Your metobolsim from CBC September 26, 2007

In Depth
Exercise and fitness
Your metabolism
Burn, calories, burn
Last Updated September 26, 2007
CBC News

Putting on a little weight even though you swear you haven't upped your food intake or cut your energy expenditure? Well, you can blame a slow metabolism, right?

Probably not.

A slow metabolism means that you burn fewer calories at rest than you should, according to estimates based on your height, weight, age and sex. Very few people can actually say they have a slow metabolism. People who are overweight may actually have a higher metabolic rate because while they may have more fat, they may also have more muscle mass. And muscle mass is key when it comes to your metabolism.


What is metabolism?

Basically, it's the process by which your body converts food into energy. Your food is digested and broken down into proteins, carbohydrates, and fats, which are absorbed by the body. These elements are used to fuel your body. Your body uses only as many calories as it needs to function, depending on your level of activity. Anything above that is stored as fat.

There are three components that determine the rate at which you burn calories: basal metabolic rate (BMR, the energy we burn to keep our organs functioning and to breathe and sleep), thermic effect of food (the energy we burn processing the food we eat) and physical activity.

The basal metabolic rate uses up two-thirds to three-quarters of the calories you take in. There's very little you can do to change the amount of energy required to keep you breathing, to keep your blood moving, and to grow and repair your cells.

And there's not much you can do to alter the amount of energy it takes for your body to process the food you eat. That accounts for about 10 per cent of the calories you consume.

But when it comes to physical activity, you're in the driver's seat. Although the less time you actually spend sitting means the more calories you will burn.


How many calories does my body need?

It's simple math. To calculate how many calories your body needs just to keep functioning without putting on weight (your Basal Metabolic Rate), stick your appropriate numbers in the following formula:


For women, BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years)
For men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years)

Once you have figured out your BMR, you can calculate how many calories you should be taking in to maintain your current weight:


If you get little or no exercise, multiply your BMR by 1.2.
If you exercise lightly or take part in easy sports one to three times a week, multiply your BMR by 1.375.
If you are moderately active — three to five times a week — multiply your BMR by 1.55.
If you are very active — hard exercise or sports six to seven times a week — multiply your BMR by 1.725.
If you are extra active — very hard exercise or sports and a physical job — multiply your BMR by 1.9.

So, for example, a 40-year-old moderately active 60 kilogram woman who is 163 cm tall would have a BMR of 1,336.4. She would need around 2,071 calories a day to maintain her weight, depending on body composition. If she has a lot of muscle mass, she would need more calories. If she's overweight, she would need fewer calories to maintain her weight. A registered dietician would be able to provide a more accurate reading with more precise equipment.


Does my metabolism slow with age?

Yes. As you age, mainly because of a loss of muscle mass. You can expect to lose two to three per cent of your muscle mass each decade as you enter your 30s. Muscles require fuel, so the more muscle mass you have, the less of what you eat will be stored as fat.

Neglecting those muscles and eating the same as you've always eaten means you will get fatter — unless you increase your physical activity.


What else can affect the rate at which I burn calories?

Your body size and composition will affect how many calories your body needs to maintain its weight. A six foot tall person would require more calories than someone a foot shorter. Again, if you're carrying around little fat and a lot of muscle, you will need more calories to maintain that body.

Your sex will also affect your caloric needs. A man sitting on the couch, operating the remote control needs more calories than a woman doing the same thing. He might burn off the snack they're sharing, while it goes "straight to her hips."

Heredity will also play a role. Look at your parents, grandparents and siblings. The odds are, you'll be able to see whether you should consider cutting back your intake or increasing your physical activity — or, more likely, a combination of both.


What can I do to increase my metabolism?

Unfortunately, you can't change your basal metabolic rate or the amount of energy your body uses to process the food you eat. But you can do something about your level of physical activity and the amount of food you eat.

Here are a few steps you can take:


Eat often: eating five or six small meals throughout the day maintains a constant flow of energy to your body and keeps your body's furnace processing that food. Calories consumed during larger meals are more likely to be stored as fat.

Eat a balanced diet: your body needs a mix of protein, fibre and carbohydrates — especially complex carbohydrates like whole grains. Avoid processed foods and sugary drinks. Choose fruit over fruit juice — you can take in a lot of calories and sugar, without fruit's filling fibre if you drink a lot of juice.

Strength train: building muscle mass will replace stored fat. It takes more calories to maintain muscle than fat.

Ensure that you get cardiovascular exercise: 20 to 30 minutes of exercise five days a week that gets your heart rate up will help burn calories. Brisk walking, swimming, cycling or running will all do the trick. These exercises may not build muscle mass as efficiently as strength training, but combining cardio and strength training will help turn your body into a calorie burning machine. (http://www.cbc.ca/news/background/exercise_fitness/metabolism.html September 26, 2007)

Harry’s Great White Adventure Part I.

September 24, 2007

Today is the last full week I will spend here in Halifax, as Aingeal and I get ready for our move across the country to Yellowknife. We are moving into the unknown as neither of us has visited that area before. I have been told it’s a great area to live in and many folks move out there and never come back.

My running gear is not complete, over the last 3 weeks I have been slowly adding quality cold weather gear. Aside from my normal pants and jackets I have purchased a micro fleece base layer (Long underwear for runners), wind briefs for the family jewels, triple layered micro fleece mittens rated to -30, a balaclava with a wind guard for the neck and of course a safety light that blinks.

This week while busy is also slightly sad, because of the move Shapiro our greyhound will be headed back to GPAC. They are the Greyhound Pet rescue here in Halifax. Greyhounds are a great dog and if you are interested in a great dog give them a lookup on the neb. www.gpac.ca

But on a good note, I just got an email that will allow me to run a leg in the Rum Runners Relay here in Nova Scotia. While I don't get a 1/2 marathon in because of the move I will get a good race in under my belt. Leg 6 between Hubbards and Chester. Should be a good time.

Harry

August/September 2007

Yes I know its been a long while since I last posted a paragraph or two here. Things have been hectic and busy as ever in Halifax. I guess the big news is that the diabetic runner (me) is going on down the road.

Not just running, but Aingeal and I are moving out west. In fact we are moving to the Northwest Territories in about 3 weeks. The flight leaves on October 4, 2007. I love Halifax and I am very sorry to have to leave a great city. But, the job opportunity of a lifetime has come up and I would be foolish not to go.

I will be moving my Team Diabetes Marathon from the Goofy in Florida to I hope the New York City Marathon in Nov 2008. Couple of reasons for this, first training for a major event in Yellowknife may be a challenge, first the light. I can’t imagine running 30K runs in the dark. Also, the heat factor, I will be running in -30C weather, can you imagine going from -30C training to running in a marathon where the weather is 25 – 30C.

Just a quick update for now.
Harry

July Update

Greetings, folks I thought I would take a few moments and update the blog for this month. I really should try to update more often. But here I go for this month.

Well, I am now starting my training a bit more intensely for this falls ½ marathon in the Valley here in Nova Scotia. I am waiting for the clinic to catch up a bit on the longer runs. I am doing about 12 – 13K on Sunday’s at the moment. So it will be about 3 more weeks when they get up there. Meanwhile I am maintaining about a 40K per week base.

My health is good and my diabetes is not an issue in terms of day to day. My weight I am happy to report is now just a touch under 203. The goal is to be under 200 for the ½ marathon in the fall. With a further goal of 190 before next years marathon season, I am hoping that I will go to NYC or Chicago next fall.

My LTR clinic is going well; I need to polish up my public speaking a bit better. But with Practice and more self confidence I will be much better at presenting topics. This week we talked about goals, which went pretty good through I think I could have been a bit more polished and avoids the Uh’ and Ah’s. But nothing wrong with this as I push the envelope of my comfort zone on occasion.

Hopefully there may be some big news in the next week or two. But mum’s the word at the moment, look for more in perhaps 1 – 2 weeks on that.

Angela and I did get to see Beyond the Pail here in Halifax last week. They were fantastic, great energy and great music.

Just a small one today
Later
Harry

June update

Here we are into July and I have not posted anything, I guess as a blogger I should try to get to my blog more often and post. Really not much to post until now, so here goes an update to what is new and going on in the life of the diabetic runner.

Aingeal and I just got back this week from our summer vacation; we were in a number of locations across Ontario. We made the drive from Halifax NS to Orillia with stops in Quebec city, Port Perry Area and Ottawa. My daughters Graduation was first up in Orillia on June 26, 2007. She graduated with honours from Georgian college, way to go Tasha. She is now a member of my alumni as I graduated in 1999.

We then went off to Ottawa to the Unisong Festival; this festival is 11 years old and brings choirs from all across Canada. After 3 days of rehearsals and smaller performances we had our concert at the National Arts Centre in Ottawa. While the performances where nice, the overall experience sucked.

It was like going to a kid’s camp. While 90% of the choirs where children it seems that the organizers painted the adults with the same brush. I found this quite condescending and did not really add the experience. Pity I think the potential was there but it was just one big let down.

The real let down was Doreen Rao, a world famous conductor, while she was a good conductor and very passionate about what she does, I cannot forgive her for a remark which called all the choristers racists. I did complain to the Harper’s about the incident, their reply was that sometimes the conductor has to be harsh to the choir in order to motivate. While I guess there goes you catch more honey theory.

However the Highlight of the weekend for me was the HBC run in Ottawa. Three thousand people showed up to support and raise money for our Olympic athletes. This run was a great event, which wound its way around the canal and parliament buildings. I ran a personal best of 53:03 (chip Time), breaking my previous record by over 4 minutes. The medal this year was great, biggest event I have run since I started racing last year.

We are back now the dust has settled. This Saturday I start the LTR clinic this time teaching. Looking forward to that, I want to make it fun and motivational for them.

Well more later.
Harry

Cabot Trail Relay a big success

Well another weekend goes by and I laced up my running shoes in Baddeck, NS. Baddeck is in Cape Breton were I ran the 20th annual Cabot Trail Relay. This is a 17 man relay that runs the 298Km around the Cabot trail over approx. 27 hours. There were 65 teams from a variety of states and provinces. Runners from 17 to 75 participating in the event this weekend running legs from 13.25Km up to 20Km.

My leg was leg 3, which was a shorter 13.46 KM leg, consisting of rolling terrain. There were some nice gradual inclines as well as nice gradual down hills. So unlike the Bluenose or some of the other legs it was fairly easy to run. I was a bit nervous because having run a full marathon the week before I did not know how I would perform.

