Category Archives: Uncategorized


Posted by Beverleigh H Piepers RN, Dated 18-1-2016


You could have been super busy on New Year’s, returning from a vacation or from a short getaway or even a party or fun celebration – and didn’t really have time to create your goals yet for the new year. Don’t worry, there is still time. You don’t have to be official and start on January 1st. You can start on any day of the year.

Composite image of new years resolutions on january calendarHere are some of the common goals of diabetics for the new year…

1.  Learn about the Weston A Price Foundation diet and switch your eating plan.
2.  Learn about – and follow the Glycemic Index.
3.  Take herbs for lowering your blood sugar.
4.  Clear up all infections – gums, toenail, yeast, etc.
5.  Start taking supplements.
6.  Get your vitamin D levels checked.
7.  Change aluminum pots and pans to stainless steel.
8.  Start walking more.
9.  Get a dog that likes to go for walks.
10. Pet the dog for consolation (instead of eating).
11. Eliminate all wheat from the diet.
12. Eliminate all sugar from the diet.
13. Stop eating foods with MSG in it.
14. Start gardening.
15. Buy heirloom seeds.
16. Start bicycling.
17. Go interview farmers about their grass fed beef.
18. Use the services of a herbalist.
19. Use the services of a nutritionist.
20. Use the services of a chiropractor.
21. Use the services of a massage therapist.
22. Spend more quality time with family.
23. Give up alcohol.
24. Eat two solid meals a day.
25. Change the grocery stores you go to.

What are your goals for this year? Many people don’t only have one goal; they have multiple goals. And by looking at the list, you see it’s entirely possible to accomplish five goals in one month. The first month, you could accomplish #1, 11, 12, 20, and 24. The second month, you could accomplish #7, 8, 13, 22 and 23. The more goals you achieve, the better you’ll feel both psychologically as well as physically.


Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva



Posted by Beverleigh H Piepers RN, Dated 24-11-2015

Getting through the holidays as a Type 2 diabetic can be challenging with all of the scrumptious food at your disposal. You’ve got to take extra caution in monitoring your blood sugar as you consider which foods you should and shouldn’t be eating. The situation becomes further complicated if you enjoy having a drink every now and again for, during the holiday season, nothing says celebration like making a few toasts to the family and the new year.

Cocktails Collection - CosmopolitanAs a diabetic, you should be aware of the “do’s and don’ts” of alcohol. Even if you only enjoy having a simple drink here or there, you should know how alcohol can affect you. In the end, there are some ways to enjoy an occasional cocktail, when mixed with care. As with food, every alcoholic mixed drink contains a different amount of calories, fat, and sugars, depending on the ingredients, so learning to craft a healthier recipe is an excellent way to enjoy without guilt or worry.

First of all, be aware of the effects alcohol can have on you. Drinking alcohol, even a few drinks, can increase not only your blood sugar but also your blood pressure. And in some cases, it can cause a rapid and drastic drop in blood sugar levels, which can also cause complications. Drinking alcohol can interfere with diabetes medicine, insulin, and other medications, and it can stimulate the appetite and lower your inhibitions.

With the above effects in mind, it is recommended you limit your alcohol consumption to one or two drinks a day for women and men, respectively. Enjoy your drink with a snack or a meal that follows your usual healthy eating guidelines, such as whole grain crackers, light popcorn, or low-fat cheese. And when crafting cocktails or mixed drinks, think outside of the soda and the juice-based mixers. Instead, opt for homemade mixers with fresh citrus (like lemon and lime juice), fruit-flavored spritzer water, and diet club soda.

Using a base of hand-squeezed lime or lemon juice, muddled herbs, such as mint, and a splash of sugar-free seltzer water, you can create some diabetic-friendly cocktails. You can even filter, dramatically reducing the alcohol and sugar content of wine by mixing it with equal parts of seltzer water over ice. Garnish with a slice or two of orange, and your healthy holiday mixer is complete.

As always, remember to keep your alcohol consumption to a well-balanced, moderate level, and don’t forget to check your blood sugar levels.

Glasses of cocktails on bar backgroundCitrus Wine Spritzer. This bubbly, refreshing spritzer contains relatively little alcohol and can be the perfect after work or social mixer. Makes four drinks…

4 wedges lemon
4 wedges lime
1 cup white wine
1 cup citrus flavored seltzer water

1. Fill four glasses halfway with ice. Squeeze 1 lemon and 1 lime wedge into each glass.
2. Pour ¼ cup wine and ¼ cup seltzer into each glass. Stir gently and serve.

