know because I’m looking for one of those myself. What you do is to look at the trends from both of these trackings, and compare them and see where and when when you can expect to see the pattern of insulin resistance increasing. Then you know exactly on which day, at which point of time in your cycle, you have to start reacting. This can be done by on paper, as well. But I like to keep as much as I can digitalized, I would prefer to have an app to track both of these at the same time.

In terms of tracking, this is where a CGM really, really does pay off. You can see exactly when the blood sugar went up, and not have to wait for the finger prick to show you. CGM is the movie of your blood sugar, and the finger pricks are the photographs you take every once in a while. You simply get a more complete overall picture. I recommend every single Type 1 diabetic, who has the possibility, to get a CGM of some kind, so that you have a better overview of what’s going on in your body. We’re all individuals and all react differently.

Number 2, this goes hand in hand with the tracking – find out how insulin resistant you become so that you can change your insulin dosages in time. Or even before even the blood sugar starts going up. You can change your basal dose if that’s what’s needs tweaking and tracking during that time, or bolus, or maybe both need to be increased a little bit in the week or days before your period? Some women also experience a few days of insulin resistance when they ovulate in the middle of their cycle, but not everyone. And so that’s also a good reason for tracking, so that you can find out how much more insulin you need.

Number 3 is be ahead of the curve. Make sure that you do find the patterns through your tracking, so that you know what is happening when, to empower you to act before anything really happens at all. You have to go through how much you should increase your doses when you become insulin resistance ahead of your period with your healthcare professionals. Or if you feel comfortable doing it alone, then you know what, that’s fine. I suggest that you talk to health care professional, like your doctor, your CDE or nurse, who can help you figure this out and how to play with the dosages if you’re not comfortable doing it yourself.

Number 4, I know it’s difficult in many cases, but keep to your healthy lifestyle. Try to keep to your nutritious and nutrient dense foods that you’re eating, make sure that you move your body (that also helps the cramping), make sure that you de-stress because this is an additional stress on the body (which could also cause insulin resistance and your blood sugar’s to be wonky).Make sure that you have the supplements that you need, for example Magnesium can be really good for relieving cramps and also for de-stressing. Hydrate properly.

The reason why I chose this topic today is because I was asked on Instagram how I handle it in my own case. I have to say that I used to have huge problems with insulin resistance ahead of my cycle a couple years ago. My blood sugars would be up in the 200’s mg/dl, or 10-11 mmol/l, without me doing anything differently. I tried to handle it with these tips and tricks that I’ve just given you, I tried to work with insulin dosages, tried to work with all these tools that I have in my toolkit. Frankly, it was a hit and miss. I didn’t really know if I was going to be successful, if I increased the dose too early so that I would go low, for example. It was really difficult. But actually, and I know this sounds stupid, but the longer that I have stayed low carb and keto and not have eaten that much sugar, the more my hormones have, all together, regulated so that I don’t really have a problem today at all. Maybe it could be an age thing, as well. I’m older now, and I have a different body than I did a couple years ago. I really believe strongly that eating healthy, nutritious food can really help regulate your hormones, even the female hormones. Today I maybe notice a day ahead of my cycle that “oh something is off, I’m a little bit insulin resistant today”, followed by “oh yeah, of course”.

What are your experiences wit hormonal fluctuations and blood sugar? Leave a comment below and I’ll be happy to chat with you there.

,

Type 1 Thursday – Type 1 vs Type 2 Diabetes

It’s Thursday – time for another Type 1 Thursday! 

Today’s topic is Type 1 vs Type 2 Diabetes. What are the differences? What are the similarities (if any)? And what about management and treatment, what are differences and similarities there?

Type 1 Thursday – Type 1 vs Type 2 Diabetes

What are your take aways from this video? Share in a comment!

Transcription

If you prefer to read, here it is:

For today’s topic, I wanted to explain and go through the differences between the two main types of diabetes. So that is, Type 1 Diabetes, as I have, and also Type 2 Diabetes that is the more common version. There are also many other versions of diabetes together with it.