But I can tell you I had a great run. It was one of those runs where everything came together. I opted not to run with my Garmin and decided to hell with pacing, I was just going to go for it and giver all I had. That worked, I ran a very fast run, in fact in term of pace it was a Personal Best of 5:35KM breaking the previous 5:47 record set at the HBC run last year.

Will I go back to Cabot Trail and run the relay again you bet. It was a fantastic run, and a great weekend. Aingeal my partner in crime supported the first 3 legs making sure everyone had water and a friendly cheer to motivate them on. We ate in a very nice restaurant and the food was excellent.

Next up, not sure, but if I feel good by end of week, I think I will run 10K in Trenton, NS for the Johnny miles. On June 9th and 10th I will be on the Run for Life Cancer relay here at the Citadel in Nova Scotia. I may even be convinced to head over to Lunenburg on Sunday June 10th to run the famous 5K muffin run.

Harry

Wed. May 23, 2007

Well a few days have passed and I am well on the road to recovery. I ran 4K this morning at a very slow pace and my legs held up very well. They are fatigued I can feel it but at least there is no pain.

Upcoming for this weekend is the Cabot Trail Relay in Cape Breton. It’s a 24 hour event where 65 teams put up 17 runners each and run almost 300K around Cape Breton. I have leg 3 which is 13.75Km and have 82 minutes to run it in. That is going to be a big challenge seeing that I just ran a marathon on Sunday.

Looking forward of easy running through the summer. Concentrating on 10K distances, I am going to try to keep hill work and speed work my training program, alternating them every other week, as well as try to throw in a 15 – 20K run once per month.

I will pick up a ½ marathon in October more then likely the Valley event in Kentville NS. It should be a nice run and flatter then Halifax.

Well back to the grindstone
Harry

Harry Runs a Marathon

Well Folks I ran the Blunose at 4:51 (offical) and 4:49(chip) time. While I would like to have finished faster, who cares I finsished and I am very happy with myself that i was one of only 303 folks to run a full marathon here in Halifax.

The first 20 Km where great, the pace was right on for a 4:30 marathon felt strong despite the showers. The temp was good around 14C so no problem in terms of over heating or being to cold. We did 10:1's and as I finshed the first half it was fantastic.

Then we crossed over to Dartmouth. In case you ever think of running here, make sure you hill train. Dartmouth is 60% up hill, 30% flat and 10% down. Its a nice course but the hills are tough. By the time Woodward avenue my quads were starting to really tighten up. This was unsuall since its not a big muscle I associate with running. But between the damp, hills and faster running speed I guess they were taken a betting.

Shubie park was nice, really did not like running on there new gravel its not flat so you feel the stones on your feet as you run. By the time I came out of the park and down a bit around the 34K mark, I can now tell you what the "wall" feels like. Thats the part of the race where you mind has to take control of your body. Up to then my body was on auto pilot.

The last 8Km where nothing Short of Hellish. I took more frequent walk breaks and I walked up the last 3rd of maple, my quads did not have anything to give for that hill. Once over maple I knew there was only about 5.5K left and I knew that i would finish. But at this point my walk breaks were pretty frequent.

Of course as I approached the finish the last 1.5K were run not to badly and I had a smile plastered on my face. As I approaced the finish I heard my name annouced and my GF was yelling Harry, Harry. I straigthend out, lifted my body up and look right at the photographer. Gave a big smile and the Winner pose with my hands right up in the air.

First thing I said to my Girlfriend was, "I don't ever want to do that again." As I am thinking about the next race. We had a good laugh as I shuffled back to get my bag and waited for my turn at the massage table. Watching the faster runners i realized that, no matter what time I finished, they were walking just like me.

Every ache, pain and twinged is well deserved and I could not be happier with myself.

Richard Marcinko "Rogue Warrior" and motivational speaker has my favorite quote.

"Pain is just mother natures way of telling you, that you are alive", Today I am very alive and Upright and Smiling.

Harry "Now a marathoner" Jacobs

Sugar in foods

Interesting article to yesterday in the Chronicle Herald, it was about how sugar in foods have increased since 1978. Cereals are the worst hit with the sugar content in some cereals doubling. Full article can be found at: http://www.herald.ns.ca/Search/833700.html

One has to wonder why food manufactures feel the need to add more sugar to foods. Only one reason I can think of taste. People have sweet tooth’s so food producers aim there products to appeal to our pallet by making food sweeter. Sweet foods equal good tasting foods. How do you make kid’s eat their cereal, put in sugar so it tastes sweeter. Now the morning breakfast is like eating candy instead of a well rounded breakfast.

But no big surprise, manufactures have turned granola bars into candy bars. They chocolate coat them add marsh mellows, candy all kinds of sugar and tote it as a breakfast replacement. The mass public by into that, don’t have time for breakfast grab a chocolate coated granola bar for breakfast, might as well just grab a 3 musketeers bar.

Let me speculate and say that the problem with our eating habits is that we are fighting the mass media. How does the Canadian Diabetes or American Diabetes association fight billion dollar advertising budgets that say eating candy like granola bars are good for us. Can the government step in and start to crack down in advertising. Maybe we could have disclaimer such as “Having a Granola bar may not be a healthy replacement for a well balanced breakfast”. Or, “Eating this product may cause diabetes if eating in excess”.

The cigarette companies are forced to put disclaimers on there product. How about food, can you imagine Kraft being told to put a picture of an obese kid on the label with the caption, “This Product has no nutritional value, eating in excess can cause Heart attacks and obesity”. I am sure that would go well with the mass marketing media.

There is no easy answer I can think of. Manufactures of these food products are in the business to sell their product. The only solution is for the government to market food guides and health eating and make it fun. We need to get message out to children and families that a good breakfast is needed to start the day.

Harry

This is it; the last big run in the training program has come and gone. By my Garmin the 32K run was actually 34.8K, which would explain why I was hurting after the run. The pace was quick maybe about 30 seconds slower then what I figure I would run during the race. My prediction is a 4:30 – 4:45 Marathon should be right on.

My health is good, while I do have some small aches and pains, but there is nothing that will prevent me from running in the Bluenose at this point. After this week the last two weeks taper down so that my body will be rested and hopefully repaired.

The massage at the College of Massage therapy in Bedford, was really good. I had a good 2nd year student who was a good as any RMT I have been to in the last year. She is going to do really well. I certainly would go back to the College for another massage.

For a good laugh,
http://www.realbuzz.com/en-gb/Your_pictures_and_videos/index?pageID=3174&ht_do=view&id=130

Harry

Well, here we are less then one month away from the Bluenose. Last Sunday we did a 29K run, the time on it was actually faster then the last time we did a 29K run. So far I am still on track for the full marathon.

Through I have been questioning myself lately on why am I putting myself through the training. Let’s face it, running 29K hurts. Two minutes after finishing the run my legs are stiff. Muscles are complaining as they have been pounded into submission. My energy level for the rest of the day is that of a sloth.

Then yesterday, my daughter posted her High school grad pictures from 2004. It was a shock to see how fat I was. I never perceived myself as fat at that time. Yes I knew I was big, but being that fat. It was a good reminder of why I do what I do.

It’s good to be reminded that only two years ago I was over 300lbs. and could not even walk around the block. It’s a wonder that I did not have a heart attack, I was luck. The diabetes diagnosis was a kick in the pants.

I don’t think we give enough kicks in the pants to people. In Zellar’s the other day, I was at the check out. Saw a woman (overweight) with her 3 kids all overweight, double chinned and big bellies. In her cart were at least 7 cases of Pepsi. Bags of chips and candy, I looked over to Aingeal and said, “I wanted to go over and tell her she was killing her kids”. Of course I would be told to mind my own business.

If we want a more healthy society we are going to have to start calling people what they are. I am sorry but FAT IS FAT, not big boned, or “he’s a husky child”. These kids are fat, a lot of them live in homes where the parents are FAT. They eat junk and crap there is nobody to teach them good eating habits.

I am not saying these parents are bad people, but they need to be educated. Maybe we should put health awareness workers at checkouts. Can you imagine the Cashier at Zellar’s telling the customer, I am sorry you are fat I cannot allow you to have the regular Pepsi, but we do have Diet Pepsi if you wish to buy pop.

Or I am sorry sir you are fat, please return the box of chocolates before I can process you through the check out. How about a nice bag of apples, I can see that going over well with consumers.

Should we start denying healthcare on the basis of survivability? I mean why should a doctor waste time on someone who refuses to take care of themselves. Run healthcare like a business, where’s the return on the investment on a person if they refuse to maximize there health and minimize the risks of health care problems by healthy living.

Maybe we should start giving some health care dollars back to people so they can afford to eat better. Eating healthy is expensive. So maybe we need to invest money into food growers so they can provide cheaper produce and meats to consumers. Not to say we should not have junk food. But how about a health care tax on McDonalds meals, or maybe on every box of Kraft Dinner sold. That certainly would raise awareness.

Just my 2 cents worth.

Harry

With five weeks to go to the Bluenose Marathon I can say everything is on track. Training is going well and this week is a bit of a step back week. Then on Sunday we are down to the last two big runs before we start to taper down. We are now done the hill work and this week I started on the speed work. I did not do this last time with the half, but this time I am stronger and feeling better physically.

Feeling better physically as I did not try to over train the event. When I did the ½ marathon in the fall I over trained and paid the price in the last 4 weeks of the program. I had to slow down and taper early. What a difference 6 months make, when we were out doing the 23K run on Sunday I noticed at the 18K mark I was actually about 10 minutes faster in then when I was training for the ½. I am hoping that will translate later on in the season when I start to pick up 10K events.

My Sucony Trigons did not make the grade, while they were a nice running shoe the only went about 400K when I wore completely thorough the heal to the padded layer. I wrote Sucony and got some response that really did not answer or solve anything. So I went out and bought a pair of Adidas Shadow’s. They are not to bad, but not as comfortable as the Trigons.

I may pick up a pair of Trigons just for racing purposes. This I think is a good move as I want to be as comfortable with my run as I can.

Physically I can say I am in the best shape I have ever been in the last 25 years. My weight is steady in that 205 area, I am hoping to drop 15 pounds after the marathon. No sense trying to cut back my food now. I will have to cut back anyway when I take my mileage back down I will maintain a base once I am recovered of about 35K a week until its time to train for the goofy.

