Afrezza inhalable insulin side effects (coughing & wheezing, trouble breathing)

(if you are viewing this on email or on social media, please visit site at http://www.realdiethelp.com for the most updated version of this post; it looks better, and it shows me an accurate count of views)

After weeks of fighting with my insurance company and getting HHS Managed Care involved, I got the inhalable insulin, Afrezza, my doctor prescribed, approved. I was looking forward to trying this new formulation of insulin because the injectable insulins were causing swelling and burning in my fingers and toes, even though I injected the medication into the small amount of fat in my hips. The injectable insulins were also causing severe neuropathy. My circulation got so bad that certain fingers and toes turned gray, which could have led to an ER visit and amputation.

(To watch a video on this topic instead of reading this post, scroll to the bottom of this page to play the YouTube video below that I created to show how to remove the cap on the insulin inhaler, how to insert the insulin powder cartridges into the inhaler, how swollen my fingers and toes looked like when I was taking injectable insulin, why I tried Afrezza, and what my short-term, immediate side effects were while taking Afrezza inhalable insulin).

the box Afrezza comes packaged in

I picked up the prescription the afternoon it came in, but I waited until the next day to try it, just in case I had a severe reaction. If Afrezza made me severely ill, I’d rather go to the doctor in the morning than end up waiting in the emergency room with a bunch of sick people in the evening.

Afrezza causes lung damage

The next morning, my blood sugar was 87, an excellent glucose reading, even for a non-diabetic. Before I took the first dose of inhaled insulin, I ate my first hearty carb meal in over three months. I ate a half of a sweet potato topped with ¼ cup of black beans with some diced red onions. I also ate one dark red cherry, ½ ounce of raw walnuts, three stalks of celery, ¼ cup of TVP soy protein sprinkled with pumpkin pie spice with a tiny amount of monk fruit.  I estimated the total carbs to be around 55 grams.

Afrezza insulin inhaler with cap

I took the powder insulin out of the refrigerator to let it warm up to room temperature for at least 10 minutes as recommended by the manufacturer. Inhaling cold powder is more likely to lead to coughing. After letting the insulin sit out on my kitchen counter for 20 minutes, which should have been sufficient time for it to warm up, I inhaled three of the cartridges, which is their recommended one-dose. Immediately I started coughing, but that wasn’t the worst part. I could not breathe normally or take in full breaths. I started to wheeze, which turned into a mild asthma attack. It took 15-minutes before I was able to breathe optimally again.

type-1 diabetes common side effects

My blood sugar reading, three hours later, was 88. The inhalable insulin seemed to be working well, and the three cartridges appeared to cover approximately 60 grams of carbs for me.

each 1-month supply comes with 2 inhalers

Even though I ended up coughing, wheezing and had trouble breathing for a short period of time this morning after inhaling Afrezza, I thought my body may just needed to acclimate to the new medicine, so I gave it a second go. I took the 4-unit dose of the three cartridges. The same side effects occurred: coughing, wheezing and difficulty breathing for 15-minutes.

A one-month supply comes with three packages of powders. The 4-unit option is what doctors typically prescribe first, since that’s the lowest dose available

My next meal, lunch, consisted of a smoothie. I put a ripe banana in a blender cup with ice, water, 1 teaspoon of ground flax seeds, 2 teaspoons of ground chia seeds, ½ teaspoon of cinnamon, blended it, and topped it with cacao nibs. It was delicious! I haven’t had a whole banana in four months. I couldn’t believe how sweet the banana was. Since I was eating such a small amount of fruit because I was off insulin, my taste buds adjusted and fruit tasted like a delicious dessert, it was divine! I ate a spinach salad in between sips of my banana-cinnamon-chocolate drink, to blunt rising blood sugars.

A few hours later, I started feeling light-headed, shaky, dizzy, and had trouble concentrating. My blood sugar was low at 60. If my blood sugar dips below 80, I can’t function properly. Since I haven’t taking any insulin in over two months, I’ve been on a low-carb, high-fat diet, my blood sugars stayed fairly level, and never went too low. With synthetic insulin in my body, I forgot how awful hypoglycemia feels.

Three of these Afrezza cartridges deliver 4 units of powdered insulin

To correct my blood sugar, and because it was time to eat an early dinner, I ate 1 large apple, 1 small kiwi, 1 small tangerine, ½ medium sweet potato with ¼ cup of black beans. I didn’t know if my blood sugar was going to dip down further, so I made the mistake of taking only 1 of the cartridges.

To deliver 4-units of powder insulin, you need to insert 3 cartridges, one at a time, which means, you’ll have to inhale the powder three separate times

A few hours later, my blood sugar was high at 200. I inhaled two of the insulin cartridges to bring my blood sugar back down. I was hungry so I ate two ounces of pecans, 1 tablespoon of salted roasted pepitas, a large bowl of broccoli and cauliflower soup with ¼ tsp of Umboshi salt seasoning. I was still hungry, so I ate some more TVP with pumpkin spice mixed with a sprinkle of monk fruit zero calorie sweetener. 

Before I went to bed, my blood sugar went down to 127. By the end of the day, I ate just under 1600 calories and consumed 135 net grams of carbohydrates, 72 grams of protein and 67 grams of fat (the pecans tipped me over my fat quota).

As I laid down to sleep at night, I had difficulty breathing again. I raised my head with another pillow, hoping that would allow me to breathe easier, but it didn’t. It took one hour to breathe normally again, and only then was I able to fall asleep, but I woke up several times during the night with my heart beating erratically and felt like I was having multiple panic attacks. It was a frightening and horrible feeling.

Afrezza makes it harder to breathe and causes asthma attacks

People with certain conditions are advised against taking inhalable insulin, such as people with chronic asthma. Per the Afrezza package insert, “Afrezza is contraindicated in patients with the following: “…chronic lung disease such as asthma…” or COPD because of the risk of breathing problems.  

people with asthma or COPD should not take Afrezza

I’ve had asthma attacks in the past, but those asthmatic episodes occurred in very specific circumstances: if I was in a coffee shop and someone was frothing milk (I have a severe dairy allergy), if someone puts butter in a pan and the particles float into the air and I breathe in that contaminated air (butter is a dairy product), or when the air outside is of poor quality (due to a fire, or a lot of pollen). I also get asthma attacks when exposed to dust, or when I am in the same room as Asian cats (I’m allergic to their dander).

I thought it might be okay for me to try Afrezza because I mistakenly thought “chronic” meant that I get asthma attacks all the time. According to Medicine.net, when I looked up the definition of chronic, it read: “In medicine, lasting a long time. A chronic condition is one that lasts 3 months or more (1).”

