You are a process

It's Day 7 on this resolution band wagon. Are you still riding the "I CAN DO ALL THE THINGS" high that comes with the societal hype to make changes? 

I buy into this hype every year. Every single year I make goals, and I break goals, and then I make new ones. It's normal, and for the first time in my life I don't feel guilty about that. These changes in commitments come from re-evaluating your priorities. This last year was indeed an epic year for me. There were awesome changes and painful ones too. Don't tell anyone, but I think I grew up a little.

The growing pains were harder than I have endured in years. In times like that, when unexpected things happen, you adjust your goals. Maybe it isn't to the degree of a New Year's Resolution but it is equally powerful. It can go from cutting out all processed foods, to allowing the convenience to carry you through a frantic or depressing time where you may not have eaten if you hadn't shifted. It's not lazy, it's re-prioritizing, it's survival.

It sounds like I'm making dramatic excuses for my actions. I'm not. I'm trying to explain why I'm not angry at myself.  I'm trying to show you that you don't need to face your New Year's Resolutions with guilt. You are exactly where you need to be right now. You have it within your power to change things you want to change in your own time.  The societal pressures associated with resolutions allow us to meditate on where we want our priorities to be in the new year. Be honest with yourself. Throw down your superhero cape and find out what your focuses need to be to make you become a healthier you. Be realistic.
If I read one more "I'm gonna lose 50 pounds by June" post I might puke. Set realistic, smaller steps that will help you be better in all areas of your life for the long term.

You are a process, not a finished product.

Enjoy yourself. Appreciate all the things you have done for yourself. Get excited about the things you can do to improve yourself.  But never, ever, ever make goals that beat yourself up over the path that led you to this moment.

In the still lingering holiday spirit I want to wish you all a wonderful year of accepting who you are, accepting the path that led you here, and wisdom to know where to set your priorities throughout the year.
Thank you for all your support. May 2013 be exactly what we need it to be.

-The One They Call Hypo

Getting back on track

I talked to you the awhile back about falling off the wagon, and moving forward again... It's ok if you don't remember. The point here is that we are moving on.
Moving forward.
Always f'ing moving.

Truthfully I stare at where I need to (and want to) be and it is daunting. But, because I've been here before I've learned a few things. The survivalist in me, or maybe the compulsive planner, has set a few steps in place to get back on track.
There are several phases.
Do not move on to a new phase unless all requirements have been met for at least one week. Are you listening to me?? ONE WEEK!

My body doesn't handle stress well and it certainly doesn't deal with sudden changes gracefully. My theory is that jumping into hot water make's me more likely to jump out. But if I ease in... if I let that leg acclimate before forcing another one to succumb to the heat, I'll stay longer. I'll actually find that the hot water is comforting and amazing... Ahhhh dang it. Now I wanna go sit in the hot tub.

{ Btw, I should note that this doesn't work for everyone. Some of you masochistic folks enjoy that horrendous torture. I don't get it... but that's just me. }

{ Phase 1 }

• Dramatically increase water intake.
  Women should be getting 9 cups a day or 72 ounces. When I start Phase 1, I increase that amount to 100. There is a 25 ounce water jug on my desk and I drink at least 3 of those during my 9 hour work day. I always drink 2 cups of water immediately when I wake up in the morning, and I have another 2 while at home. Knowing that I need to drink that amount as a minimum helps me feel full and flush toxins I've accumulated during recent misbehavior. 

• Eat by the clock
  I hate having to remember snacks. Once upon a time I enjoyed taking the 5 minute break to go eat. Now my time is crunched and it is inconvenient to take breaks.. yes... it's inconvenient to take care of myself. This is by far the hardest thing for me to do, but it is the most rewarding. So I have a timer app on my phone and when it goes off I eat, and I reset it for 2 hours later. The nagging reminder alerts everyone in ear shot that I need food. For those of you with iPhones the app is called Nag. I hate it and I love it. 

{ Phase 2 }

• Correct food group intakes
  Veggies and fruits are not the default grabs when I am stressed. Phase 2 is all about making sure the amounts are following the diabetic guidelines. That's it. Phase 2 focuses on getting the right intake in addition to mastering the components of Phase 1.Wrap your head around what you should be eating and when you should be eating it, portion sizes will be fixed later.