Running upright and smiling
Harry

Interesting, we now have major corporations like Coke and McDonalds working with the Advertising Standards Canada to advertise healthier options. While I agree with that in concept lets face it these companies are consumer driven. What this means is that if the consumer is going to buy it the company will produce the product.

McDonalds has tried over the years to clean up there image of the fast food they serve. While there are not many healthy choices at fast-food restaurants you can at least get a salad and water. So the bottom line is that if we as consumers want better products we need to stop buying the products that are killing us.

Why are fast food giants so successful, because they offer cheap, quick meals that they can sell for a low price and high profit. The name of the game is offer a consistent product no matter which store you go to. So that Big Mac here in Halifax, tastes the same as that Big Mac in Vancouver.

We are making good headway; companies are using Trans-Fat Free oil. This still does not mean French fries are good for us. We are conditioned to say Yes when they ask us to upsize that order. You have to be careful with their healthier choices. What is so healthy buying a salad only to put a breaded chicken breast on top. Your 80 calorie salad is now 580 calories.

What we need to do is get into the supermarkets and grocers and start buying and creating demand for fresher foods. Produce, meats and Dairy. Start sending a message to companies like Kraft that Kraft Dinner is not going to cut it anymore. Until we send a clear message as a consumer to the large multi national companies that control what we eat. We are going to be a society of fat, overweight, heart diseased ridden folks who will die at a young age.

A quick look at the last few days

Well here we are 8 weeks from the Bluenose and last Sunday I finished my first ever 29Km run. I can say that I felt good when I finished, this is a good sign that my training is on track. While my legs did feel very heavy in the last 4K or so, I finished up right and smiling.

Just to let you know I used Cliff Blocks for energy with no problems. My blood sugar was in good shape when I finished, but dropped rapidly as it always does. I enjoyed a nice sugar free cinnamon Latte from Starbucks, the guy put Whipped cream on top, which for 20seconds I debated whether or not to scoop out.

I decided not to scoop it out, I talked to the Coffee creator there and we decided there was not really enough sugar in the whipped cream to hurt me. After which it was a Lobster Omelet at My Fathers Moustache here in Halifax. Then it was off to rehearsal for 2.5 hours. So you are saying what is my blood sugar was 2 hours after all that yummy food. 3.6, yep still low. Considering the food I shoveled in my mouth including a latte with homo milk, whipped cream etc.

So you can see again how important exercise is in the grand scheme of life for a diabetic. If you are type II diabetic and don’t exercise shame on you, you are missing the other half of the equation.

Last night (Tuesday March 26, 2007) I took part in a great concert, we sang Verdi’s Requiem. It was an amazing night with great music. We sang to a full house at the Rebecca Cohen at Dalhousie. The choir consisted of 140 members, 4 local soloists and a mix of Nova Scotia Youth Orchestra, Symphony Nova Scotia Members, Nova Scotia Brass and the Chebucto Community Symphony orchestra.

If you were not there to bad, maybe next time you missed a great evening of Great music, and a chance to see 200 people dressed in Tux’s and black evening wear.

Motivation

This topic comes up often in running. Tonight I am headed over the Running Room to talk to the ½ marathon clinic about motivation. Being a smart lad I decided that I should look up some details on the subject. After a few minutes with Google I determined there is no lack of theories on what motivates us as humans.

I got to thinking, here I am going to talk to about 30 – 40 people about motivation. After thinking it through I had come to the realization that how do you motivate people who are motivated. Think about it, here are 30 – 40 people who are training for the ½ at the Bluenose this year, they come out Sunday’s, the do the hill training on Wed. and come to the clinic on Tuesday. They must be motivated or why would they bother.

So I pondered about what is motivation, of course being an Internet Jockey off to Wikipedia for this definition “Motivation refers to the initiation, direction, intensity and persistence of a behavior.”(Geen, 1995). It also goes on to say that “Motivation is having the desire and willingness to do something,”

In order to be motivated to do something there has to be a reward, we have to get something out the behavior or else why bother. So the theory goes on to say there are two types of rewards, first Extrinsic, this is a reward that comes from outside the individual. In the case of us runners maybe it’s the medal or t-shirt we get for participation. It could be that we are looking for praise from our peers and friends. Somebody to tell us we did a good job.

Secondly there are intrinsic rewards; these are the internal rewards we give ourselves. This is the self satisfaction of a job well done. We giver ourselves a pat on the back smile that big smile when we cross the finish line because I did it, nobody else took me across that finish line. Intrinsic motivation is when we engage in an activity for its own sake. Why run a marathon, because I can, no other reason.

The big difference between intrinsic and extrinsic motivation is that there are no rewards in intrinsic motivation. As explained earlier we run because we can, running is it’s on reward. But, I don’t think it starts there, it starts with extrinsic motivation. There has to be something to make us want to take that first step.

I suppose we can explain it by using Maslow’s theory, you may remember some of this from high school science or worse maybe first year college or university psychology. This is the hierarchy of human needs theory. Basically stated, as humans we have wants and desires which influence our behavior, only unsatisfied needs can influence our behavior, satisfied needs cannot.

Does that mean there is something unsatisfied in our lives to make us want to take the first steps? Perhaps it’s the Physiological need this is the lowest on Maslow’s pyramid. I am feeling out of shape, by changing my eating habits and doing more exercise I will feel better about myself. If I feel better about myself I will feel more secure and safe in my environment. This may give me the self confidence to be more social and interact with my peers and the environment around us. If we are more confident about interaction certainly our self esteem will go up leading to the fact that I am really a good guy and radiate positive energy to others (Self Actualization).

There I just explained running in terms of Maslow’s theory, not bad for a regular guy. So extending Maslow’s theory we garner the praise of others in the social step of the pyramid. Therefore giving us extrinsic motivation for running, it’s not only nice to know that you did a good job, but it’s even better when the instructor and your peers recognize the fact that you did a good job.

But still why do we take that first step? I think I can answer that question for myself, but I don’t think I could for someone else. My motivation is to live a long healthy diabetic life, it goes back to what I always maintain, and “I run for my life”.

Keep it S.M.A.R.T

Keep it S.M.A.R.T

Goal setting is hard, whether it’s to go out and run a marathon or loose 95lbs. Sometimes we get lost in the bigger goal and forget that to get to a big goal we can set smaller steps. I was recently talking to the Lifescan representative here in Halifax about why Diabetics don’t often take care of themselves.

Chris and I both agreed that the news of being diagnosed a diabetic can be overwhelming at first. Imagine sitting in an office, and the Doctor is telling you loose 95lbs, lower your blood pressure, and telling you that you should be exercising 30minutes a day 5 – 6 times per week. I would think the first thing I would do is head to the nearest comfort food station (place your favorite here). Grab that food that makes you feel good and eat until you are smiling.

But, let say reality has you past that part, and you say to yourself how I am going to go and loose 95lbs. and start exercising. Well the Key is to keep it S.M.A.R.T.

S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Time bound

Lets look at a large amount of weight that has to come off, we know that a 1 lb. weight loss a week is optimum, that means you are looking to loose weight through healthy eating over the next 2 years. I know what you are thinking and stop it right now. You are thinking 2 years of dieting to loose 95lbs. How will I even do that? By changing your thinking that’s how.

Well, let’s look at our smart formula; well we certainly have a very specific goal to loose 95lbs. Is it measurable sure is stand on that scale today you are 295lbs, in 2 years you will see 200lbs. Is it attainable sure is 1 lb a week for 95 weeks. Is it realistic; sure is, 1 lb. a week, and its time bound 1 lbs a week for 95 weeks.

Wait Do I see a pattern, being a computer nerd I often see patterns. What if I thought of my weight loss as losing only 1 pound this week, I certainly can loose a pound by cutting back on that muffin, bagel or donut with that morning coffee, while I go out for a walk at my 10:00am and 2:00Pm break. Maybe 15 minutes of moderate walking down the block, around the corner but somewhere around where you work.

Do you see it now not only will I lose a pound, I have added that 30 minutes of exercise a day and while I am at work. That should be easy, I don’t have to make any special time out during my valuable time with kids, computer games, or what ever your favorite hobby may be.

Now you may want to make a better change in your healthy eating but just the very fact that you dropped a muffin or bagel from your day is 4 carb choices. That is around 360 calories. Added 2 x 15 minute walks for another 200 calories a day, for a total of 560 calorie net loss. Now take that over 7 days and you have 3920 calorie loss, well do the math 3500 Calories is one pound. Looks easy, it is easy, you just have to do it. Heck Richard Marcinko would say, “You don’t have to like it, you just have to do it.” We are going to battle fat and become healthy and it’s really easy, but you have to just do it.

Sick last few days, But now on the mend

Well, after being sick for 5 days I finally coming back to the surface of wellness. Last Thursday I went home from work about 4:00PM just feeling really bad. Apparently I was running a 38C+ temp (according to my trusty Nurse Aingeal). It was pure luck that I had booked the Friday off anyway as I would never had made it in.

After missing Friday’s run, I took a slow run to the Running Room for the Saturday Morning LTR. That felt horrid, I managed to run with the clinic where I headed to work for an 8 hour shift as it was a big deployment weekend for the engagement I worked for hear in Halifax. It was a very slow day where I could barely function. Good thing it was a very easy deployment.

I had talked to Bruce who is the Marathon Clinic instructor and store manager over at the Running Room about missing the Sunday run. I got out voted and told to not even try if I was feeling that bad. So feeling guilty I stayed home Sunday. I did get out for a 2.5Km slow run around.

Got up Monday, and felt not to bad, ran 4K into work, and I have to admit it felt like 20K. I was starting a new engagement so I was not going to miss my first day. As it was I got to noon and threw in the towel. I went home and slept from 12:30PM to almost 6:00PM. Went out to the Dal Chorale practice, and hit the sack about 10:00PM again and slept until 6:00AM. So lots of sleep, but that did the trick, today I ran 6K in, which was still about ½ of what I normally run on Tuesday but it felt like a 10K run rather then a 20K run so I must be improving.

I am not sure what the turn around was, but I can tell you Monday morning I started taking Cold F/x. I am not endorsing Cold F/x but just saying I started taking it yesterday and today I feel 100% improved over yesterday.

Looking forward to seeing another 100% improvement tonight, and getting back to a proper running schedule starting with the 19K run on Sunday. Will be looking for those hills tomorrow it is 6x repeats. Runners love those hills.

Harry

Thursday Ramblings on Running this week

The weeks are really going buy and while the weather here in Halifax is still fairly cold at least it is sunny. This is the second week of hills, I must admit doing hill repeats are not the most fun thing one can do while running. But it really helps mentally as you really have to focus when you are on the last rep to get up the hill.

So far my times seem to be done from my ½ training. So I am pleased so far with my program and pacing. The upside is that I have had to increase my carb intake by at least 1 extra per meal to make up the deficit. There are still days where I don’t quite get it right and it drops into the mid 3’s before dinner. Usually I will have a ½ of Flax bread and cheese for a quick snack before dinner. I would say I am bordering on 14 – 16 carbs a day.

Two hours after dinner I seem to go between 6 and 6.5, which my sports doctor said is still to high, but it comes down very fast after the initial rise. This indicates that my body needs the carbs. So the solution would be to eat 1 less carb after dinner and then have a quick carb 2 – 3hours afterwards.

I have yet to try a gel on a run, been snacking on the Sharkies, they are jellied sharks that taste like Gatorade. I tend to pop a couple in my mouth every 20 minutes or so into the run. I also like the Jelly Bellies, they make a sports bean for carb replacement. This week through I think I will try a gel about 13K into the run and see how that effects my blood sugar and performance.

In terms of mileage I will hit 60K per week this week, which is around were I would like to stay for the rest of the program. Maybe take it up to 70K towards the last 2 weeks of training. So far my body is holding out with few aches and pains but nothing show stopping.

Aingeal my partner things I am insane, I don’t think I disagree, running a marathon is a big commitment much less running back to back ½ and full next January. But I remind myself why I do what I do. This makes the effort that much better. When I cross the finish line in Halifax, it’s going to be a very sweet moment that I want to savor for at least 15 minutes. Not to mention I am going to be a Blizzard from Dairy queen, just a small one, but after 42K I will deserve it, don’t you think?

Sue, my neighbour wrote a great article for one of the weekly papers for west end Halifax. While I don’t see the effect of donations rolling in at least there is some awareness in the community. That is the primary goal of what I am doing, raising money is important but if one person reads the article and see’s their doctor then It was worth the agony of the Feet.

As Richard Marcinko(rogue warrior) says “Pain is just mother natures way of telling us we are alive. Some days I am more alive then others”

Harry

Angie_HFX asked me about how I transitioned to running

After I was diagnosed with Type II diabetes I knew that I had to loose weight. According to my BMI I should have an index <25. Making me well over 100 lbs. overweight. I figure when I started I was 305 – 310 lbs. The choice was die before 60 or clean up my act.

I knew I had to make changes, but the first appointment with the Diabetic support staff was 3 months away. The doctor said buy a monitor and take readings and change the way you eat and exercise. Well easier said then done, this is a common issue with a lot of diabetics, the doctor tells you to change your life and you have no clue how to do that. According to a Nurse who works at the 2 hospitals here in Halifax it’s a 6 month to 1 year weight to get in to the program.

For me I am lucky my partner, Aingeal is a Liberian with a thirst for knowledge and went to the library and picked up just about every book there was on Diabetes and we began reading. Knowing I had to diet I went to the American Diabetes site and picked up there 1600 calorie diet and started eating healthy. Believe me its not easy going from 3000 calories down to 1600 Calories, but I did find once you start to eat properly you do feel full.

But the focus here for Angie is exercise and how I transitioned to running. My first exercise was a recumbent Bike that my partner had. I started sitting down every day about 1 hour after dinner and starting pedaling. It was not easy I started at 10 minutes, slowly working my way up 1 minute at a time to 40 minutes. Basically I got healthy watching 5 seasons of Babylon 5 on DVD.

I know also that 1 – 2 hours after you eat the sugars rise in your blood stream, being glucose intolerant you want to make sure there is a demand for those sugars. So during my breaks instead of eating 2 bagels and my coffee, I went out for a 15 minute walk. I did this Morning, Lunch and afternoon break, when I started it took 15 minutes to do 1km. But after a while it was down to 10 minutes.

This allowed me to do 1K in the morning, 2K at lunch time and another 1K at afternoon break. All the while doing the bike thing, my exercise was at least 1 hour per day. The Canadian Diabetic Association recommends 150 – 180 per week of exercise. As you can see I did much better then that.

Also I never really thought about the weight loss in terms of diet. For me it was only healthy eating and living. I still maintain to this day there is no such thing as diet only healthy eating. But you have to be committed as it does cost more to eat healthy. I read recently that this is a major problem in preventing diabetes is the cost of eating correctly.

Once I started loosing a bit of weight and feeling better, I wanted to jog. Jogging is really running, just maybe a slower pace. The first time out I ran 10 minutes, at that time I was up to 40 minutes on the bike, so I started cutting back the bike and started running. So I might do 10 minutes of jogging and 30 minutes on the bike. I was still doing the walking during my breaks.
I added no more then 10% to my running so it took a long while to build up to that 40 minutes of running a day. My kids teased me that my jogging was so slow they could walk faster then me, but I did not care the fact was that each week I was loosing 1 – 2 lbs. All this took 8 months. It was not an overnight change, it took 8 months to get to a point were I wanted to train for something more.

In that period we had moved to Halifax, and a co-worker mentioned that as part of the Bluenose International Marathon there was a 10K run. Having run 10K in my early twenties I figured I could run 10K. So in February/March 2006 I started training for my first 10K in 25 years. Believe me it was tough, that first time I ran 10K it took 90 minutes.

Then I discovered the Running Room and started training with them on the weekends. And my 90 minute 10K went down into the 70’s. I was hoping to break 70 minutes for the Bluenose. My Chip time was 57:43 seconds. I exceeded my goal by 13 minutes. Got a medal for my efforts and was ecstatic.

Of course being a foolish sole I thought 10K, if I can do that I can run a ½ marathon. So I paid for a clinic at the Running Room, which I recommend to anybody starting out. They have some learn to run clinics that are great to get you started. This program teaches you various aspects of running, as well as getting you out on the road running with John Stanton’s 10 week startup program. This program slowly works you up to 10 minutes of running and 1 minute of walking.

I followed the ½ marathon training program for the time goal of finishing in 2h:30m. It was 18 week programs that lead me up to the PEI International Marathon in which I did the ½ Marathon. My time for the race was 2:06:37 which was a great time and was well below my goal time. This year it’s the step up, the full marathon at the Bluenose. Again I am following John Stanton’s 4:30 program.

Running is 10% sweat and 90% mental, once you decide that you want to run, just go out and run. Fast or slow, as long as you put on the running shoes put one foot in front of the other you are a runner. Buy yourself a good pair of running shoes, don’t skimp, they are expensive expect to pay 150$ but well worth it. Also get some comfortable running clothes, make sure they are stylish too. Because when folks tease you about your pace, you can say “Yes I am slow, But Do I look Good or What”.

The secret of running is not he pace but how good you look at the finish. Start out slowly take your time; build your running up 1 minute at a time. Head over to the nearest Running room buy John’s book, sign up for the clinic and most importantly HAVE FUN.

Harry

Recent Article In the Chronical Herald (Halifax NS)

Living large no moreHalifax man turned to running after Type 2 diabetes diagnosis
By KELLY SHIERS Staff Reporter

If Harry Jacobs tells you he’s running for his life, he’s not exaggerating.
In 1999, as the former chef was embarking on a new, more lucrative career in the computer industry, his marriage broke up. His life sank into a downward spiral and depression set in. For four years, his daily routine was reduced to working eight hours, playing online video games for eight hours and sleeping eight hours.

"I ballooned up over 300 pounds. I don’t know how much over . . . 305-310 wouldn’t be an outrageous guess," says the Halifax man. "My total exercise was (to) get up from the chair in front of the computer, go to the fridge, grab pop, chips, burgers and come back."
You wouldn’t know it now.

At 49, Mr. Jacobs is training for Team Diabetes Canada’s 2008 Goofy Challenge in Orlando, Fla. where participants run a 21-kilometre, half-marathon one day in no more than 3½ hours, and a 42-kilometre, full marathon the next day in no more than seven hours.

Runners must raise $4,500 to be used by the Canadian Diabetes Association for research and education on the life-threatening disease that affects more than two million Canadians and almost 80,000 Nova Scotians.

Fresh from a morning run to work, Mr. Jacobs refers to the period after his marriage breakdown as his "hermitage years" and credits his desire to date again as one thing that put him back on the right track.

Encouraged by a new love, he saw a doctor for a routine physical — and was diagnosed with Type 2 diabetes.

"You haven’t had your heart attack or stroke yet," Mr. Jacobs remembers the doctor saying, as he explained many men only learn they’re diabetic after suffering one or the other. "You’re lucky."

The Canadian Diabetes Association says 80 per cent of diabetics will die from heart disease or stroke. Diabetes can also lead to kidney disease, blindness and amputation.

Like Mr. Jacobs, about 90 per cent of Canadians with diabetes have Type 2, a number that is rising as the population grows more inactive and obese. Once considered an adults-only disease, almost 15 per cent of diabetic children in Nova Scotia have Type 2.

But experts say its onset may be prevented or delayed by exercise, healthy eating, weight loss and not smoking.

Mr. Jacobs’s diagnosis sent him scouring for information about diet. He began walking and pedalled an exercise bike in front of the TV.

Then he bought a pair of running shoes, taking up a hobby he had pursued in his 20s.
Over 18 months, he dropped 100 pounds. Just as gradually, he picked up the pace.
"My kids used to joke that my running was as fast as their walking," he said. "After a couple of years, last October, I got the last laugh. I ran my first half-marathon."

Typically, he runs six days a week, averaging eight to 10 kilometres daily, with Sunday mornings reserved for longer stretches.

Still, running a marathon and a half-marathon back-to-back will be a challenge.
He’s already raised a few hundred dollars, plans a silent auction in May and calls on his culinary skills to sell muffins at work to help him reach his goal. He provides updates online at thediabeticrunner.blogspot.com.

Mr. Jacobs said he hopes people hear his message.
"I want people to know I’m diabetic. I want people to know I did this to myself and I want people to know you can have a life with diabetes. It’s not all doom and gloom but you have to take care of yourself, eat right, exercise and you’ve got to monitor (blood sugar levels)."