Miriam Webster defines chronic as “continuing for a long time or returning often, a chronic disease. 2 : happening or done frequently…” (5). 

Based on my medical history of many asthma attacks throughout my life, and the above definitions of chronic, I was never a candidate for inhalable insulin. My doctor should have looked at my records and told me that I cannot take this medication. This is the same doctor that prescribed my asthma medication!

I sent my doctor a message that read: The Afrezza inhalable insulin caused coughing, wheezing, and trouble breathing from fifteen minutes, and up to an hour. My heart rate went up at various times during the night, which felt like I was having multiple panic attacks. This medication is not a viable insulin option for me.

On the Afrezza printout it lists the some of the side effects as: weight gain, hypoglycemia (low blood sugar), diabetic ketoacidosis, anaphylaxis (a life-threatening allergic reaction), hypokalemia, fluid retention and heath failure with while taking TZDs, coughing, throat pain, throat irritation, headache, diarrhea, fatigue, nausea, bronchitis, urinary tract infection, and bronchospasm (making it hard to breathe). In addition, the insert warns, “Afrezza causes a decline in lung function over time.”

type 2 diabetes common side effects

Afrezza states that type-1 diabetics still need to take their long-acting insulin, but this is not the case for everyone (5). Some people, like myself, can manage diabetes without long-acting (basal) insulin even when eating carbohydrate-rich meals. I was able to keep my blood sugars levels more stable when I stopped taking basal insulin because the background insulin caused my blood sugar levels to go too low.

If you look at the ingredient list, you’ll see polysorbate 80. This added ingredient damages the kidneys and liver, and reduces the good bacteria in your body, which means it will make it harder for your body to protect itself from disease and infections, and heal itself.

ingredient list of Afrezza insulin inhaler medication

 “Polysorbate 80 has been associated with a number of adverse events. In food, small concentrations of undigested polysorbate 80 may enhance bacterial translocation across intestinal epithelia, a potential explanation for an observed increase in the incidence of Crohn’s disease [34]. In drug formulations, polysorbate 80 has been implicated in a number of systemic reactions (e.g., hypersensitivity, nonallergic anaphylaxis, rash) and injection- and infusion-site adverse events (ISAEs; e.g., pain, erythema, thrombophlebitis) [33537]. Polysorbate 80 has also been implicated in cases of renal and liver toxicity.”  (2).

Per the FDA, polysorbate 80 is also in a lot of foods: ice cream and many frozen desserts, pickles, vaccines, certain vitamins, canned green beans, oils, gelatin products, cottage cheese, coloring in BBQ sauce, in the water to remove the feathers from chicken and turkey and duck (3).

Per the USDA, “most common food preservatives like sodium benzoate, or polysorbate 60 and 80 are prohibited by the organic standards” (4).

If you want to limit harmful substances like polysorbate 80, choose “certified organic,” whenever possible.

As of right now, I have no insulin medication options. The injectable insulins on the market today cause me to have neuropathy, severe burning pain and swelling in my fingers and toes resulting in erythromelalgia and Raynaud’s disease. The only available inhalable insulin, Afrezza, causes multiple asthma attacks.

I’ve been managing my blood sugar with a low-carb, high-fat, plant-based vegan diet, combined with lots of exercise, but my insulin resistance seems to be getting worse, because even if I eat boiled broccoli and cauliflower, my blood sugar goes up. If I eat a few blueberries, I have to do a cardiovascular workout for at least 15 minutes.

High fat diets, even if the fat is coming from almonds, increases insulin resistance because the cells are using fat for energy. Since the cells are full with fat, any glucose is going to have trouble entering those cells, so I’ve reduced my daily fat intake from 90% to 15%, and am slowing adding more carbs from fruit, beans, and potatoes. Since I’ve reduced my fat intake, which has lowered the calories I’m consuming, I’ve lost a few pounds, which isn’t good for me, because now, I’m underweight, but my insulin sensitivity is improving, and gaining weight is easy for me to do.

If I can get my carbohydrate total to 300 grams a day, with no more than 90 minutes of exercise by the end of the day, with good glucose control, I’ll let you know what I did and how I did it.

Maybe it’s a good thing that I’m off insulin altogether; maybe my immune system will finally be able to heal itself since I’m no longer dumping chemicals and harmful animal saturated fats inside my body since I eat an oil-free, whole-food, certified organic plant-based vegan diet.

Play the YouTube video below that I created to show how to remove the cap on the insulin inhaler, how to insert the insulin powder cartridges into the inhaler, how swollen my fingers and toes looked like when I was taking injectable insulin, why I tried Afrezza, and what my short-term, immediate side effects were while taking Afrezza inhalable insulin.

P.S. This is my 875th blog! I’ve been publishing blog posts on this platform, consistently for over seven years now. I can’t believe it’s been that long. To prevent burnout, and to provide helpful, interesting, educational, unique content, I’ll be posting blogs once a week from now on instead of twice a week.

I don’t make any money on this platform. If you’d like to donate to my page, to cover website fees, click the PayPal link below. Any amount is welcome, no matter how small. Thank you!

https://www.paypal.com/donate?hosted_button_id=Z6BNSVHQWH478

Sources:

  1. “Definition of Chronic.” Medicine.net. (2021, March 29). https://www.medicinenet.com/chronic/definition.htm
  2. Schwartzberg, Lee and Navari, Rudolph. “Safety of Polysorbate 80 in the Oncology Setting.” (2018, May 23). National Institutes of Health. US Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015121/
  3.  “CFR – Code of Federal Regulations Title 21 – FDA” (2020, April 1). US Dept of Health and Human Services. FDA US Food and Drug Administration. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=172.840
  4. What should I know about using salt and preservatives in organic food? US Department of Agriculture’s Agricultural Marketing Service. https://www.ams.usda.gov/sites/default/files/media/7%20Salt%20and%20Preservatives%20FINAL%20RGK%20V2.pdf
  5. “Chronic.” Miriam-Webster. https://www.merriam-webster.com/dictionary/chronic
  6. Afressa. “FAQs – AfrezzaAssist – Your Questions Answered: Afrezza FAQs” (2021, April 23) https://afrezza.com/faqs/

Additional source:

“Organic: the original clean food” EWG. (2019, March 5). https://www.ewg.org/research/packagedorganic/

low-fat vegan Asian chicken wraps (gluten-free, sugar free, oil-free, vegan keto TVP recipe)

My husband makes a vegan version of P.F. Chang’s Asian chicken lettuce wraps, sometimes referred to as lettuce cups. I like his lettuce wraps so much better than P.F. Chang’s, not just because they are healthier since they are vegan, but because they taste better.