I wanted to draw the outline of the sort of differences between these two, and perhaps if there are any similarities. And what about management? How does that work between the two different types?

So basically, Type 1 Diabetes, as you may or may not know, is an autoimmune disease. That means that my beautiful immune system decided that those insulin producing cells looked a little bit dodgy when I was two years old, and kick them out of commission, which is not great because that means that I am all other type 1’s will have to inject insulin for the rest of our lives no matter what we do, no matter whether we go low carb and no matter if we go carnivore – we will always have to inject some insulin. Perhaps not as much as when on the standard American or Western diet, but still a bit so that we keep our engines running, as insulin is the master hormone. And it’s very much needed. So if you don’t produce any, you have to add some.

It is, as I already said, it’s the pancreas that get or a part of the pancreas that gets kicked out. That means that I produce no insulin, but other Type 1’s may produce some, but it is nearly not enough insulin. This can be hereditary, but Type 1 doesn’t have to be hereditary. I, myself, am an example of that. I have no history of Type 1 Diabetes in my family, I am the lucky chosen one. How great is that?

Type 1’s are about 5% only of all diabetes cases. Considering there are over 420 million diabetics in the world, that means that we are very small minority. And I’m not sad about this, because I don’t wish this on anyone. It does explain that we have to do a little bit more advocacy for our type of diabetes because we are not represented as much as Type 2’s.

The onset of Type 1 Diabetes can be very sudden, and it’s usually discovered within weeks. If it’s if it’s not LADA or other side types of Type 1, you will be very, very sick very suddenly. Symptoms include frequent urination and thirst, incredible unquenchable thirst, falling asleep everywhere, because your blood sugar is skyrocketed high. There are few warnings to look out for, that can also be mistaken for the common flu. Don’t wait in case you have this suspicion, go and check it out, if it happens to a family member, for example.

There’s no cure for Type 1 Diabetes. We do have better management possibilities than we’ve had in the past 34 years that I’ve been living with the condition, but there is to date, no cure, and I’m not positive about one happening anytime soon. I secretly, or not so secret, I do wish for it every single day of my life, even if it is easier to manage with lifestyle choices, it’s not as easy as maybe it would have been without having to act as your own pancreas.

Type 2 Diabetes, what is that? That is basically a severe insulin resistance. So your body is still producing insulin. In fact, it’s actually producing tons and tons and oodles and oodles of insulin. But the problem is that your cells don’t recognize the insulin that you’re producing, making you insulin resistant, making you not be able to take up the sugar from the blood stream, making it hang around in the blood stream. That is why you have higher blood sugar in Type 2 as well. Basically, the body does not recognize its own insulin. And this can be very tricky, but there are a lot of things that you can do to improve insulin resistance even as a Type 1, but definitely as a Type 2.

Type 2 can be lifestyle related, or it can also be hereditary. But the lifestyle part is a majority of the cases.

Diabetes cases that are Type 2 in comparison to Type 1 are basically the remaining 95% (and 5% are Type 1.) This can take years to develop, although the symptoms are just the same as in Type 1, just maybe not as severe from the beginning. You might notice a need for more water over a while or you might notice that you’re more tired than usual. But that can also be attributed to stress and all these kind of things that are lifestyle related, as well. The lucky thing with Type 2 is that many cases actually can be reversed with the help of lifestyle measures, like changing your diet, movement, taking supplements, all these things that you can do with your lifestyle is to alleviate and also perhaps reverse Type 2. Even if your Type 2 has so called been turned into Type 1, which it can’t, Type 2 can only become insulin dependent, but it can never be Type 1, because it’s not an autoimmune attack on your insulin producing cells.

What are the commonalities of these two types of diabetes?