( kshiers@herald.ca)

Finish of week 7 woohoo

Well as week 7 of the training for the Bluenose comes to a close, I have to say that so far so good. My weight is holding steady in the 205-206 range. Through one of my goals is to get down to less then 200, I am not actively trying to loose the weight. When I ran the ½ last year I lost about 6 lbs in the last half of the program do to the increase in mileage and activities such as hill training.

This week was the first week of hill repeats, big thanks to Bruce the RR manager here in Halifax who stayed to run the last hill with me seems I was the slowest guy that night, but according to my gamin it was a 6:40/K pace, which for me is pretty brisk.

I have noticed that my training times for weekday runs are down about 20 seconds per K over the ½. Sure don’t feel faster, I surprise myself when I finish a run to learn that it is in the 7:00/K for a steady run. This is a good pace and makes me believe that a 4:30 marathon is a possibility.

For cross training I throw in some elliptical training in the Nubody’s Gym here in Halifax. I tried step classes, and kept up very well, next day my legs were lead weights and took 3 days to recover. No more step classes until after the Marathon.

As far as eating goes, I have increased my protein to almost double what it was for lunch and dinner. This seems to be having a positive effect on my muscles particularly the legs, I am not near as sore and tired at this point. Considering my Km per week know match what my max was for the ½ and I still have a good 11 weeks to go.

My carb intake remains about the same, except I have added an extra carb in the morning. This compensates for the increase activity for running in the morning. So if you are asking me about diet change, I would tell you I have increased proteins for lunch and dinner, and increased my morning carb by 1 exchange.

This week is the first of the bigger 20+ K runs. It won’t be long until we are doing 32K in preparation for the Bluenose. Hard to believe that I have over 100K on my new shoes already and they are only 2 weeks old, I am going to be lucky to push 8 weeks out of them if that.

I wonder if Nike will sponsor me to wear their shoes. I don’t care about money just shoes. I emailed Asics about pitching in and helping me on my way to Disney with Team diabetes but no answer from them yet.

WooHoo it’s the weekend
Harry

Beware Snake Oil Salesmen

As a Runner and a Diabetic I often try to keep up on the various research and claims made on the internet. There are many products that claim you can cure diabetes. Since I don’t want to be sued by anyone of those companies I will leave it up to you to Google “Diabetes Cure” and look a the claims.

While I would never discount the use of natural herbs and minerals to help, it’s imperative that you do the research. Don’t take claims at face value as these sites are made to entice you drop your hard earn money on nothing more then a High Tech Snake Oil Sales man.

These leads to the Principle of “Don't trust anything you read on the internet - confirm it
Independently.” Many of the studies done for these so called cures are not scientific studies. Where there are control groups and one set gets the good and the other gets a gel cap full of water. Many of these cures are nothing more then a vitamin pill that you can buy at a local health food store.

There are some great sites on alternative type supplements, but know that this industry is not regulated to much degree. Yes, we all know that more vitamin C is good, adding Omega 3-6-9 to our diets is good, there is some evidence that ALA can help with neuropathy. Heck, you can find claims that 70% cure dark chocolate actually lowers blood sugar, I am all for that.

Know thy self, and take caution when trying Supplements and natural remedies that are not approved by your doctor and dietician. If you want to try something check with your doctor, some of these supplements may not go well with current medication and you can do more harm then good.

As Diabetics we have to take much better care of ourselves then the average Joe, we have to worry about cuts on are extremities. Think about me running a blister could easily get infected if not treated quickly and decisively by you and your doctor. So extra care is always better then the alternative.

Make wise choices in your life, and we will Live Long and Prosper, As Jean Luc would say “Make it So”. Empower yourself to make yourself healthy and wise. You want wealth buy a lottery ticket like the rest of us.

Harry

Finding Postive in Negative

Well the unthinkable has happened, this is really sucking at the moment, but life is like that on occasion. Last Friday, was called up to the office with my HR representative and the Project manager, you got to know when you get that call you know that it’s not for a big fat raise. In fact it was to be told that things on the engagement suck and that they are going to let everyone go on April 13, 2007 if they cannot place us within the company.

My first thoughts on this were anger as you can expect, I moved to Halifax for this job, I gave up a good job for what I thought was a great opportunity to learn and advance. Shame on me to think that any good could come from risking it all, like most folks who moved to Halifax, we are not trapped. If I don’t find an opportunity here, I either have to contract out and work away from my home or take a job that involves “Would you like to Super size that sir”.

It’s funny but when I look back at the last few years, good stuff gets balanced out by bad stuff. Its like accounting, you can’t have a good credit with out a bad credit. For example, my meeting Aingeal, that is the best thing that has happened to me, 1 year later, I get diagnosed with Diabetes. I graduate 3 rd in class from college find a good job with NEBS, My 20 year marriage comes to an end and I go into a 4 year depression.

Thanks to Aingeal who turned my life around YEAH I am glad she puts up with my stuff. For an almost 50 year old, I can be pretty child like at time. Hey better then acting my age anytime. Now for the third strike I come to Halifax for a job that I thought would rule them all, but it turns out I am going to get the shaft. Lesson learned, they can love you and pat you on the back, but watch when they pat you on the back you may not feel the kick me sign.

However, let’s turn this negativity around as I am going to say that I will not let myself get down, I choose to stay happy no matter what. If life turns out to hand you a bunch of lemons make lemon aid. This is going to be an opportunity for me to advance myself personally. One makes there own opportunity I did that to get to Halifax I will do it again to stay in Halifax.

My motivation is from within, and I refuse to give into the dark side. I can’t see myself as Darth Harry.

This week

Interesting week in my life, Running is going great did 50K last week and started this week off with a fantastic 19K run. It was sunny in Halifax today a bit windy over the bridge but a very enjoyable 19K.

Had an interesting day on Saturday was invited to a discussion put on by the Canada Health Council to discuss Diabetes, Today and Tomorrow. It was a great day. They brought together about 30 people to discuss a range of topics on Diabetes. This included the statistics which are staggering. I did not realize that almost 14 Billion Dollars is spent on Diabetes alone.

Scary were our health care money is going. The focus was on Type II diabetes since it can be prevented in some cases. We discussed what we thought was good in our healthcare system and what was bad. It is amazing that the good things in Diabetes care is also part of the things we don’t do so well.

In my opinion the question education came out a lot. Not just as something that we do well but something that is weak. There is lots of information out there but how do people access the information. Are the Doctor and our health care professionals helping to get the info out? Not just to diabetes but to non-diabetics.

Its important to get the message out there, Diabetes is a big problem, as a Canadian Man or women you have a good chance to become diabetic at least 1in 3 if you are white. But if you are African Canadian you odds go up to 1 in 2 and if you are of aboriginal decent it’s almost 100% that you will get diabetes.

Canada has to get better about how we get the message about diabetes out to all people. Especially those at risk, it was no surprise that low income people are more subject to the disease then higher income people. We discussed the high cost of being healthy, it cost more to eat healthy and live healthy. If you don’t have the money it’s harder to choose foods that are better for you.

All in all I think the eight hours with the Canadian Health Counsel was time well spent. Let’s hope that in some small way I was able to help the future role of Canadian Health care for diabetes.

New week horray

Another week has passed, with another 52K under my belt. The next LSD run is 19K, this will be the turning point in the Marathon Training as the mileage now gets heavier and works its way to 32K for a Sunday run. Yesterday I took a rest day and did a step class at Nubody’s the gym I joined. Man talk about sweat, I can run 16K without a major problems. Step up and down for 40 minutes and see the sweat fly.

I still have not really played with Carbs on the road, But will have to look at some fuel this week as we approach the longer runs. Gel’s are what I am going to try, Can’t wait! Yeah Right.

This weekend, I will be taking part of a Canadian Government road show on how I think the Government can improve the health care system for diabetics. Sounds great, so I started doing some research on various programs, many provinces have there own “plans”. This surprised me as I did not realize that Provinces such as SK had a plan of there own. ON is working on their’s, not sure on other provinces, these plans seem to try to mention Diabetes and how bad it is to be uncontrolled. That’s the good part.

I think the bad part is the provinces and feds suck at getting the message where it belongs, to the schools and homes. Mind you a lot of schools have started realizing that they need to offer healthier choices in there Cafeteria’s. Many schools have dropped the traditional coke and Pepsi machines for water and juice. The French Fries are gone except maybe on Friday. This is a good start.

But more is needed; we need to make prevention and control affordable. Go to the supermarket, If you are on a budget 2L of No name type pop 79 cents vs. 2.89$ for 2 liters of milk. So families by pop instead of milk, even breads you can by a generic white bread loaf for 1.30$ but a good multigrain flax bread 2.20$ almost 2x the cost.

Fresh veggies, while I don’t begrudge a farmer making a living, but let’s face it in Canada in January there is no local produce. All is imported from the US or South America. It’s a wonder we eat veggies at all here in Canada.

Eating healthy is a commitment not only to eating right, but also means you will spend more on groceries, is it worth it? In my opinion it would be healthier eating means far less risks later on in life with diabetes, heart diseases and cancers.

The government needs to get radical in there approach to healthcare. You can’t say Smoking is bad for you and the effect on the healthcare system is draining, when you turn around and tax the heck out of cigarettes for millions of dollars in tax revenue. On the one had the government does not want you to smoke because its unhealthy, but on the other side is that it generates millions of dollars in tax revenue so we can’t out right ban it.

Maybe the government the government needs to intervene at the school level. Screening kids for diabetes and other diseases. If a kid is overweight, maybe the public health folks need to go into the home, not so much as a punishment but to help educate the parents that a huge plate of spaghetti is not a healthy meal on its on. I was appalled the other day when I was shopping and this 12 year old (+/-) was huge, he weighted 350lbs if not more. His mother in the cart had nothing but JUNK. Does she not realize that her picky eating kid is slowly being killed by her? She needs to be educated about how to feed her son. At 12 years old it’s her responsibility to ensure his health. That is the crux isn’t it the government can’t be held responsible for an unhealthy public. Should they even try?

Good question in my opinion.

Harry

Rant

Rant on:
I was wandering through the food court after coming out of the gym this morning. It’s no wonder why are life expectancies are going down. Here I am a Type II diabetic who struggles to maintain a balance diet so that my BS (Blood Sugar) does not rise into a dangerous count.

