Misty Zaugg's Blog - Posts Tagged "exercise"

Eat and run - an effective diabetes tip? Health Tip #5: March 4, 2022
Hi friends,

I know many of us are still so worried and concerned for all the people who are struggling amidst so much turmoil in the world. They are all in our prayers and we hope things can quickly reach a peaceful resolution.

It's been a while since I had a health tip, and as I was considering the topic, I thought about my diabetes and how many others are also handling this chronic illness.

Also, our bodies are all different and will often react to various foods, medicines and treatments differently, so consult with a doctor before making any significant changes.

I thought I'd share one of the simpler things that has helped me with my diabetes and hope that it might help one of you, too

Eat and Run!

Unlike the saying that means you have to leave right after finishing your meal, I have found that a literal interpretation of the saying is very effective for diabetes.

As your body digests the carbohydrates in your meal, your blood sugar naturally goes up, and the systems of those with diabetes allow the blood sugar to rise and sometimes stay at dangerously high levels.

But what if you exercise right after you eat? Does it help? What kind of exercise works best? How long do you need to work-out?

Here are general guidelines:
• A Cleveland Clinic study showed exercising about 30 minutes after the start of your meal will help keep post-meal glucose within acceptable levels.
• During aerobic exercise (walking briskly, running, swimming, etc.) your muscles will start using up glucose at as much as fifty times the normal rate.
• This can continue for up to two hours after exercising.
• Insulin sensitivity (a good thing, that means your body is responding to insulin better) can also stay high for up to 24 hours after exercising.
• Anaerobic exercise (ex. lifting weights) may actually increase blood sugar due to using glycogen inside the muscle for fuel and a not as significant decrease in insulin levels. Bottom line: Aerobic will control glucose better in the short term. However, more muscle mass can be beneficial in the long run.
• Early evening is the time to exercise instead of morning. A study with pre-diabetic men showed a better overnight glucose control when exercising in the early evening versus morning.
• Short is still great! Another study had seniors with diabetes take a 15-minute walk after each meal and it significantly helped their glucose control - on par with a longer 45 minute exercise session. Plus, the walk after dinner really helped overnight glucose levels.

So, if you've got diabetes, start small. Maybe just a 10-minute walk after you get up from the dinner table to start and go from there.

Good luck and stay safe out there!
_____________________

Misty's Writing Update:

Yay! I'm actually writing the final battle scene. It is going to last a few chapters at least. I have what happens for the finale in mind, but I'm currently brainstorming a fun twist I can weave in somewhere, something that will also add an interesting side-plot or hook to the series or flesh out a side character.

What about you? Do you like surprise twists?

Personally, I love them, especially if there were clues left earlier that I missed or dismissed as insignificant. The twists I hate, however, are the ones where a main or important side character is killed.

I know. I know. It is more realistic. But I don't read fiction for realism. I read to enjoy escaping from the hard, sometimes tragic sides of realism in my real life. I figure it's called fantasy for a reason! :)

So, it is only with great reluctance (and the urging of my co-writer Steph and now my husband) that I will even consider killing someone. And even then, I negotiate. "Who is the least important character so far who has an actual name that I can sacrifice as a martyr in the coming battle?"

How about you? Would you rather everyone important is still alive at the end of a book (battered, but alive)? Or do you think a small dish of tragedy, as long as it's not the main character, is alright and even adds more depth to the book?

Come on - if you all vote for no death, maybe I can get away with it as I finish this book. Tell me soon, though, because the scene will be written in a day or two.

. . . what do you think I'll do? :)

Enjoy reading this week!

— Misty :)
Misty Zaugg Website

Hi friends,

I hope you're enjoying life wherever in the world you are.

It's been pretty fun to see that over a third of my Patreon supporters are international. I've been getting approximately $10 pledges paid in SEK, Euros, CA, Pounds, HUF, AU, NOK, DKK, SGD.

Yes, I had to look up a few of those. It's so amazing to receive worldwide support for writing.

Storytelling is indeed a human experience, regardless of the language or culture.

Thank you so much for your support!

For today's excerpt - check out this deal on the 6-book Aftermath series Steph and I wrote:


Searching for Shelter Boxsets: $0.99 each. FREE in KU!

"The raging water lifted him up and threw him against the far wall. Pain exploded through his body. His eyes burned and as he opened his mouth to scream, his choking gasps were drowned instantly. The vindictive storm sucked him and the smashed remains of the research station out the gaping hole so fast it felt like the drop from the top of a roller coaster . . . into Alpha's eyewall itself."

---

And for a fast and simple mental health tip, you'll need to grab a pen and paper and . . . follow the instructions below

Banish the negative thoughts with pen and paper:

Have you ever just felt down or anxious, ready to quit or sick of life? Worse, you have no idea why?

I have.

And it's really hard to fight against a nebulous feeling you can't find a logical reason for. Emotions aren't easily dismissed by deciding they shouldn't be there.

Instead, the first step is to figure out exactly what thoughts are swirling in your mind and causing the feelings. Only then can you turn them around and banish them.

This is the basis of Cognitive Behavior Therapy, a technique grounded in concrete techniques that help turn your thoughts and thus your emotions around.

Try this simple exercise.

Next time you're in a funk, grab a pen and paper. Write down the following:

1. The triggering event (it's ok if you can't think of one. Skip to step 2)
2. What negative thoughts are running through your mind.
3. Counter them with logic and why they're ok, even if they're true.

Now here's where you might say - I'm not having any thoughts. I just feel bad.

Don't quit. Keep digging and write something down, even if it's something like:

"I feel bad all the time."
or
"I hate my life"

Once you get a few, keep going. What exactly are you thinking that's making you feel so bad. Add as many details as you can pull out of your mind.

"I'm just always stressed."
"I don't have any friends."
"No one loves me."
"My kids never listen to me"
"I'll never get promoted."
"No one likes me at work."
"I'm a failure as a parent/child/spouse because . . . "

When you're done, you'll have a list of the exact culprits that have been hammering your emotions.

Turns out it's not just some nebulous bad feeling, but specific thoughts and ideas you can pull out into the open and change.

The next step is to talk back to those thoughts: Why are they not true? And if they are true, why is it ok?

"I don't have any friends"
is countered by:
"I do have an old high school friend I message"
and it's ok if it's true because:
"If I can figure out how to be happy on my own, I'll attract more friends."

"I'm a failure as a parent/child/spouse because . . . "
is countered by:
"I made school lunches for my kids on Tuesday"
"I told my spouse I appreciated them on Wednesday"
"I called my mom for Mother's Day"
and it's ok if I fail?
"Failing is part of life. It's how we learn"

Are you thinking you can do this exercise in your head?

Don't!

Pen and paper are essential to change the twisted thoughts from vague to concrete. Only then can you counter them. Not to mention holding a pen, writing, etc., pulls in more senses and helps you pin down the slippery thoughts.

Good luck!

Remember mental health is similar to physical health. You can't eat a salad and exercise on Monday and expect to be good for the rest of your life. :D

It takes long-term work.

And read a good book. It's also great for mental health and relaxation!

— Misty :)
Misty Zaugg Website