Both of them lead to the same complications. These includes retinopathy, potentially blindness, that leads to nerve damage, potentially neuropathy, and/or amputations. And it also can lead to kidney problems and nephropathy. It can lead to cardiovascular disease, it can lead to stroke… All of these things that aren’t so nice with diabetes can actually be attributed to the high blood sugars or the constant constant fluctuations in blood sugar and not the diabetes itself. If you manage to keep your diabetes at bay and keep your blood sugars at a normal, healthy level, then the risk of complications, DKA and all these things, it’s very much smaller than if you don’t and you go between minimum and maximum at all times.

A second similarity is that you have the same goals of achieving normal, healthy, stable blood sugars. Make those continuous blood glucose monitor things look like lines, not roller coasters, but lines. That goes for any diabetic, independent of type.

Thirdly, the want to reduce insulin. Before before people get angry with me here, let me explain why.

In Type 1, if you keep adding lots and lots of insulin the whole time, the risk is that you’re going to be a double diabetic. That means that you, in addition to your Type 1 Diabetes, develop severe insulin resistance so that you have both types of diabetes. For me personally, and I know very many with me, this is something that we definitely want to avoid. You can’t think of insulin as a free for all thing that can make you eat anything that you want. For those of you who works for, great! For those of us who maybe it doesn’t work for, and we need more insulin than necessary, it’s not maybe the best idea. The risk is there, and I was there myself a couple years ago, I am very sure that I had double diabetes, because I was on so much more insulin than I am on now. But it wasn’t confirmed. So I can’t say with security.

Why you want to reduce insulin as a Type 2? If there isn’t that much insulin to not react to for the cells, then maybe they start listening a little bit. It’s like a small toddler, when you scream at them, and try to reinforce your power and try to make them understand… Do they ever listen? No. If you, on the other hand, just keep calm and really give it instructions with a point and and with direction, there is at least a chance that they might listen. It’s similar with Type 2 and insulin, in my opinion.

How can you reduce the amount of insulin needed or used? How can you get stable normal blood sugars? And how can you, as a Type 1 diabetic, not get double diabetes? Lifestyle measurements. As a Type 1, as I said, you will always have to take some insulin, but it will it can be reduced. The power of nutrition in diabetes is just so immense. You can eat a sugar free, low carb, real food kind of diet (and I hate the word diet but there’s no other way of explaining it). If you eat real food, if you if you eat sugar free and if you low carb, chances are that you will be able to improve your health a lot.

This doesn’t just go for people with diabetes – this goes for everyone. Whether you have diabetes or not, if you’re healthy, if you have no health issues at all, you are always going to be better of health wise, if you eat a sugar free, low carb, nutrient dense, real food diet. That’s just it. That and of course, movement, exercise, make sure that you feel joy in your life, make sure that you take supplements if you need them. Make sure to hydrate, make sure that you have a routine that works for you. Make sure that you alleviate your stress. All of these lifestyle measurements are good for both diabetics and non diabetics.

If you have any takeaways or any ideas or any comments, let me know below and I will be happy to chat with you there.

,

Type 1 Thursday – How to eat at restaurants

Is eating at restaurants difficult while trying to maintain normal blood sugars?

Not necessarily!

This is my little guide of how to eat at restaurants while maintaining the normal blood sugars all Type 1 Diabetics deserve and should strive for!

I share my top six tips for successfully dining out, what to focus on and how to build a meal. Check it out here:

I share my best tips for dining out with Type 1 Diabetes, while maintaining normal blood sugars.

What are your best tips for dining out with Type 1 Diabetes (or if you’re mindful of your sugar consumption over all)? Let me know in a comment!

Transcription

If you prefer to read, here’s an unedited version:

Hello, hello, hello and welcome to another episode of type one Thursday with me Hanna which is one of the founders of The Low Carb Universe. We organize Europe’s truly healthy hundred percent real food events. But that’s not what we’re here to talk to you about today.

Today is, of course, another episode of Type 1 Thursday, where we discuss all things, type one diabetes, and low carb and healthy food and healthy eating and all of that stuff that may not be talked about as much in other places. So I thought, hey, why not? Let’s do it.

