The Truth About Diabetes

Rapper "Fat Joe" was on the radio this morning, discussing diabetes and how he was able to rid himself of the disease with his newfound healthy lifestyle. Apparently "Fat Joe" is now "Less Fat Joe."

Diabetes is a common discussion thread on The Biggest Loser: Dr. Huizenga will walk into his exam room, approach his patients (the BL contestants) and give them the bad news. They may not realize it, but they now have one more hurdle to overcome: Type 2 diabetes. Likewise, you've probably heard the term on Jamie Oliver's Food Revolution (a FANTASTIC show that exposes our country's criminally unhealthy school lunch practices); Jamie often encounters teenagers who are diabetic because (a) they don't get enough exercise, (b) they eat unhealthily at home and (c) they eat unhealthily at school, where the meager amount of tomato sauce on a frozen slice of pizza counts as a vegetable.

In most of these cases, the children are following in the footsteps of their parents, who are also diabetic.

Most recently, you've heard the word diabetes in the blogosphere, in the weeks before and the days after Paula Deen revealed to Al Roker that she has Type 2 diabetes. If this (sponsored) televised reveal didn't infuriate you, it should have. Deen was diagnosed three years ago and chose to keep that information private while continuing to promote her fatty, greasy, unhealthy recipes ... the same recipes that are very likely causing obesity and Type 2 diabetes in those Americans who subscribe to her "Southern" cooking.

Deen's "Krispy Kreme Bacon Burger," a.k.a. the direct path to diabetes.

But before we go any further, let's figure out what diabetes is:

• The two major types of diabetes (excluding Gestational Diabetes, which occurs during pregnancy) are Type 1 and Type 2. 
• "Type 1 diabetes is an autoimmune disease. An autoimmune disease results when the body’s system for fighting infection—the immune system—turns against a part of the body. In diabetes, the immune system attacks and destroys the insulin-producing beta cells in the pancreas. The pancreas then produces little or no insulin. A person who has type 1 diabetes must take insulin daily to live. ... Type 1 diabetes accounts for about 5 to 10 percent of diagnosed diabetes in the United States. It develops most often in children and young adults but can appear at any age."
• "The most common form of diabetes is Type 2 diabetes. About 90 to 95 percent of people with diabetes have Type 2. This form of diabetes is most often associated with older age, obesity, family history of diabetes, previous history of gestational diabetes, physical inactivity, and certain ethnicities. About 80 percent of people with type 2 diabetes are overweight. ... The symptoms of type 2 diabetes develop gradually. Their onset is not as sudden as in type 1 diabetes. Symptoms may include fatigue, frequent urination, increased thirst and hunger, weight loss, blurred vision, and slow healing of wounds or sores. Some people have no symptoms."

And that's the scariest part of it all -- "some people have no symptoms" -- which is why it is IMPERATIVE that, if you are overweight (not obese -- overweight) that you see a doctor immediately and get tested for diabetes. "The fasting blood glucose test is the preferred test for diagnosing diabetes in children and non-pregnant adults. The test is most reliable when done in the morning."

This is not one of those things you want to wait on until next month ... or until you "lose a few more pounds." This is nothing something you should be scared or embarrassed about. Like any routine testing, you need to be aware of what's going on with your body beneath the surface. And if you have even the slightest suspicion that you could be diabetic, you should make that phone call right now. Here's why:

• "Diabetes is widely recognized as one of the leading causes of death and disability in the United States. In 2006, it was the seventh leading cause of death. However, diabetes is likely to be under-reported as the underlying cause of death on death certificates."
• "Diabetes is associated with long-term complications that affect almost every part of the body." 
• "[Diabetes] often leads to blindness, heart and blood vessel disease, stroke, kidney failure, amputations, and nerve damage. Uncontrolled diabetes can complicate pregnancy, and birth defects are more common in babies born to women with diabetes."
• "In 2007, diabetes cost the United States $174 billion. Indirect costs, including disability payments, time lost from work, and reduced productivity, totaled $58 billion. Direct medical costs for diabetes care, including hospitalizations, medical care, and treatment supplies, totaled $116 billion."

