Boo Results, Rx, Goals, notes, food, exercise ... and rewards/motivators

Downloadable Care Review Checklist

Food and Exercise: 

I'm exploring ways to record my food and exercise habits.  I have a chart I can write in (you can find this on the DASH Diet page if you'd like a copy).  Am also using this online tracker:  Livestrong MyPlate for Diabetes (MyPlate D)

I should be eating (to maintain / gain a little weight):

10 servings of Grains (e.g. 1 slice bread, 1 oz cereal, half cup rice, pasta)
5 servings of vegetables (e.g. 1 cup raw veg, half cup cut veg)
5 servings of fruit (e.g. 1 banana, 1 apple, quarter cup dried fruit, half cup fresh, frozen or canned fruit, half cup fruit juice)
3 servings of low-fat or fat-free milk / milk products (e.g. 1 cup milk or yoghurt, 1.5 oz low fat cheese)
6 servings or less of lean meat, poultry and fish (e.g.  1 oz cooked, 1 egg)
5 servings of nuts, seeds and legumes PER WEEK (e.g. 2 tbsp peanut butter, half oz seeds, half cup dried beans or peas, 1.5 oz nuts)
3 servings of fats and oils (e.g. 1 tsp margarine, 1 tsp vegetable oil, 1 tbsp mayonnaise, 2 tbsp salad dressing)
5 servings of sweets PER WEEK (1 tbsp sugar, 1 tbsp jelly/jam, 1 cup lemonade)

My Rx:

  • half tablet gliclazade before breakfast (can cause hypo's)
  • half tablet gliclazide before lunch
  • 2 tablets metformin with dinner (does not cause hypo's)
    • (= 80mg gliclazide and 1000mg metformin / daily)

My hardware:

My software:

  • SmartPhone App:  GB (Glucose Buddy) - will try this if Livestrong tracker isn't working for me)
  • SmartPhone App:  DH (Diabetes Health) - latest news, Diabetes Health e-Magazine, type 2 news

My Check-ups/Results:

  • Eye Screening - March 2011 - no problems
  • Foot Pulse - June 2011
  • 2 month blood sugar test - June 2011
  • Urine/Ketones test - April 2010  and February 2011 - no ketones present
  • Blood Pressure - a little high when tested March 2011 (can't remember result!)
  • Cholesterol - will ask for test June 2011
  • Flu Jab - given December 2010 (bad colds & flu as well as infections increase blood sugars)
  • Ask Nurse if I should take half an aspirin per day June 2011

My Goals:

  • to check blood sugars twice daily (remember to wash and dry hands first)
  • to get enough sleep (can increase glucose by up to 23%)
  • to reduce stress (reading, learn yoga or meditation, practise what I learned from "Don't Sweat the Small Stuff" and "Don't sweat the small stuff at work" books.  I'm waking up slightly earlier each day to read for 15 minutes and this really helps to start the day relaxed.)
  • to take two 15 minute walks daily
  • Balance:  balanced diet, work/life balance, grief work / break from grief
  • Recognize changes in my behaviour (that have happened historically):  am I minimizing my grief by focusing on my voluntary work with non-profit organizations?  Am I reading/on laptop for a disproportionate amount of time?  Am I becoming socially reclusive?  Do I spend the entire weekend in my PJ's?

My Rewards:

If I'm on target, then I'll treat myself to:

My Motivators:

  • Having to check in with Susan
  • I don't want to lose my eyesight ... or a foot
My favourite "Don't Sweat the Small Stuff" quotes (which are relevant to me):

Don't interrupt others or finish their sentences
Become a better listener
Seek first to understand
Breathe before you speak
Do one thing at a time
Will this matter in a hundred years?
Become an early riser
If someone throw you the ball, you don't have to catch it
Eliminate the "rat race" mentality
Have some "no phone time"
Take your breaks
Be aware of the potentially stressful effects of your promises
Get it over with
Spend ten minutes a day doing absolutely nothing
Learn to say "no" without guilt
Prevent burnout
Eliminate the worry factor
Don't sweat your critics

I've become a Supporting Member of Diabetes UK.  This gives me access to their supporting members web pages (blogs, latest research etc), the option to join a local diabetes group, a confidential Diabetes UK phone careline and a free bi-monthly magazine called "Balance".

Balance is key.