I am a type one diabetic since 34 years this year, which is yay, you know, alive and stuff. Today, I will be sharing with you you how to navigate restaurants, and eating outside of your home with type 1 diabetes, and how to maintain normal glycaemic blood sugar levels throughout this. And do stay tuned, because I will be revealing my top six tips on how to actually make this happen properly, after a bit of an introduction and stuff like that.

Why are normal blood sugars so important?

This is I don’t know, like the 13th video I think I’m making in this series. So if you watched any of my previous stuff, I think you know why normal blood sugars are so important. And so also, of course, whether you are either treating yourself or don’t have another option, but to eat at a restaurant, where it is more difficult to figure out what they have added to your meal, which you may not have added at home. Yes, healthy normal blood sugars. All diabetics are deserve them. All diabetics should strive for them. And we should not be content and happy with anything else but normal levels.

That’s my opinion. And I’m sticking to my guns. And that’s why I’m making all of these videos. And of course, why it is so important is of course that you have to, well, I assume if you’re anything like me, you want to live a long, happy, healthy life with diabetes, despite diabetes, thriving in your life. And then normal blood sugars will keep you there for longer. Let’s just keep that as at as a baseline.

I am very, very happy now because this wasn’t the case before. But healthier options at restaurants are becoming more available more readily available. Just things like for example, a big normally very pasta focused chain has recently brought out noodles as an option. And that is great, of course for us who are trying to mind our glucose and trying to mind the sugar intake in our foods. For example, there’s a lot more vegetables on the menus, there’s a lot more that you can get sauces on the side and no one looks at you weirdly, you can substitute a lot of the the sides with vegetables, and no one looks at you weirdly, and side salad is a huge thing, which you can also of course, when you are fueled by other things but sugar in your body, then you can have that too without a problem and not feel deprived or anything.

So there are three things: first of all, when you see go to a restaurant, that is important that is of course, as always, no matter where if you’re all at a restaurant, but focus on the protein and vegetables, which can be solved, they can be changed. All the pasta, rice, potatoes, fries, all of these things that you know, don’t leave you feeling your absolute best when you eat a restaurant, substitute them for different types of vegetables. Here is a great tip actually, that I found out a couple years ago is that when you look at a restaurant menu, and you see, let’s take an example, a sirloin with mashed potatoes. “okay, well, the mashed potatoes aren’t great for me, but I see here with the with the seven on this menu, you serve asparagus, do you think I could swap the mashed potatoes for these asparagus?”, for example. Check what they have on the menu in other dishes, and what type of vegetables they have there. And maybe you can find your favorite there or something that is at least better for you than mashed potatoes that are currently being offered. And of course, then number three is keep all or most sauces on the side. Make sure that you get the source in a little couple of sites so that you can first of all taste how much sugar there’s in there. Even if someone tells you that they’re Oh no, it’s completely sugar free, there’s no sugar, you can taste it very quickly. And you can make your choices after that.

Easy restaurants to go to when you are minding your sugar intake and you do not have the metabolic capability of breaking these things down as effectively as maybe other people do.

This includes but is not limited to, for example, steak houses, burger places. Seriously burgers without buns with all the good cheese and bacon and maybe an egg on top and a side salad, you’re going to be full four hours. When your friends who ate a normal burger menu starts going on about “I could go for like a coffee and cake”, you know, just fueling up again, you’ll still be full, “I am winning at this game”.

Also, Italian places are fantastic for low carb you wouldn’t think it but and very very little of the Italian cuisine is actually pasta, pizza, all these heavy things. It’s more like fresh meats, fish, seafood, and a lot of vegetables. Italians eat a lot of vegetables, and the yummy yummy olive oil, of course. And that is a great tip for if you are out and about and see an Italian restaurant, if it is authentic enough, and hasn’t zoomed in on the pizza thing, because then you can just scrape off the toppings, but it’s not a great experience for anyone. So let’s not go there!

