Category: Health & Well Being

Some Frosty Tips…

No, I’m not referring to “frosted” tips, as in what some may have done to their hair back in the 1990’s. I’m referring to frost, as in the icy shit that makes it impossible to see through my windshield in the morning. We’ve started to reach that time of year where, in Saskatchewan at least, the temperatures are starting to consistently drop, the weather is getting cold and Mother Nature is getting ready to dump a pile of white shit in our laps. That’s right, whether we Ike it or not, winter is coming!

If you can’t tell from the sarcasm, I’m not a big fan of winter. I enjoy there autumn just fine. Cool enough that I’m not sweating bullets constantly but warm enough that I don’t have to shovel snow. But once the weather requires maintenance on my part in order to get on with my day, I quickly lose interest. Winter wonderland, my ass! But I digress… By virtue of how long I’ve been writing this blog and given that winter keeps coming around, I’m once again writing about certain health tips that people tend to neglect or forget during the winter months.

While there isn’t quite snow on the ground yet, it’s important to remember that colder temperatures can have some adverse effects on one’s body. First and foremost, one needs to recognize the importance of dressing in layers. I’m sure everyone has heard this a lot but what does it actually mean? Realistically, it’s more than just piling on several. Layers of clothing to ensure you’re warm. In fact, if you layer up improperly, you can end up just as cold and maybe open yourself up to sickness.

Here’s the basic rule of thumb.You should have a moisture wicking layer against your skin. Think under armour or something similar. This allows any warmth-related perspiration to be wicked away from the body. Otherwise, the evaporation of that sweat will cause cooling and your core temp will drop, which could lead to conditions like hypothermia. The next layer should be your insulating layer. This is where you could use your cotton or other insulating materials. And your outer layer would of course be your coat, jacket or similar garment that will block wind, rain and over all cold.

A pair of gloves is always recommended. Extended periods outdoors would be better served by insulated mitts, since the huddling of your fingers will help maintain warmth. But at the very least, gloves. There’s nothing that sucks worse than scarping windows with bare hands. And since I mentioned hypothermia in the previous paragraph, I should touch on the difference between that and frostbite. Hypothermia is basically the dropping of your body’s core temperature to the point where it can’t sustain itself. Frostbite is exposure to cold that causes ice to form in the tissues. That’s an over-simplification, of course, but the difference is basically one happens on the outside and one happens within. Moving on…

Next is the sun. It always amazes me how people tend to forget that the sun’s rays cause the same damage at 30 degrees than at -30 degrees. If outside in the sun during the cold months, remember to wear sunglasses and apply sunscreen to any exposed skin if you’ll be out for prolonged periods. Nothing is more embarrassing than getting a sunburn in the winter but it can happen. Ironically, you actually NEED some sunlight. Exposure to sunlight promotes the creation of Vitamin D in the body. During the winter months, people tend to spend increased time indoors and out of reach h of natural light. So, while one needs other protect oneself from the harmful effects of the sun, it needs to be counterbalanced with some time outdoors to ensure proper Vitamin D levels.

And the last point I’ll touch on of course, is the Diabetic aspect. I don’t need to tell any of my readers who have Type-1 Diabetes that just about everything affects blood sugar levels. Periods of time in the cold weather, at least for me, will increase the effects of any activity or exercise I may be doing. For example, my blood sugar will drop just as drastically for ten minutes of snow shovelling as it would for an hour of weightlifting. So it’s extremely important to monitor your blood sugar, keep some fast-acting carbs on you at all times and be cognizant of how your blood sugars respond to the weather.

That’s it! There’s no getting away from the winter weather, unless you live in a tropical area but I’ll confess I’d take snow over hurricanes and floods any day. Take good precautions, stay hydrated and hopefully we can all get through this thing called winter in one piece. Food for thought…☯️

The Most Unlikely Calorie Burn…

I had someone ask me the question a long timeworn doing a workout recently that had me quite floored, considering my exercise routine is almost non-existent lately. As a matter of routine, I usually spend a period of time post-workout in meditation, as it tends to lower one’s heart rate, lower blood pressure and allow me some recuperative time before grabbing a snack and hitting the showers. For the most part, I tend to save my meditation sessions in my RunKeeper app, not only because the option is available, but it helps me keep track, which is the entire point of the app. I noticed, not for the first time, that the app calculated that I had burned 31 calories during my meditation. This raised the important question: does one burn calories while meditating?