Put it this way -- what is scarier to you: (1) seeing a doctor, getting a diagnosis and learning to treat it, or (2) deciding that you'd rather not know, go blind, lose a kidney, lose a leg and die at an early age?

No, this information is not kind or sugarcoated -- but neither is this disease. We're way past being nice about this stuff. It's time to do something about it.

The good news is that early-stage Type 2 diabetes is potentially reversible, and Type 2 can be managed with a proper diet, exercise and medication. 

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(Source: the U.S. Department of Health and Human Services and the National Institute of Diabetes and Digestive and Kidney Diseases)

Excuses: I Don't Have Time

Recognize this one?

I've been tutoring elementary and middle schoolers for over three years here in Los Angeles. "I don't have time" is an excuse I don't hear in my sessions. These kids, for the most part, know how to prioritize. They get home and begin their homework, read their textbooks, make progress on their long-term projects. They know they can't put television and video games before their schoolwork. They have it down to a science.

And don't assume that they've got it easy because they've got parents looking out for them, cooking them dinner while they work and read and study. These kids have it tougher than any of us. Aside from a full day at school, they've got 2-3 hours of homework, more standardized testing than ever, and a half-dozen extracurricular activities to boost their private school, high school and college resumes. They literally don't have time for "I don't have time."

The trouble is, adults don't get a recess or a gym class. It's our obligation to cook right, eat right and get our 30 minutes (at least) of daily exercise.

I can't cook dinner at night because I don't have time. I have too much other stuff going on. Assuming watching The Bachelor is not the "other stuff" you've got going on, how about enlisting your family to assist with the cooking? It's never to soon to get kids to help out in the kitchen. Or ... take some time over the weekend to cook some larger dishes that can be consumed throughout the week.

I can't get to the gym because I need to be at work early and I'm too tired when I get home. If waking up earlier isn't an option for you (we work out at 7am on weekdays so we can still begin the day at an early hour and get to work on-time), how about exercising at home? You don't need any special equipment or training. All you really need is a 4' x 4' space and a little creativity.

Burpees: my favorite body weight exercise

Check out these exercises: lunges (forward and reverse); burpees (above); prisoner squats; sit-ups; push-ups; mountain climbers; and planks. Have a stable table or bench? How about step-ups or dips? How about incline and decline push-ups? Have you thought about going for a jog in the morning? Basically, if you don't have time to go to the gym in the morning -- don't go. But don't use that as an excuse.

There is nothing wrong with body weight exercises. Feel free to add weights as you become comfortable with the exercises. As long as you're working at a pace that gets you sweating and your heart pumping, you'll know you're getting a good workout. Making this a routine is not easy, but it is within your control.

SOME ADDITIONAL LINKS

No Excuses - Lose Fat Without the Gym (via LVPF.net)

The 20-Minute Hotel Room Workout (via NerdFitness)

Look, time is more precious than anything these days -- and that includes your time on this earth. MAKE TIME for exercise.

Excuses: I Can't Cook

In honor of this season's Biggest Loser (tag line: "No Excuses"), I've decided to tackle and debunk some of my favorites.

Excuses don't just get us out of exercise on a rainy Saturday morning; more importantly, excuses hinder us from achieving and compromise our goals. Excuses make us weak. You can't stop excuses, but you can stop heeding and giving in to them.

One excuse I often hear is I don't know how to cook. Don't know how to cook what, exactly? Vegetables? Soup? Rice? Pasta? By owning up to this "deficiency," you're essentially limiting yourself to restaurants, take-out and microwave meals. In other words, you're eating expensive, fatty meals on a daily basis, meals that aren't necessarily healthy (did you know a loaded Chipotle burrito has over 1200 calories?). Better yet, you don't know what's in restaurant food, so you can't take responsibility for what is going into your body. It's a vicious cycle--vicious because you come to depend on it.

Look, I didn't go to culinary school. I didn't train with Jean Georges in New York. I wouldn't call myself a chef, or even a cook for that matter. But I proud to say that I know how to cook. In the kitchen, I am independent. And most of what I know I taught myself through trial and error. I made a Thanksgiving dinner for myself and a few friends my freshman year of college; the turkey was undercooked, the mashed potatoes runny, and the rest practically inedible.

Nine years later, I cook nearly every night. I've got several go-to recipes that I can make on the spot, and more importantly, I'm more willing than ever to try out new dishes from the various vegan cookbooks that we've collected and been gifted in the past year. To demonstrate, my wife and I have made the first of a series of videos, proving once and for all how easy and affordable it is to cook at home and make delicious meals.

[recipe from Julie Hasson's "Vegan Diner" cookbook]

This week, pick out a recipe -- something healthy, something simple or complicated, whatever you're up for -- make a list, go to the grocery store, and handpick your ingredients. Then spend some time in the kitchen, either listening to some music or talking with your loved ones, and make some food.

And should this wonderful self-made, home-cooked food taste like utter garbage, don't take that as a sign of defeat. Instead, take notes. Check the recipe. See what went wrong. Do-over.

Brian's Blue Chocolate Morning Pumpkin Pancakes

If you happen to make anything you'd like to share, please send it to me at theveganmale@gmail.com [don't forget to include a picture and a name for your dish!].

Spinning Into Control

Just last week, Joanna and I slipped into our brand new spin shoes (mine a Christmas gift from my father-in-law - thanks Reid!). New spin shoes (which lock in to the bike - as opposed to having to strap yourself into a permanent pedal) means a firm commitment to the class that we've been attending now for still under a year.

Please understand - similar to veganism, this is something that I resisted for a LONG time, though I had no explanation as to why. "I don't like gym classes" was the best pathetic excuse I could come up with. I was nervous as hell as I stepped into my first class, and no, I couldn't keep up. I knew, day one, that this would be something I would truly have to work at.

These days we sit in the front row in class, we go three times a week, and I miss it like hell when we're not there. It's a part of our routine and our custom-designed plan for a healthy lifestyle.

 my white Scattante's above, Jo's black Shimano's below

According to Livestrong.com, spin class (depending on the resistance level you choose and how much work you put in) can benefit "your heart and lungs ... as well as your gluteus maximus, hamstrings and quadriceps." For me, it's an amazing core workout. You're working your abdominals throughout the entire 45-minute ride.

So if you're looking to change up your workout (yes, variety in your workout(s) is KEY to producing change) or wanting to transform your body (and it has certainly done that for both of us), call your local gyms and ask if they offer spin classes. Or search "spin classes" on Yelp.com. Just don't let those pathetic excuses get in the way.

Rabbit Vegan Brownie Food

The following recipe is for anyone out there who might think of vegan food (i.e. food without animal products) as "rabbit food." This is a tribute to anyone who's ever asked me, "So what do you eat, then?"

Take this from a guy who just polished off a pint of So Delicious Coconut Milk German Chocolate ice cream: this ain't no rabbit food.

RABBIT VEGAN BROWNIE FOOD

(full recipe found in Julie Hasson's "Vegan Diner" cookbook)

Wait, these brownies don't have eggs, milk chocolate and a stick of butter??

No. Aside from the usuals (flour, sugar baking powder, cornstach, canola oil, vanilla & almond extract), the recipe calls for cocoa powder, ground coffee (I used pumpkin spice-flavored coffee), almond milk, soy yogurt and semisweet (milk-free) chocolate chips. And they're the richest brownies I've ever had.

For more recipes like these, check out Julie Hasson's Vegan Diner, a vegan tribute to the best of American diner classics.