You can also go to salad bars, that’s a given. Or deli places, maybe somewhere that makes sandwiches and you can ask to have the sandwich feelings on a salad or on a plate instead.

Brazilian steakhouses are fantastic. You won’t be lacking protein after going to a Brazilian steakhouse, I can assure you that. French places are great, not as much bread as you would think. And also Greek places are fantastic, all the Mediterranean really Greek, Italian, Spanish, of course with all the tapas, and it’s fantastic. And then of course Italian as I mentioned before.

Mexican is also surprisingly good, because there you can have things like fajitas without the bread and the beans and all this stuff and the rice. You can have all of these things that are really, really yummy that people don’t quite realize are yummy, because they cover it up with all these carby things so that they don’t actually get the flavor of the real thing, which is the protein of course.

Even sushi places actually are quite great for low carb because, and bear with me, you can have a few edamames and you can have a whole plate of sashimi, which is of course the sushi without the rice, so if you’re minding your sugar intake, don’t despair if you only have sushi place at hand. There’s always always things that you can do. And I’ve seen now actually sushi places who make rice out of cauliflower rice, there is one place for example in Stockholm. I think it’s spreading, too, and this trend of maybe not wanting sugary rice is becoming bigger.

Alright, I promised you my six top tips on how to manage restaurant but the restaurant visit with type 1 and wanting to keep your blood sugar’s at a normal level, because this is what we’re striving for.

As I said before, number one, if you can do research the menu online so that you want you know what you’re handling, you can already make a couple of choices, you can have an overview of what the actually have, you can check the starters, the mains, the deserts, but seriously don’t have too much hope for the desert, because you probably won’t find much apart from maybe a cheese platter, which also is a fantastic dessert. This also helps you if you are a bit conscious about your spending.

Number two, of course, stay away from the starches. If you get offered a bread basket and you know you can’t resist it, ask them to take it away. Make sure that your dish does not contain rice, pasta, potatoes, fries, or mashes if you know you can’t navigate around them. And I’m not saying that you always have to be 100% – you do what works for you. And if tasting a bit of these things works for you, then good, keep doing that. But if you know that you can’t keep away from them, make sure you stop them from the beginning.

Number three, which I already mentioned in the beginning, but it’s very, very important: focus on the protein and the vegetables. That is the easiest thing that you can do. Even at a restaurant or at home or anywhere you are. If you’ve been invited to a dinner somewhere at a friend’s place, that is sometimes a little bit tricky. But always focus on the protein and the vegetables, and then don’t pay so much attention to the things that you can’t have. Of course, this is as much a mind game for you as anyone else. Instead, pay attention to things that you can have. Take it as a positive thing that you are doing something good for you, your body and your health. Because you want to stay healthy for as long as you of course, possibly can.

Number four, which is something I struggled with a lot. In the beginning, when I first went low carb, I’m often said, “oh, it’s okay. Don’t worry. Just bring this and this and whatever else. Like, take everything out of it. It’s fine!” No, no, no, actually, the proper way of doing it is Dare. To. Ask., make sure that you do find the option that works the best for you. Because no one else is going to be looking out for you. Dare to ask “what do you put in that sauce?” “Oh, is this gluten free?” (If gluten is a problem for you.) “Oh, is this sugar free?” Waitstaff should know this. If they don’t, they are very welcome to run back to the kitchen and check with their colleagues. It’s really important for you to know what the food that you eat actually contains. “Oh, is this thing breaded?” “Do you have bread crumbs in your Parmesan Melanzane?” There are so many ways of cooking food that should be “free food”. Not everyone does it the same way. Dare to ask. As I mentioned before, if you see a vegetable in some other dish, maybe you know they’re willing to swap that for the thing that you don’t want in the dish that you want, or with the protein that you have chosen. Dare to ask what’s in your food. How can you swap it? What can you do to make this work for you? At the end of the day at a restaurant, you are a paying customer and they generally would very much want happy, healthy customers that keep talking about their wonderful establishment and the fantastic service that they got. They will very rarely rarely be snarky about your dietary restrictions, because they want repeat customers too.