This vegan version is low is calories, low in carbs, is gluten-free, has zero sugar and zero cholesterol. These vegan-keto mock chicken lettuce cups are made with TVP soy protein, which you can order online from

Asian vegan mock chicken lettuce wraps Ingredients:

  • 3 cups TVP
  • 3 cups filtered water
  • 3 T coconut aminos
  • 1 tsp sesame oil (optional)
  • 2 tsp red chili flakes
  • 1 tsp. powdered ginger
  • 1/2 tsp salt
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 3/4 cup water chestnuts, diced
  • 3 large green onions,
  • chopped iceberg lettuce, washed and leaves separated
  • 1 red bell pepper, cored, seeded and cut into strips
  • 1 carrot, peeled and cut into julienne strips
  • 1/2 cucumber, peeled and cut into strips
  • handful of fresh cilantro
  • Sriracha sauce (optional)

Place the TVP in a large bowl and cover with water and mix until fully incorporated to rehydrate the TVP. Add coconut aminos, sesame oil (if using), and spices. Mix again, and place in refrigerator to firm up and absorb the flavors.

Forty minutes prior to when you want to eat, preheat oven to 375 degrees. On a parchment-lined baking sheet, spread out the TVP. With a spatula, flip “chicken” pieces every 10-minutes to cook, brown and crisp up, which takes about 30 minutes. On a large plate, add two large intact iceberg lettuce leaves. Fill the lettuce cups with the mock chicken. Top with red bell pepper, carrot, cucumber, cilantro and Sriracha sauce (optional, but highly recommended).

Watch the YouTube video below where my husband shows how he makes his high-protein, low-carb, ketogenic, oil-free, sugar-free vegan Asian chicken lettuce wraps, step-by-step.

Get her this unique gift for Mother’s Day

If you’re wondering what to get your mom for Mother’s Day, here’s two inexpensive gift ideas, both under $15.00.

For the mom who wants to lose a few pounds, eat healthier, has diabetes, or prediabetes, wants to improve her health and learn about nutrition, and enjoys trying new recipes, order this whole-food, dairy-free diet/cookbook. It’s $14.95.

I can even handwrite a personal note from you on the inside cover. Example: Mary, your son Robert purchased this book as a gift for you for Mother’s Day to let you know he loves and appreciates you. Nina

To place your order for the High-Five Diet book, with a personal note, click order link here: https://checkout.square.site/merchant/FJ7R5JVFEPTJ1/checkout/TWWSW4WKHGJHLZRBL3ICM6P4

The High-Five Diet is more than just a diet book with recipes; it’s a personal story that reads like a novel. I discuss what it was like growing up with severe food allergies and how I completely changed my lifestyle after being diagnosed with Type-1.5 diabetes in my thirties.  

Order The High-Five Diet today to make sure she gets it in time for Mother’s Day

For the mom who loves to bake cookies and sweat treats, order Slimming Free Desserts & Smoothies. This plant-based whole-food desserts cookbook is $14.95 and 90% of the recipes are vegan. All of these recipes are dairy-free, sugar-free, and gluten-free, have no vegetable oil, or only a small amount of oil added for moisture. 

If you would like a handwritten a personal note written from me from you on the inside cover, fill out the contact info below, to order from me directly.

underbutt glute bridge workout (target the butt: gluteus maximus)

(if you are viewing this on email or on social media, please visit site at http://www.realdiethelp.com for the most updated version of this post; it looks better, and it shows me an accurate count of views)

In this glute bridge workout, we are targeting the gluteus maximus to strengthen and grow the butt. If you’re looking for a defined underbutt, that crease under your butt with a nice butt lift, this workout is for you. Here are the exercises in this exercise video:

1. glute bridge

glute bridge

2. alternating glute march

glute march

3. frog pump

frog pump bridge

4. single leg glute march

single leg glute march

5. B-stance glute bridge

B-stance glute bridge

6. single leg glute bridge

single leg glute bridge

7. figure-four glute bridge

figure-glute bridge

Glute stretches

glute stretch with hand behind the calf
glute stretch with hands interlaced in front of shin
inner thigh and hip stretch: butterfly pose

If you want to get rid of the butt banana roll, exercise will help, but that extra fat won’t go away unless you address it with diet. An excellent way to lose excess fat and to improve your health is to lower your saturated fat intake. One way to do that is to exclude dairy. That means no milk, ice cream, butter, or cheese. I follow a dairy-free diet. If you’re interested in trying my dairy-free diet program, order your copy of my book at http://www.thehighfivediet.com

Play the YouTube glute-bridge workout below by clicking the play button. I created this routine to target the gluteus maximus (and it works the abs too).

P.S. This is my 873rd blog! I’ve been publishing blog posts on this platform, consistently for over seven years now. I can’t believe it’s been that long. To prevent burnout, and to provide helpful, interesting, educational, unique content, I’ll be posting blogs once a week from now on instead of twice a week.

I don’t make any money on this platform. If you’d like to donate to my page, to cover website fees, click the PayPal link below. Any amount is welcome, no matter how small. Thank you!

https://www.paypal.com/donate?hosted_button_id=Z6BNSVHQWH478

7 best glute exercises to target the glute max

  1. double leg glute bridge
  2. frog pump
  3. glute march
  4. single leg glute march
  5. single leg glue bridge
  6. figure-four glute bridge
  7. B-stance glute bridge

Type-1 diabetic (NO insulin) on vegan keto diet

(if you are viewing this on email or on social media, please visit site at http://www.realdiethelp.com for the most updated version of this post; it looks better, and it shows me an accurate count of views)

I was diagnosed as a type 1.5 diabetic in August of 2006, when I was in my 30’s. I’ve been a type-1 diabetic for over 14 years now. Back then, the lab work showed I had a C-peptide of 1, which gauges beta-cell insulin production, which means my body was producing some of the hormone insulin, but very little. A C-peptide of 1 is considered a medium level (1). My C-peptide levels have swung up and down over the years, from 1 to 2.9 (high), then up to 4.4, then down to .8 (low) on 2009, then back up to 2.5 (medium-high) this year (1). My beta-cell levels may have fluctuated due to the pills that I was originally put on that made my pancreas pump out more insulin, and burn it out, and due to the changes in my dietary habits.

When I was diagnosed with diabetes, my A1c, which averages blood sugar over three months, was really high at 10.2%, that’s an average blood sugar of over 240 over 90 days. A non-diabetic, should have an A1c under 6%. My fasting blood sugar was 222 at the time of the test. A non-diabetic should have blood sugars between 70-120.

uncontrolled glucose due to diet and too much medication

I also had slightly high total cholesterol of 201 (the optimal level of total cholesterol is under 200) because of all the oil, meat, candy and processed food I ate (detailed list is further down in this post). My doctor wanted to put me, a thin woman in her 30’s on a statin, when I was only one point off the charts! My LDL was elevated too, at 132. LDL should be under 100. I changed my diet and dropped my total cholesterol to 161 with a LDL of 85. You can definitely change your health if you change your diet and incorporate resistance training.