The very short, high level answer without much research is yes, yes you do. I can say this with some confidence as it’s a basic premise that any movement of the body will burn calories. And even as simple an act as breathing or normal bodily functions will burn calories. This doesn’t mean it can be substituted for actual diet and exercise, of course. Otherwise, every couch potato in the world would look like fuckin’ Jean-Claude van Damme in his prime.

For example, I apparently burn about 46 calories for 30 minutes of meditation. Alternatively, I would burn a little over 300 calories for cycling for the same amount for time. Those numbers will vary based on age, weight and how far you travel on the bike during those 30 minutes, of course. But it makes for a significant difference. There was a study released somewhere back in 2016 that estimated that the average person burns about 4.5 calories per minute from meditating. I can’t seem to find the article I read it in. Really have to start saving some of this shit as I find it.

According to an article posted by WebMD, states “meditation […] can lower high blood pressure. It can also help you manage stress, which drives some people to eat.” Disappointingly, the article doesn’t provide a great deal of any thing more related on how meditating can burn calories but rather goes into details on how one should meditate. So there doesn’t seem to be a lot of research or information surrounding whether the action of meditating itself burns any measurable calories or rather has the after effect of lower blood pressure and better control over eating, which brings in less calories.

Ultimately, it’s one of those things that’s just up in the air and there isn’t much to support using it as an actual calorie burning tool. Meditation should first and foremost be used as a means of cantering oneself, finding one’s inner peace and balance and as a supplement to reducing the suffering in one’s life. If you should so happen to burn a few calories while doing it, that’s just a pinch of calorie-free icing on a gluten-free cake. Food for thought…☯️

Movember 2024

Hello, dear readers. I’ve never been much of one to ask others for anything and certainly, my blog has never been intended as a means of making or raising money. In fact, I often find it mildly amusing when I’ve seen blog writers not only have PayPal links on their pages to fund their blog but some who try to do it as a living and actively ask readers for funding. I mean, if it works for them, good for them, I guess. It’s just not something I’ve ever been able to get on board with. But I digress…

My point is, once a year I set aside my reluctance to put a hand out and I raise funds for one of the moist important charity initiatives (to me): Movember.

For those who are unfamiliar, Movember is a registered charity in canada that holds an annual challenge as a way to raise funds and awareness for prostate and testicular cancer, which is diagnosed in more than 1.4 million men globally, each year. Myself and several of my work colleagues have participated for the past few years and have raised tons of money to help support those afflicted with the conditions and to fund cancer research. While we always set a modest goal of only $500 for the year, a little help can go a long way and your donations would do just that.

I know times are tight, everyone has bills and financial obligations and everything seems to be constantly getting more and more expensive. But I can’t stress enough how even the smallest bit adds to the overall pile and can help.

Donating has never been simpler. You can donate directly online by visiting the Movember website and clicking on the black “Donate” button at the top. Select “Find a person or team” and just type in “Shawn Cook” and you should see my ugly mug pop up. Fill out the donation form and you’ve done your part. You can even get a tax receipt, if wanted.

I don’t wander social media much at all these days but hopefully I have a few people on my friends list that will step up and provide a donation. Every little bit helps. Here the webpage: Movember Canada. No pressure and no expectation here, folks. But if anyone wants to contribute and make a donation, please know that it will be sincerely appreciated. ☯️

Stick A Needle In My Eye, Why Don’t You?

As soon as even the slightest suggestion of sticking a needle into an eyeball is made, most people’s reaction would be utter disgust and horror. In fact, sticking any object into a human eyeball is often a focus of many horror movies and shows. So it often takes people by surprise when I mention that for roughly the past 8 years or so, I have been periodically getting needles in my eyes. This is as a result of a little-known condition called Diabetic Macular Edema.

I’ve written about this before but for my newer subscribers or long-standing ones that may not read every post I write, Diabetic Macular Edema (DME) is a condition where fluids builds up beneath and around the macular of the eye and cause4s swelling. While this condition usually occurs in the elderly diabetic population, it’s usually caused by high blood sugars that damage the blood vessels behind the eyes. Since I had a less-than-ideal childhood control over my blood sugars, I’ve developed it much sooner than expected.

DME can be treated by a number of different medications, many of them administered through injections directly into the eye. In my case, I receive a medication called Lucentis. The first time I attended the ophthalmologist appointment for injections, I was scared shitless. Needless to say in my eyes? Are you fucking kidding me??? The worst part was having those weird little clockwork orange clips strapped into my eyelids and the fact I can still see and move my eyes when this is happening.