Alright, number five, you know what, if it doesn’t go perfectly fine, if something goes wrong, like you have a glass of wine too many than you expected, or if you’re eating a bit more of the starch than you expected – just don’t panic. It’s alright. You’re not going to die from screwing it up once, but it is a learning curve. So don’t panic, make sure that you remember it so that you know next time what not to do and what didn’t work for you. Work with the things that do work for you, and what you leaves you feeling the healthiest, best version of yourself.

And then number six, which is actually something that I did for myself, in the beginning. Now it’s just second nature, but in the beginning, I made every restaurant menu a game for myself. Everywhere I went, whether it was Chinese, (that is a tricky one, though, because they mix everything in sauces), or a pizza place, or Italian or burgers or whatever. Wherever I saw a menu, I made it into a game for myself to make a nourishing, sustainable dish for myself from any menu. That is my tip number six, make it a game. Oh, what can I eat at this restaurant? Uh huh. Okay, but if I swap that, with that, and then, instead of that I have that, and then I get a meal that works for me and leaves me healthy, happy and feeling fantastic. Even after my restaurant visit.

Those were my quick tips for you. Actually, let’s call it the little guide of eating at restaurants with Type 1 Diabetes. I hope you have enjoyed this video!

I want to know from you what your best restaurant tips are with type 1, or even without. If you’re just minding your sugar intake, what are the best tips that you have figured out they’ve seen someone else do that you’ve heard someone else do?

Share them with me in a comment and I’ll be happy to chat with you. Until next time!

Type 1 Thursday – 5 Lies Your Doctor Tells You About Diabetes

Today, we’re talking about 5 lies your doctor has told you about Diabetes.

It’s not your fault that you’ve been told these lies. Or that you believed them, either! Do these sound familiar to you? Do you need carbs? “Eat and cover for it with insulin”? DKA? Complications? A cure for Type 1 Diabetes?

Check out this episode of Type 1 Thursday and see what is really going on with these lame excuses!

Which ones have you believed? Are there any you still believe? Or have you been told other ones? Share in the comments and let’s talk about it!

Transcription

If you prefer to read, here’s the whole (pretty much unedited) text:

Hello, and welcome to this week’s episode of Type 1 Thursday with me Hanna Boëthius, one of the founders of The Low Carb Universe, as well as a type one diabetic for the past at least 34 years. I have a few years of experience with this chronic disease, and I am now happy to share some of my knowledge with you all in this series that we call Type 1 Thursday. I have a whole thing planned for you guys, and it’s a presentation that I have done in the past but I thought it’s very important information and so that you should know it as well.

This is the five lies that your doctor has told you about diabetes. And I cannot wait to get started. Because these are quite fundamental things that a lot of medical professionals or even doctors have troubles realizing and that I’m quite sure that you have been told as well. So let me know in the comments which lies you believed or which ones you’ve been told, so that we can get those straight and maybe not believe them anymore.

My number one lie that your doctor has told you about diabetes is you have to have carbs. This sounds very, very silly to me now, after eight years of low carbing my way through life, as a healthier, happier, better human being. So that sounds really weird to me now, but it didn’t sound weird to me then, which is when I believe this and I was told it that, yes, your body needs carbs.

This is partially true, your body does need some carbs and some sugar. But your body’s also clever enough so that it can sort that mess out on its own and you don’t actually have to add any, if very, very few carbs from the outside to maintain that equilibrium of carbs versus rest of stuff in the body.

The carbs and insulin are not a match made in heaven. injected insulin is first of all, not by any means as precise as endogenous insulin so if a human being produces insulin on his or her own, that is a lot more effective than the injected insulin that you as a type 1 diabetic will have to inject. And, of course, the disparity between these, you can never chase a lot of carbs with a lot of insulin because the equation very rarely will match. This goes back to apparently my favorite topic in this, which is the law of small numbers. So if you work with small numbers, small levels of sugar, and work with small levels of insulin, they are easier to make happen and make that into an equation that actually adds up.