I followed my doctor’s advice, by counting carbs, taking insulin, and testing my blood sugar levels daily. I hired a fitness trainer and started lifted weights. Weightlifting lowered my blood sugars and made me feel empowered. I loved lifting weights so much that I became a certified fitness trainer in 2019.

My current A1c, tested on January of 2021, was 5.5%, with an estimated mean glucose of 120 mg/dl, which is excellent for a diabetic.

Are injectable insulins dangerous and toxic, or safe?

I’ve been on injectable insulins for about 13 years, but I’ve taken myself off all insulin because my body can no longer tolerate it. All medicines have side effects that harm us. The injectable insulins on the market today all contain phenols which cause nerve damage (see Humalog short-acting insulin ingredient list below). Diabetics are prone to nerve damage due to fluctuating blood sugars, so I find it appalling and mind-boggling that an ingredient that causes nerve damage is added to insulin.

ingredient list of fast-acting insulin: Humalog

My nerve damage became so severe in December of 2020, that I could no longer work, sleep, and had trouble functioning due to swelling and severe, burning pain in my fingers and toes. I was losing my hair, my lips became severely chapped, the skin under my lower lip turned into a painful rash, sunlight caused painful flare-ups in my feet and hands, I could no longer tolerate salt or spicy foods, and showers became a source of additional pain.

swollen fingers due to insulin injections with phenols

A few weeks after stopping insulin, most of those problems went away, but permanent damage may have already been done. Today, my fingers are a little swollen, some swelling has gone down in my toes so I can now bend them and go for walks again. I stopped losing my hair, but the hair that fell out doesn’t appear to be growing back. My lips aren’t chapped, but I still get a rash under my lip every so often which I control with cortisone cream. I can lay in the sun, eat salt and spicy food. I can take longer, warm showers, but my toes start to lose circulation and turn shades of gray when I’m in the shower. When I don’t have adequate blood flow to my feet and toes, they turn almost black. It feels like I have cotton stuffed inside my skin (it’s a really odd, awful feeling that’s hard to explain), and really dangerous since insufficient blood flow can cause gangrene and lead to amputations.

inadequate blood flow in feet and toes due to diabetic neuropathy

I haven’t taken any insulin in over 10 weeks, 75 days to be exact, but it hasn’t been easy because I have to eat very few carbs and exercise excessively to maintain healthy blood sugar levels.

In the video below, I show what my blood sugar numbers are first thing in the morning, what foods I eat on my vegan keto diet, which supplements I take (iron: https://www.megafood.com/vitamins-supplements/mineral-supplements/blood-builder-W1008.html ) what exercises I do, how long I exercise, how I track my carbs, protein and calories; and what my blood sugar readings are in between meals. I credit my low-carb vegan plant-based diet with healthy fats from nuts, seeds and avocado; plus daily exercise for keeping my blood sugar in a healthy range since I’ve been off insulin.

What I didn’t discuss in the video was how I’ve changed my diet since I was first diagnosed with Type 1.5 diabetes, back in 2006. I have always eaten a dairy-free diet because I was born with a rare dairy allergy. I don’t have a lactose intolerance. I have a true milk allergy, where my body reacts with an anaphylactic response to milk protein. If I eat any amount of milk, butter, cheese, or anything derived from cow’s milk, my tongue and throat swells, my cheeks flush, my body produces phlegm, and, sometimes I end up vomiting profusely and passing out.

Which foods cause insulin resistances (diabetes)?

Before I was diagnosed with diabetes and started learning about nutrition, I thought I was eating heathy, because I wasn’t eating butter, cheese, milk, pizza, Mexican food or Italian food. Now that I look back at what I ate, my diet wasn’t healthy at all. I ate toasted bagels with margarine and pepperoni, Top Ramen noodles with Jimmy Dean sausage, bacon and eggs on Sundays, fried shrimp and chicken, BBQ pork ribs slathered in sweet and spicy Jamaican sauce served with a double helping of French fries, homemade brownies with flour, sugar, and Crisco; and snacked on salted, processed foods like tortilla chips, Ritz crackers and pretzels.

I used to eat fatty BBQ pork ribs which contributed to my diabetes diagnoses

Low-fat dairy-free candy

My after-dinner snacks consisted of a handful of low-fat, dairy fee candy: Twizzlers, Red Tamales, Skittles, Gummy Bears, Swedish Fish, Candy Corn, Jelly Bellies, Orange Slices, Brach’s Mellowcreme Pumpkins, Marshmallow Peeps, Lemon Heads, Sour Watermelon Patch Kids, Candy Canes, Banana-flavored Laffy Taffy, Mike and Ike Original Fruits.

High-fat dairy free candy

My high-fat dairy-free candies that I love are: Boston Baked Beans Candy Coated Peanuts and Jordan Almonds.

Candy doesn’t cause diabetes, but it causes blood sugar spikes. I don’t eat candy anymore, it’s not worth it

I no longer eat any of those items even though I like the way they taste. The reason why I was only five pounds overweight at that time of my diabetes diagnosis, even after eating all this high-fat, unhealthy food, was because I exercised consistently and ate under 2000 calories a day

I no longer eat beef or teriyaki sauce since they promote insulin resistance

After I was diagnosed with diabetes, I stopped eating bread and beef, and limited candy, fruit, pasta and rice. Currently, I don’t eat gluten or wheat, or any type of pasta. I’ve cut out all animal products, which means no beef, chicken, fish, pork, or eggs, since they contain saturated fat and contribute to insulin resistance. I also don’t consume oils because they are processed, contain unnecessary calories, produce inflammation, and may contain chemical residues due to how they are extracted.

I no longer eat protein bars because they cause my blood sugar to spike and my weight to go up

the healthiest low-carb foods options for type-1 diabetics to eat to reduce blood sugar spikes

I eat lots of low carbohydrate vegetables like broccoli, spinach, cauliflower and Brussel sprouts. I eat a small amount of fruit, beans and potatoes. The majority of my calories comes from healthy fats such as avocado, nuts and seeds. I get the most amount of protein in my diet from pea protein powder, and soy, like tofu and TVP (dehydrated soy protein).

a dish I love to eat on my low-carb vegan diet (Shirataki noodles are low in carbs)

Eating such a restrictive low-carb, high-fat diet, and having to exercise all day long isn’t sustainable. How am I going to exercise upwards of three hours a day for the rest of my life? I would never be able to eat out or travel. How could I exercise at the intensity needed to keep my blood sugars stable when I’m sick? I probably couldn’t and shouldn’t.

injectable insulin alternative for diabetics

My options are limited, but it appears I do have another option: taking an inhalable insulin called Afressa. My insurance company denied the prescription, twice, probably because it’s double the price of injectable insulin. I got the Department of Managed Care involved from the health and human services agency. After reviewing my file, the Department of Managed Care overrode the insurance’s denial. My insurance company was forced to authorize the new medication, which was out of stock at the pharmacy (it was probably never in-stock since very few people take Afressa). I’ve only taken Afressa for one day and it’s really scary to be taking medication and eating carbs again. I’ll create a second post to let you know what I think of this inhalable insulin in the near future.

Can type-1 diabetics manage blood sugar without insulin?

It’s true that some diabetics, whether they are Type-1, Type-1.5, Type-2, or Type-3 (in pregnant women), can manage diabetes with diet and exercise without medication, but not everyone can.

Which foods cause blood sugar spikes?

We are all different. Some diabetics have blood sugar spikes after eating a banana, like me, whereas other diabetics only see a slight rise in blood sugar after eating a banana. What works for one person may not work for another so it’s important to listen to others, what they say may be true for them, but it may not be a good option for you.

I’m open to trying new therapies, diets (as long as it’s vegan), and techniques because I want to get better, and hope to, one day, say I’m no longer a diabetic and tell you how I did it, to help other people reverse this horrible disease.

Play the YouTube video below to see what my blood sugar numbers are first thing in the morning, what foods I eat on my vegan keto diet, which supplements I take, which superfood powders I use, why I take certain supplements, what exercises I do, how long I exercise, how I track my carbs, protein and calories; and what my blood sugar readings are, in between meals without insulin:

 

P.S. This is my 872nd blog! I’ve been publishing blog posts on this platform, consistently for over seven years now. I can’t believe it’s been that long. To prevent burnout, and to provide helpful, interesting, educational, unique content, I’ll be posting blogs once a week from now on instead of twice a week.

I don’t make any money on this platform. If you’d like to donate to my page, to cover website fees, click the PayPal link below. Any amount is welcome, no matter how small. Thank you!

https://www.paypal.com/donate?hosted_button_id=Z6BNSVHQWH478

Sources:

(1)    “ C-Peptide – The Most Important Blood Test for Diabetes” Mastering Diabetes.

Khambatta, Cyrus PhD, and Barbaro, Robby MPH. Published August 5, 2019. Retrieved 4/13/2021  https://www.masteringdiabetes.org/c-peptide-diabetes-test/

10-minute low-impact cardio workout (with 80’s dance music)

(if you are viewing this on email or on social media, please visit site at http://www.realdiethelp.com for the most updated version of this post; it looks better, and it shows me an accurate count of views)

This 10-minute low-impact cardio workout, with music that’s reminiscent of the 80’s, starts with a warm-up, and then progresses to exercises that use more energy, strength and balance, so you are burning more calories and building more muscle in a short amount of time. The exercises are 30-seconds each, with marches between the different exercises. You don’t have to jump up and down to do cardio.

Your blood sugar will lower after your heart rate comes back down to normal, and your body is cooled down. Cardio workouts like these are effective at burning more body fat, since it’s intense and uses multiple muscle groups.

Go at your own pace, and at your level. Building strength and stamina takes consistency and time. You can march in place any time your heart rate gets too elevated, or you’re out of breath, or if any of the exercises are too challenging for you.

Here are some of the best low-impact cardiovascular/strength exercises (no jumping), in order:

1. side-steps (warm-up)

2. arm swings, forwards and backwards

3. knee-drives

knee drives

4. walkout, plank, push-up, walk back up, clap overhead. Repeat 1-2 more times

5. plank, knee-to-chest, kick leg up and back for a 3-legged dog pose

three-legged dog pose

6. kneeling hip thrusts

kneeling hip-thrusts

7. side plank, push up, side plank (repeat)

8. alternating front kicks & punches

9. bodyweight deadlifts

bodyweight deadlifts

10. side hip-lifts

11. alternating, standing quad stretch and hamstring stretch*

standing quad stretch

12. figure-four stretch (*hold onto a chair if you don’t have good balance)

standing figure-four glute stretch

Click the play button below to start the workout (let me know what you think of the 80’s-style music):

P.S. This is my 871st blog! I’ve been publishing blog posts on this platform, consistently for over seven years now. I can’t believe it’s been that long. To prevent burnout, and to provide helpful, interesting, educational, unique content, I’ll be posting blogs once a week from now on instead of twice a week.

I don’t make any money on this platform. If you’d like to donate to my page, to cover website fees, click the PayPal link below. Any amount is welcome, no matter how small. Thank you!

https://www.paypal.com/donate?hosted_button_id=Z6BNSVHQWH478

painful, swollen fingers and toes (erythromelalgia/Raynaud’s pain relief/cure)

(if you are viewing this on email or on social media, please visit site at http://www.realdiethelp.com for the most updated version of this post; it looks better, and it shows me an accurate count of views)

A dermatologist diagnosed me with erythromelalgia over a year ago, and a podiatrist diagnosed me with Raynaud’s disease this month, both of which are related, with no known consistently proven cure. They are vascular, neurological conditions where the extremities get chocked off from blood flow. Erythromelalgia and Raynaud’s can attack anyone, at any time, due to hundreds of causes, which is probably why people have to suffer with it.

(To skip this article and go directly to the video, scroll to the bottom of this post to play the YouTube video I created that covers most of this information).

My horrible erythromelalgia symptoms

My fingers and toes swell, throb, itch, and burn every day with varying intensity. My normal pale-colored fingers and toes turn bright red, almost a magenta color. Clicking my computer mouse, tapping the keys on my computer, and sitting is unbearable at times, so much so, that I have to lie down. Emotional stress causes additional pain and constriction. One day I was more stressed than usual, and my pinky toe turned gray, almost black (see photo below). The skin on the edge of that toe dried out from lack of oxygen and red blood cells. This is serious stuff that can cause necrosis (skin that dies), lead to sepsis (an infection that spreads throughout the body that can lead to death), gangrene and amputations. After that episode, I told one of my difficult clients that I was too busy to take on more work, but the truth is, I am in too much pain to work more than a few hours a day, and my body cannot handle stress like it used to. I don’t want to lose any fingers or toes, or end up in the ER.

poor circulation due to Raynaud’s and stress
lack of blood flow can cause tissues to die

What makes erythromelalgia worse

Walking, something that everyone should do, causes my toes to swell so much that long walks are out.

I used to put Sriracha sauce, hot sauce, salsa, or red chilies in most of our entrees, but now, spicy food burns my mouth.