Originally, I was getting these injections every four weeks. As time went on, that period of time was increased. Last week was my first time of attending an injection appointment after 11 weeks and I’m pleased to say that my eyes had no evidence of swelling or DME symptoms whatsoever. As a result, my ophthalmologist has increased the next appointment to 12 weeks. He’s at a loss because apparently, as one gets older, the eyes should be getting worse, not better. But for some reason, my eyes seem to be adjusting and healing much better than expected. I’ll chalk that up to weight loss, improved blood pressure and cholesterol, all of which can contribute to DME symptoms.

It’s not often I get a positive win where Diabetes is concerned. So I’ll definitely take the win here. The big takeaway is that when you consider all the possible side effects of Type-1 Diabetes, like organ failure, amputation and, you know, death, a treatable condition like DME is pretty manageable. But it also speaks to what I often say about the importance of maintaining one’s health, eating properly and monitoring your blood sugars. Your body is like a house of cards; pulling out one card can make the whole thing tumble. Food for thought…☯️

Eating For Two, Even If You’re Just One…

I love a good dose of nostalgia. I have many great memories from throughout my life and I although I don’t dwell on the past, I do tend to visit there often. For example, when the Cobra Kai series came out, and with a cast of the original Karate Kid actors, I was delighted and excited because it brought back all the feel good emotions of the 1980’s when I watched those movies for the first time. But nostalgia is not only limited to movies and shows. No, no, no. It can also apply to one’s food…

Before moving on to the actual topic of today’s post, I need to point out that everything I’m about to say is strictly my opinion. This should in no way reflect your own view on the restaurant chain I’m about to bring. Which is, McDonald’s… I grew up in an era where McDonald’s;d’s restaurants were the place to go. Fast, cheap and delicious fast food that had a varied menu that had a little something for everyone. For me, that little something was a burger called the Arch Deluxe.

The Arch Deluxe was a burger offered on McDonald’s Canadian menu sometime in the mid-1990’s and was discontinued after the turn of the millennium. It featured a quarter pounder patty but what made it so spectacular was the “secret” Arch sauce, which I found out years later was just dijon mustard and mayonnaise. But still, it had a flavour I just couldn’t get enough of, and also featured a peppered round bacon slice. What wasn’t to love about it?

Considering it came out around the time I graduated high school and I had my own car, it wasn’t unusual for me and some friends to make our way to the nearest McDonald’s to indulge. And since this was years before my carb-counting, I would easily eat one along with a 20-pack of McNuggets (yes, you read that right) as an evening snack. Ah, to have the metabolism of a 20-year old again… But I digress. Given its size and content, it boasted a massive protein hit, which was great for the young man training handily in the martial arts.

I was sincerely bummed out when it was discontinued (especially since I was working at a McDonald’s at the time and had easy access to them). So, imagine my surprise a little over a month ago when McDonald’s launched a new burger called “the Big Arch.” I was overjoyed and looking forward to a hit of culinary nostalgia, until I researched this burger and got slapped in the face with a severe dose of reality. Once again, this is not a slight against McDonald’s or this new burger and you should definitely make your informed decision on whether you try it or not. Because the reality is that I didn’t try it. I didn’t get to taste it. And here’s why…

This big bastard… I mean, burger, boast two quarter pounder patties instead of one. It’s got three slices of cheese as well as other ingredients that raise the carb and caloric count significantly. Sitting at 57 grams of carbohydrates, it likely wouldn’t be so bad, in and of itself. The problem comes in the form of 1030 calories. That’s just a bit under half of a person’s caloric intake for the day. Pair that with the fact the burger contains 88% of one’s daily fat intake and 86% of one’s sodium intake, there was no human way I could eat this burger.

I would imagine that for a non-0Diabetic who isn’t on Ozempic and makes a combo out of this bad boy will easily cross the halfway mark for their daily caloric intake with just one meal. And the nail in the coffin is that I don’t think the arch sauce used on this burger is the same one as the original Arch Deluxe, which is hugely disappointing, since it was one of the standout ingredients of the original. The result is that despite having hit the menu over a m,both ago, my most recent visit saw me order my piddly Junior Chicken sandwich, which still sits at 36 grams of carbs despite only having 380 calories.