Also, of course, this makes me wonder why the official recommendations are still 45 to 60 grams of carbs per meal for diabetics? I think that is ludicrous, I don’t understand why because clearly, clearly, clearly, you can survive on almost none carbs because your body is so beautifully clever in that way, so you don’t need carbs is the conclusion for line number one. And there are alternative fuel sources for your body to function.

Lie number two, hey, just eat what you want and come in for it with insulin, that will work. Right?

Well, it does work for some, it just doesn’t work for myself, and many, many, many other type 1 diabetics out there. It is, as I already mentioned, too difficult to match a lot of sugar with a lot of insulin. So it isn’t the ideal treatment. I mean, it is the best treatment we have out there but it’s not the ideal treatment because it doesn’t work with injected insulin and with carbs. So don’t be fooled that you can just eat anything and just cover for it with insulin because in very many cases it doesn’t even work.

Hyperinsulinemia has been shown also to cause an array of crazy things in the body. It has been linked to certain cancers, to coronary heart disease, to Alzheimer’s, it’s been linked to a lot of things. So if you can help it, maybe it’s not the best idea to put a lot of insulin into your system if you don’t have to, what is the point of that. Also, insulin toxicity is of course, another thing to mention here. That is something that we need to of course, have a lot more research on but for now, I don’t want to jinx anything and I don’t want to be playing with uncertainties, when I have another way of doing it.

It also of course, when you eat whatever you want and cover for it with insulin, it does make the margin of error way to big for comfort, and that is one of my main points of eating low carb as a type 1 diabetic, it is the margin of error or just too large to handle for me. This sends your blood sugar on a roller coaster rocket ride, it goes up and it goes down and you have to treat with insulin, you have to treat with sugar you have to treat treat, treat. You still have to have a normal life. But all you’re going to do if you are on that roller coaster is to manage diabetes, and that is not what I want for you. That’s not what I want for myself. That’s not what I want for any type 1 diabetic. This is why I call it a lie because it’s not sustainable for very, very many of us. For those who it is sustainable for, yay, good for you! Awesome that you found what works for you. But for us that it doesn’t work for I want you guys to know that there is another way of managing diabetes. So conclusion for number two; too much insulin isn’t good, either.

All right, and then I have a sneaky lie, number two and a half. Without masses of insulin in your body, you’re gonna go into diabetic ketoacidosis (DKA). I did a whole video about this a couple of weeks ago, and I think I, well, at least I aimed at trying to explain to you that this was not the case. This has nothing to do with how much insulin you have in your body, it has to do with that you have enough insulin in your body, but it doesn’t mean that you need masses of it.

There are many, many factors that that are needed for a diabetic ketoacidosis to happen. High blood sugars, dehydration, there are large ketones and not like the large ketones that they mentioned in these nutritional ketosis graphs. No, no, like really high ketones like 10 mmol/l and upwards for it to be a DKA.

A DKA requires, what did we learn a couple weeks ago, we learned that it requires a lack of insulin in the body and nothing else. Nothing else can actually push you into DKA apart from the lack of insulin or being dehydrated.

There are very many ways that you can avoid a decay even if you’re a type 1 on a ketogenic diet. Normal glycemia (normal blood sguars) has been shown to actually have less occurrence of DKA. If your blood sugars are normal, stable, healthy blood sugars that all diabetics deserve and should aim for, the risk of going into a DKA is pretty small.

This is leads me shamelessly onto my third lie, which is all ketones are bad. Even trace ketones are bad for every single diabetic.

It feels like I also did the video a couple weeks ago on this topic, because this is of course, when diabetic ketoacidosis isn’t at all the same as nutritional ketosis. They’re two completely different things. And what’s needed in between is of course, the lack of insulin we come back to this again. So, trace ketones may be a danger if you are a sugar burning diabetic, who is not receiving in either way, the insulin that the body is needing or that you actually just don’t have control of your diabetes that then trace ketones can be bad. Yes, absolutely. But if you are a controlled fat burning machine of a diabetic, there won’t be a DKA. As long as you keep taking the insulin the body’s needing, you keep hydrated and you keep an eagle eye on your blood sugars, it’s not harder than that. So keep at it.

Ketones are a great fuel, if you know how to use them. So the conclusion for line number two and a half and three is DKA is easy to avoid even as a type one on a ketogenic diet.

Lie number four, complications are a natural progression of diabetes. This one actually really annoys me because not only is this said widely and freely and by everyone who is educating diabetics around the world, but it also comes with the terrible advice of eating 45 to 60 grams of carbs per meal, how is that possible? Those two things are absolutely are correlated, because high HbA1c, above the normal, healthy level and ranges, has been shown to cause more diabetic complications.

I know I don’t have to, but I’m going to anyway, diabetic complications are things like retinopathy, potentially blindness, amputations, nerve damage, renal failure, heart problems, high blood pressure, all of these things that can be correlated with high blood sugars, and of course, you get high blood sugar if you keep eating all that sugar!

Furthermore, a healthy A1c is nax 5.5%, which I think is very interesting because for a diabetic is anything between 6.5 to 8% of HbA1c. Why is that? Why do they think that diabetics are going to be healthier at a higher level than normally healthy people? That is an equation that I can’t make work in my mind. So that is why I also call this a lie because, of course, when the goal is set so high for diabetics, they are more prone to complications. Then it becomes a natural progression.

Stable, normal, happy, healthy blood sugars are the leading cause of absolutely nothing. Then you can live a healthy happy life with both type 1 and type 2 diabetes, and all the other types as well. But that does have the prerequisite that you do get the chance to get the information that this is a possibility, which of course a lot of people don’t today. That makes me sad.

Conclusion from lie number quatro is stable, low blood sugars will keep you safer from complications, then the high blood sugars that are set as the goal for us today.

Lie number five is a cure is just around the corner. And I bet if you do live with Type 1 Diabetes, you have heard this at least a gazillion times. Every time I went to my endocrinologist as a child, every time, and I can’t even imagine how many times my parents have heard this too.

Back in the day, and it’s always in five to ten years. Yeah, listen up people. It’s been 34 years, and I’m still waiting for this cure to happen. So, I’m sorry, but I’ve lost a bit of faith in this statement, which is what is causing me to also call it a lie.

There have been fantastically promising advancements made in terms of managing diabetes. We have, we have insulin pumps, we have continuous blood glucose monitors, we have got blood glucose monitors that need a lot less blood, they’re a lot less invasive. We have so many treatment options now and especially super exciting with the closed and open loops that are coming out on the market. And that is going to be fantastic. But I have to be a little bit pessimistic when it comes to cure because I don’t think that that is actually even on the horizon, although there are a lot of attempts going on. But there’s not that much progress being made. So the conclusion from why number five is, there’s going to be a lot more done for diabetes management, but maybe not as much as we hope for a cure in the foreseeable future. At least, I hope someone proves me wrong. I really, really do hope someone proves me wrong, but from what I can see right now, this is not the case.

Which one’s of these lies have you believed? Have you been told maybe or have you been told any other lies that I didn’t have time to bring up in today’s live session? Let me know in a comment, and I will be happy to discuss it. There. have fantastic rest of the day. And I will see you next week with a new episode of Type 1 Thursday. Bye!

Type 1 Thursday – Fasting and T1D?

Join me for another Type 1 Thursday, ahead of our Diabetes. by The Low Carb Universe event in June (bit.ly/happydiabetes)

Today, we’re talking about fasting and T1D. Is it possible? Should you do it?

Do you do some kind of intermittent fasting? Have you noticed any benefits as a T1D? Questions and comments are welcome! 🙂