{ Phase 3}

• Workouts
  It's really easy to dive into fixing all problems at once. Working out is phase 3 for me because if I haven't been eating right, I will not have the blood sugar stability to survive a workout.  Those of you with hypoglycemia have been there...midway up the hill with the shakes and a toddler in a stroller and a dog while the world around you begins to blur. It's terrifying.
  Please, get your BS under control before working out, and PLEASE travel with glucose tabs or a  kid-sized boxes of apple juice when working out.
  Once you have adapted to the 3x a week workouts, (yes three, and get that heart rate up there people) then you can move on to the final phase.

{Phase 4}

•  Calorie Counting
  Many people jump to this immediately when put on the Diabetic Exchange Diet. I've done it a few times and it goes something like this: I cut back to the 1200 calories my doctor wants me on, but then my body is completely unwilling to work. I'm tired and cranky and lord help that person who brings treats into the office. I'll let them have it. But, changing eating and moving habits first, before cutting back on the amounts makes a world of difference for me.
  For the most part your calorie intake should go down by mastering the other phases, but this final phase is where you tie it all together. I recommend using a calorie tracking app (and there are many to choose from) to record the things you eat. 
• Re-write Food Porn
  There are a million places online to find deliciously dirty pictures of food. I could stare for hours at the amazing butter-laden concoctions and dream about making them. I'll dream so hard I can practically taste them.. then one day I talk myself into making it. Pinterest is a great way for me to avoid the porn. I pin delicious recipes I've made, or plan to make or plan to makeover. Knowing that those are the options helps me avoid the bad for me pictures. It also means that I have something to look at when I need healthy inspiration.

I hope these steps help you plan a little better and stay on track. More than anything I hope it helps alleviate the guilt you may feel from going off  the wagon. We all fall, but the stubborn ones find ways to get back on track.
{Hugs} & best wishes,

The Hypo Chic

PS: I'd love to hear your "back on the wagon" tricks. Feel free to share your tips below.

Campfire Pizza Sandwich

As some of you know, I've been under a great deal of stress the last year. So perhaps we should talk about stress and MS?
Many people experience bodily woes when under stress. Things like headaches, nausea and general aches are considered normal reactions to internal stressors. People with MS don't have any escape from this human ailment. Some even argue that their symptoms of MS get worse when the are stressed out. The thing is...while I completely agree with that theory... deep down I also know that there isn't any real evidence proving MS is made worse by stress alone.

It's hard to remember that sometimes.

It's also hard not to stress about current stress levels. You know that circle right? You worry about being sick even though you are not sick which sometimes manages to make you sick.  UGH!

Shortly after my diagnosis I received a long-winded letter from a family member saying that I had given myself MS because of the stress I put myself through. While I know that is not true, it's hard not to wonder if I could have done things differently.

Did I GIVE myself MS?

There is a great article that I found through the MS Society website that I recommend you read. Even if you don't have MS, my guess is that you either know someone (or will one day) and they'll benefit from your wisdom, or at least your kindness.
And for heavens sake, take this lesson to heart: Even if you are 200% certain that someone caused themselves to have a serious illness, do not rub that in their face. I don't care if you know for a fact that the reason they grew a tiny baby arm out of their back is because of the summer the spent swimming in the glowing pond. Do NOT write them a letter about how it is so clearly their fault.

{le sigh}

So back to why you are here...

I knew (as did EVERYONE around me) that it was time for a break. And thanks to the generous friends in my life I was able to run away for the weekend. No kid. No dog. No grown up worries.

It was glorious!! I love camping, and the feeling of freedom that comes with it. Without proper planning it can be difficult to eat responsibly while away from home. Here is one of my favorite camping recipes that can be adjusted for everyone in your group.

Campfire Pizza Sandwich

Take your whole wheat sandwich thins or whole wheat English muffins (or similar vessel that meets your health needs), split it in half and place on heavy duty tinfoil. Apply a layer of marinara or spaghetti sauce to each side.

Add your toppings. We chose turkey pepperoni and reduce fat mozzarella.

Fold together....like a sandwich.

Wrap in tinfoil.

Place away from the flames on some hot coals or on a grill grate. Flip occasionally and cook until too hot to handle. USE YOUR TONGS to remove it. PLEASE!