So on occasion I find myself mad that I am diabetic and others who are bigger and more obese are not. Foods that other folks take for granted I either have to deny myself or eat so little of it’s hardly worth putting on the plate. Take for instance the gentleman who I saw this morning eating his breakfast.

His breakfast consisted of 500ML 1% chocolate milk, 2 Slices of bacon, 2 eggs, 2 slices of toast with butter, a ½ plate of hash browns. His breakfast weighs in at 993 calories. For a diabetic we are looking at 3 proteins 6 fats, 9 carbs. It’s a wonder why we are going diabetic.

I looked at that and said that is how I used to eat, Ok I am skinny and eat like a bird, Breakfast was 6oz Light Hot chocolate 9g carbs, 3 melba toast with 2 tbsp of peanut butter and a Orange. which amounts to about 2+ carbs 1fat and and a bit of protein

Lunch was 2 small sugarless cookies and about 12 oz of homade veggie soup cream. 3 carbs, 1 fat and a little protien. I have now eating two meals, ran 5.5KM at lunch did 20 minutes on the eliptical machine and I still have not eaten as much as that guy for his breakfast.
Heres to long life.

Rant off

Principle #7, You get Two Hours and Two Days from a workout.

Principle #7, You get Two Hours and Two Days from a workout.

I have noticed especially in the longer runs that while running the BS do not change significantly over 16 – 20K distances. But as your muscles work they are using the glucose stored in the cells. Over the run you deplete this store of energy. Where I see the big effect of Blood Sugar drop is 1 – 2hours after the run.

For those first two hours after your run, your body is busy moving the Blood Glucose to the muscles cells. After the initial 2 hours your body will still have a higher then normal need for Carbs. Theory says that the effect of this can be felt up to two days after your work out.

Imagine exercising the minimum 30 minutes a day and your body using more Blood sugar then you would if you did not exercise. Think about what this means if you exercise you use more sugar from your blood. This will lower your blood sugar level. How do you replace blood sugar, why eating of course.

Sunday is treat day for me, after I run. I do a very long run on Sunday, my blood sugar nose dives afterwards. Imagine being able to sit in front of a plate of Nacho’s and eating them guilt free and knowing that it is not going to affect your blood sugar. In fact chance are at least for me that in 2 – 3 hours I will be eating again trying to maintain my Blood sugar level in the normal range.

So in conclusion, diet is not enough, some sort of physical exercise is needed. CDA, recommends 30 minutes five times per week. Check with your doctor about starting a plan. Also you will have to find the exercise that is right for you.

Harry

My Story,

While I did not break any speed records here in the Halifax NS area, I crossed the finish line “looking good,” thanks to John Stanton’s (founder and CEO of the Running Room) sage advice the Friday before the Bluenose International Marathon. My mantra during my races is to finish my events “looking good.” So far so good, I have completed three 10K events and one half marathon looking real good. Right now I am getting ready for my first marathon.

What makes these runs special is that in 2005 I weighed 300 lb, and my exercise was moving from the computer and going to the kitchen to grab junk food. Following my marriage separation, I found myself addicted to an online game and gained 70 lb. For four years I lived a lifestyle consisting of sleep, work and sitting in front of the computer for 16 hours a day.

I was pretty pathetic. I became a lonely guy whose life revolved around an unreal virtual world. I knew I had to change and meet some people. I made a connection at a concert with my current partner Aingeal (Angela). We each needed a good friend; today we are great friends as well as partners in everything we do.

Through her urging, I went for a physical. The doctor gave it to me straight: I was Type II diabetic and if I did not change my life, it would be significantly shortened. My blood pressure was 140/90, which is high, and my blood sugar was 9.5 A1HC (below 6.5 is considered normal). He gave me a month to turn myself around or he would put me on some medication.

Together Aingeal and I read every available book on Type II diabetes. I started on the American Diabetes Association’s food plan for 1600 calories a day. I followed their meal plan for healthy eating and added walking and peddling on a stationary bike into the mix. I started losing about 2 lb a week. My walks consisted of a walk around the block at lunch time.

A month passed and I went into the doctor’s office almost 10 lb lighter and my blood pressure was down a bit. The good news was my blood sugar went from 9+ to normal. Through healthy eating and exercise, I was able to control my blood sugar.

The lunch time walk soon became two to three times around the block over the course of the summer, and my 12 minutes of biking turned into 40 minute sessions. It was not long before I put on a pair of running shoes and started walking around the block. Starting out I barely made 10 minutes a day. Slowly increasing time and speed, the pounds came off. Exercise was a great way to take control of my sugars.

I finally hit my goal weight in February of 2006 and was running up to 5K every day. One of my co-workers told me about the Bluenose 10K he ran last year, which started me thinking whether I could run 10K. Off to the Running Room for a new pair of shoes and a nice pair of winter running pants, and my training began. I was a runner in my youth, so I knew how to get myself ready. In early April I finally convinced myself that 10K was attainable. After seeing the fun groups from the Running Room, I decided to start running with the Wednesday and Sunday practice runs.

Running with the 10K group was great motivation, and improved my self-confidence. Not only did I run the 10K in subsequent weeks, I ran the 14.5K long run. I knew I could run 10K in the Bluenose with the confidence of finishing. Not only did I finish, I finished with a time of 61:43 minutes.

Of course, after finishing the 10K event at the Bluenose I figured, if I could run 10K I could run a half marathon (21.1km). I registered for a half marathon clinic and away I went. In October 2007 on the beautiful island of PEI. I ran the half marathon in Charlottetown PEI. Life does not get any better then a fall weekend in PEI. Finished the half marathon in 2:06:37, to Aingeal I am a hero.

So here I am today, John Stanton was right—I am an athlete. I live and breath a healthy lifestyle, and I am not afraid of Type II diabetes; it something I learned to live with everyday. It can be controlled, I am proof of that. The only person ever holding me back is me, No know boundaries and its amazing what can be accomplished.

My plans for 2007 include the Bluenose Marathon in Halifax (May), the Ghost Run in Quebec City (October) and for Jan. 2008 I plan to be in Orlando doing the Goofy at Disney. This event is a half marathon on Saturday followed by a full marathon on Sunday.

Sunday

Phew, 16K down this week at a good steady 6:40/K, not bad really. Tired this weekend as we have some big testing at work. So I have been working all weekend as well. No rest for the wicked I suppose.

Think I will keep things short today as I am a bit carb deprived at the moment so i am going to have a little bit of pizza, I don't typical eat pizza but after 16K I think I will have 1/2 slice, I have apples, smoked gouda and pastacio's for a bit of a snack while at work.

I worked yesterday and they had pre-ordered pizza, my boss who is usually good about insuring I have a salad and diet pop order, seemed to forget. Good thing I had stopped by the grocery store and picked up a nice mixed green salad, Pears, and a handfull of cashews. As you can see being a diabetic you can't take food for granted, those huge slices of pizza are worth 3 carbs easy, and when you are sitting on your butt in front of a computer they have no where to go.

It's been a great week for the first week of fundraising, this week is looking really good as well. Here's to all you who have pictched in a loonie or two. Those who have not donated a loonie you know who you are.

Harry

If there is one person you remember who would that be

If there is one person you can remember that influenced you as a kid who would that be? Well I found an old teacher who was a great influcence to me when I was going to high school. I went to George S. Henry in Don Mills Ontario from 1972 - 1976. Well I was doing some research on the internet and I came across a name George Gluppe

George Gluppe, has trained a couple of olympic atheletes in the the late part 1990's and early 2000's. Ok you say what so thrilling about that. Well he was one of my first coaches in Highschool. George Gluppe played a significant role in my sports develpment when I went to George S. Henry Secondary School in Toronto(Don Mills). Of all the teachers after 30 years he is the only one who's name I can still remember. Track and Field, Wrestling and just an all around great teacher.

They don't make teachers like that anymore, he is long retired and living in BC now. Still coaching and I imagine running. I think that when I run Bluenose in May I am going to dedicate the run to him. To prove that yes, after 30 years 1 teacher stands out and left something significant behind. So after 31 one years Here's to George Gluppe, Coach, Teacher and now I hope Friend.

The next race is for you George. If anybody out there is from George S Henry from the 1970's and remembers George let me know if you want to drop him a line.

Harry

Principle #6 Weight Training

Principle #6
Weight Training helps diabetics
A lot of runners shy away from weight training. But muscle mass takesup glucose, and it can do it without insulin during or for a whileafter exercise. Use the weight training to strengthen your upper bodyand add support for the joints in your legs.

Thursday, Almost the end of the week

A balmy -18C here in Halifax, but sunny, a good steady 8K into work today. I will pass the 50K/week mark this week. Very nice indeed.

First I got two more donations for my silent auction Yesterday. First donation comes from Friend, and talented Musican Terry Young, his solo cd, Letting Go of the Weight of the World. Please check out his web site at http://www.terryyoung.ca/

Terry also plays for A great Canadian Folk band called Tangelfoot, if you have seen them you no what I am talking about, if you get a chance to see them do. http://www.tanglefootmusic.com

Second, Dr. Neil Benard has donated a copy of Dr. Neal Barnard’s Program for Reversing Diabetes (2007: Rodale)

http://www.nealbarnard.org/

"A diagnosis of type 2 diabetes is often a grim precursor to heart disease, kidney failure, stroke, nervous system damage, and other life-threatening complications. But a new book by nutrition researcher Neal Barnard, M.D., says it doesn’t have to be that way. Based on his own recently published research, Dr. Neal Barnard's Program for Reversing Diabetes outlines a powerful new nutritional approach—a low-fat vegan diet—that can help many patients cut their blood sugars, improve their insulin sensitivity, and reduce—if not eliminate—their medications".

Don't be left out I will take donations for the silent auction or of course credit cards via the web site in my signature. Or contact me at my blog and I will tell you how to send a check or money order.

Help The Diabetic Runner go Goofy in 2008.

Many thanks to those who have donated items and cash, but there is a long way to go.

Next up Muffin Friday here at work I am baking muffins and hopefully someone will donate a buck for the one they take.

Let me provide some insight to what I eat as Diabetic, I am carb restricted only eating enough carbs to fuel myself for 2- 3 hours. I eat 5 – 6x per day smaller meals consisting of 1 -2 carbs depending on my blood sugar. Staying away from candy, potato chips, French fries, as I am often fond of saying, “I remember those foods”. Now I eat a healthy diet. You too can eat a healthy diet, today we will begin some discussions around healthy eating choices.