Lite Mint Julep. The Kentucky Derby classic cocktail gets a makeover in this diabetic-friendly version. Makes four drinks…

4 lemon wedges
¼ cup fresh mint leaves
¼ cup bourbon or whiskey
1 cup diet club soda or plain seltzer water
Crushed ice

1. Squeeze lemon wedges into a tall cocktail shaker; leave peels in the bottom of the shaker. Add mint leaves; crush gently into lemons. Add bourbon; shake gently.
2. Fill four cocktail glasses almost entirely with ice. Strain bourbon mixture into glasses; fill each glass with about ¼ cup club soda. Stir gently and serve.


Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva



Posted by Beverleigh H Piepers RN, Dated 21-10-2015

Closeup of ingredients list of granola health bar with forms of sugar highlighted...

Closeup of ingredients list of granola health bar with forms of sugar highlighted…

“Bad things” happen when you include high fructose corn syrup in your diet.

In one study, healthy individuals consumed either glucose or fructose-sweetened drinks. The drinks were made up of either 25% of the calories from glucose or 25% of the calories from fructose. They consumed the sweetened drinks for 10 weeks.
The group that consumed the fructose had…

– developed insulin resistance,
– their abdominal fat increased,
– their blood sugar level, and
– insulin levels increased.

In various other studies, there is an increase in gout episodes, even in those who never had gout before. This is a frightening thought because it means thousands of children will end up with gout – and gout is a very painful disease to have….

– imagine how hard it would be to watch your child suffer from gout for a few weeks at a time,
– how difficult it would be to have to give your child medications for gout that are toxic in many ways, and
– how much time it will take out of your regular schedule to have to attend to this new health issue.

Children already have developed gout from eating a lot of foods with high fructose corn syrup. This isn’t a theory that hasn’t been proven. It’s reality.

High fructose is a killer. That’s the bottom line. Do you really want it in your diet or your family’s diet?

In the next article, find out whether or not sugar is addictive and what’s the evidence about it?

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva


Posted by Beverleigh H Piepers RN, Dated 9-9-2015

Laughter Is The Best Medicine card with bokeh background

There’s a YouTube channel called Glucose Meter Duo that delivers diabetes news with quite a bit of humor. You’ll laugh at least a few times when you see this segment…

Humor is a neglected strategy in health, but it can reduce fears and stress and create more effective health care teams according to researchers in Canada at the Hamilton General Hospital. How much humor are you getting in your life each day?

In another study on humor, the researchers confirmed humor therapy decreased agitation in elderly residents of a Sydney Australia Nursing Home and increased their happiness.

Seems like a no-brainer! Did they do the research so we could say laughter is evidence-based? And are there people out there – other than scientists – who have to have evidence?

Oczkowski, S. Virtuous laughter: we should teach medical learners the art of humor. Crit Care 2015 May 11; 19:  222.
Low, L.F., et al. The effects of humor therapy on nursing home residents measured using observational methods: The SMILE cluster randomized trial. J Am Med Dir Assoc 2014 Aug; 15(8): 564-9.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva



Posted by Beverleigh H Piepers RN, Dated 16-6-2015

glycemic indexQuizzes are fun and here are several questions about the Glycemic Index. Knowing these answers is important because it can help you regulate your own blood sugar levels. Doing what you can to keep your blood sugar levels closer to normal via diet is possible, and knowing how to avoid High Glycemic Index foods is a big part of it.

1. The Glycemic Index is a scale from 0 to 100 that measures carbohydrate foods. True or False?

2. Fats can also be given a Glycemic Index. True or False?

3. Protein foods may also be given a Glycemic Index. True or False?

4. Dairy products are protein foods and carbohydrate foods; therefore, they have a Glycemic Index.
True or False?

5. Nuts are protein foods so they don’t have a Glycemic Index. True or False?

6. The fruits with a low Glycemic Index include cherries, grapefruit, and apples. True or False?

7. The vegetables that could have a higher glycemic index are ones that are starchy vegetables such as corn and potatoes. True or False?

8. The high fiber grains are healthy for you and have a low-Glycemic Index. True or False?

9. If a food is organic, it will have a lower Glycemic Index than a non-organic food. True or False?


1. True.
2. False. The Glycemic Index only measures carbohydrate foods; however, if a nut also contains carbohydrates, it will have a Glycemic Index.
3. True. Protein foods such as animal meats, poultry and fish do not have a Glycemic Index because they are protein and fat with no carbohydrates. However, any protein food that may also contain carbs has a Glycemic Index.
4. True.
5. False. Nuts are fat foods and the Glycemic Index only refers to carbohydrates, not fats. Nuts do contain a little protein, but it is not much. Nuts such as peanuts and cashews contain a little carbohydrate; thus these nuts will have a Glycemic Index.
6. True.
7. True.
8. False. Just because a food is high fiber does not mean it has a safe Glycemic Index.
9. False. The organic part of a food has nothing to do with its Glycemic Index.


Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva



Posted by Beverleigh H Piepers RN, Dated 16-2-2015

How do you really feel about keeping all those surplus clothes and food items that are preventing your cupboards from closing properly? Maybe they are unconsciously stressing you out and so you avoid them – telling yourself one day you will get around to cleaning them out.

Clearing them out – as well as other parts of your life sooner than you had planned, will do wonders for your life and here’s three key areas to begin with…

Oven roasted vegetables1. Detox Your Diet. Detoxing to many people means going on a vegetable and fruit juice diet only – but there are many other ways beyond this that needs detoxing. Maybe starting with ditching some eating habits that aren’t doing you any favors when you are living day-to-day and are not on a juice detox. You could choose to do this by starting with eliminating any one of the following categories first…


refined sugars agave syrup, high fructose corn syrup, honey (the non raw variety), table sugar

– gluten

– artificial colorings and flavorings (so opting for cleaner meals mainly made by you so you know what is in them)

2. People in Your Life. Many people do not realize how weighed down they are in life by people who make them feel bad about themselves. Well, this doesn’t have to carry on. Whatever you start with – reducing your Facebook friend list to only those you speak to regularly, to going through your phone and deleting numbers of people you never speak to or would rather not speak to ever again. Be as ruthless as you like because at the end of the day these are the type of people that sap all your positive energy. Then you will have more free time to spend catching up with those that make you feel great, whose company you enjoy.

3. Your Wardrobe. Perhaps the wardrobe is the place where you need to be your most ruthless. Many items of clothing you haven’t worn in a long time simply represent who you once were. It is time to let go of that person and make space for who you are today. Don’t keep anything that doesn’t fit, or anything that has reached it’s expiry date – just think someone else would benefit more from it than you would storing it in a wardrobe like a museum.

Keeping old possessions, including clothes, food, and holding onto friendships that make you feel bad about yourself does not help you to feel great. Remember stuff is just stuff, we cannot take it to our grave. Wouldn’t you rather have a handful of good quality friends you can rely on than many that may not have your best interests at heart and will only sap you of your positive energy?

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva


Ladies – Overcoming Your Gym Fear

Ladies – Overcoming Your Gym Fear
Posted by Beverleigh H Piepers RN, Dated 9-12-2014

If you’re a female with Type 2 diabetes looking to get healthier, lower your blood sugar and shed a few pounds or gain more muscle strength, chances are you’re thinking about signing up to a local gym. You want to get in there, do some strength training and get your cardio work in.

But, you’re feeling a little anxious…

* you’re worried what other people will think of you as you are a little overweight.

* you’re worried about exercising in the company of men.

* you may be worried you just won’t know what to do when you get to the gym and suffer embarrassment from this.

Aerobics DetailIf these are all thoughts running through your mind, rest easy – they are all easily overcome.

Here’s how to get past gym fear so you can get on to a new, fitter you with lower blood sugar levels…

1. Book A Session With A Trainer. First, if lack of knowledge is what’s stopping you, it’s time to book an introductory session or two with a trainer. They’ll show you the ropes and help you feel that much more confident each time you step foot in the gym.

You don’t necessarily have to train with them on an ongoing basis if your budget is limited, but one or two sessions will be the perfect way to jumpstart your effort.

2. Join An All Female Gym. It’s also a wise move to consider joining an all female gym. If you’re uncomfortable exercising around the men in the weight room, this is the ideal solution.

Or, look for a gym with an area just for females. Many now introduce this so will give you a place to do your workout worry free.

3. Dress Comfortably. It’s also important you dress comfortably. While you may want to keep up with the latest fashions in workout wear, remember if you aren’t comfortable, you will be miserable the whole time you’re there.

Dress in something you feel good in. Function should always come first when choosing workout wear, fashion second. Not the other way around.

4. Take A Friend. Finally, you might also want to consider taking a friend with you. If you have a family member, co-worker, or friend who’s looking to get in shape as well, go about this mission together.

Having another friendly face by your side can make it much easier to face your gym fears and also make the workout much more enjoyable as well.

This gym buddy set-up may also help you stick with it better, which will then mean better results for both of you.

So don’t let gym fear get to you any longer. There is always a way to overcome whatever issue you are facing so you can get on to becoming a fitter you in control of your Type 2 diabetes, your blood sugar and your body weight.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

Smart Move in the Schools or Not? Part 2

Smart Move in the Schools or Not? Part 2
Posted by Beverleigh H Piepers RN, Dated 29-10-2014

Group of teen school child with book.  Isolated.Did you have time to think about the nutrition curriculum? What did you think about it? Will it work in the schools or not?

There are always pros and cons to everything. I thought I’d list some here and perhaps you could add some of your own in the blog comments.

Pros and Cons To Initiating This Program…

Will increase awareness of obesity

Con:  Whatever you focus on, you get more of. Perhaps a better focus is health, not obesity.

With the children making better choices in food, they should be able to concentrate better and remember more. Also their IQ should rise.

 Con: Low-income children might still not have the opportunity to make any changes, as they aren’t the ones purchasing the food in the family. Lunch menus at the school would have to change, and if the school cafeteria is not ready to make the changes, students will notice the inconsistency and do nothing different.

Perhaps the program will replace some of the excessive testing that has been initiated with the Common Core Standards.

Con: Where will it fit in the present curriculum? Will it replace more reading or history classes? The curriculum has already been whittled down, leaving out important subjects.

The teachers may also benefit from learning the curriculum principles.

Con: What teacher is going to feel confident in the subject matter? Now they have to act as a nutritionist!

So what do you think about the matter?

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

New Test to Replace the Hemoglobin A1c Test?

New Test to Replace the Hemoglobin A1c Test?
Posted by Beverleigh H Piepers RN, Dated 10-10-2014

The Hemoglobin A1c test measures blood sugar control over the last three months. It’s a sure way for health professionals to verify whether or not a diabetic is lying about what he or she has been eating.

Is there a new test to replace the HbA1c test?

Is there a new test to replace the HbA1c test?

Well now, the Hemoglobin A1c test may have to take a back seat to the new serum glycated albumin (GA) test. This test measures a shorter time frame and may be more useful.

It doesn’t mean the doctors still won’t measure the Hemoglobin A1c test. Actually, they’ll still need it because by looking at the ratio of GA to Hemoglobin A1c, the doctors may be able to correlate the pancreas ability to secrete insulin and also tell how much fluctuation in blood sugar occurred.

At two medical schools in Korea, doctors tested 42 volunteers with diabetes, both Type 1 and Type 2, looking for these relationships.

They found the ratio of GA to Hemoglobin A1c was significantly higher in Type 1 diabetics than Type 2 diabetics. The same ratio was correlated with the fasting plasma glucose.  They concluded that GA is a better test than fasting plasma glucose levels and the GA/Hemoglobin A1c ratio could predict insulin secretory function.

One more thing you should know – so far this has only been tested by these Researchers in children who are diabetics, not adults.

Just when you finally get the whole lab tests for diabetes down cold, the profession wants to change it! You already know you should always have a fasting blood glucose done when you go to the doctor, as well as a hemoglobin A1c, and an insulin level. Now they’re proposing the addition of glycated albumin.

Something to think about but don’t lose sleep about it!

Source: Lee, J.W., et al. Serum glycated albumin as a new Glycemic control for pediatric diabetes. Ann Pediatr Endocrinol Metab 2014 Dec; 18(4): 203-13.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

3 Tips To Remember Before Doing Sprint Training…

3 Tips To Remember Before Doing Sprint Training…
Posted by Beverleigh H Piepers RN, Dated 8-10-2014

Sport - Runner. Man running with concentration, determination anIf you’ve been working out a while and are reading more information on what type of exercise is best suited to help you achieve optimal progress with your workout routine, you have likely read that sprint training is going to be most ideal when it comes to burning fat, increasing your fitness, and moving forward.

But, before you jump onto the bandwagon, there are some important points you should know to help ensure you go about adding this exercise safely. If you do it incorrectly, you could quickly find yourself injured and not exercising at all.

Clearly that isn’t what you want, so take some safety tips to ensure it doesn’t happen to you.

Here’s what to know…

1. Start Slowly. First, make sure you start your sprint training slowly. Don’t go out and then do 10 sprint intervals right off the bat. Doing so is a very fast way to set yourself up for injury.

Instead, start with 3 to 4 and build up from there. Do it in conjunction with your usual cardio training if you have to at first.

2. Use Longer Intervals At The Beginning. Next, also consider using longer interval when you are just starting sprint training. Rather than using 20 second intervals which would be very, very intense due to their ultra-short duration, try 60 second intervals. These will call more upon your endurance skill but won’t be done at quite as fast of a pace.

When it comes to injury risk, the faster the pace, the higher the risk so this can safeguard you when you first start.

3. Be Mindful Of Your Warm-Up. Finally, also be sure you are being very mindful of your warm-up protocol. If you are not warming up fully, you are going to be putting yourself at risk. It’s that simple.

Remember you will need to do a longer warm-up for sprint training than you would a regular cardio session again due to the intensity demands being placed on the body.

So keep these quick tips in mind and always make sure that you are preparing yourself fully when you begin sprint training. If you start off on the wrong foot, you may not enjoy sprint training at all and this could lead you to forgo doing this exercise again.

It is beneficial, so start of properly so that you can include it in your routine for years to come.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva