Author: David

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HTWW 029 – Three Ways YOU Can Change the World

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IdeaActionChange by David Castillo Dominici FDPWe may never directly change the course of human events.  However, we can change someone’s world.  We can impact the individuals that are in our lives.  We can influence our coworkers, neighbors, friends, family members, and even strangers we meet.

In this episode:

  • What is influence?
  • How can I influence others?
  • How does this relate to PTSD and recovery?
  • Three ways you can change the world: Listen, Share, and Encourage.

What is influence?

Influence: the power to change or affect someone or something : the power to cause change without forcing them to happen[1]

How can I influence others?

We have the power to influence others.  You might say, “I am not that smart.”, or “I don’t have that much experience.”  We do not have to have all the solutions to their problems.  Rather, it starts with a willingness to listen, share and encourage.

How does this relate to PTSD and recovery?

Part of the RESTORE process we follow is the second “R” of RESTO”R”E – Reaching Out to Others.  At some point our own growth seems to stagnate if we only focus on our own growth.  Reaching out to others is a valuable tool that will not only benefit our lives but it will also benefit those around us.

This can seem complicated at first glance.  It is, if you take the position that you have to have the answers.  You do not have to have the answers!  Below is a simple way to get started helping people along their journey toward wholeness.

Three ways YOU can begin to change the world.

Listen:

Listening is more than hearing someone.  Listening does not have to involve solving their problem.  Sometimes people just need to express their thoughts and ideas.

Here are some listening skill tips:

  • Eye contact: not constant but for a few seconds at a time. Too much may be threatening.  None at all makes you seem totally disconnected.  Each situation may be a little different.  Don’t force it.  The person you are listening to may not be comfortable with too much eye contact.
  • Be present: resist the temptation to check your phone, text, clocks, etc.
  • Focus on what they are saying, not your response.   You may hear things that are disturbing.  Remember that you are not sitting as a judge over their story.  Let them talk.  At the same time if it is too much for you to handle, speak up.
  • Let them talk…don’t interrupt. At this moment it is about them, not what you think about whatever it is they are saying.
  • Ask clarifying questions when necessary. It is OK to ask a clarifying question if you don’t understand something.  It is best to wait for the speaker to pause before asking the question.
  • Provide feedback: A few well placed “uh huh”, oh, wow, or whatever might be appropriate, lets the speaker know you are engaged.
  • Some silence is OK.
  • Resist the temptation to solve their problem. They may ask you for advice and you are free to give it.  But advice is not the point of listening.  The point is to listen and then, perhaps, advise.
  • It is ok to admit you do not have a solution.
  • It is ok to acknowledge the difficulty of their struggle.
  • It is ok to acknowledge their strength and fortitude that is expressed in their story.
  • It is ok to thank them for their service and sacrifice.

Share:

  • Third party resources such as books, blogs, podcasts, stories about others
  • Personal experiences with the third party resources. What would be more affective, “This is a book about X and it has helped people with X”, or “I read this book about X and it changed my life.”  Which podcast episode, blog post, book, resource has led to a positive change in your own life.
  • Your personal successes, even if you only have little success.  Share what you have done and are doing.

Encourage them to:

  • keep fighting, keep searching for answers, keep moving forward
  • read, listen, participate
  • Seek help and additional resources
  • Utilize the resources they already have

Listening Resources

Question: What resources have helped you on your journey toward recovery?  What episodes/topics from our podcast were most helpful?

Image courtesy of David Castillo on freedigitalphotos.net

 

[1] http://www.merriam-webster.com/dictionary/influence

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DD 003 Caffeine: Helpful or Harmful for Diabetics?

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CoffeeBeansCapp zirconicusso FDPIn today’s episode we will discuss:

  • What we have accomplished this far.
  • Step-by-step or all at once…
  • Why I love medical professionals.
  • The Second Add/Subtract/Add
  • The affect caffeine has on insulin and blood sugar
  • Discover some tasty hot/cold drink options

Exercise: Talk with your health care provider.  Some things to consider: kind of medication, blood sugar levels,

What have we accomplished this far?

We have ensured we are well hydrated by adding water.  We have also decreased the amount of sugar intake by eliminating sweet drinks.  And we have slightly increased our activity by standing 10-30 min. per day.