Time to stop here and talk about eating habits, obesity is one of the main triggers of Type II diabetes. In Men over the age of 45, if your waist is over 40” you are at risk if you are a women your waist should not exceed 35”. Another measure is your BMI. This stands for Body Mass Index; it is a correlation between your height and weight, if you are over 25 you are at risk.

With that being said, if you are a runner or work out regularly your BMI might be higher. The BMI is a good measure if you do little or no physical activity a week. Want to work your BMI out head over to http://www.nhlbisupport.com/bmi/bmicalc.htm there is a calculator there.

We learn as a diabetic that food can be basically lumped into groups. These groups are Carbohydrates, Fats, Proteins and Sugars. If you want to live a healthy lifestyle a balance of these groups are needed. Sugar as you can imagine is just that, simple sugars basically anything that ends in –ose. These are high on the GI and digest very quickly and get into the blood stream.

As a diabetic we have to restrict those to maybe 2 x 5g per day. So if you are diabetic your favorite brand of Candy bar is OUT. There is diet candy out there and is excellent. But not calorie free, my advice as a diabetic AVOID it if you can, if you must have something with sugar in it make sure you eat with something that is lower on the GI scale so it digest slower.

Fats, watch your fats not all fats are equal, cooking try to use a cold pressed Olive oil or even an oil spray to minimize oils. Use butter instead of margarine when looking at foods by low-fat yogurts’ and dairy products. Limit your fats at your meals; avoid butter on your toast. Watch when you buy processed foods light foods often are a trade off, low fat usually means high sugar, low sugar means high fats. Avoid processed foods where you can.

Proteins can come from a variety of sources including meat, fish, fowl and soya. We do not need a lot of protein maybe 30% of are calorie needs. How big a portion of meat should you eat, if its bigger then a deck of cards it’s most likely to much, figure on 4-5 oz.. Raw that is a portion at meal time. Salmon is a great choice, not only for protein but for those Omega 3-6-9 fats.

Carbohydrates are the biggest part of our diets, 50% of our diet should be carbohydrates. A carbohydrate comes in all kinds of forms, Grain, Fruit, Veggies, Beans, and yes those evil Sugars. But of course we avoid those. When choosing a Carbohydrate we should be looking at 10 x 15g per day which will give you about 900 Calories.

A normal man needs only 1800 calories a day if he does not exercise. Some examples of what constitutes a Carbohydrate, 1 Cup of milk, ½ cup of cooked rice/pasta/bean, 1 medium apple, 1 small baked potato, 1 slice of whole wheat bread and ¼ of a bagel, one cup of most vegetables and ½ cup of Fruit juice. Want to know more check out http://www.diabetes.org/nutrition-and-recipes/nutrition/foodpyramid.jsp this is a good site provided by the ADA.

For those who like the use the “Diet” word, throw it away. Refer to your eating habits as healthy eating. There is no such thing as a Diabetic diet, just healthy eating. Balance your meals and you will live healthier life styles. I think we will need to talk about what the term GI means. But that is another day.

I want to look at a typical breakfast and see how fast a normal breakfast adds up in terms of food choices. For example you get up Sunday morning and have this for breakfast at your favorite restaurant.

4oz. of orange Juice = 1 carb
2 slices of toast with Butter and Full sugar jam 2.5 - 3 carb + .5 fat
2 slices of bacon - 2 fat choices Sorry not a good protein choice.
2 eggs – 2 protein exchange = 2oz of meat
3 small pancakes with syrup- 3 carbs if not more or maybe hash browns fried in oil
Coffee with 2 sugars and cream -1

So we are looking at 6 carbs just for breakfast, considering we should be looking at 6 – 11 a day we just had are full compliment of carbs in one meal. It’s a wonder why society is becoming more obese. Not to mention the Fat in the butter, bacon and cream in are coffee. The above breakfast is not a great way to start a day.

For me typically when I go out for breakfast, I will have: there are only 2 carbs and a bit in the breakfast below. We don’t need a breakfast like above.

1 slice of brown toast buttered
2 eggs
2 slices of bacon
Usually will have ½ cup of potatoes or exchange for 2 slices of brown toast.
Coffee with milk and artificial sugar.

You can see the big difference in the Meals, smaller meal, eating healthy means smaller portions and making choices about the foods we eat.

This is only a very basic look at foods, I will get into Food exchanges and GI (glycemic index) later.

Harry Jacobs
The diabetic Runner.

Principle #5, HAVE FUN

First let me thank Fishhog from the Running Room Forums for the first cash donation for Team Diabetes, its is greatly appreciated. Also would like to thank Ian Blummer and his publisher for kicking in 3 copies of Dummies guide to Type II Diabetes for Canadians.

This week I will break the 50K per week mark, this is quite a milestone in my trainning for the Bluenose. I am really excited about running this year, its taken me 25 years to get here but I am going to run my marathon.

Also going to be running the Cabot Trail Relay thanks to the kind folks that recruited me from Ontario. This is a great run and a lot of fun, Cape Breton is a part of the country that everyone should see. Not by foot maybe but driving.

This all leads nicely into todays Principle #5 Have fun.

Well that’s an easy principle, why do something if it does not provide some joy or fun. Running started out for me as a way to control blood sugar, but it has become so much more in the last year. Racing is a way to show off what I have done. It is the icing on the cake (which I can’t eat anyway). But the Bling is nice.

I often say when we are out on Sunday running that LSD that we should be having fun. Training should not be a chore but a choice. I like the feeling of doing something that I can do. Maybe I am not fast but boy I get there in the end.

So have fun, if you are not having fun running, try something else. Swimming, step classes, aerobics, Biking or even just a good old fashion walk around the block. But stay healthy.

The diabetic runner
Harry Jacobs

PS. if you want to make a donation Via snail mail, please email me at harryjacobs@eastlink.ca and ask for an address

Week 4 of Marathon Training

Greetings, well week 4 of my marathon training is over. Last week I ran a total of 48KM, with a long run of 13K. Since there was snow on the ground yesterday running pace was a touch slower then normal. Next week the kilometers start to build as we are going to be doing 16K.

I also will be helping the Learn to Run Clinic at the Running Room here in Halifax. Will be leading some of the runs, this will be fun to help those who are just starting out the adventure of running. Helping new runners will be rewarding as it helps keep me motivated.

While I do not have any money in the pot for Team Diabetes yet, I have two great donations for my silent auction for May. First Marlin Keesler who ran 50 marathons in 50 States donated to Family signed copies of his book “Our Life on the Run: a Story of Running 50 Marathons in 50 States–A Family Quest, Thanks Marlin.

Second John Stanton owner and CEO of the Running Room, kicked in some great items, these include a signed copy of his book, running room Hat, shirt and socks. He also through in a voucher for a clinic for one lucky person, does not get any better then that.

Still waiting to hear if Lance Armstrong responds as well as Stephen Furst (National Lampoons Animal House, Babylon 5) and Halle Berry (X-Men), the latter two have diabetes themselves. I am hoping that all three will throw something in for the Auction

Please donate through the website https://ocp.diabetes.ca/pledge/cspledge.asp?prId=td&oId=940684&tId=5916 any amount would be appreciated. Tomorrow we will pick up on principle #5 of running.

The Diabetic Runner
Harry Jacobs

Principle #4, Be Prepared

Before we start on today's principle I just want to mention that I am now signed up with Team Diabetes to run in the 2008 Disney Goofy Challenge in Orlando Florida. This event is a two day event which features a 1/2 Marathon on Saturday then a full marthon sunday. I am doing this with Team Diabetes to raise money and awareness. So please if you have 25 - 50$ or what ever you can affored head to:

https://ocp.diabetes.ca/pledge/cspledge.asp?prId=td&oId=940684&tId=5916

Please help me help the Canadian Diabetes Association Raise money for a cure.

Well today we take a page out of the Boy Scout's Motto, "Be Prepared". This is good advice not just for us Diabetic but for regular runners. Run safe and smart and be prepared to deal with a problem on the road. So lets get to today's principle of running.

1. Carry ID, seems silly to point this out, but how many of us go out running with no ID, I know I do. What happens if you have a problem or accident are lying on the ground. Consider a Medic Alert braclet if you are diabetic, or if not maybe a dog tag type identification. That way they can get in touch with someone if there is a problem

2. Let someone know your route and how long you are going to be. I always let my Girl Friend now how long I am going to be and what route I am taking. If you do collapse at least someone will know where to start looking for you.

3. For us Type II's carry A gel, life savers or even a packet of sugar. One never knows when you are going to bottom out and need a quick Jolt of Sugar.

4. Water, for those long runs carry a fuel belt with water bottles. It also has a puch for those Gel's and other Treats.

5. Carry a cell phone or at least a quarter. If you need a ride, you can call one.

6. Be seen, where bright colours and reflective clothing especially at night.

7. If you listen to music, keep the music down so you can still hear traffic and ambient sound. That way you can hear the car or truck coming when you are thinking of darting across the road.

8. Obey the traffic lights, even if the cars don't, I know that cars often have trouble figuring out what that big 8 sided red sign with the word STOP on it means, so anticipate those drives don't assume he has seen you. Here in Halifax drivers tend to be aggressive with lights and stop sighns. So don't assume red means stop. To them its merely a suggestion.

9. Carry your test strips if you feel yourself going low, test and snack.

10. Have fun, be courtesy to other folks on the road and pavements.

The Diabetic Runner
Harry jacobs

Type II Diabetes What is it?

Today we are going to take a step back and look at what Type II diabetes is and how it effects us. There are two types of Diabetes, Type I, which is where the pancreas does not produce any Insulin. These Diabetics must take Insulin to move glucose from the blood into the bodies tissues.

In type II diabetes, glucose is not taken up normally from the blood into body tissues. The tissues are insulin resistant. Initially the pancreas is able to compensate for this extra blood glucose by increasing insulin production. Eventually, the pancreas cannot supply enough insulin to meet the body's demand, and blood sugars begin to rise. This early rise in blood sugars is known as impaired glucose tolerance(IGT). Diabetes will develop in 1% to 5% of individuals per year with IGT. (http://www.lakeside.ca/Patient_Info/diabetes_typeII.htm).

There is medication to help reduce the insulin resistance, but this must be paired with changes in your lifestyle. Medications have come a long way but is not a subsitute for Healthy Diet and exercise. Without a major change in your lifestyle there will be dire consequences to your health.

Signs and symptoms of type II diabetes include excessive thirst, frequent urination (especially at night), and increased appetite. Blurry vision and numbness in the toes or fingers may also occur. Most patients feel tired and may have slow-healing sores. Many individuals have no symptoms early in their disease. Type II diabetes is the leading cause of blindness in working adults in the United States. It is also a leading diagnosis of patients with end-stage renal disease who are receiving dialysis. It is a major cause of amputations and places patients at increased risk for coronary heart disease.

When I was diagnosed, my doctor told me how luck I was to be be diagnosed by him. He went on to say that in most cases the first diagnoses for Diabetes in men my age was when I was in the hospital for my first heart attack or stroke. Diabetes was my doing, nobody made me get fat or lazy. I had not seen a doctor for 7 years up to that point, so if you have been putting that physical off, call the doctor now and get one done.

All Diabetics should follow a low-fat, low-calorie diet. Perform Aerobic exercise at least 150 minuts per week (ADA recommendation) under physician guidance is beneficial. Many oral medications are now available for the treatment of diabetes, each with its own benefits and risks. Finally, insulin may be used for patients whose diabetes is not well controlled despite all the above measures. Insulin may also be temporarily used for patients who are sick or undergoing surgery.

Risk factors for heart disease must be controlled. Blood cholesterol, blood pressure, and body weight should be normalized. Cigarette smoking must be discontinued. Complications of diabetes must also be prevented. An annual eye examination by an ophthalmologist is recommended for all patients with type II diabetes. A urine test for protein is performed once a year. A foot examination is conducted regularly to detect early nerve damage.

Who's at risk for diabetes, Type II diabetes also tends to run in families. In fact there seems to be even stronger evidence for some kind of genetic cause for Type II than for Type I diabetes. Type II is more common among Asian, Hispanic, Native and African Americans.Although Type II diabetes usually develops after age 40, about half of all people diagnosed with the disease are older than 55. This may be because as people age, they tend to become more sedentary and to gain weight. Eating too much food and being inactive can make you obese and you are more likely to develop Type II diabetes if you are obese. Obesity is, by far, the greatest risk factor for this kind of diabetes.Where the weight is distributed seems to be a factor, too. If you tend to have an apple-shaped body in which you store fat around the tummy, you are more at risk for Type II diabetes. Those with a pear shape in which fat is stored in the hips are somewhat less at risk.(http://www.lifeclinic.com/focus/diabetes/risk.asp)

If you are at risk with diabetes, diet and exercise are found to help stave off the onset and symptoms. Type 2 Diabetes can be delayed or prevented. There is consistent evidence that 'at-risk' people can slow the onset and fight the disease with a regimin of rigorous exercise (30 minutes a day/5 days a week) and a balanced low sugar diet (with a goal of losing 2 to 7 percent body weight and avoiding trigger foods).(http://www.treatmentsfor.net/2006/06/how-to-prevent-diabetes/)

I hope this has been informative it is a very high level discussion on what diabetes is and how to prevent the disease. This is by no means a complete look or discussion, just an overview that hopefully will raise ones awareness and begin to ask questions.

The Diabetic Runner
Harry Jacobs

Principle #3,Test strips are cheap running equipment

Today we are on the third principle of diabetic running, recall that Principle #1 is that you are running for your life and Principle #2 is You need carbohydrates - even sugars. Today we are going to talk about Principle #3 Test strips are cheap running equipment.

We touched on this a bit in Principle #2, the need to keep our out blood sugar in the normal Blood Glucose range. Let me take a moment to put an explanation of what it means to measure your blood glucose level.

"When we speak about measuring blood glucose levels, it can be done two different ways. Blood glucose can be measured randomly from a sample taken at any time (called a "random blood sugar" or RBS). Blood glucose can also be measured in the "fasting" state, meaning that the person has not eaten or taken in any calories in the past 8 hours (usually this is done overnight and it is referred to as an overnight fast and is called a "fasting blood sugar" or FBS). In a person with normal insulin production and activity (a non-diabetic) blood sugar levels will return to "fasting" levels within 2-3 hours of eating. Diabetics (type 1 and type 2) may not be able to get their blood glucose down this quickly after a meal or drinking a calorie-containing drink.Remember, the normal fasting blood glucose level is between 70 and 110 g/dl."
(http://www.endocrineweb.com/diabetes/control.html)

We measure our Blood Glucose using a Monitor, these are an electronic device that when a small amount of blood is placed on a test strip it will give you an approx. Blood glucose level. While the Monitor itself is fairly cheap, the strips are 100$ Canadian a box. Usually a diabetic will test 4 or more times per day. So box will only last 3 weeks at the most. To put that in perspective, there are 18 million Diabetics in the US and Canada Each buying at least 17 box's of strips a year. The makers of these strips are pulling in a whopping 306,000,000,000$(306 Billion) a year just on strips.

Since we know it takes energy to run, and energy is the conversion of carbohydrates to glucose, we have to maintain our blood sugar levels even when we are running. When you first start out I recommend making sure that you test your blood sugar 1 hour before your activity. If you have to snack it will give the food time to digest and start flowing into your system. I find that anything under 10K rate does not really effect my blood sugar levels during a run as long as blood sugar is in the middle of the 70 -110 range.

Where I have to be careful is balancing those longer 10K + runs where we run more then a couple of hours. Since I run 10:1 Run/Walk ration during my LSD not a big issue to stop and test during one of the breaks. I have learned over time where the blood sugar drops is after the run. Yes, it nose dives down very quickly as my muscle now yell to my body to replace the depleted stores of energy.

So make sure you test yourself within 30 minutes of finishing and adjust your food intake accordingly. I have been know to have 1 cup of chocolate milk after a run. It has a good carb to protien ration to help recover from those long runs. I still have to be careful through out the day as the benefit of the run will last all day. Keeping your blood sugar level above 70 is very important as low Blood sugar can cause almost a drunken like state and I have been pulled over by the cops for weaving without having a drink. It happend once honest, thanks to the nice OPP outside of Bracebridge Ontario. Who understood the issue, and sent me on my way after a nice snack.

For those who don't know yes, testing your blood sucks, it hurts on occasion. Imagine sticking yourself with a pin 4 or more times a day in different fingers to make it bleed. They do toughen up but still who wants to go through that every day. Better to watch ourselves while we are healthy. I think tomorrow we will take a step back and talk about The causes of diabetes and how we can help prevent them.

The Diabetic Runner
Harry Jacobs

Principle #2, you need carbohydrates - even sugars

In the last post I talked a little about the first principle of running, which is "You are running for your life." Today's principle second principle is "You Need Carbohydrates - even sugars." Lets discuss what this means to the diabetic runner. Keep in mind even you non-diabetic types need carbs.

As a Diabetic we all know that carbs are our worst enemy. We are always watching are carbs and restricted our diets so that we keep our blood sugar within the non-diabetic range of 70-110mg/DL. For those reading my blog and don't know what Diabetes is here is a brief summary:

"Diabetes is a disorder characterized by hyperglycemia or elevated blood glucose (blood sugar). Our bodies function best at a certain level of sugar in the bloodstream. If the amount of sugar in our blood runs too high or too low, then we typically feel bad. Diabetes is the name of the condition where the blood sugar level consistently runs too high. Diabetes is the most common endocrine disorder. Sixteen million Americans have diabetes (almost 2 million Canadian as well), yet many are not aware of it. African Americans, Hispanics and Native Americans have a higher rate of developing diabetes during their lifetime. Diabetes has potential long term complications that can affect the kidneys, eyes, heart, blood vessels and nerves."(http://www.endocrineweb.com/diabetes/index.html).

"Type 2 Diabetes is more common than Type 1 Diabetes. Whereas Type 1 Diabetes was characterized by the onset in young persons (average age at diagnosis = 14), Type 2 Diabetes usually develops in middle age or later. This tendency to develop later in life has given rise to the term "adult onset diabetes". The typical Type 2 Diabetes patient is overweight although there are exceptions. In contrast to Type 1 Diabetes, symptoms often have a more gradual onset. Type 2 Diabetes is associated with insulin resistance rather than the lack of insulin like seen in Type 1 Diabetes. This often is obtained as a hereditary tendency from one's parents. Insulin levels in these patients are usually normal or higher than average but the body's cells are rather sluggish to respond to it. This lack of insulin activity results in higher than normal blood glucose levels."(http://www.endocrineweb.com/diabetes/2diabetes.html)

Carbohydrates make your blood sugar rise, Type II diabetic's experiance insulin resitance making it harder for the cells to absorb the blood sugar out of our blood stream. One of the main ways of controling this is to restrict and watch are intake of carbohydrates. As runners we know that we need Carbohydrates in order to fuel our runs. We must strive for a balance of carbs in our diet to keep our blood sugar in the control range as well as fuel our runs. Low Blood sugar can lead to some nasty side effects including passing out. Which I for one would like to avoid.

Experiment with your diet is the only way to figure out what is the right amount of carbs for you. Test, your Blood sugar often when starting out those longer distances. Before, During and after your run and through out the day, but more on that in a later entry. Learn about the GI diet and which foods are indexed for slower digestion into your blood stream, For example, Mashed potatoes will make your blood sugar rise faster then a baked potatoe.

Follow your meal plan, I suggest you may be looking at 1800-2400 calories a day if not more. Fifty percent of your diet should be carbs. That would be 900 -1200 a day just in carbs. 1 Gram of carbs is 4 calories, That means that you will need to eat between 225-300 Grams of carbs. This equals out to, 15-20 car exchanges. This is a guide line, not a diet, test yourself before as you add carbs, you may want to increase your carbs slowly.

My recommendation eat smaller portions more frequently. I found with my half marathon training that I was eating every 3 hours in the last 6 weeks of my program to keep my carbs over 4.0 (70mg/dl). Do what works for you, talk to your dietician, everyone is different what I do may not be right for you.

Best advice on carbs, avoid simple sugars you know the kind anything that ends in -ose. Also avoid shopping in the aisles of your favorite grocery store. Keep to fresh fruit, veggies, meat, along with dairy and some frozen. Only go in the Aisles when you need dressing, oils etc....

Later
The diabetic Runner
Harry Jacobs