Peel apart and enjoy.... or eat like a sandwich.

This picture here is with a regular English muffin because I INHALED my whole wheat one.  I left it to show how easy it is to modify this dish for the whole family. After all, when on vacation stressing about food is simply not allowed.

By the way, my favorite way to de-stress is to spend some time by the water. I love how it helps me slow down and re-prioritize.

Regardless of the connection between MS and stress, we should all be doing things to help us cope better under pressure.
 What do you do to de-stress?

Falling off the Wagon

It's been a long time since I wrote for you,
It's been a long time since I paid my due.
Ooh, let me get it back, let me get it back,
Let me get it back, baby, where I come from.
It's been a long time, been a long time,
Been a long lonely, lonely, lonely, lonely, lonely time. Yes it has.

I feel like the long lost friend who didn't return your phone calls.
And... well... I'm sorry.
I've missed you I promise...
I just got wrapped up in life for a bit there. Forgive me?
It happens to the best of us I'm sure, and so I thought I'd take a moment today to talk about what happens when you fall off the wagon.
Changing lifestyles isn't easy, and often times we will find ourselves slipping into old habits when stressful situations arise. One or two "I'll just grab some fast food on my way up" doesn't always stop at one or two visits.
In my case... it hasn't.
While I'm pretty damn proud of my ability to stay away from beef or pork (and I honestly don't think I will go back to them), I haven't tracked, monitored or minimized my food intake in more than a month.

{ insert giant sigh of disappointment here }

So where do we go from here?
Honestly, we have to just start over. We force ourselves to relive that initial diagnosis. We remind ourselves over and over that we are doing this for everyone that cares about us. We forgive ourselves for not playing by the rules. And the tough one... we make ourselves a priority again.
Just like the airlines dictate "secure your own air mask before helping others" we must also help ourselves so we can better help others.
This blog, and all you crazy readers help me stay accountable to that. So here I am with my foot on the doorstep ready to start again.
To go through the awful detox period, to fight the cravings with both fists flailing like a scrawny pubescent teen.
We go.
We fight.
We win.
Together.

The War on Beans is Over

Anyone that knows me knows that I HATE beans. Yes, hate is a strong word and it is a fitting word as well.  The thing is...mom was right. "I know you don't like it, but you still need to try it." is what she'd tell me. I get it now, and I'm sorry for all those temper tantrums. 
At our last blogger night we tackled garlic and I was thrilled until I found out she was making bean dip. BLECH. With the words of my mother like an air horn in my head, I tried it and it was AMAZING. I mean it when I say that it was life changing. I see beans in a new light and it is the most delicious light there is.
It's important to continue trying those things you shouldn't hate in different ways. I taught myself to like tomatoes through another friends amazing bruschetta. Allowing the tomato to be overwhelmed by other flavors worked. I still don't eat it plain like my daughter... oooo except for those delicious cherry tomatoes. HAHAHA. Do you hear me? A few years ago I couldn't be paid to eat them.
My point is...continue to try them. Maybe you drown it in garlic until you adapt, at least you are adapting.
So without further ado please say hello to my friend, guest blogger and the lady who put an end to my War on Beans, Bree from Three and a Half Stones to Go.

Hello Everyone! I'm very excited to be blogging here today. Melissa has been an inspiration to me and has inspired me to eat healthier. Even though I don't have MS, I've even been following the Swank Diet myself and I can tell you that so far I feel amazing. I feel like my body is running better than it has in a long time. Because of this I am sharing one of my favorite swank friendly recipes. This bean dip is so creamy and rich tasting that you'd never believe it was low fat!

I have to give you one teensy little warning: Raw garlic is potent! Add at your own risk! Since I have Melissa completely obsessed with The Vampire Diaries (100% Team Damon over here), we decided to make our recipes garlic infused this time around. You can use the base of this recipe to create your own dip (like the southwest version I made for my blog), but here is the garlic version:

Creamy Garlic Bean Dip

• 16oz Fat Free Sour Cream (make sure you get a sour cream that contains a binding agent or it separates)
• 2 15oz cans of white beans (rinsed and drained)
• 4-5 green onions (sliced)
• 1 head of roasted garlic
• ½ – 3 cloves of raw garlic (½ clove is enough to bring out that bright garlic flavor, 3 if you want tons of flavor and to ostracize yourself from civilization for a week)
• ¼ cup low fat mozzarella

Pre-heat the oven to 350 degrees. Mix all the ingredients together, except for the mozzarella, saving a few green onions for garnish. I used an immersion blender to make it even creamier. Pour the mixture into a baking dish and cover with the mozzarella. Bake for 15-20 minutes until it is warmed through and the cheese has melted.

Use your favorite low fat chip or vegetables to dip and enjoy! And remember when the garlic overwhelms you how many great anti-oxidants are in there.


Thanks Bree! This amazing dip is the perfect stepping stone to incorporating beans into more of my recipes. I've been dreaming of using this as a pizza sauce since the second bite.  Be sure to stop by her site and show her some blogger love. 

Indian Style Mashed Cauliflower

A while back I had the honor of treating my best friend to an Indian cooking class. I went in with grandiose ideas of what we would learn and how my cooking would magically evolve into something worthy of a show on the Food Network.
Those dreams were crushed when I discovered we'd be cooking Mashed Turnips and Paneer. REALLY!?
Turns out I can't technically eat either of those things because of the high fat content in their preparation. Despite the disappointment, I went into it with an open mind and a determination to have fun and learn something.
After sampling the dishes, we went back to her place and recreated the Mashed Turnip recipe for the boys and lil' monkey. They loved it. I made a healthier version for myself which was surprisingly good. At the end of the day we were happy and content with the new knowledge we had gained.

Then a few days later it hit me. You know how a craving can come out of nowhere and really take over? Well for me it was the Mashed Turnip. I wanted them so badly that every other meal was like prison slop in comparison. Finally on day 3 of the craving I went on a hunt to find turnips. After several turnipless stores it occurred to me that I had a gallon sized bag of frozen cauliflower at home... I wonder if I could fool this craving into submission.
Turns out I could.
And I did.
And I also remade the recipe several other times because it was delicious.

Indian Mashed Cauliflower
3 cups cauliflower
1.5 tbs tumeric
1 tbs garlic
1 tbs olive oil
4 tbs fat free sour cream
salt and pepper to taste
1 dash of cayenne
Boil cauliflower with tumeric until soft and mushable. (Yes, I realize mushable isn't a word, but it's an accurate description and I'm keeping it.) Next, add oil to a small pan and saute garlic for 1-2 minutes. Lug out the food processor and dump in the mushable cauliflower, the garlic and olive oil combo, sour cream, and cayenne. Don't forget to add salt and pepper, go easy at first. You can't Edit-Undo or Control -Z on the spices.
Pulse and blend and pulverize until it resembles mashed potatoes. If your isn't processing well you can add a few tablespoons of milk.  Sometimes I toss that mushed concoction back on the stove and re-warm it for a few minutes. Other times I eat it straight out of the food processor.
I really like to make it along side Chicken Tika Massala. I know you can make Chicken Tika Massala from scratch, but I've found delicious simmer sauces at both Trader Joes and Target that make my life much easier. 

Now it's time to get nerdy:  
Being from Meat and Potatoes Land (aka the Midwest) I had never had tumeric, nor had I eaten anything that had that fake tan hue. Here are a few things I've learned about this spice that deserves much more recognition:

• Curcumin, the active component of tumeric, may help the immune system eliminate protein that is suspected of accumulating to form damaging plaques in the brains of people who develop Alzheimer's disease. Only 1% of the elderly in India develop Alzheimer's - this is one-quarter the rate of Alzheimer's development in North America. This difference is thought to be due in part to regular consumption of curry in India.
• Daily intake of curcumin may decrease the risk of developing polyps in the colon, which in turn, decreases the risk of developing colorectal cancer.
• Regular consumption of tumeric may help to ease pain and inflammation that accompanies arthritis.
• Curcumin may be helpful in the treatment of some cases of cystic fibrosis.
• Curcumin can help to effectively treat skin cancer cells.
• Tumeric may help to prevent the spread of breast cancer cells.

The medicinal properties of tumeric are so significant that the National Institutes of Health is conducting  trials to determine if curcumin should be a treatment recommendation for Alzheimer's disease, colorectal cancer, pancreatic cancer, and multiple myeloma.

So the moral of the story: find a way to incorporate tumeric into your diet. It's delicious and good for you. Oh yeah... the cauliflower is pretty good too.

PS: Tumeric stains.... it stains everything. Read here, here and here to learn more about removing these stains, or let me know if you have any tricks for making that orange hue go away.

Check out more tasty deliciousness at Slightly Indulgent Tuesdays.

Healthier Chicken, Bacon, Mac and Cheese

I really tried to justify this as a healthy food. At least a few hours of my life was spent on trying to justify it. At the end of the day I can't tell you it is the healthiest food there is on the planet. HOWEVER, it is a healthier version of a comfort food so many of us love, and totally follows the Hypo and Swank rules. This recipe makes about 8 servings, and it's very rich and incredibly cheesey and...well just see for yourself:

Healthier Chicken, Bacon, Mac and Cheese
4 slices turkey bacon, chopped
2 tablespoons olive oil
4 cups Eating Right Whole Wheat Penne Rigate
1 carton fat free cottage cheese
1 leftover chicken boob, sliced and diced
3 ounces shredded low fat cheddar
3 ounces shredded low fat Monterrey jack blend
3 tablespoons Parmesan cheese
1 tsp Italian seasoning
salt and pepper to taste
1/4 cup fat free half and half
1/2 cup whole wheat bread crumbs with Italian seasoning

Cook penne according to directions on box.
Meanwhile start cooking turkey bacon in olive oil until crispy. Do not drain it when it is done, simply remove the pan from the heat.
Using your magic bullet or food processor, blend the cottage cheese until it turns creamy.  In a large bowl combine blended cottage cheese with remaining cheeses and half and half. Add chopped chicken and all but a few pieces of the bacon. Mix together well then add the cooked pasta. Stir to combine. If the mixture seems too dry, add more half and half, a tablespoon at a time. When it is nice and creamy add it to a baking dish.
In the skillet that contains the few remaining pieces of bacon and the olive oil, add the bread crumbs. You want the bread crumbs to soak up the oil and flavor or the bacon. Use this mixture to top the mac and cheese. Bake for 30-40 minutes at 325 or until the top is golden and the inside is gooey.
Serve with some nice steamed veggies.

So why is this recipe on THIS blog? Because it is a healthier version of one of my favorite things.According to Livestrong.com a serving of classic baked macaroni and cheese with 3 cheeses and whole milk contains 34.5g of fat. Read more about that here.


Here's the breakdown of my version:
It makes about 8 cup size servings
  Calories                        352.7
  Total Fat                            8.8 g
    Saturated Fat                   2.5 g
    Polyunsaturated Fat         1.4 g
    Monounsaturated Fat      6.6 g
  Cholesterol                      37.1 mg
  Sodium                          582.3 mg
  Potassium                      102.5 mg
  Total Carbohydrate          45.2 g
          Dietary Fiber             3.6 g
          Sugars                       5.0 g
  Protein                            25.2 g

So looking at this, well it isn't very low-cal. But it is also a very filling portion that is packed with whole grains and a LOT of protein. A hypo portion of this would be cut in half and you're looking at 1.5 carbs,  2 protein and 3/4 of a fat exchange. The fascinating thing to me about the nutrition in this recipe is the fat. At first glance 8.8 grams of fat seems like waaaay too many to be on this blog site. However, of that 8.8 grams only 2.5 of it is from Saturated Fat. That isn't bad considering us on the Swank diet stick to 20-40 grams unsaturated fats and 15 grams or less a day of saturated fat. The classic baked mac and cheese is a big Swank no no.

I'm not sure if we've gone over this before or not, but here's a reminder about the differences between good fats and bad fats from the Mayo clinic. Click here to read the full article.

There are two main types of potentially harmful dietary fat:

• Saturated fat. This is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.
• Trans fat. This is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.

Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats. They include beef fat, pork fat, shortening, stick margarine and butter.
The two main types of potentially helpful dietary fat:

• Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
• Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

So, again this isn't the healthiest thing on my blog, but it is one of the most delicious makeovers I've ever done. I'm also calling it a success because of the HUGE reduction in fat. From 34.5 down to 8.8....yeah...I did good. ;)

Sharing on This Chick Cooks.

My Epic Plan

I turned 29 this month. It's my last year in my 30s and like many people at this mile marker, I'm feeling as though I let myself down. In the days following my party I had a great conversation with a friend about who we used to be and how awesome those people were.
Then one day on my long drive home from work I devised a multi-part plan on how to make this next year a truly epic one.  I pieced it together here and as you start thinking about your plans for the new year I hope this inspires you to create your own plan for an Epic Year.

Part A:
Live like it’s 2001 all over again.
I will remember 18 year old me and how epic she was. That person is still inside me. She was able to do everything and be everywhere and kick ass the whole while. The 18 year old me knew that the world was within her grasp. She was afraid but refused to show it. She had doubts but never doubted her ability to do anything she set her mind to. When she lacked self confidence she found a way to restore it.
She has worked hard all her life and juggled multiple jobs at a time alongside high school and college. The 18 year old me never would have let one of those responsibilities be done in a half-assed way.

18 year old me had drive and determination that nobody could take away.

18 year old me wouldn’t let anyone slow her down.

18 year old me kicked ass.

Part B:
Appreciate Scars
Falling hurts, and I will not discount that pain. I will however learn to appreciate the scars, the lessons and the knowledge that came from the fall. I will approach each imperfection on my skin and on my heart as though they are trophies.

I survived THAT!

My failures are not to be hidden.

I had the opportunity to fall flat on my face and I was able to get up.

I moved on.

I am stronger and wiser because of these scars.

Part C:
Be a healthier me.
I am not a cactus. I cannot sit in the blazing sun all day. I will seek emotional shade from friends, family and
those who can help. I will not let myself burn and fade away to nothing.
I will eat food that nourishes both my body and my soul. I will share these foods with others and encourage them to be better.
I will move. Everyday I will appreciate my ability to move.
If I can run I will run.
If I feel like leaping I will leap.
And on the days where I can barely move one foot in front of the other I will...

I will because I can.

Part D:
I will live with a thankful heart.
I will not let anger and jealousy take root. I will appreciate every smile and every tear. Everyday I am alive is a reason to be thankful and I will not go another day without appreciating those days.

Every breath.

Every moment.

Every thing.

May this next year be an epic year for you as well.
Happy New Year everyone!!

Fighting the War on Sugar

I have a major sweet tooth. Anyone around me can attest to that. The weird thing is that my daughter doesn't really like sweets. Perhaps it shouldn't be a surprise given the fact that I ate cake every day during the last 5 months of my pregnancy. The point here is that I LOVE cake... and sweets... and maybe I love them a little too much. It's the kinda love that has me dreaming about vacations together on an island in the sun. (Sorry family it's just me and the cake this time.)

So there are moments (a lot of moments) that I'm jealous of my daughter. I wish I didn't like sweets. There are many days when it feels like an addiction. In fact, research shows that sugar activates some of the same parts of the brain as heroin does. Heroin! So it's no wonder that when I get that hint of refined white sugar the gates open. Then I spend the next few days (sometimes weeks) trying to kill that craving.

We all get it I'm sure...maybe with different foods. Sometimes cravings are healthy and serve to tell us what our body needs. In the case of these sweets... well we just don't need them.

Here are a few tools that I found to help me get over the call of the sugar:

Infrared Sauna:
An Infrared Sauna uses infrared heaters to emit infrared radiant heat which is absorbed directly into the human body, unlike traditional saunas which heat the body indirectly via air or steam. Since saunas increase perspiration, they are able to liberate "toxins." For those of you in the Seattle/Tacoma area Eco Chic Salon & Spa is a great place to enjoy this type of sauna. When I was first diagnosed this really helped. I went about once a week for the first month and would encourage anyone I know to give it a try. It is by no means an instant fix, but it helped.

Sleep:
If I get plenty of sleep the cravings aren't as intense. However, I'm not good about getting enough sleep...not at all. On average I get about 6-7 hours. By no means is it reason to see a doctor, but I'm being honest in that I know it helps. Sometimes, something as simple as a quick nap can keep me from being waist deep in homemade marshmallows.

Vitamins:
This goes back to that whole "your body will tell you what it needs" philosophy. If I'm not getting enough potassium, my body should give me that you need a banana craving. Vitamin B has been particularly helpful, but I am also deficient on several B vitamins.  When I stay current on my vitamins (and I take a lot of them) cravings aren't deafening.

Healthy Snacks:
As a hypoglycemic it is important to eat every few hours. Skipping snacks causes blood sugar levels to dip which signals a craving that you need sugar. Each snack should contain a whole grain and a protein. This takes planning and it is important to keep emergency snacks on hand for when you might forget to pack something.

Recipe Makeovers:
Sometimes cravings are very specific. For example a few weeks ago I wanted pumpkin raisin cookies. I wanted them sooooo badly. Luckily I knew I could tweak it into a healthier version. Which I did, and it was exactly what I needed. If it's something you can't shake, and it has been around for days, try to reinvent it.

Water: 
This is my final line of defense. At this point I have the plate of cake in hand. It is nearly the point of defeat. However, if I can reach for a glass of water (or sometimes 2) I might be able to put it down and walk away. For me the odds are 50/50. That's not a great percent, but in all those cases where I still had the sweet, I ate much less of it. Give it a try sometime... it really does help.

Fighting the War on Sugar isn't easy
It's about finding what weapons work for you. It's about understanding your triggers and learning to avoid them. But more than anything it is about taking care of your body. You can read more about other options in fighting the war on sugar here.

What tools do you use to avoid sugar?

Shopping for a multivitamin

See the hypo girl shop.
See the hypo girl read labels.
See the hypo girl throw bottles of multivitamins at the heads of helpless store clerks.

It's not easy to shop for a vitamin, or to choose which one is best. Shopping for clothes is easy. Clothes fit, they make my body a little more bootylicious, I buy them. Shopping for sinus medicine is easy. Find card that says the good stuff is behind the counter, surrender drivers license into state database, buy it. If I feel better I repeat that choice the next time I have those same symptoms.
But how do you really know if you are benefiting from a multivitamin? There are so many variations on the market, and they are not mandated by any manufacturing rules. Basically this means that a multivitamin may not contain what the bottle claims or it could be contaminated with something from the manufacturing plant, or might have tainted ingredients.
So how do you know....
Well you can look for bottles containing a seal from the United States Pharmacopoeia or NSF International. Both of those are nonprofit groups that offer checks to companies that volunteer for them. They make sure the goods aren't contaminated with bads and offer a pretty seal of approval if it is all good.  The other option is to ask your doctor to recommend a good multivitamin.

In doing my homework online (and trying to avoid a breakdown in the vitamin isle) I have found a wonderful article that told me what I knew, but didn't want to hear. I need more than just a one-pill wonder here.
The following vitamin cocktail is recommended by the University of Maryland Medical Center in their article about Hypoglycemia.

• A daily multivitamin, containing the antioxidant vitamins A, C, E, the B-complex vitamins, and trace minerals such as magnesium, calcium, zinc, and selenium.
• Omega-3 fatty acids, such as fish oil, 1 - 2 capsules or 1 - 2 tbs. of oil daily, to help decrease inflammation and help with immunity. Omega-3 fatty acids can have a blood thinning effect. People taking blood thinning medications should speak to their doctor before taking omega-3 fatty acids.
• Vitamin C, 500 - 1,000 mg daily, as an antioxidant and for immune support.
• Alpha-lipoic acid, 25 - 50 mg twice daily, for antioxidant support.
• Magnesium, 250 - 750 mg daily, for nutrient support. If you are taking blood pressure medication or other heart medication, speak to your doctor before taking magnesium.
• Chromium, 250 - 800 mcg daily, for blood sugar regulation.
• Probiotic supplement (containing Lactobacillus acidophilus), 5 - 10 billion CFUs (colony forming units) a day, when needed for maintenance of gastrointestinal and immune health. Some acidophilus products may need refrigeration -- read labels carefully.

It makes sense to me, especially all the things about immune support because I have literally spent a 1/3 of this year sick with something. It's a bit ridiculous. The news about chromium and how it is being researched with diabetes is pretty interesting. According to a great article by drlera.com "Studies have shown that chromium supplementation is helpful with hypoglycemia and can improve glucose tolerance test results and increase the number of insulin receptors on red blood cells."

So now I know what I want to do and I'll fax a copy of this vitamin plan to my doctor before I purchase all of the cocktail ingredients. It would be great to find a mix that helped combat the illnesses and helped me stay on track to becoming a healthier me.