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Diabetes Resources And Support Groups

One fortunate fact is that there are a substantial amount of resources available for those living with diabetes, or who have pre-diabetes. The American Diabetes Association is one of the largest and most well known diabetes organizations in the country and offer a lot of resources through their own organization, as well as links to other groups and events that can be useful. For the page for their Oregon/SW Washington page you can check that out Here. On this page you can look to the options on the left to navigate through such things as the E-newsletter archive, local events, resource list, support groups, and so on. I highly suggest their online forum community which can be found Here. Below is also a list of Portland/Beaverton support groups. Over time I will add more resources on this page, and would be happy to add any resources that are suggested to me.

Legacy Good Samaritan Hospital – Wilcox ACR 104
2211 NW Marshall St
1st Monday of every month from 7:00 p.m. to end
Adults with type 1
Contact: Summer Street 503-267-6508 or

Providence Portland Medical Center – Social Room
4805 NE Glisan St
3rd Tuesday (no August or December) from 6:00 p.m. to 7:30 p.m.
Contact: 503-215-6628

Diabetes Education Classes
Kaiser – All Locations (Longview to Salem)
Call for locations and class times
Contact: Shawna Care at 503-240-3911 or 1-866-301-3866 option 1

IRCO Senior Services Diabetes Support Group
East Portland Community Center
740 SE 106th Ave
Portland, OR 97216
1st and 3rd Mondays of the month from 1:00 p.m. to 2:30 p.m.
Contact: Rachel Bowen or Leslie Jung at 503-988-6073

Elsie Stuhr Senion Center
5550 SW Hall Blvd
1st Thursday of every month from 1:00 p.m. to 3:00 p.m.
Adults with type 2
Contact: Ann Satterfield at 503-629-6342

Providence St. Vincent Medical Center, Room #4
9205 SW Barnes Rd
2nd Thursday of the month (no August or December meetings) from 6:00 p.m. to 7:30pm
Contact: 503-215-6628

What Is Heart Disease?

Heart disease and the resulting complications and conditions results in 30% of deaths each year in the United States, it is the leading cause. The unfortunate fortunate fact is that the vast majority of these are completely preventable. The first step, however, is knowing what heart disease and heart attacks are. Below I have compiled some videos explaining what heart disease is and many of its implications, thanks again to Khan Academy.

Heart Disease and Heart Attacks: Basics of heart disease, heart attacks, heart failure, angina, cardiac arrest. Special thanks to Edward J Perper, MD for help in clarifying certain aspects of this video. Licensed under CC-BY-SA

Thrombo-emboli and Thromboembolisms: Clarifying difference between a thrombus and an embolus (and between thrombosis and embolism)

Stenosis, ischemia and heart failure: Clarifying a bunch of medical terms around heart disease

Strokes: Basics of strokes

What is Hypertension?

Many of us today whether we know it or not have high blood pressure, but this pre or full hypertension. Many of us aren’t really all that familiar with what our readings mean though, so below I have posted a few short videos by Rishi Desa M.D. that can help explain the topic.

What is hypertension?: Learn the categories of hypertension for systolic and diastolic blood pressures. Rishi is a pediatric infectious disease physician and works at Khan Academy.

Hypertension symptoms and categories: Learn the most common symptoms (or lack thereof!) and the two major categories of hypertension. Rishi is a pediatric infectious disease physician and works at Khan Academy.

Hypertension effects on the blood vessels: Learn about how hypertension can cause damage to the large/middle sized arteries as well as the small arteries and arterioles. Rishi is a pediatric infectious disease physician and works at Khan Academy.

Hypertension effects on the heart: Learn 2 major heart problems that hypertension can cause. Rishi is a pediatric infectious disease physician and works at Khan Academy.

4 lifestyle changes to help manage hypertension: Remember that a good diet, exercise, losing weight, and quitting smoking can lower blood pressure! Rishi is a pediatric infectious disease physician and works at Khan Academy.

Please let me know of any other resources any of you find on this topic or others!

The Fitness Assessment

Each new client begins with a comprehensive fitness and health assessment, which is generally considered the most important tool available to a personal trainer. This is because it gives us a pretty well rounded look at several aspects of your health when you start a program that let me develop the most safe and efficient strategy and method for achieving your goals. It also lets both of us know how well a particular mode of training is working in an objective and accurate fashion as we go through a program, as well as how well it was achieved at the end of any period of time, whether this be every three months or so as a health status update of sorts, or if it is at the end of your time training with me to see how far you’ve come. It is important, however, to take a moment and point out what a fitness and health assessment is not: while it can give some excellent data on not just fitness and mobility, but markers for heart health and many risk factors as well, it is not the same as or adequate compared to a checkup or diagnostic evaluation by a doctor or like medical professional.

That aside, let’s take a look at how the process works and what we will actually do during your assessment. Each of my clients fills out a form that will help me see their current health situation and their health history, including some family history for the purposes of seeing risk factors. This will cover topics such as any pain and discomfort experienced, family and self history of diseases ailments or injuries as appropriate, your activity level and work/home environment, stress levels, any kinds of medications or supplementation, and some other topics and figures. This form is preferably done in advance as this saves a lot of time, and we will go over the information you provide when we have our first session. I’ll take a moment to note that all of your information is completely confidential. Also, if you do have a medical condition, depending on its nature you may be asked to seek the assent of your primary care or most relevant physician that you are healthy enough to partake in an exercise regimen, along with requesting any indications of contraindications (things we should either do or avoid) for your given situation.

Along with and after looking over your form and speaking about some elements of it, we will discuss the goals you are looking to reach and anything else you have questions about. We will then gather several measurements, such as your resting heart rate, blood pressure and body composition. Your resting heart rate and blood pressure readings will give us an indication of your overall heart and cardiovascular health as well as somewhat about your body’s potential fitness conditioning. The body composition test is done by using a measuring tape to find the circumference around numerous points on the body, as well as a caliper test, in which a device is used to pinch the skin at several more points. These two methods will give us readings, which by themselves will let us chart your progress over time when it comes to muscle size and body fat, but when put into an algorithm and calculated will tells us your lean and fat body weight and percentages so that we can tell exactly what any weight gain or loss means during and after your program.

We then move on to postural and functional movement assessments. Here I will see how you hold yourself during standing as well as how you execute certain movements. This will tell me what muscles and joints are out of balance (which are possibly too strong, tight, or short, and which may be too weak, loose and stretched out, which inhibit proper movements) and are likely already causing pain and dysfunction, or what will need to be strengthened and what needs to be loosened up in the pursuit of your goals and lowering risk of injuries. What particular tests we do to find any potential imbalances are based on each individual persons situation.

Finally we conduct any performance based tests depending on what your particular goals are, which can be any number of tests for some of the following goals, among others:
-muscular endurance
-cardiovascular endurance

Other tests and questions get covered in this process, but that is the general structure: filling out and discussing the form, body measurements, posture and practical analysis, followed by any performance tests. This is all generally done across two one hour sessions, with it transitioning into a workout depending on the time flow. Make sure to wear comfortable exercise ready clothing for both sessions, if there are two, so that measurements can be taken in an accessible manner, and please ask any questions during and in advance of your assessments!

But unhealthy foods taste so good!

In a big way this can be very true, and it is no mistake. I haven’t had a McDonalds egg and cheese biscuit in over 10 years and I still start drooling every time I drive by with my window down. Fast food, “reduced” fat or sugar foods, and really just about any processed food (which is more than you think) are designed for appeal on the chemical level.  Manufacturers do a lot to alter how food tastes and feels so that anything else just won’t cut it for us any more, making many people dislike healthier, less processed, foods. These chemically manufactured foods much more strongly affect the pleasure centers of our brain. But how do they manage such mind control?

The fact is, fats and sugar are already so appealing to our taste buds and mouth, they just taste and feel good. For millions of years of human and primate history, food has been scarce, and I’m not talking one meal a day, but maybe regular periods of not eating for days at a time. Our body and our mouth knows a good source of calories when it finds it; sugar and fat are a gold mine for calories. This isn’t a bad thing either; what would be bad is if our bodies didn’t like foods that offered the calories we need. If it didn’t then our species would have starved to extinction in its very infancy! The scientists who help design processed foods certainly know this, and have been designing foods with this in mind. They design foods that are chalked with high sugar content and loaded with fat, low in fiber (which can dilute the taste of sweetness), protein, and other ingredients that may be more healthy but more expensive, and may not deliver that mouth watery savory fat or sweet sugary taste they want to addict you to.

Now, I know most of you are aware of this. We like sugar and fat, and processed foods are full of it; no real news there. Sugar by itself isn’t very good for us (I’m not telling you to abstain from whole fruit), and too many of the wrong fats would certainly be a big step in the wrong direction. But it goes much further than this. These food scientists have made artificial ’0′ calorie sweeteners, like Sweet N` Low, Splenda, and other similar brands. Also there is a category of food additives generally referred to as ‘natural flavors,’ which enhance the mouth-feel of a food similar to fats, giving it a savory or creamy feel. Either one by themselves, or together, creates a biological appeal for our tongue that far surpasses anything ‘real’ food can realistically present. This has a number of negative effects, on top of the consumption of these ingredients that are by themselves quite bad for us as most are toxic or are known to contribute to cancers and other diseases.

Let’s start with artificial sweeteners. Our body has a slightly different digestion process for proteins, fats, and carbohydrates (including sugar). One of the things that tells the body how much food is coming into the digestive system and how to respond and prepare for its digestion, is how sweet our food is. The moment food hits our tongue, we start salivating and secreting specific amounts and types of enzymes to start digesting our food, in part depending on what our tongue detects. More than that, when anticipating food we already start salivating and releasing insulin and enzymes for digestion  All is good and well so far, right? Well, when we start eating something with artificial sweeteners; a can of ’0′ calorie soda for example, the sweetener they use is dozens or even thousands of times sweeter than the high fructose corn syrup that they usually use, which itself is sweeter than standard table sugar. Also remember that ancestrally, except for during the correct season for fruit, we did not eat sugar for 99.999% of our existence as a species. So what is the result? Your body thinks a massive banquet of food is being eaten, so prepares for eating a mound of food/sugar regardless of what is actually being taken in. When we eat huge amounts of calories at once, our body can only store so much for daily use in our cells, and thanks to eons of our body preparing for regular fasting and periods of short starvation, our body puts the excess calories into adipose tissue (fat).

So say we just eat a normal, or even a small meal, but the sweetness we experience tells our tongue it’s going to be a huge meal, prompting our body to prepare to digest and store it for later. When we have something like a ’0′ calorie artificially sweetened soda your body thinks it is going to binge on a huge feast and stores much more of the food as fat than it would if it wasn’t tricked by the artificial sweetener.  This makes it so you might store more calories as fat from a small meal because of the artificial sugar than you might from a medium sized meal without the artificial sugar.  You will probably store more fat from eating foods with artificial sugars, than normal sugars (table sugar/cane sugar being a better choice than high-fructose corn syrup as well, for this and other reasons, though it still shouldn’t be consumed). I would honestly suggest some one drink a regular soda rather than artificially sweetened one, and both are terrible for you.

On top of storing more fat, these fake sugars screw up our gut flora. Each of us has several pounds of healthy beneficial bacteria living in our intestines. These symbiotic bacteria help break down and digest certain nutrients and vitamins from our food, and possibly most importantly, fight off unhealthy bacteria that may want to rent a spot in our GI tract. When we consume artificial sweeteners it empowers bad gut bacteria and harms our beneficial bacterial, which has a host of negative effects on our system. Digestive health and even immunity may suffer. Just having loads of refined sugar, be it from high fructose corn syrup, or table sugar, is bad for our gut flora as it is, while artificial sugars can be downright disastrous.

Moving on to the other side of processed food additives, we have what are usually referred to as ‘natural flavors.’ Sounds like a good thing doesn’t it, certainly better than artificial flavors? Unfortunately this is usually the accepted phrase for a range of chemicals used to add creamy textures and savory mouth-feel to food. You might see it in cakes, cookies, processed milks, and actually almost every other processed food on the market. The ‘natural’ part of the phrase only means it was in some form derived from something in nature, but this can be a compound that was from chemically treated animal hooves. Tasty, right? Also, just because it occurs in nature, doesn’t mean it’s inherently healthy.

The definition of natural flavor under the Code of Federal Regulations is: “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional”

This basically means a wide range of chemicals derived from some kind of actual living thing, which could be beef by-products, a highly processed extract, or other chemical that originally came from a natural source, but is not any healthier than an artificial flavorant. Half of the problem is you get foods that have an unrealistically creamy or savory qualities, making you eat more of a food than you need or want, without any beneficial health benefits, and indeed many potential harmful side effects. Carrageenan as one example, is used as a thickening agent in many foods, even certified organic health foods. The problem, however, is that studies have demonstrated that carregeenan can cause ulcers and gastro-intestinal cancer in lab animals. There are other potential complications as well, such as contributing to or causing inflammatory bowel disease. These are not ingredients we want to mess around with!

Except in rare cases, our digestive system should feel healthy and regular, but so many people have daily or weekly GI distress and discomfort, and a good amount of it is because of the processed and chemical ingredients we consume that hundreds of thousands of years of biological eating habits is not able to cope with. Changing our diet to more whole natural foods can heavily alter how healthy our digestive system is, and by that our whole body. Avoiding as much processed food as possible is a great step in the right direction. Another thing to watch out for in a lot of normal foods like mayonnaise and peanut butter which are labeled as ‘low’ or ‘reduced sugar/far,’ which tend to just replace that missing fat or sugar, with a disproportionate amount of fat, if sugar was reduced, and fat, if sugar was reduced. Alternatively artificial ingredients may be added in their place, and we begin the cycle again, killing our gut flora, packing on more body fat, and disrupting normal digestion.

So aside from being aware of what effect these foods may be having on your digestive system and indeed your whole body’s health, I would like to add an important point. We are not doomed to forever be craving these chemically and genetically engineered foods because of how much sweeter or creamier they may be compared to natural foods. Several years back, I went on a bodybuilders cutting diet (which I will immediately say you should not go on unless you know what you’re doing), where basically I abstained from almost all carbohydrates except fibrous vegetables. After about a week I happened to have a piece of imitation crab meat and it tasted like candy…I am not kidding it tasted as sweet as a Snickers! A glass of milk tasted like a can of soda. My tongue was so used to having heavily fibrous vegetables as its only source of carbohydrates that even the least powerful of sugars was over-poweringly sweet. As I got back into my regular diet, slowly transitioning in, my taste buds got readjusted to normal, but it was a surreal experience.

So what am I getting at here anyway? With adjusting to less sugary foods my taste buds adjusted to a new spectrum that was just as satisfying to me. I recently switched from Splenda in my tea to cubes of sugar, and aside from the slight taste difference, I really am quite happy with the change and don’t notice the decrease in sweetness now (since the time of this writing I have switched to small amounts of local, unfiltered raw honey). The same goes for our other foods. Take a small step away from these artificial and unrealistic foods, and a step towards more authentic less processed foods and not only will you adjust to the change, you will likely find yourself no longer liking the foods that are so unhealthy. Anytime I eat something approaching fast food or convenience, I don’t enjoy the flavors and it makes my digestion system quite sick, because now that it is no longer desensitized so such terrible ingredients, it just won’t stand for it. My body recognizes those food like products for what they are. I’ve felt so much healthier as I’ve taken one step after another away from processed foods and ingredients, and I can tell you that I’m not looking back. Those healthier and more whole foods also just taste better and better.
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