zeke
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Post by zeke on Apr 23, 2019 12:39:34 GMT -8
Dr office testing confirmed the 6.2 Now to find a way to lower it some more without disrupting my routines too much. I kind of like the foods I have been eating lately.
Hitting the gym for AC workouts. 30 minutes on a stationary bike on a hill climb program, then 30 minutes on the treadmill at 3.2 mph at a 7.5 incline Maybe I should do some research to see what that incline number means in the real world. Turns out it is a % Grade.
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RumiDude
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Post by RumiDude on Apr 25, 2019 13:39:50 GMT -8
% grade is the amount of rise as a percentage of horizontal travel. 7.5% grade is 7.5 feet rise per 100 feet travel.
Rumi
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zeke
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Post by zeke on Apr 25, 2019 13:49:54 GMT -8
Oh, I knew that part. Just wasn't sure the treadmill maker used the same numbers.
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Roger
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Post by Roger on Apr 25, 2019 15:50:31 GMT -8
I am doing a similar routine to deal with high cholesterol...I alternate between treadmill, stair stepper, and bike. I also do 3.2 mph and keep the incline between 12 to 15 for 30 min it is increased or decreased to keep my heart rate in the target zone. I am also doing resistance training as it has been shown to be as important as aerobic exercise. I have been doing this since the first of the year and the results are encouraging. Keep it up Zeke and hope you can get drug free as this is my hope also.
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RumiDude
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Post by RumiDude on Apr 26, 2019 12:03:44 GMT -8
I have lost over 30 pounds since a little before Xmas. Today I weigh 148.2. My waist has lost maybe 3". I have just a little more to go with weight loss and maybe another inch or so in the waist. I am hoping to gain some lean muscle mass so the fat is exchanged for muscle, thus just a few more net pounds loss but hopefully a greater loss of fat.
I still have not returned to have my blood values determined but I am supposing they will be very different than previously. I still eat meat, and actually have increased slightly the amount of fat, especially good fat. I eat lots of nuts and fish, avocados, olives, and olive oil are sprinkled liberally throughout my diet. I limit carbs from 60 to 110 grams per day. Every once in a while I splurge and have a piece of pie or slice of pizza.
My workouts include brisk walks, hikes, treadmill work at 12% incline for one hour, and just recently added in circuit training. I will also add stair-master and maybe even elliptical machine.
My goal is to reduce/eliminate medications and live a vital lifestyle doing all that I want to do.
Rumi
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zeke
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Post by zeke on Aug 27, 2019 7:55:34 GMT -8
bp2go Down to 6.0 Still room to improve. Next test is right after Xmas, so I'll need to be careful this time around the holidays. Lab report says anything under 6.4 is a good number for known diabetics, but I want to see it under 5.7
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rebeccad
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Post by rebeccad on Aug 27, 2019 11:27:51 GMT -8
bp2go Down to 6.0 Still room to improve. Next test is right after Xmas, so I'll need to be careful this time around the holidays. Lab report says anything under 6.4 is a good number for known diabetics, but I want to see it under 5.7 Just tell everyone that the only dessert you want is fruitcake. Then you can use them to practice the shot-put, and not be tempted to eat any of the sweets. Good work with the numbers!
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zeke
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Post by zeke on Dec 9, 2019 13:12:33 GMT -8
From bp2go "A few weeks ago I was offered a chance to do a CGM (Constant Glucose Monitor) test. I was interested many months ago just to escape the need for finger pokes. My pointer fingertip is dead to sensation, I have stabbed the nerves to death. But I read about the CGM and learned you need to insert needles into your arm every two weeks, and still do finger pokes to keep it calibrated. Oh hell no. So now a CGM is covered by insurance. But there is a twist. To be covered you must be an insulin user! So why my invite? The doctors can assign a CGM to any T2 person for a test of two weeks. No charge, so why not? I got one on my arm (about the size of a 50¢ coin, remember those?) and I needed to chart my food, every bite, when I ate, and also add maybe four GL test , trying for two-hour space between. I did a mahvaless job of that. (say that like Billy Crystal) and then turned in my chip to await computer readings. A test every two minutes, 24/7 for two weeks? Sure. So days later, a call from CGM Control. I am quizzed to get age of test meeter, strips, etc. Everything passes that, ten they announce that my average GL was below 70 nearly all the time! For 75% of the time. Clearly, not. Wanna try again? Sure. So with a new CGM, I start a new test period. The next day, the power for NorCal is shut off! Fire danger. So no power means no Mac, no food records, and BTW soon enough, bad food with no fridge. Warm food spoils fast, I go four days without veg, and no record keeping. A GL test by flashlight is a curious thing. Then on Day 8, the CGM falls off! Can anything else go wrong? I turn it in. Days later, I am called. My results are wonderful. My average GL for the week was a nice 109. A very few spikes to 180, mostly just right and strangely, a few nights I dropped to as low as 60! Mid night, a big drop. By morning, back up to 100 to 120. Very acceptable. So now I dose myself with a tsp of peanut butter and one of honey. This would stop the drop. But I do not get up to check. I am promised I can do another test in three months. I only have to ask. So all that is to explain that doing well is not a complete story. BTW, I have been 6-6.2 for well over a year. I joke that I am PRE diabetic. Doc smiles and agrees. So try asking your doctor for a CGM test! He SHOULD say yes, but I'm not holding my breath."
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zeke
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Post by zeke on Dec 26, 2019 6:22:52 GMT -8
New blood work is 6.4, good, but not as good as I want. It is up some, and I knew my eating was bad during the Thanksgiving feast, as well as some other desserts. Back to hard workouts and better eating.
American Diabetes association wants known diabetics number at or under 7.0 American College of Endocrinologists wants it at or under 6.5
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bp2go
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Post by bp2go on Dec 31, 2019 9:02:08 GMT -8
My hospital wants at or under 6.5 as the goal. I was mumbling about being stuck at 6.2, the doc said it would not be wise to try to go 6 and under, reason being one could end up going hypoglycemic too much! This ios why my CGM test showing my unknown drops during the night prove things happen. So I am happy at 4.2/ Another test coming end of Jan/ and I am betting I will also be at 6.4!
Carry on...
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zeke
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Post by zeke on Apr 21, 2020 11:03:57 GMT -8
April 20th test was 6.3 Down, but not as much as I'd like. With 6.5 being the goal, not sure why I can't just let it be. Still shooting for a consistent 6.0
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Post by paula53 on Apr 29, 2020 11:57:40 GMT -8
My doctor just gave me the talk. I have 3 months to turn myself around, or I will be a type 2 diabetic. I have eliminated rice, pasta, potatoes,bread, and egg noodles. and sugars. No sweets, no milk,no ice cream. I have Greek low-fat yogurt for breakfast, with fruit. My afternoon meal is a salad, either spinach or lettuce with a little egg, cranberries, a few bacon bits, and dressing of oil and vinegar. I drink unsweetened tea both green and black or Propel water. I will put veggies into the salad as well. I have lost about 8 pounds in the 3 weeks I have been on this lifestyle change. My question is, how do you handle food while backpacking? I have several trips planned for this summer. I have lots of backpacker dinners in storage, but I don't think they are very healthy and are sky high in sodium. How do you all handle it?
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zeke
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Post by zeke on Apr 29, 2020 14:33:29 GMT -8
paula53 I am controlling mine with diet and exercise. When bp'ing, I figure the exercise alone is going to make up for any carb overload I eat. Still, no sweets. I eat plenty of nuts for snacking. Other meals are pretty much the same as they were 15 years ago. I am still eating a few potatoes, noodles, and rice occasionally. Bread is limited at home, and nonexistent in the field. In my own experience, it isn't the sodium I need to avoid, but the carbs. BP'ing is the exception. If I am hiking 8-10 with a pack, that is more than I get on the bike at home. If you decide to use an app to track what you're eating, I have been using a good one. Let me know and I'll tell you about it.
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rebeccad
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Post by rebeccad on Apr 29, 2020 16:54:40 GMT -8
paula53, Good work jumping on the diet changes with both feet!
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Post by paula53 on Apr 29, 2020 16:59:28 GMT -8
Thank-you Zeke. At this point, I will see what happens with what I am doing now. If I plateau, I might use that app. to track my intake. Its tough just starting out though.
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