Step-by-step and all at once…the decision is yours…

Some may be ready to jump right to a full vegetable juice fast.  This is a way to get things moving quickly.  However, I do not recommend that people jump straight to a juice fast.  We must be physically and mentally ready to handle the radical bodily changes.  We should also be educated on how to handle the changes in relation to any medications and diabetic reactions.  That information is highly individualized and your healthcare provider should be involved.

As with all that we say and do here, the choice is ultimately yours.  I am sharing my experience as a diabetic and one who enjoys seeing both diabetics and non-diabetics gain healthy lifestyle habits.  The ideas presented here have worked for me.  They are presented in this order to help minimize the normal effects of cutting out sugar, caffeine and other common substances in the standard modern diet.

Why I love medical professionals:

Doctors, Physician Assistants, Nurse Practitioner and other licensed healthcare professionals play (or can play) a vital role in our health and recovery.  In modern times they are particularly good at urgent care.  It is likely that doctors and medicine saved my life during a heart attack.  It is also likely that standard practices and care helped put me in the condition to need the emergency intervention.

Doctors and other health care professionals are a valuable resource for us.  Seek out those interested in you maximizing your health and not simply managing your disease.  There seems to be an increasing number out there interested in working with you for your health.

Develop a relationship with your provider.  Express you desire to regain and take control of your health.  Many are willing to work with you.

Some have just become cynical and actually do not believe that you are capable of following through on a healthy lifestyle.  If they are not truly supportive of your healthy decisions, it may be time to look for a new provider.

Crawling a little faster…  The second Add/Subtract/Add

Add: Herbal Teas

(Note: some herbal teas can have impact on medication.  Do your research.  Don’t be afraid to ask a dietitian or pharmacist)

There are many to choose from.  I recommend organic whenever possible.  I suggest no sweeteners of any kind at this point in the process.  Nevertheless, pure stevia extract may be a safe, if not beneficial, option.

Many teas contain powerful anti-oxidants, small amounts of minerals and other micro-nutrients.  Even with the goodness they contain they should still be used in moderation.

Here is a list of favorite herbal teas:

(The teas are linked below to my Amazon affiliate account.  If you want to buy them from Amazon I would appreciate you using these links.  If you can find a better deal elsewhere, go for it! Note: price/teabag as of original publication)

There are many more!  These are just a few that I enjoy.  Warm, hot, or cold, these are a good way to start or end your day.

Subtract: Caffeine

Caffeine is a moderately addictive stimulant.  It is also considered the most wildly consumed drug.  It can temporarily boost our thinking abilities and make us more alert.  That is not all bad.

Daily Cafeine Intake Doffee Drinkers 2009How much are we consuming?

According to a 2009 National Coffee Association report U.S. adults coffee drinkers consumed an average of 374.4 mg of caffeine daily.  More than two-thirds from coffee.

What is considered a safe amount?

For healthy, non-pregnant, adults 400 mg per day is generally consider safe for healthy individuals[3].  However, this amount was used in the studies referenced below and caused decreased insulin sensitivity in healthy people.  Diabetics seeking to regain control over their health should consider eliminating caffeine at least until it is under control.

Most of our caffeine comes from coffee, tea and about 20% comes from carbonated beverages.  Chocolate is a food source of caffeine.

How does it affect diabetics?

Caffeine decreases insulin sensitivity from 15%[4] to up to 35%[5].  The effects of daily caffeine consumption in insulin sensitivity can last for at least a week.  In other words, it magnifies insulin resistance.  Something we do not want.

Science Geek Minute:

Caffeine stimulates the production of catecholamines[6].  The three most abundant in humans are:  epinephrine[7] (adrenaline), norepinephrine and dopamine.  Our body makes them by combining phenylalanine and tyrosine (two amino acids – the building blocks of protein).  These are essential hormones.

Caffeine has been found to increase levels of epinephrine (adrenaline) and norepinephrine.  These are involved in the fight-flight response.  These hormones are made in our adrenal glands.  Some believe that the artificial over stimulation of the adrenal glands can lead to these important glands becoming fatigued.

Reducing and eliminating caffeine:

Caffeine elimination does not have to be a lifelong situation.  However, as we are getting healthy, we do not need anything to get in the way of our progress.

Caffeine is addictive and many who quit, experience withdrawals.  Headaches, fatigue, and irritability are commonly reported.  Some report flu-like symptoms such of muscle pain, nausea and even vomiting.

The withdrawal symptoms typically last 12-24 hours.  However, they can last several days for heavy caffeine consumers.[8]

If you drink a lot of coffee or other sources of caffeine you may consider a step-wise decrease in consumption.  Perhaps cutting intake by ¼ to ½ for a couple of days then taking it down another ¼.  Those who only drink a cup or two may consider going cold turkey.

Whatever path you choose, remember to add in some healthy herbal teas.

Add:  10 Minute Walk

Please check with you healthcare provider.  I know I have said it before.  This is important.  Schedule a physical and discuss your plans.  Remember, they are there to support you.  They also may have some insights into some complex factors.

Take a short walk at whatever pace you can safely sustain.  When I started, it was about a 5 to 10 minute stroll.

Some may have difficulty, or not feel safe, venturing away from the house.  Perhaps starting with 10 minutes of pacing or walking throughout the house is a good place to start.

Some may already be ready for a 30 minute brisk walk.  Go for it!

Question: What herbal teas do you like the best?

References:

[1] Holy Basil (Tulsi) http://www.webmd.com/vitamins-supplements/ingredientmono-1101-holy%20basil.aspx?activeingredientid=1101&activeingredientname=holy%20basil

[2] Information on the herb Gynostermma, http://en.wikipedia.org/wiki/Gynostemma_pentaphyllum

[3] Mayo Clinic: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

[4] Keijzers, G, “Caffeine Can Decrease Insulin Sensitivity in Humans”, Diabetes Care, February 2002 http://care.diabetesjournals.org/content/25/2/364.short#

[5] MacKenzi, T, “Metabolic and  hormonal effects of caffeine: randomized, double-blind, placebo-controlled crossover trial”, Metabolism December 2007  http://www.ncbi.nlm.nih.gov/pubmed/17998023

[6] http://en.wikipedia.org/wiki/Catecholamine

[7] http://en.wikipedia.org/wiki/Epinephrine

[8] Juliano, LM, “A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features.”, Psychopharmacology, October, 2004, http://www.ncbi.nlm.nih.gov/pubmed/1544897

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Defeating Diabetes: My Journey Begins (Part 1 of 2)

Signs Man with _m2Welcome!  Thank you for joining me on this journey towards better health.  So far, it has been exciting and it keeps getting better and better.

For years I have been dealing with diabetes.  More precisely, diabetes has been dealing with me.  When diabetes showed up, it brought some of its friends: high cholesterol, high triglycerides (fats in the blood), and high blood pressure.

Most of my doctors told me that my diabetes could not be reversed.  The best I could hope for, they would say, is to slow it down.  Their main solution was medication on top of medication, with ever increasing doses.

Even with treatment, I quickly started to develop serious complications.  My feet started to hurt.  Parts of my feet were losing feeling while at the same time they would burn deep within.  This is called neuropathy (nerve damage).  I developed additional vision problems.  The eye doctor informed me that I had “atypical” cataracts.

But wait…there’s more…  For no additional charge, diabetes and its friend threw in a heart attack!  The medical community’s response—more medication!  At this point I had a total of 14 different prescription medications.  (Note: I am grateful for the medications during the heart attack–they may have saved my life.)

All this and I was barely 44 years old.  Only 5 years had passed since my diagnoses.

It started back in 2008.  I was serving as a Chaplain in Iraq for the US Army.  Something damaged my lungs and I was medevac’d from Iraq.  Whatever it was, caused a rare and difficult lung problem—Constrictive Bronchiolitis Obliterans.  At the same time I developed diabetes.

I always met the Army weight/height and physical fitness standards. Until that time, I lived an active life.  That is not to say I was in top shape.  I had a little extra weight where I did not want it.  Yet, I meet the standards.

The lung damage significantly limited my ability to be physically active.  Even moderate activity became increasingly difficult.  I was also plagued with frequent and serious lung infections.  I coughed so much and so hard that I literally busted my gut (hernia).

The story does not end here.  The best is yet to come!  More in part 2 of The Journey

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VL 004 – Willing to Listen

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VL_The_Dream_of_Saint_Joseph_Philippe De Champaigne_1643Readings: Isaiah 7:10-17; Psalm 24:1-7; Romans 1:1-7; Matthew 1:18-25

Listening skills are essential for any relationship.  Listening is more than hearing.  It is more than being able to repeat what the other person says.

Are we willing to listen?  I mean, really listen.  Consider the implications if Joseph was not willing to listen to the messenger of God.

  • Joseph had genuine concern
  • He resolved, made up his mind, to put Mary way (divorce) quietly.
  • Many of was want God to speak to us. Are we listening to what God has already revealed?
  • Consider who God spoke to directly throughout history. Consider the role that each played in God bringing about his plan of salvation for the whole world.
  • An angle spoke to Joseph. Consider that Joseph has already been listening to God via the revealed word in the synagogue.
  • A key and pivotal moment in history.
  • Joseph was given a dangerous mission. King Harod would not look kindly on another claim to the throne.
  • God first speaks through Scripture
  • Are we listening?
  • In Revelation: Those who have ears to hear, let them hear.
  • Will we listen and receive? Are we willing to listen to the Apostles, to Paul, Peter, James, John and the others?  Are we willing to listen to words and actions of Mary, Elisabeth, Ruth and the other great women of the faith?
  • Will we listen to the millions of voices throughout church history? Voices from Clement, Augustine, Ignatius, Teresa of Avila, Mother Teresa and countless others.
  • Perhaps God does not speak more directly to us because we have not listened to God’s revealed Word.
  • What is our role in the plan of salvation? Are we willing to take a risk for God, as Joseph did, to bring the knowledge of salvation to our families and communities?
  • If we are willing to listen, as Joseph was willing to listen, a world will be opened up to us that goes beyond our expectations.
  • Study, pray, share.

Painting: The Dream of Saint Joseph By Philippe De Champaigne, 1643

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Is there a quick and easy way to defeat diabetes?

Churchill_BloodToilTearsSweat ShortMany try to sell us powders, pills, or hidden secrets that promise a quick and easy solution to diabetes.  Please do not be fooled.

It angers me when people offer false hope.  Often the only “quick and easy” involved is hucksters acquiring our money.

But take heart, just because there may not be a quick and easy way does not mean that there is no way.  We can gain victory over diabetes.

The road may be difficult.  It will take time and effort.  But it is something that is within our grasp.  There are simple, but not easy, steps we can take to regain control over this devastating condition.

Each of us is unique.  Yet we share a lot in common.  As a result, each of our paths will look a little different.  At the same time our journeys will share a lot in common.  Together we can be stronger and perhaps even a little wiser.

No quick and easy solutions here!  All I can offer, in the words of Winston Churchill during a difficult time in modern history, “I have nothing to offer but blood, toil, tears and sweat…You ask, what is the aim?…victory, however long and hard the road may be;”

If you want to join me on this journey sign up for the Restoration Nation Update and subscribe to the blog/podcast.  You do not have to go it alone!

David

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HTWW 028 – The Impact of PTSD on Families

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CouplePorblems David Castillo Dominici FDPThe Impact of PTSD on the Family

In this episode we discuss:

  • Secondary traumatization
  • Ways families respond to stress (and Post-Traumatic Stress)
  • Two key areas of stress for the family
  • Resources for the family

The family’s response to increased stress: (In part based on Kerr & Bowen, 1988)

  1. Grow distant from each other
  2. One will take on the traditional role of another member of the family.
  3. An individual may sacrifice themselves for the sake of “peace”
  4. Conflict
  5. Adapt, bond together and grow

Two significant problem areas the anger outbursts and emotional numbing

Anger outbursts 

  • May be verbal or physical
  • Not necessarily directed at spouse or children
  • Aggression may have been adaptive and appropriate during war
  • Fear and guilt both past and present are foundations of anger
  • May lead to the family members developing maladaptive coping skills
  • See more an anger in “Healing The Wounds of War” episodes: 13, 14, and 15)

Emotional Numbing

  • Isolation for social situations and from family members
  • My become more withdrawn after anger outburst – fear of again losing control
  • Seems unable to experience the good emotions
  • Fears experiencing the “bad” emotions associated with the past
  • May adopt an authoritarian way of dealing with family members

Survivor guilt can make it difficult to connect with family.

Resources for Family Support

  • NAMI.org (National Alliance on Mental Illness: Family-to-Family peer support) This group offers peer support for mental problems of many kinds. They offer a 12 session class at no cost.  It is not necessarily specific to PTSD, but many of the family coping skills needed cross boundaries.  Classes are offered around the country.  Check out their website for more information.
  • MilitaryOnesource.mil (for military members and their families) or you can call 800-342-9647
  • ptsd.va.gov/public/web-resources/web-families.asp (A good place to start for veterans and their family members)

More references

Image courtesy of David Castillo Dominici on freedigitalphoto.net
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DD 002 – Small Changes, Big Results

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Zig-A Goal Properly Set

Small changes can lead to big results. Setting our focus on accomplishing a progression of small performance goals will help us keep our eyes on what is important…

In this Episode we will discuss:

  • Good news for our friend Jerry and diabetic foot pain
  • Small Changes Big Results (the Crawl/Walk/Run principle)
  • Add/Subtract, Add
  • The first crawls toward Defeating Diabetes (including a few tips on how to make water a little more palatable.

Good news report from a member of the community:

Jerry is a type 2 diabetic.  By age he is considered a senior citizen.  But by activity level he is 20+ years younger.

Jerry wants to get his diabetes under control.  He started to make some of the small changes we will be discussing over the next few weeks.  Then he noticed that his feet were not hurting nearly as much.  This is good news for him.  He is on his feet a lot.  Being active is part of his personality.  Less, and perhaps one day soon, foot pain will help keep him active.  Good job Jerry.  Keep up the good work.

Small Changes can Equal Big Results:

It may not seem like there is a lot to the baby steps or the crawling part of recovery.  Some people may be able to speed right through to the walking phase.  I do not recommend this approach.  Time (with effort) is an important part of regaining health.  Our bodies need time to adjust and heal.  Our minds also need time to change.

One small change by itself will not likely make the difference in your health.  But this one change leads to being able to do another change and before you know it…your body is transforming.

Performance Based Goals:

We may have our big goal (objective) in mind—like no more medication.  However that goal is only reached by setting small, obtainable, measurable performance goals.  Our big goals are built upon the small task oriented goals.  The Add/Subtract/Add below are good examples.

Write down your goals (big and small).  Keep track of your progress.  Measure your blood sugar, weight, waist size.  The last two are not our main target.  But they are indicators of some kind of progress.

Most of the steps we will consider are comprised of three small parts:  Add (or Increase), Subtract (or Eliminate), and Add Activity (Add/Subtract/Add).

The First Crawl

Add – Water: This is not some miracle cure as some circulating E-mails or Facebook messages claim.  Yet it is an important macronutrient.  We cannot live, let alone thrive, without adequate water.

How much water?  You may have head it recommended that we should drink 8 glasses of water each day.  I have not found the science behind that statement.  There are also many myths about water circulating around the internet.[i]  The amount depends on your body, the kinds of food you eat, your activity level, and climate.  Our bodies are good at eliminating excess water.  Nevertheless, it is possible to drink too much water.

We usually do well to listen to our bodies in this regard.  Some may need four glasses of water.  Others may need ten or more.

If you are already drinking enough water there you are a head of the game and ready for the second half of the first step.

Subtract/Eliminate: Sugar/Sweet Beverages

This includes soft drinks (soda, pop, cola, etc.) energy drinks and processed fruit juice.  Just one 12 Oz can of cola has about 10 teaspoons of sugar!  Canned, bottled or boxed fruit juice is not much better.  An 8 oz. glass of processed orange juice has about 6 teaspoons of sugar.

“Diet” drinks are not a healthy alternative.  At the very best they appear to lead to eating of more calories.[ii]  We are not likely to regain our health if we rely on unhealthy substitutes in an attempted to satisfy our sweet tooth.  In fact, artificial sweeteners have been linked to a significant increase in waist size.

A BIG Problem — Researchers at UT Health Science Center in San Antonio, TX followed over 474 people for about 10 years.  They found that the waist circumference of diet soda drinkers increase 70% more than non-diet soda drinkers.  A whopping 500% increase was observed in people who drank 2 or more diet drinks per day over non-users.[iii]

But…I don’t like water!

Is it possible to make water more palatable without adding sugars or a lot of calories?

I thinks it is possible.  Here are three suggestions:

  1. Lemon/Lime Water
  • Slice a lemon and/or lime into quarters or smaller wedges
  • Squeeze some fresh juice into a class of water – that simple
  • To enjoy it on the go place a wedge in a zip-lock bag and take it with you.
  1. Cucumber Water
  • Fill a carafe with water
  • Slice about 4-6 inches of a cucumber with peal into 1/8 to ¼ inch thick slices
  • Place sliced cucumber in water
  • Place carafe in the refrigerator for a couple hours
  • Enjoy this cool and refreshing beverage
  1. Mint Water
  • ¼ cup of mint leaves loosely packed per 32-48 Oz of water
  • Let leaves soak in water in for a couple of hours and then enjoy

If you are really daring you can mix any of the above.

Add Activity/Take Action: Stand for 15 min.  At a time you would be sitting, stand.  It only burns a few more calories.  It won’t make you thin, but it is a start.

For those a little farther along, provided you are healthy enough, take a short stroll.  It does not have to be fast or long.  Just take a stroll during a time you would normally be sitting at a computer or in front of a TV.

This is how I started to increase my physical activity.  For me, it has been a long and slow process.  I am getting stronger a little bit at a time.

Alternative Action: If walking is too hard on your joints, consider walking in a pool.  This can help reduce the strain on your joints.

Check with your healthcare provider before implementing any exercise regimen!

Questions:  What is your favorite way to enjoy healthy water?

[i] “Water Works” http://www.snopes.com/medical/myths/8glasses.asp

[ii] “Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings” Yale J Biol Med. Jun 2010; 83(2): 101–10 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/

[iii] “Waistline in people, glucose levels in mice hint at sweeteners’ effect” UT Health Science Center, San Antonio, TX, June 2011 http://uthscsa.edu/hscnews/singleformat2.asp?newID=3861

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One Million People Free and Victorious!

2013-11-14-peopleinworldwdThis is my goal and the goal of RestoredLifeNow.com: To help 1,000,000 people defeat diabetes!  That sounds like a lot of people.  Well, it is.  This can be accomplished if we band together.  I cannot make this happen by myself.  Together we can transform a million lives for the better.

The problem is huge!

In the United States nearly half of all adults 20 and older are either a pre-diabetic or diabetic.[1]   That is over 115 million adults.  Only about 10% of the 86+ million US adults with pre-diabetes know they have it.  Pre-diabetes is not pre-dangerous.  Pre-diabetics can suffer the same complications as diabetes. This problem is not limited to the U.S.  It is truly a worldwide epidemic.

In 2012 the World Health Organization reported 347 million diabetics.[2]  A 2013 report from the International Diabetes Foundation estimates that there 382 million people around the world with diabetes.  That does not include the pre-diabetics.

Most, 90-95% of diabetes is Type 2—the kind produced largely from lifestyle choices.[3]  The good news is that healthy choices will benefit both Type 1 and 2.   Type 2 diabetics can, in most cases, obtain complete victory over this devastating disease.  May doctors believe that Type1 one diabetics can eliminate the complications and greatly reduce their need for insulin.

It will take a lot of work to help one million people transform th
eir lives.  Together we can do it!

What can you do to help transforms a million lives?

  • Make healthy changes in our own lives. Even if you do not have the common risk factors.  Your lives (life style) can encourage, instruct and inspire others.
  • Encourage our friends, neighbors, loved ones and coworkers to go for screening. Especially if they are even a little over weight, carrying a little too much in the midsection or have a family history of diabetic problems.
  • Learn all we can for ourselves. The more we know the more we can guide people toward solutions.
  • Let them know that there is hope and help!!!!
  • Share all the free resources available on the web. There are many blogs, podcasts, sites and videos that can help people beyond our own capacity and knowledge.

This is why I am developing these free resources.  This blog, podcast, and community exist to help you and your loved ones defeat diabetes.  Let’s build this community together and defeat diabetes one life at a time.

Be sure to sing up for our newsletter, “Restoration Nation”, to stay informed and connected.  Oh, and don’t forget to share our podcast and website.

[1] http://www.usatoday.com/story/news/nation/2014/09/14/prediabetes-rising-diabetes-threatening-usa/15134489/

[2] http://www.who.int/mediacentre/factsheets/fs312/en/

[3] http://www.joslin.org/info/genetics_and_diabetes.html

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VL 003 — Is Condemnation Optional?

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Readings:
Genesis 12:1-8; Psalm 33:12-22; Romans 4:1-17; John 3:1-17

Jesus and Nicodemus by Henry Ossawa Tanner, 1898
Jesus and Nicodemus by Henry Ossawa Tanner, 1898
  • John 3 is at the Heart of John’s Gospel
  • God’s plan of salvation is for the wold.
  • God loved the world… regardless of: race, wealth, abilities… Even those who did not love Him.
  • This love is Agape – Doing what is right on the behalf of the object of love…not a feeling
  • You are “whosoever”!  It is not limited to a color, size, nation, family, race, economic status, etc.
  • How much of creation was waiting for redemption? (Romans 8)
  • “…that the world might be saved through him.”  This makes clear the possibility for salvation.  Sadly some “might” not accept the invitation.
  • A leader of the Jews, Nicodemus, seeks out Jesus.
  • Why did he come by night? (5:55 — 7:16 — four theori es)
  • What might have been going through Nicodemus’ head when he heard Jesus say “You must be born again (anew)?
  • Who can enter the Kingdom of God?
  • Can someone on the “outside” understand the ways of the Kingdom?  The Cross does not make sense to someone who is walking in darkness.
  • What does it mean that the son of man “must be lifted up”? (v 14 and Numbers 21)
  • It is not in our own efforts, but looking to Jesus that we find our deliverance/salvation.
  • What do we see when we gaze upon the cross (or a crucifix)?
  • How can we lift Him up in our daily lives?
  • Not only eternal life…but abundant life (John 10:10)
  • Condemnation is optional!  God has provided all we need.  Each of us is invited into a relationship with God through Christ.  Jesus did not come to condemn.  Rather, he came to save.
  • There may be parts of our own lives, our own hearts, that we try to hid in the darkness.
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Does the lack of sleep affect blood sugar?

ManSleepingAtDesk iosphere FDPWe know that sleep is important for our brain recovery.  But does sleep directly impact our bodies’ ability to control our blood sugar?

A study of type 2 diabetics found that those reporting poor sleep duration and quality were linked to poor blood sugar control[i].  Similar results were observed in healthy individuals limited to 4 hours of sleep for 6 days.[ii]

Some of the impacts from the lack of sleep:

  • Decrease lepton (a hormone important in appetite suppression)
  • Increased ghrelin (a hormone involved in stimulating our appetite)
  • Possible increase in cortisol (stress hormone)
  • Reduction in glucose tolerance
  • Reduction in insulin sensitivity

What a combination!  From my own experience, the hunger that is created results in looking for sweet, salty and/or fatty foods—not vegetables.

When we are tired we look for quick energy.  The carbs we seek provide a quick short-term boost.  Simple carbs not only provide energy but they trigger a dopamine (the feel good brain chemical) response.  Both of these boost are short lived.  If they did not come with all the nutrients we need then we quickly seek out another boost.

These tired eating binges not only spike our blood sugar, but they also add to our waist line.  This further complicates the insulin resistance problem diabetic’s face.

On top of this add the decreased glucose tolerance and insulin sensitivity.  All this combined is not good for healthy people, much less diabetics.

In a recent podcast episode of “Healing the Wounds of War” I discuss 10 Tips for Better Sleep.  The information is also applicable to those dealing with diabetes.

Here are some additional web resources (besides the journals listed below)

Illustration courtesy of Iosphere on freedigitalphoto.net

[i] Knutson, K, JAMA Internal Medicine “Role of Sleep Duration and Quality in Risk and Severity of Type 2 Diabetes Mellitus” September, 2006 http://archinte.jamanetwork.com/article.aspx?articleid=410883

[ii] Spiegel, K, The Lancet, “Impact of sleep debt on metabolic and endocrine function”, October 1999 http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(99)01376-8/fulltext