It goes without saying that Diabetes sucks big time and prevents a lot of things in my life. But somehow I think that even if I wasn’t Diabetic, I would a diffuse time in justifying eating a burger that would basically punch both my kidneys in the nuts with the amount of salt. All in all, when it comes to the Big Arch, I’ll have to enjoy my pinch of nostalgia through someone else’s eyes. Such is life…☯️

Stop And Smell The Roses…

I’ve always kind of been the type to push himself a lot, especially when it comes to my work. For the most part, I never stop, unless I get sick and even then, I end up powering through if my illness takes a bit more time than I’d like. This instinct has served many of my previous employers well through the years. Even though most employers make a nice show of telling staff not to come into work when they’re sick or to make sure they take their vacation time, it’s very seldom a happy thing when staff are absent from their post for any length of time. It can make for a scenario where even people who aren’t as much of a “go getter” as me question whether they should actually take time off or not. But in the interest of one’s health, let me tell you… You absolutely should.

First and foremost, let me slap you in the face with a small dose of reality. Speaking only for myself but generally speaking, I’m out of the house for work purposes at least 10 hours a day. By the time I leave the home and get to the office, put in my 8-hour day and make my way home, that’s my 10 hours. We have a pretty structured daily routine that involves eating supper and cleaning up, which averages about two hours. Okay. Then, depending on what day of the week it is, we follow a showering/bathing schedule for the boys, I help with laundry and cleaning and whatever other chore may be required that day, which usually leaves an hour, if I’m lucky, to just sit and veg out in front of the television with my wife. Conceptually, we could be using that hour for something productive, like exercising, taking our boys outside or sitting at the table with a drink and good conversation. But by this point, we’re usually both so burned out from the day that we’re in bed shortly by 9 pm (if not before) to grab what hopefully ends up being 8 hours of sleep. Only to do it all over again the next day.

I’ve often heard it said that one must work to live, not live to work. While it would be far better not to have to work to live either, one must also admit that there must be some outlying purpose to life besides sitting at home, so work can be okay. But the important thing is to make some time for yourself and keep that time for either personal self-development, training, relaxing or just straight up doing something for oneself. The important aspect to bear in mind is that there’s a huge difference between being “off work” and actually relaxing. You can be at home doing nothing but still not relaxing. While sitting in front of the television binge-watching your favourite show can be relaxing on occasion, when it becomes the habit and part of the only hour to have free to the entire day, you may be stuck in a repeating loop that you’ll be unable to work your way out of.

What I mean by this, is that it’s important to change up what you do with your down time so that you don’t become stagnant. I’ve had a rough go in recent months, between my use of Ozempic, weight loss and lessened energy levels, I’ve moved away from my usual fitness regime and favoured resting up on the couch with my evenings so that I don’t turn into a bag of absolute smashed ass at the office the following day. The problem is that doing the former does not prevent the latter.

Through my studies, I’ve often held the belief that all life is created from energy. So a simple equation to life can look a little something like this. Everything alive moves. Movement creates energy. Energy sustains life. Life creates movement. It’s a simplistic view of how we maintain ourselves but the reality is that as soon as you eliminate any one of those three, the other two will falter.

If you stop moving, you won’t maintain your energy and you’ll die much sooner. This is why it’s so important that one makes the time to keep some movement going in one’s life. While one may feel it’s better (and usually easier) to just rest up with the precious little time one has in their day, taking time for some self-care and actually entertaining distraction can be important.

Last week and completely out of the blue, I decided to take the week off. At least the first half. Thursday and Friday I had my eye injections, but more on that in another post. I’m one of those people who carry over more vacation time than he takes, so I figured I should end that cycle and take some time off. No plans, no destination; just pure, unadulterated time off. And I’m happy to say that I did absolutely nothing.

Most people would assume that vacation time means you need to travel, visit family or do something specific. But there’s something to be said for just staying at home, kicking back and maybe doing a few things in the house you’ve been putting off. Despite travelling to Saskatoon for my eyes on Thursday, it was a good week of sleeping in and relaxing. And sometimes you need that. ☯️

The Rusted Tools In Your Box…

The world has evolved into an environment where people will typically pick up the phone and call someone if they need something in their homes repaired. Everything from our vehicles, our property and even our bodies are typically repaired or healed by outside individuals. And more and more, as time goes by, it seems that this is the way of the world. But it wasn’t always so. I grew up with the remands of the generations that kept their own tools, worked on their own cars and repaired their own homes.

During my youth, I got to experience the watering down of this societal trend. My grandfather had a basement full of tools and a pretty comprehensive workshop. As a carpenter and a blacksmith, you can still see some of his handy work floating around my home town as things created back then were built to last, even when they were made of wood. The thing is, he used all of his tools daily, and kept them all clean, oiled and maintained as needed otherwise ensure that they lasted and were of use for their intended purpose.

Next, we have my father. A well-meaning man, he was never very handy with repairing things himself. Put him in front of a computer and he’d turn into an operator from the fuckin’ matrix… But he wasn’t very adept at getting past anything more than hammering a nail to hang a photo frame. Having been directly raised in that environment, I fall very much into this same category. My point is he had a number of very handy tools available within the home. The problem is he never used them.

The result is that within a very short number of years, those tools began to rust, corrode and erode, rendering them all but useless and in some cases completely destroyed. There was nothing more heartbreaking when I had to go home to close down my mother’s apartment than having to scrap a bunch of tools that had succumbed to the passage of time and had become absolutely useless. I mean, I wouldn’t have been able to fly a bunch of steel tools back to Saskatchewan anyway, but it was still a shameful waste. Those tools would have been better served in the hands of someone who would have used them and maintained them properly.

So believe it or not, this post is actually related to karate and the martial arts. So I’m going to bring us back to THAT. Learning different styles and techniques has often been compared to having multiples tools in your toolbox. Much like a traditional tool (hold your jokes, I’m not referring to myself), if you don’t use your techniques and train consistently, you’ll get rusty. You’ll become ineffective. Your tools will basically be useless. Only if you maintain them and work with them, will your avail;able tools continue to serve you well and protect you, in the event you need them.

Somehow, in my head, I always feel as though I could be responsive and hold my own in the event of a fight. At least part of that is true because the knowledge is still there. The light willing, that’ll never go away. So knowing how to protect and defend myself, knowing how to execute techniques and perform my katas and train effectively… Those are the things that never go away. But like the hammer that sits in the toolbox for twenty years, it may still be able to hammer a nail but it won’t keep the rust from setting in. The same can be said of us. Train hard, train consistently and keep your tools maintained. As the old saying goes, you don’t stop karate and get old; you get old when you stop doing karate. Food for thought… ☯️

Supplementation, Part Six…

Well, here we are again. This is the sixth time I publish this post. And for good reason. I’ve essentially made my peace with the fact that I’ll be posting this around this time every year when the weather starts to turn colder.

I absolutely love this post! I consider it to be one of the best-written and important posts I’ve ever drafted and when I mention this to some of my readers and/or followers, it usually catches them by surprise. Perhaps they believe that my endearment should be reserved for posts about martial arts or even Diabetes. But the truth is, the contents of this post cover a lot of the bases: nutrition, health and requirements of the body, which all play an integral role in maintaining proper health for Diabetes and ensuring one can train and develop their fitness acumen. So read on, if you haven’t. Scroll on by if you read it last year…

I consider the consumption of vitamins and minerals to be an important part of maintaining one’s health. It’s no surprise that modern nutrition is sorely lacking in most people and with every reposting of this material, I’m reminded of the importance of taking a steady multivitamin on a daily basis; a fact my doctors keep reminding me, as well. With the colder weather hitting our area and everyone’s immune system taking a hit, vitamins and supplementation are very important. So, bearing in mind that I’m not a doctor or nutritionist, here’s what I posted all the way back in June of 2019. Enjoy!

One of the key reasons behind the consumption of food is to obtain carbohydrates for energy. The human body requires energy to carry on normal functions and, well… stay alive! But what else do we get from the food we eat? A proper diet will also include a number of vitamins and minerals that we require to maintain proper health, growth and energy levels within the body. We’ve all heard about getting enough vitamins from a young age. I remember getting my Flintstones vitamin everyday as a kid.

But if you’re like most people, you’re likely wondering what these vitamins are for and what they do. My goal is to cover off the main ones here:

Vitamin A: This is an all-around vitamin that provides a number of functions including but not limited to the proper health of various bodily functions, tissues and helps to fight chronic disease and is known to be good for the eyes.

Vitamin B: This one is a bit complicated, as there is a large grouping of enzymes, vitamins and minerals that fall under the “B” category. In general, B-vitamins are used for energy production, immune function and absorbing iron. Some them include B2 (riboflavin), B3 (niacin), B9 (folate) and B12. There are a few more that I can’t recall, but B12 is considered amongst one of the most important of vitamins overall because it helps you turn food into energy.

Vitamin C: At some points, this one has been referred to as the sunshine vitamin. I’m thinking that’s mostly because people’s main source of Vitamin C is from citrus fruits. But this vitamin also helps with iron absorption, immune function and is a natural antioxidant that helps with the elimination of free radicals. Eating citrus fruits are also what sailors used to eat on long voyages to prevent scurvy.

Vitamin D: This vitamin helps with the strengthening of bones and teeth. Our bodies are designed to self-generate this vitamin naturally through exposure to sunlight, but obviously that needs to be done in small doses. Modern life has created an environment where more people spend their time indoors, away from the sun. So supplementation becomes important.

Vitamin E: A pretty straight forward vitamin, this one helps with proper blood circulation and clear skin.

Vitamin K: This vitamin is essential for blood-clotting. In order words, if you’re deficient in this vitamin, small cuts or injuries can cause excessive bleeding that can become dangerous.

Folic Acid: We hear people speak about this one as being necessary during pregnancy. And they would be correct! Folic Acid helps to prevent certain complications during childbirth but is important to everyone for proper cell renewal. This one is also known as Folate, or Vitamin B9 (as listed above).

Calcium: Most people should be familiar with this one. Teeth and bones, people! Teeth and bones! Good calcium levels are required to keep those body parts healthy.

Iron: This helps to build muscle tissue naturally and helps with proper health of the blood. As an interesting sidebar, it’s also what makes your blood red through the reflection of light!

Zinc: Immunity and Fertility. I’m a little unfamiliar with this one and haven’t had the opportunity to research it a great deal.

Chromium: This one is near and dear to my heart. Because it helps to control blood sugar levels. Chromium is what helps all the systems of your body to get the energy they need when they need it. Some traditional medicine practitioners will suggest Chromium supplements for Type 1 Diabetics who may have difficulty in maintaining proper levels.

Magnesium: This one helps your body to absorb all the other vitamins and minerals. It also acts as something of a relaxant to muscle tissue and play a role in proper muscle contraction.

Potassium: This mineral helps with the proper hydration of your body and helps to control blood pressure.

There are many others of course, but I’ve tried to cover off the main vitamins and minerals required for a proper diet. We get most of what we need by eating regularly and including a variety of healthy foods. A lot of people take a daily multi-vitamin, which is fine. But unless you are experiencing symptoms or unexplained illnesses, there shouldn’t be a need to actively try and take added amounts of anything. Your medical practitioner should be able to advise you if further supplementation is required. For example, patients who are recommended to take Folic Acid and Iron during pregnancy.

Obviously, all of this is extremely important; not only for proper health and fitness, which is important to me, but to help with Type 1 Diabetes as well. Taking a daily multivitamin can help to ensure that your body gets everything it needs, in combination with carbohydrates, lean proteins and fibre. My wife Laura originally gave me the idea for the post I wrote in 2019 when she asked about B-vitamins. Every time I re-post this material, I think of her. The credit for this post is all her! ☯️

Come On, Feel The Noise…🎶

Recognizing that my follower-ship has grown by a fair bit in the past year, it’s begun to dawn on me that I could and should start reposting some of the better topics I’ve written about. After all and if we’re being realistic, the odds of someone reading through the thousands of posts I’ve written is somewhat unrealistic. So reposting seems like the next logical step. Plus, when I do something that elicits a changes or reminds me of an already addressed topic, it only makes sense to talk about it, right? But now that I’m done explaining myself, let’s get on with it…

Sleep is something that I’ve had an issue with for as long as I can remember. An elusive thing at best, the quality of my sleep often depends on blood sugar levels, stress, PTSD symptoms, other medical issues (ex: colds, flus and the like) as well as the fact I have two small children in the house.

I’ve written a number of posts that outline the benefits of a good night’s sleep. There’s no getting away from it; sleep is a necessary and integral part of a person’s health, well-being and interestingly enough, their sanity. For Type 1 Diabetics, sleep is a mixed bag, because our sleep is affected BY our blood sugar levels, but sleeping through lows or highs can also be extremely dangerous.

I’ve written about the benefits of white noise and its counterparts before, and explained how they can help people with falling and staying asleep. Both my sons have somewhat chaotic sleep patterns and don’t always go to sleep easily or stay under once they do. As a result, my wife found them a couple of white noise machines on Amazon. The nice part about these machines is they come with a variety of different sounds, not just white noise. AND they also glow. And you can choose from a variety of colours. Not too shabby for a kid’s device.

After a particular weekend of camping out in the basement with my oldest, he brought all his blankets and toys back to his room and it was discovered that he had left his white noise machine behind. Curious and since he never uses the SOUNDS but only leaves the glow on, I decided to hook it up next to my bed and try it out. After all, I’ve used an app called Noisli on occasion (more on that below in this post), and white noise has been helpful on occasion.

Much as with my previous post, I should start by explaining what the hell white noise actually is. Not everyone is familiar with White Noise, or its lesser-know cousins, Pink Noise and Red (Brownian) Noise. Let’s do some learnin’…

White Noise is described in layman’s terms as a sound that contains all the audible frequencies that can be heard by the human ear. These frequencies are all at the same intensity, giving the sound an almost “static” quality, which is how many people describe it;

Pink Noise is a sound that contains MOST audible frequencies, except the higher ones, and whose intensity decreases as the frequency increases. This can potentially make it more pleasant than white noise, and a good alternative if white noise doesn’t work for you. The sound of a steady rainfall is a good comparison.

Red Noise, or Brownian is similar to White and Pink but with even fewer high frequencies, described as having more bass notes than white noise, which makes it more tolerable and pleasant to listen to than White Noise. An undisturbed ocean wave lapping on the shore is a good comparison.

All three of these are mathematical constructs that do NOT occur naturally in nature, despite what many people think. Although white noise is often generically described as “background noise”, all three of these sounds need to be carefully constructed in order to qualify for the definition. Some people have tried white noise and noticed no benefit. In cases such as those, it would be to their benefit to try pink or red noise, as these could be alternatives that would work well for them.

There are a lot of benefits to using white noise. First and foremost, white noise will buffer out background sounds that have the potential to wake you during the night. A slamming door, a revving engine outside or a family member going to the washroom all have the potential to at least partially wake you, disturbing your sleep cycle. White noise prevents this. It’ll also help you stay asleep as it will mask noise that may wake you and even if you do wake, it’s usually easier to fall back asleep.

White noise also helps to shut off your brain. Have you ever tried going to sleep, only to have life’s problems replaying in your head? Or upcoming tasks lingering in your mind? White noise will help to prevent this, as well. It can also be a helpful tool while learning how to meditate, as it helps the practitioner focus and shut out the distractions that may prevent them from effectively reaching a level of meditation.

I’ve been using my son’s white noise machine for a couple of weeks and the results have been noticeable. I use a sound setting that provides a thunderstorm in the background. Being born and raised on the Eastern coast, I spent a good part of my life sleeping through thunderstorm. The steady staccato of the rainfall, accented with the occasional crackling of thunder is a comfort and it was surprising to me how much that comfort has helped get me to sleep. That being said, you don’t need to pay big money or buy a white noise machine. You can experience the benefits of white noise in a number of different ways, from downloading free apps on your phone that will produce it, all the way to paying moderate money for an actual “white noise machine”.

I use a free app on my iPhone called Noisli. What’s nice about it (besides being free) is that it allows you to experience a variety of sounds such as rainfall, thunder, leaves blowing, rustling trees and has all three “Noise” options including White, Pink and Brownian. It allows you to blend and mix all these sounds to your liking, which means you can have a rainstorm with thunder and heavy blowing winds, if that’s your go-to relaxing sound. If anyone is interested in the actual machine we use in our household, it’s available through Amazon Canada here and retails for $29,99 CAD.

At the end of the day, sleep is one of those things that will affect every other aspect of your life. If your sleep routine sucks, it WILL affect your health, appetite, work and fitness life… all of it! That’s why it’s so important to have a regular and consistent sleep routine (going to bed around the same time every night) and ensuring your sleep is profound and deep. You can take advantages of the methods I’ve described above without breaking the bank, or don’t be afraid to take advantage of sleep therapy if you find that it still isn’t happening for you.

This is one of those things that you have to try for yourself in order to be the judge. Now if you’ll excuse me, it’s time for a nap! ☯

The Keto Conundrum…

Because I don’t write quite as often as I used to but yet my number of followers apparently continues to grow, I’m going to preface this post by pointing out that in no uncertain terms am I a medical professional, dietitian or specialist. I’m just a tired, cranky Type-1 Diabetic in his 40’s that has managed to live through quite a bit and has tried quite a bit. That being said, the following post is essentially my opinion and what I experienced. It in no way reflects one way or another on folks who may be on a keto diet or planning to try one. Let’s begin…

One of the bigger components of good blood sugar control for someone with type-1 Diabetes is the calculating of one’s carb intake and the proper dosage of insulin to accommodate those carbs. Because not all foods are created equal, the absorption of those carbs can sometimes be tricky, which is why my old pump had an ability to bolus on a delayed timer, for slower delivery in some cases for those foods that digest slower. Something that sadly, my new, fancy pump does not have (although it does other stuff instead, so we’re all good).

One good example of this, is what i consider to be the most versatile and delicious meal in the world, second only to a gourmet cheeseburger… That’s right, I’m talking pizza! Pizza has got to be the nemesis of any insulin-dependent Diabetic. The heavy cheese, grease and processed meats will often mean that if you bolus a dose of insulin at the start of your meal, you’ll likely bottom out as your body will deal with the fat and oils first and only get to the dough later. By then, the insulin has already dropped blood sugar levels to a dangerous point. This is where some delayed bolusing or a lower dose comes in handy.

But if you find yourself hitting that low, you’ll be inclined to treat it with some fast-acting carbs right away. Even though the carbs in your pizza will eventually hit your system, you can’t allow yourself to sit at those dangerously low levels for any period of time. besides the immediate danger, there are health implications associated with frequent lows. I won’t get into those here but this makes pizza one of the most chaotic foods that I eat as it usually leads t a full night of being on the blood sugar roller coaster and going without sleep for most of the night. Not an ideal prospect.

So it would make sense that when it comes other something like pizza, a lower carb or carb-free option would be fantastic. On the flip side, for the same reasons I can’t stand tofu or similar substitutes, I still want my pizza to taste like pizza. this is where the keto diet comes in. For those who may not be in the know and don’t follow “trend” diets, we should start by explaining what a “keto,” or ketogenic diet involves.

Basically, a keto diet is where you try to eat as few carbs as possible and get all your calories from protein and fat instead. That’s why you’ll hear your pompous friend say things like, “I’m keto, I don’t eat that white bread stuff…” We get it, Kyle! You’re trendy. But seriously, the effect usually forces your body to start burning your fat tissues for fuel and energy; a process known as ketosis. This eventually causes some weight loss. This is generally intended as a short-term diet to lose some weight. People who hang on to this trend for longer periods can start to have some issues. For a Type-1 Diabetic, going into ketosis can cause the creation of ketones. Elevated keystones are bad news for Type-1’s. SO one needs to be careful if trying a keto diet.

This brings us to my recent conundrum. I follow a few nutrition and diet pages for multiple reasons and I recently found a post for a carb-free pizza. Are you kidding me? The possibility of having pizza that wouldn’t send my blood sugars into a manic fit for an entire night is like Charlie finding the golden ticket to the chocolate factory. The recipe looked quick and easy and my wife was on board, so I decided to try it. As is my usual routine, I took a screenshot of the recipe and transcribed it into my notes app and while later, so I unfortunately can’t link the recipe or provide credit where credit is due. Perhaps the poster will miraculously see my post and recognize themselves. In any event, here’s the recipe:

Low-Carb Pizza Crust
– 2 cups mozzarella cheese
– 2 cups Parmesan cheese
– 2 eggs
– 2 teaspoons of Italian seasoning.

Mix all that shit together in a bowl then mash it flat onto a baking pan lined with parchment paper. Put on whatever pizza toppings you like. We did cremini mushrooms, bacon bits, pepperoni for me and ham for my wife. Bake in the oven for about 20 to 25 minutes at 350 degrees. The entire pan was only about 20 grams of carbs. usually, one piece of traditional pizza is more than that.

Admittedly, baking Parmesan cheese made the house reek like nobody’s business and I’ll admit that once the pizza cooled, it quickly lost its appeal. While flavourful and satisfied my cheese craving, it may not be something that we would repeat agin. That being said, I didn’t feel full and bloated afterwards like I would with a traditional pizza and my blood sugar levels stayed nice balanced for the night. So, it was a win. My wife, who doesn’t handle cheese very well, didn’t finish all of hers and likely won’t be partaking of the meal, should I attempt it again.

It was a good idea and help with carb and blood sugar control. My suggestions, for anyone attempting to make this, would be to cut the recipe significantly, unless you have a family of four partaking. Keep the portion small and enjoy your couple of pieces while it’s still hot as cooling makes it lose its flavour and honestly, makes it a bit gross. But I think most people can be honest that the soul of the pizza is in the toppings; the dough is just the carrier. So this was a good try. Doesn’t mean I’ll be jumping any deeper in the keto pool though. ☯️