The slightest amount of salt is now overwhelming. My husband puts salt and pepper on our salads, but my body can no longer tolerate salt, so I have to rinse the salt off the entire salad before I can take another bite. He leaves my salads undressed now because my body is so unpredictable.

Laying in the sun used to bring me peace and make me feel happy, but now, any amount of sun, even it’s only on my stomach with my hands and feet covered, causes the pain in my fingers and toes to intensify. My cheeks are a consistent pink, without any blush. My lower lip constantly peels, and the skin below my lower lip has a burning rash that must be covered with light foundation if I don’t want others to ask what’s wrong with my face.

I have cut out all oils, sugar and processed foods since they cause inflammation. Now I put a little bit of lemon or orange juice on my salads as a light dressing.

With Raynaud’s and peripheral neuropathy, the extremities, which is any part that’s not part of the core, your heart, stomach, organs…etc., don’t get sufficient blood flow and oxygen. Since my mouth, head, fingers and toes are not part of my core, which would be weird, it’s no surprise that I’ve lost some of my locks, and the skin around my mouth is dry. (add’l source: Signs of Anemia (insider.com))

this photo was taken November 20th, 2020
this snapshot of a video of my hands was taken December 17th, 2020, compare how swollen & red they are now.
This change occurred less than a month later. The symptoms came on suddenly.

My long hot showers are no longer an option. Even short, luke-warm showers, cause additional pain. Laying in bed at night with my feet propped up does not alleviate the pain or symptoms. The pain is even worse at night. One evening, I thought I was going to pass out because it felt like my toes were going to explode.  

Pain relief remedies that work for erythromelalgia

I have found relief with cold. I bought mittens and booties that have inserts for ice packs. Some nights, the only way I can get to sleep it to have those ice packs on my feet and hands.

Pain relief for erythromelalgia and Raynaud’s

My thoughtful, loving husband bought me compression gloves and toe socks (order a size up), which help tremendously

When I wasn’t working and could type without excruciating pain, I did research online and found a few wellness businesses offering red-light therapy, aka infrared therapy, to treat erythromelalgia, among other conditions. I bought a hand-held red-light machine a few years ago for my frozen shoulder pain, so I decided to try on my hands and feet.

The 10-minute infrared treatment caused a pins-and-needles sensation the first time I tried it, which freaked me out, but I’ve read that infrared therapy promotes healing, so I decided to give it a chance. When I don’t use the red light on my hands or feet, the pain is worse, so I use it every day before I go to sleep now.

If you have pain, or injuries, you might want to look into red light therapy. Here’s the link to the newer version of the infrared/red light therapy machine I’ve been using: https://joovv.com/products/joovv-go-2-0

To remedy the rash and dry skin under my lip, I’ve had great results with ProCure Hydrocortisone Cream with Calendula which you can find from the company’s website https://www.procureheals.com/products/hydrocortisone/, Amazon, RiteAid and Walgreens. I only use it when I have a flare, or if the area is red. Cortisones are not to be used daily for extended periods of time, since it’s a steroid treatment.

For my peeling lower lip, I use Burt’s Bees natural lip shine in Smooch with a lip brush. I bought a $25 lip gloss that I thought would be pretty and soothing, but, even though it doesn’t appear to have any irritating ingredients, it burns my lips. Sometimes the more expensive products aren’t the ones that work best. Burt’s Bee’s lip gloss makes my lips feel moisturized and heathy and it’s only $7, but the rose color Smooch is much too light for my pale lips, so I’m going to buy a different color next time. Here’s the link to Burt’s Bees lip shine that I like, if you want to try it: https://www.burtsbees.com/product/lip-shine/VM-02054-00.html

What causes erythromelalgia and Raynaud’s

After extensive research, I found that the inactive ingredients in my fast-acting insulin (I have Type-1 diabetes), sodium phosphate, metacrescol and phenol, cause severe destruction. “Sodium phosphate can cause serious kidney damage and possibly death” (1). Metacrescol is a phenol, and phenols are poisons that lead to cell death and necrosis (2).

ingredients in Humalog insulin

Diabetics are more prone to neuropathy, which the doctors I’ve seen have said have also diagnosed me with, even though I haven’t had the painful EMG tests to confirm diabetic neuropathy. After I read that the EMG tests cause pain and can potentially cause nerve damage, I cancelled that appointment.

Diabetics are prone to nerve pain, possibly due to frequent, excessively high and low blood sugars swings, but my blood sugar has been well-controlled for the last 20 years.

Causes of erythromelalgia and Raynaud’s

My hypothesis is that injecting the toxic ingredients from the insulins over the last 20 years, into my body caused neuropathy, nerve pain, erythromelalgia and Raynaud’s. In fact, medications have been shown to cause erythromelalgia and Raynaud’s. (My podiatrist was surprised about the preservatives in my insulin because he uses phenol to deaden (aka kill) nerves!)

I stopped taking insulin altogether, with my endocrinologists okay, after we tested my beta cell count. Since I have working some working beta cells, I can control my blood sugar with a low carbohydrate diet and exercise, but sometimes I only eat 20 grams of carbs in an entire day, and I exercise 2-3 hours to keep my blood sugar stable. Eating so few carbs and exercising excessively, is hardly sustainable. Since all the injectable insulins have the same toxic ingredients, my endocrinologist suggested I try an inhaled insulin.

I’m awaiting approval from my insurance company to use Alfressa, an insulin that isn’t injected, it’s inhaled. (info on Alfressa that isn’t from the drug company:  https://tcoyd.org/2020/09/inhaled-insulin-if-youre-too-high-take-a-hit-of-this/

The original request for the inhaled insulin, Alfressa, was denied by my insurance company, so my doctor has to put in a rebuttal with a detailed explanation with proof that I have negative side effects from the insulins I’ve been taking. The rebuttal was denied so my doctor is going to put in a 2nd rebuttal. Alfressa is expensive so that’s probably why it’s not widely used and why insurance companies don’t want to cover it.

A few weeks after I stopped taking my insulin, the extreme pain went away in my fingers and toes. I no longer use ice packs on my fingers or toes. I can take long walks, eat salt and spices (not a lot, but a little). I can now taker warmer showers, and can lay in the sun, as long as my hands and feet covered.

My understanding is that I no longer have erythromelalgia, but the damage from the insulin medications I’ve been taking, may be irreversible, so I’m dealing with Raynaud’s symptoms. All the treatments I used for erythromelalgia, except for the ice packs, I use for Raynaud’s, which does help.

This photo of my right hand taken March 25, 2021, shows less swelling & redness after stopping insulin.
There is still some swelling, and my hands are always cold due to poor circulation.

I still have pain, swelling, redness, hair loss, dry skin, and cold extremities, but I can still function and no longer panic at night that I’ll have to call 911. I’m still on my low calorie, low carb diet and exercise 2-3 hours everyday to maintain acceptable blood sugars. Once I get the inhaled insulin, my hope it that it will be well tolerated, and I’ll be able to eat more fruit, vegetables and grains, and won’t have to exercise just because I’ve eaten food.

I’m working with a physical therapist, every week, which doesn’t seem to be helping. My physical therapist told me to practice yoga, but my feet and hands turn gray every time I’m in a plank or downward dog. I’m also trying intermittent fasting to give my body extra time to heal so it’s spending less time digesting my food. I eat three meals within an 8 hour time period, and fast the other 16 hours. The intermittent fasting appears to be reducing the swelling in my fingers, but at a really slow pace.

I’ve started meditation, to lower my stress levels, since emotional stress causes horrible pain in my extremities. Trying to meditate and think happy thoughts when I’m in severe pain is difficult, but it is helping move my body to a parasympathetic (healing) state instead of a sympathetic (fight or flight) state.

A point I want to drive home, is that all medicines are poison. Drugs don’t cure us, they kill us. If there is a way you can lower the amount of medication you can take, find a less toxic medication, or eliminate medication altogether with diet, exercise and holistic means, do it now, before it’s too late.

I had a lot more photos of my feet, fingers and toes, that I sent to my doctors, that I haven’t shared in this post. Some of those photos were horrifying and upset me so much, I couldn’t keep them.

While I believe I found the reason for what was causing my erythromelalgia and Raynaud’s, the toxic ingredients in my insulins, I’m going to keep researching, get more tests, and try new methods to heal my body. I’m not giving up. I’ll keep you posted.

Hopefully, the information in this blog post will help you figure out what’s causing your symptoms, so you can get relief.

Let me know how I can help you, and if you have tips for me, please share them in the comments below. Life has taught me that I can’t do everything by myself, I need other people to make me laugh, tell me stories, give me insight, help me, heal me, and hug me.

To watch the YouTube video I created to showcase my story, click the play button below

P.S. This is my 870th blog! I’ve been publishing blog posts on this platform, consistently for over seven years now. I can’t believe it’s been that long. To prevent burnout, and to provide helpful, interesting, educational, unique content, I’ll be posting blogs once a week from now on instead of twice a week.

I don’t make any money on this platform. If you’d like to donate to my page, to cover website fees, click the PayPal link below. Any amount is welcome, no matter how small. Thank you!

https://www.paypal.com/donate?hosted_button_id=Z6BNSVHQWH478

Sources:

  1. NIH. US National Library of Medicine. Medline Plus. “Sodium Phosphate: MedlinePlus Drug Information.” Online. Accessed 3.25.21. https://medlineplus.gov/druginfo/meds/a609019.html#:~:text=Sodium%20phosphate%20can%20cause%20serious,kidneys%20are%20not%20working%20well
  2. John W. Downs; Brandon K. Wills. “Phenol Toxicity.” NCBI, National Center for Biotechnology Information. January 26, 2021. Online. Retrieved 3.25.21.  https://www.ncbi.nlm.nih.gov/books/NBK542311/

3. “Toxicity of insulin due to phenol and metacresol” Diabetes Forum • The Global Diabetes Community https://www.diabetes.co.uk/forum/threads/toxicity-of-insulin-due-to-phenol-and-metacresol.96246/ Phenol and metacrescol: “ Both of these substances are very toxic”

4. “Phenolic excipients of insulin formulations induce cell death, pro-inflammatory signaling and MCP-1 release” https://pubmed.ncbi.nlm.nih.gov/28962351/  NIH. PubMed.com Dec 6, 2014.

5. “Peripheral Neuropathy Fact Sheet”  National Institute of Neurological Disorders and Stroke https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Peripheral-Neuropathy-Fact-Sheet

https://www.epa.gov/sites/production/files/2016-09/documents/phenol.pdf  

Metacrescol is a crescol. “  meta-Cresol…”It is a derivative of phenol and is an isomer of p-cresol and o-cresol.[3],

https://en.wikipedia.org/wiki/M-Cresol#:~:text=meta%2DCresol%2C%20also%203%2D,%2Dcresol%20and%20o%2Dcresol

“Coexistence of erythromelalgia and Raynaud’s phenomenon” Journal of the American Academy of Dermatologyhttps://pubmed.ncbi.nlm.nih.gov/14988692/#:~:text=Erythromelalgia%20is%20characterized%20by%20spontaneous,followed%20by%20cyanosis%20and%20rubor.

“Erythromelalgia” NORD (National Organization for Rare Disorders). Published
March 07, 2018 https://rarediseases.org/rare-diseases/erythromelalgia/

“Necrosis: MedlinePlus Medical Encyclopedia” MedlinePlus https://medlineplus.gov/ency/article/002266.htm#:~:text=Necrosis%20is%20the%20death%20of,the%20condition%20is%20called%20gangrene

“What Is Gangrene? Types (Fournier’s, Gas, Wet & Dry) & Treatment” eMedicineHealth published April 27, 2020 https://www.emedicinehealth.com/gangrene/article_em.htm

“Gangrene” Johns Hopkins Medicine https://www.hopkinsmedicine.org/health/conditions-and-diseases/gangrene

“Sepsis” Mayo Clinic. Published January 19, 2021. https://www.mayoclinic.org/diseases-conditions/sepsis/symptoms-causes/syc-20351214

“Gangrene: Symptoms, Causes, Diagnosis, Treatment, and Prevention.” WebMD. https://www.webmd.com/skin-problems-and-treatments/guide/gangrene-causes-symptoms-treatments

yoga flow for inflexible beginners (30-minute flexibility routine)

(if you are viewing this on email or on social media, please visit site at http://www.realdiethelp.com for the most updated version of this post; it looks better, and it shows me an accurate count of views)

To go straight to this 30-minute yoga practice, scroll to the bottom of this post

Even though I’ve been practicing yoga for over 20 years, I still can’t touch my toes. You don’t have to be flexible, or good at yoga, to practice it and enjoy it. My favorite yoga teacher, Susan McCrea, who has been instructing yoga for over 45 years, agreed to a virtual yoga session, and share it with you.

“After graduating from UCSD, McCrea went on to become a professional dancer, moving to Los Angeles when she was 28 years old. Not long after arriving in LA, she landed her first gig as a dancer in “Perfect,” a movie starring John Travolta and Jamie Lee Curtis.” She formed a dance group, Dangerous Curves, and toured around the world (1). Susan McCrea was also a trainer for athletic teams (1).

How long does it take to become flexible?

Susan McCrea continues to teach yoga and dance classes in her 60’s. Yogi Susan was a professional dancer and told me that she too, wasn’t able to touch her toes, and, when she was younger, she was going to be kicked out of a dance program due to her inflexibility, so she practiced yoga 45 minutes, five times a week, and was able to touch her toes, and also become flexible, throughout her body in about a year. It takes time (a long time for some), and consistency to achieve flexibility. I found Susan’s story motivational, so I’ve started practicing yoga daily, to see if I can become more flexible, since tightness can lead to pain and injuries.

Join us, by playing the yoga workout below, designed and narrated by Susan, for a 30-minute yoga flow. This beginner yoga session was specifically tailored for people like me, who aren’t flexible.

Let me know how you felt after the workout, if you liked it, if it was easy or difficult, and if you prefer longer or shorter yoga classes.

If you liked this video, please click the thumbs-up button, and comment below, which will notify google to recommend this video to other people who enjoy yoga.

P.S. Normally I practice yoga in bare feet, but it was cold outside when this video was filmed, and I wanted to keep by feet and toes warm, so I’m wore compression toe socks that I purchased online from:

(order a size up).

(1). Source: https://www.ranchosantafereview.com/sdrsf-susan-mccrea-yoga-drums-2016sep01-story.html

P.S. This is my 869th blog! I’ve been publishing blog posts on this platform, consistently for over seven years now. I can’t believe it’s been that long. To prevent burnout, and to provide helpful, interesting, educational, unique content, I’ll be posting blogs once a week from now on instead of twice a week.

I don’t make any money on this platform. If you’d like to donate to my page, to cover website fees and get rid of pop-up ads, click the PayPal link below. Any amount is welcome, no matter how small. Thank you!

https://www.paypal.com/donate?hosted_button_id=Z6BNSVHQWH478

ab exercises that don’t hurt your back (and burn off more belly fat)

(if you are viewing this on email or on social media, please visit site at http://www.realdiethelp.com for the most updated version of this post; it looks better, and it shows me an accurate count of views)

Some abdominal (aka ab) exercises cause back pain, due to rounding and stress on the spine. Crunches, also known as sit-ups, are a common exercise that will hurt your low back, and only tones (strengthens) the upper abdominal muscles. The lower abs and the side abs (obliques) are usually weaker than the upper abs, so you don’t need to do crunches/sit-ups anymore. In this video, I show exercises that work (tone and strengthen) your core, your upper and lower abs, and obliques. What’s great about these is that they work multiple muscle groups so you’ll burn more belly fat and gain more strength, than crunches or sit-ups.

  • Hamstring floor slides work the back of the legs, but they also target the lower abs. See video at the end of this post on how to do these. Start with one set of 8 reps, progress to 10, then 12, then 15 reps. You can increase your sets to 2, then 3, over time.
hamstring floor slides

  • Farmer’s walk with one heavy dumbbell. This exercise works your obliques and balance.
farmer’s walk with one heavy dumbbell
  • Leg lifts work your lower abs and your balance since you are balancing on one foot.
single leg-lifts
  • The side plank works your shoulders and your obliques so your low back won’t hurt (unless you fall over!). You can start with an elbow plank, with both feet on the ground, with the top leg in front of the other leg to help you with balance. Then work up to a full plank with your arm straight with your palm on the ground, and you can lift your other arm up and your top leg up for the advanced version, shown in the bottom photo.
side elbow plank
side plank with leg raise

Kettlebell or dumbbell windmills target the obliques, challenges your balance, strengthens your shoulders and increases the range of motion in your shoulders. If you have shoulder issues, don’t put the weight in the arm that’s above your head. Start with no weights, then progress with light weights. I’m using a 7lb kettlebell which is the right weight for me (if the weight was any heavier, I couldn’t do this exercise with good form, and I definitely couldn’t do 8 reps). Start with one set of 8 reps, progress to 10, then 12, then 15 reps. You can increase your sets to 2, then 3, over time. Take a break between each set. See video below for all the variations, with modifications.

kettlebell windmills

Oblique repeater knees work your balance and your obliques. You can hold onto a chair if you want to concentrate on the obliques without putting any focus on balancing.

oblique repeater knees ending position, step 2

To summarize:

Ab (abdominal) strengthening exercises that don’t hurt your back:

1. hamstring floor slides

2. farmer’s walk

3. leg lifts

4. side plank

5. kettlebell or dumbbell windmills

6. oblique repeater knees

Keep in mind that abdominal exercises will strengthen the muscles and keep them tucked in, but if you need to lose belly fat, you’ll want to reduce dairy, meat, processed foods, and sugar.

To see these exercises, play the YouTube video below 

P.S. This is my 868th blog! I’ve been publishing blog posts on this platform, consistently for over seven years now. I can’t believe it’s been that long. To prevent burnout, and to provide helpful, interesting, educational, unique content, I’ll be posting blogs once a week from now on instead of twice a week.

I don’t make any money on this platform. If you’d like to donate to my page, to cover website fees, click the PayPal link below. Any amount is welcome, no matter how small. Thank you!

https://www.paypal.com/donate?hosted_button_id=Z6BNSVHQWH478

Vegan Keto oil-free roasted cauliflower

If you want to improve your health and/or lose excess weight, removing oils from your diet is not as hard as completely revamping your diet, and the weight will come off faster than you’d think. Most oils are a whopping 120 calories for just one tablespoon. I made this oil-free roasted cauliflower and it came out, crispy, flavorful, with a touch of sweetness, so I wanted to share it with you.

Ingredients:

  • 1 head cauliflower, chopped into bite-sized pieces
  • 1/4 cup nutritional yeast (this gives it a subtle cheesy flavor)
  • 2 teaspoons paprika
  • salt and pepper (to taste)
  • bunch of fresh cilantro leaves

Place cauliflower pieces on a parchment paper-lined cookie sheet. Spread out the cauliflower pieces so that more edges brown. In a small bowl, mix nutritional yeast, paprika and 1/4 teaspoon of salt, then sprinkle spices evenly over cauliflower. Roast 425 degrees for 15-20 minutes (check every five minutes to make sure the spices don’t burn). When the spices turn a golden brown, flip cauliflower pieces over to brown the other side.

Reduce heat to 350 degrees and bake another 5-10 minutes. (I taste the pieces during cooking to determine doneness. I like my cooked so that my teeth can sink into the pieces easily, but are still slightly crunchy.)

Remove from heat and let cool on counter a few minutes. Add a handful of washed, chopped, fresh cilantro. You can add black pepper and additional spices on top too. I like to eat the roasted cauliflower pieces, warm with hummus dip, or I toss them into a soup.

%d bloggers like this: